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RayCun · 10-03-2012, 12:22

18.31k in 97.50 (5.21 pace)

Easy 'long' run up around Tymon park. Stuck to the grass, weaving my way in and out of the pitches, so by the time I got to the far end of the park it was time retrace my steps home. Back was tired after a while, but I was expecting to feel a bit under par anyway.

this month: 10/108.34
this year: 70/716.69

RayCun · 11-03-2012, 10:51

7.08k in 38.19 (5.25 pace)

Recovery run around the local park. Started listening to the 10 O'Clock live podcasts on these runs, they're just the right length and funny enough to distract on what is otherwise a boring run...

this month: 11/115.42
this year: 71/723.77

RayCun · 12-03-2012, 19:17

12.1k in 62.40 (5.11 pace)

Easy run home from work for the most part, then ducked in to the little park around the corner for some strides. Haven't done these in ages, so long that I had to look up the routine during the day - diagonals across the pitch, recovery across the side. Except I wasn't making it all the way across, I stopped at the count of 12 on each run, before it started getting hard. Fastest pace was about 2.47.

this month: 12/127.52
this year: 72/735.87

RayCun · 13-03-2012, 08:48

9.7k in 50.47 (5.14 pace)

Easy run into work. These runs have to be fairly direct, but I'm trying to gradually extend them over the year...

this month: 13/137.22
this year: 73/745.57

RayCun · 13-03-2012, 21:40

9.01k in 45.08 (5.01 average)

An unplanned double. OH was supposed to be out tonight, but her thing was cancelled. It was a nice evening, my legs felt fresh, so I dragged the kid out to a club training session. While he ran around a field in the dark, I
jogged to halfway up Stocking Lane (about 2k easy)
3 x 540 the rest of the way up, with the downhills as recovery
then went some of the way down the other side and did
5 x 170ish sprints uphill, with jog down recovery
then jogged the 2.5k back

The 500s weren't all that fast, 4.30-4.40 pace - I stuck with another guy for most of it, though he burned me off in the last 100m of the final climb. The 200s were tougher. About 3.30 pace on the fastest, but I wasn't watching pace really, I was just trying to stay on my toes as long as possible. I think the first run was a proper sprint all the way up, but on the other runs I dropped down to my heels with 30, 40, 50m to go.

Still happy enough. It was a tough session, but I didn't feel like the run in the morning had taken too much out of me, and I was able to put a fair amount of work in this evening.

this month: 13/146.23
this year: 73/754.58

Mr Slow · 14-03-2012, 09:23

Quote:

Originally Posted by RayCun

The 500s weren't all that fast, 4.30-4.40 pace - I stuck with another guy for most of it, though he burned me off in the last 100m of the final climb. The 200s were tougher. About 3.30 pace on the fastest, but I wasn't watching pace really, I was just trying to stay on my toes as long as possible. I think the first run was a proper sprint all the way up, but on the other runs I dropped down to my heels with 30, 40, 50m to go.

I thought you had taken a massive leap there til I remembered you're working in new money

RayCun · 14-03-2012, 09:38

Quote:

Originally Posted by Mr Slow

I thought you had taken a massive leap there til I remembered you're working in new money

I'm using metric to disguise my training - don't want to give away all my secrets now, do I?

Mr Slow · 14-03-2012, 09:40

Quote:

Originally Posted by RayCun

I'm using metric to disguise my training - don't want to give away all my secrets now, do I?

Next you'll stop logging your training!

RayCun · 14-03-2012, 09:55

ah sure that's just secretive

**shotgunmcos** · 14-03-2012, 09:58

Quote:

Originally Posted by Mr Slow

Next you'll stop logging your training!

Or start swimming and biking LOL

RayCun · 14-03-2012, 10:01

chinguetti · 14-03-2012, 13:13

Or maybe not have a log

RayCun · 14-03-2012, 13:24

We'll set up a new subforum, Training Not Logged. Access strictly restricted, everyone has a training log, but never posts in them...

RayCun · 14-03-2012, 19:16

15.21k in 79.42 (5.14 average)

Easy run home. Legs were feeling pretty tired today, so I wanted to go as easy as possible, without getting into recovery run territory. Surprised to see how fast that turned out to be.

this month: 14/161.44
this year: 74/769.79

RayCun · 15-03-2012, 21:28

7.66k in 37.03 (4.50 average)

Club session tonight. Fartlek? I guess you'd call it... we ran a route about 2.5-3k long, fast from traffic light to traffic light and at each light double back for a 50m recovery loop, and then fast to the next light. 4? 5? breaks in the distance, but some further apart than others. Break of a few minutes at the end, then back the same way we came.
I was feeling pretty tired from the last couple of days, so took the first couple of runs easy. Sped up a bit after that so each interval was faster than 5k pace, but still not really pushing it - didn't wantt to risk anything before Sunday's race. It helped that most of the faster runners weren't around tonight, so there was no-one just a little faster that I'd be tempted to chase. (Did have to sprint a couple of times to stop someone catching me though

