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Fulmar's Training Blog

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Fulmar Fulmar is offline
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Mile-O-Meter
Week Type Total Miles
This WeekRunning22.41 *
 Cycling0
 Swimming0
Last WeekRunning101.35 *
 Cycling0
 Swimming0
06 May - 12 MayRunning75.37 *
 Cycling0
 Swimming0
29 Apr - 05 MayRunning50.06 *
 Cycling0
 Swimming0
22 Apr - 28 AprRunning50.69 *
 Cycling0
 Swimming0
15 Apr - 21 AprRunning53.23 *
 Cycling0
 Swimming0
08 Apr - 14 AprRunning50.08 *
 Cycling0
 Swimming0
01 Apr - 07 AprRunning49.17 *
 Cycling0
 Swimming0

* Approximately

Additional Information
Location:
Portugal
Interests:
Running, reading, music, photography, nature...
5k Personal Best:
0:16:21 (on the way to a 34:21 10K... I know =D )
10k Personal Best:
0:34:02 downhill course. 34:21 flat(ish)
10 Mile Personal Best:
15,2K - 52:14:
Half Marathon Personal Best:
1:17:25
Marathon Personal Best:
2:54:45
Sex:
Male

Archive
May 2013 (25 entries)

April 2013 (30 entries)

March 2013 (31 entries)

February 2013 (33 entries)

January 2013 (38 entries)

December 2012 (31 entries)

November 2012 (31 entries)

October 2012 (37 entries)

September 2012 (30 entries)

August 2012 (38 entries)

July 2012 (31 entries)

June 2012 (32 entries)

May 2012 (32 entries)

April 2012 (30 entries)

March 2012 (32 entries)

February 2012 (32 entries)

January 2012 (32 entries)

December 2011 (31 entries)

November 2011 (30 entries)

October 2011 (36 entries)

September 2011 (32 entries)

August 2011 (39 entries)

July 2011 (38 entries)

June 2011 (41 entries)

May 2011 (51 entries)

April 2011 (33 entries)

March 2011 (31 entries)

February 2011 (31 entries)

January 2011 (32 entries)

December 2010 (34 entries)

November 2010 (34 entries)

October 2010 (34 entries)

September 2010 (35 entries)

August 2010 (32 entries)

July 2010 (32 entries)

June 2010 (34 entries)

May 2010 (35 entries)

April 2010 (37 entries)

March 2010 (37 entries)

February 2010 (29 entries)

January 2010 (37 entries)

December 2009 (33 entries)

November 2009 (34 entries)

October 2009 (31 entries)

September 2009 (30 entries)

August 2009 (31 entries)

July 2009 (31 entries)

June 2009 (30 entries)

May 2009 (31 entries)

April 2009 (30 entries)

March 2009 (31 entries)

February 2009 (28 entries)

January 2009 (31 entries)
  
Blog Entries For August 2011

Training Session Wednesday 31st August 2011, 15:36
How I Felt Tired Weather Humid
Type Of Session Running - Regular Run Route
Surface Mixed Duration 26m 00s
Distance 5.16 KM (Approx)
From airport.
Feeling tired.
Met Nelo.

Training Session Tuesday 30th August 2011, 09:51
How I Felt Tired Weather Hot And Sunny
Type Of Session Running - Regular Run Route
Surface Mixed Duration 50m 01s
Distance 10.03 KM (Approx)
Tired... Ran as I felt, never forcing.

Training Session Monday 29th August 2011, 09:33
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Regular Run Route
Surface Mixed Duration 53m 00s
Distance 11.06 KM (Approx)
Quads a bit tight but, apart from that, feeling very fresh. Good that I didn't give it all yesterday

Race Sunday 28th August 2011, 07:40
How I Felt OK Weather Hot And Sunny
Surface Mixed Duration 1h 32m 51s
Distance 18.73 KM (Approx)
Hill-Race

warm-up: 23mins; cool-down: 16mins

Goal - Last year finished 37th. Try to improve.
Very tough course:



I had prepared well but really tapered. Legs a bit heavy. I kept a group of four in sight and one by one I picked them. Started around 40th and worked my way up by maintaining the pace.
It's a really demanding course and many paid for going out too fast.
In the end, heavy legs and a not really competitive spirit - it's a race I love and part of my preparation but definitely not a goal-race - saw me happy in that position not trying to attack the guys in front (not that it would have been an easy task).

Beat Gomes to 28th!

