Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate Cheeky Chappy |
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STATUS Training for Manchester 2022
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Races
45 -
Miles
20104 -
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 | |
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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! 1.28 for HM and 3.19 for full mara. Slowly going for the London GFA. It's now 2022 and I'm v50 with a 2.59 mara PB from London 2021, 5 out of 6 world majors medals and a World Champs medal from London 2021. Also done 2 x Ultras. Funny what happens when we keep chipping away.
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Recent Training | |||
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26th Mar
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Recovery Run | 5.2mi | 41:24 |
25th Mar
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Long Run | 20.2mi | 2:32:10 |
24th Mar
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General | 5.3mi | 40:29 |
22nd Mar
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General | 10.2mi | 1:14:44 |
21st Mar
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Intervals | 8.1mi | 1:00:44 |
12 Month Benchmarks | Run |
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Mile | 5:51 |
5k | 18:58 |
5mi | 33:22 |
10k | 41:26 |
10mi | 1:07:15 |
Half | 1:29:07 |
20mi | 2:18:54 |
Mara | 3:04:17 |
Recent Pictures | |
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Recent Threads |
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Buddies (5) |
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Followers (1) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Dist | Races | PB | WB | 2006 | 2007 | 2008 | 2009 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2021 | 2022 | 2023 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
10km | 5 | 40:25
6:30/mi
|
72.89 | 45:06 59.93 | 42:37 63.83 | 44:03 64.71 | 43:02 66.78 | 40:25 72.89 | ||||||||||
10mi | 2 | 1:07:44
6:46/mi
|
71.89 | 1:10:33 68.43 | 1:07:44 71.89 | |||||||||||||
13.1mi | 15 | 1:24:49
6:28/mi
|
79.38 | 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 | |||
26.2km | 1 | 2:03:30
7:35/mi
|
63.34 | 2:03:30 63.34 | ||||||||||||||
21mi | 1 | 2:31:28
7:13/mi
|
70.44 | 2:31:28 70.44 | ||||||||||||||
26.2mi | 19 | 2:59:18
6:51/mi
|
78.73 | 3:47:10 54.49 | 3:25:14 61.55 | 3:23:40 64.10 | 3:19:59 65.83 | 3:13:57 68.46 | 3:09:41 70.60 | 3:09:55 71.74 | 3:05:49 73.96 | 3:01:47 75.60 | 2:59:18 78.73 | 3:03:54 77.47 | ||||
43.4km | 1 | 6:02:56
13:27/mi
|
38.98 | 6:02:56 38.98 | ||||||||||||||
100km | 1 | 13:23:03
12:55/mi
|
50.12 | 13:23:03 50.12 |
2023 | Result | WAVA | Distance | |
---|---|---|---|---|
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 | 77.47 | 26.2mi |
3 Apr | Manchester Marathon | 3:06:24 | 75.74 | 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 | 38.98 | 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 | 70.44 | 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 | 57.02 | 26.2mi |
25 Sep | Berlin Marathon SB | 3:09:41 | 70.60 | 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 | 68.46 | 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 | 63.34 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2023 | 185 | 217 | 180 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 582 |
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 |
Tue 28th Feb
Feb 28
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Wed 1st Mar
Mar 1
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Thu 2nd Mar
Mar 2
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Fri 3rd Mar
