sheppardmk M55
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About
Race Times
All Races
Mileage
Training
Are you proud of this Fetchie? -
Races
711 -
Miles
14719 -
Miles
66 -
WAVA
79.20% -
Mile
5:36 -
5k
18:49 -
5M
31:02 -
10k
39:24 -
10M
1:05:42 -
Half
1:25:36 -
20M
2:19:27 -
Mara
3:21:11
About Me
Raced over various distances in the early days before concentrating on marathons in the mid-80s. Always hit the wall at 18 miles both physically and psychologically. Eventually broke 3 hours 30 minutes in my 10th marathon so promptly retired for the next 20 years. Dragged myself back out onto the streets in 2006. Although only doing just over a couple of miles a few times a week, it was a struggle to keep motivated over the years. Then I was told about parkrun and it was an instant addiction. At the start of 2010 I was probably running a maximum 30km / month; this peaked in early 2012 at 400km but now finding it difficult to reach 200km. PBs are once more out of the question but I'll struggle on regardless
1980s
10 marathons in Southampton (2), Sheffield, Bolton (4), Nottingham, Southend and Bristol between 1983 and 1986. All between 3:32 and 3:50 apart from H W Stone Southend 1985 (4:02 in a heatwave) and Piccadilly British Marathon 17/08/86 (3:26:39).
3 half marathons in Sutton, Milton Keynes and Leighton Buzzard - best time 1:22
2 ten mile runs in Eastbourne - best time 1:00:18
1970s
1500m - 4:21
1980s
10 marathons in Southampton (2), Sheffield, Bolton (4), Nottingham, Southend and Bristol between 1983 and 1986. All between 3:32 and 3:50 apart from H W Stone Southend 1985 (4:02 in a heatwave) and Piccadilly British Marathon 17/08/86 (3:26:39).
3 half marathons in Sutton, Milton Keynes and Leighton Buzzard - best time 1:22
2 ten mile runs in Eastbourne - best time 1:00:18
1970s
1500m - 4:21
Race Standard
Thomson's Gazelle (71)
Current Status
Thinking of Chomps and Freddos ...
Planned Races
| 15 Dec 18 | Milton Keynes parkrun |
| 18 Jan 19 | Arizona Rock N Roll 1 Mile |
| 19 Jan 19 | Arizona Rock N Roll 5k |
| 20 Jan 19 | Arizona Rock N Roll Half Marathon |
| 03 Feb 19 | Southport Mad Dog 10k |
| 17 Mar 19 | Pafos -LOGICOM CYPRUS HALF MARATHON |
| 28 Apr 19 | Madrid Rock N Roll Half Marathon |
| 25 May 19 | Liverpool Rock And Roll 5K |
| 26 May 19 | Liverpool Rock And Roll 1 mile |
| 26 May 19 | Liverpool Rock 'n' Roll Half Marathon |
| 08 Sep 19 | Tallinn Half Marathon |
| 07 Dec 19 | San Antonio Rock N Roll 5k |
| 08 Dec 19 | San Antonio Rock N Roll Half Marathon |
Groups
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Buddies
| Dist | Race | Best | Pace | WAVA | Races | 2007 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | Tour Of Milton Keynes: Stantonbury Track Mile1mi | 5:36 | 5:36 | 76.36 | 11 | 5:36 | 6:03 | 6:41 | 6:33 | 6:22 | |||||
| 1.1mi | Open University 1.1 Mile Relay1.1mi | 6:15 | 5:41 | 74.65 | 2 | 6:42 | 6:15 | ||||||||
| 3.5km | Carrera de la mujer Benalmadena3.5km | 17:30 | 8:03 | 57.75 | 1 | 17:30 | |||||||||
| 2.5mi | Furzton Relay2.5mi | 17:47 | 7:07 | 70.12 | 1 | 17:47 | |||||||||
| 5km | Northampton parkrun5km | 18:49 | 6:03 | 79.02 | 375 | 20:17 | 19:27 | 18:49 | 19:03 | 19:19 | 20:06 | 20:00 | 20:36 | 21:21 | |
| 3.5mi | Squeaky Bone Trail Relay3.5mi | 23:24 | 6:41 | 71.00 | 6 | 26:14 | 23:24 | 25:17 | 23:40 | 29:57 | 25:14 | ||||
