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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
13th Apr	Intervals	6.0	55:15
12th Apr	Walking	4.0	1:16:16
12th Apr	General	5.5	45:13
11th Apr	HIIT	0.0	1:20:03
10th Apr	Pilates	0.0	25:11

12 Month Benchmarks	Run
Mile	7:22
5k	24:05
5mi	39:40
10k	49:26
10mi	1:31:22

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Badges Collected	See available badges
+ 113 others

Best Times
Best WAVA

Dist	Races	PB	2002	2003	2004	2005	2007	2008	2009	2010	2011	2012	2013	2016
200m	1	37 4:58/mi								37
800m	1	3:18 6:38/mi								3:18
3km	1	14:06 7:34/mi								14:06
5km	15	21:47 7:01/mi	24:26	23:21	23:00			24:20			21:56	21:47	21:59
5mi	6	36:08 7:14/mi		38:54	39:22									36:08
5.9mi	1	49:23 8:23/mi			49:23
10km	12	45:08 7:16/mi		47:01	50:22	48:32		53:30	47:40	51:25	45:08	46:04
7mi	5	51:32 7:22/mi	59:15				55:41		58:00				51:32
8.7mi	1	1:10:31 8:05/mi							1:10:31
10mi	10	1:13:58 7:24/mi		1:20:37	1:21:20	1:21:50	1:20:10	1:20:40			1:13:58	1:15:24
20km	2	1:33:19 7:31/mi						1:42:20			1:33:19
13.1mi	22	1:36:28 7:22/mi		1:47:00	1:49:45	2:00:18	1:47:33	1:45:32	1:47:45	1:57:47	1:36:28	1:39:29	1:39:21
14mi	1	1:57:26 8:23/mi						1:57:26
14.1mi	1	1:54:32 8:09/mi										1:54:32
14.6mi	1	1:57:38 8:03/mi											1:57:38
14.8mi	1	2:28:28 10:04/mi			2:28:28
15.1mi	1	2:16:12 9:02/mi							2:16:12
19.7mi	1	3:07:52 9:33/mi								3:07:52
20mi	2	2:49:54 8:30/mi							2:56:43				2:49:54
26.2mi	3	3:41:45 8:28/mi							4:25:04	4:06:25		3:41:45

2016		Result	WAVA	Distance
3 Apr	Lowestoft 5 mile Promenade Dash	36:08	71.44	5mi
2013		Result	WAVA	Distance
10 Nov	Stowmarket Scenic 7	51:32	70.03	7mi
13 Oct	Great Eastern Run	1:39:21	69.39	13.1mi
14 Sep	Round Norfolk Relay Stage 11	1:57:38	65.31	14.6mi
20 Jul	Norwich parkrun	21:59	70.34	5km
21 Apr	London Marathon		0.00	26.2mi
3 Mar	Wymondham 20	2:49:54	62.21	20mi
2012		Result	WAVA	Distance
1 Dec	Norwich parkrun	22:30	68.25	5km
21 Oct	Amsterdam Marathon	3:41:45	63.84	26.2mi
15 Sep	Round Norfolk Relay - Stage 2	1:54:32	64.09	14.06mi
2 Sep	Wissey Half Marathon		0.00	13.1mi
15 Jul	RAF Marham 10M	1:15:24	68.66	10mi
23 Jun	Hanley parkrun	23:08	66.38	5km
17 Jun	Comercrawley Diss 10KM & Fun Run	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	1:39:29	68.26	13.1mi
7 Apr	Nonsuch parkrun	22:19	68.37	5km
10 Mar	Norwich parkrun	21:47	70.04	5km
2011		Result	WAVA	Distance
18 Dec	Turkey Trot 10 (Beccles)	1:13:58	69.48	10mi
20 Nov	St Neots Riverside Half Marathon	1:36:28	70.39	13.1mi
12 Nov	Nonsuch parkrun	21:56	69.57	5km
6 Nov	Great East Run	1:33:19	68.82	20km
23 Oct	East Coast Run	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	1:57:47	57.27	13.1mi
25 Oct	Dublin Marathon	4:06:25	56.66	26.2mi
19 Sep	Round Norfolk Relay - Stage 12	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	3:18	58.85	800mi
