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Karen S F50

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Mileage

Training

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Wakefield Triathlon Club

Races
41
Miles
3462
Miles
73
Miles
1203
WAVA
56.58%
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!!

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2020 Targets

BIKE
1000
RUN
500
SWIM
50
WALK
1000

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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	0	1.2	0	0	0	0	0	0	0	0	0	0	1.2
2020	2	5	9	0	16	34	14	0	0	0	0	0	78
2020	0	0	12	0	22	70	23	0	0	0	0	0	128
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

Thu 18th Jun Jun 18	Fri 19th Jun Jun 19	Sat 20th Jun Jun 20	Sun 21st Jun Jun 21	Mon 22nd Jun Jun 22	Tue 23rd Jun Jun 23	Wed 24th Jun Jun 24
10mi, 45:00 Cycling - Turbo Trainer TriT turbo sessioon Add a comment	0mi, 1:30:00 Cross-Training - Yoga Alan Browns yoga class Add a comment	1.8mi, 33:46 Cross-Training - Walking Split Summary === 1) 0.62m - 11:24(18:20/m) 106/134bpm 63cal 3.27/6.55mph 2) 0.62m - 11:15(18:07/m) 114/140bpm 64cal 3.31/9.41mph 3) 0.59m - 11:07(18:42/m) 111/120bpm 65cal 3.21/3.74mph Add a comment	0.3mi, 4:28 Cross-Training - Walking Split Summary === 1) 0.25m - 4:28(17:38/m) 146/153bpm 29cal 3.4/4.93mph Add a comment 3.1mi, 34:36 Running - Tempo Split Summary === 1) 0.62m - 6:37(10:39/m) 167/178bpm 63cal 5.63/5.87mph 2) 0.62m - 6:43(10:49/m) 177/181bpm 69cal 5.55/5.74mph 3) 0.62m - 7:13(11:37/m) 175/181bpm 72cal 5.17/6.41mph 4) 0.62m - 7:02(11:20/m) 175/190bpm 69cal 5.3/6.14mph 5) 0.62m - 6:59(11:15/m) 177/183bpm 70cal 5.34/6.41mph 6) 0m - 1(6:40/m) 183/183bpm 9/6.07mph Add a comment 1.1mi, 22:15 Cross-Training - Walking Split Summary === 1) 0.62m - 13:48(22:12/m) 120/151bpm 75cal 2.7/3.53mph 2) 0.44m - 8:27(19:18/m) 123/133bpm 48cal 3.11/3.34mph Add a comment	3.4mi, 40:51 Running - General Split Summary === 1) 0.62m - 7:06(11:26/m) 156/170bpm 64cal 5.25/5.66mph 2) 0.62m - 7:04(11:22/m) 168/177bpm 67cal 5.28/5.59mph 3) 0.62m - 7:12(11:36/m) 171/179bpm 70cal 5.17/5.61mph 4) 0.62m - 8:16(13:18/m) 168/188bpm 75cal 4.51/5.3mph 5) 0.62m - 7:28(12:00/m) 172/177bpm 70cal 5/5.72mph 6) 0.33m - 3:46(11:30/m) 176/180bpm 37cal 5.22/5.38mph Add a comment	-	0mi, 1:30:00 Cross-Training - Yoga Yoga with Helen - sequence building up to Yoganidrasana Add a comment
Thu 25th Jun Jun 25	Fri 26th Jun Jun 26	Sat 27th Jun Jun 27	Sun 28th Jun Jun 28	Mon 29th Jun Jun 29	Tue 30th Jun Jun 30	Wed 1st Jul Jul 1
