
NavyAl F40
FollowAbout
Race Times
All Races
Mileage
Training
No clubs listed.
-
Races
172 -
Miles
7245 -
Miles
4353 -
WAVA
82.13% -
5k
18:52 -
10k
39:21 -
10M
1:05:35 -
Half
1:26:59 -
Mara
3:35:50
Planned Races
20 May 18 | Liverpool Rock 'n' Roll Half Marathon |
16 Jun 18 | Rat Race The Wall |
09 Sep 18 | Wigan 10k |
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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 | 135 | 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 | 3 | 1:05:35 | ||||||||
13.1mi | Southport Half Marathon (Tour of Merseyside Race One)13.1mi | 1:26:59 | 6:38 | 79.24 | 13 | 1:56:38 | 1:34:08 | 1:46:43 | 1:33:55 | 1:26:59 | ||||
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 |
2018 |
Date | Result | WAVA |
Southport parkrun | 14 Apr | 0.00% | |
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 ānā 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 ānā 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 ānā 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% |
Duckponds 7k | 12 Jul | 30:57 | 69.95% |
Plymvalley Parkrun | 12 Jul | 22:48 | 66.69% |
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 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 541 |
2018 | 4 | 0 | 4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 |
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 |
Sat 24th Mar
Mar 24
|
Sun 25th Mar
Mar 25
|
Mon 26th Mar
Mar 26
|
Tue 27th Mar
Mar 27
|
Wed 28th Mar
Mar 28
|
Thu 29th Mar
Mar 29
|
Fri 30th Mar
Mar 30
|
Split Summary
=== 1) 1m - 7:48(7:48/m) 171/178bpm 115cal 7.69/8.52mph 2) 0.53m - 4:45(8:56/m) 170/181bpm 70cal 6.72/8.2mph ![]()
Started at the back, slow around first lap then sped up with fewer people around. Still managed 3rd lady, 21st overall. 22mins official
Split Summary === 1) 1m - 7:36(7:36/m) 173/185bpm 112cal 7.89/11.86mph 2) 1m - 6:49(6:49/m) 165/183bpm 98cal 8.81/10.85mph 3) 1m - 6:37(6:37/m) 165/170bpm 96cal 9.07/15.7mph 4) 0.02m - 6(4:42/m) 167/169bpm 1cal 12.78/15.7mph ![]()
Split Summary
=== 1) 1m - 8:12(8:12/m) 148/170bpm 98cal 7.32/7.95mph 2) 1m - 8:18(8:18/m) 136/147bpm 96cal 7.23/8.08mph 3) 0.58m - 4:49(8:16/m) 128/137bpm 46cal 7.26/7.91mph ![]()
Split Summary
=== 1) 1m - 17:07(17:07/m) 78cal 56/93rpm 3.51/6.85mph 2) 0.56m - 9:30(17:01/m) 40cal 54/62rpm 3.53/4.32mph ![]() |
Split Summary
=== 1) 1.9m - 12:22(6:29/m) 115/128bpm 102cal 9.25/14.05mph ![]()
TKO boxercise
Split Summary === 1) 1.33m - 20:38(15:31/m) 109/154bpm 131cal 53/112rpm 3.87/11.69mph ![]()
Split Summary
=== 1) 2.48m - 25:20(10:14/m) 115/136bpm 200cal 75/105rpm 5.87/8.47mph ![]()
Upperbody
Split Summary === 1) 0.03m - 8:30(4:18:58/m) 93/106bpm 33cal 5/62rpm 0.23/4.4mph ![]()
Split Summary
=== 1) 2.15m - 12:30(5:49/m) 111/134bpm 95cal 10.31/18.93mph ![]() |
