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Abi G F40

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Race Times

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Mileage

Training

Team Milton Keynes, Redway Runners

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Races
4
Miles
15116
Miles
65
Miles
2181
WAVA
59.81%
Half
1:50:24
20M
2:59:26
Mara
4:00:38

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Dist	Race	Best	Pace	WAVA	Races	2010
13.1mi	Nike Milton Keynes Half Marathon13.1mi	1:50:24	8:26	59.81	2	1:50:24
20mi	Oakley 2020mi	2:59:26	8:58	56.95	1	2:59:26
26.2mi	Edinburgh Marathon26.2mi	4:00:38	9:11	56.47	1	4:00:38

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	146	103	182	159	231	249	275	254	190	177	206	75	2247
2018	2	5	18	0	9	13	0	0	2	0	0	0	48
2018	4.7	0.6	0	0	0.5	0.8	0	0	0	0	0.1	0	6.7
2017	196	159	174	171	206	168	198	195	171	204	181	233	2256
2017	0	0	0	6	9	20	0	0	4	8	7	67	121
2017	0	0	0.1	0	0	1.1	0	0.3	0	0	0.2	1.4	3.1
2016	169	221	226	161	234	221	223	239	209	218	194	212	2526
2016	0	0	0	6	6	5	0	0	0	0	0	0	17
2016	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2015	194	200	244	136	130	162	144	178	186	176	174	180	2105
2015	0	0	9	8	0	0	0	0	0	0	0	5	22
2014	136	200	132	205	100	122	105	162	161	123	142	147	1733
2014	0	0	0	13	45	0	18	0	0	0	0	0	76
2014	2.4	0	0.8	0	0	0	0	0	0	0	0	0	3.1
2013	156	144	151	130	197	133	130	100	131	216	199	124	1812
2013	28	0	30	22	53	0	32	25	20	0	0	0	210
2013	4.1	2.7	0.9	0	1.3	1.1	0	0	0	0.6	1.5	0.6	12.9
2012	7	12	68	118	120	181	252	12	34	138	192	122	1255
2012	27	33	37	21	34	167	107	273	142	65	0	28	936
2012	1.5	2.5	5.9	5.3	3.2	0.2	0	7.6	0.2	0	2.2	2.4	31
2011	107	64	95	146	133	127	72	57	48	52	44	25	968
2011	17	3	49	70	57	46	63	87	109	85	97	44	726
2011	0	0	0	0	1	0.6	0	0	1.5	2.2	0.9	1.4	7.6
2010	0	0	0	0	0	0	0	0	0	18	102	84	204
2010	0	0	0	0	0	0	0	0	0	0	16	11	26
2009	0	0	0	0	0	5	0	3	0	0	0	0	8

Thu 15th Nov Nov 15	Fri 16th Nov Nov 16	Sat 17th Nov Nov 17	Sun 18th Nov Nov 18	Mon 19th Nov Nov 19	Tue 20th Nov Nov 20	Wed 21st Nov Nov 21
4mi, 34:03 Running - Easy Dog jog whilst Alexa was at karate 🥋 Stop start, Bella did well. Split Summary === 1) 1m - 8:55(8:55/m) 129/143bpm 95cal 6.73/7.39mph 2) 1m - 8:31(8:31/m) 130/139bpm 87cal 7.05/8.04mph 3) 1m - 8:11(8:11/m) 127/145bpm 72cal 7.33/7.97mph 4) 1m - 8:12(8:12/m) 120/140bpm 55cal 7.31/8.1mph 5) 0.03m - 13(8:46/m) 123/130bpm 1cal 6.84/7.45mph Add a comment 2.1mi, 17:01 Running - Easy Easy school run Split Summary === 1) 1m - 8:34(8:34/m) 125/146bpm 87cal 7.01/8.12mph 2) 1m - 8:04(8:04/m) 135/149bpm 89cal 7.43/9.16mph 3) 0.05m - 23(8:01/m) 143/145bpm 4cal 7.48/7.43mph Add a comment 0mi, 22:01 Cross-Training - HIIT Fitness Blender Brutal HIIT ladder workout Split Summary === 1) 0m - 22:01(/m) 131/163bpm 228cal Add a comment	0mi, 10:00 Cross-Training - Core Fitness Blender 10min core workout Add a comment 5.1mi, 41:01 Running - Strides Easy with strides every half mile. Split Summary === 1) 1m - 8:25(8:25/m) 131/149bpm 93cal 7.13/8.52mph 2) 1m - 8:06(8:06/m) 139/155bpm 96cal 7.41/8.58mph 3) 1m - 