
BigEvilC
M55 Greater London

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Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate BigEvilC |
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Races
130 -
Miles
29607 -
Miles
0 -
Miles
4206 -
Miles
39 -
WAVA
77.82% -
100m
15 -
Mile
5:44 -
5k
19:55 -
5M
33:59 -
10k
40:47 -
10M
1:09:09 -
Half
1:29:12 -
Mara
3:15:57
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Recent Training | |||
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1st Apr
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General | 4.6mi | 40:46 |
31st Mar
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General | 4.8mi | 43:22 |
28th Mar
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General | 1.4mi | 13:28 |
28th Mar
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General | 1.5mi | 10:01 |
28th Mar
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General | 1.4mi | 12:53 |
12 Month Benchmarks | Run | Bike |
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Mile | 6:16 | 3:00 |
5k | 19:55 | 10:54 |
5mi | 34:24 | 20:11 |
10k | 43:11 | 26:50 |
10mi | 1:18:51 | 53:50 |
Half | 1:45:07 | 1:15:46 |
Recent Pictures | |
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2023 Targets | Set your targets |
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Buddies (4) |
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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
2023 | Result | WAVA | Distance | |
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25 Mar | Southwark parkrun | 20:49 | 75.59 | 5km |
11 Feb | Sutcliffe parkrun SB | 20:25 | 76.42 | 5km |
4 Feb | Catford parkrun | 20:46 | 75.13 | 5km |
28 Jan | Sutcliffe parkrun | 20:53 | 74.71 | 5km |
2022 | Result | WAVA | Distance | |
10 Dec | Sutcliffe parkrun SB | 20:03 | 77.82 | 5km |
13 Nov | Greenwich Park 5k & 10k SB | 43:16 | 73.64 | 10km |
29 Oct | Hilly Fields parkrun | 21:45 | 71.73 | 5km |
22 Oct | Sutcliffe parkrun | 20:43 | 75.31 | 5km |
8 Oct | Sutcliffe parkrun | 20:54 | 74.65 | 5km |
24 Sep | Sutcliffe parkrun | 20:55 | 74.59 | 5km |
10 Sep | Sutcliffe parkrun | 21:03 | 74.12 | 5km |
3 Sep | Sutcliffe parkrun | 21:56 | 71.13 | 5km |
6 Aug | Sutcliffe parkrun | 21:46 | 71.68 | 5km |
5 Mar | Sutcliffe parkrun | 21:31 | 72.51 | 5km |
26 Feb | Sutcliffe parkrun | 21:22 | 73.02 | 5km |
19 Feb | Sutcliffe parkrun | 21:57 | 71.08 | 5km |
5 Feb | Sutcliffe parkrun | 21:49 | 70.91 | 5km |
2021 | Result | WAVA | Distance | |
23 Oct | Hilly Fields parkrun | 21:53 | 70.70 | 5km |
31 Jul | Southwark parkrun SB | 21:08 | 73.21 | 5km |
2020 | Result | WAVA | Distance | |
15 Feb | Southwark parkrun SB | 21:05 | 72.77 | 5km |
8 Feb | Margate parkrun | 21:36 | 70.44 | 5km |
1 Feb | Southwark parkrun | 21:21 | 71.26 | 5km |
2019 | Result | WAVA | Distance | |
17 Aug | Crosby Parkrun | 23:11 | 65.63 | 5km |
3 Jul | J.P. Morgan Corporate Challenge SB | 24:01 | 71.42 | 5.6km |
8 Jun | Crosby parkrun | 22:54 | 66.44 | 5km |
4 May | Southwark parkrun | 21:07 | 72.05 | 5km |
