| Date |
Route |
Av speed |
Weight |
Energy use |
Energy burn |
Performance |
31 Aug 2005
9:00 |
 Box Run by jessie
|
|
Really hot day. Had a stitch but felt maybe a little bit more energtic? |
|
|
|
13.73 mph
|
148 lb |
245 cal
|
2113 cal/h
|
21 Aug 2005
9:15 |
|
|
|
13.34 mph
|
148 lb |
241 cal
|
2024 cal/h
|
28 Aug 2005
8:30 |
|
|
|
13.14 mph
|
148 lb |
240 cal
|
1979 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 |
|
|
|
7.86 mph
|
192 lb |
250 cal
|
1238 cal/h
|
22 Apr 2006
9:30 |
|
|
|
7.70 mph
|
137 lb |
177 cal
|
859 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. |
|
|
|
7.58 mph
|
207 lb |
267 cal
|
1271 cal/h
|
15 Oct 2005
16:30 |
|
|
|
7.58 mph
|
147 lb |
189 cal
|
902 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 |
|
|
|
7.53 mph
|
203 lb |
261 cal
|
1235 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 |
|
|
|
7.52 mph
|
206 lb |
264 cal
|
1250 cal/h
|
7 May 2006
7:00 |
|
|
|
7.41 mph
|
137 lb |
175 cal
|
816 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 |
|
|
|
7.32 mph
|
198 lb |
252 cal
|
1160 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!). |
|
|
|
7.30 mph
|
208 lb |
264 cal
|
1213 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. |
|
|
|
7.28 mph
|
209 lb |
265 cal
|
1215 cal/h
|
1 May 2006
9:30 |
|
|
|
7.27 mph
|
137 lb |
174 cal
|
795 cal/h
|
2 Apr 2007
17:58 |
| The Overy by dx
|
|
Strong headwind on sectors 6 and 7 very hard, but great fun on sector 8 |
|
|
|
7.27 mph
|
207 lb |
263 cal
|
1201 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. |
|
|
|
7.26 mph
|
212 lb |
269 cal
|
1228 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. |
|
|
|
7.23 mph
|
207 lb |
262 cal
|
1192 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. |
|
|
|
7.23 mph
|
199 lb |
252 cal
|
1146 cal/h
|
25 Mar 2006
9:00 |
|
|
|
7.22 mph
|
139 lb |
176 cal
|
799 cal/h
|
21 Mar 2003
7:05 |
| The Thames Run by dx
|
|
Just a long fat-burning run intended today. Felt very tired after only 4 h sleep and a few beers last night |
|
|
|
7.21 mph
|
207 lb |
262 cal
|
1188 cal/h
|
16 Sep 2006
15:45 |
|
|
|
7.21 mph
|
139 lb |
176 cal
|
797 cal/h
|
8 Mar 2004
8:00 |
| Box Run by dx
|
|
After the birth of Charlotte Tues last week... this run felt very tiring indeed. No sleep and no run for 8 days contributed to making it hard. |
|
|
|
7.18 mph
|
209 lb |
264 cal
|
1193 cal/h
|
10 Jun 2006
7:30 |
|
|
|
7.15 mph
|
138 lb |
174 cal
|
783 cal/h
|
18 Apr 2003
15:30 |
| The Overy by dx
|
|
Cycle ride with Tom on the tag-along and Julia and Matthew alongside |
|
|
|
7.15 mph
|
205 lb |
79 cal
|
356 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 |
|
|
|
7.15 mph
|
143 lb |
55 cal
|
248 cal/h
|
24 May 2003
7:55 |
| The Overy by dx
|
|
Ahhh - after a long time without a long(ish) run this was quite hard on the joints and limbs. Sprained my ankle half way around, but not too badly |
|
|
|
7.14 mph
|
205 lb |
259 cal
|
1161 cal/h
|
19 Mar 2006
11:45 |
|
|
|
7.14 mph
|
139 lb |
175 cal
|
787 cal/h
|
21 Aug 2008
6:30 |
| The Thames Run by dx
|
|
