Steady progress
Since my Summer nadir, I've had 5 weeks of reasonable training including 10 speed sessions. My speed has gradually picked up, evidenced especially in fartlek sessions. My efforts in this Tuesday's hill session were also encouraging. There's still a long way to go and my average weekly mileage is still barely topping 30 compared with a BAU of 45 for most of the last 2 years.
I'm hoping to complete Standalone in around 37 mins. If I can get under 37 min, that would represent a good achievement. Whilst this is some way off the heady days of 35:28 in May, it would need to be taken in the context of barely being capable of running 2-3 miles slowly in August without feeling exhausted.
Friday, 1 October 2010
Rolling Rankings - Age% Score - Oct09 to Sep10
| 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 | ScrowtherPeter | Tue 04/05/10 | 10kmRoad | Silverstone 10k | 00:35:28 | 83.86% | |
| 5 | McKeownSteve | Wed 09/06/10 | 5kmRoad | Portsmouth Promenade 5k | 00:16:29 | 83.43% | |
| 6 | SMITHERStewart | Fri 24/09/10 | 5kmRoad | Serpentine LFotM 5k | 00:19:45 | 83.40% | |
| 7 | GibbsRachel | Tue 20/07/10 | 3km | FVS 3k Relays (RotM) | 00:10:02 | 83.29% | |
| 8 | McKeownAstrid | Mon 31/05/10 | 10kmRoad | Hatfield Broadoak 10k | 00:37:23 | 82.66% | |
| 9 | BeresfordNick | Tue 04/05/10 | 10kmRoad | Silverstone 10k | 00:33:14 | 82.54% | |
| 10 | SibbettPeter | Sat 28/11/09 | 5MileRoad | Wolverton 5 | 00:28:39 | 82.48% | |
| 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 | FOOTSusan | Thu 02/09/10 | 5kmRoad | Stevenage 5k Series race 3 | 00:23:05 | 80.31% | |
| 14 | NewsteadRebecca | Wed 26/05/10 | 10kmRoad | NHRR MWL 10k (Ridlins) RotM | 00:37:50 | 80.21% | |
| 15 | FRAMPTONDavid | Sun 15/11/09 | Half.Mar | St Neot's HM | 01:26:44 | 79.22% | |
| 16 | KelleyPaul | Sun 05/09/10 | 10mile | Garden City 10 | 01:07:03 | 78.45% | |
| 17 | HutchinsonMark | Tue 20/07/10 | 3km | FVS 3k Relays (RotM) | 00:10:24 | 78.10% | |
| 18 | RussellJohn | Tue 04/05/10 | 10kmRoad | Silverstone 10k | 00:38:45 | 77.96% | |
| 19 | CHAPPELLJane | Sun 04/10/09 | 10kmRoad | Standalone 10k (RotM) | 00:40:19 | 77.94% | |
| 20 | JonesAlan | Sun 13/12/09 | Half.Mar | Bedford HM (RotM) | 01:29:10 | 77.75% |
Rolling Rankings - Men - Oct09 to Sep10
| Rank | Name | Date of Race | Event | Name of Race | Time | WAVA | |
|---|---|---|---|---|---|---|---|
| 1 | BERESFORDNick | Thu 02/09/10 | 5kmRoad | Stevenage 5k Series race 3 | 00:16:19 | 80.77% | |
| 2 | McKeownSteve | Wed 09/06/10 | 5kmRoad | Portsmouth Promenade 5k | 00:16:29 | 83.43% | |
| 3 | SCROWTHERPeter | Thu 10/12/09 | 5kmRoad | Stevenage 5k - Race 3 | 00:17:18 | 82.59% | |
| 4 | ROBERTSONMark | Thu 26/11/09 | 5kmRoad | Stevenage 5k - Race 2 | 00:17:19 | 74.49% | |
| 5 | SIBBETTPeter | Thu 10/12/09 | 5kmRoad | Stevenage 5k - Race 3 | 00:17:20 | 82.44% | |
| 6 | SAVILLEOliver | Thu 26/11/09 | 5kmRoad | Stevenage 5k - Race 2 | 00:17:33 | 73.57% | |
