FC United of Manchester 5 - 1 Newcastle Town

Played on Saturday 30th December 2006, kicking off at 3pm at Gigg Lane (Bury FC's ground).

Despite Newcastle Town taking a 12 minute lead with an excellent goal, FC United quickly came back to equalise with two minutes then struck home another three goals before half time to make the score 4 - 1.

The second half saw Newcastle Town defend a bit more boldly which saw FC United score only one goal in the second half making the fulltime score 5 -1.

It is not difficult to see why FC United have only lost two league games all season on this performance, winning every other match except one which they drew one all.


Stats to follow...

Vauxhall Motors Reserves 4 - 3 Upton Athletic Association

Vauxhall Motors Reserves 4 - 3 Upton Athletic Association

Unfortunately, within the first five minutes, the Vaxhall Motors Reserves goalkeeper landed awkwardly following a save and broke his arm. Play was dealyed for about 10 or so minutes until he was safely removed.

A substitue player then came on and took over the goalkeeping duties. He performed well.

I did not wear my HR monitor for today's match, so do not have any stats.

Mad Dog Owners and Confused Squirrals

4.45km Park Loop in 21:12.

Whilst running along the Oak Walkway, only 700 metres into my run, I saw two dog owners walking their dogs. The dog owner heading towards me had stopped, put his labrador on lead, and placed his dog on the opposite (grass) side to him. This was in response to a boxer dog bounding towards them.

The mad owner with the mad boxer dog simply did not respond and casually continued to walk towards them with her dog bounding in all directions.

When the two owners were level with each other, the boxer dog bit into the labrador's backside and the owner of the labrador had to yank his dog away. The owner of the boxer dog did not appear to apologise and simply pulled her boxer away before releasing it once again.

At this point, I was almost level with this stupid mut, so I took a wide birth onto the muddy and wet grass but continued to run. I passed the mad dog. The mad dog then gave chase after me whilst barking in my direction and at me. When it came right up to me I was forced to stop running for my own personal safety!

The mad dog owner simply called its mad dog and did not apologise to me either. The dog bounded back once again. I continued to run but not at full pace just in case the mad dog thought it should have another go. I turned and looked at the mad owner and said, "Please keep you dog under control! Keep it under control!". She just looked at me as though I had spoken in a foreign language.


When running down the Pewterspear Garden Path, which was extremely wet, slippery, and muddy, a squirral ran directly out of the undergrowth then saw me. Startled, it just stopped directly ahead of me. I had to slow down, otherwise there was a serious risk that I would tread on the little creature. Confused and scared, the squirral ran to my right, just as my slower paced right foot hit the ground, he then changed his mind and darted in front of me to the left, just as my left foot went down. I had to stop, otherwise this squirral was not going to see Christmas.

The squirral just froze. Realised I had also stopped. Panicked. Then shot left into the undergrowth, behind a tree, before scaling it.

I set off once again, following my second forced stop in my short run.


The Stats (including two forced stops)

Time: 21:12
Distance: 4.45km (2.77m)

Average speed: 12.594 (7.826mph)
Average pace: 4:46 per km (7:40 per mile)

Heart rate: HRavg 161, HRmax 174, and 320kcals

A trot with my running buddy John

This Post relates to Thursday 14th December 2006

4.45km Park Loop with John

I met up with John for our once four-weekly run together. Spookly enough, we ran the distance in exactly the same time as my same run on Tuesday. Although, my HRavg and Kcals burned have fallen - that is encoraging.


The Stats

Time: 21:03
Distance: 4.45km (2.77m)

Average speed: 12.684kmh (7.882mph)
Average pace: 4:44 per km (7:37 per mile)

Heart rate: HRavg 162, HRmax 184, and 331kcals

More time on feet...

6.10km Park and Dingle Loop in 29:39


I decided to run a slightly longer route but at a slower pace which is apparrently a good way of getting back your fitness level once again. I have to admit that I felt the additonal distance.

Also, despite running much slower, my HRavg and HRmax were at a level usually meaning that I had put a lot of effort in and ran really well. This was not the case.

More work required, but unfortunately, Christmas is about to get in the way!


The Stats

Time: 29:39
Distance: 6.10km (3.79 miles)

Average Speed: 12.344kmh (7.670mph)
Average Pace: 4:52 per km (7:49 per mile)

Heart rate: HRavg 167, HRmax 176, and 481 kcals

Back in the saddle

It's been three weeks since my last run and funnily enough, I've lost some fitness.

I ran the ye olde favourite Park Loop that is 4.45km in length. I ran at a reasonable pace, but you can certainly tell by my HRavg, HRmax, and kcals that I had to work really hard for something that is usually quite easy.

At the 800 metre mark, I jarred my foot that gave me a knee pain for 50 or so metres until that passed, then I lost my footing twice running down the Pewterspear Garden Path when I accidently trod on a fallen branch. After all that, I almost slipped over on some mud at the entrance to the King Street Old Roman Road. Just about managed to stay on my feet!

Still, I'm back and will be doing my best to attain my usual fitness level once again.


The Stats

Time: 21:03
Distance: 4.45km (2.77m)
Average speed: 12.684kmh (7.882mph)
Average pace: 4:44 per km (7:37 per mile)
Heart rate: HRavg 172, HRmax 183, and 366kcals

Jessica Mae

Double Click image to enlarge

Our daughter, Jessica Mae was born today at 2:44am, weighing in at 6lbs 13oz.

Both my wife and baby are doing fine.

I've got a cold!

I started with a sniffle last night. I didn't feel too great today either, so I went poolside. I certainly didn't think it was that wise running in the cold, very wet, and windy conditions whilst not feeling too well.

This evening, I feel worse and now definitely have plenty of cold symptoms. About to have a warm lemon drink.

Still, somehow managed to move the furniture out of the lounge and back into the dining room, so that's another room back to normal... getting there.

I have a funny feeling that I won't be running tomorrow, now that would be silly!

4.45km Park Loop (Clockwise) in 20:32

I was not mentally in the mood today. I felt tired and a little drained, but still got out there and pushed as much as I could for today.

Oh yes, I forgot to unpack my Heart Rate Monitor strap from my referees kit bag again!


The Stats

Time: 20:32
Distance: 4.45km (2.77m)
Average speed: 13.003kmh (8.080mph)
Average pace: 4:37 per km (7:26 per mile)
Heart rate: HRavg 165, HRmax 173, and 323kcals (estimated)

Baby Furniture Building etc.

This post relates to Sunday 19th November 2006:

Yesterday (Saturday) was spent building a baby's fullsize wardrobe. Took me 4.5 hours!

Then I emptied the nursey with all the stored second bedroom stuff and put into the second bedroom! Getting very bored of moving furniture now! I still need to unpack the second bedroom stuff and make it into a bedroom once again. That will have to wait for the moment.

Today (Sunday), I built the baby's dresser and baby's shelf. Took me 3.5 hours!

Then I moved the furniture out of the dining room including the old carpet. I also took up the hall old carpet too. These areas going to be laminated tomorrow (Monday). After that, all our floors will have had their old carpets replaced with new carpet, vinyl, or laminate, just in time for our new arrival.

I'm out tomorrow (Monday) evening at Referees' League meeting, so the all the furniture that is in the wrong place will unfortunately have to stay there until Tuesday night.

Need to build the baby's cot next. Certainly busy with the all important preparations at the moment...

Moving furniture

Today, we were having our carpets replaced within the lounge, stairs and landing, beadroom 1, 2 and 3.

So, my day off was spent moving furniture about from 8:15am until 6:30pm with a 30 minute lunchbreak. Then a one hour evening meal break, followed by another 1 hour 30 more furniture moving.

I felt drained and physically exhausted... in fact I went a little light headed at one point, probably due to blood sugar levels. Beer helped!

I need to empty the 3rd bedroom into bedroom 2, but will do that tomorrow now. I will be building the baby's flatpack wardrobe tomorrow morning too - not long now - a week on Monday IF all goes to plan.

So, no running today, but cetainly plently of cross-training exercise!

7.58km Park Green and Dingle Loop in 36:29

Today was the day that I meet up with John for our monthly run together.

I had accidently left my Polar heart rate monitor strap in my referee's bag, so I do not have any official HRmax, HRavg, and kcal values today.

We decided to run the 7.58km Park Green and Dingle Loop (map), which in actual fact was a brand new route for John. Our 5.00km split time was 23:20 and the completion time was 36:29. We ran at chatting pace all the way around.

I have to say that the run seemed to me to be over extremely quickly today compared with running the route on my own. It was also more enjoyable too.


Previous Times

Fri 10-Nov-2006 in 34:00
Mon 13-Nov-2006 in 36:23


The Stats

Time: 36:29
Distance: 7.58km (4.71 miles)
Average Speed: 12.466kmh (7.746mph)
Average Pace: 4:49 per km (7:45 per mile)
Heart rate: HRavg 154, HRmax 169, and 507 kcals (estimated)

Well earned steam and suna

Following last night's refereeing experience at Marine FC, my legs were a bit stiff to say the least this morning.

Also, I did not arrive home from the match until 12:20pm and therefore did not get into bed until 12:50pm, so as you can imagine, I was a bit tired this morning, especially considering that I did not sleep all that well either.

I missed eating an evening meal and had simply gone past it by 12:20pm, so I had burned calories but had not replaced them.

For these reasons, my plan from when I got up this morning, which I stuck to, was to go poolside for a well earned steam and suna...

Marine FC 1 - 0 Prescot Cables FC - Referee!

