Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate AngeM |
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Races
88 -
Miles
21403 -
Miles
53 -
Miles
2775 -
Miles
148 -
WAVA
70.80% -
200m
37 -
800m
3:18 -
5k
21:47 -
5M
36:08 -
10k
45:08 -
10M
1:13:58 -
Half
1:36:28 -
20M
2:49:54 -
Mara
3:41:45
About Me | |
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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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- Best WAVA
Dist | Races | PB | WB | 2002 | 2003 | 2004 | 2005 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2016 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
200m | 1 | 37
4:58/mi
|
59.41 | 37 59.41 | |||||||||||
800m | 1 | 3:18
6:38/mi
|
58.85 | 3:18 58.85 | |||||||||||
3km | 1 | 14:06
7:34/mi
|
57.27 | 14:06 57.27 | |||||||||||
5km | 15 | 21:47
7:01/mi
|
70.19 | 24:26 60.36 | 23:21 63.24 | 23:00 64.32 | 24:20 61.59 | 21:56 69.41 | 21:47 69.89 | 21:59 70.19 | |||||
5mi | 6 | 36:08
7:14/mi
|
70.80 | 38:54 61.64 | 39:22 61.07 | 36:08 70.80 | |||||||||
5.9mi | 1 | 49:23
8:23/mi
|
57.67 | 49:23 57.67 | |||||||||||
10km | 12 | 45:08
7:16/mi
|
68.85 | 47:01 63.71 | 50:22 59.65 | 48:32 61.90 | 53:30 56.81 | 47:40 64.07 | 51:25 59.71 | 45:08 68.85 | 46:04 67.91 | ||||
7mi | 5 | 51:32
7:22/mi
|
69.46 | 59:15 57.31 | 55:41 62.00 | 58:00 60.12 | 51:32 69.46 | ||||||||
8.7mi | 1 | 1:10:31
8:05/mi
|
62.36 | 1:10:31 62.36 | |||||||||||
10mi | 10 | 1:13:58
7:24/mi
|
69.03 | 1:20:37 61.12 | 1:21:20 60.59 | 1:21:50 60.37 | 1:20:10 62.30 | 1:20:40 62.21 | 1:13:58 69.03 | 1:15:24 68.18 | |||||
20km | 2 | 1:33:19
7:31/mi
|
68.55 | 1:42:20 61.16 | 1:33:19 68.55 | ||||||||||
13.1mi | 22 | 1:36:28
7:22/mi
|
69.49 | 1:47:00 60.51 | 1:49:45 59.13 | 2:00:18 54.11 | 1:47:33 60.98 | 1:45:32 62.43 | 1:47:45 61.15 | 1:57:47 56.55 | 1:36:28 69.49 | 1:39:29 67.38 | 1:39:21 68.45 | ||
14mi | 1 | 1:57:26
8:23/mi
|
59.96 | 1:57:26 59.96 | |||||||||||
14.1mi | 1 | 1:54:32
8:09/mi
|
63.25 | 1:54:32 63.25 | |||||||||||
14.6mi | 1 | 1:57:38
8:03/mi
|
65.05 | 1:57:38 65.05 | |||||||||||
14.8mi | 1 | 2:28:28
10:04/mi
|
49.72 | 2:28:28 49.72 | |||||||||||
15.1mi | 1 | 2:16:12
9:02/mi
|
56.51 | 2:16:12 56.51 | |||||||||||
19.7mi | 1 | 3:07:52
9:33/mi
|
54.17 | 3:07:52 54.17 | |||||||||||
20mi | 2 | 2:49:54
8:30/mi
|
61.71 | 2:56:43 57.94 | 2:49:54 61.71 | ||||||||||
26.2mi | 3 | 3:41:45
8:28/mi
|
62.70 | 4:25:04 51.49 | 4:06:25 55.69 | 3:41:45 62.70 |
2016 | Result | WAVA | Distance | |
---|---|---|---|---|
3 Apr | Lowestoft 5 mile Promenade Dash PB | 36:08 | 70.80 | 5mi |
2013 | Result | WAVA | Distance | |
10 Nov | Stowmarket Scenic 7 PB | 51:32 | 69.46 | 7mi |
13 Oct | Great Eastern Run SB | 1:39:21 | 68.45 | 13.1mi |
14 Sep | Round Norfolk Relay Stage 11 PB | 1:57:38 | 65.05 | 14.6mi |
20 Jul | Norwich parkrun SB | 21:59 | 70.19 | 5km |
21 Apr | London Marathon | 0.00 | 26.2mi | |
3 Mar | Wymondham 20 PB | 2:49:54 | 61.71 | 20mi |
2012 | Result | WAVA | Distance | |
1 Dec | Norwich parkrun | 22:30 | 68.10 | 5km |
21 Oct | Amsterdam Marathon PB | 3:41:45 | 62.70 | 26.2mi |
15 Sep | Round Norfolk Relay - Stage 2 PB | 1:54:32 | 63.25 | 14.06mi |
2 Sep | Wissey Half Marathon | 0.00 | 13.1mi | |
15 Jul | RAF Marham 10M SB | 1:15:24 | 68.18 | 10mi |
23 Jun | Hanley parkrun | 23:08 | 66.23 | 5km |
17 Jun | Comercrawley Diss 10KM & Fun Run SB | 46:04 | 67.91 | 10km |
16 Jun | NNUH and Active Norfolk 5k | 23:30 | 65.20 | 5km |
13 May | Dereham 10m - RCGP 4 & CC | 1:16:20 | 67.34 | 10mi |
15 Apr | Bungay Black Dog Half Marathon SB | 1:39:29 | 67.38 | 13.1mi |
7 Apr | Nonsuch parkrun | 22:19 | 68.22 | 5km |
10 Mar | Norwich parkrun PB | 21:47 | 69.89 | 5km |
2011 | Result | WAVA | Distance | |
18 Dec | Turkey Trot 10 (Beccles) PB | 1:13:58 | 69.03 | 10mi |
20 Nov | St Neots Riverside Half Marathon PB | 1:36:28 | 69.49 | 13.1mi |
12 Nov | Nonsuch parkrun SB | 21:56 | 69.41 | 5km |
6 Nov | Great East Run PB | 1:33:19 | 68.55 | 20km |
23 Oct | East Coast Run PB | 45:08 | 68.85 | 10km |
10 Sep | Norwich parkrun | 22:28 | 67.76 | 5km |
2 Jul | Norwich parkrun | 22:54 | 66.48 | 5km |
16 Apr | Norwich parkrun | 23:35 | 64.18 | 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 | 56.55 | 13.1mi |
25 Oct | Dublin Marathon SB | 4:06:25 | 55.69 | 26.2mi |
19 Sep | Round Norfolk Relay - Stage 12 PB | 3:07:52 | 54.17 | 19.67mi |
12 Sep | Grunty Fen Half Marathon | 1:58:53 | 56.03 | 13.1mi |
4 Aug | Eastern Vets AC Track Meet, Kings Lynn PB | 3:18 | 58.85 | 800m |
4 Aug | Eastern Vets AC Track Meet, Kings Lynn PB | 14:06 | 57.27 | 3km |
