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

4.78km Park Loop Extension - a bit faster

Start Time: 1:26 pm
Duration: 22:30 Park Loop Extension
Distance: 4.78km (2.97 miles)

Average speed: 12.747 kmh (7.92 mph)
Average pace: 4:42 per km (7:35per mile)
Heart rate: HRavg 170, HRmax 182, and 387kcals

4.78km Park Loop Extension

Start Time: 2:35 pm
Duration: 23:29 Park Loop Extension
Distance: 4.78 km (2.97 miles)

Average speed: 12.21 kmh (7.59 mph)
Average pace: 4:55 per km (7:54per mile)
Heart rate: HRavg 161, HRmax 178, and 357kcals

5.85km Field and Country Run

Sorry, I somehow managed to lose all the stats regarding this particular run, except that the distance was 5.85km (3.64 miles).

Focus 3 - 0 Shaftesbury

Focus 3 - 0 Shaftesbury (3:00pm)
West Cheshire Football League Divison 3 affiliated to the Cheshire FA


My first non-supply league game in ages. This meant that I was on my own without assistant referees!

Shaftesbury were definitely on top for the first 25 minutes, when Focus almost scored against the run of play with their very first real chance. The shot went slightly wide. This instance appeared to change the game. From this point onwards, Focus performance improved and they began to apply the pressure onto Shaftesbury. The half ended 0 - 0.

Just two minutes into the second half Focus scored. They never looked back scoring another two goals before the final whistle. Focus over the 90 minutes probably deserved the win.


Goals:
To follow...


Cautions:
None

Officials:
Referee: Myself.
Assistant Referees: None.
Assessor: None.


Stats:
First Half: 46:23, 146 HRavg , 168 HRmax, 595kcals.
Second Half: 46:54, 143 HRavg , 170 HRmax, 588kcals.
Total: 1:33:17, 170 HRmax, 1,183kcals.

Marine Reserves 0 - 0 Maghull

Marine Reserves 0 - 0 Maghull (7:30pm)
West Cheshire Football Supply League affiliated to the Cheshire FA


Despite the lack of goals, this certainly was not a boring nil-nil draw. It had two teams playing to win with some hard but fair challenges and of course the odd mistimed tackle too. Both teams ended up sharing the points which on balance was the right result.


Goals:
None


Cautions:
57 mins Marine Reserves (C2: dissent by word)


Officials:
Referee: Myself.
Assistant Referees: David Seddon and Kenneth Noble.
Assessor: None.


Stats:
First Half: 47:06, 152 HRavg , 171 HRmax, 646kcals.
Second Half: 47:42, 142 HRavg , 164 HRmax, 592kcals.
Total: 1:34:48, 171 HRmax, 1,238kcals.

57.5 minute walk

Basically the old left knee was still giving me some grief, so I opted for a low-impact walk for 57.5 minutes.

I did however feel the knee afterwards. I applied ice treatment that same evening.

Poolside once again

On Friday, I felt my inside part of my left knee was quite painful and I found it difficult to walk.

I still did my Runcorn Town game - I felt my knee during the warm-up, however, I did find jogging and running easier than walking. The painful knee did become less painful during the match itself. After the match that evening, I felt my knee again.

Then the following day (Saturday) afternoon, I had my assistant referee appointment. Again I felt it in the warm-up, but the pain again was not too bad during the match itself. I again felt my knee that evening.

So, I rested on Sunday and again yesterday. I have been using ice treatment which appears to be working well. My knee has improved.

Today, I went poolside and used the steamroom and then put the Jucuzzi jets directly onto my knee. It is again much better.

Tomorrow is my birthday and I've got the day off work too. So, I'll treat that as another rest day. I shall then see what my knee is like on Thursday when I may consider a little run out.

Over 5,000kcals in one week!

During week commencing Monday 13th August 2007, I managed to burn up 5,173kcals in just one week's worth of exercise, beating my previous best by just under 2,000kcals.


Exercise:

Monday 13th: 338kcals
A slow Park Loop;

Tuesday 14th: 331kcals
Park Loop (Clockwise) in the drizzle;

Wednesday 15th: 1,302kcals (including warm-up)
Upton A.A. v Blacon Youth Club;

Thursday 16th: 801kcals
10km run with John;

Friday 17th: 1,275kcals (including warm-up)
Runcorn Town v Marine Reserves;

Saturday 18th: 1,126kcals (including warm-up)
Rossendale United v Harrogate Railway;

Sunday 19th: Rest day.


I think it could be some time before I get anywhere close to that amount of exercise in one week again.

Rossendale United 1 - 0 Harrogate Railway

Rossendale United 1 - 0 Harrogate Railway (3:00pm)
Norther Premier Division 1 North

Rossendale United scored just after 14 minutes. They later near the end of the first half were awarded a penalty kick, however, it was to be a poor penalty kick that went skyward way over the crossbar, requiring no action from the goalkeeper. They held out to win the match with the one goal.


Goals:
14 mins: Rossendale United


Cautions:
Rossendale United: 2 (Both late tackles), Harrogate Railway 1 (late tackle).

Officials:
Referee: David Holloway (of Fleetwood).
Assistant Referees: Terry Fox (of Warrington) and myself.
Assessor: Kevin Trowers


Stats:
First Half: 48:55, 133 HRavg , 159 HRmax, 546kcals.
Second Half: 48:39, 123 HRavg , 157 HRmax, 475kcals.
Total: 1:37:34, 159 HRmax, 1,021kcals.