4 Aug	Eastern Vets AC Track Meet, Kings Lynn	14:06	62.04	3km
4 Aug	Eastern Vets AC Track Meet, Kings Lynn	37	59.41	200mi
28 Mar	Jolly Jaguars 10k	51:25	60.40	10km
2009		Result	WAVA	Distance
6 Dec	Luton Three Stage Marathon Relay	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	58:00	60.59	7mi
11 Oct	Leicester Half Marathon	1:52:02	59.85	13.1mi
19 Sep	Round Norfolk Relay - Stage 10	2:16:12	56.67	15.08mi
14 Jun	Potters 'Arf Marathon	2:05:57	53.24	13.1mi
31 May	Edinburgh Marathon	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	2:56:43	58.36	20mi
15 Mar	Broadland half marathon	1:47:45	61.90	13.1mi
8 Mar	Florette Fradley 10k	47:40	64.82	10km
2008		Result	WAVA	Distance
14 Dec	Waveney Valley AC Turkey Trot 10m	1:20:40	62.58	10mi
16 Nov	St Neots Riverside Half Marathon	1:45:32	63.20	13.1mi
20 Jul	Northumberland Coastal Run	1:57:26	60.69	14mi
28 May	Wroxham 5K	24:20	61.73	5km
4 May	Breckland 10K	53:30	57.50	10km
16 Mar	Broadland Half Marathon	1:50:29	60.08	13.1mi
17 Feb	Great East Run	1:42:20	61.35	20km
2007		Result	WAVA	Distance
16 Dec	Turkey Trot 10, Beccles	1:20:10	62.67	10mi
18 Nov	St Neots Riverside Half Marathon	1:47:33	61.72	13.1mi
11 Nov	Stowmarket Striders Scenic 7	55:41	62.52	7mi
2005		Result	WAVA	Distance
12 Jun	Potters 'Arf Marathon	2:00:18	54.74	13.1mi
1 May	Breckland 10K	48:32	62.78	10km
6 Mar	Wymondham 10	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	1:49:45	59.82	13.1mi
18 Sep	Round Norfolk Relay, Stage 6	49:23	58.49	5.89mi
21 Aug	Race the Train 14.75m	2:28:28	49.79	14.75mi
11 Aug	CoNAC Midweek Series	50:22	60.50	10km
8 Aug	Newark Half M	2:11:35	49.89	13.1mi
4 Aug	Midweek Series 5m	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	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	1:21:20	60.94	10mi
2003		Result	WAVA	Distance
14 Dec	Waveney Valley AC Turkey Trot 10 mile	1:20:37	61.49	10mi
16 Nov	St Neot's Riverside Half Marathon	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	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	38:54	62.29	5mi
30 Jul	Midweek Series - 5K	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	59:15	58.00	7mi
6 Oct	Wymondham Ladies 5K	24:26	60.50	5km

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	115	122	136	58	0	0	0	0	0	0	0	0	431
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	141	124	124	1398
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	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	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

Wed 17th Mar Mar 17	Thu 18th Mar Mar 18	Fri 19th Mar Mar 19	Sat 20th Mar Mar 20	Sun 21st Mar Mar 21	Mon 22nd Mar Mar 22	Tue 23rd Mar Mar 23