Mar 3
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Sat 4th Mar
Mar 4
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Sun 5th Mar
Mar 5
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Mon 6th Mar
Mar 6
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WAC - 5 x 1 mile at HMP (400m jog recs)
6.32, 6.26, 6.22, 6.18, 6.17 Split Summary === 1) 1m - 8:20(8:20/m) 130/149bpm [1084b/mi] 89cal 7.19/7.76mph 2) 1m - 7:56(7:56/m) 145/153bpm [1151b/mi] 102cal 7.56/10.33mph 3) 0.01m - 10(25:24/m) 119/149bpm [3022b/mi] 1cal 2.36/7.12mph 4) 0.99m - 6:33(6:38/m) 137/154bpm [909b/mi] 70cal 9.04/10.75mph 5) 0.25m - 2:16(9:00/m) 145/152bpm [1304b/mi] 27cal 6.67/9.58mph 6) 0.99m - 6:27(6:29/m) 150/160bpm [972b/mi] 85cal 9.26/10.42mph 7) 0.26m - 2:29(9:33/m) 153/160bpm [1462b/mi] 32cal 6.28/10mph 8) 1m - 6:23(6:23/m) 161/172bpm [1027b/mi] 94cal 9.4/10.71mph 9) 0m - 1(12:32/m) 161/172bpm [2019b/mi] 94cal 4.78/10.71mph 10) 1m - 6:13(6:13/m) 161/168bpm [1000b/mi] 90cal 9.66/11.06mph 11) 0.02m - 6(6:05/m) 159/159bpm [967b/mi] 1cal 9.86/10.4mph 12) 0.26m - 2:57(11:31/m) 150/165bpm [1726b/mi] 31cal 5.21/10mph 13) 1m - 6:11(6:11/m) 159/169bpm [984b/mi] 83cal 9.69/11.42mph 14) 0.02m - 6(5:53/m) 164/165bpm [966b/mi] 1cal 10.19/10.69mph 15) 0.01m - 25(37:21/m) 167/171bpm [6239b/mi] 6cal 1.61/10.27mph ![]() |
Goldsworth 8 - 3 miles steady, 1 mile MP (x2)
Split Summary === 1) 1m - 7:42(7:42/m) 141/150bpm [1086b/mi] 98cal 7.79/8.62mph 2) 1m - 7:23(7:23/m) 141/151bpm [1040b/mi] 89cal 8.13/9.31mph 3) 1m - 7:26(7:26/m) 142/149bpm [1054b/mi] 86cal 8.08/8.95mph 4) 1m - 6:59(6:59/m) 139/153bpm [971b/mi] 71cal 8.59/10mph 5) 1m - 7:31(7:31/m) 135/141bpm [1015b/mi] 65cal 7.98/9.29mph 6) 1m - 7:29(7:29/m) 136/145bpm [1017b/mi] 65cal 8.02/8.93mph 7) 1m - 7:16(7:16/m) 135/144bpm [981b/mi] 58cal 8.25/8.79mph 8) 1m - 6:28(6:28/m) 146/155bpm [944b/mi] 73cal 9.28/10.65mph 9) 0.01m - 4(6:27/m) 143/145bpm [921b/mi] 9.31/9.68mph ![]() |
West Byfleet 15 - LSR with Rich
Split Summary === 1) 1m - 7:46(7:46/m) 146/161bpm [1135b/mi] 105cal 7.72/9.37mph 2) 1m - 7:39(7:39/m) 154/160bpm [1178b/mi] 110cal 7.84/8.56mph 3) 1m - 7:58(7:58/m) 152/164bpm [1212b/mi] 106cal 7.53/8.64mph 4) 1m - 7:47(7:47/m) 155/166bpm [1207b/mi] 107cal 7.7/8.97mph 5) 1m - 7:45(7:45/m) 162/172bpm [1256b/mi] 115cal 7.74/8.52mph 6) 1m - 7:49(7:49/m) 163/172bpm [1275b/mi] 114cal 7.67/8.16mph 7) 1m - 7:58(7:58/m) 160/170bpm [1276b/mi] 109cal 7.53/8.2mph 8) 1m - 7:48(7:48/m) 161/173bpm [1256b/mi] 108cal 7.69/8.66mph 9) 1m - 8:07(8:07/m) 163/173bpm [1323b/mi] 114cal 7.39/8.31mph 10) 1m - 8:27(8:27/m) 160/168bpm [1352b/mi] 106cal 7.1/7.64mph 11) 1m - 7:58(7:58/m) 158/168bpm [1259b/mi] 87cal 7.53/9.12mph 12) 1m - 7:33(7:33/m) 162/171bpm [1223b/mi] 95cal 7.95/8.43mph 13) 1m - 7:31(7:31/m) 151/161bpm [1136b/mi] 50cal 7.97/8.81mph 14) 1m - 7:38(7:38/m) 151/157bpm [1153b/mi] 50cal 7.86/9.41mph 15) 1m - 7:43(7:43/m) 158/168bpm [1220b/mi] 80cal 7.77/8.81mph 16) 0.01m - 4(6:22/m) 163/164bpm [1037b/mi] 9.43/8.37mph ![]() |
Sheerwater 7 - Easy with a few strides
Split Summary === 1) 1m - 8:09(8:09/m) 133/148bpm [1085b/mi] 92cal 7.36/8.68mph 2) 1m - 7:38(7:38/m) 144/154bpm [1100b/mi] 97cal 7.85/8.22mph 3) 1m - 7:50(7:50/m) 151/159bpm [1184b/mi] 106cal 7.65/8.43mph 4) 1m - 7:47(7:47/m) 151/159bpm [1175b/mi] 101cal 7.71/8.33mph 5) 1m - 7:58(7:58/m) 149/156bpm [1186b/mi] 97cal 7.54/8.58mph 6) 1m - 7:35(7:35/m) 150/157bpm [1137b/mi] 92cal 7.92/8.52mph 7) 1m - 6:56(6:56/m) 140/147bpm [970b/mi] 55cal 8.66/9.87mph 8) 0.02m - 6(6:14/m) 130/130bpm [810b/mi] 9.63/9.39mph ![]() |
Sheerwater 6. Tired legs. Good to get a quicker one in at the end.
