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

Manchester 10km Great Run in 44:45

I have not managed to blogg lately, although I have been running - honest! However, I ran in the 10km Manchester Great Run, so thought that was worth a blog entry...


I ran in the orange wave, completing the first km in a slow five minute plus time due to people traffic, which occurred regularly up to 3.5km. This definitely cost my at least 1 minute just in the first 1km and then more time along the way. I did however still manage to complete the 10km distance in 44:45.

I enjoyed the experience of my first official 10km race.


Splits

3km: 12:55, 13.94km/h, 4:18
5km: 21:55, 13.69km/h, 4:23
5mile: 35:57, 13.43km/h, 4:28
Finish: 44:45, 13.41km/h, 4:28


Stats

Start Time: 10:05 am
Distance: 10:00 km

Duration: 44:45

Speed: 13.41 km/h
Pace: 4:28 per km

781 kcals, 172 HRavg, 177 HRmax

Sports Relief!

I ran for 37 minutes exactly on a treadmill at my local gym for the Sports Relief charity. The gym was basically performing a non-stop 24 hour treadmill session. I played my part, running until I completed 8km (Well 8.06km just to complete the an exact minute).

The previous best distance covered was 7.68km in one hour, so I simply wanted to cover a greater distance, where I thought it was appropriate to finish on 8km - just slightly above.


Fitness Stats

Start Time: 2:11 pm
Distance: 8.06 km
Duration: 37:00

Speed: 13.07 km/h
Pace: 4:35 per km

+701 kcals, 177 HRavg, 184 HRmax

Park Loop

Fitness Stats

Start Time: 2:16 pm
Distance: 4.45 km
Duration: 22:00

Speed: 12.14 km/h
Pace: 4:57 per km

+345 kcals, 164 HRavg, 181 HRmax

Newcastle Town v Winsford United

First Half: 52:25, 539kcals, 127 HRavg, 168 HRmax.
Second Half: 51:57, +557kcals, 130 HRavg, 162 HRmax.

Park Loop

Fitness Stats

Start Time: 1:40 pm
Distance: 4.45 km
Duration: 21:57

Speed: 12.16 km/h
Pace: 4:56 per km

+320 kcals, 159 HRavg, 170 HRmax

Curzon Ashton v Garforth Town

First Half: 48:02, +581kcals, 140 HRavg, 171 HRmax.
Second Half: 51:57, +622kcals, 139 HRavg, 168 HRmax.

Park Loop

Fitness Stats

Start Time: 12:44 pm
Distance: 4.45 km
Duration: 21:41

Speed: 12.31 km/h
Pace: 4:52 per km

+352 kcals, 166 HRavg, 176 HRmax

Park Loop

Fitness Stats

Start Time: 2:53 pm
Distance: 4.45 km
Duration: 20:24

Speed: 13.09 km/h
Pace: 4:35 per km

+353 kcals, 172 HRavg, 181 HRmax

Park Loop

Fitness Stats

Start Time: 2:05 pm
Distance: 4.45 km
Duration: 20:26

Speed: 13.07 km/h
Pace: 4:36 per km

+385 kcals, 178 HRavg, 181 HRmax

Atherton Colleries v Bacup Borough

First Half: 49:24, 123 HRavg, 166 HRmax.
Second Half: 50:21, +491kcals, 123 HRavg, 166 HRmax.

Park Loop with John

King Street Old Roman Road (800m to go...)
Registered Public Right of Way

Today, John met me for a run around the Park Loop.

We both initially ran together at a comfortable 12.5km-ish chatting pace and continued at that general pace until there was only 800 metres to go. At this point I checked my watch and realised that at the current pace, I would be well outside 21 minutes, so picked up the pace in order to try and gain a sub 21 time.

With 400 metres to go I began to seriously sprint and my HRmax began to increase from 173 upwards, reaching its new HRmax of 181 for this year. I completed the Park Loop in a time of 20:46.

John had run 13km just yesterday in windy conditions, so you cannot blame him for feeling tired; for him this was a recovery run.


Fitness Stats

Start Time: 12:53 pm
Distance: 4.45 km
Duration: 20:46

Speed: 12.86 km/h
Pace: 4:40 per km

334 kcals, 166 HRavg, 181 HRmax

MP3: None - Chat with John instead.

