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View Profile: richardsimkiss
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richardsimkiss 
Administrator
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Mile-O-Meter
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Week
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Type
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Total Miles
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| | This Week | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | Last Week | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 29 Apr - 05 May | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 22 Apr - 28 Apr | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 15 Apr - 21 Apr | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 08 Apr - 14 Apr | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 01 Apr - 07 Apr | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 25 Mar - 31 Mar | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
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Additional Information
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Biography:
Started running to get in shape, now I want to see how far I progress! More about me on my website.
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Location:
Warwickshire
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Interests:
Sports, Cars, Technology (inc. Computers & Gadgets/Gizmos etc), Food, Drink & Sleep.
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5k Personal Best:
0:15:56
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10k Personal Best:
0:32:41 (awaiting official confirmation)
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10 Mile Personal Best:
0:58:44 (unofficial - 10mile marker on Half Marathon Course)
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Half Marathon Personal Best:
1:12:30
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Marathon Personal Best:
2:42:24
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Sex:
Male
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Blog Entries For November 2008
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Race
Sunday 30th November 2008, 08:39
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How I Felt
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Flying
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Weather
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Freezing
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Surface
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Road
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Duration
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28m 49s
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Distance
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5 Miles
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Club Race - 5miles.
Well I didn;t realise this was a 5miler until I noticed I was getting reasonably close to the finish (about 0.5mi)... since it had been advertised as a 6miler originally, obviously a mix up at the club somewhere!
Anyway, after missing the starts for both the a group and b group, I arrived about 3mins before the 'C' group was to start... on this occasion the 'C' group consisted of... erm... me! They'd even removed the start line I was so late, lol. Anyway, once they marched me up to the start line I was on my way... bugger I'd left my gloves in the car... freezing temps and here I was running in nowt but short racing shorts, a vest, and my trainers. BRRRRRRRRRRRRRRRRRRRRRRRRRRRR!!!!
Caught up some of the other club members and finished in what I felt was a very good time considering I was stiff beforehand and didn't manage to warm up properly!
Stats:
Mile 1: 5:56/mi, 161bpm
Mile 2: 5:43/mi, 171bpm
Mile 3: 5:44/mi, 174bpm
Mile 4: 6:15/mi, 174bpm
Mile 5: 5:18/mi, 175bpm
TOTAL:
Avg Pace: 5:47/mi
Avg HR: 171bpm
Max HR: 181bpm
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Friday 28th November 2008
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Training Session
Friday 28th November 2008, 14:24
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How I Felt
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Good
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Weather
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Cold
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Type Of Session
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Running - Long Run
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Route
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GT2130 Red (2 -Grey)
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Surface
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Road
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Duration
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1h 22m 17s
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Distance
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12.21 Miles
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Left Garmin running so my stats are pretty buggered up for this one... please to see I did a 12miler easy run at ~6:44/mi pace though!  Just wish I knew what my average HR was 
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Wednesday 26th November 2008
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Training Session
Wednesday 26th November 2008, 16:53
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How I Felt
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Heavy Legged
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Weather
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Fair
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Type Of Session
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Running - Easy Run
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Route
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GT2130 Red (1)
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Surface
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Road
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Duration
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32m 54s
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Distance
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4.52 Miles
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7:16/mi, 139bpm.
Tired muscles... this was one of the longest 4.5miles I've done in a long time!
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Training Session
Tuesday 25th November 2008, 18:06
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How I Felt
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OK
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Weather
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Cold
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Type Of Session
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Running - Regular Run
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Route
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GT2130 Red (2 -Grey)
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Surface
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Road
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Duration
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51m 57s
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Distance
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7.93 Miles
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6:33/mi, 163bpm.
1mi warmup then aimed for 6.88mi @ target Marathon pace... was a fair bit behind marathon pace (6:28/mi average) - I got a bit caught up chatting to someone. D'oh!
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Sunday 23rd November 2008
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Race
Sunday 23rd November 2008, 10:00
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How I Felt
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Flying
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Weather
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Windy
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Surface
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Road
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Duration
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35m 41s
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Distance
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10 KM
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Report to follow... Castle Combe 10k, finished 3rd... absolutely delighted!
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Friday 21st November 2008
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Training Session
Friday 21st November 2008, 17:00
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How I Felt
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Good
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Weather
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Fair
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Type Of Session
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Running - Easy Run
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Route
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GT2130 Red (2 -Grey)
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Surface
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Road
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Duration
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29m 20s
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Distance
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4.27 Miles
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6:52/mi, 150bpm
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Wednesday 19th November 2008
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Training Session
Wednesday 19th November 2008, 16:48
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How I Felt
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Good
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Weather
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Fair
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Type Of Session
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Running - Easy Run
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Route
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GT2130 Red (1)
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Surface
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Road
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Duration
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29m 12s
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Distance
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4.32 Miles
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6:45/mi, 146bpm
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Training Session
Tuesday 18th November 2008, 18:08
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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GT2130 Red (2 -Grey)
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Surface
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Road
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Duration
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47m 03s
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Distance
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6.87 Miles
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6:50/mi, 147bpm
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Sunday 16th November 2008
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Training Session
Sunday 16th November 2008, 14:06
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How I Felt
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OK
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Weather
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Cold
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Type Of Session
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Running - Long Run
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Route
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GT2130 Red (1)
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Surface
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Road
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Duration
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1h 27m 48s
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Distance
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12.05 Miles
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7:17/mi, 137bpm
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Race
Saturday 15th November 2008, 11:50
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How I Felt
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OK
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Weather
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Fair
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Surface
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Cross Country
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Duration
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11m 52s
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Distance
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2 Miles
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XC Relay - Warwick University.
