Mojacar Tripple!

Whilst on holiday in Mojacar, I managed to get three runs in along the prom walkway that is 1 mile long (plus 43 metres to be exact), so I did multiple shuttle runs there and back.

Oh yes, I had to get up really early to avoid the heat that began to become warm at 7:00am and too hot by 7:30am! It was still reasonable warm and humid even at that time. I was definitely thankful for the light breeze.


Run 1: 13.23km in 01:05:06

25th June 2008 starting at 6:48am:

8 Shuttles, 13.23km (8.22 miles)
12.19 km/h (7.58 mph)
4:55 per km (7:55 per mile)

922 kcals, 156 HRavg, 162 HRmax
Exercise Light: 05:08, Moderate: 59:58, Hard 0:00

Notes: It began to get very warm as the sun began to rise higher into the sky by 7:05am and by 7:15 it was really warm.


Run 2: 10.00km in 00:47:37

27th June 2008 starting at 6:35am:

6 Shuttles (plus 80 metres), 10.00km (6.21 miles)
12.34 km/h (7.67 mph)
4:52 per km (7:49 per mile)

662 kcals, 152 HRavg, 160 HRmax
Exercise Light: 08:54, Moderate: 39:43, Hard 0:00

Notes: It was extremely humid from the very start of the run, but did in fact improve during my run - very strange.


Run 3: 16.53km in 01:25:53

29th June 2008 starting at 6:16am:

12 Shuttles, 16.53km (10.27 miles)
11.55 km/h (7.18 mph)
5:12 per km (8:22)

1137 kcals, 149 HRavg, 157 HRmax
Exercise Light: 32:48, Moderate: 53:05, Hard 0:00

Notes: It was still twilight when I began my run and I met waves of people walking home, some drunk, presumably shortly after a nightclub had just closed. They were just ending their day and going to bed at the same time I was just beginning my day with some healthy exercise. It was a very surreal experience. Then at about 6:30am-ish when the sun was rising and the daylight breaking people "got up" from the beach and made their way wherever they intended to go after a night on the beach.

As my run progressed, I saw street cleaners begin their working day, then people going for an early walk, to local people taking a morning stroll, to some heading off to work.

You don't get many runs like this one!

Park Loop in a even faster time of 19:08

Yesterday was my fastest time for over 2 years, however, today I managed to run faster still, taking another 10 seconds off of that time, thereby completing the Park Loop in a time of 19:08.

Using my split time calcuator that I wrote in Excel, I have been analysing my slowest parts of the course. This has allowed me to maintain my focus over those poorer split parts of my run and for me to push that little bit harder rather than allowing myself to drop off into a slower pace. This has definitely helped to improve my times... albeit hard work!


Metric

4.45km in 19:08
13.95 km/h
4:18 per km


Imperial

2.77 miles in 19:08
8.67 mph
6:55 per mile


Workrate

294 kcals, 162 HRavg, 174 HRmax
Exercise Light: 00:01:00, Moderate: 00:04:10, Hard: 00:13:58

Park Loop in 19:18 - best time for over 2 years!

Today, I ran the Park Loop and completed it in a time of 19:18, my best time for two years and one day (to be precise!).

Although I was putting in the effort and in fact it hurt a bit whilst running down the 800 metre Pewterspear Garden Path near the end of the run, overall I felt both mentally and physically good - even at the end which was pleasing.


Metric

4.45km in 19:18
13.83 km/h
4:20 per km


Imperial

2.77 miles in 19:18
8.60 mph
6:59 per mile


Workrate

292 kcals, 161 HRavg, 173 HRmax
Exercise Light: 00:00:40, Moderate: 00:07:12, Hard: 00:11:25

Park Loop in 19:46

My leg muscles were better today although still a little tight... but much improved.

However for this reason, I was pleased with my sub-20 time of 19:46.


Metric

4.45km in 19:46
13.69 km/h
4:23 per km


Imperial

2.77 miles in 19:46
8.39 mph
7:12 per mile


Workrate

288 kcals, 159 HRavg, 177 HRmax
Exercise Light: 00:01:26, Moderate: 00:08:10, Hard: 00:10:10

Park Loop Recovery Run

My leg muscles were really tight today... which meant that I could mentally run but unfortunately could not physcially run that well.

So, this was a recovery run in a easy time of 21:08. Still time on feet as they say.


Metric

4.45km in 21:08
12.63 km/h
4:45 per km


Imperial

2.77 miles in 21:08
7.85 mph
7:39 per mile


Workrate

282 kcals,150 HRavg, 158 HRmax

Exercise Light: 00:05:34, Moderate: 00:15:33, Hard: 00:00:00

Still running... not blogging much though...

Yes, I am still running, although I don't appear to get the time to update my blog these days.

My fitness did suffer somewhat following a four-week virus and it took me weeks to get back to a respectable fitness level once again!

