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lin50
F55 Staffordshire

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FERC, Chasewater Runners

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Recent Blogs
Snickerthon Race Report	Jun 2022
Merry Christmas	Dec 2021
Conwy Half (It’s a hill…get over it!)	Nov 2021
Monsal Trail Half Marathon	Nov 2021
Saturday : parkrun and geocaching	Oct 2021

Recent Training
27th Nov	General	1.7mi	39:01
27th Nov	General	0mi	10:00
27th Nov	Medium Long Run	8.3mi	1:40:00
26th Nov	General	0.9mi	23:44
26th Nov	General	0mi	25:00

Planned Races
Market Drayton 10k	7th May
Weston Super Half	14th May
Edinburgh Marathon	28th May
Great South Run	Oct 23

12 Month Benchmarks	Run
Mile	10:15
5k	32:30
5mi	54:22
10k	1:08:27
10mi	1:55:48
Half	2:32:48
20mi	4:14:46
Mara	6:01:12

Recent Pictures	Show more

2022 Targets	Set your targets
Run 1200 Walk 300

Recent Threads
Wordle fans
Let's count to a million
Let's NOT count to a million...
Days in a Row watch - have you got Days in a Row?
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Followers (2)

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Read Everyone!

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

Best Times
Best WAVA

Dist	Races	PB	WB	2015	2016	2017	2018	2019	2020	2021	2022
5km	82	30:05 9:41/mi	56.14	31:34 52.34	30:49 54.21	30:05 56.14	30:30 56.00	31:37 54.64	31:27 55.56	33:04 54.08	32:35 54.89
4mi	4	41:36 10:24/mi	52.86				41:36 52.86	42:42 52.09
5mi	3	53:06 10:37/mi	53.76				53:06 53.76	53:29 53.38
10km	38	1:02:40 10:05/mi	56.71	1:07:24 50.85	1:03:21 55.22	1:02:56 55.79	1:02:40 56.71	1:03:30 56.67	1:05:07 55.96	1:06:42 55.33	1:08:49 54.32
10mi	10	1:46:10 10:37/mi	55.52			1:55:53 49.62	1:46:10 55.52	1:47:56 55.16		1:53:37 53.21	1:58:16 51.78
13.1mi	24	2:12:51 10:08/mi	57.89		2:24:33 51.92	2:18:09 54.99	2:12:51 57.89	2:18:40 56.16	2:55:51 44.84	2:30:37 53.72	2:33:14 52.80
26.2km	1	3:07:35 11:31/mi	51.67				3:07:35 51.67
19mi	1	4:07:17 13:01/mi	47.55							4:07:17 47.55
20mi	1	4:15:46 12:47/mi	49.03								4:15:46 49.03
26.2mi	3	5:23:07 12:20/mi	50.16			5:28:06 48.13		5:23:07 50.16			6:01:54 46.62
50km	1	6:31:41 12:36/mi	51.36							6:31:41 51.36

