-
Races
74 -
Miles
24015 -
Miles
704 -
Miles
12995 -
Miles
243 -
WAVA
78.32% -
800m
3:23 -
5k
21:56 -
5M
35:54 -
10k
47:28 -
10M
1:14:54 -
Half
1:37:43 -
20M
2:51:59 -
Mara
3:08:05
About Me | |
---|---|
I've been running since 1984, when I lived in Leeds, moving to Birmingham in 1989. Since then I've run 50,00 miles, 25 road marathons, 50 halfs, and lots of off-road marathons and ultras, as well as cross country, track and throwing the discus.
Tigger is my cairn terrier, who knows he is the boss, and sets the agenda whenever possible, but is now far roo lazy to want to run with me Show More...
|
Random Q&A | See your Q&A |
---|---|
This user has not completed any responses. |
Recent Blogs | |
---|---|
Why am I so tired ? | Nov 2011 |
blogged, tapered and ready to roll | Nov 2011 |
Why I was running in the wrong direction | Sep 2011 |
My parkrun |
---|
No parkrun selected |
Recent Training | |||
---|---|---|---|
28th Mar
|
Strength | 0mi | 51:24 |
28th Mar
|
General | 4.5mi | 55:00 |
26th Mar
|
General | 0.3mi | 3:24 |
25th Mar
|
Strength | 0mi | 1:00:38 |
25th Mar
|
General | 4.5mi | 59:24 |
12 Month Benchmarks | Run |
---|---|
Mile | 9:00 |
5k | 28:38 |
5mi | 55:01 |
10k | 1:11:05 |
10mi | 2:03:57 |
Recent Pictures | |
---|---|
2024 Targets | Set your targets |
---|---|
Recent Threads |
---|
This user has not joined in with any threads recently |
Buddies (9) |
---|
Followers (1) |
---|
Badges Collected | See available badges |
---|---|
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 | 1989 | 2004 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2016 | 2017 | 2018 | 2019 | 2021 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
800m | 1 | 3:23 68.71 | 3:23
6:48/mi
|
68.71 | ||||||||||||||
5km | 20 | 21:56 75.16 | 22:27 77.66 | 24:57 70.69 | 22:47 78.32 | 24:36 73.40 | 25:42 73.76 | 27:37 70.41 | 26:39 72.96 | 26:24 74.61 | 28:22 71.29 | 21:56
7:04/mi
|
78.32 | |||||
6km | 3 | 30:09 69.74 | 43:26 48.98 | 30:09
8:05/mi
|
69.74 | |||||||||||||
8km | 1 | 40:53 69.29 | 40:53
8:13/mi
|
69.29 | ||||||||||||||
5mi | 3 | 35:54 74.95 | 38:52 73.31 | 35:54
7:11/mi
|
74.95 | |||||||||||||
10km | 12 | 47:57 71.87 | 47:59 72.66 | 48:46 73.20 | 47:28 75.20 | 50:08 72.95 | 53:46 72.45 | 56:23 69.99 | 57:07 70.01 | 1:00:15 69.16 | 47:28
7:38/mi
|
75.20 | ||||||
10mi | 7 | 1:14:54 74.09 | 1:20:50 72.88 | 1:19:22 74.22 | 1:17:39 77.78 | 1:31:14 68.80 | 1:32:30 72.62 | 1:35:10 71.59 | 1:14:54
7:29/mi
|
77.78 | ||||||||
13.1mi | 10 | 1:37:43 74.68 | 1:44:12 74.42 | 1:50:34 71.02 | 1:46:08 74.93 | 1:56:43 72.81 | 1:37:43
7:28/mi
|
74.93 | ||||||||||
20mi | 1 | 2:51:59 72.48 | 2:51:59
8:36/mi
|
72.48 | ||||||||||||||
26.2mi | 12 | 3:08:05 71.51 | 3:27:22 72.82 | 3:30:19 73.63 | 3:38:22 72.78 | 3:41:30 72.70 | 3:37:21 76.11 | 3:44:02 75.92 | 4:19:18 70.55 | 4:58:24 64.21 | 3:08:05
7:11/mi
|
76.11 | ||||||
35mi | 1 | 5:16:27 71.46 | 5:16:27
9:02/mi
|
71.46 | ||||||||||||||
45mi | 1 | 7:54:00 67.05 | 7:54:00
10:32/mi
|
67.05 | ||||||||||||||
50mi | 1 | 9:55:40 58.19 | 9:55:40
11:55/mi
