58km - 2:20
What was upposed to be an easy cycle to loosen a pair of jelly legs turned into a tough session. A Never cycled in wind like this - face got wind burnt...
Also fitted new Look carbon bottle cages - a bit snobbish, but hey!
29 Mar 2009
Bike:
58km - 2:20
What was upposed to be an easy cycle to loosen a pair of jelly legs turned into a tough session. A Never cycled in wind like this - face got wind burnt...
Also fitted new Look carbon bottle cages - a bit snobbish, but hey!
58km - 2:20
What was upposed to be an easy cycle to loosen a pair of jelly legs turned into a tough session. A Never cycled in wind like this - face got wind burnt...
Also fitted new Look carbon bottle cages - a bit snobbish, but hey!
28 Mar 2009
Larne Half-Marathon - 1:41:40 [Results]
Mile 1: 8:33
Mile 2: 8:04
Mile 3: 8:17
Mile 4: 8:09
Mile 5: 8:14
Mile 6: 7:46
Mile 7: 8:12
Mile 8: 7:30
Mile 9: 6:53
Mile 10: 7:10
Mile 11: 7:10
Mile 12: 7:18
Mile 13.1: 8:21
Carbon copy race from last year, just much,much faster. PB by 1 1/2 minutes - very pleased. 239th out of over 650 and 35th out of 85 in M40 - getting old isn't that bad after all. So they tell me...
Gale force winds and quite cold. Took first 5 miles easy, then 3 miles undulating and put the foot down for the last 5 miles. First long run / race with no hip problems since September last year.
Mile 1: 8:33
Mile 2: 8:04
Mile 3: 8:17
Mile 4: 8:09
Mile 5: 8:14
Mile 6: 7:46
Mile 7: 8:12
Mile 8: 7:30
Mile 9: 6:53
Mile 10: 7:10
Mile 11: 7:10
Mile 12: 7:18
Mile 13.1: 8:21
Carbon copy race from last year, just much,much faster. PB by 1 1/2 minutes - very pleased. 239th out of over 650 and 35th out of 85 in M40 - getting old isn't that bad after all. So they tell me...
Gale force winds and quite cold. Took first 5 miles easy, then 3 miles undulating and put the foot down for the last 5 miles. First long run / race with no hip problems since September last year.
26 Mar 2009
Running:
10.5km - 60:00
Last easy run before the half-marathon on Saturday. Gail force wind, cold and rainy - great to be back...
10.5km - 60:00
Last easy run before the half-marathon on Saturday. Gail force wind, cold and rainy - great to be back...
24 Mar 2009
Running:
3km Warm-up
6 Yasso 800s - 3:33/ 3:28 / 3:31 / 3:27 / 3:34 / 3:30 -> 3:30
2km Cool-down
Quite windy. First run in new racing shoes (Brooks Racer ST4)
3km Warm-up
6 Yasso 800s - 3:33/ 3:28 / 3:31 / 3:27 / 3:34 / 3:30 -> 3:30
2km Cool-down
Quite windy. First run in new racing shoes (Brooks Racer ST4)
23 Mar 2009
Swim: 1500m
25m outdoor pool. Weird swimming with strong wind which caused constant drift to one side.
25m outdoor pool. Weird swimming with strong wind which caused constant drift to one side.
22 Mar 2009
Running:
11.2km - 1:03
Another easy run with company to finish off the week. Bit of a niggle on left shin.
11.2km - 1:03
Another easy run with company to finish off the week. Bit of a niggle on left shin.
19 Mar 2009
Running:
10km - 1:05
Very easy jog with Mahara man - a 3:05 marathon runner less than 6 months after a quadruple bypass operation. Scary stuff
10km - 1:05
Very easy jog with Mahara man - a 3:05 marathon runner less than 6 months after a quadruple bypass operation. Scary stuff
18 Mar 2009
Running:
11.25km - 60:00
Nice run along the River Regnitz in Bamberg. First half easy, second moderate / fast.
