Brundish Street

Easy Paced Run.
My standing heart rate was higher this morning - that'll be the four pints of Adnams last night then!
A brilliant blue day, cool with a light breeze - perfect for running. Once I had warmed up I could feel the last of the stiffness from Monday's run melt away. I tried to keep my pace to as close to 8:15 a mile as I could, I managed it up to mile four but let it creep up a little for the last 2.

Not planning to run tomorrow and aiming for 12 slow miles on Saturday. I will try to get to the pool tomorrow - I really must get a swim in.

Details

• Type : Run General
• Duration : 00:49:32
• Distance : 6.02 miles

Data

• Pace : 08:14 / mile
• Average HR :134 BPM
• Maximum HR :142 BPM
• Average Cadence : 75 RPM
• AMB : 1.45 m/heartbeat
• SMB : 1.23 m/heartbeat

Links

• View at GarminConnect
• View at my training diary

Splits

Lap	time	Meters	Pace	AvHR	MaxHR	AvRPM	MaxRPM	Stride	mbeat
1	00:08:15	1609.34	08:15	127	135	77	85	2.53 m	1.54
2	00:08:15	1609.34	08:15	134	138	75	82	2.60 m	1.46
3	00:08:14	1609.34	08:14	135	140	74	81	2.64 m	1.45
4	00:08:15	1609.34	08:14	137	140	74	79	2.64 m	1.43
5	00:08:12	1609.34	08:12	138	142	74	81	2.65 m	1.42
6	00:08:12	1609.34	08:12	136	140	74	78	2.65 m	1.44
7	00:00:10	29.87	08:32	134	135	73	76	2.58 m	1.41

Stanway Five

Easy Relaxed Run.
I can definitely feel the effects of yesterday's exertions. The first mile was characterized by a general feeling of stiffness in the legs and lower back, especially my right ankle / achilles. In fact I felt a bit like a bag of spanners grinding together until I warmed up. Once I got into the swing though I felt pretty good and as usual I had to concentrate hard to keep my pace conservative. It would seem that there is a measure of muscle memory coming into play in that even though today's pace was significantly faster than a relaxed pace a few weeks ago I could not imagine running any slower.

I am planning a run free day tomorrow, but would like to get a swim in if I can as that usually fixes me up when I am feeling the strain.

Details

• Type : Run General
• Duration : 00:41:14
• Distance : 5.01 miles

Data

• Pace : 08:14 / mile
• Average HR :132 BPM
• Maximum HR :143 BPM
• Average Cadence : 75 RPM
• AMB : 1.48 m/heartbeat
• SMB : 1.25 m/heartbeat

Links

• View at GarminConnect
• View at my training diary

Splits

Lap	time	Meters	Pace	AvHR	MaxHR	AvRPM	MaxRPM	Stride	mbeat
1	00:08:20	1609.34	08:20	125	134	77	83	2.51 m	1.54
2	00:08:16	1609.34	08:16	129	134	75	83	2.59 m	1.51
3	00:08:14	1609.34	08:14	131	140	74	82	2.64 m	1.49
4	00:08:13	1609.34	08:13	135	142	74	82	2.65 m	1.45
5	00:08:05	1609.34	08:05	140	143	75	80	2.65 m	1.42
6	00:00:05	16.15	07:43	142	142	75	74	2.78 m	1.47

Maypole Seven (tempo)

Long Tempo Run.
I set out to do this run with a target pace of 7:30 min/mile but got over enthusiastic and let myself speed up as the run progressed. I felt strong throughout although I was pretty much all in at the end of the last mile. This is the second fastest I have ever run around the Maypole loop so I felt pretty pleased with myself at the end. Whether I will regret putting in an effort run tomorrow remains to be seen.

I am optimistic that if I can do this now, I should be able to put in a good showing for the Norwich half at the end of November. I mean to set myself a stiff target for that race certainly under 100 min maybe as fast as 95. No great shakes when compared to Martin Lel's 59:30 in the Great North Run on Sunday, but good enough to make this middle aged man feel good about himself!

New shoes today.

