-
Races
16 -
Miles
24198 -
Miles
1700 -
WAVA
56.67% -
Mara
4:12:30
| About Me | |
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| Recent Blogs | |
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| One last kick in the bollocks from 2022 | Dec 2022 |
| Rigby Round: Prep #1 | Dec 2022 |
| [Untitled] | Nov 2022 |
| Ramsay Round | Jul 2021 |
| My parkrun |
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| Recent Training | |||
|---|---|---|---|
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27th Apr
|
Tempo | 8mi | 59:17 |
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26th Apr
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Easy | 9.2mi | 1:32:38 |
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25th Apr
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Easy | 4.9mi | 51:21 |
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24th Apr
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Medium Long Run | 10mi | 1:55:54 |
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24th Apr
|
Easy | 4.9mi | 51:57 |
| Planned Races | |
|---|---|
| Arrochar Alps | 29th Jun |
| 12 Month Benchmarks | Run |
|---|---|
| Mile | 6:25 |
| 5k | 21:04 |
| 5mi | 33:56 |
| 10k | 42:17 |
| 10mi | 1:29:25 |
| Half | 1:59:55 |
| 20mi | 3:53:37 |
| Recent Pictures | Show more |
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| 2024 Targets | Set your targets |
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| Recent Threads |
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| Buddies (1) |
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| Followers (6) |
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| Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
| Dist | Races | 2014 | 2015 | 2018 | 2019 | PB | WB |
|---|---|---|---|---|---|---|---|
| 26.2mi | 1 | 4:12:30 51.27 | 4:12:30
9:38/mi
|
51.27 | |||
| 55mi | 1 | 9:10:00 56.67 | 9:10:00
10:00/mi
|
56.67 | |||
| 168km | 1 | 28:35:00 42.96 | 28:35:00
16:26/mi
|
42.96 | |||
| 105mi | 2 | 26:56:00 44.92 | 26:04:00 46.73 | 26:04:00
14:54/mi
|
46.73 |
| Date | Planned Races | Distance | ||
|---|---|---|---|---|
| 29 Jun | Arrochar Alps Confirmed | 25km | ||
| 2024 | Result | WAVA | Distance | |
| 1 Apr | April Virtual Mile | 0.00 | 1mi | |
| 2023 | Result | WAVA | Distance | |
| 17 Sep | Salomon Ben Nevis Ultra | 0.00 | 52km | |
| 26 Aug | Ochil 2000s | 0.00 | 32.7km | |
| 24 Jun | Arrochar Alps | 4:50:00 | 26.40 | 25km |
| 2022 | Result | WAVA | Distance | |
| 9 Oct | Pentland Skyline Hill Run | 0.00 | 16mi | |
| 27 Aug | Ochil 2000s | 0.00 | 31km | |
| 22 Jun | Cort-ma Law | 1:04:14 | 45.11 | 10km |
| 2021 | Result | WAVA | Distance | |
| 11 Jul | Ramsay Round | 23:40:20 | 24.86 | 58mi |
| 2019 | Result | WAVA | Distance | |
| 31 Dec | Trossachs Trail Marathon PB | 4:12:30 | 51.27 | 26.2mi |
| 20 Sep | Salomon Ben Nevis Ultra | 10:20:22 | 27.00 | 52km |
| 13 Jul | Lakes Sky Ultra | 10:35:17 | 31.58 | 60km |
| 29 Jun | Arrochar Alps | 4:28:00 | 27.62 | 25km |
| 2018 | Result | WAVA | Distance | |
| 13 Sep | Salomon Mamores VK | 1:04:48 | 21.35 | 5km |
| 30 Jun | Arrochar Alps | 4:36:15 | 26.57 | 25km |
| 6 Apr | 100 Miles Of Istria PB | 28:35:00 | 42.96 | 168km |
| 2017 | Result | WAVA | Distance | |
| 1 Jul | Arrochar Alps | 5:17:08 | 22.96 | 25km |
| 3 Jun | Trotternish Ridge Race | 4:18:09 | 29.18 | 26km |
| 2016 | Result | WAVA | Distance | |
| 24 Sep | 3x3000 80k Ultra Trail | 12:17:34 | 37.50 | 80km |
| 2015 | Result | WAVA | Distance | |
| 24 Jul | Lakeland 100 PB | 26:04:00 | 46.73 | 105mi |
| 21 Mar | Hardmoors 55 PB | 9:10:00 | 56.67 | 55mi |
| 2014 | Result | WAVA | Distance | |
| 25 Jul | Lakeland 100 SB | 26:56:00 | 44.92 | 105mi |
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 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 |
| 2024 | 279 | 241 | 277 | 156 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 954 |
| 2023 | 88 | 52 | 38 | 0 | 0 | 0 | 0 | 0 | 21 | 9 | 0 | 0 | 207 |
| 2023 | 197 | 136 | 168 | 122 | 195 | 158 | 142 | 126 | 187 | 193 | 131 | 190 | 1945 |