14 Apr | Brighton Marathon SB | 3:23:58 | 69.85 | 26.2mi |
10 Mar | The Big Half SB | 1:35:34 | 71.09 | 13.1mi |
16 Feb | Southwark parkrun SB | 20:37 | 73.80 | 5km |
19 Jan | Southwark parkrun | 21:49 | 69.16 | 5km |
2018 | Result | WAVA | Distance | |
4 Jul | JP Morgan Corporate Challenge SB | 24:18 | 70.41 | 3.5mi |
17 Feb | Southwark parkrun SB | 20:16 | 74.45 | 5km |
2017 | Result | WAVA | Distance | |
5 Jul | JP Morgan Corporate Challenge PB | 23:23 | 72.14 | 5.6km |
4 Jun | London 10 Mile SB | 1:10:34 | 71.44 | 10mi |
29 Apr | Southwark parkrun | 20:05 | 74.52 | 5km |
9 Apr | Brighton Marathon PB | 3:15:57 | 71.40 | 26.2mi |
25 Feb | Lee Valley VeloPark half SB | 1:31:20 | 73.05 | 13.1mi |
11 Feb | Southwark parkrun SB | 19:56 | 74.47 | 5km |
14 Jan | Southwark parkrun | 19:59 | 74.29 | 5km |
2016 | Result | WAVA | Distance | |
9 Oct | Royal Parks Half Marathon SB | 1:30:26 | 73.12 | 13.1mi |
1 Oct | Southwark parkrun PB | 19:55 | 74.54 | 5km |
20 Jul | JP Morgan Corporate Challenge SB | 23:50 | 70.20 | 5.6km |
14 May | Southwark Park 10k SB | 42:59 | 70.31 | 10km |
7 May | Southwark parkrun | 20:22 | 72.89 | 5km |
17 Apr | Brighton Marathon SB | 3:26:49 | 67.04 | 26.2mi |
28 Feb | Innovation sports victoria park half marathon | 1:35:30 | 69.24 | 13.1mi |
2015 | Result | WAVA | Distance | |
25 Jul | Southwark parkrun SB | 21:16 | 69.25 | 5km |
8 Jul | JP Morgan Corporate Challenge SB | 24:39 | 67.71 | 3.5mi |
27 Jun | Southwark parkrun | 21:47 | 67.60 | 5km |
6 Jun | Hilly Fields parkrun | 22:35 | 65.21 | 5km |
30 May | Hilly Fields parkrun | 22:41 | 64.92 | 5km |
23 May | Hilly Fields parkrun | 23:14 | 63.38 | 5km |
25 Apr | Hilly Fields Park run | 24:05 | 61.15 | 5km |
2014 | Result | WAVA | Distance | |
22 Jun | Run Hackney Half Marathon SB | 1:46:03 | 61.27 | 13.1mi |
18 May | Hornsey YMCA Crouch End 10k SB | 46:33 | 63.82 | 10km |
2013 | Result | WAVA | Distance | |
27 May | Vitality London 10,000 SB | 45:19 | 65.01 | 10km |
2012 | Result | WAVA | Distance | |
11 Jul | JP Morgan Corporate Challenge SB | 24:13 | 67.28 | 3.5mi |
27 May | Vitality London 10,000 SB | 46:24 | 62.97 | 10km |
5 May | Highbury Fields Park Run SB | 20:32 | 70.03 | 5km |
19 Feb | Wokingham Half Marathon SB | 1:37:19 | 65.62 | 13.1mi |
2011 | Result | WAVA | Distance | |
9 Oct | Liverpool Marathon SB | 4:02:21 | 54.78 | 26.2mi |
6 Jul | JP Morgan Corporate Challenge SB | 24:34 | 65.80 | 3.5mi |
28 May | Hackney Marshes parkrun | 21:32 | 66.26 | 5km |
8 May | Richmond Half Marathon SB | 1:38:20 | 64.39 | 13.1mi |
20 Mar | Hastings Half Marathon | 1:38:51 | 64.06 | 13.1mi |
12 Mar | Hackney Marshes parkrun | 21:06 | 67.62 | 5km |
5 Mar | Hackney Marshes parkrun SB | 20:50 | 68.49 | 5km |
5 Feb | Hackney Marshes Parkrun | 21:35 | 65.60 | 5km |
2010 | Result | WAVA | Distance | |
17 Oct | Cabbage Patch 10 SB | 1:09:55 | 67.90 | 10mi |
10 Oct | Royal Parks Half Marathon | 1:34:33 | 66.40 | 13.1mi |
25 Jul | Down Tow Up Flow Thames Towpath Half Marathon | 1:39:23 | 63.17 | 13.1mi |
