Hillside Run due to roadworks

Roadworks...!

The council are digging up most of Stretton Road at the moment, getting rid of the many pot-holes. This meant that the eastbound side of the road (including pavement) was coned-off from the School all the way down to the Oak Walkway entrance. In fact there was a large generator that was powering the traffic lights blocking most of the entrance to the Oak Walkway.

Considering that I would have to run around these roadworks, potentially running into or out of the traffic (depending on the traffic lights) and would have to avoid heavy machinery, before running right around the generator, I thought it was probably best to give the Park Loop a miss today.

So, I ran in the opposite direction, selecting the Hillside Run (Gmap) instead. At the halfway turn-around point my time was 9:21 and the completion time for the 4.19kms (including hopping over four stiles and crossing the same busy A49 road twice) was 19:02.


Start: 2:43 pm - another late lunchbreak!
Time: 19:38 Park Loop
Distance: 4.19km (2.60m)

Average speed: 13.208kmh (8.207mph)
Average pace: 4:33 per km (7:19 per mile)

Heart rate: HRavg 157, HRmax 170, and 273kcals

Another Good Sub-20 in the blistering heat

It was yet another extremely warm day as I set off for my standard Park Loop run.

I however, for some unknown reason ignored the temperature and put my best foot forward, completing the Park Loop in another respectable sub-20 time of 19:38 (7:06 per mile pace).

An 18 seconds improvement on yesterday's effort.


00:56 at 250 metres;
02:01 at 500 metres;
04:06 at 1 km;
06:42 at 1 mile;
08:21 at 2 kms;
09:21 at the halfway mark;
12:00 at the Pewterspear Garden Path (2,800 metres);
15:33 exiting the Pewterspear Garden Path;
19:38 at the finish.


Start: 3:05 pm - very late lunchbreak!
Time: 19:38 Park Loop
Distance: 4.45km (2.77m)

Average speed: 13.599kmh (8.450mph)
Average pace: 4:25 per km (7:06 per mile)

Heart rate: HRavg 166, HRmax 173, and 313kcals

Park Loop on another hot day

It was yet another hot and humid day, but with a little helpful breeze.

My mindset was to run around the Park Loop in a comfortable time with consideration to the warm weather today. That was the plan...

However, I began well and continued at a steady and reasonable pace - all things considered.

At my usual two-minutes-ish to go check-point, my time was 18:03. In order to gain a sub-20, I increased my pace to a fast run for the remaining 450 metres or so, gaining back those important three seconds plus another four extra as well. My completion time was a pleasing 19:56 and exactly two minutes faster than yesterday.


Start: 1:36 pm
Time: 19:56 Park Loop
Distance: 4.45km (2.77m)

Average speed: 13.395kmh (8.323mph)
Average pace: 4:29 per km (7:13 per mile)

Heart rate: HRavg 163, HRmax 175, and 310kcals

A run in the sun

It was far too hot and humid to run around the Park Loop at any real pace. Today was all about getting around the circuit in a reasonable and sensible time.


Start: 1:34 pm
Time: 21:56 (Park Loop)
Distance: 4.45km (2.77m)

Average speed: 12.173kmh (7.564mph)
Average pace: 4:56 per km (7:56 per mile)

Heart rate: HRavg 156, HRmax 163, and 310kcals

Sandymoor + Bogg Wood Loop

It was extremely warm (23C/24C) and the sun was still burning down. It was also very humid.

Considering these facts and that I managed to sneak another Saturday run in following more weeding etc., I decided to jog rather than go mad running. A sensible time of 26:40 over the 5.34km distance.


Gmap of route.

Start: 6:06 pm
Time: 26:40
Distance: 5.34km (3.32m)

Average speed: 12.015kmh (7.466m)
Average pace: 5:00 per km (8:02 per mile)

Heart rate: HRavg 156, HRmax 165, and 382kcals

Any sub-20 will do!

Unlike yesterday and the day before, it was far too warm to run at the same pace set on those two previous days, so I did not even make an attempt to do so. Instead, I set off with the mindset that any sub-20 will do...