Date	Planned Races			Distance
15 Oct	Great South Run Confirmed			10mi
28 May	Edinburgh Marathon Confirmed			26.2mi
14 May	Weston Super Half Confirmed			13.1mi
7 May	Market Drayton 10k Confirmed			10km
2022		Result	WAVA	Distance
26 Nov	Chasewater parkrun	33:37	53.83	5km
20 Nov	Ranton 10k	1:17:55	48.60	10km
19 Nov	Chasewater parkrun	33:37	53.83	5km
5 Nov	Chasewater parkrun	33:31	53.99	5km
22 Oct	Chasewater parkrun	34:16	52.19	5km
16 Oct	Great South Run SB	1:58:16	51.78	10mi
15 Oct	Great South Run 5k	33:55	52.73	5km
8 Oct	Chasewater parkrun	33:25	53.52	5km
8 Oct	The Doctor K Cup	33:16	53.76	5km
1 Oct	Chasewater parkrun	33:43	53.04	5km
24 Sep	Tissington Trail Half Marathon - Saturday SB	2:33:14	52.80	13.1mi
4 Sep	Wolverhampton Half Marathon and 10k Events	2:36:44	51.62	13.1mi
28 Aug	Spitfire 10K	1:10:19	53.16	10km
20 Aug	Beacon parkrun	33:17	53.73	5km
23 Jul	Brynaman parkrun	34:01	52.57	5km
16 Jul	Chasewater parkrun	34:38	51.64	5km
9 Jul	Beacon parkrun SB	32:35	54.89	5km
2 Jul	Birmingham Black country Half Marathon	2:39:57	50.59	13.1mi
26 Jun	The Snickerthon 2022 (10K)	1:16:36	48.80	10km
25 Jun	Chasewater parkrun	33:40	53.12	5km
4 Jun	Chasewater parkrun	33:21	53.62	5km
21 May	Chasewater parkrun	32:48	54.52	5km
8 May	Market Drayton 10k SB	1:08:49	54.32	10km
23 Apr	Beacon parkrun	33:16	53.76	5km
10 Apr	Great Welsh Marathon SB	6:01:54	46.62	26.2mi
20 Mar	Ashby 20 PB	4:15:46	49.03	20mi
12 Feb	Chasewater parkrun	33:14	53.81	5km
5 Feb	Chasewater parkrun	33:03	54.11	5km
1 Jan	Beacon parkrun	34:03	52.52	5km
2021		Result	WAVA	Distance
21 Nov	Conwy Half Marathon	2:39:01	50.88	13.1mi
14 Nov	Draycote Water 10	1:55:41	52.94	10mi
6 Nov	Monsal Trail Half Marathon SB	2:30:37	53.72	13.1mi
30 Oct	Beacon parkrun SB	33:04	54.08	5km
17 Oct	Great South Run SB	1:53:37	53.21	10mi
2 Oct	Kingsbury Water parkrun	33:42	52.45	5km
2 Oct	The Doctor K Cup	33:19	53.06	5km
18 Sep	Sherwood Pines parkrun	34:02	51.94	5km
29 Aug	Spitfire 10K SB	1:06:42	55.33	10km
7 Aug	Lakeside parkrun	34:27	51.31	5km
31 Jul	Railway Short Course PB	4:07:17	47.55	19mi
3 Jul	Birmingham Black Country Half Marathon	2:38:49	50.29	13.1mi
3 Apr	Silkin Way Ultra PB	6:31:41	51.36	50km
2020		Result	WAVA	Distance
18 Oct	Thoresby Half Marathon SB	2:55:51	44.84	13.1mi
29 Feb	Cannock Chase parkrun	33:23	52.34	5km
19 Jan	Open to the Elements (10km) SB	1:05:07	55.96	10km
