TBR (TheBeardRunner)

Last on at 11am, 1st Jun 2024

M55 Leicestershire

Zebra (55)

FETCH SUPPORTER

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West End Runners

Races
170
Miles
8241
Miles
2
Miles
32
Miles
549
WAVA
65.66%
Mile
7:15
5k
23:22
5M
39:36
10k
53:18
Half
1:56:11
Mara
5:20:19

About Me
Trying to get better 😊 Show More...

Random Q&A	See your Q&A
What's the biggest challenge that awaits you? To stay consistent with my running to find out how much I can really improve

Recent Blogs
Marathon Number 3. Still not quite there...	Apr 2024
Marathon Training Advice	Feb 2024
Training is so hard....	Feb 2024
Marathon Shoes	Jan 2024
Running 5 times a week	Nov 2023

My parkrun
Abbey Park parkrun

Recent Training
1st Jun	General	0.1mi	2:57
1st Jun	parkrun	3.1mi	23:56
1st Jun	Warm Up	0.4mi	3:38
31st May	Recovery Run	1mi	12:48
30th May	General	0.2mi	3:08

12 Month Benchmarks	Run
Mile	7:20
5k	25:13
5mi	43:33
10k	57:19
10mi	1:34:31
Half	2:04:20
20mi	3:40:28
Mara	5:18:40

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1500

Recent Threads
The Streaky Bacon Thread

Buddies (42)

Followers (25)

Badges Collected	See available badges
+ 255 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2014	2015	2016	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1						7:15 61.13					7:15 7:15/mi	61.13
5km	142	23:58 60.47	23:37 61.37	24:46 58.99	23:23 64.00		24:14 62.27	24:42 61.60	23:22 65.66	23:34 65.65	27:10 57.43	23:22 7:31/mi	65.66
5mi	4		39:36 59.58				45:19 54.30	44:08 56.24	42:25 59.02			39:36 7:55/mi	59.58
6mi	3		49:35 57.34	51:58 55.17						52:10 58.40		49:35 8:16/mi	58.40
10km	3							53:18 58.20		54:44 57.69	55:11 57.74	53:18 8:35/mi	58.20
7mi	2			57:32 58.59						1:00:18 59.44		57:32 8:13/mi	59.44
8mi	2									1:10:59 58.17	1:15:27 55.23	1:10:59 8:52/mi	58.17
13.1mi	10		1:56:11 55.44	2:23:07 45.40					1:58:12 58.00	2:11:00 52.82	2:05:28 55.67	1:56:11 8:52/mi	58.00
26.2mi	3					5:47:57 40.21				5:20:19 45.72	5:28:07 44.64	5:20:19 12:14/mi	45.72