Times compared with yesterday:

00:58 (+6) at 250 metres;
02:03 (+6) at 500 metres;
04:06 (+6) at 1 km;
06:42 (+6) at 1 mile;
08:21 (+10) at 2 kms;
09:23 (+12) at the halfway mark;
12:03 (+14) at the Pewterspear Garden Path (2,800 metres);
15:42 (+21) exiting the Pewterspear Garden Path;
19:55 (+28) at the finish.


At the exit of the Pewterspear Garden Path, I realised that my goal of a sub-20 was slipping away from me...

This was even more obvious at my "two-minutes to go marker", where my time was 17:59. This was too close for comfort, so I increased my pace just enough to finish with a time of 19:55.

Today's objective was achieved, which meant that I had completed three consecutive sub-20 Park Loop times.


Start: 2:16 pm
Time: 19:55 Park Loop
Distance: 4.45km (2.77m)

Average speed: 13.406kmh (8.330mph)
Average pace: 4:29 per km (7:12 per mile)

Heart rate: HRavg 168, HRmax 178, and 328kcals

Fastest Park Loop of 2007

Park Loop in 19:27.

I stood at the Start Line not in the mental mood to run another fast one like yesterday, but something in the back of my mind was saying, "go on, give it a go."

So, I gave into this niggling thought and began the Park Loop at a good pace:


Times compared with yesterday:

00:52 (-1) at 250 metres;
01:57 (-3) at 500 metres;
04:00 (-4) at 1 km;
06:36 (-4) at 1 mile;
08:11 (-4) at 2 kms;
09:11 (-4) at the halfway mark;
11:49 (-5) at the Pewterspear Garden Path (2,800 metres);
15:21 (-3) exiting the Pewterspear Garden Path;
19:27 (-3) at the finish.


I'll be honest, had I gone even one second behind at any checkpoint, I would have very likely dropped off the pace completely. This never happened, so I continued through the mental pain barrier as indicated by my HRavg of 170 and HRmax of 180.


Start: 1:14 pm
Time: 19:27 Park Loop
Distance: 4.45km (2.77m)

Average speed: 13.728kmh (8.530mph)
Average pace: 4:22 per km (7:02 per mile)

Heart rate: HRavg 170, HRmax 180, and 329kcals

No pain, no gain...

Park Loop in 19:30...

Whilst sitting at my desk just prior to heading off to the gym, I thought... "To be honest, I have not run hard or fast enough for sometime where it hurts you to keep going."

On the way to the gym, I maintained that thought and began to mentally prepare myself for that tougher run than usual (of late).

At the start line of the Park Loop, my mind was still unchanged, so I set off at a reasonable pace, completing the first 250 metres in 53 seconds rather than the typical minute. Now it was all about keeping going. I reached the kilometre at 4:03, where recently those times have been more like 4:20 to 4:30 (even a few lazy 4:40s).

I stepped up the pace, and reached the mile mark at 6:40 (including stopping and starting at three separate kissing gates). My times at this point have been 7:00 at best and usually anything up to 7:20. My 2km time was 8:15 instead of the typical 8:40 to 8:50.

At the halfway mark, my time was 9:15 rather than anything up to 10:00.

I reached the top of the Pewterspear Garden Path at 11:54 (the 2,800 metre mark), instead of 12:30+. I again kept the pace going and yes for me (at this moment in time) it was hurting more than normal. I exited the Pewterspear Garden Path at 15:24, instead of 16:30+.

With a sub-20 in my sights, I continued to maintain the same pace and completed the 4.45km in 19:30 exactly, which equals my best Park Loop run of 2007 obtained on the 13th March.

No pain, no gain! Although, I felt that if I really wanted to, I could have taken on more pain, but that was enough for today.


Start: 2:47 pm
Time: 19:30 Park Loop
Distance: 4.45km (2.77m)

Average speed: 13.692kmh (8.508mph)
Average pace: 4:23 per km (7:03 per mile)

Heart rate: HRavg 167, HRmax 176, and 319kcals

4.78km Park Loop Extension in 22:16

I ran into a head wind for the first 2km on what was again a typically warm sunny day.


