The Inspector

M55 Denbighshire

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Recent Blogs
Chester Half Marathon 2013	Apr 2013

My parkrun
Alderford Lake parkrun

Recent Training
23rd Apr	Tempo	7.1mi	53:06
22nd Apr	Intervals	4mi	31:30
22nd Apr	General	0.5mi	5:21
21st Apr	Tempo	6.2mi	45:05
20th Apr	Easy	6.2mi	53:00

Planned Races
Freckleton Half Marathon	16th Jun
Civil Service XC Championships	9th Oct
Manchester Marathon	Apr 25

12 Month Benchmarks	Run	Bike
Mile	6:32	5:00
5k	20:51	0
5mi	34:37	0
10k	44:51	0
10mi	1:12:33	0
Half	1:35:41	0
20mi	2:36:41	0
Mara	3:29:37	0

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Buddies (5)

Followers (3)

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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2006	2007	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2022	2023	2024	PB	WB
3000m	2										11:30 75.87			12:15 73.60			11:30 6:10/mi	75.87
5km	5	19:07 71.31						19:07 76.42						20:24 75.84			19:07 6:09/mi	76.42
4.5mi	1							33:18 64.19									33:18 7:24/mi	64.19
10km	18	41:50 66.01	38:52 71.61	39:08 73.44	39:27 73.45	46:03 63.45	39:34 74.46		42:57 69.76	43:14 69.90	41:23 73.66			43:18 72.92	42:17 75.35	42:46 75.18	38:52 6:15/mi	75.35
10mi	1			1:08:23 69.42													1:08:23 6:50/mi	69.42
13.1mi	15			1:28:55 70.61	1:26:53 72.88		1:28:33 72.75			1:30:48 72.83	1:29:28 74.58	1:32:05 73.11	1:34:26 71.95	1:33:37 73.92	1:35:07 73.44		1:26:53 6:38/mi	74.58
30km	1											2:25:31 67.44					2:25:31 7:48/mi	67.44
26.2mi	7				3:13:43 68.53		3:16:27 68.75	3:12:49 70.66		3:17:11 70.32	3:24:30 68.41					3:31:10 70.01	3:12:49 7:22/mi	70.66

Date	Planned Races			Distance
27 Apr	Manchester Marathon Confirmed			26.2mi
9 Oct	Civil Service XC Championships Confirmed			4.95mi
16 Jun	Freckleton Half Marathon Confirmed			13.1mi
2024		Result	WAVA	Distance
17 Apr	Civil Service Athletics Association (CSAA) 10K Championship SB	42:46	75.18	10km
14 Apr	Manchester Marathon SB	3:31:10	70.01	26.2mi
2023		Result	WAVA	Distance
11 Oct	Civil Service XC Championships	36:10	69.76	4.95mi
7 Oct	The Doctor K Cup		0.00	5km
24 Sep	Warrington Running Festival Half Marathon SB	1:35:07	73.44	13.1mi
18 Jun	Freckleton Half Marathon	1:36:13	72.60	13.1mi
10 May	Civil Service Athletics Association (CSAA) 10K Championship SB	42:17	75.35	10km
2022		Result	WAVA	Distance
10 Dec	Great Langdale Christmas Pudding 10k	50:58	61.95	10km
12 Oct	Civil Service XC Championships	45:15	65.95	5.88mi
8 Oct	The Doctor K Cup	21:23	72.35	5km
11 Sep	Great North Run SB	1:33:37	73.92	13.1mi
19 Jun	Freckleton Half Marathon	1:36:06	72.01	13.1mi
18 May	Civil Service Athletics Association (CSAA) 10K Championship SB	43:18	72.92	10km
8 Apr	RCSL Winter Sports Weekend 5000m SB	20:24	75.84	5km
8 Apr	RCSL Winter Sports Weekend 3000m SB	12:15	73.61	3000m
2020		Result	WAVA	Distance
13 Sep	Virtual Great North Run SB	1:34:26	71.95	13.1mi
2019		Result	WAVA	Distance
9 Oct	Civil Service XC Championships		0.00	5.88mi
8 Sep	Great North Run	1:33:24	72.08	13.1mi
16 Jun	Freckleton Half Marathon SB	1:32:05	73.11	13.1mi
2 Mar	Rhayader Round the Lakes PB	2:25:31	67.44	30km
2018		Result	WAVA	Distance
28 Oct	Jedburgh Half Marathon	1:31:44	72.73	13.1mi
10 Oct	Civil Service XC Championships	45:37	63.16	5.88mi
