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Cheeky Chappy M50

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Woking AC

Races
40
Miles
17940
Miles
34
Miles
1832
Miles
8
WAVA
79.27%
10k
40:25
10M
1:07:44
Half
1:24:30
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! 1.28 for HM and 3.19 for full mara. Slowly going for the London GFA. Show More...

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Recent Training
26th Jan	General	6.5mi	53:50
25th Jan	General	11.5mi	1:23:41
23rd Jan	Recovery Run	6.6mi	52:18
22nd Jan	Long Run	20mi	3:11:42
20th Jan	General	6.3mi	49:31

12 Month Benchmarks	Run
Mile	5:36
5k	19:46
5mi	32:00
10k	39:50
10mi	1:04:13
Half	1:24:08
20mi	2:48:14

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2022 Targets	Set your targets
Run 2000

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Buddies (5)

Followers (2)

Badges Collected	See available badges
+ 140 others

Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2008	2009	2012	2013	2014	2015	2016	2017	2018	2019	2021
10km	5	40:25 6:30/mi	73.71	45:06 60.64	42:37 64.58				44:03 65.45	43:02 67.54			40:25 73.71
10mi	2	1:07:44 6:46/mi	72.08									1:10:33 68.62	1:07:44 72.08
13.1mi	13	1:24:30 6:27/mi	79.16	1:38:00 60.56	1:33:33 64.17	1:30:28 66.36				1:31:43 68.65	1:28:16 71.94	1:27:59 72.78	1:26:34 74.61	1:25:33 76.16	1:25:35 76.79	1:24:30 79.16
26.2km	1	2:03:30 7:35/mi	64.41					2:03:30 64.41
21mi	1	2:31:28 7:13/mi	70.69											2:31:28 70.69
26.2mi	16	2:59:18 6:51/mi	79.27	3:47:10 55.02			3:25:14 62.03		3:23:40 64.56	3:19:59 66.30	3:13:57 68.94	3:09:41 71.10	3:09:55 72.25	3:05:49 74.48	3:01:47 76.13	2:59:18 79.27
43.4km	1	6:02:56 13:27/mi	39.25												6:02:56 39.25
100km	1	13:23:03 12:55/mi	49.90												13:23:03 49.90

2021		Result	WAVA	Distance
3 Oct	London Marathon PB	2:59:18	79.27	26.2mi
7 Aug	RunThrough Kempton Racecourse 5k, 10k & Half Marathon PB	1:24:30	79.16	13.1mi
2019		Result	WAVA	Distance
3 Nov	TCS New York City Marathon		0.00	26.2mi
13 Jul	Race to the Stones 100k PB	13:23:03	49.90	100km
30 Jun	Woking Lions Martian 21k	1:32:09	71.32	13.1mi
11 May	Dulux London Revolution Trails - marathon PB	6:02:56	39.25	43.4km
28 Apr	London Marathon SB	3:01:47	76.13	26.2mi
10 Mar	Surrey Half Marathon SB	1:25:35	76.79	13.1mi
2018		Result	WAVA	Distance
3 Nov	Thames Meander Winter Marathon	3:35:15	64.29	26.2mi
7 Oct	Bank of America Chicago Marathon SB	3:05:49	74.48	26.2mi
22 Apr	London Marathon	3:16:25	69.85	26.2mi
25 Mar	Cranleigh 21 PB	2:31:28	70.69	21mi
11 Mar	Surrey Half Marathon SB	1:25:33	76.16	13.1mi
2017		Result	WAVA	Distance
22 Oct	Abingdon Marathon SB	3:09:55	72.25	26.2mi
