Woden's C25K

Woden · 29-04-2014 09:24AM

Wed 16th Apr Hackney Half 8k W2 D3
8k - 40:43 - 5:05/k

Run into work! Queensbridge road and Regent's Canal

Thurs 17th Apr Hackney Half 5k W2 D4
5k - 25:50 - 5:09/k

Plan had 6 runs on it this week including a couple of short ones before the weekend. I was off work finishing off the move and stuck this in just before the guy from BT was due to port the internet. Around Hackney Downs.

Fri 18th Apr Hackney Half 35.25k Cycle W2 D5
35.25k - 1:27:31 - 24.2 km/h

Plan was for a 6.5k run but I had the urge to get on the bike with it being the long weekend and having cycled it over to my new place. First time on it since last August. Was nice to get out on it. Cycled over to Regent's Park and did a few laps before heading back.

I had a long run scheduled on Saturday with some friends but on Friday evening I came down with a sore throat and new I'd be screwed on Saturday morning. I woke up at 7am feeling crap and cancelled the long run which was annoying. That was two weekends in a row then with no long run. Also no long run on the new shoes. Illness progressed as usually quickly to my chest and then feeling pretty ok from the Monday.

Mon 21st Apr Hackney Half 10k W3 D1
10k - 51:18 - 5:07/k

Spent Easter Sunday eating and drinking without visitors. Got this in in the morning before we headed out for brunch and then I ended up sofa shopping for the afternoon! Nice run down and around Victoria Park

Tues 22nd Apr Hackney Half 10k W3 D2
14k - 1:09:04 - 4:56/k - 2.5k WM + 3x(3k @ Threshold + 3min rec) +1k CD

Adjusted the WM and CD so I started this weeks session on the canal. 3k intervals where done at

13:04 - 3k - 4:22/k
13:22 - 3k - 4:27/k
13:27 - 3k - 4:29/k

Sore in the quads over the next few days

Wed 23rd Apr Hackney Half 10k W3 D3
10k - 50:58 - 5:05/k

Evening run home from work dipping into Victoria Park and up through Hackney.

Fri 25th Apr Hackney Half 6.5k W3 D4
6.5k - 33:00 - 5:04/k

Morning run into work. About as direct as it gets from my new place.

Sat 26th Apr Hackney Half 21.5k W3 D5
21.5k - 1:54:46 - 5:20/k

Was adamant to get back to the long run this weekend. Had a couple of friends interested. Met one at Caledonian Road at 7:30 and headed into Hyde Park picking up a friend around 8k before heading off to do the rest and grabbing some expensive porridge after! Ankle which had been holding up okay reared it's ugly head while on this one.

Woden · 29-04-2014 09:06PM

Mon 28th Apr Hackney Half 10k W4 D2
10k - 52:27 - 5:14/k

10k easy home from work a combination of an old route making use of the canal and London Fields.

Tues 29nd Apr Hackney Half 10k W3 D2
13.5k - 1:07:07 - 4:58/k - 3.25k Easy + 6.5k @ Threshold + 3.75k Easy

Tuesday session starting home from work with the interval component starting on the canal and a lap of Victoria Park

Threshold component 6.5k @ 4:25/k average

Nice to get it done!

Woden · 06-05-2014 01:42PM

Wed 30th Apr Hackney Half 10k W4 D3
10k - 51:35 - 5:09/k

Run into work. Dipping into the park and along the canal.

Fri 2nd May Hackney Half 8k W4 D4
8k - 39:51 - 4:58/k

Lunchtime run up to Big Ben and back.

Sat 3rd May Hackney Half 25k W4 D5
25k - 2:14:24 - 5:22/k

Weekend run. Had planned to do with people but I cried off Friday night as I was in the pub. It was nothing hectic though I just didn't want the restriction. Ended up getting up and out on my own around 9.30 and headed off all the way down the canal, up the east side to the new Olympic Park and then back for a lap of Victoria Park. Was nice to see the new Park and enjoyed the run on my own with musics. Weather was nice. Was not sure what distance to do but I did not exclude the cycling on my garmin and though if it ran 22 I would have 1000k for the year. But foiled by that recent cycle. Fail..