8:04(8:04/m) 143/157bpm 97cal 7.44/8.87mph 4) 1m - 7:53(7:53/m) 145/158bpm 96cal 7.61/8.85mph 5) 1m - 7:45(7:45/m) 145/162bpm 91cal 7.74/8.79mph 6) 0.11m - 48(7:19/m) 153/156bpm 10cal 8.2/9.27mph Add a comment	3.2mi, 25:02 Running - Warm Down Back to TC after parkrun A bit stop start, phone call from Rob etc Split Summary === 1) 1m - 7:57(7:57/m) 143/154bpm 101cal 7.54/7.95mph 2) 1m - 8:03(8:03/m) 148/159bpm 103cal 7.45/8.29mph 3) 1m - 7:34(7:34/m) 144/155bpm 93cal 7.93/8.56mph 4) 0.19m - 1:28(7:44/m) 155/159bpm 20cal 7.76/9mph Add a comment 3.1mi, 21:37 Running - parkrun Bicester parkrun Felt faster than it was, so a little disappointed in the time but I didn’t have the best trainers on as the grass was a bit slippy. Split Summary === 1) 1m - 6:54(6:54/m) 147/169bpm 89cal 8.7/10.5mph 2) 1m - 7:07(7:07/m) 162/170bpm 102cal 8.42/9.64mph 3) 1m - 6:57(6:57/m) 152/160bpm 93cal 8.63/9.29mph 4) 0.11m - 39(6:07/m) 148/150bpm 8cal 9.82/10.25mph Add a comment 3.2mi, 25:01 Running - Warm Up From TC to Bicester parkrun Split Summary === 1) 1m - 8:16(8:16/m) 130/143bpm 91cal 7.26/8.1mph 2) 1m - 7:55(7:55/m) 137/143bpm 93cal 7.58/8.25mph 3) 1m - 7:42(7:42/m) 147/152bpm 100cal 7.79/9mph 4) 0.15m - 1:08(7:27/m) 141/146bpm 13cal 8.06/9mph Add a comment	0mi, 40:04 Cross-Training - Circuits Fitness Blender Advanced HIIT workout then cardio kickboxing workout Split Summary === 1) 0m - 22:42(/m) 121/155bpm 211cal 2) 0m - 17:22(/m) 99/134bpm 80cal Add a comment 3.7mi, 30:05 Running - Recovery Run From Heythrop Park hotel after night away with stable gang. Feeling a bit groggy but out and back along the drive on a lovely crisp sunny morning cleared the head a bit. Split Summary === 1) 1m - 8:19(8:19/m) 125/137bpm 87cal 7.22/8.33mph 2) 1m - 8:11(8:11/m) 135/144bpm 95cal 7.33/8.58mph 3) 1m - 8:26(8:26/m) 143/157bpm 106cal 7.11/7.47mph 4) 0.65m - 5:10(8:00/m) 142/160bpm 59cal 7.5/8.58mph Add a comment	0mi, 23:00 Cross-Training - Core Fitness Blender 15min abs then an 8min abs workout Add a comment 5.1mi, 42:01 Running - Easy School run then extra loop. Legs feeling heavy. Split Summary === 1) 1m - 8:24(8:24/m) 117/128bpm 77cal 7.14/9.08mph 2) 1m - 8:23(8:23/m) 119/137bpm 75cal 7.16/7.56mph 3) 1m - 8:18(8:18/m) 136/147bpm 96cal 7.23/7.76mph 4) 1m - 8:04(8:04/m) 139/148bpm 93cal 7.43/8.58mph 5) 1m - 8:04(8:04/m) 148/159bpm 105cal 7.44/8.12mph 6) 0.1m - 48(7:39/m) 146/150bpm 10cal 7.84/8.45mph Add a comment	0mi, 30:01 Cross-Training - Strengthening Fitness Blender Upper body (alternating sides) Core workout Split Summary === 1) 0m - 30:01(/m) 75/124bpm 86cal Add a comment 7.1mi, 1:00:03 Running - Easy Early easy run from Stantonbury with Dennis Felt sluggish to start but better at the end. Split Summary === 1) 1m - 8:54(8:54/m) 125/135bpm 92cal 6.74/7.78mph 2) 1m - 8:42(8:42/m) 130/149bpm 94cal 6.9/7.37mph 3) 1m - 8:27(8:27/m) 129/142bpm 82cal 7.11/7.7mph 4) 1m - 8:24(8:24/m) 131/136bpm 83cal 7.14/7.58mph 5) 1m - 8:25(8:25/m) 136/145bpm 90cal 7.13/8.16mph 6) 1m - 8:24(8:24/m) 145/151bpm 104cal 7.14/7.97mph 7) 1m - 8:08(8:08/m) 138/148bpm 83cal 7.38/8.06mph 8) 0.09m - 39(7:36/m) 143/146bpm 7cal 7.9/7.74mph Add a comment	-
