|
View Profile: Fulmar
|
Fulmar 
|
|
Mile-O-Meter
|
|
Week
|
Type
|
Total Miles
|
| | This Week | Running | 54.12 * |
| | 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
|
|
|
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
|
|
|
|
|
Blog Entries For November 2011
|
|
Training Session
Wednesday 30th November 2011, 09:42
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
35m 08s
|
|
Distance
|
7.07 KM (Approx)
|
|
|
Rest run.
|
|
Training Session
Tuesday 29th November 2011, 11:43
|
|
How I Felt
|
OK
|
Weather
|
Humid
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 05m 13s
|
|
Distance
|
14.8 KM (Approx)
|
|
Similar weather to yesterday's, slightly milder.
Set Virtual Partner to race yesterday's Fulmar 
Because of GPS problems I went out already with a 130m deficit. Caught up after 2.5km and then gradually increased the distance which was of around 610m at the end.
Felt much better than yesterday and ran some great splits.
Very happy with this session.
|
|
Training Session
Monday 28th November 2011, 09:13
|
|
How I Felt
|
OK
|
Weather
|
Humid
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 08m 00s
|
|
Distance
|
14.61 KM (Approx)
|
|
Cold mist. Very humid.
Still a bit of a headache and the legs not responding too well.
|
|
Training Session
Sunday 27th November 2011, 07:57
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 30m 01s
|
|
Distance
|
17.8 KM (Approx)
|
|
9ºC at start.
With Ca in middle 13.5km.
Very hilly.
Feeling good.
|
|
Training Session
Saturday 26th November 2011, 08:17
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Hill Work
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 49m 02s
|
|
Distance
|
19.86 KM (Approx)
|
|
warm up: 36mins - included 3 strides and slowly running to the start
cool down: 17mins
session: 6 x "hill" See 18.09.2010
recovery: easy run, completing the loop back to the start - between 4:04 and 4:25 running and then from 12secs to 43secs waiting.
"False start" on 4th means about two seconds faster.
1:25.6, 1:25.1, 1:27.8, 1:28.0, 1:25.3, 1:22.3
Avg: 1:25.7
Recovery avg: 4:40.6
Going with a 14 and a 16 year olds. Well, the 16 year old was well ahead.
Stayed with the boy until the big climb and then lost a few seconds there  I think it's still because of the cold, I was really having to work hard on the hill.
Recovered well for a sprint in the last section.
|
|
Training Session
Friday 25th November 2011, 19:25
|
|
How I Felt
|
Bad
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
35m 29s
|
|
Distance
|
7.08 KM (Approx)
|
|
|
Cold... Didn't feel like running.
|
|
Training Session
Thursday 24th November 2011, 07:49
|
|
How I Felt
|
Bad
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
55m 04s
|
|
Distance
|
10.29 KM (Approx)
|
|
|
Cold.
|
|
Training Session
Wednesday 23rd November 2011, 19:10
|
|
How I Felt
|
Bad
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
33m 07s
|
|
Distance
|
6.13 KM (Approx)
|
|
|
Didn't feel like running.
|
|
Training Session
Tuesday 22nd November 2011, 18:26
|
|
How I Felt
|
Bad
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
41m 01s
|
|
Distance
|
8.68 KM (Approx)
|
|
|
Felt the cold coming on Saturday. Getting worse day by day...
|
|
Training Session
Monday 21st November 2011, 16:50
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 00m 00s
|
|
Distance
|
12.4 KM (Approx)
|
|
Some 7km with JqAl. Good changes of pace.
A bit tired.
Occasional light rain.
|
|
Training Session
Sunday 20th November 2011, 17:23
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 32m 00s
|
|
Distance
|
18.1 KM (Approx)
|
|
With Al.
