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240 Min Long Run

LOAD: 85

240 Mins @ Easy Pace (RPE: 3-8)

All about time on feet. Don’t push the pace early on and ensure you are well hydrated and have fuel to take on at regular intervals.

Big training load this week but the majority is made up from this run (850) and to be honest if you cruise at 5:30+ per km then the load is actually quite a bit lower. So all about time on feet here. I’ve entered the Weald Challenge by the way 🥳

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

5

RPE

5:43

PACE

Had a gig the night before, so late night and a few beers. Perfect. Most of the first half of this route was nice and flat although some was through uneven hard muddy fields or overgrown (very) grass paths so it wasn’t simple underfoot and took a lot of concentration. Hit the first few hundred meters of nettles about 5k in, then hit a closed pathway before Rye so had to wing it for a while climbing around fences hanging over the river (!), changing the route into Rye to match the wrong side of the river. Heading out of Rye was nice along the 1066 Walk then a nice little hilly ascent to Winchelsea. Between Winchelsea and Pett Level was where I hit trouble as the ‘footpath’ route was basically through a bog filled with nettles, it got so bad at one point that I had to stop as I had tears of pain in my eyes! I was swearing an awful lot. Then it got wetter so I bailed and had to wade through a bog to climb out onto the walkway next to the canal. Few hills over fairlight but nothing too bad, hot Hastings ahead of schedule so made up some time (an extra 40mins) by running around St. Leonards. Didn’t feel that tired once during this run and nothing was challenging (apart from the nettles), pace was pretty good – was comfortably hitting ~5:10-5:20s at a few points with ease. No niggles, a minor bit of soleus pain at the start, felt pretty fine throughout and wasn’t trashed when I got home.
Sam Davies
Apart from the route issues, a really good run in terms of pacing and how you felt. What we want really, to be able to spend that much time on feet without trashing the legs, so very pleasing in that sense. I can only assume you did a different route to the canal one? That’s normally quite good, albeit a bit boring. It’s not great though that footpaths are like that, we had an issue in Icklesham recently where the footpath just ended with a fence and no way through, which was a bit of a piss take. All in all though and excellent training run. Great job Sam.
simon-linklater

Coach Simon