4 Aug | Eastern Vets AC Track Meet, Kings Lynn PB | 37 | 59.41 | 200m |
28 Mar | Jolly Jaguars 10k SB | 51:25 | 59.71 | 10km |
2009 | Result | WAVA | Distance | |
6 Dec | Luton Three Stage Marathon Relay PB | 1:10:31 | 62.36 | 8.73mi |
15 Nov | St Neots Riverside Half Marathon | 1:55:44 | 57.22 | 13.1mi |
8 Nov | Stowmarket Striders Scenic 7 SB | 58:00 | 60.12 | 7mi |
11 Oct | Leicester Half Marathon | 1:52:02 | 59.11 | 13.1mi |
19 Sep | Round Norfolk Relay - Stage 10 PB | 2:16:12 | 56.51 | 15.08mi |
14 Jun | Potters 'Arf Marathon | 2:05:57 | 52.58 | 13.1mi |
31 May | Edinburgh Marathon SB | 4:25:04 | 51.49 | 26.2mi |
19 Apr | Bungay Black Dog Half Marathon | 1:54:29 | 57.55 | 13.1mi |
5 Apr | Oakley 20 SB | 2:56:43 | 57.94 | 20mi |
15 Mar | Broadland half marathon SB | 1:47:45 | 61.15 | 13.1mi |
8 Mar | Florette Fradley 10k SB | 47:40 | 64.07 | 10km |
2008 | Result | WAVA | Distance | |
14 Dec | Waveney Valley AC Turkey Trot 10m SB | 1:20:40 | 62.21 | 10mi |
16 Nov | St Neots Riverside Half Marathon SB | 1:45:32 | 62.43 | 13.1mi |
20 Jul | Northumberland Coastal Run PB | 1:57:26 | 59.96 | 14mi |
28 May | Wroxham 5K SB | 24:20 | 61.59 | 5km |
4 May | Breckland 10K SB | 53:30 | 56.81 | 10km |
16 Mar | Broadland Half Marathon | 1:50:29 | 59.36 | 13.1mi |
17 Feb | Great East Run SB | 1:42:20 | 61.16 | 20km |
2007 | Result | WAVA | Distance | |
16 Dec | Turkey Trot 10, Beccles SB | 1:20:10 | 62.30 | 10mi |
18 Nov | St Neots Riverside Half Marathon SB | 1:47:33 | 60.98 | 13.1mi |
11 Nov | Stowmarket Striders Scenic 7 SB | 55:41 | 62.00 | 7mi |
2005 | Result | WAVA | Distance | |
12 Jun | Potters 'Arf Marathon SB | 2:00:18 | 54.11 | 13.1mi |
1 May | Breckland 10K SB | 48:32 | 61.90 | 10km |
6 Mar | Wymondham 10 SB | 1:21:50 | 60.37 | 10mi |
2004 | Result | WAVA | Distance | |
5 Dec | Nene Valley 10 | 1:23:17 | 59.32 | 10mi |
14 Nov | St Neots Riverside Half Marathon SB | 1:49:45 | 59.13 | 13.1mi |
18 Sep | Round Norfolk Relay, Stage 6 PB | 49:23 | 57.67 | 5.89mi |
21 Aug | Race the Train 14.75m PB | 2:28:28 | 49.72 | 14.75mi |
11 Aug | CoNAC Midweek Series SB | 50:22 | 59.65 | 10km |
8 Aug | Newark Half M | 2:11:35 | 49.32 | 13.1mi |
4 Aug | Midweek Series 5m SB | 39:22 | 61.07 | 5mi |
28 Jul | CONAC Midweek Series | 23:34 | 62.78 | 5km |
23 Jun | Wymondham 10m | 1:23:28 | 59.19 | 10mi |
3 Jun | Wroxham 5K SB | 23:00 | 64.32 | 5km |
31 May | Brandon Forest Half Marathon | 1:57:11 | 55.38 | 13.1mi |
19 May | GYRR 5 mile series race 3 | 39:24 | 61.02 | 5mi |
5 May | GYRR 5 mile series race 2 | 40:23 | 59.37 | 5mi |
2 May | Sutton Runners 10K | 50:56 | 58.81 | 10km |
21 Apr | GYRR 5 mile series race 1 | 40:46 | 58.82 | 5mi |
4 Apr | Bungay Blackdog Half Marathon | 1:53:11 | 57.20 | 13.1mi |
7 Mar | Wymondham 10m SB | 1:21:20 | 60.59 | 10mi |
2003 | Result | WAVA | Distance | |
14 Dec | Waveney Valley AC Turkey Trot 10 mile SB | 1:20:37 | 61.12 | 10mi |
16 Nov | St Neot's Riverside Half Marathon SB | 1:47:00 | 60.51 | 13.1mi |
2 Nov | The Royal Marines Commando Challenge 7m | 1:09:05 | 49.27 | 7mi |
19 Oct | Great Yarmouth SB | 47:01 | 63.71 | 10km |
21 Sep | Great North Run | 2:19:55 | 46.27 | 13.1mi |
7 Sep | Wissey Half Marathon | 1:53:09 | 57.22 | 13.1mi |
13 Aug | Midweek Series - 10K | 47:40 | 62.85 | 10km |
6 Aug | Midweek Series - 5M SB | 38:54 | 61.64 | 5mi |
30 Jul | Midweek Series - 5K SB | 23:21 | 63.24 | 5km |
25 May | Myra Garrett 10K | 51:55 | 57.70 | 10km |
4 May | Sutton Runners 10K | 51:00 | 58.60 | 10km |
30 Mar | Bungay Blackdog Half Marathon | 1:54:15 | 56.57 | 13.1mi |
2002 | Result | WAVA | Distance | |
10 Nov | Stowmarket Striders Scenic 7 SB | 59:15 | 57.31 | 7mi |
6 Oct | Wymondham Ladies 5K SB | 24:26 | 60.36 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2023 | 0 | 9 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 9 |
2023 | 35 | 109 | 95 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 239 |
2022 | 0 | 0 | 9 | 11 | 6 | 5 | 7 | 15 | 0 | 6 | 0 | 0 | 59 |
2022 | 131 | 103 | 132 | 124 | 134 | 118 | 110 | 123 | 128 | 135 | 128 | 95 | 1461 |
2021 | 0 | 0 | 0 | 19 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 |
2021 | 115 | 122 | 136 | 133 | 132 | 142 | 105 | 130 | 125 | 136 | 128 | 129 | 1533 |
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 |
Thu 23rd Feb
Feb 23
|
Fri 24th Feb
Feb 24
|
Sat 25th Feb
Feb 25
|
Sun 26th Feb
Feb 26
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Mon 27th Feb
Feb 27
|
Tue 28th Feb
Feb 28
|
Wed 1st Mar
Mar 1
|
Dave leading the HIIT today. π
Split Summary === 1) 0.14m - 33:34(4:04:07/m) 119/144bpm [29049b/mi] 210cal 12/124rpm ![]()
Commute to HIIT.
