Tom Roper's Running Training

Towards Blackcap and back through Balmer

A muggy lunchtime run.
Time: 51:49
Distance: 5.43
Pace: 9.32 (best 7.54)
Average heart rate: 161

Another run

Envlivened by some travellers and their dogs, a sunny run up to Newmarket Plantation and a little bit further.
Forerunner out of juice so I used a conventional stopwatch.
Time: 39:29

First post-Seaford run

For my first post-Seaford run I chose a slightly abbreviated version of the Sussex Health Week route, cutting out the trip up into the woods above Stanmer Park.
Distance: 5.55
Time: 54.040
Pace: 9.52 (best 7.31)
Average heart rate: 155
It was a bit painful and I hadn't meant to go so far, but it was such a beautiful day.

Last run before the Seaford half marathon

I used Stanmer Park for some interval training as my last outing before Sunday, 6 X 400 metres.
Distance: 4.73
Time: 41:35
Pace: 8.48 (best 6.21)
Average heart rate: 161

Juggs Road

Sunny and hot
Distance: 6.07 miles
Time: 1:00:40
Pace: 10 (best 5.55)
Average heart rate: 145

Stanmer Park

A quick run today to Stanmer Park and back.
Distance: 3.66 miles
Time: 32.39
Pace: 8.54
Average heart rate: 146

Interval run again

Along the rather damp sides of the A27 for an interval run, 6 X 800 metres with 2 minutes jog recoveries in between,
Distance: 6.21
Time: 53.55
Pace: 8.4 (best 6.55)
Average heart rate: 152

Stanmer Park 3 miles

An easy run in Stanmer Park marred by fall at end but no serious damage done.
Distance: 3.34
Time: 30.04
Pace: 9.00
Average heart rate: 149

More interval training

Four sessions of a mile, with three minute jog recoveries in between, and warm up and cool down. Again executed on side of A27.
Distance: 6.6
Time: 57.19
Pace: 8.41 (fastest was 5.42)
Average heart rate: 160

Loose Bottom

This time I left the Forerunner at home, so had to depend on an old-fashioned stop-watch
Time: 1:07:12
Distance: known, so will look up