| Trail - Pembrokeshire - activity_8932023665 |
01 Jun 22 09:08 |
19:07 |
2.220 |
6.97 |
8:37 |
138 |
148 |
8:09 |
72 |  |
8:09 9:02 8:48 |
Saucony Kinvara 2 (green) |
|
| Road - Other - activity_8870247639 |
22 May 22 10:21 |
15:14 |
2.026 |
7.98 |
7:31 |
137 |
151 |
7:03 |
13 | |
8:01 7:03 6:11 |
Saucony Kinvara 2 (green) |
|
| Road - Park Runs - Sandwell Valley - activity_7701737566 |
23 Oct 21 09:02 |
20:11 |
3.134 |
9.32 |
6:26 |
152 |
166 |
6:18 |
80 | |
6:18 6:23 6:36 6:42 |
Saucony Kinvara 2 (green) |
|
| Road - Around home - 20200805_112458 |
05 Aug 20 12:24 |
48:41 |
6.565 |
8.09 |
7:25 |
155 |
172 |
7:16 |
104 | |
7:36 7:25 7:19 7:23 7:44 7:16 7:03 |
Saucony Kinvara 2 (green) |
|
| Road - Around home - 3 mile - 20200515_123054 |
15 May 20 13:30 |
23:49 |
3.313 |
8.35 |
7:11 |
147 |
160 |
7:05 |
0 | |
7:21 7:08 7:05 7:12 |
Saucony Kinvara 2 (green) |
|
| Road - Around home - 4 mile - 20200515_123054 |
15 May 20 13:30 |
23:49 |
3.313 |
8.35 |
7:11 |
147 |
160 |
7:05 |
0 | |
7:21 7:08 7:05 7:12 |
Saucony Kinvara 2 (green) |
|
| Road - Around home - 20200513_120604 |
13 May 20 13:06 |
38:44 |
5.401 |
8.37 |
7:10 |
149 |
163 |
6:49 |
0 | |
7:35 6:54 6:49 7:43 7:03 6:39 |
Saucony Kinvara 2 (green) |
|
| Road - Around home - 10k - 20200511_120157 |
11 May 20 13:01 |
46:50 |
6.482 |
8.30 |
7:13 |
145 |
166 |
6:52 |
0 | |
7:51 7:12 7:00 6:52 7:36 7:01 6:49 |
Saucony Kinvara 2 (green) |
|
| Road - Around home - 10k - 20200506_115150 |
06 May 20 12:51 |
50:49 |
6.497 |
7.67 |
7:49 |
143 |
163 |
7:44 |
0 | |
7:54 7:49 7:57 7:48 7:52 7:44 7:31 |
Saucony Kinvara 2 (green) |
|
| Road - Park Runs - Cardiff - 20200307_090342 |
07 Mar 20 09:03 |
19:20 |
3.076 |
9.55 |
6:17 |
157 |
166 |
6:07 |
0 | |
6:07 6:20 6:25 6:11 |
Saucony Kinvara 2 (green) |
|
| Road - Park Runs - Cardiff - 20190720 Cardiff park run |
20 Jul 19 09:05 |
19:53 |
3.095 |
9.34 |
6:26 |
164 |
170 |
6:15 |
33 | |
6:15 6:23 6:38 6:35 |
Saucony Kinvara 2 (green) |
|
| Road - Pembrokeshire - 20180507 Hendre Eynon |
07 May 18 08:16 |
46:52 |
6.490 |
8.31 |
7:13 |
155 |
171 |
7:01 |
147 | |
7:26 7:08 7:12 7:27 7:01 7:17 6:48 |
Saucony Kinvara 2 (green) |
|
| Trail - St Albans Stampede - 20170902_132132 |
02 Sep 17 14:21 |
45:22 |
3.869 |
5.12 |
11:44 |
131 |
151 |
10:30 |
80 | |
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 |
83 | |
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 |
83 | |
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 |
85 | |
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 |
79 | |
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 |
78 | |
6:58 6:50 6:57 7:05 |
Saucony Kinvara 2 (green) |
|
| 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 |
384 | |
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 - Bute Park - 10k - 20160316 Bute park 10k |
16 Mar 16 07:26 |
41:56 |
6.203 |
8.88 |
6:46 |
160 |
171 |
6:40 |
84 | |
6:53 6:47 6:40 6:47 6:40 6:48 6:35 |
Saucony Kinvara 2 (green) |
All good |
| 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 |
5 | |
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 - Bute Park - 5k - 20160122 Bute park 5k |
22 Jan 16 13:01 |
21:13 |
3.123 |
8.83 |
6:48 |
158 |
169 |
6:39 |
46 | |
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 |
| 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 |
10 | |
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 |
4 | |
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 |
6 | |
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 |
23 | |
6:40 7:02 |
Saucony Kinvara 2 (green) |
16 seconds slower than pb so no too bad really |
| 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 |
78 | |
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 - 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 |
72 | |
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 |
81 | |
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 - Cardiff Bay - 20151118 Cardiff bay |
18 Nov 15 06:58 |
1:04:02 |
9.333 |
8.74 |
6:52 |
162 |
170 |
6:46 |
81 | |
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 - Cardiff Bay - 20151110 Cardiff Bay |
10 Nov 15 07:06 |
1:04:15 |
9.288 |
8.67 |
6:55 |
160 |
168 |
6:49 |
73 | |
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 - Cardiff Bay - 20151020 Cardiff bay |
20 Oct 15 06:59 |
1:08:37 |
9.310 |
8.14 |
7:22 |
156 |
164 |
7:13 |
66 | |
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 - 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 |
96 | |
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 - 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 |
52 | |
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 |
68 | |
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 |
73 | |
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 - 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 |
48 | |
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 - 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 |
67 | |
6:48 6:43 6:12 |
Saucony Kinvara 2 (green) |
Fast brick run after 30 mile ride |
| 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 |
118 | |
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 - 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 |
182 | |
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 - 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 |
69 | |
7:18 7:20 6:22 |
Saucony Kinvara 2 (green) |
Brick run after 10 mile bike - all 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 |
74 | |
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 |
294 | |
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 |
107 | |
8:01 7:25 7:21 7:10 |
Saucony Kinvara 2 (green) |
|
| 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 |
135 | |
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 |
80 | |
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 - 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 |
60 | |
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 |
56 | |
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 - 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 |
55 | |
7:18 7:46 |
Saucony Kinvara 2 (green) |
Closer... 4 seconds now |
| 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 |
59 | |
7:24 6:57 6:31 |
Saucony Kinvara 2 (green) |
Just a short run as I had 20 minutes to spare this morning |
| 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 |
52 | |
7:04 7:44 |
Saucony Kinvara 2 (green) |
