30 May 2007

Ballymena Ecos 5 miles - 37:13 [Results] [Route]

Mile 1: 7:34
Mile 2: 7:33
Mile 3: 7:23
Mile 4: 7:25
Mile 5: 7:16

Personal best! 4 seconds faster than last year. Very pleased.

28 May 2007

Running:
11km - 1:06

Exploratory run to find a new route... Needless to say, got completely lost. Easy run; terrible indigestion.

26 May 20067

Running:
17km - 1:38

Easy run. Trying to keep the mileage up.

23 May 2007

Banbridge 10k - 48:12 [Results] [Route]

KM 1: 4:38
KM 2: 4:50
KM 3: 5:22
KM 4: 4:40
KM 5: 4:39
KM 6: 4:48
KM 7: 5:18
KM 8: 4:45
KM 9: 4:32
KM 10: 4:36

Very tough course. Hilly all the way. Not a bad time given that it was only 4 days since the half-marathon.

New Gear

After having been treated to a fantastic new pair of Adidas Gazelle L with LST lenses, I finally replaced my old runners with 2 new pairs:

• Saucony Hurricane 9 (for endurance)
• Brooks Vapor 7 (for speed)

21 May 2007

Running:
10km - 59:30

Legs a bit rusty. Very easy recovery run in undulating terrain.

19 May 2007

Mannheim Marathon Duo - 1:51:19 [Result] [Google Earth]

Knut: 2:05:17
Changeover: 1:20
KM 22: 4:46
KM 23: 5:18
KM 24: 5:42
KM 25: 5:42
KM 26: 5:41
KM 27: 5:23
KM 28: 5:26
KM 29: 5:25
KM 30: 5:18
KM 31: 5:17
KM 32: 5:13
KM 33: 5:19
KM 34: 4:50
KM 35: 5:14
KM 36: 5:28
KM 37: 4:56
KM 38: 5:16
KM 39: 5:02
KM 40: 5:05
KM 41: 5:01
KM 42: 4:57
Total: 3:57:53

Quiet warm and very dark. Second half approximately 2 minutes faster than first when it was much warmer. Great event!

17 May 2007

Running:
6.6km - 39 mins

Last little jog before the big one on Saturday.

15 May 2007

Running:

12 mins warmup
1600m (6:59) +**+ 1200m (5:12) +**+ 800m (3:22) +**+ 400m (1:29)
28 mins cooldown

Forgot how much I dislike speed work and running round in circles...

13 May 2007

Running:
17.25km - 1:35

Good run, moderate speed.

10 May 2007

Running:
13.8km - 1:14:30

First 10km in 53 minutes, easy thereafter. Getting slowly back to (ab)normal...

07 May 2007

Belfast Marathon Relay
7.8km - 37:50

First race in 8 months with no flutter ;-)

Team finished 45th out of 1626! Was great to run over the line in 3:14...

06 May 2007

Running:
10.3km - 60:00

Easy one hour run before the quickie tomorrow. Wet and windy.

04 May 2007

Running:
10.5km - 58:00

Moderate speed, partly undulating. Things are slowly improving...

02 May 2005

Running:
11.5km - 1:02:30

First 'proper' run after the op. 11km/h; not bad. Bit of a niggle in the groin area after 5 miles, but no problem.

April 2007 Body Composition

Weight	90.9kg (-2.0kg)
Body Fat	21.0% (-0.6%)
Total Body Water	52.5% (+0.5%)
Muscle Mass	68.3kg (-0.9kg)
Physique Rating	2 (0)
Basal Metabolic Rate	2104 KJ (-35)
Metabolism Age	37 (-2)
Bone Mass	3.5kg (-0.1kg)

That's a bit better...