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MarkyMarkMark (3M) M60

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FERC, Gateway Runner

About Me
Running Grandad, built for comfort, not for speed! But determinedly working on bucking the belief that aging means slowing (at least for a few more years), using the additional leisure time from part time working to do more/better training! Can no longer be found cycling gently to work, instead commuting to my spare room across the landing, so although still mimbling around the streets and cycle paths of York my overall personal powered mileage will have dropped! 100th parkrun completed in Jan 2020 Show More...

About Me

Running Grandad, built for comfort, not for speed! But determinedly working on bucking the belief that aging means slowing (at least for a few more years), using the additional leisure time from part time working to do more/better training!
Can no longer be found cycling gently to work, instead commuting to my spare room across the landing, so although still mimbling around the streets and cycle paths of York my overall personal powered mileage will have dropped!

100th parkrun completed in Jan 2020 :-)

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Take it easy. Don't try to do too much too soon. And find something you like doing, use it as a benchmark, and keep coming back to it to prove your ability.

Recent Blogs
NFN!	13th Sep
Wetherby 10k: A cracking little Yorkshire run!	6th Sep
Race to the Stones: Day 2, Part 2!	Jul 2021
Race to the Stones: Day 2, Part 1.	Jul 2021
Race to the Stones: Day 1, part 2!	Jul 2021

Recent Training
18th Sep	parkrun	3.2mi	24:51
16th Sep	General	3.5mi	39:34
16th Sep	General	14.2mi	2:06:28
15th Sep	General	4.1mi	37:12
14th Sep	General	1mi	18:19

Planned Races
The Doctor K Cup	2nd Oct
Yorkshire Marathon	17th Oct

12 Month Benchmarks	Run	Bike
Mile	7:25	4:04
5k	24:31	13:13
5mi	44:01	21:35
10k	57:25	27:10
10mi	1:40:48	46:11
Half	2:22:59	1:08:44
Mara	5:48:06	0

Recent Pictures	Show more

2021 Targets	Set your targets
Bike 200 Run 1200 Walk 250

Recent Threads
Word Association
100 miles a month in 2021
over 50's club
The Retirement Thread
parkrun thread
1000 miles in 2021

Buddies (8)

Followers (8)

Badges Collected	See available badges
+ 165 others

Best Times
Best WAVA

Dist	Races	PB	WB	2003	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021
5km	1	26:04 8:23/mi	60.76														26:04 60.76
5mi	1	43:44 8:45/mi	58.89														43:44 58.89
5.5mi	1	47:15 8:35/mi	59.44												47:15 59.44
10km	11	48:46 7:51/mi	66.05								53:14 57.89	56:21 55.17	56:32 55.47	51:27 61.50	50:04 63.76	48:46 66.05		55:00 59.64
10mi	3	1:20:10 8:01/mi	65.95							1:25:00 58.43				1:34:31 54.43			1:20:10 65.95
13.1mi	15	1:49:08 8:20/mi	64.15	2:32:00 40.08	1:58:22 53.64	1:51:25 56.99					1:53:15 59.07	1:55:35 57.87	1:56:38 58.40	1:57:19 58.06	1:55:20 60.14	1:50:06 63.00	1:49:08 64.15
26.2mi	12	3:52:16 8:52/mi	63.48			4:25:00 50.46	4:18:00 52.27	4:48:00 47.23	4:59:00 45.89	4:33:00 51.14	4:10:05 56.33	4:09:44 56.41	4:23:43 54.39	4:11:34 57.53	4:09:44 58.49	3:52:16 63.48
100km	1	15:00:00 14:29/mi	48.34															15:00:00 48.34

