| Road - Races - Triathlon - 20180513 Llanelli sprint tri - run |
13 May 18 08:31 |
19:58 |
3.073 |
9.24 |
6:30 |
160 |
168 |
6:20 |
406 |  |
6:40 6:30 6:20 6:17 |
Saucony Type A6 (2) |
|
| Road - Maldon - 20180504_053459 |
04 May 18 06:34 |
23:44 |
3.173 |
8.02 |
7:29 |
148 |
160 |
7:22 |
20 | |
7:26 7:22 7:34 7:49 |
Saucony Type A6 (2) |
|
| Road - Maldon - 20180503_163828 |
03 May 18 17:38 |
09:31 |
1.447 |
9.12 |
6:35 |
158 |
168 |
6:22 |
43 | |
6:22 7:04 |
Saucony Type A6 (2) |
|
| Road - Around home - 12 miles - 20170506_054349 |
06 May 17 06:43 |
1:31:45 |
11.978 |
7.83 |
7:40 |
141 |
154 |
7:28 |
242 | |
7:46 7:28 7:47 7:46 7:39 7:46 7:38 7:32 7:40 7:42 7:29 7:42 |
Saucony Type A6 (2) |
Good long run after 1.5 hours at 200w on the bike outdoors. Planned 8 min/mile but was easily quicker |
| Road - Around home - 1 mile - 20170505_165800 |
05 May 17 17:58 |
07:07 |
1.049 |
8.84 |
6:47 |
144 |
160 |
6:45 |
32 | |
6:45 7:32 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170504_062125 |
04 May 17 07:21 |
07:27 |
1.043 |
8.40 |
7:09 |
141 |
155 |
7:06 |
30 | |
7:06 8:15 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170502_164814 |
02 May 17 17:48 |
07:18 |
1.054 |
8.67 |
6:55 |
140 |
160 |
6:53 |
26 | |
6:53 7:35 |
Saucony Type A6 (2) |
|
| Road - Around home - 10 miles - 20170501_062104 |
01 May 17 07:21 |
1:21:37 |
10.451 |
7.68 |
7:49 |
141 |
155 |
7:42 |
158 | |
7:46 7:47 7:53 7:51 7:48 7:52 7:42 7:50 7:42 7:58 7:42 |
Saucony Type A6 (2) |
Targte pace was 8 min mile, so this was a bit quick - very easy. After 45 mins @ 200 w outdoors on the bike |
| Road - Around home - 1 mile - 20170428_165516 |
28 Apr 17 17:55 |
07:11 |
1.036 |
8.65 |
6:56 |
139 |
159 |
6:55 |
57 | |
6:55 7:25 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170427_164831 |
27 Apr 17 17:48 |
07:17 |
1.040 |
8.57 |
7:00 |
141 |
157 |
6:58 |
27 | |
6:58 7:49 |
Saucony Type A6 (2) |
|
| Road - Around home - 2 mile - 20170425_165913 |
25 Apr 17 17:59 |
14:17 |
2.051 |
8.61 |
6:58 |
143 |
159 |
6:51 |
55 | |
7:06 6:51 6:35 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170424_164734 |
24 Apr 17 17:47 |
09:11 |
1.342 |
8.77 |
6:51 |
147 |
157 |
7:01 |
33 | |
7:01 6:19 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170422_133403 |
22 Apr 17 14:34 |
09:01 |
1.358 |
9.04 |
6:38 |
148 |
161 |
6:45 |
30 | |
6:45 6:20 |
Saucony Type A6 (2) |
|
| Road - Around home - 3 mile - 20170421_164704 |
21 Apr 17 17:47 |
24:08 |
3.360 |
8.35 |
7:11 |
146 |
163 |
6:58 |
96 | |
7:29 7:07 6:58 7:05 |
Saucony Type A6 (2) |
|
| Road - Maldon - 20170420_060938 |
20 Apr 17 07:09 |
24:45 |
3.504 |
8.49 |
7:04 |
149 |
159 |
6:59 |
29 | |
7:07 7:08 6:59 6:57 |
Saucony Type A6 (2) |
|
| Road - Maldon - 20170419_164200 |
19 Apr 17 17:42 |
14:09 |
2.124 |
9.01 |
6:40 |
149 |
160 |
6:29 |
37 | |
6:29 6:50 6:45 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170418_171915 |
18 Apr 17 18:19 |
07:39 |
1.030 |
8.08 |
7:26 |
136 |
153 |
7:23 |
29 | |
7:23 9:14 |
Saucony Type A6 (2) |
|
| Road - Around home - 2 mile - 20170413_063338 |
13 Apr 17 07:33 |
14:35 |
2.070 |
8.52 |
7:03 |
144 |
159 |
7:00 |
54 | |
7:06 7:00 6:40 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170411_063518 |
11 Apr 17 07:35 |
09:34 |
1.320 |
8.28 |
7:15 |
147 |
156 |
7:19 |
31 | |
7:19 7:01 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170408_081129 |
08 Apr 17 09:11 |
07:29 |
1.036 |
8.31 |
7:14 |
140 |
157 |
7:13 |
31 | |
7:13 7:34 |
Saucony Type A6 (2) |
|
| Road - Around home - 2 mile - 20170407_170136 |
07 Apr 17 18:01 |
14:37 |
2.049 |
8.41 |
7:08 |
143 |
156 |
7:07 |
52 | |
7:11 7:07 6:20 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170406_164450 |
06 Apr 17 17:44 |
07:37 |
1.044 |
8.22 |
7:18 |
137 |
153 |
7:15 |
29 | |
7:15 8:18 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170404_165519 |
04 Apr 17 17:55 |
07:39 |
1.061 |
8.32 |
7:13 |
143 |
157 |
7:11 |
29 | |
7:11 7:54 |
Saucony Type A6 (2) |
|
| Road - Around home - 2 mile - 20170403_165234 |
03 Apr 17 17:52 |
14:20 |
2.103 |
8.80 |
6:49 |
155 |
169 |
6:48 |
56 | |
6:48 6:52 6:28 |
Saucony Type A6 (2) |
|
| Road - Around home - 2 mile - 20170401_113820 |
01 Apr 17 12:38 |
13:44 |
2.013 |
8.80 |
6:49 |
147 |
164 |
6:49 |
50 | |
6:50 6:49 5:21 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170331_164849 |
31 Mar 17 17:48 |
07:17 |
1.038 |
8.55 |
7:01 |
143 |
158 |
6:58 |
29 | |
6:58 8:55 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170330_025037 |
30 Mar 17 03:50 |
07:52 |
1.020 |
7.78 |
7:43 |
138 |
149 |
7:42 |
28 | |
7:42 8:46 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170328_062533 |
28 Mar 17 07:25 |
07:25 |
1.035 |
8.37 |
7:10 |
142 |
154 |
7:08 |
27 | |
7:08 8:31 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170327_165046 |
27 Mar 17 17:50 |
09:10 |
1.333 |
8.72 |
6:53 |
146 |
158 |
6:56 |
31 | |
6:56 6:42 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170324_180111 |
