31 Dec 2006

Running:
16km - 1:31

Last 10 miles of the year. Very wet and windy.

28 Dec 2006

Cross Trainer:
10:00 - 2.5km (P1, L4)
10:00 - 2.4km (P1, L4)
10:00 - 2.5km (P1, L5)

This is much tougher than I anticipated...

25 Dec 2006

Running:
13.5km - 1:17

Nice run before the turkey madness...

19 Dec 2006

Running:
10km - 54:00

Bitterly cold. Moderate speed. On track.

17 Dec 2006

Weights: 260 reps @ 30lbs

80 situps


Just couldn't get myself to run today...

14 Dec 2006

Running:
10.5km - 1:00

Very slow and very wet. Jaw still a bit in pain; never knew that a fractured tooth could be such agony...

10 Dec 2006

Weights: 200 reps @ 30lbs

50 situps


Decided to start doing some strength training again.

November 2006 Body Composition

Weight
90.4kg (-1.7kg)
Body Fat
20.0% (-0.3%)
Total Body Water
53.2% (-0.1%)
Muscle Mass
68.8kg (-1.0kg)
Physique Rating
2
Basal Metabolic Rate2117 KJ (-34)
Metabolism Age
34 (-1)
Bone Mass
3.6kg

02 Dec 2006

Seeley Cup 10k - 51:59 [Results] [Google Earth KML File]

KM 1: 5:08
KM 2: 4:55
KM 3: 4:58
KM 4: 5:06
KM 5: 4:54
KM 6: 6:18
KM 7: 5:07
KM 8: 4:58
KM 9: 5:16
KM 10: 4:43

Another crap race. Atrial flutter just after half time albeit a slow start. Very frustrating...
My watch showed 30 seconds less than the actual finish time - not that it matters!

30 Nov 2006

Running:
10 mins warmup
2000m (8:57) ++++ 2000m (8:56) ++ 1000m (4:24)
10 mins cooldown

Severe gales and rain. Shortened the last split. Hard

28 Nov 2006

Running:
30 mins warmup
5000m 23:48 (4:47, 4:46, 4:51, 4:44, 4:36)
10 mins cooldown

Slower than planned; just couldn't get the speed up...

26 Nov 2006

Running:
12km - 1:08

Nice run, undulating all the way. Perfect weather.

21 Nov 2006

Rowing:
30:00 - 6709m

Weights: 100 reps @ 40lbs

Early morning gym; not my favourite...

19 Nov 2006

Running:
12km - 1:08

Easy run, undulating all the way. Quite cold and very windy.

15 Nov 2006

Running:
10km - 58:00

Pretty horrendous conditions: heavy rain, strong wind and cold.

11 Nov 2006

Running:
14.4km - 1:23

Easy run, 50% undulating terrain. Very windy.

10 Nov 2006

Ice Skating!

Things you do to keep the kids happy... First time in probably 20 years. Still able to get round the rink a couple of times without landing on the ice.

09 Nov 2006

Running:

30 mins warmup
5000m - 23:48 (4:49, 4:52, 4:43, 4:42 4:42)
5 mins cool down

No big problems.

07 Nov 2006

Running:

35 mins warm up
1000m (4:16) ++ 1000m (4:13) ++ 1000m (4:10)
5 mins cool down

Atrial flutter after 20 minutes warm up. Ok afterwards.

October 2006 Body Composition

Weight
92.1kg
Body Fat
20.3%
Total Body Water
53.1%
Muscle Mass
69.8kg
Physique Rating
2
Basal Metabolic Rate2151 KJ
Metabolism Age
35
Bone Mass
3.6kg

Tanita BC540

They are not scales. It is a body composition monitor! Apparently I have a metabolism age of 33! So, every first Monday of the month I will provide information on:

  • Weight
  • Body Fat %
  • Total Body Water %
  • Basal Metabolic Rate
  • Metabolism Age
  • Bone Mass
  • Muscle Mass
  • Physique Rating

  • 04 Nov 2006

    Running:
    15km - 1:22

    Moderate speed. Perfect conditions. Felt good.

    03 Nov 2006

    Swimming:
    600m (12, 4, 8)


    First swim in more 4 months. Heavy arms...

