|
View Profile: Fulmar
|
Fulmar 
|
|
Mile-O-Meter
|
|
Week
|
Type
|
Total Miles
|
| | This Week | Running | 0 |
| | 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 May 2012
|
|
Training Session
Thursday 31st May 2012, 15:04
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 00m 13s
|
|
Distance
|
12.73 KM (Approx)
|
|
Heavy-legged at start but then better and better.
As I hadn't yet run barefoot in May I went for 2km/3km around the football pitch. Felt good, picked up the pace and ended up doing 5km 
So many memories of the Highland Games... 
5km barefoot - grass - 22:53.9 - Tempted to try and run a sub 20:00 soon.
7.91mi
|
|
Training Session
Wednesday 30th May 2012, 14:18
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Fartlek Session
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 15m 08s
|
|
Distance
|
16.56 KM (Approx)
|
|
Some wind. Not feeling totally rested (ohhhh what a surprise  ) but wanted to do something fast. Ended up deciding on doing a Fartlek.
Goal: 10x2mins - recovery - 1min - working on form, more than on some pace/distance goal but wanting to run well inside 20mins 5km.
10 x 2mins with 1min recovery
Warm up: 40mins, cool down: 5mins+++
All undulating -> Last two with long flat sections.
GPS data: 512.31m; 510.94; 536.47; 534.96m; 516.39m; 533.84m; 532.71m; 525.58m; 527.87m; 566.97m
Avg: 529.80m
Nothing spectacular (gave me an average for a 18:52 5km) but very consistent without leaving me knackered. Good session
10.29mi
|
|
Training Session
Tuesday 29th May 2012, 13:39
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 15m 00s
|
|
Distance
|
16.68 KM (Approx)
|
|
More and more clouds but warm.
Felt strong and ran progressively faster - after 10km aiming for sub 4:30/km average. Four km under 4:20 (last in 4:05) did the trick
Nosebleed after about 1:05.
10.37mi
|
|
Training Session
Monday 28th May 2012, 14:43
|
|
How I Felt
|
OK
|
Weather
|
Warm
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 45m 20s
|
|
Distance
|
22.33 KM (Approx)
|
|
Some wind. Legs still a bit heavy. Very hilly from 10km to 17km.
Aiming for sub 1:40 half so the goal was to maintain the pace around 4:45/km and then accelerate in the last four - 4:27.8, 4:19.3, 4:11.6, 4:06.1 - to try and improve my best Half-Marathon time (in training) of the year. I wasn't sure about it but thought it was something around 1:38:25. I've just checked (14th of May), it was actually 1:38:22 and today I ran 1:38:16. 
Very tired towards the end.
13.88mi
|
|
Training Session
Sunday 27th May 2012, 14:03
|
|
How I Felt
|
Tired
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
49m 15s
|
|
Distance
|
10.5 KM (Approx)
|
|
Tired legs.
Still managed a good pace.
6.53mi
week - 102.50km/63.69mi
|
|
Training Session
Saturday 26th May 2012, 14:27
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Tempo Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 03m 50s
|
|
Distance
|
14.3 KM (Approx)
|
|
Planned to do hills but in order not to force the right hip-flexors decided to do a 5km tempo run.
I really wanted a YB today!
18:54.6 was the time to beat. that meant keeping a 3:47/km pace and then running a faster last few metres.
I chose the course well. All tarmac but for the last 750m (it made a difference), first and last kms with a little hill and the rest mostly flat(ish).
I put the metronome to work and:
3:46.1, 3:47.8, 3:45.7, 3:45.7, 3:30.0 - I was VERY happy with the 18:35.2 especially when considering that for the first 3.5km I was afraid of going faster and blowing up - I must sort this...
see 27.02.2012, 6.04.2012, 12.04.2012 and 23.05.2012
8.89mi
|
|
Training Session
Friday 25th May 2012, 14:15
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 20m 26s
|
|
Distance
|
16.5 KM (Approx)
|
|
Easy day. Never forcing.
10.25mi
|
|
Training Session
Thursday 24th May 2012, 13:00
|
|
How I Felt
|
Injured
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
45m 26s
|
|
Distance
|
9.7 KM (Approx)
|
|
Right hip-flexors causing a lot of pain. Took it easy but it hurt.
