STATUS Running more!
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Races
117 -
Miles
7333 -
Miles
4 -
Miles
284 -
Miles
648 -
WAVA
68.76% -
Mile
6:27 -
5k
19:07 -
10k
39:45 -
10M
1:24:06 -
Half
1:43:44 -
Mara
3:32:25
About Me | |
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Plant eating, punk listening, beer drinking runner.
Show More...
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Random Q&A | See your Q&A |
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Describe your ideal run, ride or swim. Nice and hilly. |
Recent Blogs | |
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T-33: The sub-40 10k | 14th Apr |
T-34: A bit of this, a bit of that | 7th Apr |
T-35: Aiming for the ridiculous | 1st Apr |
T-36: Flying again | 26th Mar |
T-37: 'Detraining' | Mar 2024 |
My parkrun |
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Crystal Palace parkrun |
Recent Training | |||
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17th Apr
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General | 2.8mi | 23:50 |
16th Apr
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General | 3.2mi | 33:00 |
15th Apr
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General | 4.4mi | 39:51 |
13th Apr
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Race | 6.3mi | 39:59 |
12th Apr
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General | 4.7mi | 42:08 |
Planned Races | |
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Hackney Half Marathon | 19th May |
Dulwich Midsummer Relays | 19th Jun |
F’Laps | 6th Jul |
Valencia Marathon | 1st Dec |
12 Month Benchmarks | Run | Bike |
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Mile | 5:56 | 5:21 |
5k | 18:58 | 19:41 |
5mi | 31:44 | 0 |
10k | 39:34 | 0 |
10mi | 1:16:44 | 0 |
Half | 1:42:37 | 0 |
20mi | 2:53:27 | 0 |
Mara | 3:58:18 | 0 |
Buddies (4) |
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Followers (9) |
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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 | 2011 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
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1mi | 1 | 6:27 59.66 | 6:27
6:27/mi
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59.66 | ||||||||||||
2.6mi | 1 | 17:52 60.69 | 17:52
6:52/mi
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60.69 | ||||||||||||
5km | 83 | 24:25 52.63 | 24:26 52.59 | 23:56 53.70 | 22:55 56.25 | 24:01 53.84 | 21:18 60.98 | 20:04 65.50 | 19:07 68.76 | 19:07
6:09/mi
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68.76 | |||||
10km | 11 | 1:06:02 39.98 | 1:04:45 40.77 | 59:41 44.23 | 49:26 53.41 | 49:09 53.71 | 43:05 61.63 | 43:57 60.62 | 39:45 67.30 | 39:45
6:24/mi
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67.30 | |||||
10mi | 3 | 1:24:06 52.02 | 1:29:08 49.08 | 1:27:33 49.97 | 1:24:06
8:25/mi
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52.02 | ||||||||||
13.1mi | 9 | 1:49:05 53.15 | 1:46:11 54.60 | 1:47:53 53.74 | 1:48:23 53.55 | 1:44:54 55.43 | 1:43:44 56.20 | 2:03:23 47.41 | 1:43:44
7:55/mi
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56.20 | ||||||
26.2mi | 7 | 4:47:00 42.35 | 5:23:35 37.61 | 3:32:25 57.39 | 3:59:38 51.01 | 3:32:25
8:06/mi
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57.39 | |||||||||
55km | 1 | 7:13:38 39.07 | 7:13:38
12:41/mi
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39.07 | ||||||||||||
40mi | 1 | 8:18:52 41.40 | 8:18:52
12:28/mi
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41.40 |
Date | Planned Races | Distance | ||
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1 Dec | Valencia Marathon Confirmed | 26.2mi | ||
6 Jul | F’Laps | 24hr | ||
19 Jun | Dulwich Midsummer Relays | 1mi | ||
19 May | Hackney Half Marathon Confirmed | 13.1mi | ||
2024 | Result | WAVA | Distance | |
13 Apr | RunThrough Battersea Park 10k PB | 39:45 | 67.30 | 10km |
6 Apr | Crystal Palace parkrun | 32:04 | 40.99 | 5km |
30 Mar | Dulwich parkrun PB | 19:07 | 68.76 | 5km |
23 Mar | Dulwich parkrun | 23:12 | 56.66 | 5km |
9 Mar | Crystal Palace parkrun | 31:30 | 41.73 | 5km |
2 Mar | Crystal Palace parkrun | 24:00 | 54.77 | 5km |
25 Feb | Brighton Half Marathon SB | 2:03:23 | 47.41 | 13.1mi |
24 Feb | Dulwich parkrun | 27:28 | 47.86 | 5km |
17 Feb | Exeter Riverside parkrun | 34:07 | 38.53 | 5km |