Date	Planned Races			Distance
17 Oct	Yorkshire Marathon Confirmed			26.2mi
2 Oct	The Doctor K Cup Confirmed			5km
2021		Result	WAVA	Distance
5 Sep	Wetherby 10K SB	55:00	59.64	10km
10 Jul	Race to the Stones 2-days with Camping PB	15:00:00	48.34	100km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
12 Dec	York Santa Fun Run 2020	3 / 0	0.00	48hr
18 Oct	Yorkshire Marathon (CANCELLED)		0.00	26.2mi
17 Oct	The Doctor K Cup PB	26:04	60.76	5km
31 Mar	The Fetch Five PB	43:44	58.89	5mi
23 Feb	Snake Lane 10 PB	1:20:10	65.95	10mi
12 Jan	Brass Monkey Half Marathon PB	1:49:08	64.15	13.1mi
2019		Result	WAVA	Distance
20 Oct	Yorkshire Marathon PB	3:52:16	63.48	26.2mi
4 Aug	Asda Foundation York 10k PB	48:46	66.05	10km
13 Jan	Brass Monkey Half Marathon SB	1:50:06	63.00	13.1mi
2018		Result	WAVA	Distance
4 Nov	Leeds Abbey Dash SB	50:04	63.76	10km
14 Oct	Yorkshire Marathon SB	4:09:44	58.49	26.2mi
9 Sep	Vale of York Half Marathon SB	1:55:20	60.14	13.1mi
4 Sep	Cribbs 5 Road Race PB	47:15	59.44	5.5mi
5 Aug	Run For All York 10k	51:42	61.75	10km
8 Apr	Thirsk 10		0.00	10mi
14 Jan	Brass Monkey Half Marathon	1:56:11	59.15	13.1mi
2017		Result	WAVA	Distance
5 Nov	Leeds Abbey Dash SB	51:27	61.50	10km
8 Oct	Yorkshire Marathon SB	4:11:34	57.53	26.2mi
6 Aug	York 10k	54:01	58.57	10km
25 Jun	Humber Bridge Half Marathon	1:58:59	57.76	13.1mi
19 Mar	Thirsk 10 SB	1:34:31	54.43	10mi
26 Feb	Thorpe Park Half Marathon	1:59:20	57.07	13.1mi
15 Jan	Brass Monkey Half Marathon SB	1:57:19	58.06	13.1mi
2016		Result	WAVA	Distance
9 Oct	Yorkshire Marathon SB	4:23:43	54.39	26.2mi
11 Sep	Vale of York Half Marathon SB	1:56:38	58.40	13.1mi
7 Aug	York 10k - Jane Tomlinson Run for all SB	56:32	55.47	10km
17 Jan	Brass Monkey Half Marathon	1:57:53	57.26	13.1mi
2015		Result	WAVA	Distance
15 Nov	Leeds Abbey Dash	56:26	55.09	10km
11 Oct	Yorkshire Marathon	4:40:34	50.66	26.2mi
20 Sep	Vale of York Half Marathon	1:59:21	56.55	13.1mi
2 Aug	York 10k - Jane Tomlinson Run for all SB	56:21	55.17	10km
26 Apr	Shakespeare Marathon SB	4:09:44	56.41	26.2mi
18 Jan	Brass Monkey Half Marathon SB	1:55:35	57.87	13.1mi
2014		Result	WAVA	Distance
16 Nov	Leeds Abbey Dash SB	53:14	57.89	10km
12 Oct	Yorkshire Marathon SB	4:10:05	56.33	26.2mi
7 Sep	Vale of York Half Marathon SB	1:53:15	59.07	13.1mi
3 Aug	York 10k - Jane Tomlinson Run for all	53:32	57.57	10km
2013		Result	WAVA	Distance
20 Oct	Yorkshire Marathon SB	4:33:00	51.14	26.2mi
24 Mar	Thirsk 10 SB	1:25:00	58.43	10mi
2012		Result	WAVA	Distance
29 Apr	Greater Manchester Marathon SB	4:59:00	45.89	26.2mi
25 Mar	Thirsk 10		0.00	10mi
2011		Result	WAVA	Distance
22 May	Edinburgh Marathon SB	4:48:00	47.23	26.2mi
27 Mar	Thirsk 10		0.00	10mi
2010		Result	WAVA	Distance
23 May	Edinburgh Marathon SB	4:18:00	52.27	26.2mi
2009		Result	WAVA	Distance
26 Apr	London Marathon SB	4:25:00	50.46	26.2mi
18 Jan	Brass Monkey Half Marathon SB	1:51:25	56.99	13.1mi
2008		Result	WAVA	Distance
30 Nov	Thirsk 10		0.00	10mi
5 Oct	Great North Run SB	1:58:22	53.64	13.1mi
2007		Result	WAVA	Distance
24 Jun	Leeds 10K - Jane Tomlinson Run For All		0.00	10km
2003		Result	WAVA	Distance
21 Sep	Great North Run SB	2:32:00	40.08	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	42	22	29	42	52	9	14	17	3	0	0	0	231
2021	137	123	137	128	144	121	112	101	82	0	0	0	1085
2021	0	16	8	7	6	6	5	8	0	0	0	0	56
2020	12	1	17	27	31	35	27	30	7	21	38	22	268
2020	115	117	108	115	142	136	135	100	107	131	122	119	1448
2020	46	47	33	30	31	11	25	11	6	13	6	13	271
2019	1	3	3	18	9	14	9	13	0	0	10	0	80
2019	121	106	101	107	100	80	142	159	120	108	101	94	1339
2019	24	24	13	31	46	35	69	49	12	79	31	52	463
2018	0	7	1	0	28	5	11	15	0	3	0	3	74
2018	62	69	68	45	100	97	118	171	105	101	121	73	1130
2018	38	24	13	36	26	67	44	62	10	30	31	13	392
2017	0	0	0	4	5	0	4	6	4	0	0	0	24
2017	96	105	101	108	101	101	110	134	107	104	102	102	1270
2017	52	36	38	25	51	25	18	42	24	31	31	25	397
2016	0	0	15	0	5	3	2	7	0	3	5	0	40
2016	100	68	79	101	103	101	91	127	120	111	107	94	1201
2016	35	73	38	48	50	37	37	35	53	44	46	23	520
2015	101	107	143	113	38	30	42	100	96	78	86	94	1027
2014	0	0	0	0	0	6	0	0	0	0	0	0	6
2014	129	70	73	88	106	71	110	126	116	106	58	86	1139
2013	0	0	0	0	0	0	0	0	0	0	0	54	54