24 Mar 17 18:01 |
07:28 |
1.045 |
8.40 |
7:09 |
144 |
158 |
7:07 |
29 | |
7:07 7:43 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170323_071728 |
23 Mar 17 07:17 |
07:43 |
1.030 |
8.01 |
7:30 |
147 |
156 |
7:26 |
31 | |
7:26 9:34 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170321_174401 |
21 Mar 17 17:44 |
09:26 |
1.329 |
8.45 |
7:06 |
142 |
153 |
7:09 |
31 | |
7:09 6:55 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170320_175105 |
20 Mar 17 17:51 |
09:54 |
1.317 |
7.98 |
7:31 |
137 |
151 |
7:33 |
27 | |
7:33 7:25 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170317_174130 |
17 Mar 17 17:41 |
07:29 |
1.030 |
8.26 |
7:16 |
140 |
156 |
7:14 |
29 | |
7:14 8:39 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170316_173845 |
16 Mar 17 17:38 |
06:30 |
1.045 |
9.64 |
6:13 |
153 |
167 |
6:12 |
29 | |
6:12 6:40 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170314_174627 |
14 Mar 17 17:46 |
07:04 |
1.055 |
8.96 |
6:42 |
146 |
162 |
6:41 |
30 | |
6:41 7:10 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170313_174947 |
13 Mar 17 17:49 |
07:15 |
1.042 |
8.62 |
6:57 |
140 |
158 |
6:56 |
30 | |
6:56 7:45 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170310_165611 |
10 Mar 17 16:56 |
07:09 |
1.040 |
8.72 |
6:53 |
143 |
160 |
6:51 |
29 | |
6:51 7:36 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170309_063234 |
09 Mar 17 06:32 |
07:53 |
1.047 |
7.97 |
7:32 |
134 |
147 |
7:29 |
29 | |
7:29 8:30 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170307_072529 |
07 Mar 17 07:25 |
07:42 |
1.027 |
8.00 |
7:30 |
147 |
159 |
7:29 |
28 | |
7:29 8:47 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170306_175352 |
06 Mar 17 17:53 |
07:22 |
1.048 |
8.54 |
7:02 |
141 |
156 |
7:00 |
30 | |
7:00 7:28 |
Saucony Type A6 (2) |
|
| Road - Around home - 2 mile - 20170304_095931 |
04 Mar 17 09:59 |
14:07 |
2.064 |
8.77 |
6:50 |
147 |
160 |
6:47 |
56 | |
6:58 6:47 5:53 |
Saucony Type A6 (2) |
|
| Road - Around home - 2 mile - 20170303_174805 |
03 Mar 17 17:48 |
14:10 |
2.051 |
8.68 |
6:55 |
150 |
161 |
6:55 |
61 | |
6:55 6:55 6:30 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170302_061946 |
02 Mar 17 06:19 |
07:36 |
1.033 |
8.15 |
7:22 |
137 |
153 |
7:19 |
33 | |
7:19 8:43 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170228_061725 |
28 Feb 17 06:17 |
07:48 |
1.033 |
7.94 |
7:33 |
137 |
153 |
7:32 |
30 | |
7:32 8:22 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170227_175810 |
27 Feb 17 17:58 |
07:15 |
1.035 |
8.56 |
7:00 |
148 |
160 |
6:58 |
29 | |
6:58 8:06 |
Saucony Type A6 (2) |
|
| Road - Around home - 2 mile - 20170226_121629 |
26 Feb 17 12:16 |
15:24 |
2.061 |
8.03 |
7:28 |
145 |
157 |
7:20 |
56 | |
7:20 7:38 7:01 |
Saucony Type A6 (2) |
|
| Road - Around home - 9 miles - 20170225_161423 |
25 Feb 17 16:14 |
1:03:24 |
9.216 |
8.72 |
6:53 |
155 |
168 |
6:33 |
414 | |
7:04 6:44 6:42 6:40 7:22 6:42 6:33 7:11 6:54 7:02 |
Saucony Type A6 (2) |
Planned to run 10k but felt goos so added another 5 - but very nearly shat myself in the last mile, awful! |
| Road - Around home - 1 mile - 20170218_084515 |
18 Feb 17 08:45 |
07:49 |
1.205 |
9.25 |
6:29 |
149 |
161 |
6:29 |
22 | |
6:29 6:27 |
Saucony Type A6 (2) |
|
| Road - Around home - 2 mile - 20170217_073116 |
17 Feb 17 07:31 |
14:16 |
2.054 |
8.64 |
6:57 |
148 |
164 |
6:43 |
50 | |
7:12 6:43 6:31 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170216_052505 |
16 Feb 17 05:25 |
07:25 |
1.021 |
8.26 |
7:16 |
140 |
158 |
7:15 |
28 | |
7:15 7:46 |
Saucony Type A6 (2) |
|
| Road - Around home - 2 mile - 20170214_052003 |
14 Feb 17 05:20 |
15:15 |
2.060 |
8.10 |
7:24 |
151 |
162 |
7:21 |
55 | |
7:30 7:21 6:35 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170207_175113 |
07 Feb 17 17:51 |
07:20 |
1.031 |
8.43 |
7:07 |
144 |
157 |
7:06 |
27 | |
7:06 7:27 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170206_175358 |
06 Feb 17 17:53 |
07:34 |
1.054 |
8.36 |
7:11 |
146 |
162 |
7:10 |
58 | |
7:10 7:18 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170130_174849 |
30 Jan 17 17:48 |
07:17 |
1.036 |
8.54 |
7:02 |
149 |
165 |
7:01 |
40 | |
7:01 7:21 |
Saucony Type A6 (2) |
|
| Road - Around home - 20170115 home to junior park run |
15 Jan 17 09:40 |
30:53 |
4.354 |
8.46 |
7:06 |
154 |
165 |
6:54 |
89 | |
7:27 7:04 6:54 7:02 6:53 |
Saucony Type A6 (2) |
|
| Road - Park Runs - Cardiff - 20170114 Cardiff park run |
14 Jan 17 09:04 |
19:21 |
3.092 |
9.59 |
6:16 |
162 |
168 |
6:02 |
22 | |
6:02 6:21 6:27 5:40 |
Saucony Type A6 (2) |
Better time than I expected after Salisbury park runs @ 20 mins two weeks ago - good. (A touch icey too) |
| Road - Around home - 1 mile - 20170112_060753 |
12 Jan 17 06:07 |
07:42 |
1.035 |
8.07 |
7:26 |
139 |
156 |
7:25 |
29 | |
7:25 7:49 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170110 around home 1 mile |
10 Jan 17 06:10 |
08:05 |
1.030 |
7.64 |
7:51 |
139 |
156 |