I've decided to try to beat all my existing pb's, starting with the shortest, so this is a fast km attaempt - dont think I quite ran a full km at full pace |
| Road - Around home - 2 mile - 20141121 fast km attempt |
21 Nov 14 06:44 |
14:15 |
1.930 |
8.13 |
7:23 |
154 |
170 |
7:04 |
52 | |
7:04 7:44 |
Saucony Kinvara 2 (green) |
|
| 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 |
1004 | |
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 - 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 |
61 | |
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 |
61 | |
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 - Triathlon - Ironman Wales - Run |
14 Sep 14 14:59 |
4:17:20 |
26.162 |
6.10 |
9:50 |
134 |
177 |
8:09 |
630 | |
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 - 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 |
71 | |
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 - 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 |
102 | |
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 - 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 |
59 | |
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 - 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 |
55 | |
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 |
694 | |
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 - 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 |
51 | |
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 - 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 |
54 | |
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 - 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 |
307 | |
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 |
392 | |
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 |
29 | |
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 |
309 | |
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 |
55 | |
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 - Around home - 10k - 20140510 around home 10k |
10 May 14 09:33 |
47:43 |
6.293 |
7.91 |
7:35 |
157 |
176 |
7:15 |
193 | |
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 - Park Runs - Cardiff - 20140426 Cardiff park run |
26 Apr 14 09:02 |
19:51 |
3.110 |
9.40 |
6:23 |
172 |
179 |
6:10 |
42 | |
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 - Park Runs - Porthcawl - 20140412 Porthcawl Park run |
12 Apr 14 09:05 |
20:05 |
3.116 |
9.31 |
6:27 |
172 |
182 |
6:14 |
68 | |
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 - 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 |
55 | |
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 |
119 | |
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 |
116 | |
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 - Around home - 20140329 around home 2 km |
29 Mar 14 07:54 |
11:54 |
1.695 |
8.55 |
7:01 |
159 |
167 |
7:06 |
28 | |
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 - 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 |
33 | |
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 |
173 | |
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 |
19 | |
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 |
27 | |
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 |
29 | |
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 |
84 | |
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 |
33 | |
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 |
| Road - Park Runs - Cardiff - 20140201 Cardiff park run |
01 Feb 14 09:04 |
19:47 |
3.098 |
9.40 |
6:23 |
171 |
179 |
6:10 |
15 | |
6:10 6:31 6:31 5:52 |
Saucony Kinvara 2 (green) |
Finally managed to get under 20 min, but it was a hard run. About 3 degrees, I wore a black and green Adli long sleeve cycle top, shorts and legs warmers and was OK temp wise. I started off quite slowly but hoped I could just maintain that pace. I think it was slightly into the wind for the first mile and luckily with the wind for the last mile.
My right leg started hurting beneath my knee yesterday evening, on the inside at the top half of the calf. Don't know why, its been fine all week since my 13 mile run last Sunday. During the run it was fine, couldn't feel a thing, but afterwards its quite sore again.
|
| Road - Commute - To work - 3.6 miles - 20140115 To work |
15 Jan 14 07:24 |
30:19 |
3.692 |
7.31 |
8:13 |
149 |
166 |
8:01 |
43 | |
8:40 8:01 8:09 7:54 |
Saucony Kinvara 2 (green) |
Just a simple run to work, in the rain. Had a heavyish rucsac and didnt run very fast, but was surprised by how slow it was when I got to work. High hr for the very low pace. Nothing hurt so thats good! |
| Road - Around home - 10k - 20140112 Around home 10k plus hilly |
12 Jan 14 12:30 |
50:26 |
6.557 |
7.80 |
7:42 |
154 |
170 |
7:28 |
118 | |
8:00 7:29 7:28 7:38 7:45 7:53 7:34 |
Saucony Kinvara 2 (green) |
An intentionally hilly route as I have the Bath Skyline 10k offroad run next Sunday. Got round fine, nothing hurt, but it was quite a hard run. I'd planned approx 8min mile as a minimum so easily beat that, but nowhere near previous pace. |
| Road - Park Runs - Cardiff - 20140104 Cardiff park run |
04 Jan 14 09:03 |
20:17 |
3.095 |
9.15 |
6:33 |
173 |
180 |
6:12 |
22 | |
6:12 6:44 6:47 5:54 |
Saucony Kinvara 2 (green) |
Heaviest I've been since I started recording my weight over 2 years ago, and after last week's Bournemouth parkrun (20:50) I wasn't expecting a fast one today, but had hoped to beat 20 minutes. I did try hard, high hr shows it, I'm just not as fit as I was several months ago - combination of time off with bad knee, 2 weeks without swimming or cycling to work, eating a lot of shit recently (KFC!). |
| Road - Around home - 20131115 Around home 1 mile |
15 Nov 13 17:54 |
09:51 |
1.357 |
8.27 |
7:15 |
144 |
156 |
7:18 |
7 | |
7:18 7:08 |
Saucony Kinvara 2 (green) |
Short easy run after 5 days off to check my left knee before Sundays Mo-vember 10k race - but its still sore. It was fine until about a mile in, then got sorer and sorer so I stopped a little early. Not sure about Sunday now... |
| Road - Around home - 10k - 20131110 Around home 10k hilly |
10 Nov 13 09:10 |
49:31 |
6.547 |
7.93 |
7:34 |
153 |
170 |
7:25 |
114 | |
7:48 7:32 7:25 7:31 7:28 7:46 7:21 |
Saucony Kinvara 2 (green) |
Felt slow right from the start, just didnt have any oomph. Its a hilly route, but still its a slow time for a high hr. Didnt have any breakfast beforehand so maybe that didnt help?
