northernslowcoach

Last on at 11pm, 26th Jul 2024

F50 West Yorkshire

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Races
152
Miles
13589
Miles
14
Miles
212
Miles
3558
WAVA
58.88%
Mile
7:40
5k
26:02
5M
46:55
10k
53:37
10M
1:30:42
Half
1:57:29
Mara
4:30:22

About Me
In a world full of adversity we must dare to dream - Rob Burrow Show More...

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Recent Blogs
#Miles4Radiotherapy and Strava	4th Jul
#Miles4Radiotherapy #CatchUpWithCancer	2nd Jul
June - the one where the wheels fell off a bit	1st Jul
Fresh Air	28th Jun

My parkrun
No parkrun selected

Recent Training
26th Jul	General	0.4mi	7:46
26th Jul	General	1.6mi	24:22
26th Jul	General	1.4mi	24:15
26th Jul	General	0.5mi	8:39
25th Jul	General	0.4mi	7:40

Planned Races
Yorkshireman Off-Road Half Marathon	8th Sep

12 Month Benchmarks	Run
Mile	9:43
5k	34:45
5mi	56:09
10k	1:10:00
10mi	1:56:07
Half	2:35:33

Recent Pictures	Show more

2024 Targets	Set your targets
Run 700 Walk 500

Recent Threads
700 miles in 2024
Fetch Virtual Challenge 2024
Politics
Mundane thread
FE Lake District Lovers

Followers (84)

Badges Collected	See available badges
+ 257 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	4					7:59 53.73	7:40 56.21																7:40 7:40/mi	56.21
5km	45	30:45 48.11		30:16 49.00		26:20 56.91	26:11 57.51		26:24 57.33	26:02 58.85	27:38 55.84	28:28 54.20	28:46 54.50	26:52 58.88	28:36 55.31	32:14 50.06	31:36 51.61	35:10 46.38		35:14 47.30			26:02 8:23/mi	58.88
8km	1			1:14:58 32.10																			1:14:58 15:05/mi	32.10
5mi	4							46:55 52.59									1:02:32 42.10	1:04:35 41.20					46:55 9:23/mi	52.59
6.2mi	1				1:08:06 44.34																		1:08:06 10:59/mi	44.34
10km	24	1:02:58 47.71	59:09 50.79	58:35 51.66	55:19 54.71	54:30 56.04	53:37 56.96		55:39 55.84														53:37 8:38/mi	56.96
11km	7												1:29:26 39.58	1:16:51 46.48		1:32:05 39.56			1:43:38 36.35	1:36:37 39.44			1:16:51 11:15/mi	46.48
6.9mi	9					1:17:27 44.01	1:13:42 46.49	1:15:04 45.91	1:08:21 50.73	1:10:42 49.38	1:11:24 49.26	1:17:30 45.74	1:15:41 47.23		1:14:24 48.95								1:08:21 9:54/mi	50.73
7mi	5						1:20:03 43.45																1:20:03 11:26/mi	43.45
7.5mi	2				1:22:26 44.69	1:17:01 48.27																	1:17:01 10:16/mi	48.27
14km	2						1:33:06 46.92	1:33:04 47.21															1:33:04 10:42/mi	47.21
10mi	13				1:37:32 51.21	1:34:12 53.27	1:32:43 54.12	1:41:51 49.81	1:30:42 55.94		1:35:04 54.07												1:30:42 9:04/mi	55.94
13.1mi	15			2:20:56 46.19	2:08:25 50.87	2:04:12 52.81	1:57:29 56.09	2:16:46 48.71							2:35:11 45.00		2:29:01 48.40			2:33:02 48.84		2:36:15 49.01	1:57:29 8:58/mi	56.09
14.8mi	6								3:15:20 39.04	3:11:50 40.03													3:11:50 12:58/mi	40.03
24km	1					3:18:22 38.09																	3:18:22 13:18/mi	38.09
15.5mi	2					3:46:13 34.79	2:56:46 44.75																2:56:46 11:24/mi	44.75
26.2mi	8				4:36:02 49.01	4:41:48 48.01	4:30:22 50.48	4:39:47 48.79		4:44:32 48.53											6:06:49 42.22		4:30:22 10:19/mi	50.48