It's got to be the same Muntjac I see in the cemetery, must be his patch....he had a distinct " I ain't bovvered, innit..." attitude, as I watched him. πI Split Summary === 1) 1m - 10:10(10:10/m) 129/146bpm [1312b/mi] 89cal 2) 1m - 8:57(8:57/m) 149/157bpm [1334b/mi] 91cal 3) 1m - 8:47(8:47/m) 151/160bpm [1326b/mi] 89cal 4) 0.01m - 8(9:57/m) 142/151bpm [1413b/mi] 1cal ![]() |
![]()
One where a driver "rage-tooted" the car in front....
....for doing a full brake & complete stop to get over a speed bump ...class! ππ€£ππ€£π Split Summary === 1) 1m - 9:55(9:55/m) 135/150bpm [1340b/mi] 89cal 2) 1m - 9:41(9:41/m) 150/156bpm [1451b/mi] 98cal 3) 1m - 9:09(9:09/m) 150/157bpm [1372b/mi] 90cal 4) 1m - 9:14(9:14/m) 153/161bpm [1412b/mi] 93cal 5) 0.18m - 1:33(8:40/m) 155/159bpm [1344b/mi] 16cal ![]() |
Split Summary
=== 1) 1m - 49:59(49:59/m) 75/95bpm [3748b/mi] 116cal 20/121rpm 2) 1m - 25:46(25:46/m) 87/105bpm [2242b/mi] 87cal 44/66rpm 3) 1m - 19:19(19:19/m) 98/116bpm [1893b/mi] 77cal 60/69rpm 4) 1m - 28:25(28:25/m) 89/110bpm [2530b/mi] 87cal 38/71rpm 5) 0.26m - 7:04(27:28/m) 96/105bpm [2637b/mi] 26cal 42/65rpm ![]()
Split Summary
=== 1) 1m - 20:42(20:42/m) 95/107bpm [1966b/mi] 79cal 60/68rpm 2) 0.1m - 4:35(47:21/m) 94/107bpm [4450b/mi] 16cal 20/63rpm ![]() |
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Split Summary
=== 1) 1m - 9:32(9:32/m) 135/154bpm [1287b/mi] 87cal 2) 1m - 9:11(9:11/m) 159/164bpm [1459b/mi] 97cal 3) 1m - 8:53(8:53/m) 163/166bpm [1447b/mi] 96cal 4) 1m - 8:54(8:54/m) 162/165bpm [1442b/mi] 94cal 5) 1m - 8:49(8:49/m) 164/171bpm [1446b/mi] 94cal 6) 0.85m - 7:47(9:07/m) 161/167bpm [1469b/mi] 81cal ![]() |
Monday HIIT - Dirty 30.
8kg kettlebell (only decent weight left in the stash, should do what Raf did and increase reps with this lighter weight).....10 reps each of deadlift, press ups, upright row, squat, v sits, rocking crunch, shoulder press - squat hold to wait for everyone - 45 sec rest - repeat for a whole 30 dirty minutes - 2 min plank & stretch to finish. π Split Summary === 1) 0.13m - 29:35(3:49:50/m) 121/136bpm [27810b/mi] 198cal 8/78rpm 2) 0.01m - 7:26(9:53:49/m) 104/121bpm [61756b/mi] 24cal ![]()
Monday commute πββοΈ
Split Summary === 1) 1m - 9:48(9:48/m) 135/149bpm [1323b/mi] 91cal 2) 1m - 8:58(8:58/m) 145/154bpm [1299b/mi] 88cal 3) 1m - 8:34(8:34/m) 153/164bpm [1310b/mi] 88cal 4) 0.01m - 4(7:23/m) 163/164bpm [1203b/mi] 1cal ![]() |
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6am club with Kate, Alison, Steven & v loud Egyptian Geese - hooonk, hooonk!
First 1.4 mi lone to meet point - 4.3 mi with the peeps - 1.4 mi lone back. Split Summary === 1) 1m - 10:00(10:00/m) 129/140bpm [1291b/mi] 88cal 2) 0.39m - 3:42(9:23/m) 142/146bpm [1333b/mi] 36cal 3) 1m - 9:49(9:49/m) 135/149bpm [1326b/mi] 90cal 4) 1m - 9:51(9:51/m) 142/148bpm [1400b/mi] 94cal 5) 1m - 10:06(10:06/m) 144/152bpm [1455b/mi] 94cal 6) 1m - 10:16(10:16/m) 144/151bpm [1479b/mi] 96cal 7) 0.32m - 3:11(9:51/m) 149/153bpm [1468b/mi] 30cal 8) 1m - 9:26(9:26/m) 144/154bpm [1358b/mi] 83cal 9) 0.35m - 3:14(9:11/m) 153/159bpm [1405b/mi] 32cal ![]() |
AWP - Jan's hill session π° - Kenyan style...