| 2022 | 112 | 117 | 99 | 88 | 85 | 78 | 99 | 56 | 28 | 34 | 52 | 60 | 909 |
| 2022 | 35 | 42 | 59 | 82 | 96 | 124 | 179 | 191 | 257 | 267 | 203 | 171 | 1706 |
| 2021 | 0 | 0 | 15 | 0 | 18 | 9 | 0 | 0 | 103 | 117 | 75 | 59 | 397 |
| 2021 | 334 | 276 | 274 | 238 | 259 | 237 | 165 | 21 | 0 | 0 | 4 | 27 | 1835 |
| 2020 | 85 | 41 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 126 |
| 2020 | 114 | 104 | 54 | 113 | 180 | 215 | 177 | 251 | 160 | 246 | 225 | 193 | 2032 |
| 2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 49 | 51 |
| 2019 | 225 | 192 | 243 | 259 | 283 | 171 | 232 | 241 | 211 | 181 | 175 | 193 | 2607 |
| 2018 | 0 | 0 | 0 | 0 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 8 |
| 2018 | 215 | 129 | 129 | 199 | 210 | 148 | 146 | 121 | 144 | 129 | 268 | 80 | 1918 |
| 2017 | 87 | 109 | 103 | 147 | 142 | 118 | 103 | 171 | 112 | 98 | 151 | 130 | 1471 |
| 2016 | 303 | 229 | 221 | 218 | 80 | 126 | 182 | 125 | 279 | 167 | 107 | 96 | 2133 |
| 2015 | 319 | 194 | 355 | 216 | 173 | 210 | 228 | 163 | 247 | 136 | 148 | 121 | 2509 |
| 2014 | 301 | 312 | 285 | 365 | 199 | 296 | 224 | 348 | 232 | 293 | 232 | 256 | 3343 |
| 2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 216 | 221 | 181 | 119 | 737 |
| 2012 | 107 | 102 | 90 | 142 | 72 | 38 | 0 | 0 | 0 | 0 | 0 | 0 | 550 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 49 | 97 | 158 | 314 |
| 2010 | 0 | 0 | 0 | 0 | 34 | 68 | 25 | 18 | 0 | 0 | 0 | 0 | 145 |
|
Sun 31st Mar
Mar 31
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Mon 1st Apr
Apr 1
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Tue 2nd Apr
Apr 2
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Wed 3rd Apr
Apr 3
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Thu 4th Apr
Apr 4
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Fri 5th Apr
Apr 5
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Sat 6th Apr
Apr 6
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15.4mi,
3:09:10Run - Long Run
1) 1km - 6:03(6:03/km) 175/198rpm
2) 1km - 5:42(5:42/km) 176/196rpm 3) 1km - 11:21(11:21/km) 129/188rpm 4) 1km - 11:20(11:20/km) 107/190rpm 5) 1km - 9:52(9:52/km) 123/206rpm 6) 1km - 7:48(7:48/km) 100/166rpm 7) 1km - 9:15(9:15/km) 137/222rpm 8) 1km - 8:55(8:55/km) 137/200rpm 9) 1km - 8:27(8:27/km) 145/206rpm 10) 1km - 8:07(8:07/km) 147/228rpm 11) 1km - 6:07(6:07/km) 168/226rpm 12) 1km - 9:41(9:41/km) 136/214rpm 13) 1km - 7:16(7:16/km) 199/250rpm 14) 1km - 6:45(6:45/km) 168/300rpm 15) 1km - 5:39(5:39/km) 177/196rpm 16) 1km - 6:58(6:58/km) 164/194rpm 17) 1km - 6:07(6:07/km) 176/198rpm 18) 1km - 12:17(12:17/km) 177/194rpm 19) 1km - 6:49(6:49/km) 170/192rpm 20) 1km - 8:03(8:03/km) 172/192rpm 21) 1km - 9:25(9:25/km) 148/196rpm 22) 1km - 7:00(7:00/km) 170/204rpm 23) 1km - 6:06(6:06/km) 177/238rpm 24) 1km - 6:09(6:09/km) 175/204rpm 25) 0.8km - 5:04(6:22/km) 176/194rpm  Add a comment |
4.9mi,
54:21 Run - Recovery Run
With Kellen.
1) 1km - 7:17(7:17/km) 100/116bpm [726b/km] 166/186rpm 2) 1km - 8:01(8:01/km) 115/129bpm [923b/km] 168/184rpm 3) 1km - 7:08(7:08/km) 114/122bpm [813b/km] 171/190rpm 4) 1km - 7:08(7:08/km) 108/119bpm [771b/km] 135/184rpm 5) 1km - 6:20(6:20/km) 109/119bpm [688b/km] 111/190rpm 6) 1km - 6:09(6:09/km) 109/117bpm [669b/km] 171/188rpm 7) 1km - 5:55(5:55/km) 102/114bpm [606b/km] 172/208rpm 8) 0.92km - 6:22(6:54/km) 107/119bpm [738b/km] 170/188rpm Add a comment |
5.1mi,
55:21 Run - Recovery Run
With Kellen.
1) 1km - 7:59(7:59/km) 97/119bpm [775b/km] 176/W 7.52/10.88kmph 2) 1km - 7:39(7:39/km) 117/127bpm [895b/km] 241/W 7.84/10.59kmph 3) 1km - 7:23(7:23/km) 118/129bpm [872b/km] 228/W 8.13/9.07kmph 4) 1km - 6:26(6:26/km) 116/123bpm [747b/km] 223/W 9.33/10.53kmph 5) 1km - 6:28(6:28/km) 117/127bpm [757b/km] 228/W 9.28/10.68kmph 6) 1km - 5:34(5:34/km) 115/122bpm [640b/km] 211/W 10.78/11.43kmph 7) 1km - 5:33(5:33/km) 110/123bpm [611b/km] 201/W 10.81/11.88kmph 8) 1km - 6:42(6:42/km) 113/122bpm [757b/km] 219/W 8.96/11.32kmph 9) 0.23km - 1:37(7:04/km) 121/123bpm [855b/km] 238/W 8.49/8.91kmph Add a comment |
5mi,
50:24 Run - Easy
With Kellen. Bit of a cold, but felt pretty easy nonetheless.
