Lunchtime intervals with Jon

almost 4 years ago

I just finished a 8.963km running that lasted about 0hh:54mm:29ss !

Once again I got a message from Jon up the road asking if I fancied a run today. I had run yesterday, but then I know I will get a good workout with him and I enjoy the company. We met just up from me and headed towards the railway. It used to be a matter of crossing the tracks until they built the bridge a few years back. We crossed the river and took to a loop around a couple of small lakes on farm tracks. Jon's workout for today was 800m sprints with 200m recovery repeated six times.

He had a pace in mind of around seven minutes per mile. That is a little quicker than I can manage, but I did not have to keep up with him. I work in metric and was managing around 4:45/km on the first one after starting out somewhat quicker. That was pretty hard work, but I managed a similar pace on most of the others. By the last one I was flagging. I consider that reasonable considering I ran yesterday and that I do not generally run that fast for so long in one session. If I could sustain that speed for 5km I would easily beat my best parkrun time.

The average pace is slow as we walked between reps. I needed that recovery time.

On each rep I finished some time after Jon, but he does not mind and neither do I. He is younger than me and has trained a lot more, even if he considers himself out of shape lately.

I was going to run tomorrow, but will have a rest and run on Friday. I may go for a slightly longer run at a gentle pace.

The weather was very overcast, but a bit muggy and we had a few drops of rain. Only saw a few other people out. One was walking some dogs that Jon knows, but their owner was off working somewhere and so the neighbour took them out. They were very friendly.

All this was around lunchtime, so I came back to make an egg sandwich with the fresh sourdough bread my daughter had just made.

Run free and stay well!

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10 comments

@exhaust 65

almost 4 years ago

You have uploaded 163 running activities, and 12 of them have been of similar distances (within 10 percent)!
Here are your 5-fastest running activities of a similar distance:

Evening run with Jon - 9.445km @ 0:00 min/km pace.
Morning Run: The morning after the night before - 8.66km @ 5:35 min/km pace.
Morning Run - Building speed - 8.13km @ 5:38 min/km pace.
Lunch Run - 9.479km @ 5:39 min/km pace.
Afternoon Run - 30-20-10 intervals - 8.977km @ 5:45 min/km pace.

Over these 12 similar activities, you have travelled approximately 107.04 kms at an average pace of roughly 5:50 min/km!
Your latest run was at a pace of approximately 6.078min/km!
Looks like you went a bit slower this time! Remember that it's important to take some rest days, and do some rehab / prehab / strength and conditioning training too! If you weren't intending to go slower, take a moment to listen to your body, and see if you need something. Check in with yourself!

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@bozz 80

almost 4 years ago

"He is younger than me and has trained a lot more, even if he considers himself out of shape lately." Don't you hate people like that? :) Nice job trying to keep up. You did far better than I would have.

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@steevc 79

almost 4 years ago

Jon is a nice guy, so I can forgive him a lot. He also plays bass, so we have jammed plenty of times. His wife is also a triathlete, but having small children means they cannot run together much.

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@hivebuzz 74

almost 4 years ago

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