RRR-CAZ 🇬🇧

Last on at 11pm, 19th Sep 2024

M55 Berkshire

Silver (70)

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About Me
Got a place in May for my second go at a small ultra Show More...

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Recent Blogs
Dirty dancing 💃	Dec 2023
Demons of age	Dec 2022
Christmas Chronicle 2022	Dec 2022
NAKED RELAYS	Jul 2022

My parkrun
Woodley parkrun

Recent Training
19th Sep	General	0.2mi	4:20
19th Sep	General	1.6mi	27:24
19th Sep	General	1.8mi	52:01
19th Sep	Stretching	0mi	5:25
19th Sep	Stretching	0mi	6:35

Planned Races
TCS New York City Marathon	3rd Nov
Brighton Marathon	6th Apr

12 Month Benchmarks	Run	Bike
Mile	6:30	3:30
5k	21:10	13:41
5mi	35:38	22:43
10k	44:15	28:36
10mi	1:17:15	48:55
Half	1:41:42	1:06:40
20mi	2:53:47	1:53:13
Mara	3:53:41	0

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 1000 Run 1250 Walk 1200

Recent Threads
700 miles in 2024
parkrun Café
New Fetch Game: Hide and Seek
Over 50's club
Fetch Virtual Challenge 2024
parkrun thread

Buddies (24)

Followers (22)

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Best Times
Best WAVA

Dist	Races	1982	1986	1987	1989	1993	2000	2005	2008	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
200m	2														31 75.73				38 63.84						31 4:09/mi	75.73
400m	2														1:11 69.28	1:10 70.76									1:10 4:42/mi	70.76
800m	1														2:50 67.81										2:50 5:42/mi	67.81
1500m	3														5:30 71.76						5:54 70.77				5:30 5:54/mi	71.76
1mi	10													8:15 51.23	5:56 71.79	6:03 71.52	6:22 68.50		6:25 69.07	6:17 70.53	6:24 69.81	7:12 62.56			5:56 5:56/mi	71.79
1.5mi	2												9:20 71.07												9:20 6:13/mi	71.07
3km	1																			12:04 72.90					12:04 6:28/mi	72.90
3556m	1																		19:01 55.45						19:01 8:36/mi	55.45
5km	289									22:32 62.35	20:32 68.95	20:14 70.52	20:38 69.15	20:48 69.68	20:40 70.13	20:51 70.07	19:51 74.19	20:29 72.47	20:30 73.61	21:06 71.51	21:33 71.19	22:44 68.05	22:08 70.49	21:30 73.19	19:51 6:23/mi	74.19
6km	2												25:59 66.27	25:26 68.78											25:26 6:49/mi	68.78
8km	1																						42:37 59.46		42:37 8:34/mi	59.46
5mi	53											33:01 69.74	35:45 64.93	34:27 68.49	34:36 68.19	34:12 69.56	34:28 70.18	34:32 70.05	34:20 71.66					36:22 70.06	33:01 6:36/mi	71.66
5.3mi	1														39:41 63.03										39:41 7:34/mi	63.03
6mi	2											48:41 56.97	47:20 59.08												47:20 7:53/mi	59.08
10km	103			39:15 67.26	43:25 60.81	45:10 58.45	45:13 58.73		48:55 56.89	46:30 61.30	42:28 67.68	41:22 69.47	42:45 68.32	45:09 65.25	41:59 70.17	42:00 71.34	42:27 71.19	43:06 70.12	43:19 70.98	43:00 72.14	42:43 72.61	47:32 66.43	44:58 70.85	44:38 71.38	39:15 6:19/mi	72.61
6.8mi	1																					1:32:28 37.25			1:32:28 13:36/mi	37.25
7mi	2																				54:44 64.90		56:33 63.96		54:44 7:49/mi	64.90
10mi	26										1:10:33 67.29	1:10:05 68.31	1:15:08 64.26	1:13:23 66.35	1:12:08 68.08	1:11:07 69.65	1:14:05 67.45	1:12:51 68.59	1:15:18 67.54	1:19:04 64.33	1:20:31 63.74	1:22:36 63.27		1:23:51 62.91	1:10:05 7:01/mi	69.65
10.7mi	1																		1:26:58 62.24						1:26:58 8:08/mi	62.24
13.1mi	58		1:45:05 55.17	1:29:17 64.93	1:28:23 65.59		1:38:47 58.86	1:41:18 58.63	1:47:42 56.40		1:33:06 66.88	1:34:29 67.02	1:34:56 67.27	1:34:08 68.43	1:34:19 68.30	1:33:24 69.57	1:33:20 70.23	1:35:58 68.91	1:34:18 70.76	1:36:25 69.83	1:39:17 69.06	1:54:51 60.25	1:46:00 65.28	1:42:10 68.37	1:28:23 6:45/mi	70.76
13.2mi	1	1:40:06 58.84																							1:40:06 7:35/mi	58.84
16mi	1										2:02:45 62.78														2:02:45 7:40/mi	62.78
20mi	8											2:45:46 59.56			2:34:45 65.45		2:29:24 68.99		2:35:36 67.43	2:30:31 70.98			2:56:07 61.78	2:58:44 61.45	2:29:24 7:28/mi	70.98
26.2mi	32										3:47:37 57.36	3:50:39 57.07	4:07:22 54.13	3:43:42 59.94	3:32:36 63.53	3:23:55 67.40	3:33:11 64.47	3:47:15 61.56	3:23:03 68.90	4:16:07 55.62	3:47:19 63.24	4:19:42 55.87	3:52:31 62.53	4:06:31 59.41	3:23:03 7:45/mi	68.90
32mi	1														5:16:32 55.00										5:16:32 9:54/mi	55.00
52km	1																				5:21:05 57.41				5:21:05 9:56/mi	57.41

