Cheeky Chappy

M55

FETCH SUPPORTER

About
Bests
All Races
Mileage
Training

STATUS Training for Manchester 2022

Woking AC

Races
47
Miles
21883
Miles
35
Miles
1832
Miles
23
WAVA
79.38%
10k
40:25
10M
1:07:44
Half
1:24:49
Mara
2:59:18
100k
13:23:03

About Me
I got into FLM06 (my first proper marathon attempt), ran a 3.47 and used the fitness gained as a platform to greater things. plods have turned to jogs, jogs have turned to runs and runs have become PBs! 1.28 for HM and 3.19 for full mara. Slowly going for the London GFA. It's now 2022 and I'm v50 with a 2.59 mara PB from London 2021, 5 out of 6 world majors medals and a World Champs medal from London 2021. Also done 2 x Ultras. Funny what happens when we keep chipping away. Show More...

About Me

I got into FLM06 (my first proper marathon attempt), ran a 3.47 and used the fitness gained as a platform to greater things. plods have turned to jogs, jogs have turned to runs and runs have become PBs! 1.28 for HM and 3.19 for full mara. Slowly going for the London GFA. It's now 2022 and I'm v50 with a 2.59 mara PB from London 2021, 5 out of 6 world majors medals and a World Champs medal from London 2021. Also done 2 x Ultras. Funny what happens when we keep chipping away.

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Recent Training
17th Apr	General	3.2mi	23:08
15th Apr	General	5.2mi	37:41
12th Apr	General	12.1mi	1:27:10
11th Apr	Tempo	5mi	32:59
9th Apr	Intervals	9mi	1:04:32

12 Month Benchmarks	Run
Mile	6:00
5k	19:53
5mi	32:43
10k	41:31
10mi	1:07:39
Half	1:28:56
20mi	2:29:46
Mara	3:19:26

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2024 Targets	Set your targets
Run 2000

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Buddies (5)

Followers (1)

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	PB	WB
10km	5	45:06 59.93	42:37 63.83				44:03 64.71	43:02 66.78			40:25 72.89						40:25 6:30/mi	72.89
10mi	2									1:10:33 68.43	1:07:44 71.89						1:07:44 6:46/mi	71.89
13.1mi	15	1:38:00 60.24	1:33:33 63.92	1:30:28 66.09				1:31:43 68.45	1:28:16 71.74	1:27:59 72.59	1:26:34 74.41	1:25:33 75.96	1:25:35 76.59	1:25:05 78.42	1:24:49 79.38	1:27:52 77.32	1:24:49 6:28/mi	79.38
26.2km	1					2:03:30 63.57											2:03:30 7:35/mi	63.57
21mi	1											2:31:28 71.09					2:31:28 7:13/mi	71.09
26.2mi	21	3:47:10 54.49			3:25:14 61.55		3:23:40 64.10	3:19:59 65.83	3:13:57 68.45	3:09:41 70.59	3:09:55 71.74	3:05:49 73.96	3:01:47 75.60	2:59:18 78.73	3:03:54 77.46	3:07:39 75.92	2:59:18 6:51/mi	78.73
43.4km	1												6:02:56 39.23				6:02:56 13:27/mi	39.23
100km	1												13:23:03 50.12				13:23:03 12:55/mi	50.12