7 Jul | JP Morgan Corporate Challenge SB | 24:10 | 66.36 | 3.5mi |
31 May | Vitality London 10,000 SB | 42:23 | 67.81 | 10km |
18 Apr | Brighton Marathon SB | 3:22:31 | 65.01 | 26.2mi |
3 Apr | Finsbury Parkrun SB | 21:14 | 66.68 | 5km |
21 Mar | Reading Half Marathon SB | 1:31:07 | 68.91 | 13.1mi |
28 Feb | The Children's Mutual Tunbridge Wells Half Marathon | 1:34:58 | 66.11 | 13.1mi |
23 Jan | Finsbury ParkRun | 21:22 | 65.76 | 5km |
2009 | Result | WAVA | Distance | |
28 Nov | Finsbury Parkrun | 21:46 | 64.55 | 5km |
21 Nov | Finsbury parkrun SB | 21:44 | 64.65 | 5km |
14 Nov | Finsbury Parkrun | 21:51 | 64.30 | 5km |
8 Nov | Grand Union Canal Half Marathon | 1:38:56 | 62.94 | 13.1mi |
31 Oct | Finsbury parkrun | 21:45 | 64.60 | 5km |
18 Oct | Cabbage Patch 10 SB | 1:11:53 | 65.49 | 10mi |
25 Jul | Trent Park Handicap | 21:53 | 64.20 | 5km |
14 Jun | Barts and The London Charity 10K | 43:23 | 65.71 | 10km |
25 May | Vitality London 10,000 SB | 42:57 | 66.37 | 10km |
26 Apr | London Marathon SB | 3:28:42 | 62.56 | 26.2mi |
29 Mar | Reading Half Marathon SB | 1:31:41 | 67.91 | 13.1mi |
1 Mar | London Heathside 5 PB | 33:59 | 67.21 | 5mi |
2008 | Result | WAVA | Distance | |
16 Nov | St Neots Riverside Half Marathon | 1:35:21 | 64.76 | 13.1mi |
19 Oct | Abingdon Marathon | 3:22:19 | 64.00 | 26.2mi |
7 Sep | Middlesex & Open 10K | 44:45 | 63.19 | 10km |
9 Jul | JP Morgan Corporate Challenge PB | 22:46 | 69.36 | 3.5mi |
15 Jun | Barts and The London Charity 10K PB | 40:47 | 69.34 | 10km |
14 Jun | Fetch London One Mile Challenge No2 PB | 5:44 | 71.52 | 1mi |
14 Jun | Fetch London Mile - 100m Fun Run PB | 15 | 70.29 | 100m |
7 Jun | Dorney Dash | 40:54 | 69.14 | 10km |
26 May | Vitality London 10,000 | 41:44 | 67.76 | 10km |
11 May | Ranelagh Richmond Half Marathon | 1:34:45 | 65.17 | 13.1mi |
26 Apr | Wimbledon Common Time Trial | 20:27 | 68.18 | 5km |
13 Apr | London Marathon SB | 3:20:21 | 64.62 | 26.2mi |
22 Mar | Victoria Park Open 5 SB | 34:17 | 66.10 | 5mi |
2 Mar | Reading Half Marathon | 1:29:13 | 69.21 | 13.1mi |
10 Feb | Wokingham Half Marathon PB | 1:29:12 | 68.65 | 13.1mi |
26 Jan | Trent Park Handicap SB | 20:22 | 67.94 | 5km |
20 Jan | Fred Hughes 10 PB | 1:09:09 | 66.98 | 10mi |
2007 | Result | WAVA | Distance | |
18 Nov | St Neots Riverside Half Marathon SB | 1:34:38 | 64.71 | 13.1mi |
27 Oct | Trent Park Handicap SB | 20:39 | 67.01 | 5km |
14 Oct | Cabbage Patch 10 SB | 1:09:16 | 66.87 | 10mi |
29 Sep | Trent Park Handicap September | 20:50 | 66.42 | 5km |
9 Sep | Middlesex & Open 10k SB | 42:35 | 65.88 | 10km |
2 Sep | Stockley Park 5 SB | 34:54 | 64.43 | 5mi |
25 Aug | Trent Park Handicap | 24:03 | 57.54 | 5km |
5 Aug | Harlow 10 | 1:13:41 | 62.86 | 10mi |
29 Jul | Down Tow Up Flow Thames Towpath Half Marathon | 1:37:20 | 62.92 | 13.1mi |
22 Jul | Auld Shillelagh 10k ish PB | 49:01 | 62.95 | 11km |
15 Jul | BUPA Great Capital Run | 43:20 | 64.74 | 10km |
8 Jul | London Chest Hospital 10k Race & Fun Runs | 43:03 | 65.16 | 10km |
30 Jun | Dorney Dash | 44:00 | 63.76 | 10km |