| 6km | Tring Midsummer Fun Run6km | 25:07 | 6:44 | 69.34 | 1 | 25:07 | |||||||||
| 4.2mi | World Cup Run4.2mi | 33:35 | 8:00 | 63.53 | 1 | 33:35 | |||||||||
| 4.3mi | The Helmdon Hurler4.3mi | 27:14 | 6:20 | 77.61 | 4 | 28:06 | 27:14 | 32:32 | 30:10 | ||||||
| 4.4mi | Redway Runners Handicap Run4.4mi | 27:56 | 6:21 | 76.80 | 21 | 28:37 | 27:56 | 28:40 | 33:18 | 33:18 | 34:08 | 30:38 | 32:17 | ||
| 8km | Ampthill Trophy8km | 36:50 | 7:25 | 66.88 | 1 | 36:50 | |||||||||
| 5mi | Wolverton 55mi | 31:02 | 6:12 | 79.20 | 33 | 35:24 | 32:27 | 31:02 | 31:37 | 33:23 | 33:42 | 38:23 | 35:36 | 41:05 | |
| 6mi | Rugby 6 EMGP Series race 26mi | 38:24 | 6:24 | 77.19 | 9 | 39:13 | 38:24 | 1:07:01 | 40:24 | 42:56 | |||||
| 6.2mi | Hunter's10k (formerly Welcome Tavern 10k)6.2mi | 42:04 | 6:47 | 75.23 | 1 | 42:04 | |||||||||
| 10km | Silverstone 10K EMGP Series race 110km | 39:24 | 6:20 | 77.91 | 58 | 43:22 | 40:00 | 39:24 | 40:32 | 41:14 | 42:58 | 42:07 | 45:33 | 45:07 | |
| 10.3km | Gayton Run10.3km | 43:00 | 6:43 | 74.73 | 1 | 43:00 | |||||||||
| 10.6km | Royston Harvest Trail Quarter Marathon10.6km | 58:42 | 8:57 | 56.53 | 1 | 58:42 | |||||||||
| 7mi | Bucks AA & Beds AAA XC County Championships - Senior/Vet Men7mi | 50:54 | 7:16 | 68.96 | 1 | 50:54 | |||||||||
| 12km | Not the Roman IX12km | 48:17 | 6:29 | 78.08 | 3 | 53:55 | 48:17 | 1:00:19 | |||||||
| 12.8km | Arthur James ShakERR12.8km | 1:09:30 | 8:44 | 60.37 | 1 | 1:09:30 | |||||||||
| 8mi | Greensands Ridge Relay Leg38mi | 1:01:52 | 7:44 | 63.79 | 1 | 1:01:52 | |||||||||
| 9mi | Greensand Ridge Relay Leg 39mi | 1:03:26 | 7:03 | 71.21 | 1 | 1:03:26 | |||||||||
| 9.1mi | Greensand Ridge Relay Leg 39.1mi | 1:05:57 | 7:15 | 69.84 | 1 | 1:05:57 | |||||||||
| 15km | Wellingborough Multi-Terrain R2 15km15km | 1:00:52 | 6:32 | 77.50 | 3 | 1:14:18 | 1:00:52 | ||||||||
| 10mi | Fred Hughes 1010mi | 1:05:42 | 6:34 | 76.71 | 21 | 1:10:22 | 1:06:48 | 1:05:42 | 1:06:05 | 1:06:50 | 1:10:33 | 1:16:16 | 1:17:32 | ||
| 20km | Schools Out 20k (Moreton Morrell)20km | 1:31:33 | 7:22 | 69.78 | 1 | 1:31:33 | |||||||||
| 13.1mi | Barcelona Half Marathon13.1mi | 1:25:36 | 6:32 | 78.89 | 122 | 1:53:27 | 1:28:42 | 1:27:11 | 1:25:36 | 1:29:29 | 1:33:51 | 1:34:53 | 1:38:09 | 1:38:16 | |
| 21.1km | Berlin Half Marathon21.1km | 1:38:09 | 7:29 | 67.69 | 1 | 1:38:09 | |||||||||
| 14mi | Tywyn Race The Train Rotary Challenge14mi | 1:57:05 | 8:22 | 63.28 | 1 | 1:57:05 | |||||||||
| 15mi | Folksworth 1515mi | 1:42:27 | 6:50 | 75.47 | 1 | 1:42:27 | |||||||||
| 20mi | Oakley 2020mi | 2:19:27 | 6:58 | 74.63 | 6 | 2:19:27 | 2:22:02 | 3:06:45 | 3:02:17 | ||||||
| 26.2mi | Milton Keynes Marathon26.2mi | 3:21:11 | 7:41 | 69.32 | 5 | 3:21:11 | 3:25:24 | 3:47:09 | 4:38:25 |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2018 | 217 | 203 | 130 | 110 | 124 | 136 | 178 | 188 | 198 | 195 | 187 | 59 | 1924 |
| 2017 | 82 | 80 | 98 | 91 | 81 | 79 | 148 | 200 | 200 | 220 | 210 | 205 | 1694 |
| 2016 | 195 | 84 | 67 | 76 | 68 | 64 | 85 | 105 | 86 | 80 | 63 | 108 | 1081 |
| 2015 | 132 | 126 | 128 | 126 | 138 | 134 | 205 | 219 | 192 | 210 | 201 | 204 | 2015 |
| 2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 46 | 0 | 0 | 0 | 0 | 46 |
| 2014 | 132 | 108 | 132 | 137 | 119 | 110 | 82 | 67 | 66 | 71 | 49 | 89 | 1162 |
| 2013 | 204 | 166 | 118 | 0 | 0 | 144 | 135 | 154 | 167 | 111 | 124 | 138 | 1461 |