Split Summary === 1) 1m - 7:37(7:37/m) 137/149bpm [1044b/mi] 93cal 7.88/8.81mph 2) 1m - 7:06(7:06/m) 148/156bpm [1050b/mi] 96cal 8.45/9.68mph 3) 1m - 7:11(7:11/m) 162/170bpm [1163b/mi] 109cal 8.36/9.48mph 4) 1m - 7:13(7:13/m) 159/163bpm [1147b/mi] 105cal 8.32/9.87mph 5) 1m - 7:04(7:04/m) 158/171bpm [1117b/mi] 97cal 8.49/9.5mph 6) 1m - 6:30(6:30/m) 155/161bpm [1007b/mi] 86cal 9.23/9.83mph 7) 0.3m - 2:00(6:38/m) 159/162bpm [1054b/mi] 28cal 9.05/10.16mph ![]() |
Horsell Common 6 - Recovery trails
Generally feeling rubbish. Too cold. Nerves all over the place. Split Summary === 1) 1m - 8:30(8:30/m) 123/135bpm [1046b/mi] 83cal 7.06/8.85mph 2) 1m - 8:17(8:17/m) 139/148bpm [1151b/mi] 97cal 7.25/8.45mph 3) 1m - 7:51(7:51/m) 143/149bpm [1123b/mi] 94cal 7.64/8.56mph 4) 1m - 8:01(8:01/m) 149/161bpm [1194b/mi] 103cal 7.48/9.66mph 5) 1m - 8:09(8:09/m) 148/162bpm [1205b/mi] 97cal 7.37/8.77mph 6) 1m - 7:20(7:20/m) 149/156bpm [1093b/mi] 89cal 8.18/8.97mph 7) 0.72m - 5:19(7:24/m) 158/162bpm [1170b/mi] 74cal 8.1/8.77mph ![]() |
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Tue 7th Mar
Mar 7
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Wed 8th Mar
Mar 8
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Thu 9th Mar
Mar 9
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Fri 10th Mar
Mar 10
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Sat 11th Mar
Mar 11
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Sun 12th Mar
Mar 12
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Mon 13th Mar
Mar 13
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WAC - 6 x 800m at HMP off 400m jog recs
Icy track slowed us down. Split Summary === 1) 1m - 7:48(7:48/m) 126/139bpm [983b/mi] 80cal 7.7/8.58mph 2) 1m - 7:34(7:34/m) 143/153bpm [1081b/mi] 96cal 7.94/8.43mph 3) 0.03m - 16(9:31/m) 132/148bpm [1256b/mi] 2cal 6.31/8.37mph 4) 0.51m - 3:06(6:07/m) 127/139bpm [777b/mi] 28cal 9.8/11.23mph 5) 0.27m - 2:09(8:05/m) 146/156bpm [1180b/mi] 27cal 7.42/9.66mph 6) 0.5m - 3:10(6:17/m) 138/151bpm [867b/mi] 34cal 9.55/10.18mph 7) 0.25m - 2:10(8:37/m) 136/143bpm [1171b/mi] 21cal 6.97/9.6mph 8) 0.49m - 3:12(6:31/m) 141/148bpm [920b/mi] 36cal 9.2/10.69mph 9) 0.26m - 2:39(10:10/m) 137/149bpm [1394b/mi] 25cal 5.9/9.35mph 10) 0.49m - 3:10(6:27/m) 140/149bpm [903b/mi] 34cal 9.31/9.56mph 11) 0.26m - 2:43(10:30/m) 120/142bpm [1259b/mi] 19cal 5.72/9.75mph 12) 0.5m - 3:11(6:23/m) 138/143bpm [881b/mi] 31cal 9.4/11.61mph 13) 0.26m - 2:46(10:41/m) 136/148bpm [1454b/mi] 24cal 5.61/9.08mph 14) 0.5m - 3:14(6:29/m) 142/146bpm [921b/mi] 34cal 9.25/10.18mph 15) 0.26m - 2:31(9:45/m) 144/153bpm [1403b/mi] 27cal 6.16/9.73mph ![]() |
Sheerwater 6 - Steady (Grim!)