1 Jan	Aberystwyth parkrun SB	31:27	55.56	5km
2019		Result	WAVA	Distance
28 Dec	Llanerchaeron parkrun	33:03	52.87	5km
25 Dec	Walsall Arboretum parkrun	32:52	53.16	5km
14 Dec	Chasewater parkrun	36:31	47.85	5km
8 Dec	Sneyd Striders Pudding Run	1:52:17	53.16	10mi
17 Nov	Derby 10 Mile	1:48:13	55.16	10mi
20 Oct	Great South Run	1:53:18	52.02	10mi
13 Oct	Manchester Half Marathon	2:25:47	53.41	13.1mi
28 Sep	Tissington Half SB	2:18:40	56.16	13.1mi
22 Sep	Stafford 10K		0.00	10km
14 Sep	Birchfield Harriers 10k Trail Poppy Run	1:14:30	48.30	10km
8 Sep	Lake Vyrnwy Half Marathon	2:23:48	54.15	13.1mi
4 Sep	Harper Scarper 5K Sexarathon Series	32:05	53.84	5km
1 Sep	Spitfire 10K SB	1:03:30	56.67	10km
10 Aug	Erewash Half Marathon	2:37:39	49.39	13.1mi
17 Jul	Vic Musgrove Fast Five 5K Sexarathon Series SB	31:37	54.64	5km
6 Jul	Birmingham Black Country Half Marathon	2:32:45	50.98	13.1mi
26 Jun	Ironbridge 4M Sexarathon Series	44:08	50.40	4mi
15 Jun	Gnosall Carnival 10K	1:27:25	41.16	10km
12 Jun	The Shropshire 4M Sexarathon Series SB	42:42	52.09	4mi
26 May	Liverpool rock n roll marathon PB	5:23:07	50.15	26.2mi
15 May	Phoenix Flyer 5KM Sexarathon Series	31:50	54.27	5km
12 May	Market Drayton 10k	1:06:02	54.49	10km
17 Apr	Lilleshall Sexarathon 5 miles SB	53:29	53.38	5mi
14 Apr	Coast Half Marathon	2:25:03	53.68	13.1mi
7 Apr	Cathedral to castle 10mile SB	1:47:56	54.61	10mi
24 Mar	Ironbridge Half Marathon	2:26:31	53.15	13.1mi
10 Mar	Florette Fradley 10k	1:15:10	47.87	10km
3 Mar	Anglesey Half Marathon	2:25:41	53.45	13.1mi
17 Feb	Village Bakery Half Marathon		0.00	13.1mi
10 Feb	Walton Wobble 10k	1:08:07	52.82	10km
20 Jan	Open to the Elements (10km)	1:05:41	54.78	10km
1 Jan	Conkers parkrun, N.W.Leicestershire	32:16	53.54	5km
1 Jan	Rosliston parkrun	34:26	50.17	5km
2018		Result	WAVA	Distance
25 Dec	Walsall Arboretum parkrun	32:09	53.73	5km
9 Dec	Sneyd Striders Christmas Pudding Run PB	53:06	53.76	5mi
25 Nov	Derby 10 PB	1:46:10	55.52	10mi
10 Nov	Mad Jacks 5		0.00	5mi
3 Nov	Crichton parkrun	32:35	53.02	5km
7 Oct	MBNA Chester metric marathon PB	3:07:35	51.67	26.2km
29 Sep	Tissington Half PB	2:12:51	57.89	13.1mi
23 Sep	Stafford 10K PB	1:02:40	56.71	10km
9 Sep	Great North Run	2:33:58	49.95	13.1mi
5 Sep	Harper Scarper 5K Sexarathon Series	33:22	51.19	5km
2 Sep	Spitfire 10K	1:03:39	55.84	10km
5 Aug	Cannock Chase 10k	1:19:57	44.45	10km
