Morning Run - Building speed

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I just finished a 8.13km running that lasted about 0hh:45mm:55ss !

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I was fairly well rested today as it is a few days since my last run and the cat has been allowing us to sleep in a bit longer. I still felt slow and heavy as I set out though. That generally seems to be the case at the start of a run. I set my Garmin watch to the long intervals routine that I set up. The first one starts as I reach the cycle path.

This first sprint was fairly good at just under 5min/km. I eased right off for the two minutes of recovery as I turned off to head towards the River Ivel. That is a nice flat track that is pretty straight. Off I went again and this time I was flying. I hit 1km in 4:40, which is nearing my best for the distance. I kept going on that track and turned around to give myself time to recover before going properly cross-country on the next sprint.

I wanted to have another go at the Horse Gate to River Ivel Bridge segment at the start of the last sprint. It felt fairly good, but was 5s slower than my best. I did the rest of the sprint cautiously on the rougher tracks and then jogged home.

I am pretty happy with this run. I am not sure I have managed all three sprints at sub 5min/km pace before, so I am seeing improvement.

There were a few other runners out. I followed a couple from the church on the way home. I also saw fellow runner Graham out walking his dog. I hope that when lockdown is properly over we can organise more social running events.

Run free and stay well.
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19 comments
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You have uploaded 157 running activities, and 21 of them have been of similar distances (within 10 percent)!
Here are your 5-fastest running activities of a similar distance:

Over these 21 similar activities, you have travelled approximately 164.47 kms at an average pace of roughly 5:53 min/km!
Your latest run was at a pace of approximately 5.647min/km!
Looks like you went a bit faster than usual this time! Nice work!
Have a !BEER for your troubles!

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You need to stake more BEER (24 staked BEER allows you to call BEER one time per day)

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Your heart frequency is amazingly stable!

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It does seem that way. I do not check on it that much, but I would expect it to be getting up to 170 or so when I am working hard. I wonder how reliable the data is.

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I think it's really nice knowing you are beating your personal best....it's shows you can do better. Social run is always fun...it's been long i participated in such run

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I miss the weekly parkrun events or just running more with friends. We can still do some of that as we can keep our distance when running. Just have to be cautious until things settle down.

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It's really a problem here in this side of the world. But if people are ready i will definitely run with them at the same time maintaining social distance

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You need to stake more BEER (24 staked BEER allows you to call BEER one time per day)

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It is important to take regular walks. Congratulations.

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Nice job! My wife and I haven't been walking as far as we usually do because the weather has been so hot. We are in a bit of a heat wave right now and it is pretty horrible even early in the morning.

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