The Running (B)log of

June 2010

admin — Thu, 01 Jul 2010 05:35:05 +0000

June Total: 213k, 22 Runs, Daily avg/month = 7.1.

Weather, progressively more difficult as temp & Humidity increase, End of month loads of rain and then super hot. Running form not great in these conditions, but will persevere.

July Targets: Get close to 300k, start to throw in some 15 – 20k runs and practice full on 5km on Bowen rd.

Weight = 165lbs, end of July 160???

Run Log 2010

admin — Fri, 21 May 2010 04:27:38 +0000

Xylo by 4

admin — Wed, 12 May 2010 11:23:27 +0000

1:07:16, 11K. Still tired after flu, very slow pace but at least kept it going. A good start to establishing a base training phase, will be looking to do at least 6ok a week over the summer. Decided to drop the garmin, too distracting and focus should just be on steady laps throughout.

HR: 130/143. Temp 26C, H 88%, API 49.

Splits: Hatton 6.39, Pinewood 7.07, Xylo 7.24. Xylo Laps: 1. 8.29, 8.17, 8.39, 8.21.

Bowen Road 10K

admin — Wed, 07 Apr 2010 13:03:57 +0000

47:59, 10.2K. Lucky again with the weather, cool & drizzly so tried to squeeze a good time. Overall not bad, but cannot kick up to a higher level – got all summer to work on it I suppose. Bowen 8K- 37.40.

AP1 39, T 19C, H 93%. HR 153/162 - Activity/29255015

Splits: 5.34, 19.07, 18.33, 4.43

Twin Peaks Central

admin — Tue, 06 Apr 2010 13:06:14 +0000

1:17:38, 10.8K. A variation of my Highwest classic, copied from Niggli with a few mods. Not bad running today, weather cool with low humidity and legs felt very good. Still not as fluid as I was before Christmas, but hopefully a foundation to build on for the training ahead. HighWest summit- 29.20.

AP1 56, T 26C, H 85%. HR 149/156 Activity/29149495

Splits – 1. 5.53, 2. 6.15, 3. 9.07, 4. 7.55, 5. 4.16, 6. 9.38, 7. 10.10, 8. 14.52, 9. 9.27

WH3 1202

admin — Sun, 04 Apr 2010 23:47:20 +0000

1:04:00, 8.7K. Clearwater Bay from Silverstransd beach via coastal section followed by small hill and trail. Could not get into e decent running mode, even on the coastline. Bit of a disaster as MS had a bad slip on final steps as I was closing in on him, probably broken – bummer for him, but you’ve gotta manage your capabilities on the hash. Anyway MS, get well soon although doubt you ever read this.

API 40, T 23C, H 85, HR 145/162 - Activity/28996890

Victoria Road 12K

admin — Sat, 03 Apr 2010 11:21:09 +0000

55:49, 12K. Quick blast long Victoria, not too bad pace but weather was favorably cool and made it relatively easy. No probs whatsoever except unable to click it up to a higher gear.

AP1 30, T 18C, H 85%. HR -n/a - Activity/28767505

Splits: 1 . 28.17, 2. 27.32

Target = OCt 30, 2006: 52:25, 1. 26.33, 2. 25.52

Pokfulam 10

admin — Thu, 01 Apr 2010 11:26:14 +0000

56:53, 10K. Usual reservoir route from escalotor on Conduit. already 2 challenging runs early in week, but feeling ok and presed on at a reasonable pace. Overall satisfactory effort considering fitness levels, hard to imagine going much faster wth warmer weather coming, but needless to say would like to!

AP1 60, T 25C, H 83%. HR 150/160- Activity/28563828

Splits: Hatton start 5.59 (5.30), Pinewood 12.12 (11.20), HKT 20.29 (19.00), Reservoir steps 25.26 (23.30), Reservoir road 37.50 (34.30), Reservoir Gate 42.08 (38.20), QM xylo 49.32 (45.00). Target: 51.30

Bowen 10K

admin — Tue, 30 Mar 2010 11:28:12 +0000

49:18, 10.0K. First time on Bowen since January & pre-injury. Expected it to be tough, cool weather helped with the time, but no fluidity in the legs, however reasonably happy with a solid sub-40. Bowen 8K- 38.36.

AP1 58, T 2oC, H 75%. HR 144/162 - Activity/28418668

Splits: 5.45, 19.40, 18.58, 4.53

Twin Peaks Central

admin — Mon, 29 Mar 2010 11:54:30 +0000

1:15:13, 10.8K. A variation of my Highwest classic, copied from Niggli with a few mods. Not bad running today, weather cool with low humidity and legs felt very good. Still not as fluid as I was before Christmas, but hopefully a foundation to build on for the training ahead. HighWest summit- 29.02.

AP1 56, T 2oC, H 65%. HR 145/156 - Activity/28328914

Splits – 1. 6.01, 2. 6.22, 3. 9.05, 4. 7.34, 5. 3.55, 6. 8.55, 7. 9.27, 8. 14.23, 9. 9.27