Jonesy the Jog

Last on at 9pm, 14th Sep 2024

M50

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Recent Training
14th Sep	General	5.5mi	44:56
12th Sep	General	10.9mi	1:22:16
11th Sep	General	6.2mi	48:00
9th Sep	General	4.2mi	36:54
8th Sep	General	13.5mi	1:56:38

Planned Races	Show more
Vitality London 10,000	22nd Sep
Cardiff Half Marathon	6th Oct
Abingdon Marathon	20th Oct
Henley Half Marathon	20th Oct
The Maverick Exposure Lights Dark Oxfordshire 2024	30th Nov

12 Month Benchmarks	Run	Bike
Mile	5:46	3:04
5k	20:22	10:46
5mi	34:44	17:08
10k	43:18	21:41
10mi	1:11:56	36:39
Half	1:35:22	50:32
20mi	2:40:40	2:02:45
Mara	3:39:54	0

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Best Times
Best WAVA

Dist	Races	2015	2016	2022	2023	2024	PB	WB
1mi	1					5:47 76.63	5:47 5:47/mi	76.63
3000m	1					11:45 74.86	11:45 6:18/mi	74.86
5km	3				19:52 75.33	20:43 72.84	19:52 6:24/mi	75.33
10km	8				43:21 70.31	43:34 70.58	43:21 6:59/mi	70.58
10mi	1				1:12:54 69.16		1:12:54 7:17/mi	69.16
13.1mi	5				1:33:57 71.02	1:35:44 70.33	1:33:57 7:10/mi	71.02
20mi	1					2:46:36 63.55	2:46:36 8:20/mi	63.55
26.2mi	8	3:23:00 64.31	3:20:00 65.82	4:12:44 54.86	3:47:05 61.61	3:42:32 63.44	3:20:00 7:38/mi	65.82

Date	Planned Races			Distance
13 Apr	Newport Marathon Confirmed			26.2mi
16 Feb	Village Bakery Half Marathon Confirmed			13.1mi
30 Nov	The Maverick Exposure Lights Dark Oxfordshire 2024			17km
20 Oct	Abingdon Marathon			26.2mi
6 Oct	Cardiff Half Marathon Confirmed			13.1mi
22 Sep	Vitality London 10,000 Confirmed			10km
2024		Result	WAVA	Distance
7 Sep	Reading parkrun SB	20:43	72.84	5km
28 Jun	Reading Roadrunners Your Greatest Mile PB	5:47.74	76.47	1mi
9 Jun	Swansea Half Marathon	1:37:07	69.33	13.1mi
2 Jun	Green Park Reading 10K SB	43:34	70.58	10km
24 May	Reading Roadrunners Track Friday 3000 metres PB	11:45	74.86	3000m
17 May	Finch Coaster Rapid Relays		0.00	2.5km
6 May	Shinfield 10K	44:35	68.97	10km
28 Apr	Newport Marathon SB	3:42:32	63.44	26.2mi
14 Apr	Reading Half Marathon		0.00	13.1mi
25 Feb	Wokingham Half Marathon SB	1:35:44	70.33	13.1mi
11 Feb	Bramley 20/10 PB	2:46:36	63.55	20mi
2023		Result	WAVA	Distance
2 Dec	Maverick night	1:29:55	55.72	16km
19 Nov	Hampton Court Palace 10K		0.00	10km
12 Nov	TVXC League - Datchet	46:04	62.22	5.85mi
5 Nov	Marlow Half Marathon	1:47:10	62.26	13.1mi
22 Oct	TVXC League - Bracknell	51:10	52.59	5.5mi
13 Oct	Reading Roadrunners Track Friday 5k PB	19:52	75.33	5km
8 Oct	Chester Marathon SB	3:47:05	61.61	26.2mi
24 Sep	Vitality London 10,000	44:33	68.42	10km
17 Sep	Phantom Brewing Co 10K Beer run	44:37	68.32	10km
2 Aug	Yateley 10K Series - Race 3	44:28	68.55	10km
5 Jul	Yateley 10K Series - Race 2 PB	43:21	70.31	10km
24 Jun	Dinton Pastures parkrun	21:09	70.76	5km
11 Jun	Swansea Half Marathon	1:44:40	63.75	13.1mi