Canada Edinburgh Park FC P - P Coundon Conservative Club FC

F.A. Sunday Cup Fourth Round Proper, Sunday 20th January 2008 at 1:00pm
Canada Edinburgh Park FC P - P Coundon Conservative Club FC
Venue: Dockers Club, Liverpool


Yes, yet another fixture postponed due to severe waterlogging!

No run today either

We had a 9:00am appointment at Jessica's nursery today, so did not get into work until 10:00am.

I was also far too busy to break for lunch trying my best to hit the deadline for the next delivery of our software for QA purposes. I left work sometime after 8:00pm only stopping for a quick bite to eat at my desk.

No run today

It was Jessica's MMR injection today, so I had an early lunchbreak to attend this appointment.

This meant a day off from running - perhaps I needed it any way considering how I felt just yesterday.

A tired Park Loop

The Dingle Path

off Cann Lane

Negatives

I felt mentally tired and certainly not in the mood for running today and when I got running I also felt physcially tired too. It was basically hard work today for whatever reason.

Also at the 200m mark, I also went over on some wet mushy leaves and at 1.3km a dog on a long lead ran at me and I had to give it a wide birth off the path into the very heavy boggy muddy grass bank. Then with just 300m to go two people walking side-by-side made very little effort to move out of the way and gave me very little room to get by, followed by another owner and another dog just 30m ahead that caused me some problems too. Then with just 50m to go a car drove out of the Stretton Road car park and stopped directly in front of me to give way to traffic on Stretton Road. I was forced to run around it again almost slipping over for the second time on some mud.

My slow time today for all of the above reasons was 21:22.


Positives

Despite the way I felt, I still ran so had some more "time on feet" rather than doing nothing at all. This means that I have still exercised on every single weekday in 2008. So, not all bad news.


Fitness Stats

Start Time: 2:33 pm
Distance: 4.45 km
Duration: 21:22

Speed: 12.50 km/h
Pace: 4:48 per km

296 kcals, 153 HRavg, 164 HRmax


MP3: Katie Melua - Pictures

Park Loop 5.31km Variation

The Oak Walkway

Private Path owned by The Pewterspear Trust

Due to the Fleetwood Town v Gateshead game being off, I extended my usual Park Loop run slightly from its typical 4.45km to a 5.31km Park Loop Variation instead.

I ran at a reasonable pace, before picking my pace up for the last 500 metres or so, where I began to put in a fast sprint attaining 17.0km/h for about 100 metres, before settling down to about 15km/h for the remainder.

I often find that it's usually much easier to put in the effort at the end of the run as you know "that effort" will soon be over.


Fitness Stats

Start Time: 2:15 pm
Distance: 5.31 km (Gmap)
Duration: 24.21

Speed: 13.08 km/h
Pace: 4:35 per km

359 kcals, 159 HRavg, 170 HRmax


MP3: None! I accidently left it at work again!

Fleetwood Town P - P Gateshead FC

I arrived into work this morning at 7:55am with a view of leaving at 4:00pm in order to travel, arrive in good time, and officiate as an Assistant Referee at Fleetwood Town FC who were scheduled to play Gatehead FC.

However, following a pitch inspection the game was called off at 9:45am due to a severely waterlogged pitch.

Park Loop at a comfortable pace

Green Lane (2km mark)

I did not fancy blasting it today - so I didn't. Instead I ran at a comfortable pace up until the final 800 metres where I did pick up the pace in order to sneak inside 21 minutes.


Fitness Stats

Start Time: 1:22 pm
Distance: 4.45 km
Duration: 20:58

Speed: 12.73 km/h
Pace: 4:43 per km

310 kcals, 160 HRavg, 173 HRmax


MP3: Mika (Continued...)

Hillside Run

Hillside Farm Track (First Stile)

Registered Public Right of Way

For a bit of a change, I ran the shorter 4.19km Hillside Run on a cold and quite windy afternoon.

The Hillside Run was very muddy and slippy in places and I had to give way to speed in order to stay on my feet.

The two stiles that you have to climb over both on the outward and inward parts of the run were wet and slippy and it was more important to slow down and carefully clamber over them rather than risking potential injury.

