| 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 |
79 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 |
79 cal
|
1048 cal/h
|
1 Jul 2007
12:00 |
|
|
|
16.10 mph
|
201 lb |
80 cal
|
1050 cal/h
|
3 Aug 2007
6:40 |
|
|
|
15.36 mph
|
198 lb |
77 cal
|
966 cal/h
|
13 Apr 2003
8:15 |
|
|
|
15.22 mph
|
205 lb |
79 cal
|
987 cal/h
|
2 Jun 2007
11:20 |
| Wallingford Course by dx
|
|
First bike for a while - harder than expected! Drained by Wallingford, all muddy sectors were very slow. |
|
|
|
15.14 mph
|
206 lb |
79 cal
|
984 cal/h
|
6 Aug 2003
7:45 |
|
|
|
14.62 mph
|
205 lb |
78 cal
|
931 cal/h
|
16 Mar 2003
8:45 |
| Wallingford Course by dx
|
|
After a night out quite a touch to get started, but felt pretty good going around. |
|
|
|
14.48 mph
|
206 lb |
78 cal
|
924 cal/h
|
16 Jul 2003
6:40 |
| Wallingford Course by dx
|
|
First bike ride for 3 months and felt fairly good on a dead-still cool summer morning. got a few records |
|
|
|
14.30 mph
|
206 lb |
77 cal
|
907 cal/h
|
26 Apr 2003
10:00 |
| Chalgrove Circle by dx
|
|
After a rainy night it was very muddy and the wind from the SW made any S or W segment pretty hard! |
|
|
|
13.76 mph
|
205 lb |
76 cal
|
855 cal/h
|
29 Aug 2005
8:00 |
| Clock-to-lock circuit by dx
|
|
First cycle for a while and really enjoyed it. The running recently has paid dividends on base cycling speed - knocked 5 mins off my best for this course |
|
|
|
13.59 mph
|
216 lb |
79 cal
|
885 cal/h
|
23 Mar 2003
7:35 |
| The Monster by dx
|
|
The first really big cycle ride I've done this year... kept making wrong turns. Some of the segments were very hard cycling |
|
|
|
13.31 mph
|
205 lb |
75 cal
|
815 cal/h
|
31 Jul 2004
7:20 |
| Wallingford Course by dx
|
|
Long time since I%27ve done this course. Felt fairly good to start with - but had no energy at the end! Fitness is key for this one |
|
|
|
12.56 mph
|
216 lb |
77 cal
|
793 cal/h
|
2 Mar 2003
10:30 |
| The Circuit by dx
|
|
First cycle ride of the year, felt quite easy after all the recent running |
|
|
|
11.69 mph
|
208 lb |
72 cal
|
691 cal/h
|
18 Apr 2003
15:30 |
| The Overy by dx
|
|
Cycle ride with Tom on the tag-along and Julia and Matthew alongside |
|
|
|
11.44 mph
|
205 lb |
70 cal
|
661 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 |
|
|
|
11.44 mph
|
143 lb |
49 cal
|
461 cal/h
|
25 Jul 2004
8:30 |
|
|
|
10.89 mph
|
216 lb |
73 cal
|
652 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 |
|
|
|
8.29 mph
|
195 lb |
199 cal
|
1352 cal/h
|
3 Sep 2007
7:15 |
| Berinsfield Route by dx
|
|
Absolutely flew down the course, faster then I've ever done before. A few sector records and defintely a course record by some margin! |
|
|
|
8.17 mph
|
195 lb |
198 cal
|
1325 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. |
|
|
|
8.15 mph
|
192 lb |
195 cal
|
1300 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 |
|
|
|
8.09 mph
|
192 lb |
194 cal
|
1288 cal/h
|
20 Feb 2008
8:00 |
| Berinsfield Route by dx
|
|
After long time off with calf strain, got back to a little running. Very quick - much quicker than expected. The swimming must be paying off when I'm injured running. |
|
|
|
8.08 mph
|
199 lb |
201 cal
|
1331 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 |
|
|
|
8.04 mph
|
193 lb |
195 cal
|
1282 cal/h
|
9 Apr 2007
14:45 |
|
|
|
7.99 mph
|
208 lb |
64 cal
|
416 cal/h
|
9 Apr 2007
14:45 |
|
|
|
7.99 mph
|
144 lb |
44 cal
|
288 cal/h
|
9 Apr 2007
14:45 |
|
|
|
7.99 mph
|
61 lb |