|
58.19 |
2021 | Result | WAVA | Distance | |
---|---|---|---|---|
31 Oct | NICE 10k SB | 1:00:15 | 69.16 | 10km |
24 Oct | Newport Marathon SB | 4:58:24 | 64.21 | 26.2mi |
16 Oct | Cannon Hill parkrun, Birmingham SB | 28:22 | 71.29 | 5km |
2 Oct | Cannon Hill parkrun, Birmingham | 28:46 | 70.29 | 5km |
2019 | Result | WAVA | Distance | |
8 Dec | Sneyd Striders Pudding Run SB | 1:35:10 | 71.59 | 10mi |
21 Sep | Ironman Italy | 1:39:48 / 7:20:21 / 4:49:31 | 0.00 | 2.4miles/112miles/26.2miles |
14 Apr | Boston Marathon UK | 0.00 | 26.2mi | |
23 Feb | Heslington parkrun SB | 26:24 | 74.61 | 5km |
2018 | Result | WAVA | Distance | |
9 Dec | Sneyd Striders 10m Christmas Pudding Run SB | 1:32:30 | 72.62 | 10mi |
8 Jul | Wythall and Hollywood 10k SB | 57:07 | 70.01 | 10km |
5 May | Heslington parkrun SB | 26:39 | 72.96 | 5km |
15 Apr | Boston Marathon UK SB | 4:19:18 | 70.55 | 26.2mi |
7 Apr | Cannon Hill parkrun, Birmingham | 26:42 | 72.83 | 5km |
2017 | Result | WAVA | Distance | |
30 Dec | Cannon Hill parkrun, Birmingham SB | 27:37 | 70.41 | 5km |
5 Nov | Conductive Education Lets Move It SB | 56:23 | 69.99 | 10km |
25 Jun | Wythall and Hollywood 10k | 58:35 | 67.36 | 10km |
2016 | Result | WAVA | Distance | |
23 Apr | Brueton parkrun SB | 25:42 | 73.76 | 5km |
10 Apr | Ronnie Bowker foundation 10k. Cannon Hill Park, Birmingham SB | 53:46 | 72.45 | 10km |
26 Mar | IAAF World Half Marathon Championships SB | 1:56:43 | 72.81 | 13.1mi |
19 Mar | Cannon Hill parkrun, Birmingham | 26:13 | 72.31 | 5km |
2013 | Result | WAVA | Distance | |
8 Dec | Sneyd Striders Xmas Pudding Run SB | 1:31:14 | 68.80 | 10mi |
20 Oct | Yorkshire Marathon | 0.00 | 26.2mi | |
21 Apr | London Marathon SB | 3:44:02 | 75.92 | 26.2mi |
2012 | Result | WAVA | Distance | |
14 Apr | Cannon Hill parkrun SB | 24:36 | 73.40 | 5km |
2011 | Result | WAVA | Distance | |
20 Nov | Leeds Abbey Dash | 1:03:50 | 57.29 | 10km |
6 Nov | Conductive Education 10K | 50:30 | 72.42 | 10km |
11 Sep | Lake Vyrnwy Half Marathon | 1:51:37 | 71.25 | 13.1mi |
8 May | Shakespeare Marathon | 3:38:24 | 75.75 | 26.2mi |
5 May | MVT&F league south PB | 3:23 | 68.71 | 800m |
23 Apr | Cannon Hill parkrun SB | 22:47 | 78.32 | 5km |
10 Apr | Paris Marathon SB | 3:37:21 | 76.11 | 26.2mi |
2 Apr | Cannon Hill parkrun | 23:18 | 76.58 | 5km |
27 Mar | Thirsk 10 SB | 1:17:39 | 77.78 | 10mi |
13 Mar | Ashby 20 PB | 2:51:59 | 72.48 | 20mi |
6 Mar | Droitwich Half Marathon SB | 1:46:08 | 74.93 | 13.1mi |
26 Feb | Cannon Hill parkrun | 24:20 | 73.33 | 5km |
12 Feb | Cannon Hill parkrun | 24:28 | 72.93 | 5km |
12 Feb | Birmingham and District XC League Race 4 (Ladies) Bournville | 37:26 | 57.50 | 6km |
29 Jan | Cannon Hill parkrun | 24:32 | 72.73 | 5km |
23 Jan | Telford 10k SB | 50:08 | 72.95 | 10km |
2010 | Result | WAVA | Distance | |
12 Dec | Bedford Harriers Half Marathon | 1:54:07 | 69.69 | 13.1mi |
30 Oct | Birmingham and District XC League Race 1 (Ladies) Leamington SB | 43:26 | 48.98 | 6km |
24 Oct | Birmingham Half Marathon | 1:56:29 | 67.41 | 13.1mi |
