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Location Date/Time of run Run   duration   (mm:ss) Run  distance  (miles) Average Speed (mph)      Average      Pace (m:ss/mile) Average Heart Rate Max  Heart  Rate   Fastest   Mile (m:ss)  Elevation  gain (m) Map Each Mile (m:ss) Shoes Comment
Road - Around home - 6 miles - activity_14589323173 26 Mar 24 11:59 49:17 6.586 8.02 7:29 140 158 7:14 115view on os maps 8:00  7:27  7:17  7:14  7:56  7:15  7:03 Altra Escalante 2.5 Home
Road - Races - Triathlon - 20240324 Newtcracker sprint tri - run 24 Mar 24 11:35 19:21 3.072 9.52 6:18 194 203 6:17 36view on os maps 6:19  6:20  6:17  5:53 Nike Vaporfly 4pc
Road - Park Runs - Cardiff - activity_14540541537 23 Mar 24 09:03 19:44 3.124 9.50 6:19 161 168 6:15 39view on os maps 6:15  6:17  6:25  6:22 Altra Escalante 2.5 Home
Road - dvla - activity_14513758126 21 Mar 24 11:57 24:52 3.292 7.94 7:33 132 154 7:12 114view on os maps 8:01  7:12  7:22  7:46 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_14481211071 19 Mar 24 11:42 51:23 6.588 7.69 7:48 138 155 7:35 119view on os maps 8:08  7:48  7:40  7:38  8:14  7:35  7:21 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_14465608765 18 Mar 24 12:12 27:24 3.373 7.39 8:07 130 148 7:53 89view on os maps 8:28  8:01  7:53  8:08 Saucony Kinvara 2 (red)
Road - Around home - 3 mile - activity_14432437425 16 Mar 24 10:47 31:15 3.920 7.53 7:58 150 158 7:49 74view on os maps 8:08  7:49  7:55  8:01 Altra Escalante 2.5 Home
Road - Around home - 8 miles - activity_14432434523 16 Mar 24 08:28 1:18:38 8.908 6.80 8:50 158 181 6:36 119view on os maps 8:27  7:55  7:44  11:50  6:36  6:38  13:54  7:58  8:19 Altra Escalante 2.5 Home
Road - dvla - activity_14401551485 14 Mar 24 10:31 25:35 3.290 7.72 7:47 137 153 7:23 118view on os maps 8:06  7:23  7:44  8:08 Altra Escalante 2.5 Home
Road - Races - 20240310 Chilly 10k 10 Mar 24 11:30 41:12 6.251 9.10 6:35 154 171 6:33 46view on os maps 6:37  6:33  6:38  6:38  6:36  6:36  6:18 Nike Alphafly
Road - Races - Duathlon - 20240310 Chilly duathlon - run 2 10 Mar 24 08:51 13:08 1.948 8.90 6:45 202 208 6:50 20view on os maps 6:50  6:39 Nike Vaporfly 4pc
Road - Races - Duathlon - 20240310 Chilly duathlon - run 1 10 Mar 24 07:58 19:23 3.121 9.66 6:13 153 167 6:05 28view on os maps 6:20  6:05  6:14  6:04 Nike Vaporfly 4pc
Road - Park Runs - Cardiff - activity_14321166275 09 Mar 24 09:00 20:02 3.113 9.32 6:26 162 168 6:20 24view on os maps 6:20  6:30  6:34  5:40 unknown
Road - Around home - 3 mile - activity_14298596997 07 Mar 24 17:13 27:30 3.383 7.38 8:08 131 146 7:53 98view on os maps 8:21  8:03  7:53  8:25 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_14262540920 05 Mar 24 11:55 51:53 6.602 7.64 7:51 141 156 7:42 112view on os maps 8:01  7:46  7:43  7:43  8:27  7:42  7:29 Altra Escalante 2.5 Home
Road - Races - 20240303 Newport half marathon 03 Mar 24 09:00 1:27:22 13.131 9.02 6:39 142 161 6:32 164view on os maps 6:40  6:41  6:38  6:39  6:44  6:35  6:46  6:37  6:38  6:36  6:43  6:45  6:32  6:11 Nike Alphafly
Road - Park Runs - Cardiff - activity_14211497105 02 Mar 24 09:03 19:56 3.119 9.39 6:23 160 168 6:18 22view on os maps 6:18  6:23  6:32  6:00 unknown
Road - Park Runs - Cardiff - activity_14185601309 29 Feb 24 12:06 25:01 3.279 7.86 7:38 143 153 7:12 119view on os maps 7:54  7:12  7:39  8:05 unknown
Road - dvla - activity_14185601309 29 Feb 24 12:06 25:01 3.279 7.86 7:38 143 153 7:12 119view on os maps 7:54  7:12  7:39  8:05 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_14154790360 27 Feb 24 12:04 40:59 5.374 7.87 7:38 138 160 7:24 117view on os maps 7:54  7:30  7:24  8:05  7:26  7:08 Altra Escalante 2.5 Home
Road - Around home - 4 mile - activity_14107430369 24 Feb 24 10:50 31:30 3.946 7.52 7:59 154 168 7:53 78view on os maps 8:07  7:53  7:58  7:58 Altra Escalante 2.5 Home
Road - Around home - 8 miles - activity_14105726309 24 Feb 24 08:28 1:15:02 8.947 7.15 8:23 153 178 6:33 131view on os maps 8:12  7:48  7:33  13:27  6:40  6:45  6:33  10:47  7:40 Altra Escalante 2.5 Home Includes cardiff park run
Road - Around home - 6 miles - activity_14082890979 22 Feb 24 15:52 51:57 6.573 7.59 7:54 138 153 7:39 134view on os maps 8:17  7:47  7:39  7:43  8:28  7:42  7:34 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_14045808296 20 Feb 24 08:08 26:35 3.397 7.67 7:50 148 169 7:35 95view on os maps 8:12  7:41  7:35  7:51 Altra Escalante 2.5 Home
Road - Other - activity_14018233503 17 Feb 24 15:36 09:39 1.184 7.36 8:09 131 145 8:20 18view on os maps 8:20  7:06 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_13883748864 09 Feb 24 12:04 26:06 3.256 7.49 8:01 139 152 7:46 75view on os maps 8:21  7:58  7:46  7:52 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_13859260185 07 Feb 24 17:18 27:10 3.259 7.20 8:20 130 150 8:05 73view on os maps 8:33  8:21  8:05  8:28 Altra Escalante 2.5 Home
Trail - 20240204 Mayhill Mayhem 04 Feb 24 10:00 2:20:18 15.394 6.58 9:07 155 184 6:55 975view on os maps 10:51  9:14  6:55  7:12  8:24  10:30  7:57  9:50  12:12  9:05  7:24  7:56  9:48  10:28  9:42  7:15 X-Talon 255
Road - Park Runs - Cardiff - activity_13790912248 03 Feb 24 09:04 19:47 3.109 9.43 6:22 163 181 6:13 32view on os maps 6:13  6:22  6:32  6:08 unknown
Road - Around home - 6 miles - activity_13745032392 31 Jan 24 04:58 51:02 6.593 7.75 7:44 136 152 7:28 118view on os maps 8:11  7:49  7:31  7:32  8:13  7:28  7:12 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_13718285007 29 Jan 24 12:23 51:08 6.614 7.76 7:44 137 152 7:35 124view on os maps 7:55  7:35  7:36  7:35  8:14  7:41  7:23 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_13685715041 27 Jan 24 09:03 19:48 3.119 9.45 6:21 159 168 6:20 19view on os maps 6:21  6:20  6:25  5:46 unknown
Road - Around home - 6 miles - activity_13672379426 26 Jan 24 11:56 49:30 6.609 8.01 7:29 145 172 7:13 127view on os maps 7:53  7:30  7:19  7:13  7:57  7:19  7:05 Altra Escalante 2.5 Home
Road - dvla - activity_13643516259 24 Jan 24 12:12 24:27 3.274 8.03 7:28 143 157 7:09 119view on os maps 7:34  7:09  7:35  7:49 Altra Escalante 2.5
Road - Around home - 6 miles - activity_13613861936 22 Jan 24 11:51 49:55 6.597 7.93 7:34 144 168 7:20 164view on os maps 7:53  7:37  7:20  7:22  8:04  7:22  7:09 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_13582080064 20 Jan 24 09:02 19:51 3.118 9.43 6:22 169 210 6:18 26view on os maps 6:18  6:27  6:24  5:58 unknown
Road - Around home - 3 mile - activity_13553821114 18 Jan 24 05:34 27:33 3.447 7.51 7:59 171 212 7:45 100view on os maps 8:16  7:50  7:45  8:16 Altra Escalante 2.5 Home
Road - Around home - 2 mile - activity_13528815885 16 Jan 24 12:13 16:20 2.063 7.58 7:55 136 153 7:48 50view on os maps 8:04  7:48  7:24 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_13395927350 07 Jan 24 09:10 51:04 6.590 7.74 7:45 140 154 7:26 123view on os maps 8:15  7:37  7:26  7:30  8:16  7:39  7:22 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_13381010570 06 Jan 24 09:01 19:50 3.102 9.38 6:24 157 166 6:15 18view on os maps 6:15  6:25  6:31  6:29 unknown
Road - Around home - 3 mile - activity_13370054950 05 Jan 24 12:09 26:21 3.398 7.74 7:45 141 158 7:25 90view on os maps 8:06  7:42  7:25  7:53 Altra Escalante 2.5
Road - Around home - 2 mile - activity_13326131547 02 Jan 24 12:15 16:04 2.072 7.74 7:45 139 155 7:43 52view on os maps 7:51  7:43  6:54 Altra Escalante 2.5
Trail - Seven Sins - 200231231 Immortal Sinner 31 Dec 23 09:01 2:09:07 14.129 6.57 9:08 157 175 7:41 903view on os maps 10:39  8:01  9:12  9:01  8:56  8:52  8:06  11:32  7:41  9:35  9:20  9:12  9:07  8:48  8:09 X-Talon 255
Road - Park Runs - Cardiff - activity_13283649152 30 Dec 23 09:02 19:24 3.111 9.62 6:14 164 170 6:08 20view on os maps 6:08  6:17  6:21  5:53 Nike Alphafly
Road - Around home - 2 mile - activity_13273165499 29 Dec 23 12:11 16:12 2.060 7.63 7:52 144 159 7:49 57view on os maps 7:57  7:49  7:22 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_13244056281 27 Dec 23 08:05 51:05 6.608 7.76 7:44 147 158 7:27 149view on os maps 8:03  7:40  7:27  7:32  8:21  7:31  7:25 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_13220947215 25 Dec 23 09:03 19:52 3.119 9.42 6:22 156 174 6:13 22view on os maps 6:13  6:24  6:32  6:06 unknown
Road - Park Runs - Cardiff - activity_13198581383 23 Dec 23 09:06 20:15 3.117 9.24 6:30 162 169 6:15 38view on os maps 6:15  6:28  6:46  6:35 Altra Escalante 2.5
Road - Around home - 3 mile - activity_13181163097 21 Dec 23 15:49 26:02 3.360 7.74 7:45 141 157 7:32 100view on os maps 8:03  7:38  7:32  7:49 Altra Escalante 2.5
Road - Around home - 3 mile - activity_13155980990 19 Dec 23 12:23 25:44 3.383 7.89 7:36 139 158 7:22 97view on os maps 7:54  7:29  7:22  7:45 Altra Escalante 2.5 Home
Road - Other - activity_13088539118 13 Dec 23 16:50 51:51 6.283 7.27 8:15 137 156 7:26 62view on os maps 7:26  8:20  8:23  8:33  8:35  8:33  7:08 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_13039369669 09 Dec 23 15:03 25:19 3.375 8.00 7:30 146 160 7:18 121view on os maps 7:46  7:18  7:23  7:36 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_13024202709 08 Dec 23 10:04 26:41 3.398 7.64 7:51 162 190 7:44 92view on os maps 8:00  7:45  7:44  8:03 Altra Escalante 2.5 Home
Road - Other - activity_12921594822 29 Nov 23 17:21 48:39 5.752 7.09 8:27 133 148 8:13 52view on os maps 8:42  8:15  8:13  8:22  8:29  8:48 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_12892454042 27 Nov 23 12:14 25:14 3.386 8.05 7:27 144 164 7:15 93view on os maps 7:41  7:22  7:15  7:36 Altra Escalante 2.5 Home
Road - Other - activity_12865113987 25 Nov 23 09:03 19:31 3.123 9.60 6:15 163 171 6:05 26view on os maps 6:05  6:17  6:25  5:58 Altra Escalante 2.5 Home
Road - Other - activity_12834859536 22 Nov 23 17:38 47:16 5.682 7.21 8:19 133 151 7:38 49view on os maps 7:38  8:25  8:46  8:39  8:43  7:26 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_12814707877 21 Nov 23 07:35 26:01 3.385 7.81 7:41 141 157 7:21 95view on os maps 8:04  7:38  7:21  7:43 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_12776091422 18 Nov 23 09:02 20:09 3.105 9.25 6:29 167 185 6:19 31view on os maps 6:19  6:29  6:40  6:29 Other  First run in Scotts
Road - Around home - 3 mile - activity_12766040548 17 Nov 23 12:11 24:35 3.405 8.31 7:13 150 162 7:01 92view on os maps 7:19  7:13  7:01  7:28 Altra Escalante 2.5 Home
Road - Other - activity_12744905828 15 Nov 23 17:28 50:57 6.328 7.45 8:03 139 156 7:29 54view on os maps 7:29  8:25  8:21  8:27  8:18  7:48  6:36 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_12713584287 13 Nov 23 12:06 24:51 3.378 8.16 7:21 148 166 7:13 111view on os maps 7:33  7:13  7:15  7:30 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_12684386123 11 Nov 23 08:58 19:50 3.118 9.43 6:22 163 171 6:19 18view on os maps 6:19  6:23  6:24  6:05 Altra Escalante 2.5  Park run wasn't on but we did it anyway
Road - Other - activity_12653426654 08 Nov 23 17:40 52:25 6.200 7.10 8:27 138 153 7:39 60view on os maps 7:39  8:47  8:44  8:44  8:34  8:30  7:09 Altra Escalante 2.5 Home
Road - Around home - 2 mile - activity_12634518905 07 Nov 23 12:14 15:32 2.126 8.21 7:18 135 157 7:14 64view on os maps 7:20  7:14  7:48 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_12591328429 04 Nov 23 09:03 20:03 3.121 9.34 6:26 159 169 6:22 22view on os maps 6:22  6:23  6:34  5:59 Altra Escalante 2.5 Home
Trail - 20231029 Apocalypse Trail run 29 Oct 23 10:04 1:19:49 10.284 7.73 7:46 159 189 6:12 498view on os maps 9:29  7:31  7:27  9:01  7:59  8:09  8:39  6:42  6:52  6:12  6:20 Other
Road - Park Runs - Cardiff - activity_12497800166 28 Oct 23 09:03 19:39 3.119 9.52 6:18 156 182 6:03 17view on os maps 6:03  6:22  6:31  5:57 Altra Escalante 2.5 Home
Road - Other - activity_12466245721 25 Oct 23 17:31 55:40 6.902 7.44 8:04 137 158 7:17 77view on os maps 7:17  8:14  8:14  8:21  8:25  8:31  7:21 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_12444978705 24 Oct 23 07:19 49:59 6.607 7.93 7:34 149 170 7:14 117view on os maps 8:07  7:36  7:21  7:21  8:08  7:14  6:52 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_12403509087 21 Oct 23 09:01 19:38 3.121 9.54 6:18 163 180 6:03 17view on os maps 6:03  6:20  6:31  6:08 Altra Escalante 2.5 Home
Road - Other - activity_12372512806 18 Oct 23 17:31 51:34 6.172 7.18 8:21 140 166 7:33 147view on os maps 7:33  8:20  8:30  8:50  8:44  8:22  7:13 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_12352915735 17 Oct 23 12:05 47:57 6.605 8.27 7:16 150 165 7:01 143view on os maps 7:37  7:13  7:01  7:01  7:51  7:06  6:50 Altra Escalante 2.5 Home
Road - Around home - Long runs - activity_12314450931 14 Oct 23 14:10 1:48:00 13.068 7.26 8:16 138 152 7:59 233view on os maps 8:46  8:16  8:15  8:12  8:19  8:42  8:06  8:06  8:04  8:08  8:13  8:19  7:59  8:50 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_12308341443 14 Oct 23 09:03 19:37 3.121 9.54 6:17 167 182 6:08 21view on os maps 6:08  6:17  6:26  6:17 Altra Escalante 2.5
Road - Other - activity_12274643426 11 Oct 23 17:49 39:46 4.481 6.76 8:52 129 144 8:42 34view on os maps 8:42  8:44  8:57  9:06  8:54 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_12254647513 10 Oct 23 12:00 47:31 6.547 8.27 7:15 149 161 7:00 129view on os maps 7:31  7:15  7:00  7:01  7:51  7:09  6:48 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_12208085275 07 Oct 23 09:01 19:31 3.085 9.48 6:20 163 181 6:07 21view on os maps 6:07  6:19  6:29  7:03 Nike Alphafly
Road - Other - activity_12173075672 04 Oct 23 17:43 43:45 6.222 8.53 7:02 148 157 6:53 54view on os maps 7:07  7:08  7:09  7:00  6:56  6:53  6:54 Altra Escalante 2.5 Home
Road - Around home - Long runs - activity_12146662088 01 Oct 23 10:02 1:29:33 13.178 8.83 6:48 169 190 6:43 118view on os maps 6:43  6:44  6:47  6:48  6:47  6:49  6:44  6:48  6:47  6:47  6:58  6:54  6:51  6:03 Altra Escalante 2.5 Home
Road - Races - 20231001 Cardiff half 01 Oct 23 10:02 1:29:33 13.178 8.83 6:48 169 190 6:43 118view on os maps 6:43  6:44  6:47  6:48  6:47  6:49  6:44  6:48  6:47  6:47  6:58  6:54  6:51  6:03 Nike Alphafly
Road - Park Runs - Cardiff - activity_12137343007 30 Sep 23 09:02 19:53 3.123 9.42 6:22 167 191 6:20 14view on os maps 6:20  6:24  6:25  6:03 Altra Escalante 2.5 Home
Road - Other - activity_12119567143 27 Sep 23 17:37 41:13 4.673 6.80 8:49 130 158 8:15 177view on os maps 9:11  9:33  9:05  8:15  7:37 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_12107805064 26 Sep 23 07:25 49:44 6.546 7.90 7:36 147 160 7:13 120view on os maps 8:08  7:44  7:27  7:21  8:03  7:13  6:56 Altra Escalante 2.5 Home
Road - Around home - Half marathon - activity_12088814337 23 Sep 23 14:38 1:46:16 13.316 7.52 7:59 145 159 7:42 214view on os maps 8:31  7:57  7:42  7:54  8:05  8:09  8:06  7:56  7:58  7:54  7:57  7:44  8:03  7:30 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_12085574999 23 Sep 23 09:07 19:28 3.116 9.60 6:15 160 177 6:03 21view on os maps 6:03  6:16  6:30  5:41 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_12068726274 20 Sep 23 18:35 49:19 6.599 8.03 7:28 143 156 7:12 128view on os maps 7:52  7:30  7:22  7:13  8:03  7:12  6:52 Altra Escalante 2.5 Home
Road - Around home - Half marathon - activity_12041990582 17 Sep 23 08:23 1:46:34 13.157 7.41 8:06 143 157 7:52 200view on os maps 8:47  8:04  8:01  7:58  8:08  8:01  7:55  8:08  7:57  8:12  8:05  7:52  8:20  7:23 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_12034099585 16 Sep 23 09:05 19:58 3.113 9.36 6:25 160 181 6:05 16view on os maps 6:05  6:33  6:40  5:55 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_12015690069 13 Sep 23 17:31 49:34 6.537 7.91 7:35 143 159 7:18 123view on os maps 8:05  7:29  7:18  7:18  8:04  7:26  7:17 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_11997665709 11 Sep 23 12:03 26:16 3.390 7.74 7:45 143 158 7:26 94view on os maps 8:09  7:35  7:26  7:58 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_11980822348 09 Sep 23 09:04 21:13 3.098 8.76 6:51 162 174 6:36 19view on os maps 7:01  6:36  6:56  6:50 Altra Escalante 2.5 Home
Road - Around home - 2 mile - activity_11974869858 08 Sep 23 12:18 16:51 2.052 7.31 8:13 132 153 7:58 50view on os maps 8:31  7:58  7:13 Altra Escalante 2.5 Home
Road - Other - activity_11897933874 29 Aug 23 09:40 45:25 6.356 8.40 7:09 152 165 7:06 80view on os maps 7:08  7:11  7:08  7:10  7:07  7:06  7:17 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_11875719214 26 Aug 23 09:01 20:12 3.127 9.29 6:28 162 171 6:22 16view on os maps 6:22  6:24  6:40  6:01 Altra Escalante 2.5 Home
Road - Other - activity_11857769137 23 Aug 23 17:27 1:07:03 4.851 4.34 13:49 116 163 9:38 257view on os maps 9:38  12:43  27:17  10:28  8:08 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_11853123074 23 Aug 23 05:36 49:57 6.578 7.90 7:36 137 152 7:16 121view on os maps 8:14  7:37  7:21  7:19  8:09  7:16  6:57 Altra Escalante 2.5 Home
Road - Around home - Long runs - activity_11832013312 20 Aug 23 10:14 1:45:48 13.060 7.41 8:06 140 158 7:48 203view on os maps 8:33  8:11  8:14  8:38  8:07  8:08  8:02  7:52  7:57  8:03  7:48  7:52  7:56  7:30 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_11823037011 19 Aug 23 09:03 20:06 3.132 9.35 6:25 161 174 6:16 22view on os maps 6:16  6:27  6:35  6:02 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_11804700359 16 Aug 23 18:00 52:21 6.592 7.56 7:56 138 157 7:37 124view on os maps 8:24  7:52  7:41  7:37  8:32  7:46  7:33 Altra Escalante 2.5 Home
Road - Around home - 12 miles - activity_11778537781 13 Aug 23 10:59 1:40:48 12.105 7.21 8:20 136 154 8:03 203view on os maps 8:51  8:37  8:19  8:20  8:13  8:12  8:17  8:05  8:09  8:32  8:20  8:03  7:36 Altra Escalante 2.5 Home
Road - Pembrokeshire - activity_11755369017 10 Aug 23 09:36 2:05:19 11.781 5.64 10:38 135 157 8:46 511view on os maps 9:49  10:16  11:11  8:46  9:16  10:08  10:25  11:21  12:58  12:42  10:41  9:58 Saucony Kinvara 2 (red) Wore geen and blue salawa's(?)
Road - Pembrokeshire - activity_11741822220 08 Aug 23 15:52 22:08 3.122 8.46 7:05 148 158 6:49 50view on os maps 7:16  7:17  6:49  6:18 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_11726192340 06 Aug 23 12:20 53:31 6.608 7.41 8:06 140 157 7:49 128view on os maps 8:31  8:07  7:51  7:58  8:34  7:49  7:41 Altra Escalante 2.5 Home
Road - Races - 20230802 Run4All 5k 02 Aug 23 19:01 19:30 3.111 9.57 6:16 161 170 6:05 21view on os maps 6:05  6:28  6:17  6:04 Nike Alphafly
Road - Around home - 3 mile - activity_11689279253 01 Aug 23 12:14 26:10 3.360 7.70 7:47 140 157 7:36 95view on os maps 8:09  7:40  7:36  7:40 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_11666231557 29 Jul 23 09:33 30:18 3.763 7.45 8:03 150 163 7:48 88view on os maps 8:35  7:59  7:48  7:46 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_11666231045 29 Jul 23 09:04 19:55 3.121 9.40 6:23 166 178 6:09 29view on os maps 6:09  6:24  6:37  6:11 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_11660676773 28 Jul 23 13:08 26:24 3.395 7.72 7:47 140 162 7:23 93view on os maps 8:32  7:30  7:23  7:33 Altra Escalante 2.5 Home
Road - Around home - 2 mile - activity_11648689607 26 Jul 23 18:38 15:47 1.957 7.44 8:04 150 182 8:17 40view on os maps 8:17  7:51 Altra One 25
Road - Races - Triathlon - 20230723 Dorney Sprint tri - run 23 Jul 23 08:47 19:44 3.052 9.28 6:28 196 206 6:24 36view on os maps 6:32  6:29  6:24  6:05 Nike Vaporfly 4pc
Road - Races - Aquathlon - PBB Aquathlon - run 22 Jul 23 09:18 20:25 3.116 9.16 6:33 158 172 6:28 48view on os maps 6:28  6:40  6:33  6:24 Nike Vaporfly 4pc
Road - Around home - 3 mile - activity_11609501726 21 Jul 23 11:55 28:20 3.223 6.82 8:48 137 156 8:11 76view on os maps 8:20  8:11  10:01  8:11 Altra Escalante 2.5 Home
Road - Around home - 2 mile - activity_11586898038 18 Jul 23 12:06 16:43 2.064 7.41 8:06 139 158 7:55 51view on os maps 8:20  7:55  7:19 Altra Escalante 2.5
Road - Races - 20230712 Swansea Bay 5k series 12 Jul 23 18:58 19:57 3.118 9.38 6:24 168 188 5:47 33view on os maps 5:47  6:20  7:05  6:30 Nike Alphafly
Road - Around home - 3 mile - activity_11511974606 08 Jul 23 07:39 25:51 3.397 7.89 7:37 155 185 7:21 90view on os maps 7:50  7:30  7:21  7:58 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_11506560971 07 Jul 23 11:59 26:26 3.136 7.12 8:26 135 152 8:18 75view on os maps 8:18  8:36  8:24  8:20 Altra Escalante 2.5 Home
Road - Races - 20230702 Porthcawl 10k 02 Jul 23 10:01 40:39 6.239 9.21 6:31 161 173 6:16 94view on os maps 6:16  6:21  6:39  6:39  6:46  6:29  6:11 Saucony Kinvara 2 (red)
Road - Races - Aquathlon - 2023029 PBB Aquathlon - run 29 Jun 23 19:18 20:16 3.109 9.20 6:31 150 161 6:25 62view on os maps 6:25  6:41  6:28  6:24 Nike Vaporfly 4pc
Road - Other - activity_11444706476 28 Jun 23 18:00 41:37 4.988 7.19 8:21 131 150 8:16 40view on os maps 8:27  8:16  8:22  8:24  8:14 Altra Escalante 2.5
Road - Commute - From work - 4 miles - activity_11433294535 27 Jun 23 07:37 31:28 3.957 7.55 7:57 141 154 7:46 72view on os maps 8:13  7:46  7:50  8:00 Altra Escalante 2.5
Road - Commute - To work - 4 miles - activity_11433293133 27 Jun 23 06:34 31:15 3.970 7.62 7:52 135 149 7:42 61view on os maps 8:31  7:42  7:42  7:32 Altra Escalante 2.5
Road - Races - Triathlon - 20230624 Bowood House Tri - run 24 Jun 23 14:55 21:12 2.930 8.29 7:14 160 168 6:59 97view on os maps 6:59  7:11  7:33 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_11405729343 23 Jun 23 10:58 27:40 3.194 6.93 8:40 134 149 8:32 74view on os maps 8:39  8:49  8:32  8:30 Altra Escalante 2.5
Road - Other - 20230621 Constitution Hill 21 Jun 23 17:32 52:22 3.587 4.11 14:36 122 168 9:59 218view on os maps 9:59  17:27  18:30  10:52 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_11384703925 20 Jun 23 12:07 53:27 6.577 7.38 8:08 137 151 7:53 131view on os maps 8:31  8:04  7:53  7:53  8:47  7:56  7:34 Altra Escalante 2.5 Home
Road - Around home - 2 mile - activity_11377023380 19 Jun 23 12:08 16:41 1.998 7.18 8:21 131 142 8:22 53view on os maps 8:22  8:20 Altra Escalante 2.5
Road - Races - Triathlon - 20230618 Wild Boar Middle - run 18 Jun 23 11:49 1:33:31 11.396 7.31 8:12 153 172 7:28 242view on os maps 7:47  7:40  7:49  8:54  7:51  8:51  7:40  9:21  7:56  9:22  7:28  7:13 Nike Vaporfly 4pc
Road - Park Runs - Cardiff - activity_11361379744 17 Jun 23 09:02 20:19 3.108 9.18 6:32 160 170 6:23 17view on os maps 6:23  6:29  6:44  6:39 Altra Escalante 2.5
Road - Races - Triathlon - 20230614 Cromhall Quarry evening series - round 2 - run 14 Jun 23 19:56 19:28 2.894 8.92 6:44 160 205 6:43 56view on os maps 6:43  6:49  6:38 Nike Vaporfly 4pc
Road - Commute - From work - 4 miles - activity_11331979371 13 Jun 23 07:42 32:34 3.937 7.25 8:16 144 157 8:10 85view on os maps 8:28  8:11  8:10  8:16 Altra Escalante 2.5 Home
Road - Commute - To work - 4 miles - activity_11331978736 13 Jun 23 06:36 31:50 3.943 7.43 8:04 134 148 7:55 75view on os maps 8:27  7:58  7:55  7:56 Altra Escalante 2.5 Home
Road - Around home - 5 mile - activity_11326002592 12 Jun 23 12:05 37:44 4.905 7.80 7:42 146 160 7:32 98view on os maps 7:46  7:32  7:32  8:09  7:27 Altra Escalante 2.5
Road - Bute Park - Long runs - activity_11310461043 10 Jun 23 09:28 1:24:00 10.019 7.16 8:23 141 156 7:49 119view on os maps 8:54  8:50  8:48  8:33  8:28  8:28  8:06  8:00  7:49  7:54  8:33 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_11309788856 10 Jun 23 09:01 20:33 3.120 9.11 6:35 158 165 6:33 25view on os maps 6:33  6:33  6:42  6:18 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_11289212023 07 Jun 23 12:15 24:50 3.202 7.74 7:45 150 181 7:36 99view on os maps 7:50  7:36  7:53  7:33 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_11274450557 05 Jun 23 12:35 27:19 3.388 7.44 8:04 138 152 7:55 112view on os maps 8:14  7:59  7:55  8:12 Altra Escalante 2.5 Home
Road - Other - 20230601 Lac Passy 01 Jun 23 14:23 23:06 3.103 8.06 7:27 145 157 7:21 45view on os maps 7:37  7:22  7:21  7:19 Saucony Kinvara 2 (red)
Road - Races - Aquathlon - 20230525 PBB Aquathlon - run 25 May 23 19:15 20:12 3.109 9.23 6:30 153 177 6:27 35view on os maps 6:27  6:36  6:27  6:26 Nike Vaporfly 4pc
Road - Commute - From work - 4 miles - activity_11177098031 23 May 23 07:33 33:05 3.946 7.16 8:23 140 153 8:13 80view on os maps 8:44  8:16  8:13  8:18 Altra Escalante 2.5 Home
Road - Commute - To work - 4 miles - activity_11177097613 23 May 23 06:29 32:54 3.973 7.24 8:17 142 165 8:15 63view on os maps 8:25  8:15  8:18  8:08 Altra Escalante 2.5 Home
Road - Races - Triathlon - 20230521 #51 Fiver Cotswold Tri - run 21 May 23 08:11 40:22 6.042 8.98 6:41 190 201 6:34 51view on os maps 6:48  6:43  6:39  6:34  6:34  6:45  7:25 Saucony Kinvara 2 (red)
Road - Park Runs - Cardiff - activity_11155066671 20 May 23 09:05 20:25 3.120 9.17 6:33 160 169 6:24 25view on os maps 6:24  6:32  6:43  6:27 Altra Escalante 2.5
Road - Other - activity_11137042699 17 May 23 16:53 51:48 5.817 6.74 8:54 138 151 7:50 79view on os maps 7:50  8:50  9:16  10:18  9:05  7:55 Altra Escalante 2.5 Home
Road - Commute - From work - 4 miles - activity_11126479731 16 May 23 07:27 32:42 3.953 7.25 8:16 141 150 8:06 94view on os maps 8:22  8:22  8:06  8:15 Altra Escalante 2.5 Home
Road - Commute - To work - 4 miles - activity_11126479215 16 May 23 06:24 31:56 3.954 7.43 8:05 141 154 7:59 65view on os maps 8:18  8:02  7:59  7:59 Altra Escalante 2.5 Home
Trail - 20230514 Scorpion trail run 14 May 23 10:02 50:37 6.536 7.75 7:45 154 171 6:13 279view on os maps 6:13  8:44  7:37  6:16  6:28  8:01  13:43 Saucony Kinvara 2 (red)  Went wrong way before the final climb. Wore some innov8 shoes I normslly wear for casual, not running
Road - Races - Triathlon - 20230513 Lake 62 sprint tri - run 13 May 23 10:21 25:17 3.640 8.64 6:57 203 213 6:53 34view on os maps 6:59  6:58  6:53  6:55 Saucony Kinvara 2 (red) Off road, wore Salming? trail shoes
Road - Races - Triathlon - 20230511 Cromhall Quarry evening series - round 1 - run 10 May 23 20:00 21:00 3.125 8.93 6:43 211 222 6:39 68view on os maps 6:49  6:46  6:39  5:58 Nike Vaporfly 4pc
Road - Around home - 2 mile - activity_11078533902 09 May 23 12:07 15:12 2.046 8.08 7:26 139 160 7:17 52view on os maps 7:36  7:17  6:39 Altra Escalante 2.5 Home
Road - Other - activity_11037841744 03 May 23 17:36 43:27 4.944 6.83 8:47 132 141 8:07 79view on os maps 8:07  8:25  8:44  9:21  9:21 Altra Escalante 2.5 Home
Road - Races - 20230423 London marathon 23 Apr 23 10:02 3:12:40 26.417 8.23 7:18 159 199 6:40 209view on os maps 6:40  6:43  6:40  6:44  6:51  6:48  6:47  6:48  6:53  6:51  7:03  7:16  7:19  7:22  7:23  7:43  7:38  7:40  7:43  7:28  7:50  8:02  8:08  7:51  7:45  7:45  7:08 Nike Alphafly
Road - Other - activity_10939155943 19 Apr 23 17:35 47:56 4.835 6.05 9:55 126 154 8:17 62view on os maps 8:17  10:08  9:07  11:47  10:21 Altra Escalante 2.5 Home
Trail - 20230416 Kymin Dash 16 Apr 23 11:01 47:24 7.000 8.86 6:46 156 167 5:54 263view on os maps 8:56  6:49  6:28  6:22  5:54  6:32  6:23 Saucony Kinvara 2 (red)
Road - Park Runs - Cardiff - activity_10907071452 15 Apr 23 09:02 19:38 3.108 9.50 6:19 161 170 6:10 21view on os maps 6:10  6:20  6:27  6:23 Altra Escalante 2.5
Road - Commute - From work - 4 miles - activity_10893979444 13 Apr 23 07:33 31:01 3.957 7.65 7:50 145 157 7:45 73view on os maps 7:58  7:45  7:45  7:53 Altra Escalante 2.5 Home
Road - Commute - To work - 4 miles - activity_10893979046 13 Apr 23 06:27 30:56 3.961 7.68 7:49 140 156 7:41 61view on os maps 8:14  7:41  7:41  7:38 Altra Escalante 2.5 Home
Trail - Pembrokeshire - 20230407 Whitesands to Celtic camping 07 Apr 23 16:51 1:17:26 7.295 5.65 10:37 141 162 9:17 533view on os maps 9:32  10:49  9:17  10:13  11:30  9:30  13:40  9:53 Other
Road - Other - activity_10841869918 05 Apr 23 16:51 48:17 6.251 7.77 7:43 141 150 7:35 55view on os maps 7:50  7:40  7:35  7:39  7:49  7:52  7:27 Altra Escalante 2.5  Pacing John S to a new 10k pb
Road - Around home - Long runs - activity_10821044655 02 Apr 23 14:12 2:23:32 17.928 7.49 8:00 144 158 7:46 277view on os maps 8:18  8:04  8:02  7:57  8:02  7:56  7:55  8:39  7:51  7:52  7:47  7:46  7:54  7:59  8:05  8:04  7:56  8:00 Altra Escalante 2.5 Home
Road - Races - Triathlon - 20230402 Amman Valley tri - run 02 Apr 23 11:10 20:43 3.304 9.57 6:16 192 209 6:10 68view on os maps 6:34  6:14  6:10  5:45 Altra One 25
Road - Park Runs - Cardiff - activity_10810973899 01 Apr 23 09:02 18:37 3.118 10.05 5:58 163 174 5:43 21view on os maps 5:43  6:02  6:12  5:42 Nike Alphafly
Road - Around home - 6 miles - activity_10798631623 30 Mar 23 07:26 50:10 6.594 7.89 7:36 150 186 7:14 138view on os maps 8:16  7:39  7:25  7:22  8:02  7:14  7:00 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_10795229166 29 Mar 23 17:38 31:08 3.762 7.25 8:17 144 175 7:58 72view on os maps 8:14  7:58  8:29  8:28 Altra Escalante 2.5
Road - Cardiff Bay - activity_10773804325 26 Mar 23 12:23 2:13:39 16.291 7.31 8:12 146 162 7:58 249view on os maps 8:58  8:31  8:15  8:12  8:09  8:09  8:02  8:07  8:04  8:00  8:00  8:07  7:58  8:18  8:07  8:26  7:50 Altra Escalante 2.5 Home
Road - Races - 20230326 Cardiff Bay 10k 26 Mar 23 11:01 38:28 6.256 9.76 6:09 165 178 6:01 53view on os maps 6:03  6:01  6:06  6:06  6:14  6:26  6:02 Nike Alphafly
Road - Park Runs - Cardiff - activity_10764755941 25 Mar 23 09:01 20:37 3.124 9.09 6:36 158 178 6:28 48view on os maps 6:42  6:43  6:28  5:51 Altra Escalante 2.5  Arrived late. Tried to pace Dan to 21 min but after 3km he struggled and fell off the pace, so I sped up for the final mile
Road - Other - activity_10748938439 22 Mar 23 17:27 55:39 5.645 6.09 9:51 132 152 8:31 233view on os maps 8:37  10:08  13:28  8:31  8:56  9:17 Altra Escalante 2.5 Home
Road - Commute - From work - 4 miles - activity_10738110967 21 Mar 23 07:37 30:50 3.950 7.69 7:48 146 159 7:40 76view on os maps 8:06  7:46  7:40  7:41 Altra Escalante 2.5
Road - Commute - To work - 4 miles - activity_10738109968 21 Mar 23 06:32 30:51 3.928 7.64 7:51 138 152 7:44 61view on os maps 8:15  7:44  7:44  7:40 Altra Escalante 2.5
Road - Around home - Long runs - activity_10718876810 18 Mar 23 09:56 2:17:41 16.925 7.38 8:08 143 156 7:53 206view on os maps 8:43  8:25  8:12  8:06  8:06  7:59  8:00  7:59  7:53  8:01  8:00  8:12  8:07  8:12  8:07  8:03  8:13 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_10717649038 18 Mar 23 09:03 19:26 3.124 9.65 6:13 160 179 5:53 11view on os maps 5:53  6:23  6:27  5:44 Altra Escalante 2.5
Road - Around home - 6 miles - activity_10704770515 16 Mar 23 07:28 51:09 6.575 7.71 7:47 139 152 7:27 122view on os maps 8:49  7:38  7:31  7:43  7:45  7:27  7:27 Altra Escalante 2.5
Road - Around home - 6 miles - activity_10691346248 14 Mar 23 07:25 50:42 6.602 7.81 7:41 142 157 7:26 120view on os maps 8:13  7:38  7:28  7:26  8:10  7:27  7:11 Altra Escalante 2.5
Road - Races - Duathlon - 20230312 Taurus Beast duathlon - run 2 12 Mar 23 12:04 18:39 2.790 8.98 6:41 162 181 6:32 83view on os maps 7:19  6:32  6:04 Nike Vaporfly 4pc
Road - Races - Duathlon - 20230312 Taurus Beast duathlon - run 1 12 Mar 23 10:30 18:47 2.825 9.02 6:39 150 166 6:30 81view on os maps 7:05  6:30  6:18 Nike Vaporfly 4pc
Road - Park Runs - Tremorfa - activity_10671387694 11 Mar 23 09:00 20:07 3.121 9.31 6:27 157 165 6:15 33view on os maps 6:15  6:32  6:35  6:12 Altra Escalante 2.5
Road - Other - activity_10656135431 08 Mar 23 17:23 1:05:06 7.466 6.88 8:43 134 152 8:30 56view on os maps 8:32  8:33  8:30  8:41  8:48  9:01  9:16  8:03 Altra Escalante 2.5
Road - Races - 20230305 Newport half marathon 05 Mar 23 09:01 1:25:04 13.138 9.27 6:28 168 190 6:19 177view on os maps 6:33  6:32  6:31  6:34  6:38  6:22  6:35  6:22  6:24  6:28  6:27  6:31  6:19  5:53 Nike Vaporfly 4pc
Road - Park Runs - Cardiff - activity_10625541143 04 Mar 23 09:02 19:45 3.112 9.45 6:21 158 168 6:05 23view on os maps 6:05  6:22  6:38  6:02 Altra Escalante 2.5
Road - Around home - 6 miles - activity_10612761174 02 Mar 23 07:27 51:33 6.584 7.66 7:50 146 169 7:30 124view on os maps 8:14  7:46  7:30  7:38  8:24  7:42  7:24 Altra Escalante 2.5
Road - Commute - From work - 4 miles - activity_10606137312 01 Mar 23 08:00 32:06 3.937 7.36 8:09 141 155 8:05 77view on os maps 8:16  8:08  8:05  8:07 Altra Escalante 2.5
Road - Commute - To work - 4 miles - activity_10606136805 01 Mar 23 06:37 32:10 3.960 7.39 8:07 133 146 8:00 57view on os maps 8:36  8:00  8:01  7:51 Altra Escalante 2.5
Road - Park Runs - Keswick - activity_10579609663 25 Feb 23 09:03 19:54 3.103 9.35 6:25 150 162 6:06 50view on os maps 6:41  6:29  6:06  6:01 Altra Escalante 2.5
Trail - Lakes - activity_10575470969 24 Feb 23 11:21 3:11:02 8.748 2.75 21:50 105 139 16:55 1057view on os maps 27:57  20:21  18:00  20:45  34:15  17:04  16:55  25:23  13:50 Saucony Kinvara 2 (red)  Maiden Moor, High Spy, Dalehead, Hindscarth - with the family!
Trail - Lakes - activity_10567734090 23 Feb 23 06:58 3:34:23 12.084 3.38 17:44 125 152 9:52 1575view on os maps 21:27  18:27  27:06  16:46  19:32  15:47  18:19  16:20  19:09  19:40  11:05  9:52  10:22 Saucony Kinvara 2 (red)  Big run starting before dawn, Grisedale Pike, Grasmoor, Causey Pike. In green/blue Salawes
Road - Lake District - activity_10556303670 21 Feb 23 15:25 48:47 4.884 6.01 9:59 135 168 7:51 70view on os maps 8:29  7:51  14:19  10:23  8:49 Altra Escalante 2.5  popped into keswick from braithwaite for some shopping
Trail - Lakes - activity_10553822227 21 Feb 23 08:11 1:21:36 7.258 5.34 11:15 137 155 8:11 518view on os maps 9:48  9:00  19:35  13:52  8:11  8:40  10:14  8:52 Other  Cat Bels from Braithwaite. About 4.x miles of road :( Wore green and blue salawe? trail shoes
Trail - Lakes - activity_10550365479 20 Feb 23 17:25 59:41 3.128 3.14 19:05 120 146 11:36 487view on os maps 23:28  23:32  11:36  8:07 X-Talon 255 From Braithwaite up the nearest hill. With Dan, Mike and Charlotte, half of it in darkness - all enjoyed it!
Road - Lake District - 10k loop from Braithwaite 19 Feb 23 08:26 48:59 6.451 7.90 7:36 144 157 7:11 227view on os maps 8:10  7:49  7:39  7:29  7:11  7:19  7:28 Altra Escalante 2.5
Road - Park Runs - Sandwell Valley - activity_10533424255 18 Feb 23 09:02 20:54 3.152 9.05 6:38 156 172 6:30 76view on os maps 6:30  6:35  6:47  6:51 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10518204117 15 Feb 23 18:43 27:18 3.141 6.90 8:42 137 152 8:15 83view on os maps 9:15  8:39  8:15  8:04 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_10507345327 14 Feb 23 07:25 52:25 6.576 7.53 7:58 145 164 7:43 116view on os maps 8:26  8:00  7:43  7:44  8:31  7:43  7:26 Altra Escalante 2.5 Home
Road - Races - 20230211 Cardiff winter warmer half marathon 11 Feb 23 09:00 1:27:50 13.227 9.04 6:38 166 185 6:31 107view on os maps 6:31  6:39  6:36  6:36  6:39  6:42  6:38  6:37  6:43  6:41  6:37  6:44  6:40  6:26 Nike Vaporfly 4pc
Road - Other - activity_10471189600 08 Feb 23 17:39 36:28 4.347 7.15 8:23 139 157 8:13 51view on os maps 8:13  8:35  8:27  8:39  7:22 Altra Escalante 2.5 Home
Trail - 20230205 Mayhill Mayhem 05 Feb 23 10:11 2:10:27 15.634 7.19 8:21 167 188 6:27 947view on os maps 9:07  9:08  6:46  6:27  7:58  9:53  7:06  9:06  10:09  9:33  6:56  6:56  8:02  10:00  8:07  8:10 X-Talon 255
Road - Park Runs - Cardiff - activity_10440433631 04 Feb 23 09:01 19:40 3.114 9.50 6:19 162 170 6:08 17view on os maps 6:08  6:23  6:27  6:03 Altra Escalante 2.5 Home
Road - Commute - From work - 4 miles - activity_10428107219 02 Feb 23 07:40 31:36 3.916 7.44 8:04 161 190 7:47 78view on os maps 8:26  7:47  8:00  8:04 Altra Escalante 2.5 Home
Road - Commute - To work - 4 miles - activity_10428106773 02 Feb 23 06:30 31:56 3.963 7.45 8:03 137 151 7:57 63view on os maps 8:29  8:03  7:57  7:43 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10425392331 01 Feb 23 18:48 27:44 3.201 6.93 8:40 130 148 8:27 75view on os maps 9:01  8:33  8:27  8:31 Altra Escalante 2.5
Road - Commute - From work - 4 miles - activity_10414793977 31 Jan 23 07:38 32:34 3.910 7.20 8:20 143 156 8:01 78view on os maps 8:37  8:01  8:13  8:27 Altra Escalante 2.5 Home
Road - Commute - To work - 4 miles - activity_10414793601 31 Jan 23 06:29 33:08 3.947 7.15 8:24 133 149 8:17 70view on os maps 8:42  8:17  8:19  8:17 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_10403796598 29 Jan 23 12:54 27:51 3.307 7.12 8:25 134 152 8:08 95view on os maps 8:30  8:08  8:15  9:38 Altra Escalante 2.5
Trail - 20230128 Cwm Nant y Groes fell race 28 Jan 23 12:00 1:03:40 5.309 5.00 12:00 162 181 7:09 616view on os maps 15:52  12:17  10:55  7:09  14:41  9:00 X-Talon 255
Road - Park Runs - Cardiff - activity_10395185949 28 Jan 23 09:01 20:08 3.120 9.30 6:27 162 173 6:22 23view on os maps 6:22  6:27  6:34  6:11 Altra Escalante 2.5 Home
Road - Other - activity_10379658183 25 Jan 23 17:31 32:46 3.740 6.85 8:46 134 141 8:34 44view on os maps 8:34  8:48  8:44  9:02 Altra Escalante 2.5 Home
Road - Around home - 2 mile - activity_10364432850 23 Jan 23 12:09 15:31 2.043 7.90 7:36 140 159 7:32 53view on os maps 7:40  7:32  7:23 Altra Escalante 2.5 Home
Trail - 20230121 Kymin Winter run 21 Jan 23 14:00 39:02 4.452 6.84 8:46 164 179 6:51 392view on os maps 9:59  9:21  10:06  6:51  6:02 X-Talon 255
Trail - Craig yr Allt Fell Race - 20230115 Craig Yr Allt 14 Jan 23 14:01 37:49 3.995 6.34 9:28 165 185 8:54 367view on os maps 9:09  8:54  10:49  9:00 Saucony Kinvara 2 (red)
Road - Bute Park - 3 miles - activity_10305057861 14 Jan 23 09:02 26:50 3.141 7.02 8:33 143 158 8:10 62view on os maps 8:10  8:30  8:48  9:47 Altra Escalante 2.5 Home
Trail - Rogue Runs Night Trail - 20230113 Chepstow 12 Jan 23 19:36 46:21 5.566 7.21 8:20 161 175 7:13 315view on os maps 7:49  8:04  8:49  7:13  9:14  9:10 X-Talon 212
Road - Other - activity_10289387869 11 Jan 23 17:30 39:15 4.530 6.92 8:40 137 151 8:29 84view on os maps 8:29  9:02  8:52  8:35  8:02 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_10221259265 01 Jan 23 09:03 20:17 3.129 9.26 6:29 162 177 6:22 21view on os maps 6:22  6:29  6:37  6:23 Altra Escalante 2.5 Home
Trail - Seven Sins - 20221231 Seven Sins 31 Dec 22 10:00 1:01:22 7.055 6.90 8:42 160 178 7:19 439view on os maps 9:02  7:56  9:12  9:26  9:27  8:38  7:19  6:37 X-Talon 212
Road - Around home - 10k - activity_10204887606 29 Dec 22 10:13 52:59 6.629 7.51 8:00 148 164 7:41 135view on os maps 8:33  8:06  7:47  7:46  8:23  7:41  7:29 Altra Escalante 2.5 Home
Road - Around home - 10k - activity_10200895917 28 Dec 22 15:04 51:20 6.627 7.75 7:45 143 155 7:31 150view on os maps 7:57  7:41  7:31  7:37  8:14  7:36  7:33 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_10183417640 25 Dec 22 09:02 19:29 3.135 9.65 6:13 159 176 6:09 17view on os maps 6:09  6:15  6:17  5:51 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_10178877960 24 Dec 22 09:02 19:50 3.126 9.46 6:21 160 174 6:14 22view on os maps 6:14  6:22  6:28  6:05 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10161058577 20 Dec 22 12:11 26:35 3.413 7.70 7:47 142 158 7:36 97view on os maps 7:57  7:49  7:36  7:48 Altra Escalante 2.5
Road - Other - activity_10134675745 14 Dec 22 17:48 45:38 6.288 8.27 7:15 145 153 7:11 47view on os maps 7:22  7:19  7:11  7:13  7:18  7:12  7:07 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10128109311 13 Dec 22 12:09 25:38 3.410 7.98 7:31 143 157 7:10 94view on os maps 7:50  7:43  7:10  7:06 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_10112229860 10 Dec 22 09:04 19:44 3.128 9.51 6:19 166 185 6:10 16view on os maps 6:10  6:18  6:27  6:27 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10103454610 08 Dec 22 12:12 27:19 3.424 7.52 7:59 142 157 7:54 101view on os maps 7:59  7:54  8:00  8:04 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10092721320 06 Dec 22 12:16 24:23 3.413 8.40 7:09 151 175 6:54 100view on os maps 7:23  7:21  6:54  6:39 Altra Escalante 2.5
Road - Park Runs - Llanishen - activity_10076025921 03 Dec 22 09:05 19:50 3.130 9.47 6:20 172 187 6:13 62view on os maps 6:13  6:20  6:24  6:45 Altra Escalante 2.5
Road - Other - activity_10065531235 01 Dec 22 06:20 51:09 6.603 7.75 7:45 151 176 7:33 54view on os maps 8:24  7:33  7:41  7:34  7:40  7:37  7:44 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10056174290 29 Nov 22 13:06 24:55 3.439 8.28 7:15 149 161 6:54 101view on os maps 7:33  7:12  6:54  7:24 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_10038631831 26 Nov 22 09:02 19:48 3.127 9.48 6:20 168 182 6:13 19view on os maps 6:21  6:13  6:25  6:20 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10027970109 24 Nov 22 07:44 26:30 3.407 7.71 7:47 142 159 7:28 92view on os maps 8:07  7:45  7:28  7:47 Altra Escalante 2.5
Road - Around home - 5 mile - activity_10017149885 22 Nov 22 07:29 41:09 5.310 7.74 7:45 141 163 7:24 91view on os maps 8:27  7:54  7:35  7:24  7:38  6:59 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_10001030155 19 Nov 22 09:04 19:35 3.119 9.56 6:17 167 189 6:16 26view on os maps 6:16  6:16  6:19  6:04 Altra Escalante 2.5
Road - Around home - 3 mile - activity_9996809097 18 Nov 22 12:07 26:53 3.414 7.62 7:53 139 160 7:49 96view on os maps 7:55  7:50  7:49  8:01 Altra Escalante 2.5
Road - Around home - 3 mile - activity_9980350160 15 Nov 22 12:09 24:59 3.415 8.20 7:19 149 164 7:04 94view on os maps 7:34  7:16  7:04  7:25 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_9961567569 12 Nov 22 09:00 23:01 3.132 8.16 7:21 153 165 6:44 18view on os maps 6:44  7:14  8:09  6:53 Altra Escalante 2.5 Parkrun wasn't on, so I ran with Dan
Road - Around home - 3 mile - activity_9939387453 08 Nov 22 12:00 26:09 3.421 7.85 7:39 142 156 7:25 99view on os maps 7:51  7:38  7:25  7:44 Altra Escalante 2.5
Road - Park Runs - Bideford - activity_9920105187 05 Nov 22 09:03 19:51 3.090 9.34 6:25 170 183 6:20 50view on os maps 6:20  6:23  6:35  6:13 Altra Escalante 2.5
Road - Around home - 10k - activity_9865285653 27 Oct 22 07:17 50:55 6.607 7.79 7:42 143 161 7:28 118view on os maps 8:10  7:49  7:31  7:30  8:09  7:28  7:07 Altra Escalante 2.5
Road - Around home - 10k - activity_9852910593 25 Oct 22 07:23 50:54 6.561 7.73 7:46 141 157 7:21 121view on os maps 8:44  7:36  7:40  7:46  7:39  7:21  7:23 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_9838987409 22 Oct 22 09:02 19:34 3.131 9.60 6:15 159 180 6:08 20view on os maps 6:08  6:16  6:22  6:10 Altra Escalante 2.5
Road - Around home - 10k - activity_9811244554 18 Oct 22 07:23 51:26 6.597 7.70 7:48 141 161 7:32 122view on os maps 8:14  7:55  7:36  7:38  8:16  7:32  7:06 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_9792875419 15 Oct 22 09:03 19:58 3.121 9.38 6:24 161 171 6:20 20view on os maps 6:20  6:23  6:31  6:05 Altra Escalante 2.5
Road - Around home - 10k - activity_9775120462 12 Oct 22 07:06 52:34 6.594 7.53 7:58 136 156 7:37 123view on os maps 8:28  8:02  7:49  7:51  8:26  7:37  7:21 Altra Escalante 2.5
Road - Races - Triathlon - 20221009 The Last Tri - run 09 Oct 22 10:38 37:58 5.619 8.88 6:45 179 202 6:31 79view on os maps 6:51  6:31  6:52  6:37  6:39  7:13 Nike Vaporfly 4pc
Road - Park Runs - Cardiff - activity_9749969357 08 Oct 22 09:02 20:00 3.126 9.38 6:24 158 171 6:23 18view on os maps 6:23  6:23  6:27  6:15 Altra Escalante 2.5
Road - Around home - 2 mile - activity_9745174721 07 Oct 22 12:24 16:01 2.141 8.02 7:29 138 154 7:27 61view on os maps 7:27  7:30  7:35 Altra Escalante 2.5
Road - Races - 20221002 London Marathon 02 Oct 22 09:47 3:05:44 26.369 8.52 7:03 156 180 6:46 213view on os maps 7:04  7:00  7:04  7:00  7:11  7:12  7:09  7:10  7:10  7:04  7:03  7:04  7:05  7:11  6:56  7:09  7:03  7:00  7:14  6:51  6:57  7:04  7:04  6:46  6:57  6:54  6:25 Nike Alphafly
Road - Around home - 10k - activity_9689423424 28 Sep 22 07:21 51:49 6.589 7.63 7:52 136 151 7:37 122view on os maps 8:19  7:52  7:41  7:37  8:20  7:40  7:21 Altra Escalante 2.5
Road - Around home - 10k - activity_9683318313 27 Sep 22 07:32 48:39 6.579 8.11 7:24 144 157 7:06 122view on os maps 7:49  7:31  7:15  7:13  7:50  7:06  6:46 Altra Escalante 2.5
Road - Park Runs - Llanishen - activity_9664987697 24 Sep 22 09:06 19:09 3.119 9.77 6:08 159 182 5:59 42view on os maps 5:59  6:07  6:17  6:26 Altra Escalante 2.5
Road - Around home - 10k - activity_9652938269 22 Sep 22 07:24 49:48 6.578 7.93 7:34 143 159 7:17 121view on os maps 8:07  7:39  7:24  7:22  7:56  7:17  7:00 Altra Escalante 2.5
Road - Around home - 10k - activity_9639834091 20 Sep 22 07:20 49:50 6.576 7.92 7:35 145 168 7:20 121view on os maps 8:00  7:37  7:24  7:20  8:02  7:24  7:01 Altra Escalante 2.5
Road - Races - Triathlon - 20220918 Newport Olympic tri - run 18 Sep 22 15:20 39:56 6.175 9.28 6:28 160 180 6:25 30view on os maps 6:33  6:31  6:25  6:27  6:28  6:28  6:05 Nike Vaporfly 4pc
Road - Park Runs - Cardiff - activity_9621355894 17 Sep 22 09:03 19:28 3.129 9.65 6:13 157 172 6:12 19view on os maps 6:13  6:12  6:16  5:58 Altra Escalante 2.5
Road - Races - Triathlon - 20220914 Cromhall quarry evening tri - run 14 Sep 22 19:30 18:14 2.848 9.37 6:24 165 182 6:26 37view on os maps 6:28  6:26  6:17 Nike Vaporfly 4pc
Road - Around home - 10k - activity_9596136071 13 Sep 22 07:23 48:19 6.527 8.11 7:24 144 162 7:07 126view on os maps 7:59  7:29  7:11  7:12  7:45  7:07  6:45 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_9577009440 10 Sep 22 09:05 19:22 3.114 9.65 6:13 165 177 6:09 22view on os maps 6:21  6:11  6:09  5:56 Altra Escalante 2.5
Road - Around home - 10k - activity_9558020702 07 Sep 22 07:19 50:50 6.589 7.78 7:43 140 157 7:28 121view on os maps 8:06  7:42  7:34  7:34  8:09  7:28  7:15 Altra Escalante 2.5
Road - Around home - Half marathon - activity_9538230497 04 Sep 22 08:19 1:43:22 13.163 7.64 7:51 146 160 7:32 106view on os maps 8:23  7:52  7:47  7:50  7:47  7:50  7:50  7:32  7:50  7:57  7:53  7:41  7:59  7:09 Altra Escalante 2.5
Road - Park Runs - Tremorfa - activity_9532551271 03 Sep 22 09:02 19:35 3.136 9.61 6:15 166 176 6:10 32view on os maps 6:10  6:13  6:22  6:09 Altra Escalante 2.5
Road - Around home - 10k - activity_9518802104 01 Sep 22 07:21 49:33 6.553 7.94 7:34 145 163 7:16 125view on os maps 8:11  7:32  7:20  7:24  7:56  7:16  7:01 Altra Escalante 2.5
Road - Races - Triathlon - Dorney standard tri - run 28 Aug 22 08:44 39:50 6.189 9.32 6:26 161 179 6:23 0view on os maps 6:31  6:24  6:29  6:23  6:27  6:26  6:07 Nike Vaporfly 4pc
Road - Park Runs - Cardiff - activity_9485667526 27 Aug 22 09:02 18:55 3.121 9.90 6:04 158 180 5:58 20view on os maps 6:08  6:11  5:58  5:11 Nike Vaporfly 4pc
Road - Around home - 10k - activity_9472917984 25 Aug 22 07:23 50:07 6.582 7.88 7:37 141 159 7:25 117view on os maps 7:53  7:39  7:25  7:28  8:09  7:27  7:04 Altra Escalante 2.5
Road - Around home - 10k - activity_9458971143 23 Aug 22 07:19 50:06 6.576 7.88 7:37 143 159 7:19 118view on os maps 8:04  7:38  7:27  7:30  8:03  7:19  7:04 Altra Escalante 2.5
Road - Around home - Half marathon - activity_9445910864 21 Aug 22 07:48 1:45:10 13.083 7.46 8:02 139 158 7:43 174view on os maps 8:34  8:00  7:53  8:03  7:59  9:13  7:58  7:46  8:04  7:52  7:43  7:43  7:45  7:27 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_9439562373 20 Aug 22 09:01 19:28 3.117 9.61 6:15 164 171 5:58 23view on os maps 5:58  6:18  6:29  6:10 Altra Escalante 2.5
Road - Around home - 10k - activity_9426646373 18 Aug 22 07:20 51:00 6.590 7.75 7:44 140 160 7:28 115view on os maps 8:12  7:47  7:36  7:38  8:06  7:28  7:09 Altra Escalante 2.5
Road - Around home - 10k - activity_9413146500 16 Aug 22 07:26 50:39 6.586 7.80 7:41 140 159 7:26 116view on os maps 8:09  7:38  7:26  7:29  8:09  7:31  7:16 Altra Escalante 2.5
Road - Around home - 10k - activity_9399765880 14 Aug 22 07:50 53:30 6.590 7.39 8:07 135 154 7:51 117view on os maps 8:32  8:10  7:55  8:03  8:33  7:51  7:33 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_9393793529 13 Aug 22 09:00 19:04 3.119 9.81 6:07 165 186 5:54 21view on os maps 5:54  6:07  6:21  5:57 Nike Vaporfly 4pc
Road - Races - Triathlon - 20220810 Cromhall quarry evening series round 4 - run 10 Aug 22 19:56 17:57 2.847 9.52 6:18 166 173 6:24 42view on os maps 6:24  6:27  6:02 Nike Vaporfly 4pc
Road - Pembrokeshire - activity_9355959819 07 Aug 22 10:25 1:04:08 8.476 7.93 7:34 143 156 7:14 197view on os maps 8:00  7:33  8:24  7:17  7:33  7:14  7:14  7:25  7:18 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_9301525630 30 Jul 22 09:00 19:53 3.121 9.42 6:22 163 173 6:09 18view on os maps 6:09  6:16  6:41  6:34 Altra Escalante 2.5
Trail - Cornwall - activity_9263475566 24 Jul 22 06:58 2:36:54 14.898 5.70 10:32 138 165 8:52 905view on os maps 10:19  13:03  10:44  9:41  9:34  10:16  10:33  9:04  10:34  9:29  13:49  8:52  10:08  12:32  9:15 Other
Road - Park Runs - Lands End - activity_9256604960 23 Jul 22 09:01 20:11 3.157 9.39 6:24 167 185 6:11 79view on os maps 6:11  6:20  6:37  6:41 Altra Escalante 2.5
Road - Around home - 6 miles - activity_9245879894 21 Jul 22 13:05 17:28 2.425 8.33 7:12 158 167 7:03 56view on os maps 7:33  7:03  6:44 Altra Escalante 2.5  Something wrong with data on Garmin here, its only showin the last half of the route (at least Garmin and Strava do show 7 miles distance...)
Road - Around home - 11 miles - activity_9239323743 20 Jul 22 11:10 1:32:44 10.959 7.09 8:28 135 156 8:05 159view on os maps 8:47  8:23  8:25  8:32  8:49  8:45  8:34  8:16  8:41  8:05  7:45 Altra Escalante 2.5
Road - Races - Triathlon - 20220717 Not the Gower sprint tri - run 17 Jul 22 10:02 20:20 2.666 7.87 7:38 156 166 7:48 52view on os maps 7:48  7:48  7:07 Other  Gower sprint was originally on Sunday so had entered it along with olympic on the Saturday but they moved it so the Saturday alongside the olypmic. I decided to do it on my own - and gave it a good go 'race effort'
Road - Races - Triathlon - 20220716 Gower olympic tri - run 16 Jul 22 09:45 40:01 5.269 7.90 7:36 158 176 7:21 106view on os maps 7:40  7:49  7:21  7:43  7:35  7:00 Other 50% beach run so wore green Merrel trainers
Road - Around home - 6 miles - activity_9202049340 14 Jul 22 12:05 54:45 6.606 7.24 8:17 132 148 8:06 130view on os maps 8:26  8:07  8:09  8:18  8:57  8:06  7:47 Altra Escalante 2.5
Road - Races - Triathlon - 20220714 Cromhall quarry evening series round 3 ? run 13 Jul 22 19:50 18:07 2.864 9.49 6:20 157 165 6:22 50view on os maps 6:22  6:28  6:06 Nike Vaporfly 4pc
Road - Around home - 8 miles - activity_9187393869 12 Jul 22 07:40 1:03:29 7.884 7.45 8:03 143 160 7:50 123view on os maps 8:41  8:01  7:56  7:50  7:58  8:25  7:53  7:38 Altra Escalante 2.5
Trail - Pembrokeshire - activity_9175183913 10 Jul 22 08:42 2:09:05 13.144 6.11 9:49 140 155 7:45 528view on os maps 9:17  9:35  9:56  11:31  10:48  10:01  10:23  9:55  8:59  11:02  10:12  8:34  7:45  7:37 Other
Road - Park Runs - Llyn Llech Owain - activity_9168260328 09 Jul 22 09:02 19:53 3.082 9.30 6:27 157 168 6:14 66view on os maps 6:14  6:28  6:35  7:27 Altra Escalante 2.5
Road - Around home - 6 miles - activity_9156387670 07 Jul 22 08:15 44:12 5.954 8.08 7:25 153 176 6:50 99view on os maps 8:23  6:55  6:50  7:03  7:03  8:21 Altra Escalante 2.5
Road - Around home - 9 miles - activity_9149860495 06 Jul 22 07:28 1:12:40 9.034 7.46 8:03 144 157 7:28 117view on os maps 8:35  8:09  8:00  7:59  8:08  8:04  8:02  8:00  7:28  6:48 Altra Escalante 2.5
Road - Around home - 6 miles - activity_9143620220 05 Jul 22 08:46 50:30 6.373 7.57 7:55 146 178 7:26 128view on os maps 8:17  7:26  7:57  7:33  8:34  8:03  7:06 Altra Escalante 2.5
Road - Around home - Long runs - activity_9125845643 02 Jul 22 10:43 2:16:27 15.781 6.94 8:39 138 153 8:23 193view on os maps 9:04  8:35  8:34  8:37  8:36  8:49  8:44  8:35  8:45  8:41  8:38  8:37  8:38  8:31  8:23  8:33 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_9124693100 02 Jul 22 09:01 19:16 3.114 9.70 6:11 160 175 6:07 21view on os maps 6:07  6:08  6:20  5:59 Nike Vaporfly 4pc
Road - Races - Aquathlon - 20220630 PBB Aquathlon - run 30 Jun 22 19:24 18:41 2.958 9.50 6:19 172 193 6:18 45view on os maps 6:18  6:22  6:17 Nike Vaporfly 4pc
Road - Around home - 8 miles - activity_9108158199 29 Jun 22 12:41 1:04:40 8.387 7.78 7:43 144 164 6:39 119view on os maps 8:10  6:42  8:06  6:39  8:16  7:16  8:07  8:21  7:56 Altra Escalante 2.5
Road - Around home - 5 mile - activity_9101406369 28 Jun 22 12:23 41:24 5.154 7.47 8:02 136 153 7:59 94view on os maps 8:07  8:05  7:59  8:00  8:02  7:39 Altra Escalante 2.5
Road - Races - Triathlon - 20220626 Bowood House tri - run 26 Jun 22 13:46 21:38 2.937 8.15 7:22 196 207 7:09 104view on os maps 7:09  7:15  7:44 Other
Road - Around home - 5 mile - activity_9071323758 23 Jun 22 12:55 38:10 5.192 8.16 7:21 149 167 6:36 88view on os maps 8:08  6:43  6:36  6:44  8:30  7:40 Altra Escalante 2.5
Road - Around home - 6 miles - activity_9058729003 21 Jun 22 13:09 51:34 6.581 7.66 7:50 148 169 6:58 123view on os maps 8:14  6:58  7:13  7:30  8:38  8:31  7:43 Altra Escalante 2.5
Road - Around home - 3 mile - activity_9051625498 20 Jun 22 12:10 27:59 3.475 7.45 8:03 137 154 7:58 100view on os maps 8:03  8:01  7:58  8:18 Altra Escalante 2.5
Road - Races - Triathlon - 20220618 Titan middle distance tri - run 18 Jun 22 11:54 1:36:10 13.330 8.32 7:13 150 165 6:53 413view on os maps 7:05  7:41  7:16  7:37  7:04  7:22  6:53  7:42  6:59  6:55  7:24  7:04  7:07  6:09 Nike Vaporfly 4pc
Road - Around home - 6 miles - activity_9020967593 15 Jun 22 12:23 49:31 6.303 7.64 7:51 144 166 7:43 99view on os maps 8:02  7:43  7:53  7:49  8:02  7:44  7:34 Altra Escalante 2.5
Road - Around home - 4 mile - activity_9014532945 14 Jun 22 13:15 30:12 3.998 7.94 7:33 148 168 7:29 82view on os maps 7:36  7:30  7:29  7:38 Altra Escalante 2.5
Road - Races - 20220612 St Albans half marathon 12 Jun 22 10:00 1:27:28 13.086 8.98 6:41 158 178 6:16 304view on os maps 6:35  6:46  6:31  7:03  6:47  6:44  6:52  6:47  6:45  6:57  6:39  6:17  6:16  5:45 Nike Alphafly
Road - Bute Park - 3 miles - activity_8993776778 11 Jun 22 09:01 25:11 3.107 7.40 8:06 141 157 7:40 35view on os maps 7:40  8:06  8:37  7:34 Altra Escalante 2.5
Road - Races - Triathlon - 20220608 Cromhall quarry evening series round 2 ? run 08 Jun 22 19:49 17:47 2.868 9.68 6:12 161 169 6:16 68view on os maps 6:16  6:16  6:04 Nike Vaporfly 4pc
Road - Around home - 10k - activity_8970174791 06 Jun 22 10:20 53:18 6.563 7.39 8:07 136 155 7:58 109view on os maps 8:21  7:59  8:03  8:06  8:27  7:58  7:48 Altra Escalante 2.5
Trail - Pembrokeshire - activity_8950530245 04 Jun 22 09:39 27:04 3.171 7.03 8:32 144 161 8:14 152view on os maps 8:45  8:27  8:14  9:34 Other
Trail - Pembrokeshire - activity_8932023665 01 Jun 22 09:08 19:07 2.220 6.97 8:37 138 148 8:09 72view on os maps 8:09  9:02  8:48 Saucony Kinvara 2 (green)
Road - Races - Triathlon - 20220529 Swansea sprint tri - run 29 May 22 08:50 20:22 3.275 9.65 6:13 159 167 6:11 60view on os maps 6:15  6:11  6:19  5:52 Nike Vaporfly 4pc
Road - Races - Aquathlon - 20220526 PBB Aquathlon - run 26 May 22 19:16 19:27 3.107 9.58 6:16 158 166 6:09 160view on os maps 6:09  6:26  6:12  6:16 Nike Vaporfly 4pc
Road - Around home - 10k - activity_8883029033 24 May 22 10:36 50:11 6.569 7.85 7:38 142 168 7:24 107view on os maps 8:00  7:35  7:25  7:37  8:07  7:24  7:08 Altra Escalante 2.5
Road - Other - activity_8870247639 22 May 22 10:21 15:14 2.026 7.98 7:31 137 151 7:03 13view on os maps 8:01  7:03  6:11 Saucony Kinvara 2 (green)
Road - Park Runs - Cardiff - activity_8865437271 21 May 22 09:00 18:50 3.086 9.83 6:06 150 166 5:55 31view on os maps 5:55  6:11  6:16  5:35 Nike Vaporfly 4pc
Road - Around home - 10k - activity_8846478613 18 May 22 12:06 50:41 6.558 7.76 7:44 141 157 7:31 168view on os maps 8:09  7:39  7:35  7:41  8:04  7:31  7:14 Altra Escalante 2.5
Road - Races - Triathlon - 20220515 Llanelli sprint tri - run 15 May 22 08:02 20:04 3.168 9.47 6:20 159 169 6:12 53view on os maps 6:30  6:20  6:12  6:10 Nike Vaporfly 4pc
Road - Park Runs - Cardiff - activity_8819308229 14 May 22 09:06 12:49 2.023 9.47 6:20 146 169 6:14 75view on os maps 6:14  6:26  6:06 Nike Vaporfly 4pc
Road - Races - Triathlon - 20220511 Cromhall quarry evening series round 1 ? run 11 May 22 19:51 17:52 2.875 9.66 6:13 160 166 6:15 65view on os maps 6:15  6:18  6:05 Nike Vaporfly 4pc
Road - Around home - 3 mile - activity_8805208857 10 May 22 10:02 22:27 3.140 8.39 7:09 147 161 6:50 53view on os maps 7:18  6:50  7:06  8:41 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_8775283553 07 May 22 09:11 07:17 1.191 9.81 6:07 170 171 6:14 8view on os maps 6:14  5:29 Nike Vaporfly 4pc
Road - Around home - 10k - activity_8758478338 04 May 22 12:12 50:45 6.549 7.74 7:45 145 166 7:32 125view on os maps 8:06  7:32  7:36  7:48  8:02  7:36  7:24 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_8732012360 30 Apr 22 09:02 18:55 3.067 9.73 6:10 144 156 5:57 35view on os maps 5:57  6:11  6:24  5:43 Nike Vaporfly 4pc
Road - Bute Park - 3 miles - activity_8721009757 28 Apr 22 11:25 32:09 3.921 7.32 8:12 145 162 7:52 58view on os maps 7:52  8:15  8:25  8:17 Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_8715209827 27 Apr 22 11:57 31:08 4.000 7.71 7:47 132 144 7:37 74view on os maps 7:53  7:45  7:37  7:52 Altra Escalante 2.5
Road - Races - 20220424 Shepperdine marathon 24 Apr 22 09:04 1:34:01 13.516 8.63 6:57 155 164 6:20 181view on os maps 6:20  6:35  6:42  6:39  6:39  6:41  6:46  6:44  6:41  6:38  6:35  6:48  6:49  14:23 Nike Alphafly Felt tough after 5 miles, was thinking of quitting after 7 or 8 miles, ran to the half way distance, on target time to be fait (1:27, aiming for a 2:55), but knew I couldn't maintain that pace for another 1.5 hours, so stopped - DNF'd! for the first time ever. Walked 2 or 3 miles back to the start. Thought that if I can't pb its better to stop and not ruin myself, find another marathon in a month or so, rather than finishing in 3:15 or whatever it might have been, and being knackered for weeks.