Start: 1:45 pm
Time: 22:16
Distance: 4.78km (2.97m)

Average speed: 12.880kmh (8.003m)
Average pace: 4:39 per km (7:30 per mile)

Heart rate: HRavg 164, HRmax 174, and 347kcals

8km's today

Following 2.5 hours of weeding, turning over soil, and raking, which burned off a few kcals itself, I rewarded myself with an unusual Saturday run...

This 8km run was in fact three separate runs back-to-back. The main run was just over 5.3km, with two warm down loops of 1.4km each. They were as follows:


Run 1: Sandymoor Loop incorporating Bogg Wood

Gmap of route

Start: 4:54 pm
Time: 25.16
Distance: 5.34km (3.32m)

Average speed: 12.681kmh (7.879m)
Average pace: 4:44 per km (7:37 per mile)

Heart rate: HRavg 163, HRmax 172, and 389kcals


Run 2: Sandymoor Community Centre Loop (Warm down)

Gmap Warmdown

Start: 5:23 pm
Time: 6.24
Distance: 1.38km (0.86m)

Average speed: 12.938kmh (8.039m)
Average pace: 4:38 per km (7:28 per mile)

Heart rate: HRavg 160, HRmax 172, and 96kcals


Run 3: Sandymoor Community Centre Loop (Warm down)

Gmap Warmdown

Start: 5:33 pm
Time: 6.25
Distance: 1.38km (0.86m)

Average speed: 12.904kmh (8.018m)
Average pace: 4:39 per km (7:29 per mile)

Heart rate: HRavg 160, HRmax 174, and 96kcals

Park Loop in the sunshine

Another run around the old favourite and regular Park Loop on yet another warm sunny day.


Time: 20:36 Park Loop
Distance: 4.45km (2.77m)

Average speed: 12.961kmh (8.054m)
Average pace: 4:38 per km (7:27 per mile)

Heart rate: HRavg 162, HRmax 173, and 313kcals

Run with John

A 5.08km run around the Thorn Loop with John on a sunny, warm, and humid day at an easy chatting pace with an overall time of 24:45.

It is always good to have a running (or sometimes trotting) partner rather than running alone all the time.

It is however good to see that even now we both do not get too much chance to run together we are both still motivated to continue running on our own. Blogging helps of course!


Time: 24:45 Thorn Loop
Distance: 5.08km (3.16m)

Average speed: 12.315kmh (7.652m)
Average pace: 4:52 per km (7:50 per mile)

Heart rate: HRavg 161, HRmax 173, and 371kcals

Another short walk

My wife and I, took our 25 week old daughter: Jessica Mae, to see her doctor as she was feeling a little unwell. This meant that I did not have time for a run, so I put in a short walk instead.


Time: 32:02 Mini-Park Loop

Heart rate: HRavg 91, HRmax 101, and 168kcals

A walk in the park

My knee was niggling me today, so I played safe and decided to go for a walk around the Park + Dingle + Random Loop.


Time: 55:57 Park Loop + More

Heart rate: HRavg 95, HRmax 118, and 329kcals

Later than planned...

Due to my workload, I did not run at lunchtime, but instead began my run at 16:50 immediately after work. The Park Loop Extension, considering I had time...


Time: 21:34 Park Loop
Distance: 4.78km (2.97m)

Average speed: 13.298 (8.263m)
Average pace: 4:31 per km (7:16 per mile)

Heart rate: HRavg 160, HRmax 168, and 321kcals

Turned out quite nice in the end...

Considering the weather yesterday and this morning, by lunchtime it was very sunny and warm indeed.

I decided run the Park Loop again, but this time, upped the pace a little.


Time: 20:44 Park Loop
Distance: 4.45km (2.77m)

Average speed: 12.878 (8.002m)
Average pace: 4:40 per km (7:30 per mile)

Heart rate: HRavg 162, HRmax 173, and 316kcals

Got a bit wet...

It rained for the duration of my run around the Park Loop. I had decided to take it steady today considering the weather conditions.


