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sensifj M70

About

Race Times

All Races

Mileage

Training

No clubs listed.

Races
8
Miles
15201
Miles
44
Miles
1320
10k
58:30
10M
1:42:42
Half
1:50:10
Mara
5:11:21

About Me

still plodding on

Current Status

Just Running.

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Buddies

Dist	Races	PB	2012	2015
10km	2	58:30 9:25/mi	58:30
10mi	1	1:42:42 10:16/mi		1:42:42
13.1mi	1	1:50:10 8:25/mi		1:50:10
26.2mi	1	5:11:21 11:53/mi		5:11:21

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	82	0	0	0	0	0	0	0	0	0	0	0	82
2020	148	117	92	51	118	117	126	121	104	140	116	86	1336
2019	201	175	165	174	146	152	117	112	35	132	124	124	1657
2018	0	0	2.5	0	0	0	0	0	0	0	0	0	2.5
2018	138	140	159	174	165	199	201	176	153	151	169	153	1978
2017	155	191	176	195	134	160	187	197	144	165	176	112	1991
2017	0	0	0	0	0	0	0	0	0	0	0	6	6
2016	331	256	314	184	257	194	203	255	161	121	93	102	2469
2015	192	122	93	212	330	203	175	158	149	204	216	262	2318
2015	0	0	12	4	2	27	0	0	0	0	0	0	45
2014	0	0	3.2	0.5	1.1	0	0	0.3	0	0	0	0	5
2014	55	21	51	41	21	0	13	40	83	182	205	178	890
2014	0	1	28	74	49	102	108	111	27	0	0	0	499
2013	1.3	0.6	1.7	0	0	0	0	0	0	0	0	0	3.6
2013	21	72	69	0	0	6	30	97	86	76	66	43	565
2013	45	0	0	0	0	0	18	114	182	0	0	0	359
2012	0	0	0.9	7.6	7.7	2.2	2.4	2.3	2.8	1.3	1.9	0.5	29.6
2012	82	48	78	95	112	95	69	109	80	48	66	59	939
2012	5	0	0	22	175	64	0	15	94	0	0	0	375
2011	0	0	2.3	0.8	0.5	0	0	0	0	0	0	0	3.5
2011	77	85	90	96	81	155	133	45	19	66	75	37	959
2011	0	0	0	0	0	0	0	0	13	16	8	0	36
2010	17	0	0	0	0	0	0	0	0	0	0	0	17

