| Road - Park Runs - Keswick - activity_7738244436 |
30 Oct 21 09:03 |
20:07 |
3.100 |
9.25 |
6:29 |
153 |
176 |
6:12 |
62 |  |
6:42 6:32 6:12 6:49 |
Bare Access (green) |
|
| Road - Park Runs - Cardiff - 20181225 Cardiff park run |
25 Dec 18 09:03 |
29:43 |
3.088 |
6.24 |
9:37 |
132 |
152 |
9:32 |
19 | |
9:32 9:53 9:40 7:14 |
Bare Access (green) |
|
| 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 |
15 | |
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 |
| 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 | |
8:47 8:30 |
Bare Access (green) |
Very easy run to loosen up before tomorrow's 10k bath skyline trail run. It was dark so opportunity to wear my new Zebralight H52 headtorch, seems ideal - bright enough, very light, didnt bob too much (problem is there's too many street lights around here - need to run somewhere properly dark to really test it).
Run felt great, very easy, looking forward to tomorrow now |
| Road - Around home - Half marathon - 20140126 Around home half marathon |
26 Jan 14 10:44 |
1:44:04 |
13.114 |
7.56 |
7:56 |
160 |
172 |
7:43 |
183 | |
8:02 7:59 8:09 8:01 7:46 7:43 8:05 7:51 7:48 7:57 7:58 7:57 7:55 7:38 |
Bare Access (green) |
A tough run in the pouring rain. The last part of a 3 day 'half long course' where I swam 1.9k on Friday, did a hard 70 mile bike ride with CardiffTri on Saturday, then did this run today. Planned (and hoped) to do 8 min miles for a 1:45 total time.
It was cool out and pouring with rain so I wore Aldi white compression top beneath my Rab vaporrise stretch blue top, nike running shorts and my cycling leg warmers (that go up to thigh). Wore new thin sealskin socks and green/black kinvara 2's. Was soaked within minutes and shoes were soaked from puddles, but I never got cold and my feet and body were very comfortable, I wore my white running cap which worked great at keeping the rain out of my eyes. I took the grey/red camelback with 1.5 ish litres of water, and 2 gels (ate at miles 3 and 8).
Initially the pace was fine, but on the ups (of which there were several) I had to work pretty hard to stay around 8:00 mile. Luckily most ups were followed by a down so it all evened out. Half way through I was really tiring, and considered cutting it short, but stuck at it and plodded on. Last mile was mostly uphill and really hard.
After the run I noticed my left achillees has a sore patch where the wet shoe heel cuff must have rubbed, but I never felt it while running.
I did a half mile cooldown walk home, and it was amazing how quickly I did cool down, uncomfortably so by the time I got home. |
| Road - Park Runs - Cardiff - 20130824 Cardiff park run |
24 Aug 13 09:02 |
19:24 |
3.073 |
9.51 |
6:19 |
168 |
172 |
5:59 |
50 | |
5:59 6:28 6:32 5:33 |
Bare Access (green) |
Yet another time around 9:25 - 9:30, just cant seem to go any faster recently, definately 'plateaued'. Wasnt feeling 100% eager this morning but had no reason not to run so went along. Did a few 100m sprint warm ups today, and set off a few rows back from the start. Didnt get a brill start but I doubt I was slowed down at all. First mile was ok but didnt feel very fast. Second mile was slow, just didnt have much oomph, and several people overtook me. Last mile I tried pretty hard but was slowing down all the way. Just need to practice fast 5ks to get better. Feet and legs were OK but mayb e a little tender now. |
| Road - Bute Park - 10k - 20130410 Bute park 10k |
10 Apr 13 07:20 |
43:02 |
6.265 |
8.73 |
6:52 |
162 |
172 |
6:31 |
101 | |
7:14 6:52 6:52 6:48 6:31 6:53 6:57 |
Bare Access (green) |
20 mins after riding in to work. Tough run, had to work hard, but was happy with decreasing mile times (apart from last mile anyway - I let up a bit after the 6:30 5th mile). Legs are sore afterwards (did running 1 mile in vff yesterday make that difference?). Also ball of left foot has the usual 'pain'/'pins&needles type' feeling when walking on it |
| Road - Commute - From work - 3.6 miles - 20130326 From work |
26 Mar 13 17:15 |
26:52 |
3.659 |
8.17 |
7:21 |
152 |
163 |
7:14 |
78 | |
7:17 7:14 7:23 7:32 |
Bare Access (green) |
This morning I'd cycled 14 miles, ran to work in second quickest time ever, and swam 1k, so to get home in 4th quickest time is pretty good. Lowest hr for speed too (commute at least).
