| 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 |
42 |  |
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 |
87 | |
6:49 7:01 7:03 7:12 7:02 6:56 6:48 |
Saucony Type A6 |
|
| Road - Bute Park - 6 miles - 20171130_130646 |
30 Nov 17 13:06 |
44:14 |
6.270 |
8.50 |
7:03 |
160 |
188 |
6:56 |
97 | |
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 |
89 | |
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 - Cardiff Bay - 20171122_123735 |
22 Nov 17 12:37 |
1:05:20 |
9.248 |
8.49 |
7:04 |
156 |
165 |
6:58 |
156 | |
7:09 7:01 7:02 7:03 7:06 6:58 7:01 7:10 6:58 7:33 |
Saucony Type A6 |
|
| Road - Bute Park - 5 miles - 20171109_132537 |
09 Nov 17 13:25 |
39:10 |
5.323 |
8.16 |
7:21 |
147 |
157 |
7:17 |
59 | |
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 |
48 | |
6:27 7:05 7:02 7:03 |
Saucony Type A6 |
Fast mile attempt to start |
| Trail - Lanzarote - 20171031_065522 |
31 Oct 17 06:55 |
1:30:58 |
5.353 |
3.53 |
17:00 |
131 |
163 |
7:28 |
562 | |
9:03 15:30 41:12 15:11 7:28 7:21 |
Saucony Type A6 |
|
| Road - Bute Park - 5 miles - 20171026_122102 |
26 Oct 17 13:21 |
34:37 |
4.997 |
8.66 |
6:56 |
155 |
169 |
6:24 |
55 | |
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 |
90 | |
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 |
22 | |
6:12 6:57 |
Saucony Type A6 |
5:47 - only 10 seconds slower than current mile pb |
| Road - Bute Park - 5 miles - 20171019_120501 |
19 Oct 17 13:05 |
36:05 |
5.148 |
8.56 |
7:01 |
151 |
165 |
6:42 |
65 | |
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 |
21 | |
6:28 7:03 |
Saucony Type A6 |
|
| 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 |
20 | |
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 |
44 | |
6:56 6:49 6:56 6:56 |
Saucony Type A6 |
|
| Road - Bute Park - 5k - 20170920_122429 |
20 Sep 17 13:24 |
21:30 |
3.099 |
8.65 |
6:56 |
155 |
166 |
6:51 |
41 | |
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 - 4 miles - 20170824_162625 |
24 Aug 17 17:26 |
28:22 |
4.017 |
8.50 |
7:04 |
145 |
162 |
6:57 |
53 | |
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 |
10 | |
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 |
78 | |
7:17 7:08 7:09 7:42 7:41 |
Saucony Type A6 |
|
| 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 |
62 | |
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 |
80 | |
7:24 6:47 7:03 7:15 6:43 |
Saucony Type A6 |
|
| 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 |
64 | |
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 |
97 | |
7:37 7:26 7:39 7:32 6:50 |
Saucony Type A6 |
|
| 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 |
82 | |
8:03 7:45 8:07 8:09 0:00 |
Saucony Type A6 |
|
| 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 |
62 | |
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 |
81 | |
7:29 7:19 7:39 7:45 |
Saucony Type A6 |
|
| Road - Bute Park - 5 miles - 20170720_112231 |
20 Jul 17 12:22 |
35:25 |
5.144 |
8.72 |
6:53 |
150 |
161 |
6:46 |
89 | |
7:02 6:52 6:57 6:46 6:48 7:04 |
Saucony Type A6 |
|
| Road - Bute Park - 5 miles - 20170628_121606 |
28 Jun 17 13:16 |
36:00 |
5.053 |
8.42 |
7:07 |
151 |
160 |
6:54 |
54 | |
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 |
35 | |
7:12 7:01 6:59 7:07 7:09 |
Saucony Type A6 |
|
| Road - Bute Park - 3 miles - 20170614_121855 |
14 Jun 17 13:18 |
22:18 |
3.142 |
8.45 |
7:06 |
151 |
160 |
6:50 |
41 | |
7:20 6:50 7:09 6:59 |
Saucony Type A6 |
|
| Road - Bute Park - 3 miles - 20170524_121722 |
24 May 17 13:17 |
22:48 |
3.219 |
8.47 |
7:05 |
148 |
158 |
6:58 |
30 | |
7:11 6:58 7:09 6:51 |
Saucony Type A6 |
|
| Road - Cardiff Bay - 20170517_053824 |
17 May 17 06:38 |
1:56:00 |
15.300 |
7.91 |
7:37 |
143 |
155 |
7:11 |
125 | |
