G-Dawg

Last on at 10am, 11th Sep 2024

M55

FETCH SUPPORTER

About
Bests
All Races
Mileage
Training

STATUS Training for Manchester 2022

Woking AC

Races
49
Miles
22291
Miles
35
Miles
1832
Miles
23
WAVA
79.38%
10k
40:25
10M
1:07:44
Half
1:24:49
Mara
2:59:18
100k
13:23:03

About Me
I got into FLM06 (my first proper marathon attempt), ran a 3.47 and used the fitness gained as a platform to greater things. plods have turned to jogs, jogs have turned to runs and runs have become PBs! Current PBs all set in my 50s, 1.24 or HM and 2.59 for full marathon (London 2021). 5 out of 6 world majors completed, just Tokyo to go, hopefully in 2025. . Show More...

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Recent Training
11th Sep	General	5.3mi	42:14
10th Sep	Strength	0mi	47:23
9th Sep	General	4.1mi	32:00
8th Sep	Strength	0mi	45:04
6th Sep	Strength	0mi	50:23

12 Month Benchmarks	Run
Mile	6:00
5k	19:53
5mi	32:43
10k	41:48
10mi	1:08:00
Half	1:28:56
20mi	2:21:56
Mara	3:08:20

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2024 Targets	Set your targets
Run 1500

Recent Threads
Sub 3Hr Marathon

Buddies (5)

Followers (1)

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	2024	PB	WB
10km	5	45:06 59.93	42:37 63.83				44:03 64.71	43:02 66.78			40:25 72.89							40:25 6:30/mi	72.89
10mi	2									1:10:33 68.43	1:07:44 71.89							1:07:44 6:46/mi	71.89
13.1mi	16	1:38:00 60.24	1:33:33 63.92	1:30:28 66.09				1:31:43 68.45	1:28:16 71.74	1:27:59 72.59	1:26:34 74.41	1:25:33 75.96	1:25:35 76.59	1:25:05 78.42	1:24:49 79.38	1:27:52 77.32	1:29:39 76.48	1:24:49 6:28/mi	79.38
26.2km	1					2:03:30 63.57												2:03:30 7:35/mi	63.57
21mi	1											2:31:28 71.09						2:31:28 7:13/mi	71.09
26.2mi	22	3:47:10 54.49			3:25:14 61.55		3:23:40 64.10	3:19:59 65.83	3:13:57 68.45	3:09:41 70.59	3:09:55 71.74	3:05:49 73.96	3:01:47 75.60	2:59:18 78.73	3:03:54 77.46	3:07:39 75.92	3:11:28 75.08	2:59:18 6:51/mi	78.73
43.4km	1												6:02:56 39.23					6:02:56 13:27/mi	39.23
100km	1												13:23:03 50.12					13:23:03 12:55/mi	50.12