Details

• Type : Run General
• Duration : 00:50:13
• Distance : 7.01 miles

Data

• Pace : 07:10 / mile
• Average HR :150 BPM
• Maximum HR :169 BPM
• Average Cadence : 79 RPM
• AMB : 1.50 m/heartbeat
• SMB : 1.29 m/heartbeat

Links

• View at GarminConnect
• View at my training diary

Splits

Lap	time	Meters	Pace	AvHR	MaxHR	AvRPM	MaxRPM	Stride	mbeat
1	00:07:28	1609.34	07:28	131	145	77	85	2.80 m	1.65
2	00:07:22	1609.34	07:22	142	147	77	82	2.84 m	1.54
3	00:07:17	1609.34	07:17	147	154	78	86	2.83 m	1.50
4	00:07:14	1609.34	07:14	151	160	79	88	2.82 m	1.47
5	00:07:10	1609.34	07:10	156	159	79	88	2.85 m	1.44
6	00:06:58	1609.34	06:58	160	164	80	87	2.89 m	1.44
7	00:06:41	1609.34	06:41	164	169	81	89	2.97 m	1.47
8	00:00:03	12.60	07:23	169	169	83	85	2.62 m	1.29

Bedfield Saxted Eleven

Slow even paced long run.
My heart rate for miles 9, 10 and 11 show that I still have some work to do to get fully fit, although it should be noted that these miles are predominately uphill and there was a dog incident at nine and a half miles that got the adrenaline pumping.

All in all I am slightly disappointed with this weeks efforts, my running efficiency has been worse than in the previous two weeks which is pretty depressing. I might be suffering with some sort of mild infection as I have been experiencing heart palpitations and a general feeling of anxiety all week.
Let's hope for better things in the weeks to come.

I have decided that I am definitely going for the Norwich Half at the end of November.

Details

• Type : Run General
• Duration : 01:33:19
• Distance : 11.01 miles

Data

• Pace : 08:28 / mile
• Average HR :137 BPM
• Maximum HR :156 BPM
• Average Cadence : 74 RPM
• AMB : 1.38 m/heartbeat
• SMB : 1.21 m/heartbeat

Links

• View at GarminConnect
• View at my training diary

Splits

Lap	time	Meters	Pace	AvHR	MaxHR	AvRPM	MaxRPM	Stride	mbeat
1	00:08:31	1609.34	08:31	121	131	76	81	2.49 m	1.56
2	00:08:31	1609.34	08:31	127	132	74	77	2.56 m	1.49
3	00:08:31	1609.34	08:31	132	138	74	83	2.56 m	1.43
4	00:08:30	1609.34	08:30	135	138	73	77	2.59 m	1.40
5	00:08:30	1609.34	08:30	137	141	73	80	2.59 m	1.38
6	00:08:30	1609.34	08:30	137	140	73	77	2.60 m	1.38
7	00:08:27	1609.34	08:27	139	144	74	80	2.57 m	1.37
8	00:08:29	1609.34	08:29	138	147	74	78	2.56 m	1.37
9	00:08:29	1609.34	08:29	144	152	74	82	2.56 m	1.32
10	00:08:26	1609.34	08:26	150	156	74	77	2.58 m	1.27
11	00:08:20	1609.34	08:20	151	153	74	79	2.61 m	1.28
12	00:00:06	21.96	07:16	153	153	75	76	2.95 m	1.45

Bedfield Eight

A steady paced run with a faster finish. My heart rate stats are a little disappointing, possibly reflecting the generally jaded feeling that seems to have descended upon me over the last few days. I will do a short run or some cross training tomorrow and aim for another 11 mile long run at the weekend.

The time is fast approaching when I will have to start introducing regular cross training days because as my long run gets longer it will be hard to stick to my 30 mile weekly limit. I am thinking of cutting back to 3 runs a week and supplementing those with one swim and a bike session.

