Richard
Warm up then run 4800 meters at 80% effort 3 minute recovery then 3200 at 85% effort 2 minute recovery then 1600 at 90-95% effort. Cool down easy jog!
Not too bad. Still don't think I have a good ... read more
- Miles:
- 943 total / 162 in 2012
- Goal:
Run the Northface endurance challenge half mary faster than last year. [DONE]Compete in a duathlon and not die [DONE]. Run a 5k faster than Angela - not done
Track and share your training!
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Entries
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RUN
good Big Creek Greenway 7.01 mi 01:10 09:58 pace
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RUN
good Local Roads 8.47 mi 01:25 09:58 pace
Zone 2 run with surges every 20 minutes...
Hot run! Didn't get out until around 10:45, so it was already pretty warm out there. Was still a good run though. A few hills (elevation gain of 1500 fee... read more
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VELO
good Trainer Ride 00:45
45 minute easy zone 2 spin. Day 2 of being single parent, and have managed to get 2 workouts in. Feel pretty chuffed about that.
The downside to all these trainer rides is no mileage! The bike comp... read more -
FIT
good Arms and Chest 00:35
Warm up 2 minutes jogging in place stetching the ahoulders and arms jumping jacks
Alternating Lateral shoulder raises
Alternating Forward shoulder raise
Alternating Over Head shoulder Push
Full bod... read more -
RUN
good Local roads 8.72 mi 01:24 09:37 pace
This was a Zone 2 with surges every 20 minutes.
This was a good run I think. Admittedly it wasn't exactly all zone 2. I think my avg was zone 2 +1 bpm :) So close. I have a hard time running any sl... read more -
VELO
good Trainer Ride 01:00
Yet another trainer ride this week. Had a busy day, so hopped on the trainer late and watched some TV. Felt fine, just another spin.
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VELO
good Trainer ride 00:40
Rode the trainer for 40 minutes to make up for the aborted run. Curse you weather *shakes fist*. Riding the trainer is so boring it's not funny. Managed to finish up watching Green Lantern though. ... read more
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Clean this is a "pain replacement" session Richard. The pain of running substituted for by the pain of a rough film. Still miles is miles!! Nice one!
13 days ago • Like
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RUN
good Neighbourhood run 2.57 mi 00:22 08:37 pace
This was meant to be 6 miles, but the rain, thunder and lightning swept in after 2 so I ran home before being turned to a crisp and then drowned.
Felt pretty good, so a tad disappointed I couldn't ... read more-
From us members of the "Drowned Crisp Brigade" please feel free to attend the meetings :) Nice run!
13 days ago • Like
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VELO
good Trainer Ride 01:00
Sat on the trainer and spun for an hour last night. The scenery wasn't all that exciting (sofa, sleeping cat, batmobile and other assorted children's toys strewn around the room), but I did manage ... read more
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RUN
good Warm up then run 4800 meters ... 6.92 mi 01:02 08:54 pace
This was actually fun. I was a tad dubious when coach used numbers ranging in the thousands, but when I finally figured out the mileage I felt slightly better.
I have difficulty gauging effort as w... read more-
Very nice run Richard. Showing very good control on these intervals!
15 days ago • Like
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It escapes me how you can tell the difference between 80% and 85% effort. Well done on the run!
15 days ago • Like
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Me too Patrick. It's basically pick an effort, run at that, and then run a little harder on the next one, then harder on the next one.
If you vomit on the last one, that was +100% and you need to back it down :)14 days ago • Like
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I use the same tactic when drinking!
14 days ago • Like
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FIT
good Arms and Shoulders workout 00:35
Arms feel like spaghetti now. Having difficulty lifting beer glass. Someone get me a straw!
2 x 1 minute each:
Alternating Lateral shoulder raises
Alternating Forward shoulder raise
Alternating Ove... read more-
Nice session Richard!
16 days ago • Like
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RUN
great Olde Rope Mill Park 2.99 mi 00:30 09:57 pace
Leg 3 of practice duathlon. Felt great. Minor muscle spasm in my right thigh in the last mile or so. Ignored it and kept running. Feel good for next weekend's race. (until the endorphins wear off :... read more
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VELO
good Olde Rope Mill Park 6.87 mi 00:55 7.4mph pace
Leg 2 of practice duathlon. On the bike for my first proper MTB ride in a while. Felt pretty good considering. Took it somewhat easy to leave something for the final leg.
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RUN
good Olde Rope Mill Park 3.16 mi 00:32 10:16 pace
Leg one of practice trail duathlon. Easy run to get myself in the groove.
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RUN
good Local hills 4.53 mi 00:42 09:18 pace
Quick run after 3 days of snowboarding and 4 hours of sleep last night. Apparently my legs do still work. Just to make certain I went and ran a few hills, because the mountains were obviously not e... read more
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Good run Richard
3 months ago • Like
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RUN
good Tempo run in the neighbourhood 6.01 mi 00:53 08:51 pace
Uh, so, I can't follow instructions apparently. I was meant to run 20 mins in Zone 2, and then 40 at 10 seconds per mile faster than your 1/2 marathon goal pace.
I read and understood them, and the... read more-
Very strong run Richard. Great to hear the running mojo is with you!
3 months ago • Like
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RUN
good Chilly evening run around Cam... 4.6 mi 00:47 10:07 pace
Nice easy run around the streets of Cambridge and up the towpath of the river. No heroics, just a steady run.
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Good run Richard
4 months ago • Like
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RUN
good Old Rope Mill Park 1 mi 00:09:50 09:50 pace
Quick run after the bike ride to defrost my feet, get some blood flowing, and to start getting the legs ready for the duathlon.
Nice dancing Richard! Very nice running as well :)
7 days ago • Like