2023		Result	WAVA	Distance
3 Dec	Valencia Marathon	3:23:23	70.68	26.2mi
23 Apr	London Marathon SB	3:07:39	75.92	26.2mi
12 Mar	Surrey Half Marathon SB	1:27:52	77.32	13.1mi
2022		Result	WAVA	Distance
2 Oct	London Marathon SB	3:03:54	77.46	26.2mi
3 Apr	Manchester Marathon	3:06:24	75.73	26.2mi
27 Feb	Wokingham Half Marathon PB	1:24:49	79.38	13.1mi
2021		Result	WAVA	Distance
3 Oct	London Marathon PB	2:59:18	78.73	26.2mi
7 Aug	RunThrough Kempton Racecourse 5k, 10k & Half Marathon SB	1:25:05	78.42	13.1mi
2019		Result	WAVA	Distance
3 Nov	TCS New York City Marathon	3:31:35	65.53	26.2mi
13 Jul	Race to the Stones 100k PB	13:23:03	50.12	100km
30 Jun	Woking Lions Martian 21k	1:32:09	71.13	13.1mi
11 May	Dulux London Revolution Trails - marathon PB	6:02:56	39.23	43.4km
28 Apr	London Marathon SB	3:01:47	75.60	26.2mi
10 Mar	Surrey Half Marathon SB	1:25:35	76.59	13.1mi
2018		Result	WAVA	Distance
3 Nov	Thames Meander Winter Marathon	3:35:15	63.85	26.2mi
7 Oct	Bank of America Chicago Marathon SB	3:05:49	73.96	26.2mi
22 Apr	London Marathon	3:16:25	69.37	26.2mi
25 Mar	Cranleigh 21 PB	2:31:28	71.09	21mi
11 Mar	Surrey Half Marathon SB	1:25:33	75.96	13.1mi
2017		Result	WAVA	Distance
22 Oct	Abingdon Marathon SB	3:09:55	71.74	26.2mi
4 Jun	Dorking 10 PB	1:07:44	71.89	10mi
14 May	Staines 10K PB	40:25	72.89	10km
17 Apr	Boston Marathon	3:19:41	67.64	26.2mi
12 Mar	Surrey Half Marathon SB	1:26:34	74.41	13.1mi
2016		Result	WAVA	Distance
29 Oct	Beachy Head Marathon	3:56:54	57.01	26.2mi
25 Sep	Berlin Marathon SB	3:09:41	70.59	26.2mi
5 Jun	Dorking 10 SB	1:10:33	68.43	10mi
24 Apr	London Marathon	3:11:59	69.75	26.2mi
13 Mar	Surrey Half Marathon SB	1:27:59	72.59	13.1mi
2015		Result	WAVA	Distance
12 Apr	Brighton Marathon SB	3:13:57	68.45	26.2mi
14 Mar	Thames Meander Spring Marathon	3:32:16	62.55	26.2mi
8 Mar	Surrey Half Marathon SB	1:28:16	71.74	13.1mi
2014		Result	WAVA	Distance
26 Jul	Dorney Dash 10k SB	43:02	66.78	10km
6 Apr	Brighton Marathon SB	3:19:59	65.83	26.2mi
9 Mar	Surrey Half Marathon SB	1:31:43	68.45	13.1mi
2013		Result	WAVA	Distance
20 Jul	Dorney Dash 10k SB	44:03	64.71	10km
7 Apr	Paris Marathon SB	3:23:40	64.10	26.2mi
2012		Result	WAVA	Distance
28 Oct	Kilomathon London 26.2k PB	2:03:30	63.57	26.2km
2009		Result	WAVA	Distance
26 Apr	London Marathon SB	3:25:14	61.55	26.2mi
2008		Result	WAVA	Distance
21 Sep	Windsor Half Marathon	1:38:44	60.56	13.1mi
16 Mar	Fleet Half Marathon SB	1:30:28	66.09	13.1mi
2007		Result	WAVA	Distance
14 Oct	Henley Half Marathon SB	1:33:33	63.92	13.1mi
30 Jun	Dorney Dash SB	42:37	63.83	10km
11 Mar	Fleet Half Marathon	1:35:13	62.37	13.1mi
2006		Result	WAVA	Distance
3 Jun	Vertex 100 x 10k relay SB	45:06	59.93	10km
23 Apr	London Marathon SB	3:47:10	54.49	26.2mi
19 Mar	Fleet Half Marathon SB	1:38:00	60.24	13.1mi

