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...
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...
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...
10.5km - 1:00
Very slow and very wet. Jaw still a bit in pain; never knew that a fractured tooth could be such agony...
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 Rate | 2117 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!
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
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...
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...
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.
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.
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.
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 Rate | 2151 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: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!
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...
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...
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...
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.
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...
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...
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.
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.
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.
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.
18 Sep 2006
Rowing:
2000m - 07:56
Weights: 120 reps @ 40lbs
Felt I had to do something for my upper body for a change...
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!
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...
14.7km - 1:20
Moderate speed. First run without foot / ankle support. Almost there...
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.
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.
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.
28 Aug 2006
Running:
32km - 3:02
First 20 miler in 4 hour Marathon speed. Everything ok, apart from the left hamstring.
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...
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!
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.
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 ;-)
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 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...
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.
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.
11.3km - 1:01:30
Partly undulating. Moderate speed. Breathing still a bit funny, but better than it was.
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.
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.
19 Jul 2006
Cycling:
58km - 2:12
Nice and hot. Could have done with 20km less after yesterday's race...
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.
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.
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.
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
16.0km - 1:29
Was supposed to be an easy 10 miler. Very warm, HR too high, got quite sick at the end
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...
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...
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.
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.
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 hasmost of a window.
30:00 - 6820m
Thought I give the legs some rest and use the gym, now that is has
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...
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...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.
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.
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...
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...
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.
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...
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.
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.
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.
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.
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.
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.
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.
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 - 58:45Easy 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 onthe track
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
17 Apr 2006
Swimming: 1000m (12, 8, 20)Outdoor swimming pool!
Also had to climb 339 steps to the castle in Heidelberg...
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...
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.
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...
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!!!
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!!!
01 Apr 2006
Cycling:
31.0km - 1:22
First cycle in a very long time. Still quite cold & windy. Sour bum...
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.
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.
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.
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.
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...
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.
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.
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...
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...
60 situps
Feeling a bit wobbly since yesterday; cold/fly-like symptoms - hence no running this week yet...
06 Mar 2006
Rowing: 10000m - 44:48First 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...
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...
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.
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.
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.
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...
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.
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)
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!
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
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
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
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...
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...
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!
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...
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...
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...
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).
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...
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.
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...
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!
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.
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.
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.
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