Lefft knee started feeling sore arbout 4 miles in, and got worse and worse, but as soon as I finished it went away.
Cold (6C?) but clear and still, warm sun. Wore Aldi 'compression' top and bottoms, and HH Freeze top, Nike shorts, gloves and hat. Hat was too warm, but otherwise I was comfortable but very sweaty.
Update: left knee was very sore cycling or running afterwards. I did the mo run 10 (new pb and first time under 40 mins at 39:50 I think) the following week but then had around 6 weeks off running as my left knee was very sore. |
| Road - Park Runs - Cardiff - 20131102 Cardiff Park run |
02 Nov 13 09:01 |
19:39 |
3.111 |
9.50 |
6:19 |
170 |
177 |
5:56 |
19 | |
5:56 6:32 6:29 6:15 |
Saucony Kinvara 2 (green) |
Having not done anything at all for 3 days I expected this to be a pb attempt - nothing like it. First mile was OK as usual, but the second one was hard, just had no oomph! Think there was a slight wind blowing north from the south, which helped the final mile a bit, but still way off the pace from Septembers 19:04 park run pb.
Left foot/ankle is a little sore after the run |
| Road - Races - 20131006 Cardiff Half Marathon |
06 Oct 13 09:00 |
1:29:34 |
13.203 |
8.84 |
6:47 |
171 |
179 |
6:38 |
182 | |
6:39 6:38 6:44 6:43 6:39 6:43 6:46 6:48 6:47 6:54 7:02 6:57 6:55 6:29 |
Saucony Kinvara 2 (green) |
I'd not been looking forward to this run for a long time - I can clearly remember how hard the 2012 one was and how sore and tired I was after it. My one goal this year was to be under 1 hour 30, which meant 6:51 pace all the way round. Had steak, chips, fried eggs and beans for tea saturday evening and slept pretty well from 11pm until about 4, when the kids woke me up and I couldnt get back to sleep but dozed off and on.
I learnt from last year and intended to be sure I got to the correct pen early. I had usual brekky at 7, then cycled gently into work for about 8:25, got changed, toilet, faffed, toilet again, checked I had everything and left for the run about 8:35. Access to the white pen (the first pen at the front, just behind the elites, for those who siad they'd do sub 1:30?) was through the castle, so I headed that way. Inside the castle walls I saw a toilet queue, and thought I'd better have one last go, dont want to carry any extra weight around!
I got into the queue at 8:40, and finally finished that job at 8:50, just as the wheelchair race started. From there it was a 30 second walk through the main castle entrance and onto the road, through the white pen entrance and I was in position. About 15 meters behind the start line, but lots of people in front. I couldnt see any of the elite runners. Just after 9 the cannon went off and we started. It was a walk for maybe 10 meters, but as we crossed the start line we started running, and was quickly up to race pace. Though there were lots of runners there was plenty of room so none of the doding and weaving from last year. I didnt have to jump up any kerbs etc.
After half a mile or so my pace was 6:33 - a bit too quick really, but I felt good and kept running along. Just before the Penarth hill that starts at the Porsche garage I passed the 'sub 1:30' marker runner, who I'd seen at the start but then lost track of. I was happy to be ahead of him as that meant I should be well under 1:30 then... the Penarth hill was tough, and at the top my current mile pace was 7:14, but luckily it was downhill to Tescos the other size and I finished the mile in the 6:40's. Around the barrage was OK, still every mile well under target pace of 6:51, and I was starting to calculate my buffer, it must be 40 or 50 seconds by the half way point I though, which meant I could slow to 7:00 if I had too.
I had a gel at mile 4 and had a few gulps of water at maybe mile 5. After the Bay I sometimes looked at my mile pace and it was in the 6:50's so I ran just a little faster, not wanting to lose my buffer yet. Through Albany road I was beginning to be confident that I'd break 1:30, every mile so far was under 6:50 and my overal pace was 6:42 ish I think. Worryingly my watch was buzzing of the miles earlier and earlier than the officail mile markers, and by mile 9 it was perhaps a 100m early.
