MartinH - MH Health & Fitness
Last on at 3pm, 1st Jun 2024
M50
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Races
37 -
Miles
34248 -
Miles
2308 -
Miles
1264 -
WAVA
79.35% -
Mile
5:24 -
5k
17:34 -
5M
27:41 -
10k
36:21 -
10M
1:00:30 -
Half
1:19:08 -
20M
2:12:41 -
Mara
2:44:50
About Me | |
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I started running properly back in December 2004 after my late wife, Laura, was killed. Since then I have ran 3 London Marathons, as well as a couple of Half Marathons, for a local Leicester charity, Wishes 4 Kids, and I am running it again in 2011.
I joined Wigston Phoenix running club in July 2010 and that has helped me improve my speed and enjoyed running races shorter than marathon distance. My goal for 2011 is to break all of the PBs I have set in 2010. If you want to know more about Wishes 4 Kids then please visit their website at www.wishes4kids.co.uk justgiving.com Show More...
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Recent Blogs | |
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Looking for a Charity? | Feb 2008 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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1st Jun
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General | 3.2mi | 23:18 |
31st May
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Ice Bath | 0mi | 5:00 |
31st May
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Easy | 6mi | 45:05 |
30th May
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Circuits | 0mi | 25:00 |
30th May
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Ice Bath | 0mi | 5:00 |
12 Month Benchmarks | Run | Bike |
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Mile | 5:31 | 2:28 |
5k | 18:32 | 8:23 |
5mi | 30:46 | 14:09 |
10k | 39:06 | 17:59 |
10mi | 1:05:12 | 29:32 |
Half | 1:26:56 | 39:59 |
20mi | 2:15:04 | 1:07:06 |
Mara | 4:01:44 | 0 |
Recent Pictures | |
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Buddies (4) |
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Followers (7) |
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Badges Collected | See available badges |
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- Best WAVA
Dist | Races | 2003 | 2005 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2018 | PB | WB |
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1mi | 1 | 5:24 72.67 | 5:24
5:24/mi
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72.67 | |||||||||
5km | 4 | 17:51 74.17 | 17:34 75.37 | 17:34
5:39/mi
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75.37 | ||||||||
5mi | 5 | 30:57 69.12 | 28:37 75.16 | 27:41 79.35 | 27:41
5:32/mi
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79.35 | |||||||
6mi | 2 | 35:59 72.07 | 35:23 74.20 | 35:23
5:54/mi
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74.20 | ||||||||
10km | 3 | 38:30 69.81 | 36:21 74.83 | 36:21
5:51/mi
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74.83 | ||||||||
7mi | 2 | 43:17 70.45 | 41:38 74.64 | 41:38
5:57/mi
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74.64 | ||||||||
8mi | 1 | 49:14 72.66 | 49:14
6:09/mi
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72.66 | |||||||||
10mi | 2 | 1:03:11 69.97 | 1:00:30 73.39 | 1:00:30
6:03/mi
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73.39 | ||||||||
13.1mi | 4 | 1:27:23 66.35 | 1:30:52 64.15 | 1:22:57 70.52 | 1:19:08 74.61 | 1:19:08
6:02/mi
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74.61 | ||||||
20mi | 4 | 2:24:09 63.81 | 2:19:09 66.38 | 2:16:33 68.39 | 2:12:41 70.86 | 2:12:41
6:38/mi
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70.86 | ||||||
26.2mi | 9 | 3:46:00 53.79 | 3:27:14 58.83 | 3:14:34 62.82 | 3:04:27 66.49 | 2:58:37 68.95 | 2:49:44 72.93 | 2:59:51 69.24 | 2:44:50 76.06 | 2:45:07 78.41 | 2:44:50
6:17/mi
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78.41 |
2018 | Result | WAVA | Distance | |
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22 Apr | London Marathon SB | 2:45:07 | 78.41 | 26.2mi |
2014 | Result | WAVA | Distance | |
6 Aug | Huncote 5 | 0.00 | 5mi | |
20 Jul | Hermitage 10k | 0.00 | 10km | |
8 Jul | Watermead Challenge PB | 27:41 | 79.35 | 5mi |
2 Jul | Hungarton 7 PB | 41:38 | 74.64 | 7mi |
18 May | West End 8 PB | 49:14 | 72.66 | 8mi |
13 Apr | London Marathon PB | 2:44:50 | 76.06 | 26.2mi |
9 Mar | Ashby 20 PB | 2:12:41 | 70.86 | 20mi |
2013 | Result | WAVA | Distance | |
30 Jun | Prestwold 10K PB | 36:21 | 74.83 | 10km |
2 Jun | Swithland 6 PB | 35:23 | 74.20 | 6mi |
