Conditions: Avg Temperature: 22.9 °C, good day – we went to the beech!

Distance: 6 miles
Time: 50 min
Average Pace: 8:20 min/mile

Remarks: Good run, I think today was the best day yet for my ankle! I woke this morning and it wasn’t sore! however after the walk to the GAA pitch it was at me a bit, and remained in my mind for the entire 6 miles.

During the day my ankle was fairly ok, and while it made its presence felt every now and then it was good for most of the day.

For the run, I also felt I was nearly able to get into it, before slowing down due to my heart rate – it was a good run, even if it was just under 24 laps of the GAA pitch

I found it really difficult to get my heart rate down for the first mile, as you can see by the graph below it got high very fast and I nearly needed to stop to get it to drop.

Conditions: Warm Avg Temperature: 22.2 °C & very windy

Remarks: This was very hard. I couldn’t get my pace to the levels I wanted, I’m wondering if I’ve been running too slow by keeping my heart rate low and has this impacted my pace – the other possibility is the 3 drinks I had last night and the wind was the problem.

In addition to putting Fastum gel on 2 or 3 times a day, I’ve started to ware compression socks to try and fix my right ankle.

Conditions: Warm & windy

Remarks: Getting feed up running in circles – ankle still at me.

Distance: 10.01 miles

Time: 1 hour 31 min

Average pace: 9:08

Heart Rate
Avg HR: 125 bpm
Max HR: 137 bpm
Training Effect : 2.5

Running Dynamics
Avg Run Cadence: 174 spm
Max Run Cadence: 192 spm
Avg Vertical Oscillation: 9.4 cm
Avg Ground Contact Time: 257 ms
Avg Stride Length: 1.01 m

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