2024		Result	WAVA	Distance
21 Apr	London Marathon SB	3:11:28	75.08	26.2mi
24 Mar	Fleet Half Marathon SB	1:29:39	76.48	13.1mi
2023		Result	WAVA	Distance
3 Dec	Valencia Marathon	3:23:23	70.68	26.2mi
23 Apr	London Marathon SB	3:07:39	75.92	26.2mi
12 Mar	Surrey Half Marathon SB	1:27:52	77.32	13.1mi
2022		Result	WAVA	Distance
2 Oct	London Marathon SB	3:03:54	77.46	26.2mi
3 Apr	Manchester Marathon	3:06:24	75.73	26.2mi
27 Feb	Wokingham Half Marathon PB	1:24:49	79.38	13.1mi
2021		Result	WAVA	Distance
3 Oct	London Marathon PB	2:59:18	78.73	26.2mi
7 Aug	RunThrough Kempton Racecourse 5k, 10k & Half Marathon SB	1:25:05	78.42	13.1mi
2019		Result	WAVA	Distance
3 Nov	TCS New York City Marathon	3:31:35	65.53	26.2mi
13 Jul	Race to the Stones 100k PB	13:23:03	50.12	100km
30 Jun	Woking Lions Martian 21k	1:32:09	71.13	13.1mi
11 May	Dulux London Revolution Trails - marathon PB	6:02:56	39.23	43.4km
28 Apr	London Marathon SB	3:01:47	75.60	26.2mi
10 Mar	Surrey Half Marathon SB	1:25:35	76.59	13.1mi
2018		Result	WAVA	Distance
3 Nov	Thames Meander Winter Marathon	3:35:15	63.85	26.2mi
7 Oct	Bank of America Chicago Marathon SB	3:05:49	73.96	26.2mi
22 Apr	London Marathon	3:16:25	69.37	26.2mi
25 Mar	Cranleigh 21 PB	2:31:28	71.09	21mi
11 Mar	Surrey Half Marathon SB	1:25:33	75.96	13.1mi
2017		Result	WAVA	Distance
22 Oct	Abingdon Marathon SB	3:09:55	71.74	26.2mi
4 Jun	Dorking 10 PB	1:07:44	71.89	10mi
14 May	Staines 10K PB	40:25	72.89	10km
17 Apr	Boston Marathon	3:19:41	67.64	26.2mi
12 Mar	Surrey Half Marathon SB	1:26:34	74.41	13.1mi
2016		Result	WAVA	Distance
29 Oct	Beachy Head Marathon	3:56:54	57.01	26.2mi
25 Sep	Berlin Marathon SB	3:09:41	70.59	26.2mi
5 Jun	Dorking 10 SB	1:10:33	68.43	10mi
24 Apr	London Marathon	3:11:59	69.75	26.2mi
13 Mar	Surrey Half Marathon SB	1:27:59	72.59	13.1mi
2015		Result	WAVA	Distance
12 Apr	Brighton Marathon SB	3:13:57	68.45	26.2mi
14 Mar	Thames Meander Spring Marathon	3:32:16	62.55	26.2mi
8 Mar	Surrey Half Marathon SB	1:28:16	71.74	13.1mi
2014		Result	WAVA	Distance
26 Jul	Dorney Dash 10k SB	43:02	66.78	10km
6 Apr	Brighton Marathon SB	3:19:59	65.83	26.2mi
9 Mar	Surrey Half Marathon SB	1:31:43	68.45	13.1mi
2013		Result	WAVA	Distance
20 Jul	Dorney Dash 10k SB	44:03	64.71	10km
7 Apr	Paris Marathon SB	3:23:40	64.10	26.2mi