19 cal
|
122 cal/h
|
12 Oct 2007
9:00 |
| Berinsfield Route by dx
|
|
After a week off with family issues, felt quite strong with the start, but eased off for 5-15 mins to push the end harder. And I did! |
|
|
|
7.96 mph
|
191 lb |
192 cal
|
1252 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! |
|
|
|
7.93 mph
|
198 lb |
199 cal
|
1292 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 |
|
|
|
7.91 mph
|
193 lb |
193 cal
|
1255 cal/h
|
22 Mar 2003
10:45 |
|
|
|
7.89 mph
|
206 lb |
63 cal
|
406 cal/h
|
22 Mar 2003
10:45 |
|
|
|
7.89 mph
|
143 lb |
44 cal
|
282 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. |
|
|
|
7.86 mph
|
199 lb |
199 cal
|
1282 cal/h
|
28 Dec 2005
8:45 |
| Berinsfield Route by dx
|
|
Very cold, bitter morning at -5C. Took a while to warm up and felt like I started quite conservatively, but last two segments just felt like I was motoring... and ended up with three records! Very pleasing indeed to be at this stage before the new year! |
|
|
|
7.82 mph
|
209 lb |
209 cal
|
1339 cal/h
|
3 Aug 2007
7:10 |
|
|
|
7.75 mph
|
198 lb |
197 cal
|
1252 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. |
|
|
|
7.74 mph
|
197 lb |
196 cal
|
1244 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 |
|
|
|
7.71 mph
|
145 lb |
144 cal
|
910 cal/h
|
29 Jul 2008
7:20 |
| Berinsfield Route by dx
|
|
Getting into it again ready for the triathlon in 6 weeks. Hard swimming sprint session last night aswell so shoulders very tight |
|
|
|
7.65 mph
|
200 lb |
198 cal
|
1243 cal/h
|
3 Dec 2008
9:00 |
| Track run by dx
|
|
First run for a while... seem to always be saying that. Felt a bit of rib-trouble going out in the first 10 mins then felt remarkably consistent on the way back - and pretty quick bearing in mind no runs for a while. |
|
|
|
7.63 mph
|
198 lb |
196 cal
|
1225 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! |
|
|
|
7.61 mph
|
204 lb |
202 cal
|
1260 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. |
|
|
|
7.56 mph
|
197 lb |
194 cal
|
1205 cal/h
|
3 Aug 2008
15:08 |
| Berinsfield Route by dx
|
|
Second discipline in the brick session. Felt heavy-legged after an hour on the bike but great to get it complete and good finish. Very strange profile - started slowly and got faster throughout. |
|
|
|
7.54 mph
|
199 lb |
196 cal
|
1212 cal/h
|
10 Aug 2008
8:50 |
| Dorchester Spur by dx
|
|
Quite a strange run, felt very out of form at the start, but then ended up with a very fast finish gradually winding up the speed. |
|
|
|
7.53 mph
|
199 lb |
196 cal
|
1210 cal/h
|
6 Aug 2008
7:20 |
| Track run by dx
|
|
Good to get out, although too much breaststroke on Monday night made right hip very sore - but that wore off and good improvement from last week. |
|
|
|
7.50 mph
|
199 lb |
196 cal
|
1205 cal/h
|
13 Aug 2008
7:30 |
|
|
|
7.50 mph
|
199 lb |
196 cal
|
1204 cal/h
|
25 Apr 2003
8:35 |
| Berinsfield Route by dx
|
|
A good week's running so far and I was certain I'd get a fastest time for this as it's 4-5 weeks since the last Berry Run |
|
|
|
7.47 mph
|
205 lb |
201 cal
|
1233 cal/h
|
6 May 2007
16:25 |
|
|
|
7.44 mph
|
144 lb |
141 cal
|
862 cal/h
|
13 Apr 2007
6:55 |
| Berinsfield Route by dx
|
|
Great to get out after a fewdays resting. Felt very good for the whole route, but not quite up to full PB fitness yet. |
|
|
|
7.43 mph
|
209 lb |
205 cal
|
1249 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! |
|
|
|
7.42 mph
|
206 lb |
202 cal
|
