NavyAl F40
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About
Race Times
All Races
Mileage
Training
No clubs listed.
-
Races
180 -
Miles
7635 -
Miles
4459 -
WAVA
82.13% -
5k
18:52 -
10k
39:21 -
10M
1:05:35 -
Half
1:26:59 -
Mara
3:35:50
About Me
I run. I cycle. I help Older Adults be healthier and happier.
Race Standard
Quarter Horse (67)
Planned Races
| 09 Sep 18 | Wigan 10k |
| 20 Oct 18 | firstandlastrunning Plym Trail AUTUMN Marathon Day 1 |
| 21 Oct 18 | firstandlastrunning Plym Trail AUTUMN Marathon Day 2 |
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| Dist | Race | Best | Pace | WAVA | Races | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 5km | Southport parkrun5km | 18:52 | 6:04 | 82.13 | 140 | 22:01 | 20:42 | 20:33 | 19:37 | 18:52 | 19:37 | |||
| 7km | Duckponds 7k7km | 30:57 | 7:07 | 69.95 | 2 | 31:45 | 30:57 | |||||||
| 6mi | 6 Moor Miles6mi | 48:04 | 8:01 | 61.99 | 1 | 48:04 | ||||||||
| 10km | Wigan 10k10km | 39:21 | 6:20 | 80.71 | 12 | 48:11 | 49:31 | 48:49 | 44:56 | 44:43 | 42:54 | 41:32 | 39:21 | |
| 10mi | Sweatshop 1010mi | 1:05:35 | 6:34 | 78.77 | 4 | 1:05:35 | 1:13:08 | |||||||
| 13.1mi | Southport Half Marathon (Tour of Merseyside Race One)13.1mi | 1:26:59 | 6:38 | 79.24 | 14 | 1:56:38 | 1:34:08 | 1:46:43 | 1:33:55 | 1:26:59 | 1:52:48 | |||
| 26.2km | MBNA Chester Metric Marathon26.2km | 1:52:42 | 6:55 | 77.86 | 2 | 2:01:29 | 1:52:42 | |||||||
| 26.2mi | Plym Trail Series WINTER Weekend Marathon Day 126.2mi | 3:35:50 | 8:14 | 67.52 | 3 | 3:51:32 | 3:49:30 | 3:35:50 | ||||||
| 50mi | Liverpool To Manchester L2M Ultra50mi | 8:17:00 | 9:56 | 56.62 | 1 | 8:17:00 | ||||||||
| 69mi | Rat Race The Wall69mi | 15:04:04 | 13:06 | 42.96 | 1 | 15:04:04 |
2018 |
Date | Result | WAVA |
| Preston 10 miler | 12 Aug | 1:13:08 | 71.67% |
| Southport parkrun | 11 Aug | 22:46 | 68.58% |
| Southport parkrun | 4 Aug | 20:17 | 76.98% |
| Southport parkrun | 14 Jul | 21:18 | 73.30% |
| Rat Race The Wall | 16 Jun | 15:04:04 | 42.96% |
| Liverpool Rock 'n' Roll Half Marathon | 20 May | 1:52:48 | 61.57% |
| Southport parkrun | 12 May | 21:18 | 73.30% |
| Southport parkrun | 14 Apr | 19:57 | 78.26% |
| Liverpool To Manchester L2M Ultra | 2 Apr | 8:17:00 | 56.62% |
| Southport parkrun | 24 Mar | 22:00 | 70.44% |
| Southport parkrun | 10 Mar | 21:55 | 70.70% |
| Southport parkrun | 24 Feb | 21:33 | 71.91% |
| Southport parkrun | 10 Feb | 21:01 | 73.73% |
| Southport parkrun | 3 Feb | 20:09 | 76.90% |
| Southport parkrun | 27 Jan | 19:37 | 78.99% |
| Plym Trail Series WINTER Weekend Marathon Day 1 | 20 Jan | 3:35:50 | 67.52% |
| Southport parkrun | 13 Jan | 19:37 | 78.99% |
| Southport parkrun | 1 Jan | 22:46 | 68.06% |
2017 |
Date | Result | WAVA |
| Southport parkrun | 30 Dec | 20:06 | 77.09% |
| Southport parkrun | 23 Dec | 19:27 | 79.67% |
| Southport parkrun | 9 Dec | 20:21 | 76.15% |
| Southport parkrun | 2 Dec | 19:24 | 79.88% |
| Preston 10 mile road race | 19 Nov | 1:16:41 | 67.84% |
| Southport parkrun | 18 Nov | 19:41 | 78.73% |
| Southport parkrun | 11 Nov | 19:37 | 78.99% |
| Southport parkrun | 28 Oct | 23:22 | 66.32% |
| Southport parkrun | 21 Oct | 19:34 | 79.19% |
| Southport parkrun | 14 Oct | 21:29 | 72.13% |
| MBNA Chester Metric Marathon | 8 Oct | 1:52:42 | 77.86% |
| Southport parkrun | 7 Oct | 21:52 | 70.86% |
| Southport parkrun | 30 Sep | 19:37 | 78.99% |
| Southport parkrun | 23 Sep | 19:41 | 78.73% |
| Southport parkrun | 16 Sep | 19:07 | 81.06% |
| Wigan 10k | 3 Sep | 39:21 | 80.71% |
| Southport parkrun | 2 Sep | 19:05 | 81.20% |
| Southport parkrun | 19 Aug | 19:34 | 79.19% |
| Southport parkrun | 12 Aug | 22:09 | 69.96% |
