Mon - rest
Tues - 11k 46min, Hyde Park
Wed - 15.5k 58:51, the 3 parks route
Thur - rest
Fri - rest
Sat - rest
Sun - 34k 2hr21min, Hyde Park
Total = 60.5k
Decided on a rest week this week before the final 8 weeks build up to Berlin marathon. Will now have a solid 6 weeks before a 2 week tappper.
Still very humid & warm in london.
Sunday, July 30, 2006
Monday, July 24, 2006
NSPCC Milton Keynes Half Marathon
Sunday 23/07/06
Half Marathon 74:40, mile splits = 4:55/5:22/5:33/5:39/5:40/5:34/5:44/5:53/5:54/5:51/5:54/5:49/6:00/45
Hadn't raced since Rotterdam Marathon back in April - was really happy with result as I wanted to run 75mins & I achieved that. Also got a podium finish (finished 3rd) & a bit of prize money, doesn't often happen, well actually never happens, so made the result that bit sweeter. 1st Phill Sly 65mins, 2nd Liz Yelling 73mins - both broke the course record.
I got a bit excited at the start & went out to hard & paid for it at around 7mile. May have ran quicker had I been more controlled in the first half of the race.
Start time was 10am, conditions were very humid & warm. Course not the easiest, very twisty & on cycle way, alot of short sharpe inclines heading onto foot bridges etc.
The arvo was spent in MK chillen with friends, enjoying a BBQ, a few drinks & the great weather.
Total weekly Ks = 104k
Half Marathon 74:40, mile splits = 4:55/5:22/5:33/5:39/5:40/5:34/5:44/5:53/5:54/5:51/5:54/5:49/6:00/45
Hadn't raced since Rotterdam Marathon back in April - was really happy with result as I wanted to run 75mins & I achieved that. Also got a podium finish (finished 3rd) & a bit of prize money, doesn't often happen, well actually never happens, so made the result that bit sweeter. 1st Phill Sly 65mins, 2nd Liz Yelling 73mins - both broke the course record.
I got a bit excited at the start & went out to hard & paid for it at around 7mile. May have ran quicker had I been more controlled in the first half of the race.
Start time was 10am, conditions were very humid & warm. Course not the easiest, very twisty & on cycle way, alot of short sharpe inclines heading onto foot bridges etc.
The arvo was spent in MK chillen with friends, enjoying a BBQ, a few drinks & the great weather.
Total weekly Ks = 104k
Saturday, July 22, 2006
A very warm week
Monday 17/07/06
am-rest
pm-Hyde Park/ Kensington Gardens - 18k easy
Conditions warm & dry 32degs
Daily total ks = 18k
Tuesday 18/07/06
am-St Jame's Park - 2x2.1k (2.30 jog recovery) 1x1k. Splits = 6.46 (2.30) 6.45 (2.30) 3.12. Warmup 21mins (4.5k approx), warmdown 22mins (4.5k approx).
pm-rest
Conditions cooler, sunny, 23degs
Daily total ks = 14.2k
Wednesday 19/07/06
am-rest
pm-Hyde Park/ Kensington Gardens - Tempo 18k 75mins. Was going to hitout 1hr30mins, but was really feeling the heat.
Conditions - It was tough out there - dry, windy, sunny 36degs & no water stops.
Daily total ks = 18k
Thursday 20/07/06
Rest
Friday 21/07/06
am-St James Park 5x1k (1.30 recovery jog) average 3.14 per k. Warmup 20.19mins (4.5k approx), warmdown 20.54mins (4.5k approx)
pm-rest
Conditions - humid, sunny 30degs
Daily total ks = 14k
Saturday 22/07/06
am-easy 11k around Hyde Park/ Kensington Gardens
pm-rest
Condtions - humid, sunny 28degs (stormed last night)
Daily total ks = 11k
Racing a half marathon up at Milton Keynes tommorrow. hope to run 75mins. Will sit on 5.45/mile & kick.
am-rest
pm-Hyde Park/ Kensington Gardens - 18k easy
Conditions warm & dry 32degs
Daily total ks = 18k
Tuesday 18/07/06
am-St Jame's Park - 2x2.1k (2.30 jog recovery) 1x1k. Splits = 6.46 (2.30) 6.45 (2.30) 3.12. Warmup 21mins (4.5k approx), warmdown 22mins (4.5k approx).
pm-rest
Conditions cooler, sunny, 23degs
Daily total ks = 14.2k
Wednesday 19/07/06
am-rest
pm-Hyde Park/ Kensington Gardens - Tempo 18k 75mins. Was going to hitout 1hr30mins, but was really feeling the heat.
