Training

Long run with two loops of Regent’s Park

August 17, 2013 16.0 miles 2:27:43 9:13/mi

Work to home pace run

August 16, 2013 6.1 miles 48:14 7:56/mi

With four weeks to go until the Bristol HM I have switched my tempo runs from faster than HM efforts to HM pace efforts. My route from work to home to difficult to judge pace wise because of the hills at the end, so did first four relatively flat (but slightly uphill) miles at HM pace, then the remainder at roughly the same heart rate as the first four miles. Pleased with effort given the heat today.

Gentle run home from work

August 14, 2013 6.9 miles 1:02:41 9:01/mi

Treadmill intervals
(6 × 1km @ 7:04 pace)

August 13, 2013 6.3 miles 51:14 8:09/mi

Steady run home in slightly cooler temps

August 12, 2013 7.1 miles 1:05:05 9:12/mi

LSR around Hampstead and through Finsbury and Victoria Parks

August 10, 2013 15.3 miles 2:22:32 9:17/mi

Longest ever run! I’m conscious I haven’t done much hill running having done much of my running over the past month in Worcester. So I deliberately included a loop around Hampstead Heath which includes two big hills before the gentle decent down through Finsbury Park. Felt a bit tougher than I’d have liked but legs felt pretty good and slight knee niggle from last nights run seems to have gone. Few more of these should really set me up well for the Bristol HM.