4 Jun	Green Park Reading 10K	44:10	69.01	10km
11 May	Dinton Pastures Summer Series Race 1 10k		0.00	10km
1 May	Shinfield 10K	43:56	69.38	10km
7 Apr	Maidenhead Easter 10 PB	1:12:54	69.16	10mi
2 Apr	Reading Half Marathon PB	1:33:57	71.02	13.1mi
2022		Result	WAVA	Distance
2 Oct	London Marathon SB	4:12:44	54.86	26.2mi
2016		Result	WAVA	Distance
5 Nov	Thames Meander Winter Marathon	3:38:37	60.22	26.2mi
6 Aug	Summer Phoenix	3:33:37	61.63	26.2mi
17 Apr	Great Welsh Marathon PB	3:20:00	65.82	26.2mi
25 Mar	Maidenhead Easter 10		0.00	10mi
5 Mar	Phoenix Riverside Spring Marathon	3:22:10	65.12	26.2mi
2015		Result	WAVA	Distance
7 Nov	Thames Meander Winter Marathon SB	3:23:00	64.31	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	184	172	168	143	172	162	125	126	87	0	0	0	1339
2024	11	0	22	0	0	0	0	93	0	0	0	0	126
2023	208	146	220	228	199	184	288	270	207	164	129	134	2377
2023	0	22	21	24	106	68	0	0	0	0	0	0	241
2022	0	0	0	0	0	0	0	0.5	0	0	0	0	0.5
2022	112	103	116	83	104	62	100	60	72	116	142	128	1199
2022	0	0	47	14	147	225	258	124	63	44	46	0	967
2021	16	15	0	3	0	3	6	20	48	121	118	89	439
2020	0	0	0	0	0	0	0	2	0	0	0	0	2
2020	7	3	0	0	0	2	10	2	0	0	0	0	25
2020	0	0	0	0	0	0	0	10	0	0	0	0	10
2019	28	13	5	10	7	23	9	20	3	0	4	3	125
2019	0	0	0	51	0	84	68	36	0	0	0	0	239
2018	0	0	0	0	0	8	0	0	0	0	0	0	8
2018	24	14	0	16	107	86	16	33	22	48	48	12	427
2018	0	0	0	0	108	140	0	0	0	0	0	0	248
2017	0	0	1	0	0	0	0	0	0	0	0	0	1
2017	133	109	6	79	85	90	23	75	101	58	37	10	806
2017	0	18	115	218	55	0	35	23	0	0	0	0	463
2016	0	0	0	0	4	0	0	0	0	0	0	9	13
2016	124	123	156	129	148	186	186	156	89	145	98	88	1628
2016	29	8	0	6	107	0	57	0	0	20	0	0	226
2015	0	0	0	0	0	0	0	0	0	4	0	0	4
2015	91	96	129	119	106	130	97	102	86	97	141	128	1323
2015	32	9	1	115	16	283	308	210	224	11	15	0	1224
2014	0	0	0	0	0	0	0	0	0.8	0	0	0	0.8
2014	138	95	83	86	103	111	94	79	43	95	94	122	1142
2014	0	9	34	98	72	87	10	126	134	97	6	17	690
2013	0	0	0	3	0	7	13	26	33	86	115	141	424
2013	0	0	0	5	0	0	6	0	129	10	0	0	150
1990	80	0	0	0	0	0	0	0	0	0	0	0	80
1989	0	0	0	0	0	0	0	0	0	0	0	7	7

Mon 19th Aug Aug 19	Tue 20th Aug Aug 20	Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22	Fri 23rd Aug Aug 23	Sat 24th Aug Aug 24	Sun 25th Aug Aug 25
-	-	1.8mi, 15:06 Run - General 1) 1km - 5:33(5:33/km) 127/133bpm [706b/km] 78cal 363/468W 2) 1km - 5:20(5:20/km) 134/139bpm [714b/km] 81cal 376/483W 3) 0.82km - 4:13(5:07/km) 137/139bpm [701b/km] 65cal 380/427W Add a comment 5.8mi, 44:02 Run - General 1) 1km - 5:37(5:37/km) 108/122bpm [606b/km] 71cal 330/465W 2) 0.83km - 4:23(5:18/km) 121/126bpm [642b/km] 62cal 348/488W 3) 1km - 4:24(4:24/km) 134/141bpm [589b/km] 70cal 402/504W 4) 0.59km - 2:36(4:23/km) 141/143bpm [619b/km] 43cal 443/487W 5) 0.39km - 2:00(5:05/km) 139/143bpm [708b/km] 31cal 387/438W 6) 1km - 4:14(4:14/km) 140/143bpm [592b/km] 70cal 421/463W 7) 0.63km - 2:46(4:23/km) 143/145bpm [626b/km] 46cal 461/489W 8) 0.38km - 2:00(5:20/km) 138/143bpm [735b/km] 31cal 378/454W 9) 1km - 4:17(4:17/km) 149/154bpm [637b/km] 73cal 441/512W 10) 0.62km - 2:43(4:24/km) 145/146bpm [638b/km] 45cal 457/484W 11) 0.27km - 2:00(7:29/km) 132/147bpm [988b/km] 26cal 245/480W 12) 1km - 4:20(4:20/km) 142/149bpm [616b/km] 72cal 412/439W 13) 0.62km - 2:40(4:17/km) 141/145bpm [605b/km] 43cal 423/498W 14) 0.01km - 2(3:22/km) 143/143bpm [482b/km] 1cal 437/438W 21st Aug 2024, 8:13pm chunkywizard wrote: Mile repeats? 22nd Aug 2024, 3:04am Jonesy the Jog wrote: It looks like it but it was a Garmin suggested workout for threshold, 4x7 min, 2 min rec. 22nd Aug 2024, 7:51am chunkywizard wrote: Good work Add a comment	-	6.3mi, 54:29 Run - General 1) 1km - 5:41(5:41/km) 115/123bpm [654b/km] 74cal 321/398W 2) 1km - 5:21(5:21/km) 124/129bpm [664b/km] 77cal 340/362W 3) 1km - 5:15(5:15/km) 131/134bpm [689b/km] 79cal 357/380W 4) 1km - 5:24(5:24/km) 132/134bpm [713b/km] 79cal 376/408W 5) 1km - 5:20(5:20/km) 132/133bpm [704b/km] 79cal 367/429W 6) 1km - 5:32(5:32/km) 120/134bpm [663b/km] 73cal 329/380W 7) 1km - 5:24(5:24/km) 129/132bpm [696b/km] 77cal 332/357W 8) 1km - 5:24(5:24/km) 130/133bpm [703b/km] 77cal 342/363W 9) 1km - 5:18(5:18/km) 131/132bpm [693b/km] 76cal 365/415W 10) 1km - 5:21(5:21/km) 132/134bpm [706b/km] 77cal 352/374W 11) 0.09km - 28(5:12/km) 132/137bpm [687b/km] 7cal 349/353W Add a comment	3mi, 22:21 Run - General 1) 1km - 4:49(4:49/km) 103/116bpm [495b/km] 60cal 418/528W 2) 1km - 4:21(4:21/km) 123/139bpm [535b/km] 65cal 398/463W 3) 1km - 4:43(4:43/km) 137/141bpm [647b/km] 76cal 431/521W 4) 1km - 4:32(4:32/km) 141/146bpm [638b/km] 74cal 405/480W 5) 0.83km - 3:56(4:43/km) 141/146bpm [666b/km] 63cal 407/608W 24th Aug 2024, 12:52pm chunkywizard wrote: Any walking today? 24th Aug 2024, 3:55pm Jonesy the Jog wrote: Yep overtook Oli lee at about 4k then died after the hill, took a little walk break and Oli came past 😂 2nd fastest time at Bracknell though so happy enough with that 24th Aug 2024, 6:04pm chunkywizard wrote: Bracknell is one of the course I went sub 20 at :-) 24th Aug 2024, 7:21pm Jonesy the Jog wrote: That's impressive. I did it in 20.37 when I was sneaking under 20 mins at other parkruns. Getting back to that seems a long way off at the moment 😂 24th Aug 2024, 8:33pm chunkywizard wrote: I did it when it was a much easier course! Add a comment	15.5mi, 2:13:45 Run - General 1) 5km - 27:34(5:31/km) 114/133bpm [629b/km] 362cal 350/465W 2) 5km - 26:58(5:24/km) 127/138bpm [685b/km] 384cal 367/458W 3) 5km - 27:28(5:30/km) 129/137bpm [709b/km] 374cal 364/521W 4) 5km - 27:49(5:34/km) 124/145bpm [690b/km] 379cal 355/498W 5) 2.23km - 11:10(5:01/km) 132/140bpm [661b/km] 165cal 358/431W 6) 2.63km - 12:45(4:51/km) 143/150bpm [693b/km] 204cal 383/512W Add a comment