Runcorn Town 2 - 1 Marine Reserves

Runcorn Town 2 - 1 Marine Reserves (6:30pm)
West Cheshire Football Supply League affiliated to the Cheshire FA

This match was played in a very sporting manner. There was only one bad tackle in the whole of the game which was a late challenge by a Runcorn Town player deep into the second half.

I spoke to this player informing him that had this been a different type of game he would have been cautioned, however, in context I simply warned him to watch his tackles.

Runcorn Town scored just after six minutes and later increased their lead 14 minutes into the second half. The football was played to feet and was a pass and move game. A great game to referee. Late on, with 9 minutes to go (well, 14 minutes with added time), Marine Reserves got a goal back. The final part of the game was frantic. However, Runcorn Town held their nerve and held out to win the match.


Goals:
6 mins: Runcorn Town
59 mins: Runcorn Town
81 mins: Marine Reserves


Cautions:
None


Officials:
Referee: Myself.
Assistant Referees: Mike Erskine and Mike Pritchard.
Assessor: None.


Stats:
First Half: 45:11, 147 HRavg , 168 HRmax, 591kcals.
Second Half: 50:20, 142 HRavg , 166 HRmax, 624kcals.
Total: 1:35:31, 168 HRmax, 1,215kcals.

Poolside rest

Considering that I am later this evening going to referee my third game of the week, I thought it would be nice to treat myself the steam room and Jucuzzi. So I did.

10km run with John

I met up with John at lunchtime today.

Considering that last week I worked four of my five lunchbreaks, working over in the evenings too. Yesterday I worked another lunchbreak, so I was owed some time back. That's why I said to John, "Do you fancy a longer run today?"

So, we planned a 9km-ish run that turned out to be just over 10km. The best part of the first 6kms were farm tracks with no road in sight. John passed comment on how good my route was, considering that this was his old stompping ground for so long and he never knew these particular paths existed. To be honest, neither did I - I found them using Google Maps.

It was an enjoyable run. As always it's good having a running buddy. About 1km from the end, John picked up the pace. My currently fitness level did not allow me to match him, so I simply maintained my existing pace and saw John go 100 metres ahead of me.


Start Time: 1:28 pm
Duration: 49:49 Park Loop
Distance: 10.03 km (6.23 miles)

Average speed: 12.08 kmh (7.51 mph)
Average pace: 4:58 per km (8:00 per mile)
Heart rate: HRavg 166, HRmax 175, and 801kcals

Upton Athletic Association 3 - 0 Blacon Youth Club

Upton A.A. 3 - 0 Blacon Youth Club (6:30pm)
West Cheshire Football Supply League affiliated to the Cheshire FA

This match was all one way traffic in the first half. An unnecessary tackle from behind by a Blacon Youth player in his own penalty area on an Upton A.A. player in the 19th minute when already one goal down did not help their cause.

The second half was more competitive, however, Upton A.A. had already done enough within the first 30 minutes.


Goals:
13 mins: Upton A.A.
19 mins (penalty): Upton A.A.
29 mins: Upton A.A.


Cautions:
38 mins: Blacon Youth Club (C1: unsporting behaviour: late tackle)
75 mins: Blacon Youth Club (C1: unsporting behaviour: holding)
78 mins Blacon Youth Club (C2: dissent by word)


Officials:
Referee: Myself.
Assistant Referees: Simon Bourque and Kieran Connolly.
Assessor: Bob Funnell


Stats:
First Half: 47:35, 142 HRavg , 165 HRmax, 586kcals.
Second Half: 49:02, 143 HRavg , 168 HRmax, 615kcals.
Total: 1:36:37, 168 HRmax, 1,201kcals.

Park Loop (Clockwise) in the drizzle

I must admit I felt stronger than yesterday, although certainly not back to my usual fitness level just yet. Still an improvement with a time of 21:09, some 50 seconds faster.

Also, the clockwise run tends to be a slower route than its anticlockwise version - don't ask me why, it just is!

I will probably run a short 2 mile distance tomorrow as I have got another refereeing appointment in the evening and then another one Friday evening, followed by an assistant refereeing appointment on Saturday afternoon. Yes, the football season is back!


Start Time: 2:02 pm
Duration: 21:09 Park Loop
Distance: 4.45 km (2.77 miles)

Average speed: 12.62 kmh (7.84 mph)
Average pace: 4:45 per km (7:39 per mile)
Heart rate: HRavg 164, HRmax 177, and 331kcals

A slow Park Loop

I am definitely struggling with my fitness-level at the moment... but then again my training has been interrupted through a couple of injuries and heavy work commitments, so not too supprising then really! You've only go to see my HRmax is very high for what would typically be a very easy run.

I went as fast as my heavy legs and VO2 Level would take me today, which was quite slow for my usual standard. Still, I put one foot in front of the other and kept going until my run was over. Apparrently that's what you need to do to get your fitness-level back again!


Start Time: 2:36 pm
Duration: 21:59 Park Loop
Distance: 4.45 km (2.77 miles)

Average speed: 12.15 kmh (7.55 mph)
Average pace: 4:56 per km (7:57 per mile)
Heart rate: HRavg 162, HRmax 177, and 338kcals

Ellesmere Port 2 - 1 Poulton Victoria

Ellesmere Port 2 - 1 Poulton Victoria (3pm)
West Cheshire Football Supply League affiliated to the Cheshire FA

This was my first refereeing appointment of the brand new football season. I must admit, I was a little nervous pre-match as you wonder if you're still a little rusty after the break. However, once the first whistle is blown, the nerves are quickly forgotten and you just get on with the job.

