-
Races
18 -
Miles
5219 -
Miles
627 -
WAVA
66.54% -
Mile
9:07 -
5k
23:25 -
10k
47:33 -
Half
1:46:19 -
20M
2:48:46 -
Mara
4:19:26
About Me | |
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Proud Dad, Rugby lover, mediocre runner, harassed zoo-keeper, President of the Procrastinator’s Society (lapsed)
Show More...
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Random Q&A | See your Q&A |
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What’s the best bit of advice that you would give to new runners, bikers and swimmers? Just get out there and do it. It doesn’t matter how fast or slow you are, whether you have the latest kit or you feel you look cool. All of us are just trying to be a bit better than we were yesterday. Keep going. The only failure is to not try. |
Recent Blogs | |
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Life Gets In The Way | 23rd May |
Dull Stuff & Fun Stuff | 20th May |
Return of the Mojo | 19th May |
Zzzzzzzzzzz | 17th May |
Bluebells but not Reservoirs | 16th May |
Recent Training | |||
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23rd May
|
Dog Walking | 0.7mi | 35:38 |
23rd May
|
Dog Walking | 2.5mi | 56:25 |
22nd May
|
General | 0.4mi | 11:02 |
22nd May
|
Steady-State | 4.2mi | 37:10 |
22nd May
|
Dog Walking | 2.6mi | 54:45 |
Planned Races | |
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Rhyl Half Marathon | 18th Jun |
Helena Tipping Memorial 10K | 24th Jul |
Sheepy Shuffle | 31st Aug |
MBNA Chester Marathon | 2nd Oct |
Village Bakery Half Marathon | 12th Feb |
12 Month Benchmarks | Run |
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Mile | 7:21 |
5k | 23:13 |
5mi | 37:50 |
10k | 47:21 |
10mi | 1:23:14 |
Half | 1:58:53 |
Recent Pictures | Show more |
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2022 Targets | Set your targets |
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Buddies (3) |
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Followers (2) |
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Badges Collected | See available badges |
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 1997 | 2007 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 |
---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 1 | 9:07
9:07/mi
|
48.47 | 9:07 48.47 | ||||||||
5km | 3 | 23:25
7:32/mi
|
65.49 | 23:35 64.02 | 23:25 65.49 | |||||||
10km | 4 | 47:33
7:39/mi
|
66.54 | 51:44 58.57 | 58:06 53.04 | 48:18 64.36 | 47:33 66.54 | |||||
13.1mi | 6 | 1:46:19
8:07/mi
|
62.91 | 1:52:47 58.27 | 1:46:19 61.81 | 2:06:41 52.80 | 1:47:17 62.91 | 2:12:10 51.53 | ||||
