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Tiggers mate Roo F65

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Sparkhill Harriers

About Me
I've been running since 1984, when I lived in Leeds, moving to Birmingham in 1989. Since then I've run 50,00 miles,[IMAGE 7428_1] 25 road marathons, 50 halfs, and lots of off-road marathons and ultras, as well as cross country, track and throwing the discus. Tigger is my cairn terrier, who knows he is the boss, and sets the agenda whenever possible, but is now far roo lazy to want to run with me Show More...

About Me

I've been running since 1984, when I lived in Leeds, moving to Birmingham in 1989. Since then I've run 50,00 miles,[IMAGE 7428_1] 25 road marathons, 50 halfs, and lots of off-road marathons and ultras, as well as cross country, track and throwing the discus.

Tigger is my cairn terrier, who knows he is the boss, and sets the agenda whenever possible, but is now far roo lazy to want to run with me

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Recent Blogs
Why am I so tired ?	Nov 2011
blogged, tapered and ready to roll	Nov 2011
Why I was running in the wrong direction	Sep 2011

Recent Training
7th May	Open Water	0.7mi	27:20
7th May	Other	0mi	54:04
7th May	General	18.9mi	1:43:51
6th May	General	6.3mi	1:27:53
5th May	Pool	1.2mi	52:55

12 Month Benchmarks	Run	Bike
Mile	9:02	2:31
5k	31:28	9:28
5mi	52:28	17:00
10k	1:06:56	21:29
10mi	1:53:02	37:36
Half	2:30:59	51:35

Recent Pictures

2021 Targets	Set your targets
BIKE 4000 RUN 1500 SWIM 150

Recent Threads
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Buddies (10)

Followers (1)

Badges Collected	See available badges
+ 159 others

Best Times
Best WAVA

Dist	Races	PB	1989	2004	2006	2007	2008	2009	2010	2011	2012	2013	2016	2017	2018	2019
800m	1	3:23 6:48/mi								3:23
5km	18	21:56 7:04/mi		21:56				22:27	24:57	22:47	24:36		25:42	27:37	26:39	26:24
6km	3	30:09 8:05/mi						30:09	43:26
8km	1	40:53 8:13/mi						40:53
5mi	3	35:54 7:11/mi		35:54				38:52
10km	11	47:28 7:38/mi			47:57	47:59	48:46	47:28		50:08			53:46	56:23	57:07
10mi	7	1:14:54 7:29/mi		1:14:54			1:20:50	1:19:22		1:17:39		1:31:14			1:32:30	1:35:10
13.1mi	10	1:37:43 7:28/mi		1:37:43				1:44:12	1:50:34	1:46:08			1:56:43
20mi	1	2:51:59 8:36/mi								2:51:59
26.2mi	11	3:08:05 7:11/mi	3:08:05	3:27:22	3:30:19		3:38:22	3:41:30		3:37:21		3:44:02			4:19:18
35mi	1	5:16:27 9:02/mi					5:16:27
45mi	1	7:54:00 10:32/mi							7:54:00
50mi	1	9:55:40 11:55/mi			9:55:40