16 Oct | Cannon Hill parkrun SB | 24:57 | 70.69 | 5km |
2 Oct | Cannon Hill parkrun | 25:28 | 69.25 | 5km |
18 Sep | Cannon Hill parkrun | 26:06 | 67.57 | 5km |
7 Mar | Bath Half SB | 1:50:34 | 71.02 | 13.1mi |
16 Jan | Country to Capital PB | 7:54:00 | 67.05 | 45mi |
2009 | Result | WAVA | Distance | |
18 Oct | Abingdon Marathon | 3:44:06 | 71.86 | 26.2mi |
13 Sep | Lake Vyrnwy Half Marathon | 1:46:13 | 73.00 | 13.1mi |
9 Aug | World Masters Athletics mararhon SB | 3:41:30 | 72.70 | 26.2mi |
2 Aug | World Masters Athletics | 23:01 | 75.74 | 5km |
10 May | Hinckley/Bosworth Half | 1:58:28 | 65.45 | 13.1mi |
4 May | Coventry May Day 5 SB | 38:52 | 73.31 | 5mi |
26 Apr | Shakespeare Marathon | 3:46:35 | 71.07 | 26.2mi |
19 Apr | Conductive Education 5k SB | 22:27 | 77.66 | 5km |
10 Apr | Maidenhead Easter 10 SB | 1:19:22 | 74.22 | 10mi |
5 Apr | White Horse Half Marathon | 0.00 | 13.1mi | |
15 Mar | Silverstone Half Marathon SB | 1:44:12 | 74.42 | 13.1mi |
8 Mar | Florette Fradley 10k PB | 47:28 | 75.20 | 10km |
24 Jan | Midland Cross Country Champs (Senior Women) PB | 40:53 | 69.29 | 8km |
17 Jan | Midland ladies cross country league - race 3 PB | 30:09 | 69.74 | 6km |
1 Jan | Coventry Godiva Harriers New Year 5 | 38:54 | 73.24 | 5mi |
2008 | Result | WAVA | Distance | |
21 Dec | Telford 10k SB | 48:46 | 73.20 | 10km |
14 Dec | Sneyd Striders Xmas Pudding Run SB | 1:20:50 | 72.88 | 10mi |
30 Nov | XXV Firenze Marathon SB | 3:38:22 | 72.78 | 26.2mi |
17 Feb | Draycote Water 35 PB | 5:16:27 | 71.46 | 35mi |
2007 | Result | WAVA | Distance | |
11 Mar | Florette Fradley 10K SB | 47:59 | 72.66 | 10km |
2006 | Result | WAVA | Distance | |
9 Dec | Rowbotham Round Rotherham 50 PB | 9:55:40 | 58.19 | 50mi |
26 Nov | Leeds Abbey Dash SB | 47:57 | 71.87 | 10km |
23 Apr | London Marathon SB | 3:30:19 | 73.63 | 26.2mi |
2004 | Result | WAVA | Distance | |
8 Jul | Rowheath Harriers 5k series PB | 21:56 | 75.16 | 5km |
23 Jun | Midsummer 5 PB | 35:54 | 74.95 | 5mi |
9 May | Hinckley Dog & Hedgehog Half Marathon PB | 1:37:43 | 74.68 | 13.1mi |
18 Apr | London Marathon SB | 3:27:22 | 72.82 | 26.2mi |
4 Apr | sandy ten PB | 1:14:54 | 74.09 | 10mi |
1989 | Result | WAVA | Distance | |
23 Apr | London Marathon PB | 3:08:05 | 71.51 | 26.2mi |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 4 | 2 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 |
2024 | 78 | 100 | 82 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 260 |
2023 | 0 | 0 | 3 | 5 | 3 | 2 | 2 | 0 | 5 | 7 | 4 | 0 | 32 |
2023 | 0 | 0 | 0 | 0 | 0 | 0.7 | 0 | 0 | 0 | 0 | 0 | 0 | 0.7 |
2023 | 79 | 100 | 103 | 107 | 65 | 43 | 51 | 25 | 43 | 69 | 66 | 75 | 824 |
2022 | 0 | 0 | 0 | 3 | 0 | 0 | 19 | 0 | 0 | 0 | 2 | 0 | 25 |
2022 | 3.6 | 6.7 | 11.3 | 8.2 | 12.1 | 11 | 20 | 3 | 0 | 0 | 0 | 0 | 76 |
2022 | 150 | 64 | 1 | 0 | 58 | 81 | 34 | 69 | 106 | 125 | 98 | 74 | 859 |
2022 | 0 | 42 | 246 | 148 | 37 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 472 |
2021 | 0 | 17 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 0 | 32 |