B-Team, Leg 4
5:55/mi
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Race
Saturday 15th November 2008, 11:04
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How I Felt
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OK
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Weather
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Fair
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Surface
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Cross Country
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Duration
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11m 47s
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Distance
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2 Miles
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XC Relay - Warwick University.
A-Team, Leg 1
5:54/mi
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Thursday 13th November 2008
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Training Session
Thursday 13th November 2008, 18:16
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Hill Work
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Route
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GT2130 Red (2 -Grey)
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Surface
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Road
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Duration
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49m 12s
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Distance
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6.72 Miles
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7:18/mi, 138bpm
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Training Session
Wednesday 12th November 2008, 16:58
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How I Felt
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Good
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Weather
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Cold
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Type Of Session
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Running - Fartlek Session
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Route
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GT2130 Red (1)
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Surface
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Road
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Duration
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55m 14s
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Distance
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8.01 Miles
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Having not done much hill work (apart from in XC races) I decided to encorporate my planned fartlek session with some hills - Hill Fartlek is born 
Basically, run a set route that is known to be undulating, or even better hilly! Run the first mile as a warmup then run the circuit as normal... everytime you reach an incline you push the pace until the road levels off. Pace can be as you decide (as with fartlek) and the beauty of it is that your recovery jog between hard efforts is always on flat ground or downhill! Was actually quite good fun since there's seemingly no structure as to how long/short your recoveries are going to be or how long each interval is going to be (well other than that the chances are you know the route  )
6:53/mi, 149bpm
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Training Session
Tuesday 11th November 2008, 18:06
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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Surface
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Road
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Duration
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52m 43s
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Distance
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7.91 Miles
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6:40/mi, 153bpm.
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Training Session
Monday 10th November 2008, 16:43
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How I Felt
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OK
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Weather
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Cold
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Type Of Session
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Running - Intervals
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Route
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GT2130 Red (1)
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Surface
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Road
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Duration
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56m 13s
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Distance
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8.11 Miles
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2mi Warm-up,
5 x 0.75mi Hard, 0.25mi recovery
1.11mi Cool Down
All hard sections were completed at above target 10k pace except the first, which was predominantly uphill.
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Saturday 8th November 2008
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Race
Saturday 8th November 2008, 09:30
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How I Felt
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Good
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Weather
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Fair
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Surface
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Cross Country
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Duration
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43m 07s
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Distance
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10 KM
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Wednock Winter Series - Race 1
Brilliant run - exceptionally hard work to race it but ease off a bit and you'd have the time of your life!
Finished in my BEST EVER position - 4th!!!! Okay, there was a fairly small field of competitors (~80), but I'm chuffed anyway
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Thursday 6th November 2008
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Training Session
Thursday 6th November 2008, 17:59
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Easy Run
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Route
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GT2130 Red (1)
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Surface
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Road
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Duration
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31m 14s
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Distance
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4.53 Miles
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6:53/mi, 138bpm.
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Training Session
Wednesday 5th November 2008, 16:26
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How I Felt
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Good
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Weather
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Fair
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Type Of Session
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Running - Tempo Run
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Route
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Surface
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Road
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Duration
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30m 51s
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Distance
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4.51 Miles
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1.13mi Warm up
2mi @ 5:36/mi, 171bpm
90secs rest
1.38mi Cool Down
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Training Session
Wednesday 5th November 2008, 05:45
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How I Felt
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OK
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Weather
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Cold
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Type Of Session
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Running - Recovery Run
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Route
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Surface
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Mixed
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Duration
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19m 51s
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Distance
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2.29 Miles
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8:20/mi, 135bpm
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Training Session
Tuesday 4th November 2008, 18:08
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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GT2130 Red (1)
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Surface
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Road
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Duration
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51m 46s
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Distance
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7.91 Miles
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6:32/mi, 159bpm
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Race
Sunday 2nd November 2008, 08:38
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How I Felt
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Good
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Weather
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Cold
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Surface
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Road
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Duration
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53m 53s
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Distance
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4.52 Miles
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4.5 Mile Club Race
Wasn't going to run this one as I wasn't feeling great from fridays football. Started off quick and buggered up having to stop at the first corner (about 0.25mi?) and wait for someone to catch up to tell me which way to go since race signage was pretty poor. I stopped my timer though so no problems in terms of time, would just have been nice to get an accurate gauge of running 4.5mi straight.
Splits:
0-1mile - 5:30/mi, 164bpm(avg), 175bpm(max)
1-2mile - 5:41/mi, 175bpm(avg), 176bpm(max)
2-3mile - 5:45/mi, 175bpm(avg), 178bpm(max)
3-4mile - 6:09/mi, 175bpm(avg), 178bpm(max)
4-4.5mile - 5:29/mi, 175bpm(avg), 180bpm(max)
TOTAL:
Finish Time: 00:25:53
Average Pace: 5:43/mi
Average HR: 173bpm
Maximum HR: 180bpm
Happy with pace... managed better than goal 10k pace so hopefully all being well I'll be pretty much on track for sub 36min @ Castle Combe 10k on 23/11/08
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Training Session
Sunday 2nd November 2008, 08:30
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How I Felt
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OK
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Weather
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Cold
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Type Of Session
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Running - Easy Run
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Route
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Surface
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Road
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Duration
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07m 00s
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Distance
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0.68 Miles
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Warm-up & Cool Down Distance.
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