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RichHL
M55 East Lothian

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STATUS Breathing is hard sometimes.

Cambridge & Coleridge AC, Eastern Veterans AC

About Me
Came off the fags at the beginning of July 2010. Started running at the end of that month. Everything hurt by the end of August. Ran my first half marathon in Edinburgh in May 2011. Did better than expected. First marathon was the Moray Marathon in September 2011. It was quite a horrible experience but not quite bad enough to put me off doing another one. I did the London and Edinburgh Marathons in Spring 2012. I thought it wasn't the best plan and that's how it turned out. 4:05 in London and DNF in the blazing sands of Port Seton a month later. Having found out that running quickly for long distances is quite hard, I've taken up cycling and swimming long distances too. Splash, wobble, plod... May the Lord have mercy on my soles. Show More...

About Me

Came off the fags at the beginning of July 2010. Started running at the end of that month. Everything hurt by the end of August.

Ran my first half marathon in Edinburgh in May 2011. Did better than expected.

First marathon was the Moray Marathon in September 2011. It was quite a horrible experience but not quite bad enough to put me off doing another one.

I did the London and Edinburgh Marathons in Spring 2012. I thought it wasn't the best plan and that's how it turned out. 4:05 in London and DNF in the blazing sands of Port Seton a month later.

Having found out that running quickly for long distances is quite hard, I've taken up cycling and swimming long distances too. Splash, wobble, plod...

May the Lord have mercy on my soles.

Random Q&A	See your Q&A
What's the biggest challenge that awaits you? Getting fit again after injury.

Recent Blogs
That Arbitrary Moment in Time Thing Again	Dec 2021
A Sliver of Happiness	Dec 2021
Toast	Dec 2021
Nearly There	Dec 2021
Northern Lights	Dec 2021

Recent Training
1st Oct	General	2.5mi	27:59
29th Sep	Run-Walk	3.4mi	41:57
25th Sep	General	8.2mi	2:25:51
24th Sep	General	8.2mi	2:37:10
21st Sep	Coaching	1.2mi	1:00:58

12 Month Benchmarks	Run	Bike
Mile	7:55	4:13
5k	27:55	15:39
5mi	49:42	26:45
10k	1:02:25	33:14
10mi	1:56:32	0
Half	2:43:16	0

Recent Pictures	Show more

Recent Threads
The Isolation Lurkerthon
Mundane thread
Things you want to say but can't
Dinner tonight shall be...
Over 50's club
Whittle - a Deathmatch (22-10)

Buddies (51)

Followers (9)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022
100m	4	15 4:01/mi	73.19							15 73.19	16 69.06	16 69.51
200m	1	34 4:34/mi	63.29				34 63.29
400m	4	1:10 4:42/mi	69.30		1:22 58.36	1:18 61.35	1:10 69.30					1:16 66.03
800m	5	2:49 5:40/mi	68.82		3:06 59.86	3:05 60.19				2:49 68.82	2:53 67.79
1500m	1	5:41 6:06/mi	70.13								5:41 70.13
1mi	11	6:03 6:03/mi	69.34		6:40 61.16	6:03 67.92	6:05 68.08	6:08 68.06		6:27 65.76	6:10 69.34
3000m	1	12:19 6:36/mi	68.63								12:19 68.63
3mi	1	21:26 7:09/mi	65.46					21:26 65.46
5km	107	20:38 6:38/mi	69.90		21:37 65.74	21:03 67.51	20:38 69.90	21:00 69.19	22:38 64.69	21:55 67.31	22:05 67.31	23:17 63.85	22:34 66.38		28:30 53.39	30:12 51.19
4mi	6	28:18 7:05/mi	65.61			29:12 63.12	28:18 65.61	33:12 56.35		30:55 61.43		31:08 61.95	34:08 56.94
7.2km	1	34:41 7:45/mi	63.13									34:41 63.13
7.4km	1	35:13 7:40/mi	63.38								35:13 63.38
4.8mi	1	32:25 6:45/mi	70.14					32:25 70.14
5mi	7	36:06 7:13/mi	64.07		37:42 61.35	36:06 64.07	38:27 60.63
5.8mi	1	45:50 7:57/mi	59.75					45:50 59.75
6mi	1	48:53 8:09/mi	56.49	48:53 56.49
10km	43	44:25 7:09/mi	66.76		49:20 58.44	44:25 65.44	44:34 65.22	45:58 64.27	47:55 62.17	45:00 66.76	45:35 66.47	47:33 64.26	46:44 65.39		1:05:16 48.05
10mi	5	1:18:00 7:48/mi	64.23						1:20:45 60.46	1:29:25 55.07	1:25:14 58.27	1:18:00 64.23	1:30:58 55.57
10.4mi	2	1:23:37 8:02/mi	60.73					1:24:20 59.70	1:23:37 60.73
13.1mi	27	1:37:16 7:25/mi	65.28		1:44:00 60.04	1:45:23 59.25	1:38:51 63.69	1:37:16 65.28	1:45:06 60.93	1:46:29 60.66	1:46:50 60.99	1:46:40 62.16	1:51:24 59.51	2:24:05 46.43	2:44:51 41.32
14mi	1	2:18:45 9:55/mi	49.75						2:18:45 49.75
15mi	3	1:58:48 7:55/mi	61.20				2:11:49 54.69	1:58:48 61.20		2:02:45 60.25
20mi	3	2:42:55 8:09/mi	61.00					2:42:55 61.00	3:00:02 55.67				3:06:55 55.51
26.2mi	5	4:05:30 9:22/mi	55.45		4:21:33 50.28	4:05:30 53.56				4:20:56 52.58		5:07:51 45.35	4:11:48 55.45