12 May | Leicester 10k | 36:28 | 74.60 | 10km |
21 Apr | London Marathon SB | 2:59:51 | 69.24 | 26.2mi |
17 Mar | Ashby 20 SB | 2:16:33 | 68.39 | 20mi |
2012 | Result | WAVA | Distance | |
14 Oct | Leicester Half Marathon PB | 1:19:08 | 74.61 | 13.1mi |
7 Sep | Manor Mile - Wigston Phoenix club event PB | 5:24 | 72.67 | 1mi |
22 Apr | London Marathon SB | 2:49:44 | 72.93 | 26.2mi |
2011 | Result | WAVA | Distance | |
3 Dec | Braunstone Parkrun Leicester | 20:20 | 65.58 | 5km |
4 Sep | John Fraser 10 PB | 1:00:30 | 73.39 | 10mi |
3 Aug | Huncote Joy Cann 5 | 29:19 | 73.36 | 5mi |
13 Jul | Watermead Challenge SB | 28:37 | 75.16 | 5mi |
6 Jul | Hungarton 7 SB | 43:17 | 70.45 | 7mi |
29 Jun | Sphinx AC Summer Five | 29:13 | 73.61 | 5mi |
18 Jun | The Glooston 10k SB | 38:30 | 69.81 | 10km |
18 Jun | Braunstone Parkrun Leicester | 17:35 | 75.29 | 5km |
12 Jun | Swithland 6 SB | 35:59 | 72.07 | 6mi |
30 Apr | Braunstone Parkrun Leicester PB | 17:34 | 75.37 | 5km |
17 Apr | London Marathon SB | 2:58:37 | 68.95 | 26.2mi |
13 Mar | Ashby 20 SB | 2:19:09 | 66.38 | 20mi |
2010 | Result | WAVA | Distance | |
30 Oct | Braunstone Parkrun Leicester SB | 17:51 | 74.17 | 5km |
10 Oct | Leicester Half Marathon SB | 1:22:57 | 70.52 | 13.1mi |
5 Sep | John Fraser 10 SB | 1:03:11 | 69.97 | 10mi |
4 Aug | Huncote 5 SB | 30:57 | 69.12 | 5mi |
25 Apr | London Marathon SB | 3:04:27 | 66.49 | 26.2mi |
21 Mar | Ashby 20 SB | 2:24:09 | 63.81 | 20mi |
2009 | Result | WAVA | Distance | |
26 Apr | London Marathon SB | 3:14:34 | 62.82 | 26.2mi |
15 Mar | Silverstone Half Marathon SB | 1:30:52 | 64.15 | 13.1mi |
2008 | Result | WAVA | Distance | |
13 Apr | London Marathon SB | 3:27:14 | 58.83 | 26.2mi |
2005 | Result | WAVA | Distance | |
24 Apr | Shakespeare Half Marathon SB | 1:27:23 | 66.35 | 13.1mi |
2003 | Result | WAVA | Distance | |
13 Apr | London Marathon SB | 3:46:00 | 53.79 | 26.2mi |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 8 | 11 | 0 | 4 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 23 |
2024 | 232 | 297 | 203 | 175 | 184 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 1093 |
2024 | 0 | 0 | 11 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 11 |
2023 | 4 | 18 | 14 | 10 | 23 | 10 | 17 | 25 | 11 | 3 | 9 | 2 | 147 |
2023 | 293 | 243 | 307 | 208 | 178 | 237 | 233 | 115 | 233 | 171 | 192 | 269 | 2678 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 62 | 0 | 0 | 0 | 0 | 62 |
2022 | 15 | 3 | 10 | 13 | 7 | 13 | 18 | 23 | 17 | 27 | 4 | 2 | 154 |
2022 | 286 | 272 | 264 | 120 | 234 | 123 | 222 | 304 | 225 | 173 | 205 | 236 | 2664 |
2021 | 5 | 4 | 4 | 31 | 21 | 23 | 47 | 11 | 7 | 23 | 17 | 10 | 203 |
2021 | 276 | 262 | 312 | 180 | 253 | 179 | 150 | 286 | 224 | 189 | 237 | 262 | 2810 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 29 | 0 | 0 | 0 | 29 |
2020 | 0 | 3 | 0 | 0 | 5 | 3 | 26 | 5 | 35 | 13 | 0 | 0 | 89 |
2020 | 287 | 306 | 288 | 276 | 306 | 346 | 309 | 354 | 280 | 299 | 309 | 307 | 3666 |
2019 | 6 | 0 | 0 | 0 | 0 | 12 | 19 | 10 | 4 | 1 | 9 | 0 | 62 |
2019 | 278 | 275 | 326 | 226 | 206 | 270 | 176 | 214 | 172 | 121 | 176 | 178 | 2618 |
2018 | 2 | 3 | 0 | 2 | 1 | 11 | 1 | 7 | 0 | 3 | 0 | 3 | 35 |
2018 | 314 | 260 | 369 | 191 | 186 | 202 | 175 | 161 | 99 | 100 | 164 | 191 | 2411 |
2018 | 0 | 0 | 0 | 0 | 0 | 14 | 0 | 0 | 0 | 0 | 0 | 0 | 14 |
2017 | 19 | 26 | 8 | 3 | 1 | 0 | 11 | 15 | 0 | 0 | 3 | 0 | 85 |
2017 | 355 | 263 | 204 | 171 | 230 | 359 | 291 | 368 | 248 | 172 | 168 | 200 | 3029 |
2017 | 0 | 0 | 59 | 102 | 140 | 0 | 0 | 0 | 10 | 0 | 0 | 0 | 311 |
2016 | 7 | 35 | 0 | 6 | 12 | 31 | 29 | 43 | 29 | 6 | 26 | 21 | 244 |
2016 | 270 | 285 | 311 | 176 | 143 | 145 | 193 | 187 | 208 | 285 | 196 | 204 | 2602 |
2016 | 0 | 0 | 0 | 0 | 0 | 18 | 0 | 0 | 0 | 47 | 0 | 37 | 102 |
2015 | 6 | 10 | 3 | 13 | 41 | 57 | 0 | 0 | 11 | 5 | 8 | 4 | 157 |
2015 | 224 | 234 | 297 | 177 | 89 | 171 | 200 | 189 | 186 | 180 | 139 | 235 | 2321 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 52 | 0 | 0 | 0 | 0 | 0 | 52 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 20 | 3 | 9 | 10 | 6 | 3 | 51 |
2014 | 234 | 226 | 255 | 79 | 127 | 146 | 116 | 41 | 33 | 130 | 99 | 176 | 1663 |
2014 | 0 | 0 | 0 | 0 | 59 | 0 | 0 | 17 | 0 | 0 | 0 | 0 | 75 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 4 | 3 | 0 | 0 | 0 | 0 | 7 |
2013 | 151 | 169 | 213 | 111 | 84 | 154 | 22 | 5 | 45 | 65 | 144 | 213 | 1375 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 101 | 424 | 342 | 129 | 0 | 0 | 996 |
2012 | 0 | 0 | 0 | 0 | 0 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 7 |
