Brundish Street Six

A nice easy paced start with a stronger finish in cooler stiller conditions. I was surprised at how well I felt, considering the abuse I inflicted upon myself at Jez's 40th Birthday party on Saturday Night.

• Activity Type : Run
• Distance : 6.02 miles
• Pace 08:25 min/mile
• AHR : 131 BPM
• MHR : 148 BPM
• AMB : 1.46
• SMB : 1.24
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	519	08:39	122	133	1.52
2	1609	517	08:37	128	131	1.46
3	1609	515	08:35	129	133	1.45
4	1609	509	08:29	132	136	1.44
5	1609	496	08:16	136	141	1.43
6	1609	474	07:54	143	148	1.42
7	24	6	07:10	142	143	1.58

Saxted Green Eight

Easy run with a faster final 2 miles. Felt strong throughout.

Glammy joined me for a stretch and core strengthening session before the run which was nice. Less wind and a more sheltered route than yesterday delivered a better set of heart rate statistics. I can feel my aerobic fitness returning! Another 4 weeks of base running should see me back at an acceptable base, at which time I can begin to add more quality sessions.

• Activity Type : Run
• Distance : 8.01 miles
• Pace 08:23 min/mile
• AHR : 138 BPM
• MHR : 164 BPM
• AMB : 1.39
• SMB : 1.19
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	520	08:40	125	131	1.49
2	1609	519	08:39	129	134	1.44
3	1609	517	08:37	130	134	1.44
4	1609	521	08:41	139	149	1.33
5	1609	515	08:35	142	144	1.32
6	1609	500	08:20	142	149	1.36
7	1609	485	08:05	147	152	1.35
8	1609	447	07:27	155	164	1.39
9	18	6	09:35	163	163	1.03

Little Saxted Six

No trace of calf or achilles pain today so back on the road. Yesterday's rest seems to have done the trick.

This was an even paced easy run across varying terrain. The first half was into a pretty strong wind and the second half was mostly off road. I am blaming the wind and underfoot conditions for what seem to be higher than expected heart rate values, well that and my continuing weakness for tobacco!

• Activity Type : Run
• Distance : 6.01 miles
• Pace 08:34 min/mile
• AHR : 140 BPM
• MHR : 151 BPM
• AMB : 1.34
• SMB : 1.12
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	517	08:37	127	137	1.47
2	1609	516	08:36	139	145	1.34
3	1609	514	08:34	143	147	1.31
4	1609	512	08:32	146	151	1.29
5	1609	513	08:33	144	146	1.31
6	1609	509	08:29	145	150	1.31
7	13	4	08:47	147	147	1.24

No Run Thursday

Left calf still a bit stiff, decided to give it another 24 hours rest!

Still beavering away at my training log site, very excited!

Wednesday Rest Day

Day off today, left calf a little stiff which is slightly worrying because if feels the same as it did at the start of my achillies problems. I must be careful!

Spent today porting my training database from SQL SERVER to MySQL and began building version 2 of my training log application, this time using .NET/MySql and hosted on a public site. - Watch this space.

Brundish Street Six

Easy six mile run in cooler conditions.

Unfortunately C has a chest infection so we did not meet up as planned.
As always I had to concentrate to keep my pace easy. I set out to do 2 miles at slower than 9 min/mile, 2 at 9 min/mile and 2 at faster than 9 min a mile, which is pretty much what I did! I was pleased with the lowish HR numbers and note that this run scored highest on SMB since I started running again.

• Activity Type : Run
• Distance : 6.01 miles
• Pace 08:57 min/mile
• AHR : 125 BPM
• MHR : 134 BPM
• AMB : 1.44
• SMB : 1.22
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	550	09:10	118	128	1.49
2	1609	548	09:08	124	127	1.42
3	1609	539	08:59	124	130	1.44
4	1609	535	08:55	127	131	1.42
5	1609	526	08:46	129	132	1.42
6	1609	525	08:45	130	134	1.41
7	18	6	09:29	129	129	1.31

Worlingworth Bedfield Ten

The best run so far in my current cycle. Having a rest day has charged me up, despite some enthusiastic over consumption!
A steady progressive run with a fast finish left me feeling fully energised. The only small inconvienience being the late appearance of joggers nipple, a condition that I have thankfully been without for years. I must have put too much washing powder in the last wash.