1) 1km - 7:13(7:13/km) 99/117bpm [715b/km] 198/W 8.31/11.08kmph 2) 1km - 7:44(7:44/km) 113/123bpm [874b/km] 249/W 7.76/11.15kmph 3) 1km - 6:40(6:40/km) 114/122bpm [760b/km] 234/W 9/10.56kmph 4) 1km - 6:08(6:08/km) 114/122bpm [699b/km] 241/W 9.78/10.78kmph 5) 1km - 5:49(5:49/km) 117/126bpm [681b/km] 239/W 10.31/12.37kmph 6) 1km - 5:19(5:19/km) 113/123bpm [600b/km] 238/W 11.29/12.68kmph 7) 1km - 5:23(5:23/km) 107/120bpm [575b/km] 210/W 11.15/12.24kmph 8) 0.98km - 6:09(6:18/km) 113/120bpm [712b/km] 234/W 9.53/11.32kmph Add a comment |
3.4mi,
35:56 Run - Easy
Poorly
Another cold .. 1) 1km - 6:22(6:22/km) 105/122bpm [668b/km] 215/W 9.42/11.04kmph 2) 1km - 8:04(8:04/km) 115/123bpm [928b/km] 229/W 7.44/9.4kmph 3) 1km - 7:04(7:04/km) 113/119bpm [798b/km] 217/W 8.49/10.44kmph 4) 1km - 5:35(5:35/km) 106/116bpm [592b/km] 199/W 10.75/11.36kmph 5) 1km - 5:57(5:57/km) 106/113bpm [631b/km] 211/W 10.08/10.98kmph 6) 0.39km - 2:54(7:22/km) 115/122bpm [847b/km] 230/W 8.14/9.84kmph Add a comment |
3.3mi,
39:22 Run - Easy
With Kellen.
1) 1km - 8:08(8:08/km) 101/119bpm [821b/km] 181/W 7.38/9.92kmph 2) 1km - 8:34(8:34/km) 116/127bpm [994b/km] 224/W 7.01/9.73kmph 3) 1km - 7:21(7:21/km) 116/122bpm [852b/km] 212/W 8.16/10.59kmph 4) 1km - 5:58(5:58/km) 107/121bpm [639b/km] 187/W 10.05/11.57kmph 5) 1km - 6:33(6:33/km) 108/115bpm [707b/km] 196/W 9.16/10.14kmph 6) 0.38km - 2:49(7:26/km) 115/120bpm [855b/km] 226/W 8.07/9.33kmph Add a comment |
3.4mi,
39:10 Run - Easy
With Kellen.
1) 1km - 7:43(7:43/km) 101/126bpm [780b/km] 190/W 7.78/11.11kmph 2) 1km - 8:15(8:15/km) 113/126bpm [932b/km] 233/W 7.27/10.14kmph 3) 1km - 7:26(7:26/km) 116/127bpm [862b/km] 217/W 8.07/10.31kmph 4) 1km - 5:56(5:56/km) 106/119bpm [630b/km] 191/W 10.11/11.92kmph 5) 1km - 6:27(6:27/km) 108/117bpm [697b/km] 198/W 9.3/11.21kmph 6) 0.43km - 3:22(7:47/km) 114/126bpm [887b/km] 213/W 7.71/10.62kmph Add a comment |
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Sun 7th Apr
Apr 7
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Mon 8th Apr
Apr 8
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Tue 9th Apr
Apr 9
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Wed 10th Apr
Apr 10
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Thu 11th Apr
Apr 11
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Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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3.3mi,
44:10 Run - Easy
With Kellen.
1) 1km - 7:08(7:08/km) 107/119bpm [764b/km] 204/W 8.41/11.01kmph 2) 1km - 8:06(8:06/km) 117/126bpm [947b/km] 241/W 7.41/10.35kmph 3) 1km - 7:58(7:58/km) 111/126bpm [883b/km] 198/W 7.53/10.98kmph 4) 1km - 6:19(6:19/km) 102/118bpm [645b/km] 181/W 9.5/11.21kmph 5) 1km - 10:48(10:48/km) 88/111bpm [950b/km] 125/W 5.55/9.81kmph 6) 0.36km - 3:52(10:37/km) 86/95bpm [914b/km] 150/W 5.65/6.67kmph Add a comment |
3.4mi,
40:47 Run - Easy
With Kellen.
1) 1km - 6:36(6:36/km) 108/126bpm [714b/km] 213/W 9.09/11.39kmph 2) 1km - 8:42(8:42/km) 117/133bpm [1018b/km] 228/W 6.9/11.11kmph 3) 1km - 8:11(8:11/km) 112/127bpm [917b/km] 202/W 7.33/11.54kmph 4) 1km - 5:18(5:18/km) 111/126bpm [588b/km] 213/W 11.32/12.16kmph 5) 1km - 5:55(5:55/km) 112/122bpm [662b/km] 217/W 10.14/11.43kmph 6) 0.5km - 6:04(12:08/km) 94/116bpm [1141b/km] 138/W 4.95/10.78kmph Add a comment |
5mi,
50:48 Run - Easy
With Kellen, feeling some improvement.