| 2012 | 258 | 266 | 269 | 265 | 212 | 194 | 224 | 258 | 161 | 163 | 165 | 145 | 2581 |
| 2011 | 145 | 147 | 148 | 145 | 146 | 145 | 150 | 160 | 169 | 174 | 188 | 193 | 1910 |
| 2010 | 3 | 13 | 19 | 61 | 68 | 94 | 105 | 111 | 125 | 126 | 72 | 94 | 891 |
| 2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 10 | 0 | 20 |
|
Wed 14th Nov
Nov 14
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Thu 15th Nov
Nov 15
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Fri 16th Nov
Nov 16
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Sat 17th Nov
Nov 17
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Sun 18th Nov
Nov 18
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Mon 19th Nov
Nov 19
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Tue 20th Nov
Nov 20
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|
4.3mi,
34:32 Running - Intervals
Wednesday Morning Intervals 7.0k
Split Summary === 1) 1km - 6:05(6:05/km) 120/134bpm 65cal 9.86/13.67kmph 2) 1km - 5:35(5:35/km) 131/141bpm 66cal 10.74/12.33kmph 3) 1km - 5:29(5:29/km) 138/151bpm 67cal 10.94/13.37kmph 4) 1km - 4:25(4:25/km) 136/159bpm 54cal 13.56/17.03kmph 5) 1km - 4:24(4:24/km) 144/159bpm 55cal 13.65/16.46kmph 6) 1km - 4:09(4:09/km) 139/156bpm 51cal 14.45/15.82kmph 7) 0.98km - 4:25(4:31/km) 136/152bpm 53cal 13.27/15.99kmph  Add a comment |
10mi,
1:17:32 Running - Race
RAF Henlow 10 Mile Road Race
Split Summary === 1) 1km - 4:47(4:47/km) 147/162bpm 64cal 12.53/16.26kmph 2) 1km - 4:51(4:51/km) 146/151bpm 64cal 12.36/13.27kmph 3) 1km - 4:48(4:48/km) 144/149bpm 62cal 12.5/12.8kmph 4) 1km - 4:44(4:44/km) 133/145bpm 56cal 12.66/13.57kmph 5) 1km - 4:52(4:52/km) 132/136bpm 57cal 12.34/13.13kmph 6) 1km - 4:39(4:39/km) 126/139bpm 47cal 12.9/13.2kmph 7) 1km - 4:55(4:55/km) 137/143bpm 60cal 12.18/12.8kmph 8) 1km - 4:46(4:46/km) 136/144bpm 57cal 12.57/12.97kmph 9) 1km - 4:44(4:44/km) 135/148bpm 55cal 12.69/13.47kmph 10) 1km - 4:45(4:45/km) 137/146bpm 56cal 12.61/13.5kmph 11) 1km - 4:40(4:40/km) 133/140bpm 53cal 12.83/13.44kmph 12) 1km - 4:43(4:43/km) 139/152bpm 57cal 12.73/12.97kmph 13) 1km - 5:01(5:01/km) 138/149bpm 61cal 11.96/12.63kmph 14) 1km - 4:55(4:55/km) 142/154bpm 62cal 12.21/13.07kmph 15) 1km - 4:48(4:48/km) 141/145bpm 59cal 12.48/13kmph 16) 1km - 4:36(4:36/km) 140/149bpm 55cal 13.04/13.74kmph 17) 0.22km - 56(4:18/km) 136/143bpm 10cal 13.95/13.74kmph Add a comment |
3.5mi,
30:49 Running - General
Friday Morning 5.6k
1) 1km - 6:01(6:01/km) 130/148bpm 74cal 9.97/10.58kmph 2) 1km - 5:32(5:32/km) 131/135bpm 69cal 10.85/11.05kmph 3) 1km - 5:28(5:28/km) 132/149bpm 67cal 10.97/13.17kmph 4) 1km - 5:17(5:17/km) 134/141bpm 67cal 11.37/11.59kmph 5) 1km - 5:22(5:22/km) 141/149bpm 72cal 11.19/11.35kmph 6) 0.61km - 3:10(5:13/km) 137/157bpm 40cal 11.49/11.62kmph Add a comment |
13.1mi,
1:48:08 Running - Race
Dirt Half Challenge