Both sides failed to test the keeper during the first half and it ended 0 -0. There was however a bad tackle by a Poulton Victoria player against an Ellesmere Port player for which I correctly cautioned.

Unfortunately the injured player had suffered a ligament injury to his knee as a result. He was taken away in an ambulance just before the second half had finished. I understand that this player will be out for approximately 8 weeks. I wish him all the best in his recovery.

Poulton Victoria immediately scored in the first minute of the second half and later almost made it two, but the ball struck the crossbar then bounced down without crossing the goal-line. Ellesmere Port then cleared the ball, went down the other end and equalised. Funny old game.

Poulton Victoria then pressed, missing chance after chance. One shot rolled past the post marginally the wrong side, whilst another chance saw a Poulton Victoria player miss from yards out with the keeper beaten. These missed chances were to later cost them.

In the third and last minute of injury time, Ellesmere Port had their first real chance since their equalising goal and they put the ball away. This was less than 30 seconds from time which proved to be the winning goal. Poulton Victoria should have won this game easily, however, Ellesmere Port stole all the points at the very end.

It was nice that someone from the Ellesmere Port club came to me at the end of the match and thanked me for the manner that I dealt with their injured player.


Goals:
46 mins: Poulton Victoria
69 mins: Ellesmere Port
90+3 mins: Ellesmere Port


Cautions:
17 mins: Ellesmere Port (C4: delaying the restart of play)
20 mins: Poulton Victoria (C1: unsporting behaviour: late tackle)
60 mins Poulton Victoria (C2: dissent by word)
90+1 mins Poulton Victoria (C1: unsporting behaviour: late tackle)


Officials:
Referee: Myself.
Assistant Referees: Andrew France and Jose Damiao.


Stats:
First Half: 50:51, 150 HRavg , 173HRmax, 688kcals.
Second Half: 49:45, 158 HRavg , 177HRmax, 734kcals.
Total: 1:40:36, 177 HRmax, 1,422kcals.

A Park Loop jog to test out the ankle

With my first refereeing appointment just over 25 hours away, I thought it best to test the ankle that was still not 100% mended. So, I jogged the Park Loop at a very sensible pace. Why...?

1. It was warm;
2. I had not run for almost two weeks;
3. My fitness level had dropped (just check my HR stats);
4. I was still unsure about my ankle.


The good news was that my ankle held out. I'm back at least!


Start Time: 1:24 pm
Duration: 22:36 Park Loop
Distance: 4.45 km (2.77 miles)

Average speed: 11.81 kmh (7.34 mph)
Average pace: 5:05 per km (8:10 per mile)
Heart rate: HRavg 162, HRmax 175, and 348kcals

Another walk for 44 minutes

Yet another walk to allow that ankle to mend.

I walked the 4.45km Park Loop and the extra 0.5km-ish to it and back again. My walk was just shy of 44 minutes.

26 minute walk

My ankle injury is a bit better, but not ready for running on. So, I went for another lunchtime walk for 26 minutes.

I've had a couple of injuries and a illness recently. I suppose it's best to get them all at once and have done with - well let's hope.

41 minute lunchtime walk

Due to my swollen ankle obtained last night, I could not really chance running, so I went for another lunchtime walk. My ankle is still swollen!

51 minutes lunchtime walk

Considering my tum was still not 100%, I decided to go for a 51 minute lunchtime walk instead.

However, later that evening I banged my right ankle against a tree branch of a tree we had cut down at the weekend. The chopped up tree was at the side of the house near to the path. Unknown to me, there was a large branch just waiting for me! I've now got a swollen ankle! Great!

Upset Tummy!

I managed to get an unwanted upset tummy. Friday night, some of Saturday, and some of Sunday were the worst. Monday and Tuesday were recovery days.

So, that's why I've not run for a few days.

6.50km-ish Muti-Combination Run

I have run a very similar route (although not exactly the same) before. I will need to check the true distance at some point.

Start Time: 3:06 pm
Duration: 29:52 Park Loop
Distance: 6.50 km (4.04 miles)

Average speed: 13.06 kmh (8.11 mph)
Average pace: 4:36 per km (8.11 per mile)
Heart rate: HRavg 166, HRmax 166, and 434kcals

5.07km Park & Cann Lane Variation

When you're struggling with your usual standard pace, it is often a good idea to run a longer and slightly hillier course at that same pace. This should have the effect of hopefully improving my pace of my standard shorter distances.

Any way, I ended up completing the 5.07km distance in 23:51, so a 12.76kmh speed achieved.


Start Time: 1:29 pm
Duration: 23:51 Park & Cann Lane Loop Variation (Gmap).
Distance: 5.07 km (3.15 miles)

Average speed: 12.76 kmh (7.93 mph)
Average pace: 4:42 per km (7:34 per mile)
Heart rate: HRavg 160, HRmax 168, and 354kcals

Park Loop - Clockwise

I ran the Park Loop in the opposite direction today. For some reason whenever I do this, it always always appears to be more difficult. Perhaps it is? The hilly bits and kissing gates probably come at the wrong time... that is when your getting a little tired. When you have to stop and weave through a kissing gate, it is always more difficult to find your stride again if you're not as fresh.

Completion time today was 20:58.


Start Time: 1:23 pm
Duration: 20:58 Park Loop
Distance: 4.45 km (2.77 miles)

Average speed: 12.73 kmh (7.91 mph)
Average pace: 4:43 per km (7:35 per mile)
Heart rate: HRavg 161, HRmax 170, and 316kcals

Park Loop in the Sunshine

For my current fitness-level, I pushed it a little today in the warm sunshine... strange weather at the mo.