2021 | 0 | 0 | 0 | 4.7 | 13.7 | 10.1 | 9.8 | 10.5 | 1.4 | 0 | 2.9 | 0.5 | 53.6 |
2021 | 131 | 139 | 111 | 91 | 75 | 71 | 84 | 172 | 201 | 149 | 149 | 153 | 1525 |
2021 | 158 | 97 | 145 | 207 | 305 | 245 | 232 | 126 | 100 | 0 | 0 | 0 | 1615 |
2020 | 14.2 | 12 | 6.2 | 0 | 2.1 | 4.2 | 9.1 | 8.5 | 4 | 8.3 | 0.8 | 7.5 | 76.8 |
2020 | 156 | 154 | 207 | 104 | 83 | 76 | 16 | 74 | 74 | 120 | 128 | 108 | 1300 |
2020 | 238 | 340 | 249 | 154 | 470 | 175 | 636 | 342 | 229 | 137 | 141 | 88 | 3200 |
2019 | 11.2 | 6.2 | 7.8 | 7 | 10.7 | 16.6 | 25 | 19.3 | 7.6 | 11.3 | 7.6 | 10.3 | 140.6 |
2019 | 120 | 138 | 142 | 82 | 75 | 103 | 120 | 168 | 84 | 55 | 100 | 141 | 1329 |
2019 | 250 | 146 | 84 | 243 | 321 | 262 | 395 | 405 | 284 | 207 | 173 | 188 | 2959 |
2018 | 12.7 | 13.7 | 13.3 | 7.1 | 10.8 | 8 | 16.9 | 13.3 | 13.2 | 5.8 | 10.6 | 14.5 | 140 |
2018 | 133 | 110 | 188 | 83 | 137 | 94 | 107 | 113 | 117 | 49 | 109 | 159 | 1400 |
2018 | 203 | 222 | 231 | 328 | 541 | 753 | 471 | 374 | 452 | 158 | 138 | 170 | 4043 |
2017 | 10.4 | 3.7 | 5.7 | 10.7 | 22.3 | 28.2 | 7.3 | 4.8 | 11.9 | 16.4 | 11.4 | 13.2 | 146 |
2017 | 138 | 24 | 106 | 114 | 92 | 80 | 168 | 149 | 99 | 122 | 140 | 111 | 1343 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 82 | 271 | 190 | 132 | 675 |
2016 | 0.9 | 1.1 | 0.7 | 6.9 | 5.4 | 3.4 | 7.7 | 4 | 6.5 | 2.3 | 11.7 | 8.1 | 58.6 |
2016 | 136 | 168 | 141 | 130 | 149 | 90 | 98 | 63 | 77 | 78 | 101 | 120 | 1351 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 13 |
2015 | 0 | 0 | 0 | 0 | 0 | 0.9 | 0.9 | 0.3 | 0 | 0 | 1.7 | 0.3 | 4 |
2015 | 106 | 114 | 120 | 103 | 100 | 124 | 86 | 50 | 143 | 150 | 140 | 126 | 1364 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 30 | 30 |
2014 | 0 | 0 | 0 | 0 | 1.1 | 0.8 | 3.7 | 0.8 | 0 | 0 | 0 | 0 | 6.4 |
2014 | 215 | 176 | 311 | 94 | 6 | 22 | 1 | 54 | 42 | 22 | 9 | 57 | 1010 |
2013 | 0 | 0 | 0 | 0 | 0 | 12 | 105 | 0 | 0 | 0 | 0 | 0 | 116 |
2013 | 219 | 285 | 301 | 178 | 207 | 161 | 143 | 208 | 63 | 29 | 162 | 113 | 2070 |
2012 | 132 | 189 | 249 | 161 | 97 | 125 | 67 | 96 | 194 | 193 | 171 | 103 | 1777 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 1 |
2011 | 315 | 282 | 310 | 145 | 107 | 119 | 303 | 196 | 319 | 252 | 240 | 51 | 2639 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 18 | 0 | 0 | 0 | 0 | 0 | 18 |
2010 | 181 | 259 | 205 | 21 | 2 | 88 | 163 | 137 | 188 | 234 | 267 | 220 | 1964 |
2009 | 300 | 302 | 361 | 159 | 159 | 303 | 317 | 150 | 301 | 112 | 218 | 322 | 3001 |
Fri 1st Mar
Mar 1
|
Sat 2nd Mar
Mar 2
|
Sun 3rd Mar
Mar 3
|
Mon 4th Mar
Mar 4
|
Tue 5th Mar
Mar 5
|
Wed 6th Mar
Mar 6
|
Thu 7th Mar
Mar 7
|
-
|
Split Summary
=== 1) 1.12mi - 15:36(13:57/mi) 119/152bpm [1661b/mi] 80/89rpm 270/669W 4.3/6.49mph 2) 0.2mi - 4:20(22:13/mi) 111/126bpm [2465b/mi] 62/89rpm 96/237W 2.7/3.86mph 3) 1.08mi - 18:14(16:57/mi) 121/168bpm [2051b/mi] 70/89rpm 130/238W 3.54/6.05mph Add a comment
|
Split Summary
=== 1) 1.04mi - 11:58(11:30/mi) 124/140bpm [1427b/mi] 86/89rpm 265/491W 5.22/6.34mph Add a comment
