Week Commencing 4th January 2010
AM: 56:49 easy @ 7:36mm, Run-In XC League 4.74 miles 28:18 (5:59mm) 1st, Short wd - ran with Steve for an hour around Stortford before the race. During the race was in flats which was tough on the muddy bits but lots was crushed gravel. Ran with Nick till 2 miles when I edged clear- spent more time watching over my shoulder to make sure Andrew was clear for a Strider clean-sweep! Winning mens, ladies and overall means we've won the ladies and overall outright and as long as we don't finish last at our home fixture the mens as well! V. happy.
AM: 2:30:03 / 21.75 miles steady @ 6:54mm - long run starting out with Hayley and Anupam. First few miles were uphill and slow (~8:00) then once we got onto better footing the pace gradually dropped until by the end we were going through mud at 6:50 pace- dropped the pace to 6:00 for the last 1.75 miles- felt good.
PM: 39:03 recovery @ 8:34mm - first day in London flat- didn't get out till 11ish- explored trying to find Battersea Park but failed.
AM: 40:41 recovery @ 8:13 - found Battersea Park.
PM: 18 minute wu, 5 x 4:30 off 90 w. Clapham Chasers paces were (5:20,5:39,5:39,5:15,4:30(!?)) - ran with affable chap called Neil for most of it then pushed on a bit on my own on last one- more like 4:48 pace- garmin was playing up around the Park- 5:39s more like 5:20 pace. 23 wd
AM: 41:41 recovery @ 7:13mm - surprisingly fast- found route to Wimbledon Common (i.e. A3) but a bit too far to go on a recovery run.
PM: 24 wu, 5 x 1200 off 90 seconds (accelerating at 600 and 1000 from 10k->5k->3k pace or in my case, HM->10M->3k/1500), 20 wd First 600s were (2:04,2:08,2:05,2:05,1:47), 400s (79,80,80,81,71), 200s (36,35,34,35,34) - yes that meant the last 1200 was in 3:32...
AM: 36:26 @7:50mm / 16:54 @ 5:11mm (Parkrun 5k - 3rd)/ 44:09 @ 8:38mm
Time: 10 Hours 2 Minutes
Pace: 7:22 mm
Summary: Solid week with the move and v. nice to get my first 20 (and 21!) miler in on a v. good run with Anupam - bit annoyed not to do a bit better at the Parkrun and really poor mental attidude during it but there's another one every week! Really feel like I'm making progress now.