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Funky Chicken M40
No clubs listed.
-
Races
144 -
Miles
4987 -
Miles
360 -
Mile
5:52 -
5k
20:12 -
5M
33:38 -
10k
42:19 -
10M
1:09:24 -
Half
1:33:50 -
20M
2:41:04 -
Mara
3:38:03
About Me
Started running 2011 but lost a lot of the impetus from 2017-2019 following a string of injuries.
No current race time targets, but trying to benchmark current performance against previous years to see if I can get back to where I was in 2016 (minus the subsequent injuries).
No current race time targets, but trying to benchmark current performance against previous years to see if I can get back to where I was in 2016 (minus the subsequent injuries).
Current Status
Throwing caution to the wind, but being careful in case I turn my umbrella inside out.
Under Consideration |
|
6th Mar 21 | Queen Elizabeth Olympic Park 10K March 2021 |
27th Mar 21 | Victoria Park Open 5 |
9th May 21 | Hornsey YMCA Crouch End 10k |
16th May 21 | Hackney Half Marathon |
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 6 | 5:52
5:52/mi
|
0.00 | 5:56 | 5:52 | 6:53 | |||||||
4.3km | 1 | 17:11
6:30/mi
|
0.00 | 17:11 | |||||||||
5km | 50 | 20:12
6:30/mi
|
0.00 | 23:01 | 21:20 | 20:35 | 20:18 | 21:00 | 20:12 | 24:14 | 28:03 | 22:17 | |
8km | 8 | 36:45
7:24/mi
|
0.00 | 39:53 | 42:23 | 36:45 | 39:23 | ||||||
5mi | 19 | 33:38
6:44/mi
|
0.00 | 38:30 | 35:48 | 36:05 | 33:38 | 37:16 | 35:20 | 38:08 | |||
10km | 22 | 42:19
6:49/mi
|
0.00 | 49:40 | 45:08 | 44:51 | 42:19 | 43:32 | 43:17 | 46:42 | 47:04 | ||
10mi | 10 | 1:09:24
6:56/mi
|
0.00 | 1:15:44 | 1:16:48 | 1:15:51 | 1:11:04 | 1:09:24 | |||||
13.1mi | 15 | 1:33:50
7:10/mi
|
0.00 | 1:42:29 | 1:39:26 | 1:35:56 | 1:33:50 | ||||||
17mi | 1 | 2:15:17
7:57/mi
|
0.00 | 2:15:17 | |||||||||
20mi | 3 | 2:41:04
8:03/mi
|
0.00 | 2:43:11 | 2:41:04 | ||||||||
26.2mi | 4 | 3:38:03
8:19/mi
|
0.00 | 3:54:59 | 3:38:03 | 3:38:38 |
2020 |
Distance | Date | Result | WAVA |
Virtual Jingle Mile | 1mi | 5 Dec | 6:53 | 58.78% |
Cheddleton Virtual 10k | 10km | 28 Nov | 47:04 | 60.76% |
Queen Elizabeth Olympic Park 10K November 2020 - CANCELLED | 10km | 7 Nov | 0.00% | |
The Doctor K Cup | 5km | 17 Oct | 22:17 | 63.31% |
Victoria Park Open 5 | 5mi | 19 Sep | 38:08 | 60.18% |
2019 |
Distance | Date | Result | WAVA |
Exmouth parkrun | 5km | 25 May | 28:03 | 49.57% |
2018 |
Distance | Date | Result | WAVA |
Margate parkrun | 5km | 26 May | 24:14 | 56.97% |
2017 |
Distance | Date | Result | WAVA |
Hornsey YMCA Crouch End 10k | 10km | 21 May | 46:42 | 59.35% |
2016 |
Distance | Date | Result | WAVA |
Cabbage Patch 10 | 10mi | 16 Oct | 0.00% | |
Middlesex 10K Championship | 10km | 4 Sep | 0.00% | |
Ally Pally parkrun | 5km | 6 Aug | 23:14 | 59.00% |
Battersea Park Self-Transendence 3 x 1 mile relays | 1mi | 25 Jul | 6:05 | 64.05% |
Golden Stag Mile | 1mi | 20 Jul | 6:06 | 63.88% |
City of London Mile | 1mi | 19 Jun | 5:52 | 66.42% |
Whitstable parkrun | 5km | 4 Jun | 21:03 | 64.67% |
Westminster Mile | 1mi | 29 May | 5:53 | 66.23% |
Hornsey YMCA Crouch End 10k | 10km | 15 May | 44:23 | 62.01% |
Thames Towpath 10 | 10mi | 17 Apr | 1:09:24 | 64.97% |
Regent's Park 10k Summer Series #1 | 10km | 3 Apr | 43:17 | 63.58% |
Beaconsfield 5 | 5mi | 28 Mar | 35:20 | 62.52% |
SEAA 12/6 stage road relays - short leg | 4.25km | 20 Mar | 17:11 | 67.33% |
Hackney Marshes parkrun | 5km | 5 Mar | 20:12 | 67.39% |