Sun 4th May Hackney Half 60k Cycle W4 D6
60k - 2:50:53 - 21.2 km/h

Bonus exercise today. Dropped my girlfriend into work and I headed off myself then on the bike. No particular route in mind just headed north and ended out via Enfield, Potter's Bar and Cockfosters before back in through Tottenham. Didn't bother trying to stop and start the watch. Was a nice morning for it.

It the afternoon we ended up cycling around Hackney and Victoria Park taking it easy at some pubs and finding a cool new beer yard near London Fields with Beavertown Gamma Ray on tap.

Mon 6th May Hackney Half 10k W5 D1
10k - 54:49 - 5:27/k

Woke up to a text from a friend looking to run so joined him pretty much straight away for a 10k and the start of the new week. Wanted to get it done early and enjoy the rest of the day. Tired legs here.

So all good here. Ankle has been sore on the long runs still and was getting blisters in the new shoes/insoles. On a different front then my weight. I've still been monitoring it but it is slightly on the rise. Looking to get an accurate reading but its around 11st 4lbs which is above where I want to be. Too much eating out, drinking, Easter and all that.

Resolved to refocus today and want to get back down to at least 11st and start making the healthier choice again.

Woden · 07-05-2014 08:55AM

Tues 6th May Hackney Half 10k W5 D2
14.5k - 1:12:49 - 5:00/k - 2.5k easy + 10k @ aerobic pace + 2k rec

Tuesday evening sessions. Home from work with the 2.5k easy up to the canal then 10k at high aerobic pace should be between 4:35 and 5:02 apparently.

Aerobic component was 10k @ 4:42/k average

Should have been easy running at the end but slowed it right down to finish up

Wed 7th May Hackney Half 10k W5 D3
10.25k - 56:54 - 5:32/k

Run into work with a friend this morning. I was struggling here. Tired legs. No energy/pace. Could barely keep it at the top end of the easy pace band for me. Glad when it was over!

Woden · 12-05-2014 12:59PM

Fri 9th May Hackney Half 8k W5 D4
8k - 40:30 - 5:03/k

Friday lunch time run up to Big Ben and back

Sat 10th May Hackney Half 26.5k W5 D4
26.5k - 2:25:02 - 5:28/k

Solo LSR here. Trying to get the balance right. Was out for dinner and a couple of drinks on Fri night. Headed out for this around 11.45. All over east London Park's and canals including a trip to Hackney Marshes for the first time.

Got a post LSR tiredness/nausea in the afternoon. Haven't had that in ages. Had a sleep for an hour.

Sun 11th May Hackney Half 5k W5 D5
5.25k - 28:17 - 5:23/k

No run on the schedule today but after the food and drink last night which involved seeing the Rubber Bandits show at Southbank I thought i'd head out and clear the cobwebs a bit with an easy run. Tired legs!

Woden · 16-05-2014 04:01PM

Mon 12th May Hackney Half 10.5k W6 D1
10.5k - 58:35 - 5:34/k

Run into work here meeting a friend around 7:15 and using the canal. Plan said 13 but I had 10 in my head. I'm ok with keeping these Mon/Wed runs at 10 at the moment. Managed to whack my left elbow while jogging around waiting for my friend. Not a great start to the day!

Tues 13th May Hackney Half 13.25k W6 D2
13.25k - 1:05:27 - 4:55/k - 3.25k easy + 6.5k @ threshold pace + 3.5k easy

Getting the session in. 3.25k up to and onto the canal before increasing the pace.

Threshold component 6.5k @ 4:24/k average

Wed 14th May Hackney Half 5k W6 D3
10k - 54:28 - 5:26/k

Run into work. Friend bailed so I head off via Hackney to dip into Victoria Park before heading off along the canal.

