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Saturday long run
7th January 2012
Route and stats on Garmin Connect
This was one of the weekend long run options. Really a medium-long effort, it was knocked off at a good clip with the able assistance of Alasdair Miller and Alasdair Duke. Mr Duke had his trademark rucksack, and Mr Miller looked as unruffled as ever by the pace, although he insisted this wasn't just an easy jog for him. I think of him as a sort of Don Reid runner....not a hair out of place....no, hang on....that's just "not a hair", isn't it? Meanwhile, back at the running, the guys really pushed me on and I think there'll be another similar run next week - same time, same place for more good training.
James, I hope you enjoyed your climbing. Certainly a nice clear day for it.
Posted by Johnston Orr on Sat 7 Jan 2012 | 6 comments
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Comments
Alasdair said...
Thanks for the flattering suggestion that I 'pushed you on' - not how I remember it at all! I really enjoyed getting back into the club training scene for the first time in a long time, and I was happy just to more-or-less keep up with Alasdair 2 and your good self through the long miles of West Dunbartonshire.
I'm not sure about next weekend yet but thanks for a great pace run today.
Saturday 7th January 2012 6.16pm
Graham K said...
Guid effort ...and judging by the stats, not exactly slow !
Saturday 7th January 2012 6.39pm
Johnston said...
Quite, that was the point - relentless work at 70% of VO2max ([1],[2]) for maximum aerobic development (actually a fraction too quick!), no stops, not much chat after the first mile because of the pace, and if you get dropped - tough!
Mr Duke does himself a disservice - he stuck tenaciously to Mr Miller and I all the way.
Join us for your early-stage marathon training Graham?
[1] - why 70% of VO2max? See this Running Times article, particularly "Peter's Pacing Principles" at the bottom of the page.
[2] - convert to/from HRmax with this calculator near the foot of the page and see pace equivalents in terms of 10k pace, HM pace etc.
Saturday 7th January 2012 7.45pm
Cam said...
What is your VO2 max Johnston? Any where near Lance Armstrong's 85?
Saturday 7th January 2012 9.07pm
Johnston said...
...or Kilian Jornet's reported 90+?
No chance. My 5k PB produced an estimate of a paltry 56!
Pass the EPO...
Saturday 7th January 2012 9.32pm
James Callender said...
Glad you guys had a good session. Might've been clear in Glasgow but it was a driech, blizzardy, windy, shivering, fell-in-a-burn-on-the-walk-in-freezing-on-the-belay sorta day on Ben Cruchan. Retroactive pleasure innit.
Monday 9th January 2012 11.31am