English National XC Champs - Senior Men | 12km | 27 Feb | 1:02:37 | 53.14% |
Finsbury parkrun | 5km | 20 Feb | 21:19 | 63.86% |
Met League XC: Alexandra Palace - Senior Men | 8km | 13 Feb | 39:23 | 55.76% |
Southern XC Championships (Senior Men) | 15km | 30 Jan | 0.00% | |
Sunday League XC #4 Watford | 6.1mi | 17 Jan | 44:35 | 60.60% |
Middlesex XC Champs - Men | 12km | 9 Jan | 54:33 | 61.00% |
Ally Pally parkrun | 5km | 1 Jan | 20:53 | 65.18% |
2015 |
Distance | Date | Result | WAVA |
Finsbury parkrun | 5km | 25 Dec | 21:00 | 64.82% |
Sunday League XC #3 Willian | 5mi | 6 Dec | 36:34 | 60.41% |
Fraternity and Sorority Cup | 5mi | 28 Nov | 37:16 | 59.28% |
London cross country championships | 10km | 14 Nov | 49:51 | 55.21% |
Met League 2 - Stevenage | 5mi | 7 Nov | 46:11 | 47.83% |
Ally Pally parkrun | 5km | 31 Oct | 23:55 | 56.92% |
Sunday League XC #1 Cheshunt | 5mi | 18 Oct | 37:16 | 59.28% |
Met League XC: Claybury - Senior Men | 8km | 10 Oct | 39:00 | 56.31% |
Ally Pally parkrun | 5km | 3 Oct | 25:43 | 52.93% |
London Heathside Club 5k Handicap | 5km | 14 Jul | 21:57 | 61.58% |
Brockenhurst parkrun | 5km | 11 Jul | 21:27 | 63.02% |
Southend parkrun | 5km | 4 Jul | 21:17 | 63.51% |
Ally Pally parkrun | 5km | 20 Jun | 21:40 | 62.39% |
City of London Mile | 1mi | 14 Jun | 5:56 | 65.19% |
Edinburgh Marathon | 26.2mi | 31 May | 0.00% | |
Milton Keynes Marathon | 26.2mi | 4 May | 3:38:38 | 57.17% |
Thames Towpath 10 | 10mi | 19 Apr | 1:14:31 | 60.17% |
Brentwood Half Marathon | 13.1mi | 22 Mar | 1:33:50 | 63.25% |
Finchley 20 | 20mi | 8 Mar | 2:41:04 | 57.67% |
Gade Valley Harriers VLM Training run #2 | 17mi | 22 Feb | 2:15:17 | 58.36% |
Cross Country League Royston | 5.4mi | 15 Feb | 42:45 | 55.43% |
Met League XC: Wormwood Scrubs - Senior Men | 8km | 7 Feb | 34:44 | 62.80% |
Watford Half Marathon | 13.1mi | 1 Feb | 1:38:15 | 60.41% |
Fred Hughes 10 | 10mi | 18 Jan | 1:11:04 | 63.09% |
Cross Country League Trent Park | 5mi | 11 Jan | 37:04 | 59.19% |
Serpentine New Year's Day 10K | 10km | 1 Jan | 43:32 | 62.82% |
2014 |
Distance | Date | Result | WAVA |
Perivale 5 | 5mi | 7 Dec | 33:38 | 65.23% |
Self Transcendence 10K | 10km | 29 Nov | 42:19 | 64.63% |
Cross Country League Grovelands | 5mi | 23 Nov | 38:44 | 56.64% |
Met League XC: Stevenage - Senior Men | 8km | 8 Nov | 35:55 | 60.73% |
Cross Country League Cheshunt | 5mi | 26 Oct | 35:11 | 62.36% |
Abingdon Marathon | 26.2mi | 19 Oct | 3:38:03 | 57.32% |
Ealing Half Marathon | 13.1mi | 28 Sep | 1:35:56 | 61.87% |
Southend parkrun | 5km | 20 Sep | 24:13 | 55.82% |
South Cheshire 20 | 20mi | 7 Sep | 2:43:11 | 56.92% |
Hackney Marshes parkrun | 5km | 30 Aug | 20:18 | 66.59% |
Burnham Beeches Half Marathon | 13.1mi | 17 Aug | 1:40:32 | 59.04% |
New Forest 10 | 10mi | 13 Jul | 1:16:41 | 58.19% |
Southend Half Marathon | 13.1mi | 8 Jun | 1:45:19 | 56.10% |
Hornsey YMCA Crouch End 10k | 10km | 18 May | 46:44 | 58.20% |
Battersea Park Self-Transcendence 10k | 10km | 3 May | 44:16 | 61.45% |
Longrunmeadow parkrun | 5km | 26 Apr | 22:34 | 59.48% |
Brighton Marathon | 26.2mi | 6 Apr | 3:52:31 | 53.51% |
Finchley 20 | 20mi | 9 Mar | 2:53:10 | 53.40% |
Met League XC: Wormwood Scrubs - Senior Men | 8km | 8 Feb | 36:45 | 59.00% |
Fred Hughes 10 | 10mi | 19 Jan | 1:15:51 | 58.83% |
Met League XC: Horsenden Hill - Senior Men | 8km | 11 Jan | 49:43 | 43.61% |