Split Summary === 1) 1km - 4:54(4:54/km) 137/146bpm 62cal 12.25/17kmph 2) 1km - 5:05(5:05/km) 146/150bpm 70cal 11.79/12.7kmph 3) 1km - 4:51(4:51/km) 147/151bpm 67cal 12.37/12.83kmph 4) 1km - 4:50(4:50/km) 150/155bpm 69cal 12.39/14.01kmph 5) 1km - 4:50(4:50/km) 153/157bpm 71cal 12.4/12.63kmph 6) 1km - 4:54(4:54/km) 156/160bpm 74cal 12.23/12.66kmph 7) 1km - 4:51(4:51/km) 157/161bpm 74cal 12.35/12.66kmph 8) 1km - 4:55(4:55/km) 156/175bpm 74cal 12.21/12.36kmph 9) 1km - 4:59(4:59/km) 153/158bpm 73cal 12.03/12.63kmph 10) 1km - 5:02(5:02/km) 154/158bpm 74cal 11.92/12.23kmph 11) 1km - 5:44(5:44/km) 160/172bpm 91cal 10.46/12.12kmph 12) 1km - 5:32(5:32/km) 143/168bpm 66cal 10.83/12.56kmph 13) 1km - 5:37(5:37/km) 146/165bpm 75cal 10.67/12.19kmph 14) 1km - 5:20(5:20/km) 146/151bpm 71cal 11.25/12.53kmph 15) 1km - 5:51(5:51/km) 144/150bpm 75cal 10.26/12.29kmph 16) 1km - 5:25(5:25/km) 147/167bpm 73cal 11.08/12.87kmph 17) 1km - 5:34(5:34/km) 152/167bpm 80cal 10.77/13.07kmph 18) 1km - 5:06(5:06/km) 153/168bpm 74cal 11.75/12.39kmph 19) 1km - 5:01(5:01/km) 155/165bpm 74cal 11.94/13.81kmph 20) 1km - 4:50(4:50/km) 152/166bpm 69cal 12.4/12.83kmph 21) 1km - 4:42(4:42/km) 149/160bpm 61cal 12.75/14.58kmph 22) 0.08km - 20(4:02/km) 151/152bpm 4cal 14.88/14.78kmph Add a comment |
3.2mi,
26:27 Running - General
Sunday Morning 5.2k
Split Summary === 1) 1km - 5:35(5:35/km) 128/145bpm 67cal 10.75/13.27kmph 2) 1km - 5:17(5:17/km) 134/141bpm 67cal 11.34/11.79kmph 3) 1km - 5:13(5:13/km) 137/143bpm 67cal 11.49/12.29kmph 4) 1km - 4:55(4:55/km) 136/139bpm 62cal 12.22/12.5kmph 5) 1km - 4:41(4:41/km) 133/142bpm 56cal 12.79/13.17kmph 6) 0.18km - 45(4:19/km) 135/152bpm 9cal 13.92/13.57kmph Add a comment |
5.6mi,
56:30 Running - General
Monday Morning 9.k
Split Summary === 1) 1km - 6:59(6:59/km) 130/143bpm 87cal 8.6/10.35kmph 2) 1km - 6:19(6:19/km) 127/137bpm 76cal 9.5/11.79kmph 3) 1km - 6:49(6:49/km) 129/170bpm 80cal 8.8/10.41kmph 4) 1km - 6:19(6:19/km) 140/147bpm 82cal 9.51/11.29kmph 5) 1km - 5:42(5:42/km) 145/149bpm 78cal 10.53/11.12kmph 6) 1km - 6:26(6:26/km) 142/154bpm 84cal 9.32/10.92kmph 7) 1km - 5:44(5:44/km) 146/184bpm 75cal 10.47/11.32kmph 8) 1km - 5:50(5:50/km) 163/171bpm 97cal 10.28/11.86kmph 9) 1km - 5:55(5:55/km) 158/170bpm 93cal 10.15/11.59kmph 10) 0.08km - 28(5:30/km) 163/164bpm 7cal 10.92/10.92kmph Add a comment |
8mi,
1:10:32 Running - General
Tuesday Morning 12.9k
1) 1km - 5:48(5:48/km) 135/152bpm 71cal 10.35/12.66kmph 2) 1km - 5:57(5:57/km) 140/144bpm 75cal 10.07/11.22kmph 3) 1km - 5:37(5:37/km) 143/147bpm 72cal 10.69/11.15kmph 4) 1km - 5:33(5:33/km) 144/149bpm 72cal 10.8/11.19kmph 5) 1km - 5:26(5:26/km) 152/165bpm 75cal 11.04/11.69kmph 6) 1km - 5:37(5:37/km) 151/162bpm 76cal 10.68/11.42kmph 7) 1km - 5:19(5:19/km) 149/156bpm 72cal 11.28/11.86kmph 8) 1km - 5:21(5:21/km) 148/162bpm 72cal 11.21/12.39kmph 9) 1km - 5:22(5:22/km) 155/172bpm 77cal 11.16/11.62kmph 10) 1km - 5:17(5:17/km) 153/163bpm 74cal 11.35/12.43kmph 11) 1km - 5:20(5:20/km) 152/162bpm 74cal 11.24/12.77kmph 12) 1km - 5:34(5:34/km) 155/163bpm 80cal 10.79/12.19kmph 13) 0.86km - 4:19(5:01/km) 156/168bpm 62cal 11.97/13.33kmph Add a comment |
|
Wed 21st Nov
Nov 21
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Thu 22nd Nov
Nov 22
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Fri 23rd Nov
Nov 23
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Sat 24th Nov
Nov 24
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Sun 25th Nov
Nov 25
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Mon 26th Nov
Nov 26
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Tue 27th Nov
Nov 27
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6.2mi,
51:17 Running - General
Wednesday Morning 10.0k