2024		Result	WAVA	Distance
18 May	Leicester Victoria parkrun SB	27:10	57.43	5km
12 May	West End 8 SB	1:15:27	55.23	8mi
21 Apr	London Marathon SB	5:28:07	44.64	26.2mi
13 Apr	Shipley Country parkrun	30:04	51.89	5km
3 Mar	Leicester 10k SB	55:11	57.74	10km
25 Feb	Leicestershire Half Marathon SB	2:05:28	55.67	13.1mi
27 Jan	Leicester Victoria parkrun	30:03	51.92	5km
13 Jan	Abbey Park parkrun	34:03	45.82	5km
6 Jan	Leicester Victoria parkrun	36:32	42.71	5km
1 Jan	Braunstone parkrun	28:31	54.71	5km
2023		Result	WAVA	Distance
16 Dec	Abbey Park parkrun	24:20	64.12	5km
11 Nov	Abbey Park parkrun	27:04	57.64	5km
28 Oct	Leicester Victoria parkrun	24:53	62.70	5km
21 Oct	Abbey Park parkrun	24:04	64.83	5km
14 Oct	Abbey Park parkrun	30:11	51.69	5km
8 Oct	MBNA Chester Marathon PB	5:20:19	45.72	26.2mi
1 Oct	Leicester Half Marathon	2:19:14	50.17	13.1mi
30 Sep	Leicester Victoria parkrun	2:19:14	11.21	5km
2 Sep	Leicester Victoria parkrun	32:19	47.87	5km
1 Sep	Fetch Virtual 5K Challenge		0.00	5km
19 Aug	Leicester Victoria parkrun	25:58	59.58	5km
12 Aug	Leicester Victoria parkrun	24:58	61.97	5km
5 Aug	Abbey Park parkrun		0.00	5km
10 Jun	Abbey Park parkrun	25:03	61.76	5km
4 Jun	Swithland 6 SB	52:10	58.40	6mi
3 Jun	Abbey Park parkrun	30:12	51.23	5km
27 May	Abbey Park parkrun	24:00	64.46	5km
21 May	West End 8 PB	1:10:59	58.17	8mi
13 May	Abbey Park parkrun		0.00	5km
7 May	Bosworth Half Marathon SB	2:11:00	52.82	13.1mi
26 Feb	Stilton 7 - Winter LRRL SB	1:00:18	59.44	7mi
18 Feb	Leicester Victoria parkrun SB	23:34	65.65	5km
29 Jan	Leicester 10k SB	54:44	57.69	10km
21 Jan	Leicester Victoria parkrun	24:39	62.76	5km
14 Jan	Leicester Victoria parkrun	24:41	62.68	5km
7 Jan	Leicester Victoria parkrun	26:22	58.68	5km
2022		Result	WAVA	Distance
31 Dec	Leicester Victoria parkrun	25:35	60.47	5km
24 Dec	Leicester Victoria parkrun	25:27	60.79	5km
17 Dec	Leicester Victoria parkrun	25:19	61.11	5km
13 Dec	Ronan's 1,000th Day Running		0.00	10km
3 Dec	Leicester Victoria parkrun	24:07	64.15	5km
19 Nov	Leicester Victoria parkrun	24:50	62.30	5km
30 Oct	Leicester Half Marathon	2:12:47	52.11	13.1mi
15 Oct	Leicester Victoria parkrun	23:34	65.65	5km
8 Oct	Braunstone parkrun	23:54	64.73	5km
17 Sep	Leicester Victoria parkrun	23:30	65.28	5km
10 Sep	Leicester Victoria parkrun	23:33	65.14	5km
3 Sep	Leicester Victoria parkrun	23:43	64.69	5km
20 Aug	Leicester Victoria parkrun	23:51	64.32	5km
13 Aug	Leicester Victoria parkrun	24:21	63.00	5km
6 Aug	Watermead Country Park parkrun	23:27	65.42	5km
3 Aug	Huncote Joy Cann 5 SB	42:25	59.02	5mi
30 Jul	Fletcher Moss parkrun	24:56	61.53	5km
23 Jul	Leicester Victoria parkrun	30:28	50.35	5km
19 Jun	Derby Ramathon SB	1:58:12	58.00	13.1mi
11 Jun	Braunstone parkrun	25:35	59.97	5km
4 Jun	Braunstone parkrun	29:31	51.98	5km
28 May	Leicester Victoria parkrun	24:04	63.75	5km
14 May	Leicester Victoria parkrun	24:31	62.58	5km
30 Apr	Leicester Victoria parkrun	28:49	53.24	5km
16 Apr	Leicester Victoria parkrun	27:51	55.09	5km
26 Mar	Leicester Victoria parkrun PB	23:22	65.66	5km
19 Mar	Leicester Victoria parkrun	30:07	50.94	5km
5 Mar	Leicester Victoria parkrun	31:28	48.75	5km
27 Feb	Leicestershire Half Marathon	1:58:50	57.69	13.1mi
26 Feb	Braunstone parkrun	29:58	51.20	5km
19 Feb	Leicester Victoria parkrun	25:53	59.27	5km
12 Feb	Leicester Victoria parkrun	29:30	52.00	5km
5 Feb	Watermead Country Park parkrun	23:53	64.23	5km
29 Jan	Leicester Victoria parkrun	28:53	53.12	5km
23 Jan	She Was Going For A Run - Virtual	32:57	46.56	5km
22 Jan	Leicester Victoria parkrun	25:03	61.24	5km
15 Jan	Watermead Country Park parkrun	28:15	54.31	5km
8 Jan	Watermead Country Park parkrun	29:08	52.66	5km
2021		Result	WAVA	Distance
25 Dec	Braunstone parkrun	27:32	55.72	5km
18 Dec	Leicester Victoria parkrun	26:04	58.85	5km
11 Dec	Leicester Victoria parkrun	29:46	51.54	5km
4 Dec	Leicester Victoria parkrun	31:05	49.36	5km
20 Nov	Leicester Victoria parkrun	26:09	58.67	5km
13 Nov	Watermead Country Park parkrun	25:35	59.97	5km
23 Oct	Leicester Victoria parkrun	27:06	56.61	5km
25 Sep	Leicester Victoria parkrun	33:35	45.30	5km