I completed the Park Loop in a respectable time of 20:03, which is 7:15 per mile (4.30 per km)pace on average over the 2.77 mile (4.45 km) circuit, giving an average speed of 8.28 mph (13.32 kmh).


Start Time: 1:47 pm
Duration: 20:03 Park Loop
Distance: 4.45 km (2.77 miles)

Average speed: 13.32 kmh (8.28 mph)
Average pace: 4:30 per km (7:15 per mile)
Heart rate: HRavg 166, HRmax 177, and 323kcals

Hillside to start the week off...

Funny weather at the mo... It was very humid in the sunshine and yet it was spitting rain.

Although still not back at the fitness-level that I would like, I did push myself a little and put in a decent performance. What did not help was cars parked on pavements and two horses straggled along the farm path - I gave them a wide birth.

With this particular route the second quarter is downhill, however you do have to clear two stiles that upset the rhythm. This is then compounded at the turn-aound point, as you double back on yourself meaning that the third quarter is uphill where you than have to clear the same stiles but in reverse. Oh yes, you have to pass those two horses again!

Still, a completion time of 19:34 I suppose is not too bad with all things considered.


Start Time: 1:40 pm
Duration: 19:34
Distance: 4.19km (2.60m) - Gmap

Average speed: 12.87 kmh (8.00m)
Average pace: 4:40 per km (7:30 per mile)
Heart rate: HRavg 166, HRmax 178, and 316kcals

Park Loop in the Rain!

Believe me, it was raining bucket loads! But did that stop me running? No.

However, due to back injuries and work commitments of late, unfortunately, I have not been able to get a consistent number of runs in. When this happens, you quickly lose some of your standard pace. Running at the speeds you are ordinarily used to become that little more difficult both physically and mentally. Today was definitely one of those days.

So, I simply jogged around at a very comfortable pace getting very wet in the process. Still, time on feet which all helps to regain the losses in fitness just recently. Completion time 21:55 - told you it was a steady jog!


Start Time: 1:50 pm
Duration: 21:55 Park Loop
Distance: 4.45 km (2.77 miles)

Average speed: 12.18 kmh (7.57 mph)
Average pace: 4:45 per km (7:56 per mile)
Heart rate: HRavg 156, HRmax 170, and 311kcals

Hillside Run in the Sun!

First day back into work following a week off and the sun comes out!

Any way, I ran an old favourite called the Hillside Run that is only 4.19km that gets you back into the stride once again. Not particularly that fast, although fast enough for today's temperatures.

Although realising that I could just get within 20 minutes with only 500 metres to go, I really pushed it and in fact knocked 13 seconds off my outward time for the same distance.


Start: 1:54 pm
Time: 19:48
Distance: 4.19km (2.60m) - Gmap

Average speed: 12.70 kmh (7.89m)
Average pace: 4:44 per km (7:36 per mile)
Heart rate: HRavg 163, HRmax 181, and 306kcals

Morning Run

I am on holiday all this week as it's Abbie and my 4th wedding anniversary tomorrow, and I thought it would be nice to take some time out from work.

Being off on holiday does mean it can be difficult to squeeze in a run, however, I did manage to sneak out this morning.

So, I did the 5.34km Sandymoor + Bog Wood Run in my fastest time yet - yes, I knocked a whole 2 seconds off my previous best time! Well, it is an improvement all the same.

Still, it's good to see that my back injury is now a distant memory and I'm fit and running once again.


Start: 10:42 am
Time: 25:14
Distance: 5.34km (3.32m) - Gmap

Average speed: 12.70 kmh (7.89m)
Average pace: 4:44 per km (7:36 per mile)
Heart rate: HRavg 159, HRmax 169, and 367kcals

Referees' Fitness Test Undertaken

After the bad back scare throughout this week, I finally ended up fit enough to undertake the Referees' Fitness Test at Robin Park Arena, Wigan (pictured above).




Having climbed out of bed at 6:15am on a Sunday, I showered to feel clean and fresh. I then had a light breakfast before heading off at 7:39am for my referees' fitness test.

I arrived at the Robin Park Arena, Wigan at 8:10am, a good 50 minutes beforehand and was the forth person to arrive apart from an event organiser. The Arena Doors opened at 8:30am.

So, after a 300 metre warm up the first twelve, including me lined up at the start line. I was runner number 11. At 8:54am we set off.

I led for the first 300 metres then dropped off my early fast pace to a more comfortable one where two others overtook me, one went quiet a distance ahead running at a good solid pace whilst the other led by just a few metres. I used this person as my pace man.

My first lap was 1:30 [1:22 last year], and after two laps my time was 3:01 [2:54 last year]. I then ran the mile in a time of 6:30 [6:16 last year].

My total recorded distance after the 12 minutes Cooper Test (albeit 11:55 - The Timer stopped the test 5 seconds too early!) was 2,890 metres [3,000 metres exactly last year].

Considering my back injury during the week, I felt that I had run within myself and was very comfortable all the way round. I chose not to run at my maximum pace today - just in case.

Once the Cooper Test was over, the Marker walked up to me, "What's your distance then?"
"Well, there's the 2,900 metre line", I replied, pointing at the line that was probably less than 10 metres ahead of me.
"Shall we call it 2,800 then?", he enquired.
"No, I've run 2,890 metres!", I said with some despair.
He wrote down "2890", confirmed my name and moved down to the next person beyond the 2,800 metre line.

