Sampson

Last on at 11am, 26th Jul 2024

M35 Greater London

Elk (65)

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Crystal Palace Fun Runners | VEGAN RUNNERS UK

Races
132
Miles
7682
Miles
4
Miles
284
Miles
648
WAVA
68.76%
Mile
6:27
5k
19:07
10k
39:45
10M
1:24:06
Half
1:29:55
Mara
3:32:25

About Me
Plant eating, punk listening, beer drinking runner. Show More...

Random Q&A	See your Q&A
Describe your ideal run, ride or swim. Nice and hilly.

Recent Blogs
T-19: Please call it a comeback	21st Jul
T-20: Less false starts, more zinc	15th Jul
T-21: With apologies for the whinge	7th Jul
T-22: See you next week	30th Jun
T-23: Can I get back to it yet?	Jun 2024

My parkrun
Crystal Palace parkrun

Recent Training
27th Jul	General	6.3mi	54:13
25th Jul	General	3.1mi	33:50
23rd Jul	General	8.4mi	1:13:19
22nd Jul	General	4.2mi	37:38
21st Jul	Long Run	10.7mi	1:40:03

Planned Races
Valencia Marathon	1st Dec

12 Month Benchmarks	Run
Mile	5:47
5k	18:58
5mi	31:44
10k	39:34
10mi	1:07:21
Half	1:28:18
20mi	2:59:14
Mara	3:58:18

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1243

Recent Threads
Rundle

Buddies (5)

Followers (11)

Badges Collected	See available badges
+ 349 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2011	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1												6:27 59.66		6:27 6:27/mi	59.66
2.6mi	2												17:52 60.69	17:47 61.37	17:47 6:50/mi	61.37
5km	95					24:25 52.63	24:26 52.59	23:56 53.70		22:55 56.25	24:01 53.84	21:18 60.98	20:04 65.50	19:07 68.76	19:07 6:09/mi	68.76
10km	11	1:06:02 39.98	1:04:45 40.77	59:41 44.23			49:26 53.41	49:09 53.71				43:05 61.63	43:57 60.62	39:45 67.30	39:45 6:24/mi	67.30
10mi	3				1:24:06 52.02	1:29:08 49.08	1:27:33 49.97								1:24:06 8:25/mi	52.02
13.1mi	10				1:49:05 53.15			1:46:11 54.60	1:47:53 53.74		1:48:23 53.55	1:44:54 55.43	1:43:44 56.20	1:29:55 65.06	1:29:55 6:52/mi	65.06
26.2mi	7			4:47:00 42.35							5:23:35 37.61	3:32:25 57.39	3:59:38 51.01		3:32:25 8:06/mi	57.39
55km	1											7:13:38 39.07			7:13:38 12:41/mi	39.07
40mi	1												8:18:52 41.40		8:18:52 12:28/mi	41.40