Date	Planned Races			Distance
6 Apr	Brighton Marathon Confirmed			26.2mi
3 Nov	TCS New York City Marathon Confirmed			26.2mi
2024		Result	WAVA	Distance
15 Sep	Phantom Brewing Co 10K Beer run	50:13	64.03	10km
14 Sep	Woodley parkrun	23:28	67.06	5km
7 Sep	Edenbrook Country parkrun	23:15	67.68	5km
31 Aug	Church Mead parkrun	25:57	60.64	5km
24 Aug	Tidworth parkrun	23:37	66.63	5km
18 Aug	Frome Running Festival	1:44:08	67.71	13.1mi
17 Aug	The Old Showfield parkrun SB	21:30	73.19	5km
10 Aug	Barnstaple parkrun	23:14	67.73	5km
3 Aug	Marine Parade parkrun	23:56	65.75	5km
27 Jul	Seven Fields parkrun	23:32	66.87	5km
20 Jul	Morden parkrun	23:05	68.17	5km
13 Jul	Woodley parkrun	26:03	60.41	5km
6 Jul	Woodley parkrun	46:22	33.94	5km
29 Jun	Woodley parkrun	59:59	26.23	5km
22 Jun	Upton Court parkrun	24:04	64.83	5km
16 Jun	Wargrave 10K	46:20	68.76	10km
15 Jun	Upton Court parkrun	22:27	69.50	5km
8 Jun	Itchen Valley Country parkrun	22:48	68.43	5km
2 Jun	Green Park Reading 10K SB	44:38	71.38	10km
1 Jun	Thornham Walks parkrun	25:41	60.75	5km
25 May	Wendover Woods parkrun	24:31	63.64	5km
18 May	Harrow parkrun	22:38	68.93	5km
12 May	Marlow 5 SB	36:22	70.06	5mi
11 May	South Oxhey parkrun	22:57	67.98	5km
5 May	AJ Bell Great Birmingham run	1:43:51	67.26	13.1mi
4 May	Brueton parkrun	22:43	68.68	5km
27 Apr	Woodley parkrun	22:16	70.07	5km
20 Apr	Sunny Hill parkrun	22:57	67.98	5km
13 Apr	Southall parkrun	22:31	69.29	5km
7 Apr	Brighton Marathon SB	4:06:31	59.41	26.2mi
30 Mar	Southall parkrun	23:12	67.25	5km
29 Mar	Maidenhead Easter 10 SB	1:23:51	62.91	10mi
23 Mar	Southall parkrun	24:40	63.25	5km
16 Mar	Oxford parkrun	22:28	69.45	5km
10 Mar	RT Dorney 5k	21:47	71.62	5km
9 Mar	Woodley parkrun	24:33	63.55	5km
2 Mar	Woodley parkrun	26:17	59.36	5km
25 Feb	Wokingham Half Marathon SB	1:42:10	68.37	13.1mi
24 Feb	Prospect parkrun	27:33	56.63	5km
17 Feb	Southall parkrun	22:36	69.04	5km
11 Feb	Bramley 20/10 SB	2:58:44	61.45	20mi
10 Feb	Hogmoor Inclosure parkrun	24:13	64.43	5km
4 Feb	TVXC League - Thames Valley Triathletes	44:13	65.96	5.7mi
3 Feb	Southall parkrun	23:13	67.20	5km
27 Jan	Crane Park parkrun	23:10	67.35	5km
21 Jan	TVXC League - Handy Cross	48:25	52.63	5mi
20 Jan	Southall parkrun	22:23	69.70	5km
13 Jan	Andover parkrun	22:45	68.58	5km
7 Jan	TVXC League - Reading	48:58	52.03	5mi
6 Jan	Woodley parkrun	24:51	62.79	5km
1 Jan	Woodley parkrun	23:53	65.33	5km
2023		Result	WAVA	Distance
30 Dec	Marlborough Common parkrun	24:00	65.01	5km
25 Dec	Woodley parkrun	24:12	64.47	5km
24 Dec	Winter Woolly 10K	51:11	62.25	10km
23 Dec	Kingston parkrun	22:12	70.28	5km
16 Dec	Edenbrook Country parkrun	22:45	68.58	5km
9 Dec	Dinton Pastures parkrun	24:08	64.65	5km
3 Dec	Grim Down South	1:08:57	60.43	8mi
2 Dec	Harcourt Hill parkrun	23:06	67.54	5km
26 Nov	Southampton 10k SB	44:58	70.85	10km
25 Nov	Lee-on-the-Solent parkrun	22:28	69.45	5km
18 Nov	Woodley parkrun	24:01	64.96	5km
12 Nov	TVXC League - Datchet	45:17	66.14	5.85mi
11 Nov	Dinton Pastures parkrun	23:13	67.20	5km
5 Nov	Marlow 7 SB	56:33	63.96	7mi
4 Nov	Woodley parkrun	45:10	34.54	5km
28 Oct	Woodley parkrun	22:40	68.83	5km
21 Oct	Burnham and Highbridge parkrun	22:14	70.17	5km
14 Oct	Lydiard parkrun	22:24	69.65	5km
8 Oct	Chester Marathon	3:54:12	62.53	26.2mi
7 Oct	Ellesmere Port parkrun	25:59	60.05	5km
30 Sep	Woodley parkrun	23:13	67.20	5km
24 Sep	Windsor Half Marathon	1:56:37	59.90	13.1mi
23 Sep	Edenbrook Country parkrun	23:21	66.82	5km
17 Sep	Phantom Brewing Co 10K Beer run	52:00	61.27	10km
16 Sep	University Parks parkrun	23:27	66.53	5km
9 Sep	Broadwater parkrun	23:06	67.54	5km
2 Sep	Northala Fields parkrun	22:16	70.07	5km
26 Aug	Rickmansworth parkrun	22:59	67.88	5km
19 Aug	Tamar Lakes parkrun	23:01	67.79	5km
12 Aug	Somerdale Pavilion parkrun	22:10	70.39	5km
5 Aug	California Country parkrun	23:58	65.10	5km
29 Jul	Hazelwood parkrun	22:47	68.48	5km
23 Jul	ACORN Rouken Glen Trail Race PB	42:37	59.46	8km
22 Jul	Isabel Trail parkrun SB	22:08	70.49	5km
15 Jul	Grove Fields parkrun	23:02	67.74	5km
8 Jul	Brooklands parkrun	22:22	69.76	5km
1 Jul	University Parks parkrun	23:13	67.20	5km
24 Jun	Stockley Country parkrun	23:12	66.68	5km
17 Jun	Southall parkrun	22:51	67.71	5km
10 Jun	Edenbrook Country parkrun	24:52	62.21	5km
3 Jun	Edenbrook Country parkrun	28:01	55.22	5km
27 May	Southall parkrun	57:23	26.96	5km
21 May	Binfield 10K	1:18:29	40.23	10km
20 May	Southall parkrun	59:30	26.00	5km
13 May	Woodley parkrun	42:07	36.73	5km
6 May	Woodley parkrun	48:56	31.62	5km
1 May	Shinfield 10K	46:04	68.54	10km
29 Apr	Church Mead parkrun	25:29	60.71	5km
22 Apr	Horspath parkrun	23:12	66.68	5km
15 Apr	Edenbrook Country parkrun	22:36	68.45	5km
8 Apr	Edenbrook Country parkrun	23:06	66.97	5km
2 Apr	Brighton Marathon SB	3:52:31	62.40	26.2mi
1 Apr	Lancing Beach Green parkrun	25:57	59.62	5km
25 Mar	Prospect parkrun	24:43	62.59	5km
18 Mar	Prospect parkrun	25:41	60.24	5km
11 Mar	Hanworth parkrun	22:59	67.31	5km
4 Mar	Edenbrook Country parkrun	24:47	62.42	5km
26 Feb	Wokingham Half Marathon SB	1:46:00	65.28	13.1mi
25 Feb	Southall parkrun	24:01	64.42	5km
18 Feb	Guildford parkrun	24:02	64.37	5km
12 Feb	Bramley 20 SB	2:56:07	61.78	20mi
11 Feb	Edenbrook Country parkrun	24:52	62.21	5km
4 Feb	Bedfont Lakes parkrun	23:44	65.19	5km
28 Jan	Osterley parkrun	22:41	68.20	5km
21 Jan	Woodley parkrun	24:35	62.93	5km
14 Jan	Southall parkrun	24:22	63.49	5km
7 Jan	Basingstoke parkrun	25:14	61.31	5km
1 Jan	Woodley parkrun	24:40	62.72	5km
2022		Result	WAVA	Distance
31 Dec	Woodley parkrun	23:41	65.32	5km
25 Dec	Woodley parkrun	23:33	65.69	5km
24 Dec	Woodley parkrun	24:25	63.36	5km
18 Dec	Portsmouth Coastal Waterside Marathon SB	4:19:42	55.87	26.2mi
17 Dec	Woodley parkrun	54:06	28.60	5km
10 Dec	Woodley parkrun	25:11	61.43	5km
3 Dec	Southall parkrun	23:17	66.45	5km
26 Nov	Preston Park parkrun, Brighton	23:01	67.22	5km
19 Nov	Woodley parkrun	23:42	65.28	5km
12 Nov	Edenbrook Country parkrun	24:15	63.80	5km
6 Nov	Marlow Half Marathon	1:57:08	59.08	13.1mi
5 Nov	Woodley parkrun	29:23	52.65	5km
29 Oct	Edenbrook Country parkrun	22:44	68.05	5km
22 Oct	Church Mead parkrun	26:15	58.94	5km
16 Oct	Great South Run SB	1:22:36	63.27	10mi
15 Oct	Reading parkrun	28:07	55.02	5km
8 Oct	Reading parkrun	25:13	61.35	5km
8 Oct	The Doctor K Cup	25:13	61.35	5km
2 Oct	Virtual TCS London marathon	5:15:16	46.02	26.2mi
1 Oct	Southall parkrun	23:01	67.22	5km
24 Sep	Dinton Pastures parkrun	27:09	56.98	5km
18 Sep	Phantom Brewing Co 10K Beer run SB	47:32	66.43	10km
17 Sep	University Parks parkrun	23:55	64.69	5km
11 Sep	Great North Run SB	1:54:51	60.25	13.1mi
10 Sep	Woodley parkrun	28:14	54.80	5km
4 Sep	Vitality Big Half	1:56:18	59.50	13.1mi
3 Sep	University Parks parkrun	26:44	57.87	5km
27 Aug	Edenbrook Country parkrun	23:40	65.37	5km
20 Aug	Woodley parkrun SB	22:44	68.05	5km
13 Aug	Woolacombe Dunes parkrun	30:09	51.31	5km
6 Aug	Woodley parkrun	24:35	62.93	5km
30 Jul	Woking parkrun	23:58	64.55	5km
23 Jul	University Parks parkrun	24:26	63.32	5km
16 Jul	Reading parkrun	25:50	59.89	5km
9 Jul	University Parks parkrun	24:42	62.63	5km
3 Jul	Sonning 10K	50:55	62.01	10km
2 Jul	Southall parkrun	26:05	59.31	5km
25 Jun	Salisbury parkrun	23:41	65.32	5km
19 Jun	BHF London To Brighton	4:21:27	0.00	54mi
18 Jun	Woodley parkrun	25:48	59.46	5km
11 Jun	Prospect parkrun	23:44	64.64	5km
4 Jun	Woodley parkrun	23:52	64.28	5km
28 May	Thames Bridges Challenge (Oxford Edition) PB	1:32:28	37.25	6.8mi
28 May	University Parks parkrun	26:32	57.82	5km
21 May	Southall parkrun	23:00	66.70	5km
14 May	Woodley parkrun	24:03	63.79	5km
7 May	Woodley parkrun	25:05	61.16	5km
1 May	Westminster mile SB	7:12	62.56	1mi
30 Apr	Woodley parkrun	26:56	56.96	5km
23 Apr	University Parks parkrun	28:29	53.86	5km
18 Apr	Mortimer 10km	54:43	57.19	10km
16 Apr	Didcot parkrun	23:40	64.82	5km
9 Apr	Homewood parkrun	24:56	61.53	5km
2 Apr	Sandhurst Memorial parkrun	24:08	63.57	5km
26 Mar	Dinton Pastures parkrun	26:02	58.93	5km
19 Mar	University Parks parkrun	24:33	62.49	5km
12 Mar	Southall parkrun	24:13	63.35	5km
5 Mar	Woodley parkrun	24:01	63.88	5km
26 Feb	Woodley parkrun	26:09	58.67	5km
19 Feb	TBC February		0.00	10mi
19 Feb	Southall parkrun	25:40	59.77	5km
15 Jan	Woodley parkrun	33:10	46.26	5km
8 Jan	Woodley parkrun	50:51	30.17	5km
2021		Result	WAVA	Distance
25 Dec	Woodley parkrun	47:18	32.43	5km
20 Nov	Woodley parkrun	23:27	65.42	5km
7 Nov	Marlow 7 PB	54:44	64.90	7mi
6 Nov	Woodley parkrun	24:51	61.74	5km
24 Oct	TVXC League - Metros	46:49	63.40	5.9mi
23 Oct	Woodley parkrun	23:10	66.22	5km
17 Oct	Phantom Brewing Co. 10k beer run	45:22	68.98	10km
16 Oct	Woodley parkrun	23:49	64.41	5km
15 Oct	Reading Roadrunners Track Friday 5000 metres PB	21:14	72.25	5000m
15 Oct	Reading Roadrunners Track Friday 1500 metres SB	5:54	70.77	1500m
3 Oct	The Great Clarendon Marathon	4:15:38	56.23	26.2mi
2 Oct	Woodley parkrun	26:20	58.26	5km
18 Sep	Woodley parkrun	25:32	60.08	5km
12 Sep	Brighton Marathon SB	3:47:19	63.24	26.2mi
11 Sep	Cranleigh parkrun	24:14	63.31	5km
28 Aug	Woodley parkrun	23:21	65.70	5km
21 Aug	Woodley parkrun	24:39	62.24	5km
14 Aug	Woodley parkrun	23:17	65.89	5km
12 Aug	Dinton Summer Series - Race 4	45:09	69.31	10km
7 Aug	Prospect parkrun	24:20	63.05	5km
31 Jul	Woodley parkrun SB	21:33	71.19	5km
24 Jul	Woodley parkrun	24:48	61.86	5km
11 Jul	Farnborough Half Marathon SB	1:39:17	69.06	13.1mi
23 May	Gutbuster (10mile) SB	1:20:31	63.74	10mi
16 May	RunReading PB	5:21:05	57.41	52km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
13 Mar	Fake parkrun	21:44	70.00	5km
4 Mar	British Masters Virtual 1 Mile Challenge SB	6:24	69.81	1mi
12 Feb	Barnes Fitness virtual winter series	43:37	71.12	10km
11 Jan	Barnes Fitness virtual winter series SB	42:43	72.61	10km
2 Jan	Fake parkrun	21:50	69.68	5km
2020		Result	WAVA	Distance
28 Dec	British Masters Athletics Virtual 10k Challenge	43:57	70.58	10km
25 Dec	Fake parkrun	29:53	50.91	5km
12 Dec	Barnes Fitness virtual winter series SB	43:00	72.14	10km
25 Oct	Woodley 10k	43:13	71.77	10km
17 Oct	The Doctor K Cup	24:31	62.06	5km
4 Oct	The Great Clarendon Marathon	4:16:07	55.62	26.2mi
4 Oct	Virtual London Marathon SB	4:16:07	55.62	26.2mi
13 Sep	Virtual Great North Run	1:42:02	66.59	13.1mi
6 Sep	RunReading Multi-terrain Riverside Half Marathon	1:41:02	67.25	13.1mi
5 Sep	Marathon Prep, Dorney Lake (20 mile option) SB	2:30:31	70.98	20mi
29 Aug	Fake parkrun	23:12	65.58	5km
22 Aug	Fake parkrun	22:09	68.69	5km
15 Aug	Fake parkrun	23:04	65.96	5km
8 Aug	Fake parkrun	22:43	66.97	5km
6 Aug	Dinton Pastures 10km Summer Series	43:37	71.12	10km
25 Jul	Fake parkrun	23:40	64.29	5km
18 Jul	Fake parkrun	23:59	63.44	5km
11 Jul	Fake parkrun	23:59	63.44	5km
9 Jul	Dinton Pastures 10km Summer Series - VIRTUAL EVENT	43:42	70.98	10km
4 Jul	Fake parkrun	25:20	60.06	5km
27 Jun	Fake parkrun	22:29	67.67	5km
20 Jun	Fake parkrun	23:49	63.36	5km
16 Jun	BMAF Masters Virtual 5k Relays	21:34	69.97	5km
13 Jun	Fetch Virtual Weekend 10 Mile SB	1:19:04	64.33	10mi
13 Jun	Fake parkrun	21:43	69.48	5km
11 Jun	Dinton Pastures 10km Summer Series - VIRTUAL EVENT	44:19	69.38	10km
6 Jun	Fake parkrun	22:30	67.06	5km
6 Jun	Fetch Virtual Weekend Half Marathon	1:45:59	63.53	13.1mi
30 May	Fake parkrun	23:14	64.95	5km
30 May	Fetch Virtual Weekend Half Marathon	1:53:54	59.11	13.1mi
29 May	GSK 3-3-3 PB	12:04	72.90	3km
23 May	Fetch Virtual Weekend 10k	46:15	66.48	10km
23 May	Fake parkrun	23:55	63.09	5km
16 May	Fake parkrun	22:37	66.72	5km
16 May	Fetch Virtual Weekend 10 Mile	1:20:35	63.11	10mi
14 May	Dinton Pastures 10km Summer Series - VIRTUAL EVENT	44:04	69.78	10km
9 May	Fake parkrun	22:16	67.77	5km
5 May	Sir Roger Bannister 4 minute mile Anniversary - 1 mile Virtual time trial. SB	6:17	70.53	1mi
2 May	Fake parkrun	23:07	65.27	5km
25 Apr	Fake parkrun	21:38	69.75	5km
22 Apr	Thames Valley Inter-club- Virtual 5KM Race SB	21:06	71.51	5km
18 Apr	Fake parkrun	21:46	69.32	5km
11 Apr	Fake parkrun	22:11	68.02	5km
7 Apr	Virtual National Road Relays	21:13	71.12	5km
4 Apr	Fake parkrun	22:24	67.36	5km
28 Mar	Fake parkrun	21:56	68.80	5km
21 Mar	Fake parkrun	21:44	69.43	5km
1 Mar	The Big Half SB	1:36:25	69.83	13.1mi
9 Feb	Newbury Racecourse Half Marathon	1:44:01	64.73	13.1mi
8 Feb	Woodley parkrun	21:44	69.43	5km
25 Jan	Woodley parkrun	22:14	67.87	5km
11 Jan	Bushy parkrun	21:19	70.79	5km
4 Jan	Woodley parkrun	21:39	69.70	5km
1 Jan	Woodley parkrun	21:53	68.95	5km
1 Jan	Dinton pastures	23:45	63.53	5km
2019		Result	WAVA	Distance
29 Dec	Gutbuster (10mile)	1:19:40	63.84	10mi
28 Dec	Woodley parkrun	23:48	63.40	5km
22 Dec	TVXC League - Reading	41:37	59.12	5mi
21 Dec	Woodley parkrun	21:28	70.29	5km
15 Dec	Muddy Welly 10k	45:12	68.03	10km
7 Dec	Woodley parkrun	22:29	67.11	5km
1 Dec	Mapledurham 10 (Mile)	1:17:48	65.37	10mi
2 Nov	Woodley parkrun	21:52	69.01	5km
27 Oct	Ricky Road Run SB	1:15:18	67.54	10mi
13 Oct	Greenham Trust 10K & family runs	44:16	69.46	10km
12 Oct	Woodley parkrun	21:34	69.97	5km
6 Oct	Basingstoke Half Marathon	1:36:07	70.05	13.1mi
22 Sep	Harwell Half Marathon	1:43:20	65.15	13.1mi
21 Sep	Woodley parkrun	21:42	69.54	5km
20 Sep	Reading roadrunners SB	38	63.84	200m
20 Sep	Reading Roadrunners Mile SB	6:25	69.07	1mi
20 Sep	Reading Roadrunners 5K SB	20:30	73.61	5km
15 Sep	Swallowfield 10K SB	43:19	70.98	10km
31 Aug	Woodley parkrun	21:26	70.40	5km
25 Aug	Headington 5 SB	34:20	71.66	5mi
11 Aug	Burnham Beeches 10k	44:09	69.64	10km
8 Aug	Dinton Pastures 10km Summer Series [Race 4]	45:43	67.26	10km
28 Jul	Down Tow Up Flow Half Marathon	1:37:18	69.19	13.1mi
27 Jul	Woodley parkrun	20:46	72.66	5km
23 Jul	RRR Summer Relays PB	19:01	55.45	3556m
11 Jul	Dinton Pastures 10km Summer Series [Race 3]	45:16	67.93	10km
7 Jul	Burford Bolt	48:51	62.94	10km
16 Jun	Ridgeway Relay - Stage 9 PB	1:26:58	62.24	10.7mi
15 Jun	Woodley parkrun	22:19	67.06	5km
13 Jun	Dinton Pastures 10km Summer Series [Race 2]	43:59	69.30	10km
9 Jun	Hampshire Hoppit Trail Half Marathon	1:45:45	63.09	13.1mi
25 May	Prospect parkrun	22:40	66.03	5km
18 May	Woodley parkrun	21:46	68.76	5km
11 May	Woodley parkrun	21:24	69.94	5km
9 May	Dinton Pastures 10km Summer Series [Race 1]	44:16	68.86	10km
6 May	Shinfield 10K	54:29	55.95	10km
4 May	Hurstbourne 5	38:44	62.99	5mi
28 Apr	Düsseldorf marathon PB	3:23:03	68.90	26.2mi
14 Apr	Woodley 10km & 2.5km	53:30	56.97	10km
7 Apr	Greater Manchester Marathon	3:26:19	67.81	26.2mi
17 Mar	Reading Half Marathon SB	1:34:18	70.76	13.1mi
16 Mar	Woodley parkrun	21:20	70.15	5km
9 Mar	Alice Holt parkrun	22:51	65.50	5km
2 Mar	California Country parkrun	22:11	67.47	5km
24 Feb	Wokingham Half Marathon	1:35:01	70.22	13.1mi
23 Feb	Rushmoor parkrun	21:57	68.18	5km
17 Feb	Bramley 20 SB	2:35:36	67.43	20mi
16 Feb	Higginson parkrun, Marlow	21:53	68.39	5km
26 Jan	Southern XC Championships (Senior Men)	1:08:50	67.98	15km
5 Jan	Woodley parkrun	21:23	69.99	5km
2018		Result	WAVA	Distance
16 Dec	Berkshire Cross Country Championships	52:42	70.16	12km
15 Dec	Dinton Pastures parkrun	22:42	65.93	5km
8 Dec	Woodley parkrun	22:00	68.03	5km
2 Dec	TVXC League - Handy Cross	44:58	54.26	5mi
25 Nov	TVXC League - Sandhurst (Lord Wandsworth College)	43:56	58.96	5.3mi