-	0mi, 1:30:00 Cross-Training - Yoga Alan brown yoga class (zoom) Add a comment 0.3mi, 4:45 Running - General Split Summary === 1) 0.28m - 4:45(17:14/m) 147/153bpm 32cal 3.48/3.99mph Add a comment 3.1mi, 34:41 Running - Tempo Split Summary === 1) 0.62m - 6:39(10:42/m) 161/173bpm 57cal 5.61/6.2mph 2) 0.62m - 6:36(10:37/m) 175/177bpm 65cal 5.65/5.82mph 3) 0.62m - 7:13(11:36/m) 171/180bpm 67cal 5.17/6.43mph 4) 0.62m - 7:22(11:52/m) 171/181bpm 67cal 5.06/8.25mph 5) 0.62m - 6:50(11:00/m) 176/182bpm 68cal 5.46/7.81mph 6) 0m - 2(7:26/m) 175/175bpm 8.08/6.35mph Add a comment	-	-	-	0mi, 1:30:00 Cross-Training - Yoga Yoga with Uday - focus on inversions Add a comment	-
Thu 2nd Jul Jul 2	Fri 3rd Jul Jul 3	Sat 4th Jul Jul 4	Sun 5th Jul Jul 5	Mon 6th Jul Jul 6	Tue 7th Jul Jul 7	Wed 8th Jul Jul 8
-	-	22.6mi, 1:47:10 Cycling - General Split Summary === 1) 1m - 9:10(9:10/m) 140/156bpm 72cal 6.54/18.03mph 2) 1m - 3:34(3:34/m) 128/139bpm 23cal 16.83/21.71mph 3) 1m - 3:33(3:33/m) 121/131bpm 19cal 16.91/21.16mph 4) 1m - 3:09(3:09/m) 113/122bpm 12cal 19.09/22.9mph 5) 1m - 4:30(4:30/m) 138/157bpm 32cal 13.36/19.45mph 6) 1m - 4:04(4:04/m) 138/156bpm 29cal 14.76/20.33mph 7) 1m - 4:55(4:55/m) 141/157bpm 37cal 12.22/14.21mph 8) 1m - 5:20(5:20/m) 143/165bpm 40cal 11.24/19.33mph 9) 1m - 4:25(4:25/m) 142/153bpm 33cal 13.58/17.6mph 10) 1m - 4:49(4:49/m) 142/155bpm 36cal 12.47/18.24mph 11) 1m - 5:21(5:21/m) 145/160bpm 40cal 11.21/17.43mph 12) 1m - 4:55(4:55/m) 133/156bpm 25cal 12.22/22.25mph 13) 1m - 3:35(3:35/m) 133/143bpm 18cal 16.75/24.46mph 14) 1m - 3:36(3:36/m) 135/140bpm 19cal 16.65/20.81mph 15) 1m - 4:25(4:25/m) 141/161bpm 28cal 13.58/19.47mph 16) 1m - 4:32(4:32/m) 135/158bpm 22cal 13.25/21.35mph 17) 1m - 3:59(3:59/m) 131/151bpm 16cal 15.05/22.73mph 18) 1m - 4:05(4:05/m) 138/145bpm 24cal 14.7/19.18mph 19) 1m - 4:42(4:42/m) 136/157bpm 24cal 12.75/20.54mph 20) 1m - 6:47(6:47/m) 160/168bpm 61cal 8.85/12.36mph 21) 1m - 6:19(6:19/m) 155/165bpm 54cal 9.49/14.26mph 22) 1m - 4:47(4:47/m) 156/168bpm 41cal 12.53/22.54mph 23) 0.57m - 2:38(4:35/m) 127/152bpm 7cal 13.07/21.64mph Add a comment 5.2mi, 1:02:13 Running - General Split Summary === 1) 0.62m - 7:14(11:38/m) 155/170bpm 64cal 5.16/5.87mph 2) 0.38m - 5:13(13:50/m) 152/176bpm 40cal 4.34/5.72mph 3) 0.62m - 6:14(10:02/m) 172/180bpm 61cal 5.98/6.99mph 4) 0.03m - 19(11:01/m) 179/180bpm 3cal 5.45/5.8mph 5) 0.17m - 3:00(17:59/m) 148/179bpm 21cal 3.34/5.78mph 6) 0.62m - 6:10(9:56/m) 174/182bpm 62cal 6.04/6.57mph 7) 0.03m - 18(10:38/m) 180/181bpm 