ascoey

Last on at 7am, 16th Oct 2024

M50 Dorset

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Races
198
Miles
10406
Miles
6
Miles
141
Miles
928
WAVA
60.06%
Mile
6:47
5k
22:42
5M
39:57
10k
49:02
10M
1:19:47
Half
1:49:27
20M
3:10:55
Mara
4:01:54

About Me
In training for something or other. In need of mental toughness. Show More...

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Recent Blogs
London at last!	Dec 2023
If I don't...	Feb 2022
Podcast ideas	Jan 2021
2020 Highlights? Cat in boxes, obviously	Dec 2020

My parkrun
No parkrun selected

Recent Training
15th Oct	General	4.6mi	50:09
13th Oct	Tempo	6.6mi	1:12:29
13th Oct	General	0.6mi	10:44
12th Oct	Progressive	3.2mi	34:42
11th Oct	General	1.7mi	31:44

12 Month Benchmarks	Run
Mile	9:14
5k	29:09
5mi	51:11
10k	1:05:07
10mi	1:53:17
Half	2:39:19
20mi	4:22:29
Mara	5:53:51

Recent Pictures	Show more

2024 Targets	Set your targets
Run 932 Walk 124

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Followers (2)

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	4					6:47 59.41									9:00 48.08		6:47 6:47/mi	59.41
2.8mi	1				20:57 56.87												20:57 7:37/mi	56.87
5km	111	34:03 39.16	27:33 48.76	24:20 55.61	22:42 60.06	23:08 58.93	23:45 58.27	24:21 57.26	23:28 59.87		25:40 55.59	25:32 55.88	26:58 53.33			32:44 44.99	22:42 7:18/mi	60.06
5mi	15			43:25 50.60	39:57 54.99			43:05 52.19	43:21 52.28					46:49 50.40			39:57 7:59/mi	54.99
5.3mi	4			52:17 44.26	44:04 52.91												44:04 8:19/mi	52.91
10km	20		1:02:28 43.55	53:46 50.96	49:02 55.87			50:58 55.48	49:31 57.57		55:55 51.82				1:02:32 47.81		49:02 7:53/mi	57.57
11.7km	1					1:01:51 53.12											1:01:51 8:30/mi	53.12
12km	1														1:17:49 46.30		1:17:49 10:26/mi	46.30
10mi	8			1:29:02 50.79	1:24:16 54.02	1:19:47 57.12		1:24:30 54.81	1:29:01 52.46								1:19:47 7:59/mi	57.12
13.1mi	14		2:36:36 37.92		1:50:06 54.72	1:49:27 55.04	1:56:57 52.36	1:50:05 55.63	1:56:37 52.95		2:09:28 48.49		2:16:00 46.96		2:29:50 43.37		1:49:27 8:21/mi	55.63
16mi	2										2:43:57 47.39						2:43:57 10:15/mi	47.39
18mi	1								4:18:00 33.61								4:18:00 14:20/mi	33.61
20mi	5					3:10:55 49.62		3:13:29 49.77	3:34:20 45.30	3:28:56 46.86				3:55:00 43.10			3:10:55 9:33/mi	49.77
33km	2							4:02:22 41.15	3:36:44 46.40								3:36:44 10:34/mi	46.40
21mi	1				3:22:22 49.33												3:22:22 9:38/mi	49.33
26.2mi	8				4:21:50 48.24	4:01:54 52.22		4:29:09 47.71	4:23:19 49.58		4:52:39 44.98						4:01:54 9:14/mi	52.22