Serpentine New Year's Day 10K | 10km | 1 Jan | 47:53 | 56.81% |
2013 |
Distance | Date | Result | WAVA |
Cross Country League Trent Park | 5mi | 8 Dec | 37:33 | 58.08% |
Brandon Country Park parkrun | 5km | 9 Nov | 21:46 | 61.67% |
Stevenage Half Marathon | 13.1mi | 3 Nov | 1:39:45 | 59.23% |
Cross Country League 1 Cheshunt | 5mi | 27 Oct | 38:43 | 56.33% |
New Forest Marathon | 26.2mi | 22 Sep | 3:54:59 | 52.95% |
Middlesex 10K Championship | 10km | 7 Sep | 45:05 | 60.33% |
Southend parkrun | 5km | 24 Aug | 21:45 | 61.72% |
Burnham Beeches Half Marathon | 13.1mi | 18 Aug | 1:48:35 | 54.41% |
Olympic Park Anniversary Run | 5mi | 21 Jul | 37:16 | 58.21% |
Hampstead 10k | 10km | 23 Jun | 45:38 | 59.32% |
Bupa London 10,000 | 10km | 27 May | 44:59 | 60.18% |
Hornsey YMCA Crouch End 10k | 10km | 19 May | 45:32 | 59.45% |
Ranelagh Richmond Half Marathon | 13.1mi | 5 May | 1:39:56 | 58.89% |
Thames Towpath 10 | 10mi | 14 Apr | 1:16:48 | 57.86% |
Victoria Park Open 5 | 5mi | 6 Apr | 36:05 | 60.12% |
Finsbury parkrun | 5km | 16 Mar | 22:24 | 59.55% |
Bath Half | 13.1mi | 3 Mar | 1:39:26 | 59.19% |
Cross Country League 5 Watford | 6.1mi | 17 Feb | 48:03 | 55.31% |
Metropolitan League (Men): Northwood | 8km | 9 Feb | 42:23 | 50.89% |
Watford Half Marathon | 13.1mi | 3 Feb | 1:42:58 | 57.16% |
Hackney Marshes parkrun | 5km | 5 Jan | 20:35 | 64.80% |
Serpentine New Year's Day 10K | 10km | 1 Jan | 44:51 | 60.36% |
2012 |
Distance | Date | Result | WAVA |
Finsbury parkrun | 5km | 22 Dec | 21:50 | 61.09% |
Metropolitan League (Men): Alexandra Palace | 8km | 15 Dec | 39:53 | 54.08% |
Cross Country League 3 St Albans | 5mi | 9 Dec | 43:35 | 49.78% |
Perivale 5 | 5mi | 2 Dec | 35:48 | 60.60% |
Cross Country League 2 Grovelands | 5mi | 25 Nov | 41:43 | 52.01% |
Stevenage Half Marathon | 13.1mi | 4 Nov | 1:48:44 | 54.13% |
Cabbage Patch 10 | 10mi | 21 Oct | 1:17:37 | 57.25% |
Middlesex 10K Championship | 10km | 29 Sep | 45:08 | 59.98% |
New Forest Half Marathon | 13.1mi | 23 Sep | 1:42:29 | 57.43% |
Ally Pally parkrun | 5km | 15 Sep | 22:06 | 60.35% |
Self Transcendence 10M | 10mi | 8 Sep | 1:15:44 | 58.67% |
Finsbury parkrun #140 | 5km | 1 Sep | 21:55 | 60.86% |
Ally Pally parkrun | 5km | 25 Aug | 22:31 | 59.24% |
Burnham Beeches Half Marathon | 13.1mi | 19 Aug | 1:55:45 | 50.85% |
Newcastle parkrun | 5km | 11 Aug | 21:58 | 60.72% |
Sheffield Hallam Parkrun | 5km | 4 Aug | 21:39 | 61.26% |
Grovelands parkrun | 5km | 28 Jul | 22:02 | 60.19% |
Pymmes parkrun | 5km | 21 Jul | 22:20 | 59.38% |
London Heathside Club 5k Handicap | 5km | 12 Jul | 22:47 | 58.21% |
Run The River | 5mi | 8 Jul | 36:42 | 58.84% |
Regent's Park 10k Summer Series #4 | 10km | 1 Jul | 46:09 | 58.43% |
Hampstead 10k | 10km | 24 Jun | 48:42 | 55.37% |
Stortford 10 | 10mi | 17 Jun | 1:23:52 | 52.80% |
Finsbury parkrun | 5km | 9 Jun | 22:43 | 58.38% |
Finsbury parkrun | 5km | 26 May | 24:00 | 55.26% |
Hornsey YMCA Crouch End 10k | 10km | 20 May | 48:35 | 55.50% |
Self Transcendence 5k | 5km | 14 May | 22:33 | 58.81% |
Killerton Parkrun | 5km | 12 May | 23:20 | 56.84% |
Pymmes parkrun | 5km | 5 May | 22:46 | 58.25% |
Bracknell Half Marathon | 13.1mi | 29 Apr | 1:48:23 | 54.14% |
Ally Pally parkrun | 5km | 17 Mar | 22:06 | 60.01% |
Poole parkrun | 5km | 10 Mar | 21:20 | 62.16% |
Finsbury Park Festival of Running 5km | 5km | 4 Mar | 22:33 | 58.81% |
