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GlennR
M65 Cambridgeshire

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Races
121
Miles
11939
Miles
147
Miles
6555
Miles
1252
WAVA
65.79%
400m
1:28
800m
3:17
Mile
6:49
5k
22:45
5M
40:55
10k
48:48
10M
1:24:01
Half
1:51:55
Mara
4:51:09
400m
11:16

About Me
Number crunching weirdo and deviant musician with a profound loathing of Vladimir Putin. Now running, cycling and swimming. I think I'm still a runner who cross trains a bit. Show More...

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Recent Blogs
An accountant dreams of electric sheep.	23rd Sep
Not sure I'd dig there if I were you.	22nd Sep
Tanya, Daisy and the gravy.	21st Sep
Tongue-tied?	20th Sep
Rats*	19th Sep

My parkrun
No parkrun selected

Recent Training
23rd Sep	General	0.9mi	17:09
22nd Sep	General	3.1mi	43:05
21st Sep	General	0.7mi	13:10
21st Sep	General	0.7mi	12:38
20th Sep	Medium Long Run	4.7mi	1:03:37

12 Month Benchmarks	Run	Bike
Mile	10:42	4:19
5k	37:57	16:10
5mi	1:01:49	0
10k	1:18:03	0

Recent Pictures	Show more

Recent Threads
The Isolation Lurkerthon
OTDIFH
Wednesday Lurkerthon
TriSport Fetch: The smell of 220
I Will Not Overeat Today.
Scrapbook

Buddies (75)

Followers (107)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2004	2005	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	2023	PB	WB
400m	7				1:36 51.93	1:32 54.55	1:29 56.76	1:28 57.80										1:28 5:54/mi	57.80
800m	5				3:37 54.04	3:23 58.25	3:17 60.53						4:00 52.18					3:17 6:36/mi	60.53
1000m	1					4:22 58.81												4:22 7:02/mi	58.81
1mi	15				6:59 61.96	7:02 62.01	6:50 64.33	6:49 64.85		9:47 46.04	9:13 49.28	8:21 54.85	8:31 54.23			10:56 43.71		6:49 6:49/mi	64.85
5km	39				25:08 58.59	23:38 62.81	22:45 65.79	23:35 63.98	28:50 52.33		32:24 47.75	31:28 49.58	31:33 49.88	34:21 45.81			40:20 41.13	22:45 7:19/mi	65.79
7.4km	1											44:41 52.35						44:41 9:43/mi	52.35
5mi	1							40:55 60.13										40:55 8:11/mi	60.13
10km	36	57:04 50.36		56:19 52.75	53:12 56.32	48:48 61.93	49:03 62.14	49:13 62.47	1:00:52 50.96			1:00:08 52.98	1:00:17 53.33	1:11:28 45.40	1:10:26 46.50		1:17:05 44.13	48:48 7:51/mi	62.47
10mi	6		1:31:54 52.09		1:33:39 52.89	1:24:01 59.48												1:24:01 8:24/mi	59.48
13.1mi	4	2:05:59 49.84		2:20:54 46.12		1:51:55 59.09						2:18:14 50.53						1:51:55 8:33/mi	59.09
26.2mi	2	4:59:45 43.92		4:51:09 46.80														4:51:09 11:07/mi	46.80

2023		Result	WAVA	Distance
24 Jun	Rutland 10km SB	1:17:05	44.13	10km
18 Mar	Storeys Field parkrun SB	40:20	41.13	5km
2021		Result	WAVA	Distance
11 Dec	Fetch December Mile (Cambridge) SB	10:56	43.71	1mi
2019		Result	WAVA	Distance
20 Oct	Cambridge Town and Gown SB	1:10:26	46.50	10km
2018		Result	WAVA	Distance
6 May	Fen Drayton 10k SB	1:11:28	45.40	10km
6 Jan	Cambridge parkrun SB	34:21	45.81	5km
2017		Result	WAVA	Distance
2 Dec	Jingle Mile Ep VI: The Return of the Fetchi SB	8:31	54.23	1mi
2 Dec	The Turkeys' Escape and Evasion 800m SB	4:00	52.18	800m
9 Sep	The Vitruvian Triathlon	1:05:06 / 4:04:54 / 2:54:44	0.00	1.9km/86km/21km
26 Aug	Cambridge parkrun	34:22	45.79	5km
16 Aug	Votwo Evening Triathlon	21:20 / 39:55 / 28:41	0.00	750metres/5km/19.2km
12 Aug	Cambridge parkrun	35:49	43.93	5km
21 May	Nuffield Health Eton Supersprints	11:16 / 45:50 / 31:00	0.00	400metres/21.2km/5km
13 May	Cambridge parkrun SB	31:33	49.88	5km
30 Apr	Fen Drayton 10k SB	1:00:17	53.33	10km
2016		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k SB	1:00:08	52.98	10km
20 Nov	St Neots Riverside Half Marathon SB	2:18:14	50.53	13.1mi
16 Jul	The Myxy Mile SB	8:21	54.85	1mi
11 Jun	Cambridge parkrun SB	31:28	49.58	5km
22 May	Eton SuperSprint Tri	11:45 / 51:44 / 32:42	0.00	400metres/21.2km/5km
15 May	Sawston Fun Run and Walk PB	44:41	52.35	7.4km
7 May	Cambridge parkrun	31:36	49.37	5km
1 May	Fen Drayton 10k	1:03:43	50.00	10km
2015		Result	WAVA	Distance
12 Dec	Jingle Mile IV: A New Hope SB	9:13	49.28	1mi
4 Jul	Cambridge parkrun SB	32:24	47.75	5km
14 Mar	Cambridge parkrun	32:43	47.29	5km
31 Jan	Cambridge parkrun	35:18	43.46	5km
2014		Result	WAVA	Distance
6 Dec	Jingle Mile III: The Search for Speed SB	9:47	46.04	1mi
12 Jul	The John Landy Memorial Miracle Fetch Mile	10:53	41.39	1mi
2013		Result	WAVA	Distance
5 May	Fen Drayton 10k SB	1:00:52	50.96	10km
27 Apr	Cambridge parkrun	31:48	47.84	5km
