| Date |
Route |
Av speed |
Weight |
Energy use |
Energy burn |
Performance |
18 Apr 2003
15:30 |
 The Overy by dx
|
|
Cycle ride with Tom on the tag-along and Julia and Matthew alongside |
|
|
|
12.66 mph
|
205 lb |
40 cal
|
760 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 |
|
|
|
12.66 mph
|
143 lb |
28 cal
|
530 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 |
|
|
|
8.17 mph
|
192 lb |
107 cal
|
1304 cal/h
|
9 Apr 2007
14:45 |
|
|
|
8.14 mph
|
208 lb |
35 cal
|
427 cal/h
|
9 Apr 2007
14:45 |
|
|
|
8.14 mph
|
144 lb |
24 cal
|
295 cal/h
|
9 Apr 2007
14:45 |
|
|
|
8.14 mph
|
61 lb |
10 cal
|
125 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!). |
|
|
|
7.93 mph
|
208 lb |
114 cal
|
1357 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. |
|
|
|
7.82 mph
|
207 lb |
113 cal
|
1324 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 |
|
|
|
7.81 mph
|
198 lb |
108 cal
|
1266 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. |
|
|
|
7.65 mph
|
199 lb |
108 cal
|
1236 cal/h
|
22 Apr 2006
9:30 |
|
|
|
7.57 mph
|
137 lb |
74 cal
|
839 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. |
|
|
|
7.55 mph
|
209 lb |
113 cal
|
1276 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 |
|
|
|
7.54 mph
|
205 lb |
111 cal
|
1249 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. |
|
|
|
7.53 mph
|
211 lb |
114 cal
|
1284 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). |
|
|
|
7.52 mph
|
207 lb |
112 cal
|
1258 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 |
|
|
|
7.52 mph
|
209 lb |
113 cal
|
1270 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. |
|
|
|
7.49 mph
|
207 lb |
111 cal
|
1251 cal/h
|
1 May 2006
9:30 |
|
|
|
7.49 mph
|
137 lb |
74 cal
|
828 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 |
|
|
|
7.49 mph
|
203 lb |
109 cal
|
1225 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! |
|
|
|
7.44 mph
|
206 lb |
111 cal
|
1232 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!) |
|
|
|
7.42 mph
|
198 lb |
106 cal
|
1181 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. |
|
|
|
7.42 mph
|
211 lb |
113 cal
|
1258 cal/h
|
7 May 2006
7:00 |
|
|
|
7.41 mph
|
137 lb |
73 cal
|
815 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! |
|
|
|
7.40 mph
|
209 lb |
112 cal
|
1241 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! |
|
|
|
7.39 mph
|
212 lb |
114 cal
|
1257 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! |
|
|
|
7.38 mph
|
209 lb |
112 cal
|
1237 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 |
|
|
|
7.37 mph
|
207 lb |
111 cal
|
1224 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! |
|
|
|
7.35 mph
|
207 lb |
111 cal
|
1219 cal/h
|
7 May 2007
11:45 |
|
|
|
7.35 mph
|
62 lb |
10 cal
|
112 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! |
|
|
|
7.35 mph
|
211 lb |
113 cal
|
1242 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. |
|
|
|
7.33 mph
|
210 lb |
112 cal
|
1232 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 |
|
|
|
7.32 mph
|
206 lb |
110 cal
|
1206 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 |
|
|
|
7.31 mph
|
212 lb |
113 cal
|
1239 cal/h
|
25 Mar 2006
9:00 |
|
|
|
7.31 mph
|
139 lb |
74 cal
|
812 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. |
|
|
|
7.31 mph
|
215 lb |
115 cal
|
1256 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. |
|
|
|
7.29 mph
|
211 lb |
113 cal
|
1228 cal/h
|
15 Apr 2007
7:33 |
| HM via three bridges by dx
|
|
Quite a struggle to get going, but the middle 1h20 was quite good. Felt tiring at the end, but was actually OK. |
|
|
|
7.27 mph
|
207 lb |
110 cal
|
1200 cal/h
|
10 Jun 2006
7:30 |
|
|
|
7.27 mph
|
138 lb |
74 cal
|
800 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 |
|
|
|
7.22 mph
|
210 lb |
112 cal
|
1207 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. |
|
|
|
7.21 mph
|
207 lb |
110 cal
|
1187 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! |
|
|
|
7.20 mph
|
209 lb |
111 cal
|
1196 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. |
|
|
|
7.19 mph
|
212 lb |
113 cal
|
1213 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 |
|
|
|
7.18 mph
|
209 lb |
111 cal
|
1192 cal/h
|
21 May 2006
8:00 |
|
|
|
7.16 mph
|
138 lb |
73 cal
|
784 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. |
|
|
|
7.15 mph
|
206 lb |
109 cal
|
1168 cal/h
|
4 Feb 2004
8:00 |
| The Overy by dx
|
|
A mid-week fat burning run - intended to be quite medium pace. Very strong head winds for segs 1,2&8 |
|
|
|
7.14 mph
|
208 lb |
110 cal
|
1177 cal/h
|
31 Mar 2007
7:15 |
| HM via three bridges by dx
|
|