Great run - really enjoyed it strangely. Very muddy after recent rain esp on a course with 70% off-road. Final few sectors very good, but whole run good considering under-foot conditions. Very pleasing. |
|
|
|
7.14 mph
|
198 lb |
250 cal
|
1120 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 |
|
|
|
7.12 mph
|
209 lb |
263 cal
|
1179 cal/h
|
21 Apr 2003
19:15 |
| The Overy by dx
|
|
Horrible, horrible, horrible run on top of a huge pizza...! I%27m not doing that again. |
|
|
|
7.06 mph
|
206 lb |
259 cal
|
1149 cal/h
|
28 Sep 2005
7:50 |
| The Overy by dx
|
|
Cool and sunny, crisp morning - perfect running conditions. Started too hard as normal and suffered in the middle. Must get some more trainers |
|
|
|
7.06 mph
|
212 lb |
266 cal
|
1182 cal/h
|
14 Dec 2005
8:05 |
| Box Run by dx
|
|
Great to get back out after a week resting a shin injury. No problems apart from being unfit... but that is changing slowly. |
|
|
|
7.05 mph
|
210 lb |
264 cal
|
1169 cal/h
|
12 Oct 2003
8:15 |
| The Thames Run by dx
|
|
Felt quite tired this morning so turned into a slow consistant run. Glad to finish - next stop half marathon? |
|
|
|
7.05 mph
|
206 lb |
259 cal
|
1146 cal/h
|
21 May 2006
8:00 |
|
|
|
7.02 mph
|
138 lb |
173 cal
|
763 cal/h
|
22 Apr 2007
14:00 |
|
|
|
6.99 mph
|
142 lb |
178 cal
|
782 cal/h
|
7 Dec 2005
7:58 |
| The Overy by dx
|
|
Freezing weather, ground hard, temp -3C. Great running conditions! Quite hard to get into it, but then just kept on pushing and pushing. Fastest Overy for ~ 2ys! |
|
|
|
6.99 mph
|
209 lb |
262 cal
|
1150 cal/h
|
31 Jul 2003
8:20 |
| The Overy by dx
|
|
Another muggy morning and slow running conditions. Took astumble in the first mile - calf and ankle problem ensued. Felt better at the end |
|
|
|
6.95 mph
|
206 lb |
258 cal
|
1126 cal/h
|
3 Oct 2003
16:35 |
| The Overy by dx
|
|
Drummed up enough motivation for a run on Friday afternoon! Quite hard at the start, but soon got quite comfortable. sore calfs for the first 5 minutes but soon got strong. |
|
|
|
6.94 mph
|
207 lb |
259 cal
|
1129 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! |
|
|
|
6.94 mph
|
207 lb |
259 cal
|
1128 cal/h
|
7 May 2007
11:45 |
|
|
|
6.94 mph
|
62 lb |
24 cal
|
104 cal/h
|
26 Oct 2005
7:50 |
| Box Run by dx
|
|
This is turning into one of my favourite runs... (no stoney tracks!) Felt like burning it and felt good at the end. First course record for Looonnngg time. |
|
|
|
6.93 mph
|
211 lb |
264 cal
|
1148 cal/h
|
21 Sep 2005
8:05 |
| The Overy by dx
|
|
Dreadful preparation. Few beers last night, dehydration, kids up in the night, <6h sleep and a cold - not surprisingly died after 30 minutes, very tiring. |
|
|
|
6.93 mph
|
215 lb |
269 cal
|
1170 cal/h
|
2 May 2007
7:07 |
| The Overy Extra by dx
|
|
After a 12 miler yesterday, needless to say quite tired today. After half way, quads very tight. Was never going to be quick, but it was a world record! |
|
|
|
6.92 mph
|
206 lb |
257 cal
|
1118 cal/h
|
5 Apr 2003
12:40 |
|
|
|
6.91 mph
|
143 lb |
178 cal
|
