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Rich's Running Blog richardsimkiss's Training Blog

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Mile-O-Meter
Week Type Total Miles

This WeekRunning40.66
 Cycling0
 Swimming0

Last WeekRunning54.7
 Cycling0
 Swimming0

22 Feb - 28 FebRunning71
 Cycling0
 Swimming0

15 Feb - 21 FebRunning50.06 *
 Cycling0
 Swimming0

08 Feb - 14 FebRunning56.22 *
 Cycling0
 Swimming0

01 Feb - 07 FebRunning85.74
 Cycling0
 Swimming0

25 Jan - 31 JanRunning68.14
 Cycling0
 Swimming0

18 Jan - 24 JanRunning50.66 *
 Cycling0
 Swimming0

* Approximately

Additional Information
Biography:
Started running to get in shape, now I want to see how far I progress! More about me on my website.
Location:
Warwickshire
Interests:
Sports, Cars, Technology (inc. Computers & Gadgets/Gizmos etc), Food, Drink & Sleep.
5k Personal Best:
0:23:27
10k Personal Best:
0:34:33
10 Mile Personal Best:
0:58:44 (unofficial - 10mile marker on Half Marathon Course)
Half Marathon Personal Best:
1:16:37
Marathon Personal Best:
2:52:38
Sex:
Male

Archive
March 2010 (15 entries)

February 2010 (38 entries)

January 2010 (41 entries)

December 2009 (39 entries)

November 2009 (30 entries)

October 2009 (39 entries)

September 2009 (43 entries)

August 2009 (46 entries)

July 2009 (38 entries)

June 2009 (30 entries)

May 2009 (32 entries)

April 2009 (30 entries)

March 2009 (31 entries)

February 2009 (28 entries)

January 2009 (31 entries)

December 2008 (28 entries)

November 2008 (33 entries)

October 2008 (35 entries)

September 2008 (30 entries)

August 2008 (31 entries)

July 2008 (32 entries)

June 2008 (31 entries)

May 2008 (33 entries)

April 2008 (31 entries)

March 2008 (37 entries)

February 2008 (18 entries)

January 2008 (11 entries)
  
Blog Entries For March 2010

Training Session Thursday 11th March 2010, 17:24
How I Felt OK Weather Fair
Type Of Session Running - Regular Run Route Asics 1150
Surface Road Duration 43m 32s
Distance 6.39 Miles
6:49/mi, 131bpm

Training Session Thursday 11th March 2010, 05:25
How I Felt Tired Weather Freezing
Type Of Session Running - Recovery Run Route Asics GT2150
Surface Road Duration 43m 11s
Distance 5.59 Miles
Very tired... very slow.
7:44/mi, 129bpm

Training Session Wednesday 10th March 2010, 17:27
How I Felt OK Weather Fair
Type Of Session Running - Speed Work Route
Surface Mixed Duration 1h 12m 51s
Distance 11.3 Miles
6:27/mi, 146bpm

Session Target:
2mi Easy,
3x (1mi @ 5:17/mi, 4min Easy)
3x (1km in 3:17 [=5:17/mi], 2min Easy)
2mi Easy

Session Outcome:
2.04mi Warmup @ 6:54/mi

1mi @ 5:14/mi, 150bpm
4:00 Rest (800m Easy)
1mi @ 5:15/mi, 164bpm
3:57 Rest (800m Easy)
1mi @ 5:12/mi, 164bpm
4:02 Rest (800m Easy)
1km in 3:16, 162bpm
1:54 Rest (400m Easy)
1km in 3:17, 162bpm
1:53 Rest (400m Easy)
1km in 3:17, 164bpm
1:05 Rest (200m Easy)

2.01mi Cool Down @ 8:09/mi

Happy with session, though legs felt very tired at end of 3rd 1mi rep - felt really low on energy afterwards, even felt a bit faint in the shower

Training Session Wednesday 10th March 2010, 05:25
How I Felt Tired Weather Fair
Type Of Session Running - Slow Run Route Asics GT2150
Surface Road Duration 41m 08s
Distance 5.5 Miles
7:28/mi, 123bpm - Tired... zzzzzzzzzzzzzzzzzzzzz.....