Thu 22nd Nov Nov 22	Fri 23rd Nov Nov 23	Sat 24th Nov Nov 24	Sun 25th Nov Nov 25	Mon 26th Nov Nov 26	Tue 27th Nov Nov 27	Wed 28th Nov Nov 28
3.7mi, 25:58 Running - Race Cyprus Challenge Day 1, 6k TT Started ok but struggled to keep the pace. Slightly different course with a headwind and some more off road bits. A couple of seconds faster than last year, bit disappointed but considering conditions ok. Split Summary === 1) 1m - 6:49(6:49/m) 147/175bpm 86cal 8.81/11.15mph 2) 1m - 7:00(7:00/m) 177/182bpm 112cal 8.57/8.95mph 3) 1m - 7:08(7:08/m) 179/184bpm 116cal 8.41/9.06mph 4) 0.74m - 5:01(6:47/m) 179/185bpm 82cal 8.84/10.62mph Add a comment 1.6mi, 13:32 Running - Warm Up Before Cyprus Challenge 6k A mile with Kas then an extra 1/2 mile pick ups. Split Summary === 1) 1m - 9:01(9:01/m) 124/137bpm 92cal 6.65/7.47mph 2) 0.59m - 4:31(7:36/m) 114/142bpm 34cal 7.9/10.65mph Add a comment 2.5mi, 22:01 Running - Easy Cyprus Leg stretch with Kas before the start of the challenge later. Split Summary === 1) 1m - 8:48(8:48/m) 128/141bpm 96cal 6.82/7.24mph 2) 1m - 8:36(8:36/m) 141/151bpm 108cal 6.98/7.74mph 3) 0.54m - 4:38(8:35/m) 150/153bpm 62cal 6.99/7.26mph Add a comment	0.7mi, 7:31 Running - Warm Down After hill climb race, back to cheer Kas in then Darrell. Split Summary === 1) 0.69m - 7:31(10:55/m) 145/163bpm 93cal 5.49/7.22mph Add a comment 6.7mi, 1:08:13 Running - Race Cyprus Challenge Day 2, Hill Climb Didn’t look at my watch pace at all. Just ran and seemed to walk quite a bit, especially between 5-6km, even had a cheeky walk in the last few hundred meters to the finish. Super tough as always! Split Summary === 1) 1m - 9:21(9:21/m) 151/173bpm 123cal 6.41/7.76mph 2) 1m - 10:09(10:09/m) 173/179bpm 157cal 5.92/7.1mph 3) 1m - 10:26(10:26/m) 175/181bpm 164cal 5.75/7.18mph 4) 1m - 11:47(11:47/m) 174/178bpm 183cal 5.09/7.43mph 5) 1m - 8:35(8:35/m) 172/179bpm 131cal 6.99/9.04mph 6) 1m - 10:42(10:42/m) 175/181bpm 169cal 5.6/9.25mph 7) 0.73m - 7:13(9:50/m) 176/182bpm 113cal 6.1/8.5mph Add a comment 1mi, 9:32 Running - Warm Up Before Cyprus Challenge day 2 hill climb Split Summary === 1) 1m - 9:25(9:25/m) 125/149bpm 97cal 6.37/6.95mph 2) 0.01m - 7(9:57/m) 139/140bpm 1cal 6.03/6.43mph Add a comment	0.6mi, 8:00 Running - Warm Down Jog walk back to take photos and cheer on. Split Summary === 1) 0.56m - 8:00(14:11/m) 137/155bpm 92cal 4.23/7.72mph Add a comment 13.1mi, 1:41:58 Running - Race Cyprus Challenge Day 3 Akamas half marathon Tried to run by feel again and stay within myself. Mostly worked, kept a good pace up and quicker than last year, although not a vicious headwind on the coastal path like last year! Official time was 1.41.27 but distance came up short, so I had to round up! Split Summary === 1) 1m - 8:17(8:17/m) 120/134bpm 79cal 7.25/8.41mph 2) 1m - 8:38(8:38/m) 148/158bpm 113cal 6.95/7.78mph 3) 1m - 8:04(8:04/m) 153/159bpm 108cal 7.44/9.06mph 4) 1m - 7:02(7:02/m) 159/174bpm 97cal 8.54/9.58mph 5) 1m - 