Running | Run.Spoon.Run

Last easy run before 10K race

September 5, 2014 6.4 miles 55:28 8:40/mi

Easy run with 11 × 13s hill sprints

September 3, 2014 7.6 miles 1:08:36 9:01/mi

Forgot to start my hill sprints workout on the watch, so had to do these based on landmarks (hence to slightly longer than usual time) and count the reps (hence 11 instead of 10!)

Easy run on tired legs

September 2, 2014 6.3 miles 56:38 8:57/mi

Intervals (6×1000m @ ~6:22 pace)

September 1, 2014 7.3 miles 56:43 7:48/mi

Legs felt a little tired today, not surprising really given my biggest ever mileage week last week. Dug in and ended up with a decent pace. I also reduced the recovery to 400m from the 500m I used to use, to make it easier to measure on the track.

LSR up and down London

August 30, 2014 16.3 miles 2:19:59 8:36/mi

Garmin have finally released a firmware update that fixed the stupid crash bug. Hooray!

Tempo run (4.5 miles @ ~7:14 pace)

August 29, 2014 7.5 miles 59:39 7:55/mi

Pleased with the pace despite net uphill route and blustery conditions. I was running at my 10K PB pace, but heart rate was at least 10 BPM lower than it was during my 10K. No ankle niggles like my previous few tempo runs either. With any luck a new PB should be on at the Regent’s Park 10K I’m doing next week.

Intervals (5×1600m @ ~6:41 pace)

August 27, 2014 8.1 miles 1:00:50 7:28/mi

Pretty pleased with the pace on these 1600m intervals, especially as it was quite windy today. The third interval (split 6) should be a full 1600m, but the Garmin reset again losing the last lap. Really wish Garmin would sort this shitty watch out, really poor.

Easy run in the fading light

August 26, 2014 8.1 miles 1:12:19 8:55/mi

Wet, easy run with 10 × 12s hill sprints

August 25, 2014 8.9 miles 1:21:12 9:09/mi

LSR up and down North London

August 23, 2014 13.0 miles 1:53:57 8:43/mi

Had to add this manually, as the Garmin 620 fucked up yet again. Garmin should be embarrassed this watch is still full of bugs nearly a year after launch. Anyway, reasonable run considering I’ve been feeling a little under the weather and quite tired. I was supposed to do the Thames Meander HM this morning as a training run, but had a sore throat and felt exhausted, so figured a few more hours in bed would be better for me. Glad to have a rest day tomorrow.