5 Sep	Desford 5 - Winter LRRL SB	44:08	56.24	5mi
4 Sep	Fake parkrun	34:43	43.82	5km
28 Aug	Leicester Victoria parkrun	30:55	49.21	5km
21 Aug	Fake parkrun	31:14	48.71	5km
7 Aug	Leicester Victoria parkrun SB	24:42	61.60	5km
31 Jul	Fake parkrun	32:38	46.62	5km
24 Jul	Fake parkrun	30:08	50.49	5km
17 Jul	Fake parkrun	29:53	50.91	5km
10 Jul	Fake parkrun	31:21	48.53	5km
3 Jul	Fake parkrun	32:34	46.72	5km
27 Jun	Prestwold 10K PB	53:18	58.20	10km
26 Jun	Fake parkrun	29:40	51.28	5km
19 Jun	Fake parkrun	32:52	46.29	5km
12 Jun	Fake parkrun	33:02	46.06	5km
5 Jun	Fake parkrun	30:54	49.24	5km
29 May	Fake parkrun	33:41	45.17	5km
22 May	Fake parkrun	32:08	47.35	5km
15 May	Fake parkrun	32:10	47.30	5km
8 May	Fake parkrun	27:38	55.06	5km
1 May	Fake parkrun	29:35	51.43	5km
24 Apr	Fake parkrun	32:06	47.40	5km
17 Apr	Fake parkrun	29:50	51.00	5km
3 Apr	Fake parkrun	34:55	43.57	5km
27 Mar	Fake parkrun	28:03	54.24	5km
20 Mar	Fake parkrun	34:22	44.27	5km
13 Mar	Fake parkrun	39:44	38.29	5km
6 Mar	Fake parkrun	30:35	49.75	5km
27 Feb	Fake parkrun	24:50	61.27	5km
20 Feb	Fake parkrun	29:39	51.31	5km
13 Feb	Fake parkrun	28:57	52.55	5km
6 Feb	Fake parkrun	24:50	61.27	5km
16 Jan	Fake parkrun	25:19	60.10	5km
2 Jan	Fake parkrun	32:23	46.98	5km
1 Jan	Fake parkrun (NYD Double)	33:05	45.99	5km
1 Jan	Fake parkrun	34:18	44.36	5km
2020		Result	WAVA	Distance
26 Dec	Fake parkrun	29:59	50.74	5km
25 Dec	Fake parkrun	28:21	53.67	5km
19 Dec	Fake parkrun	31:45	47.92	5km
12 Dec	Fake parkrun	29:57	50.80	5km
5 Dec	Fake parkrun	31:19	48.58	5km
21 Nov	Fake parkrun	28:01	54.30	5km
14 Nov	Fake parkrun	26:27	57.52	5km
31 Oct	Fake parkrun	28:17	53.79	5km
17 Oct	The Doctor K Cup	29:40	51.28	5km
10 Oct	Fake parkrun	29:13	52.07	5km
3 Oct	Fake parkrun	30:11	50.41	5km
19 Sep	Fake parkrun	25:45	58.60	5km
12 Sep	Fake parkrun	28:21	53.22	5km
5 Sep	Fake parkrun	28:52	52.27	5km
22 Aug	Fake parkrun	31:31	47.88	5km
15 Aug	Fake parkrun	28:28	53.01	5km
15 Aug	LRRL Virtual League Race 5 SB	45:19	54.30	5mi
8 Aug	Fake parkrun	29:24	51.32	5km
1 Aug	Fake parkrun	32:32	46.38	5km
25 Jul	Fake parkrun	27:43	54.44	5km
18 Jul	Fake parkrun	26:35	56.76	5km
18 Jul	LRRL Virtual League Race 3		0.00	6mi
11 Jul	Fake parkrun	25:40	58.79	5km
4 Jul	Fake parkrun	24:36	61.34	5km
13 Jun	Fetch Virtual Weekend Mile PB	7:15	61.13	1mi
23 May	Fake parkrun	29:28	51.21	5km
14 Mar	Leicester Victoria parkrun SB	24:14	62.27	5km
2019		Result	WAVA	Distance
28 Apr	London Marathon SB	5:47:57	40.21	26.2mi
2018		Result	WAVA	Distance
3 Nov	Leicester Victoria parkrun SB	23:23	64.00	5km
2017		Result	WAVA	Distance
15 Oct	Leicester Half Marathon		0.00	13.1mi
2016		Result	WAVA	Distance
8 May	Bosworth Half Marathon SB	2:23:07	45.40	13.1mi
28 Feb	Stilton 7 - Winter LRRL PB	57:32	58.59	7mi
24 Jan	Barrow 6 - Winter LRRL SB	51:58	55.17	6mi
2 Jan	South Manchester parkrun SB	24:46	58.99	5km
2015		Result	WAVA	Distance
25 Dec	Leicester Victoria Christmas Day parkrun	25:02	58.36	5km
22 Aug	Braunstone parkrun	24:28	59.24	5km
25 Jul	Braunstone parkrun	23:37	61.37	5km
18 Jul	Braunstone parkrun	25:18	57.29	5km
7 Jun	Ramathon	1:56:16	55.40	13.1mi
10 May	Wymeswold Waddle PB	39:36	59.58	5mi
12 Apr	Belvoir Half Marathon PB	1:56:11	55.44	13.1mi
4 Apr	Braunstone parkrun SB	23:37	61.37	5km
1 Mar	Coventry Half Marathon	1:56:17	55.40	13.1mi
25 Jan	Barrow 6 Winter LRRL PB	49:35	57.34	6mi
24 Jan	Braunstone parkrun	25:48	56.18	5km
17 Jan	Braunstone parkrun	24:36	58.92	5km
10 Jan	Braunstone parkrun	27:04	53.55	5km
3 Jan	Braunstone parkrun	26:42	54.28	5km
2014		Result	WAVA	Distance
27 Dec	Braunstone parkrun	25:09	57.63	5km
25 Dec	Braunstone parkrun	27:03	53.58	5km
20 Dec	Braunstone parkrun	24:45	58.56	5km
13 Dec	Braunstone parkrun	24:12	59.89	5km
6 Dec	Braunstone parkrun	24:22	59.48	5km
29 Nov	Braunstone parkrun SB	23:58	60.47	5km
22 Nov	Braunstone parkrun		0.00	5km
15 Nov	Braunstone parkrun	24:18	59.64	5km
8 Nov	Braunstone parkrun	25:04	57.82	5km
1 Nov	Braunstone parkrun	25:10	57.59	5km
25 Oct	South Manchester parkrun	24:34	59.00	5km
11 Oct	Braunstone parkrun	25:16	57.36	5km

