Sorequads

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Recent Blogs
Odd Down 5k (Bristol Track Club)	15th Apr
Bourton 10K	Feb 2024
Gloucester League Pittville Park XC - quick race report:	Feb 2024
Linda Franks 5M (race, not a race)	Jan 2024
Quick report on Gloucestershire XC Round 3 - confirmation of the slowest XC of all time	Jan 2024

My parkrun
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Recent Training
17th Apr	General	7mi	57:57
16th Apr	Marathon Pace	11.9mi	1:20:20
15th Apr	Recovery Run	3.1mi	25:21
15th Apr	Strides	5mi	42:20
14th Apr	Recovery Run	3.3mi	28:15

12 Month Benchmarks	Run
Mile	5:33
5k	17:45
5mi	30:55
10k	38:16
10mi	1:03:01
Half	1:23:14
20mi	2:22:01
Mara	3:39:01
50k	4:19:59

Recent Pictures	Show more

2024 Targets	Set your targets
Run 2500

Recent Threads
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Buddies (2)

Followers (6)

Badges Collected	See available badges
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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2013	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	1					5:23 71.90					5:23 5:23/mi	71.90
5km	1					17:53 73.50					17:53 5:45/mi	73.50
5mi	4					28:24 74.97	29:19 72.97	30:19 70.94			28:24 5:41/mi	74.97
5.7mi	1						41:00 59.50				41:00 7:13/mi	59.50
10km	9	37:56 69.60		37:47 70.28		35:53 74.25		39:25 68.57			35:53 5:46/mi	74.25
10mi	1						1:02:06 71.19				1:02:06 6:13/mi	71.19
13.1mi	8					1:18:56 73.85	1:22:12 71.16	1:26:24 67.98		1:30:52 65.36	1:18:56 6:02/mi	73.85
13.2mi	1					1:21:27 72.15					1:21:27 6:10/mi	72.15
26.2mi	8		2:53:17 70.23	2:51:27 71.11	2:50:26 71.72	2:50:16 71.79		2:59:55 68.45	2:57:43 70.07	2:59:22 69.90	2:50:16 6:30/mi	71.79
32.2mi	1									4:34:56 58.34	4:34:56 8:32/mi	58.34

2023		Result	WAVA	Distance
22 Oct	Abingdon Marathon SB	2:59:22	69.90	26.2mi
2 Jul	The Humph's Hilly Half SB	1:30:52	65.36	13.1mi
3 Jun	Dartmoor Discovery 32.2 PB	4:34:56	58.34	32.2mi
2022		Result	WAVA	Distance
23 Oct	Abingdon Marathon SB	2:57:43	70.07	26.2mi
2021		Result	WAVA	Distance
11 Aug	Bugatti 10k SB	39:25	68.57	10km
13 Jun	Cheltenham running festival SB	1:26:24	67.98	13.1mi
23 May	Peterborough Marathon	3:17:11	62.46	26.2mi
19 May	Linda Franks Race SB	30:19	70.94	5mi
25 Apr	Shepperdine Marathon SB	2:59:55	68.45	26.2mi
2020		Result	WAVA	Distance
23 Feb	Wokingham Half Marathon SB	1:22:12	71.16	13.1mi
26 Jan	Staverton 10 PB	1:02:06	71.19	10mi
19 Jan	Linda Franks Race SB	29:19	72.97	5mi
4 Jan	Gloucestershire XC county champs PB	41:00	59.50	5.68mi
2019		Result	WAVA	Distance
29 Dec	Seven Sins Run		0.00	7mi
8 Dec	Telford 10K	36:56	72.43	10km
29 Nov	Serpentine Last Friday of the Month 5K PB	17:53	73.50	5km
3 Nov	guy fawkes 5	29:18	73.01	5mi
27 Oct	Stroud Half Marathon	1:24:24	69.31	13.1mi
18 Aug	Bath Two Tunnels Railway Races – August	3:13:00	30.31	13.1mi
16 Jul	Blaisdon 10k	38:37	69.27	10km
13 Jul	Bourton one mile challenge PB	5:23	71.90	1mi
1 Jul	Frampton 10k	37:04	71.88	10km
16 Jun	Bourton Hilly Half	1:22:46	70.43	13.1mi
12 Jun	Cirencester Park Summer Sizzler	37:26	71.17	10km
8 Jun	Market Harborough Carnival of Running - Half Marathon	1:20:40	72.27	13.1mi
13 May	Berkeley 10K	36:35	72.83	10km
28 Apr	London Marathon PB	2:50:16	71.79	26.2mi
