Josh_hand MS
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Race Times
All Races
Mileage
Training
Are you proud of this Fetchie? -
Races
6 -
Miles
14056 -
Miles
122 -
Miles
3264 -
WAVA
151.13% -
10k
37:47 -
10M
29:44 -
Mara
2:50:26
Planned Races
| 16 Dec 18 | Draycote Water Santa Dash |
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| Dist | Race | Best | Pace | WAVA | Races | 2013 | 2016 | 2017 | 2018 |
|---|---|---|---|---|---|---|---|---|---|
| 10km | Bugatti 10k10km | 37:47 | 6:05 | 72.22 | 2 | 37:56 | 37:47 | ||
| 10mi | Guy Fawkes 1010mi | 29:44 | 2:58 | 151.13 | 1 | 29:44 | |||
| 26.2mi | Abingdon Marathon26.2mi | 2:50:26 | 6:30 | 73.29 | 3 | 2:53:17 | 2:51:27 | 2:50:26 |
2018 |
Date | Result | WAVA |
| Guy Fawkes 10 | 4 Nov | 29:44 | 151.13% |
| Abingdon Marathon | 21 Oct | 2:50:26 | 73.29% |
2017 |
Date | Result | WAVA |
| Abingdon Marathon | 22 Oct | 2:51:27 | 72.86% |
| Bugatti 10k | 9 Aug | 37:47 | 72.22% |
2016 |
Date | Result | WAVA |
| MBNA Chester Marathon | 2 Oct | 2:53:17 | 72.09% |
2013 |
Date | Result | WAVA |
| Swindon 10k | 17 Nov | 37:56 | 70.96% |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2018 | 313 | 220 | 247 | 217 | 278 | 271 | 313 | 342 | 336 | 214 | 242 | 91 | 3085 |
| 2018 | 17 | 0 | 7 | 0 | 0 | 0 | 26 | 0 | 0 | 17 | 26 | 0 | 92 |
| 2018 | 0.5 | 0 | 0 | 0 | 3.3 | 0.9 | 0.9 | 0.8 | 0 | 0 | 0 | 0 | 6.4 |
| 2017 | 199 | 221 | 300 | 194 | 202 | 228 | 239 | 306 | 279 | 219 | 221 | 303 | 2911 |
| 2017 | 114 | 59 | 0 | 13 | 35 | 0 | 20 | 0 | 0 | 21 | 0 | 0 | 262 |
| 2017 | 0 | 0 | 0 | 0.6 | 0.4 | 1.1 | 1.7 | 0.5 | 0.3 | 0.5 | 0 | 0.3 | 5.3 |
| 2016 | 208 | 226 | 258 | 174 | 205 | 160 | 200 | 224 | 226 | 172 | 170 | 96 | 2319 |
| 2016 | 0 | 0 | 0 | 0 | 65 | 0 | 234 | 65 | 0 | 0 | 0 | 0 | 364 |
| 2016 | 0 | 0 | 0 | 0.3 | 1.1 | 0.9 | 1.7 | 1.2 | 0.3 | 0.5 | 0 | 3.3 | 9.3 |
| 2015 | 226 | 212 | 255 | 132 | 173 | 165 | 100 | 210 | 219 | 187 | 150 | 204 | 2232 |
| 2015 | 0 | 0 | 0 | 71 | 6 | 21 | 158 | 37 | 3 | 13 | 13 | 0 | 321 |
| 2015 | 0 | 0 | 0 | 1.2 | 3.4 | 0 | 1.9 | 1.9 | 1.4 | 0.4 | 0 | 0 | 10.2 |
| 2014 | 209 | 166 | 218 | 112 | 114 | 143 | 31 | 114 | 209 | 211 | 139 | 164 | 1830 |
| 2014 | 0 | 76 | 0 | 153 | 29 | 60 | 0 | 14 | 5 | 38 | 0 | 13 | 388 |
| 2014 | 0 | 0 | 0 | 2.9 | 5.7 | 1 | 0 | 4 | 0.5 | 0 | 0 | 0 | 14.1 |
| 2013 | 91 | 85 | 95 | 70 | 92 | 62 | 23 | 78 | 166 | 115 | 117 | 154 | 1148 |
| 2013 | 226 | 134 | 205 | 279 | 365 | 264 | 48 | 218 | 35 | 8 | 13 | 0 | 1795 |
| 2013 | 10.2 | 7.8 | 11 | 17.4 | 13.8 | 5.9 | 1.4 | 2.8 | 1.2 | 2.9 | 0 | 0.3 | 74.4 |
| 2012 | 166 | 158 | 131 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 34 | 489 |
| 2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 43 | 43 |
| 2012 | 0 | 0.8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.4 | 2.1 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 42 | 42 |
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Wed 14th Nov
Nov 14
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Thu 15th Nov
Nov 15
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Fri 16th Nov
Nov 16
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Sat 17th Nov
Nov 17
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Sun 18th Nov
Nov 18
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Mon 19th Nov
Nov 19
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Tue 20th Nov
Nov 20
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8mi,
30:00 Cycling - Exercise Bike  Add a comment
11.1mi,
1:16:02Running - Progressive
Progressive. Strong southerly wind. Didn't manage to get to HMP, but working pleasingly hard. Enjoyably tough session.