4 Jun	Dorking 10 PB	1:07:44	72.08	10mi
14 May	Staines 10K PB	40:25	73.71	10km
17 Apr	Boston Marathon	3:19:41	68.12	26.2mi
12 Mar	Surrey Half Marathon SB	1:26:34	74.61	13.1mi
2016		Result	WAVA	Distance
29 Oct	Beachy Head Marathon	3:56:54	57.42	26.2mi
25 Sep	Berlin Marathon SB	3:09:41	71.10	26.2mi
5 Jun	Dorking 10 SB	1:10:33	68.62	10mi
24 Apr	London Marathon	3:11:59	70.24	26.2mi
13 Mar	Surrey Half Marathon SB	1:27:59	72.78	13.1mi
2015		Result	WAVA	Distance
12 Apr	Brighton Marathon SB	3:13:57	68.94	26.2mi
14 Mar	Thames Meander Spring Marathon	3:32:16	62.99	26.2mi
8 Mar	Surrey Half Marathon SB	1:28:16	71.94	13.1mi
2014		Result	WAVA	Distance
26 Jul	Dorney Dash 10k SB	43:02	67.54	10km
6 Apr	Brighton Marathon SB	3:19:59	66.30	26.2mi
9 Mar	Surrey Half Marathon SB	1:31:43	68.65	13.1mi
2013		Result	WAVA	Distance
20 Jul	Dorney Dash 10k SB	44:03	65.45	10km
7 Apr	Paris Marathon SB	3:23:40	64.56	26.2mi
2012		Result	WAVA	Distance
28 Oct	Kilomathon London 26.2k PB	2:03:30	64.41	26.2km
2009		Result	WAVA	Distance
26 Apr	London Marathon SB	3:25:14	62.03	26.2mi
2008		Result	WAVA	Distance
21 Sep	Windsor Half Marathon	1:38:44	60.80	13.1mi
16 Mar	Fleet Half Marathon SB	1:30:28	66.36	13.1mi
2007		Result	WAVA	Distance
14 Oct	Henley Half Marathon SB	1:33:33	64.17	13.1mi
30 Jun	Dorney Dash SB	42:37	64.58	10km
11 Mar	Fleet Half Marathon	1:35:13	62.67	13.1mi
2006		Result	WAVA	Distance
3 Jun	Vertex 100 x 10k relay SB	45:06	60.64	10km
23 Apr	London Marathon SB	3:47:10	55.02	26.2mi
19 Mar	Fleet Half Marathon SB	1:38:00	60.56	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
2022	169	0	0	0	0	0	0	0	0	0	0	0	169
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 31st Dec Dec 31	Sat 1st Jan Jan 1	Sun 2nd Jan Jan 2	Mon 3rd Jan Jan 3	Tue 4th Jan Jan 4	Wed 5th Jan Jan 5	Thu 6th Jan Jan 6
16.4mi, 2:12:28 Run - Long Run Decent LSR. Glutes and hammies better but more work to do. Split Summary === 1) 1m - 8:11(8:11/m) 136/144bpm [1113b/mi] 110cal 7.33/8.04mph 2) 1m - 7:59(7:59/m) 136/141bpm [1085b/mi] 103cal 7.52/8.41mph 3) 1m - 8:16(8:16/m) 137/142bpm [1133b/mi] 104cal 7.26/10.48mph 4) 1m - 8:04(8:04/m) 137/143bpm [1106b/mi] 100cal 7.43/9.58mph 5) 1m - 8:14(8:14/m) 141/157bpm [1161b/mi] 105cal 7.29/9.5mph 6) 1m - 7:31(7:31/m) 140/152bpm [1052b/mi] 92cal 7.98/9.46mph 7) 1m - 7:48(7:48/m) 136/142bpm [1060b/mi] 82cal 7.7/8.68mph 8) 1m - 8:08(8:08/m) 135/140bpm [1098b/mi] 79cal 7.38/8.66mph 9) 1m - 8:19(8:19/m) 141/150bpm [1173b/mi] 96cal 7.21/7.74mph 10) 1m - 8:07(8:07/m) 135/147bpm [1096b/mi] 77cal 7.39/8.01mph 11) 1m - 8:07(8:07/m) 135/143bpm [1095b/mi] 75cal 7.4/8.18mph 12) 1m - 8:25(8:25/m) 