Split Summary === 1) 1m - 8:09(8:09/m) 131/153bpm [1068b/mi] 91cal 7.36/8.27mph 2) 1m - 7:30(7:30/m) 152/158bpm [1139b/mi] 106cal 8.01/9.66mph 3) 1m - 7:41(7:41/m) 156/165bpm [1198b/mi] 111cal 7.81/8.29mph 4) 1m - 7:37(7:37/m) 158/163bpm [1204b/mi] 110cal 7.87/9.27mph 5) 1m - 7:36(7:36/m) 154/163bpm [1169b/mi] 100cal 7.9/9.12mph 6) 1m - 6:46(6:46/m) 153/169bpm [1036b/mi] 83cal 8.86/9.81mph 7) 0.4m - 2:46(6:52/m) 157/164bpm [1077b/mi] 37cal 8.75/9.25mph ![]() |
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Expected result. Bonus to get 3rd v55
Split Summary === 1) 1mi - 6:29(6:29/mi) 138/150bpm [895b/mi] 80cal 9.25/10.4mph 2) 1mi - 6:46(6:46/mi) 151/163bpm [1023b/mi] 95cal 8.86/9.93mph 3) 1mi - 6:41(6:41/mi) 159/168bpm [1064b/mi] 100cal 8.97/10.62mph 4) 1mi - 6:41(6:41/mi) 161/169bpm [1077b/mi] 100cal 8.97/11.25mph 5) 1mi - 6:48(6:48/mi) 164/174bpm [1116b/mi] 103cal 8.82/9.56mph 6) 1mi - 6:48(6:48/mi) 158/169bpm [1075b/mi] 93cal 8.82/9.91mph 7) 1mi - 7:07(7:07/mi) 151/159bpm [1074b/mi] 79cal 8.44/9.71mph 8) 1mi - 6:30(6:30/mi) 159/166bpm [1034b/mi] 90cal 9.22/10.16mph 9) 1mi - 6:44(6:44/mi) 161/167bpm [1083b/mi] 93cal 8.92/9.87mph 10) 1mi - 7:07(7:07/mi) 156/163bpm [1111b/mi] 86cal 8.42/9.52mph 11) 1mi - 6:29(6:29/mi) 149/161bpm [966b/mi] 51cal 9.25/10.33mph 12) 1mi - 6:40(6:40/mi) 144/153bpm [960b/mi] 38cal 9/10.75mph 13) 1mi - 6:32(6:32/mi) 147/155bpm [960b/mi] 45cal 9.19/9.87mph 14) 0.09mi - 29(5:21/mi) 150/152bpm [802b/mi] 4cal 11.22/10.98mph ![]() |
Sheerwater 6 - recovery, steady, and strides
Split Summary === 1) 1mi - 8:24(8:24/mi) 139/153bpm [1168b/mi] 105cal 7.14/7.89mph 2) 1mi - 7:34(7:34/mi) 154/161bpm [1165b/mi] 110cal 7.93/8.68mph 3) 1mi - 7:26(7:26/mi) 160/163bpm [1189b/mi] 112cal 8.07/8.54mph 4) 1mi - 7:47(7:47/mi) 159/166bpm [1237b/mi] 113cal 7.71/8.77mph 5) 1mi - 7:50(7:50/mi) 157/166bpm [1229b/mi] 107cal 7.67/9.83mph 6) 1mi - 6:52(6:52/mi) 152/164bpm [1043b/mi] 80cal 8.74/9.6mph 7) 0.2mi - 1:30(7:22/mi) 154/160bpm [1135b/mi] 19cal 8.14/8.72mph ![]() |
Tue 14th Mar
Mar 14
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Wed 15th Mar
Mar 15
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Thu 16th Mar
Mar 16
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Fri 17th Mar
Mar 17
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Sat 18th Mar
Mar 18
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Sun 19th Mar
Mar 19
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Mon 20th Mar
Mar 20
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WAC - 12 x 400m off 400m easy recs
Sore from race on Sunday Split Summary === 1) 1mi - 8:13(8:13/mi) 131/139bpm [1076b/mi] 90cal 7.3/8.47mph 2) 1mi - 7:51(7:51/mi) 147/155bpm [1153b/mi] 105cal 7.65/8.25mph 3) 0.56mi - 4:13(7:31/mi) 150/160bpm [1128b/mi] 57cal 7.98/8.6mph 4) 0.24mi - 1:35(6:28/mi) 112/126bpm [724b/mi] 9cal 9.28/10.5mph 5) 0.26mi - 2:17(8:46/mi) 134/139bpm [1175b/mi] 23cal 6.85/9.37mph 6) 0.25mi - 1:34(6:21/mi) 137/140bpm [869b/mi] 16cal 9.46/9.98mph 7) 0.26mi - 2:26(9:11/mi) 134/140bpm [1230b/mi] 24cal 6.54/9.54mph 8) 0.25mi - 1:33(6:18/mi) 137/141bpm [863b/mi] 16cal 9.52/10.44mph 9) 0.26mi - 2:23(9:04/mi) 135/142bpm [1224b/mi] 