08:46 AM Monday, July 01, 2013
CanadaDay5k, 20c, cloud, felt a bit humid, ran strong, good effort, slow time. 2nd place.
Run Duration = 23:10, Run Length = 5.0 Kms or 3.1 Miles
Average Run Pace = 04:35 per Km or 07:23 per Mile, Age grade = 74.4 %
Average Run WHR = 86.7 %, Max Run WHR = 93.7 %
Average Run Cadence = 87.2, Average stride length = 1.2 m
Lap Duration Kms Miles Per Km Per Mile AWHR MWHR Cadence Slength(m)
01 04:30 1.0 0.6 04:30 07:14 73.9% 82.4% 89.0 1.25
02 04:34 1.0 0.6 04:34 07:21 85.2% 88.7% 88.0 1.24
03 04:38 1.0 0.6 04:38 07:28 90.1% 94.4% 87.0 1.24
04 04:36 1.0 0.6 04:36 07:25 91.5% 92.3% 86.0 1.26
05 04:40 1.0 0.6 04:40 07:30 92.3% 93.0% 86.0 1.24
06 00:10 0.0 0.0 04:14 06:48 93.7% 93.7% 87.0 1.36
...and a couple of pics
The lower chart is the course I ran but colour coded to show what HR zone I was in. As you can see I was in the red zone for over 50% of the course so pleased with the effort I put in.
No more races for a while, I want to concentrate on mileage and speed work.
Mick - a very good time, and a very good age grading.
Not sure about fitness. However, I do seem to have lost a few pounds recently, - not many, but maybe enough to make me run a few seconds per mile faster! Legs have been aching today.
A dog running in front of a peleton, - that would indeed have been carnage, doesn't bear thinking about.
Impey - the fall might have given you a bit of an adrenaline boost, - though as it was a race, you probably already had all the adrenaline you needed.
Great that she's positive. Give her my love. That treatment probably won't be much fun, - though I understand that chemo nowadays has less severe side effects than used to be the case.
Encouraging news about Chouette.MickNot a bad run at all. Useful age grading as well. You made good use of the competition!ColumbaThere's a table to show speed gained over 10k per lb of weight lost. Someone may have it. The gain is very substantial.ImpeyI haven't yet finished with running but if it came to a choice I would keep gardening.I'm taking a running sabbatical.JJ
Just to prove I haven't yet finished with running I'm about to trawl the internet for some new trail shoes.JJ
6.19 miles done with the running club; part on road, part off road including lots of hills and up to a triangulation point. For once, I was not right at the back for the whole time (though was, for most of it).
Off to London tomorrow; may not be posting while there.
I just lost a long post! Just when I want to go out for a run.
JJ - those shoes might be just what you need to get you out the door
Mick - great report - tough race with all that competition but you rose to the occassion - good work.
I don't know what my best age-grade is. Do you mean for Cornwall Park run or just in general.
Graham - nice time for your multi terrain course - you must be annoyed with the 2nd over 60 placing when you were clearly 1st!
Ceal - nice for you to meet up with Graham and his wife - sounded lovely.
Didn't run yesterday - went to lunch with our son instead.
I'll finish now so I don't lose this too!
You don't want to know about this
6.04M; 1:21:58.9; 13:35/M; 14°C
or rather, I don't want to tell you about it. I just lost the plot completely, or was it just the legs? It was really hard going and just to add insult to injury a young slip of a girl ran past me on the other side of the road making it look so easy as she disappeared towards the rising sun. She didn't though because it wasn't,but if it had been she would've. Oh shut up, Alan.
Very quiet around here.
NZC,I was wondering about in general.
aws,I have, long ago, reached the point where I just enjoy the sight of them passing rather than the thought of 'can I catch them', far too depressing.
A nice couple of days of easy running, 10k each day.The first day was recovery pace the second was easy with a pick up at the end. They were both on the same course so it is interesting to see the different HR zones as I progressed the course.The first one is recovery and the second the easy with a pickup at the end.
Hi ceal,You were not there when I started typing.
I have a physio session tomorrow, really just a chat as I want to find out why my calf muscles are getting so tight and making my heels sore. I am not really injured just still troubled with sore heels.
A bit slow on here!Went to see new granddaughter today plus two dog walks and some gardening.Murray made hard work of his victory.JJ
Not seen much tennis so was worried I'd put the marker on Murray, certainly took us to the edge.
I tried my threshold run tonight round an undulating local route, which I'd last run as an easy run on Sunday. Easy 1st mile followed by 4 at threshold and then warm down mile'ish. Threshold miles at about 148 hr compared to ave 140 for easy runs, threshold miles averaged 8.33 so happy with those.
Good Morning,We have a heat advisory today so I am in for a warm one. I was planning a speed session but I think that is not such a good idea.
ceal,You are obviously enjoying your walks, maybe a little more time to see what is around you rather than concentrating on your running.
I was just checking the formal results from the weekends race and noticed that I had been well beaten by both a lady in her 60s and a man in his 70s. I clearly have work to do.Another pic for my collection but this time my feet are off the ground.
so that will be me then - the winner takes it all
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