Split Summary === 1) 1km - 5:51(5:51/km) 128/142bpm 66cal 10.26/12.66kmph 2) 1km - 5:12(5:12/km) 141/145bpm 65cal 11.55/12.29kmph 3) 1km - 5:20(5:20/km) 144/152bpm 68cal 11.25/11.62kmph 4) 1km - 5:16(5:16/km) 146/152bpm 68cal 11.39/11.76kmph 5) 1km - 5:03(5:03/km) 146/149bpm 65cal 11.87/12.66kmph 6) 1km - 4:56(4:56/km) 140/152bpm 59cal 12.16/12.43kmph 7) 1km - 5:02(5:02/km) 131/141bpm 53cal 11.93/12.06kmph 8) 1km - 5:01(5:01/km) 137/149bpm 58cal 11.96/12.6kmph 9) 1km - 4:56(4:56/km) 127/144bpm 42cal 12.16/12.8kmph 10) 0.97km - 4:40(4:49/km) 118/125bpm 20cal 12.44/13.47kmph Add a comment |
4.5mi,
34:16 Running - General
Thursday Night 7.2k
Split Summary === 1) 1km - 5:15(5:15/km) 134/147bpm 64cal 11.42/13.4kmph 2) 1km - 5:04(5:04/km) 132/142bpm 61cal 11.84/12.77kmph 3) 1km - 4:47(4:47/km) 132/146bpm 58cal 12.53/13.37kmph 4) 1km - 4:35(4:35/km) 131/139bpm 55cal 13.1/14.54kmph 5) 1km - 4:27(4:27/km) 132/156bpm 51cal 13.49/15.12kmph 6) 1km - 4:40(4:40/km) 151/181bpm 66cal 12.85/13.94kmph 7) 1km - 4:30(4:30/km) 151/159bpm 64cal 13.35/15.62kmph 8) 0.23km - 59(4:11/km) 151/153bpm 13cal 14.33/14.21kmph Add a comment
3.2mi,
25:53Running - General
Thursday Morning 5.2k
Split Summary === 1) 1km - 5:33(5:33/km) 130/145bpm 66cal 10.82/11.42kmph 2) 1km - 5:11(5:11/km) 134/138bpm 63cal 11.57/11.82kmph 3) 1km - 5:04(5:04/km) 140/146bpm 64cal 11.83/12.33kmph 4) 1km - 4:42(4:42/km) 144/150bpm 61cal 12.74/13.17kmph 5) 1km - 4:35(4:35/km) 150/156bpm 62cal 13.1/13.81kmph 6) 0.18km - 48(4:18/km) 155/157bpm 11cal 13.94/13.94kmph Add a comment |
3.2mi,
27:11 Running - General
Friday Morning 5.2k
Split Summary === 1) 1km - 5:46(5:46/km) 126/138bpm 68cal 10.41/11.92kmph 2) 1km - 5:35(5:35/km) 135/139bpm 72cal 10.73/11.05kmph 3) 1km - 5:23(5:23/km) 139/149bpm 71cal 11.13/11.49kmph 4) 1km - 4:58(4:58/km) 140/151bpm 65cal 12.06/12.26kmph 5) 1km - 4:49(4:49/km) 135/143bpm 60cal 12.44/13.07kmph 6) 0.15km - 39(4:22/km) 121/125bpm 5cal 13.72/13.64kmph Add a comment |
3.1mi,
22:16 Running - Race
Milton Keynes parkrun
Split Summary === 1) 1km - 4:48(4:48/km) 147/159bpm 66cal 12.51/16.09kmph 2) 1km - 4:39(4:39/km) 147/151bpm 65cal 12.92/14.71kmph 3) 1km - 4:13(4:13/km) 149/158bpm 60cal 14.22/15.15kmph 4) 1km - 4:21(4:21/km) 152/159bpm 63cal 13.8/14.01kmph 5) 1km - 4:11(4:11/km) 148/162bpm 59cal 14.36/14.85kmph 6) 0.03km - 5(2:48/km) 153/154bpm 1cal 21.48/15.42kmph Add a comment |
6.6mi,
59:10 Running - General
Sunday Morning 10.7k - didn't auto update from Garmin
Add a comment |
3.5mi,
32:02 Running - General
Monday Night 5.6k
Split Summary === 1) 1km - 6:17(6:17/km) 122/143bpm 72cal 9.54/10.35kmph 2) 1km - 5:43(5:43/km) 126/144bpm 65cal 10.5/10.95kmph 3) 1km - 5:39(5:39/km) 126/143bpm 62cal 10.63/11.76kmph 4) 1km - 7:35(7:35/km) 131/158bpm 85cal 7.91/12.83kmph 5) 1km - 5:37(5:37/km) 131/144bpm 63cal 10.68/11.35kmph 6) 0.61km - 3:11(5:16/km) 132/141bpm 36cal 11.4/12.02kmph Add a comment
4.4mi,
35:40Running - General
Monday Morning 7.0k
Split Summary === 1) 1km - 5:35(5:35/km) 144/157bpm 75cal 10.76/12.5kmph 2) 1km - 5:23(5:23/km) 151/153bpm 77cal 11.15/11.42kmph 3) 1km - 5:08(5:08/km) 162/197bpm 81cal 11.7/11.99kmph 4) 1km - 5:04(5:04/km) 162/167bpm 84cal 11.84/12.33kmph 5) 1km - 4:54(4:54/km) 165/168bpm 83cal 12.25/12.66kmph 6) 1km - 4:52(4:52/km) 168/171bpm 83cal 12.32/13kmph 7) 1km - 4:41(4:41/km) 171/175bpm 79cal 12.81/13.17kmph 8) 0.01km - 3(3:56/km) 172/172bpm 1cal 15.25/13.23kmph Add a comment |
