|
View Profile: ashthetash
|
ashthetash 
|
|
Mile-O-Meter
|
|
Week
|
Type
|
Total Miles
|
| | This Week | Running | 18.33 |
| | Cycling | 0 |
| | Swimming | 0 |
| | Last Week | Running | 12.4 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 29 Apr - 05 May | Running | 22.85 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 22 Apr - 28 Apr | Running | 18.53 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 15 Apr - 21 Apr | Running | 11.64 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 08 Apr - 14 Apr | Running | 10.9 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 01 Apr - 07 Apr | Running | 7.97 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 25 Mar - 31 Mar | Running | 6.35 |
| | Cycling | 0 |
| | Swimming | 0 |
|
|
Additional Information
|
Biography:
Trainers: Roll of Honour Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011 Clouds:
|
Location:
Kintbury, Berkshire
|
5k Personal Best:
21:22 Park Run Newbury 30th Junel 2012
|
10k Personal Best:
0:46:03 Beale Park July 2010
|
Half Marathon Personal Best:
1:36:30 Bodo Norway 1987
|
Marathon Personal Best:
4:36:30 London 2000
|
Sex:
Male
|
|
|
|
|
Blog Entries For October 2010
|
|
Race
Sunday 31st October 2010, 09:00
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Surface
|
Road
|
Duration
|
31m 00s
|
|
Distance
|
5 KM
|
|
|
Halloween Nite race at Thames Valley Business Park. Round the Reading Park run course. Dressed as vampire and ran with Ann (Fairy). PJ and Jo were also there.
|
|
Training Session
Friday 29th October 2010, 09:00
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 15m 00s
|
|
Distance
|
7.63 Miles
|
|
|
Should have been a 2:15 long run. Plan was to go out to Sanham green and then back via Inkpen. Didn't feel good before start and still felt awful after nearly four miles so turned round and came home at a very gentle pace.
|
|
Training Session
Thursday 28th October 2010, 15:45
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Trail
|
Duration
|
38m 02s
|
|
Distance
|
3.55 Miles
|
|
|
Ann was doing the week 2 of the Aerobic threshold set. I went with her. Relatively easy pace.
|
|
Training Session
Thursday 28th October 2010, 13:00
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Road
|
Duration
|
45m 00s
|
|
Distance
|
18 KM
|
|
|
Turbo trainer session. Usual set.
|
|
Training Session
Wednesday 27th October 2010, 15:45
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Tempo Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
59m 21s
|
|
Distance
|
6.71 Miles
|
|
Warm up to Cemetery crossroads. Round the West Woodhay loop and then warm down back home. Target was to hold HR to 158ish during the loop.
Pleasant weather. Not much wind. Warm enough for shorts.
Loop stats:
Time 38:49. Distance 4.64 miles, Average HR 157; max HR 163. Avg cadence 85; max 93, avg pace 8:23; max 5:16.
|
|
Training Session
Saturday 23rd October 2010, 08:00
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
2h 05m 50s
|
|
Distance
|
12.47 Miles
|
|
Long Run round the village. Started from Harold Road went up Shepherd's Hill and round the village twice. Finsished by running a couple of minutes past Shepherds Bridge and then running back to Station Road.
Average HR 156 - should have been a little lower. Average cadence 81 - should have been a little higher.
|
|
Training Session
Tuesday 19th October 2010, 11:20
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Intervals
|
Route
|
|
|
Surface
|
Trail
|
Duration
|
41m 18s
|
|
Distance
|
7.5 KM
|
|
Session was supposed to be 4*1600m @ 4:20/km pace.
Along canal. East from Station road and back. Quite windy after the turn round.
Actual reps were:
Dist Pace
1.12 4.33
1.60 4:21
0.35 4.22
0.70 4:22
0.88 4:26
Compare with last attempt at this session.
Actual reps were:
Dist Pace
0.29 4:14
1.61 4:20
0.60 4:19
0.88 4:23
1.11 4:24
0.44 4:22
0.40 4:19
Plan for future: try and complete session. Keep pace, reps and number reps.
|
|
Race
Saturday 16th October 2010, 09:30
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Surface
|
Trail
|
Duration
|
2h 38m 00s
|
|
Distance
|
13.6 Miles
|
|
|
CTS Charmouth. Half marathon. First CTS HM and it wasn't easy. Set off along the beach. Unfortunately the tide was in so we had to run on the pebbles. A kind of Chesil Beach junior. Up the steps and onto the coastal path proper. Steps were cut into the paths on both the ups and downs - an indication of the difficulty. Towards the end of the last hill I tripped over and landed in a patch of nettles. Now have sore shoulder and itchy arm. Still all good fun.
|
|
Training Session
Thursday 14th October 2010, 13:00
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Road
|
Duration
|
50m 00s
|
|
Distance
|
20 KM (Approx)
|
|
On the turbo trainer. Listened to The Archers and then the play: That Repulsive Woman on radio 4.