2 Feb	Cambridge parkrun SB	28:50	52.33	5km
2012		Result	WAVA	Distance
7 Oct	Abington 10k	51:57	59.19	10km
8 Sep	Busway Purgatory Marathon Talk Magic Mile Time Trial	6:50	64.85	1mi
8 Sep	Summer Hurtbox 400m PB	1:28	57.80	400m
12 Aug	Thorney 5 PB	40:55	60.13	5mi
28 Jul	Cambridge parkrun	23:57	63.00	5km
19 Jul	Girton 5K race	25:41	58.75	5km
7 May	Breckland 10k	55:45	55.15	10km
15 Apr	Cambridge Cambourne 10k	51:50	59.32	10km
31 Mar	Cambridge parkrun SB	23:35	63.98	5km
25 Mar	Thorney 10k SB	49:13	62.47	10km
17 Mar	Cambridge parkrun	23:44	63.58	5km
3 Mar	Winter Congregation-An East Angular Fetch Mile PB	6:49	64.49	1mi
3 Mar	Thomas Aquinas Hurtbox- 400m	1:30	56.13	400m
25 Feb	Cambridge parkrun	25:02	59.79	5km
14 Jan	Cambridge parkrun	24:08	62.01	5km
2011		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k	51:43	58.94	10km
24 Dec	Cambridge parkrun	24:28	61.17	5km
17 Dec	Cambridge parkrun	25:00	59.86	5km
22 Oct	Cambridge parkrun PB	22:45	65.79	5km
27 Aug	Cambridge parkrun	23:22	64.05	5km
21 Jul	Girton 5k	24:17	61.63	5km
16 Jul	East Angular King James Mile SB	6:50	64.33	1mi
16 Jul	East Angular Book of Common Hurtbox 400m SB	1:29	56.76	400m
16 Jul	Apocrypha and Satanic Verses Purgatorial 800m PB	3:17	60.53	800m
3 Jul	Newmarket 10k	50:24	60.48	10km
4 Jun	Cambridge parkrun	23:00	65.07	5km
21 May	Cambridge parkrun	24:23	61.38	5km
2 May	Breckland 10k	49:55	61.06	10km
23 Apr	Cambridge parkrun	22:48	65.64	5km
9 Apr	Cambridge parkrun	22:56	65.26	5km
3 Apr	Cambridge Cambourne 10k	54:32	55.90	10km
27 Mar	Thorney 10K SB	49:03	62.14	10km
19 Mar	Cambridge parkrun	22:58	65.16	5km
12 Mar	Cambridge parkrun	23:01	65.02	5km
26 Feb	Bedfordshire Clangtastic Mile - 800 m	3:21	58.83	800m
26 Feb	Bedfordshire Clangtastic Mile - 1 mile	6:57	62.75	1mi
2010		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k	49:00	61.67	10km
21 Nov	St Neots Riverside Half Marathon PB	1:51:55	59.09	13.1mi
13 Nov	Cambridge parkrun	23:44	62.55	5km
6 Nov	Cambridge parkrun SB	23:38	62.81	5km
31 Oct	Fenland 10 PB	1:24:01	59.48	10mi
17 Oct	Cancer Research Run 10k Cambridge PB	48:48	61.93	10km
12 Sep	Swineshead 10	1:25:55	58.16	10mi
24 Jul	Cambridge parkrun	24:44	60.02	5km
22 Jul	Girton 5k	24:25	60.80	5km
11 Jul	The Bushy 10k	58:23	51.76	10km
3 Jul	East Angular Hung Parliament Mile SB	7:02	62.01	1mi
3 Jul	East Angular, Whose Stupid Idea is this track Km PB	4:22	58.81	1000m
3 Jul	East Angular Coalition Hurtbox SB	1:32	54.55	400m
3 Jul	Fetch 800m Who Ate Hundred Cakes SB	3:23	58.25	800m
26 Jun	Cambridge parkrun	23:40	62.73	5km
13 Jun	Abbey 10k	51:13	59.00	10km
12 Jun	Cambridge parkrun	25:24	58.45	5km
29 May	Cambridge parkrun	24:19	61.05	5km
16 May	Dereham 10 Mile	1:30:30	55.22	10mi
3 May	Breckland 10k	49:12	61.42	10km
17 Apr	Cambridge parkrun	24:03	61.73	5km
11 Apr	Cambridge Cambourne 10K	53:57	56.01	10km
28 Mar	Thorney 10k	51:39	58.51	10km
13 Mar	Cambridge parkrun	25:04	59.22	5km
2009		Result	WAVA	Distance
12 Dec	Cambridge and All Angles Mile	7:40	56.44	1mi
12 Dec	800m Christmas Cayke Caper SB	3:37	54.04	800m
12 Dec	400m Adventide Hurtbox	1:36	51.93	400m
25 Oct	Fenland 10 SB	1:33:39	52.89	10mi
4 Oct	Standalone 10k	55:15	54.23	10km
13 Sep	Bourn to Run	53:52	55.62	10km
12 Jul	The Bushy 10k	53:56	55.55	10km
9 Jul	Girton 5k SB	25:08	58.59	5km
25 Jun	Fetch NE Mile Challenge (6) SB	6:59	61.96	1mi
20 Jun	Fetch Cambridge Graduation Mile	7:33	57.31	1mi
20 Jun	FetchEveryone 400m Rag Week hurtbox SB	1:36	51.93	400m
14 Jun	Abbey 10k	53:51	55.64	10km
4 May	Breckland 10k SB	53:12	56.32	10km
19 Apr	Flitwick 10K	54:56	54.54	10km
5 Apr	Cambridge Cambourne 10K	57:56	51.72	10km
28 Mar	FEMEM (Fetch Everyone Mid Essex Mile)	7:39	56.56	1mi
28 Mar	Mid Essex 400m Hurtbox	1:41	49.36	400m
1 Mar	BHF Knebworth Jog	59:08	50.24	10km
18 Jan	Fred Hughes 10	1:34:36	51.91	10mi
2008		Result	WAVA	Distance
5 Oct	Standalone 10k SB	56:19	52.75	10km
31 Aug	Nike Human Race 10K	59:16	50.13	10km
10 Aug	Bearbrook 10k	1:01:22	48.41	10km
20 Jul	NSPCC Milton Keynes Half Marathon SB	2:20:54	46.12	13.1mi
21 Jun	Fetch East Anglia 100m Eyeballs on Stalks Sprint		0.00	100m
8 Jun	Barton 10k	1:04:19	46.19	10km
13 Apr	London Marathon PB	4:51:09	46.80	26.2mi
2005		Result	WAVA	Distance
25 Sep	tarpley 10 SB	1:31:54	52.09	10mi
2004		Result	WAVA	Distance
14 Nov	St Neots Riverside Half Marathon SB	2:05:59	49.84	13.1mi