Tuesday 14th November 2006, 19:45 kickoff

Northern Premier Legaue, Premier Division (Unibond Premier)

Marine FC 1 - 0 Prescott Cables FC


After 28 minutes of play, a player accidently kicked the referee's calf. He came off for some treatment but went back on again afterwards. However, he began to struggle and five minutes later he came hobbling off and declared that he could not continue.

Marine FC made an anouncement asking whether there was any qualified referees in the crowd. So, up stepped Kevin Nelson, a Level 6 Liverpool referee from Waterloo. He came into the referees' changing room where I supplied him with a full referees kit including boots and FA Badge.

I transferred Phillip Croft the junior assistant referee over to the dug-out side, as he suddenly was promoted to senior assistant referee and I to the match referee with full powers for that game.

After a delay of some 12 minutes since the referee had come off the game, I took a deep breath and walked out to the middle and got the match underway again. The skill level and pace was much faster than my usual Supply League standard and I found myself sprinting quite often.

In the 88th minute, Marine FC scored the only goal to win the match.

That was my very first senior refereeing role and to be honest I enjoyed the experience. Had I not refereed at Supply League Level and also as an assistant referee at this Level for four seasons, it probably would have been a very scary experience. However, it was my fourth year thank goodness which gave me that much needed confidence.


Referee: Tom Conway (replaced by me after 33 minutes)
Assistant Referees: Phillip Croft and myself (replaced by Kevin Nelson after 33 minutes)
Assessor: None

First Half: 49:00, HRmax 169, HRavg 133, 489kcals.
Second Half: 48:00, HRmax 169, HRavg 150, 647kcals.
Totals: 1:37:00, HRmax 169, 1136kcals.

3.22km Park Loop Short in 14:11

I have an evening match as an assistant referee, therefore, I sensibly went for a short 2 mile run today.

1st mile: 7:12 (including 3 kissing gates to negotiate)
2nd mile: 6:59.


The Stats

Time: 14:11
Distance: 3.22km (2.00 miles)
Average Speed: 13.621kmh (8.464mph)
Average Pace: 4:24 per km (7:05 per mile)
Heart rate: HRavg 161, HRmax 169, and 213 kcals

7.58km Park Green and Dingle Loop in 36:23

My intention, exactly like on Friday, was to jog the 7.58km Park Geen and Dingle Loop at a steady pace, and unlike Friday, that's exactly what I did!

My legs felt stiff, I was not as metally strong, and it was extremely windy - believe me! I did not need any more excuses not to go fast.

My 5.00km (split time), today was 23:37 which is 1:29 slower than Friday's 22:08. My finish time of 26:23 is 2:23 slower than Friday too. Sometimes one day can be more difficult than another. Still not a bad lunchtime distance to start off the week.


The Stats

Time: 36:23
Distance: 7.58km (4.71 miles)
Average Speed: 12.500kmh (7.767mph)
Average Pace: 4:48 per km (7:43 per mile)
Heart rate: HRavg 154, HRmax 169, and 507 kcals

Eccleshall FC 0 - 2 Curzon Ashton

Saturday 11th November 2006, 15:00 Kickoff

North West Counties League Challenge Cup Second Round

Eccleshall FC 0 - 2 Curzon Ashton FC

Curzon Ashton left it late to prevent extra time, Cahill scoring in the 82nd and Moore in the 84th minute of the match.


Referee: Pat Dunn
Assistant Referees: Craig Doyal and myself
Assessor: None

First Half: 46:00, HRmax 157, HRavg 122, 489kcals.
Second Half: 46:30, HRmax 157, HRavg 126, 476kcals.
Totals: 1:32:30, HRmax 157, HRavg 124, 985kcals.

7.58km Park Green and Dingle Loop in 34:00

Another brand new route: 7.58 Park Green and Dingle Loop (see map)
My intention was to jog this new route at a steady pace, however, I reached the 2km mark 13 seconds faster than yesterday without even trying too hard. Basically, for some strange reason, I was feeling both mentally and physically strong. At that point, I thought I'd push a littler harder.

My 5.00km (split time), considering I had gone through one metal kissing gate and two other wooden kissing gates, ran up the 1.1km Green Lane climb and also the combined Dingle Lane and Longwood Road climb was 22:08 (4:26 per km or 7:07 per mile pace). Up to that point, I had been running at an average of 14.5kmh on the flat, 14.8kmh on the downhills, and 12.5kmh on the climbs).

Just before the 5.00km distance it began to rain, at the 5.50km distance the winds also picked up, and at the 6.10km distance it began to rain harder.

I actually enjoyed doing the run today, which is unusual, as most of the time we runners simply enjoy having completed the run. It'll probably be ages again before I have another day like today.


The Stats

Time: 34:00
Distance: 7.58km (4.71 miles)
Average Speed: 13.376kmh (8.312mph)
Average Pace: 4:29 per km (7:13 per mile)
Heart rate: HRavg 161, HRmax 170, and 512 kcals

7.58km Park Green and Dingle Loop

7.58km Park Green and Dingle Loop

Basically, you run out along the Oak Walkway until you get to Green Lane at the 2K mark. Now, instead of turning left up Green Lane, you turn right down Green Lane and continue until you reach The Thorn Public House at the top of Green Lane.

Turn left down Lumbrook Road and continue for about 1km until you reach Dingle Lane and then head down Dingle Lane.

At the Lyon's Lane and Cann Lane North junction, turn right into Lyon's Lane, then immediately left into Longwood Road.

Follow the bends of Longwood road for about 1 mile until you reach the Pewterspear Garden Path before heading down it for its 800 metre length.

Exit the Pewterspear Garden Path at London Road, but take the Old King's Street Roman Road (a public path) and follow it until you reach Stretton Road. At Stretton Road turn left and head past the Church.

The run terminates at the bus stop just before St. Matthew's C of E Primary School where you began 7.58km (4.71 miles) ago.

6.10km Park and Dingle Loop in 27:37

The same route as yesterday and 12 seconds faster too!

My time at the top of the Pewterspear Garden path both today and yesterday was 20 minutes exactly. That means that I gained the additional 12 seconds in the last 1.1 miles.


The Stats

Time: 27:37
Distance: 6.10km (3.79 miles)
Average Speed: 13.253kmh (8.235mph)
Average Pace: 4:32 per km (7:17 per mile)
Heart rate: HRavg 160, HRmax 171, and 412 kcals

6.10km Park and Dingle Loop in 27:49

Another brand new routine (more off road than the Wright's Green and Dingle Loop).

Basically, you run out along the Oak Walkway until you get to Green Lane at the 2K mark. Now, instead of turning left up Green Lane, you turn right down Green Lane. About 100 metres on, take a left-hand turn along Dodds Lane, that brings you out onto Lumbrook Road just before Dingle Lane. Head down Dingle Lane.

At the Lyon's Lane and Cann Lane North junction, turn right into Lyon's Lane, then immediately left into Longwood Road.

Follow the bends of Longwood road for about 1 mile until you reach the Pewterspear Garden Path before heading down it for its 800 metre length. I'll have to take a photo of the Pewterspear Path now it's all orange and brown.

Exit the Pewterspear Garden Path at London Road, but take the Old King's Street Roman Road (a public path) and follow it until you reach Stretton Road. At Stretton Road turn left and head past the Church. The run terminates at the bus stop just before St. Matthew's C of E Primary School where you began 6.10km (3.79 miles) ago.


The Stats

Time: 27:49
Distance: 6.10km (3.79 miles)
Average Speed: 13.158kmh (8.176mph)
Average Pace: 4:34 per km (7:20 per mile)
Heart rate: HRavg 161, HRmax 172, and 416 kcals

Boring, boring Treadmill 5K

Today, I was reminded why I run outside instead of on a treadmill... it is so increadibly boring!

I decided to play it safe and run on the treadmill due to the little niggle that my hip is giving me. However, whilst running the 5.00km, I began to overheat even with the gym's air conditioning units and began to get extremely bored at about 3.0km mark. I don't think I'll be doing that again in a hurry.

Oh well, 2,830 metres completed in the standard 12 minute cooper time and the whole distance completed in 21:55. Not too bad I suppose.


The Stats

Time: 21:55
Distance: 5.00km (3.11 miles)
Average Speed: 13.688kmh (8.505mph)
Average Pace: 4:23 per km (7:03 per mile)
Heart rate: HRavg 162, HRmax 175, and 327 kcals

Steam, Sauna, and Jacuzzi

I felt my hip whilst refereeing on Saturday. I could feel it yesterday and today too. Also my knee was giving me some grief again - not much, but a reminder.

So, an icepack on both today whilst in the steamroom and sauna. The I focused the jets on my hip and knee in the Jacuzzi.

Just being cautious. I've been there once, so I'm looking after myself this time.

I'll see what I'm like tomorrow.

Christleton 1 - 2 Maghull

Saturday 4th November 2006, 14:00 Kickoff


West Cheshire Football League

Christleton 1 - 2 Maghull

Maghull scored in the first half and Christleton equalised in the second half. Due to the many number of second half injuries, time lost, and substitutions, I added five minutes at full-time.

With 4 minutes and 50 seconds played of the added time, a Christleton defender in their own penalty area fouled a Magull player. I immediately signalled a penalty award to Maghull. As you can imagine, I was not very popular with the home players and home support. In fact, I was surrounded by many players who appealled the very late decision. I had to wave theses players away.

The penalty was scored. I again had players running up to me. I had to caution one for clear open dissent.

Maghull had effectively won the game with the very last kick of the game.