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	193	193	224	90	0	0	0	0	0	0	0	0	699
2023	185	217	212	137	26	81	108	159	137	221	148	30	1661
2022	0	0	0	0	8	0	8	0	0	0	0	0	15
2022	0	0	0	0	0	0	1.3	0	0	0	0	0	1.3
2022	202	212	182	59	124	208	148	240	183	32	76	85	1752
2021	0	0	0	0	0	0	1.1	0	0	0	0	0	1.1
2021	176	182	201	160	111	195	216	230	159	86	97	199	2012
2020	149	166	36	117	159	163	181	137	123	176	159	84	1650
2020	0	0	0	0	0	0	0	35	0	0	0	0	35
2019	0	0	0	0	0.5	4	3.2	3.6	4	0	0	0	15.4
2019	148	183	206	154	82	125	100	78	43	154	59	111	1443
2019	0	0	0	0	0	0	0	18	88	0	0	0	106
2018	185	188	194	115	105	128	197	202	147	101	114	110	1786
2018	0	0	0	0	0	46	0	0	0	0	0	0	46
2017	196	137	150	60	71	86	186	171	189	108	103	72	1527
2017	0	15	0	0	0	0	16	0	0	0	0	0	31
2016	0	0	0	0	0	8	0	0	0	0	0	0	8
2016	163	156	185	99	58	150	185	177	124	105	103	135	1640
2016	30	30	15	0	75	23	15	0	0	0	0	0	188
2015	166	152	142	82	66	66	36	72	77	100	92	76	1127
2015	0	0	0	0	209	261	174	100	0	30	15	30	819
2014	122	136	123	63	46	83	90	92	64	100	104	54	1076
2014	0	0	0	0	0	0	0	0	0	0	0	15	15
2013	133	93	143	60	45	35	36	27	54	79	87	75	864
2013	0	0	0	0	0	62	50	30	15	31	30	0	218
2012	33	17	48	27	43	41	39	10	56	104	86	100	603
2012	0	0	0	17	0	32	14	0	0	0	0	0	62
2011	50	49	42	34	39	38	17	37	18	33	30	17	404
2011	0	0	11	16	18	7	0	0	0	0	0	0	52
2010	0	0	0	2	0.5	3.5	4	2.7	3	1	1	0	17.6
2010	70	83	21	17	0	0	0	0	2	15	19	32	259
2010	0	0	26	0	16	45	45	27	75	26	0	0	260
2009	152	148	182	123	102	102	104	100	100	101	44	49	1306
2008	92	124	90	77	95	92	93	54	99	44	64	81	1003
2007	88	95	64	99	77	63	86	92	90	88	96	90	1028
2006	0	0	0	0	8	12	0	0	0	0	18	5	43

Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29
-	13.2mi, 1:29:39 Run - Race Not great, a bit disappointing. Hanstring pain in and out, never really got into full flow on abumpym course. 1) 1mi - 6:30(6:30/mi) 131/142bpm [851b/mi] 72cal 9.23/10.73mph 2) 1mi - 6:41(6:41/mi) 147/157bpm [982b/mi] 90cal 8.98/9.89mph 3) 1mi - 6:49(6:49/mi) 158/165bpm [1077b/mi] 102cal 8.8/10.14mph 4) 1mi - 6:50(6:50/mi) 159/170bpm [1086b/mi] 100cal 8.78/9.56mph 5) 1mi - 6:52(6:52/mi) 157/162bpm [1077b/mi] 97cal 8.74/10.1mph 6) 1mi - 6:44(6:44/mi) 155/165bpm [1045b/mi] 90cal 8.9/10.54mph 7) 1mi - 6:44(6:44/mi) 157/169bpm [1056b/mi] 90cal 8.92/10.37mph 8) 1mi - 7:00(7:00/mi) 156/162bpm [1093b/mi] 91cal 8.57/9.18mph 9) 1mi - 6:56(6:56/mi) 152/162bpm [1053b/mi] 77cal 8.66/9.5mph 10) 1mi - 7:00(7:00/mi) 146/154bpm [1022b/mi] 57cal 8.57/9.43mph 11) 1mi - 6:49(6:49/mi) 140/155bpm [954b/mi] 36cal 8.81/9.91mph 12) 1mi - 6:57(6:57/mi) 146/155bpm [1014b/mi] 57cal 8.64/9.68mph 13) 1mi - 6:30(6:30/mi) 141/149bpm [917b/mi] 39cal 9.23/10.18mph 14) 0.21mi - 1:18(6:18/mi) 137/140bpm [864b/mi] 5cal 9.52/12.29mph Add a comment	-	7.7mi, 57:07 Run - Intervals WAC - 4 x 1 mile reps at 6.2x pace (400m easy recs) Good reps with Sunday's race in the legs. Flooded track slowed us down. 1) 1mi - 8:07(8:07/mi) 138/147bpm [1119b/mi] 100cal 7.4/7.91mph 2) 1mi - 8:06(8:06/mi) 154/165bpm [1247b/mi] 117cal 7.41/7.87mph 3) 0.58mi - 4:40(8:00/mi) 158/168bpm [1265b/mi] 69cal 7.5/7.99mph 4) 1mi - 6:18(6:18/mi) 156/168bpm [982b/mi] 88cal 9.53/10.18mph 5) 0.02mi - 8(6:49/mi) 166/168bpm [1131b/mi] 1cal 8.81/10.04mph 6) 0.26mi - 2:25(9:18/mi) 158/168bpm [1468b/mi] 35cal 6.46/9.77mph 7) 1mi - 6:24(6:25/mi) 160/166bpm [1027b/mi] 94cal 9.35/10.08mph 8) 0.26mi - 2:35(10:09/mi) 155/163bpm [1573b/mi] 33cal 5.91/9.68mph 9) 1mi - 6:24(6:24/mi) 161/168bpm [1031b/mi] 95cal 9.38/10.35mph 10) 0.01mi - 4(6:08/mi) 161/162bpm [987b/mi] 9.79/10.27mph 11) 0.25mi - 2:52(11:22/mi) 155/164bpm [1761b/mi] 36cal 5.28/10.04mph 12) 1mi - 6:27(6:28/mi) 164/174bpm [1061b/mi] 97cal 9.28/10.31mph 13) 0.27mi - 2:36(9:38/mi) 169/174bpm [1629b/mi] 40cal 6.23/10.33mph Add a comment	10mi, 1:12:00 Run - General Strong all the way. Good considering the race on Sunday and tough track session last night. Hamstrings tight but operational at that pace. Good signs. 1) 1mi - 7:26(7:26/mi) 142/151bpm [1055b/mi] 96cal 8.08/9.75mph 2) 1mi - 7:07(7:07/mi) 151/157bpm [1075b/mi] 101cal 8.43/9.58mph 3) 1mi - 7:24(7:24/mi) 149/155bpm [1103b/mi] 99cal 8.1/9.58mph 4) 1mi - 7:17(7:17/mi) 154/160bpm [1122b/mi] 102cal 8.23/9.33mph 5) 1mi - 7:11(7:11/mi) 157/163bpm [1127b/mi] 102cal 8.36/9.41mph 6) 1mi - 7:12(7:12/mi) 160/167bpm [1152b/mi] 105cal 8.33/9.62mph 7) 1mi - 7:17(7:17/mi) 153/159bpm [1115b/mi] 90cal 8.23/8.77mph 8) 1mi - 7:18(7:18/mi) 158/166bpm [1153b/mi] 100cal 8.22/9.1mph 9) 1mi - 6:58(6:58/mi) 159/168bpm [1108b/mi] 94cal 8.61/10.14mph 10) 1mi - 6:45(6:45/mi) 161/168bpm [1087b/mi] 95cal 8.89/9.98mph 