My outward time was 9:42 and my inward time was 9:47, giving a total time of 19:29 for the 4.19km distance.


Fitness Stats

Start Time: 2:46 pm
Distance: 4.19 km
Duration: 19:29

Speed: 12.90 km/h
Pace: 4:39 per km

288 kcals, 160 HRavg, 170 HRmax

MP3: Mika

Treadmill Coopers Test

Park Royal's TechnoGym Treadmill

Unfortunately due to a lunchtime dental checkup, I did not have time to run my usual outdoor distance of 4.45km, but I just had time to at least perform an indoor 12 minutes Cooper Test on one of the Park Royal's treadmills.

I managed 2,860 metres within the 12 minutes.

When I run on a treadmill, I always remember the reasons why I run outside. It's pretty boring and you easily begin to overheat. The last time I ran indoors was almost a year ago on the 9th February 2007.

Fitness Stats

Start Time: 1:29 pm

Distance: 2.86 km

Duration: 12:00

Speed: 14.30 km/h

Pace: 4:12 per km

192 kcals, 164 HRavg, 173 HRmax

MP3: Mika

Clockwise

The Pewterspear Garden Path
Registered Public Right of Way

Considering that I was not in the mood today, I did not want to place myself under any undue pressure to further improve on yesterday's 19:59 time, so I decided to run the Park Loop in the opposite direction (which is clockwise).

For some strange unknown reason, the clockwise version of this obviously same distance run has always consistently provided on average slower times for both John and I.

So, with the pressure off, I simply ran at a reasonably quick, but all the same comfortable and consistent pace for the entire distance. I was, therefore, quite pleased with my time of 20:13, considering my state of mind before I set out, that I was not really ‘going for it’, and also due to the fact that I had run the usually slower clockwise circuit.


Fitness Stats

Start Time: 2:19 pm
Distance: 4.45 km
Duration: 20:13

Speed: 13.21 km/h
Pace: 4:33 per km

320 kcals, 165 HRavg, 173 HRmax

MP3: Gwen Stafani, "Love Angel Music Baby" (Continued...)

Bubble Pop Electric

The Second Kissing Gate (1.2km mark)

Today, I ran the Park Loop with Gwen Stefani who helped me complete my first sub 7-minute mile of 2008 with a time of 6:40 (which includes the negotiation of three individual kissing gates enroute to the first mile). This was an improvement of 23 seconds at this point as compared to yesterday.

I did however later pay for that fast start whilst running down the Pewterspear Garden Path, which is about one mile from the end.

Again, I believe that it was only Gwen's "Bubble Pop Electric" track that kept me going, otherwise I think that I would have probably wasted all or most of that 23 second advantage earned in the very first mile. However I instead kept going...

As it turns out, I managed to beat yesterday's time by 18 seconds, although that last mile did hurt a bit. The pain was kind-a worth it as I finished the Park Loop in my first sub-20 time of the year with a time of 19:59 - Just!


Fitness Stats

Start Time: 2:34 pm
Distance: 4.45 km
Duration: 19:59

Speed: 13.36 km/h
Pace: 4:29 per km

330 kcals, 168 HRavg, 178 HRmax


MP3: Gwen Stafani, "Love Angel Music Baby"

Improving Times...

King Street Old Roman Road

Registered Public Right of Way

I ran the Park Loop again in order to accurately monitor my back to fitness progress and I managed to trim yet another 37 seconds off Friday's time.


Improvement Log:

Wednesday 2nd Jan: 21:47
Thursday 3rd Jan: 21:07 (-40 secs, -40 secs)
Friday 4th Jan: 21:00 (-7 secs, -47 secs)
Today: 20:17 (-37 secs, -1:24 mins)

It is getting more difficult now though...


Fitness Stats

Start Time: 2:23 pm
Distance: 4.45 km
Duration: 20:17

Speed: 13.16 km/h
Pace: 4:33 per km

329 kcals, 167 HRavg, 176 HRmax


MP3

None... I accidently forgot to take it with me to the gym, which is exactly where I was when I suddenly remembered I'd left it at work.

Witton Albion 2 - 1 Curzon Ashton

Witton Albion 2 - 1 Curzon Ashton
Northern Premier League Challenge Cup, Round 4


No goals were scored in the first half, however, this changed in the second half with two goals from Witton Albion in the 68th and 82nd minute. Curzon Ashton got a goal back in the 90+2 of 90+4.