6:54(6:54/m) 157/164bpm 91cal 8.7/9.77mph 6) 1m - 7:16(7:16/m) 159/168bpm 97cal 8.25/8.97mph 7) 1m - 8:06(8:06/m) 158/168bpm 111cal 7.41/7.89mph 8) 1m - 7:48(7:48/m) 162/170bpm 109cal 7.69/8.43mph 9) 1m - 7:53(7:53/m) 165/171bpm 113cal 7.61/8.33mph 10) 1m - 8:12(8:12/m) 155/172bpm 94cal 7.32/8.5mph 11) 1m - 7:54(7:54/m) 163/170bpm 109cal 7.6/8.72mph 12) 1m - 7:47(7:47/m) 162/169bpm 105cal 7.71/8.6mph 13) 1m - 7:26(7:26/m) 157/166bpm 91cal 8.07/9.04mph 14) 0.1m - 41(7:02/m) 129/161bpm 3cal 8.54/8.87mph Add a comment 0.5mi, 5:01 Running - Warm Up Pre half marathon Split Summary === 1) 0.54m - 5:01(9:20/m) 122/142bpm 48cal 6.42/7.62mph Add a comment	0.1mi, 5:00 Swimming - Open Water Traditional post challenge dip in the sea! Split Summary === 1) 0.08m - 5:00(1:06:00/m) 22cal 20/41rpm 0.91/5.82mph Add a comment 0.7mi, 6:01 Running - Warm Down Back to cheer on and take photos Split Summary === 1) 0.68m - 6:01(8:48/m) 124/142bpm 59cal 6.82/7.93mph Add a comment 6.2mi, 43:40 Running - Race Cyprus Challenge Day 4, 10k Tried not to go too fast at the start, kept a good pace to pick up slightly towards the end. Pleased with the time. Split Summary === 1) 1m - 7:05(7:05/m) 147/164bpm 91cal 8.48/9.68mph 2) 1m - 7:09(7:09/m) 163/168bpm 103cal 8.39/8.81mph 3) 1m - 7:05(7:05/m) 167/170bpm 104cal 8.47/8.7mph 4) 1m - 6:53(6:53/m) 169/173bpm 103cal 8.72/9.46mph 5) 1m - 7:01(7:01/m) 173/175bpm 108cal 8.55/9.16mph 6) 1m - 6:52(6:52/m) 175/178bpm 108cal 8.73/9.35mph 7) 0.24m - 1:35(6:28/m) 178/179bpm 25cal 9.27/9.33mph Add a comment 1mi, 8:01 Running - Warm Up Getting the legs going before the 10k With strides Split Summary === 1) 1m - 7:54(7:54/m) 133/152bpm 90cal 7.59/10.54mph 2) 0.02m - 7(6:20/m) 122/122bpm 1cal 9.48/8.89mph Add a comment	3.2mi, 1:01:31 Running - Run-Walk Stretching the legs My first geocaching experience with Kas! One up by the park and a couple down near the shipwreck. Split Summary === 1) 1m - 19:03(19:03/m) 74/107bpm 95cal 3.15/4.22mph 2) 1m - 19:08(19:08/m) 69/122bpm 86cal 3.14/3.99mph 3) 1m - 20:15(20:15/m) 70/102bpm 110cal 2.96/4.38mph 4) 0.17m - 3:04(18:26/m) 64/84bpm 21cal 3.25/4.22mph Add a comment	0mi, 20:00 Cross-Training - Core Fitness Blender 20mins core workout Add a comment 7mi, 1:00:05 Running - Hill Work Early Tuesday run with Dennis Usual hill session, although I was just going through the motions as I didn’t want to do too much on tired legs. 9 reps, legs not as bad as they could have been. Split Summary === 1) 1m - 8:49(8:49/m) 129/138bpm 95cal 6.81/7.35mph 2) 1m - 8:23(8:23/m) 128/143bpm 86cal 7.15/8.01mph 3) 0.03m - 19(8:56/m) 137/140bpm 3cal 6.71/7.24mph 4) 0.44m - 3:58(8:55/m) 136/154bpm 42cal 6.72/7.08mph 5) 0.44m - 3:54(8:48/m) 138/154bpm 44cal 6.81/7.43mph 6) 0.91m - 7:49(8:34/m) 141/158bpm 88cal 7.01/7.49mph 7) 0.46m - 3:54(8:27/m) 143/158bpm 44cal 7.1/7.66mph 8) 0.46m - 3:56(8:37/m) 146/167bpm 45cal 6.97/7.62mph 9) 0.45m - 3:54(8:34/m) 146/163bpm 45cal 7/7.68mph 10) 0.46m - 3:56(8:32/m) 148/164bpm 46cal 7.03/7.87mph 11) 0.24m - 2:01(8:26/m) 150/162bpm 24cal 7.11/7.66mph 