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View Profile: Fulmar
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Fulmar 
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Mile-O-Meter
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Week
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Type
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Total Miles
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| | This Week | Running | 100.17 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | Last Week | Running | 101.35 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 06 May - 12 May | Running | 75.37 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 29 Apr - 05 May | Running | 50.06 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 22 Apr - 28 Apr | Running | 50.69 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 15 Apr - 21 Apr | Running | 53.23 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 08 Apr - 14 Apr | Running | 50.08 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 01 Apr - 07 Apr | Running | 49.17 * |
| | Cycling | 0 |
| | Swimming | 0 |
* Approximately
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Additional Information
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Location:
Portugal
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Interests:
Running, reading, music, photography, nature...
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5k Personal Best:
0:16:21 (on the way to a 34:21 10K... I know =D )
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10k Personal Best:
0:34:02 downhill course. 34:21 flat(ish)
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10 Mile Personal Best:
15,2K - 52:14:
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Half Marathon Personal Best:
1:17:25
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Marathon Personal Best:
2:54:45
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Sex:
Male
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Blog Entries For October 2011
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Training Session
Monday 31st October 2011, 16:41
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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1h 12m 00s
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Distance
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14.52 KM (Approx)
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Easy start and then steady with Ram+Ric.
Later some fast bits with Al ending with a 3:19 U-Km  Equalled PB.
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Training Session
Monday 31st October 2011, 08:36
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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44m 10s
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Distance
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8.04 KM (Approx)
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First 3km with Bea.
Legs not too fresh.
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Race
Sunday 30th October 2011, 09:03
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How I Felt
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OK
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Weather
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Fair
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Surface
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Road
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Duration
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1h 05m 48s
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Distance
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13.38 KM (Approx)
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Corrida de São João - 7km
(GPS data - 7.03km)
warm-up - 20mins+ ; cool-down - 18mins+
27:06 - 16th
Goal: The initial goal was to go for a top 5 finish as it was a small neighbourhood race... Yeah right...  For some reason lots of runners turned up and I changed my goal to: 1 - do it as a tempo run and 2 - try for top 20. Happy with the result
1km splits:
3:18
3:36
4:39
3:34
3:29
4:22
3:57
0:07
Two laps of a 3.5km course. Ran alone from 3km, only passing two runners in the second lap. One before the start of the big climb and the other some 150m from the end.
I can go faster. I have to risk more.
Sprinted away from 17th when passing him and felt really strong.
Course profile:
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Training Session
Saturday 29th October 2011, 14:17
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How I Felt
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Tired
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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31m 18s
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Distance
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6.24 KM (Approx)
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Easy, to rest, but felt very tired after only sleeping 3 hours.
4 strides.
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Training Session
Friday 28th October 2011, 11:04
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How I Felt
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OK
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Weather
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Warm
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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52m 00s
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Distance
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10.44 KM (Approx)
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Easy, to rest.
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Training Session
Thursday 27th October 2011, 16:12
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How I Felt
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OK
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Weather
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Humid
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Type Of Session
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Running - Hill Work
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Route
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Surface
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Mixed
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Duration
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1h 16m 14s
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Distance
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14.09 KM (Approx)
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warm up - 28mins+, cool down - 17mins++
Goal - 10 hillls (+- 145m) Working on sprinting form.
29.6; 31.1; 30.3; 30.6; 30.4; 29.7; 29.1; 29.8; 28.9; 28.1
Avg: 29.8
Recovery avg: 64.5
The last one was hard. I felt the effects of the first one immediately.
Hard but good session.
After the first I told Al that I wanted to average 30 secs...
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Training Session
Wednesday 26th October 2011, 16:37
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How I Felt
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OK
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Weather
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Windy
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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1h 08m 05s
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Distance
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14.3 KM (Approx)
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With Al (in EUL with Hel too).
Feeling great at 4:40/km but we went as fast as 4:08 and then even 4:20 hurt the legs (just a bit heavy).
Lots of puddles, windy, overcast
4 strides.
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Training Session
Tuesday 25th October 2011, 15:41
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Fartlek Session
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Route
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Surface
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Mixed
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Duration
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1h 28m 03s
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Distance
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18.05 KM (Approx)
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Fartlek session: 5x3min + 1min
Recovery: 4x3min + 1min
Goal: just getting it done while trying not to suffer too much 
(with Al) Warm up: 36mins++, cool down: 22mins+
Undulating and some parts with sharp turns.