Conditions - It was tough out there - dry, windy, sunny 36degs & no water stops.
Daily total ks = 18k
Thursday 20/07/06
Rest
Friday 21/07/06
am-St James Park 5x1k (1.30 recovery jog) average 3.14 per k. Warmup 20.19mins (4.5k approx), warmdown 20.54mins (4.5k approx)
pm-rest
Conditions - humid, sunny 30degs
Daily total ks = 14k
Saturday 22/07/06
am-easy 11k around Hyde Park/ Kensington Gardens
pm-rest
Condtions - humid, sunny 28degs (stormed last night)
Daily total ks = 11k
Racing a half marathon up at Milton Keynes tommorrow. hope to run 75mins. Will sit on 5.45/mile & kick.
Sunday, July 16, 2006
Weekly wrap
Wednesday 12/07/06 - Tempo
am - rest
pm - Hyde Park 11.5k 43:35 including 2k run to & from park.
Daily total ks = 15.5k
Thursday 13/07/06 - Speed
am - rest
pm - Regents Park 10x90sec with 50sec float, including 21mins warmup/ 22mins warmdown
Daily Total ks = 15k
Friday 14/07/06 - Rest
Saturday 15/07/06 - Punishment!
am - Hyde Park 7k - 23:30 with 9k warmup & 9k warmdown
pm - rest
Daily Total ks = 25k
Sunday 16/07/06 - Long run - hot!
am - Hyde Park 29.5k 1:56:47
pm - rest
Daily total = 29.5k
Weekly Total = 116k
am - rest
pm - Hyde Park 11.5k 43:35 including 2k run to & from park.
Daily total ks = 15.5k
Thursday 13/07/06 - Speed
am - rest
pm - Regents Park 10x90sec with 50sec float, including 21mins warmup/ 22mins warmdown
Daily Total ks = 15k
Friday 14/07/06 - Rest
Saturday 15/07/06 - Punishment!
am - Hyde Park 7k - 23:30 with 9k warmup & 9k warmdown
pm - rest
Daily Total ks = 25k
Sunday 16/07/06 - Long run - hot!
am - Hyde Park 29.5k 1:56:47
pm - rest
Daily total = 29.5k
Weekly Total = 116k
Tuesday, July 11, 2006
Early week post
Monday 10/07/06 - easy
am - rest
pm - relaxed 18k Hyde Park. No watch - no time. Humid condtions, overcast.
Daily total ks = 18k
Tuesday 11/07/06 - speed
am - rest
pm - session was set at 5x5mins (2min float) only managed 3x5mins (2min float) then blew! ran session at Regents Park on grass. warmup 18:45/ warmdown 18:50. Hot & sunny condtions.
Daily total ks = 13k
am - rest
pm - relaxed 18k Hyde Park. No watch - no time. Humid condtions, overcast.
Daily total ks = 18k
Tuesday 11/07/06 - speed
am - rest
pm - session was set at 5x5mins (2min float) only managed 3x5mins (2min float) then blew! ran session at Regents Park on grass. warmup 18:45/ warmdown 18:50. Hot & sunny condtions.
Daily total ks = 13k
Sunday, July 09, 2006
Weekly Wrap
Thursday 06/07/06
am - rest
pm - easy run Hyde Park 11k 47:48
Friday 07/07/06
am - rest
pm - rest
Saturday 08/07/06
am - rest
pm - rest
Day spent with family friends who were by passing London on their way to Europe. Showed them around town.
Sunday 09/07/06
am - long run Hyde Park 27.5k 1:45:33 felt great - comfortable.