Date	Planned Races			Distance
1 Dec	Valencia Marathon Confirmed			26.2mi
2024		Result	WAVA	Distance
20 Jul	Dulwich parkrun	21:55	59.97	5km
6 Jul	Dulwich parkrun	24:21	53.98	5km
6 Jul	F’Laps	0 / 0	0.00	24hr
29 Jun	Dulwich parkrun	30:37	42.93	5km
22 Jun	Crystal Palace parkrun	32:44	40.16	5km
19 Jun	Dulwich Midsummer Relays		0.00	1mi
8 Jun	Dulwich parkrun	24:11	54.35	5km
6 Jun	Assembly League - Crystal Palace	19:50	66.27	5km
25 May	Dulwich parkrun	31:40	41.51	5km
22 May	Beckenham Team Relay PB	17:47	61.37	2.6mi
19 May	Hackney Half Marathon PB	1:29:55	65.06	13.1mi
18 May	Crystal Palace parkrun	28:38	45.91	5km
11 May	Bromley parkrun	21:28	61.23	5km
4 May	Crystal Palace parkrun	32:06	40.95	5km
27 Apr	Dulwich parkrun	30:16	43.43	5km
20 Apr	Dulwich parkrun	21:45	60.43	5km
13 Apr	RunThrough Battersea Park 10k PB	39:45	67.30	10km
6 Apr	Crystal Palace parkrun	32:04	40.99	5km
30 Mar	Dulwich parkrun PB	19:07	68.76	5km
23 Mar	Dulwich parkrun	23:12	56.66	5km
9 Mar	Crystal Palace parkrun	31:30	41.73	5km
2 Mar	Crystal Palace parkrun	24:00	54.77	5km
25 Feb	Brighton Half Marathon	2:03:23	47.41	13.1mi
24 Feb	Dulwich parkrun	27:28	47.86	5km
17 Feb	Exeter Riverside parkrun	34:07	38.53	5km
10 Feb	Dulwich parkrun	19:35	67.12	5km
3 Feb	Brockwell parkrun, Herne Hill	34:13	38.42	5km
27 Jan	Crystal Palace parkrun	24:53	52.82	5km
20 Jan	Dulwich parkrun	32:36	40.32	5km
13 Jan	Hilly Fields parkrun	27:34	47.68	5km
6 Jan	Crystal Palace parkrun	25:07	52.33	5km
1 Jan	Peckham Rye parkrun	32:36	40.32	5km
2023		Result	WAVA	Distance
30 Dec	Warrington parkrun	32:26	40.53	5km
25 Dec	Dulwich parkrun SB	20:04	65.50	5km
23 Dec	Crystal Palace parkrun	25:19	51.92	5km
16 Dec	Beckenham Place parkrun	24:34	53.51	5km
2 Dec	Dulwich parkrun	20:15	64.91	5km
25 Nov	Crystal Palace parkrun	32:41	39.95	5km
11 Nov	Warrington Way PB	8:18:52	41.40	40mi
4 Nov	Crystal Palace parkrun	24:59	52.27	5km
28 Oct	Brockwell parkrun, Herne Hill	32:59	39.59	5km
22 Oct	RunThrough Battersea Park Marathon SB	3:59:38	51.01	26.2mi
21 Oct	Beckenham Place parkrun	32:03	40.74	5km
15 Oct	Bath Half SB	1:43:44	56.20	13.1mi
14 Oct	Bath Skyline parkrun	23:47	54.90	5km
7 Oct	Burgess parkrun	27:25	47.63	5km
7 Oct	The Doctor K Cup	26:53	48.57	5km
16 Sep	South Norwood parkrun	32:00	40.81	5km
10 Sep	Richmond RUNFEST Marathon	4:33:13	44.74	26.2mi
9 Sep	Dulwich parkrun	31:31	41.43	5km
2 Sep	Beckenham Place parkrun	32:42	39.93	5km
19 Aug	Hove Promenade parkrun	20:28	63.80	5km
12 Aug	Crystal Palace parkrun	26:53	48.57	5km
29 Jul	Crystal Palace parkrun	21:38	60.36	5km
15 Jul	Tøyen parkrun	33:02	39.53	5km
8 Jul	Crystal Palace parkrun	27:01	48.33	5km
21 Jun	Dulwich Midsummer Relays PB	6:27	59.66	1mi
10 Jun	Crystal Palace parkrun	26:28	49.34	5km
28 May	Edinburgh Marathon	4:06:17	49.63	26.2mi
17 May	Beckenham Team Relay SB	17:52	60.69	2.6mi
8 Apr	Crystal Palace parkrun	29:17	44.59	5km
25 Mar	Peckham Rye parkrun	31:35	41.34	5km
12 Mar	Brescia Art Marathon	4:14:35	48.01	26.2mi
25 Feb	Catford parkrun	24:29	53.33	5km
11 Feb	South Norwood parkrun	23:25	55.76	5km
5 Feb	Cancer Research London Winter Run 10K SB	43:57	60.62	10km
4 Feb	Crystal Palace parkrun	26:30	49.27	5km
28 Jan	Dulwich parkrun	32:14	40.51	5km
21 Jan	Beckenham Place parkrun	34:10	38.22	5km
1 Jan	Dulwich parkrun	22:45	57.40	5km
2022		Result	WAVA	Distance
10 Dec	RunThrough Battersea Park 10k	43:58	60.60	10km
20 Nov	Conwy Half Marathon SB	1:44:54	55.43	13.1mi
29 Oct	Crystal Palace parkrun SB	21:18	60.97	5km
15 Oct	Crystal Palace parkrun	22:22	58.07	5km
8 Oct	London Ultra 55 PB	7:13:38	39.07	55km
8 Oct	The Doctor K Cup	29:52	43.49	5km
11 Sep	Richmond RUNFEST Half Marathon Postponed due to Queen's death :-(		0.00	13.1mi
16 Jul	Dreiländergarten parkrun	35:09	36.95	5km
9 Jul	Tøyen parkrun	23:23	55.54	5km
25 Jun	Walmer and Deal Seafront parkrun	35:39	36.43	5km
18 Jun	Crystal Palace parkrun	21:58	59.12	5km
21 May	Anacostia parkrun	23:40	54.88	5km