Road - Bute Park - 3 miles - activity_8680542416 21 Apr 22 12:23 31:54 3.922 7.38 8:08 137 160 7:51 72view on os maps 7:58  7:51  8:17  8:28 Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_8667117924 19 Apr 22 13:03 31:53 4.001 7.53 7:58 137 177 7:47 54view on os maps 8:00  7:55  7:47  8:10  NAN:NAN Altra Escalante 2.5
Road - Around home - 2 mile - activity_8636968615 14 Apr 22 12:50 26:14 2.398 5.48 10:56 109 140 8:17 716view on os maps 8:17  10:42  18:19 Altra Escalante 2.5 Home Felt rubbish afte starting the fast 3 mile section, so stopped and walked home
Road - Bute Park - 6 miles - activity_8630939610 13 Apr 22 12:12 48:01 6.025 7.53 7:58 133 148 7:51 88view on os maps 8:15  7:51  7:54  8:00  7:54  7:54  9:07 Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_8624488873 12 Apr 22 11:15 44:47 5.246 7.03 8:32 137 164 7:57 89view on os maps 7:59  8:55  9:09  7:57  8:55  7:36 Altra Escalante 2.5
Road - Around home - Long runs - activity_8613920849 10 Apr 22 08:55 2:26:14 17.881 7.34 8:11 145 164 7:42 90view on os maps 8:10  7:46  7:53  8:00  7:47  7:59  7:59  7:55  7:52  7:56  13:12  7:53  7:47  7:42  7:58  7:44  7:46  7:51 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_8605646195 09 Apr 22 09:02 18:18 3.084 10.11 5:56 163 171 5:38 37view on os maps 5:38  6:09  6:04  5:27 Nike Vaporfly 4pc
Road - Bute Park - Long runs - activity_8596234431 07 Apr 22 11:52 1:08:05 9.983 8.80 6:49 153 165 6:37 205view on os maps 7:02  6:48  6:55  6:58  6:59  6:44  6:48  6:37  6:45  6:38 Altra Escalante 2.5
Road - Bute Park - 8 miles - activity_8596214897 06 Apr 22 11:53 1:03:59 8.033 7.53 7:58 138 148 7:46 157view on os maps 8:19  7:53  7:46  7:57  8:03  7:58  7:59  7:49  7:27 Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_8584424604 05 Apr 22 11:44 42:01 5.653 8.07 7:26 143 162 7:00 70view on os maps 7:32  7:00  7:36  7:19  7:24  7:56 Altra Escalante 2.5
Road - Around home - Long runs - activity_8573164532 03 Apr 22 08:59 2:58:18 21.983 7.40 8:07 163 189 7:55 137view on os maps 8:19  7:56  7:55  7:59  8:03  8:14  7:58  8:05  8:24  8:03  8:09  7:58  8:03  8:49  8:00  8:04  7:55  7:59  8:12  8:10  8:05  8:06 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_8566521243 02 Apr 22 09:01 18:27 3.099 10.08 5:57 164 172 5:51 37view on os maps 5:51  5:57  6:04  5:58 Nike Vaporfly 4pc  3rd fastest 5k ever
Road - Bute Park - 6 miles - activity_8566485596 30 Mar 22 12:13 52:30 6.287 7.19 8:21 134 163 7:53 107view on os maps 8:12  7:53  8:38  8:46  7:57  8:48  7:50 Altra Escalante 2.5
Road - Commute - To work - 4 miles - activity_8544598708 29 Mar 22 07:57 30:33 4.002 7.86 7:38 140 155 7:29 40view on os maps 7:49  7:39  7:36  7:29  NAN:NAN Altra Escalante 2.5 Home
Road - Commute - To work - 4 miles - activity_8538657812 28 Mar 22 07:49 30:50 3.903 7.59 7:54 143 163 7:49 52view on os maps 8:13  7:53  7:49  7:40 Altra Escalante 2.5 Home
Road - Races - 27032022 Cardiff half marthon 27 Mar 22 10:00 1:22:14 13.150 9.59 6:15 162 173 6:07 230view on os maps 6:07  6:09  6:13  6:13  6:17  6:27  6:10  6:17  6:13  6:24  6:32  6:11  6:10  5:40 Nike Alphafly
Road - Bute Park - 5 miles - activity_8515996938 24 Mar 22 12:57 45:34 5.552 7.31 8:12 139 164 7:47 105view on os maps 8:05  7:47  8:40  8:34  8:15  7:37 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_8503617117 22 Mar 22 12:12 51:48 6.274 7.27 8:15 136 165 7:39 116view on os maps 8:22  7:39  8:38  8:47  7:51  8:24  7:45 Altra Escalante 2.5
Road - Around home - Long runs - activity_8490721181 20 Mar 22 08:39 2:57:53 21.984 7.42 8:05 136 158 7:52 152view on os maps 8:19  7:52  8:00  8:05  8:10  8:16  8:15  8:12  8:26  8:11  8:03  7:55  7:54  8:00  8:06  8:10  8:05  8:03  8:05  7:54  8:00  8:02 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_8483579536 19 Mar 22 09:02 18:30 3.087 10.01 6:00 151 167 5:50 46view on os maps 5:50  6:11  6:02  4:59 Nike Vaporfly 4pc
Road - Cardiff Bay - activity_8467335713 16 Mar 22 10:08 1:28:57 11.134 7.51 7:59 134 146 7:51 194view on os maps 8:10  7:59  8:00  8:08  8:01  8:00  7:54  7:54  7:51  8:02  7:57  7:43 Altra Escalante 2.5
Road - Bute Park - 7 miles - activity_8462558752 15 Mar 22 12:12 59:44 7.782 7.82 7:41 143 163 6:59 96view on os maps 8:19  6:59  7:10  8:13  7:07  7:19  8:00  8:28 Altra Escalante 2.5
Road - Races - 20220313 Chippenham Spring 10 Miler 13 Mar 22 10:06 1:02:44 9.902 9.47 6:20 163 172 6:03 180view on os maps 6:22  6:03  6:10  6:12  6:18  6:20  6:26  6:45  6:32  6:11 Nike Alphafly
Road - Park Runs - Cardiff - activity_8442325188 12 Mar 22 09:01 18:33 3.097 10.02 5:59 162 170 5:53 43view on os maps 5:53  6:02  6:05  5:36 Nike Alphafly
Road - Bute Park - 6 miles - activity_8432553111 10 Mar 22 12:12 42:55 5.984 8.37 7:10 141 154 6:34 99view on os maps 8:07  6:56  6:47  6:37  6:34  8:01 Altra Escalante 2.5
Road - Cardiff Bay - activity_8426921803 09 Mar 22 12:41 1:17:31 9.976 7.72 7:46 132 141 7:32 172view on os maps 7:32  7:40  7:47  7:45  7:52  7:49  7:42  8:00  7:48  7:47 Altra Escalante 2.5
Road - Bute Park - 7 miles - activity_8420493697 08 Mar 22 12:30 55:33 7.777 8.40 7:09 144 160 6:20 137view on os maps 7:19  6:20  7:59  6:27  8:23  6:22  6:23  8:09 Altra Escalante 2.5
Road - Around home - Long runs - activity_8407274159 06 Mar 22 06:42 2:48:29 19.986 7.12 8:26 133 149 8:02 55view on os maps 9:00  8:31  8:28  8:26  8:38  8:22  8:43  8:32  8:27  8:31  8:22  8:23  8:31  8:22  8:17  8:13  8:21  8:02  8:12  8:16 Altra Escalante 2.5 Home
Road - Park Runs - Cardiff - activity_8401327658 05 Mar 22 09:00 18:38 3.086 9.94 6:02 160 168 5:53 29view on os maps 5:53  6:07  6:09  5:29 Nike Vaporfly 4pc
Road - Around home - 5 mile - activity_8399477541 04 Mar 22 12:36 42:34 5.458 7.69 7:48 135 155 7:39 125view on os maps 7:45  7:49  7:49  8:05  7:39  7:30 Altra Escalante 2.5 Home
Road - Bute Park - 4 miles - activity_8385780629 02 Mar 22 13:05 30:25 4.003 7.90 7:36 134 145 7:30 79view on os maps 7:44  7:30  7:35  7:35  NAN:NAN Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_8379230957 01 Mar 22 12:13 29:36 3.994 8.10 7:25 137 145 7:21 84view on os maps 7:30  7:28  7:21  7:19 Altra Escalante 2.5
Road - Park Runs - Keswick - activity_8360426027 26 Feb 22 09:04 19:10 3.101 9.71 6:11 145 165 5:48 54view on os maps 6:26  6:17  5:48  6:21 Altra Escalante 2.5 Home  In new escalantes
Trail - Lakes - activity_8350188681 24 Feb 22 08:31 55:11 6.778 7.37 8:08 142 158 7:40 292view on os maps 8:13  8:50  8:34  7:45  7:40  8:09  7:41 Saucony Kinvara 2 (red)  Grassmere and rydal water from yha, in salawes
Trail - Lakes - activity_8332790629 21 Feb 22 07:30 1:01:46 6.496 6.31 9:31 150 175 8:50 154view on os maps 9:20  8:50  10:06  9:35  9:58  9:17  9:24 Saucony Kinvara 2 (red)  Grassmere and rydal water from yha, in salawes, with Charlotte
Trail - Lakes - activity_8330158465 20 Feb 22 16:29 1:00:27 6.774 6.72 8:55 146 166 8:03 343view on os maps 8:03  8:55  9:30  9:13  9:45  8:41  8:10 Saucony Kinvara 2 (red) Grassmere and rydal water from yha, in salawes
Road - Park Runs - Sandwell Valley - activity_8321383981 19 Feb 22 09:00 20:10 3.119 9.28 6:28 138 150 6:18 106view on os maps 6:18  6:31  6:34  6:36 Altra Escalante 2.5 Home new escalantes
Road - Bute Park - 2 miles - activity_8321377488 17 Feb 22 12:28 19:29 2.719 8.37 7:10 137 147 6:54 57view on os maps 6:54  7:16  7:25 Altra Escalante 2.5
Road - Bute Park - Long runs - activity_8306250325 16 Feb 22 11:43 1:17:21 9.727 7.55 7:57 137 148 7:43 191view on os maps 7:47  7:58  8:00  8:01  7:43  7:46  8:11  8:01  8:07  7:55 Altra Escalante 2.5
Road - Bute Park - 7 miles - activity_8300653657 15 Feb 22 13:02 56:41 7.110 7.53 7:58 138 161 6:58 109view on os maps 7:43  6:58  8:27  8:14  7:39  8:27  8:21  7:49 Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_8295005022 14 Feb 22 12:14 40:12 4.997 7.46 8:03 133 145 7:55 61view on os maps 8:03  8:02  7:55  8:10  8:03 Altra Escalante 2.5
Road - Races - 20220212 Cardiff Winter Warmer 12 Feb 22 09:00 1:23:47 12.780 9.15 6:33 160 166 6:14 185view on os maps 6:14  6:40  6:31  6:20  6:39  6:35  6:30  6:41  6:36  6:32  6:39  6:41  6:36 Nike Alphafly
Road - Bute Park - Long runs - activity_8265595450 09 Feb 22 12:43 1:26:35 10.990 7.62 7:53 133 142 7:46 139view on os maps 7:55  7:46  7:48  7:51  7:51  7:53  7:46  7:53  7:56  8:05  7:57 Altra Escalante 2.5
Road - Around home - 9 miles - activity_8257733594 08 Feb 22 06:53 1:18:08 9.733 7.47 8:02 139 162 7:48 450view on os maps 8:25  7:55  7:56  7:48  8:02  8:05  7:58  8:01  8:09  7:55 Altra Solstice
Road - Around home - Long runs - activity_8246523199 06 Feb 22 08:06 2:02:52 15.954 7.79 7:42 141 158 6:59 96view on os maps 8:14  7:53  7:54  7:55  7:58  7:58  7:52  7:47  8:00  7:56  7:47  7:44  7:10  7:02  6:59  7:01 Altra Solstice
Road - Park Runs - Cardiff - activity_8240328929 05 Feb 22 09:01 18:33 3.068 9.92 6:03 163 173 5:48 34view on os maps 5:48  6:09  6:10  6:21 Nike Alphafly
Road - Bute Park - 6 miles - activity_8231128288 03 Feb 22 13:29 42:01 5.991 8.55 7:01 146 161 6:22 68view on os maps 8:13  6:35  6:33  6:23  6:22  8:00 Altra Escalante 2.5
Road - Bute Park - Long runs - activity_8230436475 02 Feb 22 12:39 1:17:38 9.995 7.72 7:46 139 149 7:35 136view on os maps 7:35  7:41  7:49  7:58  7:48  7:51  7:42  7:48  7:45  7:44 Altra Escalante 2.5
Road - Bute Park - 8 miles - activity_8215045318 31 Jan 22 12:11 1:00:05 7.990 7.98 7:31 143 160 6:45 133view on os maps 8:02  6:59  7:29  8:01  6:45  8:01  6:53  8:00 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_8200699146 29 Jan 22 09:02 18:48 3.083 9.84 6:06 161 167 5:46 38view on os maps 5:46  6:15  6:18  6:00 Nike Alphafly
Road - Bute Park - 6 miles - activity_8191664487 27 Jan 22 13:52 42:37 5.990 8.43 7:07 145 160 6:26 80view on os maps 8:15  6:42  6:39  6:29  6:26  8:09 Saucony Type A6 (Orange 2)
Road - Bute Park - Long runs - activity_8185545282 26 Jan 22 12:37 1:11:31 8.984 7.54 7:58 133 139 7:50 101view on os maps 8:07  7:57  7:52  8:02  8:04  7:50  7:50  7:51  8:06 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_8179929505 25 Jan 22 12:53 49:01 6.254 7.66 7:50 138 160 7:02 80view on os maps 8:21  7:02  7:55  7:29  8:00  8:05  8:27 Altra Escalante 2.5
Road - Around home - Long runs - activity_8166846127 23 Jan 22 08:10 2:07:47 15.987 7.51 8:00 138 154 7:44 152view on os maps 8:31  8:02  8:01  8:04  8:12  7:58  8:01  8:08  7:57  7:54  7:59  7:47  7:59  7:49  7:44  7:48 Altra Solstice
Road - Park Runs - Cardiff - activity_8160403315 22 Jan 22 09:03 18:45 3.106 9.94 6:02 164 170 5:46 37view on os maps 5:46  6:07  6:16  5:43 Nike Alphafly First run in new nikes
Road - Bute Park - 7 miles - activity_8150938428 20 Jan 22 12:23 47:00 6.992 8.93 6:43 150 158 6:36 99view on os maps 6:47  6:39  6:44  6:51  6:42  6:36  6:44 Altra Escalante 2.5
Road - Bute Park - 8 miles - activity_8145226129 19 Jan 22 12:17 1:03:59 7.982 7.48 8:01 132 141 7:50 108view on os maps 8:01  7:55  7:50  7:56  8:05  8:08  8:00  8:13 Altra Escalante 2.5
Road - Bute Park - 8 miles - activity_8139142306 18 Jan 22 11:56 59:17 7.986 8.08 7:25 143 161 6:21 92view on os maps 8:21  6:21  7:59  6:30  8:23  6:32  8:08  7:08 Altra Escalante 2.5
Road - Around home - Long runs - activity_8127870288 16 Jan 22 10:44 1:53:41 14.019 7.40 8:07 138 153 7:44 101view on os maps 8:31  8:06  8:07  8:16  7:58  8:15  8:30  8:07  8:07  7:54  8:04  8:02  7:44  7:52  7:41 Altra Solstice
Road - Around home - 5 mile - activity_8120434345 15 Jan 22 09:19 34:13 5.025 8.81 6:49 156 167 6:38 111view on os maps 6:50  6:38  6:45  6:48  7:03  6:07 Altra Solstice
Road - Bute Park - 5 miles - activity_8111926243 13 Jan 22 12:34 36:44 4.995 8.16 7:21 146 162 6:35 64view on os maps 8:31  6:35  6:41  6:36  8:24 Altra Escalante 2.5
Road - Bute Park - 7 miles - activity_8104803305 12 Jan 22 12:58 56:27 7.073 7.52 7:59 136 153 7:54 93view on os maps 8:05  8:02  7:55  8:02  7:56  7:59  7:54  7:46 Altra Escalante 2.5
Road - Bute Park - 8 miles - activity_8098745054 11 Jan 22 12:12 58:04 7.910 8.17 7:20 145 162 6:26 83view on os maps 8:26  6:26  7:03  7:25  7:24  7:26  7:19  7:15 Altra Escalante 2.5
Road - Around home - 12 miles - activity_8086365138 09 Jan 22 09:12 1:35:33 11.975 7.52 7:59 140 154 7:49 116view on os maps 8:11  7:59  8:04  8:02  8:00  8:02  7:51  8:04  7:49  8:02  7:52  7:49 Altra Solstice
Road - Around home - 5 mile - activity_8081187642 08 Jan 22 11:50 34:13 5.000 8.77 6:51 154 167 6:39 104view on os maps 7:00  6:39  6:56  6:48  6:50  NAN:NAN Altra Solstice
Road - Bute Park - 5 miles - activity_8069357814 06 Jan 22 07:49 34:14 4.996 8.76 6:51 155 165 6:50 87view on os maps 6:50  6:50  6:50  6:50  6:56 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_8065036137 05 Jan 22 12:32 46:45 6.012 7.72 7:47 137 147 7:41 91view on os maps 7:45  7:48  7:45  7:48  7:52  7:41  8:10 Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_8058291093 04 Jan 22 07:57 31:11 4.006 7.71 7:47 146 161 7:40 84view on os maps 7:57  7:45  7:40  7:46  11:14 Altra Escalante 2.5
Road - Around home - 5 mile - activity_8054300006 03 Jan 22 10:02 39:30 5.001 7.60 7:54 145 160 7:43 57view on os maps 7:58  7:47  7:56  8:05  7:43  NAN:NAN Altra Solstice
Road - Around home - 3 mile - activity_8042788694 01 Jan 22 10:45 29:15 3.083 6.32 9:29 152 164 9:03 60view on os maps 9:03  9:24  10:03  9:03 Altra Solstice
Road - Around home - 2 mile - activity_8026100315 29 Dec 21 11:25 16:17 2.065 7.61 7:53 143 160 7:46 42view on os maps 8:01  7:46  7:30 Altra Solstice
Road - Park Runs - Cardiff - activity_8006505097 25 Dec 21 09:04 19:05 3.087 9.71 6:11 160 167 5:48 10view on os maps 5:48  6:27  6:22  5:32 Nike Vaporfly 4pc Tried for a km pb but missed it by 2 seconds
Road - Park Runs - Cardiff - activity_7975779945 18 Dec 21 09:02 19:13 3.099 9.68 6:12 161 169 5:32 35view on os maps 5:32  6:54  6:14  5:34 Nike Vaporfly 4pc  Smashed the first mile for a new 5:28 pb, had to take a mile to recover
Road - Bute Park - 2 miles - activity_7963625798 15 Dec 21 12:43 19:52 2.723 8.22 7:18 144 168 5:53 30view on os maps 8:02  5:53  8:15 Altra Escalante 2.5
Road - Bute Park - 2 miles - activity_7959020913 14 Dec 21 13:08 17:22 2.386 8.24 7:17 144 162 6:48 26view on os maps 7:26  6:48  8:10 Altra Escalante 2.5
Road - Bute Park - 2 miles - activity_7958691024 13 Dec 21 12:50 20:05 2.675 7.99 7:31 145 167 5:57 34view on os maps 8:07  5:57  8:55 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7958682577 10 Dec 21 13:17 46:35 6.297 8.11 7:24 136 152 7:15 104view on os maps 7:28  7:33  7:20  7:24  7:15  7:22  7:28 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7936705917 09 Dec 21 14:58 51:19 6.777 7.92 7:34 138 152 7:25 160view on os maps 7:51  7:35  7:28  7:30  7:25  7:42  7:27 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7925903182 07 Dec 21 08:09 49:16 6.273 7.64 7:51 137 151 7:42 107view on os maps 8:02  8:01  7:47  7:50  7:42  7:48  7:42 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7922312446 06 Dec 21 12:15 48:30 6.283 7.77 7:43 138 152 7:33 91view on os maps 7:50  7:54  7:37  7:44  7:33  7:39  7:50 Altra Escalante 2.5
Road - Other - activity_7918789345 05 Dec 21 15:03 48:09 6.738 8.40 7:09 148 159 6:53 103view on os maps 7:25  7:14  7:08  7:03  7:19  6:53  6:56 Altra Solstice
Road - Bute Park - 6 miles - activity_7912011681 04 Dec 21 09:04 44:26 6.512 8.79 6:49 157 167 6:10 102view on os maps 6:10  6:24  6:31  7:37  6:53  6:59  7:34 Altra Solstice Includes Cardiff park run
Road - Bute Park - 6 miles - activity_7908328161 03 Dec 21 12:14 47:28 6.269 7.92 7:34 138 153 7:23 84view on os maps 7:41  7:35  7:30  7:35  7:23  7:39  7:43 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7903938549 02 Dec 21 12:44 45:24 6.268 8.28 7:15 141 154 7:03 126view on os maps 7:30  7:19  7:10  7:17  7:03  7:07  7:15 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7899408710 01 Dec 21 12:27 46:04 6.274 8.17 7:21 142 157 7:10 109view on os maps 7:27  7:27  7:11  7:23  7:10  7:22  7:30 Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_7879661374 27 Nov 21 09:17 25:55 3.099 7.17 8:22 127 139 8:05 102view on os maps 8:05  8:15  8:46  8:04 Altra Solstice
Road - Bute Park - 6 miles - activity_7871712473 25 Nov 21 12:28 44:58 6.284 8.39 7:09 140 155 6:47 123view on os maps 7:29  7:17  7:15  7:14  6:59  6:47  6:49 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7862149897 23 Nov 21 12:48 45:25 6.297 8.32 7:13 144 159 7:02 112view on os maps 7:22  7:20  7:15  7:13  7:02  7:05  7:13 Altra Escalante 2.5
Road - Races - Duathlon - 20211121 Chilly duathlon - run 2 21 Nov 21 12:51 12:02 1.933 9.64 6:14 161 166 6:13 31view on os maps 6:13  6:14 Nike Vaporfly 4pc
Road - Races - Duathlon - 20211121 Chilly duathlon - run 1 21 Nov 21 12:12 11:59 1.985 9.94 6:02 159 168 5:51 0view on os maps 5:51  6:14 Nike Vaporfly 4pc
Road - Park Runs - Cardiff - activity_7846030218 20 Nov 21 09:01 18:59 3.102 9.80 6:07 166 172 5:50 26view on os maps 5:50  6:11  6:24  5:29 Altra Solstice
Road - Bute Park - 6 miles - activity_7837641126 18 Nov 21 12:41 45:29 6.268 8.27 7:15 142 155 6:59 116view on os maps 7:38  7:26  7:17  7:17  7:02  6:59  6:50 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7827676446 16 Nov 21 13:07 46:49 6.262 8.03 7:29 141 157 7:12 84view on os maps 7:53  7:38  7:24  7:29  7:12  7:17  7:17 Altra Escalante 2.5
Road - Bute Park - 10k - activity_7811857899 13 Nov 21 10:14 56:05 6.155 6.58 9:07 138 158 8:39 66view on os maps 9:20  9:22  9:11  9:02  9:25  8:39  6:51 Altra Solstice
Road - Park Runs - Cardiff - activity_7811850279 13 Nov 21 09:02 19:33 3.081 9.46 6:21 161 168 6:13 45view on os maps 6:13  6:17  6:30  6:43 Altra Solstice
Road - Bute Park - 6 miles - activity_7805986923 11 Nov 21 13:31 48:40 6.294 7.76 7:44 134 151 7:33 77view on os maps 8:01  7:48  7:42  7:42  7:33  7:38  7:41 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7791945378 09 Nov 21 12:17 48:40 6.297 7.76 7:44 137 151 7:22 79view on os maps 8:12  7:55  7:44  7:47  7:29  7:22  7:24 Altra Escalante 2.5
Trail - Pen Y Fan - 20211107 up down blast 07 Nov 21 16:07 42:05 3.837 5.47 10:58 148 162 7:40 502view on os maps 14:46  12:27  7:40  8:33 Saucony Kinvara 2 (red)
Road - Bute Park - 5 miles - activity_7770939907 05 Nov 21 12:09 40:41 5.306 7.83 7:40 136 146 7:30 63view on os maps 7:46  7:39  7:30  7:47  7:33  7:55 Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_7755881160 02 Nov 21 12:38 33:55 4.330 7.66 7:50 131 143 7:37 50view on os maps 8:13  7:54  7:40  7:37  7:35 Altra Escalante 2.5
Road - Park Runs - Keswick - activity_7738244436 30 Oct 21 09:03 20:07 3.100 9.25 6:29 153 176 6:12 62view on os maps 6:42  6:32  6:12  6:49 Bare Access (green)
Trail - Lakes - activity_7723308851 26 Oct 21 18:34 1:14:50 8.531 6.84 8:46 144 162 8:19 272view on os maps 8:38  8:27  8:19  8:32  9:51  8:34  8:27  8:42  10:05 Other  Around Derwent Water - in the dark! In green/blue Salming trail shoes
Trail - Lakes - activity_7718499787 26 Oct 21 09:42 1:14:57 6.347 5.08 11:49 149 178 10:01 216view on os maps 12:52  10:20  10:01  14:55  10:56  12:08  10:57 Other  With Dan, Charlotte and Mike - on Mike's first even 10k!
Road - Park Runs - Sandwell Valley - activity_7701737566 23 Oct 21 09:02 20:11 3.134 9.32 6:26 152 166 6:18 80view on os maps 6:18  6:23  6:36  6:42 Saucony Kinvara 2 (green)
Road - Bute Park - 6 miles - activity_7683585414 19 Oct 21 12:08 47:52 6.274 7.86 7:38 144 157 7:30 90view on os maps 7:45  7:39  7:32  7:45  7:30  7:35  7:40 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_7664773394 16 Oct 21 09:02 19:33 3.089 9.48 6:20 160 167 6:00 27view on os maps 6:00  6:20  6:41  6:01 Altra Solstice
Road - Bute Park - 5 miles - activity_7657169293 13 Oct 21 12:15 39:34 5.302 8.04 7:28 145 163 7:22 97view on os maps 7:33  7:33  7:22  7:23  7:25  7:31 Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_7640705704 11 Oct 21 12:38 32:25 4.353 8.06 7:27 142 153 7:17 76view on os maps 7:32  7:17  7:25  7:34  7:25 Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_7627159378 09 Oct 21 09:03 20:01 3.085 9.25 6:29 158 173 6:11 38view on os maps 6:11  6:33  6:43  6:37 Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_7617448048 07 Oct 21 12:20 24:58 3.055 7.34 8:10 132 144 8:01 36view on os maps 8:12  8:01  8:16  8:52 Altra Escalante 2.5
Road - Races - 20211003 London Marathon 03 Oct 21 09:35 3:04:49 26.490 8.60 6:59 158 172 6:24 56view on os maps 6:50  6:44  6:40  6:49  6:51  6:55  6:50  6:46  6:47  6:53  6:52  6:50  6:48  6:49  6:49  7:01  6:56  7:07  6:24  6:46  7:12  7:25  7:34  7:23  7:50  7:38  6:57 Nike Vaporfly 4pc
Road - Bute Park - 3 miles - activity_7569201327 28 Sep 21 12:27 22:35 3.083 8.19 7:19 142 154 6:38 40view on os maps 7:51  6:38  7:31  7:15 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_7550066948 25 Sep 21 09:01 19:21 3.090 9.58 6:16 161 167 5:57 24view on os maps 5:57  6:22  6:32  5:35 Altra Solstice
Road - Around home - 10k - activity_7538349605 23 Sep 21 07:13 50:09 6.541 7.83 7:40 144 158 7:19 95view on os maps 8:05  7:36  7:37  7:35  8:07  7:19  7:06 Altra Solstice
Road - Cardiff Bay - activity_7528268716 21 Sep 21 12:23 2:04:41 16.047 7.72 7:46 142 155 7:35 210view on os maps 7:37  7:37  7:46  7:52  7:54  7:50  7:46  7:45  7:35  7:45  7:46  7:41  7:58  7:45  7:46  7:55  8:31 Altra Escalante 2.5
Road - Races - Triathlon - 20210919 Newport std tri - run 19 Sep 21 14:45 40:00 6.151 9.23 6:30 163 171 6:24 14view on os maps 6:28  6:36  6:24  6:28  6:37  6:31  6:15 Nike Vaporfly 4pc
Road - Park Runs - Cardiff - activity_7509307845 18 Sep 21 09:01 19:10 3.069 9.61 6:15 164 169 6:00 26view on os maps 6:00  6:12  6:32  6:30 Altra Solstice
Road - Cardiff Bay - activity_7497668489 16 Sep 21 06:39 1:47:30 13.239 7.39 8:07 137 152 7:36 133view on os maps 8:01  7:46  7:55  7:54  7:53  7:58  11:29  7:42  7:48  7:48  7:52  7:36  7:58  7:46 Altra Escalante 2.5
Road - Cardiff Bay - activity_7485515455 14 Sep 21 06:58 1:18:26 9.991 7.64 7:51 139 150 7:46 125view on os maps 7:46  7:49  7:56  7:57  7:54  7:55  7:48  7:48  7:51  7:45 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_7466853604 11 Sep 21 09:03 19:28 3.112 9.59 6:15 160 168 6:08 39view on os maps 6:08  6:17  6:23  5:59 Altra Solstice
Road - Bute Park - 6 miles - activity_7456504626 09 Sep 21 12:29 49:51 6.275 7.55 7:57 137 156 7:44 82view on os maps 8:23  8:01  7:44  7:45  7:52  7:53  8:08 Altra Escalante 2.5
Road - Races - Triathlon - 20210908 Cromhall quarry evening series round 5 - run 08 Sep 21 19:21 18:23 2.886 9.42 6:22 163 169 6:25 53view on os maps 6:25  6:29  6:11 Nike Vaporfly 4pc
Road - Bute Park - 6 miles - activity_7443678471 07 Sep 21 11:44 49:04 6.241 7.63 7:52 140 157 7:39 121view on os maps 7:58  7:57  7:47  7:52  7:39  8:01  7:44 Altra Escalante 2.5
Road - Races - Triathlon - 20210905 Bala standard tri - run 05 Sep 21 10:22 39:18 6.073 9.27 6:28 160 168 6:20 87view on os maps 6:34  6:34  6:20  6:33  6:21  6:28  6:22 Nike Vaporfly 4pc
Road - Park Runs - Builth Wells - activity_7426234950 04 Sep 21 09:00 18:55 3.072 9.74 6:09 164 169 5:57 53view on os maps 5:57  6:12  6:20  6:07 Nike Vaporfly 4pc
Road - Bute Park - 6 miles - activity_7412123875 02 Sep 21 07:26 48:06 6.304 7.86 7:38 141 156 7:30 87view on os maps 7:30  7:42  7:38  7:41  7:37  7:35  7:51 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7401247617 31 Aug 21 12:06 49:15 6.255 7.62 7:52 134 156 7:43 86view on os maps 7:57  7:57  7:48  7:49  7:43  8:02  7:49 Saucony Type A6 (Orange 2)
Road - Other - activity_7385359439 28 Aug 21 13:46 27:22 3.173 6.96 8:38 127 138 8:21 44view on os maps 8:21  8:23  9:06  8:50 Altra Solstice
Road - Bute Park - 3 miles - activity_7375520068 25 Aug 21 12:21 24:19 3.140 7.75 7:45 142 155 7:44 52view on os maps 7:46  7:44  7:45  7:35 Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_7361430229 24 Aug 21 12:09 24:29 3.134 7.68 7:49 139 148 7:40 53view on os maps 7:40  7:47  7:58  8:01 Altra Escalante 2.5
Road - Park Runs - Cardiff - activity_7342604786 21 Aug 21 09:03 19:42 3.064 9.33 6:26 166 174 6:09 43view on os maps 6:09  6:26  6:41  6:50 Altra Solstice
Road - Other - activity_7342603572 20 Aug 21 11:53 23:50 3.127 7.87 7:37 147 160 7:28 51view on os maps 7:52  7:34  7:28  7:17 Altra Solstice
Road - Races - Triathlon - 20210815 Midnight Man - run 15 Aug 21 00:47 4:39:05 24.951 5.36 11:11 111 140 8:03 144view on os maps 8:31  8:03  8:13  8:43  8:18  8:18  8:45  8:30  8:20  8:55  8:41  8:34  12:37  16:06  13:30  14:17  9:43  14:17  14:14  14:04  13:43  13:41  13:24  13:57  14:26 Nike Vaporfly 4pc
Road - Races - Triathlon - 20210811 Cromhall Quarry evening series round 4 - run 11 Aug 21 19:48 18:21 2.921 9.55 6:17 161 166 6:18 63view on os maps 6:20  6:18  6:13 Nike Vaporfly 4pc
Road - Races - Triathlon - 20210808 Porthcawl olympic tri - run 08 Aug 21 08:36 40:59 6.259 9.16 6:33 160 165 6:07 138view on os maps 6:44  6:38  6:07  6:50  6:35  6:24  6:33 Nike Vaporfly 4pc
Road - Bute Park - 3 miles - activity_7250487711 05 Aug 21 12:31 28:27 3.825 8.07 7:26 137 148 7:19 67view on os maps 7:37  7:26  7:19  7:23 Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_7250466108 03 Aug 21 07:37 25:17 3.325 7.89 7:36 138 155 7:24 78view on os maps 7:52  7:31  7:24  7:41 Altra Escalante 2.5
Road - Around home - 10k - activity_7229115935 01 Aug 21 15:03 49:15 6.487 7.90 7:35 138 151 7:23 132view on os maps 7:40  7:27  7:23  7:25  8:14  7:31  7:20 Altra Solstice
Road - Bute Park - 4 miles - activity_7210931099 29 Jul 21 12:33 35:13 4.621 7.87 7:37 137 147 7:30 72view on os maps 7:39  7:30  7:39  7:38  7:42 Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_7197813173 27 Jul 21 12:14 33:59 4.268 7.53 7:58 135 144 7:49 59view on os maps 8:09  8:01  7:49  7:54  7:51 Altra Escalante 2.5
Road - Races - Triathlon - 20210725 Dorney sprint tri - run 25 Jul 21 08:20 19:28 3.160 9.74 6:10 160 166 6:03 8view on os maps 6:03  6:12  6:13  6:15 Nike Vaporfly 4pc
Road - Other - 20210724 Uncle Stes 24 Jul 21 11:05 1:17:58 4.661 3.59 16:44 137 159 7:07 52view on os maps 7:22  7:07  51:08  7:34  7:16 Saucony Kinvara 2 (red)
Road - Park Runs - Worthing - activity_7168636517 21 Jul 21 15:27 23:06 3.118 8.10 7:25 139 153 7:07 30view on os maps 7:37  7:34  7:07  6:47 Saucony Kinvara 2 (red)
Road - Other - Eastbourne 5k 20 Jul 21 05:51 30:44 2.955 5.77 10:24 142 165 9:24 46view on os maps 9:24  12:50  8:51 Saucony Kinvara 2 (red)  2 days after Ironbourne Full distance tri
Road - Races - Triathlon - 20210718 Ironbourne Tri - run 18 Jul 21 12:58 4:08:13 26.109 6.31 9:30 139 156 8:46 288view on os maps 9:24  9:02  8:54  8:53  9:48  8:50  8:46  9:01  9:17  9:26  9:13  9:18  9:30  9:37  9:33  9:39  9:35  10:14  9:46  10:17  10:36  9:42  9:39  9:59  10:23  8:59  8:03 Nike Vaporfly 4pc
Road - Bute Park - 2 miles - activity_7134781531 16 Jul 21 12:13 19:23 2.505 7.75 7:44 134 141 7:42 29view on os maps 7:47  7:42  7:44 Altra Escalante 2.5
Road - Races - Triathlon - 20210614 Cromhall quarry evening series round 3 - run 14 Jul 21 19:47 18:05 2.911 9.66 6:13 165 171 6:18 63view on os maps 6:18  6:19  6:00 Nike Vaporfly 4pc
Road - Bute Park - 3 miles - activity_7117927087 13 Jul 21 12:21 22:36 3.042 8.08 7:26 139 152 7:16 54view on os maps 7:31  7:16  7:30  8:12 Altra Escalante 2.5
Road - Park Runs - Swansea Bay - activity_7103846811 10 Jul 21 12:16 19:44 3.107 9.45 6:21 156 166 6:16 49view on os maps 6:20  6:16  6:28  6:19 Altra Solstice
Road - Bute Park - 3 miles - activity_7079003281 06 Jul 21 12:46 25:01 3.086 7.40 8:06 133 142 8:03 60view on os maps 8:06  8:07  8:03  8:39 Altra Escalante 2.5
Road - Races - 20210604 Conquer Cardiff half 04 Jul 21 09:30 1:27:22 12.819 8.80 6:49 165 177 6:27 217view on os maps 6:27  6:48  6:41  6:32  7:00  6:39  6:48  7:02  6:55  6:54  7:05  6:58  6:47 Nike Vaporfly 4pc
Road - Cardiff Bay - activity_7044781926 30 Jun 21 07:01 1:11:43 9.146 7.65 7:50 143 155 7:22 115view on os maps 7:31  7:42  7:24  7:32  10:26  7:24  7:38  7:28  7:22  8:50 Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_7035748726 28 Jun 21 12:42 31:23 4.170 7.97 7:32 137 149 7:23 58view on os maps 7:40  7:36  7:27  7:23  7:29 Altra Escalante 2.5
Road - Races - Triathlon - 2021-06-27 Bowwod House Tri - run 26 Jun 21 15:55 19:29 2.811 8.66 6:56 162 172 6:43 105view on os maps 6:46  6:43  7:25 Nike Vaporfly 4pc
Road - Bute Park - 3 miles - activity_7007535955 23 Jun 21 12:19 30:04 3.835 7.65 7:50 133 144 7:45 60view on os maps 7:57  7:58  7:45  7:40 Altra Escalante 2.5
Road - Races - Triathlon - 20210620 Wild Boar tri - run 20 Jun 21 11:38 1:32:55 12.575 8.12 7:23 159 168 6:40 188view on os maps 6:40  7:12  7:01  6:45  7:10  7:05  6:48  7:21  7:51  7:34  8:01  8:47  7:30 Nike Vaporfly 4pc
Road - Park Runs - Cardiff - activity_6984454080 19 Jun 21 10:03 19:30 3.124 9.61 6:15 158 165 6:04 30view on os maps 6:04  6:17  6:26  5:48 Saucony Kinvara 2 (red)
Road - Bute Park - 4 miles - activity_6974007528 17 Jun 21 12:35 31:03 4.189 8.09 7:25 136 146 7:18 57view on os maps 7:29  7:18  7:30  7:25  7:11 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6962074861 15 Jun 21 11:58 47:09 6.272 7.98 7:31 139 152 7:06 115view on os maps 7:45  7:36  7:33  7:34  7:23  7:06  8:02 Saucony Type A6 (Orange 2)
Road - Park Runs - Swansea Bay - activity_6950383628 13 Jun 21 08:37 19:47 3.120 9.46 6:20 158 165 6:16 46view on os maps 6:16  6:18  6:26  6:33 Altra Solstice
Road - Other - activity_6944368529 12 Jun 21 11:10 1:00:17 6.565 6.53 9:11 129 143 7:55 114view on os maps 7:55  8:30  10:17  9:23  9:34  9:25  9:16 Altra Solstice  With Charlotte, Wild Board run course
Road - Bute Park - 3 miles - activity_6940418172 11 Jun 21 13:06 23:13 3.113 8.04 7:28 138 148 7:24 46view on os maps 7:32  7:28  7:24  7:17 Altra Escalante 2.5
Road - Races - Triathlon - 20210609 Cromhall quarry evening series round 2 ? run 09 Jun 21 20:03 18:38 2.909 9.37 6:24 160 166 6:22 64view on os maps 6:22  6:27  6:24 Nike Vaporfly 4pc
Road - Bute Park - 4 miles - activity_6921822264 08 Jun 21 12:39 31:41 4.101 7.77 7:44 137 150 7:40 59view on os maps 7:47  7:40  7:40  7:51  7:00 Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_6915317250 (1) 07 Jun 21 12:16 31:57 4.032 7.57 7:56 139 149 7:39 56view on os maps 7:48  7:39  7:43  8:32  8:00 Altra Escalante 2.5
Road - Other - activity_6903962891 (1) 05 Jun 21 13:44 1:01:19 6.746 6.60 9:05 141 156 7:39 326view on os maps 8:48  10:10  10:16  7:39  8:12  10:58  7:03 Altra Solstice
Road - Other - activity_6880644782 01 Jun 21 15:23 25:42 3.181 7.43 8:05 134 142 7:59 53view on os maps 7:59  8:04  8:15  7:47 Saucony Kinvara 2 (red)
Trail - 20210523 CATS Cotswold Sprint Tri - run 23 May 21 08:56 18:05 2.738 9.08 6:36 157 164 6:36 60view on os maps 6:36  6:41  6:29 Other
Road - Park Runs - Cardiff - activity_6820749290 22 May 21 08:50 19:49 3.114 9.43 6:22 163 169 6:07 40view on os maps 6:07  6:28  6:32  6:13 Altra Solstice
Road - Bute Park - 3 miles - activity_6800195950 18 May 21 13:20 23:01 3.109 8.11 7:24 139 150 7:24 57view on os maps 7:24  7:26  7:24  7:14 Altra Escalante 2.5
Trail - 20210516 51Fiver tri - run 16 May 21 09:37 43:51 6.290 8.61 6:58 156 165 6:54 58view on os maps 6:59  6:56  6:54  7:00  6:54  7:09  6:48 Other
Road - Bute Park - 5k - activity_6782586070 15 May 21 10:37 20:56 3.127 8.96 6:42 158 163 6:20 43view on os maps 6:20  6:54  6:54  6:23 Altra Solstice
Road - Races - Triathlon - 20210512 Cromhall quarry evening series round 1 - run 12 May 21 19:48 18:36 2.922 9.43 6:22 155 161 6:27 144view on os maps 6:27  6:27  6:12 Nike Vaporfly 4pc
Road - Bute Park - 3 miles - activity_6760101271 11 May 21 12:24 20:46 3.000 8.67 6:55 145 159 6:54 71view on os maps 6:56  6:54  6:57  NAN:NAN Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6754515491 10 May 21 12:09 47:59 6.285 7.86 7:38 142 174 7:34 120view on os maps 7:43  7:34  7:36  7:40  7:34  7:40  7:40 Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_6731933902 05 May 21 12:08 28:42 3.879 8.11 7:24 147 160 7:20 82view on os maps 7:30  7:21  7:20  7:24 Altra Escalante 2.5
Trail - Pembrokeshire - activity_6709342219 02 May 21 11:45 16:28 2.105 7.67 7:49 146 167 7:43 74view on os maps 7:59  7:43  7:16 Altra Solstice
Road - Races - 20210425 Shepperdine Marathon 25 Apr 21 09:24 2:58:33 26.323 8.85 6:47 157 167 6:28 413view on os maps 6:28  6:36  6:35  6:38  6:40  6:39  6:34  6:35  6:40  6:44  6:51  6:37  6:36  6:38  6:48  6:58  6:39  6:44  6:45  6:51  7:00  7:07  7:11  7:00  7:12  7:14  6:44 Nike Vaporfly 4pc
Road - Around home - 2 mile - activity_6662608177 24 Apr 21 11:59 14:54 2.044 8.23 7:17 144 157 7:08 43view on os maps 7:27  7:08  7:02 Altra Solstice
Road - Bute Park - 3 miles - activity_6651167478 22 Apr 21 12:15 22:50 3.040 7.99 7:31 135 152 7:28 80view on os maps 7:28  7:30  7:36  6:51 Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_6645557154 21 Apr 21 12:26 30:00 4.037 8.07 7:26 138 154 7:15 88view on os maps 7:27  7:15  7:21  7:41  7:05 Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_6639795930 20 Apr 21 12:56 34:44 4.245 7.33 8:11 136 159 7:53 98view on os maps 8:01  7:53  8:20  8:34  7:53 Altra Escalante 2.5
Road - Other - 20210418 rest bay 12m 18 Apr 21 09:40 1:33:29 12.071 7.75 7:45 142 155 7:37 238view on os maps 7:45  7:48  7:44  7:55  7:41  7:53  7:37  7:59  7:41  7:38  7:37  7:37  7:41 Altra Solstice
Road - Park Runs - Cardiff - activity_6620546194 17 Apr 21 10:25 18:39 3.119 10.03 5:59 164 170 5:51 40view on os maps 5:51  6:03  6:07  5:21 Nike Vaporfly 4pc Not a park run
Road - Bute Park - 5 miles - activity_6610442607 15 Apr 21 12:23 35:52 4.990 8.35 7:11 147 171 6:38 106view on os maps 7:54  6:46  6:48  6:38  7:50 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6604843499 14 Apr 21 12:14 48:34 6.273 7.75 7:45 138 157 7:37 123view on os maps 7:48  7:37  7:46  7:46  7:42  7:54  7:19 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6599127286 13 Apr 21 12:09 49:20 6.272 7.63 7:52 142 169 6:53 140view on os maps 7:54  6:53  8:06  8:32  7:35  8:16  7:31 Altra Escalante 2.5
Road - Races - Duathlon - 20210421 Chilly duathlon - run 2 11 Apr 21 12:13 11:58 1.929 9.67 6:12 167 176 6:06 47view on os maps 6:06  6:19 Nike Vaporfly 4pc
Road - Races - Duathlon - 20210421 Chilly duathlon - run 1 11 Apr 21 11:36 11:31 1.946 10.14 5:55 162 170 5:45 44view on os maps 5:45  6:06 Nike Vaporfly 4pc
Road - Park Runs - Swansea Bay - activity_6580640289 10 Apr 21 09:47 18:49 3.130 9.98 6:01 164 171 5:52 56view on os maps 5:52  6:01  6:10  5:53 Nike Vaporfly 4pc Not a parkrun parkrun course (though messed the loop up, turned too early
Road - Bute Park - 6 miles - activity_6564982857 07 Apr 21 12:39 41:06 6.259 9.14 6:34 152 164 6:30 152view on os maps 6:35  6:32  6:35  6:37  6:30  6:36  6:29 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6559339843 06 Apr 21 12:04 49:02 6.282 7.69 7:48 134 153 7:37 135view on os maps 8:00  7:52  7:37  7:52  7:41  7:49  7:43 Altra Escalante 2.5
Road - Bute Park - 2 miles - activity_6530720469 01 Apr 21 12:35 18:07 2.725 9.02 6:39 147 157 6:37 70view on os maps 6:42  6:37  6:37 Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_6524466143 31 Mar 21 12:51 39:20 5.020 7.66 7:50 134 146 7:36 83view on os maps 7:50  7:49  7:36  7:49  8:04  9:17 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6517911627 30 Mar 21 12:02 46:58 6.306 8.06 7:27 145 162 6:08 104view on os maps 8:07  6:08  7:25  7:38  7:24  7:55  7:41 Altra Escalante 2.5
Road - Around home - Long runs - activity_6506975360 28 Mar 21 11:06 2:51:39 21.903 7.66 7:50 137 153 7:30 73view on os maps 7:56  7:45  7:54  7:55  7:52  8:00  7:48  7:51  7:58  7:46  7:45  7:42  7:45  8:49  7:30  7:38  7:44  7:52  7:46  7:40  7:45  7:43 Altra Solstice
Road - Bute Park - 5k - activity_6499609802 27 Mar 21 10:48 18:56 3.129 9.92 6:03 162 168 5:44 47view on os maps 5:44  6:06  6:20  5:52 Nike Vaporfly 4pc
Road - Bute Park - 4 miles - activity_6489152949 25 Mar 21 11:56 33:40 4.829 8.61 6:58 147 161 6:17 62view on os maps 8:05  6:19  6:21  6:17  8:00 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6483537049 24 Mar 21 11:42 48:05 6.108 7.62 7:52 132 152 7:47 105view on os maps 7:55  7:51  7:49  7:47  7:53  7:55  8:21 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6477720682 23 Mar 21 12:11 47:01 6.366 8.12 7:23 145 174 6:42 112view on os maps 8:09  6:58  7:12  7:19  6:42  7:43  8:02 Altra Escalante 2.5
Road - Around home - Long runs - activity_6466133514 21 Mar 21 09:00 2:32:28 19.882 7.82 7:40 142 162 6:46 102view on os maps 8:01  7:53  7:59  8:00  7:54  8:00  7:58  7:58  7:46  7:54  7:56  9:47  6:46  6:51  6:51  6:55  7:13  7:13  7:10  7:15 Altra Solstice
Road - Bute Park - 5k - activity_6459387632 20 Mar 21 09:53 19:07 3.112 9.77 6:09 149 167 5:54 33view on os maps 5:54  6:09  6:23  6:09 Altra Solstice
Road - Bute Park - 6 miles - activity_6449807539 18 Mar 21 12:02 44:29 6.300 8.50 7:04 149 171 6:33 103view on os maps 8:22  6:38  6:44  6:47  6:33  6:46  8:49 Altra Escalante 2.5
Road - Cardiff Bay - activity_6444982791 17 Mar 21 11:56 1:17:26 9.974 7.73 7:46 132 143 7:39 161view on os maps 7:43  7:47  7:40  7:50  7:46  7:47  7:39  7:50  7:49  7:46 Altra Escalante 2.5
Road - Around home - 9 miles - activity_6437366091 16 Mar 21 06:03 1:20:14 9.862 7.38 8:08 154 173 7:51 455view on os maps 8:35  7:51  7:57  8:09  8:14  8:15  8:08  8:03  8:04  8:05 Altra Solstice
Road - Around home - Long runs - activity_6429548152 14 Mar 21 08:52 2:50:36 21.989 7.73 7:46 139 155 7:32 73view on os maps 8:01  7:40  7:49  7:56  7:57  7:54  7:48  7:47  7:57  7:40  7:41  7:34  7:44  7:40  7:50  7:42  7:46  7:48  7:46  7:32  7:42  7:26 Altra Solstice
Road - Cardiff Bay - activity_6420985888 13 Mar 21 09:53 19:25 3.113 9.62 6:14 160 167 5:57 43view on os maps 5:57  6:20  6:29  5:42 Altra Escalante 2.5
Road - Bute Park - 5k - activity_6420985888 13 Mar 21 09:53 19:25 3.113 9.62 6:14 160 167 5:57 43view on os maps 5:57  6:20  6:29  5:42 Altra Solstice
Road - Bute Park - 6 miles - activity_6414125228 11 Mar 21 12:23 43:14 6.005 8.33 7:12 143 162 6:23 136view on os maps 8:14  6:43  6:46  6:45  6:23  8:20  NAN:NAN Altra Escalante 2.5
Road - Cardiff Bay - activity_6405198757 10 Mar 21 07:05 1:25:42 11.101 7.77 7:43 145 159 7:36 209view on os maps 7:46  7:42  7:48  7:46  7:48  7:46  7:38  7:36  7:40  7:47  7:36  8:15 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6400320381 09 Mar 21 11:40 44:36 6.354 8.55 7:01 152 165 6:35 112view on os maps 7:13  6:40  6:51  7:19  6:35  6:51  8:49 Altra Escalante 2.5
Road - Cardiff Bay - activity_6387724496 07 Mar 21 08:12 1:24:42 13.080 9.27 6:29 156 163 6:22 276view on os maps 6:22  6:34  6:28  6:26  6:29  6:28  6:27  6:28  6:27  6:40  6:33  6:27  6:23  6:24 Nike Vaporfly 4pc
Road - Around home - 3 mile - activity_6381965414 06 Mar 21 09:11 32:28 3.183 5.88 10:12 124 142 9:54 95view on os maps 9:54  10:25  10:24  9:35 Altra Solstice
Road - Bute Park - 6 miles - activity_6372194450 04 Mar 21 12:30 44:53 6.275 8.39 7:09 142 158 6:30 129view on os maps 8:18  6:37  6:41  6:42  6:30  7:53  7:59 Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_6366338449 03 Mar 21 12:10 40:19 5.163 7.68 7:49 133 142 7:41 80view on os maps 7:49  7:45  7:53  7:41  7:55  7:49 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6360575043 02 Mar 21 12:36 46:26 6.834 8.83 6:48 152 163 6:27 136view on os maps 6:50  6:27  7:00  6:33  7:06  6:44  6:54 Altra Escalante 2.5
Road - Around home - Long runs - activity_6348212615 28 Feb 21 08:28 2:36:01 20.029 7.70 7:47 136 154 7:35 176view on os maps 8:00  7:47  7:51  7:55  7:50  7:43  7:45  7:52  7:35  7:44  7:41  8:13  7:45  7:50  7:44  7:39  7:52  7:37  7:42  7:44  7:03 Altra Solstice
Road - Bute Park - 5k - activity_6341446600 27 Feb 21 09:39 19:25 3.154 9.74 6:09 162 166 5:54 29view on os maps 5:54  6:14  6:26  5:32 Altra Solstice
Road - Bute Park - 6 miles - activity_6331491888 25 Feb 21 12:30 43:34 6.376 8.78 6:50 148 159 6:38 121view on os maps 6:49  6:48  6:56  6:54  6:38  6:54  6:57 Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_6326874605 24 Feb 21 12:41 31:25 3.999 7.64 7:51 133 143 7:43 57view on os maps 8:03  7:49  7:43  7:50 Altra Escalante 2.5
Road - Around home - 9 miles - activity_6318217775 23 Feb 21 06:08 1:19:17 9.648 7.30 8:13 138 163 7:55 491view on os maps 8:36  7:55  8:04  8:05  8:13  8:16  8:18  8:17  8:19  8:03 Altra Solstice
Road - Cardiff Bay - activity_6306667983 21 Feb 21 08:02 1:26:35 13.083 9.07 6:37 152 163 6:16 243view on os maps 6:35  6:38  6:35  6:41  6:40  6:40  6:44  6:43  6:39  6:42  6:40  6:30  6:16  6:02 Nike Vaporfly 4pc
Road - Around home - 3 mile - activity_6301162727 20 Feb 21 10:56 29:38 3.515 7.12 8:26 132 153 8:21 94view on os maps 8:33  8:47  8:21  7:42 Altra Solstice
Road - Bute Park - 5k - activity_6290725405 18 Feb 21 10:48 19:41 3.120 9.51 6:19 155 164 6:08 45view on os maps 6:08  6:23  6:28  5:52 Altra Solstice
Road - Around home - 10 miles - activity_6286360100 17 Feb 21 08:38 1:18:10 10.025 7.69 7:48 137 153 7:28 86view on os maps 8:12  7:52  7:49  7:48  8:01  7:50  7:46  7:38  7:28  7:35  7:27 Altra Solstice
Road - Around home - 5 mile - activity_6280820460 16 Feb 21 12:08 44:23 5.971 8.07 7:26 143 160 6:59 69view on os maps 8:21  7:14  6:59  6:59  7:12  7:50 Altra Solstice
Road - Around home - Long runs - activity_6270203399 14 Feb 21 08:48 2:36:16 19.943 7.66 7:50 142 157 7:35 276view on os maps 8:05  7:46  7:47  7:58  7:52  7:57  7:55  8:00  7:47  7:45  7:44  7:53  7:44  7:52  7:45  7:45  7:52  7:35  7:53  7:47 Altra Solstice
Road - Bute Park - 5k - activity_6264416365 13 Feb 21 10:33 19:48 3.127 9.48 6:20 113 152 6:18 38view on os maps 6:18  6:19  6:26  5:47 Altra Solstice
Road - Bute Park - 8 miles - activity_6255348421 11 Feb 21 13:29 55:57 7.993 8.57 7:00 150 158 6:40 226view on os maps 6:41  6:46  6:40  6:54  7:05  7:07  7:11  7:36 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6250354604 10 Feb 21 12:23 50:32 6.895 8.19 7:20 145 161 6:54 174view on os maps 8:03  6:54  7:08  7:23  6:54  7:21  7:36 Altra Escalante 2.5
Road - Around home - Long runs - activity_6234167332 07 Feb 21 09:03 2:16:26 17.966 7.90 7:36 147 162 6:45 97view on os maps 7:59  7:51  7:45  7:59  7:57  7:57  7:03  7:01  6:51  6:45  6:53  7:51  7:48  7:57  7:49  7:43  7:48  7:46 Altra Solstice
Road - Bute Park - 5k - activity_6227802637 06 Feb 21 09:58 19:55 3.109 9.37 6:24 155 166 6:15 37view on os maps 6:15  6:30  6:28  6:23 Altra Solstice
Road - Bute Park - 6 miles - activity_6217892705 04 Feb 21 12:12 48:06 7.031 8.77 6:50 148 159 6:42 136view on os maps 6:53  6:46  6:48  6:52  6:54  6:56  6:42  7:40 Altra Escalante 2.5
Road - Cardiff Bay - activity_6211422718 03 Feb 21 07:05 1:26:07 11.004 7.67 7:50 141 153 7:38 196view on os maps 7:48  7:53  7:57  7:51  7:54  7:55  7:48  7:41  7:46  7:38  7:54  NAN:NAN Altra Escalante 2.5
Road - Around home - 9 miles - activity_6205742423 02 Feb 21 06:08 1:18:26 9.538 7.30 8:13 142 165 7:44 421view on os maps 8:45  7:44  7:56  8:12  8:20  8:16  8:16  8:20  8:23  7:49 Altra Solstice
Road - Cardiff Bay - activity_6196133452 31 Jan 21 09:27 2:01:59 15.967 7.85 7:38 144 167 6:46 286view on os maps 7:58  7:44  7:56  7:56  7:54  7:47  7:47  7:52  7:58  7:56  7:57  7:53  6:46  6:48  6:54  7:07 Altra Solstice
Road - Bute Park - 5k - activity_6191111940 30 Jan 21 09:23 20:11 3.108 9.24 6:30 155 163 6:14 47view on os maps 6:14  6:39  6:37  6:26 Altra Solstice
Road - Bute Park - 6 miles - activity_6180565463 28 Jan 21 12:55 42:58 5.991 8.37 7:10 147 158 6:36 98view on os maps 8:09  6:36  6:47  6:39  6:42  8:10 Altra Escalante 2.5
Road - Bute Park - 7 miles - activity_6175364555 27 Jan 21 12:31 58:33 7.481 7.67 7:50 136 149 7:44 79view on os maps 7:54  7:44  7:45  7:52  7:46  7:51  7:52  7:57 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6169913203 26 Jan 21 12:19 46:15 6.306 8.18 7:20 150 186 6:58 93view on os maps 7:05  7:10  7:24  7:30  6:58  7:49  7:38 Altra Escalante 2.5
Trail - activity_6160556685 24 Jan 21 14:42 50:23 6.359 7.57 7:55 149 160 7:35 138view on os maps 7:53  7:56  8:38  7:44  8:08  7:35  6:53 Other Wore Salming green shoes - perfect for the slippy muddy gravelly terrain, but have a really sore left heal afterwards
Road - Bute Park - 5k - activity_6154939003 23 Jan 21 15:43 19:52 3.127 9.45 6:21 155 161 6:09 35view on os maps 6:09  6:31  6:25  6:02 Altra Solstice
Road - Bute Park - 7 miles - activity_6143161224 21 Jan 21 12:19 55:05 7.088 7.72 7:46 138 157 7:39 107view on os maps 7:54  7:39  7:49  7:47  7:43  7:49  7:43  7:49 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6138080906 20 Jan 21 12:39 46:46 6.333 8.13 7:23 149 165 6:31 85view on os maps 8:15  6:31  7:01  6:41  7:35  7:55  8:19 Altra Escalante 2.5
Road - Around home - Long runs - activity_6121793835 17 Jan 21 10:20 2:06:00 16.024 7.63 7:52 139 157 7:42 158view on os maps 8:02  7:43  7:54  8:01  7:56  7:47  8:04  7:54  7:49  7:45  7:52  7:42  7:49  8:00  7:49  7:42  7:57 Altra Solstice
Road - Bute Park - 7 miles - activity_6105686498 14 Jan 21 12:17 48:51 6.992 8.59 6:59 152 160 6:50 135view on os maps 6:55  6:56  7:02  7:15  6:50  6:58  6:59 Altra Escalante 2.5
Road - Bute Park - 8 miles - activity_6100729145 13 Jan 21 12:50 1:02:16 7.982 7.69 7:48 136 146 7:36 116view on os maps 7:56  7:36  7:50  7:58  7:43  7:44  7:48  7:49 Altra Escalante 2.5
Road - Bute Park - 7 miles - activity_6095020115 12 Jan 21 11:52 49:32 6.794 8.23 7:17 150 170 6:37 90view on os maps 8:24  6:37  7:01  6:42  7:08  6:45  8:42 Altra Escalante 2.5
Road - Around home - Long runs - activity_6084366041 10 Jan 21 10:27 1:52:00 14.176 7.59 7:54 139 157 7:45 140view on os maps 7:59  7:59  8:02  7:52  7:53  8:06  7:53  7:48  7:55  7:52  7:51  7:45  7:45  7:58  7:55 Altra Solstice
Road - Bute Park - 5k - activity_6077808511 09 Jan 21 10:34 19:52 3.142 9.49 6:19 157 164 6:08 33view on os maps 6:08  6:25  6:26  6:12 Altra Solstice
Road - Bute Park - 5 miles - activity_6068584437 07 Jan 21 12:17 36:16 5.000 8.27 7:15 146 159 6:34 16view on os maps 8:21  6:35  6:41  6:34  8:04  NAN:NAN Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6063439014 06 Jan 21 12:43 49:26 6.279 7.62 7:52 138 156 7:45 434view on os maps 7:57  7:48  7:55  7:57  7:45  7:52  7:54 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6057665447 05 Jan 21 12:17 48:57 6.748 8.27 7:15 149 160 6:36 92view on os maps 8:09  6:36  6:53  7:01  7:00  6:53  8:36 Altra Escalante 2.5
Road - Around home - 12 miles - activity_6046265923 03 Jan 21 10:05 1:36:01 12.045 7.53 7:58 144 163 7:52 171view on os maps 8:00  8:01  7:59  8:00  8:00  8:06  7:55  8:01  7:52  7:54  7:58  7:52  8:34 Altra Solstice
Road - Around home - 5 mile - activity_6040626533 02 Jan 21 12:06 34:54 5.123 8.81 6:49 156 169 6:40 107view on os maps 6:59  6:40  6:48  6:46  6:55  6:07 Altra Solstice
Road - Bute Park - 6 miles - activity_6025334649 30 Dec 20 12:22 46:55 5.999 7.67 7:49 144 172 7:39 1608view on os maps 7:55  7:46  7:39  7:55  7:49  7:52 Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_6020132294 29 Dec 20 12:06 30:53 4.000 7.77 7:43 141 157 7:25 1179view on os maps 7:55  7:44  7:25  7:49 Altra Escalante 2.5
Road - Around home - 5 mile - activity_6015634062 28 Dec 20 10:14 40:10 5.079 7.59 7:54 145 163 7:44 69view on os maps 8:03  7:58  7:58  7:44  7:50  7:39 Altra Solstice
Road - Bute Park - 3 miles - activity_5993093380 23 Dec 20 12:42 21:47 3.173 8.74 6:52 152 161 6:33 408view on os maps 6:33  7:06  6:52  7:23 Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_5988772865 22 Dec 20 12:29 47:15 6.290 7.99 7:31 143 160 7:20 1629view on os maps 7:27  7:40  7:34  7:32  7:20  7:26  7:50 Altra Escalante 2.5
Road - Around home - 10k - activity_5975700409 19 Dec 20 12:31 59:11 6.601 6.69 8:58 129 145 8:20 116view on os maps 8:20  8:23  8:44  8:38  10:00  9:41  8:59 Altra Solstice
Road - Bute Park - 6 miles - 20201217_122858 17 Dec 20 12:28 53:47 7.043 7.86 7:38 141 154 7:31 841view on os maps 7:40  7:44  7:35  7:46  7:32  7:40  7:31  8:02 Altra Escalante 2.5
Road - Bute Park - 6 miles - 20201215_122645 15 Dec 20 12:26 46:26 6.424 8.30 7:14 149 160 7:08 1222view on os maps 7:15  7:14  7:15  7:20  7:11  7:08  7:11 Altra Escalante 2.5
Road - Around home - 10k - 20201213_140741 13 Dec 20 14:07 44:49 5.893 7.89 7:36 150 164 7:23 97view on os maps 7:58  7:23  7:33  7:58  7:27  7:16 Altra Solstice
Road - Around home - 3 mile - 20201212 20201212_103123 12 Dec 20 10:40 09:28 0.988 6.26 9:35 131 144 0 79view on os maps 9:35 Altra Solstice
Road - Bute Park - 3 miles - 20201210 20201210_130424 10 Dec 20 13:11 07:15 0.995 8.23 7:17 150 157 0 891view on os maps 7:17 Altra Escalante 2.5
Road - Races - Triathlon - 20201206 Chilly duathlon run 2 06 Dec 20 12:44 12:47 1.964 9.22 6:30 164 171 6:33 68view on os maps 6:33  6:28 Nike Vaporfly 4pc
Road - Races - Triathlon - 20201206 Chilly duathlon run 1 06 Dec 20 12:04 12:22 1.976 9.59 6:15 162 169 6:00 62view on os maps 6:00  6:32 Nike Vaporfly 4pc
Road - Cardiff Bay - 20201201_071441 01 Dec 20 07:42 42:35 5.586 7.87 7:37 149 156 7:36 1view on os maps 7:36  7:40  7:41  7:36  7:39  7:29 Altra Escalante 2.5
Road - Around home - 3 mile - 20201129_102936 29 Nov 20 10:29 32:44 3.333 6.11 9:49 121 143 9:28 86view on os maps 9:28  10:03  9:58  9:46 Altra Escalante 2.5 first run in altra escalante 2.5
Road - Bute Park - 4 miles - 20201126_123753 26 Nov 20 12:37 30:09 4.061 8.08 7:25 142 152 7:15 571view on os maps 7:27  7:15  7:15  7:45  7:27 Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20201124_073809 24 Nov 20 07:38 48:19 6.422 7.97 7:31 151 170 7:15 1541view on os maps 7:37  7:40  7:45  7:36  7:15  7:20  7:20 Saucony Type A6 (Orange 2)
Road - Around home - 10k - 20201121_090338 21 Nov 20 09:03 58:36 6.584 6.74 8:54 133 163 8:34 121view on os maps 8:34  8:39  8:38  8:57  9:50  9:00  8:28 Altra Solstice
Road - Bute Park - 6 miles - 20201119_073533 19 Nov 20 07:35 50:33 6.375 7.57 7:56 143 158 7:48 1323view on os maps 7:58  7:57  8:00  8:01  7:48  7:51  7:54 Saucony Type A6 (Orange 2)
Road - Bute Park - 5k - 20201117_080654 17 Nov 20 08:06 23:31 3.203 8.17 7:21 148 161 7:16 7view on os maps 7:18  7:26  7:16  7:31 Saucony Type A6 (Orange 2)
Road - Bute Park - 5k - 20201114_094358 14 Nov 20 09:43 24:50 3.684 8.90 6:44 160 173 6:26 51view on os maps 6:26  6:28  6:27  8:02 Saucony Type A6 (Orange 1)
Road - Around home - 3 mile - 20201113_073723 13 Nov 20 07:37 26:58 3.422 7.61 7:53 143 158 7:44 102view on os maps 8:02  7:51  7:44  7:58 Altra Solstice
Road - Around home - 3 mile - 20201110_171201 10 Nov 20 17:12 28:58 3.359 6.96 8:37 131 149 8:30 80view on os maps 8:42  8:36  8:30  8:50 Altra Solstice
Road - Around home - 10k - 20201110_122814 10 Nov 20 12:28 47:22 6.480 8.21 7:19 150 166 7:03 137view on os maps 7:31  7:18  7:17  7:11  7:44  7:03  6:50 Altra Solstice
Road - Around home - 3 mile - 20201107_105837 07 Nov 20 10:58 27:37 3.347 7.27 8:15 135 151 8:07 80view on os maps 8:19  8:07  8:24  8:02 Altra Solstice
Road - Around home - 10k - 20201105_123427 05 Nov 20 12:34 50:49 6.564 7.75 7:44 140 159 7:30 122view on os maps 7:55  7:41  7:47  7:44  8:04  7:30  7:18 Altra Solstice
Road - Around home - 3 mile - 20201103_171543 03 Nov 20 17:15 29:36 3.466 7.03 8:32 135 150 8:22 106view on os maps 8:41  8:26  8:22  8:52 Altra Solstice
Road - Around home - 3 mile - 20201102_120554 02 Nov 20 12:05 24:19 3.433 8.47 7:05 156 168 6:54 90view on os maps 7:09  6:54  7:05  7:22 Altra Solstice
Road - Around home - 10k - 20201031_115253 31 Oct 20 11:52 48:23 6.537 8.11 7:24 149 164 7:06 113view on os maps 8:12  7:14  7:20  7:17  7:24  7:06  7:07 Altra Solstice
Road - Around home - 20201027_125104 27 Oct 20 12:51 47:37 5.469 6.89 8:42 130 150 8:04 108view on os maps 9:13  8:22  8:04  9:31  8:46  7:49 Altra Solstice
Road - Around home - 3 mile - 20201024_100613 24 Oct 20 11:06 30:23 3.423 6.76 8:53 133 158 8:42 68view on os maps 8:47  8:42  9:05  9:03 Altra Solstice
Road - Around home - 10k - 20201020_124628 20 Oct 20 13:46 48:47 6.571 8.08 7:25 146 166 7:13 94view on os maps 7:39  7:25  7:18  7:20  7:53  7:13  6:57 Altra Solstice
Road - Around home - 3 mile - 20201017_084307 17 Oct 20 09:43 29:54 3.494 7.01 8:33 130 150 8:12 108view on os maps 8:12  8:27  8:37  9:22 Altra Solstice
Road - Around home - 3 mile - 20201014_124052 14 Oct 20 13:40 24:31 3.448 8.44 7:07 151 168 6:52 89view on os maps 7:27  7:01  6:52  7:04 Altra Solstice
Road - Around home - 20201012_113449 12 Oct 20 12:34 45:21 6.003 7.94 7:33 143 166 7:12 113view on os maps 8:01  7:22  7:27  8:00  7:17  7:12  NAN:NAN Altra Solstice
Road - Around home - 3 mile - 20201011_075351 11 Oct 20 08:53 33:28 3.352 6.01 9:59 121 136 9:50 82view on os maps 10:02  9:58  9:50  10:19 Altra Solstice
Road - Bute Park - 3 miles - 20201008_115947 08 Oct 20 12:59 27:51 3.807 8.20 7:19 142 156 7:12 17view on os maps 7:26  7:25  7:12  7:11 Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20201006_121211 06 Oct 20 13:12 25:44 3.245 7.57 7:56 142 151 7:51 58view on os maps 8:02  7:52  7:51  8:06 Saucony Type A6 (Orange 2)
Road - Races - Triathlon - 20201004 The Last Tri - run 04 Oct 20 10:37 19:52 2.902 8.76 6:51 161 170 7:11 143view on os maps 7:12  7:11  6:05 Saucony Type A6 (Orange 1)
Road - Bute Park - 3 miles - 20201001_115858 01 Oct 20 12:58 21:52 3.169 8.70 6:54 150 164 6:40 33view on os maps 7:05  7:00  6:40  6:36 Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20200929_121623 29 Sep 20 13:16 23:25 3.188 8.17 7:21 142 158 7:07 205view on os maps 7:31  7:27  7:07  7:08 Saucony Type A6 (Orange 2)
Road - Park Runs - Cardiff - 20200926_074920 26 Sep 20 08:49 19:46 3.126 9.49 6:19 159 187 6:13 37view on os maps 6:13  6:29  6:20  5:51 Nike Vaporfly 4pc  Parkrun course on my own, but no parkrun due to covid
Road - Bute Park - 3 miles - 20200924_121842 24 Sep 20 13:18 22:07 3.177 8.62 6:58 151 166 6:43 79view on os maps 7:11  7:01  6:43  6:45 Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20200921_120031 21 Sep 20 13:00 23:54 3.178 7.98 7:31 143 158 7:27 485view on os maps 7:31  7:38  7:27  7:21 Saucony Type A6 (Orange 2)
Road - Around home - 20200919_112006 19 Sep 20 12:20 36:20 3.879 6.41 9:22 127 142 8:33 46view on os maps 8:33  9:11  10:04  9:43 Altra Solstice
Road - Bute Park - 1 mile - 20200901_120029 01 Sep 20 13:00 10:33 1.439 8.18 7:20 143 158 7:23 105view on os maps 7:23  7:12 Saucony Type A6 (Orange 2)
Road - Around home - 3 mile - 20200822_075229 22 Aug 20 08:52 37:59 3.910 6.18 9:43 127 149 8:42 46view on os maps 8:42  9:15  10:58  9:58 Saucony Kinvara 2 (red)
Road - Races - Triathlon - 20200816 UK Ultimate Tri - run 16 Aug 20 14:01 4:43:05 25.922 5.49 10:55 125 150 8:35 184view on os maps 8:35  8:47  9:04  13:19  15:04  9:38  8:56  9:10  13:03  9:42  10:43  10:31  11:01  10:29  10:12  10:26  10:26  11:01  10:37  10:29  12:59  15:21  11:43  11:38  10:54  10:01 Altra Solstice
Road - Other - 20200815 Alderford Lake 15 Aug 20 15:31 09:20 1.216 7.82 7:41 143 152 7:42 19view on os maps 7:42  7:32 Altra Solstice
Road - Bute Park - 3 miles - 20200812_120423 12 Aug 20 13:04 24:04 3.188 7.95 7:33 143 157 7:21 166view on os maps 7:38  7:42  7:21  7:18 Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20200810_120257 10 Aug 20 13:02 25:09 3.204 7.64 7:51 139 149 7:44 3view on os maps 7:51  8:01  7:44  7:36 Saucony Type A6 (Orange 2)
Road - Around home - 20200805_112458 05 Aug 20 12:24 48:41 6.565 8.09 7:25 155 172 7:16 104view on os maps 7:36  7:25  7:19  7:23  7:44  7:16  7:03 Saucony Kinvara 2 (green)
Road - Bute Park - 3 miles - 20200803_115620 03 Aug 20 12:56 24:46 3.187 7.72 7:46 138 151 7:41 161view on os maps 7:41  7:58  7:45  7:19 Saucony Type A6 (Orange 2)
Road - Around home - 20200729_111658 29 Jul 20 12:16 53:32 6.575 7.37 8:09 145 167 7:40 104view on os maps 7:59  7:42  10:05  7:42  8:07  7:40  7:30 Saucony Type A6 (Orange 2)
Trail - Coed Y Brenin - 20200722_162519 22 Jul 20 17:25 32:04 3.051 5.71 10:31 121 141 9:17 158view on os maps 12:11  10:05  9:17  10:06 Other With Charlotte
Road - Around home - 20200716_111501 16 Jul 20 12:15 49:28 6.579 7.98 7:31 155 171 7:16 103view on os maps 7:39  7:22  7:16  7:21  8:08  7:34  7:10 Altra One 25
Road - Around home - 3 mile - 20200715_111847 15 Jul 20 12:18 35:46 3.348 5.62 10:41 119 135 10:38 61view on os maps 10:38  10:47  10:38  10:39 Altra One 25
Road - Around home - 20200714_114307 14 Jul 20 12:43 49:52 6.558 7.89 7:36 147 164 7:18 99view on os maps 8:08  7:33  7:30  7:28  8:03  7:18  6:58 Altra One 25
Road - Around home - 3 mile - 20200713_111014 13 Jul 20 12:10 37:15 3.358 5.41 11:06 112 134 10:34 68view on os maps 11:23  11:40  10:34  10:07 Altra One 25
Road - Around home - 3 mile - 20200710_114819 10 Jul 20 12:48 38:44 3.915 6.07 9:54 127 149 9:34 44view on os maps 9:34  9:56  10:39  9:22 Altra One 25
Road - Around home - 20200709_113512 09 Jul 20 12:35 49:34 6.579 7.96 7:32 152 171 7:17 91view on os maps 7:47  7:22  7:28  7:17  8:00  7:28  7:15 Altra One 25
Road - Around home - 3 mile - 20200708_112047 08 Jul 20 12:20 34:02 3.383 5.96 10:04 124 143 9:40 59view on os maps 9:40  10:14  10:16  10:06 Altra One 25
Road - Around home - 3 mile - 20200706_172755 06 Jul 20 18:27 38:02 3.907 6.16 9:44 119 138 9:13 38view on os maps 9:13  9:49  10:37  9:13 Altra One 25
Road - Around home - 3 mile - 20200706_111237 06 Jul 20 12:12 35:56 3.523 5.88 10:12 121 138 10:00 48view on os maps 10:12  10:17  10:00  10:25 Altra One 25
Road - Around home - 3 mile - 20200703_111552 03 Jul 20 12:15 40:58 3.919 5.74 10:27 126 144 9:51 53view on os maps 9:51  10:38  11:37  9:39 Altra One 25
Road - Around home - 20200702_110811 02 Jul 20 12:08 41:09 5.441 7.93 7:34 148 169 7:21 94view on os maps 8:05  7:26  7:34  7:47  7:21  6:35 Altra One 25
Road - Around home - 3 mile - 20200701_173244 01 Jul 20 18:32 37:16 3.904 6.28 9:33 126 142 8:58 39view on os maps 8:58  9:22  10:12  9:40 Altra One 25
Road - Around home - 3 mile - 20200701_111503 01 Jul 20 12:15 34:30 3.372 5.86 10:14 125 144 10:01 61view on os maps 10:08  10:01  10:38  9:59 Altra One 25
Road - Around home - 3 mile - 20200629_172435 29 Jun 20 18:24 36:33 3.905 6.41 9:21 131 148 8:52 49view on os maps 8:52  9:44  10:03  8:43 Altra One 25
Road - Around home - 3 mile - 20200629_114343 29 Jun 20 12:43 46:48 3.914 5.02 11:57 110 142 11:21 56view on os maps 11:21  12:25  13:21  10:35 Altra One 25
Road - Around home - 3 mile - 20200626_112526 26 Jun 20 12:25 44:24 3.931 5.31 11:18 116 131 10:26 48view on os maps 10:26  10:55  12:39  11:11 Altra One 25
Road - Around home - 3 mile - 20200625_111130 25 Jun 20 12:11 31:39 3.882 7.36 8:09 149 170 8:11 44view on os maps 8:34  8:19  8:11  7:28 Altra One 25
Road - Around home - 3 mile - 20200625_062707 25 Jun 20 07:27 39:20 3.918 5.98 10:02 134 145 9:25 45view on os maps 9:25  10:18  10:46  9:39 Altra One 25
Road - Around home - 3 mile - 20200623_105600 23 Jun 20 11:56 38:50 3.935 6.08 9:52 129 146 9:42 10899view on os maps 9:42  10:11  10:15  9:19 Altra One 25
Road - Around home - 3 mile - 20200622_121133 22 Jun 20 13:11 43:01 3.674 5.12 11:43 114 133 11:22 48view on os maps 11:22  12:03  12:07  11:06 Altra One 25
Road - Around home - 3 mile - 20200620_065436 20 Jun 20 07:54 39:05 3.957 6.07 9:53 129 146 9:32 4913view on os maps 9:32  10:08  10:24  9:26 Altra One 25
Road - Around home - 3 mile - 20200619_114903 19 Jun 20 12:49 42:30 4.084 5.77 10:24 127 151 9:50 6412view on os maps 9:50  10:15  10:21  11:17  9:29 Altra One 25
Road - Around home - 3 mile - 20200618_120415 18 Jun 20 13:04 38:55 4.022 6.20 9:41 130 147 9:05 10926view on os maps 9:05  9:53  10:17  9:20  16:07 Altra One 25
Road - Around home - 3 mile - 20200615_121527 15 Jun 20 13:15 47:19 4.099 5.20 11:33 117 151 10:05 93view on os maps 10:05  11:12  13:20  11:06  16:03 Altra One 25
Road - Around home - 10k - 20200519_121259 19 May 20 13:12 50:09 6.489 7.76 7:44 145 165 7:41 0view on os maps 7:48  7:43  7:51  7:41  7:53  7:43  7:09 Altra One 25
Road - Bute Park - 5k - 20200516_073630 16 May 20 08:36 20:04 3.093 9.25 6:29 153 168 6:22 0view on os maps 6:22  6:38  6:30  5:59 Saucony Type A6 (Orange 1)
Road - Around home - 3 mile - 20200515_123054 15 May 20 13:30 23:49 3.313 8.35 7:11 147 160 7:05 0view on os maps 7:21  7:08  7:05  7:12 Saucony Kinvara 2 (green)
Road - Around home - 4 mile - 20200515_123054 15 May 20 13:30 23:49 3.313 8.35 7:11 147 160 7:05 0view on os maps 7:21  7:08  7:05  7:12 Saucony Kinvara 2 (green)
Road - Around home - 20200513_120604 13 May 20 13:06 38:44 5.401 8.37 7:10 149 163 6:49 0view on os maps 7:35  6:54  6:49  7:43  7:03  6:39 Saucony Kinvara 2 (green)
Road - Around home - 10k - 20200511_120157 11 May 20 13:01 46:50 6.482 8.30 7:13 145 166 6:52 0view on os maps 7:51  7:12  7:00  6:52  7:36  7:01  6:49 Saucony Kinvara 2 (green)
Road - Around home - 10k - 20200506_115150 06 May 20 12:51 50:49 6.497 7.67 7:49 143 163 7:44 0view on os maps 7:54  7:49  7:57  7:48  7:52  7:44  7:31 Saucony Kinvara 2 (green)
Road - Around home - 20200504_115831 04 May 20 12:58 40:37 5.421 8.01 7:30 144 162 7:21 0view on os maps 7:49  7:29  7:21  7:47  7:21  6:40 Saucony Type A6 (Orange 1)
Road - Around home - 3 mile - 20200430_121015 30 Apr 20 13:10 25:20 3.365 7.97 7:32 143 158 7:14 0view on os maps 7:49  7:41  7:14  7:06 Altra One 25
Road - Around home - 2 mile - 20200429_113040 29 Apr 20 12:30 14:58 2.065 8.28 7:15 148 164 7:06 0view on os maps 7:24  7:06  7:05 Altra One 25
Road - Around home - 3 mile - 20200427_120450 27 Apr 20 13:04 25:21 3.362 7.96 7:32 141 158 7:18 0view on os maps 7:58  7:18  7:24  7:24 Altra One 25
Road - Around home - 2 mile - 20200426_073100 26 Apr 20 08:31 15:38 2.004 7.69 7:48 139 156 7:42 0view on os maps 7:54  7:42  NAN:NAN Altra One 25
Road - Around home - 1 mile - 20200425_073732 25 Apr 20 08:37 07:49 1.004 7.70 7:47 141 156 7:47 0view on os maps 7:47  NAN:NAN Altra One 25
Road - Around home - 10k - 20200414_120736 14 Apr 20 13:07 47:29 6.512 8.23 7:18 144 160 7:06 0view on os maps 7:36  7:13  7:06  7:08  7:46  7:09  6:53 Altra One 25
Road - Around home - Half marathon - 20200412_090049 12 Apr 20 10:00 1:49:28 13.613 7.46 8:02 144 157 7:31 0view on os maps 7:50  7:50  7:51  7:53  7:53  11:33  7:33  7:39  7:55  7:47  7:39  7:56  7:31  7:32 Altra One 25
Road - Around home - 10k - 20200409_094930 09 Apr 20 10:49 51:12 6.571 7.70 7:48 141 157 7:34 0view on os maps 7:52  7:34  7:45  7:46  8:19  7:39  7:29 Altra One 25
Road - Around home - 20200407_065700 07 Apr 20 07:57 51:48 6.523 7.56 7:56 136 156 7:38 0view on os maps 9:00  7:39  7:51  7:45  7:58  7:38  7:33 Altra One 25
Road - Around home - 10 miles - 20200405_095636 05 Apr 20 10:56 1:15:46 10.231 8.10 7:24 145 163 7:11 0view on os maps 7:57  7:28  7:32  7:26  7:22  7:11  7:16  7:21  7:25  7:11  6:59 Altra One 25
Road - Around home - 20200402_110358 02 Apr 20 12:03 39:30 5.475 8.32 7:13 144 163 6:46 0view on os maps 7:53  7:27  6:56  7:21  6:46  6:32 Altra One 25
Road - Around home - 10k - 20200331_114643 31 Mar 20 12:46 49:45 6.560 7.91 7:35 137 156 7:20 0view on os maps 8:09  7:33  7:34  7:23  7:57  7:20  6:50 Altra One 25
Road - Around home - 10 miles - 20200329_094802 29 Mar 20 10:48 1:14:49 10.140 8.13 7:23 144 159 7:06 0view on os maps 7:40  7:26  7:24  7:23  7:20  7:18  7:06  7:35  7:31  7:11  6:32 Altra One 25
Road - Around home - 20200325_134044 25 Mar 20 13:40 40:17 5.414 8.06 7:26 142 161 7:15 0view on os maps 7:31  7:25  7:15  7:45  7:21  7:16 Altra One 25
Road - Around home - 20200323_130000 23 Mar 20 13:00 41:06 5.420 7.91 7:35 139 180 7:29 102view on os maps 7:35  7:29  7:33  7:56  7:31  7:14 Altra One 25
Road - Races - 20200314 2020 Fission 14 Mar 20 09:09 2:09:56 19.989 9.23 6:30 159 175 6:25 0view on os maps 6:27  6:31  6:30  6:29  6:28  6:28  6:31  6:25  6:30  6:28  6:31  6:36  6:32  6:32  6:34  6:33  6:26  6:36  6:29  6:25 Nike Vaporfly 4pc  A very good run. I'd hoped to beat least years time of 2:12, but hadn't run for a week with a bad leg so wasn't sure how this would go. As London Marathan has been postponed to October and coronovirus playing havoc with scheduled events thought this might be my last attempt for a while so might as well go for it and see if I could run 6:30's, which would give me a 2:10 and is on for 2:50 marathon. Started fine, one pace and feeling good. Into the wind for the first half of the loop, but with the wind for the second half. First 10 miles were find and was at 6:28 pace, but wasn't sure it could last. MIles 10-1 5ish were again into the wind and I had to run hard to just barely maintain 6:30's but amanged it. At mile 14-15 ish had abiout 12 seconds spare to break 2:10, but most miles were hard to manage 6:30 now. By 18 miles had several seconds spare, and managed to gain a couple more, but even running the 20th mile I wasn't convinced I could go sub 2:10 - but mamaged it, just! Had lasagne and chips at 6pm night before, and a whole tub of Aldi Cheeky Monkey (same as before Newport half 2 weeks again where I barely pb'd). Had usual brekky (grapes, greek yogurt, porride, orange juice) at 7am, drove there stopping twice for shits. Had a sis gel 30 mins before, along with 2 ibuprofen and 2 paracetamol. Had torq gel at 5 miles, sis electrolyte gel at 10, and a double espresso sis 150mg caffiene at 15 miles. Seemed to work, especially the caffiene as my hr climbs significantly for the final few miles, and it was bloody hard, but I managed it.
Road - Bute Park - 2 miles - 20200313_133838 13 Mar 20 13:38 19:32 2.767 8.50 7:04 139 156 6:24 0view on os maps 7:11  6:24  7:47 Saucony Type A6 (Orange 2)
Road - Bute Park - 5k - 20200312_131419 12 Mar 20 13:14 23:33 3.114 7.93 7:34 132 140 7:22 0view on os maps 7:27  7:22  7:53  7:30 Altra Solstice
Road - Park Runs - Cardiff - 20200307_090342 07 Mar 20 09:03 19:20 3.076 9.55 6:17 157 166 6:07 0view on os maps 6:07  6:20  6:25  6:11 Saucony Kinvara 2 (green)
Road - Copford - 20200305_080647 05 Mar 20 08:06 55:54 8.009 8.60 6:59 148 159 6:48 0view on os maps 7:09  6:53  6:53  7:00  6:57  7:00  7:11  6:48  NAN:NAN Altra One 25
Road - Bute Park - Long runs - 20200304_122207 04 Mar 20 12:22 1:09:43 9.072 7.81 7:41 132 142 7:27 0view on os maps 7:54  7:55  7:40  7:49  7:54  7:27  7:28  7:29  7:36  6:58 Altra Solstice
Road - Around home - 9 miles - 20200303_060517 03 Mar 20 06:05 1:17:22 9.581 7.43 8:05 137 163 7:52 0view on os maps 8:36  7:53  7:52  7:53  7:58  7:58  8:10  8:00  8:11  8:22 Altra One 25 More hills!
Road - Bute Park - 5 miles - 20200302_131242 02 Mar 20 13:12 39:11 5.052 7.74 7:45 134 144 7:41 0view on os maps 7:41  7:48  7:44  7:49  7:45  7:47 Altra Solstice
Road - Races - 20200301 Newport Half Marathon 01 Mar 20 09:00 1:22:39 13.103 9.51 6:18 162 169 6:07 0view on os maps 6:11  6:13  6:07  6:18  6:20  6:07  6:32  6:17  6:32  6:28  6:18  6:27  6:14  5:56 Nike Vaporfly 4pc
Road - Around home - 4 mile - 20200229_081953 29 Feb 20 08:19 29:24 3.996 8.15 7:21 140 158 7:15 0view on os maps 7:40  7:50  7:15  6:40 Altra One 25
Road - Bute Park - 5 miles - 20200227_130722 27 Feb 20 13:07 36:38 5.169 8.47 7:05 145 159 6:24 105view on os maps 7:52  6:38  6:31  6:24  7:56  7:35 Saucony Type A6 (Orange 2)
Road - Around home - 10k - 20200225_072248 25 Feb 20 07:22 47:56 6.494 8.13 7:23 142 159 6:54 157view on os maps 7:56  7:18  7:05  6:54  7:42  7:25  7:17 Saucony Type A6 (Orange 1)
Road - Lake District - 20200219 Derwent Water loop 19 Feb 20 07:48 1:12:50 9.566 7.88 7:37 146 164 6:42 287view on os maps 8:16  6:49  7:09  7:42  7:39  9:29  6:42  7:29  7:34  7:11 Altra One 25
Road - Lake District - 20200217 Derwent Water double loop 17 Feb 20 07:38 2:29:25 19.343 7.77 7:43 148 163 6:46 473view on os maps 7:48  7:46  8:44  8:15  7:58  7:31  6:46  7:04  7:39  7:34  7:42  8:59  7:50  8:10  8:09  7:14  7:01  7:07  7:33  7:37 Altra One 25
Road - Park Runs - Cardiff - 20200215_090319 15 Feb 20 09:03 19:18 3.107 9.66 6:13 158 165 5:59 36view on os maps 5:59  6:17  6:22  6:16 Saucony Type A6 (Orange 1)
Road - Bute Park - 7 miles - 20200213_131223 13 Feb 20 13:12 47:32 7.114 8.98 6:41 147 155 6:34 113view on os maps 6:48  6:43  6:36  6:51  6:34  6:38  6:37  6:43 Saucony Type A6 (Orange 2)
Road - Around home - 11 miles - 20200212_060430 12 Feb 20 06:04 1:27:12 11.027 7.59 7:54 134 152 7:31 243view on os maps 8:26  8:05  7:54  7:54  8:00  7:53  7:47  7:47  7:58  7:45  7:31  7:08 Altra One 25
Road - Around home - 9 miles - 20200211_061414 11 Feb 20 06:14 1:18:56 9.751 7.41 8:06 135 157 7:42 445view on os maps 8:49  7:42  7:57  7:53  7:59  8:06  8:04  8:05  8:04  8:23 Altra One 25 Hills!