Roding Valley Half Marathon | 13.1mi | 26 Feb | 1:48:32 | 54.06% |
Ally Pally parkrun | 5km | 18 Feb | 23:04 | 57.49% |
Highbury Fields parkrun | 5km | 11 Feb | 22:23 | 59.25% |
Finsbury parkrun | 5km | 28 Jan | 22:35 | 58.72% |
Fred Hughes 10 | 10mi | 22 Jan | 1:19:56 | 55.40% |
Brooks Serpentine New Years Day 10K | 10km | 1 Jan | 47:56 | 56.25% |
2011 |
Distance | Date | Result | WAVA |
Ally Pally Parkrun | 5km | 10 Dec | 24:03 | 55.14% |
Perivale 5 | 5mi | 4 Dec | 38:30 | 56.09% |
Cambridge parkrun | 5km | 3 Dec | 23:01 | 57.62% |
Finsbury parkrun | 5km | 26 Nov | 23:08 | 57.33% |
Old Deer Park 10K | 10km | 20 Nov | 49:40 | 54.29% |
Southwick Country Parkrun #11 | 5km | 12 Nov | 23:40 | 56.04% |
Finsbury parkrun | 5km | 5 Nov | 23:47 | 55.76% |
Finsbury parkrun | 5km | 22 Oct | 24:16 | 54.65% |
Stroke Association Resolution 10k | 10km | 16 Oct | 54:03 | 49.89% |
Finsbury parkrun | 5km | 8 Oct | 25:07 | 52.80% |
Trent Park Handicap | 5km | 27 Aug | 27:46 | 47.76% |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2021 | 44 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 44 |
2020 | 1 | 4 | 1 | 1 | 31 | 35 | 0 | 33 | 49 | 54 | 73 | 102 | 384 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 31 | 51 | 0 | 0 | 97 |
2019 | 6 | 0 | 4 | 0 | 10 | 3 | 0 | 9 | 2 | 0 | 3 | 0 | 37 |
2018 | 0 | 0 | 0 | 0 | 15 | 7 | 0 | 11 | 3 | 0 | 0 | 0 | 37 |
2017 | 0 | 0 | 16 | 47 | 43 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 110 |
2017 | 0 | 0 | 0 | 0 | 16 | 74 | 0 | 0 | 0 | 0 | 0 | 0 | 91 |
2016 | 34 | 75 | 112 | 50 | 41 | 29 | 14 | 29 | 12 | 6 | 0 | 15 | 416 |
2015 | 70 | 82 | 130 | 72 | 73 | 25 | 18 | 8 | 3 | 38 | 55 | 90 | 664 |
2014 | 105 | 100 | 73 | 55 | 70 | 105 | 141 | 108 | 121 | 102 | 57 | 32 | 1069 |
2013 | 86 | 91 | 100 | 82 | 87 | 129 | 129 | 133 | 103 | 49 | 34 | 44 | 1068 |
2012 | 74 | 67 | 50 | 48 | 66 | 74 | 83 | 75 | 81 | 40 | 75 | 90 | 822 |
2012 | 0 | 0 | 0 | 0 | 0 | 27 | 46 | 35 | 37 | 17 | 9 | 0 | 172 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 50 | 62 | 74 | 73 | 67 | 336 |
Sun 27th Dec
Dec 27
|
Mon 28th Dec
Dec 28
|
Tue 29th Dec
Dec 29
|
Wed 30th Dec
Dec 30
|
Thu 31st Dec
Dec 31
|
Fri 1st Jan
Jan 1
|
Sat 2nd Jan
Jan 2
|
Split Summary
=== 1) 1m - 7:52(7:52/m) 154/164bpm 120cal 7.63/8.95mph 2) 0.25m - 1:50(7:20/m) 161/164bpm 29cal 8.18/8.18mph ![]()
Achilles sluggish during warm-up but fine after. Felt like I hit a better rhythm from the start with this one. New SB.
av. cadence: 150 max cadence: 164 av. stride: 1.55m Split Summary === 1) 1m - 6:56(6:56/m) 150/170bpm 103cal 8.65/9.02mph 2) 1m - 6:57(6:57/m) 165/169bpm 116cal 8.63/8.89mph 3) 1m - 7:00(7:00/m) 169/177bpm 122cal 8.57/9.46mph 4) 0.12m - 43(6:01/m) 172/174bpm 13cal 9.96/9.68mph ![]()
Split Summary
=== 1) 1m - 8:10(8:10/m) 128/140bpm 101cal 7.34/7.93mph 2) 0.25m - 1:58(7:55/m) 138/156bpm 26cal 7.59/7.6mph ![]() |
Split Summary
=== 1) 1m - 19:12(19:12/m) 97/110bpm 125cal 49/62rpm 3.13/4.19mph 2) 1m - 18:24(18:24/m) 102/113bpm 102cal 51/70rpm 3.26/5.91mph 3) 1m - 18:39(18:39/m) 103/116bpm 110cal 49/60rpm 3.22/3.67mph 4) 0.34m - 6:44(19:44/m) 105/113bpm 37cal 48/59rpm 3.04/3.34mph ![]() |
Split Summary
=== 1) 1m - 19:25(19:25/m) 106/119bpm 143cal 45/62rpm 3.09/6.14mph 2) 0.71m - 11:04(15:31/m) 103/114bpm 78cal 58/63rpm 3.87/4.22mph ![]()
Ponders End rtn. A few intermittent knee/achilles grumbles but finished strong and feel ok post-run.