Details

• Type : Run General
• Duration : 01:04:51
• Distance : 8.01 miles

Data

• Pace : 08:06 / mile
• Average HR :140 BPM
• Maximum HR :160 BPM
• Average Cadence : 75 RPM
• AMB : 1.42 m/heartbeat
• SMB : 1.22 m/heartbeat

Links

• View at GarminConnect
• View at my training diary

Splits

Lap	time	Meters	Pace	AvHR	MaxHR	AvRPM	MaxRPM	Stride	mbeat
1	00:08:19	1609.34	08:19	126	134	76	84	2.55 m	1.54
2	00:08:20	1609.34	08:20	132	138	74	79	2.61 m	1.46
3	00:08:17	1609.34	08:17	137	142	74	80	2.63 m	1.42
4	00:08:16	1609.34	08:16	137	140	74	78	2.63 m	1.42
5	00:08:11	1609.34	08:11	140	143	74	78	2.66 m	1.40
6	00:08:04	1609.34	08:04	145	149	74	83	2.70 m	1.38
7	00:07:56	1609.34	07:56	148	151	74	78	2.74 m	1.37
8	00:07:23	1609.34	07:23	154	160	77	82	2.83 m	1.42
9	00:00:05	21.38	06:34	160	160	56	56	4.37 m	1.53

Happy Birthday Glamstar

Twenty one again babe!
Happy birthday!

Kettleburgh Loop (Easy)

Very gentle morning run with C.
Third run in three days, legs felt a little heavy after recent exertions so probably just what the doctor ordered.
The stats for this run look a little ropey so a rest tomorrow will do me some good.

Details

• Type : Run General
• Duration : 00:53:13
• Distance : 6.00 miles

Data

• Pace : 08:52 / mile
• Average HR :128 BPM
• Maximum HR :145 BPM
• Average Cadence : 76 RPM
• AMB : 1.41 m/heartbeat
• SMB : 1.19 m/heartbeat

Links

• View at GarminConnect
• View at my training diary

Splits

Lap	time	Meters	Pace	AvHR	MaxHR	AvRPM	MaxRPM	Stride	mbeat
1	00:08:59	1609.34	08:59	117	127	77	90	2.33 m	1.53
2	00:08:50	1609.34	08:50	131	143	77	81	2.37 m	1.39
3	00:08:54	1609.34	08:54	129	133	76	81	2.38 m	1.40
4	00:08:58	1609.34	08:58	130	143	76	83	2.36 m	1.38
5	00:08:50	1609.34	08:50	129	136	76	91	2.40 m	1.41
6	00:08:39	1609.34	08:39	135	145	76	82	2.45 m	1.38
7	00:00:03	7.55	11:48	145	145	78	80	1.75 m	0.94

Stanway Five Tempo Run

I set out today with no particular plan in mind and ended up doing a progressive tempo run. I felt full of running all the way and could not help myself speeding up as the miles passed by.
I am slightly concerned that I have begun to get a bit of lower leg pain. I hope that it is just a reaction to yesterday's long run and not a return of my achilles troubles.

I am planning a 7 or 8 miler tomorrow even though that will be three days on the trot because I think Wednesday will be a problem as we are celebrating G's birthday tomorrow night.

Details

• Type : Run General
• Duration : 00:38:04
• Distance : 5.01 miles

Data

• Pace : 07:36 / mile
• Average HR :143 BPM
• Maximum HR :160 BPM
• Average Cadence : 78 RPM
• AMB : 1.48 m/heartbeat
• SMB : 1.25 m/heartbeat

Links

• View at GarminConnect
• View at my training diary

Splits

Lap	time	Meters	Pace	AvHR	MaxHR	AvRPM	MaxRPM	Stride	mbeat
1	00:07:57	1609.34	07:57	131	142	77	83	2.63 m	1.55
2	00:07:50	1609.34	07:50	139	143	77	82	2.67 m	1.48
3	00:07:36	1609.34	07:35	140	146	78	83	2.72 m	1.51
4	00:07:24	1609.34	07:24	148	154	79	83	2.75 m	1.47
5	00:07:12	1609.34	07:12	157	160	80	83	2.79 m	1.42
6	00:00:05	18.22	07:26	160	160	81	83	2.67 m	1.35

Laxfield Eleven

Easy paced longer run with steady finish.

I really had to force myself to do this one, my brain was coming up with all sorts of reasons to give it a miss, but once I got out there I really enjoyed it so I am glad I overcame my inner lazyness.