Road - Bute Park - 5 miles - 20200210_120601 10 Feb 20 12:06 39:57 5.074 7.62 7:52 130 140 7:48 117view on os maps 7:54  7:50  7:48  7:55  7:56  7:45 Altra Solstice
Road - Around home - Long runs - 20200209_085657 09 Feb 20 08:56 2:05:34 16.000 7.65 7:51 141 159 7:09 441view on os maps 8:05  7:49  7:52  7:55  9:08  7:57  8:15  8:04  8:04  7:52  7:58  7:52  7:23  7:09  7:17  6:53 Altra One 25
Road - Park Runs - Cardiff - 20200208_090318 08 Feb 20 09:03 18:49 3.096 9.87 6:05 158 167 6:00 33view on os maps 6:00  6:08  6:06  6:00 Saucony Type A6 (Orange 1)
Road - Bute Park - 6 miles - 20200206_130809 06 Feb 20 13:08 43:46 6.211 8.51 7:03 144 160 6:26 109view on os maps 7:55  6:29  6:35  6:36  6:26  8:01  8:10 Saucony Type A6 (Orange 2)
Road - Around home - 10 miles - 20200205_062928 05 Feb 20 06:29 1:21:37 10.283 7.56 7:56 137 156 7:41 223view on os maps 8:17  7:56  7:58  7:58  8:09  8:03  7:45  7:51  7:54  7:41  7:21 Altra One 25
Road - Copford - 20200204_082245 04 Feb 20 08:22 42:00 5.791 8.27 7:15 145 160 6:59 154view on os maps 7:50  7:01  6:59  7:07  7:08  7:27 Altra One 25
Road - Bute Park - 5 miles - 20200203_130454 03 Feb 20 13:04 40:12 5.075 7.57 7:55 131 145 7:43 76view on os maps 7:54  7:56  7:43  8:04  7:59  8:04 Altra Solstice
Road - Races - 20200202 Cardiff Winter Warmer 02 Feb 20 10:00 38:37 6.230 9.68 6:12 168 172 5:57 100view on os maps 5:58  6:20  5:57  6:12  6:28  6:18  6:09 Nike Vaporfly 4pc  3rd overall, 1st male vet. No trophy :(
Road - Bute Park - 5 miles - 20200201_085148 01 Feb 20 09:03 19:00 3.085 9.74 6:10 161 170 6:05 81view on os maps 6:05  6:10  6:13  6:17 Saucony Type A6 (Orange 1) 1 mile warm up, 19:00 5k, 1 mile cool down
Road - Bute Park - 6 miles - 20200130_131926 30 Jan 20 13:19 44:34 6.281 8.46 7:06 146 160 6:32 101view on os maps 7:57  6:33  6:36  6:43  6:32  7:59  7:57 Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20200128_131135 28 Jan 20 13:11 44:51 6.216 8.32 7:13 142 157 6:40 69view on os maps 8:00  6:49  7:08  6:40  6:55  7:34  8:08 Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20200127_141722 27 Jan 20 14:17 39:55 5.073 7.63 7:52 133 144 7:44 67view on os maps 7:55  7:49  7:44  7:58  7:54  8:12 Altra Solstice
Road - Around home - Long runs - 20200125_105508 25 Jan 20 11:54 1:10:57 9.059 7.66 7:50 138 151 7:43 232view on os maps 7:51  7:49  7:45  7:55  7:53  7:55  7:51  7:43  7:48  7:48 Altra One 25
Road - Bute Park - 7 miles - 20200124_123526 24 Jan 20 12:35 47:42 7.083 8.91 6:44 151 161 6:34 106view on os maps 6:43  6:40  6:46  6:46  6:49  6:34  6:52  6:31 Altra Solstice
Road - Bute Park - 8 miles - 20200121_123914 21 Jan 20 12:39 1:02:02 8.756 8.47 7:05 148 160 6:18 108view on os maps 8:16  6:18  7:05  6:29  7:29  6:27  7:01  6:52  8:04 Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20200120_130458 20 Jan 20 13:04 40:21 5.065 7.53 7:58 131 144 7:54 74view on os maps 8:01  7:56  7:54  8:01  7:59  7:37 Altra Solstice
Road - Bute Park - Long runs - 20200118_092544_2 18 Jan 20 10:10 1:26:52 11.040 7.63 7:52 139 150 7:39 140view on os maps 8:15  7:59  7:52  7:54  7:53  7:47  7:57  7:47  7:44  7:46  7:39  8:01 Altra One 25
Road - Bute Park - Long runs - 20200118_092544_1 18 Jan 20 09:25 13:17 1.499 6.77 8:52 135 150 8:23 15view on os maps 8:23  9:51 Altra One 25
Road - Park Runs - Cardiff - 20200118_090501 18 Jan 20 09:05 19:29 3.091 9.52 6:18 153 168 6:11 28view on os maps 6:11  6:23  6:23  5:43 Altra One 25
Road - Bute Park - 5 miles - 20200116_132319 16 Jan 20 13:23 36:13 4.997 8.28 7:15 145 158 6:33 66view on os maps 8:09  6:33  6:36  6:33  8:25 Saucony Type A6 (Orange 2)
Road - Bute Park - 7 miles - 20200115_124008 15 Jan 20 12:40 55:15 7.001 7.60 7:53 131 146 7:47 116view on os maps 7:52  7:52  7:47  7:59  7:51  7:56  7:57  NAN:NAN Altra Solstice
Road - Bute Park - 8 miles - 20200114_123055 14 Jan 20 12:30 1:03:34 8.736 8.25 7:17 147 157 6:35 136view on os maps 8:13  6:35  6:58  7:02  7:27  6:56  7:03  7:17  8:14 Saucony Type A6 (Orange 2)
Road - Around home - 20200113_130928 13 Jan 20 13:09 39:46 4.993 7.53 7:58 136 159 7:51 149view on os maps 7:56  7:51  8:00  8:00  8:03 Altra One 25
Road - Around home - 12 miles - activity_4428625686 12 Jan 20 10:13 1:36:01 12.011 7.51 8:00 0 0 7:48 229view on os maps 7:48  8:03  7:59  8:01  8:06  8:03  7:58  8:09  7:51  7:54  8:01  8:02  9:13 Altra One 25
Road - Bute Park - 5 miles - 20200111_085147 11 Jan 20 09:04 19:25 3.091 9.55 6:17 159 165 6:05 63view on os maps 6:05  6:21  6:26  6:08 Altra One 25 1 mile warm up, Cardiff park run, 1 and a bit miles cooldown
Road - Bute Park - 5 miles - 20200109_111206 09 Jan 20 11:12 33:21 4.993 8.98 6:41 150 162 6:39 69view on os maps 6:39  6:41  6:41  6:41  6:43 Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20200108_130724 08 Jan 20 13:07 49:10 6.271 7.65 7:50 133 149 7:40 99view on os maps 7:55  7:49  7:40  7:54  7:52  7:52  7:51 Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20200107_131354 07 Jan 20 13:13 29:46 3.925 7.91 7:35 137 155 7:29 70view on os maps 7:32  7:30  7:29  7:49 Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20200106_113530 06 Jan 20 11:35 39:11 5.081 7.78 7:43 136 147 7:34 101view on os maps 7:39  7:44  7:34  7:49  7:48  7:29 Saucony Type A6 (Orange 2)
Road - Around home - 20200104_092457 04 Jan 20 09:44 39:23 5.090 7.75 7:44 143 153 7:31 126view on os maps 8:06  7:39  7:39  7:48  7:31  7:31 Altra One 25
Road - Park Runs - Cardiff - 20200104_090447 04 Jan 20 09:04 19:08 3.098 9.71 6:11 160 170 6:05 26view on os maps 6:05  6:11  6:15  6:25 Altra One 25
Road - Bute Park - 3 miles - 20200103_122618 03 Jan 20 12:26 24:22 3.101 7.64 7:51 136 145 7:46 56view on os maps 7:46  7:51  7:59  7:41 Saucony Type A6 (Orange 2)
Road - Around home - 20200101_092107 01 Jan 20 09:39 31:53 4.014 7.55 7:57 138 150 7:49 107view on os maps 8:11  7:51  7:49  7:56  7:37 Altra One 25
Road - Park Runs - Cardiff - 20200101_090039 01 Jan 20 09:00 19:23 3.111 9.63 6:14 160 166 6:05 25view on os maps 6:05  6:19  6:18  6:05 Altra One 25
Trail - 20191229 The Immortal Sinner 29 Dec 19 09:01 2:14:13 14.625 6.54 9:11 155 169 7:33 992view on os maps 9:55  7:50  10:12  9:25  8:42  9:24  7:42  10:06  7:33  8:44  9:26  9:37  10:51  9:19  8:38 X-Talon 212
Road - Bute Park - 6 miles - activity_4371962460 27 Dec 19 13:08 47:49 6.270 7.87 7:38 0 0 7:31 102view on os maps 7:37  7:39  7:33  7:35  7:31  7:45  7:59 Saucony Type A6 (Orange 2)
Road - Park Runs - Cardiff - 20191225_090349 25 Dec 19 09:03 31:15 3.109 5.97 10:03 161 176 9:57 28view on os maps 10:12  10:17  9:57  7:22 Altra One 25
Road - Commute - To work - 3.6 miles - 20191224_080306 24 Dec 19 08:03 31:02 3.930 7.60 7:54 150 165 7:46 86view on os maps 8:13  7:46  7:50  7:46 Saucony Type A6 (Orange 2)
Road - Commute - From work - 3.6 miles - 20191223_170020 23 Dec 19 17:00 30:11 3.811 7.58 7:55 137 148 7:52 330view on os maps 7:52  7:53  7:56  8:02 Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20191217_133435 17 Dec 19 13:34 50:25 6.289 7.48 8:01 140 154 7:59 90view on os maps 8:02  7:59  7:59  8:00  8:04  8:00  8:05 Saucony Type A6 (Orange 2)
Trail - 20191215 Sportzmad Christmas Cracker 2019 15 Dec 19 09:02 45:22 6.155 8.14 7:22 160 170 6:42 243view on os maps 6:47  6:57  6:42  8:13  7:28  8:03  7:44 X-Talon 212
Road - Park Runs - Cardiff - 20191214_090251 14 Dec 19 09:02 19:29 3.062 9.43 6:22 163 171 6:04 57view on os maps 6:04  6:29  6:30  7:04 Altra One 25
Road - Around home - 10k - 20191212_153002 12 Dec 19 15:30 49:22 6.541 7.95 7:33 141 177 7:15 156view on os maps 7:32  7:29  7:15  7:28  7:54  7:44  7:22 Altra One 25
Road - Bute Park - 3 miles - 20191210_132238 10 Dec 19 13:22 29:24 3.943 8.05 7:27 158 203 7:23 95view on os maps 7:30  7:23  7:27  7:30 Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20191210_132238 10 Dec 19 13:22 29:24 3.943 8.05 7:27 158 203 7:23 95view on os maps 7:30  7:23  7:27  7:30 Saucony Type A6 (Orange 2)
Road - Around home - 11 miles - 20191207_082602 07 Dec 19 09:02 19:43 3.085 9.39 6:24 161 197 6:15 169view on os maps 6:15  6:25  6:31  6:27 Altra One 25 19:42 park run in there
Road - Bute Park - 10k - 20191205_130223 05 Dec 19 13:02 48:52 6.292 7.72 7:46 145 161 7:37 102view on os maps 7:52  7:52  7:37  7:49  7:38  7:49  7:39 Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20191203_133258 03 Dec 19 13:32 30:55 4.173 8.10 7:25 146 159 7:19 79view on os maps 7:22  7:26  7:32  7:19  7:21 Saucony Type A6 (Orange 2)
Road - Park Runs - Cardiff - 20191130_090304 30 Nov 19 09:03 19:26 3.096 9.56 6:17 165 170 6:06 37view on os maps 6:06  6:21  6:23  6:13 Altra One 25
Road - Bute Park - 10k - 20191128_131538 28 Nov 19 13:15 48:48 6.270 7.71 7:47 138 152 7:42 109view on os maps 7:54  7:52  7:43  7:46  7:42  7:45  7:46 Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20191126_134846 26 Nov 19 13:48 32:22 4.353 8.07 7:26 140 149 7:18 76view on os maps 7:34  7:26  7:18  7:30  7:18 Saucony Type A6 (Orange 2)
Road - Around home - 11 miles - 20191123 activity_4276729012 23 Nov 19 08:36 07:40 0.990 7.75 7:45 148 169 0 160view on os maps 7:45 Altra One 25
Road - Around home - 10k - 20191122_120702 22 Nov 19 12:07 49:17 6.541 7.96 7:32 146 162 7:23 178view on os maps 7:40  7:29  7:23  7:24  8:04  7:26  7:06 Altra One 25
Road - Bute Park - 3 miles - 20191120_130942 20 Nov 19 13:09 21:28 3.081 8.61 6:58 147 158 6:53 80view on os maps 7:01  6:53  6:58  7:30 Saucony Type A6 (Orange 2)
Road - Park Runs - Cardiff - 20191116_090400 16 Nov 19 09:04 30:03 3.113 6.22 9:39 126 154 9:29 37view on os maps 9:58  9:50  9:29  6:27 Altra One 25 With Dan and Mike
Road - Bute Park - 1 mile - 20191115_133451 15 Nov 19 13:34 10:28 1.435 8.23 7:17 149 158 7:18 39view on os maps 7:18  7:16 Saucony Type A6 (Orange 2)
Road - Races - 20191109_101109 09 Nov 19 10:11 57:49 6.137 6.37 9:25 167 186 9:04 87view on os maps 9:23  9:32  9:38  9:35  9:33  9:04  7:28 Altra One 25 Mo Run Cardiff - Paced Dan to his first sub 1 hour 10k (and only his 2nd 10k ever)
Road - Bute Park - 1 mile - 20191106_130941 06 Nov 19 13:09 12:02 1.617 8.06 7:26 140 155 7:21 44view on os maps 7:21  7:35 Saucony Type A6 (Orange 2)
Road - Bute Park - 1 mile - 20191105_133819 05 Nov 19 13:38 10:11 1.355 7.99 7:31 137 146 7:21 105view on os maps 7:21  8:00 Saucony Type A6 (Orange 2)
Road - Bute Park - 1 mile - 20191104_131055 04 Nov 19 13:10 08:24 1.011 7.22 8:18 136 155 8:19 17view on os maps 8:19  8:05 Saucony Type A6 (Orange 2)
Road - Races - 20191028 Long Course Weekend Mallorca - run 28 Oct 19 08:00 3:02:54 25.656 8.42 7:08 157 172 6:35 884view on os maps 6:35  6:55  7:03  7:02  7:00  6:59  6:57  7:00  7:04  7:05  7:04  7:00  6:59  7:07  7:14  7:20  7:14  7:18  7:26  7:16  7:23  7:12  7:13  7:17  7:23  7:19 Nike Vaporfly 4pc
Road - Bute Park - 2 miles - 20191024_121736 24 Oct 19 13:17 13:22 2.005 9.00 6:40 144 163 6:36 31view on os maps 6:44  6:36  NAN:NAN Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20191022_130120 22 Oct 19 14:01 18:49 2.727 8.69 6:54 142 155 6:50 60view on os maps 6:57  6:50  6:55 Saucony Type A6 (Orange 2)
Road - Around home - 11 miles - 20191019_072747 19 Oct 19 08:27 1:27:17 11.137 7.66 7:50 146 167 6:01 164view on os maps 7:48  7:57  7:58  12:14  6:01  6:13  6:48  7:53  7:55  7:48  7:47  7:43 Altra One 25
Road - Bute Park - 4 miles - 20191016_121209 16 Oct 19 13:12 33:09 4.194 7.59 7:54 155 177 7:49 56view on os maps 7:55  7:59  7:52  7:49  8:02 Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20191015_121139 15 Oct 19 13:11 44:04 6.274 8.54 7:01 144 159 6:46 142view on os maps 7:12  7:13  6:57  7:05  6:46  6:57  6:59 Saucony Type A6 (Orange 2)
Road - Around home - 10k - 20191012_062632 12 Oct 19 07:26 47:16 6.585 8.36 7:11 145 161 7:02 157view on os maps 7:19  7:06  7:02  7:05  7:39  7:02  6:56 Altra One 25
Road - Bute Park - 2 miles - 20191009_121238 09 Oct 19 13:12 23:37 2.964 7.53 7:58 133 145 7:49 62view on os maps 7:49  8:05  8:00 Saucony Type A6 (Orange 2)
Road - Races - 20191006 Cardiff half marathon 06 Oct 19 10:00 1:22:54 13.152 9.52 6:18 165 172 6:11 171view on os maps 6:11  6:12  6:12  6:18  6:15  6:14  6:17  6:16  6:17  6:31  6:29  6:22  6:24  6:06 Nike Vaporfly 4pc
Road - Around home - 2 mile - 20191005_075606 05 Oct 19 08:56 13:31 2.060 9.14 6:34 150 163 6:25 59view on os maps 6:44  6:25  6:11 Altra One 25
Road - Bute Park - 2 miles - 20191003_115058 03 Oct 19 12:50 12:58 2.014 9.32 6:26 150 165 6:23 32view on os maps 6:30  6:23  7:34 Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20191002_120251 02 Oct 19 13:02 27:12 4.028 8.89 6:45 147 161 6:40 61view on os maps 6:46  6:42  6:40  6:52  7:06 Saucony Type A6 (Orange 2)
Road - Cardiff Bay - 20190928_082018 28 Sep 19 09:39 1:25:51 11.196 7.82 7:40 143 154 7:23 247view on os maps 8:01  7:55  7:30  7:32  7:41  7:35  7:28  7:36  8:07  7:23  7:35  7:28 Altra One 25
Road - Park Runs - Cardiff - 20190928_080007 28 Sep 19 09:00 19:16 3.097 9.64 6:13 161 167 6:08 33view on os maps 6:08  6:12  6:19  6:23 Altra One 25
Road - Bute Park - 10k - 20190926_115357 26 Sep 19 12:53 43:43 6.221 8.54 7:02 145 160 6:52 126view on os maps 7:13  7:07  6:55  7:05  6:52  6:58  7:03 Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190924_120850 24 Sep 19 13:08 45:17 6.262 8.30 7:14 143 154 7:07 120view on os maps 7:14  7:21  7:11  7:21  7:07  7:11  7:09 Saucony Type A6 (Orange 2)
Road - Around home - 20190922_082007 22 Sep 19 09:20 2:14:01 17.032 7.63 7:52 138 155 7:43 159view on os maps 8:04  7:53  7:54  7:52  7:53  7:46  7:51  7:51  8:32  7:45  7:45  7:49  7:49  7:48  7:43  7:47  7:44  7:25 Altra One 25
Road - Bute Park - 2 miles - 20190920_121354 20 Sep 19 13:13 16:05 2.216 8.27 7:16 135 147 7:12 47view on os maps 7:16  7:12  7:29 Saucony Type A6 (Orange 2)
Road - Around home - 10k - 20190918_115908 18 Sep 19 12:59 51:07 6.612 7.76 7:44 137 151 7:28 137view on os maps 7:48  7:28  7:28  7:50  8:20  7:45  7:20 Altra One 25
Road - Cardiff Bay - 20190912_113920 12 Sep 19 12:39 1:06:20 9.218 8.34 7:12 147 158 7:04 12view on os maps 7:21  7:12  7:17  7:12  7:11  7:11  7:11  7:11  7:04  6:45 Saucony Type A6 (Orange 2)
Road - Cardiff Bay - 20190909_111122 09 Sep 19 12:11 1:41:47 13.107 7.73 7:46 140 165 7:35 167view on os maps 7:41  7:36  7:42  8:37  7:42  7:47  7:40  7:45  7:44  7:48  7:43  7:38  7:35  7:39 Saucony Type A6 (Orange 2)
Road - Races - Triathlon - 20190908 Newport sprint tri - run 08 Sep 19 13:34 19:36 3.150 9.64 6:13 163 167 6:06 7view on os maps 6:06  6:22  6:16  5:49 Nike Vaporfly 4pc
Road - Park Runs - Cardiff - 20190907_080256 07 Sep 19 09:02 18:45 3.093 9.90 6:04 161 168 5:57 26view on os maps 5:57  6:03  6:13  5:43 Saucony Endorphin
Road - Bute Park - Fast mile attempts - 20190906_121835 06 Sep 19 13:18 12:40 1.800 8.53 7:02 142 160 7:01 36view on os maps 7:01  7:04 Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190904_120632 04 Sep 19 13:06 46:56 6.252 7.99 7:30 137 156 7:04 127view on os maps 8:01  7:46  7:37  7:27  7:20  7:04  6:41 Saucony Type A6 (Orange 2)
Road - Around home - 10k - 20190902_081326 02 Sep 19 09:13 48:57 6.522 7.99 7:30 143 159 7:18 142view on os maps 7:41  7:32  7:18  7:29  7:52  7:23  7:07 Altra One 25
Road - Races - Triathlon - 20190831 Gower olympic tri - run 31 Aug 19 09:41 41:55 5.881 8.42 7:08 156 166 6:45 241view on os maps 7:31  6:45  6:54  7:48  6:53  6:52 Nike Vaporfly 4pc
Road - Bute Park - 2 miles - 20190830_121237 30 Aug 19 13:12 13:22 2.013 9.04 6:38 144 159 6:29 27view on os maps 6:48  6:29  NAN:NAN Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190828_120034 28 Aug 19 13:00 50:15 6.275 7.49 8:00 133 152 8:00 74view on os maps 8:04  8:00  8:00  8:01  8:01  8:01  7:49 Saucony Type A6 (Orange 2)
Road - Pembrokeshire - 20190825_063100 25 Aug 19 07:31 2:08:20 17.052 7.97 7:32 143 158 7:17 358view on os maps 7:36  8:01  7:26  7:45  7:40  7:45  7:28  7:49  7:18  7:24  7:20  7:17  7:28  7:31  7:21  7:25  7:21  7:46 Altra One 25
Road - Bute Park - 2 miles - 20190823_071328 23 Aug 19 08:13 13:46 2.010 8.76 6:51 145 161 6:41 26view on os maps 7:01  6:41  NAN:NAN Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190821_120003 21 Aug 19 13:00 45:05 6.226 8.29 7:15 144 160 7:00 98view on os maps 7:17  7:15  7:20  7:16  7:00  7:20  7:11 Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20190820_121013 20 Aug 19 13:10 21:24 2.918 8.18 7:20 135 146 7:16 53view on os maps 7:16  7:20  7:25 Saucony Type A6 (Orange 2)
Road - Around home - 20190818_064839 18 Aug 19 07:48 1:58:45 15.371 7.77 7:44 138 149 7:37 53view on os maps 7:57  7:47  7:40  7:37  7:44  7:46  7:47  7:43  7:44  7:53  7:38  7:39  7:43  7:41  7:44  7:17 Altra One 25
Road - Races - Triathlon - 20190817 Portishead tri - run 17 Aug 19 08:03 20:02 2.985 8.94 6:43 157 165 6:46 81view on os maps 6:46  7:09  6:12 Nike Vaporfly 4pc
Road - Bute Park - 10k - 20190815_121153 15 Aug 19 13:11 47:41 6.303 7.93 7:34 137 152 7:25 106view on os maps 7:31  7:38  7:38  7:38  7:25  7:33  7:34 Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190813_120634 13 Aug 19 13:06 48:57 6.282 7.70 7:48 138 155 7:42 105view on os maps 7:54  7:53  7:42  7:47  7:46  7:46  7:40 Saucony Type A6 (Orange 2)
Road - Races - 20190811 Isle of Man half marathon 11 Aug 19 09:30 1:25:16 13.078 9.20 6:31 159 174 6:15 245view on os maps 6:31  6:30  6:39  7:06  6:27  6:38  6:38  6:31  6:29  6:18  6:18  6:15  6:26  6:05 Nike Vaporfly 4pc
Road - Park Runs - Isle of Man - 20190810 Isle of Man park run 10 Aug 19 09:00 20:45 3.139 9.08 6:37 153 174 6:15 95view on os maps 6:15  6:31  7:02  6:45 Trailroc 245
Road - Isle of Man - 20190808_063217 08 Aug 19 07:32 46:30 6.338 8.18 7:20 143 160 6:53 185view on os maps 7:52  7:08  7:52  7:18  7:03  6:53  7:03 Altra One 25
Road - Isle of Man - 20190806_180618 06 Aug 19 19:06 44:57 6.352 8.48 7:05 136 154 6:56 50view on os maps 7:10  7:00  7:04  7:09  7:06  6:56  7:12 Altra One 25
Road - Park Runs - Cardiff - 20190803 park run 03 Aug 19 09:03 19:13 3.109 9.71 6:11 163 171 6:05 24view on os maps 6:05  6:11  6:22  5:04 Saucony Type A6 (Orange 1)
Road - Bute Park - 2 miles - 20190802_121559 02 Aug 19 13:15 19:40 2.732 8.34 7:12 142 154 7:13 43view on os maps 7:17  7:13  7:03 Saucony Type A6 (Orange 2)
Road - Cardiff Bay - 20190731_060307 31 Jul 19 07:03 1:43:08 13.122 7.63 7:52 146 169 7:12 1view on os maps 7:45  7:50  7:43  9:49  7:37  7:45  7:41  7:44  7:51  7:46  7:58  7:12  7:34  7:14 Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20190730_120919 30 Jul 19 13:09 33:13 4.197 7.58 7:55 136 149 7:50 56view on os maps 7:51  7:59  7:56  7:50  8:13 Saucony Type A6 (Orange 2)
Road - Around home - 12 miles - 20190727_072821 27 Jul 19 09:04 19:42 3.087 9.40 6:23 164 174 6:17 194view on os maps 6:17  6:26  6:28  5:54 Altra One 25 4 miles slow, 5k park run, 1ish k back to fininsh with Mike, 4 miles easy home - knackered
Road - Races - Aquathlon - 20190725 PBB Aquathlon - run 25 Jul 19 19:13 19:55 3.075 9.26 6:29 169 173 6:21 43view on os maps 6:21  6:41  6:26  6:04 Nike Vaporfly 4pc
Road - Cardiff Bay - 20190724_061802 24 Jul 19 07:18 1:14:42 10.002 8.03 7:28 152 162 7:21 5view on os maps 7:31  7:26  7:31  7:23  7:21  7:22  7:31  7:29  7:31  7:35  0:00 Saucony Type A6 (Orange 2)
Road - Cardiff Bay - 20190722_062616 22 Jul 19 07:26 1:10:15 9.138 7.80 7:41 148 160 7:26 10view on os maps 7:37  7:41  7:44  7:46  7:42  7:46  7:47  7:36  7:26  8:16 Saucony Type A6 (Orange 2)
Road - Park Runs - Cardiff - 20190720 Cardiff park run 20 Jul 19 09:05 19:53 3.095 9.34 6:26 164 170 6:15 33view on os maps 6:15  6:23  6:38  6:35 Saucony Kinvara 2 (green)
Road - Bute Park - 2 miles - 20190718_120307 18 Jul 19 13:03 24:00 2.896 7.24 8:17 133 147 8:11 45view on os maps 8:11  8:16  8:26 Saucony Type A6 (Orange 2)
Road - Races - Triathlon - 20190714 Ironman Bolton - run 14 Jul 19 14:23 4:04:03 26.223 6.45 9:18 129 158 7:21 415view on os maps 8:41  9:27  9:34  8:42  8:44  7:59  8:39  8:36  9:44  9:17  9:33  8:42  9:08  10:04  10:56  13:11  10:49  9:00  10:10  9:51  10:40  9:36  8:32  7:47  7:21  7:39  7:13 Nike Vaporfly 4pc
Road - Around home - 10k - 20190709_043456 09 Jul 19 05:34 48:46 6.533 8.04 7:28 142 159 7:13 142view on os maps 7:43  7:34  7:25  7:17  7:48  7:13  7:03 Altra One 25
Road - Around home - 10k - 20190706_071235 06 Jul 19 08:12 47:55 6.587 8.25 7:16 155 171 7:04 140view on os maps 7:30  7:16  7:07  7:04  7:47  7:09  6:53 Altra One 25
Road - Bute Park - 2 miles - 20190705_121640 05 Jul 19 13:16 20:57 2.929 8.39 7:09 145 163 6:38 53view on os maps 6:54  6:38  8:00 Saucony Type A6 (Orange 2)
Road - Around home - 3 mile - 20190703_055744 03 Jul 19 06:57 24:36 3.328 8.12 7:23 145 158 7:14 101view on os maps 7:37  7:21  7:14  7:18 Altra One 25
Road - Bute Park - 10k - 20190702_120417 02 Jul 19 13:04 46:07 6.223 8.10 7:25 143 160 6:54 84view on os maps 7:45  7:45  7:31  7:29  7:10  6:54  6:52 Saucony Type A6 (Orange 2)
Road - Around home - 10k - 20190630_075032 30 Jun 19 08:50 49:34 6.554 7.93 7:34 144 157 7:19 142view on os maps 7:50  7:36  7:28  7:19  8:07  7:23  6:56 Altra One 25
Road - Park Runs - Cardiff - 20190629 Cardiff park run 29 Jun 19 09:01 19:36 3.102 9.50 6:19 166 171 6:03 25view on os maps 6:03  6:20  6:33  6:35 Altra One 25
Road - Bute Park - 10k - 20190627_121959 27 Jun 19 13:19 46:17 6.257 8.11 7:24 144 159 7:12 128view on os maps 7:43  7:33  7:25  7:20  7:12  7:13  7:11 Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190625_120807 25 Jun 19 13:08 49:23 6.251 7.59 7:54 137 153 7:43 72view on os maps 8:07  7:58  7:43  7:52  7:50  7:52  7:59 Saucony Type A6 (Orange 2)
Road - Races - Triathlon - 20190623 Cardiff tri 23 Jun 19 08:17 35:10 5.522 9.42 6:22 165 173 6:18 15view on os maps 6:19  6:28  6:27  6:18  6:26  6:08 Nike Vaporfly 4pc
Road - Bute Park - 2 miles - 20190621_121515 21 Jun 19 13:15 20:51 2.714 7.81 7:41 137 147 7:34 58view on os maps 7:47  7:34  7:42 Saucony Type A6 (Orange 2)
Road - Races - 20190608 Fishguard sprint tri - run 08 Jun 19 12:40 20:11 3.121 9.28 6:28 167 172 6:18 156view on os maps 6:18  6:48  6:21  5:58 Nike Vaporfly 4pc
Road - Around home - 1 mile - 20190607_170725 07 Jun 19 18:07 07:14 1.018 8.44 7:06 138 150 7:05 32view on os maps 7:05  8:41 Saucony Kinvara 2 (red)
Road - Other - 20190526 Glen Nevis 26 May 19 07:20 1:19:01 10.097 7.67 7:50 142 158 7:07 292view on os maps 7:56  7:47  7:43  8:00  8:28  7:39  9:03  7:07  7:22  7:15  7:21 Altra One 25
Road - Around home - 10k - 20190523_114642 23 May 19 12:46 48:56 6.201 7.60 7:53 137 150 7:31 127view on os maps 8:20  7:31  7:39  8:08  8:23  7:33  6:44 Altra One 25
Road - Bute Park - 6 miles - 20190521_121328 21 May 19 13:13 47:42 6.269 7.89 7:37 149 190 7:26 104view on os maps 7:45  7:45  7:35  7:46  7:26  7:28  7:13 Saucony Type A6 (Orange 2)
Road - Races - 20190519 Caerphilly 10k 19 May 19 10:03 37:51 6.183 9.80 6:07 168 174 5:50 104view on os maps 5:50  5:59  5:54  6:23  6:19  6:23  5:39 Nike Vaporfly 4pc
Road - Around home - 2 mile - 20190518_172403 18 May 19 18:24 13:25 2.015 9.01 6:39 145 162 6:35 51view on os maps 6:44  6:35  6:41 Altra One 25
Road - Bute Park - 5 miles - 20190515_120657 15 May 19 13:06 41:45 5.304 7.62 7:52 141 187 7:45 82view on os maps 8:01  7:53  7:45  7:58  7:46  7:51 Saucony Type A6 (Orange 2)
Road - Bute Park - 7 miles - 20190514_115640 14 May 19 12:56 52:17 7.282 8.36 7:11 143 157 7:00 292view on os maps 7:34  7:13  7:08  7:10  7:00  7:11  7:02  7:02 Saucony Type A6 (Orange 2)
Road - Races - Triathlon - 20190512 Llanelli sprint tri - run 12 May 19 08:22 18:54 3.144 9.98 6:01 159 166 5:56 66view on os maps 6:06  5:56  6:02  5:42 Nike Vaporfly 4pc Fantastic pace! The Nike's are virtually cheating
Road - Other - 20190511_191929 11 May 19 20:19 14:10 2.198 9.31 6:27 144 156 6:16 169view on os maps 6:28  6:16  7:12 Nike Vaporfly 4pc
Road - Bute Park - 2 miles - 20190509_120957 09 May 19 13:09 22:21 2.917 7.83 7:40 130 147 7:42 2717view on os maps 7:42  7:46  7:30 Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20190508_113530 08 May 19 12:35 29:02 3.929 8.12 7:23 137 149 7:17 530view on os maps 7:29  7:33  7:17  7:14 Saucony Type A6 (Orange 2)
Road - Races - 20190505 Newport marathon 05 May 19 09:00 2:57:30 26.278 8.88 6:45 157 167 6:33 1071view on os maps 6:34  6:39  6:39  6:42  6:40  6:46  6:41  6:43  6:46  6:33  6:45  6:43  6:37  6:40  6:42  6:41  6:48  6:39  6:42  6:40  6:45  6:45  6:55  7:01  7:10  7:22  6:44 Nike Vaporfly 4pc  Sub 3! My target was 6:45 min/mile giving a 2:56:59. Set off a little fast and managed to go through exactly 9 miles in exactly1 hour, and was within 1 second of 18 miles for 2 hours (approx 6:40 pace I think). I maintained that pace for 2 more miles but at 22 it all started getting hard! I tried, but each mile after was losing 10-20 seconds, so I crossed the line in 2:57:23 (by this point my watch was ticking off miles about 1 min before I crossed their mile markers, so my watch marathon time is 2:56 something. The last few miles were brutal! All I could think was to keep running, and hope not to have to stop. I thought I could feel cramp in my calves but it never happened. I t was just fatigue. I did overtake 20 people n the second half of the race though, including 2nd lady in the last 2 miles, so others were suffering just as bad, or worse. Think only 2/3 person overtook me in that second half. I had my usual brekky at 6am, and then a torq gel 20 mins before, an sis normal gel at 5 miles, sis electrolyte gel at 10 miles, a torq gel at 15, started on another sis electrolyte gel at 20 but didn't finish it. At ~22 miles I had my sis double caffiene gel but if it helped I couldn't feel it. No probs with guts or anything - no GI distress. I drank several mouthfuls of water at each water point. For some reason not as elated as I thought I would be - it was just so hard at the end
Road - Around home - 3 mile - 20190502_115816 02 May 19 12:58 21:04 3.147 8.96 6:42 151 167 6:25 188view on os maps 6:50  6:25  6:51  6:40 Altra One 25
Road - Around home - 3 mile - 20190430_120006 30 Apr 19 13:00 22:51 3.378 8.87 6:46 0 0 6:33 178view on os maps 6:56  6:49  6:33  6:43 Altra One 25
Road - Around home - 10 miles - 20190428_074355 28 Apr 19 08:43 1:14:41 10.054 8.08 7:26 145 166 6:19 542view on os maps 7:50  7:52  7:58  7:49  6:26  6:26  6:19  7:43  7:58  7:53  8:18 Altra One 25 4 miles slow down to park run course, blasted the park run course @ ~ 19:45, then a few miles slow to finish
Road - Bute Park - 6 miles - 20190425_115626 25 Apr 19 12:56 47:21 6.397 8.11 7:24 139 156 7:00 294view on os maps 7:54  7:42  7:31  7:22  7:10  7:00  6:47 Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20190423_121125 23 Apr 19 13:11 37:10 4.997 8.07 7:26 128 148 7:24 244view on os maps 7:24  7:26  7:24  7:29  7:29 Saucony Type A6 (Orange 2)
Road - Pembrokeshire - 20190419_065710 19 Apr 19 07:57 2:40:00 21.109 7.92 7:35 131 191 7:20 889view on os maps 7:44  7:58  7:37  7:48  7:47  7:37  7:49  7:47  7:35  7:34  7:46  7:25  7:28  7:23  7:34  7:29  7:20  7:20  7:24  7:21  7:24  7:31 Altra One 25
Road - Bute Park - 4 miles - 20190417_120612 17 Apr 19 13:06 35:24 4.608 7.81 7:41 136 149 7:36 278view on os maps 7:46  7:41  7:36  7:41  7:40 Saucony Type A6 (Orange 2)
Road - Races - Duathlon - 20190414 Cosmeston - run 2 14 Apr 19 08:23 09:54 1.506 9.13 6:34 157 162 6:41 0view on os maps 6:41  6:21 Trailroc 245
Road - Races - Duathlon - 20190414 Cosmeston - run 1 14 Apr 19 07:30 18:23 2.913 9.51 6:19 163 170 6:06 0view on os maps 6:06  6:28  6:23 Trailroc 245
Road - Park Runs - Cardiff - 20190413 Cardiff park run (alt alt course) 13 Apr 19 09:14 19:29 3.132 9.64 6:13 158 165 6:07 0view on os maps 6:07  6:07  6:26  6:10 Trailroc 245
Road - Bute Park - 6 miles - 20190411_120309 11 Apr 19 13:03 45:42 6.266 8.23 7:18 141 158 6:43 0view on os maps 7:52  7:38  7:24  7:18  7:02  6:43  6:30 Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20190409_121308 09 Apr 19 13:13 45:07 6.267 8.33 7:12 140 155 6:54 0view on os maps 7:26  7:22  7:10  7:22  7:06  6:54  6:42 Saucony Type A6 (Orange 2)
Road - Cardiff Bay - 20190407_061027 07 Apr 19 07:10 2:43:28 21.282 7.81 7:41 138 150 7:29 398view on os maps 7:56  7:46  7:42  7:43  7:40  7:42  7:39  7:42  7:43  7:43  7:32  7:38  7:29  7:36  7:34  7:54  7:40  7:35  7:36  7:40  7:49  7:37 Altra One 25
Road - Bute Park - 6 miles - 20190403_115700 03 Apr 19 12:57 48:23 6.238 7.74 7:45 132 151 7:41 92view on os maps 7:52  7:43  7:41  7:43  7:49  7:47  7:33 Saucony Type A6 (Orange 2)
Road - Copford - 20190401_193552 01 Apr 19 20:35 27:49 4.097 8.84 6:47 145 154 6:40 57view on os maps 6:51  6:49  6:40  6:49  6:54 Altra One 25
Road - Races - Triathlon - 20190331 NEWTcracker - run 31 Mar 19 10:50 18:19 3.064 10.04 5:59 161 168 5:57 0view on os maps 6:02  5:59  5:57  5:25 Nike Vaporfly 4pc
Road - Park Runs - Cardiff - 20190330_090351 30 Mar 19 09:03 18:38 3.100 9.98 6:01 156 163 5:49 32view on os maps 5:49  6:05  6:09  5:44 Saucony Endorphin
Road - Bute Park - 6 miles - 20190328_125411 28 Mar 19 12:54 48:22 6.278 7.79 7:42 132 153 7:34 89view on os maps 7:54  7:41  7:34  7:44  7:41  7:43  7:32 Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20190326_130817 26 Mar 19 13:08 33:39 4.593 8.19 7:20 136 146 7:18 59view on os maps 7:24  7:18  7:18  7:19  7:18 Saucony Type A6 (Orange 2)
Road - Other - 20190324_062921 24 Mar 19 06:29 2:55:13 22.698 7.77 7:43 137 153 7:14 507view on os maps 7:59  7:49  7:54  8:33  7:50  7:29  7:44  7:51  7:39  7:53  7:40  7:37  7:40  7:14  8:18  7:45  7:36  7:49  7:18  7:26  7:28  7:32  7:23 Altra One 25 Long, slow, boring, but not difficult
Road - Park Runs - Swansea Bay - 20190323_090118 23 Mar 19 09:01 18:09 3.112 10.29 5:50 161 172 5:41 34view on os maps 5:41  5:55  5:56  5:24 Nike Vaporfly 4pc
Road - Bute Park - 6 miles - 20190320_130754 20 Mar 19 13:07 43:51 6.256 8.56 7:01 141 154 6:52 87view on os maps 7:12  7:04  6:57  7:03  6:57  6:52  6:52 Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20190318_131219 18 Mar 19 13:12 39:03 5.066 7.78 7:42 133 144 7:36 72view on os maps 7:36  7:41  7:38  7:47  7:50  7:35 Saucony Type A6 (Orange 2)
Road - Races - 20190316 RogueRuns 20 mile 16 Mar 19 09:09 2:12:23 20.051 9.09 6:36 155 167 6:12 437view on os maps 6:32  6:40  6:44  6:48  6:59  6:49  6:39  6:27  6:28  6:27  6:42  6:56  6:53  6:41  6:30  6:26  6:21  6:27  6:12  6:21  6:11 Nike Vaporfly 4pc Was hoping for 2:15ish, so did better than I expected. Very windy on the outbound half of the loop, really struggled to maintain target pace of 6:30-40 so just tried to maintain effort there, but the payback on the inbound half was superb, really fast running. Had usual brekky 2.5 hours before, sis gel 30 mins before, torq gel @ 5 miles, sis electolyte gel @10, and then a double caffiene sis @ 15 - didn't feel immediate benefit from that, but the last 2 miles I was flying, managing to pull away from 1st lady who I'd been glued to for 11 odd miles, so maybe the caffiene really does help? Had a couple of quite painful stomach cramps throughout the race, up until maybe the last 6 miles when they stopped, felt like I needed to shite myself but squeeked out some farts and was ok. Had the shits as soon as I finished, not sure what caused that. Had a couple of good mouthfuls of water every 3 miles or so.
Road - Bute Park - 2 miles - 20190315_130534 15 Mar 19 13:05 17:53 2.705 9.08 6:37 146 154 6:35 41view on os maps 6:39  6:35  6:35 Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20190313_131449 13 Mar 19 13:14 17:40 2.633 8.94 6:43 143 152 6:37 56view on os maps 6:51  6:37  6:38 Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20190312_131105 12 Mar 19 13:11 38:28 5.030 7.84 7:39 143 176 7:31 12view on os maps 7:56  7:44  7:31  7:31  7:32  8:23 Saucony Type A6 (Orange 2)
Road - Around home - 20190310_131551 10 Mar 19 13:15 2:30:01 19.357 7.74 7:45 165 208 7:35 415view on os maps 7:52  7:49  7:54  8:01  7:35  7:39  7:42  7:47  7:58  7:40  7:43  7:45  7:47  7:47  7:40  7:48  7:36  7:35  7:37  7:48 Altra One 25 hr data is rubbish for first 13 miles
Road - Bute Park - 3 miles - 20190308_132504 08 Mar 19 13:25 23:23 3.063 7.86 7:38 160 194 7:33 47view on os maps 7:33  7:33  7:47  7:49 Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20190306_130042 06 Mar 19 13:00 46:01 6.249 8.15 7:22 140 162 7:10 94view on os maps 7:24  7:25  7:22  7:28  7:10  7:21  7:25 Saucony Type A6 (Orange 2)
Road - Other - 20190304 St Albans 04 Mar 19 06:44 38:23 5.070 7.93 7:34 141 180 7:22 99view on os maps 7:40  7:35  7:22  7:37  7:39  7:01 Altra One 25 With Ste, after 20 mile bike
Road - Races - 20190303 Newport half marathon 03 Mar 19 09:00 1:23:23 13.168 9.48 6:20 158 167 6:09 229view on os maps 6:09  6:21  6:18  6:26  6:30  6:12  6:24  6:15  6:24  6:26  6:19  6:23  6:16  6:09 Nike Vaporfly 4pc Brilliant! Took another 1:20 off my half pb (vaporflys?). Was raining but not windy the whole way round. Didn't run to a target pace, ust ran quickly but comfortably. Reckon I can go quicker still! Should have easily got 1:22 official time... Had usual brekky 2.5 hours before, torq gel 30 mins before, and a double caffiene gel at 6.5 miles. One swig of water at 3 miles. (and yesterday ran a park run (2nd place at fell foot!), cycled Follow the Dog at Cannock with the boys, had kfc for lunch, bacon double xl burger king meal for tea, and went to bed at midnight)
Road - Park Runs - Fell Foot - 20190302 Fell Foot park run 02 Mar 19 09:03 20:06 2.990 8.93 6:43 158 168 6:40 118view on os maps 6:40  6:52  6:38 Trailroc 245
Road - Lake District - 20190228 Ambleside YHA 5k 28 Feb 19 17:16 21:45 3.152 8.70 6:54 141 153 6:29 66view on os maps 7:06  7:12  6:29  6:18 Saucony Type A6 (Orange 1)
Road - Lake District - 20190227 Ambleside YHA 27 Feb 19 07:00 1:00:22 7.460 7.42 8:05 135 151 7:03 264view on os maps 8:00  8:01  9:00  9:40  7:54  7:26  7:03  7:11 Saucony Type A6 (Orange 1)
Road - Park Runs - Newport riverfront - 20190223 Newport riverfront park run 23 Feb 19 09:03 18:50 3.108 9.90 6:04 156 163 5:49 36view on os maps 5:49  6:06  6:15  6:15 Nike Vaporfly 4pc Was hoping for a new km & mile pb after last weekend, but set off far too fast and suffered
Road - Bute Park - 6 miles - 20190221_131054 21 Feb 19 13:10 43:19 6.275 8.69 6:54 142 158 6:20 86view on os maps 7:19  7:02  7:00  7:01  6:49  6:20  6:31 Saucony Type A6 (Orange 2)
Road - Cardiff Bay - 20190219_065047 19 Feb 19 06:50 1:40:44 13.082 7.79 7:42 138 160 6:48 8view on os maps 7:51  8:01  8:04  8:03  8:03  7:58  8:00  7:59  8:00  7:14  7:13  6:53  6:48  7:34 Saucony Type A6 (Orange 2)
Road - Races - Duathlon - 20190217 Chilly duathlon - run 2 17 Feb 19 12:30 12:09 1.953 9.64 6:13 161 166 6:13 25view on os maps 6:13  6:13 Saucony Type A6 (Orange 1)
Road - Races - Duathlon - 20190217 Chilly duathlon - run 1 17 Feb 19 11:53 11:34 1.949 10.11 5:56 162 169 5:49 26view on os maps 5:49  6:04 Saucony Type A6 (Orange 1)
Road - Park Runs - Cardiff - 20190216 Cardiff park run 16 Feb 19 09:07 18:07 3.109 10.30 5:50 167 174 5:38 28view on os maps 5:38  5:47  6:04  5:42 Nike Vaporfly 4pc 2nd run in Nikes - new 5k PB by 19! seconds, and was only 1 second slower than my mile pb. Got up at 8:15, no breakfast, had a double caffiene sis gel at 8:45, ran an easy mile at 8:50ish, and smashed it.
Road - Bute Park - 6 miles - 20190214_131124 14 Feb 19 13:11 43:16 6.279 8.71 6:53 144 156 6:41 91view on os maps 7:11  6:55  6:54  6:57  6:41  6:44  6:45 Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20190212_130649 12 Feb 19 13:06 35:41 5.336 8.97 6:41 145 153 6:36 71view on os maps 6:43  6:36  6:45  6:45  6:40  6:32 Saucony Type A6 (Orange 2)
Road - Around home - 20190210_073513 10 Feb 19 07:35 2:16:01 17.029 7.51 7:59 137 154 7:47 60view on os maps 8:05  7:47  8:01  8:01  8:02  7:58  7:56  7:57  8:01  8:04  8:02  8:01  8:02  7:57  8:01  7:59  7:55  8:08 Altra One 25
Trail - Rogue Runs Night Trail - 20190207 Chepstow 07 Feb 19 19:30 39:52 5.079 7.64 7:51 158 168 7:03 271view on os maps 7:24  7:42  8:21  7:03  8:43  8:08 X-Talon 212
Road - Bute Park - Fast mile attempts - 20190206_130036 06 Feb 19 13:00 12:48 1.805 8.46 7:05 141 154 7:09 27view on os maps 7:09  7:00 Saucony Type A6 (Orange 2)  6:13 - still sore from Sundays race
Road - Bute Park - 5 miles - 20190205_130903 05 Feb 19 13:09 39:15 5.023 7.68 7:49 134 143 7:41 64view on os maps 7:41  7:46  7:43  7:55  8:00  7:42 Saucony Type A6 (Orange 2)
Trail - 20190203 Mayhill Mayhem 03 Feb 19 10:01 2:03:48 14.918 7.23 8:18 159 169 6:09 997view on os maps 8:54  9:09  6:33  6:09  8:00  8:00  9:59  6:38  9:16  9:58  10:51  7:35  6:56  7:49  8:42 X-Talon 212
Road - Park Runs - Cardiff - 20190202 Cardiff park run 02 Feb 19 09:04 18:57 3.108 9.84 6:06 164 174 5:50 46view on os maps 5:50  6:11  6:17  6:03 Saucony Type A6 (Orange 1)
Road - Bute Park - 5k - 20190131_131454 31 Jan 19 13:14 20:43 3.145 9.11 6:35 151 160 6:31 49view on os maps 6:34  6:31  6:42  6:33 Saucony Type A6 (Orange 2)
Road - Bute Park - Fast km attempts - 20190130_130301 30 Jan 19 13:03 09:41 1.340 8.30 7:14 132 153 7:03 30view on os maps 7:03  7:46 Saucony Kinvara 2 (red)
Road - Bute Park - 3 miles - 20190129_131703 29 Jan 19 13:17 20:26 3.058 8.98 6:41 147 157 6:40 38view on os maps 6:40  6:41  6:42  6:27 Saucony Type A6 (Orange 2)
Road - Around home - 8 miles - 20190127_084458 27 Jan 19 08:44 1:06:31 8.302 7.49 8:01 134 152 7:58 167view on os maps 7:59  8:02  7:58  8:01  7:58  8:03  8:02  8:00  8:05 Altra One 25
Road - Park Runs - Cardiff - 20190126 Cardiff park run 26 Jan 19 09:07 19:11 3.106 9.71 6:11 159 168 6:00 38view on os maps 6:00  6:15  6:17  6:13 Saucony Type A6 (Orange 1)
Road - Bute Park - 6 miles - 20190124_131042 24 Jan 19 13:10 46:05 6.276 8.17 7:21 138 150 7:06 84view on os maps 7:31  7:23  7:23  7:33  7:06  7:12  7:04 Saucony Type A6 (Orange 2)
Road - Bute Park - Fast mile attempts - 20190123_130544 23 Jan 19 13:05 12:24 1.684 8.15 7:22 138 154 7:19 33view on os maps 7:19  7:26 Saucony Type A6 (Orange 2) 6:21 - wtf? Tired
Road - Bute Park - 6 miles - 20190122_124149 22 Jan 19 12:41 44:37 6.272 8.43 7:07 143 156 6:57 120view on os maps 7:12  7:08  7:14  7:13  6:57  6:57  7:05 Saucony Type A6 (Orange 2)
Road - Around home - 20190120_075548 20 Jan 19 07:55 2:00:01 14.978 7.49 8:01 138 152 7:57 137view on os maps 8:02  8:02  8:02  7:58  7:57  7:59  8:01  8:02  7:58  8:00  8:01  8:04  8:04  8:00  8:02 Altra One 25
Road - Park Runs - Newport riverfront - 20190119 Newport Riverfront park run 19 Jan 19 09:01 19:13 3.127 9.76 6:09 158 177 6:00 38view on os maps 6:00  6:15  6:12  6:00 Saucony Endorphin
Road - Around home - 10k - 20190117_125726 17 Jan 19 12:57 47:50 6.605 8.28 7:15 144 155 6:59 172view on os maps 7:57  7:08  7:01  7:14  7:19  6:59  6:56 Altra One 25
Road - Bute Park - Fast mile attempts - 20190116_130924 16 Jan 19 13:09 12:40 1.790 8.48 7:05 144 160 7:00 31view on os maps 7:00  7:11 Saucony Type A6 (Orange 2) 6:01 again
Road - Around home - 10k - 20190115_130331 15 Jan 19 13:03 46:29 6.589 8.51 7:03 148 160 6:46 149view on os maps 7:14  7:09  6:57  6:59  7:41  6:46  6:18 Altra One 25
Road - Around home - 20190113_075555 13 Jan 19 07:55 1:49:37 14.348 7.85 7:38 143 167 7:12 53view on os maps 7:56  7:50  7:51  7:42  7:39  7:42  7:39  7:35  7:40  7:36  7:35  7:30  7:26  7:12  7:43 Altra One 25 Home to work, around the bay, to (and end of) Crdiff junior park run (with Mike)
Road - Park Runs - Cardiff - 20190112 Cardiff park run 12 Jan 19 09:00 19:28 3.094 9.54 6:18 159 166 6:04 8view on os maps 6:04  6:19  6:30  6:10 Saucony Kinvara 2 (red)
Trail - Rogue Runs Night Trail - 20190110 Cannop Chase (Beechenhurst ) 10 Jan 19 19:32 36:38 4.931 8.08 7:26 162 170 6:39 182view on os maps 7:02  9:23  6:39  7:08  6:54 X-Talon 212
Road - Bute Park - Fast mile attempts - 20190109_131241 09 Jan 19 13:12 12:21 1.742 8.46 7:05 146 162 7:01 35view on os maps 7:01  7:12 Saucony Type A6 (Orange 2) 6:01 - not great
Road - Bute Park - 5 miles - 20190108_130627 08 Jan 19 13:06 37:31 4.991 7.98 7:31 138 150 7:29 70view on os maps 7:32  7:29  7:29  7:30  7:36 Saucony Type A6 (Orange 2)
Road - Around home - 20190106_073237 06 Jan 19 07:32 1:57:48 14.983 7.63 7:52 142 151 7:37 67view on os maps 8:26  7:59  7:51  7:42  7:54  7:53  7:53  7:54  7:52  7:49  7:37  7:42  7:45  7:48  7:50 Altra One 25 Home to work, around Cardiff Bay, then to the junior park run (+ a bit to make it 15 miles)
Road - Park Runs - Cardiff - 20190105 Cardiff park run 05 Jan 19 09:01 18:46 3.104 9.93 6:03 164 172 5:58 24view on os maps 5:58  6:05  6:09  5:29 Nike Vaporfly 4pc 1st run in Nike vaporflys
Road - Around home - 10k - 20190104_090721 04 Jan 19 09:07 48:54 6.579 8.07 7:26 147 163 7:12 103view on os maps 7:49  7:23  7:12  7:18  7:55  7:16  6:57 Altra One 25
Road - Park Runs - Grangemoor - 20190101 Grangemoor park run 01 Jan 19 10:33 19:25 3.120 9.64 6:13 164 173 6:11 29view on os maps 6:11  6:12  6:18  6:00 Altra One 25
Road - Park Runs - Cardiff - 20190101 Cardiff park run 01 Jan 19 09:00 19:26 3.085 9.53 6:18 158 166 6:08 25view on os maps 6:08  6:25  6:22  6:00 Saucony Endorphin
Trail - 20181230 The Immortal Sinner 30 Dec 18 09:01 2:03:43 14.004 6.79 8:50 162 170 7:10 953view on os maps 9:11  7:37  9:47  8:41  9:13  8:19  7:10  10:45  7:50  9:10  8:59  10:12  8:58  7:49  8:18 X-Talon 212
Road - Park Runs - Bournemouth - 20181229 Bournemouth park run 29 Dec 18 09:01 19:35 3.103 9.51 6:19 164 171 6:07 47view on os maps 6:07  6:22  6:29  6:07 Trailroc 245
Trail - 20181227 Caswell Bay beach 27 Dec 18 13:52 16:26 2.303 8.41 7:08 145 160 6:58 37view on os maps 7:18  6:58  7:06 Saucony Kinvara 2 (red)
Road - Park Runs - Cardiff - 20181225 Cardiff park run 25 Dec 18 09:03 29:43 3.088 6.24 9:37 132 152 9:32 19view on os maps 9:32  9:53  9:40  7:14 Bare Access (green)
Road - Around home - 10k - 20181219_130809 19 Dec 18 13:08 47:07 6.562 8.36 7:11 150 164 6:56 151view on os maps 7:17  7:18  7:03  7:09  7:37  6:56  6:43 Altra One 25
Road - Around home - 3 mile - 20181217_132440 17 Dec 18 13:24 26:12 3.369 7.71 7:47 144 161 7:44 105view on os maps 7:47  7:44  7:47  7:50 Altra One 25
Trail - 20181216 Sportzmad Christmas Cracker 16 Dec 18 09:01 43:48 6.200 8.49 7:04 168 174 6:12 191view on os maps 6:12  6:39  7:12  6:40  8:15  7:29  6:43 X-Talon 212
Road - Bute Park - 10k - 20181212_125707 12 Dec 18 12:57 46:10 6.260 8.14 7:22 147 179 7:21 111view on os maps 7:25  7:22  7:25  7:21  7:21  7:23  7:12 Saucony Type A6 (Orange 2)
Road - Cardiff Bay - 20181209_121237 09 Dec 18 12:12 1:41:58 13.114 7.72 7:47 152 170 7:31 7649view on os maps 7:44  7:53  7:50  7:52  7:46  7:47  7:42  7:49  7:49  7:47  7:45  7:50  7:31  7:52 Altra One 25
Trail - Rogue Runs Night Trail - 20181206 Mallards Pike 06 Dec 18 19:30 40:24 5.066 7.52 7:59 163 173 7:33 227view on os maps 8:10  8:26  7:38  8:00  7:33  9:43 X-Talon 212
Road - Copford - 20181204_181332 04 Dec 18 18:13 44:10 6.315 8.58 7:00 150 161 6:53 123view on os maps 6:54  7:10  7:08  6:57  6:59  6:53  6:50 Altra One 25
Trail - 20181201 Might Contain Nuts Brecon trail half 01 Dec 18 09:11 1:48:14 13.052 7.24 8:18 163 171 6:46 626view on os maps 6:52  6:50  6:46  6:55  12:05  16:35  8:15  7:29  6:54  7:11  7:41  6:52  7:27  8:48 X-Talon 212
Road - Commute - To work - 4 miles - 20181130_075718 30 Nov 18 07:57 29:59 4.014 8.03 7:28 148 162 7:13 34view on os maps 7:56  7:17  7:27  7:13  6:50 Altra One 25
Road - Commute - From work - 4 miles - 20181129_174638 29 Nov 18 17:46 30:04 3.875 7.73 7:46 140 154 7:26 85view on os maps 8:03  7:37  7:26  7:57 Altra One 25
Road - Park Runs - Cardiff - 20181124_090145 24 Nov 18 09:01 18:59 3.099 9.80 6:07 165 174 5:53 29view on os maps 5:53  6:15  6:16  5:47 Saucony Endorphin
Road - Bute Park - 6 miles - 20181122_130301 22 Nov 18 13:03 45:32 6.300 8.30 7:14 146 162 6:23 152view on os maps 8:00  7:40  7:28  7:05  6:45  6:23  7:17 Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20181120_121639 20 Nov 18 12:16 40:00 5.095 7.64 7:51 143 179 7:47 140view on os maps 7:51  7:47  7:49  7:50  7:57  7:57 Saucony Type A6 (Orange 2)
Trail - 20181118 Caer-hilly challenge 18 Nov 18 10:00 43:45 5.577 7.65 7:51 164 173 6:45 370view on os maps 7:32  8:17  10:29  6:45  7:18  5:54 Trailroc 245
Road - Park Runs - Cardiff - 20181117 Cardiff park run 17 Nov 18 09:05 18:56 3.091 9.80 6:07 163 171 5:58 29view on os maps 5:58  6:14  6:12  5:55 Saucony Endorphin
Road - Bute Park - 4 miles - 20181115_130353 15 Nov 18 13:03 30:07 4.195 8.36 7:11 146 180 6:23 52view on os maps 7:57  7:26  6:55  6:23  7:23 Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20181113_130937 13 Nov 18 13:09 45:42 6.387 8.39 7:09 147 162 7:05 94view on os maps 7:17  7:11  7:06  7:05  7:09  7:06  7:12 Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20181110 Cardiff Mo run with Dan 10 Nov 18 10:15 1:01:07 6.141 6.03 9:57 132 173 9:33 111view on os maps 9:41  9:33  9:46  10:11  10:49  10:10  6:42 Altra One 25
Road - Bute Park - 4 miles - 20181108_121044 08 Nov 18 12:10 32:14 4.176 7.77 7:43 141 150 7:39 64view on os maps 7:46  7:39  7:40  7:47  7:49 Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20181106_125943 06 Nov 18 12:59 21:40 2.724 7.54 7:57 136 147 7:48 40view on os maps 8:07  7:48  7:57 Saucony Type A6 (Orange 2)
Road - Races - Duathlon - 20181103 Ballbuster - run 2 03 Nov 18 10:25 57:51 7.626 7.91 7:35 153 168 6:52 219view on os maps 7:44  7:12  7:33  7:10  6:52  7:24  8:40  8:25 Altra One 25
Road - Races - Duathlon - 20181103 Ballbuster - run 1 03 Nov 18 08:05 57:09 7.875 8.27 7:15 151 161 6:32 0view on os maps 7:04  6:41  7:07  6:32  6:40  7:10  8:39  8:18 Altra One 25
Trail - 20181031_154245 31 Oct 18 15:42 19:29 2.308 7.11 8:26 140 149 8:24 43view on os maps 8:39  8:24  7:55 Barefoot Along the beach, 2 days after the lcw mallorca marathon
Road - Races - 20181029 Long Course Weekend Mallorca - run 29 Oct 18 08:03 3:09:00 25.444 8.08 7:26 153 165 7:15 21view on os maps 7:15  7:26  7:22  7:27  7:23  7:19  7:22  7:19  7:18  7:23  7:27  7:18  7:21  7:20  7:23  7:29  7:22  7:21  7:23  7:25  7:30  7:40  7:30  7:54  7:52  7:15 Altra One 25
Road - Bute Park - 4 miles - 20181025_120313 25 Oct 18 13:03 30:10 4.181 8.32 7:13 147 166 6:28 56view on os maps 8:01  7:29  7:00  6:28  6:34 Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20181023_121626 23 Oct 18 13:16 44:28 6.416 8.66 6:56 153 172 6:37 88view on os maps 7:10  7:06  6:58  6:58  6:46  6:37  6:58 Saucony Type A6 (Orange 2)
Road - Park Runs - Cardiff - 20181020 Cardiff park run 20 Oct 18 09:08 18:28 3.087 10.03 5:59 165 177 5:55 25view on os maps 5:55  6:01  6:03  5:27 Saucony Endorphin New 5k pb!
Road - Bute Park - 5 miles - 20181018_120726 18 Oct 18 13:07 40:35 5.153 7.62 7:53 139 151 7:49 71view on os maps 7:52  7:53  7:49  7:56  7:51  8:05 Saucony Type A6 (Orange 2)
Road - Bournemouth - 20181014_090808 14 Oct 18 10:08 14:55 2.003 8.06 7:27 150 157 7:25 45view on os maps 7:25  7:29  0:00 Altra One 25 Run back to Bournemouth pier in my wetsuit after a swim
Road - Park Runs - Cardiff - 20181013 Cardiff park run (alt) 13 Oct 18 09:05 20:06 3.116 9.30 6:27 166 174 6:13 4view on os maps 6:13  6:27  6:39  6:46 Altra One 25 Actual park run was cancelled due to Taff flooding, so ran the alt cource on my own - tried hard but so slow, still tired after hlaf marathon last Sunday?
Road - Copford - 20181011_060359 11 Oct 18 07:03 44:06 6.282 8.55 7:01 157 167 6:40 111view on os maps 6:40  7:05  7:08  7:03  7:20  6:56  6:44 Altra One 25
Road - Commute - To work - 4 miles - 20181009_070226 09 Oct 18 08:02 31:50 4.007 7.55 7:57 144 158 7:49 65view on os maps 8:14  7:51  7:49  7:52  0:00 Saucony Type A6 (Orange 2)
Road - Races - 20181007 Cardiff half marathon 2018 07 Oct 18 09:59 1:24:25 13.150 9.35 6:25 164 174 6:18 161view on os maps 6:21  6:22  6:26  6:30  6:27  6:28  6:24  6:27  6:24  6:32  6:29  6:25  6:18  5:40 Altra One 25
Road - Bute Park - 2 miles - 20181004_122033 04 Oct 18 13:20 17:52 2.730 9.17 6:33 152 166 6:11 33view on os maps 6:13  6:11  7:30 Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20181002_115902 02 Oct 18 12:59 28:50 3.996 8.31 7:13 144 168 6:54 44view on os maps 8:11  7:16  6:54  6:30 Saucony Type A6 (Orange 2)
Road - Around home - 11 miles - 20180930_075917 30 Sep 18 08:59 1:26:35 11.537 8.00 7:30 145 161 7:22 183view on os maps 7:38  7:29  7:22  7:26  7:28  7:26  7:30  7:35  7:32  7:38  7:34  7:22 Altra One 25
Road - Bute Park - 4 miles - 20180927_115647 27 Sep 18 12:56 33:02 4.512 8.20 7:19 141 154 7:18 61view on os maps 7:18  7:24  7:18  7:20  7:14 Saucony Type A6 (Orange 2) Tired - 2 hard trainer road rides in the last two days isn't helping
Road - Races - Triathlon - 20180923 Sandman tri - run 23 Sep 18 11:39 42:18 5.991 8.50 7:04 161 169 6:39 3779view on os maps 6:51  6:39  7:14  7:20  6:51  7:28 Trailroc 245
Road - Park Runs - Nant y Pandy - 20180922 Nant y Pandy park run 22 Sep 18 08:58 20:02 3.069 9.19 6:32 162 172 6:25 96view on os maps 6:25  6:30  6:40  6:30 Trailroc 245
Road - Around home - 10k - 20180921_034907 21 Sep 18 04:49 47:51 6.496 8.15 7:22 150 176 7:12 151view on os maps 7:28  7:23  7:12  7:13  7:52  7:15  7:00 Altra One 25
Road - Cardiff Bay - 20180915_084558 15 Sep 18 09:45 1:21:46 10.990 8.06 7:26 151 164 7:09 134view on os maps 7:54  7:49  7:37  7:36  7:31  7:22  7:21  7:21  7:14  7:09  6:57 Altra One 25 After a 18:53 cariff park run, and a 1.25 mile run back for Mike. Wore solomon sack with 1l of water, and nibbled a nakd bar at the start, plus had sis gels at 4 and 8 miles. All good. Was worried about 8:00+ pace at the start but turned into a pretty good progressive run. 15 miles today
Road - Park Runs - Cardiff - 20180915 Cardiff park run 15 Sep 18 09:04 18:54 3.116 9.89 6:04 165 174 5:58 23view on os maps 5:58  6:07  6:10  5:39 Saucony Endorphin Had no goal, just ran 'fast' - happy with the time
Road - Around home - 10k - 20180912_051548 12 Sep 18 06:15 48:31 6.512 8.05 7:27 144 160 7:13 145view on os maps 7:48  7:32  7:17  7:13  7:48  7:18  7:03 Altra One 25
Trail - Pembrokeshire - 20180909_110331 09 Sep 18 12:03 2:00:02 11.690 5.84 10:16 145 161 7:57 711view on os maps 9:11  9:23  11:25  8:58  11:23  14:37  13:14  9:54  7:57  9:48  8:25  8:23 Saucony Kinvara 2 (red) Amroth to Pendine sands and back
Road - Races - Triathlon - 20180908 Saundersfoot sprint tri - run 08 Sep 18 08:54 19:42 3.095 9.43 6:22 161 166 6:21 9view on os maps 6:21  6:24  6:21  6:16 Saucony Type A6 (Orange 1)
Road - Bute Park - 6 miles - 20180904_121121 04 Sep 18 13:11 43:25 6.405 8.85 6:47 153 165 6:40 95view on os maps 6:52  6:52  6:50  6:45  6:43  6:40  6:40 Saucony Type A6 (Orange 2)
Road - Races - Triathlon - 20180901 NISV sprint tri - run 01 Sep 18 13:34 20:14 3.136 9.30 6:27 167 172 6:23 196view on os maps 6:23  6:31  6:30  6:12 Saucony Type A6 (Orange 1)
Road - Bute Park - 4 miles - 20180830_121054 30 Aug 18 13:10 30:04 4.186 8.35 7:11 142 158 6:45 60view on os maps 7:30  7:23  7:12  6:45  6:39 Saucony Type A6 (Orange 2)
Trail - Pembrokeshire - 20180827_180111 27 Aug 18 19:01 1:17:05 8.187 6.37 9:25 146 162 7:15 533view on os maps 9:09  10:02  8:56  9:32  10:22  8:28  11:56  7:15  7:30 Trailroc 245
Road - Races - Triathlon - 20180826 Burry port tri - run 26 Aug 18 08:44 43:15 6.530 9.06 6:37 158 166 6:26 108view on os maps 6:52  6:41  6:26  6:46  6:43  6:28  6:15 Saucony Type A6 (Orange 1)
Trail - Pembrokeshire - 20180825_123227 25 Aug 18 13:32 07:44 1.201 9.32 6:26 150 164 6:28 21view on os maps 6:28  6:20 Barefoot
Road - Bute Park - 4 miles - 20180823_120433 23 Aug 18 13:04 30:53 4.260 8.28 7:15 142 158 6:37 68view on os maps 7:46  7:27  7:15  6:37  6:54 Saucony Type A6 (Orange 2)
Road - Cardiff Bay - 20180821_055000 21 Aug 18 06:50 1:37:11 13.133 8.11 7:24 146 162 6:57 176view on os maps 7:36  7:33  7:31  7:29  7:32  7:26  7:28  7:24  7:18  7:31  7:20  7:11  6:57  6:58 Altra One 25  Another good long run
Road - Park Runs - Cardiff - 20180818 Cardiff park run 18 Aug 18 09:05 18:53 3.111 9.88 6:04 165 171 5:34 38view on os maps 5:34  6:20  6:22  5:32 Saucony Endorphin Went for a new mile pb today, and got it, by 7 seconds, but had to slow down afterwards. Still did a sub 19:00 though, the fourth on the trot, so looking good
Road - Cardiff Bay - 20180816_062436 16 Aug 18 07:24 1:10:59 10.084 8.52 7:02 154 169 6:51 140view on os maps 7:09  7:10  7:06  7:08  7:00  7:01  7:05  6:56  6:58  6:51  7:15 Saucony Type A6 (Orange 2)
Road - Commute - Action Pak - 20180813_162838 13 Aug 18 17:28 29:15 4.171 8.56 7:01 147 159 6:42 69view on os maps 7:11  7:07  6:42  7:03  6:59 Altra One 25 Left achilees slightly sore at the end of the run
Road - Commute - Action Pak - 20180813_064958 13 Aug 18 07:49 30:04 4.132 8.25 7:17 147 161 7:08 36view on os maps 7:39  7:08  7:11  7:09  7:09 Altra One 25
Road - Races - Triathlon - 20180811 Gower sprint tri - run 11 Aug 18 09:01 19:44 2.816 8.56 7:00 166 172 6:55 68view on os maps 7:03  6:55  7:05 Saucony Type A6 (Orange 1)
Road - Bute Park - 3 miles - 20180809_120839 09 Aug 18 13:08 28:19 3.812 8.08 7:26 141 153 7:14 52view on os maps 7:45  7:27  7:14  7:14 Saucony Type A6 (Orange 2)
Road - Races - Triathlon - 20180805 Snowman full - run 05 Aug 18 10:59 1:10:25 5.418 4.62 13:00 161 182 7:38 699view on os maps 16:27  20:54  11:20  11:06  7:38  7:04 X-Talon 212
Road - Bute Park - 6 miles - 20180802_120612 02 Aug 18 13:06 43:20 6.384 8.84 6:47 157 169 6:41 76view on os maps 6:53  6:48  6:41  6:49  6:44  6:46  6:54 Saucony Type A6 (Orange 2) Set off at comfortable pace - felt slightly sluggish, but pace was sub 3:00 hour so mainated that all that way - good run
Road - Cardiff Bay - 20180730_061913 30 Jul 18 07:19 1:22:58 11.383 8.23 7:17 147 161 7:10 133view on os maps 7:27  7:24  7:18  7:25  7:23  7:15  7:20  7:15  7:10  7:10  7:12  6:58 Altra One 25 Good!
Road - Park Runs - Cardiff - 20180728 Cardiff park run 28 Jul 18 09:03 18:42 3.090 9.91 6:03 168 177 5:48 26view on os maps 5:48  6:07  6:17  5:25 Saucony Endorphin After being just 1 second slower than 5k pb last week, I was hoping to get a new pb today. Set off in the second row, at a good pace, but each mile was 2-3 seconds slower than last week, even though my average hr was 1bpm higher. It was chcucking down today, not sure if that affects anything? Very hard run.
Road - Bute Park - 4 miles - 20180726_120751 26 Jul 18 13:07 30:02 4.032 8.06 7:27 140 151 7:22 52view on os maps 7:36  7:24  7:25  7:22  7:20 Saucony Type A6 (Orange 2)
Road - Cardiff Bay - 20180723_062314 23 Jul 18 07:23 1:07:02 9.471 8.48 7:05 154 168 6:54 108view on os maps 7:29  7:15  7:05  7:05  7:03  7:01  6:54  6:58  6:54  6:59 Saucony Type A6 (Orange 2)
Road - Park Runs - Cardiff - 20180721 Cardiff park run 21 Jul 18 09:07 18:35 3.102 10.02 5:59 166 176 5:45 34view on os maps 5:45  6:04  6:11  5:38 Saucony Endorphin
Road - Races - Triathlon - 20180718 K2 evening tri - run 18 Jul 18 19:42 15:01 2.393 9.56 6:17 167 173 6:21 50view on os maps 6:23  6:21  5:47 Saucony Type A6 (Orange 1)
Road - Cardiff Bay - 20180717_061822 17 Jul 18 07:18 1:04:54 9.256 8.56 7:01 153 164 6:54 116view on os maps 7:04  7:05  7:03  7:02  6:54  6:57  7:09  6:56  6:56  6:58 Saucony Type A6 (Orange 2)
Road - Around home - 2 mile - 20180715_065111 15 Jul 18 07:51 14:40 2.039 8.34 7:12 141 153 6:51 45view on os maps 7:32  6:51  7:16 Altra One 25
Road - Park Runs - Cardiff - 20180714 Cardiff park run 14 Jul 18 09:01 18:52 3.113 9.90 6:04 166 176 5:53 30view on os maps 5:53  6:06  6:13  6:04 Saucony Endorphin
Road - Around home - 10k - 20180712_045136 12 Jul 18 05:51 47:06 6.500 8.28 7:15 149 163 6:57 134view on os maps 7:49  7:20  7:06  6:58  7:40  6:57  6:35 Altra One 25
Road - Commute - From work - 3.6 miles - 20180710_162253 10 Jul 18 17:22 28:53 3.817 7.93 7:34 139 159 7:22 80view on os maps 7:40  7:22  7:37  7:39 Altra One 25
Road - Commute - To work - 4 miles - 20180710_064428 10 Jul 18 07:44 31:09 3.982 7.67 7:49 148 159 7:44 77view on os maps 8:13  7:46  7:44  7:35 Altra One 25
Road - Park Runs - Cardiff - 20180707 Cardiff park run 07 Jul 18 09:03 19:04 3.104 9.77 6:09 158 179 6:01 29view on os maps 6:01  6:06  6:20  5:54 Saucony Endorphin
Road - Around home - 10k - 20180705_045114 05 Jul 18 05:51 46:30 6.511 8.40 7:08 151 166 6:55 136view on os maps 7:21  7:14  7:05  6:55  7:38  6:56  6:34 Saucony Type A6 (Orange 1)
Road - Around home - 10k - 20180703_045328 03 Jul 18 05:53 48:21 6.505 8.07 7:26 147 162 7:06 156view on os maps 7:57  7:28  7:21  7:06  7:46  7:14  6:53 Altra One 25
Road - Races - Triathlon - 20180630 Gower Olympic tri - run 30 Jun 18 09:44 43:37 5.921 8.15 7:22 166 178 6:48 224view on os maps 7:46  6:48  6:56  8:20  7:15  7:05 Saucony Type A6 (Orange 1)
Road - Around home - 3 mile - 20180629_052613 29 Jun 18 06:26 23:41 3.301 8.36 7:10 152 167 6:59 103view on os maps 7:27  7:12  6:59  6:49 Altra One 25
Road - Around home - 10k - 20180626_044357 26 Jun 18 05:43 48:23 6.509 8.07 7:26 108 169 7:11 133view on os maps 8:02  7:28  7:19  7:11  7:46  7:13  6:41 Altra One 25
Road - Asda Coryton - 20180624_105331 24 Jun 18 11:53 23:33 3.329 8.48 7:04 160 172 6:32 114view on os maps 6:58  7:53  6:32  6:35 Saucony Type A6 (Orange 1) After a 55 minute swim and 15 minute bke
Road - Races - Triathlon - 20180617 Lakesman - run 17 Jun 18 12:52 3:50:11 25.547 6.66 9:01 135 154 8:02 247view on os maps 8:17  8:33  8:43  8:41  8:59  9:06  8:41  9:58  8:24  8:50  9:03  8:35  8:42  8:29  9:24  10:14  9:32  9:36  9:44  9:32  10:11  9:35  8:56  8:21  8:02  7:27 Altra One 25  Ran it all, apart from walking most aid stations for water/coke. FElt fine for first 10-15 miles, but really struggled for the next 5 or so. Charlote gave me some painkillers, and along with drinking coke from mile 13 I felt better nd better, smashing the last 3 miles for a sub 4 run!
Road - Bute Park - 3 miles - 20180614_122011 14 Jun 18 13:20 21:42 3.075 8.50 7:03 150 165 6:25 51view on os maps 7:19  6:25  7:24  7:12 Saucony Type A6 (Orange 2)
Road - Park Runs - Keswick - 20180614 Keswick park run 14 Jun 18 13:20 21:42 3.075 8.50 7:03 150 165 6:25 51view on os maps 7:19  6:25  7:24  7:12 Saucony Kinvara 2 (red)
Road - Bute Park - 6 miles - 20180612_122024 12 Jun 18 13:20 49:46 6.848 8.26 7:16 147 162 6:53 112view on os maps 7:51  7:38  7:26  7:17  7:05  6:53  6:37 Saucony Type A6 (Orange 2) Easy progressive run - quick at the end mind
Road - Around home - 10k - 20180608_033533 08 Jun 18 04:35 48:41 6.576 8.10 7:24 148 161 7:15 141view on os maps 7:31  7:20  7:17  7:25  7:55  7:15  6:54 Altra One 25
Road - Bute Park - 3 miles - 20180605_121950 05 Jun 18 13:19 21:15 3.053 8.62 6:58 148 162 6:47 48view on os maps 7:09  6:57  6:47  7:00 Saucony Type A6 (Orange 2)
Trail - Pembrokeshire - 20180602_111733 02 Jun 18 12:17 07:39 1.022 8.01 7:29 139 150 7:29 13view on os maps 7:29  7:28 Barefoot Quick run to warm up after a swim
Road - Pembrokeshire - 20180601_063212 01 Jun 18 07:32 48:37 6.585 8.13 7:23 146 157 7:07 140view on os maps 7:47  7:28  7:16  7:13  7:40  7:07  6:59 Saucony Type A6 (Orange 1) After a 10 mile fast blast on the bike
Trail - Pembrokeshire - 20180530_064958 30 May 18 07:49 1:27:27 9.254 6.35 9:27 146 161 7:38 460view on os maps 7:43  7:42  7:38  9:11  11:00  9:47  9:42  14:24  8:32  7:11 New Balance MT110  3 miles of raod to Whitesands beach, the rest was coast path (tough!) and up the little hill - good run
Trail - Pembrokeshire - 20180528 Dinas Head Fell race 28 May 18 11:04 37:10 4.563 7.37 8:09 173 199 6:44 247view on os maps 7:41  6:44  9:18  9:22  7:16 New Balance MT110 Very hard! Steep ups, techy downs. 13th (2 ladies beat me)
Trail - Pembrokeshire - 20180526 Man Up Events Mud run 26 May 18 11:09 35:38 3.508 5.91 10:09 164 175 8:36 307view on os maps 8:36  9:22  12:10  10:48 New Balance MT110 2nd place! Some obstacles were gravelly underneeth, wrecked knees and elboes. Water splashes were not too cold
Road - Around home - 2 mile - 20180521_170842 21 May 18 18:08 16:03 2.046 7.65 7:51 194 215 7:51 60view on os maps 7:51  7:51  7:21 Altra One 25
Road - Races - Triathlon - 20180520 Slateman tri - run 20 May 18 11:47 59:47 7.191 7.22 8:19 157 170 7:25 384view on os maps 7:59  7:25  11:40  7:59  7:46  7:31  8:12  6:33 Saucony Type A6 (Orange 1)
Road - Park Runs - Penrhyn - 20180519 Penrhyn park run 19 May 18 09:02 20:04 3.087 9.23 6:30 163 173 6:20 86view on os maps 6:20  6:30  6:40  6:33 Saucony Kinvara 2 (red)
Road - Bute Park - 4 miles - 20180517_115457 17 May 18 12:54 31:09 4.207 8.10 7:24 144 156 7:23 59view on os maps 7:25  7:23  7:27  7:24  7:23 Saucony Type A6 (Orange 2)
Road - Cardiff Bay - 20180515_111619 15 May 18 12:18 1:03:58 9.006 8.45 7:06 162 174 6:47 134view on os maps 6:47  6:54  6:57  6:53  6:59  7:15  7:30  7:26  7:13  0:00 Saucony Type A6 (Orange 2)
Road - Races - Triathlon - 20180513 Llanelli sprint tri - run 13 May 18 08:31 19:58 3.073 9.24 6:30 160 168 6:20 406view on os maps 6:40  6:30  6:20  6:17 Saucony Type A6 (2)
Road - Bute Park - 6 miles - 20180509_114638 09 May 18 12:46 46:17 6.777 8.79 6:50 162 172 6:36 122view on os maps 6:36  6:46  6:50  6:59  6:43  6:53  7:05 Saucony Type A6 (Orange 2)
Road - Pembrokeshire - 20180507 Hendre Eynon 07 May 18 08:16 46:52 6.490 8.31 7:13 155 171 7:01 147view on os maps 7:26  7:08  7:12  7:27  7:01  7:17  6:48 Saucony Kinvara 2 (green)
Road - Maldon - 20180504_053459 04 May 18 06:34 23:44 3.173 8.02 7:29 148 160 7:22 20view on os maps 7:26  7:22  7:34  7:49 Saucony Type A6 (2)
Road - Maldon - 20180503_163828 03 May 18 17:38 09:31 1.447 9.12 6:35 158 168 6:22 43view on os maps 6:22  7:04 Saucony Type A6 (2)
Road - Races - 20180429 Newport marathon 29 Apr 18 09:29 3:10:55 26.219 8.24 7:17 0 0 7:14 1view on os maps 7:15  7:15  7:14  7:16  7:15  7:16  7:15  7:15  7:15  7:15  7:15  7:16  7:15  7:15  7:14  7:15  7:15  7:16  7:15  7:15  7:15  7:15  7:15  7:25  7:32  7:32  7:34 Altra One 25 Great run!  Due to illness in the Lakes at end of Feb I hadn't trained enough to go for sub 3, so was thinking 3:15 would be ok, anything better a bonus. I started out at 7:15 miles and held that or slighty better (average  was 7:13 at mile 20) all the way to mile 23, but the last 3 miles I lost 10 seconds on each previous mile. I didn't 'bonk' though. Felt fine at halfway, 1:35:10, and really noticed others slowing down then, but managed to keep my pace. Accorsing to the official timings I started around 220th and overtook several people every timng spot, and finished 138th. Had usual grapes + yog + porridge for brekky at 6am, then had a torq gel an hour before (was 30 mins but then the start was delayed by 30 mins). Had a sis electrolyte gek at about 7-8 miles, then grabbed a high 5 gel and had that at about between 11 and 12. Started sipping on a sis double caffiene at about mile 17-18 and the first one lasted to about mile 21. Popped another double caffiene at 22, and sipped on that the rest of the way (think I threw some away at mile 25). Took several slallows of water at each water stop (every 3 miles?) The day before ate fish and quinoa for lunch and then a decent sized lasagne and chips Shame the garmin 935 lost my run! Managed to download Ste's and alter the timings to be somewhat like mine.
Road - Park Runs - Cardiff - 20180428 Cardiff park run 28 Apr 18 09:04 31:50 3.099 5.84 10:16 126 153 10:07 47view on os maps 10:19  10:46  10:07  6:32 Altra One 25
Road - Around home - 3 mile - 20180421_082504 21 Apr 18 09:25 27:47 3.692 7.97 7:32 159 170 7:24 115view on os maps 7:56  7:24  7:28  7:13 Saucony Type A6 (Orange 1) Run home after park run
Road - Park Runs - Cardiff - 20180421 Cardiff park run 21 Apr 18 09:03 19:29 3.085 9.50 6:19 166 174 6:06 29view on os maps 6:06  6:21  6:28  6:41 Saucony Type A6 (Orange 1)
Road - Around home - 2 mile - 20180420_055958 20 Apr 18 06:59 14:26 2.040 8.48 7:04 149 161 6:56 64view on os maps 7:11  6:56  7:57 Altra One 25
Road - Park Runs - Cardiff - 20180414 Cardiff park run 14 Apr 18 09:05 19:47 3.072 9.32 6:26 159 167 6:17 0view on os maps 6:17  6:23  6:41  6:15 Saucony Type A6 (Orange 1) Alternative course
Road - Around home - 20180411_053820 11 Apr 18 06:38 1:42:44 13.319 7.78 7:43 151 165 7:13 123view on os maps 8:27  7:52  7:49  7:43  7:48  7:46  7:36  7:41  7:39  7:47  7:35  7:30  7:13  7:16 Altra One 25 From home to work, then around Cardiff bay
Road - Commute - From work - 3.6 miles - 20180410_163341 10 Apr 18 17:33 28:19 3.818 8.09 7:25 147 160 7:15 89view on os maps 7:33  7:15  7:22  7:32 Saucony Type A6 (Orange 1)
Road - Races - 20180408 Kymin Dash 08 Apr 18 11:00 48:45 6.937 8.54 7:02 164 173 6:09 287view on os maps 9:22  7:11  6:46  6:26  6:09  6:49  6:25 Trailroc 245 Starts with a 1.5 mile tarmc climb, then mostly downhill or flat, on mud / forest roads, final bit is flat and fast. 20th out of 295. Hard but will do again
Road - Park Runs - Cardiff - 20180407 Cardiff park run 07 Apr 18 09:05 19:42 3.098 9.44 6:22 146 170 6:08 28view on os maps 6:08  6:21  6:33  6:49 Saucony Type A6 (Orange 1)
Road - Commute - From work - 3.6 miles - 20180404_164051 04 Apr 18 17:40 28:15 3.639 7.73 7:46 141 180 7:41 85view on os maps 7:43  7:41  7:47  7:56 Altra One 25 Ran to work (and around the bay) this morning, so had to run home too
Road - Around home - 20180404_055055 04 Apr 18 07:26 1:41:38 13.440 7.93 7:34 153 175 6:57 202view on os maps 7:39  7:45  7:38  7:38  7:34  7:34  7:41  7:21  6:57  7:30  7:39  7:18  6:57  3:19 Altra One 25 From home to work, then around Cardiff bay
Road - Pembrokeshire - 20180331 Hendre Eynon half 31 Mar 18 08:28 1:41:15 13.121 7.78 7:43 155 170 6:54 346view on os maps 7:38  7:31  7:37  7:30  8:03  7:43  7:39  8:25  8:32  7:47  7:49  7:15  6:54  7:17 Altra One 25
Road - Bute Park - 6 miles - 20180328_121624 28 Mar 18 13:16 46:48 6.824 8.75 6:52 158 166 6:44 113view on os maps 6:52  6:49  6:52  7:07  6:44  6:47  6:50 Saucony Type A6 (Orange 2)
Road - Races - Triathlon - 20180325 Newtcracker 2018 25 Mar 18 11:06 19:52 3.061 9.24 6:29 165 171 6:29 886view on os maps 6:29  6:29  6:33  6:01 Saucony Type A6 (3)
Road - Park Runs - Rogiet - 20180324 Rogiet park run 24 Mar 18 09:00 20:55 3.061 8.78 6:50 165 176 6:27 60view on os maps 6:27  6:57  7:05  7:00 Other Muddy (all grass/mud course) so wore Salomon neutrinos. Was 3rd, out of about 70, but not a good run for me, felt relly hard for such a slow time
Road - Bute Park - 6 miles - 20180321_122409 21 Mar 18 12:24 43:40 6.379 8.76 6:51 161 169 6:45 111view on os maps 6:46  6:56  6:56  6:55  6:47  6:45  6:52 Saucony Type A6 (Orange 2)
Road - Around home - 10 miles - 20180318_110421 18 Mar 18 11:04 1:34:13 10.463 6.66 9:00 153 171 7:40 419view on os maps 8:00  7:54  8:21  9:06  15:03  10:19  7:58  7:49  7:40  8:25  7:53 X-Talon 212 Snowy, windy, cold - not wet though. Was supposed to be the newport half today but that was cancelled due to the snow so I decided 1.5 hours hilly was a good alternative  
Road - Park Runs - Cardiff - 20180317 Cardiff park run 17 Mar 18 09:05 30:26 3.126 6.16 9:44 128 152 9:46 75view on os maps 9:46  9:53  9:51  7:15 Altra One 25 With the boys - very consistent miling by Mike
Road - Bute Park - Fast mile attempts - 20180315_132204 15 Mar 18 13:22 09:26 1.438 9.15 6:34 157 166 6:18 21view on os maps 6:18  7:10 Saucony Type A6 (Orange 2)  6:10 - rubbish
Road - Bute Park - 5 miles - 20180313_095432 13 Mar 18 09:54 37:31 5.162 8.26 7:16 156 164 7:12 66view on os maps 7:16  7:18  7:16  7:13  7:12  7:47 Saucony Type A6 (Orange 2)
Road - Races - 20180310 20-20 Fission 10 Mar 18 09:08 1:26:26 12.459 8.65 6:56 168 177 6:30 168view on os maps 6:30  6:43  6:45  6:45  6:52  6:56  6:56  6:59  7:16  7:05  7:09  7:09  7:18 Altra One 25 3rd! But to be honest most runners were doing the 20 miler. Had hoped for 3 hour marathin pace, but went off too quick and slowed significantly, so overall 6:55 is a little slow
Road - Bute Park - 5 miles - 20180307_132128 07 Mar 18 13:21 36:55 5.183 8.42 7:07 159 166 7:01 90view on os maps 7:09  7:12  7:12  7:01  7:01  7:20 Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20180305_131714 05 Mar 18 13:17 19:24 2.719 8.41 7:08 158 164 6:55 44view on os maps 6:55  7:10  7:23 Saucony Type A6 (Orange 2)
Road - Races - Triathlon - 20180218 Chilly duathlon - run 2 18 Feb 18 13:36 12:17 1.942 9.49 6:19 166 171 6:26 31view on os maps 6:26  6:12 Saucony Type A6 (3)
Road - Races - Triathlon - 20180218 Chilly duathlon - run 1 18 Feb 18 12:59 12:06 1.955 9.69 6:11 161 168 6:11 30view on os maps 6:11  6:12 Saucony Type A6 (3)
Trail - Rogue Runs Night Trail - 20180208 Chepstow 08 Feb 18 19:16 42:08 5.219 7.43 8:04 166 178 7:11 277view on os maps 7:11  7:51  8:45  7:30  9:15  7:16 X-Talon 212 Another tough run, really worked hard in the second half, but was still overtaken 2 or 3 times
Trail - 20180204 Mayhill Massacre 04 Feb 18 10:00 1:15:12 9.103 7.26 8:16 159 172 6:17 563view on os maps 8:43  9:53  6:45  6:17  8:15  8:27  10:11  6:47  9:19  5:37 X-Talon 212 Felt strong up opening 2 mile climb, but realy struggled on the 2 final climbs, overtaken by 3 or 4 runners in the last few miles. Very hard run!