27th 53:51 (416 finishers - last year 37th out of 288 )

Training Session Saturday 27th August 2011, 07:44
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Regular Run Route
Surface Mixed Duration 51m 02s
Distance 10.01 KM (Approx)
Not "Hot & Sunny" but after all these years I still can't select "Sunny" only

So, it was sunny but not that warm.

Loved the feeling of being out in the forest at that time. Felt at one with it

Training Session Friday 26th August 2011, 10:50
How I Felt OK Weather Fair
Type Of Session Running - Regular Run Route
Surface Mixed Duration 1h 21m 04s
Distance 15 KM (Approx)
Easy. Heavy legs but tat was to be expected after yesterday's sessions.

Training Session Thursday 25th August 2011, 17:58
How I Felt OK Weather Fair
Type Of Session Running - Regular Run Route
Surface Road Duration 50m 01s
Distance 9.02 KM (Approx)
UNexpected. Hard! Alto da S! Wow!

Training Session Thursday 25th August 2011, 10:06
How I Felt OK Weather Fair
Type Of Session Running - Regular Run Route
Surface Mixed Duration 49m 01s
Distance 10.28 KM (Approx)
Good pace. Feeling good. 4:20/km seems to be "easy" pace now.

Training Session Wednesday 24th August 2011, 10:00
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Long Run Route
Surface Mixed Duration 1h 43m 00s
Distance 21.35 KM (Approx)
Feeling better. The uphill on the way back was hard but I ran it well.

Training Session Tuesday 23rd August 2011, 14:52
How I Felt OK Weather Fair
Type Of Session Running - Regular Run Route
Surface Mixed Duration 35m 00s
Distance 6.11 KM (Approx)
Tired. Took it easy.

Sa

Training Session Monday 22nd August 2011, 12:13
How I Felt OK Weather Humid
Type Of Session Running - Regular Run Route
Surface Mixed Duration 1h 06m 00s
Distance 14.65 KM (Approx)
Hot and humid.
Easy first 2km and then faster and faster. At 6km+ stopped for half an hour to feed F's birds as he's away.
Back on the road and the first couple of minutes were hard but soon I was back into the faster pace.
A few kms under 4:10 (one under 4:00) and many more under 4:30 made me happy
Left groin still not well but much better.

Training Session Sunday 21st August 2011, 11:47
How I Felt OK Weather Fair
Type Of Session Running - Regular Run Route
Surface Mixed Duration 1h 00m 01s
Distance 11.13 KM (Approx)
Left groin still complaining but I took it easy.

Training Session Saturday 20th August 2011, 08:54
How I Felt OK Weather Humid
Type Of Session Running - Long Run Route
Surface Mixed Duration 1h 32m 01s
Distance 16.28 KM (Approx)
With Ca from 1km to 13.3km.
Very humid, hot and with occasional rain. Very difficult underfoot at times and big hills.
Skidded badly in one and the left groin, already a bit sore, got worse.

Training Session Friday 19th August 2011, 15:41
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Fartlek Session Route
Surface Mixed Duration 1h 13m 01s
Distance 14.33 KM (Approx)
Very hot despite the high clouds.
Ran with Al.

Fartlek session: 6x2mins
Recovery: 5x90secs

Goal: I started in front in all and then followed Al when he passed - until he pulled away. Just trying to keep good speed without working too hard due to the last two days' sessions.

Warm up: 33mins+++, coold down: 19mins+

GPS data:

577m
615m
627m
571m
545m
663m

First - mostly flat with a few tight turns.
Second - Downhill and flat.
Third - Flat after a sharp downhill.
Fourth - Flat and then uphill.
Fifth - gentle but almost constant uphill.
Sixth - Flat.
Not too tired and feeling confident about improving my 1 Mile SB next month

Training Session Thursday 18th August 2011, 10:43
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Speed Work Route
Surface Mixed Duration 50m 26s
Distance 10.25 KM (Approx)
1 Mile Time Trial

warm up - 22mins+ (including 4 strides), cool down - 23mins+

On track - 5:23.7

After yesterday's session I thought sub 5:40 would be hard but realistic and sub 5:30 ambitious. Went out hard and then "stabilized". Felt good with the pace and kept it close to 3:20/km throughout.
3:25 for the first km was much, much better than expected and I still felt strong. At the bell 4:07 and the ability to still accelerate made me feel good and confident.
5:23.7 makes me happy
Yesterday's track session tired me a bit but also gave me confidence to run at today's pace.

