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AngeM F50

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City of Norwich AC

About Me
Decided to do more exercise than twice weekly aerobics, wanted to get fitter, ditch the fags and lose some weight, cos I'd hit my 30's, and so started running in 2000. First run, I didn't make it 2 minutes up the road, turned back and went home. So anything after that was, and is, an achievement! Smoke free and fitter now but not lost much weight. Now running's just a total addiction! Really love running...too much, probably! Show More...

About Me

Decided to do more exercise than twice weekly aerobics, wanted to get fitter, ditch the fags and lose some weight, cos I'd hit my 30's, and so started running in 2000. First run, I didn't make it 2 minutes up the road, turned back and went home. So anything after that was, and is, an achievement! Smoke free and fitter now but not lost much weight. Now running's just a total addiction! Really love running...too much, probably!

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Recent Training
21st Oct	General	0mi	24:57
21st Oct	General	3.1mi	27:07
20th Oct	Hill Work	4.7mi	42:12
19th Oct	Yoga	0mi	21:20
19th Oct	General	4.4mi	37:51

12 Month Benchmarks	Run	Bike
Mile	7:21	4:41
5k	24:16	18:37
5mi	42:29	35:05
10k	53:01	52:20
10mi	1:31:22	1:41:59

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+ 133 others

Best Times
Best WAVA

Dist	Races	PB	WB	2002	2003	2004	2005	2007	2008	2009	2010	2011	2012	2013	2016
200m	1	37 4:58/mi	55.44								37 55.44
800m	1	3:18 6:38/mi	53.73								3:18 53.73
3km	1	14:06 7:34/mi	55.03								14:06 55.03
5km	15	21:47 7:01/mi	63.71	24:26 53.58	23:21 56.27	23:00 57.37			24:20 55.55			21:56 62.95	21:47 63.38	21:59 63.71
5mi	6	36:08 7:14/mi	64.01		38:54 55.13	39:22 54.64									36:08 64.01
5.9mi	1	49:23 8:23/mi	51.59			49:23 51.59
10km	12	45:08 7:16/mi	61.88		47:01 57.02	50:22 53.36	48:32 55.37		53:30 50.84	47:40 57.37	51:25 53.52	45:08 61.88	46:04 61.11
7mi	5	51:32 7:22/mi	62.47	59:15 51.34				55:41 55.47		58:00 53.86				51:32 62.47
8.7mi	1	1:10:31 8:05/mi	55.74							1:10:31 55.74
10mi	10	1:13:58 7:24/mi	61.80		1:20:37 54.68	1:21:20 54.20	1:21:50 53.97	1:20:10 55.66	1:20:40 55.58			1:13:58 61.80	1:15:24 61.11
20km	2	1:33:19 7:31/mi	61.35						1:42:20 54.66			1:33:19 61.35
13.1mi	22	1:36:28 7:22/mi	62.66		1:47:00 54.62	1:49:45 53.34	2:00:18 48.78	1:47:33 54.93	1:45:32 56.24	1:47:45 55.08	1:57:47 50.97	1:36:28 62.66	1:39:29 60.76	1:39:21 61.82
14mi	1	1:57:26 8:23/mi	54.01						1:57:26 54.01
14.1mi	1	1:54:32 8:09/mi	57.09										1:54:32 57.09