23cal 6.62/9.41mph 10) 0.24mi - 1:32(6:17/mi) 138/141bpm [867b/mi] 16cal 9.55/10.75mph 11) 0.26mi - 2:23(9:13/mi) 141/151bpm [1300b/mi] 25cal 6.51/9.48mph 12) 0.24mi - 1:32(6:27/mi) 149/154bpm [962b/mi] 20cal 9.3/10.31mph 13) 0.26mi - 2:23(9:17/mi) 148/153bpm [1373b/mi] 30cal 6.47/9.71mph 14) 0.24mi - 1:33(6:24/mi) 149/151bpm [954b/mi] 20cal 9.37/10.33mph 15) 0.26mi - 2:25(9:15/mi) 151/158bpm [1398b/mi] 31cal 6.48/9.89mph 16) 0.25mi - 1:31(6:12/mi) 158/162bpm [979b/mi] 22cal 9.68/10.4mph 17) 0.25mi - 2:32(9:59/mi) 155/165bpm [1547b/mi] 34cal 6.01/9.83mph 18) 0.24mi - 1:25(5:55/mi) 166/172bpm [982b/mi] 22cal 10.14/11mph 19) 0.25mi - 2:29(9:44/mi) 154/168bpm [1498b/mi] 32cal 6.17/10.81mph 20) 0.25mi - 1:28(5:54/mi) 158/162bpm [932b/mi] 20cal 10.17/11.08mph 21) 0.25mi - 2:32(10:13/mi) 145/160bpm [1482b/mi] 25cal 5.87/10.48mph 22) 0.25mi - 1:29(5:55/mi) 152/158bpm [899b/mi] 19cal 10.14/10.96mph 23) 0.25mi - 2:27(9:44/mi) 134/144bpm [1305b/mi] 15cal 6.16/9.87mph 24) 0.24mi - 1:29(6:12/mi) 144/149bpm [892b/mi] 14cal 9.68/11.33mph 25) 0.26mi - 2:20(8:56/mi) 147/153bpm [1314b/mi] 25cal 6.71/10.58mph 26) 0.24mi - 1:32(6:24/mi) 148/151bpm [947b/mi] 16cal 9.38/11.23mph 27) 0.01mi - 10(11:32/mi) 148/150bpm [1708b/mi] 2cal 5.2/10.81mph ![]() |
West Byfleet 10 - Intervals: 8 x 5 mins at MP of 2 min easy recs
Split Summary === 1) 1mi - 7:45(7:45/mi) 140/153bpm [1084b/mi] 98cal 7.75/8.56mph 2) 0.07mi - 30(7:33/mi) 150/152bpm [1133b/mi] 6cal 7.94/9.71mph 3) 0.76mi - 5:00(6:37/mi) 152/157bpm [1006b/mi] 72cal 9.06/10.94mph 4) 0.23mi - 2:00(8:42/mi) 155/161bpm [1348b/mi] 28cal 6.9/9.39mph 5) 0.73mi - 5:00(6:51/mi) 160/164bpm [1097b/mi] 76cal 8.75/9.91mph 6) 0.23mi - 2:00(8:35/mi) 157/165bpm [1349b/mi] 28cal 6.99/8.52mph 7) 0.76mi - 5:00(6:37/mi) 157/161bpm [1038b/mi] 73cal 9.08/10.58mph 8) 0.23mi - 2:00(8:39/mi) 151/157bpm [1306b/mi] 26cal 6.94/8.39mph 9) 0.74mi - 5:00(6:45/mi) 157/164bpm [1061b/mi] 70cal 8.88/9.64mph 10) 0.25mi - 2:00(7:57/mi) 159/164bpm [1264b/mi] 28cal 7.55/8.43mph 11) 0.78mi - 5:00(6:26/mi) 156/164bpm [1003b/mi] 67cal 9.33/10.71mph 12) 0.21mi - 2:00(9:38/mi) 151/158bpm [1455b/mi] 22cal 6.23/10.73mph 13) 0.72mi - 5:00(6:55/mi) 163/173bpm [1128b/mi] 73cal 8.67/9.18mph 14) 0.24mi - 2:00(8:11/mi) 158/167bpm [1292b/mi] 26cal 7.34/9mph 15) 0.73mi - 5:00(6:49/mi) 161/168bpm [1096b/mi] 71cal 8.81/9.54mph 16) 0.27mi - 2:00(7:17/mi) 161/168bpm [1172b/mi] 27cal 8.25/9.06mph 17) 0.74mi - 5:00(6:43/mi) 158/168bpm [1062b/mi] 65cal 8.93/10.67mph 18) 0.23mi - 2:00(8:51/mi) 158/165bpm [1399b/mi] 24cal 6.78/8.6mph 19) 1mi - 7:10(7:10/mi) 152/166bpm [1088b/mi] 67cal 8.38/9.04mph 20) 0.48mi - 3:24(7:05/mi) 151/155bpm [1070b/mi] 31cal 8.47/8.77mph ![]() |
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Horsell Common 6 - Recovery (mud) trails
Split Summary === 1) 1mi - 8:22(8:22/mi) 127/141bpm [1062b/mi] 87cal 7.18/8.75mph 2) 1mi - 8:08(8:08/mi) 139/151bpm [1130b/mi] 98cal 7.38/8.56mph 3) 1mi - 8:08(8:08/mi) 146/152bpm [1187b/mi] 104cal 7.38/8.89mph 4) 1mi - 8:04(8:04/mi) 147/153bpm [1185b/mi] 100cal 7.44/8.77mph 5) 1mi - 8:23(8:23/mi) 148/155bpm [1242b/mi] 101cal 7.15/8.95mph 6) 1mi - 8:06(8:06/mi) 152/159bpm [1231b/mi] 103cal 7.41/8.29mph 7) 0.6mi - 4:36(7:36/mi) 153/160bpm [1163b/mi] 59cal 7.89/8.72mph ![]() |