Training Session Wednesday 17th August 2011, 10:26
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Intervals Route
Surface Track Duration 1h 00m 00s
Distance 16.55 KM (Approx)
warm up - 22mins+ (including 4 strides), cool down - 23mins+

On the track: 6x1000m+2x400m.
Goal: 1000's for between 3:35 and 3:28, 400's for sub 80secs.
Recovery: 400m easy.

3:35.1; 3:32.9; 3:33.4; 3:33.9; 3:31.1; 3:26.5; 78.2; 75.4

Avg: 3:32.2+76.8
Recovery avg: 2:06

Very cautious in the first four 1000's. More confident and knowing I was unlikely to blow up at that speed I accelerated a bit (lost a lot of time in the last 200m of the 5th) and felt good all the way. I had the option of doing 2-4x400m. I was starting to feel it and agreed to do only two if they were under 80

Lack of speed but recovering very quickly.

Training Session Tuesday 16th August 2011, 11:11
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Long Run Route
Surface Mixed Duration 1h 17m 02s
Distance 16.37 KM (Approx)
Very good pace after warming up.
It's starting to feel easy under 4:30/km.

Training Session Monday 15th August 2011, 10:54
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Long Run Route
Surface Mixed Duration 1h 13m 01s
Distance 16.27 KM (Approx)
Without planning it got into sub 4:10/km pace and felt really good.
Far too hot and humid though.
Crossed the finish line of the Volta a Portugal em Bicicleta seconds before they closed it!

Training Session Sunday 14th August 2011, 10:48
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Regular Run Route
Surface Mixed Duration 50m 03s
Distance 10.1 KM (Approx)
Rest day.
As I felt.

Training Session Saturday 13th August 2011, 07:21
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Long Run Route
Surface Mixed Duration 2h 30m 04s
Distance 30.3 KM (Approx)
With He & Pe from 2km to 20km+.
Very humid.
Had planned to run 20km but went on and on. At times feeling tired but the pace was demanding on such hilly terrain - kms from 4:33 to 5:37.
The 4:33 one was almost flat in the 29th km so I am very happy about that. I am running faster in the long run despite the heavy legs.

Training Session Friday 12th August 2011, 11:08
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Long Run Route
Surface Road Duration 1h 20m 00s
Distance 16.58 KM (Approx)
Hot!
A bit too fast at times but nothing serious
The left groin is a bit sore since last night.

Training Session Thursday 11th August 2011, 16:32
How I Felt OK Weather Warm
Type Of Session Running - Tempo Run Route
Surface Mixed Duration 1h 23m 01s
Distance 16.12 KM (Approx)
With Al and Aree Guy (the tempo section).
Warm-up: 32mins+, Cool-down: 32mins+

Goal was to do the 4.75km loop in 17:50 or less - running around 3:45/3:50 per km. We did it in 17:50
Continued, after slowing down for some 10m, until completing 5km.

5km - 18:32
Splits: 3:47.6, 3:41.4, 3:39.7, 3:49.7, 3:34.2 (I pulled 1st, 4th and 5th)

After getting behind them at the end of the 2nd km it was getting hard. And after Al started picking it up after the 3:39 I had to remind him that that wasn't the goal.
In the end I felt strong and could have gone on. Great

18:32 for 5km after all the training I've done and not on an easy course?
I am very, very happy with this session

Training Session Thursday 11th August 2011, 10:37
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Regular Run Route
Surface Mixed Duration 35m 05s
Distance 6.53 KM (Approx)
Easy. Feeling sluggish. HOT!

Training Session Wednesday 10th August 2011, 17:52
How I Felt OK Weather Warm
Type Of Session Running - Regular Run Route
Surface Mixed Duration 1h 05m 00s
Distance 11.66 KM (Approx)
Very easy run with Al.

Training Session Wednesday 10th August 2011, 10:28
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Regular Run Route
Surface Mixed Duration 50m 08s
Distance 10.1 KM (Approx)
As I felt. Legs a bit sore at first.

Training Session Tuesday 9th August 2011, 17:19
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Regular Run Route
Surface Mixed Duration 47m 00s
Distance 10.45 KM (Approx)
Met Hel again
That meant a bunch of sub 4:15 kms. Feeling recovered and actually enjoying the run a lot.
But was it hot!!!!!!!!!!!!

Training Session Tuesday 9th August 2011, 10:51
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Hill Work Route
Surface Mixed Duration 1h 00m 01s
Distance 12.31 KM (Approx)
Warm up - 22mins, cool down - 13mins+.

Long Stadium hill from rectangular lid to top round lid.