Afterwards, I discovered that my assistant referee had also signalled a penalty, the assessor fully backed me with my decision in fact saying that he could not understand why Christleton were complaining about a such obvious penalty.

In the bar several Christleton players came to me and apologied for their outburst confessing that I had been right with my decision to award a penalty against them and it was just clear frustration at the end of the game. One of these players who apologied was the player I had cautioned.

Sometimes as a referee you have to make brave and honest decisions not necessarily popular ones. Today was one of those days...

Referee: Myself (Level 4)
Assistant Referees: Jack Blakemore (Level 5) and Shaun Byrne (Level 5)Assessor: Bob Fernell


I had forgotten to wear my heart rate strap during the first half, so made the decision that it was probably pointless to wear it during the second half.

Steamroom and Jacuzzi

My hip was still not 100%, and considering that I am refereeing tomorrow, I went poolside again today.

The Steamroom was operational again, so I spent 18 minutes getting steamed and 10 minutes in the Jacuzzi.

Poolside

I felt a twinge in my hip last night that is still with me today.

So, just to be on the safe side, I thought it would be a good idea to have a rest day today.

The steamroom was out of order unfortunately! However, the suna and jacuzzi were operational so I used them instead.

6.70km Wright's Green and Dingle Loop in 30:53

Another run around the 6.70km Wright's Green and Dingle Loop in a faster time than yesterday. There was no wind which certainly did help, although it was quite fresh I have to say.


The Stats

Time: 30:53
Distance: 6.70km (4.16 miles)
Average Speed: 13.017kmh (8.088mph)
Average Pace: 4:37 per km (7:25 per mile)
Heart rate: HRavg 154, HRmax 165, and 433 kcals

6.70km Wright's Green and Dingle Loop in 32:06

By-heck it was a bit windy today!

I ran, well trotted the 6.70km Wright's Green and Dingle Loop for the second time. There appeared to be no point blasting it today, especially when you're being blown backwards by the gale winds. I simply went for a reasonable lunchtime distance rather than for speed in any case.


The Stats

Time: 32:06
Distance: 6.70km (4.16 miles)
Average Speed: 12.523kmh (7.782mph)
Average Pace: 4:47 per km (7:43 per mile)
Heart rate: HRavg 156, HRmax 162, and 454 kcals

5.08km Appleton Thorn Loop in 23:16

It was warm, humid, sunny, yet windy in places during my late lunchtime run around the 5.08km Appleton Thorn Loop.

My first mile time was recorded at 6:45, so I was initially going at a reasonable pace for me. The kissing gates (especially the two wooden ones) certainly sap your energy when you have to come to a complete stop, then negotiate the gate, before pushing off once again. Well, I felt it today - that's for sure.


The Stats

Time: 23:16
Distance: 5.08km (3.157 miles)
Average Speed: 13.100kmh (8.140mph)
Average Pace: 4:35 per km (7:22 per mile)
Heart rate: HRavg 161, HRmax 169, and 349kcals.

Stalybridge Celtic FC 3 - 3 Vauxhall Motors FC

Saturday 28th October 2006, 15:00 Kickoff

Conference North

Stalybridge Celtic 3 - 3 Vauxhall Motors

Vauxhall took a very early lead in the second minute, but lost the lead with two very quick goals by Stalybridge Celtic near to the half. In the second half, Stalybridge added to their tally with a third goal. Vauxhall then got one back with nine minutes to spare. Then late late in stoppage time, the third minute of four added, they equalised.


Referee: Pat Dunn
Assistant Referees: Clive Brown and myself
Assessor: None

First Half: 47:00, HRmax 163, HRavg 139, 618kcals.
Second Half: 49:00, HRmax 163, HRavg 131, 548kcals.
Totals: 1:36:00, HRmax 163, HRavg 135, 1166kcals.

Stretton Fox

It was my wife's last working day today before going off to prepare for having our first child.

So, all except Andy and Alan went to the Stretton Fox for a couple of beers and some food. It was quite pleasant I have to say.

Work bought my wife a baby bath, baby bouncer, and a baby warm and fluffy full body suit. All very nice presents.


So, no training today, but then again, I think that I had earned a day off...

Monday: 9.10km;
Tuesday: 6.70km;
Wednesday: 17.70km; and
Thursday: 5.08km.

Total: 38.58km (23.97 miles).

5.08km Appleton Thorn Loop

This post relates to Thursday 27th October 2006:

I had a half day's holiday to go to the last Antenatal class with my wife. Following the class, my wife went back to work whilst I headed off to the gym.

The day was dry and cool which made good running conditions, very unlike yesterday! It was quite windy, but I still had the running bug considering I had now got time to burn.

I wanted to run a reasonable distance, but certaining nothing like the 17.7km that I did yesterday. So, the plan was to run the 5.08km Appleton Loop, which involves running towards Appleton Thorn, turning left at the Thorn Public House and down Green Lane, before heading back along the Oak Tree Walkway path towards Stretton Road.

I set off and noticed that my lefts felt like wooden boards which made running fast extremely difficult. So, I gave way and ran at the pace my legs would allow.

I completed the course just shy of 25 minutes, but today's run certainly was not about the time, it was all about getting around.

Still, nothing that a steam, suna, and jacuzzi wouldn't sort...


The Stats

Time: 24:44
Distance: 5.08km (3.157 miles)
Average Speed: 12.323kmh (7.657mph)
Average Pace: 4:52 per km (7:31 per mile)
Heart rate: HRavg 155, HRmax 163, and 348kcals.

17.70km Antrobus "magical mystery tour" in 88:12

Well, where do I start? I basically had a lot of time owing to me due to the extraordinary hours I have been working recently, so even though it was pouring down with rain, I had decided to run a brand new 13km (ish) route around Antrobus. However, although I had planned my route a couple of things went a bit wrong and I in fact ended up running a 17.70km (11.00 miles) instead!

The plan was to head out from St. Matthews C of E Primary School, Stretton, Warrington, towards Appleton Thorn, turning RIGHT at the Appleton Thorn Public House into Arley Road, continuing for 2.70km (going over the M56) until reaching the first right-hand turn into Reed Lane. Then I would continue along Reed Lane (with Antrobus on your right) until reaching the A559 Northwich Road. I would then turn right heading northbound along Northwich Road for about 800 metres, turning left into School Lane.

Now it starts to get interesting...!

The plan was to continue along School Lane and Pillmoss Lane which goes back over the M56. At Hatton, turn right along Hatton Lane towards the Cat & Lion Lights. Left at the Cat & Lion Lights, across the Cricket Ground, along the Old King Street Roman Road and then onto the bus stop finish on Stretton Road. However...

At the School Lane and Booths Lane junction, School Lane was closed by a barrier that said "Private Road", so I then went off plan and turned into Booths Lane!

At the end of Booths Lane, I turned right into Raddel Lane, heading towards the A49 Tarporley Road. However by this time I had lost all sense of direction considering that all these lanes look the same and they bend, twist, and turn.

So, at the A49 Tarporley Road, I turned left instead of right! At about a mile running in the wrong direction, I began to have my doubts, but could not be absolutely sure that I was heading in the wrong direction. If I turned around and I was wrong that would compound things. So, I decided to continue and look for road signs. At the Red Lane junction at Lower Whitley, some two miles in the wrong direction, I noticed a green sign that pointed towards "Whitchurch" in the direction that I was heading and "Warrington" in the direction I was heading away from! About turn!

So, I ran back up the A49 that went on forever until I reached the M56 roundabout. I then ran anti-clockwise around it crossing the A559, M56 Westbound exit, M56 Eastbound entry, before turning left into Spark Hall Close (leading to the Stretton Fox). I then ran back down Spark Hall Close, right into the Park Royal Hotel car park and around the back, stopping at the door of the gym.

At that moment, when I stopped, I realised that I was extremely exhausted. My legs went like jelly and I was both hungry and thirsty. I struggled to remove my wet and soggy trainers and socks due to my jelly legs.

I walked into the reception area dripping wet, leaving a puddle of rain water where I stood. Thankfully, I had found two pound coins in my locker during the week, which allowed me to purchase (in advance) two Nutragrain bars and a can of Lucozade.

The shower that followed was very welcoming...

And that was my mini adventure!


The Stats

Time: 1:28:18 (88:12)
Distance: 17.70km (11.00 miles)
Average Speed: 12.041kmh (7.482mph)
Average Pace: 4:59 per km (8:01 per mile)
Heart rate: HRavg 156, HRmax 170, and 1,254kcals

6.70km Wright's Green and Dingle Loop in 31:17

I decided to use my NavMan today on a brand new Loop in the drizzling rain.

See multimap 1:25000 scale view


Basically, you start at St. Matthews C of E Primary School, Stretton, Warrington and head out towards Appleton Thorn, turning left at the Appleton Thorn Public House into Lumbrook Lane. Then you continue along Lumbrook Lane (instead of going down Green Lane).

Follow Lumbrook Road, until you reach the sharp right-hand bend with Dingle Lane. Then turn into Dingle Lane.

At the Lyon's Lane and Cann Lane North junction, turn right into Lyon's Lane, then immediately left into Longwood Road.

Follow the bends of Longwood road for about 1 mile until you reach the Pewterspear Garden Path before heading down it for its 800 metre length. The Garden path is very autumnal with its carpet of brown and orange leaves at the moment which helps to occupy the mind whilst you are running.

Exit the Pewterspear Garden Path at London Road, but take the Old King's Street Roman Road (a public path) and follow it until you reach Stretton Road. At Stretton Road turn left and head past the Church. The run terminates at the bus stop just before St. Matthew's C of E Primary School where you began 6.70km (4.16 miles) ago.


