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Brianderunner · 02-12-2011 10:01am

RayCun wrote: »

*unless claralara sneaks out today to continue her streak

Claralara's going streaking? Camera phones at the ready

RayCun · 05-12-2011 7:18pm

11.36k in 58.51 (5.11 pace)

Easy run home. Started off pretty fast, just to get warm, and never managed to slow down as much as I should have. Hip a bit better, but the cold doesn't help these old bones

kmtd: 31.77

RayCun · 06-12-2011 10:39am

9.44k in 49.20 (5.13 pace)

OH has PTA this PM, so no BPAC. Easy AM run instead.

(still too cold for easy running though)

kmtd: 41.21

Mr Slow · 06-12-2011 2:50pm

RayCun wrote: »

9.44k in 49.20 (5.13 pace)

OH has PTA this PM, so no BPAC. Easy AM run instead.

(still too cold for easy running though)

kmtd: 41.21

That's a PITA, the downside to HC due to the IOYSL.;)

RayCun · 06-12-2011 2:56pm

Mr Slow wrote: »

That's a PITA, the downside to HC due to the IOYSL.;)

banned for textspeak

Mr Slow · 06-12-2011 3:03pm

RayCun wrote: »

banned for textspeak

Banned for lack of a capital letter and punctuation.:pac:

RayCun · 06-12-2011 3:20pm

Mr Slow wrote: »

Banned for lack of a capital letter and punctuation.:pac:

I'm sorry, does your name appear in bold? Though not

rainbow kirby · 06-12-2011 3:21pm

RayCun wrote: »

I'm sorry, does your name appear in bold? Though not

Mine does. :pac:

RayCun · 06-12-2011 3:22pm

rainbow kirby wrote: »

Mine does. :pac:

let's gang up on some proles

Mr Slow · 06-12-2011 3:39pm

RayCun wrote: »

let's gang up on some proles

Yes Ray you are the King of Boards, all hail he who has his name in caps, let us worry though that he may go forth into the real world waving his modship about and that some commoner may see fit to sh1t in his hat!:cool:

RayCun · 06-12-2011 3:41pm

Mr Slow wrote: »

Yes Ray you are the King of Boards

No, just this corner of it. There's no dictator like a petty dictator

Mr Slow · 06-12-2011 3:49pm

RayCun wrote: »

No, just this corner of it. There's no dictator like a petty dictator

I'll take a 'k' please Carol.:P

RayCun · 06-12-2011 4:10pm

Mr Slow wrote: »

I'll take a 'k' please Carol.:P

you want me to change you user name to Mr Slowk?

Mr Slow · 06-12-2011 4:24pm

RayCun wrote: »

you want me to change you user name to Mr Slowk?

I've come to expect wittier responses than that from you Ray, I'm disappointed.:(

RayCun · 06-12-2011 4:27pm

Mr Slow wrote: »

I've come to expect wittier responses than that from you Ray, I'm disappointed.:(

I know, and the weight of expectation was crushing me. I am not here for your entertainment :mad::mad::mad::mad:

Mr Slow · 06-12-2011 4:37pm

RayCun wrote: »

I am not here for your entertainment :mad::mad::mad::mad:

If that's true, it's a sad sad day.

RayCun · 07-12-2011 7:44pm

8.88k in 45.17 (5.06 pace)

Didn't think I was going that fast

Garmin was having trouble getting a fix at the start, maybe it messed up there.
Felt fine anyway, no trouble from the hip, but now my calf feels tight :rolleyes:

kmtd: 50.09

RayCun · 08-12-2011 10:21pm

8.27k in 40.36 (4.55 pace)

Club session tonight, and it was ****ing freezing. Long sleeved top, sleeveless jacket over that, tights, gloves, hat - still ****ing cold. Coach had some free t-shirts from a race that he gave out at the start, and I threw it on on top - still ****ing cold :eek:
Anyway, 800s tonight at 5k pace. 3 with the wind at about 3.50 pace, 2 against the wind about 4.10 pace. Didn't feel like I was running well, legs wobbling all over the place.

kmtd: 58.36

RayCun · 09-12-2011 9:50am

8.76k in 49.36 (5.39 pace)

recovery run in this morning. Again, a little fast because of the cold. Hip fairly sore this morning.

