Training | Run.Spoon.Run

Rather wet easy run to the City

October 30, 2015 7.0 miles 55:23 7:54/mi

Short spin on Zwift

October 29, 2015 6.2 miles 20:13 18.5 mph

Recovery run from the City

October 29, 2015 6.0 miles 53:47 8:57/mi

Track session (2×2 mi, 2×1 mi @ goal 10K pace)

October 28, 2015 12.0 miles 1:30:59 7:35/mi

I’ve switched to doing these late morning now the clocks have gone back. Overall pleased with the performance – definitely not easy but it’s not supposed to be and seem to be on track for a decent sub-40 performance in a little over three weeks time.

Didn’t quite mean for this to be 12 miles in total – had forgotten that with 6 miles of effort, plus recoveries and warm-up/warm-down, it would all add up.

Surprisingly warm easy run

October 27, 2015 7.0 miles 1:00:07 8:34/mi

Easy spin while watching The Walking Dead

October 26, 2015 10.6 miles 37:47 16.8 mph

Purchased a nice big fan, which makes life a lot easier!

Recovery run up to Hampstead Heath

October 26, 2015 6.2 miles 52:47 8:30/mi

Two laps of Regent’s Park and back

October 25, 2015 16.2 miles 2:07:24 7:51/mi

Another quick go with Zwift

October 24, 2015 6.6 miles 20:22 19.3 mph

Got the resistance control working this time – very neat hitting a hill in the game and feeling the difficulty ramp up, or drafting behind someone and feeling it get a bit easier.

Track tempo session
(4 mi @ LT)

October 24, 2015 9.0 miles 1:08:10 7:33/mi

Felt a bit hung over today, and legs didn’t feel too strong on the warmup to the track so I wasn’t sure how today’s session would pan out. Felt strong once I got going though and managed a good, consistent pace.