|
View Profile: Fulmar
|
Fulmar 
|
|
Mile-O-Meter
|
|
Week
|
Type
|
Total Miles
|
| | This Week | Running | 37.61 * |
| | 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 April 2012
|
|
Training Session
Monday 30th April 2012, 12:31
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
52m 00s
|
|
Distance
|
10.51 KM (Approx)
|
|
Took it easy.
Last 5 minutes with V, a 4 year old boy 
Valborg!!!!!!!!!
6.53mi
|
|
Training Session
Sunday 29th April 2012, 13:24
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 03m 01s
|
|
Distance
|
11.57 KM (Approx)
|
|
Exploring the woods. Some very demanding, technical sections but beautiful!
First really warm day since I came to Sweden - cold in the wind.
7.19mi
week - 89.24km/55.45mi
|
|
Training Session
Saturday 28th April 2012, 15:48
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
51m 01s
|
|
Distance
|
11.56 KM (Approx)
|
|
Went out to do some 6km/7km but despite the rain and "grey ceiling" I loved this run.
Getting faster and faster with the 11th km in 4:11 Adductors much better!
7.18mi
|
|
Training Session
Friday 27th April 2012, 12:59
|
|
How I Felt
|
OK
|
Weather
|
Windy
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 04m 00s
|
|
Distance
|
12.51 KM (Approx)
|
|
Took it very easy. Very windy on the way to the forest.
7.78mi
|
|
Training Session
Thursday 26th April 2012, 17:57
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 10m 11s
|
|
Distance
|
14.03 KM (Approx)
|
|
Bad start... Empty stomach, bad mood...
Then met Le&As, ran really well... So difficult with the mud! No grip at times.
Happy to have run well and the Sun/Elk................................... 
8.72mi
|
|
Training Session
Wednesday 25th April 2012, 16:57
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 00m 00s
|
|
Distance
|
12.46 KM (Approx)
|
|
A bit tired, especially towards the end but took it easy.
No food since 8:40am may be the reason 
7.74mi
|
|
Training Session
Tuesday 24th April 2012, 16:17
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 08m 00s
|
|
Distance
|
15.6 KM (Approx)
|
|
Planned to run around 10km but changes in plans saw me having to run back home
Feeling surprisingly strong.
GPS not charged so ran with a "normal" watch. Wow 
9.70mi
|
|
Training Session
Monday 23rd April 2012, 14:54
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
53m 00s
|
|
Distance
|
11.51 KM (Approx)
|
|
A bit tired. Adductors still sore.
7.15mi
|
|
Training Session
Sunday 22nd April 2012, 16:02
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
30m 00s
|
|
Distance
|
6.21 KM (Approx)
|
|
After all the London Marathon emotions I really enjoyed this short run in the rain
3.86mi
week - 81.01km/50.34mi
|
|
Training Session
Saturday 21st April 2012, 14:40
|
|
How I Felt
|
Tired
|
Weather
|
Humid
|
|
Type Of Session
|
Running - Long Run
|
Route
|
Green
|
|
Surface
|
Mixed
|
Duration
|
1h 30m 24s
|
|
Distance
|
18.55 KM (Approx)
|
|
Cloudy, a few drops of rain.
Tired... Stopped around 13km to play with the kids and then ran the next 5km+ just wanting to get it over with.
Green: 46:06.6
11.53mi
|
|
Training Session
Friday 20th April 2012, 17:34
|
|
How I Felt
|
Heavy Legged
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
Orange
|
|
Surface
|
Mixed
|
Duration
|
1h 05m 00s
|
|
Distance
|
14.15 KM (Approx)
|
|
Light rain. Legs still heavy, especially quads, but feeling strong.
Aimed for a course PB (32:13.3 - see 11.04.2012) and only in the last 300m clocked a slower split
Massive improvement!
30:56.9 (4:32.8, 4:28.7, 4:13.4, 4:03.6, 4:12.3, 4:18.7, 3:50.8, 76.5)
8.79mi
|
|
Training Session
Thursday 19th April 2012, 17:12
|
|
How I Felt
|
Heavy Legged
|
Weather
|
Cold
|
|
Type Of Session
|
Running - Speed Work
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 10m 00s
|
|
Distance
|
13.03 KM (Approx)
|
|
With the local club.
After a short running/walking warm-up we did some drills, short (lamppost) fartlek and very intense hills.
I then ran easy on my own for 7km more.
8.10mi
|
|
Training Session
Wednesday 18th April 2012, 08:34
|
|
How I Felt
|
Heavy Legged
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
38m 06s
|
|
Distance
|
8.41 KM (Approx)
|
|
In Stockholm, to Rosendal.
Feeling yesterday's session but still maintaining a good pace.
5.23mi
|
|
Training Session
Tuesday 17th April 2012, 17:09
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Intervals
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 07m 52s
|
|
Distance
|
14.54 KM (Approx)
|
|
RS Intervals. Warm-up, drills, strides.