Split Summary
=== 1) 0.96m - 17:04(17:51/m) 75/87bpm 47cal 55/63rpm 3.36/4.3mph ![]()
Split Summary
=== 1) 1m - 16:45(16:45/m) 79/89bpm 48cal 58/63rpm 3.58/3.74mph 2) 0.64m - 10:48(16:48/m) 82/88bpm 35cal 57/63rpm 3.57/4.01mph ![]()
Split Summary
=== 1) 0.09m - 1:00:48(11:45:35/m) 62/84bpm 85cal 2/96rpm 0.09/5.32mph ![]()
Split Summary
=== 1) 1m - 18:02(18:02/m) 77/89bpm 52cal 56/74rpm 3.33/25.94mph 2) 0.82m - 14:57(18:11/m) 77/84bpm 45cal 56/63rpm 3.3/3.55mph ![]() |
Split Summary
=== 1) 1m - 7:50(7:50/m) 128/138bpm 85cal 7.66/8.35mph 2) 1m - 8:56(8:56/m) 120/144bpm 80cal 6.71/8.04mph 3) 1m - 9:33(9:33/m) 117/146bpm 76cal 6.28/6.66mph 4) 0.18m - 1:48(9:51/m) 127/142bpm 16cal 6.09/6.28mph ![]()
10x 400m loops
Split Summary === 1) 1m - 6:26(6:26/m) 134/153bpm 68cal 9.32/9.98mph 2) 1m - 6:57(6:57/m) 128/150bpm 64cal 8.64/10.16mph 3) 0.49m - 3:06(6:19/m) 135/155bpm 30cal 9.51/10.42mph ![]()
Split Summary
=== 1) 1m - 9:11(9:11/m) 116/127bpm 85cal 6.53/7.97mph 2) 1m - 8:15(8:15/m) 128/133bpm 91cal 7.28/8.62mph 3) 0.23m - 1:56(8:28/m) 130/131bpm 21cal 7.09/7.47mph ![]() |
Split Summary
=== 1) 2.44m - 30:17(12:25/m) 109/132bpm 211cal 62/103rpm 4.83/8.29mph ![]()
Split Summary
=== 1) 0.33m - 20:03(1:00:22/m) 97/120bpm 101cal 16/93rpm 0.99/8.27mph ![]()
Upperbody and core
Split Summary === 1) 0.02m - 11:33(9:09:43/m) 87/115bpm 37cal 3/62rpm 0.11/3.61mph ![]()
Split Summary
=== 1) 0.77m - 12:06(15:44/m) 88/102bpm 55cal 61/93rpm 3.81/4.95mph ![]() |
Split Summary
=== 1) 1m - 8:08(8:08/m) 121/135bpm 54cal 7.38/9.23mph 2) 1m - 8:25(8:25/m) 132/139bpm 96cal 7.12/7.97mph 3) 1m - 8:08(8:08/m) 132/137bpm 87cal 7.38/8.7mph 4) 1m - 8:28(8:28/m) 133/137bpm 90cal 7.09/8.77mph 5) 1m - 8:15(8:15/m) 136/141bpm 90cal 7.27/8.27mph 6) 0.95m - 8:01(8:27/m) 133/141bpm 77cal 7.1/7.78mph ![]() |
Split Summary
=== 1) 1m - 13:44(13:44/m) 74cal 64/85rpm 4.37/6.05mph 2) 0.38m - 4:40(12:18/m) 40cal 67/85rpm 4.88/6.76mph ![]()
Split Summary
=== 1) 1m - 17:29(17:29/m) 77cal 55/61rpm 3.43/3.97mph 2) 0.43m - 7:31(17:27/m) 33cal 57/60rpm 3.44/3.63mph ![]() |
Sat 31st Mar
Mar 31
|
Sun 1st Apr
Apr 1
|
Mon 2nd Apr
Apr 2
|
Tue 3rd Apr
Apr 3
|
Wed 4th Apr
Apr 4
|
Thu 5th Apr
Apr 5
|
Fri 6th Apr
Apr 6
|
Split Summary
=== 1) 1m - 15:00(15:00/m) 71cal 63/78rpm 4/4.51mph 2) 0.35m - 5:26(15:31/m) 26cal 60/67rpm 3.87/4.53mph ![]()
Split Summary
=== 1) 1m - 17:35(17:35/m) 74cal 54/63rpm 3.41/4.01mph 2) 1m - 16:49(16:49/m) 73cal 55/64rpm 3.57/4.36mph 3) 1m - 15:42(15:46/m) 71cal 59/68rpm 3.81/4.44mph ![]()
Split Summary
=== 1) 1m - 16:19(16:19/m) 76cal 60/128rpm 3.68/4.03mph 2) 0.06m - 1:00(16:56/m) 4cal 58/61rpm 3.54/3.59mph ![]() |
Split Summary
=== 1) 1m - 14:07(14:07/m) 70cal 66/85rpm 4.25/4.49mph 2) 0.36m - 4:59(13:54/m) 26cal 67/86rpm 4.32/4.82mph ![]() |