2012		Result	WAVA	Distance
28 Oct	Kilomathon London 26.2k PB	2:03:30	63.57	26.2km
2009		Result	WAVA	Distance
26 Apr	London Marathon SB	3:25:14	61.55	26.2mi
2008		Result	WAVA	Distance
21 Sep	Windsor Half Marathon	1:38:44	60.56	13.1mi
16 Mar	Fleet Half Marathon SB	1:30:28	66.09	13.1mi
2007		Result	WAVA	Distance
14 Oct	Henley Half Marathon SB	1:33:33	63.92	13.1mi
30 Jun	Dorney Dash SB	42:37	63.83	10km
11 Mar	Fleet Half Marathon	1:35:13	62.37	13.1mi
2006		Result	WAVA	Distance
3 Jun	Vertex 100 x 10k relay SB	45:06	59.93	10km
23 Apr	London Marathon SB	3:47:10	54.49	26.2mi
19 Mar	Fleet Half Marathon SB	1:38:00	60.24	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
2024	193	193	224	125	54	97	76	128	17	0	0	0	1107
2023	185	217	212	137	26	81	108	159	137	221	148	30	1661
2022	0	0	0	0	8	0	8	0	0	0	0	0	15
2022	0	0	0	0	0	0	1.3	0	0	0	0	0	1.3
2022	202	212	182	59	124	208	148	240	183	32	76	85	1752
2021	0	0	0	0	0	0	1.1	0	0	0	0	0	1.1
2021	176	182	201	160	111	195	216	230	159	86	97	199	2012
2020	149	166	36	117	159	163	181	137	123	176	159	84	1650
2020	0	0	0	0	0	0	0	35	0	0	0	0	35
2019	0	0	0	0	0.5	4	3.2	3.6	4	0	0	0	15.4
2019	148	183	206	154	82	125	100	78	43	154	59	111	1443
2019	0	0	0	0	0	0	0	18	88	0	0	0	106
2018	185	188	194	115	105	128	197	202	147	101	114	110	1786
2018	0	0	0	0	0	46	0	0	0	0	0	0	46
2017	196	137	150	60	71	86	186	171	189	108	103	72	1527
2017	0	15	0	0	0	0	16	0	0	0	0	0	31
2016	0	0	0	0	0	8	0	0	0	0	0	0	8
2016	163	156	185	99	58	150	185	177	124	105	103	135	1640
2016	30	30	15	0	75	23	15	0	0	0	0	0	188
2015	166	152	142	82	66	66	36	72	77	100	92	76	1127
2015	0	0	0	0	209	261	174	100	0	30	15	30	819
2014	122	136	123	63	46	83	90	92	64	100	104	54	1076
2014	0	0	0	0	0	0	0	0	0	0	0	15	15
2013	133	93	143	60	45	35	36	27	54	79	87	75	864
2013	0	0	0	0	0	62	50	30	15	31	30	0	218
2012	33	17	48	27	43	41	39	10	56	104	86	100	603
2012	0	0	0	17	0	32	14	0	0	0	0	0	62
2011	50	49	42	34	39	38	17	37	18	33	30	17	404
2011	0	0	11	16	18	7	0	0	0	0	0	0	52
2010	0	0	0	2	0.5	3.5	4	2.7	3	1	1	0	17.6
2010	70	83	21	17	0	0	0	0	2	15	19	32	259
2010	0	0	26	0	16	45	45	27	75	26	0	0	260
2009	152	148	182	123	102	102	104	100	100	101	44	49	1306
2008	92	124	90	77	95	92	93	54	99	44	64	81	1003
2007	88	95	64	99	77	63	86	92	90	88	96	90	1028
2006	0	0	0	0	8	12	0	0	0	0	18	5	43

Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19	Tue 20th Aug Aug 20	Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22
0mi, 40:41 Cross - Strength Add a comment	15mi, 1:58:32 Run - Long Run Brooklands 15 - parkrun sandwich Hamstrings so much better, Achilles, absolute nightmare! 21.23 and 1st v55 at parkrun. 1) 1mi - 8:20(8:20/mi) 147/166bpm [1225b/mi] 116cal 7.2/8.16mph 2) 1mi - 7:45(7:45/mi) 157/166bpm [1217b/mi] 116cal 7.74/9.02mph 3) 1mi - 7:49(7:49/mi) 150/162bpm [1173b/mi] 104cal 7.67/9.43mph 4) 1mi - 8:07(8:07/mi) 158/165bpm [1283b/mi] 119cal 7.39/8.16mph 5) 1mi - 7:59(7:59/mi) 169/174bpm [1348b/mi] 127cal 7.52/8.47mph 6) 0.8mi - 6:20(7:57/mi) 171/181bpm [1359b/mi] 101cal 7.55/8.91mph 7) 1mi - 6:47(6:47/mi) 134/147bpm [910b/mi] 36cal 8.84/11.25mph 8) 1mi - 6:44(6:44/mi) 140/148bpm [944b/mi] 50cal 8.9/9.81mph 9) 1mi - 6:56(6:56/mi) 150/161bpm [1041b/mi] 77cal 8.65/9.81mph 10) 0.15mi - 53(5:50/mi) 140/149bpm [816b/mi] 5cal 10.29/11.73mph 11) 1mi - 8:44(8:44/mi) 127/141bpm [1109b/mi] 68cal 6.87/10.42mph 12) 1mi - 8:36(8:36/mi) 131/141bpm [1127b/mi] 71cal 6.98/8.08mph 13) 1mi - 8:18(8:18/mi) 140/147bpm [1162b/mi] 88cal 7.23/8.06mph 14) 1mi - 8:34(8:34/mi) 148/159bpm [1267b/mi] 103cal 7.01/8.39mph 15) 1mi - 7:49(7:49/mi) 152/160bpm [1188b/mi] 100cal 7.68/8.83mph 16) 1mi - 8:18(8:18/mi) 155/167bpm [1287b/mi] 109cal 7.22/8.81mph 17) 0.07mi - 31(7:34/mi) 152/155bpm [1151b/mi] 6cal 7.93/7.85mph Add a comment	4.2mi, 34:11 Run - Recovery Run Achilles super sore, both sides. 1) 1mi - 8:19(8:19/mi) 142/151bpm [1182b/mi] 107cal 7.21/8.25mph 2) 1mi - 8:02(8:02/mi) 155/167bpm [1246b/mi] 117cal 7.46/8.43mph 3) 1mi - 8:29(8:29/mi) 160/166bpm [1358b/mi] 123cal 7.07/9.16mph 4) 1mi - 7:50(7:50/mi) 158/164bpm [1238b/mi] 110cal 7.66/8.89mph 5) 0.2mi - 1:30(7:22/mi) 156/162bpm [1149b/mi] 20cal 8.15/8.64mph Add a comment	0mi, 40:27 Cross - Strength Add a comment	-	5.6mi, 43:38 Run - Intervals Good session after a massage this morning. Right Achilles much better. WAC - 6 x 1k in 3.5x (200m easy recs) 1) 1mi - 7:45(7:45/mi) 135/151bpm [1046b/mi] 91cal 7.74/8.64mph 2) 0.14mi - 1:08(7:58/mi) 138/149bpm [1100b/mi] 13cal 7.53/8.45mph 3) 0.62mi - 3:59(6:25/mi) 149/160bpm [957b/mi] 54cal 9.34/10.25mph 4) 0.13mi - 2:07(16:16/mi) 143/159bpm [2326b/mi] 24cal 3.69/10.33mph 5) 0.62mi - 3:59(6:22/mi) 153/165bpm [975b/mi] 55cal 9.41/10.87mph 6) 0.13mi - 2:14(17:04/mi) 143/164bpm [2440b/mi] 25cal 3.52/10.27mph 7) 0.62mi - 3:58(6:22/mi) 157/165bpm [999b/mi] 57cal 9.43/10.08mph 