Gym: 45minutes (15 cardio, 30 strength)
Very nice gym in Barcelona.
15 Apr 2008
Running:
13.6km - 1:16
Easy run. Legs still a bit heavy from the 20 miler at the weekend.
Oh, also entered the lottery for the New York Marathon...
13.6km - 1:16
Easy run. Legs still a bit heavy from the 20 miler at the weekend.
Oh, also entered the lottery for the New York Marathon...
13 Apr 2008
Running:
32km - 2:59
Quite a good run, albeit 2 almost-AFs during the first hour. Second half 4 minutes faster than first and going on wouldn't have been a problem. 2 weeks to go - tapering time again!
32km - 2:59
Quite a good run, albeit 2 almost-AFs during the first hour. Second half 4 minutes faster than first and going on wouldn't have been a problem. 2 weeks to go - tapering time again!
11 Apr 2008
Running:
10.7km - 1:01
Easy run in freak conditions. Sun, snow, hail stones and a lot of rain.
10.7km - 1:01
Easy run in freak conditions. Sun, snow, hail stones and a lot of rain.
09 Apr 2008
Running:
16.4km - 1:30
Moderate speed run; groin still a bit tight.
Had my first sports massage afterwards which was very relaxing.
16.4km - 1:30
Moderate speed run; groin still a bit tight.
Had my first sports massage afterwards which was very relaxing.
06 Apr 2008
Titanic 10km - 48:16 [Results]
km 1 - 5:12
km 2 - 5:17
km 3 - 4:59
km 4 - 4:52
km 5 - 4:39 / 24:59
km 6 - 4:40
km 7 - 4:44
km 8 - 4:43
km 9 - 4:40
km 10 - 4:26 / 23:13
Decided to take it easy at the beginning after the long run yesterday, a bit of a niggle in the groin area, strong and bitterly cold wind and even some snow.
km 1 - 5:12
km 2 - 5:17
km 3 - 4:59
km 4 - 4:52
km 5 - 4:39 / 24:59
km 6 - 4:40
km 7 - 4:44
km 8 - 4:43
km 9 - 4:40
km 10 - 4:26 / 23:13
Decided to take it easy at the beginning after the long run yesterday, a bit of a niggle in the groin area, strong and bitterly cold wind and even some snow.
05 Apr 2008
Running:
28.8km - 2:44
Decided to increase the mileage a bit after receiving notification that I have been accepted for the Big Sur International Marathon (apparently the largest rural marathon in the world) in 3 weeks time!!!
28.8km - 2:44
Decided to increase the mileage a bit after receiving notification that I have been accepted for the Big Sur International Marathon (apparently the largest rural marathon in the world) in 3 weeks time!!!
Body Composition April 2008
| Weight | 91.9kg (+0.7) |
| Body Fat | 20.9% (+1.1) |
| Total Body Water | 52.6% (-0.9) |
| Muscle Mass | 69.2kg (-0.7) |
| Physique Rating | 2 (0) |
| Basal Metabolic Rate | 2133 KJ (-18) |
| Metabolism Age | 36 (+3) |
| Bone Mass | 3.6kg (+1) |
Not moving in the right direction...
31 Mar 2008
Running:
12.8km - 1:14
Easy recovery run. Legs quite heavy which is not surprising after 2 half-marathons and a marathon in a month.
12.8km - 1:14
Easy recovery run. Legs quite heavy which is not surprising after 2 half-marathons and a marathon in a month.
29 March 2008
Omagh Half-Marathon 21.1km - 1:47:44 [Results]
Mile 01 - 9:20
Mile 02 - 8:34
Mile 03 - 8:28
Mile 04 - 8:15
Mile 05 - 8:51 / 43:28
Mile 06 - 8:22
Mile 07 - 8:03
Mile 08 - 7:51
Mile 09 - 8:01
Mile 10 - 8:03 / 1:23:48 / 40:20
Mile 11 - 7:57
Mile 12 - 7:46
Mile 13 - 7:21
How is that!!! New PB in the worst possible conditions. Start a complete shambles - almost lost a minute -, 5 degrees cold, rain / sleet and a quite tough and undulating course. Looks like the winter training is finally paying off.
Mile 01 - 9:20
Mile 02 - 8:34
Mile 03 - 8:28
Mile 04 - 8:15
Mile 05 - 8:51 / 43:28
Mile 06 - 8:22
Mile 07 - 8:03
Mile 08 - 7:51
Mile 09 - 8:01
Mile 10 - 8:03 / 1:23:48 / 40:20
Mile 11 - 7:57
Mile 12 - 7:46
Mile 13 - 7:21
How is that!!! New PB in the worst possible conditions. Start a complete shambles - almost lost a minute -, 5 degrees cold, rain / sleet and a quite tough and undulating course. Looks like the winter training is finally paying off.
26 Mar 2008
Running:
12.75km - 1:05:30
Very quick training run. Hope to carry the speed over to the weekend.
12.75km - 1:05:30
Very quick training run. Hope to carry the speed over to the weekend.
24 Mar 2008
Running:
11.5km - 1:15
What was supposed to be an easy recovery run, turned into some serious hill work around Redburn Country Park.
11.5km - 1:15
What was supposed to be an easy recovery run, turned into some serious hill work around Redburn Country Park.
22 Mar 2008
Larne Half-Marathon - 1:50:14 [Results]Mile 1: 8:58
Mile 2: 8:53
Mile 3: 9:11
Mile 4: 9:16
Mile 5: 9:33
Mile 6: 8:32
Mile 7: 8:42
Mile 8: 7:59
Mile 9: 7:40
Mile 10: 7:53
Mile 11: 7:39
Mile 12: 7:45
Mile 13.1: 8:05
Bit of a bizarre race and much faster than planned. Gale force winds and very cold for this time of the year. First 5 miles very easy, then 3 miles undulating and finally 5 miles flying....