This is the longest run I have done since the beginning of August and it brings my weekly total to 30 miles for the week, that is a six week steak at that sort of milage.
I am starting to feel properly fit again!

Details

• Type : Run General
• Duration : 01:33:13
• Distance : 11.05 miles

Data

• Pace : 08:26 / mile
• Average HR :136 BPM
• Maximum HR :152 BPM
• Average Cadence : 74 RPM
• AMB : 1.40 m/heartbeat
• SMB : 1.23 m/heartbeat

Links

• View at GarminConnect
• View at my training diary

Splits

Lap	time	Meters	Pace	AvHR	MaxHR	AvRPM	MaxRPM	Stride	mbeat
1	00:08:41	1609.34	08:41	124	134	75	80	2.47 m	1.49
2	00:08:38	1609.34	08:38	127	134	73	77	2.55 m	1.47
3	00:08:36	1609.34	08:36	132	140	73	77	2.56 m	1.42
4	00:08:34	1609.34	08:34	130	135	72	75	2.61 m	1.44
5	00:08:33	1609.34	08:33	138	147	73	81	2.58 m	1.36
6	00:08:29	1609.34	08:29	139	145	73	76	2.60 m	1.36
7	00:08:26	1609.34	08:26	139	145	74	80	2.58 m	1.37
8	00:08:24	1609.34	08:24	140	142	73	77	2.63 m	1.37
9	00:08:19	1609.34	08:19	141	146	74	80	2.61 m	1.37
10	00:08:15	1609.34	08:15	143	145	74	78	2.64 m	1.36
11	00:07:52	1609.34	07:52	148	152	75	79	2.73 m	1.38
12	00:00:25	83.93	08:04	149	150	76	77	2.63 m	1.34

To knackered to Run

A late night and lack of enthusiasm saw me skip my planned long run today. I'll see if I can get it in tomorrow.

To Busy to Run

Work commitments kept me off the road today, long run tomorrow I hope.

A New Follower

It is nice to see that Christina has become a follower of my blog, joining Jane and Justin in watching my navel gazing.

Stanway Five Tempo Run

1 mile warm up then 4 miles at fast tempo. Heart rate monitoring failed for a couple of minutes at the end of mile four, I have examined the data and fixed the average heart rate for that lap.

My running efficiency is down on this run, probably because I was pushing my performance envelope and have run 3 days on the bounce. No running tomorrow as I have an all day meeting, but am planning an 11 miler at the weekend.

Details

• Type : Run General
• Duration : 00:38:24
• Distance : 5.01 miles

Data

• Pace : 07:40 / mile
• Average HR :148 BPM
• Maximum HR :167 BPM
• Average Cadence : 79 RPM
• AMB : 1.42 m/heartbeat
• SMB : 1.19 m/heartbeat

Links

• View at GarminConnect
• View at my training diary

Splits

Lap	time	Meters	Pace	AvHR	MaxHR	AvRPM	MaxRPM	Stride	mbeat
1	00:09:04	1609.34	09:04	121	134	75	83	2.37 m	1.47
2	00:07:24	1609.34	07:24	146	152	80	86	2.72 m	1.49
3	00:07:25	1609.34	07:25	155	163	80	86	2.71 m	1.40
4	00:07:20	1609.34	07:20	158	166	80	88	2.74 m	1.39
5	00:07:09	1609.34	07:09	164	167	80	87	2.82 m	1.37
6	00:00:03	10.52	06:55	167	167	81	81	2.88 m	1.39

Bedfield Eight

A steady run at pretty even pace. The miles got a little quicker each time but resisted a fast finish. Felt strong.

The excesses of the weekend are still making their presence felt, I still had a full blown hangover yesterday evening, and my chest feels tight. Nevertheless my cardio-vascular fitness seems to be improving, imagine how fit I could be if I could just curb my baser inclinations!