14.6mi	1	1:57:38 8:03/mi	58.19											1:57:38 58.19
14.8mi	1	2:28:28 10:04/mi	44.40			2:28:28 44.40
15.1mi	1	2:16:12 9:02/mi	50.43							2:16:12 50.43
19.7mi	1	3:07:52 9:33/mi	49.19								3:07:52 49.19
20mi	2	2:49:54 8:30/mi	56.12							2:56:43 52.56				2:49:54 56.12
26.2mi	3	3:41:45 8:28/mi	57.85							4:25:04 47.41	4:06:25 51.31		3:41:45 57.85

2016		Result	WAVA	Distance
3 Apr	Lowestoft 5 mile Promenade Dash PB	36:08	71.44	5mi
2013		Result	WAVA	Distance
10 Nov	Stowmarket Scenic 7 PB	51:32	70.03	7mi
13 Oct	Great Eastern Run SB	1:39:21	69.39	13.1mi
14 Sep	Round Norfolk Relay Stage 11 PB	1:57:38	65.31	14.6mi
20 Jul	Norwich parkrun SB	21:59	70.34	5km
21 Apr	London Marathon		0.00	26.2mi
3 Mar	Wymondham 20 PB	2:49:54	62.21	20mi
2012		Result	WAVA	Distance
1 Dec	Norwich parkrun	22:30	68.25	5km
21 Oct	Amsterdam Marathon PB	3:41:45	63.84	26.2mi
15 Sep	Round Norfolk Relay - Stage 2 PB	1:54:32	64.09	14.06mi
2 Sep	Wissey Half Marathon		0.00	13.1mi
15 Jul	RAF Marham 10M SB	1:15:24	68.66	10mi
23 Jun	Hanley parkrun	23:08	66.38	5km
17 Jun	Comercrawley Diss 10KM & Fun Run SB	46:04	68.70	10km
16 Jun	NNUH and Active Norfolk 5k	23:30	65.35	5km
13 May	Dereham 10m - RCGP 4 & CC	1:16:20	67.82	10mi
15 Apr	Bungay Black Dog Half Marathon SB	1:39:29	68.26	13.1mi
7 Apr	Nonsuch parkrun	22:19	68.37	5km
10 Mar	Norwich parkrun PB	21:47	70.04	5km
2011		Result	WAVA	Distance
18 Dec	Turkey Trot 10 (Beccles) PB	1:13:58	69.48	10mi
20 Nov	St Neots Riverside Half Marathon PB	1:36:28	70.39	13.1mi
12 Nov	Nonsuch parkrun SB	21:56	69.57	5km
6 Nov	Great East Run PB	1:33:19	68.82	20km
23 Oct	East Coast Run PB	45:08	69.63	10km
10 Sep	Norwich parkrun	22:28	67.91	5km
2 Jul	Norwich parkrun	22:54	66.63	5km
16 Apr	Norwich parkrun	23:35	64.33	5km
2010		Result	WAVA	Distance
5 Dec	Luton Marathon Relay. CANCELLED		0.00	8.73mi
21 Nov	St Neots Riverside Half Marathon SB	1:57:47	57.27	13.1mi
25 Oct	Dublin Marathon SB	4:06:25	56.66	26.2mi
19 Sep	Round Norfolk Relay - Stage 12 PB	3:07:52	54.59	19.67mi
12 Sep	Grunty Fen Half Marathon	1:58:53	56.74	13.1mi
4 Aug	Eastern Vets AC Track Meet, Kings Lynn PB	3:18	58.85	800mi
4 Aug	Eastern Vets AC Track Meet, Kings Lynn PB	14:06	62.04	3km
4 Aug	Eastern Vets AC Track Meet, Kings Lynn PB	37	59.41	200mi
28 Mar	Jolly Jaguars 10k SB	51:25	60.40	10km
2009		Result	WAVA	Distance
6 Dec	Luton Three Stage Marathon Relay PB	1:10:31	62.72	8.73mi
15 Nov	St Neots Riverside Half Marathon	1:55:44	57.94	13.1mi
8 Nov	Stowmarket Striders Scenic 7 SB	58:00	60.59	7mi
11 Oct	Leicester Half Marathon	1:52:02	59.85	13.1mi