18 Nov	Berks Bucks & Oxon X-Country championship	46:17	61.83	9.4km
17 Nov	Woodley parkrun	21:16	70.37	5km
12 Nov	Dorney River Run SB	3:47:15	61.56	26.2mi
11 Nov	TVXC League - Datchet	58:44	48.80	5.85mi
10 Nov	Woodley parkrun	21:15	70.43	5km
27 Oct	Beachy Head Marathon	4:15:57	54.66	26.2mi
20 Oct	Dinton Pastures parkrun	22:51	65.50	5km
7 Oct	The Great Clarendon Half Marathon	1:46:17	62.78	13.1mi
30 Sep	Mortimer 10k	58:59	51.68	10km
29 Sep	The Doctor K Cup	22:02	67.93	5km
9 Sep	Farnham Pilgrim Half Marathon	1:52:01	59.56	13.1mi
26 Aug	Englefield 10k	48:27	62.91	10km
9 Aug	Dinton 10K Summer Series Race 4	47:46	63.81	10km
15 Jul	Grant & Stone Wycombe 10K	50:26	60.44	10km
12 Jul	Dinton 10K Summer Series Race 3.	51:38	59.03	10km
14 Jun	Dinton 10K Summer Series Race 2	46:32	64.94	10km
9 Jun	Run Dorney SB	43:06	70.12	10km
26 May	Woodley parkrun	20:46	71.49	5km
20 May	Hook 10	1:13:24	68.08	10mi
19 May	Decathlon 5K SB	20:29	72.47	5km
13 May	Marlow 5 SB	34:32	70.05	5mi
10 May	Dinton 10K Summer Series Race 1.	44:59	67.18	10km
22 Apr	London Marathon	4:07:14	56.08	26.2mi
7 Apr	Ibiza Marathon	3:54:30	59.13	26.2mi
30 Mar	Maidenhead Easter 10 SB	1:12:51	68.59	10mi
11 Mar	Surrey Half Marathon SB	1:35:58	68.91	13.1mi
2017		Result	WAVA	Distance
31 Dec	Winter Gut Buster	1:24:49	58.92	10mi
13 Dec	Dinton Challenge	4:11:22	55.16	26.2mi
3 Dec	TVXC League - Handy Cross	44:49	53.97	5mi
2 Dec	Hampshire XC League - Popham	44:31	67.88	10km
19 Nov	Berks Bucks & Oxon X-Country Championships	45:46	62.67	9.5km
12 Nov	TVXC League - Datchet	44:09	64.36	5.85mi
11 Nov	Hampshire XC League - Queen Elizabeth Park	53:03	56.96	10km
22 Oct	Abingdon Marathon	3:55:47	58.81	26.2mi
15 Oct	Tadley Runners 10 SB	1:14:05	67.45	10mi
1 Oct	Reading O2O 10k	43:48	68.99	10km
24 Sep	Mortimer 10k	45:07	66.98	10km
22 Sep	Reading Roadrunners Mile SB	6:22	68.50	1mi
22 Sep	Reading Roadrunners 5K	21:01	70.64	5km
17 Sep	Swallowfield 10K SB	42:27	71.19	10km
3 Sep	Maidenhead Half Marathon	1:35:19	69.38	13.1mi
27 Aug	Headington 5 SB	34:28	70.18	5mi
13 Aug	Burnham Beeches Half Marathon	1:37:36	67.75	13.1mi
10 Aug	Dinton Summer Series (10k)	45:47	66.01	10km
13 Jul	Dinton Summer Series (10k)	44:56	67.25	10km
7 Jul	Dinton Pastures Sundae Challenge	3:54:24	59.15	26.2mi
8 Jun	Dinton Summer Series (10k)	43:21	69.12	10km
27 May	Kent Circuit Marathon	3:43:56	61.37	26.2mi
11 May	Dinton Summer Series (10k)	45:14	66.24	10km
7 May	Woodley 10km	42:52	69.90	10km
8 Apr	Ibiza Marathon SB	3:33:11	64.47	26.2mi
19 Mar	Reading Half Marathon SB	1:33:20	70.23	13.1mi
24 Feb	Palmer Park 5K PB	19:51	74.19	5km
19 Feb	Bramley 20 PB	2:29:24	68.99	20mi
2016		Result	WAVA	Distance
31 Dec	Winter Gut Buster	1:19:27	62.35	10mi
18 Dec	TVXC League - Reading	36:24	65.90	5mi
17 Dec	Woodley parkrun	21:04	69.90	5km
11 Dec	Andy Reading Memorial 10k	42:23	70.69	10km
20 Nov	Valencia Marathon SB	3:23:55	67.40	26.2mi
6 Nov	Marlow Half Marathon	1:38:37	66.46	13.1mi
30 Oct	Ricky Road Run incorporating the Hertfordshire Vets Champs SB	1:11:07	69.65	10mi
16 Oct	Frieth Hilly 10k	47:25	63.19	10km
6 Oct	Midweek Dorney Lake Marathon	3:44:21	61.26	26.2mi
3 Sep	Saturday Night Marathon - Thames Trail Half Marathon	1:49:29	59.87	13.1mi
29 Aug	Reading AC Bank Holiday Mile Festival SB	6:03	71.52	1mi
11 Aug	Dinton Summer Series (10k)	45:09	66.36	10km
14 Jul	Dinton Summer Series (10k)	45:05	66.46	10km
2 Jul	Saturday Night Marathon - Thames Trail Marathon	3:55:45	58.30	26.2mi
25 Jun	Orange United 10k 5k 2.5 Colour run SB	42:00	71.34	10km
20 Jun	SCVAC Western Division - 400m PB	1:10	70.76	400m
20 Jun	SCVAC Western Division - 5000m SB	20:51	70.07	5km
11 Jun	Endure24 - lap 7	50:33	47.06	5mi
11 Jun	Endure24 - lap 6	46:51	50.78	5mi
11 Jun	Endure24 - lap 4	41:26	57.42	5mi
11 Jun	Endure24 - lap 1	39:21	60.46	5mi
11 Jun	Endure24 - lap 2	38:28	61.85	5mi
11 Jun	Endure24 - lap 3	39:12	60.69	5mi
11 Jun	Endure24 - lap 5	45:11	52.65	5mi
9 Jun	Dinton Summer Series (10k)	44:48	66.32	10km
5 Jun	Ollie Johnson Memorial Kintbury 5 SB	34:12	69.56	5mi
22 May	Binfield 10K	43:03	69.01	10km
12 May	Dinton Summer Series (10k)	43:59	67.55	10km
8 May	Woodley 10k	43:25	68.43	10km
2 May	Shinfield 10k	42:12	70.40	10km
24 Apr	London Marathon	3:27:39	65.61	26.2mi
3 Apr	Reading Half Marathon SB	1:33:24	69.57	13.1mi
2 Apr	Tewkesbury parkrun #31	22:04	66.20	5km
21 Feb	Wokingham Half Marathon	1:34:53	68.48	13.1mi
24 Jan	TVXC League - Tadley	45:00	52.87	5mi
17 Jan	TVXC League - Bracknell	45:12	58.04	5.5mi
10 Jan	Woodcote 10k	44:29	66.79	10km
2 Jan	Woodley parkrun	21:21	68.43	5km
2015		Result	WAVA	Distance
28 Dec	Winter Gut Buster	1:18:22	62.66	10mi
13 Dec	TVXC League - Metros	49:12	55.30	5.7mi
11 Dec	Reading Roadrunners Bah Humbug Charity Mile	6:06	70.38	1mi
22 Nov	TVXC League - Sandhurst	39:05	60.87	5mi
15 Nov	TVXC League - Datchet	41:46	65.73	5.75mi
31 Oct	Halloween 5 Nite Run	45:00	32.46	5km
25 Oct	Sanlam Bristol Bath Marathon	3:42:10	61.33	26.2mi
4 Oct	Basingstoke Half Marathon	1:45:24	61.65	13.1mi
4 Oct	Reading O2O 10k	50:16	59.10	10km
6 Sep	Maidenhead Half Marathon	1:43:56	62.52	13.1mi
13 Aug	Dinton Summer Series (10k)	46:00	64.59	10km
26 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:41:31	64.01	13.1mi
19 Jul	Wellington triathlon	22:11 / 50:44 / 23:18	0.00	750metres/15miles/5km
12 Jul	New Forest 10 SB	1:12:08	68.08	10mi
9 Jul	Dinton Summer Series (10k)	44:29	66.79	10km
4 Jul	Runnymede relay - long leg PB	39:41	63.03	5.25mi
27 Jun	Orange United 10k 5k 2.5 Colour run	20:51	70.07	5km
26 Jun	Reading Roadrunners summer charity mile	6:40	64.39	1mi
25 Jun	The Great Barrow Challenge 50k day one PB	5:16:32	55.00	32mi
14 Jun	Endure24 - lap 5	41:03	57.48	5mi
14 Jun	Endure24 - lap 8	44:01	53.60	5mi
14 Jun	Endure24 - lap 7	41:39	56.65	5mi
14 Jun	Endure24 - lap 6	42:00	56.18	5mi
14 Jun	Endure24 - lap 4	41:13	57.24	5mi
13 Jun	Endure24 - lap 2	37:10	63.48	5mi
13 Jun	Endure24 - lap 3	37:54	62.25	5mi
13 Jun	Endure24 - lap 1	36:43	64.26	5mi
11 Jun	Dinton Summer Series (10k)	43:33	67.65	10km
8 Jun	SCVAC Western Division - 400m SB	1:11	69.28	400m
8 Jun	SCVAC Western Division - 1500m PB	5:30	71.76	1500m
7 Jun	Chiltern Chase 10k	43:42	67.42	10km
24 May	Westminster Mile PB	5:56	71.79	1mi
18 May	SCVAC Western Division - 200m PB	31	75.73	200m
18 May	SCVAC Western Division - 800m PB	2:50	67.81	800m
17 May	Royal Berkshire 10K SB	41:59	70.17	10km
14 May	Dinton Summer Series (10k)	44:07	66.78	10km
10 May	Marlow 5	34:38	68.12	5mi
4 May	SCVAC Western Division - 1500m	5:34	70.91	1500m
2 May	Woodley parkrun SB	20:40	70.13	5km
26 Apr	London Marathon SB	3:32:36	63.53	26.2mi
19 Apr	Fairoaks Five SB	34:36	68.19	5mi
5 Apr	Marathon Prep Race	3:01:55	55.68	20mi
28 Mar	Woodley parkrun	21:05	68.74	5km
22 Mar	Reading Half Marathon SB	1:34:19	68.30	13.1mi
21 Feb	Woodley parkrun	21:01	68.96	5km
15 Feb	Bramley 20 SB	2:34:45	65.45	20mi
8 Feb	Wokingham Half Marathon	1:34:27	68.20	13.1mi
1 Feb	TVXC League - Thames Valley Triathletes	40:10	58.74	5mi
18 Jan	TVXC League - Bracknell	45:11	57.58	5.5mi
1 Jan	Woodley parkrun	21:34	67.20	5km
2014		Result	WAVA	Distance
28 Dec	Winter Gut Buster	1:21:29	59.76	10mi
30 Nov	TVXC League - Handy Cross	42:53	55.02	5mi
23 Nov	TVXC League - Sandhurst	39:28	59.78	5mi
16 Nov	Gosport Half Marathon	1:34:50	67.93	13.1mi
9 Nov	TVXC League - Datchet	41:47	65.16	5.75mi
8 Nov	Woodley parkrun SB	20:48	69.68	5km
26 Oct	Ricky Road Run SB	1:13:23	66.35	10mi
19 Oct	Abingdon Marathon	3:45:20	59.94	26.2mi
28 Sep	Mortimer 10k	45:46	64.37	10km
21 Sep	SEAA 6 Stage Relays (Men) PB	25:26	68.78	6km
7 Sep	Maidenhead Half Marathon SB	1:34:08	68.43	13.1mi
17 Aug	Cheddar Gorge Half Marathon	2:24:24	44.61	13.1mi
14 Aug	Dinton Pastures 10k series	45:43	64.44	10km
27 Jul	Down Tow Up Flow Half Marathon	1:40:56	63.82	13.1mi
20 Jul	Grant & Stone Wycombe 10K	46:23	63.52	10km
10 Jul	Dinton Pastures 10k series Race-3 SB	45:09	65.25	10km
6 Jul	Didcot 5 SB	34:27	68.49	5mi
29 Jun	Endure24 Lap 5	41:50	56.40	5mi
29 Jun	Endure24 Lap 6	45:30	51.85	5mi
29 Jun	Endure24 - lap 4	48:27	48.70	5mi
28 Jun	Endure24	40:35	58.14	5mi
28 Jun	Endure24 - lap 2	38:49	60.78	5mi
28 Jun	Endure24 - lap 3	40:33	58.18	5mi
22 Jun	Whitchurch 10k/5k	50:00	58.43	10km
12 Jun	Dinton Pastures 10k series	47:11	61.92	10km
8 Jun	Wargrave 10K	58:06	50.29	10km
24 May	BUPA Westminster Mile SB	8:15	51.23	1mi
11 May	Woodley 10K	52:59	55.14	10km
13 Apr	London Marathon SB	3:43:42	59.86	26.2mi
8 Mar	Woodley parkrun	21:08	68.04	5km
2 Mar	Reading Half Marathon	1:39:21	64.28	13.1mi
9 Feb	Wokingham Half Marathon (CANCELLED)		0.00	13.1mi
2 Feb	TVXC League - Thames Valley Triathletes	38:12	61.26	5mi
2013		Result	WAVA	Distance
22 Dec	Portsmouth Coastal Waterside Marathon SB	4:07:22	54.13	26.2mi
3 Nov	Marlow Half Marathon	1:37:08	65.75	13.1mi
31 Oct	Halloween 5 Nite Run	22:56	62.70	5km
29 Sep	Mortimer 10k	43:29	67.19	10km
22 Sep	Swallowfield 10k	44:09	66.18	10km
10 Sep	Green park relay 1.5 mile	9:49	67.57	1.5mi
10 Sep	Green park Individual trial 1.5 mile PB	9:20	71.07	1.5mi
8 Sep	Maidenhead Half Marathon SB	1:34:56	67.27	13.1mi
16 Jul	Bounders Relay	14:18	63.23	2mi
14 Jul	New Forest 10 SB	1:15:08	64.26	10mi
11 Jul	Dinton Pastures 10k series- 3rd	43:25	67.29	10km
6 Jul	Orangeunited	42:46	68.32	10km
22 Jun	Woodley parkrun #38	21:31	66.31	5km
16 Jun	Highdown Dash SB	25:59	66.27	6km
13 Jun	Dinton Pastures 10k series	43:10	67.13	10km
8 Jun	Reading parkrun	20:51	68.43	5km
1 Jun	Woodley parkrun #36	21:00	67.94	5km
26 May	Bayer Newbury 10k	45:01	64.37	10km
25 May	Woodley parkrun #35 SB	20:38	69.15	5km
18 May	Woodley parkrun #34	20:54	68.27	5km
16 May	DINTON PASTURES 5k & 10K Series	43:22	66.82	10km
12 May	Woodley 10K SB	42:45	67.78	10km
6 May	Shinfield 10k	43:12	67.07	10km
4 May	Reading parkrun	21:32	66.26	5km
28 Apr	Fairoaks Five SB	35:45	64.93	5mi
7 Apr	Paris Marathon	4:25:51	49.94	26.2mi
10 Mar	New Forest Festival of Running 20 Miles		0.00	20mi
17 Feb	Bramley 10	1:15:42	63.24	10mi
27 Jan	Barratts Canterbury 10	1:25:40	55.88	10mi
26 Jan	Woodley parkrun #18	23:15	61.37	5km
6 Jan	Cliveden Cross Country PB	47:20	59.08	6mi
2012		Result	WAVA	Distance
30 Dec	Winter Gut Buster	1:20:57	59.14	10mi
23 Dec	TVXC League - Reading	46:48	49.60	5mi
16 Dec	TVXC League - Metros	44:03	60.25	5.7mi
9 Dec	TVXC League - Handy Cross	43:57	52.81	5mi
1 Dec	Hampshire XC League - Popham	46:01	62.97	10km
31 Oct	Halloween 5 Nite Run	21:44	65.65	5km
28 Oct	Great South Run	1:10:59	67.44	10mi
14 Oct	Tadley Runners 10 PB	1:10:05	68.31	10mi
30 Sep	Mortimer 10K	42:43	67.83	10km
16 Sep	Maidenhead Half Marathon SB	1:34:29	67.02	13.1mi
11 Sep	Dinton Pastures 5k	23:02	61.95	5km
9 Sep	Peasemore Festival 5 Mile Challenge	34:56	66.44	5mi
8 Sep	Reading parkrun #152 3rd anniversary	21:27	66.52	5km
1 Sep	Southampton parkrun #9 SB	20:14	70.52	5km
26 Aug	Englefield 10k	47:09	61.45	10km
25 Aug	Reading parkrun #150	30:42	46.48	5km
14 Jul	Reading parkrun	21:18	66.99	5km
23 Jun	Newbury parkrun #21	21:02	67.31	5km
16 Jun	Reading parkrun	21:48	64.95	5km
27 May	Ollie Johnson Memorial Kintbury 5 PB	33:01	69.74	5mi
13 May	Woodley 10K SB	41:22	69.47	10km
12 May	Reading parkrun	32:12	43.97	5km
7 May	Shinfield 10K	41:50	68.70	10km
5 May	Reading parkrun	24:01	58.95	5km
22 Apr	London Marathon SB	3:50:39	57.07	26.2mi
7 Apr	Reading Parkrun #130	21:16	66.57	5km
1 Apr	Reading Half Marathon	1:34:35	66.38	13.1mi
31 Mar	Reading parkrun #129	32:16	43.88	5km
24 Mar	Reading Parkrun #128	21:56	64.55	5km
12 Feb	Bramley 20 SB	2:45:46	59.56	20mi
11 Feb	Reading parkrun	21:13	66.73	5km
4 Feb	Reading parkrun	38:34	36.71	5km
28 Jan	Reading parkrun	37:48	37.46	5km
22 Jan	TVXC League - Bracknell	42:42	53.93	5mi
14 Jan	Reading parkrun #118	20:28	69.18	5km
8 Jan	TVXC League - Tadley	39:56	57.66	5mi
2 Jan	Cliveden XC SB	48:41	56.97	6mi
2011		Result	WAVA	Distance
31 Dec	The Gut Buster - 10M	1:18:04	60.81	10mi
26 Dec	black park parkrun	21:19	66.42	5km
24 Dec	Reading parkrun #115	40:18	35.13	5km
18 Dec	TVXC League - Reading	45:56	50.13	5mi
13 Nov	TVXC League - Datchet	39:46	68.57	5.9mi
12 Nov	Reading parkrun #109	20:51	67.91	5km
6 Nov	Marlow Half Marathon	1:37:17	64.54	13.1mi
30 Oct	TVXC League - Metros	40:48	56.44	5mi
16 Oct	Tadley Runners 10 SB	1:10:33	67.29	10mi
15 Oct	Reading parkrun #105	34:50	40.65	5km
25 Sep	Mortimer 10K SB	42:28	67.68	10km
10 Sep	Reading parkrun #100	21:08	66.99	5km
4 Sep	Maidenhead Half Marathon	1:35:51	65.50	13.1mi
27 Aug	Reading parkrun #98	26:28	53.49	5km
21 Aug	Burnham Beeches Half Marathon	1:39:52	62.87	13.1mi
20 Aug	Reading parkrun #97	21:46	65.05	5km
13 Aug	Reading parkrun #96	20:40	68.51	5km
30 Jul	Reading parkrun	35:29	39.90	5km
23 Jul	Reading parkrun #93	20:32	68.95	5km
16 Jul	Reading parkrun #92	21:22	66.26	5km
9 Jul	Reading parkrun #91 SB	20:32	68.95	5km
18 Jun	Reading parkrun #89	26:40	52.69	5km
11 Jun	Reading parkrun #88	20:58	67.01	5km
28 May	Reading parkrun #86	25:49	54.42	5km
22 May	Edinburgh Marathon SB	3:47:37	57.36	26.2mi
15 May	Woodley 10k	47:27	60.08	10km
14 May	Reading parkrun #84	35:56	39.10	5km
7 May	Reading parkrun	26:55	52.20	5km
2 May	Shinfield 10k	47:27	60.08	10km
30 Apr	Reading parkrun #82	35:48	39.25	5km
29 Apr	Frimley Lodge parkrun (The Wedding parkrun)	26:20	53.35	5km
23 Apr	Reading parkrun #81	36:18	38.70	5km
27 Mar	Kingston Breakfast Run PB	2:02:45	62.78	16mi
20 Mar	Reading Half Marathon SB	1:33:06	66.88	13.1mi
12 Feb	Reading parkrun #71	27:04	51.91	5km
30 Jan	TVXC League - Bracknell	42:40	62.30	5.8mi
23 Jan	TVXC league - Finch Coasters	40:46	56.03	5mi
8 Jan	Reading parkrun #66	27:14	51.59	5km
2 Jan	TVXC league - Reading	43:37	62.01	5.9mi
1 Jan	Reading parkrun #65	29:51	47.07	5km
2010		Result	WAVA	Distance
26 Dec	black park park run	27:54	50.36	5km
18 Dec	Reading parkrun #64 SB	22:32	62.35	5km
4 Dec	Reading parkrun #62	26:45	52.52	5km
28 Nov	TVXC League - Sandhurst	38:43	59.00	5mi
27 Nov	Reading parkrun #61	24:57	56.31	5km
13 Nov	Reading parkrun	26:49	52.39	5km
31 Oct	Halloween 5 Nite Run	23:49	58.99	5km
30 Oct	Reading parkrun	26:30	53.02	5km
3 Oct	Reading O2O 10K SB	46:30	61.30	10km
30 May	Ropley 10k	47:47	59.18	10km
2008		Result	WAVA	Distance
18 May	Woodley 10k SB	48:55	56.89	10km
2 Mar	Reading Half Marathon SB	1:47:42	56.40	13.1mi
2005		Result	WAVA	Distance
6 Mar	Reading Half Marathon SB	1:41:18	58.63	13.1mi
2000		Result	WAVA	Distance
24 Jun	Datchet Dash SB	45:13	58.73	10km
12 Mar	Reading Half Marathon SB	1:38:47	58.86	13.1mi
1993		Result	WAVA	Distance
3 May	Shinfield 10k SB	45:10	58.45	10km
1990		Result	WAVA	Distance
7 May	Shinfield 10k		0.00	10km
1989		Result	WAVA	Distance
18 Jun	Wargrave 10K	44:08	59.82	10km
21 May	The Quantel Littlecote Challenge Hungerford PB	1:28:23	65.59	13.1mi
1 May	Shinfield 10k SB	43:25	60.81	10km
1987		Result	WAVA	Distance
14 Jun	Andover	1:33:01	62.33	13.1mi
24 May	PURTON	1:30:10	64.30	13.1mi
4 May	Shinfield 10k PB	39:15	67.26	10km
26 Apr	Bracknell Half Marathon SB	1:29:17	64.93	13.1mi
5 Apr	Reading Half Marathon	1:34:55	61.08	13.1mi
1986		Result	WAVA	Distance
7 Sep	Courage half marathon SB	1:45:05	55.17	13.1mi
1982		Result	WAVA	Distance
6 Nov	Depot half marathon PB	1:40:06	58.84	13.19mi