Woden · 19-05-2014 01:16PM

Fri 16th May Hackney Half 8k W6 D4
8k - 40:01 - 5:00/k

The lunchtime run up to Big Ben and back. I did 2k or so before getting on Embankment at St Paul's. Garmin was all over the place at the start saying the first k was 6:11. Put in a few quickish k on Embankment then. 4:36, 4:30, 4:36, 4:30, 4:32 before taking it easy for the last k

Sat 17th May Hackney Half 8.25k W6 D5
8.25k - 43:32 - 5:16/k

Bit of difference this weekend. So I was away in the Cotswolds and undecided what to do with the long run. The plan has a reduced 20k ish run with some components at aerobic pace. I was undecided to just take the weekend off or do something on Sunday evening when I got back to London.

Ended up doing this nice 8.25k out from Stow-On-The-Wold and heading off on some back roads before turning back. One tough climb on the way back for 800m or so. Nice to be running in the country

Sun 18th May Hackney Half 13k W6 D6
13k - 1:07:51 - 5:13/k

Decided to get some more done then on the Sunday evening when I got back and settled on this 13k around London Fields, Victoria Park and the canal. Lovely evening. Parks still full of people. Ankle a bit sore

An ok week then as was planning a bit of a step back after last week. Glad to still get something done with the weekend away and splitting the long run seemed like a reasonable compromise

Woden · 27-05-2014 03:17PM

Mon 19th May Hackney Half 10k W7 D1
10k - 52:54 - 5:17/k

10k home from working. Nothing to report.

Tues 20th May Hackney Half 16.1k W7 D2
16.1k - 1:21:57 - 5:05/k - 3k easy + 10k @ aerobic pace + 3.1k easy

Working from home today. 2x5k intervals at threshold pace. I just didn't have the energy motivation. I switched it into the above at a struggle.

Aerobic component 10k @ 4:54/k average

Wed 21st May Hackney Half 10k W7 D3
10k - 54:39 - 5:28/k

Run home from work. Garmin was all over the place. Took ages for a signal and it lost it at 2.5k. Came back eventually. I just ran until I had 10k on the watch. Pretty sure I covered more so should be fine

Sat 24th May Hackney Half 10k W7 D4
25k - 2:13:22 - 5:20/k

Back in Dublin for the UK bank holiday weekend. Slept well and late on Friday night and was up in the park doing this on Saturday around noon. Weather was nice for it. Cool and crisp. Didn't bother with the canal this time but headed in Farmleigh for the first time and out the back before coming back into the park at Castleknock and then heading up and down Chesterfield. Decided to push the avg down to 5:20 with some slightly faster final few k.

Sun 25th May Hackney Half 8k W7 D5
8k - 41:43 - 5:12/k

Nice early morning run up the park. Around the polo grounds and up to the Castleknock gate and back home.

Woden · 03-06-2014 05:43PM

Mon 26th May Hackney Half 10k W8 D1
10k - 48:14 - 4:49/k

Final run in Dublin before heading for the flight.

Tues 27th May Hackney Half 8k W8 D2
8k - 40:36 - 5:05/k

Wasn't doing the session this Tuesday due to something after work. Got this in at lunchtime to get something done

Wed 28th May Hackney Half 9k W8 D3
9k - 45:33 - 5:03/k

Mixing it up again with another lunchtime run up to Lambeth bridge and back

Thurs 29th May Hackney Half 9k W8 D4
9k - 46:12 - 5:07/k

And again at lunch. Same route as on Wednesday

Fri 30th May Hackney Half 6.5k W8 D5
6.5k - 35:26 - 5:25/k

Easy run home from work.

Sun 1st June Hackney Half 10k W8 D6
10k - 49:44 - 4:58/k

Sunday evening run before dinner.

So bit of a weird week for me. No session. Many lunch time runs. No long run. Lacking a bit of motivation at the moment. At some point on Fri night I decided not to the the LSR and then on Sunday was feeling lazy so stuck that in. Similar with the sessions not really bothered. Generally feeling tired on the runs.