Split Summary === 1) 1m - 7:58(7:58/m) 128/138bpm 98cal 7.52/9.04mph 2) 1m - 7:22(7:22/m) 137/155bpm 97cal 8.14/8.56mph 3) 1m - 7:04(7:04/m) 149/168bpm 105cal 8.49/8.93mph 4) 1m - 6:55(6:55/m) 156/168bpm 108cal 8.68/8.91mph 5) 1m - 6:36(6:36/m) 162/178bpm 110cal 9.08/9.56mph 6) 1m - 6:24(6:24/m) 161/168bpm 105cal 9.37/11.44mph 7) 1m - 6:22(6:22/m) 163/174bpm 101cal 9.44/9.93mph 8) 1m - 6:27(6:27/m) 165/173bpm 105cal 9.31/9.93mph 9) 1m - 6:22(6:22/m) 165/168bpm 100cal 9.43/10.02mph 10) 1m - 6:29(6:29/m) 166/171bpm 104cal 9.25/10.08mph 11) 1m - 7:36(7:36/m) 146/166bpm 64cal 7.89/8.75mph 12) 0.05m - 27(8:30/m) 151/153bpm 4cal 7.06/6.82mph Add a comment |
4.1mi,
34:25 Running - Recovery Run
Split Summary
=== 1) 1m - 8:26(8:26/m) 125/156bpm 95cal 7.11/7.83mph 2) 1m - 8:28(8:27/m) 129/136bpm 106cal 7.09/7.41mph 3) 1m - 8:38(8:38/m) 127/136bpm 89cal 6.96/7.24mph 4) 1m - 8:30(8:30/m) 126/135bpm 84cal 7.05/7.37mph 5) 0.05m - 24(8:47/m) 126/128bpm 3cal 6.83/7.33mph Add a comment |
9.2mi,
1:05:36 Running - Fartleks
Second Mona Fartlek session. 3.1M in the 20 mins. So 0.01 further than last week. Progress! Then 6 x short hills (12s ish)
Split Summary === 1) 1m - 7:42(7:42/m) 127/155bpm 91cal 7.78/8.27mph 2) 1m - 7:30(7:30/m) 139/155bpm 104cal 8/8.31mph 3) 0.28m - 2:00(7:13/m) 142/152bpm 29cal 8.32/14.59mph 4) 3.1m - 20:01(6:27/m) 161/172bpm 332cal 9.29/16.3mph 5) 1m - 7:29(7:29/m) 158/172bpm 110cal 8.01/9.39mph 6) 1m - 7:45(7:45/m) 150/163bpm 95cal 7.74/11.15mph 7) 1m - 7:22(7:22/m) 150/164bpm 90cal 8.14/12.04mph 8) 0.8m - 5:47(7:16/m) 142/147bpm 50cal 8.26/8.64mph Add a comment |
3.7mi,
31:49 Running - Pushing Buggy
Split Summary
=== 1) 1m - 8:54(8:54/m) 112cal 6.74/8.31mph 2) 0.06m - 29(8:09/m) 7cal 7.36/7.66mph 3) 1m - 8:26(8:26/m) 113cal 7.12/8.08mph 4) 1m - 8:20(8:20/m) 122cal 7.2/7.83mph 5) 0.67m - 5:40(8:29/m) 82cal 7.08/7.93mph Add a comment |
15.2mi,
1:57:31 Running - Hill Work
Longest since Abo. Couldn’t quite sum up the courage for Bushcombe, so did two hills ofcleeve and then explored Stanley Pontlarge