wu from home to Border Hill - 2 x 15 min continuous hills (same effort up-down) with 2 min rest (turned into 3 min to let a couple of the others get a rest) between sets - wd stagger back to work. I estimated with my current fitness that I'd complete 8 hill reps in total, be ecstatic with 10 reps...surprised myself with 12 reps π Split Summary === 1) 1m - 9:58(9:58/m) 132/147bpm [1317b/mi] 89cal 2) 1m - 9:06(9:06/m) 148/154bpm [1347b/mi] 90cal 3) 0.73m - 6:36(9:03/m) 141/157bpm [1277b/mi] 61cal 4) 1m - 9:46(9:46/m) 151/166bpm [1476b/mi] 98cal 5) 0.5m - 4:45(9:34/m) 164/169bpm [1569b/mi] 50cal 6) 0.02m - 3:00(2:12:15/m) 120/163bpm [15870b/mi] 11cal 7) 1m - 10:27(10:27/m) 157/172bpm [1639b/mi] 102cal 8) 0.45m - 4:38(10:16/m) 165/171bpm [1693b/mi] 49cal 9) 0.51m - 5:01(9:49/m) 147/160bpm [1442b/mi] 46cal 10) 0m - 2(13:08/m) 157/157bpm [2063b/mi] ![]() |
Thu 2nd Mar
Mar 2
|
Fri 3rd Mar
Mar 3
|
Sat 4th Mar
Mar 4
|
Sun 5th Mar
Mar 5
|
Mon 6th Mar
Mar 6
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Tue 7th Mar
Mar 7
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Wed 8th Mar
Mar 8
|
Split Summary
=== 1) 0.1m - 30:22(4:51:29/m) 109/135bpm [31771b/mi] 159cal 9/115rpm 2) 0.05m - 2:32(48:53/m) 106/111bpm [5181b/mi] 10cal 3) 0.01m - 3:33(4:54:30/m) 88/109bpm [25916b/mi] 9cal 2/56rpm ![]()
HIIT commute hindered by yesterday's Kenyans...π
Heavy pins. Split Summary === 1) 1m - 10:10(10:10/m) 134/146bpm [1363b/mi] 90cal 2) 1m - 9:04(9:04/m) 145/155bpm [1315b/mi] 89cal 3) 1m - 8:40(8:40/m) 151/161bpm [1309b/mi] 88cal 4) 0.07m - 41(9:31/m) 154/159bpm [1466b/mi] 7cal ![]() |
Commute to that there day job that I doπ©βπ¬ , by night I'm a Ninja Superhero π±βπ€π¦ΈββοΈ
...distractions, Little Egret on the Broad π Split Summary === 1) 1m - 9:53(9:53/m) 132/148bpm [1305b/mi] 86cal 2) 1m - 9:40(9:40/m) 148/156bpm [1431b/mi] 98cal 3) 1m - 9:04(9:04/m) 148/154bpm [1341b/mi] 89cal 4) 1m - 9:10(9:10/m) 146/159bpm [1339b/mi] 85cal 5) 0.22m - 1:53(8:31/m) 148/163bpm [1260b/mi] 18cal ![]() |
-
|
Split Summary
=== 1) 1m - 9:38(9:38/m) 135/148bpm [1300b/mi] 90cal 2) 1m - 9:13(9:13/m) 142/151bpm [1308b/mi] 87cal 3) 1m - 8:56(8:56/m) 146/157bpm [1304b/mi] 86cal 4) 0.53m - 4:40(8:50/m) 147/158bpm [1299b/mi] 45cal ![]() |
Card HIIT circuit + 3:45 plank to finish.
Split Summary === 1) 0.19m - 30:51(2:43:27/m) 120/149bpm [19615b/mi] 196cal 14/115rpm 2) 0m - 3:47(74:36:56/m) 122/136bpm [546186b/mi] 22cal 3) 0.01m - 3:40(6:13:54/m) 100/134bpm [37389b/mi] 9cal ![]()
Commuting to Monday HIIT - feeling rough today, no longer a spring chicken π
Split Summary === 1) 1m - 9:50(9:50/m) 133/148bpm [1307b/mi] 86cal 2) 1m - 9:10(9:10/m) 146/154bpm [1337b/mi] 89cal 3) 1m - 8:45(8:45/m) 150/155bpm [1312b/mi] 88cal 4) 0.69m - 6:07(8:50/m) 151/159bpm [1334b/mi] 62cal ![]() |
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Split Summary
=== 1) 1m - 9:49(9:49/m) 128/142bpm [1256b/mi] 86cal 2) 0.35m - 3:17(9:24/m) 143/147bpm [1344b/mi] 32cal 3) 1m - 10:21(10:21/m) 136/148bpm [1407b/mi] 94cal 4) 1m - 9:55(9:55/m) 144/157bpm [1427b/mi] 93cal 5) 1m - 9:47(9:47/m) 149/160bpm [1458b/mi] 95cal 6) 1m - 9:39(9:39/m) 145/154bpm [1400b/mi] 91cal 7) 0.28m - 2:44(9:35/m) 152/157bpm [1456b/mi] 27cal 8) 1m - 9:29(9:29/m) 143/155bpm [1357b/mi] 84cal 9) 0.82m - 7:44(9:26/m) 148/166bpm [1397b/mi] 70cal ![]() |
WP - flat topped pyramid @ slightly more sedate pace for today.... tired π¦΅π₯±
wu to park - 1/1, 2/1, 3/90sec, 4/2, 4/2, 3/90 sec, 2/1, 1/1 - wd to work dragged along by Charles Dickinson Split Summary === 1) 1m - 10:14(10:14/m) 135/148bpm [1381b/mi] 90cal 2) 0.83m - 7:52(9:30/m) 143/153bpm [1359b/mi] 72cal 3) 0.13m - 1:00(7:47/m) 116/143bpm [903b/mi] 7cal 4) 0.07m - 1:00(14:22/m) 140/146bpm [2011b/mi] 8cal 5) 0.24m - 2:00(8:22/m) 147/155bpm [1229b/mi] 20cal 6) 0.04m - 1:00(24:09/m) 145/156bpm [3501b/mi] 9cal 7) 0.37m - 3:00(8:12/m) 153/162bpm [1255b/mi] 30cal 8) 0.05m - 1:30(28:27/m) 138/160bpm [3927b/mi] 11cal 9) 0.45m - 4:00(8:48/m) 153/164bpm [1345b/mi] 39cal 10) 0.1m - 2:00(20:35/m) 140/162bpm [2883b/mi] 15cal 11) 0.47m - 4:00(8:31/m) 159/166bpm [1354b/mi] 42cal 12) 0.09m - 2:00(21:08/m) 142/166bpm [3002b/mi] 15cal 13) 0.36m - 3:00(8:18/m) 155/166bpm [1286b/mi] 31cal 14) 0.04m - 1:30(34:22/m) 148/166bpm [5086b/mi] 12cal 15) 0.26m - 2:00(7:41/m) 153/166bpm [1176b/mi] 19cal 16) 0.04m - 1:00(28:27/m) 157/166bpm [4467b/mi] 10cal 17) 0.13m - 1:00(7:35/m) 154/168bpm [1169b/mi] 10cal 18) 0.1m - 1:00(9:35/m) 130/168bpm [1245b/mi] 7cal 19) 1m - 9:01(9:01/m) 158/168bpm [1425b/mi] 95cal 20) 0.63m - 5:51(9:14/m) 160/167bpm [1478b/mi] 61cal ![]() |
Thu 9th Mar
Mar 9
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Fri 10th Mar
Mar 10
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Sat 11th Mar
Mar 11
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Sun 12th Mar
Mar 12
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Mon 13th Mar
Mar 13
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Tue 14th Mar
Mar 14
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Wed 15th Mar
Mar 15
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Split Summary
=== 1) 0.39m - 38:23(1:38:34/m) 115/149bpm [11336b/mi] 219cal 7/114rpm ![]()
Steady off road.