2019		Result	WAVA	Distance
8 Dec	Sneyd Striders Pudding Run	1:35:10	72.90	10mi
21 Sep	Ironman Italy	1:39:48 / 7:20:21 / 4:49:31	0.00	2.4miles/112miles/26.2miles
14 Apr	Boston Marathon UK		0.00	26.2mi
23 Feb	Heslington parkrun	26:24	74.78	5km
2018		Result	WAVA	Distance
9 Dec	Sneyd Striders 10m Christmas Pudding Run	1:32:30	73.91	10mi
8 Jul	Wythall and Hollywood 10k	57:07	71.96	10km
5 May	Heslington parkrun	26:39	73.13	5km
15 Apr	Boston Marathon UK	4:19:18	71.97	26.2mi
7 Apr	Cannon Hill parkrun, Birmingham	26:42	72.99	5km
2017		Result	WAVA	Distance
30 Dec	Cannon Hill parkrun, Birmingham	27:37	70.57	5km
5 Nov	Conductive Education Lets Move It	56:23	71.87	10km
25 Jun	Wythall and Hollywood 10k	58:35	69.18	10km
2016		Result	WAVA	Distance
23 Apr	Brueton parkrun	25:42	73.93	5km
10 Apr	Ronnie Bowker foundation 10k. Cannon Hill Park, Birmingham	53:46	74.33	10km
26 Mar	IAAF World Half Marathon Championships	1:56:43	74.16	13.1mi
19 Mar	Cannon Hill parkrun, Birmingham	26:13	72.47	5km
2013		Result	WAVA	Distance
8 Dec	Sneyd Striders Xmas Pudding Run	1:31:14	69.86	10mi
20 Oct	Yorkshire Marathon		0.00	26.2mi
21 Apr	London Marathon	3:44:02	77.43	26.2mi
2012		Result	WAVA	Distance
14 Apr	Cannon Hill parkrun	24:36	73.56	5km
2011		Result	WAVA	Distance
20 Nov	Leeds Abbey Dash	1:03:50	58.56	10km
6 Nov	Conductive Education 10K	50:30	74.02	10km
11 Sep	Lake Vyrnwy Half Marathon	1:51:37	72.49	13.1mi
8 May	Shakespeare Marathon	3:38:24	77.25	26.2mi
5 May	MVT&F league south	3:23	68.71	800mi
23 Apr	Cannon Hill parkrun	22:47	78.50	5km
10 Apr	Paris Marathon	3:37:21	77.63	26.2mi
2 Apr	Cannon Hill parkrun	23:18	76.75	5km
27 Mar	Thirsk 10	1:17:39	78.87	10mi
13 Mar	Ashby 20	2:51:59	72.92	20mi
6 Mar	Droitwich Half Marathon	1:46:08	76.24	13.1mi
26 Feb	Cannon Hill parkrun	24:20	73.50	5km
12 Feb	Cannon Hill parkrun	24:28	73.09	5km
12 Feb	Birmingham and District XC League Race 4 (Ladies) Bournville	37:26	57.33	6km
29 Jan	Cannon Hill parkrun	24:32	72.90	5km
23 Jan	Telford 10k	50:08	74.56	10km
2010		Result	WAVA	Distance
12 Dec	Bedford Harriers Half Marathon	1:54:07	70.90	13.1mi
30 Oct	Birmingham and District XC League Race 1 (Ladies) Leamington	43:26	48.84	6km
24 Oct	Birmingham Half Marathon	1:56:29	68.57	13.1mi
16 Oct	Cannon Hill parkrun	24:57	70.85	5km
2 Oct	Cannon Hill parkrun	25:28	69.41	5km
18 Sep	Cannon Hill parkrun	26:06	67.72	5km
7 Mar	Bath Half	1:50:34	72.24	13.1mi
16 Jan	Country to Capital	7:54:00	69.08	45mi
2009		Result	WAVA	Distance
18 Oct	Abingdon Marathon	3:44:06	73.28	26.2mi
13 Sep	Lake Vyrnwy Half Marathon	1:46:13	74.24	13.1mi
9 Aug	World Masters Athletics mararhon	3:41:30	74.14	26.2mi
2 Aug	World Masters Athletics	23:01	75.92	5km
10 May	Hinckley/Bosworth Half	1:58:28	66.57	13.1mi
4 May	Coventry May Day 5	38:52	74.34	5mi
26 Apr	Shakespeare Marathon	3:46:35	72.48	26.2mi
19 Apr	Conductive Education 5k	22:27	77.83	5km
10 Apr	Maidenhead Easter 10	1:19:22	75.21	10mi
5 Apr	White Horse Half Marathon		0.00	13.1mi
15 Mar	Silverstone Half Marathon	1:44:12	75.68	13.1mi
8 Mar	Florette Fradley 10k	47:28	76.76	10km
24 Jan	Midland Cross Country Champs (Senior Women)	40:53	70.27	8km
17 Jan	Midland ladies cross country league - race 3	30:09	69.55	6km
1 Jan	Coventry Godiva Harriers New Year 5	38:54	74.28	5mi
2008		Result	WAVA	Distance
21 Dec	Telford 10k	48:46	74.72	10km
14 Dec	Sneyd Striders Xmas Pudding Run	1:20:50	73.84	10mi
30 Nov	XXV Firenze Marathon	3:38:22	74.21	26.2mi
17 Feb	Draycote Water 35	5:16:27	69.73	35mi
2007		Result	WAVA	Distance
11 Mar	Florette Fradley 10K	47:59	74.07	10km
2006		Result	WAVA	Distance
9 Dec	Rowbotham Round Rotherham 50	9:55:40	58.70	50mi
26 Nov	Leeds Abbey Dash	47:57	73.22	10km
23 Apr	London Marathon	3:30:19	75.08	26.2mi
2004		Result	WAVA	Distance
8 Jul	Rowheath Harriers 5k series	21:56	75.33	5km
23 Jun	Midsummer 5	35:54	75.85	5mi
9 May	Hinckley Dog & Hedgehog Half Marathon	1:37:43	75.88	13.1mi
18 Apr	London Marathon	3:27:22	74.24	26.2mi
4 Apr	sandy ten	1:14:54	74.93	10mi
1989		Result	WAVA	Distance
23 Apr	London Marathon	3:08:05	72.53	26.2mi