GPS data: 849.78m; 846.29m; 840.74m; 860.23m; 850.49m; 324.53m
Better than expected.
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Training Session
Monday 24th October 2011, 16:03
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How I Felt
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Good
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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1h 04m 40s
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Distance
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13.67 KM (Approx)
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With Al.
Feeling good. Legs a bit tired.
4 strides.
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Training Session
Monday 24th October 2011, 08:45
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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30m 02s
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Distance
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6.45 KM (Approx)
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As I felt. Not too tired.
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Training Session
Sunday 23rd October 2011, 12:51
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How I Felt
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OK
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Weather
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Raining
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Type Of Session
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Running - Intervals
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Route
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Surface
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Mixed
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Duration
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1h 17m 01s
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Distance
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15.94 KM (Approx)
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warm up - 30mins, cool down - 22mins+
Goal - 4 x Forest loop. 1.07km fast with 410m recovery.
4:04.5; 4:05.7; 3:59.8; 3:54.3
Avg: 4:01.1
Recovery avg: 2:18.1
Forest track, some ups and downs and very tight corners.
Some wind but I felt good. I think I went out too conservatively, afraid I wouldn't be able to maintain that sort of pace. The last one was hard but it was a good session.
For the first time in more than 6 weeks it rained in Lisbon. It had to start during my intervals The last two were wet.
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Training Session
Sunday 23rd October 2011, 09:25
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Fartlek Session
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Route
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Surface
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Mixed
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Duration
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1h 04m 00s
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Distance
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14 KM (Approx)
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14km/8.7mi
Fartlek, most of it with a friend. Focusing on form, not time/distance - apart from two timed 1km efforts.
1st - 3:33 (with friend)
2nd - 3:13 - 1:34, 1:39 (alone)
I felt quite heavy-legged at start so getting those times, and the run in general being good, made it a great session!
3x10 press-ups
3x10 sit-ups
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Training Session
Saturday 22nd October 2011, 15:20
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How I Felt
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OK
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Weather
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Warm
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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42m 04s
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Distance
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9.37 KM (Approx)
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As I felt. Supposed to be a rest day but got some sub 4:20 kms in and felt good
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Training Session
Friday 21st October 2011, 14:27
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How I Felt
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OK
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Weather
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Warm
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Type Of Session
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Running - Hill Work
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Route
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Surface
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Mixed
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Duration
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1h 00m 00s
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Distance
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11.83 KM (Approx)
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warm up - 28mins+, cool down - 17mins++
Goal - 10 hillls (+- 155m) Not checking transit times. Working on maintaining good form throughout.
33.7; 35.0; 34.6; 34.8; 34.0; 33.8; 33.2; 32.9; 31.7; 30.0
Avg: 33.5
Recovery avg: 56.6
Tired during warm-up. Better as the session progressed.
Maintained good form, high knees, strong arm movement.
Trying to go under 30 for the last and the time was actually 29,95
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Training Session
Thursday 20th October 2011, 15:55
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How I Felt
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OK
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Weather
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Warm
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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1h 06m 14s
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Distance
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13.74 KM (Approx)
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With Al. Progressively faster. Feeling the mileage.
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Training Session
Thursday 20th October 2011, 09:32
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How I Felt
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OK
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Weather
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Warm
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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33m 03s
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Distance
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6.66 KM (Approx)
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A bit tired but not too bad.
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Training Session
Wednesday 19th October 2011, 15:42
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How I Felt
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OK
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Weather
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Warm
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Type Of Session
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Running - Fartlek Session
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Route
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Surface
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Mixed
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Duration
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1h 11m 00s
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Distance
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14.02 KM (Approx)
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Fartlek session: 2(6x1min) - see 6.10.2011
Recovery: 2(5x1min) easy. 4 mins between sets.
Goal: To work on cadence and not fearing going out fast.
(with Al) Warm up: 31mins+++, cool down: 12mins++
BVPark - Flatish and hilly sections so not too concerned with the distances ran.
GPS data: 343.24m; 318.43m; 280.00m; 287.44m; 314.01m; 276.48m; 301.74m; 269.27m; 297.46m; 295.65m; 324.31m; 334.94m
Felt very good in the first one but it got worse after that. Towards the end of the 10th the form improved and the last two were good again.
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Training Session
Tuesday 18th October 2011, 15:56
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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1h 13m 13s
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Distance
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15.22 KM (Approx)
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With Al, goal was to run 20mins easy and then increase the pace.
