and the calf goes pop!

I started this week with a rest, yesterday’s effort at the Oldham Half Marathon warranted a break and elected for a brief walk.

The lanes are still muddy so Tuesday used the usual Crompton loop of 5.5 milestone, the pace felt good but had a slightly tight calf as I got to the highest point on the route. My chest was a bit tight, the return of car traffic starting to take its toll I think. 

I decided against a fast run through Royton (which is the norm), the aim was to keep the run at 161bpm so settled for a comfortable but tempo last mile.

As usual got to the mid week and weighed up what to do, I have been thinking about marathon training and how Manchester may or may not happen. At some point my long runs become loooooong and want to make interesting routes that I can extend as the plan this year is to increase them 1 mile a week till I taper down in the middle of September.

So looked at a common route I see on Strava and have done in past years up to Hollingworth lake, it is too far for my usual 10 mile Sunday jaunt and comes in at 18 miles, so decided to do it on the bike as this is a super distance for a jolly bike ride.

I could not find my HR strap so managed used my Garmin Forerunner to track the ride, it can pair to the edge and display its screen (So to speak) so at least I can view my MPH and HR.

It was not setup for autopause and you still have to use the watch buttons, there being plenty of lights and roadworks, I was pausing and unpausing all the time. Sometimes I forgot to start the watch, the worst being in Milnrow... so my hard effort through the village and up the steep hill "Kiln Lane" is missing, hence the Stava title of "Afternoon Ride - stupid pause button" bah.

But managed fine in the sun and the canal was just tooooo busy, at one point I had to go through a tunnel, I always ring the bell, before and during to warn folks I am coming, near the end of the tunnel a couple entered from the other side, they tried to push back but in the end I caught up too quickly.

The guy was giving me grief and shouted 2 metres at me, my reply "Stay Alert, listen for the bell" and carried on my merry way.

As I went around the lake, I stopped for a breather and took some pictures, there is always a queue at Mt Thomas's Chippy so now it is more evenly spaced at roughly 2m 

On Thursday I had my planned 10K to do and it was very hot, not fun in the sun but managed a good effort.

Friday was again a hot day and after work heading out for the run, all good but the last mile hard going and my right calf felt a bit tight

With the weather being unpleasant in Saturday I decided to take a rest and give my legs a chance to recover.

Sunday was set to be an 11 mile or so run, heading out to do my usual route of up to Rochdale, down Queensway, onto the canal and home... All was going well, chest felt good, legs strong, shoulders pain-free (been a week of painful right shoulder). I was going at around 7 min/mile and suddenly my right calf popped, I managed to run another 400m but had to pull up.

Runners are great people and it was a nice change to only see dedicated runners and a few cyclists on the towpath. The numpties that have been out since the lockdown are a nuisance, so early on a Sunday and the weather not conducive to their requirements, it is back to proper folks to use! 

So now have been icing the calf and deployed a Tubigrip to give it support, ice, rest and maybe a bit of cycling this week and hopefully, I can start training next Sunday... you never know with these things, time to listen to my body for a change!

Hope you have a good week!

Mark

Edinburgh Marathon is off

Last Sunday I started putting marathon training into practice and wrote about how you should start to increase mileage, some intensity and some variety. So had some fun running a hilly route and doing a little extra.

This had the effect of overtraining and Strava had a whinge at me, the balance of measured training versus having fun, which is my main reason for running and exercise in general. It also keeps you fit and some illnesses away, in my case the Sarcoidosis that hangs around in my lungs. If I don't exercise my lungs that the disease takes hold and the muck I have to cough up not great!

So to carry the fun theme, rather than do a standard Monday bike ride of 10 miles to ease my legs (The day after my LSR) I was challenged to do a hilly ride. Pretty soon my distance training will become a little dull as you should practice a route similar to the race you are doing. Edinburgh is flat at the start and downhill for the rest of the route, to the point, it is not a qualifying race for things like the Boston Marathon as the race and time you are proving your abilities has to pass a basic test of:

The start and finish are no more than a certain distance away from each other and the course is not "net" downhill.

Edinburgh starts in the city centre, heads down to the coast, follows the coast out to a housing estate where you loop back and then finish on Musselburgh racecourse.

 

So not close to the start and definitely downhill! But a great run and PB potential, the drawback is that it is usually at the end of May and very warm!