Road - Park Runs - Cardiff - 20180203 Cardiff park run 03 Feb 18 09:05 19:21 3.099 9.61 6:15 164 172 6:09 34view on os maps 6:09  6:14  6:22  6:05 Saucony Type A6 (Orange 1)
Road - Bute Park - 4 miles - 20180130_130418 30 Jan 18 13:04 32:06 3.998 7.47 8:02 136 150 8:00 63view on os maps 8:02  8:00  8:02  8:03 Saucony Type A6 (Orange 2) Very easy 8 min/mile run mainly just to get some sunshine
Road - Cardiff Bay - 20180127_102833 27 Jan 18 10:28 2:10:12 17.404 8.02 7:29 153 168 7:12 120view on os maps 7:53  7:29  7:35  7:30  7:26  7:43  7:27  7:32  7:24  7:20  7:32  7:21  7:12  7:29  7:27  7:25  7:33  7:08 Altra One 25  Just set out at a comfortable pace, and looked at my watch after 4 miles - was 31 minute something; after the next 4 miles it was 1:00:55, and after the next 4 1:29 something - so looks like my default pace right now is just about 7:30 min/mile. Good run, no problems, not hard or easy
Road - Bute Park - 6 miles - 20180124_130614 24 Jan 18 13:06 42:41 6.378 8.97 6:42 160 171 6:33 98view on os maps 6:42  6:33  6:42  6:47  6:37  6:42  6:58 Saucony Type A6 (Orange 2) I decided to run this at 3:00 marathon pace, but it actually turned out a bit quicker than that - and also my quickest pace for this loop according to strava. Wasn;t easy, but not too hard either
Road - Cardiff Bay - 20180120_095844 20 Jan 18 09:58 1:23:05 11.002 7.95 7:33 151 162 7:11 24view on os maps 8:16  7:57  7:43  7:28  7:28  7:23  7:23  7:17  7:22  7:11  7:37  0:00 Altra One 25 After a 19:28 park run
Road - Park Runs - Cardiff - 20180120 Cardiff park run 20 Jan 18 09:05 19:28 3.108 9.58 6:16 163 168 6:06 30view on os maps 6:06  6:21  6:24  5:51 Saucony Type A6 (Orange 1)
Road - Bute Park - 6 miles - 20180117_131814 17 Jan 18 13:18 44:54 6.401 8.55 7:01 155 164 6:49 139view on os maps 7:04  7:07  7:09  7:09  6:49  6:50  6:53 Saucony Type A6 (Orange 2)
Road - Cardiff Bay - 20180115_123240 15 Jan 18 12:32 1:05:25 9.197 8.44 7:07 157 169 6:52 184view on os maps 7:25  7:01  6:59  7:06  6:57  6:52  7:20  7:14  7:07  7:08 Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20180109_131234 09 Jan 18 13:12 45:12 6.402 8.50 7:04 153 163 6:50 104view on os maps 6:50  6:56  7:03  7:15  7:06  7:09  7:09 Saucony Type A6 (Orange 2)
Road - Around home - 20180106_095212 06 Jan 18 09:52 1:01:37 7.764 7.56 7:56 149 160 7:11 207view on os maps 8:14  7:38  7:34  10:30  7:29  7:11  7:21  7:24 Saucony Type A6 (Orange 1)
Road - Park Runs - Cardiff - 20180106 Cardiff park run 06 Jan 18 09:07 19:23 3.080 9.53 6:18 163 169 6:02 39view on os maps 6:02  6:20  6:30  6:40 Saucony Type A6 (Orange 1)
Road - Park Runs - Salisbury - 20180101 Salisbury park run 01 Jan 18 10:32 19:56 3.142 9.46 6:21 163 172 6:18 45view on os maps 6:21  6:18  6:24  6:16 Saucony Type A6 (Orange 1) Slow, no excuses, rubbish
Trail - 20171230 The Immortal Sinner 30 Dec 17 10:04 2:16:35 14.517 6.38 9:25 166 198 7:33 948view on os maps 10:03  7:45  7:33  8:59  10:23  9:35  9:23  10:11  9:39  7:43  12:20  9:05  11:49  8:23  7:12 X-Talon 212 The first 15 or so (I was 13th ish) at the front missed an arrow at the bottom of hill 2 and ended up running an extra half a mile - was still 7th overall so happy with that!
Road - Around home - 1 mile - 20171229_152106 29 Dec 17 15:21 07:07 1.029 8.68 6:55 145 160 6:54 32view on os maps 6:54  7:33 Saucony Type A6 (Orange 1)
Road - Bute Park - 6 miles - 20171227_115616 27 Dec 17 12:01 44:53 6.040 8.07 7:26 154 163 7:17 62view on os maps 7:39  7:30  7:27  7:17  7:23  7:20  7:15 Saucony Type A6 (Orange 1)
Road - Park Runs - Cardiff - 20171225 Cardiff park run 25 Dec 17 09:04 30:36 3.128 6.13 9:47 121 151 9:46 38view on os maps 10:05  9:50  9:46  6:59 Saucony Type A6 (Orange 1)
Road - Park Runs - Cardiff - 20171223 Cardiff park run 23 Dec 17 09:05 19:28 3.088 9.52 6:18 159 168 6:09 33view on os maps 6:09  6:23  6:24  5:57 Saucony Type A6 (Orange 1)
Road - Bute Park - 10k - 20171221_130306 21 Dec 17 13:03 41:53 6.221 8.91 6:44 158 169 6:29 100view on os maps 7:00  6:45  6:53  6:43  6:31  6:29  6:57 Saucony Type A6 (Orange 2) Happy with that!
Road - Cardiff Bay - 20171219_130139 19 Dec 17 13:04 1:02:15 8.673 8.36 7:11 158 163 6:58 107view on os maps 6:59  6:58  7:00  7:14  7:11  7:14  7:28  7:19  7:16 Saucony Type A6 (Orange 2)
Trail - 20171217 Sportz mad christmas cracker 17 Dec 17 09:02 45:00 6.178 8.24 7:17 166 175 6:43 204view on os maps 6:43  6:47  7:22  6:49  8:24  7:45  6:29 New Balance MT110
Road - Park Runs - Cardiff - 20171216 Cardiff park run 16 Dec 17 09:08 19:39 3.103 9.48 6:20 163 168 6:03 27view on os maps 6:03  6:21  6:35  6:18 Saucony Type A6 (Orange 1)
Road - Bute Park - 10k - 20171213_133149 13 Dec 17 13:31 44:03 6.229 8.49 7:04 153 163 6:58 112view on os maps 7:01  6:58  7:04  7:15  7:03  7:03  7:14 Saucony Type A6 (Orange 2) Cold and windy. In new A6's
Road - Cardiff Bay - 20171211_124735 11 Dec 17 12:47 1:05:51 9.193 8.38 7:10 153 183 7:05 141view on os maps 7:06  7:08  7:13  7:16  7:11  7:09  7:05  7:12  7:09  7:09 Saucony Type A6 (Orange 2) Very cold. Wearing final new pair of orange a6
Trail - Pen Y Fan - 20171209 Penyfan loop 09 Dec 17 06:54 2:46:37 10.679 3.85 15:36 135 157 8:30 1219view on os maps 17:47  18:59  21:49  14:40  8:30  10:04  22:21  20:00  16:38  9:55  8:44 X-Talon 212 Foot deep snow in lots of places, or even deeper. Windy and cold too.
Trail - Rogue Runs Night Trail - 20171207 Mallards Pike 07 Dec 17 19:18 41:44 5.195 7.47 8:02 162 169 7:30 227view on os maps 7:56  9:12  7:37  8:11  7:30  6:32 X-Talon 212 Harder than I expected, struggled near the end
Road - Bute Park - Fast mile attempts - 20171206_132123 06 Dec 17 13:21 12:42 1.779 8.40 7:08 149 163 6:59 42view on os maps 6:59  7:20 Saucony Type A6 6:04 - terrible!
Road - Bute Park - 6 miles - 20171204_124303 04 Dec 17 12:43 43:51 6.268 8.58 7:00 150 159 6:49 87view on os maps 6:49  7:01  7:03  7:12  7:02  6:56  6:48 Saucony Type A6
Road - Around home - 20171202_092454 02 Dec 17 09:42 28:45 3.800 7.93 7:34 145 161 7:34 116view on os maps 7:52  7:34  7:39  7:05 Saucony Type A6 (Orange 1) Home from Cardiff park run
Road - Park Runs - Cardiff - 20171202 Cardiff park run 02 Dec 17 09:04 18:58 3.090 9.78 6:08 164 173 5:56 28view on os maps 5:56  6:15  6:16  5:44 Saucony Type A6 (Orange 1)
Road - Bute Park - 6 miles - 20171130_130646 30 Nov 17 13:06 44:14 6.270 8.50 7:03 160 188 6:56 97view on os maps 7:11  7:01  7:03  7:10  6:58  6:56  7:07 Saucony Type A6
Road - Cardiff Bay - 20171128_125422 28 Nov 17 12:54 1:03:11 9.287 8.82 6:48 158 166 6:40 89view on os maps 6:43  6:40  6:48  6:45  6:49  6:50  6:54  6:55  6:48  6:57 Saucony Type A6 The barrage was closed for repairs so had to turn around half way. Quick run, happy with pace
Road - Park Runs - Cardiff - 20171125 Cardiff park run 25 Nov 17 09:04 19:28 3.081 9.50 6:19 164 170 6:04 25view on os maps 6:04  6:22  6:31  6:24 Saucony Type A6 (Orange 1)
Road - Cardiff Bay - 20171122_123735 22 Nov 17 12:37 1:05:20 9.248 8.49 7:04 156 165 6:58 156view on os maps 7:09  7:01  7:02  7:03  7:06  6:58  7:01  7:10  6:58  7:33 Saucony Type A6
Road - Races - Duathlon - 20171119 Chilly duathlon - run 2 19 Nov 17 12:49 12:46 1.951 9.17 6:33 163 166 6:32 27view on os maps 6:32  6:33 Saucony Type A6 (3)
Road - Races - Duathlon - 20171119 Chilly duathlon - run 1 19 Nov 17 12:11 12:11 1.959 9.65 6:13 159 169 6:07 27view on os maps 6:07  6:20 Saucony Type A6 (3)
Road - Park Runs - Cardiff - 20171118 Cardiff park run 18 Nov 17 09:03 19:34 3.087 9.47 6:20 163 170 6:06 30view on os maps 6:06  6:24  6:31  6:31 Saucony Type A6 (Orange 1) After rubbish last week the plan this week was 6:15 miles all the way, for a ~ 19:30. First mile was a bit too quick and as usual just went slower and slower from there - terrible
Road - Races - 20171112 Cardiff Mo run 10k 12 Nov 17 12:00 40:15 6.251 9.32 6:24 169 178 6:24 87view on os maps 6:24  6:25  6:26  6:22  6:36  6:35  6:24 Saucony Type A6 (3) Couldn't quite break 40 mins, but the run was slightly long, and Endomondo reckons the best 10k was 39:58 - much better than I thought I'd do today
Road - Park Runs - Cardiff - 20171111 Cardiff park run 11 Nov 17 09:03 19:31 3.085 9.48 6:20 163 171 6:05 26view on os maps 6:05  6:21  6:36  5:44 Saucony Type A6 (3) Aim was ~19:00, running each mile between 6:05 and 6:10 - first mile was fine, second was hard, third was a disaster!
Road - Bute Park - 5 miles - 20171109_132537 09 Nov 17 13:25 39:10 5.323 8.16 7:21 147 157 7:17 59view on os maps 7:22  7:21  7:20  7:23  7:17  7:36 Saucony Type A6  Consistent easyish pace
Road - Bute Park - 3 miles - 20171106_131730 06 Nov 17 13:17 25:54 3.758 8.71 6:53 154 165 6:27 48view on os maps 6:27  7:05  7:02  7:03 Saucony Type A6 Fast mile attempt to start
Trail - Burnham Beeches 10k 2017 04 Nov 17 10:29 43:10 5.998 8.34 7:12 158 173 6:41 168view on os maps 7:02  6:41  7:23  7:35  6:59  7:33 Saucony Type A6 (Orange 1)
Trail - Lanzarote - 20171031_065522 31 Oct 17 06:55 1:30:58 5.353 3.53 17:00 131 163 7:28 562view on os maps 9:03  15:30  41:12  15:11  7:28  7:21 Saucony Type A6
Road - Lanzarote - 20171029_071545 29 Oct 17 07:15 44:46 6.231 8.35 7:11 153 171 6:57 89view on os maps 7:25  7:16  7:11  7:09  6:57  7:11  6:56 Saucony Type A6 (3)
Road - Bute Park - 5 miles - 20171026_122102 26 Oct 17 13:21 34:37 4.997 8.66 6:56 155 169 6:24 55view on os maps 6:24  7:07  7:20  6:59  6:49 Saucony Type A6 Fast mile attempt to start
Road - Bute Park - 10k - 20171024_120046 24 Oct 17 13:00 44:34 6.377 8.59 6:59 154 167 6:41 90view on os maps 7:10  7:09  7:05  7:00  6:51  6:41  6:58 Saucony Type A6
Road - Bute Park - Fast mile attempts - 20171023_122750 23 Oct 17 13:27 09:22 1.457 9.33 6:26 156 171 6:12 22view on os maps 6:12  6:57 Saucony Type A6 5:47 - only 10 seconds slower than current mile pb
Road - Park Runs - Cardiff - 20171021 Cardiff park run 21 Oct 17 09:04 19:24 3.101 9.59 6:15 154 172 6:00 37view on os maps 6:00  6:16  6:32  6:03 Saucony Type A6 (3)
Road - Bute Park - 5 miles - 20171019_120501 19 Oct 17 13:05 36:05 5.148 8.56 7:01 151 165 6:42 65view on os maps 7:04  7:14  7:05  7:02  6:42  6:43 Saucony Type A6
Road - Bute Park - Fast mile attempts - 20171017_121715 17 Oct 17 13:17 09:32 1.437 9.04 6:38 150 166 6:28 21view on os maps 6:28  7:03 Saucony Type A6
Road - Park Runs - Swansea Bay - 20171014_080043 14 Oct 17 09:00 19:31 3.106 9.55 6:17 156 170 6:08 35view on os maps 6:08  6:24  6:21  6:08 Saucony Type A6 (3)
Road - Bute Park - Fast mile attempts - 20171013_120531 13 Oct 17 13:05 09:32 1.435 9.03 6:38 152 169 6:30 20view on os maps 6:30  6:59 Saucony Type A6
Road - Bute Park - 5k - 20171011_121235 11 Oct 17 13:12 21:09 3.069 8.71 6:54 156 169 6:49 44view on os maps 6:56  6:49  6:56  6:56 Saucony Type A6
Road - Races - Triathlon - 20171008 the last tri 08 Oct 17 09:58 22:29 3.393 9.05 6:38 164 173 6:36 43view on os maps 6:37  6:42  6:36  6:34 Saucony Type A6 (3)
Road - Around home - 1 mile - 20171007_083604 07 Oct 17 09:36 07:15 1.002 8.29 7:14 140 156 7:14 26view on os maps 7:14  0:00 Saucony Type A6 (3)
Road - Races - Cardiff half marathon 20171001 01 Oct 17 10:03 1:28:54 13.159 8.88 6:45 169 182 6:37 163view on os maps 6:47  6:46  6:44  6:48  6:43  6:43  6:41  6:46  6:37  6:50  6:54  6:43  6:48  6:38 Saucony Type A6 (3)
Road - Bute Park - 5k - 20170920_122429 20 Sep 17 13:24 21:30 3.099 8.65 6:56 155 166 6:51 41view on os maps 7:00  6:58  6:51  6:43 Saucony Type A6 First 5k since sore hip at St Alban's stampede (18 days ago) - I think the hip is ok, its definately not 'sore', but can I feel something niggling away...? Not sure
Road - Bute Park - 2 miles - 20170917_082658 17 Sep 17 09:26 15:42 2.090 7.99 7:31 147 155 7:29 20view on os maps 7:33  7:29  7:24 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170915_164543 15 Sep 17 17:45 07:45 1.048 8.12 7:23 142 156 7:21 30view on os maps 7:21  8:24 Saucony Type A6 (3)
Trail - St Albans Stampede - 20170902_183214 02 Sep 17 19:32 1:08:59 7.779 6.77 8:52 149 162 7:47 161view on os maps 8:00  7:47  8:02  9:02  8:48  9:27  9:59  10:07 Altra One 25
Trail - St Albans Stampede - 20170902_172048 02 Sep 17 18:20 34:38 3.877 6.72 8:56 140 158 8:18 82view on os maps 10:04  8:47  8:18  8:30 Altra One 25
Trail - St Albans Stampede - 20170902_160853 02 Sep 17 17:08 38:17 3.876 6.07 9:53 136 153 9:26 80view on os maps 10:51  9:26  9:44  9:26 Altra One 25
Trail - St Albans Stampede - 20170902_144112 02 Sep 17 15:41 51:31 3.880 4.52 13:17 113 134 12:53 86view on os maps 12:53  13:06  13:24  13:49 Altra One 25
Trail - St Albans Stampede - 20170902_132132 02 Sep 17 14:21 45:22 3.869 5.12 11:44 131 151 10:30 80view on os maps 11:37  10:30  12:50  11:59 Saucony Kinvara 2 (green)
Trail - St Albans Stampede - 20170902_121504 02 Sep 17 13:15 34:52 3.875 6.67 9:00 152 160 8:20 83view on os maps 8:20  8:59  9:10  9:36 Saucony Kinvara 2 (green)
Trail - St Albans Stampede - 20170902_111219 02 Sep 17 12:12 30:59 3.872 7.50 8:00 158 167 7:52 83view on os maps 8:09  7:52  7:56  8:03 Saucony Kinvara 2 (green)
Trail - St Albans Stampede - 20170902_101511 02 Sep 17 11:15 28:43 3.891 8.13 7:23 160 172 7:09 85view on os maps 7:17  7:09  7:28  7:39 Saucony Kinvara 2 (green)
Trail - St Albans Stampede - 20170902_091907 02 Sep 17 10:19 27:59 3.870 8.30 7:14 157 168 7:09 79view on os maps 7:13  7:09  7:09  7:27 Saucony Kinvara 2 (green)
Trail - St Albans Stampede - 20170902_082600 02 Sep 17 09:26 26:56 3.874 8.63 6:57 155 163 6:50 78view on os maps 6:58  6:50  6:57  7:05 Saucony Kinvara 2 (green)
Road - Bute Park - 4 miles - 20170824_162625 24 Aug 17 17:26 28:22 4.017 8.50 7:04 145 162 6:57 53view on os maps 7:18  7:01  6:57  6:59  6:26 Saucony Type A6
Road - Around home - 1 mile - 20170823_073800 23 Aug 17 08:38 08:36 1.183 8.25 7:16 136 150 7:19 10view on os maps 7:19  7:00 Saucony Type A6
Road - Commute - From work - 4 miles - 20170822_164122 22 Aug 17 17:41 29:52 4.079 8.19 7:19 146 157 7:08 78view on os maps 7:17  7:08  7:09  7:42  7:41 Saucony Type A6
Road - Around home - 1 mile - 20170821_055005 21 Aug 17 06:50 07:42 1.046 8.15 7:22 139 147 7:20 28view on os maps 7:20  8:08 Saucony Type A6 (3)
Road - Devon - 20170820 Paignton sea front 20 Aug 17 16:35 08:51 1.233 8.36 7:11 136 147 7:14 18view on os maps 7:14  6:55 Saucony Type A6 (3)
Road - Devon - 20170819 Hope Cove beach 19 Aug 17 20:52 07:40 1.025 8.02 7:29 134 143 7:28 5view on os maps 7:28  7:45 Trailroc 245
Road - Devon - 20170818 near Blackpool sands 18 Aug 17 18:14 16:24 2.240 8.20 7:19 144 155 7:16 33view on os maps 7:22  7:16  7:21 Saucony Type A6 (3)
Road - Devon - 20170817 Hope Cove loop 17 Aug 17 17:56 33:26 4.466 8.01 7:29 147 170 7:07 191view on os maps 8:00  7:39  7:07  7:23  7:01 Saucony Type A6 (3)
Road - Devon - 20170816 South Sands 16 Aug 17 18:06 08:01 1.058 7.92 7:35 143 150 7:34 22view on os maps 7:34  7:41 Barefoot
Trail - Devon - 20170815_185822 15 Aug 17 19:58 10:33 1.381 7.86 7:38 137 158 8:00 56view on os maps 8:00  6:41 Trailroc 245
Road - Devon - 20170814 Ilton Farm loop 14 Aug 17 19:22 18:38 2.526 8.13 7:23 137 161 7:11 123view on os maps 7:22  7:11  7:46 Trailroc 245 Hilly! and sore left hip after yesterdays triathlon
Road - Races - Triathlon - 20170813 Cotswold Classic - run 13 Aug 17 09:30 1:35:31 12.857 8.08 7:26 158 169 6:56 103view on os maps 8:08  6:56  7:14  7:11  7:14  7:19  7:14  7:07  7:36  7:39  7:34  7:54  7:31 Saucony Type A6 (3)
Road - Other - 20170812 Cotswold lake run 12 Aug 17 09:13 11:28 1.688 8.83 6:48 147 162 6:59 15view on os maps 6:59  6:30 Other
Road - Around home - 1 mile - 20170811_051955 11 Aug 17 06:19 07:39 1.032 8.09 7:25 137 154 7:23 29view on os maps 7:23  8:46 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170810_164417 10 Aug 17 17:44 07:29 1.038 8.33 7:13 138 153 7:10 28view on os maps 7:10  8:12 Saucony Type A6 (Orange 1)
Road - Commute - To work - 4 miles - 20170809_065159 09 Aug 17 07:51 29:28 4.042 8.23 7:17 145 158 6:56 62view on os maps 7:38  7:23  7:14  6:56  6:21 Saucony Type A6
Road - Commute - From work - 4 miles - 20170808_164312 08 Aug 17 17:43 29:08 4.096 8.44 7:07 145 156 6:47 80view on os maps 7:24  6:47  7:03  7:15  6:43 Saucony Type A6
Road - Around home - 1 mile - 20170807_061228 07 Aug 17 07:12 07:29 1.040 8.34 7:12 139 155 7:11 27view on os maps 7:11  7:41 Saucony Type A6 (3)
Road - Around home - 8 miles - 20170806_074942 06 Aug 17 08:49 1:00:43 8.155 8.06 7:27 148 160 7:12 170view on os maps 7:47  7:38  7:12  7:22  7:29  7:27  7:18  7:20  7:30 Altra One 25 After 33 mile bike
Road - Around home - 1 mile - 20170805_090408 05 Aug 17 10:04 07:33 1.061 8.43 7:07 140 158 7:05 29view on os maps 7:05  7:37 Saucony Type A6 (Orange 1)
Road - Commute - To work - 4 miles - 20170804_065844 04 Aug 17 07:58 30:38 4.050 7.93 7:34 150 164 7:18 64view on os maps 8:06  7:29  7:24  7:18  6:40 Saucony Type A6
Road - Commute - From work - 4 miles - 20170803_162221 03 Aug 17 17:22 30:22 4.019 7.94 7:33 144 156 7:26 97view on os maps 7:37  7:26  7:39  7:32  6:50 Saucony Type A6
Road - Maldon - 20170802_072155 02 Aug 17 08:21 07:40 1.091 8.54 7:02 147 155 7:03 10view on os maps 7:03  6:46 Trailroc 245 Daily mile, after driving to Maldon
Road - Commute - From work - 4 miles - 20170801_163456 01 Aug 17 17:34 32:07 4.006 7.48 8:01 183 215 7:45 82view on os maps 8:03  7:45  8:07  8:09  0:00 Saucony Type A6
Road - Commute - To work - 4 miles - 20170801_065414 01 Aug 17 07:54 32:50 4.207 7.69 7:48 147 158 7:39 62view on os maps 8:09  7:46  7:43  7:39  7:28 Saucony Type A6 (3) Still quite sore from Moel Siabod
Road - Around home - 1 mile - 20170731_055449 31 Jul 17 06:54 07:53 1.032 7.86 7:38 141 156 7:36 28view on os maps 7:36  8:36 Saucony Type A6 (Orange 1)
Road - Races - Triathlon - 20170730 Snowman Full - run 30 Jul 17 11:11 1:14:07 5.353 4.33 13:51 151 168 7:19 736view on os maps 18:02  22:53  12:08  11:10  7:19  7:20 X-Talon 212
Road - Other - 20170729 Ogwen lake 29 Jul 17 19:28 07:32 1.105 8.80 6:49 132 147 6:49 18view on os maps 6:49  6:47 Saucony Kinvara 2 (red)
Road - Around home - 1 mile - 20170728_060655 28 Jul 17 07:06 07:34 1.041 8.26 7:16 142 158 7:14 29view on os maps 7:14  8:24 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170727_165737 27 Jul 17 17:57 07:48 1.057 8.13 7:23 136 152 7:19 31view on os maps 7:19  8:37 Saucony Type A6 (Orange 1)
Road - Commute - To work - 4 miles - 20170726_065700 26 Jul 17 07:57 29:48 3.999 8.05 7:27 149 164 7:20 62view on os maps 7:45  7:27  7:20  7:16 Saucony Type A6 1.5 hours after a 22 mile bike, all in the pouring rain
Road - Commute - From work - 4 miles - 20170725_162712 25 Jul 17 17:27 30:10 3.997 7.95 7:33 145 155 7:19 81view on os maps 7:29  7:19  7:39  7:45 Saucony Type A6
Road - Around home - 1 mile - 20170724_165133 24 Jul 17 17:51 07:41 1.038 8.11 7:24 137 152 7:23 25view on os maps 7:23  8:10 Saucony Type A6 (Orange 1)
Road - Around home - 11 miles - 20170723_071427 23 Jul 17 08:14 1:25:21 10.979 7.72 7:46 144 157 7:35 271view on os maps 7:58  8:10  8:00  7:52  7:41  7:44  7:41  7:35  7:35  7:38  7:37 Saucony Type A6 (3) Biblicly wet, quite cold afterwards
Road - Park Runs - Cardiff - 20170722 Cardiff park run 22 Jul 17 09:06 19:02 3.112 9.81 6:07 163 176 6:04 30view on os maps 6:04  6:05  6:12  6:01 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170721_164409 21 Jul 17 17:44 07:30 1.050 8.40 7:09 139 155 7:07 31view on os maps 7:07  7:42 Saucony Type A6 (Orange 1)
Road - Bute Park - 5 miles - 20170720_112231 20 Jul 17 12:22 35:25 5.144 8.72 6:53 150 161 6:46 89view on os maps 7:02  6:52  6:57  6:46  6:48  7:04 Saucony Type A6
Road - Around home - 3 mile - 20170719_052452 19 Jul 17 06:24 24:16 3.363 8.31 7:13 144 159 6:56 94view on os maps 7:29  7:09  6:56  7:26 Saucony Type A6 (Orange 1)
Road - Bute Park - 5 miles - 20170719_052452 19 Jul 17 06:24 24:16 3.363 8.31 7:13 144 159 6:56 94view on os maps 7:29  7:09  6:56  7:26 Saucony Kinvara 2 (red)
Road - Around home - 2 mile - 20170718_164338 18 Jul 17 17:43 13:52 2.021 8.74 6:52 152 161 6:43 57view on os maps 7:00  6:43  7:30 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170717_164609 17 Jul 17 17:46 07:11 1.048 8.76 6:51 146 162 6:49 33view on os maps 6:49  7:37 Saucony Type A6 (Orange 1)
Road - Around home - 8 miles - 20170716_072826 16 Jul 17 08:28 1:03:51 8.115 7.63 7:52 147 160 7:36 176view on os maps 8:10  7:36  7:55  7:58  7:53  7:52  8:00  7:37  7:15 Saucony Type A6 (3) After 1:45 on the bike - still tired from Roth?
Road - Park Runs - Cardiff - 20170715 Cardiff park run 15 Jul 17 09:05 18:59 3.121 9.86 6:05 168 176 5:52 32view on os maps 5:52  6:05  6:19  6:01 Saucony Type A6 (3)
Road - Around home - 2 mile - 20170714_164707 14 Jul 17 17:47 13:53 2.061 8.91 6:44 151 166 6:43 55view on os maps 6:43  6:46  6:40 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170713_164453 13 Jul 17 17:44 07:02 1.041 8.88 6:45 143 160 6:43 27view on os maps 6:43  7:47 Saucony Type A6 (Orange 1)
Road - Around home - 2 mile - 20170712_161730 12 Jul 17 17:17 15:04 2.043 8.13 7:23 139 154 7:15 40view on os maps 7:32  7:15  6:29 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170711_170317 11 Jul 17 18:03 07:36 1.034 8.16 7:21 142 156 7:19 32view on os maps 7:19  8:17 Saucony Type A6 (3)
Road - Other - 20170710 Calais 10 Jul 17 17:44 07:29 1.081 8.66 6:56 143 153 6:57 21view on os maps 6:57  6:39 Saucony Type A6 (Orange 1)
Road - Races - Triathlon - 20170709 Roth - run 09 Jul 17 12:58 4:45:34 25.985 5.46 10:59 124 159 7:45 379view on os maps 7:45  9:36  9:07  9:06  9:05  9:16  10:07  12:55  16:17  13:42  9:42  14:03  14:26  14:32  14:33  12:03  10:14  9:05  12:36  10:28  10:41  10:16  9:06  8:32  9:29  8:56 Saucony Type A6 (3)
Road - Other - 20170708 Roth campsite 08 Jul 17 07:08 28:00 3.584 7.68 7:49 146 159 7:34 40view on os maps 8:05  7:34  7:46  7:52 Saucony Type A6 (Orange 1)
Road - Other - 20170707 Roth campsite 07 Jul 17 19:05 12:46 1.717 8.07 7:26 148 160 7:29 29view on os maps 7:29  7:23 Saucony Type A6 (Orange 1)
Road - Other - 20170706 Road to Roth 06 Jul 17 21:23 07:02 1.040 8.87 6:46 147 160 6:46 20view on os maps 6:46  6:42 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170705_054606 05 Jul 17 06:46 07:39 1.029 8.07 7:26 136 154 7:25 9view on os maps 7:25  8:09 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170704_055014 04 Jul 17 06:50 07:38 1.032 8.11 7:24 132 153 7:22 62view on os maps 7:22  8:24 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170703_165458 03 Jul 17 17:54 07:30 1.030 8.24 7:17 139 155 7:14 31view on os maps 7:14  9:12 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170702_074525 02 Jul 17 08:45 07:40 1.033 8.08 7:25 144 165 7:24 73view on os maps 7:24  7:58 Saucony Type A6 (Orange 1)
Road - Around home - 10 miles - 20170701_072733 01 Jul 17 09:05 19:57 3.116 9.37 6:24 163 173 6:12 89view on os maps 6:12  6:23  6:30  7:42 Saucony Type A6 (Orange 1) 3.8 miles to Cardiff park run @ approx 8 min/mile; 19:28 for Cardiff park run; 3.8 miles home a bit slower!
Road - Around home - 1 mile - 20170630_185340 30 Jun 17 19:53 07:40 1.045 8.18 7:20 123 151 7:21 33view on os maps 7:21  6:48 Saucony Type A6 (Orange 1) Pick Dan up from cubs
Road - Around home - 1 mile - 20170629_052349 29 Jun 17 06:23 07:31 1.040 8.30 7:14 139 153 7:11 28view on os maps 7:11  8:19 Saucony Type A6 (Orange 1)
Road - Bute Park - 5 miles - 20170628_121606 28 Jun 17 13:16 36:00 5.053 8.42 7:07 151 160 6:54 54view on os maps 7:11  6:54  7:00  7:19  7:12  7:10 Saucony Type A6
Road - Bute Park - 4 miles - 20170627_121133 27 Jun 17 13:11 30:23 4.288 8.47 7:05 149 160 6:59 35view on os maps 7:12  7:01  6:59  7:07  7:09 Saucony Type A6
Road - Around home - 1 mile - 20170626_164145 26 Jun 17 17:41 07:19 1.033 8.47 7:05 141 161 7:03 28view on os maps 7:03  8:06 Altra One 25
Road - Races - Triathlon - 20170625 Cardiff Sprint Tri - run 25 Jun 17 09:18 20:15 3.067 9.09 6:36 160 169 6:27 58view on os maps 6:43  6:36  6:27  7:19 Saucony Type A6 (3)
Road - Around home - 2 mile - 20170624_075317 24 Jun 17 08:53 15:02 2.008 8.01 7:29 142 154 7:08 51view on os maps 7:50  7:08  7:03 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170623_165046 23 Jun 17 17:50 09:51 1.348 8.21 7:19 0 0 7:24 29view on os maps 7:24  7:03 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170622_165448 22 Jun 17 17:54 07:33 1.035 8.22 7:18 136 154 7:16 29view on os maps 7:16  8:35 Saucony Type A6 (3)
Road - Races - Triathlon - 20170621 K2 evening tri - run 21 Jun 17 19:43 16:10 2.349 8.72 6:53 165 171 6:50 50view on os maps 6:50  7:02  6:36 Saucony Type A6 (3)
Road - Around home - 2 mile - 20170620_053205 20 Jun 17 06:32 14:20 2.075 8.69 6:55 145 159 6:53 50view on os maps 6:58  6:53  6:20 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170619_165121 19 Jun 17 17:51 07:33 1.025 8.15 7:22 139 154 7:20 27view on os maps 7:20  8:48 Saucony Type A6 (3)
Road - Races - 20170618 Caerphilly 10k 18 Jun 17 10:05 41:01 6.162 9.01 6:39 165 174 6:17 101view on os maps 6:20  6:17  6:33  6:59  6:55  6:55  6:13 Saucony Type A6 (3) Better than I expected, after cycling 33 miles quick yesterday morning then running a 19:33 park run too - very warm, and the hill at mile 4 broke me
Road - Park Runs - Swansea Bay - 20170617_080336 17 Jun 17 09:03 19:33 3.103 9.52 6:18 162 168 6:13 23view on os maps 6:13  6:14  6:27  6:19 Saucony Type A6 (3)
Road - Around home - 3 mile - 20170616_170127 16 Jun 17 18:01 23:55 3.341 8.38 7:10 148 165 6:59 98view on os maps 7:22  6:59  7:04  7:20 Saucony Type A6 (3)
Road - Around home - 2 mile - 20170615_053344 15 Jun 17 06:33 14:09 2.028 8.60 6:59 147 156 6:44 50view on os maps 7:12  6:44  7:08 Saucony Type A6 (3)
Road - Bute Park - 3 miles - 20170614_121855 14 Jun 17 13:18 22:18 3.142 8.45 7:06 151 160 6:50 41view on os maps 7:20  6:50  7:09  6:59 Saucony Type A6
Road - Other - 20170613_051145 13 Jun 17 06:11 09:52 1.483 9.02 6:39 146 158 6:43 17view on os maps 6:43  6:30 Saucony Type A6 (Orange 1) With Ste
Road - Around home - 1 mile - 20170612_054555 12 Jun 17 06:45 07:37 1.035 8.15 7:22 138 155 7:19 28view on os maps 7:19  8:56 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170611_083722 11 Jun 17 09:37 07:31 1.023 8.16 7:21 143 156 7:22 9view on os maps 7:22  6:25 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170610_082720 10 Jun 17 09:27 07:26 1.034 8.35 7:11 142 161 7:08 29view on os maps 7:08  9:04 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170609_165150 09 Jun 17 17:51 07:22 1.048 8.53 7:02 145 161 6:58 34view on os maps 6:58  8:18 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170608_084216 08 Jun 17 09:42 07:30 1.046 8.37 7:10 141 159 7:07 32view on os maps 7:07  8:24 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170607_083431 07 Jun 17 09:34 07:43 1.048 8.15 7:22 140 156 7:20 35view on os maps 7:20  8:22 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170606_150524 06 Jun 17 16:05 07:27 1.044 8.41 7:08 142 155 7:06 30view on os maps 7:06  8:01 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170605_171727 05 Jun 17 18:17 07:46 1.031 7.96 7:32 140 154 7:29 33view on os maps 7:29  9:40 Saucony Type A6 (3)
Road - Races - Triathlon - 20170604 Cotswold 113 - run 04 Jun 17 09:29 1:41:07 12.756 7.57 7:56 151 163 7:26 108view on os maps 7:47  7:43  7:54  7:26  9:20  7:31  7:45  7:41  7:57  8:01  8:02  8:12  7:40 Saucony Type A6 (3)
Road - Other - 20170603 Cotswold lake 03 Jun 17 11:34 07:58 1.219 9.18 6:32 147 162 6:37 11view on os maps 6:37  6:08 Saucony Type A6 (3) Couldn't keep up with Scott
Road - Other - 20170602 Go By Cycle campsite run 02 Jun 17 22:23 07:16 1.028 8.49 7:04 146 153 7:02 11view on os maps 7:02  8:19 Saucony Type A6 (3)
Road - Other - 20170601 Cotswold lake 01 Jun 17 07:55 11:35 1.693 8.77 6:50 143 157 6:57 14view on os maps 6:57  6:41 Saucony Type A6 (3)
Road - Other - 20170531 Sand Bay 31 May 17 15:03 07:37 1.025 8.07 7:26 139 152 7:26 22view on os maps 7:26  7:28 Other Along the beach, in merrel gtx shoes
Road - Other - 20170530 Weston-super-mare 30 May 17 19:31 14:14 2.005 8.45 7:06 151 160 7:01 33view on os maps 7:11  7:01  0:00 Other Aong the beach, a bit slippery near the water. In Merrel gtx shoes
Road - Around home - 1 mile - 20170529_114719 29 May 17 12:47 07:25 1.050 8.49 7:04 138 158 7:01 31view on os maps 7:01  8:04 Saucony Type A6 (Orange 1)
Road - Races - Triathlon - 20170528 Swansea tri - run 28 May 17 18:05 19:28 2.986 9.20 6:31 165 171 6:26 37view on os maps 6:37  6:26  6:31 Saucony Type A6 (3)
Road - Park Runs - Cardiff - 20170527 Cardiff park run 27 May 17 09:05 19:10 3.104 9.72 6:10 165 174 6:02 25view on os maps 6:02  6:12  6:19  5:55 Saucony Type A6 (3) Doing Swansea sprint tri tomorrow night so didn't smash this, happy with the time
Road - Around home - 1 mile - 20170526_164637 26 May 17 17:46 07:04 1.029 8.74 6:52 150 164 6:50 28view on os maps 6:50  8:14 Saucony Type A6 (Orange 1)
Road - Around home - 2 mile - 20170525_053238 25 May 17 06:32 13:48 2.023 8.80 6:49 159 180 6:32 50view on os maps 7:05  6:32  8:04 Saucony Type A6 (Orange 1)
Road - Bute Park - 3 miles - 20170524_121722 24 May 17 13:17 22:48 3.219 8.47 7:05 148 158 6:58 30view on os maps 7:11  6:58  7:09  6:51 Saucony Type A6
Road - Around home - 2 mile - 20170523_054431 23 May 17 06:44 14:04 2.028 8.65 6:56 149 158 6:40 48view on os maps 7:13  6:40  6:36 Altra One 25
Road - Around home - 1 mile - 20170522_170445 22 May 17 18:04 09:38 1.337 8.32 7:12 137 151 7:16 29view on os maps 7:16  7:02 Altra One 25
Road - Around home - 2 mile - 20170521_054856 21 May 17 06:48 14:57 2.038 8.18 7:20 134 146 7:06 49view on os maps 7:34  7:06  7:33 Altra One 25
Road - Around home - 1 mile - 20170520_092816 20 May 17 10:28 07:13 1.046 8.70 6:54 155 184 6:52 28view on os maps 6:52  7:46 Altra One 25
Road - Around home - 1 mile - 20170519_165420 19 May 17 17:54 07:26 1.043 8.42 7:07 161 199 7:03 28view on os maps 7:03  8:50 Altra One 25
Road - Around home - 1 mile - 20170518_182529 18 May 17 19:25 07:09 1.025 8.60 6:59 154 187 6:57 30view on os maps 6:57  8:02 Altra One 25
Road - Cardiff Bay - 20170517_053824 17 May 17 06:38 1:56:00 15.300 7.91 7:37 143 155 7:11 125view on os maps 7:27  7:44  7:41  7:48  7:31  7:35  8:40  7:30  7:19  7:32  7:11  7:18  7:30  7:30  7:30  :730 Saucony Type A6 In the pouring rain. Had to take a poo under the bridge half way round, and then the watch battery dided at 11 miles, the full run was 15.3 miles, about 1:54
Road - Around home - 1 mile - 20170516_062106 16 May 17 07:21 07:04 1.050 8.91 6:44 146 163 6:41 29view on os maps 6:41  7:58 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170515_164701 15 May 17 17:47 07:02 1.040 8.87 6:46 144 162 6:43 29view on os maps 6:43  7:54 Saucony Type A6 (Orange 1)
Road - Races - Triathlon - 20170514 Llanelli Sprint Tri - run 14 May 17 08:43 19:50 3.081 9.32 6:26 162 169 6:22 57view on os maps 6:33  6:25  6:22  5:55 Saucony Type A6 (3)
Road - Other - 20170513 Llanelli 1 mile 13 May 17 16:02 07:50 1.191 9.12 6:35 149 173 6:35 27view on os maps 6:35  6:32 Saucony Type A6 (3)
Road - Around home - 2 mile - 20170512_165125 12 May 17 17:51 13:26 2.053 9.17 6:33 153 170 6:25 51view on os maps 6:42  6:25  6:11 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170511_061422 11 May 17 07:14 07:20 1.030 8.42 7:07 145 160 7:05 31view on os maps 7:05  8:34 Saucony Type A6 (Orange 1)
Road - Bute Park - 5 miles - 20170510_121803 10 May 17 13:18 34:38 5.174 8.96 6:42 153 162 6:33 60view on os maps 6:46  6:33  6:36  6:42  6:50  6:50 Saucony Type A6
Road - Around home - 1 mile - 20170509_165102 09 May 17 17:51 07:06 1.044 8.82 6:48 138 159 6:46 28view on os maps 6:46  7:29 Saucony Type A6 (Orange 1)
Road - Around home - 2 mile - 20170508_165304 08 May 17 17:53 14:19 2.035 8.53 7:02 142 161 6:51 53view on os maps 7:14  6:51  6:38 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170507_140716 07 May 17 15:07 07:14 1.037 8.60 6:58 141 158 6:57 29view on os maps 6:57  7:40 Saucony Type A6 (Orange 1)
Road - Around home - 12 miles - 20170506_054349 06 May 17 06:43 1:31:45 11.978 7.83 7:40 141 154 7:28 242view on os maps 7:46  7:28  7:47  7:46  7:39  7:46  7:38  7:32  7:40  7:42  7:29  7:42 Saucony Type A6 (2) Good long run after 1.5 hours at 200w on the bike outdoors. Planned 8 min/mile but was easily quicker
Road - Around home - 1 mile - 20170505_165800 05 May 17 17:58 07:07 1.049 8.84 6:47 144 160 6:45 32view on os maps 6:45  7:32 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170504_062125 04 May 17 07:21 07:27 1.043 8.40 7:09 141 155 7:06 30view on os maps 7:06  8:15 Saucony Type A6 (2)
Road - Bute Park - 5 miles - 20170503_120554 03 May 17 13:05 34:26 5.056 8.81 6:49 152 160 6:41 74view on os maps 6:52  6:46  6:41  6:47  6:58  6:31 Saucony Type A6
Road - Around home - 1 mile - 20170502_164814 02 May 17 17:48 07:18 1.054 8.67 6:55 140 160 6:53 26view on os maps 6:53  7:35 Saucony Type A6 (2)
Road - Around home - 10 miles - 20170501_062104 01 May 17 07:21 1:21:37 10.451 7.68 7:49 141 155 7:42 158view on os maps 7:46  7:47  7:53  7:51  7:48  7:52  7:42  7:50  7:42  7:58  7:42 Saucony Type A6 (2) Targte pace was 8 min mile, so this was a bit quick - very easy. After 45 mins @ 200 w outdoors on the bike
Road - Races - 20170430 Cardiff 5k Race for Victory 30 Apr 17 18:59 18:50 3.091 9.85 6:05 166 175 5:51 32view on os maps 5:51  6:08  6:20  5:48 Saucony Type A6 (3) 11 seconds slower (chip time was 18:45) than yesterdays pb park run - the first two miles were similar but the last mile I struggled on
Road - Park Runs - Cardiff - 20170429 Cardiff park run 29 Apr 17 09:03 18:35 3.080 9.95 6:02 165 178 5:52 34view on os maps 5:52  6:05  6:12  5:21 Saucony Type A6 (3) New PB! Very hard run though
Road - Around home - 1 mile - 20170428_165516 28 Apr 17 17:55 07:11 1.036 8.65 6:56 139 159 6:55 57view on os maps 6:55  7:25 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170427_164831 27 Apr 17 17:48 07:17 1.040 8.57 7:00 141 157 6:58 27view on os maps 6:58  7:49 Saucony Type A6 (2)
Road - Bute Park - 5 miles - 20170426_120355 26 Apr 17 13:03 35:23 5.115 8.67 6:55 149 156 6:44 64view on os maps 7:12  6:53  6:44  6:46  7:01  6:52 Saucony Type A6
Road - Around home - 2 mile - 20170425_165913 25 Apr 17 17:59 14:17 2.051 8.61 6:58 143 159 6:51 55view on os maps 7:06  6:51  6:35 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170424_164734 24 Apr 17 17:47 09:11 1.342 8.77 6:51 147 157 7:01 33view on os maps 7:01  6:19 Saucony Type A6 (2)
Road - Races - Triathlon - 20170423 The First Tri Lydney - run 23 Apr 17 10:23 22:12 3.362 9.09 6:36 163 169 6:36 39view on os maps 6:37  6:37  6:36  6:33 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170422_133403 22 Apr 17 14:34 09:01 1.358 9.04 6:38 148 161 6:45 30view on os maps 6:45  6:20 Saucony Type A6 (2)
Road - Around home - 3 mile - 20170421_164704 21 Apr 17 17:47 24:08 3.360 8.35 7:11 146 163 6:58 96view on os maps 7:29  7:07  6:58  7:05 Saucony Type A6 (2)
Road - Maldon - 20170420_060938 20 Apr 17 07:09 24:45 3.504 8.49 7:04 149 159 6:59 29view on os maps 7:07  7:08  6:59  6:57 Saucony Type A6 (2)
Road - Maldon - 20170419_164200 19 Apr 17 17:42 14:09 2.124 9.01 6:40 149 160 6:29 37view on os maps 6:29  6:50  6:45 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170418_171915 18 Apr 17 18:19 07:39 1.030 8.08 7:26 136 153 7:23 29view on os maps 7:23  9:14 Saucony Type A6 (2)
Road - Other - 20170417 Ogwen lake 17 Apr 17 16:19 08:02 1.109 8.28 7:15 134 147 7:16 17view on os maps 7:16  7:02 Saucony Kinvara 2 (red)
Road - Other - 20170416 Llanberis 16 Apr 17 15:11 15:00 1.991 7.96 7:32 138 148 7:44 31view on os maps 7:44  7:20 Saucony Kinvara 2 (red)
Road - Other - 20170415 Betws y coed 15 Apr 17 16:02 07:57 1.137 8.58 7:00 0 0 7:00 17view on os maps 7:00  6:54 Other Just a quick one down the road to get a sub 8 minute daily mile in (I did run 1.5 miles by the river but so many people and gates etc it was too slow)
Trail - Snowdon - 20170414 Snowdon 14 Apr 17 22:34 44:26 3.376 4.56 13:10 120 154 8:01 909view on os maps 22:37  10:47  8:01  7:53 New Balance MT110 The third of the Welsh 3 peaks. It was late when I started so I had my head torch on pretty much all the way. I couldn't risk injury so again more of a fast walk than a run, though the last couple of miles are very smooth so I ran those back to the car. No rain this time, but in cloud for the upper half. Route finding was mostly ok, but over the bare rock sections it was very easy to go wrong so I had to back track sometimes. Didn't see a single other person at all. It was windy and cold on the summit (which I had a little trouble finding in the cloud!). I went up the pyg and down the miners track.
Trail - Cadair Idris - 20170414 Cadair Idris 14 Apr 17 16:13 2:07:26 6.110 2.88 20:51 0 0 14:52 1095view on os maps 18:17  23:52  23:27  26:37  19:25  14:52  8:16 New Balance MT110 The second of the Welsh 3 peaks today. First time ever up this route - the path was obvious for most of the way, just a bit vague on the plateau / downhill before the summit. Again wet, with more rain than pen y fan this morning. Summit was in cloud again, and half way up I got cold so stopped to put gloves and hat on (was already in full waterproofs). Stopped at the top for several minutes in the shelter to put my black mammut insulsted layer on as knew it would be cold coming down. Not so much a run as a fast walk, not knowing the route at all, but I did run the flatter bits when I could.
Trail - Pen Y Fan - 20170414 Pen y Fan 14 Apr 17 11:08 42:42 3.843 5.40 11:07 0 0 7:56 473view on os maps 15:08  12:36  7:56  8:20 Trailroc 245 The first of the three Welsh peaks today, wet, and very busy with people. Cloud from half way up to the summit. Felt a real hotspot on my left heel when running down, turns out I have a large (bigger than 50 pence piece) blister on the bottom of my heel. Luckily it wasn't noticable on the rest of my runs this weekend.
Road - Around home - 2 mile - 20170413_063338 13 Apr 17 07:33 14:35 2.070 8.52 7:03 144 159 7:00 54view on os maps 7:06  7:00  6:40 Saucony Type A6 (2)
Road - Bute Park - 5 miles - 20170412_120451 12 Apr 17 13:04 35:33 5.072 8.56 7:01 149 160 6:48 84view on os maps 7:18  7:05  6:58  6:48  6:53  7:08 Saucony Type A6
Road - Around home - 1 mile - 20170411_063518 11 Apr 17 07:35 09:34 1.320 8.28 7:15 147 156 7:19 31view on os maps 7:19  7:01 Saucony Type A6 (2)
Road - Cardiff Bay - 20170410_061605 10 Apr 17 07:16 1:12:44 9.961 8.22 7:18 147 156 7:05 101view on os maps 7:33  7:31  7:20  7:24  7:16  7:17  7:05  7:16  7:06  7:13 Saucony Type A6 The barrage was open so I turned around and ran back
Road - Races - Triathlon - 20170409 Newt cracker tri - run 09 Apr 17 10:33 19:37 3.090 9.45 6:21 164 168 6:10 23view on os maps 6:26  6:30  6:10  5:42 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170408_081129 08 Apr 17 09:11 07:29 1.036 8.31 7:14 140 157 7:13 31view on os maps 7:13  7:34 Saucony Type A6 (2)
Road - Around home - 2 mile - 20170407_170136 07 Apr 17 18:01 14:37 2.049 8.41 7:08 143 156 7:07 52view on os maps 7:11  7:07  6:20 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170406_164450 06 Apr 17 17:44 07:37 1.044 8.22 7:18 137 153 7:15 29view on os maps 7:15  8:18 Saucony Type A6 (2)
Road - Bute Park - 5 miles - 20170405_122914 05 Apr 17 13:29 34:50 5.111 8.80 6:49 153 161 6:36 60view on os maps 6:53  6:45  6:43  6:36  6:59  8:09 Saucony Type A6
Road - Around home - 1 mile - 20170404_165519 04 Apr 17 17:55 07:39 1.061 8.32 7:13 143 157 7:11 29view on os maps 7:11  7:54 Saucony Type A6 (2)
Road - Around home - 2 mile - 20170403_165234 03 Apr 17 17:52 14:20 2.103 8.80 6:49 155 169 6:48 56view on os maps 6:48  6:52  6:28 Saucony Type A6 (2)
Road - Races - 20170402 Cardiff and Vale College 10k 02 Apr 17 11:00 39:14 6.264 9.58 6:16 169 174 6:07 193view on os maps 6:07  6:07  6:10  6:18  6:26  6:29  6:04 Saucony Type A6 (3) Plan was 6:10 miles, so I was slightly ahead on the first 2, bang on on the 3rd, but just couldn't maintain pace, losing 30 seconds in the last 2 miles - Endo reckoned my 10k time was 38:42, which is exactly the same as my current 10k pb...
Road - Around home - 2 mile - 20170401_113820 01 Apr 17 12:38 13:44 2.013 8.80 6:49 147 164 6:49 50view on os maps 6:50  6:49  5:21 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170331_164849 31 Mar 17 17:48 07:17 1.038 8.55 7:01 143 158 6:58 29view on os maps 6:58  8:55 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170330_025037 30 Mar 17 03:50 07:52 1.020 7.78 7:43 138 149 7:42 28view on os maps 7:42  8:46 Saucony Type A6 (2)
Road - Bute Park - 5 miles - 20170329_120831 29 Mar 17 13:08 34:37 5.100 8.84 6:47 153 160 6:40 58view on os maps 6:40  6:41  6:45  6:46  7:02  7:11 Saucony Type A6
Road - Around home - 1 mile - 20170328_062533 28 Mar 17 07:25 07:25 1.035 8.37 7:10 142 154 7:08 27view on os maps 7:08  8:31 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170327_165046 27 Mar 17 17:50 09:10 1.333 8.72 6:53 146 158 6:56 31view on os maps 6:56  6:42 Saucony Type A6 (2)
Trail - Gower - 20170326 Port-Eynon beach 26 Mar 17 11:53 15:45 1.897 7.23 8:18 136 154 9:29 61view on os maps 9:29  6:58 Trailroc 245 1st half mile with Charlotte, then she turned around and I ran as far as I could up the beach - into the wind
Road - Races - Duathlon - 20170325 Mumbles duathlon - run 2 25 Mar 17 09:19 20:08 3.166 9.44 6:22 161 167 6:17 20view on os maps 6:23  6:24  6:17  6:18 Saucony Type A6 (3)
Road - Races - Duathlon - 20170325 Mumbles duathlon - run 1 25 Mar 17 08:00 18:43 3.053 9.79 6:08 162 170 6:01 20view on os maps 6:01  6:11  6:11  6:39 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170324_180111 24 Mar 17 18:01 07:28 1.045 8.40 7:09 144 158 7:07 29view on os maps 7:07  7:43 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170323_071728 23 Mar 17 07:17 07:43 1.030 8.01 7:30 147 156 7:26 31view on os maps 7:26  9:34 Saucony Type A6 (2)
Road - Bute Park - 5 miles - 20170322_130740 22 Mar 17 13:07 33:50 5.050 8.96 6:42 155 162 6:33 60view on os maps 6:48  6:33  6:44  6:36  6:49  6:57 Saucony Type A6
Road - Around home - 1 mile - 20170321_174401 21 Mar 17 17:44 09:26 1.329 8.45 7:06 142 153 7:09 31view on os maps 7:09  6:55 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170320_175105 20 Mar 17 17:51 09:54 1.317 7.98 7:31 137 151 7:33 27view on os maps 7:33  7:25 Saucony Type A6 (2)
Trail - Ebbor Gorge - 20170319 Ebbor Gorge 10k 19 Mar 17 11:10 1:07:15 6.551 5.85 10:16 163 174 7:43 647view on os maps 10:28  9:25  10:49  11:34  7:43  12:03  9:25 X-Talon 212 I won! Very very hard, hilly (steep0, big steps, slippy rocks, slippy stodgy mud, everything! I set off in the 2nd wave, but into the second lap there were only a few runners ahead. I didn't think they were from my wave so I thought I might be near the front. I pushed hard, and finally overtook the last person I could see in front about half a k from the end, and then ran frightened of being caught up. In the end I was 20-odd seconds faster than 2nd place. No trophy, but a £30 running shop voucher - happy days
Road - Park Runs - Newport riverfront - 20170318 Newport riverfront park run 18 Mar 17 09:03 18:58 3.125 9.89 6:04 167 175 5:51 39view on os maps 5:51  6:11  6:13  5:44 Saucony Endorphin 18:58, but the gps reckoned it was 3.15 miles, so a new 5k pb of 18:42...
Road - Around home - 1 mile - 20170317_174130 17 Mar 17 17:41 07:29 1.030 8.26 7:16 140 156 7:14 29view on os maps 7:14  8:39 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170316_173845 16 Mar 17 17:38 06:30 1.045 9.64 6:13 153 167 6:12 29view on os maps 6:12  6:40 Saucony Type A6 (2)
Road - Bute Park - 5 miles - 20170315_132629 15 Mar 17 13:26 33:49 5.069 8.99 6:40 153 161 6:33 59view on os maps 6:47  6:35  6:33  6:39  6:49  6:42 Saucony Type A6
Road - Around home - 1 mile - 20170314_174627 14 Mar 17 17:46 07:04 1.055 8.96 6:42 146 162 6:41 30view on os maps 6:41  7:10 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170313_174947 13 Mar 17 17:49 07:15 1.042 8.62 6:57 140 158 6:56 30view on os maps 6:56  7:45 Saucony Type A6 (2)
Road - Around home - 10k - 20170312_152724 12 Mar 17 15:27 46:36 6.569 8.46 7:06 148 164 6:45 135view on os maps 7:29  7:16  7:03  6:51  7:25  6:45  6:38 Saucony Type A6 (3)
Road - Park Runs - Salisbury - 20170311 Salisbury park run 11 Mar 17 09:03 19:30 3.106 9.56 6:17 164 170 6:06 39view on os maps 6:06  6:17  6:26  6:24 Saucony Type A6 (3) Finished 4th
Road - Around home - 1 mile - 20170310_165611 10 Mar 17 16:56 07:09 1.040 8.72 6:53 143 160 6:51 29view on os maps 6:51  7:36 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170309_063234 09 Mar 17 06:32 07:53 1.047 7.97 7:32 134 147 7:29 29view on os maps 7:29  8:30 Saucony Type A6 (2)
Road - Bute Park - 4 miles - 20170308_131357 08 Mar 17 13:13 28:54 4.267 8.86 6:46 151 160 6:35 44view on os maps 6:59  6:43  6:35  6:44  7:00 Saucony Type A6
Road - Around home - 1 mile - 20170307_072529 07 Mar 17 07:25 07:42 1.027 8.00 7:30 147 159 7:29 28view on os maps 7:29  8:47 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170306_175352 06 Mar 17 17:53 07:22 1.048 8.54 7:02 141 156 7:00 30view on os maps 7:00  7:28 Saucony Type A6 (2)
Road - Races - 20170305 Newport half 2017 05 Mar 17 09:00 1:26:45 13.088 9.05 6:38 160 169 6:28 251view on os maps 6:35  6:38  6:34  6:42  6:43  6:28  6:52  6:38  6:43  6:40  6:36  6:37  6:28  5:45 Saucony Type A6 (3) Great run! Very windy, help a lot going out for the first 6 miles, but was a bugger for the next 3 or so, before helping again for all but the final mile or so, which was very windy into my face. Really happy with the time, wanted to negative split but the wind and a few hills made consistent pacing tricky. I'd aimed for 1:28 with a hop for 1:27, so 1:26 is brilliant! Endo suggests I was just 8 seconds slower than my pb I set in Cardiff in 2014, so this is the second fastest half I've run. And look at the hr, 9 or 10 lower than all previous half runs! Could definately have gone faster, but its going to be tough to break 1:25. I ran 2 miles yesterday, and 2 the day before - is the mile a day helping my hr? No problems with feet or anything else. Had porridge 2 hours before, 1 normal sis cafiene gel half an hour before and a double caffiene between miles 6 and 8 ish. Took a couple of swigs of water at mile 3 but nothing else. Will do this run again - nice route and a good number of people without being mega busy - the sub 1:30 pen was easy to get to and nice and relaxed,  The fact that I did a 2:15 turbo session as a sson as we got back from the run suggests I had plenty of energy left!
Road - Around home - 2 mile - 20170304_095931 04 Mar 17 09:59 14:07 2.064 8.77 6:50 147 160 6:47 56view on os maps 6:58  6:47  5:53 Saucony Type A6 (2)
Road - Around home - 2 mile - 20170303_174805 03 Mar 17 17:48 14:10 2.051 8.68 6:55 150 161 6:55 61view on os maps 6:55  6:55  6:30 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170302_061946 02 Mar 17 06:19 07:36 1.033 8.15 7:22 137 153 7:19 33view on os maps 7:19  8:43 Saucony Type A6 (2)
Road - Bute Park - 5 miles - 20170301_131046 01 Mar 17 13:10 34:18 5.028 8.80 6:49 150 159 6:48 59view on os maps 6:48  6:51  6:48  6:48  6:51  6:52 Saucony Type A6
Road - Around home - 1 mile - 20170228_061725 28 Feb 17 06:17 07:48 1.033 7.94 7:33 137 153 7:32 30view on os maps 7:32  8:22 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170227_175810 27 Feb 17 17:58 07:15 1.035 8.56 7:00 148 160 6:58 29view on os maps 6:58  8:06 Saucony Type A6 (2)
Road - Around home - 2 mile - 20170226_121629 26 Feb 17 12:16 15:24 2.061 8.03 7:28 145 157 7:20 56view on os maps 7:20  7:38  7:01 Saucony Type A6 (2)
Road - Around home - 9 miles - 20170225_161423 25 Feb 17 16:14 1:03:24 9.216 8.72 6:53 155 168 6:33 414view on os maps 7:04  6:44  6:42  6:40  7:22  6:42  6:33  7:11  6:54  7:02 Saucony Type A6 (2) Planned to run 10k but felt goos so added another 5 - but very nearly shat myself in the last mile, awful!
Road - Lake District - 20170224_071008 24 Feb 17 07:10 08:14 1.166 8.50 7:04 134 149 7:08 17view on os maps 7:08  6:37 Saucony Type A6 (3)
Road - Lake District - 20170223_074346 23 Feb 17 07:43 08:11 1.187 8.71 6:53 144 152 6:54 21view on os maps 6:54  6:48 Saucony Type A6 (3)
Road - Lake District - 20170222_201449 22 Feb 17 20:14 07:50 1.169 8.95 6:42 141 156 6:41 18view on os maps 6:41  6:46 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170221_062835 21 Feb 17 06:28 07:20 1.024 8.38 7:10 162 197 7:08 33view on os maps 7:08  8:34 Saucony Kinvara 2 (red)
Road - Around home - 1 mile - 20170220_183155 20 Feb 17 18:31 07:11 1.045 8.73 6:52 138 156 6:50 31view on os maps 6:50  7:51 Saucony Kinvara 2 (red)
Road - Races - Duathlon - 20170219 Chilly duathlon - run 2 19 Feb 17 13:01 12:51 1.928 9.00 6:40 163 167 6:40 32view on os maps 6:40  6:40 Saucony Type A6 (3)
Road - Races - Duathlon - 20170219 Chilly duathlon - run 1 19 Feb 17 12:22 12:01 1.956 9.76 6:09 161 170 6:00 27view on os maps 6:00  6:18 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170218_084515 18 Feb 17 08:45 07:49 1.205 9.25 6:29 149 161 6:29 22view on os maps 6:29  6:27 Saucony Type A6 (2)
Road - Around home - 2 mile - 20170217_073116 17 Feb 17 07:31 14:16 2.054 8.64 6:57 148 164 6:43 50view on os maps 7:12  6:43  6:31 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170216_052505 16 Feb 17 05:25 07:25 1.021 8.26 7:16 140 158 7:15 28view on os maps 7:15  7:46 Saucony Type A6 (2)
Road - Bute Park - 4 miles - 20170215_130439 15 Feb 17 13:04 32:08 4.035 7.53 7:58 137 146 7:54 36view on os maps 7:55  7:54  7:58  8:04  7:42 Saucony Type A6 Having a bit of a rest this week, so wanted to see how low my hr would be for 8 min miles
Road - Around home - 2 mile - 20170214_052003 14 Feb 17 05:20 15:15 2.060 8.10 7:24 151 162 7:21 55view on os maps 7:30  7:21  6:35 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170213_181947 13 Feb 17 18:19 07:10 1.040 8.70 6:54 148 162 6:53 32view on os maps 6:53  7:30 Saucony Type A6 (3)
Road - Around home - 2 mile - 20170212_093225 12 Feb 17 09:32 15:19 2.049 8.03 7:29 147 163 7:20 58view on os maps 7:40  7:20  6:19 Saucony Kinvara 2 (red)
Road - Around home - 1 mile - 20170211_095909 11 Feb 17 09:59 07:01 1.047 8.95 6:42 145 163 6:42 29view on os maps 6:42  6:51 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170210_180726 10 Feb 17 18:07 07:12 1.022 8.51 7:03 144 156 7:02 63view on os maps 7:02  7:55 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170209_174115 09 Feb 17 17:41 07:26 1.045 8.43 7:07 140 155 7:05 53view on os maps 7:05  7:59 Saucony Type A6 (3)
Road - Bute Park - 5 miles - 20170208_131113 08 Feb 17 13:11 33:59 5.056 8.93 6:43 154 162 6:36 50view on os maps 6:40  6:36  6:42  6:48  6:46  8:20 Saucony Type A6 Started out great, but was struggling near the end - think I can still feel Sundays 11 miler in my legs
Road - Around home - 1 mile - 20170207_175113 07 Feb 17 17:51 07:20 1.031 8.43 7:07 144 157 7:06 27view on os maps 7:06  7:27 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170206_175358 06 Feb 17 17:53 07:34 1.054 8.36 7:11 146 162 7:10 58view on os maps 7:10  7:18 Saucony Type A6 (2)
Road - Other - 20170205 Port Eynon 11 miles 05 Feb 17 09:34 1:21:16 10.921 8.06 7:26 150 164 6:47 355view on os maps 8:29  7:20  7:12  8:12  7:12  7:01  8:29  7:11  7:20  6:47  6:38 Saucony Type A6 (3) Good run! Some bloody steep hills in this route. Didn't east or drink anything before setting off, bit silly really, but felt good for the whole run
Road - Park Runs - Swansea Bay - 20170204_090135 04 Feb 17 09:01 19:11 3.121 9.76 6:09 158 165 6:00 47view on os maps 6:00  6:14  6:12  6:12 Saucony Type A6 (3) Good run, quicker than I expected - surprised I could maintain the pace through the 3rd mile
Road - Around home - 1 mile - 20170203_174935 03 Feb 17 17:49 07:29 1.040 8.34 7:12 142 157 7:09 33view on os maps 7:09  8:21 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170202_180111 02 Feb 17 18:01 09:26 1.327 8.44 7:06 0 0 7:06 32view on os maps 7:06  7:06 Saucony Type A6 (3) Left my heart rate strap at work so no data here
Road - Maldon - 20170201_065621 01 Feb 17 06:56 23:00 3.180 8.30 7:14 148 163 6:58 60view on os maps 7:28  6:58  7:06  8:10 Saucony Type A6 (3)
Road - Maldon - 20170131_181921 31 Jan 17 18:19 17:11 2.328 8.13 7:23 142 152 7:13 90view on os maps 7:13  7:34  7:20 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170130_174849 30 Jan 17 17:48 07:17 1.036 8.54 7:02 149 165 7:01 40view on os maps 7:01  7:21 Saucony Type A6 (2)
Road - Around home - 8 miles - 20170129_072557 29 Jan 17 07:25 1:00:57 8.339 8.21 7:19 150 164 7:09 167view on os maps 7:19  7:19  7:11  7:23  7:32  7:09  7:22  7:15  7:13 Saucony Type A6 (3) After an hour on the turbo - was aiming to run @ 7:30 min/mile but ended up a bit quicker
Road - Around home - 2 mile - 20170128_084733 28 Jan 17 08:47 14:04 2.053 8.76 6:51 148 165 6:40 49view on os maps 7:03  6:40  5:58 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170127_050310 27 Jan 17 05:03 14:29 2.026 8.39 7:09 145 159 7:00 52view on os maps 7:18  7:00  6:31 Saucony Kinvara 2 (red)
Road - Around home - 2 mile - 20170127_050310 27 Jan 17 05:03 14:29 2.026 8.39 7:09 145 159 7:00 52view on os maps 7:18  7:00  6:31 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170126_175105 26 Jan 17 17:51 07:10 1.048 8.78 6:50 148 161 6:47 30view on os maps 6:47  8:09 Saucony Type A6 (3)
Road - Bute Park - 5 miles - 20170125_131208 25 Jan 17 13:12 34:24 5.038 8.79 6:50 156 163 6:45 55view on os maps 6:52  6:45  6:45  6:52  6:54  6:48 Saucony Type A6 Harder than last week
Road - Around home - 1 mile - 20170124_174647 24 Jan 17 17:46 07:19 1.037 8.50 7:03 145 159 7:01 28view on os maps 7:01  7:56 Saucony Type A6 (3)
Road - Around home - 2 mile - 20170123_062548 23 Jan 17 06:25 15:04 2.045 8.14 7:22 144 162 7:13 51view on os maps 7:33  7:13  6:39 Saucony Type A6 (3)
Trail - Cross Country - 20170122 Cardiff Cross Challenge 22 Jan 17 12:55 44:40 6.406 8.60 6:58 167 171 6:12 60view on os maps 6:12  6:40  7:21  7:25  6:57  7:16  6:58 X-Talon 212 Hard! POssibly my worst finishing position ever, but the best of britain were there today
Road - Around home - 1 mile - 20170121_102837 21 Jan 17 10:28 09:45 1.407 8.66 6:56 148 160 7:01 30view on os maps 7:01  6:43 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170120_192142 20 Jan 17 19:21 09:56 1.347 8.13 7:23 138 151 7:27 27view on os maps 7:27  7:07 Saucony Type A6 (3)
Road - Around home - 2 mile - 20170119_053407 (1) 19 Jan 17 05:34 14:33 2.038 8.40 7:08 144 159 7:03 55view on os maps 7:17  7:03  5:49 Saucony Type A6 (3)
Road - Bute Park - 5 miles - 20170118 Bute park 5 miles 18 Jan 17 13:08 33:58 5.079 8.97 6:41 154 163 6:33 52view on os maps 6:54  6:39  6:33  6:42  6:36  7:02 Saucony Type A6 Faster than I would have expected - good
Road - Around home - 1 mile - 20170117_180043 17 Jan 17 18:00 09:02 1.338 8.89 6:45 149 160 6:50 31view on os maps 6:50  6:28 Saucony Kinvara 2 (red)
Road - Around home - 1 mile - 20170116 around home 1 mile 16 Jan 17 17:49 09:35 1.338 8.38 7:10 146 159 7:13 30view on os maps 7:13  6:59 Saucony Type A6 (3)
Road - Around home - 20170115 home to junior park run 15 Jan 17 09:40 30:53 4.354 8.46 7:06 154 165 6:54 89view on os maps 7:27  7:04  6:54  7:02  6:53 Saucony Type A6 (2)
Road - Park Runs - Cardiff - 20170114 Cardiff park run 14 Jan 17 09:04 19:21 3.092 9.59 6:16 162 168 6:02 22view on os maps 6:02  6:21  6:27  5:40 Saucony Type A6 (2) Better time than I expected after Salisbury park runs @ 20 mins two weeks ago - good. (A touch icey too)
Road - Bute Park - Fast mile attempts - 20170113 Bute park fast mile 13 Jan 17 13:25 09:20 1.409 9.06 6:37 152 160 6:28 16view on os maps 6:28  7:00 Saucony Type A6 Wow, so slow!
Road - Around home - 1 mile - 20170112_060753 12 Jan 17 06:07 07:42 1.035 8.07 7:26 139 156 7:25 29view on os maps 7:25  7:49 Saucony Type A6 (2)
Road - Bute Park - 4 miles - 20170111 Bute park 4 miles 11 Jan 17 13:00 28:11 4.101 8.73 6:52 155 163 6:37 65view on os maps 6:56  6:51  6:37  7:11  6:00 Saucony Type A6
Road - Around home - 1 mile - 20170110 around home 1 mile 10 Jan 17 06:10 08:05 1.030 7.64 7:51 139 156 7:50 30view on os maps 7:50  8:20 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170110_061015 10 Jan 17 06:10 08:05 1.030 7.64 7:51 139 156 7:50 30view on os maps 7:50  8:20 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170109 around home 1 mile 09 Jan 17 17:46 07:58 1.049 7.90 7:36 141 156 7:32 28view on os maps 7:32  8:59 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170108 around home 1 mile 08 Jan 17 17:17 07:38 1.035 8.14 7:22 138 155 7:21 27view on os maps 7:21  8:07 Saucony Type A6 (2)
Trail - High Moon - 20170107 Fan Dance - High Moon 07 Jan 17 18:12 2:12:29 11.048 5.00 12:00 153 165 7:53 959view on os maps 14:28  16:15  13:24  10:36  7:53  8:08  13:22  16:40  12:46  10:28  7:56  10:01 X-Talon 212 Much easier conditions than last year, 8 degrees at the phone box, maybe 3 or 4 on the summits. Only the tinyest bits of snow and ice, nothing to slow me down. No wind either, but very foggy in places so tricky to see terrain for fast moving. Set off literally dead last, caught up with the race leader on the first hill, ran with him for a mile maybe, to just beneath the first saddle then I was all on my own for the rest. I kept looking behind expecting to see lights but in the end 2nd place finished 29 minutes behind! Slightly different route this year too, we didn't go up corn ddu (due to the mist/fog?), so less elevation gained but slightly longer route. The very steep climb up from the resevoir was as boggy as last year, but they've built a rock path from the top downwards, which I found maybe half way up and that turned a sludgy climb into a staircase which will have helped too.
Road - Around home - 1 mile - 20170106 1 mile 06 Jan 17 17:50 07:37 1.033 8.14 7:22 140 157 7:21 29view on os maps 7:21  7:52 Saucony Type A6 (2)
Road - Bute Park - 4 miles - 20170105 Bute park 4 miles 05 Jan 17 13:11 27:08 4.014 8.88 6:46 152 164 6:33 30view on os maps 6:48  6:33  6:43  6:57  7:32 Saucony Type A6 Very cold! good speed
Road - Around home - 1 mile - 20170104 1 mile 04 Jan 17 17:52 08:01 1.181 8.84 6:47 150 160 6:48 26view on os maps 6:48  6:42 Saucony Type A6 (3) In 3rd pair of type A6
Road - Around home - 1 mile - 20170103 1 mile 03 Jan 17 18:55 07:24 1.010 8.19 7:20 146 159 7:19 39view on os maps 7:19  9:18 Saucony Type A6 (2)
Road - Around home - 2k - 20170102 around home 2k 02 Jan 17 13:06 09:26 1.348 8.58 7:00 149 159 7:06 31view on os maps 7:06  6:42 Saucony Type A6 (3) In 3rd pair of type A6
Road - Other - 20170101 from salisbury park run 01 Jan 17 10:54 15:42 2.088 7.98 7:31 155 167 7:16 36view on os maps 7:47  7:16  7:26 Saucony Type A6 (2) Ran even slower this morning
Road - Park Runs - Salisbury - 20170101 Salisbury park run 01 Jan 17 10:32 20:01 3.131 9.39 6:24 167 174 6:18 44view on os maps 6:18  6:27  6:27  6:19 Saucony Type A6 (2) Even slower than yesterday! wtf?
Road - Other - 20170101 to salisbury park run 01 Jan 17 10:07 18:05 2.084 6.92 8:41 135 151 8:26 18view on os maps 8:55  8:26  8:35 Saucony Type A6 (2)
Road - Other - 20161231 from salisbury park run 31 Dec 16 09:25 16:21 2.128 7.81 7:41 152 163 7:21 33view on os maps 8:01  7:21  7:46 Saucony Type A6 (2) Tried to run slowly
Road - Park Runs - Salisbury - 20161231 Salisbury park run 31 Dec 16 09:02 19:53 3.086 9.31 6:27 167 173 6:23 45view on os maps 6:24  6:23  6:34  6:12 Saucony Type A6 (2) Slow! Was it because I ran 2 miles here?
Road - Other - 20161231 to salisbury park run 31 Dec 16 08:35 17:08 2.165 7.58 7:55 142 152 7:38 16view on os maps 8:03  7:38  8:44 Saucony Type A6 (2)
Trail - Seven Sins - 20161227 Seven Sins run 2016 27 Dec 16 10:04 1:01:23 6.997 6.84 8:46 166 177 7:24 481view on os maps 9:23  7:24  8:57  8:43  10:01  9:09  7:45 X-Talon 212 Very tough! Glad to be over 1 minute quicker than 2 years ago
Road - Park Runs - Cardiff - 20161225 Cardiff park run 25 Dec 16 09:02 32:49 3.118 5.70 10:32 120 133 10:14 50view on os maps 10:14  10:54  10:33  9:42 Saucony Kinvara 2 (red)
Road - Around home - 3 mile - 20161224 around home 3 miles 24 Dec 16 14:09 27:30 3.690 8.05 7:27 145 158 7:18 92view on os maps 7:29  7:18  7:29  7:35 Saucony Type A6 (2) Run home from swimming with the boys
Road - Around home - 10k - 20161220 around home 10k 20 Dec 16 06:50 45:24 6.429 8.50 7:04 157 170 6:49 126view on os maps 7:16  6:55  6:49  6:53  7:34  7:03  6:45 Saucony Type A6 (2)
Road - Park Runs - Cardiff - 20161217 Cardiff park run 17 Dec 16 09:03 19:32 3.108 9.55 6:17 163 168 6:01 17view on os maps 6:01  6:24  6:31  5:35 Saucony Type A6 (2)
Road - Around home - 10k - 20161214 around home 10k 14 Dec 16 06:45 44:44 6.429 8.62 7:13 150 160 6:59 128view on os maps 7:16  6:55  6:49  6:53  7:34  7:03  6:45 Saucony Type A6 (2)
Road - Around home - 10k - 20161210 around home 10k 10 Dec 16 07:16 46:05 6.420 8.36 7:11 150 162 6:56 125view on os maps 7:35  7:08  6:57  6:56  7:39  7:01  6:42 Saucony Type A6 (2) Thats it! 10 10ks in 10 days. No real problems, just boredom and knowing that I had to do another 10k tomorrow every day. Surprisingly close times for the final 3 runs, I never once looked at my watch during any of the runs, just ran comfortably. Quite a hilly route so perhaps on a flat route I'd average ~7:00 min per mile for 150 hr?
Road - Around home - 10k - 20161209 around home 10k 09 Dec 16 06:55 46:03 6.402 8.34 7:12 150 165 6:54 127view on os maps 7:34  7:09  7:02  6:54  7:33  7:07  6:52 Saucony Type A6 (2) NO probs running, sore left foot at front of ankle all day afterwards
Road - Around home - 10k - 20161208 around home 10k 08 Dec 16 05:48 45:53 6.368 8.33 7:12 152 167 6:56 127view on os maps 7:27  7:10  7:04  6:56  7:34  7:08  6:56 Saucony Type A6 (2) First run so far just wearing shorts and t-shirt. No problems
Road - Around home - 10k - 20161207 around home 10k 07 Dec 16 05:49 46:29 6.400 8.26 7:16 152 166 6:59 122view on os maps 7:31  7:20  6:59  6:59  7:38  7:14  7:00 Saucony Type A6 (2) No problems
Road - Around home - 10k - 20161206 around home 10k 06 Dec 16 05:47 46:31 6.413 8.27 7:15 152 166 6:57 123view on os maps 7:32  7:08  7:06  6:57  7:40  7:15  7:00 Saucony Type A6 (2) Is my hip beginning to hurt...?
Road - Around home - 10k - 20161205 around home 10k 05 Dec 16 05:49 47:30 6.418 8.11 7:24 148 164 7:11 136view on os maps 7:39  7:21  7:11  7:11  7:50  7:23  6:59 Saucony Type A6 (2) Chilly again. Slightly sore hip after the run (didn't feel it during the run)
Road - Around home - 10k - 20161204 around home 10k 04 Dec 16 09:58 45:13 6.387 8.48 7:05 156 170 6:46 146view on os maps 7:16  6:51  6:46  6:52  7:32  7:13  6:59 Saucony Type A6 (2) Felt like I was running slower today, but my breathing was high, so I was working harder, I didn't look at my watch at all (for any of these 10 10ks) so was surprised to see I'd gone a minute quicker than yesterday, again
Road - Around home - 10k - 20161203 around home 10k 03 Dec 16 05:44 46:39 6.418 8.26 7:16 151 167 7:06 126view on os maps 7:24  7:08  7:09  7:06  7:39  7:13  7:09 Saucony Type A6 (2) Day 3 - surprised I was a minute quicker today, much warmer than 2 days ago (5 rather than -5). pb on the big hill!
Road - Around home - 10k - 20161202 around home 10k 02 Dec 16 05:58 47:47 6.403 8.04 7:28 151 166 7:13 128view on os maps 7:52  7:32  7:14  7:14  7:47  7:13  7:15 Saucony Type A6 (2) Day 2 - all good
Road - Around home - 10k - 20161201 around home 10k 01 Dec 16 05:53 48:19 6.411 7.96 7:32 147 163 7:16 130view on os maps 7:49  7:29  7:16  7:18  7:57  7:29  7:16 Saucony Type A6 (2) Run 1 of '10 in 10' - very cold! -5 all the way round.
Road - Bute Park - 4 miles - 20161129 Bute park 4 miles 29 Nov 16 13:12 27:44 3.974 8.60 6:59 157 163 6:41 39view on os maps 6:41  6:56  7:09  7:09 Saucony Type A6
Trail - 20161127 trail run - southern down 27 Nov 16 14:23 41:02 3.800 5.56 10:48 145 163 10:16 238view on os maps 10:16  11:40  13:00  7:38 New Balance MT110 Over 4 years since I last ran here - did a similar route, down the ladders etc - very nice
Road - Around home - 3 mile - 20161124 around home 3 miles 24 Nov 16 06:17 24:36 3.182 7.76 7:44 0 0 7:23 95view on os maps 8:17  7:23  7:34  7:20 Saucony Type A6 (2) (forgot my hr strap)
Road - Around home - 2k - 20161120 around home 2k 20 Nov 16 17:40 11:29 1.339 7.00 8:35 0 0 8:37 31view on os maps 8:37  8:26 Saucony Type A6 (2) Recovery run after today's 10k and sprint duathlon
Road - Races - Duathlon - 20161120 Chilly duathlon - run 2 20 Nov 16 12:57 13:33 1.928 8.54 7:02 163 167 7:02 26view on os maps 7:02  7:02 Saucony Type A6 (2)
Road - Races - Duathlon - 20161120 Chilly duathlon - run 1 20 Nov 16 12:16 13:34 1.978 8.75 6:51 162 170 6:26 25view on os maps 6:26  7:18 Saucony Type A6 (2)
Road - Races - 20161120 Chilly 10k 20 Nov 16 10:14 40:07 6.278 9.39 6:23 167 174 6:06 69view on os maps 6:06  6:22  6:15  6:32  6:26  6:41  6:21 Saucony Type A6 (2) Tough run, but one of my fastest 10k's - and am doing a duathlon 2 hours later
Road - Around home - 2k - 20161119 around home 2k 19 Nov 16 16:37 08:15 1.220 8.88 6:46 149 159 6:47 25view on os maps 6:47  6:40 Saucony Type A6 (2)
Road - Around home - 10k - 20161116 around home 10k 16 Nov 16 06:18 48:55 6.423 7.88 7:37 146 160 7:25 138view on os maps 7:35  7:25  7:25  7:30  8:12  7:37  7:32 Saucony Type A6 (2) Another slow one on purpose. 146 hr compared to 150 last week
Road - Races - 20161113 Cardiff Mo run 10k 13 Nov 16 11:23 40:18 6.165 9.18 6:32 167 173 6:12 1322view on os maps 6:12  6:30  6:25  6:44  6:46  6:39  6:14 Saucony Type A6 (2) Had hoped to break 40 mins, but struggled in the second half. Not surprising considering how little running I've done recently due to dodgy hip/ares/leg
Road - Around home - 2k - 20161112 around home 2k 12 Nov 16 12:55 07:41 1.211 9.46 6:21 153 166 6:20 24view on os maps 6:20  6:24 Saucony Type A6 (2)
Road - Around home - 10k - 20161109 around home 10k 09 Nov 16 06:04 49:22 6.438 7.82 7:40 149 164 7:22 142view on os maps 7:44  7:22  7:26  7:40  8:17  7:33  7:35 Saucony Type A6 (2) Was mimicking ste's recent 10k @7:40 pace for 140 hr, but my 150 hr is significantly higher!
Road - Park Runs - Cardiff - 20161105 Cardiff park run 05 Nov 16 09:02 19:28 3.089 9.52 6:18 168 174 6:07 22view on os maps 6:07  6:25  6:24  6:07 Saucony Type A6 (2) After lack of running recently with bad hip I'm happy with this time
Road - Around home - 2 mile - 20161103_061158 03 Nov 16 06:11 14:48 2.001 8.11 7:24 146 161 7:18 48view on os maps 7:29  7:18  0:00 Saucony Type A6 (2)
Road - Around home - 2 mile - 20161029_073641 29 Oct 16 08:36 14:06 2.014 8.57 7:00 149 167 6:55 47view on os maps 7:03  6:55  8:38 Saucony Type A6 (2)
Road - Around home - 2k - 20161023 around home 2k 23 Oct 16 08:10 09:34 1.340 8.41 7:08 148 158 7:09 32view on os maps 7:09  7:05 Saucony Type A6 (2) After 40 mile bike - not sure if hip is sore or not...
