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Night-owl
F50 Essex

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STATUS High blood pressure and low B12 not wanting to get older

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About Me
Oct 2019 Starting to run again and hoping it's for keeps this time. My long term goal is to get a GFA marathon time. Which for me is a sub 4 hours minus about 5 minutes due to new rules relating to the London Marathon. In the meantime and the first thing is to run a 5km this will take a few months and will take it from there... to be continued Always been a runner on and off ever since i was a nipper joined a club in 1988 a new club called Linford Joggers, sadly now no longer stopped running in 1990 when i started a new job with anti-social hours so stopped, restarted a few times. The last time i restarted was June 2003 and have been here ever since. Joined Benfleet Running club in 2006 I streaked for 293 days from April 2008 to early Feb 2009, hope to return again one day Show More...

About Me

Oct 2019 Starting to run again and hoping it's for keeps this time. My long term goal is to get a GFA marathon time. Which for me is a sub 4 hours minus about 5 minutes due to new rules relating to the London Marathon.
In the meantime and the first thing is to run a 5km this will take a few months and will take it from there... to be continued

Always been a runner on and off ever since i was a nipper joined a club in 1988 a new club called Linford Joggers, sadly now no longer stopped running in 1990 when i started a new job with anti-social hours so stopped, restarted a few times. The last time i restarted was June 2003 and have been here ever since. Joined Benfleet Running club in 2006 I streaked for 293 days from April 2008 to early Feb 2009, hope to return again one day

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Recent Blogs
parkrun fun	27th May
New Toy	24th May
Jack Daniels White Plan Phase 4	22nd May
Slow down, you move too fast.	20th May
B12	19th May

Recent Training
27th May	General	1.9mi	27:26
27th May	General	0.7mi	13:49
27th May	General	3.1mi	32:39
27th May	General	2.4mi	45:13
26th May	General	2.1mi	45:05

Planned Races	Show more
May Mayhem Virtual 4K	31st May
June Virtual Mile	1st Jun
July Virtual Mile	1st Jul
Thames Bridges Challenge	22nd Jul
August Virtual Mile	1st Aug

12 Month Benchmarks	Run
Mile	9:58
5k	32:25
5mi	1:04:38
10k	1:20:20

Recent Pictures	Show more

2023 Targets	Set your targets
Run 325

Recent Threads
Mundane thread
Wordle fans
Trader: New Game
New Fetch Game: Hide and Seek
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Read Everyone!

This is a little side project! See my recent reads:

The Unbearable lightness of being

Milan Kundera
Elmet

Fiona Mozley
Sleepyhead

Mark Billingham
The Creak on the Stairs

Eva Bjrg gisdottir
Stormy Weather in Tokyo

Huromi Kawakami

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Best Times
Best WAVA

Dist	Races	PB	WB	1986	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2020	2021	2022	2023
400m	1	1:39 6:38/mi	53.04								1:39 53.04
800m	1	3:40 7:23/mi	52.96							3:40 52.96
1mi	18	7:27 7:27/mi	58.15						8:11 52.66	7:40 56.50	7:27 58.15		7:58 55.04				12:46 37.36			10:00 49.33
2mi	1	24:23 12:12/mi	39.56															24:23 39.56
4km	1	36:42 14:46/mi	36.73															36:42 36.73
5km	59	24:23 7:51/mi	62.74		29:34 50.16	25:23 58.42	24:34 60.76	27:45 54.01	25:52 58.21	24:58 60.62	24:23 62.08	24:58 60.98		24:47 62.74	29:13 53.66	29:59 52.29			37:35 45.86	32:38 52.82
5mi	6	40:46 8:09/mi	60.19			41:25 58.22			46:44 52.24	40:46 60.19	42:02 58.70
10km	19	49:51 8:01/mi	61.83	1:45:00 29.24	1:00:10 50.11	51:40 58.58	49:51 60.97	52:18 58.12	57:12 53.68	52:11 59.18	53:07 58.14	55:11 56.69		51:22 61.83
10mi	1	1:31:14 9:07/mi	55.96									1:31:14 55.96
13.1mi	6	1:53:09 8:38/mi	58.87			2:02:03 53.34				1:53:46 58.21	1:53:09 58.87
15mi	3	2:31:34 10:06/mi	50.03			2:35:19 48.47	2:41:22 46.81	2:31:34 50.03
26.2mi	2	4:36:06 10:32/mi	49.44					5:19:31 42.52		4:36:06 49.44