Time: 22:05 Park Loop
Distance: 4.45km (2.77m)

Average speed: 12.091 (7.513m)
Average pace: 4:58 per km (7:59 per mile)

Heart rate: HRavg 154, HRmax 168, and 309kcals

Grappenhall Vets 4 - 1 Stepping Hill Vets

This was an end of season veterans' friendly match that I was asked to referee as a favour for Grappenhall Vets. The match fee was £20, which is not too bad. As, you can see from my HRmax and HRavg this was an easy game in terms of my fitness level.

Grappenhall scored first after 25 minutes and Stepping Hill scored in the last 5 seconds of the added minute of stoppage time in the first half.

Grappenhall stole the show in the second half, scoring in the 82nd, 84th, and 86th minutes to win 4 - 1.

The only downside was that I had to caution a Stepping Hill player for his over-the-top aggressive beahaviour towards a Grappenhall player in the 72nd minute.


The Stats

First Half: 46:00, HRavg 115, HRmax 141 and 402kcals
Second Half: 47:26, HRavg 113, HRmax 142 and 396kcals
Total: 798kcals

Week's Totals

For some strange reason, over the last six days, I have managed to run a total distance of 42.11km (26.17 miles), which is 84.988 metres shy of a marathon. Shame that I did not manage to run that extra distance. Never mind!

Still, I have a friendly Sunday League match tomorrow, so I suppose I'll definitely run that small distance plus some more too, although I will be unable to officially record such distance. However, each game tends to be about 10km.

Post-edit: My week's total kcals including the friendly match (indicated above) is 3,751kcals, which is the most in any one week for me.

14.61km Six Wigg Island Loops in 1:12:47

Abbie, her Mum, and Jessica were going on a walk with other Mum's and their young children as part of an organised Midwifery Week 2007 event around Wigg Island starting at 11:00am.

Considering that my refereeing football season is over (apart from a friendly tomorrow), I did not have a game today, so used this chance to go for a long run instead. My thoughts were, if they were walking aroung Wigg Island, then I would run a few times around it.

From the car park I ran outbound for 260 metres, which would be where my six circuits of approimately 2.348km per circuit would start, before running back the 260 metres back to the car pack finish.

My 10km time over a very difficult hilly circuit on a very warm day was 48:50. My completion time over the 14.61km (9.08 miles) was 1:12:47.


Today's Stats

Time: 1:12:47 Wigg Island x 6 circuits
Distance: 14.61km (9.08m)

Average speed: 12.044 (7.484m)
Average pace: 4:59 per km (8:01 per mile)
Heart rate: HRavg 158, HRmax 174, and 1,064kcals

7.50km Appleton New Lane and Pewterspear Loop in 34:44

I had already decided to run a completely different circuit today and for it to be that little bit longer than my usual lunchtime run. The best part was that is was a lot cooler and there was also very little wind - good running conditions.

So, I headed eastbound along Stretton Road, running past the Thorn Pub and some 500 metres or so beyond it, turning at the next left-hand turn into New Lane. I then continued along New Lane until reaching its end. I then followed the Dingle and Longwood Road course, then down the Pewterspear Garden path. Then instead of running down the Old Roman Road which would be the norm, I instead ran along the London Road towards the Cat & Lion lights, before turning left into Stretton Road towards the "bus stop" finish at St. Matthews School.

To be honest, I felt both mentally and physically strong from start to finish.


Today's Stats

Time: 34:44 Appleton New Lane and Pewterspear Combination Loop
Distance: 7.50km (4.66m)

Average speed: 12.956 (8.050m)
Average pace: 4:38 per km (7:27 per mile)

Heart rate: HRavg 156, HRmax 165, and 494kcals

5.24km Pewterspear, Longwood, Dingle, Cann, Park Loop Combination

5.24km Combination run in 24:43 on an even warmer day than yesterday.

Starting at the "bus stop" on Stretton Road, Stretton, Warrington, Cheshire, England, adjacent to St. Mattews School, I ran westbound along Stretton Road, until reaching the Cat & Lion lights.

