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bonners M50
-
Races
115 -
Miles
12109 -
Miles
248 -
Mile
6:36 -
5k
19:27 -
5M
33:03 -
10k
41:00 -
10M
1:11:21 -
Half
1:32:12 -
Mara
3:40:36
About Me
March 2018, thought perhaps I should change this. Still getting older, but still chasing those pbs. In the last 12 months I've had a bad motorcycle crash, come back and joined my first ever running club, got pbs at 5k, 5 mile, 10k and HM, but am still chasing that ever elusive 5k sub 20 minute time. I will be going all out for that this year. After that, I may be upping the mileage and doing the whole marathon thing again.
May 2018, update, after 3 years of trying, have finally smashed my 5k pb and have now got it down to 19:27
May 2018, update, after 3 years of trying, have finally smashed my 5k pb and have now got it down to 19:27
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2010 | 2011 | 2012 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 1 | 6:36
6:36/mi
|
0.00 | 6:36 | |||||||||
4km | 2 | 15:53
6:23/mi
|
0.00 | 15:53 | 17:46 | ||||||||
3mi | 1 | 18:22
6:12/mi
|
0.00 | 18:22 | |||||||||
5km | 31 | 19:27
6:16/mi
|
0.00 | 21:36 | 20:07 | 20:06 | 19:27 | 19:28 | 21:09 | ||||
4mi | 1 | 27:00
6:45/mi
|
0.00 | 27:00 | |||||||||
4.7mi | 1 | 30:40
6:36/mi
|
0.00 | 30:40 | |||||||||
5mi | 1 | 33:06
6:38/mi
|
0.00 | 33:06 | |||||||||
5mi | 10 | 33:03
6:37/mi
|
0.00 | 36:21 | 34:47 | 33:57 | 33:26 | 33:03 | |||||
5.4mi | 2 | 36:37
6:47/mi
|
0.00 | 36:37 | |||||||||
10km | 21 | 41:00
6:36/mi
|
0.00 | 49:15 | 43:21 | 51:47 | 42:58 | 41:44 | 41:53 | 41:00 | 41:29 | ||
6.8mi | 5 | 47:36
7:00/mi
|
0.00 | 48:49 | 48:18 | 49:11 | 47:36 | ||||||
9.5mi | 1 | 1:07:11
7:04/mi
|
0.00 | 1:07:11 | |||||||||
9.8mi | 1 | 1:09:15
7:04/mi
|
0.00 | 1:09:15 | |||||||||
10mi | 7 | 1:11:21
7:08/mi
|
0.00 | 1:18:28 | 1:18:18 | 1:20:21 | 1:13:53 | 1:11:39 | 1:11:21 | ||||
10.7mi | 1 | 1:17:42
7:16/mi
|
0.00 | 1:17:42 | |||||||||
12.3mi | 1 | 1:30:27
7:21/mi
|
0.00 | 1:30:27 | |||||||||
13.1mi | 17 | 1:32:12
7:02/mi
|
0.00 | 2:02:58 | 1:44:29 | 1:43:48 | 1:38:08 | 1:33:47 | 1:36:26 | 1:33:32 | 1:32:12 | ||
26.2mi | 2 | 3:40:36
8:25/mi
|
0.00 | 4:40:00 | 3:40:36 |
2020 |
Distance | Date | Result | WAVA |
North Wales Virtual Road Relays 4k | 4km | 28 Nov | 17:46 | 63.43% |
North Wales Virtual 5K | 5km | 24 Oct | 21:16 | 69.90% |
The Doctor K Cup | 5km | 17 Oct | 21:09 | 70.28% |
Borders League - Wrexham | 5.84mi | 15 Mar | 0.00% | |
Rhyl 10 Mile | 10mi | 22 Feb | 1:11:21 | 69.02% |
North Wales xc league, Oswestry | 5.28mi | 1 Feb | 41:53 | 60.69% |
Twin Piers 10K | 10km | 18 Jan | 41:29 | 72.42% |
Border League Abergele | 4.99mi | 12 Jan | 33:06 | 72.58% |
North Wales xc championships | 4.75mi | 4 Jan | 0.00% | |
2019 |
Distance | Date | Result | WAVA |
Borders League Birkenhead Park | 5.4mi | 1 Dec | 36:37 | 71.00% |
North Wales xc league, Dolgellau | 6mi | 23 Nov | 47:07 | 61.57% |
Conwy Half Marathon | 13.1mi | 17 Nov | 1:34:25 | 69.01% |
Border League - Deeside | 4.4mi | 10 Nov | 29:14 | 72.47% |
Abergele 5 Mile Road Race | 5mi | 3 Nov | 33:27 | 71.97% |
North Wales XC League - Colwyn Bay | 5.3mi | 19 Oct | 49:24 | 51.65% |
Border League - Caernarfon | 10km | 13 Oct | 42:40 | 70.41% |
North Wales XC League - Wrexham | 5.5mi | 5 Oct | 39:20 | 67.32% |
North Wales Road Relay Champs | 4km | 15 Sep | 15:53 | 70.38% |
Lake Vyrnwy Half Marathon | 13.1mi | 8 Sep | 1:32:12 | 70.66% |
Mid-Cheshire 5K | 5km | 29 Aug | 19:58 | 73.88% |