RayCun wrote: »

Monday - home from work - easy run - 5.17-5.35 pace
Tuesday - club session, usually VO2
Wednesday - into work - recovery pace - 5.54-6.13
Thursday - longer route home from work (16k) - easy run - 5.17-5.35 pace
Friday - into work - easy run - 5.17-5.35 pace
Saturday - tempo run/intervals - 4.31-4.43/4.28-4.37
Sunday - recovery run - 5.54-6.13

Was thinking about this on the way in this morning. I based it on my marathon time, but my marathon and 5k times are outliers on the McMillan calculator. Putting in my 10 mile time gives me

Recovery: 5.47-6.06
Easy: 5.10-5.28
Long: 5.10-5.47
Tempo run/interval 4.25-4.37/4.21-4.31

So I'll give those a go instead.

kmtd: 67.12

RayCun · 10-12-2011 2:26pm

16.55k in 89.48 (5.26 pace)

'Long' run today. Had intended to go further, plan was to run up to Marlay park and come back through Knocklyon, but my hip was feeling sore so I looped around bushy park, then over for a lap of Tymon before coming home. Pretty cold, but at least I was running in daylight.

kmtd: 83.67

RayCun · 12-12-2011 8:03pm

11.41k in 60.14 (5.17 pace)

Garmin refused to get a signal today - standing in the freezing cold, being blown backwards by the wind, and asked if I'm still inside :rolleyes: So the readings for the first couple of k are dodgy, 6.08 and 4.57, but it seems to have settled down after that.
I'm trying to increase the distance on these runs in and out of work, so far I've managed to stretch things out without doing any laps or going miles out of my way.

kmtd: 95.08

RayCun · 13-12-2011 10:12pm

9.63k in 51.21 (5.20 pace)

Just 8 of us out tonight for training, everyone else had more sense. Up to Stocking lane for 6 x 300 uphill and into the wind :eek: and then jog back down recovery. 77-82 seconds for these, around 4.15 pace though it felt much, much harder - after the last one I was as close to puking as I've ever been in training:o
Then we continued up the hill and down the other side, taking a long loop back to the meeting point. Felt like we were running into the wind for about 80% of it :rolleyes:

kmtd: 104.71

jcsmum · 14-12-2011 12:39am

RayCun wrote: »

Felt like we were running into the wind for about 80% of it :rolleyes:

kmtd: 104.71

Welcome to knocklyon/firhouse!!

RayCun · 14-12-2011 11:27am

8.71k in 50.20 (5.46 pace)

recovery run into work. uneventful apart from the enormous pile of dog**** I must have run through near the end, didn't notice until I was taking off my shoes for my shower :mad:

kmtd: 113.42

RayCun · 15-12-2011 7:08pm

11.66k in 61.28 (5.56 pace)

felt a bit tired at the start of this run, even had shin splints :eek: but settled down after a few minutes. Much milder than it has been the last few days

kmtd: 125.08

RayCun · 16-12-2011 10:02am

9.48k in 52.31 (5.32 pace)

Easy run into work, in the snow.

kmtd: 134.56

RayCun · 18-12-2011 5:33pm

A bit pushed for time this morning, and my hip has been feeling a bit better recently, so it was time for a long-postponed tempo run...

2.92k in 15.40 (5.23 pace)

Warmup run up to Tymon park

5.48k in 23.43 (4.20 pace)

This felt tough for the first couple of k, though they were into the wind and then uphill, both 4.30s. Once I was past the hill it felt much easier, and I added an extra loop to get the distance up over the 5k. The hip complained a bit at first, but once I got into my stride it was fine.

2.6k in 13.16 (5.06 pace)

Jog back home

kmtd: 145.56

RayCun · 19-12-2011 7:39pm

11.43k in 60.09 (5.16 pace)

Easy run home. Garmin refused to find a signal, so I was running blind for a while, probably going too fast and setting that pace for the rest of the run. Legs were a bit stiff after yesterday, so didn't appreciate it. Still, was feeling good and picked things up for the last bit of the run. Will have to take it easy in the morning, it might be a double day...

kmtd: 156.99

thirstywork2 · 19-12-2011 9:20pm

RayCun wrote: »

11.43k in 60.09 (5.16 pace)

Easy run home. Garmin refused to find a signal, so I was running blind for a while,

Sometimes your better off having 1 or two days a week without the garmin.Just find your pace and enjoy it.It can be refreshing

RayCun · 19-12-2011 9:54pm

thirstywork2 wrote: »

Sometimes your better off having 1 or two days a week without the garmin.Just find your pace and enjoy it.It can be refreshing

I usually end up going too fast - and realising it after about 20 minutes:)

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