19 Sep	Round Norfolk Relay - Stage 10 PB	2:16:12	56.67	15.08mi
14 Jun	Potters 'Arf Marathon	2:05:57	53.24	13.1mi
31 May	Edinburgh Marathon SB	4:25:04	52.36	26.2mi
19 Apr	Bungay Black Dog Half Marathon	1:54:29	58.26	13.1mi
5 Apr	Oakley 20 SB	2:56:43	58.36	20mi
15 Mar	Broadland half marathon SB	1:47:45	61.90	13.1mi
8 Mar	Florette Fradley 10k SB	47:40	64.82	10km
2008		Result	WAVA	Distance
14 Dec	Waveney Valley AC Turkey Trot 10m SB	1:20:40	62.58	10mi
16 Nov	St Neots Riverside Half Marathon SB	1:45:32	63.20	13.1mi
20 Jul	Northumberland Coastal Run PB	1:57:26	60.69	14mi
28 May	Wroxham 5K SB	24:20	61.73	5km
4 May	Breckland 10K SB	53:30	57.50	10km
16 Mar	Broadland Half Marathon	1:50:29	60.08	13.1mi
17 Feb	Great East Run SB	1:42:20	61.35	20km
2007		Result	WAVA	Distance
16 Dec	Turkey Trot 10, Beccles SB	1:20:10	62.67	10mi
18 Nov	St Neots Riverside Half Marathon SB	1:47:33	61.72	13.1mi
11 Nov	Stowmarket Striders Scenic 7 SB	55:41	62.52	7mi
2005		Result	WAVA	Distance
12 Jun	Potters 'Arf Marathon SB	2:00:18	54.74	13.1mi
1 May	Breckland 10K SB	48:32	62.78	10km
6 Mar	Wymondham 10 SB	1:21:50	60.72	10mi
2004		Result	WAVA	Distance
5 Dec	Nene Valley 10	1:23:17	59.67	10mi
14 Nov	St Neots Riverside Half Marathon SB	1:49:45	59.82	13.1mi
18 Sep	Round Norfolk Relay, Stage 6 PB	49:23	58.49	5.89mi
21 Aug	Race the Train 14.75m PB	2:28:28	49.79	14.75mi
11 Aug	CoNAC Midweek Series SB	50:22	60.50	10km
8 Aug	Newark Half M	2:11:35	49.89	13.1mi
4 Aug	Midweek Series 5m SB	39:22	61.68	5mi
28 Jul	CONAC Midweek Series	23:34	62.92	5km
23 Jun	Wymondham 10m	1:23:28	59.54	10mi
3 Jun	Wroxham 5K SB	23:00	64.47	5km
31 May	Brandon Forest Half Marathon	1:57:11	56.03	13.1mi
19 May	GYRR 5 mile series race 3	39:24	61.63	5mi
5 May	GYRR 5 mile series race 2	40:23	60.00	5mi
2 May	Sutton Runners 10K	50:56	59.70	10km
21 Apr	GYRR 5 mile series race 1	40:46	59.44	5mi
4 Apr	Bungay Blackdog Half Marathon	1:53:11	57.86	13.1mi
7 Mar	Wymondham 10m SB	1:21:20	60.94	10mi
2003		Result	WAVA	Distance
14 Dec	Waveney Valley AC Turkey Trot 10 mile SB	1:20:37	61.49	10mi
16 Nov	St Neot's Riverside Half Marathon SB	1:47:00	61.20	13.1mi
2 Nov	The Royal Marines Commando Challenge 7m	1:09:05	49.82	7mi
19 Oct	Great Yarmouth SB	47:01	64.68	10km
21 Sep	Great North Run	2:19:55	46.81	13.1mi
7 Sep	Wissey Half Marathon	1:53:09	57.88	13.1mi
13 Aug	Midweek Series - 10K	47:40	63.80	10km
6 Aug	Midweek Series - 5M SB	38:54	62.29	5mi
30 Jul	Midweek Series - 5K SB	23:21	63.39	5km
25 May	Myra Garrett 10K	51:55	58.57	10km
4 May	Sutton Runners 10K	51:00	59.54	10km
30 Mar	Bungay Blackdog Half Marathon	1:54:15	57.21	13.1mi
2002		Result	WAVA	Distance
