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bonners M50
-
Races
112 -
Miles
11746 -
WAVA
75.46% -
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
Race Standard
Springbok (69)
Groups
This user is a member of 100 Words, 1500 miles in 2018, 1500 miles in 2019, 1500 miles in 2020, Beginners, Conquercise Game, Fetch 15th Anniversary Shirts & Vests, Fetch App, Fetch Bird & Wildlife Watchers, Fetch Cap, Fetch Social Runs, FetchPoint Game, GPS Users, New Batch of Fetch Vests, New Fetch Game, New Fetch Game 2020, NoMansLand (20-25min) 5k runners, parkrun, Sub-20 5k, UTMOSTMember of the Month
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Buddies
- 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
|
60.84 | 6:36 60.84 | |||||||||
| 4km | 1 | 15:53
6:23/mi
|
70.38 | 15:53 70.38 | |||||||||
| 3mi | 1 | 18:22
6:12/mi
|
75.46 | 18:22 75.46 | |||||||||
| 5km | 29 | 19:27
6:16/mi
|
74.73 | 21:36 66.15 | 20:07 71.03 | 20:06 71.83 | 19:27 74.23 | 19:28 74.73 | |||||
| 4mi | 1 | 27:00
6:45/mi
|
69.36 | 27:00 69.36 | |||||||||
| 4.7mi | 1 | 30:40
6:36/mi
|
71.83 | 30:40 71.83 | |||||||||
| 5mi | 1 | 33:06
6:38/mi
|
72.58 | 33:06 72.58 | |||||||||
| 5mi | 10 | 33:03
6:37/mi
|
72.25 | 36:21 64.98 | 34:47 67.55 | 33:57 69.21 | 33:26 70.84 | 33:03 72.25 | |||||
| 5.4mi | 2 | 36:37
6:47/mi
|
71.00 | 36:37 71.00 | |||||||||
| 10km | 21 | 41:00
6:36/mi
|
72.66 | 49:15 56.27 | 43:21 64.94 | 51:47 55.23 | 42:58 69.22 | 41:44 70.79 | 41:53 70.54 | 41:00 72.66 | 41:29 72.42 | ||
| 6.8mi | 5 | 47:36
7:00/mi
|
68.49 | 48:49 66.67 | 48:18 66.40 | 49:11 65.74 | 47:36 68.49 | ||||||
| 9.5mi | 1 | 1:07:11
7:04/mi
|
68.93 | 1:07:11 68.93 | |||||||||
| 9.8mi | 1 | 1:09:15
7:04/mi
|
68.51 | 1:09:15 68.51 | |||||||||
| 10mi | 7 | 1:11:21
7:08/mi
|
69.02 | 1:18:28 58.26 | 1:18:18 59.33 | 1:20:21 58.28 | 1:13:53 66.01 | 1:11:39 68.14 | 1:11:21 69.02 | ||||
| 10.7mi | 1 | 1:17:42
7:16/mi
|
67.23 | 1:17:42 67.23 | |||||||||
| 12.3mi | 1 | 1:30:27
7:21/mi
|
65.79 | 1:30:27 65.79 | |||||||||
| 13.1mi | 17 | 1:32:12
7:02/mi
|
70.66 | 2:02:58 48.82 | 1:44:29 57.91 | 1:43:48 58.69 | 1:38:08 64.91 | 1:33:47 69.04 | 1:36:26 65.84 | 1:33:32 68.47 | 1:32:12 70.66 | ||
| 26.2mi | 2 | 3:40:36
8:25/mi
|
61.66 | 4:40:00 45.82 | 3:40:36 61.66 |
2020 |
Distance | Date | Result | WAVA |
| 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 | 73.41% |
| 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 | 73.10% |
| 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 | 68.24% |
| Essar Chester Half Marathon | 13.1mi | 19 May | 1:36:16 | 67.10% |
| Christleton 5k | 5km | 17 May | 19:28 | 74.73% |
| Pont y Bala parkrun | 5km | 11 May | 19:58 | 72.85% |
| Woodbank parkrun | 5km | 4 May | 21:40 | 67.14% |
| Borders League - Ffrith | 4mi | 24 Apr | 27:00 | 69.36% |
| The Llandudno Easter 5k Promenade Dash | 5km | 20 Apr | 20:33 | 70.79% |
| 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 | 73.53% |
| Race the Train | 2.96mi | 18 Jul | 18:22 | 75.46% |
| 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 | 72.43% |
| 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 | 72.19% |
| Christleton 5k | 5km | 18 May | 19:27 | 74.23% |
| Ffrith 5k | 5km | 13 May | 19:40 | 73.41% |
| 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 | 71.18% |
| Denbighshire 10k | 10km | 25 Mar | 44:38 | 66.19% |
| Birkenhead parkrun | 5km | 10 Mar | 20:03 | 72.01% |
| 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 | 71.83% |
| Chirk Castle Half Marathon | 13.1mi | 9 Jul | 1:46:27 | 59.65% |
| Llanfairpwll 5k | 5km | 5 Jul | 20:29 | 69.96% |
| 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 | 68.62% |
| 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 | 68.79% |
| Abergele 5 Mile Road Race | 5mi | 30 Oct | 34:47 | 67.55% |
| The Fairy Freckled Cow Trail Race | 6.8mi | 3 Jul | 48:49 | 66.67% |
| Runfest Wales Half Marathon | 13.1mi | 25 Jun | 1:33:47 | 69.04% |
| Conwy parkrun | 5km | 18 Jun | 20:07 | 71.03% |
| Conwy parkrun | 5km | 19 Mar | 20:10 | 70.85% |
| Conwy parkrun | 5km | 12 Mar | 20:26 | 69.93% |
| Conwy parkrun | 5km | 5 Mar | 20:35 | 69.42% |
| Conwy parkrun | 5km | 27 Feb | 20:44 | 68.92% |
| Rhyl 10 mile | 10mi | 21 Feb | 1:13:53 | 66.01% |
| Nick Beer 10k | 10km | 7 Feb | 43:51 | 67.82% |
| Twin Piers 10k | 10km | 23 Jan | 42:58 | 69.22% |
| Conwy parkrun | 5km | 2 Jan | 20:59 | 68.10% |
2015 |
Distance | Date | Result | WAVA |
| Abergele 5 Mile Road Race | 5mi | 1 Nov | 36:21 | 64.98% |
| Conwy parkrun | 5km | 31 Oct | 21:36 | 66.15% |
| Conwy parkrun | 5km | 10 Oct | 22:11 | 64.41% |
| Conwy parkrun | 5km | 19 Sep | 22:12 | 64.36% |
| Conwy parkrun | 5km | 12 Sep | 22:31 | 63.46% |
| Conwy parkrun | 5km | 5 Sep | 22:44 | 62.85% |
| Conwy parkrun | 5km | 29 Aug | 23:16 | 61.41% |
2014 |
Distance | Date | Result | WAVA |
| North Wales Half Marathon | 13.1mi | 3 Aug | 1:50:40 | 58.02% |
| Runfest Wales half marathon | 13.1mi | 29 Jun | 1:38:08 | 64.91% |
| 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2020 | 188 | 160 | 74 | 155 | 164 | 161 | 143 | 13 | 0 | 0 | 0 | 0 | 1059 |
| 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 |
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Tue 7th Jul
Jul 7
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Wed 8th Jul
Jul 8
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Thu 9th Jul
Jul 9
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Fri 10th Jul
Jul 10
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Sat 11th Jul
Jul 11
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Sun 12th Jul
Jul 12
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Mon 13th Jul
Jul 13
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2.5mi,
46:34 Cross-Training - Walking
Split Summary
=== 1) 1m - 18:34(18:34/m) 97/123bpm 114cal 51/59rpm 3.23/4.34mph 2) 1m - 18:05(18:05/m) 89/106bpm 81cal 51/59rpm 3.32/4.42mph 3) 0.54m - 9:55(18:21/m) 83/94bpm 35cal 52/59rpm 3.27/4.57mph  Add a comment
10.1mi,
1:33:53Running - Long Run
Ten miler again keeping to a low heart rate. Found it easier than last week to keep to the right rate. Let's see what happens when I go back to an effort one next week. Hammering down.
