Notes from the Asylum: September 2010

Saturday, 11 September 2010

Plotting a Comeback (updated 15/9)

You can't have too many graphs!

I started running again on 26/8 and have now completed 6x Club speed sessions and have got my weekly mileage back up to about 30, including my first 'long' (9 mile) run in 2 months. As Standalone 10k this year is also hosting the County Vet Champs, I managed to make the 'old gits' team and so have the privilege of representing the Club in our own race for the 3rd year in a row.

I think my fitness is coming back well from a low base, as evidenced by the adjacent chart. This tracks the relationship (in easy/steady runs) between my average heart-rate and speed. As you get fitter, you get more bang for your HR bucks. So far so good. For comparison, I was regularly getting scores of between 65-67 in the early part of this year.

Wednesday, 8 September 2010

Loch Ness Marathon - Elevation Profile

Click on image to enlarge

In case anyone was wondering...I posted this for Andy Mutton - I have no intention of doing another marathon just yet!

Friday, 3 September 2010

NHRR Rolling Rankings Sep09 to Aug10 - Age% Scores

Rank	Name	Date of Race	Distance	Name of Race	Time	WAVA

1	HALLNeilson	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:30:38	87.65%
2	WardleDavid	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:31:29	86.67%
3	MitchinsonDave	Tue 20/07/10	3km	FVS 3k Relays (RotM)	00:08:39	85.19%
4	GibbsRachel	Tue 15/06/10	10kmRoad	Royston MWL 10k (RotM)	00:35:48	84.73%
5	ScrowtherPeter	Tue 04/05/10	10kmRoad	Silverstone 10k	00:35:28	83.86%
6	McKeownSteve	Wed 09/06/10	5kmRoad	Portsmouth Promenade 5k	00:16:29	83.43%
7	McKeownAstrid	Mon 31/05/10	10kmRoad	Hatfield Broadoak 10k	00:37:23	82.66%
8	BeresfordNick	Tue 04/05/10	10kmRoad	Silverstone 10k	00:33:14	82.54%
9	SibbettPeter	Sat 28/11/09	5MileRoad	Wolverton 5	00:28:39	82.48%
10	SMITHERStewart	Fri 27/08/10	5kmRoad	Serpentine LFotM 5k	00:19:52	82.17%
11	HALLLizzie	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:37:15	81.43%
12	BRYANTStewart	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:18:46	80.53%
13	NewsteadRebecca	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:37:50	80.21%
14	FOOTSusan	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:23:15	79.73%
15	FRAMPTONDavid	Sun 15/11/09	Half.Mar	St Neot's HM	01:26:44	79.22%
16	HutchinsonMark	Tue 20/07/10	3km	FVS 3k Relays (RotM)	00:10:24	78.10%
17	RussellJohn	Tue 04/05/10	10kmRoad	Silverstone 10k	00:38:45	77.96%
18	CHAPPELLJane	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:40:19	77.94%
19	KelleyPaul	Tue 15/06/10	10kmRoad	Royston MWL 10k (RotM)	00:40:42	77.93%
20	JonesAlan	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:29:10	77.75%

NHRR Rolling Rankings Sep09 to Aug10 - Men

Rank	Name		Date of Race	Event	Name of Race	Time	WAVA

1	McKeownSteve	m	Wed 09/06/10	5kmRoad	Portsmouth Promenade 5k	00:16:29	83.43%
2	BeresfordNick	m	Wed 23/06/10	5kmRoad	Dulwich Midsummer 5k	00:16:31	79.79%
3	SCROWTHERPeter	m	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:18	82.59%
4	ROBERTSONMark	m	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:17:19	74.49%
5	SIBBETTPeter	m	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:20	82.44%
6	SAVILLEOliver	m	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:17:33	73.57%
7	McANENYCiaran	m	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:17:51	73.44%
8	ATKINSJames	m	Thu 26/11/09	5kmRoad	Stevenage 5k - Race 2	00:17:52	72.20%
9	SHERWOODAdrian	m	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:18:24	76.46%
10	WALSHJames	m	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:18:27	74.54%

1	BERESFORDNICK	m	Fri 02/07/10	5MileRoad	Cranfield 5	00:27:23	78.04%
2	McKeownSteve	m	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:27:50	81.71%
3	SibbettPeter	m	Sat 28/11/09	5MileRoad	Wolverton 5	00:28:39	82.48%
4	SavilleOliver	m	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:28:59	73.79%
5	MalpeliNicholas	m	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:30:38	75.37%
6	COOKGary	m	Sun 13/09/09	5MileRoad	FVS Jubilee 5 (RoTM)	00:31:45	67.97%