10 Feb | Dulwich parkrun | 19:35 | 67.12 | 5km |
3 Feb | Brockwell parkrun, Herne Hill | 34:13 | 38.42 | 5km |
27 Jan | Crystal Palace parkrun | 24:53 | 52.82 | 5km |
20 Jan | Dulwich parkrun | 32:36 | 40.32 | 5km |
13 Jan | Hilly Fields parkrun | 27:34 | 47.68 | 5km |
6 Jan | Crystal Palace parkrun | 25:07 | 52.33 | 5km |
1 Jan | Peckham Rye parkrun | 32:36 | 40.32 | 5km |
2023 | Result | WAVA | Distance | |
30 Dec | Warrington parkrun | 32:26 | 40.53 | 5km |
25 Dec | Dulwich parkrun SB | 20:04 | 65.50 | 5km |
23 Dec | Crystal Palace parkrun | 25:19 | 51.92 | 5km |
16 Dec | Beckenham Place parkrun | 24:34 | 53.51 | 5km |
2 Dec | Dulwich parkrun | 20:15 | 64.91 | 5km |
25 Nov | Crystal Palace parkrun | 32:41 | 39.95 | 5km |
11 Nov | Warrington Way PB | 8:18:52 | 41.40 | 40mi |
4 Nov | Crystal Palace parkrun | 24:59 | 52.27 | 5km |
28 Oct | Brockwell parkrun, Herne Hill | 32:59 | 39.59 | 5km |
22 Oct | RunThrough Battersea Park Marathon SB | 3:59:38 | 51.01 | 26.2mi |
21 Oct | Beckenham Place parkrun | 32:03 | 40.74 | 5km |
15 Oct | Bath Half PB | 1:43:44 | 56.20 | 13.1mi |
14 Oct | Bath Skyline parkrun | 23:47 | 54.90 | 5km |
7 Oct | Burgess parkrun | 27:25 | 47.63 | 5km |
7 Oct | The Doctor K Cup | 26:53 | 48.57 | 5km |
16 Sep | South Norwood parkrun | 32:00 | 40.81 | 5km |
10 Sep | Richmond RUNFEST Marathon | 4:33:13 | 44.74 | 26.2mi |
9 Sep | Dulwich parkrun | 31:31 | 41.43 | 5km |
2 Sep | Beckenham Place parkrun | 32:42 | 39.93 | 5km |
19 Aug | Hove Promenade parkrun | 20:28 | 63.80 | 5km |
12 Aug | Crystal Palace parkrun | 26:53 | 48.57 | 5km |
29 Jul | Crystal Palace parkrun | 21:38 | 60.36 | 5km |
15 Jul | Tøyen parkrun | 33:02 | 39.53 | 5km |
8 Jul | Crystal Palace parkrun | 27:01 | 48.33 | 5km |
21 Jun | Dulwich Midsummer Relays PB | 6:27 | 59.66 | 1mi |
10 Jun | Crystal Palace parkrun | 26:28 | 49.34 | 5km |
28 May | Edinburgh Marathon | 4:06:17 | 49.63 | 26.2mi |
17 May | Beckenham Team Relay PB | 17:52 | 60.69 | 2.6mi |
8 Apr | Crystal Palace parkrun | 29:17 | 44.59 | 5km |
25 Mar | Peckham Rye parkrun | 31:35 | 41.34 | 5km |
12 Mar | Brescia Art Marathon | 4:14:35 | 48.01 | 26.2mi |
25 Feb | Catford parkrun | 24:29 | 53.33 | 5km |
11 Feb | South Norwood parkrun | 23:25 | 55.76 | 5km |
5 Feb | Cancer Research London Winter Run 10K SB | 43:57 | 60.62 | 10km |
4 Feb | Crystal Palace parkrun | 26:30 | 49.27 | 5km |
28 Jan | Dulwich parkrun | 32:14 | 40.51 | 5km |
21 Jan | Beckenham Place parkrun | 34:10 | 38.22 | 5km |
1 Jan | Dulwich parkrun | 22:45 | 57.40 | 5km |
2022 | Result | WAVA | Distance | |
10 Dec | RunThrough Battersea Park 10k | 43:58 | 60.60 | 10km |
20 Nov | Conwy Half Marathon SB | 1:44:54 | 55.43 | 13.1mi |
29 Oct | Crystal Palace parkrun SB | 21:18 | 60.97 | 5km |
15 Oct | Crystal Palace parkrun | 22:22 | 58.07 | 5km |
8 Oct | London Ultra 55 PB | 7:13:38 | 39.07 | 55km |
8 Oct | The Doctor K Cup | 29:52 | 43.49 | 5km |
11 Sep | Richmond RUNFEST Half Marathon Postponed due to Queen's death :-( | 0.00 | 13.1mi | |
16 Jul | Dreiländergarten parkrun | 35:09 | 36.95 | 5km |
9 Jul | Tøyen parkrun | 23:23 | 55.54 | 5km |
25 Jun | Walmer and Deal Seafront parkrun | 35:39 | 36.43 | 5km |
18 Jun | Crystal Palace parkrun | 21:58 | 59.12 | 5km |
21 May | Anacostia parkrun | 23:40 | 54.88 | 5km |
23 Apr | Amsterdamse Bos parkrun | 32:13 | 40.31 | 5km |
16 Apr | Crystal Palace parkrun | 21:40 | 59.94 | 5km |
3 Apr | Manchester Marathon PB | 3:32:25 | 57.39 | 26.2mi |
27 Feb | The London 10k Winter Warmer Run SB | 43:05 | 61.63 | 10km |
13 Feb | Cancer Research London Winter Run 10K | 43:39 | 60.83 | 10km |
2021 | Result | WAVA | Distance | |
21 Nov | Conwy Half Marathon SB | 1:48:23 | 53.55 | 13.1mi |
13 Nov | Crystal Palace parkrun | 28:04 | 46.07 | 5km |
2 Oct | The Doctor K Cup | 27:03 | 47.81 | 5km |
18 Sep | The Fox 42k SB | 5:23:35 | 37.61 | 26.2mi |
28 Aug | Crystal Palace parkrun SB | 24:01 | 53.84 | 5km |
24 Jul | Beckenham Place parkrun | 24:49 | 52.11 | 5km |
30 Apr | Hugletts Half Marathon | 1:59:44 | 48.48 | 13.1mi |
28 Mar | Fetch Virtual Weekend Half Marathon | 2:02:54 | 47.23 | 13.1mi |
2020 | Result | WAVA | Distance | |
17 Oct | The Doctor K Cup SB | 22:55 | 56.25 | 5km |
14 Mar | Crystal Palace parkrun | 25:15 | 51.05 | 5km |
25 Jan | Crystal Palace parkrun | 26:48 | 48.10 | 5km |
2019 | Result | WAVA | Distance | |