7 Nov	Stevenage Marathon SB	4:59:45	43.92	26.2mi
3 Oct	Standalone 10K SB	57:04	50.36	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	10	4	14	25	11	13	13	23	15	0	0	0	129
2023	0.3	0.3	0	0.3	0	0	0	0	0.3	0	0	0	1
2023	22	28	30	39	42	42	49	52	46	0	0	0	350
2023	15	19	16	25	0	17	3	0	5	0	0	0	100
2022	20	17	45	40	19	30	17	10	18	12	9	7	244
2022	0.8	0.3	0	0.3	0.3	0	1.6	0	0.7	0	0.4	0	4.3
2022	26	6	45	39	37	0	17	12	28	37	17	0	263
2022	8	17	23	38	26	39	40	25	3	16	3	0	239
2021	21	17	13	26	25	17	20	21	24	26	10	15	234
2021	0	0	0	0	2.4	2.7	0	1.6	0.3	0	0	0	7
2021	26	28	55	6	51	59	70	58	60	44	49	58	566
2021	13	25	20	21	30	55	11	13	10	0	7	0	205
2021	0	0	0	0	1	0	0	0	0	0	0	0	1
2020	23	19	11	6	10	25	13	7	25	6	4	19	168
2020	0.9	0	0	0	0	0.1	0.1	3.1	0.1	0	0	0	4.2
2020	29	26	35	26	52	72	99	119	22	73	52	47	651
2020	79	65	39	55	92	24	0	12	0	0	23	12	401
2019	49	30	13	8	11	16	40	8	21	16	8	48	270
2019	0.7	0.3	0	0	0.4	3.2	1.6	1.7	1.3	0.9	0	0.1	10
2019	3	6	9	22	2	12	28	42	40	41	24	0	229
2019	66	76	80	85	72	116	107	106	80	91	117	37	1033
2018	0	0	0	0	0	7	6	8	34	13	47	52	167
2018	4.5	3.9	3.8	1.4	0.7	0.3	2	5.2	2.8	0.7	0	0	25.4
2018	37	27	37	60	71	39	38	26	31	25	5	15	413
2018	96	52	45	56	173	143	141	153	109	81	43	42	1134
2017	9	0	0	0	0	0	1	1	2	0	0	10	23
2017	3.4	5.9	6.3	4.8	6.8	5.4	5.4	6.5	3.6	1.4	1.1	3	53.6
2017	46	60	66	64	62	63	77	68	62	74	57	45	745
2017	41	109	123	89	122	154	183	166	217	67	60	174	1504
2016	3.2	3.5	1.5	1.5	2.5	2.1	0.7	5.3	2.4	1.3	1.1	1.5	26.7
2016	65	63	65	60	66	65	66	65	63	74	67	70	789
2016	86	101	52	31	90	111	64	134	95	100	31	104	1000
2015	0	0	0	0	0	0	0	7	0	0	0	4	10
2015	0	0	0	0	2	3	2.6	1	0	0.6	1.7	2.8	13.7
2015	68	65	55	53	27	33	37	16	16	61	62	45	537
2015	8	0	0	9	94	114	65	78	53	101	45	127	695
2014	0.3	0	0	0	0	0	0	0	0	0	0	0	0.3
2014	0	0	0	0	0	20	19	9	23	32	24	45	172
2014	25	25	33	21	8	0	8	17	0	0	0	0	139
2013	0	0	0	0	0	0	0	0	1	0	0	0	1
2013	0	0	0	0	0	0	0	0	0	0	0.8	0	0.8
2013	11	41	8	35	83	60	4	0	0	0	0	0	241
2013	0	0	0	3	0	0	10	0	0	6	41	16	77
2012	102	109	105	132	110	123	126	152	110	101	31	19	1221
2011	177	113	159	172	184	167	169	186	176	168	69	100	1839
2010	134	128	144	149	135	142	158	178	215	174	141	150	1849
2010	0	0	0	0	0	2	0	0	0	0	0	0	2
2009	0	0	0	0	6	0	0	0	0	0	0	0	6
2009	107	92	120	105	132	103	42	70	75	77	31	106	1059
2009	0	0	14	0	0	0	0	0	0	0	0	0	14
2008	69	103	118	82	81	53	92	83	80	35	108	110	1014
2008	0	0	0	0	0	0	0	0	11	0	0	0	11

Sun 27th Aug Aug 27	Mon 28th Aug Aug 28	Tue 29th Aug Aug 29	Wed 30th Aug Aug 30	Thu 31st Aug Aug 31	Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2
5.2mi, 1:10:08 Run - Long Run Doing exactly what the Garmin told me. Five minutes walk, 2 x 30 minutes at target pace, five minutes walk. After the second mile I was walking to stay in pace range. Strong at the end. Performance condition plus two, recovery time 23 hours. Split Summary === 1) 0.28mi - 5:00(17:36/mi) 93/100bpm [1637b/mi] 33cal 176/229W 2) 1mi - 13:05(13:05/mi) 122/138bpm [1596b/mi] 139cal 251/310W 3) 1mi - 13:04(13:04/mi) 128/139bpm [1672b/mi] 140cal 235/314W 4) 0.3mi - 3:51(12:56/mi) 126/130bpm [1630b/mi] 39cal 214/291W 5) 1mi - 13:03(13:03/mi) 128/133bpm [1670b/mi] 138cal 219/283W 6) 1mi - 12:45(12:45/mi) 134/143bpm [1708b/mi] 137cal 233/299W 7) 0.33mi - 4:12(12:45/mi) 137/142bpm [1748b/mi] 45cal 240/292W 8) 0.26mi - 5:00(18:56/mi) 111/139bpm [2103b/mi] 33cal 147/238W 9) 0.01mi - 8(17:26/mi) 100/101bpm [1744b/mi] 1cal 146/154W 27th Aug 2023, 5:34pm EvilPixie wrote: Well done 27th Aug 2023, 5:40pm GlennR wrote: Thanks. 27th Aug 2023, 11:12pm Dvorak wrote: Good training. 28th Aug 2023, 9:16pm GregP wrote: Oooh. Nicely done. Add a comment	1.6mi, 53:19 Walk - General Split Summary === 1) 1mi - 41:21(41:21/mi) 73/94bpm [3018b/mi] 147cal 22/78rpm 2) 0.6mi - 11:58(19:53/mi) 88/96bpm [1750b/mi] 72cal 47/59rpm Add a comment	0.7mi, 15:54 Walk - General Split Summary === 1) 0.72mi - 15:54(22:07/mi) 98/122bpm [2167b/mi] 95cal 43/58rpm Add a comment 3.3mi, 45:02 Run - General Five minutes walk, 35 minutes easy run, five minutes walk. Performance condition plus two, recovery time 20 hours. Split Summary === 1) 0.27mi - 5:00(18:19/mi) 92/99bpm [1686b/mi] 33cal 160/196W 2) 1mi - 12:49(12:49/mi) 129/137bpm [1653b/mi] 130cal 222/266W 3) 0.57mi - 7:11(12:40/mi) 137/140bpm [1734b/mi] 76cal 225/264W 4) 1mi - 12:47(12:47/mi) 139/145bpm [1778b/mi] 132cal 220/261W 5) 0.18mi - 2:13(12:24/mi) 141/142bpm [1748b/mi] 24cal 226/267W 6) 0.27mi - 5:00(18:44/mi) 113/142bpm [2116b/mi] 34cal 146/221W 7) 0mi - 2(19:07/mi) 100/101bpm [1911b/mi] 141/142W 29th Aug 2023, 10:47am EvilPixie wrote: happier with your pacing? 