Deeside to Chester 2 cycle paths - 20mile run route

and detail in Chester- out & back on old railway beyond canal
then out & back on canal path North before turning South to head for the riverside track

20 mile run - Deeside to Chester & return. Hot- what a scorcher!

Todays LSR- planned and looked forward to for days . And discussed with colleagues in work - how to cross between the 2 Deeside to Chester cycle paths.Hurrah for goole maps , and a bit of local knowledge - Thanks Sue & Tony R.

I parked in Shotton carpark at the ,starting near Corus Social club - home of the Deestiders off road , a brief 2.5miles west along the cycle path with a little hill, then return to the off-road route, accross the Dee on the railway bridge, and the steady long flat route on the cycle path along the old Dee Marsh to Mickle Trafford railway route, i little recci 0.5mile towards Chester city over the canal, then return then a little 0.5mile north on the canal, return then my new route along the canal South towards the river, crossing the canal by the locks before Telfords warehouse- the people sitting outside there seemed to be soaking up the sun - it is Chester race day so busy, and as i crossed the Sealand road to the park and the 'cop' ther were folks walking to town in their 'gladrags' . I stopped briefly at the riverside - hearing the announcements from the racecourse prob less than 0.25mile away & sent a text to work colleague Sue- at the races as a commemoration after a family loss a year ago.

Then earphones on iphone to 'lively playlist ' for the Dee riverside cycle track back to Connah's Quay.
No shin pain this week, great.
But from 1pm or so onwards it was SWELTERING HOT.

Slightly anxious as i didnt know how much water i had left in the camelbackl - but i knew as i got to 15miles & around 5 back - that id get back ok.
Just at 16 - 17 mile oh so tiring, really needed to work on the mantras.

A few negative thoughts as the 16-17 mile area was were i used to 'loose it ' of hit the wall in marathons - i coulndt keep up with Ultra Duncan at Blackpool 2007 at this stage.

But lets work on the positives
i used the gels sensibly, mile, 5, 8.5, 12, 15, 18) and once i got the mantras going , then i could get into a rhythm. I need to analyse the pace.
In Fleetwood - it wil NOT be this hot -
the heat today was like FLM this year and Blackpool 2005.
-in Fleetwood - i wont be carrying the camelbak.

I'll analyse more later and work on more postives.

Split Summary
====
1) - 1m - 11:06(11:06/m) - 136bpm avge - 152bpm max - 114cal
2) - 1m - 10:34(10:34/m) - 140bpm avge - 150bpm max - 121cal
3) - 1m - 10:46(10:46/m) - 145bpm avge - 152bpm max - 122cal
4) - 1m - 10:13(10:13/m) - 144bpm avge - 151bpm max - 120cal
5) - 1m - 10:51(10:51/m) - 146bpm avge - 150bpm max - 121cal
6) - 1m - 10:10(10:10/m) - 146bpm avge - 154bpm max - 116cal
7) - 1m - 10:15(10:15/m) - 152bpm avge - 159bpm max - 121cal
8) - 1m - 9:55(9:55/m) - 154bpm avge - 157bpm max - 121cal
9) - 1m - 9:50(9:50/m) - 158bpm avge - 162bpm max - 120cal
10) - 1m - 9:56(9:56/m) - 152bpm avge - 160bpm max - 117cal
11) - 1m - 10:52(10:52/m) - 154bpm avge - 158bpm max - 123cal
12) - 1m - 11:00(11:00/m) - 151bpm avge - 154bpm max - 123cal
13) - 1m - 10:34(10:34/m) - 150bpm avge - 158bpm max - 116cal
14) - 1m - 11:50(11:50/m) - 141bpm avge - 154bpm max - 103cal
15) - 1m - 10:20(10:20/m) - 155bpm avge - 159bpm max - 121cal
16) - 1m - 10:31(10:31/m) - 157bpm avge - 162bpm max - 117cal
17) - 1m - 10:35(10:35/m) - 160bpm avge - 166bpm max - 117cal
18) - 1m - 10:16(10:16/m) - 165bpm avge - 167bpm max - 121cal
19) - 1m - 11:15(11:15/m) - 157bpm avge - 165bpm max - 115cal
20) - 1m - 10:29(10:29/m) - 165bpm avge - 169bpm max - 118cal
21) - 0.37m - 4:33(12:19/m) - 153bpm avge - 163bpm max - 40cal

Dee River Bore- the tide comes in 1200hrs Sat 8 8 2009

20mile run, new route & first sight of a river bore

slow and long along the banks of river Dee Wales Towards Chester
Last 2miles very painful - hope its not shin splints / stress fracture v painful

