Training Log Archive: BadgerIn the 7 days ending Nov 24, 2013:
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Sunday Nov 24, 2013 #
3 PM
Road running (Easy) 53:57 [3] 11.23 km (4:48 / km) +48m 4:42 / km
Surbiton / Long Ditton / Tolworth
Easy road run from home - all I had time for this weekend.
Easy road run from home - all I had time for this weekend.
Friday Nov 22, 2013 #
12 PM
Trail running (Easy) 1:13:44 [2] 14.79 km (4:59 / km) +52m 4:54 / km
Hyde Park
Still coughing quite a bit in the office today, but actually felt better whilst doing my run - a lovely crisp autumn lunchtime to be out in the park.
Still coughing quite a bit in the office today, but actually felt better whilst doing my run - a lovely crisp autumn lunchtime to be out in the park.
Thursday Nov 21, 2013 #
7 AM
Trail running (Easy) 56:59 [2] 11.57 km (4:55 / km) +99m 4:43 / km
Richmond Park (lap)
Got a bit of a cold, so kept it nice and easy. I wonder what time the car gates in Richmond Park actually open - it's supposed to be 7:30am in the winter, but I risked 7:20 this morning and it was all open with plenty of cars going through...
Got a bit of a cold, so kept it nice and easy. I wonder what time the car gates in Richmond Park actually open - it's supposed to be 7:30am in the winter, but I risked 7:20 this morning and it was all open with plenty of cars going through...
Tuesday Nov 19, 2013 #
12 PM
Trail running (Recovery) 43:03 [1] 8.19 km (5:15 / km) +45m 5:07 / km
Hyde Park
Gentle recovery run round the park, felt good. Calves still a little bit tight, but probably better than I was expecting two days after a hard race.
Gentle recovery run round the park, felt good. Calves still a little bit tight, but probably better than I was expecting two days after a hard race.
Monday Nov 18, 2013 #
Note
(rest day)
Calves a little bit stiff today, but not too bad at all considering yesterday's race.
Looking at yesterday's splits I was amazed to see I went through 10km in 39:08. This was only 17 seconds down on my PB of 38:51 set in July this year, and was quicker than my two previous 10km races in June this year (39:18 and 39:22). The splits tell their own story - in all three 10km races this year I set off at 3:45-3:50 min/km pace, and gradually faded in second half. This time I set off at about 3:57 pace, and had picked this up to an average of 3:55 pace by 10km. So a good lesson for 10km racing for me is to start slower than target and warm up into it as I just seem to run much better that way. Will try this when I do a 10km race or two in the marathon build-up.
Looking at yesterday's splits I was amazed to see I went through 10km in 39:08. This was only 17 seconds down on my PB of 38:51 set in July this year, and was quicker than my two previous 10km races in June this year (39:18 and 39:22). The splits tell their own story - in all three 10km races this year I set off at 3:45-3:50 min/km pace, and gradually faded in second half. This time I set off at about 3:57 pace, and had picked this up to an average of 3:55 pace by 10km. So a good lesson for 10km racing for me is to start slower than target and warm up into it as I just seem to run much better that way. Will try this when I do a 10km race or two in the marathon build-up.