@dannewton just finished a 14.04km run, that lasted for 85 minutes.
This run helped dannewton burn 1084.0 calories.
Description from Strava: As I mentioned in my post a few days ago, I've bulit up a base of some reasonably consistent running, and think its time I started to do some interval training of some sorts. There lots of different types of sessions, but for this evening, I decided on hill reps.
Lincolnshire is generally pretty rubbish for available hills to train on, but there is a useful one near me, up along the bypass near where I live
What I like about it is it is fairly consistent gradient all the way up, and it is smooth level tarmac, so no need to worry about tripping up etc. More importantly, it is almost precisely 1 kilometer long, which is great to do some consistent reps on it. Handily it is perfectly placed to fit some reps in on the way home from work... bonus!
After finishing work, I got changed, packed all my work clothes into my backpack, and headed out on the run home. I run down through the arboretum into town, and then back along the water railway trail, to get onto the bypass. It took approx. 4km to get here which was suitable for a warm up before trying the hill reps.
in that graph above, the blue line shows my pacing, and I have no idea what I was doing in the first 2 km, my paces were all over the place!
The 2nd 2km was more controlled, and then I headed into the reps themselves. The hill isn't particularly steep, more of a long, slow and relentless ascent, I didn't have a pace to aim for, instead I just wanted to maintain a consistent effort. Once at the top, I aimed to take an easy jog back down to the bottom of the hill, but I can see I didn't really manage that... perhaps I need to be clearer on target paces next time!
After 3 of these reps (making 6km in total), I then continued from the top of the hill towards home with a final 4km to make a total run of 14km.
I feel ok at the moment, but to be honest, I could've pushed harder. And now I've done this once, I feel confident to push harder on the reps next time.
Tomorrow will be a rest day, and then it will be another long run home on Thursday (probably keep it easier, I don't fancy doing hill reps twice in 1 week!
Distance - 14.04km
Elapsed Time 1h 25m 39s
Avg Speed - 9.97km/h
Avg Pace - 06:01min/km
Avg Cadence - 178spm
Avg HR - 143bpm
Max HR - 163bpm
Elevation - 160m
Estimated Calories burned - 1084
Relative effort - 33
Location - Lincoln, Lincolnshire, GB
Hive Profile - https://peakd.com/@dannewton
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๐ ๐ ๐ ๐๐ป๐ฑ๐๐ฟ๐ฎ๐ ๐ฅ๐ฒ๐ฝ๐ผ๐ฟ๐ ๐
๐ข You climbed 58 floors today!
Adjusted Pace: ๐ฑ:๐ฐ๐ฐ/km
๐๏ธ Elevation (1.1% avg) cost you ๐ฌ'๐ฌ๐ฒ"/km.
๐ฌ๏ธ Wind (15.5km/h) cost you ๐ฌ'๐ญ๐ญ"/km.
๐ The altitude, temperature didn't affect your run.
โฑ Under standard conditions, you would have gained ๐ฏ'๐ฑ๐ด".
Try it now ๐ www.bit.ly/enduraw_dashboard
Training forecast: Run no more than 24km tomorrow, or 28km the day after โข Mileage:๐ข โข Run health: ๐ข good and fresh โข Risk of injury:low โข ACR:85% โข www.myTF.run
If you would like to check out this activity on strava you can see it here:
https://www.strava.com/activities/16564187940
About the Athlete: Living in the UK, I am an intermittent Runner, but always striving for more consistency. When I'm not training I can be found photographing insects or listening to really loud angry music (which is the best type of music obviously!)
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