Woden · 16-06-2014 08:53AM

Mon 2nd Jun Hackney Half 10k W9 D1
10k - 54:46 - 5:28/k

Run home from work with a friend who was picking up a computer chair I had to give away. Garmin all over the shop at the start.

Tues 3rd Jun Hackney Half 13k W9 D2
13k - 1:09:50 - 5:22/k

Meant to be a session. Did the distance but not the work. Really didn't enjoy this run. Feeling very tired and sluggish if I recall.

Wed 4th Jun Hackney Half 8k W9 D3
8k - 41:19 - 5:09/k

Lunch time run to Big Ben and back.

Thurs 5th Jun Hackney Half 8k W9 D4
8k - 41:29 - 5:11/k

And again at lunch.

Sun 8th Jun Hackney Half 53.5k Cycle W9 D5
53.5k - 3:00:56 - 17.8 kph

Very easy cycle with my cousin who wanted to get out on his bike. Took us up to Welywn Garden City before stopping for lunch and continuing onto Hertford and getting the train back to Hackney. Slow going with a few stops. Total time not as bad as it seems with multiple times forgetting to stop the watch!

So no long run this week somewhat replaced with cycle. This was due to a wedding on Friday and some shenanigans which meant I had to collect Arcade Fire tickets from Earlscourt on Friday morning before giving them away to I could attend the wedding and meaning I didn't have the time/motivation for something longer.

Still not feeling it at the moment but ticking over.

Woden · 16-06-2014 09:03AM

Mon 9th Jun Hackney Half 10k W10 D1
10k - 51:51 - 5:10/k

Working from home due to a dental appointment so headed out in the evening just around local roads and Hackney Downs

Tues 10th Jun Hackney Half 13k W10 D2
13.25k - 1:09:08 - 5:13/k

Again a session I'm not doing. Home from work but mixed it up for a change and went east down the river past Tower Bridge and up on the canal at Limehouse. Nice for a change. Bumped into a friend randomly on the way who was running home in the other direction.

Thurs 12th Jun Hackney Half 10k W10 D3
10k - 51:08 - 5:06/k

Run home from work with a little bit more pace. Although not much!

Fri 13th Jun Hackney Half 9k W10 D4
8.5k - 43:29 - 5:06/k

Lunchtime run up to Lambeth bridge and back. first few k done with a colleague

Sat 14th Jun Hackney Half 5W10 D5
13.25k - 1:08:04 - 5:08/k

The long run on the plan for this weekend as it is tapers down. Was enjoying this one a bit more with some music on. Around by Hackney Marsh and Hackney Wick before heading back along the canal. Got a little bit of cycling in in the afternoon also down to Bermondsey. Although it was to get to a brewery..

Sun 15th Jun Hackney Half 46.3k Cycle W10 D6
46.3k - 2:05:28 - 22.2 kph

Sunday cycle again. Solo this time to Welywn. With a slight detour as I looked to see if I could find a way to St. Albans. Didn't in the end and grabbed a train back to Finsbury Park. Weather wasn't great for it but nice to get it in.

One week now to the Hackney Half so will just continue with the taper and see what the legs have on the day. Not too fussed at the moment.

Also signed up for this 81k cycling sportive in late September with some pretty serious hills from my perspective!

http://www.fulontri.com/legs-of-steel

saucyjack · 19-06-2014 12:24PM

Hi Woden - hope you don't mind a running-in-London-related Q from a fellow former DCM novice? It looks from your log like you're 'known in all the Boroughs' over there

I'm in London in a couple of weeks for work - staying around the Albert Embankment - it's looking like I couldn't do better for an early morning run than Hyde Park? I'd fancied the idea of a run along the river but expect it'd be continuous start-stop-start-stop for traffic controls etc...Hyde Park my best bet for an early AM 5-miler? Again hope you don't mind the q here ...been using boards a while but don't know the protocol around PMs etc....cheers, Saucyjack

Woden · 19-06-2014 02:11PM

Hey saucy,

Not at all. Running along the embankment is fairly handy as there are paths under the bridges so you can stay away from the traffic and you can get to Battersea Park and onwards in one direction and Tower Bridge on to Canary Wharf in the other. Particularly in the AM when it's quiet. I'd say stay from the London Eye etc. at lunch time.