Divided into groups - I was in the fastest one hoping to run the undulating 1km loop in 3:40/3:45. In the end the loop was around 970m.
I really didn't want to blow up. This was a run/job interview! Took it "easy" in the first six, sped up a bit in the 7th and went with the first guy in the 8th - felt surprisingly fresh until around 600m.
3:24.2, 3:28.5, 3:30.3, 3:29.4, 3:32.0, 3:30.5, 3:27.5, 3:13.9
9.04mi
|
|
Training Session
Monday 16th April 2012, 12:56
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Cross Country
|
Duration
|
30m 26s
|
|
Distance
|
6.12 KM (Approx)
|
|
Easy, to rest for tomorrow's intervals.
3.80mi
|
|
Training Session
Sunday 15th April 2012, 13:33
|
|
How I Felt
|
Heavy Legged
|
Weather
|
Windy
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
54m 20s
|
|
Distance
|
11.59 KM (Approx)
|
|
Heavy legs and I just couldn't run slower 
It was fun to overtake horses (and their riders) 
7.20mi
week - 82.13km/51.03mi
|
|
Training Session
Saturday 14th April 2012, 14:33
|
|
How I Felt
|
OK
|
Weather
|
Windy
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
52m 24s
|
|
Distance
|
10.75 KM (Approx)
|
|
As I felt.
6.68mi
|
|
Training Session
Friday 13th April 2012, 15:17
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
Green
|
|
Surface
|
Cross Country
|
Duration
|
52m 26s
|
|
Distance
|
11.68 KM (Approx)
|
|
Unbelievable. Tired and sleepy, very muddy course and constant rain...
After almost 6 minutes warming up really easy I started on the Green course and came to a 4 second deficit on the first km. I thought that was it but kept going and working well. 10 seconds up on the second made me believe that a course PB could "happen" but I never thought it would be like this.
Conditions were very difficult with all the water and mud but somehow I was getting huge chunks out of the previous PB on each split!
Very hard last 800m to go under 19:00.
In the end:
44:05(23:01+21:04) -> 42:27(21:59+20:28) -> 41:49(22:06+19:43)
7.26mi
|
|
Training Session
Thursday 12th April 2012, 15:57
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Tempo Run
|
Route
|
Orange
|
|
Surface
|
Mixed
|
Duration
|
1h 00m 00s
|
|
Distance
|
13.06 KM (Approx)
|
|
First run in Sweden without gloves and a second layer (still, the right hand "froze")
Orange Loop. Warm-up to the place where I started the tempo session on the 6th of April and then 5km Tempo (3:56.6, 4:03.2, 3:48.2, 3:41.4, 3:25.3) - then easy.
The goal was to try and stay just under last time's splits to try and beat the 19:33 YB and maybe go under 19:30. I had thought about the possibility of a sub 19:00 run but that would mean some crazy splits and I didn't feel rested enough. Actually my adductors were still quite stiff at the start and after a slower (3secs) first split I thought about aborting the attempt but decided to check the second split and decide then.
7secs faster than last time encouraged me and got me on track for 19:30.
The third km's time was a bit of a surprise and the 4th quite a shock as I was feeling better and better.
On the last km I knew I would need a sub 3:30 to go under 19:00 and that that was going to hurt but I believed!
I kept the pace around 3:35/3:40 knowing that the last 350m are downhill.
When I got there I picked up the pace and pulled out my fastest km of the year finishing in 18:54.6!!!
see 27.02.2012 and 6.04.2012
8.12mi
|
|
Training Session
Wednesday 11th April 2012, 17:00
|
|
How I Felt
|
OK
|
Weather
|
Humid
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
Orange
|
|
Surface
|
Mixed
|
Duration
|
1h 04m 31s
|
|
Distance
|
13.51 KM (Approx)
|
|
Back on the Orange Loop (+- 7.3km) but now to record a time (trying to be at least as fast as on my first Green Loop). Feeling very tired and still sore (trampoline) but ran well and faster than expected.
These forests are crazy with all the roots, mud, hills and turns but they motivate me so much I feel like going fast even when I haven't planned to!
32:13.3 (4:47.9, 4:41.1, 4:15.7, 4:11.1, 4:28.2, 4:29.3, 4:08.0, 72.0)
8.40mi
|
|
Training Session
Tuesday 10th April 2012, 16:45
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Long Run
|
Route
|
Green
|
|
Surface
|
Mixed
|
Duration
|
1h 15m 04s
|
|
Distance
|
16.3 KM (Approx)
|
|
After that mistake on Saturday I was hungry!
I spent 1h30m+ jumping up and down and playing with the kids on the trampoline yesterday and today I felt soooooooo sore! Especially the adductors!
And it was raining! A lot! But I really wanted a course record and went for it.
