22 Miles – Road

16 Miles – Mainly off road

15 Miles – Fairly quiet roads and cycle paths

10km – Fast loop

I was planning to do my long run on Sunday but the weather forecast said it would be more windy and as its sub zero at night I thought it might snow.  As today looked good for a long run (although 0 degrees when I set off) I decided to go for it today.

I felt this run would give me some confidence if it went well as I had missed some long runs and my training had been quite erratic before this week for 2 weeks due to a cold.  I decided to go to Asda and get some SIS gels to help me.

Breakfast consisted of Weetabix with Almond milk, 2 slices of home made fruit bread and a banana.  I filled up two 700ml water bottles (one was just water and the other was SIS Electrolyte powder) and set off with two gels.

I ran from Town Fields to Bawtry along Bawtry Road, my slowest mile was on this section (8:17) on the climb from Rossington traffic lights to Mount Pleasant.  I took my fist gel as I entered Bawtry and then turned onto the A614 to run to Finningley.

As I left Austerfield I picked up the pace and did 3 miles at 7 min miles or a bit quicker.

I took my second gel at Finningley and then ran to Auckley, Branton and Cantley finishing on Town Moor Avenue.

None of the run was easy but it was all manageable, the last 3 miles was tough but not too bad.  I kept my AvHR in the bottom half of my steady state zone (AvHR 149) as I did not know where I was with my long distance endurance,I did not want to get to Bawtry and need a lift home.

My target was to finish it in 2:30:00 (7:30 min miles) and I finished in 2:26:20 (7:18 min miles).  So I was very pleased with the run and ran a cold bath as soon as I got home to celebrate.

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My splits were:

1) – 1m – 7:18(7:18/m) – 154bpm avge – 190bpm max – 87cal
2) – 1m – 7:22(7:22/m) – 148bpm avge – 161bpm max – 106cal
3) – 1m – 7:23(7:23/m) – 146bpm avge – 152bpm max – 106cal
4) – 1m – 7:20(7:20/m) – 144bpm avge – 151bpm max – 102cal
5) – 1m – 7:39(7:39/m) – 148bpm avge – 154bpm max – 106cal
6) – 1m – 7:15(7:15/m) – 147bpm avge – 150bpm max – 103cal
7) – 1m – 7:14(7:14/m) – 147bpm avge – 153bpm max – 100cal
8) – 1m – 7:21(7:21/m) – 145bpm avge – 154bpm max – 92cal
9) – 1m – 7:17(7:17/m) – 147bpm avge – 150bpm max – 98cal
10) – 1m – 7:34(7:34/m) – 148bpm avge – 152bpm max – 105cal
11) – 1m – 7:02(7:02/m) – 150bpm avge – 154bpm max – 98cal
12) – 1m – 6:53(6:53/m) – 155bpm avge – 159bpm max – 101cal
13) – 1m – 7:27(7:27/m) – 151bpm avge – 156bpm max – 98cal
14) – 1m – 6:59(6:59/m) – 153bpm avge – 156bpm max – 95cal
15) – 1m – 7:23(7:23/m) – 150bpm avge – 155bpm max – 91cal
16) – 1m – 7:21(7:21/m) – 150bpm avge – 155bpm max – 90cal
17) – 1m – 7:31(7:31/m) – 150bpm avge – 154bpm max – 89cal
18) – 1m – 7:18(7:18/m) – 151bpm avge – 155bpm max – 91cal
19) – 1m – 7:18(7:18/m) – 150bpm avge – 154bpm max – 75cal
20) – 1m – 7:19(7:19/m) – 152bpm avge – 155bpm max – 88cal

Fairly easy run, the longest I have run for several months.  I ran with my bottle belt and 1 bottle.  It was 1°C but after about 4 miles I removed my long sleeve top and was ok in a tee-shirt.

The length was 14 miles @ 7:26 min miles with AvHR of 138.  No energy gel or anything, just water.  Found it a bit tough from 11 miles so will start using gels on longer runs.

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Ran from Harworth with Dave, Dave, Jenny, Steve, Warren and Gary.

1.47 Mile warm up, then 6 mile undulating tempo run in 39:37 @ 6:34 min miles (AvHR 156), then 1.13 Mile warm down.

Recovered with toast and muffins at the clinic.

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