However, because I've been pushing myself that little bit more in an attempt to regain that fitness level, having looked at my historic stats, I've noticed that I have not been recording better times against individual circuits for almost two years. I can say that I'm definitely enjoying running once again.

For instance, I have recently recorded a 4.45km Park Loop of 19:26 and then another of 19:25, my best times since 17th June 2006.

I also recorded a referees' 12 minute Coopers fitness test, completing a distance of 2,980 metres, in that time - again my best time since 2 years ago, when I only ran an extra 20 metres.

Today, I ran the 11.58km Dingle Loop at a deliberate steady pace (not once entering the high workrate band throughout the run) and completed it in 55:43. This course is very hilly, involves going through six kissing gates, over two stiles, and through two other gates. It includes some quality paths, narrow farm tracks, and a very uneven woodland trail track for about 1.5kms.

I have only run this circuit twice before back in September 2007 and my times then were 56:33 and 59:16. Additionally, my HRavg and HRmax for these individual runs would suggest that I found the going much tougher than today.


Spilts

Start run time: 1:29pm

01.00km - 04:20
02.00km - 09:03
05.00Km - 23:03
07:00km - 32:34
10:00km - 48:12 (This is through the slower woodland trail)
11:58km - 55:43

Average pace: 4:49 per km or 7:45 per mile
Average speed: 12.47km/h or 7.75 mph.

HRmax 160, HRavg 153, 774kcals.

Exercise Light: 02:26, Moderate: 53:06, Hard: 00:00.

Appleton Park Loop in 26:11

I ran the Appleton Park Loop at in intentional moderate pace, so I was pleased when I stuck to this principal and still completed the distance in a time of 26:11.


Metric Stats

5.60km in 26:11
12.83 km/h
4.41 per km


Imperial Stats

3.48 miles in 26:11
7.97 miles
7:31 per mile

Appleton Park Loop with John

Today, I met up with John for our regular monthly meet.

We ran the 5.60km Appleton Park Loop together.


Metric Stats

5.60km in 26:43
12.58 km/h
4:46 per km


Imperial Stats

3.48 miles in 26:43
7.81 mph
7:41 per mile

Appleton Park Loop demo

I went for a run with the girl at the gym who had requested me to show her a few of the local routes for the running club.

I therefore showed her the 5.60km Appleton Park Loop.

We ran the distance in a comfortable 29:42.

Park Loop in 19:25

I ran the Park Loop again today without any intention of "going for it", especially considering that it was a warm sunny day.

However, for some strange reason, I was going well and ended up completing the 4.45km distance in a time of 19:25, which is my best time for almost two years!


Metric Stats

4.45km in 19:25
13.75 km/h
4:22 per km


Imperial Stats

2.77 miles in 19:25
8.54 mph
7:01 per mile

Park Loop Recovery Run

Today, I ran the Park Loop at a steady recovery run pace, considering that only yesterday that I ran my referees fitness test. I could still feel my legs!


Metric Stats

4.45km in 22:02
12.12 km/h
4:57 per km


Imperial Stats

2.77 miles in 22:02
7.53 mph
7:58 per mile

Referee's fitness test 2008

At 8:50am wearing No.2 and in the first heat of twelve referees, I began my 12 minute Cooper's fitness test at the Wigan track, where the minimum pass distance was 2,500 metres (1.55 miles).

Considering the time it was extremely warm indeed.

At exactly 12 minutes, the whistle was blown to end the test and my distance of 2,980 metres was recorded.


Metric Stats

2,980 metres in 12 minutes
14.90 km/h
4:02 per km


Imperial Stats

1.85 miles in 12 minutes
9.26 mph
6:29 per mile


Workrate

214 kcals, 178 HRmax, 173 HRavg.

Exercise Light: 00:00:07, Moderate: 00:00:24, Hard: 00:11:29.

Park Loop (short)

With my referees fitness test looming on Sunday, I only ran a short 2 miles run at a steady pace.


Metric Stats

3.22km in 15:17
12:64 km/h
4:45 per km


Imperial Stats

2.00 miles in 15:17
7.85 mph
7:38 per mile

5.6km Appleton Park Loop

I ran the 5.60km Appleton Park Loop on the following three consecutive days:

03-Jun-2008

5.60km (3.48 miles) in 25:49
13.01 km/h (8.09 mph)
4:37 per km (7:25 per mile)
366kcals, 156 HRavg, 167 HRmax.


04-Jun-2008

5.60km (3.48 miles) in 25:43
13.07 km/h (8.12 mph)
4:36 per km (7:23 per mile)
370kcals, 156 HRavg, 171 HRmax.


05-Jun-2008

5.60km (3.48 miles) in 25:26
13.21 km/h (8.21 mph)
4:33 per km (7:19 per mile)
370kcals, 158 HRavg, 169 HRmax.

Park Loop in 20:40

Park Loop in 20:40.


Metric Stats

4.45km in 20:40
12.92 km/h
4:39 per km



Imperial Stats

2.77 miles in 20:40
8:03 mph
7:28 per mile