775 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!) |
|
|
|
6.89 mph
|
198 lb |
247 cal
|
1069 cal/h
|
17 Sep 2005
8:00 |
|
|
|
6.88 mph
|
147 lb |
183 cal
|
792 cal/h
|
30 Nov 2005
8:05 |
| Box Run by dx
|
|
Quite a slow start and couldn%27t muster much energy to begin with. But progressively got faster and faster and finished with a pleasing time |
|
|
|
6.87 mph
|
210 lb |
261 cal
|
1129 cal/h
|
26 Jul 2003
7:35 |
| The Overy by dx
|
|
Warm, humid morning - stifling. After yesterdays 8.5 mile run and the heat - not exactly expecting record breaking times! |
|
|
|
6.87 mph
|
208 lb |
259 cal
|
1118 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 |
|
|
|
6.85 mph
|
206 lb |
256 cal
|
1104 cal/h
|
17 Dec 2005
8:05 |
| Box Run by dx
|
|
After feeling rough Thursday, I suspected this might be hard and seemed to take a while to get into. First couple of segments were slower than usual, but the end was excellent... fastest 5th segment for 6 months. It%27s on the up! |
|
|
|
6.85 mph
|
209 lb |
260 cal
|
1120 cal/h
|
31 Dec 2005
9:05 |
| The Thames Run by dx
|
|
Back down to earth with a bump... very tiring, just didn%27t feel well at all. Kids have been sick and few late nights might be what happened today. Had to almost walk in, but still got a reasonable time overall. |
|
|
|
6.84 mph
|
207 lb |
257 cal
|
1108 cal/h
|
29 Oct 2005
10:00 |
|
|
|
6.83 mph
|
147 lb |
183 cal
|
784 cal/h
|
15 Oct 2005
7:40 |
| The Thames Run by dx
|
|
After a nasty chest cough, I thought this might be hard - and it was. Took off anticipating to do it slowly. The middle section around the river was hard and foot injury still not healed fully. |
|
|
|
6.80 mph
|
210 lb |
261 cal
|
1114 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. |
|
|
|
6.78 mph
|
211 lb |
262 cal
|
1115 cal/h
|
22 Oct 2005
10:00 |
|
|
|
6.78 mph
|
147 lb |
182 cal
|
776 cal/h
|
21 Aug 2005
7:00 |
| Box Run by dx
|
|
Quite fast at the start but really suffered towards the end. Felt very good getting back which is positive. |
|
|
|
6.76 mph
|
218 lb |
270 cal
|
1147 cal/h
|
3 Aug 2003
8:15 |
| The Overy Extra by dx
|
|
Crisp summer morning to start with, but heated up rapidly to a sweaty slog. Felt best in the latter stages... wierd! |
|
|
|
6.75 mph
|
205 lb |
254 cal
|
1077 cal/h
|
5 Oct 2005
6:25 |
| Box Run by dx
|
|
Started slowly after illness with sore abs and tired breathing, but enlivened towards the end and finished in great form. It's good dropping down the distance after doing some long runs. Quite early - and DARK! |
|
|
|
6.74 mph
|
212 lb |
262 cal
|
1111 cal/h
|
26 Nov 2005
8:25 |
| Box Run by dx
|
|
Very cold again, but lovely conditions. Felt a twinge in my calf going through Dorchester so slowed down to a jog |
|
|
|
6.74 mph
|
211 lb |
261 cal
|
1106 cal/h
|
4 Dec 2005
8:40 |
| Figure of Eight by dx
|
|
Slippery under foot and that made the going hard on the first two muddy segments. Tried to keep a nice even pace and avoid any unnecessary injuries. Must get some more trainers. |
|
|
|
6.72 mph
|
210 lb |