Date	Planned Races			Distance
8 Sep	Yorkshireman Off-Road Half Marathon Confirmed			23.9km
2024		Result	WAVA	Distance
14 Jul	Ilkley Half Marathon SB	2:36:15	49.01	13.1mi
27 May	Ilkley Trail Race		0.00	6.9mi
2023		Result	WAVA	Distance
10 Sep	Yorkshireman Off-Road Half Marathon		0.00	23.9km
14 May	Rob Burrow Leeds Marathon SB	6:06:49	42.22	26.2mi
2022		Result	WAVA	Distance
3 Dec	Christmas Cracker Half SB	2:33:02	48.84	13.1mi
5 Nov	Burley Moor Run SB	1:36:37	39.44	11km
10 Jul	Ilkley Half Marathon	2:44:55	45.32	13.1mi
5 Feb	Roberts Park parkrun SB	35:14	47.30	5km
2021		Result	WAVA	Distance
13 Nov	Burley Moor Run SB	1:43:38	36.35	11km
12 Sep	Yorkshireman Half	4:25:49	31.63	14.8mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	35:51	45.99	5km
15 Feb	Myrtle parkrun SB	35:10	46.38	5km
1 Feb	Pateley Pie & Pint 5 Mile SB	1:04:35	41.20	5mi
2019		Result	WAVA	Distance
9 Nov	Burley Moor Run		0.00	11km
5 Oct	The Doctor K Cup SB	31:36	51.61	5km
8 Sep	Yorkshireman Half	4:00:00	34.21	14.8mi
14 Jul	Ilkley Half Marathon SB	2:29:01	48.40	13.1mi
2 Feb	Pateley Pie & Pint 5 Mile SB	1:02:32	42.10	5mi
2018		Result	WAVA	Distance
10 Nov	Burley Moor Run SB	1:32:05	39.56	11km
29 Sep	The Doctor K Cup SB	32:14	50.06	5km
2017		Result	WAVA	Distance
11 Nov	Burley Moor Run		0.00	11km
10 Sep	Yorkshireman Off Road Marathon	7:54:53	30.66	26.2mi
29 May	Ilkley Harriers Trail Race SB	1:14:24	48.95	6.9mi
25 Mar	Bramley parkrun	30:00	52.73	5km
11 Mar	Huddersfield parkrun SB	28:36	55.31	5km
25 Feb	Bolton Abbey Trail Running Half SB	2:35:11	45.00	13.1mi
2016		Result	WAVA	Distance
3 Dec	Huddersfield parkrun	31:41	49.93	5km
12 Nov	Burley Moor Run PB	1:16:51	46.48	11km
1 Oct	Woodhouse Moor parkrun	27:50	56.83	5km
13 Aug	Harrogate parkrun SB	26:52	58.88	5km
2 Apr	Keswick parkrun	30:08	52.03	5km
27 Feb	Harrogate parkrun	28:41	54.66	5km
16 Jan	Dewsbury parkrun	29:57	52.34	5km
2015		Result	WAVA	Distance
19 Dec	Roundhay parkrun	31:37	49.58	5km
7 Nov	Burley Moor Run SB	1:29:26	39.58	11km
13 Sep	Yorkshireman Off Road Half Marathon	3:28:19	37.78	14.8mi
1 Aug	Huddersfield parkrun SB	28:46	54.50	5km
25 May	Ilkley Harriers Trail Race SB	1:15:41	47.23	6.9mi
2014		Result	WAVA	Distance
8 Nov	Burley Moor Run	1:27:34	41.09	7mi
26 May	Ilkley Trail Race SB	1:17:30	45.74	6.9mi
17 May	Keswick parkrun	29:03	53.52	5km
19 Apr	Keswick parkrun	29:56	51.55	5km
8 Feb	Huddersfield parkrun SB	28:28	54.20	5km
25 Jan	Bradford parkrun	29:38	52.07	5km
2013		Result	WAVA	Distance
16 Nov	Skipton parkrun	31:10	49.51	5km
26 Oct	Bradford parkrun	29:23	52.51	5km
8 Sep	Yorkshireman Off Road Half Marathon	3:32:58	36.33	14.8mi
8 Jun	Huddersfield parkrun SB	27:38	55.84	5km
27 May	Ilkley Trail Race SB	1:11:24	49.26	6.9mi
27 Apr	Roundhay Parkrun	28:21	54.04	5km
24 Feb	Snake Lane 10 SB	1:35:04	54.07	10mi
20 Jan	Brass Monkey Half Marathon CANCELLED		0.00	13.1mi
2012		Result	WAVA	Distance
15 Dec	Huddersfield parkrun	30:23	50.43	5km
10 Nov	Burley Moor Run	1:18:02	44.30	11km
3 Nov	Huddersfield parkrun PB	26:02	58.85	5km
13 Oct	Roundhay Parkrun	28:30	53.76	5km
29 Sep	Barnsley parkrun	27:58	54.79	5km
9 Sep	Yorkshireman Off Road Half Marathon PB	3:11:50	40.03	14.8mi
2 Sep	Kirkwood Hospice 10K Trail Run	56:28	55.40	10km
14 Jul	Baildon Carnival Canter	31:28	55.00	3.5mi
23 Jun	Dewsbury parkrun #1	26:57	56.85	5km
4 Jun	Ilkley Trail Race SB	1:10:42	49.38	6.9mi
2 Jun	Bradford parkrun	27:10	56.40	5km
12 May	Bradford Arthur James parkrun	28:17	53.83	5km