29th Aug 2023, 10:54am GlennR wrote: Managed to keep it steady this time. I still can’t run nonstop slower than that though. 29th Aug 2023, 10:59am EvilPixie wrote: does it HAVE to be non stop? 29th Aug 2023, 11:12am GlennR wrote: Not at all. Just something I’m working on for easy runs. 29th Aug 2023, 11:13am EvilPixie wrote: don't stress then just enjoy the run Add a comment	3.6mi, 48:08 Run - Intervals What it was supposed to be was fifteen minutes walk-jog warmup, 5 x 1 minute at a bit slower than 10 min/mile with 1 minute walk-jog recoveries, 4 x 1 minute at a bit faster than 10 min/mile with the same recoveries, followed by fifteen minutes walk-jog warm down. Ticked off by the Garmin in every interval for doing them too fast, but the truth is I found the session easy. Performance condition plus two, recovery time 26 hours. Split Summary === 1) 0.98mi - 15:00(15:17/mi) 107/123bpm [1636b/mi] 128cal 203/296W 2) 0.12mi - 1:00(8:42/mi) 132/144bpm [1148b/mi] 13cal 364/590W 3) 0.07mi - 1:00(15:05/mi) 136/143bpm [2052b/mi] 11cal 257/365W 4) 0.11mi - 1:00(9:27/mi) 139/144bpm [1313b/mi] 14cal 357/496W 5) 0.06mi - 1:00(16:27/mi) 136/144bpm [2236b/mi] 10cal 210/314W 6) 0.11mi - 1:00(9:03/mi) 138/145bpm [1250b/mi] 13cal 299/326W 7) 0.06mi - 1:00(15:29/mi) 139/145bpm [2153b/mi] 12cal 236/400W 8) 0.1mi - 1:00(9:34/mi) 140/145bpm [1338b/mi] 14cal 308/325W 9) 0.06mi - 1:00(17:19/mi) 138/146bpm [2390b/mi] 11cal 190/310W 10) 0.1mi - 1:00(9:44/mi) 136/141bpm [1323b/mi] 13cal 313/338W 11) 0.07mi - 1:00(15:11/mi) 137/142bpm [2080b/mi] 11cal 207/296W 12) 0.11mi - 1:00(8:45/mi) 143/149bpm [1250b/mi] 14cal 301/349W 13) 0.07mi - 1:00(14:46/mi) 141/150bpm [2082b/mi] 11cal 210/312W 14) 0.11mi - 1:00(8:52/mi) 143/151bpm [1269b/mi] 14cal 302/334W 15) 0.06mi - 1:00(15:41/mi) 144/151bpm [2258b/mi] 12cal 207/312W 16) 0.11mi - 1:00(8:58/mi) 144/149bpm [1291b/mi] 14cal 307/328W 17) 0.06mi - 1:00(17:32/mi) 140/149bpm [2455b/mi] 11cal 184/315W 18) 0.11mi - 1:00(9:06/mi) 138/147bpm [1257b/mi] 13cal 280/323W 19) 0.05mi - 1:00(19:06/mi) 141/148bpm [2694b/mi] 11cal 178/299W 20) 1mi - 14:48(14:48/mi) 125/131bpm [1850b/mi] 134cal 211/288W 21) 0.02mi - 12(12:21/mi) 123/123bpm [1518b/mi] 2cal 280/291W 22) 0.01mi - 8(24:47/mi) 123/123bpm [3049b/mi] 1cal 232/250W 30th Aug 2023, 12:29pm Velociraptor wrote: Well done :) Very satisfying graphs. 30th Aug 2023, 1:16pm richmac wrote: Good work that man Add a comment	0.7mi, 13:55 Walk - General Split Summary === 1) 0.7mi - 13:55(19:46/mi) 84/89bpm [1660b/mi] 86cal 48/109rpm Add a comment	0.3mi, 6:02 Walk - General Split Summary === 1) 0.3mi - 6:02(20:26/mi) 98/102bpm [2002b/mi] 36cal 43/58rpm Add a comment 3.3mi, 45:02 Run - General Split Summary === 1) 0.27mi - 5:00(18:17/mi) 88/94bpm [1609b/mi] 31cal 147/175W 2) 1mi - 12:56(12:56/mi) 126/134bpm [1630b/mi] 131cal 227/280W 3) 0.55mi - 7:04(12:54/mi) 134/137bpm [1730b/mi] 72cal 227/294W 4) 1mi - 12:43(12:43/mi) 137/141bpm [1742b/mi] 132cal 228/294W 5) 0.18mi - 2:17(12:36/mi) 139/141bpm [1753b/mi] 25cal 230/264W 6) 0.26mi - 5:00(19:30/mi) 111/140bpm [2164b/mi] 33cal 138/235W 7) 0mi - 2(18:54/mi) 100/100bpm [1891b/mi] 136/138W 1st Sep 2023, 1:09pm EvilPixie wrote: looks like some nice pacing 1st Sep 2023, 1:18pm GregP wrote: Super tidy. Well done. 1st Sep 2023, 1:31pm GlennR wrote: Thanks. Yes, pacing right this time. 1st Sep 2023, 1:39pm Velociraptor wrote: Oh, very neat and orderly :) 1st Sep 2023, 8:04pm Dvorak wrote: Good stuff. Add a comment 0.5mi, 9:16 Walk - General Split Summary === 1) 0.49mi - 9:16(18:51/mi) 87/93bpm [1639b/mi] 56cal 53/58rpm Add a comment	0.8mi, 17:20 Walk - General Split Summary === 1) 0.79mi - 17:20(22:03/mi) 88/109bpm [1940b/mi] 97cal 44/57rpm Add a comment 0.4mi, 7:46 Walk - General Split Summary === 1) 0.39mi - 7:46(19:54/mi) 92/107bpm [1830b/mi] 48cal 49/102rpm Add a comment
Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9
