- 2 Marathons, improving my PB by a modest 08:34 (PB pace of 07:31)
- A 15 miler, massive PB improvement of 15:57 (PB pace of 06:50)
- 2 Half Marathons, improving my PB by only 02:29 (very modest - PB of 01:30 should fall over coming months) (PB Pace of 06:52)
- 2 x 10 Milers, new PB of 65:04 (PB pace of 06:30)
- 1 x 10K, getting sub-40 Minutes and a PB improvement of 04:38 (best race so far - PB pace of 06:09)
- A 5 Miler, improving my PB by 01:30 (PB pace of 06:25 - should drop next race)
- 4 x 4 Milers, new PB of 25:19 (PB pace of 06:20 - should drop next race)
- 2 x 5K, new PB of 19:04 (hope to go sub-19 Minutes next month)
- A 1 Miler, new PB of 05:40 (35 second improvement)
I spent Friday and Saturday on work related training in Kilkenny and so took my bike with me for a cycle on Friday evening with Adrian and Robert from work around the undulating countryside towards Ballyraggat and Freshford covering 28.5 miles in about an hour and a half (data provided by Robert as my Garmin wasn't in tune until mile 5). I followed the cycle with a 3 mile run with Adrian around the streets of Kilkenny. On Saturday evening I was wrecked and was in bed shortly after 10 so that I would be out the door shortly before 7 this morning (had to be back, showered and out the door with Safan for her swimming lesson at 0935). The run went quite well with the first few miles over 8:00 pace and finishing up at 07:30 pace. Fri 18th July Cycle of 28.5 miles in about 01:30:00 - Only recorded 23.48 Miles in 01:12:47 (19.4 MPH @ 127 HR) followed by Run 3.16 Miles in 24:39 (07:48 Pace @135 HR) Legs: 7/10 Sleep: 6.5 hrs Sun 20th July 17.09 Miles in 02:12:59 (07:47 @ 138 HR). The similar paced long run last week over the same route produced an average HR of 133 - may be due to lack of sleep on Friday night (5 hrs) Legs: 7/10 Sleep: 8 hrs
Postscript: Marathon Training Week 3/16 - 50.3 Miles
A very impressive list of accomplishments in one short year. And I see you allow for lots more improvements too! Good show ;-)
ReplyDeleteHappy anniversary Grellan. You've done well in the past year. If I were a betting man, I'd put money on you going sub-18:30 for 5k - just imagine you're chasing Thomas!
ReplyDeleteI see you're logging 'sleep' and 'legs', like Mike. Maybe it was the lack of sleep with the higher HR on Sunday - conditions play a part too - headwind/warm day etc.
All the best for the next 12 months.
Happy blogaversary! Definitely a great year for improvements. Here's to many more...
ReplyDeleteEven though you call some of the improvements modest, that's one hell of a list of PRs. You've done well.
ReplyDeleteway too much use of the word "modest." you've shown constant and impressive improvement! congrats!
ReplyDeleteSome great improvements in the year! Congratulations.
ReplyDeleteWhat a great year it has been - Happy Anniversary!
ReplyDeleteHere's to another outstanding year ahead.
That is a lot to top going forward, enjoy! Congratulations on a great year, and all the best on (& down) the road!
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