|
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 September 2011
|
|
Training Session
Friday 30th September 2011, 13:10
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Road
|
Duration
|
43m 30s
|
|
Distance
|
15.15 KM
|
|
Normal route up Combe Gibbett. Along the front and back down to Inkpen and home. In the middle of a set of nights. Limited energy and effort.
Avg cadence 61, average speed 20.9, max speed 47.6
|
|
Training Session
Thursday 29th September 2011, 11:32
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Intervals
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 03m 00s
|
|
Distance
|
6.88 Miles
|
|
West Woodhay loop. included 5 *7 mins hard with 2 mins rest. Seemed ok but HR well into the 170 in the last two reps.
Innovate mileage approx: 344.46
Clouds: mileage: 314.98
Yellow shoes: 90.15 miles
Possibly last use of Endomondo:
http://www.endomondo.com/workouts/k1mRLgVngiQ?post_id=1047644222_199734356765913#_=_
|
|
Training Session
Tuesday 27th September 2011, 10:16
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 05m 00s
|
|
Distance
|
7 Miles
|
|
Round the village. Started by going down Station Road to the canal. EWnded just past the surgery to make the 7 miles.
Innovate mileage approx: 344.46
Clouds: mileage: 314.98
Yellow shoes: 83.27 miles
http://www.endomondo.com/workouts/vGBqf9HctPY?post_id=1047644222_166623520090590#_=_
|
|
Training Session
Sunday 25th September 2011, 11:32
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Trail
|
Duration
|
3h 55m 00s
|
|
Distance
|
20.82 Miles
|
|
Shepherds Bridge and then west to lock 62. Back to Hungerford and then run/walk strategy to home.
Innovate mileage approx: 344.46
Clouds: mileage: 307.98
Yellow shoes: 83.27 miles
http://www.endomondo.com/workouts/
|
|
Training Session
Thursday 22nd September 2011, 08:00
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Tempo Run
|
Route
|
|
|
Surface
|
Trail
|
Duration
|
1h 01m 00s
|
|
Distance
|
6.9 Miles
|
|
Along the canal from Shepherds Bridge to the first gate at Denford. Stopped for a while to look for lens for shades which fell out. Restarted endomondo at that point so two runs recorded.
Innovate mileage approx: 344.46
Clouds: mileage: 287.16
Yellow shoes: 83.27 miles
|
|
Race
Sunday 18th September 2011, 10:37
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Surface
|
Trail
|
Duration
|
29m 00s
|
|
Distance
|
5 KM
|
|
Boneshaker duathlon: The last run. Caught Ann up at the sloes and finished with her. Holding hands and kissing at the finish on our 16th anniversary.
Innovate mileage approx: 344.46
Clouds: mileage: 280.26
Yellow shoes: 83.27 miles
|
|
Training Session
Sunday 18th September 2011, 09:22
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Trail
|
Duration
|
1h 15m 00s
|
|
Distance
|
20 KM
|
|
Boneshaker duathlon: The cycle bit.
Stopped at some point to help some guy who had fallen off.
Weather was mostly ok, but chucked it down during the last bit on the road.
|
|
Race
Sunday 18th September 2011, 09:00
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Surface
|
Trail
|
Duration
|
22m 00s
|
|
Distance
|
5 KM
|
|
Boneshaker: Run 1.
Innovate mileage approx: 344.46
Clouds: mileage: 277.26
Yellow shoes: 83.27 miles
|
|
Training Session
Monday 12th September 2011, 15:50
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Hill Work
|
Route
|
|
|
Surface
|
Trail
|
Duration
|
52m 00s
|
|
Distance
|
5.46 Miles
|
|
Shepherds Bridge via Station Road as a warm up. Then over the hill to egg farm and rest for 90 sec. Back to the Bridge - rest and repeat. 4 full sets and back over the fields
Innovate mileage approx: 344.46
Clouds: mileage: 274.26
Yellow shoes: 83.27 miles
http://www.endomondo.com/workouts/iIyyS2cM0LQ?post_id=1047644222_207491109313866#_=_
|
|
Training Session
Saturday 10th September 2011, 08:23
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Trail
|
Duration
|
3h 01m 00s
|
|
Distance
|
16.92 Miles
|
|
Head Lane, Walbury Hill and Combe. followed the Test Way for half an hour and then back the same way. Arrived at the Gibbett as the Test Way relay was starting and saw Simon Mason. Stopped for a quick chat.