Caernarfon 10k | 10km | 7 Aug | 41:50 | 71.81% |
Helena Tipping Memorial 10K | 10km | 28 Jul | 42:27 | 70.77% |
Race the Train | 5km | 24 Jul | 0.00% | |
The Fairy Freckled Cow Trail Race | 6.8mi | 7 Jul | 47:36 | 68.49% |
Felenheli 10k | 10km | 3 Jul | 41:00 | 72.66% |
Rhyl Runfest 5k | 5km | 23 Jun | 19:54 | 73.57% |
Welsh Castles Relay, Stage 11 (revised for 2019) | 10.7mi | 9 Jun | 1:17:42 | 67.23% |
Llyn Brenig 9.5 miles Trail Race (and Canicross) | 9.5mi | 2 Jun | 1:07:11 | 68.93% |
Deganwy Dash | 5mi | 31 May | 33:24 | 71.49% |
Bodelwyddan Castle parkrun | 5km | 25 May | 21:19 | 68.68% |
Essar Chester Half Marathon | 13.1mi | 19 May | 1:36:16 | 67.10% |
Christleton 5k | 5km | 17 May | 19:28 | 75.21% |
Pont y Bala parkrun | 5km | 11 May | 19:58 | 73.33% |
Woodbank parkrun | 5km | 4 May | 21:40 | 67.57% |
Borders League - Ffrith | 4mi | 24 Apr | 27:00 | 69.81% |
The Llandudno Easter 5k Promenade Dash | 5km | 20 Apr | 20:33 | 71.24% |
Essar Chester Spring 5 | 5mi | 10 Apr | 33:03 | 72.25% |
Borders League Hope/Caergwrle | 5mi | 31 Mar | 34:46 | 68.68% |
Border League Birkenhead Park | 5.4mi | 3 Mar | 37:41 | 68.44% |
Rhyl 10 Mile | 10mi | 23 Feb | 1:11:39 | 68.14% |
Beat the Train | 6.8mi | 17 Feb | 59:15 | 55.02% |
Nick Beer 10k | 10km | 10 Feb | 44:09 | 67.48% |
Borders League 3 Tattenhall | 6mi | 27 Jan | 43:44 | 65.78% |
Twin Piers 10K | 10km | 19 Jan | 43:55 | 67.84% |
North Wales XC, Northop | 4.8mi | 12 Jan | 37:19 | 61.43% |
2018 |
Distance | Date | Result | WAVA |
MBNA Chester Marathon | 26.2mi | 7 Oct | 3:40:36 | 61.66% |
Plas Menai to Caernarfon 5k | 5km | 22 Aug | 19:47 | 74.00% |
Race the Train | 2.96mi | 18 Jul | 18:22 | 75.95% |
Y Felinheli 10k | 10km | 4 Jul | 41:55 | 70.48% |
The Fairy Freckled Cow Trail Race | 6.8mi | 1 Jul | 49:11 | 65.74% |
Runfest Wales Half Marathon | 13.1mi | 23 Jun | 1:33:32 | 68.47% |
Torbay Velopark parkrun | 5km | 16 Jun | 19:56 | 72.90% |
Welsh Castles Relay, Stage 20 | 9.8mi | 10 Jun | 1:09:15 | 68.51% |
Deganwy Dash | 5mi | 1 Jun | 33:54 | 69.87% |
Conwy parkrun | 5km | 26 May | 20:00 | 72.65% |
Christleton 5k | 5km | 18 May | 19:27 | 74.71% |
Ffrith 5k | 5km | 13 May | 19:40 | 73.89% |
Big Rock 10K | 10km | 5 May | 41:53 | 70.54% |
Borders League, Deeside | 4.65mi | 25 Apr | 30:40 | 71.83% |
Essar Chester Spring 5 | 5mi | 11 Apr | 33:26 | 70.84% |
Border League - Mold | 5mi | 8 Apr | 34:07 | 69.42% |
Llandudno Easter 5k | 5km | 31 Mar | 20:17 | 71.64% |
Denbighshire 10k | 10km | 25 Mar | 44:38 | 66.19% |
Birkenhead parkrun | 5km | 10 Mar | 20:03 | 72.47% |
Village Bakery Half Marathon | 13.1mi | 25 Feb | 1:33:42 | 68.34% |
Borders League Caernarfon | 10km | 18 Feb | 42:47 | 69.05% |
Nick Beer 10k | 10km | 11 Feb | 43:40 | 67.66% |
2017 |
Distance | Date | Result | WAVA |
Bangor XC | 5.5mi | 25 Nov | 46:31 | 56.01% |
Llandudno XC | 5.5mi | 21 Oct | 50:18 | 51.80% |
Caernarfon 10k | 10km | 3 Sep | 41:44 | 70.79% |
Caernarfon to Plas Menai 5k | 5km | 23 Aug | 20:06 | 72.29% |
Chirk Castle Half Marathon | 13.1mi | 9 Jul | 1:46:27 | 59.65% |
Llanfairpwll 5k | 5km | 5 Jul | 20:29 | 70.41% |
The Fairy Freckled Cow Trail Race | 6.8mi | 2 Jul | 48:18 | 66.40% |
Y Felinheli 10k | 10km | 28 Jun | 42:21 | 69.20% |
Runfest Wales Half Marathon | 13.1mi | 24 Jun | 1:36:26 | 65.84% |
Welsh Castles Relay, Stage 11 | 12.3mi | 11 Jun | 1:30:27 | 65.79% |
Deganwy Dash | 5mi | 2 Jun | 33:57 | 69.21% |
Ffrith 5k | 5km | 7 May | 20:53 | 69.06% |
Big Rock 10K | 10km | 29 Apr | 44:05 | 66.47% |