29 Apr	Greater Manchester Marathon SB	4:44:32	48.53	26.2mi
21 Jan	Leeds Park Run #224	34:33	44.06	5km
2011		Result	WAVA	Distance
31 Dec	Bradford parkrun	28:19	53.76	5km
17 Dec	Roundhay Parkrun	28:18	53.79	5km
26 Nov	Roundhay Parkrun	28:23	53.64	5km
20 Nov	Leeds Abbey Dash SB	55:39	55.84	10km
12 Nov	Burley Moor Run	1:20:51	42.47	11km
11 Sep	Yorkshireman Off Road Half Marathon SB	3:15:20	39.04	14.8mi
18 Jun	Bradford parkrun	27:19	55.73	5km
30 May	Ilkley Trail Race PB	1:08:21	50.73	6.9mi
30 Apr	Huddersfield parkrun SB	26:24	57.33	5km
24 Apr	Guiseley Gallop	1:01:19	50.36	10km
27 Mar	Thirsk 10 PB	1:30:42	55.94	10mi
27 Feb	Snake Lane 10	1:30:49	55.87	10mi
2010		Result	WAVA	Distance
7 Nov	Ben's Wish to Walk 5 Mile Race PB	46:55	52.59	5mi
6 Nov	Burley Festival Moor Run	1:21:09	38.05	10km
31 Oct	Guy Fawkes 10 SB	1:41:51	49.81	10mi
17 Oct	Bradford City Run SB	2:16:46	48.71	13.1mi
3 Oct	Harewood 10M Trail Race	1:44:34	48.52	10mi
19 Sep	Kirkstall Abbey 7	1:05:51	53.12	7mi
12 Sep	Yorkshireman Off Road Marathon	7:01:00	32.60	26.2mi
25 Jul	James Herriot Trail Run PB	1:33:04	47.21	14km
3 Jun	The Full Bronte 5 Mile	48:56	50.43	5mi
30 May	Ilkley Trail Race SB	1:15:04	45.91	6.9mi
16 May	Brathay Windermere Marathon SB	4:39:47	48.79	26.2mi
4 Apr	Guiseley Gallop	1:06:06	46.45	10km
2009		Result	WAVA	Distance
28 Dec	Jolly Holly Jog 10k	1:15:03	40.91	10km
26 Dec	Chevin Chase PB	1:20:03	43.45	7mi
29 Nov	Thirsk 10	1:35:54	52.60	10mi
22 Nov	Leeds Abbey Dash	56:15	54.58	10km
25 Oct	Great Cumbrian Run	2:08:54	51.38	13.1mi
18 Oct	Bradford City Run	1:35:56	52.58	10mi
4 Oct	Harewood Trail Race	1:41:04	49.91	10mi
13 Sep	Yorkshireman Off Road Half Marathon PB	2:56:46	44.75	15.5mi
9 Aug	Fetch Yorkshire Mile PB	7:40	56.21	1mi
26 Jul	James Herriot Country Trail Run SB	1:33:06	46.92	14km
20 Jun	parkrun Leeds Hyde Park SB	26:11	57.51	5km
14 Jun	Morecambe 10km	55:02	55.79	10km
10 Jun	Otley 10	1:35:51	52.63	10mi
24 May	Ilkley Trail Race SB	1:13:42	46.49	6.9mi
23 May	parkrun Leeds Hyde Park	26:44	56.32	5km
17 May	Brathay Windermere Marathon PB	4:30:22	50.48	26.2mi
4 May	Rothwell 10K PB	53:37	56.96	10km
2 May	parkrun Leeds Hyde Park	27:16	54.96	5km
5 Apr	Blackpool Half Marathon PB	1:57:29	56.09	13.1mi
21 Mar	Fetch Yorkshire Mile	7:43	55.58	1mi
22 Feb	Snake Lane 10 SB	1:32:43	54.12	10mi
18 Jan	Brass Monkey Half Marathon	2:12:16	49.82	13.1mi
2008		Result	WAVA	Distance
20 Dec	Leeds Hyde Park Time Trial SB	26:20	56.91	5km
30 Nov	Thirsk 10 SB	1:34:12	53.27	10mi
23 Nov	Leeds Abbey Dash SB	54:30	56.04	10km
9 Nov	Fetch Yorkshire Mile SB	7:59	53.73	1mi
19 Oct	Richmond Castle 10K	1:02:40	48.74	10km
11 Oct	Leeds Hyde Park Time Trial	28:07	53.30	5km
21 Sep	Kirkstall Valley Trail Race 7.2M	1:13:15	48.64	7.2mi
20 Sep	Leeds Hyde Park Time Trial	27:59	53.56	5km
14 Sep	Yorkshireman Off Road Half Marathon SB	3:46:13	34.79	15.5mi
31 Aug	Alice's Run	1:07:16	45.40	10km
24 Aug	Fetch Yorkshire Mile	8:13	52.20	1mi
27 Jul	Pudsey 10k Challenge	1:06:01	46.26	10km
13 Jul	Eccup 10	1:42:21	49.03	10mi
31 May	Garburn Trail Race PB	3:18:22	38.09	24km
25 May	Ilkley Trail Race SB	1:17:27	44.01	6.9mi
17 May	Meanwood Valley Trail PB	1:17:01	48.27	7.5mi
13 Apr	London Marathon SB	4:41:48	48.01	26.2mi
30 Mar	Wakefield Hospice 10k	57:06	53.23	10km
2 Mar	Reading Half Marathon SB	2:04:12	52.81	13.1mi
3 Feb	Dewsbury 10K	57:22	52.98	10km
5 Jan	Leeds Hyde Park Time Trial	28:25	52.53	5km
2007		Result	WAVA	Distance