4.1mi, 37:35 Running - General Split Summary === 1) 1m - 9:05(9:05/m) 129/145bpm 78cal 2) 1m - 9:08(9:08/m) 142/148bpm 90cal 3) 1m - 9:35(9:35/m) 143/151bpm 92cal 4) 1m - 9:00(9:00/m) 150/158bpm 93cal 5) 0.1m - 47(7:27/m) 129/157bpm 4cal Add a comment	0mi, 27:09 Cross-Training - Pilates HIIT pilates. Add a comment 5.1mi, 43:14 Running - General Just the right amount of rain! ❤☔🌧 Split Summary === 1) 1m - 9:09(9:09/m) 135/146bpm 85cal 2) 1m - 8:22(8:22/m) 147/154bpm 87cal 3) 1m - 8:19(8:19/m) 150/155bpm 87cal 4) 1m - 8:18(8:18/m) 150/156bpm 85cal 5) 1m - 8:45(8:45/m) 155/173bpm 94cal 6) 0.05m - 21(7:38/m) 176/178bpm 4cal Add a comment	0mi, 20:54 Cross-Training - Pilates Obligatory stretching with hip focus. Add a comment 7.2mi, 1:00:39 Running - General That was a really nice sunset again❤ 🌇🌆 Stop to chat to Graham & Emma, including congratulating them on their award winning walnut gin! Split Summary === 1) 1m - 8:56(8:56/m) 133/147bpm 83cal 2) 1m - 8:15(8:15/m) 146/151bpm 85cal 3) 1m - 8:27(8:27/m) 151/156bpm 89cal 4) 1m - 8:08(8:08/m) 153/158bpm 87cal 5) 1m - 8:18(8:18/m) 148/157bpm 81cal 6) 1m - 8:13(8:13/m) 151/156bpm 85cal 7) 1m - 8:22(8:22/m) 151/154bpm 85cal 8) 0.23m - 1:59(8:38/m) 155/156bpm 21cal Add a comment	0mi, 35:07 Cross-Training - Pilates HIIT Pilates with Heather R - awesome! Add a comment 3mi, 25:48 Running - General It's not Saturday...it covid Jab-turday! 💉😁 Split Summary === 1) 1m - 9:08(9:08/m) 130/165bpm 81cal 2) 1m - 8:15(8:15/m) 144/152bpm 83cal 3) 1m - 8:19(8:19/m) 154/160bpm 91cal 4) 0.01m - 4(8:55/m) 159/160bpm Add a comment	-	-	0mi, 24:36 Cross-Training - Pilates HIIT Pilates with Heather R, so good. Add a comment 6.4mi, 54:55 Running - General Another effect of the jab 3 days later... ...legs appear to feel like they are running independently of brain, kinda unsettling but kinda cool too, especially dodging school traffic & peeps! 😂😌 Split Summary === 1) 1m - 9:01(9:01/m) 130/145bpm 79cal 2) 1m - 8:25(8:25/m) 147/151bpm 87cal 3) 1m - 8:42(8:42/m) 151/157bpm 92cal 4) 1m - 8:16(8:16/m) 150/155bpm 85cal 5) 1m - 8:30(8:30/m) 151/156bpm 88cal 6) 1m - 8:32(8:32/m) 148/154bpm 82cal 7) 0.4m - 3:28(8:42/m) 152/155bpm 36cal Add a comment
Wed 24th Mar Mar 24	Thu 25th Mar Mar 25	Fri 26th Mar Mar 26	Sat 27th Mar Mar 27	Sun 28th Mar Mar 28	Mon 29th Mar Mar 29	Tue 30th Mar Mar 30
0mi, 31:12 Cross-Training - Strengthening Glutes, legs, abs + stretches (hip focus). Add a comment 5.8mi, 49:17 Running - General Earlier work finish - light all the way!Split Summary === 1) 1m - 8:27(8:27/m) 134/151bpm 78cal 2) 1m - 8:19(8:19/m) 146/154bpm 86cal 3) 1m - 8:44(8:44/m) 152/159bpm 93cal 4) 1m - 8:29(8:29/m) 154/160bpm 92cal 5) 1m - 8:34(8:34/m) 151/157bpm 88cal 6) 0.76m - 6:44(8:48/m) 149/161bpm 66cal Add a comment	0mi, 21:37 Cross-Training - Pilates Quick HIIT Pilates fusion. Add a comment 5.5mi, 46:34 Running - General Spring mode, out of hibernation 🦔🐤 - getting back into some morning ones in readiness for Summer. Feels tough vs evening