20mi | 1 | 2:48:46
8:26/mi
|
60.94 | 2:48:46 60.94 | ||||||||
26.2mi | 3 | 4:19:26
9:54/mi
|
53.35 | 4:25:21 46.34 | 4:20:03 48.95 | 4:19:26 53.35 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
12 Feb | Village Bakery Half Marathon Confirmed | 13.1mi | ||
2 Oct | MBNA Chester Marathon | 26.2mi | ||
31 Aug | Sheepy Shuffle Confirmed | 13.1mi | ||
24 Jul | Helena Tipping Memorial 10K Confirmed | 10km | ||
18 Jun | Rhyl Half Marathon | 13.1mi | ||
2022 | Result | WAVA | Distance | |
27 Feb | The Marches School, Oswestry 10k PB | 47:33 | 66.54 | 10km |
2021 | Result | WAVA | Distance | |
1 Jul | Sheepy Shuffle SB | 2:12:10 | 51.53 | 13.1mi |
2020 | Result | WAVA | Distance | |
5 Dec | Virtual Jingle Mile PB | 9:07 | 48.47 | 1mi |
17 Oct | The Doctor K Cup PB | 23:25 | 65.49 | 5km |
2019 | Result | WAVA | Distance | |
8 Sep | Lake Vyrnwy Half Marathon SB | 1:47:17 | 62.91 | 13.1mi |
28 Jul | Helena Tipping Memorial 10K SB | 48:18 | 64.36 | 10km |
3 Jul | Ruthin Evening 5K SB | 23:35 | 64.02 | 5km |
12 Jun | Park Hall 5k | 24:46 | 60.96 | 5km |
2018 | Result | WAVA | Distance | |
9 Sep | Lake Vyrnwy Half Marathon SB | 2:06:41 | 52.80 | 13.1mi |
29 Jul | Helena Tipping Memorial 10K SB | 58:06 | 53.04 | 10km |
2017 | Result | WAVA | Distance | |
10 Sep | Lake Vyrnwy Half Marathon | 1:56:49 | 56.76 | 13.1mi |
23 Apr | London Marathon PB | 4:19:26 | 53.35 | 26.2mi |
12 Mar | Wrexham 20 mile PB | 2:48:46 | 60.94 | 20mi |
19 Feb | Village Bakery Half Marathon PB | 1:46:19 | 61.81 | 13.1mi |
2016 | Result | WAVA | Distance | |
11 Sep | Lake Vyrnwy Half Marathon SB | 1:52:47 | 58.27 | 13.1mi |
31 Jul | Helena Tipping Memorial 10K SB | 51:44 | 58.57 | 10km |
2007 | Result | WAVA | Distance | |
22 Apr | London Marathon SB | 4:20:03 | 48.95 | 26.2mi |
1997 | Result | WAVA | Distance | |
13 Apr | London Marathon SB | 4:25:21 | 46.34 | 26.2mi |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2022 | 18 | 4 | 29 | 60 | 58 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 169 |
2022 | 101 | 103 | 104 | 105 | 85 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 498 |
2021 | 34 | 14 | 42 | 34 | 19 | 24 | 15 | 20 | 70 | 39 | 40 | 32 | 385 |
2021 | 102 | 118 | 201 | 180 | 115 | 104 | 135 | 104 | 100 | 100 | 131 | 110 | 1501 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 16 | 7 | 6 | 29 | 7 | 9 | 74 |
2020 | 3 | 0 | 0 | 20 | 84 | 108 | 144 | 135 | 177 | 158 | 148 | 102 | 1079 |
2019 | 4 | 0 | 4 | 22 | 54 | 102 | 120 | 111 | 47 | 28 | 0 | 0 | 494 |
2018 | 0 | 0 | 0 | 2 | 24 | 22 | 15 | 8 | 21 | 0 | 9 | 9 | 111 |