Sunningdale 17 - LSR
Legs still battered Split Summary === 1) 1mi - 8:39(8:39/mi) 133/148bpm [1150b/mi] 99cal 6.94/8.89mph 2) 1mi - 8:21(8:21/mi) 147/159bpm [1228b/mi] 109cal 7.18/9.43mph 3) 1mi - 7:59(7:59/mi) 155/162bpm [1239b/mi] 114cal 7.51/8.64mph 4) 1mi - 8:11(8:11/mi) 155/163bpm [1269b/mi] 113cal 7.33/8.22mph 5) 1mi - 8:02(8:02/mi) 161/167bpm [1292b/mi] 118cal 7.48/8.18mph 6) 1mi - 8:28(8:28/mi) 160/166bpm [1356b/mi] 122cal 7.08/8.29mph 7) 1mi - 8:11(8:11/mi) 156/165bpm [1277b/mi] 106cal 7.33/8.39mph 8) 1mi - 8:14(8:14/mi) 149/163bpm [1227b/mi] 84cal 7.29/8.39mph 9) 1mi - 8:17(8:17/mi) 157/163bpm [1302b/mi] 105cal 7.24/8.66mph 10) 1mi - 7:51(7:51/mi) 155/160bpm [1217b/mi] 92cal 7.64/8.29mph 11) 1mi - 8:03(8:03/mi) 157/164bpm [1265b/mi] 99cal 7.45/8.01mph 12) 1mi - 8:08(8:08/mi) 158/169bpm [1285b/mi] 97cal 7.38/8.43mph 13) 1mi - 8:13(8:13/mi) 161/169bpm [1322b/mi] 106cal 7.31/8.68mph 14) 1mi - 7:23(7:23/mi) 153/160bpm [1129b/mi] 62cal 8.13/9.41mph 15) 1mi - 8:01(8:01/mi) 153/164bpm [1226b/mi] 70cal 7.49/8.52mph 16) 1mi - 7:43(7:43/mi) 154/162bpm [1187b/mi] 67cal 7.78/8.27mph 17) 1mi - 7:33(7:33/mi) 158/166bpm [1193b/mi] 80cal 7.95/9mph 18) 0.01mi - 5(6:47/mi) 159/161bpm [1078b/mi] 8.85/8.58mph ![]() |
Standard Recovery with usual hamstring issues. Bored of this, now.
Split Summary === 1) 1mi - 8:08(8:08/mi) 131/147bpm [1065b/mi] 90cal 7.38/7.99mph 2) 1mi - 7:49(7:49/mi) 148/156bpm [1156b/mi] 105cal 7.68/8.29mph 3) 1mi - 7:50(7:50/mi) 153/158bpm [1199b/mi] 109cal 7.66/8.7mph 4) 1mi - 8:03(8:03/mi) 157/166bpm [1264b/mi] 115cal 7.45/8.56mph 5) 1mi - 7:32(7:32/mi) 159/166bpm [1198b/mi] 109cal 7.96/8.7mph 6) 0.11mi - 50(7:36/mi) 161/163bpm [1223b/mi] 12cal 7.9/8.06mph ![]() |
Ottershaw 8 - mixed pace with hill attacks
Split Summary === 1) 1mi - 7:06(7:06/mi) 139/148bpm [986b/mi] 88cal 8.45/10.42mph 2) 1mi - 7:03(7:03/mi) 137/153bpm [967b/mi] 81cal 8.5/10.35mph 3) 1mi - 6:42(6:42/mi) 151/157bpm [1012b/mi] 92cal 8.95/10.02mph 4) 1mi - 7:11(7:11/mi) 149/154bpm [1070b/mi] 92cal 8.36/9.37mph 5) 1mi - 7:05(7:05/mi) 156/164bpm [1104b/mi] 100cal 8.48/10.56mph 6) 1mi - 6:43(6:43/mi) 157/166bpm [1054b/mi] 94cal 8.94/10.29mph 7) 1mi - 7:01(7:01/mi) 147/163bpm [1033b/mi] 73cal 8.54/9.62mph 8) 1mi - 6:41(6:41/mi) 138/150bpm [923b/mi] 46cal 8.97/9.75mph 9) 0.3mi - 1:56(6:21/mi) 138/144bpm [877b/mi] 13cal 9.44/9.68mph ![]() |
Tue 21st Mar
Mar 21
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Wed 22nd Mar
Mar 22
|
Thu 23rd Mar
Mar 23
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Fri 24th Mar
Mar 24
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Sat 25th Mar
Mar 25
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Sun 26th Mar
Mar 26
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Mon 27th Mar
Mar 27
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WAC - 5 X 200 (200 recs) then 5 x 1km (400 recs)