av. cadence: 153 max cadence: 173 av. stride: 1.25m Split Summary === 1) 1m - 9:03(9:03/m) 141/154bpm 126cal 6.63/7.22mph 2) 1m - 8:34(8:34/m) 149/164bpm 127cal 7.01/7.76mph 3) 1m - 8:23(8:23/m) 151/165bpm 125cal 7.16/8.54mph 4) 1m - 8:26(8:26/m) 150/159bpm 123cal 7.11/7.41mph 5) 1m - 8:34(8:34/m) 145/151bpm 119cal 7.01/7.68mph 6) 1m - 8:29(8:29/m) 146/157bpm 118cal 7.07/7.35mph 7) 1m - 8:34(8:34/m) 149/163bpm 123cal 7/7.33mph 8) 1m - 8:21(8:21/m) 152/161bpm 121cal 7.19/7.51mph 9) 1m - 8:18(8:18/m) 152/159bpm 121cal 7.23/7.43mph 10) 1m - 8:17(8:17/m) 150/162bpm 113cal 7.24/7.43mph 11) 1m - 8:22(8:22/m) 153/164bpm 120cal 7.17/7.49mph 12) 1m - 7:56(7:56/m) 152/159bpm 112cal 7.56/8.39mph 13) 1m - 7:56(7:56/m) 156/164bpm 118cal 7.56/9.1mph 14) 0.12m - 43(5:58/m) 155/162bpm 10cal 10.05/9.31mph ![]() |
Split Summary
=== 1) 1m - 17:03(17:03/m) 98/111bpm 105cal 53/64rpm 3.52/4.07mph 2) 1m - 17:51(17:51/m) 100/115bpm 108cal 52/59rpm 3.36/4.15mph 3) 0.8m - 14:20(17:50/m) 100/113bpm 86cal 53/57rpm 3.36/3.76mph ![]() |
Split Summary
=== 1) 1m - 21:20(21:20/m) 90/106bpm 112cal 44/75rpm 2.81/3.67mph 2) 1m - 22:30(22:30/m) 89/106bpm 112cal 43/79rpm 2.67/3.11mph 3) 1m - 22:43(22:43/m) 89/100bpm 105cal 43/79rpm 2.64/3.03mph 4) 0.16m - 3:18(20:37/m) 84/90bpm 16cal 48/60rpm 2.91/3.23mph ![]() |
Split Summary
=== 1) 1m - 26:01(26:01/m) 90/112bpm 142cal 36/80rpm 2.31/3.26mph 2) 1m - 24:28(24:28/m) 89/100bpm 114cal 40/54rpm 2.45/3.28mph 3) 1m - 21:10(21:10/m) 90/100bpm 104cal 45/61rpm 2.83/3.51mph 4) 0.31m - 6:44(22:00/m) 89/100bpm 31cal 46/53rpm 2.73/2.92mph ![]()
Stuck close to home in case right knee played up but only a faint occasional ache.
av. cadence: 154 max cadence: 166 av. stride: 1.26m Split Summary === 1) 1m - 8:59(8:59/m) 131/145bpm 115cal 6.68/7.16mph 2) 1m - 8:16(8:16/m) 140/153bpm 114cal 7.26/7.66mph 3) 1m - 8:20(8:20/m) 144/150bpm 118cal 7.2/7.68mph 4) 1m - 8:27(8:27/m) 144/154bpm 119cal 7.1/7.68mph 5) 1m - 8:16(8:16/m) 146/153bpm 117cal 7.26/7.53mph 6) 1m - 7:58(7:58/m) 148/153bpm 114cal 7.53/8.14mph 7) 1m - 8:14(8:14/m) 148/157bpm 117cal 7.29/7.78mph 8) 1m - 8:08(8:08/m) 151/157bpm 119cal 7.38/8.14mph 9) 0m - 1(6:42/m) 145/145bpm 8.95/7.43mph ![]() |
Split Summary
=== 1) 1m - 11:12(11:12/m) 85/96bpm 79cal 53/58rpm 5.36/5.07mph 2) 1m - 17:23(17:23/m) 88/99bpm 109cal 51/59rpm 3.45/4.19mph 3) 1m - 16:55(16:55/m) 91/105bpm 117cal 51/61rpm 3.55/3.99mph 4) 1m - 16:15(16:15/m) 93/103bpm 102cal 53/71rpm 3.69/5.18mph 5) 0.39m - 7:00(17:45/m) 92/101bpm 41cal 51/56rpm 3.38/3.59mph ![]() |
Sun 3rd Jan
Jan 3
|
Mon 4th Jan
Jan 4
|
Tue 5th Jan
Jan 5
|
Wed 6th Jan
Jan 6
|
Thu 7th Jan
Jan 7
|
Fri 8th Jan
Jan 8
|
Sat 9th Jan
Jan 9
|
Split Summary
=== 1) 1m - 7:44(7:44/m) 153/165bpm 119cal 7.76/8.52mph 2) 0.85m - 6:31(7:40/m) 156/161bpm 102cal 7.83/8.14mph ![]()
8x 400m w/90-sec recovery