Date	Planned Races			Distance
1 Dec	December Virtual Mile Confirmed			1mi
1 Nov	November Virtual Mile Confirmed			1mi
1 Oct	October Virtual Mile Confirmed			1mi
1 Sep	September Virtual Mile Confirmed			1mi
1 Aug	August Virtual Mile Confirmed			1mi
22 Jul	Thames Bridges Challenge Confirmed			10mi
1 Jul	July Virtual Mile Confirmed			1mi
1 Jun	June Virtual Mile Confirmed			1mi
31 May	May Mayhem Virtual 4K Confirmed			4km
2023		Result	WAVA	Distance
27 May	Thurrock parkrun, Orsett Heath SB	32:38	52.82	5km
13 May	Thurrock parkrun, Orsett Heath	33:08	52.02	5km
1 May	May Virtual Mile SB	10:00	49.33	1mi
29 Apr	Thurrock parkrun, Orsett Heath	34:21	50.18	5km
1 Apr	April Virtual Mile	10:52	45.39	1mi
1 Mar	March Virtual Mile	12:05	40.82	1mi
1 Feb	February Virtual Mile	12:33	39.31	1mi
31 Jan	January Virtual Mile	12:08	40.66	1mi
2022		Result	WAVA	Distance
25 Jun	Thurrock parkrun, Orsett Heath SB	37:35	45.86	5km
18 Jun	Thurrock parkrun, Orsett Heath	39:41	42.95	5km
23 Jan	She Was Going For A Run - Virtual	40:38	41.94	5km
2021		Result	WAVA	Distance
22 Apr	Virtual 2 miler PB	24:23	39.56	2mi
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
31 Mar	Mad March Virtual 4K PB	36:42	36.73	4km
2020		Result	WAVA	Distance
13 Jun	Fetch Virtual Weekend Mile SB	12:46	37.36	1mi
6 Jun	Fetch Virtual Weekend Mile	12:49	37.22	1mi
30 May	Fetch Virtual Weekend Mile	13:34	35.16	1mi
23 May	Fetch Virtual Weekend Mile	13:13	36.09	1mi
16 May	Fetch Virtual Weekend Mile	14:23	33.16	1mi
2018		Result	WAVA	Distance
6 Oct	Thames Bridges Challenge 6th October edition		0.00	10mi
2014		Result	WAVA	Distance
23 May	Serpentine Last Friday of the Month 5k	30:17	51.77	5km
17 May	Barking Parkrun	30:54	50.73	5km
28 Feb	Serpentine Last Friday of the Month 5k	30:21	51.65	5km
31 Jan	Serpentine Last Friday of the Month 5k SB	29:59	52.29	5km
2013		Result	WAVA	Distance
13 Jul	Barking Park 5km		0.00	5km
22 Jun	Barking parkrun SB	29:13	53.66	5km
15 Jun	Barking parkrun	31:22	49.57	5km
2012		Result	WAVA	Distance
30 Nov	Serpentine Last Friday of the Month 5k	25:31	60.93	5km
13 Oct	Southend parkrun SB	24:47	62.74	5km
7 Oct	Southend Classic 10k SB	51:22	61.83	10km
28 Sep	Serpentine Last Friday of the Month 5k	25:44	60.42	5km
26 Aug	Mel Batty 10km	53:41	59.17	10km
11 Aug	Barking Parkrun	26:45	58.12	5km
28 Jul	Barking Parkrun	26:30	58.67	5km
24 Jun	Horndon-on-the-hill 10k	55:15	57.49	10km
24 Feb	Serpentine Last Friday of the Month 5k	28:16	54.58	5km
27 Jan	Serpentine Last Friday of the Month 5k	27:35	55.94	5km
2011		Result	WAVA	Distance
16 Feb	Thurrock Harriers Track 1 Mile Race SB	7:58	55.04	1mi
2010		Result	WAVA	Distance
3 Oct	Southend Classic 10K SB	55:11	56.69	10km
24 Sep	Serpentine Last Friday of the Month 5k	27:22	55.99	5km
25 Jun	Serpentine Last Friday of the Month 5k	27:48	55.11	5km
30 May	Serpentine Last Friday of the Month 5k	27:11	56.00	5km
30 Apr	Serpentine Last Friday of the Month 5k	26:19	57.85	5km
26 Mar	Serpentine Last Friday of the Month 5k SB	24:58	60.98	5km
26 Feb	Serpentine Last Friday of the Month 5k	25:54	58.78	5km
14 Feb	Sidcup 10 PB	1:31:14	55.96	10mi
2009		Result	WAVA	Distance
30 Oct	Serpentine Last Friday of the Month 5k		0.00	5km
19 Sep	Fetch Sarfend Mile		0.00	1mi
13 Sep	St Lukes Hospice 5K		0.00	5km
31 Aug	Barking Park 5k		0.00	5km
31 Jul	Serpentine Last Friday of the Month 5k	26:02	58.48	5km
28 Jun	Horndon Feast & Fayre 10K	57:14	54.29	10km
14 Jun	Southend Half Marathon	1:59:18	55.83	13.1mi
29 May	Serpentine Last Friday of the Month 5k		0.00	5km
13 Apr	Fetch London Mile - Part 4		0.00	1mi
5 Apr	Paddock Wood Half Marathon PB	1:53:09	58.87	13.1mi
29 Mar	Nicola's 5 SB	42:02	58.70	5mi
28 Mar	FEMEM (Fetch Everyone Mid Essex Mile) PB	7:27	58.15	1mi
28 Mar	Mid Essex 400m Hurtbox PB	1:39	53.04	400m
27 Mar	Serpentine LFOTM 5k	25:53	58.48	5km
18 Mar	Thurrock Harriers 1 Mile Track Race		0.00	1mi
30 Jan	Serpentine Last Friday of the Month 5k PB	24:23	62.07	5km
21 Jan	Thurrock Harriers 5km Track Race SB	25:34	59.20	5000m
21 Jan	Thurrock Harriers 1 Mile Track Race	7:37	56.87	1mi
1 Jan	Serpentine New Years Day 10k SB	53:07	58.14	10km
2008		Result	WAVA	Distance
28 Nov	Serpentine Last Friday of the Month 5k		0.00	5km
19 Nov	Thurrock Harriers 800metres PB	3:40	52.96	800m
19 Nov	Thurrock Harriers 5km Track Race	25:24	59.59	5000m
19 Nov	Thurrock Harriers 1 Mile Track Race SB	7:40	56.50	1mi
2 Nov	Billericay Striders 10k SB	52:11	59.18	10km
31 Oct	Serpentine Last Friday of the Month 5k SB	24:58	60.62	5km
15 Oct	Thurrock Harriers 1 Mile Track Race	7:44	56.02	1mi
15 Oct	Thurrock Harriers 5k Track Race PB	24:00	63.07	5000m
5 Oct	Southend Classic 10k	52:36	58.71	10km
26 Sep	Serpentine Last Friday of the Month 5k	25:11	60.10	5km
29 Aug	Serpentine 5K	26:22	57.41	5km
25 Aug	Barking Park 5KM	25:36	59.12	5km
10 Aug	Little Havens 5K	25:43	58.86	5km
25 Jul	LFOTM 5KM	26:29	57.15	5km
29 Jun	Horndon-on-the-hill 10K road race	54:11	56.99	10km
20 Jun	Serpentine 5km	25:15	59.94	5km
14 Jun	Fetch London One Mile Challenge No2		0.00	1mi
8 Jun	Southend Half Marathon SB	1:53:46	58.21	13.1mi
1 Jun	Essex PB 5 PB	40:46	60.19	5mi
30 May	Serpentine 5k	25:15	59.63	5km
25 Apr	Serpentine Last Friday of the Month 5k	25:40	58.66	5km
13 Apr	London Marathon PB	4:36:06	49.44	26.2mi
30 Mar	Paddock Wood Half Marathon	1:56:46	56.72	13.1mi
28 Mar	Serpentine Last Friday of the Month 5k	26:23	57.07	5km
19 Mar	Thurrock Harriers 1 Mile Track race	7:43	55.84	1mi
9 Mar	Brentwood Half Marathon	1:59:18	55.51	13.1mi
29 Feb	Serpentine LFOM	25:39	58.70	5km
20 Feb	Thurrock Harriers 1m Track Race	7:43	55.84	1mi
25 Jan	Serpentine Last Friday of the Month 5km	27:50	54.10	5km
2007		Result	WAVA	Distance
26 Oct	Serpentine Last Friday of the Month 5k	26:03	57.80	5km
7 Oct	Southend Classic 10k SB	57:12	53.68	10km
28 Sep	Serpentine Last Friday of the Month 5k	27:11	55.39	5km
22 Sep	East London Festival of Mile Running SB	8:11	52.66	1mi
31 Aug	Serpentine Last Friday of the Month 5k SB	25:52	58.21	5km
27 Aug	Barking 5k	25:57	58.02	5km
12 Aug	Little Havens 5k	26:31	56.78	5km
27 Jul	Serpentine Last Friday of the Month 5k	27:16	55.22	5km
29 Jun	Serpentine Last Friday of the Month 5k	28:15	53.30	5km
25 May	Serpentine Last Friday	28:33	52.49	5km
13 May	Essex PB5 SB	46:44	52.24	5mi
27 Apr	Serpentine Last Friday of the Month 5k	28:13	53.11	5km
2006		Result	WAVA	Distance
29 Dec	Serpentine Last Friday of the Month 5K SB	27:45	54.01	5km
30 Oct	Dublin Marathon SB	5:19:31	42.52	26.2mi
29 Jan	Benfleet 15 PB	2:31:34	50.03	15mi
8 Jan	William Edwards School 10km SB	52:18	58.12	10km
2005		Result	WAVA	Distance
2 Oct	Southend Classic 10k PB	49:51	60.97	10km
11 Sep	Canvey Island 10k	51:51	58.62	10km
29 Aug	Barking Park 5km SB	24:34	60.76	5km
13 Mar	Banbury 15	2:24:49	0.00	15mi
30 Jan	Benfleet 15 SB	2:41:22	46.81	15mi
2004		Result	WAVA	Distance
3 Oct	Southend Classic 10K SB	51:40	58.58	10km
5 Sep	Canvey Island Rotary 5K	27:48	53.50	5km
30 Aug	Barking Park 5KM	25:32	58.25	5km
25 Jul	London Chest Hospital 10K (Hackney)	55:37	54.42	10km
10 Jul	Thanet 10KM	55:24	54.63	10km
27 Jun	Horndon Feast & Fayre 10KM	55:37	54.42	10km
13 Jun	Southend Half Marathon SB	2:02:03	53.34	13.1mi
30 May	BAD 5	42:22	56.92	5mi
30 Apr	Serpentine Last Friday of the Month 5k SB	25:23	58.42	5km
25 Apr	Nicola's 5	43:28	55.47	5mi
4 Apr	Essex PB 5 SB	41:25	58.22	5mi
26 Mar	Serpentine Last Friday of the Month 5k	26:17	56.42	5km
14 Mar	Banbury 15 SB	2:35:19	48.47	15mi
2003		Result	WAVA	Distance
5 Oct	Southend Classic 10K SB	1:00:10	50.11	10km
25 Aug	Barking Park 5km SB	29:34	50.16	5km
1986		Result	WAVA	Distance
25 May	Sport Aid SB	1:45:00	29.24	10km

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	13	20	25	84	80	0	0	0	0	0	0	0	223
2023	33	19	27	59	49	0	0	0	0	0	0	0	187
2022	19	31	64	38	46	77	18	21	16	30	5	6	373
2022	46	32	14	26	45	54	5	15	32	29	26	0	324
2021	8	27	32	63	64	117	68	60	41	28	21	22	551
2021	29	29	14	46	18	53	36	34	24	16	1	0	299
2020	10	12	6	14	32	34	82	116	105	99	29	31	570
2020	0	0	1	0	12	25	2	0	12	21	6	0	78
2019	4	7	15	8	9	8	8	5	5	10	24	14	116
2019	16	5	0	0	7	0	0	1	13	20	11	8	82
2018	0	0	22	11	13	11	11	0	11	33	23	8	143
2018	11	0	0	1	0	3	0	0	0	7	0	0	22
2017	3	0	79	79	16	40	25	57	48	22	6	3	380
2017	15	0	7	11	1	0	21	0	0	1	0	0	55
2016	2	7	2	0	6	0	0	2	3	2	3	2	29
2016	32	27	18	6	2	14	13	24	8	7	13	4	168
2016	0	2	0	0	0	0	0	0	10	0	0	0	12
2015	12	3	24	11	2	7	25	0	0	2	0	0	85
2015	13	15	40	20	8	4	21	7	19	68	47	1	263
2015	0	4	0	8	0	0	0	0	16	0	0	0	28
2014	0	2	4	4	0	0	2	1	2	7	22	6	51
2014	31	35	45	18	55	13	11	37	1	0	39	12	296
2014	55	28	51	34	46	74	69	13	22	6	10	13	422
2013	8	10	15	18	8	1	0	0	14	4	0	4	81
2013	24	19	12	37	47	36	30	15	51	26	0	0	298
2013	89	81	110	90	52	33	60	47	12	56	116	73	821
2012	0	4	32	34	18	14	0	0	5	6	30	10	152
2012	105	101	65	41	27	104	118	110	102	67	31	0	872
2012	83	45	102	85	91	51	68	87	104	114	83	93	1008
2011	59	75	38	105	60	55	48	85	17	0	2	11	555
2011	22	32	79	82	67	0	107	117	0	8	34	3	550
2010	105	126	210	93	42	72	36	54	78	91	20	33	960
2010	0	0	0	0	0	0	102	74	44	22	22	7	270
2009	200	72	110	160	139	103	103	92	38	100	114	60	1292
2008	172	190	146	132	189	151	162	127	206	193	201	176	2045
2007	24	0	0	44	89	45	94	106	44	102	79	25	652
2006	106	120	56	56	55	61	129	63	44	77	31	13	811
2005	151	74	112	95	115	33	112	78	117	223	56	106	1273
2004	5	0	21	42	0	0	0	0	31	137	136	84	456