11) 0.01mi - 4(7:03/mi) 165/166bpm [1164b/mi] 8.5/9.46mph Add a comment	5mi, 40:08 Run - Recovery Run DOMS setting in after a tough dew days. 1) 1mi - 8:44(8:44/mi) 134/151bpm [1170b/mi] 103cal 6.87/9.14mph 2) 1mi - 8:06(8:06/mi) 147/156bpm [1190b/mi] 109cal 7.41/9.25mph 3) 1mi - 7:50(7:50/mi) 155/170bpm [1213b/mi] 113cal 7.66/9.73mph 4) 1mi - 7:46(7:46/mi) 161/168bpm [1250b/mi] 118cal 7.73/8.75mph 5) 1mi - 7:37(7:37/mi) 162/171bpm [1235b/mi] 116cal 7.87/8.6mph 6) 0.01mi - 6(7:23/mi) 160/161bpm [1182b/mi] 1cal 8.12/8.31mph Add a comment	15mi, 2:03:08 Run - Long Run Ripley 15 - LSR with Rich, Georgie, Mark, Simon, and James Legs shot pieces on a tough week. 1) 1mi - 8:20(8:20/mi) 129/144bpm [1076b/mi] 94cal 7.2/7.85mph 2) 1mi - 8:12(8:12/mi) 148/163bpm [1214b/mi] 110cal 7.31/8.66mph 3) 1mi - 7:51(7:51/mi) 166/183bpm [1304b/mi] 124cal 7.64/8.87mph 4) 1mi - 8:42(8:42/mi) 165/173bpm [1437b/mi] 135cal 6.89/8.64mph 5) 1mi - 8:19(8:19/mi) 157/165bpm [1306b/mi] 113cal 7.21/8.79mph 6) 1mi - 8:48(8:48/mi) 161/177bpm [1417b/mi] 124cal 6.82/8.14mph 7) 1mi - 7:52(7:52/mi) 162/169bpm [1275b/mi] 114cal 7.62/8.52mph 8) 1mi - 8:02(8:02/mi) 162/167bpm [1301b/mi] 115cal 7.47/7.89mph 9) 1mi - 8:01(8:01/mi) 162/167bpm [1299b/mi] 110cal 7.48/8.58mph 10) 1mi - 8:16(8:16/mi) 161/167bpm [1332b/mi] 106cal 7.25/8.12mph 11) 1mi - 8:14(8:14/mi) 162/177bpm [1335b/mi] 102cal 7.28/9.52mph 12) 1mi - 7:53(7:53/mi) 162/170bpm [1276b/mi] 94cal 7.61/8.47mph 13) 1mi - 7:58(7:58/mi) 157/169bpm [1251b/mi] 75cal 7.53/8.27mph 14) 1mi - 8:12(8:12/mi) 160/168bpm [1312b/mi] 94cal 7.32/8.18mph 15) 1mi - 8:22(8:22/mi) 162/167bpm [1354b/mi] 99cal 7.18/7.87mph 16) 0.01mi - 5(7:11/mi) 161/162bpm [1155b/mi] 8.36/7.24mph Add a comment
Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5
6.6mi, 50:18 Run - General Easy miles on knackered legs. Cashing in on the bonus miles. 1) 1mi - 7:56(7:56/mi) 133/147bpm [1054b/mi] 91cal 7.57/8.56mph 2) 1mi - 7:42(7:42/mi) 140/146bpm [1078b/mi] 93cal 7.79/9.35mph 3) 1mi - 7:36(7:36/mi) 146/159bpm [1109b/mi] 98cal 7.9/9.14mph 4) 1mi - 7:35(7:35/mi) 151/161bpm [1144b/mi] 103cal 7.92/8.56mph 5) 1mi - 7:21(7:21/mi) 156/162bpm [1146b/mi] 103cal 8.16/9.08mph 6) 1mi - 7:45(7:45/mi) 160/167bpm [1239b/mi] 113cal 7.75/8.56mph 7) 0.6mi - 4:24(7:18/mi) 158/165bpm [1153b/mi] 61cal 8.22/8.75mph Add a comment	6mi, 44:16 Run - General Hamstrings good today, especially the right. Legs very fatigued. 1) 1mi - 7:35(7:35/mi) 133/146bpm [1009b/mi] 89cal 7.91/9.16mph 2) 1mi - 7:13(7:13/mi) 144/151bpm [1039b/mi] 94cal 8.32/11.5mph 3) 1mi - 7:29(7:29/mi) 151/156bpm [1129b/mi] 104cal 8.02/9.18mph 4) 1mi - 7:27(7:27/mi) 143/159bpm [1066b/mi] 84cal 8.05/9.73mph 5) 1mi - 7:32(7:32/mi) 146/156bpm [1101b/mi] 88cal 7.96/9.02mph 6) 1mi - 6:55(6:55/mi) 151/168bpm [1045b/mi] 88cal 8.67/9.6mph 7) 0.01mi - 5(5:41/mi) 156/156bpm [886b/mi] 1cal 10.56/9.56mph Add a comment	-	10.1mi, 1:10:35 Run - Intervals WAC - 1 mile w/up, 3 miles at 6.3x, 3 x 1600 reps (400m recs), 3 x 1k reps (200 recs) at 6.2x Strong session after galldtone diagnosis. 