23 Apr	Amsterdamse Bos parkrun	32:13	40.31	5km
16 Apr	Crystal Palace parkrun	21:40	59.94	5km
3 Apr	Manchester Marathon PB	3:32:25	57.39	26.2mi
27 Feb	The London 10k Winter Warmer Run SB	43:05	61.63	10km
13 Feb	Cancer Research London Winter Run 10K	43:39	60.83	10km
2021		Result	WAVA	Distance
21 Nov	Conwy Half Marathon SB	1:48:23	53.55	13.1mi
13 Nov	Crystal Palace parkrun	28:04	46.07	5km
2 Oct	The Doctor K Cup	27:03	47.81	5km
18 Sep	The Fox 42k SB	5:23:35	37.61	26.2mi
28 Aug	Crystal Palace parkrun SB	24:01	53.84	5km
24 Jul	Beckenham Place parkrun	24:49	52.11	5km
30 Apr	Hugletts Half Marathon	1:59:44	48.48	13.1mi
28 Mar	Fetch Virtual Weekend Half Marathon	2:02:54	47.23	13.1mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup SB	22:55	56.25	5km
14 Mar	Crystal Palace parkrun	25:15	51.05	5km
25 Jan	Crystal Palace parkrun	26:48	48.10	5km
2019		Result	WAVA	Distance
3 Mar	Warwick Half Marathon SB	1:47:53	53.74	13.1mi
2018		Result	WAVA	Distance
7 Oct	Petts Wood 10k SB	49:09	53.71	10km
4 Aug	Crystal Palace parkrun SB	23:56	53.70	5km
25 Mar	London Landmarks Half Marathon SB	1:46:11	54.60	13.1mi
2017		Result	WAVA	Distance
14 Oct	Crystal Palace parkrun	24:31	52.41	5km
23 Sep	Crystal Palace parkrun	25:02	51.33	5km
2 Sep	Crystal Palace parkrun SB	24:26	52.59	5km
1 Jul	Crystal Palace parkrun	25:24	50.59	5km
13 May	Crystal Palace parkrun	25:17	50.82	5km
6 May	Peckham 10k SB	49:26	53.41	10km
25 Mar	Crystal Palace parkrun	24:33	52.34	5km
25 Feb	Lee Valley VeloPark 10k	50:22	52.42	10km
22 Jan	Denbies 10 SB	1:27:33	49.97	10mi
14 Jan	Crystal Palace parkrun	25:04	51.26	5km
2016		Result	WAVA	Distance
26 Nov	Crystal Palace parkrun	25:02	51.33	5km
19 Nov	Crystal Palace parkrun	24:59	51.43	5km
15 Oct	Crystal Palace parkrun	25:27	50.49	5km
8 Oct	Crystal Palace parkrun	25:36	50.20	5km
17 Sep	Crystal Palace parkrun	26:23	48.70	5km
27 Aug	Crystal Palace parkrun	26:02	49.36	5km
23 Jul	Crystal Palace parkrun	26:00	49.42	5km
9 Jul	Crystal Palace parkrun	26:07	49.20	5km
2 Jul	Crystal Palace parkrun	26:04	49.30	5km
18 Jun	Crystal Palace parkrun	25:23	50.62	5km
21 May	Crystal Palace parkrun	25:13	50.96	5km
14 May	Crystal Palace parkrun	25:23	50.62	5km
30 Apr	Crystal Palace parkrun SB	24:25	52.63	5km
24 Apr	Angmering Bluebell Trail 10M SB	1:29:08	49.08	10mi
23 Apr	Crystal Palace parkrun	24:35	52.27	5km
16 Apr	Peckham Rye parkrun	25:10	51.06	5km
2015		Result	WAVA	Distance
6 Dec	Mince Pie Ten Mile, Peacehaven, East Sussex PB	1:24:06	52.02	10mi
22 Mar	Wilmslow Half Marathon SB	1:49:05	53.15	13.1mi
2014		Result	WAVA	Distance
31 Aug	Run Through Hyde Park 5 & 10 km SB	59:41	44.23	10km
6 Apr	Brighton Marathon SB	4:47:00	42.35	26.2mi
2013		Result	WAVA	Distance
15 Sep	Firle 10k SB	1:04:45	40.77	10km
2011		Result	WAVA	Distance
15 May	Great Manchester Run SB	1:06:02	39.98	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
2024	152	152	125	144	130	74	79	0	0	0	0	0	855
2023	0	0	0	2	10	0	37	0	4	0	0	0	53
2023	0	0	0	0	0.2	0	0	0	0.1	0	0	0	0.3
2023	77	71	71	71	93	94	77	128	78	130	89	126	1105
2023	0	0	0	0	24	0	19	0	0	0	0	0	42
2022	9	10	0	22	0	0	3	6	0	0	0	0	49
2022	0	0	0	0	0	0	2.7	0	0	0	0	0	2.7
2022	146	195	188	117	70	83	59	66	71	97	87	68	1247
2022	0	0	0	0	33	0	23	0	0	0	0	0	55
2021	11	8	5	22	23	7	15	17	0	4	3	4	118
2021	0	0	0	0	0	0	0	0	0	0.9	0	0	0.9
2021	131	96	134	104	89	97	97	95	95	128	114	100	1280
2020	0	0	12	59	43	32	25	45	2	16	40	35	309
2020	12	25	39	50	80	103	114	104	118	90	98	100	931
2020	0	0	0	0	0	6	0	0	0	0	0	0	6
2019	0	0	0	0	6	0	0	0	0	0	0	0	6
2019	31	34	40	34	34	27	7	20	33	34	19	13	325
2018	0	0	0	3	0	0	2	9	0	0	0	0	13
2018	43	27	34	22	54	42	51	51	34	27	14	17	417
2018	0	0	0	0	12	0	0	0	0	0	0	0	12
2017	9	2	8	16	8	9	12	5	22	5	3	0	98
2017	63	53	43	32	26	9	22	21	22	39	62	33	425
2016	17	24	16	41	10	12	26	29	58	40	47	34	353
2015	22	31	36	16	0	11	27	28	17	12	29	26	257
2014	51	76	70	9	5	10	29	0	24	20	18	4	316
2013	0	0	0	0	0	29	31	24	32	9	20	23	169
2012	7	10	7	0	20	7	26	13	39	13	26	0	168