26 Dec	Chevin Chase	1:18:32	43.84	7mi
25 Nov	Leeds Abbey Dash	59:56	50.71	10km
29 Oct	Dublin Marathon SB	4:36:02	49.01	26.2mi
14 Oct	Richmond Castle 10K	1:00:58	49.85	10km
9 Sep	yorkshireman off road half marathon	3:01:28	36.14	13.1mi
27 Aug	Spofforth Gala Trail race	1:01:27	49.46	10km
29 Jul	Harrogate Town Centre 10k	57:26	52.92	10km
13 Jun	Otley 10 SB	1:37:32	51.21	10mi
13 May	Leeds Half Marathon	2:12:56	49.14	13.1mi
14 Apr	Meanwood Valley Trail SB	1:22:26	44.69	7.5mi
8 Apr	Guiseley Gallop PB	1:08:06	44.34	6.2mi
4 Feb	Dewsbury 10K SB	55:19	54.71	10km
21 Jan	Brass Monkey Half Marathon SB	2:08:25	50.87	13.1mi
2006		Result	WAVA	Distance
26 Dec	Chevin Chase	1:11:52	47.71	7mi
26 Nov	Leeds Abbey Dash SB	58:35	51.66	10km
10 Sep	Yorkshireman Off Road Half Marathon	3:20:32	32.58	13.1mi
16 Jul	idle trail race	1:05:49	45.98	10km
11 Jun	Middleton Moor Trail Race PB	1:14:58	32.10	8km
6 Jun	Fetch Five - Run For Your Soul 6	1:12:11	40.44	6mi
7 May	Leeds Half Marathon SB	2:20:56	46.19	13.1mi
8 Apr	Gaz de France Park Series - Rounday Park SB	30:16	49.00	5km
2005		Result	WAVA	Distance
6 Feb	Dewsbury 10K SB	59:09	50.79	10km
2004		Result	WAVA	Distance
28 Nov	Leeds Abbey Dash SB	1:02:58	47.71	10km
21 Jul	Race for Life - Harrogate SB	30:45	48.11	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	53	41	46	60	64	49	49	0	0	0	0	0	361
2024	45	78	48	61	43	56	57	0	0	0	0	0	388
2024	0	6	0	0	0	0	0	0	0	0	0	0	6
2023	46	36	45	37	42	56	36	50	56	32	42	36	513
2023	78	88	85	123	62	25	45	68	49	44	31	44	739
2023	3	0	0	0	0	0	0	0	0	0	0	0	3
2022	25	21	41	39	44	46	40	30	43	46	32	43	450
2022	55	30	64	51	61	80	41	46	38	77	71	85	700
2022	0	0	0	0	0	0	0	0	0	0	11	7	19
2021	31	28	36	43	21	22	22	26	40	31	19	20	339
2021	30	26	60	44	10	35	48	46	48	51	42	50	492
2020	11	10	24	42	23	37	36	38	34	31	17	20	323
2020	62	44	34	28	27	30	13	31	15	36	27	41	390
2020	0	0	0	0	0	0	0	0	0	0	0	0	0
2019	31	30	35	24	21	23	9	6	0	1	3	17	200
2019	57	47	50	36	53	73	56	82	37	43	33	24	592
2018	30	19	17	18	16	26	24	21	13	34	15	27	259
2018	44	29	29	50	16	39	27	26	44	34	29	36	402
2018	0	0	8	0	30	0	0	0	0	0	0	0	38
2017	27	17	24	22	29	20	21	25	18	39	19	23	285
2017	51	63	70	32	67	79	56	77	58	68	42	37	700
2017	0	0	0	0	0	7	0	0	0	0	0	8	15
2016	14	22	16	29	10	7	16	29	20	13	20	18	214
2016	65	51	70	74	50	53	70	79	56	64	63	56	752
2015	14	14	34	25	30	3	19	17	24	23	8	1	212
2015	47	56	33	44	43	59	63	80	71	52	42	110	701
2015	0	0	0	0	0	0	0	0	0	0	15	0	15
2014	0	13	28	10	0	0	9	8	25	0	0	0	93
2014	67	52	51	51	56	49	50	64	23	14	53	22	553
2014	0	0	0	0	0	0	10	9	0	0	0	0	19
2013	5	8	2	5	0	19	6	13	8	0	0	0	66
2013	87	66	52	46	75	45	45	78	38	60	36	65	693
2013	0	0	0	15	9	0	0	0	0	21	0	0	45
2012	8	0	4	5	0	0	0	0	7	13	0	0	37
2012	111	114	148	159	47	76	56	70	60	69	84	87	1080
2011	12	0	3	0	0	0	0	0	25	15	0	0	55
2011	44	93	81	55	79	90	74	75	56	113	92	75	925
2010	0	9	4	7	17	0	18	24	17	0	0	0	96
2010	75	95	72	135	71	60	65	98	82	78	64	42	937
2010	0	0	0	0	0	11	0	0	0	0	0	0	11
2009	0	8	9	0	0	26	0	0	0	0	0	0	43
2009	75	105	127	156	100	59	60	78	62	87	94	68	1073
2008	0	3	0	0	3	0	0	0	0	0	0	0	6
2008	87	115	140	70	62	38	58	32	79	82	93	35	891
2007	0	0	0	0	4	0	0	0	0	0	0	0	4
2007	1.5	0.6	0.6	0	0.2	0.6	0.2	0	0	0	0.6	0	4.3
2007	87	58	57	76	61	58	104	127	149	123	35	66	1001
2007	0	0	0	0	20	0	0	0	0	0	0	0	20
2006	0	0	0	0	0	1.5	3.9	1.1	0.6	0.6	2.5	0	10.2
2006	27	20	57	55	44	44	43	72	43	31	49	66	551
2006	0	0	0	0	21	0	0	0	0	0	0	0	21
2005	0	0	0	0	0	0	0	0	0	0	17	14	31