1) 1mi - 7:02(7:02/mi) 136/150bpm [957b/mi] 85cal 8.53/9.41mph 2) 1mi - 6:33(6:33/mi) 146/156bpm [956b/mi] 88cal 9.16/10.12mph 3) 1mi - 6:39(6:39/mi) 155/166bpm [1030b/mi] 98cal 9.03/9.83mph 4) 1mi - 6:33(6:33/mi) 157/167bpm [1028b/mi] 95cal 9.16/9.73mph 5) 0.01mi - 7(10:05/mi) 130/143bpm [1311b/mi] 5.95/9.75mph 6) 1mi - 6:12(6:12/mi) 141/153bpm [875b/mi] 63cal 9.67/10.67mph 7) 0.01mi - 4(7:39/mi) 142/142bpm [1086b/mi] 7.84/10.08mph 8) 0.26mi - 2:18(8:54/mi) 147/153bpm [1309b/mi] 26cal 6.74/10.08mph 9) 0.99mi - 6:24(6:27/mi) 141/153bpm [908b/mi] 63cal 9.31/10.31mph 10) 0.27mi - 2:51(10:43/mi) 143/157bpm [1532b/mi] 28cal 5.6/9.71mph 11) 0.99mi - 6:21(6:25/mi) 141/159bpm [904b/mi] 57cal 9.36/10.54mph 12) 0.26mi - 2:47(10:31/mi) 127/145bpm [1335b/mi] 15cal 5.71/9.93mph 13) 0.62mi - 3:59(6:24/mi) 144/150bpm [923b/mi] 40cal 9.36/10.23mph 14) 0.13mi - 1:35(12:13/mi) 140/146bpm [1709b/mi] 11cal 4.91/9.56mph 15) 0.63mi - 4:00(6:22/mi) 148/159bpm [942b/mi] 45cal 9.42/10.21mph 16) 0.13mi - 1:41(13:11/mi) 136/150bpm [1793b/mi] 10cal 4.55/9.85mph 17) 0.62mi - 4:02(6:30/mi) 155/161bpm [1007b/mi] 54cal 9.23/10.44mph 18) 0.13mi - 1:27(10:54/mi) 157/161bpm [1712b/mi] 20cal 5.5/10.1mph Add a comment	10mi, 1:13:20 Run - General Goldsworth 10 - stay at 7.2x push on final mile Good session after last night's big track session. No sickness and hamstrings cane in and out despite being fatigued. 1) 1mi - 7:34(7:34/mi) 129/144bpm [977b/mi] 83cal 7.92/8.83mph 2) 1mi - 7:06(7:06/mi) 142/149bpm [1009b/mi] 91cal 8.45/9.62mph 3) 1mi - 7:31(7:31/mi) 150/156bpm [1127b/mi] 104cal 7.98/8.54mph 4) 1mi - 7:21(7:21/mi) 155/164bpm [1139b/mi] 106cal 8.16/8.93mph 5) 1mi - 7:28(7:28/mi) 157/183bpm [1171b/mi] 108cal 8.04/9.16mph 6) 1mi - 7:26(7:26/mi) 170/184bpm [1263b/mi] 119cal 8.07/9.04mph 7) 1mi - 7:23(7:23/mi) 162/168bpm [1197b/mi] 111cal 8.12/8.95mph 8) 1mi - 7:24(7:24/mi) 159/166bpm [1177b/mi] 102cal 8.1/8.81mph 9) 1mi - 7:21(7:21/mi) 147/156bpm [1081b/mi] 60cal 8.16/9.1mph 10) 1mi - 6:40(6:40/mi) 158/165bpm [1054b/mi] 88cal 8.99/9.91mph 11) 0.01mi - 5(6:59/mi) 159/160bpm [1109b/mi] 8.6/9.87mph Add a comment	4.1mi, 33:04 Run - Recovery Run Sore legs tired straight out of bed. Hamstrings started very well. 1) 1mi - 8:32(8:32/mi) 140/151bpm [1196b/mi] 107cal 7.03/8.37mph 2) 1mi - 7:55(7:55/mi) 155/166bpm [1228b/mi] 116cal 7.58/8.83mph 3) 1mi - 8:00(8:00/mi) 161/167bpm [1288b/mi] 120cal 7.5/9.68mph 4) 1mi - 7:51(7:51/mi) 158/167bpm [1240b/mi] 112cal 7.64/8.5mph 5) 0.1mi - 46(7:41/mi) 153/156bpm [1175b/mi] 10cal 7.82/7.81mph Add a comment	20mi, 2:27:49 Run - Long Run Legs their best for ages. Probably regret that pace but just went with what the legs let me do. 1) 1mi - 7:42(7:42/mi) 127/140bpm [977b/mi] 80cal 7.8/8.89mph 2) 1mi - 7:09(7:09/mi) 134/146bpm [957b/mi] 79cal 8.4/9.52mph 3) 1mi - 7:07(7:07/mi) 142/149bpm [1010b/mi] 88cal 8.44/9.04mph 4) 1mi - 