We got 3kms sub 4:20/km and then ran the U-km in 3:27
A bit tired but working well.
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Training Session
Monday 17th October 2011, 16:28
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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1h 06m 00s
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Distance
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13.06 KM (Approx)
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With Al.
Taking it easy. Not too tired.
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Training Session
Monday 17th October 2011, 10:10
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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30m 10s
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Distance
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6.2 KM (Approx)
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Easy run.
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Training Session
Sunday 16th October 2011, 17:24
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Tempo Run
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Route
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Surface
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Mixed
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Duration
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1h 20m 33s
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Distance
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15.52 KM (Approx)
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With Al.
Warm-up: 25mins+, Cool-down: 25mins+
See 11.08.2011
Goal was to do the 4.75km loop in around 18:15 - then added doing the last fast km. We did it in 18:15
Ran the 5km, Al went for a second lap while I stopped some minutes and then ran very slowly waiting for him.
Accelerated as I saw him (around 300m) and then went for it in the last km.
5km - 18:56
Splits: 3:46.7, 3:45.7, 3:58.5, 3:55.3, 3:30.2 + 3:27 (I pulled all the way)
After a good start it somehow got slower.
I was feeling great at that speed but seemed to be afraid to go faster 
That 3:30 in the end shows that I was still full of running as it was quite easy.
The 3:27 included three 90º turns and one 180º one so it was well worth something closer to 3:20 and, again, I felt good.
I have to risk more but it was still a good session.
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Training Session
Saturday 15th October 2011, 14:03
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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33m 06s
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Distance
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6.12 KM (Approx)
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Rest day.
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Training Session
Friday 14th October 2011, 15:36
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Hill Work
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Route
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Surface
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Mixed
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Duration
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53m 09s
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Distance
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9.4 KM (Approx)
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warm up - 30mins, cool down - 11mins+
Goal - 10-12 hillls (+- 125m) Short very steep. Just survive them
24.3; 26.8; 26.3; 26.5; 27.4; 27.8; 27.6; 27.4; 27.4; 25.5
Avg: 26.7
Recovery avg: 49.7
Very hard! Very short recovery for the effort required.
Al started a bit behind, caught and passed me.
Slow cadence
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Training Session
Thursday 13th October 2011, 16:39
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Road
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Duration
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1h 03m 00s
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Distance
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12.25 KM (Approx)
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Easy, with Al.
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Training Session
Wednesday 12th October 2011, 11:45
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Speed Work
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Route
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Surface
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Mixed
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Duration
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51m 49s
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Distance
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11.14 KM (Approx)
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1 Mile Time Trial
warm up - 24mins+ (including 4 strides)
On track - 5:17.4
Hot, slight breeze on back straight and into the bend.
The calves seemd to have recovered from the last few days' training but during the strides I felt that I didn't have the speed in me.
Went out too slow for the first half and then had to pick up the pace.
Passed 1.000m 1sec slower than last time, in 3:19 but then at the bell I was 1sec ahead in 4:00. Again a 77 secs last lap.
It was hard work and a bit disappointing that after one month I only got 0.9secs off the previous SB. Anyway, a new SB
Rested for +- 5mins (walking/standing) and then followed with:
6x200m Recovery 200m easy. The goal was just to do whatever I could. Trying for sub 38secs at least.
37.3; 37.9; 37.2; 37.3; 37.3; 34.2
Avg: 36.9
Recovery avg: 70.0
Only in the last one's final 120m (with tv-like commentary in my head) I managed to feel that I was running a proper fast rep.
Cool down - 13min+
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Training Session
Tuesday 11th October 2011, 13:15
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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1h 05m 06s
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Distance
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14.06 KM (Approx)
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Very hot - 30ºC-34ºC.
Calves tired - feeling it on uphills.
Apart from that feeling ok.
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Training Session
Monday 10th October 2011, 11:29
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Long Run
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Route
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Surface
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Mixed
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Duration
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1h 33m 05s
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Distance
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20.3 KM (Approx)
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Very hilly route (except for 2nd, 3rd/18th, 19th kms).
Goal was to run at 4:45/4:50km. In the end averaged 4:45/km and not really tired from yesterday's race - still feeling it a bit though.
