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Karen S F50

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Wakefield Triathlon Club

About Me
Completed my first marathon (Snowdonia) in October 2010! What a fantastic experience - I think I'm hooked now! I'm also a qualified Iyengar yoga teacher. I run classes at the Rachael Swann School of Dance in Morley 7.45pm - 9.15pm Monday nights. Any "fetchies" interested in complimenting their running with yoga welcome! The classes I teach usually focus on working specific muscle groups and is great for keeping you injury free. See my website for more info on yoga www.mandalayoga.org.uk Here is my post run yoga routine I've been asked about. Feel free to use - I find this sorts out my legs particualrly after long runs! docs.google.com I'm a retired rower, rowed for Oxford in the varsity match against Cambridge in 1992 then came back up north and rowed for Bradford rowing club at Senior II/III and Veteran C levels. Not rowed now for 3 years, very time consuming but might take it up again in future. Running much more time efficient way of keeping fit! Show More...

About Me

Completed my first marathon (Snowdonia) in October 2010! What a fantastic experience - I think I'm hooked now!

I'm also a qualified Iyengar yoga teacher. I run classes at the Rachael Swann School of Dance in Morley 7.45pm - 9.15pm Monday nights. Any "fetchies" interested in complimenting their running with yoga welcome! The classes I teach usually focus on working specific muscle groups and is great for keeping you injury free. See my website for more info on yoga www.mandalayoga.org.uk

Here is my post run yoga routine I've been asked about. Feel free to use - I find this sorts out my legs particualrly after long runs!

docs.google.com

I'm a retired rower, rowed for Oxford in the varsity match against Cambridge in 1992 then came back up north and rowed for Bradford rowing club at Senior II/III and Veteran C levels. Not rowed now for 3 years, very time consuming but might take it up again in future. Running much more time efficient way of keeping fit!

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Recent Blogs
Running update and winning races of the non running type	Jun 2015
I won a race!	Aug 2014
In the bag - week 1	Jul 2014
You shouldn't be running at your age....	Jun 2014
Training with the expert	Oct 2013

Recent Training
11th May	General	2.4mi	30:04
9th May	General	0.5mi	30:41
8th May	Time Trial	0.3mi	11:19
8th May	General	0.4mi	22:03
2nd May	Walking	4.8mi	2:01:09

12 Month Benchmarks	Run	Bike
Mile	10:27	52
5k	34:15	2:50
5mi	59:36	4:52
10k	1:16:46	7:07

Recent Pictures	Show more

2021 Targets	Set your targets
BIKE 1000 RUN 500 SWIM 52

Recent Threads
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Buddies (18)

Followers (2)

Badges Collected	See available badges
+ 108 others

Best Times
Best WAVA

Dist	Races	PB	2007	2009	2010	2011	2012	2013	2014	2016	2017	2018	2019
1mi	1	8:06 8:06/mi			8:06
5km	14	28:12 9:05/mi			28:12			31:01		30:24	31:15	32:12	32:00
5mi	1	52:27 10:29/mi					52:27
10km	11	55:12 8:53/mi	59:38	1:01:43	55:12					1:05:01		1:18:45	1:06:47
7mi	1	1:26:10 12:19/mi						1:26:10
10mi	5	1:36:49 9:41/mi			1:36:49	1:48:39	1:49:07	1:58:31	1:48:47
13.1mi	7	2:11:14 10:01/mi	2:23:24		2:11:14	2:28:53	2:28:30	2:26:22	2:24:52
26.2mi	1	5:36:45 12:51/mi			5:36:45

