Training Log Archive: KingTimIn the 7 days ending Apr 1, 2012:
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Sunday Apr 1, 2012 #
9 AM
Run - Road warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov-8 Road-X 255
Warm up jog for the Bournemouth Bay 10k. Little jog westwards along the prom and up the West Cliff Zig Zag to get the heart pumping. Far too many people about to make it a proper warm-up though.
And then while in the start lane the start was delayed by 7 minutes so quickly cooled back down in the 3 degrees in the shade of the pier.
And then while in the start lane the start was delayed by 7 minutes so quickly cooled back down in the 3 degrees in the shade of the pier.
Run - Road race (Bournemouth Bay 10k) 35:40 [5] 10.0 km (3:34 / km) +47m 3:29 / km
shoes: Inov-8 Road-X 255
A beautiful sunny day, but chuffing cold standing around in a vest in the shade at the start.
Set off nice and fast in the leading pack, with one guy rapidly making his way over the horizon, a league above the rest of us.
After the punters dropped off the front in the first km or so, I settled into 4th/5th alongside another guy, with 2&3 about 100m ahead. A bit of a headwind that picked up over the first 5km seemed to slow the 2 in front of us and we caught them up at about 4km. I took the lead of this pack just before the steep climb up the zigzags and held 2nd place up the climb and for the next 3km along the cliff top back towards Bomo.
Stitch set in just before the drop back down to Boscombe Pier and my pace dropped, putting me back into 4th place. I fought to keep up with them but they slowly got away. With the wind behind me I was sustaining 3:30/km on the final few km back on the prom, but it wasn't enough to win any places back. Finished in a comfortable 4th place, bang on my pb time.
A great race, lovely day, and stunning route. Very happy with my run matching my pb - with the zigzag cliff climb I wasn't anticipating this to be a pb course.
Well done to Laura for getting a new pb by 11sec after no running for over 2 weeks with a sinusitis virus.
Didn't do a very good job of spotting the km markers along the route so missed a load of splits:
1-3km : 3:35/km
4km : 3:36
5-8km : 3:38/km
9km : 3:29
10km : 3:26
Set off nice and fast in the leading pack, with one guy rapidly making his way over the horizon, a league above the rest of us.
After the punters dropped off the front in the first km or so, I settled into 4th/5th alongside another guy, with 2&3 about 100m ahead. A bit of a headwind that picked up over the first 5km seemed to slow the 2 in front of us and we caught them up at about 4km. I took the lead of this pack just before the steep climb up the zigzags and held 2nd place up the climb and for the next 3km along the cliff top back towards Bomo.
Stitch set in just before the drop back down to Boscombe Pier and my pace dropped, putting me back into 4th place. I fought to keep up with them but they slowly got away. With the wind behind me I was sustaining 3:30/km on the final few km back on the prom, but it wasn't enough to win any places back. Finished in a comfortable 4th place, bang on my pb time.
A great race, lovely day, and stunning route. Very happy with my run matching my pb - with the zigzag cliff climb I wasn't anticipating this to be a pb course.
Well done to Laura for getting a new pb by 11sec after no running for over 2 weeks with a sinusitis virus.
Didn't do a very good job of spotting the km markers along the route so missed a load of splits:
1-3km : 3:35/km
4km : 3:36
5-8km : 3:38/km
9km : 3:29
10km : 3:26
Friday Mar 30, 2012 #
4 PM
Run - Road ('Barefoot' running 1) 43:00 [3] 9.4 km (4:34 / km)
shoes: inov-8 Road-X lite 155
A tour of the local running shops and Chateau Forrst delivering fliers for the BOK Nav Racing Urban Series. Summer must be here - there was an overwhelming odour of BBQs throughout suburbia.
Tuesday Mar 27, 2012 #
7 PM
Run - Road warm up/down (GWR coaching) 43:00 [2] 5.65 km (7:37 / km)
shoes: Inov-8 Road-X 255
The usual jog up to Glenavon Park, drills, strides, and the jog back.
Run - Road intervals (GWR coaching) 24:08 [4] 7.32 km (3:18 / km)
shoes: Inov-8 Road-X 255
12*610m with 1:15-1:20 rests.
Wasn't really feeling it this evening, but managed to maintain a good consistent pace.
Time Pace
01:58 03:14
02:00 03:18
02:01 03:19
01:59 03:19
02:01 03:18
02:01 03:22
01:58 03:14
02:03 03:21
02:02 03:21
02:01 03:18
02:01 03:18
01:58 03:17
I dare say Keith is beginning to enjoy this running lark.
Wasn't really feeling it this evening, but managed to maintain a good consistent pace.
Time Pace
01:58 03:14
02:00 03:18
02:01 03:19
01:59 03:19
02:01 03:18
02:01 03:22
01:58 03:14
02:03 03:21
02:02 03:21
02:01 03:18
02:01 03:18
01:58 03:17
I dare say Keith is beginning to enjoy this running lark.