2024		Result	WAVA	Distance
21 Apr	London Marathon			26.2mi
17 Feb	5K Breakfast Run- Zurich Maratón de Sevilla SB	32:44	44.99	5km
2023		Result	WAVA	Distance
19 Nov	Gosport Half Marathon			13.1mi
24 Sep	Round the Lakes Poole 10K	1:02:40	47.81	10km
1 Sep	September Virtual Mile SB	9:00	48.08	1mi
1 Jul	July Virtual Mile	9:31	45.11	1mi
16 Apr	Marnhull 12 PB	1:17:49	46.30	12km
10 Apr	Yeovil Easter Bunny 10K SB	1:02:32	47.51	10km
26 Mar	Yeovil Half Marathon SB	2:29:50	43.37	13.1mi
2022		Result	WAVA	Distance
22 May	May 5 SB	46:49	50.40	5mi
7 May	Marlborough Downs Challenge SB	3:55:00	43.10	20mi
2021		Result	WAVA	Distance
19 Sep	Wokingham Half Marathon			13.1mi
11 Jul	Puddletown Plod SB	2:16:00	46.96	13.1mi
15 May	test event 5k kempton park race A SB	26:58	53.33	5km
1 Jan	Fake parkrun	27:52	51.60	5km
1 Jan	Fake parkrun (NYD Double)	27:45	51.82	5km
2020		Result	WAVA	Distance
4 Jul	Fake parkrun			5km
6 Jun	Fake parkrun	30:54	46.18	5km
30 May	Fake parkrun	29:30	48.37	5km
11 Apr	Fake parkrun	27:10	52.52	5km
7 Mar	Blandford parkrun SB	25:32	55.88	5km
2019		Result	WAVA	Distance
5 Oct	Bournemouth Supersonic 10K SB	55:55	51.82	10km
10 Aug	Blandford parkrun SB	25:40	55.59	5km
20 Jul	Weymouth parkrun	26:08	54.18	5km
22 Jun	Weymouth parkrun	26:42	53.03	5km
9 Jun	Beer Lovers Marathon	6:29:08	33.83	26.2mi
8 Jun	Aachener Weiher parkrun	27:48	50.93	5km
1 Jun	Weymouth parkrun	26:48	52.83	5km
25 May	Weymouth parkrun	27:03	52.34	5km
25 May	Egdon Easy	58:27	49.17	10km
18 May	Weymouth parkrun	27:15	51.96	5km
11 May	Marlborough Downs Challenge - 20 miles			20mi
5 May	North Dorset Village Marathon SB	4:52:39	44.98	26.2mi
4 May	Weymouth parkrun	27:53	50.78	5km
27 Apr	Weymouth parkrun	28:15	50.12	5km
7 Apr	Vienna City Marathon	5:06:09	43.00	26.2mi
31 Mar	The Royal Borough of Kingston Spring Raceday PB	2:43:57	47.39	16mi
17 Mar	Fleet Half Marathon SB	2:09:28	48.49	13.1mi
2018		Result	WAVA	Distance
25 Mar	Combe Gibbet to Overton	2:43:25	47.15	16mi
11 Feb	Bramley 20 SB	3:28:56	46.86	20mi
2017		Result	WAVA	Distance
29 Oct	Windle Valley Club Handicap SB	49:31	57.57	10km
15 Oct	Bruges Marathon SB	4:23:19	49.58	26.2mi
9 Sep	Upton Court parkrun SB	23:28	59.87	5km
26 Aug	Upton Court parkrun	23:40	59.37	5km
13 Aug	Salisbury 5-4-3-2-1 Trail Short Course PB	3:36:44	46.40	33km
10 Aug	Dinton Summer Series (5k)	24:48	56.65	5km
7 Aug	Sri Chinmoy 5K Series	24:02	58.46	5km
31 Jul	Sri Chinmoy 5K Series	23:46	59.12	5km
29 Jul	parkrun de Montsouris	23:47	59.07	5km
16 Jul	Fairlands Valley Challenge 18 PB	4:18:00	33.61	18mi
13 Jul	Windlesham Pairs Relay - Club Race			10km
1 Jul	Upton Court parkrun	24:32	56.83	5km
25 Jun	Windle Valley Club Handicap	52:46	53.59	10km
10 Jun	Endure24 - 5M lap	43:27	52.16	5mi
10 Jun	Endure24 - lap 2 SB	43:21	52.28	5mi
10 Jun	Endure24 - lap 3	44:18	51.16	5mi
10 Jun	Endure24 - lap 4	47:27	47.76	5mi
8 Jun	Dinton Summer Series (5k)	25:00	55.77	5km
4 Jun	Dorking 10 SB	1:29:01	52.46	10mi
21 May	Binfield 10K	54:46	51.63	10km
6 May	Marlborough Downs Challenge - 20 miles SB	3:34:20	45.30	20mi
30 Apr	Ranelagh Richmond Half Marathon			13.1mi
29 Apr	Upton Court parkrun	24:15	57.50	5km
11 Mar	Holkham parkrun	25:17	55.15	5km
12 Feb	Wokingham Half Marathon SB	1:56:37	52.95	13.1mi
21 Jan	Upton Court parkrun	25:13	55.29	5km
2016		Result	WAVA	Distance
2 Oct	Julian Farrell 10Km	51:08	55.30	10km