Tue 24th Aug Aug 24	Wed 25th Aug Aug 25	Thu 26th Aug Aug 26	Fri 27th Aug Aug 27	Sat 28th Aug Aug 28	Sun 29th Aug Aug 29	Mon 30th Aug Aug 30
6.4mi, 55:55 Run - General Split Summary === 1) 1m - 9:24(9:24/m) 128/142bpm [1203b/mi] 122cal 6.38/8.16mph 2) 1m - 8:55(8:55/m) 131/142bpm [1168b/mi] 116cal 6.73/6.93mph 3) 1m - 8:39(8:39/m) 137/157bpm [1185b/mi] 117cal 6.94/7.26mph 4) 1m - 8:20(8:20/m) 141/154bpm [1175b/mi] 117cal 7.2/7.99mph 5) 1m - 8:39(8:39/m) 145/153bpm [1254b/mi] 127cal 6.94/7.16mph 6) 1m - 8:34(8:34/m) 143/152bpm [1225b/mi] 122cal 7.01/7.35mph 7) 0.39m - 3:24(8:37/m) 150/156bpm [1292b/mi] 52cal 6.97/7.49mph Add a comment	6.2mi, 55:24 Run - General Warm and muggy! Split Summary === 1) 1m - 9:08(9:08/m) 126/139bpm [1151b/mi] 118cal 6.57/6.93mph 2) 1m - 8:58(8:58/m) 136/148bpm [1219b/mi] 123cal 6.69/6.95mph 3) 1m - 9:01(9:01/m) 139/149bpm [1254b/mi] 125cal 6.65/7.18mph 4) 1m - 8:49(8:49/m) 142/149bpm [1253b/mi] 127cal 6.8/7.08mph 5) 1m - 8:53(8:53/m) 142/152bpm [1260b/mi] 127cal 6.76/6.93mph 6) 1m - 8:34(8:34/m) 146/154bpm [1252b/mi] 127cal 7/7.43mph 7) 0.23m - 2:00(8:36/m) 151/154bpm [1298b/mi] 31cal 6.98/6.97mph 25th Aug 2021, 9:26am Fenland Flier wrote: That's 3 miles gained over the last 3 days. 25th Aug 2021, 11:05am MarkyMarkMark (3M) wrote: Yup. Should be okay for the 100 this month now! But another weekend of caravanning coming up, so needed to pre-load the week a bit! Add a comment	5mi, 43:19 Run - General Split Summary === 1) 1m - 9:01(9:01/m) 129/145bpm [1163b/mi] 117cal 6.66/7.45mph 2) 1m - 8:52(8:52/m) 139/151bpm [1233b/mi] 125cal 6.76/7.14mph 3) 1m - 8:41(8:41/m) 146/154bpm [1268b/mi] 129cal 6.91/7.16mph 4) 1m - 8:32(8:32/m) 146/159bpm [1247b/mi] 124cal 7.02/7.43mph 5) 1m - 8:09(8:09/m) 153/159bpm [1247b/mi] 130cal 7.36/7.7mph 6) 0.01m - 3(6:41/m) 156/156bpm [1042b/mi] 1cal 8.99/7.1mph 26th Aug 2021, 10:25am Fenland Flier wrote: A good progressive 5 miles but only 5 on your day off! Add a comment	7.9mi, 1:30:42 Bike - General Trail or trail? Split Summary === 1) 5m - 1:11:17(14:15/m) 101/129bpm [1440b/mi] 510cal 4.21/11.84mph 2) 2.9m - 19:26(6:42/m) 89/116bpm [596b/mi] 96cal 8.96/14.38mph Add a comment	3.9mi, 1:16:39 Walk - General Split Summary === 1) 0.02m - 30(24:50/m) 83/87bpm [2062b/mi] 1cal 43/53rpm 2.42/3.23mph 2) 0.08m - 1:33(18:31/m) 86/97bpm [1593b/mi] 7cal 48/56rpm 3.24/3.67mph 3) 0m - 1(0/m) 91/91bpm [INFb/mi] 50/50rpm 4) 1m - 20:34(20:34/m) 100/125bpm [2056b/mi] 126cal 47/56rpm 