About mile 9 as we went through Albany rd? I took a bottle of lucozade but could only drink a few mouthfuls before throwing it away. I was getting quite tired now and knew there was the Roath Lake hill soon. It was tough, but I managed to get up it at pace and the watch showed 7:05 ish for the current mile. Charlotte and the boys should be at the end of the Lake and I finally sore them and they shouted encouragement. That was the slowest mile, just 1 second under 7:00 and meant I was using up my buffer. The other side of the Lake would be half downhill but my pace barely improved - I wasnt running out of energy, I was just sore and tired. The short steep hill up to the cemetry from the bottom of the Lake was slow, not walking, but barely running really and I lost some time, but after that it was 90% downhll. At the end of the cemetry and cross the main road near the red brick school I was suddenly aware of lots of runners overtaking me - the 'sub 1:30' group had caught me!
I tried to stay with them, slightly worried now that I might be under 1:30, but couldnt increase my pace. One of them stood on my heel and I stumbled but caught it and kept running. By the time I got to the right turn over the railway bridge they were gone and I was on my own again. That final hill hurt, and then down the other side there was a car with a race clock on it - 1:29:03 or something like that. I wasnt sure how far down the last street the finish line was, and really tried to pick it up but I was tired. Finally I could see the finish clock, 1:29:30 something and then I was under and finished. I think it was about 1:29:45 ish. I'd done it!
I walked a few meters forwards and then sat done by the barrier, knackered. I had a minute there and then got up and collected my medal and t-shirt etc, It was a very hard race, but I dont think as hard as last year, even though this year I was quicker and had a higher average hr. No loss of vision, no sick feeling. During the run my right ankle had hurt occasionnally but aprt from that I was fine, no pains.
I walked slowly back to work, got my stuff and went for a swim, but I'd left my goggles behind so alternated crawl and breaststoke for 10 lenghts total and had a shower. Charlotte had brought the boys into town on the bikes.
Later that evening my legs were stiffening up. They were sore all night, and the next day I cycled to work OK but slower than normal, and every time I got up from my chair my legs were sore. The old pain in the ball of my left foot is back now as well, and my left hip hurts occasionally.
Tuesday: Calves are still tight, left knee is occassionally sore. Went for a swim this morning and wasnt exactly full of energy, missed 2 of 5 100m sprints @ 1:30 |
| Road - Commute - From work - 3.6 miles - 20131002 From work |
02 Oct 13 17:01 |
26:51 |
3.651 |
8.16 |
7:21 |
153 |
165 |
6:59 |
36 | |
7:56 7:01 6:59 7:34 |
Saucony Kinvara 2 (green) |
Last run before Cardiff half marathon on Sunday. No bag (left it at work) and everything felt fine. I'd had a soreish kneww all week but didnt feel a thing during the run. My right ankle is a slight bit sore afterwards. |
| Road - Races - Triathlon - EtonMan Half - Run |
22 Sep 13 10:30 |
1:39:45 |
13.054 |
7.85 |
7:38 |
159 |
168 |
7:19 |
80 | |
7:19 7:30 7:35 7:42 7:23 7:30 7:36 7:38 7:52 7:48 7:50 7:48 7:48 8:01 |
Saucony Kinvara 2 (green) |
Hard! But I was surprised at my initial pace and after 3 or 4 miles couldnt belive I was hanging around 7:30 / mile. I didnt last and I started to struggle after 7 or 8 miles, but still a good time - only done Llanelli half and Cardiff half faster - 3rd fastest half to date! My feet hurt for the first 3 miles perhaps but then that went away. Knees were sore off the bike but that went away too. |
| Road - Around home - 20130904 Around home 5k |
04 Sep 13 16:56 |
20:48 |
3.110 |
8.97 |
6:41 |
153 |
163 |
6:39 |
55 | |
6:39 6:43 6:41 6:48 |
Saucony Kinvara 2 (green) |
Didnt have time for a turbo+run brick before picking up Dan, so did a fast 5k (and did a turbo session later this evening). Hard run, but good pace. No probs. 153 average hr is 3 or 4 beats lower than I've ever run this distance @ this pace before, so thats got bto be good. |
| Road - Cardiff Bay - 20130829 Cardiff Bay, Bute park 11 miles |
29 Aug 13 12:33 |
1:23:07 |
11.096 |
8.01 |
7:29 |
155 |
168 |
7:21 |
184 | |
7:24 7:21 7:29 7:29 7:26 7:39 7:39 7:31 7:31 7:34 7:23 7:18 |
Saucony Kinvara 2 (green) |
Tough run. Plan was 11 miles, hopefully at a reasonable speed. First few miles were under 7:30 so that became the plan. Managed it mostly, but wind was an issue in some sections. I think I was still tired from last nights turbo. Toes are sore afterwards with starts of blisters on both sides 2&3 toes. Legs and feet otherwise fine, just tired. No where near my 2012 Cardiff Half pace (7:00?)... |
| Road - Bute Park - 2 miles - 20130822 - Bute park fast mile |
22 Aug 13 12:11 |
14:12 |
2.054 |
8.68 |
6:55 |
158 |
170 |
6:17 |
55 | |
6:17 7:31 7:21 |
Saucony Kinvara 2 (green) |
Tried another fast mile, but within a second of Tuesdays attempt (last nights 60 min turbo session not helping). Did a slowish mile to cool down. No probs |
| Road - Bute Park - Fast mile attempts - 20130820 - Bute park fast mile |
20 Aug 13 12:35 |
08:12 |
1.279 |
9.36 |
6:25 |
162 |
171 |
6:13 |
24 | |
6:13 7:08 |
Saucony Kinvara 2 (green) |
Not very fast - started off too slow really, but did a hard turbo session last night so my legs aren't fresh today. No probs. |
| Road - Cardiff Bay - 20130815 Cardiff Bay 10 miles |
15 Aug 13 12:12 |
1:14:25 |
10.029 |
8.09 |
7:25 |
161 |
173 |
7:17 |
129 | |
7:20 7:17 7:19 7:28 7:26 7:33 7:31 7:28 7:23 7:25 7:55 |
Saucony Kinvara 2 (green) |
First run for a week! Plan was alternate 7:30/8:00 but set off at a good pace so after a few miles changed plan to try to be sub 7:30 for every mile - and (just) managed it. First5 or 6 miles were OK but it sarted getting tough. The last two were really quite hard. Didnt have any food or drink during the run and think I wasn't far off bonking, as when I got back to work I was shaking and had to sit down in the shower for 5 minutes just to calm down.