0.4mi, 8:23 Walk - General Split Summary === 1) 0.42mi - 8:23(19:53/mi) 100/107bpm [1988b/mi] 52cal 52/59rpm Add a comment 3.8mi, 52:41 Run - Intervals Fifteen minutes walk-jog, 3 x 3 mins at target pace, two minute walk-jog recoveries, 5 x 30s faster, with one minutes recoveries, fifteen minutes walk-jog. Pace not too bad for the longer ones, mostly too fast for the shorter intervals. Performance condition plus one, recovery time 22 hours. Split Summary === 1) 0.97mi - 15:00(15:28/mi) 110/127bpm [1701b/mi] 122cal 184/274W 2) 0.28mi - 3:00(10:39/mi) 138/145bpm [1469b/mi] 38cal 266/400W 3) 0.14mi - 2:00(14:03/mi) 132/142bpm [1854b/mi] 20cal 208/275W 4) 0.27mi - 3:00(11:15/mi) 141/145bpm [1587b/mi] 38cal 259/285W 5) 0.13mi - 2:00(15:13/mi) 133/143bpm [2024b/mi] 19cal 193/258W 6) 0.27mi - 3:00(11:04/mi) 140/146bpm [1550b/mi] 38cal 263/315W 7) 0.13mi - 2:00(15:16/mi) 133/145bpm [2030b/mi] 20cal 196/263W 8) 0.05mi - 30(9:07/mi) 134/139bpm [1221b/mi] 6cal 289/325W 9) 0.07mi - 1:00(14:24/mi) 137/140bpm [1973b/mi] 10cal 217/353W 10) 0.05mi - 30(10:11/mi) 138/142bpm [1405b/mi] 6cal 289/359W 11) 0.08mi - 1:00(13:19/mi) 138/142bpm [1838b/mi] 11cal 224/293W 12) 0.05mi - 30(9:11/mi) 138/143bpm [1267b/mi] 7cal 292/335W 13) 0.07mi - 1:00(13:52/mi) 140/144bpm [1941b/mi] 11cal 226/337W 14) 0.05mi - 30(9:12/mi) 140/144bpm [1288b/mi] 7cal 292/324W 15) 0.07mi - 1:00(14:49/mi) 140/146bpm [2075b/mi] 11cal 209/337W 16) 0.06mi - 30(8:28/mi) 139/145bpm [1177b/mi] 7cal 328/357W 17) 0.05mi - 1:00(18:49/mi) 138/146bpm [2597b/mi] 11cal 173/356W 18) 1mi - 15:00(15:02/mi) 124/129bpm [1865b/mi] 133cal 195/342W 19) 0.01mi - 11(15:55/mi) 121/122bpm [1926b/mi] 2cal 178/195W 3rd Sep 2023, 11:33am Dvorak wrote: Nicely done 3rd Sep 2023, 11:39am richmac wrote: Good work 3rd Sep 2023, 1:15pm Velociraptor wrote: Well done :) Add a comment	1.6mi, 30:02 Walk - General Split Summary === 1) 1mi - 18:43(18:43/mi) 95/100bpm [1778b/mi] 115cal 53/61rpm 2) 0.62mi - 11:19(18:18/mi) 96/101bpm [1756b/mi] 71cal 52/62rpm Add a comment	0.5mi, 25:15 Walk - General Meandering around the allotment while Madame was harvesting tomatoes. Split Summary === 1) 0.54mi - 25:15(47:11/mi) 73/85bpm [3445b/mi] 92cal 16/80rpm Add a comment 3.3mi, 45:03 Run - General Five minutes walk, 35 minutes easy, five minutes walk. Split Summary === 1) 0.29mi - 5:00(17:02/mi) 96/106bpm [1635b/mi] 34cal 148/196W 2) 1mi - 12:39(12:39/mi) 130/137bpm [1644b/mi] 135cal 291/309W 3) 0.59mi - 7:21(12:30/mi) 137/139bpm [1712b/mi] 80cal 286/297W 4) 1mi - 12:52(12:52/mi) 138/141bpm [1775b/mi] 135cal 280/371W 5) 0.17mi - 2:08(12:36/mi) 138/142bpm [1739b/mi] 22cal 280/310W 6) 0.26mi - 5:00(19:22/mi) 115/142bpm [2226b/mi] 33cal 144/300W 7) 0mi - 3(11:43/mi) 102/102bpm [1196b/mi] 73/146W 5th Sep 2023, 9:58am EvilPixie wrote: nicely done 5th Sep 2023, 10:04am GlennR wrote: Thanks. Add a comment	3.8mi, 50:02 Run - General What it looks like, I suppose. Five minutes walk, thirty minutes easy (supposedly), ten minutes “challenging”, five minutes walk. Performance condition plus four, recovery time 24 hours. Split Summary === 1) 0.29mi - 5:00(17:08/mi) 95/102bpm [1628b/mi] 33cal 162/221W 2) 1mi - 12:49(12:49/mi) 127/135bpm [1628b/mi] 132cal 228/286W 3) 1mi - 12:50(12:50/mi) 135/140bpm [1734b/mi] 132cal 229/362W 4) 0.34mi - 4:21(12:48/mi) 137/139bpm [1753b/mi] 46cal 220/267W 5) 0.88mi - 10:00(11:23/mi) 144/149bpm [1640b/mi] 125cal 253/295W 6) 0.27mi - 5:00(18:29/mi) 118/148bpm [2181b/mi] 38cal 164/257W 7) 0mi - 2(13:29/mi) 105/106bpm [1416b/mi] 138/139W 6th Sep 2023, 11:04am EvilPixie wrote: good pacing you're getting there 6th Sep 2023, 11:28am GregP wrote: That must've been unpleasantly warm and sweaty? 6th Sep 2023, 11:41am GlennR wrote: Thanks Pix. Greppers, it was extremely sweaty, although humidity was a bigger problem than the heat. Add a comment	0.3mi, 16:54 Swim - Pool Split Summary === 1) 0.05mi - 1:50(39:22/mi) 97/115bpm [3819b/mi] 13cal 17/rpm 2) 0mi - 19(0/mi) 101/109bpm [INFb/mi] 3cal 3) 0.03mi - 1:59(1:03:41/mi) 102/115bpm [6496b/mi] 15cal 17/rpm 4) 0mi - 28(0/mi) 101/110bpm [INFb/mi] 4cal 5) 0.03mi - 2:01(1:04:40/mi) 97/109bpm [6272b/mi] 13cal 16/rpm 6) 0mi - 36(0/mi) 97/106bpm [INFb/mi] 4cal 7) 0mi - 21(0/mi) 88/90bpm [INFb/mi] 3cal 8) 0.03mi - 1:48(57:49/mi) 102/116bpm [5898b/mi] 11cal 17/rpm 9) 0mi - 31(0/mi) 100/108bpm [INFb/mi] 4cal 10) 0mi - 11(0/mi) 94/96bpm [INFb/mi] 2cal 11) 0.03mi - 1:46(56:40/mi) 107/119bpm [6063b/mi] 13cal 19/rpm 12) 0mi - 31(0/mi) 102/113bpm [INFb/mi] 4cal 13) 0mi - 6(0/mi) 92/95bpm [INFb/mi] 2cal 14) 0.03mi - 1:21(43:13/mi) 112/129bpm [4840b/mi] 15cal 25/rpm 15) 0mi - 35(0/mi) 112/129bpm [INFb/mi] 2cal 16) 0mi - 4(0/mi) 124/125bpm [INFb/mi] 1cal 17) 0mi - 22(0/mi) 111/123bpm [INFb/mi] 3cal 18) 0mi - 7(0/mi) 92/94bpm [INFb/mi] 2cal 19) 0.03mi - 1:55(1:01:44/mi) 99/105bpm [6112b/mi] 11cal 18/rpm 20) 0mi - 5(0/mi) 104/106bpm [INFb/mi] 1cal 7th Sep 2023, 9:41pm GregP wrote: Wow! Good lad. Add a comment 0.7mi, 15:00 Walk - General Split Summary === 1) 0.71mi - 15:00(21:10/mi) 92/99bpm [1947b/mi] 93cal 46/62rpm Add a comment	0.7mi, 17:50 Walk - General Split Summary === 1) 0.69mi - 17:50(25:59/mi) 83/89bpm [2157b/mi] 83cal 42/54rpm Add a comment 3.6mi, 51:18 Run - General Strides session. Walk jog warm up, ten times 20 second strides with 45 second recoveries, walk jog warm down. Performance condition plus two, recovery time 22 hours. Split Summary === 1) 0.97mi - 15:00(15:25/mi) 107/123bpm [1650b/mi] 125cal 186/310W 2) 0.78mi - 10:24(13:18/mi) 125/137bpm [1663b/mi] 105cal 225/327W 3) 0.04mi - 20(9:27/mi) 124/128bpm [1171b/mi] 4cal 280/345W 4) 0.05mi - 45(15:43/mi) 128/131bpm [2011b/mi] 8cal 200/298W 5) 0.04mi - 20(8:33/mi) 127/130bpm [1086b/mi] 4cal 273/310W 6) 0.05mi - 45(16:35/mi) 129/132bpm [2139b/mi] 7cal 195/308W 7) 0.04mi - 20(8:30/mi) 127/132bpm [1079b/mi] 4cal 292/318W 8) 0.05mi - 45(15:52/mi) 132/136bpm [2095b/mi] 8cal 206/345W 9) 0.04mi - 20(8:21/mi) 128/132bpm [1069b/mi] 4cal 304/350W 10) 0.05mi - 45(15:57/mi) 130/133bpm [2074b/mi] 8cal 203/321W 11) 0.04mi - 20(8:24/mi) 128/133bpm [1075b/mi] 4cal 286/316W 12) 0.04mi - 45(17:18/mi) 132/137bpm [2284b/mi] 8cal 198/350W 13) 0.04mi - 20(8:08/mi) 129/134bpm [1048b/mi] 4cal 286/300W 14) 0.04mi - 45(17:12/mi) 133/137bpm [2287b/mi] 8cal 190/350W 15) 0.04mi - 20(8:14/mi) 130/134bpm [1069b/mi] 4cal 268/282W 16) 0.04mi - 45(16:54/mi) 133/136bpm [2248b/mi] 8cal 179/310W 17) 0.04mi - 20(8:42/mi) 130/133bpm [1131b/mi] 3cal 262/305W 18) 0.05mi - 45(15:59/mi) 134/136bpm [2141b/mi] 8cal 194/341W 19) 0.04mi - 20(8:13/mi) 130/133bpm [1068b/mi] 4cal 308/386W 20) 0.04mi - 45(16:56/mi) 135/138bpm [2285b/mi] 8cal 212/374W 21) 0.04mi - 20(7:45/mi) 133/137bpm [1031b/mi] 4cal 311/352W 22) 0.04mi - 45(17:41/mi) 137/141bpm [2423b/mi] 8cal 191/345W 23) 1mi - 14:37(14:37/mi) 122/130bpm [1784b/mi] 131cal 198/281W 24) 0.03mi - 23(11:52/mi) 121/123bpm [1436b/mi] 4cal 229/248W 25) 0mi - 4(14:43/mi) 124/124bpm [1826b/mi] 1cal 181/234W 8th Sep 2023, 11:00am EvilPixie wrote: very nice 8th Sep 2023, 1:28pm Velociraptor wrote: Good work :) 8th Sep 2023, 5:44pm Dvorak wrote: Good session. Add a comment	-
Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16
0.3mi, 5:05 Walk - General Split Summary === 1) 0.26mi - 5:05(19:25/mi) 105/115bpm [2039b/mi] 32cal 52/59rpm Add a comment 3.7mi, 50:06 Run - General Five minutes walk, 40 minutes easy, five minutes walk. Performance condition plus five, recovery time 22 hours. Split Summary === 1) 0.27mi - 5:00(18:45/mi) 78/95bpm [1462b/mi] 30cal 140/169W 2) 1mi - 12:59(12:59/mi) 130/140bpm [1687b/mi] 135cal 281/352W 3) 1mi - 12:33(12:33/mi) 139/142bpm [1745b/mi] 137cal 280/406W 4) 1mi - 12:37(12:37/mi) 143/146bpm [1804b/mi] 136cal 286/433W 5) 0.15mi - 1:51(12:05/mi) 145/146bpm [1751b/mi] 21cal 295/307W 6) 0mi - 3(18:06/mi) 146/146bpm [2643b/mi] 299/299W 7) 0.25mi - 5:00(19:43/mi) 120/147bpm [2367b/mi] 34cal 108/299W 8) 0mi - 4(17:10/mi) 111/111bpm [1906b/mi] 1cal 128/132W 10th Sep 2023, 7:33pm EvilPixie wrote: Well done 10th Sep 2023, 9:01pm Dvorak wrote: +5 . VG Add a comment	1.6mi, 27:50 Walk - General Split Summary === 1) 1mi - 18:04(18:04/mi) 94/101bpm [1699b/mi] 115cal 53/61rpm 2) 0.55mi - 9:46(17:45/mi) 94/98bpm [1669b/mi] 65cal 54/64rpm Add a comment	3.3mi, 45:02 Run - General Five minutes walk, 35 minutes easy, five minutes walk. Performance condition plus four, recovery time 20 hours. Just got home before the deluge. Split Summary === 1) 0.28mi - 5:00(17:59/mi) 92/99bpm [1655b/mi] 33cal 150/190W 2) 1mi - 12:36(12:36/mi) 135/141bpm [1701b/mi] 136cal 288/332W 3) 0.59mi - 7:24(12:29/mi) 140/142bpm [1748b/mi] 79cal 287/300W 4) 1mi - 12:42(12:42/mi) 140/142bpm [1777b/mi] 133cal 282/329W 5) 0.18mi - 2:18(12:35/mi) 140/141bpm [1761b/mi] 