29 Jul	Abbott Trail	1:12:18	49.16	10km
28 Jul	Walsall Arboretum parkrun	31:53	53.57	5km
18 Jul	Vic Musgrove Fast Five 5K Sexarathon Series	31:01	55.07	5km
27 Jun	Ironbridge 4M Sexarathon Series	46:36	47.19	4mi
16 Jun	Gnosall Carnival 10K	1:24:19	42.15	10km
13 Jun	The Shropshire 4M Sexarathon Series PB	41:36	52.86	4mi
19 May	The Chillington Hall Half (aka The Brewood Half)	2:39:04	48.35	13.1mi
16 May	Phoenix Flyer 5KM Sexarathon Series	30:35	55.85	5km
13 May	Market Drayton 10k	1:05:06	54.59	10km
12 May	Cannock Chase parkrun	31:01	55.07	5km
22 Apr	Longhorn 10k	1:09:26	51.19	10km
21 Apr	Walsall Arboretum parkrun SB	30:30	56.00	5km
18 Apr	Lilleshall Sexarathon 5 miles	53:52	52.36	5mi
8 Apr	Cathedral to castle 10mile	1:47:13	54.29	10mi
25 Mar	Ironbridge Half Marathon	2:27:17	52.22	13.1mi
25 Feb	East Midlands 10k	1:03:48	55.71	10km
17 Feb	Cannock Chase parkrun	31:34	54.11	5km
21 Jan	Open to the Elements (10km)	1:07:12	52.89	10km
2017		Result	WAVA	Distance
30 Dec	Cannock Chase parkrun	32:58	51.81	5km
25 Dec	Cannock Chase parkrun	32:19	52.86	5km
14 Oct	Walsall Arboretum parkrun	33:50	49.92	5km
7 Oct	The Tissington Trail Half SB	2:18:09	54.99	13.1mi
24 Sep	Baxters Loch Ness Marathon SB	5:28:06	48.13	26.2mi
9 Sep	Cannock Chase parkrun	32:59	51.21	5km
3 Sep	Spitfire 10K SB	1:02:56	55.79	10km
5 Aug	Walsall Arboretum parkrun	30:58	54.54	5km
1 Jul	Birmingham Black Country Half Marathon	2:34:22	49.21	13.1mi
10 Jun	Cannock Chase parkrun	32:14	52.40	5km
21 May	Inflatable 5k Obstacle Run - Wolverhampton	1:00:00	28.15	5km
20 May	Cannock Chase parkrun	31:33	53.53	5km
13 May	Chillington Hall Half Marathon	2:34:31	49.16	13.1mi
7 May	Market Drayton 10k	1:05:49	53.34	10km
29 Apr	Wolverhampton parkrun PB	30:05	56.14	5km
9 Apr	Cathedral to Castle Run SB	1:55:53	49.62	10mi
1 Apr	Cannock Chase parkrun	32:14	52.40	5km
18 Mar	Cannock Chase parkrun	32:42	51.65	5km
12 Mar	Fradley 10k	1:05:53	53.29	10km
11 Mar	Walsall Arboretum parkrun	32:09	52.53	5km
4 Mar	Cannock Chase parkrun	32:53	51.36	5km
26 Feb	Carsington Water 10K	1:09:06	50.81	10km
18 Feb	Cannock Chase parkrun	32:05	52.64	5km
28 Jan	Cannock Chase parkrun	32:36	51.81	5km
2016		Result	WAVA	Distance
31 Dec	Cannock Chase parkrun	32:08	52.56	5km
25 Dec	Walsall Arboretum parkrun	31:48	53.11	5km
24 Dec	Cannock Chase parkrun	32:42	51.65	5km
10 Dec	Cannock Chase parkrun	32:55	51.31	5km