=== 1) 1m - 9:12(9:12/m) 127/135bpm 110cal 6.52/6.82mph 2) 1m - 9:10(9:10/m) 126/130bpm 100cal 6.54/6.68mph 3) 1m - 9:11(9:11/m) 128/132bpm 97cal 6.54/6.93mph 4) 1m - 9:27(9:27/m) 134/166bpm 108cal 6.35/6.64mph 5) 1m - 9:37(9:37/m) 129/145bpm 90cal 6.24/6.62mph 6) 1m - 9:55(9:55/m) 131/139bpm 91cal 6.05/6.55mph 7) 1m - 9:35(9:35/m) 132/145bpm 93cal 6.26/7.12mph 8) 1m - 8:57(8:57/m) 124/131bpm 58cal 6.71/7.08mph 9) 1m - 9:11(9:11/m) 125/131bpm 61cal 6.54/6.68mph 10) 1m - 9:03(9:03/m) 127/140bpm 65cal 6.63/7.03mph 11) 0.07m - 34(8:03/m) 138/141bpm 6cal 7.45/7.08mph |
9.7mi,
3:31:39 Cross-Training - Hiking
Split Summary
=== 1) 1m - 21:19(21:19/m) 97/130bpm 128cal 48/79rpm 2.82/4.11mph 2) 1m - 25:03(25:03/m) 95/108bpm 125cal 48/79rpm 2.4/3.92mph 3) 1m - 23:12(23:12/m) 96/134bpm 120cal 47/80rpm 2.59/3.32mph 4) 1m - 25:52(25:52/m) 99/113bpm 135cal 48/79rpm 2.32/4.55mph 5) 1m - 30:12(30:12/m) 107/122bpm 183cal 55/79rpm 1.99/4.05mph 6) 1m - 19:52(19:52/m) 113/128bpm 136cal 53/109rpm 3.02/4.55mph 7) 1m - 18:58(18:58/m) 112/136bpm 120cal 55/116rpm 3.16/4.82mph 8) 1m - 17:00(17:00/m) 116/125bpm 114cal 54/115rpm 3.53/5.16mph 9) 1m - 17:09(17:09/m) 112/118bpm 97cal 55/117rpm 3.5/5.34mph 10) 0.73m - 13:02(17:53/m) 120/164bpm 99cal 51/59rpm 3.35/4.53mph Add a comment |
6.3mi,
55:28 Running - Recovery Run
Recovery run towards Prestatyn. This is the new route whilst the sea defences are being done. Also now into avoid the nesting gulls season, so not running from home as have had far too many attacks from gulls. The only issue is that with the new route there is a new batch of gulls to attack me. All good fun and not too many scars yet this attack season, only about three actual hits.
=== 1) 1m - 9:17(9:17/m) 135/150bpm 121cal 6.46/7.47mph 2) 1m - 9:02(9:02/m) 127/131bpm 97cal 6.64/6.85mph 3) 1m - 8:43(8:43/m) 127/131bpm 87cal 6.88/7.1mph 4) 1m - 8:39(8:39/m) 132/136bpm 93cal 6.93/7.28mph 5) 1m - 8:46(8:46/m) 130/140bpm 85cal 6.84/6.99mph 6) 1m - 8:44(8:44/m) 130/137bpm 79cal 6.87/7.2mph 7) 0.26m - 2:15(8:41/m) 131/134bpm 20cal 6.91/6.82mph Add a comment
10.1mi,
2:50:48Cross-Training - Walking
Split Summary
=== 1) 1m - 19:45(19:45/m) 80/96bpm 73cal 51/61rpm 3.04/4.26mph 2) 1m - 18:14(18:14/m) 84/109bpm 73cal 52/88rpm 3.29/4.15mph 3) 1m - 17:50(17:50/m) 91/118bpm 86cal 52/59rpm 3.36/4.78mph 4) 1m - 15:53(15:53/m) 75/84bpm 41cal 54/59rpm 3.78/4.95mph 5) 1m - 16:59(16:59/m) 86/120bpm 70cal 53/60rpm 3.53/5.07mph 6) 1m - 15:24(15:24/m) 91/101bpm 72cal 57/119rpm 3.89/5.47mph 7) 1m - 15:46(15:46/m) 79/97bpm 49cal 54/59rpm 3.8/4.8mph 8) 1m - 16:27(16:27/m) 78/127bpm 50cal 55/118rpm 3.65/5.13mph 9) 1m - 16:23(16:23/m) 81/122bpm 57cal 53/59rpm 3.66/5.01mph 10) 1m - 15:17(15:17/m) 98/161bpm 98cal 67/125rpm 3.93/5.78mph 11) 0.1m - 2:49(29:23/m) 131/134bpm 34cal 56/59rpm 2.04/4.74mph Add a comment |
14.7mi,
4:02:06 Cross-Training - Walking
Split Summary
=== 1) 1m - 17:57(17:57/m) 82/102bpm 75cal 53/61rpm 3.34/4.36mph 2) 1m - 16:30(16:30/m) 73/88bpm 43cal 54/59rpm 3.64/5.16mph 3) 1m - 16:53(16:53/m) 84/97bpm 67cal 53/59rpm 3.55/4.88mph 4) 1m - 16:42(16:42/m) 79/90bpm 54cal 54/61rpm 3.59/5.32mph 5) 1m - 17:26(17:26/m) 85/104bpm 71cal 52/59rpm 3.44/4.53mph 6) 1m - 17:17(17:17/m) 79/101bpm 56cal 54/120rpm 3.47/5.05mph 7) 1m - 18:23(18:23/m) 82/101bpm 66cal 53/59rpm 3.27/4.74mph 8) 1m - 16:49(16:49/m) 77/86bpm 49cal 55/123rpm 3.57/4.88mph 9) 1m - 16:27(16:27/m) 91/121bpm 81cal 54/59rpm 3.65/5.05mph 10) 1m - 15:24(15:24/m) 94/120bpm 77cal 56/117rpm 3.9/5.85mph 11) 1m - 15:05(15:05/m) 90/113bpm 65cal 55/61rpm 3.98/5.03mph 12) 1m - 15:42(15:42/m) 91/129bpm 77cal 55/59rpm 3.82/5.26mph 13) 1m - 15:34(15:34/m) 96/127bpm 81cal 55/59rpm 3.86/5.2mph 14) 1m - 15:27(15:27/m) 84/90bpm 56cal 55/62rpm 3.89/5.11mph 15) 0.65m - 10:32(16:07/m) 86/95bpm 43cal 55/61rpm 3.72/4.97mph Add a comment |
3.7mi,
1:12:48 Cross-Training - Walking
Split Summary
=== 1) 1m - 18:31(18:31/m) 86/100bpm 85cal 51/59rpm 3.24/4.11mph 2) 1m - 22:51(22:51/m) 85/112bpm 95cal 50/79rpm 2.63/4.26mph 3) 1m - 18:54(18:54/m) 85/89bpm 75cal 50/59rpm 3.17/4.86mph 4) 0.7m - 12:32(18:01/m) 83/102bpm 46cal 53/59rpm 3.33/5.34mph Add a comment
13.5mi,
1:59:56Running - Long Run
Lovely long run this morning. Went for the moderately hilly route today with no real push on the hills just nice and steady throughout. Lovely morning for running. Weather report for Sean, brisk north westerly coming off the sea. Was lovely for me, but might give a bit of resistance on your outward loops but also nice and refreshing. Side note, the seafront was quite quiet this morning, expected to see more people around