2017 | 163 | 117 | 173 | 115 | 28 | 33 | 0 | 28 | 29 | 0 | 4 | 0 | 691 |
2016 | 0 | 3 | 0 | 0 | 32 | 63 | 89 | 102 | 107 | 85 | 62 | 91 | 634 |
2015 | 0 | 0 | 0 | 0 | 0 | 8 | 34 | 23 | 30 | 3 | 0 | 0 | 98 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 1 | 0 | 0 | 0 | 6 |
2011 | 0 | 0 | 0 | 0 | 0 | 29 | 17 | 0 | 0 | 0 | 0 | 0 | 45 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 14 | 2 | 14 | 0 | 0 | 41 |
2009 | 22 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 22 |
Tue 26th Apr
Apr 26
|
Wed 27th Apr
Apr 27
|
Thu 28th Apr
Apr 28
|
Fri 29th Apr
Apr 29
|
Sat 30th Apr
Apr 30
|
Sun 1st May
May 1
|
Mon 2nd May
May 2
|
Split Summary
=== 1) 0.83m - 36:52(44:36/m) 80/119bpm [3567b/mi] 184cal 26/79rpm ![]()
Split Summary
=== 1) 1m - 19:24(19:24/m) 86/110bpm [1668b/mi] 111cal 51/77rpm 2) 0.87m - 19:48(22:43/m) 91/119bpm [2067b/mi] 107cal 32/80rpm ![]()
Split Summary
=== 1) 0.38m - 9:38(25:25/m) 114/157bpm [2898b/mi] 91cal 44/84rpm ![]()
Split Summary
=== 1) 1m - 9:16(9:16/m) 124/146bpm [1149b/mi] 108cal 2) 1m - 9:27(9:27/m) 132/153bpm [1248b/mi] 119cal 3) 1m - 9:59(9:59/m) 118/127bpm [1178b/mi] 110cal 4) 1m - 11:09(11:09/m) 131/145bpm [1460b/mi] 148cal 5) 1m - 10:55(10:55/m) 130/150bpm [1418b/mi] 135cal 6) 0.27m - 3:15(11:51/m) 148/167bpm [1753b/mi] 47cal ![]() |
Split Summary
=== 1) 0.37m - 7:38(20:47/m) 111/131bpm [2306b/mi] 75cal 53/79rpm ![]()
Split Summary
=== 1) 1m - 9:00(9:00/m) 130/166bpm [1169b/mi] 109cal 2) 1m - 9:03(9:03/m) 150/162bpm [1359b/mi] 131cal 3) 1m - 9:07(9:07/m) 132/137bpm [1204b/mi] 126cal 4) 1m - 8:54(8:54/m) 131/140bpm [1167b/mi] 121cal 5) 1m - 9:21(9:21/m) 135/149bpm [1262b/mi] 129cal 6) 0.14m - 1:35(11:27/m) 152/155bpm [1740b/mi] 22cal ![]() |
Split Summary
=== 1) 0.35m - 15:54(45:55/m) 82/106bpm [3765b/mi] 82cal 36/79rpm ![]()
Split Summary
=== 1) 1m - 23:37(23:37/m) 103/129bpm [2432b/mi] 175cal 44/54rpm 2) 1m - 22:05(22:05/m) 93/112bpm [2053b/mi] 107cal 47/60rpm 3) 0.54m - 10:59(20:21/m) 73/95bpm [1486b/mi] 49cal 51/57rpm ![]()
Split Summary
=== 1) 0.67m - 13:41(20:23/m) 113/130bpm [2303b/mi] 131cal 54/59rpm ![]()
Split Summary
=== 1) 1m - 11:54(11:54/m) 134/158bpm [1595b/mi] 159cal 2) 1m - 10:08(10:08/m) 139/151bpm [1409b/mi] 139cal 3) 1m - 9:09(9:09/m) 132/147bpm [1208b/mi] 104cal 4) 1m - 9:39(9:39/m) 133/143bpm [1283b/mi] 126cal 5) 1m - 10:36(10:36/m) 142/162bpm [1505b/mi] 151cal 6) 1m - 11:14(11:14/m) 140/154bpm [1573b/mi] 145cal 7) 1m - 9:32(9:32/m) 133/146bpm [1269b/mi] 119cal 8) 1m - 11:03(11:03/m) 139/152bpm [1535b/mi] 143cal 9) 1m - 9:43(9:43/m) 127/146bpm [1233b/mi] 113cal 10) 0.04m - 23(8:58/m) 138/139bpm [1237b/mi] 5cal ![]() |