3cal 5.64/5.97mph 8) 0.17m - 3:00(17:42/m) 154/189bpm 22cal 3.39/5.8mph 9) 0.62m - 6:23(10:16/m) 174/181bpm 64cal 5.84/6.7mph 10) 0.03m - 20(11:32/m) 180/182bpm 3cal 5.2/5.8mph 11) 0.16m - 3:00(18:34/m) 152/183bpm 20cal 3.23/5.59mph 12) 0.62m - 6:21(10:13/m) 174/183bpm 63cal 5.88/6.53mph 13) 0.03m - 20(11:46/m) 180/181bpm 3cal 5.1/5.63mph 14) 0.15m - 3:00(19:50/m) 152/181bpm 20cal 3.03/5.43mph 15) 0.62m - 6:31(10:29/m) 173/180bpm 63cal 5.72/6.76mph 16) 0.03m - 19(10:52/m) 179/180bpm 3cal 5.52/5.49mph 17) 0.16m - 3:00(18:49/m) 157/180bpm 22cal 3.19/5.43mph 18) 0.12m - 1:31(12:15/m) 154/162bpm 10cal 4.9/6.16mph Add a comment	1.3mi, 30:46 Cross-Training - Walking Split Summary === 1) 0.09m - 2:38(28:51/m) 108/117bpm 10cal 2.08/2.51mph 2) 0.61m - 14:48(24:11/m) 106/127bpm 69cal 2.48/3.23mph 3) 0.59m - 13:20(22:32/m) 108/134bpm 67cal 2.66/3.19mph Add a comment	3.7mi, 44:48 Running - General Split Summary === 1) 0.62m - 7:08(11:29/m) 155/175bpm 63cal 5.22/5.89mph 2) 0.62m - 7:01(11:17/m) 172/181bpm 69cal 5.32/5.99mph 3) 0.62m - 8:02(12:55/m) 167/184bpm 75cal 4.64/7.7mph 4) 0.62m - 6:53(11:04/m) 165/185bpm 63cal 5.42/6.91mph 5) 0.62m - 8:02(12:56/m) 159/183bpm 67cal 4.64/7.97mph 6) 0.56m - 7:42(13:46/m) 159/180bpm 64cal 4.36/8.66mph Add a comment	-	-
Thu 9th Jul Jul 9	Fri 10th Jul Jul 10	Sat 11th Jul Jul 11	Sun 12th Jul Jul 12	Mon 13th Jul Jul 13	Tue 14th Jul Jul 14	Wed 15th Jul Jul 15
-	-	-	4.8mi, 1:00:07 Running - General Split Summary === 1) 0.62m - 7:40(12:20/m) 157/167bpm 69cal 4.87/5.47mph 2) 0.62m - 7:46(12:31/m) 167/171bpm 71cal 4.8/4.95mph 3) 0.62m - 7:54(12:43/m) 164/167bpm 71cal 4.72/5.68mph 4) 0.62m - 7:55(12:44/m) 167/173bpm 71cal 4.71/5.16mph 5) 0.62m - 7:45(12:28/m) 169/174bpm 71cal 4.81/5.53mph 6) 0.62m - 7:42(12:23/m) 170/176bpm 69cal 4.84/5.66mph 7) 0.62m - 7:39(12:19/m) 171/175bpm 72cal 4.87/5.11mph 8) 0.46m - 5:46(12:26/m) 175/177bpm 54cal 4.83/5.28mph 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	53.51			28:12 53.51			31:01 49.86		30:24 52.24	31:15 51.14	32:12 49.71	32:00 50.54
5mi	1	52:27 10:29/mi	47.71					52:27 47.71
10km	11	55:12 8:53/mi	56.58	59:38 51.39	1:01:43 50.32	55:12 56.58					1:05:01 50.06		1:18:45 42.51	1:06:47 50.13
7mi	1	1:26:10 12:19/mi	41.88						1:26:10 41.88
10mi	5	1:36:49 9:41/mi	52.73			1:36:49 52.73	1:48:39 47.30	1:49:07 47.44	1:58:31 44.03	1:48:47 48.58
13.1mi	7	2:11:14 10:01/mi	51.09	2:23:24 46.09		2:11:14 51.09	2:28:53 45.31	2:28:30 45.73	2:26:22 46.73	2:24:52 47.99
26.2mi	1	5:36:45 12:51/mi	41.46			5:36:45 41.46