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 - Bute Park - 5 miles - 20170510_121803 |
10 May 17 13:18 |
34:38 |
5.174 |
8.96 |
6:42 |
153 |
162 |
6:33 |
60 | |
6:46 6:33 6:36 6:42 6:50 6:50 |
Saucony Type A6 |
|
| Road - Bute Park - 5 miles - 20170503_120554 |
03 May 17 13:05 |
34:26 |
5.056 |
8.81 |
6:49 |
152 |
160 |
6:41 |
74 | |
6:52 6:46 6:41 6:47 6:58 6:31 |
Saucony Type A6 |
|
| Road - Bute Park - 5 miles - 20170426_120355 |
26 Apr 17 13:03 |
35:23 |
5.115 |
8.67 |
6:55 |
149 |
156 |
6:44 |
64 | |
7:12 6:53 6:44 6:46 7:01 6:52 |
Saucony Type A6 |
|
| Road - Bute Park - 5 miles - 20170412_120451 |
12 Apr 17 13:04 |
35:33 |
5.072 |
8.56 |
7:01 |
149 |
160 |
6:48 |
84 | |
7:18 7:05 6:58 6:48 6:53 7:08 |
Saucony Type A6 |
|
| Road - Cardiff Bay - 20170410_061605 |
10 Apr 17 07:16 |
1:12:44 |
9.961 |
8.22 |
7:18 |
147 |
156 |
7:05 |
101 | |
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 - Bute Park - 5 miles - 20170405_122914 |
05 Apr 17 13:29 |
34:50 |
5.111 |
8.80 |
6:49 |
153 |
161 |
6:36 |
60 | |
6:53 6:45 6:43 6:36 6:59 8:09 |
Saucony Type A6 |
|
| Road - Bute Park - 5 miles - 20170329_120831 |
29 Mar 17 13:08 |
34:37 |
5.100 |
8.84 |
6:47 |
153 |
160 |
6:40 |
58 | |
6:40 6:41 6:45 6:46 7:02 7:11 |
Saucony Type A6 |
|
| Road - Bute Park - 5 miles - 20170322_130740 |
22 Mar 17 13:07 |
33:50 |
5.050 |
8.96 |
6:42 |
155 |
162 |
6:33 |
60 | |
6:48 6:33 6:44 6:36 6:49 6:57 |
Saucony Type A6 |
|
| Road - Bute Park - 5 miles - 20170315_132629 |
15 Mar 17 13:26 |
33:49 |
5.069 |
8.99 |
6:40 |
153 |
161 |
6:33 |
59 | |
6:47 6:35 6:33 6:39 6:49 6:42 |
Saucony Type A6 |
|
| Road - Bute Park - 4 miles - 20170308_131357 |
08 Mar 17 13:13 |
28:54 |
4.267 |
8.86 |
6:46 |
151 |
160 |
6:35 |
44 | |
6:59 6:43 6:35 6:44 7:00 |
Saucony Type A6 |
|
| Road - Bute Park - 5 miles - 20170301_131046 |
01 Mar 17 13:10 |
34:18 |
5.028 |
8.80 |
6:49 |
150 |
159 |
6:48 |
59 | |
6:48 6:51 6:48 6:48 6:51 6:52 |
Saucony Type A6 |
|
| Road - Bute Park - 4 miles - 20170215_130439 |
15 Feb 17 13:04 |
32:08 |
4.035 |
7.53 |
7:58 |
137 |
146 |
7:54 |
36 | |
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 - Bute Park - 5 miles - 20170208_131113 |
08 Feb 17 13:11 |
33:59 |
5.056 |
8.93 |
6:43 |
154 |
162 |
6:36 |
50 | |
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 - Bute Park - 5 miles - 20170125_131208 |
25 Jan 17 13:12 |
34:24 |
5.038 |
8.79 |
6:50 |
156 |
163 |
6:45 |
55 | |
6:52 6:45 6:45 6:52 6:54 6:48 |
Saucony Type A6 |
Harder than last week |
| 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 |
52 | |
6:54 6:39 6:33 6:42 6:36 7:02 |
Saucony Type A6 |
Faster than I would have expected - good |
| 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 |
16 | |
6:28 7:00 |
Saucony Type A6 |
Wow, so slow! |
| 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 |
65 | |
6:56 6:51 6:37 7:11 6:00 |
Saucony Type A6 |
|
| 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 |
30 | |
6:48 6:33 6:43 6:57 7:32 |
Saucony Type A6 |
Very cold! good speed |
| 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 |
39 | |
6:41 6:56 7:09 7:09 |
Saucony Type A6 |
|
| 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 |
16 | |
6:00 7:47 |
Saucony Type A6 |
|
| 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 |
37 | |
7:16 6:59 7:02 7:14 |
Saucony Type A6 |
|
| 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 |
95 | |
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 - 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 |
19 | |
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 |
23 | |
6:17 6:50 |
Saucony Type A6 |
|
| 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 |
14 | |
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 |
15 | |
6:24 7:28 |
Saucony Type A6 |
|
| 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 |