    02 Nov 2006

    Treadmill ECG

    Bruce Protocol: 16 minutes 24 seconds, workload 19.4 METS. Apparently got pretty far before a short, but useful atrial flutter occurred (250 bpm). Result!

    29 Oct 2006

    Running:
    10km - 58min

    First 35 minutes easy (with my mum!) and the rest fast.

    No GPS, no heart rate, no good. Perfect weather, though...

    27 Oct 2006

    Running:
    10km - 59:00

    Slow run, felt a bit sluggish. HR monitor not working properly; either battery low or I can now run uphill with a pulse of 42 - I hope it is former...

    21 Oct 2006

    Running:
    16km - 1:26:30

    Faster than planned. Very good run. GPS all over the place...

    18 Oct 2006

    Running:
    12km - 1:05

    Moderate speed. Everything back to (ab)normal.

    11 Oct 2006

    Running:
    10km - 60:00

    First recovery run. Legs rather heavy...

    08 Oct 2006

    Cologne Marathon - 4:08:01 [Result]




    KM 1: 06:02
    KM 2: 06:05
    KM 3: 05:48
    KM 4: 05:50
    KM 5: 05:42
    KM 6: 05:38
    KM 7: 05:41
    KM 8: 05:46
    KM 9: 05:42
    KM 10: 05:43
    KM 11: 05:31
    KM 12: 05:40
    KM 13: 05:37
    KM 14: 05:35
    KM 15: 05:32
    KM 16: 05:33
    KM 17: 06:02
    KM 18: 05:31
    KM 19: 05:42
    KM 20: 05:40
    KM 21: 05:43
    Half: 2:00:42
    KM 22: 05:28
    KM 23: 05:36
    KM 24: 05:46
    KM 25: 09:10
    KM 26: 05:48
    KM 27: 05:39
    KM 28: 05:39
    KM 29: 05:40
    KM 30: 06:09
    KM 31: 05:37
    KM 32: 05:45
    KM 33: 05:58
    KM 34: 05:40
    KM 35: 05:59
    KM 36: 06:25
    KM 37: 05:46
    KM 38: 06:41
    KM 39: 05:57
    KM 40: 06:32
    KM 41: 05:52
    KM 42: 05:37

    Ah well, another miss on the 4 hour barrier. Atrial flutter just after km 25 for about 3 1/2 minutes (plus 30 seconds to convince the ambulance crew to let me go...). Took it easy afterwards and quite enjoyed the run.

    05 Oct 2006

    Running:
    10km - 59:00

    Last jog before the big one. Done the miles, got the speed and lost the weight; if the ticker plays along everything should be fine...

    01 Oct 2006

    Running:
    16km - 1:30

    Last 10 miles in marathon speed. No problems at all with the ticker.

    30 Sep 2006

    Bangor 10km - 1:01:48 [Results] [Google Earth KML File]

    Two atrial flutter episodes at 3km and 5.5km, respectively (approximately 5 minutes each with peaks of 235 bpm according to HRM). Worst timing possible. Very depressing. Not quite sure whether to run next week...

    Not that it matters, but km1=4:45, km2=4:43 and km3=4:50.

    28 Sep 2006

    Running:
    10km: 57:00

    Another easy and short run. Battery on GPS watch died. Again.

    23 Sep 2006

    Dublin Half-Marathon - 1:51:00 [Results] [Google Earth KML File]

    Start: 0:42
    Mile 1: 8:15
    Mile 2: 8:50
    Mile 3: 8:35
    Mile 4: 8:32
    Mile 5: 8:21
    Mile 6: 8:25
    Mile 7: 8:28
    Mile 8: 8:43
    Mile 9: 8:22
    Mile 10: 8:08
    Mile 11: 8:17
    Mile 12: 8:15
    Mile 13: 8:19

    Quite a nice race if the long uphill stretches at 6 and 12 miles wouldn't be. Was a bit tough towards the end, but ok. Got a bit sick afterwards.

    21 Sep 2006

    Running:
    10km - 54:00

    Moderate speed; last test before Saturday.

    18 Sep 2006

    Rowing:
    2000m - 07:56

    Weights: 120 reps @ 40lbs

    Felt I had to do something for my upper body for a change...