| Southport parkrun | 29 Jul | 19:07 | 81.06% |
| Southport parkrun | 22 Jul | 20:38 | 75.10% |
| Southport parkrun | 15 Jul | 19:14 | 80.57% |
| Southport parkrun | 8 Jul | 19:09 | 80.92% |
| Southport Half Marathon (Tour of Merseyside Race One) | 2 Jul | 1:26:59 | 79.24% |
| Southport parkrun | 1 Jul | 19:05 | 81.20% |
| Southport parkrun | 24 Jun | 19:24 | 79.88% |
| Shrewsbury Half Marathon | 18 Jun | 1:34:20 | 73.07% |
| Southport parkrun | 17 Jun | 19:25 | 79.81% |
| Southport parkrun | 10 Jun | 19:14 | 80.57% |
| Southport parkrun | 3 Jun | 19:06 | 81.13% |
| Rock ‘n’ Roll Liverpool Half Marathon | 28 May | 1:28:33 | 77.84% |
| Southport parkrun | 20 May | 19:02 | 81.41% |
| Worden Park 10K | 14 May | 40:02 | 79.33% |
| Southport parkrun | 13 May | 0.00% | |
| Southport parkrun | 6 May | 18:54 | 81.99% |
| Southport parkrun | 29 Apr | 18:55 | 81.92% |
| Southport parkrun | 22 Apr | 18:52 | 82.13% |
| Plymvalley parkrun | 15 Apr | 19:51 | 78.06% |
| Southport parkrun | 8 Apr | 19:01 | 81.49% |
| Southport parkrun | 1 Apr | 19:19 | 80.22% |
| Shrewsbury parkrun | 25 Mar | 19:30 | 78.92% |
| Wigan Half Marathon | 19 Mar | 1:30:10 | 75.92% |
| Sweatshop 10 | 12 Mar | 1:05:35 | 78.77% |
| Southport parkrun | 11 Mar | 18:57 | 81.21% |
| Southport parkrun | 4 Mar | 19:29 | 78.99% |
| Southport parkrun | 18 Feb | 19:25 | 79.26% |
| Southport parkrun | 11 Feb | 19:21 | 79.53% |
| Southport parkrun | 4 Feb | 19:46 | 77.86% |
| St Anne's 10 Miler | 29 Jan | 1:08:56 | 74.94% |
| Southport parkrun | 28 Jan | 19:59 | 77.01% |
| Southport parkrun | 21 Jan | 19:27 | 79.12% |
| Southport parkrun | 14 Jan | 19:38 | 78.38% |
| Southport parkrun | 7 Jan | 20:04 | 76.69% |
| Southport parkrun | 1 Jan | 20:26 | 75.32% |
2016 |
Date | Result | WAVA |
| Southport parkrun | 24 Dec | 20:16 | 75.93% |
| Southport parkrun | 17 Dec | 20:17 | 75.87% |
| Southport parkrun | 10 Dec | 20:54 | 73.63% |
| Southport parkrun | 5 Nov | 19:50 | 77.59% |
| Southport parkrun | 29 Oct | 19:37 | 78.45% |
| Southport parkrun | 22 Oct | 19:47 | 77.79% |
| Southport parkrun | 15 Oct | 19:43 | 78.05% |
| Southport parkrun | 8 Oct | 19:54 | 77.33% |
| MBNA Chester Metric Marathon | 2 Oct | 2:01:29 | 71.61% |
| Southport parkrun | 24 Sep | 19:45 | 77.92% |
| Southport parkrun | 17 Sep | 19:55 | 77.27% |
| Southport parkrun | 10 Sep | 19:54 | 77.33% |
| Wigan 10k | 4 Sep | 41:32 | 75.94% |
| Southport parkrun | 27 Aug | 20:02 | 76.82% |
| Southport parkrun | 20 Aug | 20:25 | 75.38% |
| Southport parkrun | 6 Aug | 20:02 | 76.82% |
| Southport parkrun | 30 Jul | 20:10 | 76.31% |
| Southport parkrun | 23 Jul | 20:17 | 75.87% |
| Southport Half Marathon | 3 Jul | 1:33:55 | 72.89% |
| Southport parkrun | 25 Jun | 20:19 | 75.75% |
| Southport parkrun | 18 Jun | 20:36 | 74.71% |
| Southport Parkrun | 11 Jun | 20:40 | 74.46% |
| Rock ‘n’ Roll Liverpool Half Marathon | 29 May | 1:35:29 | 71.69% |
| Great North West Half Marathon | 21 Feb | 1:40:39 | 67.58% |
2015 |
Date | Result | WAVA |
| Pennington Flash parkrun | 10 Oct | 20:35 | 74.30% |
| Pennington Flash parkrun | 26 Sep | 20:33 | 74.42% |
| Pennington Flash parkrun | 19 Sep | 20:40 | 74.00% |
| Wigan 10k, Wigan | 6 Sep | 42:54 | 73.06% |
| Pennington Flash parkrun | 8 Aug | 21:00 | 72.82% |
| Rock ‘n’ Roll Liverpool Marathon | 14 Jun | 3:49:30 | 62.16% |
| Pennington Flash parkrun | 30 May | 21:41 | 70.53% |
| Pennington Flash parkrun | 16 May | 22:16 | 68.68% |
| Plymvalley parkrun | 9 May | 22:47 | 67.12% |
| Plymvalley parkrun | 2 May | 22:22 | 68.37% |
| Plymvalley parkrun | 21 Mar | 22:15 | 68.33% |
| Plymvalley parkrun | 14 Mar | 22:44 | 66.88% |