Split Summary === 1) 1m - 8:04(8:04/m) 128/142bpm 97cal 7.44/7.91mph 2) 1m - 8:22(8:22/m) 135/143bpm 108cal 7.17/7.64mph 3) 1m - 8:17(8:17/m) 143/163bpm 109cal 7.24/9.41mph 4) 1m - 8:42(8:42/m) 148/164bpm 122cal 6.9/9.27mph 5) 1m - 8:16(8:16/m) 150/166bpm 108cal 7.25/9.08mph 6) 1m - 7:09(7:09/m) 136/151bpm 68cal 8.4/9.37mph 7) 1m - 6:49(6:49/m) 137/167bpm 68cal 8.79/9.39mph 8) 1m - 7:38(7:38/m) 140/150bpm 96cal 7.86/8.6mph 9) 1m - 7:04(7:04/m) 132/142bpm 78cal 8.49/9.12mph 10) 1m - 8:13(8:13/m) 141/154bpm 95cal 7.31/8.79mph 11) 1m - 7:32(7:32/m) 135/157bpm 77cal 7.96/9.1mph 12) 1m - 7:48(7:48/m) 137/150bpm 89cal 7.69/8.95mph 13) 1m - 7:28(7:28/m) 134/147bpm 75cal 8.04/8.81mph 14) 1m - 7:30(7:30/m) 131/139bpm 61cal 8.01/8.41mph 15) 1m - 7:32(7:32/m) 132/137bpm 69cal 7.97/8.27mph 16) 0.15m - 1:06(7:16/m) 135/137bpm 10cal 8.26/8.47mph Add a comment |
7.7mi,
1:05:26 Running - Recovery Run
Split Summary
=== 1) 1m - 8:54(8:54/m) 163/177bpm 82cal 6.75/7.58mph 2) 1m - 8:38(8:38/m) 166/187bpm 112cal 6.95/7.28mph 3) 1m - 8:31(8:31/m) 183/217bpm 107cal 7.05/9.1mph 4) 1m - 8:36(8:36/m) 188/213bpm 111cal 6.98/7.89mph 5) 1m - 8:28(8:28/m) 175/199bpm 106cal 7.09/7.43mph 6) 1m - 8:23(8:23/m) 163/201bpm 107cal 7.16/7.83mph 7) 1m - 8:15(8:15/m) 152/175bpm 103cal 7.27/7.6mph 8) 0.65m - 5:42(8:47/m) 134/164bpm 68cal 6.83/7.43mph Add a comment |
10mi,
1:11:34 Running - Hill Work
4 x Redhill reps then some MP. Would have struggled to go faster and/or get HR any higher. Good random session.
Split Summary === 1) 1m - 8:11(8:11/m) 148/196bpm 99cal 7.33/8.16mph 2) 0.79m - 6:26(8:08/m) 134/144bpm 86cal 7.38/7.81mph 3) 0.28m - 2:03(7:14/m) 147/160bpm 30cal 8.3/9mph 4) 0.31m - 2:28(8:06/m) 139/161bpm 34cal 7.41/7.95mph 5) 0.29m - 2:04(7:12/m) 153/161bpm 34cal 8.33/10.85mph 6) 0.3m - 2:30(8:16/m) 140/163bpm 32cal 7.25/7.99mph 7) 0.29m - 2:06(7:19/m) 149/162bpm 35cal 8.2/9.91mph 8) 0.3m - 2:30(8:12/m) 133/163bpm 30cal 7.32/7.87mph 9) 0.29m - 2:05(7:17/m) 149/163bpm 34cal 8.23/9.89mph 10) 1m - 6:43(6:43/m) 137/164bpm 91cal 8.93/9.91mph 11) 1m - 6:22(6:22/m) 154/158bpm 97cal 9.42/10.35mph 12) 1m - 6:34(6:34/m) 155/158bpm 100cal 9.15/10.75mph 13) 1m - 6:36(6:36/m) 156/159bpm 98cal 9.09/9.64mph 14) 1m - 6:35(6:35/m) 157/159bpm 98cal 9.12/10.71mph 15) 0.65m - 4:13(6:28/m) 158/162bpm 62cal 9.28/9.83mph 16) 0.52m - 4:09(7:54/m) 146/158bpm 45cal 7.59/9.31mph Add a comment |
|
Wed 21st Nov
Nov 21
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Thu 22nd Nov
Nov 22
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Fri 23rd Nov
Nov 23