6.03mi
|
|
Training Session
Wednesday 23rd May 2012, 13:46
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Tempo Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 07m 08s
|
|
Distance
|
15.1 KM (Approx)
|
|
Fast-session day but feeling very unsure. Thought about a Tempo Run but still feeling a bit weak... Then, during the 9th km, felt a bit better and picked up the pace. With the 10th km coming to the end I told myself that if it would be under 4:10 I would go for a tempo run and try and get a sub 20:00.
4:13... I went for it!
4:13.7, 3:54.7, 3:52.3, 3:58.9, 3:42.8
With the fourth being 90% uphill and the fifth mostly into a headwind I was very happy with a 19:42.5
see 27.02.2012, 6.04.2012 and 12.04.2012
9.38mi
|
|
Training Session
Tuesday 22nd May 2012, 10:27
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Long Run
|
Route
|
Orange
|
|
Surface
|
Mixed
|
Duration
|
1h 20m 08s
|
|
Distance
|
16.1 KM (Approx)
|
|
Again 27ºC. Again a snake (well two... one was a pancake on the road  )
Still feeling a bit weak but took it easy. Even stopped a few times to enjoy some of the most beautiful places on the course.
10mi
|
|
Training Session
Monday 21st May 2012, 14:52
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 38m 12s
|
|
Distance
|
20.3 KM (Approx)
|
|
Arghhh!!!! So hot and humid!
Started off ok, feeling strong. Good first kms but after Ulvåsen felt weaker and weaker.
The last 4km were never-ending 
15.15km saw a snake on the path! Thin as a pencil, about 45cm/50cm long. Totally black! Beautiful! 
12.62mi
|
|
Training Session
Sunday 20th May 2012, 13:20
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
Orange
|
|
Surface
|
Mixed
|
Duration
|
1h 05m 00s
|
|
Distance
|
14.22 KM (Approx)
|
|
Where did these 27ºC come from all of a sudden? 
I was melting!
Feeling a bit tired but when on the Orange Loop I just couldn't not try to run well
Orange - 32:39.3 with a 4:06 7th km
Fly/mosquito/wasp/bee/bumblebee/etc galore 
8.84mi
week - 101.33km/62.96mi
|
|
Training Session
Saturday 19th May 2012, 11:31
|
|
How I Felt
|
OK
|
Weather
|
Humid
|
|
Type Of Session
|
Running - Fartlek Session
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
34m 04s
|
|
Distance
|
8.06 KM (Approx)
|
|
Cloudy, some wind.
I'd planned to do some reps on the track but after stopping to talk to Fer for a long time (and wanting to watch the Shanghai Diamond League Meeting ) I decided to do a Fartlek instead.
3 x 5mins with 2min recovery
Warm up: 14mins, cool down: 10mins+
First one very undulating; second mostly flat/downhill; third mostly uphill.
GPS data: 1.32km; 1.37km; 1.28km
Avg: 1.32km
Legs felt heavy and I seriously considered postponing this fast session but decided to give it a go and it wasn't too bad.
5.01mi
|
|
Training Session
Friday 18th May 2012, 15:42
|
|
How I Felt
|
OK
|
Weather
|
Warm
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
46m 36s
|
|
Distance
|
9.05 KM (Approx)
|
|
Sunny, warm, a bit of wind.
Recovery day. Taking it easy and forcing myself not to run longer
Right hip-flexors sore last night and this morning so I decided to take it easy.
The first 1.5km very slow as I explored a forest track that was half mud and half fallen trees.
5.62mi
|
|
Training Session
Thursday 17th May 2012, 14:02
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 15m 16s
|
|
Distance
|
16.4 KM (Approx)
|
|
Took it easy, wanting to get a second long run in.
Again wanting a sub 1:10 15km pushed the pace a bit towards the end with the 14th km (second half downhill) in 3:58.
10.19mi
|
|
Training Session
Wednesday 16th May 2012, 14:57
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Fartlek Session
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 10m 20s
|
|
Distance
|
15.25 KM (Approx)
|
|
It rained A LOT for the first 8km+ (more or less the warm-up time and the first two fast bits). Mud, puddles, rain, cold... So much fun
Goal: 6x2mins - recovery - 1min. After the 4th I decided to go for 8.