First interval a bit slow as first time using this workout on watch so wasn't sure what to expect. Faint aches in right knee on/off. Average pace across intervals 6:52/m (run time 13:48). Split Summary === 1) 0.25m - 2:01(8:03/m) 150/164bpm 29cal 7.46/8.89mph 2) 0.13m - 1:30(11:36/m) 157/160bpm 23cal 5.17/7.91mph 3) 0.25m - 1:37(6:30/m) 160/165bpm 26cal 9.24/9.18mph 4) 0.18m - 1:30(8:21/m) 160/166bpm 24cal 7.19/9.1mph 5) 0.25m - 1:41(6:44/m) 156/160bpm 26cal 8.91/8.87mph 6) 0.19m - 1:30(8:06/m) 156/159bpm 23cal 7.41/8.85mph 7) 0.25m - 1:38(6:34/m) 158/165bpm 26cal 9.15/9.23mph 8) 0.19m - 1:30(8:04/m) 161/165bpm 24cal 7.44/9mph 9) 0.25m - 1:44(6:55/m) 163/166bpm 29cal 8.68/9.5mph 10) 0.2m - 1:30(7:27/m) 162/166bpm 24cal 8.05/7.91mph 11) 0.25m - 1:40(6:39/m) 164/167bpm 27cal 9.03/9.75mph 12) 0.19m - 1:30(8:06/m) 162/167bpm 24cal 7.41/9.02mph 13) 0.25m - 1:38(6:33/m) 164/168bpm 27cal 9.16/9.87mph 14) 0.18m - 1:30(8:29/m) 163/168bpm 24cal 7.07/9.35mph 15) 0.25m - 1:38(6:34/m) 164/169bpm 27cal 9.14/9.35mph 16) 0.18m - 1:30(8:17/m) 162/168bpm 24cal 7.25/9.1mph 17) 0.01m - 11(15:44/m) 158/159bpm 3cal 3.81/7.37mph ![]()
Split Summary
=== 1) 1m - 8:16(8:16/m) 132/143bpm 109cal 7.26/7.93mph 2) 0.25m - 1:35(6:16/m) 141/145bpm 22cal 9.59/8.81mph ![]() |
Split Summary
=== 1) 1m - 16:11(16:11/m) 97/112bpm 111cal 54/63rpm 3.71/4.47mph 2) 1m - 16:58(16:58/m) 99/115bpm 107cal 52/60rpm 3.54/4.03mph 3) 1m - 16:59(16:59/m) 105/115bpm 111cal 53/59rpm 3.53/3.92mph 4) 1m - 15:03(15:03/m) 104/115bpm 104cal 55/59rpm 3.99/4.32mph 5) 0.34m - 5:30(16:12/m) 111/119bpm 39cal 54/60rpm 3.7/4.17mph ![]() |
Right knee ached to begin with, then improved. Tight in right ham later on - no doubt connected! Might be best to cut out speed training for next week or two.
av. cadence: 155 max cadence: 166 av. stride: 1.22m Split Summary === 1) 1m - 9:01(9:01/m) 127/138bpm 114cal 6.66/7.22mph 2) 1m - 8:41(8:41/m) 136/145bpm 119cal 6.9/7.53mph 3) 1m - 8:23(8:23/m) 140/145bpm 119cal 7.16/7.6mph 4) 1m - 8:29(8:29/m) 142/150bpm 120cal 7.07/7.7mph 5) 1m - 8:25(8:25/m) 144/150bpm 120cal 7.13/7.33mph 6) 1m - 8:29(8:29/m) 143/148bpm 119cal 7.08/7.16mph 7) 1m - 8:37(8:37/m) 146/154bpm 124cal 6.96/7.28mph 8) 1m - 8:29(8:29/m) 142/148bpm 112cal 7.07/7.49mph 9) 1m - 8:32(8:32/m) 143/150bpm 111cal 7.02/7.28mph 10) 1m - 8:25(8:25/m) 140/147bpm 93cal 7.13/7.78mph 11) 0m - 1(5:47/m) 147/147bpm 10.38/6.43mph ![]() |
Split Summary
=== 1) 1m - 16:58(16:58/m) 95/116bpm 121cal 52/63rpm 3.54/4.44mph 2) 1m - 17:29(17:29/m) 97/108bpm 111cal 50/118rpm 3.43/7.85mph 3) 1m - 16:53(16:53/m) 93/105bpm 105cal 53/76rpm 3.55/6.26mph 4) 1m - 16:39(16:39/m) 92/102bpm 104cal 53/58rpm 3.6/4.17mph 5) 0.19m - 2:56(15:32/m) 93/101bpm 20cal 54/57rpm 3.86/4.17mph ![]() |
Knee settled down after 1st mile. Faint achilles aches but didn't bother me on the steep hilly bit.