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
-	-	3.4mi, 40:53 Run - General Round the village and first #miles4radiotherapy logged 1) 1mi - 11:35(11:35/mi) 125/146bpm [1448b/mi] 104cal 207/334W 2) 1mi - 12:00(12:00/mi) 134/156bpm [1608b/mi] 111cal 231/324W 3) 1mi - 12:12(12:12/mi) 143/157bpm [1744b/mi] 117cal 231/307W 4) 0.43mi - 5:07(11:59/mi) 154/169bpm [1846b/mi] 54cal 276/395W 2nd Jul 2024, 4:11pm Sombrero wrote: Nicely done :-) 2nd Jul 2024, 4:23pm Autumnleaves wrote: Nice one :) Add a comment 0mi, 15:00 Cross - Yoga YWA - Sunrise Yoga - 15 minute morning yoga practice - really like this one, mind calmed and ready to take on the day 😊 namaste x 1) 0mi - 15:00(0/mi) 45cal 2nd Jul 2024, 7:29am Autumnleaves wrote: Namaste 🙏 2nd Jul 2024, 7:54am Bintmcskint wrote: That's one of my favourites too :-) Namaste x Add a comment	-	1.7mi, 27:29 Walk - General Up to the polling station and back 1) 1mi - 16:44(16:44/mi) 125/149bpm [2091b/mi] 123cal 59/69rpm 2) 0.68mi - 10:46(15:55/mi) 113/125bpm [1798b/mi] 60cal 55/66rpm Add a comment 0.4mi, 7:30 Walk - General 1) 0.44mi - 7:30(16:59/mi) 118/132bpm [2004b/mi] 51cal 54/67rpm Add a comment 0.5mi, 8:09 Walk - General 1) 0.5mi - 8:09(16:27/mi) 113/131bpm [1858b/mi] 52cal 42/72rpm Add a comment	0.5mi, 7:38 Walk - General 1) 0.45mi - 7:38(17:08/mi) 104/118bpm [1781b/mi] 48cal 51/68rpm Add a comment 0.5mi, 9:21 Walk - General 1) 0.49mi - 9:21(19:00/mi) 100/123bpm [1900b/mi] 51cal 35/115rpm Add a comment	10.1mi, 2:11:39 Run - Long Run Finally got a long one done! 1) 1mi - 12:05(12:05/mi) 131/151bpm [1583b/mi] 108cal 220/297W 2) 1mi - 12:15(12:15/mi) 138/149bpm [1691b/mi] 108cal 213/276W 3) 1mi - 12:54(12:54/mi) 140/147bpm [1805b/mi] 111cal 211/270W 4) 1mi - 13:36(13:36/mi) 144/154bpm [1958b/mi] 117cal 217/287W 5) 1mi - 12:39(12:39/mi) 134/144bpm [1695b/mi] 98cal 185/238W 6) 1mi - 12:44(12:44/mi) 143/154bpm [1821b/mi] 108cal 209/257W 7) 1mi - 13:16(13:16/mi) 147/157bpm [1949b/mi] 108cal 213/279W 8) 1mi - 13:50(13:50/mi) 149/163bpm [2061b/mi] 118cal 215/323W 9) 1mi - 13:24(13:24/mi) 150/159bpm [2011b/mi] 111cal 209/297W 10) 1mi - 14:24(14:24/mi) 150/161bpm [2159b/mi] 119cal 207/292W 11) 0.05mi - 34(11:23/mi) 161/161bpm [1833b/mi] 5cal 227/273W 6th Jul 2024, 1:18pm Autumnleaves wrote: Wow - great miles xx 6th Jul 2024, 2:47pm Mandymoo wrote: Well done 6th Jul 2024, 3:27pm Sombrero wrote: Nicely done ✔️ 6th Jul 2024, 7:30pm Rosehip wrote: lovely miles 6th Jul 2024, 8:39pm Diogenes wrote: Going long on a Saturday 👍 6th Jul 2024, 10:24pm .B. wrote: Great miles :) Add a comment
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
-	1.6mi, 28:59 Walk - General Dropping off prescription request, called at the coop, sat on a bench or two 1) 1mi - 18:29(18:29/mi) 114/131bpm [2108b/mi] 101cal 31/121rpm 2) 0.58mi - 10:30(18:02/mi) 124/136bpm [2237b/mi] 68cal 36/123rpm Add a comment 0.7mi, 8:20 Walk - General Thought my dental appointment was at 4, it wasn’t, it was at 2 😦 1) 0.72mi - 8:20(11:38/mi) 152/163bpm [1769b/mi] 79cal 66/111rpm Add a comment 0mi, 27:01 Cross - Strength PT homework session 4: Shoulders/back mobility: All fours reach one arm up and thread needle- single arms x12reps L+R x2 sets Bird dog - just with arms- alternate arms x14 reps 2sets Full Bird Dog alternate arms and legs (diagonal) x14 2sets Kettlebell swing 8kg x14 reps 1set, 10kg x 12 2sets - hinge at hips let the kettlebell swing, use glutes and hips to thrust kettlebell forward. Kettlebell Deadlift (Romanian) 8kg x12 1 set 10kg x 12 2 sets - stick bum out Reverse lunge -moving tap foot forward in line with body then to reverse lunge KB 4kg - weight in hand on front leg forward (working leg) x10 3sets Bent over row KB 4kg single arms L+R x 14, 8kg x 12, 10kg x 10 - can either do on bench/surface or standing - hip hinge, nice flat back. Core: Deadbug 2DB 2kg x14 3 sets Stretch 8th Jul 2024, 12:40pm .B. wrote: Nice session 💪 8th Jul 2024, 2:10pm Rosehip wrote: well done :) Add a comment 3mi, 37:00 Run - General 1) 1mi - 11:43(11:43/mi) 137/156bpm [1605b/mi] 110cal 223/339W 2) 1mi - 12:06(12:06/mi) 141/159bpm [1706b/mi] 111cal 214/294W 3) 1mi - 12:44(12:44/mi) 154/164bpm [1961b/mi] 126cal 236/317W 4) 0.04mi - 27(11:02/mi) 162/163bpm [1786b/mi] 5cal 248/255W 8th Jul 2024, 11:36am .B. wrote: Well done :) 8th Jul 2024, 11:50am Autumnleaves wrote: Morning x (just) 8th Jul 2024, 12:33pm Diogenes wrote: 👋 8th Jul 2024, 2:10pm Rosehip wrote: well done :: Add a comment 0mi, 11:00 Cross - Yoga YWA Wake Up Yoga - 11 Minute Morning Yoga Practice - namaste x 1) 0mi - 11:00(0/mi) 33cal 8th Jul 2024, 8:58am Autumnleaves wrote: Well done 👏 Add a comment	0.4mi, 8:45 Walk - General 1) 0.44mi - 8:45(19:53/mi) 101/122bpm [2008b/mi] 47cal 19/62rpm Add a comment 0.9mi, 13:46 Walk - General 1) 0.9mi - 13:46(15:22/mi) 118/134bpm [1814b/mi] 85cal 33/71rpm Add a comment 0.2mi, 3:10 Walk - General Cool down and soaking ! 