=== 1) 1m - 8:38(8:38/m) 126/134bpm 102cal 6.95/7.16mph 2) 1m - 8:25(8:25/m) 132/141bpm 103cal 7.12/7.64mph 3) 1m - 8:53(8:53/m) 130/138bpm 98cal 6.75/7.2mph 4) 1m - 11:10(11:10/m) 143/158bpm 151cal 5.37/7.06mph 5) 1m - 8:40(8:40/m) 143/160bpm 108cal 6.93/7.28mph 6) 1m - 9:23(9:23/m) 139/155bpm 103cal 6.39/7.24mph 7) 1m - 9:02(9:02/m) 134/157bpm 80cal 6.64/7.72mph 8) 1m - 8:57(8:57/m) 135/159bpm 82cal 6.7/8.54mph 9) 1m - 8:34(8:34/m) 125/137bpm 48cal 7.01/7.51mph 10) 1m - 8:33(8:33/m) 133/146bpm 71cal 7.01/7.51mph 11) 1m - 8:27(8:27/m) 135/143bpm 76cal 7.1/7.58mph 12) 1m - 8:28(8:28/m) 138/143bpm 83cal 7.09/7.49mph 13) 1m - 8:41(8:41/m) 137/149bpm 79cal 6.91/7.24mph 14) 0.48m - 4:05(8:28/m) 143/157bpm 46cal 7.09/8.5mph 11th Jul 2020, 12:46pm
Velociraptor wrote: Nice! It must be interesting having a long flat finish after a significant ascent and descent.11th Jul 2020, 1:27pm
SeanMc wrote: Thanks :-), good run, we are expecting th ecycle track to be very busy today :-( We're doing a 10 seperately, i', looking to average about 7:15-7:20ish, Steven about 20-30 seconds per mile slower. Yours was a good run, nice pacing :-)11th Jul 2020, 1:41pm
bonners wrote: Cheers Sean, was pleased with the pacing today. As a rule of thumb I dont look at my watch on the long runs when they're hilly s oif you take out the two long up hill trawls was pleased to see 8:30-40 the whole way.
@V'rap, it is a strange one, living on a coastal plain unless you drive it is always a flat start and finish. I find the first couple of flat miles really help to warm the legs up, but on the way back I find it tough as i feel my legs would appreciate a bit of a change of gait at the end of the run, so a bit of yin and yang.11th Jul 2020, 1:44pm
Velociraptor wrote: Yes! That's what I was thinking. A big descent and then a long flat stretch is going to be hard on your legs. But it's all good training. Add a comment |
20.1mi,
5:35:47 Cross-Training - Walking
Split Summary
=== 1) 1m - 17:28(17:28/m) 77/95bpm 56cal 53/59rpm 3.43/4.34mph 2) 1m - 17:43(17:43/m) 79/102bpm 59cal 53/67rpm 3.39/4.59mph 3) 1m - 16:36(16:36/m) 78/91bpm 51cal 53/59rpm 3.61/4.7mph 4) 1m - 19:00(19:00/m) 90/118bpm 92cal 52/59rpm 3.16/5.01mph 5) 1m - 15:40(15:40/m) 87/134bpm 64cal 56/90rpm 3.83/8.41mph 6) 1m - 16:14(16:14/m) 87/126bpm 68cal 56/119rpm 3.7/6.37mph 7) 1m - 16:38(16:38/m) 75/88bpm 43cal 55/61rpm 3.61/4.8mph 8) 1m - 17:18(17:18/m) 102/117bpm 110cal 54/62rpm 3.47/4.82mph 9) 1m - 22:10(22:10/m) 106/158bpm 145cal 53/124rpm 2.71/4.78mph 10) 1m - 16:09(16:09/m) 90/126bpm 66cal 59/124rpm 3.72/5.07mph 11) 1m - 16:04(16:04/m) 93/110bpm 71cal 55/62rpm 3.74/5.49mph 12) 1m - 16:54(16:54/m) 104/128bpm 104cal 54/59rpm 3.55/4.47mph 13) 1m - 15:26(15:26/m) 100/113bpm 78cal 55/119rpm 3.89/5.03mph 14) 1m - 16:03(16:03/m) 93/118bpm 69cal 54/60rpm 3.74/5.13mph 15) 1m - 15:07(15:07/m) 89/117bpm 62cal 56/61rpm 3.97/5.18mph 16) 1m - 15:34(15:34/m) 84/89bpm 56cal 55/114rpm 3.86/5.45mph 17) 1m - 15:18(15:18/m) 84/110bpm 58cal 56/115rpm 3.92/4.76mph 18) 1m - 15:36(15:36/m) 84/106bpm 61cal 55/62rpm 3.85/4.95mph 19) 1m - 15:43(15:43/m) 86/95bpm 64cal 54/59rpm 3.82/5.22mph 20) 1m - 16:50(16:50/m) 86/110bpm 69cal 53/59rpm 3.56/5.18mph 21) 0.12m - 2:17(18:27/m) 87/88bpm 9cal 52/55rpm 3.25/4.19mph Add a comment |
2.8mi,
1:05:17 Cross-Training - Walking
Split Summary
=== 1) 1m - 21:15(21:15/m) 98/137bpm 135cal 51/67rpm 2.82/3.9mph 2) 1m - 20:37(20:37/m) 89/154bpm 93cal 50/59rpm 2.91/3.92mph 3) 0.8m - 23:25(29:10/m) 86/158bpm 94cal 52/79rpm 2.06/4.28mph Add a comment |
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Tue 14th Jul
Jul 14
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Wed 15th Jul
Jul 15
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Thu 16th Jul
Jul 16
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Fri 17th Jul
Jul 17
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Sat 18th Jul
Jul 18
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Sun 19th Jul
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Mon 20th Jul
Jul 20
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6mi,
4:01:59 Cross-Training - Hiking
Split Summary
=== 1) 1m - 34:19(34:19/m) 78/94bpm 116cal 56/82rpm 1.75/4.03mph 2) 1m - 36:38(36:38/m) 88/136bpm 169cal 57/79rpm 1.64/3.86mph 3) 1m - 55:56(55:56/m) 89/118bpm 242cal 59/79rpm 1.07/2.78mph 4) 1m - 43:52(43:52/m) 89/122bpm 191cal 55/79rpm 1.37/3.57mph 5) 1m - 41:00(41:00/m) 91/109bpm 189cal 54/109rpm 1.46/4.11mph 6) 1m - 30:13(30:13/m) 90/105bpm 134cal 51/78rpm 1.99/4.03mph 7) 0m - 2(21:13/m) 89/89bpm 50/50rpm 2.83/2.04mph Add a comment |