2012 | 214 | 192 | 225 | 133 | 34 | 18 | 108 | 115 | 170 | 103 | 106 | 114 | 1533 |
2011 | 213 | 203 | 192 | 84 | 45 | 101 | 136 | 130 | 101 | 136 | 35 | 146 | 1522 |
2011 | 0 | 0 | 0 | 45 | 0 | 21 | 0 | 0 | 0 | 0 | 0 | 0 | 66 |
2010 | 61 | 103 | 156 | 107 | 26 | 18 | 76 | 89 | 91 | 67 | 136 | 158 | 1090 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 8 | 0 | 0 | 0 | 0 | 19 |
2009 | 76 | 78 | 162 | 116 | 25 | 39 | 50 | 116 | 29 | 0 | 42 | 19 | 751 |
2009 | 0 | 0 | 0 | 0 | 0 | 0 | 32 | 23 | 146 | 135 | 41 | 0 | 376 |
2008 | 72 | 46 | 108 | 54 | 17 | 34 | 19 | 0 | 0 | 2 | 0 | 4 | 356 |
2008 | 59 | 6 | 12 | 5 | 2 | 7 | 4 | 0 | 0 | 0 | 0 | 0 | 94 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 30 | 16 | 18 | 65 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 11 | 82 | 98 |
Sun 5th May
May 5
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Mon 6th May
May 6
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Tue 7th May
May 7
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Wed 8th May
May 8
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Thu 9th May
May 9
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Fri 10th May
May 10
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Sat 11th May
May 11
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Fartleks - (2mins hard but not max effort at start of miles 2,3,4,5, with steady recoveries)
Legs felt good. Cool and calm weather with sun. Perfect conditions for once. Ran hard for first rep but could have carried on further at that pace/effort. Surprised with pace. Recovery was comfortable effort at sub-7.00 pace. Legs felt better on each of the next three reps and each one was slightly faster without trying as wasn’t looking at watch during the efforts until last few seconds to get right time of the rep. Pleased with paces and those of recoveries as well (no slowing), plus legs felt good throughout and afterwards 1) 1mi - 7:07(7:07/mi) 128/138bpm [911b/mi] 108cal 2) 0.36mi - 2:02(5:40/mi) 149/152bpm [845b/mi] 34cal 3) 0.65mi - 4:30(6:56/mi) 141/152bpm [977b/mi] 71cal 4) 0.36mi - 2:03(5:39/mi) 153/161bpm [864b/mi] 36cal 5) 0.63mi - 4:17(6:45/mi) 147/160bpm [992b/mi] 69cal 6) 0.37mi - 2:03(5:34/mi) 157/162bpm [873b/mi] 37cal 7) 0.63mi - 4:22(6:54/mi) 149/162bpm [1028b/mi] 71cal 8) 0.37mi - 2:04(5:32/mi) 157/162bpm [869b/mi] 37cal 9) 1mi - 7:26(7:26/mi) 144/162bpm [1071b/mi] 118cal 10) 0.77mi - 5:37(7:21/mi) 136/143bpm [999b/mi] 81cal Add a comment
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Easy Effort Run
Legs good. Slept well. Kept effort easy throughout. All felt good but HR is still ever so slightly higher for how effort feels. It is a little more normal than Saturday. All good 1) 1mi - 7:13(7:13/mi) 131/138bpm [946b/mi] 108cal 2) 1mi - 7:22(7:22/mi) 137/143bpm [1009b/mi] 114cal 3) 1mi - 7:14(7:14/mi) 134/138bpm [968b/mi] 109cal 4) 1mi - 7:25(7:25/mi) 136/144bpm [1008b/mi] 114cal 5) 1mi - 7:25(7:25/mi) 135/140bpm [1001b/mi] 110cal 6) 1mi - 7:33(7:33/mi) 134/142bpm [1011b/mi] 110cal 7) 1mi - 7:37(7:37/mi) 139/144bpm [1058b/mi] 116cal 8) 1mi - 7:49(7:49/mi) 134/140bpm [1048b/mi] 111cal 9) 0.04mi - 19(7:13/mi) 131/132bpm [946b/mi] 5cal Add a comment
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Tempo Run - (Easy, 20 mins at 6.15 pace, Easy)
HR stats wrong as no chest strap. Legs good. Conditions good. Shorter warm up and cooldown than usual as restricted for time. First tempo mile felt tough without a longer warm up. Second mile felt more comfortable. Both paces spot on. Third mile was actually a bit too fast but same effort (wasn’t really looking at watch). Final 90 seconds was the first downhill section of the loop so faster than planned pace. Legs felt good throughout and on the cooldown. All good. 1) 1mi - 7:05(7:05/mi) 136/151bpm [963b/mi] 106cal 2) 0.21mi - 1:26(6:59/mi) 149/153bpm [1042b/mi] 21cal 3) 1mi - 6:15(6:15/mi) 154/162bpm [961b/mi] 105cal 4) 1mi - 6:14(6:14/mi) 157/167bpm [980b/mi] 108cal 5) 1mi - 6:08(6:08/mi) 159/166bpm [976b/mi] 108cal 6) 0.25mi - 1:30(6:01/mi) 160/162bpm [962b/mi] 26cal 7) 1mi - 7:21(7:21/mi) 154/164bpm [1132b/mi] 121cal 8) 0.63mi - 4:32(7:16/mi) 149/157bpm [1082b/mi] 70cal Add a comment
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Holiday Run - Hurghada