Road - Around home - 2k - 20161020 around home 2k 20 Oct 16 06:26 08:51 1.189 8.06 7:26 140 151 7:28 24view on os maps 7:28  7:16 Saucony Type A6 (2) Short run to test bad hip - still bad :(
Road - Around home - 20161015 around home 5k 15 Oct 16 07:03 22:51 3.091 8.12 7:23 143 156 7:11 65view on os maps 7:45  7:13  7:11  7:36 Saucony Type A6 (2) Was going to run my usual 10k, but afer a couple of miles my hip was hurting so rather than make it worse I stopped and walked home
Road - Cardiff Bay - 20161009 Cardiff Bay 10 miles 09 Oct 16 11:06 1:21:36 10.350 7.61 8:00 141 153 7:46 144view on os maps 7:58  7:46  8:18  7:56 Saucony Kinvara 2 (red) With the boys and Charlotte on their bikes. Stopped in Tescos for toilets, and for sveral roads etc, so time much too slow
Road - Park Runs - Cardiff - 20161008 Cardiff park run 08 Oct 16 09:04 19:19 3.064 9.52 6:18 166 173 6:04 15view on os maps 6:04  6:18  6:34  6:00 Saucony Type A6 (2) Little bit dissapointed with this, really struggled on the final mile, sore legs
Road - Maldon - 20161006 Maldon 10k 06 Oct 16 06:42 44:34 6.229 8.39 7:09 154 163 7:04 61view on os maps 7:28  7:05  7:11  7:06  7:04  7:04  6:58 Saucony Type A6 (2) Good run
Road - Races - 20161002 Cardiff half marathon 16 02 Oct 16 10:01 1:27:46 13.140 8.98 6:41 169 178 6:35 141view on os maps 6:42  6:42  6:46  6:45  6:44  6:40  6:42  6:39  6:35  6:46  6:36  6:39  6:38  5:56 Saucony Type A6 (2) Very good run. Set off easy, targetted 45 mins for first half then planned to try to negative splty - and I did! Probably second best run (after manchester marathon) pacing and enjoyment wise, as I didn't go flat out until mybe the last mile. After Hever castle middle distance tri last Sunday very happy with today
Road - Around home - 2 mile - 20161001 around home 2 miles 01 Oct 16 08:48 13:30 1.990 8.85 6:47 154 168 6:52 46view on os maps 6:52  6:42 Saucony Type A6 (2)
Road - Races - Triathlon - 20160925 Hever Castle Gauntlet - run 25 Sep 16 11:53 1:46:02 12.866 7.28 8:14 155 168 7:31 384view on os maps 8:00  8:41  7:48  8:34  8:01  7:38  8:27  8:43  8:08  8:28  8:41  7:31  8:29 Saucony Kinvara 2 (green) More of a trail run than rd, but bone dry so hard underfoot. Undulcating course, happy with time
Road - Around home - 8 miles - 20160921 around home 8 miles 21 Sep 16 05:38 57:05 8.085 8.50 7:04 155 166 6:50 164view on os maps 7:23  6:55  6:50  6:54  7:29  7:07  6:58  6:53  6:55 Saucony Type A6 (2)
Road - Bute Park - 2k fast blasts - 20160918 2k fast blast 18 Sep 16 09:25 11:01 1.308 7.12 0:00 169 169 0 9view on os maps 0:00 Saucony Type A6 (2)
Road - Park Runs - Cardiff - 20160917 Cardiff park run 17 Sep 16 09:03 18:47 3.081 9.84 6:06 169 177 5:57 19view on os maps 5:57  6:07  6:19  5:00 Saucony Endorphin  Close to pb, didn't know I was quite that close, but not sure I could have run any faster anyway
Road - Around home - 3 mile - 20160915 around home 3 milles 15 Sep 16 06:21 23:54 3.351 8.41 7:08 150 162 6:59 92view on os maps 7:15  7:05  6:59  7:22 Saucony Type A6 (2) After 16 mile hilly bike
Road - Around home - 8 miles - 20160913 around home 8 miles 13 Sep 16 05:39 57:56 7.982 8.27 7:15 152 169 6:58 172view on os maps 7:34  7:10  7:00  6:58  7:33  7:14  7:27  7:08 Saucony Type A6 (2)
Road - Around home - 2 mile - 20160911 around home 2 miles 11 Sep 16 07:17 14:08 2.046 8.69 6:54 149 160 6:49 51view on os maps 7:01  6:49  6:00 Saucony Type A6 (2) After 26 mile hilly bike
Road - Park Runs - Cardiff - 20160910 Cardiff park run 10 Sep 16 09:06 19:04 3.057 9.62 6:14 167 177 6:09 25view on os maps 6:10  6:09  6:24  6:18 Saucony Endorphin Alternative route
Road - Around home - 2 mile - 20160908 around gome 2 miles 08 Sep 16 06:29 14:32 2.057 8.49 7:04 149 160 7:00 52view on os maps 7:00  7:11  6:02 Saucony Type A6 (2) After 23 mile bike
Road - Around home - 10k - 20160907 around home 10k 07 Sep 16 05:49 46:01 6.443 8.40 7:09 154 167 6:55 124view on os maps 7:17  7:03  6:57  6:55  7:48  7:04  6:40 Saucony Type A6 (2)
Road - Races - Triathlon - 20160903 - Gower olympic tri - run 03 Sep 16 09:47 43:28 5.799 8.00 7:30 157 164 6:59 319view on os maps 8:09  6:59  7:09  8:09  7:15  7:13 Saucony Type A6 (2) Sandy, hilly, very wet
Road - Around home - 2 mile - 20160831 around home 2 mile 31 Aug 16 06:54 14:30 2.042 8.45 7:06 149 159 7:03 49view on os maps 7:03  7:11  6:00 Saucony Type A6 (2) After 41 mile bike
Road - Around home - 2 mile - 20160830 around home 2 mile 30 Aug 16 07:01 14:39 2.049 8.39 7:09 147 157 7:09 52view on os maps 7:11  7:09  6:14 Saucony Type A6 (2) After 41 mile bike
Road - Around home - 10k - 20160828 around home 10k 28 Aug 16 08:41 45:03 6.428 8.56 7:01 154 168 6:45 126view on os maps 7:27  7:03  6:59  6:45  7:25  6:49  6:02 Saucony Type A6 (2)
Road - Around home - 2 mile - 20160827 around home 2 miles 27 Aug 16 07:34 14:02 2.039 8.72 6:53 151 163 6:42 51view on os maps 7:05  6:42  6:04 Saucony Type A6 (2)  After 22 mile bike
Road - Bute Park - Fast mile attempts - 20160825 Bute park fast mile 25 Aug 16 13:10 07:47 1.229 9.47 6:20 159 167 6:00 16view on os maps 6:00  7:47 Saucony Type A6
Road - Around home - 2 mile - 20160824 around home 2 miles 24 Aug 16 07:16 14:19 2.040 8.55 7:01 152 162 7:00 49view on os maps 7:00  7:05  5:55 Saucony Type A6 (2) After 16 miles bike
Road - Bute Park - 4 miles - 20160823 Bute park 4 miles 23 Aug 16 07:51 28:17 3.969 8.42 7:08 150 159 6:59 37view on os maps 7:16  6:59  7:02  7:14 Saucony Type A6
Road - Pembrokeshire - 20160817 Whitesands beach to campsite 17 Aug 16 18:35 21:26 3.076 8.61 6:58 156 167 6:42 93view on os maps 7:32  6:42  6:43  6:12 Saucony Type A6 (2)
Road - Pembrokeshire - 20160816 Whitesands beach 16 Aug 16 11:58 23:23 3.411 8.75 6:51 0 0 6:49 1120view on os maps 6:54  6:49  6:54  6:44 Barefoot
Road - Pembrokeshire - 20160814 Whitesands beach 14 Aug 16 19:52 08:15 0.960 6.98 8:36 0 0 0 26view on os maps 8:36 Barefoot With the boys
Road - Park Runs - Cardiff - 20160813 Cardiff park run 13 Aug 16 09:10 19:27 3.082 9.51 6:19 168 174 6:05 33view on os maps 6:05  6:13  6:37  6:40 Saucony Endorphin Alternative route
Road - Cardiff Bay - 20160809 Cardiff Bay 10 miles 09 Aug 16 06:33 1:14:09 10.147 8.21 7:18 149 165 7:12 95view on os maps 7:17  7:15  7:22  7:25  7:15  7:24  7:19  7:28  7:13  7:12  6:51 Saucony Type A6
Road - Races - Triathlon - 20160806 Gower Sprint Tri - run 06 Aug 16 09:01 20:15 2.817 8.35 7:11 158 163 7:07 41view on os maps 7:07  7:19  7:07 Saucony Type A6 (2) About half of the run was on sandy beach
Road - Bute Park - Fast mile attempts - 20160804 Bute park fast mile 04 Aug 16 13:20 08:15 1.296 9.42 6:22 156 168 6:13 19view on os maps 6:13  6:56 Saucony Type A6
Road - Bute Park - Fast mile attempts - 20160803 Bute park fast mile 03 Aug 16 13:15 08:22 1.304 9.35 6:25 153 166 6:17 23view on os maps 6:17  6:50 Saucony Type A6
Road - Around home - 10k - 20160802 around home 10k 02 Aug 16 06:17 47:09 6.397 8.14 7:22 151 167 7:11 135view on os maps 7:30  7:14  7:11  7:13  7:47  7:28  6:59 Saucony Type A6 (2)
Road - Around home - 5km - duathlon - 20160801 5k plus 01 Aug 16 07:09 23:45 3.333 8.42 7:08 151 161 6:55 92view on os maps 7:21  7:02  6:55  7:22 Saucony Type A6 (2) After 23 mile bike
Road - Park Runs - Cardiff - 20160730 Cardiff park run 30 Jul 16 09:05 18:55 3.083 9.78 6:08 165 177 5:54 21view on os maps 5:54  6:15  6:20  5:13 Saucony Type A6 (2) Hoped for 19:00 and got it - but only just, was nearly sick after finishing as I sprinted the final bit. Happy with the time - did the recent 1 mile blasts help?
Road - Bute Park - Fast mile attempts - 20160728 Bute park fast mile 28 Jul 16 13:21 08:21 1.277 9.18 6:32 153 165 6:23 14view on os maps 6:23  7:06 Saucony Type A6
Road - Bute Park - Fast mile attempts - 20160727 Bute park fast mile 27 Jul 16 13:17 08:23 1.265 9.05 6:38 153 164 6:24 15view on os maps 6:24  7:28 Saucony Type A6
Road - Around home - 5km - duathlon - 20160726 around home 5k plus 26 Jul 16 06:54 25:02 3.364 8.06 7:27 148 159 7:22 90view on os maps 7:31  7:22  7:25  7:32 Saucony Type A6 (2) After 11 mile began loop bike
Road - Bute Park - 2 miles - 20160725 Bute park 2 miles 25 Jul 16 13:03 16:45 2.535 9.08 6:37 0 0 6:30 29view on os maps 6:32  6:30  6:58 Saucony Type A6 Fast blast after not getting in to Roth next year
Road - Around home - 5km - duathlon - 20160723 around home 5k plus 23 Jul 16 08:50 24:28 3.349 8.21 7:18 157 169 7:11 92view on os maps 7:23  7:11  7:18  7:27 Saucony Type A6 (2) After 10 mile thornhill bike loop
Road - Bute Park - 2 miles - 20160721 Bute park 2 miles 21 Jul 16 12:49 18:53 2.559 8.13 7:23 148 155 7:10 27view on os maps 7:36  7:10  7:21 Saucony Type A6
Road - Races - Triathlon - 20160721 Cotswold 226 - run 17 Jul 16 12:05 4:09:10 23.830 5.74 10:27 142 163 8:27 266view on os maps 8:27  8:48  8:59  9:01  11:27  9:04  9:19  9:46  9:19  10:29  11:20  10:25  11:33  12:29  10:42  11:05  10:48  11:37  11:36  11:56  11:56  8:59  11:26  10:23 Saucony Type A6 (2) Slowest marathon ever! - was it just the heat (it was hot), or did I overcook the bike?
Road - Around home - 2 mile - 20160713 around home 2 miles 13 Jul 16 07:12 15:04 2.055 8.18 7:20 145 158 7:17 51view on os maps 7:25  7:17  6:31 Saucony Type A6 (2) After 16 mile bike
Road - Around home - 3 mile - 20160710 around home 3 miles 10 Jul 16 09:42 24:17 3.334 8.24 7:17 156 166 7:04 96view on os maps 7:23  7:04  7:16  7:41 Saucony Type A6 (2) After 33 mile bike ride
Road - Park Runs - Cardiff - 20160709 Cardiff park run 09 Jul 16 09:02 19:28 3.050 9.40 6:23 169 176 6:08 19view on os maps 6:08  6:23  6:43  4:41 Saucony Endorphin Back to slow agin :( - after 15 miles slow miles on wednesday that felt easy. Up and down like a yoyo
Road - Cardiff Bay - 20160706 Cardiff Bay x2 15 miles 06 Jul 16 06:11 1:57:41 15.030 7.66 7:50 147 168 7:08 132view on os maps 7:55  7:54  8:01  7:51  7:58  7:55  7:49  7:55  8:02  7:52  7:46  7:50  7:46  7:44  7:08  8:02 Saucony Type A6 Set out aiming at 8min mile x 15 = 2 hours, couldn't actually run that slow comfortably. All good, no probs, felt fine. Forgot I'd run half an hour afterwards - sets me up well for 226 in 2 weeks...
Road - Around home - 2 mile - 20160702 around home 2 miles 02 Jul 16 08:58 15:20 2.051 8.02 7:29 147 156 7:22 51view on os maps 7:22  7:37  6:47 Saucony Type A6 (2) Brick after 64 mile bike
Road - Cardiff Bay - 20160630 Cardiff Bay 12 miles 30 Jun 16 06:50 1:26:55 11.944 8.25 7:17 153 160 7:02 108view on os maps 7:04  7:03  7:06  7:06  7:02  7:09  7:24  7:17  7:24  7:25  7:38  7:43 Saucony Type A6 Longest run since the 2 marathons - started off OK but stuggled to mainatin 7min mile after half way, slowed down quite a bit!
Road - Around home - 2 mile - 20160628 around home 2 miles 28 Jun 16 07:12 14:20 2.024 8.47 7:05 151 162 7:05 53view on os maps 7:07  7:05  5:44 Saucony Type A6 (2) Brick after 16 mile began loop
Road - Races - Triathlon - 20160626 Cardiff tri 2016 run 26 Jun 16 08:44 41:19 6.077 8.82 6:48 162 169 6:44 82view on os maps 6:49  6:46  6:44  6:47  6:51  6:52  6:25 Saucony Type A6 (2) Consistent pace!
Road - Around home - 2 mile - 20160623 around home 2 miles 23 Jun 16 07:14 14:07 2.051 8.72 6:53 154 163 6:51 49view on os maps 6:51  6:57  6:14 Saucony Type A6 (2) Brick run after 16 mile began loop
Road - Cardiff Bay - 20160620 Cariff Bay 9 miles 20 Jun 16 06:59 1:07:28 9.367 8.33 7:12 151 158 7:03 367view on os maps 7:15  7:14  7:11  7:16  7:03  7:13  7:12  7:18  7:11  7:08 Saucony Type A6 Didnt know how I'd feel today fter yesterdays 40 mile bike + 2 mile run, but it turned out good - low hr and reasonable pace
Road - Around home - 2 mile - 20160619 around home 2 mile 19 Jun 16 06:59 14:03 2.021 8.63 6:57 153 163 6:54 51view on os maps 7:01  6:54  6:06 Saucony Type A6 (2) Brick run after 40 mile bike
Road - Park Runs - Cardiff - 20160618 Cardiff park run 18 Jun 16 09:04 19:06 3.076 9.66 6:13 168 176 5:59 17view on os maps 5:59  6:15  6:27  5:29 Saucony Endorphin After last weeks slow time this is back to my usual 19:10 +/- 5 seconds (which is quicker than I expected when I got up this morning
Road - Around home - 1 mile - 20160617 1 mile 17 Jun 16 18:07 10:48 1.571 8.73 6:53 150 161 6:51 24view on os maps 6:51  6:56 Saucony Type A6 (2) Quick mile before tomorrows park run
Road - Bute Park - 10k - 20160614 Bute park 10k 14 Jun 16 07:02 44:42 6.194 8.31 7:13 154 164 7:03 83view on os maps 7:09  7:08  7:03  7:26  7:14  7:09  7:55 Saucony Type A6
Road - Around home - 2 mile - 20160612 around home 2 miles 12 Jun 16 08:28 14:31 2.038 8.42 7:07 153 163 7:04 50view on os maps 7:04  7:13  6:17 Saucony Type A6 (2) Brick run after 40 mile bike
Road - Bute Park - 1 mile - 20160611 bute park 1 mile 11 Jun 16 09:23 10:44 1.480 8.27 7:15 164 173 7:35 13view on os maps 7:35  6:34 Saucony Endorphin After my park run I ran back, passed Dan, to Charlotte and Mike, got Dan's barcode and then tried to catch Dan back up before he finished
Road - Park Runs - Cardiff - 20160611 Cardiff park run 11 Jun 16 09:02 19:32 3.076 9.45 6:21 169 176 6:07 20view on os maps 6:07  6:20  6:38  5:54 Saucony Endorphin Rubbish. Haven't run for a week (since the dragon devil ride broke me) so wasn't expecting much, but set off at ~6:15 min/mile to see if I could maintain that pace all the way round - failed miserably in the last mile
Road - Around home - 2 mile - 20160604 around home 2 mile 04 Jun 16 12:01 15:02 2.047 8.17 7:21 146 162 7:19 51view on os maps 7:19  7:23  6:54 Saucony Type A6 (2) Easy run after 2 mile very easy bike before tomorrows devil ride
Road - Around home - 10k - 20160601 around home 10k 01 Jun 16 05:50 47:04 6.405 8.17 7:21 146 159 7:00 129view on os maps 7:59  7:00  7:13  7:07  7:33  7:15  7:13 Saucony Type A6 (2) Its a tough start going this way round - feels like theres more up overall but there cant be
Road - Park Runs - Cardiff - 20160528 Cardiff park run 28 May 16 09:03 19:06 3.017 9.48 6:20 168 175 5:53 22view on os maps 5:53  6:28  6:39  6:02 Saucony Endorphin Thought I'd set of at a cracking pace to try to get a 1km record at the start but it looks like I didn't...
Road - Around home - 10k - 20160526 around home 10k 26 May 16 05:54 46:40 6.379 8.20 7:19 150 163 7:03 124view on os maps 7:29  7:18  7:12  7:03  7:54  7:13  6:40 Saucony Type A6 (2)
Road - Bute Park - 2 miles - 20160524 Bute park 2 miles 24 May 16 13:23 17:41 2.677 9.08 6:36 157 166 6:33 38view on os maps 6:36  6:33  6:42 Saucony Type A6 Quick enough
Road - Races - Triathlon - Porthcawl Olympic Tri - Run 2016 22 May 16 09:10 40:27 6.001 8.90 6:44 161 168 6:35 85view on os maps 6:50  6:43  6:35  6:54  6:48  6:37  0:00 Saucony Type A6 (2) Not bad, was getting quicker all the way round
Road - Around home - 2 mile - 20160521 around home 2 miles 21 May 16 10:37 13:22 2.009 9.02 6:39 156 170 6:36 47view on os maps 6:42  6:36  5:58 Saucony Type A6 (2)
Road - Around home - 4 mile - 20160518 around home 4 miles 18 May 16 06:36 28:29 4.015 8.46 7:06 155 166 7:02 98view on os maps 7:11  7:02  7:04  7:04  7:26 Saucony Type A6 (2)
Road - Races - Triathlon - Llanelli Sprint Tri - run 2016 15 May 16 09:11 19:34 3.042 9.33 6:26 161 170 6:21 37view on os maps 6:30  6:28  6:21  6:08 Saucony Type A6 (2)
Road - Other - 20160514 Llanelli coastal path 14 May 16 18:26 10:18 1.557 9.07 6:37 149 162 6:41 33view on os maps 6:41  6:31 Saucony Type A6 (2) Warm up for tomorrows triathlon
Road - Around home - 4 mile - 20160511 around home 4 miles 11 May 16 04:10 29:35 4.019 8.15 7:22 148 161 7:13 96view on os maps 7:16  7:13  7:29  7:29  7:16 Saucony Type A6 (2)
Road - Park Runs - Cardiff - 20160507 Cardiff park run 07 May 16 09:04 19:05 3.076 9.67 6:12 166 175 5:54 20view on os maps 5:54  6:13  6:31  6:04 Saucony Type A6 (2) Surprised at the pace on this, thought it would be slower after a marathon less than a week ago.
Road - Around home - 2 mile - 20160506 around home 2 miles 06 May 16 06:40 14:25 2.043 8.50 7:03 150 159 7:04 52view on os maps 7:04  7:04  6:40 Saucony Type A6 (2) After 10 mile ride - first since milton keynes marathon - not too bad
Road - Races - 20160502 Milton Keynes marathon 02 May 16 10:03 3:24:26 26.093 7.66 7:50 157 173 6:36 473view on os maps 6:46  6:51  6:45  6:36  6:48  6:47  6:44  6:54  6:53  6:53  6:47  6:59  7:15  7:26  7:49  7:49  12:18  8:59  8:53  8:54  9:07  9:02  9:03  8:57  8:43  8:01  4:29 Saucony Type A6 (2) Aimed for sub 3 - and failed! Possibly too quick to the half mark at 1:29, but by mile 15 was suffering. Walked mile 17? then ran the rest at 150 hr (9 min mile) - poor
Road - Races - Milton Keynes 5k Rocket 2016 01 May 16 09:00 18:58 3.114 9.85 6:05 164 174 5:52 32view on os maps 5:52  6:11  6:17  5:34 Saucony Type A6 (2) The day before a 3 hour marathon attempt, so weas going to take it easy but predictably smashed it on the day - 4th fastest 5k ever, hard!
Road - Bute Park - 4 miles - 20160426 Bute park 4 miles 26 Apr 16 12:47 31:29 4.654 8.87 6:46 159 169 6:30 65view on os maps 6:53  6:46  6:55  6:30  6:46 Saucony Type A6
Road - Park Runs - Cardiff - 20160423 Cardiff park run 23 Apr 16 09:02 18:58 3.076 9.73 6:10 169 175 5:43 25view on os maps 5:43  6:17  6:34  5:26 Saucony Type A6 (2) Finally sub 19 again, hard!
Road - Bute Park - 10k - 20160419 Bute park 10k 19 Apr 16 07:23 42:33 6.259 8.83 6:48 160 170 6:40 73view on os maps 6:51  6:43  6:40  6:48  6:46  6:54  7:09 Saucony Type A6
Road - Bute Park - 2k fast blasts - 20160417 2k fast blast 17 Apr 16 09:32 08:14 1.301 9.48 6:20 155 164 6:20 0view on os maps 6:20  6:18 Saucony Type A6 (2)
Road - Bute Park - 2 miles - 20160413 Bute park 2 miles 13 Apr 16 13:22 17:25 2.557 8.81 6:49 153 164 6:44 38view on os maps 6:44  6:49  6:57 Saucony Type A6 @ marathon pace - not easy after Sunday, right calf quite sore
Road - Races - 20160410 Manchester Marathon 10 Apr 16 09:01 3:06:47 26.220 8.42 7:07 157 185 6:53 267view on os maps 7:08  6:53  7:00  7:07  7:10  7:08  7:03  7:10  7:02  7:06  7:12  7:06  7:10  7:06  7:09  7:11  7:01  6:54  7:03  7:12  7:00  7:17  7:25  7:21  7:21  7:02  6:43 Saucony Type A6 (2) Perfect run, pretty sure can go sub 3 next time... The day before: Did a 5km run at 09:30, 7:37 min/mile but quite hilly and with several gates, so actual running pace was a bit faster. Had lasagne and chips with a bit of sald for both lunch and dinner. Had a bag of crips and some nut in the evening. Went to bed at may 10:30, but couldn't sleep for what felt like hours. Woke up at 06:30 feeling knackered. Had yogurt and fruit, followed by a bowl of porridge with some sugar, and a glass of oj for brekky, before 07:00. Dont remember drinking or eating anything else. It had frozen over night (frost on cars) and was cold before the start (wore an old t-shirt  which I threw away at the start). Wore ron-hill shorts and running vest, more mile 'London' socks and type a6 Saucony shoes. Lubed up with plenty of vaseline jelly on feet, nips and crotch (but forgot arm pits). Was carrying two SIS Go gels from the start but they had caffeine so I didn't want them until half way. The first water stop was at 6 miles ish so I had a good drink of water and two sis non-caffeine gels in the next mile. I had several good mouthfuls of water at each water station. Think I had a SIS go electolyte gel (possibly raspberry) at maybe mile 10 and it was nice. Then had a normal caffiene gel (cola) at mile 14, and another at maybe mile 18. I tired another electolyte gel at 20-21 miles but couldn't finish it. Then at maybe 23 miles had a double espresso 150mg caffeiene go gel and that was good. Wasn;t sure what pace to go at, decided sub 3 would be too hard, so instead decided 3:0x would be a good time, which is 7:14 or under. So I set off at 7:10's and see how it goes. Wasn't surprised when several miles were ~7:00 but felt good, low hr (after the initial high 180 readings went back to 152 ish) and could breath fine, drink fine, so thought I'd see how long I could do that. At half way my time was 1:32 something, so I thought brill, should be sub 3:10 if I can just maintain this pace. I expected it to get harder af amybe mile 15-18, but was still getting some good times just over 7:00. I think at mile 20ish I saw Ste's yellow calf socks in the distance and though I'd see if I could catch him up. It took maybe 2 more miles but I caught him and we ran together for a bit. but after a bit less than a mile he said he couldn't keep up and dropped back. I was still feeling good, no suggestion og walking nor struggling yet so I kept plugging away. One or two people were walking now and I was overtaking a lot of others. By mile 23 I was feeling tight calves, and I'd felt hot spots in my toes for miles, but nothing too bad. I was getting a little desperate for a caffeien gel which I'd read would be near the end, and finally at maybe mile 23 I got one, and more water. I took a mile to drink the gel and felt good, but my times were now ~7:15 ish, I was slowing a bit. I was still overtaking plenty of people who must have gone out too fast, and by now I had it in my head I'd achieve sub 3:10 as long as I could keep running, and even had thoughts of a negative split, but I was definately slowing down. I tried hard for the 25th mile, and thought I was running well, but the 25th mile was my slowest. The last mile I knew I'd finish string, and maybe  sped up a but, but it was a long last mile. Several mile markers had been 'late; compared to the watch, and the finish was too, maybe the whole run was a bit long. I heard Charlotte and the boys shouting near the finish and managed to give a good smile - I'd done it!  Didn't once think about London Good For Age of sub 3:05 untill the last half mile but realised it wasn't going to be - next time! So I'd ran it all fine, with a good low hr, no problems and just a popped blister on my big toe. Bit of chaffing under my arm pits, and my hr plaster was too high so have a red welt from that, but overall a very good run - brilliant! The next day my calves are very tight when walking, but cycling and swimming is fine. Milton Keynes in 3 weeks? Sub 3? Its got to be worth a try?
Trail - Lakes - 20160409 Low Wray 09 Apr 16 09:30 23:45 3.112 7.86 7:38 148 159 7:22 90view on os maps 7:43  7:57  7:22  6:14 Saucony Type A6 (2)  On gravel trail/path from Low Wray campsite towards Ambleside - lots of gates, hilly
Road - Bute Park - 5k - 20160406 Bute park 5k 06 Apr 16 12:21 22:12 3.055 8.26 7:16 150 159 7:11 65view on os maps 7:11  7:11  7:25  7:18 Saucony Type A6 Easy (but windy) run before Sundays Manchester marathon
Road - Races - 20160403 Bournemouth Bay 10k 03 Apr 16 09:21 40:20 6.219 9.25 6:29 166 173 6:14 68view on os maps 6:14  6:25  6:31  7:08  6:18  6:22  6:08 Saucony Type A6 (2) Hard race - into the wind for the first 3k, then a steep zigzag up to the clifftop really ruined my sub 40min time.
Road - Bournemouth - 20160402 Bouremouth sea front 02 Apr 16 17:39 13:12 1.742 7.92 7:35 142 160 6:48 27view on os maps 6:48  8:38 Saucony Type A6 (2) Warm up before tomorrows 10k - did the last bit with Charlotte
Road - Bute Park - 10k - 20160323 Bute park 10k 23 Mar 16 12:33 41:34 6.177 8.92 6:44 159 168 6:33 84view on os maps 6:38  6:44  6:33  6:51  6:45  6:48  7:07 Saucony Type A6 Not easy but all good
Road - Races - Duathlon - 20160320 F3 Windsor Olympic Duathlon - run 2 20 Mar 16 10:46 20:23 3.140 9.24 6:30 156 165 6:24 26view on os maps 6:32  6:36  6:24  6:02 Saucony Type A6 (2)
Road - Races - Duathlon - 20160320 F3 Windsor Olympic Duathlon - run 1 20 Mar 16 09:01 39:56 6.264 9.41 6:23 162 169 6:16 65view on os maps 6:16  6:23  6:19  6:22  6:26  6:26  6:39 Saucony Type A6 (2)
Road - Bute Park - 10k - 20160316 Bute park 10k 16 Mar 16 07:26 41:56 6.203 8.88 6:46 160 171 6:40 84view on os maps 6:53  6:47  6:40  6:47  6:40  6:48  6:35 Saucony Kinvara 2 (green) All good
Road - Park Runs - Cardiff - 20160312 Cardiff park run 12 Mar 16 09:03 19:07 3.101 9.73 6:10 163 173 5:52 19view on os maps 5:52  6:17  6:23  5:42 Saucony Type A6 (2) Happy days
Road - Around home - 20160305 18 miles 05 Mar 16 09:52 2:10:24 18.206 8.38 7:10 158 168 6:45 265view on os maps 7:10  6:45  6:49  6:52  7:06  6:55  6:54  6:56  6:56  6:58  7:10  7:18  7:13  7:19  7:29  7:56  7:37  7:31  7:18 Saucony Type A6 (2) Wanted to get 18 miles in today. Was intending to maintain 3h marathon pace (6:51) all the way, though I knew it would be hard after barely managing that 3 weeks ago on a 15  mile run. That time my hr was 159 and it was the same today, so I worked just as hard, but after 10/11 miles I started slowing down. I could see that my hr was dropping a bit (156 ish) but I just couldn't maintain sub 7 minute pace. I got slower and slower, and the last 2 or 3 miles were very hard - considered stopping early but knew that would be bad for the future. I had a decent breakky 1.5 hours before the run, and had 5 gels (Torq) befire and during the run so energy shouldn't have been a problem. Left foot ball was pretty sore by the end, and toes were pretty sore too. The next day suffering bad doms, really quite sore, though did do a 24 mile bike ride this morning but 18.6 mph, not great. Strange as after the 15 mile run I felt fine.
Road - Races - 20160228 St Davids day 10k 28 Feb 16 12:01 38:42 6.106 9.47 6:20 167 173 6:14 72view on os maps 6:14  6:21  6:20  6:16  6:30  6:25  5:51 Saucony Type A6 (2) New 10k pb (at least it would have been had a bit the full 10k - felt good, worked very hard and 5 of the 6 miles were under 40min 10k pace - superb!
Road - Bute Park - 10k - 20160224 Bute park 10k 24 Feb 16 07:34 40:27 6.384 9.47 6:20 161 169 6:04 39view on os maps 6:04  6:15  6:31  6:22  6:24  6:20  6:32 Saucony Type A6 Freezing cold. GPS went very wrong at the start and again after the turn around - but I'm pretty sure the overall distance and time are pretty correct
Road - Races - Duathlon - Chilly Duathlon 2016 - Run 2 21 Feb 16 13:15 12:52 1.913 8.92 6:44 164 170 6:49 34view on os maps 6:49  6:38 Saucony Type A6 (2)
Road - Races - Duathlon - Chilly Duathlon 2016 - Run 1 21 Feb 16 12:36 12:09 1.967 9.72 6:11 159 171 6:02 44view on os maps 6:02  6:20 Saucony Type A6 (2)
Road - Around home - 1 mile - 20160220 1 mile 20 Feb 16 13:14 06:57 1.061 9.16 6:33 156 162 6:31 27view on os maps 6:31  7:10 Saucony Type A6 (2) Quick 1 mile after a 4 mile bike before tomorrows duathlon
Road - Bute Park - 10k - 20160216 Bute park 10k 16 Feb 16 12:44 42:33 6.237 8.79 6:49 162 170 6:33 82view on os maps 6:33  6:36  6:40  7:08  6:56  7:03  6:57 Saucony Type A6 Hard, especially the hilly bits and into the wind
Road - Around home - 2 mile - 20160212 around home 2 miles 12 Feb 16 16:55 13:35 2.059 9.10 6:36 153 168 6:34 53view on os maps 6:39  6:34  6:22 Saucony Type A6 (2)
Road - Cardiff Bay - 20160209 Cardiff Bay 15 miles 09 Feb 16 06:39 1:45:01 15.310 8.75 6:52 159 167 6:42 221view on os maps 6:42  6:47  6:44  6:48  6:46  6:53  6:44  6:58  7:03  6:53  6:51  6:51  6:50  7:03  7:03  6:46 Saucony Type A6 Plan was 15 miles @ 3:00 marathon pace - so was very close. Went through the half in 1:29+ so that was great, but the last 3 miles were getting tough. Chuffed with the run though
Road - Bute Park - 2k fast blasts - 20160207 2k fast blast 07 Feb 16 09:25 07:57 1.302 9.82 6:06 160 168 6:00 21view on os maps 6:00  6:29 Saucony Type A6 (2)
Road - Park Runs - Cardiff - 20160206 Cardiff park run 06 Feb 16 09:04 19:11 3.085 9.65 6:13 167 173 5:59 61view on os maps 5:59  6:17  6:24  6:08 Saucony Endorphin Same pace as 2 weeks ago. Very very wet.
Road - Bute Park - Fast mile attempts - 20160204 Bute park fast mile 04 Feb 16 13:21 09:31 1.416 8.92 6:43 153 167 6:40 2view on os maps 6:40  6:52 Saucony Type A6
Road - Bute Park - Fast mile attempts - 20160203 Bute park fast mile 03 Feb 16 13:48 09:18 1.435 9.26 6:29 157 171 6:25 2view on os maps 6:25  6:37 Saucony Type A6 Fast! but I think the watch was a bit eager and recorded a short mile
Road - Bute Park - Fast mile attempts - 20160202 Bute park fast mile 02 Feb 16 12:54 09:21 1.397 8.96 6:42 156 170 6:28 7view on os maps 6:28  7:16 Saucony Type A6
Road - Bute Park - 2k fast blasts - 20160131 2k fast blast fixed 31 Jan 16 09:23 11:01 1.670 9.09 6:36 160 255 6:02 48view on os maps 6:02  7:27 Saucony Type A6 (2)
Road - Bute Park - 2k fast blasts - 20160131 2k fast blast 31 Jan 16 09:23 11:01 1.670 9.09 6:36 160 169 6:02 48view on os maps 6:02  7:27 Saucony Type A6  Wind was bastard strong on the last leg
Road - Around home - 2 mile - 20160130 duathlon 2 30 Jan 16 09:15 13:51 2.067 8.95 6:42 160 167 6:43 58view on os maps 6:43  6:44  6:03 Saucony Type A6
Road - Around home - 2 mile - 20160130 duathlon 1 30 Jan 16 08:24 14:51 2.228 9.00 6:40 155 168 6:34 61view on os maps 6:45  6:34  6:46 Saucony Type A6
Road - Bute Park - Fast mile attempts - 20160128 Bute park fast mile 28 Jan 16 13:19 08:02 1.214 9.07 6:37 156 162 6:07 5view on os maps 6:07  9:00 Saucony Kinvara 2 (green) Slow! Cold, rainy and windy, I think mainly the wind was the issue, but I really slowed down in the middle bit!
Road - Cardiff Bay - 20160126 Cardiff Bay half marathon 26 Jan 16 06:51 1:31:14 13.064 8.59 6:59 156 165 6:47 186view on os maps 7:10  6:59  7:09  7:00  6:51  6:49  6:58  6:52  6:47  7:01  7:14  6:53  7:06  6:43 Saucony Type A6 (2) Planned to run a half today, hoped for 3:00 marathon pace, but felt crap last night and this morning but decided to run anyway. First mile was slow so I accepted it wasn't going to be on pace, but then the miles got quicker and quicker. The wind helped a lot around the barrage. Don't know what happened with mile 11, very slow.! Anyway, chuffed wth time, not too hard.
Road - Park Runs - Cardiff - 20160123 Cardiff park run 23 Jan 16 09:03 19:11 3.104 9.71 6:11 164 174 5:56 22view on os maps 5:56  6:19  6:20  5:46 Saucony Endorphin Finally back to a decent time, after several ppor park runs. Surprised by the pace today, especially after yesterdays tough 21 min 5k. All good
Road - Bute Park - 5k - 20160122 Bute park 5k 22 Jan 16 13:01 21:13 3.123 8.83 6:48 158 169 6:39 46view on os maps 6:46  6:39  7:02  6:14 Saucony Kinvara 2 (green) First run since the High Moon (6 days!) - faster than I'd expected, but a hard run
Trail - High Moon - 20160116 Fan Dance - High Moon 16 Jan 16 18:57 2:25:15 10.900 4.50 13:20 154 166 7:30 1096view on os maps 15:18  20:57  12:33  9:13  7:30  8:45  22:35  15:07  13:32  10:52  9:49 Other Very very tough. Wore Merrel GTX shoes with Yactrax grippers which worked great on the ice. Great event, but still sore the following Thursday!
Road - Bute Park - Fast mile attempts - 20160114 Bute park fast mile 14 Jan 16 13:02 09:29 1.409 8.92 6:44 157 171 6:31 10view on os maps 6:31  7:17 Saucony Kinvara 2 (green)  The watch reckoned I did a 5:55 mile today but it went off a few meters sooner than the previous days, probably the same as yesterday in reality
Road - Bute Park - Fast mile attempts - 20160113 Bute park fast mile 13 Jan 16 13:11 09:30 1.401 8.85 6:47 157 171 6:31 4view on os maps 6:31  7:28 Saucony Kinvara 2 (green) Amazingly consistent
Road - Bute Park - Fast mile attempts - 20160112 Bute park fast mile 12 Jan 16 12:40 09:29 1.416 8.96 6:42 158 167 6:32 6view on os maps 6:32  7:07 Saucony Kinvara 2 (green) 0.3% quicker than yesterday - consistent!
Road - Bute Park - Fast mile attempts - 20160111 Bute park fast mile 11 Jan 16 12:45 10:31 1.547 8.82 6:48 155 167 6:40 23view on os maps 6:40  7:02 Saucony Kinvara 2 (green) 16 seconds slower than pb so no too bad really
Road - Commute - From work - 3.6 miles - 20160107 from work 07 Jan 16 17:20 27:47 3.836 8.29 7:15 152 162 7:06 68view on os maps 7:11  7:06  7:14  7:29 Saucony Type A6 (2)
Road - Commute - To work - 3.6 miles - 20160107 to work 07 Jan 16 07:41 27:51 3.659 7.88 7:37 151 162 7:24 50view on os maps 7:48  7:24  7:33  7:44 Saucony Type A6 (2)
Road - Cardiff Bay - 20160105 Cardiff bay 10 miles 05 Jan 16 07:00 1:11:26 9.928 8.34 7:12 156 164 6:54 78view on os maps 6:54  7:03  7:11  7:05  7:05  7:05  7:33  7:14  7:23  7:25 Saucony Kinvara 2 (green) After 6 or so miles got a wierd sore left shoulder/chest and had  to walk for 25 seconds, it went away and I carried on. Also got stopped by traffic so more time lost.
Road - Around home - 20160103 run home from junior parkrun 03 Jan 16 10:11 34:35 4.472 7.76 7:44 153 162 7:25 159view on os maps 8:06  7:38  7:25  7:55  7:25 Saucony Type A6 Very very wet
Road - Other - 20160103 Cardiff junior parkrun route 03 Jan 16 10:00 07:51 1.240 9.48 6:20 163 171 6:19 16view on os maps 6:19  6:22 Saucony Type A6  Yikes - getting slower! Very wet and windy too
Road - Park Runs - Cardiff - 20160102 Cardiff park run 02 Jan 16 09:04 20:11 3.112 9.25 6:29 165 175 6:12 18view on os maps 6:12  6:33  6:45  6:04 Saucony Type A6
Trail - 20151228 The Immortal Sinner 28 Dec 15 09:01 2:17:13 14.155 6.19 9:42 159 170 7:17 936view on os maps 10:02  7:46  11:17  9:17  10:10  8:33  7:17  11:17  7:24  9:52  9:57  10:10  9:41  9:33  33:28 X-Talon 212 A muddy tough run - 3rd! Very enjoyable (once I'd finished)
Road - Other - 20151227 Cardiff junior parkrun route 27 Dec 15 10:06 07:43 1.238 9.62 6:14 162 169 6:13 8view on os maps 6:13  6:20 Saucony Type A6 Hard!
Road - Cardiff Bay - 20151223 Cardiff bay 23 Dec 15 06:54 1:04:36 9.361 8.69 6:54 160 168 6:42 104view on os maps 6:42  6:54  7:01  6:54  6:52  6:53  7:04  6:57  6:52  6:43 Saucony Type A6 Wasn't expecting this to be fast at all, feel slow and tired at the mo, but I set off at a cracking pace which slowed a bit but every miile sub 7 is all I want so happy days
Road - Commute - To work - 3.6 miles - 20151221 to work 21 Dec 15 07:35 07:32 0.984 7.83 7:40 150 160 0 56view on os maps 7:40 Saucony Type A6
Road - Other - 20151220 Cardiff Junior Parkrun route 20 Dec 15 10:07 07:48 1.245 9.58 6:16 159 167 6:17 24view on os maps 6:17  6:12 Saucony Type A6 (2)  Several seconds slower than last time! (wearing new pair of Type A6's for the first time
Road - Commute - From work - 3.6 miles - 20151216 from work 16 Dec 15 17:18 28:05 3.851 8.23 7:18 156 163 7:04 72view on os maps 7:07  7:04  7:28  7:35 Saucony Kinvara 2 (green) All good, though my normal blue cycling rucsac rubbed my neck raw
Road - Cardiff Bay - 20151215 Cardiff bay 15 Dec 15 06:32 1:06:14 9.433 8.55 7:01 158 165 6:56 81view on os maps 6:58  7:02  7:02  6:56  7:03  6:57  7:07  7:06  7:12  6:36 Saucony Kinvara 2 (green) Tough run, was strggling at the end to try to keep 7:00 min/mile pace
Road - Park Runs - Cardiff - 20151212 Cardiff park run 12 Dec 15 09:02 19:49 3.089 9.35 6:25 166 173 6:08 22view on os maps 6:08  6:31  6:37  6:04 Saucony Type A6 Rubbish - full of snot, sneezing etc, so was never going to be fast. 50th parkrun, 500th run.
Road - Maldon - 20151207 Maldon 16 miles 07 Dec 15 18:32 1:59:49 15.913 7.97 7:32 150 158 7:24 99view on os maps 7:24  7:32  7:29  7:40  7:29  7:33  7:35  7:42  7:39  7:28  7:35  7:34  7:24  7:34  7:31  7:19 Saucony Type A6 Perfectly pasced run, exactly what I was after, not easy but not too hard either. Dark out in the middle of nowhere but the Zebralight worked perfectly and was plenty bright. 
Road - Commute - From work - 4 miles - 20151203 from work 03 Dec 15 17:24 27:58 3.900 8.37 7:10 154 162 6:55 82view on os maps 7:15  6:55  7:02  7:30 Saucony Type A6
Road - Commute - To work - 3.6 miles - 20151203 to work 03 Dec 15 07:20 27:41 3.704 8.03 7:28 149 160 7:20 50view on os maps 7:49  7:24  7:20  7:18 Saucony Type A6
Road - Commute - From work - 4 miles - 20151201 from work 01 Dec 15 17:21 28:22 3.906 8.26 7:16 154 163 6:54 85view on os maps 7:18  6:54  7:15  7:38 Saucony Type A6
Road - Commute - To work - 3.6 miles - 20151201 to work 01 Dec 15 07:22 27:35 3.692 8.03 7:28 150 162 7:20 61view on os maps 7:44  7:24  7:20  7:23 Saucony Type A6
Road - Around home - 8 miles - 20151129 around home hilly 8 miles 29 Nov 15 09:15 1:06:50 8.766 7.87 7:37 159 172 7:23 253view on os maps 7:45  7:31  7:23  7:24  7:48  7:40  7:52  7:48  7:25 Saucony Type A6 first run for a week - not bad
Road - Park Runs - Cardiff - 20151121 Cardiff park run 21 Nov 15 09:05 19:27 3.109 9.59 6:15 167 176 6:00 14view on os maps 6:00  6:22  6:27  5:49 Saucony Type A6 Cold! ~ 3 degrees. Fast first mile but I think the wind was behind. Again struggled in the last mile. Hard run.
Road - Cardiff Bay - 20151118 Cardiff bay 18 Nov 15 06:58 1:04:02 9.333 8.74 6:52 162 170 6:46 81view on os maps 6:54  6:50  6:54  6:46  6:49  6:49  6:49  7:02  6:49  7:03 Saucony Kinvara 2 (green) Again very happy with the pace today, quicker than I'd expected. The K2's are cusing blisters on both feet though.
Road - Races - 20151115 Cardiff Mo Run 15 Nov 15 10:10 38:43 5.860 9.08 6:36 171 176 6:28 50view on os maps 6:28  6:30  6:31  6:46  6:47  6:37 Saucony Type A6 Hard! only 5.8 miles so well short, but pace was nowhere near sub 40 10k time.
Road - Around home - 20151113 5k hilly 13 Nov 15 06:39 25:16 3.201 7.60 7:54 145 159 7:41 88view on os maps 8:13  7:41  7:55  7:12 Saucony Type A6  Easy run before Sunday's 10k mo run
Road - Cardiff Bay - 20151110 Cardiff Bay 10 Nov 15 07:06 1:04:15 9.288 8.67 6:55 160 168 6:49 73view on os maps 7:05  6:56  6:54  7:01  6:52  6:50  6:50  7:01  6:49  6:44 Saucony Kinvara 2 (green) Very happy with the pace, especially after last Saturday's slowest park run for 14 months. Felt hard but do able all the way round.
Road - Park Runs - Cardiff - 20151107 Cardiff park run 07 Nov 15 09:04 19:37 3.093 9.46 6:21 168 177 6:11 17view on os maps 6:11  6:19  6:39  4:47 Saucony Type A6 Plan was 6:10 miling - The first one was spot on, the second was a bit slow, but the final mile was terrible. My average hr is up there though so I was trying. I forgot my barcode today, but today was my 49th park run, and finishing 16th was my best position so far! I'm the unknown runner in position 16 at http://www.parkrun.org.uk/cardiff/results/weeklyresults/?runSeqNumber=408
Road - Bute Park - 2 miles - 20151106 20151106 Bute park 2 mile 06 Nov 15 12:37 07:01 0.982 8.40 7:09 160 170 0 15view on os maps 7:09 Bare Access (green) Haven't run since last Saturday night doing Pen-y-fan, so wanted to wake the legs up before tomorrows park run
Trail - Pen Y Fan - 20151030 Gate to summit to gate 31 Oct 15 18:40 47:35 3.829 4.83 12:26 149 166 8:56 454view on os maps 15:46  14:53  8:56  9:37 Trailroc 245 On the way home after 6 hours mtb at Nant Y Arian. In the dark with Zebralight H52, medium M1 (54 lumens) and even M2a 27lm (possibly b 13lm not sure) was enough to speed walk up by. Also took the Thrunite Ti3 and on full that had plenty of light (120 lumen) and medium (12 lumen) was enough to walk by). Running down had the light on max nut it bounced around too much on my head. Cear sky, no wind, very bright stars. 2 tents on the summit.
Trail - 20151029 Run Walk Crawl Ghost run 29 Oct 15 19:10 34:56 4.829 8.29 7:14 167 174 7:03 69view on os maps 7:03  7:21  7:16  7:14  7:17 Trailroc 245 This was a 'fun run' rather than a race - but I won! The route was around a field, hard pack trail beside the river, short uphill on tarmac then muddy in the woods before looping around a some football fields and retracing steps back. I led from the start and finished 2 mins ahead of the next runner. I had my Zebralight H52 on H2a mode (I thought it was on H1 max, silly me) and it was plenty of light. After the race I re-charged the battery and it had only used 1/3rd of the capacity In enjoyable route in the dark.
Road - Around home - 10k - 20151027 around home 10k 27 Oct 15 06:06 46:01 6.420 8.37 7:10 155 171 6:56 119view on os maps 7:29  7:11  7:02  6:56  7:39  6:57  6:35 Saucony Type A6 OK run, but a bit slower than I'd expected
Road - Park Runs - Cardiff - 20151024 Cardiff park run 24 Oct 15 09:04 19:26 3.096 9.56 6:17 167 175 6:05 13view on os maps 6:05  6:22  6:19  6:52 Saucony Type A6 hard
Road - Cardiff Bay - 20151020 Cardiff bay 20 Oct 15 06:59 1:08:37 9.310 8.14 7:22 156 164 7:13 66view on os maps 7:13  7:23  7:21  7:23  7:29  7:19  7:19  7:25  7:28  7:28 Saucony Kinvara 2 (green) Not fast, not slow, just a longish run - all good, though left foot tiny bit twingy on ball of foot
Road - Other - 20151018 Cardiff junior park run route 18 Oct 15 10:09 07:40 1.238 9.69 6:11 161 169 6:09 9view on os maps 6:09  6:23 Saucony Type A6 An attempt to see how fast I could run this route - not great today
Road - Around home - 10k - 20151015 around home 10k hilly 15 Oct 15 06:32 47:38 6.254 7.88 7:37 152 167 7:14 114view on os maps 7:54  7:14  7:26  7:50  7:50  7:28  7:36 Saucony Type A6 First decent run after 50mile Gower, ok
Road - Around home - 2 mile - 20151012 around home 2 miles 12 Oct 15 06:53 17:27 2.010 6.91 8:41 139 153 8:25 44view on os maps 8:57  8:25  6:34 Saucony Kinvara 2 (red) Slow sore recovery run after Saturdays 50 milers
Trail - Ultra - 20151010 Gower 50 Ultra 10 Oct 15 07:32 9:25:20 49.527 5.26 11:25 143 164 8:36 1528view on os maps 9:02  10:04  8:45  8:40  8:48  10:20  9:38  11:06  10:46  9:18  9:20  11:16  11:00  9:57  9:34  10:18  12:52  9:47  12:50  12:12  15:20  12:16  14:00  12:36  13:36  12:05  11:30  13:09  9:51  12:16  10:46  13:11  12:35  13:48  11:21  8:36  12:41  9:18  12:26  10:46  12:01  10:05  12:27  10:09  13:03  13:19  15:43  12:25  11:26  13:12 Trailroc 245
Road - Around home - 20151008 around home 5k 08 Oct 15 06:52 25:33 3.262 7.66 7:50 146 163 7:37 78view on os maps 8:16  7:37  7:43  7:28 Saucony Kinvara 2 (red)
Road - Races - 20151004 Cardiff half marathon 15 04 Oct 15 09:00 1:27:03 13.100 9.03 6:39 170 177 6:25 103view on os maps 6:32  6:25  6:32  6:34  6:30  6:36  6:44  6:45  6:39  6:51  6:55  6:46  6:37  6:24 Saucony Type A6
Road - Around home - 2 mile - 20151001 around home 2 miles 01 Oct 15 06:56 13:23 1.998 8.96 6:42 158 171 6:36 43view on os maps 6:36  6:48 Saucony Type A6  Short fast run before Sundays half marathon
Road - Around home - 2 mile - 20150927 around home 2 miles 27 Sep 15 16:00 14:31 2.003 8.28 7:15 147 162 7:11 41view on os maps 7:19  7:11  6:38 Saucony Type A6 Easy short run
Road - Commute - From work - 3.6 miles - 20150924 From work 24 Sep 15 17:21 26:01 3.613 8.33 7:12 158 165 6:43 96view on os maps 6:57  6:43  7:47  7:29 Saucony Kinvara 2 (green) No probs, not sure why I slowed down so much after half way - or is it that the gps is shite?
Road - Races - 20150920 Relish 2 Tunnels 10k Bath 20 Sep 15 10:14 40:17 5.461 8.13 7:23 164 176 5:22 69view on os maps 6:43  9:11  6:55  5:53  5:22  5:56 Saucony Type A6 Good but tough run through the two tunnels (hence the poor gps data). COuldn't quite break 40 mins.
Road - Maldon - 20150916 Maldon 10 miles 16 Sep 15 18:47 1:16:42 9.960 7.79 7:42 145 153 7:34 34view on os maps 7:37  7:34  7:52  7:55  7:52  7:43  7:40  7:35  7:37  7:35 Saucony Type A6 Easy paced run as planned, no problems, but extremely wet, running thorugh huge puddles and torrential outburts, not cold though so all good. Had to use headtorch on the way back, very dark
Road - Park Runs - Cardiff - 20150912 Cardiff park run 12 Sep 15 09:08 19:30 3.085 9.49 6:19 166 173 6:10 15view on os maps 6:10  6:21  6:31  5:33 Saucony Type A6 After smashing my 10k pb last Monday at the Cardiff 10k I thought I might do well today, but a late night working last night, and more this morning at 6am and its my second slowest run since Janurary - at least I hope the working is to blame...
Road - Around home - 20150908 around home 5k 08 Sep 15 07:35 24:41 3.122 7.59 7:54 146 162 7:30 93view on os maps 8:20  7:58  7:30  7:05 Saucony Type A6 Easy run after Sundays 10k pb
Road - Races - 20150906 Cardiff 10k 06 Sep 15 10:01 39:26 6.177 9.40 6:23 171 178 6:15 37view on os maps 6:15  6:15  6:29  6:23  6:27  6:26  6:41 Saucony Endorphin I was hopinh gor 39:30 which would be a big pb by 20 seconds for the 10k. The first two miles were a bit faster really, I planned to run @ 6:20 min/miles, but then I had to work very hard to stay under 6:30. Very hard race, probably the 3rd hardest, after the two recent 1:26:30 halfs last year. Chuffed to bits with the time, and no problems during or gthe next day either.
Road - Around home - 2 mile - 20150904 around home 2 miles 04 Sep 15 07:01 22:00 2.846 7.76 7:44 145 162 7:29 74view on os maps 7:58  7:29  7:44 Saucony Kinvara 2 (red) Low hr
Trail - 20150831 Run Walk Crawl Trail Half Marathon 31 Aug 15 09:07 1:53:16 13.943 7.39 8:07 160 175 6:31 620view on os maps 8:55  8:21  7:23  7:12  6:31  10:10  8:54  8:56  8:26  7:11  7:47  8:21  7:45  7:53 Trailroc 245 A good long trail run. Maybe 3 quarters was on forest road, some of it fast downhill, but there were some tech grassy/muddy/rooty bits too - hard
Road - Commute - To work - 3.6 miles - 20150828 To work 28 Aug 15 07:37 27:31 3.754 8.19 7:20 150 162 7:05 52view on os maps 7:55  7:15  7:05  7:00 Saucony Kinvara 2 (green) After 16 mile bike - good run but getting tired now
Road - Commute - From work - 3.6 miles - 20150827 From work 27 Aug 15 18:03 26:21 3.740 8.52 7:03 153 165 6:50 68view on os maps 7:05  6:50  7:06  7:14 Saucony Kinvara 2 (green) Another good run, happy
Road - Cardiff Bay - 20150825 Cardiff Bay 25 Aug 15 07:05 1:05:50 9.571 8.72 6:53 161 169 6:47 73view on os maps 6:48  6:50  6:54  6:55  6:47  6:53  6:58  6:55  6:50  6:58 Saucony Kinvara 2 (green) Good run. Planned sub 7 min and got it.
Road - Around home - 5km - duathlon - 20150823 hilly 5k plus 23 Aug 15 08:02 24:50 3.344 8.08 7:26 150 164 7:14 62view on os maps 7:33  7:38  7:14  6:58 Saucony Type A6 After a hilly 16 miles ride up Caerphily mountain twice.
Road - Commute - To work - 3.6 miles - 20150821 To work 21 Aug 15 07:47 26:18 3.605 8.23 7:18 156 170 7:05 48view on os maps 7:50  7:05  7:12  6:55 Saucony Kinvara 2 (green) Not as fast as running home yesterday, but still not bad. Same tiny rucsac as last night
Road - Commute - From work - 3.6 miles - 20150820 From work 20 Aug 15 17:22 25:25 3.577 8.44 7:06 160 169 6:48 63view on os maps 7:02  6:48  7:10  7:40 Saucony Kinvara 2 (red) Fastest ever run home! DIdn't set off with that intention, just felt good running. Only had tiny camelback with phone and watch. Got stung by something after 2 miles, on my arm under the rucsac strap - thought I was on fire it hurt so much.
Road - Bute Park - 10k - 20150818 Bute park 10k 18 Aug 15 07:33 42:00 6.212 8.87 6:46 165 175 6:39 55view on os maps 6:50  6:40  6:39  6:50  6:47  6:50  6:34 Saucony Kinvara 2 (red) tough, but happy with pace. No probs with dodgy foot
Road - Races - Triathlon - Tuska Sprint Tri 2015 - run 16 Aug 15 08:28 19:05 2.989 9.40 6:23 164 173 6:29 40view on os maps 6:36  6:29  6:03 Saucony Type A6 Crap swim, great bike, good run
Road - Bute Park - Fast km attempts - Another poor 1km attempt 12 Aug 15 07:49 17:13 2.154 7.51 8:00 147 171 7:20 15view on os maps 8:39  7:20  7:58 Saucony Kinvara 2 (red) Even slower than the last one!
Road - Around home - 10k - 20150809 around home 10k 09 Aug 15 07:19 49:00 6.699 8.20 7:19 151 164 7:07 127view on os maps 7:27  7:28  7:13  7:09  7:49  7:07  6:51 Saucony Type A6 rick after 40km bike - all ok
Road - Park Runs - Cardiff - 20150808 Cardiff park run 08 Aug 15 09:01 19:04 3.102 9.76 6:09 170 176 5:56 16view on os maps 5:56  6:14  6:20  5:15 Saucony Endorphin Was kinda hoping this might be a new pb. Endo says I got a new mile record of 5:46 just after the start - I wasn't intending too, infact had planned to run a consistent 6:10 ish for a 19:10, but as usual got carried away at the start. Always struggle in the 2nd and 3rd miles, but glad they're all within 20m/5k pace. No probs with feet/toes/anything
Road - Bute Park - Fast km attempts - 20150806 1km attempt 06 Aug 15 07:58 15:46 2.038 7.75 7:44 155 174 7:31 16view on os maps 8:00  7:31  6:49 Saucony Kinvara 2 (red) I thought 1km was just short of the full circuit, but on endo it looks like th circuit is just short of a k, so maybe I slowed down too soon?
Road - Bute Park - Fast mile attempts - 20150804 - Bute park fast mile 04 Aug 15 07:49 13:00 1.782 8.22 7:18 156 174 7:04 13view on os maps 7:04  7:35 Saucony Kinvara 2 (red) Not fast :(
Road - Around home - 5km - duathlon - 20150802 around home 5k 02 Aug 15 07:56 22:14 3.122 8.43 7:07 161 174 7:07 66view on os maps 7:07  7:08  7:12  6:16 Saucony Type A6  After a 10m kom bagging local bike ride
Road - Races - Triathlon - Outlaw - run 26 Jul 15 12:57 4:09:09 26.024 6.27 9:34 136 156 7:53 191view on os maps 8:55  9:02  8:35  8:37  8:57  8:58  8:53  9:11  8:48  9:24  9:26  9:42  8:59  9:25  8:55  8:40  9:02  9:34  8:42  10:58  11:35  10:54  11:24  13:27  10:59  7:53  9:40 Saucony Type A6
Road - Other - 20150722 Mawddach trail 22 Jul 15 07:45 30:36 3.993 7.83 7:40 144 154 7:36 24view on os maps 7:36  7:42  7:43  7:39 Saucony Type A6 Easy run before Outlaw on Sunday - all good
Road - Park Runs - Cardiff - 20150718 Cardiff park run 18 Jul 15 09:00 19:25 3.114 9.62 6:14 165 173 6:13 14view on os maps 6:13  6:20  6:14  5:23 Saucony Endorphin  Good run, happy with pace, no probs
Road - Around home - 4 mile - 20150715 around home 4 miles 15 Jul 15 06:44 29:31 4.029 8.19 7:20 155 168 7:11 89view on os maps 7:11  7:16  7:17  7:31  10:00 Saucony Type A6 foot ok but can feel the toe isn't right
Road - Bournemouth - 20150712 bourenmouth fast dash 12 Jul 15 12:25 08:58 1.390 9.30 6:27 156 166 6:25 11view on os maps 6:25  6:33 Saucony Type A6 After a pier to pier swim, felt good
Road - Maldon - 20150709 Maldon half 09 Jul 15 04:54 1:40:48 13.074 7.78 7:43 146 161 7:01 36view on os maps 7:54  7:53  7:47  7:53  7:45  7:47  7:51  7:49  7:47  7:44  7:36  7:25  7:01  7:36 Saucony Type A6 Much better than I'd expected, great run, even sped up at the end, could have kept going
Road - Park Runs - Cardiff - 20150704 Cardiff park run 04 Jul 15 09:03 19:33 3.118 9.57 6:16 168 176 6:10 16view on os maps 6:10  6:20  6:21  5:56 Saucony Type A6 8 or 9 weeks since my last parkrun, mostly due to bad foot mtbing several weeks ago. I wasn't sure how it would be having done so little running recently. Started off steady and the first 2 miles were OK, but by 2.5 miles my breathing was terrible, felt quite bad really, but ploughed through it and near the end was feeling fine again. A hard run, but pleased with the time. Warm and humid, my vest was soaked at the end.
Road - Around home - 2 mile - 20150702 around home 2 miles 02 Jul 15 07:08 14:49 2.056 8.32 7:13 150 164 7:10 41view on os maps 7:10  7:13  8:01 Saucony Type A6 All good
Road - Around home - 1 mile - 20150630_054341 30 Jun 15 06:43 11:45 1.568 8.01 7:30 145 158 7:28 16view on os maps 7:28  7:33 Saucony Type A6 First run for 15 days - foot (hurt at mtb antur) still a bit achey but definately better
Road - Races - Triathlon - Cotswold 113 2015 - run 14 Jun 15 09:15 1:47:23 12.569 7.02 8:33 151 159 7:21 65view on os maps 7:34  7:21  8:05  7:35  8:34  7:45  8:26  7:56  9:41  8:48  10:52  9:47  8:49 Saucony Type A6 Rubbish run, felt so hard, can't even fully blame my sore foot. My ankles were very sore for the start and then I just had no oomph, walked quite a bit at the end
Road - Around home - 9 miles - 20150529 around home 9 miles hilly 29 May 15 15:21 1:04:25 9.003 8.39 7:09 153 167 6:48 194view on os maps 7:19  7:04  6:57  6:48  7:21  7:09  7:02  7:37  7:08  0:00 Saucony Type A6 Good run, had no goal, just run
Road - Pembrokeshire - 20150527 whitesands to campsite 27 May 15 19:23 22:20 3.264 8.77 6:51 153 165 6:35 98view on os maps 7:23  6:35  6:38  6:35 Saucony Type A6 Same as two days ago
Road - Pembrokeshire - 20150525 whitesands to campsite 25 May 15 20:59 22:49 3.276 8.61 6:58 153 165 6:40 96view on os maps 7:38  6:40  6:41  6:37 Saucony Type A6 Steep hill for first half mile, then sped up a bit, good run
Trail - 20150523 Man-Up events- Mud Run 23 May 15 12:04 33:13 3.300 5.96 10:04 163 171 8:37 292view on os maps 8:37  11:08  10:45  8:58 Other Stumbled across this event, didn't have the 'right' shoes so wore the Merrel Trail GTX things I had on.  My first obstacle/mud run. I set off at a good pace and was quickly in third place (I was number 141). Had to climb over gates, climb over hay stacks, then plunged into a pond and had to properly swim 25 meters or so, bloody cold. Then more running through gorse/brambles/nettles, before having to go under some barbed wire - I didn't keep my arse down and ripped my shorts twice and cut my backside. Then another pond swim, and then under logs with my face fully in the mud - shit got in my eyes etc. Rinse and repeat a bit. We at the front went the wrong way amd had to back track, so I was now in fourth place. Up a steep slate path and under more mud trunks. The guy at the front (who'd gone past as we went the wrong way) didn't know which way to go so wasted his efforts running up and then down a field, before we all went the wrong way. 2 final skips full of muddy water and hay and I was over the finish line in third. Was supposed to be 4.6 miles but I followed the 2 or 3 people ahead of me and we went the wrong way and finished a bit short.  They had a big cattle trough full of hot water so we got into that to wash some mud off, but it stung like crazy, my legs were red raw with gashes and scratches.  
Road - Around home - 4 mile - 20150522 around home 4 miles 22 May 15 07:17 27:28 4.023 8.79 6:50 161 174 6:43 86view on os maps 6:43  6:45  6:51  7:00  7:04 Saucony Type A6 Quicky run before hols
Road - Races - Triathlon - Llanelli Sprint tri - May 2015 17 May 15 09:07 19:34 3.070 9.41 6:22 159 166 6:12 124view on os maps 6:32  6:26  6:12  5:46 Saucony Type A6 Feet were cold when I started running, but pace was good and just got better abd better - great run after super fast bike ride
Road - Around home - 4 mile - 20150515 around home 4 miles 15 May 15 06:46 30:08 4.018 8.00 7:30 150 163 7:16 85view on os maps 7:16  7:19  7:32  7:52  7:42 Saucony Type A6 First run for nearly a week after a 18 mile week of fast runs. Target was 150hr, but it didn't feel super easy. Llanelli sprint tri in two days... 
Road - Park Runs - St Albans - 20150509 St Albans park run 09 May 15 09:01 19:05 3.048 9.58 6:16 165 175 6:00 24view on os maps 6:00  6:16  6:32  5:50 Saucony Type A6 Could feel yesterdays 9 mile run, and this mornings swim too, good pace
Road - Around home - 9 miles - 20150508 around home 9 miles hilly 08 May 15 06:27 1:02:46 9.010 8.61 6:58 156 169 6:46 184view on os maps 7:14  6:53  6:53  6:46  7:15  6:51  6:52  7:09  6:49  0:00 Saucony Type A6 A good run. Hilly, so chuffed with sub 7 pace. No probs
Road - Races - 20150504 Cardiff Bay 5 mile 04 May 15 11:01 31:17 4.993 9.58 6:16 172 177 5:58 31view on os maps 5:58  6:10  6:23  6:33  6:17 Saucony Type A6 Did the 2k fun run with Dan half an hour earlier and then lined up in good time. Goal time was 31 mins, 6:12 min/mile. I started off well, possibly too quick, but was on pac euntil the 4th mile. It was into the wind up the barrage and I struggled. Had the wind on the way back for the final mile abut 10+ people overtook me in the last half mile. I sprinted for the last 100m.   A hard race, but some new records, and if I can do another 6:25 mile I'd be on on for a new 10k record easily.
Road - Around home - 10k - 20150429 around home 10k 29 Apr 15 06:36 47:38 6.438 8.11 7:24 153 168 7:09 164view on os maps 7:43  7:21  7:12  7:09  7:44  7:20  7:12 Saucony Kinvara 2 (red) Slow run, still have sore legs from Saturdays treadmill run - never again!
Road - Races - Triathlon - 20150425 Laguna Indoor Sprint Tri 25 Apr 15 08:06 19:28 3.107 9.58 6:16 169 174 6:16 0view on os maps 6:16  6:16  6:16  6:16 Saucony Type A6
Road - Maldon - 20150421 Maldon 10k 21 Apr 15 05:56 43:01 6.477 9.03 6:38 162 168 6:31 76view on os maps 6:31  6:41  6:42  6:41  6:36  6:39  6:39 Saucony Type A6 Good speed! A tough run to maintain that pace, but happy. No probs
Road - Around home - 2 mile - 20150419 around home 2 miles 19 Apr 15 07:37 13:55 2.064 8.90 6:44 156 166 6:43 67view on os maps 6:48  6:43  6:12 Saucony Kinvara 2 (green) Fast brick run after 30 mile ride
Road - Park Runs - Cardiff - 20150418 Cardiff park run 18 Apr 15 09:05 18:46 3.085 9.86 6:05 169 178 5:57 36view on os maps 5:57  6:13  6:09  5:15 Saucony Endorphin After the Carmarthen spriint tri last Sunday I've really struggled for motivation, 3 times this week I was 'going to' go for a run or bike before work, but only did one short run, just couldn't be bothered. Wierd as I'd come 8th at the tri so was really chuffed with that.  So this morning I wasn't expecting anything good. The first mile was good, and I just kept running through the second mile but knew after 3 km's that the time could be sub 19, so after 4 km's it was a possibility. I really ran hard for the last k, and just got a new pb - awesome. Maybe more rest is no bad thing!
Road - Around home - 4 mile - 20150416 around home 4 miles 16 Apr 15 06:26 28:56 4.006 8.31 7:13 148 162 7:07 109view on os maps 7:28  7:07  7:07  7:11  0:00 Saucony Type A6 A steady run, didn't really want to be knew I should. 
Road - Races - Triathlon - 20150412 Carmarthen Sprint Triathlon - run 12 Apr 15 10:48 19:37 3.024 9.25 6:29 162 170 6:18 86view on os maps 6:18  6:28  6:42  5:59 Saucony Type A6
Road - Around home - 2 mile - 20150409 around home 2 miles 09 Apr 15 06:58 14:04 2.067 8.82 6:48 157 168 6:45 33view on os maps 6:54  6:45  6:06 Saucony Endorphin Short but quickish nrick before Sundays sprint tri
Road - Around home - Half marathon - 20150405 14 miles 05 Apr 15 07:41 1:48:30 14.742 8.15 7:22 152 165 6:54 77view on os maps 7:29  7:12  7:15  7:15  7:13  7:14  7:16  7:17  10:13  7:00  7:10  7:05  6:54  6:56  6:45 Saucony Type A6 Had to stop for a poo behind a building after 8 miles, felt much better afterwards. Happy with the pace, would like to keep everything sub 7 from now on, but the start mile is tough as it has a big hill. Got up, at a High5 caramel bar and half a pint of water ad set off running. I had a gel at mile 10 but that was it. Didn't run out of energy, infact got faster and fast, the shit helped a lot... I was meeting the family for Caridff park run at 9:30 but I'd underestimated the distance by about a mile so had to run all the way to them, making it with literally 2 mins to spare.   
Road - Around home - 8 miles - 20150401 around home 8 miles hilly 01 Apr 15 06:32 58:34 8.347 8.55 7:01 158 169 6:49 185view on os maps 7:14  6:57  6:49  6:50  7:35  6:57  6:54  6:58  6:48 Saucony Type A6 Good run, tough ish pace
Road - Around home - 8 miles - 20150329 Around home 8 miles hilly 29 Mar 15 10:20 59:25 8.148 8.23 7:18 164 176 7:02 412view on os maps 7:23  7:17  7:02  7:06  7:40  7:05  7:11  7:35  7:31 Saucony Type A6 Very windy, bit wet. No probs, but hard enough
Road - Around home - 10k - 20150325 around home 10k hilly 25 Mar 15 06:10 45:05 6.251 8.32 7:13 153 166 6:55 145view on os maps 7:31  7:14  7:01  7:08  7:37  6:55  6:30 Saucony Type A6 Still had sore legs from Sunday's 100mile sportive, nearly didnt bother going for this run, but glad I did. It was a good tough run.
Road - Maldon - 20150318 Maldon 15km 18 Mar 15 06:17 1:05:00 9.363 8.64 6:57 162 169 6:50 142view on os maps 6:56  6:50  7:04  6:50  6:56  6:55  7:00  6:56  7:03  6:52 Saucony Type A6 Got up early and just had a glass of water and a High5 choco caramel energy bar thing, and ran this. Had hoped to be sub  pace and it was, so perfect speed. Not easy, but not trerribly hard either - all good.
Road - Around home - 4 mile - 20150315 around home 4 miles 15 Mar 15 15:46 32:44 4.078 7.47 8:02 140 160 7:49 118view on os maps 8:14  8:03  8:01  7:49  7:53 Saucony Kinvara 2 (green) Was getting frustrated at home sitting around, so decided to do a very easy run - was going to do 150hr but after a mile it was even less - easy run
Road - Park Runs - Cardiff - 20150314 Cardiff park run 14 Mar 15 09:02 18:58 3.060 9.68 6:12 164 173 5:51 27view on os maps 5:51  6:26  6:22  5:08 Saucony Type A6 After doing a pb 2 weeks ago I thought I might instead try for a new 1 mile record today. Iset off right at the front (as there was no room to move back when I got there) and I set off at full pace - too quick to maintain. I could see from my watch pace that I probably wasn't on for a new mile pb after the first mile, and the second mile I struggled to even keep 6:26 pace. The third mile my breathing was hard, but I wasn't losing any further time, and for the last 300m or so I really tried to pick up speed. Final time is my 3rd  fastest ever, and 3rd sub 19, so very happy. Low low hr for the pace - my breathing is holding me back now...
Road - Around home - 10k - 20150311 around home 10k hilly 11 Mar 15 05:47 44:05 6.264 8.53 7:02 157 171 6:47 152view on os maps 7:15  6:59  6:47  6:59  7:27  6:56  6:28 Saucony Kinvara 2 (red) Felt better (faster) than last time, no blisters today but a few hotspots.
Road - Maldon - 20150305 Maldon 10k 05 Mar 15 05:31 45:20 6.553 8.67 6:55 157 164 6:53 14view on os maps 6:53  6:57  6:56  6:57  6:54  7:00  6:47 Saucony Type A6 Another good run, but again not the easiest!
Road - Maldon - 20150303 Maldon 10k 03 Mar 15 06:29 44:52 6.504 8.70 6:54 160 167 6:53 126view on os maps 6:53  6:55  6:54  6:54  6:54  6:55  6:52 Saucony Type A6 Good run - had to work pretty hard to stay under 7min/mile towards the end
Road - Park Runs - Cardiff - 20150228 Cardiff park run 28 Feb 15 09:05 18:49 3.088 9.85 6:06 168 177 5:56 27view on os maps 5:56  6:11  6:13  5:27 Saucony Type A6 Great run! New Pb! I set off near the front, and though I'd planned to try to run at 6:08/mile consistently to try to get sub 19, I felt good and was a bit quick in the first mile. I expected I'd start slowing down, and I did, but I didn't feel the seem struggle as usual and targetted som runners in froint and didn't lose any ground on them in the second mile. For the last mile it was getting tough, but I stillw asn't losing ground and even managed to retake someone. I knew I was on for a potential pb after 2 miles so really tried, and with 400m to go tried to speed up, which I think is what got me the pb.  Surprisingly low hr for the pace, but my breathing was very heavy at the end. No foot probs at all
Road - Around home - 10k - 20150224 around home 10k hilly 24 Feb 15 06:27 46:48 6.286 8.06 7:27 154 170 7:13 182view on os maps 7:45  7:27  7:13  7:14  7:50  7:23  6:44 Saucony Kinvara 2 (green) Hard and slow! And got a blister on inside of left foot!
Road - Races - Duathlon - Chilly Duathlon 2015 ? Run 2 22 Feb 15 12:39 13:18 1.937 8.74 6:52 166 170 7:05 58view on os maps 7:05  6:37 Saucony Type A6
Road - Races - Duathlon - Chilly Duathlon 2015 ? Run 1 22 Feb 15 11:59 12:14 1.955 9.59 6:15 169 176 6:13 49view on os maps 6:13  6:18 Saucony Type A6
Road - Around home - 1 mile - 20150220_082950 20 Feb 15 08:29 06:57 1.016 8.77 6:50 158 165 6:51 36view on os maps 6:51  6:41 Saucony Kinvara 2 (red) Very short duathlon try out
Road - Around home - 1 mile - 20150220_080119 20 Feb 15 08:01 07:21 0.977 7.97 7:31 142 161 0 31view on os maps 7:31 Saucony Kinvara 2 (red) Very short duathlon try out
Road - Around home - 2 mile - 20150218 around home 2 miles 18 Feb 15 07:51 14:49 2.075 8.40 7:08 155 165 7:07 72view on os maps 7:12  7:07  6:41 Saucony Kinvara 2 (red) Another brick run after 12 mile local loops * 6 ride on the dolan - all good
Trail - 20150215 Bath Skyline 10k trail run 15 Feb 15 11:31 51:58 6.193 7.15 8:24 166 174 6:14 332view on os maps 6:14  8:16  9:48  7:47  10:54  7:40  6:50 X-Talon 212 Tough run! Quite a lot of flat grassy miles where the pace was good, but some steep downs and very muddy steep climbs. Enjoyable but hard! Think I was third in my wave.
Road - Around home - 2 mile - 20150212 around home 2 miles 12 Feb 15 06:42 14:52 2.036 8.22 7:18 153 163 7:18 69view on os maps 7:18  7:20  6:22 Saucony Kinvara 2 (green) Brick run after 10 mile bike - all good
Road - Bute Park - 10k - 20150211 Bute park 10k 11 Feb 15 12:35 42:17 6.277 8.91 6:44 158 174 6:38 101view on os maps 6:38  6:40  6:48  6:50  6:44  6:48  6:37 Saucony Kinvara 2 (red) Good run, very happy with pace, wasn't expecting it to be that quick, felt good
Road - Around home - 2 mile - 20150205 around home 2 miles 05 Feb 15 06:41 14:49 2.052 8.31 7:13 154 163 7:14 74view on os maps 7:14  7:14  6:34 Saucony Kinvara 2 (green) Brick run after 10 mile cycle
Road - Commute - From work - 4 miles - 20150202 Work to Dans school 02 Feb 15 16:35 29:04 4.109 8.48 7:04 162 173 6:46 294view on os maps 6:46  7:07  7:01  7:23  7:13 Saucony Kinvara 2 (green) Felt good
Road - Commute - To work - 3.6 miles - 20150202 To work 02 Feb 15 07:17 27:53 3.709 7.98 7:31 146 161 7:21 107view on os maps 8:01  7:25  7:21  7:10 Saucony Kinvara 2 (green)
Road - Bute Park - 10k - 20150128 Bute park 10k 28 Jan 15 12:12 44:36 6.226 8.38 7:10 0 0 6:59 119view on os maps 7:20  7:13  7:09  7:14  6:59  7:04  7:12 Saucony Kinvara 2 (red) Forgot my hr strap
Trail - Craig yr Allt Fell Race - 20150124 Craig yr Allt 24 Jan 15 13:58 36:06 3.796 6.31 9:31 168 175 8:39 373view on os maps 9:08  8:39  11:34  8:31 X-Talon 212 A short but very tough race. Started off up a steep tarmac road then turned offroad up a hill. Single file at the start so forced to walk (luckily) but once on top there was room to pass people. Once we got to the summit we turned right and ran straight down the side of the hill - no path, just straight down. It was then muddy round the bottom before clibing back up (had to walk bits, too knackered). Going back down was steep and muddy - the XTalons were a good choice. There was a flat bit along the taff trail and then a long long climb back up to the top, again I had to walk a lot of it, and then a final run down to the finish. Very enjoyable! Only cost £5 too.
Road - Bute Park - 4 miles - 20150120 Bute park 4 miles 20 Jan 15 12:14 27:35 4.035 8.78 6:50 161 170 6:41 61view on os maps 6:53  6:50  6:41  6:58  6:19 Saucony Kinvara 2 (red) First run since the 15 mile Fan Dance a week last Sunday where I hurt my right big toe. Its still a little sore but ok to run on. Tough run, not easy.
Trail - Fan Dance - Winter 2015 - 20150111 The Fan Dance 11 Jan 15 09:00 2:41:34 14.298 5.31 11:18 158 172 7:14 1278view on os maps 13:47  15:11  12:25  9:13  7:23  7:55  7:14  9:57  11:43  12:46  12:28  20:04  8:25  10:27  8:38 Trailroc 245
Road - Commute - From work - 3.6 miles - 20150107 From work 07 Jan 15 16:43 27:39 3.598 7.81 7:41 154 163 7:17 135view on os maps 7:44  7:17  7:56  7:51 Saucony Kinvara 2 (green) Run home in the rain - all good
Road - Commute - To work - 3.6 miles - 20150107 To work 07 Jan 15 07:23 28:47 3.637 7.58 7:55 152 165 7:45 80view on os maps 8:06  7:45  8:08  7:30 Saucony Kinvara 2 (green) Wearing cycling rucsac with usual lunch, fruit etc - doing the Fan Dance run on Sunday so wanted to get some time in wearing a rucsac. Felt harder than it should have.
Road - Park Runs - Cardiff - 20150103 Cardiff park run 03 Jan 15 09:01 19:27 3.084 9.51 6:18 168 174 6:10 4view on os maps 6:10  6:23  6:26  5:40 Saucony Type A6 Very wet and pretty cold. I set off hoping to take the first mile a little easier than usual, and maintain the pace - I was aiming for 6:10 pace for a 19:10 time, but after the first mile I struggled - my breathing was the problem
Road - Park Runs - Bournemouth - 20150101 Bournemouth park run 01 Jan 15 09:02 19:54 3.057 9.22 6:31 168 176 6:19 70view on os maps 6:19  6:31  6:44  5:57 Trailroc 245 Just an average run... but Charlotte did it too so I went back and ran with her to the end
Road - Bute Park - 4 miles - 20141230 Bute park 4 miles 30 Dec 14 12:22 28:34 4.155 8.73 6:53 163 171 6:49 103view on os maps 6:55  6:55  6:50  6:49  7:01 Saucony Kinvara 2 (red) Felt harder than I would have expected, but no problems
Trail - 20141227 Seven Sins run 27 Dec 14 10:04 1:02:56 6.990 6.66 9:00 170 180 7:50 496view on os maps 9:19  7:50  9:09  9:05  10:26  9:28  7:44 Trailroc 245 Very muddy, very slippery, steep hills up and down. The two tunnels had knee deep water, not terrible but pretty cold (and sealskin socks just keep the water in). A good hard run, lovely crisp sunny conditions. Had hoped to break the hour for the coveted 'Sub 60' T shirt but it was too hard. Had to walk up all the climbs and my hr was still very high going up them.
Road - Around home - 2 mile - 20141226 Around home 2 miles 26 Dec 14 08:45 14:09 1.926 8.17 7:21 155 169 7:24 60view on os maps 7:24  7:17 Saucony Kinvara 2 (green) Esy run before tomorrows 7 mile race - gotta beat 60 mins!
Road - Around home - 2 mile - 20141224 Around home 2 miles 24 Dec 14 15:13 14:17 1.938 8.14 7:22 148 166 7:24 56view on os maps 7:24  7:20 Saucony Kinvara 2 (green) Had a bad cold recently, but have a 7 mile trail race on Saturday so wanted to do soemthing - didnt feel great
Road - Park Runs - Cardiff - 20141213 Cardiff park run 13 Dec 14 09:02 19:20 3.086 9.58 6:16 168 173 6:00 22view on os maps 6:00  6:23  6:26  6:03 Saucony Type A6 Freezing, with small patches of ice on the tarmac, but blue sky and no wind. Bit dissapointed with the time after beating my 1km pb last Wednesday
Road - Bute Park - Fast km attempts - 20141210 New 1km pb 10 Dec 14 12:20 14:01 1.875 8.03 7:28 152 173 7:02 28view on os maps 7:02  7:59 Saucony Kinvara 2 (red) Finally beat my existing 1km pb, but it was very hard! 
Trail - 20141206 MCN 10 mile Trail run - Beacons 06 Dec 14 08:00 1:14:42 9.532 7.66 7:50 165 173 6:39 425view on os maps 8:45  8:27  10:10  8:35  6:59  6:54  7:21  6:39  7:09  6:54 Trailroc 245
Road - Around home - Fast km attempts - 20141203 Fast km attempt 03 Dec 14 06:58 14:33 1.934 7.98 7:31 149 167 7:18 55view on os maps 7:18  7:46 Saucony Kinvara 2 (green) Closer... 4 seconds now
Road - Around home - Fast km attempts - 20141201 Fast km attempt 01 Dec 14 07:43 14:47 1.921 7.80 7:42 150 167 7:23 51view on os maps 7:23  8:02 Saucony Type A6 Getting there... just 7 seconds slow now
Road - Bute Park - 4 miles - 20141127 Bute park 4 miles 27 Nov 14 12:35 30:08 4.472 8.90 6:44 159 169 6:38 72view on os maps 6:46  6:44  6:46  6:38  6:49 Saucony Kinvara 2 (red) Good run - wasn't expecting it to be fast but just ran for the first mile before looking at the pace and was surprised to see it sub 7, so kept going at same effort. Right knee a little twingy
Road - Around home - 2 mile - 20141126 around home 2 miles 26 Nov 14 07:48 14:34 2.032 8.37 7:10 154 171 6:57 59view on os maps 7:24  6:57  6:31 Saucony Kinvara 2 (green) Just a short run as I had 20 minutes to spare this morning
Trail - 20141122 Trail run -Cefn Onn 22 Nov 14 14:14 29:10 3.180 6.54 9:10 151 167 7:52 204view on os maps 9:44  10:16  7:52  7:08 Trailroc 245 first trail run for a long time (6+ months)! Already cycled 40km @ 19.7mph this morning but took the opportunity for this run - wore my new Inov-8 super light grey/orange rucsac with the things in to simulate what I need to carry at the Might Contain Nuts 10 miler in 2 weeks. All good, felt fine. Wore my new Inov-8 trailroc 245 shoes- first time runinng in them, also felt fine, but perhaps a little little - should I have gone for 8.5?
Road - Around home - Fast km attempts - 20141121 Fast km attempt 21 Nov 14 06:44 14:15 1.930 8.13 7:23 154 170 7:04 52view on os maps 7:04  7:44 Saucony Kinvara 2 (green) I've decided to try to beat all my existing pb's, starting with the shortest, so this is a fast km attaempt - dont think I quite ran a full km at full pace
Road - Around home - 2 mile - 20141121 fast km attempt 21 Nov 14 06:44 14:15 1.930 8.13 7:23 154 170 7:04 52view on os maps 7:04  7:44 Saucony Kinvara 2 (green)
Road - Races - 20141116 Cardiff Mo?Run 10k 16 Nov 14 10:10 39:27 6.112 9.30 6:27 170 175 6:23 75view on os maps 6:23  6:25  6:24  6:38  6:28  6:31  5:43 Saucony Type A6
Road - Bute Park - 2 miles - 20141113 Bute park 2 miles 13 Nov 14 12:19 13:12 2.095 9.52 6:18 166 173 6:13 49view on os maps 6:13  6:21  6:35 Saucony Kinvara 2 (red) Fast run - plan was to run 2 miles @ 6:20 pace. Had a strong wind behind for the first 1.2 miles so was quick, but then had to run into that on the way back. Not easy!