17 Jun	Freckleton Half Marathon SB	1:29:28	74.58	13.1mi
16 May	CSAA 10K SB	41:23	73.66	10km
22 Apr	London Marathon SB	3:24:30	68.41	26.2mi
13 Apr	RCSL Winter Sports Weekend 5000m PB	19:28	76.88	5000m
13 Apr	RCSL Winter Sports Weekend 3000m PB	11:30	75.87	3000m
3 Mar	Rhayader Round the Lakes		0.00	30km
11 Feb	Nick Beer 10k	43:00	70.89	10km
2017		Result	WAVA	Distance
11 Oct	Civil Service XC Championships	44:10	64.68	5.88mi
10 Sep	Great North Run SB	1:30:48	72.83	13.1mi
18 Jun	Freckleton Half Marathon	1:33:59	70.36	13.1mi
23 Apr	London Marathon SB	3:17:11	70.32	26.2mi
12 Feb	Nick Beer 10km Memorial Race SB	43:14	69.90	10km
2016		Result	WAVA	Distance
12 Oct	Civil Service XC Championships	46:07	61.42	5.88mi
11 Sep	Great North Run		0.00	13.1mi
19 Jun	Freckleton Half Marathon		0.00	13.1mi
13 Apr	CSAA 10K SB	42:57	69.76	10km
2015		Result	WAVA	Distance
14 Oct	Civil Service XC Championships	47:50	58.72	5.88mi
13 Sep	Lake Vyrnwy Half Marathon		0.00	13.1mi
14 Aug	Neil Howells Memorial Race PB	33:18	64.19	4.5mi
9 Jul	RCSL National Sports Day SB	19:07	76.42	5km
21 Jun	Freckleton Half Marathon		0.00	13.1mi
14 Jun	Rock ‘n' Roll Liverpool Marathon		0.00	26.2mi
26 Apr	London Marathon PB	3:12:49	70.66	26.2mi
7 Mar	Rhayader Round the Lakes		0.00	20mi
2014		Result	WAVA	Distance
15 Oct	Civil Service XC Championships	42:06	67.53	6mi
24 Aug	Ellesmere 10k SB	39:34	74.46	10km
22 Jun	Freckleton Half Marathon SB	1:28:33	72.75	13.1mi
8 Jun	Mersey Tunnel 10k	41:21	71.25	10km
13 Apr	London Marathon SB	3:16:27	68.75	26.2mi
8 Mar	Rhayader Round the Lakes		0.00	20mi
19 Jan	Four Villages Half Marathon	1:28:58	71.78	13.1mi
2013		Result	WAVA	Distance
23 Jun	Shrewsbury Marathon		0.00	26.2mi
12 May	Chester half marathon		0.00	13.1mi
10 Feb	Nick Beer 10km Memorial Race SB	46:03	63.45	10km
2012		Result	WAVA	Distance
7 Oct	MBNA Chester Marathon SB	3:13:43	68.53	26.2mi
9 Sep	Lake Vyrnwy Half Marathon PB	1:26:53	72.88	13.1mi
10 Jun	Mersey Tunnel 10K SB	39:27	73.45	10km
29 Apr	Greater Manchester Marathon	3:26:49	64.19	26.2mi
12 Feb	The Nick Beer 10Km memorial race	39:47	72.83	10km
2011		Result	WAVA	Distance
4 Dec	Helena Tipping Memorial 10K SB	39:08	73.44	10km
19 Jun	Freckleton Half Marathon SB	1:28:55	70.61	13.1mi
22 May	Llandudno 10 mile race PB	1:08:23	69.42	10mi
2007		Result	WAVA	Distance
30 Sep	Flintshire 10K PB	38:52	71.61	10km
12 Sep	RCSL Sutton Park 10K	40:07	69.37	10km
3 Jun	Liverpool City v City 10K	40:46	68.27	10km
2006		Result	WAVA	Distance
1 Oct	Flintshire 10k SB	41:50	66.01	10km
19 Jul	RCSL National Sports Day PB	19:07	71.31	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	139	172	111	93	0	0	0	0	0	0	0	0	516
2024	3	0	0	0	0	0	0	0	0	0	0	0	3
2023	6	3	4	0	0	4	0	0	6	0	0	0	23
2023	52	44	24	50	95	108	76	83	86	25	28	9	681
2022	0	19	0	0	0	0	0	2	0	3	0	6	29
2022	52	21	56	50	53	56	73	94	90	64	104	54	766
2021	5	6	0	3	0	160	0	3	6	5	0	4	192
2021	61	94	130	72	83	92	63	32	37	61	16	28	769
2020	0	5	0	0	0	0	0	4	1	2	5	3	20
2020	29	33	73	32	70	27	52	58	68	45	12	35	534
2020	0	0	0	15	30	0	15	0	0	0	0	0	59
2019	0	0	0	0	0	0	4	0	0	0	0	0	4
2019	85	84	70	41	83	59	49	62	39	0	0	12	584
2018	5	0	6	7	2	0	4	3	3	4	0	0	33
2018	105	111	120	90	66	75	39	50	81	65	63	135	1000
2018	0	0	0	0	0	0	1	6	9	0	0	0	16