Legs good after rest day. All easy effort. HR rose a bit on the hill at the end, but apart from that mostly controlled given the heat and sun. All good 1) 1mi - 7:43(7:43/mi) 135/143bpm [1041b/mi] 114cal 2) 1mi - 7:05(7:05/mi) 134/141bpm [949b/mi] 106cal 3) 1mi - 6:59(6:59/mi) 132/138bpm [921b/mi] 104cal 4) 1mi - 7:25(7:25/mi) 138/148bpm [1025b/mi] 116cal 5) 1mi - 7:16(7:16/mi) 140/145bpm [1018b/mi] 111cal 6) 1mi - 7:36(7:36/mi) 144/148bpm [1093b/mi] 119cal 7) 0.38mi - 2:57(7:52/mi) 148/149bpm [1165b/mi] 47cal Add a comment
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Holiday Run - Hurghada
Legs felt good after massage the day before but wasn’t risking anything other than easy after my pre-London calf issues. All easy effort with a bit of a rise in HR towards the end uphill in the heat and sun. All good. 1) 1mi - 7:47(7:47/mi) 134/143bpm [1042b/mi] 115cal 2) 1mi - 7:02(7:02/mi) 136/142bpm [956b/mi] 109cal 3) 1mi - 6:52(6:52/mi) 135/140bpm [928b/mi] 106cal 4) 1mi - 7:13(7:13/mi) 138/143bpm [996b/mi] 109cal 5) 1mi - 7:20(7:20/mi) 142/147bpm [1040b/mi] 114cal 6) 1mi - 7:44(7:44/mi) 143/147bpm [1105b/mi] 124cal 7) 0.24mi - 1:50(7:40/mi) 145/148bpm [1111b/mi] 28cal Add a comment
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Holiday Run - Hurghada
Crown hunting gone wrong!! Started and finished in wrong place so missed out on crown although was on pace. Frustrating but a good hard workout. The rest was easy apart from a final hill spring. Hard to get HR down after harder effort, even with photo stops 1) 1mi - 7:45(7:45/mi) 136/145bpm [1055b/mi] 115cal 2) 0.44mi - 3:12(7:12/mi) 143/148bpm [1031b/mi] 51cal 3) 0.82mi - 4:13(5:10/mi) 161/166bpm [832b/mi] 78cal 4) 1mi - 7:07(7:07/mi) 143/166bpm [1018b/mi] 112cal 5) 1mi - 7:26(7:26/mi) 141/145bpm [1048b/mi] 113cal 6) 1mi - 7:39(7:39/mi) 139/145bpm [1064b/mi] 112cal 7) 1mi - 7:44(7:44/mi) 144/155bpm [1114b/mi] 120cal 8) 0.01mi - 3(6:47/mi) 142/143bpm [962b/mi] 1cal Add a comment
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Sun 12th May
May 12
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Mon 13th May
May 13
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Tue 14th May
May 14
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Wed 15th May
May 15
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Thu 16th May
May 16
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Fri 17th May
May 17
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Sat 18th May
May 18
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Holiday Run - Hurghada
Legs feeling a bit clunky and windier this morning. All easy effort including a few strides to stretch legs. Last hill is a slog as always!! 1) 1mi - 7:50(7:50/mi) 134/143bpm [1049b/mi] 115cal 2) 1mi - 6:48(6:48/mi) 137/144bpm [931b/mi] 106cal 3) 1mi - 7:01(7:01/mi) 133/143bpm [934b/mi] 104cal 4) 1mi - 7:35(7:35/mi) 137/139bpm [1039b/mi] 117cal 5) 1mi - 7:29(7:29/mi) 139/142bpm [1041b/mi] 113cal 6) 1mi - 7:50(7:50/mi) 141/148bpm [1104b/mi] 120cal 7) 0.12mi - 55(7:29/mi) 136/138bpm [1019b/mi] 14cal Add a comment
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Holiday Run - Hurghada
Achilles a little tight when starting. Windy first thing so kept effort on easier side and didn’t go for All easyish, hot and sweaty (as usual) 1) 1mi - 7:57(7:57/mi) 138/147bpm [1097b/mi] 118cal 2) 1mi - 6:58(6:58/mi) 139/145bpm [967b/mi] 107cal 3) 1mi - 6:57(6:57/mi) 133/139bpm [924b/mi] 104cal 4) 1mi - 7:24(7:24/mi) 140/146bpm [1036b/mi] 116cal 5) 1mi - 7:23(7:23/mi) 139/144bpm [1025b/mi] 111cal 6) 1mi - 7:54(7:54/mi) 143/148bpm [1129b/mi] 122cal 7) 0.12mi - 52(7:30/mi) 134/139bpm [1005b/mi] 13cal Add a comment
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Holiday Run - Hurghada
Windy again so no segment hunting. Kept it mostly easy apart from battling the wind uphill. Hot and sweaty as usual. 1) 1mi - 8:02(8:02/mi) 135/143bpm [1084b/mi] 118cal 2) 1mi - 7:04(7:04/mi) 134/143bpm [947b/mi] 107cal 3) 1mi - 6:58(6:58/mi) 128/136bpm [892b/mi] 97cal 4) 1mi - 7:30(7:30/mi) 135/139bpm [1012b/mi] 113cal 5) 1mi - 7:18(7:18/mi) 140/146bpm [1022b/mi] 114cal 6) 1mi - 7:43(7:43/mi) 143/151bpm [1103b/mi] 120cal 7) 0.13mi - 57(7:23/mi) 136/138bpm [1004b/mi] 14cal Add a comment
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Easy Effort Run
Slept ok, but had been awake for around 38 of the previous 40 hours. Woke with a headache (tiredness & dehydration) so walked for a few minutes before running. Headache lessened as the run went on. Kept effort very easy and HR was a good deal lower than in the heat of Egypt. Legs all good after a rest day yesterday. 1) 1mi - 7:35(7:35/mi) 122/130bpm [924b/mi] 105cal 2) 1mi - 7:36(7:36/mi) 128/136bpm [973b/mi] 110cal 3) 1mi - 7:34(7:34/mi) 125/130bpm [946b/mi] 104cal 4) 1mi - 7:52(7:52/mi) 125/129bpm [982b/mi] 107cal 5) 1mi - 7:53(7:53/mi) 129/134bpm [1017b/mi] 113cal 6) 1mi - 7:50(7:50/mi) 127/133bpm [996b/mi] 108cal 7) 0.06mi - 26(7:37/mi) 126/128bpm [959b/mi] 6cal Add a comment
