09:24 AM Thursday, June 20, 2013
CPTrack10.5k, 18c, sun, 4x(400 + 800) w 90s passive, felt strong. Screwed up garmin on 1st 800.
Run tagged as MixedIntervals
Total Run Duration = 63:09, Run Length = 10.5 Kms or 6.5 Miles
Selected Lap Detail
Lap Duration Kms Miles Per Km Per Mile AWHR MWHR Cad Slength(m)
04 01:43 0.40 0.25 04:16 06:52 69.2% 80.4% 96.0 1.22
07 01:42 0.41 0.25 04:08 06:40 73.4% 85.3% 95.0 1.27
09 03:33 0.83 0.51 04:18 06:55 79.7% 88.1% 92.0 1.26
11 01:42 0.41 0.25 04:11 06:45 76.9% 89.5% 94.0 1.27
13 03:37 0.83 0.52 04:21 07:01 81.1% 90.2% 91.0 1.26
15 01:45 0.41 0.25 04:19 06:57 76.2% 88.8% 94.0 1.23
17 03:39 0.82 0.51 04:26 07:08 82.5% 90.9% 91.0 1.24
Totals and averages for selected Laps
Lap Duration Kms Miles Per Km Per Mile AWHR MWHR Cad Slength(m)
07 17:44 04.1 02.6 04:18 06:56 78.3% 90.9% 92.7 1.25
Mick, that's quite a coincidence as that's exactly the same session I did yesterday, except I had 60 seconds rest after the 400s and 120 seconds after the 800s. Even the weather was very similar!
ceal,I agree that a high cadence helps prevent over striding but your speed is a product of cadence and stridelength. If your goal is speed then you will not gain anything by increasing your cadence at the cost of your stridelength. My goal, obviously, is to maintain a high cadence while keeping my stridelength up, no small mincy steps.However I think my stridelength is too short, that is I have gone too far the other way.
My running friend who is much shorter than me also wears a footpod. When he is running fast, his stridelength is longer than mine. I have to be at least 6 inches taller than he is.
Tony is the same height as me and a similar build, it would be interesting to know what his cadence and stridelength is when he is at pace.
Now Graham who I think is a bit shorter seems to have a very long stride !!
Graham,I bet yours were a lot faster !!!
Good session from Mick.
I had a 5 mile run yesterday evening, the humidity was horrendous. Interesting for the same HR I had to 10secs a mile slower than last week.
Today should have been a running day but having spread 3.5 cu m of soil in the back garden the body really wasn't willing. Liz's new flower bed is looking good with the new soil. We are just trying to decide on turf or artificial grass for the small non flower part of the garden.
Mick, I'm 6 ft 4 ins, or very nearly. No idea what my stridelength is though. I could count next time I do a lap on the track?
7.14M; 1:30:36.8; 12:42/M; 1 - 12:47.0 - 1.00 - 12:47 2 - 12:43.7 - 1.00 - 12:44 3 - 12:48.9 - 1.00 - 12:49 4 - 12:54.4 - 1.00 - 12:54 5 - 12:46.8 - 1.00 - 12:47 6 - 12:48.0 - 1.00 - 12:48 7 - 12:26.1 - 1.00 - 12:26 8 - 1:22.0 - 0.14 - 9:57 15°C
Sorry about that, but as it's the longest and fastest run I've done since I had the fall I thought it was worth posting the whole shebang.
The nights will start drawing in now.
aws,Seriously consistant pacing, well done, maybe you need to fall more often.
Graham,Wow I didn't realise you were that tall.Assuming you hold a 90 strides per min cadence on a 400m track at 1:30 per, you would have a stride length of 1.48m. Higher cadence would mean shorter stride length, but it would be interesting to see what it is for someone as tall as you.As we age the longer stride length gets more difficult so a way to compensate is to get the feet moving faster but I find that hard to maintain over longer distances.
MT,I find high humidity really kicks up my HR for a given pace so I am not surprise to see you suffering the same way.Moving soil is very hard work, at least I have my tractor to move it around the garden even if I have to shovel it.
Easy 5k recovery planned for today, but it is a beautiful day so maybe I will be tempted by the river trail, despite its healthy population of water snakes.