2017	0	0	0	8	4	5	3	0	0	0	0	0	20
2017	72	69	119	96	44	82	29	75	63	32	17	26	725
2016	0	0	0	0	0	0	0	0	8	3	0	0	11
2016	43	35	45	33	48	0	0	5	24	50	31	6	320
2015	119	93	149	97	38	31	83	20	11	33	9	8	690
2015	0	0	0	0	0	6	0	8	0	0	0	0	14
2014	0	0	10	0	0	3	0	0	0	0	0	0	12
2014	113	104	73	76	95	79	63	55	63	88	82	109	1001
2014	0	0	19	0	16	0	0	13	0	0	0	0	47
2013	0	0	20	0	0	0	0	0	0	0	0	0	20
2013	68	62	33	0	71	101	59	67	65	81	55	47	709
2013	0	0	0	9	19	0	0	0	0	0	0	0	28
2012	0	0	0	0	0	0	0	6	0	0	0	0	6
2012	99	101	102	102	67	29	65	71	114	75	64	35	926
2012	0	0	0	0	0	9	0	25	0	17	0	0	50

Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2
2mi, 16:27 Run - Treadmill 1) 1mi - 8:21(8:21/mi) 122/139bpm [1019b/mi] 85cal 7.19/8.14mph 2) 1mi - 7:53(7:53/mi) 136/155bpm [1073b/mi] 94cal 7.61/8.18mph 3) 0.03mi - 12(8:07/mi) 135/137bpm [1095b/mi] 2cal 7.39/7.26mph Add a comment	4.1mi, 32:00 Run - Treadmill 1) 1mi - 8:04(8:04/mi) 130/139bpm [1048b/mi] 92cal 7.44/8.1mph 2) 1mi - 7:29(7:29/mi) 138/143bpm [1032b/mi] 91cal 8.02/8.25mph 3) 1mi - 7:23(7:23/mi) 145/160bpm [1071b/mi] 96cal 8.12/8.33mph 4) 1mi - 8:22(8:22/mi) 152/156bpm [1271b/mi] 115cal 7.18/8.37mph 5) 0.08mi - 42(8:59/mi) 143/145bpm [1284b/mi] 8cal 6.68/7.47mph Add a comment	23.5mi, 3:14:03 Run - Long Run 1) 0.5mi - 3:55(7:49/mi) 126/138bpm [985b/mi] 42cal 7.67/7.89mph 2) 0.5mi - 3:44(7:28/mi) 134/137bpm [1001b/mi] 44cal 8.03/8.33mph 3) 0.5mi - 4:00(8:01/mi) 136/139bpm [1089b/mi] 49cal 7.49/8.18mph 4) 0.5mi - 3:50(7:40/mi) 140/146bpm [1073b/mi] 48cal 7.83/7.95mph 5) 0.5mi - 3:59(7:58/mi) 142/145bpm [1131b/mi] 51cal 7.53/7.91mph 6) 0.5mi - 3:54(7:48/mi) 144/147bpm [1123b/mi] 50cal 7.69/7.97mph 7) 0.5mi - 3:57(7:54/mi) 152/167bpm [1201b/mi] 54cal 7.59/7.78mph 8) 0.5mi - 3:56(7:53/mi) 151/153bpm [1189b/mi] 54cal 7.62/7.74mph 9) 0.5mi - 3:53(7:46/mi) 155/168bpm [1204b/mi] 54cal 7.72/7.74mph 10) 0.5mi - 4:04(8:08/mi) 155/162bpm [1261b/mi] 57cal 7.38/8.01mph 11) 0.5mi - 3:50(7:40/mi) 157/172bpm [1205b/mi] 54cal 7.82/8.12mph 12) 0.5mi - 3:57(7:55/mi) 155/161bpm [1226b/mi] 55cal 7.58/8.06mph 13) 0.5mi - 3:51(7:43/mi) 154/160bpm [1188b/mi] 52cal 7.78/8.04mph 14) 0.5mi - 4:02(8:04/mi) 154/162bpm [1243b/mi] 54cal 7.44/7.62mph 15) 0.5mi - 4:07(8:14/mi) 154/159bpm [1267b/mi] 56cal 7.29/7.58mph 16) 0.5mi - 4:04(8:07/mi) 152/155bpm [1235b/mi] 53cal 7.39/7.49mph 17) 0.5mi - 4:03(8:06/mi) 166/179bpm [1343b/mi] 60cal 7.41/7.62mph 18) 0.5mi - 4:01(8:02/mi) 164/169bpm [1319b/mi] 59cal 7.46/7.91mph 19) 0.5mi - 3:58(7:57/mi) 166/169bpm [1319b/mi] 59cal 7.55/7.7mph 20) 0.5mi - 3:59(7:59/mi) 166/170bpm [1325b/mi] 60cal 7.52/7.78mph 21) 0.5mi - 3:58(7:56/mi) 166/170bpm [1318b/mi] 59cal 7.56/7.87mph 22) 0.5mi - 4:14(8:27/mi) 164/168bpm [1387b/mi] 61cal 7.1/7.83mph 23) 0.5mi - 4:05(8:11/mi) 161/164bpm [1317b/mi] 57cal 7.33/7.89mph 24) 0.5mi - 3:54(7:48/mi) 163/170bpm [1272b/mi] 55cal 7.69/7.95mph 25) 0.5mi - 4:33(9:06/mi) 164/168bpm [1493b/mi] 66cal 6.59/7.68mph 26) 0.5mi - 4:04(8:08/mi) 167/176bpm [1358b/mi] 60cal 7.38/7.56mph 27) 0.5mi - 4:28(8:55/mi) 169/179bpm [1507b/mi] 68cal 6.73/7.6mph 28) 0.5mi - 4:02(8:04/mi) 169/173bpm [1363b/mi] 61cal 7.44/7.76mph 29) 0.5mi - 4:01(8:03/mi) 170/173bpm [1368b/mi] 61cal 7.46/7.7mph 30) 0.5mi - 4:04(8:07/mi) 167/173bpm [1356b/mi] 60cal 7.39/7.6mph 31) 0.5mi - 4:03(8:06/mi) 165/171bpm [1336b/mi] 58cal 7.41/7.51mph 32) 0.5mi - 4:03(8:06/mi) 165/169bpm [1336b/mi] 58cal 7.41/7.64mph 33) 0.5mi - 3:59(7:59/mi) 165/169bpm [1316b/mi] 58cal 7.52/7.62mph 34) 0.5mi - 4:08(8:16/mi) 165/170bpm [1365b/mi] 59cal 7.25/7.58mph 35) 0.5mi - 4:15(8:30/mi) 165/167bpm [1403b/mi] 60cal 7.06/7.33mph 36) 0.5mi - 4:16(8:33/mi) 164/170bpm [1402b/mi] 60cal 7.02/7.12mph 37) 0.5mi - 4:25(8:51/mi) 164/168bpm [1450b/mi] 63cal 6.78/7.16mph 38) 0.5mi - 4:27(8:54/mi) 165/170bpm [1468b/mi] 63cal 6.74/7.08mph 39) 0.5mi - 4:29(8:58/mi) 165/169bpm [1478b/mi] 64cal 6.7/6.99mph 40) 0.5mi - 4:21(8:42/mi) 162/166bpm [1410b/mi] 58cal 6.89/7.37mph 41) 0.5mi - 4:26(8:52/mi) 164/182bpm [1455b/mi] 61cal 6.76/7.31mph 42) 0.5mi - 4:22(8:45/mi) 168/176bpm [1470b/mi] 65cal 6.86/6.99mph 43) 0.5mi - 4:29(8:58/mi) 169/172bpm [1515b/mi] 67cal 6.69/6.89mph 44) 0.5mi - 4:31(9:03/mi) 167/174bpm [1511b/mi] 66cal 6.63/7.06mph 45) 0.5mi - 4:31(9:01/mi) 167/171bpm [1506b/mi] 65cal 6.65/6.78mph 46) 0.5mi - 4:26(8:53/mi) 166/169bpm [1475b/mi] 63cal 6.76/7.03mph 47) 0.5mi - 4:20(8:40/mi) 167/170bpm [1447b/mi] 63cal 6.93/7.1mph 48) 0mi - 1(5:23/mi) 170/170bpm [915b/mi] 11.15/6.99mph 29th Mar 2024, 12:56pm Mozzer wrote: Great run Ian!!! Hopefully no side effects & you're feeling ready for Manchester :-) 29th Mar 2024, 2:58pm The Inspector wrote: Thanks. Due to a flooded road ended up doing an extra 1.5 miles. Last 6 really tough going, hamstrings were screaming at me. So far feel okay, wait and see what the morning brings. Glad to have got at least a 22 miler under in my legs. Hope your running weekend goes well. 29th Mar 2024, 4:18pm Mozzer wrote: I noticed you'd slowed a bit in the last 6. Sure you'll be fine ;-) Add a comment	-	-	-	-
Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9
6.2mi, 51:55 Run - Treadmill 1) 1mi - 8:54(8:54/mi) 129/146bpm [1149b/mi] 100cal 6.74/7.28mph 2) 1mi - 8:38(8:38/mi) 142/145bpm [1226b/mi] 111cal 6.95/7.53mph 3) 1mi - 7:50(7:50/mi) 150/154bpm [1176b/mi] 107cal 7.65/8.14mph 4) 1mi - 8:18(8:18/mi) 152/155bpm [1262b/mi] 114cal 7.23/7.91mph 5) 1mi - 8:37(8:37/mi) 151/155bpm [1301b/mi] 116cal 6.96/7.51mph 6) 1mi - 7:47(7:47/mi) 153/157bpm [1191b/mi] 105cal 7.71/8.47mph 7) 0.21mi - 1:50(8:54/mi) 154/161bpm [1369b/mi] 24cal 6.75/7.97mph Add a comment	-	-	13.1mi, 1:42:36 Run - Long Run 1) 0.5mi - 3:58(7:55/mi) 123/143bpm [974b/mi] 40cal 7.58/7.89mph 2) 0.5mi - 3:48(7:35/mi) 138/145bpm [1047b/mi] 47cal 7.91/8.18mph 3) 0.5mi - 3:48(7:37/mi) 146/151bpm [1111b/mi] 51cal 7.88/8.06mph 4) 0.5mi - 3:48(7:36/mi) 144/151bpm [1095b/mi] 49cal 7.89/8.29mph 5) 0.5mi - 3:52(7:44/mi) 151/159bpm [1168b/mi] 52cal 7.76/8.06mph 6) 0.5mi - 3:53(7:46/mi) 151/153bpm [1174b/mi] 53cal 7.72/8.12mph 7) 0.5mi - 3:42(7:24/mi) 152/154bpm [1124b/mi] 51cal 8.12/8.31mph 8) 0.5mi - 3:50(7:40/mi) 155/160bpm [1189b/mi] 53cal 7.82/8.33mph 9) 0.5mi - 3:47(7:35/mi) 159/166bpm [1206b/mi] 54cal 7.91/8.08mph 10) 0.5mi - 3:51(7:42/mi) 159/164bpm [1225b/mi] 54cal 7.78/8.1mph 11) 0.5mi - 4:49(9:38/mi) 159/165bpm [1533b/mi] 68cal 6.23/7.89mph 12) 0.5mi - 3:56(7:52/mi) 159/163bpm [1252b/mi] 55cal 7.62/7.85mph 13) 0.5mi - 3:56(7:53/mi) 161/165bpm [1268b/mi] 56cal 