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	0	0	0	4.7	2.9	0	0	0	0	0	0	0	7.7
2021	131	139	111	91	15	0	0	0	0	0	0	0	488
2021	158	97	145	207	49	0	0	0	0	0	0	0	656
2020	14.2	12	6.2	0	2.1	4.2	9.1	8.5	4	8.3	0.8	7.5	76.8
2020	156	154	207	104	83	76	16	74	74	120	128	108	1300
2020	238	340	249	154	470	175	636	342	229	137	141	88	3200
2019	11.2	6.2	7.8	7	10.7	16.6	25	19.3	7.6	11.3	7.6	10.3	140.6
2019	120	138	142	82	75	103	120	168	84	55	100	141	1329
2019	250	146	84	243	321	262	395	405	284	207	173	188	2959
2018	12.7	13.7	13.3	7.1	10.8	8	16.9	13.3	13.2	5.8	10.6	14.5	140
2018	133	110	188	83	137	94	107	113	117	49	109	159	1400
2018	203	222	231	328	541	753	471	374	452	158	138	170	4043
2017	10.4	3.7	5.7	10.7	22.3	28.2	7.3	4.8	11.9	16.4	11.4	13.2	146
2017	138	24	106	114	92	80	168	149	99	122	140	111	1343
2017	0	0	0	0	0	0	0	0	82	271	190	132	675
2016	0.9	1.1	0.7	6.9	5.4	3.4	7.7	4	6.5	2.3	11.7	8.1	58.6
2016	136	168	141	130	149	90	98	63	77	78	101	120	1351
2016	0	0	0	0	0	0	0	0	0	0	13	0	13
2015	0	0	0	0	0	0.9	0.9	0.3	0	0	1.7	0.3	4
2015	106	114	120	103	100	124	86	50	143	150	140	126	1364
2014	0	0	0	0	1.1	0.8	3.7	0.8	0	0	0	0	6.4
2014	215	176	311	94	6	22	1	54	42	22	9	57	1010
2013	219	285	301	178	207	161	143	208	63	29	162	113	2070
2012	132	189	249	161	97	125	67	96	194	193	171	103	1777
2011	0	0	0	0	0	0	0	1	0	0	0	0	1
2011	315	282	310	145	107	119	303	196	319	252	240	51	2639
2011	0	0	0	0	0	0	18	0	0	0	0	0	18
2010	181	259	205	21	2	88	163	137	188	234	267	220	1964
2009	300	302	361	159	159	303	317	150	301	112	218	322	3001