21 Mar 2008
Running:
11.55km - 1:06
Easy run before the race tomorrow. Very cold and windy - doesn't feel like spring at all!
11.55km - 1:06
Easy run before the race tomorrow. Very cold and windy - doesn't feel like spring at all!
17 Mar 2008
Running:
11km - 1:01
Moderate speed run somewhere near Wrexham. Right heel / achilles still not 100%.
Major AF (almost 10 minutes) after dinner for no apparent reason. Not good...
11km - 1:01
Moderate speed run somewhere near Wrexham. Right heel / achilles still not 100%.
Major AF (almost 10 minutes) after dinner for no apparent reason. Not good...
My first Segway ride
Absolutely fantastic. Didn't expect to go cross-country and end up being covered with mud from top to bottom, but hey... Almost 20 miles in 3 hours - a lot of fun!
15 Mar 2008
Running:11.6km - 1:05
Nice early morning run in forest in my new Adistar Control 5. Foot / achilles ok so far; looks like the rest & ice combination has done the job.
14 Mar 2008
Gym: 60 minutes (30 cardio, 30 strength)
First activity since achilles pain. Much better - hopefully going for a run tomorrow.
First activity since achilles pain. Much better - hopefully going for a run tomorrow.
08 Mar 2008
Running:
16km - 1:32
Easy recovery run - a little bit longer than planned. Right hamstring still a bit tight, but no real problem.
16km - 1:32
Easy recovery run - a little bit longer than planned. Right hamstring still a bit tight, but no real problem.
04 Mar 2008
Running:
8.8km - 51:00
Easy recovery run / jog. Legs quite heavy, but ok. Welsh sleet just isn't the same as Spanish sun...
8.8km - 51:00
Easy recovery run / jog. Legs quite heavy, but ok. Welsh sleet just isn't the same as Spanish sun...
02 Mar 2008
Barcelona Marathon - 3:58:44 [Result] [Video]
km 1: 5:52
km 2: 5:51
km 3: 5:51
km 4: 5:44
km 5: 5:40 - 0:28:58 (28:58)
km 6: 5:49
km 7: 5:35
km 8: 5:36
km 9: 5:28
km 10: 5:43 - 0:57:11 (28:13)
km 11: 5:33
km 12: 5:43
km 13: 5:47
km 14: 5:33
km 15: 5:50 - 1:25:43 (28:32)
km 16: 5:32
km 17: 5:31
km 18: 5:31
km 19: 5:34
km 20: 5:40 - 1:53:33 (27:50)
km 21: 5:18
HM: 1:59:25
km 22: 5:17
km 23: 5:27
km 24: 5:35
km 25: 5:37 - 2:20:48 (27:15)
km 26: 6:05
km 27: 5:34
km 28: 5:21
km 29: 5:29
km 30: 5:37 - 2:48:56 (28:08)
km 31: 5:32
km 32: 5:34
km 33: 5:32
km 34: 5:33
km 35: 5:37 - 3:16:47 (27:51)
km 36: 6:09
km 37: 5:45
km 38: 5:45
km 39: 5:50
km 40: 5:51 - 3:46:07 (29:20)
km 41: 5:48
km 42: 5:51
It was 19 degrees in the shade - problem was that there was no shade to run in... I drunk well over 2 liters during the race and still got dehydrated.The course was more undulating than anticipated, but all in all a fast and very scenic. Excellent organisation and top water stations.
View Larger Map
km 1: 5:52
km 2: 5:51
km 3: 5:51
km 4: 5:44
km 5: 5:40 - 0:28:58 (28:58)
km 6: 5:49
km 7: 5:35
km 8: 5:36
km 9: 5:28
km 10: 5:43 - 0:57:11 (28:13)
km 11: 5:33
km 12: 5:43
km 13: 5:47
km 14: 5:33
km 15: 5:50 - 1:25:43 (28:32)
km 16: 5:32
km 17: 5:31
km 18: 5:31
km 19: 5:34
km 20: 5:40 - 1:53:33 (27:50)
km 21: 5:18
HM: 1:59:25
km 22: 5:17
km 23: 5:27
km 24: 5:35
km 25: 5:37 - 2:20:48 (27:15)
km 26: 6:05
km 27: 5:34
km 28: 5:21
km 29: 5:29
km 30: 5:37 - 2:48:56 (28:08)
km 31: 5:32
km 32: 5:34
km 33: 5:32
km 34: 5:33
km 35: 5:37 - 3:16:47 (27:51)
km 36: 6:09
km 37: 5:45
km 38: 5:45
km 39: 5:50
km 40: 5:51 - 3:46:07 (29:20)
km 41: 5:48
km 42: 5:51
It was 19 degrees in the shade - problem was that there was no shade to run in... I drunk well over 2 liters during the race and still got dehydrated.The course was more undulating than anticipated, but all in all a fast and very scenic. Excellent organisation and top water stations.
View Larger Map
Pre-Marathon Body Composition
| Weight | 91.2kg (+0.5) |
| Body Fat | 19.8% (-1.1) |
| Total Body Water | 53.5% (+1.0) |
| Muscle Mass | 69.9kg (+1.7) |
| Physique Rating | 2 (0) |
| Basal Metabolic Rate | 2151 KJ (+49) |
| Metabolism Age | 33 (-4!) |
| Bone Mass | 3.6kg (+1) |
Comparison against Frankfurt Marathon. Weight above the magic 90kg mark, but body fat below 20%. One week to go; that's it I guess - all I have to do now is to run...
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