7.62/7.74mph 14) 0.5mi - 3:58(7:56/mi) 162/171bpm [1285b/mi] 57cal 7.56/8.06mph 15) 0.5mi - 3:57(7:53/mi) 163/173bpm [1286b/mi] 57cal 7.61/7.76mph 16) 0.5mi - 4:01(8:02/mi) 163/166bpm [1308b/mi] 58cal 7.48/7.66mph 17) 0.5mi - 3:52(7:43/mi) 167/186bpm [1289b/mi] 58cal 7.77/7.91mph 18) 0.5mi - 4:01(8:02/mi) 167/169bpm [1342b/mi] 60cal 7.47/7.76mph 19) 0.5mi - 4:02(8:04/mi) 167/171bpm [1346b/mi] 60cal 7.44/7.64mph 20) 0.5mi - 3:58(7:56/mi) 164/170bpm [1302b/mi] 57cal 7.56/7.72mph 21) 0.5mi - 3:53(7:46/mi) 166/172bpm [1289b/mi] 57cal 7.73/7.93mph 22) 0.5mi - 3:53(7:47/mi) 165/169bpm [1284b/mi] 56cal 7.71/7.93mph 23) 0.5mi - 3:58(7:56/mi) 165/170bpm [1310b/mi] 57cal 7.56/7.76mph 24) 0.5mi - 3:57(7:55/mi) 165/169bpm [1305b/mi] 57cal 7.59/7.85mph 25) 0.5mi - 3:43(7:26/mi) 165/171bpm [1227b/mi] 54cal 8.07/8.27mph 26) 0.5mi - 3:36(7:13/mi) 167/173bpm [1205b/mi] 53cal 8.31/8.52mph 27) 0.1mi - 47(7:52/mi) 167/171bpm [1314b/mi] 11cal 7.63/8.45mph Add a comment	-	6.2mi, 47:19 Run - Tempo 1) 0.5mi - 3:53(7:46/mi) 139/147bpm [1079b/mi] 47cal 7.73/8.04mph 2) 0.5mi - 3:44(7:28/mi) 147/150bpm [1097b/mi] 49cal 8.04/8.18mph 3) 0.5mi - 3:49(7:38/mi) 150/159bpm [1146b/mi] 52cal 7.85/8.04mph 4) 0.5mi - 3:46(7:32/mi) 149/154bpm [1123b/mi] 50cal 7.96/8.27mph 5) 0.5mi - 3:54(7:48/mi) 153/158bpm [1194b/mi] 53cal 7.69/7.95mph 6) 0.5mi - 3:49(7:37/mi) 149/155bpm [1135b/mi] 50cal 7.87/8.06mph 7) 0.5mi - 3:51(7:41/mi) 150/154bpm [1153b/mi] 51cal 7.8/8.06mph 8) 0.5mi - 3:57(7:54/mi) 155/169bpm [1224b/mi] 54cal 7.6/7.78mph 9) 0.5mi - 3:46(7:32/mi) 163/172bpm [1227b/mi] 54cal 7.97/8.2mph 10) 0.5mi - 3:54(7:47/mi) 158/164bpm [1230b/mi] 54cal 7.71/7.85mph 11) 0.5mi - 3:52(7:43/mi) 158/161bpm [1220b/mi] 53cal 7.77/8.01mph 12) 0.5mi - 3:37(7:15/mi) 172/179bpm [1246b/mi] 56cal 8.28/8.54mph 13) 0.2mi - 1:29(7:22/mi) 169/177bpm [1244b/mi] 22cal 8.15/8.52mph Add a comment	-
Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16
2.1mi, 15:33 Run - Treadmill 1) 1mi - 7:41(7:41/mi) 151/162bpm [1159b/mi] 102cal 7.82/8.64mph 2) 1mi - 7:20(7:20/mi) 159/170bpm [1167b/mi] 103cal 8.18/8.6mph 3) 0.06mi - 32(8:28/mi) 158/160bpm [1338b/mi] 7cal 7.09/7.81mph Add a comment	6.2mi, 48:10 Run - General 1) 0.5mi - 3:59(7:58/mi) 128/141bpm [1019b/mi] 43cal 7.54/7.74mph 2) 0.5mi - 3:56(7:51/mi) 139/143bpm [1092b/mi] 48cal 7.64/7.93mph 3) 0.5mi - 3:56(7:53/mi) 142/150bpm [1119b/mi] 49cal 7.61/7.74mph 4) 0.5mi - 3:52(7:43/mi) 138/143bpm [1065b/mi] 45cal 7.77/7.93mph 5) 0.5mi - 3:55(7:50/mi) 145/151bpm [1135b/mi] 50cal 7.67/7.97mph 6) 0.5mi - 3:51(7:43/mi) 144/148bpm [1110b/mi] 47cal 7.78/7.89mph 7) 0.5mi - 3:56(7:53/mi) 145/149bpm [1143b/mi] 49cal 7.61/7.91mph 8) 0.5mi - 4:04(8:08/mi) 149/166bpm [1213b/mi] 52cal 7.37/7.85mph 9) 0.5mi - 3:52(7:44/mi) 152/162bpm [1174b/mi] 51cal 7.77/7.89mph 10) 0.5mi - 3:57(7:55/mi) 150/154bpm [1187b/mi] 51cal 7.58/7.93mph 11) 0.5mi - 3:42(7:24/mi) 154/163bpm [1140b/mi] 49cal 8.11/8.41mph 12) 0.5mi - 3:39(7:18/mi) 158/165bpm [1153b/mi] 50cal 8.22/8.39mph 13) 0.2mi - 1:30(7:29/mi) 156/159bpm [1167b/mi] 20cal 8.02/8.2mph Add a comment	3.1mi, 25:17 Run - Easy 1) 0.5mi - 4:13(8:27/mi) 125/137bpm [1056b/mi] 43cal 7.1/7.28mph 2) 0.5mi - 3:57(7:54/mi) 137/141bpm [1081b/mi] 48cal 7.6/7.95mph 3) 