The Stats

Time: 31:17
Distance: 6.70km (4.16 miles)
Average Speed: 12.850kmh (7.985mph)
Average Pace: 4:40 per km (7:31 per mile)
Heart rate: HRavg 162, HRmax 168, and 472 kcals

9.10km Appleton Park and Reservoir Combination in 42:50

I ran the 9.10km Appleton Park and Reservior Combination (Anticlockwise) in a very pleasing effort and time of 42:50 beating my previous time by 1 minute and 14 seconds.

The funny thing that you notice when you run a course in the opposite direction for the very first time, is that you suddenly realise that there are hilly climbs which you had previous thought were flat.

It's still a tough old course this one - no matter which direction you run it in. Means that you start and finish at the same point, your brain keeps reminding you that for every metre you descend, you will have to ascend again at some point...


The Stats

Time: 42:50
Distance: 9.10km (5.65 miles)
Average Speed: 12.747kmh (7.921mph)
Average Pace: 4:42 per km (7:35.5 per mile)
Heart rate: HRavg 166, HRmax 175, and 690kcals

Heswall FC 4 - 1 Vauxhall Motors Reserves

West Cheshire Football League

Heswall FC 4 - 1 Vauxhall Motors Reserves

Heswall took an early lead and scored again shortly afterwards. Then scored a third time before the half and went in 3-0 at half time. Vauxhall Motors Reserves came out a little stronger in the second half and got a goal back, but within a couple of minutes went another goal down. The final score was 4-1 to Heswall.

No cautions or sendings off today which is always pleasing.


Referee: Myself (Level 4)
Assistant Referees: Derek Landsborough (Level 5) and Harry Smith (Level 5)
Assessor: Unknown


First Half: 48:00, HRavg 146, 605kcals.
Second Half: 48:00, HRavg 145, 617kcals.
Totals: 1:36:00, HRavg 145, 1222kcals.

4.45km Park Loop in 20:27 then Poolside

Today, I had a half day's holiday to attend an antenatal parent class with my 34 week pregnant wife.

Following the class with a couple of hours to spare, I decided to go for a shorter run than the other days this week and decided to run the old favourite Park Loop.

Afterwards, I still had time to spend 45 minutes or so in the steamroom and sauna. Which I would definitely do every day if I had the time... however, work normally gets in the way.


The Stats

Time: 20:27
Distance: 4.45km (2.77m)
Average speed: 13.056kmh (8.113mph)
Average pace: 4:36 per km (7:24 per mile)
Heart rate: HRavg 165, HRmax 173, and 323kcals

6.50km Appleton Park Loop in 30:09

What a difference a day can make! Although my hip is quite obviously still mending, it did not cause me the same grief as it did just yesterday.

In fact I felt quite good today, so off I set at a pace more familiar to me. Having said that, the Firs Lane 400 metre climb to its summit does not get any easier. I probably should measure the difference in altitude from the base to its summit with my NavMan sometime.

Still, I am very pleased with my week's lunchtime effort so far. Three runs, 19.50km (12.12 miles) and 1,463kcals burned already!


The Stats

Time: 30:09
Distance: 6.50km (4.04 miles)
Average Speed: 12.935kmh (8.038mph)
Average Pace: 4:38 per km (7:28 per mile)
Heart rate: HRavg 178, HRmax 165, and 475kcals

6.50km Appleton Park Loop in 32:05

I decided to run the 6.50km Appleton Park Loop again today. However, I quickly discovered that my hip was giving me some more grief again! For this reason, I dropped my pace but still ran the distance (albeit at a much more comfortable trot).

Still, that's 13.0km (8.08 miles) in the first two lunchtimes this week.


The Stats

Time: 32:05
Distance: 6.50km (4.04 miles)
Average Speed: 12.156kmh (7.553mph)
Average Pace: 4:56 per km (7:57 per mile)
Heart rate: HRavg 170, HRmax 161, and 479kcals

6.50km Appleton Park Loop in 30:21

My hip is now on the mend and it did not give me any real discomfort whilst running around the 6.50km Appleton Park Loop.

I noticed my HR was 169 at the bottom of Firs Lane and 177 by the time I had reached its summit. Interesting fact I thought, as I continued to push at the same pace - my HR needed to increase 8bpm due to the climb up the hill.

It was exceptionally warm today considering it was mid-October.


The Stats

Time: 30:21
Distance: 6.50km (4.04 miles)
Average Speed: 12.850kmh (7.985mph)
Average Pace: 4:40 per km (7:31 per mile)
Heart rate: HRavg 177, HRmax 169, and 509kcals

Cammell Laird Reserves 4 - 4 Upton Athletic Association

Cammell Laird Reserves 4 - 4 Upton Athletic Association

This was a much tougher match to referee, than my previous West Cheshire League appointments since I joined the League at the beginning of the season from the Mid Cheshire League.

In the second half, I sent a Cammell Laird Reserves player off for violent conduct following an ill tempered afair involving several of his opponents.

It was, however, an entertaining match with eight goals in all. It was a shame that the match did not finish eleven aside.


Referee: Myself
Assistant Referees: Gary Leech and Malcolm Oliver
Assessor: To Follow
First Half: 47:00, HRmax 171, HRavg 152, 658kcals.
Second Half: 49:00, HRmax 174, HRavg 148, 656kcals.
Totals: 1:36:00, HRmax 174, HRavg 150, 1314kcals.

Poolside

I went Poolside today to give my still injured hip a rest, especially considering my 9.10km run with John yesterday.

I applied an icepack to my hip at my desk for most of the morning and again whilst in the steamroom and sauna.

This was also allow recovery time for my refereeing appointment tomorrow.

9.10km Appleton Park and Reservoir Combination in 44:04

Considering that John had joined me for a run today and also considering that I had worked a few hours over already this week, I thought it was appropriate to go for a much longer run than usual.

So, provided that my hip held out, the intension was to run the 9.10km Appleton Park and Reservoir Combination Loop. If my hip did not hold out, then the shorter 6.50km Appleton Park Loop or the even shorter 4.19km Hillside run could be performed instead.

Due to the refurbishments in the Park Royal Hotel and Leisure in Warrington where I am a member, I showed John around the new facilities before we set out for our run.


I felt some discomfort in my hip whilst running, but not enough to prevent me running the full 9.10km distance. This is the second time that I have run this course and I have to say that it is much more enjoyable when you've got a running partner. This is especially true considering it is one of the more difficult hilly courses and definitely true during the final 2.25 miles where you are faced with a steady uphill London Road climb.

I also managed to shave just over 2.5 minutes off my time which is always pleasing! Although I can honestly say that I can really feel my hip post run. Oh well... no pain no gain.


The Stats

Time: 44:04
Distance: 9.10km (5.65 miles)
Average Speed: 12.390kmh (7.699mph)
Average Pace: 4:51 per km (7:48 per mile)
Heart rate: HRavg 168, HRmax 181, and 735kcals

Poolside Again

I went Poolside today to give my injured hip another day's rest in preparation for my run with John tomorrow.

I again applied an icepack to my hip for about 30 minutes.

Poolside

I went Poolside today, to rest my injured hip.

I also applied an icepack to my hip for about 30 minutes.

All this so that I can go running with John on Thursday - oh and try and get my hip better too!

4.45km Park Loop Anticlockwise in 21:02

My first training run since a week on Wednesday when I ran the 6.50km Appleton Park Loop with that painful hip.

The unfortunate thing was that my hip injury was still causing me discomfort today.

I could not push away with the desired strength with my right foot, nor could I stride the desired length. This was a shame because I felt aerobically fit today. However, my physcial self would not allow me to do what I really wanted.

Oh well... another day perhaps.


The Stats

Time: 21:02
Distance: 4.45km (2.77m)
Average speed: 12.694kmh (7.888mph)
Average pace: 4:44 per km (7:36 per mile)
Heart rate: HRavg 163, HRmax 178, and 332kcals

Colwyn Bay FC 0 - 1 Bamber Bridge FC

Tuesday 3rd October 2006, 19:45 Kickoff

Northern Premier League, Division 1

Colwyn Bay FC 0 - 1 Bamber Bridge FC


It was a mad rush back from The Lakes at 12:30pm, so that I had enought time to eat some "beans on toast" before being picked up at 4:30pm, for a 7:45pm kick-off at Colwyn Bay's ground.

My hip was still a bit sore, but I could coped with it. I had hoped it would have improved by now.

A bit of a late one, arriving back home at 11:40pm. Still, no work the following morning!


Referee: Ian Bonney
Assistant Referees: Dominic McDonald and myself
Assessor: Ted Egan


First Half: 49:00, HRmax 167, HRavg 137, 581kcals.
Second Half: 49:00, HRmax 164, HRavg 130, 570kcals.
Totals: 1:38:00, HRmax 167, HRavg 134, 1151kcals.

Steamroom and Suna

I thought that it would be a good idea to give my injured right hip another day's rest as was still painful. So I went poolside and used the steamroom and sauna. I even used the new ice fountain by placing the small ice crystals on my hip whilst I sat in the steamroom and then sauna.

As you can see, the new Park Royal Hotel and Leisure changing rooms are now open. The facilities are now state of the art.

I do not have a match tomorrow (fortunately) due to the fact that I am attending a family friend's 60th birthday party and would not be back in time from my game. So a closed date means that my hip can have another rest.

I am on holiday all next week and will be off to The Lakes Sunday morning, returning back on Tuesday just in time for my evening game as an Assistant Referee.