| 7 | McANENYCiaran | Thu 10/12/09 | 5kmRoad | Stevenage 5k - Race 3 | 00:17:51 | 73.44% | |
| 8 | ATKINSJames | Thu 26/11/09 | 5kmRoad | Stevenage 5k - Race 2 | 00:17:52 | 72.20% | |
| 9 | SHERWOODAdrian | Thu 10/12/09 | 5kmRoad | Stevenage 5k - Race 3 | 00:18:24 | 76.46% | |
| 10 | WALSHJames | Thu 19/08/10 | 5kmRoad | Stevenage 5k Series - Race 2 | 00:18:27 | 74.54% | |
| 1 | BERESFORDNICK | Fri 02/07/10 | 5MileRoad | Cranfield 5 | 00:27:23 | 79.59% | |
| 2 | McKeownSteve | Sat 27/03/10 | 5MileRoad | Victoria Park 5M (RotM) | 00:27:50 | 81.71% | |
| 3 | SibbettPeter | Sat 28/11/09 | 5MileRoad | Wolverton 5 | 00:28:39 | 82.48% | |
| 4 | SavilleOliver | Sat 27/03/10 | 5MileRoad | Victoria Park 5M (RotM) | 00:28:59 | 73.79% | |
| 5 | MalpeliNicholas | Sat 27/03/10 | 5MileRoad | Victoria Park 5M (RotM) | 00:30:38 | 75.37% | |
| 6 | ANNETTSMARTYN | Fri 02/07/10 | 5MileRoad | Cranfield 5 | 00:31:49 | 73.69% | |
| 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 | BeresfordNick | Tue 04/05/10 | 10kmRoad | Silverstone 10k | 00:33:14 | 82.54% | |
| 4 | TiveyIan | Tue 11/05/10 | 10kmRoad | Welwyn MWL 10k (RotM) | 00:34:45 | 77.27% | |
| 5 | McKeownSteve | Sun 18/04/10 | 10kmRoad | Flitwick 10k (RotM) | 00:34:58 | 81.86% | |
| 6 | AtkinsJames | Tue 11/05/10 | 10kmRoad | Welwyn MWL 10k (RotM) | 00:35:09 | 76.39% | |
| 7 | SavilleOliver | Sun 08/08/10 | 10kmRoad | Bearbrook 10k | 00:35:13 | 76.43% | |
| 8 | ScrowtherPeter | Tue 04/05/10 | 10kmRoad | Silverstone 10k | 00:35:28 | 83.86% | |
| 9 | MuttonAndy | Tue 11/05/10 | 10kmRoad | Welwyn MWL 10k (RotM) | 00:35:58 | 74.72% | |
| 10 | SIBBETTPeter | Sun 04/10/09 | 10kmRoad | Standalone 10k (RotM) | 00:36:37 | 81.22% | |
| 1 | BERESFORDNick | Sun 05/09/10 | 10mile | Garden City 10 | 00:56:55 | 78.95% | |
| 2 | sibbettpeter | Sun 06/12/09 | 10mile | Nene Valley Harriers 10 | 00:59:40 | 81.74% | |
| 3 | scrowtherpeter | Mon 28/12/09 | 10mile | Buntingford 10 | 01:00:23 | 80.77% | |
| 4 | SAVILLEOliver | Sun 06/12/09 | 10mile | Nene Valley Harriers 10 | 01:01:44 | 71.90% | |
| 5 | SherwoodAdrian | Mon 28/12/09 | 10mile | Buntingford 10 | 01:04:07 | 74.85% | |
| 6 | WalshJames | Mon 28/12/09 | 10mile | Buntingford 10 | 01:05:13 | 71.87% | |
| 7 | MALPELINicholas | Sun 24/01/10 | 10mile | Fred Hughes 10 | 01:06:12 | 71.93% | |
| 8 | BryantStewart | Mon 28/12/09 | 10mile | Buntingford 10 | 01:06:35 | 77.65% | |
| 9 | franklinjohn | Sun 11/04/10 | 10mile | Sandy 10 | 01:06:37 | 72.62% | |
| 10 | KelleyPaul | Sun 05/09/10 | 10mile | Garden City 10 | 01:07:03 | 78.45% | |
| 1 | MuttonAndy | Sun 05/09/10 | Half.Mar | Bristol HM | 01:18:55 | 75.04% | |
| 2 | ScrowtherPeter | Sun 07/03/10 | Half.Mar | Nike+ Milton Keynes HM | 01:19:09 | 81.80% | |
| 3 | McKEOWNSteve | Sun 01/11/09 | Half.Mar | Barnes Green HM | 01:20:18 | 77.43% | |
| 4 | SibbettPeter | Sun 13/12/09 | Half.Mar | Mallorca HM | 01:21:43 | 79.23% | |