Split Summary
=== 1) 1m - 9:18(9:18/m) 107cal 6.45/7.53mph 2) 1m - 9:06(9:06/m) 112cal 6.6/7.1mph 3) 1m - 9:13(9:13/m) 111cal 6.51/7.49mph 4) 1m - 9:04(9:04/m) 114cal 6.62/10.35mph 5) 1m - 9:12(9:12/m) 116cal 6.52/8.72mph 6) 1m - 8:57(8:57/m) 113cal 6.71/7.41mph 7) 1m - 8:53(8:53/m) 112cal 6.76/7.45mph 8) 1m - 8:59(8:59/m) 108cal 6.68/7.87mph 9) 1m - 8:27(8:27/m) 108cal 7.1/8.41mph 10) 1m - 8:29(8:29/m) 112cal 7.07/10.5mph 11) 1m - 8:42(8:42/m) 113cal 6.89/9.08mph 12) 1m - 8:42(8:42/m) 114cal 6.89/7.83mph 13) 1m - 8:32(8:32/m) 111cal 7.03/10.21mph 14) 1m - 8:26(8:26/m) 112cal 7.12/10.29mph 15) 1m - 8:10(8:10/m) 114cal 7.35/8.54mph 16) 1m - 8:26(8:26/m) 113cal 7.11/7.68mph 17) 1m - 8:30(8:30/m) 107cal 7.06/8.62mph 18) 1m - 9:06(9:06/m) 107cal 6.6/7.95mph 19) 1m - 8:56(8:56/m) 112cal 6.72/8.45mph 20) 1m - 8:52(8:52/m) 112cal 6.77/9.29mph 21) 1m - 8:49(8:49/m) 113cal 6.8/8.37mph 22) 1m - 8:58(8:58/m) 112cal 6.69/7.08mph 23) 1m - 9:02(9:02/m) 112cal 6.65/7.03mph 24) 1m - 9:05(9:05/m) 112cal 6.61/6.82mph 25) 1m - 10:27(10:27/m) 106cal 5.74/7.1mph 26) 1m - 9:56(9:56/m) 108cal 6.04/8.39mph 27) 1m - 9:49(9:49/m) 114cal 6.11/9.08mph 28) 1m - 9:07(9:07/m) 114cal 6.58/8.54mph 29) 1m - 10:33(10:33/m) 98cal 5.69/7.03mph 30) 1m - 9:24(9:24/m) 107cal 6.38/7.6mph 31) 1m - 9:23(9:23/m) 114cal 6.39/7.64mph 32) 0.28m - 3:05(10:52/m) 33cal 5.52/8.58mph ![]() |
-
|
Split Summary
=== 1) 1m - 16:33(16:33/m) 88/96bpm 57cal 59/64rpm 3.63/4.01mph 2) 0.66m - 10:22(15:46/m) 92/98bpm 38cal 59/66rpm 3.81/4.7mph ![]()
Legs still killing me after Monday but thought yoga might help
Split Summary === 1) 0.1m - 1:03:29(10:18:44/m) 67/89bpm 109cal 2/63rpm 0.1/4.05mph ![]()
Split Summary
=== 1) 1m - 17:50(17:50/m) 83/89bpm 59cal 56/64rpm 3.36/4.61mph 2) 0.61m - 10:51(17:50/m) 82/91bpm 37cal 57/64rpm 3.36/3.55mph ![]() |
Split Summary
=== 1) 1m - 17:33(17:33/m) 81/89bpm 55cal 57/62rpm 3.42/7.64mph 2) 0.31m - 5:49(18:48/m) 77/88bpm 15cal 51/62rpm 3.19/4.91mph ![]()
Split Summary
=== 1) 1.1m - 22:18(20:14/m) 110/120bpm 145cal 48/62rpm 2.96/3.88mph ![]()
Upperbody
Split Summary === 1) 0.08m - 19:00(4:09:26/m) 92/120bpm 69cal 5/70rpm 0.24/5.18mph ![]() |
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Sat 7th Apr
Apr 7
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Sun 8th Apr
Apr 8
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Mon 9th Apr
Apr 9
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Tue 10th Apr
Apr 10
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Wed 11th Apr
Apr 11
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Thu 12th Apr
Apr 12
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Fri 13th Apr
Apr 13
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Split Summary
