Russell's running review 2014

My total tracked running distance was 3095km.  5 races. 17 parkruns at 7 venues. I also cycled 3217km

Personal Bests

10 mile PB at Lordshill. 69:08 chip time. Sub-7 (4:20/km) pace according to Strava - measured short

Net-flat 10k PB, 41:54 

Net-flat 6k PB at 4:04/km pace - my best ever age-graded performance

5 mile PB 4:08/km pace 33:15-ish, but net downhill

Half-marathon PB at Warwick BHF 1:36:20 official 1:36:10 by Strava

30k in 2:29:16 (Sub-8/mile pace) 

Other best performances

Farley 10k loop clockwise at 4:19/km (6:57/mile)

Farley Church Sign loop in well under an hour  - 3 nasty hills, 4:25/km average pace

Most painful / toughest

Sub-7 10k. Absolutely brutal. Averaged 176bpm HR, hit 190!  Hardest run ever.
Compton Download Challenge 2014 - the hills!
10 mile PB at Lordshill. - last 4 miles were tough, last 2 horrible
11k sub-7/mile pace with Dan  171bpm average heart rate. Had a 5k cross-country slog back to work afterwards
Started a sub-8 half marathon. Gave up after 10k cuz I felt awful
6x800m intervals, all sub-6/mile pace
Kenyan intervals: 1 min@4:10/km, 1 min @ 5:10/km
6x1k, all sub-4/km pace
3x3km intervals

Races

2014/03/18 Half-marathon PB at Warwick BHF 1:36:20 official 1:36:10 by Strava

2014/04/19 Compton Download Challenge 2014  32.3km (20 miles) in 3:17:41 

2014/05/18 10k in Florence town  Measured short IMHO. 1000s ran, great atmosphere

2014/11/02 10 mile PB at Lordshill. 69:08 chip time. Sub-7 (4:20/km) pace according to Strava - measured short

2014/11/23 Sandown Park Running Show in the Rain  43:43 (sub-7 by GPS) 24th of 181 finishers

Longest

35.5km (22 miles) in 3:09:59 Longest run of the year
32.3km (20 miles) in 3:17:41 Compton Download Challenge 2014
30.2km (18.8 miles) in 2:30:00 (Sub-8/mile pace) Sub-2:30 30km with negative split
27.8km (17.3 miles) in 2:35:06 Lapping waves on the Strawberry Trail
42.6km (26.3 miles) 8 sub-24 parkruns in one day

Most enjoyable

Offroad in the mountains around Keswick
Switchbacks and offroad in Corfu
8 sub-24 parkruns in one day
Long run with a new trail and hills and offroad that felt relatively easy

Prettiest

Offroad in the mountains around Keswick
Compton Download Challenge 2014

Lapping waves on the Strawberry Trail

Parkruns (17 runs at 7 venues)

2014/03/01 Southampton 21:46

2014/04/05 Wincheter 21:14

2014/05/10 Netley Abbey. PB for Ed 26:40

2014/06/14 Eastleigh 22:30

2014/06/21 Winchester 2-lapper 21:21

2014/08/02 Keswick 22:31

2014/08/23 Southampton. PB for Ed. 25:06

2014/09/13 Eastleigh 22:52

2014/09/20 Eastleigh 24:26 

2014/10/04 Coventry in the rain 21:07

2014/10/25 Southampton 24:07

2014/11/01 Southampton 28:16

2014/11/15 Eastleigh with Andy and Ed 28:07

2014/11/22 Southampton 23:51

2014/12/20 Southampton in my Christmas hat 21:04

2014/12/25 Southampton Christmas with Ed 26:15

2014/12/27 Newcastle 21:07

I also did freedom runs at Havant and Queen Elizabeth Country Park - 8 sub-24 parkruns in one day

Segments

2:57/km for 800m (downhill of course)

Hursley site entrances (north to south)  3:22/km in to a headwind

Well that went well 4 Course Records

Taking segments near Liverpool 3 Course Records
Chandlers Ford segments 2 CRs and a 2nd