Mon 1st May May 1	Tue 2nd May May 2	Wed 3rd May May 3	Thu 4th May May 4	Fri 5th May May 5	Sat 6th May May 6	Sun 7th May May 7
3.9mi, 1:20:02 Walk - General Split Summary === 1) 1mi - 21:32(21:32/mi) 100/129bpm [2153b/mi] 108cal 57/69rpm 2.79/3.61mph 2) 1mi - 20:29(20:29/mi) 108/183bpm [2213b/mi] 102cal 58/63rpm 2.93/3.84mph 3) 1mi - 20:37(20:37/mi) 98/122bpm [2020b/mi] 65cal 58/62rpm 2.91/4.66mph 4) 0.86mi - 17:24(20:17/mi) 96/107bpm [1947b/mi] 52cal 58/62rpm 2.96/3.7mph Add a comment 0.5mi, 9:35 Walk - General Split Summary === 1) 0.47mi - 9:35(20:35/mi) 110/125bpm [2264b/mi] 62cal 58/62rpm 2.91/3.88mph Add a comment 3.2mi, 40:00 Run - General RHR 47 Split Summary === 1) 0.88mi - 10:00(11:19/mi) 132/143bpm [1494b/mi] 85cal 5.3/6.1mph 2) 0.15mi - 3:00(19:52/mi) 119/141bpm [2364b/mi] 20cal 3.02/5.49mph 3) 0.88mi - 10:00(11:21/mi) 143/158bpm [1624b/mi] 91cal 5.28/5.85mph 4) 0.15mi - 3:00(19:40/mi) 120/149bpm [2361b/mi] 17cal 3.05/4.74mph 5) 0.9mi - 10:00(11:10/mi) 146/156bpm [1631b/mi] 91cal 5.37/5.68mph 6) 0.2mi - 4:00(19:46/mi) 125/157bpm [2470b/mi] 21cal 3.04/5.7mph A little further than last Monday same session so all good 1st May 2023, 12:51pm Alice the Camel wrote: Well done! 1st May 2023, 12:57pm Ness wrote: Well done 😀 1st May 2023, 12:57pm Ness wrote: Well done 😀 Add a comment 0.8mi, 16:33 Walk - General Split Summary === 1) 0.84mi - 16:33(19:44/mi) 88/118bpm [1736b/mi] 61cal 59/65rpm 3.04/3.84mph Add a comment	2.5mi, 50:52 Walk - General Split Summary === 1) 1mi - 20:39(20:39/mi) 103/134bpm [2127b/mi] 110cal 59/63rpm 2.91/4.3mph 2) 1mi - 20:13(20:13/mi) 100/192bpm [2021b/mi] 80cal 58/62rpm 2.97/3.65mph 3) 0.49mi - 10:01(20:34/mi) 95/99bpm [1953b/mi] 30cal 58/64rpm 2.92/3.65mph Add a comment 2.1mi, 28:04 Run - General Split Summary === 1) 0.04mi - 30(11:34/mi) 93/114bpm [1075b/mi] 1cal 5.19/5.85mph 2) 0.03mi - 30(16:48/mi) 124/128bpm [2084b/mi] 3cal 3.57/5.7mph 3) 0.05mi - 30(10:37/mi) 125/130bpm [1328b/mi] 4cal 5.65/5.91mph 4) 0.03mi - 30(17:29/mi) 126/130bpm [2203b/mi] 4cal 3.43/5.7mph 5) 0.05mi - 30(10:49/mi) 117/124bpm [1266b/mi] 3cal 5.55/5.57mph 6) 0.03mi - 30(17:46/mi) 124/129bpm [2204b/mi] 4cal 3.38/5.66mph 7) 0.05mi - 30(10:23/mi) 118/129bpm [1225b/mi] 3cal 5.78/5.85mph 8) 0.02mi - 30(20:00/mi) 127/134bpm [2541b/mi] 4cal 3/5.8mph 9) 0.05mi - 30(10:48/mi) 118/124bpm [1275b/mi] 3cal 5.55/5.63mph 10) 0.03mi - 30(17:44/mi) 123/128bpm [2182b/mi] 3cal 3.38/5.63mph 11) 0.05mi - 30(10:39/mi) 121/127bpm [1289b/mi] 3cal 5.63/5.66mph 12) 0.03mi - 30(17:29/mi) 122/126bpm [2133b/mi] 3cal 3.43/5.66mph 13) 0.05mi - 30(9:49/mi) 116/122bpm [1138b/mi] 3cal 6.12/6.16mph 14) 0.03mi - 30(16:20/mi) 123/126bpm [2008b/mi] 3cal 3.68/6.07mph 15) 0.05mi - 30(11:00/mi) 115/124bpm [1264b/mi] 3cal 5.46/5.68mph 16) 0.03mi - 30(17:58/mi) 124/126bpm [2227b/mi] 4cal 3.34/5.68mph 17) 0.04mi - 30(11:18/mi) 116/124bpm [1310b/mi] 3cal 5.31/5.68mph 18) 0.03mi - 30(16:10/mi) 125/127bpm [2020b/mi] 4cal 3.71/5.7mph 19) 0.05mi - 30(10:47/mi) 118/125bpm [1272b/mi] 3cal 5.57/5.89mph 20) 0.03mi - 30(18:01/mi) 125/129bpm [2252b/mi] 4cal 3.33/5.85mph 21) 0.04mi - 30(11:29/mi) 120/125bpm [1378b/mi] 3cal 5.23/5.66mph 22) 0.03mi - 30(19:33/mi) 125/127bpm [2444b/mi] 4cal 3.07/5.53mph 23) 0.04mi - 30(12:01/mi) 120/127bpm [1443b/mi] 3cal 4.99/5.3mph 24) 0.03mi - 30(15:05/mi) 127/129bpm [1916b/mi] 4cal 3.98/5.41mph 25) 0.04mi - 30(11:30/mi) 119/127bpm [1369b/mi] 3cal 5.22/5.53mph 26) 0.03mi - 30(17:41/mi) 123/127bpm [2175b/mi] 3cal 3.39/5.53mph 27) 0.04mi - 30(11:12/mi) 116/123bpm [1298b/mi] 3cal 5.36/5.55mph 28) 0.03mi - 30(18:33/mi) 124/128bpm [2301b/mi] 3cal 3.23/5.55mph 29) 0.04mi - 30(11:55/mi) 117/125bpm [1395b/mi] 3cal 5.03/5.32mph 30) 0.05mi - 30(10:05/mi) 129/134bpm [1301b/mi] 4cal 5.95/5.85mph 31) 0.03mi - 30(17:57/mi) 126/131bpm [2263b/mi] 4cal 3.34/5.85mph 32) 0.04mi - 30(11:25/mi) 117/122bpm [1336b/mi] 3cal 5.25/5.8mph 33) 0.03mi - 30(15:17/mi) 126/132bpm [1925b/mi] 3cal 3.93/5.87mph 34) 0.05mi - 30(10:53/mi) 120/128bpm [1305b/mi] 3cal 5.52/5.7mph 35) 0.03mi - 30(18:10/mi) 123/127bpm [2235b/mi] 3cal 3.3/5.7mph 36) 0.05mi - 30(10:58/mi) 119/127bpm [1305b/mi] 3cal 5.47/5.89mph 37) 0.05mi - 30(10:59/mi) 128/132bpm [1407b/mi] 4cal 5.46/5.68mph 38) 0.03mi - 30(16:56/mi) 126/130bpm [2134b/mi] 4cal 3.54/5.63mph 39) 0.05mi - 30(10:56/mi) 118/130bpm [1291b/mi] 3cal 5.48/5.7mph 40) 0.03mi - 30(15:29/mi) 125/129bpm [1936b/mi] 4cal 3.87/5.7mph 41) 0.04mi - 30(11:20/mi) 118/128bpm [1338b/mi] 3cal 5.29/5.55mph 42) 0.03mi - 30(15:27/mi) 127/134bpm [1961b/mi] 4cal 3.89/5.61mph 43) 0.05mi - 30(10:42/mi) 120/126bpm [1285b/mi] 3cal 5.61/6.3mph 44) 0.05mi - 30(9:52/mi) 125/128bpm [1234b/mi] 3cal 6.08/6.35mph 45) 0.03mi - 30(19:46/mi) 127/129bpm [2510b/mi] 4cal 3.04/6.35mph 46) 0.05mi - 30(10:30/mi) 122/126bpm [1280b/mi] 3cal 5.72/6.22mph 47) 0.03mi - 30(17:19/mi) 127/129bpm [2199b/mi] 3cal 3.47/6.2mph 48) 0.04mi - 30(12:34/mi) 122/127bpm [1532b/mi] 3cal 4.78/5.82mph 49) 0.04mi - 30(11:38/mi) 131/134bpm [1524b/mi] 4cal 5.16/5.97mph 50) 0.03mi - 30(18:01/mi) 120/132bpm [2163b/mi] 