Used 1.5L drink with 1 caffeine tablet and 3 normal tablets.
Also took High 5 gels, a cliff bar and a bananna.
Innovate mileage approx: 239
Clouds: mileage: 274.26
Yellow shoes: 83.27 miles
http://www.endomondo.com/workouts/
|
|
Training Session
Friday 9th September 2011, 08:00
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 21m 00s
|
|
Distance
|
30.32 KM
|
|
Out through Templeton and Sanham Green to the A338 and then South to the turnng for MARTEN? which just happened to be 15K. Turned round and came back the same way.
Tried not to do too much on the uphill and to work hard on the downhill.
Avg cadence 68.!!!
avg speed out 20.7 overall 22.3
max speed 61.3
|
|
Training Session
Thursday 8th September 2011, 07:48
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Intervals
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
59m 46s
|
|
Distance
|
6.38 Miles
|
|
Round the village including Burgess Lane but finishing at Station Road.
Easy round to the 3 cornered hat then 4*7min hardish (aiming for HR ~160), with 2 minutes rest. "nd hard section should have finished at the bottom of the incline up to ceemtary crossroads so went for an extra 1:15 to get to the top.
Innovate mileage approx: 222
Clouds: mileage: 274.26
Yellow shoes: 83.27 miles
http://www.endomondo.com/workouts/
|
|
Training Session
Wednesday 7th September 2011, 17:05
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 20m 00s
|
|
Distance
|
20 KM
|
|
|
Boneshaker Duathlon route. Pre-race training session. After a somewhat tedious day at unit stopped for this on the way back.
|
|
Training Session
Tuesday 6th September 2011, 14:15
|
|
How I Felt
|
OK
|
Weather
|
Windy
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 12m 00s
|
|
Distance
|
30 KM
|
|
Out for 15k on the A4 West and back. Nothing specific. Very windy on the way out.
Average cadence 76. average speed 25.4, max speed 47.1
|
|
Training Session
Monday 5th September 2011, 07:42
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Tempo Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 11m 00s
|
|
Distance
|
7.86 Miles
|
|
Out through Templeton to Hungerford and back along towpath.
Aim was HR ~ 150 from start of Templeton Road to end of towpath.
Times of interest. 27 min Inkpen Gate, 32 min towpath, 44min gate after Denford, 1hour vicarage bridge.
Innovate mileage approx: 222
Clouds: mileage: 267.88
Yellow shoes: 83.27 miles
http://www.endomondo.com/workouts/
|
|
Training Session
Saturday 3rd September 2011, 07:59
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
2h 15m 00s
|
|
Distance
|
13 Miles (Approx)
|
|
Enomundo gave up again at 1:27 not sure why. 8.58 miles at that point. 13 miles is a guess for the total mileage. Will be around that somewhere. Road run round Woolton Hill. Was going to come back via Templeton but Left hip was sore and legs were very heavy. Been a hard week so not surprising legs were sore.
Innovate mileage approx: 222
Clouds: mileage: 260.02
Yellow shoes: 83.27 miles
|
|
Training Session
Friday 2nd September 2011, 12:05
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Trail
|
Duration
|
30m 00s
|
|
Distance
|
6 Miles
|
|
|
Back to NEwbury to collect the car. Pleasant ride down the towpath.
|
|
Training Session
Friday 2nd September 2011, 07:23
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Intervals
|
Route
|
|
|
Surface
|
Road
|
Duration
|
57m 28s
|
|
Distance
|
6 Miles
|
|
Took car in for service and ran back along the towpath from Newbury. Ran 10 * 90 sec (or 400m) with 90 sec rest. Started the reps after crossover bridge. Good cadence during the high rep section. Finished the high intensity bit shortly before Shepherd's Bridge
Innovate mileage approx: 222
Clouds: mileage: 247.02
Yellow shoes: 83.27 miles
http://www.endomondo.com/workouts/
|
|
Training Session
Thursday 1st September 2011, 12:30
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Trail
|
Duration
|
2h 45m 00s
|
|
Distance
|
21 Miles
|
|
|
Long way up to Combe by road. Along the Wayfarers Way and down to Great Bedwyn for cake. Back home via the canal.
|
|