Long Tailed Tit literally sitting at arms length away, in a tree by the Broad, looking at me looking at him, showing off his lovely round belly and long tail β€οΈ Split Summary === 1) 1m - 9:48(9:48/m) 131/146bpm [1283b/mi] 90cal 2) 1m - 9:32(9:32/m) 143/153bpm [1363b/mi] 90cal 3) 1m - 9:16(9:16/m) 148/158bpm [1372b/mi] 90cal 4) 0.55m - 4:54(8:58/m) 147/157bpm [1317b/mi] 47cal ![]() |
Filthier than a Maccy Dβs π¨πβοΈπ§οΈπ
Horrible weather, cut the 5 miler short as legs were numb, should have worn leggings Katie Fenn π Split Summary === 1) 1m - 10:03(10:03/m) 136/149bpm [1368b/mi] 93cal 2) 1m - 9:29(9:29/m) 148/154bpm [1404b/mi] 95cal 3) 1m - 9:01(9:01/m) 141/154bpm [1272b/mi] 83cal 4) 1m - 9:10(9:10/m) 148/155bpm [1356b/mi] 90cal 5) 0.21m - 1:56(9:09/m) 148/158bpm [1353b/mi] 18cal ![]() |
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Split Summary
=== 1) 1mi - 9:41(9:41/mi) 134/145bpm [1297b/mi] 90cal 2) 1mi - 9:34(9:34/mi) 148/156bpm [1416b/mi] 97cal 3) 1mi - 9:57(9:57/mi) 150/159bpm [1492b/mi] 96cal 4) 1mi - 9:00(9:00/mi) 155/159bpm [1394b/mi] 91cal 5) 1mi - 8:56(8:56/mi) 158/163bpm [1411b/mi] 92cal 6) 0.71mi - 6:29(9:06/mi) 152/162bpm [1382b/mi] 64cal ![]() |
HIIT of the tabata variety πͺ
20s/10s x 4, 7 tabata circuits of 2 exercises, each tabata circuit alternating between cv and core. 3 min plank to finish. Split Summary === 1) 0.01mi - 20(55:29/mi) 118/123bpm [6546b/mi] 2cal 2) 0.01mi - 10(13:03/mi) 119/122bpm [1553b/mi] 1cal 3) 0.01mi - 20(35:53/mi) 116/119bpm [4162b/mi] 2cal 4) 0mi - 10(45:42/mi) 115/115bpm [5255b/mi] 1cal 5) 0mi - 20(2:34:36/mi) 112/114bpm [17315b/mi] 2cal 6) 0mi - 10(2:07:07/mi) 112/113bpm [14237b/mi] 1cal 7) 0.01mi - 20(51:08/mi) 110/114bpm [5625b/mi] 2cal 8) 0mi - 10(1:08:36/mi) 106/108bpm [7272b/mi] 1cal 9) 0.01mi - 20(1:05:40/mi) 105/106bpm [6894b/mi] 2cal 10) 0mi - 10(54:51/mi) 103/103bpm [5650b/mi] 1cal 11) 0.01mi - 20(46:24/mi) 104/108bpm [4826b/mi] 2cal 12) 0mi - 10(55:32/mi) 103/104bpm [5720b/mi] 1cal 13) 0.01mi - 20(54:54/mi) 105/112bpm [5765b/mi] 2cal 14) 0mi - 10(1:15:21/mi) 114/120bpm [8589b/mi] 1cal 15) 0.01mi - 20(54:34/mi) 116/118bpm [6330b/mi] 2cal 16) 0mi - 10(1:39:43/mi) 114/116bpm [11367b/mi] 1cal 17) 0mi - 20(1:49:15/mi) 110/116bpm [12018b/mi] 2cal 18) 0mi - 10(2:47:38/mi) 107/109bpm [17937b/mi] 1cal 19) 0mi - 20(1:24:13/mi) 108/117bpm [9095b/mi] 2cal 20) 0mi - 10(2:28:11/mi) 118/118bpm [17486b/mi] 1cal 21) 0mi - 20(1:50:23/mi) 114/116bpm [12583b/mi] 2cal 22) 0mi - 10(1:20:18/mi) 111/113bpm [8914b/mi] 1cal 23) 0mi - 20(4:37:57/mi) 108/110bpm [30019b/mi] 2cal 24) 0mi - 10(3:07:34/mi) 109/111bpm [20445b/mi] 1cal 25) 0mi - 20(1:24:21/mi) 109/111bpm [9194b/mi] 2cal 26) 0mi - 10(1:16:38/mi) 107/107bpm [8200b/mi] 1cal 27) 0mi - 20(1:22:02/mi) 108/110bpm [8859b/mi] 2cal 28) 0mi - 10(14:25:14/mi) 109/110bpm [94311b/mi] 1cal 29) 0.01mi - 20(52:54/mi) 107/108bpm [5661b/mi] 2cal 30) 0mi - 10(3:10:14/mi) 102/104bpm [19403b/mi] 1cal 31) 0mi - 20(3:13:40/mi) 101/103bpm [19560b/mi] 1cal 32) 0mi - 10(0/mi) 107/109bpm [INFb/mi] 1cal 33) 0mi - 20(447:02:24/mi) 102/108bpm [2735885b/mi] 2cal 34) 0mi - 10(5:43:53/mi) 98/100bpm [33700b/mi] 1cal 35) 0mi - 20(5:35:17/mi) 98/100bpm [32857b/mi] 1cal 36) 0mi - 10(223:31:12/mi) 99/100bpm [1327709b/mi] 1cal 37) 0mi - 20(298:01:36/mi) 98/100bpm [1752397b/mi] 1cal 38) 0mi - 10(8:16:43/mi) 99/100bpm [49174b/mi] 1cal 39) 0mi - 20(2:33:16/mi) 98/101bpm [15021b/mi] 1cal 40) 0mi - 10(3:34:35/mi) 105/107bpm [22531b/mi] 1cal 41) 0mi - 