11.25km - 60:00
Nice run along the River Regnitz in Bamberg. First half easy, second moderate / fast.
16 Mar 2009
Gym 30 minutes (30 Core)
Tough core session followed by a rather boring swim...
Swim: 1600m
Tough core session followed by a rather boring swim...
Swim: 1600m
15 Mar 2009
Bike:
66km - 2:30
First long(ish) cycle in good weather. First 30 minutes crawling, then an hour undulating / hilly and last hour flat(ish). Making some progress, but still a long way to go.
66km - 2:30
First long(ish) cycle in good weather. First 30 minutes crawling, then an hour undulating / hilly and last hour flat(ish). Making some progress, but still a long way to go.
14 Mar 2009
Running:
24km - 2:12
Easy run at slow pace apart from 8km at half-way point (approx. 40 minutes). No problems at all.
24km - 2:12
Easy run at slow pace apart from 8km at half-way point (approx. 40 minutes). No problems at all.
10 Mar 2009
Running:
12.5km - 1:15
What was supposed to be an easy recovery run turned into a hilly mud bath alongside the River Goyt in Stockport.
12.5km - 1:15
What was supposed to be an easy recovery run turned into a hilly mud bath alongside the River Goyt in Stockport.
09 Mar 2009
Gym 60 minutes (20 Core, 20 Strength, 20 Core)
Quite a tough session. Only did upper body strength and started to fade during the last 10 minutes.
Quite a tough session. Only did upper body strength and started to fade during the last 10 minutes.
08 Mar 2009
Between the Bridges 10km - 45:46 [Results]
Very strange race. Apparently over 4,000 people running on an undulating Motorway on a Sunday morning in freezing weather conditions and strong wind. There were no km markers, so I had no idea how fast I was running (except the odd GPS estimates). Ended up running a PB in my first race in the M40 category!! Very promising start to the season.
Swim: 1200m
Quick post-race swim.
Very strange race. Apparently over 4,000 people running on an undulating Motorway on a Sunday morning in freezing weather conditions and strong wind. There were no km markers, so I had no idea how fast I was running (except the odd GPS estimates). Ended up running a PB in my first race in the M40 category!! Very promising start to the season.
Swim: 1200m
Quick post-race swim.
Pre-Season Body Composition
| Weight | 90.2kg |
| Body Fat | 19.7% (LA 19.1 RA 16.5 RL 16.5 LL 16.6, Body 21.9) |
| Total Body Water | 56.1% |
| Muscle Mass | 68.8kg (LA 3.9 RA 4.1 RL 11.5 LL 11.3, Body 38.0) |
| Physique Rating | 7 |
| Basal Metabolic Rate | 2133 KJ |
| Metabolism Age | 33 |
| Bone Mass | 3.6kg |
| Resting Heart Rate | 56 |
Weight and fat still too high, but moving in the right direction.
05 Mar 2009
Running:
11.6km - 60:00
Fantastic run into the sunset alongside Brighton beach. 2k easy, then 7k fast, rest easy again. Last test before Sunday - 48:00 is realistic given the course.
11.6km - 60:00
Fantastic run into the sunset alongside Brighton beach. 2k easy, then 7k fast, rest easy again. Last test before Sunday - 48:00 is realistic given the course.
04 Mar 2009
Gym 60 minutes (30 Core, 30 Strength)
JJB gym in Bolton on way to airport. 15 minutes lower body and 15 minutes upper body. Felt good.
JJB gym in Bolton on way to airport. 15 minutes lower body and 15 minutes upper body. Felt good.
03 Mar 2009
Swim: 750m
(Very) early short swim in 15m hotel pool.
Running:
8km - 45:00
Easy run alongside the River Yarrow in the dark, cold rain. Big of a niggle in the right heel /achilles.
(Very) early short swim in 15m hotel pool.
Running:
8km - 45:00
Easy run alongside the River Yarrow in the dark, cold rain. Big of a niggle in the right heel /achilles.
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