260 cal
|
1097 cal/h
|
4 Oct 2005
12:30 |
| Box Run by jessie
|
|
Feeling terrible - tummy troubles, and no energy |
|
|
|
6.72 mph
|
147 lb |
182 cal
|
767 cal/h
|
18 Jan 2004
8:45 |
| The Overy by dx
|
|
Freezing morning, hard ground, sun shining - excellent conditions. Started well, but fitness in latter stages was poor; not entirely unexpectedly. Glad to get a long run finished. |
|
|
|
6.71 mph
|
209 lb |
258 cal
|
1089 cal/h
|
14 Jul 2003
17:50 |
| Box Run by dx
|
|
Blistering 32deg in the shade and exhausting. Ran for 5 minutes and was shattered, but managed to crawl around very wearily. I should hydrate properly during the day and take a small disposible bottle around with me - something for the shopping list. |
|
|
|
6.70 mph
|
207 lb |
256 cal
|
1076 cal/h
|
27 Sep 2003
8:30 |
| The Overy by dx
|
|
Easy run. Still concerned about recent strains - so took it very easy. |
|
|
|
6.69 mph
|
208 lb |
257 cal
|
1080 cal/h
|
25 Sep 2004
8:35 |
| The Overy by dx
|
|
Dumfounded where all this speed came from! Still feels a bit warm out for me ~13deg. Very pleased - no injuries |
|
|
|
6.69 mph
|
209 lb |
258 cal
|
1085 cal/h
|
16 Mar 2003
12:30 |
|
|
|
6.67 mph
|
143 lb |
176 cal
|
740 cal/h
|
14 Mar 2003
13:55 |
|
|
|
6.66 mph
|
145 lb |
179 cal
|
748 cal/h
|
14 Feb 2003
15:15 |
| The Thames Run by dx
|
|
Longest run to date - and I felt it! Very tired towards the 7-8 mile markers |
|
|
|
6.66 mph
|
207 lb |
255 cal
|
1068 cal/h
|
8 Oct 2004
6:50 |
| The Thames Run by dx
|
|
Terrible experience from Clifton Hampdon to the end. Completely exhausted with every joint aching - nasty. |
|
|
|
6.64 mph
|
209 lb |
257 cal
|
1074 cal/h
|
30 Sep 2005
7:05 |
| The Thames Run by dx
|
|
Determined not to overdo this run, and didn%27t. Can break records when I%27ve lost a couple of stone, for now - a nice, calm fat-burning run. Felt a little weary setting off, but hit a nice burst of energy at 1h15 (but must get more trainers!). |
|
|
|
6.64 mph
|
211 lb |
260 cal
|
1084 cal/h
|
5 Feb 2003
7:35 |
| Figure of Eight by dx
|
|
Freezing cold winter morning - loads of frost frozen ground. Pleasant running conditions, but got VERY tired towards the end |
|
|
|
6.60 mph
|
209 lb |
257 cal
|
1067 cal/h
|
7 Feb 2003
7:25 |
| The Overy Extra by dx
|
|
6-7 degrees & very muddy. Felt quite good in the middle and end stages |
|
|
|
6.57 mph
|
210 lb |
258 cal
|
1064 cal/h
|
6 Jul 2003
8:10 |
| Figure of Eight by dx
|
|
Decided to do the Windsor Half Marathon in 3 mths - so need to start doing long runs again - this was very tiring, slow at the end |
|
|
|
6.56 mph
|
205 lb |
252 cal
|
1038 cal/h
|
6 Dec 2006
7:35 |
| The Overy by dx
|
|
Great end to the run. Felt really good for the last 30 mins. The first two sectors were against the wind, muddy, slippery and hard. Getting there! |
|
|
|
6.53 mph
|
211 lb |
258 cal
|
1061 cal/h
|
1 Oct 2003
7:45 |
| Figure of Eight by dx
|
|
Flippin%27 excellent! Really enjoyed this run and felt good throughout. |
|
|
|
6.53 mph
|
207 lb |
254 cal
|
1040 cal/h
|
| < |