Date	Planned Races			Distance
19 Aug	Race the Train			14mi
30 Dec	Buntingford Year End 10			10mi
2022		Result	WAVA	Distance
11 Sep	Shelford Fun Run	31:10	49.60	5km
14 Jul	Kevin Henry 5k League-Saffron Walden SB	30:12	51.19	5km
6 Mar	Cambridge Half Marathon		0.00	13.1mi
2021		Result	WAVA	Distance
17 Oct	Cambridge Half Marathon SB	2:44:51	41.32	13.1mi
2 Oct	The Doctor K Cup		0.00	5km
12 Sep	The hoohaah Heritage 10k at Shuttleworth		0.00	10km
5 Sep	Cancer Research London Winter Run		0.00	10km
18 Jul	Bedford 10k SB	1:05:16	48.05	10km
3 Jul	Suffolk Trailfest 10k Trail Race		0.00	10km
15 Apr	Kevin Henry 5k League - Cambridge Tri Club, Impington SB	28:30	53.39	5km
2020		Result	WAVA	Distance
8 Mar	Cambridge Half Marathon	2:29:46	44.66	13.1mi
1 Mar	Cambridge Boundary Run (Half) SB	2:24:05	46.43	13.1mi
2019		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k	1:11:24	43.16	10km
26 Dec	C&C Boxing Day Race SB	34:08	56.94	4mi
31 Aug	Bedford Twilight 10k	52:24	58.81	10km
1 Aug	Kevin Henry 5k League-Haverhill RC-Kedington	42:51	35.23	5km
27 Jul	Bethlem Royal Hospital parkrun	23:57	63.04	5km
24 Jul	Wimpole Belts 10k Run	1:00:17	51.12	10km
11 Jul	Kevin Henry 5k League-Saffron Walden	23:08	65.26	5km
2 Jun	Dorking 10 Mile Road Race SB	1:30:58	55.56	10mi
20 Apr	Clare Castle parkrun SB	22:34	66.38	5km
18 Apr	Kevin Henry 5k League - Cambridge Tri Club, Impington	22:48	65.70	5km
14 Apr	Paris Marathon SB	4:11:48	55.45	26.2mi
24 Mar	Oakley 20 SB	3:06:55	55.51	20mi
10 Mar	The Thetford Forest 10k hoohaah	54:56	55.63	10km
3 Mar	Cambridge Half Marathon SB	1:51:24	59.51	13.1mi
3 Feb	Cancer Research London Winter Run SB	46:44	65.39	10km
20 Jan	Folksworth 15		0.00	15mi
12 Jan	Wimpole Estate parkrun	46:18	32.35	5km
6 Jan	Cambs XC Championships	51:45	59.05	10km
2018		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k SB	47:33	64.26	10km
30 Dec	Buntingford 10 PB	1:18:00	64.23	10mi
26 Dec	C&C Boxing Day Race SB	31:08	61.95	4mi
24 Nov	Coldham’s Common parkrun	28:09	53.22	5km
18 Nov	St Neots Riverside Half Marathon SB	1:46:40	62.16	13.1mi
28 Oct	Venice Marathon SB	5:07:51	45.35	26.2mi
7 Oct	Abington 10k	51:09	59.74	10km
29 Sep	GoFeral 24 Hour Endurance Race	0 / 0	0.00	24hr
23 Sep	Bourn to Run	49:34	61.65	10km
9 Sep	Greater Cambridge 10k	50:44	60.23	10km
1 Sep	Bedford Twilight 10k	52:14	58.50	10km
4 Jul	Eastern Masters AC League Division Central 100m SB	16	69.51	100m
4 Jul	Eastern Masters AC League Division Central 400m SB	1:16	66.03	400m
17 May	Kevin Henry 5k League - Ely	23:49	62.90	5km
13 May	Sawston Fun and Run & walk PB	34:41	63.13	7.2km
15 Apr	Cambridge Cambourne 10K		0.00	10km
31 Mar	Brandon Country Park parkrun SB	23:17	63.85	5km
4 Mar	Cambridge Half Marathon	1:59:25	55.03	13.1mi
7 Jan	Cambs XC Championships		0.00	10km
2017		Result	WAVA	Distance
31 Dec	Buntingford 10 SB	1:25:14	58.27	10mi
16 Dec	Wimpole Estate parkrun	1:01:51	24.03	5km
12 Nov	After Adoption Regent's Park 10k	48:59	61.85	10km
28 Oct	Big Fetch Mile - Cardiff	6:50	62.58	1mi
14 Oct	Bedford parkrun	22:11	67.01	5km
1 Oct	Abington 10K SB	45:35	66.47	10km
24 Sep	Bourn to Run 10K	48:13	62.84	10km
10 Sep	EMAC Finals 3000m V50 Men PB	12:19	68.63	3000m
10 Sep	EMAC Finals 1500m V50 Men PB	5:41	70.13	1500m
26 Jul	EMAC Central Division - Round 4 SB	6:10	69.34	1mi
26 Jul	EMAC Central Division - Round 4 SB	16	69.06	100m
13 Jul	Kevin Henry 5k League-Haverhill RC-Kedington	22:09	67.11	5km
8 Jul	Thetford parkrun SB	22:05	67.31	5km
5 Jul	Wimpole Belts 10k	49:07	61.69	10km
1 Jul	Big Fetch Mile - Bedford	6:15	68.42	1mi
1 Jul	Wimpole Estate parkrun	23:57	62.07	5km
9 Jun	Cambridge Distance Evening 800m SB	2:53	67.79	800m
14 May	Sawston Fun Run and Walk PB	35:13	63.38	7.4km
23 Apr	Padova Half Marathon	1:48:49	59.87	13.1mi
15 Apr	Wimpole Estate parkrun	26:10	56.38	5km
1 Apr	Huntingdon parkrun	23:55	61.68	5km
5 Mar	Cambridge Half Marathon SB	1:46:50	60.99	13.1mi
4 Mar	Brandon Country Park parkrun	24:21	60.58	5km
26 Feb	Cambridge Boundary Run	2:03:10	52.90	13.1mi
2016		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k	46:50	64.15	10km
27 Dec	Buntingford 10 SB	1:29:25	55.07	10mi