After quite a hard 7.5 miler yesterday, I went out with the intention of doing a slowish start and take it from there. Turned into a very pleasing overall run, good consistency for a change |
|
|
|
7.13 mph
|
207 lb |
110 cal
|
1170 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 |
|
|
|
7.11 mph
|
206 lb |
109 cal
|
1160 cal/h
|
27 Sep 2003
8:30 |
| The Overy by dx
|
|
Easy run. Still concerned about recent strains - so took it very easy. |
|
|
|
7.10 mph
|
208 lb |
110 cal
|
1168 cal/h
|
3 Dec 2005
7:15 |
| Box Run by dx
|
|
Very slippery in the muddy segments after 2 days rain. Got to start running at least four times a week from next week. Felt quite tired here - a knackering week at work. |
|
|
|
7.07 mph
|
210 lb |
111 cal
|
1174 cal/h
|
22 Nov 2006
7:15 |
| Figure of Eight by dx
|
|
First time I've done this run for a long time and was pleasantly surprised at the beginning. The latter sectors were pretty slow, but still under 1h26 is good for me |
|
|
|
7.06 mph
|
213 lb |
112 cal
|
1188 cal/h
|
11 Jan 2004
9:25 |
| Box Run by dx
|
|
Nice to have a run on a sunday morning, great weather. Few drinks last night didn%27t help though. Strong head wind aswell on seg1&2. |
|
|
|
7.05 mph
|
208 lb |
110 cal
|
1158 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 |
|
|
|
7.04 mph
|
209 lb |
110 cal
|
1160 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. |
|
|
|
7.01 mph
|
210 lb |
111 cal
|
1159 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. |
|
|
|
7.00 mph
|
209 lb |
110 cal
|
1152 cal/h
|
22 Oct 2005
10:00 |
|
|
|
6.99 mph
|
147 lb |
77 cal
|
809 cal/h
|
4 Sep 2004
11:10 |
| The Overy by dx
|
|
Absolutely terrible running conditions. 26deg, dehydrated, seering sun - altogether not a pleasant experience |
|
|
|
6.99 mph
|
211 lb |
111 cal
|
1160 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. |
|
|
|
6.97 mph
|
209 lb |
110 cal
|
1146 cal/h
|
25 Jul 2003
6:55 |
| The Duck by dx
|
|
Ahhh - rain at last making it nice running conditions. Felt very strong in the middle, but faded a bit at the end... predictably. |
|
|
|
6.97 mph
|
209 lb |
110 cal
|
1145 cal/h
|
1 Oct 2003
7:45 |
| Figure of Eight by dx
|
|
Flippin%27 excellent! Really enjoyed this run and felt good throughout. |
|
|
|
6.97 mph
|
207 lb |
109 cal
|
1134 cal/h
|
11 Nov 2006
7:55 |
| Box Run by dx
|
|
An injury free run, but can still feel knots where the calf injury was, wasn%27t helped by a sodden 4th and 5th segments. Good and getting better |
|
|
|
6.97 mph
|
213 lb |
112 cal
|
1167 cal/h
|
18 Mar 2005
7:00 |
| The Overy by dx
|
|
Been a long time since I%27ve done this run, I must say it ws particularly hard through segments 5 and 6 |
|
|
|
6.96 mph
|
217 lb |
114 cal
|
1188 cal/h
|
4 Aug 2005
7:05 |
| Box Run by dx
|
|
A good consistent run - quite tiring |
|
|
|
6.96 mph
|
219 lb |
115 cal
|
1198 cal/h
|
15 Nov 2006
7:20 |
| The Overy by dx
|
|
Quite slow, but not even the smallest tweak from the dalf injury, suggesting that that has now healed fully. |
|
|
|
6.95 mph
|
213 lb |
112 cal
|
1164 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. |
|
|
|
6.95 mph
|
207 lb |
109 cal
|
1131 cal/h
|
11 Feb 2007
8:35 |
| Figure of Eight by dx
|
|
Unbelievably wet and muddy - the worst I've ever seen it after the snow thawed and the rain came. Last few segments painfully muddy... 3 steps forwards, 2 back. |
|
|
|
6.95 mph
|
215 lb |
113 cal
|
1174 cal/h
|
14 Jan 2007
8:45 |
| Figure of Eight by dx
|
|
Very muddy route at this time of year. had achilles trouble inthe last 2 miles... not a good sign. but enjoyed it |
|
|
|
6.94 mph
|
214 lb |
112 cal
|
1167 cal/h
|
17 Sep 2005
8:00 |
|
|
|
6.93 mph
|
147 lb |
77 cal
|
800 cal/h
|
22 Apr 2007
14:00 |
|
|
|
6.93 mph
|
142 lb |
74 cal
|
773 cal/h
|
18 Sep 2004
8:00 |
| The Overy by dx
|
|
Another warm and windy run. Dehydration ensued after only 5 minutes. Cut down from the intended Thames Run! Had more energy at the end than normal (finally) |
|
|
|
6.92 mph
|
210 lb |
110 cal
|
1140 cal/h
|
1 Feb 2004
9:45 |
| Box Run by dx
|
|
I was going to do a longer run, but felt terrible after 20 minutes. Ironically, I felt great during the last 5 minutes, so maybe I could have achieved the greater distance! |
|
|
|
6.92 mph
|
208 lb |
109 cal
|
1129 cal/h
|
15 Jan 2006
9:30 |
| The Overy by jessie
|
|
Didn%27t feel like going but a good run I thought - cold |
|
|
|
6.91 mph
|
140 lb |
73 cal
|
759 cal/h
|
5 Apr 2003
12:40 |
|
|
|
6.91 mph
|
143 lb |
75 cal
|
775 cal/h
|
29 Oct 2005
10:00 |
|
|
|
6.90 mph
|
147 lb |
77 cal
|
796 cal/h
|
24 Feb 2006
7:30 |
| The Duck by dx
|
|
Apparently I have patella subluxation - so this mornings run was tricky to say the least. Had to stop and walk when the pain got too much. |
|
|
|
6.90 mph
|
208 lb< |