7.9mi,
1:14:50 Running - General
Tiesday Morning 12.8k
Split Summary === 1) 1km - 6:06(6:06/km) 150/183bpm 87cal 9.85/10.58kmph 2) 1km - 6:00(6:00/km) 158/171bpm 93cal 10/11.69kmph 3) 1km - 5:59(5:59/km) 160/164bpm 94cal 10.02/11.29kmph 4) 1km - 5:56(5:56/km) 163/169bpm 97cal 10.11/11.72kmph 5) 1km - 6:20(6:20/km) 167/177bpm 106cal 9.46/11.12kmph 6) 1km - 5:58(5:58/km) 165/169bpm 101cal 10.04/11.62kmph 7) 1km - 5:53(5:53/km) 161/167bpm 94cal 10.18/12.33kmph 8) 1km - 5:27(5:27/km) 159/178bpm 82cal 11.02/12.73kmph 9) 1km - 5:38(5:38/km) 160/168bpm 90cal 10.66/13kmph 10) 1km - 5:30(5:30/km) 169/181bpm 92cal 10.89/12.39kmph 11) 1km - 6:01(6:01/km) 167/175bpm 100cal 9.97/11.42kmph 12) 1km - 5:30(5:30/km) 171/179bpm 93cal 10.89/12.16kmph 13) 0.77km - 4:30(5:48/km) 171/175bpm 75cal 10.33/11.56kmph Add a comment |
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Wed 28th Nov
Nov 28
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Thu 29th Nov
Nov 29
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Fri 30th Nov
Nov 30
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Sat 1st Dec
Dec 1
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Sun 2nd Dec
Dec 2
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Mon 3rd Dec
Dec 3
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Tue 4th Dec
Dec 4
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4.1mi,
33:15 Running - Intervals
Wednesday 400m Intervals 6.7kSplit Summary
=== 1) 1km - 5:59(5:59/km) 145/163bpm 77cal 10.03/11.12kmph 2) 1km - 4:58(4:58/km) 136/148bpm 58cal 12.07/13.84kmph 3) 1km - 3:58(3:58/km) 140/150bpm 49cal 15.16/17.03kmph 4) 1km - 4:19(4:19/km) 140/149bpm 53cal 13.87/17.3kmph 5) 1km - 5:12(5:12/km) 141/185bpm 63cal 11.52/12.83kmph 6) 1km - 5:27(5:27/km) 141/154bpm 66cal 11.01/12.73kmph 7) 0.65km - 3:21(5:08/km) 146/157bpm 43cal 11.69/12.53kmph Add a comment |
4.1mi,
36:24 Running - General
Thursday Night 6.6k
Split Summary === 1) 1km - 5:54(5:54/km) 123/142bpm 64cal 10.17/11.72kmph 2) 1km - 5:47(5:47/km) 128/137bpm 65cal 10.37/11.02kmph 3) 1km - 5:38(5:38/km) 131/141bpm 66cal 10.64/11.19kmph 4) 1km - 5:28(5:28/km) 134/146bpm 63cal 10.99/11.35kmph 5) 1km - 5:18(5:18/km) 146/178bpm 67cal 11.31/11.92kmph 6) 1km - 5:16(5:16/km) 150/192bpm 70cal 11.39/12.06kmph 7) 0.6km - 3:03(5:06/km) 171/186bpm 48cal 11.76/12.12kmph Add a comment |
3.9mi,
36:18 Running - General
Friday Morning 6.3k
Split Summary === 1) 1km - 6:13(6:13/km) 138/145bpm 75cal 9.64/13.23kmph 2) 1km - 6:03(6:03/km) 142/149bpm 77cal 9.91/10.25kmph 3) 1km - 5:42(5:42/km) 139/146bpm 70cal 10.53/10.85kmph 4) 1km - 5:44(5:44/km) 148/160bpm 76cal 10.46/10.85kmph 5) 1km - 5:31(5:31/km) 158/174bpm 81cal 10.89/11.29kmph 6) 1km - 5:24(5:24/km) 161/164bpm 82cal 11.12/12.09kmph 7) 0.33km - 1:41(5:07/km) 163/165bpm 26cal 11.71/11.79kmph Add a comment |
3.1mi,
27:18 Running - Race
Milton Keynes parkrun
Split Summary === 1) 1km - 6:25(6:25/km) 143/196bpm 79cal 9.34/11.22kmph 2) 1km - 5:38(5:38/km) 160/167bpm 83cal 10.65/12.23kmph 3) 1km - 5:10(5:10/km) 164/180bpm 78cal 11.62/12.63kmph 4) 1km - 5:07(5:07/km) 171/175bpm 80cal 11.71/12.02kmph 5) 1km - 4:43(4:43/km) 173/178bpm 74cal 12.7/13.57kmph 6) 0.06km - 14(4:02/km) 179/180bpm 3cal 14.89/13.71kmph Add a comment |
13.1mi,
1:51:49 Running - Race
Bedford Harriers Half Marathon