1) 1km - 6:44(6:44/km) 102/119bpm [686b/km] 212/W 8.91/11.76kmph 2) 1km - 7:41(7:41/km) 116/124bpm [891b/km] 245/W 7.81/10.23kmph 3) 1km - 6:50(6:50/km) 118/123bpm [806b/km] 229/W 8.78/9.94kmph 4) 1km - 6:18(6:18/km) 118/126bpm [744b/km] 234/W 9.53/10.49kmph 5) 1km - 6:11(6:11/km) 118/127bpm [730b/km] 226/W 9.7/10.98kmph 6) 1km - 5:29(5:29/km) 116/126bpm [635b/km] 231/W 10.94/12.37kmph 7) 1km - 5:39(5:39/km) 113/126bpm [638b/km] 201/W 10.62/14.01kmph 8) 0.96km - 5:57(6:12/km) 118/132bpm [731b/km] 234/W 9.68/11.04kmph Add a comment |
5mi,
51:45 Run - Easy
Ok to a point, then hacking cough :
1) 1km - 6:14(6:14/km) 107/120bpm [667b/km] 222/W 9.63/10.38kmph 2) 1km - 7:58(7:58/km) 121/142bpm [965b/km] 231/W 7.53/10.4kmph 3) 1km - 6:51(6:51/km) 124/138bpm [849b/km] 235/W 8.76/13.53kmph 4) 1km - 6:16(6:16/km) 119/132bpm [746b/km] 236/W 9.58/11.47kmph 5) 1km - 6:17(6:17/km) 125/145bpm [785b/km] 210/W 9.55/11.25kmph 6) 1km - 5:58(5:58/km) 116/124bpm [692b/km] 220/W 10.05/11.84kmph 7) 1km - 5:37(5:37/km) 112/123bpm [629b/km] 199/W 10.68/11.88kmph 8) 1km - 6:24(6:24/km) 117/124bpm [749b/km] 227/W 9.37/10.81kmph 9) 0.03km - 10(6:23/km) 115/118bpm [734b/km] 161/W 9.4/8.33kmph Add a comment |
5.9mi,
1:03:33 Run - Easy
With Kellen.
1) 1km - 7:14(7:14/km) 106/120bpm [767b/km] 193/W 8.29/22.5kmph 2) 1km - 7:50(7:50/km) 120/129bpm [941b/km] 238/W 7.66/10.35kmph 3) 1km - 7:20(7:20/km) 119/126bpm [872b/km] 220/W 8.18/9.55kmph 4) 1km - 6:42(6:42/km) 124/130bpm [831b/km] 228/W 8.96/9.73kmph 5) 1km - 6:52(6:52/km) 118/127bpm [811b/km] 198/W 8.74/10.88kmph 6) 1km - 6:22(6:22/km) 120/126bpm [763b/km] 226/W 9.42/10.84kmph 7) 1km - 6:05(6:05/km) 117/126bpm [712b/km] 222/W 9.86/11.21kmph 8) 1km - 5:41(5:41/km) 112/122bpm [637b/km] 210/W 10.56/14.12kmph 9) 1km - 6:10(6:10/km) 110/117bpm [678b/km] 209/W 9.73/11.88kmph 10) 0.48km - 3:16(6:49/km) 117/125bpm [797b/km] 230/W 8.8/10.84kmph Add a comment |
4.9mi,
52:49 Run - Easy
With Kellen.
1) 1km - 7:20(7:20/km) 103/120bpm [756b/km] 193/W 8.18/11.5kmph 2) 1km - 8:02(8:02/km) 118/126bpm [949b/km] 234/W 7.47/9.86kmph 3) 1km - 7:04(7:04/km) 118/127bpm [835b/km] 226/W 8.49/9.6kmph 4) 1km - 6:37(6:37/km) 118/126bpm [781b/km] 225/W 9.07/10.17kmph 5) 1km - 6:12(6:12/km) 117/126bpm [726b/km] 223/W 9.68/11.29kmph 6) 1km - 5:41(5:41/km) 117/125bpm [665b/km] 222/W 10.56/11.84kmph 7) 1km - 5:42(5:42/km) 111/120bpm [633b/km] 198/W 10.53/11.88kmph 8) 0.92km - 6:09(6:41/km) 114/126bpm [762b/km] 222/W 8.98/10.88kmph Add a comment |
5mi,
52:12 Run - Easy
With Kellen.
1) 1km - 6:36(6:36/km) 112/126bpm [739b/km] 216/W 9.09/11.84kmph 2) 1km - 7:57(7:57/km) 119/127bpm [946b/km] 233/W 7.55/9.81kmph 3) 1km - 7:06(7:06/km) 117/125bpm [831b/km] 233/W 8.45/9.09kmph 4) 1km - 6:16(6:16/km) 119/126bpm [746b/km] 227/W 9.58/11.11kmph 5) 1km - 6:16(6:16/km) 120/130bpm [752b/km] 236/W 9.58/11.11kmph 6) 1km - 5:35(5:35/km) 115/126bpm [643b/km] 217/W 10.75/11.76kmph 7) 1km - 5:34(5:34/km) 114/125bpm [635b/km] 206/W 10.78/12.59kmph 8) 1km - 6:24(6:24/km) 119/126bpm [761b/km] 231/W 9.37/13.48kmph 9) 0.07km - 28(7:07/km) 119/120bpm [848b/km] 168/W 8.43/8.91kmph Add a comment |
|
Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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Fri 19th Apr
Apr 19
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Sat 20th Apr
Apr 20
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4mi,
48:21 Run - General
With Kellen.