Goal - 10 hills- Focusing on leg cadence, knee lift and form. Wanting to go under 60secs on 10th but revised that after 9th

67.7; 66.9; 64.5; 65.4; 64.1; 63.4; 62.1; 62.3; 59.6; 56.9

Avg: 63.3
Recovery avg: 96.2

Felt very easy until the last three. 9th accelerating only in the last 50m. 10th fast all the way but not all out.
Very happy with session.

Training Session Monday 8th August 2011, 17:23
How I Felt OK Weather Warm
Type Of Session Running - Regular Run Route
Surface Mixed Duration 52m 03s
Distance 11.01 KM (Approx)
The easy run was going "well" until I met Hel
From 4:40's to 4:07 but it was only for a few minutes.
Still feeling good.

Training Session Monday 8th August 2011, 10:45
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Regular Run Route
Surface Mixed Duration 45m 00s
Distance 10.41 KM (Approx)
Went for a fast one (by current standards).
Progressively faster getting to 3:57 in the 9th km. While working a bit it didn't feel too hard.

Training Session Sunday 7th August 2011, 10:05
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Long Run Route
Surface Mixed Duration 2h 30m 00s
Distance 30.66 KM (Approx)
Hot!
Went down to the river and did most of the running there. Hard surface.
Very regular pace until halfway when I started picking up the pace.
Felt thirsty.
In the 3km climb from 25km to 28km I slowed down, felt a bit tired.

Training Session Saturday 6th August 2011, 17:00
How I Felt OK Weather Humid
Type Of Session Running - Long Run Route
Surface Mixed Duration 1h 53m 01s
Distance 20.2 KM (Approx)
With Hel & Pe over Trilhos.
Cloudy, some drizzle at start, very humid and warm.
Very, very tough in preparation for the 28th of August.

Training Session Friday 5th August 2011, 10:45
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Long Run Route
Surface Mixed Duration 1h 22m 00s
Distance 16.22 KM (Approx)
Rua de São Marçal, 174
101!

A bit tired today. Just made the 10mi.
4xstrides in the 16th km.

Training Session Thursday 4th August 2011, 17:07
How I Felt OK Weather Fair
Type Of Session Running - Regular Run Route
Surface Mixed Duration 55m 03s
Distance 11.67 KM (Approx)
With Al from 1km until last 700m.
Easy with him except for P-km in 3:51.
Caught Hel after 4km and it was low 4:20's until we left the stadium.

Feeling better than in the morning.

Training Session Thursday 4th August 2011, 10:39
How I Felt OK Weather Fair
Type Of Session Running - Regular Run Route
Surface Mixed Duration 55m 01s
Distance 11.08 KM (Approx)
Legs a bit tired and adductors sore.

Training Session Wednesday 3rd August 2011, 17:41
How I Felt OK Weather Warm
Type Of Session Running - Tempo Run Route
Surface Mixed Duration 1h 11m 00s
Distance 16.21 KM (Approx)
I risk calling this one a tempo session as it definitely felt like it.
After about 5.5km I saw a couple of runners going at a good pace. It was hard work to catch up, involving some fast 400m but I then went with them (later joined by another).
We are talking about Elite Triathlon and Orienteering guys warming up for 10x200m
I ran 6km with them at or just under 4mins/km. With the wind, tight turns and ups&downs that was probably my tempo effort of 3:45-3:50/km.
The fastest km was 3:46 (the 5th with them) and I felt strong despite the a-bit-tired-from-the-start legs.
Great, unexpected session

Training Session Tuesday 2nd August 2011, 17:00
How I Felt OK Weather Fair
Type Of Session Running - Regular Run Route
Surface Mixed Duration 46m 02s
Distance 10.19 KM (Approx)
With Hel and Pe for some kms.
Really enjoyed the company.

Training Session Tuesday 2nd August 2011, 09:50
How I Felt OK Weather Humid
Type Of Session Running - Regular Run Route
Surface Mixed Duration 49m 00s
Distance 10.38 KM (Approx)
Some rain.
Feeling good after less than 2km.

Training Session Monday 1st August 2011, 17:54
How I Felt OK Weather Humid
Type Of Session Running - Regular Run Route
Surface Mixed Duration 39m 02s
Distance 8.4 KM (Approx)
As I felt.

Training Session Monday 1st August 2011, 11:43
How I Felt OK Weather Raining
Type Of Session Running - Regular Run Route
Surface Mixed Duration 50m 03s
Distance 10.27 KM (Approx)
BABY PIGEON!!!!!


 
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