3cal 3.33/5.93mph 51) 0.05mi - 30(10:03/mi) 115/124bpm [1156b/mi] 2cal 5.97/6.18mph 52) 0.02mi - 30(20:41/mi) 125/128bpm [2585b/mi] 3cal 2.9/6.1mph 53) 0.05mi - 30(10:08/mi) 115/129bpm [1165b/mi] 2cal 5.93/6.59mph 54) 0.03mi - 30(17:31/mi) 124/128bpm [2172b/mi] 3cal 3.42/6.16mph 55) 0.04mi - 30(11:59/mi) 116/122bpm [1390b/mi] 2cal 5.01/5.34mph 56) 0.05mi - 30(10:13/mi) 127/134bpm [1298b/mi] 3cal 5.87/5.7mph 57) 0.01mi - 4(10:34/mi) 139/141bpm [1468b/mi] 5.68/5.72mph Add a comment 1.3mi, 25:35 Walk - General Split Summary === 1) 1mi - 19:23(19:23/mi) 93/106bpm [1802b/mi] 79cal 61/65rpm 3.1/3.9mph 2) 0.32mi - 6:13(19:26/mi) 87/91bpm [1690b/mi] 19cal 60/62rpm 3.09/3.63mph Add a comment	0.8mi, 17:33 Walk - General Split Summary === 1) 0.77mi - 17:33(22:43/mi) 98/123bpm [2226b/mi] 86cal 57/72rpm 2.64/5.36mph Add a comment 3.1mi, 40:00 Run - General 2 min walk 4 x 8min run, 1 min walk 2 min walk RHR 69 higher than yesterday tough night shift not enough sleep not as far as last Wednesday but pleasantly surprised i managed 5km Split Summary === 1) 0.1mi - 2:00(20:55/mi) 88/95bpm [1841b/mi] 7cal 2.87/3.17mph 2) 0.67mi - 8:00(12:01/mi) 121/132bpm [1453b/mi] 62cal 5/5.34mph 3) 0.05mi - 1:00(20:25/mi) 121/131bpm [2470b/mi] 7cal 2.94/4.78mph 4) 0.67mi - 8:00(12:00/mi) 130/141bpm [1560b/mi] 67cal 5/5.3mph 5) 0.05mi - 1:00(21:43/mi) 124/133bpm [2693b/mi] 7cal 2.76/5.01mph 6) 0.7mi - 8:00(11:27/mi) 133/141bpm [1522b/mi] 67cal 5.24/5.57mph 7) 0.05mi - 1:00(19:14/mi) 129/139bpm [2482b/mi] 8cal 3.12/5.55mph 8) 0.7mi - 8:00(11:27/mi) 137/145bpm [1569b/mi] 69cal 5.24/5.55mph 9) 0.05mi - 1:00(19:35/mi) 130/145bpm [2546b/mi] 7cal 3.06/5.38mph 10) 0.09mi - 2:00(21:35/mi) 106/114bpm [2288b/mi] 5cal 2.78/2.92mph Add a comment 0.2mi, 4:53 Walk - General Split Summary === 1) 0.23mi - 4:53(20:55/mi) 82/89bpm [1715b/mi] 16cal 58/62rpm 2.87/4.22mph Add a comment 3mi, 1:04:41 Walk - General Split Summary === 1) 1mi - 21:21(21:21/mi) 93/115bpm [1986b/mi] 87cal 58/64rpm 2.81/3.13mph 2) 1mi - 21:18(21:18/mi) 85/115bpm [1810b/mi] 62cal 57/62rpm 2.82/3.13mph 3) 1mi - 22:02(22:05/mi) 86/107bpm [1899b/mi] 62cal 57/65rpm 2.72/3.49mph Add a comment	1mi, 23:40 Walk - General Split Summary === 1) 1mi - 23:08(23:08/mi) 102/137bpm [2360b/mi] 116cal 58/119rpm 2.59/3.72mph 2) 0.02mi - 28(23:11/mi) 106/109bpm [2458b/mi] 2cal 59/62rpm 2.59/2.84mph 3) 0mi - 3(23:36/mi) 101/101bpm [2384b/mi] 62/62rpm 2.54/2.71mph Add a comment 2.8mi, 1:03:35 Walk - General Split Summary === 1) 1mi - 22:11(22:11/mi) 87/121bpm [1930b/mi] 79cal 56/64rpm 2.7/3.49mph 2) 1mi - 23:03(23:03/mi) 83/94bpm [1913b/mi] 65cal 57/62rpm 2.6/3.9mph 3) 0.76mi - 18:21(24:12/mi) 82/95bpm [1984b/mi] 49cal 57/68rpm 2.48/3.61mph Add a comment	3.4mi, 45:00 Run - General Split Summary Wore my new shoes the all black pair Asics nimbus 25 oh boy they felt bouncy also felt like my legs were going faster than my body which was trying to catch up. I don't normally go for a run this late but felt like it after work === Walk 5 minutes 1) 0.26mi - 5:00(19:23/mi) 84/96bpm [1629b/mi] 18cal 3.09/3.65mph Run 20 minutes 2) 1mi - 11:38(11:38/mi) 133/144bpm [1547b/mi] 102cal 5.16/5.51mph 3) 0.75mi - 8:22(11:10/mi) 145/150bpm [1619b/mi] 80cal 5.37/5.55mph Walk 5 minutes 4) 0.25mi - 5:00(19:38/mi) 112/150bpm [2200b/mi] 21cal 3.06/5.41mph Run 10 minutes 5) 0.89mi - 10:00(11:13/mi) 146/157bpm [1637b/mi] 93cal 5.35/5.87mph Walk 5 minutes 6) 0.25mi - 5:00(20:20/mi) 119/156bpm [2420b/mi] 22cal 2.95/5.26mph 5th May 2023, 10:20pm Alice the Camel wrote: Nicely done! 5th May 2023, 10:35pm Night-owl wrote: Thanks Alice 6th May 2023, 8:49am Ness wrote: Well done 😀 6th May 2023, 9:10am Night-owl wrote: Thanks Ness Add a comment 1mi, 22:33 Walk - General Split Summary === 1) 1mi - 21:24(21:24/mi) 92/103bpm [1969b/mi] 85cal 58/63rpm 2.8/4.86mph 2) 0.03mi - 1:09(40:06/mi) 93/96bpm [3729b/mi] 4cal 61/62rpm 1.5/3.21mph Add a comment 1.7mi, 40:44 Walk - General Pre work walk to squish a bug Split Summary === 1) 1mi - 23:18(23:18/mi) 83/92bpm [1934b/mi] 75cal 57/62rpm 2.57/3.13mph 2) 0.74mi - 17:25(23:34/mi) 82/102bpm [1933b/mi] 49cal 57/62rpm 2.55/2.98mph Add a comment	1mi, 22:21 Walk - General Split Summary === 1) 1mi - 21:51(21:51/mi) 89/93bpm [1945b/mi] 81cal 58/65rpm 2.74/4.76mph 2) 0.02mi - 30(22:33/mi) 88/89bpm [1985b/mi] 1cal 61/63rpm 2.66/3.47mph Add a comment 1mi, 21:28 Walk - General Bug squishing Split Summary === 1) 1mi - 21:23(21:23/mi) 79/119bpm [1689b/mi] 63cal 59/69rpm 2.81/3.49mph 2) 0mi - 5(36:06/mi) 82/82bpm [2960b/mi] 59/69rpm 1.66/1.5mph Add a comment	0.4mi, 9:39 Walk - General Split Summary === 1) 0.43mi - 9:39(22:13/mi) 114/152bpm [2532b/mi] 67cal 58/62rpm 2.7/3.4mph Add a comment 2mi, 23:08 Run - General Split Summary === 1) 0.7mi - 8:57(12:46/mi) 127/141bpm [1622b/mi] 75cal 4.7/5.99mph 2) 0.53mi - 5:39(10:35/mi) 147/158bpm [1555b/mi] 55cal 5.67/6.55mph 3) 0.77mi - 8:31(11:05/mi) 145/156bpm [1606b/mi] 82cal 5.42/6.49mph 7th May 2023, 1:24pm Ness wrote: Well done 👍 7th May 2023, 1:29pm Night-owl wrote: Thank you Add a comment 0.6mi, 11:22 Walk - General Split Summary === 1) 0.56mi - 11:22(20:29/mi) 103/145bpm [2109b/mi] 64cal 58/62rpm 2.93/3.7mph Add a comment 1mi, 10:00 Run - Time Trial Split Summary === 1) 0.25mi - 2:33(10:13/mi) 123/140bpm [1257b/mi] 19cal 5.87/6.12mph 2) 0.25mi - 2:30(9:58/mi) 142/149bpm [1416b/mi] 23cal 6.02/6.07mph 3) 0.25mi - 2:36(10:23/mi) 151/158bpm [1569b/mi] 25cal 5.77/6.03mph 4) 0.25mi - 2:22(9:27/mi) 150/156bpm [1418b/mi] 23cal 6.35/6.43mph Add a comment 1.3mi, 26:57 Walk - General Split Summary === 1) 1mi - 20:29(20:29/mi) 85/97bpm [1741b/mi] 71cal 58/62rpm 2.93/3.74mph 2) 0.31mi - 6:28(20:48/mi) 83/86bpm [1727b/mi] 19cal 58/62rpm 2.88/3.51mph Add a comment