Twin Piers 10k | 10km | 21 Jan | 43:41 | 67.08% |
2016 |
Distance | Date | Result | WAVA |
Conwy Half Marathon | 13.1mi | 20 Nov | 1:34:54 | 66.91% |
Abergele 5 Mile Road Race | 5mi | 30 Oct | 34:47 | 67.55% |
The Fairy Freckled Cow Trail Race | 6.8mi | 3 Jul | 48:49 | 65.16% |
Runfest Wales Half Marathon | 13.1mi | 25 Jun | 1:33:47 | 67.13% |
Conwy parkrun | 5km | 18 Jun | 20:07 | 71.17% |
Conwy parkrun | 5km | 19 Mar | 20:10 | 70.99% |
Conwy parkrun | 5km | 12 Mar | 20:26 | 70.06% |
Conwy parkrun | 5km | 5 Mar | 20:35 | 69.55% |
Conwy parkrun | 5km | 27 Feb | 20:44 | 69.05% |
Rhyl 10 mile | 10mi | 21 Feb | 1:13:53 | 64.44% |
Nick Beer 10k | 10km | 7 Feb | 43:51 | 66.28% |
Twin Piers 10k | 10km | 23 Jan | 42:58 | 67.65% |
Conwy parkrun | 5km | 2 Jan | 20:59 | 68.23% |
2015 |
Distance | Date | Result | WAVA |
Abergele 5 Mile Road Race | 5mi | 1 Nov | 36:21 | 64.13% |
Conwy parkrun | 5km | 31 Oct | 21:36 | 66.28% |
Conwy parkrun | 5km | 10 Oct | 22:11 | 64.54% |
Conwy parkrun | 5km | 19 Sep | 22:12 | 64.49% |
Conwy parkrun | 5km | 12 Sep | 22:31 | 63.58% |
Conwy parkrun | 5km | 5 Sep | 22:44 | 62.97% |
Conwy parkrun | 5km | 29 Aug | 23:16 | 61.53% |
2014 |
Distance | Date | Result | WAVA |
North Wales Half Marathon | 13.1mi | 3 Aug | 1:50:40 | 56.42% |
Runfest Wales half marathon | 13.1mi | 29 Jun | 1:38:08 | 63.10% |
Chester half marathon | 13.1mi | 18 May | 1:43:01 | 60.11% |
Rhyl 10 Mile Race | 10mi | 23 Feb | 1:20:21 | 58.28% |
Southport Mad Dog 10K | 10km | 9 Feb | 51:47 | 55.23% |
2012 |
Distance | Date | Result | WAVA |
Stockport 10 | 10mi | 9 Dec | 1:18:18 | 59.33% |
The BIG Fetch Mile | 1mi | 10 Nov | 6:36 | 60.84% |
Torbay Half Marathon | 13.1mi | 24 Jun | 1:43:49 | 58.68% |
Freckleton Half Marathon | 13.1mi | 17 Jun | 1:43:48 | 58.69% |
Southport Mad Dog 10k | 10km | 12 Feb | 43:21 | 64.94% |
2011 |
Distance | Date | Result | WAVA |
Stockport 10 | 10mi | 11 Dec | 1:21:16 | 56.70% |
MBNA Chester Marathon | 26.2mi | 9 Oct | 4:40:00 | 45.82% |
Fleetwood Half Marathon | 13.1mi | 28 Aug | 1:45:12 | 57.91% |
Torbay Half Marathon | 13.1mi | 19 Jun | 1:44:29 | 57.86% |
Llandudno 10 mile race | 10mi | 22 May | 1:18:28 | 58.26% |
2010 |
Distance | Date | Result | WAVA |
Freckleton Half Marathon | 13.1mi | 20 Jun | 2:02:58 | 48.82% |
Great Manchester Run | 10km | 16 May | 49:15 | 56.27% |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2021 | 35 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 35 |
2021 | 93 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 93 |
2020 | 188 | 160 | 74 | 155 | 164 | 161 | 143 | 90 | 89 | 110 | 8 | 45 | 1387 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 87 | 68 | 155 |
2019 | 159 | 157 | 188 | 185 | 194 | 192 | 147 | 207 | 176 | 191 | 147 | 201 | 2144 |
2018 | 144 | 142 | 168 | 176 | 183 | 170 | 207 | 259 | 212 | 84 | 10 | 72 | 1826 |
2017 | 137 | 46 | 4 | 124 | 164 | 147 | 111 | 133 | 106 | 78 | 148 | 104 | 1302 |
2016 | 69 | 77 | 80 | 21 | 111 | 112 | 100 | 72 | 83 | 128 | 137 | 124 | 1113 |
2015 | 19 | 67 | 84 | 0 | 0 | 6 | 0 | 43 | 65 | 51 | 72 | 86 | 494 |
2014 | 114 | 86 | 139 | 147 | 137 | 157 | 153 | 106 | 38 | 52 | 32 | 63 | 1225 |
2013 | 96 | 60 | 12 | 33 | 30 | 24 | 58 | 22 | 49 | 46 | 55 | 82 | 568 |
2012 | 117 | 89 | 55 | 107 | 105 | 76 | 62 | 54 | 91 | 64 | 58 | 79 | 958 |
2011 | 31 | 51 | 96 | 70 | 91 | 80 | 89 | 145 | 143 | 89 | 69 | 103 | 1058 |
Mon 28th Dec
Dec 28
|
Tue 29th Dec
Dec 29
|
Wed 30th Dec
Dec 30
|
Thu 31st Dec
Dec 31
|