3 Mar | Warwick Half Marathon SB | 1:47:53 | 53.74 | 13.1mi |
2018 | Result | WAVA | Distance | |
7 Oct | Petts Wood 10k SB | 49:09 | 53.71 | 10km |
4 Aug | Crystal Palace parkrun SB | 23:56 | 53.70 | 5km |
25 Mar | London Landmarks Half Marathon SB | 1:46:11 | 54.60 | 13.1mi |
2017 | Result | WAVA | Distance | |
14 Oct | Crystal Palace parkrun | 24:31 | 52.41 | 5km |
23 Sep | Crystal Palace parkrun | 25:02 | 51.33 | 5km |
2 Sep | Crystal Palace parkrun SB | 24:26 | 52.59 | 5km |
1 Jul | Crystal Palace parkrun | 25:24 | 50.59 | 5km |
13 May | Crystal Palace parkrun | 25:17 | 50.82 | 5km |
6 May | Peckham 10k SB | 49:26 | 53.41 | 10km |
25 Mar | Crystal Palace parkrun | 24:33 | 52.34 | 5km |
25 Feb | Lee Valley VeloPark 10k | 50:22 | 52.42 | 10km |
22 Jan | Denbies 10 SB | 1:27:33 | 49.97 | 10mi |
14 Jan | Crystal Palace parkrun | 25:04 | 51.26 | 5km |
2016 | Result | WAVA | Distance | |
26 Nov | Crystal Palace parkrun | 25:02 | 51.33 | 5km |
19 Nov | Crystal Palace parkrun | 24:59 | 51.43 | 5km |
15 Oct | Crystal Palace parkrun | 25:27 | 50.49 | 5km |
8 Oct | Crystal Palace parkrun | 25:36 | 50.20 | 5km |
17 Sep | Crystal Palace parkrun | 26:23 | 48.70 | 5km |
27 Aug | Crystal Palace parkrun | 26:02 | 49.36 | 5km |
23 Jul | Crystal Palace parkrun | 26:00 | 49.42 | 5km |
9 Jul | Crystal Palace parkrun | 26:07 | 49.20 | 5km |
2 Jul | Crystal Palace parkrun | 26:04 | 49.30 | 5km |
18 Jun | Crystal Palace parkrun | 25:23 | 50.62 | 5km |
21 May | Crystal Palace parkrun | 25:13 | 50.96 | 5km |
14 May | Crystal Palace parkrun | 25:23 | 50.62 | 5km |
30 Apr | Crystal Palace parkrun SB | 24:25 | 52.63 | 5km |
24 Apr | Angmering Bluebell Trail 10M SB | 1:29:08 | 49.08 | 10mi |
23 Apr | Crystal Palace parkrun | 24:35 | 52.27 | 5km |
16 Apr | Peckham Rye parkrun | 25:10 | 51.06 | 5km |
2015 | Result | WAVA | Distance | |
6 Dec | Mince Pie Ten Mile, Peacehaven, East Sussex PB | 1:24:06 | 52.02 | 10mi |
22 Mar | Wilmslow Half Marathon SB | 1:49:05 | 53.15 | 13.1mi |
2014 | Result | WAVA | Distance | |
31 Aug | Run Through Hyde Park 5 & 10 km SB | 59:41 | 44.23 | 10km |
6 Apr | Brighton Marathon SB | 4:47:00 | 42.35 | 26.2mi |
2013 | Result | WAVA | Distance | |
15 Sep | Firle 10k SB | 1:04:45 | 40.77 | 10km |
2011 | Result | WAVA | Distance | |
15 May | Great Manchester Run SB | 1:06:02 | 39.98 | 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 |
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2024 | 152 | 152 | 125 | 78 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 506 |
2023 | 0 | 0 | 0 | 2 | 10 | 0 | 37 | 0 | 4 | 0 | 0 | 0 | 53 |
2023 | 0 | 0 | 0 | 0 | 0.2 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0 | 0.3 |
2023 | 77 | 71 | 71 | 71 | 93 | 94 | 77 | 128 | 78 | 130 | 89 | 126 | 1105 |
2023 | 0 | 0 | 0 | 0 | 24 | 0 | 19 | 0 | 0 | 0 | 0 | 0 | 42 |
2022 | 9 | 10 | 0 | 22 | 0 | 0 | 3 | 6 | 0 | 0 | 0 | 0 | 49 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 2.7 | 0 | 0 | 0 | 0 | 0 | 2.7 |
2022 | 146 | 195 | 188 | 117 | 70 | 83 | 59 | 66 | 71 | 97 | 87 | 68 | 1247 |
2022 | 0 | 0 | 0 | 0 | 33 | 0 | 23 | 0 | 0 | 0 | 0 | 0 | 55 |
2021 | 11 | 8 | 5 | 22 | 23 | 7 | 15 | 17 | 0 | 4 | 3 | 4 | 118 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.9 | 0 | 0 | 0.9 |
2021 | 131 | 96 | 134 | 104 | 89 | 97 | 97 | 95 | 95 | 128 | 114 | 100 | 1280 |
2020 | 0 | 0 | 12 | 59 | 43 | 32 | 25 | 45 | 2 | 16 | 40 | 35 | 309 |
2020 | 12 | 25 | 39 | 50 | 80 | 103 | 114 | 104 | 118 | 90 | 98 | 100 | 931 |
2020 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2019 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2019 | 31 | 34 | 40 | 34 | 34 | 27 | 7 | 20 | 33 | 34 | 19 | 13 | 325 |
2018 | 0 | 0 | 0 | 3 | 0 | 0 | 2 | 9 | 0 | 0 | 0 | 0 | 13 |
2018 | 43 | 27 | 34 | 22 | 54 | 42 | 51 | 51 | 34 | 27 | 14 | 17 | 417 |
2018 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 |
2017 | 9 | 2 | 8 | 16 | 8 | 9 | 12 | 5 | 22 | 5 | 3 | 0 | 98 |
2017 | 63 | 53 | 43 | 32 | 26 | 9 | 22 | 21 | 22 | 39 | 62 | 33 | 425 |
2016 | 17 | 24 | 16 | 41 | 10 | 12 | 26 | 29 | 58 | 40 | 47 | 34 | 353 |
2015 | 22 | 31 | 36 | 16 | 0 | 11 | 27 | 28 | 17 | 12 | 29 | 26 | 257 |
2014 | 51 | 76 | 70 | 9 | 5 | 10 | 29 | 0 | 24 | 20 | 18 | 4 | 316 |
2013 | 0 | 0 | 0 | 0 | 0 | 29 | 31 | 24 | 32 | 9 | 20 | 23 | 169 |
2012 | 7 | 10 | 7 | 0 | 20 | 7 | 26 | 13 | 39 | 13 | 26 | 0 | 168 |
Fri 22nd Mar
Mar 22