3 Dec	Cannock Chase parkrun	32:35	51.84	5km
27 Nov	EMA 10k	1:03:35	55.22	10km
19 Nov	CRUK Tough 10	1:22:36	42.50	10km
15 Oct	Milford Mash Up 10k	1:20:38	43.02	10km
8 Oct	The Tissington Trail Half Marathon SB	2:24:33	51.92	13.1mi
11 Sep	Lichfield 10k	1:08:56	50.32	10km
4 Sep	Spitfire 10k	1:10:21	49.31	10km
20 Aug	Walsall Arboretum parkrun	32:45	51.01	5km
7 Aug	Cannock Chase 10k	1:20:38	43.02	10km
2 Jul	Birmingham Black Country Half Marathon	2:37:40	47.60	13.1mi
11 Jun	Walsall Arboretum parkrun SB	30:49	54.21	5km
1 May	Great Birmingham 10k	1:09:18	50.05	10km
9 Apr	Walsall Arboretum parkrun	30:50	54.18	5km
13 Mar	Florette Fradley 10K SB	1:03:21	54.75	10km
12 Mar	Walsall Arboretum parkrun	31:06	53.71	5km
5 Mar	Mash March Madness 10k	1:13:30	47.19	10km
2015		Result	WAVA	Distance
28 Nov	Chasewater Christmas Pudding Dash	1:11:43	48.37	10km
31 Oct	Walsall Arboretum parkrun	32:00	52.20	5km
17 Oct	Walsall Arboretum parkrun	31:34	52.34	5km
10 Oct	Milford Mash Up 10K	1:14:04	46.28	10km
26 Sep	walsallparkrun	32:27	50.92	5km
6 Sep	Banks's 10k Run - Carver Wolverhampton City Marathon Events SB	1:07:24	50.85	10km
22 Aug	Walsall Arboretum parkrun SB	31:34	52.34	5km
8 Aug	Walsall Arboretum parkrun	31:55	51.77	5km
25 Jul	Walsall Arboretum parkrun	31:37	52.26	5km
11 Jul	Walsall Arboretum parkrun	33:51	48.81	5km
20 Jun	Walsall Arboretum parkrun	32:08	51.42	5km
13 Jun	Walsall Arboretum parkrun	34:07	48.43	5km
10 Jun	Race For Life	34:45	47.55	5km
9 May	Walsall Arboretum parkrun	33:27	49.40	5km
25 Apr	Walsall Arboretum parkrun	33:57	48.67	5km
28 Mar	Walsall Arboretum parkrun	35:45	46.22	5km
21 Mar	It's a Mud Thing		0.00	5km
14 Mar	Walsall Arboretum parkrun	36:10	45.69	5km
28 Feb	Walsall Arboretum parkrun	37:32	44.02	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	14	12	18	30	14	31	24	19	24	40	9	0	235
2022	84	76	84	64	61	64	51	70	70	68	67	0	758
2021	32	30	11	26	29	49	38	27	16	19	11	9	296
2021	108	104	136	126	103	63	89	70	61	91	76	64	1092
2021	0	0	0	0	12	0	0	0	0	0	0	0	12
2020	0	0	0	0	0	0	0	5	10	7	16	7	46
2020	72	91	73	72	65	72	90	111	70	97	100	88	1001
2020	0	0	0	0	13	43	22	37	30	0	0	0	145
2019	63	54	97	82	77	85	65	78	77	60	69	61	867
2018	54	59	64	58	52	60	48	75	77	73	53	70	743
2017	46	42	38	77	54	69	84	68	50	43	51	37	658
2016	54	59	61	64	70	48	33	41	40	48	43	39	600
2015	0	11	24	30	22	30	40	44	31	42	45	39	359