=== 1) 1m - 22:24(22:24/m) 78cal 48/73rpm 2.68/6.76mph 2) 1m - 25:35(25:35/m) 88cal 47/64rpm 2.34/7.01mph 3) 0.73m - 17:47(24:15/m) 56cal 43/64rpm 2.47/3.03mph ![]() |
Tourist/recovery run round Shrewsbury
Split Summary === 1) 1m - 8:38(8:38/m) 169/184bpm 124cal 6.95/7.41mph 2) 1m - 9:42(9:42/m) 136/186bpm 87cal 6.19/7.62mph 3) 1m - 8:56(8:56/m) 125/134bpm 73cal 6.72/8.16mph 4) 1m - 9:19(9:19/m) 128/141bpm 76cal 6.44/7.53mph 5) 1m - 7:37(7:37/m) 143/158bpm 88cal 7.88/11.23mph 6) 0.68m - 5:42(8:20/m) 147/155bpm 68cal 7.21/8.06mph ![]() |
Split Summary
=== 1) 1m - 7:52(7:52/m) 163/174bpm 93cal 7.63/10.33mph 2) 1m - 8:02(8:02/m) 152/171bpm 109cal 7.47/8.93mph 3) 1m - 7:53(7:53/m) 143/158bpm 99cal 7.61/10.77mph 4) 1m - 8:24(8:24/m) 138/143bpm 97cal 7.14/8.58mph 5) 1m - 9:08(9:08/m) 141/155bpm 103cal 6.57/8.06mph 6) 0.29m - 2:29(8:41/m) 146/148bpm 30cal 6.91/7.03mph ![]() |
Split Summary
=== 1) 1m - 7:54(7:54/m) 161/172bpm 106cal 7.59/8.52mph 2) 1m - 8:59(8:59/m) 153/196bpm 84cal 6.68/8.1mph 3) 1m - 9:04(9:04/m) 148/183bpm 69cal 6.62/7.1mph 4) 0.61m - 5:27(8:59/m) 132/152bpm 49cal 6.68/7.03mph ![]()
Selworthy Rd x10. Still felt the ultra in my legs. Sluggish and achy.
Split Summary === 1) 1m - 8:16(8:16/m) 132/148bpm 96cal 7.25/8.7mph 2) 1m - 8:31(8:31/m) 134/152bpm 101cal 7.04/13.23mph 3) 1m - 8:40(8:40/m) 132/150bpm 93cal 6.92/8.12mph 4) 1m - 8:23(8:23/m) 133/148bpm 90cal 7.16/8.6mph 5) 0.03m - 19(8:55/m) 139/141bpm 3cal 6.73/7.41mph ![]()
Split Summary
=== 1) 1m - 9:04(9:04/m) 127/146bpm 97cal 6.62/7.35mph 2) 1m - 9:28(9:28/m) 129/152bpm 99cal 6.34/10.37mph 3) 1m - 8:38(8:38/m) 132/145bpm 92cal 6.95/7.2mph 4) 0.41m - 3:36(8:43/m) 134/142bpm 42cal 6.88/7.1mph ![]() |
Split Summary
=== 1) 1m - 16:47(16:47/m) 79/107bpm 40cal 58/103rpm 3.57/3.92mph 2) 0.08m - 1:34(18:40/m) 76/80bpm 3cal 54/62rpm 3.21/3.57mph ![]()
Split Summary
=== 1) 1m - 17:02(17:02/m) 80/89bpm 46cal 55/63rpm 3.52/4.22mph 2) 0.63m - 10:33(16:49/m) 80/87bpm 33cal 58/61rpm 3.57/4.05mph ![]()
Split Summary
=== 1) 0.05m - 1:00:27(21:02:27/m) 66/89bpm 89cal 1/63rpm 0.05/4.55mph ![]()
Split Summary
=== 1) 1m - 17:21(17:21/m) 78/85bpm 46cal 56/62rpm 3.46/5.24mph 2) 0.65m - 11:08(17:14/m) 78/84bpm 29cal 57/61rpm 3.48/3.63mph ![]() |
Split Summary
=== 1) 1m - 17:29(17:29/m) 77cal 56/67rpm 3.43/4.32mph 2) 0.5m - 9:16(18:39/m) 38cal 55/62rpm 3.22/4.07mph ![]() |
Split Summary
=== 1) 0.23m - 28:28(2:04:45/m) 105/136bpm 167cal 7/99rpm 0.48/7.06mph ![]()
Split Summary
=== 1) 2.45m - 27:56(11:24/m) 120/140bpm 227cal 66/99rpm 5.26/8.41mph ![]() |
Sat 14th Apr
Apr 14
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Sun 15th Apr
Apr 15
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Mon 16th Apr
Apr 16
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Tue 17th Apr