For the park's James', Green and Hyde Park all link it and it's fine other than the roundabout at Hyde Park corner.

Throwing up some garmin here to give you an idea for

The River: http://connect.garmin.com/activity/385869909
The Parks: http://connect.garmin.com/activity/473743295

Anything else sure just ask.

saucyjack · 19-06-2014 04:01PM

Woden wrote: »

Hey saucy,

Not at all. Running along the embankment …Throwing up some garmin here to give you an idea .

Woden that's fantastic, thanks so much for posting the route links…I'll have two mornings so I think Ill head up and down along the south bank one AM and then circumnavigate the parks on the other. Looks like the parks open 5AM too which is brill.

So thanks again for the suggestions, much appreciated !! Good luck with your training and keep up the log - it's a great read! Saucyj

Woden · 07-07-2014 09:23AM

Still running. Just not logging...

Mon 16th Jun Hackney Half 10k W11 D1
10k - 48:11 - 4:48/k

Wed 18th Jun Hackney Half 7k W11 D2
7k - 35:17 - 5:02/k

Thurs 19th Jun Hackney Half 5k W11 D3
5k - 25:29 - 5:04/k

Sat 21st Jun Hackney Half 5k W11 D4
5k - 27:10 - 5:25/k

Sun 22nd Jun Hackney Half Marathon 21.1k
21.1k - 1:35:33 - 4:32/k

Woden · 07-07-2014 09:39AM

Couple of weeks to bridge until the JP Morgan 5.6k..

Tues 24th Jun JPM Bridge 6.5k W1 D1
6.5k - 39:05 - 6:00/k

Wed 25th Jun JPM Bridge 8.2k W1 D2
8.2k - 48:16 - 5:53/k

Thurs 26th Jun JPM Bridge 9k W1 D3
9k - 50:37 - 5:37/k

Fri 27th Jun JPM Bridge 10k W1 D4
10k - 59:29 - 5:56/k

Sat 28th Jun JPM Bridge 12.5k W1 D5
12.5k - 1:14:41 - 5:58/k

Sun 29th Jun JPM Bridge 67k Cycle W1 D6
67k - 2:31:12 - 26.6 kph

This was moving time. Used auto pause for the first time and also not sure if I stopped it when we stopped for coffee. 50k of this was laps of Regent Park

Woden · 07-07-2014 09:44AM

Tues 1st Jul JPM Bridge 9.15k W2 D1
9.15k - 50:40 - 5:30/k

Wed 2nd Jul JPM Bridge 10.2k W2 D2
10.2k - 55:05 - 5:24/k

Thurs 3rd Jul JPM Bridge 9k W2 D3
9k - 49:16 - 5:27/k

Fri 4th Jul JPM Bridge 6k W2 D4
6k - 32:57 - 5:25/k

Sun 6th Jul JPM Bridge 21.2k W2 D5
21.2 - 1:56:02 - 5:27/k

saucyjack · 07-07-2014 11:47AM

Woden wrote: »

Still running. Just not logging...

Good to see you're back Woden - we were worried we lost you to Tri

BTW thanks for the running routes in London tips - I took in both the three parks and Thames embankment routes early doors to avoid the traffic - it was great - just me and the cabbies out!

Woden · 08-07-2014 10:19AM

Cheers Saucy! Still ticking over aye. Have a 5.6k race on Thursday and after that i'll assess and see if I want to do DCM again this year.

Glad you enjoyed the routes in London town!