29 | |
6:32 6:30 6:58 |
Saucony Type A6 |
Fast blast after not getting in to Roth next year |
| 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 |
27 | |
7:36 7:10 7:21 |
Saucony Type A6 |
|
| 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 |
132 | |
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 - 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 |
108 | |
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 - 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 |
367 | |
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 - Bute Park - 10k - 20160614 Bute park 10k |
14 Jun 16 07:02 |
44:42 |
6.194 |
8.31 |
7:13 |
154 |
164 |
7:03 |
83 | |
7:09 7:08 7:03 7:26 7:14 7:09 7:55 |
Saucony Type A6 |
|
| 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 |
38 | |
6:36 6:33 6:42 |
Saucony Type A6 |
Quick enough |
| 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 |
65 | |
6:53 6:46 6:55 6:30 6:46 |
Saucony Type A6 |
|
| 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 |
73 | |
6:51 6:43 6:40 6:48 6:46 6:54 7:09 |
Saucony Type A6 |
|
| 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 |
38 | |
6:44 6:49 6:57 |
Saucony Type A6 |
@ marathon pace - not easy after Sunday, right calf quite sore |
| 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 |
65 | |
7:11 7:11 7:25 7:18 |
Saucony Type A6 |
Easy (but windy) run before Sundays Manchester marathon |
| 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 |
84 | |
6:38 6:44 6:33 6:51 6:45 6:48 7:07 |
Saucony Type A6 |
Not easy but all good |
| 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 |
39 | |
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 - Bute Park - 10k - 20160216 Bute park 10k |
16 Feb 16 12:44 |
42:33 |
6.237 |
8.79 |
6:49 |
162 |
170 |
6:33 |
82 | |
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 - 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 |
221 | |
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 - 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 |
2 | |
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 |
2 | |
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 |
7 | |
6:28 7:16 |
Saucony Type A6 |
|
| 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 |
48 | |
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 |
58 | |
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 |
61 | |
6:45 6:34 6:46 |
Saucony Type A6 |
|
| 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 |
159 | |
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 |
16 | |
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 |
18 | |
6:12 6:33 6:45 6:04 |
Saucony Type A6 |
|
| Road - Other - 20151227 Cardiff junior parkrun route |
27 Dec 15 10:06 |
07:43 |
1.238 |
9.62 |
6:14 |
162 |
169 |
6:13 |
8 | |
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 |
104 | |
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 |
56 | |
7:40 |
Saucony Type A6 |
|
| 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 |
22 | |
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 |
99 | |
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 |
82 | |
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 |
50 | |
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 |
85 | |
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 |
61 | |
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 |
253 | |
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 |
14 | |
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 - Races - 20151115 Cardiff Mo Run |
15 Nov 15 10:10 |
38:43 |
5.860 |
9.08 |
6:36 |
171 |
176 |
6:28 |
50 | |
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 |
88 | |
8:13 7:41 7:55 7:12 |
Saucony Type A6 |