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	125	117	145	127	116	120	105	109	68	0	0	0	1031
2024	151	151	177	119	137	84	101	179	124	0	0	0	1223
2024	0	0	0	14	89	258	293	58	16	0	0	0	729
2023	70	67	67	60	76	102	107	74	74	87	106	111	1001
2023	187	177	158	68	30	93	145	189	173	105	91	118	1534
2023	0	0	9	109	155	199	65	63	30	16	14	0	659
2022	87	63	67	100	106	97	69	82	80	91	66	70	979
2022	4	11	42	44	49	36	105	96	65	110	151	114	825
2022	51	7	79	192	221	213	96	94	179	101	3	23	1261
2021	16	25	22	74	53	43	54	53	38	71	88	109	647
2021	0	0	0	2	2.5	1.6	0	0	0	0	0	0	6.2
2021	261	258	252	303	196	111	200	201	104	171	162	0	2218
2021	0	0	0	53	70	155	48	58	126	126	136	28	799
2021	0	0	0	0	2	0	0	0	0	0	0	0	2
2020	39	23	24	3	22	1	4	31	26	31	52	42	298
2020	0	0	0	0	0	0	0	3.6	4.7	6.4	1.5	2.1	18.3
2020	204	211	194	163	243	275	277	219	193	183	215	223	2601
2020	42	16	64	98	71	0	0	40	330	187	150	136	1134
2019	28	34	40	34	30	45	36	38	29	25	94	49	482
2019	0	0	0	0	0	0	0.9	3.2	0	0	0	0	4.1
2019	129	179	154	128	125	146	160	106	189	172	41	172	1701
2019	93	152	89	111	165	157	202	151	155	90	15	73	1450
2018	11	43	37	45	6	6	23	16	32	49	38	28	332
2018	131	56	155	90	122	164	68	127	176	157	194	67	1508
2018	7	0	0	27	156	181	118	178	248	93	172	152	1332
2017	9	6	3	7	16	16	6	9	4	3	7	2	89
2017	148	138	157	105	148	79	123	148	158	131	123	87	1546
2017	90	49	117	27	144	111	118	127	80	89	96	42	1089
2016	0	1	4	10	7	3	24	0	0	2	3	8	64
2016	3.2	6	2.5	2.3	0	0	0	0	0	0	0	0	14
2016	146	165	162	124	133	124	67	124	142	188	132	107	1614
2016	0	0	0	0	38	0	191	126	83	81	60	197	776
2015	0	0	0	4	0	0	0	0	0	0	0	3	7
2015	1.1	2.4	3.2	1.8	2.2	2.5	2.2	2	3.5	2.1	2.8	2.5	28.3
2015	135	153	142	130	153	158	66	54	66	137	98	115	1406
2015	33	65	155	46	50	37	215	141	73	0	0	12	825
2014	3	0	0	0	0	0	0	0	0	0	0	0	3
2014	77	112	148	104	34	81	113	165	129	103	94	101	1263
2014	161	117	86	65	75	164	95	154	96	0	0	0	1013
2013	0	0	0	0	0	0	0	0	0	0	0	5	5
2013	125	71	52	81	92	122	85	113	116	137	140	101	1236
2013	0	91	163	68	93	46	31	20	0	0	0	0	513
2012	0	0	0	0	0	0	6	0	0	0	0	0	6
2012	130	123	51	97	86	74	128	91	113	87	133	163	1275
2012	0	43	89	0	12	0	18	0	27	15	0	0	203

Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30
0.9mi, 16:01 Walk - General 🚶‍♂️ 1) 0.93mi - 16:01(17:09/mi) 89/118bpm [1526b/mi] 74cal 61/65rpm 3.5/3.99mph Add a comment 1.7mi, 30:02 Walk - General 🚶‍♂️Walk to the Goodies to meet Kev. 1) 1.68mi - 30:02(17:50/mi) 109/142bpm [1945b/mi] 212cal 61/66rpm 3.36/5.28mph Add a comment 0mi, 7:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 31:07 Cross - Yoga Runna Yoga for runners with coach Torzi. Add a comment 0.7mi, 13:46 Walk - General 🚶‍♂️Cool down walk. Soaked 🌧️ 1) 0.73mi - 13:46(18:45/mi) 95/138bpm [1781b/mi] 76cal 60/64rpm 3.2/4.4mph Add a comment 3.1mi, 23:37 Run - parkrun 🏃‍♂️ Tidworth parkrun all grass cheeky climb near the end of both laps. Did not stop raining 🌧️. 1) 1mi - 7:31(7:31/mi) 129/149bpm [971b/mi] 83cal 7.97/9.91mph 2) 1mi - 7:37(7:37/mi) 135/141bpm [1027b/mi] 88cal 7.89/8.5mph 3) 1mi - 7:42(7:42/mi) 136/145bpm [1048b/mi] 88cal 7.79/8.54mph 4) 0.12mi - 47(6:29/mi) 139/140bpm [902b/mi] 9cal 9.25/9.04mph 24th Aug 2024, 12:52pm chunkywizard wrote: Well done! 24th Aug 2024, 6:17pm ferret wrote: Well run :-) Add a comment 0.4mi, 8:35 Walk - General 🚶‍♂️A little stroll in the rain after driving. 1) 0.36mi - 8:35(23:50/mi) 91/98bpm [2168b/mi] 43cal 54/63rpm 2.52/3.05mph Add a comment	0mi, 6:00 Cross - Stretching Spinal hygiene stretches. Add a comment 1.6mi, 48:31 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 1.61mi - 48:31(30:04/mi) 106/149bpm [3186b/mi] 312cal 51/62rpm 2/3.09mph Add a comment 0mi, 7:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 8:00 Cross - Stretching Runna - stretching 🙆‍♂️ Add a comment 0.4mi, 6:47 Walk - General 🚶‍♂️Cool down 1) 0.35mi - 6:47(19:38/mi) 114/124bpm [2237b/mi] 60cal 59/62rpm 3.06/3.61mph Add a comment 16mi, 2:17:55 Run - Long Run 🏃‍♂️ Long run - ran it quicker than usual for long runs tired by the end laying my trust in the Runna training app. 1) 1mi - 8:45(8:45/mi) 125/138bpm [1093b/mi] 93cal 6.86/7.7mph 2) 1mi - 8:26(8:26/mi) 123/127bpm [1038b/mi] 80cal 7.11/7.37mph 3) 1mi - 8:28(8:28/mi) 123/129bpm [1041b/mi] 73cal 7.09/7.51mph 4) 1mi - 8:52(8:52/mi) 122/129bpm [1081b/mi] 70cal 6.77/7.31mph 5) 1mi - 8:16(8:16/mi) 121/124bpm [1000b/mi] 58cal 7.26/7.53mph 6) 1mi - 8:29(8:29/mi) 120/125bpm [1019b/mi] 58cal 7.07/7.58mph 7) 1mi - 8:47(8:47/mi) 121/125bpm [1063b/mi] 59cal 6.83/7.35mph 8) 1mi - 8:50(8:50/mi) 121/125bpm [1068b/mi] 58cal 6.8/7.2mph 9) 1mi - 8:31(8:31/mi) 123/128bpm [1048b/mi] 59cal 7.04/7.26mph 10) 1mi - 9:08(9:08/mi) 125/129bpm [1142b/mi] 67cal 6.57/7.14mph 11) 1mi - 8:24(8:24/mi) 120/127bpm [1008b/mi] 50cal 7.14/7.7mph 12) 1mi - 8:22(8:22/mi) 122/135bpm [1020b/mi] 53cal 7.18/7.43mph 13) 1mi - 8:27(8:27/mi) 128/146bpm [1082b/mi] 65cal 7.1/7.53mph 14) 1mi - 8:31(8:31/mi) 126/130bpm [1074b/mi] 60cal 7.04/7.35mph 15) 1mi - 9:07(9:07/mi) 126/131bpm [1149b/mi] 61cal 6.58/7.1mph 16) 1mi - 8:32(8:32/mi) 129/134bpm [1101b/mi] 65cal 7.03/7.91mph 25th Aug 2024, 12:17pm Sombrero wrote: Top banana - great miles 25th Aug 2024, 4:42pm Rosehip wrote: looks good :) 25th Aug 2024, 9:27pm alpenrose wrote: Great running :) 25th Aug 2024, 10:07pm Corrah wrote: Good stuff 👍 Add a comment	0mi, 6:30 Cross - Stretching Spinal hygiene stretching. Add a comment 0mi, 59:00 Cross - Strength Runna strength workout Loading up Legs & Core. 3 sets of Toe walks, Mountain climbers, Heel walks, Clam shells with band 40 seconds each effort. 3 sets of Hamstring walkout 36, Standing March with band. 3 sets of Step down, Bent knee calf raises 2 sets of Walking lunge 20 each time, Loaded walking calf raises 40 seconds 2 sets of diagonal toe tap 20 each effort, side Planks 40 seconds each side both times. Add a comment 2.1mi, 1:48:15 Walk - General 🦮🚶‍♀️🚶‍♂️Swallowfield show wandering. 1) 2.06mi - 1:48:15(52:39/mi) 82/127bpm [4318b/mi] 380cal 57/113rpm 1.14/3.21mph Add a comment 1.6mi, 1:09:52 Walk - General 🦮🚶‍♀️🚶‍♂️ Pamper our pets wanderings at Ascot racecourse. 1) 1.56mi - 1:09:52(44:41/mi) 81/148bpm [3619b/mi] 248cal 56/64rpm 1.34/4.07mph Add a comment 0mi, 6:30 Cross - Stretching Spinal hygiene stretches Add a comment	0mi, 6:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0.8mi, 16:11 Walk - General 🚶‍♂️ Sent to the Co-op (coffee). 1) 0.82mi - 16:11(19:41/mi) 81/89bpm [1594b/mi] 60cal 60/64rpm 3.05/4.24mph Add a comment 12.1mi, 1:03:42 Bike - General 🚵‍♂️ Ride on MTBike. 1) 5mi - 27:49(5:34/mi) 124/161bpm [690b/mi] 261cal 10.78/15.28mph 2) 5mi - 24:41(4:56/mi) 123/156bpm [607b/mi] 191cal 12.16/21.39mph 3) 2.14mi - 11:12(5:14/mi) 114/148bpm [598b/mi] 60cal 11.45/15.92mph Add a comment 0mi, 6:00 Cross - Stretching Spinal hygiene stretching Add a comment 0mi, 8:30 Cross - Stretching Runna stretches Add a comment 1.1mi, 19:09 Walk - General 🚶‍♂️Cool down. 1) 1.1mi - 19:09(17:24/mi) 104/129bpm [1810b/mi] 130cal 60/65rpm 3.45/4.38mph Add a comment 7.5mi, 1:06:59 Run - Steady-State 🏃‍♂️ Runna said no faster than 8:55 min miles. Got a little bit carried away for mile 2 🙄. 1) 1mi - 8:58(8:58/mi) 121/127bpm [1084b/mi] 88cal 6.7/7.41mph 2) 1mi - 8:23(8:23/mi) 125/133bpm [1047b/mi] 84cal 7.16/7.7mph 3) 1mi - 9:00(9:00/mi) 124/132bpm [1116b/mi] 82cal 6.67/7.62mph 4) 1mi - 9:12(9:12/mi) 121/130bpm [1114b/mi] 70cal 6.52/6.99mph 5) 1mi - 9:04(9:04/mi) 120/126bpm [1089b/mi] 63cal 6.61/6.8mph 6) 1mi - 9:01(9:01/mi) 121/125bpm [1091b/mi] 62cal 6.66/7.01mph 7) 1mi - 8:54(8:54/mi) 122/127bpm [1086b/mi] 62cal 6.74/7.28mph 8) 0.5mi - 4:27(8:55/mi) 124/133bpm [1105b/mi] 32cal 6.74/6.95mph 27th Aug 2024, 11:00am Autumnleaves wrote: Great run x 27th Aug 2024, 1:02pm Rosehip wrote: good hour :) 27th Aug 2024, 4:10pm Sombrero wrote: Good work, and well reigned in - I find the same when I'm sticking to a pace or heartrate - have to pull it back :-) Add a comment 0.8mi, 14:02 Walk - General 🚶‍♂️Warm up 1) 0.83mi - 14:02(16:59/mi) 85/97bpm [1443b/mi] 58cal 61/66rpm 3.53/4.53mph Add a comment 0mi, 5:00 Cross - Mobility Runna warm up. Add a comment	0mi, 6:00 Cross - Stretching Spinal hygiene stretching.🙆 Add a comment 2.5mi, 43:34 Walk - General 🚶‍♂️Evening walk. 1) 2.51mi - 43:34(17:20/mi) 110/156bpm [1907b/mi] 340cal 62/67rpm 3.46/5.24mph Add a comment 15.5mi, 1:25:53 Bike - General 🚵‍♂️ MTBike. 1) 5mi - 27:53(5:35/mi) 97/142bpm [541b/mi] 156cal 10.76/18.49mph 2) 5mi - 26:16(5:15/mi) 99/148bpm [520b/mi] 132cal 11.42/21.27mph 3) 5mi - 29:16(5:51/mi) 106/140bpm [621b/mi] 163cal 10.25/14.88mph 4) 0.53mi - 2:29(4:41/mi) 115/145bpm [538b/mi] 17cal 12.83/15.76mph Add a comment 0mi, 6:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 6:00 Cross - Stretching Stretching with Runna Add a comment 0.5mi, 9:19 Walk - General 🚶‍♂️Cool down. 1) 0.48mi - 9:19(19:17/mi) 109/125bpm [2103b/mi] 71cal 59/63rpm 3.11/4.26mph Add a comment 9.5mi, 1:25:30 Run - Intervals Runna said - 3.1 mile no faster than 8:55 0.2 @ 7:45 into 0.2 @ 7:05 with 1min 30 seconds walk recovery repeat 10 times. Messed up after first effort did not take the recovery walk 🙄 finish with 1:2 mile easy. Tough session this one warmer weather probably also made it hard work. 1) 1mi - 8:51(8:51/mi) 124/134bpm [1097b/mi] 93cal 6.78/7.78mph 2) 1mi - 9:09(9:09/mi) 130/134bpm [1190b/mi] 100cal 6.55/6.8mph 3) 1mi - 9:04(9:04/mi) 132/139bpm [1197b/mi] 96cal 6.62/6.93mph 4) 0.1mi - 56(9:18/mi) 135/137bpm [1255b/mi] 10cal 6.45/6.53mph 5) 0.12mi - 2:00(16:51/mi) 108/135bpm [1820b/mi] 10cal 3.56/6.49mph 6) 0.2mi - 1:35(7:55/mi) 119/136bpm [941b/mi] 10cal 7.58/8.83mph 7) 0.2mi - 1:28(7:21/mi) 123/132bpm [905b/mi] 11cal 8.16/8.7mph 8) 0.19mi - 1:30(7:49/mi) 129/131bpm [1008b/mi] 14cal 7.68/8.29mph 9) 0.2mi - 1:25(7:04/mi) 130/133bpm [918b/mi] 13cal 8.49/8.47mph 10) 0.2mi - 1:30(7:32/mi) 129/131bpm [973b/mi] 14cal 7.96/8.5mph 11) 0.09mi - 1:30(17:00/mi) 122/128bpm [2073b/mi] 11cal 3.53/8.5mph 12) 0.2mi - 1:30(7:30/mi) 124/134bpm [930b/mi] 11cal 8/8.6mph 13) 0.2mi - 1:22(6:50/mi) 128/133bpm [875b/mi] 11cal 8.78/9.43mph 14) 0.1mi - 1:30(15:22/mi) 120/133bpm [1844b/mi] 10cal 3.91/9mph 15) 0.2mi - 1:25(7:07/mi) 124/138bpm [883b/mi] 10cal 8.42/8.95mph 16) 0.2mi - 1:22(6:52/mi) 137/139bpm [941b/mi] 15cal 8.73/8.68mph 17) 0.09mi - 1:30(15:48/mi) 126/139bpm [1990b/mi] 12cal 3.8/8.75mph 18) 0.2mi - 1:31(7:34/mi) 131/143bpm [992b/mi] 13cal 7.93/9mph 19) 0.2mi - 1:24(7:02/mi) 144/151bpm [1012b/mi] 17cal 8.53/8.68mph 20) 0.1mi - 1:30(15:06/mi) 131/149bpm [1978b/mi] 14cal 3.97/8.7mph 21) 0.2mi - 1:31(7:34/mi) 134/145bpm [1013b/mi] 14cal 7.94/8.72mph 22) 0.2mi - 1:23(6:53/mi) 144/146bpm [991b/mi] 17cal 8.72/8.68mph 23) 0.11mi - 1:30(13:19/mi) 133/147bpm [1771b/mi] 14cal 4.51/8.81mph 24) 0.2mi - 1:33(7:47/mi) 131/142bpm [1019b/mi] 13cal 7.71/8.64mph 25) 0.2mi - 1:24(7:00/mi) 142/144bpm [994b/mi] 16cal 8.57/8.68mph 26) 0.09mi - 1:30(15:50/mi) 123/142bpm [1948b/mi] 9cal 3.79/8.72mph 27) 0.2mi - 1:33(7:43/mi) 138/165bpm [1065b/mi] 14cal 7.77/8.43mph 28) 0.2mi - 1:31(7:37/mi) 145/148bpm [1104b/mi] 19cal 7.88/9.14mph 29) 0.09mi - 1:30(16:34/mi) 132/150bpm [2187b/mi] 13cal 3.62/8.37mph 30) 0.2mi - 1:34(7:49/mi) 138/151bpm [1080b/mi] 15cal 7.67/8.31mph 31) 0.2mi - 1:26(7:08/mi) 143/146bpm [1020b/mi] 17cal 8.41/8.68mph 32) 0.09mi - 1:30(16:17/mi) 132/146bpm [2149b/mi] 13cal 3.69/8.68mph 33) 0.2mi - 1:33(7:47/mi) 136/145bpm [1059b/mi] 14cal 7.71/8.64mph 34) 0.2mi - 1:27(7:14/mi) 144/147bpm [1042b/mi] 17cal 8.29/8.91mph 35) 0.09mi - 1:30(17:10/mi) 132/144bpm [2266b/mi] 12cal 3.49/9mph 36) 1mi - 8:55(8:55/mi) 137/150bpm [1221b/mi] 88cal 6.73/7.2mph 37) 0.2mi - 1:40(8:18/mi) 136/137bpm [1128b/mi] 15cal 7.23/7.24mph 38) 0.06mi - 28(7:47/mi) 136/136bpm [1059b/mi] 4cal 7.71/7.26mph 28th Aug 2024, 12:42pm Sombrero wrote: Nice. Looks a tough session! 28th Aug 2024, 1:04pm alpenrose wrote: Very good. Add a comment 1.1mi, 19:21 Walk - General 🚶‍♂️Warm up. 1) 1.06mi - 19:21(18:13/mi) 82/92bpm [1494b/mi] 73cal 60/62rpm 3.29/4.26mph Add a comment 0mi, 5:00 Cross - Mobility Runna warm up. Add a comment	0mi, 6:06 Cross - Stretching Spinal hygiene stretches. Add a comment 15.6mi, 1:26:38 Bike - General 🚵‍♂️ MTBike Finally finished last years cycling virtual challenge. 1) 5mi - 25:56(5:11/mi) 99/147bpm [513b/mi] 150cal 11.57/16.41mph 2) 5mi - 29:17(5:51/mi) 95/138bpm [556b/mi] 131cal 10.24/18.68mph 3) 5mi - 27:49(5:34/mi) 94/130bpm [523b/mi] 120cal 10.78/19.81mph 4) 0.56mi - 3:36(6:25/mi) 91/120bpm [584b/mi] 13cal 9.35/13.02mph Add a comment 0mi, 56:04 Cross - Strength Runna work out - Building Strength 2 sets 30 seconds each- Squat to calf raise, Travelling press up walk out, Bodyweight squat, Press up position walk out 3 sets of Single leg straight leg deadlift knee drive 3 sets of 12 on each leg 3 sets of press up position diagonal toe tap 36 in total 2 sets of single leg glute bridge 40 total, press ups 24 in total 2 sets of Lateral walk with band 40 in total, Knee drive 40 in total 2 sets of Deadbug 36 in total, hurdle hops 40 in total. 30th Aug 2024, 11:35am Autumnleaves wrote: Looks a good session Add a comment 3mi, 1:22:35 Walk - General 🚶‍♂️Walk some on my own some with pinktinkrrr & others with dogs 🐶. Stumbled across a police training area (unused car park) quickly turned round as a group of policemen started heading my way………… 1) 3.02mi - 1:22:35(27:23/mi) 85/146bpm [2328b/mi] 314cal 56/80rpm 2.19/3.88mph 29th Aug 2024, 8:03pm Sombrero wrote: 'Ello 'ello 'ello. Add a comment 1.7mi, 1:05:53 Walk - Dog Walking 🦮🦮🦮 🚶‍♀️🚶‍♂️Walking the neighbours dog while they are away. Had to carry one of them for a while Lucy the old girl decided she had enough 🤷‍♂️ 1) 1.72mi - 1:05:53(38:18/mi) 100/143bpm [3830b/mi] 354cal 58/80rpm 1.57/3.19mph Add a comment 0mi, 6:25 Cross - Stretching Runna stretches Add a comment 5.1mi, 45:52 Run - Steady-State Runna said easy run no faster than 8:55. 1) 1mi - 9:10(9:10/mi) 137/152bpm [1257b/mi] 114cal 6.54/7.22mph 2) 1mi - 8:44(8:44/mi) 148/183bpm [1293b/mi] 117cal 6.87/7.26mph 3) 1mi - 8:49(8:49/mi) 175/180bpm [1542b/mi] 143cal 6.81/7.01mph 4) 1mi - 9:08(9:08/mi) 178/183bpm [1625b/mi] 151cal 6.57/7.01mph 5) 1mi - 9:02(9:02/mi) 178/182bpm [1608b/mi] 150cal 6.64/7.08mph 6) 0.11mi - 59(8:33/mi) 177/181bpm [1513b/mi] 16cal 7.02/6.95mph 29th Aug 2024, 3:25pm Sombrero wrote: Nicely done ✔️ Add a comment	0.9mi, 31:03 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 0.93mi - 31:03(33:13/mi) 106/148bpm [3521b/mi] 212cal 51/75rpm 1.81/3.17mph Add a comment 0mi, 6:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 7:30 Cross - Stretching Runna stretching Add a comment 6.8mi, 56:02 Run - Tempo 🏃‍♂️Late going out as I forgot I had to walk neighbours dogs. Warm was hanging at the end of the Tempo segment. 1) 1mi - 9:14(9:14/mi) 113/123bpm [1043b/mi] 78cal 6.5/7.56mph 2) 0.9mi - 7:59(8:52/mi) 117/120bpm [1037b/mi] 66cal 6.77/6.99mph 3) 1mi - 7:59(7:59/mi) 128/138bpm [1021b/mi] 81cal 7.52/8.08mph 4) 1mi - 7:46(7:46/mi) 133/139bpm [1033b/mi] 84cal 7.72/8.16mph 5) 1mi - 7:34(7:34/mi) 135/138bpm [1021b/mi] 81cal 7.93/8.29mph 6) 1mi - 7:54(7:54/mi) 136/140bpm [1075b/mi] 84cal 7.59/7.99mph 7) 0.3mi - 2:18(7:41/mi) 137/141bpm [1053b/mi] 25cal 7.8/8.22mph 8) 0.6mi - 5:19(8:51/mi) 132/140bpm [1168b/mi] 46cal 6.78/7.89mph 30th Aug 2024, 12:31pm Sombrero wrote: Nicely done ✔️ Add a comment 0.8mi, 14:30 Walk - General 🚶‍♂️Warm up walk. 1) 0.82mi - 14:30(17:45/mi) 77/79bpm [1366b/mi] 44cal 60/63rpm 3.38/4.11mph Add a comment 1.2mi, 55:55 Walk - Dog Walking 🦮🦮🦮🚶‍♀️🚶‍♂️Walking neighbours 2 with Cairo 1) 1.17mi - 55:55(47:41/mi) 88/129bpm [4197b/mi] 233cal 58/71rpm 1.26/3.34mph Add a comment
