Happy New Year
Well that's it for 2013. Two runs today.
The first with Bella on the lush playing fields in the morning. After the warm up 4 x 15 seconds, 4 x 30 seconds, 4 x 45 seconds, 4 x 60 seconds all with Bella running fast beside me, a 15-30 second break between efforts, jog home.
The second run in the heat of the day on the bike path and 6km. Just went out for a run but felt very good.
Despite a half volume day I still finish the week with well over 100 miles in the legs last 7 days and an average of 133km+ per week for the month, easily my best training month since the 1990s. Almost a blessing they closed the track so we couldn't race.
Some stats:
Average kilometres per week, year bests for 5km, 10km, Half Marathon, Marathon or One Hour
1986 124.9 14:51 ; 30:10 ; 65:45
1992 122.5 15:01 ; 31:42 ; 2h29m
2007 86 (last four months) 16:35 ; 34:21 ; 75:56 ; 2h44m
2008 101.7 16:18 ; 33:55 ; 74:35 ; 2h36m
2009 110.4 16:02 ; 32:55
2010 107.8 15:58 ; 33:12 ; 73:04
2011 107.8 16:07 ; 33:15
2012 97.6 15:55 ; 33:18 ; 73:20 ; 17067m (74:10 half m pace)
2013 107.5 16:18 ; 33:48 ; 73:52 ; 17358m (72:56 half m pace)
So into 2014 from here another three months averaging 120km+ per week to go with 133km for December 2013 should get me Marathon de Paris 2014 somewhere between 2h29m and 2h36m all going well.
The first with Bella on the lush playing fields in the morning. After the warm up 4 x 15 seconds, 4 x 30 seconds, 4 x 45 seconds, 4 x 60 seconds all with Bella running fast beside me, a 15-30 second break between efforts, jog home.
The second run in the heat of the day on the bike path and 6km. Just went out for a run but felt very good.
Despite a half volume day I still finish the week with well over 100 miles in the legs last 7 days and an average of 133km+ per week for the month, easily my best training month since the 1990s. Almost a blessing they closed the track so we couldn't race.
Some stats:
Average kilometres per week, year bests for 5km, 10km, Half Marathon, Marathon or One Hour
1986 124.9 14:51 ; 30:10 ; 65:45
1992 122.5 15:01 ; 31:42 ; 2h29m
2007 86 (last four months) 16:35 ; 34:21 ; 75:56 ; 2h44m
2008 101.7 16:18 ; 33:55 ; 74:35 ; 2h36m
2009 110.4 16:02 ; 32:55
2010 107.8 15:58 ; 33:12 ; 73:04
2011 107.8 16:07 ; 33:15
2012 97.6 15:55 ; 33:18 ; 73:20 ; 17067m (74:10 half m pace)
2013 107.5 16:18 ; 33:48 ; 73:52 ; 17358m (72:56 half m pace)
So into 2014 from here another three months averaging 120km+ per week to go with 133km for December 2013 should get me Marathon de Paris 2014 somewhere between 2h29m and 2h36m all going well.
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