Laps

Staying in Somerset there was a 1.7 km loop by the house. 3 laps at 5'18"/km.


Apologies for brevity - posted from my iPhone

Three parks

8.42km at 5'34"/km in two runs around three of London's great parks: St James', Green and (some of) Hyde Park.

Beautiful morning, with the sun rising, mist on the Serpentine, Buckingham Palace etc etc

Gym session - what a lot of runs

First a slow warm-up - 1.00 km at 5'45"/km

Then into a gym session with Lyn - a warm-up on the bike, then stretching, then abs and then 3 x 1km runs at 12.5, then 13.0, then 13.5 km/hr.

So:

1.00 km at 4'49"/hr
1.00 km at 4'37"/hr
1.00 km at 4'25"/hr

And then a longer slower run: 6.71km in 40'14", at 5'59" per km

So of to a great start for the week with 10.73km under my belt already

Back on the bike

10.3km on the mountain bike with the dog running alongside! I don't know if her barking means go faster or go slower! Very slow, but work to do on the bike now. Recorded on www.trailguru.com

Another 5km, some quick

1.05 km at 5'37"/km
1.01 km at 4'29"/km (yay)
3.03 km alternating every 200m, 10km/hr and 13.5km/hr. Average pace 5'07"/km

Total distance this week: 31.61km
Total distance this year: 123.41 km (plus the missing 0.92km)

Fast!

A five km run at less than 5'/km. Yay. The details: 5.06km in 24'51" - a pace of 4'54"/km. Also a 1km warmup run.

On the treadmill - but I think this was a first genuine less than 5'/km run.

Another month begins

with 7.29km around the Pitmunie loop at a pace of 5'25". Early in the morning. Sun rising - nice!

And I've gone to the blue level on Nike+, meaning I've now completed 1,000km running since the end of 2009.