After a short break, we then did the two 50 metre sprints within 7.5 seconds to complete the test. It was all over for the first 12 referees by 9:40am.


Start: 8:54am
Time: 12:00 Cooper Test Standard
Distance: 2,890 metres (1.80 miles)

Average speed: 14.45kmh (8.98mph)
Average pace: 4:09 per km (6:41 per mile)
Heart rate: HRavg 170, HRmax 179, and 170kcals

Last Years' Referees' Fitness Test

Ariel View of Robin Park Arena: http://maps.google.co.uk/maps?f=q&hl=en&geocode=&q=robin+park,+wigan&sll=54.162434,-3.647461&sspn=11.876772,32.695313&ie=UTF8&ll=53.546874,-2.652211&spn=0.002939,0.007982&t=k&z=17&om=1

Hold the Front Page!

My back although not 100% was much much better and I began to think about the possibility of undertaking my Referees' Fitness Test.

So, just before 7:30pm, I thought it was probably a good idea to perform a mock Cooper Fitness Test, in order to determine whether I'd last the time and distance. So that's exactly what I did!

I ran two and a bit loops around the Sandymoor Community Centre Loop, continuing to run for the allocated 12 minutes. For the first 300 metres in particular, I could really feel some back pain, after that it was simply just noticable.

I completed 2,750 metres in 12 minutes, 50 metres more than the Cooper Test minimum, but more importantly, a comfortable additional 250 metres beyond the 2,500 metres minimum for the Referees' Fitness Test (which used to be 2,700 metres minimum just two years' ago).

So, unless I awake tomorrow morning with real back problems, I shall declare myself fit and travel to Wigan to undertake the all important test.


Start: 7:29pm
Time: 12:00 Cooper Test Time
Distance: 2,750 metres (1.71 miles) - Gmap

Average speed: 13.75 kmh (8.54 mph)
Average pace: 4:22 per km (7:01 per mile)
Heart rate: HRavg 163, HRmax 172, and 187kcal

Jucuzzi Jets

Another day poolside pointing the jucuzzi jets at my back.

Today my back as been the best it has been since becoming injured. However, it is not yet right and will not allow me to run.

I left a message with the FA explaining my injury situation, but the person I left a message with is out-of-office until Monday morning at 9am. So, if I feel fit enough, I'll attend, otherwise I'll miss my fitness test, in which case I'll have to attend one of the to be confirmed 'mop-up' fitness tests in August.

Struggling today

This morning when I attempted to get out of bed, I felt like a very old man - my back is worse today!

Another Jucuzzi jets' session at the gym was required.

Sunday's Referees' Fitness Test at the moment is looking very doubtful.

:-(

On the mend...

Although I still have my back injury, my back is much better than yesterday. Not quite ready for another run just quite yet though.

Just in case, I have informed the Football Association that I am carrying a back injury and may not be able undertake the fitness test at Wigan this Sunday. I must inform them Friday afternoon of my decision.

I went to the Park Royal Hotel's Reflections Leisure where I am a gym member. I again went poolside to use the Jacuzzi jets on my back.

Back Injury!

I never knew how dangerous brushing your teeth could be just before going to bed.

After brushing my teeth, I turned away from the basin. My top half turned whilst my bottom half, for some unknown reason did not. I then felt a sharp pain in my lower back.

Two asprin and some heat spray may have helped a little but I felt discomfort even moving slightly in bed.

This morning my back was still painful. I took two more asprin and went to work.

At just gone twelve, I took two Ibuprofen and later went poolside, stepping into the Jucuzzi and placing the jets on my lower back. Feels a bit better now, but can just about walk about let alone run anywhere. This is a shame, as today was going to be one of my planned two running days.

I certainly hope my back is better very soon!

Jessica's first swim

Abbie (my wife), Jessica Mae, and I all went along to the Park Royal Hotel and Leisure where I am a gym member.

At 7 months of age, this was Jessica Mae's first dip in any pool. She was wearing her inflated armbands and her waterproof nappy costume.

At first she wondered what was going on, but then started to enjoy herself and kick her legs in the water, making tiny splashes with her arms.

We will definitely take her along again in order to maintain her confidence in water.

6.41km Multi-Combination Run

Brief

After my 4.45km Park Loop soaking on Monday, 6.32km Park/Broomfield v1 on Tuesday, 6.50km Park/Broomfields v2 on Wednesday, and 9.02km Gorse Loop just yesterday, I was feeling a little tired in the legs.

I was however determined to put in another descent effort in today and again wanted to run a completely different route, so I ran a multi-combination of many other routes I have previously run and also included a new link path between Blackcap Road and Green Lane.

The reason why I have run generally longer distances this week, is that next week I only plan to run two small runs at an easy pace which will be a cool down just before my Referees' Fitness Test on Sunday 8th July.


The Route

My run started at the bus stop at St. Matthew's School, running westbound just passed the Church, turning right onto the Old Roman Road pathway, but instead of continuing on towards London Road, I instead took the path between the Pewterspear Green Road that connect back up to the Old Oak Walkway near to its end.

On reaching the Dipping Brook Avenue, instead of running straight on towards Stoneacre Gardens, I ran up the Dipping Brook Avenue hill and continued over the roundabout down to the Blackcap Road roundabout, taking the longest route around the roundabout itself.