2.92/3.76mph 5) 1m - 19:18(19:18/m) 94/123bpm [1814b/mi] 100cal 48/60rpm 3.11/3.61mph 6) 1m - 19:09(19:09/m) 96/114bpm [1838b/mi] 99cal 50/58rpm 3.13/3.95mph 7) 0.77m - 15:35(20:22/m) 94/114bpm [1914b/mi] 77cal 47/105rpm 2.95/5.24mph Add a comment 3.1mi, 26:29 Run - parkrun Markeaton Split Summary === 1) 1m - 8:47(8:47/m) 142/158bpm [1247b/mi] 126cal 6.83/7.66mph 2) 1m - 8:06(8:06/m) 155/157bpm [1256b/mi] 131cal 7.4/7.85mph 3) 1m - 8:50(8:50/m) 159/163bpm [1406b/mi] 151cal 6.79/7.66mph 4) 0.1m - 46(7:19/m) 161/163bpm [1179b/mi] 13cal 8.19/7.78mph 28th Aug 2021, 10:59am Fenland Flier wrote: Looks like a two lapper, good tourism. Add a comment	2.9mi, 1:39:27 Walk - General Split Summary === 1) 0m - 5(19:19/m) 98/99bpm [1893b/mi] 54/55rpm 3.1/3.51mph 2) 1m - 43:01(43:01/m) 84/113bpm [3613b/mi] 212cal 28/79rpm 1.4/3.76mph 3) 1m - 28:43(28:43/m) 94/112bpm [2700b/mi] 135cal 37/101rpm 2.09/6.35mph 4) 0.85m - 27:38(32:30/m) 86/103bpm [2795b/mi] 123cal 34/78rpm 1.85/4.11mph Add a comment	1.8mi, 43:29 Walk - General Split Summary === 1) 1m - 22:23(22:23/m) 83/98bpm [1858b/mi] 101cal 48/56rpm 2.68/3.49mph 2) 0.82m - 21:06(25:42/m) 79/114bpm [2030b/mi] 99cal 48/81rpm 2.34/6.99mph Add a comment
Tue 31st Aug Aug 31	Wed 1st Sep Sep 1	Thu 2nd Sep Sep 2	Fri 3rd Sep Sep 3	Sat 4th Sep Sep 4	Sun 5th Sep Sep 5	Mon 6th Sep Sep 6
3.2mi, 29:18 Run - General Bleurgh! Hampered by Indian food and red wine. But arbitrary monthly target met, and 1000 miles for the YTD. Split Summary === 1) 1m - 9:26(9:26/m) 125/136bpm [1179b/mi] 118cal 6.36/6.82mph 2) 1m - 9:01(9:01/m) 127/140bpm [1145b/mi] 113cal 6.65/6.87mph 3) 1m - 9:00(9:00/m) 130/140bpm [1169b/mi] 115cal 6.67/7.26mph 4) 0.21m - 1:51(9:01/m) 132/140bpm [1190b/mi] 24cal 6.65/6.78mph Add a comment	5mi, 43:18 Run - General Much more enjoyable today! And an intended progressive run. Pleased with mile 5! Split Summary === 1) 1m - 9:06(9:06/m) 129/140bpm [1174b/mi] 119cal 6.59/7.16mph 2) 1m - 8:54(8:54/m) 139/151bpm [1238b/mi] 125cal 6.74/7.58mph 3) 1m - 8:41(8:41/m) 145/151bpm [1259b/mi] 127cal 6.91/7.31mph 4) 1m - 8:33(8:33/m) 143/156bpm [1223b/mi] 124cal 7.02/7.66mph 5) 1m - 7:57(7:57/m) 152/161bpm [1209b/mi] 127cal 7.54/7.83mph 6) 0.01m - 6(7:27/m) 161/161bpm [1201b/mi] 1cal 8.05/7.81mph 1st Sep 2021, 9:28am Fenland Flier wrote: A very speedy mile 5, a good progressive run. Add a comment	10mi, 1:27:59 Run - General 10 miles steady. So much easier after a good night's sleep! Split