Split Summary === 1) 1mi - 8:03(8:03/mi) 135/145bpm [1087b/mi] 94cal 7.45/8.08mph 2) 1mi - 7:53(7:53/mi) 139/149bpm [1097b/mi] 94cal 7.61/8.39mph 3) 0.72mi - 5:44(7:57/mi) 142/154bpm [1128b/mi] 68cal 7.55/8.29mph 4) 0.12mi - 45(6:13/mi) 127/131bpm [789b/mi] 6cal 9.65/9.73mph 5) 0.13mi - 1:09(8:37/mi) 128/133bpm [1103b/mi] 10cal 6.96/9.73mph 6) 0.13mi - 43(5:42/mi) 131/134bpm [747b/mi] 7cal 10.53/11.04mph 7) 0.12mi - 1:08(9:13/mi) 134/138bpm [1234b/mi] 11cal 6.51/11.02mph 8) 0.13mi - 42(5:35/mi) 137/142bpm [765b/mi] 7cal 10.75/12.17mph 9) 0.13mi - 1:07(8:45/mi) 139/144bpm [1216b/mi] 12cal 6.86/11.08mph 10) 0.12mi - 43(6:09/mi) 140/143bpm [861b/mi] 8cal 9.76/10.48mph 11) 0.13mi - 1:07(8:40/mi) 143/152bpm [1240b/mi] 13cal 6.92/10.46mph 12) 0.13mi - 37(4:51/mi) 134/140bpm [651b/mi] 6cal 12.36/15.38mph 13) 0.01mi - 14(17:08/mi) 131/139bpm [2245b/mi] 2cal 3.5/13mph 14) 0.61mi - 3:54(6:20/mi) 132/139bpm [837b/mi] 35cal 9.47/11.98mph 15) 0.26mi - 2:30(9:44/mi) 135/145bpm [1315b/mi] 23cal 6.16/9.56mph 16) 0.61mi - 3:52(6:22/mi) 143/151bpm [910b/mi] 45cal 9.43/10.98mph 17) 0.26mi - 2:40(10:03/mi) 145/155bpm [1458b/mi] 31cal 5.97/9.2mph 18) 0.61mi - 3:55(6:28/mi) 147/156bpm [950b/mi] 48cal 9.28/11.04mph 19) 0.25mi - 2:23(9:23/mi) 142/149bpm [1332b/mi] 25cal 6.4/9.46mph 20) 0.61mi - 3:53(6:23/mi) 149/156bpm [952b/mi] 49cal 9.39/10.48mph 21) 0.26mi - 2:23(9:20/mi) 148/155bpm [1382b/mi] 28cal 6.43/9.73mph 22) 0.61mi - 3:52(6:19/mi) 148/155bpm [935b/mi] 45cal 9.5/10.42mph 23) 0.13mi - 1:28(11:31/mi) 146/156bpm [1682b/mi] 15cal 5.21/10.14mph ![]() |
Goldsworth 10 - Intervals: 5 x 2km efforts off 1km easy recs (windy!)
Split Summary === 1) 1mi - 7:38(7:38/mi) 140/158bpm [1069b/mi] 97cal 7.86/8.52mph 2) 0.15mi - 1:03(6:59/mi) 150/152bpm [1046b/mi] 15cal 8.6/8.91mph 3) 1mi - 6:32(6:32/mi) 157/167bpm [1026b/mi] 98cal 9.18/10.5mph 4) 0.24mi - 1:42(7:00/mi) 161/165bpm [1126b/mi] 25cal 8.58/9.41mph 5) 0.62mi - 4:53(7:52/mi) 156/163bpm [1226b/mi] 70cal 7.63/9.04mph 6) 1mi - 6:58(6:58/mi) 157/172bpm [1094b/mi] 100cal 8.61/9.96mph 7) 0.24mi - 1:46(7:17/mi) 159/165bpm [1158b/mi] 25cal 8.24/8.66mph 8) 0.62mi - 5:02(8:07/mi) 161/168bpm [1306b/mi] 74cal 7.4/9.31mph 9) 1mi - 7:14(7:14/mi) 155/165bpm [1122b/mi] 95cal 8.29/9.62mph 10) 0.24mi - 1:36(6:36/mi) 160/173bpm [1057b/mi] 22cal 9.09/8.93mph 11) 0.62mi - 5:13(8:24/mi) 163/173bpm [1368b/mi] 75cal 7.15/8.83mph 12) 1mi - 7:13(7:13/mi) 156/164bpm [1125b/mi] 91cal 8.32/9.04mph 13) 0.24mi - 1:47(7:20/mi) 154/158bpm [1130b/mi] 20cal 8.18/8.01mph 14) 0.62mi - 5:09(8:18/mi) 151/157bpm [1253b/mi] 52cal 7.23/7.28mph 15) 1mi - 6:47(6:47/mi) 156/160bpm [1057b/mi] 82cal 8.86/9.29mph 16) 0.24mi - 1:39(6:46/mi) 144/157bpm [975b/mi] 11cal 8.86/9.23mph 17) 0.35mi - 2:32(7:10/mi) 145/152bpm [1040b/mi] 17cal 8.36/9.08mph ![]() |
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Horsell Common 5 - Easy trails
Split Summary === 1) 1mi - 7:51(7:51/mi) 136/147bpm [1067b/mi] 93cal 7.65/9.75mph 2) 1mi - 7:34(7:34/mi) 147/158bpm [1112b/mi] 100cal 7.93/9.89mph 3) 1mi - 7:34(7:34/mi) 151/163bpm [1144b/mi] 102cal 7.92/10.1mph 4) 1mi - 7:53(7:53/mi) 152/158bpm [1198b/mi] 104cal 7.61/8.16mph 5) 1mi - 7:28(7:28/mi) 153/159bpm [1142b/mi] 99cal 8.04/9.02mph 6) 0.3mi - 2:09(7:08/mi) 149/157bpm [1062b/mi] 25cal 8.42/9.04mph ![]() |
Woking 20 - Sections with Mark: 10 miles easy, parkrun, 7 miles steady. Hammies still a mess but a great way to bag 20.