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
6.5mi, 1:08:26 Run - General Easy + strides 1) 1km - 6:50(6:50/km) 119/126bpm [813b/km] 65cal 245/326W 2) 1km - 7:54(7:54/km) 118/131bpm [933b/km] 71cal 201/298W 3) 1km - 6:29(6:29/km) 125/132bpm [810b/km] 63cal 243/464W 4) 1km - 6:33(6:33/km) 129/136bpm [846b/km] 65cal 251/318W 5) 1km - 6:48(6:48/km) 132/140bpm [898b/km] 64cal 247/405W 6) 1km - 6:34(6:34/km) 132/139bpm [867b/km] 66cal 267/357W 7) 1km - 6:58(6:58/km) 131/136bpm [912b/km] 64cal 242/390W 8) 1km - 6:42(6:42/km) 132/137bpm [885b/km] 64cal 239/330W 9) 1km - 5:33(5:33/km) 151/179bpm [839b/km] 66cal 310/490W 10) 1km - 5:08(5:08/km) 164/177bpm [842b/km] 65cal 281/532W 11) 0.45km - 2:56(6:31/km) 159/180bpm [1037b/km] 34cal 229/502W Add a comment	4.4mi, 40:11 Run - General 1) 1km - 5:48(5:48/km) 154/167bpm [893b/km] 73cal 332/478W 2) 1km - 5:23(5:23/km) 155/166bpm [835b/km] 68cal 284/354W 3) 1km - 6:00(6:00/km) 159/171bpm [953b/km] 77cal 287/350W 4) 1km - 5:41(5:41/km) 155/164bpm [881b/km] 71cal 280/400W 5) 1km - 5:36(5:36/km) 158/165bpm [885b/km] 69cal 281/309W 6) 1km - 5:36(5:36/km) 160/171bpm [895b/km] 71cal 285/352W 7) 1km - 5:48(5:48/km) 162/172bpm [938b/km] 73cal 293/382W 8) 0.07km - 20(4:56/km) 163/164bpm [803b/km] 4cal 300/305W Add a comment	3.1mi, 27:36 Run - General Easy + strides 1) 1km - 5:48(5:48/km) 138/160bpm [800b/km] 68cal 322/468W 2) 1km - 6:06(6:06/km) 156/172bpm [951b/km] 77cal 314/440W 3) 1km - 5:08(5:08/km) 161/171bpm [827b/km] 68cal 316/496W 4) 1km - 5:23(5:23/km) 147/173bpm [791b/km] 59cal 264/485W 5) 0.93km - 5:11(5:36/km) 144/162bpm [806b/km] 56cal 270/378W Add a comment	5.5mi, 47:43 Run - General Threshold session off the back of an early morning with a plumbing emergency 1) 0.98km - 6:00(6:09/km) 140/155bpm [862b/km] 68cal 285/413W 2) 1km - 4:50(4:50/km) 167/175bpm [806b/km] 67cal 337/434W 3) 0.08km - 1:00(12:00/km) 145/167bpm [1740b/km] 9cal 78/302W 4) 1km - 4:10(4:10/km) 165/178bpm [687b/km] 56cal 324/362W 5) 0.08km - 1:00(12:54/km) 157/177bpm [2026b/km] 12cal 59/335W 6) 1km - 4:26(4:26/km) 173/183bpm [766b/km] 62cal 346/425W 7) 0.07km - 1:00(14:31/km) 153/179bpm [2222b/km] 10cal 56/311W 8) 1km - 4:19(4:19/km) 169/182bpm [729b/km] 60cal 349/422W 9) 0.07km - 1:00(14:51/km) 159/175bpm [2362b/km] 11cal 63/364W 10) 1km - 4:44(4:44/km) 169/178bpm [799b/km] 65cal 358/494W 11) 0.08km - 1:00(12:59/km) 163/180bpm [2116b/km] 11cal 68/378W 12) 1km - 5:31(5:31/km) 175/186bpm [964b/km] 77cal 385/470W 13) 0.08km - 1:00(12:41/km) 161/181bpm [2043b/km] 9cal 92/277W 14) 1km - 4:29(4:29/km) 161/176bpm [722b/km] 59cal 302/386W 15) 0.02km - 10(7:34/km) 168/169bpm [1272b/km] 2cal 353/361W 16) 0km - 1(16:36/km) 167/167bpm [2771b/km] 309/309W 17) 0.08km - 1:00(12:41/km) 150/166bpm [1902b/km] 8cal 56/255W 18) 0.01km - 3(7:55/km) 126/127bpm [998b/km] 92/95W 19) 0.12km - 30(4:12/km) 140/160bpm [588b/km] 6cal 375/535W 20) 0.07km - 30(6:55/km) 167/169bpm [1155b/km] 7cal 328/493W 21) 0.1km - 30(4:50/km) 167/172bpm [806b/km] 7cal 455/562W 22) 0.01km - 2(4:52/km) 172/172bpm [838b/km] 459/468W 23) 0km - 1(5:40/km) 172/172bpm [975b/km] 440/440W 24) 0km - 1(7:10/km) 173/173bpm [1241b/km] 430/430W 25) 0km - 1(7:38/km) 174/174bpm [1328b/km] 408/408W 26) 0.07km - 28(6:47/km) 172/175bpm [1167b/km] 6cal 225/388W 3rd Jul 2024, 9:06am Velociraptor wrote: Well