Running:
12km - 1:08
Easy run on rolling hills around Waterford. Legs still a bit heavy.
26 Jul 2008
Running:
32km - 2:57
First run over 30km. Speed was (too) good until I blew up at 25k. Managed to get back ok, but got very sick (I'll spare details) about half an hour after the run. Might have been the gel I took for the first time, or the speed or the fact that it was 25 dgrees.
32km - 2:57
First run over 30km. Speed was (too) good until I blew up at 25k. Managed to get back ok, but got very sick (I'll spare details) about half an hour after the run. Might have been the gel I took for the first time, or the speed or the fact that it was 25 dgrees.
25 July 2008
Running:
10km - 57:00
Easy run before the long one tomorrow. A bit of a struggle for some reason.
10km - 57:00
Easy run before the long one tomorrow. A bit of a struggle for some reason.
23 Jul 2008
Swim: 750m (250, 250, 250)
Nice 12.5m "swimming" pool in some hotel in Cumbria. Steam room made up for it.
Nice 12.5m "swimming" pool in some hotel in Cumbria. Steam room made up for it.
22 Jul 2008
Portaferry 10Miles - 1:19:07 [Results] [Route]
Mile 1: 9:13 (approx. 200m too long!)
Mile 2: 7:53
Mile 3: 7:43
Mile 4: 7:57
Mile 5: 7:40
Mile 6: 7:37
Mile 7: 7:39
Mile 8: 7:43
Mile 9: 7:58
Mile 10: 7:26
First good run in weeks. The first mile has been changed and a stupid loop introduced which is not only steep, but also adds 200m to the first mile... My stopped time was 15 seconds faster.
Mile 1: 9:13 (approx. 200m too long!)
Mile 2: 7:53
Mile 3: 7:43
Mile 4: 7:57
Mile 5: 7:40
Mile 6: 7:37
Mile 7: 7:39
Mile 8: 7:43
Mile 9: 7:58
Mile 10: 7:26
First good run in weeks. The first mile has been changed and a stupid loop introduced which is not only steep, but also adds 200m to the first mile... My stopped time was 15 seconds faster.
Tanita BC545
Treated myself to the new Tanita BC545 Body fat analysis with segmental measurement and visceral fat indicator. Being a sucker for that sort of thing, this is a very impressive piece of kit.16 Jul 2008
Running:
14km - 1:17
First proper run in a week. Groin still a bit sore, but much better. Very wet. Again!
14km - 1:17
First proper run in a week. Groin still a bit sore, but much better. Very wet. Again!
14 Jul 2008
Running:
7.5km - 45:00
First jog after the operation. Leg still a bit sore and itchy, but generally no problems.
7.5km - 45:00
First jog after the operation. Leg still a bit sore and itchy, but generally no problems.
10 Jul 2008
Running:
18.5km - 1:37
Moderate / fast run in very, very wet conditions. Tried to get some miles in before the op tomorrow.
18.5km - 1:37
Moderate / fast run in very, very wet conditions. Tried to get some miles in before the op tomorrow.
07 Jul 2008
Swim: 750m (250, 250, 250)
Last swim outdoor. Given the op this week, I think I'll have to skip the planned triathlon.
Last swim outdoor. Given the op this week, I think I'll have to skip the planned triathlon.
06 Jul 2008
Running:
12km - 1:07
Covered well over 600m in altitude in almost 30 degrees. 2.4k downhill, 3k up, 3k down, 3k up and 0.6k down.
12km - 1:07
Covered well over 600m in altitude in almost 30 degrees. 2.4k downhill, 3k up, 3k down, 3k up and 0.6k down.
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...
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.
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.
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.
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.
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.
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.
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.
Trying to build up to an hour and then to sustain this at least once a week until Berlin.
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