24 Mar	Forest of Dean Spring Half Marathon PB	1:21:27	72.15	13.2mi
24 Feb	Wokingham Half Marathon PB	1:18:56	73.85	13.1mi
3 Feb	Chichester Priory 10K PB	35:53	74.25	10km
20 Jan	Linda Franks Race PB	28:24	74.97	5mi
2018		Result	WAVA	Distance
21 Oct	Abingdon Marathon SB	2:50:26	71.72	26.2mi
2017		Result	WAVA	Distance
22 Oct	Abingdon Marathon SB	2:51:27	71.11	26.2mi
9 Aug	Bugatti 10k SB	37:47	70.28	10km
2016		Result	WAVA	Distance
2 Oct	MBNA Chester Marathon SB	2:53:17	70.23	26.2mi
2013		Result	WAVA	Distance
17 Nov	Swindon 10k SB	37:56	69.60	10km

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	250	267	336	170	0	0	0	0	0	0	0	0	1023
2023	0	0	0	0	0	0	0	6	0	0	0	0	6
2023	266	262	319	210	265	225	243	288	265	244	110	121	2817
2022	277	272	246	213	259	254	247	325	299	215	242	276	3125
2021	240	231	299	231	228	258	278	290	263	209	236	200	2963
2020	0	0	0	0	0	0	0.5	0	0	0	0	0	0.5
2020	233	258	325	261	238	263	313	218	0	21	89	200	2420
2020	0	0	0	0	0	0	0	0	0	32	0	0	32
2019	322	292	327	278	247	354	264	247	307	237	228	242	3345
2019	0	0	0	0	11	0	0	0	0	0	0	0	11
2018	0	0	1	0	0	0	0	0	0	0	0	0	1
2018	0.5	0	0	0	3.3	0.9	0.9	0.8	0	0	0	0	6.4
2018	313	220	247	217	278	271	313	342	336	214	242	272	3265
2018	17	0	7	0	0	0	26	0	0	17	26	0	92
2017	0	0	0	0.6	0.4	1.1	1.7	0.5	0.3	0.5	0	0.3	5.3
2017	199	221	300	194	202	228	239	306	279	219	221	303	2911
2017	114	59	0	13	35	0	20	0	0	21	0	0	262
2016	0	0	0	0.3	1.1	0.9	1.7	0.7	0.3	0.5	0	3.3	8.8
2016	208	226	258	174	200	160	200	224	226	172	170	96	2314
2016	0	0	0	0	43	0	234	65	0	0	0	0	342
2015	0	0	0	0	0	0	0	33	0	5	4	0	42
2015	0	0	0	1.2	3.4	0	1.9	1.9	1.4	0.4	0	0	10.2
2015	226	212	255	132	173	165	100	210	219	187	150	204	2232
2015	0	0	0	71	6	21	158	37	3	13	13	0	321
2014	0	0	0	17	0	0	0	0	0	0	5	0	22
2014	0	0	0	2.9	5.7	1	0	4	0.5	0	0	0	14.1
2014	209	166	218	112	114	143	31	114	209	211	139	164	1830
2014	0	76	0	153	29	60	0	14	5	38	0	13	388
2013	0	0	0	0	17	0	17	48	0	0	7	0	89
2013	10.2	7.8	11	17.4	13.8	5.9	1.4	2.8	1.2	2.9	0	0.3	74.4
2013	91	85	95	70	92	62	23	78	166	115	117	154	1148
2013	226	134	205	279	365	264	48	218	35	8	13	0	1795
2012	0	0.8	0	0	0	0	0	0	0	0	0	1.4	2.1
2012	166	158	131	0	0	0	0	0	0	0	0	34	489
2012	0	0	0	0	0	0	0	0	0	0	0	43	43
2011	0	0	0	0	0	0	0	0	0	0	0	42	42

Fri 22nd Mar Mar 22	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
5.8mi, 50:29 Run - Recovery Run 1) 1m - 8:57(8:57/m) 172/178bpm [1536b/mi] 169/186rpm 2) 1m - 8:52(8:52/m) 165/177bpm [1460b/mi] 171/192rpm 3) 1m - 8:44(8:44/m) 117/123bpm [1024b/mi] 171/192rpm 4) 1m - 8:43(8:43/m) 117/121bpm [1017b/mi] 172/190rpm 5) 1m - 8:57(8:57/m) 113/117bpm [1010b/mi] 172/198rpm 6) 0.82m - 7:03(8:33/m) 113/119bpm [968b/mi] 172/194rpm Add a comment	23.2mi, 2:59:17 Run - Long Run 1) 1m - 8:12(8:12/m) 178/180bpm [1457b/mi] 179/198rpm 2) 1m - 8:01(8:01/m) 178/182bpm [1428b/mi] 181/200rpm 3) 1m - 7:39(7:39/m) 144/179bpm [1099b/mi] 179/196rpm 4) 1m - 7:49(7:49/m) 132/138bpm [1030b/mi] 182/206rpm 5) 1m - 7:42(7:42/m) 134/141bpm [1028b/mi] 180/204rpm 6) 1m - 7:50(7:50/m) 133/137bpm [1041b/mi] 178/200rpm 7) 1m - 7:41(7:41/m) 177/182bpm [1361b/mi] 180/198rpm 8) 1m - 7:40(7:40/m) 178/180bpm [1364b/mi] 178/200rpm 9) 1m - 7:54(7:54/m) 179/181bpm [1411b/mi] 178/200rpm 10) 