Split Summary
=== 1) 1m - 31:54(31:54/m) 86/132bpm [2743b/mi] 189cal 34/79rpm 2) 1m - 20:59(20:59/m) 84/117bpm [1762b/mi] 119cal 48/57rpm 3) 0.61m - 11:00(17:56/m) 74/91bpm [1326b/mi] 55cal 54/61rpm ![]()
Split Summary
=== 1) 0.51m - 10:41(20:48/m) 115/143bpm [2393b/mi] 106cal 53/75rpm ![]()
Split Summary
=== 1) 1m - 8:45(8:45/m) 134/158bpm [1174b/mi] 108cal 2) 1m - 8:57(8:57/m) 136/147bpm [1217b/mi] 132cal 3) 1m - 8:49(8:49/m) 132/138bpm [1165b/mi] 124cal 4) 0.51m - 4:46(9:21/m) 137/145bpm [1282b/mi] 66cal ![]()
Split Summary
=== 1) 0.36m - 16:38(45:48/m) 89/121bpm [4076b/mi] 103cal 25/80rpm ![]() |
Split Summary
=== 1) 1m - 38:41(38:41/m) 110/143bpm [4255b/mi] 349cal 33/79rpm 2) 1m - 25:08(25:08/m) 125/146bpm [3142b/mi] 233cal 43/76rpm 3) 1m - 24:25(24:25/m) 122/149bpm [2978b/mi] 185cal 43/59rpm 4) 0.16m - 3:28(21:59/m) 109/117bpm [2396b/mi] 14cal 48/59rpm ![]() |
Split Summary
=== 1) 1m - 39:31(39:31/m) 84/114bpm [3319b/mi] 234cal 28/98rpm 2) 1m - 24:53(24:53/m) 90/116bpm [2240b/mi] 145cal 43/57rpm 3) 0.14m - 5:08(35:58/m) 101/116bpm [3633b/mi] 38cal 33/84rpm ![]() |
Split Summary
=== 1) 0.38m - 8:23(22:15/m) 111/134bpm [2470b/mi] 80cal 51/59rpm ![]()
Split Summary
=== 1) 1m - 12:09(12:09/m) 134/155bpm [1629b/mi] 165cal 2) 1m - 10:08(10:08/m) 131/161bpm [1328b/mi] 126cal 3) 1m - 9:14(9:14/m) 112/118bpm [1035b/mi] 90cal 4) 1m - 9:40(9:40/m) 127/137bpm [1228b/mi] 123cal 5) 1m - 11:20(11:20/m) 127/147bpm [1438b/mi] 135cal 6) 1m - 10:05(10:05/m) 125/142bpm [1260b/mi] 118cal 7) 0.34m - 3:59(11:54/m) 139/146bpm [1653b/mi] 53cal ![]()
Split Summary
=== 1) 0.47m - 28:13(1:00:08/m) 91/116bpm [5472b/mi] 180cal 26/108rpm ![]() |
Tue 3rd May
May 3
|
Wed 4th May
May 4
|
Thu 5th May
May 5
|
Fri 6th May
May 6
|
Sat 7th May
May 7
|
Sun 8th May
May 8
|
Mon 9th May
May 9
|
Split Summary
=== 1) 0.75m - 16:07(21:22/m) 113/136bpm [2415b/mi] 150cal 52/85rpm ![]()
Split Summary
=== 1) 1m - 9:05(9:05/m) 132/145bpm [1198b/mi] 115cal 2) 1m - 9:45(9:45/m) 154/165bpm [1500b/mi] 141cal 3) 1m - 11:20(11:20/m) 154/188bpm [1745b/mi] 171cal 4) 1m - 10:34(10:34/m) 131/145bpm [1384b/mi] 129cal 5) 1m - 10:12(10:12/m) 128/151bpm [1306b/mi] 123cal 6) 1m - 9:42(9:42/m) 130/151bpm [1261b/mi] 119cal 7) 0.34m - 3:27(10:01/m) 118/139bpm [1181b/mi] 43cal ![]()
Split Summary
=== 1) 0.52m - 29:04(55:32/m) 103/126bpm [5720b/mi] 229cal 28/79rpm ![]() |
-
|
Split Summary
