|
View Profile: richardsimkiss
|
richardsimkiss 
Site Staff
|
|
Mile-O-Meter
|
|
Week
|
Type
|
Total Miles
|
| | This Week | Running | 34.27 |
| | 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
|
|
|
|
|
Blog Entries For August 2008
|
|
Saturday 30th August 2008
|
|
|
|
Race
Friday 29th August 2008, 19:30
|
|
How I Felt
|
Good
|
Weather
|
Fair
|
|
Surface
|
Mixed
|
Duration
|
29m 17s
|
|
Distance
|
5 Miles
|
|
|
Thursday 28th August 2008
|
|
|
|
Training Session
Wednesday 27th August 2008, 19:00
|
|
How I Felt
|
Good
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Gym Work - Cardiovasular
|
Route
|
|
|
Surface
|
Grass
|
Duration
|
40m 00s
|
|
Distance
|
0.01 Miles
|
|
|
5-a-side football
|
|
Training Session
Tuesday 26th August 2008, 19:09
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Hill Work
|
Route
|
|
|
Surface
|
Road
|
Duration
|
49m 09s
|
|
Distance
|
6.59 Miles
|
|
Rolling Hills... one after the other ran at a steady pace... ran a few of them at full pelt but generally just ran the hilly route as a regular run.
Avg Pace: 7:27/mi
Avg HR: 146bpm
|
|
Training Session
Monday 25th August 2008, 22:00
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Easy Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
36m 19s
|
|
Distance
|
5.32 Miles
|
|
Avg Pace: 6:50/mi
Avg HR unknown
|
|
Training Session
Saturday 23rd August 2008, 09:23
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 18m 07s
|
|
Distance
|
10.58 Miles
|
|
Avg Pace: 7:22/mi
Avg HR: 142bpm
|
|
Race
Thursday 21st August 2008, 19:40
|
|
How I Felt
|
Good
|
Weather
|
Raining
|
|
Surface
|
Road
|
Duration
|
23m 40s
|
|
Distance
|
4.02 Miles
|
|
Club Race - 4miles
Nice race, though legs were very tired after Wednesday's football. Happy with result although 5:47 pace was the target. Could've perhaps pushed a little harder.
Overall -
Avg Pace: 5:53/mi
Avg HR: 174bpm
Max HR: 180bpm
Mile 1
Avg Pace: 5:42/mi
Avg HR: 165bpm
Mile 2
Avg Pace: 6:03/mi
Avg HR: 174bpm
Mile 3
Avg Pace: 5:58/mi
Avg HR: 175bpm
Mile 4
Avg Pace: 5:49/mi
Avg HR: 180bpm
|
|
Training Session
Wednesday 20th August 2008, 19:50
|
|
How I Felt
|
OK
|
Weather
|
Raining
|
|
Type Of Session
|
Gym Work - Cardiovasular
|
Route
|
|
|
Surface
|
Grass
|
Duration
|
40m 00s
|
|
Distance
|
0.01 Miles
|
|
5-a-side Football
We WON again! Woohooo! 6-3, and I even managed to score 
|
|
Training Session
Tuesday 19th August 2008, 18:28
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
46m 45s
|
|
Distance
|
6.99 Miles
|
|
Avg HR: 158bpm
Avg Pace: 6:41/mi
|
|
Training Session
Saturday 16th August 2008, 09:07
|
|
How I Felt
|
Flying
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Tempo Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 17m 37s
|
|
Distance
|
12 Miles (Approx)
|
|
Mile 1 & 2 - 6:26/mi
Mile 3 - 6:07/mi
Mile 4 & 5 - 6 :13/mi
Mile 6 - 6:22/mi
Mile 7 & 8 - 6:34/mi
Mile 9 - 6:10/mi
Mile 10 - 6:03/mi
TOTAL - 1:03:19
(excluding warm-up/cool down)
Avg Pace: 6:20/mi
Avg HR: ~171bpm
Max HR: 185bpm
|
|
Training Session
Thursday 14th August 2008, 19:07
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 03m 50s
|
|
Distance
|
8 Miles (Approx)
|
|
I buggered up the timing a bit - stopped the Garmin whilst climbing over a fence and forgot to start it again! D'oh! Hence the 'approx' distance.
