Training Blog

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Rich's Running Blog richardsimkiss's Training Blog

View Profile: richardsimkiss

richardsimkiss richardsimkiss is offline

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Mile-O-Meter

Week	Type	Total Miles

This Week	Running	17.38
	Cycling	0
	Swimming	0

Last Week	Running	54.7
	Cycling	0
	Swimming	0

22 Feb - 28 Feb	Running	71
	Cycling	0
	Swimming	0

15 Feb - 21 Feb	Running	50.06 *
	Cycling	0
	Swimming	0

08 Feb - 14 Feb	Running	56.22 *
	Cycling	0
	Swimming	0

01 Feb - 07 Feb	Running	85.74
	Cycling	0
	Swimming	0

25 Jan - 31 Jan	Running	68.14
	Cycling	0
	Swimming	0

18 Jan - 24 Jan	Running	50.66 *
	Cycling	0
	Swimming	0
* Approximately

Additional Information

Biography:
Started running to get in shape, now I want to see how far I progress! More about me on my website.

Location:
Warwickshire

Interests:
Sports, Cars, Technology (inc. Computers & Gadgets/Gizmos etc), Food, Drink & Sleep.

5k Personal Best:
0:23:27

10k Personal Best:
0:34:33

10 Mile Personal Best:
0:58:44 (unofficial - 10mile marker on Half Marathon Course)

Half Marathon Personal Best:
1:16:37

Marathon Personal Best:
2:52:38

Sex:
Male

Archive

March 2010 (12 entries)

February 2010 (38 entries)

January 2010 (41 entries)

December 2009 (39 entries)

November 2009 (30 entries)

October 2009 (39 entries)

September 2009 (43 entries)

August 2009 (46 entries)

July 2009 (38 entries)

June 2009 (30 entries)

May 2009 (32 entries)

April 2009 (30 entries)

March 2009 (31 entries)

February 2009 (28 entries)

January 2009 (31 entries)

December 2008 (28 entries)

November 2008 (33 entries)

October 2008 (35 entries)

September 2008 (30 entries)

August 2008 (31 entries)

July 2008 (32 entries)

June 2008 (31 entries)

May 2008 (33 entries)

April 2008 (31 entries)

March 2008 (37 entries)

February 2008 (18 entries)

January 2008 (11 entries)

Blog Entries For June 2008

Training Session Monday 30th June 2008, 17:21

How I Felt	Good	Weather	Hot And Sunny
Type Of Session	Running - Speed Work	Route
Surface	Road	Duration	43m 49s
Distance	5.51 Miles

3k Race Pace Speedwork...
8x 400m with 90secs rest.

Warm Up - 1.44mi

Rep 1 - 0.25mi - 1:16
Avg Pace: 5:04/mi; Avg HR: 166bpm; Max HR: 176bpm

REST - 90 seconds

Rep 2 - 0.25mi - 1:15
Avg Pace: 5:03/mi; Avg HR: 165bpm; Max HR: 178bpm

REST - 90 seconds

Rep 3 - 0.25mi - 1:13
Avg Pace: 4:53/mi; Avg HR: 165bpm; Max HR: 178bpm

REST - 90 seconds

Rep 4 - 0.25mi - 1:17
Avg Pace: 5:09/mi; Avg HR: 165bpm; Max HR: 178bpm

REST - 90 seconds

Rep 5 - 0.25mi - 1:16
Avg Pace: 5:04/mi; Avg HR: 163bpm; Max HR: 177bpm

REST - 90 seconds

Rep 6 - 0.25mi - 1:20
Avg Pace: 5:23/mi; Avg HR: 163bpm; Max HR: 177bpm

REST - 90 seconds

Rep 7 - 0.25mi - 1:17
Avg Pace: 5:11/mi; Avg HR: 166bpm; Max HR: 178bpm

REST - 90 seconds

Rep 8 - 0.25mi - 1:09
Avg Pace: 4:37/mi; Avg HR: 171bpm; Max HR: 183bpm

REST - 90 seconds

Cool Down - 1.39mi

Training Session Sunday 29th June 2008, 18:42

How I Felt	OK	Weather	Hot And Sunny
Type Of Session	Running - Easy Run	Route
Surface	Mixed	Duration	38m 20s
Distance	5.39 Miles

Avg Pace: 7:07/mi
Avg HR: 155bpm

Training Session Saturday 28th June 2008, 13:45

How I Felt	OK	Weather	Hot And Sunny
Type Of Session	Running - Long Run	Route
Surface	Road	Duration	1h 13m 12s
Distance	9.83 Miles

Avg Pace: 7:26/mi
Avg HR: 155bpm

Friday 27th June 2008

This was a rest day

Race Thursday 26th June 2008, 19:31

How I Felt	Flying	Weather	Hot And Sunny
Surface	Road	Duration	34m 32s
Distance	5.05 Miles

Club race... intended as a 4mi tempo run at target 10k pace, but as I'm a little behind where I want to be with my fitness it meant a 4mi all-out effort!!! Finished joint 3rd in a sprint finish. lol.