Looking forward to an easy six with C tomorrow.

• Activity Type : Run
• Distance : 10.03 miles
• Pace 08:16 min/mile
• AHR : 143 BPM
• MHR : 167 BPM
• AMB : 1.36
• SMB : 1.18
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	512	08:32	125	135	1.51
2	1609	511	08:31	133	135	1.42
3	1609	507	08:27	139	142	1.37
4	1609	508	08:28	140	146	1.36
5	1609	505	08:25	144	148	1.33
6	1609	502	08:22	146	149	1.32
7	1609	501	08:21	148	151	1.30
8	1609	498	08:18	150	154	1.29
9	1609	477	07:57	152	157	1.33
10	1609	440	07:20	160	167	1.37
11	39	9	06:40	167	167	1.44

Maypole Five

Another steady even paced five miles in an attempt to consolidate my slowly improving base aerobic fitness. More of the same required next week, I will aim for a simelar milage and pace and hope to see my avearge heart rate for the week fall by a few beats.

Planning on a rest day tomorrow.

• Activity Type : Run
• Distance : 5.08 miles
• Pace 08:28 min/mile
• AHR : 138 BPM
• MHR : 149 BPM
• AMB : 1.38
• SMB : 1.15
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	506	08:26	129	139	1.48
2	1609	512	08:32	135	140	1.40
3	1609	509	08:29	138	145	1.37
4	1609	508	08:28	143	146	1.33
5	1609	507	08:27	145	149	1.31
6	130	40	08:21	147	147	1.31

Brundish Street Six

Much fresher weather and a fresher feeling in me all round. This run was so much better than yesterday's, both in terms of how it felt and the numbers on my forerunner 305. This loop is flatter than Stanway but the last 2 miles were upwind so it is not so much of an easier option. I will do a similar run tomorrow.

Interestingly my fitness is improving in an almost identical pattern to last year's return to running after a summer break. Here's hoping that I can attain the same level of fitness as before but this time actually complete a spring marathon at close to good for age.

• Activity Type : Run
• Distance : 6.10 miles
• Pace 08:28 min/mile
• AHR : 141 BPM
• MHR : 152 BPM
• AMB : 1.35
• SMB : 1.13
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	508	08:28	130	141	1.46
2	1609	512	08:32	140	142	1.35
3	1609	509	08:29	141	146	1.34
4	1609	509	08:29	145	149	1.31
5	1609	507	08:27	146	150	1.30
6	1609	507	08:27	149	152	1.28
7	165	50	08:13	148	149	1.32

Maypole Five

Steady even paced run. Hot, humid and windy weather along with a general feeling of physical and mental ill health seem to have contributed to some pretty shoddy numbers. Still this sort of thing happens from time to time and all you can do is look forward to the next run.

• Activity Type : Run
• Distance : 5.00 miles
• Pace 08:27 min/mile
• AHR : 149 BPM
• MHR : 162 BPM
• AMB : 1.28
• SMB : 1.05
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	510	08:30	137	153	1.38
2	1609	509	08:29	148	152	1.28
3	1609	508	08:28	151	156	1.26
4	1609	506	08:26	154	159	1.24
5	1609	504	08:24	158	162	1.21

Wednesday Rest day

My calves and achilles tendons were stiff this morning so I felt that it was safer to give the running a miss for today, I can easily get the miles in later in the week.