1) 1km - 7:15(7:15/km) 104/120bpm [754b/km] 217/W 8.28/12.33kmph 2) 1km - 8:03(8:03/km) 121/135bpm [975b/km] 228/W 7.45/10.44kmph 3) 1km - 8:24(8:24/km) 136/148bpm [1142b/km] 230/W 7.14/10.35kmph 4) 1km - 8:03(8:03/km) 128/150bpm [1030b/km] 187/W 7.45/11.18kmph 5) 1km - 6:30(6:30/km) 127/141bpm [826b/km] 171/W 9.23/14.34kmph 6) 1km - 7:35(7:35/km) 103/123bpm [781b/km] 172/W 7.91/12kmph 7) 0.37km - 2:31(6:51/km) 123/129bpm [843b/km] 268/W 8.76/12.2kmph Add a comment |
4.9mi,
44:36 Run - Tempo
With Kellen.
1) 1km - 6:40(6:40/km) 115/133bpm [767b/km] 206/W 9/12.24kmph 2) 1km - 6:35(6:35/km) 141/151bpm [929b/km] 289/W 9.12/12.37kmph 3) 1km - 5:35(5:35/km) 148/156bpm [827b/km] 285/W 10.75/11.92kmph 4) 1km - 5:29(5:29/km) 139/148bpm [762b/km] 261/W 10.94/13.59kmph 5) 1km - 5:03(5:03/km) 136/142bpm [687b/km] 268/W 11.88/13.79kmph 6) 1km - 5:02(5:02/km) 135/144bpm [681b/km] 252/W 11.92/13.74kmph 7) 1km - 5:21(5:21/km) 122/135bpm [653b/km] 197/W 11.21/13.79kmph 8) 0.84km - 4:50(5:46/km) 134/145bpm [772b/km] 268/W 10.4/12.77kmph Add a comment |
5mi,
51:18 Run - Easy
With Kellen.
1) 1km - 7:02(7:02/km) 105/126bpm [738b/km] 210/W 8.53/12.08kmph 2) 1km - 8:16(8:16/km) 119/127bpm [984b/km] 232/W 7.26/10.14kmph 3) 1km - 6:51(6:51/km) 118/126bpm [808b/km] 233/W 8.76/10.14kmph 4) 1km - 6:29(6:29/km) 115/123bpm [745b/km] 232/W 9.26/10.88kmph 5) 1km - 6:06(6:06/km) 118/126bpm [720b/km] 230/W 9.84/11.39kmph 6) 1km - 5:11(5:11/km) 116/128bpm [600b/km] 243/W 11.57/12.68kmph 7) 1km - 5:28(5:28/km) 111/128bpm [608b/km] 213/W 10.98/14.23kmph 8) 0.97km - 5:56(6:07/km) 115/123bpm [704b/km] 244/W 9.81/11.73kmph Add a comment |
4.9mi,
49:13 Run - Easy
With Kellen.
1) 1km - 6:41(6:41/km) 111/126bpm [742b/km] 203/W 8.98/13.33kmph 2) 1km - 7:23(7:23/km) 124/133bpm [916b/km] 256/W 8.13/10.62kmph 3) 1km - 6:33(6:33/km) 123/129bpm [805b/km] 248/W 9.16/11.01kmph 4) 1km - 6:00(6:00/km) 121/130bpm [725b/km] 240/W 10/11.47kmph 5) 1km - 5:54(5:54/km) 118/126bpm [696b/km] 237/W 10.17/11.8kmph 6) 1km - 5:39(5:39/km) 116/124bpm [656b/km] 221/W 10.62/11.57kmph 7) 1km - 5:35(5:35/km) 112/120bpm [625b/km] 207/W 10.75/11.88kmph 8) 0.91km - 5:29(6:02/km) 117/125bpm [705b/km] 251/W 9.94/11.25kmph Add a comment
5.5mi,
1:06:55Run - Fartleks
Up Slackdhu, with bits of effort.
1) 1km - 5:58(5:58/km) 130/141bpm [776b/km] 285/W 10.05/10.68kmph 2) 1km - 6:33(6:33/km) 127/148bpm [832b/km] 230/W 9.16/12.54kmph 3) 1km - 6:14(6:14/km) 132/145bpm [823b/km] 280/W 9.63/13.19kmph 4) 1km - 16:23(16:23/km) 136/155bpm [2227b/km] 282/W 3.66/7.98kmph 5) 1km - 9:12(9:12/km) 140/157bpm [1288b/km] 242/W 6.52/11.15kmph 6) 1km - 6:45(6:45/km) 143/154bpm [964b/km] 166/W 8.89/13.95kmph 7) 1km - 5:55(5:55/km) 133/143bpm [787b/km] 191/W 10.14/13.38kmph 8) 1km - 5:29(5:29/km) 130/138bpm [714b/km] 264/W 10.94/14.46kmph 9) 0.86km - 4:26(5:08/km) 123/134bpm [631b/km] 228/W 11.69/12.86kmph Add a comment |
4.9mi,
52:45 Run - Easy
With Kellen.
