| Date |
Route |
Av speed |
Weight |
Energy use |
Energy burn |
Performance |
3 Aug 2007
6:40 |
|
|
|
18.61 mph
|
198 lb |
65 cal
|
1280 cal/h
|
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 |
62 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 |
62 cal
|
1048 cal/h
|
18 Apr 2003
15:30 |
| The Overy by dx
|
|
Cycle ride with Tom on the tag-along and Julia and Matthew alongside |
|
|
|
11.68 mph
|
205 lb |
55 cal
|
680 cal/h
|
18 Apr 2003
15:30 |
| The Overy by jessie
|
|
Cycle ride with David and Tom on the tag-along and Matthew in the back seat |
|
|
|
11.68 mph
|
143 lb |
39 cal
|
474 cal/h
|
22 Mar 2003
10:45 |
|
|
|
10.49 mph
|
206 lb |
53 cal
|
591 cal/h
|
22 Mar 2003
10:45 |
|
|
|
10.49 mph
|
143 lb |
37 cal
|
410 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. |
|
|
|
8.22 mph
|
192 lb |
152 cal
|
1316 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 |
|
|
|
7.96 mph
|
195 lb |
152 cal
|
1278 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 |
|
|
|
7.93 mph
|
193 lb |
151 cal
|
1258 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. |
|
|
|
7.83 mph
|
197 lb |
153 cal
|
1263 cal/h
|
11 Nov 2007
8:15 |
| The Overy by dx
|
|
Went off very hard and maintained for a long time. Even felt very strong on the homeward sectors. Smashed the record and my PB by over 4 minutes |
|
|
|
7.83 mph
|
192 lb |
149 cal
|
1231 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! |
|
|
|
7.81 mph
|
208 lb |
161 cal
|
1329 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! |
|
|
|
7.79 mph
|
204 lb |
158 cal
|
1299 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. |
|
|
|
7.73 mph
|
193 lb |
149 cal
|
1216 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 |
|
|
|
7.71 mph
|
193 lb |
149 cal
|
1211 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! |
|
|
|
7.68 mph
|
206 lb |
159 cal
|
1287 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 |
|
|
|
7.67 mph
|
207 lb |
160 cal
|
1290 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. |
|
|
|
7.67 mph
|
197 lb |
152 cal
|
1227 cal/h
|
4 Nov 2006
11:00 |
|
|
|
7.64 mph
|
139 lb |
107 cal
|
862 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 |
|
|
|
7.63 mph
|
201 lb |
155 cal
|
1244 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 |
|
|
|
7.62 mph
|
206 lb |
159 cal
|
1274 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! |
|
|
|
7.61 mph
|
206 lb |
158 cal
|
1271 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! |
|
|
|
7.57 mph
|
198 lb |
152 cal
|
1214 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... |
|
|
|
7.57 mph
|
205 lb |
157 cal
|
1256 cal/h
|
6 May 2007
16:25 |
|
|
|
7.57 mph
|
144 lb |
111 cal
|
882 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 |
|
|
|
7.57 mph
|
199 lb |
153 cal
|
1218 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 |
|
|
|
7.52 mph
|
198 lb |
152 cal
|
1203 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. |
|
|
|
7.52 mph
|
208 lb |
159 cal
|
1262 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 |
|
|
|
7.51 mph
|
145 lb |
111 cal
|
879 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! |
|
|
|
7.48 mph
|
197 lb |
151 cal
|
1186 cal/h
|
10 Dec 2006
8:00 |
| Dorchester Spur by dx
|
|
Well, well. Slightly sore shins at the start so I thought this would be hard. Pleasantly surprised at maintaining good speed all the way. |
|
|
|
7.47 mph
|
211 lb |
161 cal
|
1269 cal/h
|
2 Apr 2003
7:25 |
| The Overy by dx
|
|
Felt pretty good at the start and thought I might be able to break 1hr. But started slipping behind the target at the Burcot and eventually blew up several times in the run in |
|
|
|
7.47 mph
|
203 lb |
155 cal
|
1221 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. |
|
|
|
7.46 mph
|
209 lb |
160 cal
|
1255 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. |
|
|
|
7.39 mph
|
199 lb |
151 cal
|
1179 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 |
|
|
|
7.37 mph
|
205 lb |
156 cal
|
1212 cal/h
|
30 Mar 2007
6:35 |
| The Overy by dx
|
|
Tried foolishly to go for a PB, but knew after two sector it wouldn't happen... had to hang in for the rest of the run |
|
|
|
7.37 mph
|
209 lb |
159 cal
|
1235 cal/h
|
12 May 2007
9:40 |
|
|
|
7.36 mph
|
144 lb |
109 cal
|
850 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. |
|
|
|
7.35 mph
|
205 lb |
156 cal
|
1206 cal/h
|
27 Apr 2007
7:45 |
| The Overy by dx