10 Jun | Southend Half Marathon | 1:38:33 | 62.14 | 13.1mi |
3 Jun | Liverpool City v City 10K | 44:05 | 63.63 | 10km |
26 May | Wimbledon Common Time Trial | 21:12 | 65.27 | 5km |
20 May | Darent Valley 10K | 45:26 | 61.74 | 10km |
5 May | Wimbledon Common Time Trial | 21:09 | 65.43 | 5km |
22 Apr | London Marathon SB | 3:53:18 | 55.04 | 26.2mi |
11 Mar | Hastings Half Marathon | 1:40:09 | 61.15 | 13.1mi |
25 Feb | Tunbridge Wells Half Marathon | 1:43:01 | 59.45 | 13.1mi |
2006 | Result | WAVA | Distance | |
29 Oct | Rainforest Taut 10k SB | 49:15 | 56.51 | 10km |
8 Oct | Nike Run London 10K | 49:48 | 55.88 | 10km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2023 | 137 | 125 | 120 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 387 |
2023 | 145 | 145 | 123 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 413 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | 2 |
2022 | 147 | 105 | 138 | 127 | 145 | 139 | 128 | 149 | 134 | 167 | 135 | 68 | 1582 |
2022 | 63 | 88 | 120 | 126 | 107 | 131 | 73 | 113 | 157 | 117 | 78 | 49 | 1223 |
2021 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 1 | 3 | 0 | 10 |
2021 | 187 | 156 | 155 | 124 | 159 | 180 | 184 | 186 | 125 | 147 | 125 | 53 | 1780 |
2021 | 0 | 0 | 10 | 40 | 0 | 13 | 31 | 80 | 21 | 79 | 148 | 3 | 426 |
2020 | 0 | 0 | 0 | 0 | 0 | 12 | 0 | 7 | 0 | 0 | 2 | 1 | 22 |
2020 | 174 | 131 | 206 | 183 | 212 | 220 | 194 | 170 | 131 | 135 | 158 | 165 | 2078 |
2020 | 39 | 45 | 37 | 55 | 38 | 29 | 63 | 76 | 90 | 30 | 20 | 20 | 542 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0 | 0 | 0.3 |
2019 | 196 | 195 | 229 | 121 | 130 | 186 | 178 | 156 | 186 | 212 | 184 | 100 | 2073 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 118 | 85 | 31 | 66 | 39 | 338 |
2018 | 187 | 169 | 163 | 115 | 230 | 201 | 166 | 168 | 208 | 235 | 223 | 195 | 2260 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 67 | 0 | 0 | 67 |
2017 | 241 | 203 | 263 | 154 | 202 | 201 | 157 | 129 | 169 | 217 | 164 | 143 | 2243 |
2016 | 166 | 210 | 220 | 153 | 216 | 223 | 204 | 203 | 222 | 224 | 183 | 220 | 2444 |
2015 | 64 | 102 | 71 | 113 | 138 | 158 | 130 | 137 | 119 | 106 | 129 | 112 | 1379 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 3 |
2014 | 88 | 86 | 141 | 109 | 127 | 121 | 118 | 127 | 111 | 65 | 101 | 31 | 1224 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 29 | 31 | 0 | 0 | 0 | 60 |
2013 | 37 | 13 | 28 | 74 | 117 | 136 | 170 | 125 | 111 | 73 | 84 | 60 | 1028 |
2012 | 108 | 94 | 113 | 105 | 123 | 109 | 119 | 115 | 0 | 38 | 33 | 51 | 1008 |
2011 | 154 | 182 | 129 | 165 | 103 | 104 | 101 | 201 | 200 | 69 | 100 | 102 | 1611 |
2010 | 214 | 210 | 233 | 139 | 131 | 120 | 169 | 115 | 204 | 138 | 158 | 128 | 1958 |
2009 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 |
2009 | 210 | 222 | 247 | 171 | 143 | 118 | 180 | 93 | 134 | 142 | 166 | 204 | 2031 |
2009 | 4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4 |
2008 | 243 | 202 | 262 | 151 | 212 | 226 | 257 | 120 | 249 | 128 | 170 | 187 | 2405 |
2008 | 170 | 145 | 155 | 158 | 132 | 132 | 174 | 66 | 0 | 0 | 0 | 0 | 1132 |