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	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5
2.2mi, 30:01 Cross-Training - Elliptical Split Summary === 1) 0m - 30:01(0/m) 103/123bpm 235cal 52/61rpm elliptical hill climb session. Add a comment	2mi, 30:01 Cross-Training - Elliptical Split Summary === 1) 0m - 30:01(0/m) 105/128bpm 246cal 58/79rpm sprint session. Add a comment	2.1mi, 30:04 Running - General Split Summary === 1) 2.06m - 30:04(14:36/m) 170cal Elliptical sprint session. 5 min. warm up 10/20/30/40 secs. on the min. x 5 each. 5 min. cool down. Add a comment	3.1mi, 28:56 Running - Treadmill Split Summary === 1) 3.12m - 28:56(9:16/m) 151/176bpm 490cal 6.46/7.47mph Treadmill Parkrun. Tough sweated buckets. Add a comment	4.3mi, 1:00:03 Running - Treadmill Split Summary === 1) 4.27m - 1:00:03(14:04/m) 108/144bpm 356cal 4.27/5.1mph Elliptical sprints session. Add a comment	4mi, 40:06 Cross-Training - Elliptical Split Summary === 1) 1m - 20:34(20:34/m) 105/130bpm 174cal 2.92/4.15mph 2) 1m - 19:11(19:11/m) 116/126bpm 180cal 3.13/4.66mph 3) 0.02m - 21(20:51/m) 115/116bpm 3cal 2.88/3.28mph 4 min. intervals x 6. 1 min. rec. Add a comment	4mi, 40:03 Cross-Training - Elliptical Split Summary === 1) 1m - 10:55(10:55/m) 92/127bpm 70cal 5.49/6.82mph 2) 1m - 9:39(9:39/m) 114/132bpm 94cal 6.22/7.16mph 3) 1m - 9:39(9:39/m) 117/124bpm 96cal 6.21/7.16mph 4) 0.99m - 9:50(9:56/m) 115/128bpm 84cal 6.04/7.97mph Elliptical intervals. 5 mins. x 5 Add a comment
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	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12
4.3mi, 40:05 Running - Treadmill Split Summary === 1) 1m - 10:21(10:21/m) 96/129bpm 74cal 5.79/7.06mph 2) 1m - 8:54(8:54/m) 116/123bpm 89cal 6.75/7.51mph 3) 1m - 9:00(9:00/m) 120/125bpm 93cal 6.67/8.89mph 4) 1m - 8:50(8:50/m) 124/130bpm 95cal 6.79/9.16mph 5) 0.31m - 2:59(9:45/m) 117/130bpm 26cal 6.15/6.64mph Ellip. intervals. 7 mins. x4 1 min. rec. + warm-up and cool down. Add a comment	4.1mi, 40:03 Running - Treadmill Split Summary === 1) 1m - 11:00(11:00/m) 101/121bpm 88cal 5.46/9.23mph 2) 1m - 9:45(9:45/m) 118/126bpm 100cal 6.16/9.1mph 3) 1m - 9:30(9:30/m) 120/127bpm 98cal 6.31/9.1mph 4) 1m - 9:17(9:17/m) 124/132bpm 97cal 6.46/12.54mph 5) 0.05m - 32(11:26/m) 111/112bpm 3cal 5.25/5.32mph ellip. 30 sec. sprints. x 22 with 1 min. rec's Add a comment	4.5mi, 45:11 Running - Treadmill Split Summary === 1) 1m - 10:44(10:44/m) 84/107bpm 55cal 5.59/13.61mph 2) 1m - 9:20(9:20/m) 106/133bpm 78cal 6.43/10.44mph 3) 1m - 10:22(10:22/m) 126/134bpm 115cal 5.78/13mph 4) 1m - 9:41(9:41/m) 124/132bpm 103cal 6.2/10.94mph 5) 0.53m - 5:04(9:29/m) 120/131bpm 47cal 6.32/8.08mph Elliptical Fartlek session. Add a comment	3.1mi, 27:09 Cross-Training - Elliptical Split Summary === 1) 1m - 8:49(8:49/m) 114/127bpm 86cal 6.8/8.12mph 2) 1m - 8:26(8:26/m) 130/133bpm 97cal 7.11/8.25mph 