0.5mi - 4:12(8:25/mi) 136/144bpm [1144b/mi] 49cal 7.13/7.66mph 4) 0.5mi - 4:07(8:15/mi) 138/142bpm [1138b/mi] 49cal 7.27/7.66mph 5) 0.5mi - 3:59(7:58/mi) 139/143bpm [1108b/mi] 47cal 7.53/7.64mph 6) 0.5mi - 4:00(8:01/mi) 138/145bpm [1106b/mi] 46cal 7.49/7.74mph 7) 0.1mi - 47(7:32/mi) 138/140bpm [1040b/mi] 8cal 7.96/7.64mph 12th Apr 2024, 7:49pm Mozzer wrote: Last run before Sunday? Add a comment	-	26.4mi, 3:31:10 Run - Race 1) 0.5mi - 3:56(7:51/mi) 143/151bpm [1123b/mi] 50cal 7.64/8.22mph 2) 0.5mi - 3:38(7:15/mi) 148/152bpm [1074b/mi] 49cal 8.27/8.29mph 3) 0.5mi - 3:49(7:39/mi) 154/160bpm [1178b/mi] 52cal 7.85/8.41mph 4) 0.5mi - 3:43(7:26/mi) 154/158bpm [1145b/mi] 51cal 8.07/8.18mph 5) 0.5mi - 3:49(7:38/mi) 157/164bpm [1199b/mi] 53cal 7.86/8.1mph 6) 0.5mi - 3:50(7:41/mi) 158/167bpm [1213b/mi] 53cal 7.81/7.93mph 7) 0.5mi - 3:52(7:45/mi) 152/164bpm [1177b/mi] 52cal 7.75/7.89mph 8) 0.5mi - 3:49(7:38/mi) 151/163bpm [1153b/mi] 50cal 7.86/8.37mph 9) 0.5mi - 3:52(7:44/mi) 152/162bpm [1176b/mi] 51cal 7.76/8.18mph 10) 0.5mi - 3:45(7:30/mi) 157/165bpm [1179b/mi] 51cal 7.99/8.29mph 11) 0.5mi - 3:50(7:40/mi) 151/161bpm [1157b/mi] 49cal 7.83/8.06mph 12) 0.5mi - 3:49(7:39/mi) 151/165bpm [1155b/mi] 48cal 7.85/8.16mph 13) 0.5mi - 3:56(7:52/mi) 150/157bpm [1179b/mi] 49cal 7.63/7.74mph 14) 0.5mi - 3:53(7:46/mi) 148/151bpm [1150b/mi] 46cal 7.72/7.78mph 15) 0.5mi - 3:58(7:56/mi) 148/154bpm [1174b/mi] 46cal 7.56/7.85mph 16) 0.5mi - 3:56(7:52/mi) 151/161bpm [1189b/mi] 49cal 7.62/7.74mph 17) 0.5mi - 3:50(7:40/mi) 154/157bpm [1182b/mi] 50cal 7.82/8.04mph 18) 0.5mi - 3:57(7:54/mi) 154/161bpm [1216b/mi] 51cal 7.6/7.78mph 19) 0.5mi - 3:54(7:48/mi) 151/154bpm [1177b/mi] 46cal 7.7/7.81mph 20) 0.5mi - 3:51(7:43/mi) 153/160bpm [1180b/mi] 47cal 7.78/7.85mph 21) 0.5mi - 3:58(7:56/mi) 154/158bpm [1222b/mi] 50cal 7.56/7.89mph 22) 0.5mi - 3:56(7:53/mi) 154/163bpm [1214b/mi] 49cal 7.61/7.83mph 23) 0.5mi - 4:01(8:01/mi) 154/159bpm [1235b/mi] 48cal 7.48/7.62mph 24) 0.5mi - 3:54(7:49/mi) 155/163bpm [1211b/mi] 48cal 7.68/7.66mph 25) 0.5mi - 3:58(7:56/mi) 154/162bpm [1222b/mi] 46cal 7.56/7.64mph 26) 0.5mi - 3:59(7:57/mi) 154/160bpm [1225b/mi] 47cal 7.55/7.64mph 27) 0.5mi - 3:58(7:56/mi) 153/156bpm [1215b/mi] 45cal 7.56/7.66mph 28) 0.5mi - 3:57(7:54/mi) 153/155bpm [1208b/mi] 44cal 7.6/7.68mph 29) 0.5mi - 3:55(7:49/mi) 152/156bpm [1189b/mi] 43cal 7.67/7.89mph 30) 0.5mi - 3:56(7:52/mi) 154/159bpm [1212b/mi] 46cal 7.63/7.68mph 31) 0.5mi - 3:57(7:53/mi) 160/171bpm [1261b/mi] 52cal 7.61/7.76mph 32) 0.5mi - 4:08(8:17/mi) 162/166bpm [1341b/mi] 56cal 7.25/7.58mph 33) 0.5mi - 4:00(8:00/mi) 161/165bpm [1288b/mi] 54cal 7.5/7.81mph 34) 0.5mi - 3:55(7:49/mi) 160/171bpm [1251b/mi] 51cal 7.67/7.97mph 35) 0.5mi - 3:55(7:51/mi) 163/168bpm [1279b/mi] 54cal 7.65/7.91mph 36) 0.5mi - 4:05(8:11/mi) 162/166bpm [1325b/mi] 55cal 7.33/7.62mph 37) 0.5mi - 3:55(7:49/mi) 162/167bpm [1268b/mi] 53cal 7.67/7.7mph 38) 0.5mi - 4:04(8:07/mi) 164/169bpm [1332b/mi] 56cal 7.39/7.7mph 39) 0.5mi - 4:05(8:10/mi) 161/164bpm [1315b/mi] 54cal 7.35/7.45mph 40) 0.5mi - 4:07(8:15/mi) 161/167bpm [1328b/mi] 54cal 7.27/7.28mph 41) 0.5mi - 4:05(8:11/mi) 161/165bpm [1316b/mi] 53cal 7.34/7.45mph 42) 0.5mi - 4:13(8:26/mi) 162/166bpm [1367b/mi] 56cal 7.11/7.37mph 