2019		Result	WAVA	Distance
30 Mar	Wakefield Thornes parkrun	32:00	50.54	5km
24 Mar	Wakefield 10k	1:06:47	50.13	10km
2018		Result	WAVA	Distance
9 Dec	South Leeds Bah Humbug 10k	1:18:45	42.51	10km
14 Jul	Middleton Woods parkrun	35:09	46.01	5km
30 Jun	Middleton Woods parkrun	36:13	44.65	5km
14 Apr	Cross Flatts parkrun	32:12	49.71	5km
2017		Result	WAVA	Distance
12 Aug	Wakefield Thornes parkrun	31:18	51.14	5km
17 Jun	Wakefield Thornes parkrun	31:19	50.63	5km
22 Apr	Wakefield Thornes parkrun	31:15	50.73	5km
18 Mar	Dewsbury parkrun	32:45	48.41	5km
21 Jan	Wakefield Thornes parkrun	33:21	47.54	5km
7 Jan	Wakefield Thornes parkrun	34:30	45.95	5km
2016		Result	WAVA	Distance
21 May	Wakefield Thornes parkrun	30:24	51.69	5km
3 Apr	Wakefield Hospice 10k	1:05:01	49.90	10km
2014		Result	WAVA	Distance
7 Sep	Great North Run	2:24:52	47.99	13.1mi
13 Jul	Eccup 10	1:48:47	48.37	10mi
2013		Result	WAVA	Distance
26 Dec	Chevin Chase	1:26:10	41.88	7mi
26 Oct	Dewsbury park run	31:01	49.86	5km
7 Jul	Eccup 10	1:58:31	44.03	10mi
12 May	Leeds Half Marathon	2:26:22	46.73	13.1mi
2 Mar	Dewsbury park run	31:21	48.98	5km
2012		Result	WAVA	Distance
15 Jul	Eccup 10	1:49:07	47.44	10mi
12 Feb	Liversedge Half Marathon	2:28:30	45.73	13.1mi
8 Jan	Hit The Trail	52:27	47.71	5mi
2011		Result	WAVA	Distance
10 Jul	Eccup 10	1:48:39	47.30	10mi
13 Feb	Liversedge Half Marathon	2:28:53	45.31	13.1mi
2010		Result	WAVA	Distance
21 Nov	Leeds Abbey Dash	55:12	56.58	10km
30 Oct	Snowdonia Marathon	5:36:45	41.46	26.2mi
25 Sep	Great Langdale Half Marathon	2:20:44	47.93	13.1mi
12 Sep	Wetherby 10k	56:56	54.85	10km
7 Aug	Fetch Yorkshire Mile Six	8:06	54.67	1mi
11 Jul	Eccup 10	1:36:49	52.73	10mi
4 Jul	Leeds 10k - Jane Tomlinson Run For All	59:17	52.68	10km
9 May	Leeds Half Marathon	2:11:14	51.09	13.1mi
13 Mar	parkrun Leeds Hyde Park	28:12	53.51	5km
7 Feb	Dewsbury 10K	59:48	51.93	10km
2009		Result	WAVA	Distance
15 Nov	Barnsley 10K	1:01:57	50.13	10km
13 Sep	Wetherby 10K	1:01:43	50.32	10km
2007		Result	WAVA	Distance
13 May	Leeds Half Marathon	2:23:24	46.09	13.1mi
25 Mar	Wakefield Hospice 10k	1:00:19	50.81	10km
4 Feb	Dewsbury 10K	59:38	51.39	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	0	0	0	0.6	1.2	0	0	0	0	0	0	0	1.8
2021	3	28	22	25	2	0	0	0	0	0	0	0	81
2021	0	24	35	34	0	0	0	0	0	0	0	0	93
2020	0	1.2	0	0	0	0	0.5	2.2	0	2.5	0	0	6.5
2020	2	5	9	0	16	34	19	16	14	17	30	12	174
2020	0	0	12	0	22	70	82	124	141	31	90	0	572
2019	1.6	2.6	0.8	4.2	2.7	1.9	0	0	1.1	1.1	0	0.6	16.5
2019	28	21	28	16	20	10	9	13	8	15	10	6	183
2019	0	0	29	82	54	92	0	23	0	0	0	0	280
2018	3.4	2.4	2.4	1.7	0.8	1	1.9	0	0	0	1.4	0.6	15.5
2018	4	19	12	14	6	17	18	2	5	26	37	35	194
2018	0	7	21	45	70	25	131	61	31	27	12	0	429
2017	0.6	1.8	0.7	0	0.9	0.8	1.3	1.1	1.6	3.2	3	1.9	16.9
2017	40	11	24	34	52	40	14	16	29	22	5	0	287
2017	0	0	0	54	23	60	82	61	27	16	3	0	325
2016	0	0	0.2	0	0.6	2.2	0	0	0.7	1.2	1.2	1	7.1
2016	10	18	35	38	80	24	17	8	14	11	8	16	280
2015	0	0	0	0	1.2	0.2	0.7	0	0	0.6	0	0.6	3.3
2015	4	18	19	4	15	28	31	43	18	4	16	0	199
2014	0	0	0	0	0	0	0	0	0	0.5	0	0	0.5
2014	48	31	37	33	35	35	58	47	22	15	13	3	379
2014	2	0	2	0	0	0	12	0	0	0	0	0	15
2013	0	0	0	0.2	0	0	1	0	0	0	0	0	1.2
2013	36	25	47	43	36	39	19	25	26	21	18	22	357
2013	0	0	0	0	0	0	3	10	11	2	0	0	26
2012	66	37	31	20	10	28	50	28	25	11	21	20	346
2011	3.3	2.5	0.3	1.1	0	0	0	0	0	0	0	0	7.1
2011	23	58	24	27	29	25	28	13	12	40	12	27	317
2010	0	0	0	0	0	0	0	0	0	0	0.5	2.8	3.3
2010	23	39	41	62	57	56	80	100	68	101	43	32	700
2009	0	0	0	0	0	0	0	41	39	44	6	10	141

