{"id":15799,"date":"2014-03-10T04:43:37","date_gmt":"2014-03-10T04:43:37","guid":{"rendered":"http:\/\/www.alananna.co.uk\/blog\/?p=15799"},"modified":"2014-03-09T19:50:46","modified_gmt":"2014-03-09T19:50:46","slug":"active-sunday","status":"publish","type":"post","link":"https:\/\/www.alananna.co.uk\/blog\/2014\/03\/active-sunday\/","title":{"rendered":"An Active Sunday"},"content":{"rendered":"<p>Sunday was set to be fairly busy day. I started with my usual run and swim in Machynlleth. My training is stepping up a notch at the moment, with slightly less volume but a little more intensity as I move from Base Training into a Strength and Endurance Phase. That meant hill reps on my run this morning. It was supposed to be 4x 3 minute hills reps but I got a little carried away on the first one which ended up being around 5\u00a0\u00bd minutes. I decided to stick with that and did 4 of those instead. The hill was quite steep too so they were taking their toll by the end of it. After those I continued with a steady run to make it an 75 minute run in total.<\/p>\n<p><iframe height='405' width='590' frameborder='0' allowtransparency='true' scrolling='no' src='http:\/\/www.strava.com\/activities\/119032899\/embed\/5c10aec836a65171cbc0376f7bd524515fdaa288'><\/iframe><\/p>\n<p>It was then into the pool for 5x 600m which I did at a fairly easy pace to start with but knocked about 20 seconds off each rep. With the first one in 10:36 and the final one in 9:06<\/p>\n<p>Morgan then joined me in the pool while Anna had a coffee in the cafe. Morgan did a bit of swimming and then we played around before he had a few goes on the slide. He had planned to do the Cerist Juniors training session which was a run session on the field, but he decided against it in the end. So, after I&#8217;d had a bacon sandwich and coffee in the cafe, Morgan and\u00a0Anna headed home while I went to an INTRtri Committee meeting. Morgan did promise he would go for a run later though, but I was hoping he&#8217;d want to go mountain biking instead, especially as it was now looking lovely outside with the sun shining and the temperature up to 13.8\u00baC.<\/p>\n<p>Once back at home Morgan wasn&#8217;t keen to go biking though. I however couldn&#8217;t resist it so set off for a really easy 20 mile spin.<\/p>\n<p><iframe height='405' width='590' frameborder='0' allowtransparency='true' scrolling='no' src='http:\/\/www.strava.com\/activities\/119087299\/embed\/31cc9b0173207060cf6c67fdbaa51b3d118fe74c'><\/iframe><\/p>\n<p>I did promise Morgan he could run the boatyard loop with me though so when I got back from my bike ride I set him off on his own and said I&#8217;d catch him up on my Mountain Bike. I was quite surprised by how far he&#8217;d gone and I didn&#8217;t catch him until he was halfway along the beach at the estuary. He then continued on for a really good run, with an amazing sprint finish. He&#8217;s only done that distance (4.1km) once before in a time of 25:03, today he did it ion 24:25 which is pretty good going. Hopefully we&#8217;ll get him doing the Aberystwyth Park Run soon.<\/p>\n<p><iframe height='405' width='590' frameborder='0' allowtransparency='true' scrolling='no' src='http:\/\/www.strava.com\/activities\/119107769\/embed\/984240b77e24139571dc4a92f3d287eee4343093'><\/iframe><\/p>\n<p>Anna had been cooking us up a lovely Sunday lunch whilst we were out as well, which was the perfect way to round off a busy day!\u00a0frame&gt;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sunday was set to be fairly busy day. I started with my usual run and swim in Machynlleth. My training is stepping up a notch at the moment, with slightly less volume but a little more intensity as I move from Base Training into a Strength and Endurance Phase. 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