So back to the ride, nice and hilly and took in much of the Oldham Half Marathon route albeit a bit longer! The route takes in beautiful views of the countryside around Oldham, in particular, Uppermill which looked great in the sunshine (I managed to miss the downpours from earlier in the day)

Going downhill on Grain Road was a bit scary as the tarmac was wet and the heat tends to make the surface more slippy somehow so I got to around 35 mph but had to ease on the breaks before the bends and as it enters Delph really manage the brakes!

Tuesday was my sons birthday so took a break from training, Tuesday being my traditional Delayed Onset Muscle Soreness (DOMS) day which comes 2 days after a long run, if I manage my Monday session right I can usually avoid DOMS but as you get fitter and used to the long runs it becomes less of an issue.

I did have a quick run on the beach, knowing that Strava would map me running in the sea, which I actually saw for the first time ever!

Wednesday was my normal mid-week longish run, the sun was out and enjoyed a bit of speed for the first half, it always feels a bit of a slog coming back from Middleton, more hilly, smoggy and general grim part of the route.

On this picture, you can see Strava's summary giving the route and mile splits.

As a "premium" user I get an extra feature of GAP, this gives you a different pace based on the elevation.

In essence, it flattens the route for you, allowing you to see if you are consistent up and down the hills. 

Very nice to get thanks for running hard up a hill... not so for taking it easy downhill as this shows, however, it shows consistency!

 

On Thursday I did my Crompton Loop as the weather has been foul recently, the “Lanes” are mostly mud after a good downpour.

My pace/HR is consistently reducing and Strava has a nice feature of matching your runs and giving you a trend

Friday arrived and the email I have been dreading came in, the Edinburgh Marathon is off! So a review of my training plan ensued and a revised plan is now in place, gone are the long long runs and refactored as Manchester Marathon being my goal, that of course may fall by the wayside and as a result, this will be a poor racing season. But in context, I would rather train alone and not race, than have this virus make more lives miserable!

So I went for a quick bimble on the bike to keep my legs loose!

Saturday morning I met Steve at Salford Quays, he is training for the Barcelona Ironman in October so this week “happy” to be open water as restrictions are being lifted. The one good thing to come out of the COVID situation is more people are keeping fit and getting out and about. He says that “uswim” can open the booking on a Wednesday and within an hour all slots are booked for the Saturday. There are 100 swimmers per hour and I don’t know how many sessions are put on through the day but he got an 08:00 - 09:00 place. 

I rode down the Rochdale Canal to me him, the geese are very protective of their young at this time of year so plenty of hissing! I got a bit lost as usual so I arrived a bit late and after a quick phone call, a rendezvous was arranged. As he was on his road bike, the canal towpath no use to him, we headed to my house on the roads and I managed to keep up with him and even rode up the big hill back to my street!

To finish the week off I did the Oldham Half Marathon route, it is a beast of a course and something I was very involved with 10 years ago as Assistant Race Director. I have driven around the course, rode around it with the official measuring person (Vowing not to ever run this race as it is too hilly) and run some segments of it.

So with the news the marathon was off and not much to aim for I figured a good effort was required so that I have a yardstick to what:

 

a) My half-marathon potential is.

b) If I ever compete in it then some knowledge of how to race it (Don’t attack the Ladcastle hill, it ruins the next bit”) and a 1:40.11 time I would be please to take in a race, so a target if I ever do compete.

The Oldham Half consists of 7 basic stages, the back of my hoodie (from the event) has a good profile of the race

• Town Centre - One lap of the market area and then down to “Mumps” and onto the bottom of Ripponden Road. As with all races try not to get too giddy and manage your pace.
• Up Ripponden Road to Grains Bar - a long stretch of uphill, it has small sections of “flat” so you can get your breathe back and your HR down a bit, but has that effect of “not another hilly bit” about it.
• Grains Bar to Delph - Fast downhill, fantastic views and once you go through Delph it is flat and a beautiful village, shame you don’t turn left and miss going through the village proper! As it is you turn right and head to Ladcastle.
• Ladcastle - This road is one hell of a hill, very steep to go up and when you get to the top, the reward is breathtaking views of Uppermill. As you descend on the other side you go past the golf club, mind the bends and posh cars as they come up at you! On the race we have marshals and signs everywhere.
  