1) 0.25mi - 4:07(16:40/mi) 84/89bpm [1400b/mi] 28cal 61/64rpm
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Easy Effort Run
Slept ok. Still tired. Legs clunky when starting so walked as a warm up. All easy/very easy effort except for a couple of strides and short hill sprints in the middle miles. Legs fine throughout the run and afterwards. 1) 1mi - 7:25(7:25/mi) 125/134bpm [928b/mi] 105cal 2) 1mi - 7:27(7:27/mi) 132/139bpm [983b/mi] 111cal 3) 1mi - 7:19(7:19/mi) 131/139bpm [958b/mi] 107cal 4) 1mi - 7:40(7:40/mi) 134/143bpm [1027b/mi] 114cal 5) 1mi - 7:44(7:44/mi) 136/140bpm [1051b/mi] 116cal 6) 1mi - 7:44(7:44/mi) 133/141bpm [1029b/mi] 111cal 7) 0.04mi - 18(7:03/mi) 133/135bpm [937b/mi] 4cal Add a comment
1) 0.26mi - 4:03(15:40/mi) 87/97bpm [1363b/mi] 28cal 61/76rpm
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Intervals - 4x(1m at 6.00-6.05 pace/1min rec + 1min hard to finish)
2 miles easy to start. First faster mile started downhill but tried not to go too hard. Pace felt tough but sustainable. Got slowed crossing main road but caught up ok. Recovery not easy but around marathon effort. Second mile had more road crossings which made for a bit more slowing and surging so not totally ideal to keep consistent pacing. Mile 3 was mainly around Victoria Park. Looks like a couple of dodgy GPS glitches as paced jumped around a bit under the trees. Didn’t try to force pace by trying to sprint to hit target. Mile 4 had both downhills and uphills but finished downhill so easier to run quicker. Finished with 1 minute hard but not flat out. Finished with almost 3m easy. Hard session overall but what I needed and it was sustainable. Will have more to give when racing. 1) 1mi - 7:11(7:11/mi) 130/140bpm [933b/mi] 106cal 2) 1mi - 7:10(7:10/mi) 139/146bpm [996b/mi] 112cal 3) 1mi - 6:02(6:02/mi) 154/163bpm [929b/mi] 104cal 4) 0.16mi - 1:04(6:48/mi) 156/162bpm [1061b/mi] 18cal 5) 1mi - 6:04(6:04/mi) 160/163bpm [970b/mi] 108cal 6) 0.17mi - 1:07(6:41/mi) 159/162bpm [1062b/mi] 19cal 7) 1mi - 6:07(6:07/mi) 159/163bpm [974b/mi] 108cal 8) 0.15mi - 1:03(7:03/mi) 158/163bpm [1113b/mi] 18cal 9) 1mi - 5:58(5:58/mi) 159/164bpm [950b/mi] 107cal 10) 0.18mi - 1:14(6:42/mi) 154/158bpm [1033b/mi] 21cal 11) 0.18mi - 1:02(5:34/mi) 158/162bpm [879b/mi] 18cal 12) 1mi - 7:21(7:21/mi) 148/162bpm [1089b/mi] 117cal 13) 1mi - 7:29(7:29/mi) 142/146bpm [1063b/mi] 111cal 14) 1mi - 7:29(7:29/mi) 139/147bpm [1041b/mi] 107cal 15) 0.2mi - 1:33(7:35/mi) 136/141bpm [1032b/mi] 24cal Add a comment
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Sun 19th May
May 19
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Mon 20th May
May 20
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Tue 21st May
May 21
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Wed 22nd May
May 22
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Thu 23rd May
May 23
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Fri 24th May
May 24
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Sat 25th May
May 25
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14c - 5mins
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Easy Effort Run
Warm and sunny. Kept effort to easy/very easy as legs were a little tired from yesterday's intervals, plus gardening and then sitting at the rugby. Legs fine afterwards. 1) 1mi - 7:30(7:30/mi) 126/137bpm [945b/mi] 107cal 2) 1mi - 7:13(7:13/mi) 129/137bpm [932b/mi] 107cal 3) 1mi - 7:27(7:27/mi) 131/138bpm [976b/mi] 111cal 4) 1mi - 7:39(7:39/mi) 134/140bpm [1025b/mi] 116cal 5) 1mi - 7:36(7:36/mi) 132/139bpm [1003b/mi] 111cal 6) 0.02mi - 9(6:53/mi) 127/127bpm [875b/mi] 2cal Add a comment
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Intervals - (7x3mins/2mins rec aiming for 5.40-5.45 pace)