7:37(7:37/mi) 141/148bpm [1075b/mi] 87cal 7.87/8.64mph 5) 1mi - 7:27(7:27/mi) 143/149bpm [1064b/mi] 86cal 8.06/9.14mph 6) 1mi - 7:08(7:08/mi) 146/154bpm [1040b/mi] 84cal 8.42/9.71mph 7) 1mi - 7:34(7:34/mi) 153/160bpm [1158b/mi] 102cal 7.93/8.47mph 8) 1mi - 7:05(7:05/mi) 154/162bpm [1090b/mi] 94cal 8.47/9.66mph 9) 1mi - 7:29(7:29/mi) 152/162bpm [1136b/mi] 91cal 8.03/9.04mph 10) 1mi - 7:27(7:27/mi) 159/167bpm [1185b/mi] 105cal 8.05/10.1mph 11) 1mi - 7:43(7:43/mi) 157/165bpm [1211b/mi] 99cal 7.78/8.52mph 12) 1mi - 7:26(7:26/mi) 158/169bpm [1174b/mi] 97cal 8.07/8.87mph 13) 1mi - 7:53(7:53/mi) 160/175bpm [1261b/mi] 103cal 7.61/8.85mph 14) 1mi - 7:21(7:21/mi) 163/169bpm [1198b/mi] 106cal 8.16/10.1mph 15) 1mi - 7:23(7:23/mi) 158/168bpm [1167b/mi] 88cal 8.12/9.41mph 16) 1mi - 7:24(7:24/mi) 161/173bpm [1192b/mi] 95cal 8.1/9mph 17) 1mi - 7:03(7:03/mi) 163/168bpm [1150b/mi] 92cal 8.5/9.2mph 18) 1mi - 7:26(7:26/mi) 161/177bpm [1196b/mi] 87cal 8.08/10.52mph 19) 1mi - 7:19(7:19/mi) 157/165bpm [1148b/mi] 67cal 8.21/9.98mph 20) 1mi - 7:03(7:03/mi) 157/164bpm [1108b/mi] 66cal 8.5/9.48mph 21) 0.01mi - 4(7:50/mi) 155/156bpm [1213b/mi] 7.67/8.62mph Add a comment
Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12
6.1mi, 48:23 Run - Recovery Run Decent recovery after yesterday's cracking 20. Legs seem to be improving at the right time. 1) 1mi - 8:35(8:35/mi) 136/148bpm [1168b/mi] 105cal 6.99/8.5mph 2) 1mi - 7:43(7:43/mi) 151/161bpm [1165b/mi] 110cal 7.78/9.02mph 3) 1mi - 7:57(7:57/mi) 155/162bpm [1231b/mi] 116cal 7.55/8.33mph 4) 1mi - 7:56(7:56/mi) 158/164bpm [1253b/mi] 116cal 7.57/9.12mph 5) 1mi - 7:50(7:50/mi) 160/166bpm [1253b/mi] 114cal 7.66/9.12mph 6) 1mi - 8:02(8:02/mi) 160/168bpm [1287b/mi] 115cal 7.46/8.43mph 7) 0.05mi - 20(7:24/mi) 163/164bpm [1207b/mi] 5cal 8.11/7.89mph Add a comment	5mi, 33:41 Run - General Byfleet 5 - Tempo. Decent session after a big week. Seem to be peaking at the right time. Hamstrings very good. 1) 1mi - 7:13(7:13/mi) 130/145bpm [937b/mi] 80cal 8.32/9.33mph 2) 1mi - 6:39(6:39/mi) 146/157bpm [971b/mi] 90cal 9.02/9.48mph 3) 1mi - 6:42(6:42/mi) 152/161bpm [1020b/mi] 95cal 8.95/9.41mph 4) 1mi - 6:30(6:30/mi) 155/164bpm [1008b/mi] 94cal 9.23/10.04mph 5) 1mi - 6:33(6:33/mi) 154/164bpm [1008b/mi] 90cal 9.17/10.42mph 6) 0.01mi - 4(7:10/mi) 158/158bpm [1132b/mi] 8.37/9.6mph Add a comment	-	9mi, 1:04:32 Run - Intervals WAC - 2 mile and 1 mile efforts (x2) off 400m easy recs (6.3x to 6.2x pace) Good session. Chatting to Bill during the reps was a good sign. 1) 1mi - 7:28(7:28/mi) 140/153bpm [1045b/mi] 97cal 8.04/9.23mph 2) 1mi - 7:14(7:14/mi) 153/161bpm [1107b/mi] 106cal 8.29/9.31mph 3) 0.02mi - 15(15:00/mi) 123/158bpm [1845b/mi] 2cal 4/8.5mph 4) 1mi - 6:39(6:39/mi) 135/147bpm [898b/mi] 72cal 9.01/9.68mph 5) 0.98mi - 6:31(6:37/mi) 144/154bpm [954b/mi] 80cal 9.06/9.56mph 6) 0.26mi - 2:27(9:22/mi) 142/151bpm [1330b/mi] 27cal 6.41/9.5mph 7) 0.98mi - 6:31(6:38/mi) 147/155bpm [976b/mi] 81cal 9.04/9.83mph 