24cal 283/293W 6) 0.26mi - 5:00(19:06/mi) 113/141bpm [2159b/mi] 33cal 133/293W 7) 0mi - 2(24:52/mi) 99/99bpm [2461b/mi] 130/139W 12th Sep 2023, 5:57pm EvilPixie wrote: Well done Add a comment	4.5mi, 1:02:03 Run - Intervals Race pace efforts. Five minutes walk then walk-jog, 4 x 5 minutes at race pace with three minutes walk jog recoveries, fifteen minutes walk jog. Performance condition zero, recovery time 26 hours. Split Summary === 1) 1mi - 14:45(14:45/mi) 104/123bpm [1534b/mi] 126cal 191/334W 2) 0.01mi - 15(17:04/mi) 121/122bpm [2064b/mi] 2cal 204/255W 3) 0.45mi - 5:00(11:10/mi) 136/141bpm [1519b/mi] 63cal 327/385W 4) 0.2mi - 3:00(15:14/mi) 123/140bpm [1873b/mi] 26cal 162/404W 5) 0.46mi - 5:00(10:53/mi) 139/144bpm [1513b/mi] 63cal 321/408W 6) 0.19mi - 3:00(15:53/mi) 124/145bpm [1969b/mi] 26cal 138/327W 7) 0.45mi - 5:00(11:11/mi) 140/146bpm [1566b/mi] 63cal 319/380W 8) 0.19mi - 3:00(15:54/mi) 127/145bpm [2018b/mi] 28cal 161/317W 9) 0.45mi - 5:00(11:10/mi) 142/146bpm [1586b/mi] 63cal 320/357W 10) 0.16mi - 3:00(18:31/mi) 122/146bpm [2259b/mi] 22cal 139/318W 11) 0.95mi - 15:00(15:49/mi) 114/127bpm [1803b/mi] 118cal 171/356W 12) 0mi - 3(11:45/mi) 98/99bpm [1152b/mi] 36/145W 13th Sep 2023, 3:55pm EvilPixie wrote: nice efforts 13th Sep 2023, 4:04pm richmac wrote: Nice running 13th Sep 2023, 4:21pm GregP wrote: Take the recovery number seriously, there's a good chap. Add a comment	1mi, 26:16 Walk - General Split Summary === 1) 1mi - 25:46(25:46/mi) 79/87bpm [2036b/mi] 121cal 41/64rpm 2) 0.01mi - 30(38:39/mi) 78/80bpm [3015b/mi] 2cal 26/49rpm Add a comment	2.2mi, 30:04 Run - General Five minutes walk, 20 minutes easy, five minutes walk. Performance condition plus four, recovery time 15 hours. Split Summary === 1) 0.28mi - 5:00(17:40/mi) 77/100bpm [1361b/mi] 32cal 147/168W 2) 1mi - 12:25(12:25/mi) 131/137bpm [1627b/mi] 134cal 287/315W 3) 0.61mi - 7:35(12:31/mi) 137/140bpm [1716b/mi] 82cal 297/319W 4) 0mi - 3(11:17/mi) 139/139bpm [1567b/mi] 308/309W 5) 0.26mi - 5:00(18:54/mi) 113/139bpm [2136b/mi] 34cal 133/306W 6) 0mi - 2(13:01/mi) 103/103bpm [1340b/mi] 145/145W 15th Sep 2023, 3:24pm EvilPixie wrote: nicely done 15th Sep 2023, 5:08pm Velociraptor wrote: Well done :) Add a comment	1mi, 18:52 Walk - General Split Summary === 1) 1mi - 18:24(18:24/mi) 84/90bpm [1545b/mi] 113cal 53/60rpm 2) 0.02mi - 29(19:20/mi) 86/88bpm [1663b/mi] 3cal 48/57rpm Add a comment 0.7mi, 14:58 Walk - General Split Summary === 1) 0.73mi - 14:58(20:31/mi) 93/99bpm [1908b/mi] 86cal 51/57rpm Add a comment 0.6mi, 11:58 Walk - General Split Summary === 1) 0.62mi - 11:58(19:24/mi) 90/99bpm [1746b/mi] 74cal 50/58rpm Add a comment
Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23
3.6mi, 50:03 Run - General Hard work. Either the air quality isn’t good or my lungs are playing up. Still, it’s done. Performance condition plus four, recovery time 19 hours. Split Summary === 1) 0.29mi - 5:00(16:58/mi) 95/105bpm [1612b/mi] 34cal 161/201W 2) 1mi - 13:16(13:16/mi) 126/133bpm [1672b/mi] 132cal 266/348W 3) 1mi - 13:43(13:43/mi) 127/133bpm [1742b/mi] 135cal 202/446W 4) 0.21mi - 3:01(14:14/mi) 126/130bpm [1794b/mi] 28cal 183/312W 5) 0.79mi - 10:00(12:39/mi) 135/142bpm [1707b/mi] 112cal 256/362W 6) 0.26mi - 5:00(19:00/mi) 113/142bpm [2147b/mi] 35cal 135/336W 7) 0mi - 3(13:34/mi) 101/102bpm [1370b/mi] 141/144W 17th Sep 2023, 11:47am EvilPixie wrote: Well done 17th Sep 2023, 11:55am Velociraptor wrote: Well done :) 17th Sep 2023, 6:00pm Dvorak wrote: Run done, anyway. Add a comment	0.6mi, 11:33 Walk - General Split Summary === 1) 0.58mi - 11:33(19:52/mi) 88/96bpm [1748b/mi] 67cal 48/58rpm Add a comment 0.4mi, 6:34 Walk - General Split Summary === 1) 0.35mi - 6:34(18:53/mi) 95/99bpm [1794b/mi] 41cal 53/58rpm Add a comment 2.4mi, 15:40 Bike - General Split Summary === 1) 2.35mi - 15:40(6:40/mi) 105/126bpm [700b/mi] 121cal Add a comment 2.4mi, 16:22 Bike - General Split Summary === 1) 2.4mi - 16:22(6:49/mi) 113/126bpm [771b/mi] 146cal Add a comment	3.6mi, 50:02 Run - General Five minutes walk, forty minutes easy, five minutes walk. Taking the occasional walk break when the Garmin told me I was going too fast. Performance condition plus four, recovery time 20 hours. In much better shape than Sunday. Split Summary === 1) 0.28mi - 5:00(17:54/mi) 88/98bpm [1575b/mi] 