Summary === 1) 1m - 8:57(8:57/m) 133/148bpm [1191b/mi] 122cal 6.7/7.01mph 2) 1m - 8:50(8:50/m) 147/155bpm [1299b/mi] 133cal 6.79/7.33mph 3) 1m - 8:49(8:49/m) 151/156bpm [1331b/mi] 139cal 6.81/7.01mph 4) 1m - 8:44(8:44/m) 153/160bpm [1335b/mi] 138cal 6.88/6.99mph 5) 1m - 8:53(8:53/m) 154/161bpm [1369b/mi] 143cal 6.75/6.91mph 6) 1m - 8:43(8:43/m) 152/160bpm [1326b/mi] 137cal 6.88/7.2mph 7) 1m - 8:40(8:40/m) 148/162bpm [1282b/mi] 126cal 6.93/7.12mph 8) 1m - 8:48(8:48/m) 153/157bpm [1346b/mi] 138cal 6.82/7.28mph 9) 1m - 8:47(8:47/m) 151/158bpm [1327b/mi] 135cal 6.83/7.18mph 10) 1m - 8:46(8:46/m) 154/160bpm [1350b/mi] 141cal 6.85/7.14mph 11) 0.01m - 2(7:08/m) 159/159bpm [1135b/mi] 8.4/6.89mph 2nd Sep 2021, 12:06pm Fenland Flier wrote: Great pacing. Add a comment	-	0.3mi, 3:34 Run - General Split Summary === 1) 0.34m - 3:34(10:26/m) 140/150bpm [1462b/mi] 48cal 5.75/7.2mph Add a comment 3.1mi, 25:17 Run - parkrun Oops. Faster than I intended! Split Summary === 1) 1m - 8:19(8:19/m) 136/151bpm [1131b/mi] 114cal 7.21/7.49mph 2) 1m - 8:02(8:02/m) 155/159bpm [1245b/mi] 130cal 7.47/7.81mph 3) 1m - 7:59(7:59/m) 160/164bpm [1277b/mi] 139cal 7.52/7.66mph 4) 0.14m - 57(6:58/m) 165/168bpm [1149b/mi] 17cal 8.62/8.47mph 4th Sep 2021, 11:24pm Fenland Flier wrote: Great running. Add a comment	6.2mi, 55:02 Run - Race Split Summary === 1) 0.62m - 4:55(7:54/m) 140/151bpm [1106b/mi] 69cal 7.59/8.01mph 2) 0.62m - 5:01(8:04/m) 153/157bpm [1235b/mi] 80cal 7.43/7.53mph 3) 0.62m - 5:27(8:46/m) 158/161bpm [1385b/mi] 91cal 6.85/7.35mph 4) 0.62m - 5:24(8:42/m) 157/160bpm [1366b/mi] 90cal 6.9/7.66mph 5) 0.62m - 6:00(9:39/m) 158/166bpm [1526b/mi] 101cal 6.21/7.1mph 6) 0.62m - 5:26(8:44/m) 157/161bpm [1372b/mi] 90cal 6.87/7.81mph 7) 0.62m - 5:38(9:04/m) 155/159bpm [1405b/mi] 91cal 6.62/7.41mph 8) 0.62m - 5:50(9:23/m) 158/163bpm [1482b/mi] 98cal 6.4/7.33mph 9) 0.62m - 6:08(9:52/m) 157/161bpm [1549b/mi] 101cal 6.08/7.33mph 10) 0.61m - 5:14(8:35/m) 160/167bpm [1373b/mi] 89cal 6.99/7.83mph 5th Sep 2021, 3:25pm Fenland Flier wrote: Did you start off too fast? Did the wheels fall off? Or was it the heat? Anyway you completed it so well done. 5th Sep 2021, 3:56pm MarkyMarkMark (3M) wrote: All of those! Very hot indeed after a couple of cooler weeks. Ce la vie. Thanks. 5th Sep 2021, 5:19pm Fenland Flier wrote: Just typical isn't it. Add a comment	-
Tue 7th Sep Sep 7	Wed 8th Sep Sep 8	Thu 9th Sep Sep 9	Fri 10th Sep Sep 10	Sat 11th Sep Sep 11	Sun 12th Sep Sep 12	Mon 13th Sep Sep 13