Mon 8th May May 8	Tue 9th May May 9	Wed 10th May May 10	Thu 11th May May 11	Fri 12th May May 12	Sat 13th May May 13	Sun 14th May May 14
1.4mi, 32:22 Walk - General Split Summary === 1) 1mi - 22:22(22:22/mi) 100/118bpm [2237b/mi] 112cal 58/65rpm 2.68/3.72mph 2) 0.44mi - 10:00(22:54/mi) 107/118bpm [2450b/mi] 54cal 58/62rpm 2.62/3.44mph Add a comment 3.7mi, 45:21 Run - General 3 x 10 minutes run 3rd one partly on grass. Added extra bit on to squish bug. It was not far from home 😊 Split Summary === 1) 0.89mi - 10:00(11:17/mi) 142/151bpm [1602b/mi] 94cal 5.32/6.03mph 2) 0.15mi - 3:00(19:55/mi) 118/148bpm [2351b/mi] 19cal 3.01/5.24mph 3) 0.91mi - 10:00(11:03/mi) 146/154bpm [1613b/mi] 96cal 5.43/5.93mph 4) 0.16mi - 3:00(19:19/mi) 126/152bpm [2435b/mi] 21cal 3.1/5.74mph 5) 0.9mi - 10:00(11:05/mi) 152/159bpm [1686b/mi] 102cal 5.41/5.82mph 6) 0.2mi - 4:00(19:41/mi) 126/155bpm [2481b/mi] 22cal 3.05/5.68mph 7) 0.48mi - 5:21(11:13/mi) 148/158bpm [1661b/mi] 52cal 5.35/5.99mph 8th May 2023, 7:47pm Ness wrote: Excellent 9th May 2023, 6:21am Night-owl wrote: Thank you Add a comment 0.4mi, 8:56 Walk - General Split Summary === 1) 0.44mi - 8:56(20:06/mi) 106/118bpm [2131b/mi] 56cal 60/64rpm 2.98/3.97mph Add a comment	1.9mi, 42:48 Walk - General Split Summary === 1) 1mi - 23:53(23:53/mi) 78/114bpm [1864b/mi] 68cal 58/67rpm 2.51/3.53mph 2) 0.87mi - 18:54(21:42/mi) 77/91bpm [1671b/mi] 48cal 58/63rpm 2.76/3.44mph Add a comment 1mi, 19:09 Walk - General Split Summary === 1) 1mi - 19:09(19:13/mi) 96/108bpm [1845b/mi] 88cal 62/68rpm 3.12/4.49mph Add a comment	2.1mi, 45:39 Walk - General Split Summary === 1) 1mi - 22:11(22:11/mi) 132/174bpm [2928b/mi] 194cal 56/62rpm 2.7/3.97mph 2) 1mi - 21:15(21:15/mi) 140/175bpm [2974b/mi] 196cal 57/73rpm 2.83/3.59mph 3) 0.1mi - 2:14(23:11/mi) 143/159bpm [3315b/mi] 21cal 56/62rpm 2.59/2.88mph Add a comment 0.7mi, 15:12 Walk - General Split Summary === 1) 0.73mi - 15:12(20:42/mi) 110/124bpm [2277b/mi] 99cal 58/63rpm 2.9/3.86mph Add a comment 3.2mi, 40:00 Run - General 4 x 8 minutes run with 1 minute walk recovery Feeling tired from hectic night shift. Had planned on not running today but forgot physio appointment tomorrow morning and time will be short Sluggish slow start and not quite as far as last Wednesday but still over 5km Split Summary === 1) 0.1mi - 2:00(20:35/mi) 87/93bpm [1791b/mi] 7cal 2.91/3.07mph 2) 0.69mi - 8:00(11:39/mi) 125/135bpm [1457b/mi] 66cal 5.15/5.45mph 3) 0.05mi - 1:00(19:58/mi) 119/136bpm [2377b/mi] 7cal 3/5.24mph 4) 0.73mi - 8:00(11:02/mi) 132/139bpm [1456b/mi] 69cal 5.44/5.66mph 5) 0.04mi - 1:00(22:29/mi) 129/138bpm [2900b/mi] 8cal 2.67/5.32mph 6) 0.7mi - 8:00(11:26/mi) 138/146bpm [1578b/mi] 72cal 5.25/5.8mph 7) 0.05mi - 1:00(19:53/mi) 134/146bpm [2665b/mi] 8cal 3.02/5.47mph 8) 0.73mi - 8:00(10:58/mi) 143/149bpm [1568b/mi] 75cal 5.47/5.93mph 9) 0.05mi - 1:00(21:28/mi) 135/146bpm [2898b/mi] 8cal 2.79/5.82mph 10) 0.1mi - 2:00(19:15/mi) 116/126bpm [2233b/mi] 8cal 3.12/3.34mph 10th May 2023, 4:14pm Ness wrote: Well done for touching it out! 10th May 2023, 4:14pm tipsku wrote: Well done, you're keeping up the great work you've been putting in for months. I hope physio tomorrow is good 10th May 2023, 4:15pm Ness wrote: toughing it excuse stoopid autocorrect 10th May 2023, 4:29pm Night-owl wrote: Thank you both. No worries Ness tipsku just a sports massage but thank you Add a comment 0.7mi, 13:43 Walk - General Split Summary === 1) 0.66mi - 13:43(20:44/mi) 99/109bpm [2053b/mi] 70cal 57/63rpm 2.89/4.15mph Add a comment	1mi, 23:01 Walk - General Split Summary === 1) 1mi - 22:21(22:21/mi) 101/122bpm [2258b/mi] 120cal 58/63rpm 2.68/3.61mph 2) 0.02mi - 39(27:08/mi) 110/113bpm [2984b/mi] 3cal 61/63rpm 2.21/3.47mph Add a comment 0.7mi, 16:34 Walk - General Split Summary === 1) 0.65mi - 16:34(25:25/mi) 91/104bpm [2313b/mi] 69cal 58/64rpm 2.36/2.98mph Add a comment 0mi, 52:23 Cross - Physiotherapy Sports massage Add a comment 3.1mi, 1:09:26 Walk - General Split Summary === 1) 1mi - 22:47(22:47/mi) 95/127bpm [2165b/mi] 101cal 56/62rpm 2.63/3.13mph 2) 1mi - 23:58(23:58/mi) 90/130bpm [2156b/mi] 78cal 56/63rpm 2.5/3.23mph 3) 1mi - 20:23(20:23/mi) 92/116bpm [1875b/mi] 71cal 60/72rpm 2.94/3.97mph 4) 0.12mi - 2:18(18:56/mi) 129/203bpm [2441b/mi] 18cal 62/69rpm 3.17/3.8mph Add a comment 4.5mi, 1:35:56 Walk - General Split Summary === 1) 1mi - 20:17(20:17/mi) 78/95bpm [1582b/mi] 59cal 60/68rpm 2.96/3.57mph 2) 1mi - 20:43(20:43/mi) 86/108bpm [1782b/mi] 67cal 58/63rpm 2.89/3.3mph 3) 1mi - 21:27(21:27/mi) 63/85bpm [1351b/mi] 27cal 58/64rpm 2.8/3.13mph 4) 1mi - 21:29(21:29/mi) 74/90bpm [1590b/mi] 50cal 58/113rpm 2.79/3.28mph 5) 0.54mi - 12:00(22:15/mi) 83/99bpm [1847b/mi] 36cal 57/62rpm 2.7/3.7mph Add a comment	1.7mi, 36:30 Walk - General Split Summary === 1) 1mi - 21:23(21:23/mi) 78/92bpm [1668b/mi] 61cal 59/68rpm 2.81/3.99mph 2) 0.71mi - 15:07(21:22/mi) 78/83bpm [1667b/mi] 40cal 59/63rpm 2.81/3.28mph Add a comment	1mi, 20:40 Walk - General Split Summary === 1) 1mi - 20:27(20:27/mi) 91/102bpm [1861b/mi] 83cal 60/66rpm 2.93/3.99mph 2) 0.01mi - 13(22:04/mi) 91/92bpm [2008b/mi] 60/62rpm 2.72/2.92mph Add a comment 0.2mi, 5:21 Walk - General Split Summary === 1) 0.19mi - 5:21(27:58/mi) 91/105bpm [2545b/mi] 24cal 59/64rpm 2.15/3.05mph Add a comment 2mi, 25:11 Run - General Run walk home Split Summary === 1) 0.09mi - 1:00(11:26/mi) 115/129bpm [1315b/mi] 7cal 5.25/6.01mph 2) 0.05mi - 50(17:56/mi) 120/129bpm [2153b/mi] 6cal 3.34/5.59mph 3) 0.1mi - 1:00(9:57/mi) 118/125bpm [1174b/mi] 7cal 6.03/6.35mph 4) 0.05mi - 50(17:38/mi) 121/128bpm [2134b/mi] 7cal 3.4/6.18mph 5) 0.1mi - 1:00(10:11/mi) 120/132bpm [1222b/mi] 7cal 5.89/6.01mph 6) 0.04mi - 50(19:25/mi) 130/136bpm [2524b/mi] 7cal 3.09/6.01mph 7) 0.1mi - 1:00(10:22/mi) 125/137bpm [1296b/mi] 8cal 5.79/6.07mph 8) 0.05mi - 50(16:58/mi) 131/138bpm [2223b/mi] 7cal 3.53/5.72mph 9) 0.1mi - 1:00(9:56/mi) 126/135bpm [1252b/mi] 8cal 6.04/6.37mph 10) 0.04mi - 50(19:10/mi) 127/137bpm [2433b/mi] 7cal 3.13/6.1mph 11) 0.1mi - 1:00(10:11/mi) 125/137bpm [1272b/mi] 8cal 5.9/6.12mph 12) 0.04mi - 50(19:13/mi) 128/137bpm [2461b/mi] 7cal 3.12/6.07mph 13) 0.1mi - 1:00(10:16/mi) 122/134bpm [1253b/mi] 7cal 5.84/6.01mph 14) 0.05mi - 50(18:31/mi) 130/134bpm [2407b/mi] 7cal 3.24/6.01mph 15) 0.1mi - 1:00(10:22/mi) 127/137bpm [1318b/mi] 8cal 5.78/6.12mph 16) 0.04mi - 50(19:21/mi) 130/137bpm [2515b/mi] 7cal 3.1/5.68mph 17) 0.09mi - 1:00(10:44/mi) 126/138bpm [1352b/mi] 8cal 5.59/5.8mph 18) 0.04mi - 50(20:04/mi) 131/137bpm [2629b/mi] 7cal 2.99/5.51mph 19) 0.1mi - 1:00(9:49/mi) 127/135bpm [1247b/mi] 8cal 6.11/6.32mph 20) 0.04mi - 50(19:09/mi) 131/143bpm [2509b/mi] 7cal 3.13/6.24mph 21) 0.1mi - 1:00(10:15/mi) 125/134bpm [1282b/mi] 7cal 5.85/6.16mph 22) 0.04mi - 50(20:00/mi) 126/134bpm [2521b/mi] 7cal 3/5.95mph 23) 0.09mi - 1:00(11:08/mi) 121/131bpm [1347b/mi] 7cal 5.39/6.07mph 24) 0.04mi - 50(19:39/mi) 127/135bpm [2495b/mi] 6cal 3.05/5.93mph 25) 0.1mi - 1:00(10:17/mi) 124/135bpm [1274b/mi] 7cal 5.84/5.95mph 26) 0.05mi - 50(18:20/mi) 132/137bpm [2421b/mi] 7cal 3.27/5.89mph 27) 0.1mi - 1:00(10:22/mi) 129/137bpm [1337b/mi] 8cal 5.79/5.97mph 28) 0.02mi - 21(17:32/mi) 135/138bpm [2366b/mi] 3cal 3.42/5.8mph 13th May 2023, 10:56am Ness wrote: Very good 13th May 2023, 11:01am Night-owl wrote: Thank you Add a comment 0.7mi, 13:41 Walk - General Split Summary === 1) 0.67mi - 13:41(20:19/mi) 104/111bpm [2112b/mi] 80cal 59/69rpm 2.95/3.99mph Add a comment 3.1mi, 33:09 Run - General Officially 33:08 73 seconds quickly than 2 weeks ago Split Summary === 1) 1mi - 10:52(10:52/mi) 135/146bpm [1467b/mi] 97cal 5.52/5.93mph 2) 1mi - 10:45(10:45/mi) 146/151bpm [1569b/mi] 105cal 5.58/6.24mph 3) 1mi - 10:31(10:31/mi) 150/154bpm [1577b/mi] 106cal 5.71/6.1mph 4) 0.1mi - 1:02(10:10/mi) 154/156bpm [1566b/mi] 10cal 5.9/5.95mph 13th May 2023, 10:55am Ness wrote: Well done 👍 13th May 2023, 10:58am Night-owl wrote: Thank you 13th May 2023, 7:04pm Mrs Jigs (Luverlylegs) wrote: Nice 👍 13th May 2023, 7:35pm Night-owl wrote: Thank you Add a comment 2.6mi, 45:54 Walk - General Split Summary === 1) 1mi - 17:53(17:53/mi) 88/92bpm [1574b/mi] 66cal 64/71rpm 3.36/4.44mph 2) 1mi - 17:52(17:52/mi) 87/95bpm [1555b/mi] 57cal 64/71rpm 3.36/4.8mph 3) 0.58mi - 10:09(17:22/mi) 89/95bpm [1546b/mi] 33cal 64/70rpm 3.45/4.36mph Add a comment	2.6mi, 56:22 Walk - General Went for walk to pinpoint the spot where the footpath ended. Noticed a set of steps in the undergrowth curious went up them on way back. Alas 55 not 39. Hardly anyone goes up them so overgrown. I didnt end up anywhere exciting No Narnia Split Summary === 1) 1mi - 22:11(22:11/mi) 115/169bpm [2551b/mi] 143cal 56/64rpm 2.7/4.3mph 2) 1mi - 22:26(22:26/mi) 90/127bpm [2019b/mi] 60cal 57/64rpm 2.68/3.99mph 3) 0.55mi - 11:45(21:27/mi) 88/106bpm [1887b/mi] 30cal 57/62rpm 2.8/3.32mph Add a comment 3.4mi, 1:12:43 Walk - General Bug squishing Split Summary === 1) 1mi - 21:49(21:49/mi) 97/174bpm [2116b/mi] 98cal 57/63rpm 2.75/4.15mph 2) 1mi - 21:18(21:18/mi) 82/127bpm [1747b/mi] 57cal 57/79rpm 2.82/4.38mph 3) 1mi - 21:12(21:12/mi) 85/120bpm [1802b/mi] 63cal 56/64rpm 2.83/4.28mph 4) 0.4mi - 8:25(21:04/mi) 84/114bpm [1770b/mi] 23cal 57/62rpm 2.85/3.82mph Add a comment
Mon 15th May May 15	Tue 16th May May 16	Wed 17th May May 17	Thu 18th May May 18	Fri 19th May May 19	Sat 20th May May 20	Sun 21st May May 21