Woden · 17-07-2014 11:00AM

Mon 7th Jul JPM Bridge 10k W3 D1
10k - 51:34 - 5:09/k

Tues 9th Jul JPM Bridge 9k W3 D2
9k - 49:58 - 5:32/k

Thurs 11th Jul JP Morgan Corporate Challenge 2014
5.6k - 23:21 - 4:09/k

Fri 12th Jul Stockholm 12.25k
12.25k - 1:10:36 - 5:45/k

Weekend away in Stockholm and got this in around Sodermalm

Woden · 21-07-2014 04:00PM

Mon 14th Jul DCM 2014 10k Easy W1 D1
10k - 50:34 - 5:03/k

Tues 15th Jul DCM 2014 9.3k Easy W1 D2
9.3k - 49:20 - 5:18/k

Thurs 17th Jul DCM 2014 18k Session W1 D3
18k - 1:32:52 - 5:09/k

3k WM
3x3k @ 10m-HMP +1k rec (4:46, 4:26, 4:43 - 4:33, 4:32, 4:29 - 4:57, 4:56, 4:45)
4k CD

This was tough in heat and I didn't push very hard. Wasn't quite at HMP and then on the last interval didn't push at all. Feeling a little queasy. Was happy with the distance as was further away from home than expected.

Fri 18th Jul DCM 2014 8k Easy W1 D4
8k - 43:25 - 5:25/k

Unpleasant lunchtime run in the heat.

Mixed bag in this opening salvo. Jumping into Meno's plan with 15 weeks to go. Not actually decided to do DCM but always nice to have a plan to work on. Also ended up not doing the LSR for no particularly good reason other then deciding on sat morning to do it sun evening then on sun evening not wanting to do it. Not quite ready for the commitment it seems.

It is a step back week on the plan this week which doesn't really suit here as I'm away on holidays next week. I'll tinker a bit. Settle into perhaps with 12 weeks to go.

Woden · 13-08-2014 11:23AM

Mon 21st Jul DCM 2014 13.5k Easy W2 D1
13.5k - 1:12:03 - 5:20/k

Tues 22nd Jul DCM 2014 9k Easy W2 D2
9k - 48:19 - 5:21/k

Wed 23rd Jul DCM 2014 10k Easy W2 D3
10k - 53:41 - 5:21/k

Was meant to be a session of 10x400m at 3-5k pace but heart wasn't in it from the first interval. Too hot. Not enough motivation. Ended up just doing it as a general run

Thurs 24th Jul DCM 2014 10k Easy W2 D4
9k - 48:31 - 5:23/k

Sat 26th Jul DCM 2014 21.1k LSR W2 D5
21.1k - 1:57:22 - 5:33/k

Glad to get this run in before holidays took me over 1000 miles for the year

Thurs 31st Jul DCM 2014 5k Easy W3 D1
5k - 29:00 - 5:50/k

Threadmill run on holidays. Think it was under 29 min. Did 30 mins on bikes before the threadmill was free also.

Sat 2nd Aug DCM 2014 6.7 Easy W3 D2
6.75k - 39:08 - 5:47/k

Outdoor run in Crete from hotel into Eolunda village. Beautiful scenery if a bit hot!

Woden · 13-08-2014 11:44AM

Mon 4th Aug DCM 2014 10k Easy W4 D1
10k - 51:46 - 5:10/k

Tues 5th Aug DCM 2014 9k Easy W4 D2
9k - 48:19 - 5:21/k

Wed 6th Aug DCM 2014 18k Session W4 D3
18k - 1:34:13 - 5:13/k

Was meant to be 2x4miles at PMP. I did 6-7k around 4:55-5:00. Almost faltered on 1st faster k with no motivation but pusheh. When it came to 2nd interval though it was just 3k. Hot in the evening and I was thirsty with no water. Glad when it was over.

Thurs 7th Aug DCM 2014 8.25k Easy W4 D4
8.25k - 45:34 - 5:31/k

Sat 9th Aug DCM 2014 29k LSR W4 D5
29k - 2:52:53 - 5:57/k

Long run with friend picked him up at 4k. He had no gone over half marathon distance before. Just took it easy as it has been a while myself since I've been at this distance. Felt good to do it again. Glad I had company.

Woden · 19-08-2014 09:05AM

Mon 11th Aug DCM 2014 11.2k Easy W5 D1
11.2k - 55:28 - 4:58/k

Easy run but it was cooler and I was feeling decent. After the first 3km found the time dropping down and was ticking over around 4:45.