done :) That looks like a hard session. Add a comment	4mi, 37:48 Run - General 1) 1km - 5:39(5:39/km) 135/148bpm [762b/km] 64cal 297/413W 2) 1km - 7:15(7:15/km) 140/160bpm [1016b/km] 78cal 221/545W 3) 1km - 5:12(5:12/km) 156/165bpm [811b/km] 67cal 302/480W 4) 1km - 5:22(5:22/km) 157/164bpm [843b/km] 71cal 327/432W 5) 1km - 5:51(5:51/km) 152/161bpm [888b/km] 71cal 308/374W 6) 1km - 6:09(6:09/km) 151/159bpm [928b/km] 73cal 269/402W 7) 0.38km - 2:20(6:12/km) 145/154bpm [899b/km] 28cal 288/483W Add a comment	3.9mi, 36:20 Run - General 1) 1km - 5:10(5:10/km) 157/175bpm [812b/km] 68cal 328/404W 2) 1km - 5:12(5:12/km) 165/174bpm [859b/km] 72cal 289/441W 3) 1km - 5:12(5:12/km) 166/172bpm [862b/km] 73cal 346/515W 4) 1km - 5:45(5:45/km) 164/175bpm [942b/km] 75cal 273/428W 5) 1km - 6:29(6:29/km) 167/176bpm [1083b/km] 83cal 235/431W 6) 1km - 7:24(7:24/km) 160/183bpm [1183b/km] 88cal 196/538W 7) 0.26km - 1:08(4:25/km) 180/182bpm [795b/km] 17cal 405/506W Add a comment	3.2mi, 23:59 Run - parkrun 1) 0.73km - 3:45(5:08/km) 137/163bpm [703b/km] 44cal 332/389W 2) 0.13km - 29(3:43/km) 164/169bpm [611b/km] 7cal 331/431W 3) 0.16km - 47(5:00/km) 167/172bpm [835b/km] 11cal 373/440W 4) 0.25km - 59(3:56/km) 168/176bpm [662b/km] 14cal 405/441W 5) 0.2km - 1:00(4:57/km) 170/175bpm [841b/km] 14cal 342/413W 6) 0.25km - 1:00(4:03/km) 174/176bpm [704b/km] 15cal 371/401W 7) 0.19km - 1:00(5:20/km) 173/175bpm [924b/km] 14cal 309/377W 8) 0.25km - 1:00(4:02/km) 174/176bpm [701b/km] 15cal 387/474W 9) 0.2km - 1:00(5:04/km) 177/179bpm [896b/km] 14cal 355/442W 10) 0.25km - 1:00(3:56/km) 174/177bpm [685b/km] 15cal 390/434W 11) 0.19km - 1:00(5:17/km) 172/174bpm [908b/km] 14cal 348/406W 12) 0.26km - 1:00(3:52/km) 170/180bpm [659b/km] 14cal 403/431W 13) 0.16km - 1:00(6:03/km) 175/182bpm [1058b/km] 14cal 310/393W 14) 0.25km - 1:00(3:57/km) 171/177bpm [677b/km] 15cal 308/408W 15) 0.16km - 1:00(6:18/km) 175/182bpm [1101b/km] 14cal 261/380W 16) 0.23km - 1:00(4:16/km) 169/173bpm [721b/km] 14cal 385/486W 17) 0.17km - 1:00(5:58/km) 171/174bpm [1020b/km] 14cal 281/395W 18) 0.24km - 1:00(4:06/km) 173/181bpm [708b/km] 14cal 404/579W 19) 0.18km - 1:00(5:28/km) 172/179bpm [939b/km] 14cal 294/350W 20) 0.25km - 1:00(4:06/km) 172/181bpm [705b/km] 15cal 452/604W 21) 0.16km - 1:00(6:15/km) 171/180bpm [1070b/km] 13cal 279/401W 22) 0.26km - 59(3:44/km) 171/181bpm [638b/km] 14cal 369/424W Add a comment
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
-	-	-	-	-	-	3.2mi, 35:37 Run - General 1) 1km - 6:36(6:36/km) 130/148bpm [858b/km] 68cal 296/465W 2) 1km - 6:41(6:41/km) 145/156bpm [968b/km] 73cal 250/407W 3) 1km - 6:30(6:30/km) 150/161bpm [975b/km] 74cal 266/376W 4) 1km - 6:19(6:19/km) 149/159bpm [941b/km] 71cal 234/442W 5) 1km - 9:02(9:02/km) 151/168bpm [1364b/km] 100cal 203/495W 6) 0.08km - 30(6:01/km) 152/154bpm [915b/km] 6cal 277/340W Add a comment
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