though. Split Summary === 1) 1m - 8:28(8:28/m) 133/146bpm 79cal 2) 1m - 8:09(8:09/m) 149/159bpm 86cal 3) 1m - 8:21(8:21/m) 156/160bpm 92cal 4) 1m - 8:29(8:29/m) 159/163bpm 95cal 5) 1m - 8:49(8:49/m) 151/161bpm 87cal 6) 0.51m - 4:19(8:31/m) 156/160bpm 47cal Add a comment	0mi, 32:42 Cross-Training - Pilates HIIT pilates, total body. Add a comment 4.1mi, 35:04 Running - General Oh, how I forgot how much hail hurts..... Split Summary === 1) 1m - 8:45(8:45/m) 131/154bpm 79cal 2) 1m - 8:44(8:44/m) 145/151bpm 90cal 3) 1m - 8:35(8:35/m) 151/155bpm 91cal 4) 1m - 8:32(8:32/m) 155/164bpm 93cal 5) 0.06m - 28(7:45/m) 115/157bpm 1cal Add a comment	0mi, 43:03 Cross-Training - Other Total body yoga HIIT fusion. Strength, balance, flexibility, stretch. Add a comment 7.4mi, 1:02:27 Running - General Windy Saturday slog. Lone jog up to Eaton Park, Norwich pr route with the sloggers, lone run back. Split Summary === 1) 1m - 9:13(9:13/m) 141/160bpm 92cal 2) 1m - 8:26(8:26/m) 147/157bpm 88cal 3) 1m - 8:15(8:15/m) 139/156bpm 70cal 4) 1m - 8:04(8:04/m) 158/162bpm 89cal 5) 1m - 8:08(8:08/m) 162/165bpm 92cal 6) 1m - 8:13(8:13/m) 153/173bpm 81cal 7) 1m - 8:28(8:28/m) 150/158bpm 85cal 8) 0.44m - 3:40(8:20/m) 148/159bpm 34cal Add a comment	0mi, 1:19:11 Cross-Training - HIIT HIIT cardio-total body strength + cardio kick boxing + stretch session. Split Summary === 1) 0m - 1:09:07(0/m) 109/130bpm 351cal 2) 0m - 10:04(0/m) 80/98bpm 17cal Add a comment	0.3mi, 22:52 Cross-Training - Pilates Split Summary === 1) 0.31m - 22:52(1:14:49/m) 84/105bpm 70cal Add a comment 4.4mi, 36:57 Running - General Above Ange's 14 degrees optimum running temperature.😅 Flies....everywhere.... Split Summary === 1) 1m - 8:27(8:27/m) 136/146bpm 80cal 2) 1m - 8:16(8:16/m) 148/159bpm 85cal 3) 1m - 8:36(8:36/m) 153/159bpm 93cal 4) 1m - 8:31(8:31/m) 158/164bpm 94cal 5) 0.38m - 3:07(8:11/m) 160/165bpm 35cal Add a comment	0mi, 26:25 Cross-Training - Pilates Waiting for the shower to be free... ...could have had a cup of tea, But did some HIIT pilates And much needed hip stretches! Add a comment 6.5mi, 57:55 Running - General Split Summary === 1) 1m - 8:52(8:52/m) 139/152bpm 87cal 2) 0.72m - 6:29(8:56/m) 144/156bpm 65cal 3) 0.42m - 3:00(7:13/m) 146/159bpm 29cal 4) 0.12m - 1:30(12:25/m) 139/160bpm 12cal 5) 0.39m - 3:00(7:38/m) 159/165bpm 33cal 6) 0.1m - 1:30(14:32/m) 145/165bpm 13cal 7) 0.4m - 3:00(7:31/m) 161/168bpm 33cal 8) 0.11m - 1:30(14:03/m) 149/168bpm 13cal 9) 0.27m - 2:00(7:25/m) 162/170bpm 22cal 10) 0.05m - 1:00(21:04/m) 162/170bpm 11cal 11) 0.29m - 2:00(6:55/m) 154/171bpm 20cal 12) 0.05m - 1:00(21:31/m) 167/171bpm 11cal 13) 0.28m - 2:00(7:13/m) 168/171bpm 23cal 14) 0.05m - 1:00(20:25/m) 163/171bpm 11cal 15) 0.15m - 1:00(6:34/m) 154/169bpm 10cal 16) 0.05m - 1:00(20:27/m) 161/169bpm 11cal 17) 0.15m - 1:00(6:47/m) 156/168bpm 