26 Dec	C&C Boxing Day Race SB	30:55	61.43	4mi
23 Oct	Venice Marathon 10k Run SB	45:00	66.76	10km
11 Sep	Greater Cambridge 10k	45:23	66.20	10km
4 Sep	Ouse Valley Way Marathon SB	4:20:56	52.58	26.2mi
4 Aug	Kevin Henry 5k League-Haverhill RC-Kedington	21:57	67.21	5km
30 Jul	Cambridge parkrun SB	21:55	67.31	5km
16 Jul	The Tufty Ton (100m) PB	15	73.19	100m
16 Jul	The Myxy Mile SB	6:27	65.76	1mi
6 Jul	EMAC T&F League	2:50	68.42	800m
19 Jun	The Hatfield Forest 10k hoohaah	54:15	55.38	10km
11 Jun	Cambridge parkrun	23:07	63.82	5km
3 Jun	Cambridge Distance Evening 800m PB	2:49	68.82	800m
22 May	The Barr Ellison Wimpole 10k hoohaah	52:34	57.15	10km
10 Apr	Cambridge Cambourne 10K	49:30	60.18	10km
6 Mar	Cambridge Boundary Run (Half Marathon)	2:07:14	50.77	13.1mi
28 Feb	Cambridge Half Marathon	2:40:14	40.31	13.1mi
14 Feb	Barcelona Half marathon SB	1:46:29	60.66	13.1mi
24 Jan	Folksworth 15 SB	2:02:45	60.25	15mi
2015		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k SB	47:55	62.17	10km
28 Dec	Buntingford 10 SB	1:20:45	60.46	10mi
22 Nov	Hereward Relay - Stage 4 PB	1:23:37	60.73	10.4mi
15 Nov	St Neots Riverside Half Marathon	1:46:32	60.63	13.1mi
1 Nov	Dovedale Dash		0.00	4.75mi
17 Oct	Cambridge parkrun SB	22:38	64.69	5km
4 Oct	Wimpole Half Marathon Hoohaah	1:49:09	59.18	13.1mi
3 Oct	Wimpole Estate parkrun	28:51	50.75	5km
29 Aug	Cambridge parkrun	24:42	59.27	5km
23 Aug	Tour de Broads	6:41:28	0.00	73mi
22 Aug	Wimpole Estate parkrun	24:04	60.83	5km
15 Aug	Tywyn Race The Train Rotary Challenge PB	2:18:45	49.75	14mi
15 Aug	Aberystwyth parkrun	26:35	55.07	5km
8 Aug	Wimpole Estate parkrun	24:28	59.84	5km
2 Aug	Ride London-Surrey 100	7:19:12	0.00	100mi
1 Aug	Beckton parkrun	23:38	61.95	5km
18 Jul	Wimpole Estate parkrun	31:15	46.85	5km
4 Jul	Cambridge parkrun	23:52	61.34	5km
28 Jun	Gog Magog Gran Fondo		0.00	80mi
21 Jun	Hatfield Forest 10km	50:59	58.43	10km
20 Jun	Wimpole Estate parkrun	26:31	55.21	5km
11 Jun	Kevin Henry 5k League-Newmarket	22:53	63.98	5km
21 May	Kevin Henry 5k League-Saffron Walden		0.00	5km
17 May	Wimplole Estate, Barr Ellison 10km	50:20	59.19	10km
25 Apr	Southwark parkrun	23:33	62.17	5km
19 Apr	Ickworth 10km	50:53	58.06	10km
8 Mar	Cambridge Half Marathon	1:47:16	59.70	13.1mi
22 Feb	Tarpley 20 SB	3:00:02	55.67	20mi
15 Feb	Mitja Marato de Barcelona SB	1:45:06	60.93	13.1mi
31 Jan	Cambridge parkrun	31:41	45.86	5km
2014		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k	51:00	57.93	10km
26 Dec	C&C Boxing Day Race SB	33:12	56.35	4mi
29 Nov	Wimpole Estate parkrun	25:29	57.02	5km
23 Nov	Hereward Relay - Stage 4 SB	1:24:20	59.70	10.4mi
16 Nov	St Neots Riverside Half Marathon	1:43:43	61.74	13.1mi
11 Oct	Cambridge parkrun	24:34	59.15	5km
20 Sep	Round Norfolk Relay Stage 3 PB	45:50	59.75	5.76mi
13 Sep	Wimpole Estate parkrun	22:59	63.22	5km
4 Sep	Kevin Henry 5k League-Cambridge-Wilberforce Road	21:02	69.08	5km
31 Aug	St Neots Triathlon (Sprint) race 3	19:18 / 50:44 / 22:02	0.00	750metres/25km/5km
9 Aug	Haddington half marathon		0.00	13.1mi
7 Aug	Kevin Henry 5k League-Haverhill RC-Kedington SB	21:00	69.19	5km
12 Jul	The John Landy Memorial Miracle Fetch Mile SB	6:08	68.06	1mi
3 Jul	Kevin Henry 5k League-Saffron Walden	22:37	64.25	5km
29 Jun	St Neots Triathlon (Sprint) race 2	21:57 / 52:50 / 22:01	0.00	750metres/25km/5km
22 Jun	The Hatfield 10k hoohaah	48:57	60.36	10km
5 Jun	Kevin Henry 5k League-Newmarket	22:28	64.68	5km
18 May	The Wimpole 10k hoohaah	51:56	56.89	10km
17 May	BMAF National Masters Open Road Relays PB	21:26	65.46	3mi
11 May	Sawston Fun Run PB	32:25	70.14	4.8mi
8 May	Kevin Henry 5k League - Cambridge Tri Club, Impington	21:06	68.87	5km
27 Apr	The Ickworth 10k hoohaah SB	45:58	64.27	10km
23 Apr	Easter Beginners' Triathlon	/ /	0.00	200metres/5km/1200metres
21 Apr	Mayor of Huntingdon's Charity 5 Mile	35:50	65.57	5mi
5 Apr	Wimpole Estate parkrun	27:50	51.82	5km
9 Mar	Cambridge Half Marathon PB	1:37:16	65.28	13.1mi
2 Mar	Wymondham 20 PB	2:42:55	61.00	20mi
16 Feb	Barcelona Half Marathon	1:38:36	64.40	13.1mi
19 Jan	Folksworth 15 PB	1:58:48	61.20	15mi
5 Jan	Cambs XC Championships	50:16	58.30	10km