Sat 17th Apr Apr 17	Sun 18th Apr Apr 18	Mon 19th Apr Apr 19	Tue 20th Apr Apr 20	Wed 21st Apr Apr 21	Thu 22nd Apr Apr 22	Fri 23rd Apr Apr 23
-	-	-	0.3mi, 4:53 Cross-Training - Walking Split Summary === 1) 0.27m - 4:53(17:57/m) 158/177bpm 37cal 3.34/3.82mph Add a comment 3.1mi, 40:03 Running - General Split Summary === 1) 0.62m - 7:36(12:14/m) 161/177bpm 80cal 4.91/5.41mph 2) 0.62m - 7:36(12:14/m) 175/180bpm 80cal 4.9/5.24mph 3) 0.62m - 7:45(12:28/m) 176/183bpm 84cal 4.81/5.32mph 4) 0.62m - 8:54(14:20/m) 177/186bpm 99cal 4.19/5.47mph 5) 0.62m - 7:58(12:49/m) 178/189bpm 87cal 4.68/5.57mph 6) 0.02m - 14(10:44/m) 181/183bpm 2cal 5.59/5.2mph Add a comment	-	-	-
Sat 24th Apr Apr 24	Sun 25th Apr Apr 25	Mon 26th Apr Apr 26	Tue 27th Apr Apr 27	Wed 28th Apr Apr 28	Thu 29th Apr Apr 29	Fri 30th Apr Apr 30
3.5mi, 49:51 Running - General Split Summary === 1) 0.62m - 6:58(11:13/m) 153/166bpm [1716b/mi] 69cal 5.35/5.78mph 2) 0.62m - 7:11(11:34/m) 172/179bpm [1989b/mi] 79cal 5.19/5.3mph 3) 0.59m - 8:20(14:14/m) 168/181bpm [2390b/mi] 87cal 4.22/5.49mph 4) 0.09m - 1:00(11:29/m) 169/181bpm [1940b/mi] 10cal 5.23/6.01mph 5) 0.08m - 1:30(19:09/m) 161/174bpm [3084b/mi] 11cal 3.13/5.22mph 6) 0.09m - 1:00(11:14/m) 158/179bpm [1776b/mi] 9cal 5.34/5.72mph 7) 0.09m - 1:30(17:31/m) 165/182bpm [2891b/mi] 13cal 3.42/5.53mph 8) 0.09m - 1:00(10:55/m) 159/174bpm [1736b/mi] 9cal 5.49/5.97mph 9) 0.1m - 1:30(15:28/m) 164/178bpm [2537b/mi] 13cal 3.88/5.66mph 10) 0.08m - 1:00(11:58/m) 171/179bpm [2047b/mi] 10cal 5.01/5.41mph 11) 0.08m - 1:30(17:53/m) 173/183bpm [3095b/mi] 15cal 3.35/5.16mph 12) 0.09m - 1:00(11:10/m) 169/180bpm [1886b/mi] 10cal 5.38/6.37mph 13) 0.09m - 1:30(17:06/m) 162/172bpm [2769b/mi] 12cal 3.51/5.38mph 14) 0.09m - 1:00(11:31/m) 165/178bpm [1900b/mi] 9cal 5.21/5.7mph 15) 0.09m - 1:30(16:49/m) 169/179bpm [2843b/mi] 14cal 3.57/5.38mph 16) 0.09m - 1:00(11:22/m) 161/178bpm [1830b/mi] 9cal 5.28/5.47mph 17) 0.09m - 1:30(16:51/m) 168/181bpm [2830b/mi] 14cal 3.56/5.28mph 18) 0.09m - 1:00(11:23/m) 165/178bpm [1879b/mi] 9cal 5.27/5.76mph 19) 0.05m - 1:30(32:33/m) 166/178bpm [5404b/mi] 14cal 1.84/5.28mph 20) 0.35m - 7:22(20:51/m) 135/152bpm [2816b/mi] 43cal 2.88/3.36mph Add a comment 1.9mi, 34:15 Cross-Training - Walking Split Summary === 1) 