Was wearing stuff from this morning, so hh freeze top and bottoms, fox cycle shorts and black lg cycle top, thing gloves and windproof skull cap. Comfortable. Was wearing usual work rucsac with swim stuff in etc |
| Road - Bute Park - 5k - 20130219 Bute park 5k |
19 Feb 13 12:33 |
22:00 |
3.188 |
8.70 |
6:54 |
158 |
169 |
6:47 |
27 | |
7:03 6:52 6:47 6:56 |
Bare Access (green) |
3 days after marathon distance run on Saturday. Legs and feet felt a bit achey before the run, and the run seemed harder than it should for the pace (yet the stats show its my lowest average hr for the pace so far, by 2-3 beats). I just wanted each mile to be faster than the last, and had to work hard to get the 6:45 final mile time. Ball of left foot a bit tingly after the run but not 'sore'. |
| Road - Bute Park - 10k - 20130208 Bute park 10km |
08 Feb 13 12:32 |
41:03 |
6.267 |
9.16 |
6:33 |
167 |
170 |
6:24 |
79 | |
6:29 6:27 6:40 6:41 6:37 6:24 6:38 |
Bare Access (green) |
Didnt run yesterday as I felt a bit crap, so was determined to run today. Plan was 6:30 miles for a 40:24 time, so didnt quite get that (10k = 40:34), but new record by 41 seconds, so very happy.
Very tough run though. First 2 miles were ok and spot on time, but the 3rd mile was getting tough. After the turn-around (slow, on muddy grass) I picked up a little but had to really force it for the last two miles. Chuffed to get fastest mile as last mile, shows there was something left...
Legs and feet were fine, no soreness, it was just a hard run. Felt like the wind was slightly against me for the outward leg, but couldnt feel much benefit after the turn-around. Wore shorts and t-shirt and was comfortable all the way.
Is a sub 40k in sight? |
| Road - Bute Park - 5k - 20130115 Bute park 5km |
15 Jan 13 12:21 |
23:57 |
3.209 |
8.04 |
7:28 |
149 |
156 |
7:23 |
49 | |
7:32 7:23 7:29 7:29 |
Bare Access (green) |
Just an easyish paced 5 km as a 'recovery' run after Sunday's 20 miler. Exact same average hr as Sunday but 23 seconds per mile faster. Legs were a little achey, and left foot is still a bit sore, but not too bad considering. |
| Road - Bute Park - 5k - 20130110 Bute park 5k |
10 Jan 13 12:31 |
22:16 |
3.413 |
9.20 |
6:31 |
165 |
171 |
6:03 |
50 | |
6:03 6:50 6:34 6:48 |
Bare Access (green) |
After a very short 'warmup' tried a fast mile but was 8 seconds off my best, then tried for a sub 20 5km, but was just 2 seconds off (I thought I'd gone far enough so slowed down, too soon (not done a sub 20min 5km outside of a Park run yet))! Sore left foot now, same place as usual. It was hurting for most of the run, and is very noticable when walking around after the run. |
| Road - Commute - From work - 3.6 miles - 20121204 From work |
04 Dec 12 17:05 |
27:36 |
3.653 |
7.94 |
7:33 |
154 |
169 |
7:17 |
73 | |
8:06 7:18 7:17 7:32 |
Bare Access (green) |
Cold again so wore black hh leggings under shorts, and black hh top under normal blue t-shirt, gloves and hat (shed at 1 mile again). Again not cold at all and sweating a lot when I got home. Got stopped by a traffic ilght after 0.5 miles for about 60 seconds. Other than that a normal run, again not slow but not super fast either. Left foot a bit sore (it was a little sore after this mornings run in), both the ball and the 2nd biggest toe. Wore usual work rucsac.