=== 1) 1m - 41:22(41:22/m) 84/123bpm [3475b/mi] 237cal 32/79rpm 2) 1m - 29:28(29:28/m) 86/121bpm [2534b/mi] 166cal 38/79rpm 3) 0.02m - 29(24:34/m) 106/113bpm [2605b/mi] 2cal 40/52rpm ![]() |
Split Summary
=== 1) 0.73m - 14:37(19:59/m) 111/141bpm [2218b/mi] 141cal 53/60rpm ![]()
Split Summary
=== 1) 1m - 9:10(9:10/m) 127/148bpm [1164b/mi] 105cal 2) 1m - 9:53(9:53/m) 145/154bpm [1434b/mi] 135cal 3) 1m - 11:44(11:44/m) 156/175bpm [1830b/mi] 173cal 4) 1m - 10:37(10:37/m) 132/157bpm [1402b/mi] 131cal 5) 1m - 10:04(10:04/m) 119/141bpm [1198b/mi] 110cal 6) 1m - 9:59(9:59/m) 124/148bpm [1238b/mi] 107cal 7) 0.01m - 3(7:35/m) 145/146bpm [1100b/mi] ![]() |
Split Summary
=== 1) 0.43m - 10:46(24:48/m) 113/146bpm [2802b/mi] 97cal 48/75rpm ![]()
Split Summary
=== 1) 1m - 9:22(9:22/m) 129/144bpm [1209b/mi] 118cal 2) 1m - 8:51(8:51/m) 133/145bpm [1176b/mi] 121cal 3) 1m - 9:28(9:28/m) 129/136bpm [1221b/mi] 116cal 4) 1m - 10:55(10:55/m) 137/149bpm [1496b/mi] 145cal 5) 1m - 10:22(10:22/m) 138/153bpm [1430b/mi] 141cal 6) 0.27m - 3:04(11:11/m) 153/164bpm [1712b/mi] 46cal ![]() |
Split Summary
=== 1) 0.37m - 8:38(23:18/m) 112/138bpm [2610b/mi] 79cal 52/57rpm ![]()
Split Summary
=== 1) 1m - 11:50(11:50/m) 140/164bpm [1656b/mi] 168cal 2) 1m - 9:48(9:48/m) 130/146bpm [1274b/mi] 121cal 3) 1m - 8:52(8:52/m) 115/124bpm [1020b/mi] 93cal 4) 1m - 9:39(9:39/m) 129/138bpm [1245b/mi] 125cal 5) 1m - 11:10(11:10/m) 132/152bpm [1473b/mi] 140cal 6) 1m - 10:36(10:36/m) 132/155bpm [1398b/mi] 133cal 7) 0.06m - 38(10:17/m) 149/155bpm [1532b/mi] 8cal ![]()
Split Summary
=== 1) 0.4m - 19:06(47:15/m) 98/120bpm [4631b/mi] 135cal 35/111rpm ![]() |
Split Summary
=== 1) 0.63m - 26:51(42:38/m) 106/134bpm [4519b/mi] 223cal 27/80rpm ![]() |
Tue 10th May
May 10
|
Wed 11th May
May 11
|
Thu 12th May
May 12
|
Fri 13th May
May 13
|
Sat 14th May
May 14
|
Sun 15th May
May 15
|
Mon 16th May
May 16
|
Split Summary
=== 1) 0.57m - 24:27(42:54/m) 86/116bpm [3689b/mi] 140cal 30/88rpm ![]()
Split Summary
=== 1) 1m - 19:51(19:51/m) 74/97bpm [1469b/mi] 105cal 50/61rpm 2) 1m - 16:23(16:23/m) 86/118bpm [1409b/mi] 118cal 58/63rpm 3) 0.06m - 1:07(18:06/m) 81/86bpm [1466b/mi] 7cal 45/59rpm ![]()
Split Summary
=== 1) 1m - 22:38(22:38/m) 100/131bpm [2263b/mi] 177cal 47/79rpm 2) 1m - 24:22(24:22/m) 98/122bpm [2388b/mi] 118cal 43/57rpm 3) 0.57m - 12:12(21:20/m) 80/96bpm [1706b/mi] 51cal 48/71rpm ![]() |
Split Summary
=== 1) 0.93m - 40:57(43:50/m) 99/133bpm [4340b/mi] 274cal 27/80rpm ![]() |
Split Summary
=== 1) 0.72m - 25:41(35:53/m) 95/139bpm [3408b/mi] 164cal 31/80rpm ![]()
Split Summary