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Sat 24th Nov
Nov 24
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Sun 25th Nov
Nov 25
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Mon 26th Nov
Nov 26
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Tue 27th Nov
Nov 27
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|
9mi,
30:00 Cycling - Spinning Add a comment
10.1mi,
1:15:41Running - Easy
Split Summary
=== 1) 1m - 8:20(8:20/m) 131/165bpm 105cal 7.19/8.62mph 2) 1m - 7:30(7:30/m) 137/145bpm 104cal 8/8.27mph 3) 1m - 7:29(7:29/m) 136/141bpm 104cal 8.01/8.2mph 4) 1m - 7:30(7:30/m) 138/146bpm 96cal 8/8.18mph 5) 1m - 7:42(7:42/m) 137/142bpm 97cal 7.79/8.22mph 6) 1m - 7:30(7:30/m) 136/146bpm 90cal 8/9.77mph 7) 1m - 7:16(7:16/m) 139/143bpm 89cal 8.25/8.47mph 8) 1m - 7:07(7:07/m) 143/146bpm 90cal 8.43/11.02mph 9) 1m - 7:06(7:06/m) 144/147bpm 90cal 8.46/9.08mph 10) 1m - 7:27(7:27/m) 141/146bpm 85cal 8.06/10.6mph 11) 0.1m - 44(7:31/m) 142/144bpm 8cal 7.97/8.22mph Add a comment |
7.6mi,
53:33 Running - Fartleks
Mona Fartlek. Good option for keeping warm in -2C 🥶 3.06M for 20 mins
Split Summary === 1) 1m - 7:47(7:47/m) 133/150bpm 103cal 7.71/8.62mph 2) 1m - 7:40(7:40/m) 138/147bpm 109cal 7.82/8.18mph 3) 0.13m - 1:01(7:46/m) 129/141bpm 12cal 7.73/8.12mph 4) 3.06m - 20:01(6:32/m) 160/180bpm 341cal 9.19/12.21mph 5) 1m - 7:20(7:20/m) 153/168bpm 99cal 8.19/9.16mph 6) 1m - 7:11(7:11/m) 149/154bpm 87cal 8.36/9.46mph 7) 0.36m - 2:34(7:12/m) 144/146bpm 27cal 8.33/9.1mph Add a comment |
4.8mi,
40:26 Running - Recovery Run
Split Summary
=== 1) 1m - 8:49(8:49/m) 133/158bpm 101cal 6.81/7.78mph 2) 1m - 8:44(8:44/m) 131/140bpm 107cal 6.87/7.14mph 3) 1m - 8:26(8:26/m) 132/141bpm 97cal 7.11/7.28mph 4) 1m - 8:28(8:28/m) 132/142bpm 94cal 7.08/8.12mph 5) 0.49m - 3:58(8:08/m) 129/134bpm 40cal 7.38/7.51mph Add a comment |
4.4mi,
33:11 Running - Warm Down
Split Summary
=== 1) 1m - 7:52(7:52/m) 141/156bpm 105cal 7.63/8.35mph 2) 1m - 7:22(7:22/m) 145/154bpm 104cal 8.14/8.81mph 3) 1m - 7:27(7:27/m) 145/149bpm 101cal 8.05/8.33mph 4) 1m - 7:37(7:37/m) 146/150bpm 100cal 7.88/8.43mph 5) 0.39m - 2:52(7:19/m) 142/146bpm 34cal 8.2/8.37mph Add a comment
3.1mi,
18:52Running - parkrun
Buggy free. Quite slippery. Bit surprised at slowness but good fun nonetheless. Got woken up very early which may have affected things.