25 Sep	Windle Valley Runners 10km Handicap race SB	50:58	55.48	10km
27 Aug	Stratford-upon-Avon parkrun SB	24:21	57.26	5km
14 Aug	Salisbury 5-4-3-2-1 Trail Short Course SB	4:02:22	41.15	33km
19 Jul	Bounders Relay			2mi
11 Jun	Endure24 - lap 3	46:03	48.83	5mi
11 Jun	Endure24 - lap 2	43:26	51.77	5mi
11 Jun	Endure24 - lap 1 SB	43:05	52.19	5mi
11 Jun	Endure24 - lap 4	48:17	46.57	5mi
5 Jun	Dorking 10	1:32:18	50.18	10mi
4 Jun	Upton Court parkrun	24:34	56.33	5km
1 May	North Dorset Village Marathon SB	4:29:09	47.71	26.2mi
25 Mar	Maidenhead Easter 10 SB	1:24:30	54.81	10mi
13 Mar	Surrey Half Marathon SB	1:50:05	55.63	13.1mi
27 Feb	Upton Court parkrun	24:59	55.39	5km
14 Feb	Bramley 20 SB	3:13:29	49.77	20mi
2015		Result	WAVA	Distance
24 Oct	CTS Suffolk Half Marathon	2:11:25	46.60	13.1mi
17 Oct	Upton Court parkrun SB	23:45	58.27	5km
27 Sep	Windle Valley Runners 10km Handicap race	50:41	55.35	10km
13 Sep	Farnham Pilgrim Half Marathon	2:13:03	46.03	13.1mi
6 Sep	Maidenhead Half Marathon SB	1:56:57	52.36	13.1mi
9 Aug	Salisbury 5-4-3-2-1 Trail Half	2:18:18	44.28	13.1mi
13 Jun	Endure24			5mi
15 Feb	Bramley 20			20mi
2014		Result	WAVA	Distance
7 Dec	Hogs Back Road Race PB	1:01:51	53.12	11.7km
8 Nov	4 Minute Mile	6:48	59.41	1mi
19 Jul	4 Minute Mile, Guildford PB	6:47	59.12	1mi
28 Jun	Endure24			5mi
31 May	Stockholm Marathon PB	4:01:54	52.22	26.2mi
18 May	Hook 10	1:23:08	54.82	10mi
10 May	Marlborough Downs 20 PB	3:10:55	49.62	20mi
27 Apr	Bracknell Half Marathon PB	1:49:27	55.04	13.1mi
18 Apr	Maidenhead Easter 10 PB	1:19:47	57.12	10mi
22 Mar	Enigma Week at the knees day 6	4:04:17	51.71	26.2mi
15 Mar	Bushy parkrun SB	23:08	58.93	5km
1 Jan	Andover parkrun			5km
2013		Result	WAVA	Distance
25 Dec	Bushy parkrun	24:27	55.76	5km
14 Dec	Upton Court parkrun #52	24:06	56.57	5km
7 Dec	Fulham Palace parkrun PB	22:42	60.06	5km
30 Nov	Upton Court parkrun #50	23:56	56.96	5km
17 Nov	Gosport Half Marathon SB	1:50:06	54.72	13.1mi
9 Nov	Upton Court parkrun #47	23:58	56.88	5km
2 Nov	Aylesbury parkrun #1	23:45	57.40	5km
20 Oct	Cabbage Patch 10	1:24:22	54.02	10mi
19 Oct	Upton Court parkrun #45	26:44	50.99	5km
12 Oct	Upton Court parkrun #44	22:58	59.36	5km
6 Oct	Chester Marathon SB	4:21:50	48.24	26.2mi
5 Oct	Delamere parkrun	26:37	51.22	5km
28 Sep	Upton Court parkrun #42	23:44	57.44	5km
22 Sep	Swallowfield 10k	49:27	55.84	10km
21 Sep	Upton Court parkrun #41	22:52	59.62	5km
14 Sep	Kennet & Avon Trail Race -21 Miles PB	3:22:22	49.33	21mi
31 Aug	Osterley parkrun #1	26:01	52.40	5km
31 Jul	Woodland 5 - Race 3	45:07	52.08	5.3mi
28 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:58:21	50.91	13.1mi
27 Jul	Upton Court parkrun #34	23:49	57.24	5km
20 Jul	Dorney Dash 10k PB	49:02	55.87	10km
6 Jul	Runnymede relay - short leg PB	20:57	56.87	2.75mi
6 Jul	Alice Holt parkrun	26:11	51.68	5km
3 Jul	Yateley 10K Series - Race 2	50:05	54.70	10km
29 Jun	Arrow Valley parkrun	23:36	57.34	5km
26 Jun	Woodland 5 - Race 2 PB	44:04	52.91	5.3mi
22 Jun	Upton Court parkrun #31	23:11	58.37	5km
19 Jun	Forest Five			5mi
8 Jun	Upton Court parkrun #29	24:39	54.90	5km
5 Jun	Yateley 10K Series - Race 1	51:21	53.35	10km
1 Jun	Upton Court parkrun #28	24:22	55.53	5km
22 May	Woodland 5 - Race 1	46:18	50.35	5.3mi
12 May	Marlow 5 PB	39:57	54.99	5mi
4 May	Upton Court parkrun #23	24:04	56.23	5km
20 Apr	Reading parkrun	24:26	55.38	5km
13 Apr	Poole parkrun #108	24:09	56.03	5km