8 x 2mins with 1min recovery
Warm up: 37mins+, cool down: 10mins+
First one very hilly. Then undulating -> flat.
GPS data: 475.34m; 556.30m; 540.01m; 544.44m; 560.79m; 532.39m,; 550.04m; 567.59m
Avg: 540.86m
Feeling strong but legs a bit tired (increased mileage?).
Happy with the result
9.48mi
|
|
Training Session
Tuesday 15th May 2012, 15:26
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 10m 00s
|
|
Distance
|
15.13 KM (Approx)
|
|
After halfway just doing enough for a sub 1:10 15km.
9.40mi
|
|
Training Session
Monday 14th May 2012, 21:00
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 49m 24s
|
|
Distance
|
23.22 KM (Approx)
|
|
ELK DAY!!!!!!
Just like the first time I saw an elk, back in 2007 in Norway, it was warm (around 12ºC, I guess), low clouds and rain. Just before leaving home I wrote to a friend saying that I have been looking for an elk all this time! And put on a music that made me focus on nature, not on all the worries that currently surround me.
I mention this because when I saw a wolf while running I had just been listening to a song about a wolf before leaving home... "coincidences"...
17:55 on the clock, round the bend, looking left - a huge beast standing there, 100m away, staring at me!
I couldn't believe it! A horse? a stag? So big? And then it turned its head and I saw the long nose... An elk! A biiig male!!!!
I still had 20km to go , in the rain, cold wind (first run with gloves in a few weeks) but that kept my mind busy for the rest of it!
What a feeling, to come across what they call here "The King of the Forest"!
As for the run - I felt quite good but kept it easy. Then I decided to run from 16km to 21.1 (Half-Marathon reference) hard - though not too hard and see if I could go under 1:40.
4:05.7, 4:08.0, 4:09.2, 3:57.7, 3:49.1 got me a 1:38.22 Half-Marathon after a slow start, with 16km-21km in 20:09.7 (definitely sub 20:00 with all the hills, rain and wind).
Fantastic run
14.43mi
|
|
Training Session
Sunday 13th May 2012, 12:30
|
|
How I Felt
|
Heavy Legged
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
46m 00s
|
|
Distance
|
10.15 KM (Approx)
|
|
Tired legs but nothing extreme. Still managed to run at a good pace and get a bunch of sub 4:30 kms in.
Windy at times, especially in the first 2km.
This fatigue is well understandable as I've aimed for a 100km+ week (bug mileage increase) while still including two fast sessions.
6.31mi
week - 100.25km/62.29mi
|
|
Training Session
Saturday 12th May 2012, 13:25
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Hill Work
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 10m 14s
|
|
Distance
|
14.09 KM (Approx)
|
|
Tired quads.
Tried a first hill but if felt too easy and short so decided on another one.
A tough one!  
warm up - 36mins+, cool down - 18mins+
Goal - 6-8 hillls (200m) Working on form and knee-lift. After 4 decided to go for 8 - ouch Checking the times but only aiming for a specific one in the last two (sub 51 and sub 48)
51.0; 54.8; 53.8; 51.7; 52.6; 52.1; 49.3; 46.8
Avg: 51.5
Recovery avg: 76.3
8.76mi
|
|
Training Session
Friday 11th May 2012, 13:23
|
|
How I Felt
|
OK
|
Weather
|
Humid
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 13m 31s
|
|
Distance
|
15.5 KM (Approx)
|
|
Cloudy, warm, windy on the open road.
Most of the run in the forest - explored two little paths, hence the not so fast overall pace, and a new forest road.
It has been raining for a day and a half so when the Sun occasionally shone the whole forest and lake shone.
Around 55:00 I had to change direction in mid-air! I was just about to step on a snake!!!!
I stopped and went back. It was playing dead but it started moving when I touched it (it wasn't a poisonous one  ) It then moved away (probably a good idea not to lie on the road). So beautiful
Went for one faster km from 13.5km to 14.5km - undulating 3:44 without working hard
9.63mi
|
|
Training Session
Thursday 10th May 2012, 13:45
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
41m 22s
|
|
Distance
|
9.02 KM (Approx)
|
|
Rain, rain, sooo much rain!!!!!
