High mileage week for me with a wide variety of pace.
Monday – Rest day after Barnsley 10k
Tuesday – Ran to club (2 miles @ 6:43 minute miles feeling easy) and then ran with new member Lisa for 10k including some hills. I ran at Lisa’s pace @8:37 min miles.
Wednesday – rest day.
Thursday – Zetland Road Hill session lead by Mo Rodwell. Worked hard on the climbs and recovery running on the descents, tough session and nice to do it.
Friday – did 10k but mixed up the pace (2 miles easy, 1 mile steady, 2 miles hard, 1 mile steady):
1) 1m – 6:44(6:44/m) 117cal
2) 1m – 6:45(6:45/m) 118cal
3) 1m – 7:42(7:42/m) 118cal
4) 1m – 6:02(6:02/m) 115cal
5) 1m – 6:08(6:08/m) 117cal
6) 1m – 7:48(7:48/m) 120cal
7) 0.24m – 1:48(7:34/m) 27cal
Saturday – did the Doncaster parkrun, had not planned to run it hard but oh well, muddy underfoot and did 6:18 min miles finishing second with a time of 19:18. Parkrun is a great way to get and keep race fit, its paying off for me anyway. After the parkrun I did a long run of 10 miles, part of this was with Jono, who had done 7 miles before parkrun, won the parkrun and then did 3 miles with me.
So 5k parkrun:
1) 1m – 6:08(6:08/m) 149/162bpm 91cal
2) 1m – 6:17(6:17/m) 165/168bpm 107cal
3) 1m – 6:29(6:29/m) 165/169bpm 110cal
Followed by 10 Miles easy:
1) 1m – 7:26(7:26/m) 131/140bpm 101cal
2) 1m – 7:21(7:21/m) 140/147bpm 108cal
3) 1m – 7:09(7:09/m) 143/147bpm 103cal
4) 1m – 7:15(7:15/m) 143/149bpm 98cal
5) 1m – 7:16(7:16/m) 140/146bpm 95cal
6) 1m – 7:33(7:33/m) 139/146bpm 96cal
7) 1m – 7:34(7:34/m) 139/148bpm 93cal
8) 1m – 7:33(7:33/m) 139/143bpm 88cal
9) 1m – 7:58(7:58/m) 137/144bpm 80cal
10) 1m – 7:35(7:35/m) 139/144bpm 84cal
11) 0.01m – 3(8:58/m) 139/139bpm 1cal
On Saturday afternoon went for a swim – big mistake for me, flared up sciatic nerve issue which thankfully cleared up after 4 days.
Sunday – 9.1 mile recovery run
Running with Janet (building up to starting her marathon training) and Rose and Marie-Louise.
Tune of the week – In 1993, 21 years ago I heard this tune on I would guess Pitch FM (Pirate Radio station from Sheffield), luckily I was recording the transmission as I was instantly aware I had heard something special and I visited Rhythm Nation Records, they ID’d the tune and got it for me. Never bettered in the hard trance genre for me.