1) 0.18mi - 3:10(17:08/mi) 124/144bpm [2124b/mi] 22cal 56/68rpm Add a comment 2mi, 21:42 Run - Race Pace V v wet 🦆 felt good to put some effort in 1) 1mi - 10:29(10:29/mi) 137/153bpm [1437b/mi] 103cal 253/305W 2) 1mi - 11:13(11:13/mi) 158/171bpm [1771b/mi] 122cal 277/350W 9th Jul 2024, 8:11am Diogenes wrote: That’s good 9th Jul 2024, 9:09am Rosehip wrote: well done :) 9th Jul 2024, 9:10am Autumnleaves wrote: Great pace! 9th Jul 2024, 12:46pm .B. wrote: Fab :) Add a comment	0.4mi, 7:31 Walk - General 1) 0.43mi - 7:31(17:23/mi) 109/123bpm [1896b/mi] 48cal 53/68rpm Add a comment 1.6mi, 23:30 Walk - General 1) 1mi - 14:37(14:37/mi) 104/122bpm [1520b/mi] 95cal 58/111rpm 2) 0.6mi - 8:53(14:52/mi) 113/122bpm [1679b/mi] 61cal 59/69rpm Add a comment 1.6mi, 24:02 Walk - General 1) 1mi - 14:37(14:37/mi) 99/113bpm [1447b/mi] 90cal 46/70rpm 2) 0.58mi - 9:25(16:19/mi) 109/119bpm [1778b/mi] 60cal 56/98rpm 10th Jul 2024, 10:10am Autumnleaves wrote: Quick march! Add a comment 0.5mi, 8:23 Walk - General 1) 0.52mi - 8:23(16:07/mi) 94/118bpm [1515b/mi] 48cal 46/70rpm Add a comment	0.4mi, 7:26 Walk - General 1) 0.43mi - 7:26(17:19/mi) 101/120bpm [1750b/mi] 45cal 26/66rpm Add a comment 1.6mi, 24:03 Walk - General 1) 1mi - 15:12(15:12/mi) 106/134bpm [1611b/mi] 102cal 51/107rpm 2) 0.58mi - 8:50(15:08/mi) 109/119bpm [1650b/mi] 62cal 45/122rpm Add a comment 3.1mi, 40:49 Run - General chatty run/walk with A before work 1) 1mi - 12:45(12:45/mi) 117/137bpm [1492b/mi] 107cal 212/347W 2) 1mi - 13:21(13:21/mi) 136/153bpm [1815b/mi] 115cal 212/371W 3) 1mi - 13:17(13:17/mi) 140/155bpm [1861b/mi] 118cal 183/334W 4) 0.1mi - 1:26(14:21/mi) 149/156bpm [2139b/mi] 14cal 261/358W 11th Jul 2024, 8:13am Autumnleaves wrote: Nice early miles x 11th Jul 2024, 8:19am .B. wrote: Well done :) 11th Jul 2024, 9:47am Rosehip wrote: well done :) Add a comment 0.5mi, 8:27 Walk - General Waiting for a delayed train 1) 0.5mi - 8:27(16:51/mi) 96/112bpm [1617b/mi] 49cal 40/120rpm Add a comment	0.4mi, 7:41 Walk - General 1) 0.43mi - 7:41(17:56/mi) 106/122bpm [1901b/mi] 47cal 56/65rpm Add a comment 1.5mi, 22:13 Walk - General 1) 1mi - 14:35(14:35/mi) 92/110bpm [1342b/mi] 93cal 60/88rpm 2) 0.54mi - 7:38(14:04/mi) 106/118bpm [1492b/mi] 55cal 67/72rpm Add a comment 1.5mi, 25:04 Walk - General 1) 1mi - 17:16(17:16/mi) 95/112bpm [1641b/mi] 101cal 42/122rpm 2) 0.45mi - 7:47(17:19/mi) 104/114bpm [1801b/mi] 48cal 52/67rpm Add a comment 0.5mi, 8:45 Walk - General 1) 0.51mi - 8:45(17:04/mi) 92/113bpm [1569b/mi] 47cal 36/125rpm Add a comment	-
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
13.2mi, 2:36:29 Run - Race Not a course best but a fair reflection on how training went (lack of long runs) stayed with the 2:30 pacers until 7 1/2 miles when the wheels fell off! Lots of walking on the back half but pleased to finish with a run (MM helped with that ) Better WAVA than 5 years ago 😊 1) 1mi - 11:03(11:03/mi) 153/166bpm [1691b/mi] 116cal 260/328W 2) 1mi - 11:24(11:24/mi) 154/169bpm [1756b/mi] 115cal 245/345W 3) 1mi - 11:11(11:11/mi) 160/171bpm [1789b/mi] 119cal 253/340W 4) 1mi - 11:29(11:29/mi) 156/161bpm [1791b/mi] 115cal 246/284W 5) 1mi - 11:04(11:04/mi) 155/159bpm [1715b/mi] 112cal 247/308W 6) 1mi - 11:22(11:22/mi) 156/161bpm [1773b/mi] 116cal 253/291W 7) 1mi - 11:29(11:29/mi) 154/159bpm [1767b/mi] 112cal 248/320W 8) 1mi - 12:12(12:12/mi) 151/158bpm [1841b/mi] 109cal 234/284W 9) 1mi - 12:22(12:22/mi) 156/164bpm [1929b/mi] 110cal 211/296W 10) 1mi - 12:31(12:31/mi) 152/164bpm [1903b/mi] 108cal 205/274W 11) 1mi - 13:16(13:16/mi) 151/167bpm [2002b/mi] 107cal 188/292W 12) 1mi - 12:44(12:44/mi) 149/162bpm [1898b/mi] 104cal 187/295W 13) 1mi - 12:44(12:44/mi) 155/172bpm [1974b/mi] 109cal 196/294W 14) 0.18mi - 1:39(9:01/mi) 167/175bpm [1505b/mi] 18cal 258/293W 14th Jul 2024, 2:03pm Yorkshire Pie wrote: Well done! 14th Jul 2024, 2:21pm Autumnleaves wrote: Great work! Well done xx 14th Jul 2024, 3:27pm Mandymoo wrote: Well done 👍 14th Jul 2024, 5:12pm Rosehip wrote: excellent, well done :) 14th Jul 2024, 5:26pm northernslowcoach wrote: Thanks guys - notes added 15th Jul 2024, 