Maypole Seven

Another run in the sun. Found going a bit tougher today, probably due to my harvest dust allergy and yesterday's exertions. As usual the hardest thing is trying to keep my pace down, my body just wants to run faster! I just let it happen for the last 2 miles and completed them in under 8 min each - the effort shows in my HR though. I can't wait until I can run sub 8 for long distances again, it was only a few months ago that I could do 20 miles at sub 8 pace. Bring it on.
By the looks of today's stats I suspect that yesterday's heart rate numbers are very optimistic!

• Activity Type : Run
• Distance : 7.00 miles
• Pace 08:22 min/mile
• AHR : 144 BPM
• MHR : 171 BPM
• AMB : 1.33
• SMB : 1.12
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	526	08:46	128	140	1.43
2	1609	524	08:44	135	139	1.36
3	1609	522	08:42	138	147	1.34
4	1609	517	08:37	143	152	1.31
5	1609	506	08:26	148	152	1.29
6	1609	474	07:54	157	163	1.30
7	1608	446	07:26	166	171	1.30

Bedfield Eight

Brilliant sunny day and a good run. Unfortunately my heart rate monitoring failed towards the end so the HR is not very accurate. Felt strong throughout, added a mile to my plan - so much for sticking to 7 miles - and finished fast. Yesterday's rest day definitely fixed me up. I can't wait to tomorrow.

• Activity Type : Run
• Distance : 8.01 miles
• Pace 08:24 min/mile
• AHR : 140 BPM
• MHR : 168 BPM
• AMB : 1.37
• SMB : 1.17
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	525	08:45	125	134	1.47
2	1609	528	08:48	135	139	1.35
3	1609	520	08:40	138	143	1.34
4	1609	515	08:35	139	142	1.35
5	1609	510	08:30	140	144	1.35
6	1609	505	08:25	144	150	1.33
7	1609	488	08:08	148	163	1.33
8	1609	444	07:24	157	168	1.38

A gentle jog around the field

Took it really easy today as planned - no fast laps at the end. My fitness level stays stubbornly poor however, 3 months off does no good at all. I am going to have a day off tomorrow and hope for improvements next week.

All in all I am pleased that I got out and ran on 5 days during the week and reached my target of 30 miles. I will try for a similar mileage and pace next week keeping my maximum distance at 7 miles.

• Activity Type : Run
• Distance : 4.00 miles
• Pace 08:55 min/mile
• AHR : 136 BPM
• MHR : 151 BPM
• AMB : 1.33
• SMB : 1.09
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	546	09:06	126	137	1.40
2	1609	533	08:53	132	137	1.37
3	1609	536	08:56	141	151	1.28
4	1609	524	08:44	147	150	1.25
5	5	1	07:55

Garmin Connect and Motionbased Migration

I have to say that while the services offered by the Garmin Connect website offer promise and web2.0 goodness, the overall impression I have is less than positive. When the service was at Motionbased it was slow, but reliable and fully featured. Since the migration to Garmin Connect - supposedly a new faster and more powerful service - things are far from better.
Rather than speed up the whole affair, things are much slower, furthermore for all the wizziness of the UI the data supplied is less useful and in some cases downright inaccurate.
I know how hard some of this stuff can be, but it seems to me that Garmin have gone off half cocked here and this product is still firmly in beta.

I will give the communicator plug-in a thumbs up though, a big improvement on the old agent

Bedfield Pear Tree Loop

Third 7 mile run in 3 days! A bit faster than yesterday but equates to an identical performance by my reckoning. Strictly speaking I should have taken it easier today, but I could not hold myself back as witnessed by a sub 8 min last mile. I will take it easier tomorrow and rest on Sunday.

