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Long Slow Easy Run ...
Posted by
bennie
,
11 April 2010
·
193 views
Well my good Frankie would be proud of me! :-)
Here's today's run (in somewhat foul wet/windy weather)..
Distance: 18.1 kms
Time: 1:47:59
Pace: 5:57 min/km
Avg HR: 150 <i'm quite happy about this!>
Link: http://connect.garmi...tivity/29642560
My usual run took place today... except that it was windy as!!! tail wind the whole way.. then on the way back straight into a head-wind!!! :-)
Was really nice to do a long/slow run where by the run felt effortless. no stress, breathing very slow and the simply plod/plod/plod...... This time i used my brain at the 1/2 way mark and kept to my intended 6:00 min/km pace....
I suppose one of the highlights (err: not really the right word here but....) of the run was coming around the track to catch a young lady (20's) in the 'act' of errrr going to the toilet..... The poor thing :-( I really felt for her ( she was a runner btw ) .... we both kind of laughed and i said... 'when you've got to go, you've got to go!'.... She laughed as well and i said 'don't stress!'.... Not exactly what i expected on today's run...
Now back to the run... felt good.. nice to get out there and simply cruise...
Total Kilometres for the week was:
Kms: 53.24
Total Time Running: 05:00:04
Avg HR: 145
As this was slow week I'm quite happy...
plans for this week:
Mon: Recovery Run (8km @ 5:45 pace)
Tues: Gershler Fartlek: 90 hard/30 easy/ 60 hard/ 30 easy/ 30 hard/ 30 easy x3
Wed: Slow/Easy (running with work mates: 8km @ 5:30-5:45 pace)
Thurs:Track session:
200m (30 sec rest) 200m
... 60 sec rest
200m (30sec rest) 200m
... 60 sec rest
200m (30 sec rest) 200m
Fri: Day off
Sat: Day off
Sun: Long Run (INCLUDING HILLS) <--- with puffing billy coming up i'd best get out there onto some hills hey!??? :-)
that's enough from me...
take care.
bennie
Here's today's run (in somewhat foul wet/windy weather)..
Distance: 18.1 kms
Time: 1:47:59
Pace: 5:57 min/km
Avg HR: 150 <i'm quite happy about this!>
Link: http://connect.garmi...tivity/29642560
My usual run took place today... except that it was windy as!!! tail wind the whole way.. then on the way back straight into a head-wind!!! :-)
Was really nice to do a long/slow run where by the run felt effortless. no stress, breathing very slow and the simply plod/plod/plod...... This time i used my brain at the 1/2 way mark and kept to my intended 6:00 min/km pace....
I suppose one of the highlights (err: not really the right word here but....) of the run was coming around the track to catch a young lady (20's) in the 'act' of errrr going to the toilet..... The poor thing :-( I really felt for her ( she was a runner btw ) .... we both kind of laughed and i said... 'when you've got to go, you've got to go!'.... She laughed as well and i said 'don't stress!'.... Not exactly what i expected on today's run...
Now back to the run... felt good.. nice to get out there and simply cruise...
Total Kilometres for the week was:
Kms: 53.24
Total Time Running: 05:00:04
Avg HR: 145
As this was slow week I'm quite happy...
plans for this week:
Mon: Recovery Run (8km @ 5:45 pace)
Tues: Gershler Fartlek: 90 hard/30 easy/ 60 hard/ 30 easy/ 30 hard/ 30 easy x3
Wed: Slow/Easy (running with work mates: 8km @ 5:30-5:45 pace)
Thurs:Track session:
200m (30 sec rest) 200m
... 60 sec rest
200m (30sec rest) 200m
... 60 sec rest
200m (30 sec rest) 200m
Fri: Day off
Sat: Day off
Sun: Long Run (INCLUDING HILLS) <--- with puffing billy coming up i'd best get out there onto some hills hey!??? :-)
that's enough from me...
take care.
bennie
A 53k week is very impressive. Good luck for Puffing Billy.