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Race
Sunday 9th October 2011, 08:43
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How I Felt
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OK
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Weather
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Hot And Sunny
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Surface
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Road
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Duration
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59m 17s
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Distance
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13.11 KM (Approx)
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Very low key race. It was meant to be 7km but it was 6.2/6.3km I got 6.24km on the GPS.
23:09 - 4th
Very warm and into a bit of wind after 2km.
1mile in I was 6th and 5 minutes later 4th where I stayed until the end. 3rd some 25 seconds ahead and 5th almost 1 minute behind.
Still tired (having slept only two hours didn't help). Felt more like a tempo run as I didn't have any turn of speed in me.
1km splits - GPS data not very trustworthy as we went through three tunnels between 3km and 6km.
3:21 - In 2nd/3rd - (1st then finished 6th and 3rd/2nd finished 5th) - mostly downhill.
3:55 - all uphill
3:42 - very gentle downhill, into the wind.
3:34 - two tunnels - down and up.
3:54 - one tunnel - the rest flat
3:46 - flat with last 150m uphill
0:54 - last 240m - almost 200m uphill and then downhill to the finish.
A bit disappointed with the overall pace as I know I couldn't have gone much faster today.
I'm work in progress though and today's race will help.
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Training Session
Saturday 8th October 2011, 12:21
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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36m 00s
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Distance
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7.6 KM (Approx)
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Easy with 4 strides in the last 2km.
Not too energetic during most of the run but good during the strides.
Ran over tomorrow's race last 2km again.
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Training Session
Friday 7th October 2011, 11:51
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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50m 03s
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Distance
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10.31 KM (Approx)
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Easy. Feeling yesterday's Fartlek but nothing much.
Taking it easy with Sunday's race in mind.
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Training Session
Thursday 6th October 2011, 12:43
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Fartlek Session
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Route
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Surface
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Mixed
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Duration
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1h 04m 01s
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Distance
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14.2 KM (Approx)
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Fartlek session: 12x1min
Recovery: 11x1min
Goal: Focusing on cadence and range.
Warm up: 18mins, coold down: 22mins++
Hilly route so not too concerned with the distances ran - 7 of the first 8 were mostly uphill. Very hot. 29ºC in the shade, 35ºC in the sun.
GPS data: 286.87m; 296.51m; 251.92m; 276.66m; 237.88m; 297.54m; 277.55m; 242.74m; 294.21m; 311.70m; 285.50m; 315.91m
Feeling much stronger. Was going for 10 but in the end made the 12. Trying hard to get to 300m 
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Training Session
Wednesday 5th October 2011, 12:53
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Regular Run
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Route
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|
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Surface
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Mixed
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Duration
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1h 00m 00s
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Distance
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12.23 KM (Approx)
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Still a bit tired. Included the reconnaissance of the first 4km of next Sunday's race with a couple of faster kms there.
Very hot!
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Training Session
Tuesday 4th October 2011, 11:10
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Fartlek Session
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Route
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|
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Surface
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Mixed
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Duration
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51m 01s
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Distance
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11.21 KM (Approx)
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Fartlek session: 4x3min
Recovery: 3x2min
Goal: Still a bit tired so just wanted to go as I felt.
Warm up: 15mins, cool down: 17mins+++
Mostly undulating with the last section flatt but with six 90º turns.
GPS data: 799.77m; 807.48m; 806.76m; 835.92m
Better than expected but not as good as desired.
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Training Session
Monday 3rd October 2011, 11:04
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How I Felt
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Tired
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Weather
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Hot And Sunny
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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1h 09m 02s
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Distance
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14.11 KM (Approx)
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Tired from the start. Took it easy.
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Training Session
Sunday 2nd October 2011, 17:34
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How I Felt
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OK
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Weather
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Warm
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Type Of Session
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Running - Hill Work
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Route
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Surface
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Mixed
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Duration
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54m 21s
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Distance
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11.36 KM (Approx)
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warm up - 19mins+, cool down - 20mins++
Goal - 10 hillls (+- 195m) Short and not very steep to have an "easy" session and still work on my speed.
34.3; 35.8; 34.7; 35.2; 35.5; 34.9; 34.5; 35.2; 33.2; 31.7
Avg: 34.5
Recovery avg: 59.9
Feeling stronger. Better as the session progressed. Right calves a bit sore.
Al caught me in Gu
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Training Session
Saturday 1st October 2011, 11:00
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Mixed
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Duration
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1h 07m 02s
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Distance
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13.68 KM (Approx)
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Getting better.
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