3) 1m - 8:49(8:49/m) 136/140bpm 105cal 6.81/8.47mph 4) 0.12m - 1:04(8:51/m) 141/143bpm 13cal 6.78/8.54mph Elliptical Parkrun. Tough. Add a comment	3.3mi, 40:03 Running - Treadmill Split Summary === 1) 1m - 17:13(17:13/m) 99/121bpm 127cal 3.49/18.2mph 2) 1m - 10:27(10:27/m) 120/133bpm 108cal 5.74/15.95mph 3) 1m - 8:38(8:38/m) 127/134bpm 96cal 6.95/14.38mph 4) 0.32m - 3:44(11:41/m) 117/129bpm 33cal 5.13/6.28mph 50/50 treadmill/ elliptical. 40 mins. 30 sec. sprints 90 secs. rec. x 8 on each. Add a comment	3.1mi, 40:02 Running - Treadmill Split Summary === 1) 1m - 10:26(10:26/m) 104/121bpm 88cal 5.75/10.08mph 2) 1m - 10:04(10:04/m) 121/131bpm 107cal 5.96/16.28mph 3) 1m - 18:45(18:45/m) 115/134bpm 160cal 3.2/17.03mph 4) 0.11m - 48(7:34/m) 100/102bpm 3cal 7.93/8.31mph Day 2 of the 50/50 Elliptical/Treadmill today. Alternating each day with Tina. Add a comment	3.5mi, 40:03 Running - Treadmill Split Summary === 1) 1m - 13:26(13:26/m) 95/121bpm 92cal 4.46/18.24mph 2) 1m - 13:38(13:38/m) 121/137bpm 141cal 4.4/15.2mph 3) 1m - 8:06(8:06/m) 130/136bpm 93cal 7.41/16.01mph 4) 0.49m - 4:53(9:54/m) 125/138bpm 50cal 6.06/16.55mph Day 3. 50/50. Treadmill/Elliptical today.reached 9mph on t'mill Add a comment
Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19
3.2mi, 40:03 Running - Treadmill Split Summary === 1) 1m - 9:32(9:32/m) 113/131bpm 92cal 6.29/9.91mph 2) 1m - 9:15(9:15/m) 126/133bpm 103cal 6.48/11.37mph 3) 1m - 19:58(19:58/m) 125/146bpm 206cal 3/17.51mph 4) 0.2m - 1:18(6:32/m) 137/143bpm 15cal 9.19/12.59mph Day 4. 50/50 Elliptical/ Treadmill today. 9.5 highest on treadmill. x 9 sprints on each. Add a comment	3.6mi, 40:03 Running - Treadmill Split Summary === 1) 1m - 10:30(10:30/m) 107/128bpm 93cal 5.72/18.22mph 2) 1m - 14:06(14:06/m) 128/141bpm 158cal 4.26/18.47mph 3) 1m - 9:02(9:02/m) 136/142bpm 107cal 6.64/11.9mph 4) 0.61m - 6:26(10:32/m) 131/139bpm 73cal 5.7/8.77mph day 6. 50/50 Treadmill/Elliptical. x 10 sprints on each. still in the 40 min. time frame. Less recovery time. Add a comment	3.6mi, 40:02 Running - Treadmill Split Summary === 1) 1m - 10:00(10:00/m) 108/129bpm 90cal 6/9.91mph 2) 1m - 8:28(8:28/m) 126/136bpm 94cal 7.09/12.19mph 3) 1m - 14:55(14:55/m) 127/148bpm 163cal 4.02/18.54mph 4) 0.55m - 6:39(12:04/m) 138/147bpm 81cal 4.97/13.55mph Day 6. 50/50 Elliptical/Treadmill HIIT session. ( Last) Fastest pace got today of the week= 3:14 min/mi Add a comment	3.1mi, 28:06 Running - parkrun Split Summary === 1) 1m - 9:20(9:20/m) 134/141bpm 110cal 6.42/6.87mph 2) 1m - 9:05(9:05/m) 142/150bpm 114cal 6.61/6.97mph 3) 1m - 8:36(8:36/m) 144/148bpm 110cal 6.97/7.41mph 4) 0.12m - 1:04(8:44/m) 145/148bpm 13cal 6.87/7.14mph Moderetely paced parkrun. Testing Back niggles. Feit ok. Add a comment	6.2mi, 1:00:33 Running - General Split Summary === 1) 1m - 10:20(10:20/m) 132/144bpm 116cal 5.8/6.47mph 2) 1m - 9:40(9:40/m) 145/155bpm 