Warm Up - 0.69mi

Race - 4.03mi - 24:09
Avg Pace: 5:59/mi (take that 6min/mi!

)
Avg HR: 175bpm
Max HR: 186bpm

Training Session Wednesday 25th June 2008, 20:31

How I Felt	Good	Weather	Warm
Type Of Session	Running - Easy Run	Route
Surface	Road	Duration	37m 22s
Distance	5.02 Miles

Felt great... my training has been going well lately and I don't feel fatigued. Fan-bloody-tastic!

Avg Pace: 7:27/mi
Avg HR: 149bpm

Training Session Tuesday 24th June 2008, 19:07

How I Felt	OK	Weather	Warm
Type Of Session	Running - Regular Run	Route
Surface	Mixed	Duration	1h 06m 51s
Distance	8.96 Miles

Across the roads and fields of Kenilworth on this club run - plenty of stops each time we reached a gate/fence and eventually when we got back to teh road I was able to pick up the pace and do a few quicker miles at the end of the run.

Avg Pace: 7:27/mi
Avg HR: 145bpm
Max HR: 180bpm (just to compare the average pace of the run to the final few miles)

Training Session Monday 23rd June 2008, 17:22

How I Felt	Flying	Weather	Hot And Sunny
Type Of Session	Running - Speed Work	Route
Surface	Road	Duration	38m 29s
Distance	5.08 Miles

Speedwork: 4x 1/2mi reps with 90secs rest
Laps around a local park... dodging all the dogs

Warm-Up - 1.4mi, 10:34, Avg Pace: 7:30/mi,
Rep 1 - 0.5mi, 2:46, Avg Pace: 5:33/mi, Avg HR: 174bpm, Max HR: 179bpm
REST - 01:30
Rep 2 - 0.5mi, 2:44, Avg Pace: 5:29/mi, Avg HR: 172bpm, Max HR: 183bpm
REST - 01:30
Rep 3 - 0.5mi, 2:44, Avg Pace: 5:28/mi, Avg HR: 172bpm, Max HR: 181bpm
REST - 01:30
Rep 4 - 0.5mi, 2:44, Avg Pace: 5:28/mi, Avg HR: 173bpm, Max HR: 184bpm
Cool-Down - 1.4mi, 10:56, Avg Pace: 7:45/mi.

Managed this surprisingly well... I could've squeezed out another rep or two at the same pace, but didn't want to push after the weekends race.

Sunday 22nd June 2008

This was a rest day

Race Saturday 21st June 2008, 18:00

How I Felt	Good	Weather	Humid
Surface	Road	Duration	38m 58s
Distance	10 KM

RunnersForum Social Event

Tough 2-lap course with a VERY demanding hill (ran twice of course)... Not a PB, but then I wasn't expecting one (we can always hope though eh?). Very happy with the result, with some more CV work I'm confident I'll soon break my 10k PB.

START - 1mi - 5:58
1mi - 2mi - 6:14
2mi - 4mi - 13:19 (missed the 3mi marker trying to break from 10th place)
4mi - 5mi - 6:27
5mi - 6.23mi [FINISH] - 6:56

Avg HR: 180bpm
Max HR: 187bpm
Avg Pace: 6:12/mi
Max Pace: 4:53/mi

Training Session Friday 20th June 2008, 18:24

How I Felt	Good	Weather	Fair
Type Of Session	Running - Easy Run	Route
Surface	Road	Duration	30m 56s
Distance	4.31 Miles

last run before The Glooston 10k tomorrow evening... all went well... quads a little tight but otherwise I felt floaty. I threw a few strides in for good measure.