Legs a little clunky and tired from 8 hours of gardening yesterday, but thought I'd give it a go anyway. Aim was rough 5k pace (hopefully) but over distance (21 mins instead of around 17-18mins). Each rep was hard work but had possibly 1 more gear for most of them. Slight breeze on the downhill sections but slightly behind on the up/flatter bits. Pleased with the paces and probably could have done another 2-3 reps if needed. Ave pace was 5.42 pace. 1) 1mi - 7:22(7:22/mi) 131/141bpm [964b/mi] 109cal 2) 0.95mi - 6:43(7:03/mi) 138/142bpm [973b/mi] 106cal 3) 0.53mi - 3:00(5:38/mi) 155/159bpm [874b/mi] 52cal 4) 0.27mi - 2:00(7:25/mi) 148/160bpm [1099b/mi] 33cal 5) 0.53mi - 3:00(5:40/mi) 157/160bpm [891b/mi] 53cal 6) 0.27mi - 2:00(7:25/mi) 151/160bpm [1121b/mi] 33cal 7) 0.52mi - 3:00(5:45/mi) 155/162bpm [891b/mi] 52cal 8) 0.27mi - 2:00(7:28/mi) 152/161bpm [1136b/mi] 33cal 9) 0.52mi - 3:00(5:46/mi) 155/160bpm [894b/mi] 52cal 10) 0.26mi - 2:00(7:33/mi) 151/160bpm [1141b/mi] 32cal 11) 0.52mi - 3:00(5:43/mi) 158/160bpm [904b/mi] 53cal 12) 0.25mi - 2:00(7:54/mi) 149/160bpm [1177b/mi] 32cal 13) 0.53mi - 3:00(5:42/mi) 156/161bpm [889b/mi] 53cal 14) 0.26mi - 2:00(7:48/mi) 150/160bpm [1170b/mi] 31cal 15) 0.52mi - 3:00(5:44/mi) 153/161bpm [878b/mi] 51cal 16) 0.05mi - 18(6:40/mi) 159/161bpm [1060b/mi] 5cal 17) 0mi - 1(4:43/mi) 157/157bpm [740b/mi] 18) 0mi - 1(6:37/mi) 157/157bpm [1040b/mi] 19) 1mi - 7:51(7:51/mi) 141/156bpm [1106b/mi] 118cal 20) 0.62mi - 4:49(7:42/mi) 133/140bpm [1025b/mi] 67cal Add a comment
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Club Run - Rosebank
Fairly hard underfoot for most. Probably didn’t need trail shoes. Long wet grass in places and itchy legs now finished. All easy/very easy effort with fair few stops, with just one shorter harder push from cemetery to Kelmarsh Ave. 1) 1mi - 8:28(8:28/mi) 121/130bpm [1024b/mi] 110cal 2) 1mi - 8:35(8:35/mi) 129/137bpm [1108b/mi] 118cal 3) 1mi - 8:25(8:25/mi) 131/142bpm [1103b/mi] 113cal 4) 1mi - 8:25(8:25/mi) 133/146bpm [1118b/mi] 113cal 5) 1mi - 8:03(8:03/mi) 135/142bpm [1087b/mi] 116cal 6) 1mi - 8:09(8:09/mi) 133/145bpm [1083b/mi] 114cal 7) 0.99mi - 7:19(7:24/mi) 142/159bpm [1052b/mi] 113cal 8) 0.55mi - 4:17(7:47/mi) 141/149bpm [1099b/mi] 64cal Add a comment
Easy Effort Run
Run to club. Had to change watch to trail run 1) 0.49mi - 3:40(7:30/mi) 123/132bpm [923b/mi] 51cal Add a comment
14c - 5mins
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Strength Session - Legs
Squats - 5x60kg, 4x80kg, 4x90kg, 4x90kg Side dips x 2x12kg KB x 40 (20 each side) - 4 sets Deadlifts - 5x60kg, 4x80kg, 4x 80kg, 4x90kg Torso twists x 10kg KB x 40 - 4 sets Box Jumps (20in) x 5 - 4 sets Kettlebell Swings x12kg KB x 12 - 4 sets Box Step Ups x 8 on each leg x 2 sets Add a comment
MH Runner's Club Workout Video (recording)
Squat (with pulse) Step Step Hold (side) Single Leg Rainbow Press Skater Hops Bird Dogs Elbows to Knees (cycling legs) Dead Bugs Add a comment
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Strength Training - Upper Body
Tri-set (no rest) Flat Chest Flyes - x 2x17.5kg DB x 7, 8 Flat Chest Press x 2x17.5kg DB x 8, 8 Press Ups - 14, 10 Tri-Set (no rest) Pull Ups - 8, 8 Bent Over Barbell Rows - 32.5kg X 12, 12 TRX Back Rows - 16, 16 Tri-set (no rest) Shoulder Press - x 2x 10.5kg DB x 8. 8 Lateral Raises (each arm) - x 2x 10.5kg DB x 6, 6 Front Raises (each arm) - x 2x 10.5kg DB x 8, 8 Bicep Curls (varied grips) - to failure Tricep Dips - to failure Add a comment
Easy Effort Run
Slept ok. Legs tired from running yesterday evening. Heavy rain. Kept effort very easy throughout. Very wet throughout and not the most enjoyable run. Legs fine throughout and afterwards 1) 1mi - 7:45(7:45/mi) 126/134bpm [977b/mi] 108cal 2) 1mi - 7:38(7:38/mi) 128/134bpm [977b/mi] 113cal 3) 1mi - 7:58(7:58/mi) 129/135bpm [1029b/mi] 113cal 4) 1mi - 8:09(8:09/mi) 132/137bpm [1075b/mi] 118cal 5) 1mi - 7:59(7:59/mi) 130/136bpm [1038b/mi] 113cal 6) 0.07mi - 32(7:37/mi) 130/133bpm [990b/mi] 7cal Add a comment
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Easy Effort Run
Run back to Toyota garage (car service). Legs a little more tired given leg session and run home from garage in the last 4 hours. Kept effort easy again and while there are a couple of hills, it is net downhill. Wind against for most of the run. Left calf a little tight at times, but nothing that is unexpected given how this morning has gone. Writing this up a couple of hours after the run left calf is fine 1) 1mi - 7:26(7:26/mi) 131/137bpm [973b/mi] 112cal 2) 1mi - 7:13(7:13/mi) 136/141bpm [981b/mi] 111cal 3) 1mi - 7:24(7:24/mi) 139/148bpm [1028b/mi] 115cal 4) 1mi - 7:25(7:25/mi) 140/148bpm [1038b/mi] 117cal 5) 0.82mi - 5:55(7:13/mi) 138/146bpm [996b/mi] 89cal Add a comment
Easy Effort Run
Run back from Toyota garage (car service). Legs a bit tired and heavy after doing a leg session 2 hours before, but that was planned. Mainly uphill on the way back. Kept effort easy and while legs were tired on the run there were no other issues. 1) 1mi - 7:42(7:42/mi) 133/141bpm [1024b/mi] 112cal 2) 1mi - 7:18(7:18/mi) 135/143bpm [985b/mi] 111cal 3) 1mi - 7:22(7:22/mi) 140/144bpm [1031b/mi] 116cal 4) 1mi - 7:36(7:36/mi) 139/144bpm [1057b/mi] 116cal 5) 0.8mi - 6:03(7:36/mi) 138/144bpm [1050b/mi] 92cal Add a comment