1) 1km - 6:59(6:59/km) 105/121bpm [733b/km] 199/W 8.59/12.33kmph 2) 1km - 8:20(8:20/km) 116/124bpm [966b/km] 229/W 7.2/9.68kmph 3) 1km - 7:30(7:30/km) 115/122bpm [862b/km] 216/W 8/9.68kmph 4) 1km - 6:19(6:19/km) 115/123bpm [727b/km] 225/W 9.5/11.15kmph 5) 1km - 6:05(6:05/km) 116/127bpm [706b/km] 226/W 9.86/11.43kmph 6) 1km - 5:48(5:48/km) 116/126bpm [672b/km] 220/W 10.35/11.39kmph 7) 1km - 5:37(5:37/km) 110/117bpm [618b/km] 202/W 10.68/12.33kmph 8) 0.92km - 6:08(6:40/km) 113/124bpm [753b/km] 216/W 9/10.29kmph Add a comment |
6.5mi,
1:08:35 Run - Easy
With Kellen.
1) 1km - 6:56(6:56/km) 105/120bpm [728b/km] 211/W 8.65/13.14kmph 2) 1km - 8:27(8:27/km) 118/135bpm [997b/km] 224/W 7.1/9.97kmph 3) 1km - 6:39(6:39/km) 120/126bpm [799b/km] 243/W 9.02/10.56kmph 4) 1km - 6:29(6:29/km) 116/126bpm [751b/km] 226/W 9.26/11.36kmph 5) 1km - 6:09(6:09/km) 119/127bpm [731b/km] 236/W 9.76/10.91kmph 6) 1km - 6:15(6:15/km) 119/125bpm [743b/km] 226/W 9.6/10.84kmph 7) 1km - 6:26(6:26/km) 121/126bpm [779b/km] 226/W 9.33/10.29kmph 8) 1km - 5:59(5:59/km) 117/123bpm [700b/km] 225/W 10.03/11.29kmph 9) 1km - 5:25(5:25/km) 115/127bpm [622b/km] 207/W 11.08/12.12kmph 10) 1km - 6:29(6:29/km) 112/124bpm [727b/km] 194/W 9.26/11.65kmph 11) 0.52km - 3:21(6:28/km) 116/123bpm [750b/km] 244/W 9.28/10.68kmph Add a comment |
5.4mi,
1:04:21 Run - Hill Work
With Kellen.
Reps up on MTB trails, change of scenery - 1:43, 1:33, 1:34, 1:32, 1:33, 1:39 - 2 minutes recoveries. Good, really felt it on last rep. 1) 3.17km - 23:13(7:19/km) 126/152bpm [922b/km] 231cal 238/W 8.2/12.86kmph 2) 0.26km - 1:45(6:39/km) 137/148bpm [911b/km] 20cal 159/W 9.02/15.25kmph 3) 0.18km - 1:43(9:17/km) 145/161bpm [1345b/km] 21cal 305/W 6.46/7.11kmph 4) 0.19km - 2:00(10:25/km) 139/161bpm [1448b/km] 23cal 125/W 5.76/10.17kmph 5) 0.18km - 1:33(8:37/km) 144/166bpm [1242b/km] 19cal 330/W 6.96/10.53kmph 6) 0.19km - 2:02(10:26/km) 144/167bpm [1502b/km] 24cal 128/W 5.75/12.04kmph 7) 0.18km - 1:34(8:34/km) 145/165bpm [1242b/km] 19cal 325/W 7.01/10.26kmph 8) 0.19km - 2:00(10:17/km) 146/167bpm [1500b/km] 25cal 112/W 5.84/10.26kmph 9) 0.18km - 1:32(8:32/km) 146/165bpm [1245b/km] 19cal 338/W 7.03/9.18kmph 10) 0.2km - 2:01(10:15/km) 145/167bpm [1487b/km] 24cal 114/W 5.85/9.76kmph 11) 0.18km - 1:33(8:36/km) 147/165bpm [1264b/km] 19cal 326/W 6.98/9.28kmph 12) 0.19km - 1:26(7:24/km) 154/167bpm [1138b/km] 19cal 166/W 8.11/10.71kmph 13) 0km - 35(3:00:24/km) 129/139bpm [23271b/km] 6cal 24/W 0.33/8.76kmph 14) 0.18km - 1:39(9:08/km) 147/164bpm [1343b/km] 20cal 311/W 6.57/9.6kmph 15) 0.01km - 1:01(1:49:22/km) 149/164bpm [16295b/km] 13cal 39/W 0.55/6.3kmph 16) 3.15km - 18:45(5:57/km) 131/148bpm [779b/km] 198cal 219/W 10.08/13.48kmph Add a comment |
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4.8mi,
51:50 Run - Easy
1) 1km - 7:18(7:18/km) 104/126bpm [759b/km] 187/W 8.22/13.33kmph
2) 1km - 7:55(7:55/km) 120/129bpm [949b/km] 240/W 7.58/10.81kmph 3) 1km - 6:59(6:59/km) 120/129bpm [837b/km] 229/W 8.59/14.88kmph 4) 1km - 6:36(6:36/km) 116/126bpm [766b/km] 226/W 9.09/12.24kmph 5) 1km - 6:08(6:08/km) 118/129bpm [724b/km] 227/W 9.78/11.84kmph 6) 1km - 6:11(6:11/km) 121/133bpm [748b/km] 199/W 9.7/13.53kmph 7) 1km - 6:17(6:17/km) 115/126bpm [722b/km] 202/W 9.55/12.24kmph 8) 0.65km - 4:28(6:49/km) 113/123bpm [770b/km] 229/W 8.8/10.75kmph Add a comment |
4.9mi,
52:10 Run - Easy
1) 1km - 7:52(7:52/km) 186/W 7.63/15.25kmph
2) 1km - 7:36(7:36/km) 249/W 7.89/10.47kmph 3) 1km - 6:58(6:58/km) 233/W 8.61/10.44kmph 4) 1km - 6:10(6:10/km) 235/W 9.73/12.81kmph 5) 1km - 5:59(5:59/km) 226/W 10.03/11.15kmph 6) 1km - 5:44(5:44/km) 220/W 10.47/11.43kmph 7) 1km - 5:34(5:34/km) 202/W 10.78/11.73kmph 8) 0.89km - 6:17(7:02/km) 212/W 8.53/11.04kmph Add a comment |
5.6mi,
1:14:02 Run - Hill Work
Assorted reps round Cantyweery, Slackdhu: 5:34, 1:34, 12:20ish, finish with 4 x 1:30ish with 1:30 recoveries.