    16 Sep 2006

    Running:
    32km - 3:04

    Second 20 miler with less problems than first one. Left hamstring still not ok. Watch / GPS died!

    14 Sep 2006

    Running:
    14.7km - 1:20

    Moderate speed. First run without foot / ankle support. Almost there...

    13 Sep 2006

    Running:
    11.3km - 1:03

    Easy run to test out foot which is better than anticipated.

    09 Sep 2006

    Sprained Ankle

    Right foot of little use for a couple of days. Very frustrating...

    04 Sep 2006

    Running:
    11km - 1:04

    Good run at moderate speed around the Itzhoe forest area. So much easier to run with a buddy.

    03 Sep 2006

    Hamburg 10km - 48:06 [Result]

    KM 1: 4:49
    KM 2: 4:48
    KM 3: 4:44
    KM 4: 4:43
    KM 5: 4:42
    KM 6: 4:47
    KM 7: 4:48
    KM 8: 4:57
    KM 9: 4:50
    KM 10: 4:44

    Very big race with 5,000 runners. Terrible time; just wasn't a good day. GPS didn't work either...

    01 Sep 2006

    Running:

    25 mins warmup
    1000m (4:18) ++ 1000m (4:19) ++ 1000m (4:18) ++ 1000m (4:15) ++ 1000m (4:13)
    10 mins cooldown

    A bit slower than usual but shorter breaks in between.

    30 Aug 2006

    Running:
    10.2km - 60:00

    Easy recovery run in the rain.

    28 Aug 2006

    Running:
    32km - 3:02

    First 20 miler in 4 hour Marathon speed. Everything ok, apart from the left hamstring.

    27 Aug 2006

    Running:
    11.2km - 1:06

    This was supposed to be a 20 mile run, but I got blurred vision after an hour and had to stop. I'll have another go tomorrow and declare this one as an easy recovery run...

    25 Aug 2006

    Killyleagh 5 Miles - 37:18 [Results] [Google Earth KML File]

    Mile 1: 7:32
    Mile 2: 7:30
    Mile 3: 7:41
    Mile 4: 7:15
    Mile 5: 7:19

    Last minute decision to run this one. Quite a tough course. Undulating all the way. Missed PB by 1 second!

    24 Aug 2006

    Running:
    10 mins warmup
    1600m (7:00) +**+ 1600m (6:57) +**+ 1600m (6:58)
    15 mins cooldown

    That was pretty tough. HR a bit high afterwards.

    20 Aug 2006

    Running:
    27.8km - 2:38

    Perfect conditions. 2/3 of the marathon in 4 hour pace. So far so good, apart from bleeding nipples ;-)

    17 Aug 2006

    Running:
    15 mins warmup
    1000m (4:10) ++ 1000m (4:11) ++ 1000m (4:08)
    35 mins cooldown

    Quite comfortable. Seems better with shorter warmup and longer cooldown.

    15 Aug 2006

    Running:
    16km - 1:28

    Easy run, very wet. GPS went ballistic and started counted backwards...

    13 Aug 2006

    Running:
    22.0 km - 2:01

    First 15km easy, bit of a struggle towards the end when hamstring started playing up again.

    First of six +20km runs before the Marathon.

    10 Aug 2006

    Running:
    11.3km - 1:01:30

    Partly undulating. Moderate speed. Breathing still a bit funny, but better than it was.

    07 Aug 2006

    Running:
    10km - 60:00

    Early morning jog in the Algarve. Very hot, very dry and very hilly...


    05 Aug 2006

    Running:
    11.0km - 60:00 (tread mill)

    A bit faster, still no problems. I hate gyms...

    03 Aug 2006

    Running:
    10.8km - 60:00 (tread mill)

    A bit faster, still no problems.

    01 Aug 2006

    Running:
    10.7km - 60:00 (tread mill)

    A bit faster, still no problems.

    30 Jul 2006

    Running:
    10.5km - 60:00 (tread mill)

    A bit faster, still no problems.

    Swim:
    500m (approx)

    27 Jul 2006

    Running:
    10.2km - 60:00 (tread mill)

    First test run in the gym, a week after a bit of an atrial flutter and some chest pain. No problems.

    20 Jul 2006

    Running:
    9.2km - 54:00

    Recovery run. Heavy legs, very hot.

