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...
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.
10 Jun 2008
Bike:
20km - 1 hour (approx.)
First outing on newly built bike. Save frame, no components. Very good, expect one fall. Wrist a bit sprained, but not serious.
20km - 1 hour (approx.)
First outing on newly built bike. Save frame, no components. Very good, expect one fall. Wrist a bit sprained, but not serious.
07 Jun 2008
Running:18.3km - 1:40
Nice sunny Saturday morning run. First 10km easy, then 4km fast (sub 20 mins), then a few hills and the rest easy.
Also had my first outing in a pair of highly attractive compression socks courtesy of CEP...
06 Jun 2008
Gym: 45 minutes (45 strength)
Decided to join a local gym for 3 month as preparation for Berlin. Not great (www.fitspacegyms.co.uk), but does the job.
Decided to join a local gym for 3 month as preparation for Berlin. Not great (www.fitspacegyms.co.uk), but does the job.
03 Jun 2008
Running:
11km - 56:30
Very good run alongside the River Clyde and through Glasgow Green. 2km easy, then 6km fast (sub 30 mins) and last 3km moderate.
11km - 56:30
Very good run alongside the River Clyde and through Glasgow Green. 2km easy, then 6km fast (sub 30 mins) and last 3km moderate.
29 May 2008
Running:
11.3km - 1:05
Easy run, partly undulating. Very nice and warm conditions.
A bit of a niggle in the right achilles afterwards. Not sure whether it is the MTBs I wore all day or the new insoles. Looks like a few days rest...
11.3km - 1:05
Easy run, partly undulating. Very nice and warm conditions.
A bit of a niggle in the right achilles afterwards. Not sure whether it is the MTBs I wore all day or the new insoles. Looks like a few days rest...
27 May 2008
Running:
10.4km - 60:00
Easy recovery run in a nice little park in Waterford. I have been wearing my new orthotics - they feel very good, but will take a little while to get used to.
10.4km - 60:00
Easy recovery run in a nice little park in Waterford. I have been wearing my new orthotics - they feel very good, but will take a little while to get used to.
26 May 2008
Gym: 35 minutes (15 cardio, 20 strength)
Swim 500m (300, 200)
Nice leisure centre as part of the hotel. Quite hungover...
Swim 500m (300, 200)
Nice leisure centre as part of the hotel. Quite hungover...
24 May 2008
Mannheim Marathon Duo - 1:44:52 [Result]
km 1 - 5:41
km 2 - 5:15
km 3 - 5:00
km 4 - 5:28
km 5 - 5:13 / 26:37
km 6 - 5:09
km 7 - 5:06
km 8 - 4:51
km 9 - 5:12
km 10 - 4:49 / 25:11 / 51:46
km 11 - 4:45
km 12 - 4:44
km 13 - 5:10
km 14 - 4:45
km 15 - 4:56 / 24:20
km 16 - 4:49
km 17 - 5:02
km 18 - 4:37
km 19 - 4:50
km 20 - 4:32 / 24:04 / 48:24
km 21.1 - 4:51
Amazing! Felt really bad before with flu-like symptoms and a lot of sweating. Started easy and the turbo kicked in at the half-way point. Couldn't have been better! New PB.
km 1 - 5:41
km 2 - 5:15
km 3 - 5:00
km 4 - 5:28
km 5 - 5:13 / 26:37
km 6 - 5:09
km 7 - 5:06
km 8 - 4:51
km 9 - 5:12
km 10 - 4:49 / 25:11 / 51:46
km 11 - 4:45
km 12 - 4:44
km 13 - 5:10
km 14 - 4:45
km 15 - 4:56 / 24:20
km 16 - 4:49
km 17 - 5:02
km 18 - 4:37
km 19 - 4:50
km 20 - 4:32 / 24:04 / 48:24
km 21.1 - 4:51
Amazing! Felt really bad before with flu-like symptoms and a lot of sweating. Started easy and the turbo kicked in at the half-way point. Couldn't have been better! New PB.
21 May 2008
Running:
20 min Warm-up
6 Yasso 800s - 3:32 / 3:34 / 3:29 / 3:32 / 3:31 / 3:29 -> 3:32
10 min Cool-down
Yasso session on track. While I enjoy the workout, I am starting to doubt its applicability...
20 min Warm-up
6 Yasso 800s - 3:32 / 3:34 / 3:29 / 3:32 / 3:31 / 3:29 -> 3:32
10 min Cool-down
Yasso session on track. While I enjoy the workout, I am starting to doubt its applicability...
17 May 2008
Running:
16km - 1:36
Another recovery run. That's hopefully it now and I can start training properly again...
16km - 1:36
Another recovery run. That's hopefully it now and I can start training properly again...
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