Training has been going well although not many long runs at the moment.

Sandall Beat 10k – 12 June 2013 – first 10k of the year, never had a good run on that race but I ran ok.  I am sure its short….Finished in 39:29 AvHR 159.

1) – 1m – 6:20(6:20/m) – 150bpm avge – 163bpm max – 80cal
2) – 1m – 6:47(6:47/m) – 159bpm avge – 163bpm max – 106cal
3) – 1m – 7:01(7:01/m) – 161bpm avge – 165bpm max – 113cal
4) – 1m – 6:47(6:47/m) – 161bpm avge – 164bpm max – 107cal
5) – 1m – 7:07(7:07/m) – 161bpm avge – 165bpm max – 115cal
6) – 0.9m – 5:26(6:03/m) – 167bpm avge – 172bpm max – 90cal

Owston Ferry 10k – 16 June 2013 – had a much better race, breathing not 100% but not terrible.  Finished in 38:14 AvHR 171.

1) 1m – 6:01(6:01/m) 170/223bpm 16cal
2) 1m – 6:09(6:09/m) 189/220bpm 49cal
3) 1m – 6:13(6:13/m) 168/182bpm 99cal
4) 1m – 6:21(6:21/m) 163/167bpm 104cal
5) 1m – 6:12(6:12/m) 166/169bpm 103cal
6) 1m – 6:17(6:17/m) 168/172bpm 107cal
7) 0.18m – 1:02(5:44/m) 169/171bpm 17cal

New 5k loop

Found a great 5k loop all on tarmac paths, over half traffic free with the rest on wide footways.  The start is 1 mile from the Keepmoat.

Ran around it twice with Malc Leggett and Stu Bartley on 20 June 2013:

Recovery Zone – 22:10 AvHR 132

1) 1m – 7:20(7:20/m) 126/138bpm 88cal
2) 1m – 7:29(7:29/m) 134/146bpm 95cal
3) 1m – 6:57(6:57/m) 138/148bpm 92cal
4) 0.06m – 24(7:01/m) 148/148bpm 5cal

Lactate Zone – 19:48 AvHR 148

1) 1m – 6:15(6:15/m) 149/160bpm 88cal
2) 1m – 6:28(6:28/m) 152/160bpm 96cal
3) 1m – 6:28(6:28/m) 152/159bpm 97cal
4) 0.09m – 37(6:28/m) 152/155bpm 9cal

Its been a good week for training this week considering I have felt pretty crap with a cold as per normal.

Sunday 2 June – ran with Richard Chandler on a recovery run, 11.55 miles @ 7:40 minute miles AvHR 141.

Monday 3 June, 1 mile warm up and warm down.  The bit in the middle was 8 miles threshold @ 7:13 minute miles AvHR 154.  This did include a lap of the pit tip which gets the HR up.

Tuesday 4 June was the Burgwallis Relays.  1 mile warm up and the main event, 3.76 miles @ 6:16 minute miles AvHR 163.  Well done to Steve Kellett who beat me despite my best efforts.  Its not a flat course.

1) – 1m – 6:14(6:14/m) – 151bpm avge – 163bpm max – 87cal
2) – 1m – 6:04(6:04/m) – 164bpm avge – 172bpm max – 97cal
3) – 1m – 6:08(6:08/m) – 170bpm avge – 174bpm max – 101cal
4) – 0.76m – 5:09(6:45/m) – 171bpm avge – 177bpm max – 86cal

Thursday 6 June, ran with the club to Sandall Beat and did 2 laps of the pit tip.  8.27 miles @ 7:49 minute miles AvHR 137.

Saturday 8 June, decided to run a 10 miles with a few long efforts.  I was pleased to ran @ 7:05 minute miles with AvHR 145.

1) – 1m – 7:20(7:20/m) – 128bpm avge – 141bpm max – 78cal
2) – 1m – 6:52(6:52/m) – 141bpm avge – 148bpm max – 72cal
3) – 1m – 6:34(6:34/m) – 152bpm avge – 160bpm max – 86cal
4) – 1m – 7:41(7:41/m) – 143bpm avge – 157bpm max – 103cal
5) – 1m – 7:05(7:05/m) – 149bpm avge – 154bpm max – 103cal
6) – 1m – 7:31(7:31/m) – 144bpm avge – 153bpm max – 97cal
7) – 1m – 6:44(6:44/m) – 149bpm avge – 156bpm max – 94cal
8) – 1m – 7:11(7:11/m) – 149bpm avge – 158bpm max – 95cal
9) – 1m – 6:55(6:55/m) – 148bpm avge – 155bpm max – 94cal
10) – 1m – 7:00(7:00/m) – 151bpm avge – 159bpm max – 97cal

After the run I did 20 minutes on my turbo trainer and 15 minutes on my rowing machine.

Sunday 9 June, set off with the intention of running 10 miles but decided mid run to extend it finishing with 12.4 miles.  All was in my recovery zone (bottom end) @ 7:29 minute miles AvHR 139.

1) – 1m – 7:35(7:35/m) – 145bpm avge – 170bpm max – 12cal
2) – 1m – 7:17(7:17/m) – 136bpm avge – 146bpm max – 86cal
3) – 1m – 7:02(7:02/m) – 142bpm avge – 154bpm max – 97cal
4) – 1m – 7:48(7:48/m) – 139bpm avge – 153bpm max – 91cal
5) – 1m – 7:35(7:35/m) – 133bpm avge – 143bpm max – 81cal
6) – 1m – 7:32(7:32/m) – 133bpm avge – 140bpm max – 82cal
7) – 1m – 7:34(7:34/m) – 135bpm avge – 139bpm max – 84cal
8) – 1m – 7:17(7:17/m) – 140bpm avge – 149bpm max – 91cal
9) – 1m – 7:24(7:24/m) – 145bpm avge – 152bpm max – 98cal
10) – 1m – 7:36(7:36/m) – 139bpm avge – 147bpm max – 83cal
11) – 1m – 7:25(7:25/m) – 138bpm avge – 144bpm max – 75cal
12) – 1m – 7:34(7:34/m) – 141bpm avge – 148bpm max – 83cal
13) – 0.4m – 3:08(7:51/m) – 142bpm avge – 151bpm max – 36cal