av. cadence: 154 max cadence: 166 av. stride: 1.25m Split Summary === 1) 1m - 9:13(9:13/m) 125/142bpm 114cal 6.51/7.2mph 2) 1m - 8:39(8:39/m) 141/151bpm 124cal 6.93/7.62mph 3) 1m - 8:22(8:22/m) 144/154bpm 121cal 7.18/7.83mph 4) 1m - 8:08(8:08/m) 155/167bpm 127cal 7.38/7.6mph 5) 1m - 8:13(8:13/m) 155/172bpm 128cal 7.3/7.64mph 6) 1m - 8:08(8:08/m) 151/163bpm 121cal 7.38/7.72mph 7) 1m - 7:54(7:54/m) 155/164bpm 122cal 7.59/8.01mph 8) 1m - 8:06(8:06/m) 155/160bpm 125cal 7.4/8.08mph 9) 0m - 1(5:58/m) 151/151bpm 10.04/6.49mph ![]() |
Split Summary
=== 1) 1m - 20:13(20:13/m) 84/94bpm 119cal 46/77rpm 2.97/4.42mph 2) 1m - 19:20(19:20/m) 85/97bpm 116cal 48/58rpm 3.1/3.76mph 3) 0.89m - 18:13(20:32/m) 81/89bpm 89cal 47/57rpm 2.92/3.49mph ![]() |
Hadn't planned a speed session today, but pace felt good from the start and it turned into a 10k tempo only a few seconds shy of my best from last year.
av. cadence: 154 max cadence: 168 av. stride: 1.38m Split Summary === 1) 1m - 8:25(8:25/m) 131/150bpm 110cal 7.12/7.95mph 2) 1m - 7:52(7:52/m) 150/161bpm 119cal 7.62/7.97mph 3) 1m - 7:37(7:37/m) 153/163bpm 117cal 7.88/8.58mph 4) 1m - 7:30(7:30/m) 161/166bpm 122cal 8.01/8.7mph 5) 1m - 7:08(7:08/m) 165/169bpm 120cal 8.42/8.81mph 6) 1m - 7:16(7:16/m) 169/174bpm 127cal 8.26/8.87mph 7) 0.25m - 1:34(6:16/m) 171/174bpm 28cal 9.57/9.35mph ![]() |
Sun 10th Jan
Jan 10
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Mon 11th Jan
Jan 11
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Tue 12th Jan
Jan 12
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Wed 13th Jan
Jan 13
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Thu 14th Jan
Jan 14
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Fri 15th Jan
Jan 15
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Sat 16th Jan
Jan 16
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Split Summary
=== 1) 1m - 22:12(22:12/m) 88/99bpm 118cal 45/59rpm 2.7/12.38mph 2) 1m - 22:07(22:07/m) 86/95bpm 124cal 46/57rpm 2.71/3.21mph 3) 1m - 21:14(21:14/m) 86/94bpm 100cal 47/74rpm 2.83/3.36mph 4) 0.16m - 3:09(19:08/m) 87/94bpm 18cal 51/57rpm 3.13/3.21mph ![]() |
Had been aiming for a longer run but probably should have run a flatter route. Strong on the uphill but felt something in left calf on downhill that could have been the onset of a pull or strain, so cut the run short.
av. cadence: 153 max cadence: 164 av. stride: 1.23m Split Summary === 1) 1m - 8:45(8:45/m) 132/146bpm 113cal 6.86/7.41mph 2) 1m - 8:29(8:29/m) 145/159bpm 122cal 7.07/7.49mph 3) 1m - 8:27(8:27/m) 150/160bpm 126cal 7.1/7.53mph 4) 1m - 8:32(8:32/m) 153/172bpm 130cal 7.03/7.43mph 5) 1m - 8:36(8:36/m) 142/169bpm 108cal 6.97/7.31mph 6) 0m - 1(4:38/m) 142/142bpm 12.92/6.93mph ![]() |
Split Summary
=== 1) 1m - 16:46(16:46/m) 92/103bpm 112cal 53/60rpm 3.58/4.11mph 2) 1m - 17:17(17:17/m) 98/108bpm 107cal 54/60rpm 3.47/3.8mph 3) 0.61m - 10:58(17:59/m) 98/112bpm 62cal 52/58rpm 3.34/3.78mph ![]() |
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Split Summary
=== 1) 1m - 19:04(19:04/m) 95/113bpm 119cal 51/61rpm 3.15/3.9mph 2) 1m - 18:18(18:18/m) 96/110bpm 111cal 50/109rpm 3.28/6.2mph 3) 0.46m - 8:02(17:23/m) 89/98bpm 46cal 52/60rpm 3.45/4.17mph ![]() |
Sun 17th Jan
Jan 17
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Mon 18th Jan
Jan 18
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Tue 19th Jan
Jan 19
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Wed 20th Jan
Jan 20
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Thu 21st Jan
Jan 21
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Fri 22nd Jan
Jan 22
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Sat 23rd Jan
Jan 23
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Split Summary
=== 1) 1m - 22:30(22:30/m) 78/91bpm 113cal 44/58rpm 2.67/3.55mph 2) 1m - 21:56(21:56/m) 79/90bpm 111cal 44/76rpm 2.74/3.53mph 3) 0.98m - 21:14(21:35/m) 81/102bpm 112cal 45/78rpm 2.78/3.38mph ![]() |
Split Summary
=== 1) 1m - 16:40(16:40/m) 94/108bpm 107cal 54/75rpm 3.6/4.09mph 2) 1m - 17:37(17:37/m) 89/100bpm 111cal 51/57rpm 3.4/3.67mph 3) 1m - 15:47(15:47/m) 102/135bpm 114cal 54/61rpm 3.8/4.51mph 4) 1m - 14:49(14:49/m) 105/126bpm 113cal 56/61rpm 4.05/4.4mph 5) 1m - 15:25(15:25/m) 101/128bpm 112cal 54/62rpm 3.89/5.87mph 6) 1m - 14:27(14:27/m) 101/120bpm 107cal 57/61rpm 4.15/4.49mph 7) 0.16m - 2:26(14:56/m) 101/107bpm 16cal 58/122rpm 4.02/4.19mph ![]() |
c.75% walk, 25% jog (sped up for the last quarter of every full mile).
