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Friday 1st Jan: 3.1 miles @ 9.49 (couldn't find the HR monitor)
So, actual running, didn't think I'd get the chance but things are on the up here and of course I did throw the runners in the bag
there's snow everywhere but the main paths are clear, found the local park and just did some fartlek running around that. Not quite the same as 5K race I should have been at this morning but it'll do. The sun was shining I'm not sure what the temperature was but I was too warm quite quickly in 3 layers :rolleyes: Am tired having been up for 48 hours straight and then only getting 7 hours last night (up early so I could stalk tang & aqunn 
)
Will try and get 5 miles done tomorrow and god knows if I could get a long run in, I wont worry about that too much, maybe just try for 5 miles every day to keep things ticking over if I can find a suitable route.0 -
Saturay 2nd Jan: 3 miles @ 9:48
had no opportunity go get out until 4pm so no chance of 5 miles as I didn't bring the head torch and also I don't know the area well enough so literally ran around the block a few tiimes!!! very cold, about –5 so the legs were cold in the tights I brought but my head was roasting under a wolly hat Really hoping to get out for at least 7 or 8 tomorrow fingers crossed.
Sunday 3rd Jan: 10 miles @ 10:32 avg HR 137 (oops) avg cadence 171
https://www.strava.com/activities/462254684/overview
Pace a little hot for a LSR but a) while the cats away the mice can play b) it was freekin freezing, about -5 with no sun today and c) I had a 2 hour window to get this done, so, I'm going to let myself off the hook HR & pace wise, it surely won't do that much damage over the course of a week. Anyway, headed down towards the lakeshore for this one, it all looks very different in the snow than earlier in the year when I was here. I was not however the only crazy out running, I met a few groups of runners so just like being in the PP really Thoroughly enjoyed this and was thrilled to be able to get out to do it. I think I've not done too badly for this week and I'll be home by next Sunday so can get my LR in then, will have to see what Wednesday is like & whether I can do some sort of session then. Hips are tighter than TBLs compliment list so will need to do some work on those in the coming days, 8 hours on a plane didn't do them any good :rolleyes:
10 miles on snow, ice, sand and path
by the way tang, even you would have to succumb to tights over here!!!
WTD: 28.5 miles (should have been 30 so not too bad)0 -
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Saturay 2nd Jan: 3 miles @ 9:48
had no opportunity go get out until 4pm so no chance of 5 miles as I didn't bring the head torch and also I don't know the area well enough so literally ran around the block a few tiimes!!! very cold, about –5 so the legs were cold in the tights I brought but my head was roasting under a wolly hat Really hoping to get out for at least 7 or 8 tomorrow fingers crossed.
Sunday 3rd Jan: 10 miles @ 10:32 avg HR 137 (oops) avg cadence 171
https://www.strava.com/activities/462254684/overview
Pace a little hot for a LSR but a) while the cats away the mice can play b) it was freekin freezing, about -5 with no sun today and c) I had a 2 hour window to get this done, so, I'm going to let myself off the hook HR & pace wise, it surely won't do that much damage over the course of a week. Anyway, headed down towards the lakeshore for this one, it all looks very different in the snow than earlier in the year when I was here. I was not however the only crazy out running, I met a few groups of runners so just like being in the PP really Thoroughly enjoyed this and was thrilled to be able to get out to do it. I think I've not done too badly for this week and I'll be home by next Sunday so can get my LR in then, will have to see what Wednesday is like & whether I can do some sort of session then. Hips are tighter than TBLs compliment list so will need to do some work on those in the coming days, 8 hours on a plane didn't do them any good :rolleyes:
10 miles on snow, ice, sand and path
by the way tang, even you would have to succumb to tights over here!!!