1m - 7:44(7:44/m) 136/145bpm [1054b/mi] 178/198rpm 11) 1m - 7:43(7:43/m) 134/138bpm [1037b/mi] 179/200rpm 12) 1m - 7:41(7:41/m) 129/134bpm [991b/mi] 177/198rpm 13) 1m - 8:18(8:18/m) 131/135bpm [1089b/mi] 178/198rpm 14) 1m - 7:44(7:44/m) 133/141bpm [1032b/mi] 176/194rpm 15) 1m - 7:43(7:43/m) 161/179bpm [1239b/mi] 177/196rpm 16) 1m - 7:50(7:50/m) 180/186bpm [1410b/mi] 176/198rpm 17) 1m - 7:12(7:12/m) 182/188bpm [1312b/mi] 179/212rpm 18) 1m - 7:17(7:17/m) 182/185bpm [1325b/mi] 177/196rpm 19) 1m - 9:13(9:13/m) 154/184bpm [1419b/mi] 175/200rpm 20) 1m - 7:57(7:57/m) 179/182bpm [1424b/mi] 177/202rpm 21) 1m - 7:39(7:39/m) 176/184bpm [1350b/mi] 177/196rpm 22) 1m - 8:00(8:00/m) 172/176bpm [1379b/mi] 175/194rpm 23) 1m - 7:57(7:57/m) 172/176bpm [1367b/mi] 173/190rpm 24) 0.18m - 1:27(7:55/m) 172/173bpm [1363b/mi] 175/194rpm Add a comment	6mi, 51:46 Run - Recovery Run 1) 1m - 8:50(8:50/m) 133/174bpm [1171b/mi] 172/190rpm 2) 1m - 9:23(9:23/m) 115/120bpm [1079b/mi] 172/190rpm 3) 1m - 8:52(8:52/m) 115/122bpm [1021b/mi] 173/192rpm 4) 1m - 8:56(8:56/m) 118/126bpm [1052b/mi] 173/192rpm 5) 1m - 8:36(8:36/m) 123/130bpm [1059b/mi] 172/194rpm 6) 1m - 8:21(8:21/m) 119/124bpm [993b/mi] 172/188rpm 7) 0.01m - 3(3:36/m) 120/120bpm [431b/mi] 137/160rpm Add a comment	9.2mi, 1:13:36 Run - Strides 1) 1m - 8:54(8:54/m) 119/161bpm [1063b/mi] 173/192rpm 2) 1m - 8:15(8:15/m) 125/130bpm [1029b/mi] 175/198rpm 3) 1m - 8:37(8:37/m) 123/131bpm [1064b/mi] 174/198rpm 4) 1m - 8:13(8:13/m) 123/127bpm [1009b/mi] 173/192rpm 5) 1m - 7:57(7:57/m) 125/144bpm [995b/mi] 175/212rpm 6) 1m - 7:45(7:45/m) 129/151bpm [997b/mi] 177/216rpm 7) 1m - 7:38(7:38/m) 130/152bpm [990b/mi] 177/224rpm 8) 1m - 7:58(7:58/m) 127/151bpm [1011b/mi] 175/210rpm 9) 1m - 8:06(8:06/m) 125/130bpm [1013b/mi] 175/196rpm 10) 0.15m - 1:13(8:03/m) 125/128bpm [1009b/mi] 172/188rpm Add a comment	3.5mi, 30:42 Run - Recovery Run 1) 1m - 8:58(8:58/m) 169/176bpm [1513b/mi] 169/190rpm 2) 1m - 9:04(9:04/m) 173/176bpm [1565b/mi] 169/188rpm 3) 1m - 8:45(8:45/m) 174/177bpm [1521b/mi] 169/188rpm 4) 0.45m - 3:55(8:40/m) 173/175bpm [1499b/mi] 169/188rpm Add a comment 6.2mi, 53:10 Run - Recovery Run 1) 1m - 9:50(9:50/m) 117/162bpm [1148b/mi] 169/190rpm 2) 1m - 8:47(8:47/m) 117/125bpm [1031b/mi] 174/192rpm 3) 1m - 8:37(8:37/m) 121/127bpm [1046b/mi] 175/194rpm 4) 1m - 8:32(8:32/m) 121/130bpm [1031b/mi] 174/194rpm 5) 1m - 8:28(8:28/m) 134/139bpm [1138b/mi] 175/190rpm 6) 1m - 8:25(8:25/m) 165/177bpm [1392b/mi] 175/194rpm 7) 0.17m - 1:23(8:11/m) 173/175bpm [1414b/mi] 176/194rpm Add a comment	3mi, 26:02 Run - Recovery Run 1) 1m - 8:46(8:46/m) 132/170bpm [1160b/mi] 173/196rpm 2) 1m - 8:46(8:46/m) 124/132bpm [1085b/mi] 175/196rpm 3) 1m - 8:30(8:30/m) 122/133bpm [1037b/mi] 176/194rpm 4) 0m - 0(0/m) Add a comment 13.8mi, 1:34:32 Run - Intervals Descender workout. Al of 3 mins. 20 mins (6:35) 16 (6:41) 12 (6:27) 8 (6:19) 4 (6:07). Another strong workout. 