7:50 |
30 | |
7:50 8:20 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170110_061015 |
10 Jan 17 06:10 |
08:05 |
1.030 |
7.64 |
7:51 |
139 |
156 |
7:50 |
30 | |
7:50 8:20 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170109 around home 1 mile |
09 Jan 17 17:46 |
07:58 |
1.049 |
7.90 |
7:36 |
141 |
156 |
7:32 |
28 | |
7:32 8:59 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170108 around home 1 mile |
08 Jan 17 17:17 |
07:38 |
1.035 |
8.14 |
7:22 |
138 |
155 |
7:21 |
27 | |
7:21 8:07 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170106 1 mile |
06 Jan 17 17:50 |
07:37 |
1.033 |
8.14 |
7:22 |
140 |
157 |
7:21 |
29 | |
7:21 7:52 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20170103 1 mile |
03 Jan 17 18:55 |
07:24 |
1.010 |
8.19 |
7:20 |
146 |
159 |
7:19 |
39 | |
7:19 9:18 |
Saucony Type A6 (2) |
|
| Road - Other - 20170101 from salisbury park run |
01 Jan 17 10:54 |
15:42 |
2.088 |
7.98 |
7:31 |
155 |
167 |
7:16 |
36 | |
7:47 7:16 7:26 |
Saucony Type A6 (2) |
Ran even slower this morning |
| Road - Park Runs - Salisbury - 20170101 Salisbury park run |
01 Jan 17 10:32 |
20:01 |
3.131 |
9.39 |
6:24 |
167 |
174 |
6:18 |
44 | |
6:18 6:27 6:27 6:19 |
Saucony Type A6 (2) |
Even slower than yesterday! wtf? |
| Road - Other - 20170101 to salisbury park run |
01 Jan 17 10:07 |
18:05 |
2.084 |
6.92 |
8:41 |
135 |
151 |
8:26 |
18 | |
8:55 8:26 8:35 |
Saucony Type A6 (2) |
|
| Road - Other - 20161231 from salisbury park run |
31 Dec 16 09:25 |
16:21 |
2.128 |
7.81 |
7:41 |
152 |
163 |
7:21 |
33 | |
8:01 7:21 7:46 |
Saucony Type A6 (2) |
Tried to run slowly |
| Road - Park Runs - Salisbury - 20161231 Salisbury park run |
31 Dec 16 09:02 |
19:53 |
3.086 |
9.31 |
6:27 |
167 |
173 |
6:23 |
45 | |
6:24 6:23 6:34 6:12 |
Saucony Type A6 (2) |
Slow! Was it because I ran 2 miles here? |
| Road - Other - 20161231 to salisbury park run |
31 Dec 16 08:35 |
17:08 |
2.165 |
7.58 |
7:55 |
142 |
152 |
7:38 |
16 | |
8:03 7:38 8:44 |
Saucony Type A6 (2) |
|
| Road - Around home - 3 mile - 20161224 around home 3 miles |
24 Dec 16 14:09 |
27:30 |
3.690 |
8.05 |
7:27 |
145 |
158 |
7:18 |
92 | |
7:29 7:18 7:29 7:35 |
Saucony Type A6 (2) |
Run home from swimming with the boys |
| Road - Around home - 10k - 20161220 around home 10k |
20 Dec 16 06:50 |
45:24 |
6.429 |
8.50 |
7:04 |
157 |
170 |
6:49 |
126 | |
7:16 6:55 6:49 6:53 7:34 7:03 6:45 |
Saucony Type A6 (2) |
|
| Road - Park Runs - Cardiff - 20161217 Cardiff park run |
17 Dec 16 09:03 |
19:32 |
3.108 |
9.55 |
6:17 |
163 |
168 |
6:01 |
17 | |
6:01 6:24 6:31 5:35 |
Saucony Type A6 (2) |
|
| Road - Around home - 10k - 20161214 around home 10k |
14 Dec 16 06:45 |
44:44 |
6.429 |
8.62 |
7:13 |
150 |
160 |
6:59 |
128 | |
7:16 6:55 6:49 6:53 7:34 7:03 6:45 |
Saucony Type A6 (2) |
|
| Road - Around home - 10k - 20161210 around home 10k |
10 Dec 16 07:16 |
46:05 |
6.420 |
8.36 |
7:11 |
150 |
162 |
6:56 |
125 | |
7:35 7:08 6:57 6:56 7:39 7:01 6:42 |
Saucony Type A6 (2) |
Thats it! 10 10ks in 10 days. No real problems, just boredom and knowing that I had to do another 10k tomorrow every day. Surprisingly close times for the final 3 runs, I never once looked at my watch during any of the runs, just ran comfortably. Quite a hilly route so perhaps on a flat route I'd average ~7:00 min per mile for 150 hr? |
| Road - Around home - 10k - 20161209 around home 10k |
09 Dec 16 06:55 |
46:03 |
6.402 |
8.34 |
7:12 |
150 |
165 |
6:54 |
127 | |
7:34 7:09 7:02 6:54 7:33 7:07 6:52 |
Saucony Type A6 (2) |
NO probs running, sore left foot at front of ankle all day afterwards |
| Road - Around home - 10k - 20161208 around home 10k |
08 Dec 16 05:48 |
45:53 |
6.368 |
8.33 |
7:12 |
152 |
167 |
6:56 |
127 | |
7:27 7:10 7:04 6:56 7:34 7:08 6:56 |
Saucony Type A6 (2) |
First run so far just wearing shorts and t-shirt. No problems |
| Road - Around home - 10k - 20161207 around home 10k |
07 Dec 16 05:49 |
46:29 |
6.400 |
8.26 |
7:16 |
152 |
166 |
6:59 |
122 | |
7:31 7:20 6:59 6:59 7:38 7:14 7:00 |
Saucony Type A6 (2) |
No problems |
| Road - Around home - 10k - 20161206 around home 10k |
06 Dec 16 05:47 |
46:31 |
6.413 |
8.27 |
7:15 |
152 |
166 |
6:57 |
123 | |
7:32 7:08 7:06 6:57 7:40 7:15 7:00 |
Saucony Type A6 (2) |
Is my hip beginning to hurt...? |
| Road - Around home - 10k - 20161205 around home 10k |
05 Dec 16 05:49 |
47:30 |
6.418 |
8.11 |
7:24 |
148 |
164 |
7:11 |
136 | |
7:39 7:21 7:11 7:11 7:50 7:23 6:59 |
Saucony Type A6 (2) |
Chilly again. Slightly sore hip after the run (didn't feel it during the run) |
| Road - Around home - 10k - 20161204 around home 10k |
04 Dec 16 09:58 |
45:13 |
6.387 |
8.48 |
7:05 |
156 |
170 |
6:46 |
146 | |
7:16 6:51 6:46 6:52 7:32 7:13 6:59 |
Saucony Type A6 (2) |
Felt like I was running slower today, but my breathing was high, so I was working harder, I didn't look at my watch at all (for any of these 10 10ks) so was surprised to see I'd gone a minute quicker than yesterday, again |