  
  
  
  

I took this picture on Monday when I cycled up Ladcastle, it is stunning and after a hill like that!

• Lydgate - Once you get to the bottom of Ladcastle you swing right and up to "the Farrah’s" pub, on our risk assessment this is one of the biggest outside the town centre. You have to cross over at a junction, not so bad when you are on your own, with hundreds of runners (spaced out by now) but now you have a big climb to Lydgate. It pays to have paced Ladcastle well, today it was a struggle to get my legs moving well today on this section. You then have a smashing downhill to the village of Lees, try to get your breath back as the uphill to Lees soon looms.
• Lees - Put politely, this hill stinks and you will be glad to get it over with, unfortunately, the rest of this section moves you into a less glamorous part of Oldham slightly downhill so get your breath back for the final (and first) section
• Back to the High Street - So when you have passed the areas of Clarksfield and Greenacres, you swing a left at the Fire Station and head towards Glodwick, it undulates and you can sense you are in the last mile of the race. Traditionally I view half-marathons as a 10-mile race with a 5K (parkrun) to finish. For the Oldham Half, it is more a 12 mile with 1 mile give it what you can, there is a sting in the tail of this race and it the reverse of the start (if you recall I warned about managing your pace for the first stage...) it is a big hill Oldham sits on and if you can manage a Linford Christie sprint at the end, then all the best to you.

So all in all a good week and chuffed with the Oldham half route.

Have a good week

Mark

 

12 weeks to the Edinburgh Marathon

It's now 12 weeks to Edinburgh and a good time to start marathon training. Traditionally you do a 16 or 12-week program but that can be subject to fitness and current training.

A typical method is to slowly increase your mileage, for me, this would be a mixture of increasing my Long Slow Run (LSR) week by week and a longer mid-week run. As you get nearer the race you taper up the LSR to 22 Miles and back down i.e. 12, 14, 16, 18, 20, 22, 18, 16  13, 10.

Training should be a mixture and for me, this would be LSR, speedwork at the track, gym work and cycling, right now lockdown is making training options very limited.

I was still ill on Monday with a tight chest and dodgy stomach so I took another day off training, when you are not feeling great, try to rest as coming back to soon can set you back further and further. You will not lose that much fitness with a few days off so it pays to take it easy.

So on Tuesday, I went out intending to keep the HR down to 150bpm (it will go up with any hill of course!) The route I chose is my favorite when it's dark or wet, the Crompton loop is a steady climb from Royton to Shaw, up to Crompton and back to Royton.

As I come back through Royton there is a segment from the Junction Inn pub to the Middleton Road lights, I often like to give it a blast as I have only a mile to home.

There is one junction halfway, which on this occasion a car was attempting to turn into, thankfully they stopped and waved me across. I then kicked on and rewarded with a top ten result and now the 7th fastest!

As I saved my run on the watch it gave me a new max threshold Heart Rate (HR) of 180, this will now make my training runs automatically a little harder on TrainingPeaks as I set them on a percentage of Threshold HR.

This is a nice way to Segway into a question from a colleague at work this week about what HR to train at!

There are many formulas and theories about HR training, the core statement is that you should include HR in your plans and during races if you are intending to improve either your fitness or race times.
You can of course “feel” how fit you are, train at a pace and see how you feel after, but it is a bit “finger in the air” and not the best way to approach things.

As I mention there are many theories about HR training but they typically boil down to knowing your Maximum Threshold HR and then training in one of usually 5 zones:

Zone 1 = Warm up
Zone 2 = Comfortable
Zone 3 = Fitness
Zone 4 = Anerobic
Zone 5 = All out

If you train and race in Zone 5 for too long your body will tell you so!

In TrainingPeaks my zones are set like this:

If I change my Threshold HR then the zones will auto recalculate, I use the classic Timex 5 zone method!

So Wednesday I went for my 8 mile run (mid week longish run for marathon training) with an average HR of 153ish planned, as it turned out I went wrong in the route and add to do a lap of Royton to make up some distance and did 7.5 miles but the pace was comfortable and enjoyed some fast bits.

