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Training Log Archive: Badger

In the 7 days ending Oct 2:

activity # timemileskm+m
  Trail running5 7:24:18 58.19(7:38) 93.65(4:45) 633
  Road running1 1:19:00 10.54(7:30) 16.96(4:39) 153
  Total6 8:43:18 68.73(7:37) 110.61(4:44) 786

» now

Sunday Oct 2 #

9 AM

Trail running 2:40:02 [3] 34.78 km (4:36 / km) +305m 4:25 / km
ahr:162 max:183

Richmond Park - 3 laps of 11.6 km each in 55:39 (4:48/km pace), 53:14 (4:36/km pace) and 51:08 (4:24/km pace).

Great last really long run before Abingdon, 3 weeks out. Did each lap about 6 seconds per km faster than I'd originally planned, but it all felt really good throughout, the pace felt very comfortable even on the relatively fast 3rd lap and the distance felt fine - I feel I could have happily carried on to marathon distance reasonably easily. Ended up nearly 3 minutes quicker than the same run I did 3 weeks before Manchester in March, and it felt much easier (although to be fair I did that run only a few days after a nasty stomach bug), but this was a good confidence booster.

Generally I think my fitness is broadly on a par with where I was 6 months ago for Manchester. The tempo runs haven't been going quite so well which is disappointing and a bit of a cause for concern that the speed endurance isn't quite there, but all the long runs have been great and everything else has been going pretty well - and I don't feel quite as fatigued generally as last time. Abingdon isn't really my main upcoming target - that's the London Marathon next April - and I see this as more of a stepping stone to an attempt at a decent improvement there, and a way of motivating myself to keep up the high mileage throughout the year, so that I'll have a really good consistent base to build from when I start London training in December.

Still, I hope that another sub-3 is on the cards in Abingdon - not quite sure if I'll beat the 2:57 PB, but I'll probably aim to set off at that pace (so 88:30 half way), so quicker than the 90-min first half in Manchester, and then try to maintain the pace in the second half and see what happens as a bit of an experiment. The 3-week taper starts now.

Saturday Oct 1 #

11 AM

Trail running 59:18 [1] 11.33 km (5:14 / km) +117m 4:59 / km
ahr:128 max:157

Esher Commons

Friday Sep 30 #

12 PM

Trail running 1:02:19 [2] 13.05 km (4:47 / km) +87m 4:37 / km
ahr:142 max:176

Hyde Park

Thursday Sep 29 #

5 PM

Trail running 1:50:19 [3] 24.25 km (4:33 / km) +46m 4:30 / km
ahr:165 max:180

Bushy Park / Hampton Court Park / Thames path.

Wednesday Sep 28 #

12 PM

Road running warm up/down 31:23 [1] 6.2 km (5:04 / km) +55m 4:51 / km
ahr:144 max:173

Road running intervals 17:11 [5] 4.8 km (3:35 / km) +42m 3:26 / km
ahr:152 max:170

Hyde Park. Intervals (4 x 1.2 km, off 3:00 recovery) - splits 4:20, 4:14, 4:23, 4:14 (average split 4:18, average pace 3:35/km).

Pretty good session - longer intervals than recently which felt tough. The returns felt easier than the way out (as shown by the splits) - looks like there's a net 10m height gain on the 1st/3rd ones, which I definitely feel! (I'm really not used to any slopes these days...)

Road running warm up/down 30:26 [1] 5.96 km (5:06 / km) +55m 4:53 / km
ahr:156 max:173

Tuesday Sep 27 #

12 PM

Trail running 52:20 [1] 10.26 km (5:06 / km) +78m 4:55 / km
ahr:134 max:161

Regent's Park

Monday Sep 26 #

(rest day)

Definitely time for a rest day!

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