Referee: Dave Croft
Assistants: Richard Spedding and myself
Assessor: Jeff Walton


Fitness Stats

1st Half: 47:00 mins, 533kcals, HRavg 135 and HRmax 165;
2nd Half: 49:00 mins, 523kcals, HRavg 129, HRmax 157.

Total: 1:36, 1056kcals, HRmax 165.

Park Loop yet again

The Green Lane Pillars

I again ran the Park Loop, trimming another 7 seconds off yesterday's time.

My HRavg today was 170 (93%), so I was working hard for my current fitness level. I hope that my usual quicker times with less effort will soon be back once again. It's all in the training I suppose.

Stealing an idea from John, I plan to maintain my accumulated statistics for 2008 (In the right-hand frame underneath "About Me").


Fitness Stats

Start Time: 1:46 pm
Distance: 4.45 km
Duration: 21:00

Speed: 12.71 km/h
Pace: 4:43 per km

358 kcals, 170 HRavg, 178 HRmax


MP3: Katie Melua - Pictures

I was going to listen to Gwen Stefani - "Love Angel Music Baby" (due to the fast beat rate of most tracks), but I had accidently copy protected the CD whilst ripping into Windows Media Player. So Syncing it to my MP3 player meant I would soon find out that it would not work - just prior to setting off for my run!

Post run, I have re-ripped the CD without copy protection and it now works correctly - oh well, next time! Still another listen to Katie...

A little faster Park Loop

The Oak Walkway Wooden Bridge Crossing

Another Park Loop, albeit 40 seconds faster today on an even colder day than yesterday.

I'm certainly getting used to my MP3 player now - how did I do without it before? Listened to the remainder of Katie Melua's Pictures.


Fitness Stats

Start Time: 2:52 pm
Distance: 4.45 km
Duration: 21:07

Speed: 12.64 km/h
Pace: 4:45 per km

346 kcals, 167 HRavg, 178 HRmax

A cold Park Loop

The Oak Walkway

I ran the Park Loop listening to Katie Melua's Pictures Album on my new Technika 2Gb MP3 Player. The MP3 player was a Christmas present.

I now need to train hard as my fitness level has dropped and I definitely need to get it back. So, today was simply putting in some time running at a comfortable pace in the very fresh conditions. Once I get my fitness level back, I'll then pick up the pace once again.

My training schedule has been very mixed lately due to a knee and back injury. I've also managed to pick up more than my usual number of colds which have also lasted much longer too. My workload has increased, making lunchtime training that little more difficult.

For these and other reasons, I have not been blogging the runs that I actually did... however in 2008 I plan to change all that once again and begin to record my training once again.


Fitness Stats

Start Time: 1:21 pm
Distance: 4.45 km
Duration: 21:47

Speed: 12.26 km/h
Pace: 4:54 per km

343 kcals, 165 HRavg, 174 HRmax

Burscough 1 - 1 Southport

Burscough 1 - 1 Southport

This new year's day fixture saw a crowd of over 1,400 turn up to watch an entertaining one all draw.

There are a full set of action photos on the Southport website for this fixture, including pictures of the officials... however, on one photo at the toss-up just before the kick-off, only part of my head, ear, and one leg is visible as I am hidden by the referee. In the other photo, the other assistant referee and referee are seen during the minute silence, however, I'm just out of the shot to the left-hand side. The referee makes a few other appearances and the other assistant referee make one other appearance where he is seen indicating on offside offence. I do not make any other photos... perhaps I wasn't there...! ;-)


Referee: D Stewart
Assistants: M Hopton and myself
Assessor: None


Fitness Stats

1st Half: 47:00 mins, 608kcals, HRavg 144 and HRmax 171;
2nd Half: 48:00 mins, 608kcals, HRavg 142, HRmax 167.

Total: 1:35, 1216kcals, HRmax 171.

Radcliffe Borough 4 - 1 Cammell Laird

FA Cup First Round Qualifying
Radcliffe Borough 4 - 1 Cammell Laird

More to follow...