122cal 6.21/6.82mph 3) 1m - 9:54(9:54/m) 135/153bpm 114cal 6.06/6.76mph 4) 1m - 10:02(10:02/m) 130/137bpm 110cal 5.98/6.59mph 5) 1m - 9:53(9:53/m) 133/144bpm 111cal 6.07/6.82mph 6) 1m - 8:58(8:58/m) 139/153bpm 106cal 6.7/7.37mph 7) 0.21m - 1:45(8:31/m) 145/150bpm 22cal 7.04/7.18mph The Scottie Dog 10k. With Tina, Layla and Kellie. Ran first 4 mile easy with Tina she had to cut short then. Carried on with Layla and Kellie to 10k Add a comment	0mi, 5:03 Running - General Split Summary === 1) 0m - 5:03(0/m) 111/119bpm 47cal 58/71rpm Add a comment 2.7mi, 1:00:03 Running - Treadmill Split Summary === 1) 1m - 21:20(21:20/m) 114/141bpm 192cal 2.81/18.95mph 2) 1m - 20:11(20:11/m) 120/140bpm 192cal 2.97/17.39mph 3) 0.73m - 18:32(25:18/m) 122/146bpm 172cal 2.37/19.43mph Treadmill folly Add a comment 0mi, 10:04 Running - General Split Summary === 1) 0m - 10:04(0/m) 106/128bpm 86cal 59/73rpm Add a comment	3.1mi, 30:08 Running - parkrun Split Summary === 1) 1m - 9:53(9:53/m) 126/141bpm 106cal 6.07/6.41mph 2) 1m - 9:37(9:37/m) 138/140bpm 113cal 6.23/6.8mph 3) 1m - 9:30(9:30/m) 136/140bpm 110cal 6.31/6.7mph 4) 0.13m - 1:07(8:55/m) 141/145bpm 13cal 6.73/6.87mph Easy Parkrun 1st. of 3 this week. In between the Treadmill Folly. Add a comment
Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24	Mon 25th Jan Jan 25	Tue 26th Jan Jan 26
0mi, 5:03 Running - General Split Summary === 1) 0m - 5:03(0/m) 119/130bpm 52cal 59/68rpm Add a comment 2.2mi, 45:03 Running - Treadmill Split Summary === 1) 1m - 20:13(20:13/m) 107/137bpm 163cal 2.97/16.36mph 2) 1m - 22:09(22:09/m) 120/138bpm 210cal 2.71/18.18mph 3) 0.16m - 2:41(17:03/m) 132/140bpm 29cal 3.52/13.5mph day 2 of the treadmill folly. On my own. 30 sec. sprints...90 secs. rec. x23 Add a comment 0mi, 10:02 Running - General Split Summary === 1) 0m - 10:02(0/m) 102/118bpm 80cal 59/72rpm Add a comment	3.1mi, 29:29 Running - parkrun Split Summary === 1) 1m - 9:50(9:50/m) 131/140bpm 110cal 6.1/6.53mph 2) 1m - 9:24(9:24/m) 138/143bpm 110cal 6.38/6.78mph 3) 1m - 9:01(9:01/m) 140/144bpm 108cal 6.66/7.01mph 4) 0.14m - 1:14(8:41/m) 143/147bpm 15cal 6.91/7.06mph Parkrun 2. Felt hard today even though it was a bit faster than Tuesday. Add a comment	0mi, 5:01 Running - General Split Summary === 1) 0m - 5:01(0/m) 104/114bpm 41cal 58/69rpm Add a comment 2.4mi, 33:02 Running - Treadmill Split Summary === 1) 1m - 14:04(14:04/m) 111/128bpm 128cal 4.27/16.11mph 2) 1m - 13:27(13:27/m) 118/135bpm 129cal 4.46/18.91mph 3) 0.36m - 5:31(15:17/m) 129/141bpm 60cal 3.92/18.37mph T'Mill Folly. Day 3. On my own. Reduced rec. time to 60 secs. x 22 30 sec. sprints. Add a comment 0mi, 10:01 Running - General Split Summary === 1) 0m - 10:01(0/m) 98/125bpm 73cal 57/76rpm Add a comment	3.1mi, 26:36 Running - parkrun Split Summary === 1) 1m - 8:58(8:58/m) 140/152bpm 107cal 6.7/7.16mph 2) 1m - 8:25(8:25/m) 142/146bpm 102cal 