Activity Count: 9 Runs

Total Distance: 50.3 miles

Total Time: 8:06:58

Elevation Gain:3,032 ft

Average Pace: 9:41

Average Running Time: 54:06

Average Heart Rate: 153bpm

Calories: 6,569

Weight: 81.3kg

Body Fat: 21.0%

Midweek (almost) long run. Nice and easy.

Garmin Connect Log

11m | 1:42:45 | 9:26 | 154bpm | Easy Pace

The most perfect conditions for a run in the park today. Chose a slightly different route from the normal one so that we could cover enough distance for Elisa to get another 5k in before heading off to the gym. Despite this being a strict easy five weeks – no “quality” sessions other than a hilly run on Saturdays – I couldn’t resist a little blast up the hill in the park at around 25 minutes. This is really clear on the Garmin Connect Log and (very naughtily) I kept the pace up for the last 0.8 of a mile or so (7:55).

Garmin Connect Log

3.85m | 37:44 | 9:49 | 154bpm | Easy Pace

A full house tonight – Elisa, Danny, Buffy and me. Quite a formidable mob running through the park (not least, the dog!).

A touch slower than yesterday with Daniel but really enjoyable nonetheless.

Garmin Connect Log

3m | 32:24 | 10:40 | 150bpm | Easy Pace

Not too much to report. Beautiful weather, very gentle pace. Bus driver who deliberately tried to kill me. Much of a muchness. Hey ho.

Garmin Connect Log

4m | 36:31 | 9:09 | 154bpm | Easy Pace

Run today and a repeat of yesterday’s trot around Bramhall Park with Buffy and Daniel. Danny decided he was going to pick up the pace and took two and a half minutes off yesterday’s time. Impressive, particularly as he seemed much more “together” today.

Buffy was all over the park – pleased as Punch to be hitting the trails, diving in and out of the river, chasing squirrels, ducks and dogs whenever we gave her the chance.

Garmin Connect Log

3m | 30:32 | 10:13 | 152bpm | Easy Pace

More cardio-building, fat-burning, injury-avoiding (soul-destroying!) slow running today (and for the next three and a half weeks – sigh).

Didn’t look to be quite as “in control” as I was on Sunday though, judging by the fluctuations in heart rate and pace. More importantly, I pushed the AHR over 154bpm, but that should be cancelled out by yesterday’s much slower/easier runs.

Garmin Connect Log

6.5m | 1:01:26 | 9:24 | 156bpm | Marathon Pace

Second run of the day, this time with Daniel. First time out for him (other than a cross country race with the school on Saturday) so we took it very gently. Lovely to run with the family today.

Garmin Connect Log

3.1m | 33:12 | 10:55 | 144bpm | Easy Pace

Beautiful weather and a beautiful running partner for the first of two runs today. Was joined by my lovely wife for a gentle four miles on an unexpectedly sunny Monday afternoon. Took things very easy and plodded round in a pedestrian forty minutes, but hey, what’s the rush? This is base training after all.

Garmin Connect Log

4m | 39:41 | 9:57 | 148bpm | Easy Pace

It’s great when you begin to reap the rewards of systematic training, even after just seven days!

As I mentioned in this post, I’m determined to keep this first five weeks at easy pace. However hard that is (and I hate posting slow times), that means focusing on AHR and completely ignoring pace.

Compared to seven days ago, I’ve increased the distance by 10%, reduced my heart rate by around 10% and only sacrificed 6 seconds per mile on the pace. May not seem a lot, but to take 13bpm off my AHR is very pleasing.

Garmin Connect Log

12m | 1:52:38 | 9:22 | 154bpm | Easy Pace