6.50km Appleton Park Loop in a painful 31:19

Well, I thought I'd be OK as my hip injury was feeling better. So, I set out to do the Hillside 4.2km run.

However, the Cricket Ground path was closed at one end only, that meant it was too late for me to notice outward bound, so I simply ducked under the tape having already past the maintenance area. It did mean that I could not go back the way I came. To solve the problem I amended my Hillside 4.2km run into the 6.5km Appleton Loop instead.

This was a mistake, as I really could feel my hip whilst going downhill and especially going up Firs Lane and up London Road too.

I simply went as fast as my hip would allow. It was painful. I do not think it would be wise to run tomorrow, especially considering that I've had an icepack on my hip for the last two hours!


The Stats

Time: 31:19
Distance: 6.50km (4.04m)
Average speed: 12.453kmh (7.738mph)
Average pace: 4:49 per km (7:45 per mile)
Heart rate: HRavg 151, HRmax 165, and 421kcals

Hip Hip Boohoo!

Yesterday whilst out on my run, very near to the end in fact, I was running along the narrow path beside the church yard leading to Stretton Road when a woman began to walk the other way.

Despite seeing me running towards her, she made absolutely no effort to give way, so I ended up jigging past her by squeezing myself into the shrubbery.

Post-run, I needed dockleaves for the nettle stings to my right arm and leg as a result of brushing past some nettles.

Later that afternoon, when I walked down the stairs to the groundfloor offices, I noticed that my right-hand hip felt bruised and a bit painful. Great I thought!

So, today considering that I still had a sore hip, I went poolside. The steamroom was out of action due to maintanance workers operating in that area who were completing the poolside work on the new gym. Only the sauna was operational - oh well... two 10 minutes sessions in the sauna it was then!

We'll see what tomorrow brings...

4.45km Park Loop Anticlockwise in 21:08

Considering that I had performed 71% above my target training (kcals) for last week and also that it was a particularly warm day, I decided to run the Park Loop at a comfortable pace.


The Stats

Time: 21:08
Distance: 4.45km (2.77m)
Average speed: 12.634kmh (7.085mph)
Average pace: 4:45 per km (7:39 per mile)
Heart rate: HRavg 161, HRmax 167, and 317kcals

Heswall FC 2 - 0 Marine Reserves FC

West Cheshire Football League

Heswall FC 2 - 0 Marine Reserves FC

This was my second West Cheshire League middle and my first trip to Heswall FC.

My game went extremely well with no cautions until the 2nd minute of 4 minutes of added time in the second half. It was disappointing, as I did my best throughout the match to talk to players and I had given them the benefit of doubt throughout. However, two players, one from each side, became quite aggressive with each other (a bit of handbags). I had no choice but to show them a yellow card each.

Both teams were pleased with me and it was nice to see the management teams from both Heswall and Marine knock on my door after the game and pass positive comments about my game. It does not happen that often, but it is nice when it does.

My two Assistant Referees were at Level 5 Status, so gave an expected good supporting performance. That aspect is very important, as a bad performance from anyone in the team can have an effect on your own total all round performance. I cannot ever do the job without them.


Referee: Myself (Level 4)
Assistant Referees: Derek Landsborough (Level 5) and Shaun Byrne (Level 5)


First Half: 47:00, HRmax 170, HRavg 151, 641kcals.
Second Half: 49:00, HRmax 168, HRavg 146, 637kcals.
Totals: 1:36:00, HRmax 179, HRavg 148, 1278kcals.

6.50km Appleton Park Loop (Anticlockwise) in 30:57

I decided to run the 6.50km Appleton Park Loop in reverse, just to see if it was any easier. It's not!


The Stats

Time: 30:57
Distance: 6.50km (4.04 miles)
Average Speed: 12.601kmh (7.830mph)
Average Pace: 4:46 per km (7:40 per mile)
Heart rate: HRavg 164, HRmax 171, and 481kcals

9.10km Appleton Park and Reservoir Combination in 46:35

Due to work committments again, I had worked through Monday's, Tuesday's, and Wednesday's lunchtimes. I had also worked over on Monday and Wednesday evening. So, this is the reason why I had not been able to run.

At 14:45 today, I had completed my urgent task. I then thought to myself, why should I miss yet another lunchbreak this week. So, I went to lunch there and then. I also decided that I would take a much longer well deserved lunchbreak too - 90 minutes to be exact.

With this amount of time, I had planned to run the Appleton Park and Reservoir Combination Loop. So, a new route meant using my NavMan R300 once again.

It was very warm indeed. It was also very windy too. Still, this did not put me off - I was determined!

I was feeling OK, that was until about the 6.5km point when I joined London Road by the London Bridge Pub in Stockton Heath. From that point onwards it was a very hard slogg ascending the hill for the next two miles! Also, if the hill was not bad enough I was met with a strong head wind! I was not enjoying myself at this point.

Also, kids had just emptied out of school. Many were texting or whatever on their mobile phones and walking but not looking what was ahead of them. This made some additional unwanted obstacles.

I was very pleased that my run was over - it was a tough very warm, very windy, and hilly course, just see my HR stats.

I had enjoyed having done the run - as the expression goes.


The Stats

Time: 46:35
Distance: 9.10km (5.65 miles)
Average Speed: 11.721kmh (7.283mph)
Average Pace: 5:07 per km (8:14 per mile)
Heart rate: HRavg 171, HRmax 179, and 803kcals

9.10km Appleton Park and Reservoir Combination

The Appleton Park and Reservoir Combination route is 9.10km (5.65 miles) in distance:

1. Starting at St. Mathew's C of E Primary School, Stretton Road, Stretton, Warrington, Cheshire, England, head westwards along Stretton Road in the direction of the A49 London Road.

2. Immediately after the passing the church and its grounds, take the right-hand public footpath that runs alongside the graveyard on your right. This public footpath is known as Kings Street which is an old Roman Road.

3. At the Roman Statue follow the right-hand bend immediately followed by a left-hand bend.

4. Continue for approximately 100 metres, taking the next left-hand path, passing by the Cricket ground.

5. At London Road, turn right, heading in the direction of Stockton Heath.

6. At the next roundabout, take the left-hand Hillside Road.

7. Continue along the Hillside Road until you reach the Hillside Farm, where you must take the left-hand path over the styal.

8. Continue down the path that runs alongside the Hillside Farm going over another styal.

9. Follow this path as it bends right and continue past Dennow Farm and then Bellfield Farm.

10. Take the left-hand fork dropping down Park Lane, passing Appleton Reservoir.

11. Turn right into Hough's Lane passing through Walton Hall Golf Course.

12. Turn right at the Walton Lea Road junction, follow Whitefield, Cawdor Street.

13. Turn right into Farrell Road and then turn left into Mitchell Street.

14. At the London Road, turn right heading back towards Stretton. Continue for about 1.5 miles until the next roundabout.

15. At the London Road roundabout, head along the King Street Old Roman Road public footpath instead of continuing along London Road.

16. Follow this public footpath for 600 metres until you arrive at the church where you began the run.

17. Turn left heading eastwards, passing the church on Stretton Road, ending the run at the bus stop just before St. Mathews C of E Primary School.

Abbey Hey FC v Atherton LR FC

North West Counties League, Division One

Abbey Hey FC 3 - 1 Atherton LR FC


Well, this game definitely had a twist right at the end!

For the first time ever, I had to signal the referee over and have the assistant manager of Atherton LR removed from the technical area for misconduct. My report states that he made dissenting and agressive remarks directed at me.

This was because I had given a final warning to a member of his coaching staff who had also made dissenting and insulting remarks directed at me. This all occurred in the 90th minutes of the game. I gave enough warnings and had hoped to avoid getting the referee involved, however, it became obvious that my warnings were not adhered.


Referee: Martin Thorely
Assistant Referee: Nick Barnard and myself.
Assessor: None.


First Half: 47:00, HRmax 163, HRavg 135, 540kcals.
Second Half: 48:00, HRmax 158, HRavg 132, 568kcals.
Totals: 1:35:00, HRmax 163, HRavg 133, 1108kcals.

3.22km Park Loop Short in 15:55

Well, my trainers were still soaking wet from yesterday's very wet run with John. So, I was forced to use my old trainer's instead.

It was so obvious to me from the start of my run why these old trainers had been responsible for my knee injury. There simply was no longer any shock absorption left in them. I had not realised until I had swapped out my new pair for these old pair of running shoes.

The above considered, I decided to jog rather than run and also decided to only run the 2 mile course - it is not worth causing unnecessary knee injuries again!


The Stats

Time: 15:15
Distance: 3.22km (2.00 miles)
Average Speed: 12.669kmh (7.872mph)
Average Pace: 4:44 per km (7:37 per mile)
Heart rate: HRavg 159, HRmax 173, and 235kcals

6.50km Appleton Park Loop in 29:23

I ran the Appleton Park Loop with John in torrential rain from the very start to the very end of the run. We were both absolutely soaked through to the skin within the first 500 metres.

There were puddles in abundance of various shapes and sizes. Some could be avoided, whilst others could not. After the mile mark, it had started to become a pointless task to continue to dodge any more puddles - you can only get so wet. The torrentail rain continued.

We were effectly met by a downward flowing river whilst climbing Firs Lane and at its summit we were met by more very large and deep puddles created by the oversized speed humps in the road. These could not be easily avoided nor was there much point anyway.

It was also nice to see a female jogger out with her dog braving the elements. We were, therefore, not the only fools out running today.

For some unknown reason, I felt good today fitness wise and began to push for the last 1.5 miles and managed a sub 19:30 time which I was pleased about.

