New Year – New Drive

After a trip to Cuba in mid December for two weeks I stopped exercise – I thought I might lose weight in Cuba what with the heat and the really crap food everywhere (the exception being fruit which was umnmolested by human hand) but NO – those 4 cocktails a night and the beers took their toll and i returned to Scotland the Heaviest I have ever been in my life.


I am only 175cm tall and have been 67 – 70 most of my life. I would like to pretend and say it is the muscle i carry (as it weighs more than fat) but sadly it seems to be a spare tyre.

lovehandle tastic
lovehandle tastic
more than an inch to pinch
more than an inch to pinch

So January sees (well from the 5th) No Alcohol / no cakes / no chocolate / no alcohol (had to say it twice) Also lots of cycling / spinning / running planned (despite winters best efforts to derail)

Will update at the end of the month on where I am …. but here is the start

Screenshot 2015-01-06 14.47.45

How to start the week

Drop kids at school then sneak in a run even if it is slow

Screenshot 2014-12-01 16.00.33and then back home where i had my bike set up on the turbo so did a wee fat burn ride ….

Taming the badger as opposed to Slaying – more on that film once I finish it …..

Screenshot 2014-12-01 16.00.58

Will the apple watch shake up the GPS and app market?

In addition to being a wearable emoji-sender, heartbeat-sharer, and payment system, the Apple Watch will also be a fitness tracker. And although the watch won’t be available until early 2015, Apple provided a few details on how the wearable will track activity. The watch has its own accelerometer and heart-rate monitor, but it needs to be paired with an iPhone to track your distance traveled via GPS or Wi-Fi.

These features are of note because they add a new set of functions to Apple’s hardware stable, and they directly compete with offerings from long-time hardware partners who already make fitness tracking wearables like Jawbone, Fitbit and Garmin.

The Apple Watch has some standard features familiar to the fitness crowd. Its built-in Activity app has three modes, all of which display goals in a ring-shaped interface. In the “Move” display, it shows you how much you’ve been in motion during the day, gives you a running countdown to your 30-minute goal, and shows how many calories you’ve burned. The “Stand” display reminds you to stop sitting for at least a minute every 12 hours (see the photo above), and the “Exercise” ring will gauge harder-core activities like running.


There’s also a separate Workout app that can break your activities into more-specific groups, such as Running, Cycling, or Cross Training. All your stats and workout history are stored in a Fitness app, which gives you a dashboard of your workout sessions. You can share your workout stats with third-party apps via the watch’s Health app, too.

Even though all of that is standard-issue stuff for a fitness tracker, Apple’s HealthKit initiative is likely to play a major part in making all that workout data usable by other apps on your iPhone, iPad, or Apple Watch. The software package for developers will likely speed the growth of the ecosystem of apps built for the watch—though Apple has been largely silent on details about how or when those third-party apps will make their way onto its Watch.


how fit are you?

Do this test

answer truthfully now.

Screenshot 2014-08-02 13.47.13


there is no way my VO2 is 62 – my polar HRM used to say it was around 57-59


Old habits / new habits

Went for a run today – making the most of the great weather. 10km felt longer as not really been running much this year and also pace was a slow 4:50+/km.

Back to flat and used the rollers on the legs before having a shower.

Now using the Garmin vivofit and mainly to track lifestyle and sleep …. A run certainly puts up the steps and it is only lunchtime.

new shoes

Have a new pair of these in orange –  here is a review from someone else


Hey and welcome to Trail Trials:  the video review section of iRunFar. I’m Travis Liles. In this video, we’re going to take a look at the Mizuno Wave Ascend 7.

In its seventh iteration, the Mizuno Wave Ascend adds some really nice updates. What we’re going to do now is to get up close and personal. We’ll take a look at the upper, the midsole, and some of the new features and tread patterns here on the bottom. Then, we’ll come back at the end with some overall impressions.

Mizuno Wave Ascend 7

The Mizuno Wave Ascend 7.

Mizuno Wave Ascend 7 – Upper
Let’s start out by talking about the upper on the Mizuno Wave Ascend. Mizuno categorizes it as having a Dynamotion upper – which basically means there are a lot of things here in place to give you a good secure ride on your foot. Some of those things you’re going to see right away are those bands that you’re going to find on each side of the foot. They’re going to help you secure that foot down. They’re going to lock that forefoot in place and keep your foot from sliding around. That was one of the features I really liked about this shoe. I felt like it had a really good, secure fit, so if you’re on nasty terrain or somewhere off camber and you really want that foot locked in, this shoe did a really nice job of it. However, even with that, you have a good, open toe box. A lot of times that’s not the case. A good open toe box, with it being mesh, it lets those toes wiggle around and no weird bands over the top of your foot that might impede or pinch on your toes.

Up front of the toe box, we have some overlays you’re going to see to really round out the toe area. At the very tip or the apex, we’re going to have a hard piece of rubber to keep that real direct impact from taking too much of a hit on your toes.

Mizuno Wave Ascend 7 - medial upper

The Mizuno Wave Ascend 7′s medial upper.

There is a mud guard all the way around the base of the shoe meaning that that mesh – though it does attach directly to the midsole – there’s an overlay on top of it which is going to add some structure that’s going to keep your foot in a little bit better. It’s also going to give you a little more height stepping in puddles and those sorts of things. You do have a lot of mesh on this shoe. I’ve ran a couple times with this shoe in the rain, and I felt like water could get out; it wasn’t in there sloshing around.