| 5 | SavilleOliver | Sun 07/03/10 | Half.Mar | Nike+ Milton Keynes HM | 01:21:51 | 72.35% | |
| 6 | HutchinsonMark | Sun 13/12/09 | Half.Mar | Bedford HM (RotM) | 01:23:56 | 76.50% | |
| 7 | MALPELINicholas | Sun 15/11/09 | Half.Mar | St Neot's HM | 01:24:51 | 74.46% | |
| 8 | FRAMPTONDavid | Sun 15/11/09 | Half.Mar | St Neot's HM | 01:26:44 | 79.22% | |
| 9 | sherwoodadrian | Sun 01/11/09 | Half.Mar | Stevenage HM | 01:27:03 | 73.17% | |
| 10 | BryantStewart | Sun 13/12/09 | Half.Mar | Bedford HM (RotM) | 01:27:56 | 78.14% | |
| 1 | HarrisRob | Sun 05/09/10 | Marathon | Wolverhampton Marathon | 02:51:00 | 73.05% | |
| 2 | ScrowtherPeter | Sun 11/04/10 | Marathon | Rotterdam Marathon | 02:51:40 | 78.43% | |
| 3 | SavilleOliver | Sun 25/04/10 | Marathon | London Marathon | 02:59:28 | 69.60% | |
| 4 | sherwoodadrian | Sun 18/10/09 | Marathon | Abingdon Marathon | 03:00:44 | 73.22% | |
| 5 | McAnenyCiaran | Sun 23/05/10 | Marathon | Edinburgh Marathon | 03:00:59 | 69.02% | |
| 6 | AtkinsJames | Sun 23/05/10 | Marathon | Riga Marathon | 03:04:57 | 67.54% |
Rolling Rankings - Women - Oct09 to Sep10
| 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 | FOOTSusan | Thu 02/09/10 | 5kmRoad | Stevenage 5k Series race 3 | 00:23:05 | 80.31% | |
| 6 | SUMMERSJo | Thu 19/08/10 | 5kmRoad | Stevenage 5k Series - Race 2 | 00:23:09 | 69.00% | |
| 7 | AIRDLinda | Thu 02/09/10 | 5kmRoad | Stevenage 5k Series race 3 | 00:23:21 | 74.32% | |
| 8 | PriestleyAnna | Thu 05/08/10 | 5kmRoad | Stevenage 5k Series - Race 1 | 00:23:43 | 75.09% | |
| 9 | DODSWORTHKaren | Thu 19/08/10 | 5kmRoad | Stevenage 5k Series - Race 2 | 00:23:45 | 71.24% | |
| 10 | CAIRNSHelen | Thu 02/09/10 | 5kmRoad | Stevenage 5k Series race 3 | 00:24:19 | 61.73% | |
| 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 | Sun 04/10/09 | 10kmRoad | Standalone 10k (RotM) | 00:36:42 | 82.65% | |
| 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 | PitmanNatasha | Sun 18/04/10 | 10kmRoad | Flitwick 10k (RotM) | 00:43:31 | 70.43% | |
| 9 | MessengerClaire | Tue 11/05/10 | 10kmRoad | Welwyn MWL 10k (RotM) | 00:44:23 | 69.63% | |
| 10 | YuillChris | Tue 11/05/10 | 10kmRoad | Welwyn MWL 10k (RotM) | 00:44:24 | 68.81% | |
| 1 | PitmanNatasha | Sun 26/09/10 | 10mile | Swinton 10 | 01:12:16 | 69.47% | |
| 2 | CrossSue | Sun 05/09/10 | 10mile | Garden City 10 | 01:19:29 | 69.72% | |
| 3 | YuillChris | Sun 24/01/10 | 10mile | Fred Hughes 10 | 01:20:17 | 62.33% | |
| 4 | TobittJane | Sun 11/04/10 | 10mile | Sandy 10 | 01:21:26 | 61.29% | |
| 5 | SparkesLucy | Mon 28/12/09 | 10mile | Buntingford 10 | 01:21:51 | 60.70% | |
| 6 | CookSheena | Mon 28/12/09 | 10mile | Buntingford 10 | 01:22:03 | 64.73% | |
| 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% |
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.
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!
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