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	2	3	10	8	0	0	0	0	0	0	0	30
2024	153	151	167	100	111	3	0	0	0	0	0	0	686
2023	6	5	7	6	5	6	32	14	10	8	12	33	144
2023	0	0	0	0	0	0	0	0	0	0	2.5	0	2.5
2023	112	128	137	142	107	117	93	137	154	116	77	98	1418
2022	7	1	3	3	12	5	9	18	6	12	7	8	90
2022	112	97	91	79	93	84	64	88	97	105	80	111	1101
2021	19	11	10	8	3	15	18	17	0	0	1	2	105
2021	131	116	116	109	100	82	90	75	40	29	53	71	1012
2020	0	0	0	0	4	22	39	31	21	23	17	23	181
2020	124	128	113	100	115	124	104	111	101	117	100	129	1366
2020	0	0	0	0	6	24	0	3	0	0	0	0	32
2019	110	87	105	94	3	21	54	37	47	64	37	62	720
2018	59	37	60	75	40	52	64	69	19	67	84	77	703
2017	81	57	44	82	13	4	60	70	68	86	42	75	682
2016	0	0	60	80	53	25	81	100	9	30	55	54	548
2014	0	0	0	0	0	0	0	0	0	5	0	0	5

Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11
0.6mi, 13:34 Walk - General WD 1) 0.62mi - 13:34(21:56/mi) 116/150bpm [2544b/mi] 74cal 2.74/3.51mph Add a comment 10mi, 1:49:02 Run - Medium Long Run Lovely RotD group run 1) 1mi - 10:28(10:28/mi) 135/148bpm [1413b/mi] 83cal 5.73/24.13mph 2) 1mi - 10:42(10:42/mi) 147/152bpm [1573b/mi] 96cal 5.61/5.97mph 3) 1mi - 10:53(10:53/mi) 148/158bpm [1612b/mi] 95cal 5.51/5.97mph 4) 1mi - 10:59(10:59/mi) 149/155bpm [1637b/mi] 94cal 5.46/5.76mph 5) 1mi - 11:18(11:18/mi) 145/157bpm [1638b/mi] 81cal 5.31/6.01mph 6) 1mi - 11:14(11:14/mi) 145/154bpm [1628b/mi] 76cal 5.34/5.68mph 7) 1mi - 10:17(10:17/mi) 160/175bpm [1644b/mi] 97cal 5.84/6.76mph 8) 1mi - 11:51(11:51/mi) 149/160bpm [1767b/mi] 81cal 5.06/5.72mph 9) 1mi - 11:09(11:09/mi) 150/160bpm [1673b/mi] 74cal 5.38/5.89mph 10) 1mi - 10:08(10:08/mi) 155/167bpm [1571b/mi] 84cal 5.92/6.28mph 11) 0.01mi - 3(6:36/mi) 171/171bpm [1129b/mi] 9.09/5.97mph 5th May 2024, 10:18am Ness wrote: Well done 5th May 2024, 8:16pm Velociraptor wrote: Well done :) Add a comment	1mi, 12:11 Run - Recovery Run Gentle Z1 1mi - 12:09(12:09/mi) 131/143bpm [1592b/mi] 91cal 4.94/5.34mph 2) 0mi - 2(8:55/mi) 141/141bpm [1258b/mi] 6.73/5.09mph Add a comment	0.2mi, 4:01 Walk - General WD 0.18mi - 4:01(21:52/mi) 110/135bpm [2406b/mi] 20cal 2.74/3.3mph Add a comment 3mi, 32:15 Run - Easy Easy progression ) 1mi - 11:07(11:07/mi) 136/148bpm [1513b/mi] 89cal 5.4/5.89mph 2) 1mi - 10:33(10:33/mi) 141/149bpm [1488b/mi] 86cal 5.68/5.91mph 3) 1mi - 10:32(10:32/mi) 137/146bpm [1443b/mi] 74cal 5.7/5.93mph 4) 0.01mi - 2(7:02/mi) 142/142bpm [999b/mi] 8.53/5.7mph 7th May 2024, 6:52am Ness wrote: Well done Add a comment	2.5mi, 23:23 Run - Tempo 1 mile quickish, 1 mile tempo, WD 1) 1mi - 10:01(10:01/mi) 144/156bpm [1442b/mi] 88cal 5.99/6.43mph 2) 1mi - 8:20(8:20/mi) 163/171bpm [1359b/mi] 84cal 7.2/7.62mph 3) 0.5mi - 5:02(10:00/mi) 151/165bpm [1509b/mi] 45cal 6/7.35mph 8th May 2024, 7:37pm Ness wrote: Well done 👍 Add a comment	6mi, 1:05:53 Run - Intervals Probably my toughest ever session. Super hot plus lots of hypos so couldn't maintain pace. Lost count of how many jelly babies I had to take 1) 0.95mi - 10:02(10:35/mi) 143/155bpm [1514b/mi] 89cal 5.67/6.45mph 2) 0.15mi - 1:03(6:59/mi) 161/167bpm [1123b/mi] 10cal 8.6/9.1mph 3) 0.15mi - 2:12(14:38/mi) 149/166bpm [2181b/mi] 19cal 4.1/8.25mph 4) 0.15mi - 1:06(7:18/mi) 156/163bpm [1139b/mi] 10cal 8.22/8.29mph 5) 0.15mi - 2:13(14:43/mi) 145/165bpm [2135b/mi] 19cal 4.08/7.72mph 6) 0.15mi - 1:07(7:27/mi) 157/164bpm [1171b/mi] 10cal 8.04/8.1mph 7) 0.15mi - 2:05(13:54/mi) 150/165bpm [2085b/mi] 18cal 4.32/7.93mph 8) 0.15mi - 1:05(7:13/mi) 160/167bpm [1155b/mi] 10cal 8.31/8.5mph 