20(20:47:33/mi) 107/109bpm [133488b/mi] 2cal 42) 0mi - 10(223:31:12/mi) 107/108bpm [1434998b/mi] 1cal 43) 0mi - 20(55:52:48/mi) 106/107bpm [355397b/mi] 2cal 44) 0mi - 10(10:09:36/mi) 106/106bpm [64618b/mi] 1cal 45) 0mi - 20(40:38:24/mi) 103/106bpm [251155b/mi] 1cal 46) 0mi - 10(149:00:48/mi) 101/106bpm [903021b/mi] 1cal 47) 0mi - 20(3:10:54/mi) 107/116bpm [20427b/mi] 2cal 48) 0mi - 10(0/mi) 111/112bpm [INFb/mi] 1cal 49) 0mi - 20(1:21:02/mi) 106/110bpm [8590b/mi] 2cal 50) 0mi - 10(36:21/mi) 107/110bpm [3889b/mi] 1cal 51) 0mi - 20(1:49:15/mi) 109/112bpm [11909b/mi] 2cal 52) 0.01mi - 10(31:47/mi) 112/114bpm [3559b/mi] 1cal 53) 0mi - 20(1:10:41/mi) 115/116bpm [8128b/mi] 2cal 54) 0mi - 10(1:28:49/mi) 114/116bpm [10125b/mi] 1cal 55) 0mi - 20(1:19:57/mi) 110/113bpm [8794b/mi] 2cal 56) 0mi - 10(1:13:29/mi) 107/109bpm [7863b/mi] 1cal 57) 0.01mi - 20(59:24/mi) 109/112bpm [6475b/mi] 2cal 58) 0mi - 10(1:56:07/mi) 118/127bpm [13701b/mi] 1cal 59) 0mi - 20(11:36:41/mi) 130/136bpm [90569b/mi] 3cal 60) 0mi - 10(4:30:56/mi) 126/126bpm [34138b/mi] 1cal 61) 0mi - 20(2:31:32/mi) 126/126bpm [19094b/mi] 3cal 62) 0mi - 10(3:49:15/mi) 125/125bpm [28656b/mi] 1cal 63) 0.01mi - 20(1:06:04/mi) 124/125bpm [8192b/mi] 2cal 64) 0mi - 10(1:06:24/mi) 126/127bpm [8365b/mi] 1cal 65) 0mi - 20(2:20:04/mi) 129/130bpm [18068b/mi] 3cal 66) 0mi - 10(2:01:55/mi) 136/142bpm [16581b/mi] 1cal 67) 0mi - 20(0/mi) 143/147bpm [INFb/mi] 3cal 68) 0mi - 10(0/mi) 141/142bpm [INFb/mi] 2cal 69) 0mi - 20(3:17:13/mi) 141/142bpm [27809b/mi] 3cal 70) 0mi - 10(54:05/mi) 142/142bpm [7679b/mi] 2cal 71) 0mi - 20(1:07:49/mi) 141/142bpm [9562b/mi] 3cal 72) 0mi - 10(1:39:43/mi) 140/142bpm [13960b/mi] 1cal 73) 0mi - 20(1:25:01/mi) 139/139bpm [11817b/mi] 3cal 74) 0mi - 10(2:38:43/mi) 141/143bpm [22378b/mi] 2cal 75) 0mi - 20(34:23:16/mi) 141/147bpm [290920b/mi] 3cal 76) 0mi - 10(3:23:12/mi) 139/139bpm [28245b/mi] 2cal 77) 0mi - 20(37:15:12/mi) 140/141bpm [312928b/mi] 3cal 78) 0mi - 10(3:45:24/mi) 142/142bpm [32007b/mi] 1cal 79) 0mi - 20(1:38:04/mi) 142/143bpm [13926b/mi] 3cal 80) 0mi - 10(1:53:10/mi) 143/143bpm [16184b/mi] 2cal 81) 0.01mi - 20(1:05:59/mi) 142/143bpm [9370b/mi] 3cal 82) 0mi - 10(89:24:29/mi) 138/139bpm [740298b/mi] 2cal 83) 0mi - 20(3:10:14/mi) 130/137bpm [24730b/mi] 3cal 84) 0mi - 10(22:21:07/mi) 122/124bpm [163617b/mi] 1cal 85) 0mi - 20(89:24:29/mi) 114/119bpm [611551b/mi] 2cal 86) 0mi - 10(1:29:07/mi) 111/113bpm [9891b/mi] 1cal 87) 0.02mi - 20(20:50/mi) 113/114bpm [2355b/mi] 2cal 88) 0mi - 10(1:05:16/mi) 109/111bpm [7113b/mi] 1cal 89) 0mi - 20(2:23:03/mi) 108/111bpm [15450b/mi] 1cal 90) 0mi - 10(0/mi) 111/111bpm [INFb/mi] 1cal 91) 0.01mi - 20(38:29/mi) 109/111bpm [4195b/mi] 1cal 92) 0mi - 10(1:18:26/mi) 108/108bpm [8470b/mi] 1cal 93) 0mi - 20(11:36:41/mi) 107/108bpm [74545b/mi] 1cal 94) 0mi - 10(0/mi) 107/107bpm [INFb/mi] 1cal 95) 0mi - 20(178:48:58/mi) 107/109bpm [1147999b/mi] 1cal 96) 0mi - 10(111:45:36/mi) 107/108bpm [717499b/mi] 1cal 97) 0mi - 20(0/mi) 106/107bpm [INFb/mi] 1cal 98) 0mi - 10(0/mi) 102/104bpm [INFb/mi] 1cal 99) 0mi - 20(59:36:19/mi) 102/103bpm [364785b/mi] 1cal 100) 0mi - 10(20:19:12/mi) 105/106bpm [128016b/mi] 1cal 101) 0.01mi - 20(58:15/mi) 107/109bpm [6232b/mi] 1cal 102) 0mi - 10(2:58:49/mi) 109/111bpm [19491b/mi] 1cal 103) 0mi - 20(178:48:58/mi) 108/110bpm [1158728b/mi] 2cal 104) 0mi - 10(6:17:47/mi) 110/112bpm [41556b/mi] 1cal 105) 0mi - 20(3:47:19/mi) 112/113bpm [25459b/mi] 2cal 106) 0mi - 10(0/mi) 111/111bpm [INFb/mi] 1cal 107) 