Mon 26th Aug Aug 26	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30	Sat 31st Aug Aug 31	Sun 1st Sep Sep 1
-	10.1mi, 1:22:52 Run - General 1) 1km - 5:12(5:12/km) 114/124bpm [593b/km] 69cal 346/420W 2) 1km - 5:07(5:07/km) 128/136bpm [655b/km] 78cal 380/419W 3) 1km - 5:18(5:18/km) 117/136bpm [621b/km] 68cal 354/441W 4) 1km - 5:17(5:17/km) 120/135bpm [634b/km] 72cal 369/482W 5) 1km - 5:27(5:27/km) 116/120bpm [633b/km] 71cal 349/395W 6) 1km - 5:19(5:19/km) 125/135bpm [665b/km] 76cal 376/461W 7) 1km - 5:25(5:25/km) 121/127bpm [655b/km] 73cal 366/407W 8) 1km - 5:09(5:09/km) 121/125bpm [622b/km] 68cal 342/358W 9) 1km - 5:07(5:07/km) 128/132bpm [655b/km] 73cal 355/392W 10) 1km - 5:23(5:23/km) 131/139bpm [705b/km] 79cal 356/498W 11) 1km - 4:56(4:56/km) 139/144bpm [685b/km] 76cal 375/508W 12) 1km - 4:16(4:16/km) 148/161bpm [633b/km] 73cal 420/512W 13) 0.67km - 2:52(4:18/km) 163/165bpm [701b/km] 54cal 467/498W 14) 1km - 5:08(5:08/km) 127/162bpm [652b/km] 70cal 351/447W 15) 1km - 5:06(5:06/km) 140/142bpm [714b/km] 78cal 357/391W 16) 1km - 4:59(4:59/km) 140/148bpm [699b/km] 77cal 375/440W 17) 0.54km - 2:50(5:17/km) 148/152bpm [783b/km] 45cal 401/446W Add a comment 5.2mi, 38:12 Run - General 1) 1km - 5:24(5:24/km) 97/114bpm [525b/km] 63cal 341/391W 2) 0.86km - 4:36(5:20/km) 113/115bpm [602b/km] 61cal 340/358W 3) 1km - 4:26(4:26/km) 136/145bpm [602b/km] 72cal 434/504W 4) 1km - 4:21(4:21/km) 144/146bpm [626b/km] 73cal 447/504W 5) 1km - 4:21(4:21/km) 147/149bpm [638b/km] 74cal 411/454W 6) 1km - 4:22(4:22/km) 154/156bpm [672b/km] 76cal 454/524W 7) 1km - 4:12(4:12/km) 155/160bpm [651b/km] 75cal 442/534W 8) 1km - 4:27(4:27/km) 140/155bpm [622b/km] 73cal 420/487W 9) 0.45km - 2:05(4:36/km) 152/154bpm [699b/km] 35cal 418/445W Add a comment	3.7mi, 32:02 Run - General 1) 1km - 5:51(5:51/km) 98/116bpm [573b/km] 67cal 309/435W 2) 1km - 5:21(5:21/km) 105/111bpm [562b/km] 68cal 331/381W 3) 1km - 5:14(5:14/km) 118/129bpm [617b/km] 72cal 374/451W 4) 1km - 5:20(5:20/km) 125/130bpm [666b/km] 75cal 362/458W 5) 1km - 5:20(5:20/km) 127/132bpm [677b/km] 76cal 355/410W 6) 0.92km - 4:57(5:23/km) 132/139bpm [710b/km] 74cal 382/430W Add a comment	5.7mi, 47:29 Run - General 1) 1km - 5:46(5:46/km) 111/118bpm [640b/km] 74cal 325/461W 2) 1km - 5:35(5:35/km) 118/123bpm [658b/km] 76cal 330/472W 3) 0.68km - 3:39(5:21/km) 121/124bpm [647b/km] 50cal 343/361W 4) 0.04km - 10(4:38/km) 121/122bpm [560b/km] 2cal 367/407W 5) 0.58km - 3:00(5:10/km) 127/135bpm [656b/km] 45cal 358/464W 6) 0.04km - 10(3:44/km) 121/121bpm [452b/km] 2cal 350/411W 7) 0.57km - 3:00(5:13/km) 125/136bpm [653b/km] 44cal 346/423W 8) 0.04km - 10(4:23/km) 120/122bpm [526b/km] 2cal 342/355W 9) 0.58km - 3:00(5:13/km) 