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Karen S F45

About

Race Times

All Races

Mileage

Training

Blog

Wakefield Triathlon Club

Races
41
Miles
3385
Miles
71
Miles
1075
WAVA
56.93%
Mile
8:06
5k
28:12
5M
52:27
10k
55:12
10M
1:36:49
Half
2:11:14
Mara
5:36:45

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!

Current Status

Think my mojo is finally back!!

Planned Races
29th Mar 20	Wakefield Hospice 10km

Best Badges

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2020 Targets

BIKE
1000
RUN
500
SWIM
50
WALK
1000

Set your targets for 2020

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	2	0	0	0	0	0	0	0	0	0	0	0	2
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

Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31
-	-	0.6mi, 35:00 Swimming - General Swim TF Add a comment	0mi, 1:00:00 Cross-Training - Yoga Aerial yoga Add a comment 3mi, 38:34 Running - General Split Summary === 1) 0.99m - 11:55(12:00/m) 126cal 5/6.23mph 2) 0.99m - 13:10(13:15/m) 121cal 4.53/6.13mph 3) 0.97m - 13:29(13:57/m) 116cal 4.3/6.14mph 28th Dec 2019, 2:05pm snogard wrote: :) Add a comment	-	0mi, 35:00 Cross-Training - Shredding Shredding - 6W6P level 1 Add a comment 0mi, 40:00 Cross-Training - Yoga Ekhart YOga - morning enrgising sequence Add a comment	3mi, 37:56 Running - General Split Summary === 1) 0.99m - 12:19(12:24/m) 131cal 4.84/18.55mph 2) 0.99m - 12:33(12:37/m) 125cal 4.75/6.3mph 3) 0.99m - 12:40(12:44/m) 122cal 4.71/7.11mph 4) 0.04m - 24(10:02/m) 5cal 5.97/6.06mph Add a comment
Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7
5.9mi, 2:20:00 Cross-Training - Walking Top Withens New Years Day Walk Add a comment 0mi, 45:00 Cross-Training - Yoga Inversion and backbends Add a comment	0mi, Cross-Training - Yoga Evening yoga Add a comment	-	0mi, 3:00:00 Cross-Training - Yoga Yoga workshop - Julie Brown MDIIY Add a comment	0mi, 1:00:00 Cross-Training - Yoga Aerial yoga Add a comment	0mi, 1:00:00 Cross-Training - Yoga Ekhart yoga - slow flow+yamuna body rolling 8th Jan 2020, 3:58pm snogard wrote: :) sounds unusual Add a comment	-
Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14
0mi, 45:00 Cross-Training - Kickboxing Kickboxing with Samuel Add a comment	0mi, 35:00 Cross-Training - Yoga Ekhart yoga - morning yoga sequence Add a comment	-	0mi, 45:00 Cross-Training - Kickboxing Add a comment	0mi, 1:00:00 Cross-Training - Yoga Aerial yoga Add a comment 1.8mi, 21:52 Running - General Split Summary === 1) 0.99m - 11:57(12:01/m) 135cal 4.99/36.54mph 2) 0.8m - 9:55(12:28/m) 102cal 4.82/6.44mph Add a comment	0mi, 1:00:00 Cross-Training - Yoga Focus on forward bends Add a comment	0mi, 2:00:00 Cross-Training - Yoga Alan Brown's class - working up to leg behind head postures 15th Jan 2020, 2:02pm snogard wrote: That sounds bendy, good luck luck Add a comment
Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21
0mi, 45:00 Cross-Training - Kickboxing Kickboxing with Samuel Add a comment	-	-	-	-	-	-

Dist	Races	PB	WB	2007	2009	2010	2011	2012	2013	2014	2016	2017	2018	2019
1mi	1	8:06 8:06/mi	54.67			8:06 54.67
5km	14	28:12 9:05/mi	52.83			28:12 52.83			31:01 50.34		30:24 52.24	31:15 51.74	32:12 50.29	32:00 51.16
5mi	1	52:27 10:29/mi	48.02					52:27 48.02
10km	11	55:12 8:53/mi	56.93	59:38 51.57	1:01:43 50.56	55:12 56.93					1:05:01 50.06		1:18:45 42.61	1:06:47 50.24
7mi	1	1:26:10 12:19/mi	42.14						1:26:10 42.14
10mi	5	1:36:49 9:41/mi	53.16			1:36:49 53.16	1:48:39 47.70	1:49:07 47.67	1:58:31 44.23	1:48:47 48.58
13.1mi	7	2:11:14 10:01/mi	51.93	2:23:24 46.69		2:11:14 51.93	2:28:53 46.11	2:28:30 46.10	2:26:22 47.09	2:24:52 48.33
26.2mi	1	5:36:45 12:51/mi	42.21			5:36:45 42.21