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Sat 23rd Mar
Mar 23
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Sun 24th Mar
Mar 24
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Mon 25th Mar
Mar 25
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Tue 26th Mar
Mar 26
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Wed 27th Mar
Mar 27
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Thu 28th Mar
Mar 28
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1) 1km - 5:27(5:27/km) 146/162bpm [796b/km] 68cal 322/415W
2) 1km - 5:31(5:31/km) 155/163bpm [855b/km] 72cal 306/389W 3) 1km - 5:57(5:57/km) 140/158bpm [833b/km] 67cal 256/447W 4) 1km - 5:02(5:02/km) 148/163bpm [745b/km] 62cal 324/447W 5) 1km - 4:22(4:22/km) 167/177bpm [729b/km] 62cal 384/417W 6) 1km - 4:27(4:27/km) 175/183bpm [778b/km] 65cal 374/420W 7) 1km - 4:26(4:26/km) 173/180bpm [768b/km] 64cal 356/405W 8) 1km - 4:21(4:21/km) 176/178bpm [766b/km] 63cal 390/424W 9) 1km - 6:03(6:03/km) 145/178bpm [877b/km] 68cal 280/401W 10) 0.38km - 2:32(6:40/km) 128/143bpm [852b/km] 25cal 241/294W Add a comment
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1) 1km - 6:32(6:32/km) 122/136bpm [797b/km] 64cal 230/323W
2) 1km - 6:44(6:44/km) 117/122bpm [787b/km] 63cal 213/244W 3) 1km - 6:56(6:56/km) 119/139bpm [825b/km] 63cal 235/288W 4) 1km - 7:07(7:07/km) 128/135bpm [910b/km] 69cal 251/344W 5) 1km - 6:47(6:47/km) 121/137bpm [821b/km] 60cal 231/319W 6) 1km - 7:10(7:10/km) 123/138bpm [881b/km] 63cal 245/336W 7) 1km - 6:53(6:53/km) 120/135bpm [826b/km] 62cal 241/330W 8) 1km - 6:59(6:59/km) 121/134bpm [845b/km] 62cal 235/329W 9) 1km - 7:08(7:08/km) 121/131bpm [863b/km] 61cal 234/364W 10) 1km - 7:05(7:05/km) 125/138bpm [885b/km] 63cal 255/329W 11) 1km - 6:55(6:55/km) 126/138bpm [871b/km] 64cal 255/372W 12) 1km - 7:07(7:07/km) 128/139bpm [912b/km] 65cal 236/307W 13) 1km - 6:43(6:43/km) 127/135bpm [854b/km] 62cal 252/344W 14) 1km - 7:34(7:34/km) 128/134bpm [969b/km] 68cal 236/325W 15) 1km - 7:12(7:12/km) 133/143bpm [959b/km] 67cal 263/353W 16) 0.13km - 54(6:48/km) 142/146bpm [966b/km] 10cal 259/302W Add a comment
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Threshold intervals. 3x3k + strides. Another threshold session at the expense of a CPFR social run.
🎧 Days N Daze - Show Me The Blueprints. Demos. 1) 1km - 5:00(5:00/km) 142/154bpm [711b/km] 61cal 324/478W 2) 0.43km - 2:10(5:05/km) 147/152bpm [747b/km] 27cal 302/322W 3) 1km - 4:23(4:23/km) 168/174bpm [736b/km] 62cal 367/427W 4) 1km - 4:23(4:23/km) 182/187bpm [798b/km] 66cal 362/477W 5) 1km - 4:27(4:27/km) 184/189bpm [818b/km] 67cal 379/450W 6) 0.11km - 1:30(13:38/km) 152/181bpm [2072b/km] 13cal 66/375W 7) 1km - 4:22(4:22/km) 173/185bpm [754b/km] 62cal 345/414W 8) 1km - 4:29(4:29/km) 179/185bpm [801b/km] 66cal 367/417W 9) 1km - 4:24(4:24/km) 183/187bpm [805b/km] 66cal 359/450W 10) 0.11km - 1:30(13:12/km) 162/186bpm [2138b/km] 14cal 42/434W 11) 1km - 4:25(4:25/km) 175/185bpm [774b/km] 64cal 352/438W 12) 1km - 4:26(4:26/km) 182/188bpm [807b/km] 66cal 364/452W 13) 1km - 4:26(4:26/km) 184/189bpm [814b/km] 67cal 347/387W 14) 0.15km - 1:30(10:05/km) 156/178bpm [1574b/km] 13cal 100/444W 15) 0.14km - 30(3:40/km) 153/166bpm [561b/km] 7cal 366/483W 16) 0.08km - 30(6:00/km) 174/176bpm [1044b/km] 7cal 286/357W 17) 0.14km - 30(3:38/km) 176/178bpm [639b/km] 7cal 398/466W 18) 0.07km - 30(6:45/km) 181/184bpm [1222b/km] 7cal 278/380W 19) 0.13km - 30(3:52/km) 177/184bpm [685b/km] 7cal 382/491W 20) 0.07km - 30(6:49/km) 186/189bpm [1268b/km] 7cal 299/473W 21) 0.13km - 30(3:52/km) 181/185bpm [701b/km] 7cal 379/508W 22) 0.08km - 30(6:37/km) 186/188bpm [1230b/km] 7cal 298/431W 23) 1km - 6:06(6:06/km) 162/183bpm [988b/km] 70cal 277/355W 24) 0.72km - 4:24(6:08/km) 161/168bpm [988b/km] 50cal 292/388W Add a comment
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Hill sprints
🎧 Restorations - s/t 1) 1km - 6:01(6:01/km) 149/160bpm [897b/km] 73cal 302/389W 2) 1km - 6:00(6:00/km) 149/157bpm [894b/km] 71cal 268/362W 3) 1km - 6:06(6:06/km) 155/187bpm [945b/km] 75cal 254/632W 4) 1km - 6:52(6:52/km) 157/183bpm [1078b/km] 82cal 221/640W 5) 1km - 6:56(6:56/km) 153/186bpm [1060b/km] 78cal 238/619W 6) 1km - 6:10(6:10/km) 146/168bpm [901b/km] 62cal 237/609W 7) 0.68km - 4:00(5:54/km) 160/173bpm [945b/km] 50cal 322/407W Add a comment
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Horrid weather!!