A few niggles in my legs/ankles at the start but after a few miles stopped noticing. Also felt the odd stitch now and then but again breathed through them and was OK.
Very ahppy with time compared to 2 weeks ago, but was hard! |
| Road - Bute Park - 4 miles - 20130808 Bute park 4 miles |
08 Aug 13 13:14 |
28:27 |
4.045 |
8.53 |
7:02 |
158 |
166 |
6:40 |
35 | |
6:45 7:21 6:40 7:22 6:56 |
Saucony Kinvara 2 (green) |
Was going to do a 10 miler but after 2 previous days (short) runs decided to keep it short. Planned 7:30, 7, 7:30, 7 and apart from each mile being quicker than planned thats what I did. The fast miles were hard, but the recovery miles were OK. Hot again, very sweaty. No probs during run but left ankle is sore walking around several hours afterwards.
Tried eating a nakd bar while running but simply not possible - cant breath and chew/swallow |
| Road - Bute Park - Fast mile attempts - 20130806 Bute park fast mile |
06 Aug 13 12:52 |
08:22 |
1.302 |
9.34 |
6:26 |
161 |
173 |
6:15 |
10 | |
6:15 7:03 |
Saucony Kinvara 2 (green) |
Happy with the time, fastest for quite a while outside of a park run. Tough run though, very happy to hear the mile beep so I could slow down. No problems |
| Road - Cardiff Bay - 20130801 Cardiff Bay 9 miles |
01 Aug 13 12:08 |
1:11:51 |
9.024 |
7.54 |
7:58 |
156 |
168 |
7:37 |
9984 | |
7:37 7:56 8:02 8:06 8:01 8:08 7:54 8:03 7:55 7:24 |
Saucony Kinvara 2 (green) |
Longest run for a while (last run longer than 10k was a 10mile in April, and before that it was the marathon in Feb) . Was supposed to be an easy long run, but after a few miles it started getting harder than I'd expected. Had hoped to keep hr below 150, but didnt like running slower then 8 min miles, so hr crept up and up. Legs felt OK otherwise, and feet were fine. Very hot, sweating profusely, t-shirt 98% soaked through when I'd finished, so maybe it was the heat that made it tougher.
Just remembered, I got stung by something after 1.8 miles, on my left lag above the ankle - realy quite a sore intense pain that I could feel for the whole run, and hours afterwards. |
| Road - Bute Park - 2 miles - 20130725 - Bute park 2 miles |
25 Jul 13 07:44 |
18:30 |
2.560 |
8.30 |
7:14 |
154 |
167 |
6:24 |
27 | |
6:24 7:45 7:47 |
Saucony Kinvara 2 (green) |
A fast mile followed by a very easy cool down, just to loosen up before Sundays tri |
| Road - Bute Park - 3 miles - 20130723 Bute park 3 miles |
23 Jul 13 14:18 |
28:06 |
3.614 |
7.72 |
7:47 |
147 |
155 |
7:41 |
54 | |
7:41 7:51 7:44 7:53 |
Saucony Kinvara 2 (green) |
An easy paced run before Sundays Virgin Tri in London. Kept hr about 150 but really just ran steadily (though it was a little harder than I'd expecetd to go that speed) |
| Road - Bute Park - 10k - 20130717 Bute park 10k |
17 Jul 13 07:03 |
41:42 |
6.251 |
8.99 |
6:40 |
167 |
174 |
6:23 |
77 | |
6:26 6:23 6:49 6:52 6:48 6:41 6:53 |
Saucony Kinvara 2 (green) |
The plan was to break 40 minutes, so run consistently at 6:25 min/mile. I managed the first two but simply couldnt maintain that pace any longer. Both legs and breathing weren't up to it. I had to work hard to get the time I did (41:11 10k).
I got up, had a nakd bar and a SIS Go gel and a small glass of oj. Took 19 minutes getting to work on the bike, nice and relaxed, and had 10 minutes in the office before the run, so should have been warmed up but not tired. Also was in bed at 9 last night and got up at 6, but not a perfect nights sleep. The first mile was OK but initially the pace was a little low so I speeded up to get 6:24. The second mile was tough, only just managed to get 6:25, and knew then that it wasnt happening. I plodded on as quickly as I could but was annoyed - I'd ran a 19:29 5k on Saturday so at least expected to duplicate that, but didnt even get a 20 min 5k.