0mi - 20(0/mi) 108/111bpm [INFb/mi] 1cal 108) 0mi - 10(447:02:24/mi) 110/112bpm [2950464b/mi] 1cal 109) 0mi - 20(11:19:03/mi) 110/114bpm [74695b/mi] 1cal 110) 0mi - 10(21:17:15/mi) 105/106bpm [134112b/mi] 1cal 111) 0mi - 20(6:31:34/mi) 106/110bpm [41506b/mi] 1cal 112) 0mi - 5(12:04:44/mi) 121/129bpm [87694b/mi] 113) 0mi - 20(26:17:47/mi) 104/109bpm [164090b/mi] 1cal 114) 0mi - 10(0/mi) 110/110bpm [INFb/mi] 1cal 115) 0mi - 20(3:52:14/mi) 112/114bpm [26010b/mi] 1cal 116) 0mi - 10(3:55:17/mi) 114/114bpm [26822b/mi] 1cal 117) 0mi - 20(35:45:48/mi) 115/117bpm [246766b/mi] 2cal 118) 0mi - 10(447:02:24/mi) 117/117bpm [3138221b/mi] 1cal 119) 0mi - 20(0/mi) 116/116bpm [INFb/mi] 2cal 120) 0.02mi - 4:28(3:27:17/mi) 101/116bpm [20935b/mi] 14cal ![]()
HIIT of the tabata variety πͺ
20s/10s x 4, 7 tabata circuits of 2 exercises, each tabata circuit alternating between cv and core. 3 min plank to finish. Split Summary === 1) 1mi - 10:11(10:11/mi) 131/144bpm [1334b/mi] 89cal 2) 1mi - 9:23(9:23/mi) 144/152bpm [1350b/mi] 89cal 3) 1mi - 8:56(8:56/mi) 150/158bpm [1339b/mi] 89cal 4) 0.25mi - 2:21(9:17/mi) 140/153bpm [1300b/mi] 21cal ![]() |
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Soggy 6am club - one where Alison got down on the ground on Marriottβs Way to demo the clam to us. πβ¦.
β¦β¦,+ Muntjac encounter πβ¦run to meet point-40mins with group-run home. Split Summary === 1) 1mi - 9:48(9:48/mi) 133/148bpm [1302b/mi] 92cal 2) 0.41mi - 3:54(9:35/mi) 141/147bpm [1352b/mi] 37cal 3) 1mi - 10:02(10:02/mi) 141/155bpm [1414b/mi] 96cal 4) 1mi - 9:47(9:47/mi) 149/156bpm [1457b/mi] 99cal 5) 1mi - 9:37(9:37/mi) 144/163bpm [1385b/mi] 95cal 6) 1mi - 9:32(9:32/mi) 135/155bpm [1288b/mi] 79cal 7) 0.17mi - 1:31(8:54/mi) 134/150bpm [1192b/mi] 12cal 8) 1mi - 9:34(9:34/mi) 138/156bpm [1320b/mi] 86cal 9) 0.44mi - 4:01(9:08/mi) 124/141bpm [1132b/mi] 30cal ![]() |
AWP - Earlham Park hills - 4 of "Ange's loopy-loop" β°β°
warm up to the park - 4 x 5 min/2 min - warm down to work. Amazed I got more or less back to the start of the loop in 5 min, what with my slow arse pace right now. π€£ #findmyspeedyrunningmojo Split Summary === 1) 1mi - 10:10(10:10/mi) 137/148bpm [1393b/mi] 95cal 2) 0.75mi - 6:28(8:38/mi) 142/151bpm [1225b/mi] 62cal 3) 0.57mi - 5:00(8:45/mi) 144/161bpm [1261b/mi] 47cal 4) 0.02mi - 2:00(2:04:02/mi) 121/158bpm [15008b/mi] 11cal 5) 0.57mi - 5:00(8:47/mi) 151/166bpm [1327b/mi] 50cal 6) 0.04mi - 2:00(49:26/mi) 142/163bpm [7020b/mi] 16cal 7) 0.56mi - 5:00(8:53/mi) 155/168bpm [1376b/mi] 50cal 8) 0.03mi - 2:00(57:56/mi) 132/166bpm [7647b/mi] 11cal 9) 0.56mi - 5:00(8:53/mi) 155/169bpm [1376b/mi] 49cal 10) 1mi - 10:28(10:28/mi) 142/167bpm [1487b/mi] 87cal 11) 0.1mi - 1:45(17:09/mi) 124/143bpm [2126b/mi] 8cal ![]() |
Thu 16th Mar
Mar 16
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Fri 17th Mar
Mar 17
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Sat 18th Mar
Mar 18
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Sun 19th Mar
Mar 19
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Mon 20th Mar
Mar 20
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Tue 21st Mar
Mar 21
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Wed 22nd Mar
Mar 22
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That was pretty good: 4 stations of 4 exercises, twice round the stations - 30 secs each exercise with no rest between exercise, then transition straight into 1 min cardio- 30 sec rest to move onto next station.
