| 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 |
24 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 |
24 cal
|
1048 cal/h
|
1 Jul 2007
12:00 |
|
|
|
16.10 mph
|
201 lb |
25 cal
|
1050 cal/h
|
3 Aug 2007
6:40 |
|
|
|
15.80 mph
|
198 lb |
24 cal
|
1007 cal/h
|
4 Sep 2007
6:45 |
 To Lady Place by dx
|
|
Had to go and pick up the car... really pleased with base speed again. Bodes well for the upcoming races |
|
|
|
7.41 mph
|
195 lb |
59 cal
|
1160 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. |
|
|
|
7.19 mph
|
205 lb |
61 cal
|
1173 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 |
|
|
|
6.98 mph
|
200 lb |
59 cal
|
1098 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. |
|
|
|
6.97 mph
|
142 lb |
42 cal
|
779 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 |
|
|
|
6.84 mph
|
205 lb |
60 cal
|
1097 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 |
|
|
|
6.75 mph
|
197 lb |
58 cal
|
1035 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! |
|
|
|
6.67 mph
|
197 lb |
57 cal
|
1020 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. |
|
|
|
6.58 mph
|
208 lb |
60 cal
|
1056 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! |
|
|
|
6.55 mph
|
207 lb |
60 cal
|
1046 cal/h
|
3 Jun 2006
8:00 |
|
|
|
6.34 mph
|
138 lb |
40 cal
|
667 cal/h
|
12 May 2007
9:40 |
|
|
|
6.27 mph
|
144 lb |
41 cal
|
687 cal/h
|
26 Feb 2006
9:00 |
|
|
|
6.27 mph
|
139 lb |
40 cal
|
663 cal/h
|
25 Jun 2006
9:00 |
|
|
|
6.20 mph
|
138 lb |
39 cal
|
648 cal/h
|
12 Mar 2006
7:15 |
| Culham Long Loop by dx
|
|
Gradually increasing the distance, once again, no idea how I'm going to add another 11 miles to this. Was exhausted at the end. Losing a stone might help... and need to increase the distance again next week. |
|
|
|
6.16 mph
|
208 lb |
59 cal
|
968 cal/h
|
7 Mar 2007
7:20 |
| Clifton Hampden Loop by dx
|
|
Still recovering from the virus but Bath HM in 3 weeks so need to ramp up the distance. Suffered after about 6 miles - but that's better than the last run |
|
|
|
6.16 mph
|
210 lb |
60 cal
|
977 cal/h
|
4 Mar 2006
11:00 |
|
|
|
6.14 mph
|
139 lb |
39 cal
|
645 cal/h
|
12 Aug 2006
9:30 |
|
|
|
6.13 mph
|
139 lb |
39 cal
|
644 cal/h
|
22 Oct 2006
11:00 |
|
|
|
6.10 mph
|
140 lb |
40 cal
|
645 cal/h
|
19 Feb 2006
9:20 |
|
|
|
6.09 mph
|
140 lb |
40 cal
|
642 cal/h
|
26 May 2007
9:30 |
|
|
|
6.08 mph
|
142 lb |
40 cal
|
650 cal/h
|
15 Oct 2006
9:00 |
|
|
|
6.07 mph
|
139 lb |
39 cal
|
636 cal/h
|
4 Nov 2006
11:00 |
|
|
|
6.05 mph
|
139 lb |
39 cal
|
633 cal/h
|
1 Oct 2006
12:00 |
|
|
|
6.03 mph
|
139 lb |
39 cal
|
630 cal/h
|
10 Sep 2006
8:30 |
|
|
|
6.01 mph
|
139 lb |
39 cal
|
628 cal/h
|
12 Mar 2006
10:00 |
|
|
|
5.98 mph
|
139 lb |
39 cal
|
623 cal/h
|
23 Sep 2006
9:00 |
|
|
|
5.98 mph
|
139 lb |
39 cal
|
623 cal/h
|
21 Jan 2006
8:45 |
|
|
|
5.96 mph
|
140 lb |
39 cal
|
625 cal/h
|
9 Apr 2007
10:25 |
| Clifton Hampden Loop by jessie
|
|
Medium pace as I've got club night tomorrow as usual. Quite slow still, seem to only ever perform in races! |
|
|
|
5.91 mph
|
144 lb |
40 cal
|
636 cal/h
|
28 Oct 2006
8:30 |
|
|
|
5.90 mph
|
140 lb |
39 cal
|
617 cal/h
|
9 Apr 2006
7:30 |
| Boar's Head by dx
|
|
Longest training run in preparation for the FLM... no hip trouble which is nice! New trainers and water belt - very good indeed. Pulled my glute out of Wallingford and a sore quad from Berricks - hence the slow segments. Only another 4 miles to the marathon! |
|
|
|
5.87 mph
|
208 lb |
58 cal
|
910 cal/h
|
8 Jul 2007
9:45 |
|
|
|
5.85 mph
|
142 lb |
40 cal
|
618 cal/h
|
22 Jul 2007
10:00 |
|
|
|
5.83 mph
|
144 lb |
40 cal
|
625 cal/h
|
30 Dec 2006
8:30 |
| To Lady Place by dx
|
|
After a few bottles beers and wine last night, this was needless to say a less than inspired performance, but made it... and picked up the car at the same time! |
|
|
|
5.77 mph
|
215 lb |
60 cal
|
919 cal/h
|
2 Sep 2006
9:00 |
|
|
|
5.43 mph
|
139 lb |
38 cal
|
551 cal/h
|