    19 Jul 2006

    Cycling:
    58km - 2:12

    Nice and hot. Could have done with 20km less after yesterday's race...

    18 Jul 2006

    Portaferry 10 Miles - 1:19:16 [Results] [Google Earth KML File]

    Mile 1: 7:52
    Mile 2: 7:52
    Mile 3: 7:52
    Mile 4: 7:56
    Mile 5: 7:50 - 39:22
    Mile 6: 7:57
    Mile 7: 7:57
    Mile 8: 8:07
    Mile 9: 8:15
    Mile 10: 7:34 - 39:50

    Very good. New PB! Undulating course, perfect conditions. Stinker of a hill at Mile 9.

    16 Jul 2006

    Running:
    25 mins warmup
    1000m (4:06) ++ 1000m (4:10) ++ 1000m (4:09) ++ 1000m (4:18)
    10 mins cool down

    Very hot, got stun in the nose / lip by some insect. Skipped last planned 1000m since first one was too fast and 10 miler coming up on Tuesday.

    11 Jul 2006

    Running:
    16km - 1:25

    Test run for next week. Second half 41 minutes.

    09 Jul 2006

    Running:
    55 mins Warmup
    1000m (4:13) ++ 1000m (4:13) ++ 1000m (4:11)
    10 mins Cooldown

    06 Jul 2006

    Running:
    11km - 1:01

    Moderate speed; a bit of a struggle.

    05 Jul 2006

    Cycling:
    48km - 1:48

    Perfect cycling conditions. Warm and no wind.

    01 Jul 2006

    Running:
    16.0km - 1:29

    Was supposed to be an easy 10 miler. Very warm, HR too high, got quite sick at the end

    27 Jun 2006

    Running:
    12.5km - 1:10

    Relatively easy run. Bit of a strain in right upper leg.

    25 Jun 2006

    Randalstown 10k - 47:41 [Results] [Google Earth KML File]

    KM 5: 24:24
    KM 6: 4:45
    KM 7: 4:52
    KM 8: 4:54
    KM 9: 4:38
    KM 10: 4:18

    Had to take it easy after the Half-Marathon on Wednesday, too much red wine on Friday and inhaling half a ton of dust yesterday.

    23 Jun 2006

    Running:
    8km - 45:00 (appox.)

    Easy recovery run. Oh, and I got a new New Balance cap. Isn't life exciting...

    21 June 2006

    Lisburn Half Marathon - 1:49:48 [Results] [Google Earth KML File]

    Start: 0:34 (Championchip)
    Mile 1: 8:11

    Mile 2: 8:28
    Mile 3: 8:25
    Mile 4: 8:15
    Mile 5: 8:14 - 41:33
    Mile 6: 8:23
    Mile 7: 8:48
    Mile 8: 7:47
    Mile 9: 8:46
    Mile 10: 7:57 - 41:41
    Mile 11: 8:04
    Mile 12: 8:03
    Mile 13: 8:19

    Not bad, given that the course was very challenging and it was gale force winds of over 50km/h. New PB! Chipped time was 1:49:14, but no chipped times have been published...

    17 Jun 2006

    Running:
    35 mins Warmup
    1000m (4:20) ++ 1000m (4:14) ++ 1000m (4:10)
    30 mins Cool Down

    Slow start, better towards the end. Should be enough for Lisburn.

    15 Jun 2006

    Running:
    10.5km - 60:00

    Another easy run; eyes back to normal.

    14 Jun 2006

    Running:
    10km - 56km

    Easy run. Had the 'out-of-focus' thingy for 30 minutes...

    The Bizarre World of Cricket

    Have been to my first Cricket match - One Day International between Ireland and England. Good entertainment. England won. I think.

    12 Jun 2006

    Rowing:
    30:00 - 6820m

    Thought I give the legs some rest and use the gym, now that is has most of a window.

    11 Jun 2006

    Running:
    24.0km - 2:14

    Very warm, good HR. Left hamstring tight.

    09 Jun 2006

    Running:
    10km - 58:00

    Recovery run with heavy legs. 27 degrees!

    08 Jun 2006

    Cycling:
    27km - 1:01

    Quick evening spin. Nice and warm.