| Road - Around home - 10k - 20161203 around home 10k |
03 Dec 16 05:44 |
46:39 |
6.418 |
8.26 |
7:16 |
151 |
167 |
7:06 |
126 | |
7:24 7:08 7:09 7:06 7:39 7:13 7:09 |
Saucony Type A6 (2) |
Day 3 - surprised I was a minute quicker today, much warmer than 2 days ago (5 rather than -5). pb on the big hill! |
| Road - Around home - 10k - 20161202 around home 10k |
02 Dec 16 05:58 |
47:47 |
6.403 |
8.04 |
7:28 |
151 |
166 |
7:13 |
128 | |
7:52 7:32 7:14 7:14 7:47 7:13 7:15 |
Saucony Type A6 (2) |
Day 2 - all good |
| Road - Around home - 10k - 20161201 around home 10k |
01 Dec 16 05:53 |
48:19 |
6.411 |
7.96 |
7:32 |
147 |
163 |
7:16 |
130 | |
7:49 7:29 7:16 7:18 7:57 7:29 7:16 |
Saucony Type A6 (2) |
Run 1 of '10 in 10' - very cold! -5 all the way round. |
| Road - Around home - 3 mile - 20161124 around home 3 miles |
24 Nov 16 06:17 |
24:36 |
3.182 |
7.76 |
7:44 |
0 |
0 |
7:23 |
95 | |
8:17 7:23 7:34 7:20 |
Saucony Type A6 (2) |
(forgot my hr strap) |
| Road - Around home - 2k - 20161120 around home 2k |
20 Nov 16 17:40 |
11:29 |
1.339 |
7.00 |
8:35 |
0 |
0 |
8:37 |
31 | |
8:37 8:26 |
Saucony Type A6 (2) |
Recovery run after today's 10k and sprint duathlon |
| Road - Races - Duathlon - 20161120 Chilly duathlon - run 2 |
20 Nov 16 12:57 |
13:33 |
1.928 |
8.54 |
7:02 |
163 |
167 |
7:02 |
26 | |
7:02 7:02 |
Saucony Type A6 (2) |
|
| Road - Races - Duathlon - 20161120 Chilly duathlon - run 1 |
20 Nov 16 12:16 |
13:34 |
1.978 |
8.75 |
6:51 |
162 |
170 |
6:26 |
25 | |
6:26 7:18 |
Saucony Type A6 (2) |
|
| Road - Races - 20161120 Chilly 10k |
20 Nov 16 10:14 |
40:07 |
6.278 |
9.39 |
6:23 |
167 |
174 |
6:06 |
69 | |
6:06 6:22 6:15 6:32 6:26 6:41 6:21 |
Saucony Type A6 (2) |
Tough run, but one of my fastest 10k's - and am doing a duathlon 2 hours later |
| Road - Around home - 2k - 20161119 around home 2k |
19 Nov 16 16:37 |
08:15 |
1.220 |
8.88 |
6:46 |
149 |
159 |
6:47 |
25 | |
6:47 6:40 |
Saucony Type A6 (2) |
|
| Road - Around home - 10k - 20161116 around home 10k |
16 Nov 16 06:18 |
48:55 |
6.423 |
7.88 |
7:37 |
146 |
160 |
7:25 |
138 | |
7:35 7:25 7:25 7:30 8:12 7:37 7:32 |
Saucony Type A6 (2) |
Another slow one on purpose. 146 hr compared to 150 last week |
| Road - Races - 20161113 Cardiff Mo run 10k |
13 Nov 16 11:23 |
40:18 |
6.165 |
9.18 |
6:32 |
167 |
173 |
6:12 |
1322 | |
6:12 6:30 6:25 6:44 6:46 6:39 6:14 |
Saucony Type A6 (2) |
Had hoped to break 40 mins, but struggled in the second half. Not surprising considering how little running I've done recently due to dodgy hip/ares/leg |
| Road - Around home - 2k - 20161112 around home 2k |
12 Nov 16 12:55 |
07:41 |
1.211 |
9.46 |
6:21 |
153 |
166 |
6:20 |
24 | |
6:20 6:24 |
Saucony Type A6 (2) |
|
| Road - Around home - 10k - 20161109 around home 10k |
09 Nov 16 06:04 |
49:22 |
6.438 |
7.82 |
7:40 |
149 |
164 |
7:22 |
142 | |
7:44 7:22 7:26 7:40 8:17 7:33 7:35 |
Saucony Type A6 (2) |
Was mimicking ste's recent 10k @7:40 pace for 140 hr, but my 150 hr is significantly higher! |
| Road - Park Runs - Cardiff - 20161105 Cardiff park run |
05 Nov 16 09:02 |
19:28 |
3.089 |
9.52 |
6:18 |
168 |
174 |
6:07 |
22 | |
6:07 6:25 6:24 6:07 |
Saucony Type A6 (2) |
After lack of running recently with bad hip I'm happy with this time |
| Road - Around home - 2 mile - 20161103_061158 |
03 Nov 16 06:11 |
14:48 |
2.001 |
8.11 |
7:24 |
146 |
161 |
7:18 |
48 | |
7:29 7:18 0:00 |
Saucony Type A6 (2) |
|
| Road - Around home - 2 mile - 20161029_073641 |
29 Oct 16 08:36 |
14:06 |
2.014 |
8.57 |
7:00 |
149 |
167 |
6:55 |
47 | |
7:03 6:55 8:38 |
Saucony Type A6 (2) |
|
| Road - Around home - 2k - 20161023 around home 2k |
23 Oct 16 08:10 |
09:34 |
1.340 |
8.41 |
7:08 |
148 |
158 |
7:09 |
32 | |
7:09 7:05 |
Saucony Type A6 (2) |
After 40 mile bike - not sure if hip is sore or not... |
| Road - Around home - 2k - 20161020 around home 2k |
20 Oct 16 06:26 |
08:51 |
1.189 |
8.06 |
7:26 |
140 |
151 |
7:28 |
24 | |
7:28 7:16 |
Saucony Type A6 (2) |
Short run to test bad hip - still bad :( |
| Road - Around home - 20161015 around home 5k |
15 Oct 16 07:03 |
22:51 |
3.091 |
8.12 |
7:23 |
143 |
156 |
7:11 |
65 | |
7:45 7:13 7:11 7:36 |
Saucony Type A6 (2) |
Was going to run my usual 10k, but afer a couple of miles my hip was hurting so rather than make it worse I stopped and walked home |
| Road - Park Runs - Cardiff - 20161008 Cardiff park run |
08 Oct 16 09:04 |
19:19 |
3.064 |
9.52 |
6:18 |
166 |
173 |
6:04 |
15 | |
6:04 6:18 6:34 6:00 |
Saucony Type A6 (2) |
Little bit dissapointed with this, really struggled on the final mile, sore legs |
| Road - Maldon - 20161006 Maldon 10k |
06 Oct 16 06:42 |
44:34 |
6.229 |
8.39 |
7:09 |
154 |
163 |
7:04 |
61 | |
7:28 7:05 7:11 7:06 7:04 7:04 6:58 |
Saucony Type A6 (2) |
Good run |
| Road - Races - 20161002 Cardiff half marathon 16 |
02 Oct 16 10:01 |
1:27:46 |
13.140 |
8.98 |
6:41 |
169 |
178 |
6:35 |
141 | |
6:42 6:42 6:46 6:45 6:44 6:40 6:42 6:39 6:35 6:46 6:36 6:39 6:38 5:56 |