5mi, 44:47 Run - Recovery Run Sort of recovery running. So much easier than Sunday in the cool morning mist! Split Summary === 1) 0.62m - 5:54(9:30/m) 120/131bpm [1140b/mi] 71cal 6.32/7.12mph 2) 0.62m - 5:45(9:16/m) 133/137bpm [1232b/mi] 78cal 6.48/6.78mph 3) 0.62m - 5:38(9:04/m) 140/148bpm [1269b/mi] 77cal 6.62/6.7mph 4) 0.62m - 5:31(8:53/m) 135/146bpm [1200b/mi] 74cal 6.75/7.1mph 5) 0.62m - 5:24(8:41/m) 140/148bpm [1215b/mi] 75cal 6.91/7.51mph 6) 0.62m - 5:28(8:48/m) 139/148bpm [1224b/mi] 77cal 6.82/7.22mph 7) 0.62m - 5:32(8:54/m) 141/149bpm [1256b/mi] 78cal 6.74/7.18mph 8) 0.62m - 5:14(8:25/m) 141/149bpm [1187b/mi] 72cal 7.12/7.28mph 9) 0.04m - 20(8:02/m) 143/145bpm [1148b/mi] 4cal 7.47/7.16mph 7th Sep 2021, 11:15am Fenland Flier wrote: That looks like a normal run to me. Add a comment	5mi, 44:31 Run - General Steady as she goes, Mr Hornblower! Split Summary === 1) 1m - 9:35(9:35/m) 129/140bpm [1236b/mi] 126cal 6.26/7.06mph 2) 1m - 8:51(8:51/m) 135/143bpm [1194b/mi] 121cal 6.78/7.1mph 3) 1m - 8:45(8:45/m) 140/148bpm [1226b/mi] 123cal 6.85/8.12mph 4) 1m - 8:46(8:46/m) 137/150bpm [1201b/mi] 115cal 6.85/7.51mph 5) 1m - 8:24(8:24/m) 146/151bpm [1227b/mi] 125cal 7.14/7.81mph 6) 0.02m - 9(7:27/m) 150/150bpm [1117b/mi] 2cal 8.06/7.08mph Add a comment	-	6.3mi, 56:43 Run - General Not feeling it today. Taking it steady . Summary === 1) 1m - 9:24(9:24/m) 126/134bpm [1185b/mi] 120cal 6.38/7.43mph 2) 1m - 9:04(9:04/m) 136/149bpm [1233b/mi] 126cal 6.62/7.26mph 3) 1m - 9:06(9:06/m) 136/150bpm [1236b/mi] 123cal 6.6/6.85mph 4) 1m - 8:58(8:58/m) 138/145bpm [1238b/mi] 121cal 6.69/6.97mph 5) 1m - 8:58(8:58/m) 142/146bpm [1273b/mi] 128cal 6.69/7.16mph 6) 1m - 8:59(8:59/m) 141/146bpm [1266b/mi] 126cal 6.68/7.53mph 7) 0.25m - 2:14(8:55/m) 140/145bpm [1249b/mi] 31cal 6.72/6.93mph 10th Sep 2021, 8:53am Fenland Flier wrote: Great pacing after the warm up mile. Add a comment	2.4mi, 43:18 Walk - General Home from the pub! Split Summary === 1) 1m - 15:23(15:23/m) 106/119bpm [1631b/mi] 118cal 53/59rpm 3.9/4.42mph 2) 1m - 19:26(19:26/m) 106/120bpm [2060b/mi] 128cal 43/103rpm 3.09/6.37mph 3) 0.38m - 8:29(22:13/m) 99/108bpm [2199b/mi] 42cal 39/57rpm 2.7/4.34mph Add a comment 15mi, 2:16:14 Run - General Split Summary === 1) 1m - 9:32(9:32/m) 132/143bpm [1259b/mi] 127cal 6.29/7.26mph 2) 1m - 9:08(9:08/m) 141/147bpm [1288b/mi] 131cal 6.57/7.12mph 3) 1m - 9:03(9:03/m) 143/149bpm [1295b/mi] 131cal 6.63/6.85mph 4) 1m - 