| 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 |
70 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 |
70 cal
|
1048 cal/h
|
9 Apr 2007
14:45 |
|
|
|
8.14 mph
|
208 lb |
57 cal
|
427 cal/h
|
9 Apr 2007
14:45 |
|
|
|
8.14 mph
|
144 lb |
39 cal
|
295 cal/h
|
9 Apr 2007
14:45 |
|
|
|
8.14 mph
|
61 lb |
17 cal
|
125 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). |
|
|
|
7.25 mph
|
207 lb |
179 cal
|
1195 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. |
|
|
|
7.17 mph
|
207 lb |
178 cal
|
1178 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 |
|
|
|
7.06 mph
|
207 lb |
177 cal
|
1153 cal/h
|
1 May 2007
7:45 |
| Two bridges by dx
|
|
Felt great for the first 6-7 miles and then suffered in the sun, wind and from a lack of energy. |
|
|
|
6.90 mph
|
207 lb |
176 cal
|
1119 cal/h
|
8 Apr 2007
8:21 |
| Two bridges by dx
|
|
Over easter, very hard to get into the swing... good first sector and managed to keep good pace until the sun started shining fiercely. |
|
|
|
6.87 mph
|
208 lb |
177 cal
|
1119 cal/h
|
5 May 2007
9:45 |
|
|
|
6.82 mph
|
145 lb |
123 cal
|
772 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. |
|
|
|
6.81 mph
|
142 lb |
120 cal
|
755 cal/h
|
21 Mar 2007
7:25 |
| HM via three bridges by dx
|
|
50 miles last week, a few days off... a real improvement in basic fitness and speed. Died completely in the 10-12 mile range. |
|
|
|
6.74 mph
|
207 lb |
175 cal
|
1086 cal/h
|
2 Feb 2008
9:30 |
|
|
|
6.72 mph
|
147 lb |
124 cal
|
768 cal/h
|
6 Jan 2008
10:25 |
| HM via three bridges by jessie
|
|
Long run of the week. Training for London marathon in April. Felt quite hard, but had a slight illness aswell over the last three days. |
|
|
|
6.52 mph
|
147 lb |
123 cal
|
737 cal/h
|
9 Apr 2007
7:11 |
| HM via three bridges by dx
|
|
Wanted a nice long fat-burning run after all the Easter excesses. Still felt quite hard even with the pace slackened right off. Had a nasty fall in Wittenham wood, gouged skin out of my calf. |
|
|
|
6.46 mph
|
208 lb |
173 cal
|
1031 cal/h
|
16 Mar 2007
6:45 |
| HM via three bridges by dx
|
|
At the end absolutely running on empty, barely the energy to take each agonising step. Middle segment quite troublesome. No muscle injuries, joints ok, just fatigue. Last long one before the HM |
|
|
|
6.33 mph
|
207 lb |
171 cal
|
999 cal/h
|
14 Mar 2007
7:05 |
| HM via three bridges by dx
|
|
Thought I better get out and do the distance at least once before the race. Shows that my target of 2h is about realistic! |
|
|
|
6.25 mph
|
209 lb |
172 cal
|
992 cal/h
|
18 Mar 2007
14:37 |
| HM via three bridges by jessie
|
|
Didn't feel good at all... afternoon runs aren't my favourite. Headwind and rain on the first 3 sectors, but weather got easier as the run progressed. |
|
|
|
6.12 mph
|
144 lb |
118 cal
|
666 cal/h
|