In a kind of strange way, running in the heavy rain made the run that more interesting. Also, as always it is always nice to meet up with John for a dual run.


Good News: Before the run, I found a pound coin in my locker that someone had accidently left behind.

Bad News: I had missed the sign that read, "The water will be turned off at 1:30pm for about 1 hour due to maintenance work. Sorry for any inconvenience." So, I was forced to towel down and apply lots of deodorant. Mmmm Very nice!


The Stats

Time: 29:23
Distance: 6.50km (4.04 miles)
Average Speed: 13.273kmh (8.247mph)
Average Pace: 4:31 per km (7:17.5 per mile)
Heart rate: HRavg 169, HRmax 179, and 495kcals

Cheadle Town FC v Stalybridge Celtic FC

Cheshire Senior Cup Round One

Cheadle Town FC 2 - 4 Stalybridge Celtic FC (aet)
Cheadle Town FC 2 - 2 Stalybridge Celtic FC (FT)
Cheadle Town FC 0 - 0 Stalybridge Celtic FC (HT)


Referee: Gareth Etchells
Assistant Referees: Wayne Gresty and myself
Forth Official: Kevin Harkin


First Half: 48:19, HRmax 183, HRavg 143, 604kcals.
Second Half: 48:03, HRmax 165, HRavg 141, 587kcals.
First Period: 15:09, HRmax 157, HRavg 131, 164kcals.
Second Period: 18:01, HRmax 158, HRavg 128, 187kcals.

Steamroom for me today!

I am still recovering from my cold, but now on the mend.

So I decided to take it easy and use the new steamroom and sauna that were completed at the beginning of this month.

The new steamroom is over twice the size of the orginal one, as it occupies the same space as both the old sauna and steamroom combined. The sauna is a completely new structure and is also about twice the size of the old one. It now overlooks the pool length ways.

Ellesmere Port FC v Blacon Youth Club FC

West Cheshire Football League

Ellesmere Port FC 1 - 1 Blacon Youth Club FC


My cold took hold today and I did not feel very well at all. I asked my referee's appointment secretary if he could drop me down to the line and find another level 4 referee - if one was available.

Steve Grove (Level 4 Referee) was switched from a Divison Two game with Mike Erakine (my appointed Senior Assistant [Level 5]).

I think that my decison to drop down to the line was a good one. I only had to sprint once late on in the second half, and I can honestly say that did not feel that good afterwards. It took me a few minutes to feel well again.

When I got back home, sat down, and relaxed, my cold symptoms took 'proper' hold once again. Oh well, at least I managed to get some fresh air, some exercise, and some more time on feet.


Referee: Steve Grove (Level 4)
Assistant Referees: Greg Carney (Junior Assistant [Level 7]) and myself (Senior Assistant [Level 4])


First Half: 46:00, HRmax 160, HRavg 132, 540kcals.
Second Half: 47:00, HRmax 158, HRavg 132, 549kcals.
Totals: 1:33:00, HRmax 160, HRavg 132, 1089kcals.

6.50km Appleton Park Loop in 30:06

I measured the Appleton Park Loop with my NavMan R300 today and found the course distance to be 6.50km exactly. This was my estimated distance when I ran the course for the first time yesterday without the aid of a NavMan.

My sore throat has now transformed itself into a cold - oh what joy! Still, whilst out in the open air and running, I felt completely fine - I did not even notice I had a cold. Then a couple of minutes after my run was over my cold symptoms were definitely back again.

Still, I got a good time on feet run in today!


The Stats

Time: 30:06
Distance: 6.50km (4.04 miles)
Average Speed: 12.957kmh (8.051mph)
Average Pace: 4:38 per km (7:27 per mile)
Heart rate: HRavg 167, HRmax 177, and 491kcals

6.50km Brand New Appleton Park Loop in 30:01

Basically, the Appleton Park Loop is the Hillside Run, but instead of turning about at the halfway point (at 2.095km), you keep going, then climb up to Windmill Lane (quite steep actually) around the quarry and drop down to the traffic lights by Broomfields.

You then make your way back up London Road until you reach the King Street Old Roman Road that forms the back-end of the Park Loop run.

I felt quite good today (except for a sore throat!) and because I did not run yesterday as work was manic again, I took a little longer lunchbreak (only an extra 10 minutes mind) in order to run this longer new route. It's quite a tough one, because it certainly is not flat!

My NavMan R300 battery need replacing, so I ran this course for the first time without measuring it. I estimated that it was approximately 6.5km, which was proved to be exactly the distance on a subsequent run!



The Stats

Time: 30:01
Distance: 6.50km (4.04 miles)
Average Speed: 12.993kmh (8.073mph)
Average Pace: 4:37 per km (7:26 per mile)
Heart rate: HRavg 164, HRmax 175, and 473kcals

Appleton Park Loop

The Appleton Park Loop route is 6.50km (4.04 miles) in distance:

1. Starting at St. Mathew's C of E Primary School, Stretton Road, Stretton, Warrington, Cheshire, England, head westwards along Stretton Road in the direction of the A49 London Road.

2. Immediately after the passing the church and its grounds, take the right-hand public footpath that runs alongside the graveyard on your right. This public footpath is known as Kings Street which is an old Roman Road.

3. At the Roman Statue follow the right-hand bend immediately followed by a left-hand bend.

4. Continue for approximately 100 metres, taking the next left-hand path, passing by the Cricket ground.

5. At London Road, turn right, heading in the direction of Stockton Heath.

6. At the next roundabout, take the left-hand Hillside Road.

7. Continue along the Hillside Road until you reach the Hillside Farm, where you must take the left-hand path over the styal.

8. Continue down the path that runs alongside the Hillside Farm going over another styal.

9. Follow this path as it bends right and continue past Dennow Farm and then Bellfield Farm.

10. Take the right-hand fork climbing steeply up Firs Lane until its end at the junction with Red Lane and Windmill Lane.

11. Turn right onto Windmill Lane.

12. At Quarry Lane, turn left heading downbank towards London Road traffic lights at Appleton.

13. At the London Road traffic lights, turn right heading back towards Stretton. Continue for about 1 mile until the next roundabout.

14. At the London Road roundabout, head along the King Street Old Roman Road public footpath instead of continuing along London Road.

15. Follow this public footpath for 600 metres until you arrive at the church where you began the run.

16. Turn left heading eastwards, passing the church on Stretton Road, ending the run at the bus stop just before St. Mathews C of E Primary School.

4.45km Park Loop Anticlockwise in 20:42

My fitness level is improving but still not back to my usual level.

This especially follows my knee injury, work commitments, and general recent busy lifestyle. My training during the end of July and August took a severe tumble.

You can tell how hard I was working today by my HRavg, HRmax, and kcals, but equally may notice that my time is way off the mark for the amount of effort I put into my run.

However, I will hopefully be able to train properly and get my fitness level back once again.


The Stats

Time: 20:42
Distance: 4.45km (2.77m)
Average speed: 12.899kmh (8.015mph)
Average pace: 4:39 per km (7:29 per mile)
Heart rate: HRavg 166, HRmax 178, and 334kcals

Radcliffe Borough FC v Grantham Town FC

Saturday 2nd September 2006, 15:00 Kickoff

Northern Premier League, Premier Division

Radcliffe Borough FC 2 - 1 Grantham Town FC


The weather is absolutely dreadful during the first half. I got completely soaked through. At half time, I changed my shirt - something I have never done before. The weather of late as we all know here in the UK has been extremely wet indeed.

Following the match, a knock came on our door and in entered Premiership referee Mark Halsey (photo). Due to there being no Premiership matches due to the England game, he was off duty and decided to come and watch his local football team instead.



Referee: Ian Bonney
Assistant Referees: Dominic McDonald and myself
Assessor: John Talyor

First Half: 46:00, HRmax 160, HRavg 135, 580kcals.
Second Half: 49:00, HRmax 162, HRavg 137, 580kcals.
Totals: 1:30:00, HRmax 162, HRavg 136, 1160kcals.

4.45km Park Loop Anticlockwise Jog in 22:14

My first run in a week! Well, a jog to be honest...

Bank Holiday Monday, far too busy Tuesday, in the Lakes for a Wedding Wednesday, and Travelling back Thursday. Strange old week.

Tomorrow, I have an Assistant Referee appointment, so only a jog for me today - but that's better than the rest of the week put together I suppose.


The Stats

Time: 22:14
Distance: 4.45km (2.77m)
Average speed: 12.009kmh (7.462mph)
Average pace: 5:00 per km (8:02 per mile)
Heart rate: HRavg 162, HRmax 172, and 337kcals

Salford City FC v St. Helens Town FC

Saturday 26th August 2006, 15:00 Kickoff

North West Counties League Division 1
Salford City FC 2 - 1 St. Helens Town FC

It was the Referee's first game at this level having been promoted this season and he performed well on the day. He was a very good team player which is nice to see. Both teams were happy with all our performances over the 90 minutes which is extremely pleasing and sporting to see.


Referee: Ryan Johnson
Assistant Referees: Andrew Worthington and myself
Assessor: Roy Naylor


First Half: 49:00, HRmax 163, HRavg 130, 538kcals.
Second Half: 49:00, HRmax 163, HRavg 134, 595kcals.
Totals: 1:38:00, HRmax 163, HRavg 132, 1133kcals.

4.45km Park Loop Clockwise in 20:41

I ran the Park Loop in the opposite direction for a change.

This is also my first run since Tuesday, because work has been (and still is) manic!

My fitness level felt better today. It's still improving but needs to improve some more yet...