9) 0.15mi - 1:57(13:00/mi) 155/169bpm [2014b/mi] 18cal 4.62/8.31mph 10) 0.15mi - 1:04(7:07/mi) 159/167bpm [1132b/mi] 10cal 8.43/8.68mph 11) 0.15mi - 2:17(15:11/mi) 150/168bpm [2276b/mi] 19cal 3.95/8.45mph 12) 0.15mi - 1:04(7:04/mi) 159/167bpm [1123b/mi] 10cal 8.5/8.66mph 13) 0.15mi - 2:20(15:36/mi) 149/170bpm [2325b/mi] 19cal 3.85/8.22mph 14) 0.15mi - 1:07(7:24/mi) 160/167bpm [1183b/mi] 10cal 8.11/7.91mph 15) 0.15mi - 2:24(15:57/mi) 149/168bpm [2377b/mi] 19cal 3.76/7.78mph 16) 0.15mi - 1:04(7:09/mi) 161/169bpm [1151b/mi] 10cal 8.4/8.2mph 17) 0.15mi - 2:12(14:37/mi) 153/169bpm [2236b/mi] 19cal 4.1/8.16mph 18) 0.15mi - 1:07(7:26/mi) 162/168bpm [1203b/mi] 11cal 8.08/7.97mph 19) 0.15mi - 2:42(17:58/mi) 151/173bpm [2714b/mi] 22cal 3.34/7.76mph 20) 0.15mi - 1:09(7:38/mi) 161/166bpm [1229b/mi] 11cal 7.86/7.76mph 21) 0.15mi - 2:14(14:52/mi) 152/168bpm [2260b/mi] 19cal 4.04/7.78mph 22) 0.15mi - 1:14(8:12/mi) 164/170bpm [1346b/mi] 12cal 7.31/7.26mph 23) 0.15mi - 2:23(15:56/mi) 154/174bpm [2453b/mi] 20cal 3.77/7.28mph 24) 0.15mi - 1:06(7:21/mi) 163/170bpm [1199b/mi] 10cal 8.15/8.31mph 25) 0.15mi - 2:20(15:34/mi) 153/171bpm [2382b/mi] 18cal 3.85/8.25mph 26) 0.15mi - 1:09(7:40/mi) 162/170bpm [1242b/mi] 11cal 7.83/7.97mph 27) 0.15mi - 2:23(15:54/mi) 149/169bpm [2368b/mi] 16cal 3.78/7.72mph 28) 0.15mi - 1:06(7:17/mi) 158/167bpm [1151b/mi] 9cal 8.23/8.58mph 29) 0.15mi - 2:14(14:50/mi) 148/169bpm [2196b/mi] 14cal 4.04/8.06mph 30) 0.15mi - 1:05(7:14/mi) 161/169bpm [1164b/mi] 10cal 8.3/7.97mph 31) 0.15mi - 1:50(12:16/mi) 155/171bpm [1901b/mi] 15cal 4.89/7.95mph 32) 0.15mi - 1:01(6:47/mi) 162/170bpm [1098b/mi] 9cal 8.86/8.85mph 33) 0.15mi - 1:51(12:18/mi) 158/173bpm [1942b/mi] 16cal 4.88/8.66mph 34) 0.26mi - 2:40(10:29/mi) 156/159bpm [1636b/mi] 24cal 5.72/6.12mph 9th May 2024, 7:15pm Ness wrote: The change in temperature is enough to throw everyone off but with your diabetes it must be impossible. Well done for such a fast session! Add a comment	1mi, 12:15 Run - Easy Had to wait to recover from another hypo 1mi - 12:14(12:14/mi) 131/142bpm [1602b/mi] 93cal 4.91/5.32mph 2) 0mi - 2(12:52/mi) 137/137bpm [1762b/mi] 4.66/5.18mph Add a comment	0.6mi, 10:19 Walk - General Back to the car ) 0.58mi - 10:19(17:56/mi) 115/120bpm [2062b/mi] 59cal 3.35/3.9mph Add a comment 0.2mi, 15:38 Walk - General WD and walk to coffee 0.22mi - 15:38(1:11:42/mi) 127/174bpm [9107b/mi] 106cal 0.84/3.3mph Add a comment 3mi, 23:29 Run - parkrun Highest ever age grade. Pleased with that 😊 7:32 official pace per mile. Official WAVA 67.19% 1mi - 7:45(7:45/mi) 165/185bpm [1278b/mi] 80cal 7.75/8.18mph 2) 1mi - 8:05(8:05/mi) 180/193bpm [1456b/mi] 92cal 7.42/7.76mph 3) 1mi - 7:37(7:37/mi) 180/186bpm [1370b/mi] 88cal 7.88/9.43mph 4) 0.01mi - 2(4:56/mi) 174/174bpm [860b/mi] 12.14/9.43mph 11th May 2024, 10:37am Ness wrote: Wow! Excellent 👍 11th May 2024, 2:40pm Velociraptor wrote: Awesome :) Add a comment 0.6mi, 4:43 Run - Warm Up Getting ready to try a quick one at LVPR ) 0.55mi - 4:43(8:38/mi) 139/159bpm [1200b/mi] 39cal 6.95/7.53mph Add a comment
Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18