8) 0.13mi - 2:10(16:25/mi) 142/156bpm [2331b/mi] 22cal 3.66/10.08mph 9) 0.63mi - 3:59(6:22/mi) 138/160bpm [878b/mi] 36cal 9.43/10.12mph 10) 0.13mi - 2:02(15:21/mi) 124/139bpm [1904b/mi] 10cal 3.91/9.91mph 11) 0.63mi - 3:58(6:18/mi) 146/153bpm [921b/mi] 46cal 9.52/11.02mph 12) 0.13mi - 2:09(16:21/mi) 127/144bpm [2077b/mi] 12cal 3.67/10.9mph 13) 0.63mi - 3:57(6:18/mi) 140/147bpm [883b/mi] 38cal 9.51/11.02mph 14) 0.01mi - 13(16:31/mi) 141/142bpm [2329b/mi] 2cal 3.63/10.96mph Add a comment	0mi, 47:27 Cross - Strength Add a comment
Fri 23rd Aug Aug 23	Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29
-	15mi, 2:11:20 Run - Long Run Shocking run. Both Achilles absolute mess. Miles completed is the only positive. 1) 1mi - 8:40(8:40/mi) 137/147bpm [1187b/mi] 106cal 6.93/8.12mph 2) 1mi - 8:32(8:32/mi) 145/160bpm [1237b/mi] 108cal 7.03/7.62mph 3) 1mi - 8:18(8:18/mi) 156/162bpm [1295b/mi] 119cal 7.23/7.83mph 4) 1mi - 8:40(8:40/mi) 158/167bpm [1369b/mi] 125cal 6.92/7.31mph 5) 1mi - 8:25(8:25/mi) 164/173bpm [1382b/mi] 127cal 7.12/8.58mph 6) 1mi - 8:36(8:36/mi) 158/166bpm [1360b/mi] 115cal 6.97/7.41mph 7) 1mi - 9:02(9:02/mi) 159/169bpm [1435b/mi] 120cal 6.65/7.87mph 8) 1mi - 8:40(8:40/mi) 160/169bpm [1386b/mi] 116cal 6.93/8.37mph 9) 1mi - 9:01(9:01/mi) 156/179bpm [1406b/mi] 107cal 6.66/7.58mph 10) 1mi - 9:12(9:12/mi) 158/172bpm [1454b/mi] 112cal 6.52/7.33mph 11) 1mi - 8:54(8:54/mi) 164/170bpm [1460b/mi] 125cal 6.74/7.78mph 12) 1mi - 9:05(9:05/mi) 159/168bpm [1444b/mi] 110cal 6.61/7.81mph 13) 1mi - 8:33(8:33/mi) 161/175bpm [1377b/mi] 103cal 7.02/8.68mph 14) 1mi - 8:55(8:55/mi) 160/174bpm [1425b/mi] 100cal 6.74/8.2mph 15) 1mi - 8:42(8:42/mi) 158/166bpm [1374b/mi] 91cal 6.9/7.81mph 16) 0.01mi - 5(7:15/mi) 155/157bpm [1125b/mi] 8.27/7.1mph Add a comment	-	-	6.1mi, 46:42 Run - General WAC - 20 x 1 min off 30 sec recs Left Achilles quite bad. Feeling fat and slow. 1) 1mi - 7:30(7:30/mi) 143/155bpm [1071b/mi] 97cal 8.01/8.79mph 2) 1mi - 7:18(7:18/mi) 153/164bpm [1117b/mi] 104cal 8.21/8.83mph 3) 0.09mi - 38(7:21/mi) 156/163bpm [1147b/mi] 9cal 8.16/8.14mph 4) 1mi - 7:26(7:26/mi) 136/160bpm [1011b/mi] 74cal 8.07/11.19mph 5) 1mi - 7:50(7:50/mi) 144/156bpm [1127b/mi] 91cal 7.67/10.69mph 6) 1mi - 7:54(7:54/mi) 142/152bpm [1122b/mi] 80cal 7.59/10.77mph 7) 1mi - 7:59(7:59/mi) 149/161bpm [1188b/mi] 94cal 7.52/11.31mph 8) 0.01mi - 8(12:26/mi) 141/143bpm [1753b/mi] 1cal 4.83/7.12mph Add a comment	6mi, 44:01 Run - General Very warm. Achilles a lot better after a good massage gun session this morning. Iced after run and will do more gun. Still feeling unfit but itvwas warm and track was last night. 