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10.6mi,
4:31:14 Cross-Training - Hiking
Split Summary
=== 1) 1m - 29:33(29:33/m) 93/128bpm 161cal 51/80rpm 2.03/3.67mph 2) 1m - 27:36(27:36/m) 97/136bpm 149cal 52/116rpm 2.17/4.91mph 3) 1m - 35:22(35:22/m) 91/120bpm 156cal 52/73rpm 1.7/4.15mph 4) 1m - 22:10(22:10/m) 84/119bpm 82cal 52/79rpm 2.71/4.32mph 5) 1m - 36:20(36:20/m) 79/123bpm 116cal 55/79rpm 1.65/3.3mph 6) 1m - 28:51(28:51/m) 100/129bpm 170cal 54/123rpm 2.08/4.97mph 7) 1m - 22:29(22:29/m) 99/136bpm 115cal 51/62rpm 2.67/4.59mph 8) 1m - 19:34(19:34/m) 115/176bpm 166cal 52/109rpm 3.07/5.91mph 9) 1m - 20:37(20:37/m) 125/162bpm 175cal 51/112rpm 2.91/4.66mph 10) 1m - 18:01(18:01/m) 91/128bpm 55cal 52/113rpm 3.33/4.55mph 11) 0.57m - 10:41(18:44/m) 94/108bpm 42cal 54/111rpm 3.2/4.86mph Add a comment |
10.3mi,
4:19:32 Cross-Training - Hiking
Split Summary
=== 1) 1m - 27:14(27:14/m) 99/117bpm 170cal 50/79rpm 2.2/3.95mph 2) 1m - 23:03(23:03/m) 96/127bpm 118cal 49/59rpm 2.6/4.26mph 3) 1m - 23:42(23:42/m) 89/106bpm 99cal 49/79rpm 2.53/4.13mph 4) 1m - 34:34(34:34/m) 84/111bpm 129cal 55/106rpm 1.74/4.07mph 5) 1m - 40:44(40:44/m) 82/132bpm 155cal 57/117rpm 1.47/4.42mph 6) 1m - 21:31(21:31/m) 104/150bpm 147cal 51/107rpm 2.79/4.15mph 7) 1m - 20:22(20:22/m) 99/139bpm 103cal 52/74rpm 2.95/4.68mph 8) 1m - 26:08(26:08/m) 95/151bpm 126cal 51/109rpm 2.3/4.22mph 9) 1m - 18:43(18:43/m) 101/150bpm 105cal 51/59rpm 3.21/4.49mph 10) 1m - 18:57(18:57/m) 93/120bpm 85cal 55/122rpm 3.17/5.82mph 11) 0.26m - 4:35(17:42/m) 95/99bpm 21cal 56/117rpm 3.39/4.42mph Add a comment |
10.5mi,
1:34:32 Running - Long Run
First run with anybody else for a while. Really enjoyable, but cut short as James had a curfew to get back by. So did the shorter 10 mile loop round half of Brenig and Alwen
=== 1) 1m - 8:58(8:58/m) 131/143bpm 114cal 6.7/7.14mph 2) 1m - 8:36(8:36/m) 148/162bpm 130cal 6.97/7.58mph 3) 1m - 9:19(9:19/m) 149/157bpm 139cal 6.44/7.66mph 4) 1m - 9:34(9:34/m) 142/161bpm 120cal 6.27/9.02mph 5) 1m - 9:38(9:38/m) 149/170bpm 134cal 6.23/7.03mph 6) 1m - 8:16(8:16/m) 148/156bpm 111cal 7.26/8.12mph 7) 1m - 8:18(8:18/m) 147/159bpm 104cal 7.22/7.56mph 8) 1m - 8:23(8:23/m) 152/179bpm 119cal 7.16/7.43mph 9) 1m - 10:14(10:14/m) 150/166bpm 128cal 5.86/7.45mph 10) 1m - 8:55(8:55/m) 149/169bpm 102cal 6.73/7.41mph 11) 0.49m - 4:22(8:52/m) 148/171bpm 46cal 6.77/7.24mph 18th Jul 2020, 11:05am
Velociraptor wrote: That looks like a gorgeous route.18th Jul 2020, 1:14pm
bonners wrote: It is and there is a lovely, hillier 14 mile version around both lakes as well. Would've missed out on seeing the Osprey nest though18th Jul 2020, 6:13pm
SeanMc wrote: Always nice up there round the lakes :-) Add a comment |
13.8mi,
3:57:55 Cross-Training - Walking
Split Summary
=== 1) 1m - 19:24(19:24/m) 87/111bpm 90cal 51/59rpm 3.09/5.47mph 2) 1m - 18:02(18:02/m) 90/106bpm 86cal 53/61rpm 3.33/5.32mph 3) 1m - 19:52(19:52/m) 94/124bpm 101cal 51/79rpm 3.02/4.09mph 4) 1m - 17:53(17:53/m) 89/111bpm 75cal 57/125rpm 3.36/4.44mph 5) 1m - 16:13(16:13/m) 79/85bpm 50cal 59/123rpm 3.7/4.84mph 6) 1m - 16:49(16:49/m) 74/108bpm 46cal 54/59rpm 3.57/5.16mph 7) 1m - 17:23(17:23/m) 88/108bpm 77cal 55/109rpm 3.45/4.82mph 8) 1m - 17:40(17:40/m) 98/142bpm 99cal 60/125rpm 3.4/7.41mph 9) 1m - 15:36(15:36/m) 96/115bpm 79cal 57/125rpm 3.85/5.38mph 10) 1m - 15:25(15:25/m) 110/130bpm 109cal 60/123rpm 3.89/5.82mph 11) 1m - 15:31(15:31/m) 108/120bpm 92cal 56/123rpm 3.87/4.8mph 12) 1m - 16:43(16:43/m) 102/116bpm 81cal 55/117rpm 3.59/5.03mph 13) 1m - 19:45(19:45/m) 99/133bpm 95cal 55/113rpm 3.04/5.24mph 14) 0.78m - 11:39(14:56/m) 96/123bpm 54cal 66/125rpm 4.02/5.38mph Add a comment |
1.2mi,
10:34 Running - Warm Down
Split Summary
=== 1) 1m - 9:08(9:08/m) 137/153bpm 125cal 6.57/6.99mph 2) 0.16m - 1:26(8:54/m) 142/144bpm 20cal 6.75/6.99mph Add a comment
3.8mi,
35:08Running - Intervals
Fairly poor interval session tonight for several reasons. firstly, after two weeks of eating and left over pizza for lunch, dont expect to be on top of your game. Secondly, very different start to the session with four quick sets. Needed to have thought my pacing through better. Feel I went off a bit quick for the pace I'm at now and then paid for it at the back end of the session. Achilles giving a bit of jip tonight as well which is frustrating.