Split Summary === 1) 1m - 5:50(5:50/m) 177/209bpm 100cal 10.29/12.04mph 2) 1m - 6:04(6:04/m) 178/196bpm 110cal 9.89/11.06mph 3) 1m - 6:19(6:19/m) 175/183bpm 112cal 9.5/10.5mph 4) 0.11m - 40(6:15/m) 177/181bpm 11cal 9.6/9.79mph Add a comment
2.3mi,
18:26Running - Warm Up
Split Summary
=== 1) 1m - 8:08(8:08/m) 135/149bpm 103cal 7.38/7.83mph 2) 1m - 8:04(8:04/m) 152/172bpm 112cal 7.44/10.81mph 3) 0.31m - 2:14(7:16/m) 182/204bpm 31cal 8.27/12.27mph Add a comment |
10.1mi,
1:15:00 Running - General
Split Summary
=== 1) 1m - 7:30(7:30/m) 134/156bpm 104cal 7.99/8.56mph 2) 1m - 7:17(7:17/m) 154/183bpm 111cal 8.23/8.7mph 3) 1m - 6:57(6:57/m) 141/162bpm 102cal 8.64/8.79mph 4) 1m - 7:10(7:10/m) 137/157bpm 101cal 8.38/9.18mph 5) 1m - 7:35(7:35/m) 144/153bpm 111cal 7.91/8.56mph 6) 1m - 7:37(7:37/m) 144/153bpm 108cal 7.87/8.52mph 7) 1m - 7:47(7:47/m) 143/149bpm 96cal 7.71/8.56mph 8) 1m - 7:31(7:31/m) 141/147bpm 90cal 7.99/8.56mph 9) 1m - 7:17(7:17/m) 143/147bpm 84cal 8.23/8.87mph 10) 1m - 7:19(7:19/m) 144/148bpm 83cal 8.2/8.52mph 11) 0.13m - 59(7:37/m) 144/146bpm 11cal 7.89/8.54mph Add a comment |
4mi,
33:02 Running - Recovery Run
Split Summary
=== 1) 1m - 8:05(8:05/m) 130/140bpm 102cal 7.43/8.01mph 2) 1m - 8:14(8:14/m) 130/139bpm 96cal 7.28/7.45mph 3) 1m - 8:15(8:15/m) 131/139bpm 94cal 7.27/7.72mph 4) 1m - 8:08(8:08/m) 131/136bpm 88cal 7.38/7.91mph 5) 0.04m - 20(8:06/m) 135/136bpm 4cal 7.4/7.22mph Add a comment |
10.1mi,
1:14:04 Running - Easy
Felt surprisingly good!
Split Summary === 1) 1m - 8:21(8:21/m) 162/181bpm 89cal 7.18/8.25mph 2) 1m - 7:41(7:41/m) 161/200bpm 106cal 7.81/8.18mph 3) 1m - 7:30(7:30/m) 138/145bpm 106cal 8/8.95mph 4) 1m - 7:28(7:28/m) 139/144bpm 104cal 8.03/8.22mph 5) 1m - 7:32(7:32/m) 142/149bpm 99cal 7.97/8.33mph 6) 1m - 7:04(7:04/m) 143/146bpm 94cal 8.49/8.87mph 7) 1m - 7:03(7:03/m) 143/147bpm 90cal 8.51/10.94mph 8) 1m - 6:59(6:59/m) 144/149bpm 90cal 8.59/10.81mph 9) 1m - 6:53(6:53/m) 150/153bpm 91cal 8.72/11.42mph 10) 1m - 7:01(7:01/m) 149/154bpm 90cal 8.55/12.33mph 11) 0.07m - 31(7:19/m) 141/143bpm 4cal 8.2/8.29mph Add a comment |
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Wed 28th Nov
Nov 28
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Thu 29th Nov
Nov 29
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Fri 30th Nov
Nov 30
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Sat 1st Dec
Dec 1
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Sun 2nd Dec
Dec 2
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Mon 3rd Dec
Dec 3
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Tue 4th Dec
Dec 4
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|
8.5mi,
30:00 Cycling - Spinning Add a comment
15mi,
1:50:20Running - Hill Work
Decided to spice up a MLR. 6 x Redhill reps and a few strides. Enjoyable session.