2007 | 175 | 191 | 226 | 138 | 164 | 103 | 179 | 215 | 176 | 216 | 125 | 209 | 2116 |
Mon 6th Mar
Mar 6
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Tue 7th Mar
Mar 7
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Wed 8th Mar
Mar 8
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Thu 9th Mar
Mar 9
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Fri 10th Mar
Mar 10
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Sat 11th Mar
Mar 11
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Sun 12th Mar
Mar 12
|
very slow run with dog
Split Summary === 1) 1m - 9:17(9:17/m) 127/151bpm [1179b/mi] 128cal 2) 1m - 8:50(8:50/m) 133/140bpm [1175b/mi] 130cal 3) 1m - 8:27(8:27/m) 136/143bpm [1149b/mi] 128cal 4) 0.02m - 10(8:18/m) 141/142bpm [1171b/mi] 3cal |
Split Summary
=== 1) 1m - 9:13(9:13/m) 145/155bpm [1337b/mi] 132cal 2) 0.56m - 5:17(9:32/m) 142/151bpm [1354b/mi] 78cal
300,600,800,600,300,600,800 intervals hard work but good pace
Split Summary === 1) 0.18m - 1:05(6:05/m) 115/145bpm [700b/mi] 14cal 2) 0.39m - 2:27(6:19/m) 141/152bpm [890b/mi] 42cal 3) 0.52m - 3:12(6:12/m) 145/159bpm [900b/mi] 57cal 4) 0.4m - 2:25(6:07/m) 137/158bpm [837b/mi] 43cal 5) 0.2m - 1:08(5:47/m) 131/154bpm [757b/mi] 19cal 6) 0.39m - 2:27(6:13/m) 147/160bpm [915b/mi] 41cal 7) 0.52m - 3:07(6:01/m) 141/159bpm [848b/mi] 46cal 8) 0.01m - 1(2:16/m) 158/158bpm [358b/mi] 1cal
Split Summary
=== 1) 1m - 8:14(8:14/m) 146/156bpm [1202b/mi] 129cal 2) 0.39m - 3:17(8:27/m) 135/151bpm [1142b/mi] 50cal
Split Summary
=== 1) 5m - 26:26(5:17/m) 102/117bpm [539b/mi] 234cal 2) 2.17m - 12:47(5:53/m) 110/133bpm [648b/mi] 122cal
Split Summary
=== 1) 5m - 26:47(5:21/m) 96/113bpm [514b/mi] 211cal 2) 2.29m - 12:12(5:19/m) 110/126bpm [586b/mi] 126cal |
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Split Summary
=== 1) 5m - 24:12(4:50/m) 111/123bpm [537b/mi] 261cal 2) 2.27m - 11:24(5:02/m) 117/133bpm [588b/mi] 124cal
Split Summary
=== 1) 5m - 26:52(5:22/m) 105/120bpm [564b/mi] 252cal 2) 2.36m - 11:48(5:00/m) 109/122bpm [544b/mi] 103cal |
slow run mostly with larry but still slow without him!
Split Summary === 1) 1m - 9:29(9:29/m) 108/127bpm [1023b/mi] 120cal 2) 1m - 9:10(9:10/m) 127/137bpm [1165b/mi] 130cal 3) 1m - 9:05(9:05/m) 124/138bpm [1126b/mi] 124cal 4) 1m - 9:24(9:24/m) 130/139bpm [1221b/mi] 133cal 5) 1m - 9:23(9:23/m) 125/137bpm [1173b/mi] 120cal 6) 0.08m - 46(9:49/m) 130/131bpm [1276b/mi] 11cal |
slow with larry
Split Summary === 1) 1mi - 9:41(9:41/mi) 112/130bpm [1085b/mi] 122cal 2) 1mi - 9:24(9:24/mi) 126/133bpm [1185b/mi] 134cal 3) 1mi - 8:56(8:56/mi) 131/139bpm [1170b/mi] 130cal 4) 1mi - 8:38(8:38/mi) 128/139bpm [1105b/mi] 125cal 5) 0.19mi - 1:43(8:54/mi) 127/137bpm [1131b/mi] 23cal |
decent 8 miler with 1 mile fast on track