I then ran uphill along Blackcap Road until reaching the left-hand link path towards Green Lane. On reaching Green Lane, I turned left until reaching the Pillars (usually the Park Loop 2km mark) pathway near Rosemoor Gardens. I took this path, following it until Stonearce Gardens just beyond Cann Lane. I then took the mini-link path to Longwood Road, turning right towards the Old Pewterspear Lane.

I headed down the Old Pewterspear Garden path until its conclusion at London Road. I then continued along London Road until reaching the Cat & Lion traffic lights. At these lights I turned left along Stretton Road until reaching the bus stop finish where I started my run.


The Stats

Total distance of 6.41km (3.98 miles) completed in 30:12 giving an average speed of 12.74kmh and an average pace of 4:43 per km.


Start: 1:37 pm
Time: 30:12 Multi-Combination Loop (Gmap route)
Distance: 6.41km (3.98m)

Average speed: 12.74kmh (7.91mph)
Average pace: 4:43 per km (7:35 per mile)
Heart rate: HRavg 159, HRmax 168, and 443kcals

9.02km Adventurous Gorse Loop

Brand new adventurous mostly off road through farm paths run...

Having viewed The Google Maps of the Stretton and surrounding area, I discovered a farm path near Stud Farm on the Lumb Brook Road that extends for 2km (known as The Gorse) that brings you out again on Witherwin Avenue that eventually brings you out to Broom Avenue and then Lyons Lane.

So, I set out on the Park Loop, taking the right-hand turn at Green Lane, up Dodd's Lane that brings you out onto Lumb Brook Road. I then took the above new route and then...

Using the Lyons/Chalfont path I recently discovered that connects Longwood Road, I then took the link path between Longwood Road and Dudlow Green Road and then the subsequent link path to the Old Pewterspear Lane. From there, I ran the remainder of the Park Loop to the finish, completing a distance of 9.02km in 42:21 giving an average speed of 12.78kmh and an average pace of 4:42 per km.

It is a very hilly and in places difficult circuit, but I enjoyed it and would definitely run it again.


Start: 12:45 pm
Time: 42:21 Gorse Loop (Gmap route)
Distance: 9.02km (5.60m)

Average speed: 12.74kmh (7.94mph)
Average pace: 4:42 per km (7:33 per mile)
Heart rate: HRavg 159, HRmax 166, and 624kcals

6.50km Slight variation on yesterday's run

Considering that I failed to find the path leading up from Lyons Lane yesterday and that I allegedly knew how to find the top part of the same path, I decided to re-route my run so that I ran down this path rather than up it. Sensible you might think...

So, Park Loop up to and including Green Lane, then right into Longwood Road until reaching the top of this path. I then ran down it for a fair distance only to find the route going around the Cricket Ground was blocked by a fence (which appears as one continuous path in the Warrington A-Z). The path did however branch right onto Chalfont Close that led down to Lyons Lane.

Today, I spotted this elusive path from Lyons Lane end. It had a large metal gate preventing public access!

After that, I used the same route as yesterday, running up Hall Drive, through Beachways, along Dunlow Green, before turning left onto London Road. I then followed London Road to the Cat & Lion traffic lights, turning left into Stretton Road, continuing until reaching the bus stop finish just before St. Matthew's School (Gmap of route). Total distance was 6.50km (4.04 miles).


Start: 1:45 pm
Time: 30:37 Park/Broomfields Loop [variation] (Gmap route)
Distance: 6.50km (4.04m)

Average speed: 12.74kmh (7.92mph)
Average pace: 4:43 per km (7:35 per mile)
Heart rate: HRavg 159, HRmax 166, and 450kcals

Blood Pressure Test

At 8:30am this morning, I had my annual blood pressure test taken by the Pratice Nurse.

This blood pressure test is required no earlier than 14 days prior to my Contributory Assistant Referees' Fitness Test which is on Sunday 8th July 2007 from 9:00am onwards at Wigan.

I will be required to run a minimum of 2,500 metres [12.5kmh average speed] within 12 minutes (which used to be a minimum of 2,700 metres [13.5kmh average speed]). This is followed by 2 x 50 metre sprints in under 7.5 seconds each.

Without an authenticated blood pressure test not exceeding 160 over 95, I will not be able to undertake the fitness test and will not be invited back as a Contributory League Assistant Referee next season.

My blood pressure reading was 120 over 70. Now all that remains is for me to turn up at Wigan on the day and pass the fitness test.


Last Year's Blood Pressure results.
Last Year's Fitness Test.

A new route...

Today's new 6.32km (3.93 mile) route involved part of the Park Loop (up to and including Green Lane), then off route to Cann Lane, straight on along Lyons Lane, until reaching Broomfields.

I was trying to find this path off Lyons Lane, but missed it and ended up...

...climbing back uphill up Hall drive, through the housing estate of Beachways, along Dunlow Green that Joins London Road.

Left onto London Road and continuing until the Cat & Lion Lights, turning left at Stretton Road until reaching the bus stop finish just before St. Matthew's School.

Completion time of 28:53, giving a respectable average speed of 13.13kmh (8.16mph) considering there were a few uphill climbs to take into consideration. Today's overall pace was 4:34 per km (7:21 per mile).


Start: 1:39 pm
Time: 28:53 Park/Broomfields Loop (Gmap route)
Distance: 6.32km (3.93m)

Average speed: 13.13kmh (8.16mph)
Average pace: 4:34 per km (7:21 per mile)
Heart rate: HRavg 159, HRmax 167, and 424kcals

Soaked!

Fair weather runner?

Not me!