Split Summary === 1) 1km - 5:14(5:14/km) 133/141bpm 59cal 11.45/12.93kmph 2) 1km - 5:09(5:09/km) 137/145bpm 61cal 11.65/11.76kmph 3) 1km - 5:06(5:06/km) 139/147bpm 61cal 11.78/12.26kmph 4) 1km - 5:13(5:13/km) 144/150bpm 65cal 11.51/12.19kmph 5) 1km - 5:25(5:25/km) 161/173bpm 79cal 11.08/11.69kmph 6) 1km - 5:28(5:28/km) 172/180bpm 85cal 10.99/12.26kmph 7) 1km - 5:16(5:16/km) 172/186bpm 81cal 11.39/11.59kmph 8) 1km - 5:34(5:34/km) 171/179bpm 87cal 10.78/11.59kmph 9) 1km - 5:33(5:33/km) 175/184bpm 86cal 10.8/11.08kmph 10) 1km - 5:24(5:24/km) 174/182bpm 83cal 11.12/11.59kmph 11) 1km - 5:18(5:18/km) 173/182bpm 82cal 11.31/11.92kmph 12) 1km - 5:38(5:38/km) 173/182bpm 88cal 10.66/10.92kmph 13) 1km - 5:21(5:21/km) 167/176bpm 83cal 11.21/11.69kmph 14) 1km - 5:23(5:23/km) 154/170bpm 71cal 11.13/11.52kmph 15) 1km - 5:23(5:23/km) 152/158bpm 70cal 11.14/11.32kmph 16) 1km - 4:53(4:53/km) 155/171bpm 66cal 12.27/12.6kmph 17) 1km - 5:05(5:05/km) 158/175bpm 71cal 11.8/12.6kmph 18) 1km - 5:11(5:11/km) 157/162bpm 72cal 11.59/11.82kmph 19) 1km - 5:03(5:03/km) 148/153bpm 60cal 11.86/12.12kmph 20) 1km - 5:02(5:02/km) 145/154bpm 58cal 11.91/12.33kmph 21) 1km - 5:02(5:02/km) 146/152bpm 60cal 11.93/12.39kmph 22) 0.26km - 1:12(4:37/km) 142/150bpm 12cal 13.01/12.6kmph Add a comment |
3.3mi,
30:16 Running - General
Monday Night 5.3k
Split Summary === 1) 1km - 6:11(6:11/km) 122/136bpm 65cal 9.7/11.12kmph 2) 1km - 5:41(5:41/km) 121/133bpm 57cal 10.56/11.05kmph 3) 1km - 5:41(5:41/km) 126/135bpm 60cal 10.57/10.92kmph 4) 1km - 5:35(5:35/km) 127/140bpm 57cal 10.75/11.39kmph 5) 1km - 5:26(5:26/km) 130/141bpm 58cal 11.04/11.76kmph 6) 0.32km - 1:42(5:19/km) 130/138bpm 18cal 11.29/11.39kmph Add a comment |
8.1mi,
1:15:06 Running - General
Tuesday Morning 13.1k
Split Summary === 1) 1km - 6:33(6:33/km) 129/134bpm 75cal 9.16/10.08kmph 2) 1km - 5:58(5:58/km) 130/137bpm 69cal 10.07/11.15kmph 3) 1km - 6:02(6:02/km) 128/135bpm 68cal 9.94/10.38kmph 4) 1km - 5:44(5:44/km) 125/130bpm 61cal 10.47/10.61kmph 5) 1km - 5:50(5:50/km) 125/132bpm 60cal 10.29/10.55kmph 6) 1km - 5:37(5:37/km) 129/134bpm 61cal 10.7/11.15kmph 7) 1km - 5:42(5:42/km) 130/137bpm 62cal 10.52/10.98kmph 8) 1km - 5:44(5:44/km) 133/147bpm 63cal 10.47/10.88kmph 9) 1km - 5:38(5:38/km) 135/142bpm 66cal 10.64/11.39kmph 10) 1km - 5:29(5:29/km) 165/172bpm 86cal 10.94/11.79kmph 11) 1km - 5:35(5:35/km) 172/185bpm 88cal 10.76/11.52kmph 12) 1km - 5:29(5:29/km) 161/175bpm 81cal 10.94/11.46kmph 13) 1km - 5:27(5:27/km) 147/157bpm 70cal 10.99/11.99kmph 14) 0.06km - 19(5:17/km) 144/145bpm 3cal 11.35/11.05kmph Add a comment |
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Wed 5th Dec
Dec 5
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Thu 6th Dec
Dec 6
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Fri 7th Dec
Dec 7
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Sat 8th Dec
Dec 8
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Sun 9th Dec
Dec 9
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Mon 10th Dec
Dec 10
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Tue 11th Dec
Dec 11
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5.4mi,
49:08 Running - General
Wednesday Morning 8.7k