| Plymvalley parkrun | 21 Feb | 24:33 | 61.93% |
| Plymvalley parkrun | 14 Feb | 24:32 | 61.97% |
| Plymvalley parkrun | 7 Feb | 23:00 | 66.11% |
| Plymvalley parkrun | 17 Jan | 23:26 | 64.88% |
| Plymvalley parkrun | 1 Jan | 24:00 | 63.35% |
2014 |
Date | Result | WAVA |
| Plymvalley parkrun | 27 Dec | 23:40 | 64.24% |
| Plymvalley parkrun | 20 Dec | 23:26 | 64.88% |
| Plymvalley parkrun | 13 Dec | 23:17 | 65.30% |
| Plymvalley parkrun | 22 Nov | 23:08 | 65.73% |
| Plymvalley parkrun | 15 Nov | 23:32 | 64.61% |
| Plymvalley parkrun | 8 Nov | 25:18 | 60.10% |
| Plymouth 10k | 2 Nov | 44:43 | 69.69% |
| Plymvalley parkrun | 1 Nov | 23:16 | 65.35% |
| Plymvalley parkrun | 18 Oct | 22:44 | 66.88% |
| Plymvalley parkrun | 11 Oct | 22:58 | 66.20% |
| MBNA Chester Marathon | 5 Oct | 3:51:32 | 61.04% |
| Plymvalley parkrun | 27 Sep | 22:59 | 66.15% |
| Plymvalley parkrun | 20 Sep | 22:24 | 67.88% |
| Plymvalley parkrun | 13 Sep | 22:29 | 67.63% |
| Wigan 10k | 7 Sep | 1:18:38 | 39.63% |
| Plymvalley parkrun | 30 Aug | 22:13 | 68.44% |
| Plymvalley parkrun | 23 Aug | 22:14 | 68.39% |
| Plymvalley Parkrun | 16 Aug | 21:43 | 70.01% |
| Plymvalley Parkrun | 9 Aug | 22:34 | 67.38% |
| Indian Queens Half Marathon | 3 Aug | 1:46:43 | 63.38% |
| Plymvalley Parkrun | 26 Jul | 22:13 | 68.44% |
| Plymvalley Parkrun | 19 Jul | 22:39 | 67.13% |
| Plymvalley Parkrun | 12 Jul | 22:48 | 66.69% |
| Duckponds 7k | 12 Jul | 30:57 | 69.95% |
| Lanhydrock Parkrun | 5 Jul | 23:59 | 63.40% |
| Plym valley parkrun | 28 Jun | 22:07 | 68.75% |
| RN Athletic Champs - 5000m | 18 Jun | 20:42 | 73.45% |
| Plymvalley Parkrun | 14 Jun | 22:08 | 68.69% |
| Plymvalley Parkrun | 7 Jun | 22:40 | 67.08% |
| Plymvalley Parkrun | 31 May | 22:18 | 68.18% |
| Plymvalley parkrun | 3 May | 22:10 | 68.59% |
| Plym valley parkrun | 26 Apr | 22:41 | 67.03% |
| Plymvalley parkrun | 19 Apr | 22:31 | 67.53% |
| Plymvalley parkrun | 12 Apr | 22:14 | 68.39% |
| Plymvalley parkrun | 29 Mar | 24:37 | 61.76% |
| Plymvalley parkrun | 22 Mar | 22:52 | 66.15% |
| Run Falmouth | 16 Mar | 1:47:46 | 62.43% |
| Plymvalley parkrun | 1 Mar | 23:48 | 63.55% |
| January Jaunt | 12 Jan | 47:22 | 65.45% |
| Plymvalley parkrun | 11 Jan | 24:13 | 62.46% |
| Plymvalley parkrun | 4 Jan | 25:43 | 58.81% |
| Plymvalley parkrun | 1 Jan | 26:29 | 57.11% |
2013 |
Date | Result | WAVA |
| Plymvalley parkrun | 14 Dec | 24:15 | 62.37% |
| Plymvalley parkrun | 7 Dec | 23:18 | 64.91% |
| Plymvalley parkrun | 9 Nov | 23:51 | 63.42% |
| Plymouth 10K | 3 Nov | 44:56 | 68.99% |
| Plymvalley parkrun | 26 Oct | 23:18 | 64.91% |
| Plymvalley parkrun | 19 Oct | 23:40 | 63.91% |
| Plymvalley parkrun | 12 Oct | 22:46 | 66.44% |
| Plymvalley parkrun | 5 Oct | 23:04 | 65.57% |
| Plymvalley parkrun | 21 Sep | 23:42 | 63.82% |
| Plymvalley parkrun | 14 Sep | 23:26 | 64.55% |
| Wigan 10k | 8 Sep | 45:19 | 68.41% |
| Plymvalley parkrun | 31 Aug | 23:27 | 64.50% |
| Pennington Flash parkrun | 10 Aug | 22:01 | 68.70% |
| Plymvalley parkrun | 3 Aug | 23:15 | 65.05% |
| Plymvalley parkrun | 20 Jul | 22:47 | 66.39% |
| Duckponds 7k | 13 Jul | 31:45 | 67.83% |
| Plymvalley parkrun | 6 Jul | 22:28 | 67.32% |
| Plymvalley parkrun | 22 Jun | 22:54 | 66.05% |
2012 |
Date | Result | WAVA |
| Saltram 10K | 1 Sep | 48:49 | 63.21% |
| Indian Queens Half Marathon | 5 Aug | 1:38:39 | 67.89% |
| 6 Moor Miles | 29 Jul | 48:04 | 61.99% |
| Plymouth Half Marathon | 3 Jun | 1:34:08 | 71.15% |
2011 |
Date | Result | WAVA |
| First Chance 10k | 2 Jan | 49:31 | 61.90% |
2010 |
Date | Result | WAVA |
| Run 10k Plymouth City | 24 Oct | 48:11 | 63.61% |
