Running:
16km - 1:32
Easy 10 miler; last longish run before the marathon. So far, so good...
17 Feb 2008
Running:
14km - 1:22
Easy recovery run in very nice weather conditions. Let the tapering begin...
14km - 1:22
Easy recovery run in very nice weather conditions. Let the tapering begin...
16 Feb 2007
Running:
21.8km : 2:00
Undulating ("knee breaker") run. First 10km fast (52 minutes), the rest easy.
21.8km : 2:00
Undulating ("knee breaker") run. First 10km fast (52 minutes), the rest easy.
13 Feb 2008
Running:
15 mins warmup
1000m (4:30) ** 1000m (4:30) ** 1000m (4:26) ** 1000m (4:24) ** 1000m (4:17)
15 mins cooldown
15 mins warmup
1000m (4:30) ** 1000m (4:30) ** 1000m (4:26) ** 1000m (4:24) ** 1000m (4:17)
15 mins cooldown
09 Feb 2008
Running:
34.5km - 3:14
Last long run before Barcelona. A bit of a struggle from km 30 and hamstring still not 100%, but generally ok.
34.5km - 3:14
Last long run before Barcelona. A bit of a struggle from km 30 and hamstring still not 100%, but generally ok.
05 Feb 2008
Running:
20 mins warmup
1000m (4:28) ** 1000m (4:33) ** 1000m (4:30?) ++ 1000m (4:19) ** 1000m (4:20)
10 mins cooldown
A bit of speedwork in the fabulous Wrexham International Athletics Stadium.
20 mins warmup
1000m (4:28) ** 1000m (4:33) ** 1000m (4:30?) ++ 1000m (4:19) ** 1000m (4:20)
10 mins cooldown
A bit of speedwork in the fabulous Wrexham International Athletics Stadium.
02 Feb 2008
Running:
25.4km - 2:15
4 kms easy, then 20km in 1:43:13 (!!!), rest easy. Unbelievably fast run, partly on snow. Not sure what was different; just felt really good all the way round.
25.4km - 2:15
4 kms easy, then 20km in 1:43:13 (!!!), rest easy. Unbelievably fast run, partly on snow. Not sure what was different; just felt really good all the way round.
31 Jan 2008
Running:
10.6km - 1:01
Easy run in very wintery conditions: strong wind, rain and very cold.
10.6km - 1:01
Easy run in very wintery conditions: strong wind, rain and very cold.
29 Jan 2008
Running (Treadmill):
11km - 60:00
12min @ 10.0km/h
12min @ 10.5km/h
12min @ 11.0km/h
12min @ 11.5km/h
12min @ 12.0km/h
11km - 60:00
12min @ 10.0km/h
12min @ 10.5km/h
12min @ 11.0km/h
12min @ 11.5km/h
12min @ 12.0km/h
22 Jan 2008
Running:
20 mins warmup
1000m (4:30) ** 1000m (4:26) ** 1000m (4:23) ** 1000m (4:31) ** 1000m (4:29)
10 mins cooldown
A few quick kilometers; does not really qualify as speed work (all splits run in lane 2). Brief AF after 2000m - looks like (lack of) life is catching up...
20 mins warmup
1000m (4:30) ** 1000m (4:26) ** 1000m (4:23) ** 1000m (4:31) ** 1000m (4:29)
10 mins cooldown
A few quick kilometers; does not really qualify as speed work (all splits run in lane 2). Brief AF after 2000m - looks like (lack of) life is catching up...
19 Jan 2008
Running:
28km - 2:41
First long run this year. 2/3 marathon in 4 hour pace. A bit shorter than planned, but going in the right direction.
28km - 2:41
First long run this year. 2/3 marathon in 4 hour pace. A bit shorter than planned, but going in the right direction.
14 Jan 2008
Running:
13.7km - 1:18
Easy run and one successful attempt to get an AF at a murder hill. It was less than a minute, but I did get a reading; let's see if it is enough for a diagnosis...
13.7km - 1:18
Easy run and one successful attempt to get an AF at a murder hill. It was less than a minute, but I did get a reading; let's see if it is enough for a diagnosis...
09 Jan 2008
Running:
11km - 60:00
Early morning run in Hyde Park, London. Moderate speed, no problems.
11km - 60:00
Early morning run in Hyde Park, London. Moderate speed, no problems.
05 Jan 2007
Running:
13.5km - 1:26
Had planned to do the first 30km run this year, but conditions were pretty crazy: ice, snow, mud, water and KM splits between 6:00 and 7:30 (!) made it more a cross-country run than anything else.
Left hamstring is playing up again, so will give it some rest which is a frustrating.
Went to see the proper cross-country runners at the Belfast International XC at Stormont.
13.5km - 1:26
Had planned to do the first 30km run this year, but conditions were pretty crazy: ice, snow, mud, water and KM splits between 6:00 and 7:30 (!) made it more a cross-country run than anything else.
Left hamstring is playing up again, so will give it some rest which is a frustrating.
Went to see the proper cross-country runners at the Belfast International XC at Stormont.
02 Jan 2008
Running:14.6km - 1:20
Moderate speed with a couple of kms at 5 mins. Cold and windy.
First run with the King of Hearts Express cardiac event recorder, courtesy of the NHS. This is now attached to this box by 2 leads for 2 weeks with the objective to have an atrial flutter...
Summary 2007
| Run km | Runs | km/run | Races | Other | |
| Jan-07 | 112 | 9 | 12.44 | 0 | 3 |
| Feb-07 | 102 | 7 | 14.57 | 0 | 3 |
| Mar-07 | 130 | 10 | 13.00 | 0 | 2 |
| Apr-07 | 183 | 11 | 16.64 | 0 | 0 |
| May-07 | 164 | 14 | 11.71 | 4 | 0 |
| Jun-07 | 120 | 11 | 10.91 | 4 | 3 |
| Jul-07 | 143 | 10 | 14.30 | 1 | 5 |
| Aug-07 | 169 | 13 | 13.00 | 2 | 3 |
| Sep-07 | 207 | 12 | 17.25 | 2 | 2 |
| Oct-07 | 219 | 15 | 14.60 | 1 | 0 |
| Nov-07 | 125 | 9 | 13.89 | 0 | 2 |
| Dec-07 | 176 | 12 | 14.67 | 1 | 4 |
| Total | 1850 | 133 | 13.91 | 15 | 27 |
Total km run have increased by a mediocre 11, number of runs has decreased by 11 while the km/run has gone up from 12.77 to 13.91. 16 races (15 last year) and 27 cross-training activities (down from 39).
High point: Frankfurt Marathon in sub 4 hours
Low point: Return of the atrial flutter in July
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