1	HALLNeilson	m	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:30:38	87.65%
2	WardleDavid	m	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:31:29	86.67%
3	BeresfordNick	m	Tue 04/05/10	10kmRoad	Silverstone 10k	00:33:14	82.54%
4	TiveyIan	m	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:34:45	77.27%
5	McKeownSteve	m	Sun 18/04/10	10kmRoad	Flitwick 10k (RotM)	00:34:58	81.86%
6	AtkinsJames	m	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:35:09	76.39%
7	SavilleOliver	m	Sun 08/08/10	10kmRoad	Bearbrook 10k	00:35:13	76.43%
8	ScrowtherPeter	m	Tue 04/05/10	10kmRoad	Silverstone 10k	00:35:28	83.86%
9	MuttonAndy	m	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:35:58	74.72%
10	SIBBETTPeter	m	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:36:37	81.22%

1	sibbettpeter	m	Sun 06/12/09	10mile	Nene Valley Harriers 10	00:59:40	81.74%
2	scrowtherpeter	m	Mon 28/12/09	10mile	Buntingford 10	01:00:23	80.77%
3	SAVILLEOliver	m	Sun 06/12/09	10mile	Nene Valley Harriers 10	01:01:44	71.90%
4	SherwoodAdrian	m	Mon 28/12/09	10mile	Buntingford 10	01:04:07	74.85%
5	WalshJames	m	Mon 28/12/09	10mile	Buntingford 10	01:05:13	71.87%
6	MALPELINicholas	m	Sun 06/09/09	10Mile	Garden City 10	01:06:10	71.96%
7	BryantStewart	m	Mon 28/12/09	10mile	Buntingford 10	01:06:35	77.65%
8	franklinjohn	m	Sun 11/04/10	10mile	Sandy 10	01:06:37	72.62%
9	StreetTim	m	Sun 06/09/09	10Mile	Garden City 10	01:06:47	67.19%
10	Framptondavid	m	Sun 08/11/09	10Mile	Stebbing 10	01:07:17	76.84%

1	ScrowtherPeter	m	Sun 07/03/10	Half.Mar	Nike+ Milton Keynes HM	01:19:09	81.80%
2	McKEOWNSteve	m	Sun 01/11/09	Half.Mar	Barnes Green HM	01:20:18	77.43%
3	SibbettPeter	m	Sun 13/12/09	Half.Mar	Mallorca HM	01:21:43	79.23%
4	SavilleOliver	m	Sun 07/03/10	Half.Mar	Nike+ Milton Keynes HM	01:21:51	72.35%
5	HutchinsonMark	m	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:23:56	76.50%
6	SherwoodAdrian	m	Sun 20/09/09	Half.Mar	Great North Run	01:24:19	75.54%
7	MALPELINicholas	m	Sun 15/11/09	Half.Mar	St Neot's HM	01:24:51	74.46%
8	FRAMPTONDavid	m	Sun 15/11/09	Half.Mar	St Neot's HM	01:26:44	79.22%
9	BryantStewart	m	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:27:56	78.14%
10	McAnenyCiaran	m	Sun 01/11/09	Half.Mar	Stevenage HM	01:28:00	67.56%

1	ScrowtherPeter	m	Sun 11/04/10	Marathon	Rotterdam Marathon	02:51:40	78.43%
2	SavilleOliver	m	Sun 25/04/10	Marathon	London Marathon	02:59:28	69.60%
3	sherwoodadrian	m	Sun 18/10/09	Marathon	Abingdon Marathon	03:00:44	73.22%
4	McAnenyCiaran	m	Sun 23/05/10	Marathon	Edinburgh Marathon	03:00:59	69.02%
5	AtkinsJames	m	Sun 23/05/10	Marathon	Riga Marathon	03:04:57	67.54%
6	WalshJames	m	Sun 25/04/10	Marathon	London Marathon	03:08:26	68.49%

NHRR Rolling Rankings Sep09 to Aug10 - Ladies

Rank	Name	Date of Race	Distance	Name of Race	Time	WAVA

1	GIBBSRachel	Thu 12/11/09	5kmRoad	Stevenage 5k Race 1 (RotM)	00:18:04	81.92%
2	McKeownAstrid	Wed 09/06/10	5kmRoad	Portsmouth Promenade 5k	00:18:23	82.02%
3	PITMANNatasha	Thu 12/11/09	5kmRoad	Stevenage 5k Race 1 (RotM)	00:19:42	75.67%
4	WINTERSMelissa	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:19:59	74.60%
5	SUMMERSJo	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:23:09	69.00%
6	FOOTSusan	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:23:15	79.73%
7	PriestleyAnna	Thu 05/08/10	5kmRoad	Stevenage 5k Series - Race 1	00:23:43	75.09%
8	DODSWORTHKaren	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:23:45	71.24%
9	AIRDLinda	Thu 10/12/09	5kmRoad	Stevenage 5k - Race 3	00:24:00	71.39%
10	CAIRNSHelen	Thu 19/08/10	5kmRoad	Stevenage 5k Series - Race 2	00:24:28	61.36%