Strength Training - Legs
Squats (up to calf raise) - 6x60kg - 4 sets Side dips x 2x12kg KB x 40 (20 each side) - 4 sets Deadlifts - 6x60kg, - 4 sets Torso twists x 10kg KB x 40 - 4 sets Box Jumps x 5 - 4 sets Kettlebell Swings x12kg KB x 12 - 4 sets Box Step Ups x 8 on each leg x 2 sets Add a comment
14c - 5mins
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12c - 5mins
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Easy Effort Run (inc Fartleks & Hills)
Legs a bit tired from harder exercise day yesterday. Kept effort easy throughout except for 3 x 1min fartleks at rough 5k effort and then in the final couple of miles 3 x 10sec hill sprints. These were all to just prime legs for racing on Sunday with no fatigue. Legs all good when finishing. 1) 1mi - 7:17(7:17/mi) 129/138bpm [940b/mi] 108cal 2) 0.18mi - 1:02(5:50/mi) 141/148bpm [822b/mi] 16cal 3) 1mi - 7:08(7:08/mi) 136/148bpm [970b/mi] 111cal 4) 1mi - 7:14(7:14/mi) 137/151bpm [991b/mi] 110cal 5) 1mi - 7:29(7:29/mi) 137/151bpm [1024b/mi] 112cal 6) 1mi - 7:44(7:44/mi) 136/148bpm [1052b/mi] 116cal 7) 0.96mi - 7:21(7:38/mi) 131/136bpm [999b/mi] 104cal Add a comment
1) 0.26mi - 4:04(15:38/mi) 88/96bpm [1376b/mi] 28cal 62/65rpm
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Easy Effort Run (inc Strides)
Livingston Relays tomorrow so kept it short and easy as legs a but tired. 2x 8 second strides in each of the middle two miles, then back to very easy effort. Legs felt good by the end. 1) 1mi - 7:34(7:34/mi) 124/131bpm [939b/mi] 106cal 2) 1mi - 7:11(7:11/mi) 130/143bpm [933b/mi] 109cal 3) 1mi - 7:39(7:39/mi) 135/146bpm [1033b/mi] 115cal 4) 1mi - 7:44(7:44/mi) 130/137bpm [1006b/mi] 111cal 5) 0.01mi - 7(7:59/mi) 128/129bpm [1021b/mi] 1cal Add a comment
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Sun 26th May
May 26
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Mon 27th May
May 27
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Tue 28th May
May 28
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Wed 29th May
May 29
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Thu 30th May
May 30
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Fri 31st May
May 31
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Sat 1st Jun
Jun 1
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Livingston Relays - 1st Vets Mens Team
Ran last leg and started about 20 metres behind first place. Started sensibly to see if he would run away, which he didn’t. Overtook him after about 2 minutes and pushed on hard to put time in him until the first turn. Once turned back could see he was about 100 metres behind so backed off very slightly in case anyone came back on me. Worked hard throughout but consolidated rather than going all out until the final sprint. First vets mens team by nearly 2 mins. Very pleased with result even though I’d have liked quicker, but couldn’t taste blood this year🤣🤣 Official time 17.18 as time taken from when leg 3 passed the timing chip, bot when I started.1) 1mi - 5:36(5:36/mi) 156/162bpm [873b/mi] 98cal 2) 1mi - 5:49(5:49/mi) 164/167bpm [954b/mi] 109cal 3) 1mi - 5:49(5:49/mi) 166/168bpm [966b/mi] 111cal Add a comment
Warm Up - Livingston Relays
1) 0.47mi - 3:38(7:40/mi) 122/138bpm [936b/mi] 47cal Add a comment
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Easy Effort Run
Legs felt ok after Livingston Relays yesterday. Kept effort easy. Wind behind in the first half and then against for the second half, which is why paces vary. Legs good throughout and fine once finished. 1) 1mi - 7:10(7:10/mi) 129/138bpm [924b/mi] 105cal 2) 1mi - 7:17(7:17/mi) 135/143bpm [984b/mi] 114cal 3) 1mi - 7:00(7:00/mi) 135/140bpm [945b/mi] 107cal 4) 1mi - 7:08(7:08/mi) 139/142bpm [992b/mi] 111cal 5) 1mi - 7:11(7:11/mi) 138/143bpm [992b/mi] 112cal 6) 1mi - 7:17(7:17/mi) 136/144bpm [991b/mi] 109cal 7) 1mi - 7:32(7:32/mi) 139/143bpm [1048b/mi] 115cal 8) 1mi - 7:39(7:39/mi) 136/142bpm [1041b/mi] 114cal 9) 0.25mi - 1:54(7:39/mi) 129/132bpm [987b/mi] 25cal Add a comment
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Club Run - Mill Lane