| Truro Half marathon | 19 Sep | 1:56:38 | 57.14% |
| Plymouth Half Marathon | 30 May | 1:57:17 | 56.83% |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2018 | 146 | 159 | 150 | 86 | 115 | 130 | 88 | 56 | 0 | 0 | 0 | 0 | 930 |
| 2018 | 4 | 0 | 4 | 5 | 40 | 14 | 36 | 11 | 0 | 0 | 0 | 0 | 114 |
| 2017 | 130 | 133 | 120 | 156 | 151 | 111 | 124 | 126 | 157 | 150 | 121 | 169 | 1648 |
| 2017 | 107 | 60 | 82 | 56 | 78 | 81 | 72 | 82 | 23 | 20 | 15 | 2 | 680 |
| 2016 | 108 | 81 | 100 | 102 | 105 | 94 | 107 | 124 | 110 | 121 | 27 | 102 | 1181 |
| 2016 | 85 | 111 | 109 | 94 | 120 | 142 | 139 | 94 | 168 | 96 | 115 | 79 | 1353 |
| 2015 | 87 | 94 | 85 | 72 | 92 | 73 | 62 | 108 | 98 | 92 | 93 | 117 | 1073 |
| 2015 | 99 | 36 | 19 | 35 | 44 | 0 | 0 | 21 | 14 | 49 | 87 | 108 | 511 |
| 2014 | 89 | 96 | 75 | 99 | 90 | 80 | 77 | 101 | 89 | 79 | 75 | 77 | 1026 |
| 2014 | 46 | 6 | 37 | 35 | 28 | 28 | 34 | 46 | 37 | 24 | 46 | 37 | 403 |
| 2013 | 42 | 42 | 48 | 92 | 21 | 47 | 52 | 25 | 42 | 54 | 47 | 66 | 578 |
| 2013 | 0 | 17 | 110 | 36 | 0 | 99 | 100 | 96 | 74 | 94 | 40 | 33 | 700 |
| 2012 | 65 | 82 | 111 | 122 | 75 | 76 | 55 | 86 | 91 | 102 | 122 | 91 | 1078 |
| 2012 | 109 | 43 | 91 | 35 | 86 | 59 | 14 | 41 | 32 | 10 | 0 | 0 | 521 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 29 | 16 | 25 | 50 | 121 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 25 | 27 | 71 | 53 | 177 |
|
Tue 24th Jul
Jul 24
|
Wed 25th Jul
Jul 25
|
Thu 26th Jul
Jul 26
|
Fri 27th Jul
Jul 27
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Sat 28th Jul
Jul 28
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Sun 29th Jul
Jul 29
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Mon 30th Jul
Jul 30
|
|
2.8mi,
25:34 Running - Easy
Split Summary
=== 1) 1m - 9:50(9:50/m) 144/161bpm 125cal 6.1/6.78mph 2) 1m - 9:04(9:04/m) 153/167bpm 121cal 6.62/7.45mph 3) 0.78m - 6:40(8:30/m) 159/182bpm 93cal 7.06/7.35mph  Add a comment
2.7mi,
20:43Running - Intervals
Split Summary
=== 1) 1m - 7:58(7:58/m) 141/159bpm 98cal 7.54/8.35mph 2) 1m - 7:48(7:48/m) 141/165bpm 93cal 7.7/8.22mph 3) 0.66m - 4:58(7:29/m) 142/163bpm 58cal 8.02/8.85mph Add a comment
2.7mi,
24:11Running - Easy
Split Summary
=== 1) 1m - 8:21(8:21/m) 130/145bpm 92cal 7.18/7.97mph 2) 1m - 9:08(9:08/m) 137/155bpm 107cal 6.56/7.64mph 3) 0.71m - 6:41(9:26/m) 145/170bpm 83cal 6.36/6.82mph Add a comment |
1.2mi,
10:26 Cross-Training - Elliptical
Split Summary
=== 1) 0m - 10:26(/m) 120/140bpm 96cal 96/105rpm Add a comment
1.9mi,
33:14Cross-Training - Walking Split Summary === 1) 1m - 17:16(17:16/m) 86/92bpm 70cal 58/62rpm 3.47/4.42mph 2) 0.92m - 15:58(17:20/m) 85/90bpm 57cal 57/69rpm 3.46/5.66mph Add a comment
0mi,
23:57Cross-Training - Weights
Upperbody and core
Split Summary === 1) 0m - 23:57(/m) 74/104bpm 63cal Add a comment
1.9mi,
31:31Cross-Training - Walking
Split Summary
=== 1) 1m - 16:40(16:40/m) 82/94bpm 60cal 59/76rpm 3.6/6.43mph 2) 0.93m - 14:50(16:00/m) 87/101bpm 57cal 59/78rpm 3.75/5.57mph Add a comment
0mi,
4:00Cross-Training - Tabata
Kettlebell
Split Summary === 1) 0m - 4:00(/m) 91/110bpm 19cal 54/81rpm Add a comment
0mi,
4:00Cross-Training - Tabata
Kettlebell
Split Summary === 1) 0m - 4:00(/m) 76/87bpm 11cal 49/62rpm Add a comment
0mi,
4:00Cross-Training - Tabata
Kettlebell
Split Summary === 1) 0m - 4:00(/m) 92/119bpm 20cal 42/60rpm Add a comment |
1.5mi,
8:59 Cycling - Commuting
Split Summary
=== 1) 1.53m - 8:59(5:52/m) 112/130bpm 72cal 10.24/16.45mph Add a comment
1.7mi,
10:30Cycling - Commuting
Split Summary
=== 1) 1.67m - 10:30(6:18/m) 111/126bpm 80cal 9.52/14.03mph Add a comment |
3.1mi,
27:51 Running - Intervals
Intervals.