Sting like an... insect

Today, I ran a much shorter version of the Grappenhall Heys and Dingle Loop. It was 5.42km instead of the 11.42km version.

Basically the route is identical up to Dodds Lane. Then instead of running up Dodds Lane, I continued along Green Lane. The last part of the run is then identical to the last part of the Grappenhall Heys and Dingle Loop once you meet up with Dodds Lane for the second time after exiting the woodlane path.

I was not going that well, as my legs were still heavy from yesterday's run and I could feel my knee slightly too. Then 500 - 600 metres from the end of the run, some big insect landed on my leg and took a chunk out of it! The bite was quite large and I immediately felt stabbing pains like no other insect bite I've ever experienced before. I hobbled for the last 500 metres or so in quite some pain. My leg came up in a lump and a large area around the bite went a nice red colour. In fact my leg is still sore right now. I was only thankful that this occurred near the end of my run rather somewhere in the middle of it.


Start Time: 1:43 pm
Duration: 26:58 Green Lane Loop
Distance: 5.42 km (3.37 miles)

Average speed: 12.06 kmh (7.49 mph)
Average pace: 4:59 per km (8:00per mile)
Heart rate: HRavg 156, HRmax 166, and 382kcals

11.58km Grappenhall and Dingle Loop with John

I ran a very slight variation of the original Gappenhall and Dingle Loop (Gmap) with John today in an improved time from that of Tuesday's very similar run.

The course consists mainly of park tracks, farmland tracks, countryside tracks, walkways, common land tracks, and woodland tracks. There are very few instances where a road is involved. I think that if you added the total distance of main roads that you need to run along the total would be in the region of approximately 600 metres.

As always, it's good to catch up with John. It makes the runs that little bit more interesting.


Start Time: 1:05 pm
Duration: 56:33 Grappenhall Heys and Dingle Loop
Distance: 11.58 km (7.20 miles)

Average speed: 12.29 kmh (7.52 mph)
Average pace: 4:53 per km (7:52 per mile)
Heart rate: HRavg 163, HRmax 177, and 890kcals

11.58km Grappenhall Heys and Dingle Loop

I ran the newly planned 11.58km Grappenhall Heys and Dingle Loop that I intend to run with John on Thursday (if he's up for it).

The route basically involves very few and very short bits of road running (600 metres in total), the rest is tracks, farmers fields, common land, and woodland.

The woodland part is a bit of a treat, which I discovered only on Friday - I never knew it existed and have run passed it many times without ever knowing it was there.

Whilst it is not particularly a fast course, it is a very enjoyable one away from cars and other traffic in some of the nicest areas.

Although I must admit, I began to find the going tough at about the 8km mark, this was probably due to refereeing last night, considering a referee will run between 10km and 12km in each game.


Start Time: 2:10 pm
Duration: 59:16 Grappenhall Heys and Dingle Loop
Distance: 11.58 km (7.20 miles)

Average speed: 11.72 kmh (7.28 mph)
Average pace: 5:07 per km (8:14 per mile)
Heart rate: HRavg 159, HRmax 167, and 874kcals

Poulton Victoria 0 - 1 Cammel Laird Reserves

Stats:

First Half: 46:17, 143 HRavg , 165 HRmax, 575kcals.
Second Half: 49:02, 143 HRavg , 166 HRmax, 611kcals.
Total: 1:35:19, 171 HRmax, 1,186kcals.

Salford City 0 - 1 Flixton

Stats:First Half: 45:35, 141 HRavg , 165 HRmax, 559kcals.
Second Half: 49:05, 137 HRavg , 163 HRmax, 572kcals.
Total: 1:34:40, 165 HRmax, 1,131kcals.

6.79km Walk/Jog new route planning

I initially went for a walk along some new paths in order to plan a brand new much longer route called the Grappenhall Heys and Dingle Loop. However as time passed by this walk broke into a jog for the lat 1.5 miles.

I now have a 11.39km brand new route planned, where you only need to run along busy roads for 600 metres in total, the rest is tracks, common land, farmers fields, and woodland.

Start Time: 2:17 pm
Duration: 1:06:31 New Route Planning
Distance: 6.79 km (4.22 miles)

Average speed: N/A
Average pace: N/A
Heart rate: HRavg 102, HRmax 159, and 458kcals