8:56(8:56/m) 147/155bpm [1313b/mi] 134cal 6.72/6.97mph 5) 1m - 8:54(8:54/m) 146/151bpm [1300b/mi] 131cal 6.74/7.08mph 6) 1m - 8:54(8:54/m) 142/149bpm [1263b/mi] 123cal 6.75/7.01mph 7) 1m - 8:49(8:49/m) 147/157bpm [1297b/mi] 130cal 6.8/7.35mph 8) 1m - 8:43(8:43/m) 144/152bpm [1255b/mi] 123cal 6.88/7.14mph 9) 1m - 8:59(8:59/m) 148/155bpm [1330b/mi] 131cal 6.68/7.31mph 10) 1m - 8:56(8:56/m) 148/153bpm [1323b/mi] 133cal 6.71/7.18mph 11) 1m - 9:16(9:16/m) 141/149bpm [1306b/mi] 121cal 6.48/6.97mph 12) 1m - 9:08(9:08/m) 145/152bpm [1324b/mi] 129cal 6.57/7.08mph 13) 1m - 8:58(8:58/m) 150/157bpm [1344b/mi] 135cal 6.7/6.85mph 14) 1m - 9:16(9:16/m) 149/160bpm [1380b/mi] 134cal 6.48/6.8mph 15) 1m - 9:37(9:37/m) 149/155bpm [1433b/mi] 144cal 6.24/6.68mph 16) 0.01m - 5(8:17/m) 153/153bpm [1266b/mi] 1cal 7.25/6.2mph 11th Sep 2021, 11:36am Fenland Flier wrote: I was going to say nicely paced but then I looked at your pace graph 🤦‍♂️🤦‍♂️🤦‍♂️ 11th Sep 2021, 1:14pm MarkyMarkMark (3M) wrote: Yep. A bit stop starty today. Add a comment	-	-
Tue 14th Sep Sep 14	Wed 15th Sep Sep 15	Thu 16th Sep Sep 16	Fri 17th Sep Sep 17	Sat 18th Sep Sep 18	Sun 19th Sep Sep 19	Mon 20th Sep Sep 20
1mi, 18:19 Walk - General Split Summary === 1) 1m - 17:50(17:50/m) 124/146bpm [2212b/mi] 222cal 47/61rpm 3.36/4.44mph 2) 0.01m - 29(1:31:06/m) 120/127bpm [10931b/mi] 5cal 9/56rpm 0.66/4.11mph Add a comment 1.3mi, 11:18 Run - General Short and sweet! Split Summary === 1) 1m - 9:08(9:08/m) 132/145bpm [1205b/mi] 122cal 6.57/7.12mph 2) 0.26m - 2:10(8:20/m) 141/144bpm [1175b/mi] 30cal 7.2/7.72mph 14th Sep 2021, 9:59am Fenland Flier wrote: Enjoy your stay. Add a comment	4.1mi, 37:12 Run - General Cool and muggy all at the same time! Split Summary === 1) 1m - 9:28(9:28/m) 126/139bpm [1193b/mi] 120cal 6.34/28.95mph 2) 1m - 8:57(8:57/m) 131/145bpm [1171b/mi] 119cal 6.71/7.12mph 3) 1m - 8:53(8:53/m) 135/143bpm [1199b/mi] 118cal 6.76/7.14mph 4) 1m - 8:57(8:57/m) 137/143bpm [1227b/mi] 123cal 6.7/7.1mph 5) 0.11m - 58(8:58/m) 143/144bpm [1283b/mi] 14cal 6.69/6.78mph Add a comment	3.5mi, 39:34 Run - General The limp, shuffle and stagger home. Tried to run walk... Split Summary === 1) 1m - 11:08(11:08/m) 145/155bpm [1614b/mi] 161cal 5.39/6.62mph 2) 1m - 11:31(11:31/m) 147/160bpm [1693b/mi] 170cal 5.21/6.59mph 3) 1m - 11:22(11:22/m) 145/153bpm [1647b/mi] 162cal 5.28/6.97mph 4) 0.45m - 5:34(12:20/m) 146/152bpm [1801b/mi] 80cal 4.86/6.28mph 16th Sep 2021, 2:32pm Fenland Flier wrote: Not a good outcome. 