1) 1m - 7:49(7:49/m) 171/182bpm [1340b/mi] 177/202rpm 2) 1m - 7:49(7:49/m) 177/182bpm [1384b/mi] 177/202rpm 3) 1m - 6:52(6:52/m) 140/150bpm [965b/mi] 184/218rpm 4) 1m - 6:33(6:33/m) 148/152bpm [969b/mi] 186/222rpm 5) 1m - 6:32(6:32/m) 150/156bpm [983b/mi] 187/208rpm 6) 1m - 6:57(6:57/m) 145/153bpm [1010b/mi] 185/210rpm 7) 1m - 6:44(6:44/m) 156/156bpm [1050b/mi] 186/218rpm 8) 1m - 6:42(6:42/m) 188/192bpm [1257b/mi] 186/214rpm 9) 1m - 6:48(6:48/m) 187/193bpm [1269b/mi] 185/222rpm 10) 1m - 6:29(6:29/m) 191/195bpm [1240b/mi] 187/222rpm 11) 1m - 6:53(6:53/m) 189/195bpm [1299b/mi] 184/224rpm 12) 1m - 6:28(6:28/m) 194/197bpm [1254b/mi] 188/216rpm 13) 1m - 6:36(6:36/m) 182/190bpm [1199b/mi] 186/218rpm 14) 0.75m - 5:20(7:09/m) 180/185bpm [1286b/mi] 177/198rpm Add a comment	4.8mi, 40:07 Run - Recovery Run 1) 1m - 8:58(8:58/m) 166/174bpm [1485b/mi] 174/192rpm 2) 1m - 9:12(9:12/m) 126/174bpm [1159b/mi] 172/190rpm 3) 1m - 8:15(8:15/m) 115/127bpm [952b/mi] 175/192rpm 4) 1m - 8:15(8:15/m) 118/122bpm [970b/mi] 174/192rpm 5) 0.76m - 6:06(8:05/m) 117/121bpm [946b/mi] 174/192rpm Add a comment 4.6mi, 39:22 Run - Recovery Run 1) 1m - 8:44(8:44/m) 130/179bpm [1137b/mi] 176/196rpm 2) 1m - 8:27(8:27/m) 123/131bpm [1042b/mi] 176/198rpm 3) 1m - 8:45(8:45/m) 130/139bpm [1141b/mi] 175/194rpm 4) 1m - 8:40(8:40/m) 121/126bpm [1052b/mi] 176/196rpm 5) 0.64m - 5:20(8:17/m) 121/125bpm [1004b/mi] 174/188rpm Add a comment
Fri 29th Mar Mar 29	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
24.7mi, 2:58:16 Run - Marathon Pace 1h easy then 4 x (20 marathon effort, 10 steady). 6:52 and 7:20 averages. Hard work. Too soon after Wednesday but great to get this done on tired legs. 1) 1m - 8:09(8:09/m) 174/188bpm [1416b/mi] 180/200rpm 2) 1m - 7:54(7:54/m) 153/189bpm [1209b/mi] 181/204rpm 3) 1m - 7:26(7:26/m) 129/135bpm [961b/mi] 180/200rpm 4) 1m - 8:24(8:24/m) 133/152bpm [1115b/mi] 177/198rpm 5) 1m - 7:43(7:43/m) 136/145bpm [1048b/mi] 179/202rpm 6) 1m - 7:47(7:47/m) 135/141bpm [1050b/mi] 177/198rpm 7) 1m - 7:30(7:30/m) 130/134bpm [972b/mi] 178/200rpm 8) 1m - 7:21(7:21/m) 133/142bpm [977b/mi] 180/200rpm 9) 1m - 7:00(7:00/m) 145/151bpm [1012b/mi] 185/216rpm 10) 1m - 6:52(6:52/m) 150/156bpm [1031b/mi] 183/212rpm 11) 1m - 7:02(7:02/m) 155/160bpm [1089b/mi] 181/202rpm 12) 1m - 7:11(7:11/m) 148/154bpm [1060b/mi] 178/196rpm 13) 1m - 6:47(6:47/m) 149/156bpm [1008b/mi] 184/214rpm 14) 1m - 6:47(6:47/m) 152/155bpm [1028b/mi] 185/206rpm 15) 1m - 6:54(6:54/m) 157/165bpm [1086b/mi] 182/202rpm 16) 1m - 7:15(7:15/m) 147/155bpm [1063b/mi] 180/216rpm 17) 1m - 7:02(7:02/m) 149/157bpm [1051b/mi] 180/204rpm 18) 1m - 6:53(6:53/m) 158/163bpm [1090b/mi] 186/214rpm 19) 1m - 6:45(6:45/m) 160/165bpm [1079b/mi] 184/212rpm 20) 1m - 7:07(7:07/m) 157/164bpm [1121b/mi] 178/206rpm 21) 1m - 7:18(7:18/m) 155/160bpm [1130b/mi] 179/204rpm 22) 1m - 7:02(7:02/m) 160/167bpm [1127b/mi] 184/206rpm 23) 1m - 6:56(6:56/m) 163/166bpm [1133b/mi] 185/212rpm 24) 1m - 7:11(7:11/m) 162/169bpm [1165b/mi] 180/204rpm 25) 0.7m - 5:01(7:12/m) 153/157bpm [1099b/mi] 179/204rpm Add a comment	4.5mi, 38:26 Run - Recovery Run 1) 1m - 10:52(10:52/m) 126/169bpm [1365b/mi] 174/198rpm 2) 1m - 8:23(8:23/m) 122/131bpm [1026b/mi] 177/196rpm 3) 1m - 8:34(8:34/m) 122/127bpm [1049b/mi] 174/196rpm 4) 1m - 8:57(8:57/m) 126/132bpm [1125b/mi] 175/192rpm 5) 0.49m - 4:08(8:30/m) 123/127bpm [1043b/mi] 176/194rpm Add a comment	7mi, 1:00:12 Run - General 1) 1m - 9:01(9:01/m) 134/203bpm [1207b/mi] 174/196rpm 2) 1m - 10:50(10:50/m) 145/161bpm [1574b/mi] 169/190rpm 3) 1m - 9:14(9:14/m) 139/155bpm [1281b/mi] 171/198rpm 4) 1m - 9:15(9:15/m) 139/151bpm [1286b/mi] 175/194rpm 5) 1m - 7:29(7:29/m) 117/131bpm [873b/mi] 176/206rpm 6) 1m - 7:25(7:25/m) 123/136bpm [914b/mi] 178/198rpm 7) 0.98m - 7:31(7:41/m) 130/135bpm [1001b/mi] 178/196rpm Add a comment	3mi, 26:52 Run - Recovery Run 1) 1m - 9:09(9:09/m) 124/168bpm [1133b/mi] 171/190rpm 2) 1m - 9:02(9:02/m) 119/127bpm [1078b/mi] 171/188rpm 3) 1m - 8:37(8:37/m) 125/148bpm [1073b/mi] 174/194rpm 4) 0.01m - 4(6:34/m) 124/124bpm [814b/mi] 177/180rpm Add a comment 7.2mi, 57:25 Run - Strides 1) 1m - 8:24(8:24/m) 127/176bpm [1064b/mi] 175/202rpm 2) 1m - 9:31(9:31/m) 122/130bpm [1157b/mi] 176/196rpm 3) 1m - 8:05(8:05/m) 127/133bpm [1030b/mi] 177/196rpm 4) 1m - 7:52(7:52/m) 126/132bpm [993b/mi] 177/194rpm 5) 1m - 7:54(7:54/m) 135/152bpm [1063b/mi] 180/224rpm 6) 1m - 7:52(7:52/m) 132/152bpm [1039b/mi] 178/220rpm 7) 1m - 7:25(7:25/m) 134/152bpm [996b/mi] 180/224rpm 8) 0.2m - 1:32(7:43/m) 126/137bpm [971b/mi] 176/190rpm Add a comment	3mi, 26:10 Run - Recovery Run 1) 1m - 9:20(9:20/m) 130/169bpm [1210b/mi] 172/188rpm 2) 1m - 8:28(8:28/m) 120/127bpm [1019b/mi] 173/192rpm 3) 1m - 8:10(8:10/m) 118/124bpm [964b/mi] 174/192rpm 4) 0.02m - 12(9:12/m) 117/117bpm [1076b/mi] 174/180rpm Add a comment 13.1mi, 1:30:05 Run - Tempo 20, 15, 10, 5 mins off 3 mins jog. 6:25 average for the ons and 7:28 for the recoveries. Couldn’t quite progress it in the manner hoped but perhaps started a little punchily. Still, not bad for a pre breakfast effort. 1) 1m - 7:59(7:59/m) 176/181bpm [1402b/mi] 179/204rpm 2) 1m - 7:51(7:51/m) 177/180bpm [1388b/mi] 179/198rpm 3) 1m - 7:30(7:30/m) 145/180bpm [1084b/mi] 181/218rpm 4) 1m - 6:32(6:32/m) 149/156bpm [974b/mi] 188/208rpm 5) 1m - 6:31(6:31/m) 152/158bpm [989b/mi] 188/210rpm 6) 1m - 7:52(7:52/m) 153/160bpm [1204b/mi] 186/210rpm 7) 1m - 6:35(6:35/m) 153/161bpm [1005b/mi] 186/212rpm 8) 1m - 6:21(6:21/m) 161/167bpm [1023b/mi] 187/220rpm 9) 1m - 6:42(6:42/m) 158/167bpm [1055b/mi] 184/218rpm 10) 1m - 6:17(6:17/m) 166/169bpm [1041b/mi] 190/214rpm 11) 1m - 6:52(6:52/m) 163/178bpm [1118b/mi] 181/222rpm 12) 1m - 6:42(6:42/m) 170/181bpm [1139b/mi] 185/224rpm 13) 1m - 6:56(6:56/m) 154/159bpm [1065b/mi] 182/204rpm 14) 0.09m - 35(6:49/m) 157/157bpm [1069b/mi] 186/200rpm Add a comment	9.1mi, 1:15:00 Run - Recovery Run 1) 1m - 9:41(9:41/m) 125/159bpm [1212b/mi] 171/194rpm 2) 1m - 8:25(8:25/m) 127/134bpm [1065b/mi] 175/192rpm 3) 1m - 8:15(8:15/m) 127/133bpm [1051b/mi] 174/196rpm 4) 1m - 8:14(8:14/m) 127/129bpm [1046b/mi] 173/192rpm 5) 1m - 8:17(8:17/m) 128/131bpm [1058b/mi] 174/192rpm 6) 1m - 8:10(8:10/m) 128/133bpm [1048b/mi] 174/194rpm 7) 1m - 8:04(8:04/m) 129/136bpm [1044b/mi] 175/194rpm 8) 1m - 8:12(8:12/m) 129/131bpm [1056b/mi] 173/196rpm 9) 1m - 7:55(7:55/m) 129/135bpm [1021b/mi] 174/194rpm 10) 0.05m - 20(6:39/m) 131/131bpm [871b/mi] 172/182rpm Add a comment	3.1mi, 27:16 Run - Recovery Run 1) 1m - 9:11(9:11/m) 135/168bpm [1237b/mi] 172/206rpm 2) 1m - 8:42(8:42/m) 120/127bpm [1045b/mi] 172/190rpm 3) 1m - 8:46(8:46/m) 124/129bpm [1089b/mi] 173/190rpm 4) 0.07m - 37(8:23/m) 125/127bpm [1048b/mi] 168/182rpm Add a comment 7.6mi, 1:03:56 Run - General 1) 1m - 8:57(8:57/m) 126/177bpm [1126b/mi] 173/188rpm 2) 1m - 8:33(8:33/m) 128/134bpm [1097b/mi] 177/196rpm 3) 1m - 10:48(10:48/m) 153/167bpm [1656b/mi] 168/192rpm 4) 1m - 8:19(8:19/m) 160/173bpm [1333b/mi] 177/204rpm 5) 1m - 7:44(7:44/m) 163/176bpm [1263b/mi] 177/198rpm 6) 1m - 7:22(7:22/m) 185/192bpm [1359b/mi] 181/204rpm 7) 1m - 7:38(7:38/m) 186/190bpm [1417b/mi] 182/204rpm 8) 0.61m - 4:35(7:31/m) 185/187bpm [1391b/mi] 180/196rpm Add a comment