The session: 4 x 1 mins 1 min rest between 4 x 3 minutes 2 min rest between 4 x 1 mins 1 min rest between. === 1) 0.16m - 1:01(6:10/m) 137/164bpm 12cal 9.72/10.69mph 2) 0.04m - 1:00(23:46/m) 152/164bpm 16cal 2.52/9.96mph 3) 0.17m - 1:00(6:00/m) 145/164bpm 15cal 10/10.44mph 4) 0.05m - 1:00(20:57/m) 156/163bpm 16cal 2.86/9.54mph 5) 0.16m - 59(6:03/m) 150/165bpm 14cal 9.91/10.79mph 6) 0.04m - 1:00(28:25/m) 157/168bpm 16cal 2.11/9.83mph 7) 0.18m - 1:00(5:41/m) 154/170bpm 15cal 10.56/11.86mph 8) 0.06m - 1:00(17:08/m) 157/169bpm 16cal 3.5/9.87mph 9) 0.46m - 3:00(6:33/m) 159/168bpm 48cal 9.17/9.48mph 10) 0.07m - 1:59(29:01/m) 137/164bpm 24cal 2.07/9.08mph 11) 0.46m - 3:01(6:31/m) 154/167bpm 43cal 9.2/10.56mph 12) 0.07m - 1:58(27:15/m) 139/167bpm 24cal 2.2/9.02mph 13) 0.45m - 3:02(6:46/m) 151/164bpm 42cal 8.86/9.39mph 14) 0.1m - 2:00(19:30/m) 143/163bpm 26cal 3.08/8.87mph 15) 0.43m - 3:00(7:00/m) 153/165bpm 43cal 8.58/9.25mph 16) 0.1m - 2:01(21:07/m) 137/163bpm 21cal 2.84/8.47mph 17) 0.14m - 59(6:51/m) 135/156bpm 8cal 8.76/9.66mph 18) 0.04m - 59(23:12/m) 154/162bpm 15cal 2.59/8.85mph 19) 0.16m - 1:01(6:17/m) 145/162bpm 13cal 9.54/10.02mph 20) 0.05m - 1:00(19:31/m) 157/163bpm 16cal 3.08/9.56mph 21) 0.15m - 1:01(6:45/m) 144/160bpm 12cal 8.88/10mph 22) 0.05m - 59(18:40/m) 153/163bpm 15cal 3.21/8.93mph 23) 0.15m - 1:01(6:38/m) 145/159bpm 12cal 9.06/9.71mph 24) 0.01m - 6(11:56/m) 155/158bpm 2cal 5.03/9.43mph 20th Jul 2020, 11:05pm
SeanMc wrote: Good session, but yes oh dear, thats the Bonners of old! :-) Where has the new more sensible steady Bonners gone to! :-) Back next week I'm sure Add a comment
2.6mi,
23:00Running - Warm Up
Split Summary
=== 1) 1m - 8:29(8:29/m) 136/157bpm 115cal 7.07/7.87mph 2) 1m - 8:28(8:28/m) 139/146bpm 114cal 7.09/7.51mph 3) 0.62m - 6:03(9:42/m) 141/157bpm 80cal 6.19/10.6mph Add a comment |
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Tue 21st Jul
Jul 21
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Wed 22nd Jul
Jul 22
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Thu 23rd Jul
Jul 23
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Fri 24th Jul
Jul 24
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Sat 25th Jul
Jul 25
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Sun 26th Jul
Jul 26
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Mon 27th Jul
Jul 27
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6.1mi,
1:47:41 Cross-Training - Walking
Split Summary
=== 1) 1m - 17:41(17:41/m) 84/97bpm 77cal 53/60rpm 3.39/4.38mph 2) 1m - 17:43(17:43/m) 94/108bpm 95cal 52/59rpm 3.39/4.22mph 3) 1m - 18:09(18:09/m) 111/158bpm 141cal 52/59rpm 3.31/4.28mph 4) 1m - 17:18(17:18/m) 139/164bpm 228cal 52/55rpm 3.47/5.01mph 5) 1m - 17:20(17:20/m) 134/159bpm 179cal 52/59rpm 3.46/4.49mph 6) 1m - 17:50(17:50/m) 138/159bpm 191cal 52/59rpm 3.36/4.61mph 7) 0.09m - 1:40(19:27/m) 136/138bpm 16cal 51/55rpm 3.08/3.82mph Add a comment |
10mi,
1:18:33 Running - Long Run
Effort long run. Bit disappointed to be fair. Good effort, especially up the hill and against the wind. But then right leg playing up again, just generally sore over the last couple of miles. Still achieved first goal though of sub 1:20 though. Hey ho Rubbish old man's body.