🎧 Square Tugs - Hits Alive 1) 1km - 5:29(5:29/km) 155/169bpm [849b/km] 72cal 344/520W 2) 1km - 5:26(5:26/km) 154/166bpm [837b/km] 70cal 305/418W 3) 1km - 5:31(5:31/km) 146/152bpm [807b/km] 67cal 266/345W 4) 1km - 5:39(5:39/km) 150/156bpm [848b/km] 71cal 303/398W 5) 1km - 5:16(5:16/km) 157/164bpm [826b/km] 70cal 293/366W 6) 0.6km - 3:21(5:32/km) 159/163bpm [880b/km] 43cal 308/390W Add a comment
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Fri 29th Mar
Mar 29
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Sat 30th Mar
Mar 30
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Sun 31st Mar
Mar 31
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Mon 1st Apr
Apr 1
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Tue 2nd Apr
Apr 2
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Wed 3rd Apr
Apr 3
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Thu 4th Apr
Apr 4
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Gentle run with Rosie
1) 1km - 6:40(6:40/km) 111/118bpm [739b/km] 61cal 249/303W 2) 1km - 6:29(6:29/km) 117/127bpm [759b/km] 60cal 232/253W 3) 1km - 6:41(6:41/km) 124/131bpm [829b/km] 64cal 232/257W 4) 1km - 6:15(6:15/km) 134/145bpm [837b/km] 63cal 238/337W 5) 1km - 6:28(6:28/km) 134/149bpm [866b/km] 63cal 216/358W 6) 1km - 6:31(6:31/km) 138/150bpm [900b/km] 68cal 221/354W 7) 1km - 6:54(6:54/km) 137/149bpm [944b/km] 70cal 233/399W 8) 1km - 6:54(6:54/km) 138/151bpm [952b/km] 70cal 235/355W 9) 1km - 7:09(7:09/km) 136/151bpm [973b/km] 71cal 247/397W 10) 1km - 8:12(8:12/km) 128/141bpm [1049b/km] 66cal 210/360W 11) 1km - 7:58(7:58/km) 133/144bpm [1059b/km] 71cal 226/361W 12) 0.04km - 17(7:34/km) 135/137bpm [1021b/km] 2cal 280/353W Add a comment
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Dulwich Parkrun PB effort ⏱19:07⏱
What a day for Garmin to go down! The plan: head out at 3:45/k and see how long I could hold on. The result: all except k4. Psychological much?! 1) 1km - 5:48(5:48/km) 147/163bpm [853b/km] 70cal 290/402W 2) 1km - 6:16(6:16/km) 155/168bpm [972b/km] 76cal 259/344W 3) 1km - 5:37(5:37/km) 150/181bpm [842b/km] 68cal 253/505W 4) 0.59km - 4:36(7:47/km) 160/186bpm [1247b/km] 53cal 184/510W {begin Parkrun} 5) 1km - 3:43(3:43/km) 181/198bpm [671b/km] 57cal 423/579W 6) 1km - 3:45(3:45/km) 198/201bpm [743b/km] 66cal 415/477W 7) 1km - 3:45(3:45/km) 200/203bpm [751b/km] 65cal 407/468W 8) 1km - 4:02(4:02/km) 200/202bpm [806b/km] 69cal 392/450W 9) 1km - 3:47(3:47/km) 202/204bpm [765b/km] 67cal 411/497W 10) 0.04km - 7(3:16/km) 203/203bpm [662b/km] 2cal 468/502W {end Parkrun} 11) 1km - 6:26(6:26/km) 167/204bpm [1075b/km] 78cal 251/538W 12) 1km - 7:13(7:13/km) 170/179bpm [1227b/km] 85cal 275/385W 13) 1km - 6:07(6:07/km) 147/164bpm [900b/km] 64cal 262/425W 14) 0.14km - 51(6:15/km) 150/154bpm [938b/km] 8cal 273/346W Add a comment
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Easy Easter run, in which I forgot to restart my watch.
