| Date |
Route |
Av speed |
Weight |
Energy use |
Energy burn |
Performance |
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! |
|
|
|
17.24 mph
|
205 lb |
41 cal
|
1184 cal/h
|
3 Aug 2007
6:40 |
|
|
|
17.24 mph
|
198 lb |
40 cal
|
1143 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 |
|
|
|
16.61 mph
|
216 lb |
42 cal
|
1181 cal/h
|
6 Aug 2003
7:45 |
|
|
|
16.59 mph
|
205 lb |
40 cal
|
1118 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. |
|
|
|
16.58 mph
|
206 lb |
40 cal
|
1123 cal/h
|
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 |
39 cal
|
1073 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 |
|
|
|
16.35 mph
|
206 lb |
40 cal
|
1100 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 |
39 cal
|
1048 cal/h
|
1 Jul 2007
12:00 |
|
|
|
16.10 mph
|
201 lb |
39 cal
|
1050 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. |
|
|
|
16.02 mph
|
206 lb |
40 cal
|
1069 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 |
|
|
|
15.89 mph
|
216 lb |
42 cal
|
1107 cal/h
|
13 Apr 2003
8:15 |
|
|
|
15.36 mph
|
205 lb |
39 cal
|
1000 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 |
|
|
|
15.02 mph
|
205 lb |
39 cal
|
968 cal/h
|
25 Jul 2004
8:30 |
|
|
|
14.03 mph
|
216 lb |
39 cal
|
926 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 |
|
|
|
13.37 mph
|
208 lb |
37 cal
|
833 cal/h
|
24 Jul 2004
18:55 |
|
|
|
13.00 mph
|
216 lb |
38 cal
|
832 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 |
|
|
|
9.24 mph
|
193 lb |
100 cal
|
1554 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! |
|
|
|
9.09 mph
|
191 lb |
99 cal
|
1503 cal/h
|
29 Aug 2007
7:00 |
| Chiselhampton Run by dx
|
|
Few pounds heavier and no training for 4 days (camping) and this felt great, very hard and was ill at the end! But beat my PB by 1'12 and got a course record |
|
|
|
9.03 mph
|
198 lb |
102 cal
|
1545 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 |
|
|
|
8.92 mph
|
192 lb |
99 cal
|
1471 cal/h
|
5 Oct 2007
9:00 |
|
|
|
8.80 mph
|
191 lb |
98 cal
|
1438 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! |
|
|
|
8.76 mph
|
195 lb |
99 cal
|
1459 cal/h
|
22 Mar 2003
10:45 |
|
|
|
8.74 mph
|
206 lb |
32 cal
|
463 cal/h
|
22 Mar 2003
10:45 |
|
|
|
8.74 mph
|
143 lb |
22 cal
|
322 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 |
|
|
|
8.70 mph
|
201 lb |
102 cal
|
1489 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. |
|
|
|
8.66 mph
|
197 lb |
100 cal
|
1450 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! |
|
|
|
8.65 mph
|
207 lb |
105 cal
|
1522 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. |
|
|
|
8.64 mph
|
192 lb |
97 cal
|
1408 cal/h
|
13 Aug 2008
7:30 |
|
|
|
8.59 mph
|
199 lb |
101 cal
|
1448 cal/h
|
18 Apr 2003
15:30 |
| The Overy by dx
|
|
Cycle ride with Tom on the tag-along and Julia and Matthew alongside |
|
|
|
8.58 mph
|
205 lb |
31 cal
|
450 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 |
|
|
|
8.58 mph
|
143 lb |
22 cal
|
314 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! |
|
|
|
8.50 mph
|
209 lb |
105 cal
|
1499 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! |
|
|
|
8.47 mph
|
198 lb |
100 cal
|
1414 cal/h
|
17 Oct 2004
7:20 |
| The Roman Road by dx
|
|
Tried to do some interval training - 3%27 light - 1%27 hard. The light periods were maybe too light! Except for the last segment which was flat out - and got a record (so far) |
|
|
|
8.45 mph
|
210 lb |
106 cal
|
1493 cal/h
|
4 Apr 2003
8:10 |
| Chiselhampton Run by dx
|
|
After a night out and a hard run on Wednesday - not sure how this would turn out. But it went well! |
|
|
|
8.43 mph
|
204 lb |
102 cal
|
1447 cal/h
|
3 Aug 2007
7:10 |
|
|
|
8.43 mph
|
198 lb |
99 cal
|
1404 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 |
|
|
|
8.38 mph
|
195 lb |
98 cal
|
1371 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 |
|
|
|
8.36 mph
|
205 lb |
103 cal
|
1437 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! |
|
|
|
8.30 mph
|
204 lb |
102 cal
|
1416 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. |
|
|
|
8.29 mph
|
199 lb |
99 cal
|
1379 cal/h
|
18 Jul 2007
7:35 |
| Chiselhampton Run by dx
|
|
Mucked up the watch so only guessed sectors 3&4 - but it looks about right. Good start, usual fade, good finish. Overgrown and wet from Chiselhampton to Bridleway |
|
|
|
8.28 mph
|
200 lb |
100 cal
|
1384 cal/h