10 Nov	Stowmarket Striders Scenic 7 SB	59:15	58.00	7mi
6 Oct	Wymondham Ladies 5K SB	24:26	60.50	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
2021	0	0	0	19	0	0	0	0	0	0	0	0	19
2021	115	122	136	133	132	142	105	130	125	91	0	0	1231
2021	0	0	0	0	12	13	3	3	3	0	0	0	34
2020	0	0	0	0	0	0	0	0	0	0	6	0	6
2020	125	129	140	135	143	133	136	142	143	148	137	146	1657
2019	67	82	106	105	110	98	113	116	114	120	117	116	1264
2018	0	13	15	37	46	56	72	87	91	85	66	60	630
2017	126	114	128	70	31	50	45	53	58	33	26	0	734
2017	0	0	0	0	34	0	18	22	13	0	0	0	87
2016	139	135	144	130	136	138	126	137	139	128	130	134	1615
2016	0	0	0	0	0	39	30	15	23	0	0	0	106
2015	116	127	132	118	110	108	109	77	110	136	124	124	1393
2015	0	0	0	0	143	103	52	73	99	0	0	0	469
2014	4.9	1	0.5	0	0	0	0.4	9.5	4.2	0	0	0	20.3
2014	84	97	104	129	149	124	132	1	29	93	95	129	1165
2014	77	182	78	29	12	10	27	181	133	26	0	0	755
2013	0	0	0	0	1.8	4.6	4.6	5	4.3	1.9	3.8	6.6	32.5
2013	177	163	197	32	24	94	146	143	152	168	153	47	1496
2013	0	0	0	283	248	78	0	0	0	0	0	71	680
2012	161	138	164	164	165	170	180	166	199	141	140	163	1952
2011	144	103	153	116	117	121	142	139	154	178	153	157	1677
2011	12	10	8	0	5	3	0	0	0	0	0	0	38
2010	6	0	10	0	0	0	0	0	0	0	0	0	16
2010	154	112	126	82	111	132	160	148	130	100	116	130	1501
2010	0	0	0	58	51	82	72	32	48	19	12	10	383
2009	18	0	3	3	0	0	6	0	3	6	0	0	39
2009	149	147	161	153	145	67	106	124	140	121	133	144	1591
2009	11	0	0	0	0	4	9	3	21	0	0	0	47
2008	105	93	103	63	86	87	127	135	104	132	111	79	1223
2008	11	10	24	17	32	32	33	6	11	0	0	0	176
2007	0	0	0	0	0	0	0	0	13	75	81	104	273

Sat 25th Sep Sep 25	Sun 26th Sep Sep 26	Mon 27th Sep Sep 27	Tue 28th Sep Sep 28	Wed 29th Sep Sep 29	Thu 30th Sep Sep 30	Fri 1st Oct Oct 1
5.6mi, 46:33 Run - General Split Summary === 1) 1m - 8:47(8:47/m) 138/156bpm [1211b/mi] 80cal 2) 1m - 8:13(8:13/m) 154/160bpm [1266b/mi] 86cal 3) 1m - 8:10(8:10/m) 162/170bpm [1324b/mi] 90cal 4) 1m - 8:11(8:11/m) 160/170bpm [1311b/mi] 87cal 5) 1m - 7:58(7:58/m) 163/167bpm [1299b/mi] 86cal 6) 0.62m - 5:14(8:23/m) 167/170bpm [1401b/mi] 58cal Add a comment 2.6mi, 16:50 Bike - General Split Summary === 1) 2.6m - 16:50(6:29/m) 114/137bpm [740b/mi] 103cal Add a comment	-	0mi, 22:17 Cross - Pilates Add a comment 4.5mi, 39:25 Run - General Split Summary === 1) 1m - 8:54(8:54/m) 137/148bpm [1218b/mi] 84cal 2) 1m - 8:36(8:36/m) 143/152bpm [1229b/mi] 85cal 3) 1m - 8:55(8:55/m) 150/158bpm [1339b/mi] 89cal 4) 1m - 8:32(8:32/m) 145/158bpm [1237b/mi] 83cal 5) 0.5m - 4:28(8:54/m) 149/155bpm [1326b/mi] 45cal Add a comment	4.4mi, 38:41 Run - Commute Nice, drizzly, steady commute from 🚂🚉 station to home, couple extra miles added... ,,,forgot how comfy my Deuter Speedlite 15 was to run with. My trusty 🎒!