2013		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k	46:10	63.47	10km
26 Dec	C&C Boxing Day Race PB	28:18	65.61	4mi
21 Dec	Wimpole Estate parkrun	35:49	40.27	5km
17 Nov	St Neots Riverside Half Marathon	1:46:53	59.41	13.1mi
6 Oct	Wimpole hoohaah Half Marathon	1:54:15	55.58	13.1mi
29 Sep	Bourn to Run 10k	45:14	64.78	10km
14 Sep	Round Norfolk Relay Stage 11		0.00	14.6mi
5 Sep	Kevin Henry 5k League-Cambridge-Wilberforce Road	20:57	68.84	5km
31 Aug	Obadiah Hakeswill Hurtbox 400m PB	1:10	69.30	400m
31 Aug	Miss Jane Gibbons Desertion Dash 100 metres Race	15	71.73	100m
31 Aug	Regimental Sergeant Major Patrick Harper's Chosen Men 200m PB	34	63.29	200m
31 Aug	Lieutenant Colonel Richard Sharpe Memorial South Essex Mile SB	6:05	68.08	1mi
17 Aug	Wimpole Estate parkrun	21:54	65.86	5km
11 Aug	Cambridge Triathlon	/ /	0.00	1.5km/40km/10km
1 Aug	Kevin Henry 5k League-Newmarket	21:55	65.81	5km
27 Jul	Thunder Run 24hr		0.00	10km
4 Jul	Kevin Henry 5k League-Haverhill RC-Kedington	21:36	66.77	5km
30 Jun	Gog Magog Gran Fondo	6:32:18	0.00	80mi
29 Jun	Strathclyde parkrun event # 166	21:05	68.41	5km
23 Jun	Jenny Craig Try a Tri	7:50 / 50:40 / 17:30	0.00	300metres/21km/4km
1 Jun	Cambridge parkrun PB	20:38	69.90	5km
1 Jun	Summer Cambridge Fetch Mile	6:06	67.89	1mi
18 May	Wimpole Estate parkrun	22:10	65.06	5km
11 May	Cambridge parkrun		0.00	5km
14 Apr	Cambridge Cambourne 10k SB	44:34	65.22	10km
6 Apr	Huntingdon parkrun Pilot	21:57	65.22	5km
31 Mar	Easter Beginners' Triathlon	4:30 / /	0.00	200metres/5km/1200metres
17 Mar	Reading Half Marathon	1:42:11	61.62	13.1mi
10 Mar	Cambridge Half Marathon SB	1:38:51	63.69	13.1mi
3 Mar	Frostbite Friendly League BRJ	38:32	60.50	5mi
16 Feb	Cambridge parkrun	24:12	59.16	5km
10 Feb	Folksworth 15 SB	2:11:49	54.69	15mi
3 Feb	Frostbite Friendly League - Bourne TH SB	38:27	60.63	5mi
20 Jan	Folksworth 15 Cancelled		0.00	15mi
6 Jan	Cambs XC Championships	53:13	54.62	10km
5 Jan	Cambridge parkrun	23:30	60.92	5km
2012		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k	48:20	60.13	10km
29 Dec	Cambridge parkrun	24:21	58.79	5km
26 Dec	C&C Boxing Day Race SB	29:12	63.12	4mi
16 Dec	Frostbite Friendly League Hunts AC	37:37	61.97	5mi
15 Dec	Cambridge parkrun	24:26	58.59	5km
8 Dec	Cambridge parkrun	31:44	45.11	5km
1 Dec	Cambridge parkrun	29:14	48.97	5km
24 Nov	Cambridge parkrun	24:40	58.04	5km
17 Nov	Cambridge parkrun	23:14	61.62	5km
10 Nov	Cambridge parkrun	24:22	58.75	5km
3 Nov	Cambridge parkrun	27:24	52.25	5km
30 Sep	BRJ Run and Tri Duathlon	/ /	0.00	0km/20km/7.5km
23 Sep	Bourn to Run 10k PB	44:25	65.44	10km
22 Sep	Cambridge parkrun	24:31	58.39	5km
6 Sep	Kevin Henry 5k League-Saffron Walden	23:34	60.75	5km
25 Aug	Cambridge parkrun	23:28	61.01	5km
28 Jul	Thunder Run 24hr		0.00	10km
21 Jul	Cambridge parkrun	22:03	64.93	5km
8 Jul	The Bushy 10k	45:53	63.35	10km
7 Jul	Cambridge parkrun		0.00	5km
5 Jul	Kevin Henry 5k League-Haverhill RC-Kedington	22:37	63.30	5km
30 Jun	Cambridge parkrun	26:17	54.47	5km
9 Jun	Cambridge parkrun	25:17	56.62	5km
7 Jun	Kevin Henry 5k League-Newmarket	22:03	64.93	5km
5 Jun	Busway Purgatory Jubilee Mile Time Trial PB	6:03	67.92	1mi
3 Jun	TRI BRJ Novice Aquathlon	6:21 / 12:28	0.00	200metres/2.5km
2 Jun	Cambridge parkrun	21:51	65.52	5km
27 May	Edinburgh Marathon		0.00	26.2mi
19 May	Cambridge parkrun	24:19	58.87	5km
12 May	Cambridge parkrun	25:18	56.59	5km
10 May	Kevin Henry 5k League - Cambridge Tri Club, Impington	22:01	65.02	5km
7 May	Busway Purgatory Mile Time Trial		0.00	1mi
22 Apr	London Marathon PB	4:05:30	53.56	26.2mi
15 Apr	Cambridge Cambourne 10k	45:36	63.22	10km
14 Apr	Braunstone Parkrun Leicester	22:23	63.49	5km
7 Apr	Busway Purgatory Mile Time Trial - inaugural run.	6:13	65.59	1mi
7 Apr	Cambridge parkrun	24:49	57.26	5km
31 Mar	Cambridge parkrun SB	21:03	67.51	5km
24 Mar	Cambridge parkrun	27:06	52.44	5km
18 Mar	Ryston Cross Country Grand Prix Race 6	29:18	63.05	6.5km
11 Mar	Cambridge Half Marathon SB	1:45:23	59.25	13.1mi
4 Mar	Frostbite Friendly League BRJ PB	36:06	64.07	5mi
3 Mar	Winter Congregation-An East Angular Fetch Mile	6:26	63.38	1mi