    07 Jun 2006

    Craigavon 10km - 47:04 [Results] [Google Earth KML File]

    Very hot and no km markers. Started too fast and suffered badly in the end. New PB - 47 minutes is crackable...

    Badminton

    Created a little badminton court in the garden to get rid of the excess energy in the evening...

    04 Jun 2006

    Cycling:
    48.0km - 1:57

    Very windy, very hilly, very good...

    02 Jun 2006

    Running:
    10.0km - 56:00

    Very warm. Easy run. HR a bit high.

    Swimming: 500m (12, 8)

    Cologne Marathon

    Decision made. Just signed up for the Cologne Marathon on October 8th to finally crack those 4 hours...

    31 May 2006

    Ballymena 5 Mile - 37:17 [Results] [Google Earth KML File]

    Mile 1: 7:23
    Mile 2: 7:30
    Mile 3: 7:29
    Mile 4: 7:27
    Mile 5: 7:26

    Fast 2 1/2 lap course. New PB; very good.

    28 May 2006

    Running:

    20.0km - 1:46:40

    First 10k (55:15), second 10k (51:25)! Very strong 2nd half with good heart rate.

    26 May 2006

    Running:

    30 Minutes Warm Up
    1000m (4:20) ++ 1000m (4:17) ++ 1000m (4:18) ++ 1000m (4:21) + 1000m (4:15)
    10 Minutes Cool down


    Very tough - must have been the Guinness on Wednesday...

    23 May 2006

    Running:
    12.5km - 1:07

    Moderate speed, still wet and windy and cold.
    Used new insoles for the first time; not quite sure about them yet...

    22 May 2006

    Running:
    10.5km - 57:15

    Moderate speed, quite cold. Still a few problems with left hamstring.

    20 May 2006

    Mannheim Marathon Duo - Cancelled!

    The entire event was cancelled due to severe wind of over 100 km/h and torrential rain. A lot of trees on the road, roof tiles all over the place and 8,000 very frustrated runners!

    Went for a 11.5km run (1:05) through the rubble to get rid of some excess energy before hitting the beers...


    16 May 2006

    Running:
    10.0km - 57:30

    Easy recovery run. Very wet and muddy.

    12 May 2006

    Les Jones Memorial 10k - 48:18 [Results] [Google Earth KML File]

    1 km - 4:47
    2 km - 4:58
    3 km - 4:39
    4 km - 4:37
    5 km - 4:46 - 23:47
    6 km - 4:54
    7 km - 4:46
    8 km - 4:49
    9 km - 5:20
    10km - 4:36

    A real stinker of a hill at 8km, which costed at least 30 seconds. Perfect conditions; 7 seconds short of a PB - very promising, given the tough course.

    10 May 2006

    Running:
    10.8km - 61:00

    Easy run on soft ground.

    Also got my orthoses (bespoke insoles, 7 times the price); have to break them in for a few days before I will start using them for running - after the big one next week.

    09 May 2006

    Running:
    35 minutes Warm Up
    1000m (4:15) ++ 1000m (4:14) ++ 1000m (4:17) ++ 1000m (4:11) ++ 1000m (4:10)
    10 minutes Cool Down

    First really warm day. Very good.

    06 May 2006

    Running:
    25.0km - 2:17:20

    Constant speed throughout, but heart rate went through the roof: (5 km - 163, 10km - 170, 15km - 172, 20km - 179, 25km - 188). Not sure why it was so high from the beginning, so the last 20 minutes were pretty tough.

    05 May 2006

    Swimming: 1000m (20, 20)

    A tick faster than usual.

    Acquired a New Balance Bottle Belt for the long runs to come. Isn't life exciting...

    03 May 2006

    Running:
    12.4km - 1:10

    Easy run, partly undulating. Heavens opened after 10 seconds... Very wet.
    Slight pull in right hamstring.

    01 May 2006

    Running:
    16.1km - 1:55

    Last 10 miles of the Belfast Marathon accompanying the chap below on his inaugural Marathon.


    30 Apr 2006

    Running:
    20 Minutes Warm-Up
    5000m - 23:57 (4:45, 4:50, 4:51, 4:47, 4:42)
    5000m - 23:47 (4:42, 4:48, 4:46, 4:47, 4:44)
    10 Minutes Cool Down

    Good speed; there was room left, especially on the first leg.