Easy run before Sunday's 10k mo run |
| 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 |
17 | |
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 - Around home - 10k - 20151027 around home 10k |
27 Oct 15 06:06 |
46:01 |
6.420 |
8.37 |
7:10 |
155 |
171 |
6:56 |
119 | |
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 |
13 | |
6:05 6:22 6:19 6:52 |
Saucony Type A6 |
hard |
| 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 |
9 | |
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 |
114 | |
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 - Races - 20151004 Cardiff half marathon 15 |
04 Oct 15 09:00 |
1:27:03 |
13.100 |
9.03 |
6:39 |
170 |
177 |
6:25 |
103 | |
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 |
43 | |
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 |
41 | |
7:19 7:11 6:38 |
Saucony Type A6 |
Easy short run |
| 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 |
69 | |
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 |
34 | |
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 |
15 | |
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 |
93 | |
8:20 7:58 7:30 7:05 |
Saucony Type A6 |
Easy run after Sundays 10k pb |
| 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 |
62 | |
7:33 7:38 7:14 6:58 |
Saucony Type A6 |
After a hilly 16 miles ride up Caerphily mountain twice. |
| 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 |
40 | |
6:36 6:29 6:03 |
Saucony Type A6 |
Crap swim, great bike, good run |
| 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 |
127 | |
7:27 7:28 7:13 7:09 7:49 7:07 6:51 |
Saucony Type A6 |
rick after 40km bike - all ok |
| 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 |
66 | |
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 |
191 | |
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 |
24 | |
7:36 7:42 7:43 7:39 |
Saucony Type A6 |
Easy run before Outlaw on Sunday - all good |
| 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 |
89 | |
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 |
11 | |
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 |
36 | |
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 |
16 | |
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 |
41 | |
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 |
16 | |
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 |
65 | |
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 |
194 | |
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 |
98 | |
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 |
96 | |
7:38 6:40 6:41 6:37 |
Saucony Type A6 |
Steep hill for first half mile, then sped up a bit, good run |
| 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 |
86 | |
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 |
124 | |
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 |
85 | |
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 |
24 | |
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 |
184 | |
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 |
31 | |
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 - Races - Triathlon - 20150425 Laguna Indoor Sprint Tri |
25 Apr 15 08:06 |
19:28 |
3.107 |
9.58 |
6:16 |
169 |
174 |
6:16 |
0 | |
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 |
76 | |
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 - 4 mile - 20150416 around home 4 miles |
16 Apr 15 06:26 |
28:56 |
4.006 |
8.31 |
7:13 |
148 |
162 |
7:07 |
109 | |
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 |
86 | |
6:18 6:28 6:42 5:59 |
Saucony Type A6 |
|
| 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 |
77 | |
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 |
185 | |
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 |