1) 3.03km - 19:54(6:35/km) 138/163bpm [908b/km] 225cal 283/W 9.12/12.59kmph 2) 0.53km - 4:14(7:55/km) 125/159bpm [990b/km] 41cal 120/W 7.58/12.29kmph 3) 0.17km - 1:34(9:22/km) 141/161bpm [1320b/km] 19cal 329/W 6.4/8.91kmph 4) 0.17km - 2:01(11:59/km) 133/163bpm [1593b/km] 22cal 96/W 5.01/10.23kmph 5) 1.22km - 16:14(13:17/km) 147/161bpm [1953b/km] 202cal 258/W 4.52/9.26kmph 6) 0.1km - 1:34(15:47/km) 138/161bpm [2179b/km] 18cal 377/W 3.8/6.29kmph 7) 0.1km - 1:31(15:42/km) 139/161bpm [2182b/km] 17cal 127/W 3.82/7.84kmph 8) 0.1km - 1:30(14:54/km) 147/165bpm [2191b/km] 19cal 404/W 4.03/7.09kmph 9) 0.1km - 1:31(15:26/km) 144/166bpm [2221b/km] 18cal 162/W 3.89/7.02kmph 10) 0.1km - 1:33(15:28/km) 145/164bpm [2243b/km] 19cal 377/W 3.88/5.42kmph 11) 0.1km - 1:31(15:54/km) 145/164bpm [2307b/km] 18cal 152/W 3.77/8.07kmph 12) 0.1km - 1:36(15:55/km) 142/164bpm [2259b/km] 19cal 362/W 3.77/6.22kmph 13) 3.21km - 19:18(6:01/km) 125/164bpm [752b/km] 190cal 209/W 9.97/13.23kmph Add a comment
4.9mi,
53:14Run - Recovery Run
With Kellen.
1) 1km - 7:36(7:36/km) 104/122bpm [791b/km] 201/W 7.89/11.69kmph 2) 1km - 8:39(8:39/km) 114/126bpm [986b/km] 220/W 6.94/10.2kmph 3) 1km - 6:48(6:48/km) 115/125bpm [782b/km] 232/W 8.82/10.56kmph 4) 1km - 6:21(6:21/km) 113/119bpm [718b/km] 232/W 9.45/10.91kmph 5) 1km - 6:11(6:11/km) 113/120bpm [699b/km] 225/W 9.7/11.01kmph 6) 1km - 5:43(5:43/km) 111/121bpm [635b/km] 221/W 10.49/11.84kmph 7) 1km - 5:46(5:46/km) 108/119bpm [622b/km] 200/W 10.4/12kmph 8) 0.94km - 6:10(6:33/km) 112/119bpm [734b/km] 234/W 9.16/10.81kmph Add a comment |
10mi,
1:55:54 Run - Medium Long Run
Attempting to run hills without spiking HR too much; went pretty well (highest HR on downhills maybe cadence lock?). Dumgoyne, Earls Seat, CK, Slackdhu: lovely evening, breezy.
1) 1km - 6:08(6:08/km) 122/132bpm [749b/km] 270/W 9.78/11.01kmph 2) 1km - 5:19(5:19/km) 126/133bpm [670b/km] 279/W 11.29/12.46kmph 3) 1km - 8:42(8:42/km) 141/152bpm [1226b/km] 285/W 6.9/11.69kmph 4) 1km - 7:56(7:56/km) 138/146bpm [1094b/km] 235/W 7.56/11.36kmph 5) 1km - 12:04(12:04/km) 145/158bpm [1750b/km] 292/W 4.97/16.59kmph 6) 1km - 10:22(10:22/km) 141/149bpm [1461b/km] 268/W 5.79/8.04kmph 7) 1km - 7:43(7:43/km) 142/149bpm [1095b/km] 241/W 7.78/11.88kmph 8) 1km - 7:53(7:53/km) 142/151bpm [1119b/km] 255/W 7.61/9.97kmph 9) 1km - 6:26(6:26/km) 147/160bpm [946b/km] 202/W 9.33/12.12kmph 10) 1km - 7:54(7:54/km) 146/160bpm [1152b/km] 225/W 7.6/10.88kmph 11) 1km - 5:48(5:48/km) 144/161bpm [834b/km] 219/W 10.35/14.28kmph 12) 1km - 6:49(6:49/km) 143/154bpm [974b/km] 239/W 8.8/13.04kmph 13) 1km - 5:38(5:38/km) 129/154bpm [728b/km] 184/W 10.65/14.06kmph 14) 1km - 6:02(6:02/km) 130/154bpm [784b/km] 160/W 9.94/13.48kmph 15) 1km - 5:36(5:36/km) 126/137bpm [705b/km] 255/W 10.71/13.95kmph 16) 1km - 5:11(5:11/km) 123/133bpm [638b/km] 237/W 11.57/13.23kmph 17) 0.07km - 25(5:57/km) 115/116bpm [685b/km] 214/W 10.08/11.32kmph Add a comment
4.9mi,
51:57Run - Easy
With Kellen.