1228 cal/h
|
6 Aug 2008
7:20 |
| Track run by dx
|
|
Good to get out, although too much breaststroke on Monday night made right hip very sore - but that wore off and good improvement from last week. |
|
|
|
7.41 mph
|
199 lb |
195 cal
|
1185 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. |
|
|
|
7.39 mph
|
198 lb |
194 cal
|
1175 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! |
|
|
|
7.39 mph
|
208 lb |
204 cal
|
1234 cal/h
|
16 Nov 2008
7:26 |
| Track run by dx
|
|
An old run just back filling - can't remember how it went... must have taken Daisy... |
|
|
|
7.39 mph
|
199 lb |
195 cal
|
1180 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. |
|
|
|
7.39 mph
|
209 lb |
205 cal
|
1239 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 |
|
|
|
7.36 mph
|
201 lb |
196 cal
|
1185 cal/h
|
19 Mar 2003
6:40 |
| Berinsfield Route by dx
|
|
Cold frostry morning, sun rising. Long time since I've done this, so determined to get lots of records. |
|
|
|
7.34 mph
|
205 lb |
200 cal
|
1206 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 |
|
|
|
7.33 mph
|
197 lb |
192 cal
|
1156 cal/h
|
1 Jun 2008
7:45 |
| Track run by dx
|
|
Second run of this spell sticking to the shorter distances to begin with - felt comfortable |
|
|
|
7.33 mph
|
203 lb |
198 cal
|
1190 cal/h
|
16 Jan 2008
9:00 |
| Berinsfield Route by dx
|
|
Great to get out and after a slightly exhausting start settled into it - much faster than I was expecting, and didn't push the end at all. |
|
|
|
7.32 mph
|
198 lb |
193 cal
|
1159 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. |
|
|
|
7.32 mph
|
211 lb |
206 cal
|
1235 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. |
|
|
|
7.30 mph
|
209 lb |
204 cal
|
1219 cal/h
|
25 Oct 2003
8:20 |
| Berinsfield Route by dx
|
|
After a week of a nasty chesty cold - glad to finally get back out. About 0 deg - crisp morning. |
|
|
|
7.29 mph
|
207 lb |
202 cal
|
1206 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. |
|
|
|
7.29 mph
|
208 lb |
203 cal
|
1211 cal/h
|
3 Nov 2008
7:13 |
| Track run by dx
|
|
Really was the first one since the summer and the poor triathlon - must have taken Daisy... |
|
|
|
7.26 mph
|
199 lb |
194 cal
|
1151 cal/h
|
16 Feb 2004
8:20 |
|
|
|
7.24 mph
|
208 lb |
202 cal
|
1199 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 |
|
|
|
7.21 mph
|
205 lb |
199 cal
|
1176 cal/h
|
23 Oct 2004
8:35 |
| Berinsfield Route by dx
|
|
Very strong headwind for segments 1 and 5, tailwind for segment 4 - hence the different in splits. Still feel very overweight, esp after a week off. |
|
|
|
7.20 mph
|
212 lb |
206 cal
|
1214 cal/h
|
1 Jun 2008
7:45 |
| Track run by dx
|
|
Second run of this spell sticking to the shorter distances to begin with - felt comfortable |
|
|
|
7.20 mph
|
203 lb |
197 cal
|
1161 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! |
|
|
|
7.19 mph
|
206 lb |
200 cal
|
1176 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! |
|
|
|
7.19 mph
|
211 lb |
205 cal
|
1205 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. |
|
|
|
7.18 mph
|
207 lb |
201 cal
|
1182 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! |
|
|
|
7.18 mph
|
207 lb |
201 cal
|
1180 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! |
|
|
|
7.16 mph
|
197 lb |
191 cal
|
1120 cal/h
|
11 Nov 2006
10:00 |
|
|
|
7.16 mph
|
139 lb |
135 cal
|
790 cal/h
|
14 Apr 2007
9:31 |
|
|
|
7.15 mph
|
146 lb |
141 cal
|
827 cal/h
|
12 May 2007
9:40 |
|
|
|