WTD: 28.5 miles (should have been 30 so not too bad)
Hope your glutes are too
The only time I wanna see Tang in tights is if they are over his head
TbL0 -
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ThebitterLemon wrote: »Hope your glutes are too
The only time I wanna see Tang in tights is if they are over his head
TbL
We going robbing a bank or something....0 -
ThebitterLemon wrote: »Hope your glutes are too
The only time I wanna see Tang in tights is if they are over his head
TbL
Listen, we don't need to know what kinky **** you two get up to in your alone time (put it in the book tho ok?) 0 -
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Monday 5th Jan 4 miles @ 10:58 avg HR 138
Again, bloody freezing!! having said that, lovely conditions to run in it actaully snowed today while I was out. Did a perfect square on the grid, 1 mile down, 1 accross, 1 up and 1 accross, easiest way to not get lost
Tuesday 5th January 4 miles @ 10:43
After 7 hours indoors babysitting & watching the daylight slip away I didn't think I'd get out at all today, got the chance about 6pm so grabbed it with both hands, no time for fiddling with HRM so straight out and into the run, stayed close by so just did loops of the local park, happy to have gotten 4 miles in although no strides, its not worth the risk as there are some icy patches you need to long jump over! The street lighting here is actually really good so much better than running in the dark at home. Thoroughly enjoyed this, babysitting is HARD!
Wednesday 6th January: Session, 90 min progression run - 9.2 miles @ 10:29
Got up at 7:30 am so I could get this done and then be free to help out for the day, beautiful sunny morning, still freezing though. The progression run was 20 mins easy, 20 mins steady, 20 mins MP, 10 mins HMP and 20 mins easy so my plan was to run in a square, 20 mins down one ave, 20 mins across, 20 mins back up and 20 mins across again in a big square, sounds good right? Except here there are a few huge intersections with diagonal streets and yes, I got lost.... stopped to ask a guy directions and he was like 'yeah its up this way but its very far' 'how far'? 'wow, like 3 miles' anyway, found my way home but the result was the final 'easy' section was not quite as 'easy' as it should have been as I was a little worried about time & distance. Ended up with 6 mins over the 90 so not bad all in all and I think a good enough job on keeping to the right HR zones for the important parts. There is a problem crossing the large junctions you could be left waiting a while and there were patches of road I had to be careful on with ice etc. Apart from mild panic this was a great run, legs feeling a smidge tired at the end but thoroughly enjoyed it. Steady & MP HR zones are the same for me so I just tried to keep steady at the lower HR zone & MP at the higher end of the zone. HMP pace is lower than it should be but there was some stopping to ask directions in the middle of that!! (lucky I'm not a guy eh... 
)
1 1.8 mi 20:00 11:04 /mi 11:05 /mi -4 ft 128 bpm
2 1.9 mi 20:00 10:29 /mi 10:27 /mi 9 ft 140 bpm
3 1.9 mi 20:00 10:21 /mi 10:21 /mi -1 ft 141 bpm
4 1.0 mi 10:00 9:46 /mi 9:44 /mi 2 ft 150 bpm
5 0.9 mi 10:00 10:13 /mi 10:11 /mi 4 ft 143 bpm
6 1.0 mi 10:26 10:26 /mi 10:28 /mi -6 ft 145 bpm
7 0.5 mi 06:13 10:48 /mi 10:54 /mi -4 ft 142 bpm0 -
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Thursday 8th Jan 4.4 miles @ 11:27 avg HR 127
Usual Thursday recovery run. After another busy day including, at last, a hospital collection & settling the patient I got out at 6pm to do this, round the local park again making sure to keep the HR around 125 ish for real recovery. The legs were feeling yesterdays effort, I had planned to do 5 miles this evening and just as I was starting the 5th mile I remembered meno's advice on keeping recoveries to max 40 mins, oops! turned on my heels & headed for home to get 4.4 miles.
Tomorrow would normally be a rest day for me but am hoping to run the 606 which is a old train line (Bloomingdale line) converted to a park & trails, if it a toss up between shopping & this, this will win - I'm not sure what happened to the old Firedance but it seems a runner has taken her place.. 0 -
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