1) 1km - 7:13(7:13/km) 101/119bpm [729b/km] 194/W 8.31/11.08kmph 2) 1km - 7:56(7:56/km) 115/122bpm [912b/km] 237/W 7.56/10.17kmph 3) 1km - 7:03(7:03/km) 115/121bpm [811b/km] 227/W 8.51/9.81kmph 4) 1km - 6:27(6:27/km) 113/124bpm [729b/km] 229/W 9.3/10.38kmph 5) 1km - 6:10(6:10/km) 114/120bpm [703b/km] 225/W 9.73/10.98kmph 6) 1km - 5:58(5:58/km) 113/123bpm [674b/km] 220/W 10.05/12.59kmph 7) 1km - 5:20(5:20/km) 109/114bpm [582b/km] 214/W 11.25/12.63kmph 8) 0.95km - 5:50(6:09/km) 115/123bpm [707b/km] 244/W 9.76/11.54kmph Add a comment |
4.9mi,
51:21 Run - Easy
With Kellen. Tired legs.
1) 1km - 6:33(6:33/km) 109/121bpm [714b/km] 219/W 9.16/12.2kmph 2) 1km - 7:56(7:56/km) 122/132bpm [968b/km] 236/W 7.56/10.71kmph 3) 1km - 6:50(6:50/km) 121/130bpm [827b/km] 236/W 8.78/10.88kmph 4) 1km - 6:38(6:38/km) 119/129bpm [789b/km] 219/W 9.05/10.88kmph 5) 1km - 6:14(6:14/km) 121/127bpm [753b/km] 220/W 9.63/10.98kmph 6) 1km - 5:45(5:45/km) 122/132bpm [701b/km] 217/W 10.44/12.12kmph 7) 1km - 5:56(5:56/km) 114/126bpm [677b/km] 200/W 10.11/12.81kmph 8) 0.83km - 5:30(6:35/km) 115/126bpm [757b/km] 233/W 9.12/10.53kmph Add a comment |
9.2mi,
1:32:38 Run - Easy
With Kellen.
1) 1km - 8:16(8:16/km) 98/126bpm [811b/km] 181/W 7.26/12.63kmph 2) 1km - 7:36(7:36/km) 121/131bpm [920b/km] 252/W 7.89/10.38kmph 3) 1km - 6:30(6:30/km) 121/129bpm [786b/km] 238/W 9.23/10.75kmph 4) 1km - 6:34(6:34/km) 118/128bpm [776b/km] 223/W 9.14/11.15kmph 5) 1km - 5:32(5:32/km) 125/133bpm [692b/km] 230/W 10.84/12.24kmph 6) 1km - 5:35(5:35/km) 128/136bpm [715b/km] 247/W 10.75/11.69kmph 7) 1km - 5:26(5:26/km) 128/133bpm [695b/km] 249/W 11.04/12.12kmph 8) 1km - 6:29(6:29/km) 123/135bpm [797b/km] 223/W 9.26/13.48kmph 9) 1km - 6:26(6:26/km) 130/139bpm [835b/km] 265/W 9.33/12.59kmph 10) 1km - 7:00(7:00/km) 125/142bpm [875b/km] 233/W 8.57/10.44kmph 11) 1km - 6:12(6:12/km) 123/130bpm [763b/km] 242/W 9.68/11.08kmph 12) 1km - 5:21(5:21/km) 121/130bpm [647b/km] 249/W 11.21/12.41kmph 13) 1km - 5:25(5:25/km) 121/131bpm [655b/km] 227/W 11.08/12.2kmph 14) 1km - 5:18(5:18/km) 118/129bpm [625b/km] 214/W 11.32/14.63kmph 15) 0.81km - 4:58(6:06/km) 120/127bpm [733b/km] 252/W 9.84/11.47kmph Add a comment |
8mi,
59:17 Run - Tempo
10k time trial on railway path, good - maybe aim for HR range 150-155? Higher seemed much harder.
1) 1.32km - 7:23(5:35/km) 127/145bpm [710b/km] 70cal 260/W 10.75/12.54kmph 2) 10.25km - 43:18(4:13/km) 152/157bpm [642b/km] 539cal 328/W 14.23/15.39kmph 3) 0.16km - 1:49(11:13/km) 133/154bpm [1492b/km] 19cal 182/W 5.35/14.75kmph 4) 1.19km - 6:47(5:43/km) 123/133bpm [703b/km] 61cal 232/W 10.49/11.92kmph Add a comment |