43) 0.5mi - 4:22(8:44/mi) 161/164bpm [1405b/mi] 56cal 6.87/7.18mph 44) 0.5mi - 4:11(8:22/mi) 161/165bpm [1347b/mi] 53cal 7.17/7.31mph 45) 0.5mi - 4:21(8:41/mi) 163/168bpm [1415b/mi] 58cal 6.91/7.06mph 46) 0.5mi - 4:18(8:37/mi) 164/182bpm [1413b/mi] 58cal 6.96/7.1mph 47) 0.5mi - 4:18(8:36/mi) 166/169bpm [1426b/mi] 61cal 6.98/7.06mph 48) 0.5mi - 4:12(8:24/mi) 166/169bpm [1396b/mi] 60cal 7.14/7.16mph 49) 0.5mi - 4:20(8:40/mi) 167/170bpm [1446b/mi] 62cal 6.93/7.14mph 50) 0.5mi - 4:18(8:36/mi) 166/169bpm [1428b/mi] 61cal 6.98/7.12mph 51) 0.5mi - 4:20(8:39/mi) 166/168bpm [1436b/mi] 61cal 6.94/7.18mph 52) 0.5mi - 4:20(8:41/mi) 167/169bpm [1449b/mi] 62cal 6.92/7.14mph 53) 0.41mi - 3:11(7:50/mi) 167/171bpm [1307b/mi] 45cal 7.66/8.27mph 15th Apr 2024, 7:37am Mozzer wrote: Well done Ian, that's a cracking result. Good to bump into you too beforehand. 15th Apr 2024, 11:59am The Inspector wrote: Thanks Andy, still waiting to hear back from the organisers re my missing times - though I have received an automated email with an exclusive offer price for next year's race because I didn't make the start line this year! 15th Apr 2024, 12:03pm Mozzer wrote: That's not very good; Hope they sort it out for you! Take advantage of the offer for next year though ;-) Add a comment	-	-
Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23
6.2mi, 42:46 Run - Race 1) 0.5mi - 3:17(6:33/mi) 139/158bpm [911b/mi] 38cal 9.16/9.98mph 2) 0.5mi - 3:31(7:03/mi) 149/153bpm [1050b/mi] 46cal 8.52/8.85mph 3) 0.5mi - 3:30(7:00/mi) 150/155bpm [1049b/mi] 46cal 8.58/8.81mph 4) 0.5mi - 3:33(7:05/mi) 153/158bpm [1084b/mi] 47cal 8.47/8.62mph 5) 0.5mi - 3:31(7:02/mi) 153/156bpm [1076b/mi] 47cal 8.53/8.97mph 6) 0.5mi - 3:28(6:56/mi) 155/157bpm [1075b/mi] 47cal 8.65/8.97mph 7) 0.5mi - 3:33(7:06/mi) 160/162bpm [1136b/mi] 49cal 8.45/8.68mph 8) 0.5mi - 3:31(7:01/mi) 160/166bpm [1123b/mi] 49cal 8.55/8.85mph 9) 0.5mi - 3:28(6:57/mi) 159/165bpm [1104b/mi] 48cal 8.64/9.02mph 10) 0.5mi - 3:32(7:04/mi) 162/165bpm [1145b/mi] 50cal 8.49/8.62mph 11) 0.5mi - 3:26(6:52/mi) 163/167bpm [1119b/mi] 48cal 8.74/8.93mph 12) 0.5mi - 3:21(6:41/mi) 163/168bpm [1090b/mi] 47cal 8.97/9.52mph 13) 0.19mi - 1:06(5:47/mi) 162/166bpm [936b/mi] 15cal 10.39/10.33mph Add a comment	-	-	6.2mi, 53:00 Run - Easy 1) 0.5mi - 4:14(8:28/mi) 123/136bpm [1041b/mi] 43cal 7.09/7.47mph 2) 0.5mi - 4:29(8:58/mi) 132/138bpm [1184b/mi] 51cal 6.69/7.24mph 3) 0.5mi - 4:38(9:15/mi) 131/138bpm [1213b/mi] 51cal 6.48/6.91mph 4) 0.5mi - 4:17(8:33/mi) 130/135bpm [1113b/mi] 45cal 7.01/7.53mph 5) 0.5mi - 4:12(8:25/mi) 135/144bpm [1136b/mi] 47cal 7.13/7.62mph 6) 0.5mi - 4:06(8:12/mi) 140/143bpm [1147b/mi] 49cal 7.32/7.7mph 7) 0.5mi - 3:59(7:57/mi) 140/148bpm [1113b/mi] 48cal 7.55/7.74mph 8) 0.5mi - 4:11(8:21/mi) 139/147bpm [1161b/mi] 48cal 7.18/7.56mph 9) 0.5mi - 4:18(8:37/mi) 143/150bpm [1232b/mi] 52cal 6.96/7.51mph 10) 0.5mi - 4:26(8:52/mi) 141/146bpm [1251b/mi] 52cal 6.76/7.08mph 11) 0.5mi - 4:07(8:15/mi) 145/154bpm [1196b/mi] 50cal 7.27/7.6mph 12) 0.5mi - 4:25(8:50/mi) 145/165bpm [1280b/mi] 53cal 6.8/7.72mph 13) 0.2mi - 1:39(8:14/mi) 151/165bpm [1244b/mi] 21cal 7.29/7.41mph Add a comment	6.2mi, 45:05 Run - Tempo 1) 0.5mi - 3:53(7:47/mi) 119/128bpm [926b/mi] 36cal 