0.9mi, 18:38 Walk - General Split Summary === 1) 0.92mi - 18:38(20:14/mi) 110/126bpm [2227b/mi] 121cal 58/65rpm 2.96/4.03mph Add a comment 3.2mi, 40:00 Run - General 3 x 10 minutes at easy pace Split Summary === 1) 0.88mi - 10:00(11:21/mi) 134/166bpm [1521b/mi] 91cal 5.29/6.24mph 2) 0.16mi - 3:00(18:20/mi) 116/148bpm [2127b/mi] 19cal 3.27/5.7mph 3) 0.92mi - 10:00(10:55/mi) 144/156bpm [1573b/mi] 96cal 5.49/6.1mph 4) 0.16mi - 3:00(18:16/mi) 126/150bpm [2303b/mi] 21cal 3.28/5.82mph 5) 0.9mi - 10:00(11:05/mi) 147/157bpm [1630b/mi] 98cal 5.41/5.99mph 6) 0.2mi - 4:00(20:19/mi) 126/156bpm [2560b/mi] 24cal 2.95/5.24mph 15th May 2023, 8:05pm Mrs Jigs (Luverlylegs) wrote: Nice :-) Add a comment 0.3mi, 5:54 Walk - General Split Summary === 1) 0.28mi - 5:54(20:51/mi) 87/92bpm [1814b/mi] 23cal 63/68rpm 2.88/3.97mph Add a comment	1.6mi, 35:26 Walk - General Bug squishing Split Summary === 1) 1mi - 22:34(22:34/mi) 97/115bpm [2189b/mi] 105cal 58/64rpm 2.66/4.4mph 2) 0.59mi - 12:52(21:48/mi) 95/114bpm [2071b/mi] 49cal 57/64rpm 2.75/3.23mph Add a comment 1.6mi, 33:56 Walk - General Split Summary === 1) 1mi - 20:53(20:53/mi) 99/123bpm [2067b/mi] 107cal 58/63rpm 2.87/4.68mph 2) 0.64mi - 13:04(20:25/mi) 99/115bpm [2021b/mi] 55cal 58/62rpm 2.94/3.53mph Add a comment	0.7mi, 15:48 Walk - General Split Summary === 1) 0.73mi - 15:48(21:37/mi) 105/117bpm [2271b/mi] 95cal 57/62rpm 2.77/3.9mph Add a comment 3.3mi, 40:00 Run - General Tough one today Tired from night shift not fully rested B12 injection on Friday 3rd 8 min section partly uphill Split Summary === 1) 0.1mi - 2:00(20:20/mi) 81/91bpm [1647b/mi] 6cal 2.95/3.38mph 2) 0.7mi - 8:00(11:26/mi) 120/127bpm [1372b/mi] 64cal 5.25/6.01mph 3) 0.05mi - 1:00(19:07/mi) 117/124bpm [2236b/mi] 7cal 3.14/5.51mph 4) 0.74mi - 8:00(10:49/mi) 129/138bpm [1395b/mi] 69cal 5.55/6.18mph 5) 0.05mi - 1:00(19:19/mi) 131/137bpm [2530b/mi] 8cal 3.11/5.68mph 6) 0.7mi - 8:00(11:24/mi) 144/155bpm [1642b/mi] 77cal 5.26/6.16mph 7) 0.04mi - 1:00(22:41/mi) 139/149bpm [3153b/mi] 9cal 2.64/5.57mph 8) 0.73mi - 8:00(10:58/mi) 146/154bpm [1601b/mi] 78cal 5.47/5.89mph 9) 0.05mi - 1:00(19:40/mi) 142/154bpm [2793b/mi] 9cal 3.05/5.38mph 10) 0.08mi - 2:00(24:46/mi) 120/129bpm [2972b/mi] 10cal 2.42/3.05mph 17th May 2023, 6:57pm Mrs Jigs (Luverlylegs) wrote: Well done Owlie 👏🏻 17th May 2023, 7:26pm Night-owl wrote: Thank you Add a comment 0.3mi, 7:10 Walk - General Split Summary === 1) 0.34mi - 7:10(21:10/mi) 85/98bpm [1800b/mi] 27cal 58/62rpm 2.83/3.82mph Add a comment	1mi, 20:26 Walk - General Split Summary === 1) 1mi - 20:17(20:17/mi) 100/119bpm [2028b/mi] 105cal 59/65rpm 2.96/4.68mph 2) 0.01mi - 9(18:14/mi) 101/101bpm [1841b/mi] 59/61rpm 3.29/2.9mph Add a comment 1.9mi, 41:44 Walk - General Split Summary === 1) 1mi - 22:39(22:39/mi) 94/115bpm [2128b/mi] 101cal 58/63rpm 2.65/4.15mph 2) 0.85mi - 19:05(22:21/mi) 98/112bpm [2191b/mi] 81cal 57/64rpm 2.68/3.38mph Add a comment	2.3mi, 50:45 Walk - General Split Summary === 1) 1mi - 21:48(21:48/mi) 80/100bpm [1744b/mi] 67cal 57/62rpm 2.75/3.17mph 2) 1mi - 21:52(21:52/mi) 84/102bpm [1837b/mi] 68cal 58/120rpm 2.74/3.32mph 3) 0.29mi - 7:04(24:05/mi) 89/113bpm [2144b/mi] 24cal 57/62rpm 2.49/3.11mph Add a comment	1mi, 21:42 Walk - General Split Summary === 1) 1mi - 21:40(21:40/mi) 93/101bpm [2015b/mi] 93cal 58/64rpm 2.77/4.95mph 2) 0mi - 2(27:56/mi) 92/92bpm [2569b/mi] 58/64rpm 2.15/1.42mph Add a comment 0.3mi, 6:42 Walk - General Split Summary === 1) 0.33mi - 6:42(20:01/mi) 107/115bpm [2141b/mi] 43cal 58/62rpm 3/3.49mph Add a comment 3.4mi, 45:00 Run - General Plan 5 minutes walk 20 minutes run 5 minutes walk 10 minutes run 5 minutes walk Feeling tired yesterday was a mammoth day at work delivery wise and not enough bodies to do it Overall ok kept trying to slow the pace Nice weather Split Summary === 1) 0.25mi - 5:00(20:04/mi) 95/97bpm [1906b/mi] 24cal 2.99/3.28mph 2) 1mi - 11:13(11:13/mi) 127/137bpm [1425b/mi] 97cal 5.35/5.91mph 3) 0.79mi - 8:47(11:11/mi) 139/145bpm [1554b/mi] 83cal 5.37/6.26mph 4) 0.25mi - 5:00(19:44/mi) 112/146bpm [2211b/mi] 24cal 3.04/5.49mph 5) 0.91mi - 10:00(11:03/mi) 140/148bpm [1547b/mi] 93cal 5.43/5.97mph D6) 0.25mi - 5:00(20:09/mi) 116/145bpm [2337b/mi] 21cal 2.98/5.13mph Add a comment	1.7mi, 33:59 Walk - General Split Summary === 1) 1mi - 20:09(20:09/mi) 91/122bpm [1834b/mi] 84cal 59/69rpm 2.98/4.59mph 2) 0.65mi - 13:50(21:22/mi) 87/118bpm [1858b/mi] 44cal 58/62rpm 2.81/4.47mph Add a comment
Mon 22nd May May 22	Tue 23rd May May 23	Wed 24th May May 24	Thu 25th May May 25	Fri 26th May May 26	Sat 27th May May 27	Sun 28th May May 28