Absolutely dripping when I finished, but never really felt super hot while running. |
| Road - Bute Park - 5k - 20130710 Bute park 5k |
10 Jul 13 08:06 |
21:31 |
3.150 |
8.78 |
6:50 |
163 |
172 |
6:35 |
45 | |
6:55 6:35 6:58 6:55 |
Saucony Kinvara 2 (green) |
Plan was 7, 6:30, 7, so almost did it. Could definatelty feel Sundays tri in my legs, but the run wasn't too hard (not easy either). No probs. |
| Road - Bute Park - 2 miles - 20130705 - Bute park 2 miles |
05 Jul 13 06:59 |
18:33 |
2.570 |
8.31 |
7:13 |
152 |
163 |
7:00 |
28 | |
7:00 7:16 7:31 |
Saucony Kinvara 2 (green) |
A short easyish run before Sunday's triathlon |
| Road - Bute Park - 10k - 20130702 Bute park 10k |
02 Jul 13 07:06 |
45:02 |
6.250 |
8.33 |
7:12 |
160 |
174 |
6:28 |
105 | |
7:37 6:59 7:31 7:01 7:32 6:28 7:35 |
Saucony Kinvara 2 (green) |
Easyish run today (with Olympic event in Bedford this coming Sunday). I did kind of plan to to 7, 6:30 pairs, but very quickly realised that wasnt a good idea, so stuc to 7:30, 7 pairs, and managed it easily. The last mile I just wanted to be 6:30 or under so did push that one. No problems, no sickness feelings (even on the last mile). All good, but noticably higher hr than recent for this distance... |
| Road - Bute Park - Fast mile attempts - 20130620 Bute park fast mile |
20 Jun 13 07:21 |
08:29 |
1.306 |
9.24 |
6:30 |
163 |
172 |
6:09 |
19 | |
6:09 7:39 |
Saucony Kinvara 2 (green) |
The fastest mile for a while, but still not sub 6. Felt a slight bit sick around the half way mark but nothing like as bad as previous 2 runs. |
| Road - Bute Park - 10k - 20130618 Bute park 10k |
18 Jun 13 12:32 |
42:38 |
6.236 |
8.78 |
6:50 |
164 |
175 |
6:23 |
53 | |
7:01 6:23 7:02 6:48 6:56 6:47 7:06 |
Saucony Kinvara 2 (green) |
After last weeks fast 10k time and with the mubles tri coming up on Saturday I instead planned to run 7, 6:30, 7, 6:30, 7, 6:30, but near the end of the 4th mile as I ran up a short hill I again felt quite sick (just like at end of the 10k last week) and had to slow down. Then on the final mile every time I ran quicker than about 6:45 I started to feel sick - too warm? I was pouring with sweat when I finished. So I really think I could have ran a bit quicker today, if not for feeling sick. I did east some nuts and malt loaf during the morning, but nothing in the hour before the run.
It definately seemed to be the extreme effort trying to get 6:30 even up the hilly section the second half of mile 4 (I was at 6:37 pace before feeling sick so already a little off) that triggered it, and once I'd felt it it never really passed. 2nd mile was very good pace, and not really too hard. Perhaps on the flatter route I would have done better overall.
Legs and feet were fine. Average hr was spot on for the distance and speed compared to recent runs |
| Road - Bute Park - Fast mile attempts - 20130614 Bute park fast mile |
14 Jun 13 07:10 |
08:32 |
1.304 |
9.17 |
6:33 |
160 |
167 |
6:19 |
19 | |
6:19 7:17 |
Saucony Kinvara 2 (green) |
Oh dear, slowest 'fast mile' for a while! Just didnt feel like I had any energy (felt the same when riding to work). |
| Road - Bute Park - 10k - 20130612 Bute park 10k |
12 Jun 13 13:16 |
41:08 |
6.250 |
9.12 |
6:35 |
165 |
173 |
6:32 |
76 | |
6:32 6:32 6:37 6:36 6:34 6:40 6:31 |
Saucony Kinvara 2 (green) |
Was intending to do a 6:45 min/mile run, to give a 42:00 10k time, but the first mile felt good and fast, and then so did the second, so I tried hard and kept running, on the 'fast route'. 3rd mile was good, and on it wnt. It did get harder and harder, and the final mile I couldn't quite get close to 6:30. I thought the time would be just inside 41 minutes, but Endo shows it as 40:41, just 7 seconds slower than my best time (40:34) back on 8th May. Today's average hr was 164, 2 less than the Feb run... did I really try?
I did! Right at the end of the run, a few meters literally before I would normally have stopped I suddenly felt quite sick, and almost heaved to be sick. I stopped running and walked slowly, heaved a little once or twice more but then it passed and I was alright. Didnt feel good though, am I finding my limits? Mile times were more consistent today compared to previous best.
Breathing was heavy, but nothing worse than I'd expect for the level of effort.
Nothing hurt, feet and legs all perfectly fine.
|
| Road - Bute Park - Fast mile attempts - 20130607 Bute park fast mile |
07 Jun 13 07:33 |
08:33 |
1.299 |
9.12 |
6:35 |
159 |
168 |
6:23 |
18 | |
6:23 7:18 |
Saucony Kinvara 2 (green) |
Cosmeston tri on Sunday so thought I'd get a last quick mile in this morning. Cycled to work as normal and then went straight for the run. 7 seconds slower than yesterdays attempt! I think I need to try harder.