1) 1km - 6:53(6:53/km) 124/137bpm [854b/km] 63cal 231/331W 2) 1km - 6:41(6:41/km) 128/141bpm [856b/km] 65cal 243/302W 3) 1km - 6:43(6:43/km) 124/135bpm [832b/km] 60cal 236/311W 4) 1km - 6:49(6:49/km) 126/137bpm [859b/km] 64cal 250/317W 5) 1km - 7:01(7:01/km) 130/148bpm [913b/km] 66cal 259/329W 6) 1km - 7:04(7:04/km) 132/149bpm [932b/km] 66cal 220/366W 7) 1km - 5:29(5:29/km) 143/150bpm [785b/km] 63cal 280/358W 8) 1km - 5:46(5:46/km) 150/160bpm [865b/km] 69cal 296/356W 9) 0.88km - 4:53(5:34/km) 151/159bpm [839b/km] 59cal 310/379W Add a comment
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Easy + strides
Spring sunshine, spring rain, spring goslings! 🎧 NØ MAN - Glitter and Spit 1) 1km - 5:51(5:51/km) 138/162bpm [808b/km] 66cal 320/410W 2) 1km - 5:57(5:57/km) 147/158bpm [874b/km] 72cal 319/525W 3) 1km - 4:55(4:55/km) 150/174bpm [736b/km] 60cal 281/470W 4) 1km - 4:57(4:57/km) 155/172bpm [768b/km] 63cal 316/525W 5) 1km - 5:20(5:20/km) 151/169bpm [804b/km] 62cal 279/486W 6) 1km - 5:29(5:29/km) 160/173bpm [877b/km] 68cal 313/602W 7) 0.08km - 24(4:58/km) 169/172bpm [841b/km] 5cal 301/345W Add a comment
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Threshold + strides
3x3k, trying to go by feel. Horrid weather! 🎧 Custody - 3 1) 1km - 5:09(5:09/km) 136/146bpm [701b/km] 59cal 314/361W 2) 1km - 5:25(5:25/km) 141/154bpm [763b/km] 62cal 272/321W 3) 0.15km - 45(4:51/km) 141/148bpm [683b/km] 9cal 286/357W 4) 1km - 4:25(4:25/km) 170/180bpm [751b/km] 63cal 350/397W 5) 1km - 4:30(4:30/km) 174/180bpm [783b/km] 64cal 367/414W 6) 1km - 4:17(4:16/km) 178/181bpm [761b/km] 62cal 361/433W 7) 0.1km - 1:30(15:31/km) 154/177bpm [2389b/km] 15cal 53/357W 8) 1km - 4:20(4:20/km) 174/185bpm [755b/km] 63cal 396/450W 9) 1km - 4:18(4:18/km) 180/186bpm [774b/km] 63cal 349/424W 10) 1km - 4:32(4:32/km) 185/188bpm [840b/km] 67cal 380/437W 11) 0.13km - 1:30(11:14/km) 158/184bpm [1775b/km] 13cal 75/364W 12) 1km - 4:24(4:24/km) 173/189bpm [762b/km] 63cal 347/425W 13) 1km - 4:34(4:34/km) 182/185bpm [831b/km] 66cal 361/421W 14) 1km - 4:26(4:26/km) 183/190bpm [812b/km] 65cal 362/412W 15) 0.13km - 1:30(11:35/km) 159/187bpm [1841b/km] 12cal 84/391W 16) 0.14km - 30(3:40/km) 143/158bpm [524b/km] 6cal 380/538W 17) 0.08km - 30(6:00/km) 162/166bpm [972b/km] 7cal 306/419W 18) 0.13km - 30(3:51/km) 170/177bpm [654b/km] 7cal 359/434W 19) 0.08km - 30(5:57/km) 178/182bpm [1059b/km] 7cal 286/396W 20) 0.13km - 30(3:54/km) 179/181bpm [697b/km] 7cal 366/456W 21) 0.08km - 30(6:14/km) 181/183bpm [1128b/km] 7cal 303/390W 22) 0.13km - 30(3:54/km) 171/172bpm [666b/km] 7cal 341/472W 23) 0.08km - 30(6:25/km) 175/178bpm [1124b/km] 7cal 325/386W 24) 1km - 6:27(6:27/km) 159/174bpm [1027b/km] 72cal 259/301W 25) 0.88km - 7:45(8:47/km) 147/166bpm [1292b/km] 70cal 189/387W Add a comment
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1) 1km - 5:47(5:47/km) 147/165bpm [850b/km] 70cal 311/424W
2) 1km - 6:21(6:21/km) 152/163bpm [966b/km] 76cal 259/348W 3) 1km - 5:21(5:21/km) 153/162bpm [819b/km] 66cal 277/340W 4) 1km - 5:27(5:27/km) 152/161bpm [829b/km] 66cal 275/339W 5) 1km - 5:13(5:13/km) 158/164bpm [824b/km] 67cal 283/326W 6) 1km - 5:16(5:16/km) 157/162bpm [827b/km] 66cal 280/333W 7) 1km - 5:55(5:55/km) 156/164bpm [923b/km] 72cal 258/348W 8) 1km - 5:30(5:30/km) 159/165bpm [874b/km] 69cal 286/367W 9) 1km - 5:30(5:30/km) 162/170bpm [890b/km] 71cal 297/351W 10) 1km - 6:19(6:19/km) 160/167bpm [1010b/km] 78cal 239/355W 11) 0.34km - 1:15(3:39/km) 165/168bpm [601b/km] 16cal 301/369W Add a comment
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Fri 5th Apr
Apr 5
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Sat 6th Apr
Apr 6
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Sun 7th Apr
Apr 7
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Mon 8th Apr
Apr 8
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Tue 9th Apr
Apr 9
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Wed 10th Apr
Apr 10
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Thu 11th Apr
Apr 11
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Speed ladder
2k@4:00, 2x1k@3:50, 2x500m@3:45 That felt tough! 🎧 Bob Vylan - Humble As The Sun 1) 1km - 5:44(5:44/km) 136/170bpm [781b/km] 64cal 296/390W 2) 1km - 5:58(5:58/km) 150/170bpm [895b/km] 70cal 287/377W 3) 0.3km - 2:20(7:44/km) 133/143bpm [1028b/km] 21cal 162/327W 4) 1km - 4:00(4:00/km) 120/135bpm [479b/km] 33cal 379/445W 5) 1km - 4:04(4:04/km) 148/191bpm [603b/km] 48cal 397/465W 6) 0.22km - 3:00(13:49/km) 144/188bpm [1989b/km] 24cal 61/424W 7) 1km - 3:51(3:51/km) 176/189bpm [679b/km] 58cal 423/522W 8) 0.23km - 3:00(13:11/km) 145/188bpm [1913b/km] 23cal 69/397W 9) 1km - 3:51(3:51/km) 178/192bpm [685b/km] 59cal 407/487W 10) 0.18km - 2:18(12:56/km) 151/193bpm [1953b/km] 19cal 53/444W 11) 0.5km - 1:51(3:43/km) 169/181bpm [628b/km] 29cal 347/545W 12) 0.18km - 2:15(12:12/km) 149/186bpm [1818b/km] 18cal 91/384W 13) 0.5km - 1:52(3:45/km) 166/180bpm [622b/km] 29cal 421/549W 14) 1km - 6:58(6:58/km) 158/183bpm [1101b/km] 80cal 251/398W 15) 1km - 6:38(6:38/km) 154/172bpm [1021b/km] 71cal 275/371W 16) 0.91km - 5:10(5:41/km) 152/161bpm [863b/km] 58cal 308/397W Add a comment