Road - Bute Park - 5k - 20141110 Bute park 5k 10 Nov 14 13:10 21:06 3.181 9.05 6:38 160 166 6:33 61view on os maps 6:33  6:39  6:41  6:43 Saucony Kinvara 2 (red) Good run! Was hoping for sub 7, easily did it - it wasn't easy though. No probs
Road - Bute Park - 10k - 20141104 Bute park 10k 04 Nov 14 12:46 48:13 6.279 7.81 7:41 151 159 7:23 139view on os maps 7:23  7:31  7:52  7:57  7:27  7:47  8:10 Saucony Kinvara 2 (red)  Easy run, kept my hr around 150, but had to made sure I went slow enough.
Road - Park Runs - Cardiff - 20141101 Cardiff park run 01 Nov 14 09:03 19:22 3.091 9.58 6:16 175 181 5:57 39view on os maps 5:57  6:21  6:31  6:06 Saucony Type A6 I tried very hard, and the average and max hr shows that, but it was 7 odd seconds slower than last week - wierd
Road - Around home - 4 mile - 20141028 around home 4 miles 28 Oct 14 06:14 28:34 3.877 8.14 7:22 158 171 7:09 1004view on os maps 7:40  7:17  7:09  7:22 Saucony Kinvara 2 (green) GPS started way off, this is 4 miles. Didn't feel very fit running this, but nothing hurt so OK
Road - Park Runs - Cardiff - 20141025 Cardiff park run 25 Oct 14 09:05 19:16 3.095 9.64 6:14 170 177 5:59 41view on os maps 5:59  6:22  6:23  5:42 Saucony Type A6 Happy with the time - 4th fastest so far. Again wasn't expecting it to be fast as not run much recently, my right knee is sore after a 20 mile bike at the mo so trying to rest a bit. Good run
Road - Bute Park - 3 miles - 20141022 Bute park 3 miles 22 Oct 14 12:40 25:39 3.659 8.56 7:01 153 163 6:52 28view on os maps 7:11  7:06  6:52  6:49 Saucony Kinvara 2 (red) Again felt a bit harder than I think it shold have - having a week off is no good?
Road - Around home - 2 mile - 20141019 around home 2 miles 19 Oct 14 06:42 15:02 2.022 8.07 7:26 150 163 7:26 61view on os maps 7:27  7:26  7:10 Saucony Kinvara 2 (green) Brick after 26 miles on Dolan @ 20.3mph
Road - Around home - 2 mile - 20141018 around home 2 miles 18 Oct 14 09:19 14:45 2.038 8.29 7:14 157 170 7:11 61view on os maps 7:17  7:11  7:06 Saucony Kinvara 2 (green) After a 22min turbo session in the garage. First run for a while - didnt feel good
Road - Races - 20141005 Cardiff half marathon 05 Oct 14 09:00 1:26:45 13.149 9.09 6:36 168 174 6:27 145view on os maps 6:28  6:27  6:39  6:36  6:36  6:36  6:32  6:37  6:34  6:43  6:44  6:45  6:32  6:20 Saucony Type A6 This run was 3 weeks after the Ironman, and just 6 weeks after my previous half at the Severn Bridge. I didn't think I'd break the Severn Bridge record but was hoping I might beat my Cardiff half previous record of 1:29:30. Usual brekky at 7, drank a small glass of water, ate a banana at 8 then cycled down to work nice and easy. Got changed, faffed, had a gel and 2 ibuprofen at about 8:30, and left the office at 8:40. I thought I'd struggle through the crowds to get around the castle to the white pen but in the end got there with at least 10 mins to spare. Though the night had been cold (6c) standing in the crowd of sub 1:30 runners, about 15 rows back from the front, I wasn't at all cold in my vest and shorts. When the cannon went off we walked a few yards and pretty much started running as we crossed the timing mat. A lot of people were running a little bit faster than me, maybe I started too far up front, but I saw my pace and felt OK so stuck to it. It looks like I slowed down for the 3rd mile even though its flat. The 4th mile has the biggest hill of the run, for about a 3rd of a mile, but the other side is down all the way so the time is recovered. I took a gel at mile 4 and 8, and had a couple of swigs of water at each water stop, though I maintained full pace and didn't stop running at all. After about 6 miles I knew I was ahead of me previous time but it didnt even occue to me that I could beat my half marathon pb. Going up the hill of Roath lake wasn't too bad and I seem to have maintaned pace there, but for some reason struggled coming along the other side, even though some of that was downhill. The last hill up under the bridge got my hr up but I know its mostly down from there. I knew I'd break my cardiff pb now, but still hadn't considered beating the severn bridge time.  My watch had been going off earlier and earlier than the mile markers (and others had too) so it was only in the last mile or so it occurred to me that I might break my pb - but I was pretty tired. I sprinted the last stretch and if you trust endo I did take 13 seconds off it, though my official time was slower. Striaght after the race I was very tired, but not absolutely broken like at the Severn bridge and previous cardiff half's, and within minutes I was serioulsy thinking I could have gone quicker. My hr was also lower than previous runs. I think I set off without thinking I could do it, and feeling I was tired after a lot of races recently, so I didn't really try my very hardest. It does make me think that a sub 1:25 is possible, I just need to find the right race, and be on form. The next day my legs  were very sore when walking, and my calves mostly were equally sore on Tuesday, walking was awkward. On Wednesday I could walk almost normally but they were still sore.
Road - Bute Park - 4 miles - 20141001 Bute park 4 mile 01 Oct 14 13:19 30:08 4.430 8.82 6:48 159 166 6:41 72view on os maps 6:45  6:41  6:57  6:47  6:54 Saucony Kinvara 2 (red) Just set off running. Didnt feel very fast but was glad to see 6:45 for the first mile. Kept pplugging away and a decent time by the end.
Road - Bute Park - 10k - 20140925 Bute park 10k 25 Sep 14 08:10 44:11 6.220 8.45 7:06 158 166 6:57 99view on os maps 7:05  7:03  7:09  7:15  7:10  6:57  6:57 Saucony Kinvara 2 (red) Was hoping for 7 min miles so just a bit slow today - felt harder than it should hace. Also left knee and right achillees twinged a bit!
Road - Park Runs - Cardiff - 20140920 Cardiff park run 20 Sep 14 09:04 19:44 3.067 9.33 6:26 171 180 6:14 43view on os maps 6:14  6:33  6:33  5:58 Saucony Type A6 Wasn't sure if it was too soon after Ironman Wales (6 days ago) but lined up at the start anyway. Ran hard, and was pleased with my time, couldn't have gone much quicker. No probs.
Road - Bute Park - 2 miles - 20140918_113920 18 Sep 14 12:39 19:35 2.556 7.83 7:40 143 149 7:37 41view on os maps 7:40  7:37  7:45 Saucony Kinvara 2 (red) First run since Ironman - still tired but no pains, so not too bad
Road - Races - Triathlon - Ironman Wales - Run 14 Sep 14 14:59 4:17:20 26.162 6.10 9:50 134 177 8:09 630view on os maps 8:41  9:48  8:19  8:11  8:09  8:26  8:34  9:26  8:43  8:50  8:43  8:47  8:39  12:02  12:19  10:23  10:20  8:56  9:16  10:37  14:14  11:58  10:52  9:41  12:02  9:48  9:45 Saucony Kinvara 2 (green)
Road - Bute Park - 5k - 20140911_120616 11 Sep 14 13:06 22:05 3.197 8.69 6:54 155 165 6:51 44view on os maps 6:55  6:56  6:51  7:00 Saucony Kinvara 2 (red) Final run before Ironman Wales. No plan, I just ran, and only looked at my watch on the mile beep, and was happy to see sub 7 each time. I've never run a faster (or as fast) run with a lower hr, so thats encouraging.
Road - Around home - 4 mile - 20140907 around home 4 miles 07 Sep 14 07:43 28:40 3.991 8.35 7:11 154 165 7:01 71view on os maps 7:13  7:14  7:01  7:16 Saucony Kinvara 2 (green) Fairly easy run after a 22 minute turbo 'Tikaboo' session, no probs
Road - Cardiff Bay - 20140903 Cardiff Bay 03 Sep 14 07:37 1:09:18 9.145 7.92 7:35 155 168 7:11 146view on os maps 7:41  7:34  7:50  7:42  7:37  7:38  7:32  7:31  7:11  7:11 Saucony Kinvara 2 (red) Easy run - plan was 8 min mils but that was just too slow, so I ran at a comfortable pace, and sped up for the last mile just beecause I could. Toe was noticable but not sore as such.
Road - Around home - 2 mile - 20140831 around home 2 miles 31 Aug 14 07:04 14:43 2.064 8.42 7:08 152 162 7:06 102view on os maps 7:12  7:06  6:39 Saucony Kinvara 2 (green) Brick run after 24miles @ 20.6 average mph on new Dolan - toe still sore
Road - Bute Park - 4 miles - 20140828 Bute park 4 miles 28 Aug 14 12:44 32:47 4.568 8.36 7:11 153 163 7:03 106view on os maps 7:19  7:08  7:09  7:03  7:17 Saucony Kinvara 2 (red) 1st run since Sundays half marathon Severn Bridge pb - slightly sore big toe still, but otherwise fully recovered from Sunday, but this run wasn't easy! Glad to see I was getting quicker each mile, but I was working pretty hard
Road - Races - 20140824 Severn Bridge Half marathon 24 Aug 14 09:08 1:26:38 13.070 9.05 6:38 169 180 6:13 296view on os maps 6:18  6:16  6:33  6:47  6:35  6:42  7:25  6:13  6:20  6:36  7:01  6:33  6:54  6:01 Saucony Type A6 With the Ironman in 3 weeks I wasn't sure whether to take it easy (aim for 1:45) or go for a pb, which I knew would be tough and might cause injury... in the end I decided to go for it. Had usual brekky at 6:45 am, and we left at 7:30 and arrived just after 8am. I had half a banana on the way, so maybe 7:45, and drank about 500ml of water on the way. I had a pee at the event village and took 2 Ibuprofen and had a gel at 8:30. Walked the long walk to the start and waited around for 10 mins or so until it started. I wore my new Ronhill superlight shorts, Sugoi piston top, white/grey Beluga? socks and Saucony Type A6 shoes (only worn them for up to 10ks until now, wasn't sure if it was a good idea to wear for a half, but they turned out great, no bliters or toe soreness at all. There was no wind, about 10 C - perfect. The '1:30' pen was literally the start line of the race, so I started maybe 3 people back from the very front line. Looking back down the hill of the bridge the whole carriageway was full of runners behind. From the start it was slightly uphill over the main bridge, but straight away my pace was fast - 6:20ish. After cresting the hill it was downhill for a mile or 2 and the pace was well up, easily sub 20min for the first 5 k. I felt good though, running well within my limits.The next 3 miles had the occasional short inclines but nothing major, though it certainly wasn't pancake flat. I knew a hard hill was coming up... I took a bottle of water at the 5k mark and swalled 2 or 3 mouthfuls but ouldn't manage more without breathing wrong. After 6 miles we finally came to 'the hill' - it wasn't long, but it was steep! A few people were walking up (and I was probably within the first 50 runners so none of these were slow) but I managed to 'run' all the way up, but my breathing was very heavy by the top. I did know that the next 2.5 miles were downhill after it though, so I figured I could relax a bit on that. And they were right. My fastest 5k was just after that hill so it surely was down all the way! By mile 10 I was feeling the pace but knew I only had a 5k to go, and at one point my average pace had been 6:33, well below my target of 6:40 for a new pb. We could see the bridge towers now, but I knew a mile or two would be uphill onto and over the middle of the bridge and I started to struggle. I'd opened the 1st of the 2 gels I was carrying at mile 3, and took 3 miles to sip away at it. I took a swig of water at the 10km mark, and then at mile 7 opened my second gel and again just took little swigs. At the 15km water station I took a bottle, drank a little and poured the rest over my head to 'refresh' me. The mile up to the middle of the hill was very hard and I knew I was slowing down. It wasn't steep but it was long, and I was at 7min/mile - was I going to lose my pb? I knew I should be able to pick up again down the other side of the bridge but in reality I only stopped slowing down. I got it back to 6:30 for that last downhill. It went flat for a while, and then we came off the motorway and downhill under neath it, nice - but then a nasty sting as we had to go uphill, only shjort but reasonably steep to just before the finish - I was knackered but knew I had a pb now. I ran over the finish line and had to lie down - what a great run! That night my legs were achey all night, so I went on the turbo for 20 mins the next morning which seemed to help  
Road - Around home - 20140823 around home 23 Aug 14 07:01 12:56 1.699 7.88 7:37 147 159 7:45 28view on os maps 7:45  7:25 Saucony Kinvara 2 (red)
Road - Bute Park - 10k - 20140819 Bute park 10k 19 Aug 14 08:24 42:20 6.258 8.87 6:46 168 178 6:35 94view on os maps 6:48  6:48  6:49  6:53  6:35  6:44  6:42 Saucony Kinvara 2 (red) I'd been planning a 40 min attempt today, but felt lethargic yesterday evening and even more 'can't be arsed' this morning - so I went anyway and decided to try and do 7 min miles at least. When the first one came in at 6:54 I thought I'd try and keep at that pace. It wasn't easy, but it didn't kill me, and I even picked up the pace ever so slightly for the last two.  My right knee was 100% fine, even though it hurts when cycling and walking up stairs. My left big toe did give the odd twinge and is a bit achey afterwards
Road - Park Runs - Cardiff - 20140816 Cardiff park run 16 Aug 14 09:03 18:53 3.079 9.78 6:08 174 182 6:04 44view on os maps 6:04  6:13  6:10  5:30 Saucony Type A6 Wasn't expecting this to be a fast run at all. Up at 7, grapes & yogurt and porridge for brekky before 7:30, then I cycled to Tesco's very easily (taking 20 mins to cycle the 3.7 miles), locked my bike at Tescos and got changed in the toilets (I carried my running kit in my rucsac on the bike). I ran a couple of 100m warm ups, fast and slowish, and then queued up. It turned out today was 'pb' day. and there were pace runners running with a number on their back. The fast one was 'Sub 19:00' - perfect. I decided to try to keep up with him as long as I could and see if I could pb (current recoird 19:04). We set off and a large number of runners were clearly thinking tge same thing, as it was busy just behind the 19 min pacer, too busy and I dropped back a little. After a few mins it started to thin out and I caught up and ran just behind and to his left. We went through the first mile in just over 6 mins, which I normally do and I felt good, but I knew that the second mile was where I normally lose some pace. I stuck close to the pacer and at 1.5 miles I was happy to see the 2nd mile pace was still 6:06 ish. I was working hard but it was manageable. As we went through 2 miles there was plnty of room now as most runners had dropped off, though there were still a lot that were clearly faster than 19 mins. The pacer was running effortlessly, while I was really breathing hard now. Every now and then it felt like I was just ever so slightly falling behind so I had to dig a little to keep up with him (thought I was prpbably never more than 3 meters behind after the initial crowds). We went through mile 2 in a great time for me, well under 6:25 which is my usual pace for that mile - was sub 19 really possibe? I decided it probably was if I really tried. I just stuck to the pacer, and it wasn't unbearable but it was hard. My hr was 180 at some points. As we went through the 4th km I knew I could do it if I just kep my pace. For the last couple 100 m I actually overtook the pacer and with 200m to go I knew I had it. I kept running hard, and did it! 18:53! Superb, but it was very hard. I thanked the pacer (as did many other runners who must also have pb'd). So was it the pacer, or the cycle in that warmed me up, or the fast I haven't run much, or was I just on it today? The running conditions were great. - who knows, but it will be hard to beat.
Road - Bute Park - 3 miles - 20140813 Bute park 3 miles 13 Aug 14 12:12 22:59 3.283 8.57 7:00 159 173 6:29 58view on os maps 7:29  6:29  7:00  7:10 Saucony Kinvara 2 (red) Plan was 7:30, 6:30, 7:30. The first mile was fine, the second was hard, only just managed it. The last mile I decided to stay at 7:00 and that was OK. Toe and knee both fine
Road - Races - Triathlon - 20140810 Liverpool tri - run 10 Aug 14 08:58 40:45 5.960 8.78 6:50 161 167 6:43 177view on os maps 6:52  6:43  6:45  6:55  6:43  7:04 Saucony Type A6 Another tough run, in the rain. Both big toes were numb from the cold wet bike ride for the first 2 miles, then slowly the right foot thawed out and felt OK, but my fractured left foot continued to feel odd the whole run. Very glad to run at sub 7 min pace, it was really windy in places, and there was a short section of cobblestones that were very uncomfortable to run on. was totally knackered at the end. The following day my toe is not too bad, but my right knee is very sore when cycling or walking up stairs.
Road - Around home - 2 mile - 20140807 around home 2 miles 07 Aug 14 06:52 14:11 1.745 7.38 8:08 80 116 8:59 62view on os maps 8:59  6:58 Saucony Type A6 Both gps and hr fucked up, actually ran about 2.05 miles so 6:56 pace. Toe felt itchy more than anything, sore afterwards
Road - Around home - 2 mile - 20140805 around home 2 miles 05 Aug 14 17:44 14:21 2.065 8.63 6:57 156 171 6:56 59view on os maps 6:56  6:57  7:06 Saucony Kinvara 2 (green) First run since damaging my left big toe the previous Thursday (12 days earlier). Toe felt odd, not sore while running but I knew it wasn't right. It was sore afterwards. Whole run felt hard!
Road - Bute Park - 4 miles - 20140721 Bute park 4 miles 21 Jul 14 12:53 23:05 3.228 8.39 7:09 157 170 6:41 60view on os maps 6:41  7:47  6:51  7:43 Saucony Kinvara 2 (red)
Road - Around home - 2 mile - 20140718 around home 2 miles 18 Jul 14 17:56 15:22 2.039 7.96 7:32 146 162 7:23 55view on os maps 7:40  7:23  8:09 Saucony Kinvara 2 (green) Easy run - first since last Sundays marathon, all good
Road - Races - 20140715 Long Course Weekend - Run 13 Jul 14 10:00 3:27:44 26.084 7.53 7:58 154 176 6:55 694view on os maps 7:37  7:35  7:54  9:08  7:56  8:34  7:46  7:53  7:45  7:49  7:31  8:00  7:45  7:48  7:48  8:49  8:00  7:40  8:10  8:36  8:11  8:56  8:01  7:27  6:55  7:44  5:33 Saucony Kinvara 2 (green) New marathon record! (And that was after my longest ever bike ride the day before). I'd been dreading this marathon for weeks, as I can still remember how hard the last one I did was. That one was just a 'training' run around home, not an official event, but I remember struggling so much to beat 3:30, the last two miles were brutal. I thought that after Friday's swim and a fast long bike yesterday I would really struggle today.  My plan was 8 min miles, for a 3:30 time, but I set off a little fast. I felt OK though, and even though I kept thinking 'I'm going to fast' I carried on at just sun 8 mins. The fourth mile (I think) was up a long reasonably steep hill and that slowed me down so my average pace was back to the plan. I ate gels every 4 miles or so, but taking a mile or two to eat each one. I think I walked the first water stop but ran the rest. I seem to remember most of the rest of the first half was mainly downhill or flat, and I was feeling pretty good by the halfway mark, and was a few minutes under my planned time. I
Road - Bute Park - 5k - 20140709_063751 09 Jul 14 07:37 25:25 3.247 7.66 7:50 148 156 7:47 37view on os maps 7:53  7:47  7:47  8:00 Saucony Kinvara 2 (red) An easy run before the Long Course Weekend
Road - Park Runs - Cardiff - 20140705 Cardiff park run 05 Jul 14 09:03 19:21 3.080 9.55 6:17 173 179 5:59 29view on os maps 5:59  6:24  6:31  5:25 Saucony Type A6 Just a hard run - the last mile is hard!
Road - Around home - 2 mile - 20140703 around home 2 miles 03 Jul 14 20:20 15:33 1.998 7.71 7:47 135 158 7:43 51view on os maps 7:43  7:51 Saucony Kinvara 2 (green) A very easy short run, the first since Sundays hard 10km at Bristol tri - no probs
Road - Races - Triathlon - 20140629 Bristol Tri 29 Jun 14 13:12 43:39 6.073 8.35 7:11 162 168 7:05 96view on os maps 7:05  7:07  7:06  7:08  7:16  7:31  6:08 Saucony Type A6 A very tough run, think I overdid the bike so simply had nothing left. I knew I was slower than normal as my pace was over 7 mins, sometimes 7:30... A lot of the run was on unpaved gravel track which was a bit uncomfortable too. Very glad to finish this one.
Road - Bute Park - 5k - 20140626_062101 26 Jun 14 07:21 23:45 3.213 8.12 7:24 151 170 6:15 38view on os maps 7:57  6:15  7:55  7:35 Saucony Kinvara 2 (red) An easy run before Sunday's Bristol Tri - I was going to just run 8min/mile for 5k, but threw in a fast mile in the middle - why not? No probs
Road - Cardiff Bay - 20140623 Cardiff Bay half marathon 23 Jun 14 06:09 1:41:05 13.138 7.80 7:42 153 171 7:23 54view on os maps 7:58  7:49  7:45  7:50  7:43  7:46  7:53  7:37  7:39  7:40  7:35  7:25  7:23  7:21 Saucony Kinvara 2 (green) Wanted to get a decent length run in before Bristol olympic on Sunday, and only have 2 weeks from that to the Long course weekend so doubt I'll do any more log runs before it. Cycled 64 miles early yesterday morning so was tired most of yesterday. My legs didnt feel great this morning and it took a bit of determination to even go running at all. I planned 8 min/mile pace which I hoped I would find easy - it was! The first hill is always a bugger to judge pace, but the first mile came in just under 8 mins, so I assumed that would be where I'd stay. The next few miles were fine if a little fast, but hr was under 150. As I reached the Bay I realised I was running a but faster - did I have the wind behind? Either way the times came down to the mid 7:40's without any real effort. I decided to try to keep them there, but then realised I was running even quicker. When I did 3 7:3x's in a row and still felt fine I decided to try to make each mile even faster, so the last mile I did work a bit harder, though I never really had to kill it. Very happy with the pace and average hr - sets me up for the long course marathon with plenty of confidence - certainly more so than if I'd struggled on todays run. I had no brekky, just a small glass of water, and then had a gel at mile 4 and another at mile 8, and I sipped at water from my camelback every mile or so (drank maybe a litre in total) that was it. I never ran out of energy. I could feel hot spots on my left foot big toe but no probs otherwise in feet or legs.
Road - Bute Park - Fast mile attempts - 20140619 - Bute park fast mile 19 Jun 14 12:33 11:49 1.670 8.48 7:05 157 175 6:59 2view on os maps 6:59  7:14 Saucony Kinvara 2 (red) Just wanted to blast a fast one. Set off slowly running as soon as the Garmin had gps outside work, then at the crossroads in the park picked it up. At first it didnt feel like it was that fast, but after a minute or so the lap pace showed 5:5x so from then on I worked as hard as I could. At one point it was up to 5:58 and as I turned onto the home straight it felt like the wind was blowing into my face, but I kept runnig, and the pace slowly improved to 5:55, 5:53 and the gps said 5:51.9 for the mile. Very happy as its a long time since I've run that fast. No probs
Road - Races - Triathlon - 20140615 Porthcawl Olympic Tri 15 Jun 14 09:11 42:01 6.168 8.81 6:49 161 169 6:38 100view on os maps 6:38  6:46  6:52  6:51  6:56  6:55  6:16 Saucony Type A6 Tough run after fast bike. First time wearing the A6's barefoot, and only previously run 2 5kms in them - they ruined my feet! Right foot heel was covered in blood after a blister built up and burst during the run (I could feel it but didnt realise it was that bad), top of bony bits behind left foot big toe have had the skin rubbed off and are very sensitive; and both little toes have blisters on the outside, clearly the shoes are toe narrow in the toe box. Not sure if I'll go sockless at Bristol in 2 weeks. Otherwise it was a good run, started fast and maintained a decent pace. Second lap was only 2 seconds slower than first lap.
Road - Cardiff Bay - 20140610 Cardiff Bay 10 Jun 14 12:12 1:10:03 9.485 8.12 7:23 161 171 7:12 181view on os maps 7:12  7:14  7:32  7:24  7:21  7:19  7:28  7:26  7:26  7:36 Saucony Kinvara 2 (red) I wanted to get a 9 miler in today, but wasn't sure whether to run fast (7:00min/mile) or slow (8:00 min/mile) - I have an olympic tri in porthcawl on Sunday, which will have a fast 10k run, and I did a fast 5k park run last Saturday... In the end I just ran on feel really, which started off quite quick but slowed to 7:20 ish miles. By the end I was having to work hard to stay sub 7:30, but I'd purposely not taken water with me, and only one gel which I hoped I wouldn't need, but I did eat at mile 6 (it was a free Wiggle gel, and too sickly sweet). No probs, but my ankles and feet are acheing now
Road - Park Runs - Cardiff - 20140607 Cardiff park run 07 Jun 14 09:01 19:23 3.091 9.57 6:16 174 181 6:02 23view on os maps 6:02  6:20  6:28  5:56 Saucony Type A6 Nearly didnt bother with this, as I'd run 5km on Thursday morning. Was supposed to do Cpsmeston tri tomorrow but the swim was cancelled (changed to duathlon), so instead I've cancelled that (and am ding porthcawl olympic distance (sea swim) next weekend instead, so thought I might as well get July's park run in. Got up at 8:15, had a banana nakd bar and gel at 8:30, not exactly feeling full of speed, but drove down, gentle run around to the start and a little warm up jog, and set off. The first mile was same as usual, but it was half way through the seocnd that I noticed I was overtaking the odd person instead of slowing down, I seemed to be able to maintain my pace... The second mile was well under 6:26 so chuffed with that. I'd been running next to someone else for the whole run, but by 2.5 miles in I started to lose him, he finally finished maybe 5 or 10 seconds ahead - I just couldn't quite keep up with him in the end. So was it the new Type A6 shoes which are much lighter? Or was it the lack of brekky, or the nakd bar + gel, or the fact it was raining so nice and cool? Or did Thursdays run help..., or? Today's average hr is the highests its been for a park run, so maybe I just tried harder, maybe because I thought I should be faster? Anyway, not a pb, but the fastest run for a long time. And nothing hurt
Road - Bute Park - 5k - 20140605 Bute park 5k 05 Jun 14 07:12 22:04 3.165 8.61 6:58 155 165 6:50 50view on os maps 7:08  6:59  6:50  6:48 Saucony Type A6 First run in new Saucony Type A6 'running flats' - didnt feel any different to Kinvara's...
Road - Around home - 20140601 To Cardiff Bay and back 01 Jun 14 09:06 2:30:15 17.977 7.18 8:21 151 162 7:53 307view on os maps 8:17  7:53  8:01  8:02  8:00  7:59  8:08  8:25  8:07  8:12  8:25  8:21  8:28  8:34  8:57  9:11  8:35  8:54 Saucony Kinvara 2 (green) A long hard ruyn after a very long 100mile bike ride yesterday. I set off at my target marathon pace of 8min/mile, but also had it in my head to stay around the 150bpm hr rate. The first several miles were OK, not easy but OK, but after 8 or 9 I started slowing down even though my hr remained constant. Even from the start I wasn't sure I'd do the full 18 miles, and at 10 miles I started considering cutting it short, but I kept plodding on and the miles rolled by. The 9+ min/mile as 15 was caused by a busy road I had to stop for 30+ seonds for to get a across. As soon as the 18 miles were done I stopped running and my legs were like jelly, but I had a good mile walk back to home to cool down, then drank a pint of chocolate milk and collapsed into the hammock. An hour or so later I moved - and was in agony! Sore doesnt describe the chaffing and sensitive parts, it was incredibly painful to move. Eventually I got goimng and we went swimming and was OK. Other than that I got a blister on the side of my left foot big toe, but no other probs. My legs were tired but not sore. Its a long way!
Road - Races - Aquathlon - 20140529 Parc Bryn Bach Aquathlon (NEWTs) Run 29 May 14 19:12 19:48 2.961 8.97 6:41 171 176 6:45 392view on os maps 6:45  6:46  6:33 Saucony Kinvara 2 (green) A hard run after a tough swim. I set off running at a cracking pace, but had pressed the wrong button on the 910xt so have had to estimate the start distance and time. After a mile or so I got quite a sore stitch and had to slow down, it went away after a few minutes. I was running without socks and initially the tongue in my left shoe was hurting for some reason but it sorted itself out, but after 2.5 miles ish I could feel a hot sport on my left heel, and have a sore blister there now.
Road - Park Runs - Cardiff - 20140524 Cardiff park run 24 May 14 09:02 19:46 3.063 9.30 6:27 169 177 6:09 29view on os maps 6:09  6:40  6:35  5:49 Saucony Kinvara 2 (green) A hard run. I stayed with two runners for the first mile but then slowly lost ground on them, and others overtook me later on. No probs though, just not 'fast' at the mo. Heavy rain half way round but barely noticed to be honest
Road - Around home - Half marathon - 20140521 Around home hilly half 20 May 14 18:09 1:44:01 13.081 7.55 7:57 153 165 7:33 309view on os maps 8:03  8:01  8:11  7:59  7:48  7:33  7:44  7:47  7:44  7:58  8:04  8:13  8:14  8:28 Saucony Kinvara 2 (green) After having the squits all weekend, and doing Llanelli sprint tri on Sunday morning, and bad guts all day monday and this morning, and feeling generally crap, I decided to run a  half! I felt like I needed to get a good decent mileage in soon, and might as well do it feeling bad and tired after a swim this morning and a day at work, as in the Ironman we wont be fresh for the run. I also hadn't eaten since lunch. I always intended to run at 8min/mile. The first few miles were a bit awkward - not tough, just wasn't sure if I would actually go the full distance, but then after I gained the elevation and ran up and down a few hills I felt a bit better. I did take a camelback with maybe 1l of water, a gel (which I ate at maybe mile 2) and a nakd bar. I think the gel really helped fuel wise as the middle miles were easily the fastest, even though not all were downhill or even flat. But by mile 8 I was struggling a little. I told myself it was only a 10k to go and kept plodding away. Mile 11 wasn't as slow as the time suggests as I ran through some woods with a twisty path. The last mile is always hard as I have to get back over the hill. Afterwards the middle toe on my left foot is tender, and I have some shorts rubbage, but generally not too bad really for a sub 1:45 hilly half in sub optimal heath.
Road - Races - Triathlon - Llanelli Sprint Triathlon May 2014 18 May 14 09:06 21:10 3.108 8.81 6:49 163 174 6:48 55view on os maps 6:56  6:50  6:48  5:27 Saucony Kinvara 2 (green) Not too bad of a run really after a very fast bike. Felt OK for most of it but one foot/ankle (I think left?) started hurting near the end. I did manage a fast sprint finish to get past another runner. Elevation appears to be 200m too high baseline, as the run was along the sea front!
Road - Bute Park - 2 miles - 20140515 Bute park 2 miles 15 May 14 07:20 18:30 2.571 8.34 7:12 155 170 7:09 30view on os maps 7:42  7:09  6:23 Saucony Kinvara 2 (red) Just wanted to get a 'fast mile' in, so set off very slowly for half a mile, then tried a 'fast mile' but failed - rubbish! No probs though, just no speed...
Road - Cardiff Bay - 20140513 Cardiff Bay 13 May 14 07:07 1:09:01 9.426 8.19 7:19 156 166 7:08 160view on os maps 7:35  7:18  7:15  7:23  7:18  7:20  7:25  7:20  7:08  7:01 Saucony Kinvara 2 (red) Didnt feel very enthusiastic when I got up, but wanted to get a 9 mile run in this week and well before Sunday's tri at Llanelli, so set off at an easy pace. The run wasn't too bad, and I had some left at the end so picked it up a bit. Only problem is the fleshy lump behind the big toe on my left foot, after 6 miles it started feeling sensitive again, but not quite a blister.
Road - Around home - 10k - 20140510 around home 10k 10 May 14 09:33 47:43 6.293 7.91 7:35 157 176 7:15 193view on os maps 7:58  7:44  7:33  7:29  7:19  7:15  8:11 Saucony Kinvara 2 (green) About 10 days since my last run, so started off nice and slow and tried to run each mile approx 10 seconds quicker than previous - just about acehived it but tough at the end with the final hill! No probs legs or feet wise, though could feel a hot spot on left foot on lumpy hard skin bit behind big toe.
Road - Bute Park - 10k - 20140429 Bute park 10k 29 Apr 14 07:11 44:36 6.262 8.42 7:07 161 173 6:45 133view on os maps 7:18  7:17  7:21  7:11  6:50  6:45  7:14 Saucony Kinvara 2 (red) Dissapointingly slow run. I ran a 19:51 5km on Saturday park run, so thought I'd be able to easily run at 7min/mile for a 10k, but I set off slow and for the first mile or two felt really sluggish. Around halfway round though I thought that I could pick it up so I increased effort so my hr was over 160 instead of under it, and it made an immediate difference to my pace. Then I decided to try to go fast and faster, which I did manage, but after 6 miles I was done and slowed down for the last 0.24 miles. Good mileage this month though, the highest for a long time, especially including several trail runs.
Road - Park Runs - Cardiff - 20140426 Cardiff park run 26 Apr 14 09:02 19:51 3.110 9.40 6:23 172 179 6:10 42view on os maps 6:10  6:32  6:30  5:58 Saucony Kinvara 2 (green) After doing a 20:05 at Porthcawl two weeks ago and was really determined to get sub 20 again. The first mile was OK, not quite as fast as I'd hoped, but the second mile was hard and I knew I might not make it. I do think the wind was blowing south to north so slowed down the first mile but helped the last one. Happy to just pip 20 mins, but itwas very hard, again I had nothing left at the end
Road - Cardiff Bay - 20140422 Cardiff Bay 22 Apr 14 12:25 1:10:05 9.755 8.35 7:11 156 163 7:01 165view on os maps 7:04  7:01  7:02  7:09  7:14  7:05  7:12  7:25  7:16  7:27 Saucony Kinvara 2 (red) A longish run after yesterdays long bike and Sundays longish swim. Felt tired even before the run, but had hoped for 7min/mile. Nearly got it for the first few miles but couldn't maintain it, and the lst 2 miles were long and hard. Still, haven't un 32 miles in a month since October last year, and no signs of damage yet - back on? (the barrier was up at the barrage so just turned around and ran back). Ball of left foot was hurting after I finished the run.
Road - Other - 20140418 Oxwich beach run 18 Apr 14 17:12 30:47 4.007 7.81 7:41 143 161 7:23 14view on os maps 7:23  7:46  8:03  7:32  0:00 New Balance MT110 A tougher than expected run along a damp but hard packed beach. Over half was on that wobbly wavey sand so not too comfortable to run on, but otherwise an ok run.
Trail - Gower - 20140416 Mumbles Trail run 16 Apr 14 15:25 28:30 3.108 6.54 9:10 149 168 8:41 177view on os maps 8:41  9:03  9:51  8:18 New Balance MT110 50% tarmac which was unexpected (all offroad, just a paved path), a bit of beach in the middle, and then hard packed dry mud trail back up over the top. Again nothing hurt, no probs, nice run, but I was very hot when I finished.
Trail - Gower - 20140413 Oxwich Trail run 13 Apr 14 15:59 30:42 3.107 6.07 9:53 0 0 8:31 195view on os maps 9:45  8:31  11:33  8:07 New Balance MT110 1 day after a 20:05 parkrun. Proper trail run, very little tarmac. Started off with a long gentle climb on hard mud, then over the top on dry short grass, down round the headland and then lots and lots of steps up (reduced to a slow walk at one point), followed by 270-odd steps down (we walked the same route later that evening). I didnt wear the hr strap (couldnt find it) but it was tough! Very enjoyable though, lovely surroundings. Shoes were fine.
Road - Park Runs - Porthcawl - 20140412 Porthcawl Park run 12 Apr 14 09:05 20:05 3.116 9.31 6:27 172 182 6:14 68view on os maps 6:32  6:38  6:14  5:54 Saucony Kinvara 2 (green) On the way to the Gower for a weeks camping. Tough running into the wind for the first half, and a lot of uphill, so my time was quite a bit off a 20min, but on the way back down I had the wind behind and was pretty fast. I didnt realise how close I was to a 20 min time (official time was 20:05). Again beaten by a single lady! Happy with the time considering how little run I've done recently.
Road - Around home - 2 mile - 20140410 around home 2 mile 10 Apr 14 18:37 15:50 2.011 7.62 7:52 146 163 7:46 56view on os maps 7:46  7:58  8:56 Saucony Virrata Second time wearing new Virrata shoes. Definately too big, I'm not keen on them for some reason. Though with my sore toe from last Sunday's duathlon they are fine, not extra pain. Run was supposed to be very easy, but again it was harder than I'd expected!
Road - Races - Duathlon - Castle Combe Duathlon April 2014 run 2 06 Apr 14 12:35 23:00 3.138 8.19 7:20 163 172 7:12 55view on os maps 7:12  7:29  7:23  6:51 Saucony Kinvara 2 (green)
Road - Races - Duathlon - Castle Combe Duathlon April 2014 run 1 06 Apr 14 10:39 42:35 6.165 8.69 6:54 171 178 6:26 119view on os maps 6:26  6:36  6:55  6:58  7:09  7:19  7:23 Saucony Kinvara 2 (green)
Road - Around home - 4 mile - 20140402 around home 4 miles 02 Apr 14 18:33 29:00 4.026 8.33 7:12 157 172 7:03 116view on os maps 7:19  7:14  7:14  7:03  7:10 Saucony Kinvara 2 (green) Quite a hard run really, but only 4 days until an olympic distance duathlon at Castle Combe so had to get something in. Right leg felt fine.
Road - Other - 20140331 Rest Bay 30 Mar 14 13:58 07:36 1.030 8.13 7:23 152 167 7:22 2view on os maps 7:22  7:24 Barefoot Barefoot - harder than I expected - into the wind coming back. Toes are raw afterwards
Road - Around home - 20140329 around home 2 km 29 Mar 14 07:54 11:54 1.695 8.55 7:01 159 167 7:06 28view on os maps 7:06  6:54 Saucony Kinvara 2 (green) First run for nearly 3 weeks (had an oddly sore/achey right lower leg/ankle/foot for no reason!). Straight after an 11 mile raod cycle - didnt feel too bad really.
Road - Commute - To work - 3.6 miles - 20140311 To work 11 Mar 14 07:14 26:44 3.633 8.15 7:22 145 162 7:10 32view on os maps 7:42  7:10  7:18  7:12 Saucony Kinvara 2 (red) Run to work after running home last night. No probs.
Road - Commute - From work - 4 miles - 20140311 Work to Dans school 10 Mar 14 17:18 29:32 4.029 8.19 7:20 154 165 7:13 40view on os maps 7:13  7:20  7:13  7:34  6:47 Saucony Kinvara 2 (red) Nice evening for a run home. Didnt run particularly hard, so happy with time. Had usual cycling rucsac on too.
Road - Around home - 2 mile - 20140305 around home 2 miles 05 Mar 14 19:54 14:02 2.078 8.88 6:45 160 168 6:43 23view on os maps 6:43  6:48  6:37 Saucony Virrata Straight after 30 min turbo session. Wore new Virrata shoes - might be a smidge too big...
Road - Around home - 2 mile - 20140302 around home 2 miles 02 Mar 14 14:06 14:40 2.064 8.44 7:06 160 171 7:00 33view on os maps 7:00  7:13  7:00 Saucony Kinvara 2 (green) Straight after a 2 hour turbo session (Perkins) - tried to keep at 7min/mile but the final hill was tough!
Road - Cardiff Bay - 20140226 Cardiff Bay 9 miles 26 Feb 14 11:36 1:03:40 9.055 8.53 7:02 162 169 6:54 173view on os maps 6:57  6:54  7:00  7:03  7:00  7:05  7:13  7:06  6:58  6:57 Saucony Kinvara 2 (green) Tough, windy run around the bay. Hoped to run 7:30 average, but set off a bit quick. After 2 miles @ just sub 7:00 decided to try to maintain it all the way. The wind helped a lot on the exposed barrage, but coming back round I struggled on the 7th mile. Could probably have kept going for maybe another mile but that would have been it. Exact same pace and hr as similar (but 10 mile) run in November 2012, so good to know I haven't lost any pace or fitness.
Road - Races - Duathlon - Chilly Duathlon - Run 2 23 Feb 14 13:01 13:26 1.978 8.83 6:47 170 177 7:02 19view on os maps 7:02  6:32 Saucony Kinvara 2 (green)
Road - Races - Duathlon - Chilly Duathlon - Run 1 23 Feb 14 12:19 12:32 1.993 9.54 6:17 171 176 6:11 27view on os maps 6:11  6:24 Saucony Kinvara 2 (green)
Road - Around home - 2 mile - 20140220 around home 2 miles 20 Feb 14 18:18 15:38 2.018 7.74 7:45 144 164 7:36 29view on os maps 7:54  7:36  7:42 Saucony Kinvara 2 (green) Easy short run before Sunday's race. No probs
Road - Around home - 10k - 20140216 around home 10K hilly 16 Feb 14 12:22 49:24 6.265 7.61 7:53 154 167 7:39 84view on os maps 7:44  7:54  7:50  7:54  8:23  7:39  7:31 Saucony Kinvara 2 (green) Straight after a 56 mile bike ride up the Bwlch with Cardiff tri. Legs felt heavy to start (feet were fine) but after a mile or so was really feeling tired, and the front of my left leg above the foot was quite sore. It lasted for 3 miles or so but slowly went away. Was tempted to cut it to 5 kms, but plodded on. Had a gel at 5k which may have helped. Penylan hill was a tough as ever.
Road - Around home - 2 mile - 20140213 around home 2 miles 13 Feb 14 18:19 15:04 1.935 7.71 7:47 143 155 7:46 33view on os maps 7:46  7:48 Saucony Kinvara 2 (green) Just a short easy run (target hr 145), cold, windy and rainy/hailstones, but was comfortable in rab top apart from hands which were a bit cold even with thin black gloves on
Trail - Relish Running Bath Skyline 10k trail run 2 09 Feb 14 11:03 53:08 6.682 7.55 7:57 167 176 6:45 119view on os maps 6:45  7:47  8:37  7:54  7:19  9:34  7:39 X-Talon 212 It was a very wet windy drive over to Bath, but duringthe  actual run it only rained very lightly for the last minute or so. The ground however was extremely muddy, worse than the previous run. Had to run through big muddy puddles so legs were covered in mud and feet were wet, but I wore sealskin socks with the Innov8 shoes and my feet were fine (they were wet when I changed but warm and clean, and not white. Wore cycling leg warmers (which did slowly work their way down my legs so I had to pull them up a couple of times), Nike shorts, Adli white compression top and Rab vaporlight blue top. Also had thin black gloves and white running cap. Was very comfortable for the whole race. The weather could have turned nasty (it did blow very hard  with slushy hail 5 minutes after I finished) so I nearly wore my new OMM black waterproof smock, but glad I didnt as I think I would have been too hot. I possibly set off too fast at the start, and it was hard all the way round. After a few kms we settled into our positions, but slowly people overtook me. I traded places with an older guy several times but in the end he beat me by 30+ seconds. We had to go up the steep muddy/rocky hill we'd come down last time, and everyone walked, it really was steep and hard work, and the hr couldnt recover. I got a stitch at the top on the second lap and it took a while for that to go. By that point I was knackered and was happy just to finish.
Road - Around home - 20140208 around home 2k 08 Feb 14 18:01 14:37 1.686 6.92 8:40 137 147 8:47 29view on os maps 8:47  8:30 Bare Access (green) Very easy run to loosen up before tomorrow's 10k bath skyline trail run. It was dark so opportunity to wear my new Zebralight H52 headtorch, seems ideal - bright enough, very light, didnt bob too much (problem is there's too many street lights around here - need to run somewhere properly dark to really test it). Run felt great, very easy, looking forward to tomorrow now
Road - Commute - From work - 3.6 miles - 20140204 From work 04 Feb 14 17:16 26:48 3.644 8.16 7:21 156 167 7:11 46view on os maps 7:20  7:11  7:18  7:43 Saucony Kinvara 2 (red) Good run home from work. Had small black camelback with phone/keys/wallet. Shorts and t-shirt, felt fine. Happy with the pace
Road - Park Runs - Cardiff - 20140201 Cardiff park run 01 Feb 14 09:04 19:47 3.098 9.40 6:23 171 179 6:10 15view on os maps 6:10  6:31  6:31  5:52 Saucony Kinvara 2 (green) Finally managed to get under 20 min, but it was a hard run. About 3 degrees, I wore a black and green Adli long sleeve cycle top, shorts and legs warmers and was OK temp wise. I started off quite slowly but hoped I could just maintain that pace. I think it was slightly into the wind for the first mile and luckily with the wind for the last mile. My right leg started hurting beneath my knee yesterday evening, on the inside at the top half of the calf. Don't know why, its been fine all week since my 13 mile run last Sunday. During the run it was fine, couldn't feel a thing, but afterwards its quite sore again.  
Road - Around home - Half marathon - 20140126 Around home half marathon 26 Jan 14 10:44 1:44:04 13.114 7.56 7:56 160 172 7:43 183view on os maps 8:02  7:59  8:09  8:01  7:46  7:43  8:05  7:51  7:48  7:57  7:58  7:57  7:55  7:38 Bare Access (green) A tough run in the pouring rain. The last part of a 3 day 'half long course' where I swam 1.9k on Friday, did a hard 70 mile bike ride with CardiffTri on Saturday, then did this run today. Planned (and hoped) to do 8 min miles for a 1:45 total time. It was cool out and pouring with rain so I wore Aldi white compression top beneath my Rab vaporrise stretch blue top, nike running shorts and my cycling leg warmers (that go up to thigh). Wore new thin sealskin socks and green/black kinvara 2's. Was soaked within minutes and shoes were soaked from puddles, but I never got cold and my feet and body were very comfortable, I wore my white running cap which worked great at keeping the rain out of my eyes. I took the grey/red camelback with 1.5 ish litres of water, and 2 gels (ate at miles 3 and 8). Initially the pace was fine, but on the ups (of which there were several) I had to work pretty hard to stay around 8:00 mile. Luckily most ups were followed by a down so it all evened out. Half way through I was really tiring, and considered cutting it short, but stuck at it and plodded on. Last mile was mostly uphill and really hard. After the run I noticed my left achillees has a sore patch where the wet shoe heel cuff must have rubbed, but I never felt it while running. I did a half mile cooldown walk home, and it was amazing how quickly I did cool down, uncomfortably so by the time I got home.
Trail - 20140119 Relish Running Bath Skyline 10k trail run 19 Jan 14 11:01 51:07 6.674 7.83 7:40 170 178 6:50 110view on os maps 6:50  7:33  8:12  7:39  7:44  8:19  7:11 X-Talon 212 No wind, 3 degrees, blue sky. Wore t-shirt and shorts, thin black socks and new Innov-8 X-Talon 212's. Was perfectly comfortable for the entire race temperature wise. A very hard run. Hilly (up) from the start (possibly went out a little fast), then down, then back up, then some superbly techy muddy steep rocky off-path stuff between 3km and 4km, and a final 1.5ish km of flatish grass to finish the lap (2 lap race). The first lap was hard, but the 2nd climb of the second lap was brutally slow, felt like I was barely moving, but no-one overtook me so everyone was struggling by then. Caught a group in the last 2km's, but at the very end had nothing left and they all sprinted over the line ahead of me. Definately not as fit as I was last year, my breathing and legs both suffered from 6 weeks off with bad knee. Shoes were brilliant. So many other unners were slipping and a few fell over, but I never slipped once - the grip on the wet/muddy grass was briliant - very good choice (but £95!).  Dan then did his first ever run - 300m (my gps on my wrist reckoned a bit more, I ran beside him) and came 6th out of 15. He did start crying 3 quartes of the way round but he never stoped running and proudly wore his medal all day at the zoo afterwards. His offical time was 2:54
Road - Commute - To work - 3.6 miles - 20140115 To work 15 Jan 14 07:24 30:19 3.692 7.31 8:13 149 166 8:01 43view on os maps 8:40  8:01  8:09  7:54 Saucony Kinvara 2 (green) Just a simple run to work, in the rain. Had a heavyish rucsac and didnt run very fast, but was surprised by how slow it was when I got to work. High hr for the very low pace. Nothing hurt so thats good!
Road - Around home - 10k - 20140112 Around home 10k plus hilly 12 Jan 14 12:30 50:26 6.557 7.80 7:42 154 170 7:28 118view on os maps 8:00  7:29  7:28  7:38  7:45  7:53  7:34 Saucony Kinvara 2 (green) An intentionally hilly route as I have the Bath Skyline 10k offroad run next Sunday. Got round fine, nothing hurt, but it was quite a hard run. I'd planned approx 8min mile as a minimum so easily beat that, but nowhere near previous pace.
Road - Around home - 20140108 Around home 3km 08 Jan 14 18:39 14:40 1.931 7.90 7:36 149 165 7:33 25view on os maps 7:33  7:39 Bare Access (red) Felt like I needed to run something after Saturday's park run. Was working quite hard so surprised it was so slow, but I have done quite a bit of swimming and cycling recently.
Road - Park Runs - Cardiff - 20140104 Cardiff park run 04 Jan 14 09:03 20:17 3.095 9.15 6:33 173 180 6:12 22view on os maps 6:12  6:44  6:47  5:54 Saucony Kinvara 2 (green) Heaviest I've been since I started recording my weight over 2 years ago, and after last week's Bournemouth parkrun (20:50) I wasn't expecting a fast one today, but had hoped to beat 20 minutes. I did try hard, high hr shows it, I'm just not as fit as I was several months ago - combination of time off with bad knee, 2 weeks without swimming or cycling to work, eating a lot of shit recently (KFC!).
Road - Park Runs - Bournemouth - 20131228 Bournemouth park run 28 Dec 13 09:04 20:50 3.096 8.92 6:44 174 181 6:24 21view on os maps 6:24  6:50  6:58  6:32 Sonic Glove First 5km run since my 10k mo run in Novemeber. I ran 2 miles last Monday and my left knee was fine, so as we were in Bouremouth this weekend I decided to do my December park run here. The course is maybe 70% tarmac with the rest being grass or mud, and as its been so wet recently I decided to wear my Merrel sonic gloves as they're more waterproof than my other shoes. They were a good choice, but very slippery on the mud (nearly went over once) but by the last mile I was heel striking on the tarmac due to tiredness, and I also notice my left achilees was tender when running up the small inclines. I set off at a good pace, not too fast, but after a mile I was slowing and couldnt maintain 6:26 pace. After two miles I was truly knackered, and even contemplated walking, but I kept running and finished about 15th, but my hr was very high all the way round, and my breathing, legs, everything really, were at nearly max. The course isnt as fast as Cardiff, but it didnt account for my poor speed - 6 weeks of no running can be the only reason. The good news is that my left knee never even twinged during the run, or after. However my left foot/ankle is tender after the run, but that could be due to the shoes...?
Road - Bute Park - 2 miles - 20131223 Bute park 2 miles 23 Dec 13 12:09 17:13 2.348 8.18 7:20 170 177 7:16 533view on os maps 7:16  7:26  7:15 Sonic Glove Another  test run, 12 days after my previous one where my left knee had hurt a little.  This time I wore Sonic gloves as it was a bit wet, and I managed the full run, all ran correctly with no heel strikes, and no knee pain at all. It wasn't an easy run though, considering the not too fast pace, but I expected that after all my time off.
Road - Bute Park - 2 miles - 20131211 Bute Park 3km 11 Dec 13 12:30 13:43 1.908 8.34 7:11 159 166 7:05 204view on os maps 7:05  7:18 Other First run for 3 and a half weeks. My left knee has been sore since I ran a 10k training run a week before the Cardiff Mo run (which I ran, with a sore knee, which made my knee very sore!). I waslked 2 miles yesterday and my knee was fine, and cycling recently has caused a little sensation in the knee but no real pain, so I thought I would try a run... I wore merrel trail gloves to try to run 'properly'. The first mile was fine, but after about 1.5 miles I could feel me knee - not sore, but it was noticably not right. A few minutes later I stopped, as I didn't want to cause any more damage and it was begninng to geel sensitive. I really want to 10 an off-road 10k in Bath (Bath Skyline series) on Sunday, but now I'm not sure, as my knee definately isnt right yet On the positive side, I had no real trouble going at 7min/mile pace. I'd planned to just run comfortably, and thats what I did. I could have gone quicker quite easily, so 3 weeks off hasn't totally ruined me.
Road - Races - 20131117 Cardiff Mo-Run 10k 17 Nov 13 10:16 40:13 6.221 9.28 6:28 171 179 6:23 39view on os maps 6:30  6:29  6:23  6:29  6:28  6:32  6:08 Bare Access (red) After hurtng my knee during a hilly 10k run last Sunday I wasn't too sure about even doing this run today. I'd already paid for it though, and for several weeks I'd been hoping/planning for this to be my first sub 40 minute 10k (previous best so far was 40:34 in February). That definately seemed unlikely now but I felt I should at least go along and see how my knee was. I did a short mile run on Friday night and my knee started to hurt then, so it wasn't looking good, but during that run my hr was nice and low and I felt great other than my knee and left foot being sore. I had usual brekky at 8am, then cycled into work for about 9:20, a bit later than I'd planned. I'd also planned to take some painkillers to see if I could finish the race but left them at home, so after getting changed at work I ran to the shop and got some Ibuprofen. I took 3 x 200mg tablets at about 9:35, and then headed to the park to register. I positioned myself in the front quarter of the lineup but well back from the front, as I wasnt sure how many fast runners there would be and didnt want to get in anyones way. The buzzer went off and I crossed the start line maybe 10 seconds later, but was held up quite a lot by some very slow runners. After half a mile the pace was 6:45 and I thought I'd blown my 40 minute target already After a mile was time was about 6:30 I think - maybe I was on target? I kept running, and it wasn't until have way through mile 2 that my knee started hurting. I ignored it and ran on. I was wearing Merrel Bare Access thinking that they'd encourage me to run differently to normal and perhaps help my knee, but I was just slapping my feet down about flat, not running on my toes. I could see there were about 10 people ahead - where were all rge fast runners? I kept running, and slowly overtook people.  Coming up to the end of the first lap I had to decide whether to continue and risk seriously hurting my knee, or call it a day - I carried on. My second mile was bang on pace, and so was my third/ My 5k split was just sub 20, so I actually had a chance. I was surprised really, as I wasn't finding the run too hard - perhaps the pain my left knee was distracting me from my effort? Or perhaps the week off had really worked for my overall fitness readyness? The fourth mile was tough, but I'd overtaken a few runners, I could see 2 quite close in front, and several quite far infront. I slowly overtook 1 (he spoke to me, congratulating my running and suggesting me were both on for well under 40 mins, but my watch distance suggested the race markers were a little short).  I kept plugging away, and realised my knee no longer hurt, but now the ball of my left foot was hurting every time I landed on it. Mile 4 was another good pace. Mile 5 and 6 were easier than I'd expected. I overtook the final runner I could see and kept running. It was hard, but nothing like when I've previously run with a 40 min target (in feb I was dry puking after I finished!). I was pretty sure now that the course was short - I would break 40 mins for the course, but I wanted a true 10k distance on my watch. The final part of the run was on grass, which was a bit wobbly, but I saw the boys at the finish line and smiled as I crossed it - I slowed down a little, not sure where to go, but I carried on running. I grabbed a medal as I ran past (I got a 5k one so swapped it later) and just carried on running, passed everyone and back onto the field, My watch finally said 6:25 miles so I stopped - the watch showed 40:13 - gutted! So close. Its a new pb but I could have gone harder if I'd known (I really could have!). I was annoyed all the way back to work, if only I'd gone a little harder, or started nearer the front. Then I realised, the start of the run was slow, and the end was fast, why hadn't I ra just another 10 seconds - I would surely have made it then. Hang on, 10k is 6.22 miles... was there a chance? I transferred the data to my work pc, and endomondo showed a 10k time of 39:50 !!!!!!! Wierd though as only 1 mile was sub 6:26 pace required for that, the oers on it or a second or two over. Whatever - I'd done it, a sub 40min 10K, and I hadn't felt terrible or puked etc, so all good. My left foot was sore but knee was fine. I cycled home, and cycled with Dan to Asda for the next two hours - still no sore knee. Monday morining cycling to work my knee was very sore! No more running for 2 weeks, than I'll do a 14 miler - 7 min pace?? We'll see
Road - Around home - 20131115 Around home 1 mile 15 Nov 13 17:54 09:51 1.357 8.27 7:15 144 156 7:18 7view on os maps 7:18  7:08 Saucony Kinvara 2 (green) Short easy run after 5 days off to check my left knee before Sundays Mo-vember 10k race - but its still sore. It was fine until about a mile in, then got sorer and sorer so I stopped a little early. Not sure about Sunday now...
Road - Around home - 10k - 20131110 Around home 10k hilly 10 Nov 13 09:10 49:31 6.547 7.93 7:34 153 170 7:25 114view on os maps 7:48  7:32  7:25  7:31  7:28  7:46  7:21 Saucony Kinvara 2 (green) Felt slow right from the start, just didnt have any oomph. Its a hilly route, but still its a slow time for a high hr. Didnt have any breakfast beforehand so maybe that didnt help? Lefft knee started feeling sore arbout 4 miles in, and got worse and worse, but as soon as I finished it went away.  Cold (6C?) but clear and still, warm sun. Wore Aldi 'compression' top and bottoms, and HH Freeze top, Nike shorts, gloves and hat. Hat was too warm, but otherwise I was comfortable but very sweaty. Update: left knee was very sore cycling or running afterwards. I did the mo run 10 (new pb and first time under 40 mins at 39:50 I think) the following week but then had around 6 weeks off running as my left knee was very sore.
Road - Commute - To work - 3.6 miles - 20131106 To work 06 Nov 13 07:09 28:50 3.715 7.73 7:46 151 165 7:35 10view on os maps 8:09  7:39  7:35  7:37 Saucony Kinvara 2 (red) Ran home from work last night, and recently have been walking back in the next day but decided to run in. Feet and ankles were OK, but the run felt quite hard, even though it was slower than last night. I dont think the grapes/yogurt and bowl of porridge minutes before helped... Ankles feel a little delicate after the run.
Road - Commute - From work - 4 miles - 20131105 Work to Dans school 05 Nov 13 17:18 28:58 3.997 8.28 7:15 154 163 7:01 42view on os maps 7:36  7:01  7:03  7:19 Saucony Kinvara 2 (red) Felt really tired yesterday evening, so skipped my planned 10k this morning and decided to run home from work instead. Went better than I expected really, similar pace to last time I ran home, and my feet/ankles were fine even though especially my left ankle has been feeling sore since Saturdays park run.
Road - Park Runs - Cardiff - 20131102 Cardiff Park run 02 Nov 13 09:01 19:39 3.111 9.50 6:19 170 177 5:56 19view on os maps 5:56  6:32  6:29  6:15 Saucony Kinvara 2 (green) Having not done anything at all for 3 days I expected this to be a pb attempt - nothing like it. First mile was OK as usual, but the second one was hard, just had no oomph! Think there was a slight wind blowing north from the south, which helped the final mile a bit, but still way off the pace from Septembers 19:04 park run pb. Left foot/ankle is a little sore after the run
Road - Bute Park - 7 miles - 20131029 Bute park 7 miles 29 Oct 13 12:36 49:11 7.212 8.80 6:49 163 175 6:45 55view on os maps 6:45  6:50  6:49  6:53  6:48  6:45  6:51  7:08 Saucony Kinvara 2 (red) Plan was about 7min/miles, so happy with the actual pace. Really want to keep all runs at or below 7min/mile now, even longer ones...  No probs, but have got achey legs afterwards...
Road - Park Runs - Cardiff - 20131026 Cardiff Park run 26 Oct 13 09:07 19:41 3.089 9.42 6:22 170 174 6:03 29view on os maps 6:03  6:32  6:34  6:03 Saucony Kinvara 2 (red) Slowest park run for 14 months! HR is about average for a park run, so I was trying, I'm just tired. Think I've been overdoing the turbo training and maybe the swimming for the past few weeks. Strange as last month I set a 19:04 pb, and my last two runs home from work have been my quickest ever.  I got a poor start so maybe lost 5 seconds there (started too far back), but within the first coupe hundred meters I just felt tired, even contemplated giving up for a split second. I had no energy for the second and third mile, lots of people overtook me in the last half mile or so. Nothing hurt though, just a general weariness. Need more sleep!
Road - Commute - From work - 4 miles - 20131023 Work to Dans school 23 Oct 13 17:13 29:00 4.014 8.31 7:13 149 162 7:03 83view on os maps 7:18  7:03  7:08  7:25  7:43 Saucony Kinvara 2 (red) Quicker than I expected. Small black rucsac. No probs
Road - Around home - 20131020 around home 7 miles 20 Oct 13 16:23 51:14 7.055 8.26 7:16 154 170 6:52 166view on os maps 7:48  6:58  6:52  7:29  7:00  7:32  7:12  7:09 Saucony Kinvara 2 (red) A hilly 7 miles after 1.5 hours (easy) on the turbo. A bit slower than I expected really, it was quite a hard run. No probs with feet/legs though.
Road - Commute - From work - 4 miles - 20131015 work to Dans school 15 Oct 13 17:07 28:19 3.995 8.46 7:05 155 165 6:51 51view on os maps 7:24  6:51  6:53  7:13 Bare Access (red) Fastest commute yet. Just had my very small black rucsac with phone, wallet, keys and something else small. First decent run since Cardiff half marathon 9 days ago. Have a sore right foot from a 1 mile run I did 2 days ago in Merrel Sonic gloves - need to stick to to kinvara's! After 3 miles though I got quite sore pains in my upper left chest, I slowed down a little and after half a minute it went away...
Road - Around home - 20131014 Around home 1 mile 13 Oct 13 16:09 09:27 1.074 6.82 8:48 145 160 8:47 17view on os maps 8:47  9:03 Sonic Glove A short but hilly run in the pouring rain after an hours turbo (20 min ftp test!) - wore Sonic gloves and ran 'properly' but left foot got sore half way round. They're slippy on green wet tarmac too.
Road - Races - 20131006 Cardiff Half Marathon 06 Oct 13 09:00 1:29:34 13.203 8.84 6:47 171 179 6:38 182view on os maps 6:39  6:38  6:44  6:43  6:39  6:43  6:46  6:48  6:47  6:54  7:02  6:57  6:55  6:29 Saucony Kinvara 2 (green) I'd not been looking forward to this run for a long time - I can clearly remember how hard the 2012 one was and how sore and tired I was after it. My one goal this year was to be under 1 hour 30, which meant 6:51 pace all the way round. Had steak, chips, fried eggs and beans for tea saturday evening and slept pretty well from 11pm until about 4, when the kids woke me up and I couldnt get back to sleep but dozed off and on. I learnt from last year and intended to be sure I got to the correct pen early. I had usual brekky at 7, then cycled gently into work for about 8:25, got changed, toilet, faffed, toilet again, checked I had everything and left for the run about 8:35. Access to the white pen (the first pen at the front, just behind the elites, for those who siad they'd do sub 1:30?) was through the castle, so I headed that way. Inside the castle walls I saw a toilet queue, and thought I'd better have one last go, dont want to carry any extra weight around! I got into the queue at 8:40, and finally finished that job at 8:50, just as the wheelchair race started. From there it was a 30 second walk through the main castle entrance and onto the road, through the white pen entrance and I was in position. About 15 meters behind the start line, but lots of people in front. I couldnt see any of the elite runners. Just after 9 the cannon went off and we started. It was a walk for maybe 10 meters, but as we crossed the start line we started running, and was quickly up to race pace. Though there were lots of runners there was plenty of room so none of the doding and weaving from last year. I didnt have to jump up any kerbs etc. After half a mile or so my pace was 6:33 - a bit too quick really, but I felt good and kept running along. Just before the Penarth hill that starts at the Porsche garage I passed the 'sub 1:30' marker runner, who I'd seen at the start but then lost track of. I was happy to be ahead of him as that meant I should be well under 1:30 then... the Penarth hill was tough, and at the top my current mile pace was 7:14, but luckily it was downhill to Tescos the other size and I finished the mile in the 6:40's. Around the barrage was OK, still every mile well under target pace of 6:51, and I was starting to calculate my buffer, it must be 40 or 50 seconds by the half way point I though, which meant I could slow to 7:00 if I had too. I had a gel at mile 4 and had a few gulps of water at maybe mile 5. After the Bay I sometimes looked at my mile pace and it was in the 6:50's so I ran just a little faster, not wanting to lose my buffer yet. Through Albany road I was beginning to be confident that I'd break 1:30, every mile so far was under 6:50 and my overal pace was 6:42 ish I think. Worryingly my watch was buzzing of the miles earlier and earlier than the officail mile markers, and by mile 9 it was perhaps a 100m  early. About mile 9 as we went through Albany rd? I took a bottle of lucozade but could only drink a few mouthfuls before throwing it away. I was getting quite tired now and knew there was the Roath Lake hill soon. It was tough, but I managed to get up it at pace and the watch showed 7:05 ish for the current mile. Charlotte and the boys should be at the end of the Lake and I finally sore them and they shouted encouragement. That was the slowest mile, just 1 second under 7:00 and meant I was using up my buffer. The other side of the Lake would be half downhill but my pace barely improved - I wasnt running out of energy, I was just sore and tired. The short steep hill up to the cemetry from the bottom of the Lake was slow, not walking, but barely running really and I lost some time, but after that it was 90% downhll. At the end of the cemetry and cross the main road near the red brick school I was suddenly aware of lots of runners overtaking me - the 'sub 1:30' group had caught me! I tried to stay with them, slightly worried now that I might be under 1:30, but couldnt increase my pace. One of them stood on my heel and I stumbled but caught it and kept running. By the time I got to the right turn over the railway bridge they were gone and I was on my own again. That final hill hurt, and then down the other side there was a car with a race clock on it - 1:29:03 or something like that. I wasnt sure how far down the last street the finish line was, and really tried to pick it up but I was tired. Finally I could see the finish clock, 1:29:30 something and then I was under and finished. I think it was about 1:29:45 ish. I'd done it! I walked a few meters forwards and then sat done by the barrier, knackered. I had a minute there and then got up and collected my medal and t-shirt etc, It was a very hard race, but I dont think as hard as last year, even though this year I was quicker and had a higher average hr. No loss of vision, no sick feeling. During the run my right ankle had hurt occasionnally but aprt from that I was fine, no pains. I walked slowly back to work, got my stuff and went for a swim, but I'd left my goggles behind so alternated crawl and breaststoke for 10 lenghts total and had a shower. Charlotte had brought the boys into town on the bikes. Later that evening my legs were stiffening up. They were sore all night, and the next day I cycled to work OK but slower than normal, and every time I got up from my chair my legs were sore. The old pain in the ball of my left foot is back now as well, and my left hip hurts occasionally. Tuesday: Calves are still tight, left knee is occassionally sore. Went for a swim this morning and wasnt exactly full of energy, missed 2 of 5 100m sprints @ 1:30
Road - Commute - From work - 3.6 miles - 20131002 From work 02 Oct 13 17:01 26:51 3.651 8.16 7:21 153 165 6:59 36view on os maps 7:56  7:01  6:59  7:34 Saucony Kinvara 2 (green) Last run before Cardiff half marathon on Sunday. No bag (left it at work) and everything felt fine. I'd had a soreish kneww all week but didnt feel a thing during the run. My right ankle is a slight bit sore afterwards.
Road - Around home - 10k - 20130929 Around home 10k 29 Sep 13 10:37 48:44 6.258 7.70 7:47 153 167 7:30 79view on os maps 7:58  7:44  7:34  7:30  7:38  8:15  8:08 Saucony Kinvara 2 (red) Straight after a tough (Sufferfest) 20 mile turbo session. I'd thought I'd run a bit slower than half marathon pace, perhaps 7:00 min/mile, but was way off. Just felt tired and slow. The last mile had too hills, one pretty steep hence the poor time. No probs though, just tired.
Road - Races - Triathlon - EtonMan Half - Run 22 Sep 13 10:30 1:39:45 13.054 7.85 7:38 159 168 7:19 80view on os maps 7:19  7:30  7:35  7:42  7:23  7:30  7:36  7:38  7:52  7:48  7:50  7:48  7:48  8:01 Saucony Kinvara 2 (green) Hard! But I was surprised at my initial pace and after 3 or 4 miles couldnt belive I was hanging around 7:30 / mile. I didnt last and I started to struggle after 7 or 8 miles, but still a good time - only done Llanelli half and Cardiff half faster - 3rd fastest half to date! My feet hurt for the first 3 miles perhaps but then that went away. Knees were sore off the bike but that went away too.
Road - Commute - From work - 3.6 miles - 20130917 From work 17 Sep 13 17:19 27:33 3.633 7.91 7:35 157 179 7:19 56view on os maps 7:34  7:19  7:41  7:53 Saucony Kinvara 2 (red) Quite a hard run really; swam 2.2k this morning, cycled 15 miles today... Had rucsac on for the run which doesnt help. No problems
Road - Around home - 20130911 around home 5k 11 Sep 13 17:18 20:29 3.155 9.24 6:30 161 171 6:25 41view on os maps 6:30  6:33  6:25  6:29 Saucony Kinvara 2 (red) A quick run after cycling home from work; drizzly but otherwise fine. No probs. Happy with the speed - fastest 5k I've done outside of park runs and actual events
Road - Around home - 5km - duathlon - 20130908 around home 5k (brick) 08 Sep 13 14:42 24:08 3.272 8.14 7:23 152 167 7:07 56view on os maps 7:35  7:07  7:22  7:35 Saucony Kinvara 2 (red) After a 2 hour turbo session (not hard, but not easy); happy with pace, quite a hilly route. Could easily have ran further, but not sure about a full half marathon! No probs even after both knees hurting for the last half hour of the turbo
Road - Park Runs - Cardiff - 20130907 Cardiff park run 07 Sep 13 09:02 19:04 3.094 9.74 6:10 172 179 5:53 20view on os maps 5:53  6:17  6:19  6:11 Saucony Kinvara 2 (red) New pb! 7 seconds off my previous best which I set in December (9 months ago). The first mile was fast but fine, it was the second mile, and the last few hundred meters that were hard. I checked my pace in the second mile and it was around 6:10 so I really tried to maintain it. Lost a few seconds but saw it was well under 6:26 (20 min 5k pace) so really tried on the third mile. I could see I was maintaining good pace, but people were beginning to overtake, so I dug deep and tried to stay with them. I couldnt quite, but it definately helped.  The last few hundred meters were hard and I just wanted to stop. Didnt quite feel sick but I could tell that wasn't far off. Legs and feet were fine. This month (and last month) I made sure to run several hundred meters quite fast as a warm up, just before the run starts. I think it helps.
Road - Around home - 20130904 Around home 5k 04 Sep 13 16:56 20:48 3.110 8.97 6:41 153 163 6:39 55view on os maps 6:39  6:43  6:41  6:48 Saucony Kinvara 2 (green) Didnt have time for a turbo+run brick before picking up Dan, so did a fast 5k (and did a turbo session later this evening). Hard run, but good pace. No probs. 153 average hr is 3 or 4 beats lower than I've ever run this distance @ this pace before, so thats got bto be good.
Road - Cardiff Bay - 20130829 Cardiff Bay, Bute park 11 miles 29 Aug 13 12:33 1:23:07 11.096 8.01 7:29 155 168 7:21 184view on os maps 7:24  7:21  7:29  7:29  7:26  7:39  7:39  7:31  7:31  7:34  7:23  7:18 Saucony Kinvara 2 (green) Tough run. Plan was 11 miles, hopefully at a reasonable speed. First few miles were under 7:30 so that became the plan. Managed it mostly, but wind was an issue in some sections. I think I was still tired from last nights turbo. Toes are sore afterwards with starts of blisters on both sides 2&3 toes. Legs and feet otherwise fine, just tired. No where near my 2012 Cardiff Half pace (7:00?)...
Road - Around home - 5km - duathlon - 20130825 around home 5k 25 Aug 13 09:53 21:54 3.161 8.66 6:56 152 159 6:50 31view on os maps 7:03  6:55  6:50  6:48 Saucony Kinvara 2 (red) Brick session after 40 mile carephilly mtn + coast code ride. Felt good running, and managed sub 7 pace so happy with that, but the outside of my left knee started hurting about 1.5 miles in, and got sorer and sorer, Finished the planned distance but it was tough near the end. Feet and ankle seemed fine after yesterdays park run.
Road - Park Runs - Cardiff - 20130824 Cardiff park run 24 Aug 13 09:02 19:24 3.073 9.51 6:19 168 172 5:59 50view on os maps 5:59  6:28  6:32  5:33 Bare Access (green) Yet another time around 9:25 - 9:30, just cant seem to go any faster recently, definately 'plateaued'. Wasnt feeling 100% eager this morning but had no reason not to run so went along. Did a few 100m sprint warm ups today, and set off a few rows back from the start. Didnt get a brill start but I doubt I was slowed down at all. First mile was ok but didnt feel very fast. Second mile was slow, just didnt have much oomph, and several people overtook me. Last mile I tried pretty hard but was slowing down all the way. Just need to practice fast 5ks to get better. Feet and legs were OK but mayb e a little tender now.
Road - Bute Park - 2 miles - 20130822 - Bute park fast mile 22 Aug 13 12:11 14:12 2.054 8.68 6:55 158 170 6:17 55view on os maps 6:17  7:31  7:21 Saucony Kinvara 2 (green) Tried another fast mile, but within a second of Tuesdays attempt (last nights 60 min turbo session not helping). Did a slowish mile to cool down. No probs
Road - Bute Park - Fast mile attempts - 20130820 - Bute park fast mile 20 Aug 13 12:35 08:12 1.279 9.36 6:25 162 171 6:13 24view on os maps 6:13  7:08 Saucony Kinvara 2 (green) Not very fast - started off too slow really, but did a hard turbo session last night so my legs aren't fresh today. No probs.
Road - Cardiff Bay - 20130815 Cardiff Bay 10 miles 15 Aug 13 12:12 1:14:25 10.029 8.09 7:25 161 173 7:17 129view on os maps 7:20  7:17  7:19  7:28  7:26  7:33  7:31  7:28  7:23  7:25  7:55 Saucony Kinvara 2 (green) First run for a week! Plan was alternate 7:30/8:00 but set off at a good pace so after a few miles changed plan to try to be sub 7:30 for every mile - and (just) managed it. First5 or 6 miles were OK but it sarted getting tough. The last two were really quite hard. Didnt have any food or drink during the run and think I wasn't far off bonking, as when I got back to work I was shaking and had to sit down in the shower for 5 minutes just to calm down. A few niggles in my legs/ankles at the start but after a few miles stopped noticing. Also felt the odd stitch now and then but again breathed through them and was OK. Very ahppy with time compared to 2 weeks ago, but was hard!
Road - Bute Park - 4 miles - 20130808 Bute park 4 miles 08 Aug 13 13:14 28:27 4.045 8.53 7:02 158 166 6:40 35view on os maps 6:45  7:21  6:40  7:22  6:56 Saucony Kinvara 2 (green) Was going to do a 10 miler but after 2 previous days (short) runs decided to keep it short. Planned 7:30, 7, 7:30, 7 and apart from each mile being quicker than planned thats what I did. The fast miles were hard, but the recovery miles were OK. Hot again, very sweaty. No probs during run but left ankle is sore walking around several hours afterwards. Tried eating a nakd bar while running but simply not possible - cant breath and chew/swallow
Road - Around home - 20130807 around home 07 Aug 13 07:36 11:49 1.759 8.93 6:43 156 162 6:51 19view on os maps 6:51  6:33 Saucony Kinvara 2 (red) A short quick run straight after a 22 mile ride - no problems, good pace
Road - Bute Park - Fast mile attempts - 20130806 Bute park fast mile 06 Aug 13 12:52 08:22 1.302 9.34 6:26 161 173 6:15 10view on os maps 6:15  7:03 Saucony Kinvara 2 (green) Happy with the time, fastest for quite a while outside of a park run. Tough run though, very happy to hear the mile beep so I could slow down. No problems
Road - Around home - 5km - duathlon - 20130803 around home 5k 03 Aug 13 08:35 22:33 3.126 8.32 7:13 156 167 7:04 100view on os maps 7:19  7:12  7:04  7:39 Saucony Kinvara 2 (red) Brick session, after 22 mile Caerphilly mountain ride. Chose to go opposite way from usual and straight up the hill to the mini-roundabout, tough. Also went a bit further round the back, where its a little hillier too. Good run though. It poured down 90% of the way down, absolutely tipping down, but was hot from the bike so not at all bothered by the rain. Calves feel tight afterwards
Road - Cardiff Bay - 20130801 Cardiff Bay 9 miles 01 Aug 13 12:08 1:11:51 9.024 7.54 7:58 156 168 7:37 9984view on os maps 7:37  7:56  8:02  8:06  8:01  8:08  7:54  8:03  7:55  7:24 Saucony Kinvara 2 (green) Longest run for a while (last run longer than 10k was a 10mile in April, and before that it was the marathon in Feb) . Was supposed to be an easy long run, but after a few miles it started getting harder than I'd expected. Had hoped to keep hr below 150, but didnt like running slower then 8 min miles, so hr crept up and up. Legs felt OK otherwise, and feet were fine. Very hot, sweating profusely, t-shirt 98% soaked through when I'd finished, so maybe it was the heat that made it tougher. Just remembered, I got stung by something after 1.8 miles, on my left lag above the ankle - realy quite a sore intense pain that I could feel for the whole run, and hours afterwards.
Road - Races - Triathlon - Virgin London Tri 2013 28 Jul 13 14:51 40:19 5.831 8.68 6:55 163 170 6:38 90view on os maps 6:58  6:41  6:58  7:08  6:38  7:12 Bare Access (red) A good run after a hard bike. Very happy with the pace (though dont trust them or the distance as the run went inside 3 times for several 100m). Didnt feel anything like as hard as Bedford 3 weeks ago, but it still wasn't easy. Ball of left foot started to hurt about half way through, same pain as I used to get quite frequently. No socks, and my right little toe is a bit tender after the run.
Road - Bute Park - 2 miles - 20130725 - Bute park 2 miles 25 Jul 13 07:44 18:30 2.560 8.30 7:14 154 167 6:24 27view on os maps 6:24  7:45  7:47 Saucony Kinvara 2 (green) A fast mile followed by a very easy cool down, just to loosen up before Sundays tri
Road - Bute Park - 3 miles - 20130723 Bute park 3 miles 23 Jul 13 14:18 28:06 3.614 7.72 7:47 147 155 7:41 54view on os maps 7:41  7:51  7:44  7:53 Saucony Kinvara 2 (green) An easy paced run before Sundays Virgin Tri in London. Kept hr about 150 but really just ran steadily (though it was a little harder than I'd expecetd to go that speed)
Road - Asda Coryton - Run - Asda laps 5k 20 Jul 13 12:15 21:50 3.137 8.62 6:58 157 165 6:55 37view on os maps 6:59  7:00  6:55  6:52 Saucony Kinvara 2 (red) Swam ~1350 meters in Taff, road 7 laps of the road for 12.6 miles, then did this 5k run. Was happy to see the first mile just under 7min. Had to work reasonably hard to maintain that pace, but not terrible at all, a good run to end a sprint distance tri - happy. No probs
Road - Bute Park - 10k - 20130717 Bute park 10k 17 Jul 13 07:03 41:42 6.251 8.99 6:40 167 174 6:23 77view on os maps 6:26  6:23  6:49  6:52  6:48  6:41  6:53 Saucony Kinvara 2 (green) The plan was to break 40 minutes, so run consistently at 6:25 min/mile. I managed the first two but simply couldnt maintain that pace any longer. Both legs and breathing weren't up to it. I had to work hard to get the time I did (41:11 10k). I got up, had a nakd bar and a SIS Go gel and a small glass of oj. Took 19 minutes getting to work on the bike, nice and relaxed, and had 10 minutes in the office before the run, so should have been warmed up but not tired. Also was in bed at 9 last night and got up at 6, but not a perfect nights sleep. The first mile was OK but initially the pace was a little low so I speeded up to get 6:24. The second mile was tough, only just managed to get 6:25, and knew then that it wasnt happening. I plodded on as quickly as I could but was annoyed - I'd ran a 19:29 5k on Saturday so at least expected to duplicate that, but didnt even get a 20 min 5k. Absolutely dripping when I finished, but never really felt super hot while running.
Road - Around home - 20130714 Run 14 Jul 13 08:02 11:30 1.662 8.67 6:55 150 155 7:04 31view on os maps 7:04  6:41 Saucony Kinvara 2 (red) Straight after a fast 50km bike ride. Legs didnt feel too bad, quite happy with the pace, and could have kept going but am planning a 40min 10km attempt in the next few days so want to be fresh for that, after yesterdays 5k park run too. All good.
Road - Park Runs - Cardiff - 20130713 Cardiff park run 13 Jul 13 09:01 19:25 3.115 9.63 6:14 170 178 5:59 45view on os maps 5:59  6:19  6:25  5:57 Bare Access (red) A bit of a slow start, too many people on the start line. Didnt murder the first mile in the hope that I'd be able to keep going quicker without fading in the last mile - it may have worked a little, but it was still a very tough last mile. Warm too. Legs and feet fine.
Road - Bute Park - 5k - 20130710 Bute park 5k 10 Jul 13 08:06 21:31 3.150 8.78 6:50 163 172 6:35 45view on os maps 6:55  6:35  6:58  6:55 Saucony Kinvara 2 (green) Plan was 7, 6:30, 7, so almost did it. Could definatelty feel Sundays tri in my legs, but the run wasn't too hard (not easy either). No probs.
Road - Races - Triathlon - Bedford Olympic Tri - Run 07 Jul 13 09:49 46:50 6.117 7.84 7:39 165 180 7:03 91view on os maps 7:03  7:43  7:39  8:03  8:09  7:28  6:24 Saucony Type A6
Road - Bute Park - 2 miles - 20130705 - Bute park 2 miles 05 Jul 13 06:59 18:33 2.570 8.31 7:13 152 163 7:00 28view on os maps 7:00  7:16  7:31 Saucony Kinvara 2 (green) A short easyish run before Sunday's triathlon
Road - Bute Park - 10k - 20130702 Bute park 10k 02 Jul 13 07:06 45:02 6.250 8.33 7:12 160 174 6:28 105view on os maps 7:37  6:59  7:31  7:01  7:32  6:28  7:35 Saucony Kinvara 2 (green) Easyish run today (with Olympic event in Bedford this coming Sunday). I did kind of plan to to 7, 6:30 pairs, but very quickly realised that wasnt a good idea, so stuc to 7:30, 7 pairs, and managed it easily. The last mile I just wanted to be 6:30 or under so did push that one. No problems, no sickness feelings (even on the last mile). All good, but noticably higher hr than recent for this distance...
Road - Park Runs - Cardiff - 20130629 Cardiff park run 29 Jun 13 09:02 19:27 3.096 9.55 6:17 171 179 5:54 43view on os maps 5:54  6:27  6:32  5:52 Saucony Kinvara 2 (red) After 4 days off with a sore shoulder I did a 2 mile trail run on Thursday, nice and slow, but the following day my legs were really quite sore. They were still sore this morning so I almosdt didnt bother doing the park run, but its the last Saturday in June so I had to do it today. I went for a tiny run in Merrel bare access shoes before the park run and my legs definately still felt sore, so I changed to the Kinvara shoes for the Park run. As soon as the race started I felt fine, no pain or aches from the legs at all. The pace for the first mile was good, great even, so I held back slightly not wanting to blow up too soon. It was only when we rounded the far end of the loop that I realised why - wind! Straight into it for the last half. Not very strong, but very noticable non the less. I struggled on the 2nd mile, and the third was even worse. At one point I wasnt sure I could break 20 minutes. A group pf runners passed me in the last mile and I ran a little faster to keep up with them, but it was hard.  Legs are sore again afterwards. Breathing was hard but nothing unexpected for the pace; I didnt feel sick during the run so thats good. Quite happy with the time considering how I felt when I got up. Still need to be my 19:12 pb though!
Trail - 20130627 Bute park trail 27 Jun 13 12:33 20:28 2.565 7.52 7:59 146 155 7:55 35view on os maps 8:05  7:55  7:55 Sonic Glove First run since Satudays triathlon, and since pulling my shoulder on Tuesday morning, so have had 4 days off. Felt fine, very easy as planned. Stuck to the nud trails (bone dry) and didn't heel strike once. Legs felt a little wobbly after the run.
Road - Races - Triathlon - 20130622 Mumbles Tri - Run 22 Jun 13 08:21 21:25 3.188 8.93 6:43 157 161 6:36 59view on os maps 6:51  6:44  6:36  6:28 Bare Access (red) Into a strong wind for the first half mile, then not much wind until the last half mile where it blew me along. Fastest 'event' 5k so far, pretty chuffed with that. Only one person overtook me, and I overtook 1 other, so didnt lose any places on the run. No problems. Didnt feel sick at all during the run, unlike the previous 2 10ks I've run, so thats good.
Road - Bute Park - Fast mile attempts - 20130620 Bute park fast mile 20 Jun 13 07:21 08:29 1.306 9.24 6:30 163 172 6:09 19view on os maps 6:09  7:39 Saucony Kinvara 2 (green) The fastest mile for a while, but still not sub 6. Felt a slight bit sick around the half way mark but nothing like as bad as previous 2 runs.
