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Karen S F45

About

Race Times

All Races

Mileage

Training

Blog

Wakefield Triathlon Club

Races
41
Miles
3306
Miles
66
Miles
961
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

14 Jul 19

Ilkley Half Marathon

2019 Targets

SWIM
50

Set your targets for 2019

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2016	2017	2018	2019
1mi	Fetch Yorkshire Mile Six1mi	8:06	8:06	54.67	1		8:06
5km	parkrun Leeds Hyde Park5km	28:12	9:05	52.83	14		28:12			31:01		30:24	31:15	32:12	32:00
5mi	Hit The Trail5mi	52:27	10:29	48.02	1				52:27
10km	Leeds Abbey Dash10km	55:12	8:53	56.93	10	1:01:43	55:12					1:05:01		1:18:45	1:06:47
7mi	Chevin Chase7mi	1:26:10	12:19	42.14	1					1:26:10
10mi	Eccup 1010mi	1:36:49	9:41	53.16	5		1:36:49	1:48:39	1:49:07	1:58:31	1:48:47
13.1mi	Leeds Half Marathon13.1mi	2:11:14	10:01	51.93	7		2:11:14	2:28:53	2:28:30	2:26:22	2:24:52
26.2mi	Snowdonia Marathon26.2mi	5:36:45	12:51	42.21	1		5:36:45

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	1.6	2.6	0.8	4.2	1.8	0	0	0	0	0	0	0	10.9
2019	28	21	28	16	13	0	0	0	0	0	0	0	106
2019	0	0	29	82	54	0	0	0	0	0	0	0	166
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

Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2
-	0.6mi, Swimming - Pool WTC training camp - swim day 1. Catch up drills Add a comment 0.2mi, 1:46 Running - General Split Summary === 1) 0.16m - 1:46(10:48/m) 20cal 5.55/6.91mph Add a comment 1.2mi, 14:07 Running - General Split Summary === 1) 0.99m - 11:40(11:44/m) 128cal 5.12/8.27mph 2) 0.19m - 2:28(12:56/m) 24cal 4.64/8.22mph Add a comment 0.2mi, 2:31 Running - Warm Up WTC training camp warm up === 1) 0.24m - 2:31(10:37/m) 12cal 5.65/6.72mph Add a comment 18.8mi, 2:44:24 Cycling - General WTC training camp - bike ride day 1 === 1) 5m - 37:36(7:31/m) 244cal 7.98/16.85mph 2) 5m - 52:06(10:25/m) 336cal 5.76/114.12mph 3) 5m - 49:36(9:55/m) 252cal 6.05/76.32mph 4) 3.8m - 25:07(6:36/m) 238cal 9.08/19.74mph Add a comment	0.9mi, 50:00 Swimming - Pool WTC trains camp - swimming day 2. Add a comment 29.3mi, 2:41:02 Cycling - General WTC trains camp - bike ride day 2 === 1) 0.99m - 8:19(8:22/m) 117cal 7.18/17.23mph 2) 0.99m - 4:43(4:45/m) 122cal 12.64/20.83mph 3) 0.99m - 4:59(5:00/m) 124cal 11.99/19.32mph 4) 0.99m - 8:33(8:36/m) 137cal 6.97/11.37mph 5) 0.99m - 5:18(5:20/m) 122cal 11.26/19.38mph 6) 0.99m - 7:02(7:05/m) 112cal 8.47/22.18mph 7) 0.99m - 10:45(10:48/m) 121cal 5.55/9.35mph 8) 0.99m - 4:33(4:34/m) 100cal 13.13/20.81mph 9) 0.99m - 3:27(3:29/m) 90cal 17.26/22.93mph 10) 0.99m - 6:12(6:14/m) 117cal 9.62/17.24mph 11) 0.99m - 6:45(6:47/m) 137cal 8.84/15.92mph 12) 0.99m - 5:42(5:44/m) 120cal 10.46/19.77mph 13) 0.99m - 5:31(5:33/m) 124cal 10.82/18.7mph 14) 0.99m - 6:38(6:41/m) 138cal 8.99/12.06mph 15) 0.99m - 7:27(7:29/m) 133cal 8.01/14.14mph 16) 0.99m - 4:52(4:53/m) 122cal 12.28/18.35mph 17) 0.99m - 4:48(4:50/m) 119cal 12.41/26.21mph 18) 0.99m - 6:29(6:31/m) 128cal 9.2/13.53mph 19) 0.99m - 5:24(5:26/m) 118cal 11.06/21.15mph 20) 0.99m - 6:01(6:03/m) 127cal 9.92/17.82mph 21) 0.99m - 5:34(5:36/m) 125cal 10.73/23.38mph 22) 0.99m - 4:49(4:51/m) 121cal 12.39/17.97mph 23) 0.99m - 2:53(2:54/m) 77cal 20.63/23.24mph 24) 0.99m - 3:10(3:11/m) 85cal 18.86/22.91mph 25) 0.99m - 3:18(3:19/m) 88cal 18.07/21.49mph 26) 0.99m - 3:45(3:46/m) 100cal 15.93/22.16mph 27) 0.99m - 4:42(4:44/m) 112cal 12.69/21.41mph 28) 0.99m - 3:21(3:22/m) 85cal 17.83/28.49mph 29) 0.99m - 3:41(3:42/m) 98cal 16.21/27.95mph 30) 0.43m - 2:23(5:32/m) 53cal 10.83/19.79mph Add a comment	-	1.5mi, 23:30 Running - General Split Summary === 1) 0.27m - 4:18(15:54/m) 39cal 3.77/34.17mph 2) 0.15m - 1:33(10:18/m) 19cal 5.82/6.77mph 3) 0m - 1:00(4:31:23/m) 0.22/4.28mph 4) 0.15m - 1:50(12:14/m) 18cal 4.91/6.42mph 5) 0.05m - 1:00(20:58/m) 6cal 2.86/5.59mph 6) 0.15m - 1:42(11:23/m) 17cal 5.27/7mph 7) 0.05m - 1:00(20:42/m) 5cal 2.9/4.61mph 8) 0.15m - 2:58(19:48/m) 17cal 3.03/7.6mph 9) 0.05m - 1:00(19:40/m) 4cal 3.05/4.11mph 10) 0.15m - 1:28(9:49/m) 19cal 6.11/6.64mph 11) 0.05m - 1:00(19:12/m) 6cal 3.13/5.7mph 12) 0.15m - 1:34(10:26/m) 19cal 5.75/6.39mph 13) 0.05m - 1:00(19:07/m) 6cal 3.14/5.31mph 14) 0.11m - 2:07(19:29/m) 10cal 3.08/3.44mph Add a comment	-	-
Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9
-	27.4mi, 2:41:07 Cycling - General Split Summary === 1) 0.99m - 5:29(5:31/m) 129cal 10.86/38.73mph 2) 0.99m - 6:54(6:56/m) 137cal 8.64/14.05mph 3) 0.99m - 6:18(6:20/m) 134cal 9.48/12.67mph 4) 0.99m - 5:54(5:56/m) 125cal 10.11/17.73mph 5) 0.99m - 5:48(5:50/m) 128cal 10.28/17.34mph 6) 0.99m - 5:53(5:55/m) 136cal 10.14/16.53mph 7) 0.99m - 7:13(7:15/m) 138cal 8.27/12.97mph 8) 0.99m - 5:34(5:36/m) 134cal 10.7/13.63mph 9) 0.99m - 5:09(5:11/m) 128cal 11.59/15.6mph 10) 0.99m - 5:37(5:39/m) 126cal 10.61/18.07mph 11) 0.99m - 4:35(4:37/m) 116cal 13/16.77mph 12) 0.99m - 4:57(4:59/m) 