Run Around

Darren 83

10/02/2014

Recovery Run

4.7 Miles @ 10.36 pace in 49.46

Splits Where 10:23, 10:24, 10:27, 11:11 and 7:21

Avg HR 152
Max HR 198

zooming

keep it up...brilliant

Darren 83

Dreaded man flu probably put me out for a week

Darren 83

Monday 3rd of Feb

Recovery Run

Set out to do 20-30 mins at easy pace, Watch was acting up wouldn't give pace so reset it and off I went. Last half mile battery went on me.

2.5 Miles at easy pace around 10:40ish



Tuesday 4th of Feb

Did about 4.7 miles, first four at about 9:10 pace and then cool down. Plan to start Hals 10-K Training Guide - Intermediate Program next week, will need to repeat two weeks but ties in with the SVP 5k race on the 16th of March.

Target for this race hoping for a pb so under 22.48 and I will be happy.

WTD|7.21
MTD|30.59
YTD|60.47

Darren 83

Wedensday

Rest Day

Thursaday

Tempo Run

10 min @ 8:42 pace
20 min @ 8:05 pace
20 min @ 11:21 recovery pace with 10x20 sec strides.

Overall miles 5.31

WTD|12.59
MTD|38.98
YTD|65.85

Darren 83

Friday

Rest Day

Saturday

Rest Day

Sunday

LSR

Got out early for this today its was a hard run with the weather, still managed to keep a even pace.

7.41 miles @ 9:34 = 1:11:10

AVG HR 164
Max HR 174

Heart rate was a bit high for this put this down to fighting against the wind took a bit more effort

WYD|20.03
MTD|43.41
YTD|73.29

Darren 83

10-K - Intermediate Program

The start of the 10k trraining begins, the point of the plan is to get back to the level of fitness I was at before I got injured.
The two times I'm targeting are my 5k and 10k.

Previous PB|Target
22.48|22.00 5k
46.40|46.00 10k

The two races I have in mind are SVP 5k and the Boyne 10k.
Both are local and for great causes.

Week 1

Monday 24th Feb

3 Mile Run + Strength

I treated this as a recovery run as I was out yesterday and will be treating all Mondays as a recovery run.

3.22 miles @ 10.27 pace = 33.36
Avg HR 158
Max HR 173

WTD|3.22
MTD|46.63
YTD|76.61

Darren 83

Week 1

25 Feb

3 miles Easy Pace

3.32 miles @ 9:01 pace = 29:57

Avg HR 166
Max HR 175

The other half does her course on Tuesday so took my gear in to work and ran home in the opposite direction, its a lot better than going out at half nine at night.

WTD|6.54
MTD|49.45
YTD|78.83

Darren 83

Week 1

26 Feb

35 min Tempo Run

I wasn't really looking forward to this but just went out and got it done, I hit my targets bar the last one should have pushed a bit more, overall happy enough with the session.

3.72 miles @ 8:53 = 33.03

Avg HR 165
Max HR 184

WYD|10.26
MTD|53.67
YTD|83.55

Darren 83

Week 1

27 Feb

3 miles + stretching

3.11 @ 8:35 = 26:44

Avg HR 171
Max HR 194

Felt great with this session done, its great when a session goes well for you.

WTD|13.71
MTD|56.79
YTD|86.66

Darren 83

Week 1

28 Feb

Rest Day

1st March

Cross Training
1 hour on the bike

2 March

4 Miles

Garmins battery went on me half way through, so don't know the stats, but according to google maps did 4.1 miles.

WTD|17.47
MTD|4.10
YTD|90.76

Darren 83

A bit off a mad week last week, laptop got a nasty virus so only managed to fix it today so could upload my training to garmin.

Week 2

Monday|3 Miles
Tuesday|3.5 miles
Wednesday|8 x 400s @ 5k pace
Thursday|4 miles
Friday|Rest day
Saturday|1 hour cross on bike
Sunday|5 miles

Over all a good week, looking forward to my first race this year hopping to get a pb on Sunday.

Week 3

Monday 10th March

3.84 Miles @9:25 pace in 36:10

Darren 83

Week 3

11th March

4.24 Miles @ 9:30 pace in 40:17

Avg HR 156
MAx HR 172

Great day for a run heat got to me a bit didn't drink as much water before hand, a tempo run planed for tomorrow. Finally passed the 100 mile mark. My watch has been giving me a lot of trouble lately only got to reset it today so hopefully that put a stop to the bad readings.

WTD|8.08
MTD|31.57
YTD|112.62

Darren 83

Week 3

12th March

40 min Tempo Run

Got out at half eight for this run, plan was every 5 mins to up the pace with 10 min near 5k race pace.