Arvo spent at Camden Markets. Evening World Cup Football final France v Italy
Total weekly ks = 75k
am - rest
pm - easy run Hyde Park 11k 47:48
Friday 07/07/06
am - rest
pm - rest
Saturday 08/07/06
am - rest
pm - rest
Day spent with family friends who were by passing London on their way to Europe. Showed them around town.
Sunday 09/07/06
am - long run Hyde Park 27.5k 1:45:33 felt great - comfortable.
Arvo spent at Camden Markets. Evening World Cup Football final France v Italy
Total weekly ks = 75k
Wednesday, July 05, 2006
Shirtless runs - great weather!
Tuesday 04/07/06
am - rest
pm - Easy 11k Hyde Park - 54:31
Great condtions hot & sunny 30degs. Ran with Imogen, who was in London for a conference. Great run felt good.
Wednesday 05/07/06
am - rest
pm - Tempo 9 miles (14.4k) Hyde Park - 51:53. Include a 2k run to park & 2k return.
Once again great condtions, very humid though, due to the earlier rain storms. Felt good, got into a nice comfortabel stride & could have kept going. Ran with the usual Wednesday group, but there was only 3 of us - Urban, Kevin & myself.
am - rest
pm - Easy 11k Hyde Park - 54:31
Great condtions hot & sunny 30degs. Ran with Imogen, who was in London for a conference. Great run felt good.
Wednesday 05/07/06
am - rest
pm - Tempo 9 miles (14.4k) Hyde Park - 51:53. Include a 2k run to park & 2k return.
Once again great condtions, very humid though, due to the earlier rain storms. Felt good, got into a nice comfortabel stride & could have kept going. Ran with the usual Wednesday group, but there was only 3 of us - Urban, Kevin & myself.
Monday, July 03, 2006
Tempo
Monday 03/07/06
am - rest
pm - Hyde Park 11k 42:09 (splits 2k 8:26 7k 25:56 2k 7:46)
Conditions warm 32degs, run felt good.
am - rest
pm - Hyde Park 11k 42:09 (splits 2k 8:26 7k 25:56 2k 7:46)
Conditions warm 32degs, run felt good.
Easy long
Sunday 02/07/06
am - easy long run around London Parks 1hr23mins 17k
the arvo was spent relaxing in regents Park enjoying this great weather we are having in London.
Total weekly ks = 83k
am - easy long run around London Parks 1hr23mins 17k
the arvo was spent relaxing in regents Park enjoying this great weather we are having in London.
Total weekly ks = 83k
Wimbledon
Saturday 01/07/06
No running today. The day was spent at Wimbledon. Early start, up at 5.30am. Got to Wimbeldon & lined up with the thousands of others that didn't have tickets. Got into the All England Lawn Tennis & Croquet Club at 11.00am. Watched a womens singles match on court 3. Got a glimpse of Hewitt during his match. Relaxed on Hendman Hill watching Agassi's match against Nadal. Knocked back a few pims & then it was home for the football - England v Portugal.
Great day, great weather, & Wimbledon, what an experience.
No running today. The day was spent at Wimbledon. Early start, up at 5.30am. Got to Wimbeldon & lined up with the thousands of others that didn't have tickets. Got into the All England Lawn Tennis & Croquet Club at 11.00am. Watched a womens singles match on court 3. Got a glimpse of Hewitt during his match. Relaxed on Hendman Hill watching Agassi's match against Nadal. Knocked back a few pims & then it was home for the football - England v Portugal.
Great day, great weather, & Wimbledon, what an experience.
Sunday, July 02, 2006
A bit of culture
Thursday 29/06/06
am - rest
pm - Along the Thames 6x75sec (6x400m approx) with 40sec float. warmup 20mins (4.5k), warmdown 20mins (4.5k) = 11.5k
condtions - hot, hot, hot! The evening it was off to Regents Park to the open air theatre for the Shakespere play 'Taming of the Shrew'
Total ks = 11.5k
am - rest
pm - Along the Thames 6x75sec (6x400m approx) with 40sec float. warmup 20mins (4.5k), warmdown 20mins (4.5k) = 11.5k
condtions - hot, hot, hot! The evening it was off to Regents Park to the open air theatre for the Shakespere play 'Taming of the Shrew'
Total ks = 11.5k
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