3 Mar	Thomas Aquinas Hurtbox- 400m SB	1:18	61.35	400m
3 Mar	Winter Congregation- 800m SB	3:05	60.19	800m
15 Jan	Frostbite Friendly League - March AC	38:04	60.76	5mi
14 Jan	Cambridge parkrun	26:42	53.23	5km
8 Jan	Cambs XC Championships	53:02	54.36	10km
7 Jan	Cambridge parkrun	25:31	55.69	5km
2011		Result	WAVA	Distance
24 Dec	Cambridge parkrun	22:42	62.60	5km
18 Dec	Ryston Cross Country Grand Prix Race 3	31:16	59.09	6.5km
10 Dec	Cambridge parkrun	25:23	55.99	5km
20 Nov	St Neots Riverside Half Marathon SB	1:44:00	60.04	13.1mi
13 Nov	Ryston Cross Country Grand Prix	38:12	67.72	9km
12 Nov	Cambridge parkrun SB	21:37	65.74	5km
5 Nov	Strathclyde parkrun	22:31	63.11	5km
22 Oct	Ashton Court parkrun #25	23:42	59.96	5km
15 Oct	Cambridge parkrun	22:32	63.07	5km
9 Oct	Ryston Cross Country Grand Prix	21:40	65.59	5km
2 Oct	Frostbite Friendly League St Neots SB	37:42	61.35	5mi
1 Oct	Cambridge parkrun	22:01	64.55	5km
25 Sep	Bourn to Run 10k SB	49:20	58.44	10km
17 Sep	Cambridge parkrun		0.00	5km
4 Sep	Moray Marathon SB	4:21:33	50.28	26.2mi
27 Aug	Cambridge parkrun	22:18	63.73	5km
20 Aug	Haddington half marathon	1:52:01	55.74	13.1mi
4 Aug	Kevin Henry 5k League-Newmarket	22:23	63.49	5km
23 Jul	Cambridge parkrun	26:30	53.63	5km
16 Jul	East Angular King James Mile SB	6:40	61.16	1mi
16 Jul	Apocrypha and Satanic Verses Purgatorial 800m SB	3:06	59.86	800m
16 Jul	East Angular Book of Common Hurtbox 400m SB	1:22	58.36	400m
10 Jul	David Lloyd/Sweatshop 10k	50:03	57.60	10km
2 Jul	Cambridge parkrun	22:01	64.55	5km
18 Jun	Cambridge parkrun	29:25	48.31	5km
11 Jun	Cambridge parkrun	22:43	62.56	5km
4 Jun	Cambridge parkrun	23:11	61.30	5km
2 Jun	Kevin Henry 5k League-Saffron Walden	24:06	58.97	5km
28 May	Cambridge parkrun	23:05	61.56	5km
22 May	EMF Half Marathon	1:55:30	54.06	13.1mi
14 May	Cambridge parkrun	29:47	47.72	5km
7 May	Cambridge parkrun	23:22	60.82	5km
30 Apr	Cambridge parkrun	23:36	60.22	5km
23 Apr	Cambridge parkrun	25:05	56.24	5km
16 Apr	Cambridge parkrun	23:20	60.46	5km
9 Apr	Cambridge parkrun	23:31	59.99	5km
3 Apr	Cambridge Cambourne 10k	52:20	54.65	10km
12 Mar	Cambridge parkrun	24:13	58.26	5km
5 Mar	Cambridge parkrun	25:36	55.11	5km
2010		Result	WAVA	Distance
19 Sep	Woburn Abbey 10k PB	48:53	56.49	6mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	16	1	7	114	49	64	10	21	55	0	0	0	338
2022	12	24	71	69	65	18	13	23	36	3	0	0	334
2022	0	0	0	0	0	0	0	0	11	0	0	0	11
2021	0	19	89	128	100	107	89	89	52	13	30	24	739
2021	0	28	15	36	39	8	34	56	30	64	43	23	376
2021	0	0	0	14	0	25	0	0	0	0	0	0	39
2020	0	0	0	0	0	6	50	130	67	15	66	25	358
2020	0.1	0.6	0	0	0	0	0	0.3	0	0	0	0	0.9
2020	71	60	71	9	22	16	3	11	58	50	52	0	423
2020	11	0	0	0	0	0	2	32	0	17	0	0	62
2019	0	0	0	0	0	0	0	0	0	7	3	0	10
2019	0.5	0	0.5	0.5	0	0	0.6	0	0	0	0.1	0	2.3
2019	122	108	175	127	72	55	88	95	96	94	64	84	1180
2019	0	0	23	0	0	0	0	0	0	0	10	0	33
2018	0	1	0	2	0	6	2	8	3	2	0	0	24
2018	0.3	0	0	0	0.2	0.3	2.3	3.2	0	0.6	0	0	6.8
2018	98	88	82	51	119	21	54	97	98	110	138	111	1067
2018	0	17	0	36	0	168	129	86	37	0	8	0	481
2017	4	0	4	0	0	0	0	3	0	0	0	0	11
2017	1.9	0.5	0	0	0.6	0.2	0	0.1	0	0	0	0.3	3.6
2017	27	96	183	147	110	93	151	116	136	63	74	85	1281
2017	18	0	0	15	13	12	0	0	0	0	0	0	58
2016	4	0	0	0	0	0	0	0	3	2	0	0	9
2016	0	0	0	0.2	0	0	4.1	1.8	0	0	0	0	6
2016	167	107	139	65	105	72	137	203	176	145	72	71	1459
2016	0	0	0	0	0	0	7	0	26	0	0	13	46
2015	0	0	5	0	2	0	0	1	0	8	0	0	17
2015	3.5	0.9	0	1.5	3.8	0.7	0.7	0	0.2	0	0	0	11.3
2015	122	101	97	65	36	69	77	102	125	182	105	84	1166
2015	0	0	0	98	114	179	168	303	126	0	0	0	988
2014	0	0	0	0.9	0.9	3.7	2.1	3.4	2.2	0	0	0	13.1
2014	183	160	163	72	73	75	110	99	114	84	134	44	1311
2014	13	0	14	45	0	167	67	103	211	0	1	0	620
2013	0	0	0	8	0	0	0	0	0	2	0	0	10
2013	2	2.3	2.7	1.1	2	4.2	3.6	3.5	0.8	0	0.3	0	22.3
2013	103	124	119	107	134	53	62	107	124	58	134	152	1276
2013	16	38	55	181	252	237	38	46	68	163	0	0	1095
2012	0	0	0	0	0	0	0	0	0	0	3	0	3
2012	1.2	1.1	2.4	3.6	1.9	2.2	0.4	0.8	0	0.3	0.6	1	15.5
2012	112	86	131	78	80	17	138	62	70	7	70	66	916
2012	72	38	15	0	60	26	20	23	17	60	0	0	331
2011	0	0	0	0	0	0	0	0	0	0	0.1	1.2	1.3
2011	65	66	51	89	108	113	158	106	83	97	63	51	1050