• Activity Type : Run
• Distance : 7.00 miles
• Pace 08:38 min/mile
• AHR : 147 BPM
• MHR : 171 BPM
• AMB : 1.27
• SMB : 1.06
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	537	08:57	130	139	1.38
2	1609	536	08:56	139	145	1.29
3	1609	529	08:49	145	149	1.26
4	1609	525	08:45	147	152	1.25
5	1609	519	08:39	151	156	1.23
6	1609	506	08:26	158	163	1.21
7	1609	471	07:51	166	171	1.23

Maypole Seven

Same loop as yesterday although in the other direction. My legs felt heavy at the start and my glutes were a bit stiff after yesterday. Once I got into it though things got easier and I felt stronger over the last 3 miles as shown by my max HR.
If I can stick to steady 25-30 mile/week for the rest of the month I feel I might be fit enough to try the Fram 10k at a modest pace in September.

• Activity Type : Run
• Distance : 7.00 miles
• Pace 08:43 min/mile
• AHR : 145 BPM
• MHR : 166 BPM
• AMB : 1.27
• SMB : 1.06
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	540	09:00	136	144	1.31
2	1609	539	08:59	139	143	1.29
3	1609	537	08:57	142	146	1.27
4	1609	532	08:52	143	151	1.27
5	1609	519	08:39	150	153	1.24
6	1609	514	08:34	152	156	1.23
7	1605	479	08:01	158	166	1.27

Maypole Seven

The longest run I have done since resuming running. My heart rate was maxed out at the end but I felt okay although I am a bit disappointed with the stats. The last time I ran this loop at this pace my average heart rate was 124, a full 20 beats per min less!. I am going to try the same run again tomorrow and see if the ticker runs a bit slower.

• Activity Type : Run
• Distance : 7.00 miles
• Pace 08:50 min/mile
• AHR : 147 BPM
• MHR : 171 BPM
• AMB : 1.24
• SMB : 1.03
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	543	09:03	127	137	1.40
2	1609	542	09:02	137	140	1.30
3	1609	539	08:59	142	147	1.26
4	1609	529	08:49	147	156	1.24
5	1609	527	08:47	153	163	1.20
6	1609	526	08:46	161	170	1.14
7	1611	502	08:21	164	171	1.17

Brundish Street

A nice run with C. My stats are pretty ropey though, I am putting that down to my allergies to the wheat harvest - I was wheezy before I set out - and if I am honest I imagine that my continued use of tobacco is not helping :(
On the bright side, this run was quicker than anything last week and my ankle only stiffened up after the run, so I am planning to run everyday for the rest of the week.

• Activity Type : Running
• Distance : 5.00 miles
• Pace 08:49 min/mile
• AHR : 148 BPM
• MHR : 166 BPM
• AMB : 1.23
• SMB : 1.00
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	537	08:57	132	145	1.36
2	1609	539	08:59	146	153	1.23
3	1609	530	08:50	151	155	1.21
4	1609	532	08:52	154	157	1.18
5	1611	508	08:27	158	166	1.20

Sunny Sunday Still Suffering

Still suffering from ankle pain - no running today. My ankle does feel better than yesterday, but realistically needs need few more days R&R.
I am really annoyed at myself, this injury was caused by sheer stupidity and has come just when I was getting back into the swing of things. Oh well, on the bright side we spent a very pleasant lunchtime at the Laxfield Low House with the Boingles and Gods.
I have decided to make my Tuesday running date with C my next target Run.

Sore Ankle Saturday

Enforced rest day! The incident with the hole has left its mark! My ankle is really stiff :(

Round the field and fell in a hole!

Set out full of running, all turned to dust at 3 and a half miles as I managed to fall into a hole in the road, twisting my ankle in the process.

• Activity Type : Run
• Distance : 3.57 miles
• Pace 08:57 min/mile
• AHR : 133 BPM
• MHR : 154 BPM
• AMB : 1.35
• SMB : 1.10
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	539	08:59	128	136	1.40
2	1609	537	08:57	131	134	1.37
3	1609	531	08:51	138	144	1.32
4	910	308	09:05	142	154	1.25

Brundish Street

Phew! What a scorcher. Still my take it steady, build a base approach seems to be working. My HR is still too high, but the HRMax is definitely lower.