Sat 31st Aug Aug 31	Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6
15.1mi, 1:18:36 Bike - General 🚵‍♂️ MTBike 1) 5mi - 26:18(5:16/mi) 112/136bpm [589b/mi] 204cal 11.4/16.45mph 2) 5mi - 24:49(4:58/mi) 109/150bpm [541b/mi] 147cal 12.09/18.72mph 3) 5mi - 27:04(5:25/mi) 127/155bpm [687b/mi] 236cal 11.08/18.43mph 4) 0.09mi - 25(4:49/mi) 140/147bpm [675b/mi] 4cal 12.45/13.42mph Add a comment 0mi, 6:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 31:19 Cross - Yoga Runna mobility session - Yoga for runners Beginning to enjoy these 🙂 Add a comment 0.7mi, 15:09 Walk - General 🚶‍♂️Recovery walk 1) 0.71mi - 15:09(21:16/mi) 89/110bpm [1892b/mi] 71cal 62/89rpm 2.82/5.82mph Add a comment 3mi, 25:57 Run - parkrun 🏃‍♂️ Church Mead parkrun hilly run Basically you go up come back down & repeat 16th position 1st old git 😎 1) 1mi - 9:38(9:38/mi) 160/169bpm [1541b/mi] 141cal 6.23/8.18mph 2) 1mi - 8:24(8:24/mi) 131/165bpm [1100b/mi] 83cal 7.14/9.23mph 3) 0.98mi - 7:56(8:06/mi) 132/137bpm [1069b/mi] 78cal 7.41/9.71mph 31st Aug 2024, 11:42am Rosehip wrote: well done :) 31st Aug 2024, 12:31pm Sombrero wrote: Sounds hard work. :-) Well done. 31st Aug 2024, 12:54pm xineoph wrote: Tough Parkrun. 31st Aug 2024, 6:02pm chunkywizard wrote: After a Wilson number?good running by the way! 1st Sep 2024, 10:34am alpenrose wrote: Hurray for 1st old git. :) Add a comment 0.9mi, 22:00 Walk - General 🚶‍♂️Walk to stretch legs after drive. 1) 0.9mi - 22:00(24:24/mi) 105/130bpm [2561b/mi] 153cal 57/62rpm 2.46/4.05mph Add a comment	0mi, 6:00 Cross - Stretching Spinal hygiene stretches. Add a comment 2mi, 55:33 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️Muggy stopped for a quick 🍺 which was rather nice. 1) 2mi - 55:33(27:50/mi) 127/181bpm [3534b/mi] 527cal 55/75rpm 2.16/3.3mph Add a comment 0mi, 6:30 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 9:00 Cross - Stretching Runna - 🙆‍♂️ stretching Add a comment 1.8mi, 35:03 Walk - General 🚶‍♂️Cool down walk. 1) 1.77mi - 35:03(19:46/mi) 110/124bpm [2174b/mi] 245cal 59/63rpm 3.04/4.11mph Add a comment 17.4mi, 2:32:54 Run - Long Run 🏃‍♂️ Runna wanted 8.7 miles @ comfortable pace I aimed for 9 min miles then to run the last 8.7 miles @ 8:15 - 8:35 didn’t quite make it hills warmth and general tiredness to blame. Lovely temperature when I went out then slowly it slowly warmed up. 500 mil tailwind just before mile 8. 1) 1mi - 9:22(9:22/mi) 136/147bpm [1274b/mi] 113cal 6.4/6.89mph 2) 1mi - 8:40(8:40/mi) 137/145bpm [1187b/mi] 104cal 6.92/7.03mph 3) 1mi - 8:41(8:41/mi) 141/156bpm [1225b/mi] 105cal 6.9/7.37mph 4) 1mi - 9:03(9:03/mi) 126/145bpm [1139b/mi] 70cal 6.63/6.97mph 5) 1mi - 8:52(8:52/mi) 124/178bpm [1099b/mi] 58cal 6.77/6.91mph 6) 1mi - 9:00(9:00/mi) 122/144bpm [1098b/mi] 53cal 6.67/6.8mph 7) 1mi - 8:57(8:57/mi) 122/126bpm [1092b/mi] 52cal 6.7/6.97mph 8) 1mi - 9:15(9:15/mi) 121/137bpm [1118b/mi] 54cal 6.49/7.01mph 9) 0.7mi - 6:50(9:46/mi) 111/130bpm [1084b/mi] 29cal 6.15/6.49mph 10) 1mi - 8:16(8:16/mi) 119/124bpm [983b/mi] 44cal 7.26/7.87mph 11) 1mi - 8:24(8:24/mi) 121/129bpm [1016b/mi] 50cal 7.14/7.62mph 12) 1mi - 8:25(8:25/mi) 124/129bpm [1043b/mi] 57cal 7.13/7.72mph 13) 1mi - 8:34(8:34/mi) 127/131bpm [1087b/mi] 63cal 7.01/7.49mph 14) 1mi - 8:40(8:40/mi) 129/137bpm [1118b/mi] 68cal 6.92/7.45mph 15) 1mi - 8:49(8:49/mi) 129/157bpm [1138b/mi] 67cal 6.8/7.58mph 16) 1mi - 8:42(8:42/mi) 130/134bpm [1131b/mi] 66cal 6.9/7.68mph 17) 1mi - 8:26(8:26/mi) 152/185bpm [1282b/mi] 103cal 7.11/7.81mph 18) 0.7mi - 5:59(8:33/mi) 157/181bpm [1343b/mi] 81cal 7.01/7.28mph 1st Sep 2024, 12:05pm Rosehip wrote: Good miles :) how on earth do you work out your wiggly routes - and not get lost? 1st Sep 2024, 12:43pm Sombrero wrote: Excellent work 👏 1st Sep 2024, 3:42pm RRR-CAZ 🇬🇧 wrote: Most of it is in WSW circle that I know quite well by now ;-) 1st Sep 2024, 4:46pm Autumnleaves wrote: Fab! Add a comment 0mi, 4:00 Cross - Mobility Runna - warm up Add a comment	0mi, 6:00 Cross - Stretching Spinal hygiene stretching 🙆‍♂️. Add a comment 1.4mi, 34:29 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 1.37mi - 34:29(25:05/mi) 96/146bpm [2408b/mi] 180cal 54/60rpm 2.39/3.4mph Add a comment 1.5mi, 27:43 Walk - General 🚶‍♂️Afternoon walk. 1) 1.53mi - 27:43(18:04/mi) 83/102bpm [1500b/mi] 104cal 61/67rpm 3.32/4.66mph Add a comment	0mi, 4:55 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 7:00 Cross - Stretching Runna - stretches Add a comment 1mi, 18:01 Walk - General 🚶‍♂️Cool down walk. 1) 1.02mi - 18:01(17:42/mi) 89/125bpm [1576b/mi] 82cal 61/65rpm 3.39/4.42mph Add a comment 6.9mi, 1:02:28 Run - Steady-State 🏃‍♂️ Still muggy took a while to get the legs moving. Runna said easy run no faster than 8:50 min miles. 1) 1mi - 9:18(9:18/mi) 122/131bpm [1134b/mi] 93cal 6.45/7.24mph 2) 1mi - 8:44(8:44/mi) 120/125bpm [1047b/mi] 77cal 6.88/7.37mph 3) 1mi - 8:49(8:49/mi) 118/125bpm [1040b/mi] 66cal 6.81/7.31mph 4) 1mi - 9:01(9:01/mi) 115/123bpm [1037b/mi] 58cal 6.65/7.53mph 5) 1mi - 8:50(8:50/mi) 118/124bpm [1043b/mi] 62cal 6.79/7.2mph 6) 1mi - 9:04(9:04/mi) 119/125bpm [1080b/mi] 62cal 6.61/6.95mph 7) 0.2mi - 1:54(9:32/mi) 121/124bpm [1154b/mi] 13cal 6.29/6.74mph 8) 0.72mi - 6:47(9:27/mi) 122/125bpm [1153b/mi] 49cal 6.35/6.89mph 3rd Sep 2024, 8:40pm Sombrero wrote: Nice miles :-) 3rd Sep 2024, 8:55pm Autumnleaves wrote: Great running 3rd Sep 2024, 9:10pm Rosehip wrote: hour well spent :) Add a comment 0.6mi, 10:53 Walk - General 🚶‍♂️Warm up walk. 1) 0.6mi - 10:53(18:03/mi) 86/101bpm [1552b/mi] 47cal 60/68rpm 3.32/3.92mph Add a comment 0mi, 2:23 Cross - Mobility Runna - warm up Add a comment 0mi, 5:20 Cross - Stretching Spinal hygiene stretches Add a comment 0.7mi, 13:26 Walk - General 🚶‍♂️Brisk walk. 1) 0.69mi - 13:26(19:25/mi) 69/106bpm [1340b/mi] 29cal 60/65rpm 3.09/3.92mph Add a comment	0mi, 5:20 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 6:32 Cross - Stretching Stretching with Runna. Add a comment 1.2mi, 22:36 Walk - General 🚶‍♂️Cool down Randomly bumped into canteen lady from work who happens to live near by. 1) 1.23mi - 22:36(18:24/mi) 85/121bpm [1564b/mi] 91cal 60/64rpm 3.26/4.26mph Add a comment 3.8mi, 32:34 Run - Intervals 🏃‍♂️ Runna asked for 1.2 mile @ 8:55 followed by alternate 10 X 0.1 mile @ 6:55 10 X 0.1 @ 9:30 finish with 0.6 mile cool down. 1) 1mi - 8:47(8:47/mi) 120/129bpm [1053b/mi] 83cal 6.84/7.45mph 2) 0.2mi - 1:44(8:39/mi) 116/119bpm [1003b/mi] 14cal 6.94/6.97mph 3) 0.1mi - 44(7:23/mi) 118/120bpm [872b/mi] 6cal 8.12/8.91mph 4) 0.1mi - 56(9:25/mi) 121/124bpm [1139b/mi] 8cal 6.37/8.77mph 5) 0.1mi - 42(6:59/mi) 119/121bpm [830b/mi] 5cal 8.6/8.52mph 6) 0.1mi - 56(9:23/mi) 121/122bpm [1136b/mi] 8cal 6.39/8.37mph 7) 0.1mi - 45(7:27/mi) 122/122bpm [910b/mi] 6cal 8.05/8.16mph 8) 0.1mi - 58(9:38/mi) 116/128bpm [1118b/mi] 7cal 6.23/8.2mph 9) 0.1mi - 43(7:13/mi) 125/131bpm [903b/mi] 7cal 8.31/8.43mph 10) 0.1mi - 1:04(10:38/mi) 125/131bpm [1329b/mi] 10cal 5.64/8.47mph 11) 0.1mi - 50(8:24/mi) 126/129bpm [1059b/mi] 8cal 7.14/8.14mph 12) 0.1mi - 54(9:01/mi) 135/142bpm [1216b/mi] 10cal 6.66/8.35mph 13) 0.1mi - 43(7:14/mi) 129/130bpm [932b/mi] 7cal 8.3/8.7mph 14) 0.1mi - 52(8:38/mi) 132/135bpm [1139b/mi] 9cal 6.95/8.77mph 15) 0.1mi - 43(7:09/mi) 135/137bpm [965b/mi] 8cal 8.4/8.64mph 16) 0.1mi - 55(9:12/mi) 132/134bpm [1214b/mi] 9cal 6.53/8.66mph 17) 0.1mi - 44(7:22/mi) 131/132bpm [966b/mi] 7cal 8.14/8.56mph 18) 0.1mi - 55(9:08/mi) 134/138bpm [1224b/mi] 10cal 6.57/8.47mph 19) 0.1mi - 44(7:18/mi) 133/136bpm [970b/mi] 7cal 8.23/8.45mph 20) 0.1mi - 55(9:06/mi) 136/137bpm [1238b/mi] 10cal 6.59/8.54mph 21) 0.1mi - 43(7:08/mi) 135/137bpm [963b/mi] 8cal 8.42/8.72mph 22) 0.1mi - 58(9:37/mi) 135/141bpm [1299b/mi] 10cal 6.24/8.83mph 23) 0.6mi - 5:19(8:51/mi) 127/133bpm [1125b/mi] 47cal 6.77/7.35mph 4th Sep 2024, 8:10pm Autumnleaves wrote: Looks a busy session! Add a comment 0.8mi, 14:16 Walk - General 🚶‍♂️Warm up walk. 1) 0.81mi - 14:16(17:42/mi) 87/95bpm [1541b/mi] 63cal 60/66rpm 3.39/3.92mph Add a comment 0mi, 4:10 Cross - Mobility Runna - Warm up. Add a comment 0mi, 5:25 Cross - Stretching Spinal hygiene stretches. Add a comment 1mi, 19:14 Walk - General 🚶‍♂️Afternoon walk 1) 1.04mi - 19:14(18:27/mi) 77/120bpm [1420b/mi] 61cal 59/62rpm 3.25/4.26mph Add a comment	0mi, 6:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 57:00 Cross - Strength Runna Full body stretches workout. Fire hydrant 30 seconds each side, Press up position diagonal toe cap, Toe walk, Travelling press up walk out 2 sets all 30 seconds 3 sets of 6 knee drives on step each leg 3 sets of 6 press ups Single leg straight dead lift with knee drive 2 sets of 15 each side (tough movement this one). Swiss ball back extension 10 X 2 Single leg isometric hold 25 seconds each side X2 Shoulder focused press ups 10 X 2 Figure of 8s 12 reps X2 both directions Squat thrusts 2 sets of 12. 5th Sep 2024, 8:29pm Sombrero wrote: Oooh, is this all part of the runna thingy? 5th Sep 2024, 8:45pm RRR-CAZ 🇬🇧 wrote: Yes Som 👍 I shall add it to the title 5th Sep 2024, 8:49pm Sombrero wrote: My next thing to add to my training is some S&C. I'll be hopefully joining a gym soon and will be looking for some good sessions. I've watched several million on YouTube lol 5th Sep 2024, 8:59pm RRR-CAZ 🇬🇧 wrote: I like this because it’s all aimed at runners 5th Sep 2024, 9:58pm Sombrero wrote: Yeah, you still enjoying the runna app? 6th Sep 2024, 5:06am RRR-CAZ 🇬🇧 wrote: Yes although it is challenging Add a comment 2.5mi, 40:32 Walk - General 🚶‍♂️Walk while Cairo visited physio. 1) 2.46mi - 40:32(16:29/mi) 82/94bpm [1352b/mi] 145cal 63/90rpm 3.64/6.59mph Add a comment	2.2mi, 38:09 Walk - General 🚶‍♂️Walk track to chippie & met pinktinkrrr 1) 2.18mi - 38:09(17:30/mi) 79/121bpm [1383b/mi] 124cal 62/120rpm 3.43/6.16mph Add a comment 5mi, 40:36 Run - Intervals 🏃‍♂️ Runna said - 1.2 mile warm up 90 seconds walking recovery 4 X 1Km @ 7:10 min mile with 100 metres recovery finish with 1Km cool down. 1) 1mi - 8:49(8:49/mi) 108/126bpm [952b/mi] 67cal 6.81/7.18mph 2) 0.2mi - 1:42(8:32/mi) 111/114bpm [946b/mi] 13cal 7.04/7.18mph 3) 0.08mi - 1:30(19:27/mi) 99/111bpm [1925b/mi] 8cal 3.08/7.12mph 4) 0.6mi - 4:02(6:44/mi) 110/130bpm [740b/mi] 29cal 8.91/9.5mph 5) 0.16mi - 1:30(9:22/mi) 115/119bpm [1077b/mi] 12cal 6.41/9.18mph 6) 0.6mi - 4:06(6:50/mi) 126/132bpm [861b/mi] 40cal 8.78/9.23mph 7) 0.15mi - 1:30(9:42/mi) 128/134bpm [1242b/mi] 15cal 6.19/9.1mph 8) 0.6mi - 4:07(6:52/mi) 129/135bpm [885b/mi] 42cal 8.74/9.62mph 9) 0.14mi - 1:30(10:39/mi) 126/133bpm [1342b/mi] 14cal 5.63/8.58mph 10) 0.6mi - 3:58(6:36/mi) 130/136bpm [858b/mi] 39cal 9.09/9.37mph 11) 0.15mi - 1:30(9:57/mi) 129/134bpm [1283b/mi] 14cal 6.03/9.93mph 12) 0.6mi - 5:17(8:48/mi) 114/118bpm [1004b/mi] 30cal 6.81/7.08mph 13) 0.12mi - 1:05(9:00/mi) 115/117bpm [1035b/mi] 6cal 6.67/6.91mph 6th Sep 2024, 8:20pm Sombrero wrote: ooosh, that looks good 6th Sep 2024, 8:29pm Autumnleaves wrote: Impressive stuff! 6th Sep 2024, 9:13pm Rosehip wrote: great efforts :) 7th Sep 2024, 8:48am alpenrose wrote: Good work Add a comment 2mi, 35:41 Walk - General 🚶‍♂️Walk to track. 1) 2.01mi - 35:41(17:43/mi) 79/91bpm [1400b/mi] 118cal 62/120rpm 3.39/4.32mph Add a comment 0.8mi, 13:50 Walk - General Afternoon Walk Late starting Garmin 🙄 1) 0.79mi - 13:50(17:36/mi) 73/80bpm [1285b/mi] 35cal 62/66rpm 3.41/4.93mph Add a comment 0.2mi, 5:00 Walk - General Missed bit of walk after not starting Garmin Add a comment
Sat 7th Sep Sep 7	Sun 8th Sep Sep 8	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13