Avg Pace: 7:37/mi
Avg HR: 143bpm
|
|
Training Session
Wednesday 13th August 2008, 21:00
|
|
How I Felt
|
Good
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Tempo Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
53m 16s
|
|
Distance
|
7.82 Miles
|
|
Good session building up to Saturdays Time Trial.
Avg Pace: 6:48/mi
Avg HR: 156bpm
|
|
Training Session
Monday 11th August 2008, 17:53
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Speed Work
|
Route
|
|
|
Surface
|
Track
|
Duration
|
58m 51s
|
|
Distance
|
5.35 Miles
|
|
Speedwork at the track... varying distances, varying paces...
Warm Up - 0.85mi
400m - 1:01
800m - 2:42
400m - 1:13
400m - 1:14
300m - 51.42s
300m - 50.4s
200m - 30.85s
200m - 30.04s
200m - 31s
100m - 14.05s
100m - 14.27s
100m - 15.02
100m - 14.82
Warm Down - 0.3mi
MAX HR: 178bpm
|
|
Training Session
Sunday 10th August 2008, 15:44
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Easy Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
30m 26s
|
|
Distance
|
4.22 Miles
|
|
Avg Pace: 7:12/mi
Avg HR: 146bpm
|
|
Race
Thursday 7th August 2008, 19:40
|
|
How I Felt
|
Good
|
Weather
|
Warm
|
|
Surface
|
Road
|
Duration
|
29m 59s
|
|
Distance
|
5 Miles
|
|
|
details to follow...
|
|
Training Session
Wednesday 6th August 2008, 19:10
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Gym Work - Cardiovasular
|
Route
|
|
|
Surface
|
Grass
|
Duration
|
40m 00s
|
|
Distance
|
0.01 Miles
|
|
5-a-side Football
We Won!!! We actually won!!! 5-1. Get in! 
|
|
Training Session
Tuesday 5th August 2008, 19:10
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
58m 36s
|
|
Distance
|
7.83 Miles
|
|
Avg Pace: 7:29/mi
Avg HR: 150bpm
|
|
Training Session
Monday 4th August 2008, 17:39
|
|
How I Felt
|
Flying
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Speed Work
|
Route
|
|
|
Surface
|
Track
|
Duration
|
38m 52s
|
|
Distance
|
4.94 Miles
|
|
10 Repetitions
|
1m 20s, 1m 18s, 1m 17s, 1m 18s, 1m 16s, 1m 17s, 1m 17s, 1m 17s, 1m 18s, 1m 09s
|
|
10x400m @ 3km Pace, with 60secs Rest.
Very pleased with this session at the track. Original plan was 10x400m in 1:19 each with 90secs rest... But I felt like pushing myself so aimed to stick to 1:19 but reduce the rest periods to 60secs. Not only did I manage it on 60secs rest, but I felt I could've probably managed another 5 or more had I not ran all out on th last effort. All reps done under 1:19 too. Bonus! (except the first rep, though that was 408m where I was targeting 1:22)
Rep - Time - Avg HR - Max HR
1 - 1:20, - 143bpm - 168bpm
2 - 1:18, - 157bpm - 172bpm
3 - 1:17, - 163bpm - 174bpm
4 - 1:18, - 163bpm - 173bpm
5 - 1:16, - 165bpm - 178bpm
6 - 1:17, - 166bpm - 178bpm
7 - 1:17, - 168bpm - 179bpm
8 - 1:17, - 167bpm - 178bpm
9 - 1:17, - 169bpm - 180bpm
10 - 1:18, - 169bpm - 179bpm
11 - 1:09, - 173bpm - 185bpm
haha! and I've just realised I've done 11 reps, not 10! oops! 
|
|
Training Session
Sunday 3rd August 2008, 17:31
|
|
How I Felt
|
Good
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Easy Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
33m 04s
|
|
Distance
|
4.77 Miles
|
|
Avg Pace: 6:56/mi
Avg HR: 150bpm
|
|
Training Session
Saturday 2nd August 2008, 10:23
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 18m 24s
|
|
Distance
|
10.82 Miles
|
|
Still had heavy legs from midweek football, so the run was a little slower than I'd have liked, but my legs felt a lot better afterwards.
Avg HR: 149bpm
Avg Pace: 7:14/mi
|
|