8) 0.26mi - 2:31(9:44/mi) 149/156bpm [1451b/mi] 31cal 6.16/9.27mph 9) 1mi - 6:45(6:45/mi) 158/167bpm [1067b/mi] 100cal 8.89/9.43mph 10) 0.96mi - 6:19(6:33/mi) 155/162bpm [1016b/mi] 87cal 9.16/9.83mph 11) 0.26mi - 2:42(10:21/mi) 155/163bpm [1604b/mi] 35cal 5.8/9.41mph 12) 0.96mi - 6:24(6:38/mi) 163/174bpm [1082b/mi] 98cal 9.04/9.77mph 13) 0.31mi - 2:47(8:56/mi) 161/170bpm [1439b/mi] 39cal 6.71/9.85mph Add a comment	-	5mi, 32:59 Run - Tempo Very pleasing pace in the new shoes. Final proper speed session before London. 1) 1mi - 6:57(6:57/mi) 128/148bpm [889b/mi] 77cal 8.64/10.25mph 2) 1mi - 6:39(6:39/mi) 150/157bpm [998b/mi] 97cal 9.02/9.75mph 3) 1mi - 6:30(6:30/mi) 158/162bpm [1028b/mi] 101cal 9.22/10.56mph 4) 1mi - 6:27(6:27/mi) 159/166bpm [1024b/mi] 99cal 9.31/9.87mph 5) 1mi - 6:15(6:15/mi) 169/185bpm [1056b/mi] 103cal 9.6/10.54mph 6) 0.03mi - 11(6:04/mi) 164/165bpm [995b/mi] 2cal 9.89/10.18mph Add a comment	12.1mi, 1:27:10 Run - General Naturally quicker which was nice. MP tough near the end but the legs have taken a bashing this week. 1) 1mi - 7:31(7:31/mi) 140/150bpm [1053b/mi] 99cal 7.97/8.68mph 2) 1mi - 7:21(7:21/mi) 144/150bpm [1059b/mi] 99cal 8.16/9.54mph 3) 1mi - 7:19(7:19/mi) 142/148bpm [1040b/mi] 90cal 8.2/9.93mph 4) 1mi - 7:17(7:17/mi) 141/146bpm [1027b/mi] 83cal 8.24/9.18mph 5) 1mi - 7:12(7:12/mi) 150/161bpm [1079b/mi] 96cal 8.34/9.04mph 6) 1mi - 6:58(6:58/mi) 158/169bpm [1100b/mi] 103cal 8.61/9.96mph 7) 1mi - 7:06(7:06/mi) 159/169bpm [1128b/mi] 105cal 8.46/9.08mph 8) 1mi - 7:26(7:26/mi) 159/166bpm [1181b/mi] 109cal 8.08/8.89mph 9) 1mi - 7:30(7:30/mi) 161/169bpm [1208b/mi] 111cal 8/8.95mph 10) 1mi - 6:53(6:53/mi) 161/171bpm [1109b/mi] 100cal 8.71/10.62mph 11) 1mi - 7:09(7:09/mi) 157/166bpm [1122b/mi] 91cal 8.4/9.43mph 12) 1mi - 6:50(6:50/mi) 155/161bpm [1059b/mi] 80cal 8.78/10.37mph 13) 0.1mi - 39(6:31/mi) 147/159bpm [958b/mi] 4cal 9.2/10.16mph Add a comment
Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19
-	-	5.2mi, 37:41 Run - General Very windy, couldn't do any pace testing. Hamstrings very good for over 4 mikes. Nice that this pace feels easy. 1) 1mi - 7:34(7:34/mi) 129/146bpm [977b/mi] 87cal 7.92/9.12mph 2) 1mi - 7:05(7:05/mi) 144/150bpm [1020b/mi] 97cal 8.47/9.93mph 3) 1mi - 7:16(7:16/mi) 149/156bpm [1084b/mi] 101cal 8.25/9.27mph 4) 1mi - 7:10(7:10/mi) 147/155bpm [1053b/mi] 95cal 8.37/9.93mph 5) 1mi - 7:11(7:11/mi) 148/154bpm [1062b/mi] 94cal 8.36/9.73mph 6) 0.2mi - 1:24(6:58/mi) 146/148bpm [1016b/mi] 16cal 8.62/9.64mph Add a comment	-	3.2mi, 23:08 Run - General Legs feel a bit heavy. Not much tightness, if any. Good pace to feel.easy. 1) 1mi - 7:10(7:10/mi) 141/152bpm [1010b/mi] 96cal 8.38/9.87mph 2) 1mi - 7:25(7:25/mi) 153/159bpm [1136b/mi] 112cal 8.08/10.12mph 3) 1mi - 7:13(7:13/mi) 155/166bpm [1118b/mi] 107cal 8.32/9.96mph 4) 0.2mi - 1:21(6:36/mi) 150/155bpm [990b/mi] 18cal 9.09/9.29mph Add a comment	-	-

Cheeky Chappy

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