(Did then go for a swim and do a 2:59 200m, which was 3 seconds better than my previous best, so not all bad) |
| Road - Bute Park - Fast mile attempts - 20130606 Bute park fast mile |
06 Jun 13 12:35 |
08:21 |
1.291 |
9.28 |
6:28 |
159 |
168 |
6:13 |
18 | |
6:13 7:21 |
Saucony Kinvara 2 (green) |
Already cycled 22 miles and swam 1.5km this morning, so decided to just run a fast mile attempt. Was hoping for sub 6 minutes but couldnt quite do it. No problems |
| Road - Bute Park - 10k - 20130604 Bute park 10k |
04 Jun 13 12:21 |
42:48 |
6.251 |
8.76 |
6:51 |
164 |
174 |
6:47 |
100 | |
6:52 6:47 6:55 6:49 6:47 6:50 7:05 |
Saucony Kinvara 2 (green) |
Had planned to do 7:00, 6:30, 7:00, 6:30 etc but got into a groove and just ran. Quite warm, and hard work, but nothing hurt and a reasonable time. |
| Road - Commute - From work - 3.6 miles - 20130521 From work |
21 May 13 16:59 |
27:18 |
3.628 |
7.97 |
7:32 |
151 |
164 |
7:16 |
51 | |
7:51 7:16 7:27 7:32 |
Saucony Kinvara 2 (green) |
Definately felt tried on this run. Again nothing specific, just tired limbs. Warm and very humid too! |
| Road - Bute Park - 2 miles - 20130517 - Bute park 2 miles |
17 May 13 07:13 |
19:31 |
2.563 |
7.88 |
7:37 |
148 |
157 |
7:23 |
38 | |
7:57 7:23 7:24 |
Saucony Kinvara 2 (green) |
Easy paced short run before the Llanelli triathlon on Sunday |
| Road - Bute Park - 5k - 20130515 Bute park 5k |
15 May 13 07:23 |
21:14 |
3.147 |
8.89 |
6:45 |
159 |
167 |
6:37 |
44 | |
6:56 6:37 6:43 6:29 |
Saucony Kinvara 2 (green) |
Was plannig a 7:00 mile, 6:30, 6:45. Couldnt quite manage 6:30 for the second mile - seem to have lost my speed! Everything else OK though, just didnt have 100% oopmh to give. |
| Road - Cardiff Bay - 20130430 Cardiff Bay 10 miles |
30 Apr 13 12:09 |
1:13:58 |
10.058 |
8.16 |
7:21 |
154 |
170 |
6:59 |
124 | |
7:26 7:21 7:26 7:24 7:25 7:23 7:20 7:27 7:12 6:59 10:09 |
Saucony Kinvara 2 (green) |
Tough run. Longest sinc the marathon in eary Feb. Already ran 2 5k's over the weekend, and cycled a 40 miler on Sunday morning, so my legs were not feeling fresh at all. Also had the odd sore/ache in ankles and feet.
The first half mile my legs and feet felt pretty sore and tired and for a second considered doing a shorter route, but stuck to the plan. Had intended to ensure it was sub 8 min/mile, with 7:30 being good, and 7 min/mile would be brilliant (previous time I did this loop in November averaged 7:02) - knew straight away that 7 was out, so focused on approx 150 hr and tried to keep under 7:30. Long, boring run really, but happy with the overall pace. Breathing wasn't a problem. Was sweating a lot but it was warm in the sun, and when the wind wasnt blowing it was too warm.
Several middle toes are sensitive after the run, but no blisters. Ball of left foot was beginning to get sore towards the end of the run. My back is quite sore when bending over (no pain at all during the run) where I hit the rock several weeks back, really quite sore if the bend is just wrong. |
| Road - Bute Park - Fast mile attempts - 20130423 Bute park fast mile |
23 Apr 13 07:11 |
08:09 |
1.273 |
9.37 |
6:24 |
162 |
170 |
6:15 |
12 | |
6:15 6:59 |
Saucony Kinvara 2 (green) |
Faster than last week, but stil not sub 6... I know I can do it (or at least could). Hard run, but nothing hurts, just breathing is heavy and can't gee myself up to run faster. |
| Road - Bute Park - 10k - 20130416 Bute park 10k |
16 Apr 13 07:26 |
44:14 |
6.384 |
8.66 |
6:56 |
159 |
168 |
6:33 |
94 | |
6:47 7:31 6:33 7:15 6:48 6:44 6:46 |
Saucony Kinvara 2 (green) |
Felt terrible after cycling to work (hot, sweaty, weak, tired), so very nearly didnt bother going for a run - decided I should go so I know in future if I can run when not feeling great. Always planned to run 10k but would see how it went. Had hoped to run 6:30,7 'interval pairs x3 so set off at my 6:30 pace, but was nowhere near it! Took the second mile very easy but slightly sped up by the end of it. Really want all runs sub 7 so was keen to at least achieve that. Did kind of stick to the plan of quick/slow/quick miles, as the hr plot clearly shows, but by the last two just wanted to be sub 7.
Not sure what was wrong, haven't slept well for several nights, and Mikey has the lurgy so maybe I have something too. Again it appears to be my breathing thats struggling, as the hr is clearly the lowest its been for that pace and run distance.
Feet and legs felt and feel fine during and after the run.
Smashed through the 1000 mile marker on this run, since starting running on 10th May 2012, so averaging 523 miles per year so far |
| Road - Bute Park - 4 miles - 20130320 Bute park 4 miles |
20 Mar 13 07:32 |
30:22 |
4.194 |
8.29 |
7:14 |
153 |
162 |
6:41 |
65 | |
7:27 7:17 6:41 7:30 7:28 |
Saucony Kinvara 2 (green) |
Just an easy relaxed run before Saturdays Mumble's duathlon. Wasn't sure how far to go or how hard, so started really slow, got a bit faster with each mile and then after 5km dropped back to a relaxed pace to finish. Nothing hurt, no wierd pains, all good.
