aws


Latest posts by aws

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Over 60s training.

Posted: 18/08/2014 at 07:22

Good morning

0454 12°C
5.08M; 1:14:12.0; 14:36/M;
1 14:11.9 1.00 14:12 143 152
2 14:38.6 1.00 14:39 135 143
3 14:52.8 1.00 14:53 131 137
4 14:47.4 1.00 14:47 124 137
5 14:35.2 1.00 14:35 118 132
6 01:06.7 0.08 13:46 116 120
HR av129 max152

Not rw, run only, to see if I still can. Clearly I can't, I could walk nearly that fast. Well I used to be able to, haven't tried recently.

Over 60s training.

Posted: 15/08/2014 at 07:36

G'mornin'

0449 12°C
7.19M; 1:42:27.0; 14:15/M;
1 14:00.8 1.00 14:01 145 154
2 14:24.0 1.00 14:24 141 154
3 14:38.4 1.00 14:38 139 145
4 14:04.5 1.00 14:04 138 147
5 14:17.2 1.00 14:17 135 152
6 14:19.2 1.00 14:19 130 139
7 14:22.7 1.00 14:23 128 146
8 02:19.6 0.19 12:23 132 138
HR av136 max154

Ignominious.

al

Over 60s training.

Posted: 13/08/2014 at 09:18

What I meant to say about today's run was that it was rw according to my new pattern of walk of 40sec followed by fast run of about 30sec easy run building to brisk to complete the 4min cycle. That is it was for the first 3½miles but then my left hamstring felt as though it was beginning to pull so I cut out the fast bit and changed over to the walk followed by an easy to brisk run and that seemed to do the trick. The hamstring still feels a bit uncomfortable just moving about so I won't be trying to emulate Jo Pavey for a while.

al

Over 60s training.

Posted: 13/08/2014 at 07:23

Goood morning (sorry, I got carried away)

0454 12°C
6.05M; 1:21:16.0; 13:26/M;
1 13:19.1 1.00 13:19 151 162
2 13:40.1 1.00 13:40 151 162
3 13:27.1 1.00 13:27 149 194(!)
4 13:13.4 1.00 13:13 145 160
5 13:56.1 1.00 13:56 140 198(!)
6 13:07.5 1.00 13:07 138 149
7 00:32.0 0.05 10:45 148 151
HR av145 max198(!)

Uneventful and unspectacular 6miles apart from the quirky HR readings. Comment ça va? 

TS - What are you up to? Posting before 0700 indeed!

Yeah! JO PAVEY bravo!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

al

 

Over 60s training.

Posted: 11/08/2014 at 07:27

Morning all

0505 13°C
5.09M; 1:07:50.0; 13:19/M;
1 13:17.1 1.00 13:17 150 163
2 13:38.7 1.00 13:39 152 163
3 13:41.5 1.00 13:41 148 162
4 12:55.9 1.00 12:56 148 162
5 13:06.1 1.00 13:06 148 163
6 01:10.5 0.09 12:41 144 145
HR av149 max163

rw getting better.

Pattern: easy run 4min; *walk 40sec; fast run (near sprint) 20sec+; drop gradually to easy pace 1:45 ;build to brisk pace 15sec ; brisk pace 1min; repeat from * to end. Seems to be working, I'm surprised at miles 2 and 3 but HR is steady.

al

Over 60s training.

Posted: 08/08/2014 at 08:14

http://www.alanshelley.co.uk/a3001.jpg

 Beachy Head Sunset

Over 60s training.

Posted: 08/08/2014 at 08:13

Oh well, it worked. I wonder if this will...

Over 60s training.

Posted: 08/08/2014 at 08:12

Morning...

This is the third time of typing this post. Twice now I've nearly finished it and the window has suddenly switched to a different website losing everything I'd done. I can't tell whether it's the RW site that's flakey or whether it's my computer at fault, but I'll give it another try. If you don't get a post from me today I guess you won't even know why.

0512 17°C
5.10M; 1:08:59.0; 13:31/M;
1 13:36.2 1.00 13:36 145 156
2 13:34.8 1.00 13:35 150 156
3 14:05.7 1.00 14:06 148 153
4 13:42.3 1.00 13:42 148 155
5 12:55.1 1.00 12:55 148 157
6 1:05.5 0.10 10:40 155 158
HR av147 max158

The top line of that looks OK but there's a lurker lurking in there.

As I mentioned to Ceal the other day all my runs are currently rw. They are based on a 5:1 ratio with a 4min cycle giving 40sec walk and 3:20 run. It all seemed a bit flat this morning so I decided to vary the pace with a fast run of about 30sec after the walk and letting it drop down to my usual easy pace for a couple of minutes then raising it again for about a minute before the next walk. It seemed to work well so I'll try it out again.

al

Over 60s training.

Posted: 06/08/2014 at 09:25

Morning all

nrd

We have our second youngest grandson, 7, staying with us for a couple of days and yesterday we took him to one of the local parks. In one section I said, "Race you to the corner", I guess about 80yds. He was up for it and dashed off. He got about a 5yd lead and I couldn't catch him. We both wound up out of breath, I more than he. Coming back he said, "Race to the car", about 50yds. He got nearly a 10yd lead and I managed to pull back a little but he beat me again. Beaten twice by a 7-yr-old proves I ain't no runner. Columba please note.

al

Over 60s training.

Posted: 05/08/2014 at 09:29

Good morning

Mick6 - Thanks for that, it looks different from what I had before. I'll give it a go later on.

Ceal - All my runs are rw at the moment. No I haven't seen Jeff Galloway's website.

Diana - Birthday congratulations and welcome as a qualifying member of the thread, though that would come better from the founder than from me, I wasn't even in at the beginning. Also I'll qualify to disappear out the other end next year, although I'm not sure there's anywhere to go.

Columba - I often wonder what the 'Path: p' strip is. I've noticed that it's AOK when it's at the bottom of my typing space but when it's halfway up it no input is accepted. BTW I've given up on age grading calculations, they don't cheer me up at all but just tell me what I've always known - I'm no runner.

JJ - Yes I thought the poppies were timely when they popped up (sorry) next on the list.

al

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