Mon 12th Apr Apr 12	Tue 13th Apr Apr 13	Wed 14th Apr Apr 14	Thu 15th Apr Apr 15	Fri 16th Apr Apr 16	Sat 17th Apr Apr 17	Sun 18th Apr Apr 18
0mi, 37:30 Cross-Training - Other Back to CP. session too short and too easy, mainly upper body, plus deadlifts with hex bar Add a comment 0.7mi, 30:11 Swimming - General First swim back, and first swim with new watch. Got 3 lengths wrong ( seemed to spilt lengths, though none where I stopped?.. and giving total time as moving time Split Summary === 1) 0.76m - 45:01(59:08/m) 108/142bpm Add a comment 0.5mi, 7:51 Running - General Last half mile round lake, Mango too tired to want to run, and path too crowded Split Summary === 1) 0.47m - 8:06(17:22/m) 104/119bpm 142/178rpm Add a comment 6.4mi, 1:23:20 Running - General Arrow valley with Phil and 🐶🐶 Split Summary === 1) 1m - 14:05(14:05/m) 106/127bpm 85/89rpm 148/148W 4.26/5.62mph 2) 1m - 13:18(13:19/m) 118/137bpm 86/91rpm 161/161W 4.51/6.19mph 3) 1m - 12:39(12:40/m) 120/144bpm 87/90rpm 162/162W 4.74/5.86mph 4) 1m - 13:47(13:47/m) 115/126bpm 84/91rpm 150/150W 4.35/7.32mph 5) 1.08m - 13:20(12:21/m) 113/127bpm 86/91rpm 168/168W 4.86/5.95mph 6) 1.07m - 12:54(12:07/m) 118/133bpm 88/91rpm 176/176W 4.95/7.34mph 7) 0.35m - 4:43(13:18/m) 108/116bpm 83/89rpm 145/145W 4.52/6.29mph 8) 0.04m - 53(23:42/m) 95/95bpm 56/61rpm 98/98W 2.55/3.36mph Add a comment	-	7mi, 1:51:01 Running - General Split Summary === 1) 1m - 13:25(13:26/m) 79/134bpm 84/86rpm 149/149W 4.47/5.26mph 2) 1m - 12:39(12:40/m) 118/147bpm 86/91rpm 154/154W 4.74/5.57mph 3) 1m - 13:25(13:26/m) 108/118bpm 84/89rpm 150/150W 4.47/5.44mph 4) 1.01m - 15:20(15:08/m) 104/117bpm 80/89rpm 141/141W 3.97/5.37mph 5) 1.39m - 30:14(21:41/m) 94/117bpm 63/86rpm 98/98W 2.77/5.06mph 6) 2.24m - 40:56(18:16/m) 101/117bpm 68/86rpm 118/118W 3.28/5.06mph 7) 1.88m - 36:14(19:19/m) 100/120bpm 65/86rpm 122/122W 3.11/4.49mph 8) 1.89m - 30:06(15:56/m) 107/120bpm 74/89rpm 146/146W 3.77/5.39mph 9) 1.04m - 15:47(15:08/m) 109/120bpm 77/89rpm 151/151W 3.96/5.39mph Add a comment	-	0.8mi, 42:24 Swimming - General Split Summary === 1) 0.75m - 42:23(56:50/m) 105/137bpm Add a comment 0mi, 34:40 Cross-Training - Other Add a comment	-	44.7mi, 3:16:05 Cycling - General Met J and R at Peterbrook, longer route to Waten Waven, short route back Split Summary === 1) 8.88m - 38:46(4:22/m) 132/154bpm 73/126rpm 103/103W 13.74/28.77mph 2) 17.49m - 1:12:49(4:10/m) 122/141bpm 69/173rpm 89/89W 14.41/25.91mph 3) 0.08m - 1:03(13:58/m) 102/112bpm 69/173rpm 4.29/10.69mph 4) 18.04m - 1:23:59(4:39/m) 126/144bpm 72/116rpm 96/96W 12.89/27.22mph 5) 9.66m - 43:01(4:27/m) 127/148bpm 72/159rpm 92/92W 13.48/37.72mph 6) 0.01m - 7(12:31/m) 118/119bpm 72/159rpm 4.9/7.77mph Add a comment
Mon 19th Apr Apr 19	Tue 20th Apr Apr 20	Wed 21st Apr Apr 21	Thu 22nd Apr Apr 22	Fri 23rd Apr Apr 23	Sat 24th Apr Apr 24	Sun 25th Apr Apr 25