=== 1) 1m - 9:12(9:12/m) 113/130bpm [1039b/mi] 96cal 2) 1m - 9:56(9:56/m) 130/145bpm [1291b/mi] 134cal 3) 1m - 10:45(10:45/m) 133/148bpm [1429b/mi] 142cal 4) 1m - 9:55(9:55/m) 126/136bpm [1249b/mi] 120cal 5) 1m - 10:35(10:35/m) 133/151bpm [1407b/mi] 138cal 6) 0.05m - 30(10:05/m) 145/149bpm [1461b/mi] 6cal ![]()
Split Summary
=== 1) 1m - 24:51(24:51/m) 102/119bpm [2534b/mi] 190cal 41/55rpm 2) 1m - 25:43(25:43/m) 98/118bpm [2520b/mi] 137cal 39/102rpm 3) 0.59m - 12:09(20:25/m) 96/107bpm [1960b/mi] 52cal 51/57rpm ![]() |
Split Summary
=== 1) 0.37m - 8:18(22:14/m) 114/138bpm [2535b/mi] 78cal 53/58rpm ![]()
Split Summary
=== 1) 1m - 9:22(9:22/m) 130/145bpm [1218b/mi] 110cal 2) 1m - 9:59(9:59/m) 139/147bpm [1388b/mi] 134cal 3) 1m - 11:02(11:02/m) 142/157bpm [1566b/mi] 158cal 4) 1m - 9:59(9:59/m) 134/144bpm [1338b/mi] 130cal 5) 1m - 9:38(9:38/m) 129/150bpm [1242b/mi] 112cal 6) 1m - 9:27(9:27/m) 132/146bpm [1247b/mi] 120cal 7) 0.18m - 2:17(12:24/m) 151/155bpm [1872b/mi] 32cal ![]()
Split Summary
=== 1) 0.5m - 23:41(47:35/m) 100/125bpm [4758b/mi] 182cal 27/80rpm ![]()
Split Summary
=== 1) 1m - 21:39(21:39/m) 100/115bpm [2164b/mi] 170cal 48/56rpm 2) 1m - 20:53(20:53/m) 84/103bpm [1755b/mi] 104cal 50/74rpm 3) 0.56m - 12:06(21:48/m) 71/85bpm [1548b/mi] 50cal 46/61rpm ![]() |
Split Summary
=== 1) 1m - 22:24(22:24/m) 94/117bpm [2105b/mi] 160cal 46/56rpm 2) 1m - 24:08(24:08/m) 86/108bpm [2075b/mi] 131cal 43/57rpm 3) 1m - 22:06(22:06/m) 77/109bpm [1701b/mi] 118cal 46/60rpm 4) 1m - 31:30(31:30/m) 69/107bpm [2174b/mi] 130cal 32/79rpm 5) 0.15m - 5:54(40:14/m) 56/62bpm [2253b/mi] 16cal 45/79rpm ![]() |
Split Summary
=== 1) 0.55m - 12:17(22:27/m) 104/161bpm [2334b/mi] 94cal 49/89rpm ![]()
Split Summary
=== 1) 1m - 12:05(12:05/m) 127/147bpm [1535b/mi] 165cal 2) 1m - 10:10(10:10/m) 127/142bpm [1291b/mi] 122cal 3) 1m - 9:21(9:21/m) 118/126bpm [1103b/mi] 96cal 4) 1m - 9:44(9:44/m) 131/140bpm [1276b/mi] 126cal 5) 1m - 11:06(11:06/m) 142/154bpm [1576b/mi] 157cal 6) 1m - 10:29(10:29/m) 139/155bpm [1458b/mi] 134cal 7) 1m - 9:06(9:06/m) 126/141bpm [1147b/mi] 103cal 8) 1m - 11:17(11:17/m) 144/159bpm [1625b/mi] 159cal 9) 1m - 9:47(9:47/m) 139/163bpm [1359b/mi] 128cal 10) 1m - 10:32(10:32/m) 127/144bpm [1338b/mi] 122cal 11) 1m - 12:23(12:23/m) 148/165bpm [1833b/mi] 166cal 12) 0.03m - 22(11:36/m) 161/164bpm [1869b/mi] 5cal ![]()
Split Summary
=== 1) 0.62m - 25:40(41:43/m) 83/111bpm [3462b/mi] 130cal 33/80rpm ![]()
Split Summary
=== 1) 1m - 25:34(25:34/m) 92/111bpm [2351b/mi] 176cal 44/89rpm 2) 1m - 22:53(22:53/m) 85/104bpm [1945b/mi] 111cal 46/58rpm 3) 0.62m - 12:15(19:45/m) 74/86bpm [1462b/mi] 55cal 52/58rpm ![]() |
Split Summary