1	PitmanNatasha	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:32:22	75.55%
2	SUMMERSJO	Fri 02/07/10	5MileRoad	Cranfield 5	00:38:22	68.07%
3	AIRDLINDA	Fri 02/07/10	5MileRoad	Cranfield 5	00:39:13	72.35%
4	DodsworthKaren	Sat 27/03/10	5MileRoad	Victoria Park 5M (RotM)	00:39:34	69.92%
5	ANNETTSRACHEL	Fri 02/07/10	5MileRoad	Cranfield 5	00:42:19	65.38%

1	GibbsRachel	Tue 15/06/10	10kmRoad	Royston MWL 10k (RotM)	00:35:48	84.73%
2	HALLLizzie	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:37:15	81.43%
3	McKeownAstrid	Mon 31/05/10	10kmRoad	Hatfield Broadoak 10k	00:37:23	82.66%
4	NewsteadRebecca	Wed 26/05/10	10kmRoad	NHRR MWL 10k (Ridlins) RotM	00:37:50	80.21%
5	PITMANNatasha	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:39:35	77.19%
6	CHAPPELLJane	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:40:19	77.94%
7	WINTERSMelissa	Sun 04/10/09	10kmRoad	Standalone 10k (RotM)	00:40:48	74.89%
8	MessengerClaire	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:44:23	69.63%
9	YuillChris	Tue 11/05/10	10kmRoad	Welwyn MWL 10k (RotM)	00:44:24	68.81%
10	SummersJo	Tue 15/06/10	10kmRoad	Royston MWL 10k (RotM)	00:46:16	70.08%

1	YuillChris	Sun 24/01/10	10mile	Fred Hughes 10	01:20:17	62.33%
2	TobittJane	Sun 11/04/10	10mile	Sandy 10	01:21:26	61.29%
3	SparkesLucy	Mon 28/12/09	10mile	Buntingford 10	01:21:51	60.70%
4	CookSheena	Mon 28/12/09	10mile	Buntingford 10	01:22:03	64.73%
5	AirdLinda	Mon 28/12/09	10mile	Buntingford 10	01:23:35	68.81%
6	AnnettsRachel	Sun 08/11/09	10Mile	Stebbing 10	01:25:38	65.51%

1	McKEOWNAstrid	Sun 01/11/09	Half.Mar	Barnes Green HM	01:24:32	79.19%
2	PITMANNatasha	Sun 15/11/09	Half.Mar	St Neot's HM	01:25:51	77.34%
3	MESSENGERClaire	Sun 15/11/09	Half.Mar	St Neot's HM	01:35:54	70.17%
4	SteadSarah	Sun 13/12/09	Half.Mar	Bedford HM (RotM)	01:41:15	65.02%
5	SUMMERSJo	Sun 15/11/09	Half.Mar	St Neot's HM	01:44:51	67.97%
6	NortheyTeresa	Sun 01/11/09	Half.Mar	Stevenage HM	01:45:05	63.71%
7	DODSWORTHKaren	Sun 15/11/09	Half.Mar	St Neot's HM	01:46:23	71.15%
8	GREGSONSharon	Sun 15/11/09	Half.Mar	St Neot's HM	01:47:42	64.26%
9	YuillChris	Sun 07/02/10	Half.Mar	Watford HM	01:48:22	61.27%
10	KempNicky	Sun 07/03/10	Half.Mar	Nike+ Milton Keynes HM	01:49:04	61.38%

1	PitmanNatasha	Sun 29/11/09	Marathon	St Sebastian Marathon	02:58:15	76.72%
2	MessengerClaire	Sun 25/04/10	Marathon	London Marathon	03:21:04	69.08%
3	SUMMERSJo	Sun 21/03/10	Marathon	Rome Marathon	03:41:40	66.96%
4	SteadSarah	Sun 25/04/10	Marathon	London Marathon	03:42:00	61.00%
5	RalphLysa	Sun 25/04/10	Marathon	London Marathon	03:45:55	62.92%
6	SparkesLucy	Sun 18/10/09	Marathon	Abingdon Marathon	03:59:41	56.50%

R&R Update No.4

Back in training...

Still low mileage, but back doing training sessions. Have completed 3x fartlek in reasonable shape with an indication being that current 10k form is in the region of 37:30-38:00. Not a bad base to build from.