1 min 1% 10.5kph 2mins 6% 11.5kph Split Summary === 1) 1m - 8:42(8:42/m) 137/155bpm 101cal 6.9/8.33mph 2) 1m - 8:17(8:17/m) 150/157bpm 107cal 7.25/8.6mph 3) 1m - 8:05(8:05/m) 156/169bpm 108cal 7.42/8.31mph 4) 0.35m - 2:47(8:04/m) 158/169bpm 37cal 7.44/8.54mph Add a comment
0mi,
20:54Cross-Training - Boxercise
TKO Basic
Split Summary === 1) 0m - 20:54(/m) 111/158bpm 157cal 62/92rpm Add a comment |
2.5mi,
43:50 Cross-Training - Walking
Split Summary
=== 1) 1m - 17:03(17:03/m) 132/189bpm 167cal 61/76rpm 3.52/4.4mph 2) 1m - 18:36(18:36/m) 102/141bpm 68cal 60/69rpm 3.23/5.28mph 3) 0.52m - 8:12(15:49/m) 100/112bpm 28cal 61/65rpm 3.79/5.22mph Add a comment
1.3mi,
11:36Running - Easy
Split Summary
=== 1) 1m - 9:12(9:12/m) 166/179bpm 127cal 6.53/7.7mph 2) 0.27m - 2:24(8:50/m) 170/176bpm 34cal 6.79/7.68mph Add a comment
3.1mi,
21:06Running - parkrun
Split Summary
=== 1) 1m - 6:48(6:48/m) 166/186bpm 97cal 8.83/10mph 2) 1m - 7:26(7:26/m) 179/185bpm 118cal 8.08/8.85mph 3) 0.93m - 6:53(7:23/m) 177/182bpm 107cal 8.12/9.1mph Add a comment
1.4mi,
11:58Running - Easy
Split Summary
=== 1) 1m - 8:22(8:22/m) 127/175bpm 86cal 7.16/8.29mph 2) 0.39m - 3:36(9:06/m) 166/181bpm 51cal 6.59/7.97mph Add a comment |
7.2mi,
1:03:36 Running - Trail Run
Split Summary
=== 1) 1m - 8:30(8:30/m) 132/149bpm 90cal 7.05/7.53mph 2) 1m - 8:29(8:29/m) 142/158bpm 98cal 7.08/7.78mph 3) 1m - 8:33(8:33/m) 139/144bpm 92cal 7.02/7.41mph 4) 1m - 9:18(9:18/m) 132/143bpm 79cal 6.45/7.41mph 5) 1m - 9:25(9:25/m) 131/137bpm 75cal 6.37/7.01mph 6) 1m - 9:03(9:03/m) 150/173bpm 102cal 6.63/7.12mph 7) 1m - 8:48(8:48/m) 167/180bpm 120cal 6.82/7.03mph 8) 0.17m - 1:30(8:42/m) 169/171bpm 20cal 6.9/6.93mph Add a comment |
2.1mi,
34:25 Cross-Training - Walking
Split Summary
=== 1) 1m - 16:01(16:01/m) 86/98bpm 62cal 60/66rpm 3.74/4.66mph 2) 1m - 16:02(16:02/m) 83/94bpm 53cal 59/63rpm 3.74/4.74mph 3) 0.14m - 2:22(16:59/m) 81/82bpm 7cal 58/58rpm 3.53/4.22mph Add a comment
0mi,
35:41Cross-Training - Weights
Lat pull down, upright raises, ab pull, squats, lunges, landmine deadlift
Split Summary === 1) 0m - 35:41(/m) 83/118bpm 123cal Add a comment
1.9mi,
31:12Cross-Training - Walking
Split Summary
=== 1) 1m - 15:57(15:57/m) 83/95bpm 58cal 60/85rpm 3.76/6.35mph 2) 0.94m - 15:15(16:15/m) 82/86bpm 49cal 60/116rpm 3.69/5.43mph Add a comment |
|
Tue 31st Jul
Jul 31
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Wed 1st Aug
Aug 1
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Thu 2nd Aug
Aug 2
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Fri 3rd Aug
Aug 3
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Sat 4th Aug
Aug 4
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Sun 5th Aug
Aug 5
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Mon 6th Aug
Aug 6
|
|
2.8mi,
24:25 Running - Easy
Split Summary
=== 1) 1m - 9:27(9:27/m) 134/171bpm 105cal 6.35/7.74mph 2) 1m - 8:40(8:40/m) 168/177bpm 126cal 6.93/7.99mph 3) 0.78m - 6:18(8:05/m) 168/173bpm 92cal 7.42/7.91mph Add a comment
2.2mi,
14:26Running - Intervals
Split Summary
=== 1) 1m - 6:32(6:32/m) 132/167bpm 70cal 9.19/10.58mph 2) 1m - 6:24(6:24/m) 135/147bpm 71cal 9.38/11.17mph 3) 0.23m - 1:30(6:30/m) 139/158bpm 17cal 9.23/10.65mph Add a comment
3.1mi,
28:01Running - Easy
Split Summary
=== 1) 1m - 8:26(8:26/m) 135/170bpm 94cal 7.11/7.7mph 2) 1m - 9:18(9:18/m) 141/151bpm 108cal 6.45/7.49mph 3) 1m - 9:45(9:45/m) 147/178bpm 112cal 6.15/6.74mph 4) 0.05m - 31(10:01/m) 139/155bpm 5cal 5.99/6.24mph Add a comment