10cal 18) 0.05m - 1:00(19:22/m) 162/169bpm 11cal 19) 0.15m - 1:00(6:45/m) 159/168bpm 10cal 20) 0.04m - 1:00(22:44/m) 158/170bpm 11cal 21) 0.08m - 30(6:24/m) 142/154bpm 3cal 22) 0.03m - 30(18:02/m) 159/161bpm 5cal 23) 0.08m - 30(6:25/m) 156/160bpm 5cal 24) 0.03m - 30(18:47/m) 159/163bpm 5cal 25) 0.08m - 30(6:24/m) 158/161bpm 5cal 26) 0.03m - 30(18:04/m) 163/166bpm 5cal 27) 1m - 8:30(8:30/m) 147/161bpm 71cal 28) 0.31m - 2:35(8:26/m) 149/158bpm 23cal Add a comment
Wed 31st Mar Mar 31	Thu 1st Apr Apr 1	Fri 2nd Apr Apr 2	Sat 3rd Apr Apr 3	Sun 4th Apr Apr 4	Mon 5th Apr Apr 5	Tue 6th Apr Apr 6
0mi, 26:59 Cross-Training - Yoga Yoga HIIT fusion. The warrior sequences are great balance work for my broken tendon & the down dog double push up is raaar! Add a comment 3.5mi, 29:40 Running - General Wow, they really did take out all the nice, wooded bit by Hellesdon platform on Marriots Way🙄😥.. Split Summary === 1) 1m - 8:28(8:28/m) 129/148bpm 71cal 2) 1m - 8:27(8:27/m) 150/155bpm 89cal 3) 1m - 8:21(8:21/m) 154/160bpm 88cal 4) 0.54m - 4:25(8:11/m) 159/166bpm 49cal Add a comment	0mi, 39:20 Cross-Training - Pilates Fusion HIIT Pilates + stretch with hip work. Add a comment 5.2mi, 42:45 Running - General Day off run. Split Summary === 1) 1m - 8:41(8:41/m) 137/152bpm 82cal 2) 1m - 8:05(8:05/m) 150/158bpm 85cal 3) 1m - 8:08(8:08/m) 155/162bpm 88cal 4) 1m - 8:06(8:06/m) 157/161bpm 88cal 5) 1m - 8:09(8:09/m) 150/159bpm 80cal 6) 0.19m - 1:36(8:18/m) 158/161bpm 17cal Add a comment 5.5mi, 1:55:14 Cross-Training - Walking Maundy Thursday walk-chat catch up with Mazza. And logging the miles for NBI Tokyo Challenge. Stop at TabNabs for a sausage roll. Split Summary === 1) 1m - 19:31(19:31/m) 90/101bpm 83cal 2) 1m - 20:54(20:54/m) 86/97bpm 86cal 3) 1m - 20:59(20:59/m) 82/94bpm 84cal 4) 1m - 20:41(20:41/m) 82/94bpm 82cal 5) 1m - 19:20(19:20/m) 87/100bpm 82cal 6) 0.48m - 13:49(28:54/m) 76/91bpm 46cal Add a comment	2.5mi, 1:11:27 Cross-Training - Walking Split Summary === 1) 1m - 26:25(26:25/m) 66/90bpm 51cal 43/58rpm 2) 1m - 33:20(33:20/m) 62/90bpm 40cal 37/58rpm 3) 0.48m - 11:42(24:09/m) 61/78bpm 12cal 48/59rpm Add a comment 0mi, 24:12 Cross-Training - Yoga Add a comment 3.4mi, 30:02 Running - General Split Summary === 1) 1m - 9:10(9:10/m) 133/154bpm 83cal 2) 1m - 8:30(8:30/m) 144/149bpm 85cal 3) 1m - 8:38(8:38/m) 149/152bpm 89cal 4) 0.44m - 3:45(8:28/m) 152/155bpm 39cal Add a comment	0mi, 26:24 Cross-Training - Pilates Pilates with stretches. Add a comment 7.1mi, 59:18 Running - General Sneaky lie in...cold out there... Split Summary === 1) 1m - 8:39(8:39/m) 136/148bpm 81cal 2) 1m - 8:10(8:10/m) 143/151bpm 79cal 3) 1m - 8:14(8:14/m) 148/157bpm 84cal 4) 1m - 8:21(8:21/m) 151/158bpm 87cal 5) 1m - 8:16(8:16/m) 153/157bpm 86cal 6) 1m - 8:32(8:32/m) 150/155bpm 85cal 7) 1m - 8:37(8:37/m) 148/153bpm 