1.6mi, 45:59 Walk - Dog Walking 🦮🚶‍♂️ 1) 1.59mi - 45:59(28:59/mi) 90/125bpm [2608b/mi] 207cal 57/63rpm 2.07/3.95mph Add a comment 0mi, 30:21 Cross - Mobility Runna mobility session - Yoga for runners Add a comment 0mi, 6:00 Cross - Stretching Spinal hygiene stretches. Add a comment 15.8mi, 1:27:13 Bike - General 🚵‍♂️ Pootle around on MTBike. 1) 5mi - 28:10(5:38/mi) 122/164bpm [687b/mi] 254cal 10.65/20.5mph 2) 5mi - 27:20(5:28/mi) 106/150bpm [579b/mi] 138cal 10.98/16.78mph 3) 5mi - 27:04(5:25/mi) 109/158bpm [590b/mi] 156cal 11.08/17.22mph 4) 0.83mi - 4:39(5:38/mi) 120/135bpm [676b/mi] 36cal 10.65/14.44mph Add a comment 0.3mi, 6:37 Walk - General 🐕🚶‍♀️🚶‍♂️Stroll back to car. 1) 0.26mi - 6:37(25:48/mi) 105/112bpm [2709b/mi] 47cal 56/61rpm 2.33/2.96mph Add a comment 3.1mi, 23:15 Run - parkrun 🏃‍♂️ Edenbrook parkrun run to feel without hitting the red zone felt comfortable - ish 😉 1) 1mi - 7:38(7:38/mi) 143/151bpm [1091b/mi] 100cal 7.86/8.68mph 2) 1mi - 7:25(7:25/mi) 143/157bpm [1060b/mi] 96cal 8.1/8.52mph 3) 1mi - 7:14(7:14/mi) 142/148bpm [1026b/mi] 90cal 8.3/8.89mph 4) 0.14mi - 59(6:53/mi) 146/158bpm [1006b/mi] 12cal 8.71/8.66mph 7th Sep 2024, 9:40am Rosehip wrote: well run :) 7th Sep 2024, 10:12am Autumnleaves wrote: Nice pacing 7th Sep 2024, 12:05pm Sombrero wrote: Nice work 7th Sep 2024, 5:46pm chunkywizard wrote: Nice pace for comfortable! 7th Sep 2024, 9:36pm alpenrose wrote: Well done speedy :) Add a comment 0.8mi, 20:19 Walk - General 🐕🚶‍♀️🚶‍♂️Walk to parkrun from new car park.Walked Cairo a little further before leaving them & headed back to start. 1) 0.75mi - 20:19(27:06/mi) 92/112bpm [2493b/mi] 102cal 53/60rpm 2.21/3.15mph Add a comment	0mi, 5:31 Cross - Stretching Spinal hygiene stretches. Add a comment 1.2mi, 40:36 Walk - Dog Walking 🐕🚶‍♂️ 1) 1.22mi - 40:36(33:23/mi) 110/154bpm [3672b/mi] 275cal 56/83rpm 1.8/3.49mph Add a comment 0mi, 7:00 Cross - Stretching Stretching with Runna Add a comment 1.1mi, 18:51 Walk - General 🚶‍♂️Cool down walk. 1) 1.05mi - 18:51(18:02/mi) 94/127bpm [1695b/mi] 99cal 60/119rpm 3.33/4.09mph Add a comment 8.7mi, 1:11:50 Run - Medium Long Run Runna wanted 8.7 miles with 6 miles @ 7:35 min miles. I gave it 1 mile warm up 6 miles effort not hitting target pace but close on most effort miles finished with 1.7 mile recovery cool down. 1) 1mi - 8:45(8:45/mi) 172/181bpm [1506b/mi] 139cal 6.85/8.43mph 2) 1mi - 7:37(7:37/mi) 142/181bpm [1082b/mi] 85cal 7.88/8.79mph 3) 1mi - 8:02(8:02/mi) 131/136bpm [1051b/mi] 72cal 7.48/8.04mph 4) 1mi - 7:42(7:42/mi) 135/140bpm [1039b/mi] 78cal 7.79/8.12mph 5) 1mi - 7:40(7:40/mi) 137/140bpm [1051b/mi] 78cal 7.82/8.12mph 6) 1mi - 7:45(7:45/mi) 138/140bpm [1070b/mi] 81cal 7.74/8.12mph 7) 1mi - 7:58(7:58/mi) 139/141bpm [1108b/mi] 82cal 7.53/7.87mph 8) 1mi - 9:33(9:33/mi) 129/140bpm [1231b/mi] 56cal 6.29/7.68mph 9) 0.7mi - 6:27(9:12/mi) 124/131bpm [1142b/mi] 27cal 6.52/7.06mph 10) 0.04mi - 22(8:43/mi) 129/131bpm [1124b/mi] 2cal 6.89/7.16mph 8th Sep 2024, 2:24pm Sombrero wrote: Some tough work outs! Well done Caz. 8th Sep 2024, 2:42pm Autumnleaves wrote: Well done! 8th Sep 2024, 4:52pm Rosehip wrote: close enough :) well run 9th Sep 2024, 7:21am alpenrose wrote: Good work :) Add a comment 0mi, 2:25 Cross - Mobility Runna mobility warm up Add a comment 0mi, 6:40 Cross - Stretching Spinal hygiene stretches. Add a comment 3mi, 54:24 Walk - General 🚶‍♂️Yomping. 1) 3mi - 54:24(18:07/mi) 76/114bpm [1377b/mi] 159cal 62/96rpm 3.31/6.59mph Add a comment 1.6mi, 30:39 Walk - General 🚶‍♂️Walk to junior parkrun and onto marshal position. 1) 1.55mi - 30:39(19:47/mi) 74/88bpm [1464b/mi] 83cal 59/65rpm 3.03/4.47mph Add a comment	0.6mi, 10:43 Walk - General 🚶‍♂️ 1) 0.62mi - 10:43(17:23/mi) 82/88bpm [1425b/mi] 42cal 63/68rpm 3.45/4.42mph Add a comment 0mi, 6:00 Cross - Stretching Spinal hygiene stretches. Add a comment 1.7mi, 48:17 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 1.72mi - 48:17(28:08/mi) 110/153bpm [3095b/mi] 327cal 54/97rpm 2.13/6.37mph Add a comment 0mi, 1:02:16 Cross - Strength Runna - Strength- Strong Foundation 2 sets of Walking lunges, press up position diagonal toe taps, Step up, Heel walks all 30 seconds. 4 sets of step up knee drive 4X6 each side. Dining chair. 2 sets of Abductor leg raise with band 2 X 10 each side 2 sets of Hamstring walk out 40 total Knee drive sets of 12 total 48 2 sets of banded (orange) side lunge 40 total Side plank raise with band (green) 12 reps 48 total 2 sets of Side plank 40 seconds each side Double drop calf raise on step 20 reps 40 total. Add a comment 0mi, 5:15 Cross - Stretching Spinal hygiene stretches. Add a comment 1.7mi, 44:52 Walk - Dog Walking 🚶‍♂️🚶‍♀️🐕🐕🐕 Charley with Cairo, Pip & Manny. 1) 1.74mi - 44:52(25:46/mi) 103/136bpm [2655b/mi] 274cal 56/64rpm 2.33/4.57mph Add a comment	0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 8:00 Cross - Stretching Stretching with Runna. Add a comment 1.1mi, 18:55 Walk - General 🚶‍♂️Cool down soaked through 🌧️ 1) 1.09mi - 18:55(17:18/mi) 100/131bpm [1729b/mi] 112cal 61/89rpm 3.47/5.3mph Add a comment 9.3mi, 1:24:07 Run - Medium Long Run 🏃‍♂️ Runna said easy run no faster then 8:50 min miles. Rain last 3 miles. 1) 1mi - 9:18(9:18/mi) 139/154bpm [1293b/mi] 118cal 6.45/6.74mph 2) 1mi - 9:01(9:01/mi) 142/154bpm [1281b/mi] 115cal 6.65/7.16mph 3) 1mi - 9:21(9:21/mi) 142/155bpm [1327b/mi] 115cal 6.42/6.82mph 4) 1mi - 9:07(9:07/mi) 138/146bpm [1259b/mi] 100cal 6.58/7.06mph 5) 1mi - 8:50(8:50/mi) 135/138bpm [1192b/mi] 84cal 6.8/7.24mph 6) 1mi - 8:59(8:59/mi) 133/137bpm [1195b/mi] 77cal 6.68/7.18mph 7) 1mi - 9:12(9:12/mi) 133/137bpm [1223b/mi] 73cal 6.53/7.2mph 8) 1mi - 8:54(8:54/mi) 133/137bpm [1184b/mi] 72cal 6.74/6.95mph 9) 1mi - 8:44(8:44/mi) 128/134bpm [1118b/mi] 52cal 6.87/7.41mph 10) 0.3mi - 2:41(8:56/mi) 130/137bpm [1162b/mi] 18cal 6.71/7.35mph 10th Sep 2024, 8:58pm Sombrero wrote: Top banana 10th Sep 2024, 9:10pm Autumnleaves wrote: Nice work :) Add a comment 0mi, 5:17 Cross - Mobility Runna warm up. Add a comment 0mi, 5:15 Cross - Stretching Spinal hygiene stretches. Add a comment 1.2mi, 23:06 Walk - General 🚶‍♂️Morning Walk. 1) 1.22mi - 23:06(18:57/mi) 82/102bpm [1554b/mi] 86cal 58/64rpm 3.17/4.03mph Add a comment	0.2mi, 4:17 Walk - General 🚶‍♂️Round the block. 1) 0.21mi - 4:17(20:43/mi) 81/91bpm [1679b/mi] 16cal 58/61rpm 2.89/3.21mph Add a comment 0mi, 6:20 Cross - Stretching Stretching with Runna Add a comment 0.9mi, 15:23 Walk - General 🚶‍♂️Cool down 1) 0.92mi - 15:23(16:43/mi) 85/130bpm [1421b/mi] 65cal 63/120rpm 3.59/4.34mph Add a comment 7.9mi, 1:07:50 Run - Intervals 🏃‍♂️ Runna said 3.1 mile warm up then 7 sets of 0.3 mile @ 7:15 & 0.3 mile @ 8:50 0.6 Cool down. First hard effort was up Sheps hill so no where near target pace however it did wake me up. Cooler tonight felt quite good 👍 1) 1mi - 9:12(9:12/mi) 109/125bpm [1002b/mi] 71cal 6.53/7.66mph 2) 1mi - 8:56(8:56/mi) 113/128bpm [1009b/mi] 70cal 6.72/7.01mph 3) 1mi - 8:56(8:56/mi) 114/132bpm [1019b/mi] 65cal 6.71/7.01mph 4) 0.1mi - 54(8:58/mi) 116/117bpm [1040b/mi] 6cal 6.7/6.82mph 5) 0.3mi - 2:33(8:30/mi) 116/118bpm [986b/mi] 18cal 7.06/7.49mph 6) 0.3mi - 2:38(8:47/mi) 111/134bpm [975b/mi] 17cal 6.83/7.12mph 7) 0.3mi - 2:08(7:06/mi) 128/131bpm [909b/mi] 21cal 8.45/8.85mph 8) 0.3mi - 2:38(8:48/mi) 126/132bpm [1108b/mi] 24cal 6.82/8.6mph 9) 0.3mi - 2:11(7:18/mi) 125/127bpm [912b/mi] 19cal 8.22/8.66mph 10) 0.3mi - 2:39(8:50/mi) 125/126bpm [1105b/mi] 23cal 6.79/8.25mph 11) 0.3mi - 2:13(7:23/mi) 125/131bpm [923b/mi] 19cal 8.12/8.58mph 12) 0.3mi - 2:40(8:52/mi) 130/140bpm [1153b/mi] 25cal 6.76/8.2mph 13) 0.3mi - 2:13(7:24/mi) 134/141bpm [992b/mi] 23cal 8.1/8.62mph 14) 0.3mi - 2:35(8:38/mi) 134/139bpm [1157b/mi] 27cal 6.95/8.04mph 15) 0.3mi - 2:11(7:18/mi) 135/137bpm [985b/mi] 23cal 8.23/8.6mph 16) 0.3mi - 2:44(9:08/mi) 133/141bpm [1214b/mi] 27cal 6.57/8.58mph 17) 0.3mi - 2:18(7:41/mi) 130/136bpm [999b/mi] 20cal 7.8/8.33mph 18) 0.3mi - 2:34(8:35/mi) 131/134bpm [1124b/mi] 23cal 6.99/7.58mph 19) 0.6mi - 5:29(9:08/mi) 135/174bpm [1234b/mi] 53cal 6.56/7.24mph 20) 0.01mi - 7(11:51/mi) 132/133bpm [1565b/mi] 1cal 5.06/6.66mph 11th Sep 2024, 8:18pm Sombrero wrote: Nicely done ✔️ 11th Sep 2024, 8:45pm Autumnleaves wrote: Great work 11th Sep 2024, 9:23pm Sombrero wrote: I liked the cooler weather. :-) Add a comment 1mi, 16:33 Walk - General 🚶‍♂️Warm up mile. 1) 1.01mi - 16:33(16:27/mi) 85/91bpm [1399b/mi] 69cal 62/68rpm 3.65/4.28mph Add a comment 0mi, 3:35 Cross - Mobility Runna warm up Add a comment 0mi, 5:15 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 5:03 Cross - Stretching Spinal hygiene stretches. Add a comment 1.6mi, 29:09 Walk - General 🚶‍♂️Morning Walk 1) 1.59mi - 29:09(18:20/mi) 86/121bpm [1576b/mi] 119cal 60/64rpm 3.27/4.03mph Add a comment	0.2mi, 4:30 Walk - General 🚶‍♂️Round the block. 1) 0.21mi - 4:30(20:55/mi) 87/91bpm [1820b/mi] 20cal 57/61rpm 2.87/3.11mph Add a comment 0mi, 6:17 Cross - Stretching Stretching with Runna Add a comment 0.9mi, 15:56 Walk - General 🚶‍♂️Cool down walk getting dark & chilly winter is on its way. 1) 0.94mi - 15:56(16:57/mi) 99/153bpm [1678b/mi] 90cal 63/69rpm 3.54/4.53mph Add a comment 6.3mi, 56:04 Run - Steady-State 🏃‍♂️ Runna said no faster pace than 8:50 min miles. 1) 1mi - 8:48(8:48/mi) 130/138bpm [1143b/mi] 100cal 6.82/7.35mph 2) 1mi - 8:52(8:52/mi) 141/156bpm [1250b/mi] 112cal 6.77/6.97mph 3) 1mi - 9:03(9:03/mi) 146/150bpm [1322b/mi] 118cal 6.63/6.93mph 4) 1mi - 9:01(9:01/mi) 152/157bpm [1369b/mi] 123cal 6.66/7.2mph 5) 1mi - 8:43(8:43/mi) 152/156bpm [1326b/mi] 117cal 6.88/7.28mph 6) 1mi - 9:06(9:06/mi) 151/155bpm [1374b/mi] 120cal 6.59/7.39mph 7) 0.2mi - 1:47(8:57/mi) 153/157bpm [1369b/mi] 24cal 6.7/6.93mph 8) 0.08mi - 44(8:46/mi) 152/154bpm [1332b/mi] 9cal 6.85/7.16mph 12th Sep 2024, 8:02pm Autumnleaves wrote: Good stuff! Add a comment 0.8mi, 13:04 Walk - General 🚶‍♂️Warm walk 1) 0.76mi - 13:04(17:09/mi) 87/92bpm [1493b/mi] 58cal 63/67rpm 3.5/4.95mph Add a comment 0mi, 5:00 Cross - Mobility Runna warm up Add a comment 0mi, 6:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 5:19 Cross - Stretching Spinal hygiene stretches. Add a comment 2.3mi, 38:18 Walk - General 🚶‍♂️Morning Walk. 1) 2.33mi - 38:18(16:26/mi) 81/109bpm [1331b/mi] 132cal 63/67rpm 3.65/5.43mph Add a comment	0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 7:00 Cross - Stretching Stretching with Runna Add a comment 0.9mi, 15:57 Walk - General 🚶‍♂️Cool down. 1) 0.87mi - 15:57(18:14/mi) 96/141bpm [1750b/mi] 87cal 60/65rpm 3.29/4.01mph Add a comment 8.9mi, 1:17:41 Run - Intervals 🏃‍♂️Runna said Descending intervals 1.2 mile warm up 60 secs walk 3 X 1 mile @ 7:20 min mile 120 secs walking recovery 4 X half mile efforts @ 7:00 min mile with 90 secs walking recovery 4 X 0.25 mile @ 6:40 min mile with 60 seconds walking recovery finish with 0.6 mile easy. Tough session especially on the roads with different undualations. Didn’t go to the track as session was long and the Runna app & Garmin between them keep coming up short at track. 1) 1mi - 9:09(9:09/mi) 111/120bpm [1016b/mi] 73cal 6.55/7.03mph 2) 0.2mi - 1:45(8:44/mi) 117/120bpm [1021b/mi] 15cal 6.88/6.87mph 3) 0.07mi - 1:00(15:17/mi) 106/117bpm [1620b/mi] 6cal 3.93/6.8mph 4) 1mi - 7:33(7:33/mi) 121/133bpm [914b/mi] 67cal 7.94/8.58mph 5) 0.12mi - 2:00(16:15/mi) 112/133bpm [1820b/mi] 14cal 3.69/8.08mph 6) 1mi - 7:18(7:18/mi) 125/131bpm [912b/mi] 67cal 8.22/8.97mph 7) 0.13mi - 2:00(15:23/mi) 115/128bpm [1770b/mi] 13cal 3.9/8.43mph 8) 1mi - 7:23(7:23/mi) 135/143bpm [997b/mi] 80cal 8.12/9.29mph 9) 0.13mi - 2:00(15:49/mi) 126/143bpm [1994b/mi] 17cal 3.79/9.29mph 10) 0.5mi - 3:44(7:27/mi) 133/146bpm [992b/mi] 37cal 8.05/9.04mph 11) 0.09mi - 1:30(16:00/mi) 131/143bpm [2095b/mi] 14cal 3.75/8.18mph 12) 0.5mi - 3:31(7:03/mi) 136/145bpm [958b/mi] 36cal 8.51/9.58mph 13) 0.09mi - 1:30(16:02/mi) 131/143bpm [2101b/mi] 13cal 3.74/8.58mph 14) 0.5mi - 3:40(7:19/mi) 136/147bpm [995b/mi] 37cal 8.2/9.12mph 15) 0.1mi - 1:30(15:00/mi) 131/141bpm [1965b/mi] 13cal 4/8.04mph 16) 0.5mi - 3:49(7:38/mi) 140/147bpm [1069b/mi] 41cal 7.86/8.35mph 17) 0.09mi - 1:30(16:14/mi) 133/147bpm [2160b/mi] 14cal 3.7/7.47mph 18) 0.25mi - 1:56(7:44/mi) 132/162bpm [1021b/mi] 16cal 7.75/9.29mph 19) 0.06mi - 1:00(15:25/mi) 137/141bpm [2113b/mi] 10cal 3.89/8.29mph 20) 0.25mi - 1:46(7:04/mi) 137/150bpm [969b/mi] 16cal 8.49/9.31mph 21) 0.06mi - 1:00(15:24/mi) 134/142bpm [2064b/mi] 9cal 3.89/8.16mph 22) 0.25mi - 1:44(6:57/mi) 138/151bpm [959b/mi] 16cal 8.63/9.16mph 23) 0.06mi - 1:00(16:45/mi) 146/156bpm [2447b/mi] 12cal 3.58/8.64mph 24) 0.25mi - 1:45(7:00/mi) 140/152bpm [980b/mi] 18cal 8.57/9.35mph 25) 0.06mi - 1:00(17:33/mi) 141/148bpm [2473b/mi] 11cal 3.42/8.33mph 26) 0.6mi - 5:37(9:22/mi) 138/154bpm [1293b/mi] 54cal 6.4/6.7mph 13th Sep 2024, 8:07pm Sombrero wrote: Nice miles :-) 13th Sep 2024, 8:40pm Autumnleaves wrote: That looks tough! 13th Sep 2024, 10:43pm alpenrose wrote: That looks complicated! Add a comment 1.3mi, 22:26 Walk - General 🚶‍♂️ 1) 1.27mi - 22:26(17:43/mi) 72/99bpm [1276b/mi] 54cal 60/65rpm 3.38/4.19mph Add a comment 0mi, 3:40 Cross - Mobility Warm up with Runna Add a comment 0mi, 5:15 Cross - Stretching Spinal hygiene stretches. Add a comment 2.5mi, 42:28 Walk - General 🚶‍♂️Morning walk. 1) 2.51mi - 42:28(16:56/mi) 77/107bpm [1304b/mi] 121cal 63/68rpm 3.54/4.72mph Add a comment
Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20