😊 Split Summary === 1) 1m - 8:53(8:53/m) 141/152bpm [1253b/mi] 86cal 2) 1m - 8:26(8:26/m) 153/157bpm [1291b/mi] 89cal 3) 1m - 9:02(9:02/m) 158/163bpm [1427b/mi] 94cal 4) 1m - 8:48(8:48/m) 154/159bpm [1355b/mi] 89cal 5) 0.39m - 3:32(9:05/m) 155/160bpm [1408b/mi] 36cal Add a comment	-	0mi, 22:25 Cross - Pilates Add a comment 7.2mi, 1:00:56 Run - General Split Summary === 1) 1m - 9:02(9:02/m) 132/143bpm [1193b/mi] 80cal 2) 1m - 8:24(8:24/m) 144/150bpm [1210b/mi] 85cal 3) 1m - 8:28(8:28/m) 152/157bpm [1286b/mi] 89cal 4) 1m - 8:07(8:07/m) 144/158bpm [1169b/mi] 80cal 5) 1m - 8:18(8:18/m) 153/160bpm [1269b/mi] 86cal 6) 1m - 8:34(8:34/m) 153/157bpm [1312b/mi] 87cal 7) 1m - 8:40(8:40/m) 154/158bpm [1334b/mi] 88cal 8) 0.16m - 1:24(8:59/m) 156/158bpm [1400b/mi] 14cal Add a comment	0mi, 30:00 Cross - Circuits Jan's oak tree circuits. Add a comment 4.7mi, 42:26 Run - General Little run with Hannah & Ross before circuits, jog back to work. Split Summary === 1) 1m - 8:54(8:54/m) 144/161bpm [1282b/mi] 85cal 2) 1m - 9:10(9:10/m) 153/161bpm [1403b/mi] 92cal 3) 1m - 8:41(8:41/m) 158/163bpm [1373b/mi] 92cal 4) 1m - 8:54(8:54/m) 157/166bpm [1398b/mi] 89cal 5) 0.72m - 6:46(9:26/m) 155/165bpm [1463b/mi] 65cal Add a comment
Sat 2nd Oct Oct 2	Sun 3rd Oct Oct 3	Mon 4th Oct Oct 4	Tue 5th Oct Oct 5	Wed 6th Oct Oct 6	Thu 7th Oct Oct 7	Fri 8th Oct Oct 8
0mi, 20:07 Cross - Pilates Pilates core & stretch. Add a comment 8.7mi, 1:16:08 Run - General Dragged me old butt outta bed to get this done before work. Also so I could be finished in time to chill out and watch Strictly! 😊💃 Split Summary === 1) 1m - 9:21(9:21/m) 138/154bpm [1291b/mi] 87cal 2) 1m - 8:33(8:33/m) 146/149bpm [1249b/mi] 87cal 3) 1m - 8:34(8:34/m) 148/153bpm [1267b/mi] 86cal 4) 1m - 8:52(8:52/m) 151/158bpm [1338b/mi] 89cal 5) 1m - 8:42(8:42/m) 154/161bpm [1340b/mi] 89cal 6) 1m - 8:35(8:35/m) 155/159bpm [1330b/mi] 88cal 7) 1m - 8:44(8:44/m) 152/158bpm [1328b/mi] 84cal 8) 1m - 8:40(8:40/m) 153/157bpm [1327b/mi] 87cal 9) 0.68m - 6:06(8:57/m) 148/156bpm [1323b/mi] 55cal Add a comment	-	5.2mi, 44:18 Run - General Split Summary === 1) 1m - 9:04(9:04/m) 139/151bpm [1260b/mi] 86cal 2) 1m - 8:52(8:52/m) 152/157bpm [1348b/mi] 91cal 3) 1m - 8:29(8:29/m) 151/161bpm [1281b/mi] 85cal 4) 1m - 8:21(8:21/m) 154/158bpm [1285b/mi] 87cal 5) 1m - 7:59(7:59/m) 149/156bpm [1189b/mi] 76cal 6) 0.19m - 1:33(8:16/m) 159/161bpm [1315b/mi] 17cal Add a comment	0mi, 24:06 Cross - Pilates Pilates - my muscles thank you every time! ♥❤♥ Add a comment 5.8mi, 48:48 Run - General Muddy, slippery round the park, fun run! 