Time| Pace| Avg Pace
5mins|9:40-9:00 | 9:20
5 mins|8:40-9:00 |8:39
5 mins|8:40-8:20| 8:17
5 mins|8:00-7:40|7:53
10 mins|7:30-7:20|7:13
5 mins |9.30-10:00|9:54
5 mins |10:00-10:30|10:10
4:46mins|Cooldown| 10:52


Total 5.17 miles

Over all happy with the session the bloody heart rate monitor keep sliping down on me so wont be taking it with me.

WTD|13.25
MTD|36.74
YTD|117.79

Darren 83

Week 3

13th March

Recovery Run

Just wanted to stretch the legs tonight nothing much to report took it real easy.

2.92 miles @ 12:26 pace in 36.19

Rest day tomorrow and Saturday before the race on Sunday.

WTD|16.17
MTD|39.66
YTD|120.71

Ososlo

What's the race Darren and the target? Can't see it mentioned in you log.

Darren 83

Ososlo wrote: »

What's the race Darren and the target? Can't see it mentioned in you log.

The race is Svp 5k on Sunday and the target is 22mins hopefully

Ososlo

Darren 83 wrote: »

The race is Svp 5k on Sunday and the target is 22mins hopefully

Go smash it tomorrow Darren!

Darren 83

Week 3

SVP 5k

First race since the injury last year, I was looking forward to it. Unfortunately no pb for me this time. I just couldn't pick up the pace.
Overall not to happy with my result but first race back so not to worried. Its great to be back racing again and will just concentrate on the 10k in May.

SVP 5k Result|
Time| 23.10|
Place| 61/283|

WYD|19.31
MTD|42.81
YTD|123.85

Ososlo

Sorry to read of your disappointment Darren. You seem to have a good attitude towards it though and have a nice amount of time to get a good block of training in for the 10k. Good luck with the training.

vitani

^Agreed.

23.10 is a great time considering you're only back racing and training properly.

Darren 83

Thanks everyone, Honestly I was disappointed coming up the the finish line with the clock at 23 mins, but it was short lived I think any runner will aways strive to be better in times or distance. It's what pushes us to get out on the run we didn't want to do all day.

I had a great race and enjoyed the day, plenty from the club and had great support on the day. There where a few from the youth running club they would put a lot off people to shame.

Darren 83

Week 4

Recovery Run

Just set out at any slow pace, pretty uneventful run except a group of teens made a comment "running on paddy's day that's commitment" one of the better comments I received.

3.17 miles @ 12.51 pace in 40.41

Avg HR 133
Max HR 152

WTD|3.17
MTD|45.97
YTD|127.02

Darren 83

Week 4

4.77 mile run

A very windy morning for this run nearly lost my balance a few times. Set out to do 4 miles under 9 pace and cool down for the rest.
Splits where 8.51, 8.44, 8.42 and 8.50 the cool down was .77 at 10.58 pace.

WTD|7.93
MTD|50.74
YTD|131.79

Darren 83

Week 4

19 March

9 x 400s @5k pace with 2 min jog recovery

This was a hard session the first 7 where on target, last two weren't constantly fighting the wind and a lorry kicked up dust in my eye did not help at all.

1 mile warm up

Split|Pace
1| 6:53
2|7.05
3|7.26
4|7.05
5|7.14
6|7.14
7|7.34
8|8.08
9|7.47

1.47 mile cooldown

Total miles 5.89


20 March

4.31 miles @ 9.06 pace = 39.15

Avg HR 160
Max HR 174

WTD|18.14
MTD|60.94
YTD|141.99

Darren 83

Week 4

23rd March

Got out early for this run I want start to built up my long run a bit maybe increase the miles every second week, so I'm not doing it too much too soon. Did my longest run since being injured.

8.13 miles @ 9.37 = 1:18:12

Avg HR 151
Max HR 161

WTD|26.27
MTD|69.07
YTD|150.12

Darren 83

Week 5

24th March

Recovery Run

A nice easy run 3.41 @ 10.36 pace = 36.08

Avg HR 134
Max HR 141

WTD|3.41
MTD|72.48
YTD|153.53

Darren 83

Week 5

25th March

5.16 miles @ 9.12 pace = 47.27

Avg HR 155
Max HR 191

26th March

40 min Tempo

The build up for the tempo run was grand until I had to hit my pace legs where heavy and tired so after 6 mins had to abandon the tempo and just did a cool down run. Just going to put it down as a bad run.

4.42 miles @ 9.12 pace = 40.38

Avg HR 155
Max HR 173

WTD|12.99
MTD|82.06
YTD|163.10

Darren 83

Week 5

I missed Thursdays session and decided to make the lsr longer and slower

10 mile lsr

9.42 pace = 1:37:02

WTD|22.99
MTD|92.06
YTD|173.10

Darren 83

Week 6

Recovery Run

3.20 miles @ 10.47 = 34.30

Avg HR 143
Max HR 153


A good solid month for me so very happy with my progress so far.

WTD|3.20
MTD|95.25
YTD|176.30|