    28 Apr 2006

    Running: 10.5km - 58:45
    Easy recovery run. Half undulating course.

    Also bought a Reebok gym ball (without the woman), so I can tackle pelvic tilts, torso stretches and abdominal crunches...

    26 Apr 2006

    Running:
    30 minutes Warm Up
    1000m (4:17) ++ 1000m (4:13) ++ 1000m (4:15) ++ 1000m (4:18) ++ 1000m (4:15)
    10 minutes Cool Down

    Back on the track

    23 Apr 2006

    Running:
    22.0km - 1:58:45

    Constant speed; heart rate went up with distance.

    20 Apr 2006

    Running:
    14.1km - 1:14:30

    Same forest route as 2 days ago. 24 degrees. Very good!

    17 Apr 2006

    Swimming: 1000m (12, 8, 20)

    Outdoor swimming pool!

    Also had to climb 339 steps to the castle in Heidelberg...

    15 Apr 2006

    Running:
    13.3km - 1:12

    Nice run through Plankstadt forests...

    13 Apr 2006

    Running:
    13.3km - 1:13:30

    Easy run; very windy.

    Podiatrist & Physio

    Finally got measured properly by a podiatrist. Need custom-made orthotics due to front-foot pronation.

    Also, core instability in my lower back; have to do various stupid-looking exercises for initially 3 months. And sit straight. And walk properly. And .... Looks like I am getting old...

    Physio

    Been to the physio today and was told that my body frame is asymetrical which causes pain in my but and shoulder. Require orthotics.

    More physio (quite painful trigger point massage) needed over the next few weeks. At least I am able to train - less running, more cross-training.

    05 Apr 2006

    Running:
    10.8 km - 59:00

    Moderate speed, parts undulating.

    Looks like my buttock injury is back. Very frustrating...

    04 Apr 2006

    Running:
    4.2 km - 23:40 (easy)
    3 * 360m Hill run (1:44, 1:46, 1:44)
    5.0 km - 29:30 (easy)

    I hate hill running!!!

    02 Apr 2006

    Running:
    17.16km - 1:38

    Recovery run in pooring rain (average HR of 149).

    01 Apr 2006

    Cycling:
    31.0km - 1:22

    First cycle in a very long time. Still quite cold & windy. Sour bum...

    29 Mar 2006

    Queen's 5k - 22:56 [Results] [Google Earth KML File]

    1 km - 4:30
    2 km - 4:38
    3 km - 4:41
    4 km - 4:30
    5 km - 4:33

    Fast course. Very good.

    28 Mar 2006

    Running
    11.47km - 1:04:30

    Easy and relaxing; very cold, wet and windy again. First run with my new toy; very impressive indeed. Below 2 sample pictures from the software provided.

    Garmin Forerunner 305

    I am now the proud owner of a Garmin Foreruner 305. Pretty impressive so far; will take it out for its first run tomorrow...

    25 Mar 2006

    Omagh Half-Marathon 21.1km - 1:52:50 [Results]

    Mile 01 - 8:40
    Mile 02 - 8:25
    Mile 03 - 8:23
    Mile 04 - 8:26
    Mile 05 - 8:47 / 42:41
    Mile 06 - 8:17
    Mile 07 - 8:30
    Mile 08 - 8:34
    Mile 09 - 8:29
    Mile 10 - 8:37 / 1:25:09
    Mile 11 - 9:45
    Mile 12 - 8:43
    Mile 13 - 8:27

    Tough course. Undulating all the way and a real bastard hill at 10 miles. Good conditions (12-14 degrees, dry, but quite windy). Not an ideal run, but given the hard course and the events of the last few days, this was all that was possible today.

    21 Mar 2006

    Running
    11.2km - 1:02:30

    Easy run to clear my head around the country side at home.

    19 Mar 2006


    Downpatrick 10k - 48:11 [Results]

    01 km - 4:58
    02 km - 5:00
    03 km - 5:00
    04 km - 4:47
    05 km - 5:00 / 24:47
    06 km - 4:47
    07 km - 4:49
    08 km - 4:40
    09 km - 4:35
    10 km - 4:35

    Up to Downpatrick Cathedral (!) followed by a slightly undulating course. Quite pleased with the time. Good preparation for next week.