thrown in at 6 miles Split Summary === 1) 1mi - 9:04(9:04/mi) 123/152bpm [1115b/mi] 124cal 2) 1mi - 9:13(9:13/mi) 114/121bpm [1050b/mi] 115cal 3) 1mi - 8:33(8:33/mi) 125/130bpm [1069b/mi] 124cal 4) 1mi - 8:08(8:08/mi) 128/133bpm [1042b/mi] 121cal 5) 1mi - 8:17(8:17/mi) 131/136bpm [1086b/mi] 124cal 6) 0.58mi - 5:08(8:52/mi) 126/133bpm [1117b/mi] 72cal 7) 1mi - 7:16(7:16/mi) 139/146bpm [1010b/mi] 120cal 8) 0.44mi - 3:38(8:19/mi) 139/146bpm [1157b/mi] 56cal 9) 1mi - 8:16(8:16/mi) 137/142bpm [1132b/mi] 126cal 10) 0.13mi - 1:02(8:07/mi) 142/145bpm [1152b/mi] 16cal |
Mon 13th Mar
Mar 13
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Tue 14th Mar
Mar 14
|
Wed 15th Mar
Mar 15
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Thu 16th Mar
Mar 16
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Fri 17th Mar
Mar 17
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Sat 18th Mar
Mar 18
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Sun 19th Mar
Mar 19
|
3 miles with listless larry then 2 slightly faster miles
Split Summary === 1) 1mi - 9:01(9:01/mi) 118/133bpm [1065b/mi] 123cal 2) 1mi - 9:38(9:38/mi) 122/132bpm [1175b/mi] 124cal 3) 1mi - 8:32(8:32/mi) 126/134bpm [1075b/mi] 121cal 4) 1mi - 8:08(8:08/mi) 137/145bpm [1115b/mi] 127cal 5) 1mi - 8:22(8:22/mi) 137/144bpm [1145b/mi] 129cal 6) 0.87mi - 6:57(7:57/mi) 135/148bpm [1074b/mi] 105cal
Split Summary
=== 1) 5mi - 25:16(5:03/mi) 372cal 2) 2.17mi - 12:37(5:49/mi) 148cal
Split Summary
=== 1) 5mi - 26:16(5:15/mi) 339cal 2) 2.35mi - 13:40(5:49/mi) 144cal |
Split Summary
=== 1) 1mi - 9:27(9:27/mi) 128/136bpm [1209b/mi] 129cal 2) 0.58mi - 5:19(9:07/mi) 129/135bpm [1177b/mi] 75cal
good track session 5 x 1k interval @ 5k pace avg 6.18m per mile cf 6.26min/mile for 20m mins = c19.24m 5k
Split Summary === 1) 0.63mi - 4:01(6:22/mi) 141/159bpm [897b/mi] 62cal 2) 0.64mi - 4:03(6:22/mi) 140/161bpm [892b/mi] 69cal 3) 0.64mi - 4:01(6:18/mi) 153/165bpm [963b/mi] 73cal 4) 0.64mi - 4:03(6:19/mi) 154/165bpm [973b/mi] 76cal 5) 0.64mi - 4:00(6:15/mi) 155/167bpm [970b/mi] 75cal 6) 0.01mi - 1(2:26/mi) 167/167bpm [407b/mi] 1cal
Split Summary
=== 1) 1mi - 9:13(9:13/mi) 142/155bpm [1309b/mi] 132cal 2) 0.33mi - 3:01(9:08/mi) 127/130bpm [1160b/mi] 43cal
Split Summary
=== 1) 5mi - 24:41(4:56/mi) 104/121bpm [514b/mi] 227cal 2) 2.18mi - 11:14(5:09/mi) 110/122bpm [566b/mi] 105cal
Split Summary
=== 1) 5mi - 27:46(5:33/mi) 105/129bpm [583b/mi] 265cal 2) 2.36mi - 13:14(5:36/mi) 104/122bpm [582b/mi] 99cal |
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Split Summary
=== 1) 4.97mi - 27:17(5:29/mi) 97/120bpm [532b/mi] 211cal
Split Summary
=== 1) 2.26mi - 12:39(5:36/mi) 106/114bpm [593b/mi] 129cal
Split Summary
=== 1) 5mi - 25:15(5:03/mi) 104/129bpm [525b/mi] 235cal 2) 2.26mi - 11:33(5:06/mi) 122/134bpm [623b/mi] 145cal |
very slow with larry and tired too
Split Summary === 1) 1mi - 9:32(9:32/mi) 117/131bpm [1115b/mi] 120cal 2) 1mi - 9:29(9:29/mi) 121/136bpm [1148b/mi] 120cal 3) 1mi - 8:52(8:52/mi) 123/135bpm [1090b/mi] 117cal 4) 0.27mi - 2:31(9:22/mi) 129/136bpm [1209b/mi] 37cal |
Split Summary
=== 1) 2.36mi - 15:43(6:40/mi) 95/111bpm [633b/mi] 120cal
longish run not in good form