0mi, 5:30 Cross - Stretching Spinal hygiene stretches. Add a comment 1.6mi, 50:23 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 1.57mi - 50:23(32:04/mi) 109/155bpm [3496b/mi] 339cal 50/62rpm 1.87/2.94mph Add a comment 0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 30:16 Cross - Yoga Runna mobility session 5. Yoga 🧘‍♂️ for runners Add a comment 0mi, 46:53 Cross - Strength Strength supersets Part 1 Warm up 2 sets of Lunge hold calf raises 40 seconds Travelling press up walk out 40 seconds Standing March with orange band 12 reps each leg Diagonal toe taps 40 seconds Part 2 2sets of Banded hamstring curl black band 2 X 10 each leg 40 total Press ups 2X10 20 total Part 3 2 sets of Loaded calf raises 40 seconds Press up position shoulder tap. 40 total Part 4 2 sets of Bodyweight squats 10 total 20 Burpees 10 total 20 Part 5 2 sets of Tricep dips 15 reps 30 total Single leg isometric hamstring hold 25 seconds each leg Part 6 2 sets of Press up position with single arm extensions 24 total 48 Hip drop 12 each side total 48. Add a comment 0.5mi, 10:23 Walk - General 🚶‍♂️Back to collect Cairo 🐕 1) 0.46mi - 10:23(22:26/mi) 84/95bpm [1884b/mi] 42cal 60/68rpm 2.68/4.22mph Add a comment 3.1mi, 23:27 Run - parkrun 🏃‍♂️ Woodley parkrun purposely started in the middle to keep me steady for a while. 1) 1mi - 8:05(8:05/mi) 120/141bpm [970b/mi] 77cal 7.42/8.2mph 2) 1mi - 7:30(7:30/mi) 129/133bpm [967b/mi] 80cal 8/8.31mph 3) 1mi - 7:23(7:23/mi) 131/141bpm [968b/mi] 76cal 8.12/8.45mph 4) 0.08mi - 29(6:00/mi) 125/126bpm [750b/mi] 4cal 10.01/18.01mph 14th Sep 2024, 10:39am Autumnleaves wrote: Nice progression 14th Sep 2024, 10:40am Sombrero wrote: Good work 14th Sep 2024, 12:09pm chunkywizard wrote: Very good, looks like you were on it today! 14th Sep 2024, 1:56pm Rosehip wrote: nicely done :) Add a comment 0.6mi, 10:27 Walk - General 🚶‍♂️To parkrun after dropping Cairo off. 1) 0.59mi - 10:27(17:46/mi) 93/133bpm [1652b/mi] 55cal 64/90rpm 3.38/6.12mph Add a comment	0.2mi, 4:49 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 0.16mi - 4:49(29:11/mi) 113/143bpm [3298b/mi] 41cal 51/63rpm 2.06/2.86mph Add a comment 0.6mi, 14:51 Walk - Dog Walking Walk to bus stop 🐕🚶‍♀️🚶‍♂️🚶‍♂️ 1) 0.6mi - 14:51(24:41/mi) 104/112bpm [2568b/mi] 99cal 54/62rpm 2.43/3.61mph Add a comment 18mi, 2:32:52 Run - Long Run 🏃‍♂️ 3.8 miles easy then 7 miles trying to be around 8:35 pace. Stopped at Phantom had a gel drink & chocolate club biscuit. Then raced the 10 k 1) 1mi - 9:09(9:09/mi) 116/121bpm [1061b/mi] 82cal 6.56/7.28mph 2) 1mi - 8:55(8:55/mi) 120/124bpm [1070b/mi] 80cal 6.73/7.22mph 3) 1mi - 9:14(9:14/mi) 120/125bpm [1108b/mi] 75cal 6.5/7.08mph 4) 0.8mi - 7:20(9:10/mi) 122/126bpm [1119b/mi] 60cal 6.54/7.64mph 5) 1mi - 8:53(8:53/mi) 127/131bpm [1129b/mi] 81cal 6.75/7.24mph 6) 1mi - 8:22(8:22/mi) 128/133bpm [1070b/mi] 74cal 7.18/7.47mph 7) 1mi - 8:17(8:17/mi) 126/132bpm [1044b/mi] 63cal 7.24/7.66mph 8) 1mi - 8:34(8:34/mi) 132/135bpm [1130b/mi] 78cal 7.01/7.58mph 9) 1mi - 8:25(8:25/mi) 132/135bpm [1111b/mi] 75cal 7.13/7.62mph 10) 1mi - 8:56(8:56/mi) 131/138bpm [1169b/mi] 71cal 6.72/7.47mph 11) 1mi - 8:22(8:22/mi) 130/135bpm [1088b/mi] 63cal 7.17/7.49mph 12) 0.99mi - 8:08(8:15/mi) 131/143bpm [1082b/mi] 62cal 7.27/8.14mph 13) 1mi - 8:13(8:13/mi) 127/139bpm [1043b/mi] 56cal 7.31/7.87mph 14) 1mi - 8:01(8:01/mi) 133/139bpm [1067b/mi] 64cal 7.48/7.7mph 15) 1mi - 8:03(8:03/mi) 136/140bpm [1096b/mi] 72cal 7.45/7.85mph 16) 1mi - 8:04(8:04/mi) 141/173bpm [1136b/mi] 82cal 7.44/7.87mph 17) 1mi - 8:22(8:22/mi) 138/147bpm [1155b/mi] 76cal 7.16/7.93mph 18) 1mi - 8:14(8:14/mi) 138/143bpm [1136b/mi] 73cal 7.29/7.83mph 19) 0.17mi - 1:19(7:50/mi) 142/151bpm [1113b/mi] 13cal 7.65/8.04mph 15th Sep 2024, 12:53pm Autumnleaves wrote: awaits notes! 15th Sep 2024, 1:53pm Rosehip wrote: ditto :) 15th Sep 2024, 5:02pm Corrah wrote: Great stuff 👍🏻 15th Sep 2024, 5:16pm alpenrose wrote: Great work :) Add a comment 0mi, 2:20 Cross - Mobility Runna warm up Add a comment	0.7mi, 11:27 Walk - General 🚶‍♂️ Walk 1) 0.68mi - 11:27(16:52/mi) 82/92bpm [1383b/mi] 45cal 64/71rpm 3.56/4.61mph Add a comment 0.8mi, 13:56 Walk - General 🚶‍♂️After lunch walk. 1) 0.79mi - 13:56(17:37/mi) 100/159bpm [1761b/mi] 84cal 61/66rpm 3.41/4.22mph Add a comment 0.2mi, 4:23 Walk - General 🚶‍♂️Round the block 1) 0.21mi - 4:23(21:15/mi) 80/89bpm [1701b/mi] 16cal 58/71rpm 2.82/3.65mph Add a comment 0mi, 4:20 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 43:00 Cross - Strength Part 1 3 sets of all 40 seconds Toe walk, press up position walk out, Lunges, Clams with orange band Part 2 3 sets of lateral walk with Band 12 each leg, Burpees 12 total 36. Part 3 3 sets of Hamstring walk out 3X12 pogo jumps 3 X 12 Part 4 3 sets of 12 step downs each side, Full star jumps 12 each total 36 Part 4 3 sets of knee drive 3 X12 each leg Side plank 40 seconds each side. Add a comment 1.5mi, 47:06 Walk - Dog Walking 🐕🐕🐕🚶‍♂️ Nearly has my arm pulled out of socket when the three of them spotted squirrels 🐿 & Cats 🐈 1) 1.54mi - 47:06(30:40/mi) 84/123bpm [2576b/mi] 182cal 57/111rpm 1.96/3.8mph Add a comment	0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 1.2mi, 20:40 Walk - General 🚶‍♂️ 1) 1.22mi - 20:40(16:57/mi) 114/134bpm [1932b/mi] 169cal 61/66rpm 3.54/4.38mph Add a comment 0.2mi, 4:20 Walk - General Round the block 1) 0.2mi - 4:20(21:52/mi) 107/118bpm [2339b/mi] 33cal 57/62rpm 2.74/3.67mph Add a comment 1.7mi, 47:24 Walk - Dog Walking 🦮🚶‍♂️ 1) 1.66mi - 47:24(28:37/mi) 119/163bpm [3406b/mi] 393cal 55/64rpm 2.1/3.95mph Add a comment 0mi, 5:20 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 6:25 Cross - Stretching Stretching with Runna Add a comment 0.3mi, 5:58 Walk - General 🚶‍♂️Cool down. 1) 0.34mi - 5:58(17:30/mi) 93/125bpm [1627b/mi] 33cal 63/66rpm 3.43/4.28mph Add a comment 9.3mi, 1:21:42 Run - Medium Long Run 🏃‍♂️ Runna said easy run no faster than 8:45 min miles. Had to be out early as needed to be back for Cairo. Same time tomorrow (yawns) 1) 1mi - 8:53(8:53/mi) 126/177bpm [1119b/mi] 95cal 6.76/7.37mph 2) 1mi - 8:43(8:43/mi) 122/134bpm [1063b/mi] 80cal 6.89/7.24mph 3) 1mi - 8:54(8:54/mi) 118/123bpm [1049b/mi] 68cal 6.75/7.06mph 4) 1mi - 8:39(8:39/mi) 118/120bpm [1020b/mi] 63cal 6.94/7.53mph 5) 1mi - 8:31(8:31/mi) 119/126bpm [1014b/mi] 61cal 7.04/7.35mph 6) 1mi - 9:04(9:04/mi) 117/123bpm [1061b/mi] 58cal 6.62/7.18mph 7) 1mi - 9:05(9:05/mi) 119/124bpm [1082b/mi] 60cal 6.6/7.12mph 8) 1mi - 8:44(8:44/mi) 120/124bpm [1049b/mi] 59cal 6.87/7.16mph 9) 1mi - 8:35(8:35/mi) 122/125bpm [1046b/mi] 59cal 6.99/7.28mph 10) 0.3mi - 2:34(8:34/mi) 122/124bpm [1044b/mi] 17cal 7.01/7.76mph 17th Sep 2024, 8:32am alpenrose wrote: Nice and early today :) 17th Sep 2024, 8:35am Rosehip wrote: good early miles :) 17th Sep 2024, 8:54am Sombrero wrote: Top banana Add a comment 0.6mi, 10:01 Walk - General 🚶‍♂️Getting the legs moving. 1) 0.6mi - 10:01(16:39/mi) 79/84bpm [1315b/mi] 34cal 63/69rpm 3.6/4.34mph Add a comment 0mi, 2:23 Cross - Mobility Warm up with Runna Add a comment	0.3mi, 6:10 Walk - General 🚶‍♂️Round the block. 1) 0.3mi - 6:10(20:15/mi) 89/141bpm [1802b/mi] 32cal 57/61rpm 2.96/3.36mph Add a comment 1.1mi, 18:38 Walk - General 🚶‍♂️After lunch walk. 1) 1.13mi - 18:38(16:34/mi) 119/137bpm [1971b/mi] 171cal 64/90rpm 3.62/6.01mph Add a comment 1.5mi, 40:22 Walk - Dog Walking 🦮🚶‍♂️ 1) 1.49mi - 40:22(27:01/mi) 89/130bpm [2405b/mi] 180cal 56/83rpm 2.22/3.88mph Add a comment 0mi, 6:00 Cross - Stretching Spinal hygiene stretches Add a comment 0mi, 7:05 Cross - Stretching Stretching with Runna Add a comment 0.4mi, 7:07 Walk - General 🚶‍♂️Cool down. 1) 0.39mi - 7:07(18:24/mi) 101/123bpm [1858b/mi] 47cal 60/63rpm 3.26/4.11mph Add a comment 10.4mi, 1:32:54 Run - Intervals 🏃‍♂️ Short rep, Drop sets Runna said - 4 miles easy no faster than 8:45 min mile 8 X 0.25 mile reps @ 6:30 pace with 60 second walking breaks 6 X 0.20 mile reps @ 6:20 pace with 60 second walking breaks 4 X 0.10 mile reps @ 6:15 pace with 60 second walking breaks Finish with 1.6 mile recovery. Below is what happened 🤷‍♂️ 1) 1mi - 9:12(9:12/mi) 109/118bpm [1003b/mi] 74cal 6.52/7.12mph 2) 1mi - 8:54(8:54/mi) 115/119bpm [1023b/mi] 74cal 6.75/6.97mph 3) 1mi - 8:47(8:47/mi) 117/120bpm [1028b/mi] 70cal 6.83/7.16mph 4) 1mi - 8:38(8:38/mi) 118/132bpm [1019b/mi] 66cal 6.95/7.43mph 5) 0.25mi - 1:56(7:46/mi) 123/129bpm [955b/mi] 17cal 7.73/8.31mph 6) 0.06mi - 1:00(15:55/mi) 119/125bpm [1895b/mi] 8cal 3.77/8.01mph 7) 0.25mi - 1:45(7:02/mi) 118/128bpm [829b/mi] 12cal 8.54/8.68mph 8) 0.06mi - 1:00(16:26/mi) 122/126bpm [2005b/mi] 8cal 3.65/8.62mph 9) 0.25mi - 1:46(7:04/mi) 124/129bpm [877b/mi] 15cal 8.48/8.95mph 10) 0.07mi - 1:00(13:51/mi) 121/126bpm [1677b/mi] 8cal 4.33/8.45mph 11) 0.25mi - 1:44(6:56/mi) 118/128bpm [818b/mi] 12cal 8.66/8.97mph 12) 0.06mi - 1:00(16:48/mi) 127/138bpm [2134b/mi] 9cal 3.57/8.83mph 13) 0.25mi - 1:41(6:45/mi) 126/147bpm [850b/mi] 14cal 8.89/9.56mph 14) 0.06mi - 1:00(15:53/mi) 130/139bpm [2064b/mi] 10cal 3.78/8.81mph 15) 0.25mi - 1:48(7:13/mi) 123/133bpm [887b/mi] 14cal 8.32/8.72mph 16) 0.06mi - 1:00(15:41/mi) 124/129bpm [1945b/mi] 8cal 3.83/8.18mph 17) 0.25mi - 1:53(7:32/mi) 128/140bpm [964b/mi] 16cal 7.97/8.43mph 18) 0.06mi - 1:00(15:55/mi) 128/135bpm [2037b/mi] 9cal 3.77/7.93mph 19) 0.25mi - 1:42(6:49/mi) 122/130bpm [832b/mi] 12cal 8.8/9.25mph 20) 0.07mi - 1:00(15:23/mi) 127/130bpm [1954b/mi] 8cal 3.9/8.85mph 21) 0.2mi - 1:21(6:44/mi) 122/133bpm [821b/mi] 9cal 8.91/9.35mph 22) 0.06mi - 1:00(16:53/mi) 126/132bpm [2127b/mi] 8cal 3.55/9.06mph 23) 0.2mi - 1:22(6:49/mi) 121/130bpm [824b/mi] 9cal 8.81/9.06mph 24) 0.07mi - 1:00(15:21/mi) 124/129bpm [1903b/mi] 8cal 3.91/8.54mph 25) 0.2mi - 1:20(6:39/mi) 126/145bpm [837b/mi] 10cal 9.03/9.1mph 26) 0.07mi - 1:00(15:07/mi) 130/142bpm [1964b/mi] 9cal 3.97/9mph 27) 0.2mi - 1:25(7:05/mi) 123/130bpm [872b/mi] 9cal 8.47/8.7mph 28) 0.06mi - 1:00(16:05/mi) 124/132bpm [1994b/mi] 8cal 3.73/8.54mph 29) 0.2mi - 1:27(7:14/mi) 116/128bpm [839b/mi] 7cal 8.3/8.66mph 30) 0.07mi - 1:00(13:53/mi) 122/125bpm [1693b/mi] 7cal 4.32/8.47mph 31) 0.2mi - 1:20(6:38/mi) 121/133bpm [803b/mi] 8cal 9.04/10.04mph 32) 0.07mi - 1:00(14:25/mi) 119/127bpm [1715b/mi] 6cal 4.16/9.12mph 33) 0.1mi - 37(6:10/mi) 108/119bpm [665b/mi] 2cal 9.74/10.21mph 34) 0.07mi - 1:00(14:46/mi) 121/131bpm [1788b/mi] 6cal 4.06/9.83mph 35) 0.1mi - 38(6:18/mi) 110/122bpm [693b/mi] 2cal 9.52/9.48mph 36) 0.06mi - 1:00(15:27/mi) 121/129bpm [1869b/mi] 6cal 3.88/9.48mph 37) 0.1mi - 50(8:22/mi) 107/116bpm [895b/mi] 2cal 7.18/8.7mph 38) 0.07mi - 1:00(14:42/mi) 123/144bpm [1807b/mi] 7cal 4.08/8.6mph 39) 0.1mi - 42(6:55/mi) 115/128bpm [796b/mi] 3cal 8.67/9.5mph 40) 0.07mi - 1:00(15:12/mi) 121/134bpm [1839b/mi] 6cal 3.95/8.7mph 41) 1mi - 8:55(8:55/mi) 125/136bpm [1114b/mi] 67cal 6.73/7.06mph 42) 0.6mi - 5:11(8:39/mi) 124/130bpm [1072b/mi] 35cal 6.94/7.08mph 18th Sep 2024, 8:12am Rosehip wrote: nice efforts :) 18th Sep 2024, 8:44am Autumnleaves wrote: Another busy run - well done! 18th Sep 2024, 1:45pm Sombrero wrote: Nicely done ✔️ Add a comment 0.8mi, 13:02 Walk - General 🚶‍♂️Warm up walk. 1) 0.77mi - 13:02(17:02/mi) 77/83bpm [1311b/mi] 41cal 62/89rpm 3.52/4.57mph Add a comment 0mi, 4:00 Cross - Mobility Runna warm up Add a comment	0.2mi, 4:20 Walk - General 🚶‍♂️Round the block. 1) 0.22mi - 4:20(19:59/mi) 76/80bpm [1519b/mi] 13cal 57/61rpm 3/3.74mph Add a comment 1.6mi, 27:24 Walk - General 🚶‍♂️ 1) 1.57mi - 27:24(17:30/mi) 97/137bpm [1698b/mi] 153cal 61/66rpm 3.43/4.3mph Add a comment 1.8mi, 52:01 Walk - General 🦮🚶‍♂️Warm 🌞 1) 1.75mi - 52:01(29:45/mi) 107/127bpm [3183b/mi] 323cal 56/63rpm 2.02/3.61mph Add a comment 0mi, 5:25 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 6:35 Cross - Stretching Stretching with Runna Add a comment 0mi, 54:27 Cross - Strength Part 1 - 2 sets of Standing March with band, Bear crawl, Step ups single leg on chair, Travelling press up walk out All for 30 seconds. Part 2 Glute Bridge 3 X 12 Double leg skipping 3 X 40 seconds Part 3 3 Sets of Single leg straight deadlift with knee drive 3 X 20 each leg, Tricep dips 3 X 20 Part 4 Bodyweight squats 3 X 12 Banded face pulls 3 X 12 Part 5 Diagonal Toe Taps 3 X 24 Single leg calf raises 3 X 20 each leg. Add a comment 0.7mi, 13:32 Walk - General 🚶‍♂️Cool down. 1) 0.74mi - 13:32(18:18/mi) 92/115bpm [1684b/mi] 69cal 61/65rpm 3.28/4.51mph Add a comment 6.2mi, 55:28 Run - Steady-State 🏃‍♂️ Morning run Runna said no faster than 08:45. 1) 1mi - 9:18(9:18/mi) 158/170bpm [1470b/mi] 134cal 6.45/6.87mph 2) 1mi - 8:47(8:47/mi) 140/171bpm [1229b/mi] 88cal 6.84/7.1mph 3) 1mi - 8:53(8:53/mi) 114/120bpm [1013b/mi] 43cal 6.75/7.45mph 4) 1mi - 8:58(8:58/mi) 115/119bpm [1032b/mi] 46cal 6.69/8.22mph 5) 1mi - 8:56(8:56/mi) 112/116bpm [1001b/mi] 41cal 6.72/7.22mph 6) 1mi - 8:41(8:41/mi) 114/118bpm [989b/mi] 46cal 6.91/7.18mph 7) 0.2mi - 1:46(8:48/mi) 114/117bpm [1003b/mi] 9cal 6.82/7.08mph 8) 0.02mi - 9(7:25/mi) 115/116bpm [853b/mi] 8.09/7.41mph 19th Sep 2024, 3:40pm Autumnleaves wrote: Good discipline! 19th Sep 2024, 8:23pm Sombrero wrote: Nicely done. Add a comment 0.7mi, 12:49 Walk - General 🚶‍♂️Warm up 1) 0.71mi - 12:49(17:56/mi) 84/124bpm [1506b/mi] 54cal 61/64rpm 3.35/4.22mph Add a comment 0mi, 2:30 Cross - Mobility Warm up with Runna Add a comment	-

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