• Activity Type : Run
• Distance : 5.01 miles
• Pace 09:02 min/mile
• AHR : 138 BPM
• MHR : 155 BPM
• AMB : 1.29
• SMB : 1.06
• Garnin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	549	09:09	127	137	1.38
2	1609	547	09:07	136	146	1.30
3	1609	546	09:06	138	142	1.28
4	1609	539	08:59	143	149	1.25
5	1609	532	08:52	147	155	1.23
6	7	1	06:17	151	151	1.68

Wood Loop 5

Chose a new route for today. It was great really, an on and off road route though Nestling's Wood. I ran to 5 miles and then had a pleasant walk home. I am pleased with my heart rate stats, max was down to 150 and average to 140. No great shakes at 9:10 min/mile but way better than a few days ago.

• Activity Type : Run
• Distance : 5.02 miles
• Pace 09:10 min/mile
• AHR : 140 BPM
• MHR : 150 BPM
• AMB : 1.25
• SMB : 1.02
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	551	09:11	130	141	1.35
2	1609	550	09:10	137	141	1.28
3	1609	549	09:09	143	147	1.23
4	1609	549	09:09	145	149	1.21
5	1609	549	09:09	146	150	1.20
6	24	7	08:31	145	146	1.30

Stanway Loop 5 Again

Same run as yesterday, but I ran the other way around. Much the same as yesterday on the body monitoring, but running feels much easier, and I am beginning to get a real post run buzz again.

• Activity Type : Run
• Distance : 5.00 miles
• Pace 09:13 min/mile
• AHR : 143 BPM
• MHR : 160 BPM
• AMB : 1.22
• SMB : 0.99
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	554	09:14	131	142	1.33
2	1609	555	09:15	139	147	1.25
3	1609	555	09:15	143	151	1.22
4	1609	552	09:12	150	156	1.17
5	1609	549	09:09	156	160	1.13
6	2	0	07:46

Stanway Loop 5

Got to 5 miles and felt pretty good. My legs and back are pretty stiff but what did I expect! I am encouraged to see that even though I went further and faster (9:15 min/mile) my heart rate was lower than yesterday.

• Activity Type : Run
• Distance : 5.00 miles
• Pace 09:15 min/mile
• AHR : 142 BPM
• MHR : 159 BPM
• AMB : 1.22
• SMB : 0.99
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	556	09:16	128	143	1.36
2	1609	556	09:16	139	145	1.25
3	1609	552	09:12	143	148	1.22
4	1609	556	09:16	149	154	1.17
5	1607	554	09:14	154	159	1.13

Round The Field

Still hard today! No surprises there then. To be fair, although my heart was running way too high, I did not feel bad like yesterday. I even extended the run from 3 to 4 miles en route.

• Activity Type : Run
• Distance : 4.00 miles
• Pace 09:15 min/mile
• AHR : 155 BPM
• MHR : 167 BPM
• AMB : 1.12
• SMB : 0.88
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	557	09:17	138	151	1.25
2	1609	554	09:14	158	164	1.10
3	1609	554	09:14	162	166	1.07
4	1609	553	09:13	163	167	1.07
5	3	1	11:24	161	161	0.88

Stanway Loop - It begins again

So, after months rehab, rest and pure idleness I feel compelled to run again! Wow, how your body can change in a few weeks! After running 4 miles slow pace (9:20m/mile) my HR topped out over 160 and I felt quite ill. The HR monitor went on the fritz for a while, so the HR data for the run is estimated. Must stick at it now I have started.

• Activity Type : Run
• Distance : 4.00 miles
• Pace 09:18 min/mile
• AHR : 155 BPM
• MHR : 168 BPM
• AMB : 1.12
• SMB : 0.88
• Garmin Connect

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	559	09:19	138	146	1.25
2	1609	558	09:18	158	147	1.09
3	1609	558	09:18	163	165	1.06
4	1609	556	09:16	164	168	1.06
5	6	2	09:32	164	164	1.03