|
Add a comment
|
Track session for mid plan recovery week
After walk on Waseley and gym yesterday, beautiful sun but quite windy Legs not feeling full of bounce but expected better pace, esp as had longer recoveries than suggested 4x 100 25.6; 26.5; 26.0 ; 25.2 8. X 300 (intended to go 10) 1:30 1:32 1:32. 1:31; 1:35; 1:36, 1:32 1:33 Split Summary === 1) 0.87mi - 9:42(11:12/mi) 79/100bpm [885b/mi] 82/91rpm 294/672W 5.36/7.66mph 2) 0.19mi - 4:10(21:42/mi) 95/113bpm [2062b/mi] 56/95rpm 25/186W 2.76/5.95mph 3) 0.47mi - 9:28(19:58/mi) 99/133bpm [1977b/mi] 63/101rpm 123/449W 3/9.82mph 4) 0.07mi - 1:59(29:50/mi) 93/127bpm [2774b/mi] 49/64rpm 67/191W 2/2.65mph 5) 0.17mi - 1:30(8:54/mi) 98/140bpm [873b/mi] 92/96rpm 266/322W 6.74/8.28mph 6) 0.08mi - 2:00(24:01/mi) 113/142bpm [2714b/mi] 54/92rpm 52/289W 2.5/7.49mph 7) 0.17mi - 1:32(8:53/mi) 96/146bpm [852b/mi] 91/94rpm 289/350W 6.77/8.09mph 8) 0.1mi - 2:19(22:20/mi) 111/146bpm [2478b/mi] 57/92rpm 70/317W 2.69/7.55mph 9) 0.25mi - 3:43(14:37/mi) 116/150bpm [1696b/mi] 72/94rpm 174/395W 4.1/7.9mph 10) 0.22mi - 2:00(9:13/mi) 134/148bpm [1236b/mi] 91/96rpm 214/308W 6.5/7.55mph 11) 0.1mi - 3:05(30:38/mi) 102/128bpm [3124b/mi] 47/53rpm 72/175W 1.96/2.29mph 12) 0.17mi - 1:35(9:16/mi) 135/145bpm [1251b/mi] 90/94rpm 228/298W 6.47/7.8mph 13) 0.08mi - 2:02(26:23/mi) 112/139bpm [2956b/mi] 52/92rpm 81/272W 2.27/6.92mph 14) 0.17mi - 1:36(9:12/mi) 138/147bpm [1269b/mi] 91/94rpm 251/308W 6.51/7.53mph 15) 0.11mi - 2:47(24:53/mi) 105/142bpm [2613b/mi] 55/92rpm 108/290W 2.41/7.11mph 16) 0.17mi - 1:32(8:49/mi) 139/148bpm [1225b/mi] 92/97rpm 260/323W 6.82/8.34mph 17) 0.12mi - 2:41(22:58/mi) 108/143bpm [2481b/mi] 52/94rpm 84/269W 2.61/7.23mph 18) 0.17mi - 1:33(8:53/mi) 139/149bpm [1234b/mi] 92/96rpm 231/293W 6.76/8.02mph 19) 0.3mi - 7:03(23:35/mi) 108/140bpm [2548b/mi] 87/94rpm 124/323W 2.54/7.35mph Add a comment
|
Split Summary
=== 1) 0mi - 15:00(0/mi) 85/128bpm [INFb/mi] 2) 0mi - 3:48(0/mi) 94/108bpm [INFb/mi] 3) 0mi - 1:27(0/mi) 101/108bpm [INFb/mi] 4) 0mi - 4:07(0/mi) 97/109bpm [INFb/mi] 5) 0mi - 26:53(0/mi) 92/125bpm [INFb/mi] Add a comment
|
-
|
Fri 8th Mar
Mar 8
|
Sat 9th Mar
Mar 9
|
Sun 10th Mar
Mar 10
|
Mon 11th Mar
Mar 11
|
Tue 12th Mar
Mar 12
|
Wed 13th Mar
Mar 13
|
Thu 14th Mar
Mar 14
|
-
|
1) 0.65mi - 9:11(14:11/mi) 115/124bpm [1631b/mi] 168/178rpm
Add a comment
Cannon Hill parkrun, cool, into wind going north ie last mile. Going well till last c half mile, but able to keep working till hill, which seems a bit slower than somet recent runs.
76.96%AG, best time since Oct 21 and 7th in AG table 1) 1mi - 9:06(9:06/mi) 95/149bpm [865b/mi] 91/98rpm 278/478W 6.59/7.74mph 2) 1mi - 9:12(9:12/mi) 152/157bpm [1399b/mi] 91/94rpm 226/293W 6.52/8.1mph 3) 1mi - 9:13(9:14/mi) 157/160bpm [1450b/mi] 90/93rpm 222/271W 6.5/8.02mph Add a comment
1) 1.05mi - 14:45(14:05/mi) 137/175bpm [1930b/mi] 82/89rpm 164/261W 4.26/5.81mph