Tues 12th Aug DCM 2014 9k Easy W5 D2
9k - 49:50 - 5:32/k

Lunch run with a friend

Wed 13th Aug DCM 2014 16.25k Session W5 D3
16.25k - 1:25:16 - 5:15/k

Evening session. Decided to head up to Battersea park for a change and get the tube home. Session was 8 miles +/-10% marathon pace. I did it on a kilometer basis and in the end only did around 8k of it like this. Wasn't really enjoying almost stopped at 14k nearly choking on water. Had debated 18k but finished at 16.

4:55 - 4:43 - 4:57 - 4:46 - 5:00 - 4:56 - 5:15 - 4:42

Thurs 14th Aug DCM 2014 9.25k Easy W5 D4
9.25k - 51:22 - 5:33/k

Lunch run with a friend.

Fri 15th Aug DCM 2014 32.35k LSR W5 D5
32.35k - 3:08:53 - 5:50/k

LSR on the Friday after work due to a friend visiting for the weekend. Was motivated to get it done. Headed out and to Canary Wharf for the first time all around the Isle of Dogs before heading back and up towards home. Couple of water stops in a random thai restaurant and a shop for another bottle. Took a gel just after the 2nd stop. SIS cola one. Went down ok and picked up the pace a little for the last 10k or so.

Felt well ropey when I finished though and threw up the gel.

An ok week then though with the most total mileage I've done I think. Got rid of all the good work with food and drink over the weekend!

Realised I've put about 600 miles into current trainers also so time to take a look.

Woden · 20-08-2014 08:59AM

I am here early to report a good run in my general sea of negativity. Not the Monday one. That was crap. But yesterday was good!

Mon 18th Aug DCM 2014 12k Easy W6 D1
12k - 1:04:05 - 5:20/k

Run home from work. Started out fine but was feeling tired/slow by the end.

Tues 12th Aug DCM 2014 9k Session W6 D2
17k - 1:23:36 - 4:55/k

Plan had a step back week but doesn't really suit as I've only got back into it after holiday, next week suits better due to visitors and it is bank holiday weekend here. Took components from the next week session then but not the distance. Did 17k with 15k at an average of 4:48. This was up to Battersea and back and the weather was a bit cooler. 17c apparently. Nice to enjoy it again!

Woden · 28-08-2014 10:22AM

Wed 20th Aug DCM 2014 9.25k Easy W6 D3
9.25k - 50:40 - 5:28/k

Lunch time run

Thurs 21th Aug DCM 2014 9.25k Easy W6 D4
9.25k - 50:48 - 5:29/k

Lunch time run

Fri 22th Aug DCM 2014 6.5k Easy W6 D5
6.5k - 35:37 - 5:28/k

Working from home. Was just an easy lunch run to pick up some mileage and enjoy some something shorter

Sat 23rd Aug DCM 2014 29k LSR W6 D6
29k - 2:49:20 - 5:50/k

Pretty crap long run. Was heading off to Canary Wharf in search of the Thames Barrier. Missed the turn at the Greenwich foot tunnel and continued around the Isle of Dogs to the half way mark. Had joined for a pint and a half late on Fri night and this wasn't sitting too well even though I only left for the run at 10.30 on Sat morning. Was beat by the time I finished. Was screwed after the run again feeling sick for the rest of the day. Massive domino's ordered on Sat night for recuperation.

Sun 24th Aug Legs of Steel Recce c. 15k + 80k + 15k
This was a training and confidence gathering exercise for the cycling sportif in September. With the bank holiday weekend here I set off for my friends around 8.30 (c. 15k) and we planned to do the route that is covered in Sept.

Very tough going for me with the hills and tired legs from the week. Got around it in around 4:15 not including a couple of 5 min food stops. So will hope do it under 4:00 when we get to it for the 80k

Crawled back towards home then and eventually said screw it and put the bike on the overground at Camden.

Glad it was done anyway one of the climbs was 21%!