Split Summary === 1) 1m - 7:55(7:55/m) 136/163bpm 89cal 7.58/8.08mph 2) 1m - 7:21(7:21/m) 149/177bpm 110cal 8.16/8.33mph 3) 1m - 7:24(7:24/m) 150/175bpm 111cal 8.11/8.91mph 4) 1m - 7:11(7:11/m) 145/150bpm 108cal 8.35/8.68mph 5) 1m - 7:33(7:33/m) 148/157bpm 112cal 7.94/8.54mph 6) 1m - 7:15(7:15/m) 147/155bpm 106cal 8.27/8.91mph 7) 0.17m - 1:20(7:51/m) 154/157bpm 19cal 7.65/7.85mph 8) 0.28m - 2:03(7:20/m) 160/167bpm 33cal 8.19/12.36mph 9) 0.3m - 2:12(7:22/m) 150/168bpm 32cal 8.15/8.83mph 10) 0.28m - 2:04(7:18/m) 160/168bpm 32cal 8.23/10.6mph 11) 0.29m - 2:14(7:37/m) 149/169bpm 30cal 7.88/8.58mph 12) 0.28m - 2:03(7:14/m) 159/169bpm 32cal 8.29/11.9mph 13) 0.26m - 1:56(7:18/m) 136/168bpm 24cal 8.22/8.89mph 14) 0.29m - 2:05(7:18/m) 158/167bpm 33cal 8.22/11.73mph 15) 0.3m - 2:13(7:32/m) 149/167bpm 31cal 7.97/8.6mph 16) 0.28m - 2:03(7:17/m) 159/168bpm 33cal 8.24/11.25mph 17) 0.29m - 2:14(7:37/m) 150/168bpm 29cal 7.88/8.54mph 18) 0.28m - 2:02(7:13/m) 160/168bpm 30cal 8.32/10.6mph 19) 0.69m - 4:53(7:02/m) 147/168bpm 58cal 8.53/9.08mph 20) 1m - 7:07(7:07/m) 150/158bpm 83cal 8.43/9.29mph 21) 1m - 6:52(6:52/m) 153/164bpm 84cal 8.73/13.15mph 22) 1m - 7:09(7:09/m) 157/164bpm 95cal 8.4/11.67mph 23) 1m - 7:20(7:20/m) 151/155bpm 77cal 8.18/8.47mph 24) 1m - 7:39(7:39/m) 150/153bpm 73cal 7.85/8.33mph 25) 0.03m - 12(7:30/m) 151/151bpm 1cal 8/7.49mph Add a comment |
5.1mi,
43:53 Running - Recovery Run
Split Summary
=== 1) 1m - 8:57(8:57/m) 126/134bpm 109cal 6.7/7.49mph 2) 1m - 8:52(8:52/m) 131/134bpm 107cal 6.77/7.06mph 3) 1m - 8:31(8:31/m) 131/138bpm 97cal 7.04/7.28mph 4) 1m - 8:25(8:25/m) 129/133bpm 85cal 7.13/7.37mph 5) 1m - 8:31(8:31/m) 129/134bpm 94cal 7.05/7.18mph 6) 0.07m - 37(8:48/m) 130/131bpm 6cal 6.81/7.1mph Add a comment |
5mi,
45:24 Running - Carrying Weight
Split Summary
=== 1) 1m - 9:08(9:08/m) 119cal 6.57/6.93mph 2) 1m - 8:46(8:46/m) 122cal 6.85/7.2mph 3) 1m - 9:14(9:14/m) 122cal 6.5/7.22mph 4) 1m - 9:05(9:05/m) 122cal 6.6/7.01mph 5) 1m - 9:09(9:09/m) 122cal 6.56/6.99mph 6) 0m - 2(10:50/m) 5.54/6.05mph Add a comment |
6.3mi,
43:37 Running - Fartleks
Mona Fartlek. Squeezing it in before tri club do. Windy again. 3.06M. So no improvement!
Split Summary === 1) 1m - 7:40(7:40/m) 136/146bpm 103cal 7.83/9.62mph 2) 1m - 7:27(7:27/m) 144/151bpm 105cal 8.05/8.64mph 3) 0.07m - 29(7:04/m) 149/151bpm 7cal 8.48/9mph 4) 3.06m - 20:00(6:33/m) 163/172bpm 325cal 9.17/12.38mph 5) 1m - 6:57(6:57/m) 154/172bpm 94cal 8.63/9.18mph 6) 0.16m - 1:03(6:42/m) 150/152bpm 13cal 8.95/9mph Add a comment |
7.1mi,
56:19 Running - Easy
Hangover headwind run
Split Summary === 1) 1m - 8:13(8:13/m) 134/166bpm 108cal 7.31/7.49mph 2) 1m - 8:07(8:07/m) 144/178bpm 108cal 7.4/7.64mph 3) 1m - 7:48(7:48/m) 137/148bpm 101cal 7.7/8.52mph 4) 1m - 7:40(7:40/m) 135/142bpm 1 04cal 7.83/8.62mph 5) 1m - 7:40(7:40/m) 140/170bpm 103cal 7.82/8.14mph 6) 1m - 7:54(7:54/m) 147/168bpm 111cal 7.59/8.04mph 7) 1m - 8:15(8:15/m) 143/156bpm 111cal 7.27/7.85mph 8) 0.08m - 43(8:22/m) 140/145bpm 9cal 7.17/7.16mph Add a comment |
9.6mi,
1:12:56 Running - Hill Work
7 x Redhill reps. 6 x grass strides.