Have quite a thick head cold at the moment, gunky greenm snot globules everywhere, so was expecting an elevated hr, but this run is the lowest hr for this pace so all good there too. |
| Road - Bute Park - 5k - 20130307 Bute park 5k |
07 Mar 13 12:55 |
22:57 |
3.151 |
8.24 |
7:17 |
152 |
160 |
6:55 |
48 | |
7:28 6:55 7:29 7:17 |
Saucony Kinvara 2 (green) |
Took it easy today, not been feeling at all fast for a few runs now, so was thinking if I take it easy today I should be able to go quick on Saturdays park run... Run was fine, in the drizzle so wore blue featherlite jacket but was soaked (but warm) inside when I got back. Legs felt stiff for a while, never really felt super easy.. |
| Road - Bute Park - 3 miles - 20130305 Bute Park 3 miles |
05 Mar 13 12:46 |
25:28 |
3.704 |
8.73 |
6:53 |
159 |
167 |
6:36 |
56 | |
6:59 6:55 6:36 7:03 |
Saucony Kinvara 2 (green) |
Nice temperature, sunny. Run felt tough for the pace, really had to run quite hard to get each mile faster than the last. Stats show this is the fastest I've gone for this hr, so fitness appaers to be getting better, but I couldn't have run much faster, which is worrying! |
| Road - Bute Park - 10k - 20130228 Bute park 10k |
28 Feb 13 12:16 |
41:33 |
6.233 |
9.00 |
6:40 |
168 |
172 |
6:22 |
76 | |
6:22 6:24 6:41 6:54 6:52 6:43 7:02 |
Saucony Kinvara 2 (green) |
Was hoping for a new record, sub 40 minute time, so set out at 6:25ish pace, but couldnt maintain it from the 3rd mile. After the turn around felt very hard and the slower times almost made me give up. I kept running but it was tough. Wore leggings and yellow cycling shirt over normal run t-shirt, but was very sweaty as it wasnt too cold (7c?) but a bit windy. I thought I was running into the wind at the start but when I turned around I realised I'd had the wind slightly behind me, and now I was running into it, making my last 3 miles even slower.
Dissapointed with the run. Highest hr for a 10k attempt yet only equal second at 41:15, way off 40:34 record. |
| Road - Bute Park - 5k - 20130212 Bute park 5k |
12 Feb 13 12:37 |
22:01 |
3.226 |
8.79 |
6:50 |
162 |
169 |
6:26 |
48 | |
7:01 6:26 6:57 7:16 |
Saucony Kinvara 2 (green) |
Didnt know what to do, was going to take it easy, so decided to do 7 min miles, but then thought might as well get a fast one in in the middle. First was fine, second was quite hard, but the 3rd was really quite tough, much tougher than I'd expected, especially after running close to 6:30's for 6 miles (10k) last Friday). Cold (2 degrees) so wore black cycling leggings under running shorts, and wore yellow commute long sleeved t-shrt on top of normal blue running t-shirt. Was comfortable but not cold. LEft foot felt fine, right lower leg felt a little sore. |
| Road - Bute Park - 5k - 20130205 Bute park 5km |
05 Feb 13 12:37 |
23:56 |
3.211 |
8.05 |
7:27 |
149 |
156 |
7:23 |
49 | |
7:24 7:31 7:23 7:43 |
Saucony Kinvara 2 (green) |
Plan was to get an average hr of 150. Ran into a strong wind across the football fields. Easy run, left foot felt perfect, no more pain from the bottom of it at all, but my right calf was oddly sore while running and a bit after too. Cold and windy out, but just shorts and t-shirt were fine, after being cold for the first mile
This was the fastest run so far for this hr, so sure signs of getting fitter/more efficient, even with the strong wind |
| Road - Bute Park - 10k - 20130129 Bute park 10k |
29 Jan 13 12:11 |
42:51 |
6.233 |
8.73 |
6:53 |
165 |
174 |
6:46 |
101 | |
6:51 6:51 6:56 6:53 6:46 6:55 7:02 |
Saucony Kinvara 2 (green) |
Wet! Tough! Rained all the way round, sometimes heavy, and a bit windy too, but it was about 12 degrees so very comfortable in shorts and t-shirt. Shoes and socks were quickly soaking as some puddles were assive and unavoidable. T-shirt was 100% soasked at the end.
Was hoping to do sub 7 minute all the way round but didnt think I'd do it as felt tough at the start, but ran very consistently. Not an easy run, but felt good when I'd finished. No probs with legs / feet.
|
| Road - Bute Park - 10k - 20130108 Bute park 10k |
08 Jan 13 12:33 |
44:24 |
6.381 |
8.62 |
6:57 |
162 |
170 |
6:50 |
102 | |
7:00 7:02 7:00 6:56 6:50 6:52 7:07 |
Saucony Kinvara 2 (green) |
First run in new Kinvara 2's (black and green - cheap); they feel quite soft and songy compared to my existing ones (285 miles on those). Aim was sub 7, and I thought it would be easy, but it wasn't!
Straight away my feet and legs felt sore, and my breathing was quite tough. I thought I'll do 1 or 2 miles at about 7 and probably have to slow down. The third mile I decided to push quite hard and got 7 just. The fourth mile has the hill so I really powered up it, and down the other side, and the times started dropping a little. I pushed then for the final 2 (really wanted the last mile to be the fastest and just got it).
Toughest run for a while, hopefully just because of the double 5ks I did on Saturday... still hoping for a sub 40 10k 'soon'.
Have noticed the familiar soreness in my left foot when I walk around, not sure whats causing it, it seems worse after running in k2's than barefoot or in Bare access, which is unexpected. |