83cal 8) 0.06m - 29(8:13/m) 149/150bpm 4cal Add a comment	0mi, 1:30:12 Cross-Training - HIIT Buzzing now... Sunday cardio-strength HIIT with Heather. Split Summary === 1) 0m - 24:44(0/m) 102/139bpm 121cal 2) 0m - 32:50(0/m) 106/127bpm 140cal 3) 0m - 29:40(0/m) 104/124bpm 115cal 4) 0m - 2:58(0/m) 82/98bpm 5cal Add a comment	0mi, 25:18 Cross-Training - Pilates Add a comment 4.7mi, 39:40 Running - General Beautiful evening, soul run! ❤☀️ Split Summary === 1) 1m - 8:29(8:29/m) 134/148bpm 78cal 2) 1m - 8:28(8:28/m) 150/160bpm 90cal 3) 1m - 8:16(8:16/m) 153/158bpm 87cal 4) 1m - 8:33(8:33/m) 156/159bpm 92cal 5) 0.69m - 5:54(8:33/m) 157/160bpm 64cal Add a comment	0mi, 18:16 Cross-Training - Pilates Stretches. Add a comment 6.5mi, 1:00:57 Running - Intervals AWP efforts with the boys "Down the Doubles". wu to Eaton Park - 4 min:2min x 2, 3 min: 90 sec x 2, 2 min:1 min x 2, 1 min: 1 min x 2 - wd home Split Summary === 1) 1m - 9:03(9:03/m) 136/151bpm 85cal 2) 0.72m - 6:15(8:43/m) 142/152bpm 61cal 3) 0.55m - 4:00(7:20/m) 148/159bpm 39cal 4) 0.03m - 2:00(1:06:01/m) 122/158bpm 11cal 5) 0.55m - 4:00(7:14/m) 149/164bpm 38cal 6) 0.04m - 2:00(47:50/m) 129/163bpm 13cal 7) 0.41m - 3:00(7:15/m) 150/165bpm 28cal 8) 0.04m - 1:30(36:30/m) 141/165bpm 12cal 9) 0.42m - 3:00(7:13/m) 153/166bpm 28cal 10) 0.04m - 1:30(34:03/m) 142/166bpm 11cal 11) 0.29m - 2:00(6:58/m) 147/165bpm 17cal 12) 0.03m - 1:00(37:25/m) 156/165bpm 10cal 13) 0.28m - 2:00(7:15/m) 151/168bpm 18cal 14) 0.03m - 1:00(29:39/m) 162/167bpm 11cal 15) 0.16m - 1:00(6:26/m) 149/163bpm 9cal 16) 0.03m - 1:00(35:23/m) 154/165bpm 10cal 17) 0.15m - 1:00(6:45/m) 148/165bpm 8cal 18) 0.04m - 1:00(27:41/m) 156/166bpm 11cal 19) 1m - 8:46(8:46/m) 146/157bpm 80cal 20) 0.7m - 5:53(8:21/m) 149/158bpm 55cal Add a comment
Wed 7th Apr Apr 7	Thu 8th Apr Apr 8	Fri 9th Apr Apr 9	Sat 10th Apr Apr 10	Sun 11th Apr Apr 11	Mon 12th Apr Apr 12	Tue 13th Apr Apr 13
0mi, 25:00 Cross-Training - Strengthening Circuits with the circuiteers under the dead Oak. Sheng's circuit. Add a comment 4.7mi, 38:51 Running - Commute Wfh sneaky run out to the dead Oak & back. For Sheng's circuit. Split Summary === 1) 1m - 8:46(8:46/m) 143/157bpm 88cal 2) 1m - 8:15(8:15/m) 154/159bpm 89cal 3) 1m - 8:10(8:10/m) 146/163bpm 79cal 4) 1m - 8:04(8:04/m) 154/161bpm 86cal 5) 0.73m - 5:35(7:39/m) 156/162bpm 60cal Add a comment	0mi, 29:29 Cross-Training - Yoga Yoga HIIT fusion. Add a comment 4.1mi, 33:53 Running - General Knew that was gonna be horrible... ...no sleep last night yawn & sapping work day, early night for me!!😴🛌 Split Summary === 1) 1m - 8:25(8:25/m) 139/153bpm 80cal 2) 1m - 8:13(8:13/m) 152/161bpm 87cal 3) 1m - 8:04(8:04/m) 157/161bpm 88cal 4) 1m - 8:26(8:26/m) 162/164bpm 95cal 5) 0.09m - 44(8:16/m) 160/163bpm 8cal Add a comment	0mi, 35:32 Cross-Training - Pilates Power Pilates. As Lisa Bolton would say, that was a "yummy" session!