Split Summary === 1) 1m - 8:00(8:00/m) 129/158bpm 100cal 7.5/7.91mph 2) 1m - 7:44(7:44/m) 134/150bpm 102cal 7.76/8.39mph 3) 0.44m - 3:32(8:03/m) 156/181bpm 49cal 7.46/7.91mph 4) 0.28m - 2:02(7:18/m) 162/176bpm 32cal 8.23/9.04mph 5) 0.3m - 2:20(7:52/m) 157/175bpm 32cal 7.63/8.33mph 6) 0.28m - 2:02(7:14/m) 158/168bpm 33cal 8.29/12.73mph 7) 0.3m - 2:20(7:53/m) 169/192bpm 34cal 7.6/8.14mph 8) 0.28m - 2:01(7:16/m) 179/205bpm 35cal 8.26/11.77mph 9) 0.3m - 2:18(7:43/m) 160/176bpm 35cal 7.78/8.52mph 10) 0.28m - 2:01(7:10/m) 158/170bpm 34cal 8.37/11.65mph 11) 0.3m - 2:20(7:54/m) 144/166bpm 34cal 7.6/8.31mph 12) 0.28m - 2:02(7:11/m) 152/164bpm 33cal 8.35/11.5mph 13) 0.3m - 2:21(7:56/m) 141/164bpm 31cal 7.57/8.25mph 14) 0.28m - 2:02(7:14/m) 153/162bpm 33cal 8.29/11.37mph 15) 0.29m - 2:21(8:00/m) 140/163bpm 27cal 7.49/8.12mph 16) 0.28m - 2:03(7:20/m) 151/161bpm 32cal 8.19/11.73mph 17) 1m - 7:17(7:17/m) 139/162bpm 79cal 8.23/13.46mph 18) 1m - 7:24(7:24/m) 149/157bpm 95cal 8.12/13.69mph 19) 1m - 7:25(7:25/m) 138/142bpm 72cal 8.09/8.72mph 20) 0.41m - 3:21(8:15/m) 140/143bpm 34cal 7.27/8.77mph Add a comment |
7mi,
59:39 Running - Recovery Run
Split Summary
=== 1) 1m - 8:47(8:47/m) 166/189bpm 98cal 6.83/7.2mph 2) 1m - 8:29(8:29/m) 179/191bpm 107cal 7.07/7.35mph 3) 1m - 8:37(8:37/m) 172/191bpm 104cal 6.96/7.49mph 4) 1m - 8:26(8:26/m) 171/203bpm 97cal 7.12/7.37mph 5) 1m - 8:23(8:23/m) 151/183bpm 102cal 7.16/7.51mph 6) 1m - 8:23(8:23/m) 151/177bpm 106cal 7.16/7.45mph 7) 1m - 8:20(8:20/m) 139/165bpm 102cal 7.2/14.15mph 8) 0.03m - 14(8:04/m) 137/139bpm 2cal 7.44/6.72mph Add a comment |
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Wed 5th Dec
Dec 5
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Thu 6th Dec
Dec 6
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Fri 7th Dec
Dec 7
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Sat 8th Dec
Dec 8
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Sun 9th Dec
Dec 9
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Mon 10th Dec
Dec 10
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Tue 11th Dec
Dec 11
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18.1mi,
2:08:46 Running - Long Run
Longest since Abingdon. Exploring new (to me) cycle paths towards Warndon Villages. Will make a loop from canal to there. Easy, steady, mildly progressive. Easily ready for school in time - given tracksuit and no early appointments.
