Running:
13.6km - 1:12
Partly easy, partly moderate.
27 Apr 2009
Running:
10km - 51:30
Run along the river Clyde in Glasgow. First 5k easy, second hard (23:30). First run with new Skins. Mental note to self: do not wear them inside out...
10km - 51:30
Run along the river Clyde in Glasgow. First 5k easy, second hard (23:30). First run with new Skins. Mental note to self: do not wear them inside out...
26 Apr 2009
Bike:
40km - 1:21
Quite good conditions (no wind and only rain at the end), but speed still not up to where I want it to be.
40km - 1:21
Quite good conditions (no wind and only rain at the end), but speed still not up to where I want it to be.
25 Apr 2009
Running:
20km - 1:55
Very easy run in very good conditions. Good swim in the evening.
Swim (1600m) - approx. 32:00
20km - 1:55
Very easy run in very good conditions. Good swim in the evening.
Swim (1600m) - approx. 32:00
24 Apr 2009
Running:
3 km Warm-up
4 Yasso 800s - 3:26 / 3:27 / 3:22 / 3:25 -> 3:25
3 km Cool-down
Short Yasso session - still a bit tired.
3 km Warm-up
4 Yasso 800s - 3:26 / 3:27 / 3:22 / 3:25 -> 3:25
3 km Cool-down
Short Yasso session - still a bit tired.
19 Apr 2009
Bike: 85km - 2:55
First long ride that was at good speed albeit the wind and the undulating course. Getting there.
First long ride that was at good speed albeit the wind and the undulating course. Getting there.
16 Apr 2009
Gym 45 minutes (45 Core)
Arms and legs still tired.
Swim: 1200m (23:45)
First swim with new SportCount Chrono 100.
Arms and legs still tired.
Swim: 1200m (23:45)
First swim with new SportCount Chrono 100.
15 Apr 2009
University Challenge UUJ 5k - 21:08 [Results]
Race 4, PB 4! Cold, wet and very windy. Random km markers, so no splits...
Race 4, PB 4! Cold, wet and very windy. Random km markers, so no splits...
13 Apr 2009
Bike: 95km - 3:45
Another long ride in more windy conditions. Was quite tough after the last 3 days. Had a puncture after 20 miles.
Another long ride in more windy conditions. Was quite tough after the last 3 days. Had a puncture after 20 miles.
12 Apr 2009
Bike: 40km - 1:35
Run: 10.8km - 60:00
First brick session which was better than expected. Easy ride followed by an easy hour of running. Speed and timing still an issue.
Run: 10.8km - 60:00
First brick session which was better than expected. Easy ride followed by an easy hour of running. Speed and timing still an issue.
11 Apr 2009
Bike: 94km - 3:40
First long ride in quite windy conditions. Felt better than expected, but speed is still an issue as are the number of stops required
First long ride in quite windy conditions. Felt better than expected, but speed is still an issue as are the number of stops required
10 Apr 2009
Running:
4.5km Warm-up
6 Yasso 800s - 3:15/ 3:15 / 3:16 / 3:16 / 3:18 / 3:16 -> 3:16
4.5km Cool-down
Tough session on the track. Warm up and cool-down a bit long.
4.5km Warm-up
6 Yasso 800s - 3:15/ 3:15 / 3:16 / 3:16 / 3:18 / 3:16 -> 3:16
4.5km Cool-down
Tough session on the track. Warm up and cool-down a bit long.
08 Apr 2009
Swim: 1300m (1000, 50 [0:46], 50 [0:48], 50 [0:47], 50 [0:46], 50 [0:46], 50 [0:46])
Swim in the fantastic 50m pool at Loughborough University. Very different way of swimming comparing to smaller pools.
Swim in the fantastic 50m pool at Loughborough University. Very different way of swimming comparing to smaller pools.
07 Apr 2009
Running:
10.8km - 60:00
Easy run around Loughborough University Campus. Very impressive sports facilities - not that you get any access to them...
10.8km - 60:00
Easy run around Loughborough University Campus. Very impressive sports facilities - not that you get any access to them...
05 Apr 2009
Titanic 10k - 44:36 [Results]
km 1: 4:31
km 2: 4:30
km 3: 4:28
km 4: 4:30
km 5: 4:30 - 22:30
km 6: 4:28
km 7: 4:28
km 8: 4:21
km 9: 4:27
km 10: 4:20 - 22:06
Perfect race in (almost) perfect conditions. First 7k were like clockwork before battling against the wind on the last km. Finally cracked 45 minutes - well pleased. First time I got in the first quarter of the field. Glutes sore, but ok - massage time.
km 1: 4:31
km 2: 4:30
km 3: 4:28
km 4: 4:30
km 5: 4:30 - 22:30
km 6: 4:28
km 7: 4:28
km 8: 4:21
km 9: 4:27
km 10: 4:20 - 22:06
Perfect race in (almost) perfect conditions. First 7k were like clockwork before battling against the wind on the last km. Finally cracked 45 minutes - well pleased. First time I got in the first quarter of the field. Glutes sore, but ok - massage time.
April Body Composition
| Weight | 89.7kg |
| Body Fat | 18.2% (LA 18.2 RA 16.4 RL 15.3 LL 16.2, Body 20.8) |
| Total Body Water | 56.8% |
| Muscle Mass | 69.2kg (LA 4.0 RA 4.1 RL 11.6 LL 11.3, Body 38.2, 5) |
| Physique Rating | 7 |
| Basal Metabolic Rate | 2122 KJ |
| Metabolism Age | 31 (!) |
| Bone Mass | 3.6kg |
| Resting Heart Rate | ?? |
04 Apr 2009
Bike: 43km - 1:36
Easy(ish) ride in quite windy conditions. First outing with the new toy: the Garmin Edge 705. Even more data to mine. Very impressed so far.
Easy(ish) ride in quite windy conditions. First outing with the new toy: the Garmin Edge 705. Even more data to mine. Very impressed so far.
03 Apr 2009
Running:
3.6km Warm-up
4 Yasso 800s - 3:24/ 3:21 / 3:25 / 3:21 -> 3:23
3.6km Cool-down
Better session than expected. I can now feel both glutes (right side more than left), but nowhere near as painful as it was when 2 days ago. Should be ok for Sunday.
3.6km Warm-up
4 Yasso 800s - 3:24/ 3:21 / 3:25 / 3:21 -> 3:23
3.6km Cool-down
Better session than expected. I can now feel both glutes (right side more than left), but nowhere near as painful as it was when 2 days ago. Should be ok for Sunday.
01 Apr 2009
Running:
10.7km - 60:00
Easy recovery run around Brussels Airport. Right glutes are very tight - hope to loosen it by Sunday.
10.7km - 60:00
Easy recovery run around Brussels Airport. Right glutes are very tight - hope to loosen it by Sunday.
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...
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