137/150bpm [1153b/mi] 82cal 7.13/8.29mph 13) 1m - 8:17(8:17/m) 140/147bpm [1160b/mi] 93cal 7.24/8.31mph 14) 1m - 7:59(7:59/m) 139/146bpm [1109b/mi] 84cal 7.52/8.29mph 15) 1m - 8:08(8:08/m) 144/151bpm [1170b/mi] 99cal 7.38/8.31mph 16) 1m - 7:52(7:52/m) 146/151bpm [1149b/mi] 97cal 7.62/8.35mph 17) 0.4m - 3:03(7:35/m) 148/150bpm [1123b/mi] 40cal 7.91/8.41mph Add a comment	-	4.2mi, 32:44 Run - Recovery Run Horsell 4 - Easy Split Summary === 1) 1m - 7:56(7:56/m) 138/145bpm [1095b/mi] 108cal 7.56/8.56mph 2) 1m - 7:36(7:36/m) 139/145bpm [1057b/mi] 104cal 7.89/9.18mph 3) 1m - 8:02(8:02/m) 142/149bpm [1142b/mi] 108cal 7.46/8.68mph 4) 1m - 7:37(7:37/m) 145/154bpm [1104b/mi] 107cal 7.88/9.2mph 5) 0.21m - 1:32(7:25/m) 142/146bpm [1053b/mi] 20cal 8.09/8.39mph Add a comment	-	8.2mi, 1:00:23 Run - General Sheerwater 8 - Steady Split Summary === 1) 1m - 7:36(7:36/m) 142/151bpm [1078b/mi] 108cal 7.9/9.1mph 2) 1m - 7:48(7:48/m) 148/154bpm [1154b/mi] 115cal 7.7/9.16mph 3) 1m - 7:15(7:15/m) 148/154bpm [1074b/mi] 104cal 8.27/10.44mph 4) 1m - 7:23(7:23/m) 151/157bpm [1115b/mi] 103cal 8.12/10.35mph 5) 1m - 7:12(7:12/m) 152/157bpm [1093b/mi] 103cal 8.34/9.93mph 6) 1m - 7:15(7:15/m) 152/157bpm [1103b/mi] 103cal 8.27/9mph 7) 1m - 7:23(7:23/m) 153/159bpm [1129b/mi] 107cal 8.13/9.68mph 8) 1m - 7:09(7:09/m) 154/158bpm [1102b/mi] 103cal 8.38/9.56mph 9) 0.2m - 1:22(6:38/m) 154/156bpm [1022b/mi] 17cal 9.04/9.48mph Add a comment	8.3mi, 1:01:24 Run - Intervals 12 x 2 mins off 90 sec jog recs Not great in the cold but did the session Split Summary === 1) 1m - 7:33(7:33/m) 137/147bpm [1035b/mi] 103cal 7.94/8.6mph 2) 0.38m - 3:03(7:55/m) 139/142bpm [1101b/mi] 41cal 7.58/8.16mph 3) 0.31m - 2:00(6:27/m) 152/157bpm [980b/mi] 30cal 9.31/10.42mph 4) 0.18m - 1:30(8:29/m) 143/157bpm [1213b/mi] 21cal 7.07/7.97mph 5) 0.32m - 2:00(6:13/m) 153/159bpm [952b/mi] 27cal 9.64/10.62mph 6) 0.17m - 1:30(8:42/m) 143/160bpm [1244b/mi] 21cal 6.9/10.71mph 7) 0.31m - 2:00(6:28/m) 152/158bpm [982b/mi] 30cal 9.29/9.52mph 8) 0.17m - 1:30(9:05/m) 144/159bpm [1308b/mi] 21cal 6.61/9.33mph 9) 0.3m - 2:00(6:45/m) 156/162bpm [1053b/mi] 29cal 8.89/11.12mph 10) 0.19m - 1:30(7:54/m) 146/161bpm [1152b/mi] 20cal 7.6/8.47mph 11) 0.29m - 2:00(6:59/m) 157/162bpm [1096b/mi] 28cal 8.6/10.33mph 12) 0.18m - 1:30(8:14/m) 147/162bpm [1209b/mi] 21cal 7.29/8.87mph 13) 0.3m - 2:00(6:45/m) 153/161bpm [1032b/mi] 28cal 8.9/9.54mph 14) 0.17m - 1:30(8:50/m) 148/161bpm [1308b/mi] 21cal 6.79/8.01mph 15) 0.3m - 2:00(6:36/m) 157/163bpm [1037b/mi] 28cal 9.09/10.02mph 16) 0.19m - 1:30(7:51/m) 147/164bpm [1154b/mi] 21cal 7.64/8.47mph 17) 0.29m - 2:00(6:59/m) 155/161bpm [1082b/mi] 30cal 8.6/9.87mph 18) 0.18m - 1:30(8:23/m) 147/160bpm [1233b/mi] 21cal 7.15/8.37mph 19) 0.31m - 2:00(6:27/m) 157/166bpm [1012b/mi] 29cal 9.31/10.25mph 20) 0.17m - 1:30(9:02/m) 151/165bpm [1365b/mi] 22cal 6.64/9.64mph 21) 0.29m - 2:00(6:59/m) 156/161bpm [1089b/mi] 27cal 8.59/10.25mph 22) 0.16m - 1:30(9:18/m) 146/161bpm [1357b/mi] 19cal 6.45/7.74mph 23) 0.29m - 2:00(6:50/m) 156/162bpm [1067b/mi] 29cal 8.78/9.08mph 24) 0.17m - 1:30(8:51/m) 150/165bpm [1327b/mi] 21cal 6.78/7.24mph 25) 0.3m - 2:00(6:40/m) 156/161bpm [1041b/mi] 29cal 8.99/10.18mph 26) 0.17m - 1:30(8:54/m) 148/161bpm [1317b/mi] 20cal 6.74/9.33mph 27) 1m - 7:11(7:11/m) 155/162bpm [1113b/mi] 105cal 8.36/9.54mph 28) 0.23m - 1:37(7:11/m) 154/156bpm [1106b/mi] 24cal 8.35/8.72mph Add a comment	7.3mi, 59:08 Run - General Easy trails in mud and ice Split Summary === 1) 1m - 8:30(8:30/m) 135/143bpm [1147b/mi] 116cal 7.06/8.62mph 2) 1m - 7:57(7:57/m) 143/149bpm [1138b/mi] 113cal 7.54/8.37mph 3) 1m - 7:50(7:50/m) 148/153bpm [1159b/mi] 114cal 7.66/8.43mph 4) 1m - 8:01(8:01/m) 148/151bpm [1185b/mi] 116cal 7.49/9mph 5) 1m - 8:27(8:27/m) 147/153bpm [1242b/mi] 119cal 7.1/8.77mph 6) 1m - 8:24(8:24/m) 147/151bpm [1235b/mi] 115cal 7.14/7.91mph 7) 1m - 7:50(7:50/m) 151/156bpm [1184b/mi] 104cal 7.65/8.64mph 8) 0.3m - 2:09(7:08/m) 148/160bpm [1056b/mi] 18cal 8.41/9.68mph Add a comment
Fri 7th Jan Jan 7	Sat 8th Jan Jan 8	Sun 9th Jan Jan 9	Mon 10th Jan Jan 10	Tue 11th Jan Jan 11	Wed 12th Jan Jan 12	Thu 13th Jan Jan 13
-	17mi, 2:22:17 Run - Long Run Pretty rubbish all round. Injury niggles and head just not in it. Split Summary === 1) 1m - 8:36(8:36/m) 137/148bpm [1177b/mi] 113cal 6.98/7.87mph 2) 1m - 8:36(8:36/m) 135/141bpm [1161b/mi] 112cal 6.98/8.08mph 3) 1m - 8:43(8:43/m) 133/138bpm [1158b/mi] 104cal 6.89/8.25mph 4) 1m - 8:10(8:10/m) 136/140bpm [1112b/mi] 102cal 7.34/8.52mph 5) 1m - 8:30(8:30/m) 136/142bpm [1157b/mi] 102cal 7.05/7.74mph 6) 1m - 8:11(8:11/m) 137/142bpm [1122b/mi] 94cal 7.33/8.12mph 7) 1m - 8:47(8:47/m) 138/145bpm [1213b/mi] 102cal 6.82/8.08mph 8) 1m - 8:25(8:26/m) 136/146bpm [1146b/mi] 90cal 7.12/8.18mph 9) 1m - 8:44(8:44/m) 132/145bpm [1152b/mi] 80cal 6.88/7.53mph 10) 1m - 8:14(8:14/m) 135/145bpm [1111b/mi] 86cal 7.29/8.2mph 11) 1m - 8:23(8:23/m) 134/148bpm [1122b/mi] 85cal 7.16/7.93mph 12) 1m - 8:07(8:07/m) 139/152bpm [1128b/mi] 92cal 7.4/8.2mph 13) 1m - 8:15(8:15/m) 143/150bpm [1180b/mi] 106cal 7.27/8.12mph 14) 1m - 7:54(7:54/m) 138/146bpm [1089b/mi] 85cal 7.6/8.01mph 15) 1m - 8:14(8:14/m) 141/147bpm [1160b/mi] 95cal 7.29/8.35mph 16) 1m - 8:11(8:11/m) 143/148bpm [1171b/mi] 98cal 7.33/7.64mph 17) 