Week Commencing: 9th September 2013

Running: Sun 15th Sep @ 09:30

Bristol Half Marathon 2013

13.25 miles / 01:24:33

 

Avg Pace: 06:23 min/mile

Elevation: Max 60m / Min 7m

Height: Gain 162m / Loss 162m

Running: Fri 13th Sep @ 13:01

Lunchtime Recovery Run

4.06 miles / 00:30:59

 

Avg Pace: 07:38 min/mile

Elevation: Max 75m / Min 47m

Height: Gain 21m / Loss 22m

Running: Tue 10th Sep @ 18:39

CRC Run Club

14.70 miles / 01:47:58

 

Avg Pace: 07:21 min/mile

Elevation: Max 65m / Min 5m

Height: Gain 72m / Loss 65m

Week Commencing: 2nd September 2013

Running: Thu 5th Sep @ 18:58

CRC Strawberry Special Run

4.05 miles / 00:36:18

 

Avg Pace: 08:58 min/mile

Elevation: Max 218m / Min 18m

Height: Gain 204m / Loss 204m

Running: Mon 2nd Sep @ 18:39

Easy Loop

3.97 miles / 00:32:01

 

Avg Pace: 08:04 min/mile

Elevation: Max 65m / Min 7m

Height: Gain 58m / Loss 52m

Week Commencing: 26th August 2013

Running: Sun 1st Sep @ 16:29

Nyland

8.00 miles / 00:55:36

 

Avg Pace: 06:57 min/mile

Elevation: Max 64m / Min 5m

Height: Gain 69m / Loss 62m

Week Commencing: 19th August 2013

Running: Sun 25th Aug @ 19:02

Loughton Run

8.50 miles / 01:03:18

 

Avg Pace: 07:27 min/mile

Elevation: Max 75m / Min 23m

Height: Gain 117m / Loss 116m

Cycling: Fri 23rd Aug @ 06:30

Bike to Work

27.57 miles / 01:38:09

 

Speed (mph): Avg 16.90 / Max 38.90

Elevation: Max 291m / Min 37m

Height: Gain 481m / Loss 483m

Running: Tue 20th Aug @ 19:06

CRC Track Session

6.09 miles / 00:38:04

 

Avg Pace: 06:15 min/mile

Elevation: Max 12m / Min 9m

Height: Gain 2m / Loss 3m

Running: Mon 19th Aug @ 12:44

Lunchtime Run

7.00 miles / 00:51:03

 

Avg Pace: 07:17 min/mile

Elevation: Max 60m / Min 33m

Height: Gain 46m / Loss 42m

Week Commencing: 5th August 2013

Cycling: Wed 7th Aug @ 08:34

Mont du Chat

20.63 miles / 02:30:25

 

Speed (mph): Avg 8.20 / Max 30.40

Elevation: Max 1,486m / Min 230m

Height: Gain 1,277m / Loss 1,193m

Cycling: Mon 5th Aug @ 17:15

Semnoz

36.58 miles / 02:38:30

 

Speed (mph): Avg 13.80 / Max 40.70

Elevation: Max 1,652m / Min 235m

Height: Gain 1,235m / Loss 1,468m

Week Commencing: 29th July 2013

Running: Tue 30th Jul @ 19:03

CRC Track Session

2.15 miles / 00:17:39

 

Avg Pace: 08:12 min/mile

Elevation: Max 12m / Min 9m

Height: Gain 0m / Loss 2m

Week Commencing: 22nd July 2013

Running: Sat 27th Jul @ 13:39

Thunder Run 2013

36.69 miles / 04:59:57

 

Avg Pace: 08:10 min/mile

Elevation: Max 87m / Min 52m

Height: Gain 697m / Loss 698m

Cycling: Tue 23rd Jul @ 20:12

Bike back from Run Club

4.20 miles / 00:15:11

 

Speed (mph): Avg 16.60 / Max 26.70

Elevation: Max 64m / Min 8m

Height: Gain 59m / Loss 29m

Running: Tue 23rd Jul @ 19:06

CRC Track Session

6.53 miles / 00:39:31

 

Avg Pace: 06:03 min/mile

Elevation: Max 12m / Min 9m

Height: Gain 9m / Loss 10m

Cycling: Tue 23rd Jul @ 18:43

Bike to Run Club

4.23 miles / 00:12:48

 

Speed (mph): Avg 19.80 / Max 31.40

Elevation: Max 63m / Min 8m

Height: Gain 33m / Loss 62m

Running: Mon 22nd Jul @ 06:00

Morning Run

6.63 miles / 01:00:15

 

Avg Pace: 09:05 min/mile

Elevation: Max 268m / Min 18m

Height: Gain 257m / Loss 263m

Week Commencing: 1st July 2013

Swimming: Wed 3rd Jul @ 07:00

Trowbridge Swim

2,100m / 01:00:00

 