Fri 1st Jan
Jan 1
|
Sat 2nd Jan
Jan 2
|
Sun 3rd Jan
Jan 3
|
Another pain free brisk four miles. This despite getting bashed on the elbow from behind by a cyclist
=== 1) 1m - 7:59(7:59/m) 145/160bpm 125cal 7.52/7.87mph 2) 1m - 7:38(7:38/m) 159/171bpm 132cal 7.85/8.72mph 3) 1m - 7:06(7:06/m) 164/168bpm 126cal 8.46/9.91mph 4) 1m - 8:02(8:02/m) 166/175bpm 144cal 7.47/9.06mph 5) 0.01m - 9(12:49/m) 175/176bpm 2cal 4.68/7.45mph 29th Dec 2020, 2:00pm
Steven McC wrote: I'm really pleased to hear you're starting to have some pain free runs again :-) 29th Dec 2020, 7:06pm
SeanMc wrote: well done :-)![]() |
Split Summary
=== 1) 1m - 17:00(17:00/m) 103/116bpm 125cal 54/58rpm 3.53/4.19mph 2) 1m - 16:46(16:46/m) 95/104bpm 89cal 54/59rpm 3.58/4.97mph 3) 1m - 17:18(17:18/m) 100/113bpm 101cal 53/72rpm 3.47/4.34mph 4) 1m - 17:09(17:09/m) 105/119bpm 106cal 53/59rpm 3.5/4.49mph 5) 0.17m - 3:30(20:53/m) 104/110bpm 20cal 55/59rpm 2.87/4.44mph ![]()
Tough this morning, strong northerly that seemed to be against both ways
=== 1) 1m - 9:32(9:32/m) 129/137bpm 124cal 6.29/6.53mph 2) 1m - 9:11(9:11/m) 133/139bpm 121cal 6.53/6.95mph 3) 1m - 8:47(8:47/m) 137/142bpm 119cal 6.83/7.16mph 4) 1m - 8:59(8:59/m) 134/138bpm 104cal 6.68/6.89mph 5) 0.01m - 5(8:07/m) 133/134bpm 1cal 7.39/6.78mph |
Split Summary
=== 1) 1m - 18:30(18:30/m) 83/94bpm 80cal 53/62rpm 3.24/4.34mph 2) 1m - 17:11(17:11/m) 91/135bpm 92cal 53/59rpm 3.49/4.51mph 3) 1m - 17:12(17:12/m) 88/97bpm 78cal 53/59rpm 3.49/4.49mph 4) 1m - 17:21(17:21/m) 110/158bpm 136cal 54/60rpm 3.46/4.4mph 5) 0.78m - 13:07(16:46/m) 87/94bpm 50cal 55/61rpm 3.58/4.34mph ![]() |
Walk to see in the new year
=== 1) 1m - 18:54(18:54/m) 98/117bpm 124cal 54/60rpm 3.18/4.95mph 2) 1m - 16:57(16:57/m) 96/107bpm 95cal 53/59rpm 3.54/4.3mph 3) 0.04m - 50(19:02/m) 93/96bpm 4cal 54/57rpm 3.15/3.57mph ![]()
Post dentist run. Bit swollen and achy but a huge improvement on running with toothache. A positive run to finish the year
=== 1) 1m - 7:53(7:53/m) 150/161bpm 128cal 7.6/8.75mph 2) 1m - 7:38(7:38/m) 160/165bpm 133cal 7.86/8.18mph 3) 1m - 7:34(7:34/m) 161/167bpm 131cal 7.93/8.93mph 4) 1m - 7:51(7:51/m) 159/163bpm 134cal 7.64/8.04mph 5) 0.01m - 6(7:21/m) 158/158bpm 1cal 8.16/7.22mph 31st Dec 2020, 3:34pm
Velociraptor wrote: Well done :) There's nothing to beat the feeling of being cured of toothache.![]() |
First run of the new year. Nice and slow so upped to five miles. Will leave at that level again for a couple of weeks. Felt strong after work as well
=== 1) 1m - 8:45(8:45/m) 138/147bpm 128cal 6.86/8.01mph 2) 1m - 8:26(8:26/m) 144/153bpm 129cal 7.12/7.35mph 3) 1m - 8:18(8:18/m) 146/157bpm 128cal 7.23/8.31mph 4) 1m - 8:24(8:24/m) 146/157bpm 125cal 7.14/7.35mph 5) 1m - 9:07(9:07/m) 141/154bpm 118cal 6.58/8.25mph 6) 0.23m - 2:06(9:17/m) 140/149bpm 24cal 6.47/6.89mph 1st Jan 2021, 4:31pm
Velociraptor wrote: Good to see you starting to build up again :)1st Jan 2021, 4:49pm
bonners wrote: Thanks, a sneaky trader buy I reckon, would imagine my 90 mileage might start to slowly build by the middle of January 1st Jan 2021, 5:05pm
Velociraptor wrote: I'll add you to my collection of long-termers in the morning :)1st Jan 2021, 6:42pm
SeanMc wrote: well done3rd Jan 2021, 12:41am
Steven McC wrote: Well done Simon, good start to the year. Just need to get some pain free running in and the fitness will come back :-)![]() |
-
|
Bit of a plod, with a tough wind and back a bit twingey after taking the site down at work. Lovely fresh evening.