The Stats

Time: 20:41
Distance: 4.45km (2.77m)
Average speed: 12.909kmh (8.021mph)
Average pace: 4:39 per km (7:29 per mile)
Heart rate: HRavg 166, HRmax 175, and 333kcals

Birthday Jog

I was far too busy yesterday to even venture out at lunchtime. There were too many urgent tasks that had to be done and done quickly.

However, today is my birthday, so I went for a nice and easy jog around the Park Loop in a confortable time of 22:03. Well, I didn't want to go pushing myself today of all days... it was all about getting out in the fresh air and gaining some more time on feet.

Beer, indian meal, and birthday cake later... well once a year you're allowed surely!


The Stats

Age: 38
Time: 22:03
Distance: 4.45km (2.77m)
Average speed: 12.109kmh (7.524mph)
Average pace: 4:57 per km (7:58 per mile)
Heart rate: HRavg 155, HRmax 164, and 311kcals

Lancaster City FC v Gainsborough Trinity FC

Saturday 19th August 2006, 15:00 Kickoff

Conference North

Lancaster City FC 0 - 1 Gainsborough Trinity FC

The weather was awful. It rained from start to finish. In fact, during most of the second half we experienced torrential rain. I could not get any wetter. Water was pouring down my face. My top, shorts, socks, and boots were soaked. A pond sized puddle formed near the corner flag on my line which I kept needing to run into. I have not known rain like that during a match for a number of years and then only once before.


Referee: Steve Cummings
Assistant Referees: Terry Fox and myself
Assessor: Frank Taylor

First Half: 47:00, HRmax 163, HRavg 140, 586kcals.
Second Half: 48:00, HRmax 179, HRavg 145, 579kcals.
Totals: 1:35:00, HRmax 179, HRavg 142, 1165kcals.

2 mile Park Loop Short Jog in 16:16

Just a 2 mile jog around the shorter Park Loop circuit considering that I have a Conference North match running the line tomorrow.

4.45km Park Loop Anticlockwise in 20:41 with John

John joined me for a run around our old favourite Park Loop. His fitness level is at a higher level than mine at the moment which he proved by completing the distance in 19:49.

As for myself, I found it very difficult to maintain the pace and from the kilometre mark, John began to break away further and further into the distance. I think it'll take some time to get my usual level of fitness back - it is extremely frustrating when you work so hard to attain it, to then gain an injury that sets you backwards.

Still, time on feet is always a good thing... and must help in the long (or short) run.


The Stats

Time: 20:41
Distance: 4.45km (2.77m)
Average speed: 12.909kmh (8.021mph)
Average pace: 4:39 per km (7:29 per mile)
Heart rate: HRavg 161, HRmax 171, and 317kcals

4.45km Park Loop Anticlockwise in 20:28 Again!

An identical time to yesterday's effort! Although it did hurt more today for some strange reason.

I did lose some time when I had to stop at the Pweterspear Road to allow a speeding car that was travelling in excess of 50mph to pass by. I wasn't going to play chicken! So, perhaps if it wasn't for that, I would have marginally beat yesterday's time.


The Stats

Time: 20:28
Distance: 4.45km (2.77m)Average speed: 13.046kmh (8.106mph)
Average pace: 4:36 per km (7:24 per mile)
Heart rate: HRavg 164, HRmax 177, and 322kcals

4.45km Park Loop Anticlockwise in 20:28

I went flat out today - for my current fitness level that is, which is way off its usual best. I am trying to work on getting back to my usual standard.

Still, a reasonable time all things considered and much much better than my disappointing run of yesterday.


The Stats

Time: 20:28
Distance: 4.45km (2.77m)
Average speed: 13.046kmh (8.106mph)
Average pace: 4:36 per km (7:24 per mile)
Heart rate: HRavg 161, HRmax 172, and 307kcals

4.45km Park Loop Anticlockwise plod in 22:47

This post relates to Monday 14th August 2006:


I really did struggle today. My fitness level is not at an acceptable level for me at the moment. I still have not returned back to the same level before my knee injury (which is still mending) and it is most disappointing.

Also, I did not get the best of sleep last night and was burning up kcals moving furniture for hours on end yesterday so my reserve is probably depleated. Not the best preparation!

To top a bad performance off, I had to stop and give way to traffic at the Pewterspear Road, Longwood Road (near Green Lane), and Longwood Road again (at the exit of the Pewterspear Garden Path). Nothing appeared to go right at all - I have not had to stop and give way to traffic three times before!

The only positive thing from this run was that I did it...


The Stats

Time: 22:47
Distance: 4.45km (2.77m)
Average speed: 11.719kmh (7.282mph)
Average pace: 5:07 per km (8:14 per mile)
Heart rate: HRavg 155, HRmax 162, and 320kcals

Furniture moving again!

Sunday... oh yes, Sunday...

The painter and decorator had completed all of the decorating with the exception of the hall, stairs, and landing, and the downstairs cloakroom. He began his two week holiday somewhere in Devon and will be back on the 29th to complete the outstanding work. The good new is that there will not be much more disruption as all the main rooms are now finished.

So, Sunday consisted of approximately 11 hours moving furniture about, then moving it again and then again until the dining room, lounge, second bedroom, and master bedroom were looking 'normal' once again.

I still have outstanding tasks like fixing the lounge fireplace mirror in position and re-drilling holes to support the lounge window curtain poles and such like. But I'm getting there once again. The plan is to do a bit each evening until we're straight once again, although we can now certainly live a much normal relaxed lifestyle.

By the end of next Sunday, when I'll have another full day, I should have been able to complete everything. Well, that's the plan any way!

West Kirby 0 - 1 Christleton

My very first West Cheshire League fixture on Saturday 12th August 2006 at 3:00pm was between West Kirby FC and Christleton FC played at Marine Park, Greenbank Road, West Kirby.

Christleton scored the only goal in the second half to win their opening game.

From a refereeing point of view the match went really well with both teams playing football in the true spirit of the game. There were no cautions and no sending offs. I gave both clubs very high sportsmanship marks.

My Assistant Referees consisted of ex-premiership referee David Pugh and a Level 4 Referee (who had a free Saturday) called Stephen Grove. Their performance was excellent. They both positively contributed to a successful game and certainly helped my overall match control throughout. Good team effort.

First Half: Time 48:08, HRmax 165, HRavg 145, 532 kcals;
Second Half: Time 48:36, HRmax 165, HRavg 145, 618 kcals;
Totals: Time 1:36:44, Hrmax 165, HRavg 145, 1150 kcals.

New Supply League: West Cheshire League

As apart of the Football Association's new plan, the number of supply leagues has been reduced from 53 to just 39.

This means that some supply leagues no longer exist and any Level 4 referees originally on these leagues have been re-appointed to another nearby surviving supply league.

Other Level 4 referees on the borders of two supply leagues have been transferred to even out the numbers. Otherwise some supply leagues would have too many Level 4 referees whilst others would have too few.

There are now approximately twenty something Level 4 referees per supply league. Level 5, 6, 7, and 8 referees would then act as Assistant Referees only.

In previous seasons, Level 5 and sometimes Level 6 referees were used when there were no available Level 4 referees. This is no longer allowed.

For me as a Level 4 referee, considering I was geographically positioned, I have been transferred from the Mid-Cheshire Football League to the West Cheshire Football League for this football season.

The Football Association's idea is that only Level 4 referees will be allowed to referee at supply league level and they would now fairly compete with each other for the top two places in their supply league.

Those at the top of their supply league would then likely be offered an interview for Contributory League (semi-professional) refereeing. Successful candidates following their interview would be premoted to Level 3 and be allowed to referee at the semi-professional standard.

4.45km Park Loop Anticlockwise in 21:34

It was hardwork today - my fitness level has certainly dropped considerably since my knee injury, still time on feet will help I'm sure... Will update later...


The Stats

Time: 21:34
Distance: 4.45km (2.77m)
Average speed: 12.380kmh (7.693mph)
Average pace: 4:51 per km (7:48 per mile)
Heart rate: HRavg 161, HRmax 166, and 322kcals

3.72km Park Loop Medium Anticlockwise in 17:05

Will again update later... 'tis difficult when your lounge is being decorated and your wireless router is unplugged.


The Stats

Time: 17.05
Distance: 3.72km (2.31m)
Average speed: 13.065kmh (8.118mph)
Average pace: 4:35 per km (7:23 per mile)
Heart rate: HRavg 164, HRmax 170, and 266kcals

3.72km Park Loop Medium Anticlockwise in 17:53

Will update later...


The Stats

Time: 17.53
Distance: 3.72km (2.31m)
Average speed: 12.481kmh (7.755mph)
Average pace: 4:48 per km (7:44 per mile)
Heart rate: HRavg 160, HRmax 168, and 258kcals

3.22km (2.00m) Park Loop Short Anticlockwise in 16:34

After moving a bed mattress last night in preparation for the lounge and dining room being painted, I twisted my injured knee and it's a bit sore this morning.

Oh yes, in case you're wondering why our bed was downstairs in the dining room, that's because all of the upstairs in being decorated at the moment.

So, with a sore knee and due to the fact I was now completely bored of the treadmill, I decided to go for an easy trot around a much shorter 2 mile (3.22km) course.

Following my run, I strapped an ice pack to my knee for just over an hour - cold but I'm sure worth it.