200m w/up
150m pull
100m kick
3 x (25m sprint / 175m race pace / 100m hard / 50m even harder! / 50m easy)
4 x 50m drills
200m IM
50m c/d

Week Commencing: 24th June 2013

Running: Wed 26th Jun @ 13:03

Easy Lunchtime Run

5.43 miles / 00:42:17

 

Avg Pace: 07:47 min/mile

Elevation: Max 52m / Min 33m

Height: Gain 36m / Loss 36m

Swimming: Wed 26th Jun @ 07:00

Trowbridge Swim

2,350m / 01:00:00

 

200m w/up
100m kick
150m pull
4 x 100m build
6 x 50m drills
1 x 150m race pace
4 x 50m drills
4 x 100m hypoxic breathing
4 x 100m off 2min
50 c/d

Running: Tue 25th Jun @ 19:30

Beacon Batch Fell Race

5.23 miles / 00:38:12

 

Avg Pace: 07:18 min/mile

Elevation: Max 322m / Min 68m

Height: Gain 261m / Loss 262m

Running: Mon 24th Jun @ 13:00

Easy Lunchtime Run

4.76 miles / 00:36:32

 

Avg Pace: 07:41 min/mile

Elevation: Max 53m / Min 33m

Height: Gain 35m / Loss 36m

Week Commencing: 17th June 2013

Running: Sun 23rd Jun @ 11:25

Cheddar Gorge 10km Race

6.46 miles / 00:44:43

 

Avg Pace: 06:55 min/mile

Elevation: Max 245m / Min 51m

Height: Gain 158m / Loss 274m

Cycling: Tue 18th Jun @ 20:09

Bike back from Run Club

4.32 miles / 00:16:16

 

Speed (mph): Avg 16.00 / Max 26.20

Elevation: Max 65m / Min 8m

Height: Gain 59m / Loss 27m

Running: Tue 18th Jun @ 19:03

CRC Track Session + Core Work

6.79 miles / 00:44:12

 

Avg Pace: 06:30 min/mile

Elevation: Max 12m / Min 9m

Height: Gain 6m / Loss 8m

Cycling: Tue 18th Jun @ 18:44

Bike to Run Club

4.43 miles / 00:13:41

 

Speed (mph): Avg 19.40 / Max 35.50

Elevation: Max 63m / Min 8m

Height: Gain 34m / Loss 63m

Running: Tue 18th Jun @ 06:01

Ebbor Gorge Run

7.90 miles / 01:10:12

 

Avg Pace: 08:53 min/mile

Elevation: Max 259m / Min 41m

Height: Gain 351m / Loss 358m

Week Commencing: 10th June 2013

Running: Sun 16th Jun @ 08:38

Run to Wells

5.67 miles / 00:50:52

 

Avg Pace: 08:58 min/mile

Elevation: Max 259m / Min 41m

Height: Gain 260m / Loss 257m

Running: Fri 14th Jun @ 13:03

WU || 5km || CD

6.42 miles / 00:45:02

 

Avg Pace: 07:01 min/mile

Elevation: Max 60m / Min 37m

Height: Gain 51m / Loss 52m

Running: Thu 13th Jun @ 05:59

Westbury / Rodney Stoke Loop

6.73 miles / 00:56:33

 

Avg Pace: 08:24 min/mile

Elevation: Max 268m / Min 18m

Height: Gain 255m / Loss 261m

Swimming: Wed 12th Jun @ 07:00

Trowbridge Swim

1,450m / 01:00:00

 

100m pull
100m kick
2 x 50m drills
2 x 100m build
50m easy
400m TT 6:55
50m easy
5 x 50m drills
2 x 100m race practise, jumping out at end.

Running: Mon 10th Jun @ 06:08

Westbury / Rodney Stoke Loop

5.49 miles / 00:51:40

 

Avg Pace: 09:25 min/mile

Elevation: Max 268m / Min 36m

Height: Gain 256m / Loss 246m

Week Commencing: 3rd June 2013

Running: Sun 9th Jun @ 09:11

Westbury / Rodney Stoke Loop

6.66 miles / 00:58:45

 

Avg Pace: 08:50 min/mile

Elevation: Max 268m / Min 18m

Height: Gain 255m / Loss 259m

Running: Thu 6th Jun @ 19:14

Vobster Aquathlon (Run)

6.27 miles / 00:39:12

 

Avg Pace: 06:15 min/mile

Elevation: Max 154m / Min 135m

Height: Gain 35m / Loss 35m

Swimming: Thu 6th Jun @ 18:30

Vobster Aquathlon (Swim)

1,500m / 00:26:00

 

