I took everything to work for my run today with the exception of my Garmin. Bagged up my kit, put the timekeeping device on my bag…and I presume it rolled off in the morning gloom and I forgot about it until I was at work.
So plans for just over 4 miles to include the biggest hill out of Rye twice were scuppered (as Jogblog says – without a Garmin, the run doesn’t count) for a return home and a plan B that included intervals with Audiofuel up and down the bypass.
As much as the bypass fills me with dread, I haven’t yet got bored with it. Well illuminated, straight and flat it seems perfect for tempo training be it on bike or foot and with a myriad of options for turnaround points, distances can be well estimated for getting home on time.
Martin Yelling intervals were selected which at 43 minutes are a bit longer than a normal Wednesday run for me, but I’m feeling frisky at the moment so I wanted to go with what felt good.
Unfortunately after the first 170 bpm segment, the stuff coming from my lungs makes me wonder if I’m going to be on the receiving end of Cathy’s cold. Recovery was swift, though, and my overall pace through the intervals was pretty consistent from each set, so my pace was reasonably even (not shortened massively to allow the feet to keep the beat, despite the slowing I feared), so I’ll claim it a success.
The timing was good, too. Just by running Saturday it seems I missed yesterday’s rain and this evening was clear, bright, and still unseasonably warm. Very nice running conditions.
42 minutes 59 seconds of effort resulted in 6 miles dead; since I kept to the beat all the way through, I reckon that makes 6810 steps (an average 158bpm). On a repeatable route, I think that encourages a monthly repeat to gauge fitness deterioration as age increases and the winter lowers my fitness.
45.08 miles to go.