127/135bpm [662b/km] 44cal 347/395W 10) 0.04km - 10(3:53/km) 128/128bpm [496b/km] 2cal 372/418W 11) 0.6km - 3:00(5:01/km) 132/137bpm [663b/km] 47cal 372/480W 12) 0.04km - 10(3:49/km) 130/130bpm [496b/km] 3cal 373/410W 13) 0.61km - 3:00(4:57/km) 135/139bpm [668b/km] 47cal 374/444W 14) 0.05km - 10(3:24/km) 135/135bpm [460b/km] 3cal 407/483W 15) 0.6km - 3:00(4:58/km) 139/145bpm [690b/km] 47cal 392/519W 16) 0.04km - 10(3:46/km) 136/137bpm [513b/km] 3cal 413/480W 17) 0.6km - 3:00(4:58/km) 141/145bpm [700b/km] 47cal 377/484W 18) 0.05km - 10(3:27/km) 135/136bpm [465b/km] 3cal 424/506W 19) 1km - 5:13(5:13/km) 137/146bpm [715b/km] 79cal 359/513W 20) 0.9km - 4:47(5:21/km) 132/135bpm [705b/km] 68cal 351/394W 21) 0.02km - 9(6:26/km) 134/135bpm [861b/km] 2cal 368/372W 29th Aug 2024, 2:48pm chunkywizard wrote: 10 second strides, seen that Garmin workout before! 29th Aug 2024, 7:20pm Jonesy the Jog wrote: Yep spot on. I think Garmin did me dirty on the speeds for the sprints, I'm sure I was going faster than that! After the first couple I realised that I needed to start earlier to get a better result but still got nowhere near the 2.45 target. I think I'll modify the workout in the future 10s is too short to measure with GPS and I can hold good form for 20-30s which is the point right? 29th Aug 2024, 7:57pm chunkywizard wrote: On the 10sec sprints, I start on the 5sec countdown and run through the end so probably end up at 20secs total. I’ve never seen a 2.XX/km. my 200s yesterday were at best 3:15/km I think. Add a comment	3.1mi, 28:21 Run - General 1) 1km - 6:06(6:06/km) 101/111bpm [617b/km] 71cal 303/355W 2) 1km - 5:39(5:39/km) 105/114bpm [594b/km] 68cal 325/399W 3) 0.94km - 5:14(5:36/km) 111/113bpm [622b/km] 66cal 336/399W 4) 1km - 5:37(5:37/km) 115/117bpm [647b/km] 73cal 337/381W 5) 1km - 5:37(5:37/km) 115/119bpm [647b/km] 71cal 332/426W 6) 0.02km - 6(4:55/km) 107/107bpm [527b/km] 1cal 351/354W Add a comment	-	23.5mi, 3:33:48 Run - General 1) 5km - 25:04(5:01/km) 110/127bpm [552b/km] 319cal 361/998W 2) 5km - 27:57(5:35/km) 122/133bpm [682b/km] 372cal 343/466W 3) 5km - 28:16(5:39/km) 122/127bpm [690b/km] 371cal 334/463W 4) 5km - 29:03(5:49/km) 118/130bpm [686b/km] 371cal 326/416W 5) 5km - 29:52(5:58/km) 113/127bpm [675b/km] 376cal 313/404W 6) 5km - 29:37(5:55/km) 124/133bpm [735b/km] 370cal 321/411W 7) 5km - 28:40(5:44/km) 127/138bpm [728b/km] 379cal 343/468W 8) 2.79km - 15:19(5:29/km) 134/146bpm [735b/km] 216cal 348/429W 1st Sep 2024, 12:48pm chunkywizard wrote: Great running! 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Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6	Sat 7th Sep Sep 7	Sun 8th Sep Sep 8