🧘‍♀️ Add a comment 3.4mi, 27:47 Running - General Running is supposed to chill you, right! ?😅😅 Lab work-race home in car/stuck at traffic lights-do run-shower-ish-wolf lunch down-Zoom meeting...phew! Split Summary === 1) 1m - 8:13(8:13/m) 136/154bpm 76cal 2) 1m - 8:19(8:19/m) 155/160bpm 89cal 3) 1m - 8:20(8:20/m) 161/166bpm 92cal 4) 0.38m - 2:55(7:45/m) 161/168bpm 32cal Add a comment	0mi, 25:11 Cross-Training - Pilates Stretch, flexibility, balance. Add a comment 7.9mi, 1:08:57 Running - General With the Saturday Sloggers - nice to see Lisa with the yoga ladies out too! Though we lost Jimmy, Vi & James somewhere along the route... Split Summary === 1) 1m - 9:05(9:05/m) 138/148bpm 87cal 2) 1m - 8:30(8:30/m) 144/152bpm 83cal 3) 1m - 8:49(8:49/m) 137/151bpm 77cal 4) 1m - 8:56(8:56/m) 149/154bpm 91cal 5) 1m - 8:42(8:42/m) 146/159bpm 78cal 6) 1m - 8:48(8:48/m) 158/165bpm 95cal 7) 1m - 8:32(8:32/m) 149/164bpm 81cal 8) 0.92m - 7:34(8:15/m) 152/157bpm 74cal Add a comment	0mi, 1:20:03 Cross-Training - HIIT Today didn't go to plan at all... ...but I got to watch Goldfinches whilst doing cardio HIIT, so the day got rescued a bit. Low impact HIIT x 2 sessions. Split Summary === 1) 0m - 40:22(0/m) 102/130bpm 184cal 2) 0m - 39:04(0/m) 109/154bpm 170cal 3) 0m - 37(0/m) 75/78bpm Add a comment	4mi, 1:16:16 Cross-Training - Walking HAIRCUT! Split Summary === 1) 1m - 19:05(19:05/m) 91/102bpm 85cal 59/64rpm 2) 1m - 18:36(18:36/m) 95/104bpm 84cal 59/121rpm 3) 1m - 18:51(18:51/m) 88/95bpm 81cal 59/123rpm 4) 0.97m - 19:44(20:23/m) 89/99bpm 84cal 56/64rpm Add a comment 5.5mi, 45:13 Running - General That run got rather frantic... ...when I realised I'd mapped my route too long for a lunchtime one and had to run faster to get back under the hour!! 😫 Split Summary === 1) 1m - 8:45(8:45/m) 134/155bpm 78cal 2) 1m - 8:24(8:24/m) 156/161bpm 91cal 3) 1m - 8:03(8:03/m) 161/164bpm 90cal 4) 1m - 8:03(8:03/m) 161/165bpm 89cal 5) 1m - 8:02(8:02/m) 166/170bpm 92cal 6) 0.48m - 3:57(8:13/m) 163/167bpm 45cal Add a comment	6mi, 55:15 Running - Intervals Lush, awesome AWP 1km efforts round Earlham Park.☀🏞🏃‍♀️🏃‍♂️ With Jan, Vi and Hannah. Wu to EP-4 x 1km reps with half run time as recovery - run back with Vi. Split Summary === 1) 1m - 8:58(8:58/m) 143/157bpm 88cal 2) 0.85m - 7:09(8:26/m) 147/157bpm 71cal 3) 0.58m - 4:25(7:34/m) 150/163bpm 43cal 4) 0.01m - 2:09(3:51:08/m) 124/163bpm 12cal 5) 0.58m - 4:25(7:38/m) 155/170bpm 44cal 6) 0.01m - 2:11(3:37:25/m) 136/169bpm 15cal 7) 0.58m - 4:20(7:28/m) 159/172bpm 44cal 8) 0.01m - 2:13(3:40:31/m) 137/171bpm 14cal 9) 0.58m - 4:23(7:31/m) 160/172bpm 45cal 10) 1m - 8:47(8:47/m) 155/169bpm 90cal 11) 0.79m - 6:16(7:57/m) 158/164bpm 65cal Add a comment

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