Split Summary === 1) 1mi - 7:58(7:58/mi) 136/150bpm [1083b/mi] 94cal 7.54/8.16mph 2) 1mi - 7:27(7:28/mi) 136/146bpm [1014b/mi] 83cal 8.04/8.7mph 3) 1mi - 7:25(7:25/mi) 149/169bpm [1104b/mi] 98cal 8.1/8.97mph 4) 1mi - 7:23(7:23/mi) 155/165bpm [1144b/mi] 103cal 8.13/8.83mph 5) 1mi - 7:31(7:31/mi) 154/168bpm [1158b/mi] 102cal 7.98/8.87mph 6) 1mi - 7:49(7:49/mi) 157/167bpm [1228b/mi] 110cal 7.67/8.41mph 7) 1mi - 7:41(7:41/mi) 154/163bpm [1184b/mi] 97cal 7.8/8.16mph 8) 1mi - 7:48(7:48/mi) 154/167bpm [1202b/mi] 95cal 7.69/9.02mph 9) 1mi - 7:50(7:50/mi) 161/172bpm [1260b/mi] 109cal 7.66/8.52mph 10) 1mi - 7:40(7:40/mi) 156/167bpm [1195b/mi] 91cal 7.83/8.33mph 11) 1mi - 7:27(7:27/mi) 153/170bpm [1141b/mi] 88cal 8.05/10.44mph 12) 1mi - 7:22(7:22/mi) 147/158bpm [1083b/mi] 79cal 8.14/10.08mph 13) 1mi - 7:21(7:21/mi) 158/164bpm [1162b/mi] 101cal 8.16/9.83mph 14) 1mi - 7:18(7:18/mi) 145/166bpm [1060b/mi] 68cal 8.21/11.02mph 15) 1mi - 7:18(7:18/mi) 145/157bpm [1059b/mi] 70cal 8.22/9.1mph 16) 1mi - 7:31(7:31/mi) 153/161bpm [1150b/mi] 91cal 7.99/8.47mph 17) 1mi - 7:57(7:57/mi) 156/162bpm [1241b/mi] 102cal 7.54/8.04mph 18) 1mi - 7:22(7:22/mi) 154/162bpm [1134b/mi] 84cal 8.14/9.33mph 19) 1mi - 7:11(7:11/mi) 152/158bpm [1091b/mi] 75cal 8.35/9.89mph 20) 1mi - 7:20(7:20/mi) 158/170bpm [1159b/mi] 93cal 8.18/9.23mph 21) 0.2mi - 1:29(7:23/mi) 154/160bpm [1137b/mi] 15cal 8.13/9.16mph ![]() |
Horsell 5 - Recovery run
Split Summary === 1) 1mi - 8:05(8:05/mi) 141/159bpm [1139b/mi] 103cal 7.43/8.85mph 2) 1mi - 7:56(7:56/mi) 148/160bpm [1173b/mi] 106cal 7.57/8.2mph 3) 1mi - 7:58(7:58/mi) 154/163bpm [1228b/mi] 110cal 7.53/8.83mph 4) 1mi - 8:03(8:03/mi) 159/163bpm [1281b/mi] 118cal 7.45/8.37mph 5) 1mi - 7:49(7:49/mi) 162/179bpm [1266b/mi] 114cal 7.68/9mph 6) 0.2mi - 1:33(7:43/mi) 163/168bpm [1258b/mi] 23cal 7.77/8.35mph ![]() |
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