12:21am Night-owl wrote: Well done 15th Jul 2024, 12:10pm .B. wrote: Well done :) 16th Jul 2024, 12:33pm Derby Tup wrote: Good stuff coachie x Add a comment 0.7mi, 12:01 Walk - General To race village 1) 0.74mi - 12:01(16:16/mi) 119/140bpm [1936b/mi] 77cal 38/81rpm Add a comment	2.3mi, 41:01 Walk - General 1) 1mi - 16:33(16:33/mi) 106/120bpm [1754b/mi] 91cal 27/69rpm 2) 1mi - 18:08(18:08/mi) 99/119bpm [1795b/mi] 99cal 42/69rpm 3) 0.34mi - 6:20(18:46/mi) 106/124bpm [1989b/mi] 36cal 39/63rpm Add a comment	0.4mi, 7:33 Walk - General 1) 0.42mi - 7:33(17:49/mi) 94/109bpm [1674b/mi] 43cal 33/76rpm Add a comment 1.6mi, 22:51 Walk - General 1) 1mi - 14:07(14:07/mi) 107/120bpm [1510b/mi] 94cal 55/93rpm 2) 0.59mi - 8:45(14:53/mi) 108/119bpm [1607b/mi] 63cal 61/70rpm Add a comment 1.5mi, 25:47 Walk - General 1) 1mi - 17:01(17:01/mi) 94/112bpm [1599b/mi] 95cal 44/67rpm 2) 0.48mi - 8:46(18:20/mi) 109/120bpm [1999b/mi] 53cal 47/67rpm Add a comment 0.5mi, 8:45 Walk - General 1) 0.52mi - 8:45(16:48/mi) 91/109bpm [1528b/mi] 48cal 35/68rpm Add a comment 0mi, 11:00 Cross - Yoga D on earlies so time for this - YWA - 11 minute wake up yoga practice - namaste x 1) 0mi - 11:00(0/mi) 33cal 16th Jul 2024, 6:25am Bintmcskint wrote: Namaste x 16th Jul 2024, 6:52am Autumnleaves wrote: That's early xx 16th Jul 2024, 7:40am .B. wrote: Namaste x Add a comment	0.4mi, 8:20 Walk - General 1) 0.43mi - 8:20(19:34/mi) 107/120bpm [2094b/mi] 47cal 28/64rpm Add a comment 1.2mi, 21:54 Walk - General 1) 1mi - 18:15(18:15/mi) 109/122bpm [1989b/mi] 111cal 42/66rpm 2) 0.2mi - 3:39(18:25/mi) 114/121bpm [2099b/mi] 22cal 37/125rpm Add a comment 0.5mi, 8:26 Walk - General 1) 0.52mi - 8:26(16:08/mi) 113/131bpm [1823b/mi] 51cal 39/70rpm Add a comment 3.1mi, 36:07 Run - General What a gorgeous morning 😃 Decided to try running not run/walking, enjoyed that 1) 1mi - 11:39(11:39/mi) 127/140bpm [1480b/mi] 102cal 226/335W 2) 1mi - 11:51(11:51/mi) 133/151bpm [1576b/mi] 106cal 230/298W 3) 1mi - 12:08(12:08/mi) 150/163bpm [1820b/mi] 121cal 256/312W 4) 0.05mi - 29(10:04/mi) 161/162bpm [1621b/mi] 6cal 271/280W 17th Jul 2024, 7:45am Bintmcskint wrote: Morning x 17th Jul 2024, 8:18am .B. wrote: Morning! :) 17th Jul 2024, 8:38am Autumnleaves wrote: Excellent! 17th Jul 2024, 8:55am Diogenes wrote: Well done! (right back at ya) 17th Jul 2024, 9:27am Rosehip wrote: well done :) Add a comment	0.4mi, 7:53 Walk - General 1) 0.42mi - 7:53(18:47/mi) 99/112bpm [1859b/mi] 45cal 26/122rpm Add a comment 1.6mi, 23:39 Walk - General 1) 1mi - 14:52(14:52/mi) 106/120bpm [1575b/mi] 96cal 56/109rpm 2) 0.6mi - 8:47(14:42/mi) 104/115bpm [1528b/mi] 62cal 54/125rpm Add a comment 3mi, 39:03 Run - General Gorgeous morning for a chatty run/walk with A 💙 1) 1mi - 12:39(12:39/mi) 125/145bpm [1580b/mi] 108cal 201/578W 2) 1mi - 12:43(12:43/mi) 134/150bpm [1703b/mi] 110cal 220/344W 3) 1mi - 13:42(13:43/mi) 132/147bpm [1811b/mi] 113cal 194/350W 18th Jul 2024, 7:34am .B. wrote: Morning! Excellent early miles :) 18th Jul 2024, 7:40am Diogenes wrote: Always nice to see this one 18th Jul 2024, 7:48am Rosehip wrote: morning :) 18th Jul 2024, 8:11am Autumnleaves wrote: Nicely done :) Add a comment 0.5mi, 8:59 Walk - General 1) 0.52mi - 8:59(17:26/mi) 87/103bpm [1516b/mi] 46cal 24/67rpm Add a comment	0.4mi, 8:20 Walk - General 1) 0.43mi - 8:20(19:29/mi) 106/123bpm [2065b/mi] 47cal 45/65rpm Add a comment 1.5mi, 22:39 Walk - General 1) 1mi - 14:35(14:35/mi) 108/129bpm [1574b/mi] 97cal 56/109rpm 2) 0.54mi - 8:04(14:51/mi) 112/125bpm [1664b/mi] 53cal 56/104rpm Add a comment 1.7mi, 27:28 Walk - General 1) 1mi - 16:19(16:19/mi) 103/119bpm [1681b/mi] 100cal 38/69rpm 2) 0.68mi - 11:09(16:23/mi) 113/121bpm [1851b/mi] 72cal 54/75rpm 19th Jul 2024, 12:07pm Autumnleaves wrote: Friday!! Add a comment 0.5mi, 8:20 Walk - General 1) 0.51mi - 8:20(16:20/mi) 104/130bpm [1698b/mi] 50cal 30/123rpm Add a comment	-
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