Feeling strong but he was tired so we kept an easy pace. Faster in the last 3km.
|
|
Training Session
Saturday 19th November 2011, 17:20
|
|
How I Felt
|
OK
|
Weather
|
Humid
|
|
Type Of Session
|
Running - Hill Work
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
53m 15s
|
|
Distance
|
10.52 KM (Approx)
|
|
warm up - 22mins+, cool down - 17mins
See 27.10.2011
Goal - 10 hillls (+- 145m)
31.2; 32.6; 31.1; 31.7; 30.9; 31.3; 30.6; 31.0; 29.5; 27.5
Avg: 30.7
Recovery avg: 60.8
Light rain during hills.
I was very surprised when I got home and compared the times with what I did in October.
I had forgotten what I'd done then and thought I had been much faster today. Well, it felt a lot easier but I am disappointed with the times.
Not feeling emotionally well beforehand may have had something to do with the result.
|
|
Training Session
Friday 18th November 2011, 16:59
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 07m 00s
|
|
Distance
|
14.05 KM (Approx)
|
|
With Al.
Rain? Raaaaiiiin? That was a deluge!!!!! 
4 strides
|
|
Training Session
Thursday 17th November 2011, 16:20
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 16m 22s
|
|
Distance
|
15.13 KM (Approx)
|
|
With Al.
A bit tired but ran well when Hel joined us.
4 strides
|
|
Training Session
Wednesday 16th November 2011, 17:08
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Speed Work
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 12m 27s
|
|
Distance
|
13.57 KM (Approx)
|
|
With Al - reps with group.
warm up - 33mins++ (including 4 strides) - cool down - 19min++
10x300m Recovery +-70secs easy. No specific goal as I haven't done any similar session in a long time. I just wanted to stay with the group.
55.1; 55.6; 55.3; 54.9; 54.3; 54.2; 55.6; 55.5; 55.1; 50.6
Avg: 54.6
Recovery avg: 69.7
I tried to stay with the group but ended up at the end of it for the first three and on my own until the 9th with the next guys also far behind.
On the 10th I went out really well (surprised myself) and stayed with the front guys for 130m. Started losing ground then but still managed a decent sprint to the line to stay ahead of two that had been faster in the previous reps.
Very happy with the last one and generally happy with the whole session.
|
|
Training Session
Tuesday 15th November 2011, 16:44
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 19m 00s
|
|
Distance
|
16.15 KM (Approx)
|
|
With Al.
Some rain.
Pace down to 4:30/km in the group - feeling so much better!
|
|
Training Session
Monday 14th November 2011, 14:29
|
|
How I Felt
|
Tired
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
31m 04s
|
|
Distance
|
6.15 KM (Approx)
|
|
|
Contemplative run.
|
|
Training Session
Sunday 13th November 2011, 15:38
|
|
How I Felt
|
Tired
|
Weather
|
Warm
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
31m 21s
|
|
Distance
|
6.43 KM (Approx)
|
|
|
Getting better but still tired.
|
|
Training Session
Saturday 12th November 2011, 14:57
|
|
How I Felt
|
Tired
|
Weather
|
Warm
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
32m 10s
|
|
Distance
|
6.43 KM (Approx)
|
|
|
Slightly better than yesterday but still too tired.
|
|
Training Session
Friday 11th November 2011, 10:11
|
|
How I Felt
|
Tired
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
59m 00s
|
|
Distance
|
11.11 KM (Approx)
|
|
11.11.11, 11.11km at 11:11
Felt VERY tired  Al is feeling the same way... I wonder if we caught something.
|
|
Training Session
Thursday 10th November 2011, 16:31
|
|
How I Felt
|
OK
|
Weather
|
Humid
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 01m 00s
|
|
Distance
|
10.88 KM (Approx)
|
|
With Al.
A bit tired but nothing much. Some very easy minutes in the beginning and end.
Hurt my adductors, again!!!!, by playing basketball in the end 
|
|
Training Session
Wednesday 9th November 2011, 17:10
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Fartlek Session
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 28m 03s
|
|
Distance
|
17.16 KM (Approx)
|
|
With Al, on track with others.
10 x +- 60secs with +- 80secs recovery - the coach blew the whislte and I think he got distracted a few times.
Lots of rain and the track was full of puddles.
In the end the left knee was a bit sore.