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1) 1km - 7:04(7:04/km) 126/136bpm [891b/km] 69cal 259/343W
2) 1km - 5:53(5:53/km) 135/141bpm [795b/km] 66cal 276/346W 3) 1km - 6:06(6:06/km) 137/140bpm [836b/km] 65cal 258/315W 4) 1km - 6:54(6:54/km) 138/142bpm [951b/km] 71cal 262/366W 5) 1km - 5:35(5:35/km) 137/142bpm [765b/km] 59cal 289/363W 6) 0.08km - 29(5:40/km) 140/140bpm [794b/km] 5cal 264/307W Add a comment
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Big trip north
A long way to go for lunch 🎧 Strung Out - Dead Rebellion 1) 1km - 7:07(7:07/km) 121/135bpm [861b/km] 66cal 246/355W 2) 1km - 7:43(7:43/km) 129/148bpm [995b/km] 69cal 207/318W 3) 1km - 6:42(6:42/km) 123/131bpm [824b/km] 62cal 232/321W 4) 1km - 6:34(6:34/km) 121/128bpm [794b/km] 58cal 232/298W 5) 1km - 6:36(6:36/km) 124/129bpm [819b/km] 62cal 233/332W 6) 1km - 6:34(6:34/km) 124/133bpm [813b/km] 61cal 230/338W 7) 1km - 6:41(6:41/km) 122/130bpm [816b/km] 61cal 234/352W 8) 1km - 6:28(6:28/km) 129/137bpm [834b/km] 64cal 262/340W 9) 1km - 7:46(7:46/km) 122/138bpm [947b/km] 65cal 186/367W 10) 1km - 6:46(6:46/km) 123/129bpm [833b/km] 63cal 245/338W 11) 1km - 7:00(7:00/km) 125/130bpm [875b/km] 65cal 234/389W 12) 1km - 7:43(7:43/km) 128/134bpm [987b/km] 69cal 222/495W 13) 1km - 8:32(8:32/km) 126/141bpm [1075b/km] 68cal 187/343W 14) 1km - 7:08(7:08/km) 132/144bpm [942b/km] 68cal 220/328W 15) 1km - 7:10(7:10/km) 127/135bpm [911b/km] 65cal 231/307W 16) 1km - 7:50(7:50/km) 129/139bpm [1010b/km] 68cal 220/331W 17) 1km - 7:10(7:10/km) 129/135bpm [924b/km] 67cal 225/309W 18) 1km - 7:16(7:16/km) 130/136bpm [945b/km] 64cal 222/312W 19) 1km - 9:26(9:26/km) 121/136bpm [1141b/km] 64cal 159/290W 20) 1km - 7:47(7:47/km) 132/138bpm [1027b/km] 64cal 221/295W 21) 1km - 7:40(7:40/km) 134/141bpm [1028b/km] 65cal 218/340W 22) 0.37km - 2:36(7:04/km) 138/143bpm [974b/km] 25cal 235/297W Add a comment
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Recovery run
Creaky after yesterday's long run 🎧 Planet On A Chain - Culture of Death 1) 1km - 6:13(6:13/km) 135/152bpm [840b/km] 68cal 296/359W 2) 1km - 6:39(6:39/km) 139/146bpm [923b/km] 70cal 272/359W 3) 1km - 6:05(6:05/km) 132/137bpm [803b/km] 62cal 251/277W 4) 1km - 6:15(6:15/km) 132/146bpm [826b/km] 62cal 250/305W 5) 0.69km - 4:03(5:50/km) 142/149bpm [829b/km] 45cal 269/339W Add a comment
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Threshold 3k, 2k, 1k, 1k, strides
1) 1km - 5:39(5:39/km) 138/151bpm [779b/km] 65cal 327/448W 2) 1km - 6:04(6:04/km) 144/153bpm [873b/km] 66cal 285/369W 3) 0.07km - 21(4:50/km) 142/144bpm [686b/km] 4cal 294/310W 4) 1km - 4:19(4:19/km) 163/174bpm [703b/km] 59cal 371/448W 5) 1km - 4:19(4:19/km) 176/184bpm [758b/km] 62cal 366/442W 6) 1km - 4:17(4:17/km) 184/187bpm [789b/km] 64cal 387/450W 7) 0.11km - 1:30(13:17/km) 148/182bpm [1966b/km] 12cal 73/374W 8) 1km - 4:14(4:14/km) 173/183bpm [731b/km] 62cal 366/497W 9) 1km - 4:15(4:15/km) 180/186bpm [766b/km] 62cal 392/535W 10) 0.09km - 1:15(13:20/km) 162/180bpm [2161b/km] 14cal 83/382W 11) 1km - 4:07(4:07/km) 177/190bpm [728b/km] 61cal 399/473W 12) 0.08km - 1:00(12:13/km) 167/183bpm [2041b/km] 11cal 129/459W 13) 1km - 4:08(4:08/km) 177/189bpm [733b/km] 60cal 372/473W 14) 0.09km - 1:00(10:45/km) 169/187bpm [1818b/km] 12cal 97/400W 15) 0.13km - 30(3:48/km) 149/158bpm [566b/km] 6cal 418/524W 16) 0.07km - 30(6:46/km) 170/175bpm [1149b/km] 6cal 281/440W 17) 0.13km - 30(3:51/km) 174/178bpm [669b/km] 7cal 404/525W 18) 0.07km - 30(7:15/km) 181/185bpm [1313b/km] 7cal 307/477W 19) 0.13km - 30(3:51/km) 178/181bpm [685b/km] 7cal 453/601W 20) 0.06km - 30(8:37/km) 179/185bpm [1542b/km] 7cal 288/557W 21) 0.12km - 30(4:15/km) 181/188bpm [771b/km] 7cal 442/570W 22) 0.06km - 30(8:05/km) 185/188bpm [1496b/km] 7cal 280/490W 23) 0.12km - 30(4:02/km) 181/185bpm [730b/km] 7cal 367/628W 24) 0.03km - 30(14:55/km) 184/188bpm [2744b/km] 7cal 186/353W 25) 1km - 7:18(7:18/km) 145/181bpm [1058b/km] 72cal 218/291W 26) 0.72km - 4:24(6:08/km) 145/155bpm [890b/km] 50cal 283/380W Add a comment
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Easy + hill strides
1) 1km - 6:59(6:59/km) 130/146bpm [907b/km] 68cal 251/318W 2) 1km - 7:18(7:18/km) 136/145bpm [994b/km] 72cal 254/301W 3) 1km - 6:58(6:58/km) 132/140bpm [920b/km] 64cal 228/260W 4) 1km - 5:59(5:59/km) 146/171bpm [875b/km] 66cal 272/595W 5) 1km - 5:21(5:21/km) 151/171bpm [807b/km] 63cal 292/556W 6) 0.87km - 4:48(5:32/km) 154/167bpm [853b/km] 56cal 283/591W Add a comment
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Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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Pre-race easy!