2019	Distance	Date	Result	WAVA
Wakefield Thornes parkrun	5km	30 Mar	32:00	51.16%
Wakefield 10k	10km	24 Mar	1:06:47	50.24%
2018	Distance	Date	Result	WAVA
South Leeds Bah Humbug 10k	10km	9 Dec	1:18:45	42.61%
Middleton Woods parkrun	5km	14 Jul	35:09	46.58%
Middleton Woods parkrun	5km	30 Jun	36:13	45.20%
Cross Flatts parkrun	5km	14 Apr	32:12	50.29%
2017	Distance	Date	Result	WAVA
Wakefield Thornes parkrun	5km	12 Aug	31:18	51.74%
Wakefield Thornes parkrun	5km	17 Jun	31:19	51.19%
Wakefield Thornes parkrun	5km	22 Apr	31:15	51.30%
Dewsbury parkrun	5km	18 Mar	32:45	48.95%
Wakefield Thornes parkrun	5km	21 Jan	33:21	48.07%
Wakefield Thornes parkrun	5km	7 Jan	34:30	46.47%
2016	Distance	Date	Result	WAVA
Wakefield Thornes parkrun	5km	21 May	30:24	52.24%
Wakefield Hospice 10k	10km	3 Apr	1:05:01	50.06%
2014	Distance	Date	Result	WAVA
Great North Run	13.1mi	7 Sep	2:24:52	48.33%
Eccup 10	10mi	13 Jul	1:48:47	48.58%
2013	Distance	Date	Result	WAVA
Chevin Chase	7mi	26 Dec	1:26:10	42.14%
Dewsbury park run	5km	26 Oct	31:01	50.34%
Eccup 10	10mi	7 Jul	1:58:31	44.23%
Leeds Half Marathon	13.1mi	12 May	2:26:22	47.09%
Dewsbury park run	5km	2 Mar	31:21	49.43%
2012	Distance	Date	Result	WAVA
Eccup 10	10mi	15 Jul	1:49:07	47.67%
Liversedge Half Marathon	13.1mi	12 Feb	2:28:30	46.10%
Hit The Trail	5mi	8 Jan	52:27	48.02%
2011	Distance	Date	Result	WAVA
Eccup 10	10mi	10 Jul	1:48:39	47.70%
Liversedge Half Marathon	13.1mi	13 Feb	2:28:53	46.11%
2010	Distance	Date	Result	WAVA
Leeds Abbey Dash	10km	21 Nov	55:12	56.93%
Snowdonia Marathon	26.2mi	30 Oct	5:36:45	42.21%
Great Langdale Half Marathon	13.1mi	25 Sep	2:20:44	48.78%
Wetherby 10k	10km	12 Sep	56:56	55.19%
Fetch Yorkshire Mile Six	1mi	7 Aug	8:06	54.67%
Eccup 10	10mi	11 Jul	1:36:49	53.16%
Leeds 10k - Jane Tomlinson Run For All	10km	4 Jul	59:17	53.01%
Leeds Half Marathon	13.1mi	9 May	2:11:14	51.93%
parkrun Leeds Hyde Park	5km	13 Mar	28:12	52.83%
Dewsbury 10K	10km	7 Feb	59:48	52.18%
2009	Distance	Date	Result	WAVA
Barnsley 10K	10km	15 Nov	1:01:57	50.37%
Wetherby 10K	10km	13 Sep	1:01:43	50.56%
2007	Distance	Date	Result	WAVA
Leeds Half Marathon	13.1mi	13 May	2:23:24	46.69%
Wakefield Hospice 10k	10km	25 Mar	1:00:19	51.01%
Dewsbury 10K	10km	4 Feb	59:38	51.57%

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Karen S F45

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