0.62m - 11:44(18:54/m) 117/130bpm [2211b/mi] 78cal 3.18/3.74mph 2) 0.62m - 11:15(18:06/m) 121/127bpm [2190b/mi] 78cal 3.32/3.78mph 3) 0.6m - 11:16(18:40/m) 125/141bpm [2333b/mi] 79cal 3.21/4.09mph Add a comment	0.6mi, 35:07 Swimming - General Split Summary === 1) 0.31m - 22:32(1:12:31/m) 109cal 32/44rpm 0.83/3.23mph 2) 0.26m - 12:35(48:43/m) 96cal 30/45rpm 1.23/4.57mph Add a comment	-	-	-	3.2mi, 38:22 Running - General Add a comment 0mi, 1 Running - General Split Summary === 1) 0m - 1(0/m) 79/80bpm [INFb/mi] Add a comment	-
Sat 1st May May 1	Sun 2nd May May 2	Mon 3rd May May 3	Tue 4th May May 4	Wed 5th May May 5	Thu 6th May May 6	Fri 7th May May 7
-	4.8mi, 2:01:09 Cross-Training - Walking Split Summary === 1) 0.62m - 12:26(20:01/m) 119/133bpm [2382b/mi] 82cal 3/3.55mph 2) 0.62m - 14:39(23:35/m) 124/144bpm [2925b/mi] 86cal 2.54/3.32mph 3) 0.62m - 15:59(25:43/m) 119/145bpm [3060b/mi] 83cal 2.33/3.34mph 4) 0.62m - 22:14(35:46/m) 110/136bpm [3934b/mi] 94cal 1.68/3.15mph 5) 0.62m - 16:27(26:29/m) 110/140bpm [2913b/mi] 80cal 2.27/3.28mph 6) 0.62m - 16:24(26:24/m) 105/127bpm [2771b/mi] 82cal 2.27/3.3mph 7) 0.62m - 14:42(23:39/m) 119/141bpm [2815b/mi] 84cal 2.54/5.82mph 8) 0.42m - 8:17(19:32/m) 117/136bpm [2285b/mi] 51cal 3.07/3.57mph Add a comment	-	-	-	-	-
Sat 8th May May 8	Sun 9th May May 9	Mon 10th May May 10	Tue 11th May May 11	Wed 12th May May 12	Thu 13th May May 13	Fri 14th May May 14
0.3mi, 11:19 Swimming - Time Trial 400m time trial === 1) 0.25m - 11:19(45:31/m) 96cal 21/rpm 1.32/1.53mph Add a comment 0.4mi, 22:03 Swimming - General Split Summary === 1) 0.16m - 7:56(51:03/m) 63cal 22/rpm 1.17/1.51mph 2) 0.28m - 14:07(50:28/m) 110cal 20/rpm 1.35/3.46mph Add a comment	0.5mi, 30:41 Swimming - General Split Summary === 1) 0.31m - 18:35(59:48/m) 112cal 32/47rpm 1/2.9mph 2) 0.21m - 12:06(57:29/m) 75cal 27/45rpm 1.04/2.17mph Add a comment	-	2.4mi, 30:04 Running - General Split Summary === 1) 0.62m - 7:03(11:20/m) 157/176bpm [1780b/mi] 71cal 5.29/5.74mph 2) 0.62m - 7:44(12:27/m) 173/187bpm [2154b/mi] 80cal 4.82/5.76mph 3) 0.62m - 9:04(14:35/m) 172/185bpm [2508b/mi] 92cal 4.12/5.95mph 4) 0.55m - 6:14(11:25/m) 175/186bpm [1998b/mi] 69cal 5.25/6.45mph Add a comment	-	-	-

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