Hmmm..do you think I've been the victim of low-level ageism? At the gym this morning the receptionist was giving me the door security code. It was 5678. She said "It's five,six,seven,eight, or fiftysix, seventyeight, whichever's the easiest for you to remember". Now, would she have said it that way to a young person? Probably not. I wasn't in the least bit put out, but it did make me think.
I don't think that was ageism. People just do remember things differently. I remember discussing with my mother how we remembered our PINs. She remembered hers as a visual pattern on the keypad. I remember mine like a little graph.
Ceal - your garden is definitely more advanced than mine, not that that surprises me. No roses as yet, though I notice that some of the tight green rosebuds now have a bit of colour showing, so won't be long. Mine have aphids too, but I expect the ladybirds will be along soon.
Aws - I like the three sunflowers, but I liked the two better. The three, overlapping slightly as they do, reminded me of a children's toy, I think it was called a kiddicog, - you positioned the cogs ad lib, and one of them had a handle so you could turn it and cause all the other cogs to turn, provided you'd placed them in contact with one another.
Congratulations on 7 miles and all beginning with 12!
I don't remember being particularly tired yesterday for swimming, but I slept badly last night (shortest night?) and it showed in today's run. I was going to include the long steep hill up to the golf course, but couldn't even make it up the first part without dropping to a walk. Jogged back down to the bottom to give it another go, but still couldn't make it. So I ran home in disgust.
It was midday and pretty warm, so what with that and the fatigue I have plenty of excuses.
Columba, yes, probably just me being oversensitive. I've been like that since a youngster offered me her seat on a bus last year .
Hey you guys it's morning already! You can't still be in bed. Not all of you.
My foxgloves aren't flowering yet either! - But lots of bees and smaller pollinators around in various other flowers.
When in London I have occasionally been offered a seat on the tube, and am quite happy with this. If it's a short distance I decline politely, explaining that I'm only going one stop (or whatever). But I can see that a man being offered a seat by a woman might find that a bit mortifying! - Full marks to people for being polite and considerate, though. I have also had people offer to help with my case when I've been carrying it up or down steps, and that I am really grateful for.
No one gives up their seat here even when a woman is heavily pregnant. Seats and parking places are reserved for seniors outside some chemists but that is about it. I always park my bonnie in those spots.
On my last trip to the UK I was on the bus back from Henely with my sister when a teenager offered me his seat, I was shocked.
Home12.6k, 19c, rain, progressive, felt good.
Run Duration = 69:23, Run Length = 12.6 Kms or 7.8 Miles
Average Run Pace = 05:30 per Km or 08:51 per Mile, Age grade = 65.4 %
Average Run WHR = 68.0 %, Max Run WHR = 88.8 %
Average Run Cadence = 85.4, Average stride length = 1.1 m
Lap Duration Kms Miles Per Km Per Mile AWHR MWHR Cadence Slength(m)
01 06:19 1.0 0.6 06:19 10:10 48.3% 58.0% 84.0 0.94
02 05:41 1.0 0.6 05:41 09:10 57.3% 62.9% 86.0 1.02
03 05:41 1.0 0.6 05:41 09:10 60.8% 62.9% 85.0 1.03
04 05:33 1.0 0.6 05:33 08:56 64.3% 67.1% 85.0 1.06
05 05:32 1.0 0.6 05:32 08:54 66.4% 69.2% 84.0 1.07
06 05:38 1.0 0.6 05:38 09:05 68.5% 72.0% 85.0 1.04
07 05:35 1.0 0.6 05:35 08:59 68.5% 72.0% 85.0 1.05
08 05:32 1.0 0.6 05:32 08:54 70.6% 74.1% 85.0 1.06
09 05:29 1.0 0.6 05:29 08:50 69.9% 74.1% 85.0 1.07
10 05:23 1.0 0.6 05:23 08:39 72.0% 74.8% 85.0 &nb
10 05:23 1.0 0.6 05:23 08:39 72.0% 74.8% 85.0 1.09
11 05:03 1.0 0.6 05:03 08:08 77.6% 79.7% 87.0 1.14
12 04:58 1.0 0.6 04:58 08:01 81.1% 84.6% 87.0 1.15
13 02:52 0.6 0.4 04:43 07:36 86.0% 88.8% 88.0 1.20
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