Test of left calf - would have cut things short at the faintest sign of a grumble, but no complaints in the slightest. Split Summary === 1) 1m - 12:38(12:38/m) 100/143bpm 107cal 61/77rpm 4.75/7.01mph 2) 1m - 12:23(12:23/m) 114/150bpm 115cal 62/77rpm 4.85/7.45mph 3) 1m - 12:44(12:44/m) 123/155bpm 122cal 61/78rpm 4.71/7.45mph 4) 1m - 12:45(12:45/m) 122/158bpm 118cal 62/116rpm 4.71/7.43mph 5) 1m - 13:04(13:04/m) 125/161bpm 124cal 60/79rpm 4.59/7.56mph 6) 1m - 13:10(13:10/m) 128/156bpm 123cal 60/75rpm 4.55/7.2mph 7) 1m - 12:48(12:48/m) 117/151bpm 107cal 61/123rpm 4.69/7.91mph 8) 0.29m - 4:23(15:08/m) 116/154bpm 36cal 57/75rpm 3.96/7.83mph ![]() |
Split Summary
=== 1) 1m - 16:13(16:13/m) 92/111bpm 111cal 54/61rpm 3.7/4.05mph 2) 1m - 16:54(16:54/m) 95/113bpm 110cal 52/58rpm 3.55/3.95mph 3) 1m - 16:54(16:54/m) 99/113bpm 118cal 52/60rpm 3.55/3.95mph 4) 1m - 16:03(16:03/m) 106/128bpm 117cal 54/119rpm 3.74/4.44mph 5) 1m - 14:41(14:41/m) 107/122bpm 110cal 56/62rpm 4.09/4.4mph 6) 1m - 15:18(15:18/m) 100/113bpm 104cal 53/121rpm 3.92/8.68mph 7) 1m - 14:45(14:45/m) 102/113bpm 102cal 57/118rpm 4.07/4.78mph 8) 0.03m - 30(14:55/m) 100/108bpm 3cal 56/58rpm 4.02/4.03mph ![]() |
Achilles a bit inflamed when I woke up, so no run today, but ended up speed-walking this evening. Felt pretty good, though wondered whether calf might be on verge of complaining just as I arrived home.
Split Summary === 1) 1m - 14:05(14:05/m) 97/110bpm 108cal 58/66rpm 4.26/4.68mph 2) 1m - 13:27(13:27/m) 110/131bpm 110cal 60/66rpm 4.46/5.09mph 3) 1m - 12:40(12:40/m) 122/133bpm 117cal 61/67rpm 4.74/5.09mph 4) 1m - 13:01(13:01/m) 115/125bpm 110cal 62/65rpm 4.61/4.91mph 5) 0.18m - 2:31(13:59/m) 113/116bpm 20cal 61/64rpm 4.29/4.7mph ![]() |
Split Summary
=== 1) 1m - 20:53(20:53/m) 91/103bpm 107cal 45/77rpm 2.87/3.8mph 2) 1m - 24:36(24:36/m) 87/96bpm 120cal 42/79rpm 2.44/3.09mph 3) 1m - 22:57(22:57/m) 85/97bpm 118cal 43/79rpm 2.61/3.99mph 4) 0.62m - 13:34(21:56/m) 87/97bpm 64cal 47/55rpm 2.74/3.15mph ![]() |
Split Summary
=== 1) 1m - 15:30(15:30/m) 97/112bpm 104cal 56/63rpm 3.87/4.32mph 2) 1m - 16:39(16:39/m) 96/109bpm 116cal 53/63rpm 3.6/4.11mph 3) 1m - 15:56(15:56/m) 96/109bpm 101cal 53/114rpm 3.77/5.32mph 4) 1m - 15:37(15:37/m) 96/110bpm 105cal 56/64rpm 3.84/4.26mph 5) 1m - 14:58(14:58/m) 106/138bpm 115cal 57/115rpm 4.01/5.18mph 6) 0.22m - 3:14(14:53/m) 106/113bpm 24cal 58/62rpm 4.03/4.32mph ![]() |