3.1mi, 33:15 Run - General 1) 1km - 6:37(6:37/km) 126/135bpm [833b/km] 67cal 255/315W 2) 1km - 6:38(6:38/km) 132/138bpm [876b/km] 67cal 244/346W 3) 1km - 7:02(7:02/km) 134/148bpm [942b/km] 71cal 228/354W 4) 1km - 6:29(6:29/km) 140/150bpm [908b/km] 68cal 248/342W 5) 1km - 6:26(6:26/km) 145/150bpm [932b/km] 68cal 258/384W 6) 0.01km - 4(6:12/km) 144/144bpm [893b/km] 1cal 329/330W Add a comment	4.1mi, 38:14 Run - General 1) 1km - 6:00(6:00/km) 145/160bpm [870b/km] 71cal 314/412W 2) 1km - 5:52(5:52/km) 153/159bpm [896b/km] 72cal 299/421W 3) 1km - 5:30(5:30/km) 150/157bpm [826b/km] 67cal 285/348W 4) 1km - 5:37(5:37/km) 150/161bpm [843b/km] 67cal 281/366W 5) 1km - 5:32(5:32/km) 153/162bpm [847b/km] 67cal 286/357W 6) 1km - 6:00(6:00/km) 153/163bpm [919b/km] 70cal 270/338W 7) 0.64km - 3:42(5:45/km) 157/166bpm [904b/km] 45cal 283/336W Add a comment	-	4.8mi, 43:58 Run - General Easy + strides. Comeback run. 1) 1km - 5:46(5:46/km) 146/165bpm [841b/km] 70cal 326/438W 2) 0.57km - 3:34(6:13/km) 156/162bpm [969b/km] 44cal 291/423W 3) 0.12km - 26(3:37/km) 163/177bpm [588b/km] 6cal 564/689W 4) 0.29km - 1:41(5:42/km) 165/177bpm [940b/km] 22cal 292/509W 5) 0.15km - 33(3:42/km) 164/178bpm [608b/km] 8cal 375/461W 6) 0.41km - 2:26(5:55/km) 164/179bpm [969b/km] 32cal 275/365W 7) 0.16km - 36(3:50/km) 161/172bpm [618b/km] 8cal 380/440W 8) 0.67km - 3:46(5:37/km) 165/180bpm [928b/km] 49cal 275/395W 9) 0.17km - 41(3:57/km) 169/185bpm [669b/km] 9cal 444/529W 10) 0.62km - 3:34(5:47/km) 160/185bpm [926b/km] 44cal 247/409W 11) 0.16km - 35(3:40/km) 166/178bpm [610b/km] 8cal 443/562W 12) 0.62km - 3:56(6:20/km) 166/178bpm [1053b/km] 49cal 258/387W 13) 0.14km - 30(3:40/km) 165/180bpm [605b/km] 7cal 399/484W 14) 0.55km - 3:18(5:57/km) 169/187bpm [1006b/km] 42cal 270/404W 15) 0.15km - 31(3:35/km) 161/181bpm [576b/km] 7cal 439/582W 16) 1km - 6:07(6:07/km) 169/185bpm [1033b/km] 78cal 266/429W 17) 0.48km - 3:24(7:04/km) 164/170bpm [1160b/km] 39cal 259/378W 18) 0.12km - 25(3:33/km) 168/174bpm [598b/km] 6cal 475/683W 19) 0.36km - 2:09(6:01/km) 170/181bpm [1023b/km] 27cal 269/504W Add a comment	4mi, 39:26 Run - Hill Work Hill sprints 1) 1km - 6:00(6:00/km) 139/152bpm [834b/km] 67cal 293/368W 2) 0.2km - 1:02(5:18/km) 144/151bpm [764b/km] 12cal 251/309W 3) 0.16km - 39(4:05/km) 157/174bpm [642b/km] 9cal 432/619W 4) 0.69km - 4:20(6:16/km) 153/182bpm [959b/km] 50cal 269/562W 5) 0.16km - 40(4:10/km) 155/175bpm [645b/km] 9cal 428/612W 6) 0.85km - 5:21(6:18/km) 151/173bpm [951b/km] 61cal 262/554W 7) 0.16km - 39(4:01/km) 158/176bpm [635b/km] 9cal 461/635W 8) 0.77km - 5:19(6:52/km) 155/186bpm [1066b/km] 61cal 250/595W 9) 0.14km - 36(4:12/km) 162/178bpm [682b/km] 8cal 456/587W 10) 0.71km - 4:49(6:46/km) 154/180bpm [1042b/km] 52cal 249/583W 11) 0.17km - 42(4:11/km) 162/181bpm [677b/km] 9cal 461/606W 12) 1km - 6:32(6:32/km) 158/186bpm [1032b/km] 76cal 258/601W 13) 0.46km - 2:47(5:59/km) 162/169bpm [970b/km] 34cal 301/387W Add a comment	-	3.2mi, 21:43 Run - parkrun Tempo of sorts. Trying to keep the HR reasonable. 1) 1km - 4:10(4:10/km) 152/175bpm [633b/km] 54cal 379/412W 2) 1km - 4:10(4:10/km) 182/191bpm [757b/km] 62cal 389/436W 3) 1km - 4:11(4:11/km) 188/191bpm [786b/km] 64cal 365/403W 4) 1km - 4:35(4:35/km) 187/191bpm [859b/km] 68cal 352/424W 5) 1km - 4:22(4:22/km) 186/190bpm [813b/km] 65cal 365/410W 6) 0.07km - 15(3:38/km) 187/188bpm [681b/km] 4cal 430/461W 20th Jul 2024, 10:24am Velociraptor wrote: Well done 😀 Add a comment
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
