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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 - 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 one25
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 one25
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 one25
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 one25
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 one25 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 one25
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 one25  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 one25 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 one25
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 one25 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 one25
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 one25
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 one25
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 one25
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 one25
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 one25
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 one25
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 one25  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 one25
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 one25
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 one25 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 one25
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 one25
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 one25 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 one25 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 one25 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 one25
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 one25 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 one25 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 one25  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 one25 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 Kinvara 2 (red)
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 one25
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 one25
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 one25
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 one25
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 one25 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 one25
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 one25
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 one25
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 one25
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 one25
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 one25
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 one25
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 2016 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 - 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 - 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 - 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 After running 39:50 at least year's Mo run, and it being the only time I've run a 10k in less than 40 minutes, I was keen to try to do it again today. I haven't been running as much recently, lost a little bit of enthusiasm since Ironman Wales, and my right knee has been sore after 20+ mile rides (not runs interestingly), so been taking it easy. I was prepared to try though, and in the last two months I'd got a new 5k pb of 18:53, so in theory I had the pace. I had my usual brekky at 7:30 and cycled gently into town leavinh home just before 9. I got changed at work, and had 2 ibuprofen at about 9:30, and then walked over to registration. I had a SiS gel while walking over. It was chilly out but not too bad. The queues for registration weren't as long this year so I was ready to run by about 9:40, so decided to have a walk around to 'warm up' (at least, to not get too cold).  At around 10 the 5k's went off and I queued up, perhaps 2 rows back from the front. We shuffled round to the actual start, and pretty much dead on 10:10 we were off. Perhaps 20 people were in front of me, some shooting off at crazy speeds, so I didn't get held up and was in to my flow immediately. After about 1.5k's though we started catching people walking the 5k and for the next k or 2 it was quite busy. I didnt get held up but had to weave around people. I think I may have set off a little too fast - my first mile was 6:16 (my aim was 6:20's) but I kept running pretty much as fast as I could. The first 5k was OK, under 20 mins, but I was working hard. I could see several people ahead, and as I rounded one point the race leaders passed going the other way, clearly several minutes ahead. I thought I might be about 10th. The 4th mile was a struggle, and I seem to have lost several seconds there, though could be bad gps. I knew I was still on target for sub 40 mins, but only just (average race pace was 6:25) - I kept running, but was breathing hard and not enjoying it. Someone over took me with a mile to go, and then in the last 100m another lad overtook me. I crossed the line and was done. It was about 0.1 miles short of 10k, but I wasn't going to run the full 10k like I did last year. Final results show I was 15th overall based on chip time (thats all that matters to me) and 2 seconds slower than last year (when I was 8th @ chip time). Comparing the gps plots on Topofusion I set off a bit quicker this year, but slowed down at the end. I'm confident that I was under 40 mins for the 10k, but only by 5 to 10 seconds - definately my second quickest 10k pace, and happy overall considering my recent lack of enthusiasm.
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 29