🏞🏃‍♀️ Split Summary === 1) 1m - 8:47(8:47/m) 144/156bpm [1265b/mi] 88cal 2) 1m - 7:56(7:56/m) 147/155bpm [1167b/mi] 80cal 3) 1m - 8:46(8:46/m) 150/155bpm [1314b/mi] 89cal 4) 1m - 8:29(8:29/m) 149/155bpm [1265b/mi] 85cal 5) 1m - 8:49(8:49/m) 152/158bpm [1341b/mi] 89cal 6) 0.75m - 6:01(8:01/m) 149/157bpm [1194b/mi] 60cal Add a comment	0mi, 24:53 Cross - Core 12 minutes core, then stretch. Add a comment 4mi, 33:46 Run - General Split Summary === 1) 1m - 8:25(8:25/m) 129/140bpm [1085b/mi] 78cal 2) 1m - 8:14(8:14/m) 143/150bpm [1177b/mi] 84cal 3) 1m - 8:15(8:15/m) 151/156bpm [1245b/mi] 85cal 4) 1m - 8:39(8:39/m) 150/160bpm [1297b/mi] 87cal 5) 0.03m - 14(8:22/m) 152/152bpm [1272b/mi] 2cal Add a comment	0mi, 23:55 Cross - Pilates Inner thigh + stretch. Add a comment 3.1mi, 26:29 Run - Commute Rucksack run home. Saving petrol. Split Summary === 1) 1m - 8:38(8:38/m) 125/147bpm [1079b/mi] 73cal 2) 1m - 8:53(8:53/m) 154/160bpm [1369b/mi] 93cal 3) 1m - 8:26(8:26/m) 150/158bpm [1265b/mi] 84cal 4) 0.06m - 31(8:14/m) 155/156bpm [1275b/mi] 5cal Add a comment	4mi, 47:14 Run - Hill Work Jan's build ups - hill runs session on Wavney Mount.😓⛰ Wu to the mount- core at the top, run to bench for upper body, down to the bottom for squats, run back to the top and build 2 reps per circuit for 18 mins continuous, 2 min rest and then build down - wd back to work. Only stayed for 30 minutes, as had to be back at 2pm Split Summary === 1) 1m - 8:34(8:34/m) 139/153bpm [1191b/mi] 81cal 2) 1m - 16:43(16:43/m) 148/164bpm [2474b/mi] 162cal 3) 1m - 13:56(13:56/m) 149/163bpm [2077b/mi] 129cal 4) 0.95m - 8:00(8:23/m) 155/163bpm [1299b/mi] 83cal Add a comment 3.1mi, 27:03 Run - Commute Rucksack run to work. Misty & muggy. Split Summary === 1) 1m - 9:09(9:09/m) 142/154bpm [1300b/mi] 88cal 2) 1m - 8:33(8:33/m) 153/157bpm [1308b/mi] 88cal 3) 1m - 8:10(8:10/m) 152/160bpm [1242b/mi] 84cal 4) 0.14m - 1:10(8:11/m) 154/161bpm [1259b/mi] 12cal Add a comment
Sat 9th Oct Oct 9	Sun 10th Oct Oct 10	Mon 11th Oct Oct 11	Tue 12th Oct Oct 12	Wed 13th Oct Oct 13	Thu 14th Oct Oct 14	Fri 15th Oct Oct 15
0mi, 25:40 Cross - Yoga Add a comment 4.8mi, 41:25 Run - General Split Summary === 1) 1m - 8:32(8:32/m) 134/148bpm [1144b/mi] 81cal 2) 1m - 8:52(8:52/m) 145/152bpm [1287b/mi] 87cal 3) 1m - 8:33(8:33/m) 150/157bpm [1282b/mi] 85cal 4) 1m - 8:29(8:29/m) 153/158bpm [1297b/mi] 86cal 5) 0.8m - 6:59(8:41/m) 155/158bpm [1345b/mi] 73cal Add a comment	-	0mi, 29:24 Cross - Pilates Add a comment 5.7mi, 50:37 Run - Commute Rucksack commute. Slightly shivering and cold at the end - hope it's not a bug & just needed a long sleeve. Split Summary === 1) 1m - 8:55(8:55/m) 136/148bpm [1213b/mi] 85cal 2) 1m - 8:48(8:48/m) 148/153bpm [1301b/mi] 87cal 3) 1m - 8:51(8:51/m) 153/158bpm [1353b/mi] 91cal 4) 1m - 8:37(8:37/m) 153/158bpm [1318b/mi] 88cal 5) 1m - 8:50(8:50/m) 149/155bpm [1317b/mi] 87cal 6) 0.71m - 6:36(9:15/m) 146/153bpm [1351b/mi] 61cal Add a comment	4.5mi, 39:14 Run - Commute Seize the day - commute into work. Split Summary === 1) 1m - 9:09(9:09/m) 135/148bpm [1236b/mi] 85cal 2) 1m - 8:27(8:27/m) 150/154bpm [1267b/mi] 87cal 3) 1m - 8:37(8:37/m) 148/154bpm [1276b/mi] 86cal 4) 1m - 8:37(8:37/m) 150/156bpm [1292b/mi] 86cal 5) 0.51m - 4:24(8:32/m) 152/158bpm [1298b/mi] 43cal Add a comment	4.3mi, 37:08 Run - Intervals 400m efforts with Hannah and Adey (in front). 🏃‍♂️ 🏃‍♀️🏃‍♀️ wu to pitches - 400m effort at 5k pace with active jog recovery back continuous for 30 minutes - wd back to work (7 reps with jogs). Split Summary === 1) 0.46m - 4:01(8:44/m) 127/143bpm [1109b/mi] 35cal 2) 0.25m - 1:48(7:14/m) 129/155bpm [933b/mi] 14cal 3) 0.26m - 2:23(9:22/m) 150/155bpm [1405b/mi] 23cal 4) 0.5m - 4:22(8:40/m) 154/165bpm [1334b/mi] 45cal 5) 0.25m - 1:57(7:44/m) 159/166bpm [1231b/mi] 21cal 6) 0.24m - 2:15(9:18/m) 157/166bpm [1460b/mi] 22cal 7) 0.24m - 1:54(8:02/m) 159/166bpm [1276b/mi] 20cal 8) 0.24m - 2:17(9:28/m) 157/166bpm [1486b/mi] 24cal 9) 0.24m - 1:51(7:43/m) 162/166bpm [1250b/mi] 20cal 10) 0.25m - 2:27(9:57/m) 156/167bpm [1551b/mi] 24cal 11) 0.24m - 1:48(7:36/m) 162/168bpm [1231b/mi] 20cal 12) 0.25m - 2:25(9:43/m) 158/168bpm [1536b/mi] 25cal 13) 0.24m - 1:44(7:09/m) 164/169bpm [1171b/mi] 19cal 14) 0.68m - 5:55(8:46/m) 143/169bpm [1253b/mi] 54cal Add a comment	0mi, 25:50 Cross - Pilates Add a comment 5.2mi, 45:00 Run - General So predictable, reverting to autumn/winter run pattern - solitude of the night run 🌃 ♥❤ Split Summary === 1) 1m - 8:38(8:38/m) 131/142bpm [1131b/mi] 80cal 2) 1m - 8:32(8:32/m) 143/156bpm [1221b/mi] 84cal 3) 1m - 8:22(8:22/m) 149/153bpm [1247b/mi] 85cal 4) 1m - 8:44(8:44/m) 152/158bpm [1328b/mi] 87cal 5) 1m - 8:48(8:48/m) 151/155bpm [1329b/mi] 87cal 6) 0.21m - 1:55(8:55/m) 153/157bpm [1364b/mi] 19cal Add a comment	5.5mi, 46:59 Run - General Split Summary === 1) 1m - 8:47(8:47/m) 128/140bpm [1125b/mi] 79cal 2) 1m - 8:44(8:44/m) 143/151bpm [1249b/mi] 87cal 3) 1m - 8:37(8:37/m) 146/153bpm [1258b/mi] 84cal 4) 1m - 8:18(8:18/m) 152/155bpm [1262b/mi] 87cal 5) 1m - 8:21(8:21/m) 155/157bpm [1295b/mi] 87cal 6) 0.51m - 4:11(8:17/m) 151/159bpm [1252b/mi] 42cal Add a comment