Easy day but good pace
5.61mi
|
|
Training Session
Wednesday 9th May 2012, 14:23
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Speed Work
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 11m 26s
|
|
Distance
|
14.65 KM (Approx)
|
|
Rain, rain... short break! More rain
Quads a bit tired from the last two days but I really wanted to do something fast(er) today.
Decided to do 3km fast and then 10x100m+.
Session: 3km + 10 x +-115m
3km: aiming for sub 11:00 but trying to get as close as possible to 10:30. Ha The first km was mostly downhill, second mostly up and the third undulating. Tough chance
Happy with the result: 10:52.3 - 3:31.7, 3:48.9, 3:31.8
recovery: stopped for a couple of minutes and then ran 2km+. Stopped some 10 minutes and went for 10 x +- 115m (afterwards 12:04 cool-down). Flat first half and then the slightest of uphills. Took times for reference but focused mostly on form.
22.4, 22.6, 22.2, 21.6, 21.1, 21.7, 21.6, 21.5, 20.9, 19.3
Avg: 21.5
Recovery avg: 51.0
Happy with the session. Especially with beating lethargy and running fast.
9.11mi
|
|
Training Session
Tuesday 8th May 2012, 17:43
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 07m 34s
|
|
Distance
|
14.52 KM (Approx)
|
|
Taking it easy in the last 3km with an upset stomach 
9.02mi
|
|
Training Session
Monday 7th May 2012, 13:53
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 53m 27s
|
|
Distance
|
22.32 KM (Approx)
|
|
Took it very easy as I was feeling a bit tired. Explored a new route in the forest and ended up running in really wild tracks! Beautiful, so beautiful and wild... And the silence...
Ulvåsen!
Felt very tired after 15km but recovered well and still managed a (ok, mostly downhill ) 3:58 21st km.
Very hilly.
Half-Marathon - 1:47:23
13.87mi
|
|
Training Session
Sunday 6th May 2012, 12:56
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
37m 21s
|
|
Distance
|
8.22 KM (Approx)
|
|
Road + tarmac pavement.
As I felt.
5.11mi
week - 81.27km/50.5mi
|
|
Training Session
Saturday 5th May 2012, 11:14
|
|
How I Felt
|
OK
|
Weather
|
Windy
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
54m 26s
|
|
Distance
|
12.03 KM (Approx)
|
|
Road + tarmac pavement.
Started fast but at 4km+ started feeling stomach problems (again). To make things worse the way back home was into a strong, cold wind.
7.48mi
|
|
Training Session
Friday 4th May 2012, 15:10
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
Orange
|
|
Surface
|
Mixed
|
Duration
|
1h 09m 17s
|
|
Distance
|
14.5 KM (Approx)
|
|
Orange route. Took it easy. Still a bit tired but feeling better towards the end.
9.01mi
|
|
Training Session
Thursday 3rd May 2012, 12:33
|
|
How I Felt
|
Tired
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
44m 27s
|
|
Distance
|
9.02 KM (Approx)
|
|
A bit tired. Not the best idea to run on a very hilly route.
5.61mi
|
|
Training Session
Wednesday 2nd May 2012, 19:51
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
48m 27s
|
|
Distance
|
10.2 KM (Approx)
|
|
After two attempts to find the right track to the southern end of the lake I finally did it and how magical it was... It was getting dark fast and the Moon was already high behind me.
I decided to take a chance and run as far as needed to make it to the lake.
Suddenly, coming over the top of a little hill, the space between the trees a few hundred metres ahead was on fire!
It was the reflection of the sunset on the still surface of the lake.
Pure magic
I had planned to pick up the pace on the way back but the "pit stop" I was trying to avoid was really needed around 6km...
Felt quite weak towards the end of the run.
6.34mi
|
|
Training Session
Wednesday 2nd May 2012, 12:22
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
48m 02s
|
|
Distance
|
10.69 KM (Approx)
|
|
Feeling good. Surprised to meet the Green Route after exploring a new one
8th km in 4:05 but then feeling a bit tired and ran two 4:15's
6.64mi
|
|
Training Session
Tuesday 1st May 2012, 15:44
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
27m 01s
|
|
Distance
|
6.1 KM (Approx)
|
|
After a first km in 5:04 (almost all uphill) ran the next five under 4:20
Had meant to run twice today but didn't make it.
3.79mi
|
|