=== 1) 1m - 7:42(7:42/m) 146/159bpm 116cal 7.79/8.62mph 2) 1m - 7:24(7:24/m) 158/173bpm 121cal 8.11/8.58mph 3) 1m - 7:49(7:49/m) 160/164bpm 128cal 7.68/8.6mph 4) 1m - 7:53(7:53/m) 164/169bpm 132cal 7.61/7.76mph 5) 1m - 7:52(7:52/m) 164/170bpm 131cal 7.63/7.99mph 6) 1m - 7:58(7:58/m) 166/179bpm 134cal 7.52/7.93mph 7) 1m - 7:45(7:45/m) 163/171bpm 126cal 7.74/8.91mph 8) 1m - 7:37(7:37/m) 163/168bpm 124cal 7.87/8.16mph 9) 1m - 8:03(8:03/m) 165/172bpm 132cal 7.45/7.78mph 10) 1m - 8:27(8:27/m) 163/170bpm 133cal 7.1/7.47mph 11) 0.01m - 3(8:39/m) 164/164bpm 6.93/6.97mph 22nd Jul 2020, 7:06pm
Velociraptor wrote: Bleh. Hope your bad leg pulls itself together. It's always disappointing when your body plays tricks on you :( Add a comment |
11.3mi,
3:04:05 Cross-Training - Walking
Split Summary
=== 1) 1m - 17:40(17:40/m) 95/112bpm 105cal 53/59rpm 3.4/4.32mph 2) 1m - 16:26(16:26/m) 101/133bpm 99cal 53/59rpm 3.65/4.7mph 3) 1m - 16:08(16:08/m) 106/123bpm 104cal 54/59rpm 3.72/4.53mph 4) 1m - 16:31(16:31/m) 103/115bpm 91cal 54/59rpm 3.63/4.78mph 5) 1m - 16:12(16:12/m) 111/164bpm 117cal 54/59rpm 3.7/4.38mph 6) 1m - 15:20(15:20/m) 131/168bpm 165cal 56/60rpm 3.91/5.07mph 7) 1m - 15:21(15:21/m) 131/135bpm 152cal 55/59rpm 3.91/4.61mph 8) 1m - 15:11(15:11/m) 134/152bpm 156cal 55/59rpm 3.95/4.78mph 9) 1m - 16:04(16:04/m) 136/164bpm 162cal 54/59rpm 3.73/4.84mph 10) 1m - 16:25(16:25/m) 136/144bpm 159cal 53/61rpm 3.66/4.76mph 11) 1m - 17:06(17:06/m) 128/140bpm 107cal 52/59rpm 3.51/5.87mph 12) 0.3m - 5:42(18:41/m) 125/130bpm 30cal 55/106rpm 3.21/3.97mph Add a comment |
6.2mi,
1:00:01 Running - Recovery Run
Gentle recovery 10k to Splashpoint. Achilles sore again
=== 1) 1m - 9:45(9:45/m) 129/140bpm 120cal 6.15/6.99mph 2) 1m - 9:21(9:21/m) 131/137bpm 113cal 6.42/6.62mph 3) 1m - 9:48(9:48/m) 132/148bpm 112cal 6.12/6.53mph 4) 1m - 10:04(10:04/m) 131/144bpm 104cal 5.96/6.59mph 5) 1m - 9:56(9:56/m) 132/137bpm 99cal 6.04/6.24mph 6) 1m - 9:41(9:41/m) 134/149bpm 99cal 6.2/6.45mph 7) 0.15m - 1:25(9:18/m) 132/136bpm 13cal 6.45/6.55mph Add a comment |
1.9mi,
41:39 Cross-Training - Walking
Split Summary
=== 1) 1m - 22:07(22:07/m) 95/108bpm 126cal 49/78rpm 2.71/3.86mph 2) 0.87m - 19:32(22:29/m) 88/116bpm 86cal 49/62rpm 2.67/4.32mph Add a comment
13.5mi,
1:57:57Running - Long Run
Tough long run this morning, on reflection I'm quite happy. Achilles is definitely injured again. The only good thing is I'm used to the injury and how much pain to cope with. Also back on my full routine of morning and evening heel drops. I know it is a long process, but I know if I keep them up it will subside again. Having said all that, I was quite shocked to get home and find I'd set another PB on the Primrose Hill/Road Road climb. Not too sure what has gone on there. Legs started to stiffen up by Pensarn at 10 miles. Stopped for a minute to stretch my right leg out and then ran the last three miles at a slightly higher pace which seemed to suit the legs far better. Wouldnt say was comfortable, but not too bad.
Weather for Sean, a bit of a brisk south westerly in places, but more refreshing than anything else, good luck if you get caught in one of those showers, would still call it vest weather though! === 1) 1m - 8:33(8:33/m) 138/149bpm 120cal 7.02/7.43mph 2) 1m - 8:20(8:20/m) 145/154bpm 123cal 7.2/7.47mph 3) 1m - 8:49(8:49/m) 144/152bpm 125cal 6.81/7.26mph 4) 1m - 10:34(10:34/m) 158/176bpm 168cal 5.68/7.2mph 5) 1m - 8:00(8:00/m) 172/180bpm 141cal 7.5/8.27mph 6) 1m - 9:15(9:15/m) 159/179bpm 147cal 6.48/7.51mph 7) 1m - 8:58(8:58/m) 152/160bpm 121cal 6.69/8.58mph 8) 1m - 8:37(8:37/m) 155/161bpm 123cal 6.96/8.75mph 9) 1m - 8:21(8:21/m) 146/183bpm 73cal 7.18/7.74mph 10) 1m - 8:55(8:55/m) 150/156bpm 95cal 6.72/7.22mph 11) 1m - 8:27(8:27/m) 147/152bpm 75cal 7.1/7.33mph 12) 1m - 8:17(8:17/m) 148/160bpm 78cal 7.25/7.6mph 13) 1m - 8:40(8:40/m) 148/154bpm 80cal 6.92/7.31mph 14) 0.48m - 4:11(8:47/m) 153/167bpm 48cal 6.83/6.93mph 25th Jul 2020, 12:58pm
SeanMc wrote: Great run as always, we're on an easy one today, after a race pace 3k on thursday (11:25). Hope the injury settls, as you say lots of stretches and it will go again in time. 25th Jul 2020, 8:50pm
Steven McC wrote: Great run Simon, sorry to hear about the injury, I hope it settles quickly for you. Add a comment |
13.7mi,
3:50:38 Cross-Training - Walking
Split Summary
=== 1) 1m - 17:21(17:21/m) 97/102bpm 105cal 53/59rpm 3.46/4.28mph 2) 1m - 17:09(17:09/m) 90/111bpm 78cal 54/106rpm 3.5/4.17mph 3) 1m - 17:05(17:05/m) 83/87bpm 62cal 53/59rpm 3.51/4.44mph 4) 1m - 18:28(18:28/m) 91/124bpm 90cal 53/59rpm 3.25/4.74mph 5) 1m - 16:35(16:35/m) 93/108bpm 79cal 54/59rpm 3.62/5.2mph 6) 1m - 16:23(16:23/m) 87/117bpm 66cal 54/59rpm 3.66/5.05mph 7) 1m - 16:25(16:25/m) 90/117bpm 74cal 56/123rpm 3.66/4.74mph 8) 1m - 16:09(16:09/m) 84/96bpm 60cal 59/125rpm 3.72/4.8mph 9) 1m - 15:49(15:49/m) 80/103bpm 52cal 54/61rpm 3.79/4.82mph 10) 1m - 15:54(15:54/m) 80/108bpm 52cal 55/62rpm 3.77/4.76mph 11) 1m - 15:59(15:59/m) 81/93bpm 55cal 54/59rpm 3.75/4.97mph 12) 1m - 16:07(16:07/m) 80/91bpm 54cal 55/64rpm 3.72/5.18mph 13) 1m - 19:01(19:01/m) 91/166bpm 95cal 54/121rpm 3.15/5.95mph 14) 0.71m - 12:12(17:14/m) 80/101bpm 39cal 53/59rpm 3.48/4.38mph Add a comment |
1mi,
9:34 Running - Warm Down
Split Summary
=== 1) 1m - 9:31(9:31/m) 130/143bpm 118cal 6.3/7.01mph 2) 0m - 2(10:05/m) 131/131bpm 5.95/6.07mph Add a comment
4.9mi,
42:38Running - Intervals
Another toughie tonight. Not really on it at all, but am actually quite pleased. Body in one piece which is always a good start. Tried to keep within myself to manage recent niggles and the wind tonight was horrendous. Not really bothered about the split times as the wind meant was not able to get up to the levels I wanted. I guess I'd call it a strengthening exercise rather than out right speed. Have to say session was right up my street and one I will definitely come back to on a better day when the body is more up for it.