1 Apr	Beaconsfield 5	43:11	50.87	5mi
30 Mar	Upton Court parkrun #19	24:49	54.53	5km
29 Mar	Maidenhead Easter 10 SB	1:24:16	53.67	10mi
24 Mar	Eastleigh 10k	50:10	54.61	10km
23 Mar	Upton Court parkrun #18	25:10	53.77	5km
16 Mar	Upton Court parkrun #17	24:12	55.92	5km
9 Mar	Amager Fælled parkrun	23:58	56.46	5km
2 Mar	Upton Court parkrun #15	24:33	55.12	5km
23 Feb	Upton Court parkrun #14	25:11	53.73	5km
10 Feb	Wokingham Half Marathon	1:56:03	51.52	13.1mi
5 Jan	Upton Court parkrun	25:13	53.66	5km
2012		Result	WAVA	Distance
22 Dec	Woodley Parkrun #11	25:07	53.88	5km
3 Nov	Woodley parkrun #4	25:11	53.73	5km
27 Oct	Woodley Parkrun #3 SB	24:20	55.61	5km
21 Oct	Cabbage Patch 10 SB	1:29:02	50.79	10mi
20 Oct	Woodley parkrun	24:57	54.24	5km
13 Oct	Woodley parkrun #1	24:48	54.56	5km
7 Oct	Fairoaks Five SB	43:25	50.60	5mi
6 Oct	Southampton parkrun #14	24:51	54.45	5km
29 Sep	Black Park parkrun	25:15	53.59	5km
22 Sep	Bedfont Lakes parkrun	24:36	55.01	5km
16 Sep	Swallowfield 10k SB	53:46	50.96	10km
15 Sep	Wycombe Rye parkrun #7	25:21	53.38	5km
8 Sep	Reading parkrun #152 3rd anniversary	25:41	52.69	5km
1 Sep	Old Deer Park Parkrun	25:02	54.06	5km
25 Aug	Kingston parkrun	25:56	52.18	5km
18 Aug	Black Park parkrun	26:46	50.56	5km
15 Aug	Thames 10K (rescheduled from 11 July)	57:33	47.61	10km
11 Aug	Crane parkrun	26:01	52.01	5km
14 Jul	Bushy parkrun	26:28	50.75	5km
8 Jul	British 10K London Run	56:08	48.46	10km
7 Jul	Crane parkrun	27:10	49.45	5km
30 Jun	York parkrun	25:51	51.97	5km
27 Jun	Woodland 5 & a bit - Race 2 SB	52:17	44.26	5.3mi
23 Jun	Crane Parkrun	26:12	51.27	5km
20 Jun	Forest Five	46:29	46.90	5mi
16 Jun	Reading parkrun	27:09	49.48	5km
9 Jun	Crane parkrun	26:10	51.34	5km
5 Jun	Newbury parkrun #18 (Diamond Jubilee special)	28:46	46.70	5km
5 Jun	Basingstoke parkrun (Jubilee special)	27:09	49.48	5km
4 Jun	Eastleigh parkrun #105 (Bank Holiday Special)	29:10	46.06	5km
19 May	Reading parkrun	27:51	48.23	5km
13 May	Marlow 5	47:20	46.06	5mi
7 May	Frimley Lodge parkrun - Bank Holiday Special	26:22	50.95	5km
5 May	Guildford parkrun	26:23	50.91	5km
28 Apr	Reading parkrun	26:47	50.15	5km
21 Apr	Reading parkrun #132	26:27	50.79	5km
14 Apr	Richmond parkrun	27:21	49.12	5km
7 Apr	Walsall parkrun	25:40	52.34	5km
31 Mar	Poole parkrun	26:15	51.17	5km
24 Mar	Reading Parkrun #128	26:18	51.08	5km
17 Mar	Newbury parkrun #6	26:41	50.34	5km
10 Mar	Finsbury parkrun	26:06	51.47	5km
3 Mar	Reading parkrun #125	27:17	49.24	5km
25 Feb	Reading parkrun #124	26:47	50.15	5km
12 Feb	The Reading 5 Mile Race	47:00	46.39	5mi
11 Feb	Newbury parkrun #1	28:04	47.86	5km
4 Feb	Reading parkrun	26:37	50.47	5km
28 Jan	bushy park parkrun	27:15	49.30	5km
21 Jan	Reading parkrun #119	27:26	48.97	5km
14 Jan	bushy park parkrun	26:59	49.78	5km
7 Jan	bushy park parkrun	27:28	48.91	5km
1 Jan	Frimley Lodge parkrun	28:01	47.95	5km
2011		Result	WAVA	Distance
10 Dec	Reading parkrun SB	27:33	48.76	5km
26 Nov	Reading parkrun #111	28:52	46.53	5km
25 Sep	Windsor Half Marathon SB	2:36:36	37.92	13.1mi
10 Sep	Reading parkrun #100	29:26	45.64	5km
4 Sep	Swallowfield 10k	1:03:24	42.91	10km
3 Sep	Reading parkrun #99	29:28	45.59	5km
30 Jul	Dorney Dash SB	1:02:28	43.55	10km
11 Jun	Reading parkrun #88	31:21	42.54	5km
16 Apr	Reading parkrun #80	31:55	41.78	5km
2010		Result	WAVA	Distance
23 Oct	Reading parkrun SB	34:03	39.16	5km

