Racing and Training 2019

We did six at six the riverside figure of 8. There were 14 of us plus Carl on a bike Carl on a bike Roni Me Layton Jones Richard Talbot Susan Urbano Dianne Williams Alison Ellis Julian x Trudy Hurford Ellie Jones Barbara Wilkinson Claire Pearce Liz Sharp Tottle plus one young lady unknown to me

It was the Crooked mile and this time it was (well) organised by Caerleon Runners. I did 6:33 which is my fastest mile of the season so I am happy. I went of a bit quick and decided I had to ease back. I finished quite stronglt. My Garmin stats were... Laps  Time Cumulative Time Moving Time Distance Elev Gain Elev Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Avg Run Cadence Max Run Cadence Avg Stride Length 1 01:32.5 01:32.5 01:32 0.25 -- -- 06:10 06:08 04:59 120 140 196 218 1.33 2 01:45.0 03:17.5 01:45.0 0.25 3 -- 07:00 07:00 06:28 137 139 186 191 1.23 3 01:43.3 05:00.8 01:43 0.25 -- -- 06:53 06:52 06:54 137 139 187 189 1.25 4 01:33.5 06:34.3 01:33 0.24 -- 3 06:36 06:33 06:20 138 140 188 196 1.3 Summa...

I did a short sprint session on the Caerleon cycle path. Saw Nicky Dominy on my cool down. 3 * 120m + 90m + 50m It went reasonably well

I did an LSR 10 miles from the NISV towards 14 locks (out and back). Our watches clocked 5 miles close to the bridge about a third of the way up the steep slope. That's where we turned. There were nine of us.- me, Elinor & Morwenna, Bethan Coles, Ange Taylor, Marion Norris, Hayley Penn, Lisa Williams (Lisa-Marie Williams) and Nichola Rose (with an h).

I did an LSR from the NISV. 10 miles which was an out and back towards the 14 locks. We actually stopped at the humpy back bridge about a third of the way up the steep hill. It was at this point that watches were showing 5 miles. I led group 6, we were... Me, Bethan Coles, Elinor and Morwenna Phillips, Ange Taylor, Marion Norris, Hayley Penn (she is Scott Penn's partner by the way), Lisa Williams and Nicola Rose. We were well outside 12 minute miling.

I did six at six the riverfront figure of 8. 12 started. Roni dropped out early doors with a bad back.Not sure how many did the second lap. There was Dave and Ann Westley, myself, Sam Skelton, Richard Talbot, Dianne Williams and Liz Davies.

am After Pilates I went to the caerleon cycle path and did a speed session. 700 (7m) + 3 * 300 (4m) I lengthened the recovery after the 300s to 4 minutes from the traditional 3m so that I could walk back to the same start point. The workout was set up on my FR235 with lap press recoveries.

Sports Massage with Josie. I am feeling pretty good. I just need to shed a stone! I met Jane Derrick (Caerleon Runners) at Slimming World!

Rose Inn race 4 in the series. I was 4 seconds slower than race 2 even though I felt fitter and stronger today. Did the false start caused by a farm vehicle backfiring have cost me those vital seconds? I ran the first lap with Chris Hill (Caerleon) and Andy Davies (Rodent) they both slipped back on the second lap. My last mile was the fastest by 20 seconds.

8am Lliswerry official 9 mile LSR with some 10:30 min milers out of the NISV

technique... short sprints on grass 8 * 60 on the top field of Beechwood Park

2 sets of 160 * 2 + 80 * 2

10 * 400 on the track

3 * 3 * 200 on the cycle path at Caerleon

The Brecon 10 mile road race. I struggled through lack of fitness but I was five minutes faster than last year so I guess I'm on the way back!

Six at Six ... the riverfront figure of 8

2 sets of 160 * 2 + 80 * 2

SDR bridge reps with group 5

Lock Lustre from 14 Locks reached Betws Road before turning

Speedwork on the cycle path 3 * 3 * 200