1x6 min 2 min rest 4x2 min 90 sec rests 1x6 min 2 min rest 4x2 min 90 sec rests === 1) 0.88m - 6:00(6:51/m) 156/170bpm 92cal 8.76/9.1mph 2) 0.09m - 2:00(21:22/m) 137/168bpm 25cal 2.81/8.7mph 3) 0.29m - 2:03(6:59/m) 147/164bpm 28cal 8.59/9.08mph 4) 0.05m - 1:28(31:08/m) 140/161bpm 19cal 1.93/8.33mph 5) 0.3m - 2:01(6:41/m) 149/167bpm 28cal 8.97/9.85mph 6) 0.09m - 1:28(16:40/m) 146/160bpm 21cal 3.6/9mph 7) 0.3m - 2:01(6:46/m) 153/165bpm 29cal 8.86/12.15mph 8) 0.09m - 1:29(16:05/m) 136/167bpm 18cal 3.73/8.33mph 9) 0.3m - 2:00(6:43/m) 146/167bpm 25cal 8.94/9.39mph 10) 0.09m - 1:28(16:08/m) 149/168bpm 21cal 3.72/9.16mph 11) 0.86m - 6:01(7:01/m) 155/168bpm 90cal 8.54/9.39mph 12) 0.11m - 2:01(18:05/m) 127/165bpm 18cal 3.32/7.95mph 13) 0.28m - 2:01(7:15/m) 139/160bpm 22cal 8.27/8.62mph 14) 0.06m - 1:28(22:47/m) 142/167bpm 17cal 2.63/8.41mph 15) 0.31m - 2:00(6:32/m) 148/165bpm 24cal 9.19/11.02mph 16) 0.08m - 1:31(18:31/m) 151/164bpm 21cal 3.24/9.06mph 17) 0.28m - 2:03(7:16/m) 147/161bpm 26cal 8.26/9.04mph 18) 0.09m - 1:27(16:22/m) 133/161bpm 15cal 3.67/8.08mph 19) 0.3m - 2:05(6:57/m) 146/168bpm 24cal 8.63/9.06mph 20) 0.01m - 3(8:05/m) 160/160bpm 7.42/8.66mph Add a comment
2mi,
18:02Running - Warm Up
Split Summary
=== 1) 1m - 8:45(8:45/m) 132/139bpm 113cal 6.86/7.26mph 2) 1m - 9:15(9:15/m) 130/146bpm 108cal 6.48/10.18mph 3) 0m - 2(11:54/m) 141/141bpm 5.04/4.76mph Add a comment |
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4.3mi,
37:47 Running - Warm Down
Recovery run home from Bodypump
=== 1) 1m - 8:40(8:40/m) 130/147bpm 109cal 6.93/8.27mph 2) 1m - 8:44(8:44/m) 133/139bpm 108cal 6.87/6.97mph 3) 1m - 8:52(8:52/m) 136/144bpm 110cal 6.77/7.16mph 4) 1m - 8:57(8:57/m) 135/141bpm 103cal 6.7/7.08mph 5) 0.29m - 2:34(8:46/m) 138/152bpm 31cal 6.85/6.89mph Add a comment
0.4mi,
1:03:45Cross-Training - Body Pump
Split Summary
=== 1) 0.37m - 1:03:45(2:51:35/m) 79/130bpm 225cal 53/79rpm 0.35/2.46mph Add a comment |
2mi,
18:36 Running - Warm Down
Split Summary
=== 1) 1m - 9:11(9:11/m) 141/163bpm 138cal 6.53/6.87mph 2) 1m - 9:15(9:15/m) 136/142bpm 124cal 6.49/6.89mph 3) 0.02m - 10(9:47/m) 134/134bpm 2cal 6.13/6.39mph Add a comment
4mi,
34:55Running - Intervals
Intervals, 6x1km with 2 minutes recovery between each one.
