| Date |
Route |
Av speed |
Weight |
Energy use |
Energy burn |
Performance |
17 Aug 2008
12:15 |
 Dual Loop 16 by dx
|
|
Great bike track raised saddle 1.5" in order to maximise leg extension - much better! Got puncture in last 100m, though. |
|
|
|
16.52 mph
|
198 lb |
49 cal
|
1073 cal/h
|
3 Aug 2008
14:10 |
| Dual Loop 16 by dx
|
|
Brick session, this bike and then a 4.6 mile run. Triathlon in 5 weeks, must start to extend the intensity of sessions |
|
|
|
16.13 mph
|
200 lb |
49 cal
|
1048 cal/h
|
3 Aug 2007
6:40 |
|
|
|
15.49 mph
|
198 lb |
47 cal
|
978 cal/h
|
22 Mar 2003
10:45 |
|
|
|
9.64 mph
|
206 lb |
41 cal
|
527 cal/h
|
22 Mar 2003
10:45 |
|
|
|
9.64 mph
|
143 lb |
29 cal
|
366 cal/h
|
10 Sep 2007
17:45 |
 Dorchester Spur by dx
|
|
Whoa... 40 min 10k here we come. At this rate of improvement, by the end of the Winter - that's possible |
|
|
|
8.38 mph
|
195 lb |
123 cal
|
1373 cal/h
|
23 Sep 2007
6:45 |
| Dorchester Spur by dx
|
|
Very quick for me, a few seconds off the record. slow section in the middle, paid the price for a PB in the 3rd sector. |
|
|
|
8.37 mph
|
192 lb |
121 cal
|
1349 cal/h
|
20 Sep 2007
7:50 |
| Dorchester Spur by dx
|
|
First run after the triathlon on Sunday and didn't quite feel as good as I thought it would. Lost more pounds aswell. Felt very lethargic in the middle of the run |
|
|
|
8.35 mph
|
193 lb |
122 cal
|
1351 cal/h
|
29 Feb 2008
9:00 |
| Dorchester Spur by dx
|
|
Getting heavier which is not good. Can't say I really have a calf injury now after this run - very pleasing. Felt sore around Burcot so slowed up a bit, but chased two runners at the end... hence last segment at 8.5mph! |
|
|
|
8.34 mph
|
198 lb |
125 cal
|
1384 cal/h
|
12 May 2007
8:10 |
| Dorchester Spur by dx
|
|
Felt quite heavy at the start, but then had a good middle (sectors 2 and 3), but disappointing end. Still quite a way to go for the records. |
|
|
|
8.23 mph
|
208 lb |
130 cal
|
1429 cal/h
|
9 Apr 2007
14:45 |
|
|
|
8.14 mph
|
208 lb |
39 cal
|
427 cal/h
|
9 Apr 2007
14:45 |
|
|
|
8.14 mph
|
144 lb |
27 cal
|
295 cal/h
|
9 Apr 2007
14:45 |
|
|
|
8.14 mph
|
61 lb |
12 cal
|
125 cal/h
|
2 Nov 2007
8:45 |
| Dorchester Spur by dx
|
|
Felt pretty good throughout - fast finish, final sector record. Slight calf tweak in the middle |
|
|
|
8.14 mph
|
193 lb |
121 cal
|
1304 cal/h
|
5 Mar 2008
9:00 |
| Dorchester Spur by dx
|
|
Another good run with Daisy - my pacemaker it seems. Felt stronger at the start and in the middle and tired towards the end - but still a slight improvement. |
|
|
|
8.08 mph
|
197 lb |
123 cal
|
1319 cal/h
|
14 Mar 2008
8:55 |
| Dorchester Spur by dx
|
|
Felt quite lethargic on the way out, but last segment was definitely motivated. Still feel the old calf injury scar tissue aching, but not badly. |
|
|
|
8.06 mph
|
197 lb |
123 cal
|
1315 cal/h
|
21 Apr 2007
8:06 |
| Dorchester Spur by jessie
|
|
Beat the record and my PB. Really pleased with the run, started conservatively and just got faster |
|
|
|
7.92 mph
|
145 lb |
90 cal
|
943 cal/h
|
20 Apr 2007
7:36 |
| Dorchester Spur by dx
|
|
Fantastic! Felt very cool for the opening 4 sectors. Had a slight calf tweak at the start of the fifth so ran within myself there. But that went and finished strongly. A very comforting PB! |
|
|
|
7.91 mph
|
206 lb |
127 cal
|
1338 cal/h
|
8 Jun 2007
8:00 |
| Dorchester Spur by dx
|
|