=== 1) 1m - 8:49(8:49/m) 135/145bpm 125cal 6.81/7.91mph 2) 1m - 8:47(8:47/m) 145/151bpm 137cal 6.83/7.08mph 3) 1m - 8:27(8:27/m) 141/156bpm 121cal 7.1/7.6mph 4) 1m - 8:24(8:24/m) 151/159bpm 135cal 7.14/7.51mph 5) 0.01m - 5(7:38/m) 145/145bpm 1cal 7.87/7.41mph ![]() |
Mon 4th Jan
Jan 4
|
Tue 5th Jan
Jan 5
|
Wed 6th Jan
Jan 6
|
Thu 7th Jan
Jan 7
|
Fri 8th Jan
Jan 8
|
Sat 9th Jan
Jan 9
|
Sun 10th Jan
Jan 10
|
Split Summary
=== 1) 1m - 18:06(18:06/m) 141/170bpm 263cal 54/60rpm 3.32/4.68mph 2) 1m - 17:12(17:12/m) 121/161bpm 130cal 53/59rpm 3.49/4.7mph 3) 1m - 16:28(16:28/m) 116/149bpm 100cal 54/59rpm 3.64/4.84mph 4) 1m - 17:12(17:12/m) 113/121bpm 97cal 53/59rpm 3.49/4.3mph 5) 0.76m - 12:44(16:49/m) 112/124bpm 74cal 53/60rpm 3.57/4.59mph ![]()
First bike ride of the new year, bit of investigation of the area where we're moving to. All thoroughly lovely, but my hands and feet will need chipping to defrost 😁
=== 1) 1m - 6:20(6:20/m) 102/118bpm 48cal 9.48/12.13mph 2) 1m - 6:52(6:52/m) 115/137bpm 66cal 8.75/12.73mph 3) 1m - 6:09(6:09/m) 137/154bpm 87cal 9.76/12.59mph 4) 1m - 7:09(7:09/m) 110/136bpm 50cal 8.39/10.73mph 5) 1m - 7:37(7:37/m) 120/152bpm 68cal 7.87/9.5mph 6) 1m - 6:39(6:39/m) 138/155bpm 89cal 9.01/12.4mph 7) 1m - 6:43(6:43/m) 114/145bpm 42cal 8.94/11.48mph 8) 1m - 6:22(6:22/m) 109/148bpm 32cal 9.42/12.4mph 9) 1m - 6:18(6:18/m) 108/122bpm 31cal 9.52/13.52mph 10) 1m - 6:52(6:52/m) 121/148bpm 58cal 8.74/12.23mph 11) 1m - 6:33(6:33/m) 122/149bpm 59cal 9.16/14.03mph 12) 1m - 6:11(6:11/m) 124/153bpm 59cal 9.69/13.25mph 13) 1m - 5:22(5:22/m) 130/147bpm 55cal 11.19/16.22mph 14) 1m - 5:52(5:52/m) 123/145bpm 51cal 10.23/15.9mph 15) 1m - 4:11(4:11/m) 142/151bpm 58cal 14.32/17.18mph 16) 1m - 4:19(4:19/m) 140/148bpm 56cal 13.9/17.45mph 17) 1m - 4:23(4:23/m) 119/143bpm 28cal 13.68/18.16mph 18) 1m - 4:25(4:25/m) 134/140bpm 48cal 13.57/18.3mph 19) 1m - 4:13(4:13/m) 134/141bpm 43cal 14.2/18.54mph 20) 1m - 4:05(4:05/m) 123/133bpm 26cal 14.72/18.32mph 21) 1m - 5:06(5:06/m) 118/127bpm 27cal 11.76/16.2mph 22) 1m - 4:36(4:36/m) 119/127bpm 27cal 13.04/16.53mph 23) 1m - 4:49(4:49/m) 120/130bpm 29cal 12.46/16.68mph 24) 0.67m - 4:18(6:24/m) 107/122bpm 17cal 9.38/18.1mph 4th Jan 2021, 2:22pm
Velociraptor wrote: Nice! But yes, winter cycling is hard on the hands and feet.![]() |
Split Summary
=== 1) 1m - 16:51(16:51/m) 99/109bpm 116cal 54/59rpm 3.56/4.51mph 2) 1m - 17:19(17:19/m) 106/155bpm 124cal 54/107rpm 3.47/4.49mph 3) 1m - 16:49(16:49/m) 99/133bpm 93cal 55/109rpm 3.57/6.22mph 4) 1.01m - 16:52(16:46/m) 93/108bpm 77cal 54/59rpm 3.58/4.68mph ![]()
Lovely flat circular around Llandudno, post vaccination run, last valid reason to come to Llandudno probably for a couple of months, so thought I'd make the most of it. Felt really good and felt like doing some climbing, but was good and resisted the temptation and carried on with my gradual increase.
=== 1) 1m - 8:00(8:00/m) 140/161bpm 119cal 7.51/8.29mph 2) 1m - 8:03(8:03/m) 152/168bpm 132cal 7.46/8.1mph 3) 1m - 8:03(8:03/m) 152/162bpm 131cal 7.45/8.04mph 4) 1m - 8:11(8:11/m) 156/165bpm 137cal 7.33/8.01mph 5) 1m - 8:18(8:18/m) 157/161bpm 138cal 7.23/7.43mph 6) 0.02m - 8(7:04/m) 156/156bpm 2cal 8.5/7.26mph |
Split Summary
=== 1) 1m - 17:38(17:38/m) 86/144bpm 88cal 54/59rpm 3.4/4.32mph 2) 1m - 17:03(17:03/m) 80/109bpm 62cal 54/59rpm 3.52/4.34mph 3) 1m - 18:29(18:29/m) 76/88bpm 56cal 52/60rpm 3.25/4.57mph 4) 0.2m - 3:24(17:19/m) 81/93bpm 12cal 53/56rpm 3.47/4.05mph ![]() |
Bit of a beach plod to avoid all the ice. Beautiful morning
=== 1) 1m - 9:09(9:09/m) 132/158bpm 125cal 6.56/7.28mph 2) 1m - 8:45(8:45/m) 145/158bpm 137cal 6.86/7.24mph 3) 1m - 8:32(8:32/m) 147/156bpm 133cal 7.03/8.1mph 4) 1m - 9:04(9:04/m) 146/154bpm 134cal 6.61/7.49mph 5) 0.91m - 8:28(9:16/m) 148/165bpm 126cal 6.47/7.1mph 7th Jan 2021, 12:43pm
Velociraptor wrote: Good choice :) Icy here too.7th Jan 2021, 12:58pm
bonners wrote: Yup, seen you've been on the treadmill ![]() |
Utterly invigorating. After a long day stood in a snowy car park, a plod along the seafront with the sea blowing over the wall and an easterly blasting my face. Great fun. Frozen.