    18 Mar 2006

    2 Years since the little heart op!

    Cross training has been replaced by two days of insulating the roof...

    16 Mar 2006

    Running
    15km - 1:24

    Still very cold, hail stones and windy. Easy relaxing run. Upper back got a bit stiff.

    15 Mar 2006

    Running:
    30 Minutes Warmup
    1600m (7:06) +**+ 800m (3:30) ++ 800m (3:28m) ++ 800m (3:28m) ++ 800m (3:27m)
    10 Minutes Cooldown

    Had planned to do 3*1m, but didn't feel ok after the first 4 laps. Freezing cold and windy.

    14 Mar 2006

    Spinning: 30 minutes

    100 Situps

    Stupidly forgot my running stuff on the first day when it feels like spring...

    08 Mar 2006

    Weights: 200 reps @ 50lbs

    60 situps

    Feeling a bit wobbly since yesterday; cold/fly-like symptoms - hence no running this week yet...

    06 Mar 2006

    Rowing: 10000m - 44:48


    First row without any blisters. The New Grip rowing gloves are doing their job. Isn't life exciting...

    04 Mar 2006

    Albertville 5 Mile - 38:40 [Results]

    Mile 1: 7:38
    Mile 2: 7:50
    Mile 3: 7:28
    Mile 4: 7:57
    Mile 5: 7:45

    First race of the year. Very cold, sleet, snow and windy. Fast flat course. Had planned to get closer to 38 minutes; still a PB...

    03 Mar 2006

    Swimming: 600m (12, 8, 4)

    First swim in a long time; very rusty...

    02 Mar 2006

    Running:
    25 Minutes Warm Up
    800m (3:28) +*** 800m (3:32) +**+ 800m (3:29) +**+ 800m (3:28) +**+ 800m (3:28) +**+ 800m (3:26)
    5 Minutes Cool Down

    Very cold. Ice on track.

    23 Feb 2006

    Running:
    30 Minutes Warm Up
    1600m (7:00) +**+ 1600m (6:57) +**+ 1600m (7:06)
    5 Minutes Cool Down

    Cold and wet. Burned out during last leg.

    21 Feb 2006

    Running:
    20 Minutes Warm Up
    5000m - 23:53
    5 Minutes Cool Down

    18 Feb 2006

    Running:
    16.5km - 1:28:00

    2nd half 2 minutes faster than first half.

    16 Feb 2006

    Running:
    30 Minutes Warm Up
    1000m (4:24) +*** 1000m (4:27) +*** 1000m (4:30) +*** 1000m (4:30) +*** 1000m (4:26)

    No energy left for cool down...

    14 Feb 2006

    Running:
    11.6km - 1:04:00
    20 Minutes easy (approx. 5:30)
    30 Minutes moderate (4:50 - 5:10) ondulating terrain
    15 Minutes easy (approx. 5:30)

    First run in shorts this year and training back to normal.

    New Gym

    After a bit of a strange week, we finally finished the gym. Still no electricity or serious kit (apart from the rowing machine), but a start. Skipped running on Tuesday because of terrential rain and gale force winds. On Wednesday the car died on the way to training. Putting down floors and lifting kit has to count as cross-training...

    09 Feb 2006

    Running:
    25 minutes easy (5:30-5:45)
    25 minutes hard (4:40-5:00)
    10 minutes easy(5:30-5:45)

    05 Feb 2006

    Running:
    16.5km - 1:34:00

    Very relaxed and easy. Ran half the distance with my dad, which was very encouraging indeed!

    04 Feb 2006


    Rowing: 6782m - 30:00

    Felt a bit rough on the Concept2 rower after some heavy drinking hard work with those 2 yahoos in lovely Donegal...

    02 Feb 2006

    Running:
    20 Minutes Warm Up
    5000m - 24:23
    10 Minutes Cool Down

    31 Jan 2006

    Running:
    20 Minutes Warm Up
    800m (3:27) ** 800m (3:31) +* 800m(3:33) ++ 800m(3:29) +* 800m(3:29) +* 800m(3:27)
    10 Minutes Cool Down

    29 Jan 2006

    Running: 14.8km - 1:21:00

    Had to take it a bit easy. Left calf giving me some trouble.