10.7mi, 1:40:03 Run - Long Run First long run in forever 1) 1km - 5:04(5:04/km) 159/169bpm [805b/km] 64cal 308/432W 2) 1km - 5:29(5:29/km) 164/169bpm [898b/km] 70cal 276/355W 3) 1km - 5:48(5:48/km) 171/176bpm [992b/km] 75cal 282/359W 4) 1km - 5:51(5:51/km) 173/176bpm [1011b/km] 77cal 294/428W 5) 1km - 5:50(5:50/km) 170/173bpm [992b/km] 76cal 278/395W 6) 1km - 6:19(6:19/km) 169/172bpm [1068b/km] 79cal 275/436W 7) 1km - 6:24(6:24/km) 176/179bpm [1127b/km] 84cal 295/445W 8) 1km - 5:38(5:38/km) 170/176bpm [958b/km] 73cal 284/459W 9) 1km - 6:10(6:10/km) 166/171bpm [1024b/km] 74cal 276/388W 10) 1km - 5:39(5:39/km) 160/165bpm [905b/km] 69cal 292/447W 11) 1km - 6:00(6:00/km) 159/170bpm [953b/km] 75cal 286/481W 12) 1km - 5:20(5:20/km) 162/164bpm [865b/km] 65cal 305/403W 13) 1km - 5:30(5:30/km) 161/165bpm [886b/km] 68cal 325/402W 14) 1km - 5:31(5:31/km) 161/163bpm [889b/km] 64cal 294/390W 15) 1km - 6:09(6:09/km) 164/165bpm [1008b/km] 72cal 293/355W 16) 1km - 6:31(6:31/km) 162/167bpm [1057b/km] 75cal 266/384W 17) 1km - 5:35(5:35/km) 160/167bpm [893b/km] 69cal 306/390W 18) 0.18km - 1:14(6:44/km) 167/168bpm [1125b/km] 15cal 320/388W 21st Jul 2024, 1:56pm Velociraptor wrote: Well done :) 21st Jul 2024, 2:57pm Sampson wrote: ♥ Add a comment	4.2mi, 37:38 Run - General 1) 1km - 6:00(6:00/km) 137/151bpm [823b/km] 66cal 283/375W 2) 1km - 6:11(6:11/km) 152/158bpm [941b/km] 76cal 333/451W 3) 1km - 5:18(5:18/km) 157/163bpm [833b/km] 68cal 339/406W 4) 1km - 5:08(5:08/km) 155/161bpm [796b/km] 64cal 306/403W 5) 1km - 5:21(5:21/km) 153/161bpm [817b/km] 65cal 307/475W 6) 1km - 5:18(5:18/km) 154/165bpm [816b/km] 65cal 283/376W 7) 0.79km - 4:22(5:32/km) 156/162bpm [864b/km] 53cal 294/443W Add a comment	8.4mi, 1:13:19 Run - General 1) 1km - 6:05(6:05/km) 135/146bpm [822b/km] 66cal 295/394W 2) 0.85km - 5:43(6:43/km) 142/153bpm [953b/km] 58cal 263/403W 3) 1km - 4:20(4:20/km) 159/168bpm [689b/km] 57cal 339/427W 4) 0.06km - 1:00(16:04/km) 155/168bpm [2491b/km] 11cal 70/399W 5) 1km - 4:19(4:19/km) 166/180bpm [716b/km] 57cal 359/465W 6) 0.03km - 1:00(29:49/km) 162/176bpm [4830b/km] 12cal 28/309W 7) 1km - 4:17(4:17/km) 171/185bpm [732b/km] 60cal 387/527W 8) 0.03km - 1:00(31:38/km) 163/179bpm [5157b/km] 13cal 50/363W 9) 1km - 4:19(4:19/km) 173/184bpm [745b/km] 60cal 360/426W 10) 0.02km - 1:00(51:57/km) 169/181bpm [8779b/km] 13cal 35/352W 11) 1km - 4:11(4:11/km) 175/185bpm [733b/km] 59cal 373/588W 12) 0.05km - 1:00(21:59/km) 175/183bpm [3848b/km] 14cal 91/378W 13) 1km - 4:22(4:22/km) 180/188bpm [786b/km] 63cal 380/550W 14) 0.02km - 1:00(44:20/km) 176/189bpm [7801b/km] 14cal 28/391W 15) 1km - 4:20(4:20/km) 177/187bpm [767b/km] 63cal 365/506W 16) 0.03km - 1:00(30:58/km) 177/187bpm [5480b/km] 14cal 35/311W 17) 1km - 4:23(4:23/km) 181/190bpm [795b/km] 64cal 374/582W 18) 0.08km - 1:00(12:17/km) 171/186bpm [2100b/km] 11cal 90/360W 19) 1km - 4:41(4:41/km) 179/188bpm [838b/km] 68cal 381/586W 20) 0.04km - 1:00(22:23/km) 177/188bpm [3961b/km] 13cal 23/319W 21) 1km - 5:58(5:58/km) 179/186bpm [1067b/km] 82cal 314/560W 22) 0.06km - 1:00(17:47/km) 163/172bpm [2898b/km] 11cal 31/311W 23) 0.01km - 9(14:01/km) 144/147bpm [2018b/km] 1cal 12/44W 24) 0.13km - 30(3:51/km) 146/155bpm [562b/km] 4cal 185/298W 25) 0.09km - 30(5:38/km) 154/156bpm [868b/km] 5cal 239/266W 26) 0.13km - 30(3:57/km) 161/167bpm [636b/km] 7cal 472/655W 27) 0.08km - 30(6:09/km) 170/172bpm [1044b/km] 6cal 226/450W 28) 0.13km - 30(3:53/km) 171/174bpm [665b/km] 7cal 339/521W 29) 0.07km - 30(7:31/km) 174/176bpm [1307b/km] 6cal 241/487W 30) 0.1km - 30(5:04/km) 172/177bpm [872b/km] 6cal 363/481W 