Thu 8th Sep Sep 8	Fri 9th Sep Sep 9	Sat 10th Sep Sep 10	Sun 11th Sep Sep 11	Mon 12th Sep Sep 12	Tue 13th Sep Sep 13	Wed 14th Sep Sep 14
-	-	3.3mi, 37:46 Run - Run-Walk Couch to 5k, Week 5, Run 2 === Should have done this during the week but suffered from acute CBA. 30 minutes of run/walk. Had a bit of a problem towards the end with breathing more than my foot so took a longer walk break. Shelfford Fun Run tomorrow might not be so much fun. We'll see. Split Summary === 1) 1km - 7:49(7:49/km) 81cal 7.68/10.65kmph 2) 1km - 6:18(6:18/km) 84cal 9.52/12.09kmph 3) 1km - 6:40(6:40/km) 86cal 9/11.59kmph 4) 1km - 6:00(6:00/km) 87cal 9.99/11.32kmph 5) 1km - 8:07(8:07/km) 81cal 7.4/11.79kmph 6) 0.24km - 2:52(11:57/km) 17cal 5.02/11.69kmph Add a comment	3.2mi, 31:15 Run - Race Shelford 5k === 2:00 run, 1:00 walk. I tried 3:00 on my warm up and it wasn't going to work. I am going to pay for that. I already am. Lots of chums racing and out on the course. Felt nearly human again. Split Summary === 1) 1km - 6:23(6:23/km) 84cal 9.4/12.26kmph 2) 1km - 6:08(6:08/km) 84cal 9.78/12.93kmph 3) 1km - 6:08(6:08/km) 83cal 9.77/12.87kmph 4) 1km - 6:08(6:08/km) 85cal 9.79/12.36kmph 5) 1km - 6:06(6:06/km) 85cal 9.83/14.01kmph 6) 0.08km - 22(4:22/km) 7cal 13.73/13.81kmph Add a comment 0.9mi, 13:50 Run - Warm Up Warm Up === Did a 3:00 race pace effort but lacked the energy for some strides. Split Summary === 1) 1km - 10:01(10:01/km) 75cal 5.99/12.39kmph 2) 0.45km - 3:49(8:29/km) 41cal 7.08/12.56kmph Add a comment	6.4mi, 1:52:51 Walk - General Monday Meander === Not far today. I wanted to stretch my legs a bit but not hurt my foot. My foot hurts anyway byt this didn't seem to make it any worse. I think it's fine as long as I keep walking to less than two hours. Split Summary === 1) 1km - 11:59(11:59/km) 62cal 57/65rpm 5/8.56kmph 2) 1km - 10:46(10:46/km) 61cal 61/63rpm 5.57/8.2kmph 3) 1km - 10:35(10:35/km) 66cal 61/64rpm 5.67/9kmph 4) 1km - 10:45(10:45/km) 65cal 61/65rpm 5.58/8.7kmph 5) 1km - 11:06(11:06/km) 62cal 58/63rpm 5.41/8.83kmph 6) 1km - 11:02(11:02/km) 62cal 60/64rpm 5.44/9.31kmph 7) 1km - 11:00(11:00/km) 62cal 60/64rpm 5.45/6.65kmph 8) 1km - 11:37(11:37/km) 62cal 59/63rpm 5.16/6.52kmph 9) 1km - 10:44(10:44/km) 63cal 61/64rpm 5.59/9.37kmph 10) 1km - 10:59(10:59/km) 58cal 61/65rpm 5.46/7.93kmph 11) 0.22km - 2:17(10:28/km) 13cal 62/65rpm 5.73/8.13kmph Add a comment	2.8mi, 34:41 Run - Intervals Couch to 5k, Week 6, Run 1 === Warm up; 6 x 3:00, 2:00 recoveries; cool down; stretch. Very tired today after poor sleep so my legs were heavier than usual. The last couple of efforts felt like the end of a parkrun PB attempt. It didn’t help that I miscounted and thought the fifth effort was my last. Pleased to have finished. Split Summary === 1) 0.14km - 1:41(12:27/km) 8cal 4.82/5.44kmph 2) 0.51km - 3:00(5:53/km) 45cal 10.19/11.46kmph 3) 0.17km - 2:00(11:42/km) 11cal 5.13/10.38kmph 4) 0.53km - 3:00(5:40/km) 46cal 10.58/11.42kmph 5) 0.17km - 2:00(11:58/km) 11cal 5.01/10.21kmph 6) 0.59km - 3:00(5:07/km) 47cal 11.72/12.63kmph 7) 0.18km - 2:00(11:11/km) 11cal 5.37/11.35kmph 8) 0.59km - 3:00(5:06/km) 53cal 11.76/13.71kmph 9) 0.17km - 2:00(11:55/km) 11cal 5.03/12.23kmph 10) 0.61km - 3:00(4:57/km) 51cal 12.13/12.77kmph 11) 0.16km - 2:00(12:22/km) 11cal 4.85/12.8kmph 12) 0.59km - 3:00(5:03/km) 52cal 11.87/13.1kmph 13) 0.11km - 2:00(17:34/km) 9cal 3.42/13.5kmph 14) 0.01km - 3:00(3:57:18/km) 0.25/1.61kmph Add a comment	4.6mi, 29:39 Bike - Commuting Home Again === Back the most direct route. Split Summary === 1) 5km - 21:26(4:17/km) 153cal 14/30.74kmph 2) 2.45km - 8:13(3:21/km) 76cal 17.92/24.62kmph Add a comment 1.6mi, 1:20:01 Run - Coaching C&C Wheelchair Racers === Coaching session. I set Eleanor a W of 200, 150, 100, 150, 200, 150, 100, 150, 200. Esther and Claire got a short one of 400, 600, 400. Split Summary === 1) 1km - 30:38(30:38/km) 64cal 1.96/88.76kmph 2) 1km - 30:07(30:07/km) 66cal 1.99/33.98kmph 3) 0.6km - 19:16(32:18/km) 40cal 1.86/49.62kmph Add a comment 6.8mi, 36:50 Bike - Commuting To the Track === I picked up the Ridgeback from service today and took it to the track for a spin. It's hard on the wrists. I'd forgotten that. Split Summary === 1) 5km - 16:03(3:13/km) 161cal 18.69/26.91kmph 2) 5km - 17:37(3:31/km) 158cal 17.03/24.96kmph 3) 0.99km - 3:10(3:12/km) 32cal 18.75/24.49kmph Add a comment 5.4mi, 1:36:29 Walk - General Split Summary === 1) 1km - 12:05(12:05/km) 62cal 57/64rpm 4.97/6.99kmph 2) 1km - 11:14(11:14/km) 61cal 61/64rpm 5.34/6.92kmph 3) 1km - 10:37(10:37/km) 62cal 61/65rpm 5.65/7.79kmph 4) 1km - 11:12(11:12/km) 62cal 60/122rpm 5.36/6.28kmph 5) 1km - 11:00(11:00/km) 60cal 60/63rpm 5.45/7.35kmph 6) 1km - 10:55(10:55/km) 61cal 57/63rpm 5.5/6.75kmph 7) 1km - 10:46(10:46/km) 62cal 61/68rpm 5.57/6.92kmph 8) 1km - 10:38(10:38/km) 61cal 62/65rpm 5.64/6.42kmph 9) 0.76km - 8:02(10:33/km) 47cal 62/67rpm 5.68/6.31kmph Add a comment