Fri 4th Nov Nov 4	Sat 5th Nov Nov 5	Sun 6th Nov Nov 6	Mon 7th Nov Nov 7	Tue 8th Nov Nov 8	Wed 9th Nov Nov 9	Thu 10th Nov Nov 10
-	1mi, 25:01 Walk - General Split Summary === 1) 0.96m - 25:01(25:58/m) 87/104bpm [2259b/mi] 101cal 2.31/3.09mph Add a comment 0mi, 22:00 Cross - General 12 mins upper body strength with weights/ 10 mins abs Add a comment 3.1mi, 33:27 Run - parkrun Split Summary === 1) 1m - 10:57(10:57/m) 123/150bpm [1347b/mi] 72cal 5.48/5.91mph 2) 1m - 10:51(10:51/m) 154/164bpm [1670b/mi] 95cal 5.53/6.45mph 3) 1m - 10:40(10:40/m) 158/163bpm [1686b/mi] 95cal 5.62/6.32mph 4) 0.12m - 59(8:23/m) 161/164bpm [1349b/mi] 9cal 7.16/6.87mph Add a comment	0.8mi, 25:00 Walk - General Split Summary === 1) 0.8m - 25:00(31:12/m) 86/105bpm [2684b/mi] 89cal 1.92/2.82mph Add a comment 4mi, 47:51 Run - Trail Run Split Summary === 1) 1m - 11:42(11:42/m) 133/153bpm [1555b/mi] 91cal 5.13/5.66mph 2) 1m - 12:08(12:08/m) 140/149bpm [1699b/mi] 92cal 4.94/6.01mph 3) 1m - 12:25(12:25/m) 139/152bpm [1726b/mi] 86cal 4.83/6.05mph 4) 1m - 11:34(11:34/m) 145/156bpm [1677b/mi] 87cal 5.19/6.41mph 5) 0m - 2(6:58/m) 154/155bpm [1072b/mi] 8.61/5.93mph Add a comment	-	3mi, 35:11 Run - Hill Work Split Summary === 1) 1m - 12:27(12:27/m) 135/151bpm [1682b/mi] 95cal 4.82/5.8mph 2) 1m - 11:41(11:41/m) 141/148bpm [1648b/mi] 90cal 5.13/6.28mph 3) 1m - 11:01(11:01/m) 144/155bpm [1587b/mi] 88cal 5.44/6.1mph 4) 0m - 2(8:20/m) 155/155bpm [1292b/mi] 7.2/5.85mph Add a comment	0mi, 20:00 Cross - General 10 mins upper body strength with weights/ 10 mins abs Add a comment	3.5mi, 43:38 Run - Run-Walk Tail runner at club run Split Summary === 1) 1m - 12:42(12:42/m) 120/149bpm [1525b/mi] 86cal 4.72/6.8mph 2) 1m - 12:25(12:25/m) 128/144bpm [1589b/mi] 84cal 4.83/6.24mph 3) 1m - 11:49(11:49/m) 140/154bpm [1653b/mi] 89cal 5.08/6.47mph 4) 0.54m - 6:43(12:23/m) 136/148bpm [1685b/mi] 45cal 4.84/6.24mph Add a comment
Fri 11th Nov Nov 11	Sat 12th Nov Nov 12	Sun 13th Nov Nov 13	Mon 14th Nov Nov 14	Tue 15th Nov Nov 15	Wed 16th Nov Nov 16	Thu 17th Nov Nov 17
0.6mi, 10:58 Walk - General Split Summary === 1) 0.55m - 10:58(20:07/m) 112/126bpm [2252b/mi] 56cal 2.98/3.84mph Add a comment 6.9mi, 1:23:01 Run - Run-Walk 11k on 11/11 Remembrance Day run Split Summary === 1) 1m - 11:32(11:32/m) 128/155bpm [1477b/mi] 84cal 5.2/6.41mph 2) 1m - 11:33(11:33/m) 135/146bpm [1560b/mi] 83cal 5.19/6.32mph 3) 1m - 12:14(12:14/m) 139/154bpm [1701b/mi] 90cal 4.9/6.12mph 4) 1m - 12:05(12:05/m) 142/152bpm [1716b/mi] 89cal 4.96/6.47mph 5) 1m - 12:33(12:33/m) 140/152bpm [1757b/mi] 82cal 4.78/6.16mph 6) 1m - 12:01(12:01/m) 140/150bpm [1683b/mi] 80cal 4.99/6.03mph 7) 0.92m - 11:02(11:56/m) 146/154bpm [1743b/mi] 82cal 5.03/6.1mph Add a comment	1.2mi, 29:30 Walk - General Split Summary === 1) 1m - 24:27(24:27/m) 