8mi, 1:15:30 Run - Race Even though taking it relatively easy very tough in the heat. Official time 1:15 :27 1) 1mi - 9:25(9:25/mi) 156/176bpm [1470b/mi] 93cal 6.37/7.43mph 2) 1mi - 9:28(9:28/mi) 171/183bpm [1618b/mi] 103cal 6.34/6.51mph 3) 1mi - 9:25(9:25/mi) 173/182bpm [1630b/mi] 104cal 6.37/6.55mph 4) 1mi - 9:31(9:31/mi) 174/182bpm [1656b/mi] 105cal 6.31/6.47mph 5) 1mi - 9:36(9:36/mi) 170/179bpm [1631b/mi] 103cal 6.25/6.78mph 6) 1mi - 9:27(9:27/mi) 171/181bpm [1617b/mi] 101cal 6.34/6.74mph 7) 1mi - 9:29(9:29/mi) 172/186bpm [1630b/mi] 102cal 6.33/6.55mph 8) 1mi - 9:01(9:01/mi) 175/183bpm [1577b/mi] 99cal 6.66/7.93mph 9) 0.02mi - 8(6:18/mi) 177/178bpm [1115b/mi] 1cal 9.53/8.47mph 12th May 2024, 12:56pm Ness wrote: Well done 🏅 12th May 2024, 2:00pm Velociraptor wrote: Well done :) Add a comment 0.3mi, 3:28 Run - General WU ) 0.33mi - 3:28(10:34/mi) 134/147bpm [1416b/mi] 27cal 5.68/6.01mph Add a comment 0.6mi, 12:31 Walk - General To car park duties ) 0.59mi - 12:31(21:16/mi) 96/110bpm [2041b/mi] 46cal 2.82/24.98mph Add a comment	1mi, 11:40 Run - Recovery Run Fastest Z1 1 mile run? 1) 1mi - 11:38(11:38/mi) 129/142bpm [1500b/mi] 85cal 5.16/5.45mph 2) 0mi - 2(7:17/mi) 133/133bpm [968b/mi] 8.24/5.18mph Add a comment	1.5mi, 16:01 Run - Easy GRC with Matt 1) 1mi - 10:44(10:44/mi) 136/148bpm [1459b/mi] 87cal 5.59/5.95mph 2) 0.5mi - 5:17(10:28/mi) 144/153bpm [1507b/mi] 45cal 5.73/5.8mph Add a comment	1mi, 10:43 Run - Easy Another late one... ) 1mi - 10:41(10:41/mi) 138/152bpm [1474b/mi] 88cal 5.61/5.95mph 2) 0.01mi - 2(7:47/mi) 146/146bpm [1135b/mi] 7.72/5.51mph Add a comment	5mi, 55:38 Run - Coaching WU, total of 12 peace walk Reps, 2 on my own, 10 with Farhat. 1) 1mi - 10:49(10:49/mi) 131/148bpm [1417b/mi] 81cal 5.55/6.14mph 2) 1mi - 9:56(9:56/mi) 149/167bpm [1480b/mi] 91cal 6.04/9.23mph 3) 1mi - 11:11(11:11/mi) 151/182bpm [1688b/mi] 99cal 5.37/10.08mph 4) 1mi - 12:10(12:10/mi) 149/169bpm [1812b/mi] 100cal 4.93/9.54mph 5) 1mi - 11:30(11:30/mi) 148/181bpm [1703b/mi] 88cal 5.21/10.65mph 6) 0mi - 2(6:11/mi) 154/154bpm [951b/mi] 9.72/5.05mph Add a comment	1.4mi, 20:31 Run - Run-Walk GRC Run Walk with Emma, Grace and Matt 1) 1mi - 14:38(14:38/mi) 120/156bpm [1756b/mi] 89cal 4.1/5.43mph 2) 0.4mi - 5:53(14:44/mi) 119/130bpm [1752b/mi] 32cal 4.07/5.18mph 17th May 2024, 6:11pm Ness wrote: Well done Add a comment	1mi, 34:56 Walk - General To coffee and cake 😁☕🍰 ) 1mi - 34:49(34:49/mi) 98/178bpm [3412b/mi] 119cal 1.72/18.51mph 2) 0mi - 7(34:13/mi) 64/65bpm [2190b/mi] 1.75/0.98mph Add a comment 1.6mi, 13:49 Run - Tempo WD and 2nd part of virtual parkrun. Felt good so ran as tempo rather than easy. ) 1mi - 8:47(8:47/mi) 178/184bpm [1564b/mi] 98cal 6.83/7.22mph 2) 0.61mi - 5:02(8:16/mi) 179/183bpm [1480b/mi] 57cal 7.25/7.51mph Add a comment 3mi, 27:10 Run - parkrun A bit muggy today. Progression Run with a decent strong finish ) 1mi - 9:42(9:42/mi) 151/171bpm [1464b/mi] 91cal 6.19/7.47mph 2) 1mi - 9:11(9:11/mi) 165/178bpm [1516b/mi] 95cal 6.53/7.22mph 3) 1mi - 8:14(8:14/mi) 177/198bpm [1458b/mi] 91cal 7.28/9.87mph 4) 0mi - 3(9:43/mi) 188/188bpm [1825b/mi] 6.18/9.41mph 18th May 2024, 11:17am Ness wrote: Well done Add a comment 1.5mi, 15:52 Run - Easy WU and first part of virtual parkrun ) 1mi - 10:49(10:49/mi) 143/158bpm [1547b/mi] 95cal 5.55/27.34mph 2) 0.51mi - 5:03(9:55/mi) 156/161bpm [1546b/mi] 50cal 6.05/6.57mph Add a comment
Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25