1m - 8:11(8:11/m) 149/156bpm [1220b/mi] 109cal 7.33/8.01mph 18) 0.01m - 6(7:25/m) 153/153bpm [1134b/mi] 1cal 8.09/8.12mph Add a comment	6.3mi, 49:23 Run - Recovery Run Goldsworth 6 - Recovery run Split Summary === 1) 1m - 8:03(8:03/m) 135/147bpm [1087b/mi] 106cal 7.45/9.52mph 2) 1m - 8:01(8:01/m) 139/144bpm [1115b/mi] 111cal 7.48/9.33mph 3) 1m - 7:52(7:52/m) 140/147bpm [1101b/mi] 107cal 7.63/9.08mph 4) 1m - 7:53(7:53/m) 143/150bpm [1126b/mi] 108cal 7.62/8.91mph 5) 1m - 7:32(7:32/m) 142/148bpm [1071b/mi] 102cal 7.96/8.52mph 6) 1m - 7:48(7:49/m) 143/150bpm [1117b/mi] 103cal 7.68/8.58mph 7) 0.31m - 2:14(7:18/m) 146/148bpm [1065b/mi] 30cal 8.23/8.93mph Add a comment	-	10.4mi, 1:13:29 Run - Progressive West Byfleet 10 - 2 x 5 mile progressives (10 sec uplift from 7.2x to 6.4x) Split Summary === 1) 1m - 7:19(7:19/m) 141/153bpm [1032b/mi] 103cal 8.19/10.6mph 2) 1m - 7:18(7:18/m) 147/153bpm [1073b/mi] 109cal 8.22/9.14mph 3) 1m - 7:02(7:02/m) 153/157bpm [1077b/mi] 110cal 8.52/10mph 4) 1m - 6:55(6:55/m) 154/158bpm [1066b/mi] 108cal 8.67/9.06mph 5) 1m - 6:49(6:49/m) 155/159bpm [1057b/mi] 106cal 8.8/9.98mph 6) 1m - 7:24(7:24/m) 148/159bpm [1095b/mi] 105cal 8.11/8.95mph 7) 1m - 7:14(7:14/m) 155/160bpm [1122b/mi] 111cal 8.29/9.23mph 8) 1m - 7:02(7:02/m) 157/161bpm [1105b/mi] 110cal 8.52/10.18mph 9) 1m - 6:54(6:54/m) 157/161bpm [1083b/mi] 108cal 8.7/10.16mph 10) 1m - 6:42(6:42/m) 160/163bpm [1071b/mi] 107cal 8.96/10mph 11) 0.4m - 2:48(6:57/m) 158/162bpm [1099b/mi] 44cal 8.63/9.31mph Add a comment	6.1mi, 47:24 Run - General Old Woking 6 - Easy miles after abandoning track session due to ice Split Summary === 1) 1m - 7:52(7:52/m) 134/144bpm [1053b/mi] 106cal 7.63/8.2mph 2) 0.59m - 4:37(7:50/m) 136/140bpm [1064b/mi] 61cal 7.67/8.47mph 3) 0.24m - 1:35(6:33/m) 140/157bpm [918b/mi] 19cal 9.15/10.12mph 4) 0.04m - 1:03(26:08/m) 106/158bpm [2770b/mi] 7cal 2.3/8.45mph 5) 0.49m - 3:24(6:57/m) 147/153bpm [1023b/mi] 49cal 8.62/9.52mph 6) 1m - 8:08(8:08/m) 138/150bpm [1122b/mi] 109cal 7.38/8.47mph 7) 1m - 7:28(7:28/m) 141/145bpm [1052b/mi] 102cal 8.04/8.68mph 8) 1m - 7:41(7:41/m) 144/150bpm [1105b/mi] 108cal 7.82/8.68mph 9) 0.74m - 5:38(7:37/m) 145/151bpm [1103b/mi] 80cal 7.89/8.68mph Add a comment	5.1mi, 38:02 Run - General Horsell 5 - Steady Split Summary === 1) 1m - 8:03(8:03/m) 140/152bpm [1127b/mi] 116cal 7.45/8.54mph 2) 1m - 7:36(7:36/m) 146/154bpm [1110b/mi] 117cal 7.89/9.16mph 3) 1m - 7:20(7:20/m) 148/153bpm [1086b/mi] 113cal 8.17/9.56mph 4) 1m - 7:31(7:31/m) 151/154bpm [1135b/mi] 116cal 7.98/8.95mph 5) 1m - 7:02(7:02/m) 152/155bpm [1070b/mi] 109cal 8.52/9.18mph 6) 0.07m - 29(6:42/m) 154/155bpm [1032b/mi] 7cal 8.96/9.31mph Add a comment