0.5mi, 7:42 Walk - General 1) 0.46mi - 7:42(16:47/mi) 112/130bpm [1880b/mi] 52cal 38/66rpm Add a comment 1.2mi, 23:09 Walk - General 1) 1mi - 19:20(19:20/mi) 94/120bpm [1817b/mi] 98cal 27/103rpm 2) 0.19mi - 3:49(20:35/mi) 104/121bpm [2141b/mi] 19cal 28/115rpm Add a comment 1mi, 17:55 Walk - General 1) 1mi - 17:08(17:08/mi) 100/117bpm [1713b/mi] 96cal 26/123rpm 2) 0.04mi - 47(20:36/mi) 99/103bpm [2039b/mi] 4cal 43/64rpm Add a comment 0.5mi, 8:10 Walk - General 1) 0.49mi - 8:10(16:41/mi) 101/118bpm [1685b/mi] 47cal 41/105rpm Add a comment	0.4mi, 8:08 Walk - General 1) 0.43mi - 8:08(18:49/mi) 104/131bpm [1957b/mi] 47cal 52/120rpm Add a comment 0.5mi, 8:40 Walk - General 1) 0.53mi - 8:40(16:18/mi) 110/123bpm [1793b/mi] 50cal 24/73rpm Add a comment 5.1mi, 1:01:16 Run - General Starting the week right, and squishing some infected bugs too 1) 1mi - 12:00(12:00/mi) 126/152bpm [1511b/mi] 107cal 224/338W 2) 1mi - 11:44(11:44/mi) 127/148bpm [1491b/mi] 105cal 221/355W 3) 1mi - 12:09(12:09/mi) 136/149bpm [1652b/mi] 111cal 221/315W 4) 1mi - 12:28(12:28/mi) 141/153bpm [1757b/mi] 117cal 236/310W 5) 1mi - 12:25(12:25/mi) 144/151bpm [1787b/mi] 119cal 232/397W 6) 0.05mi - 31(10:17/mi) 146/148bpm [1502b/mi] 5cal 252/256W 22nd Jul 2024, 8:43am Diogenes wrote: Good one! 22nd Jul 2024, 9:46am .B. wrote: Very good start :) 22nd Jul 2024, 10:17am Rosehip wrote: excellent Mondaying :) 22nd Jul 2024, 11:19am Autumnleaves wrote: Fabulous! 22nd Jul 2024, 7:36pm Mandymoo wrote: Great start Add a comment 0mi, 15:00 Cross - Yoga YWA Sunrise Yoga - 15 Minute Morning Yoga Practice - namaste x 1) 0mi - 15:00(0/mi) 45cal 22nd Jul 2024, 7:35am Autumnleaves wrote: Morning x 22nd Jul 2024, 7:39am Rosehip wrote: namaste x 22nd Jul 2024, 7:41am Bintmcskint wrote: Namaste x Add a comment	8mi, 1:55:43 Run - Long Run Off road training for Yorkshireman - am so hill unfit 😂 was fab to be up there 😊 1) 1mi - 13:53(13:53/mi) 133/153bpm [1846b/mi] 127cal 227/316W 2) 1mi - 19:08(19:08/mi) 140/155bpm [2679b/mi] 157cal 172/375W 3) 1mi - 16:34(16:34/mi) 135/146bpm [2237b/mi] 128cal 159/335W 4) 1mi - 12:28(12:28/mi) 132/142bpm [1646b/mi] 99cal 203/287W 5) 1mi - 11:08(11:08/mi) 130/139bpm [1447b/mi] 88cal 194/245W 6) 1mi - 14:07(14:07/mi) 126/144bpm [1780b/mi] 89cal 158/373W 7) 1mi - 14:19(14:19/mi) 136/146bpm [1947b/mi] 111cal 176/384W 8) 1mi - 14:05(14:05/mi) 140/155bpm [1973b/mi] 115cal 197/353W 9) 0mi - 0(3:45/mi) 156/156bpm [586b/mi] 249/249W 23rd Jul 2024, 12:07pm .B. wrote: Nice miles, well done :) 23rd Jul 2024, 12:24pm Diogenes wrote: Good stuff 23rd Jul 2024, 2:25pm Rosehip wrote: excellent :) well done 23rd Jul 2024, 2:39pm Bintmcskint wrote: Excellent! 23rd Jul 2024, 3:15pm Autumnleaves wrote: Back on your Moor x 23rd Jul 2024, 4:52pm Mandymoo wrote: Great miles Add a comment	0.4mi, 7:58 Walk - General 1) 0.44mi - 7:58(18:08/mi) 98/116bpm [1776b/mi] 47cal 22/79rpm Add a comment 1.6mi, 23:21 Walk - General 1) 1mi - 14:36(14:36/mi) 100/113bpm [1460b/mi] 93cal 57/115rpm 2) 0.59mi - 8:46(14:52/mi) 105/116bpm [1560b/mi] 61cal 57/115rpm Add a comment 1.5mi, 24:39 Walk - General 1) 1mi - 16:58(16:58/mi) 95/110bpm [1611b/mi] 99cal 61/69rpm 2) 0.47mi - 7:42(16:16/mi) 105/112bpm [1708b/mi] 47cal 60/67rpm Add a comment 0.6mi, 8:28 Walk - General 1) 0.62mi - 8:28(13:43/mi) 95/118bpm [1303b/mi] 51cal 57/68rpm Add a comment	0.4mi, 7:40 Walk - General 1) 0.42mi - 7:40(18:11/mi) 103/125bpm [1873b/mi] 47cal 27/119rpm Add a comment 1.6mi, 23:55 Walk - General 1) 1mi - 14:46(14:46/mi) 97/106bpm [1433b/mi] 96cal 50/111rpm 2) 0.59mi - 9:09(15:27/mi) 102/112bpm [1576b/mi] 59cal 38/73rpm Add a comment 3.1mi, 39:44 Run - General Thursday morning run club with A 😃 1) 1mi - 12:45(12:45/mi) 124/153bpm [1580b/mi] 109cal 204/351W 2) 1mi - 12:40(12:40/mi) 136/158bpm [1723b/mi] 115cal 228/371W 3) 1mi - 13:13(13:13/mi) 130/158bpm [1718b/mi] 110cal 192/324W 4) 0.08mi - 1:07(13:37/mi) 153/163bpm [2083b/mi] 12cal 312/336W 25th Jul 2024, 7:42am Diogenes wrote: Starting the day with a classic 25th Jul 2024, 8:11am Autumnleaves wrote: Lovely :) 25th Jul 2024, 8:57am .B. wrote: Fab :) 25th Jul 2024, 3:21pm Bintmcskint wrote: Lovely :-) 25th Jul 2024, 9:07pm Rosehip wrote: nice :) Add a comment 0.5mi, 9:27 Walk - General 1) 0.52mi - 9:27(18:09/mi) 84/100bpm [1525b/mi] 47cal 45/125rpm Add a comment	0.4mi, 7:46 Walk - General 1) 0.43mi - 7:46(18:12/mi) 94/117bpm [1711b/mi] 44cal 33/68rpm Add a comment 1.6mi, 24:22 Walk - General 1) 1mi - 15:11(15:11/mi) 95/116bpm [1443b/mi] 93cal 53/125rpm 2) 0.63mi - 9:10(14:28/mi) 102/113bpm [1475b/mi] 64cal 57/72rpm 26th Jul 2024, 8:16pm Autumnleaves wrote: Happy weekend x Add a comment 1.4mi, 24:15 Walk - General 1) 1mi - 17:02(17:02/mi) 89/106bpm [1516b/mi] 98cal 33/110rpm 2) 0.43mi - 7:13(16:54/mi) 98/107bpm [1656b/mi] 44cal 42/68rpm 26th Jul 2024, 8:16am Autumnleaves wrote: Friday!! 26th Jul 2024, 9:21am Bintmcskint wrote: Happy Friday! x Add a comment 0.5mi, 8:39 Walk - General 1) 0.52mi - 8:39(16:34/mi) 89/108bpm [1474b/mi] 46cal 26/79rpm Add a comment	-

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