Swimming: Wed 5th Jun @ 07:00

Morning Swim

1,600m / 01:00:00

 

200m w/up
100m pull
100m kick
4 x 50m drills
4 x 50m + 1 x 100m; 10sec recovery
150m + 50m + 100m; 10sec recovery
3 x 100m; 10sec recovery
100m cooldown

Running: Tue 4th Jun @ 06:17

Deerleap Loop

3.33 miles / 00:32:38

 

Avg Pace: 09:48 min/mile

Elevation: Max 241m / Min 40m

Height: Gain 196m / Loss 199m

Week Commencing: 27th May 2013

Cycling: Sun 2nd Jun @ 07:37

Mendip Bike Ride

50.30 miles / 03:24:38

 

Speed (mph): Avg 14.70 / Max 44.70

Elevation: Max 296m / Min 19m

Height: Gain 1,315m / Loss 1,317m

Cycling: Wed 29th May @ 08:41

Cycle towards Bath

16.11 miles / 01:01:43

 

Speed (mph): Avg 15.70 / Max 36.10

Elevation: Max 284m / Min 41m

Height: Gain 371m / Loss 279m

Running: Tue 28th May @ 19:03

Cheddar Gorge Run

6.18 miles / 01:06:00

 

Avg Pace: 10:41 min/mile

Elevation: Max 248m / Min 12m

Height: Gain 326m / Loss 324m

Running: Tue 28th May @ 16:05

Easy Run with Buggy

1.38 miles / 00:12:30

 

Avg Pace: 09:02 min/mile

Elevation: Max 49m / Min 24m

Height: Gain 16m / Loss 24m

Got a puncture after 1 mile and no repair kit. Whoops!

Week Commencing: 20th May 2013

Running: Sat 25th May @ 13:49

Buggy Run to Wells

5.59 miles / 00:47:07

 

Avg Pace: 08:26 min/mile

Elevation: Max 52m / Min 5m

Height: Gain 44m / Loss 53m

Swimming: Wed 22nd May @ 07:00

Trowbridge Swim

1,950m / 01:00:00

 

200m w/up
100m kick
200m steady
100m kick
4 x 50m kick hard
50m easy
200m pull
8 x 50m hard, 15 sec recovery
4 x 100m hard, 20 sec recovery
100m CD

Running: Tue 21st May @ 18:52

CRC Track Session

6.32 miles / 00:41:30

 

Avg Pace: 06:34 min/mile

Elevation: Max 12m / Min 9m

Height: Gain 6m / Loss 6m

Week Commencing: 13th May 2013

Running: Sun 19th May @ 11:01

Cheddar Gorge 10km Race

5.86 miles / 00:41:25

 

Avg Pace: 07:04 min/mile

Elevation: Max 245m / Min 50m

Height: Gain 148m / Loss 263m

Running: Fri 17th May @ 12:57

WU || 5km || CD

6.37 miles / 00:43:53

 

Avg Pace: 06:53 min/mile

Elevation: Max 60m / Min 37m

Height: Gain 55m / Loss 55m

Cycling: Fri 17th May @ 06:04

Morning Bike Ride

14.64 miles / 00:50:27

 

Speed (mph): Avg 17.40 / Max 30.80

Elevation: Max 63m / Min 5m

Height: Gain 100m / Loss 106m

Running: Wed 15th May @ 12:49

Southwick Country Park Easy

5.31 miles / 00:42:54

 

Avg Pace: 08:05 min/mile

Elevation: Max 60m / Min 37m

Height: Gain 41m / Loss 42m

Swimming: Wed 15th May @ 07:00

Trowbridge Swim

1,750m / 01:00:00

 

300m w/up
150m pull
100m kick
3 x 100m build
4 x 50m one-arm swimming
3 x 100m deep water starts
50m easy
3 x 100m deep water starts & no touching sides
50m cool-down

Running: Tue 14th May @ 19:04

CRC Fartlek Session

6.76 miles / 00:54:20

 

Avg Pace: 08:03 min/mile

Elevation: Max 90m / Min 12m

Height: Gain 149m / Loss 147m

Cycling: Tue 14th May @ 06:03

Cheddar Gorge

16.05 miles / 00:59:19

 

Speed (mph): Avg 16.20 / Max 31.30

Elevation: Max 257m / Min 5m

Height: Gain 294m / Loss 297m

Running: Mon 13th May @ 12:45

Lunchtime Run

6.87 miles / 00:48:37

 

Avg Pace: 07:05 min/mile

Elevation: Max 60m / Min 33m

Height: Gain 51m / Loss 53m

Running: Mon 13th May @ 06:15

Easy Morning Run

3.95 miles / 00:31:40

 

Avg Pace: 08:01 min/mile

Elevation: Max 65m / Min 7m

Height: Gain 58m / Loss 52m