Saucony Type A6 (2) |
Very good run. Set off easy, targetted 45 mins for first half then planned to try to negative splty - and I did! Probably second best run (after manchester marathon) pacing and enjoyment wise, as I didn't go flat out until mybe the last mile. After Hever castle middle distance tri last Sunday very happy with today |
| Road - Around home - 2 mile - 20161001 around home 2 miles |
01 Oct 16 08:48 |
13:30 |
1.990 |
8.85 |
6:47 |
154 |
168 |
6:52 |
46 | |
6:52 6:42 |
Saucony Type A6 (2) |
|
| Road - Around home - 8 miles - 20160921 around home 8 miles |
21 Sep 16 05:38 |
57:05 |
8.085 |
8.50 |
7:04 |
155 |
166 |
6:50 |
164 | |
7:23 6:55 6:50 6:54 7:29 7:07 6:58 6:53 6:55 |
Saucony Type A6 (2) |
|
| Road - Bute Park - 2k fast blasts - 20160918 2k fast blast |
18 Sep 16 09:25 |
11:01 |
1.308 |
7.12 |
0:00 |
169 |
169 |
0 |
9 | |
0:00 |
Saucony Type A6 (2) |
|
| Road - Around home - 3 mile - 20160915 around home 3 milles |
15 Sep 16 06:21 |
23:54 |
3.351 |
8.41 |
7:08 |
150 |
162 |
6:59 |
92 | |
7:15 7:05 6:59 7:22 |
Saucony Type A6 (2) |
After 16 mile hilly bike |
| Road - Around home - 8 miles - 20160913 around home 8 miles |
13 Sep 16 05:39 |
57:56 |
7.982 |
8.27 |
7:15 |
152 |
169 |
6:58 |
172 | |
7:34 7:10 7:00 6:58 7:33 7:14 7:27 7:08 |
Saucony Type A6 (2) |
|
| Road - Around home - 2 mile - 20160911 around home 2 miles |
11 Sep 16 07:17 |
14:08 |
2.046 |
8.69 |
6:54 |
149 |
160 |
6:49 |
51 | |
7:01 6:49 6:00 |
Saucony Type A6 (2) |
After 26 mile hilly bike |
| Road - Around home - 2 mile - 20160908 around gome 2 miles |
08 Sep 16 06:29 |
14:32 |
2.057 |
8.49 |
7:04 |
149 |
160 |
7:00 |
52 | |
7:00 7:11 6:02 |
Saucony Type A6 (2) |
After 23 mile bike |
| Road - Around home - 10k - 20160907 around home 10k |
07 Sep 16 05:49 |
46:01 |
6.443 |
8.40 |
7:09 |
154 |
167 |
6:55 |
124 | |
7:17 7:03 6:57 6:55 7:48 7:04 6:40 |
Saucony Type A6 (2) |
|
| Road - Races - Triathlon - 20160903 - Gower olympic tri - run |
03 Sep 16 09:47 |
43:28 |
5.799 |
8.00 |
7:30 |
157 |
164 |
6:59 |
319 | |
8:09 6:59 7:09 8:09 7:15 7:13 |
Saucony Type A6 (2) |
Sandy, hilly, very wet |
| Road - Around home - 2 mile - 20160831 around home 2 mile |
31 Aug 16 06:54 |
14:30 |
2.042 |
8.45 |
7:06 |
149 |
159 |
7:03 |
49 | |
7:03 7:11 6:00 |
Saucony Type A6 (2) |
After 41 mile bike |
| Road - Around home - 2 mile - 20160830 around home 2 mile |
30 Aug 16 07:01 |
14:39 |
2.049 |
8.39 |
7:09 |
147 |
157 |
7:09 |
52 | |
7:11 7:09 6:14 |
Saucony Type A6 (2) |
After 41 mile bike |
| Road - Around home - 10k - 20160828 around home 10k |
28 Aug 16 08:41 |
45:03 |
6.428 |
8.56 |
7:01 |
154 |
168 |
6:45 |
126 | |
7:27 7:03 6:59 6:45 7:25 6:49 6:02 |
Saucony Type A6 (2) |
|
| Road - Around home - 2 mile - 20160827 around home 2 miles |
27 Aug 16 07:34 |
14:02 |
2.039 |
8.72 |
6:53 |
151 |
163 |
6:42 |
51 | |
7:05 6:42 6:04 |
Saucony Type A6 (2) |
After 22 mile bike |
| Road - Around home - 2 mile - 20160824 around home 2 miles |
24 Aug 16 07:16 |
14:19 |
2.040 |
8.55 |
7:01 |
152 |
162 |
7:00 |
49 | |
7:00 7:05 5:55 |
Saucony Type A6 (2) |
After 16 miles bike |
| Road - Pembrokeshire - 20160817 Whitesands beach to campsite |
17 Aug 16 18:35 |
21:26 |
3.076 |
8.61 |
6:58 |
156 |
167 |
6:42 |
93 | |
7:32 6:42 6:43 6:12 |
Saucony Type A6 (2) |
|
| Road - Races - Triathlon - 20160806 Gower Sprint Tri - run |
06 Aug 16 09:01 |
20:15 |
2.817 |
8.35 |
7:11 |
158 |
163 |
7:07 |
41 | |
7:07 7:19 7:07 |
Saucony Type A6 (2) |
About half of the run was on sandy beach |
| Road - Around home - 10k - 20160802 around home 10k |
02 Aug 16 06:17 |
47:09 |
6.397 |
8.14 |
7:22 |
151 |
167 |
7:11 |
135 | |
7:30 7:14 7:11 7:13 7:47 7:28 6:59 |
Saucony Type A6 (2) |
|
| Road - Around home - 5km - duathlon - 20160801 5k plus |
01 Aug 16 07:09 |
23:45 |
3.333 |
8.42 |
7:08 |
151 |
161 |
6:55 |
92 | |
7:21 7:02 6:55 7:22 |
Saucony Type A6 (2) |
After 23 mile bike |
| Road - Park Runs - Cardiff - 20160730 Cardiff park run |
30 Jul 16 09:05 |
18:55 |
3.083 |
9.78 |
6:08 |
165 |
177 |
5:54 |
21 | |
5:54 6:15 6:20 5:13 |
Saucony Type A6 (2) |
Hoped for 19:00 and got it - but only just, was nearly sick after finishing as I sprinted the final bit. Happy with the time - did the recent 1 mile blasts help? |
| Road - Around home - 5km - duathlon - 20160726 around home 5k plus |
26 Jul 16 06:54 |
25:02 |
3.364 |
8.06 |
7:27 |
148 |
159 |
7:22 |
90 | |
7:31 7:22 7:25 7:32 |
Saucony Type A6 (2) |
After 11 mile began loop bike |
| Road - Around home - 5km - duathlon - 20160723 around home 5k plus |
23 Jul 16 08:50 |
24:28 |
3.349 |
8.21 |
7:18 |
157 |
169 |
7:11 |
92 | |
7:23 7:11 7:18 7:27 |
Saucony Type A6 (2) |
After 10 mile thornhill bike loop |
| Road - Races - Triathlon - 20160721 Cotswold 226 - run |
17 Jul 16 12:05 |
4:09:10 |
23.830 |
5.74 |
10:27 |
142 |
163 |
8:27 |
266 | |
8:27 8:48 8:59 9:01 11:27 9:04 9:19 9:46 9:19 10:29 11:20 10:25 11:33 12:29 10:42 11:05 10:48 11:37 11:36 11:56 11:56 8:59 11:26 10:23 |