2) 0.05mi - 27(8:56/mi) 94/100bpm [840b/mi] 90/94rpm 448/597W 6.73/9.13mph 3) 0.04mi - 32(13:00/mi) 95/103bpm [1235b/mi] 62/91rpm 325/443W 4.63/7.36mph 4) 0.04mi - 22(9:31/mi) 84/97bpm [799b/mi] 84/94rpm 419/693W 6.33/9.3mph 5) 0.06mi - 1:07(17:48/mi) 103/104bpm [1833b/mi] 57/92rpm 261/405W 3.37/8.03mph 6) 0.03mi - 17(10:08/mi) 101/110bpm [1023b/mi] 83/95rpm 371/618W 5.94/9.67mph 7) 0.28mi - 5:02(17:53/mi) 100/124bpm [1788b/mi] 70/93rpm 124/371W 3.35/9.5mph Add a comment
|
-
|
Add a comment
Missing first 30mins
1) 0.77mi - 8:51(11:25/mi) 152/174bpm [1736b/mi] 88/91rpm 227/334W 5.25/5.61mph 2) 0.96mi - 10:34(10:59/mi) 153/177bpm [1681b/mi] 89/91rpm 194/224W 5.46/6.02mph Add a comment
|
8 x 3mins hard, 1:30 jog recovery
1) 1mi - 12:48(12:48/mi) 108/132bpm [1389b/mi] 167/178rpm 2) 1mi - 10:02(10:02/mi) 128/138bpm [1282b/mi] 176/188rpm 3) 1mi - 10:22(10:22/mi) 136/146bpm [1408b/mi] 177/182rpm 4) 1mi - 11:09(11:09/mi) 138/152bpm [1535b/mi] 162/188rpm 5) 1mi - 12:50(12:50/mi) 134/156bpm [1715b/mi] 167/188rpm 6) 0.3mi - 3:30(11:32/mi) 132/136bpm [1517b/mi] 173/182rpm Add a comment
|
From the Dog Training Barn, randomly around Middleton Cheney
1) 1mi - 12:38(12:38/mi) 114/133bpm [1441b/mi] 84/89rpm 237/508W 4.75/5.73mph 2) 1mi - 11:33(11:34/mi) 120/146bpm [1387b/mi] 87/90rpm 193/322W 5.19/5.92mph Add a comment
|
1) 0mi - 7:35(0/mi) 88/120bpm [INFb/mi]
2) 0mi - 48(0/mi) 98/102bpm [INFb/mi] 3) 0mi - 8:17(0/mi) 92/115bpm [INFb/mi] 4) 0mi - 33:11(0/mi) 92/121bpm [INFb/mi] Add a comment
|
Fri 15th Mar
Mar 15
|
Sat 16th Mar
Mar 16
|
Sun 17th Mar
Mar 17
|
Mon 18th Mar
Mar 18
|
Tue 19th Mar
Mar 19
|
Wed 20th Mar
Mar 20
|
Thu 21st Mar
Mar 21
|
1) 0.52mi - 19:08(37:06/mi) 80/97bpm [2968b/mi] 50/88rpm 1.62/5.9mph
2) 0.12mi - 4:00(33:21/mi) 88/105bpm [2935b/mi] 52/63rpm 1.8/2.53mph 3) 0.43mi - 20:30(47:57/mi) 102/131bpm [4891b/mi] 50/100rpm 1.25/3.78mph 4) 0.12mi - 2:20(19:15/mi) 95/109bpm [1829b/mi] 60/67rpm 3.11/3.69mph 5) 0.5mi - 12:58(26:07/mi) 90/113bpm [2351b/mi] 54/62rpm 2.3/3.47mph Add a comment
|
1) 0.91mi - 11:49(13:01/mi) 115/126bpm [1494b/mi] 174/180rpm
Add a comment
Cannon Hill parkrun, started steadier, as intended to be progressive, but then difficult to build up pace. But hr satisfactory for pace, should have c 10bpm to go
1) 1mi - 9:20(9:20/mi) 130/142bpm [1214b/mi] 91/97rpm 267/367W 6.42/7.29mph 2) 1mi - 9:45(9:46/mi) 139/142bpm [1357b/mi] 91/94rpm 213/343W 6.14/7.23mph 3) 1mi - 9:27(9:27/mi) 145/152bpm [1371b/mi] 91/94rpm 224/286W 6.35/8.9mph
1) 1mi - 12:30(12:31/mi) 105/112bpm [1314b/mi] 84/91rpm 263/596W 4.8/6.71mph
Add a comment
|
Felt V2 sluggish and slow at first, took ages to get going. Meant to be 15x 1min hard, 1min moderate after Gas Syreet turn, but misjudged distance. Then another one in the long tunnel. And misjudged effort so needed little walkie bits in the recoveries. And 20ml seemed a v long way