I got well a truely soaked running around the Park Loop today. For the first 2km, it rained directly into my face aided on by the wind.

Today was not about running in a good time, it instead was all about getting extremely wet.

You really appreciate the nice warm shower afterwards.


Gmaps Pedometer now has Satellite detail around Stretton (Park Loop Gmap), something only added recently as you can see by the zig-zags outside St. Matthews School, as these zig-zags have only been there for about two months.


Start: 1:45 pm
Time: 21:20 Park Loop
Distance: 4.45km (2.77m)

Average speed: 12.52kmh (7.78mph)
Average pace: 4:48 per km (7:43 per mile)
Heart rate: HRavg 155, HRmax 161, and 300kcals


Other Gmaps:

Hillside Run (4.19km)
Appleton New Lane Loop (7.50km)
Sandymoor incorporating Bogg Wood (5.34km)
Sandymoor Warmdown (1.38km)

Slow Long rather than a Fast Short

7.50km Appleton New Lane Loop

Considering that I worked right through lunch yesterday and I missed out on a run, today I decided to go for a slower longer run rather than a fast shorter run.

So, I selected the Appleton New Lane Loop which I have only run once before. It is 7.50km (4.66 miles) in distance which I completed in a reasonable time of 35:20, averaging 12.74kmh (7.91mph) with a pace of 4:43 per km (7:35 per mile).


Gmap of route

Start:1:41 pm
Time: 35:20 Appleton New Lane Loop
Distance: 7.50km (4.66m)

Average speed: 12.736 (7.914m)
Average pace: 4:43 per km (7:35 per mile)
Heart rate: HRavg 158, HRmax 165, and 515kcals

It's only an extra 150 metres!

With the aid of my very handy NavMan R300, I again ran the same Park Loop (Dipping Brook Variation) as yesterday in order to record the actual distance of this particular circuit.

It is in fact 4.60km which is only an additional 150 metres longer than the standard Park Loop circuit, albeit, you do have to run that 150 metres uphill which does slow you down. Then the downhill part to Green Lane is a very winding path that does not allow you to pick up too much pace to compensate.

I managed to complete the course 46 seconds faster than yesterday's effort with a time of 21:12.


Start: 1:47 pm
Time: 21:12 Park Loop (Dipping Brook Variation)
Distance: 4.60 km (2.86 m)

Average speed: 13.019 kmh (8.090 mph)
Average pace: 4:37 per km (7:25 per mile)
Heart rate: HRavg 162, HRmax 170, and 322kcals

Park Loop (Dipping Brook variation)

This was an unexpected unscheduled run with John who kindly dropped me an email saying that he was in the area if I fancied a joint run.

We did the Park Loop with a slight variation whereby when we reached the Dipping Brook Avenue, instead of running across it, we turned right and ran up the hill until we reached Cann Lane, turning left until the right-hand turn path that eventually drops down to Green Lane, rejoining the standard Park Loop circuit once again.

This route is a bit further than the standard 4.45km, however, until I NavMan it tomorrow, I cannot be certain of its distance...


Now confirmed as 4.60km.


Start: 1:01 pm
Time: 21:58 Park Loop
Distance: 4.60 km (2.86 m)

Average speed: 12.564 kmh (7.807 mph)
Average pace: 4:47 per km (7:41 per mile)
Heart rate: HRavg 157, HRmax 170, and 315kcals

Muggy Park Loop

My run was yet another late one. I had not eaten properly, so again was running on empty - must stop doing that!

I started well, or perhaps too fast for today as it was extremely muggy.

Just before the first kissing gate (the metal ones), leading to the Oak Walkway, a yappy gog on a extended lead attempted to nip my ankles. It's owner pulled him back and I ran around the little mut. I still got to the 250 metre checkpoint in 52 seconds - told you I started too quickly!

My 500 metre checkpoint time was 2:01, the 750 metre 2:55, and 1km 4:03. I did have to dodge two people taking up the whole path at the 750-ish metre point and an older couple at the 900 metre point who were also taking up the whole path - which cost me time.

I arrived at the mile mark at 6:52, having started to slow and feel the humidity. Just after the mile mark I had to dodge my second dog. Not good eh?

My 2km time was 8:29, which was OK, but it was obvious that I was now feeling it. The halfway time was 9:30.

I arrived at Pewterspear Garden Path in a time of 12:10, having to dodge the same old couple for a second time who had cut-through from the point I last saw them. They did say "sorry".

Whilst running down the Pewterspear Garden Path, there was a van which was almost blocking the entire path's width. This sometime happens at that particular [last] house, which is very inconsiderate to all walkers, cyclists, and runners. I had to dodge around his wing-mirror sideways whilst avoiding the nettles at my feet and the bushes at my side. Another slowing factor - if I had not had my fair share already.

I exited the Pewterspear Garden Path in 16:10, which meant it would be extremely unlikely for me to make a sub-20 today, as I need at best 4 minutes from this point to finish.

What did not help, is that I usually can run across Longwood Road without any trouble, but two cars meant that I was held up until they had driven by.

For the remaining 800 metres, there were no more "things" that got in my way and I just ran it in until the finish. My overall time, with all things considered was 20:32. It was a difficult run today both physically and mentally with plenty of obsticles that just happened to get in my way - which did not help.


Start: 3:08 pm
Time: 20:32 Park Loop
Distance: 4.45km (2.77m)

Average speed: 13.003kmh (8.080mph)
Average pace: 4:37 per km (7:26 per mile)
Heart rate: HRavg 163, HRmax 169, and 319kcals

Unexpected Run...