12) 1m - 8:15(8:15/m) 143/162bpm 90cal 7.27/7.91mph 13) 0.12m - 59(8:00/m) 146/149bpm 11cal 7.5/7.41mph Add a comment	0mi, 32:02 Cross-Training - Other Split Summary === 1) 0m - 5:06(/m) 79/102bpm 17cal 2) 0m - 26:56(/m) 87/125bpm 111cal Add a comment 0mi, 18:00 Cross-Training - Core Fitness Blender 20min home abdominal workout although I missed the last couple of stretches! Add a comment 4mi, 35:02 Running - Recovery Run Easy stop start run with Bella Boo Split Summary === 1) 1m - 9:07(9:07/m) 124/142bpm 90cal 6.58/8.06mph 2) 1m - 8:33(8:33/m) 118/140bpm 71cal 7.02/7.72mph 3) 1m - 8:39(8:39/m) 126/143bpm 77cal 6.94/7.39mph 4) 1m - 8:27(8:27/m) 126/136bpm 74cal 7.1/7.68mph 5) 0.03m - 16(8:13/m) 128/129bpm 2cal 7.31/7.2mph Add a comment
Thu 29th Nov Nov 29	Fri 30th Nov Nov 30	Sat 1st Dec Dec 1	Sun 2nd Dec Dec 2	Mon 3rd Dec Dec 3	Tue 4th Dec Dec 4	Wed 5th Dec Dec 5
0mi, 51:00 Cross-Training - Strengthening Fitness Blender Upper body strength workout Core workout Split Summary === 1) 0m - 51:00(/m) 69/117bpm 119cal Add a comment 5mi, 42:01 Running - Easy School run then extra loop. Keeping it easy. Split Summary === 1) 1m - 8:47(8:47/m) 114/136bpm 76cal 6.83/8.31mph 2) 1m - 8:33(8:33/m) 126/141bpm 86cal 7.02/7.53mph 3) 1m - 8:18(8:18/m) 135/142bpm 92cal 7.23/7.76mph 4) 1m - 8:13(8:13/m) 142/152bpm 99cal 7.3/7.72mph 5) 1m - 7:52(7:52/m) 142/153bpm 91cal 7.63/8.31mph 6) 0.04m - 17(7:19/m) 138/139bpm 3cal 8.2/7.89mph Add a comment	0mi, 45:00 Cross-Training - Yoga Sweat Studio yoga class First class in years. Sweat Hot Mix Paul N there too. Split Summary === 1) 0m - 45:00(/m) 60/88bpm 65cal Add a comment 0mi, 20:31 Cross-Training - Core Fitness Blender Active and static abs workout Split Summary === 1) 0m - 20:31(/m) 58/82bpm 30cal Add a comment 4mi, 35:01 Running - Easy School run with Rob then grabbed Bella for a loop of the wood. Split Summary === 1) 1m - 8:43(8:43/m) 110/126bpm 70cal 6.89/8.27mph 2) 1m - 9:05(9:05/m) 123/133bpm 86cal 6.61/7.95mph 3) 1m - 8:18(8:18/m) 123/138bpm 71cal 7.23/8.06mph 4) 1m - 8:33(8:33/m) 121/138bpm 66cal 7.02/8.43mph 5) 0.04m - 23(9:16/m) 123/125bpm 3cal 6.47/6.95mph Add a comment	1mi, 9:07 Running - Warm Down After Rushmere parkrun to run in with Lucy, 5min PB, who’d been running with Clare K. Split Summary === 1) 1m - 8:50(8:50/m) 139/155bpm 104cal 6.8/8.2mph 2) 0.04m - 17(7:33/m) 125/131bpm 2cal 7.95/7.7mph Add a comment 3.1mi, 26:12 Running - parkrun Rushmere parkrun in the drizzle. Ran with Heather who started pretty fast. Suffered half way and Piper and Wendy came passed but she battled on for a great PB. Split Summary === 1) 1m - 7:59(7:59/m) 138/159bpm 94cal 7.52/8.2mph 2) 1m - 8:42(8:42/m) 153/161bpm 116cal 6.9/8.25mph 3) 1m - 8:39(8:39/m) 149/163bpm 109cal 6.94/7.64mph 4) 0.11m - 53(7:44/m) 159/167bpm 12cal 7.75/9.75mph Add a comment 1.6mi, 15:01 Running - Warm Up Warm up before Rushmere parkrun With Dennis and Mark K. Reverse lap. Split Summary === 1) 1m - 10:07(10:07/m) 123/148bpm 99cal 5.93/7.18mph 2) 0.57m - 4:53(8:32/m) 132/139bpm 53cal 7.03/7.58mph