Road - Bute Park - 10k - 20130618 Bute park 10k 18 Jun 13 12:32 42:38 6.236 8.78 6:50 164 175 6:23 53view on os maps 7:01  6:23  7:02  6:48  6:56  6:47  7:06 Saucony Kinvara 2 (green) After last weeks fast 10k time and with the mubles tri coming up on Saturday I instead planned to run 7, 6:30, 7, 6:30, 7, 6:30, but near the end of the 4th mile as I ran up a short hill I again felt quite sick (just like at end of the 10k last week) and had to slow down. Then on the final mile every time I ran quicker than about 6:45 I started to feel sick - too warm? I was pouring with sweat when I finished. So I really think I could have ran a bit quicker today, if not for feeling sick. I did east some nuts and malt loaf during the morning, but nothing in the hour before the run. It definately seemed to be the extreme effort trying to get 6:30 even up the hilly section the second half of mile 4 (I was at 6:37 pace before feeling sick so already a little off) that triggered it, and once I'd felt it it never really passed. 2nd mile was very good pace, and not really too hard. Perhaps on the flatter route I would have done better overall. Legs and feet were fine. Average hr was spot on for the distance and speed compared to recent runs
Road - Around home - 2 mile - 20130615 Run - around home 2 mile 15 Jun 13 07:54 14:33 2.141 8.83 6:48 157 165 6:36 54view on os maps 6:36  6:54  7:29 Saucony Kinvara 2 (red)  A minute or two after a fast 42 km bike ride along the coast rd and back. Very happy with the speed of the first mile, definately my fastest mile ran after a ride. Scond mile slowed a lot, but there's a fair old hill in that one. I do suspect the wind helped a bit in the first mile too. Felt good, but was happy to finish after 2 miles (as planned).
Road - Bute Park - Fast mile attempts - 20130614 Bute park fast mile 14 Jun 13 07:10 08:32 1.304 9.17 6:33 160 167 6:19 19view on os maps 6:19  7:17 Saucony Kinvara 2 (green) Oh dear, slowest 'fast mile' for a while! Just didnt feel like I had any energy (felt the same when riding to work). 
Road - Bute Park - 10k - 20130612 Bute park 10k 12 Jun 13 13:16 41:08 6.250 9.12 6:35 165 173 6:32 76view on os maps 6:32  6:32  6:37  6:36  6:34  6:40  6:31 Saucony Kinvara 2 (green) Was intending to do a 6:45 min/mile run, to give a 42:00 10k time, but the first mile felt good and fast, and then so did the second, so I tried hard and kept running, on the 'fast route'. 3rd mile was good, and on it wnt. It did get harder and harder, and the final mile I couldn't quite get close to 6:30. I thought the time would be just inside 41 minutes, but Endo shows it as 40:41, just 7 seconds slower than my best time (40:34) back on 8th May. Today's average hr was 164, 2 less than the Feb run...  did I really try? I did! Right at the end of the run, a few meters literally before I would normally have stopped I suddenly felt quite sick, and almost heaved to be sick. I stopped running and walked slowly, heaved a little once or twice more but then it passed and I was alright. Didnt feel good though, am I finding my limits? Mile times were more consistent today compared to previous best.  Breathing was heavy, but nothing worse than I'd expect for the level of effort. Nothing hurt, feet and legs all perfectly fine.  
Road - Races - Triathlon - 20130609 Cosmeston Tri 2013 09 Jun 13 08:06 19:48 2.893 8.77 6:51 161 166 6:53 55view on os maps 6:56  6:53  6:41 Bare Access (red) Hard packed (bone dry) mud / stoney trails. Uphill for the first mile which was hard. Managed to maintain the pace but still not sub 20 for the 5km. 1 person overtook me in the last mile and I just couldn't keep up with him.
Road - Bute Park - Fast mile attempts - 20130607 Bute park fast mile 07 Jun 13 07:33 08:33 1.299 9.12 6:35 159 168 6:23 18view on os maps 6:23  7:18 Saucony Kinvara 2 (green) Cosmeston tri on Sunday so thought I'd get a last quick mile in this morning. Cycled to work as normal and then went straight for the run. 7 seconds slower than yesterdays attempt! I think I need to try harder. (Did then go for a swim and do a 2:59 200m, which was 3 seconds better than my previous best, so not all bad)
Road - Bute Park - Fast mile attempts - 20130606 Bute park fast mile 06 Jun 13 12:35 08:21 1.291 9.28 6:28 159 168 6:13 18view on os maps 6:13  7:21 Saucony Kinvara 2 (green) Already cycled 22 miles and swam 1.5km this morning, so decided to just run a fast mile attempt. Was hoping for sub 6 minutes but couldnt quite do it. No problems
Road - Bute Park - 10k - 20130604 Bute park 10k 04 Jun 13 12:21 42:48 6.251 8.76 6:51 164 174 6:47 100view on os maps 6:52  6:47  6:55  6:49  6:47  6:50  7:05 Saucony Kinvara 2 (green) Had planned to do 7:00, 6:30, 7:00, 6:30 etc but got into a groove and just ran. Quite warm, and hard work, but nothing hurt and a reasonable time.
Trail - Pembrokeshire - 20130531 Carn Llidi 31 May 13 18:31 30:47 2.771 5.40 11:06 145 171 9:27 210view on os maps 9:27  14:59  8:13 New Balance MT110 A run up the 'mountain' near Whitesands beach. Very pleasent running around the headland, up the side of the mountain. Concrete pathway to the first summit, then a bit of a scramble and a tiny bit of 'climbing' onto the very top. Views for miles and miles, then back down the quick way. Nothin hurt, but after the run my left foot is sensitive inside between the toes, think the slapping of the feet coming down the hill and road havent done any good.
Trail - Pembrokeshire - 20130531 Penberry hill 31 May 13 08:43 26:52 2.803 6.26 9:35 148 168 8:39 125view on os maps 8:39  11:51  7:56 New Balance MT110 Quick run up the 'mountain' next to the campsite. Very pleasant run, cool wind blowing around the campsite so I wore the blue windproof top, but by the time I was on the top I was far too hot. Had to walk up the very steepest bits at the top, but otherwise a good run. Now to beat the time next time...
Road - Pembrokeshire - 20130530 Whitesands beach 30 May 13 17:40 22:31 2.208 5.88 10:12 150 160 7:09 45view on os maps 7:09  13:43  7:54 Evoskin Strong wind blowing north to south, so set off at a cracking pace. Running back up into the wind and blowing sand was harder though. Had a short rest and then repeated the loop but at a slower pace on purpose. Worse the Evoskins for the first 3 quarters of the total distance but they started to hurt my left foot so I pulled them off for the last quarter and ran barefoot.
Road - Pembrokeshire - 20130528 Pembrokeshire 28 May 13 08:25 46:05 6.643 8.65 6:56 161 169 6:45 84view on os maps 7:02  6:45  7:00  6:54  6:57  6:54  7:05 Saucony Kinvara 2 (red) Straight after an (easyish) 24 mile bike ride. Nothing hurt as such, just a hard run, especially the hill in the middle. Legs were heavy and breathing too; quite warm under the sun
Road - Races - Triathlon - Fishguard Go-Tri 2013 26 May 13 10:00 18:37 2.623 8.45 7:06 160 170 6:37 69view on os maps 6:37  6:50  8:19 Bare Access (red) Downhill for the first mile, followed by a flat mile, and then... steps! absolutr killer up the steps, and then still uphill almost all the way back to the leisure center - you can clearly see from the grpahs what happened. I was very nearly walking up the steps. Otherwise though quite a good time, the flat mile was at a reasonable pace, but still no where near sub 20 time for 5k. No pain or problems.
Road - Commute - From work - 3.6 miles - 20130521 From work 21 May 13 16:59 27:18 3.628 7.97 7:32 151 164 7:16 51view on os maps 7:51  7:16  7:27  7:32 Saucony Kinvara 2 (green) Definately felt tried on this run. Again nothing specific, just tired limbs. Warm and very humid too!
Road - Commute - To work - 3.6 miles - 20130521 To work 21 May 13 07:35 27:24 3.708 8.12 7:23 151 163 7:13 34view on os maps 7:56  7:14  7:13  7:05 Bare Access (red) Felt harder than it should have. Nothing specific hurt, just felt tired, perhaps from Sunday's triathlon, and the 16 mile bike ride I'd just done. Perhaps just not trying hard enough? Had rucsac on with swimming stuff etc.
Road - Races - Triathlon - Llanelli Sprint Triathlon May 2013 19 May 13 09:32 21:33 3.088 8.60 6:59 158 164 6:54 33view on os maps 7:00  7:07  6:54  6:08 Saucony Kinvara 2 (red) A slow tough run after a fast 750m swim and very fast 17 mile bike ride. Just didnt have the legs to run any faster. Distinctly remember left ankle (on the top of the foot) acheing quite a bit. Think I overdid the bike and just had nothing left for the run. Too warm too, with my cycling jacket and gloves on.
Road - Bute Park - 2 miles - 20130517 - Bute park 2 miles 17 May 13 07:13 19:31 2.563 7.88 7:37 148 157 7:23 38view on os maps 7:57  7:23  7:24 Saucony Kinvara 2 (green) Easy paced short run before the Llanelli triathlon on Sunday
Road - Bute Park - 5k - 20130515 Bute park 5k 15 May 13 07:23 21:14 3.147 8.89 6:45 159 167 6:37 44view on os maps 6:56  6:37  6:43  6:29 Saucony Kinvara 2 (green) Was plannig a 7:00 mile, 6:30, 6:45. Couldnt quite manage 6:30 for the second mile - seem to have lost my speed! Everything else OK though, just didnt have 100% oopmh to give.
Road - Around home - 10k - 20130512 Around home 10k 12 May 13 12:49 44:03 6.315 8.60 6:59 155 168 6:47 141view on os maps 7:21  7:00  6:49  7:01  6:47  6:58  6:46 Saucony Kinvara 2 (red) Tough run. Overdressed in leggings and Rab top, too hot even in the light drizzle. Started off slow but picked it up to just under 7min/mile and kept it there - just. The climb 3 quaters round the loop is a killer, and by the third loop it was quite a strugle to keep a decent pace - wheezing like an old man up there. Feet fine, but could start to feel the niggles in the ball of left foot again...
Road - Bute Park - 1 mile - 20130510 Bute park 1 mile 10 May 13 08:05 09:58 1.289 7.76 7:44 153 157 7:43 20view on os maps 7:43  7:45 Evoskin First run in Evoskins on tarmac. Was going to re-run my first run 2 years ago today (2.7 miles) but after half a mile my feet (mainly between toes, and a bit of ball of left foot) were sore so I cut it short and just did the first loop. Running in the evoskins was good, very very flexible, like barefoot but without the sensitivity in the sole of feet. You can feel every twig or small stone you step on. No probleams running forefoot landing, and was even letting the heel just touch down too. (again forgot running hr strap so had to use swim watch and strap)
Road - Bute Park - 3 miles - 20130509 Bute park 3 miles 09 May 13 07:30 26:28 3.623 8.21 7:18 154 163 7:08 56view on os maps 7:42  7:08  7:09  7:12 Sonic Glove Was going to run 10 or even 13 miles this morning, but when I got to work I didnt have my hr strap, so instead decided to a short run in the Sonic gloves (I did have my swimming hr strap and watch). Felt good when I started so made the runa bit longer than I expected it would be. Ran correctly in the shoes, without a single heel strike, but did run half off road. Middle toes are sore afterwards, I suspect because my feet get pushed forward into the shoe at each step, I think I extend my foot a bit far during each stride. Apart from toes no real problems, cales etc a little achey but the best they've felt after a run in shoes like this.
Road - Other - 20130506 Whitmore Bay beach 06 May 13 19:13 06:15 0.834 8.01 7:30 148 154 0 39view on os maps 7:30 Evoskin Frst proper openwater swim. I did a 56 mile bike ride at 6am, so had spent the rest of the day lounging about at the beach. The sea at Barry Island was literally dead clam, barely a ripple at the beach. I wanted to be dressed similar to how I will be at the Llanelli tri in 2 weeks (no gloves or shoes allowed) so I put on my jammers, the tri-wetsuit, a silicon hat, big wide goggles and that was it (gps watch under hat to track swim). The water was cold on my feet, and hands, but otherwise OK.  Took a moment or two to properly get my head underwater, so I did breastroke for a little while, then finally got going with crawl but had to breath every other stroke as it was so cold I was gasping. After a few minutes I managed to start breathing every three strokes like I do in the pool and it was OK after that. The biggest problem was direction! I tried keeping the beach to my left as I breathed on that side, but every now and then hit the bottom with my arm (so silty couldnt see beyond  my elbow, if that)  - too close to the beach. Every now and then I stopped crawl and did a little breaststoke, just to get my head out of the water (though dont recall having a particularly cold head). Got to the other end of gthe beach quicker than I expected, touched the rocks and turned around... and nearly stopped! There was quite a current swirling around at that end, but nothing serious. I soon got over near the beach again and headed back. Took my rests going back. When I got out my hands were purple, but didnt feel too bad. Showers there are great, but very very cold without a wetsuit on. Anyway, onto the run. I did it an hour or so after the swim, and it was mainly to try out the inov8 evoskins I got cheap. They're very good, by far the closed feel to barefoot I've tried, without the direct sensations of the tiny stones etc into the sole of feet. I ran into the water, got them full of sand etc and no problems (even wore them to walk back to the car and drive home). The run was fine.
Trail - 20130504 Trail Run - Llywn Hir 04 May 13 15:21 28:23 2.937 6.21 9:40 149 166 9:11 153view on os maps 10:21  9:11  9:26 New Balance MT110 We went to the bluebell woods as the weather was sunny and warm, but pretty windy. I'd done a 19:20 5km park run this morning but the trails are perfect for running at the moment so thought I might as well get a few trail miles in. Tough start to the run up a steep hill, really gets the hr going from the start. Trails are perfect, dump, very rare muddy section, lush green wild garlic and bluebells everywhere. Got a little unsure of where I was at one point, round the back - I was expecting the quarry on my left but it never appeared so I cut back into the woods. Would have been fine staying on the fire road but much prefer the woddland trails. No probs during the run but now afterwards my left foot is very tender if I load it a certain way, must have strained something a little. Need to do more trail runs! Need to find the good paths in these woods, and explore them more.
Road - Park Runs - Cardiff - 20130504 Cardiff park run 04 May 13 09:03 19:21 3.090 9.58 6:16 171 178 5:51 43view on os maps 5:51  6:23  6:35  6:00 Bare Access (red) Did the April run last weekend, and a 10mile cardiff bay loop on Tuesday, so thought I'd get May's park run in today. Was feeling pretty good, no issues with legs or feet. Started almost at the front, with maybe 15 people in front of me on the line and was off like a shot. No pushing from behind, no one overtook for the first 2 miles so I didnt feel like I blocked anyone. Its the best place to start. Very quick first mile and it felt great (wind assisted it turns out), and first half of second mile was on for 6:08 too, but then turned into the wind. I kept pushiong, couldnt really have run very much faster. Last mile is dissapointing but was into a stiff wind. Only a few people (3 girls!) overtook, all in the last mile, 2 of the girls in the last 100m, one flying past like she'd just started.  Happy with the time, only 8 seconds off pb - could I have beaten it? Perhaps... Shoes felt fine, legs and feet all good too, no probs at all. Breathing was tough, but then I was working near max so it should be! Got up a bit late today so had porridge at 8:05 ish, less than an hour before the run, but had no problems at all
Road - Cardiff Bay - 20130430 Cardiff Bay 10 miles 30 Apr 13 12:09 1:13:58 10.058 8.16 7:21 154 170 6:59 124view on os maps 7:26  7:21  7:26  7:24  7:25  7:23  7:20  7:27  7:12  6:59  10:09 Saucony Kinvara 2 (green) Tough run. Longest sinc the marathon in eary Feb. Already ran 2 5k's over the weekend, and cycled a 40 miler on Sunday morning, so my legs were not feeling fresh at all. Also had the odd sore/ache in ankles and feet. The first half mile my legs and feet felt pretty sore and tired and for a second considered doing a shorter route, but stuck to the plan. Had intended to ensure it was sub 8 min/mile, with 7:30 being good, and 7 min/mile would be brilliant (previous time I did this loop in November averaged 7:02) - knew straight away that 7 was out, so focused on approx 150 hr and tried to keep under 7:30. Long, boring run really, but happy with the overall pace. Breathing wasn't a problem. Was sweating a lot but it was warm in the sun, and when the wind wasnt blowing it was too warm. Several middle toes are sensitive after the run, but no blisters. Ball of left foot was beginning to get sore towards the end of the run. My back is quite sore when bending over (no pain at all during the run) where I hit the rock several weeks back, really quite sore if the bend is just wrong.
Road - Around home - 5km - duathlon - 20130428 5km after 40mile ride 28 Apr 13 09:08 22:11 3.121 8.44 7:06 149 158 7:00 54view on os maps 7:17  7:04  7:00  6:58 Saucony Kinvara 2 (red) About 5 minutes after 40 mile bike ride (hadn't planned a run after the ride as did a 19:30 park run yesterday so shoes etc weren't set up). Had pins & needles in my feet as I started running but they soon went; otherwise just a hard run after 2 hours 20 mins on the bike. Tried to keep the average speed under 7 min/mile but couldn't (didnt try mega hard), My left calf and foot were sore all the way round, probably from yesterdays park run. Didnt run out of energy, even though total session was approx 2:45. Very fast pace for the average hr!  
Road - Park Runs - Cardiff - 20130427 Cardiff park run 27 Apr 13 09:02 19:30 3.095 9.52 6:18 166 172 6:03 44view on os maps 6:03  6:23  6:31  5:50 Bare Access (red) Wasn't feeling great before this run, was half expecting to be 20 min +... Started too far back from the start line so was held up for several seconds by slower runners literally falling over each other, but after a few hundred meters got some room. First mile felt better than I expected, and I really tried to maintain the speed for the second mile. Was definately slowing down by the end of the second mile but was still overtaking people so that gave me hope, I really tried hard in the last half mile and finished strongly. Breathing was the biggest problem as usual, but I did try to be aware of it and breath deeply when I remembered. 3rd fastest 5km so far, so really happy with that after the recent slowness and breathing issues. Legs and feet felt fine, though my calves were still tight from the 2 mile run in sonic gloves 2 days ago.
Road - Bute Park - 2 miles - 20130425 Bute park 2 miles 25 Apr 13 06:58 16:02 2.277 8.52 7:02 159 166 6:54 37view on os maps 6:54  7:01  7:41 Sonic Glove  Easy half mile, fast half mile, easyish half mile, hardish fast mile. The hard bits were hard! Breathing was tough again.  Ran 'properly' in the sonic gloves, perhaps even too much forefront and not letting the heel land at all for long stretches, but feet and legs are fine afterwards (though some toe ends are a bit sore from rubbing).
Road - Bute Park - Fast mile attempts - 20130423 Bute park fast mile 23 Apr 13 07:11 08:09 1.273 9.37 6:24 162 170 6:15 12view on os maps 6:15  6:59 Saucony Kinvara 2 (green) Faster than last week, but stil not sub 6... I know I can do it (or at least could). Hard run, but nothing hurts, just breathing is heavy and can't gee myself up to run faster.
Road - Other - 20130420 Cadbury 5k 20 Apr 13 08:01 22:03 3.034 8.25 7:16 150 159 7:01 39view on os maps 7:24  7:24  7:01  7:20 Bare Access (red) At Lawrence's wedding. Couldn't find my Garmin watch so logged the run on the phone using Alpine Quest. Wore my swimming hr strap and watch so got the hr average and max from that. Just did a run, not fast, not slow... very nice area!
Road - Bute Park - Fast mile attempts - 20130418 Bute park fast mile 18 Apr 13 07:40 08:25 1.276 9.10 6:36 159 167 6:28 17view on os maps 6:28  7:04 Sonic Glove Was hoping for a sub 6 minute mile, but was way off (6:21) - hr is low, its my breathing; I was wheezing like an old man!
Road - Bute Park - 10k - 20130416 Bute park 10k 16 Apr 13 07:26 44:14 6.384 8.66 6:56 159 168 6:33 94view on os maps 6:47  7:31  6:33  7:15  6:48  6:44  6:46 Saucony Kinvara 2 (green) Felt terrible after cycling to work (hot, sweaty, weak, tired), so very nearly didnt bother going for a run - decided I should go so I know in future if I can run when not feeling great. Always planned to run 10k but would see how it went. Had hoped to run 6:30,7 'interval pairs x3 so set off at my 6:30 pace, but was nowhere near it! Took the second mile very easy but slightly sped up by the end of it. Really want all runs sub 7 so was keen to at least achieve that. Did kind of stick to the plan of quick/slow/quick miles, as the hr plot clearly shows, but by the last two just wanted to be sub 7. Not sure what was wrong, haven't slept well for several nights, and Mikey has the lurgy so maybe I have something too. Again it appears to be my breathing thats struggling, as the hr is clearly the lowest its been for that pace and run distance. Feet and legs felt and feel fine during and after the run. Smashed through the 1000 mile marker on this run, since starting running on 10th May 2012, so averaging 523 miles per year so far
Trail - 20130414 Trail run - Asda Coryton 14 Apr 13 13:22 26:58 3.114 6.93 8:39 152 166 7:52 92view on os maps 7:52  8:48  9:09  10:03 New Balance MT110 Wet and muddy, but 12C, no wind, so really quite warm. Tougher than I expected, still tired after yesterdays Black Mountains mtb ride The gps data is offset incorrectly for the first half mile.
Road - Bute Park - 10k - 20130410 Bute park 10k 10 Apr 13 07:20 43:02 6.265 8.73 6:52 162 172 6:31 101view on os maps 7:14  6:52  6:52  6:48  6:31  6:53  6:57 Bare Access (green) 20 mins after riding in to work. Tough run, had to work hard, but was happy with decreasing mile times (apart from last mile anyway - I let up a bit after the 6:30 5th mile). Legs are sore afterwards (did running 1 mile in vff yesterday make that difference?). Also ball of left foot has the usual 'pain'/'pins&needles type' feeling when walking on it
Road - Bute Park - 1 mile - 20130409 Bute park 1 mile 09 Apr 13 12:24 09:56 1.242 7.50 8:00 146 159 8:05 11view on os maps 8:05  7:37 Other Wearing a borrowed pair of Vibram Five Fingers Komodo Sport LS - very thin and flexible sole. Felt similar to the Sonoc gloves but could feel the toes being spread wider, in a good way
Road - Races - Duathlon - Eton Dorney Sprint Duathlon April 2013 run 2 07 Apr 13 10:24 21:02 3.082 8.79 6:49 164 169 6:42 20view on os maps 6:56  6:50  6:42  6:42 Saucony Kinvara 2 (red)
Road - Races - Duathlon - Eton Dorney Sprint Duathlon April 2013 run 1 07 Apr 13 09:29 19:51 3.104 9.38 6:24 169 174 6:08 21view on os maps 6:08  6:28  6:33  6:36 Saucony Kinvara 2 (red)
Road - Around home - 2 mile - 20130405 2 mile local loop 05 Apr 13 08:16 14:57 2.207 8.86 6:47 157 171 6:42 50view on os maps 6:50  6:42  6:54 Saucony Kinvara 2 (red) Same as yesterday. Faster, but harder too. Back was sore but not too bad, forgot about it by the end of the run. Run was fine, but breathing is still very laboured for what isnt really a very hugh speed... lets see what happens on Sunday very low hr for the pace, but only 2 miles distance so cant read too much into that (though compared to Jan, Feb and Mar 2012 park runs theres clearly an improvement in hr vs. speed)
Road - Around home - 2 mile - 20130404 2 mile local loop 04 Apr 13 17:16 16:14 2.213 8.18 7:20 149 163 7:17 49view on os maps 7:21  7:17  7:29 Saucony Kinvara 2 (red) Test run after hurting my lower back yesterday (hit a rock while swinging on a rope swing in the woods) - it hurts every single step! Could have gone further and faster, but have Dorney duathlon on Sunday so kept it very easy, will do the same loop tomorroe morning and then that will be it until Sunday. Put elastic laces in the red k2's today, seem fine.
Road - Around home - 10k - 20130331 around home 10k 31 Mar 13 09:48 43:09 6.316 8.78 6:50 161 173 6:43 111view on os maps 6:51  6:50  6:43  6:51  6:55  6:48  6:58 Saucony Kinvara 2 (red) A tough 10k! 4 days since mini training tri last Tuesday (bike, run, swim, then run home afer work) - legs were fine before hand, not soreness anywhere, but just 2 days after a 40 mile coed y brenin triple. As soon as I started running my breathing was laboured. 1 degree c, sunny but a bit windy too, wore hh normal top and bttoms with running short and t-shirt on top, and thin black gloves and windproof skull cap. Was comfortable. Was hoping to do 7, 6:30,7,6:30 and take it from there, but struggled to ensure sub 7's all the way. 5th mile was particularly hard, mostly uphill and into the wind. Not sure why breathing is so hard at the mo. No chest pains or anything. Equal lowest hr for this pace (any distance) so hr / general fitness is definately fine, improving all the time.
Road - Commute - From work - 3.6 miles - 20130326 From work 26 Mar 13 17:15 26:52 3.659 8.17 7:21 152 163 7:14 78view on os maps 7:17  7:14  7:23  7:32 Bare Access (green) This morning I'd cycled 14 miles, ran to work in second quickest time ever, and swam 1k, so to get home in 4th quickest time is pretty good. Lowest hr for speed too (commute at least). Was wearing stuff from this morning, so hh freeze top and bottoms, fox cycle shorts and black lg cycle top, thing gloves and windproof skull cap. Comfortable. Was wearing usual work rucsac with swim stuff in etc
Road - Commute - To work - 4 miles - 20130326 To work 26 Mar 13 07:30 28:58 3.991 8.27 7:15 155 164 7:04 73view on os maps 7:40  7:04  7:15  7:03 Saucony Kinvara 2 (red) A few minutes after a 14 mile cycle ride (http://connect.garmin.com/activity/289223155). Was wearing stuff from cycling (see this afternoons run home for info, had extra padded undershorts on too). Didnt feel fast while running but the 2nd fastest commute yet. Low hr too, all good.
Road - Races - Duathlon - Mumbles Duathlon 2013 Run 2 23 Mar 13 09:04 22:37 3.182 8.44 7:06 160 165 6:54 57view on os maps 6:54  7:00  7:19  7:41 Saucony Kinvara 2 (red)
Road - Races - Duathlon - Mumbles Duathlon 2013 Run 1 23 Mar 13 07:35 19:50 3.018 9.13 6:34 163 171 6:18 50view on os maps 6:18  6:37  6:44  13:20 Saucony Kinvara 2 (red)
Road - Bute Park - 4 miles - 20130320 Bute park 4 miles 20 Mar 13 07:32 30:22 4.194 8.29 7:14 153 162 6:41 65view on os maps 7:27  7:17  6:41  7:30  7:28 Saucony Kinvara 2 (green) Just an easy relaxed run before Saturdays Mumble's duathlon. Wasn't sure how far to go or how hard, so started really slow, got a bit faster with each mile and then after 5km dropped back to a relaxed pace to finish. Nothing hurt, no wierd pains, all good. Have quite a thick head cold at the moment, gunky greenm snot globules everywhere, so was expecting an elevated hr, but this run is the lowest hr for this pace so all good there too.
Road - Around home - 5km - duathlon - 20130318 Around home 5k 18 Mar 13 06:54 22:20 3.203 8.61 6:58 159 164 6:50 56view on os maps 7:08  6:57  6:50  6:54 Saucony Kinvara 2 (red) Brick session. Staight after a ~10 mile bike ride. -1C so wore hh freeze legs and top, and LG windproof top too. Was comfortable on the bike, apart from feet which got a bit achey near the end but nothing like as bad as previously (I wore white running socks in the bike shoes, and had endura mtb overshoes which seemed to work pretty well.  Had a gel at the start of the run (took nearly a mile to eat it!) but the run was quite tough really. Nothing hurt, it was just tough to go any faster.
Road - Around home - 20130316 Around home 5k 16 Mar 13 08:09 23:41 3.409 8.64 6:57 158 172 6:54 74view on os maps 6:57  6:59  6:54  6:59 Saucony Kinvara 2 (red) First run after 6 full days with no running. Felt good initially but I've got quite a head cold (snotty, sneezing, funky voice due to sore throat) so breathing was laboured. Legs felt good though, and it wasnt diffiucult to maintain 7min/mile pace. Went a slightly different way to include an extra hill just for variety of training.
Road - Park Runs - Cardiff - 20130309 Cardiff park run 09 Mar 13 09:05 19:32 3.098 9.51 6:18 165 173 6:04 44view on os maps 6:04  6:25  6:28  6:05 Bare Access (red) Only had a banana and small glass of oj at 8am. Legs haven't been feeling great/fast for the last few weeks so was always expecting this to not be a super fast run. Did a little 'warm up' 50m run 5 mins before the run and again legs felt terrible. About 8 degrees c but dry so good conditions, no wind. Set off and legs felt OK, no dodginess really. Took the first mile quite easy, hoping that I could maintain that pace (just over 6 mins/mile) for the first two miles, but couldnt do it. Second mile was dissapointing speed wise but I didnt have anything extra to give. Last mile I really tried to get it under 6:26 (5k 20 min pace) and just managed, but no super fast finish as I was knackered. Joint 3rd fastest run so not shabby, but that joint run was in October last year, so no real gain in the last 5-6 months. Legs/feet are OK after the run but a little sore. Going to focus on short speed now, 1 miles at sub 6, then 2 miles sub 6 until I can do a sub 19 5k...
Road - Bute Park - 5k - 20130307 Bute park 5k 07 Mar 13 12:55 22:57 3.151 8.24 7:17 152 160 6:55 48view on os maps 7:28  6:55  7:29  7:17 Saucony Kinvara 2 (green) Took it easy today, not been feeling at all fast for a few runs now, so was thinking if I take it easy today I should be able to go quick on Saturdays park run... Run was fine, in the drizzle so wore blue featherlite jacket but was soaked (but warm) inside when I got back. Legs felt stiff for a while, never really felt super easy..
Road - Bute Park - 3 miles - 20130305 Bute Park 3 miles 05 Mar 13 12:46 25:28 3.704 8.73 6:53 159 167 6:36 56view on os maps 6:59  6:55  6:36  7:03 Saucony Kinvara 2 (green) Nice temperature, sunny. Run felt tough for the pace, really had to run quite hard to get each mile faster than the last. Stats show this is the fastest I've gone for this hr, so fitness appaers to be getting better, but I couldn't have run much faster, which is worrying!
Road - Around home - 5km - duathlon - 20130303 - Run2 03 Mar 13 07:41 25:02 3.417 8.19 7:20 150 159 7:08 55view on os maps 7:35  7:17  7:08  7:15 Saucony Kinvara 2 (red) After the bike I changed shoes again, but feet were really cold and numb and hurt a bit for the first half a mile or so but were OK after that. Had my second gel after half a mile or so, again fine but not sure if it helped. The run was OK, felt better than the first one really, but still slow. After the 'duathlon' I felt tired; the leggings had rubbed my 'undercarriage' raw so getting into the bath afterwards was painful, but otherwise was OK, feet and legs weren't sore. I should easily be able to improve on the run times next time!
Road - Around home - 5km - duathlon - 20130303 - Run1 03 Mar 13 06:25 24:30 3.283 8.04 7:28 148 161 7:17 64view on os maps 7:41  7:17  7:19  7:53 Saucony Kinvara 2 (red) Cold (-3), early morning run to start my first full 'duathlon' training session (5km run, 20km ride, 5km run). I was mtbing in Rhayader yesterday and was still aching from the climbs in that. Wore hh freeze top and leggings, fox padded cycle shorts and black & red windproof cycling jacket, along with windproof skullcap and altura yellow cycling gloves. Was quite comfortable but never really cozy, though was sweating!  Didnt feel fast at all from the start, so I just plodded away really, knowing it wasnt going to be a great time. Just felt tired and lethargic, nothing hurt, just no 'go'.  Took two SIS Go Gels in jacket back pockets (one fell out after a mile or so so I had to stop and go and get it), ate one at about mile 2.75, tasted fine and good consistency, didnt need a drink afterwards, no sickiness, no cramps. Did it make me feel better? Possibly. After the run I quickly got the bike out, helmet on, swapped shoes and set off for a 13 mile ride. Straight away my feet were cold (didnt bother with overshoes) and just got colder all the way. Bike was easier than the run, I didnt push it so hard, but the little climbs were quite tough.
Road - Bute Park - 10k - 20130228 Bute park 10k 28 Feb 13 12:16 41:33 6.233 9.00 6:40 168 172 6:22 76view on os maps 6:22  6:24  6:41  6:54  6:52  6:43  7:02 Saucony Kinvara 2 (green) Was hoping for a new record, sub 40 minute time, so set out at 6:25ish pace, but couldnt maintain it from the 3rd mile. After the turn around felt very hard and the slower times almost made me give up. I kept running but it was tough. Wore leggings and yellow cycling shirt over normal run t-shirt, but was very sweaty as it wasnt too cold (7c?) but a bit windy. I thought I was running into the wind at the start but when I turned around I realised I'd had the wind slightly behind me, and now I was running into it, making my last 3 miles even slower. Dissapointed with the run. Highest hr for a 10k attempt yet only equal second at 41:15, way off 40:34 record.
Road - Around home - 5km - duathlon - 20130224 Run 24 Feb 13 07:59 24:18 3.336 8.24 7:17 155 163 7:03 54view on os maps 7:47  7:07  7:03  7:01 Saucony Kinvara 2 (red) 2 minutes after a 22 mile bike ride (0c, wore hh freeze top (none-zip) and bottoms, padded undershorts underneath, and padded cmmute shorts; and new black stretchy windproof top, and windproof skull cap. Was comfortable, but never exactly warm apart from the big climb. Left it all on for the run other than skull cap and gloves. Should definately have kept the gloves on as hands were freezing running, had to put them in jacket pockets a bit but that affected running. First 'brick' session. Ride was good, transition was a bit slow. Legs were wobbly off the bike; feet were numb from the cold. Legs didnt feel great when I started running, felt very slow. Had to tie shoe lace in the first mile, then was happy to see a 7min/mile pace so just tried to maintain that. Had to tie the other shoe in mile 3!. Breathing was quite heavy for the slowish pace, and hr felt high but was actually OK.
Road - Bute Park - 4 miles - 20130222 Bute park 4 miles 22 Feb 13 12:42 29:59 4.184 8.37 7:10 157 169 6:55 56view on os maps 7:20  7:16  7:07  6:55  7:20 Sonic Glove Right foot has been a little sore since Wednesday, but thought I would go out in the Sonic gloves and see how I felt. Did 4 miles in the end which is good, but felt hard, especially considering the slowish pace. I did run 'correctly', perhaps even too much on the forefoot at times without letting the heel touch the ground, and half the run was off-tarmac. Calves feel tight after the run, and both feet are a little sore all over really. 34 miles run in the past 7 days!
Road - Bute Park - 5k - 20130219 Bute park 5k 19 Feb 13 12:33 22:00 3.188 8.70 6:54 158 169 6:47 27view on os maps 7:03  6:52  6:47  6:56 Bare Access (green) 3 days after marathon distance run on Saturday. Legs and feet felt a bit achey before the run, and the run seemed harder than it should for the pace (yet the stats show its my lowest average hr for the pace so far, by 2-3 beats). I just wanted each mile to be faster than the last, and had to work hard to get the 6:45 final mile time. Ball of left foot a bit tingly after the run but not 'sore'.
Road - Other - 20130217 - Rest Bay beach 17 Feb 13 15:23 08:40 1.040 7.20 8:20 137 149 8:20 2view on os maps 8:20  8:33 Barefoot Just a short barefoot run to warm up after a 35 minute surf. Feet and legs weren't too bad really considering I ran a marathon yesterday morning, no specific problems. A strong wind behind me heading up the beach, into my face coming back.
Road - Around home - Marathon - 20130216 Marathon - Cardiff Bay double loop 16 Feb 13 07:36 3:30:01 26.183 7.48 8:01 150 162 7:46 402view on os maps 7:59  7:46  7:52  7:56  7:59  7:58  7:53  7:56  8:02  7:48  7:57  7:49  7:57  7:49  8:08  7:54  7:58  7:55  7:59  8:08  8:02  8:15  8:36  8:16  8:20  8:18  8:30 Saucony Kinvara 2 (red) Sub 3:30 marathon (just). Last 4 or 5 miles were very tough! Had to stop for a pee at mile 15, and had to tie a shoe lace at mile 21. 1 degree and very foggy, wore HH freeze top and leggings, with running shorts on top. Also wore thin gloves and wind proof cycling hat. Kept everything on all the way round and was very comfortable after being cold for the first mile or so. First 13 miles were no problem, next 7 or so were OK but beginning to get sore legs. Miles 20-24 were getting tough, couldnt maintain 8 min/miles, especially when there was even the slightest uphill. Mile 25 was very hard; I really wanted sub 3:30 so decided to do loops at the end of the Lake as that was flat rather than goin g up the hills towards home. Mile 26 was very hard. Could easily have stopped at 22 and 24 miles, but really wanted to do a marathon distance. Ate a BK BDCXL meal for lunch the previous day, sausage chips and beans for tea. Only ate a banana and had a small glass of orange for breakfast. Took a bag of mixed sweets (jellys, chewy midget gems, milk bottles etc) and ate a few every mile or two, for the first 20 miles (couldn't eat after that). Took two litres of water and drank 90% of it. Never really 'bonked' or hit a wall, just got sore, tired and achey after 20-22 miles, but had enough to keep going, just... so maybe I did bonk? Big bright red blisted on side of left foot after the run, which Charlotte drained. Other than that no major foor problems really, all toes are very senstive but apart from expected aches and soreness not too bad. Can walk up and downstairs almost normally an hour after the run.
Road - Bute Park - 5k - 20130212 Bute park 5k 12 Feb 13 12:37 22:01 3.226 8.79 6:50 162 169 6:26 48view on os maps 7:01  6:26  6:57  7:16 Saucony Kinvara 2 (green) Didnt know what to do, was going to take it easy, so decided to do 7 min miles, but then thought might as well get a fast one in in the middle. First was fine, second was quite hard, but the 3rd was really quite tough, much tougher than I'd expected, especially after running close to 6:30's for 6 miles (10k) last Friday). Cold (2 degrees) so wore black cycling leggings under running shorts, and wore yellow commute long sleeved t-shrt on top of normal blue running t-shirt. Was comfortable but not cold. LEft foot felt fine, right lower leg felt a little sore.
Road - Bute Park - 10k - 20130208 Bute park 10km 08 Feb 13 12:32 41:03 6.267 9.16 6:33 167 170 6:24 79view on os maps 6:29  6:27  6:40  6:41  6:37  6:24  6:38 Bare Access (green) Didnt run yesterday as I felt a bit crap, so was determined to run today. Plan was 6:30 miles for a 40:24 time, so didnt quite get that (10k = 40:34), but new record by 41 seconds, so very happy. Very tough run though. First 2 miles were ok and spot on time, but the 3rd mile was getting tough. After the turn-around (slow, on muddy grass) I picked up a little but had to really force it for the last two miles. Chuffed to get fastest mile as last mile, shows there was something left...  Legs and feet were fine, no soreness, it was just a hard run. Felt like the wind was slightly against me for the outward leg, but couldnt feel much benefit after the turn-around. Wore shorts and t-shirt and was comfortable all the way. Is a sub 40k in sight?
Road - Bute Park - 5k - 20130205 Bute park 5km 05 Feb 13 12:37 23:56 3.211 8.05 7:27 149 156 7:23 49view on os maps 7:24  7:31  7:23  7:43 Saucony Kinvara 2 (green) Plan was to get an average hr of 150. Ran into a strong wind across the football fields. Easy run, left foot felt perfect, no more pain from the bottom of it at all, but my right calf was oddly sore while running and a bit after too. Cold and windy out, but just shorts and t-shirt were fine, after being cold for the first mile This was the fastest run so far for this hr, so sure signs of getting fitter/more efficient, even with the strong wind
Road - Park Runs - Cardiff - 20130202 Cardiff park run 02 Feb 13 09:01 19:19 3.094 9.61 6:15 169 174 5:57 43view on os maps 5:57  6:21  6:28  5:54 Bare Access (red) Another tough run. 2nd fastest time so far so happy (was hoping for sub 19:30 to prove December wasnt a one off - 8 seconds slower than 2 months ago). This was probably 98% max effort, not much left at all. Didnt feel great when I got up, snotty nose, sore throat, but been like that for weeks now. Ate porridge at 7:15. About 2 degrees, wore hh freeze legs and shorts, and hh freeze top. Was very comfortable during the run. Feet and legs felt fine during the run, no soreness, BareAccess shoes were good; it was just a hard fast run, could easily have given up after 2 miles. After the run my right calf is a little tight when walking.
Road - Bute Park - 2 miles - 20130131 Bute park 2 miles 31 Jan 13 12:27 18:36 2.510 8.10 7:25 154 161 7:24 37view on os maps 7:24  7:27  7:22 Sonic Glove  Just a short easy(ish) run in the sonic gloves. Ran at least a mile on mud track and the football fields - very slippery and quite hard work. Feet were fine, may have been heel striking a little. Pretty windy too.
Road - Bute Park - 10k - 20130129 Bute park 10k 29 Jan 13 12:11 42:51 6.233 8.73 6:53 165 174 6:46 101view on os maps 6:51  6:51  6:56  6:53  6:46  6:55  7:02 Saucony Kinvara 2 (green) Wet! Tough! Rained all the way round, sometimes heavy, and a bit windy too, but it was about 12 degrees so very comfortable in shorts and t-shirt. Shoes and socks were quickly soaking as some puddles were assive and unavoidable. T-shirt was 100% soasked at the end. Was hoping to do sub 7 minute all the way round but didnt think I'd do it as felt tough at the start, but ran very consistently. Not an easy run, but felt good when I'd finished. No probs with legs / feet.  
Road - Around home - 20130126 Around home 10k 26 Jan 13 08:17 45:50 6.234 8.16 7:21 155 170 6:47 98view on os maps 7:45  7:37  7:14  7:10  6:47  7:29  7:45 Saucony Kinvara 2 (red) First run for 8 days! Didnt feel great when I started, only intended to do 5km, but felt better as I ran and got quicker too so carried on doing laps. After 5 miles progressively faster I didnt feel like trying to get the 6th even faster, so did a simple run to the roundabout and back just to get the 10k distance.  Paths (and even some roads) were icey in places but probably didnt really slow me down. Wore hh leggings and shorts, and vaporrise top, thin gloves and wooly hat (quickly took that off). Legs felt great, left foot didnt notice any pain from usual spot, so all good. Did have a blister on left foot after the run but thats because all the tough skin has been trimmed off last week so soft flesh was exposed.
Road - Bute Park - 1 mile - 20130117 Bute park 17 Jan 13 12:20 09:03 1.282 8.50 7:04 154 163 7:05 17view on os maps 7:05  6:58 Sonic Glove First run in Sonic Gloves. (have done 3 or 4 fast 2-3 mile walks last week). Not uncomfortable at all (was expecting them to feel very hard/flat) but I think I was slightly heel striking at the start, and each foot landing was quite noisy. After half a mile or so managed to improve that and started landing better, but it was a little tough. Not sure if still sore from Sundays 20 miler, but dont feel super fit/fast at the moment. 24+ miles in 5 days, might take a few days off and then try a fast 10k next week.
Road - Bute Park - 5k - 20130115 Bute park 5km 15 Jan 13 12:21 23:57 3.209 8.04 7:28 149 156 7:23 49view on os maps 7:32  7:23  7:29  7:29 Bare Access (green) Just an easyish paced 5 km as a 'recovery' run after Sunday's 20 miler. Exact same average hr as Sunday but 23 seconds per mile faster. Legs were a little achey, and left foot is still a bit sore, but not too bad considering.
Road - Around home - 20130113 home to Cardiff Bay and back 20 miles 13 Jan 13 08:04 2:38:05 20.116 7.63 7:52 150 162 7:36 325view on os maps 8:05  7:46  7:57  7:54  8:02  7:56  7:50  7:57  7:52  7:47  7:47  7:49  7:50  7:50  7:52  7:36  7:55  7:46  7:52  7:54  7:26 Saucony Kinvara 2 (red) Fastest long run yet. Was hoping to do 20 miles at or under 8min/mile and got it. 0 degrees (1 or 2 patches of ice but mainly dry roads), a little windy (though the wind was behind me for the first half so I didnt notice, felt it coming back though), blue skies. Wore HH freeze top and bottoms and normal cycle shorts. Also wore thin black cycle gloves and windproof skull cap (both all the way round). Was comfortable, never cold, but never hot either; no rubbage like last long run. Took running rucsac with 2l of water (drank half, should have drank more), packet of rolos (ate 3 in the last 3rd of the run) and a pack of 7 mini party rings (at 2 at 10 miles, 2 at 13 and 3 at maybe 16). Ate usual grapes yogurt and porridge about an hour before the run no probs. Was a long run, never felt terribly hard, just long. Could have run further if had to but was begninning to get sore legs/feet and quite tired. Didnt hit any '20 mile wall', but did stumble on perfectly flat path at mile 15 and cut my knee and hand, but couldnt feel it after another mile of running. Sub 3:30 marathon is looking possible. Good avg hr compared to previous long runs. Feet, ankles and legs are sore after the run. Can do stairs fine, went for a 2 mile walk with the boys in the afternoon no probs (just generally tired). Feet have the usual blisters, and left foot is sore in the usual spot, though I barely noticed that pain during the run, was expecting it to be much worse - perhaps thats only really bad when running faster?
Road - Bute Park - 5k - 20130110 Bute park 5k 10 Jan 13 12:31 22:16 3.413 9.20 6:31 165 171 6:03 50view on os maps 6:03  6:50  6:34  6:48 Bare Access (green) After a very short 'warmup' tried a fast mile but was 8 seconds off my best, then tried for a sub 20 5km, but was just 2 seconds off (I thought I'd gone far enough so slowed down, too soon (not done a sub 20min 5km outside of a Park run yet))! Sore left foot now, same place as usual. It was hurting for most of the run, and is very noticable when walking around after the run.
Road - Bute Park - 10k - 20130108 Bute park 10k 08 Jan 13 12:33 44:24 6.381 8.62 6:57 162 170 6:50 102view on os maps 7:00  7:02  7:00  6:56  6:50  6:52  7:07 Saucony Kinvara 2 (green) First run in new Kinvara 2's (black and green - cheap); they feel quite soft and songy compared to my existing ones (285 miles on those). Aim was sub 7, and I thought it would be easy, but it wasn't! Straight away my feet and legs felt sore, and my breathing was quite tough. I thought I'll do 1 or 2 miles at about 7 and probably have to slow down. The third mile I decided to push quite hard and got 7 just. The fourth mile has the hill so I really powered up it, and down the other side, and the times started dropping a little. I pushed then for the final 2 (really wanted the last mile to be the fastest and just got it). Toughest run for a while, hopefully just because of the double 5ks I did on Saturday... still hoping for a sub 40 10k 'soon'. Have noticed the familiar soreness in my left foot when I walk around, not sure whats causing it, it seems worse after running in k2's than barefoot or in Bare access, which is unexpected.
Road - Other - 20130105 Rest Bay beach 05 Jan 13 14:59 23:09 3.132 8.12 7:23 155 165 6:59 14view on os maps 7:58  7:13  6:59  7:28 Barefoot I ran this a few minutes after messing about 'swimming' in the 8 foot waves for about 30 minutes. Feet were freezing from the swim, and running barefoot they were a bit numb and bright red. I was tired, and shivering cold,  from the swim, so the first mile was quite slow, but I managed to warm up and pick the pace up (though nowhere near the park run pace this morning). My fastest barefoot run so far. After the run the front of each big toe, just where it touches the ground when walking, is sore, very sensitive when I walk around - the skin has been rubbed off. I've noticed from my K2's that I must toe off quite strongly, as the rubber at the front of the sole wher it curls up to protect the toe is quote worn and ripped, and this soreness from beach running (I had the same pain after the 4 mile Woolacombe beach run in the summer) confirms it.
Road - Park Runs - Cardiff - 20130105 Cardiff park run 05 Jan 13 09:02 19:37 3.081 9.42 6:22 168 175 6:09 44view on os maps 6:09  6:29  6:29  6:06 Bare Access (red) Not run a fast run for a few weeks now, so was a bit nervous at the start line. Didnt get a great start, a little held up but only a few seconds. First mile didnt feel too great, breathing was heavy almost straight away. 2nd mile was tough, and I tried to pick it up for the final mile but didnt manage it. Didnt give it 100% by any means, it was still a tough run, but at the finish line I felt  I could have gone a little quicker. Didnt feel completely worn out. I wore Merrel bare access for the first time at a park run, and feet were fine.  A good first run for 2013, aim is to try to improve on this time each month now.
Road - Other - 20130101 Rest Bay beach 01 Jan 13 15:52 15:10 2.021 7.99 7:30 157 162 6:58 4view on os maps 8:03  6:58  7:18 Barefoot Barefoot run along the beach. A strong wind was blowing from north to south so it was pretty tough running the first mile into that, but the return was much easier. About 7 degrees. The beach was hard sand, mostly with a mm or two of water on it, and the water was cold, my feet were numb after the first mile or so. I was wearing zip-off trousers and cotton t-shirt and jumper, and wasnt too cold or warm really. Right big toe is sore after the run, from friction? Other than that no probs - did a 7 mile run in Merrel Bare Access two days ago so my calves are a bit tight still from that but felt fine running.
Road - Other - 20121230 Boscombe Pier 30 Dec 12 09:16 53:59 7.427 8.26 7:16 158 171 6:54 115view on os maps 7:17  7:20  7:21  7:28  7:30  7:11  6:54  6:57 Bare Access (red) Its been a year since I did this (or close to) run before - back then it was my longest run to date, and I remember it being hard! Todays run was 27 secs/mile quicker, with a average hr 12 lower, so clearly I'm much fitter / better at running a year on. It wasnt as quick as I'd hoped though, but straight away I knew it wasn't going to meet my 'sub 7' 'standard' pace now. I'd run 18 miles 4 days earlier but felt 100% recovered. I did run today in merrel bare access which are usually quick being so light, but after the run my calves are sore a day later... A good run all the same.
Road - Around home - 20121226 home to Cardiff bay and back 18 miles 26 Dec 12 08:32 2:26:09 18.568 7.62 7:52 155 167 7:32 298view on os maps 8:06  7:50  7:57  8:01  7:53  8:00  7:50  7:49  7:45  7:50  7:57  7:54  7:57  7:52  7:51  7:46  7:46  7:32  8:00 Saucony Kinvara 2 (red) Only goal was 18 miles @ 8min/mile. 6-8 degrees C, a bit windy, and sometimes rainy. I wore the Rab vapor rise top and normal running shorts. It wasnt raining when I set off so I was a bit warm, but after a few miles the wind picked up, it rained, and I felt very comfortable. My feet started hurting around mile 10, but nothing too bad. By mile 12 I was feeling quite tired and achey, not sure if I could maintain the pace. I was wearing my running rucsac with 2l of water (only drank about half of it). I took two disco bars and a pack of rolos. I ate 1 disco bar at mile 6 ish, and a few rolos at miles 9, 12, 15 ish. I didnt run out of energy or feel hungry (despite again just having a banana and a glass of orange before the run). Happy with the time, but again it was tougher than I'd expected. Can I maintain that pace for another 8 miles... not sure. Not impossible but its going to be tough to get a sub 3:30 marathon in April. After the run my feet and ankles are quite sore, but I can walk fine if a bit gingerly up and down the stairs. My rucsac rubbed my runnin top against my back, at the bottom around the hips and though I didnt notice it during the run, in the shower the whole area is very stingy, and applying cream makes it sting like crazy, like bad sunburn. Couple of mini blisters on my toes but not as bad as previous runs.
Trail - 20121223 Trail run - Cefn Onn 23 Dec 12 15:19 32:02 3.649 6.84 8:47 153 172 7:53 236view on os maps 9:32  9:20  7:53  8:08 New Balance MT110 The gps track is quite a bit out going up, I didnt go across the golf course like it suggest. My run was an out and back aparts from the final mile which is correctly shown on the other side of the train track. A tough climb today, very slow, very wet, but not cold at all. An OK run.
Road - Bute Park - 4 miles - 20121221 Bute park 4 miles 21 Dec 12 12:49 27:06 4.020 8.90 6:44 166 171 6:22 58view on os maps 6:22  6:45  6:50  7:01  7:03 Saucony Kinvara 2 (red) After running each mile fast than the last on Tuesday's 10k I set off today hoping to do a sub 20 minute 5k. First mile was OK, but pretty soon after that I knew it wasn't going to happen. I just couldn't maintain the pace, my ankles hurt, my feet hurt and my breathing was bad. I did try to keep the 6:24 pace up for the second mile but failed, and resigned myself to sub 7's for the rest of the run. Nothing hurts after the run, just not 'on one'  today.
Road - Bute Park - 10k - 20121219 Bute park 10k 18 Dec 12 12:31 44:16 6.329 8.58 7:00 161 173 6:36 102view on os maps 7:27  7:13  7:00  7:00  6:43  6:36  6:50 Saucony Kinvara 2 (red) Again been a week since my last run - combination of thick head cold and funny pains/feelinsg in left foot still. Didnt feel great before today's run but felt I should do a few miles as its been a week since previous 6, and monthly mileage is way down, so went out to see how it went, expecting a slow time. Cool but not cold, sunny and no wind so perfect conditions. Set off at an easy pace, and just kept running. Breathing wasn't as bad as I'd expected with blocked nose etc, and the second mile was quicker. Mile 3 had the first hill and the time was still good, so I began to wonder if I could go faster every mile. Mile 4 was tough as it had the hill in it again and I barely mainated the pace, but mile 5 was flying, I actually slowed down near the end so that mile 6 wouldn't have to be very quick. Very happy with sub 7 overall pace (6:57).
Road - Bute Park - 10k - 20121211 Bute park 10k 11 Dec 12 12:21 42:42 6.226 8.75 6:51 162 172 6:49 101view on os maps 6:51  6:50  6:52  6:54  6:53  6:49  6:54 Saucony Kinvara 2 (red) I've left it a full week since my last run to see if my left foot will feel better (the ball and middle toes have been feeling odd after recent runs). Only aim was sub 7 min/miles. Cold out (maybe 1 degree) but no wind so wore hh leggings and top under normal shorts and t-shirt, and wore thin black gloves. Didnt wear or need a hat. Was comfortable all the way round but soaked in sweat at the end which quickly chilled down. Started off at a fine maintainable pace but after 3 miles or so had to work quite hard to maintain the pace. Purposefully headed for the hilly section twice just for variety and challenge. Last mile was tough but really tried to make it the fastest and only just got it. Left foot feels a little sore after the run but not too bad.
Road - Commute - From work - 3.6 miles - 20121204 From work 04 Dec 12 17:05 27:36 3.653 7.94 7:33 154 169 7:17 73view on os maps 8:06  7:18  7:17  7:32 Bare Access (green) Cold again so wore black hh leggings under shorts, and black hh top under normal blue t-shirt, gloves and hat (shed at 1 mile again). Again not cold at all and sweating a lot when I got home. Got stopped by a traffic ilght after 0.5 miles for about 60 seconds. Other than that a normal run, again not slow but not super fast either. Left foot a bit sore (it was a little sore after this mornings run in), both the ball and the 2nd biggest toe. Wore usual work rucsac. Next day went for a nearly 3 mile fast walk in Bute park, wearing Bare Access shoes, and the ball of my left foot is really quite sore on every step.
Road - Commute - To work - 3.6 miles - 20121204 To work 04 Dec 12 07:23 27:11 3.643 8.04 7:28 154 169 7:21 60view on os maps 7:57  7:23  7:21  6:59 Saucony Kinvara 2 (red) Just a run to work. Cold (2 or 3?), so wore Rab vapor lite top and HH Freeze leggings under shorts, and a warm hat and gloves. Shed the hat after 1 mile but kept the gloves on for the run. Was never cold, and was sweating a lot when I got to work. Feet not cold at all even though just the normal white socks and K2's. Wore usual work rucsac. Didnt go fast or slow, just ran, so not a bad time really, and low hr for the speed.
Road - Park Runs - Cardiff - 20121201 Cardiff park run 01 Dec 12 09:02 19:11 3.098 9.69 6:12 170 178 6:02 43view on os maps 6:02  6:16  6:19  5:48 Saucony Kinvara 2 (red) Tough run! Temperature was maybe 1 or 2C, no wind, clear blue skies. Hands and arms were very cold for the first mile but didnt notice them after that. I wore HH Freeze leggings and shorts, and HH Freeze long sleeve zip top with normal blue t-shirt on top. Was nice and warm at the end. Set off pretty near the front of the pack, and I think only 1 person overtook me. First mile was same as usual, fast but managable. Second mile I backed off very slightly, hoping to recover a bit and be able to pick it up for the 3rd mile. 3rd mile was very hard. I just kept thinking I had to get a new record, I didnt want to come back during December to try to get a new pb, after the last 3 months all being between 19:32 and 19:34. Near the end I knew it was good, but didnt look at my watch until I finished and was chuffed at the 19:12 time. I was following a group of runners from the start, and just managed to almost stay with them until the end, but was losing a liltle ground. Looking at the results they all pd's too.
Road - Bute Park - 10k - 20121128 Bute park 10k 28 Nov 12 12:42 41:50 6.265 8.99 6:41 163 170 6:25 75view on os maps 6:53  6:25  6:59  6:29  6:54  6:25  6:35 Bare Access (green) Against the slight wind for the first half, with it for the second, Plan was slow mile (7:00), fast mile (6:30), slow mile, fast mile, then I realised it could be a new 10k best so ran a slow 5th mile and then as fast as I could for the 6th. Took 38 seconds off my previous best! Fron of ball of left foot start started hurting after about 4 miles, like it used too months and months ago - hopefully just because of the Bare Access shoes and pounding from the speed? Otheriwse nothing else hurt, and legs felt fine during and after the run.
Trail - 20121125 Trail run - Cefn Onn 25 Nov 12 14:40 47:33 4.912 6.20 9:41 153 171 7:35 273view on os maps 10:12  12:48  9:10  7:35  8:32 New Balance MT110
Road - Bute Park - Fast mile attempts - 20121122 Bute park fast mile 22 Nov 12 12:58 09:21 1.435 9.21 6:31 164 174 6:16 23view on os maps 6:16  7:06 Bare Access (green) 0.2 mile warm up, then ran as fast as I could for a mile (got 5:50), then 0.2 miles to calm down. Had a strong wind behind me so great pace (5:35 ish) to start, but soon started slowing down. I doubt it would have been as fast a mile without the wind. Nothing hurt though, just couldn't maintain the fast pace.
Road - Other - 20121121 Dartford 20 Nov 12 07:25 28:14 3.559 7.56 7:56 151 166 7:45 64view on os maps 8:08  7:45  8:15  7:19 Bare Access (green) Stayed in Dartford for a work meeting so went for a run in the drizzle this morning. Couldnt find my intended route so made it up, had to stop twice to tie shoe laces, and had to stop at a train crossing (it was slow run even without all the stops). Legs still felt a bit sore after Sundays 16 miler, but not painful, just a bit achey.
Road - Around home - 20121118 home to Cardiff bay and back 18 Nov 12 07:57 2:08:42 16.059 7.49 8:01 151 168 7:35 265view on os maps 8:22  8:01  8:07  8:04  8:28  8:08  8:02  7:59  7:51  8:10  7:53  7:53  8:10  7:48  7:35  7:43  7:45 Saucony Kinvara 2 (red) Wanted to start upping the distance in prep for the Llaneli marathon in April and thought this route would be 15-17 miles. Took it easy but to be honest it was harder than I expected, just didnt feel fresh or energetic during the run. Pace is fastest yet for this distance, but would hope to get it closed to 7:30, 7:45 in future. (7:37 would get a 3:20:00 marathon). 0 to 2 degrees temp, no wind, frosty. I wore HH legs (old ones) and new HH Freeze zip top, with off-green fleece on top, thin black cycling gloves and cycling skull cap. Took the running rucsac with 1 litre of water and sipped all the way round, didnt drink it all. Stopped at mile 4-5 to take gloves, hat and fleece off as was dripping with sweat (though didnt feel hot). Was still comfortable (sweating) but never especially warm.  Only ate a banana and had a small glass of ornage juice 10 mins or so before running, didnt eat anything on the run. Didnt run out of energy, could have run further but would have slowed down just due to being tired, sore. One toe nail on right foot dug into another toe so my sock had some blood on it at the end. Felt OK after the run, a bit sore and tired but nothing like as bad as after the recent half marathon. Could walk fine afterwards. Two days later went for a short run but could feel aches in legs and feet.
Road - Park Runs - Cardiff - 20121117 Cardiff park run 17 Nov 12 09:01 19:33 3.096 9.50 6:19 171 178 6:05 45view on os maps 6:05  6:28  6:26  5:51 Saucony Kinvara 2 (red) 99.99% same time as previous park run - if I'm honest today was probably the slower of the two. Tough run, harder than last time (the hr shows it too). Started a little too far back, but the aim was always to try to get a pb. First mile felt slow to start, but was a good time. Second mile was tough, and the third was very tough. Nothing specific made it hard, it just felt like hard work. I tried to speed up for the last mile but really didnt have much left. Nothing hurt though which is good. Thats the last 3 park runs within 3 seconds - consistent, but I need to make a convincing  jump to under 19:30 now...
Road - Bute Park - 10k - 20121113 Bute park 10k plus 13 Nov 12 12:46 45:24 6.657 8.80 6:49 165 174 6:30 109view on os maps 6:30  6:47  6:55  6:56  6:53  6:37  7:15 Saucony Kinvara 2 (red) After not running since last Thursday the plan (hope) was 6:40 miles, to comfortably beat 42 mins. Straight away knew it wasnt likely - the first mile was not too bad, but the second was tough, just didnt feel fast. 3rd mile was worse, even considered cutting it short, but that would never do... Did a little hill climb after 2.5 miles ish and after that felt a bit quicker. When I managed miles 3 and 4 sub 7 mins felt better about the run, and the pace picked up a little. For the last mile just gave it nearly everything, I really wanted a new pb. Surprisingly the last mile didnt kill me, and the time was 6:33 for a lot of it (always seem to lose some seconds going round the few bends at that section of the park. 10K time was 41:53 (6:45 average pace), 26 seconds better than previous, so well chuffed with that. Immediately slowed down to 7+ min miles after  6.22 miles, (couldnt have maintained that pace), hence the slower overall pace. No pain in feet or legs, during or after the run. Next plan is Novembers park run on Saturday - not going to be easy to pb.
Road - Bute Park - 5k - 20121108 Bute park 5k 08 Nov 12 12:13 21:42 3.126 8.64 6:57 158 165 6:46 48view on os maps 7:11  6:46  6:53  6:55 Bare Access (green) Tough run, had no energy. Only aim was sub 7/mile average and got that, but it was much harder than I'd expected. No real pain from legs or feet, just generally lethargic
Road - Cardiff Bay - 20121106 Cardiff Bay 10 mile 06 Nov 12 12:16 1:10:47 10.072 8.54 7:02 162 167 6:44 161view on os maps 6:55  6:44  6:45  6:58  6:57  6:57  7:08  7:16  7:15  7:19  7:28 Saucony Kinvara 2 (red) First 6 miles were good and fast, (10k time was 42:28, just 9 seconds slower than my current best 10k time), but mile 7 started getting tough, and 8 and 9 were into the wind and I felt like I had no energy andmy legs felt lifeless. Last mile was contrived just to get 10 miles total, just wanted it to be over. Just about managed to maintain a sub 7min/mile average (according to Garmin at least, if not my own calcs). Windy going over the barrage and running back up the Taff Got a 10p sized blood blister on left foot on fatty bit on side of foot behind big toe.
Trail - 20121103 Trail run - Cefn Onn 03 Nov 12 12:59 59:07 6.223 6.32 9:30 157 172 8:52 313view on os maps 10:16  8:55  9:59  10:19  8:52  9:02  7:44 New Balance MT110 Very muddy (over ankle deep in many places), wet (raining on and off), cold (5 degrees) - but good fun. I wasn't killing myself going 100%, just taking it nice and easy. Several gates etc to stop for too.  The 'bluebells' section (from MTB rides) was extremely slippery, had to go at walking pace. Someone has built 105 steps up/down the hillside. The route came out halfway down but I ran up to the top just to see (more hills) and then all the way down them. Wore shorts and Rab Vapor Lite top (and socks with mt110's). Was comfortably warm, sometimes a bit sweaty. Feet got cold every time a puddle washed into the shoes but they quickly stopped feeling cold after each dunking.  The following day my right calf is quite sore - any walking causes quite a bit of pain. Must have over-stretched it jumping puddles or landing in deep mud perhaps?
Road - Bute Park - 5k - 20121102 Bute park 5k 02 Nov 12 12:21 20:54 3.103 8.91 6:44 162 170 6:40 54view on os maps 6:41  6:40  6:52  6:39 Bare Access (green) First run for a week (had the squits then a cold/ felt crap for several days). Still not 100% and breathing isnt perfect, coughing a few times an hour too. Not a bad run, in fact pretty fast really, but to be honest thought I'd be quicker after a week off. Didnt give it 100% though. Legs fine, left foot slight sensitive on the ball (noticed this when walking 5 miles to ASDA and back yesterday in Bare Access shoes too). Could have run further but would have needed to slow down. Very wet and slippery underfoot though not raining. Cold (maybe 7 degrees) but still sweated wearing just t-shirt and shorts.
Road - Bute Park - 5k - 20121025 Bute park 5k 25 Oct 12 12:30 21:31 3.188 8.89 6:45 161 168 6:27 53view on os maps 6:51  6:27  6:58  6:37 Bare Access (green) Currently trying to run every mile sub 7 minutes, so ran sub 7, than aimed for 6:30, then sub 7 again. Did it, but it was a hard run, wouldnt have wanted to run much further at that pace. Fastest run in the Bare Access shoes so far, and no pain from feet during the run. Right calf was feeling a little tight before, during and after the run; now getting odd painful twinges in my ankles when I twist them slightly walking... Went for a swim after work and could feel the run in my legs, but was a good fast swim so no problems there.
Road - Bute Park - 10k - 20121022 Bute park 10k 22 Oct 12 12:16 43:14 6.298 8.74 6:52 165 172 6:46 97view on os maps 6:46  6:49  6:47  6:52  6:56  7:00  7:01 Saucony Kinvara 2 (red) Was trying for a new 10k after being within 1 second of it during last Sundays half marathon - got it (took 31 seconds off previous best) but it was tougher than I expected. The first few miles were OK, but the 5th and 6th were really quite tough, I couldnt go faster. The weather was coolish (maybe 12?) and with a light but persistent drizzle. Still sweated a ton. Feet were fine, but right calf was getting sore near the end. This October I've achieved new pbs in 5km, 10km and half marathon, and on 22nd September got pbs in 1km and 1 mile - no plateau yet!
Trail - 20121020 Trail run - Southerndown 20 Oct 12 12:43 39:00 3.744 5.76 10:25 155 172 9:40 264view on os maps 9:40  11:16  12:11  7:51 New Balance MT110 A very scenic, but very tough run! A lot of climbing and descending, thin off-camber paths, rocky sections, 100-odd steps, and 2 ladders (one 10 rungs, one 30 rungs) to get down to the beach at the turn around point. I had to walk a little bit after climbing the ladders back up, totally knackered. I'll definately do this run again. (though I wont miss the left turn shortly after the ladders next time. No pain, no problems. Time it right (maybe 2 hours either side of low tide?) and a nice run along the beach at the ladders would be possible.
Road - Bute Park - 3 miles - 20121017 Bute park 3 miles 17 Oct 12 12:24 21:11 3.003 8.50 7:03 160 171 6:40 47view on os maps 7:12  6:40  7:18  0:00 Bare Access (green) First run since Cardiff half 3 days ago. Calves were a bit tender walking around before the run but though I could feel them during the run they weren't 'sore'. I could feel other muscles in my legs too, above the knee etc - none sore, just noticeable. This run felt quite tough, tougher than it should for the pace, but it must just be because I haven't fully recovered from Sunday. The middle fast mile was OK for the pace. No pain from feet at all.
Road - Races - 20121014 Cardiff half marathon 14 Oct 12 09:10 1:32:21 13.205 8.58 7:00 167 175 6:47 186view on os maps 7:45  6:49  6:47  6:58  7:08  7:01  6:55  6:54  6:54  7:00  7:02  6:54  6:53  6:29 Saucony Kinvara 2 (red) Great run, great time (my aim had been ideally 1:33, would have been happy with 1:35, so 1:32 is brill)! Could have been quicker though (congestion!). Perfect weather - though a bit cold to be standing around at the start (just wore usual t-shirt and shorts). Maybe 3 or 4 degrees at the start until the sun warmed the rest of the route up. No wind, clear blue skys. Annoyed with myself for sitting around at work for 10 minutes because it was 'a bit cold' outside. I thought I'd freeze while hanging around for the start, so didnt make a move to the start until after 8:50 - only to find the whole start area chocablock - I couldnt get to the correct starting pen, and was way back with the 2 hours + group. Several marshalls let me know I should be further forward (based on my yellow race number) but I just couldn't get through the mass of people. (and wasnt cold at all really in the starting lineup, so many people there and nerves etc, was fine). The race started at 9:00, we started shuffling forward a few minutes later, and slowly walked across the start line at 09:10. The first mile most people were barely running as there was no room; I dodged and weaved my way through, using the pavements and outer edges of the marked off sides as there were slightly less people there, but it was slow. The next 3 or 4 miles were completely blocked by people too but some more weaving and running from one side of the course to the other (usually the outer edges of corners) allowed me to up my pace, but I was covering more than the race distance - even the gps says I did 13.25 miles and has always under-measured the distance before, so I must have done maybe 0.2 miles more than the half marathon. Absolutley drenched in sweat at the finish, with salt beginning to cake on my face. Good job it was so cold. After the 2nd and 3rd mile pace I felt great, could have run quicker (was very happy with 6:45s, wasnt expecting them really), and then I think there was a bit of a hill for mile 4 and everyone slowed down and bunched up so getting around them was harder, hence the +7 there. The rest of the run was always busy, overtaking literally thousands of runners, all the way to the finish live, and I think only 1 person overtook me the entire run. Settled into a good sub 7 pace which felt maintainable so just plugged away. Sub 1:30 is definately achievable if I can start good and maintain todays pace. Ate Burger King bacon double cheeseburger XL Superlarge meal Friday lunch, ham egg and chips friday night, spag bol Sat lunch, and fish and chips from the chippy sat : 5:30pm. Had usual porridge, a few grapes, yourt and orange juice at about 7:10 this morning and that was it. Never felt at all any lack of energy so defiately dont need to bother with gels/ sweets etc for half marathons. I did swig a few mouthfuls of water at mile 6ish, and then tried again at mile 9 but coughed a lot and struglled to drink as my breathing was pretty maxed out.  Was quite late to bed last night (11:30) but fell to sleep pretty quick, the boys woke me up at some point but mostly slept, felt knackered whe the alarm went off a 7 though. Had breakky, cycled into town at 8am, very slowly, (0 degrees then) and got changed at work. At mile 11 I noticed the peripheral vision in my left eye was gone - I couldnt see people to my left! Right eye was fine, but at mile 12 I started noticing wierness in that eye too. As soon as I finished I stopped noticing the bad vision so it must have fixed, but then at home after the race it happened several times, in both eyes. Dehydration? Last run was 5 easyish miles last Wednesday, and today my legs felt great. Full of energy, no pains at all, didnt have single issue during the run. (did have biggish blood blister on side of left foot when I went for a shower, and the two usual toes hurt a bit, but nothing major at all) - good strategy for next time. Right calf is a bit sore after the run, but really just generally knackered from the exertion (really quite tired, have to lie down). One shoe lace came undone somewhere in mile 11, just left it and finished the race with it undone. Such great weather there were loads of people cheering, felt good. Quickest 10k during the race was 42:51, just 1 second slower than my fastest ever 10k! Need to work on sub 40 10k now... Tried a really fast sprint finish, as I could see a possiblt 1:31:59, but just couldnt do it, crossed the line with a gps time of 1:32:20; endomondo says my half marathon time was 1:31:14, and I belive it. Monday morning: Both calves are quite sore when I walk, but the soreness quickly goes away after a few delicate first steps. Feet/ankles are a little sore too. Tuesday: really quite sore calves when walking (no pain sat down, its just when getting up after sitting - hobbling along for a few paces) Wednesday: much better, still some tenderness when walking but no limping or walking strange. Went for a 3 mile run at lunch, not easy, quite sore, but OK Thursday: pretty much back to normal. Slight soreness occassioanlly but 95% healed I'd say.
Road - Bute Park - 5 miles - 20121010 5 miles 10 Oct 12 12:26 38:02 5.201 8.20 7:19 152 166 6:44 82view on os maps 7:26  7:21  7:30  6:44  7:30  7:35 Saucony Kinvara 2 (red) An easy run before the Cardiff half marathon on Sunday, Didnt feel too keen to be honest before I set out but turned out fine. Tried to keep to at or under 150 hr, apart from mile 4 which I aimed for a 7:00 mile but went a bit faster. Nothing hurt, no probs. 7:30 pace is really quite easy now. After the un ankles a little achy but nothing painful. Good low average hr for the pace and distance, compared to "20110830 5 miles" run over a year ago - lower hr and much faster too!
Road - Park Runs - Cardiff - 20121006 Cardiff Park run 06 Oct 12 09:02 19:32 3.081 9.46 6:20 167 174 6:11 45view on os maps 6:11  6:28  6:25  5:40 Saucony Kinvara 2 (red) Wasnt trying for a pb (only decided to run as it was such a nice morning), and had a poor start too far back from the start line, but the constant pace and a fast blast at the finish (just to catch someone up) took 2 seconds off my best. Was genuinely surprised when I look at my watch and saw 19:32. (still, it wasnt easy, I was working hard) Perfect running conditiond -sunshine,  blue sky, no wind,, 7 or 8 degrees (wet underfoot but tarmac so no slippage. Blackweir was flowing impressively after all yesterdays rain. Sore right ankle, and slightly sore right knee after the run. For probably all previous Park runs runs I made sure I had a proper meal on Friday evening (usually a fry-up) and get up at 7:00 to have a bowl opf porridge well before the run at 9... last night I wasnt planning to run this morning so only had beans on toast and crap to east, and didnt have any breakfast at all before the run. Lowest average hr for a Park run, yet best time.?!
Road - Commute - From work - 3.6 miles - 20121003 From work 03 Oct 12 17:02 27:43 3.642 7.88 7:37 153 164 7:28 72view on os maps 7:54  7:29  7:28  7:35 Bare Access (green) Not the fastest run, but not the hardest either. Lost 20+ seconds at traffic lights but other than that OK. Wore bare access but form wasnt great, lots of slappy feet and some heel landing too. Right calf is a bit sore after the run (has been sore after most runs recently to be honest). Left foot 2 troublesome toes also a little tender!
Road - Commute - To work - 3.6 miles - 20121003 To work 03 Oct 12 07:29 28:22 3.697 7.82 7:40 149 162 7:28 58view on os maps 8:11  7:45  7:28  7:07 Saucony Kinvara 2 (red) Quite a slow run to work, but less than 48 hours after a fast 10 miler so not too worried. Work rucsac is always a bit of pain to wear too.
Road - Cardiff Bay - 20121001 Cardiff Bay 10 mile 01 Oct 12 12:11 1:12:45 10.193 8.41 7:08 162 170 6:55 158view on os maps 7:02  6:55  7:09  7:15  7:10  7:06  7:15  7:11  7:10  7:11  7:08 Saucony Kinvara 2 (red) Last long distance run before the Cardiff half marathon in two weeks time. Happy with the pace (fastest long run so far) and especially the consistency - hopefully I can maintain that pace for an extra 3 miles which would give me a 1:33:30 half marathon time - but it will be very tough. I wasnt 100% at the end but the last 3 miles were pretty hard. I had pain in the top of my left foot for the first 3 or 4 miles, I think I tied my shoe too tight but stopped noticing it after that. No other issues, and have no pain really after the run. Ankles, knees, feet etc all fine. Except toes! Even wearing the K2's my left 2nd and 3rd biggest toes are sore after thr un, with a little blister on the 2nd biggest... what is causing this? I nice run. Without the extra bit in the park to get 10 miles I think this will be a good 9 mile distance run during work lunch time. (have to cross roads 4 or 5 times but I got lucky and didnt have to wait at all)
Trail - 20120929 Trail run - Garth Hill 29 Sep 12 14:34 29:58 2.929 5.86 10:14 150 169 9:47 229view on os maps 9:47  11:43  9:07 New Balance MT110 A tough run up the Garth Hill. From the parking spot it only took 5 minutes to get to the top, so I ran east along the top until it started descending and turned right and ran down a steep hill to a nice spot with a great view, then followed the path down to the road. Several sets of rock steps kept things interesting. At the road I could have run 0.5km along the road to finish the loop (and probably do another) but decided to turn around and retrace my syeps, so that I didnt have any road miles at all. The initial climb was tough but I 'ran' it all; some of the descents were really pretty steep so I plodded down them ungracefully (dry though, so no slipping). On the return leg the climb from the road was vough and had me walking some bits, I was breathing extremely hard and slobbering everywhere. Some steep bits I just couldnt run at all. Overall a good run, with some tough challenges and some technical singletrack - I'll do it again.
Road - Commute - From work - 3.6 miles - 20120926 From work 26 Sep 12 17:02 27:05 3.650 8.09 7:25 156 169 7:22 75view on os maps 7:23  7:22  7:30  7:27 Saucony Kinvara 2 (red) Moderate paced run home from work (after running in this morning wearing Bare access shoes). K2's feel massivley more cushioned than the Bare Access, in a nice way too! Decent pace really, considering I had my work rucsac boucing around on my back.
Road - Commute - To work - 3.6 miles - 20120926 To work 26 Sep 12 07:33 28:26 3.700 7.81 7:41 151 165 7:27 58view on os maps 8:07  7:34  7:27  7:34 Bare Access (green) 'Easy' paced run to work. Wore the new bare access shoes again with no issues this time, other than occasionally sore ankles after the run. No soreness in feet themselves. Not sure I'm not landing heel first though. Wore work rucsac, and it rained a bit so I wore my blue featherlite top, think it was wetter from sweat than from rain, but comfortable enough
Road - Park Runs - Cardiff - 20120922 Cardiff Park run 22 Sep 12 08:59 19:36 3.089 9.46 6:21 169 174 6:00 44view on os maps 6:00  6:27  6:36  6:13 Saucony Kinvara 2 (red)  New PB (but only by 5 seconds). I was hoping to do well today and get a new record, and was hoping to run 6:00, 6:20, 6:30 or there abouts, and almost made it, just a few seconds short on the 2nd and 3rd miles. I think by the start of the 3rd mile I was feeling OK and knew I should get a new record so didnt give it 110% - I just did enough to keeo the good time (and the avg hr for the run shows that it was a relatively easy run compared to the other park runs). I know I could have put a little more effort in to go a bit faster... next time!. I'd ran the Newport park run last Saturday (20:22), and did a 10k on Monday lunch (just under 45:00, new Bare Access shoes) and then ran an easyish 5k (22:00) on Wednesday, so quitea bit of running in the last week. Ankles had been sore until Friday, and left knee felt twingy early this morning but the walk to the run from Tescos was 100% OK, nothing sore. The run itself was fine too, nothing hurt at all, I just ran. Breathing was the main effort. After the un my right calf felt tight, and now (after doing an open water swim at rest bay) my ankles are a bit sore. Nice and cool this morning, about 9 degrees, sunny - perfect running conditions.
Road - Bute Park - 5k - 20120919 Bute Park 5k plus 19 Sep 12 12:44 26:00 3.624 8.36 7:10 156 171 6:27 57view on os maps 7:30  6:27  7:29  7:19 Saucony Kinvara 2 (red) Wanted to get an 'easy' run in before my fast blast attempt at the Cardiff Park run on Saturday. Decided to run a 7:30, 6:30, 7:30, and did it. The 7:30's were easy to do, the middle mile was tough but manageable. Was still a bit sore (ankles and right calf) from Mondays 10k run in new Bare Access shoes when I started the run, and have sorer ankles after the run now... hope they're OK for Saturday. Update: Thursday morning, ankles are really pretty sore still - have I overdone it?
Road - Bute Park - 10k - 20120917 Bute Park 10k 17 Sep 12 12:29 45:02 6.275 8.36 7:11 157 170 6:39 104view on os maps 7:16  7:21  7:22  7:20  6:39  7:09  7:01 Bare Access (green) First run in the new Merrell Bare Access shoes I got super cheap on Amazon. The shoes are 0 drop and though marketted as 'cushioned' they're the least cushioned shoes I've got. I could definately feel the lack of cushioning, even feel stones and stuff through the sole. Couldnt really notice the 0 drop to be honest (my Kinvara 2's have 4mm drop so not much different). Feet did feel a bit 'slappy' on the ground. After about 4 miles I could feel a sore spot on the ball of my left foot, similar to the pain I used to get when I first started running in the Nikes. It hurt for the rest of the run but doesnt hurt afterwards walking around barefoot or in cycling shoes. Also felt sore in my right calf towards the end of the run and afterwards. No limping though, just a bit sore. My problem toe on my left foot is also sore after the run which surprises me as I thought the new shoes were very wide at the front so shouldnt be squeezing the toes - perhaps they're a tad small length ways?? I set off at a fairly easy pace and then simply tried to maintain that pace. Did a fast blast for mile 5 just to see how fast I could go and how the shoes felt. Couldnt have kept that pace up much longer than a mile at that point. Lowest average heart rate for this distance/pace combo - real progress?
Road - Park Runs - Newport - 20120915 Park Run Newport 15 Sep 12 09:00 20:21 3.044 8.97 6:41 168 175 6:33 50view on os maps 6:33  6:44  6:47  6:16 Saucony Kinvara 2 (red) Didn't feel like running flat out at the Cardiff Park Run (I'll leave that until next week now) so decided to run at Newport instead. I knew from the website that the course is gravel / hardpack mud (I'd say 80% gravel now after running it, and it was all solid with just one one 10m muddy section, so not 'slow' as such) and looking at the course average time it was 3 minutes or so slower than Cardiff. I thought I'd take it easy, set a decent but not fast time so next time I run here I'd easily get a pb... I set off a few rows back from the front line, which was a mistake as I lost severl seconds (perhap 8?) getting past slower people. I soon got some clear space and for the first mile was making great time, overtaking people and enjoying the new route. Started gettting tough during the second mile (and started lapping people even while on the first lap myself!) and there was a group of perhaps 5 runners about 20 meters ahead, so they were the target. I never reached them. One dropped off the pack and I got past hime but the others must have sped up for the last mile, as I (at least I tired) sped up after the 4th km marker, but just couldnt get any closer to them. Was breathing hard throughout, certainly wasnt the easy run I'd planned. My watch showed paces of 6:30, then 6:44, and the last was showing 6:45 ish, so I wasn't expecting a great time (but anything under 7:00 is fine with me) and suddenly the 200m to go sign appeared. I crossed the line at 20:22 by my watch, but it only registered 3.05 miles. I trust that the course is accurately measured to 5km, and assume the watch struggled in the trees... So all in all a fast first time, which will be tought, but not impossible, to beat next time. (Would I have tried harder to break 20:00 if I'd known...???)
Road - Commute - From work - 3.6 miles - 20120912 From work 12 Sep 12 18:37 28:51 3.674 7.64 7:51 152 165 7:36 77view on os maps 7:36  7:42  7:55  8:21 Saucony Kinvara 2 (red) Aim was 150 hr, but was a little over that. Terrible day at work with things going wrong, had no breakfast (as I ran to work), and no lunch (no time), so only ate some fruit and some fruit-bread slices, and some birthday cake... Didnt feel bad running hom, just took it easy.
Road - Commute - To work - 3.6 miles - 20120912 To work 12 Sep 12 07:16 28:32 3.701 7.78 7:43 149 165 7:32 59view on os maps 8:01  7:35  7:32  7:43 Saucony Kinvara 2 (red) Aim was 150hr. Easy run, no pain, no probs
Road - Bute Park - 5k - 20120910 Bute park 5k plus 10 Sep 12 12:55 23:07 3.444 8.94 6:43 165 173 6:40 48view on os maps 6:41  6:40  6:46  6:46 Saucony Kinvara 2 (red)  Tried to keep a fast but consistent pace - first mile was easy, second was not, and the third was hard. Nothing hurt, no probs (right lower leg began to feel odd when I was walking back after the run, but not sore).
Trail - 20120906 Trail run - Pentwyn pool woods 06 Sep 12 13:34 18:04 2.038 6.77 8:52 156 173 8:29 67view on os maps 8:29  9:16  8:08 New Balance MT110 A quick run before my swim - wanted to do about two miles, in the new mt110 (only done one previous run in them sofar). I didnt wear any socks to see how it felt.. fine, no rubbing or sore points, but crikey, when your foot lands in a muddy puddle its instantly cold and wet! First mile was on grassy fields so quite quick for a trail run, but then I randomly ran around some woods which slowed things right down. Had to climb over falled trees, jump over things, even used stepping stones across the stream near the end of the run. Good fun, and a good workout too (two steepish climbs in the second half too, good to get the hr up). Toes were very muddy when I finished (but got nice and clean in the pool).
Road - Around home - Half marathon - 20120903 Around home half marathon 03 Sep 12 18:36 1:45:32 13.411 7.62 7:52 153 171 7:28 219view on os maps 7:56  7:52  7:51  7:55  8:00  7:58  7:45  7:28  7:47  7:47  7:51  7:54  8:02  8:24 Saucony Kinvara 2 (red) Plan was an 'easy' paced half marathon. 8 min/miles for the first half and then speed up if possible... As usual the first several miles were easy and had to consciously slow down to stay just under 8 mins. (wasnt feeling 100% keen when I set out so ran around the local roads a while to confirm I was up for it). The first half was more up than down and I think that took its toll. The second half was getting tough, and whenever there was an extended climb I had to push pretty hard to maintain sub 8. Feet and legs were hurting by mile 10, and then my shoe lace came undone on the right foot, but I just left it. Felt pretty tired when I finished, and the top of my left leg was pretty sore, along with both sore feet. Ankles weren't too bad. Half marathon time was within 20 seconds of my previous (and quite similar route) half marathon a month ago, but I dont remember feeling wuite so sore or tired after that one. I did wear the K2's for this one which is the longest I've done in them. I also kayaked 4 miles and trail ran 3 miles yesterday so maybe that didnt help. I can walk completely normally the following morning so that good - that I can run a half marathon at a decent speed and be perfectly fine the next day - some improvment over my first 2 mile run in May last year and I couldn't walk properly for several days! Left foot toes are delicate, but perhaps not as bad as lat time - are the K2's better for long distance too? Wore rucsac with a litre of water (no food) and drank it all, it was hot and sweaty run again.