Fri 5th Apr Apr 5	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
4.5mi, 36:32 Run - Strides 1) 1m - 8:35(8:35/m) 164/180bpm [1407b/mi] 174/194rpm 2) 1m - 8:14(8:14/m) 162/183bpm [1337b/mi] 177/216rpm 3) 1m - 7:57(7:57/m) 129/151bpm [1024b/mi] 176/220rpm 4) 1m - 7:58(7:58/m) 135/152bpm [1073b/mi] 176/222rpm 5) 0.46m - 3:48(8:16/m) 125/131bpm [1035b/mi] 175/192rpm Add a comment	19.3mi, 2:15:01 Run - Marathon Pace Long with approx 15.5M at MP. 6:43 average more or less. Couple of minor stops for parkrun. Very hard towards end. First hard session not in Adios pro in a while. 1) 1m - 8:06(8:06/m) 144/186bpm [1166b/mi] 178/200rpm 2) 1m - 7:42(7:42/m) 138/144bpm [1059b/mi] 181/200rpm 3) 1m - 7:57(7:57/m) 143/152bpm [1135b/mi] 178/210rpm 4) 1m - 7:57(7:57/m) 142/158bpm [1130b/mi] 182/218rpm 5) 1m - 6:36(6:36/m) 152/156bpm [1005b/mi] 188/220rpm 6) 1m - 6:42(6:42/m) 154/159bpm [1034b/mi] 185/218rpm 7) 1m - 6:49(6:49/m) 156/163bpm [1061b/mi] 184/214rpm 8) 1m - 6:37(6:37/m) 159/163bpm [1050b/mi] 187/218rpm 9) 1m - 6:45(6:45/m) 160/164bpm [1082b/mi] 184/208rpm 10) 1m - 7:26(7:26/m) 156/164bpm [1163b/mi] 183/204rpm 11) 1m - 8:44(8:44/m) 149/161bpm [1304b/mi] 180/214rpm 12) 1m - 6:33(6:33/m) 162/167bpm [1064b/mi] 184/210rpm 13) 1m - 6:34(6:34/m) 165/167bpm [1083b/mi] 184/212rpm 14) 1m - 8:50(8:50/m) 158/169bpm [1393b/mi] 183/208rpm 15) 1m - 6:58(6:58/m) 162/165bpm [1129b/mi] 181/202rpm 16) 1m - 6:47(6:47/m) 161/167bpm [1092b/mi] 183/202rpm 17) 1m - 6:55(6:55/m) 164/166bpm [1132b/mi] 182/202rpm 18) 1m - 6:54(6:54/m) 169/172bpm [1164b/mi] 184/210rpm 19) 1m - 7:46(7:46/m) 161/172bpm [1248b/mi] 176/194rpm 20) 0.28m - 2:01(7:12/m) 160/162bpm [1150b/mi] 176/200rpm Add a comment	5mi, 44:15 Run - Recovery Run 1) 1m - 8:52(8:52/m) 119/128bpm [1053b/mi] 174/194rpm 2) 1m - 8:48(8:48/m) 122/130bpm [1077b/mi] 176/194rpm 3) 1m - 8:37(8:37/m) 122/129bpm [1049b/mi] 175/194rpm 4) 1m - 8:49(8:49/m) 127/137bpm [1117b/mi] 174/194rpm 5) 1m - 8:48(8:48/m) 128/138bpm [1131b/mi] 175/196rpm 6) 0.04m - 21(8:03/m) 138/138bpm [1112b/mi] 176/192rpm Add a comment	3mi, 26:12 Run - Recovery Run 1) 1m - 8:56(8:56/m) 138/175bpm [1235b/mi] 170/190rpm 2) 1m - 9:07(9:07/m) 124/134bpm [1133b/mi] 173/192rpm 3) 1m - 8:31(8:31/m) 129/135bpm [1100b/mi] 173/194rpm 4) 0.01m - 6(8:43/m) 130/130bpm [1131b/mi] 169/172rpm Add a comment 7.2mi, 55:42 Run - Strides 1) 1m - 8:37(8:37/m) 135/163bpm [1160b/mi] 175/202rpm 2) 1m - 7:56(7:56/m) 128/138bpm [1015b/mi] 178/196rpm 3) 1m - 7:37(7:37/m) 137/157bpm [1041b/mi] 182/220rpm 4) 1m - 8:00(8:00/m) 143/169bpm [1145b/mi] 183/232rpm 5) 1m - 7:57(7:57/m) 146/170bpm [1160b/mi] 180/228rpm 6) 1m - 8:18(8:18/m) 136/143bpm [1127b/mi] 177/198rpm 7) 1m - 9:09(9:09/m) 132/141bpm [1206b/mi] 177/200rpm 8) 0.15m - 1:08(7:45/m) 134/137bpm [1037b/mi] 181/194rpm Add a comment	13mi, 1:32:04 Run - Tempo 60 min wave tempo. 