412 | |
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 |
145 | |
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 |
142 | |
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 - Park Runs - Cardiff - 20150314 Cardiff park run |
14 Mar 15 09:02 |
18:58 |
3.060 |
9.68 |
6:12 |
164 |
173 |
5:51 |
27 | |
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 - Maldon - 20150305 Maldon 10k |
05 Mar 15 05:31 |
45:20 |
6.553 |
8.67 |
6:55 |
157 |
164 |
6:53 |
14 | |
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 |
126 | |
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 |
27 | |
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 - Races - Duathlon - Chilly Duathlon 2015 ? Run 2 |
22 Feb 15 12:39 |
13:18 |
1.937 |
8.74 |
6:52 |
166 |
170 |
7:05 |
58 | |
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 |
49 | |
6:13 6:18 |
Saucony Type A6 |
|
| 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 |
4 | |
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 - Cardiff - 20141213 Cardiff park run |
13 Dec 14 09:02 |
19:20 |
3.086 |
9.58 |
6:16 |
168 |
173 |
6:00 |
22 | |
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 - 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 |
51 | |
7:23 8:02 |
Saucony Type A6 |
Getting there... just 7 seconds slow now |
| Road - Races - 20141116 Cardiff Mo?Run 10k |
16 Nov 14 10:10 |
39:27 |
6.112 |
9.30 |
6:27 |
170 |
175 |
6:23 |
75 | |
6:23 6:25 6:24 6:38 6:28 6:31 5:43 |
Saucony Type A6 |
|
| 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 |
39 | |
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 - Park Runs - Cardiff - 20141025 Cardiff park run |
25 Oct 14 09:05 |
19:16 |
3.095 |
9.64 |
6:14 |
170 |
177 |
5:59 |
41 | |
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 - Races - 20141005 Cardiff half marathon |
05 Oct 14 09:00 |
1:26:45 |
13.149 |
9.09 |
6:36 |
168 |
174 |
6:27 |
145 | |
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 - Park Runs - Cardiff - 20140920 Cardiff park run |
20 Sep 14 09:04 |
19:44 |
3.067 |
9.33 |
6:26 |
171 |
180 |
6:14 |
43 | |
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 - Races - 20140824 Severn Bridge Half marathon |
24 Aug 14 09:08 |
1:26:38 |
13.070 |
9.05 |
6:38 |
169 |
180 |
6:13 |
296 | |
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 - Park Runs - Cardiff - 20140816 Cardiff park run |
16 Aug 14 09:03 |
18:53 |
3.079 |
9.78 |
6:08 |
174 |
182 |
6:04 |
44 | |
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 - Races - Triathlon - 20140810 Liverpool tri - run |
10 Aug 14 08:58 |
40:45 |
5.960 |
8.78 |
6:50 |
161 |
167 |
6:43 |
177 | |
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 |
62 | |
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 - Park Runs - Cardiff - 20140705 Cardiff park run |
05 Jul 14 09:03 |
19:21 |
3.080 |
9.55 |
6:17 |
173 |
179 |
5:59 |
29 | |
5:59 6:24 6:31 5:25 |
Saucony Type A6 |
Just a hard run - the last mile is hard! |
| Road - Races - Triathlon - 20140629 Bristol Tri |
29 Jun 14 13:12 |
43:39 |
6.073 |
8.35 |
7:11 |
162 |
168 |
7:05 |
96 | |
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 - Races - Triathlon - 20140615 Porthcawl Olympic Tri |
15 Jun 14 09:11 |
42:01 |
6.168 |
8.81 |
6:49 |
161 |
169 |
6:38 |
100 | |
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 - Park Runs - Cardiff - 20140607 Cardiff park run |
07 Jun 14 09:01 |
19:23 |
3.091 |
9.57 |
6:16 |
174 |
181 |
6:02 |
23 | |
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 |
50 | |
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 - Races - Triathlon - Bedford Olympic Tri - Run |
07 Jul 13 09:49 |
46:50 |
6.117 |
7.84 |
7:39 |
165 |
180 |
7:03 |
91 | |
7:03 7:43 7:39 8:03 8:09 7:28 6:24 |
Saucony Type A6 |
|