Apr 17
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Wed 18th Apr
Apr 18
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Thu 19th Apr
Apr 19
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Fri 20th Apr
Apr 20
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Split Summary
=== 1) 1m - 7:52(7:52/m) 168/177bpm 109cal 7.63/8.83mph 2) 0.41m - 3:33(8:36/m) 169/175bpm 48cal 6.98/8.52mph ![]()
Tired
Split Summary === 1) 1m - 6:27(6:27/m) 163/179bpm 94cal 9.31/10.25mph 2) 1m - 7:04(7:04/m) 164/174bpm 103cal 8.48/12.75mph 3) 0.91m - 6:26(7:05/m) 165/167bpm 95cal 8.48/9.23mph ![]()
Split Summary
=== 1) 1m - 8:56(8:56/m) 132/141bpm 102cal 6.72/7.49mph 2) 0.93m - 8:17(8:54/m) 134/146bpm 88cal 6.75/7.87mph ![]()
Split Summary
=== 1) 1m - 16:54(16:54/m) 75cal 57/64rpm 3.55/4.51mph 2) 0.71m - 11:16(15:47/m) 52cal 59/63rpm 3.8/4.07mph ![]()
Split Summary
=== 1) 1m - 18:48(18:48/m) 77cal 52/62rpm 3.19/3.59mph 2) 0.72m - 12:04(16:43/m) 53cal 56/93rpm 3.59/4.17mph ![]() |
Split Summary
=== 1) 1m - 17:55(17:55/m) 75cal 56/62rpm 3.35/3.99mph 2) 0.08m - 1:34(18:30/m) 6cal 55/60rpm 3.24/3.51mph ![]()
Split Summary
=== 1) 1m - 8:16(8:16/m) 136/170bpm 91cal 7.26/7.68mph 2) 1m - 8:01(8:01/m) 120/175bpm 88cal 7.48/7.62mph 3) 1m - 7:55(7:55/m) 154/172bpm 110cal 7.57/7.87mph 4) 1m - 7:54(7:54/m) 140/145bpm 87cal 7.59/9.08mph 5) 1m - 7:59(7:59/m) 140/143bpm 84cal 7.51/9.1mph 6) 1m - 8:06(8:06/m) 142/147bpm 86cal 7.4/9.87mph 7) 1m - 7:52(7:52/m) 148/152bpm 95cal 7.63/8.27mph 8) 0.08m - 38(7:55/m) 147/148bpm 7cal 7.59/9.35mph ![]() |
Split Summary
=== 1) 1m - 16:43(16:43/m) 82/106bpm 75cal 56/82rpm 3.59/3.99mph 2) 0.59m - 9:57(16:50/m) 85/92bpm 31cal 57/61rpm 3.56/4.15mph ![]()
Split Summary
=== 1) 0.08m - 1:02:49(12:39:16/m) 66/90bpm 52cal 2/62rpm 0.08/3.78mph ![]()
Split Summary
=== 1) 1m - 17:01(17:01/m) 52/112bpm 78cal 58/79rpm 3.53/4.63mph 2) 0.84m - 14:50(17:35/m) 32/37bpm 65cal 56/61rpm 3.41/3.61mph ![]() |
Split Summary
=== 1) 1m - 16:15(16:15/m) 75/86bpm 38cal 58/63rpm 3.69/5.05mph 2) 0.92m - 14:57(16:16/m) 78/85bpm 42cal 57/61rpm 3.69/5.13mph ![]()
Split Summary
=== 1) 1.64m - 22:15(13:34/m) 114/133bpm 154cal 62/94rpm 4.42/7.58mph ![]()
KB bent over row, glute bridge, halos, planks
Split Summary === 1) 0.14m - 19:37(2:20:28/m) 95/120bpm 82cal 9/64rpm 0.43/3.88mph ![]()
Split Summary
=== 1) 1m - 17:05(17:05/m) 104/120bpm 84cal 56/63rpm 3.51/7.85mph 2) 0.92m - 15:02(16:25/m) 103/126bpm 75cal 57/60rpm 3.66/3.9mph ![]() |
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Split Summary
=== 1) 2.5m - 27:43(11:04/m) 119/138bpm 237cal 68/99rpm 5.42/8.91mph ![]()
Split Summary
=== 1) 0.15m - 27:58(3:02:38/m) 99/122bpm 123cal 7/110rpm 0.33/6.35mph ![]() |
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