1.1mi,
6:24Cycling - Commuting
Split Summary
=== 1) 1.09m - 6:24(5:52/m) 107/116bpm 45cal 10.22/14.88mph Add a comment
1.1mi,
6:10Cycling - Commuting
Split Summary
=== 1) 1.07m - 6:10(5:46/m) 118/132bpm 54cal 10.39/15.65mph Add a comment |
4.5mi,
37:09 Running - General
Split Summary
=== 1) 1m - 8:07(8:07/m) 130/152bpm 86cal 7.39/7.76mph 2) 1m - 8:21(8:21/m) 136/146bpm 94cal 7.18/7.85mph 3) 1m - 8:05(8:05/m) 139/148bpm 91cal 7.42/7.85mph 4) 1m - 8:24(8:24/m) 140/150bpm 92cal 7.14/8.16mph 5) 0.53m - 4:11(7:54/m) 143/153bpm 48cal 7.59/7.87mph Add a comment |
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1mi,
6:29 Running - Treadmill
Tried to run a mile as fast as possible. Was running at 15.5kph for the majority. Started the watch at 13.5 kph so will probably need to start at a faster pace
Split Summary === 1) 1m - 6:27(6:27/m) 164/183bpm 94cal 9.3/10.06mph 2) 0.01m - 2(3:14/m) 172/172bpm 18.53/9.71mph Add a comment
3.7mi,
32:02Running - Intervals
3% 10.5kph
5% 11.5kph Finishing at 11.7-12kph Split Summary === 1) 1m - 8:43(8:43/m) 140/166bpm 107cal 6.89/8.31mph 2) 1m - 8:07(8:07/m) 152/182bpm 110cal 7.39/8.22mph 3) 1m - 8:09(8:09/m) 155/168bpm 112cal 7.36/8.14mph 4) 0.9m - 7:03(7:50/m) 159/168bpm 99cal 7.65/9.25mph Add a comment
1mi,
18:08Cross-Training - Walking
Split Summary
=== 1) 1m - 18:01(18:01/m) 87/104bpm 77cal 58/65rpm 3.33/5.26mph 2) 0.01m - 7(15:23/m) 98/98bpm 61/62rpm 3.9/3.88mph Add a comment |
2.5mi,
45:26 Cross-Training - Walking
Split Summary
=== 1) 1m - 17:38(17:38/m) 76/104bpm 50cal 59/63rpm 3.4/4.3mph 2) 1m - 19:01(19:01/m) 83/120bpm 65cal 58/63rpm 3.15/4.01mph 3) 0.47m - 8:47(18:43/m) 89/114bpm 35cal 56/61rpm 3.21/3.8mph Add a comment
1.3mi,
11:04Running - Easy
Split Summary
=== 1) 1m - 8:35(8:35/m) 167/177bpm 124cal 6.99/7.72mph 2) 0.28m - 2:29(8:54/m) 160/176bpm 34cal 6.74/7.28mph Add a comment
3.1mi,
20:17Running - parkrun
Split Summary
=== 1) 1m - 6:37(6:37/m) 145/185bpm 84cal 9.08/10.16mph 2) 1m - 6:58(6:58/m) 179/185bpm 115cal 8.61/9.25mph 3) 0.97m - 6:42(6:55/m) 182/189bpm 115cal 8.67/12.33mph Add a comment
1.4mi,
12:28Running - Easy
Split Summary
=== 1) 1m - 8:39(8:39/m) 138/159bpm 106cal 6.93/8.06mph 2) 0.39m - 3:49(9:42/m) 141/170bpm 46cal 6.19/7.83mph Add a comment |
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1.6mi,
29:39 Cross-Training - Walking
Split Summary
=== 1) 1m - 18:31(18:31/m) 81/90bpm 61cal 57/63rpm 3.24/4.17mph 2) 0.63m - 11:08(17:48/m) 78/84bpm 31cal 56/58rpm 3.37/4.07mph Add a comment
0mi,
1:00:00Cross-Training - Yoga Add a comment
1.6mi,
27:20Cross-Training - Walking
Split Summary
=== 1) 1m - 16:30(16:30/m) 90/105bpm 73cal 59/63rpm 3.64/4.78mph 2) 0.64m - 10:50(16:57/m) 87/105bpm 41cal 58/63rpm 3.54/5.51mph Add a comment
1.1mi,
6:05Cycling - Commuting
Split Summary
=== 1) 1.05m - 6:05(5:47/m) 105/128bpm 42cal 10.39/14.36mph Add a comment
1.1mi,
5:41Cycling - Commuting
Split Summary
=== 1) 1.11m - 5:41(5:06/m) 94/101bpm 29cal 11.75/17.37mph Add a comment |
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Tue 7th Aug
Aug 7
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Wed 8th Aug
Aug 8
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Thu 9th Aug
Aug 9
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Fri 10th Aug
Aug 10
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Sat 11th Aug
Aug 11
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Sun 12th Aug