Next day went for a nearly 3 mile fast walk in Bute park, wearing Bare Access shoes, and the ball of my left foot is really quite sore on every step. |
| Road - Bute Park - 10k - 20121128 Bute park 10k |
28 Nov 12 12:42 |
41:50 |
6.265 |
8.99 |
6:41 |
163 |
170 |
6:25 |
75 | |
6:53 6:25 6:59 6:29 6:54 6:25 6:35 |
Bare Access (green) |
Against the slight wind for the first half, with it for the second, Plan was slow mile (7:00), fast mile (6:30), slow mile, fast mile, then I realised it could be a new 10k best so ran a slow 5th mile and then as fast as I could for the 6th.
Took 38 seconds off my previous best!
Fron of ball of left foot start started hurting after about 4 miles, like it used too months and months ago - hopefully just because of the Bare Access shoes and pounding from the speed? Otheriwse nothing else hurt, and legs felt fine during and after the run. |
| Road - Bute Park - Fast mile attempts - 20121122 Bute park fast mile |
22 Nov 12 12:58 |
09:21 |
1.435 |
9.21 |
6:31 |
164 |
174 |
6:16 |
23 | |
6:16 7:06 |
Bare Access (green) |
0.2 mile warm up, then ran as fast as I could for a mile (got 5:50), then 0.2 miles to calm down. Had a strong wind behind me so great pace (5:35 ish) to start, but soon started slowing down. I doubt it would have been as fast a mile without the wind. Nothing hurt though, just couldn't maintain the fast pace. |
| Road - Other - 20121121 Dartford |
20 Nov 12 07:25 |
28:14 |
3.559 |
7.56 |
7:56 |
151 |
166 |
7:45 |
64 | |
8:08 7:45 8:15 7:19 |
Bare Access (green) |
Stayed in Dartford for a work meeting so went for a run in the drizzle this morning. Couldnt find my intended route so made it up, had to stop twice to tie shoe laces, and had to stop at a train crossing (it was slow run even without all the stops). Legs still felt a bit sore after Sundays 16 miler, but not painful, just a bit achey. |
| Road - Bute Park - 5k - 20121108 Bute park 5k |
08 Nov 12 12:13 |
21:42 |
3.126 |
8.64 |
6:57 |
158 |
165 |
6:46 |
48 | |
7:11 6:46 6:53 6:55 |
Bare Access (green) |
Tough run, had no energy. Only aim was sub 7/mile average and got that, but it was much harder than I'd expected. No real pain from legs or feet, just generally lethargic |
| Road - Bute Park - 5k - 20121102 Bute park 5k |
02 Nov 12 12:21 |
20:54 |
3.103 |
8.91 |
6:44 |
162 |
170 |
6:40 |
54 | |
6:41 6:40 6:52 6:39 |
Bare Access (green) |
First run for a week (had the squits then a cold/ felt crap for several days). Still not 100% and breathing isnt perfect, coughing a few times an hour too. Not a bad run, in fact pretty fast really, but to be honest thought I'd be quicker after a week off. Didnt give it 100% though. Legs fine, left foot slight sensitive on the ball (noticed this when walking 5 miles to ASDA and back yesterday in Bare Access shoes too). Could have run further but would have needed to slow down. Very wet and slippery underfoot though not raining. Cold (maybe 7 degrees) but still sweated wearing just t-shirt and shorts. |
| Road - Bute Park - 5k - 20121025 Bute park 5k |
25 Oct 12 12:30 |
21:31 |
3.188 |
8.89 |
6:45 |
161 |
168 |
6:27 |
53 | |
6:51 6:27 6:58 6:37 |
Bare Access (green) |
Currently trying to run every mile sub 7 minutes, so ran sub 7, than aimed for 6:30, then sub 7 again. Did it, but it was a hard run, wouldnt have wanted to run much further at that pace. Fastest run in the Bare Access shoes so far, and no pain from feet during the run. Right calf was feeling a little tight before, during and after the run; now getting odd painful twinges in my ankles when I twist them slightly walking...