🎧 Aerial Salad - R.O.I 1) 1km - 6:02(6:02/km) 137/165bpm [825b/km] 68cal 283/430W 2) 1km - 5:28(5:28/km) 153/165bpm [837b/km] 69cal 328/456W 3) 1km - 5:26(5:26/km) 154/164bpm [838b/km] 70cal 312/487W 4) 1km - 5:20(5:20/km) 155/158bpm [827b/km] 68cal 296/350W 5) 1km - 6:06(6:06/km) 158/165bpm [964b/km] 76cal 332/510W 6) 1km - 5:52(5:52/km) 157/164bpm [920b/km] 70cal 293/438W 7) 1km - 5:15(5:15/km) 152/163bpm [798b/km] 61cal 279/400W 8) 0.5km - 2:38(5:15/km) 153/160bpm [802b/km] 30cal 316/495W Add a comment
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Battersea Park 10k. Massive PB at 39:45!!
1) 0.01km - 8(9:53/km) 128/131bpm [1265b/km] 1cal 2) 1km - 3:59(3:59/km) 173/184bpm [688b/km] 57cal 467/647W 3) 1km - 4:01(4:01/km) 187/190bpm [750b/km] 62cal 379/449W 4) 1km - 3:58(3:58/km) 192/195bpm [760b/km] 63cal 408/463W 5) 1km - 3:57(3:57/km) 193/197bpm [761b/km] 63cal 393/435W 6) 1km - 4:01(4:01/km) 192/194bpm [772b/km] 64cal 387/415W 7) 1km - 4:01(4:01/km) 192/195bpm [770b/km] 64cal 423/507W 8) 1km - 4:00(4:00/km) 194/197bpm [775b/km] 65cal 375/395W 9) 1km - 4:00(4:00/km) 194/196bpm [775b/km] 65cal 422/482W 10) 1km - 3:57(3:57/km) 196/199bpm [775b/km] 65cal 401/456W 11) 1km - 3:43(3:43/km) 200/204bpm [744b/km] 64cal 433/516W 12) 0.07km - 16(4:05/km) 201/202bpm [820b/km] 5cal 509/558W 13th Apr 2024, 11:17am
Velociraptor wrote: Superb :)13th Apr 2024, 2:27pm
Sampson wrote: Thanks, V-rap! Add a comment
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Feeling surprisingly fresh!
🎧 The Business - Unpubbed (Acoustic) 1) 1km - 5:23(5:23/km) 145/159bpm [780b/km] 66cal 335/451W 2) 1km - 5:57(5:57/km) 145/155bpm [863b/km] 70cal 309/413W 3) 1km - 5:36(5:36/km) 155/165bpm [869b/km] 70cal 315/420W 4) 1km - 5:32(5:32/km) 157/165bpm [868b/km] 69cal 291/352W 5) 1km - 6:10(6:10/km) 154/162bpm [948b/km] 73cal 310/425W 6) 1km - 5:44(5:44/km) 153/163bpm [876b/km] 68cal 288/382W 7) 1km - 5:19(5:19/km) 148/163bpm [788b/km] 59cal 274/365W 8) 0.04km - 10(4:49/km) 147/147bpm [708b/km] 2cal 296/306W Add a comment
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Easy + strides
1) 1km - 7:17(7:17/km) 128/141bpm [933b/km] 69cal 251/350W 2) 1km - 7:14(7:14/km) 145/165bpm [1048b/km] 78cal 285/712W 3) 1km - 6:33(6:33/km) 138/156bpm [903b/km] 66cal 242/525W 4) 1km - 5:55(5:55/km) 138/169bpm [817b/km] 62cal 258/523W 5) 1km - 5:20(5:20/km) 148/164bpm [790b/km] 62cal 268/485W 6) 0.12km - 41(5:27/km) 141/144bpm [768b/km] 7cal 259/290W Add a comment
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1) 1km - 5:33(5:33/km) 142/152bpm [788b/km] 66cal 317/463W
2) 1km - 6:09(6:09/km) 153/161bpm [942b/km] 78cal 308/384W 3) 1km - 5:03(5:03/km) 159/166bpm [802b/km] 68cal 321/384W 4) 1km - 4:34(4:34/km) 154/161bpm [704b/km] 58cal 287/334W 5) 0.51km - 2:31(4:56/km) 160/169bpm [788b/km] 34cal 319/395W Add a comment
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