The Stats

Time: 16:34
Distance: 3.22km (2.00m)
Average speed: 11.662kmh (7.246mph)
Average pace: 5:09 per km (8:17 per mile)
Heart rate: HRavg 151, HRmax 163, and 222kcals

Painting & Decorating the House

Wednesday evening at 10:30pm, my wife and I returned back from her Mum and Dad's to find a message on the answering machine left at 8:00pm. It was our decorator who we had booked three months ago to decorate the whole of our house. We knew he was planning to be available sometime in July or August. The message left was that he was planning to start in the morning at about 8:30am.

I was pleased that I had already moved the computer desk into the garage a couple of Sunday's ago and that I had packed away my old PC and put it into the loft space the Sunday just gone. I also tidied up the loft space and made some space - all in preparation of course. I had also informed my boss that I would probably require a day's holiday at a drop of a hat. All this said, I had hoped for at least a clear 24 hours notice instead of just 12 straight hours where we also required at least 6 hours sleep! I sent a text to my boss informing him that I would require a day's holiday in the morning.

I awoke the following morning at 6:10am, climbing out of bed at 6:30am. Following a quick shower, I began to empty the office (soon to be the nursery). At 8:30am, the decorator as promised arrived. I had only to take down the curtain rail and one room would then be ready for the decorator to start - just in time. He got to work preparing the room - sanding down and filling holes etc.
I then began to empty the second (spare bedroom), completing this at about 11:00am - again just in time for the decorator to move into this room to remove the wallpaper etc. This room would require a lot more preparation than the last, which was necessary as the master bedroom would quite obviously take me much longer to empty.

I moved the dining room table and its eight chairs into the conservatory before moving our bed and most of our bedroom furniture downstairs into what was the dining room. This was difficult as a wardrobe on the landing made things a little more difficult. Quite a lot of other things also found their way into conservatory from the bedrooms.

At about 2:30pm, the master bedroom was finally empty apart from some wardrobes which were moved into the middle of the room ready for covering. The decorator shortly afterwards moved into the master bedroom to begin initial preparation. His first day ended there at about 4:30pm.

My day however continued. I began to empty the ensuite removing all wall fixings etc. Then I moved into the bathroom and did much the same.

Most of our household bits like spare TV, DVD player, and video recorder (amongst many other things) from our bedrooms were all in the lounge. These were boxed and bagged up and moved into the loft space. I also moved the wardrobe and other furniture from the landing into the middle of the master bedroom. The ensuite and bathroom furniture, roller blinds, curtain rails, and curtains etc. all found their respective temporary homes.

I lost count how many things I moved (multiple times), how many journeys up and down the stairs (in excess of 100 I would estimate), and how many kcals I had burned during my 16 hours of hard work. I slept well... but had to be up early again the following morning. Although I would be going to work for a rest.

Oh yes... I did not get to run yesterday, but I certainly worked out!

I was completely sapped of my energy today too, so I did not run today either... I've not been this tired for absolutely ages.

4.20km Treadmill in 18:09

Another 4.2km on the treadmill. I ran at a constant 14.0kmh for the entire distance - well at least it's over much quicker! My time would have been 18:00 on the nose, but the treadmill takes 9 seconds to slowly get up to speed.

I wore my knee support today and only got one twinge. Also, I think it helped, because I felt no pain afterwards.


The Stats

Time: 18:09
Distance: 4.20km (2.61m)
Average speed: 13.884kmh (8.627mph)
Average pace: 4:19 per km (6:57 per mile)
Heart rate: HRavg 165, HRmax 177, and 290kcals

4.20km Treadmill in 18:37 Again!

I selected my 4.2km treadmill program set at an initial speed of 14.0kmh, completing the distance in a time of 18:37 (identical to yesterday).

Basically, I ran the Cooper Test (12 minute run) at an average speed of 13.9kmh, covering a distance of 2,780 metres in this time. I then dropped my speed to 13.0kmh for 420 metres that acted as a recovery period where my Heart Rate dropped to 163 bpm.

I then increased the speed to 13.5kmh for the next 600 metres, before increasing the speed to 14.0kmh for the next 200 metres, then increasing it further to 14.5kmh for the next 100 metres, then again to 15.0kmh for the next 50 metres, and finally increased my speed to 15.5kmh for the final 50 metres.

This final 1,000 metre incremental speed step-up to a sprint finish will hopefully help towards me gaining my old fitness level back.


The Stats

Time: 18:37
Distance: 4.20km (2.61m)
Average speed: 13.536kmh (8.411mph)
Average pace: 4:26 per km (7:08 per mile)
Heart rate: HRavg 157, HRmax 174, and 272kcals

Cooper Test: 2,780 metres in 12 minutes.

4.20km Treadmill in 18:37

With my knee still recovering, I decided to run on a softer surface and opted for the gym treadmill. I selected my 4.2km program set at an initial speed of 14.0kmh, completing the distance in a time of 18:37.

Basically, I ran the Cooper Test (12 minute run) at an average speed of 14.3kmh, covering a distance of 2,860 metres. I then dropped my speed to 11.0kmh for 340 metres to take on board some water and allow my Heart Rate to drop to 155, then increased the speed to 13.5kmh for the remaining 1,000 metres.

For my current fitness level, at one point I had pushed myself, which saw my HRmax rise to 177. This shows that my fitness level needs more work to get it back to somewhere nearer to the norm.


The Stats

Time: 18:37
Distance: 4.20km (2.61m)
Average speed: 13.536kmh (8.411mph)
Average pace: 4:26 per km (7:08 per mile)
Heart rate: HRavg 163, HRmax 177, and 296kcals

Cooper Test: 2,860 metres in 12 minutes.

Knutsford Reserves v New Brighton Reserves

Knutsford Reserves 1 - 2 New Brighton Reserves.

My first pre-season friendly!

I could not use my new boots as the surface was bone dry, so I used my old trainer style boots instead. The grass still acted as a soft cushion which makes a change to running on much harder surfaces like tarmac.

The match went well, as both teams played the game in the true spirit of a friendly.


Cautions:

None

Referee: myself.
Asistant Referees: Scott Clarke and Paul Dunn.

Weather: Cool and cloudy.

First Half: 47:30, HRmax 165, HRavg 145, 540kcals.
Second Half: 47:30, HRmax 162, HRavg 134, 519kcals.
Totals: 1:35:00, HRmax 165, HRavg 139, 1059kcals.

4.45km Park Loop Anticlockwise in 22:12

Considering the warm weather and its accompanying humidity, my current aerobic [un]fitness level, my recoving knee, and the fact I have my first refereeing pre-season friendly tomorrow, I decided to run the Park Loop but at much slower and comfortable pace.

Ironically, as I was reaching the Pewterspear Garden path, another runner, a bearded man in his early 50s was also running towards the Pewterspear Garden path but from the opposite direction at a speed of approximately somewhere between 13.5kmh and 14.0kmh.

We both arrived at the top of the Pewterspear Garden path at exactly the same time and both began to run down it. Not wanting to be seen off by the bearded one, I increased my pace and kept slightly ahead of him all the way down the 800 metre path. At its exit, he then turned right and headed down London Road in the direction of Stockton Heath and I of course headed left towards the King Street Old Roman Road. I eased off the accelerator once again, but it had been good to give myself a short blast during this session.

I now just need to get my aerobic fitness back to normal once again...


The Stats

Time: 22:12
Distance: 4.45km (2.77m)
Average speed: 12.027kmh (7.473mph)
Average pace: 4:59 per km (8:02 per mile)
Heart rate: HRavg 166, HRmax 176, and 356kcals

Cooper Test on a Treadmill plus some Weights!

Following a 200 metre warm up, I performed a 12 minute Cooper Test on a treadmill in the air conditioned gym, covering a distance of 2,800 metres in the permitted time.

Because, this was only my second real run in two and a half weeks, I did find this short session difficult but at least my knee appeared to hold out.

I definitely without any doubt, would have struggled to gain a good time at the Wirral Seaside run last night and more importantly would have lacked the confidence to push myself in fear of reinjuring my knee. It's now mending.

I now just need to get my fitness level back once again. In a way, I am now quite pleased that I did not rush back too quickly and am still treading carefully.

After my Cooper Test run, I then perfomed some simple arm based weight exercises for about 10 minutes to round off my gym session.


Time: 12:00
Distance: 2.80km (1.74m) Treadmill
Average speed: 14.00kmh (8.70mph)
Average pace: 4:17 per km (6:54 per mile)
Heart rate: HRavg 163, HRmax 174, and 295kcal

Knee still mending...

Today was a complete rest and knee recovery day.

I sensibly, went poolside yesterday lunchtime and sat in the jacuzzi once again pointing my injured knee at the jets for 26 minutes.

Despite tomorrow being the July Seaside Run and my heart wanting to take part, my mind won this battle and I have decided that it is probably best not to run in such an event too soon and reinjure myself.

I have my first pre-season refereeing friendly match on Saturday, so would really like to be some way to recovery for then.

4.2km on a Treadmill in an air conditioned gym

I thought it was time to give my knee a test, so the treadmill was the answer. I could always press the stop button at anytime if my knee began to hurt. Also, it would be a bit cooler than going running outdoors at this precise moment in time.

I planned to run 4.2km and that it exactly what I did, although I did begin to feel my knee a bit at the 3.8km stage. Only twinges mind.


Checkpoints

First mile time: 6:39 (including treadmill getting up to speed);
Coopers (12 minute) distance: 2.9km;
Second mile time: 13:40.


The Stats

Time: 17:48
Distance: 4.20km (2.61m) Treadmill
Average speed: 14.157kmh (8.797mph)
Average pace: 4:14 per km (6:49 per mile)
Heart rate: HRavg 165, HRmax 176, and 287kcals