Remarks:

Today was scheduled to be a slow 6 miles, however I ended up doing a few different things.

I worked with the GraspWT.com team to test their device, I completed about 2 miles, and I learned that my right foot rotates more than my left foot.

I also did 1 hour ETM practice and I completed 4 miles in the regional park.

Distance: 3.96 miles

Time: 30:53

Average Pace: 7:38 min/mile
Avg Temperature: 19.7 °C
Avg HR: 144 bpm
Max HR: 164 bpm
Training Effect : 3.3

Running Dynamics
Avg Run Cadence: 180 spm
Max Run Cadence: 196 spm
Avg Vertical Oscillation: 9.5 cm
Avg Ground Contact Time: 238 ms
Avg Stride Length: 1.15 m

Conditions: Avg Temperature: 22.6 °C, and a bit of wind

Remarks: I really needed to do this run on the road, running around in circles in the GAA pitch is driving me mad! having said that; my ankle is still at me and it may not have been the best idea.

Distance: 11.50 miles

Time 1 hour 45 minutes

Average Pace: 9:10 min/mile
Avg HR: 126 bpm
Max HR: 167 bpm
Training Effect : 2.4

Running Dynamics
Avg Run Cadence: 176 spm
Max Run Cadence: 198 spm
Avg Vertical Oscillation: 9.4 cm
Avg Ground Contact Time: 251 ms
Avg Stride Length: 1.00 m

Good run

Conditions: Windy!

Remarks: My ankle is still at me

Good Run

Conditions: warm day – I got out early before it got too hot, in the morning there was a good wind.

Remarks: only 4 miles, I walked to the GAA pitch and walked home (hoping to avoid the heart rate spike of yesterday coming out of the pitch)

Good run, my ankle is a concern.

I used fastum gel on it again today, I really need the pain to start going away – I’m concerned about using the gel as I’m going to the beach with the family and it can cause sensitivity to the sun.

 
Distance: 4.01 mi
Time: 36:35
Avg Pace: 9:08 min/mi
Avg Speed: 6.6 mph
Elevation Gain: 37 m
Calories: 385 C
Avg Temperature: 18.6 °C

Heart Rate
Avg HR: 124 bpm
Max HR: 134 bpm
Training Effect : 2.3

Running Dynamics
Avg Run Cadence: 176 spm
Max Run Cadence: 192 spm
Avg Vertical Oscillation: 9.4 cm
Avg Ground Contact Time: 252 ms
Avg Stride Length: 1.00 m

Remarks: 12 miles around a GAA pitch – wow! each lap is just over 1/4 mile, so 12 miles means about 48 laps!

Ankle still at me.

Distance: 12.02 mi
Time: 1:50:19
Avg Pace: 9:11 min/mi
Avg Speed: 6.5 mph
Elevation Gain: 102 m
Calories: 933 C
Avg Temperature: 24.3 °C

Heart Rate
Avg HR: 123 bpm
Max HR: 141 bpm
Training Effect : 2.7

Running Dynamics
Avg Run Cadence: 172 spm
Max Run Cadence: 190 spm
Avg Vertical Oscillation: 9.6 cm
Avg Ground Contact Time: 254 ms
Avg Stride Length: 1.02 m

Remarks: very hard run, tomorrow I will need to run on grass – in order to keep my heart rate down at times I ended up walking!

Also my ankle is really at me – grass is a better idea to keep it ok, tomorrow I’m running 12 miles.

Distance: 8.02 mi
Time: 1:15:57
Avg Pace: 9:28 min/mi
Avg Speed: 6.3 mph
Elevation Gain: 176 m
Calories: 617 C
Avg Temperature: 23.8 °C

Heart Rate
Avg HR: 119 bpm
Max HR: 133 bpm
Training Effect : 2.3

Running Dynamics
Avg Run Cadence: 172 spm
Max Run Cadence: 192 spm
Avg Vertical Oscillation: 9.3 cm
Avg Ground Contact Time: 262 ms
Avg Stride Length: 0.99 m