0mi, 43:01 Cross-Training - Other Add a comment 0.8mi, 28:57 Swimming - General Lots better, no idea why those really slow swims last week Split Summary === 1) 0.76m - 52:26(1:08:53/m) 100/123bpm Add a comment	34.4mi, 2:21:51 Cycling - General To Springridge and back Split Summary === 1) 17.51m - 1:09:50(3:59/m) 120/139bpm 66/173rpm 85/85W 15.05/28.89mph 2) 0.03m - 17(8:09/m) 120/131bpm 128/128rpm 7.41/17.71mph 3) 23.77m - 1:41:07(4:15/m) 138/153bpm 71/164rpm 105/105W 14.11/27.96mph 4) 0.02m - 9(9:17/m) 136/138bpm 71/164rpm 6.42/11.43mph Add a comment	-	1mi, 40:29 Swimming - General First proper length swim.2 sets concentrating on arms then legs, then 100 easy 100hard 100e 100h 200 e, both hard 100s 2:28 Split Summary === 1) 1.03m - 38:32(37:34/m) 107/134bpm [4019b/mi] 1.6/3.81mph 2) 0.09m - 2:55(33:03/m) 117/136bpm [3868b/mi] 1.82/1.82mph 3) 0m - 56(0/m) 111/135bpm [INFb/mi] 4) 0.08m - 3:03(39:54/m) 107/127bpm [4270b/mi] 1.51/1.64mph 5) 0m - 28(0/m) 108/120bpm [INFb/mi] 6) 0.07m - 3:09(46:05/m) 113/139bpm [5208b/mi] 1.3/1.38mph 7) 0m - 35(0/m) 107/122bpm [INFb/mi] 8) 0.06m - 2:33(40:14/m) 117/132bpm [4707b/mi] 1.49/1.7mph 9) 0m - 40(0/m) 125/132bpm [INFb/mi] 10) 0.12m - 5:55(47:22/m) 133/148bpm [6301b/mi] 1.27/1.52mph 11) 0m - 10(0/m) 124/125bpm [INFb/mi] Add a comment 7mi, 1:31:59 Running - General Split Summary === 1) 1m - 13:36(13:37/m) 81/96bpm [1103b/mi] 83/86rpm 154/154W 4.41/6.34mph 2) 1m - 13:19(13:20/m) 108/129bpm [1439b/mi] 84/89rpm 162/162W 4.5/7.8mph 3) 1m - 13:02(13:03/m) 123/133bpm [1605b/mi] 85/93rpm 156/156W 4.6/6.46mph 4) 1m - 12:27(12:28/m) 129/135bpm [1607b/mi] 86/89rpm 168/168W 4.82/7.06mph 5) 1.04m - 12:58(12:26/m) 126/136bpm [1566b/mi] 86/89rpm 170/170W 4.83/6.72mph 6) 1.12m - 15:47(14:05/m) 125/137bpm [1761b/mi] 81/95rpm 154/154W 4.26/5.86mph 7) 1.29m - 16:42(12:55/m) 127/140bpm [1640b/mi] 84/91rpm 167/167W 4.65/6.87mph Add a comment	0mi, 37:46 Cross-Training - Other Add a comment	6.6mi, 1:17:10 Running - General Split Summary === 1) 1m - 12:59(12:59/m) 107/160bpm [1390b/mi] 83/88rpm 156/156W 4.62/6.4mph 2) 0.73m - 8:18(11:22/m) 116/126bpm [1319b/mi] 86/89rpm 178/178W 5.28/5.83mph 3) 0.31m - 3:33(11:37/m) 124/130bpm [1440b/mi] 86/89rpm 194/194W 5.17/6.65mph 4) 1m - 10:25(10:26/m) 123/133bpm [1282b/mi] 87/89rpm 193/193W 5.75/6.72mph 5) 1.4m - 14:17(10:10/m) 124/137bpm [1261b/mi] 88/89rpm 193/193W 5.9/6.72mph 6) 1m - 10:45(10:45/m) 122/137bpm [1312b/mi] 85/90rpm 186/186W 5.58/6.59mph 7) 0.67m - 7:39(11:23/m) 121/134bpm [1378b/mi] 85/91rpm 182/182W 5.27/6.39mph 8) 0.08m - 1:34(20:40/m) 99/130bpm [2046b/mi] 57/89rpm 101/101W 2.91/5.08mph 9) 0.23m - 2:41(11:37/m) 124/134bpm [1439b/mi] 87/89rpm 194/194W 5.17/5.69mph 10) 0.51m - 4:29(8:51/m) 146/157bpm [1291b/mi] 90/91rpm 230/230W 6.79/7.31mph 11) 0.17m - 2:37(15:02/m) 127/146bpm [1910b/mi] 76/91rpm 158/158W 3.99/6.67mph 12) 1.42m - 18:39(13:06/m) 122/140bpm [1598b/mi] 82/96rpm 157/157W 4.58/6.49mph Add a comment	61mi, 4:27:40 Cycling - General Hatton Locks, met J and R at Peterbrook Struggling to keep up on