31cal 142/213W 2) 1mi - 13:12(13:12/mi) 122/130bpm [1610b/mi] 139cal 242/343W 3) 1mi - 13:02(13:02/mi) 129/134bpm [1681b/mi] 138cal 273/381W 4) 0.29mi - 3:46(12:53/mi) 132/137bpm [1700b/mi] 41cal 268/366W 5) 0.77mi - 10:00(12:57/mi) 134/138bpm [1736b/mi] 107cal 250/343W 6) 0.25mi - 5:00(19:37/mi) 108/138bpm [2119b/mi] 32cal 122/294W 7) 0mi - 2(13:58/mi) 96/96bpm [1341b/mi] 126/127W 19th Sep 2023, 5:57pm Velociraptor wrote: Well done :) Add a comment 0.9mi, 17:35 Walk - General Split Summary === 1) 0.9mi - 17:35(19:27/mi) 85/93bpm [1653b/mi] 104cal 53/59rpm Add a comment	4.7mi, 1:03:37 Run - Medium Long Run Same routine as yesterday but longer. Five minutes walk, then easy, then five minutes walk. Performance condition plus four, recovery time 22 hours. Split Summary === 1) 0.28mi - 5:00(17:52/mi) 87/96bpm [1554b/mi] 33cal 152/228W 2) 1mi - 13:03(13:03/mi) 118/135bpm [1540b/mi] 139cal 245/388W 3) 1mi - 12:46(12:46/mi) 125/136bpm [1595b/mi] 139cal 248/425W 4) 1mi - 12:48(12:48/mi) 127/132bpm [1627b/mi] 136cal 262/372W 5) 0.11mi - 1:23(13:05/mi) 130/132bpm [1701b/mi] 15cal 245/341W 6) 1mi - 12:48(12:48/mi) 133/137bpm [1702b/mi] 138cal 289/376W 7) 0.06mi - 48(12:26/mi) 137/137bpm [1704b/mi] 8cal 315/339W 8) 0.25mi - 5:00(19:38/mi) 111/137bpm [2179b/mi] 32cal 140/332W 9) 0mi - 1(16:32/mi) 101/101bpm [1669b/mi] 20th Sep 2023, 4:16pm EvilPixie wrote: nice 20th Sep 2023, 4:55pm GregP wrote: And still +4? Very nice. 20th Sep 2023, 6:13pm Velociraptor wrote: Well done :) Add a comment	0.7mi, 13:10 Walk - General Split Summary === 1) 0.7mi - 13:10(18:55/mi) 90/95bpm [1703b/mi] 80cal 54/58rpm Add a comment 0.7mi, 12:38 Walk - General Split Summary === 1) 0.67mi - 12:38(19:00/mi) 92/97bpm [1748b/mi] 77cal 52/114rpm Add a comment	3.1mi, 43:05 Run - General Five minutes walk, ten minutes walk-jog. 12 x 20s strides with 45s walk-jog recoveries. Fifteen minutes walk-jog. Performance condition plus three, recovery time 22 hours. Split Summary === 1) 0.99mi - 15:00(15:06/mi) 107/127bpm [1616b/mi] 123cal 188/311W 2) 0mi - 2(19:21/mi) 119/119bpm [2304b/mi] 164/175W 3) 0.04mi - 20(8:49/mi) 121/128bpm [1066b/mi] 3cal 267/346W 4) 0.05mi - 45(14:30/mi) 132/135bpm [1913b/mi] 8cal 230/357W 5) 0.04mi - 20(8:30/mi) 129/133bpm [1097b/mi] 4cal 349/390W 6) 0.05mi - 45(13:46/mi) 136/139bpm [1872b/mi] 9cal 198/388W 7) 0.04mi - 20(8:50/mi) 134/137bpm [1184b/mi] 4cal 342/365W 8) 0.05mi - 45(14:30/mi) 138/141bpm [2000b/mi] 8cal 203/364W 9) 0.04mi - 20(8:22/mi) 136/141bpm [1137b/mi] 5cal 357/377W 10) 0.05mi - 45(14:18/mi) 141/144bpm [2016b/mi] 8cal 89/372W 11) 0.03mi - 20(9:48/mi) 136/137bpm [1333b/mi] 4cal 339/381W 12) 0.05mi - 45(14:29/mi) 139/142bpm [2012b/mi] 8cal 222/380W 13) 0.04mi - 20(8:32/mi) 137/140bpm [1170b/mi] 5cal 380/412W 14) 0.05mi - 45(14:49/mi) 142/144bpm [2104b/mi] 9cal 208/422W 15) 0.04mi - 20(7:36/mi) 138/141bpm [1049b/mi] 5cal 389/410W 16) 0.05mi - 45(14:02/mi) 142/145bpm [1993b/mi] 8cal 144/412W 17) 0.04mi - 20(7:52/mi) 138/141bpm [1085b/mi] 4cal 361/411W 18) 0.05mi - 45(14:30/mi) 143/145bpm [2073b/mi] 9cal 204/414W 19) 0.04mi - 20(8:07/mi) 139/141bpm [1129b/mi] 5cal 406/473W 20) 0.05mi - 45(15:15/mi) 144/147bpm [2195b/mi] 9cal 156/424W 21) 0.04mi - 20(8:02/mi) 140/143bpm [1125b/mi] 4cal 370/430W 22) 0.05mi - 45(13:47/mi) 144/147bpm [1985b/mi] 9cal 168/433W 23) 0.04mi - 20(8:21/mi) 140/142bpm [1169b/mi] 5cal 433/458W 24) 0.05mi - 45(15:51/mi) 143/146bpm [2266b/mi] 9cal 165/455W 25) 0.04mi - 20(8:18/mi) 138/139bpm [1145b/mi] 4cal 386/432W 26) 0.04mi - 45(17:15/mi) 142/145bpm [2450b/mi] 8cal 116/427W 27) 1mi - 14:35(14:35/mi) 128/137bpm [1866b/mi] 135cal 202/350W 28) 0.04mi - 25(11:45/mi) 127/128bpm [1493b/mi] 4cal 284/316W 29) 0mi - 3(15:21/mi) 127/127bpm [1950b/mi] 306/310W 22nd Sep 2023, 11:54am EvilPixie wrote: nice speedy bits 22nd Sep 2023, 12:02pm GlennR wrote: Thank you. 22nd Sep 2023, 12:06pm GregP wrote: 7:36? Blimey. 22nd Sep 2023, 2:21pm Velociraptor wrote: Well done :) 22nd Sep 2023, 8:17pm Dvorak wrote: Nice session. Add a comment	0.9mi, 17:09 Walk - General Split Summary === 1) 0.91mi - 17:09(18:46/mi) 89/96bpm [1670b/mi] 107cal 54/107rpm Add a comment

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GlennR M65 Cambridgeshire

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GlennR
M65 Cambridgeshire