31) 0.07km - 30(6:44/km) 179/182bpm [1206b/km] 7cal 281/412W 32) 0.12km - 30(4:04/km) 178/181bpm [723b/km] 7cal 410/571W 33) 0.07km - 30(6:46/km) 176/178bpm [1192b/km] 7cal 241/362W 34) 0.17km - 1:12(7:00/km) 168/174bpm [1177b/km] 13cal 235/286W Add a comment	-	3.1mi, 33:50 Run - General 1) 1km - 6:36(6:36/km) 131/146bpm [865b/km] 68cal 272/329W 2) 0.27km - 1:40(6:16/km) 134/144bpm [839b/km] 18cal 242/277W 3) 0.06km - 13(3:50/km) 147/151bpm [563b/km] 3cal 304/516W 4) 0.49km - 3:40(7:25/km) 132/155bpm [979b/km] 35cal 213/526W 5) 0.06km - 14(3:55/km) 135/139bpm [529b/km] 3cal 393/644W 6) 0.5km - 3:51(7:43/km) 129/162bpm [995b/km] 37cal 200/639W 7) 0.05km - 11(4:01/km) 140/145bpm [561b/km] 2cal 320/443W 8) 0.51km - 3:41(7:12/km) 134/160bpm [965b/km] 35cal 227/507W 9) 0.06km - 15(3:59/km) 141/146bpm [561b/km] 3cal 380/612W 10) 0.49km - 3:28(7:05/km) 137/159bpm [970b/km] 34cal 237/633W 11) 0.05km - 12(3:57/km) 143/146bpm [564b/km] 2cal 327/514W 12) 1km - 6:37(6:37/km) 138/162bpm [913b/km] 68cal 240/615W 13) 0.31km - 1:51(6:00/km) 137/141bpm [821b/km] 20cal 283/393W 14) 0.05km - 12(3:57/km) 141/144bpm [558b/km] 2cal 366/525W 15) 0.15km - 1:10(7:34/km) 145/153bpm [1097b/km] 12cal 194/547W Add a comment	-	6.3mi, 54:13 Run - General 1) 1km - 5:37(5:37/km) 144/153bpm [808b/km] 66cal 287/369W 2) 1km - 5:40(5:40/km) 157/166bpm [889b/km] 71cal 299/435W 3) 1km - 5:22(5:22/km) 161/170bpm [864b/km] 69cal 310/425W 4) 1km - 5:09(5:09/km) 163/172bpm [840b/km] 68cal 315/426W 5) 1km - 5:29(5:29/km) 165/177bpm [904b/km] 71cal 291/442W 6) 0.17km - 1:00(6:03/km) 132/160bpm [798b/km] 10cal 368/736W 7) 0.25km - 1:00(4:00/km) 166/174bpm [664b/km] 15cal 661/845W 8) 0.17km - 1:01(6:02/km) 173/177bpm [1045b/km] 14cal 346/498W 9) 0.25km - 1:00(3:59/km) 176/181bpm [702b/km] 15cal 416/485W 10) 0.15km - 1:00(6:33/km) 170/179bpm [1114b/km] 13cal 277/392W 11) 0.25km - 1:01(4:03/km) 168/176bpm [681b/km] 14cal 377/511W 12) 0.11km - 1:00(8:48/km) 174/181bpm [1532b/km] 13cal 257/376W 13) 0.22km - 1:00(4:34/km) 175/184bpm [799b/km] 14cal 438/538W 14) 0.12km - 1:00(8:07/km) 177/185bpm [1436b/km] 13cal 242/338W 15) 0.23km - 1:01(4:22/km) 170/175bpm [742b/km] 14cal 373/469W 16) 0.15km - 1:06(7:22/km) 171/178bpm [1259b/km] 14cal 236/387W 17) 0.25km - 1:01(4:09/km) 173/183bpm [718b/km] 14cal 355/483W 18) 0.13km - 1:01(7:32/km) 174/184bpm [1312b/km] 13cal 271/368W 19) 0.25km - 1:01(4:01/km) 171/178bpm [686b/km] 14cal 339/457W 20) 0.17km - 1:00(5:59/km) 169/179bpm [1011b/km] 13cal 186/286W 21) 0.27km - 1:04(3:53/km) 167/178bpm [650b/km] 14cal 381/467W 22) 0.16km - 1:01(6:24/km) 171/180bpm [1093b/km] 13cal 210/331W 23) 0.25km - 1:00(3:59/km) 170/180bpm [677b/km] 14cal 400/472W 24) 0.14km - 1:01(7:05/km) 173/181bpm [1224b/km] 13cal 240/384W 25) 0.25km - 1:01(4:02/km) 172/180bpm [694b/km] 14cal 409/551W 26) 0.13km - 1:01(7:43/km) 167/179bpm [1289b/km] 13cal 165/368W 27) 0.25km - 1:00(4:02/km) 163/184bpm [658b/km] 14cal 451/561W 28) 0.14km - 1:01(7:24/km) 177/185bpm [1309b/km] 13cal 230/456W 29) 0.23km - 1:00(4:27/km) 170/175bpm [758b/km] 13cal 407/588W 30) 0.15km - 1:01(6:32/km) 177/184bpm [1157b/km] 13cal 275/476W 31) 0.26km - 1:00(3:54/km) 175/182bpm [683b/km] 14cal 426/568W 32) 0.09km - 34(6:11/km) 180/183bpm [1112b/km] 8cal 210/357W Add a comment

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