hills, then having to make big effort to catch up Split Summary === 1) 7.22m - 34:11(4:44/m) 123/148bpm [582b/mi] 86/199rpm 2/2W 12.68/26.91mph 2) 1.65m - 6:43(4:04/m) 122/128bpm [496b/mi] 79/121rpm 83/83W 14.77/25.41mph 3) 19.15m - 1:21:42(4:16/m) 118/131bpm [504b/mi] 75/171rpm 97/97W 14.06/24.17mph 4) 0.36m - 3:19(9:09/m) 93/121bpm [851b/mi] 51/89rpm 32/32W 6.55/11.5mph 5) 45.7m - 3:18:24(4:20/m) 125/150bpm [543b/mi] 71/199rpm 96/96W 13.82/39.89mph 6) 0.01m - 8(11:18/m) 125/126bpm [1412b/mi] 71/199rpm 5.26/8.45mph Add a comment
Mon 26th Apr Apr 26	Tue 27th Apr Apr 27	Wed 28th Apr Apr 28	Thu 29th Apr Apr 29	Fri 30th Apr Apr 30	Sat 1st May May 1	Sun 2nd May May 2
0mi, 35:04 Cross-Training - Other Add a comment 6.6mi, 1:25:24 Running - General Arrow valley with Phil and 🐶🐶, mainly off road, though lovely dry mud tracks Split Summary === 1) 1m - 12:54(12:54/m) 110/130bpm [1419b/mi] 85/88rpm 164/164W 4.65/6.57mph 2) 1m - 13:11(13:12/m) 116/129bpm [1531b/mi] 85/91rpm 165/165W 4.55/7.03mph 3) 1m - 12:12(12:13/m) 119/144bpm [1454b/mi] 85/89rpm 170/170W 4.91/6.02mph 4) 1m - 12:26(12:27/m) 115/135bpm [1431b/mi] 86/91rpm 157/157W 4.82/6.69mph 5) 1.16m - 15:21(13:13/m) 115/132bpm [1519b/mi] 84/101rpm 159/159W 4.54/6.28mph 6) 1.1m - 14:49(13:28/m) 114/128bpm [1535b/mi] 84/91rpm 160/160W 4.46/6.75mph Add a comment	0.5mi, 19:54 Swimming - General Not feeling the love, short swim Definitely noticing that arms tired from weights yesterday, thought weights was lots better than last week after swim Split Summary === 1) 0.5m - 33:26(1:07:15/m) 96/118bpm [6439b/mi] Add a comment	-	7.2mi, 1:24:10 Running - General 5x (5 mins tempo -9:34-10-09 av 9:48; 2 mins jog; 2 mins hard 8:34-9:25 av 9:05 ) On canal from KN Split Summary === 1) 1m - 13:05(13:06/m) 113/119bpm [1480b/mi] 84/89rpm 162/162W 4.58/7.59mph 2) 1m - 10:46(10:47/m) 126/143bpm [1359b/mi] 86/91rpm 190/190W 5.56/7.92mph 3) 1m - 10:46(10:47/m) 129/143bpm [1390b/mi] 86/91rpm 189/189W 5.57/8.65mph 4) 1m - 11:34(11:35/m) 131/149bpm [1516b/mi] 82/91rpm 171/171W 5.18/8.85mph 5) 1m - 12:12(12:13/m) 135/153bpm [1649b/mi] 81/93rpm 171/171W 4.91/7.54mph 6) 1m - 11:24(11:25/m) 136/151bpm [1553b/mi] 84/91rpm 183/183W 5.26/6.9mph Add a comment	1.1mi, 45:50 Swimming - General Post weights shoulder, and slight pull on R scapula/ rhomboid Split Summary === 1) 1m - 1:06:39(1:06:39/m) 98/125bpm [6517b/mi] 2) 0.09m - 4:59(57:01/m) 106/118bpm [6063b/mi] Add a comment 0mi, 44:27 Cross-Training - Other Add a comment	9mi, 1:58:04 Running - General Canal to. Lane to Rowney Green, down Newbourne Hill, road through Alvechurch . Walked up most of Rowney Hill, shattered by end Wearing heel cups in Innov8s. But heel v sore later on walk Split Summary === 1) 1m - 12:55(12:56/m) 108/125bpm [1397b/mi] 83/97rpm 158/158W 4.64/6.18mph 2) 1m - 12:42(12:42/m) 114/122bpm [1448b/mi] 85/88rpm 158/158W 4.72/6.7mph 3) 1m - 12:39(12:40/m) 120/123bpm [1519b/mi] 85/86rpm 165/165W 4.74/6.42mph 