Sat 16th Oct Oct 16	Sun 17th Oct Oct 17	Mon 18th Oct Oct 18	Tue 19th Oct Oct 19	Wed 20th Oct Oct 20	Thu 21st Oct Oct 21	Fri 22nd Oct Oct 22
0mi, 15:16 Cross - Pilates Quickfire 15 min pilates fix. Add a comment 4.8mi, 40:41 Run - General Up with the birds and beautiful sunrise sky. Squeezing in the last one of the week before pr volunteering. Split Summary === 1) 1m - 9:01(9:01/m) 133/143bpm [1199b/mi] 83cal 2) 1m - 8:25(8:25/m) 145/150bpm [1220b/mi] 86cal 3) 1m - 8:20(8:20/m) 151/155bpm [1259b/mi] 87cal 4) 1m - 8:18(8:18/m) 153/158bpm [1269b/mi] 86cal 5) 0.77m - 6:38(8:34/m) 156/160bpm [1337b/mi] 69cal Add a comment	-	0mi, 31:21 Cross - Pilates Pilates core, glutes, stretch. Add a comment 5.5mi, 46:22 Run - General Foot-knee-glute didn't niggle, cool temperature, GI system behaved itself, good night's sleep - perfick! 😊 Split Summary === 1) 1m - 9:16(9:16/m) 136/149bpm [1260b/mi] 86cal 2) 1m - 8:33(8:33/m) 150/156bpm [1284b/mi] 87cal 3) 1m - 8:11(8:11/m) 152/160bpm [1243b/mi] 85cal 4) 1m - 8:09(8:09/m) 158/163bpm [1287b/mi] 88cal 5) 1m - 8:20(8:20/m) 154/161bpm [1282b/mi] 83cal 6) 0.46m - 3:54(8:33/m) 155/161bpm [1325b/mi] 40cal Add a comment	0mi, 21:20 Cross - Yoga Add a comment 4.4mi, 37:51 Run - General Split Summary === 1) 1m - 8:41(8:41/m) 131/154bpm [1137b/mi] 79cal 2) 1m - 8:39(8:39/m) 149/157bpm [1290b/mi] 88cal 3) 1m - 8:07(8:07/m) 151/157bpm [1225b/mi] 84cal 4) 1m - 8:42(8:42/m) 156/160bpm [1358b/mi] 90cal 5) 0.43m - 3:42(8:40/m) 157/160bpm [1360b/mi] 38cal Add a comment	4.7mi, 42:12 Run - Hill Work AWP: hills with tempo topping + nice company today. wu - 12 min of alternate dog poo hills (fast-ish up/jog down continuously for 12 min) - 2 min jog recovery to pitches - 16 min tempo (laps of pitches)(10k-half mara pace) - wd. Split Summary === 1) 0.87m - 7:38(8:45/m) 130/153bpm [1138b/mi] 68cal 2) 1m - 9:36(9:36/m) 150/167bpm [1439b/mi] 90cal 3) 0.21m - 2:02(9:39/m) 161/167bpm [1553b/mi] 21cal 4) 0.03m - 21(11:53/m) 128/162bpm [1522b/mi] 2cal 5) 0.15m - 1:27(9:25/m) 136/155bpm [1282b/mi] 11cal 6) 1m - 8:07(8:07/m) 166/172bpm [1346b/mi] 90cal 7) 0.92m - 8:03(8:47/m) 169/172bpm [1484b/mi] 90cal 8) 0.01m - 3(6:19/m) 149/170bpm [942b/mi] 9) 0.53m - 4:57(9:19/m) 151/161bpm [1407b/mi] 48cal Add a comment	0mi, 24:57 Run - General Add a comment 3.1mi, 27:07 Run - General Split Summary === 1) 1m - 9:12(9:12/m) 137/151bpm [1261b/mi] 84cal 2) 1m - 8:43(8:43/m) 148/156bpm [1291b/mi] 86cal 3) 1m - 8:21(8:21/m) 152/156bpm [1268b/mi] 87cal 4) 0.1m - 50(8:09/m) 152/153bpm [1238b/mi] 8cal Add a comment	-