Only 6 weeks to New York
It has been a busy and mixed training week but all has gone well and I am still feeling good, although a niggling sniffy runny nose today so hope it doesn't become a full blown cold!
After Cransley Half last week I went for an easy run on Monday morning taking 45'11" to cover 4.17 miles at 10'51" per mile pace with 94% of my effort in HR Z1 as I went round Swan Valley, again. In the evening I went for a Pilate's class - very hot and crowded.
Tuesday was to be a hills session but I changed it to a 3x1.5miles fast efforts on the Swan Valley circuit taking 1hour 6'54" covering 7.56 miles averaging 8'42" with an average HR of 145bpm, 36% in Z5 and 14% in Z4.
I was up early on Wednesday morning to get in a long run, I was out before 6am heading out for the Sixfield, Midsummer Meadow and Brackmills circuit. The sunrise was fantastic over Midsummer Meadow reflecting a strong red in the river matching the sky. I was out for 1hour 27'21" covering 9.62 miles at 9'02" per mile. My average HR was 136bpm with 40% in Z2 and 57% in Z3 - it felt a good steady run. I went for a bike ride after work, the weather was warm and sunny so I wanted to take advantage as there will not be many more mid-week bike rides. It was only a short ride 59'37" covering 16.54miles at 16.6mph keeping the effort low with 72% in Z2.
The first swim of the week was on Thursday - a lunchtime swim, the first for a long time. It was a short swim mainly drills working on the efficiency of my stroke, The session was 4'14" covering 1,240m. The WRR club session was with Group 3, feeling more comfortable in the group but still not in the middle/front so some more work to do. The session was the Brackmills circuit, 8x3" with 1' recovery apart from a 4' recovery in the middle. We ran 7.41 miles in 1hour 8'14" with an average pace pf 8'53", during the fast efforts I was running between 6'30" and 7'30" depending on the part of the circuit. It was a hard session, I was pleased I had completed it even if my legs were weary.
On Friday I did a 45' lunchtime stretching and core strength session, it was a new set of exercises so took some time to work some out from the photograph, but good fun. The WRR club swim covered 2,000m in 59'17", the session seemed to go quicker although by the end my arms were complaining. There were 4 of us in the lane so OK, we took turns leading each set so some were faster than others depending on who was leading.
It was a cool Saturday morning but the sun was out with clear blue skies. I wasn't expecting a large club ride group as there are so many other events this weekend including Roade Tri, Berlin Marathon, Isle of Wight bike ride and a wedding. It was good to see a group but only 4 with Emma and Jamie an a new guy Mark who sometimes rides on a Wednesday but not a runner club member. We headed off to Everdon Stubbs via Gayton to miss out Banbury Lane and came back via Adstone. I was able to spin and keep in a lower gear to save my legs for tomorrow's 20 mile training run. I covered 36.04 miles in 2hours 26'39" at an average speed of 14.7mph with 82% of effort in Z1, 2 and 3 I should have plenty left. I felt good when I got home and after catching up with Cath and Sarah who were off to Birmingham wedding dress shopping (yes they have bought one!) I went to Esporta to do a core and strength session. After a lunch and paper break I then cut the grass - it is still growing strongly, we need some frost to stop its growth!
After Cransley Half last week I went for an easy run on Monday morning taking 45'11" to cover 4.17 miles at 10'51" per mile pace with 94% of my effort in HR Z1 as I went round Swan Valley, again. In the evening I went for a Pilate's class - very hot and crowded.
Tuesday was to be a hills session but I changed it to a 3x1.5miles fast efforts on the Swan Valley circuit taking 1hour 6'54" covering 7.56 miles averaging 8'42" with an average HR of 145bpm, 36% in Z5 and 14% in Z4.
I was up early on Wednesday morning to get in a long run, I was out before 6am heading out for the Sixfield, Midsummer Meadow and Brackmills circuit. The sunrise was fantastic over Midsummer Meadow reflecting a strong red in the river matching the sky. I was out for 1hour 27'21" covering 9.62 miles at 9'02" per mile. My average HR was 136bpm with 40% in Z2 and 57% in Z3 - it felt a good steady run. I went for a bike ride after work, the weather was warm and sunny so I wanted to take advantage as there will not be many more mid-week bike rides. It was only a short ride 59'37" covering 16.54miles at 16.6mph keeping the effort low with 72% in Z2.
The first swim of the week was on Thursday - a lunchtime swim, the first for a long time. It was a short swim mainly drills working on the efficiency of my stroke, The session was 4'14" covering 1,240m. The WRR club session was with Group 3, feeling more comfortable in the group but still not in the middle/front so some more work to do. The session was the Brackmills circuit, 8x3" with 1' recovery apart from a 4' recovery in the middle. We ran 7.41 miles in 1hour 8'14" with an average pace pf 8'53", during the fast efforts I was running between 6'30" and 7'30" depending on the part of the circuit. It was a hard session, I was pleased I had completed it even if my legs were weary.
On Friday I did a 45' lunchtime stretching and core strength session, it was a new set of exercises so took some time to work some out from the photograph, but good fun. The WRR club swim covered 2,000m in 59'17", the session seemed to go quicker although by the end my arms were complaining. There were 4 of us in the lane so OK, we took turns leading each set so some were faster than others depending on who was leading.
It was a cool Saturday morning but the sun was out with clear blue skies. I wasn't expecting a large club ride group as there are so many other events this weekend including Roade Tri, Berlin Marathon, Isle of Wight bike ride and a wedding. It was good to see a group but only 4 with Emma and Jamie an a new guy Mark who sometimes rides on a Wednesday but not a runner club member. We headed off to Everdon Stubbs via Gayton to miss out Banbury Lane and came back via Adstone. I was able to spin and keep in a lower gear to save my legs for tomorrow's 20 mile training run. I covered 36.04 miles in 2hours 26'39" at an average speed of 14.7mph with 82% of effort in Z1, 2 and 3 I should have plenty left. I felt good when I got home and after catching up with Cath and Sarah who were off to Birmingham wedding dress shopping (yes they have bought one!) I went to Esporta to do a core and strength session. After a lunch and paper break I then cut the grass - it is still growing strongly, we need some frost to stop its growth!
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