Felt absolutely great, this run. Easily a PB but still not beaten Julia's record. It was quite comfortable, and there's more to come! |
|
|
|
7.89 mph
|
204 lb |
126 cal
|
1322 cal/h
|
6 Dec 2007
9:00 |
| Dorchester Spur by dx
|
|
Great and relaxing for the first 3 miles - then calf pull again reduced the run to a walk. Try a shorter run next week/weekend. |
|
|
|
7.84 mph
|
193 lb |
119 cal
|
1239 cal/h
|
18 Apr 2003
7:45 |
| Dorchester Spur by dx
|
|
After a week of cold and cough, I thought this would be hard. After a cracking first half, really suffered towards the end... |
|
|
|
7.81 mph
|
205 lb |
126 cal
|
1310 cal/h
|
28 Jun 2007
6:30 |
| Dorchester Spur by dx
|
|
Actually felt like I could have done more in the middle, took it quite easy |
|
|
|
7.80 mph
|
201 lb |
124 cal
|
1283 cal/h
|
29 Mar 2003
8:10 |
| Dorchester Spur by dx
|
|
In the week of the 13 miler, I thought this run would be hard - quite hard but felt very strong at the start and end |
|
|
|
7.79 mph
|
205 lb |
126 cal
|
1305 cal/h
|
13 Jan 2006
8:05 |
| Box Run by dx
|
|
Still got a bit of tenderness in my shins, but that went after a minute or so. Getting into the process of starting slower, a fast middle and a strong end, as this run shows. Another PB, but slower this time - must find some less muddy routes (segs 1 and 2 were knee deep!). |
|
|
|
7.73 mph
|
208 lb |
127 cal
|
1309 cal/h
|
24 Mar 2008
8:05 |
| Figure of Eight by dx
|
|
Annoyed at Easter bloat out! So went for a longish 9.5 miler... Really felt the strain, but Daisy kept me going. |
|
|
|
7.71 mph
|
199 lb |
122 cal
|
1250 cal/h
|
11 Jan 2006
7:55 |
| Dorchester Spur by dx
|
|
Quite a slow start, but then cracked lots of records in the middle... tried to push the end quite hard... but the muscles were quite tired by then... great to get a PB! |
|
|
|
7.71 mph
|
208 lb |
127 cal
|
1305 cal/h
|
24 Aug 2008
9:00 |
| Figure of Eight by dx
|
|
Best run for a long time, felt quite ok throughout. Start was modest but very good finish across mud and grass so fitness is increasing. Had Daisy to contend with aswell |
|
|
|
7.71 mph
|
198 lb |
121 cal
|
1243 cal/h
|
25 May 2007
7:55 |
| Dorchester Spur by dx
|
|
Good solid run, ran out of steam a bit down the last 2 mile straight, but good not to have any injuries |
|
|
|
7.70 mph
|
206 lb |
126 cal
|
1292 cal/h
|
30 May 2007
6:50 |
| Dorchester Spur by dx
|
|
Going great guns until the end of sector 3, then calf popped. Not badly, but took it easy the rest of the way around |
|
|
|
7.70 mph
|
207 lb |
127 cal
|
1297 cal/h
|
6 Jun 2007
7:02 |
| Clifton Hampden Loop by dx
|
|
Really nice run, what a difference an interval session made on the ergo last night. CV really strong, slight knot in left calf - worked out OK. Nice run, and ran a PB (and a route record!) MUST get new shoes soon. |
|
|
|
7.66 mph
|
205 lb |
125 cal
|
1276 cal/h
|
27 Jul 2007
6:50 |
| Dorchester Spur by dx
|
|
Quite a modest start and didn't feel good through Dorchester, but on the route back down the track, felt like I had plenty in the bag and pulled out a sector record at least. |
|
|
|
7.62 mph
|
199 lb |
121 cal
|
1230 cal/h
|
4 Jan 2006
7:50 |
| Dorchester Spur by dx
|
|
Found it quite hard to start with, and once again felt very strong at the end. Slight shin tweaks in the middle, nothing serious. |
|
|
|
7.61 mph
|
209 lb |
127 cal
|
1290 cal/h
|
8 Aug 2008
6:45 |
| Dorchester Spur by dx
|
|
Moving the distance on a bit and felt very quite good, but need to step up the distance again quite soon |