Split Summary === 1) 1mi - 8:29(8:29/mi) 119/133bpm [1010b/mi] 116cal 2) 1mi - 8:41(8:41/mi) 127/132bpm [1103b/mi] 126cal 3) 1mi - 8:40(8:40/mi) 131/134bpm [1135b/mi] 128cal 4) 1mi - 8:36(8:36/mi) 126/134bpm [1083b/mi] 119cal 5) 1mi - 8:34(8:34/mi) 130/133bpm [1114b/mi] 125cal 6) 1mi - 8:51(8:51/mi) 127/133bpm [1124b/mi] 123cal 7) 1mi - 8:50(8:50/mi) 125/131bpm [1104b/mi] 121cal 8) 0.2mi - 1:48(8:52/mi) 127/136bpm [1126b/mi] 25cal |
suttcliffe park decent mile 5
Split Summary === 1) 1mi - 8:15(8:15/mi) 135/148bpm [1114b/mi] 123cal 2) 1mi - 8:10(8:10/mi) 136/143bpm [1111b/mi] 127cal 3) 1mi - 8:17(8:17/mi) 136/141bpm [1128b/mi] 126cal 4) 1mi - 8:32(8:32/mi) 133/141bpm [1135b/mi] 128cal 5) 1mi - 7:43(7:43/mi) 142/148bpm [1095b/mi] 123cal 6) 0.72mi - 6:14(8:40/mi) 138/146bpm [1196b/mi] 92cal |
Mon 20th Mar
Mar 20
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Tue 21st Mar
Mar 21
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Wed 22nd Mar
Mar 22
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Thu 23rd Mar
Mar 23
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Fri 24th Mar
Mar 24
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Sat 25th Mar
Mar 25
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Sun 26th Mar
Mar 26
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Split Summary
=== 1) 5mi - 24:11(4:50/mi) 105/124bpm [508b/mi] 239cal 2) 2.29mi - 12:16(5:21/mi) 109/139bpm [583b/mi] 111cal
Split Summary
=== 1) 5mi - 24:34(4:55/mi) 113/138bpm [555b/mi] 277cal 2) 2.33mi - 11:06(4:46/mi) 116/129bpm [553b/mi] 126cal |
Split Summary
=== 1) 1mi - 9:13(9:13/mi) 140/155bpm [1290b/mi] 135cal 2) 0.46mi - 4:13(9:05/mi) 130/136bpm [1181b/mi] 59cal
good interval session 10k pace to 1mile pace - 1600 1200 1000 800 400 200 m with 200-300 recoveries
Split Summary === 1) 1mi - 6:48(6:48/mi) 141/153bpm [958b/mi] 109cal 2) 0.02mi - 9(6:38/mi) 154/154bpm [1021b/mi] 2cal 3) 0.78mi - 5:00(6:23/mi) 149/161bpm [951b/mi] 84cal 4) 0.65mi - 4:03(6:15/mi) 152/164bpm [951b/mi] 75cal 5) 0.52mi - 3:08(6:05/mi) 150/169bpm [911b/mi] 51cal 6) 0.26mi - 1:27(5:31/mi) 143/170bpm [788b/mi] 20cal 7) 0.13mi - 40(5:09/mi) 120/133bpm [618b/mi] 9cal
Split Summary
=== 1) 1mi - 8:58(8:58/mi) 125/144bpm [1121b/mi] 125cal 2) 0.38mi - 3:31(9:08/mi) 125/128bpm [1143b/mi] 50cal
Split Summary
=== 1) 5mi - 26:05(5:13/mi) 109/131bpm [569b/mi] 269cal 2) 2.23mi - 12:44(5:42/mi) 102/125bpm [581b/mi] 89cal
Split Summary
=== 1) 5mi - 25:10(5:02/mi) 109/150bpm [549b/mi] 264cal 2) 2.32mi - 11:59(5:11/mi) 114/132bpm [590b/mi] 134cal |
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slowish run cut short as no beans
Split Summary === 1) 1mi - 8:41(8:41/mi) 115/122bpm [999b/mi] 123cal 2) 1mi - 9:03(9:03/mi) 121/129bpm [1095b/mi] 126cal 3) 1mi - 9:12(9:12/mi) 123/130bpm [1132b/mi] 125cal 4) 1mi - 8:25(8:25/mi) 120/127bpm [1011b/mi] 111cal 5) 0.27mi - 2:18(8:31/mi) 128/133bpm [1090b/mi] 33cal
Split Summary
=== 1) 5mi - 25:15(5:03/mi) 107/127bpm [540b/mi] 244cal 2) 2.2mi - 12:17(5:34/mi) 105/121bpm [585b/mi] 98cal
Split Summary
=== 1) 5mi - 26:48(5:22/mi) 99/119bpm [531b/mi] 224cal 2) 2.3mi - 13:23(5:50/mi) 100/117bpm [583b/mi] 97cal |
larry and me tired!