=== 1) 1m - 9:10(9:10/m) 127/137bpm 115cal 6.54/6.8mph 2) 1m - 9:08(9:08/m) 134/139bpm 119cal 6.57/6.93mph 3) 1m - 9:48(9:48/m) 134/145bpm 120cal 6.13/6.7mph 4) 1m - 9:20(9:20/m) 137/143bpm 119cal 6.43/6.76mph 5) 0.2m - 1:45(8:55/m) 133/139bpm 18cal 6.73/6.64mph |
Split Summary
=== 1) 1m - 18:15(18:15/m) 85/113bpm 85cal 55/80rpm 3.29/4.61mph 2) 1m - 17:08(17:08/m) 78/81bpm 58cal 54/60rpm 3.5/4.55mph 3) 1m - 17:02(17:02/m) 98/141bpm 104cal 54/59rpm 3.52/4.61mph 4) 1m - 18:03(18:03/m) 104/146bpm 114cal 56/78rpm 3.32/4.24mph 5) 1m - 18:14(18:14/m) 101/108bpm 99cal 54/61rpm 3.29/4.32mph 6) 0.53m - 9:58(18:42/m) 94/107bpm 45cal 54/60rpm 3.21/4.44mph ![]() |
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Mon 11th Jan
Jan 11
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Tue 12th Jan
Jan 12
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Wed 13th Jan
Jan 13
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Thu 14th Jan
Jan 14
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Fri 15th Jan
Jan 15
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Sat 16th Jan
Jan 16
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Sun 17th Jan
Jan 17
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Split Summary
=== 1) 1m - 17:36(17:36/m) 83/97bpm 78cal 55/59rpm 3.41/4.36mph 2) 1m - 16:30(16:30/m) 86/119bpm 74cal 56/61rpm 3.64/4.78mph 3) 1m - 16:57(16:57/m) 82/116bpm 64cal 55/69rpm 3.54/4.8mph 4) 1m - 16:59(16:59/m) 78/89bpm 55cal 54/59rpm 3.53/4.72mph 5) 0.61m - 17:18(28:17/m) 71/98bpm 42cal 55/62rpm 2.12/8.06mph ![]() |
First run for a few days. Found work particularly tough on the legs this week, so decided to wait until days off to run. Bit sore now, but glad to still be running
=== 1) 1m - 8:51(8:51/m) 135/148bpm 124cal 6.78/7.6mph 2) 1m - 8:31(8:31/m) 141/147bpm 124cal 7.04/7.6mph 3) 1m - 8:58(8:58/m) 141/155bpm 125cal 6.7/7.37mph 4) 1m - 8:07(8:07/m) 155/161bpm 133cal 7.39/7.87mph 5) 1m - 8:58(8:58/m) 146/156bpm 125cal 6.69/7.24mph 6) 0.42m - 3:24(8:04/m) 150/158bpm 50cal 7.44/8.22mph |
Splashpoint 10k. Really tough again, legs and feet sore, feel like I'm going backwards again. Beginning to really struggle mentally with it now. Keep trying to be positive, but I haven't actually enjoyed a run for about four months due to always being in pain
=== 1) 1m - 9:01(9:01/m) 117/123bpm 95cal 6.65/7.2mph 2) 1m - 7:55(7:55/m) 113/124bpm 68cal 7.57/8.45mph 3) 1m - 8:12(8:12/m) 112/117bpm 65cal 7.32/7.56mph 4) 1m - 7:54(7:54/m) 128/173bpm 86cal 7.6/8.14mph 5) 1m - 8:32(8:32/m) 154/159bpm 142cal 7.03/8.35mph 6) 1m - 9:27(9:27/m) 153/161bpm 151cal 6.35/6.95mph 7) 0.25m - 2:15(9:02/m) 160/169bpm 38cal 6.64/6.85mph 13th Jan 2021, 12:29pm
Velociraptor wrote: You've got some talent for this stupid sport we do and I wish I had an answer that would put things right for you :(13th Jan 2021, 12:39pm
bonners wrote: Thanks I'll get there. My log is my semi-blog, so I try to put my thoughts down straight after my run, because of that they can be a bit more extreme whilst the adrenaline is still flowing. The issue at the moment is that I'm looking back to 12 months ago when I was at the peak of my fitness and doing a direct comparison with the state I'm in now 13th Jan 2021, 6:56pm
SeanMc wrote: 1) You're running so thats a great positive. 2) we all go up and down, comparing to a year ago is never helpful, I'm going great at the moment but I know that won't last for ever and I will go down again, thats running! 3) I had plantar fachietis in 2011/12 and it took 18 months to settle BUT IT DID SETTLE, and always does. I appreciate the frustration but the key is ..yu will get better, look forward to that but back. 13th Jan 2021, 8:46pm