Fri 14th Jan Jan 14	Sat 15th Jan Jan 15	Sun 16th Jan Jan 16	Mon 17th Jan Jan 17	Tue 18th Jan Jan 18	Wed 19th Jan Jan 19	Thu 20th Jan Jan 20
5.1mi, 36:56 Run - General Horsell 5 - Steady. Left calf better after massage gun Split Summary === 1) 1m - 7:41(7:41/m) 136/147bpm [1046b/mi] 106cal 7.8/9.37mph 2) 1m - 7:22(7:22/m) 144/150bpm [1060b/mi] 109cal 8.15/9.04mph 3) 1m - 7:12(7:12/m) 150/156bpm [1080b/mi] 108cal 8.34/8.83mph 4) 1m - 7:49(7:49/m) 153/156bpm [1197b/mi] 114cal 7.67/9.12mph 5) 1m - 6:12(6:12/m) 155/160bpm [960b/mi] 98cal 9.69/9.2mph 6) 0.1m - 40(6:24/m) 159/160bpm [1017b/mi] 10cal 9.38/9.25mph Add a comment	16.3mi, 2:09:14 Run - Long Run Brooklands 16 - LSR Split Summary === 1) 1m - 8:29(8:29/m) 136/145bpm [1153b/mi] 115cal 7.08/7.91mph 2) 1m - 7:53(7:53/m) 136/142bpm [1071b/mi] 105cal 7.62/8.66mph 3) 1m - 7:55(7:55/m) 137/143bpm [1085b/mi] 105cal 7.57/8.62mph 4) 1m - 8:02(8:02/m) 134/141bpm [1077b/mi] 95cal 7.47/8.62mph 5) 1m - 8:20(8:20/m) 137/146bpm [1142b/mi] 104cal 7.2/8.12mph 6) 1m - 8:01(8:01/m) 136/148bpm [1091b/mi] 94cal 7.48/8.16mph 7) 1m - 7:53(7:53/m) 133/139bpm [1048b/mi] 82cal 7.61/8.06mph 8) 1m - 7:52(7:52/m) 135/145bpm [1061b/mi] 85cal 7.63/8.77mph 9) 1m - 7:59(7:59/m) 136/144bpm [1085b/mi] 86cal 7.52/8.79mph 10) 1m - 7:58(7:58/m) 134/144bpm [1067b/mi] 82cal 7.53/8.75mph 11) 1m - 7:55(7:55/m) 139/144bpm [1100b/mi] 91cal 7.58/7.89mph 12) 1m - 7:56(7:56/m) 136/146bpm [1078b/mi] 83cal 7.57/9.35mph 13) 1m - 7:58(7:58/m) 141/151bpm [1124b/mi] 93cal 7.53/8.18mph 14) 1m - 8:00(8:00/m) 141/146bpm [1129b/mi] 94cal 7.49/7.93mph 15) 1m - 7:42(7:42/m) 144/150bpm [1109b/mi] 96cal 7.79/8.77mph 16) 1m - 7:12(7:12/m) 150/155bpm [1081b/mi] 100cal 8.33/9.18mph 17) 0.31m - 2:09(7:01/m) 151/156bpm [1060b/mi] 32cal 8.55/9.12mph Add a comment	5.2mi, 41:18 Run - Recovery Run Standard recovery after 6 consecutive days. Split Summary === 1) 1m - 8:19(8:19/m) 128/142bpm [1064b/mi] 106cal 7.21/7.97mph 2) 1m - 8:02(8:02/m) 132/139bpm [1060b/mi] 103cal 7.47/8.56mph 3) 1m - 8:04(8:04/m) 133/140bpm [1072b/mi] 102cal 7.44/8.12mph 4) 1m - 7:34(7:34/m) 137/145bpm [1037b/mi] 99cal 7.93/8.79mph 5) 1m - 7:48(7:48/m) 139/149bpm [1085b/mi] 105cal 7.68/8.47mph 6) 0.2m - 1:31(7:31/m) 140/142bpm [1052b/mi] 20cal 7.98/8.27mph Add a comment	-	10.2mi, 1:10:45 Run - Intervals Goldsworth 10 - Alternate miles: 7.1x and 6.4x (x5) Split Summary === 1) 1m - 7:14(7:14/m) 144/153bpm [1041b/mi] 108cal 8.3/9.48mph 2) 1m - 6:39(6:39/m) 154/161bpm [1025b/mi] 103cal 9.02/10.44mph 3) 1m - 7:14(7:14/m) 148/160bpm [1069b/mi] 109cal 8.3/9.62mph 4) 1m - 