Split Summary === 1) 1mi - 9:21(9:21/mi) 110/126bpm [1028b/mi] 113cal 2) 1mi - 9:17(9:17/mi) 122/136bpm [1133b/mi] 125cal 3) 1mi - 9:58(9:58/mi) 131/137bpm [1306b/mi] 142cal 4) 1mi - 9:12(9:12/mi) 128/140bpm [1178b/mi] 126cal 5) 0.01mi - 7(12:02/mi) 127/129bpm [1527b/mi] 2cal |
Split Summary
=== 1) 2.29mi - 14:08(6:10/mi) 97/110bpm [599b/mi] 114cal
southwark parkrun
not brilliant but not bad pleased pace increased rather than dropped after first mile Split Summary === 1) 1mi - 6:45(6:45/mi) 137/154bpm [925b/mi] 112cal 2) 1mi - 6:43(6:43/mi) 154/156bpm [1034b/mi] 119cal 3) 1mi - 6:43(6:43/mi) 157/160bpm [1054b/mi] 121cal 4) 0.1mi - 39(6:12/mi) 160/161bpm [992b/mi] 12cal |
hard work !
Split Summary === 1) 1mi - 8:47(8:47/mi) 117/135bpm [1028b/mi] 118cal 2) 1mi - 9:02(9:02/mi) 124/128bpm [1121b/mi] 127cal 3) 1mi - 8:48(8:48/mi) 127/130bpm [1118b/mi] 127cal 4) 1mi - 8:55(8:55/mi) 123/131bpm [1096b/mi] 121cal 5) 1mi - 9:03(9:03/mi) 123/129bpm [1114b/mi] 122cal 6) 1mi - 9:26(9:26/mi) 120/127bpm [1132b/mi] 117cal 7) 1mi - 9:18(9:18/mi) 121/131bpm [1126b/mi] 118cal 8) 0.16mi - 1:29(9:15/mi) 127/130bpm [1175b/mi] 20cal |
Mon 27th Mar
Mar 27
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Tue 28th Mar
Mar 28
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Wed 29th Mar
Mar 29
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Thu 30th Mar
Mar 30
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Fri 31st Mar
Mar 31
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Sat 1st Apr
Apr 1
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Sun 2nd Apr
Apr 2
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still lacked beans first half with Larry
Split Summary === 1) 1mi - 9:11(9:11/mi) 116/135bpm [1066b/mi] 122cal 2) 1mi - 8:57(8:57/mi) 127/137bpm [1136b/mi] 132cal 3) 1mi - 9:06(9:06/mi) 122/132bpm [1109b/mi] 124cal 4) 1mi - 9:01(9:01/mi) 130/135bpm [1173b/mi] 132cal 5) 1mi - 9:13(9:13/mi) 131/140bpm [1208b/mi] 134cal 6) 1mi - 8:54(8:54/mi) 126/137bpm [1121b/mi] 123cal 7) 0.07mi - 34(8:42/mi) 134/136bpm [1166b/mi] 9cal |
Split Summary
=== 1) 1mi - 9:42(9:42/mi) 116/123bpm [1125b/mi] 128cal 2) 0.37mi - 3:46(10:12/mi) 118/122bpm [1204b/mi] 48cal
Split Summary
=== 1) 0.5mi - 3:18(6:33/mi) 121/139bpm [793b/mi] 53cal 2) 0.52mi - 3:19(6:26/mi) 126/138bpm [811b/mi] 56cal 3) 0.51mi - 3:23(6:37/mi) 135/153bpm [893b/mi] 58cal 4) 0mi - 1(3:05/mi) 152/152bpm [469b/mi] 1cal
Split Summary
=== 1) 1mi - 9:22(9:22/mi) 109/119bpm [1022b/mi] 123cal 2) 0.37mi - 3:30(9:26/mi) 115/120bpm [1084b/mi] 47cal |
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Split Summary
=== 1) 1mi - 9:06(9:06/mi) 118/127bpm [1073b/mi] 126cal 2) 1mi - 8:49(8:49/mi) 120/130bpm [1058b/mi] 117cal 3) 1mi - 9:01(9:01/mi) 130/135bpm [1173b/mi] 131cal 4) 1mi - 8:59(8:59/mi) 131/137bpm [1177b/mi] 129cal 5) 0.84mi - 7:27(8:51/mi) 131/139bpm [1160b/mi] 104cal |
Split Summary
=== 1) 1mi - 9:04(9:04/mi) 126/139bpm [1142b/mi] 132cal 2) 1mi - 8:36(8:36/mi) 121/136bpm [1041b/mi] 113cal 3) 1mi - 8:50(8:50/mi) 132/140bpm [1166b/mi] 128cal 4) 1mi - 9:10(9:10/mi) 128/142bpm [1174b/mi] 131cal 5) 0.55mi - 5:06(9:16/mi) 130/137bpm [1206b/mi] 73cal |
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