1) 1.16mi - 14:34(12:34/mi) 106/113bpm [1332b/mi] 85/89rpm 184/288W 4.78/7.38mph 2) 1.03mi - 13:21(12:57/mi) 116/125bpm [1503b/mi] 85/97rpm 174/410W 4.63/6.96mph 3) 1.25mi - 15:58(12:48/mi) 119/127bpm [1524b/mi] 86/97rpm 173/410W 4.69/6.25mph 4) 0.1mi - 2:11(22:58/mi) 117/122bpm [2687b/mi] 52/85rpm 135/245W 2.62/4.73mph 5) 1mi - 11:49(11:49/mi) 122/128bpm [1442b/mi] 87/91rpm 160/286W 5.08/6.59mph 6) 0.27mi - 5:43(20:52/mi) 96/115bpm [2003b/mi] 65/91rpm 68/154W 2.87/5.17mph 7) 1.21mi - 14:28(12:00/mi) 121/130bpm [1451b/mi] 85/92rpm 194/821W 5/23.32mph 8) 1mi - 10:47(10:47/mi) 131/141bpm [1413b/mi] 88/93rpm 206/310W 5.56/8.13mph 9) 1mi - 11:16(11:17/mi) 138/147bpm [1556b/mi] 86/93rpm 195/277W 5.32/6.74mph 10) 1.01mi - 12:30(12:20/mi) 134/142bpm [1653b/mi] 83/94rpm 162/238W 4.87/7.2mph 11) 1.02mi - 12:37(12:25/mi) 133/139bpm [1652b/mi] 84/91rpm 160/266W 4.83/8.56mph Add a comment
|
Add a comment
1) 1.01mi - 13:32(13:27/mi) 119/155bpm [1600b/mi] 84/89rpm 192/292W 4.46/6.42mph
2) 1mi - 13:40(13:40/mi) 121/139bpm [1654b/mi] 83/89rpm 145/220W 4.39/6.18mph 3) 1.01mi - 14:22(14:15/mi) 122/144bpm [1738b/mi] 81/89rpm 144/256W 4.21/5.3mph 4) 1mi - 13:21(13:18/mi) 122/143bpm [1622b/mi] 84/89rpm 148/243W 4.51/6.15mph Add a comment
|
-
|
4x 100 m. 27.50, 26.96 26.91. 26.27
10 x 300m; 1:30 ish rec. 1:36 :35 :34 :33 :34 : 32 :34 :34 :34 :31 400m rec 1200 @5-10k pace 9:18 Surprised/disappointed that slightly slower than 2weeks ago 1) 1.15mi - 14:31(12:41/mi) 111/127bpm [1407b/mi] 82/91rpm 200/314W 4.73/7.29mph 2) 0.22mi - 3:37(16:32/mi) 94/117bpm [1554b/mi] 73/84rpm 11/253W 3.63/5.42mph 3) 0.58mi - 13:06(22:39/mi) 107/135bpm [2423b/mi] 63/100rpm 123/423W 2.65/9.66mph 4) 0.17mi - 1:36(9:10/mi) 127/145bpm [1164b/mi] 93/97rpm 272/321W 6.56/7.46mph 5) 0.1mi - 1:30(15:28/mi) 125/144bpm [1934b/mi] 75/95rpm 134/293W 3.88/7.12mph 6) 0.18mi - 1:35(8:49/mi) 136/146bpm [1199b/mi] 93/97rpm 244/285W 6.8/7.58mph 7) 0.07mi - 1:23(19:02/mi) 104/145bpm [1979b/mi] 62/94rpm 132/262W 3.15/7.08mph 8) 0.17mi - 1:34(9:08/mi) 138/149bpm [1261b/mi] 92/97rpm 232/297W 6.58/7.48mph 9) 0.07mi - 1:31(20:41/mi) 126/148bpm [2606b/mi] 58/94rpm 137/282W 2.91/7.1mph 10) 0.17mi - 1:34(9:00/mi) 138/151bpm [1243b/mi] 92/94rpm 221/281W 6.66/7.88mph 11) 0.07mi - 1:41(23:09/mi) 126/149bpm [2917b/mi] 57/94rpm 103/280W 2.59/7.3mph 12) 0.18mi - 1:34(8:56/mi) 139/152bpm [1243b/mi] 91/94rpm 220/268W 6.72/8.08mph 13) 0.09mi - 2:01(21:30/mi) 116/151bpm [2493b/mi] 57/92rpm 82/260W 2.78/7.13mph 14) 0.17mi - 1:32(8:47/mi) 140/153bpm [1229b/mi] 93/97rpm 216/249W 6.83/7.86mph 15) 0.08mi - 1:28(19:11/mi) 127/150bpm [2437b/mi] 61/94rpm 108/252W 3.12/7.21mph 16) 0.17mi - 1:34(9:14/mi) 143/154bpm [1321b/mi] 92/96rpm 221/264W 6.5/7.54mph 17) 0.09mi - 1:59(22:10/mi) 121/148bpm [2682b/mi] 55/94rpm 67/260W 2.7/7.11mph 18) 0.18mi - 1:34(8:43/mi) 144/153bpm [1256b/mi] 91/96rpm 250/303W 6.89/7.89mph 19) 0.08mi - 1:34(20:50/mi) 128/149bpm [2667b/mi] 57/92rpm 87/266W 2.88/7.07mph 20) 0.17mi - 1:34(9:02/mi) 141/153bpm [1274b/mi] 92/96rpm 242/289W 6.65/7.72mph 21) 0.08mi - 1:47(21:06/mi) 114/145bpm [2406b/mi] 60/95rpm 62/294W 2.85/7.28mph 22) 0.19mi - 1:31(8:11/mi) 147/155bpm [1204b/mi] 95/97rpm 253/293W 7.34/7.96mph 23) 0.16mi - 2:55(18:38/mi) 115/146bpm [2142b/mi] 51/94rpm 14/271W 3.22/7.49mph 24) 0.28mi - 3:57(14:13/mi) 120/126bpm [1707b/mi] 84/91rpm 147/192W 4.22/5.48mph 25) 0.75mi - 7:01(9:21/mi) 146/153bpm [1366b/mi] 92/94rpm 221/249W 6.42/6.65mph 26) 0.08mi - 1:03(12:48/mi) 130/145bpm [1664b/mi] 83/92rpm 33/239W 4.69/6.6mph 27) 0.85mi - 8:55(10:27/mi) 137/143bpm [1432b/mi] 90/94rpm 193/226W 5.74/6.42mph Add a comment