First i ran 3 miles west on the cycle path, along some of the Deesiriders off road route, Connahs Quay Dock, then housing estates & park to Kelsterton College- home of the famous North East Wales fetch Mile- then return to near the start, over the Dee Railway Bridge to the North Side- then a new run for me , along the cycle path adjacent to the river rather than my usual which goes inland towards Blacon & the Canal.
A wonderfully flat route, some highlights, lots of river mud,
my first sight of
-the new jetty/ dock at British Aerospace Broughton to load wings onto the pontoons to float down river, no wings today
-the bridge at Saltney ferry- i jogged over , had a chat with a cyclist who took my pici on my iphone
-the football club with the ground (mainly) in Wales Chester FC - poor Chester fans - i do really mean that - see the statement of support of Wrexham fans for Chester fans
- and amazing after i turned - my first view of the river bore , whats that sound thinks i- sounds & looks like a wier, which i know there isnt one downstream of Chester- i looked at the river and there was the tide moving upstream in a line accross the river, amazing - id not seen that before, photo to be posted later- thay surf the Severn bore in autumn dont they ?

as you can see i anaged a few miles around 10min/mile or less that is satisfying, especially as i was carrying my camelback, i drank half a bottle of lucozade caffein early on , then lots water, a gel at 8, and another at 15, with a cereal bar at 12.

So al in all a very pleasing run , my left knee pain disappeared after a mile or so; but then the shin ankle pain in my last 2 miles mas NOT good - pace 12min/mile or worse , and it hurt as i walked 500metres from my car to the footy this afternoon.



Split Summary
====
1) - 1m - 10:37(10:37/m) - 133bpm avge - 145bpm max - 118cal
2) - 1m - 10:24(10:24/m) - 143bpm avge - 155bpm max - 119cal
3) - 1m - 10:18(10:18/m) - 145bpm avge - 156bpm max - 120cal
4) - 1m - 10:17(10:17/m) - 150bpm avge - 158bpm max - 120cal
5) - 1m - 9:59(9:59/m) - 146bpm avge - 155bpm max - 118cal
6) - 1m - 10:09(10:09/m) - 149bpm avge - 155bpm max - 117cal
7) - 1m - 10:21(10:21/m) - 148bpm avge - 152bpm max - 117cal
8) - 1m - 9:59(9:59/m) - 148bpm avge - 152bpm max - 120cal
9) - 0.5m - 4:41(9:23/m) - 147bpm avge - 158bpm max - 56cal
10) - 0.51m - 5:06(10:01/m) - 148bpm avge - 158bpm max - 59cal
11) - 1m - 11:08(11:08/m) - 146bpm avge - 152bpm max - 117cal
12) - 1m - 10:30(10:30/m) - 146bpm avge - 154bpm max - 114cal
13) - 1m - 10:32(10:32/m) - 150bpm avge - 155bpm max - 115cal
14) - 1m - 9:55(9:55/m) - 155bpm avge - 160bpm max - 120cal
15) - 1m - 9:57(9:57/m) - 157bpm avge - 164bpm max - 118cal
16) - 1m - 10:02(10:02/m) - 165bpm avge - 167bpm max - 117cal
17) - 1m - 9:55(9:55/m) - 162bpm avge - 168bpm max - 118cal
18) - 1m - 9:53(9:53/m) - 165bpm avge - 168bpm max - 118cal
19) - 1m - 9:54(9:54/m) - 168bpm avge - 170bpm max - 120cal
20) - 1m - 11:15(11:15/m) - 155bpm avge - 170bpm max - 113cal
21) - 1m - 12:44(12:44/m) - 153bpm avge - 161bpm max - 103cal
22) - 0m - 2(Infinity:NaN:NaN/m) - 155bpm avge - 155bpm max


Heart Rate Zone Summary
====
HR Zone: 0-123bpm (Sub 70%): 1.2%
HR Zone: 123-132bpm (71-75%): 2.5%
HR Zone: 132-141bpm (76-80%): 7.1%
HR Zone: 141-150bpm (81-85%): 27.9%
HR Zone: 150-158bpm (86-90%): 36.4%
HR Zone: 158-167bpm (91-95%): 20.7%
HR Zone: 167-176bpm (96-100%): 4.2%


Pace Zone Summary
====
Pace Zone: 8:20-8:39/mile: 2%
Pace Zone: 8:40-8:59/mile: 3.9%
Pace Zone: 9:00-9:19/mile: 8.1%
Pace Zone: 9:20-9:39/mile: 10.6%
Pace Zone: 9:40-9:59/mile: 14%
Pace Zone: 10:00-10:19/mile: 16.7%
Pace Zone: 10:20-10:39/mile: 10.4%
Pace Zone: 10:40-10:59/mile: 7.7%
Pace Zone: 11:00-11:19/mile: 5.6%
Pace Zone: 11:20-11:39/mile: 3.9%
Pace Zone: 11:40-11:59/mile: 2.7%
Pace Zone: 12:00-12:19/mile: 2.1%
Pace Zone: 12:20-12:39/mile: 1.7%
Pace Zone: 12:40-12:59/mile: 1.3%
Pace Zone: 13:00-13:19/mile: 1.2%