1) 1mi - 7:42(7:42/mi) 130/142bpm [1001b/mi] 84cal 7.8/9.1mph 2) 1mi - 7:04(7:04/mi) 145/155bpm [1026b/mi] 94cal 8.48/9.48mph 3) 1mi - 7:11(7:11/mi) 152/158bpm [1091b/mi] 100cal 8.36/10.5mph 4) 1mi - 7:31(7:31/mi) 151/161bpm [1134b/mi] 101cal 7.99/9.25mph 5) 1mi - 7:33(7:33/mi) 147/160bpm [1110b/mi] 90cal 7.95/8.62mph 6) 1mi - 6:56(6:56/mi) 153/165bpm [1060b/mi] 91cal 8.66/9.66mph 7) 0.01mi - 5(6:49/mi) 165/166bpm [1126b/mi] 1cal 8.79/8.81mph Add a comment	0mi, 46:10 Cross - Strength Add a comment
Fri 30th Aug Aug 30	Sat 31st Aug Aug 31	Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5
-	15mi, 2:08:15 Run - Long Run Better than last week. Achilles bad, hamstrings good. 1) 1mi - 9:37(9:37/mi) 124/139bpm [1193b/mi] 95cal 6.24/7.22mph 2) 1mi - 8:22(8:22/mi) 143/160bpm [1196b/mi] 105cal 7.17/8.91mph 3) 1mi - 8:06(8:06/mi) 147/159bpm [1191b/mi] 104cal 7.41/8.31mph 4) 1mi - 8:33(8:33/mi) 147/155bpm [1256b/mi] 106cal 7.02/7.81mph 5) 1mi - 8:17(8:17/mi) 146/158bpm [1210b/mi] 94cal 7.24/8.37mph 6) 1mi - 8:10(8:10/mi) 147/157bpm [1201b/mi] 94cal 7.35/8.54mph 7) 1mi - 8:28(8:28/mi) 147/159bpm [1244b/mi] 91cal 7.09/8.1mph 8) 1mi - 9:07(9:07/mi) 144/154bpm [1313b/mi] 89cal 6.58/7.41mph 9) 1mi - 8:34(8:34/mi) 151/161bpm [1293b/mi] 100cal 7.01/7.83mph 10) 1mi - 8:47(8:47/mi) 149/157bpm [1308b/mi] 95cal 6.83/8.58mph 11) 1mi - 8:10(8:10/mi) 150/159bpm [1226b/mi] 88cal 7.34/8.95mph 12) 1mi - 8:17(8:17/mi) 155/165bpm [1284b/mi] 102cal 7.25/8.06mph 13) 1mi - 8:23(8:23/mi) 155/165bpm [1298b/mi] 103cal 7.16/7.81mph 14) 1mi - 8:25(8:25/mi) 157/165bpm [1320b/mi] 102cal 7.14/8.5mph 15) 1mi - 8:55(8:55/mi) 157/165bpm [1399b/mi] 105cal 6.74/9.35mph 16) 0.01mi - 5(6:58/mi) 159/160bpm [1107b/mi] 1cal 8.62/7.51mph Add a comment	-	-	7.3mi, 59:51 Run - Intervals WAC - 800, 600, 400, 200, off 200m recs (x3) Acilles super sore. Need to RICE. 1) 1mi - 8:00(8:00/mi) 129/141bpm [1031b/mi] 86cal 7.51/8.47mph 2) 1mi - 7:53(7:53/mi) 152/162bpm [1199b/mi] 112cal 7.61/8.04mph 3) 0.04mi - 22(9:31/mi) 147/160bpm [1400b/mi] 4cal 6.3/7.81mph 4) 0.49mi - 3:04(6:12/mi) 131/145bpm [813b/mi] 29cal 9.67/11.5mph 5) 0.13mi - 1:25(10:45/mi) 140/148bpm [1504b/mi] 15cal 5.59/9.46mph 6) 0.36mi - 2:20(6:25/mi) 139/145bpm [893b/mi] 26cal 9.34/10.25mph 7) 0.13mi - 1:51(13:48/mi) 127/140bpm [1753b/mi] 13cal 4.35/9.06mph 8) 0.25mi - 1:27(5:46/mi) 136/145bpm [785b/mi] 14cal 10.4/11.46mph 9) 0.13mi - 1:36(12:21/mi) 122/135bpm [1506b/mi] 10cal 4.86/10.25mph 10) 0.13mi - 41(5:20/mi) 151/160bpm [806b/mi] 9cal 11.24/12.92mph 11) 0.11mi - 1:25(12:51/mi) 144/159bpm [1851b/mi] 17cal 4.67/11.5mph 12) 0.49mi - 3:13(6:35/mi) 133/150bpm [875b/mi] 28cal 9.12/11.19mph 13) 0.13mi - 1:46(13:13/mi) 127/144bpm [1679b/mi] 10cal 4.54/9.23mph 14) 0.37mi - 2:25(6:37/mi) 141/150bpm [933b/mi] 26cal 9.06/11.52mph 15) 0.13mi - 2:02(16:05/mi) 126/145bpm [2026b/mi] 13cal 3.73/9.68mph 16) 0.26mi - 1:42(6:38/mi) 138/145bpm [916b/mi] 16cal 9.04/9.98mph 17) 0.11mi - 1:49(16:42/mi) 127/142bpm [2122b/mi] 12cal 3.59/9.08mph 18) 0.12mi - 42(5:43/mi) 147/150bpm [840b/mi] 8cal 10.5/11.77mph 19) 0.13mi - 1:44(13:40/mi) 139/154bpm [1899b/mi] 17cal 4.39/10.81mph 20) 0.49mi - 3:14(6:35/mi) 140/151bpm [921b/mi] 32cal 9.12/11.44mph 21) 0.13mi - 1:41(13:08/mi) 126/140bpm [1654b/mi] 11cal 4.57/9.73mph 22) 0.36mi - 2:21(6:28/mi) 141/148bpm [911b/mi] 23cal 9.29/11.31mph 23) 0.13mi - 1:40(12:57/mi) 136/148bpm [1762b/mi] 12cal 4.63/10.12mph 24) 0.25mi - 1:36(6:28/mi) 143/154bpm [924b/mi] 17cal 9.28/10.35mph 25) 0.13mi - 1:43(13:10/mi) 127/137bpm [1672b/mi] 10cal 4.56/10.06mph 26) 0.12mi - 40(5:33/mi) 139/142bpm [771b/mi] 6cal 10.82/12.21mph 27) 0.13mi - 1:29(11:44/mi) 132/140bpm [1550b/mi] 10cal 5.11/11.84mph Add a comment	-	-
Fri 6th Sep Sep 6	Sat 7th Sep Sep 7	Sun 8th Sep Sep 8	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12
0mi, 50:23 Cross - Strength Add a comment	-	0mi, 45:04 Cross - Strength Add a comment	4.1mi, 32:00 Run - General Huff and puff easy after a long weekend and a break from running. Acilles a tad better, icing helps. 1) 1mi - 7:58(7:58/mi) 131/145bpm [1043b/mi] 89cal 7.53/9.04mph 2) 1mi - 7:47(7:47/mi) 146/159bpm [1136b/mi] 102cal 7.72/8.91mph 3) 1mi - 8:09(8:09/mi) 153/160bpm [1246b/mi] 110cal 7.37/8.97mph 4) 1mi - 7:20(7:20/mi) 157/164bpm [1152b/mi] 107cal 8.18/9.46mph 5) 0.1mi - 46(7:27/mi) 161/163bpm [1199b/mi] 11cal 8.06/8.18mph Add a comment	0mi, 47:23 Cross - Strength Add a comment	5.3mi, 42:14 Run - General 1) 1mi - 8:00(8:00/mi) 141/152bpm [1128b/mi] 103cal 7.5/9.08mph 2) 1mi - 7:52(7:52/mi) 152/161bpm [1196b/mi] 110cal 7.63/10.98mph 3) 1mi - 8:03(8:03/mi) 157/164bpm [1263b/mi] 116cal 7.46/10.44mph 4) 1mi - 8:10(8:10/mi) 160/166bpm [1307b/mi] 120cal 7.34/8.14mph 5) 1mi - 8:00(8:00/mi) 159/164bpm [1271b/mi] 116cal 7.5/8.16mph 6) 0.3mi - 2:10(7:09/mi) 164/169bpm [1172b/mi] 32cal 8.4/9.14mph Add a comment	-

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