1 (3pm) 55.04, 8K. Easy run from Caine Road, legs a little tired but ok at easy pace. HR – wonky? Activity/19843888
2 (11pm) 49.53, 10.5K. Steady pace on Bowen, quite happy since double up and a very hard weekend of training. Must not get carried away although and increase training too much! HR 139/146. Activity/19858564
Splits: Bowen 1 – 19.12, Bowen 2 – 19.39
53:29, 12K. Good steady run at pace despite some fatigue in the legs from Saturdays LSD and a few beers the night before. Not sure if record for first leg, but must be close. Activity/19762829
Splits: 1 – 27.12, 2- 26.17
46.28, 9K. Started slow but IS pushing the pace, so ended up considerably tougher than I expected – good speed training although. HR 147/169. Activity/19830409
1.59.18, 24K A bit warmer today, but managed to keep a steady pace. However, was pretty done at 24K and called it a day, would have been perfect to do another 5k, but thats for another day now. Need over 26k on Sunday to hit the 100k weekly, will see if it happens. HR 140/155. Activity/19705809
Splits: 1 – 29.23, 2 – 28.05, 3 – 30.16, 4 – 30.07
1:17:16, 16K. Extremely sluggish and buildup in km really showing today. A slight improvement at the turn arounnd on Bowen and a well controlled second lap. Will be happy to have a rest day tomorrow before LSD Saturday. HR 136/147. Activity/19618006
Splits: Bowen 1 – 19.31, Bowen 2 – 18.36 (38.07), Escalator – 52.25, 13K – 1:03:46, QM – 1:11:27.
1:14:45, 10.5K. No calf trouble today, slightly warmer than previous attempt and slower up to Peak tram, better performance up to Victoria Peak. High West slowish and descending still on the dodgy side, although better today. Feeling a bit tired with one workout to go before rest day and really feeling the increase in km. HR 140/155. Activity/19576377
Splits: Chatham Path 10.10, Barker road 19.28, Peak Station 29.34, Victoria Peak 39.59, Lugard Road 47.14, High West 54.23 (7.15), Harlech Road 1.00.20 (5.57).
1:29:12, 15K. Medium paced effort, but unable to really get going, cannot expect a pb or even seasons best every time anyway. Need to keep an eye on right calf, last two days some mild tension there, only starts halffway through the run. Probably at the edge at the moment, may need to back off a little. HR 142/161. Activity/19529267
Splits: Bowen Road: 5.33 (5.27) (5.05), Wanchai Gap: 22.44 (22.25) (20.52), Peel Rise: 46:37 (45:53) (42.19), Steps 51.26 (50.39) (46.44), Top of Steps 59.02 (57.58) (54.16), Pokfulam reservoir gate 1:16:00 (1:14:10) (1:09:18) Best time, Tuesday 26 Oct 2004, 1:21:52. Seasons best Nov 03: 1:27:12
54:00, 10K. Medium pace to start, then upped it a little on the hill and at the end, great run in great weather. Can imagine getting close to a sub 11 Pinewood in near future, although PB of 10.18 is on another planet, I think these sessions suit me much more than intervals as they are much more satisfying. HR 148/164. Activity/19473550
Splits: Hatton start 5.51 (5.30), Pinewood 11.35 (11.20), HKT 19.30 (19.00), Reservoir steps 24.25 (23.30), Reservoir road 36.03 (34.30), Reservoir Gate 40.12 (38.20), QM xylo 47.18 (45.00). Target: 51.30
2:18:08, 19K. Legs a bit taught fter LSD the day before, but got into a nice easy pace and enjoyed the course. Actually nice to break down the course and see the distances at each stage. Such a great day, and the course actually seemed a lot flatter than I had remembered it, seriously think given same conditions I could do 1.45 on race day. But perhaps I will pluck up the courage to do the full MM again. HR 129/149. Activity/19417324
Splits: 1st stop – 37.58, Hoi Ha – 1:32.26
2:13:44, 27K. Wonderful cool weather, but perhaps a bit sluggish on first leg. second, third and fourth laps really rocking and enjoying the pace. Last section a bit slow, but an increase in distance and pace, so overall quite pleased. Music was a big help, will do this from now on for LSD runs. HR 137/154. Activity/19293620
Splits: Lap 1 – 29.26, 2 – 28.25, 3 – 29.57, 4 – 30.00, final 3k – 15.53.
1:20:29, 16K. Been meaning to do this for a long time, take the 13K on to QM Hospital and finish in Kennedy Town. A very leisurely pace, almost too much on first leg of Bowen and had to up it slightly to stay under 20 mins for the first leg. Cool weather again and running is so easy. HR 133/148. Activity/19185442
Splits: Bowen 1 – 19.56, Bowen 2 – 19.11 (39.07), Escalator – 53.33, 13K – 1:05:45, QM – 1:13:42.