Easy effort. Quite a few stops to regroup. Warm and humid but quite sticky and muddy in places. Legs good throughout 1) 1mi - 8:19(8:19/mi) 115/135bpm [956b/mi] 105cal 2) 1mi - 8:20(8:20/mi) 121/132bpm [1009b/mi] 110cal 3) 1mi - 7:50(7:50/mi) 130/137bpm [1019b/mi] 115cal 4) 1mi - 7:52(7:52/mi) 129/137bpm [1015b/mi] 109cal 5) 1mi - 8:48(8:48/mi) 129/138bpm [1135b/mi] 115cal 6) 1mi - 7:57(7:57/mi) 126/141bpm [1002b/mi] 107cal 7) 1mi - 7:59(7:59/mi) 128/142bpm [1022b/mi] 111cal 8) 0.58mi - 4:32(7:46/mi) 133/137bpm [1033b/mi] 65cal 9) 0.54mi - 4:06(7:35/mi) 136/143bpm [1031b/mi] 60cal Add a comment
Short Strength Session
Squats - 5x60kg, 5x80kg, 4x90kg, 4x95kg Side dips x 2x12kg KB x 40 (20 each side) - 4 sets Deadlifts - 5x60kg, 4x80kg, 4x80kg, 4x90kg Torso twists x 10kg KB x 40 - 4 sets Add a comment
MH Runner's Club Workout Video (recording)
High Knees (weight above head) Broad Jump Reverse Lunge to High Knee Skipping Leg Lowering Crunches Alternate knee touches (outside opposite knee) Double Crunch Add a comment
13c - 5 mins
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Strength Training - Upper Body
2 x circuits of each tri-set and then arms to finish. Tri-set (no rest) Incline Chest Flyes - x 2x17.5kg DB x 7, 8 Incline Chest Press x 2x17.5kg DB x 7, 8 Press Ups - 14, 10 Tri-Set (no rest) Pull Ups - 9, 8 Bent Over Barbell Rows - 32.5kg X 12, 12 TRX Back Rows - 14, 14 Tri-set (no rest) Shoulder Press - x 2x 10.5kg DB x 8. 8 Lateral Raises (each arm) - x 2x 10.5kg DB x 6, 6 Front Raises (each arm) - x 2x 10.5kg DB x 6, 8 Bicep Curls (varied grips) - to failure Tricep Dips - to failure Add a comment
Easy Effort Run
HR strap batteries gone so HR stats wrong. Legs tired after club run. Kept effort easy/very easy. Left ankle a little twingy when turning corners but mainly fine (has been fine all day afterwards). 1) 1mi - 7:41(7:41/mi) 127/141bpm [975b/mi] 105cal 2) 1mi - 7:29(7:29/mi) 137/147bpm [1024b/mi] 112cal 3) 1mi - 7:40(7:40/mi) 141/148bpm [1080b/mi] 113cal 4) 1mi - 7:54(7:54/mi) 145/157bpm [1146b/mi] 127cal 5) 1mi - 7:46(7:46/mi) 148/154bpm [1149b/mi] 126cal 6) 0.21mi - 1:36(7:38/mi) 146/151bpm [1114b/mi] 24cal Add a comment
1) 0.26mi - 4:07(15:34/mi) 83/94bpm [1292b/mi] 30cal 61/84rpm
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Circuits
3 x circuits of each exercise. 30 secs rest between exercises Boxing - 60 secs Battle Ropes - 20 secs each x Single Arms, Doubles, Power Slams (10 secs recovery) Ball Slams - 9kg x 12,12,12 Kettlebell Swings - 12kg x 20,20,20 3 x circuits of each exercise. 30 secs rest between exercises Power Cleans - 32.5kg x 10,10,10 Battle Ropes - 20 secs each x Single Arms, Doubles (10 secs recovery) Windmill Ball Slams - (each side) x 7,7,7 Add a comment
12c - 5mins
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Short Strength Training
Squats (up to calf raise) - 7x60kg - 3 sets Side dips x 2x12kg KB x 40 (20 each side) - 3 sets Deadlifts - 6x60kg - 3 sets Kettlebell Swings x12kg KB x 14 - 3 sets Add a comment
Easy Effort Run (inc Strides)
Legs felt good this morning. Breezy in places. Kept effort overall easy/very easy with two 8-10 second strides in each mile. Most strides were on the flat and HR hardly rose and came down quickly. A couple were uphill so HR rose a bit more, but again came back down quickly. Legs good throughout 1) 1mi - 7:20(7:20/mi) 125/134bpm [917b/mi] 105cal 2) 1mi - 7:17(7:17/mi) 133/146bpm [969b/mi] 110cal 3) 1mi - 7:12(7:12/mi) 133/145bpm [957b/mi] 109cal 4) 1mi - 7:32(7:32/mi) 135/144bpm [1018b/mi] 109cal 5) 1mi - 7:42(7:42/mi) 136/147bpm [1048b/mi] 116cal 6) 1mi - 7:48(7:48/mi) 131/137bpm [1021b/mi] 109cal 7) 0.04mi - 21(8:07/mi) 132/134bpm [1071b/mi] 5cal Add a comment
1) 0.28mi - 4:05(14:37/mi) 82/88bpm [1198b/mi] 28cal 62/64rpm
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12c - 5mins
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Easy Effort Run
Slept well but legs and body tired from a hard day of overall training yesterday. Kept effort easy/very easy throughout. Legs felt ok throughout, but tired so this is the only exercise for today. 1) 1mi - 7:25(7:25/mi) 127/135bpm [941b/mi] 107cal 2) 1mi - 7:23(7:23/mi) 133/142bpm [981b/mi] 112cal 3) 1mi - 7:20(7:20/mi) 130/135bpm [953b/mi] 106cal 4) 1mi - 7:36(7:36/mi) 130/140bpm [987b/mi] 110cal 5) 1mi - 7:38(7:38/mi) 135/140bpm [1031b/mi] 115cal 6) 1mi - 7:31(7:31/mi) 134/140bpm [1008b/mi] 110cal 7) 0.03mi - 12(7:13/mi) 130/131bpm [938b/mi] 3cal Add a comment
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1) 1mi - 7:26(7:26/mi) 125/136bpm [928b/mi] 106cal
2) 1mi - 7:17(7:17/mi) 132/142bpm [961b/mi] 108cal 3) 1mi - 7:25(7:25/mi) 132/143bpm [980b/mi] 110cal 4) 0.15mi - 1:10(7:37/mi) 128/133bpm [975b/mi] 17cal Add a comment
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