Split Summary === 1) 1km - 6:20(6:20/km) 123/139bpm 70cal 9.46/10.11kmph 2) 1km - 6:01(6:01/km) 131/154bpm 71cal 9.96/10.31kmph 3) 1km - 5:44(5:44/km) 135/139bpm 69cal 10.47/10.71kmph 4) 1km - 5:45(5:45/km) 137/148bpm 70cal 10.43/10.88kmph 5) 1km - 5:32(5:32/km) 144/152bpm 71cal 10.85/11.12kmph 6) 1km - 5:32(5:32/km) 139/147bpm 68cal 10.85/12.23kmph 7) 1km - 5:20(5:20/km) 141/157bpm 67cal 11.24/12.02kmph 8) 1km - 5:22(5:22/km) 138/149bpm 62cal 11.17/11.86kmph 9) 0.7km - 3:31(5:00/km) 139/145bpm 43cal 12/12.83kmph Add a comment |
4mi,
36:42 Running - General
Thursday Afternoon 6.5k
Split Summary === 1) 1km - 6:00(6:00/km) 118/129bpm 62cal 10.01/11.39kmph 2) 1km - 5:48(5:48/km) 115/128bpm 55cal 10.36/11.42kmph 3) 1km - 5:57(5:57/km) 118/129bpm 59cal 10.07/11.96kmph 4) 1km - 5:29(5:29/km) 133/142bpm 64cal 10.95/12.83kmph 5) 1km - 5:28(5:28/km) 137/143bpm 67cal 10.99/11.19kmph 6) 1km - 5:25(5:25/km) 132/145bpm 62cal 11.07/12.5kmph 7) 0.47km - 2:36(5:30/km) 132/139bpm 30cal 10.9/11.29kmph Add a comment |
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13.1mi,
1:57:06 Running - Race
Lanzarote Half Marathon
Split Summary === 1) 1km - 5:25(5:25/km) 132/149bpm 65cal 11.08/11.66kmph 2) 1km - 5:20(5:20/km) 142/148bpm 69cal 11.24/11.42kmph 3) 1km - 5:25(5:25/km) 133/143bpm 65cal 11.07/11.32kmph 4) 1km - 5:28(5:28/km) 129/135bpm 63cal 10.99/11.15kmph 5) 1km - 5:26(5:26/km) 134/147bpm 65cal 11.04/11.15kmph 6) 1km - 5:27(5:27/km) 140/153bpm 69cal 11.02/11.56kmph 7) 1km - 5:19(5:19/km) 141/144bpm 67cal 11.29/11.49kmph 8) 1km - 5:27(5:27/km) 138/152bpm 67cal 11.02/11.52kmph 9) 1km - 5:21(5:21/km) 129/143bpm 51cal 11.21/11.49kmph 10) 1km - 5:23(5:23/km) 122/134bpm 43cal 11.15/11.56kmph 11) 1km - 5:22(5:22/km) 119/124bpm 25cal 11.2/11.35kmph 12) 1km - 5:24(5:24/km) 121/131bpm 33cal 11.11/11.35kmph 13) 1km - 5:46(5:46/km) 116/126bpm 23cal 10.4/10.85kmph 14) 1km - 5:14(5:14/km) 118/125bpm 24cal 11.48/11.89kmph 15) 1km - 5:34(5:34/km) 118/125bpm 28cal 10.79/11.49kmph 16) 1km - 5:26(5:26/km) 111/127bpm 23cal 11.03/11.49kmph 17) 1km - 5:32(5:32/km) 116/125bpm 24cal 10.84/11.66kmph 18) 1km - 6:21(6:21/km) 138/176bpm 73cal 9.44/11.49kmph 19) 1km - 6:14(6:14/km) 149/169bpm 86cal 9.62/11.82kmph 20) 1km - 6:34(6:34/km) 151/166bpm 91cal 9.13/12.02kmph 21) 1km - 5:07(5:07/km) 171/181bpm 82cal 11.74/12.16kmph 22) 0.11km - 31(4:36/km) 176/179bpm 8cal 13.06/12.7kmph Add a comment |
1.9mi,
18:00 Running - General
Sunday morning 3.1k
Split Summary === 1) 1km - 6:02(6:02/km) 119/150bpm 66cal 9.94/12.23kmph 2) 1km - 5:49(5:49/km) 123/129bpm 66cal 10.31/11.96kmph 3) 1km - 5:48(5:48/km) 131/144bpm 71cal 10.34/12.16kmph 4) 0.07km - 21(5:12/km) 139/142bpm 4cal 11.55/11.12kmph Add a comment |
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6.6mi,
57:20 Running - General
Tuesday Morning 10.7k
Split Summary === 1) 1km - 5:35(5:35/km) 144/164bpm 75cal 10.74/11.19kmph 2) 1km - 5:30(5:30/km) 146/155bpm 75cal 10.89/11.39kmph 3) 1km - 5:27(5:27/km) 146/158bpm 74cal 10.99/11.32kmph 4) 1km - 5:28(5:28/km) 143/151bpm 72cal 10.98/11.19kmph 5) 1km - 5:28(5:28/km) 145/157bpm 73cal 10.96/11.35kmph 6) 1km - 5:34(5:34/km) 147/154bpm 76cal 10.77/12.09kmph 7) 1km - 5:21(5:21/km) 146/158bpm 72cal 11.21/11.52kmph 8) 1km - 5:16(5:16/km) 135/153bpm 58cal 11.39/11.72kmph 9) 1km - 5:09(5:09/km) 144/154bpm 66cal 11.65/11.96kmph 10) 1km - 5:14(5:14/km) 132/142bpm 50cal 11.46/11.89kmph 11) 0.65km - 3:16(5:02/km) 126/128bpm 22cal 11.92/12.02kmph Add a comment |