Woden · 08-09-2014 01:11PM

Tues 26th Aug DCM 2014 9.2k Easy W7 D1
9.2k - 50:26 - 5:27/k

Lunch time run

Wed 27th Aug DCM 2014 13k Session W7 D2
13k - 1:05:02 - 5:00/k

Home from work on Wednesday session with 6.5k around HMP. Almost flagged on the first k but got into rhythm. 4:42, 4:50, 4:39. 4:26, 4:31, 4:29, 2:13

Thurs 28th Aug DCM 2014 9.35k Easy W7 D3
9.35k - 51:14 - 5:29/k

Lunch time run

That was the end of my week then. It was a step back week and I had planned to get a 13miler in on the weekend even though I had visitors but my priorities changed and I headed off with them on the Saturday morning.

Woden · 08-09-2014 01:25PM

Mon 1st Sep DCM 2014 13k Easy W8 D1
13k - 1:09:01 - 5:18/k

Evening run home from work. On the longer route via Tower Bridge

Tues 2nd Sep DCM 2014 9k Easy W8 D2
9k - 46:40 - - 5:10/k

Lunch time run up to Lambeth bridge and back

Wed 3rd Sep DCM 2014 20k Easy W8 D3
20k - 1:52:33 - 5:37/k

Was meant to be a session but I was not motivated. Was happy enough to just go longish.

Thurs 4th Sep DCM 2014 9.3k Easy W8 D4
9.3k - 50:19 - 5:24/k

Lunch time run on the canal

Sat 6th Sep DCM 2014 32.2k LSR W8 D5
32.2k - 3:06:17 - 5:47/k

Was originally cycling on Sat but went for the run instead. Wanted a better time of it than the last too. Took some gels with me to try them out and some electrolyte in the water. Had a huge meal on Friday night also. Although not intentional. Anyway got out around the canals and parks around 10.30. Starting around 6:00/k and then some down to around 5:40/k

All was well up until about 2k to go when I had urgent bathroom requirements. Let's just say the last k was the fastest I put in. 5:11...

Anyway my top week from a mileage perspective and picked up another pair of my trainers Saucony Guide 7. There was about 600 miles on the old pair

Woden · 08-09-2014 01:27PM

In other news signed up at lunchtime today for the marathon! I'll take a look at flights this evening. Come over on the Sat and out on the Tuesday. I'll be raising funds this time for the work charity who as a result kindly give me the day off to run the race.

I'd like to go under 3:30. I'll look at the weeks to go factoring in the visitors, weekends away and cycling sportif and see what I can come up with for the final stretch.

Woden · 24-09-2014 09:58AM

I am well behind with this.

Mon 8th Sep DCM 2014 13k Session W9 D1
13k - 1:06:06 - 5:04/k

Cant' recall looks like I pushed a bit from 5k onwards with 8k around or under MP - 4:55, 5:04, 5:00, 4:53, 4:44, 4:44, 4:30, 4:36

Tues 9th Sep DCM 2014 10k Easy W9 D2
10k - 51:17 - 5:07/k

Lunch time run working from home

Wed 10th Sep DCM 2014 17.6k Easy W9 D3
17.6k - 1:32:16 - 5:14/k

Longish run after work. Had 18-20k in my head but settled on this. Not in the humour

Thurs 11th Sep DCM 2014 9k Easy W9 D4
9k - 50:35 - 5:36/k

Lunch time run on the canal

Fri 12th Sep DCM 2014 27.77k LSR W9 D5
27.7k - 2:44:07 - 5:55/k

Had visitors coming late on Friday for the weekend so was resolved to do something long after work on Friday. This was a bad run which had me questioning why the hell I do this. Started well motivated and was aiming for maybe 30k. Called it at 27.7k. I'd had enough and just wanted to go home.

On the up side was ok after it however on Saturday morning I came down quickly with something that included vomiting and aches and pains. Like a 24 hour bug was mostly fine by Sunday and don't think it was related to the run. Just bad timing.

Woden's C25K

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