At these traffic lights, I turned right, running down London Road with the Cricket ground to my right-hand side.

At the roadabout about 1/2 mile along London Road, I then continued to run up the Pewterspear Garden path, taking a left-hand turn near to the very top of this path.

I then continued along this left-hand path until exiting at Longwood Road. At its exit, I turned left and continued down Longwood Road for about 1/4 mile, turning right towards The Dingle at Cann Lane.

I ran up Cann Lane, until reaching a path to my left-hand side that leads to Green Lane.

I ran along Green Lane, until reaching the Park "Pillars", where I continued to run along this path for the next 1.8km until reaching Stretton Road once again.

At Stretton Road, I turned right, running towards St. Matthews School for the last 200 metres where my run was completed.


Today's Stats

Time: 24:43 Pewterspear, Longwood, Dingle, Cann, Park Loop Combination
Distance: 5.24km (3.26m)

Average speed: 12.720 (7.904m)
Average pace: 4:43 per km (7:35 per mile)

Heart rate: HRavg 157, HRmax 166, and 358kcals

4.98km Walnut Green and Park Loop

I ran virtually 5km on a considerably very warm day indeed. It took me quite some time to cool down afterwards. I can still feel me knee a little too!

Basically, the course consists of running eastbound along Stretton, turning left down Walnut Green Road, continuing onto Cann Lane, before turning left down the twisting path to Green Lane. From there the run is identical to the remaining 2.45km of the Park Loop.


Today's Stats

Time: 23:32 Walnut Green and Park Loop Combination
Distance: 4.98km (3.09m)

Average speed: 12.700 (7.890m)
Average pace: 4:44 per km (7:36 per mile)

Heart rate: HRavg 160, HRmax 174, and 351kcals

3.72km Park Loop Medium in 16:53

My knee has stopped clicking which has to be good news. However, I am aware that it is still not 100%. It did not however stop me running. I decided to run a shorter distance today but pick up the pace a little instead.

It was again very warm and also very windy considering.


Today's Stats

Time: 16:53 Park Loop Medium
Distance: 3.72km (2.31m)

Average speed: 13.220 (8.214m)
Average pace: 4:32 per km (7:18 per mile)

Heart rate: HRavg 162, HRmax 175, and 258kcals

6.10km Park, Dodds, and Dingle Loop in 30:45

I could definitely feel my left knee today, especially during the first and last kilometres. In fact, my knee is making a clicking sound when I descend stairs or steps - very strange!

The cause of this injury is more than likely due to me running about for 90 minutes on what was a very dry and firm football pitch only just a couple of days ago.

So, with this in mind and also the fact it was a particularly a warm but windy day, I wisely decided to take things a bit steadier. The slower you go, the less impact on my knees you see!

For this reason, I ran a little further this lunchtime to compensate for the considerably reduced pace. I have to say, it is sometimes very enjoyable just to jog round rather than blasting it all of the time.


Today's Stats

Time: 30:45 Park, Dodds, and Dingle Loop
Distance: 6.10km (3.79m)

Average speed: 11.902 (7.396)
Average pace: 5:02 per km (8:07 per mile)

Heart rate: HRavg 154, HRmax 165, and 428kcals

Chester City (U18) 1 - 0 Port Vale (U18)

I arrived at Airbus, Broughton at 8:35am for a 10:30am kick-off. My two assistants, Daniel Hitchell and Lauren Bridge arrived 15 minutes later at 8:50am. All of us were present very nice and early which better helped to plan the game as a team.

Following a minute silence in memory of Alan Ball, Chester City kicked-off.

Chester City were the better side, but the Port Vale goalkeeper was having a first class game, pulling off some point blank and far reaching saves. He definitely, for me, was the man of the match and kept the score down.

However, in the 80th minute, following a Chester City corner and one clearance, the second shot settled in the back of the Port Vale net.

Chester City continued to apply the pressure during the last ten minutes which was equally well defended by Port Vale.

Final score 1 -0 to Chester City.