0.6mi, 13:36 Walk - General Split Summary === 1) 0.63mi - 13:36(21:45/mi) 116/151bpm [2523b/mi] 99cal 57/62rpm 2.76/3.78mph Add a comment 3.7mi, 45:37 Run - General Split Summary === 1) 1mi - 11:54(11:54/mi) 138/150bpm [1643b/mi] 113cal 5.04/5.66mph 2) 1mi - 11:20(11:20/mi) 148/151bpm [1676b/mi] 115cal 5.3/5.68mph 3) 0.58mi - 6:46(11:39/mi) 152/155bpm [1771b/mi] 71cal 5.15/5.82mph 4) 0.6mi - 9:37(15:57/mi) 141/155bpm [2250b/mi] 90cal 3.76/8.27mph 5) 0.54mi - 6:00(11:07/mi) 153/159bpm [1702b/mi] 62cal 5.4/5.85mph Add a comment 0.5mi, 11:29 Walk - General Split Summary === 1) 0.54mi - 11:29(21:04/mi) 108/128bpm [2275b/mi] 76cal 57/62rpm 2.85/3.86mph Add a comment	1.4mi, 30:26 Walk - General Split Summary === 1) 1mi - 21:15(21:15/mi) 98/121bpm [2083b/mi] 102cal 57/65rpm 2.82/4.36mph 2) 0.41mi - 9:10(22:32/mi) 92/109bpm [2073b/mi] 31cal 56/64rpm 2.66/3.05mph Add a comment	0.2mi, 3:53 Walk - General Split Summary === 1) 0.18mi - 3:53(21:39/mi) 111/118bpm [2403b/mi] 27cal 57/62rpm 2.77/3.03mph Add a comment 1.3mi, 27:05 Walk - General Split Summary === 1) 1mi - 20:48(20:48/mi) 118/154bpm [2455b/mi] 149cal 57/62rpm 2.88/3.9mph 2) 0.29mi - 6:16(21:49/mi) 111/115bpm [2422b/mi] 34cal 57/62rpm 2.75/3.36mph Add a comment 3.8mi, 45:21 Run - General Run 10 minutes Strides x 5 Run 10 minutes Strides x 5 Run 10 minutes Split Summary === 1) 0.89mi - 10:00(11:17/mi) 131/142bpm [1478b/mi] 89cal 5.32/5.95mph 2) 0.5mi - 7:01(14:02/mi) 126/138bpm [1768b/mi] 57cal 4.28/7.89mph 3) 0.93mi - 10:00(10:43/mi) 136/149bpm [1458b/mi] 90cal 5.6/6.39mph 4) 0.55mi - 8:20(15:09/mi) 129/147bpm [1955b/mi] 64cal 3.96/8.37mph 5) 0.9mi - 10:00(11:08/mi) 153/165bpm [1703b/mi] 104cal 5.39/6.32mph Add a comment 0.4mi, 8:03 Walk - General Split Summary === 1) 0.39mi - 8:03(20:54/mi) 89/93bpm [1859b/mi] 32cal 58/64rpm 2.87/4.38mph Add a comment	1mi, 21:36 Walk - General Split Summary === 1) 1mi - 20:57(20:57/mi) 93/100bpm [1949b/mi] 89cal 59/68rpm 2.86/3.78mph 2) 0.03mi - 38(23:43/mi) 94/94bpm [2229b/mi] 2cal 60/63rpm 2.53/2.82mph Add a comment 2mi, 42:36 Walk - General Split Summary === 1) 1mi - 21:45(21:45/mi) 90/112bpm [1957b/mi] 85cal 57/62rpm 2.76/3.09mph 2) 0.98mi - 20:51(21:18/mi) 89/116bpm [1896b/mi] 70cal 57/66rpm 2.82/3.28mph Add a comment	2.1mi, 45:05 Walk - General Split Summary === 1) 1mi - 21:06(21:06/mi) 94/104bpm [1984b/mi] 90cal 57/62rpm 2.84/3.88mph 2) 1mi - 21:07(21:07/mi) 97/120bpm [2048b/mi] 84cal 57/63rpm 2.84/3.57mph 3) 0.13mi - 2:52(21:24/mi) 99/102bpm [2119b/mi] 12cal 57/62rpm 2.8/2.94mph Add a comment	1.9mi, 27:26 Run - General Split Summary === 1) 0.26mi - 5:00(19:01/mi) 108/116bpm [2054b/mi] 33cal 3.16/3.55mph 2) 0.1mi - 1:00(10:28/mi) 124/137bpm [1298b/mi] 8cal 5.73/6.26mph 3) 0.03mi - 30(17:55/mi) 132/137bpm [2364b/mi] 4cal 3.35/5.8mph 4) 0.1mi - 1:00(10:25/mi) 131/136bpm [1365b/mi] 9cal 5.76/6.1mph 5) 0.03mi - 30(17:03/mi) 132/134bpm [2251b/mi] 4cal 3.52/5.85mph 6) 0.1mi - 1:00(9:36/mi) 132/139bpm [1267b/mi] 9cal 6.25/6.43mph 7) 0.02mi - 30(20:24/mi) 136/142bpm [2774b/mi] 4cal 2.94/6.28mph 8) 0.1mi - 1:00(9:58/mi) 134/144bpm [1335b/mi] 9cal 6.02/6.78mph 9) 0.03mi - 30(18:39/mi) 141/147bpm [2629b/mi] 4cal 3.22/5.95mph 10) 0.1mi - 1:00(10:16/mi) 132/140bpm [1355b/mi] 8cal 5.85/6.07mph 11) 0.02mi - 30(20:06/mi) 136/141bpm [2732b/mi] 4cal 2.99/5.82mph 12) 0.1mi - 1:00(10:24/mi) 131/141bpm [1362b/mi] 8cal 5.77/6.18mph 13) 0.03mi - 30(19:49/mi) 138/142bpm [2735b/mi] 4cal 3.03/6.05mph 14) 0.05mi - 30(10:48/mi) 130/132bpm [1404b/mi] 4cal 5.55/5.89mph 15) 0.05mi - 1:00(19:56/mi) 122/133bpm [2431b/mi] 7cal 3.01/5.85mph 16) 0.05mi - 30(10:10/mi) 123/130bpm [1250b/mi] 3cal 5.9/6.07mph 17) 0.05mi - 1:00(21:18/mi) 123/131bpm [2620b/mi] 7cal 2.82/5.78mph 18) 0.05mi - 30(9:39/mi) 119/130bpm [1149b/mi] 3cal 6.21/6.2mph 19) 0.05mi - 1:00(18:26/mi) 127/133bpm [2341b/mi] 8cal 3.25/6.14mph 20) 0.05mi - 30(9:44/mi) 116/130bpm [1129b/mi] 2cal 6.16/6.45mph 21) 0.05mi - 1:00(18:40/mi) 121/132bpm [2259b/mi] 7cal 3.21/6.45mph 22) 0.05mi - 30(10:02/mi) 118/129bpm [1184b/mi] 3cal 5.98/6.93mph 23) 0.06mi - 1:00(17:19/mi) 124/133bpm [2147b/mi] 8cal 3.47/6.24mph 24) 0.05mi - 30(10:03/mi) 116/127bpm [1166b/mi] 2cal 5.97/5.91mph 25) 0.05mi - 1:00(18:38/mi) 124/131bpm [2310b/mi] 7cal 3.22/5.99mph 26) 0.05mi - 30(10:22/mi) 120/128bpm [1244b/mi] 3cal 5.79/6.18mph 27) 0.05mi - 1:00(18:41/mi) 123/131bpm [2298b/mi] 7cal 3.21/6.03mph 28) 0.05mi - 30(9:18/mi) 125/134bpm [1162b/mi] 3cal 6.45/7.41mph 29) 0.05mi - 1:00(19:59/mi) 129/135bpm [2578b/mi] 8cal 3/6.41mph 30) 0.07mi - 1:26(20:04/mi) 107/117bpm [2147b/mi] 6cal 2.99/3.05mph Add a comment 0.7mi, 13:49 Walk - General Split Summary === 1) 0.7mi - 13:49(19:45/mi) 115/123bpm [2272b/mi] 101cal 59/65rpm 3.04/3.9mph Add a comment 3.1mi, 32:39 Run - General Split Summary === 1) 1mi - 10:50(10:50/mi) 130/147bpm [1409b/mi] 94cal 5.54/5.91mph 2) 1mi - 10:28(10:28/mi) 151/159bpm [1580b/mi] 106cal 5.73/6.1mph 3) 1mi - 10:10(10:10/mi) 156/165bpm [1587b/mi] 109cal 5.9/6.1mph 4) 0.12mi - 1:10(9:40/mi) 165/167bpm [1595b/mi] 14cal 6.21/6.18mph 28th May 2023, 12:47am Mrs Jigs (Luverlylegs) wrote: Excellent! 👏🏻 28th May 2023, 10:23am Night-owl wrote: Thank you Add a comment 2.4mi, 45:13 Walk - General Split Summary === 1) 1mi - 19:07(19:07/mi) 86/111bpm [1644b/mi] 69cal 60/66rpm 3.14/4.4mph 2) 1mi - 18:32(18:32/mi) 82/97bpm [1519b/mi] 52cal 61/67rpm 3.24/4.32mph 3) 0.41mi - 7:35(18:23/mi) 82/99bpm [1507b/mi] 21cal 62/66rpm 3.26/4.07mph Add a comment	-

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Night-owl F50 Essex

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F50 Essex