2019	Distance	Date	Result	WAVA
Wakefield Thornes parkrun	5km	30 Mar	32:00	50.54%
Wakefield 10k	10km	24 Mar	1:06:47	50.13%
2018	Distance	Date	Result	WAVA
South Leeds Bah Humbug 10k	10km	9 Dec	1:18:45	42.51%
Middleton Woods parkrun	5km	14 Jul	35:09	46.01%
Middleton Woods parkrun	5km	30 Jun	36:13	44.65%
Cross Flatts parkrun	5km	14 Apr	32:12	49.71%
2017	Distance	Date	Result	WAVA
Wakefield Thornes parkrun	5km	12 Aug	31:18	51.14%
Wakefield Thornes parkrun	5km	17 Jun	31:19	50.63%
Wakefield Thornes parkrun	5km	22 Apr	31:15	50.73%
Dewsbury parkrun	5km	18 Mar	32:45	48.41%
Wakefield Thornes parkrun	5km	21 Jan	33:21	47.54%
Wakefield Thornes parkrun	5km	7 Jan	34:30	45.95%
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	47.99%
Eccup 10	10mi	13 Jul	1:48:47	48.58%
2013	Distance	Date	Result	WAVA
Chevin Chase	7mi	26 Dec	1:26:10	41.88%
Dewsbury park run	5km	26 Oct	31:01	49.86%
Eccup 10	10mi	7 Jul	1:58:31	44.03%
Leeds Half Marathon	13.1mi	12 May	2:26:22	46.73%
Dewsbury park run	5km	2 Mar	31:21	48.98%
2012	Distance	Date	Result	WAVA
Eccup 10	10mi	15 Jul	1:49:07	47.44%
Liversedge Half Marathon	13.1mi	12 Feb	2:28:30	45.73%
Hit The Trail	5mi	8 Jan	52:27	47.71%
2011	Distance	Date	Result	WAVA
Eccup 10	10mi	10 Jul	1:48:39	47.30%
Liversedge Half Marathon	13.1mi	13 Feb	2:28:53	45.31%
2010	Distance	Date	Result	WAVA
Leeds Abbey Dash	10km	21 Nov	55:12	56.58%
Snowdonia Marathon	26.2mi	30 Oct	5:36:45	41.46%
Great Langdale Half Marathon	13.1mi	25 Sep	2:20:44	47.93%
Wetherby 10k	10km	12 Sep	56:56	54.85%
Fetch Yorkshire Mile Six	1mi	7 Aug	8:06	54.67%
Eccup 10	10mi	11 Jul	1:36:49	52.73%
Leeds 10k - Jane Tomlinson Run For All	10km	4 Jul	59:17	52.68%
Leeds Half Marathon	13.1mi	9 May	2:11:14	51.09%
parkrun Leeds Hyde Park	5km	13 Mar	28:12	53.51%
Dewsbury 10K	10km	7 Feb	59:48	51.93%
2009	Distance	Date	Result	WAVA
Barnsley 10K	10km	15 Nov	1:01:57	50.13%
Wetherby 10K	10km	13 Sep	1:01:43	50.32%
2007	Distance	Date	Result	WAVA
Leeds Half Marathon	13.1mi	13 May	2:23:24	46.09%
Wakefield Hospice 10k	10km	25 Mar	1:00:19	50.81%
Dewsbury 10K	10km	4 Feb	59:38	51.39%

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Karen S F50

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