110/124bpm [2689b/mi] 101cal 2.45/3.92mph 2) 0.22m - 5:03(22:37/m) 115/121bpm [2601b/mi] 22cal 2.65/3.07mph Add a comment	0.8mi, 20:36 Walk - General Split Summary === 1) 0.82m - 20:36(25:06/m) 96/110bpm [2409b/mi] 84cal 2.39/3.36mph Add a comment 3.2mi, 39:37 Run - Trail Run Sunday social : Running, walking, chatting and ending with the Remembrance Sunday service at the war memorial. Split Summary === 1) 1m - 11:54(11:54/m) 129/149bpm [1536b/mi] 89cal 5.04/6.03mph 2) 1m - 13:53(13:53/m) 132/149bpm [1834b/mi] 95cal 4.32/5.66mph 3) 1m - 11:35(11:35/m) 132/151bpm [1529b/mi] 76cal 5.18/6.07mph 4) 0.19m - 2:14(11:32/m) 129/133bpm [1489b/mi] 15cal 5.2/5.43mph Add a comment	0mi, 25:00 Cross - General 10 mins abs / 15 mins stretch Add a comment	3.3mi, 39:18 Run - Hill Work Hills - Run up/walk down reps then 60:30 back to the car. Split Summary === 1) 1m - 12:35(12:35/m) 119/133bpm [1497b/mi] 76cal 4.77/6.45mph 2) 1m - 11:54(11:54/m) 136/146bpm [1619b/mi] 86cal 5.04/6.74mph 3) 1m - 11:20(11:20/m) 139/149bpm [1576b/mi] 83cal 5.29/6.74mph 4) 0.31m - 3:29(11:08/m) 146/154bpm [1625b/mi] 28cal 5.39/6.49mph Add a comment	-	6.3mi, 1:15:33 Run - Run-Walk Split Summary === 1) 1m - 12:21(12:21/m) 139/154bpm [1717b/mi] 97cal 4.86/6.55mph 2) 1m - 12:18(12:18/m) 143/167bpm [1758b/mi] 97cal 4.88/6.51mph 3) 1m - 12:01(12:01/m) 145/158bpm [1742b/mi] 93cal 5/6.66mph 4) 1m - 12:23(12:23/m) 149/176bpm [1845b/mi] 98cal 4.85/6.51mph 5) 1m - 12:01(12:01/m) 151/168bpm [1813b/mi] 96cal 5/6.64mph 6) 1m - 11:28(11:28/m) 144/165bpm [1651b/mi] 75cal 5.23/6.59mph 7) 0.25m - 3:02(12:11/m) 147/174bpm [1792b/mi] 21cal 4.92/6.62mph Add a comment
Fri 18th Nov Nov 18	Sat 19th Nov Nov 19	Sun 20th Nov Nov 20	Mon 21st Nov Nov 21	Tue 22nd Nov Nov 22	Wed 23rd Nov Nov 23	Thu 24th Nov Nov 24
0mi, 40:00 Cross - General 20 mi s upper body strength with weights/10 mins abs/10 mins stretch Add a comment	1.3mi, 36:38 Walk - General Split Summary === 1) 1m - 29:25(29:25/m) 104/138bpm [3059b/mi] 122cal 2.04/3.99mph 2) 0.34m - 7:13(21:26/m) 98/133bpm [2100b/mi] 34cal 2.8/3.67mph Add a comment 3.1mi, 33:38 Run - parkrun Split Summary === 1) 1m - 11:05(11:05/m) 143/156bpm [1586b/mi] 96cal 5.41/5.87mph 2) 1m - 11:02(11:02/m) 155/164bpm [1711b/mi] 102cal 5.44/5.97mph 3) 1m - 10:35(10:35/m) 158/163bpm [1671b/mi] 98cal 5.67/6.37mph 4) 0.11m - 56(8:43/m) 163/166bpm [1421b/mi] 8cal 6.88/6.55mph Add a comment	1mi, 26:49 Walk - General Split Summary === 1) 1m - 26:49(26:54/m) 83/98bpm [2232b/mi] 107cal 2.23/3.51mph Add a comment 6.6mi, 1:18:00 Run - Race Ranton 10k (ish!). Split Summary === 1) 1m - 12:24(12:24/m) 129/144bpm [1600b/mi] 87cal 4.84/6.28mph 2) 1m - 12:06(12:06/m) 137/155bpm [1658b/mi] 87cal 4.96/6.64mph 3) 1m - 11:32(11:32/m) 144/152bpm [1660b/mi] 90cal 5.2/6.41mph 4) 1m - 11:50(11:50/m) 