10.1mi, 1:45:02 Run - Medium Long Run RotD Sunday Social. And then there was 8... 1) 1mi - 10:30(10:30/mi) 130/143bpm [1365b/mi] 78cal 5.71/6.24mph 2) 1mi - 10:01(10:01/mi) 146/151bpm [1463b/mi] 90cal 5.99/6.49mph 3) 1mi - 9:56(9:56/mi) 150/157bpm [1490b/mi] 90cal 6.04/6.37mph 4) 1mi - 10:08(10:08/mi) 150/160bpm [1519b/mi] 89cal 5.92/6.57mph 5) 1mi - 10:23(10:23/mi) 149/155bpm [1548b/mi] 85cal 5.78/6.07mph 6) 1mi - 10:25(10:25/mi) 143/150bpm [1490b/mi] 65cal 5.76/6.26mph 7) 1mi - 10:30(10:30/mi) 146/157bpm [1533b/mi] 73cal 5.72/6.07mph 8) 1mi - 10:39(10:39/mi) 145/150bpm [1545b/mi] 70cal 5.63/5.95mph 9) 1mi - 10:40(10:40/mi) 146/172bpm [1557b/mi] 67cal 5.62/5.97mph 10) 1mi - 10:32(10:32/mi) 146/149bpm [1538b/mi] 65cal 5.7/5.85mph 11) 0.12mi - 1:17(10:21/mi) 150/153bpm [1552b/mi] 9cal 5.8/5.87mph 19th May 2024, 10:11am Velociraptor wrote: Well done :) 19th May 2024, 12:30pm Ness wrote: Well done 👍 19th May 2024, 12:52pm 3M wrote: Excellent! Add a comment	1mi, 11:12 Run - Easy In between marking.... 1mi - 11:10(11:10/mi) 129/144bpm [1439b/mi] 83cal 5.38/6.07mph 2) 0.01mi - 2(6:07/mi) 129/129bpm [789b/mi] 9.8/5.45mph Add a comment	3mi, 39:02 Run - Run-Walk GRC. 1 loop with Tamara and Emma. 2 loops with Matt. 1mi - 13:10(13:10/mi) 115/126bpm [1514b/mi] 74cal 4.56/5.8mph 2) 1mi - 12:52(12:52/mi) 123/135bpm [1583b/mi] 77cal 4.66/5.97mph 3) 1mi - 12:44(12:44/mi) 125/135bpm [1592b/mi] 72cal 4.71/6.01mph 4) 0.02mi - 16(16:35/mi) 127/131bpm [2107b/mi] 1cal 3.62/3.51mph 21st May 2024, 5:02pm Velociraptor wrote: Well done :) 21st May 2024, 5:56pm Ness wrote: Well done Add a comment	1mi, 10:46 Run - Easy Concentrated on picking up the feet. Felt good. ) 1mi - 10:44(10:44/mi) 140/148bpm [1502b/mi] 93cal 5.59/6.14mph 2) 0mi - 2(9:18/mi) 143/143bpm [1329b/mi] 6.46/5.85mph 23rd May 2024, 7:46am Corrah wrote: Nice 👍 Add a comment	6mi, 1:06:34 Run - Coaching 2nd Thursday coaching session WU, 10x0.1 mile, 0.1 mile recoveries, than 6 solo reps, WD 1) 1mi - 10:32(10:32/mi) 134/160bpm [1411b/mi] 84cal 5.7/6.14mph 2) 1mi - 11:16(11:16/mi) 141/157bpm [1588b/mi] 95cal 5.33/9.02mph 3) 1mi - 11:28(11:28/mi) 145/170bpm [1663b/mi] 95cal 5.23/9.48mph 4) 1mi - 11:46(11:46/mi) 148/173bpm [1742b/mi] 96cal 5.1/9.77mph 5) 1mi - 11:27(11:27/mi) 160/180bpm [1832b/mi] 112cal 5.24/9.68mph 6) 1mi - 10:02(10:02/mi) 162/170bpm [1626b/mi] 101cal 5.98/6.57mph 7) 0mi - 2(9:00/mi) 163/163bpm [1467b/mi] 6.67/5.47mph 23rd May 2024, 9:15pm Velociraptor wrote: Well done :) Add a comment	1.6mi, 22:27 Run - Run-Walk End of half term run walk with Tamara, Emma, Grace and Matt. 1mi - 14:28(14:28/mi) 124/150bpm [1793b/mi] 97cal 4.15/5.41mph 2) 0.55mi - 7:59(14:38/mi) 129/139bpm [1887b/mi] 54cal 4.1/5.82mph Add a comment	3.2mi, 1:27:08 Walk - General Wembley 5k before the Cup Final 🩵 1) 1mi - 23:26(23:26/mi) 94/106bpm [2203b/mi] 78cal 2.56/14.34mph 2) 1mi - 31:21(31:21/mi) 89/133bpm [2790b/mi] 86cal 1.91/12.5mph 3) 1mi - 27:12(27:12/mi) 91/122bpm [2475b/mi] 74cal 2.21/11.29mph 4) 0.15mi - 5:09(34:15/mi) 89/114bpm [3049b/mi] 13cal 1.75/2.46mph Add a comment 1mi, 12:29 Run - Recovery Run HR Z1 before a trip to Wembley 😊🩵 ) 1mi - 12:28(12:28/mi) 129/142bpm [1609b/mi] 92cal 4.81/5.18mph 2) 0mi - 1(11:10/mi) 129/129bpm [1440b/mi] 5.38/4.57mph Add a comment
Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1
6.5mi, 1:12:19 Run - Easy RotD Sunday Social ) 1mi - 10:57(10:57/mi) 132/153bpm [1445b/mi] 85cal 5.48/5.85mph 2) 1mi - 11:08(11:08/mi) 141/151bpm [1570b/mi] 93cal 5.39/5.99mph 3) 1mi - 11:33(11:33/mi) 146/157bpm [1687b/mi] 100cal 5.19/5.49mph 4) 1mi - 11:03(11:03/mi) 152/162bpm [1679b/mi] 101cal 5.43/5.89mph 5) 1mi - 11:11(11:11/mi) 153/169bpm [1711b/mi] 100cal 5.36/5.82mph 6) 1mi - 11:00(11:00/mi) 149/163bpm [1638b/mi] 86cal 5.46/5.76mph 7) 0.47mi - 5:28(11:36/mi) 145/159bpm [1682b/mi] 35cal 5.17/5.76mph 26th May 2024, 9:34am Ness wrote: Well done 👍 26th May 2024, 9:35am