When I checked Strava I was surprised to see so many good segments with PR’s, I thought the pace was okay and low HR, when doing a session where HR is the main factor I tend to use a specific page with either 3 data fields Avg HR, HR, last lap HR... or this

So when running it was in the green zone aka Comfortable and this way I don’t get distracted by pace or distance... works a treat

On Thursday my new Garmin Cadence Sensor arrived and once the foul weather had died I went for a quick spin (after pairing, amending the data fields etc) to test it all out

The screen looks great, although I may swap Speed for Cadence as I want to see that more clearly (I did check for traffic before getting my phone out to take this photo)

I like to train with cadence, in times past the theory was for cycling get into the highest gear you can manage and push like hell. Then Lance Armstrong (like him or not) is accredited with pushing the theory that this is not the best thing for your muscles and finding (your own) sweet spot between 80 and 90 rpm will preserve your muscles for the final push. If you ever watch professional cycling races they seem to be slow in comparison to the last 200 metres when one breaks they go hell for leather.

Either way it works for me to train with cadence and HR when cycling, so future sessions will have this and TrainingPeaks allows you to set a target cadence as well as HR and speed.

Strava is a much better tool to show your cadence as it was originally a cyclists app, these days it is more heavily runners based so is more focused on that and its swimming section is just pants (use swim.com much better)

Friday and time for a bit of race training, yes all races are off for the time being but I need to see what my fast pace is like so I can start to work out my Marathon pace. There are apps and websites for getting a guesstimate, once you have an idea of a pace you can test it (normally in races), refine it, then practice it on some parts of your LSR’s.

My plan for the run was to go out comfortably fast on the flat and keep under 8 minute miles up the hill, to do this I switched to the “Lap” screen and monitored my average pace, once I got to the top of Rochdale Road and turned left, I switched back to the main screen and got the pace going again. It is a useful training technique to do a hill session and sprint on the flat, simulates race conditions!

 

So for my first pace estimation, I will take the 5K time of 21:12 double it and add 1 minute. So my 10k time should be 42:30. Unfortunately, the Rochdale 10K should have been my test event but thanks to  COVID-19 I will have to try and push myself on a track or something (hopefully they will open soon).

The 10k time should then give me an estimate half-marathon time and pace, then use that to estimate my marathon pace... simples. The next 12 weeks are about improving my fitness, going longer on my LSR’s to get used to being on my feet for long periods and finding my target marathon pace!

On Saturday I am going to do bike rides, a way of resting the running legs and still getting a workout. With parkrun being off, my usual marathon training puts a 5k pace test in on a Saturday or two in a month

Bike ride

So this week I tried out a route that was around 18 miles, went the wrong way believe it or not due to the navigation app on the edge computer, it so far struggles at the start (calculating) for the first mile. Then the Stakehill roundabout which it

A) tries to turn me left and onto the motorway

B) pronounces as Stack hill, I wish it would use English not US

Then it went loopy as I approached Broadway which it must have known was closed for roadworks, turn left, left then make u-turn, felt very much like being in a car!

Overall the ride was good and I am getting used to the roads once again, I am trying to get my Focus Cayo 105 repaired but the shop is shut for two weeks and they are struggling for spares due to huge demand and a lack of parts, thank you Covid again 🤬

My HR and Cadence spot on so all in all a good session

To finish off the week I had a good run up some hills, not so much an LSR but did slow down a bit for the big climbs. I took my running belt, water and a gel so got a bit of marathon training (fueling) thrown in for good measure.

The views at the top are spectacular however the haze over Manchester is testament to the return of cars to the the city and I felt it when breathing in the car fumes!

This session pushed me over my training allowance so I have to take it easy next week!

So a good week and Marathon training is fully underway 🏃🏻‍♂️👍

Have a happy running week everyone.

Mark

Apps and the Tech I use

I thought it may be useful to show how I prepare, carry out and analyse my training, in my youth this would be paper, stopwatch and verbal from my coach!

10 years ago we did have some technology, I had a Garmin Forerunner 405 which I loved and used both for running and on the bike. These days the market is flooded with devices, apps and websites so I will demonstrate how and why I selected my “tools”.

At the heart of my technology stack is Garmin, I typically stick to one hardware vendor, this has been Apple for the last 10 years, Mac, iPad, iPhone and watch.

The watch has been useful health tracker, running and swimming, I have always used the cellular version so the ability to call, text and stream music (Only Apple Music as they don’t allow 3rd party streaming services like Spotify) very useful when out and about and don’t need to carry a phone.