Training Session Tuesday 9th March 2010, 17:45
How I Felt OK Weather Fair
Type Of Session Running - Regular Run Route Asics 1150
Surface Road Duration 43m 02s
Distance 6.37 Miles
Easy run with some fast pace sections chucked in (typically 300m-800m, around 5:15/mi, but as fast as 4:30/mi)

6:45/mi, 138bpm.

Training Session Tuesday 9th March 2010, 05:25
How I Felt OK Weather Fair
Type Of Session Running - Slow Run Route Mizuno Wave Inspire 5
Surface Road Duration 41m 50s
Distance 5.51 Miles
7:36/mi, 141bpm. Shock to the system waking up so early again (not ran in the morning's for nearly 2 weeks now!). Struggled with an upset stomach for the last 2mi

Monday 8th March 2010
This was a rest day

Race Sunday 7th March 2010, 09:35
How I Felt Good Weather Cold
Surface Road Duration 21m 49s
Distance 4 Miles
Club Race
4.02mi @ 5:26/mi, 170bpm - New course record!

First half was uphill, second half downhill. Felt I was struggling in the first half but once we reached halfway I was flying on the downs!

Splits:
5:33, 5:40, 5:23, 5:09.

Really happy considering yesterdays run as well - gawd I'm gonna be sore tomorrow

Training Session Sunday 7th March 2010, 09:20
How I Felt Heavy Legged Weather Fair
Type Of Session Running - Easy Run Route Saucony Fastwitch 3 (White)
Surface Road Duration 15m 24s
Distance 2 Miles
1mi Warm-up
1mi Cool Down

Training Session Saturday 6th March 2010, 10:06
How I Felt Flying Weather Fair
Type Of Session Running - Long Run Route Asics GT2150
Surface Road Duration 2h 12m 28s
Distance 21.18 Miles
Session Target:
2mi Easy, 18mi @ 6:03/mi, 1mi Easy.

Session Outcome:
2.12mi @ 7:27/mi, 133bpm
18mi @ 6:02/mi, 155bpm
0.99mi @ 7:41/mi, 141bpm

Awesome run - was everything I wanted and more - upper legs were tired from running across fields the day before and tempo run thurs night, but I managed to meet (and beat!) target pace, including stopping for a pee!
Legs were obviously tired towards the end but generally pace felt easy. Struggled a bit in the middle as there was about 2mi of steady climbing that was very draining, but once that passed I felt a lot better.

Feeling confident that 2:40 is now a possibility at London.

Training Session Friday 5th March 2010, 14:35
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Regular Run Route New Balance 840
Surface Cross Country Duration 1h 11m 40s
Distance 9.6 Miles
Nice run across the fields including some new sections - great fun
7:28/mi, 143bpm

Training Session Thursday 4th March 2010, 19:07
How I Felt OK Weather Fair
Type Of Session Running - Regular Run Route
Surface Road Duration 49m 07s
Distance 7.93 Miles
6:12/mi, 161bpm
Another tester on the leg - was supposed to be steady run but ran at the club with a few others who pushed the pace a bit - started to feel pretty good @ 10k so pushed on a bit more.

Training Session Wednesday 3rd March 2010, 17:27
How I Felt OK Weather Fair
Type Of Session Running - Regular Run Route Asics GT2150
Surface Road Duration 42m 24s
Distance 6.37 Miles
6:40, 140bpm

Legs felt a bit better this morning so tried my luck with a 10k... nice and steady, left leg flared up around 3mi, but didn't get too bad.

Training Session Tuesday 2nd March 2010, 17:32
How I Felt Injured Weather Fair
Type Of Session Running - Slow Run Route Asics GT2150
Surface Road Duration 25m 39s
Distance 3.62 Miles
7:05/mi, 122bpm

Easy jog up the road to test the calf/achilles. Right hand leg seems to have settled a bit, right leg has flared up a bit.

Monday 1st March 2010
This was a rest day


 

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