Running diary – 3 Jan 2017

  • Distance: 6.86km
  • Time: 34:41
  • Pace: 5.02m/km
  • Surface: road
  • Terrain: mostly flat
  • Run type: interval

Ran 4×3 minute intervals, with 2 minute recovery, around Karori Park. Goal was faster than HMP, actually ran a bit too fast (around 4:07m/km) and faded by the 4th interval, but generally good.

 

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Running diary – 2 Jan 2017

  • Distance: 5.22km
  • Time: 30:38
  • Pace: 5:52m/km
  • Surface: Trails
  • Terrain: Hills
  • Run type: Hills
  • Training plan: 1/2 marathon

Easy-ish run up the last leg of the Skyline walkway then back down through Karori Park. No real problems.

 

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Running diary – 1 January 2017

Resurrecting this as a NY thing that will hopefully carry on:

  • Type: road
  • Terrain: undulating
  • Training plan: none
  • Pace: slow -recovery
  • Area: home to bottom of Chaytor St, back to supermarket
  • Distance: 5.47 km
  • Time: 31:43
  • Weather: drizzle and wind
  • Injury/pain:none
  • Listening to: Sigur Ros and other running songs.

Nice start to the year, very easy run to recover from yesterday’s hour long tempo run. Very quiet New Year’s Day streets. Feeling good about running, even though I’ve put on 3kg over the last couple of months (since I started drinking again, funnily enough).

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Running diary 15 September 2016

  • Type: road
  • Terrain: uphill
  • Training plan: none
  • Pace: slow -aerobic
  • Area: work to home via Wadestown
  • Distance: 10.5 km
  • Time: 1 hour 3 minutes
  • Weather: mild evening
  • Injury/pain:left foot sore on outside mid. Not convinced these shoes are very good.
  • Listening to: Johnny Foreigner. ‘Tis OK.

Back to running via Wadestown and to running 5 times/week. Again trying for very slow, easy run, aiming for a pace of 7 minutes/km on average, which I’ve arbitrarily decided is a good proxy for a target road ultra pace. Running faster than this though – it’s difficult to drop that slow, even on hills, over this sort of distance.

Ego trying to get in the way when I was overtaken by a woman on Wilton Rd, who wasn’t herself going fast. Had to remind myself to hold my pace, no reason to speed up. Several very fast runners coming down Wadestown Hill; who are they? Where are they going?

 

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Running diary 14 September 2016

  • Type: road
  • Terrain: hilly
  • Training plan: none
  • Pace: slow -aerobic
  • Area: work to home
  • Distance: 6.4 km
  • Time: 41 minutes
  • Weather: mild evening
  • Injury/pain:none

Slow and easy run home. One of my slowest ever runs over this distance, but still not quite as slow as I wanted it to be. Concentrating on building miles. Some aches in bed that night, slightly stiff in general the next morning but otherwise good.

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Running diary: 13 September 2016

  • Type: road
  • Terrain: hilly
  • Training plan: none
  • Pace: slow -aerobic
  • Area: work to home
  • Distance: 7.5 km
  • Time: 48 minutes
  • Weather: mild evening
  • Injury/pain:none

Standard run home. Nice and easy. A lot of joy in this one; bouncing along and switching rhythm easily. Deliberately not putting any real effort in, running nice and slow and trying to do it without raising my heart rate too much (which I mostly succeeded) or raising a sweat (probably a bit optimistic). Becoming brighter in the evening which helps.

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Running diary: 23 August 2016

  • Type: road
  • Terrain: hilly
  • Training plan: none
  • Pace: steady-fast
  • Area: work to home
  • Distance: 7.5 km
  • Time: 42 minutes
  • Weather: cool, evening
  • Injury/pain: right hip flexor sore afterwards

Standard run home. Was feeling stiff and slow when I started, but picked up as I ran up Glenmore. Getting very good cadence going up those hills, and able to keep a good steady pace all the way up. Got through 4 miles in 35.08, when 36 is usually a good pace, so I was 12s/mile faster than normal, while still feeling like I was going badly.

Core exercises afterwards. Some flexor pain but not serious. Maybe from side core exercise?

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