3.2mi, 29:10 Run - General 1) 1km - 6:12(6:12/km) 97/104bpm [601b/km] 71cal 325/363W 2) 1km - 5:43(5:43/km) 103/107bpm [589b/km] 69cal 350/379W 3) 0.91km - 5:05(5:34/km) 102/107bpm [568b/km] 60cal 327/355W 4) 1km - 5:31(5:31/km) 108/113bpm [596b/km] 68cal 329/351W 5) 1km - 5:29(5:29/km) 110/119bpm [603b/km] 69cal 340/458W 6) 0.22km - 1:10(5:18/km) 110/115bpm [583b/km] 15cal 352/377W Add a comment	-	3.7mi, 34:26 Run - Track Session 1) 0.8km - 3:10(3:57/km) 120/134bpm [474b/km] 43cal 473/585W 2) 0.03km - 58(32:30/km) 136/148bpm [4419b/km] 15cal 51/465W 3) 0.8km - 3:08(3:54/km) 139/148bpm [543b/km] 50cal 482/562W 4) 0.07km - 4:02(57:37/km) 105/148bpm [6049b/km] 33cal 10/485W 5) 0.51km - 1:51(3:37/km) 128/150bpm [463b/km] 25cal 488/571W 6) 0.14km - 1:00(7:11/km) 144/152bpm [1034b/km] 16cal 181/555W 7) 0.51km - 1:50(3:36/km) 138/151bpm [496b/km] 29cal 492/587W 8) 0.15km - 1:03(7:01/km) 145/151bpm [1018b/km] 17cal 141/546W 9) 0.51km - 1:51(3:38/km) 142/151bpm [516b/km] 30cal 490/557W 10) 0.16km - 1:02(6:27/km) 147/152bpm [949b/km] 17cal 148/545W 11) 0.51km - 1:51(3:37/km) 146/153bpm [529b/km] 31cal 487/553W 12) 0.16km - 1:15(7:46/km) 145/156bpm [1126b/km] 21cal 123/546W 13) 0.5km - 1:52(3:43/km) 138/151bpm [513b/km] 28cal 491/573W 14) 0.2km - 5:19(26:34/km) 105/154bpm [2789b/km] 32cal 21/542W 15) 0.3km - 1:01(3:23/km) 115/133bpm [389b/km] 10cal 507/586W 16) 0.1km - 50(8:15/km) 135/147bpm [1115b/km] 12cal 194/510W 17) 0.3km - 1:02(3:28/km) 151/158bpm [524b/km] 18cal 530/575W 18) 0.1km - 40(6:36/km) 153/158bpm [1009b/km] 11cal 275/511W 19) 0.02km - 43(35:44/km) 144/152bpm [5145b/km] 12cal 45/404W 4th Sep 2024, 10:15pm chunkywizard wrote: Wow, nice reps! 7th Sep 2024, 11:31am Jonesy the Jog wrote: First track in a month so v happy with that Add a comment 0.8mi, 5:26 Run - Track Session 1) 0.39km - 1:53(4:50/km) 133/137bpm [642b/km] 29cal 407/451W 2) 0.4km - 1:50(4:35/km) 136/139bpm [623b/km] 30cal 421/444W 3) 0.4km - 1:43(4:17/km) 141/143bpm [604b/km] 29cal 442/461W 4) 0.01km - 0(38/km) 144/144bpm [92b/km] 1cal 451/451W Add a comment	12.3mi, 1:40:49 Run - General 1) 5km - 24:46(4:57/km) 120/134bpm [595b/km] 354cal 377/500W 2) 5km - 25:50(5:10/km) 119/127bpm [615b/km] 351cal 374/492W 3) 5km - 25:49(5:10/km) 121/131bpm [625b/km] 354cal 394/487W 4) 4.86km - 24:24(5:01/km) 126/139bpm [633b/km] 353cal 386/541W 5th Sep 2024, 5:58pm chunkywizard wrote: That’s a long run after intervals. My legs are still mush. I might manage 5K very slowly later. Add a comment	-	3.1mi, 20:35 Run - General 1) 1km - 4:03(4:03/km) 143/170bpm [579b/km] 68cal 455/484W 2) 1km - 4:03(4:03/km) 153/156bpm [620b/km] 72cal 455/503W 3) 1km - 4:15(4:15/km) 157/160bpm [667b/km] 77cal 434/454W 4) 1km - 4:17(4:17/km) 157/158bpm [673b/km] 77cal 428/460W 5) 0.95km - 3:57(4:10/km) 160/164bpm [666b/km] 73cal 432/477W 7th Sep 2024, 5:16pm chunkywizard wrote: great running, super