7.71/7.95mph 2) 0.5mi - 3:40(7:19/mi) 130/147bpm [952b/mi] 40cal 8.19/8.58mph 3) 0.5mi - 3:31(7:02/mi) 132/140bpm [928b/mi] 39cal 8.54/8.77mph 4) 0.5mi - 3:37(7:14/mi) 132/138bpm [954b/mi] 39cal 8.3/8.56mph 5) 0.5mi - 3:35(7:09/mi) 136/141bpm [973b/mi] 41cal 8.39/8.6mph 6) 0.5mi - 3:39(7:19/mi) 138/143bpm [1009b/mi] 43cal 8.2/8.54mph 7) 0.5mi - 3:32(7:04/mi) 140/144bpm [990b/mi] 42cal 8.48/8.75mph 8) 0.5mi - 3:37(7:15/mi) 143/148bpm [1036b/mi] 45cal 8.28/8.58mph 9) 0.5mi - 3:42(7:25/mi) 147/151bpm [1089b/mi] 48cal 8.1/8.37mph 10) 0.5mi - 3:46(7:33/mi) 148/152bpm [1116b/mi] 48cal 7.95/8.25mph 11) 0.5mi - 3:33(7:07/mi) 148/152bpm [1052b/mi] 46cal 8.44/8.75mph 12) 0.5mi - 3:32(7:04/mi) 151/157bpm [1067b/mi] 46cal 8.49/8.68mph 13) 0.2mi - 1:27(7:11/mi) 150/155bpm [1078b/mi] 19cal 8.35/8.52mph Add a comment	4mi, 31:30 Run - Intervals 1) 0.01mi - 8(15:24/mi) 107/107bpm [1647b/mi] 3.9/4.63mph 2) 0.5mi - 3:47(7:35/mi) 109/113bpm [826b/mi] 31cal 7.92/8.43mph 3) 0.1mi - 50(8:16/mi) 112/115bpm [925b/mi] 6cal 7.27/8.18mph 4) 0.15mi - 1:23(9:12/mi) 122/135bpm [1123b/mi] 13cal 6.52/6.72mph 5) 0.5mi - 3:37(7:13/mi) 136/160bpm [983b/mi] 42cal 8.31/8.58mph 6) 0.1mi - 43(7:08/mi) 153/155bpm [1092b/mi] 10cal 8.41/8.5mph 7) 0.15mi - 1:15(8:17/mi) 148/162bpm [1226b/mi] 16cal 7.24/8.43mph 8) 0.5mi - 3:44(7:28/mi) 144/157bpm [1075b/mi] 48cal 8.04/8.41mph 9) 0.1mi - 44(7:24/mi) 151/153bpm [1116b/mi] 10cal 8.12/8.18mph 10) 0.15mi - 1:17(8:32/mi) 152/156bpm [1296b/mi] 17cal 7.04/8.16mph 11) 0.5mi - 3:42(7:24/mi) 154/162bpm [1140b/mi] 52cal 8.11/8.47mph 12) 0.1mi - 44(7:19/mi) 156/158bpm [1142b/mi] 10cal 8.2/8.25mph 13) 0.15mi - 1:19(8:47/mi) 157/161bpm [1378b/mi] 18cal 6.84/8.22mph 14) 0.5mi - 3:38(7:17/mi) 157/163bpm [1143b/mi] 51cal 8.24/8.6mph 15) 0.1mi - 44(7:16/mi) 156/159bpm [1133b/mi] 10cal 8.26/8.37mph 16) 0.15mi - 1:20(8:52/mi) 152/159bpm [1347b/mi] 18cal 6.77/8.12mph 17) 0.27mi - 2:36(9:43/mi) 134/149bpm [1302b/mi] 24cal 6.18/6.59mph Add a comment 0.5mi, 5:21 Run - General 1) 0.5mi - 5:10(10:20/mi) 99/113bpm [1022b/mi] 32cal 5.81/6.41mph 2) 0.02mi - 11(9:07/mi) 106/106bpm [966b/mi] 1cal 6.58/6.43mph Add a comment	7.1mi, 53:06 Run - Tempo 1) 0.5mi - 3:42(7:25/mi) 137/151bpm [1015b/mi] 44cal 8.1/8.39mph 2) 0.5mi - 3:39(7:19/mi) 148/152bpm [1082b/mi] 50cal 8.21/8.54mph 3) 0.5mi - 3:48(7:36/mi) 151/155bpm [1147b/mi] 52cal 7.9/8.35mph 4) 0.5mi - 3:46(7:33/mi) 151/154bpm [1139b/mi] 52cal 7.95/8.35mph 5) 0.5mi - 3:55(7:49/mi) 151/154bpm [1181b/mi] 54cal 7.67/8.04mph 6) 0.5mi - 3:51(7:42/mi) 150/154bpm [1155b/mi] 52cal 7.79/7.93mph 7) 0.5mi - 3:49(7:37/mi) 151/155bpm [1151b/mi] 51cal 7.87/8.06mph 8) 0.5mi - 3:51(7:41/mi) 156/170bpm [1199b/mi] 54cal 7.81/8.79mph 9) 0.5mi - 3:44(7:28/mi) 157/159bpm [1174b/mi] 52cal 8.03/8.22mph 10) 0.5mi - 3:50(7:41/mi) 156/159bpm [1199b/mi] 53cal 7.81/8.22mph 11) 0.5mi - 3:48(7:37/mi) 158/163bpm [1203b/mi] 53cal 7.88/8.5mph 12) 0.5mi - 3:45(7:29/mi) 163/177bpm [1220b/mi] 55cal 8.02/8.2mph 13) 0.5mi - 3:38(7:16/mi) 169/180bpm [1227b/mi] 55cal 8.26/8.39mph 14) 0.5mi - 3:34(7:07/mi) 177/183bpm [1261b/mi] 58cal 8.42/8.52mph 15) 0.05mi - 26(8:55/mi) 177/180bpm [1579b/mi] 7cal 6.73/8.54mph Add a comment

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