4 miles steady

Where: Railway bridge and back
HR : 150 bpm
Time : 30:38
Pace: 7:33 min/miles

Wet cold miserable. Didn't enjoy it. Felt awful. Maybe coming down with something.

New assessment of training paces

From now on the following will be used:

Average HR of 130 bpm = Slow

Average HR of 140 bpm = Easy

Average HR of 150 bpm = Steady

Average HR of 160 bpm = Tempo

Average HR of 170 bpm = Fast (Race pace)

Steady 3.5

With MF round shadwell basin. Nice and steady to run off the effects of Sundays race. Didn't wear HR monitor today, but would probably be at 140bpm.

Bedford Half Marathon

Although I felt awful, I was very pleased to get round in a new PB of 1:35:16. Average pace of 7.16 min/miles.

I set off a bit too quick, covering the first mile in 6:45, but was able to settle in to a steady pace. I spent the first half of thhe race being overtaken, but the second overtaking. So I probably paced it about right.

At 10 miles I tried to push on, but didn't have much in the tank, so I was happy to hang on to the finish. My average Hr was about 166, which I thought was far too high but I was able to maintain it all the way round, so that was about right too.

I had done no training at that intensity before, so I now know that I need to do some sessions at about 160-165 in the future.

Easy 5

Distance : 5 miles
Where : Limehouse Basin
HR : 130
Time : 45:00
Speed : 9 min / miles

Ran with GV, MF & J'ON. Was great to run in a group. I felt very stiff before the run, particularly my quads, so it was good to have an easy run to run the stiffness out. I now need to decide when to stop running before Sundays race. I will see how i feel tomorrow.

Steady 6.75

Distance : 6.75 miles
Where : Hackney Marshes
Avg HR : 140
Time : 57:09
Avg Speed : 8.27 min/mile

I got up at 6.30 for this early morning run and it was a real treat. I must try and get up early more often. Felt tired at the end, but no real surprise considering the running I have been doing.

Splits at
2 miles - 17:03
4.75 miles - 22:54
6.75 - 17:11

Steady 8.5

Distance : 8.5 miles
Where : Hackney Marshes
Avg HR: 140
Time : 1:14:02
Avg Speed : 8:42 min/mile

Well after the crap week I have had this was much more enjoyable. I had to concentrate all the way round to keep my hr down to 140 as my legs wanted to go faster. I felt as if I could push on, an experience I hadn't had in my last two runs.

The splits at miles 2, 4 6 & 8 were
2 -16:39
4 - 17:54
6 - 17:52
8 - 17: 44

On friday when I was running at a hr of 130bpm the corresponding splits were slower as expected.I am not sure what it all means but the idea is to use this blog to build up a bank of data that I can analyse at a later date.

So on Friday the splits were

2 - 18:07
4 - 18:35
6 - 18:16
8 - 18:24