Saucony Type A6 (2) |
Slowest marathon ever! - was it just the heat (it was hot), or did I overcook the bike? |
| Road - Around home - 2 mile - 20160713 around home 2 miles |
13 Jul 16 07:12 |
15:04 |
2.055 |
8.18 |
7:20 |
145 |
158 |
7:17 |
51 | |
7:25 7:17 6:31 |
Saucony Type A6 (2) |
After 16 mile bike |
| Road - Around home - 3 mile - 20160710 around home 3 miles |
10 Jul 16 09:42 |
24:17 |
3.334 |
8.24 |
7:17 |
156 |
166 |
7:04 |
96 | |
7:23 7:04 7:16 7:41 |
Saucony Type A6 (2) |
After 33 mile bike ride |
| Road - Around home - 2 mile - 20160702 around home 2 miles |
02 Jul 16 08:58 |
15:20 |
2.051 |
8.02 |
7:29 |
147 |
156 |
7:22 |
51 | |
7:22 7:37 6:47 |
Saucony Type A6 (2) |
Brick after 64 mile bike |
| Road - Around home - 2 mile - 20160628 around home 2 miles |
28 Jun 16 07:12 |
14:20 |
2.024 |
8.47 |
7:05 |
151 |
162 |
7:05 |
53 | |
7:07 7:05 5:44 |
Saucony Type A6 (2) |
Brick after 16 mile began loop |
| Road - Races - Triathlon - 20160626 Cardiff tri 2016 run |
26 Jun 16 08:44 |
41:19 |
6.077 |
8.82 |
6:48 |
162 |
169 |
6:44 |
82 | |
6:49 6:46 6:44 6:47 6:51 6:52 6:25 |
Saucony Type A6 (2) |
Consistent pace! |
| Road - Around home - 2 mile - 20160623 around home 2 miles |
23 Jun 16 07:14 |
14:07 |
2.051 |
8.72 |
6:53 |
154 |
163 |
6:51 |
49 | |
6:51 6:57 6:14 |
Saucony Type A6 (2) |
Brick run after 16 mile began loop |
| Road - Around home - 2 mile - 20160619 around home 2 mile |
19 Jun 16 06:59 |
14:03 |
2.021 |
8.63 |
6:57 |
153 |
163 |
6:54 |
51 | |
7:01 6:54 6:06 |
Saucony Type A6 (2) |
Brick run after 40 mile bike |
| Road - Around home - 1 mile - 20160617 1 mile |
17 Jun 16 18:07 |
10:48 |
1.571 |
8.73 |
6:53 |
150 |
161 |
6:51 |
24 | |
6:51 6:56 |
Saucony Type A6 (2) |
Quick mile before tomorrows park run |
| Road - Around home - 2 mile - 20160612 around home 2 miles |
12 Jun 16 08:28 |
14:31 |
2.038 |
8.42 |
7:07 |
153 |
163 |
7:04 |
50 | |
7:04 7:13 6:17 |
Saucony Type A6 (2) |
Brick run after 40 mile bike |
| Road - Around home - 2 mile - 20160604 around home 2 mile |
04 Jun 16 12:01 |
15:02 |
2.047 |
8.17 |
7:21 |
146 |
162 |
7:19 |
51 | |
7:19 7:23 6:54 |
Saucony Type A6 (2) |
Easy run after 2 mile very easy bike before tomorrows devil ride |
| Road - Around home - 10k - 20160601 around home 10k |
01 Jun 16 05:50 |
47:04 |
6.405 |
8.17 |
7:21 |
146 |
159 |
7:00 |
129 | |
7:59 7:00 7:13 7:07 7:33 7:15 7:13 |
Saucony Type A6 (2) |
Its a tough start going this way round - feels like theres more up overall but there cant be |
| Road - Around home - 10k - 20160526 around home 10k |
26 May 16 05:54 |
46:40 |
6.379 |
8.20 |
7:19 |
150 |
163 |
7:03 |
124 | |
7:29 7:18 7:12 7:03 7:54 7:13 6:40 |
Saucony Type A6 (2) |
|
| Road - Races - Triathlon - Porthcawl Olympic Tri - Run 2016 |
22 May 16 09:10 |
40:27 |
6.001 |
8.90 |
6:44 |
161 |
168 |
6:35 |
85 | |
6:50 6:43 6:35 6:54 6:48 6:37 0:00 |
Saucony Type A6 (2) |
Not bad, was getting quicker all the way round |
| Road - Around home - 2 mile - 20160521 around home 2 miles |
21 May 16 10:37 |
13:22 |
2.009 |
9.02 |
6:39 |
156 |
170 |
6:36 |
47 | |
6:42 6:36 5:58 |
Saucony Type A6 (2) |
|
| Road - Around home - 4 mile - 20160518 around home 4 miles |
18 May 16 06:36 |
28:29 |
4.015 |
8.46 |
7:06 |
155 |
166 |
7:02 |
98 | |
7:11 7:02 7:04 7:04 7:26 |
Saucony Type A6 (2) |
|
| Road - Races - Triathlon - Llanelli Sprint Tri - run 2016 |
15 May 16 09:11 |
19:34 |
3.042 |
9.33 |
6:26 |
161 |
170 |
6:21 |
37 | |
6:30 6:28 6:21 6:08 |
Saucony Type A6 (2) |
|
| Road - Other - 20160514 Llanelli coastal path |
14 May 16 18:26 |
10:18 |
1.557 |
9.07 |
6:37 |
149 |
162 |
6:41 |
33 | |
6:41 6:31 |
Saucony Type A6 (2) |
Warm up for tomorrows triathlon |
| Road - Around home - 4 mile - 20160511 around home 4 miles |
11 May 16 04:10 |
29:35 |
4.019 |
8.15 |
7:22 |
148 |
161 |
7:13 |
96 | |
7:16 7:13 7:29 7:29 7:16 |
Saucony Type A6 (2) |
|
| Road - Park Runs - Cardiff - 20160507 Cardiff park run |
07 May 16 09:04 |
19:05 |
3.076 |
9.67 |
6:12 |
166 |
175 |
5:54 |
20 | |
5:54 6:13 6:31 6:04 |
Saucony Type A6 (2) |
Surprised at the pace on this, thought it would be slower after a marathon less than a week ago. |
| Road - Around home - 2 mile - 20160506 around home 2 miles |
06 May 16 06:40 |
14:25 |
2.043 |
8.50 |
7:03 |
150 |
159 |
7:04 |
52 | |
7:04 7:04 6:40 |
Saucony Type A6 (2) |
After 10 mile ride - first since milton keynes marathon - not too bad |
| Road - Races - 20160502 Milton Keynes marathon |
02 May 16 10:03 |
3:24:26 |
26.093 |
7.66 |
7:50 |
157 |
173 |
6:36 |
473 | |
6:46 6:51 6:45 6:36 6:48 6:47 6:44 6:54 6:53 6:53 6:47 6:59 7:15 7:26 7:49 7:49 12:18 8:59 8:53 8:54 9:07 9:02 9:03 8:57 8:43 8:01 4:29 |
Saucony Type A6 (2) |
Aimed for sub 3 - and failed! Possibly too quick to the half mark at 1:29, but by mile 15 was suffering. Walked mile 17? then ran the rest at 150 hr (9 min mile) - poor |
| Road - Races - Milton Keynes 5k Rocket 2016 |