Velociraptor wrote: Well done :) 26th May 2024, 1:27pm Corrah wrote: Nicely done. Add a comment	0.2mi, 4:01 Walk - General WD 0.18mi - 4:01(22:22/mi) 101/126bpm [2260b/mi] 16cal 2.68/3.01mph Add a comment 3mi, 32:06 Run - Easy Checking the BG each mile 1mi - 10:53(10:53/mi) 142/152bpm [1545b/mi] 94cal 5.52/5.93mph 2) 1mi - 10:37(10:37/mi) 143/154bpm [1517b/mi] 88cal 5.65/6.14mph 3) 1mi - 10:34(10:34/mi) 140/146bpm [1479b/mi] 77cal 5.68/5.97mph 4) 0mi - 3(9:23/mi) 141/141bpm [1322b/mi] 6.4/5.82mph Add a comment 0.3mi, 5:11 Walk - General Walk to rally 😢🇵🇸❤️ 1) 0.3mi - 5:11(17:23/mi) 89/95bpm [1547b/mi] 15cal 3.45/3.7mph Add a comment	0.1mi, 3:01 Walk - General 1) 0.14mi - 3:01(21:37/mi) 123/152bpm [2659b/mi] 20cal 2.78/3.34mph Add a comment 3mi, 31:16 Run - Easy Easy Progression 1) 1mi - 10:49(10:49/mi) 141/153bpm [1526b/mi] 93cal 5.55/5.99mph 2) 1mi - 10:19(10:19/mi) 149/160bpm [1537b/mi] 94cal 5.82/6.01mph 3) 1mi - 10:05(10:05/mi) 149/158bpm [1502b/mi] 89cal 5.95/6.39mph 4) 0.01mi - 3(8:01/mi) 153/153bpm [1226b/mi] 7.49/5.89mph Add a comment	0.5mi, 9:00 Walk - General 1) 0.45mi - 9:00(20:07/mi) 111/141bpm [2234b/mi] 45cal 2.98/3.38mph Add a comment 3.1mi, 30:01 Run - Fartleks 1 mile WU, 1 mile lamppost fartleks, WD. Probably over did it with the effort on the fartleks. ) 1mi - 10:23(10:23/mi) 145/158bpm [1505b/mi] 92cal 5.78/11.17mph 2) 1mi - 8:15(8:15/mi) 172/191bpm [1419b/mi] 89cal 7.27/9.35mph 3) 1mi - 10:15(10:15/mi) 162/187bpm [1661b/mi] 103cal 5.85/8.77mph 4) 0.11mi - 1:08(10:37/mi) 167/169bpm [1774b/mi] 11cal 5.65/5.7mph 29th May 2024, 1:39pm Velociraptor wrote: Well done 😀 29th May 2024, 5:30pm Ness wrote: Well done Add a comment	0.2mi, 3:08 Walk - General 1) 0.15mi - 3:08(20:44/mi) 122/148bpm [2529b/mi] 21cal 2.89/3.09mph Add a comment 7mi, 1:16:58 Run - Intervals WU, 10x400m, 400m walk /jog recoveries, WD. RotD Thursday Training Session ) 1mi - 10:11(10:11/mi) 141/157bpm [1437b/mi] 85cal 5.89/6.45mph 2) 1mi - 11:05(11:05/mi) 144/164bpm [1597b/mi] 93cal 5.41/7.24mph 3) 1mi - 11:37(11:37/mi) 143/170bpm [1661b/mi] 88cal 5.17/7.6mph 4) 1mi - 11:30(11:30/mi) 144/171bpm [1657b/mi] 82cal 5.22/7.81mph 5) 1mi - 10:25(10:25/mi) 149/171bpm [1553b/mi] 81cal 5.76/8.7mph 6) 1mi - 11:40(11:40/mi) 141/164bpm [1645b/mi] 73cal 5.14/9mph 7) 1mi - 10:25(10:25/mi) 148/162bpm [1542b/mi] 77cal 5.76/8.97mph 8) 0.01mi - 3(6:28/mi) 150/151bpm [969b/mi] 9.29/6.37mph 30th May 2024, 9:09pm Ness wrote: Well done 30th May 2024, 10:14pm Velociraptor wrote: Well done :) Add a comment	1mi, 12:48 Run - Recovery Run HR Z1 First 'rest day' of the week! Can you tell it's half term? 😁 1mi - 12:46(12:46/mi) 131/152bpm [1672b/mi] 94cal 4.7/5.41mph 2) 0mi - 2(6:48/mi) 127/127bpm [865b/mi] 8.82/4.7mph Add a comment	0.1mi, 2:57 Walk - General 1) 0.11mi - 2:57(27:00/mi) 153/173bpm [4131b/mi] 29cal 2.22/3.01mph Add a comment 3.1mi, 23:56 Run - parkrun Official time 23:56 Actual pace 7:42 Always very chuffed with a sub 24,doesn't happen often 😊 ) 1mi - 8:11(8:11/mi) 157/171bpm [1286b/mi] 80cal 7.33/7.83mph 2) 1mi - 7:58(7:58/mi) 174/181bpm [1386b/mi] 87cal 7.53/7.91mph 3) 1mi - 7:30(7:30/mi) 182/188bpm [1366b/mi] 86cal 7.99/9.14mph 4) 0.06mi - 16(4:32/mi) 183/186bpm [831b/mi] 3cal 13.21/11.65mph 1st Jun 2024, 4:21pm Velociraptor wrote: Well done :) Add a comment 0.4mi, 3:38 Run - Warm Up Only time for a short one 0.39mi - 3:38(9:22/mi) 134/152bpm [1254b/mi] 28cal 6.41/6.74mph Add a comment

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