Training Log Archive: TheLongRunIn the 7 days ending Apr 22, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Apr 22, 2012 #
7 AM
Running 1:14:11 10.67 mi (6:57 / mi) +35m 6:53 / mi
ahr:129 max:141 shoes: Nike Free Run 2 (No.2)
Decided to run along the Avenue Verte today, for a change. This is a tarmaced old railway line that runs from Dieppe to Paris. The weather this morning was pretty grey, and I got rained on by the end of the run. Felt rubbish running. Tonight we head home. And though I hate the end of a holiday, I could do with some time of simple eating and sobriety. Running this morning I felt particularly heavy with good living. It took me three miles to warm up, and then after that I just tried to keep my heart rate between 130 and 140, i.e. mid to low zone three. This holiday I’ve basically done a three-day cycle: workout, easy, steady (or heart rate zone 3). This cycle works well for me.
It is the London marathon. This is very exciting, and I will end my holiday moratorium on technology to watch it.
It is the London marathon. This is very exciting, and I will end my holiday moratorium on technology to watch it.
Saturday Apr 21, 2012 #
7 AM
Running 1:14:48 9.6 mi (7:47 / mi) +281m 7:09 / mi
ahr:121 max:137 shoes: Nike Free Run 2 (No.2)
A glorious morning of sunlight and birdsong with the forest glistening from last night’s rain. At least when I started. By the time I’d finished the sky was black with cloud and there were the first few drops of rain. Ran easy and enjoyed being out, despite being a little hungover: my folks arrived last night and it was a late night drinking.
Claire has a truly terrible cold.
Claire has a truly terrible cold.
Friday Apr 20, 2012 #
8 AM
Running 27:02 3.28 mi (8:14 / mi) +104m 7:30 / mi
ahr:111 max:128 shoes: Adizero Ace (No.2)
Rain turned to a downpour turned to a hailstorm as I left the house. I was soaked and frozen within half a mile and sorely tempted to just return straight back to the house and wood fire I’d left merrily burning, but I didn’t. Instead I ran to the start of the Route Des Limousins.
Running - Session intervals 30:31 4.76 mi (6:25 / mi) +77m 6:06 / mi
ahr:146 max:166 shoes: Adizero Ace (No.2)
The plan 4x 1 mile: out, back and then out and back again. The Route Des Limousins is a perfect place to do mile reps since it is not flat at any point but rolls with one end (the St.Saen end) being about 25 metres higher than the other (Grande Vente end). So it is hillier on the out leg (going towards St.Saens) with the hills rolling: up, down, up, down, up. On the return it is of course the reverse: down, up, down, up, down. Here is the view from the start of the easier return mile.
My mile times and average heart rates were:
5:35, 151
5:13, 154
5:31, 158
5:10. 157
This was hard work; I don’t think I could have made myself run faster on my own.
My mile times and average heart rates were:
5:35, 151
5:13, 154
5:31, 158
5:10. 157
This was hard work; I don’t think I could have made myself run faster on my own.
Running 20:59 2.72 mi (7:43 / mi) +68m 7:10 / mi
ahr:128 max:147 shoes: Adizero Ace (No.2)
Then the hail resumed as I ran home!
Thursday Apr 19, 2012 #
7 AM
Running 1:22:24 10.37 mi (7:57 / mi) +317m 7:15 / mi
ahr:122 max:146 shoes: Nike Pegasus 28 (No.2)
It rained and rained last night so as soon as I left the tarmac or the forest tracks my shoes instantly became heavily clogged with mud. Felt tired running but enjoyed a bit of sunshine. Measured the length of the tarmaced section of the Route Des Limousins: it is just a fraction over a mile, which gives me an idea for a session. And measured the circuit we took with the boys on their bikes yesterday – a triangle with the Route Des Limousins as its base – this was just shy of three miles.
Wednesday Apr 18, 2012 #
7 AM
Running 1:31:40 12.6 mi (7:17 / mi) +379m 6:39 / mi
ahr:131 max:146 shoes: Nike Free Run 2 (No.2)
Windy today and a bit warmer but still the weather basically sucks. A meander through the forest just letting my legs take me wherever. Did the 2 mile hill up the D22 from the D154. I felt reasonable running and enjoyed being out more than the last few days. Saw a red squirrel.
Tuesday Apr 17, 2012 #
7 AM
Running 32:11 4.19 mi (7:41 / mi) +137m 6:58 / mi
ahr:119 max:138 shoes: Adizero Ace (No.2)
Another cold grey rainy day and windy too. It was only through hundred percent willpower, and with zero percent desire, that I ran to the base of the Rue De La Grande Vente, which is a long tarmac hill joining Rue D’Enclave and Rue Des Limousins. Saw two deer.
Running - Session hills 29:25 3.75 mi (7:51 / mi) +283m 6:21 / mi
ahr:129 max:165 shoes: Adizero Ace (No.2)
A hill session up Rue De La Grande Vente, which is a 675 or so metre hill that climbs about 60 or so metres. It starts steep, gets steeper and then gradually levels from about half way until the finish is almost flat. I worked pretty hard at these and though I intended to do six I was beaten by five. Got chased by a tractor on the third: the road wasn’t wide enough for us both and I didn’t want to stop my rep! But I had to step off in the thicket, while keeping running, as it passed within inches of me. Times and max HRs:
2:56, 159
3:01, 162
2:58, 165 (the difference a pursuer makes)
3:05, 162
3:00, 162
These give an average time and heart rate of 3:00 and 162. I am pleased with this session, even though I didn’t manage six hills. In 2010 I ran six with averages of 3:19.2 and 151 (see here) and in 2011 again I did 6 but this time with averages of 3:26.6 and 152 (see here). So I fully expected myself to be slower again this year. That I was not, however, might be evidence of my determination to run faster rather than any improvement.
2:56, 159
3:01, 162
2:58, 165 (the difference a pursuer makes)
3:05, 162
3:00, 162
These give an average time and heart rate of 3:00 and 162. I am pleased with this session, even though I didn’t manage six hills. In 2010 I ran six with averages of 3:19.2 and 151 (see here) and in 2011 again I did 6 but this time with averages of 3:26.6 and 152 (see here). So I fully expected myself to be slower again this year. That I was not, however, might be evidence of my determination to run faster rather than any improvement.
Running 13:09 1.77 mi (7:26 / mi) +19m 7:11 / mi
ahr:125 max:137 shoes: Adizero Ace (No.2)
Jog home.
Monday Apr 16, 2012 #
7 AM
Running 1:02:28 7.69 mi (8:07 / mi) +252m 7:22 / mi
ahr:116 max:137 shoes: Nike Pegasus 28 (No.2)
A cold grey morning brightened momentarily by fleeting glimpses of the sun. I felt a bit better running today, but running was a chore: essentially I feel non-motivated. This is characteristic of being on holiday: once I remove the forces that get me through daily life, it is hard to keep the desire to run. At least the running is good here: lots of hills, forest paths and the landscape feels monumental.