Thu 15th Sep Sep 15	Fri 16th Sep Sep 16	Sat 17th Sep Sep 17	Sun 18th Sep Sep 18	Mon 19th Sep Sep 19	Tue 20th Sep Sep 20	Wed 21st Sep Sep 21
3.3mi, 1:06:52 Walk - General Thursday at Wandlebury === A Wandlebimble with Lynn, meeting new pup Brandi for the first time. Split Summary === 1) 1km - 13:12(13:12/km) 63cal 50/62rpm 4.55/6.75kmph 2) 1km - 13:24(13:24/km) 63cal 52/64rpm 4.48/7.79kmph 3) 1km - 12:11(12:11/km) 63cal 55/62rpm 4.92/5.98kmph 4) 1km - 12:32(12:32/km) 64cal 56/62rpm 4.79/6.92kmph 5) 1km - 12:25(12:25/km) 63cal 56/110rpm 4.83/7.86kmph 6) 0.24km - 3:08(13:18/km) 15cal 56/60rpm 4.51/5.17kmph Add a comment	3.8mi, 42:57 Run - Run-Walk Couch to 5k, Week 6, Run 2 === Plan said 35:00 of run-walk so that's what I did. Walking warm up then 35:00 on the timer and off around Haslingfield. Bit of a cool down and stretch afterwards. Split Summary === 1) 1km - 7:44(7:44/km) 79cal 7.76/12.06kmph 2) 1km - 6:18(6:18/km) 84cal 9.53/13.37kmph 3) 1km - 7:17(7:17/km) 84cal 8.23/13.3kmph 4) 1km - 6:44(6:44/km) 82cal 8.92/14.24kmph 5) 1km - 7:10(7:10/km) 82cal 8.38/13.44kmph 6) 0.49km - 2:37(5:18/km) 45cal 11.3/12.33kmph 7) 0.68km - 5:07(7:29/km) 54cal 8.01/12.77kmph Add a comment	3.1mi, 36:16 Run - Run-Walk Couch to 5k, Week 6, Run 3 === The Ghost of Cambridge parkrun. 1k run, 1k walk, 1k run, 1k walk, 1k run. Felt horrible at the start but got better as I went on. My foot hurts now, as usual, and hurt more in the walking bits than it did when I was running. Good to finish the week off strongly. Split Summary === 1) 1km - 5:38(5:38/km) 88cal 10.64/11.46kmph 2) 1km - 10:06(10:06/km) 61cal 5.94/11.46kmph 3) 1km - 5:25(5:25/km) 89cal 11.07/12.02kmph 4) 1km - 10:27(10:27/km) 62cal 5.74/11.86kmph 5) 0.93km - 4:39(4:59/km) 83cal 12.04/14.08kmph Add a comment	10.5mi, 3:16:46 Walk - General Sunday Afternoon on the Stour Valley Path === The plan was to go to Kedington and back. I should have stuck with the plan but boredom overtook me and followed a different and longer path back. Footsore now but I think it's mostly ordinary weariness. The plantar pain is either missing, muffled or moved to other parts of my foot and ankle. It was just nice being out. Split Summary === 1) 1km - 11:04(11:04/km) 61cal 60/65rpm 5.43/6.35kmph 2) 1km - 11:18(11:18/km) 61cal 58/63rpm 5.31/7.09kmph 3) 1km - 11:44(11:44/km) 60cal 55/63rpm 5.11/7.76kmph 4) 1km - 11:01(11:01/km) 63cal 59/66rpm 5.45/7.73kmph 5) 1km - 10:47(10:47/km) 61cal 60/63rpm 5.57/6.72kmph 6) 1km - 13:17(13:17/km) 62cal 49/64rpm 4.51/8.7kmph 7) 1km - 11:42(11:42/km) 62cal 56/64rpm 5.13/7.39kmph 8) 1km - 12:39(12:39/km) 63cal 54/67rpm 4.74/7.86kmph 9) 1km - 10:58(10:58/km) 62cal 60/64rpm 5.47/8.16kmph 10) 1km - 13:02(13:02/km) 61cal 49/64rpm 4.61/7.49kmph 11) 1km - 11:16(11:16/km) 61cal 59/64rpm 5.32/7.52kmph 12) 1km - 11:03(11:03/km) 62cal 61/63rpm 5.43/6.38kmph 13) 1km - 11:10(11:10/km) 62cal 58/62rpm 5.37/6.42kmph 14) 1km - 11:27(11:27/km) 63cal 58/64rpm 5.24/9.37kmph 15) 1km - 11:22(11:22/km) 62cal 58/64rpm 5.28/6.99kmph 16) 1km - 13:10(13:10/km) 64cal 54/65rpm 4.56/7.12kmph 17) 0.85km - 9:47(11:29/km) 53cal 58/64rpm 5.23/9.34kmph Add a comment	3.4mi, 35:27 Run - Intervals Couch to 5k, Week 7, Run 1 === Warm up; 5 x 5:00, 2:00 recoveries; cool down; stretch; coffee and cake. I don’t normally log the coffee and cake. Reasonable run, but really wrung the last rep out. I was getting very tired. Foot okay. Split Summary === 1) 0.2km - 2:15(11:20/km) 11cal 5.3/5.85kmph 2) 0.87km - 5:00(5:43/km) 79cal 10.49/11.82kmph 3) 0.19km - 2:00(10:47/km) 11cal 5.56/11.02kmph 4) 0.9km - 5:00(5:32/km) 79cal 10.86/11.96kmph 5) 0.18km - 2:00(11:07/km) 11cal 5.4/10.85kmph 6) 0.92km - 5:00(5:26/km) 82cal 11.06/12.33kmph 7) 0.2km - 2:00(10:02/km) 12cal 5.98/10.99kmph 8) 0.9km - 5:00(5:35/km) 78cal 10.75/12.12kmph 9) 0.18km - 2:00(11:07/km) 12cal 5.39/11.72kmph 10) 0.96km - 5:00(5:12/km) 86cal 11.55/12.73kmph 11) 0.02km - 0:12(8:23/km) 2cal 7.16/11.86kmph 19th Sep 2022, 4:47pm GlennR wrote: I’m sure you know what you’re doing. 