Unless I pick up an unscheduled appointment, that was my last game of this season. Looking forward to the well earned rest.


Referee: myself
Assistant Referees: Daniel Hitchell and Lauren Bridge

First Half: 46:00, HRmax 162, HRavg 147, 546kcals.
Second Half: 48:30, HRmax 162, HRavg 140, 586kcals.
Totals: 1:34:30, 1132kcals.

Just 2 miles in a steady 15:07 today

Due to my game tomorrow morning between Chester City (U18) and Port Value (U18) kicking off at 10:30am, I had planned to have a complete rest day today.

However, the sun was shining and I thought about getting out there and at least running a short distance at a steady pace. So that's exactly what I did.


Today's Stats

Time: 15:07 Park Loop Short
Distance: 3.22km (2.00m)

Average speed: 12.781 (7.941)
Average pace: 4:42 per km (7:33 per mile)

Heart rate: HRavg 159, HRmax 173, and 221kcals

3.72km Park Loop Medium

I arrived in work early today, as I had to dash off at 11:00am for Jessica Mae's (our twenty-one week old's) 11:15am appointment for her third and final baby injections.

Jessica unfortunately had to have three individual injections today, where two were in her left leg and the other in her right. Two of today's injections are apparrently the worst of all the injections she has had todate. Jessica was not too happy immediately afterwards. Her next set of injections are when she's one year's old.

Due to the above important appointment, I only had time to run the Park Loop Medium today, although a short one is much better than none at all.

I ran at a reasonable pace, especially considering it was a particularly warm and sunny day.


It is extremely likely that I may have a planned rest day tomorrow, as I have been appointed by the FA to referee the Football Youth Alliance North West fixture between Chester City (U18) and Port Vale (U18) that kicks off at 10:30am at Airbus in Broughton on Saturday morning. I will need to be at the ground by 9:00am. These 18 year old youth players at this particular level and standard can run and keep running for the whole 90 minutes. I will, therefore, need to be both physically and mentally rested.


Today's Stats

Time: 17:22 Park Loop Medium
Distance: 3.72km (2.31m)

Average speed: 12.852 (7.986mph)
Average pace: 4:40 per km (7:31 per mile)
Heart rate: HRavg 162, HRmax 168, and 265kcals

1.13km further than planned

I left the gym thinking that I'd run the standard 4.45km Park Loop Anticlockwise, however, moments before setting off, I decided that I'd run the course in the opposite direction for a change.

Then, whilst running up the Pewterspear Garden Path, I decided to extend my run by taking the last left-hand turn near the top of the Pewterspear Garden Path. This would mean running 4.78km instead.

Near to the exit onto Longwood Road, I decide to extend the run again, turning left rather than right. This meant I would now be running the 5.58km Park, Dodds Lane, Dingle Loops Clockwise. The same run that I did with John the other day but in reverse.

It was a slower time, but to be honest, I never intended it to be any different.


The Stats

Time: 27:38 Dingle/Dodds Lane and Park Loop
Distance: 5.58km (3.47m)

Average speed: 12.116 (7.528mph)
Average pace: 4:57 per km (7:58 per mile)

Heart rate: HRavg 160, HRmax 171, and 411kcals

Park Loop in 20:54

Considering that I had an evening kick-off match only last night, I was pleased with my overall performance today.


The Stats

Time: 20:54 Park Loop
Distance: 4.45km (2.77m)

Average speed: 12.775 (7.938mph)
Average pace: 4:42 per km (7:34 per mile)
Heart rate: HRavg 165, HRmax 173, and 334kcals

Ellesmere Port 0 - 1 Newton

Another refereeing appointment so soon after my Saturday game. The original referee, due to work committments could no longer referee this game, so I was asked to step in at the last minute - well just over 24 hours to go.

So, I went Poolside at lunchtime mindful of this appointment.

A fair result may have been a draw, but in football that sometimes, like today does not happen and Newton managed to score with 7 minutes to go.

40 minutes each way was agreed due to poor weather and poor light, considering a 6:30pm kick-off without the option of floodlights.