time! 7th Sep 2024, 8:37pm Jonesy the Jog wrote: Race time was 2043, not sure what happened to the 8s but yeah really happy to get under 21 mins Add a comment	13.5mi, 1:56:38 Run - General 1) 1km - 5:27(5:27/km) 106/120bpm [578b/km] 66cal 323/421W 2) 1km - 5:12(5:12/km) 116/127bpm [604b/km] 71cal 363/454W 3) 1km - 5:09(5:09/km) 121/127bpm [623b/km] 74cal 362/429W 4) 1km - 5:13(5:13/km) 127/135bpm [663b/km] 76cal 393/474W 5) 1km - 5:16(5:16/km) 134/138bpm [706b/km] 80cal 400/464W 6) 1km - 5:03(5:03/km) 122/129bpm [617b/km] 69cal 349/398W 7) 1km - 5:19(5:19/km) 127/141bpm [675b/km] 75cal 358/449W 8) 1km - 5:18(5:18/km) 124/127bpm [657b/km] 71cal 341/390W 9) 1km - 5:23(5:23/km) 129/133bpm [695b/km] 76cal 357/416W 10) 1km - 5:24(5:24/km) 129/133bpm [697b/km] 75cal 355/399W 11) 1km - 5:27(5:27/km) 122/133bpm [666b/km] 74cal 362/465W 12) 1km - 5:21(5:21/km) 123/129bpm [659b/km] 71cal 343/391W 13) 0.79km - 4:25(5:34/km) 129/136bpm [718b/km] 63cal 356/430W 14) 1km - 5:37(5:37/km) 132/141bpm [741b/km] 79cal 373/426W 15) 1km - 5:32(5:32/km) 121/130bpm [669b/km] 70cal 328/409W 16) 1km - 5:40(5:40/km) 120/138bpm [681b/km] 78cal 343/452W 17) 1km - 5:37(5:37/km) 117/144bpm [657b/km] 73cal 327/484W 18) 1km - 5:13(5:13/km) 122/145bpm [637b/km] 71cal 328/399W 19) 1km - 5:18(5:18/km) 125/127bpm [662b/km] 73cal 343/361W 20) 1km - 5:19(5:19/km) 121/130bpm [643b/km] 75cal 345/399W 21) 1km - 5:24(5:24/km) 128/145bpm [691b/km] 77cal 360/443W 22) 0.88km - 4:58(5:40/km) 130/145bpm [736b/km] 73cal 357/417W Add a comment
Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15
4.2mi, 36:54 Run - General 1) 1km - 5:49(5:49/km) 114/120bpm [662b/km] 72cal 315/372W 2) 1km - 5:38(5:38/km) 110/120bpm [621b/km] 72cal 350/422W 3) 1km - 5:22(5:22/km) 109/114bpm [585b/km] 68cal 346/398W 4) 0.03km - 11(5:54/km) 110/110bpm [648b/km] 2cal 386/389W 5) 1km - 5:25(5:25/km) 114/121bpm [617b/km] 70cal 367/469W 6) 1km - 5:18(5:18/km) 115/123bpm [609b/km] 69cal 367/438W 7) 1km - 5:35(5:35/km) 126/132bpm [704b/km] 80cal 363/433W 8) 0.65km - 3:36(5:30/km) 123/131bpm [677b/km] 49cal 363/434W Add a comment	-	6.2mi, 48:00 Run - General 1) 1km - 5:21(5:21/km) 118/148bpm [632b/km] 73cal 332/382W 2) 1km - 5:05(5:05/km) 116/126bpm [589b/km] 70cal 351/437W 3) 1km - 4:15(4:15/km) 138/145bpm [588b/km] 69cal 454/492W 4) 0.38km - 2:02(5:22/km) 135/142bpm [724b/km] 31cal 402/476W 5) 1km - 4:16(4:16/km) 138/145bpm [588b/km] 69cal 408/454W 6) 0.42km - 2:12(5:16/km) 137/145bpm [723b/km] 34cal 392/467W 7) 1km - 4:21(4:21/km) 138/144bpm [599b/km] 71cal 459/551W 8) 0.39km - 2:15(5:50/km) 130/146bpm [759b/km] 32cal 352/505W 9) 1km - 4:14(4:14/km) 139/146bpm [589b/km] 70cal 411/484W 10) 0.01km - 4(6:17/km) 75/75bpm [472b/km] 366/370W 11) 1km - 4:19(4:19/km) 131/144bpm [566b/km] 66cal 453/538W 12) 1km - 5:22(5:22/km) 125/146bpm [670b/km] 76cal 370/550W 13) 0.78km - 4:14(5:26/km) 131/139bpm [711b/km] 63cal 404/481W 11th Sep 2024, 9:18pm chunkywizard wrote: 5x 1K with 2 minutes between sets? Looks like fun! 12th Sep 2024, 2:07pm Jonesy the Jog wrote: It was really hard Paul! I thought I'd do 8 but I did well not to bin it after 3! 