The first 500m were hard but I focused and committed and went for it.
Only the 9th km was (0.2sec) slower than last time and I got a huge PB
44:05(23:01+21:04) -> 42:27(21:59+20:28) -> yes, I was getting tired by the end 
10.13mi
|
|
Training Session
Monday 9th April 2012, 13:53
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
24m 11s
|
|
Distance
|
5.24 KM (Approx)
|
|
No time for more 
Rainy and windy.
3.26mi
|
|
Training Session
Sunday 8th April 2012, 21:00
|
|
How I Felt
|
OK
|
Weather
|
Humid
|
|
Type Of Session
|
Running - Hill Work
|
Route
|
|
|
Surface
|
Road
|
Duration
|
56m 07s
|
|
Distance
|
10.01 KM (Approx)
|
|
warm up - 36mins++, cool down - 9mins+
Goal - 6 hillls (+- 165m) Working on form and knee-lift.
44.2; 45.3; 45.5; 44.4; 43.4; 40.2
Avg: 43.8
Recovery avg: 71.9
Filmed the hills and only the last one looked "good"... I have to work on stride length.
3.10km barefoot - grass/dirt - 16:15 - During warm-up. soft grass, some dirt/mud and twigs. Tiny 350m loop. Felt like I could go on forever. Toes very cold in the first minutes but better afterwards.
6.22mi
week - 82.06km/51.33mi
|
|
Training Session
Saturday 7th April 2012, 16:15
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 06m 01s
|
|
Distance
|
14.13 KM (Approx)
|
|
Felt like going for a Green Loop PB but while looking at the watch missed one of the signs  and went off course... After some blasphemy got back on it and veered onto the Orange one recording a 3:53km on the road on the way back home.
1km barefoot - forest tracks - 5:34 - Bad choice. Too much gravel on this section. Just did enough to complete 1km but ouch...
8.78mi
|
|
Training Session
Friday 6th April 2012, 12:38
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Tempo Run
|
Route
|
Orange
|
|
Surface
|
Mixed
|
Duration
|
1h 00m 29s
|
|
Distance
|
13.02 KM (Approx)
|
|
From Lot's. Light rain.
Orange Loop. 5km easy and then 5km Tempo (3:53.3, 4:10.9, 3:53.7, 3:59.5, 3:37.4) - then easy.
19:34.8 is only one second off my YB 5km time and on this course... ->
see 27.02.2012
8.09mi
|
|
Training Session
Thursday 5th April 2012, 17:22
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Long Run
|
Route
|
Green
|
|
Surface
|
Mixed
|
Duration
|
1h 24m 40s
|
|
Distance
|
17.91 KM (Approx)
|
|
Very light rain.
Almost 5mins with Pol.
Then onto the long run (17.24km) and the first Green Loop in the forest.
Strong all the way despite the wet ground, roots, mud, beastly hills and tight turns. BEAUTIFUL!
Finished the loop (9.8km) in 44:05 (5km - 23:01+21:04).
At the end of the loop passed a roe deer just standing there, looking at me, 5 metres away
11.13mi
|
|
Training Session
Wednesday 4th April 2012, 14:34
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Tempo Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
27m 03s
|
|
Distance
|
6.03 KM (Approx)
|
|
Hilly. 1 lap (around 2.5km) easy and the next fast (getting to 3:57 in the last km). Then 1km cool-down. Working hard but feeling strong.
3.75mi
|
|
Training Session
Tuesday 3rd April 2012, 10:57
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 17m 27s
|
|
Distance
|
14.3 KM (Approx)
|
|
Very difficult path around the lake. Roots, fallen trees, mud, 90º drops
Guess what!? I loved it and I stopped several times (even sitting down for more than 10 minutes at a time) to enjoy the scenery, the beauty...
8.89mi
|
|
Training Session
Monday 2nd April 2012, 12:40
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Hill Work
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
46m 35s
|
|
Distance
|
7.21 KM (Approx)
|
|
warm up - 30mins+, cool down - 9mins+
Goal - 10 hillls (+- 52m) Working on form.
14.4; 15.7; 15.9; 16.2; 15.8; 15.8; 16.1; 16.0; 15.9; 14.9
Avg: 15.7
Recovery avg: 27.4
The first one felt so easy! But then the very steep little hill made itself felt and the cold air didn't help.
Very hard on the lungs but it felt like a good workout.
4.48mi
|
|
Training Session
Sunday 1st April 2012, 17:52
|
|
How I Felt
|
OK
|
Weather
|
Cold
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
34m 01s
|
|
Distance
|
7.04 KM (Approx)
|
|
With Soggla on bike. 200m into it I decided to go for a fast 5th km (all asphalt) and ended up with a surprising 3:32 Happy with that
Cold in the wind... brrrr...
4.38mi
week - 66.47km/41.30mi
|
|