It was after the Conwy Half marathon earlier this year switched from using Apple Watch to Garmin, it has long been a bug bear that the Apple Watch relies on the touch screen for much of its operation, when wet it becomes unusable!

The Conway Half is a great race and I thoroughly recommend it, super route, friendly runners chatting as you go around. This year there was a deluge as I was finishing and I could not stop the watch (Using the Strava App) as the screen was wet, it took 5 min to stop the watch... very frustrating. So vowed to go back to a watch which uses buttons to start and stop the session!

The flow below shows how data is moved around from device to websites or apps as they like to called these days.

The core to my training is the Garmin Connect app on the iPhone, it collects and sends data to the watch and bike computer. To get courses (Routes) to the devices, you have to use Garmin Express on a computer which still feels a little outdated. 

I use a Wahoo tickr heart rate strap, I got this originally for my (now dead) turbo trainer, it is a basic one with Bluetooth and Ant+ I think it was around £40. Although the forerunner has a built in optical HR capability it can often be erratic due to wrist movement when running, so my advise use a chest HR strap,the Edge 520 paired straight away using ANT+

Strava is a good website for analysing your training, socialising and motivation, I have set Garmin Connect to send activities from the Edge and ForeRunner as soon as they sync. This posts sessions directly to Strava and TrainingPeaks.

The Garmin Connect app and website are okay systems giving you feedback and basic activity but are no match for the other two.

TrainingPeaks is my key training tool, it allows you to plan your week, setting goals (Races) and tracking your fitness. It estimates a Training Stress Score (TSS) for your activity, it uses a basic maths to work out your Fitness, Fatigue and Form.

You want your fitness to go up (TSS drives this), the fatigue to stay low (TSS drives this!) and Form to be around 0 to 10 which is only achieved by tapering down your training... just enough so you are ready for the race.

Currently I have a fairly high Fatigue rating, the Fitness is steadily growing and Form is okay for now as I have no races in the near future.

On the phone app

On a web browser

In the calendar view you add sessions, move them around and see high level stats of how you did

You can easily drag and drop sessions, copy individual sessions, days or weeks to quickly build a basic plan for the coming months.

Once you compete a session the tile will go
Green - If you completed as planned i.e. pace, distance and HR (with a bit of allowance)
Yellow - you got something wrong (Often I go too long or too fast!)
Orange - You were way off... too fast/slow far/nor far enough
Red - You missed the session!
Grey - If you do an unplanned session

As you go through the week it is important to assess how your training has gone and amend your future sessions accordingly.

Yes I still need to estimate my bike sessions better, it is brand new session type so now getting reference data and soon it will be straight forward to create sessions and estimate properly

One of the ways I amend my plan during the week is to check the relative stress score on Strava

By using this view I can see the maximum “Effort” I should do this week, in this case I have a maximum of 578 for the week, I like a long run of around 10 miles on a Sunday so like to reserve my “points’ for that. Last week I did 10.5 miles and was 130 points so 578 - 240 -130 = 208 points remaining.

You can see the white wave is the range of effort that a) has been b) coming, the dots are my weekly effort scores, I have been overtraining in the last few weeks and I can definitely feel it.

Remember YOU are the best source of information about how your training is going... always listen to your body.

Now I go back to Training peaks and see what I have planned

If I roughly say TSS is the same as Relative effort then I have 148 points planned, so can choose to make the sessions harder and/or longer... or leave it as my fitness will have improved a good deal this week anyway, the trick is not to over train.

If you are training for marathons over training is the worst thing as injuries pop at you!

This week I had a go at a brick session, this is were you do at least two activities back to back, so did a bike ride (in cycling bib and jersey) then dumped the bike at home and went for a run. The first thing is the change in muscle groups, bike and run do not necessarily use the same muscles in the same way, so it takes a little while to adjust, also the seat padding in the bike shorts takes a bit of getting used to running in.
I had it in my head that people may have been looking at running past and thinking “That guy has lost his bike” haha 😝

I have been reading up on brick sessions and they are key for duathlon and triathlon folks to not only get use to muscle group changes but the activities during transition like shoe swapping.
It is also prevalent to limit how many of these sessions to do and looks like one a week is the max, I can vouch that they are tough and might pop them in as a Wednesday session.