130cal 12.04/16.73mph 13) 0.99m - 5:09(5:11/m) 132cal 11.58/14.63mph 14) 0.99m - 4:48(4:50/m) 123cal 12.41/16.68mph 15) 0.99m - 4:43(4:45/m) 121cal 12.65/16.88mph 16) 0.99m - 4:21(4:23/m) 113cal 13.7/17.45mph 17) 0.99m - 5:33(5:35/m) 118cal 10.74/16.39mph 18) 0.99m - 5:43(5:45/m) 134cal 10.44/13.71mph 19) 0.99m - 6:53(6:55/m) 131cal 8.67/14.37mph 20) 0.99m - 6:35(6:37/m) 126cal 9.07/22.04mph 21) 0.99m - 8:40(8:43/m) 135cal 6.88/11.76mph 22) 0.99m - 6:05(6:08/m) 134cal 9.8/13.07mph 23) 0.99m - 4:39(4:41/m) 114cal 12.82/16.37mph 24) 0.99m - 4:51(4:53/m) 110cal 12.3/21.66mph 25) 0.99m - 7:31(7:34/m) 135cal 7.94/15.05mph 26) 0.99m - 6:38(6:40/m) 121cal 9/23.56mph 27) 0.99m - 6:57(7:00/m) 134cal 8.58/13.24mph 28) 0.59m - 2:38(4:27/m) 69cal 13.5/16.43mph Add a comment 0.9mi, 50:00 Swimming - Pool WTc sUN LANE TRAINING SESSION Add a comment	-	-	-	-	-
Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16
2mi, 24:30 Running - Progressive Progressive run on treadmill 5.0 - 6.0 mph with 5 min cool down walk at end Add a comment	4.5mi, 1:00:00 Running - Treadmill Dreadmill run - 0.4m run/0,1m walk strategy Add a comment 0mi, 1:00:00 Cross-Training - Yoga Ashtanga yoga primary series up to Paripoorna Navasana Add a comment	-	-	-	-	0.9mi, Swimming - General WTC featherstonecoached swim session Add a comment
Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23
-	0.5mi, 5:25 Running - General Split Summary === 1) 0.52m - 5:25(10:23/m) 72cal 5.78/6.66mph Add a comment 8.1mi, 48:18 Cycling - General Split Summary === 1) 0.99m - 5:04(5:06/m) 117cal 11.78/19.44mph 2) 0.99m - 5:24(5:26/m) 115cal 11.03/23.36mph 3) 0.99m - 6:23(6:25/m) 139cal 9.35/13.39mph 4) 0.99m - 7:57(8:00/m) 128cal 7.5/14.32mph 5) 0.99m - 6:38(6:40/m) 131cal 9/13.14mph 6) 0.99m - 6:07(6:09/m) 136cal 9.75/12.95mph 7) 0.99m - 6:16(6:18/m) 125cal 9.53/16.92mph 8) 0.99m - 4:01(4:03/m) 105cal 14.84/19.06mph 9) 0.1m - 28(4:50/m) 12cal 12.4/17.65mph Add a comment	0mi, 30:00 Cross-Training - Yoga Recuperative yoga after run Add a comment 5.7mi, 1:09:21 Running - Long Run Split Summary === 1) 0.99m - 11:43(11:47/m) 134cal 5.09/6mph 2) 0.99m - 12:04(12:08/m) 134cal 4.95/6.16mph 3) 0.99m - 12:07(12:11/m) 135cal 4.92/6.05mph 4) 0.99m - 11:57(12:01/m) 133cal 4.99/5.97mph 5) 0.99m - 12:36(12:41/m) 130cal 4.73/5.82mph 6) 0.7m - 8:54(12:47/m) 85cal 4.7/6.17mph Add a comment	-	18.3mi, 1:30:26 Cycling - General Split Summary === 1) 0.99m - 6:13(6:15/m) 119cal 9.61/27.75mph 2) 0.99m - 4:29(4:30/m) 109cal 13.31/22.69mph 3) 0.99m - 4:01(4:03/m) 102cal 14.84/24.62mph 4) 0.99m - 3:36(3:38/m) 84cal 16.54/27.57mph 5) 0.99m - 3:43(3:44/m) 99cal 16.05/22.4mph 6) 0.99m - 5:29(5:31/m) 122cal 10.86/21.25mph 7) 0.99m - 7:12(7:15/m) 130cal 8.28/22.71mph 8) 0.99m - 4:21(4:22/m) 108cal 13.73/23.41mph 9) 0.99m - 4:29(4:30/m) 113cal 13.32/21.92mph 10) 0.99m - 4:13(4:15/m) 96cal 14.13/23.01mph 11) 0.99m - 4:09(4:10/m) 107cal 14.4/20.23mph 12) 0.99m - 5:15(5:17/m) 116cal 11.36/21.93mph 13) 0.99m - 7:53(7:55/m) 137cal 7.57/10.35mph 14) 0.99m - 4:33(4:34/m) 108cal 13.12/22.67mph 15) 0.99m - 4:42(4:44/m) 115cal 12.69/18.64mph 16) 0.99m - 3:15(3:16/m) 86cal 18.37/25.57mph 17) 0.99m - 5:01(5:03/m) 113cal 11.9/20.65mph 18) 0.99m - 4:59(5:01/m) 114cal 11.97/21.6mph 19) 0.36m - 2:53(7:56/m) 51cal 7.56/8.78mph Add a comment	-	-

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

Karen S F45

About Me

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Buddies

2019

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2014

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2012

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2010

2009

2007