The Stats

First Half: 42:51, HRavg 149 and 509kcals
Second Half: 42:36, HRavg 152 and 492kcals

Blacon Youth Club 1 - 1 Marine Reserves

Date 21st April 2007

A refereeing appointment between Blacon Youth Club and Marine Reserves. Blacon scored first, however, in an evenly contested game, Marine Reserves came back to equalize.


The Stats

First Half: 47:18, HRavg 149 and 623kcals
Second Half: 48:04, HRavg 148 and 611kcals

Park Loop Medium in 18:26

Date: 20th April 2oo7

Just a light training session over a shorter distance of 3.72km , considering I have a 4th official appointment in the Runcorn and District Saturday Cup Final, where it possible I may be called upon and I have a referees appointment tomorrow too.


The Stats

Time: 18:26 Park Loop Medium
Distance: 3.72km (2.31m)

Average speed: 12.108 (7.524mph)
Average pace: 4:57 per km (7:58 per mile)

Heart rate: HRavg 167, HRmax 182, and 429kcals

A run with John

Date: 19th April 2007

My first run with John since January for one reason or another.

It is always good to team up with my fellow running buddy. Even when you're not feeling on best form, it is still possible to find that little bit extra. Mind over body and all that.

It was not intended, but we both ran at a good old reasonable pace over the Park and Dingle Short-cut Loop of a distance of 5.58km.


The Stats

Time: 26:17 Park Loop Anticlockwise
Distance: 5.58km (3.47m)

Average speed: 12.738 (7.915mph)
Average pace: 4:43 per km (7:34 per mile)

Heart rate: HRavg 167, HRmax 182, and 429kcals

4.78km Park Loop Extension in 23:43

Date: 18th April 2007

I ran the 4.78km Park Loop Extension in a time of 23:43.


Time: 23:43
Distance: 4.78km (2.97m)

Average speed: 12.093km (7.514m)
Average pace: 4:58 per km (7:59 per mile)

Retrospective updates

Well, I've been very busy at work lately and my home life with my 21 week old daughter is also very busy too. As a result, I am finding it extremely difficult to find such time to update my blog.

Sorry!

I will simply detail some of the missing runs and other fitness activities as a list:

Will update soon...

Runcorn and District Saturday Cup Final

A Saturday Cup.... played on a Friday evening!

Halton 0 - 3 Halsbury

(Forth Official appointment)

Not too much exercise. Maining moving down the line to keep telling the Halton officials and subsitutes to move back off the line etc.

Park Loop in 19:30

For some reason I was running quite well today - totally unplanned of course. Pleased with my overall time and performance.


The Stats

Time: 19:30 Park Loop Anticlockwise
Distance: 4.45km (2.77m)

Average speed: 13.692 (8.508mph)
Average pace: 4:23 per km (7:03 per mile)
Heart rate: HRavg 168, HRmax 177, and 323kcals

Park Loop Clockwise in 20:14

Post: Monday 12th March 2007

I ran the Park Loop Clockwise just for a change.


The Stats

Time: 20:14 Park Loop Clockwise
Distance: 4.45km (2.77m)

Average speed: 13.196 (8.200mph)
Average pace: 4:33 per km (7:19 per mile)
Heart rate: HRavg 164, HRmax 177, and 320kcals

Hillside Run in 19:48

Post: Friday 9th March 2007

I fancied a shorter but different run for a change, so I thought the Hillside Run would fit the bill.


The Stats

Time: 19:48 Hillside Run
Distance: 4.19km (2.60m)

Average speed: 12.697 (7.890mph)
Average pace: 4:44 per km (7:36 per mile)
Heart rate: HRavg 160, HRmax 172, and 293kcals

Dingle Loop again in 27:44

Post: Wednesday 7th March 2007

I was in the mood for the little bit longer lunchtime run and had time owing to me in any case.


6.10km Park and Dingle Loop in 27:44, some 46 seconds faster than yesterday.