=== 1) 0.4m - 10:48(27:20/m) 101/117bpm [2761b/mi] 82cal 40/56rpm ![]()
Split Summary
=== 1) 1m - 9:24(9:24/m) 111/131bpm [1044b/mi] 98cal 2) 1m - 9:56(9:56/m) 136/145bpm [1351b/mi] 135cal 3) 1m - 11:38(11:38/m) 121/144bpm [1408b/mi] 123cal 4) 1m - 10:37(10:37/m) 121/137bpm [1284b/mi] 120cal 5) 0.34m - 3:58(11:32/m) 139/147bpm [1603b/mi] 53cal ![]()
Split Summary
=== 1) 0.53m - 30:12(57:06/m) 71/92bpm [4054b/mi] 115cal 20/79rpm ![]()
Split Summary
=== 1) 1m - 20:58(20:58/m) 77/103bpm [1615b/mi] 124cal 50/58rpm 2) 0.18m - 4:26(25:01/m) 93/98bpm [2327b/mi] 34cal 41/50rpm ![]()
Split Summary
=== 1) 1m - 24:03(24:03/m) 82/106bpm [1971b/mi] 160cal 46/53rpm 2) 1m - 22:00(22:00/m) 78/101bpm [1716b/mi] 102cal 48/55rpm 3) 0.54m - 12:04(22:21/m) 66/74bpm [1475b/mi] 47cal 47/55rpm ![]() |
Tue 17th May
May 17
|
Wed 18th May
May 18
|
Thu 19th May
May 19
|
Fri 20th May
May 20
|
Sat 21st May
May 21
|
Sun 22nd May
May 22
|
Mon 23rd May
May 23
|
Split Summary
=== 1) 0.49m - 11:29(23:27/m) 112/121bpm [2627b/mi] 105cal 48/58rpm ![]()
Incl 8 x 100m strides
Split Summary === 1) 1m - 9:25(9:25/m) 122/139bpm [1149b/mi] 100cal 2) 1m - 9:35(9:35/m) 138/146bpm [1322b/mi] 135cal 3) 1m - 9:44(9:44/m) 135/146bpm [1315b/mi] 133cal 4) 1m - 9:03(9:03/m) 136/146bpm [1232b/mi] 122cal 5) 1m - 8:53(8:53/m) 136/150bpm [1208b/mi] 124cal 6) 1m - 9:36(9:36/m) 137/148bpm [1314b/mi] 131cal 7) 0.5m - 5:42(11:19/m) 139/150bpm [1573b/mi] 73cal ![]()
Split Summary
=== 1) 0.59m - 25:28(43:11/m) 83/112bpm [3584b/mi] 128cal 31/80rpm ![]()
Split Summary
=== 1) 1m - 23:06(23:06/m) 97/117bpm [2240b/mi] 167cal 48/55rpm 2) 1m - 21:54(21:54/m) 78/94bpm [1708b/mi] 103cal 49/55rpm 3) 0.78m - 17:19(22:14/m) 76/110bpm [1689b/mi] 78cal 49/57rpm ![]() |
Split Summary
=== 1) 0.42m - 8:50(21:17/m) 115/131bpm [2448b/mi] 81cal 52/59rpm ![]()
Split Summary
=== 1) 1m - 9:25(9:25/m) 109/136bpm [1027b/mi] 97cal 2) 1m - 9:51(9:51/m) 135/146bpm [1330b/mi] 136cal 3) 1m - 10:11(10:11/m) 123/132bpm [1252b/mi] 128cal 4) 1m - 10:03(10:03/m) 128/140bpm [1287b/mi] 129cal 5) 1m - 9:15(9:15/m) 133/141bpm [1230b/mi] 120cal 6) 1m - 9:16(9:16/m) 131/139bpm [1213b/mi] 117cal 7) 1m - 8:58(8:58/m) 131/137bpm [1174b/mi] 120cal 8) 1m - 9:06(9:06/m) 133/141bpm [1211b/mi] 122cal 9) 0.51m - 5:31(10:42/m) 141/149bpm [1510b/mi] 73cal ![]()
Split Summary
=== 1) 0.57m - 26:52(47:33/m) 73/120bpm [3472b/mi] 118cal 22/79rpm ![]()
Split Summary
=== 1) 1m - 21:47(21:47/m) 92/116bpm [2005b/mi] 157cal 48/118rpm 2) 1m - 20:52(20:52/m) 76/96bpm [1586b/mi] 104cal 49/84rpm 3) 0.53m - 10:29(19:41/m) 65/72bpm [1279b/mi] 46cal 52/57rpm ![]() |