bonners wrote: Thanks Sean, yup it is frustrating. Might have another rest for a couple of weeks and just cycle and walk maybe ![]() |
Split Summary
=== 1) 1m - 5:17(5:17/m) 123/158bpm 61cal 11.34/13.8mph 2) 1m - 4:28(4:28/m) 128/155bpm 55cal 13.44/16.53mph 3) 1m - 4:00(4:00/m) 118/131bpm 37cal 14.98/16.99mph 4) 1m - 4:38(4:38/m) 110/145bpm 34cal 12.93/15.82mph 5) 1m - 4:44(4:44/m) 124/140bpm 49cal 12.69/16.55mph 6) 1m - 4:45(4:45/m) 131/151bpm 55cal 12.65/16.78mph 7) 1m - 5:18(5:18/m) 126/166bpm 52cal 11.32/19.91mph 8) 1m - 4:36(4:36/m) 111/115bpm 24cal 13.05/20.75mph 9) 1m - 5:00(5:00/m) 149/170bpm 75cal 12.01/13.9mph 10) 1m - 5:40(5:40/m) 147/158bpm 82cal 10.59/13.61mph 11) 1m - 5:28(5:28/m) 102/140bpm 30cal 10.97/14.67mph 12) 1m - 5:42(5:42/m) 84/128bpm 17cal 10.52/12.73mph 13) 1m - 7:01(7:01/m) 86/128bpm 21cal 8.56/19.85mph 14) 1m - 4:26(4:26/m) 104/139bpm 24cal 13.54/19.39mph 15) 1m - 4:29(4:29/m) 115/144bpm 34cal 13.37/16.43mph 16) 1m - 5:42(5:42/m) 127/153bpm 61cal 10.51/16.64mph 17) 1m - 5:11(5:11/m) 129/143bpm 55cal 11.56/15.82mph 18) 1m - 4:44(4:44/m) 126/139bpm 44cal 12.7/18.91mph 19) 1m - 5:02(5:02/m) 114/138bpm 30cal 11.9/22.77mph 20) 1m - 5:04(5:04/m) 130/148bpm 53cal 11.83/14.26mph 21) 1m - 4:37(4:37/m) 117/128bpm 27cal 12.98/16.76mph 22) 1m - 5:20(5:20/m) 144/161bpm 72cal 11.26/12.71mph 23) 1m - 5:07(5:07/m) 122/155bpm 35cal 11.71/14.61mph 24) 1m - 5:12(5:12/m) 122/161bpm 34cal 11.53/15.34mph 25) 1m - 5:41(5:41/m) 152/167bpm 86cal 10.56/15.99mph 26) 0.23m - 1:27(6:13/m) 144/159bpm 17cal 9.65/17.76mph 14th Jan 2021, 3:21pm
Velociraptor wrote: 😁 Sometimes it's the best choice. 14th Jan 2021, 3:36pm
bonners wrote: Thanks, still got ice blocks for feet 😁![]() |
Split Summary
=== 1) 1m - 18:27(18:27/m) 88/123bpm 94cal 54/63rpm 3.25/4.57mph 2) 1m - 16:53(16:53/m) 88/119bpm 78cal 53/58rpm 3.55/5.01mph 3) 1m - 16:44(16:44/m) 126/166bpm 182cal 53/58rpm 3.59/4.59mph 4) 1m - 17:32(17:32/m) 126/163bpm 153cal 53/65rpm 3.42/4.49mph 5) 1m - 18:01(18:01/m) 125/158bpm 146cal 52/61rpm 3.33/4.44mph 6) 1m - 17:27(17:27/m) 132/157bpm 170cal 53/59rpm 3.44/4.44mph 7) 0.16m - 2:36(16:06/m) 131/136bpm 23cal 53/59rpm 3.73/4.44mph ![]() |
Split Summary
=== 1) 1m - 17:02(17:02/m) 86/106bpm 81cal 55/59rpm 3.52/4.74mph 2) 1m - 16:17(16:17/m) 84/88bpm 68cal 54/59rpm 3.69/4.99mph 3) 1m - 16:40(16:40/m) 84/89bpm 67cal 54/59rpm 3.6/4.7mph 4) 1m - 16:10(16:10/m) 80/90bpm 57cal 55/59rpm 3.71/5.16mph 5) 0.91m - 17:02(18:38/m) 71/81bpm 39cal 54/59rpm 3.22/4.72mph ![]() |
Split Summary
=== 1) 1m - 17:09(17:09/m) 82/104bpm 72cal 54/59rpm 3.5/5.16mph 2) 1m - 16:49(16:49/m) 77/89bpm 54cal 54/59rpm 3.57/4.76mph 3) 1m - 16:42(16:42/m) 77/86bpm 53cal 54/56rpm 3.59/5.05mph 4) 1m - 16:50(16:50/m) 67/78bpm 34cal 53/59rpm 3.57/4.51mph 5) 0.79m - 16:03(20:23/m) 69/87bpm 37cal 53/59rpm 2.94/4.86mph ![]() |
Mon 18th Jan
Jan 18
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Tue 19th Jan
Jan 19
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Wed 20th Jan
Jan 20
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Thu 21st Jan
Jan 21
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Fri 22nd Jan
Jan 22
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Sat 23rd Jan
Jan 23
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Sun 24th Jan
Jan 24
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Split Summary
=== 1) 1m - 17:17(17:17/m) 84/108bpm 76cal 53/59rpm 3.47/4.76mph 2) 1m - 17:19(17:19/m) 86/104bpm 76cal 53/59rpm 3.47/4.59mph 3) 1m - 20:00(20:00/m) 82/88bpm 75cal 52/60rpm 3/4.3mph 4) 0.15m - 2:55(18:54/m) 85/101bpm 12cal 51/59rpm 3.17/3.92mph ![]() |
