26 Jun 2008

Limavady Round the Bridges 10 Miles - 1:16:13 [Results]

Mile 1: 8:03
Mile 2: 7:58
Mile 3: 7:49
Mile 4: 7:45
Mile 5: 7:31 - 39:06
Mile 6: 7:43
Mile 7: 7:33
Mile 8: 7:30
Mile 9: 7:15
Mile 10: 7:00 - 37:01

Perfect race apart from the wind. Big PB. Time for holidays...

25 Jun 2008

Running:
8km - 43:30

Easy test run before the 10 Miler tomorrow. Still a bit of pain behind the right knee, but should be ok.

23 June 2008

Running:
3km Warm-up
8 Yasso 800s - 3:38 / 3:40 / 3:33 / 3:34 / 3:34 / 3:33 / 3:34 / 3:26 -> 3:34
3km Cool-down

First time 8 Yassos; wasn't too bad, but very tired afterwards.
Lisburn Half Marathon - 1:45:12 [Results] [Google Earth]


Mile 1: 8:20
Mile 2: 8:21
Mile 3: 8:30
Mile 4: 8:17
Mile 5: 8:12 - 41:41
Mile 6: 8:25
Mile 7: 8:46
Mile 8: 7:26
Mile 9: 8:44
Mile 10: 7:32 - 40:53
Mile 11: 7:14
Mile 12: 7:21
Mile 13: 7:11

Really good race. Hadn't planned to run that fast and took it easy for the first few miles before putting the foot down. Missed PB by 20 seconds which isn't too bad on a tough course like this.

17 Jun 2008

Running:
7.5km - 43:00

Very easy run for the race tomorrow. Ankle 90% ok, just a bit stiff in the morning.

15 Jun 2008

Randalstown 10k - 46:04 [Results] [Route]

KM 1: 4:36
KM 2: 4:46
KM 3: 4:46
KM 4: 4:39
KM 5: 4:41 (23:37)
KM 6: 4:40
KM 7: 4:47
KM 8: 4:40
KM 9: 4:35
KM 10: 3:49 (Mostly downhill!)

Good news is that I improved my 10k PB by 45 seconds.Bad news is that I tripped 3 hours before the race and sprained my ankle a little bit. It was fine during the run, but hasn't been good since. Biofreeze, anti-inflammatories and some rest will hopefully fix it before Wednesday.

13 Jun 2008

Running:
3km Warm-up
6 Yasso 800s - 3:39 / 3:39 / 3:34 / 3:31 / 3:34 / 3:27 -> 3:34
3km Cool-down

Another Yasso session; number 5 was quite tough.

12 Jun 2008

Gym: 50 minutes (50 strength)

Trying to build up to an hour and then to sustain this at least once a week until Berlin.

11 Jun 2008

Running:
12.2km - 1:07

Easy run with a few hills and a quick finish.

10 Jun 2008

Bike:
20km - 1 hour (approx.)

First outing on newly built bike. Save frame, no components. Very good, expect one fall. Wrist a bit sprained, but not serious.

09 Jun 2008

Running:
11.3km - 1:04

Easy /moderate run, partly undulating, very warm.

07 Jun 2008

Running:
18.3km - 1:40

Nice sunny Saturday morning run. First 10km easy, then 4km fast (sub 20 mins), then a few hills and the rest easy.

Also had my first outing in a pair of highly attractive compression socks courtesy of CEP...

06 Jun 2008

Gym: 45 minutes (45 strength)

Decided to join a local gym for 3 month as preparation for Berlin. Not great (www.fitspacegyms.co.uk), but does the job.

03 Jun 2008

Running:
11km - 56:30

Very good run alongside the River Clyde and through Glasgow Green. 2km easy, then 6km fast (sub 30 mins) and last 3km moderate.

02 Jun 2008

Running:
10.3km - 59:00

Easy run in Manchester. Achilles ok again.

01 Jun 2008

Gym: 45 minutes (15 cardio, 30 strength)

Another hotel, another gym.