Add a comment	1.1mi, 10:01 Running - Warm Down Cool down back to cheer people on etc. Split Summary === 1) 1m - 8:53(8:53/m) 138/151bpm 104cal 6.75/7.76mph 2) 0.12m - 1:07(9:28/m) 148/149bpm 14cal 6.34/6.93mph Add a comment 13.2mi, 1:38:56 Running - Race Bedford Half Marathon Didn’t feel that great for the first few miles. Quite a Criss and headwind. Started with Sarah King but let her go. Took a gel about 6miles in. Pushed on up the final big hill to 8/9 miles and tried to pick it up for the final few downhill miles. Finished crossing the line with Sarah. Split Summary === 1) 1m - 7:18(7:18/m) 116/151bpm 63cal 8.22/8.87mph 2) 1m - 7:24(7:24/m) 153/161bpm 99cal 8.11/8.6mph 3) 1m - 7:36(7:36/m) 161/168bpm 106cal 7.89/8.2mph 4) 1m - 7:45(7:46/m) 164/173bpm 110cal 7.73/9.06mph 5) 1m - 7:52(7:52/m) 167/176bpm 114cal 7.63/8.04mph 6) 1m - 7:57(7:57/m) 166/173bpm 114cal 7.55/8.01mph 7) 1m - 7:34(7:34/m) 164/170bpm 107cal 7.93/8.68mph 8) 1m - 7:57(7:57/m) 168/171bpm 116cal 7.54/7.85mph 9) 1m - 7:32(7:32/m) 170/174bpm 111cal 7.96/8.79mph 10) 1m - 7:06(7:06/m) 168/174bpm 103cal 8.44/9.5mph 11) 1m - 7:14(7:14/m) 171/177bpm 107cal 8.29/9.2mph 12) 1m - 7:01(7:01/m) 174/178bpm 107cal 8.55/9.25mph 13) 1m - 7:10(7:10/m) 177/182bpm 112cal 8.38/9.16mph 14) 0.22m - 1:30(6:43/m) 177/180bpm 23cal 8.94/9.64mph Add a comment 0.7mi, 6:02 Running - Warm Up Token warm up with Sarah and Andy Split Summary === 1) 0.7m - 6:02(8:36/m) 120/140bpm 57cal 6.97/7.47mph Add a comment	0mi, 21:01 Cross-Training - HIIT Fitness Blender HIIT and core combo with Alexa Split Summary === 1) 0m - 21:01(/m) 117/161bpm 169cal Add a comment 3.1mi, 33:00 Running - Run-Walk Alexa’s amazing 5k for Emma’s charity challenge. She was brilliant and chatted the whole way about how she loved being out surrounded by nature 🤣 Split Summary === 1) 1m - 11:04(11:04/m) 132/142bpm 120cal 5.42/6.95mph 2) 1m - 10:16(10:16/m) 145/156bpm 124cal 5.85/6.74mph 3) 1m - 10:27(10:27/m) 153/162bpm 131cal 5.74/7.33mph 4) 0.12m - 1:14(10:19/m) 157/161bpm 15cal 5.82/6.12mph Add a comment 4mi, 35:01 Running - Recovery Run Early recovery run to loosen the legs. They were tight. Split Summary === 1) 1m - 9:14(9:14/m) 132/145bpm 102cal 6.5/7.56mph 2) 1m - 8:51(8:51/m) 136/151bpm 98cal 6.78/7.18mph 3) 1m - 8:16(8:16/m) 143/150bpm 97cal 7.26/9.73mph 4) 1m - 8:21(8:21/m) 145/154bpm 98cal 7.19/7.97mph 5) 0.04m - 21(7:44/m) 141/142bpm 3cal 7.76/7.51mph Add a comment	0mi, 25:01 Cross-Training - HIIT Fitness Blender Another HIIT and core combo workout Split Summary === 1) 0m - 25:01(/m) 105/137bpm 159cal Add a comment 4.3mi, 34:01 Running - Strides Early run, easy with some strides. I put a little effort in around the new lake to get my CR back but went the other way around it! Split Summary === 1) 1m - 8:30(8:30/m) 131/149bpm 94cal 7.05/8.22mph 2) 1m - 7:59(7:59/m) 137/150bpm 89cal 7.51/8.54mph 3) 1m - 7:37(7:37/m) 148/159bpm 97cal 7.87/8.68mph 4) 1m - 7:45(7:45/m) 145/155bpm 91cal 7.75/8.87mph 5) 0.29m - 2:09(7:31/m) 147/153bpm 26cal 7.98/9.83mph Add a comment	0mi, 38:01 