    27 Jan 2006

    Running:
    10 Minutes Warm Up
    8000m - 39:46
    10 Minutes Cool Down

    More than 2 minutes faster than scheduled; not sure if this was a good idea...

    25 Jan 2006

    Running:
    12 Minutes Warm Up
    400m (1:41) **** 600m (2:38) **** 800m(3:34) **** 1200m(5:26) +*** 800m(3:34) +*** 600m(2:38) +*** 400m(1:42)
    10 Minutes Cool Down

    * 100m jogging
    + 100m walking

    Straight off the plane and on the track. Not a good idea...

    22 Jan 2006

    Running: 15.5km - 1:29:00

    Went running with an old school mate back home. Very good and relaxed. Decided to run the Mannheim Marathon Duo in May together!

    Polar RS200sd Running Computer


    Finally got round to buy myself a Polar with heart rate monitoring (via Wearlink transmitter) and speed & distance tracking (via footpod). Still battling through the 82 page instructions...

    19 Jan 2006

    Running:
    20 Minutes Warm Up
    4.8km - 23:40
    10 Minutes Cool Down

    18 Jan 2006

    Weights: 150 reps @ 40lbs

    17 Jan 2006

    Running:
    12 Minutes Warm Up
    12 * 400m
    10 Minutes Cool Down

    Stupidly forgot my watch so I couldn't time the laps. Reckon it was between 1:40 and 1:45, but we'll never know...

    15 Jan 2006

    Running: 12.0km - 1:05:45

    Rain and strong winds. Good run, although some jet lag.

    FIRST

    Having read about this in Runner's World, I have decided that, for the first time, I will follow a proper training schedule. The FIRST programme claims that 3 key runs per week are sufficient to improve your (half-) marathon performance, supplemented by 1-2 weekly cross-training sessions (rowing, cycling, swimming, weights, etc).

    I am planning to follow the 18 week half-marathon training programme, which will finish on May, 22nd. The target time for the 21.1km is 1:48 (10 km of 48 minutes plus 20 seconds per mile).

    13 Jan 2006

    Running: 8.0km - 0:44:00 (Tread mill)

    Body back to abnormal. Had a very good 45 minute head and shoulder massage prior to the run. Good preparation for jetleg to come, I hope...

    12 Jan 2006

    Feeling slightly better, but still a bit wobbly. Horizontal most of the day. Needless to say, running was still not on the agenda.

    11 Jan 2006


    Not a good day at all. Woke up feeling slightly strange. Got to crazy Bangkok in the afternoon and felt worse. Threw up entire stomach content in the evening; reckon it was food poisoning from the prawns I ate the night before. An interesting way to loose weight...

    10 Jan 2006

    Running: 12.0km - 1:03:00 (Tread mill)

    Back to the stop & go tread mill (Stex 8020T - the random running machine). Also not quite sure how accurate the device is. This was after another nice 45 minute foot massage.

    09 Jan 2006


    Did a lot of walking on my day off, so the calfs are a bit wobbly. Had a phantasic 30 minutes foot massage for less than £2!

    08 Jan 2006

    Running: 10.0km - 0:53:00 (Tread mill)
    Swimming: 500m

    Running on a very dodgy tread mill in a hotel in Chiang Mai in Thailand. The belt kept slipping after every 5-6 steps and the machine cut out power 4 times, both of which is slightly irritating. With outside temperatures above 30 degrees Celcius, it was hard to understand how they manage to keep the water temperature that cold...

    04 Jan 2006

    Running: 11.0km - 1:02:00

    Easy, faster towards the end. Still a bit of a cold. Butt fine for the first time in weeks!

    02 Jan 2006

    Running: 10.5 km - 0:58:00

    1st run of the year. Felt good, although the cold. Started feeling my buttocks a little bit on the last 10 minutes.

    01 Jan 2006

    Weights: 120 reps @ 40lbs
    Rowing: 5000m - 21:30

    No hangover! Feel crap though. Caught a bit of a cold.

    1st Blog

    First Blog attempt. Wasn't quite sure what to blog about, so I thought I'll keep a diary of my running / rowing / etc. I was told this is the thing to do, so here we go.