12th Sep 2024, 6:21pm chunkywizard wrote: Always hard on your own. Come to Palmer park :-) Add a comment	10.9mi, 1:22:16 Run - General 1) 1km - 5:00(5:00/km) 108/122bpm [540b/km] 64cal 341/413W 2) 1km - 4:49(4:49/km) 124/133bpm [597b/km] 72cal 374/495W 3) 1km - 4:38(4:38/km) 132/136bpm [612b/km] 73cal 399/444W 4) 1km - 4:37(4:37/km) 135/138bpm [624b/km] 74cal 398/441W 5) 1km - 4:33(4:33/km) 138/142bpm [628b/km] 73cal 411/481W 6) 1km - 4:47(4:47/km) 125/145bpm [598b/km] 68cal 385/487W 7) 1km - 4:29(4:29/km) 133/138bpm [597b/km] 71cal 422/454W 8) 1km - 4:23(4:23/km) 140/146bpm [614b/km] 72cal 430/475W 9) 1km - 4:24(4:24/km) 148/151bpm [651b/km] 75cal 446/512W 10) 1km - 4:10(4:10/km) 151/154bpm [630b/km] 73cal 434/496W 11) 1km - 4:06(4:06/km) 147/163bpm [602b/km] 69cal 439/648W 12) 1km - 4:31(4:31/km) 138/142bpm [623b/km] 72cal 402/435W 13) 1km - 4:36(4:36/km) 147/152bpm [675b/km] 77cal 409/439W 14) 1km - 4:41(4:41/km) 149/156bpm [699b/km] 78cal 416/509W 15) 1km - 5:02(5:02/km) 126/144bpm [635b/km] 71cal 374/463W 16) 1km - 5:14(5:14/km) 117/127bpm [612b/km] 76cal 356/436W 17) 1km - 5:17(5:17/km) 116/127bpm [612b/km] 73cal 363/415W 18) 0.56km - 2:58(5:15/km) 108/125bpm [567b/km] 41cal 347/419W Add a comment	-	5.5mi, 44:56 Run - General 1) 1km - 5:07(5:07/km) 112/127bpm [574b/km] 68cal 370/438W 2) 0.88km - 4:27(5:03/km) 119/130bpm [600b/km] 61cal 376/482W 3) 1km - 4:03(4:03/km) 141/151bpm [571b/km] 67cal 451/592W 4) 0.01km - 2(6:05/km) 148/148bpm [901b/km] 488/488W 5) 0.11km - 1:32(14:14/km) 124/151bpm [1766b/km] 16cal 149/517W 6) 1km - 4:02(4:02/km) 147/158bpm [593b/km] 71cal 440/523W 7) 0.01km - 3(4:13/km) 158/158bpm [665b/km] 1cal 480/483W 8) 0.12km - 1:30(12:53/km) 132/158bpm [1701b/km] 18cal 121/473W 9) 1km - 4:01(4:01/km) 150/161bpm [602b/km] 69cal 458/630W 10) 0.01km - 3(4:48/km) 161/161bpm [772b/km] 1cal 498/501W 11) 0.12km - 1:33(13:20/km) 136/161bpm [1813b/km] 20cal 146/559W 12) 1km - 4:02(4:02/km) 148/160bpm [597b/km] 69cal 421/515W 13) 0.01km - 2(4:22/km) 161/161bpm [703b/km] 1cal 465/471W 14) 0.14km - 1:54(13:48/km) 133/161bpm [1836b/km] 22cal 113/483W 15) 0.47km - 1:49(3:53/km) 142/159bpm [552b/km] 30cal 489/571W 16) 1km - 5:20(5:20/km) 125/142bpm [666b/km] 74cal 360/444W 17) 1km - 5:11(5:11/km) 126/132bpm [654b/km] 74cal 353/438W 18) 0.05km - 15(5:14/km) 120/120bpm [628b/km] 3cal 353/365W Add a comment	-

Jonesy the Jog

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