Went for a swim after work and could feel the run in my legs, but was a good fast swim so no problems there. |
| Road - Bute Park - 3 miles - 20121017 Bute park 3 miles |
17 Oct 12 12:24 |
21:11 |
3.003 |
8.50 |
7:03 |
160 |
171 |
6:40 |
47 | |
7:12 6:40 7:18 0:00 |
Bare Access (green) |
First run since Cardiff half 3 days ago. Calves were a bit tender walking around before the run but though I could feel them during the run they weren't 'sore'. I could feel other muscles in my legs too, above the knee etc - none sore, just noticeable. This run felt quite tough, tougher than it should for the pace, but it must just be because I haven't fully recovered from Sunday. The middle fast mile was OK for the pace.
No pain from feet at all. |
| Road - Commute - From work - 3.6 miles - 20121003 From work |
03 Oct 12 17:02 |
27:43 |
3.642 |
7.88 |
7:37 |
153 |
164 |
7:28 |
72 | |
7:54 7:29 7:28 7:35 |
Bare Access (green) |
Not the fastest run, but not the hardest either. Lost 20+ seconds at traffic lights but other than that OK. Wore bare access but form wasnt great, lots of slappy feet and some heel landing too. Right calf is a bit sore after the run (has been sore after most runs recently to be honest). Left foot 2 troublesome toes also a little tender! |
| Road - Commute - To work - 3.6 miles - 20120926 To work |
26 Sep 12 07:33 |
28:26 |
3.700 |
7.81 |
7:41 |
151 |
165 |
7:27 |
58 | |
8:07 7:34 7:27 7:34 |
Bare Access (green) |
'Easy' paced run to work. Wore the new bare access shoes again with no issues this time, other than occasionally sore ankles after the run. No soreness in feet themselves. Not sure I'm not landing heel first though. Wore work rucsac, and it rained a bit so I wore my blue featherlite top, think it was wetter from sweat than from rain, but comfortable enough |
| Road - Bute Park - 10k - 20120917 Bute Park 10k |
17 Sep 12 12:29 |
45:02 |
6.275 |
8.36 |
7:11 |
157 |
170 |
6:39 |
104 | |
7:16 7:21 7:22 7:20 6:39 7:09 7:01 |
Bare Access (green) |
First run in the new Merrell Bare Access shoes I got super cheap on Amazon. The shoes are 0 drop and though marketted as 'cushioned' they're the least cushioned shoes I've got. I could definately feel the lack of cushioning, even feel stones and stuff through the sole. Couldnt really notice the 0 drop to be honest (my Kinvara 2's have 4mm drop so not much different). Feet did feel a bit 'slappy' on the ground.
After about 4 miles I could feel a sore spot on the ball of my left foot, similar to the pain I used to get when I first started running in the Nikes. It hurt for the rest of the run but doesnt hurt afterwards walking around barefoot or in cycling shoes. Also felt sore in my right calf towards the end of the run and afterwards. No limping though, just a bit sore. My problem toe on my left foot is also sore after the run which surprises me as I thought the new shoes were very wide at the front so shouldnt be squeezing the toes - perhaps they're a tad small length ways??
I set off at a fairly easy pace and then simply tried to maintain that pace. Did a fast blast for mile 5 just to see how fast I could go and how the shoes felt. Couldnt have kept that pace up much longer than a mile at that point.
Lowest average heart rate for this distance/pace combo - real progress? |