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	3	2	1	5	13	8	15	26	23	9	0	0	106
2024	46	64	93	70	44	56	51	60	71	38	0	0	592
2023	7	7	6	0	0	48	27	19	10	6	3	3	138
2023	19	67	112	65	52	11	35	78	90	94	5	10	638
2022	0	0	0	31	19	3	29	39	26	0	0	5	152
2022	73	84	109	86	114	38	70	59	63	21	40	46	805
2021	28	17	24	18	6	5	0	7	0	5	0	4	114
2021	6	0	39	71	47	47	78	43	61	27	46	82	546
2020	26	20	28	31	23	25	27	9	1	2	3	4	199
2020	0	0.5	0	0	0	0	0	0.3	0	0	0	0	0.8
2020	44	102	86	90	81	69	98	83	82	83	85	104	1007
2020	45	0	5	0	0	0	0	0	0	0	0	0	50
2019	1	8	31	11	4	0	0	0	16	0	0	0	71
2019	0	0	0	0	0	0	0	0.4	3	1.9	0	0	5.3
2019	64	49	96	63	109	83	110	87	24	57	63	98	904
2019	0	0	0	0	0	0	0	14	28	33	0	0	75
2018	0	0	0	2	13	7	0	5	0	8	0	0	35
2018	58	89	70	14	13	29	15	17	22	31	58	42	458
2017	84	73	78	111	91	128	143	120	135	87	15	26	1091
2016	5	9	10	12	4	6	0	1	0	0	0	0	47
2016	114	139	117	71	67	70	119	103	31	61	69	46	1007
2015	6	0	0	3	0	0	16	19	0	11	11	0	66
2015	101	72	24	53	20	64	61	92	64	84	13	64	710
2014	104	151	183	150	164	113	35	0	0	31	56	75	1062
2014	0	0	0	0	0	0	6	0	0	0	0	0	6
2013	63	76	52	60	90	85	96	125	92	88	45	60	932
2012	64	61	67	54	58	17	17	64	52	43	27	70	593
2011	0	0	0	0	0	0	0	0	0	0	0	1	1
2011	0	0	0	0	0	3	0	0	0	0	8	26	37
2010	0	0	0	0	0	0	0	0	0	14	10	0	24
2010	0	0	0	0	0	0	0	0	0	10	0	0	10

Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25
5.1mi, 57:10 Run - General 1) 5km - 34:58(7:00/km) 121/136bpm [846b/km] 568cal 2) 3.13km - 22:12(7:06/km) 134/143bpm [950b/km] 384cal Add a comment 0.4mi, 7:00 Walk - General 1) 0.6km - 7:00(11:37/km) 78/85bpm [906b/km] 62cal 49/55rpm Add a comment	0.6mi, 11:00 Walk - General 1) 1.01km - 11:00(10:51/km) 105/124bpm [1139b/km] 113cal 53/76rpm Add a comment 4.7mi, 50:07 Run - Intervals Got it done, got some quicker work in the bank. Basically, a Nesbitt session 6 mins fairly hard then 3x3x400. Meant to be cruise/cruise/push. Think they felt that way but paces were a little quicker then I thought. Especially what should have been the final 6 minutes which turned into only 4. But, over 5km of hard work done. 1) 0.81km - 5:30(6:49/km) 116/122bpm [790b/km] 89cal 2) 0.99km - 6:00(6:05/km) 129/135bpm [785b/km] 113cal 3) 0.23km - 2:00(8:36/km) 123/134bpm [1059b/km] 31cal 4) 0.4km - 2:18(5:45/km) 128/134bpm [735b/km] 44cal 5) 0.1km - 1:00(9:45/km) 123/133bpm [1200b/km] 14cal 6) 0.4km - 2:21(5:51/km) 127/134bpm [744b/km] 43cal 7) 0.1km - 1:00(10:21/km) 126/134bpm [1303b/km] 14cal 8) 0.4km - 2:11(5:28/km) 129/139bpm [705b/km] 42cal 9) 0.2km - 2:00(9:58/km) 118/140bpm [1177b/km] 25cal 10) 0.4km - 2:20(5:51/km) 124/134bpm [726b/km] 42cal 11) 0.1km - 1:00(9:45/km) 124/136bpm [1210b/km] 13cal 12) 0.4km - 2:19(5:48/km) 128/135bpm [742b/km] 44cal 13) 0.11km - 1:00(9:14/km) 130/139bpm [1200b/km] 15cal 14) 0.4km - 2:12(5:29/km) 131/141bpm [719b/km] 43cal 15) 0.2km - 2:00(10:14/km) 122/142bpm [1248b/km] 25cal 16) 0.4km - 2:19(5:47/km) 129/137bpm [745b/km] 43cal 17) 0.11km - 1:00(9:22/km) 130/137bpm [1217b/km] 14cal 18) 0.4km - 2:16(5:40/km) 131/139bpm [742b/km] 43cal 19) 0.1km - 1:00(9:50/km) 133/140bpm [1307b/km] 16cal 20) 0.4km - 2:10(5:25/km) 133/143bpm [720b/km] 42cal 21) 0.2km - 2:00(9:46/km) 121/143bpm [1181b/km] 26cal 22) 0.71km - 4:09(5:49/km) 137/144bpm [798b/km] 82cal 23) 0.01km - 3(5:36/km) 144/144bpm [806b/km] 1cal Add a comment 0.6mi, 11:00 Walk - General 1) 1.03km - 11:00(10:39/km) 83/91bpm [884b/km] 117cal 53/58rpm Add a comment	-	5.6mi, 1:02:19 Run - General Descend the ladder with 47 minutes of ‘effort’. Improvement on two weeks ago. MP 1) 2.9km - 20:00(6:54/km) 117/126bpm [807b/km] 326cal 2) 0.09km - 1:01(10:57/km) 108/119bpm [1182b/km] 11cal HMP 3) 1.97km - 13:00(6:35/km) 124/132bpm [817b/km] 226cal 4) 0.22km - 2:00(9:01/km) 120/128bpm [1083b/km] 29cal 10km 5) 1.1km - 7:01(6:24/km) 127/133bpm [812b/km] 124cal 6) 0.2km - 2:00(10:01/km) 116/132bpm [1161b/km] 23cal 5km 7) 0.81km - 5:00(6:09/km) 130/138bpm [799b/km] 94cal 8) 0.2km - 2:00(9:59/km) 119/139bpm [1187b/km] 24cal “All out” 9) 0.37km - 2:00(5:23/km) 128/140bpm [689b/km] 40cal 10) 0.24km - 2:00(8:24/km) 126/140bpm [1058b/km] 33cal 11) 0.93km - 6:16(6:46/km) 125/133bpm [845b/km] 100cal Add a comment 0.6mi, 11:03 Walk - General 1) 1.01km - 11:03(10:58/km) 77/88bpm [845b/km] 102cal 52/59rpm Add a comment	-	-	4.5mi, 50:23 Run - General 1) 2.36km - 16:27(6:58/km) 113/125bpm [787b/km] 262cal 2) 0.62km - 4:17(6:53/km) 132/139bpm [909b/km] 76cal 3) 0.31km - 2:10(7:00/km) 125/136bpm [876b/km] 37cal 4) 0.19km - 1:30(8:04/km) 130/136bpm [1048b/km] 25cal 5) 3.75km - 25:59(6:55/km) 127/136bpm [879b/km] 436cal Add a comment
Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2
4.2mi, 45:25 Run - General 1) 2.39km - 16:06(6:44/km) 117/128bpm [787b/km] 261cal 2) 0.61km - 4:08(6:45/km) 135/143bpm [910b/km] 78cal 3) 3.67km - 25:11(6:52/km) 132/141bpm [907b/km] 445cal Add a comment	1.5mi, 25:10 Walk - General 1) 1.61km - 16:22(10:10/km) 83/94bpm [844b/km] 156cal 53/64rpm 2) 0.86km - 8:48(10:12/km) 87/107bpm [887b/km] 93cal 51/104rpm Add a comment 1.4mi, 32:26 Walk - General 1) 1.61km - 23:53(14:51/km) 79/99bpm [1173b/km] 158cal 41/125rpm 2) 0.6km - 8:32(14:20/km) 79/88bpm [1132b/km] 59cal 45/80rpm Add a comment 1.5mi, 25:23 Walk - General 1) 1.61km - 17:03(10:36/km) 88/99bpm [932b/km] 191cal 52/57rpm 2) 0.79km - 8:20(10:35/km) 94/102bpm [995b/km] 79cal 52/56rpm Add a comment 0.5mi, 4:50 Run - General 1) 0.34km - 2:37(7:43/km) 113/122bpm [871b/km] 40cal 2) 0.41km - 2:10(5:21/km) 125/137bpm [668b/km] 43cal 3) 0.01km - 3(4:16/km) 135/137bpm [575b/km] 1cal Add a comment 0.3mi, 