Details

• Type : Run General
• Duration : 01:06:18
• Distance : 8.01 miles

Data

• Pace : 08:17 / mile
• Average HR :134 BPM
• Maximum HR :149 BPM
• Average Cadence : 75 RPM
• AMB : 1.45 m/heartbeat
• SMB : 1.25 m/heartbeat

Links

• View at GarminConnect
• View at my training diary

Splits

Lap	time	Meters	Pace	AvHR	MaxHR	AvRPM	MaxRPM	Stride	mbeat
1	00:08:24	1609.34	08:24	121	129	76	83	2.52 m	1.58
2	00:08:20	1609.34	08:20	128	132	76	79	2.54 m	1.51
3	00:08:19	1609.34	08:19	133	141	75	79	2.58 m	1.45
4	00:08:18	1609.34	08:18	132	137	75	78	2.58 m	1.47
5	00:08:17	1609.34	08:17	135	139	75	78	2.59 m	1.44
6	00:08:15	1609.34	08:15	139	144	75	81	2.60 m	1.40
7	00:08:14	1609.34	08:14	143	147	75	81	2.60 m	1.37
8	00:08:07	1609.34	08:07	145	149	75	78	2.64 m	1.37
9	00:00:03	10.59	08:41	146	146	77	78	2.41 m	1.27

Brundish Street Six

Easy first five with C then a fast final mile. Still feeling the effects of the weekend's excesses! It would seem that it is not just the young who suffer the ravages of binge drinking.

Mention was made of an attempt at the Norwich Half Marathon in December over supper on Saturday night, I am still to decide if that is a good idea, I might see how I get on in the London Marathon Ballot before I make a firm commitment to the Norwich run.

Details

• Type : Run General
• Duration : 00:50:18
• Distance : 6.00 miles

Data

• Pace : 08:23 / mile
• Average HR :129 BPM
• Maximum HR :163 BPM
• Average Cadence : 75 RPM
• AMB : 1.49 m/heartbeat
• SMB : 1.27 m/heartbeat

Links

• View at GarminConnect
• View at my training diary

Splits

Lap	time	Meters	Pace	AvHR	MaxHR	AvRPM	MaxRPM	Stride	mbeat
1	00:08:44	1609.34	08:44	120	130	76	90	2.43 m	1.54
2	00:08:43	1609.34	08:43	123	127	75	81	2.46 m	1.50
3	00:08:42	1609.34	08:42	125	129	75	80	2.47 m	1.48
4	00:08:43	1609.34	08:43	130	134	74	81	2.49 m	1.42
5	00:08:42	1609.34	08:42	128	133	74	78	2.50 m	1.45
6	00:06:42	1609.34	06:42	151	163	78	86	3.08 m	1.59
7	00:00:02	3.75	12:35	163	163	80	82	1.60 m	0.78

No Run Monday

I just could not bring myself to run today, will run with C in the morning if all goes according to plan.

Made a start on my training reports.

A very fine lunch with the Boingles

No running, a very pleasant lunch with the Boingles and very early to bed with a sore head!

Great to see lots of lovely friends.

Saturday Evening in JD's camper

My God! Who asked that JD to throw a party in the garden after supper?

Stanway Worlingworth Ten

A nice long run, the first 7 or so miles with C. Weather bright, sunny and breezy - feels good to be alive!

Looking forward to a nice supper with friends tonight and a day off with the Boingles tomorrow.

Details

• Type : Run General
• Duration : 01:23:35
• Distance : 10.02 miles

Data

• Pace : 08:21 / mile
• Average HR :136 BPM
• Maximum HR :157 BPM
• Average Cadence : 76 RPM
• AMB : 1.41 m/heartbeat
• SMB : 1.23 m/heartbeat