16th Sep 2021, 3:00pm MarkyMarkMark (3M) wrote: Nope. And short on overall distance. Ce la vie. 16th Sep 2021, 3:33pm Fenland Flier wrote: :-( Add a comment 14.2mi, 2:06:28 Run - General OK for the first 10 miles. Stopped to refuel, then struggled to find rhythm again. Also met CB at 11.4 & stopped for a catchup, and cramp started in left calf around 12.5 miles. Then stitch at 14! Split Summary === 1) 1m - 9:11(9:11/m) 135/146bpm [1239b/mi] 125cal 6.54/6.91mph 2) 1m - 9:07(9:07/m) 146/152bpm [1330b/mi] 135cal 6.59/6.87mph 3) 1m - 8:58(8:58/m) 150/153bpm [1345b/mi] 139cal 6.69/7.26mph 4) 1m - 8:35(8:35/m) 152/160bpm [1304b/mi] 136cal 6.99/7.41mph 5) 1m - 8:51(8:51/m) 153/161bpm [1354b/mi] 141cal 6.78/7.24mph 6) 1m - 8:41(8:41/m) 151/158bpm [1310b/mi] 135cal 6.91/7.45mph 7) 1m - 8:37(8:37/m) 151/158bpm [1302b/mi] 134cal 6.96/7.7mph 8) 1m - 8:46(8:46/m) 146/156bpm [1280b/mi] 127cal 6.84/7.1mph 9) 1m - 8:48(8:48/m) 149/157bpm [1312b/mi] 131cal 6.82/7.22mph 10) 1m - 9:12(9:12/m) 150/167bpm [1379b/mi] 139cal 6.53/6.82mph 11) 1m - 9:07(9:07/m) 147/159bpm [1340b/mi] 130cal 6.58/6.89mph 12) 1m - 8:57(8:57/m) 153/163bpm [1370b/mi] 139cal 6.7/6.99mph 13) 1m - 8:55(8:55/m) 152/163bpm [1356b/mi] 138cal 6.73/6.8mph 14) 1m - 8:58(8:58/m) 151/160bpm [1354b/mi] 136cal 6.69/7.18mph 15) 0.15m - 1:46(11:46/m) 145/157bpm [1706b/mi] 23cal 5.1/6.91mph 16th Sep 2021, 2:32pm Fenland Flier wrote: Stop running at MP all the time and you may not cramp up. What did you refuel with? 16th Sep 2021, 2:59pm MarkyMarkMark (3M) wrote: Normal flapjack and water. Partly down to eating a healthier tea with few carbs last night ‐ I wasn't thinking enough! 16th Sep 2021, 3:33pm Fenland Flier wrote: Ah, long runs need carbs. Add a comment	-	3.2mi, 24:51 Run - parkrun That'll Do! Split Summary === 1) 1m - 7:51(7:51/m) 143/155bpm [1123b/mi] 114cal 7.64/7.93mph 2) 1m - 7:57(7:57/m) 157/159bpm [1247b/mi] 133cal 7.55/7.7mph 3) 1m - 7:57(7:57/m) 160/162bpm [1271b/mi] 139cal 7.55/7.76mph 4) 0.15m - 1:07(7:32/m) 162/164bpm [1221b/mi] 19cal 7.96/7.91mph 18th Sep 2021, 7:48pm Fenland Flier wrote: Very evenly paced. That's a very short warm up from your house to the start of parkrun. 19th Sep 2021, 9:04am MarkyMarkMark (3M) wrote: Yep. One reason why it'd be rude not to do it! Normally I don't even have time to do a warm-up other than some pre run loosening steps etc.. Add a comment	-	-

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