2:18 Run - General 1) 0.41km - 2:18(5:33/km) 120/128bpm [667b/km] 43cal Add a comment 0.6mi, 7:57 Run - Run-Walk 1) 1.01km - 7:57(7:52/km) 105/120bpm [827b/km] 111cal 72/85rpm Add a comment 1mi, 10:41 Run - General 1) 1.61km - 10:41(6:37/km) 123/141bpm [813b/km] 184cal Add a comment 1.3mi, 20:03 Walk - General 1) 1.61km - 15:10(9:25/km) 79/89bpm [744b/km] 170cal 55/58rpm 2) 0.5km - 4:53(9:51/km) 82/90bpm [808b/km] 50cal 55/58rpm Add a comment	1.1mi, 19:01 Walk - General 1) 1.61km - 17:32(10:53/km) 88/104bpm [958b/km] 162cal 51/55rpm 2) 0.13km - 1:30(11:16/km) 92/94bpm [1037b/km] 15cal 50/53rpm Add a comment 1.4mi, 16:11 Run - Warm Down 1) 2.31km - 16:11(7:01/km) 116/126bpm [814b/km] 262cal Add a comment 3.2mi, 33:05 Run - parkrun 1) 0.03km - 21(12:12/km) 77/83bpm [939b/km] 2cal 2) 5km - 32:29(6:30/km) 127/140bpm [825b/km] 595cal 3) 0.04km - 14(5:20/km) 140/141bpm [746b/km] 5cal Add a comment 0.6mi, 9:59 Walk - General 1) 0.88km - 9:59(11:17/km) 85/101bpm [959b/km] 94cal 51/106rpm Add a comment 1mi, 13:23 Run - Warm Up Trimmed from another training entry Add a comment 0.5mi, 8:45 Walk - General 1) 0.71km - 7:33(10:36/km) 75/88bpm [795b/km] 74cal 2) 0.23km - 1:41(7:19/km) 102/122bpm [746b/km] 22cal 3) 0.08km - 55(10:51/km) 111/121bpm [1204b/km] 10cal 4) 0.18km - 1:20(7:15/km) 102/115bpm [739b/km] 22cal 5) 0.06km - 36(10:44/km) 112/119bpm [1203b/km] 8cal 6) 0.23km - 1:39(7:18/km) 109/116bpm [795b/km] 29cal 7) 0.06km - 41(10:57/km) 111/116bpm [1216b/km] 8cal 8) 0.23km - 1:41(7:14/km) 103/113bpm [744b/km] 24cal 9) 0.08km - 49(10:11/km) 111/113bpm [1129b/km] 9cal 10) 0.17km - 1:16(7:16/km) 104/112bpm [757b/km] 18cal 11) 0.11km - 1:10(10:23/km) 101/115bpm [1048b/km] 10cal 12) 0.22km - 1:33(6:56/km) 107/116bpm [743b/km] 24cal 13) 0.02km - 8(8:16/km) 116/116bpm [960b/km] 3cal Add a comment	-	4.1mi, 47:42 Run - General A bit of a mental struggle today. 1) 5km - 35:38(7:08/km) 123/139bpm [877b/km] 586cal 2) 1.67km - 12:04(7:13/km) 122/132bpm [881b/km] 197cal Add a comment	-	4.1mi, 45:01 Run - General 1) 1.24km - 9:03(7:18/km) 109/117bpm [795b/km] 141cal 2) 0.85km - 4:46(5:38/km) 122/135bpm [687b/km] 89cal 3) 0.39km - 3:24(8:38/km) 116/136bpm [1002b/km] 47cal 4) 0.26km - 1:30(5:47/km) 123/135bpm [711b/km] 25cal 5) 0.08km - 59(11:40/km) 128/138bpm [1493b/km] 15cal 6) 0.11km - 38(5:50/km) 118/127bpm [689b/km] 10cal 7) 0.08km - 58(11:25/km) 122/129bpm [1393b/km] 16cal 8) 0.09km - 33(6:28/km) 121/128bpm [782b/km] 9cal 9) 0.05km - 32(10:14/km) 128/132bpm [1310b/km] 8cal 10) 0.14km - 44(5:13/km) 123/131bpm [641b/km] 13cal 11) 0.4km - 2:59(7:32/km) 122/133bpm [919b/km] 46cal 12) 0.38km - 2:02(5:20/km) 123/136bpm [655b/km] 34cal 13) 0.87km - 6:03(6:55/km) 125/138bpm [866b/km] 103cal 14) 0.44km - 2:36(5:58/km) 129/135bpm [770b/km] 47cal 15) 0.41km - 2:57(7:16/km) 127/136bpm [922b/km] 51cal 16) 0.2km - 1:02(5:13/km) 126/135bpm [657b/km] 17cal 17) 0.64km - 4:16(6:41/km) 129/139bpm [863b/km] 74cal Add a comment
Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9
-	3.1mi, 29:51 Run - Time Trial 1) 5km - 29:43(5:57/km) 136/149bpm [809b/km] 568cal 2) 0.02km - 8(5:30/km) 145/145bpm [798b/km] 3cal Add a comment 0.5mi, 8:11 Walk - General 1) 0.8km - 8:11(10:13/km) 86/93bpm [879b/km] 80cal Add a comment	2mi, 34:01 Walk - General 1) 1.61km - 17:38(10:57/km) 71/83bpm [778b/km] 163cal 48/56rpm 2) 1.55km - 16:24(10:33/km) 78/85bpm [823b/km] 145cal 52/58rpm Add a comment 0.3mi, 5:11 Walk - General 1) 0.47km - 5:11(11:03/km) 80/95bpm [884b/km] 47cal 50/56rpm Add a comment 1.5mi, 26:47 Walk - General 1) 1.61km - 17:32(10:54/km) 72/87bpm [784b/km] 162cal 51/57rpm 2) 0.82km - 9:15(11:15/km) 78/84bpm [877b/km] 82cal 51/55rpm Add a comment	6.3mi, 1:10:05 Run - General 1) 3.15km - 21:20(6:46/km) 124/145bpm [839b/km] 372cal 2) 5km - 35:13(7:03/km) 134/144bpm [944b/km] 614cal 3) 1.97km - 13:32(6:52/km) 135/141bpm [927b/km] 238cal Add a comment	1.3mi, 22:36 Walk - General 1) 1.61km - 17:29(10:52/km) 77/86bpm [837b/km] 160cal 52/57rpm 2) 0.47km - 5:07(10:50/km) 83/92bpm [899b/km] 49cal 52/55rpm Add a comment	4.6mi, 50:22 Run - General 1) 1.26km - 9:01(7:11/km) 111/119bpm [797b/km] 142cal 2) 1km - 5:53(5:53/km) 125/134bpm [736b/km] 110cal 3) 0.54km - 5:00(9:11/km) 112/135bpm [1028b/km] 64cal 4) 1km - 5:40(5:40/km) 129/139bpm [732b/km] 109cal 5) 0.6km - 5:00(8:21/km) 122/139bpm [1019b/km] 73cal 6) 0.41km - 2:28(5:58/km) 130/139bpm [775b/km] 46cal 7) 0.18km - 1:37(8:56/km) 129/141bpm [1152b/km] 26cal 8) 0.41km - 2:18(5:36/km) 130/137bpm [727b/km] 43cal 9) 0.69km - 5:00(7:16/km) 125/139bpm [909b/km] 78cal 10) 0.01km - 2(5:57/km) 127/127bpm [755b/km] 1cal 11) 0.75km - 5:00(6:39/km) 127/133bpm [845b/km] 84cal 12) 0km - 2(6:51/km) 132/132bpm [904b/km] 1cal 13) 0.5km - 3:21(6:44/km) 129/134bpm [869b/km] 59cal Add a comment	-
Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16
5.6mi, 1:00:32 Run - Intervals Warm up them 4x1km on the A37 and then 600metres on the way back along the Frome. Stopped watch/static recoveries for the kms. This actually meant they were relatively short. After the 4th, didn't really feel interested in a fifth but forced myself into it on the way back. Perhaps started at the wrong end of the A37 and didn't fancy the 3km back! But. it's interesting that I was a little disappointed by the 6:24 for the first km. The fact that that was a little on the slow side is a good indicator of fitness. 1) 2.15km - 15:20(7:09/km) 123/153bpm [879b/km] 241cal 2) 1km - 6:24(6:24/km) 124/130bpm [795b/km] 113cal 3) 0.03km - 15(9:30/km) 117/129bpm [1112b/km] 3cal 4) 1km - 6:00(6:00/km) 127/135bpm [762b/km] 110cal 5) 0.05km - 28(8:35/km) 124/133bpm [1063b/km] 7cal 6) 1km - 6:03(6:03/km) 132/139bpm [798b/km] 113cal 7) 0.03km - 20(9:47/km) 130/138bpm [1272b/km] 5cal 8) 1km - 5:50(5:50/km) 133/141bpm [775b/km] 110cal 9) 0.5km - 3:50(7:37/km) 126/142bpm [959b/km] 58cal 10) 0.63km - 3:53(6:10/km) 135/140bpm [832b/km] 73cal 11) 0.6km - 5:00(8:22/km) 127/140bpm [1062b/km] 72cal 12) 0km - 1(7:44/km) 128/128bpm [991b/km] 13) 0.7km - 5:00(7:11/km) 129/133bpm [927b/km] 80cal 14) 0.01km - 2(7:16/km) 130/130bpm [945b/km] 1cal 15) 0.32km - 2:07(6:41/km) 132/136bpm [882b/km] 38cal Add a comment	1.7mi, 31:44 Walk - General 1) 1.61km - 19:49(12:19/km) 70/87bpm [862b/km] 147cal 47/55rpm 2) 1.11km - 11:55(10:47/km) 71/88bpm [765b/km] 120cal 51/57rpm Add a comment 1mi, 18:38 Walk - General 1) 1.61km - 18:07(11:15/km) 65/77bpm [732b/km] 177cal 49/56rpm 2) 0.04km - 31(13:24/km) 71/73bpm [952b/km] 4cal 48/49rpm Add a comment	3.2mi, 34:42 Run - Progressive 1) 5km - 33:47(6:45/km) 123/139bpm [831b/km] 581cal 2) 0.12km - 56(7:35/km) 133/139bpm [1009b/km] 17cal Add a comment	6.6mi, 1:12:29 Run - Tempo Really happy with this. Going just a little bit longer but also a little bit quicker. Not overdoing it. Overs and unders. Five kms at 15-25 seconds quicker than target marathon pace. Four at 20-30 seconds slower. Easily extended with a longer warm up and a proper cool down. 1) 1.62km - 11:36(7:09/km) 105/114bpm [752b/km] 169cal 2) 1km - 6:23(6:23/km) 117/123bpm [747b/km] 113cal 3) 1km - 7:07(7:07/km) 120/124bpm [854b/km] 117cal 4) 1km - 6:29(6:29/km) 126/130bpm [818b/km] 116cal 5) 1km - 7:13(7:13/km) 123/127bpm [888b/km] 114cal 6) 1km - 6:20(6:20/km) 129/133bpm [818b/km] 116cal 7) 1km - 7:10(7:10/km) 127/134bpm [910b/km] 116cal 8) 1km - 6:31(6:31/km) 130/134bpm [847b/km] 117cal 9) 1km - 7:05(7:05/km) 128/136bpm [906b/km] 114cal 10) 1km - 6:26(6:26/km) 130/132bpm [837b/km] 116cal 11) 0.02km - 8(6:51/km) 133/134bpm [910b/km] 2cal Add a comment 0.6mi, 10:44 Walk - General 1) 1.01km - 10:44(10:35/km) 76/85bpm [804b/km] 96cal 52/55rpm Add a comment	-	4.6mi, 50:09 Run - General Fairly easy with hills. Instead of stopping to recover at the top of each incline, I’ve progressed onto a short walk. I take this as a sign of progress and improving mentality. 1) 0.78km - 5:41(7:15/km) 105/115bpm [761b/km] 81cal 2) 0.63km - 4:15(6:42/km) 125/133bpm [837b/km] 76cal 3) 0.06km - 39(10:10/km) 127/132bpm [1291b/km] 10cal 4) 0.47km - 3:17(6:56/km) 125/134bpm [866b/km] 57cal 5) 0.04km - 27(10:00/km) 131/135bpm [1310b/km] 7cal 6) 0.43km - 2:50(6:36/km) 121/125bpm [798b/km] 46cal 7) 0.22km - 1:28(6:33/km) 124/134bpm [813b/km] 26cal 8) 0.08km - 48(10:08/km) 129/135bpm [1306b/km] 12cal 9) 0.57km - 3:47(6:39/km) 128/137bpm [852b/km] 68cal 10) 0.08km - 48(9:31/km) 132/138bpm [1257b/km] 13cal 11) 3.94km - 26:11(6:39/km) 126/133bpm [838b/km] 449cal Add a comment	-

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