|
|
|
7.61 mph
|
199 lb |
121 cal
|
1228 cal/h
|
4 Nov 2006
11:00 |
|
|
|
7.61 mph
|
139 lb |
85 cal
|
858 cal/h
|
4 Sep 2008
18:00 |
| Dorchester Spur by dx
|
|
Good run to start with, then the dreaded tweaks in calf started and decided to slow right down to protect from injury for sunday's race |
|
|
|
7.59 mph
|
199 lb |
121 cal
|
1222 cal/h
|
6 May 2007
16:25 |
|
|
|
7.59 mph
|
144 lb |
88 cal
|
884 cal/h
|
31 Mar 2007
11:45 |
| Dorchester Spur by jessie
|
|
Tried to break the route record, but felt quite lethargic after 3 sectors. Not bad anyway. |
|
|
|
7.58 mph
|
145 lb |
88 cal
|
889 cal/h
|
11 Apr 2003
6:35 |
| HM - off road by dx
|
|
After almost a week off, I thought it was about time I did some serious running. Felt quite strong throughout, but almost collapsed at the end. |
|
|
|
7.56 mph
|
205 lb |
125 cal
|
1254 cal/h
|
22 Jun 2007
6:40 |
| Dorchester Spur by dx
|
|
Friday morning jaunt, knee feeling better, but not recovered fully |
|
|
|
7.53 mph
|
205 lb |
124 cal
|
1247 cal/h
|
7 May 2007
11:45 |
| Figure of Eight by dx
|
|
Run in the middle of the day, thought it would be tough, but it was quite good. One of the kids came on the bike carrying water, personal motivator! My PB - 1+ minute from record! |
|
|
|
7.52 mph
|
207 lb |
126 cal
|
1256 cal/h
|
7 May 2007
11:45 |
|
|
|
7.52 mph
|
62 lb |
11 cal
|
115 cal/h
|
13 May 2007
8:10 |
| Clifton Hampden Loop by dx
|
|
Dreadful run... started OK and was quite evenly paced, but that had a stitch in the right ribcage and no energy! Made it around though without walking! |
|
|
|
7.50 mph
|
207 lb |
125 cal
|
1251 cal/h
|
12 Aug 2006
9:30 |
|
|
|
7.45 mph
|
139 lb |
84 cal
|
833 cal/h
|
12 May 2007
9:40 |
|
|
|
7.43 mph
|
144 lb |
87 cal
|
861 cal/h
|
19 Aug 2008
6:10 |
| Figure of Eight by dx
|
|
Quite tough to get going and got bad stitch on third sector, but then felt good at the end... finished quickly (two last sectors mud & grass!) |
|
|
|
7.43 mph
|
198 lb |
120 cal
|
1182 cal/h
|
11 Oct 2003
7:50 |
| Dorchester Spur by dx
|
|
Well after three long runs last week and stomach bug Weds/Thurs thought this would be hard - but third best time so far! |
|
|
|
7.43 mph
|
206 lb |
124 cal
|
1230 cal/h
|
25 Feb 2006
9:00 |
|
|
|
7.42 mph
|
139 lb |
84 cal
|
829 cal/h
|
10 Aug 2008
8:50 |
| Dorchester Spur by dx
|
|
Quite a strange run, felt very out of form at the start, but then ended up with a very fast finish gradually winding up the speed. |
|
|
|
7.42 mph
|
199 lb |
120 cal
|
1185 cal/h
|
18 Mar 2006
8:30 |
|
|
|
7.40 mph
|
139 lb |
84 cal
|
826 cal/h
|
14 Jun 2006
19:00 |
|
|
|
7.39 mph
|
138 lb |
83 cal
|
819 cal/h
|
18 Feb 2004
7:05 |
| Dorchester Spur by dx
|
|
5th fastest opening segment so far... fastest for 10 months - that%27s good |
|
|
|
7.39 mph
|
208 lb |
125 cal
|
1232 cal/h
|
11 Nov 2006
10:00 |
|
|
|
7.36 mph
|
139 lb |
84 cal
|
820 cal/h
|
26 Feb 2003
8:40 |
| Dorchester Spur by dx
|
|
Fantastic morning, light winds - feeling really good. Tried to get as many records as I could... just missed the last segment... |
|
|
|
7.36 mph
|
208 lb |
125 cal
|
1226 cal/h
|
10 Sep 2006
8:30 |
|
|
|
7.35 mph
|
139 lb |
84 cal
|
818 cal/h
|
28 Feb 2003
7:45 |
| The Centurion by dx
|
|
Bad shin splints at the beginning - shouldn't have run. But made it around, very, very hard |
|
|
|
7.34 mph
|
208 lb |
125 cal
|
1223 cal/h
|
26 Dec 2005
8:10 |
| Figure of Eight by dx
|
|