As we move around the shoe, you can really see some more overlays. We have overlays along the upper laces that extend into the back which give a nice tight sort of structure here that’s going to help lock your foot in a lot better. Then around the back, you have a very standard heel. There’s a heel cup in here – it is hard material – but a nice comfortable soft, almost stretchy nylon-feeling interior in here for your foot, hopefully keeping blisters and those kinds of things from popping up.

The laces are a little bit stretchy, which is nice because they kind of bunch up on themselves, but they’re not that sausage shoestring that we’ve seen before. On the inside, we do have that gusseted tongue that doesn’t roll all the way up to the top. It goes roughly to where your tongue loop or lace is here in the middle. So we’re gusseted all the way down keeping the junk from getting inside. As you would expect on standard types of road shoes or even trail shoes anymore, of course you have removable insoles in case you want to put anything in there.

Mizuno Wave Ascend 7 – Midsole
Let’s move onto the midsole. The midsole, as you can see, is kind of one single color here. It’s single density, but what Mizuno does differently than other shoe companies is that they use this thing called the Wave Plate. You can see that silver plastic here and on the other side. The idea of the Wave Plate is, versus having a different chunk of foam in here that’s harder and is a more hard transition from one type of foam to the other, they use this Wave Plate that is varying densities based off of how much pronation control you want. This is for mild to moderate over-pronators. You can see that by the Wave Plate and the height of it.

Then in the back, if you look at the heel, you can see it’s thicker on the inside of the shoe than it is on the outside – meaning when you land, if you’re someone who over-pronated, you’d be in here. This shoe, because of the stack height being taller, is going to push that over to the side. What’s nice is this is good cushy foam. You’re not looking at Hoka-type foam, but this is soft and really takes a lot of the impact from rocks – I felt it did a nice job of absorbing. Of course, the downside of that is going to be the feel of the trail. Obviously you need to weigh those types of options.

Mizuno Wave Ascend 7 – Outsole
When we move to the bottom, this is where Mizuno really made some nice changes, I thought. They added in these really thick “Xs” that extend from the toe all the way to the back in varying patterns. Those are going to give you a lot better traction, of course. Then on the outside or the perimeter of the shoe, you have some angled lugs, angling forward in the front and angling backwards in the back. There are two different types of densities. The black rubber is a harder compound, so that’s probably going to last longer. Also, it’s in your hit points that you’re going to have for your foot. Then the interior type of rubber is smoother and not quite as dense. It will have a little more give to it when you’re climbing and those sorts of things, but it’s not super loose or anything like some lugs are. Overall, it’s a really nice tread pattern on the bottom. Overall, is what you’ve got is 11.2 ounces or 11.4 ounces (depending on where you see it) shoe with about an 11mm drop that can definitely take a beating out on the trail.

Mizuno Wave Ascend 7 - Outsole

The Mizuno Wave Ascend 7′s outsole.

Mizuno Wave Ascend 7 – Overall Impressions
The Mizuno Wave Ascend definitely doesn’t fall in line with the current trends of super lightweight, low-profile, minimal type of shoe. This is a mid to heavy weight shoe:  lots of protection, good grip, good overall features, and what I really like about it is that it’s something that is a good hybrid shoe. If you’re somebody that travels, you can throw this in your suitcase. It transitions well on the road and it transitions well to trail also, so you don’t have to pack two different pairs.

Overall: good shoe, solid, it’s going to have its audience. It’s probably not for the minimalist folks out there, but definitely anybody looking for something with a little bit more stability, a lot of support, and a solid all-around general purpose trail shoe – I definitely encourage you to check out the Mizuno Wave Ascend 7.


Strava is bad today

went for a run and this is the picture I see after putting it into Strava so I think the Strava gremlin is out trying to change from Ride (default) to run.

Screen Shot 2013-07-20 at 13.30.08


eventually i import it and Whoah something is wrong (besides my lack of pace which is expected) …. the gps track on the Fenix is way out.


bad gps track
bad gps track
Screen Shot 2013-07-20 at 21.31.37
what the track should have looked like

So what could cause the track to be so bad on a cloud free day – was only wearing a vest so that can’t be to blame. So i googled the possible reasons.

Instead of the straight line, the satellites in the sky above you track your route through a series of plotted dots that’s typically within 10 feet of your GPS watch. But that 10-foot margin of error can add up over the course of 26.2 miles. Two dots could weave 10 feet inside and outside of that “straightest path possible” that the USATF certification ensured, which will add to the total distance on your watch.

Other factors can mess with your GPS, too, including:

  • The number of participants at big races often make going the “shortest path possible” impossible for most runners. Things like taking wide turns can add distance to your total.
  • Tree cover could disrupt the GPS readings and make it slightly less accurate.
  • Veering off for a water stop, bathroom break or to run over and high-five your kid will add distance to your total.
  • Starting the GPS in the corral rather than at the start line adds pre-start line distance to your total.


Snow, who doubles as a running coach, praises the usefulness of GPS watches in training. Few runners would disagree.


So no answer but changed software to latest version and there is a nice feature that will now read the ANT+ speed cadence sensor …… hooray.

Changes made from version 3.30 to 3.40:

  • Added full support for GSC 10 Speed/Cadence bike sensor to allow calibration and display speed (options found under Setup > ANT Sensor > Bike Spd/Cad, Setup > Fitness > Bike Speed)
  • Added ‘UTC (24 hr)’ option to alternate time zone list. This option displays UTC time in 24-hour format regardless of system settings
  • Added support for ‘Alt. Zones’ to become a data page option

So will see how good the new version is – off SUPing tomorrow so we will see.