Cross-Training - Plyometrics Bletchley plyometric unilateral session Just Ian and I 45secs on each leg each station Tough going on tired legs. Split Summary === 1) 0m - 38:01(/m) 85/125bpm 149cal Add a comment 1.2mi, 10:00 Running - Warm Down 10min cool down post race back to car park. Split Summary === 1) 1m - 8:11(8:11/m) 147/160bpm 105cal 7.33/8.47mph 2) 0.22m - 1:49(8:15/m) 152/158bpm 24cal 7.28/7.81mph Add a comment 2.9mi, 21:41 Running - Race SEPSUK XC Race, Beds Pol (Ampthill) Was in 3rd lady position but managed to pass one then the other lady. She stayed just behind me, I nearly went wrong heading to the finish, which meant she was right behind me and then pipped me on the line. Split Summary === 1) 1m - 7:08(7:08/m) 153/175bpm 94cal 8.4/11.86mph 2) 1m - 8:04(8:04/m) 175/182bpm 125cal 7.44/9.96mph 3) 0.92m - 6:29(7:01/m) 182/187bpm 108cal 8.55/9.98mph Add a comment 2.1mi, 17:01 Running - Warm Up Before SEPSUK XC race Extended as the start was delayed. Split Summary === 1) 1m - 8:14(8:14/m) 133/158bpm 92cal 7.28/8.72mph 2) 1m - 8:10(8:10/m) 140/153bpm 96cal 7.34/10.77mph 3) 0.07m - 36(8:37/m) 152/155bpm 8cal 6.96/7.43mph Add a comment 2.1mi, 18:01 Running - Easy School run then back to meet Mum and Dad with Bella and walk the last bit. Split Summary === 1) 1m - 8:37(8:37/m) 141/161bpm 101cal 6.96/8.14mph 2) 1m - 8:26(8:26/m) 130/149bpm 84cal 7.11/7.81mph 3) 0.11m - 58(9:07/m) 130/132bpm 9cal 6.58/6.93mph Add a comment
Thu 6th Dec Dec 6	Fri 7th Dec Dec 7	Sat 8th Dec Dec 8	Sun 9th Dec Dec 9	Mon 10th Dec Dec 10	Tue 11th Dec Dec 11	Wed 12th Dec Dec 12
0mi, 30:34 Cross-Training - HIIT Quick Fitness Blender HIIT then 10min core workout Split Summary === 1) 0m - 30:34(/m) 76/119bpm 96cal Add a comment 4mi, 34:01 Running - Easy School run then met Mummy and Claire walking back from dropping Alexa then an extra loop. Tired legs. Split Summary === 1) 1m - 8:43(8:43/m) 119/138bpm 81cal 6.88/8.91mph 2) 1m - 8:31(8:31/m) 133/146bpm 93cal 7.05/8.25mph 3) 1m - 8:26(8:26/m) 133/144bpm 88cal 7.11/8.1mph 4) 1m - 8:01(8:01/m) 138/150bpm 88cal 7.48/8.66mph 5) 0.04m - 20(7:35/m) 145/147bpm 4cal 7.91/9.08mph Add a comment	0mi, 50:00 Cross-Training - Yoga Sweat studios Hot Flex session Legs were tired. Split Summary === 1) 0m - 50:00(/m) 63/84bpm 82cal Add a comment 0mi, 35:00 Cross-Training - Strengthening Fitness Blender Upper body strength workout Split Summary === 1) 0m - 35:00(/m) 65/94bpm 67cal Add a comment 4.1mi, 34:02 Running - Easy Loop pre school, then school run then extra looping on way home for Mummy and Rob. Very wet! Split Summary === 1) 1m - 8:43(8:43/m) 126/141bpm 91cal 6.89/7.7mph 2) 1m - 8:16(8:16/m) 125/152bpm 77cal 7.26/8.29mph 3) 1m - 8:14(8:14/m) 133/149bpm 89cal 7.29/8.04mph 4) 1m - 8:10(8:10/m) 120/131bpm 60cal 7.35/8.79mph 5) 0.08m - 39(7:50/m) 129/133bpm 6cal 7.66/9.04mph Add a comment	4mi, 33:01 Running - Warm Down Back from LW parkrun with Rob on his bike. Felt really hard work! Split Summary === 1) 1m - 8:39(8:39/m) 134/151bpm 97cal 6.94/7.97mph 2) 1m - 8:04(8:04/m) 142/151bpm 99cal 