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