6:46(6:46/m) 156/163bpm [1056b/mi] 101cal 8.86/10.08mph 5) 1m - 7:17(7:17/m) 151/158bpm [1100b/mi] 112cal 8.23/9.64mph 6) 1m - 6:44(6:44/m) 158/165bpm [1063b/mi] 100cal 8.92/10.67mph 7) 1m - 7:08(7:08/m) 155/165bpm [1106b/mi] 112cal 8.41/10.02mph 8) 1m - 6:39(6:39/m) 159/162bpm [1057b/mi] 100cal 9.02/10.21mph 9) 1m - 7:05(7:05/m) 154/160bpm [1091b/mi] 107cal 8.47/9.46mph 10) 1m - 6:35(6:35/m) 158/162bpm [1040b/mi] 96cal 9.12/10.08mph 11) 0.21m - 1:24(6:45/m) 160/163bpm [1080b/mi] 21cal 8.89/9.27mph Add a comment	8.3mi, 1:01:06 Run - General Ottershaw 8 - Steady with hill attacks Split Summary === 1) 1m - 7:54(7:54/m) 137/150bpm [1083b/mi] 112cal 7.59/8.27mph 2) 1m - 7:35(7:35/m) 142/149bpm [1077b/mi] 112cal 7.91/9.46mph 3) 1m - 7:09(7:09/m) 144/152bpm [1029b/mi] 106cal 8.39/9.73mph 4) 1m - 7:39(7:39/m) 154/164bpm [1177b/mi] 120cal 7.85/9.12mph 5) 1m - 7:47(7:47/m) 148/163bpm [1151b/mi] 114cal 7.72/8.81mph 6) 1m - 7:02(7:02/m) 152/158bpm [1070b/mi] 104cal 8.52/10.16mph 7) 1m - 7:11(7:11/m) 154/161bpm [1105b/mi] 104cal 8.36/8.91mph 8) 1m - 6:50(6:50/m) 158/164bpm [1079b/mi] 107cal 8.79/9.41mph 9) 0.3m - 1:59(6:36/m) 159/163bpm [1050b/mi] 32cal 9.09/9.75mph Add a comment	6.3mi, 49:31 Run - General Horsell Common 6 - Easy trails Split Summary === 1) 1m - 8:12(8:12/m) 136/148bpm [1115b/mi] 114cal 7.32/8.31mph 2) 1m - 7:21(7:21/m) 139/144bpm [1022b/mi] 105cal 8.16/9.37mph 3) 1m - 8:14(8:14/m) 141/150bpm [1162b/mi] 112cal 7.28/8.79mph 4) 1m - 7:57(7:57/m) 146/152bpm [1160b/mi] 114cal 7.55/9mph 5) 1m - 8:09(8:09/m) 148/155bpm [1205b/mi] 110cal 7.37/8.64mph 6) 1m - 7:29(7:29/m) 148/153bpm [1107b/mi] 100cal 8.02/8.87mph 7) 0.3m - 2:09(7:07/m) 148/151bpm [1053b/mi] 31cal 8.44/8.79mph Add a comment
Fri 21st Jan Jan 21	Sat 22nd Jan Jan 22	Sun 23rd Jan Jan 23	Mon 24th Jan Jan 24	Tue 25th Jan Jan 25	Wed 26th Jan Jan 26	Thu 27th Jan Jan 27
-	20mi, 3:11:42 Run - Long Run Surrey Hills 20 - Box Hill and back with Pete and Rich Split Summary === 1) 1m - 9:07(9:07/m) 132/142bpm [1204b/mi] 117cal 6.58/8.45mph 2) 1m - 8:22(8:22/m) 134/147bpm [1122b/mi] 108cal 7.17/8.85mph 3) 1m - 9:51(9:51/m) 133/153bpm [1310b/mi] 120cal 6.09/7.7mph 4) 1m - 9:53(9:53/m) 132/150bpm [1305b/mi] 113cal 6.07/7.43mph 5) 1m - 9:30(9:30/m) 134/152bpm [1272b/mi] 107cal 6.32/8.22mph 6) 1m - 8:48(8:48/m) 136/147bpm [1197b/mi] 101cal 6.82/8.68mph 7) 1m - 8:09(8:09/m) 129/139bpm [1052b/mi] 79cal 7.36/8.56mph 8) 1m - 7:48(7:48/m) 127/141bpm [991b/mi] 77cal 7.69/7.78mph 9) 1m - 12:03(12:03/m) 139/154bpm [1675b/mi] 145cal 4.98/7.72mph 10) 1m - 9:46(9:46/m) 133/154bpm [1300b/mi] 103cal 6.14/9.39mph 11) 1m - 8:53(8:53/m) 