Aug 12
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Mon 13th Aug
Aug 13
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|
3.1mi,
28:24 Running - Easy
Split Summary
=== 1) 1m - 9:41(9:41/m) 134/154bpm 109cal 6.2/6.8mph 2) 1m - 9:17(9:17/m) 131/152bpm 95cal 6.46/8.25mph 3) 1m - 8:33(8:33/m) 137/142bpm 94cal 7.02/7.37mph 4) 0.09m - 52(9:26/m) 136/137bpm 9cal 6.36/6.95mph Add a comment
3.1mi,
22:36Running - Drills
Split Summary
=== 1) 1m - 7:21(7:21/m) 133/144bpm 82cal 8.16/9.29mph 2) 1m - 7:21(7:21/m) 143/155bpm 91cal 8.17/8.43mph 3) 1m - 7:12(7:12/m) 152/167bpm 94cal 8.33/10.23mph 4) 0.12m - 42(5:59/m) 154/165bpm 9cal 10.03/11.02mph Add a comment
2.9mi,
25:39Running - Easy
Split Summary
=== 1) 1m - 8:16(8:16/m) 132/145bpm 90cal 7.26/7.64mph 2) 1m - 9:01(9:01/m) 129/148bpm 87cal 6.65/7.51mph 3) 0.86m - 8:22(9:46/m) 127/138bpm 74cal 6.14/6.8mph Add a comment
1.1mi,
5:49Cycling - Commuting
Split Summary
=== 1) 1.07m - 5:49(5:26/m) 108/140bpm 43cal 11.03/20.04mph Add a comment
1.1mi,
6:08Cycling - Commuting
Split Summary
=== 1) 1.07m - 6:08(5:44/m) 119/133bpm 57cal 10.47/15.01mph Add a comment |
1.9mi,
33:51 Cross-Training - Walking
Split Summary
=== 1) 1m - 17:16(17:16/m) 82/88bpm 62cal 58/62rpm 3.47/4.53mph 2) 0.93m - 16:34(17:46/m) 80/87bpm 50cal 58/73rpm 3.38/4.38mph Add a comment
0mi,
38:51Cross-Training - Weights
Lat pull down, tri press, kb shoulder press, halos, BOR, front raises, med ball plank, side plank, Turkish get ups.
Split Summary === 1) 0m - 38:51(/m) 88/116bpm 159cal Add a comment
2.1mi,
33:35Cross-Training - Walking
Split Summary
=== 1) 1m - 16:22(16:22/m) 78/94bpm 49cal 59/81rpm 3.67/5.89mph 2) 1m - 16:25(16:25/m) 79/94bpm 49cal 59/80rpm 3.66/6.14mph 3) 0.05m - 48(15:44/m) 85/86bpm 2cal 59/62rpm 3.81/4.15mph Add a comment |
1.3mi,
21:40 Cross-Training - Walking
Split Summary
=== 1) 1m - 16:51(16:51/m) 92/121bpm 84cal 57/78rpm 3.56/6.78mph 2) 0.27m - 4:49(17:33/m) 103/111bpm 27cal 56/60rpm 3.42/4.4mph Add a comment
1.5mi,
7:50Cycling - Commuting
Split Summary
=== 1) 1.52m - 7:50(5:09/m) 110/117bpm 63cal 11.65/17.72mph Add a comment
1.7mi,
8:37Cycling - Commuting
Split Summary
=== 1) 1.69m - 8:37(5:06/m) 117/133bpm 79cal 11.75/17.35mph Add a comment |
0.6mi,
9:14 Cross-Training - Walking
Split Summary
=== 1) 0.52m - 9:14(17:38/m) 86/93bpm 38cal 3.4/3.67mph Add a comment
3.1mi,
28:34Cross-Training - Elliptical
Split Summary
=== 1) 0m - 28:34(/m) 114/139bpm 206cal 87/99rpm Add a comment
0mi,
23:37Cross-Training - Weights
Upperbody and core
Split Summary === 1) 0m - 23:37(/m) 77/101bpm 69cal Add a comment |
4.5mi,
35:51 Running - General
Incl parkrun at 22:46. I was supposed to guide but it was cancelled, so I started at the very back and jogged the first lap before speeding up. Paused the watch so that I added the additional jog home.
Split Summary === 1) 1m - 8:47(8:47/m) 132/154bpm 100cal 6.84/9.08mph 2) 1m - 7:08(7:08/m) 149/170bpm 92cal 8.42/9.12mph 3) 1m - 6:50(6:50/m) 161/173bpm 98cal 8.78/13.15mph 4) 1m - 8:40(8:40/m) 140/164bpm 96cal 6.92/12.67mph 5) 0.49m - 4:26(9:00/m) 144/156bpm 50cal 6.66/7.33mph Add a comment
1.3mi,
10:25Running - General
Split Summary
=== 1) 1m - 7:49(7:49/m) 141/155bpm 98cal 7.68/8.56mph 2) 0.34m - 2:37(7:45/m) 153/157bpm 35cal 7.75/8.47mph Add a comment |
10mi,
1:13:09 Running - Race
Knew I couldn't go as fast as previous races so tried to enjoy it and establish where I currently stand with my running.