GPS data:
Avg: 332.03m; 355.34m; 318.87m; 326.01m; 330.40m; 327.19m; 337.37m; 333.16m; 330.09m; 361.12m
61.7secs / 335.16m
Recovery avg: 83.7secs
Working well, focusing on posture and cadence.
|
|
Training Session
Tuesday 8th November 2011, 16:23
|
|
How I Felt
|
Heavy Legged
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 17m 01s
|
|
Distance
|
14.6 KM (Approx)
|
|
With Al. Easy.
Downpour in the end
|
|
Training Session
Monday 7th November 2011, 15:58
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Tempo Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 26m 02s
|
|
Distance
|
17.41 KM (Approx)
|
|
With Al.
Warm-up: 30mins+++, Cool-down: 20mins+++
See 11.08.2011 and 16.10.2011
I felt yesterday's session all along but Al wanted to do the laps so I went along for one.
Goal: 5km around 19mins.
Ran the 5km, Al went for a second lap and I ran easy for 11mins+++. Caught him later and
ran one fast km.
5km - 18:55
Splits: 3:48.2, 3:47.9, 3:56.5, 3:50.8, 3:32.1 + 3:21.1
I let Al pull the first 3km as I was feeling quite heavy-legged. I finished well but tired.
The 3:21 included five 90º turns and tripping once. Needed a very fast start to catch Al. I was very (positively) surprised by this time 
Very sore left adductors afterwards 
|
|
Training Session
Sunday 6th November 2011, 15:33
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 50m 02s
|
|
Distance
|
21.2 KM (Approx)
|
|
With Al.
Very hilly course, some narrow paths and mud.
Enjoyed it a lot
|
|
Training Session
Saturday 5th November 2011, 14:46
|
|
How I Felt
|
OK
|
Weather
|
Windy
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
58m 00s
|
|
Distance
|
11.8 KM (Approx)
|
|
warm up - 26mins+, cool down - 18mins+
Goal - 10 hillls (+- 155m) Not checking transit times. Aiming for a better average than last time. See 21.10.2011
32.4; 33.1; 32.8; 32.4; 32.8; 31.8; 31.9; 32.0; 31.0; 29.3
Avg: 32.0
Recovery avg: 55.8
Three quarters of the hill into a "decent" wind. Rained during warm-up so I felt a bit cold. The ground wasn't slippery at all.
Decided to go for it and not fear blowing up.
Maintained good form.
Knowing that I'd achieved the session goal I wanted a PB in the last one 
Great session
|
|
Training Session
Friday 4th November 2011, 17:21
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 15m 01s
|
|
Distance
|
15.1 KM (Approx)
|
|
|
With Al. As we felt.
|
|
Training Session
Thursday 3rd November 2011, 16:55
|
|
How I Felt
|
OK
|
Weather
|
Humid
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 04m 01s
|
|
Distance
|
13.41 KM (Approx)
|
|
The headache came back in the morning but had cleared by run-time.
I was actually feeling quite strong. With Al, joined a group and then, around 37:00 I took a bad fall - going round a tree, 180º turn... muddy and dark
Bruised the outside of my left knee and gt a few cuts on my right hand.
Al waited and then we worked on catching the group with two sub 4:10 kms. I went home then with another sub 4:10 but felt the effects of the fall and slowed down.
|
|
Training Session
Wednesday 2nd November 2011, 12:00
|
|
How I Felt
|
Bad
|
Weather
|
Humid
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
43m 01s
|
|
Distance
|
8.44 KM (Approx)
|
|
The headache I got after yesterday's funeral came back.
After 1.5km I started seeing some "shining light" in front of me, wherever I looked. After a couple of minutes I stopped until it went away.
Then I felt very tired and soon abandoned the plan which was to do a hill session.
Later had to stop again around 4.9km to recover... After that felt stronger again but decided to cut it short.
|
|
Training Session
Tuesday 1st November 2011, 10:56
|
|
How I Felt
|
Heavy Legged
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 10m 01s
|
|
Distance
|
14.72 KM (Approx)
|
|
|
As I felt. Hilly course in the city. Heavy legs.
|
|