01 May 16 09:00 |
18:58 |
3.114 |
9.85 |
6:05 |
164 |
174 |
5:52 |
32 | |
5:52 6:11 6:17 5:34 |
Saucony Type A6 (2) |
The day before a 3 hour marathon attempt, so weas going to take it easy but predictably smashed it on the day - 4th fastest 5k ever, hard! |
| Road - Park Runs - Cardiff - 20160423 Cardiff park run |
23 Apr 16 09:02 |
18:58 |
3.076 |
9.73 |
6:10 |
169 |
175 |
5:43 |
25 | |
5:43 6:17 6:34 5:26 |
Saucony Type A6 (2) |
Finally sub 19 again, hard! |
| Road - Bute Park - 2k fast blasts - 20160417 2k fast blast |
17 Apr 16 09:32 |
08:14 |
1.301 |
9.48 |
6:20 |
155 |
164 |
6:20 |
0 | |
6:20 6:18 |
Saucony Type A6 (2) |
|
| Road - Races - 20160410 Manchester Marathon |
10 Apr 16 09:01 |
3:06:47 |
26.220 |
8.42 |
7:07 |
157 |
185 |
6:53 |
267 | |
7:08 6:53 7:00 7:07 7:10 7:08 7:03 7:10 7:02 7:06 7:12 7:06 7:10 7:06 7:09 7:11 7:01 6:54 7:03 7:12 7:00 7:17 7:25 7:21 7:21 7:02 6:43 |
Saucony Type A6 (2) |
Perfect run, pretty sure can go sub 3 next time...
The day before: Did a 5km run at 09:30, 7:37 min/mile but quite hilly and with several gates, so actual running pace was a bit faster. Had lasagne and chips with a bit of sald for both lunch and dinner. Had a bag of crips and some nut in the evening. Went to bed at may 10:30, but couldn't sleep for what felt like hours.
Woke up at 06:30 feeling knackered. Had yogurt and fruit, followed by a bowl of porridge with some sugar, and a glass of oj for brekky, before 07:00. Dont remember drinking or eating anything else.
It had frozen over night (frost on cars) and was cold before the start (wore an old t-shirt which I threw away at the start). Wore ron-hill shorts and running vest, more mile 'London' socks and type a6 Saucony shoes. Lubed up with plenty of vaseline jelly on feet, nips and crotch (but forgot arm pits).
Was carrying two SIS Go gels from the start but they had caffeine so I didn't want them until half way. The first water stop was at 6 miles ish so I had a good drink of water and two sis non-caffeine gels in the next mile. I had several good mouthfuls of water at each water station. Think I had a SIS go electolyte gel (possibly raspberry) at maybe mile 10 and it was nice. Then had a normal caffiene gel (cola) at mile 14, and another at maybe mile 18. I tired another electolyte gel at 20-21 miles but couldn't finish it. Then at maybe 23 miles had a double espresso 150mg caffeiene go gel and that was good.
Wasn;t sure what pace to go at, decided sub 3 would be too hard, so instead decided 3:0x would be a good time, which is 7:14 or under. So I set off at 7:10's and see how it goes. Wasn't surprised when several miles were ~7:00 but felt good, low hr (after the initial high 180 readings went back to 152 ish) and could breath fine, drink fine, so thought I'd see how long I could do that.
At half way my time was 1:32 something, so I thought brill, should be sub 3:10 if I can just maintain this pace. I expected it to get harder af amybe mile 15-18, but was still getting some good times just over 7:00. I think at mile 20ish I saw Ste's yellow calf socks in the distance and though I'd see if I could catch him up. It took maybe 2 more miles but I caught him and we ran together for a bit. but after a bit less than a mile he said he couldn't keep up and dropped back. I was still feeling good, no suggestion og walking nor struggling yet so I kept plugging away. One or two people were walking now and I was overtaking a lot of others.
By mile 23 I was feeling tight calves, and I'd felt hot spots in my toes for miles, but nothing too bad. I was getting a little desperate for a caffeien gel which I'd read would be near the end, and finally at maybe mile 23 I got one, and more water. I took a mile to drink the gel and felt good, but my times were now ~7:15 ish, I was slowing a bit. I was still overtaking plenty of people who must have gone out too fast, and by now I had it in my head I'd achieve sub 3:10 as long as I could keep running, and even had thoughts of a negative split, but I was definately slowing down.
I tried hard for the 25th mile, and thought I was running well, but the 25th mile was my slowest. The last mile I knew I'd finish string, and maybe sped up a but, but it was a long last mile. Several mile markers had been 'late; compared to the watch, and the finish was too, maybe the whole run was a bit long. I heard Charlotte and the boys shouting near the finish and managed to give a good smile - I'd done it!
Didn't once think about London Good For Age of sub 3:05 untill the last half mile but realised it wasn't going to be - next time! So I'd ran it all fine, with a good low hr, no problems and just a popped blister on my big toe. Bit of chaffing under my arm pits, and my hr plaster was too high so have a red welt from that, but overall a very good run - brilliant!
The next day my calves are very tight when walking, but cycling and swimming is fine.