Felt really good - obviously on a glycogen-high after yesterday pig-out. Also eat a small breakfast of plain bread before - lots more energy. Took my eye off the ball big-time in the second to last segment! |
|
|
|
7.34 mph
|
209 lb |
126 cal
|
1229 cal/h
|
15 Oct 2006
9:00 |
|
|
|
7.34 mph
|
139 lb |
84 cal
|
816 cal/h
|
20 Aug 2007
17:50 |
| Clifton Hampden Loop by dx
|
|
First evening run for a long time, was going to do 6.4 miles - ended up doing 9, and got a PB and a course record! |
|
|
|
7.33 mph
|
197 lb |
119 cal
|
1155 cal/h
|
1 Jun 2007
7:15 |
| Clifton Hampden Loop by dx
|
|
Quite good to startm but deydrated quickly in the sun and heat. Calf tweak from Weds OK |
|
|
|
7.32 mph
|
205 lb |
123 cal
|
1200 cal/h
|
25 Jun 2006
9:00 |
|
|
|
7.32 mph
|
138 lb |
83 cal
|
808 cal/h
|
9 Aug 2006
8:00 |
|
|
|
7.31 mph
|
139 lb |
84 cal
|
811 cal/h
|
15 Oct 2003
7:10 |
| Figure of Eight by dx
|
|
First run with new trainers - felt excellent, no need to run in. I do think, however, that I'm getting shin splints back as a result of the old trainers deteriorating |
|
|
|
7.30 mph
|
206 lb |
124 cal
|
1202 cal/h
|
7 Mar 2007
9:40 |
| Dorchester Spur by jessie
|
|
Wanted to take it quite easy as I will do a longer run tomorrow. Weather cold and wet |
|
|
|
7.30 mph
|
144 lb |
87 cal
|
841 cal/h
|
4 May 2007
6:50 |
| HM via three bridges by dx
|
|
A good night's sleep for a change lead to a good consistent performance. Felt very good in the middle (although I did stop for 10 mins to chat with friends at 10 miles... so the last 3 were quite good). |
|
|
|
7.29 mph
|
207 lb |
124 cal
|
1206 cal/h
|
11 Jul 2007
6:25 |
| Clifton Hampden Loop by dx
|
|
Must get more running in, seem to be doing too much swimming and cycling. This was too slow for where I want to be |
|
|
|
7.28 mph
|
200 lb |
120 cal
|
1163 cal/h
|
10 Feb 2006
7:45 |
| Dorchester Spur by dx
|
|
After a fairly good run on Weds felt like I could increase the speed, but had the same knee niggle after 4.5 miles. |
|
|
|
7.28 mph
|
209 lb |
125 cal
|
1214 cal/h
|
9 Sep 2004
6:45 |
| Figure of Eight by dx
|
|
Felt quite tiring and a bit sore on the ham-strings around the 1h10 mark. Still too hot to run, felt heydrated even starting at 6:45 |
|
|
|
7.27 mph
|
210 lb |
126 cal
|
1219 cal/h
|
22 Oct 2005
7:40 |
| Box Run by dx
|
|
Eased into the run with a modest first 2 segments, then sped up. But paid for it in the last segment with a few blow-outs. Pleased though. |
|
|
|
7.27 mph
|
211 lb |
127 cal
|
1225 cal/h
|
1 Aug 2007
6:40 |
| Dorchester Spur by dx
|
|
Getting lighter slowly, don't know what happened this morning but did not feel right at all and pottered around in the end. |
|
|
|
7.27 mph
|
198 lb |
119 cal
|
1149 cal/h
|
26 May 2007
9:30 |
|
|
|
7.27 mph
|
142 lb |
85 cal
|
824 cal/h
|
8 Jul 2006
8:00 |
|
|
|
7.25 mph
|
139 lb |
83 cal
|
804 cal/h
|
26 Feb 2006
9:00 |
|
|
|
7.25 mph
|
139 lb |
83 cal
|
803 cal/h
|
18 Sep 2005
9:00 |
|
|
|
7.25 mph
|
147 lb |
88 cal
|
849 cal/h
|
25 Jan 2006
7:55 |
| Dorchester Spur by dx
|
|
Took it nice and easy as it was the first run in a week and had been suffering from knee injury for 5 days. Felt very relaxed until the last segment! |
|
|
|
7.24 mph
|
207 lb |
124 cal
|
1194 cal/h
|
12 Sep 2003
6:35 |
| Dorchester Spur by dx
|
|
Early morning run in the cool gentle autumn mist - excellent! Managed a surprising time and enjoyed it |
|
|
|
7.24 mph
|
208 lb |
125 cal
|
1199 cal/h
|
<