Split Summary === 1) 1m - 7:50(7:50/m) 140/164bpm 102cal 7.65/8.58mph 2) 1m - 7:46(7:46/m) 135/143bpm 101cal 7.73/8.7mph 3) 1m - 7:48(7:48/m) 137/151bpm 98cal 7.69/8.52mph 4) 1m - 7:33(7:33/m) 138/142bpm 100cal 7.95/8.56mph 5) 1m - 6:55(6:55/m) 132/143bpm 98cal 8.68/9.06mph 6) 1m - 7:02(7:02/m) 142/149bpm 102cal 8.53/9.06mph 7) 1m - 7:27(7:27/m) 145/151bpm 97cal 8.05/8.52mph 8) 1m - 7:09(7:09/m) 143/152bpm 96cal 8.39/9.31mph 9) 1m - 7:08(7:08/m) 144/152bpm 96cal 8.41/8.89mph 10) 1m - 6:53(6:53/m) 142/149bpm 90cal 8.72/9mph 11) 1m - 6:40(6:40/m) 143/150bpm 90cal 8.99/9.71mph 12) 1m - 6:40(6:40/m) 147/151bpm 92cal 8.99/9.23mph 13) 1m - 6:53(6:53/m) 146/151bpm 86cal 8.72/9.33mph 14) 1m - 7:03(7:03/m) 145/148bpm 85cal 8.51/8.75mph 15) 1m - 7:09(7:09/m) 147/151bpm 84cal 8.39/8.95mph 16) 1m - 6:39(6:39/m) 147/151bpm 85cal 9.03/9.62mph 17) 1m - 6:30(6:30/m) 156/160bpm 109cal 9.23/11.73mph 18) 1m - 6:52(6:52/m) 152/161bpm 93cal 8.74/9.58mph 19) 0.1m - 47(7:31/m) 153/154bpm 9cal 7.99/8.31mph Add a comment |
4.7mi,
38:00 Running - Recovery Run Add a comment |
7.8mi,
1:00:00 Running - Strides
Artificial rugby pitch strides. Feeling tired. Not sure why watch not linking to fetch
Add a comment |
5.3mi,
46:12 Running - General
Split Summary
=== 1) 1m - 8:52(8:52/m) 130/148bpm 105cal 6.76/7.33mph 2) 1m - 8:53(8:53/m) 130/136bpm 104cal 6.76/6.95mph 3) 1m - 8:52(8:52/m) 130/154bpm 99cal 6.76/7.12mph 4) 1m - 8:42(8:42/m) 132/143bpm 97cal 6.89/7.41mph 5) 1m - 8:06(8:06/m) 128/143bpm 86cal 7.4/7.83mph 6) 0.32m - 2:47(8:42/m) 131/136bpm 29cal 6.9/7.22mph Add a comment |
1.4mi,
12:29 Running - General
Split Summary
=== 1) 1m - 8:57(8:57/m) 115cal 6.7/7.6mph 2) 0.35m - 3:32(10:01/m) 40cal 5.99/7.18mph Add a comment
5.2mi,
36:42Running - General
Split Summary
=== 1) 1m - 6:17(6:17/m) 115cal 9.55/12.13mph 2) 1m - 8:52(8:52/m) 114cal 6.76/11.56mph 3) 1m - 5:47(5:47/m) 123cal 10.39/11.73mph 4) 1m - 7:17(7:17/m) 121cal 8.24/10.06mph 5) 1m - 7:22(7:22/m) 119cal 8.15/9.77mph 6) 0.16m - 1:07(7:08/m) 19cal 8.42/9mph Add a comment
1.8mi,
16:03Running - General
Split Summary
=== 1) 1m - 8:47(8:47/m) 166/197bpm 96cal 6.83/7.58mph 2) 0.84m - 7:16(8:37/m) 154/178bpm 95cal 6.96/11.33mph Add a comment |
6.2mi,
52:49 Running - General
Split Summary
=== 1) 1m - 9:03(9:03/m) 119/132bpm 95cal 6.63/9.91mph 2) 1m - 8:43(8:43/m) 127/140bpm 97cal 6.89/7.39mph 3) 1m - 8:32(8:32/m) 131/142bpm 103cal 7.04/7.22mph 4) 1m - 8:19(8:19/m) 129/136bpm 94cal 7.21/7.47mph 5) 1m - 8:15(8:15/m) 129/141bpm 87cal 7.27/8.04mph 6) 1m - 8:08(8:08/m) 128/138bpm 82cal 7.38/7.74mph 7) 0.19m - 1:49(9:26/m) 133/139bpm 18cal 6.36/11.44mph Add a comment |
10.2mi,
1:19:28 Running - General
Split Summary
=== 1) 1m - 8:37(8:37/m) 126/137bpm 2) 1m - 7:37(7:37/m) 138/143bpm 3) 1m - 7:48(7:48/m) 138/144bpm 4) 1m - 7:28(7:28/m) 143/146bpm 5) 1m - 7:31(7:31/m) 143/145bpm 6) 1m - 7:25(7:25/m) 143/146bpm 7) 1m - 7:28(7:28/m) 144/148bpm 8) 1m - 7:59(7:59/m) 145/150bpm 9) 1m - 7:31(7:31/m) 146/151bpm 10) 1m - 8:35(8:35/m) 142/150bpm 11) 0.2m - 1:29(7:25/m) 141/145bpm Add a comment |