So, Monday's session felt more like an effort than a speed session with the wind, last night was first BodyPump back, so didnt feel a ten mile tempo was the best way to go. So went for another speed session, but didnt want anything too short or explosive after the session last night. So, my own session, which is based on Jack Daniels is one of my favourites. Keep a long interval below six minutes, so a km is ideal. Make sure the recovery is reflective of the effort. Two minutes is just about full for me, so I'm aiming for 5k pace, which in an ideal world would be 4 minutes for each split. Didnt quite make it for any, but really pleased to be close throughout and decent consistency. Happy bunny tonight === 1) 0.62m - 4:03(6:33/m) 160/170bpm 67cal 9.16/10.79mph 2) 0.05m - 2:01(40:39/m) 132/168bpm 24cal 1.48/9.33mph 3) 0.62m - 4:02(6:30/m) 156/168bpm 62cal 9.24/11.65mph 4) 0.05m - 2:01(40:34/m) 136/170bpm 25cal 1.48/9.33mph 5) 0.62m - 4:08(6:41/m) 156/164bpm 63cal 8.97/10.12mph 6) 0.07m - 2:01(30:43/m) 129/165bpm 20cal 1.95/8.89mph 7) 0.62m - 4:04(6:32/m) 153/163bpm 59cal 9.19/9.64mph 8) 0.04m - 1:59(45:00/m) 128/154bpm 19cal 1.33/9.31mph 9) 0.62m - 4:06(6:35/m) 157/167bpm 61cal 9.12/11.54mph 10) 0.06m - 1:59(34:29/m) 143/170bpm 24cal 1.74/8.97mph 11) 0.62m - 4:09(6:42/m) 158/172bpm 62cal 8.96/10.27mph 12) 0.02m - 23(20:43/m) 166/167bpm 7cal 2.9/9.02mph
1.6mi,
14:03Running - Warm Up
Split Summary
=== 1) 1m - 8:41(8:41/m) 136/145bpm 119cal 6.9/7.22mph 2) 0.56m - 5:21(9:38/m) 143/157bpm 78cal 6.23/10.25mph Add a comment |
11.5mi,
3:09:49 Cross-Training - Walking
Split Summary
=== 1) 1m - 16:56(16:56/m) 106/119bpm 131cal 53/59rpm 3.54/4.61mph 2) 1m - 16:26(16:26/m) 116/163bpm 143cal 54/59rpm 3.65/4.57mph 3) 1m - 16:48(16:48/m) 141/163bpm 232cal 53/59rpm 3.57/4.59mph 4) 1m - 16:54(16:54/m) 129/162bpm 146cal 53/62rpm 3.55/4.59mph 5) 1m - 17:20(17:20/m) 98/135bpm 50cal 53/62rpm 3.46/4.93mph 6) 1m - 16:12(16:12/m) 84/101bpm 48cal 54/59rpm 3.7/5.01mph 7) 1m - 15:46(15:47/m) 94/121bpm 73cal 54/59rpm 3.8/5.51mph 8) 1m - 15:05(15:05/m) 82/88bpm 51cal 56/60rpm 3.98/5.3mph 9) 1m - 14:55(14:55/m) 87/108bpm 64cal 56/59rpm 4.02/5.76mph 10) 1m - 15:43(15:43/m) 95/113bpm 84cal 54/59rpm 3.82/4.95mph 11) 1m - 18:04(18:04/m) 82/96bpm 65cal 53/61rpm 3.32/4.49mph 12) 0.49m - 9:41(19:41/m) 72/88bpm 22cal 54/62rpm 3.05/4.53mph Add a comment |
6.4mi,
1:00:53 Running - Recovery Run
Lovely gentle Splashpoint recovery run along the beach. Struggled to keep hr in the zone with the heat
=== 1) 1m - 9:28(9:28/m) 132/149bpm 127cal 6.34/6.66mph 2) 1m - 9:20(9:20/m) 136/143bpm 125cal 6.42/6.89mph 3) 1m - 9:27(9:27/m) 136/142bpm 121cal 6.35/6.49mph 4) 1m - 9:36(9:36/m) 136/142bpm 116cal 6.25/6.57mph 5) 1m - 9:57(9:57/m) 138/149bpm 120cal 6.03/6.53mph 6) 1m - 9:38(9:38/m) 136/142bpm 102cal 6.23/6.51mph 7) 0.37m - 3:27(9:22/m) 136/146bpm 36cal 6.4/6.7mph 1st Aug 2020, 1:23pm
SeanMc wrote: I havn't run on the beach at all this year yet :-( Nice steady pace. Was doing a lot on it last year training for my beach half marathon in September. We were going to do a long today (just in case London was on in october) but then reaslised even if it is on (which I doubt) we're not going to risk it anyway so race pace 5k for me instead :-( Add a comment |
13.3mi,
1:51:46 Running - Long Run
Chuffed with this one. Powered up the first climb and managed to smash my fetch mile time again, taking another twenty seconds. Didnt feel there was a lot left so decided to chill out and do the flatter version of the run. Probably a bit fast for my long run pace for the last few miles, right at the top end, but really enjoyed the run today so not going to worry too much.
Split Summary === 1) 1m - 8:37(8:37/m) 134/145bpm 116cal 6.96/7.43mph 2) 1m - 8:13(8:13/m) 145/155bpm 124cal 7.3/7.7mph 3) 1m - 8:43(8:43/m) 143/150bpm 123cal 6.88/7.03mph 4) 1m - 10:08(10:08/m) 157/170bpm 161cal 5.92/7.47mph 5) 1m - 8:02(8:02/m) 152/170bpm 118cal 7.47/8.37mph 6) 1m - 8:21(8:21/m) 138/154bpm 81cal 7.18/7.62mph 7) 1m - 8:17(8:17/m) 138/150bpm 78cal 7.24/7.53mph 8) 1m - 8:19(8:19/m) 145/154bpm 103cal 7.21/8.01mph 9) 1m - 8:08(8:08/m) 149/163bpm 107cal 7.37/8.01mph 10) 1m - 7:55(7:55/m) 153/160bpm 116cal 7.59/7.89mph 11) 1m - 8:04(8:04/m) 155/158bpm 122cal 7.43/7.76mph 12) 1m - 8:03(8:03/m) 156/165bpm 121cal 7.45/7.91mph 13) 1m - 8:04(8:04/m) 157/166bpm 119cal 7.44/8.43mph 14) 0.34m - 2:51(8:22/m) 155/159bpm 40cal 7.16/7.12mph 1st Aug 2020, 4:27pm
SeanMc wrote: Excellent run :-) well done2nd Aug 2020, 12:41am
Steven McC wrote: Great run Simon, brilliant last few miles :-) Add a comment |
15.4mi,
4:22:15 Cross-Training - Walking
Split Summary
=== 1) 1m - 19:52(19:52/m) 96/115bpm 120cal 51/59rpm 3.02/4.49mph 2) 1m - 16:45(16:45/m) 105/128bpm 107cal 53/61rpm 3.58/5.11mph 3) 1m - 16:08(16:08/m) 109/167bpm 109cal 54/60rpm 3.72/5.3mph 4) 1m - 18:42(18:42/m) 124/163bpm 175cal 52/107rpm 3.21/5.22mph 5) 1m - 21:00(21:00/m) 111/125bpm 111cal 53/115rpm 2.86/5.16mph 6) 1m - 17:38(17:38/m) 115/138bpm 117cal 53/59rpm 3.4/5.36mph 7) 1m - 17:08(17:08/m) 112/119bpm 97cal 54/118rpm 3.5/5.07mph 8) 1m - 15:20(15:20/m) 107/126bpm 76cal 65/125rpm 3.91/5.57mph 9) 1m - 16:30(16:30/m) 99/134bpm 68cal 54/59rpm 3.64/5.45mph 10) 1m - 17:12(17:12/m) 109/135bpm 110cal 53/59rpm 3.49/5.36mph 11) 1m - 17:28(17:28/m) 103/150bpm 100cal 55/117rpm 3.44/5.34mph 12) 1m - 16:37(16:37/m) 103/113bpm 82cal 53/117rpm 3.61/5.53mph 13) 1m - 15:37(15:37/m) 93/110bpm 62cal 55/60rpm 3.84/5.41mph 14) 1m - 15:39(15:39/m) 93/97bpm 69cal 56/122rpm 3.83/5.7mph 15) 1m - 15:04(15:04/m) 96/118bpm 75cal 64/125rpm 3.98/6.51mph 16) 0.37m - 5:35(15:07/m) 90/114bpm 23cal 56/118rpm 3.97/5.49mph Add a comment |
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