Warmer than I expected. Split Summary === 1) 1m - 6:51(6:51/m) 141/156bpm 86cal 8.75/9.56mph 2) 1m - 7:08(7:08/m) 155/162bpm 100cal 8.42/8.81mph 3) 1m - 6:55(6:55/m) 158/165bpm 98cal 8.67/9.35mph 4) 1m - 7:15(7:15/m) 158/164bpm 102cal 8.27/8.95mph 5) 1m - 7:30(7:30/m) 159/163bpm 105cal 8.01/8.91mph 6) 1m - 7:26(7:26/m) 158/162bpm 103cal 8.07/8.6mph 7) 1m - 7:35(7:35/m) 159/165bpm 105cal 7.91/8.39mph 8) 1m - 7:34(7:34/m) 158/165bpm 104cal 7.93/8.33mph 9) 1m - 7:55(7:55/m) 159/171bpm 109cal 7.57/8.31mph 10) 0.9m - 7:00(7:47/m) 160/169bpm 97cal 7.71/8.52mph Add a comment |
1.6mi,
28:06 Cross-Training - Walking
Split Summary
=== 1) 1m - 17:25(17:25/m) 78/91bpm 55cal 57/60rpm 3.44/4.32mph 2) 0.62m - 10:41(17:20/m) 78/86bpm 32cal 57/61rpm 3.46/4.17mph Add a comment
0mi,
1:00:00Cross-Training - Yoga Add a comment
1.6mi,
26:23Cross-Training - Walking
Split Summary
=== 1) 1m - 15:45(15:45/m) 95/101bpm 83cal 60/65rpm 3.81/4.49mph 2) 0.64m - 10:38(16:33/m) 92/112bpm 47cal 59/76rpm 3.62/6.05mph Add a comment |
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Tue 14th Aug
Aug 14
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Wed 15th Aug
Aug 15
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Thu 16th Aug
Aug 16
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Fri 17th Aug
Aug 17
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Sat 18th Aug
Aug 18
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Sun 19th Aug
Aug 19
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Mon 20th Aug
Aug 20
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3mi,
27:28 Running - Easy
Split Summary
=== 1) 1m - 9:48(9:48/m) 123/156bpm 96cal 6.12/7.7mph 2) 1m - 9:16(9:16/m) 124/172bpm 85cal 6.47/7.56mph 3) 1m - 8:17(8:17/m) 128/135bpm 78cal 7.25/7.58mph 4) 0.01m - 7(8:43/m) 133/133bpm 1cal 6.89/7.14mph Add a comment
1.7mi,
12:12Running - Drills
Split Summary
=== 1) 1m - 7:22(7:22/m) 143/162bpm 94cal 8.14/9.5mph 2) 0.73m - 4:50(6:38/m) 150/165bpm 67cal 9.05/11.84mph Add a comment
2.9mi,
25:40Running - Easy
Split Summary
=== 1) 1m - 8:17(8:17/m) 144/170bpm 106cal 7.25/8.08mph 2) 1m - 9:05(9:05/m) 146/171bpm 118cal 6.61/7.85mph 3) 0.85m - 8:18(9:49/m) 147/165bpm 107cal 6.11/7.22mph Add a comment |
4.4mi,
36:17 Running - General
Split Summary
=== 1) 1m - 8:24(8:24/m) 130/144bpm 94cal 7.14/8.04mph 2) 1m - 8:07(8:07/m) 151/178bpm 108cal 7.39/7.97mph 3) 1m - 8:24(8:24/m) 173/181bpm 131cal 7.14/7.87mph 4) 1m - 7:58(7:58/m) 161/187bpm 111cal 7.53/8.04mph 5) 0.43m - 3:23(7:54/m) 151/160bpm 42cal 7.6/7.87mph Add a comment
0.9mi,
16:19Cross-Training - Walking
Split Summary
=== 1) 0.94m - 16:19(17:21/m) 93/115bpm 83cal 58/62rpm 3.46/4.7mph Add a comment |
1.5mi,
9:05 Cycling - Commuting
Split Summary
=== 1) 1.53m - 9:05(5:57/m) 109/132bpm 70cal 10.09/15.32mph Add a comment
1.5mi,
8:11Cycling - Commuting
Split Summary
=== 1) 1.52m - 8:11(5:24/m) 125/145bpm 85cal 11.12/15.03mph Add a comment |
4.4mi,
32:57 Running - Treadmill
Split Summary
=== 1) 1m - 9:08(9:08/m) 131/145bpm 101cal 6.56/7.24mph 2) 1m - 8:30(8:30/m) 144/149bpm 107cal 7.06/7.62mph 3) 1m - 8:13(8:13/m) 148/154bpm 107cal 7.3/7.66mph 4) 0.88m - 7:05(8:04/m) 153/158bpm 95cal 7.43/8.01mph Add a comment
1mi,
17:08Cross-Training - Walking
Split Summary
=== 1) 0.99m - 17:08(17:14/m) 77/90bpm 51cal 60/116rpm 3.48/4.91mph Add a comment |
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