The Stats

Time: 27:44 Park and Dingle Loop
Distance: 6.10km (3.79 miles)

Average Speed: 13.197kmh (8.200mph)
Average Pace: 4:33 per km (7:19 per mile)
Heart rate: HRavg 165, HRmax 174, and 443 kcals

6.10km Park and Dingle Loop in 28:30

6.10km Park and Dingle Loop in 28:30.

I thought that it would be a good idea to run one of my longer lunchtime runs rather than the standard 4.45km Park Loop, especially as the sun was shining and that I was owed a lunchbreak from yesterday.


The Stats

Time: 28:30 Park and Dingle Loop
Distance: 6.10km (3.79 miles)

Average Speed: 12.842kmh (7.980mph)
Average Pace: 4:40 per km (7:31 per mile)
Heart rate: HRavg 164, HRmax 173, and 447 kcals

Poulton Victoria 1 - 1 Catrol Social

West Cheshire Supply League, Division One

Poulton Victoria 1 - 1 Catrol Social


This was a game with four cautions, two for tackles and two for dissent, although it could have been quite easy for me to caution many more players - it was that type of game.

Hillside Run for a change

Post: Friday 2nd March 2007

On a nice sunny day, I thought it a nice idea to run the Hillside which is always nice for a change.


The Stats

Time: 19:45 Hillside Run
Distance: 4.19km (2.60m)

Average speed: 12.729 (7.910mph)
Average pace: 4:43 per km (7:35 per mile)
Heart rate: HRavg 163, HRmax 172, and 304kcals

Park Loop Once Again

The Stats

Time: 21:19 Park Loop Anticlockwise
Distance: 4.45km (2.77m)

Average speed: 12.525 (7.783mph)
Average pace: 4:47 per km (7:43 per mile)
Heart rate: HRavg 161, HRmax 169, and 318kcals

Ellesmere Port 2 - 1 Marine Reserves

Played on Saturday 24th February 2007, with a 2pm kick-off.

Ellesmere Port 2 - 1 Marine Reserves

I refereed the above West Cheshire fixture.


Referee: myself
Assistant Referees: Gregg Carney and Patrick Dempsey

First Half: 47:00, HRmax 172, HRavg 153, 654kcals.
Second Half: 50:00, HRmax 169, HRavg 144, 625kcals.
Totals: 1:38:00, 1279kcals.

Cammell Laird 5 - 0 Chester City

Tuesday 20th February 2007, 19:45 kickoff

Unibond Cheshire Senior Cup Semi-Final

Cammell Lairds were the much stronger side on the night winning by 5 -0.

Referee: Gareth Etchells

Assistant Referees: Mark ? and myself.
Forth Official: Ian ?

First Half: 49:00, HRmax 160, HRavg 128, 538kcals.
Second Half: 49:00, HRmax 157, HRavg 122, 509kcals.
Totals: 1:38:00, 1047kcals.

Another Park Loop easy jog

Post: Monday 19th February 2007

Considering that I was 'tomorrow' I was officiating as an assistant referee in the Cheshire Cup Senior Semi-Final, I thought it was best to go easy, ensuring that there was less chance of an injury.


The Stats

Time: 21:54 Park Loop Anticlockwise
Distance: 4.45km (2.77m)

Average speed: 12.192 (7.7576mph)
Average pace: 4:55 per km (7:55 per mile)
Heart rate: HRavg 153, HRmax 164, and 304kcals

West Kirby 4 - 1 Cammell Laird Reserves

Played on Saturday 17th February 2007, with a 2pm kick-off.

West Kirby 4 - 1 Cammell Laird Reserves


I refereed the above West Cheshire fixture.

Despite West Kirby going behind just after 5 minutes, they came from behind to win quite convincingly.

Referee: myself
Assistant Referees: Harry Smith and Joel Ledsham

First Half: 46:30, Second Half: 48:00.

Not HR results recorded for this match.

Yet Another Park Loop

The Stats

Time: 21:21 Park Loop Anticlockwise
Distance: 4.45km (2.77m)

Average speed: 12.506 (7.771mph)
Average pace: 4:48 per km (7:43 per mile)
Heart rate: HRavg 159, HRmax 166, and 313kcals