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Training Log Archive: DonP

In the 7 days ending May 6:

activity # timemileskm+m
  Running7 4:52:05 39.3(7:26) 63.25(4:37)
  Road Bike2 2:23:00 30.0(4:46) 48.28(2:58)
  Total9 7:15:05 69.3(6:17) 111.53(3:54)

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Sunday May 6 #

10 AM

Running warm up/down 20:00 [3] 2.3 mi (8:42 / mi)
shoes: Saucony Fastwitch SS18

Warm up before Birmingham 10k, trying to stay in the shade!

Running race 38:37 [5] 6.2 mi (6:14 / mi)
shoes: Saucony Fastwitch SS18

Birmingham 10k - my first time running for Scotland on the roads, albeit for the Celtic Nations Masters Team vs England.

If I'm being honest I hadn't been feeling 100% during the week and didn't feel great during my warm-up, but knew what to do - don't start too fast and get up to optimum speed and hang in there. It was also very hot, 23C!!

Started at a good pace and let the others tear off. After 1km I had established my pace for the day (which was a bit slower and more laboured than I'd have liked) and settled in with a Welsh M50 runner who was running at the same pace as me. After 3km we started passing other runners from the various home countries, including a few Scots who were toiling in the heat and as a result of starting too fast.

I knew the last 1km was brutal so had planned to ease off between 8 1/2kms and 9kms to prepare myself, but the Welsh runner suddenly fell behind and an English M60 started coming back to me so I started working hard all the way to the finish up the hills over the last 1km. The English runner saw me coming and pulled away a bit over the last 200m but I stayed in front of the Welsh runner who came back at me a bit.

My time was slow due to the heat and the hills over the last 1km and me not quite feeling 100%, but really pleased to finish 4th M60 and 1st Scottish / Celtic Nations M60 runner. I was 1min behind the winning English M60 runner. I spoke to a few others and they were all about 1min slower than usual so I'm reasonably happy, but I could have won the M60 race if I'd felt as good as I did the week before at the Houston 10k.

Very nervous before the race, but great to run in a big city race like this at a good level, and very pleased I didn't let the team down.

Typical - I have a hard week's training and feel great at the Houston 10k, then taper down for the Birmingham 10k and don't run as well.

Running warm up/down 5:00 [3] 0.6 mi (8:20 / mi)
shoes: Saucony Fastwitch SS18

Token cool down jog.

Saturday May 5 #

9 AM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Kalengi Kiprun SD

Warm up before Hanley Parkrun.

Running race 19:28 [5] 3.1 mi (6:17 / mi)
shoes: Kalengi Kiprun SD

Broke up our trip to Birmingham with a stop off in Stoke on Trent, so did the Hanley Parkrun so Mrs P could take another step towards her green 250 T shirt.
Ran at a reasonable pace without pushing too hard. Hanley Park certainly isn't flat - it's on a slope and you do 2 1/2 laps of the park so there's a lot of climbing in it. Nice park though and enjoyed the run.

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Kalengi Kiprun SD

Easy jog cool down.

Friday May 4 #

11 AM

Running 33:00 [3] 4.0 mi (8:15 / mi)
shoes: Salamon Shigarri

Off work so headed out from the house on the trails in the woods round the Oilfields and Craigends. Legs a bit heavier than I would have liked! Still cold and windy.

Thursday May 3 #

4 PM

Road Bike 1:13:00 [3] 15.0 mi (4:52 / mi)

Cycle home from work. Cold, wet and the usual headwind from Old Kilpatrick home.
7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Kalengi Kiprun SD

Warm up before intervals.

Running intervals 10:00 [5] 1.6 mi (6:15 / mi)
shoes: Kalengi Kiprun SD

Short track session at Linwood track. Did 5 x 300m (100m easy jog recovery in 1 minute). Cold, wet and windy.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Kalengi Kiprun SD

Cool down run round the nearby streets. Linwood Moss closed off again by the Police.

Wednesday May 2 #

6 PM

Running tempo 36:00 [4] 5.0 mi (7:12 / mi)
shoes: Saucony Fastwitch SS18

Tempo run from the house through Ardgryffe, past the church and along to the end of Chapel Road and back to try out my new road racing shoes. Breathing not great but moving okay.

Tuesday May 1 #

6 PM

Running 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Salamon Shigarri

Easy run from the house on the trails in the woods round the Oilfields and Craigends.

Monday Apr 30 #

7 AM

Road Bike 1:10:00 [3] 15.0 mi (4:40 / mi)

Cycle to work. Cold!
7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Warm up before intervals with the athletic club.

Running intervals 39:00 [4] 5.5 mi (7:05 / mi)
shoes: Mizuno Wave Connect 3

Intervals with the athletic club on the trails on Linwood Moss. Session was 1min (30secs) + (3 x ((3mins (90secs) + 6mins (2mins)) + 1min.
My legs were shot so I only did the first 3 reps and even then I wasn't moving very fast. I then stayed at the back of the pack with the slowest runner who was having a bad day.

Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Cool down.

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