Considering it was father's day (my first one in fact), my Mother-in-Law, Father-in-Law, wife, daugther (Jessica Mae), and I all went to The Red Lion at Moore for a nice Sunday evening meal.

The idea was that my Mother-in-Law and wife would drive back and my Father-in-Law and I would walk the 1.7 miles back home pushing Jessica Mae in her buggy.

We set off for our walk at 6:44pm, waving at my wife and Mother-in-Law as they drove out of the Red Lion car park and disappeared into the distance.

At 6:56pm and only 0.7 miles into our walk, my mobile rang. It was my wife. She said, "Have you got the house keys?!"

So, at 6:57pm and exactly one-mile from home, having just eaten a whole load of pasta with sundried tomotoes washed down with two pints of beer, wearing my jeans, a thickish T-shirt, and some casual slip-on shoes [trainer-type], I began to sprint home. Approximately 7 minutes later, all hot and bothered I arrive home with the keys.

Not the 7-ish minute mile that I had planned I must say!

Jessica Mae and her Granddad arrived 20 or so minutes later.

Not in the mood, but...

Today

I definitely was not in the mood for running at any reasonable pace today, but I pushed myself to the limits (for today) and painfully managed to grind out a time of 19:53 around the 4.45km (2.77m) Park Loop. The good news was that I missed all of the rain.

My first mile was only just inside 7 minutes with a time of 6:58, which meant that I had to really push hard, especially during the last 2km in order to get inside the 20 minute mark.


Start: 1:40 pm
Time: 19:53 Park Loop
Distance: 4.45km (2.77m)

Average speed: 13.428kmh (8.344mph)
Average pace: 4:28 per km (7:11 per mile)
Heart rate: HRavg 164, HRmax 175, and 312kcals


Yesterday

Unfortunatley, yesterday P Davies and S Gordon came up from MK to do some QFI performance testing, which involved me, which meant I effectively had to work right through lunch and miss my run. This was despite arriving in work at 8:20am (some 40 minutes early too). Not good eh?

A slow and wet Park Loop

This was my first run since Friday for one reason or another.

Due to my work load, I did not get away from my desk until really late and also had not eaten. Not always a good idea running on empty.

Also, I was awoken a few times in the night by our Jessica Mae who's skin was obviously causing her some discomfort. So, either my wife or I got up to re-applied the lotion creams. Jessica Mae then went back to sleep. Lack of sleep is also not good preparation for a run. But then again Jessica Mae is more important.

Probably for these reason, I did not run that strongly today in the wet but still humid weather. There were many tree branches etc. that had suddenly become overgrown and I had to duck, run through or around them. John, you'd struggle around the Park Loop in places at the moment.

So, a slow time of 20:48 (7:31 mile pace) today is all I could manage. But as I always say, sometimes it's simply about putting one foot in front of the other.

Start: 3:23 pm
Time: 20:48 Park Loop
Distance: 4.45km (2.77m)

Average speed: 12.837kmh (7.976mph)
Average pace: 4:40 per km (7:31 per mile)

Heart rate: HRavg 157, HRmax 167, and 299kcals

Just a walk today

When I left the doctor's yesterday, my car's panel displayed a battery warning light. When I got back to work I booked my car into the garage for 8:00am the following morning [today - Tuesday].

However, my car failed to start this morning and required a jump start using my wife's car. This delayed matters and my 8:00am plan went a bit to pot. Jessica also needing feeding and Abbie needed to get to her Mum's too.

So, I drove to the garage with no rev counter, speedo, ABS etc. due to poor battey power. Made it though! Abbie later picked me up after going to her Mum's who fed Jessica on our behalf. What a morning!

This meant that I was in work late and only had 40 minutes for lunch, so I went for a walk for exactly that length of time, walking about 2.5 miles.

Oh yes, my alternator had become so faulty that it had melted! It had also caused damage to the battery. £267 lighter, my car is working again...


Start: 2:37 pm
Time: 39:42
Distance: about 2.5 miles

Heart rate: HRavg 85, HRmax 100, and 178kcals

No run today

I did not run today, as I took our daughter Jessica Mae to the doctors at lunchtime instead. She is suffering from pompholyx eczema due to the heat at the moment.

We were given a prescription for a bath oil, body lotion, and face lotion which will definitely help.

We were using some Epiderm lotion which had in fact improved her skin condition but these other prescription lotions will obviously work better.

Another Sub-20 Park Loop Hat-trick

It was yet another hot and humid sunny day.

The roadworks on Stretton road had moved to just before the bus stop west of the school to just before the school entrance itself. A bit messy, but at least this allowed me to run the Park Loop.

I set off at a very good pace, determined to try and run another sub-20, completing my first mile in 6:49. I must admit it became harder due to the heat to keep going but mind over matter kept me going. In fact, I began to push harder from the exit of the Pewterspear Garden Path, completing the Park Loop in 19:39.


00:52 at 250 metres;
02:02 at 500 metres;
04:07 at 1 km;
06:49 at 1 mile;
08:25 at 2 kms;
09:26 at the halfway mark;
12:09 at the Pewterspear Garden Path (2,800 metres);
15:43 exiting the Pewterspear Garden Path;
19:39 at the finish.


Start: 1:44 pm
Time: 19:39 Park Loop
Distance: 4.45km (2.77m)

Average speed: 13.588kmh (8.443mph)
Average pace: 4:25 per km (7:06 per mile)

Heart rate: HRavg 165, HRmax 174, and 320kcals

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