)

this month: 15/169.1
this year: 75/777.45

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10-03-2012, 12:22	#1276
RayCun Registered User Join Date: Jan 2010 Posts: 8,219 Adverts \| Friends	18.31k in 97.50 (5.21 pace) Easy 'long' run up around Tymon park. Stuck to the grass, weaving my way in and out of the pitches, so by the time I got to the far end of the park it was time retrace my steps home. Back was tired after a while, but I was expecting to feel a bit under par anyway. this month: 10/108.34 this year: 70/716.69

11-03-2012, 10:51	#1277
RayCun Registered User Join Date: Jan 2010 Posts: 8,219 Adverts \| Friends	7.08k in 38.19 (5.25 pace) Recovery run around the local park. Started listening to the 10 O'Clock live podcasts on these runs, they're just the right length and funny enough to distract on what is otherwise a boring run... this month: 11/115.42 this year: 71/723.77

12-03-2012, 19:17	#1278
RayCun Registered User Join Date: Jan 2010 Posts: 8,219 Adverts \| Friends	12.1k in 62.40 (5.11 pace) Easy run home from work for the most part, then ducked in to the little park around the corner for some strides. Haven't done these in ages, so long that I had to look up the routine during the day - diagonals across the pitch, recovery across the side. Except I wasn't making it all the way across, I stopped at the count of 12 on each run, before it started getting hard. Fastest pace was about 2.47. this month: 12/127.52 this year: 72/735.87

13-03-2012, 08:48	#1279
RayCun Registered User Join Date: Jan 2010 Posts: 8,219 Adverts \| Friends	9.7k in 50.47 (5.14 pace) Easy run into work. These runs have to be fairly direct, but I'm trying to gradually extend them over the year... this month: 13/137.22 this year: 73/745.57

13-03-2012, 21:40	#1280
RayCun Registered User Join Date: Jan 2010 Posts: 8,219 Adverts \| Friends	9.01k in 45.08 (5.01 average) An unplanned double. OH was supposed to be out tonight, but her thing was cancelled. It was a nice evening, my legs felt fresh, so I dragged the kid out to a club training session. While he ran around a field in the dark, I jogged to halfway up Stocking Lane (about 2k easy) 3 x 540 the rest of the way up, with the downhills as recovery then went some of the way down the other side and did 5 x 170ish sprints uphill, with jog down recovery then jogged the 2.5k back The 500s weren't all that fast, 4.30-4.40 pace - I stuck with another guy for most of it, though he burned me off in the last 100m of the final climb. The 200s were tougher. About 3.30 pace on the fastest, but I wasn't watching pace really, I was just trying to stay on my toes as long as possible. I think the first run was a proper sprint all the way up, but on the other runs I dropped down to my heels with 30, 40, 50m to go. Still happy enough. It was a tough session, but I didn't feel like the run in the morning had taken too much out of me, and I was able to put a fair amount of work in this evening. this month: 13/146.23 this year: 73/754.58

14-03-2012, 09:55	#1284
RayCun Registered User Join Date: Jan 2010 Posts: 8,219 Adverts \| Friends	ah sure that's just secretive

14-03-2012, 10:01	#1286
RayCun Registered User Join Date: Jan 2010 Posts: 8,219 Adverts \| Friends

14-03-2012, 13:13	#1287
chinguetti Registered User Join Date: Nov 2008 Location: Over there Posts: 1,874 Adverts \| Friends	Or maybe not have a log

14-03-2012, 13:24	#1288
RayCun Registered User Join Date: Jan 2010 Posts: 8,219 Adverts \| Friends	We'll set up a new subforum, Training Not Logged. Access strictly restricted, everyone has a training log, but never posts in them...

14-03-2012, 19:16	#1289
RayCun Registered User Join Date: Jan 2010 Posts: 8,219 Adverts \| Friends	15.21k in 79.42 (5.14 average) Easy run home. Legs were feeling pretty tired today, so I wanted to go as easy as possible, without getting into recovery run territory. Surprised to see how fast that turned out to be. this month: 14/161.44 this year: 74/769.79

15-03-2012, 21:28	#1290
RayCun Registered User Join Date: Jan 2010 Posts: 8,219 Adverts \| Friends	7.66k in 37.03 (4.50 average) Club session tonight. Fartlek? I guess you'd call it... we ran a route about 2.5-3k long, fast from traffic light to traffic light and at each light double back for a 50m recovery loop, and then fast to the next light. 4? 5? breaks in the distance, but some further apart than others. Break of a few minutes at the end, then back the same way we came. I was feeling pretty tired from the last couple of days, so took the first couple of runs easy. Sped up a bit after that so each interval was faster than 5k pace, but still not really pushing it - didn't wantt to risk anything before Sunday's race. It helped that most of the faster runners weren't around tonight, so there was no-one just a little faster that I'd be tempted to chase. (Did have to sprint a couple of times to stop someone catching me though ) this month: 15/169.1 this year: 75/777.45