|
1) 0mi - 25:27(0/mi) 84/111bpm [INFb/mi]
2) 0mi - 31:48(0/mi) 91/123bpm [INFb/mi] Add a comment
1) 1.07mi - 16:56(15:51/mi) 113/140bpm [1790b/mi] 78/97rpm 195/553W 3.79/6.45mph
2) 1.04mi - 20:53(20:02/mi) 112/145bpm [2245b/mi] 71/97rpm 126/306W 2.99/5.21mph 3) 1.18mi - 18:41(15:54/mi) 118/146bpm [1876b/mi] 74/91rpm 138/271W 3.77/5.76mph Add a comment
|
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
|
-
|
Not doing parkrun to save energy for long run. But feeling quite good, if windy in parts
1) 0.22mi - 2:27(11:05/mi) 123/129bpm [1362b/mi] 85/89rpm 219/271W 5.41/6.42mph 2) 1.01mi - 10:34(10:26/mi) 130/149bpm [1355b/mi] 89/94rpm 192/268W 5.76/6.84mph 3) 1mi - 11:06(11:06/mi) 133/153bpm [1477b/mi] 88/93rpm 183/290W 5.4/7.05mph 4) 1.03mi - 11:45(11:25/mi) 129/143bpm [1472b/mi] 89/92rpm 202/345W 5.26/6.88mph 5) 1mi - 10:40(10:41/mi) 134/160bpm [1431b/mi] 89/94rpm 161/208W 5.62/6.83mph 6) 0.8mi - 8:40(10:52/mi) 137/156bpm [1488b/mi] 88/91rpm 206/355W 5.52/6.22mph Add a comment
|
Inc 4 x 6mins hard in last 4ml, 10:06-15 pace, despite tunnel, people
1) 1mi - 12:38(12:39/mi) 114/148bpm [1441b/mi] 85/89rpm 154/376W 4.75/6.59mph 2) 1.01mi - 11:55(11:45/mi) 121/128bpm [1422b/mi] 85/89rpm 162/348W 5.11/7.65mph 3) 1.04mi - 12:24(11:54/mi) 124/132bpm [1475b/mi] 87/94rpm 187/351W 5.05/9.2mph 4) 0.04mi - 56(23:07/mi) 124/127bpm [2865b/mi] 60/87rpm 56/79W 2.6/4.14mph 5) 1.96mi - 22:07(11:18/mi) 124/129bpm [1402b/mi] 88/93rpm 171/284W 5.31/7.53mph 6) 1.01mi - 11:13(11:05/mi) 122/127bpm [1352b/mi] 87/91rpm 157/239W 5.41/7.53mph 7) 1.08mi - 15:34(14:21/mi) 121/130bpm [1737b/mi] 83/91rpm 135/290W 4.18/7.19mph 8) 1mi - 10:44(10:45/mi) 132/145bpm [1419b/mi] 89/97rpm 201/365W 5.58/7.41mph 9) 1mi - 11:11(11:12/mi) 143/152bpm [1601b/mi] 86/94rpm 188/303W 5.36/7.36mph 10) 1mi - 11:16(11:17/mi) 143/153bpm [1612b/mi] 85/100rpm 180/303W 5.32/7.07mph 11) 1mi - 11:53(11:53/mi) 142/155bpm [1688b/mi] 85/94rpm 201/329W 5.05/7.64mph Add a comment
|
Add a comment
1) 1.07mi - 14:49(13:49/mi) 111/134bpm [1533b/mi] 83/89rpm 176/611W 4.34/6.41mph
2) 1mi - 12:31(12:31/mi) 118/134bpm [1477b/mi] 85/89rpm 150/220W 4.79/6.67mph 3) 1.04mi - 14:00(13:31/mi) 124/148bpm [1676b/mi] 82/91rpm 167/249W 4.44/5.69mph 4) 1.06mi - 13:15(12:33/mi) 126/142bpm [1580b/mi] 87/91rpm 179/240W 4.78/6.82mph Add a comment
|
1) 0.27mi - 3:19(12:06/mi) 126/151bpm [1524b/mi] 167/182rpm
Add a comment
|
-
|
Add a comment
1) 1.02mi - 11:56(11:43/mi) 127/163bpm [1488b/mi] 87/91rpm 217/374W 5.12/9.59mph
2) 1.02mi - 12:27(12:12/mi) 129/157bpm [1574b/mi] 82/95rpm 178/289W 4.92/7.91mph 3) 1.03mi - 13:09(12:49/mi) 125/168bpm [1601b/mi] 78/97rpm 170/358W 4.68/8.79mph 4) 1mi - 11:24(11:25/mi) 132/160bpm [1506b/mi] 85/100rpm 180/286W 5.26/9.54mph Add a comment
|