I was a bit fed up on Thursday so thought lets use some points up on a fast effort, this week my new trainers arrived Brooks Ravenna 11 from upandrunning.co.uk discounted to £99. When I run, I over pronate slightly so have to buy trainers with light support. I used to use Ravennas and they are similar to Adrenaline, they feel great and my pace for the HR very good today.

Friday was a busy day with my Dads birthday so took a rest day, Saturday I was feeling unwell so again missed out on training.

I did by chance catch a few moments with fellow club mates Dave and Colin as they were doing a long long run. The club is planning a return to group training and hopefully I can regain my coach role and at least start off as a run leader when we are allowed!

Sunday and time to take stock of a week and its been a tale of test, effort and sickness, hopefully an insight into how I plan my training and deal with the changes that are sometimes thrown at you.

I went for a 5K run to finish the week off, my Strava Relative effort was at the lower end due to the lay off but still a positive week, Debbie is still recovering from illness so making a great effort and return to fitness

I did this weeks blog post entirely on the iPad and Kensington keyboard, it is a bit fiddly but doable as I become less dependant on the MacBook the world becoming more tablet capable.

Also take note that the features I use on Strava and TrainingPeaks are premium and come at a cost, roughly £45 a year each.

I hope you enjoy reading my blog and as always... keep running everyone.

Mark

Cycling added to my training plan

This week my new cycling computer arrived, the Garmin Edge 520 plus £165 from Amazon, and arrived damn quick even with the current Covid pandemic!

I had looked over the array of devices currently available and narrowed it down to the Garmin or the Wahoo Element Bolt. Both are similar in features but as I am a Strava, TrainingPeaks, and Garmin Forerunner 735XT user it made sense to stick with the Garmin ecosystem.

The device is fairly straightforward to set up, my Wahoo Tickr HR paired no bother using Ant+ and after putting some charge into it set off for a ride.

The initial setup of data fields is okay but did not have HR on the screen and sorry but who cares what calories you may have used (its a finger in the air at best) so when I got home managed to set the fields I wanted and the layout.

Like the Forerunner, you have start an activity then use the top right button to get into the options.
I also got into the Auto Features to enable splits/laps every mile, the common ethos is that cycling would be 5-mile splits but I like to be more granular like with running.

So hopefully next time out the screen will look right and get my mile splits!
The ride started well and got onto Rochdale Canal, you would not know there is a pandemic the way people are behaving, so lots of ringing the bell and shouting get out of the way as I went on my way, I reached 5 miles and the original plan was to come back the same way but was fed up of the great unwashed on the canal towpath so headed back on the roads.

I am well used to using my buff when running it came useful as ever on the roads filtering out some of the road fumes. The roads are definitely getting busy as people start to return to some sort of normality.


Tuesday I was back on the road for a run and used the Royton Trail route, this session I tried to keep the heart rate low, in Training peaks you should use the Activity Builder to set your session,
i.e 5 minutes at 70% maxHR, the 1hr at 82-90% for your main session, 5 mins back at 70%.
Then it can either estimate your pace or for me, I prefer to use a recent activity to estimate my "stress score".
Either way, a lower HR was required and I kept to the plan with an average HR of 151

On Wednesday I went to Edale in the High Peak for a walk with my fiance and our puppy. A big hike up to Mam Tor via Hoillns Cross, by evening we were all goosed.

Thursday Morning I did a short ride to test out the Garmin Edge, all the settings worked great and it was a shame I did not have time for a longer ride!



As I had not run for a couple of days I went for a run, again the aim to keep the HR low and just enjoyed myself at the end. The great thing about Strava and Garmin is the automatic sync of "Starred" segments, so when you approach them the watch gives you a heads up with distance to go.

Then when you get to the start it gives the name of the person who is ahead of you, then as you are running a live update of how ahead or behind you are... which is cool and is as close to pushing to beat someone at the end of a race as you can.

I created this segment as it is the end of my run, slightly uphill and gives me good motivation at the end of a run.

"Take me to the bridge"

So I am now 37th, whose name will come up next time!

Well as it happened the next name was Des Thorpe a club mate from years ago, so I gave it a good effort and rewarded with 6th knocking 10 seconds off and completing in 1:20

Also I completed the Strava May climbing challenge of 2000 metres, a first for me with 2 days to spare!

LSR Sunday went well and completed the Strava May Distance challenge which I think is 200km

So that was a great week of training, next week I will blog about the technologies I use to plan and asess my training.

Keep running

Mark