Links

• View at GarminConnect
• View at my training diary

Splits

Lap	time	Meters	Pace	AvHR	MaxHR	AvRPM	MaxRPM	Stride	mbeat
1	00:08:42	1611.54	08:41	126	136	78	85	2.38 m	1.47
2	00:08:41	1609.34	08:41	132	138	77	82	2.41 m	1.40
3	00:08:35	1609.34	08:35	131	136	76	83	2.47 m	1.43
4	00:08:42	1609.34	08:42	135	142	76	80	2.43 m	1.37
5	00:08:36	1609.34	08:36	133	143	75	81	2.50 m	1.41
6	00:08:39	1609.34	08:39	130	137	74	80	2.51 m	1.43
7	00:08:10	1609.34	08:10	138	146	76	87	2.59 m	1.43
8	00:08:00	1609.34	08:00	144	148	75	79	2.68 m	1.40
9	00:07:48	1609.34	07:48	148	149	76	80	2.71 m	1.39
10	00:07:37	1609.34	07:37	151	157	77	83	2.75 m	1.40
11	00:00:05	22.07	06:38	157	157	77	82	3.15 m	1.54

Round the field

Just a little jog to keep my hand in and save some energy for tomorrows long run. Found it harder today for some reason, especially the 3rd mile that was directly into a strong wind all the way as well as climbing 10 meters or so. Still these numbers will level out yesterday's optimistic ones. Hoping C joins me for some or all of tomorrows run.

Details

• Type : Run General
• Duration : 00:29:50
• Distance : 3.44 miles

Data

• Pace : 08:40 / mile
• Average HR :130 BPM
• Maximum HR :146 BPM
• Average Cadence : 76 RPM
• AMB : 1.43 m/heartbeat
• SMB : 1.18 m/heartbeat

Links

• View at GarminConnect
• View at my training diary

Splits

Lap	time	Meters	Pace	AvHR	MaxHR	AvRPM	MaxRPM	Stride	mbeat
1	00:08:41	1609.34	08:41	120	134	76	81	2.44 m	1.54
2	00:08:40	1609.34	08:40	129	134	76	83	2.44 m	1.44
3	00:08:36	1609.34	08:36	140	146	78	88	2.40 m	1.34
4	00:03:52	715.64	08:42	135	145	75	79	2.47 m	1.37

Great Lodge Five

A nice easy morning run with C. The weather has turned distinctly autumnal and we ran under leaden skies in a pretty stong wind with the hint of rain in the air. I suspect that my HR monitoring was not functioning properly as the recorded heart rate is suspiciously low.

On a different tack, this is the first blog post generated from my new training diary.

Details

• Type : Run General
• Duration : 00:42:58
• Distance : 5.01 miles

Data

• Pace : 08:35 / mile
• Average HR :124 BPM
• Maximum HR :152 BPM
• Average Cadence : 76 RPM
• AMB : 1.51 m/heartbeat
• SMB : 1.28 m/heartbeat

Links

• View at GarminConnect
• View at my training diary

Splits

Lap	time	Meters	Pace	AvHR	MaxHR	AvRPM	MaxRPM	Stride	mbeat
1	00:09:01	1609.34	09:01	113	124	77	98	2.32 m	1.58
2	00:08:36	1609.34	08:36	126	132	76	80	2.46 m	1.49
3	00:08:31	1609.34	08:31	125	135	76	81	2.49 m	1.51
4	00:08:28	1609.34	08:28	127	132	75	81	2.54 m	1.50
5	00:08:18	1609.34	08:18	129	150	77	85	2.52 m	1.50
6	00:00:03	13.95	06:37	151	152	78	81	3.12 m	1.61

Wednesday Rest Day

Took my planned day off, no swimming though - I overslept.
Have made a date for a morning run with C tomorrow, hope it is not too wet.

Steady progress on my training db.

Maypole Five

1 mile warm up followed by 4 miles at a faster tempo pace. Just could not resist letting the pace go up a bit! Tried to concentrate on keeping my cadence up and strides short.

I felt really strong today, I could have easily run more miles at the faster pace or done the 4 miles faster. Happy!
Planning a swim rather than run tomorrow with a view to doing an 11 miler later in the week.

• Activity Type : Run
• Distance : 5.01 miles
• Pace 07:45 min/mile
• AHR : 140 BPM
• MHR : 155 BPM
• AMB : 1.48
• SMB : 1.25
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	534	08:54	124	138	1.46
2	1609	455	07:35	137	140	1.55
3	1609	451	07:31	142	151	1.51
4	1609	444	07:24	149	151	1.46
5	1609	440	07:20	152	155	1.44
6	20	6	07:58	152	152	1.33