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Cheeky Chappy
M55

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STATUS Training for Manchester 2022

Woking AC

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
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. Show More...

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. 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
26th Mar	Recovery Run	5.2mi	41:24
25th Mar	Long Run	20.2mi	2:32:10
24th Mar	General	5.3mi	40:29
22nd Mar	General	10.2mi	1:14:44
21st Mar	Intervals	8.1mi	1:00:44

12 Month Benchmarks	Run
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

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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	Wed 1st Mar Mar 1	Thu 2nd Mar Mar 2	Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5	Mon 6th Mar Mar 6
8.1mi, 59:14 Run - Intervals 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 Add a comment	8mi, 58:17 Run - General 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 Add a comment	15mi, 1:57:34 Run - Long Run 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 Add a comment	7mi, 53:59 Run - General 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 Add a comment	6.3mi, 44:41 Run - General 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 Add a comment	6.7mi, 53:27 Run - Recovery Run 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 Add a comment	-
Tue 7th Mar Mar 7	Wed 8th Mar Mar 8	Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12	Mon 13th Mar Mar 13
6.6mi, 49:39 Run - Intervals 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 Add a comment	6.4mi, 48:05 Run - General 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 Add a comment	-	-	-	13.1mi, 1:27:53 Run - Race 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 Add a comment	6.2mi, 47:22 Run - Recovery Run 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 Add a comment
Tue 14th Mar Mar 14	Wed 15th Mar Mar 15	Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19	Mon 20th Mar Mar 20
8.3mi, 1:05:14 Run - Intervals 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 Add a comment	10.4mi, 1:14:48 Run - General 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 Add a comment	-	6.6mi, 53:46 Run - Recovery Run 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 Add a comment	17mi, 2:17:23 Run - Long Run 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 Add a comment	5.1mi, 40:12 Run - Recovery Run 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 Add a comment	8.3mi, 57:28 Run - General 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 Add a comment
Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23	Fri 24th Mar Mar 24	Sat 25th Mar Mar 25	Sun 26th Mar Mar 26	Mon 27th Mar Mar 27
8.1mi, 1:00:44 Run - Intervals 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 Add a comment	10.2mi, 1:14:44 Run - General 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 Add a comment	-	5.3mi, 40:29 Run - General 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 Add a comment	20.2mi, 2:32:10 Run - Long Run 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 Add a comment	5.2mi, 41:24 Run - Recovery Run 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 Add a comment	-

Cheeky Chappy M55

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Cheeky Chappy
M55