Split Summary === 1) 0.24mi - 37:50(2:37:52/mi) 116/153bpm [18313b/mi] 220cal 21/124rpm ![]()
Thursday HIIT π― commute πββοΈ, most inoffensive weather this week π
Split Summary === 1) 1mi - 10:22(10:22/mi) 133/145bpm [1378b/mi] 94cal 2) 1mi - 9:08(9:08/mi) 141/151bpm [1287b/mi] 87cal 3) 1mi - 8:44(8:44/mi) 151/159bpm [1318b/mi] 90cal 4) 0.3mi - 2:38(8:40/mi) 143/160bpm [1240b/mi] 24cal ![]() |
Run2Work...once I'd turned back home to get my phone π€¦ββοΈ
Pete's PhD viva today πso we're going to do beers at the rec and π₯³dinner. Split Summary === 1) 1mi - 9:53(9:53/mi) 130/152bpm [1286b/mi] 84cal 2) 1mi - 9:06(9:06/mi) 139/154bpm [1265b/mi] 85cal 3) 1mi - 8:34(8:34/mi) 149/155bpm [1276b/mi] 87cal 4) 1mi - 9:08(9:08/mi) 148/158bpm [1351b/mi] 88cal 5) 0.54mi - 4:34(8:31/mi) 152/161bpm [1295b/mi] 46cal ![]() |
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Morning Pilates - abs, legs, stretch.
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Glad I went out in the end π
Mile-ish lone to meet point, 4 miles-ish with Viraf and then split off...V was doing 8 miles, training for Sandringham. Split Summary === 1) 1mi - 10:08(10:08/mi) 123/140bpm [1246b/mi] 92cal 2) 1mi - 9:36(9:36/mi) 143/151bpm [1372b/mi] 98cal 3) 1mi - 9:29(9:29/mi) 152/158bpm [1442b/mi] 97cal 4) 1mi - 9:16(9:16/mi) 157/161bpm [1455b/mi] 96cal 5) 1mi - 9:21(9:21/mi) 157/166bpm [1467b/mi] 94cal 6) 1mi - 9:31(9:31/mi) 143/163bpm [1362b/mi] 86cal 7) 0.32mi - 2:46(8:43/mi) 156/159bpm [1360b/mi] 28cal ![]() |
30 minute dice game HIIT π² - fast and furious for a Monday.
Split Summary === 1) 0.37mi - 30:59(1:24:54/mi) 130/144bpm [11038b/mi] 240cal 24/93rpm 2) 0.03mi - 2:04(1:06:55/mi) 111/116bpm [7427b/mi] 6cal 3) 0.02mi - 2:45(2:06:27/mi) 95/102bpm [12013b/mi] 5cal ![]()
Monday HIIT commute.
Split Summary === 1) 1mi - 10:15(10:15/mi) 126/144bpm [1291b/mi] 90cal 2) 1mi - 9:13(9:13/mi) 144/152bpm [1327b/mi] 91cal 3) 1mi - 8:51(8:51/mi) 152/159bpm [1344b/mi] 91cal 4) 0.21mi - 1:51(8:53/mi) 155/161bpm [1376b/mi] 19cal ![]() |
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You'd think after 24 years of running these roads, I'd know to turn β‘ at Judges Walk, not β¬
.....
...further than planned π€¦ββοΈ, thank goodness for Heigham Park loos as well, the hazards of running! π Split Summary === 1) 1mi - 9:35(9:35/mi) 129/145bpm [1237b/mi] 88cal 2) 1mi - 9:23(9:23/mi) 150/156bpm [1408b/mi] 95cal 3) 1mi - 9:16(9:16/mi) 155/160bpm [1437b/mi] 95cal 4) 1mi - 9:12(9:12/mi) 154/161bpm [1416b/mi] 95cal 5) 1mi - 9:07(9:07/mi) 152/161bpm [1386b/mi] 90cal 6) 1mi - 9:03(9:03/mi) 151/161bpm [1365b/mi] 84cal 7) 1mi - 9:11(9:11/mi) 149/159bpm [1367b/mi] 86cal 8) 0.63mi - 5:44(9:10/mi) 151/162bpm [1383b/mi] 53cal ![]() |
AWP Down the Doubles β but topsy turvy version for me π
Long experiment today, so if I wanted to get half hour to eat lunch today, I could only do half the sesh with peeps. Session: 2x4m/2x3m/2x2m/2x1m/2x30sec, recoveries half run time. What Ange didβ¦wu- lone 2x30s/2x 1min, then 2x4m/2x3m/1x2m with the group-jeff to work. Only missed 1 x 2 min rep, result! π Split Summary === 1) 1mi - 10:15(10:15/mi) 131/146bpm [1342b/mi] 88cal 2) 0.69mi - 6:43(9:42/mi) 139/147bpm [1348b/mi] 59cal 3) 0.06mi - 31(8:22/mi) 111/117bpm [928b/mi] 3cal 4) 0.03mi - 30(16:21/mi) 131/141bpm [2141b/mi] 3cal 5) 0.07mi - 31(7:42/mi) 138/143bpm [1063b/mi] 4cal 6) 0.03mi - 31(20:15/mi) 144/147bpm [2917b/mi] 5cal 7) 0.13mi - 1:01(8:04/mi) 141/154bpm [1137b/mi] 9cal 8) 0.03mi - 31(18:44/mi) 155/156bpm [2905b/mi] 5cal 9) 0.13mi - 1:00(7:46/mi) 150/159bpm [1165b/mi] 10cal 10) 0.02mi - 12(12:25/mi) 106/159bpm [1316b/mi] 1cal 11) 0.48mi - 4:01(8:17/mi) 149/161bpm [1235b/mi] 39cal 12) 0.09mi - 1:59(22:12/mi) 137/160bpm [3041b/mi] 14cal 13) 0.49mi - 4:00(8:08/mi) 153/164bpm [1244b/mi] 40cal 14) 0.06mi - 2:01(33:59/mi) 131/163bpm [4451b/mi] 13cal 15) 0.37mi - 3:02(8:08/mi) 151/164bpm [1227b/mi] 32cal 16) 0.06mi - 1:29(24:50/mi) 142/164bpm [3527b/mi] 12cal 17) 0.36mi - 3:02(8:26/mi) 154/167bpm [1299b/mi] 29cal 18) 0.26mi - 2:00(7:40/mi) 148/167bpm [1134b/mi] 22cal 19) 1mi - 9:29(9:29/mi) 150/167bpm [1424b/mi] 94cal 20) 0.71mi - 6:55(9:41/mi) 154/166bpm [1492b/mi] 70cal ![]() |