Trail - 20120902 Trail run - Llanishen reservoir 02 Sep 12 16:33 26:13 3.157 7.23 8:18 148 162 7:55 59view on os maps 7:55  8:44  8:11  8:47 New Balance MT110  I cycled from home to the nearest woods, intending to do 100% off-road running... but I couldn't find a route around the north end of the reservoirs so had to to just over a mile on road.
Road - Bute Park - 5k - 20120829 Bute Park 5k 29 Aug 12 12:52 20:54 3.116 8.94 6:42 162 168 6:22 42view on os maps 6:22  7:00  6:47  6:42 Saucony Kinvara 2 (red)  Was just going to go for a fast mile attempt (still trying to break 6 minutes). Only did 6:09, but thought I might as well run a 'cool-down' mile, but then decided might as well run a 5k. Good time for the 5k. The second mile was slow after the fast mile attempt. Sore ankles (especially right leg)  and right knee after run, which is wierd as after the 10k a few days ago I was fine... maybe it was the 2 mile trail run I did 3 days ago - different strecthing etc due to unlevel surface? Wore K2's
Trail - 20120826 Trail Run - Llywn Hir 26 Aug 12 13:20 22:17 2.221 5.98 10:02 0 0 9:28 122view on os maps 10:49  9:28  9:02 Other First off-road 'trail' run - and it was good! We took the boys up to the bluebell woods and while they went for a walk with Charlotte I headed off for a 2 to 3 mile (30 min ish) run. I set off following a path we know and was straight into the woods and a bit of a climb. It got better after a while as it went deeper into woods with proper roots to negotiate and trees to dodge. I made the route up after that, and started heading back when I was ready. I knew there was a great mtb trail along the side of the quarry so ran that. Great fun, with some pretty steep (but very short) sections, which seemed steeper when running than biking. One section very nearly had me off my feet, I only just managed to stay upright as I ran down the steep muddy slippy hill. Hard pack and soft gooey mud underfoot. I wore some old Asda trainers with no grip whatsoever and was slipping about all over the place.. great excuse for some new 'trail' shoes (ended up with some New Balance mt110's for £39).
Road - Bute Park - 10k - 20120823 Bute Park 10k 23 Aug 12 12:18 43:11 6.235 8.66 6:56 168 175 6:54 98view on os maps 6:54  6:56  6:55  6:55  6:56  6:59  6:51 Saucony Kinvara 2 (red) 10k pb attempt - the plan was maintain 7 min/mile or slightly under - and got it! Did similar route to previous 10k best (20120620) but didnt do the off-road section back up to Black Weir as I had no intention of doing any more than 10K. The first 2 miles were 'easy' and I had to actually consciously slow down to keep the pace just under 7min/mile. The next two miles were 'good running' - 7min/mile was manageable but I had to work for it, especially up the little hill just before the 3 mile mark (thats where I hit 175 hr). The 5th mile was hard but not too bad, while the last mile was a real struggle - I gave it pretty much everything to keep <7 and only just managed it. Breathing and legs both very laboured for the last two miles. A lot of the run (2.5-3 miles?) was on mown grass or hardpack mud trail. Not so warm today (maybe 17c?) but sweated a hell of a lot.  Wore K2's. No noticable pain or even twinges from anywhere - very good! (no hr plot as the garmin hrm is knackered (and being replaced by Garmin for free) - I wore my Polar hrm and watch I use for swimming which gave me my average hr of 168, max of 175. The belt itself dug into my chest and has left a 2 inch red sore line on breastplate (very sore). Never had this problem swimming.
Road - Bute Park - 4 miles - 20120820 4 miles 20 Aug 12 13:12 28:07 4.112 8.77 6:50 0 0 6:47 59view on os maps 6:48  6:47  6:52  6:53  7:04 Saucony Kinvara 2 (red) Didnt really feel like running today, but wanted to get one in after Saturdays run and have a few days off before a planned 10k on Thursday. Set off with the plan of 'fast mile followed by sub 7 mins, but the fast mile wasnt at all, just couldnt go fast. Happy that I managed such a consistent pace, the 2nd mile feeling the worst and only a big effort at the end helping the last mile stay sub 7 mins. Longest fastest run yet - I think on Thursday I'll go for just under 7min/mile 10k and try and beat existing record of 43:24... then have several days rest before Septembers half-marathon (training run for Cardiff October).   Wore K2's
Road - Park Runs - Cardiff - 20120818 Cardiff Park run 18 Aug 12 09:03 19:55 3.094 9.32 6:26 185 226 6:11 43view on os maps 6:11  6:29  6:41  6:03 Saucony Kinvara 2 (red) Another tough run (all Park runs are!) - 20 degrees and the odd bit of drizzle, so very muggy. Was again just planning to try to do a consistent sub 20 minute time, so didnt go at full pace at the start in the hope that I could maintain the pace all the way round. Turned out to be second quickest mile ever near the start (6:04 (best is 6:00)) so I did go a bit fast... but the course is slightly downhill for the first mile and slightly uphill for the last. First 1.5 miles were fine and managable, but then it started getting hard. The last mile was as hard as ever. I tried keeping up with someone who overtook me in the last mile but couldnt. (I didnt feel sick or like I was nearly dieing, which is what happened in July's run, so some improvement there anyway) Nothing hurt during or after the run. Right ankle slightly sore an hour later but no limping. Wore K2's. HR data is completely wrong - its going back for a replacement.
Road - Bute Park - 5k - 20120815 Bute Park 5k 15 Aug 12 13:53 21:01 3.119 8.91 6:44 164 177 6:17 43view on os maps 6:17  6:58  6:56  7:07 Saucony Kinvara 2 (red) Just wanted to do a fast mile, see if I could beat yesterdays. After the mile I tried to keep the pace at 7:00 to get back to the start, but after 2 miles the pace was looking good so decided to do a full 5k - worked out quicker than yesterday so happy with that. Nothig hurt, just a tough run. Wore K2's. Warm again
Road - Bute Park - 5k - 20120814 Bute Park 5k plus 14 Aug 12 13:21 25:58 3.731 8.62 6:58 176 224 6:29 51view on os maps 6:29  7:31  6:53  6:58 Saucony Kinvara 2 (red)  Only plan was to try to a fast mile after very short warm up - fast mile started out at 6min/mile pace but couldnt maintain it so got 6:19. The following mile was very hard and struggled to maintain 7:30 pace. Last mile was better though I didnt realy feel it at the time.  Wore K2's. HR went way wrong at the start. Nothin hurt, no probs. Very warm at 23c ish
Road - Cornwall - 20120810 - around Lwr Penderleath Campsite 10 Aug 12 06:54 24:45 3.490 8.46 7:05 187 219 6:50 87view on os maps 6:50  6:59  7:16  7:29 Saucony Kinvara 2 (red) Right ankle felt a bit better but still not right. Again slower than I'd hoped. Bonkers hr stats - something wrong with the hr strap Wore K2's
Road - Cornwall - 20120805 - around Lwr Penderleath Campsite 05 Aug 12 05:49 50:26 6.494 7.73 7:46 163 228 7:29 182view on os maps 7:29  7:39  7:49  7:57  7:53  7:53  7:41 Saucony Kinvara 2 (red) Tough run, was hoping to be faster than it was. Right ankle felt quite wierd, getting almost sore now. Bonkers hr stats - something wrong with the hr strap. Wore K2's
Road - Around home - Half marathon - 20120801 around home half marathon 01 Aug 12 18:34 1:43:58 13.270 7.66 7:50 160 190 7:34 175view on os maps 7:57  7:53  8:00  7:57  7:57  7:48  7:53  7:39  7:35  7:34  7:42  7:58  7:57  7:56 Nike Vomero+ 5 Plan was an easy half-marathon @ 8 min mile to get a 1:45 time. I stuck to just under 8 mins for the first half (the harder of the two as more uphill) but then decided to go a bit quicker. Was roughly aiming for 7:45's for the second half but it was very much dependant on ups and downs in the mile. By the last mile (almost all uphill) was struggling to keep it under 8 mins, really quite tough the last few miles. The run seemed harder than the 11 miler I did a few weeks ago, even though it was quite a bit slower. Exact same average hr... Feet/ankles are sore the following day but nothing specific. Again middle toes were sore during the run and have starts of blisters. The Nike V5's seem to crush the toes together too much so the middle ones end up under and over each other. Wore running rucsac with a bit over a litre of water (drank most of it) and some jelly babies but only ate 3 or 4 - was getting stomach cramps and had a stitch from 5.5 to 7.5 miles. Maybe eating anything isnt such a good idea? Next plan is to do another half marathon in September and hopefully equal my previous best of 7:30 ish per mile (1:38), and then in October try to do sub 7:15 miles for 1:35 at Cardiff.
Road - Bute Park - 10k - 20120726 Bute Park 10k plus 26 Jul 12 11:16 46:38 6.410 8.25 7:17 165 175 6:45 105view on os maps 7:25  6:45  7:28  7:01  7:35  7:15  7:43 Saucony Kinvara 2 (red) Was again aiming for 7:15 average, but this time tried repeating a slow mile followed by a fast mile (7:30, 7:00, 7:30, 7:00...) but was a bit too quick at the start, and couldnt maintain the pace for the final mile or so. Overall pace was slower than Monday, yet the hr was higher - not fully recovered / too hot / ??? Was warm again (though not scorching) and I was working hard on the fast miles. Ankles / feet are sore afterwards, but nothing to worry about. (right ankle was still a bit sore from Mondays run). I'm happy with two sub 45 10ks in the same week, but really need to improve the times a bit to make 7:14 a realistic pace for half marathon (1:35) Wore k2's - will wear these now on for all distances up to 10k, maybe even further... (Surprisingly consistent elevation gain compared to Monday. I did go the other way round, and did some loops differently but still, pretty consistent)
Road - Bute Park - 10k - 20120723 Bute Park 10k plus 23 Jul 12 12:16 47:56 6.648 8.32 7:13 163 172 7:09 105view on os maps 7:11  7:17  7:11  7:15  7:20  7:09  7:02 Saucony Kinvara 2 (red) Was hoping to run at half marathon pace and just made it (aiming for a sub 1:35 at Cardiff in October, (7:14 min/mile)). Hot day to run (my weather station reckons about 23C at 12:00 today but thats not well shaded) and was sweating a lot. Right ankle was a bit sore every now and then but not too bad; the rest of the right foot/ankle still feels 'wierd', almost like a very faint 'funny bone' hit.. Left foot was fine. Not an easy run by any means, was planning to try another one on Thursday or Friday but not feeling too enthusiastic right now! Wore K2's
Road - Commute - From work - 3.6 miles - 20120717 from work 17 Jul 12 10:35 27:25 3.640 7.97 7:32 161 173 7:27 76view on os maps 7:41  7:27  7:28  7:34 Nike Vomero+ 5  A tough run home after setting a new commute record 3 hours earlier. Very hot and sweaty run even though it wasnt especially warm. Ankles (more the top front of the foot really) quite sore after the run. My right lower leg felt 'funny' again during the run, not sore, just wierd.
Road - Commute - To work - 3.6 miles - 20120717 to work 17 Jul 12 07:27 26:42 3.689 8.29 7:14 158 172 7:01 58view on os maps 7:44  7:01  7:07  7:01 Nike Vomero+ 5 A new record! I didnt set off to run fast, just decided to run to work last night. Wore my work rucsac with towel, fruit etc (banana was a right mess when I got to work). Felt quick while I was running, and after half way I did try quite hard as I knew it was a good time. Sweating a lot when I got to work. No hold ups. Ankles were a bit sore after the run, and I knew I had to run home again in less than 3 hours! (Slight detour near the end, didnt was to get stopped by traffic lights)
Road - Around home - 11 miles - 20120711 around home 11 miles 11 Jul 12 18:30 1:21:20 10.993 8.11 7:24 161 175 7:13 192view on os maps 7:24  7:13  7:29  7:33  7:36  7:19  7:22  7:18  7:24  7:20  7:24 Nike Vomero+ 5 The plan was 10 miles, but the last mile was fast (downhill) so I kept going back to the start point which ended up being very nearly 11 miles. Fastest pace for this distance so pretty chuffed with the results. I think I could have kept it going for another 2 miles o get a half marathon record, but it would have been tough! A good run, hard but not terrible. My right lower leg/ankle felt really quite odd for the first several miles, not hurt so much as odd... stopped noticing it about haklf way round. No real pain after the run or the following day, ankles are definately sore but nothing unexpected; feet are fine. The usual two toes on left foot were hurting after the run, with the starts of blisters. I took the running rucsac, with 1litre of water and 10 jelly babies, but was getting stomach cramps/stitch after the first jelly baby and drink so onyl had a few more, maybe every three miles or so, and didnt notice any more issues.
Road - Around home - Fast mile attempts - 20120708 Fast mile attempt 08 Jul 12 08:48 11:02 1.594 8.67 6:55 163 172 7:04 28view on os maps 7:04  6:40 Saucony Kinvara 2 (red)  After failing to pb as yesterday's Cardiff park 5km (by 2 seconds!) I wanted to try to get some kind of record so went for a fast mile today. Did a warm up jog for just under half a mile (otherwise the whole of the 'fast mile' would be uphill!) and then ran as fast as I coud. Looks like I had good pace at the start and the end (the last 3rd is down hill) but the middle of the mile is uphill and hard. 6:10 is 10 seconds too slow. Had an odd feeling right foot / ankle after the run, not sore, but not right. Seems OK a few hours later. Update: following morning my right calf and lower leg feels tight and quite sore when walking around. Wore K2's
Road - Park Runs - Cardiff - 20120707 Cardiff Park run 07 Jul 12 09:01 19:43 3.076 9.36 6:24 172 178 6:10 44view on os maps 6:10  6:29  6:37  5:53 Saucony Kinvara 2 (red) Started slightly further back than the last run but barely got held up so about right I'd say. I was planning to try to maintain a more consistent pace all the way round so didnt murder the first mile, but by the second mile was slowing down. First wet Cariff park run, but the rain was barely noticable. A really tough run, I just didnt feel very good. Near the end I was feeling quite sick - I'd say this was the hardest run I've done - I couldn't wait to see the finish line (but still managed a spurt a of speed at the end). Possibly have abit of the lurgi, the boys do, and its going round at work, but I'm not 'full of a cold' at all.. - no excuse? 4 seconds slower than my best time, but slightly lower hr too. As long as I can stay around this pace, but be more consistent each mile,  I should be able to start thinking about a 40min 10k (6:26 miles required for 6.21 miles)...  (7th park run, and the first where I didnt set a new personal best - but not too annoyed, 20min 5km was my aim and this is my second one) Wore K2's
Road - Commute - From work - 3.6 miles - 20120703 from work 03 Jul 12 10:37 27:07 3.643 8.06 7:27 165 177 7:23 76view on os maps 7:32  7:26  7:23  7:25 Nike Vomero+ 5 3 hours after running to work I had to run home to pick up Dan. Still raining but warm so no jacket. Rucsac was lighter and I did it up tighter so it didnt bob so much. I didnt intend to run fast but it ended up a pretty good time (third fastest commute). Again no problems, actually felt surprisingly good. A nice run.
Road - Commute - To work - 3.6 miles - 20120703 to work 03 Jul 12 07:13 28:20 3.648 7.72 7:46 154 167 7:42 60view on os maps 8:02  7:42  7:42  7:32 Nike Vomero+ 5  Wanted to get some miles in mid week, before the July Cardiff Park run on Saturday, so decided to run to and from work. Weather was warm but drizzly/ light rain so got soaked (didnt bother with jacket though as it wasn't cold). Had to take usual stuff to work so wore normal cycling rucsac, which bobbed about quite a bit during the run. Took the pace nice and easy, (no attempt at a record) as I knew I had to run back in less than 3 hours. The run actually felt quite hard considering the slower pace, but no problems.
Road - Around home - 20120701 around home 5k 01 Jul 12 10:41 21:58 3.296 9.00 6:40 166 172 6:32 61view on os maps 6:38  6:32  6:50  6:38 Saucony Kinvara 2 (red) Just went for a run on Sunday morning. Only plan was 5km, beyond that just run... turned out pretty quick (4th quicket 5km yet)! A tough run but no problems. Wore K2's
Road - Around home - 9 miles - 20120626 around home 9 miles 26 Jun 12 20:31 1:11:22 9.407 7.91 7:35 158 172 7:25 165view on os maps 7:33  7:31  7:49  7:25  7:39  7:40  7:37  7:34  7:44  6:56 Nike Vomero+ 5 This run was planned for the following day (giving me a week off since my last run) but at 6pm it turned out it had to be today (otherwise I'd have to wait until Friday) so I wasn't really pysched up for it. I intended to do 9 miles and set off at a reasonable pace, but straight away felt slow and tried. I was wearing my camelback with 1 litre of water and some jellybabies as usual for longer runs. After a few miles my paces was just over 7:30 but I really wasnt feeling great, had the odd stitch (from eating/drinking while running?) and just felt slow, but I plodded on, taking random roads with a vague plan of where I was going. The weather was warm and very humid, almost raining, so I was sweating a lot. I felt better during the middle of the run but never felt fast. After the run my ankles were sore, I suspect mostly from racing down the steep end of Hollybush road for the last half mile of the run. My dodgy toe nail was hurting too.
Road - Bute Park - 7 miles - 20120620 Bute park 7 miles 20 Jun 12 12:12 51:40 7.311 8.49 7:04 166 173 6:49 111view on os maps 6:49  6:59  6:57  7:03  7:10  7:10  7:18  7:12 Saucony Kinvara 2 (red) Was going to have a full week off as a decent rest (last 5 weeks averaged 10 miles per week) as my ankles/legs were getting a little sore, especially after my 8 mile run last Tuesday (2 miles of which was off road and pretty steep), and Saturdays ride had left my right knee quite tender when bending after not moving for a while, but Dan didnt need moving about at lunch today so I set off for a run with no particular plan.  Started off fast so thought I'd do 4 milesish, but after 3 miles all under 7 mins I starting thinking about a 10k pb... I reckon half todays run was off pavement - mostly mown grass (football picthes) and park gravel paths, with maybe a mile on (mostly dry) mud trail - so not a typical road run, more 50/50 road / 'trail', which must have slowed me down a bit. - is a 6:45 min/mile 10k (42 mins) in reach? Wore K2's - by far the longest run with these (previous probably being 5km runs) and after the run both feet/ankles (but especially the left one) are sore - not walking 100% right... not sure if its the shoes, the off-road trails, the speed, or a mix of all. My right knee wasnt painful at all while running. Possibly 20 degrees, and sunny, so sweated a lot, with a hint of sore nipples after the run.
Road - Around home - 20120616 around home 5k 16 Jun 12 08:05 22:31 3.283 8.75 6:51 162 167 6:42 59view on os maps 6:56  6:42  6:54  7:00 Saucony Kinvara 2 (red)
Road - Around home - 20120612 Run - home to near the Ridgeway and back (8 miles) 12 Jun 12 20:45 59:46 8.009 8.04 7:28 159 172 7:07 207view on os maps 7:25  7:12  7:24  8:31  7:14  7:07  7:23  7:28  0:00 Nike Vomero+ 5  Set off intending to try to run 7min/miles along the same route as last Tuesday, down along Roath lake and the parks beyond, but at the top of the first hill simply decided to go a different way, and ended up running to the first tunnel exhaust tower on the Llanishen Graig?. Ok running for the first 3 miles, the fourth was 80% singletrack and almost all up hill! Very tough at the top, very slow but high hr still - I really was trying. Coming back down wasnt much better, twighlight and under trees, I could barel see, and runnning downhill is not my favourite at any time. The rest of the run was good, OK pace if not super quick, but considering the elevation gain over the whole run I'm happy. A nice route to run, very quiet roads. Trail running is good, you have to look 100% where you're going, so the distance goes by quick - will do some more of this! Running off-road and steep uphill did seem to hurt my left foot a bit, nothing like it used to be but it is twinging now... Also have sore nipples for the first time in months (sweated a lot as its 14C outside.) I ran late in the evening, having given myself exactly 2 hours after finishing a big plate of spag bol and had no gut issues, never felt sick or gurgly burps etc.
Road - Park Runs - Cardiff - 20120609 Cardiff Park run 09 Jun 12 09:02 19:39 3.089 9.43 6:22 174 179 6:02 44view on os maps 6:02  6:25  6:39  6:11 Saucony Kinvara 2 (red) I positioned myself just behind the startline, with maybe 20 people infront of me, and set off at full pace as soon as they started the run. The first mile was very fast but not too hard either, perhaps wind assisted? I could have gone faster but was concerned about blowing up too soon. The second mile was OK too, but the third started to get tough - I had to really push just to maintain the rather slow pace for the last mile. Highest average hr so far, so that shows I really was trying hard! The 5km time is very good, but I suspect the good start position helped with at least 10 seconds compared to previous park runs. Still, another park run, another pb - can I do better next month? (just incase it matters - had salmon and chips for tea last night, and had usual porridge at 7:30 this morning) No pain anywhere. Wore K2's.
Road - Around home - 20120605 Roath Lake (7 miles) 05 Jun 12 07:39 56:22 7.749 8.25 7:16 162 181 6:59 110view on os maps 7:45  7:00  7:02  7:30  7:15  6:59  7:21  7:21 Nike Vomero+ 5 Longest run since the marathon in April. Didnt really feel like going for a run but knew that I should so went straight after getting up (no brekky, just a glass of water)... tough start but not bad for the middle section. Route finding was interesting at the half way mark, a few dead-ends etc, but not bad. The run back along the lake was tough but do-able, good pace up the hill there. The last hill was always going to hurt but it wasnt as bad as in the past.  A good pace for the distance (fastest pace so far for that distance) - a 7:15 min/mile half-marathon is looking very possible. Right knee slightly sore walking around after the run but no other probs.
Road - Bute Park - 5k - 20120531 5k plus 31 May 12 13:10 25:42 3.730 8.71 6:53 164 171 6:44 54view on os maps 6:52  6:44  7:01  6:57 Nike Vomero+ 5 The plan was 1 mile at 7min/mile pace, try a fast mile (hoping for 6min/mile) then finish at 7min/mile. First mile was fine, but the fast mile just wasn't fast. The hr plot clearly shows increased effort for that mile but the speed only increased a little. Otherwise a fine run, tough, sweaty, but no pain or soreness during or afterwards.
Road - Around home - 20120528 around home 10k 28 May 12 20:41 44:57 6.204 8.28 7:15 161 188 7:05 109view on os maps 7:21  7:05  7:14  7:15  7:15  7:17  7:19 Nike Vomero+ 5 A tough run. 20 seconds off my previous 10k best. Had some indigestion again, really think running after Monday evening meal isnt a good idea. No pain from anything, just slightly achy ankles afterwards. (hr goes a bit funky at the end, not sure whats happening there, strap malfunction? - it was warm (about 20 C) so maybe I sweated too much??)
Road - Devon - 20120524 Woolacombe beach 24 May 12 12:54 34:00 4.166 7.35 8:10 0 0 7:47 14view on os maps 8:08  8:48  7:47  7:55  7:36 Barefoot Had already run 6 miles at 6am this morning, but while we were on the beach in the afternoon I decided to run its length and back. Only had my phone with me hence no hr data; and the phone turned off just before the turn-around point so I turned it back on and got Alpine Quest recording again but have had to estimate an extra data point at the end of the beach. Running bare foot on sand was fine when the sand was hard packed, hard going when lumpy or soft. 3 toes were sore (very sensitve) afterwards and had red marks on them, but nothing serious. A nice run.
Road - Devon - 20120524 around Little Meadow campsite (other way, longer) 24 May 12 06:05 48:19 5.944 7.38 8:08 148 167 7:32 262view on os maps 8:10  9:12  8:05  7:32  7:55  7:52 Nike Vomero+ 5 I did the previous run but the other way round, and added a mile or so to make it 10 miles for the week.  'Running' downhill is really quite awkward and annoyingly slow. Again nothing hurt.
Road - Devon - 20120521 around Little Meadow campsite 21 May 12 06:00 40:05 4.754 7.12 8:26 146 171 7:59 228view on os maps 8:13  9:19  8:15  7:59  8:23 Nike Vomero+ 5 A run dominated by a steep long uphill, followed by a steep long downhill. Hard work going up, and slow coming down it was so steep. Nothing hurt.
Road - Around home - 20120518 around home 5k - fast mile 18 May 12 18:26 22:39 3.277 8.68 6:55 160 170 6:45 60view on os maps 7:00  6:45  7:02  6:42 Saucony Kinvara 2 (red)  After about half a mile I attempted to run a fast mile (clearly visible on the the graphs when the speed and hr both jump up) - but the fast mile was half uphill and half downhill, and the watch showed 6:13 which would have beaten my previous best mile, but Endomondo calculated it as 6:15 - equal to my previous best (which was on the flat, during a park run) - a 6:00 is in sight... Wore K2's. Nothing hurt, at all. Can walk completely normally right after the run (maybe I need to step it up a gear now that I appear to be acclimatised to my current regime - going to aim for 10 miles per week).
Road - Around home - 20120515 around home 10k 15 May 12 18:52 44:41 6.192 8.31 7:13 160 169 7:04 108view on os maps 7:07  7:10  7:18  7:18  7:20  7:04  7:13 Nike Vomero+ 5 A good run - fast!. No pain in feet during or after the run. Odd twinges in knees and ankles occassionaly but nothing to worry about I think. Good low hr for the pace.
Road - Commute - To work - 3.6 miles - 20120510 To work 10 May 12 07:15 26:54 3.634 8.11 7:24 165 181 7:09 62view on os maps 7:55  7:16  7:09  7:11 Nike Vomero+ 5  Another fast run, 14 houras after running home last night. Lost 10 seconds or so at traffic lights near the end of the run. No pain anywhere really, just a tough run.
Road - Commute - From work - 3.6 miles - 20120509 From work 09 May 12 17:11 26:27 3.634 8.24 7:17 165 172 6:56 75view on os maps 6:56  7:17  7:21  7:41 Nike Vomero+ 5 A fast run home in the rain. Got held up for 20 seconds or so at a traffic light so real moving speed was closer to 7:10. No foot pain during or after the run (other than the start of  a blister on the side of left foot behind the big toe), but my right knee was twinging after the run.
Road - Park Runs - Cardiff - 20120505 Cardiff Park run 05 May 12 09:02 20:17 3.093 9.15 6:33 172 177 6:27 44view on os maps 6:27  6:31  6:43  6:16 Saucony Kinvara 2 (red) Very very tough!  Started too far back as usual so erratic pace at the start, then the wind realy helped into the second mile, but then running into the same wind felt quite strong which really slowed down my third mile. I hadn't run at all since last Saturday's park run, so legs felt great with no pain at all. During the run I got twinges in my right knee but no other pain - even both feet felt great. Breathing was very heavy again, I've had a blocked nose each morning this week when I wake up, so must still have a slight head cold - random sneezes too. Wore K2's. Ate porridge brekky at about 7:30 and had no problems from that. Didnt take any ibuprofen. Looks like 172 is my limit for my hr at this distance. Strange that last weeks run was slightly lower, but without the full run's data its a bit questionable anyway (though the time was spot on). Update: a day or so after the run I noticed my left heel hurts whenever I walk on it, as the heel touches the ground. Its still a bit painful to walk now on Tuesday.
Road - Park Runs - Cardiff - 20120428 Cardiff Park run 28 Apr 12 09:02 20:32 3.100 9.06 6:37 169 173 6:37 44view on os maps 6:40  6:37  6:37  6:10 Saucony Kinvara 2 (red) Another pb, but very tough. I managed to maintain a fast pace all the way round this time, rather than slowing down towards the end, but it was hard. I was breathing very hard (with other runners looking round to see what the noise was) nut I had no foot pain, no knee pain (I did take 2 ibuprofen half an hour before the run) so all I had to do was keep running fast. I perhaps had the start of a slight cold (full of snot too) which could explain the heavy breathing. Temp was cold (6 ish) with quite a wind but didnt really notice it when running, just beforehand stood around. I pressed the wrong button on my watch at the start so didnt record the first half mile or so, but I compared my time from the parkrun website to work out exactly when the run started. The hr for the recorded part is lower then previous runs even though the time is better, I do wonder what the hr and speed really were for the first part. Wore K2's
Road - Around home - 20120423 around home 10k 23 Apr 12 20:17 47:59 6.196 7.75 7:45 158 171 7:16 103view on os maps 7:55  7:30  7:36  8:02  8:06  7:16  7:51 Nike Vomero+ 5  I ran two hours after eating tea (salmon, waffles, beans and cabbage) - think it wasnt long enough because around 3 miles in I felt terrible and had decided to finish the run after that lap (about 4 miles), but when I got to the end of that lap felt better to did the last lap as planned. Really tried hard for the 6th mile, quickest mile but barely quicker than mile two. Cold out (7c) so I wore the Rab vaporise top and leggings and shorts, but was too hot.the rab top chaffed a bit sorely.
Road - Bute Park - 3 miles - 20120419 3 miles 19 Apr 12 12:13 23:05 3.260 8.47 7:05 164 170 7:06 43view on os maps 7:08  7:10  7:06  6:30 Saucony Kinvara 2 (red) K2's. Just 4 days after my first marathon I felt like going for a run. My aches and pains had all gone (apart from sore toes) so I went for a run in Bute park, with no real plan. I felt good so ran quickly and put up a pretty quick time. After the run no pain, no aches, no sore feet or anything! Next target no is 5km in < 20 minutes...
Road - Races - 20120415 Llanelli marathon 15 Apr 12 09:01 3:38:31 25.980 7.13 8:25 161 192 8:04 287view on os maps 8:06  8:15  8:16  8:13  8:11  8:14  8:06  8:13  8:05  8:06  8:04  8:10  8:28  8:20  8:09  8:12  8:28  8:30  8:36  8:34  8:45  8:37  8:48  8:56  9:09  9:10 Nike Vomero+ 5 First marathon - tough, very tough! Was hoping to do 8min/mile so do a 3:30:00 but right from the start knew that wasnt going to happen. My hr was between 155and 160 and I knew that wasn't sustainable based on my previous 20 mile run, so slowed down a little, and targetted 3:45:00. Happy with my time of 3:38:30, and now 3:30 is a future target. Took two ibuprofen half an hour before the run, and two more just before the run, and even had one after 10 miles. No pain for the first 15 miles but then my left foot toes area started hurting, and continued hurting all the way. Knees were fine during the run. I'd eaten a fryup on Friday night, spag bol Saturday lunch, and fish and chips Saturday evening. Had porridge, grapes and yogurt as usual for brekky at 6:30am, had a banana about 7:30 and then did the run at 9. I ate my usual jelly baby per mile, with a mini chomp bar at 10 and 20 miles. Never ran out of energy, no stitch,, no 'wall' - the only thing that slowed me down was my sore aching legs and feet - I had plenty of energy. I took 2 litres of water in my rucsac and drank it all by 20 miles, so had a few swigs from the bottles available at water points during the last 6 miles. Weather was cold - frost on the ground on the drive up and air temp of 4 or 5 when we started. No wind glorious sun at the start so it soon warmed up, but for the last hour is clouded over and even hinted at rain. Due to the coldness I swapped my usual blue regatta running t-shirt and instead wore my HellyHansen 'Freeze' long sleeved half zip top, and usual shorts. I was warm for the first 10 miles or so, sweating quite a lot (salty drips into my eyes) but was comfortable after that. Even got cooled down for the last few miles as the wind picked up and had to unroll the long sleeves to keep warm, so it probably was the correct top (and no nipple soreness afterwards so bonus there).  Surprisingly when I got home after the run I could walk OK. The main soreness is in my right knee, so I'm going up and down stairs a step at a time, but other than being physically knackered and just sitting down all day my feet are OK - none of the usual internal pain causing limping. My 2 middle toes on my left foot are battered, bruised and blistered and very senstive but only notice that when I walk into something. The following day I can walk normally, no limping at all. One thing I notcied during the run was my hr was occasionally showing 180+, same as my half marathon, and I worked out that it was the saftey pins holding my number on my t-shirt - the two top ones are right over the hr strap. When I readjusted the reading looked much more correct (but during the course of the run things moved so the hr graph is occasionally wrong. Update: 4 days later I went for a run, 3 miles in my fourth quickest time ever, so I'd say fully receovered! (apart from my toes! huge blisters under three of my middle toes were causing lots of pain for several days until they were popped and squeezed out several times)   Update: 4 weeks later the toe nail on my second largest toe on my left foot has come off. There appears to be a new nail underneath. Didnt really hurt.
Road - Around home - 20120409 around home 6 miles 09 Apr 12 09:14 48:29 6.083 7.53 7:58 153 161 7:51 103view on os maps 7:51  7:58  7:58  8:04  7:58  8:00  7:57 Nike Vomero+ 5  'Marathon pace' again - 9 degrees but constant rain made it quite cool. Wore rab vaporrise top and was comfortable after the first mile (cold hands) and though the top wetted out very quickly I didnt feel damp inside and at the end of the run the inside was dry (apart from the arm cuffs). Higher average hr than last night even though pretty much the same run (just longer)
Road - Around home - 20120408 around home 3 miles 08 Apr 12 20:16 25:55 3.249 7.52 7:59 150 160 7:56 59view on os maps 8:01  7:56  7:57  8:09 Nike Vomero+ 5 'Marathon pace' - nice and easy
Road - Around home - 20120331 Run to Cardiff Bay and back plus some 31 Mar 12 07:17 2:47:43 20.022 7.16 8:23 151 162 7:23 300view on os maps 7:46  7:23  7:40  7:40  7:41  7:51  7:42  7:57  8:03  7:49  7:55  8:14  8:20  8:16  8:36  8:50  9:08  9:25  10:35  10:36  14:55 Nike Vomero+ 5  Started off too fast! Covered a half marathon distance just 3 minutes slower than my best half marathon, but after 15 miles I started to struggle, and by mile 19 had slowed down so much I was barely faster than walking. I had intended to run 22 miles today, but after 20 I couldnt run anymore so gave up and walked home.
Road - Commute - To work - 3.6 miles - 20120326 To work 26 Mar 12 07:11 29:27 3.632 7.40 8:07 149 163 7:39 62view on os maps 8:55  7:53  7:39  7:53 Nike Vomero+ 5
Road - Commute - From work - 3.6 miles - 20120323 From work 23 Mar 12 17:21 28:42 3.622 7.57 7:55 154 166 7:46 77view on os maps 8:00  7:46  7:52  8:09 Nike Vomero+ 5
Road - Around home - 20120318 Run to Cardiff Bay and back 18 Mar 12 06:58 2:38:51 18.724 7.07 8:29 150 161 8:10 299view on os maps 9:06  8:26  8:32  8:39  8:37  8:30  8:39  8:27  8:17  8:10  8:22  8:24  8:23  8:32  8:23  8:41  8:17  8:17  8:32 Nike Vomero+ 5 An easy paced 18 miler... I'd intended to go no faster than 8 min/mile but it turned out much slower than that. Heart rate hovered around 150 all the way round so pretty consistent. Not a hard run, just long! 3 degrees when I left so I wore shorts and the Rab vapor rise top. Didnt overheat too much as the day warmed up, but did get sweaty and after 10 miles or so started getting sore patches from the top rubbing below and behind my arm pits, just from swinging my arms I think. Nipples took a beating too. I took 2 litres of water and drank it all by mile 17, and took 18 jelly babies and chomp or two, and ate all but two jelly babies and one chomp. Never felt like I was short of energy, never flet like stopping. Could easily have done more (have a 22 miler planned in two weeks). Right foot was a bit sore all the way round. Knee pains came and went. My second biggest toe on my left foot started hurting after ten miles or so and kept hurting for the rest of the run - big blood blister under the nail now. Could walk fine after the run, and the next morning have sore legs and feet but nothing too  bad, much less pain than after the half marathon 2 weeks ago.
Road - Park Runs - Cardiff - 20120317 Cardiff Park run 17 Mar 12 09:02 20:51 3.083 8.87 6:46 172 176 6:32 44view on os maps 6:32  6:48  6:58  6:35 Saucony Kinvara 2 (red) Another month another record... not as tough a run as last month but still bloody hard, very happy with the time as around half way I could feel I was slowing down so really tried for the third mile and it paid off. No pain other than the usual right foot hurting during and after the run... (k2's)
Road - Around home - 20120314 around home 3 miles 14 Mar 12 20:22 24:58 3.180 7.64 7:51 0 0 7:33 55view on os maps 8:01  7:33  7:58  7:56 Nike Vomero+ 5 A moderate 3 miles after being stuck in a car most of the day - first run since my half marathon 10 or so days ago - felt fine
Road - Races - 20120304 Llanelli Half Marathon 04 Mar 12 09:09 1:38:48 13.044 7.92 7:34 193 228 7:26 144view on os maps 7:45  7:33  7:35  7:31  7:34  7:35  7:26  7:29  7:27  7:26  7:35  7:45  7:50  6:52 Nike Vomero+ 5 First official half marathon and very pleased with my time. Official chip time was 1:38:52, 328th out of 1545 timed finishers (supposedly there were 2500 runners, but I can believe 1000 didnt finish?). Was hoping to run @ 8 min/mile so do the run in 1:45, but after getting through the crowds for the first mile I setlled into a reasonably compfortable pace of about 7:30 and managed to maintain that all the way round. The final 2 miles were slower as they were heading back from a turn around point and directly into quite a headwind (which I hadnt felt so much at the start of the race and which must have help alot for the 5 or so miles heading east along the sea front). It was cold (about 5 or 6 C), windy and very occasionally rainy. I wore shorts and t-shirt, and took my running rucsac with water, 13 jelly babies, mini chomp bar, rain jacket and spare gps in (so similar to my long run two weeks ago). I carried 1.3 litres of water but only drank perhaps two thirds of it. I was never hot, didnt sweat a great deal, exposed flesh was chilly when running into the wind. Never got hungry, no stitches or cramps and never felt like I was running out of energy. I took 2 200mg ibuprofen half an hour before the run, and 2 more just before the start, and had no pain at all from my right knee (which had forced me to stop 1 mile into a 4 mile run 5 days earlier, hence the painkillers). My left leg and foot were find all the way round, but my right foot started to hurt after a few miles and hurt the rest of the way round. It hurts to walk properly on it now but otherwise apart from aching legs the following day I feel pretty good. Running with so many other runners made it easier and less tedious than running on my own. I did end up targetting runners ahead of me and tried to get past them, but really my mile times were pretty consistent. I could have gone a little quicker but not much, probably 95% effort. Unfortunately my heart rate strap went wrong. There's no way my hr was in the 200's, so the whole hr plot and stats are wrong, but perhaps the overall shape of the graph is indicative of effort, I really dont know. Its the second ime I've noticed crazy numbers (the other being my failed run a few days earlier, and both since I changed the battery in the strap just-in-case the battery was low... I'll try a new battery. Update: By the following Thursday all muscle aches have gone (I'd had a really quite sore left calf when walking on Tuesday/Wednesday, and even my shoulders were sore on Mon/Tue (must not have been running 'relaxed')) - Onlt thing thats hurting now is my right foot (as usual) - still cant step on it properly, very painful to do that, so I'm walking on the side of my foot but hardly noticeable really)
Road - Around home - 20120221 Run - Around home 13 hilly miles 21 Feb 12 09:20 1:52:29 13.394 7.14 8:24 160 173 7:52 297view on os maps 8:28  7:52  8:03  8:12  8:51  8:23  8:50  8:01  8:30  8:32  8:22  8:38  8:25  8:32 Nike Vomero+ 5 First half-marathon! I'd planned a 12 mile route but near the end I thought I might as well get a half marathon time, so for the last mile or two I took the flat option of heading to and going round the Lake rather than up and over Cyncoed hill. A tough run, not helped by all the hills. I was expecting some of them but the first mile really hurt. Awkward route finding through underpasses and crossing roads multiple times too - it didnt allow for a comfortable pace. I'd settled into the run after the first 3 or 4 miles, and I was expecting the hills down into Rumney and back out, but had underestimated the hill up to Pontprenau (even though we'd walked it with the boys the day before!). My kneeds started hurting due to the ups and downs, and the last 2-3 miles were a real slog, but I could have kept plodding along round the lake if I'd had too, so I wasnt worn out. It was about 8 degrees, overcast with the odd drizzle, and a bit of a wind. I wore t-shirt and shorts and while I wasnt 'cold' I never overheated either. I took the camelback octane lr, with 1200mm water (100 for each planned mile) and ran out just as I finshed the run (could have done with more). I took my usual jelly baby per mile, and even had a mini chomp bar at mile 10. No stitches, cramps etc. No nipple pain during or after the run. I had energy at the end of the run, but my legs were worn out and both feet really quote sore. My blister on my middle toe of left foot was acutely sore, and my whole right foot was sore. The following day I'm not limping as long as I walk carefully, so not as bad as its been before. Aching legs and feet though. One week later I ran home from work (Tuesday evening), but after a little over a mile my right knee and foot were hurting so much I had to walk the rest of the way home! Not looking too good for Sundays Llanelli half marathon...
Road - Park Runs - Cardiff - 20120218 Cardiff Park run 18 Feb 12 09:03 21:16 3.088 8.71 6:53 172 178 6:46 43view on os maps 6:46  6:52  7:03  6:38 Saucony Kinvara 2 (red) A very tough run - I struggled to keep going for the last half mile, think I overdid it at the start (again I started too far back and got stuck in traffic, which I then tried to make up time for - got a quick mile near the start but I think that broke me for the rest of the run). Happy to beat my previous time, but not looking forward to the next run - its gonna be tough. Feet were no problem before, during or after the run. I could feel something in my right foot/ankle but no limping afterwards. (K2's)
Road - short local - 20120216 from pool 16 Feb 12 20:52 05:11 0.696 8.06 7:27 163 173 0 17view on os maps 7:27 Saucony Kinvara 2 (red)   (K2's)
Road - short local - 20120216 to pool 16 Feb 12 20:07 05:17 0.716 8.14 7:22 154 166 0 5view on os maps 7:22 Saucony Kinvara 2 (red) (K2's)
Road - Around home - 20120212 Roath Lake (6 miles) 12 Feb 12 08:38 50:55 6.578 7.75 7:44 163 182 7:28 118view on os maps 7:53  7:30  7:28  7:47  7:46  7:59  7:50 Nike Vomero+ 5 A good run. I'd taken nearly two weeks off since the last long/fast run (apart from a quick 2 miler on thursday to check my new shoes) so my feet were in good shape (no pain at all in right foot, a tiny odd twinge in my left foot). I felt a little discomfort in my right foot during the run but nothing like previously. I coul walk without limping straight after the run and have had little pain in either foot since (the right foot still isnt 100% but its getting there). I've done two fast 1.4 mile walks during this week and though I can feel something in my right foot its barely 'pain'. I think a new rule is to have one day off per mile run, and see how it goes. The last hill on the run was a really killer, with a very high hr!
Road - Around home - 20120209 - Roath park (2 mile) 09 Feb 12 12:00 14:20 2.041 8.54 7:01 167 176 6:55 23view on os maps 6:55  7:07  7:13 Saucony Kinvara 2 (red) I hadn't run since a week last Saturday when I did the 5km Park run. My feet were just about fully healed (after limping for a week!). I went to Moti and they analysed my running gait which turned out to be neutral (same as Run & become said last year) and I asked for some more minimal shoes with less cushioning, perhaps less toe-to-heel drop. I ended up with a pair of Saucony Kinvara 2's (4mm  drop, I read somewhere that the Vomeros are 12mm) - so I went for a quick 2 miler straight from the shop (I also bought some cushioned socks). My left foot was certainly aware it was running, but after two miles it was OK to walk on, no limping, but certainly not pain-free either! It was a fast run, but it wasnt easy! I slowed down after the first mile but then slowly sped up for the rest of the run... seems like 7min/mile is my limit at the moment, over this distance anyway (I did 6:55 ish over 5km in the last Park run but that really was tough) All my runs up to today have been in the Nike Vomero 5's I bought last May, now I'll start marking each run as Vomero or Kinvara, so I can track the mileage I get from them. (K2's)
Road - Park Runs - Cardiff - 20120128 Cardiff Park run 28 Jan 12 09:02 21:29 3.098 8.65 6:56 172 186 6:51 44view on os maps 6:51  6:59  7:00  6:29 Nike Vomero+ 5 Stumbled across this free, weekly,  5km timed event in Bute park so went along today. Haven't ran since my 10miler last Sunday, my right foot was still very sore before todays run, so I took 2 ibuprofen and triedmy best. Weather was 0C again, with the odd patch of ice on the path, but bright clear skies. I positioned myself about the middle of the pack, but as soon as we started running I had to overtake quite a few people who held me up, probably for the first 4-5 minutes, before I got some clear space and was running with like-paced runners. I ran quite hard, but could have run faster at the start. By the end I was giving it just about all I had and couldnt have run any faster. Several people overtook me rin the last 100m or so, but I think they had saved some for the end rather than me slowing down... My fastest 3miler/5km time so happy with that, I had hoped to do 7min/mile and just managed it. I'll try again in February and hope to take 30 seconds off the time... After the run my right foot is very sore again, my left foot seems fine (sore, but not badly), and my left knee is fine (I didnt feel a thing from my knee during therun) - so just my right foot to fix now.
Road - Around home - 20120122 around home 10 miles 22 Jan 12 08:30 1:24:09 10.291 7.34 8:11 156 167 7:40 117view on os maps 8:23  8:23  8:24  8:28  8:18  8:23  8:06  7:56  7:40  7:45  8:08 Nike Vomero+ 5 I set off at a much slower speed today, aiming for a 8:30 pace / 150-155 hr. The first 7 miles were really quite consistent, and quite easy, so I sped up for the last three to see how much I had 'to spare'. I think my next long run (probably 12 miles) I'll aim for 8:00 pace and see if I can sustain that all the way. Much warmer than last week (9c) though there was a cold wind blowing. I wore my old hh leggings, Nike shorts, and just the vapour rise top. Was comfortable for the first 7 miles, but got quite hot when I sped up for the last few miles. I wore my black and grey bridgedale thin socks and didnt suffer any blisters or discomfort from my foot skin. Sore nips afterwards. I took 1 litre of water and drank it all during the run. I managed to eat all 10 jelly babies during the run too (one a mile) - it was easier to chew at the slower pace than last week. My feet however... ruined! The right one was still quite sore even before the run (the left foot was just about pain free). They both hurt just about all the way roun,d getting worse and worse. Not bad enough to make me stop, but I wonder how many more miles they can take before that is the case. After the run I stayed on my feet for most of the day and they weren't too bad, but if I sat down for more than a few minutes when I stand up they are very sore. Worringly my left knee is also quite sore the following day too, quite notable when cycling to work. 5 days later (friday): Left knee twinges come and go. Left foot is much better, can walk normally on it most of the time, just the occasional twinge. Right foot however is still very sore. I cant walk on it normally and limp every step.
Road - Commute - From work - 3.6 miles - 20120117 From work 17 Jan 12 17:10 31:05 3.659 7.06 8:30 149 158 8:11 76view on os maps 8:11  8:19  8:37  9:04 Nike Vomero+ 5 I still had sore feet from Saturdays run but wanted to get a short easy paced run in so ran home tonight. I'm quite bunged up with a head cold, sore throat etc so not feeling 100% but I kept my hr at or below 150, regardless of pace. The run was much easier than Saturdays, but then it was also much shorter and much slower paced. I wore my work rucsac to bring some stuff home and found it rubbed quite a lot which was a bit uncomfortable. Feet were sore afterwards, and are still sore the next day...
Road - Around home - 20120114 around home 8 miles 14 Jan 12 08:28 1:03:18 8.448 8.01 7:30 167 174 7:19 98view on os maps 7:32  7:22  7:19  7:27  7:20  7:33  7:32  7:43  7:50 Nike Vomero+ 5  A tough run - I was aiming for 8 miles in 1 hour, and only just managed it! I did go the wrong way under the first underpass and had to turn around, and there were a couple of gates that I had to go through, so my true running pace was slightly quicker (probably only 2 or 3 seconds a mile). The air temperature was 0C, there was a hard frost on eveything and the odd puddle I came across was frozen. The first 4 miles were fine, the next two were hard (to keep the pace at 7:30), the last was very hard. I ran the extra half mile just to be sure I'd done a true 8 miles, but I honestly couldn't have run much more, at least not at that pace. I wore mt HH Freeze leggings and Nike shorts, my blue Regatta running t-shirt and Rab Vaporise top, and thin cycling gloves and windproof under-helmet cycling skull cap. My legs were comfortable, but though I didnt feel hot during the run I sweated alot under the Rab top - when I got back my t-shirt was totally soaked through. The gloves and hat definately helped keep my head and hands warm. No sore nipples this time. I wore my new Camelback Octane LR rucsac for the first time today. I took 1 litre of water, 8 jellybabies (1 per mile) and two Nakd choco bars. I had intended to eat a jellybaby a mile, with a nakd bar after 4 and 8 miles, drinking a little but often. In the end just eating the jellybabies was quite a struggle, I really had to concentrate on chewing as I was breathing so hard it was quite tricky and easy not to. I didnt eat the nakd bar until I'd finished the run and waks walking back. I did take a mouthful of water every half mile or so but even that was hard work. I drank alot when I was walking back but still brought home maybe half a litre. It really is hard to eat/drink when you're running hard. The rucsac itself was very comfortable, it didnt bounce arround and didnt rub anywhere. The hip belt pockets are a bit far back really, it'd be better if they were closer to the front. When I set off my right foot was a bit sore, so I'd taken two ibuprofen earlier (my right foot had started to hurt after my short run down to the pool over a week ago, and if anything had been getting worse each day - an exact repeat of my left foot issues before and over christmas (my left foot was absolutely pain free during the run today, though now in the evening its started to hurt, but not as abd as my right foot. After the run I noticed a big blood blister on the left foot, on the lumpy bit behind the big toe. I hadn't noticed any pain at all during the run, and have never had a hint of a blister before, but now its there and its a little sore when I walk on it. I suspect my sock had perhaps rucked up in that area? As a note: the loop I was running was almost perfectly flat, but I could tell I was slowing down as I came to the end of the loop - and the gps track shows a very slight height gain, but nothing really. Update: the next day both feet are sore, the right one very sore. My whole legs are quite sore too.
Road - short local - 20120105 from pool 05 Jan 12 20:44 05:39 0.701 7.44 8:04 160 164 0 19view on os maps 8:04 Nike Vomero+ 5 Run home after swimming 50 lengths - definately quite tired by then... and no towel to dry off after the swim so a bit chilly too
Road - short local - 20120105 to pool 05 Jan 12 20:05 06:49 0.883 7.77 7:43 151 162 0 19view on os maps 7:43 Nike Vomero+ 5  I ran to the local pool, wearing swim shorts and running top, carrying just my goggles and some money. For some reason I went the slightly longer, much hillier way than I should have!
Road - Other - 20120104 Newport 04 Jan 12 16:32 25:02 3.288 7.88 7:37 163 171 7:26 33view on os maps 7:50  7:26  7:34  7:34 Nike Vomero+ 5 Had to pick the car up from a garage (wheel balance & alignment) so ran from the train station. Very windy, some rain. I didnt know where I was going and went down some wrong paths to get across roads, and over bridges etc, so true running pace was quite a few seconds quicker than recorded (maybe 7:25?). Also wore my blue Vaude rucsac with some clothes in, which felt fine. Left foot had some discomfort but nothing like the pain over a few weeks ago, it really seems like its fixed...
Road - Other - 20120101 Boscombe Pier 01 Jan 12 07:58 55:16 7.155 7.77 7:43 170 180 7:26 135view on os maps 7:32  7:26  7:32  8:01  7:59  7:41  7:57  7:06 Nike Vomero+ 5  Longest run yet.  Tough - highest average hr too. I planned the route on the web and followed it on my phone, so in a couple of places I had to slow down while I worked out where to go. The zigzags down to the beach were very slow, and trying to get out of jp morgans car park at the end of the run was a mess, so my real run speed was probably a few seconds per mile faster than shown. A good speed which If I can keep up I'll be happy. I was tired at the end of the run, but could quite easily have carried on running, I also tried eating a banana after 3 miles or so, but was breathing so hard that it wook quite a while and I threw some of it away. Need to practice eating more... I took two ibuprofen shortly before setting off. My left foot hurt while running, but not as bad as last week with Ste, and strangely after the run I have almost no pain at all - it appears to be almost fixed! One day later I can walk perfectly on the foot with very little discomfort. My left calf is tight (expected really after doing my longest run yet), and my right knee is twinging (probably more from the ~700 mile of driving this week around the grandparents). Quite sore nipples after the run.
Road - Other - 20111224 Around dads 24 Dec 11 09:04 45:17 6.047 8.01 7:29 169 182 6:53 109view on os maps 7:26  6:53  7:11  7:23  7:23  8:43  6:25 Nike Vomero+ 5 With Ste - we set off at a quick pace and after a mile or so the route was downhill into Royton, hence the very quick second mile. We then headed past Shaw and around Dunwood park but found the path was under consruction there and we had go cross country, very slippy wet mud on a steep bank, so that explains the much slower 6th mile (up until that point the average pace for 5.3 miles was 7:15, so very quick for me). Note that we finished before the sharp climb up Trent rd which would have returned us to our starting elevation, so this has to considered a downhill run. I took two ibuprofen shortly before setting off. My left foot hurt all the way round, and it was very painful to walk afterwards, but a few days later the pain seems to come and go - sometimes I stand up from a chair and the pain in the foot is very bad, but other times I can walk almost normally - trapped nerve? Very sore nipples after the run. 20111228 - The pain in my left foot has been on and off the last few days. When I've been sitting down for a while and stand up it hurts a lot, but after a couple of tentative stepsits possible to walk almost normally, though I can still feel pain. So I went for another 1.4 mile walk at work, slightly slower than last time (though much lower average hr) and now an hour afterwards my left foot is very painful again!
Road - Around home - 20111206 - around home 1.5 miles 06 Dec 11 18:18 11:56 1.592 8.00 7:30 154 164 7:34 29view on os maps 7:34  7:23 Nike Vomero+ 5 After my run on Sunday I had a sore left foot, and I knew it was still sore this evening before my run, but I thought I'd get away with just doing a short run - WRONG! Left foot is now very sore again, limping when I stand up out of a chair and walk... the pain from the ball of the foot has caused me to run wrong and now there is pain on the top of the foot and spreading up to the front of the lower leg... lesson: DONT RUN IF IN ANY DOUBT! I didnt mean to run fast (was aiming for 7:45 which is my target pace) but apart from my sore foot I felt really good and just wanted to run! 20111213 - A full week later with no running, and I've just been for a 1.4 mile walk around the park at work, in normal shoes. Left foot was fine when I set off, but after the walk the whole frontal area of my left foot, behind the toes, is aching, quite a lot! My walking pace was 14:37 (so just over 4 mph), average hr was 100... not good, not good at all! What have I dont to my left foot? An hour after my walk, when I stand up my left foot is very painful, limping while walking!! 20111219 - nearly another week gone by and still no running. Left foot is still sore, but not where it was sore last week... I walked home from a work night out on Friday night, so 4 miles, in big solid ksb walking shoes, and my left foot was sore again Saturday morning. It does seem better now (Monday) but if I sit and strain it left and right the whole ankle hurts. I think the ball of the foot (the original soreness two weeks ago) is getting better, but now all the other damage I've done while compensating for that pain is still reparing... 20111221 - Left foot is feeling much better; I do notice an ache and occasional twinge so its not fixed for sure, but better. I repeated my 1.4 mile walk around Bute park. A few seconds faster this time but pretty much comparable (notably higher average hr (111 vs 100) though?). My left foot had a dull ache occasionally during the walk. A bit sore after the walk, but an hour later I can walk around with no issue, certinaly no limping, but I can tell the foot's been used today. So an improvement, but not fixed yet.
Road - Around home - 20111204 - around home 3 miles 04 Dec 11 10:36 26:47 3.055 6.84 8:46 147 170 8:29 85view on os maps 8:46  9:04  8:29  8:44 Nike Vomero+ 5 3 miles... took a nakd bar and ate that after half a mile - took me nearly a mile to eat it! you cant breath and chew at the same time! Also found a little hill so did a couple of loops of that. Very slow run as my left foot is beginning to hurt again and I didnt want to make it worse befiore my run to work tomorrow... but it still hurts anyway
Road - Commute - From work - 3.6 miles - 20111201 From work 01 Dec 11 17:20 28:21 3.628 7.68 7:49 150 164 7:43 52view on os maps 7:44  7:43  7:55  7:56 Nike Vomero+ 5 Seemingly didnt properly start the Garmin when I started running, and didnt notice for the first mile or so, hence the made up data point at the start... otherwise a normal run, but with more of a hint of pain in my left foot, which lingers now after the run too...
Road - Commute - To work - 3.6 miles - 20111129 To work 29 Nov 11 07:20 28:54 3.689 7.66 7:50 151 166 7:36 60view on os maps 8:22  7:43  7:36  7:34 Nike Vomero+ 5 Hints of pain in left foot during the run (I think I overdid it on Sunday) but not too bad,. Feet a slight bit tender the following day.
Road - Around home - 20111127 - around home 2 miles 27 Nov 11 08:50 15:05 2.097 8.34 7:12 165 180 7:10 55view on os maps 7:12  7:10  7:32 Nike Vomero+ 5 First 'Sunday' run  - I'll add a mile a week from now on... Started off fine, quite fast but manageable, but the hill near the end was tough!
Road - Commute - From work - 3.6 miles - 20111124 From work 24 Nov 11 17:09 27:42 3.650 7.91 7:35 156 168 7:22 75view on os maps 7:22  7:50  7:31  7:40 Nike Vomero+ 5 Another good run, no pain anywhere (slight tightening of both calves immediately after the run but nothing really). Had to stop at traffic lights for about 25 seconds (right at the start of the second mile) so without that this would have been my fastest commute yet)
Road - Commute - To work - 3.6 miles - 20111121 To work 21 Nov 11 07:18 31:19 3.621 6.94 8:39 144 156 8:22 60view on os maps 9:10  8:22  8:27  8:35 Nike Vomero+ 5 Have had a head cold all weekend and still had it when I got up this morning, great green globs of gunk blocking nose and thoat, so I set off very slowly, intending to keep hr at 150, but in the end I ran so slowly the average hr was much lower than that! No feet/leg issues at all, and apart from feeling terrible it was a very easy run.
Road - Commute - From work - 3.6 miles - 20111117 From work 17 Nov 11 17:19 27:16 3.647 8.03 7:29 155 173 7:20 74view on os maps 7:25  7:20  7:33  7:42 Nike Vomero+ 5  Nice run - good time and hr (no hold ups at any traffic lights at all), no pain anywhere during the run, feet were fine. Slight twinges in my left knee for half an hour after the run...
Road - Bute Park - 2 miles - 20111114 2 miles 14 Nov 11 12:10 19:04 2.514 7.91 7:35 156 173 7:28 37view on os maps 7:43  7:28  7:34 Nike Vomero+ 5 Finally no problems with feet - we're back on!
Road - Bute Park - 1 mile - 20111110 1 mile 11 Nov 11 11:59 09:30 1.293 8.17 7:21 160 177 7:26 18view on os maps 7:26  7:02 Nike Vomero+ 5 just a short one to cjeck my left foot isnt still sore - seems ok but I can feel something not quite right
Road - Bute Park - 1 mile - 20111111 1 mile 10 Nov 11 12:13 09:59 1.294 7.78 7:43 154 162 7:48 18view on os maps 7:48  7:26 Nike Vomero+ 5 Left foot is definately getting better, but not 100% yet
Road - Bute Park - 1 mile - 20111107 1 mile 07 Nov 11 12:07 08:36 1.059 7.39 8:07 151 189 8:24 18view on os maps 8:24  8:19 Nike Vomero+ 5 Now my left foot is still sore (on the outside edge, and moving around to the ankle) I didnt want to run 4 miles home and risk making it worse, so after moving Dan around I did a quick 1 miler in the park to see how the foot was - it still hurts! I could run 4 miles on it but I'd be out for a week+ then, so I'll try another mile in a few days... (Not sure why the hr shoots up at the end, there is a slight hill at the end but nothing that should have caused that)
Road - Commute - To work - 3.6 miles - 20111103 To work 03 Nov 11 07:20 27:00 3.613 8.03 7:28 159 171 7:14 60view on os maps 8:00  7:14  7:29  7:21 Nike Vomero+ 5  Both feet were pain free before the run, I could bound down stairs two or three at a time no problems, so I was looking forward tot his run after all the pain of the last few weeks especially in my right foot... Within second of starting running I could feel a pain in my left foot,  and it got worse and worse the whole run. Absolutely no pain in my right foot though... Walking barefoot in the evening the left foot is now a bitpainful, still no probs in right foot. The run was a few seconds quicker than recorded as I had to stop for maybe 15 seconds for traffic lights (during the 3rd mile), but even so the recorded time is my second fastest ever, pretty good!
Road - Commute - From work - 3.6 miles - 20111031 From work 31 Oct 11 17:15 30:23 3.612 7.13 8:25 149 160 7:54 73view on os maps 9:01  7:54  8:12  8:43 Nike Vomero+ 5 After nearly a week off to let me right foot stop being sore I did a nice slow run today. A small amount of pain in both feet during the run but not bad at all. I could walk normally after the run too, with no pain the following day.
Road - Bute Park - 4 miles - 20111024 4 miles 24 Oct 11 12:12 30:43 4.063 7.94 7:34 168 175 7:22 60view on os maps 7:22  7:29  7:38  7:44  8:53 Saucony Kinvara 2 (red) After having had sore feet since my 6.6 miler over a week a go, and only done one 4 mile run home last Thursday, my feet were feeling better. The left one was barely hurting (ankle) while the right felt a bit sore but nothing to worry about, so I set off and just ran at a good pace. High average hr suggests I was pushing it, and I got a good time (second fastest 4 mile yet) in return, but feet are very sore again now after the run. The left is the least bad, the ankle pain didnt come back, its just the whole foot thats sore, while the right is as bad as ever - top-of-foot-pain is noticable even while sitting down. Walking is painful...
Road - Commute - From work - 4 miles - 20111020 From work 20 Oct 11 17:28 32:01 3.978 7.46 8:03 156 166 7:38 82view on os maps 8:20  7:38  8:13  8:17 Nike Vomero+ 5 Very sore feet from start to finish (still sore from my 6 miler last Friday!). Top of my right foot, and my left ankle are very tender now after the run.
Road - Bute Park - 6 miles - 20111014 6 miles 14 Oct 11 12:13 51:45 6.656 7.72 7:46 160 167 7:42 12view on os maps 7:46  7:52  7:42  7:49  7:47  7:45  7:42 Nike Vomero+ 5 First '10k' distance run - very pleased with the pace. I planned to try to run @ 8:00 min/mile, but it turned out a bit quicker than that, without having to really try, just plodded around (determined though).  Ran the extra 0.5 mile or so to make it a 'half-a-half marathon...'. My 10k time @ 7:44 pace was approx 48:05. Worringly my feet were still sore from Monday/Tuesday commutes but not too bad. They just ached all the way round. Quite sore to walk now after the run. Temp was about 15c and I didnt really overheat.
Road - Commute - To work - 4 miles - 20111011 To work 11 Oct 11 07:19 30:57 4.050 7.85 7:39 159 172 7:22 50view on os maps 8:05  7:38  7:31  7:22  7:11 Nike Vomero+ 5 Quite sore feet from yesterdays run, felt sore all the way today too...
Road - Commute - From work - 4 miles - 20111010 From work 10 Oct 11 17:12 31:58 4.039 7.58 7:55 158 170 7:43 50view on os maps 8:21  7:43  7:47  7:47  8:11 Nike Vomero+ 5 Quite sore feet, even though haven't run since last Friday. Also started getting a stitch after 2 miles then on and off for about a mile, quite uncomfortable.
Road - Commute - To work - 3.6 miles - 20111007 To work 07 Oct 11 07:18 27:33 3.653 7.95 7:33 158 170 7:15 122view on os maps 8:14  7:22  7:15  7:12 Nike Vomero+ 5 Again sore feet from running home last night so the first mile was quite slow, but it picked up after that - good tough run.
Road - Commute - From work - 3.6 miles - 20111006 From work 06 Oct 11 17:27 29:09 3.648 7.51 7:59 153 162 7:46 50view on os maps 7:46  8:19  7:49  8:07 Nike Vomero+ 5 I got caught by the traffic light again and had to wait 60 seconds before I could dash across the road. so the real pace would have been 17+ seconds faster than shown
Road - Commute - To work - 3.6 miles - 20111004 To work 04 Oct 11 07:18 28:44 3.653 7.63 7:52 155 166 7:39 104view on os maps 8:28  7:39  7:40  7:36 Nike Vomero+ 5 Sore feet after running home yesterday, started off very gingerly but after a mile or so got into a bit of a rythm
Road - Commute - From work - 3.6 miles - 20111003 From work 03 Oct 11 17:31 30:01 3.647 7.29 8:14 154 164 7:53 50view on os maps 7:53  8:36  7:59  8:35 Nike Vomero+ 5 A good time, but was actually even better - I had to stop at a traffic light for about 65 seconds, so could take 17 seconds off my pace.
Road - Commute - To work - 3.6 miles - 20110930 To work 30 Sep 11 07:16 29:31 3.656 7.43 8:04 153 166 7:46 134view on os maps 8:50  7:53  7:46  7:40 Nike Vomero+ 5 Not a bad time considering I ran home from work last night... right foot quite sore during and after the run, I think thats why my first mile was so slow.
Road - Commute - From work - 3.6 miles - 20110929 From work 29 Sep 11 17:20 31:52 3.639 6.85 8:45 151 158 8:16 50view on os maps 8:16  8:35  9:01  9:22 Nike Vomero+ 5 First run home from work. Very warm weather (25+). My slowest run ever! Possibly due to the weather, more likely due to the uphill trend all the way home. I did start out intending to keep my hr at 150, but to keep it that low I was going barely faster than walking pace, and by the end I couldn't have gone much faster anyway.
Road - Commute - To work - 3.6 miles - 20110928 To work 28 Sep 11 07:22 28:35 3.674 7.71 7:47 154 168 7:38 90view on os maps 8:10  7:38  7:39  7:38 Nike Vomero+ 5 Tough run, very warm. I think I had me right trainer too tight and now the top of my right foot is quite sore... Also lost about 15-20 seconds stopping for traffic.
Road - Commute - To work - 3.6 miles - 20110926 To work 26 Sep 11 07:24 29:00 3.664 7.58 7:55 154 169 7:43 88view on os maps 8:31  7:46  7:43  7:32 Nike Vomero+ 5 A good run considering it came straight after a weekend mtb in the Lakes
Road - Commute - To work - 3.6 miles - 20110923 To work 23 Sep 11 06:22 27:53 3.663 7.88 7:37 157 167 7:27 89view on os maps 8:03  7:30  7:27  7:21 Nike Vomero+ 5 A quick run with no stopping at lights etc - this is going to be a tough time to beat! Right foot slightly sore after the run but nothing major
Road - Commute - To work - 3.6 miles - 20110921 To work 21 Sep 11 07:16 28:06 3.643 7.78 7:43 160 170 7:35 93view on os maps 8:07  7:35  7:36  7:27 Nike Vomero+ 5 Slightly sore right foot half way through the run, and I've noticed my right calf feels a bit tight after the run...
Road - Commute - To work - 3.6 miles - 20110919 To work 19 Sep 11 07:07 28:55 3.630 7.53 7:58 154 166 7:42 107view on os maps 8:37  7:48  7:42  7:37 Nike Vomero+ 5 No issues
Road - Commute - To work - 3.6 miles - 20110916 To work 16 Sep 11 07:11 29:17 3.661 7.50 8:00 157 167 7:47 125view on os maps 8:21  7:47  7:52  7:59 Nike Vomero+ 5 No problems, a nice run (note that had to stop at a pair of traffic lights for a total of around 20 seconds, so true speed is a few seconds per minute faster than shown, perhaps I need to implement an 'auto-pause' feature to account for this in future...?)
Road - Commute - To work - 3.6 miles - 20110913 To work 13 Sep 11 07:11 28:58 3.559 7.37 8:08 154 162 7:59 110view on os maps 8:38  8:04  7:59  8:09 Nike Vomero+ 5 First run to work. Just ran at a comfortable pace, easy breathing all the way - not a bad time (but the elevation graph does show its predominantly downhill which may explain it). (I had my home coords boundary a bit high so lost about a 10th of a mile off the start of the run, the next one should be more accurate)
Road - Pembrokeshire - 20110909 Pembrokeshire 09 Sep 11 08:03 25:14 3.201 7.61 7:53 158 171 7:26 80view on os maps 8:31  7:43  7:26  7:45 Nike Vomero+ 5 Just ran it at a comfortable speed. The uphill at the start really kills the first mile speed, but the second mile (alot of downhill) really makes up for it
Road - Pembrokeshire - 20110907 Pembrokeshire 07 Sep 11 08:42 26:02 3.191 7.35 8:10 150 158 7:57 80view on os maps 8:25  7:57  8:06  8:14 Nike Vomero+ 5 Kept my hr at approx 150, nice and easy
Road - Pembrokeshire - 20110905 Pembrokeshire 05 Sep 11 08:16 23:54 3.190 8.01 7:30 161 173 7:22 80view on os maps 7:44  7:26  7:22  7:10 Nike Vomero+ 5 A hard fast run, good speed!
Road - Bute Park - 3 miles - 20110901 3 miles 01 Sep 11 13:15 28:06 3.329 7.11 8:26 155 179 6:42 76view on os maps 8:43  6:42  9:26  9:49 Nike Vomero+ 5 Decided to try a 'fast mile', so to warm up did 1 mile @ 150hr, then ran 1 mile as fast as I could, then finished with a mile @ 150hr. The first mile was really very slow, the fast mile is the fastest I've ever done @ 6:42 but I'm a little dissapointed with that as it was very hard to keep the pace up for the full mile, breathing very hard and pouring with sweat, and its not so much faster than my previous best (7:01) and that was during a run where I did 2 miles at 7:03 average and the 3rd mile brought the average up to 7:11 (avg hr was 165 though, compared to 155 today). Todays avg pace of 8:26 is very slow, but thats down to me keeping my avg hr at 150, which after the fast mile meant going barely faster than walking pace.
Road - Bute Park - 5 miles - 20110830 5 miles 30 Aug 11 13:10 39:50 5.048 7.60 7:53 159 168 7:48 12view on os maps 7:56  7:48  7:59  7:54  7:51  7:26 Nike Vomero+ 5 First 5 miler... no problems. I ran at a comfortable pace, not fast but not slow, and just kept plodding away. Nothing hurt before, during or even a day after the run so definate progress now.
Road - Bute Park - 3 miles - 20110825 3 miles 25 Aug 11 13:26 26:21 3.045 6.93 8:39 150 160 8:16 101view on os maps 8:16  8:49  8:51  9:46 Nike Vomero+ 5 I've got a big ride at Coniston on Saturday, so thought I'd do a nice eay couple of miles today so I didnt overdo or hurt anything. I decided to try to keep my heart rate at or below 150, which was surprisingly hard, had to 'run' really quite slowly... Got the average for the run to exactly 150 which is great. No pain, no probs. Slowest pace ever, but also lowest hr, which is what I set out to achieve. - Mad for the next one now!
Road - Bute Park - 3 miles - 20110823 3 miles 23 Aug 11 13:27 22:05 3.073 8.35 7:11 165 175 7:01 73view on os maps 7:04  7:01  7:27  7:36 Nike Vomero+ 5 After nearly a week with no running I set off intending to do an easy 2 miles... but I felt good and after a few minutes my pace was well under 7:30, so I thought I'd give it a go and see if I could keep the pace up. The first mile was relatively easy, and at 7:04 was very fast, but the second mile was really beginning to get hard (heavy breathing). 7:01 is a very fast time for me, (7:21 being my previous best)  and the average for the two miles was 7:03, easily 20 seconds a mile faster than my previous best average for that distance. Had to slow down after 2 miles though, but rather than walk I kept running and after half a mile (when I'd recovered a little) I picked the pace back up, for a very decent average for the 3 miles. Twinges in my right knee at the start but nothing else. No foot pain at all. A good run
Road - Bute Park - 3 miles - 20110817 3.0 miles 17 Aug 11 13:17 22:43 3.028 8.00 7:30 163 174 7:25 7view on os maps 7:31  7:25  7:34  7:13 Nike Vomero+ 5 After a few days off to try to left my left foot get better (it was still sore before the run, but I can walk nearly normally) I was itching for a run... was going to take it easy and maybe do 2 or 3 miles, but ended up doing a fast run, and trying a little 'fartlek'... At 0.5, 1.5 and 2.5 miles I ran literally as fast as I could for 100 paces (so perhaps 0.1 of a mile?). Doesnt sound like much but it was very hard, and after the 100 paces I was battered with a very high heart rate which took a fair while to retrun to normal for my normal running pace. Left foot was mostly ok during the run, just the odd twinge. No other twinges at all really.
Road - Bute Park - 2 miles - 20110812 2 miles 12 Aug 11 13:09 17:17 2.033 7.06 8:30 151 156 8:22 69view on os maps 8:22  8:35  10:18 Nike Vomero+ 5 (didnt run yesterday as it was chucking down, and I thought an extra day might help my sore foot and knee). Only did 2 miles today as my left foot (top of) and right knee were both really quite sore - maybe I overdid my record run on Monday? Didnt feel well at all really during the run so cut it short. Nice low hr, but very slow - not a good run at all!
Road - Bute Park - 4 miles - 20110808 4 miles 08 Aug 11 13:07 30:42 4.125 8.06 7:27 167 174 7:20 316view on os maps 7:28  7:30  7:27  7:20  7:29 Saucony Kinvara 2 (red) Another 'fastest' run. Felt good (hard but not too hard considering the pace and average hr). Tiny twinges in both knees and my left foot while running, but no pain as such. Achieved my goal set on 11th July to do a 4 mile run in 30 mins.... whats next?
Road - Bute Park - 4 miles - 20110804 4 miles 04 Aug 11 13:06 31:37 4.273 8.11 7:24 165 174 7:10 150view on os maps 7:31  7:28  7:10  7:25  7:29 Saucony Kinvara 2 (red) Fastest run so far! Tough, but not terrible. Slight twinges from left knee but other than that no issues. The following day the knee is fine. Top of left foot (just infront of where it joins the leg at the front) is tender to touch, but doesnt really hurt when walking... (note that I pressed the wrong button on the gps as I started running and stopped it, rather than starting a new lap, and didnt notice for about half a mile, hence the missing heart rates and speeds at the start. I copied the locations from the previous run to get an accurate distance)
Road - Bute Park - 4 miles - 20110801 4 miles 01 Aug 11 13:11 34:13 4.228 7.41 8:06 152 159 7:41 160view on os maps 8:23  8:05  7:41  8:11  8:14 Saucony Kinvara 2 (red) (gps has gone wrong again, this run was exactly the same course as the previous runs, so the true pace & speed are slower as the true distance is less...). An easy run after missing Thursdays run due to a sore knee. Had twinges in left knee and foot but nowhere else. Incredibly humid and warm though, very uncomfortable!
Road - Bute Park - 4 miles - 20110725 4 miles 25 Jul 11 13:11 32:46 4.195 7.68 7:49 166 174 7:39 149view on os maps 7:53  7:45  7:39  7:57  7:50 Saucony Kinvara 2 (red) Another tough run, but reasonably quick so understandable (nothing like as tough as the previous run). Right knee hurt a little while running, but is OK two days later. Its now my left knee which is hurting! (this is getting silly!). It was fine during the run, but the next day it hurt, and still does on Wednesday (my heels are absolutely fine now, no pain at all). I've got a mtb ride on Saturday and as my left knee hurts when I do a bunny hop on the bike I'll skip Thursdays run so I'm tip-top for Saturday.
Road - Bute Park - 4 miles - 20110721 4 miles 21 Jul 11 13:08 34:19 4.219 7.38 8:08 159 167 7:52 130view on os maps 8:22  8:19  8:05  7:52  7:43 Saucony Kinvara 2 (red) I intended this to be a slow run when I set off, but I didnt expect my right knee to hurt every single stride! This was probably my hardest run so far, I even thought about stopping and walking but kept plodding away, often dragging my feet I was being that sloppy. My feet hurt, my legs hurt, my left knee was really quite sore, and I got a sharpish chest pain around the 1 mile mark but that only lasted a few minutes. Really not a good run - perhaps I shouldn't have run at all? We'll see how the next one goes... My right knee is now the sore bit, its sensitive to touch around the front inside and lower down... strange!
Road - Bute Park - 4 miles - 20110718 4 miles 18 Jul 11 13:03 31:54 4.144 7.79 7:42 166 174 7:27 131view on os maps 7:43  7:44  7:53  7:27  7:45 Saucony Kinvara 2 (red) My left leg semed to have healed itself well over the weekend, no pain when walking from the foot, knee or ankle. The knee twinged as I set off but was OK. I set off at quite a fast pace but was struggling to maintain it by the third mile. I had a slight stitch on the left side for the 3rd mile too, discomfort more than pain but luckily it went away. At mile 3 I decided to try to go a bit faster (been reading abuot 'fartlek' which seems to describe the peaks and troughs of physical activity while mtbing very well) - it was hard! I started breathing very heavily, but was going quicker than I've ever run before (feet, especially left foot, slapping down on the ground, with a bit of discomfort at the top of the foot just where it joins the leg). The stats for the last mile show I ran it at a pace of 7:30! Thats the fastest I've ever ran, at the end of my longest run - good stuff, definate progress. But the next run will show if its maintainable... Update: The next day after this run both knees are quite sore when I walk, more so the right one this time! Ankles are fine, its just the knees now. Still hurting on Wednesday too (even hurts a little when cycling, which has never happened before)
Road - Bute Park - 4 miles - 20110714 4 miles 14 Jul 11 13:07 32:22 4.101 7.60 7:54 163 170 7:42 7960view on os maps 7:55  7:42  7:58  7:53  8:52 Saucony Kinvara 2 (red) A tough run, but good speed for the distance. Legs were fine during the run, no pain, but after an hour back at my desk my left knee and foot are quite sore to walk on... Right leg is fine, and both ankles are fine too.
Road - Bute Park - 4 miles - 20110711 4 miles 11 Jul 11 13:07 34:31 4.081 7.09 8:27 155 162 8:22 12381view on os maps 8:22  8:24  8:30  8:23  10:42 Saucony Kinvara 2 (red) After skipping last Thursdays 3 mile run (see comment on 20110704 3.0 miles.gpx) my left leg certainly wasnt fixed but wasnt so painful today so I thought I'd give it a go. I set off very gently, intending to try to do 4 miles but ready to give up if my leg hurt too much, but it was fine. It was sore (the left knee) but not nearly sore enough to make me stop, so I just plodded away nice and gently. Breathing was very easy, nothing like the previous two runs (where admittedly I was easily breaking 8min/mile) and my avg hearth rate shows it was an easy run. Slow, but not too much slower than when I started running 9 weeks ago. It really was the easiest run I've done, even though it was the furthest. Ankles were not sore at all during the run, but the left ankle is huting now an hour later. Target now is to get the time for 4 miles down to 30 mins = 7:30 min/mile! We'll see...
Road - Bute Park - 3 miles - 20110704 3.0 miles 04 Jul 11 13:07 23:45 3.042 7.69 7:48 161 173 7:45 110view on os maps 7:45  7:49  7:52  7:39 Nike Vomero+ 5 No pain, no probs, just hard work after the weekend mountain biking, and bloody hot weather too! Update: I cycled home on Monday evening as normal and noticed no pain or problems at all. On Tuesday morning though, getting out of bed I noticed my left leg was sore, around the knee and behind the calf (not the same niggly pain I'd previously felt specifically in the knee itself). For the rest of the week whenever I got up from a chair my left leg was really quite sore. A few paces and it subdued, but I walked around Bute park each lunchtime for the rest of the week and there is a definate pain when walking, on every swing of the left leg. I decided not to run on Thursday to try to let it fix itsself... How did it get sore? Why didnt it hurt on Monday's run?! Wierd!
Road - Bute Park - 3 miles - 20110630 3.0 miles 30 Jun 11 13:07 23:25 3.035 7.78 7:43 167 173 7:41 10view on os maps 7:43  7:41  7:44  8:00 Nike Vomero+ 5 Another tough but fast run, similar to last Thursday (though not quite as hard I'd say). No problems with ankles, knees or anything. No hint of a stitch at any point either (seem to remember a slight hint near the end for the last two runs maybe).
Road - Bute Park - 3 miles - 20110627 3.0 miles 27 Jun 11 13:08 24:07 3.038 7.56 7:56 160 175 7:42 75view on os maps 8:04  7:59  7:42  10:10 Nike Vomero+ 5 Much easier run than the last, reflected in the average hr and the slower time, but still a good time! No knee issue at all, left ankle was fine too. The right ankle started hurting towards the end of the run and afterwards is aching, but nothing like a few weeks ago. I can walk normally on the left leg and nearly normal on the right, the afternoon after the run.
Road - Bute Park - 3 miles - 20110623 3.0 miles 23 Jun 11 13:05 23:30 2.987 7.63 7:52 168 176 7:46 6view on os maps 7:53  7:46  7:56 Nike Vomero+ 5 Left knee was twinging when I set off but that soon went away. My right ankle was noticably sore all the way round, but the left was OK (I could feel it, but it wasnt sore as such). After the first mile my time was 7:55 so I knew it was a fast one, the second mile was even quicker and I started suspecting the gps was out again, but in the end it was my fastest ever time. Tough though, very heavy breathing and sweating like crazy. (Went for a longer walk after the run to cool down more too) At work afterwards my right ankle has tightened up and is quite sore when walking again - so much for progress...
Road - Bute Park - 3 miles - 20110620 3.0 miles 20 Jun 11 13:12 24:38 3.052 7.43 8:04 161 167 7:56 72view on os maps 8:09  7:56  8:09  7:48 Nike Vomero+ 5 Nothing sore before the run, ankles (and left knee) were fine during the run, and I could walk almost normally at work after the run - progress!
Road - Bute Park - 3 miles - 20110616 3.0 miles 16 Jun 11 13:11 25:13 3.106 7.39 8:07 161 169 7:58 101view on os maps 8:07  8:14  7:58  8:31 Nike Vomero+ 5 Ankles/achilee weren't really sore for the start of the run, but did start hurting half way round or so, so perhaps they're getting used to it? My left knee was twinging when I started but that faded after the first mile. Note that the gps trace for this run is a bit off, especially the leg back down after turning left after the Black weir bridge crossing. The previous days run was identical and the gps trace seems much more accurate, so I disregarded the 3.12 miles distance from this run and manually updated the stats file to use the distance from the previous run.
Road - Bute Park - 3 miles - 20110613 3.0 miles 13 Jun 11 13:11 24:38 3.011 7.33 8:11 163 170 8:02 124view on os maps 8:02  8:17  8:13  8:29 Nike Vomero+ 5 Increased my distance from 2.66 miles to 3.0 miles after running two 3.2 mile road runs while camping near St David's last week. Intend to do 10 runs of this (2 * 5 weeks) and then increase distance again). High average hr for the run, but good pace too (quickest so far) The next day and until the next run on Thursday my right ankle/achilees was sore, and had twinges in my left knee too!
Road - Pembrokeshire - 20110609 Pembrokeshire 09 Jun 11 06:45 26:28 3.186 7.22 8:18 159 168 8:13 80view on os maps 8:28  8:13  8:19  7:53 Nike Vomero+ 5
Road - Pembrokeshire - 20110606 Pembrokeshire 06 Jun 11 06:58 26:55 3.196 7.13 8:25 156 167 8:19 80view on os maps 8:36  8:24  8:19  8:13 Nike Vomero+ 5
Road - Bute Park - 2 miles - 20110603 Bute Park 03 Jun 11 13:07 22:42 2.650 7.00 8:34 165 175 8:24 77view on os maps 8:47  8:24  8:30 Nike Vomero+ 5 Both achilles heels sore from the previous run, now very sore! Pretty consistent time compared to previous run though (despite it feeling very slow when I started due to sore ankles). I haven't had a stitch for years but was just beginning to get one for the last 100 meters of today's run, not sure why...
Road - Bute Park - 2 miles - 20110531 Bute Park 31 May 11 13:13 22:47 2.653 6.99 8:35 162 169 8:25 8view on os maps 8:42  8:25  8:40 Nike Vomero+ 5 Ankles were fine, just the achillees tendon in both legs felt sre, especially at the end of the run
Road - Bute Park - 2 miles - 20110518 Bute Park 18 May 11 13:08 22:29 2.687 7.17 8:22 160 172 8:17 71view on os maps 8:17  8:32  8:15 Nike Vomero+ 5 Ankles hurt as soon as I started this run, and afterwards my right ankle hurt for nearly two weeks, hence the time gap before my next run
Road - Bute Park - 2 miles - 20110516 Bute Park 16 May 11 13:15 21:43 2.665 7.36 8:09 162 171 8:03 4view on os maps 8:17  8:03  8:06 Nike Vomero+ 5
Road - Bute Park - 2 miles - 20110512 Bute Park 12 May 11 13:08 22:10 2.657 7.19 8:21 160 169 8:15 7view on os maps 8:15  8:21  8:27 Nike Vomero+ 5 First run wearing new Nike Vomero shoes - very comfy, soft, and quiet compared to the ones I wore on my first run
Road - Bute Park - 2 miles - 20110510 Bute Park 10 May 11 13:23 22:42 2.703 7.14 8:24 167 176 8:11 9view on os maps 8:11  8:24  8:43 Other First run of any distance for over 10 years (last run was in 1999, I did the Chase corporate challenge 3.5 miles, took 34 minutes). Legs were very sore after this run and the next day too
Totals (2017 runs) 54 days, 12:51:34 10280.55 7.85 7:38 149       


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