Milton Keynes in 3 weeks? Sub 3? Its got to be worth a try? |
| Trail - Lakes - 20160409 Low Wray |
09 Apr 16 09:30 |
23:45 |
3.112 |
7.86 |
7:38 |
148 |
159 |
7:22 |
90 | |
7:43 7:57 7:22 6:14 |
Saucony Type A6 (2) |
On gravel trail/path from Low Wray campsite towards Ambleside - lots of gates, hilly |
| Road - Races - 20160403 Bournemouth Bay 10k |
03 Apr 16 09:21 |
40:20 |
6.219 |
9.25 |
6:29 |
166 |
173 |
6:14 |
68 | |
6:14 6:25 6:31 7:08 6:18 6:22 6:08 |
Saucony Type A6 (2) |
Hard race - into the wind for the first 3k, then a steep zigzag up to the clifftop really ruined my sub 40min time. |
| Road - Bournemouth - 20160402 Bouremouth sea front |
02 Apr 16 17:39 |
13:12 |
1.742 |
7.92 |
7:35 |
142 |
160 |
6:48 |
27 | |
6:48 8:38 |
Saucony Type A6 (2) |
Warm up before tomorrows 10k - did the last bit with Charlotte |
| Road - Races - Duathlon - 20160320 F3 Windsor Olympic Duathlon - run 2 |
20 Mar 16 10:46 |
20:23 |
3.140 |
9.24 |
6:30 |
156 |
165 |
6:24 |
26 | |
6:32 6:36 6:24 6:02 |
Saucony Type A6 (2) |
|
| Road - Races - Duathlon - 20160320 F3 Windsor Olympic Duathlon - run 1 |
20 Mar 16 09:01 |
39:56 |
6.264 |
9.41 |
6:23 |
162 |
169 |
6:16 |
65 | |
6:16 6:23 6:19 6:22 6:26 6:26 6:39 |
Saucony Type A6 (2) |
|
| Road - Park Runs - Cardiff - 20160312 Cardiff park run |
12 Mar 16 09:03 |
19:07 |
3.101 |
9.73 |
6:10 |
163 |
173 |
5:52 |
19 | |
5:52 6:17 6:23 5:42 |
Saucony Type A6 (2) |
Happy days |
| Road - Around home - 20160305 18 miles |
05 Mar 16 09:52 |
2:10:24 |
18.206 |
8.38 |
7:10 |
158 |
168 |
6:45 |
265 | |
7:10 6:45 6:49 6:52 7:06 6:55 6:54 6:56 6:56 6:58 7:10 7:18 7:13 7:19 7:29 7:56 7:37 7:31 7:18 |
Saucony Type A6 (2) |
Wanted to get 18 miles in today. Was intending to maintain 3h marathon pace (6:51) all the way, though I knew it would be hard after barely managing that 3 weeks ago on a 15 mile run. That time my hr was 159 and it was the same today, so I worked just as hard, but after 10/11 miles I started slowing down.
I could see that my hr was dropping a bit (156 ish) but I just couldn't maintain sub 7 minute pace. I got slower and slower, and the last 2 or 3 miles were very hard - considered stopping early but knew that would be bad for the future. I had a decent breakky 1.5 hours before the run, and had 5 gels (Torq) befire and during the run so energy shouldn't have been a problem.
Left foot ball was pretty sore by the end, and toes were pretty sore too. The next day suffering bad doms, really quite sore, though did do a 24 mile bike ride this morning but 18.6 mph, not great. Strange as after the 15 mile run I felt fine. |
| Road - Races - 20160228 St Davids day 10k |
28 Feb 16 12:01 |
38:42 |
6.106 |
9.47 |
6:20 |
167 |
173 |
6:14 |
72 | |
6:14 6:21 6:20 6:16 6:30 6:25 5:51 |
Saucony Type A6 (2) |
New 10k pb (at least it would have been had a bit the full 10k - felt good, worked very hard and 5 of the 6 miles were under 40min 10k pace - superb! |
| Road - Races - Duathlon - Chilly Duathlon 2016 - Run 2 |
21 Feb 16 13:15 |
12:52 |
1.913 |
8.92 |
6:44 |
164 |
170 |
6:49 |
34 | |
6:49 6:38 |
Saucony Type A6 (2) |
|
| Road - Races - Duathlon - Chilly Duathlon 2016 - Run 1 |
21 Feb 16 12:36 |
12:09 |
1.967 |
9.72 |
6:11 |
159 |
171 |
6:02 |
44 | |
6:02 6:20 |
Saucony Type A6 (2) |
|
| Road - Around home - 1 mile - 20160220 1 mile |
20 Feb 16 13:14 |
06:57 |
1.061 |
9.16 |
6:33 |
156 |
162 |
6:31 |
27 | |
6:31 7:10 |
Saucony Type A6 (2) |
Quick 1 mile after a 4 mile bike before tomorrows duathlon |
| Road - Around home - 2 mile - 20160212 around home 2 miles |
12 Feb 16 16:55 |
13:35 |
2.059 |
9.10 |
6:36 |
153 |
168 |
6:34 |
53 | |
6:39 6:34 6:22 |
Saucony Type A6 (2) |
|
| Road - Bute Park - 2k fast blasts - 20160207 2k fast blast |
07 Feb 16 09:25 |
07:57 |
1.302 |
9.82 |
6:06 |
160 |
168 |
6:00 |
21 | |
6:00 6:29 |
Saucony Type A6 (2) |
|
| Road - Bute Park - 2k fast blasts - 20160131 2k fast blast fixed |
31 Jan 16 09:23 |
11:01 |
1.670 |
9.09 |
6:36 |
160 |
255 |
6:02 |
48 | |
6:02 7:27 |
Saucony Type A6 (2) |
|
| Road - Cardiff Bay - 20160126 Cardiff Bay half marathon |
26 Jan 16 06:51 |
1:31:14 |
13.064 |
8.59 |
6:59 |
156 |
165 |
6:47 |
186 | |
7:10 6:59 7:09 7:00 6:51 6:49 6:58 6:52 6:47 7:01 7:14 6:53 7:06 6:43 |
Saucony Type A6 (2) |
Planned to run a half today, hoped for 3:00 marathon pace, but felt crap last night and this morning but decided to run anyway. First mile was slow so I accepted it wasn't going to be on pace, but then the miles got quicker and quicker. The wind helped a lot around the barrage. Don't know what happened with mile 11, very slow.! Anyway, chuffed wth time, not too hard. |
| Road - Commute - From work - 3.6 miles - 20160107 from work |
07 Jan 16 17:20 |
27:47 |
3.836 |
8.29 |
7:15 |
152 |
162 |
7:06 |
68 | |
7:11 7:06 7:14 7:29 |
Saucony Type A6 (2) |
|
| Road - Commute - To work - 3.6 miles - 20160107 to work |
07 Jan 16 07:41 |
27:51 |
3.659 |
7.88 |
7:37 |
151 |
162 |
7:24 |
50 | |
7:48 7:24 7:33 7:44 |
Saucony Type A6 (2) |
|
| Road - Other - 20151220 Cardiff Junior Parkrun route |
20 Dec 15 10:07 |
07:48 |
1.245 |
9.58 |
6:16 |
159 |
167 |
6:17 |
24 | |
6:17 6:12 |
Saucony Type A6 (2) |
Several seconds slower than last time! (wearing new pair of Type A6's for the first time |