19th Sep 2022, 4:49pm RichHL wrote: Rest day tomorrow. Add a comment	3.8mi, 1:05:25 Walk - General Shopping === A wander to Sainsbury's and back. Split Summary === 1) 1km - 11:36(11:36/km) 63cal 57/66rpm 5.17/6.15kmph 2) 1km - 10:39(10:39/km) 61cal 62/66rpm 5.64/6.95kmph 3) 1km - 10:39(10:39/km) 61cal 62/66rpm 5.63/6.52kmph 4) 1km - 10:47(10:47/km) 60cal 61/66rpm 5.57/7.86kmph 5) 1km - 10:39(10:39/km) 62cal 63/67rpm 5.63/9.81kmph 6) 1km - 10:31(10:31/km) 61cal 63/67rpm 5.71/8.77kmph 7) 0.06km - 35(9:58/km) 3cal 62/64rpm 6.02/7.39kmph Add a comment	1.2mi, 1:00:58 Run - Coaching C&C Wheelchair Racers === Coaching session. Split Summary === 1) 1km - 30:52(30:52/km) 64cal 22/92rpm 1.94/9.31kmph 2) 0.97km - 30:06(31:04/km) 65cal 19/123rpm 1.93/17.1kmph Add a comment 4.4mi, 48:23 Run - Run-Walk Couch to 5k, Week 7, Run 2 === Warm up; 40:00 easy run-walk; cool down. Felt okay and obviously went well over 5k in an out and back to Coton Nature Reserve. I didn't think I would get that far, to be honest. Reasonable run but quite tired now. Split Summary === 1) 1km - 7:52(7:52/km) 83cal 7.63/11.29kmph 2) 1km - 6:43(6:43/km) 84cal 8.93/11.46kmph 3) 1km - 6:02(6:02/km) 88cal 9.94/12.12kmph 4) 1km - 6:48(6:48/km) 87cal 8.82/11.86kmph 5) 1km - 6:29(6:29/km) 85cal 9.26/12.39kmph 6) 1km - 5:53(5:53/km) 89cal 10.21/12.97kmph 7) 1km - 7:41(7:41/km) 81cal 7.81/12.19kmph 8) 0.13km - 56(7:14/km) 10cal 8.29/11.39kmph Add a comment
Thu 22nd Sep Sep 22	Fri 23rd Sep Sep 23	Sat 24th Sep Sep 24	Sun 25th Sep Sep 25	Mon 26th Sep Sep 26	Tue 27th Sep Sep 27	Wed 28th Sep Sep 28
-	-	8.2mi, 2:37:10 Walk - General Split Summary === 1) 1km - 12:14(12:14/km) 62cal 58/62rpm 4.91/6.92kmph 2) 1km - 11:22(11:22/km) 62cal 57/62rpm 5.28/7.46kmph 3) 1km - 12:25(12:25/km) 63cal 53/62rpm 4.83/6.31kmph 4) 1km - 11:42(11:42/km) 63cal 56/62rpm 5.13/6.65kmph 5) 1km - 11:43(11:43/km) 63cal 56/62rpm 5.12/7.02kmph 6) 1km - 12:32(12:32/km) 63cal 54/62rpm 4.79/7.89kmph 7) 1km - 13:29(13:29/km) 64cal 48/64rpm 4.45/7.52kmph 8) 1km - 12:37(12:37/km) 62cal 52/63rpm 4.76/6.72kmph 9) 1km - 11:16(11:16/km) 62cal 60/64rpm 5.32/6.69kmph 10) 1km - 11:20(11:20/km) 63cal 60/62rpm 5.3/6.42kmph 11) 1km - 11:21(11:21/km) 62cal 60/63rpm 5.28/6.21kmph 12) 1km - 11:14(11:14/km) 62cal 60/64rpm 5.34/6.72kmph 13) 1km - 11:20(11:20/km) 61cal 60/63rpm 5.29/7.42kmph 14) 0.21km - 2:36(12:27/km) 13cal 60/63rpm 4.82/6.42kmph Add a comment	8.2mi, 2:25:51 Walk - General Split Summary === 1) 1km - 10:59(10:59/km) 61cal 60/64rpm 5.46/6.45kmph 2) 1km - 10:38(10:38/km) 61cal 62/65rpm 5.64/6.69kmph 3) 1km - 10:25(10:25/km) 61cal 62/65rpm 5.76/6.45kmph 4) 1km - 10:39(10:39/km) 59cal 61/65rpm 5.63/7.89kmph 5) 1km - 10:34(10:34/km) 61cal 62/65rpm 5.68/7.59kmph 6) 1km - 11:17(11:17/km) 63cal 62/83rpm 5.32/8.46kmph 7) 1km - 10:41(10:41/km) 64cal 62/65rpm 5.62/8.97kmph 8) 1km - 10:48(10:48/km) 62cal 61/65rpm 5.56/8.9kmph 9) 1km - 12:11(12:11/km) 61cal 57/66rpm 4.92/8.2kmph 10) 1km - 10:46(10:46/km) 64cal 62/66rpm 5.57/9.41kmph 11) 1km - 11:11(11:11/km) 61cal 62/65rpm 5.36/7.49kmph 12) 1km - 11:22(11:22/km) 61cal 61/65rpm 5.28/9.34kmph 13) 1km - 11:45(11:45/km) 62cal 59/66rpm 5.11/7.56kmph 14) 0.24km - 2:34(10:52/km) 14cal 62/64rpm 5.53/7.93kmph 25th Sep 2022, 3:24pm GlennR wrote: I didn’t know it was possible to cross Long Road like that. 26th Sep 2022, 7:29pm RichHL wrote: Which one is Long Road? I wasn't paying attention to the road signs. 26th Sep 2022, 7:32pm GlennR wrote: The long straight road between Coton and Hardwick. Add a comment	-	-	-
Thu 29th Sep Sep 29	Fri 30th Sep Sep 30	Sat 1st Oct Oct 1	Sun 2nd Oct Oct 2	Mon 3rd Oct Oct 3	Tue 4th Oct Oct 4	Wed 5th Oct Oct 5
3.4mi, 41:57 Run - Run-Walk Couch to 5k, Week 7, Run 3 === I have struggled a bit this week. This is the run I should have done last Friday but I was poorly then and I've just got back to it. Warm up; 2k run, 1k walk, 2k run. A bit breathless and wheezy after the first bit but fine at the end, more or less. Split Summary === 1) 0.13km - 2:02(15:48/km) 8cal 3.8/4.77kmph 2) 1km - 6:00(6:00/km) 90cal 10.01/10.85kmph 3) 1km - 5:40(5:40/km) 90cal 10.6/11.66kmph 4) 1km - 12:08(12:08/km) 64cal 4.94/10.95kmph 5) 1km - 5:55(5:55/km) 89cal 10.15/10.83kmph 6) 1km - 5:34(5:34/km) 88cal 10.77/11.53kmph 7) 0.37km - 4:39(12:42/km) 24cal 4.72/11.56kmph Add a comment	-	2.5mi, 27:59 Run - General Saturday Afternoon in Beckton === Not quite as planned. 2x10:00 with walk breaks in the second part. 2:00 recoveries. Low on energy today. Still, it’s better than nothing at all. Split Summary === 1) 0.48km - 5:13(10:56/km) 135/150bpm [1477b/km] 44cal 5.49/12.93kmph 2) 1.79km - 10:00(5:36/km) 179/192bpm [1002b/km] 144cal 10.71/12.53kmph 3) 0.17km - 2:00(12:05/km) 171/190bpm [2065b/km] 28cal 4.97/11.72kmph 4) 1.58km - 10:00(6:19/km) 184/193bpm [1163b/km] 148cal 9.5/13.74kmph 5) 0.06km - 46(13:21/km) 176/184bpm [2351b/km] 11cal 4.49/5.61kmph Add a comment	-	-	-	-

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RichHL M55 East Lothian

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RichHL
M55 East Lothian