Split Summary
=== 1) 1m - 19:15(19:15/m) 84/116bpm 84cal 52/59rpm 3.12/4.26mph 2) 1m - 17:57(17:57/m) 86/127bpm 81cal 53/59rpm 3.34/4.3mph 3) 1m - 17:50(17:50/m) 90/110bpm 86cal 53/59rpm 3.36/4.95mph 4) 0.76m - 14:16(18:40/m) 87/177bpm 63cal 53/59rpm 3.21/4.99mph ![]() |
Split Summary
=== 1) 1m - 18:51(18:51/m) 87/121bpm 92cal 54/112rpm 3.18/4.24mph 2) 1m - 18:08(18:08/m) 82/97bpm 69cal 54/70rpm 3.31/5.03mph 3) 1m - 17:21(17:21/m) 77/89bpm 53cal 54/114rpm 3.46/4.44mph 4) 0.22m - 3:28(16:05/m) 78/82bpm 11cal 53/57rpm 3.73/4.51mph ![]() |
Split Summary
=== 1) 1m - 7:05(7:05/m) 98/135bpm 51cal 8.47/14.51mph 2) 1m - 4:24(4:24/m) 93/103bpm 24cal 13.66/18.51mph 3) 1m - 4:14(4:14/m) 97/106bpm 25cal 14.16/17.85mph 4) 1m - 4:22(4:22/m) 101/137bpm 28cal 13.72/18.79mph 5) 1m - 3:56(3:56/m) 101/125bpm 24cal 15.27/19.35mph 6) 1m - 3:27(3:27/m) 120/131bpm 35cal 17.41/19.39mph 7) 1m - 4:56(4:56/m) 112/129bpm 40cal 12.14/18.74mph 8) 1m - 4:06(4:06/m) 94/109bpm 19cal 14.63/20.52mph 9) 1m - 4:22(4:22/m) 111/130bpm 34cal 13.72/19.12mph 10) 1m - 4:38(4:38/m) 122/136bpm 45cal 12.94/16.05mph 11) 1m - 4:32(4:32/m) 132/142bpm 54cal 13.24/18.83mph 12) 1m - 5:37(5:37/m) 108/139bpm 35cal 10.67/16.11mph 13) 1m - 6:23(6:23/m) 113/134bpm 47cal 9.41/14.88mph 14) 1m - 8:43(8:43/m) 105/130bpm 45cal 6.88/13mph 15) 1m - 4:50(4:50/m) 115/139bpm 36cal 12.41/17.32mph 16) 1m - 7:26(7:26/m) 121/141bpm 64cal 8.08/15.03mph 17) 1m - 7:36(7:36/m) 113/150bpm 50cal 7.9/12mph 18) 1m - 7:17(7:17/m) 127/149bpm 71cal 8.24/10.48mph 19) 1m - 7:31(7:31/m) 114/125bpm 44cal 7.98/10.35mph 20) 1m - 6:49(6:49/m) 135/156bpm 78cal 8.81/11.23mph 21) 1m - 6:23(6:23/m) 116/129bpm 36cal 9.39/10.98mph 22) 1m - 7:07(7:07/m) 116/124bpm 43cal 8.43/10.87mph 23) 1m - 7:50(7:50/m) 117/147bpm 50cal 7.66/10.65mph 24) 1m - 7:50(7:50/m) 123/135bpm 61cal 7.65/10.56mph 25) 1m - 7:09(7:09/m) 118/150bpm 44cal 8.38/11.33mph 26) 0.62m - 4:06(6:38/m) 140/154bpm 52cal 9.03/16.57mph ![]() |
Split Summary
=== 1) 1m - 7:06(7:06/m) 103/139bpm 55cal 8.46/11.61mph 2) 1m - 5:58(5:58/m) 117/129bpm 59cal 10.05/12.06mph 3) 1m - 5:47(5:47/m) 123/133bpm 62cal 10.38/12.11mph 4) 1m - 7:35(7:35/m) 110/127bpm 55cal 7.92/12.59mph 5) 1m - 5:31(5:31/m) 121/138bpm 52cal 10.88/14.07mph 6) 1m - 5:58(5:58/m) 115/129bpm 45cal 10.05/11.81mph 7) 1m - 5:50(5:50/m) 130/152bpm 66cal 10.28/20.12mph 8) 1m - 5:02(5:02/m) 116/140bpm 38cal 11.91/18.07mph 9) 1m - 6:33(6:33/m) 121/139bpm 57cal 9.17/12.06mph 10) 1m - 4:15(4:15/m) 124/141bpm 39cal 14.14/16.03mph 11) 1m - 3:42(3:42/m) 131/141bpm 40cal 16.18/21.06mph 12) 1m - 4:34(4:34/m) 118/140bpm 29cal 13.15/21.66mph 13) 1m - 4:02(4:02/m) 141/148bpm 54cal 14.9/17.62mph 14) 1m - 3:26(3:26/m) 128/144bpm 31cal 17.46/19.91mph 15) 1m - 4:04(4:04/m) 133/149bpm 44cal 14.78/21.69mph 16) 1m - 3:41(3:41/m) 116/139bpm 18cal 16.28/18.24mph 17) 1m - 3:43(3:43/m) 122/130bpm 25cal 16.16/18.62mph 18) 1m - 5:45(5:45/m) 128/139bpm 51cal 10.42/15.76mph 19) 0.22m - 1:42(7:48/m) 100/107bpm 4cal 7.69/13.3mph ![]() |
Split Summary
=== 1) 1m - 22:10(22:10/m) 94/119bpm 129cal 52/62rpm 2.71/4.24mph 2) 1m - 20:05(20:05/m) 98/159bpm 117cal 51/59rpm 2.99/4.24mph 3) 1m - 17:34(17:34/m) 111/152bpm 129cal 52/59rpm 3.42/4.8mph 4) 1m - 18:37(18:37/m) 98/113bpm 88cal 53/62rpm 3.22/4.55mph 5) 1m - 18:20(18:20/m) 87/93bpm 69cal 52/59rpm 3.27/4.78mph 6) 1m - 18:00(18:00/m) 93/125bpm 86cal 52/64rpm 3.34/4.8mph 7) 1m - 17:23(17:23/m) 90/110bpm 79cal 51/59rpm 3.45/4.55mph 8) 0.37m - 6:27(17:30/m) 95/115bpm 33cal 51/59rpm 3.43/4.38mph ![]() |
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