Did the usual combination or fairly easy riding and working the gearbox every 15 minutes, doing one minute per gear from top down.
|
|
Training Session
Thursday 14th October 2010, 06:15
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Swimming
|
Route
|
|
|
Surface
|
Road
|
Duration
|
30m 00s
|
|
Distance
|
1000 Metres
|
|
|
Early morning swim.
|
|
Training Session
Wednesday 13th October 2010, 15:30
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
46m 55s
|
|
Distance
|
4.27 Miles
|
|
With Ann for her first interval session in ages. Target was 4*800M @ 9:00 pace with three minutes rest. Was a little quick on the first two and didn't finish the third rep. Recovered well and finished the last one.
|
|
Training Session
Monday 11th October 2010, 10:30
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Intervals
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 01m 18s
|
|
Distance
|
7.08 Miles
|
|
10 * 800m Target pace 4:20 min/km. Should be 3:28 per 800.
East along the canal for the first five and then back to Station Road. Felt good and last few were no harder than first few. Ran the last one hard but missed the lap button at the first attempt.
Time Pace
3:26 6:54
3:24 6:52
3:28 6:55
3:26 6:56
3:27 6:54
3:27 7:00
3:27 6:58
3:24 6:51
3:28 6:58
3:28 6:52
Cadence was generally in the high 80s.
Next time this set should be 12 * 800 with same target pace.
|
|
Training Session
Sunday 10th October 2010, 13:30
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Paarlauf
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 00m 00s
|
|
Distance
|
0.1 Miles
|
|
Referee Newbury Ladies v Southampton Ladies.
One sided in favour of Newbury. Various injuries. Ended 10 minutes early due to an injury to one of the Southampton players.
|
|
Race
Saturday 9th October 2010, 08:00
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Surface
|
Road
|
Duration
|
22m 15s
|
|
Distance
|
5 KM
|
|
Swindon Parkrun. Quite windy, dry.
New PB.  Time is not official as the results aren't up yet. It's Sunday - why aren't the results up yet?
|
|
Training Session
Friday 8th October 2010, 13:15
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Road
|
Duration
|
50m 00s
|
|
Distance
|
20 KM
|
|
After getting back from the vets: RIP Tropiclub Almendros.
50 minutes on the turbo trainer. Would have been on the road but didn't want to be far in case Ann called.
Listened to the play about three girls on a barge during the war.
|
|
Training Session
Thursday 7th October 2010, 13:15
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
2h 00m 49s
|
|
Distance
|
12.06 Miles
|
|
Finished nights at 07:00. Slept for a bit and eventually got out for a run just after 2. Went on the round the village loop twice. On second loop got to station road and then turned round and went back as far as Laylands Green. Still had to go along Craven Way and Harold Road to get to two hours.
Main aim was to keep HR down preferably below 150.
Average HR 147, Max HR 168, Average pace 10:02, max pace 7:02 cadence 82.
|
|
Training Session
Tuesday 5th October 2010, 10:15
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Easy Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 01m 47s
|
|
Distance
|
6.39 Miles
|
|
Finshed nights @07:00. Woke up early so went for an easy run. Templeton, The Swan, Cemetary crossroads and home. Tried to keep HR below 145. Crept up a little on the second half and slowed down a little but not bad.
Average HR 142. Max HR 153. Average pace 9:41. Max pace 8:13. Cadence 82.
|
|
Training Session
Monday 4th October 2010, 12:00
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Hill Work
|
Route
|
|
|
Surface
|
Trail
|
Duration
|
44m 00s
|
|
Distance
|
3.72 Miles (Approx)
|
|
Shepherds Bridge Hill. 90 sec up and then straight back down. 1 minute rest and repeat eight times.
90 sec typically got to just past the bend and the downhill was about 1 minute.
next time: Try for 10 reps.
|
|
Training Session
Saturday 2nd October 2010, 13:30
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Tempo Run
|
Route
|
|
|
Surface
|
Trail
|
Duration
|
50m 00s
|
|
Distance
|
5 Miles (Approx)
|
|
Saturday afternoon. Went to Inkpen with Ann. Parked in Sadlers Lane. Went up the hill to the long trail, stopping for stretches en route. Tempo run was along the trail and then right down a footpath. Got lost at bottom of hill and followed farm tracks until I came to Sadlers Lane. Ran past the car and turned left onto the recreational trail. followed this as far as the paddock with horses in and then went back. Cooled down by running the other way along the recreational trail for about half a mile and then back to the car.
Tempo section was ~3 miles @8:05
|
|
Training Session
Friday 1st October 2010, 13:00
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Road
|
Duration
|
52m 00s
|
|
Distance
|
13 Miles
|
|
Raining outside so back to the turbo trainer in the garage. 50 minutes listening to the Archers and the afternoon play - "Barn Owls".
2 sets of largest gear 1 minute, change down 1 minute and so on. Started these at 15 and 30 minutes.
|
|
Training Session
Friday 1st October 2010, 07:15
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Swimming
|
Route
|
|
|
Surface
|
Road
|
Duration
|
30m 00s
|
|
Distance
|
1000 Metres
|
|
|
Early morning swim at Hungerford. Approx 1000m. 25, 50 and 100s.
|
|