|
8 Jun 2007
19:25 |
|
|
|
8.26 mph
|
65 lb |
32 cal
|
449 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. |
|
|
|
8.26 mph
|
207 lb |
103 cal
|
1427 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 |
|
|
|
8.25 mph
|
193 lb |
96 cal
|
1328 cal/h
|
15 Nov 2003
7:50 |
| Chiselhampton Run by dx
|
|
Decided to take it easier on the first 2 segments and then try and speed up... felt fairly nice |
|
|
|
8.24 mph
|
208 lb |
104 cal
|
1430 cal/h
|
17 May 2003
9:25 |
| Chiselhampton Run by dx
|
|
After a week off, felt absolutely great for the first couple of segments - then struggled |
|
|
|
8.23 mph
|
207 lb |
103 cal
|
1421 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 |
|
|
|
8.22 mph
|
145 lb |
72 cal
|
994 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! |
|
|
|
8.21 mph
|
197 lb |
98 cal
|
1347 cal/h
|
1 Aug 2007
6:40 |
| Dorchester Spur by dx
|
|
Getting lighter slowly, don't know what happened this morning but did not feel right at all and pottered around in the end. |
|
|
|
8.16 mph
|
198 lb |
98 cal
|
1344 cal/h
|
26 Sep 2003
7:00 |
| Chiselhampton Run by dx
|
|
Taking it very easy after a month of calf trouble, pushed it slightly harder towards the end |
|
|
|
8.15 mph
|
210 lb |
104 cal
|
1421 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 |
|
|
|
8.13 mph
|
207 lb |
103 cal
|
1396 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. |
|
|
|
8.13 mph
|
197 lb |
98 cal
|
1329 cal/h
|
30 Apr 2006
9:00 |
|
|
|
8.12 mph
|
137 lb |
68 cal
|
923 cal/h
|
8 Jun 2007
19:15 |
|
|
|
8.11 mph
|
65 lb |
32 cal
|
437 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. |
|
|
|
8.10 mph
|
199 lb |
99 cal
|
1336 cal/h
|
17 Sep 2007
17:50 |
|
|
|
8.09 mph
|
143 lb |
71 cal
|
959 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! |
|
|
|
8.09 mph
|
206 lb |
102 cal
|
1380 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. |
|
|
|
8.07 mph
|
209 lb |
103 cal
|
1397 cal/h
|
27 Nov 2005
7:15 |
| Berinsfield Route by dx
|
|
Another nice morning, no twinges this morning though a bit sore. Have to start putting in some energy as I now have a place in the London Marathon next April. |
|
|
|
8.06 mph
|
211 lb |
104 cal
|
1407 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. |
|
|
|
8.05 mph
|
199 lb |
98 cal
|
1326 cal/h
|
29 Mar 2003
10:10 |
|
|
|
8.04 mph
|
143 lb |
71 cal
|
951 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. |
|
|
|
8.04 mph
|
199 lb |
98 cal
|
1323 cal/h
|
26 Dec 2006
9:10 |
| Chiselhampton Run by dx
|
|
Christmas festivities are setting in and weight is piling on... and on... and on. Few runs should put pay to that, especially like the last sector |
|
|
|
8.01 mph
|
216 lb |
107 cal
|
1429 cal/h
|
24 Feb 2004
7:15 |
| Chiselhampton Run by dx
|
|
After yesterday%27s great run, thought I%27d slow things down a bit... no chance. Felt better than ever - hard run though |
|
|
|
8.00 mph
|
207 lb |
102 cal
|
1368 cal/h
|
9 Apr 2007
14:45 |
|
|
|
8.00 mph
|
208 lb |
31 cal
|
417 cal/h
|
9 Apr 2007
14:45 |
|
|
|
8.00 mph
|
144 lb |
22 cal
|
289 cal/h
|
9 Apr 2007
14:45 |
|
|
|
8.00 mph
|
61 lb |
9 cal
|
122 cal/h
|
13 Nov 2003
8:35 |
| Chiselhampton Run by dx
|
|
Still can't shake this chest cold which makes breathing difficult. But still managed the best time for about 5 months |
|
|
|
8.00 mph
|
208 lb |
102 cal
|
1372 cal/h
|
8 Aug 2008
6:45 |
| Dorchester Spur by dx
|
|
Moving the distance on a bit and felt very quite good, but need to step up the distance again quite soon |
|
|
|
7.99 mph
|
199 lb |
98 cal
|
1312 cal/h
|
7 Sep 2003
7:50 |
| Chiselhampton Run by dx
|
|
Finally! Managed to do a run and no calf trouble. Started off slowly and gradually increased pace to the middle, slowed for a while, then pushed the end. |
|
|
|
7.98 mph
|
208 lb |
102 cal
|
1369 cal/h
|
19 Mar 2003
17:30 |
|
|
|
7.97 mph
|
143 lb |
70 cal
|
939 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. |
|
|
|
7.93 mph
|
212 lb |
104 cal
|
1384 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 |
|
|
|
7.93 mph
|
206 lb |
101 cal
|
1343 cal/h
|
12 Sep 2003
6:35 |
| Dorchester Spur by dx
|
|
Early morning run in the cool gentle autumn mist - excellent! Managed a surprising time and enjoyed it |
|
|
|
7.92 mph
|
208 lb |
102 cal
|
1355 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! |
|
|
|
7.92 mph
|
209 lb |
103 cal
|
1361 cal/h
|