147/155bpm [1740b/mi] 94cal 5.07/6.39mph 5) 1m - 12:09(12:09/m) 148/158bpm [1799b/mi] 94cal 4.94/6.39mph 6) 1m - 11:20(11:20/m) 143/156bpm [1621b/mi] 80cal 5.29/7.01mph 7) 0.57m - 6:38(11:37/m) 146/154bpm [1695b/mi] 48cal 5.17/6.72mph Add a comment	0mi, 25:00 Cross - General 10 mins upper body strength with weights/ 15 mins abs Add a comment	3.3mi, 37:41 Run - Hill Work Hill reps Split Summary === 1) 1m - 12:02(12:02/m) 121/135bpm [1456b/mi] 81cal 4.98/5.93mph 2) 1m - 11:11(11:11/m) 143/158bpm [1599b/mi] 92cal 5.37/6.37mph 3) 1m - 11:05(11:05/m) 146/152bpm [1619b/mi] 93cal 5.41/6.05mph 4) 0.31m - 3:22(11:02/m) 152/156bpm [1678b/mi] 29cal 5.43/6.16mph Add a comment	-	3.8mi, 49:01 Run - Run-Walk Tail runner at club run Split Summary === 1) 1m - 12:59(12:59/m) 121/139bpm [1572b/mi] 83cal 4.62/6.05mph 2) 1m - 13:04(13:04/m) 120/136bpm [1569b/mi] 76cal 4.59/6.47mph 3) 1m - 13:03(13:03/m) 132/149bpm [1723b/mi] 86cal 4.6/6.3mph 4) 0.77m - 9:54(12:53/m) 129/141bpm [1662b/mi] 61cal 4.66/6.1mph Add a comment
Fri 25th Nov Nov 25	Sat 26th Nov Nov 26	Sun 27th Nov Nov 27	Mon 28th Nov Nov 28	Tue 29th Nov Nov 29	Wed 30th Nov Nov 30	Thu 1st Dec Dec 1
0mi, 30:00 Cross - General 10 mins low impact cardio/10 mins abs /10 mins yoga stretches Add a comment	0.9mi, 23:44 Walk - General Split Summary === 1) 0.91m - 23:44(25:58/m) 101/113bpm [2623b/mi] 95cal 2.31/3.53mph Add a comment 0mi, 25:00 Cross - General 15 mins upper body strength with weights/ 10 mins abs Add a comment 3.1mi, 33:38 Run - parkrun Split Summary === 1) 1m - 11:04(11:04/m) 124/154bpm [1372b/mi] 77cal 5.42/5.91mph 2) 1m - 11:01(11:01/m) 157/163bpm [1729b/mi] 103cal 5.45/5.93mph 3) 1m - 10:41(10:41/m) 160/164bpm [1709b/mi] 100cal 5.62/6.35mph 4) 0.1m - 53(8:44/m) 164/168bpm [1433b/mi] 8cal 6.87/6.99mph Add a comment	1.7mi, 39:01 Walk - General Split Summary === 1) 1m - 23:18(23:18/m) 88/106bpm [2050b/mi] 97cal 2.57/3.05mph 2) 0.7m - 15:43(22:32/m) 95/103bpm [2141b/mi] 68cal 2.66/3.01mph Add a comment 0mi, 10:00 Cross - General 10 mins abs Add a comment 8.3mi, 1:40:00 Run - Medium Long Run 60:30 for 5 miles then mainly 30:30 Split Summary === 1) 1m - 11:58(11:58/m) 162/175bpm [1938b/mi] 110cal 5.02/6.14mph 2) 1m - 11:48(11:48/m) 139/174bpm [1640b/mi] 80cal 5.08/6.26mph 3) 1m - 12:23(12:23/m) 140/160bpm [1733b/mi] 84cal 4.85/6.2mph 4) 1m - 11:38(11:38/m) 142/157bpm [1653b/mi] 83cal 5.15/6.18mph 5) 1m - 11:46(11:46/m) 144/156bpm [1694b/mi] 83cal 5.1/6.3mph 6) 1m - 12:47(12:47/m) 137/155bpm [1752b/mi] 75cal 4.69/6.59mph 7) 1m - 11:49(11:49/m) 142/153bpm [1677b/mi] 77cal 5.08/6.55mph 8) 1m - 11:45(11:45/m) 142/153bpm [1669b/mi] 73cal 5.1/6.68mph 9) 0.33m - 4:06(12:30/m) 138/147bpm [1724b/mi] 21cal 4.8/6.28mph Add a comment	-	-	-	-

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