134/147bpm [1191b/mi] 99cal 6.75/7.89mph 12) 1m - 9:32(9:32/m) 142/155bpm [1353b/mi] 121cal 6.3/7.45mph 13) 1m - 12:09(12:09/m) 133/152bpm [1615b/mi] 121cal 4.94/8.35mph 14) 1m - 8:28(8:28/m) 133/144bpm [1127b/mi] 75cal 7.08/8.95mph 15) 1m - 12:56(12:56/m) 141/155bpm [1823b/mi] 151cal 4.64/8.1mph 16) 1m - 11:14(11:14/m) 142/155bpm [1595b/mi] 132cal 5.34/8.01mph 17) 1m - 8:40(8:40/m) 141/152bpm [1223b/mi] 98cal 6.92/7.87mph 18) 1m - 8:36(8:36/m) 144/151bpm [1239b/mi] 108cal 6.97/7.91mph 19) 1m - 8:39(8:39/m) 144/151bpm [1247b/mi] 98cal 6.93/8.75mph 20) 1m - 9:05(9:05/m) 147/153bpm [1335b/mi] 115cal 6.61/8.47mph 21) 0.01m - 12(24:08/m) 150/151bpm [3620b/mi] 2cal 2.49/5.43mph Add a comment	6.6mi, 52:18 Run - Recovery Run Goldsworth Park 6 - Recovery run Split Summary === 1) 1m - 8:01(8:01/m) 136/144bpm [1091b/mi] 109cal 7.48/8.47mph 2) 1m - 7:48(7:48/m) 138/142bpm [1077b/mi] 106cal 7.69/8.83mph 3) 1m - 7:56(7:56/m) 136/140bpm [1079b/mi] 102cal 7.56/8.35mph 4) 1m - 7:57(7:57/m) 139/146bpm [1105b/mi] 104cal 7.55/8.62mph 5) 1m - 7:56(7:56/m) 138/145bpm [1095b/mi] 97cal 7.56/8.52mph 6) 1m - 8:04(8:04/m) 138/144bpm [1113b/mi] 96cal 7.44/8.58mph 7) 0.61m - 4:36(7:36/m) 140/143bpm [1064b/mi] 56cal 7.89/8.66mph Add a comment	-	11.5mi, 1:23:41 Run - General West Byfleet 11 - Steady Split Summary === 1) 1m - 7:31(7:31/m) 143/152bpm [1074b/mi] 109cal 7.99/8.77mph 2) 1m - 7:20(7:20/m) 146/152bpm [1072b/mi] 109cal 8.17/9.43mph 3) 1m - 7:22(7:22/m) 147/152bpm [1082b/mi] 108cal 8.15/9mph 4) 1m - 7:21(7:21/m) 148/154bpm [1089b/mi] 109cal 8.16/9.16mph 5) 1m - 7:17(7:17/m) 150/157bpm [1092b/mi] 109cal 8.25/8.43mph 6) 1m - 7:12(7:12/m) 149/155bpm [1073b/mi] 104cal 8.33/9.2mph 7) 1m - 7:11(7:11/m) 149/154bpm [1069b/mi] 103cal 8.36/10.27mph 8) 1m - 7:32(7:32/m) 150/156bpm [1129b/mi] 107cal 7.97/8.64mph 9) 1m - 7:20(7:20/m) 151/157bpm [1108b/mi] 99cal 8.18/9.08mph 10) 1m - 7:07(7:07/m) 154/160bpm [1097b/mi] 107cal 8.42/10.52mph 11) 1m - 7:02(7:02/m) 154/161bpm [1082b/mi] 97cal 8.54/9.35mph 12) 0.5m - 3:27(6:51/m) 155/159bpm [1061b/mi] 51cal 8.77/9.68mph Add a comment	6.5mi, 53:50 Run - General Easy trails. Sore hammies after yesterday. Split Summary === 1) 1m - 8:55(8:55/m) 131/146bpm [1167b/mi] 115cal 6.73/8.12mph 2) 1m - 8:18(8:18/m) 138/146bpm [1146b/mi] 109cal 7.23/8.41mph 3) 1m - 7:59(7:59/m) 140/145bpm [1118b/mi] 111cal 7.51/8.18mph 4) 1m - 8:20(8:20/m) 143/150bpm [1191b/mi] 114cal 7.21/9.1mph 5) 1m - 8:38(8:38/m) 145/150bpm [1252b/mi] 118cal 6.95/8.27mph 6) 1m - 7:59(7:59/m) 147/153bpm [1175b/mi] 111cal 7.51/8.33mph 7) 0.5m - 3:40(7:17/m) 148/151bpm [1078b/mi] 53cal 8.24/9mph Add a comment	-