7.44/8.2mph 3) 1m - 7:58(7:58/m) 144/153bpm 97cal 7.53/8.83mph 4) 1m - 8:04(8:04/m) 150/162bpm 104cal 7.44/8.41mph 5) 0.04m - 17(6:45/m) 151/153bpm 3cal 8.9/8.5mph Add a comment 3.1mi, 22:07 Running - parkrun Linford Wood parkrun 1st lady but just had nothing in my legs. Split Summary === 1) 1m - 7:13(7:13/m) 147/164bpm 91cal 8.32/9.27mph 2) 1m - 7:09(7:09/m) 164/171bpm 103cal 8.4/9.48mph 3) 1m - 6:57(6:57/m) 171/176bpm 105cal 8.63/9.48mph 4) 0.13m - 48(6:19/m) 176/178bpm 12cal 9.49/10.23mph Add a comment 4mi, 34:01 Running - Warm Up Run to LW parkrun Felt crappy Split Summary === 1) 1m - 8:28(8:28/m) 122/132bpm 83cal 7.09/7.93mph 2) 1m - 8:22(8:22/m) 136/147bpm 98cal 7.18/7.72mph 3) 1m - 8:26(8:26/m) 142/155bpm 103cal 7.11/7.76mph 4) 1m - 8:36(8:36/m) 139/146bpm 98cal 6.97/7.76mph 5) 0.01m - 8(12:41/m) 142/143bpm 1cal 4.73/5.53mph Add a comment	0mi, 12:01 Cross-Training - HIIT Quick 10ish minute session before eating take away curry! 15 squats 15 press ups 15 burpees X7 started every 90 secs. Split Summary === 1) 0m - 12:01(/m) 107/144bpm 87cal Add a comment	0mi, 21:01 Cross-Training - Core In hotel room Fitness Blender 20min core workout Split Summary === 1) 0m - 21:01(/m) 83/106bpm 80cal Add a comment 5.2mi, 40:02 Running - Steady-State From hotel in Sunderland somewhere with Mike and Adam Not a bad route, out and back along cycleway. Split Summary === 1) 1m - 7:58(7:58/m) 130/143bpm 89cal 7.53/8.39mph 2) 1m - 7:49(7:49/m) 141/156bpm 96cal 7.68/8.72mph 3) 1m - 7:35(7:35/m) 146/153bpm 97cal 7.91/8.22mph 4) 1m - 7:36(7:36/m) 147/155bpm 95cal 7.9/8.72mph 5) 1m - 7:37(7:37/m) 156/171bpm 103cal 7.88/9.52mph 6) 0.2m - 1:28(7:19/m) 161/172bpm 20cal 8.2/8.95mph Add a comment	5mi, 38:00 Running - Strides After short sleep, run from hotel to collect car with a few strides in the last mile. Felt surprisingly ok considering lack of sleep. Split Summary === 1) 1m - 7:54(7:54/m) 136/151bpm 94cal 7.6/7.91mph 2) 1m - 7:36(7:36/m) 146/160bpm 98cal 7.9/8.62mph 3) 1m - 7:38(7:38/m) 160/172bpm 108cal 7.85/8.14mph 4) 1m - 7:33(7:33/m) 162/171bpm 109cal 7.95/9.1mph 5) 1m - 7:05(7:05/m) 170/183bpm 109cal 8.48/9.89mph 6) 0.03m - 14(7:09/m) 162/165bpm 3cal 8.4/8.79mph Add a comment	0mi, 35:02 Cross-Training - Kickboxing Fitness Blender Kickboxing with abs exercises Split Summary === 1) 0m - 35:02(/m) 112/155bpm 267cal Add a comment 5.1mi, 40:01 Running - Progressive School run then extra, sort of progressive run, not intentional really. Split Summary === 1) 1m - 8:17(8:17/m) 132/147bpm 95cal 7.24/8.93mph 2) 1m - 8:14(8:14/m) 139/155bpm 98cal 7.29/7.89mph 3) 1m - 7:52(7:52/m) 151/162bpm 105cal 7.63/8.31mph 4) 1m - 7:32(7:32/m) 159/166bpm 105cal 7.97/9.41mph 5) 1m - 7:21(7:21/m) 158/165bpm 102cal 8.17/9.12mph 6) 0.12m - 46(6:29/m) 157/165bpm 10cal 9.25/9.77mph Add a comment

2010	Date	Result	WAVA
Edinburgh Marathon	23 May	4:00:38	56.47%
Oakley 20	28 Mar	2:59:26	56.95%
Hogweed Hilly Half	14 Mar	1:54:11	57.83%
Nike Milton Keynes Half Marathon	7 Mar	1:50:24	59.81%

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2010