|
|
Went off very hard... almost stupidly! and didn't feel good at all for the last 5 sectors, but just about kept it together for a PB - one that has stood for about 4y. |
|
|
|
7.35 mph
|
207 lb |
157 cal
|
1218 cal/h
|
12 Aug 2007
6:35 |
| Clifton Hampden Loop by dx
|
|
Hard day training yesterday so medium pace today. Felt OK apart from fatigue in last 2 miles |
|
|
|
7.34 mph
|
197 lb |
150 cal
|
1158 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 |
159 cal
|
1228 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 |
|
|
|
7.32 mph
|
205 lb |
156 cal
|
1199 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. |
|
|
|
7.28 mph
|
199 lb |
151 cal
|
1157 cal/h
|
24 Dec 2005
8:10 |
| The Overy by dx
|
|
Great to get out after 6 days of being locked up with the kids. Felt good throughout - bit tired toward the end, but still a promising time... Four months to the Marathon. |
|
|
|
7.28 mph
|
212 lb |
161 cal
|
1232 cal/h
|
23 Sep 2007
9:00 |
| Dual Loop 16 by jessie
|
|
Run with Wendy and Trish, think I slowed them up a bit, but I was really pleased with my run - averaging just under 7mph. |
|
|
|
7.28 mph
|
142 lb |
108 cal
|
825 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! |
|
|
|
7.28 mph
|
207 lb |
157 cal
|
1202 cal/h
|
7 May 2007
11:45 |
|
|
|
7.28 mph
|
62 lb |
14 cal
|
110 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 |
|
|
|
7.27 mph
|
206 lb |
156 cal
|
1195 cal/h
|
12 Feb 2006
9:00 |
|
|
|
7.27 mph
|
140 lb |
106 cal
|
811 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. |
|
|
|
7.25 mph
|
209 lb |
158 cal
|
1208 cal/h
|
22 Oct 2006
11:00 |
|
|
|
7.25 mph
|
140 lb |
106 cal
|
808 cal/h
|
22 Jun 2007
6:40 |
| Dorchester Spur by dx
|
|
Friday morning jaunt, knee feeling better, but not recovered fully |
|
|
|
7.25 mph
|
205 lb |
155 cal
|
1184 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. |
|
|
|
7.25 mph
|
145 lb |
110 cal
|
837 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... |
|
|
|
7.24 mph
|
208 lb |
157 cal
|
1201 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!) |
|
|
|
7.24 mph
|
198 lb |
150 cal
|
1143 cal/h
|
23 May 2007
7:30 |
| The Overy by dx
|
|
Started ok, first run for a while. But heat soon built up to intolerable levels! Very hot and humid after recent rain. |
|
|
|
7.24 mph
|
209 lb |
158 cal
|
1206 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 |
|
|
|
7.24 mph
|
199 lb |
150 cal
|
1148 cal/h
|
18 Feb 2004
7:05 |
| Dorchester Spur by dx
|
|
5th fastest opening segment so far... fastest for 10 months - that%27s good |
|
|
|
7.23 mph
|
208 lb |
157 cal
|
1198 cal/h
|
4 Apr 2007
7:27 |
| Clifton Hampden Loop by dx
|
|
Times seem to be going backwards, found it very hard to maintain the speed achieved in the 13 miler last week. But still good to get the distance in. |
|
|
|
7.23 mph
|
208 lb |
157 cal
|
1198 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! |
|
|
|
7.22 mph
|
207 lb |
156 cal
|
1190 cal/h
|
11 Nov 2006
10:00 |
|
|
|
7.22 mph
|
139 lb |
105 cal
|
798 cal/h
|
1 Oct 2006
12:00 |
|
|
|
7.20 mph
|
139 lb |
105 cal
|
796 cal/h
|
1 Dec 2006
7:20 |
| The Overy by dx
|
|
Windy and rainy. Muddy on the first two segments really slowed the overall time. But felt surprisingly strong in the second half. |
|
|
|
7.20 mph
|
211 lb |
159 cal
|
1208 cal/h
|
12 Mar 2003
7:35 |
| The Overy by dx
|
|
First run since the half marathon distance - felt absolutely fired up and broke loads of records. Nice conditions too |
|
|
|
7.20 mph
|
206 lb |
155 cal
|
1179 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 |
|
|
|
7.20 mph
|
200 lb |
151 cal
|
1145 cal/h
|
25 Jun 2006
9:00 |
|
|
|
7.18 mph
|
138 lb |
104 cal
|
787 cal/h
|
26 May 2007
9:30 |
|
|
|
7.17 mph
|
142 lb |
107 cal
|
809 cal/h
|
15 Oct 2006
9:00 |
|
|
|
7.17 mph
|
139 lb |
105 cal
|
792 cal/h
|
14 Jun 2006
19:00 |
|
|
|
7.17 mph
|
138 lb |
104 cal
|
786 cal/h
|
22 Apr 2007
7:34 |
| Figure of Eight by dx
|
|
Wanted to try and get a PB at least and did that. Didn't get the record. Felt quite tired after Friday's fast run. |
|
|
|
7.16 mph
|
207 lb |
156 cal
|
1176 cal/h
|
8 Jul 2006
8:00 |
|
|
|
7.15 mph
|
139 lb |
105 cal
|
788 cal/h
|
15 May 2006
19:30 |
|
|
|
7.14 mph
|
137 lb |
103 cal
|
776 cal/h
|
1 May 2006
9:30 |
|
|
|
7.14 mph
|
137 lb |
103 cal
|
776 cal/h
|
10 Sep 2006
8:30 |
|
|
|
7.14 mph
|
139 lb |
105 cal
|
787 cal/h
|