Avg Pace: 7:10/mi (max pace 4:07/mi during strides!)
Avg HR: 154bpm

Thursday 19th June 2008

This was a rest day

Training Session Wednesday 18th June 2008, 17:53

How I Felt	OK	Weather	Fair
Type Of Session	Running - Treadmill	Route
Surface	Track	Duration	26m 03s
Distance	2.5 Miles

Speedwork on the treadmill - 4x400m with 90secs rest

1mi Warm Up
400m - 1:14 (Max HR: 177bpm)
Rest - 1:53
400m - 1:13 (Max HR: 179bpm)
Rest - 1:44
400m - 1:14 (Max HR: 182bpm)
Rest - 1:41
400m - 1:03 (Max HR: 183bpm)
0.5mi Cool Down

Training Session Tuesday 17th June 2008, 19:07

How I Felt	OK	Weather	Hot And Sunny
Type Of Session	Running - Regular Run	Route
Surface	Mixed	Duration	1h 11m 24s
Distance	9.58 Miles

Club run including plenty of overgrown fields which slowed things down... was only expecting 7.5miles so the extra 2 really took it outta me.

Avg Pace: 7:27/mi
Avg HR: 152bpm

Monday 16th June 2008

This was a rest day

Sunday 15th June 2008

This was a rest day

Training Session Saturday 14th June 2008, 20:00

How I Felt	OK	Weather	Hot And Sunny
Type Of Session	Running - Long Run	Route
Surface	Road	Duration	1h 12m 39s
Distance	9.81 Miles

Avg Pace: 7:24/mi
Avg HR: 154bpm

Friday 13th June 2008

This was a rest day

Training Session Thursday 12th June 2008, 19:06

How I Felt	OK	Weather	Hot And Sunny
Type Of Session	Running - Regular Run	Route
Surface	Trail	Duration	1h 00m 20s
Distance	8.22 Miles

Across the fields of Kenilworth... felt nice and easy throughout though quads felt a little tired by the end.

Avg Pace: 7:20/mi
Avg HR: 155bpm

Wednesday 11th June 2008

This was a rest day

Tuesday 10th June 2008

This was a rest day

Training Session Monday 9th June 2008, 13:00

How I Felt	OK	Weather	Hot And Sunny
Type Of Session	Gym Work - Weights	Route
Surface	Mixed	Duration	30m 00s
Distance	0.01 Miles

Gym work at Hotel in Egypt... seeing as running outside was so awkward.

Training Session Monday 9th June 2008, 13:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Treadmill	Route
Surface	Mixed	Duration	04m 00s
Distance	0.5 Miles

After waiting 30mins to use the gyms only treadmill, it's a matter of minutes before I'm told I can't use it above 10km/h because of the funny noise it makes. Nice.

Sunday 8th June 2008

This was a rest day

Saturday 7th June 2008

This was a rest day

Training Session Friday 6th June 2008, 08:25

How I Felt	OK	Weather	Hot And Sunny
Type Of Session	Running - Hill Work	Route
Surface	Mixed	Duration	29m 02s
Distance	2.98 Miles

Running in Egypt... well trying to run, terrain just didn't allow it!

Avg Pace: 9:45/mi

Thursday 5th June 2008

This was a rest day

Wednesday 4th June 2008

This was a rest day

Tuesday 3rd June 2008

This was a rest day

Training Session Monday 2nd June 2008, 14:37

How I Felt	Good	Weather	Fair
Type Of Session	Running - Speed Work	Route
Surface	Road	Duration	39m 21s
Distance	5.15 Miles

Workout Aim:
1.3mi Warm Up, 4x (1/2mi @ 2:47each [5:34/mi pace] + 90secs rest), 1.3mi Cool Down

Session Stats
Warm Up: 1.45mi - 10:46; Avg Pace: 7:27/mi; Avg HR: 143bpm
Rep 1: 0.5mi - 2:47; Avg Pace: 5:35/mi; Avg HR: 170bpm; Max HR: 179bpm
Rep 2: 0.5mi - 2:42; Avg Pace: 5:25/mi; Avg HR: 171bpm; Max HR: 179bpm
Rep 3: 0.5mi - 2:47; Avg Pace: 5:36/mi; Avg HR: 170bpm; Max HR: 183bpm
Rep 4: 0.5mi - 2:44; Avg Pace: 5:29/mi; Avg HR: 175bpm; Max HR: 182bpm
Cool Down: 1.41mi - 11:32; Avg Pace: 8:10/mi; Avg HR: 155bpm

Sunday 1st June 2008

This was a rest day