7.13/7.53mph 3) 1m - 8:11(8:11/m) 145/155bpm 102cal 7.33/7.62mph 4) 0.13m - 1:02(7:52/m) 145/148bpm 12cal 7.63/7.6mph Parkrun 3. Faster but carful icy under foot. Add a comment 0mi, 5:01 Running - General Split Summary === 1) 0m - 5:01(0/m) 111/119bpm 46cal 57/70rpm Add a comment 0mi, 10:02 Running - General Split Summary === 1) 0m - 10:02(0/m) 98/116bpm 73cal 52/67rpm Add a comment	6.2mi, 58:47 Running - General Split Summary === 1) 1m - 9:48(9:48/m) 127/142bpm 107cal 6.12/6.55mph 2) 1m - 9:20(9:20/m) 135/140bpm 108cal 6.43/6.74mph 3) 1m - 9:03(9:03/m) 136/141bpm 105cal 6.63/6.93mph 4) 1m - 9:24(9:24/m) 139/143bpm 111cal 6.39/6.93mph 5) 1m - 9:36(9:36/m) 138/142bpm 113cal 6.25/6.8mph 6) 1m - 9:38(9:38/m) 141/149bpm 116cal 6.23/6.68mph 7) 0.2m - 1:57(9:40/m) 142/143bpm 23cal 6.21/6.37mph Snow Man run. ( Snowing.) Ran on my own. Add a comment	0mi, 5:02 Running - General Split Summary === 1) 0m - 5:02(0/m) 116/120bpm 50cal 56/62rpm Add a comment 3mi, 40:02 Running - Treadmill Split Summary === 1) 1m - 15:16(15:16/m) 113/132bpm 143cal 3.93/15.28mph 2) 1m - 12:02(12:02/m) 124/138bpm 125cal 4.99/16.89mph 3) 1m - 12:19(12:19/m) 133/149bpm 140cal 4.87/19.6mph 4) 0.04m - 24(10:42/m) 143/147bpm 4cal 5.61/11.48mph Treadmill Folly. Week 2. Increased length of sprints decreases recovery time. ( x 20 efforts.) 45 sec. sprints....75 sec. rec. Add a comment 0mi, 10:01 Running - General Split Summary === 1) 0m - 10:01(0/m) 100/121bpm 77cal 59/77rpm Add a comment	0mi, 5:02 Running - General Split Summary === 1) 0m - 5:02(0/m) 112/116bpm 47cal 57/63rpm Add a comment 3.9mi, 56:03 Running - Treadmill Split Summary === 1) 1m - 15:14(15:14/m) 114/134bpm 144cal 3.94/15.84mph 2) 1m - 14:07(14:07/m) 119/135bpm 137cal 4.25/16.09mph 3) 1m - 14:08(14:08/m) 122/139bpm 136cal 4.24/16.16mph 4) 0.91m - 12:34(13:47/m) 121/130bpm 115cal 4.35/16.14mph Add a comment 0mi, 10:01 Running - General Split Summary === 1) 0m - 10:01(0/m) 102/117bpm 79cal 60/75rpm Add a comment

2015	Distance	Date	Result	WAVA
Bells of Pattingham	7mi	11 Oct	1:01:27	65.50%
Wolverhampton Half Marathon	13.1mi	6 Sep	1:50:10	70.09%
Potteries Marathon	26.2mi	5 Jul	5:11:21	52.23%
Mash March Madness	10km	28 Mar		0.00%
Stourbridge Stagger	10mi	1 Feb	1:42:42	56.14%
2014	Distance	Date	Result	WAVA
Wolverhampton parkrun	5km	25 Oct		0.00%
Pattingham Bells	7mi	12 Oct		0.00%
Wolverhampton parkrun	5km	4 Oct		0.00%
2013	Distance	Date	Result	WAVA
Apley Estates Multi-Terrain Run 21k	13.1mi	17 Feb		0.00%
Blymhill 10k	10km	20 Jan		0.00%
2012	Distance	Date	Result	WAVA
Bells of Pattingham	10km	14 Oct	1:04:22	53.41%
Warwickshire Sprint Triathlon	400metres/23km/5km	30 Sep	/ /	0.00%
Ironbridge Half Marathon	13.2mi	1 Apr	2:02:11	61.16%
Lilleshall Monumental	10km	25 Mar	58:30	58.21%

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sensifj M70

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