10 x 3 mins 10-15 a faster than MP, 3 mins 10-15 s slower than MP. 6:27 and 6:54 average so good session possibly slightly generous GPS. 1) 1m - 8:26(8:26/m) 172/174bpm [1451b/mi] 177/194rpm 2) 1m - 9:43(9:43/m) 123/172bpm [1197b/mi] 179/198rpm 3) 1m - 8:07(8:07/m) 133/150bpm [1080b/mi] 184/214rpm 4) 1m - 6:46(6:46/m) 147/154bpm [994b/mi] 189/222rpm 5) 1m - 6:39(6:39/m) 152/159bpm [1008b/mi] 189/224rpm 6) 1m - 6:39(6:39/m) 158/169bpm [1050b/mi] 184/210rpm 7) 1m - 6:41(6:41/m) 162/169bpm [1084b/mi] 184/220rpm 8) 1m - 6:39(6:39/m) 164/165bpm [1088b/mi] 186/224rpm 9) 1m - 6:41(6:41/m) 163/165bpm [1091b/mi] 187/204rpm 10) 1m - 6:37(6:37/m) 164/165bpm [1086b/mi] 184/212rpm 11) 1m - 6:38(6:38/m) 164/164bpm [1088b/mi] 187/220rpm 12) 1m - 8:08(8:08/m) 166/190bpm [1347b/mi] 181/206rpm 13) 1m - 7:46(7:46/m) 144/153bpm [1121b/mi] 178/200rpm 14) 0.03m - 14(8:07/m) 139/140bpm [1128b/mi] 184/192rpm Add a comment	3mi, 26:07 Run - Recovery Run 1) 1m - 8:40(8:40/m) 175/180bpm [1521b/mi] 176/196rpm 2) 1m - 8:43(8:43/m) 175/179bpm [1526b/mi] 176/196rpm 3) 1m - 8:30(8:30/m) 177/183bpm [1504b/mi] 176/194rpm 4) 0.03m - 14(8:03/m) 181/181bpm [1453b/mi] 185/198rpm Add a comment 7.5mi, 1:01:40 Run - Recovery Run 1) 1m - 8:58(8:58/m) 124/167bpm [1112b/mi] 175/196rpm 2) 1m - 9:29(9:29/m) 122/135bpm [1155b/mi] 178/198rpm 3) 1m - 8:21(8:21/m) 128/139bpm [1065b/mi] 179/198rpm 4) 1m - 7:53(7:53/m) 121/134bpm [953b/mi] 179/202rpm 5) 1m - 8:15(8:15/m) 130/137bpm [1070b/mi] 178/200rpm 6) 1m - 7:51(7:51/m) 128/140bpm [1006b/mi] 178/202rpm 7) 1m - 7:56(7:56/m) 128/134bpm [1016b/mi] 178/196rpm 8) 0.49m - 3:57(8:00/m) 124/127bpm [991b/mi] 177/194rpm Add a comment	3mi, 26:42 Run - Recovery Run 1) 1m - 8:58(8:58/m) 123/170bpm [1107b/mi] 170/192rpm 2) 1m - 9:27(9:27/m) 120/130bpm [1136b/mi] 168/192rpm 3) 1m - 8:37(8:37/m) 123/130bpm [1061b/mi] 171/192rpm 4) 0.03m - 14(8:22/m) 123/123bpm [1027b/mi] 166/174rpm Add a comment 6.2mi, 53:06 Run - General 1) 1m - 10:18(10:18/m) 125/145bpm [1286b/mi] 169/190rpm 2) 1m - 9:43(9:43/m) 126/143bpm [1227b/mi] 171/192rpm 3) 1m - 7:52(7:52/m) 131/150bpm [1034b/mi] 177/218rpm 4) 1m - 8:48(8:48/m) 133/143bpm [1172b/mi] 174/192rpm 5) 1m - 7:54(7:54/m) 142/173bpm [1124b/mi] 177/214rpm 6) 1m - 7:46(7:46/m) 171/175bpm [1327b/mi] 177/226rpm 7) 0.23m - 1:33(6:41/m) 161/171bpm [1078b/mi] 180/214rpm Add a comment
Fri 12th Apr Apr 12	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
3mi, 24:51 Run - Strides 1) 1m - 8:55(8:55/m) 172/182bpm [1537b/mi] 171/190rpm 2) 1m - 8:26(8:26/m) 136/175bpm [1144b/mi] 177/226rpm 3) 1m - 8:07(8:07/m) 136/159bpm [1103b/mi] 174/202rpm 4) 0m - 0(0/m) Add a comment	8.7mi, 1:13:44 Run - Warm Down 1) 1m - 10:26(10:26/m) 129/148bpm [1344b/mi] 173/192rpm 2) 1m - 8:17(8:17/m) 133/151bpm [1105b/mi] 173/188rpm 3) 1m - 8:19(8:19/m) 131/137bpm [1085b/mi] 173/186rpm 4) 1m - 8:20(8:20/m) 129/137bpm [1077b/mi] 172/192rpm 5) 1m - 10:22(10:22/m) 129/145bpm [1335b/mi] 170/190rpm 6) 1m - 10:13(10:13/m) 125/140bpm [1274b/mi] 169/194rpm 7) 1m - 8:41(8:41/m) 128/133bpm [1109b/mi] 170/184rpm 8) 1m - 9:14(9:14/m) 124/131bpm [1142b/mi] 166/190rpm 9) 0.68m - 5:52(8:36/m) 128/131bpm [1096b/mi] 170/184rpm Add a comment 3.1mi, 18:25 Run - Race Bristol Track Club Odd Down 5k. Brilliant event. Windy, but so many runners to go with. V40 PB 1) 1m - 5:48(5:48/m) 151/179bpm [875b/mi] 187/220rpm 2) 1m - 5:53(5:53/m) 166/179bpm [976b/mi] 185/212rpm 3) 1m - 5:50(5:50/m) 174/186bpm [1014b/mi] 184/210rpm 4) 0.18m - 56(5:19/m) 186/188bpm [987b/mi] 194/208rpm Add a comment 1.7mi, 13:21 Run - Warm Up 1) 1m - 7:58(7:58/m) 175/197bpm [1392b/mi] 177/202rpm 2) 0.67m - 6:48(10:11/m) 169/186bpm [1723b/mi] 174/214rpm Add a comment	3.3mi, 28:15 Run - Recovery Run 1) 1m - 9:18(9:18/m) 172/177bpm [1601b/mi] 169/192rpm 2) 1m - 8:37(8:37/m) 150/172bpm [1293b/mi] 172/188rpm 3) 1m - 9:06(9:06/m) 124/132bpm [1132b/mi] 171/192rpm 4) 0.28m - 2:14(8:00/m) 124/129bpm [990b/mi] 171/190rpm Add a comment 5.2mi, 44:15 Run - Recovery Run 1) 1m - 8:39(8:39/m) 173/178bpm [1495b/mi] 172/194rpm 2) 1m - 8:25(8:25/m) 176/179bpm [1480b/mi] 173/192rpm 3) 1m - 8:23(8:23/m) 123/176bpm [1032b/mi] 173/194rpm 4) 1m - 8:23(8:23/m) 118/123bpm [990b/mi] 172/192rpm 5) 1m - 11:28(11:28/m) 113/124bpm [1301b/mi] 169/190rpm 6) 0.21m - 1:57(9:07/m) 85/85bpm [775b/mi] 171/182rpm Add a comment	3.1mi, 25:21 Run - Recovery Run 1) 1m - 8:26(8:26/m) 135/163bpm [1135b/mi] 172/188rpm 2) 1m - 8:59(8:59/m) 127/136bpm [1139b/mi] 172/188rpm 3) 1m - 8:08(8:08/m) 128/134bpm [1043b/mi] 175/194rpm 4) 0.05m - 22(7:22/m) 136/141bpm [1005b/mi] 170/180rpm Add a comment 5mi, 42:20 Run - Strides 1) 1m - 9:03(9:03/m) 114/173bpm [1028b/mi] 171/188rpm 2) 1m - 9:40(9:40/m) 115/130bpm [1108b/mi] 176/212rpm 3) 1m - 8:12(8:12/m) 123/151bpm [1005b/mi] 178/222rpm 4) 1m - 8:01(8:01/m) 133/160bpm [1064b/mi] 179/240rpm 5) 1m - 8:19(8:19/m) 130/152bpm [1085b/mi] 176/212rpm 6) 0.01m - 5(7:05/m) 130/130bpm [921b/mi] 176/176rpm Add a comment	11.9mi, 1:20:20 Run - Marathon Pace Mile and a bit warm up, then into 10M average 6:38. I am sure this is GPS making things seem faster, but trace looks good. Very windy going north. Tired by end. 1) 1m - 7:58(7:58/m) 170/186bpm [1358b/mi] 173/208rpm 2) 1m - 6:45(6:45/m) 172/190bpm [1159b/mi] 185/214rpm 3) 1m - 6:30(6:30/m) 149/153bpm [966b/mi] 185/222rpm 4) 1m - 6:35(6:35/m) 153/158bpm [1007b/mi] 185/210rpm 5) 1m - 6:29(6:29/m) 154/156bpm [996b/mi] 183/218rpm 6) 1m - 6:44(6:44/m) 157/161bpm [1057b/mi] 185/214rpm 7) 1m - 6:37(6:37/m) 155/160bpm [1024b/mi] 184/218rpm 8) 1m - 6:43(6:43/m) 157/162bpm [1057b/mi] 184/210rpm 9) 1m - 6:38(6:38/m) 156/161bpm [1036b/mi] 181/206rpm 10) 1m - 6:46(6:46/m) 158/160bpm [1067b/mi] 181/204rpm 11) 1m - 6:39(6:39/m) 159/162bpm [1056b/mi] 181/208rpm 12) 0.93m - 6:27(6:57/m) 153/160bpm [1063b/mi] 179/210rpm Add a comment	7mi, 57:57 Run - General 1) 1m - 8:30(8:30/m) 130/170bpm [1108b/mi] 172/196rpm 2) 1m - 8:29(8:29/m) 121/125bpm [1028b/mi] 172/194rpm 3) 1m - 8:19(8:19/m) 120/124bpm [995b/mi] 172/192rpm 4) 1m - 8:49(8:49/m) 118/123bpm [1038b/mi] 173/192rpm 5) 1m - 8:08(8:08/m) 153/176bpm [1242b/mi] 174/192rpm 6) 1m - 8:12(8:12/m) 174/177bpm [1428b/mi] 175/194rpm 7) 1m - 8:01(8:03/m) 175/177bpm [1409b/mi] 174/202rpm Add a comment	-

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