Split Summary
=== 1) 0.45m - 10:20(23:07/m) 104/139bpm [2403b/mi] 92cal 49/58rpm ![]()
Split Summary
=== 1) 1m - 9:22(9:22/m) 115/137bpm [1078b/mi] 99cal 2) 1m - 9:55(9:55/m) 138/145bpm [1369b/mi] 135cal 3) 1m - 10:57(10:57/m) 122/140bpm [1337b/mi] 131cal 4) 1m - 9:51(9:51/m) 118/128bpm [1162b/mi] 114cal 5) 1m - 9:53(9:53/m) 128/150bpm [1264b/mi] 129cal 6) 0.01m - 4(8:59/m) 147/147bpm [1321b/mi] 1cal ![]()
Split Summary
=== 1) 0.58m - 27:54(48:25/m) 74/90bpm [3582b/mi] 118cal 27/84rpm ![]()
Split Summary
=== 1) 1m - 23:18(23:18/m) 90/108bpm [2097b/mi] 167cal 46/57rpm 2) 1m - 21:28(21:28/m) 76/97bpm [1631b/mi] 105cal 49/58rpm 3) 0.55m - 11:57(21:47/m) 66/76bpm [1437b/mi] 48cal 49/55rpm ![]() |
Split Summary
=== 1) 0.41m - 8:57(21:35/m) 106/137bpm [2289b/mi] 83cal 54/59rpm ![]()
Split Summary
=== 1) 1m - 9:17(9:17/m) 108/135bpm [1002b/mi] 93cal 2) 1m - 10:03(10:03/m) 126/143bpm [1266b/mi] 135cal 3) 1m - 11:11(11:11/m) 121/135bpm [1354b/mi] 135cal 4) 1m - 10:32(10:32/m) 125/147bpm [1316b/mi] 128cal 5) 0.08m - 56(11:19/m) 144/148bpm [1629b/mi] 11cal ![]()
Split Summary
=== 1) 0.56m - 24:11(43:09/m) 95/118bpm [4100b/mi] 149cal 32/80rpm ![]()
Split Summary
=== 1) 1m - 23:03(23:03/m) 83/108bpm [1913b/mi] 154cal 46/55rpm 2) 1m - 22:03(22:03/m) 66/86bpm [1456b/mi] 105cal 48/57rpm 3) 0.54m - 10:58(20:16/m) 58/69bpm [1176b/mi] 48cal 51/56rpm ![]() |
Split Summary
=== 1) 0.89m - 43:51(49:06/m) 64/106bpm [3143b/mi] 149cal 28/79rpm ![]()
Split Summary
=== 1) 1m - 24:41(24:41/m) 90/109bpm [2222b/mi] 163cal 44/58rpm 2) 1m - 22:41(22:41/m) 77/93bpm [1747b/mi] 113cal 48/56rpm 3) 0.53m - 11:30(21:44/m) 65/73bpm [1413b/mi] 56cal 49/78rpm ![]() |
Split Summary
=== 1) 0.44m - 11:02(25:20/m) 108/131bpm [2736b/mi] 96cal 45/80rpm ![]()
4m steady then warm down
Split Summary === 1) 1m - 8:57(8:57/m) 116/136bpm [1038b/mi] 96cal 2) 1m - 8:57(8:57/m) 141/153bpm [1262b/mi] 133cal 3) 1m - 8:10(8:10/m) 143/151bpm [1169b/mi] 122cal 4) 1m - 8:31(8:31/m) 134/143bpm [1140b/mi] 124cal 5) 0.23m - 2:36(11:31/m) 137/143bpm [1577b/mi] 36cal ![]()
Split Summary
=== 1) 1m - 22:50(22:50/m) 99/118bpm [2260b/mi] 168cal 46/58rpm 2) 1m - 20:48(20:48/m) 89/105bpm [1851b/mi] 110cal 50/57rpm 3) 0.58m - 11:07(19:13/m) 77/88bpm [1480b/mi] 51cal 53/59rpm ![]() |
Split Summary
=== 1) 0.7m - 35:38(50:52/m) 71/108bpm [3612b/mi] 134cal 15/80rpm ![]()
Split Summary
=== 1) 1m - 22:49(22:49/m) 95/115bpm [2168b/mi] 171cal 46/58rpm 2) 1m - 22:43(22:43/m) 75/100bpm [1703b/mi] 104cal 44/77rpm 3) 0.54m - 10:54(20:08/m) 65/74bpm [1309b/mi] 47cal 50/58rpm ![]() |