4) 0.02m - 20(15:20/m) 117/118bpm [1793b/mi] 75/84rpm 154/154W 3.95/4.89mph 5) 0.72m - 8:05(11:10/m) 115/122bpm [1284b/mi] 85/86rpm 164/164W 5.37/6mph 6) 1m - 14:03(14:04/m) 118/130bpm [1659b/mi] 79/86rpm 171/171W 4.27/5.85mph 7) 1.06m - 16:04(15:08/m) 118/130bpm [1786b/mi] 77/86rpm 166/166W 3.96/5.72mph 8) 1.16m - 16:09(13:58/m) 112/124bpm [1563b/mi] 79/86rpm 144/144W 4.3/5.82mph 9) 0.79m - 10:43(13:32/m) 113/127bpm [1529b/mi] 81/87rpm 141/141W 4.44/5.82mph 10) 0.15m - 2:58(19:34/m) 101/122bpm [1976b/mi] 56/85rpm 121/121W 3.06/4.41mph 11) 1m - 14:34(14:35/m) 119/128bpm [1735b/mi] 79/88rpm 156/156W 4.12/5.37mph 12) 1.35m - 18:50(14:00/m) 123/131bpm [1722b/mi] 81/88rpm 159/159W 4.29/6.27mph Add a comment	30.4mi, 2:28:07 Cycling - General Split Summary === 1) 8.89m - 40:00(4:30/m) 68/115bpm [306b/mi] 71/118rpm 86/86W 13.34/29.27mph 2) 0.34m - 1:53(5:33/m) 68/82bpm [377b/mi] 57/88rpm 43/43W 10.82/14.41mph 3) 5.84m - 27:47(4:45/m) 58/101bpm [276b/mi] 68/115rpm 74/74W 12.62/30.63mph 4) 15.62m - 1:19:47(5:06/m) 93/132bpm [475b/mi] 71/146rpm 76/76W 11.75/37.1mph 5) 0.01m - 8(10:44/m) 96/97bpm [1030b/mi] 71/146rpm 5.54/7.58mph Add a comment
Mon 3rd May May 3	Tue 4th May May 4	Wed 5th May May 5	Thu 6th May May 6	Fri 7th May May 7	Sat 8th May May 8	Sun 9th May May 9
0mi, 48:41 Cross-Training - Other Add a comment 1mi, 43:55 Swimming - General Disappointing not to be able to,get spl down or speed up Split Summary === 1) 1m - 53:56(53:56/m) 101/128bpm [5432b/mi] 2) 0.06m - 2:54(51:29/m) 101/113bpm [5220b/mi] Add a comment	-	1.2mi, 52:55 Swimming - Pool 2 x500m sets, focusing on arms, then legs, then 2 x 500m straight 13:18 and 13:57. Felt much better and inspired to do whole 2km😊 Add a comment	6.3mi, 1:27:53 Running - General Arrow valley with Phil and 🐶🐶 Split Summary === 1) 1m - 13:21(13:21/m) 85/98bpm [1135b/mi] 84/86rpm 159/312W 4.49/8.05mph 2) 1m - 13:52(13:53/m) 100/126bpm [1388b/mi] 82/89rpm 158/216W 4.32/6.28mph 3) 1m - 13:09(13:09/m) 93/115bpm [1223b/mi] 82/89rpm 157/207W 4.56/6.45mph 4) 1m - 14:01(14:01/m) 87/103bpm [1220b/mi] 81/89rpm 149/228W 4.28/6.38mph 5) 1.09m - 16:10(14:47/m) 92/116bpm [1360b/mi] 78/91rpm 145/206W 4.06/5.98mph 6) 1.22m - 16:06(13:15/m) 87/98bpm [1152b/mi] 82/91rpm 162/241W 4.53/6.95mph Add a comment	0.7mi, 27:20 Swimming - Open Water First OW swim of the year, Arrow valley 11,5 deg, wearing booties, gloves, thermal cap, forehead band and underwetsuit top as well as wetsuit. Only face felt cold and wet 😀😀 Happy to do a second loop. Lovely sunny evening Split Summary === 1) 0.2m - 10:10(50:58/m) 109/145bpm [5556b/mi] 1.18/2.87mph 2) 0.2m - 9:58(49:49/m) 112/146bpm [5579b/mi] 1.2/2.67mph 3) 0.2m - 8:22(41:57/m) 118/128bpm [4950b/mi] 1.43/2.85mph Add a comment 0mi, 54:04 Cross-Training - Other Add a comment 18.9mi, 1:43:51 Cycling - General To CP and back Split Summary === 1) 0m - 15(0/m) 94/97bpm [INFb/mi] 2) 8.29m - 46:59(5:40/m) 111/149bpm [629b/mi] 69/173rpm 68/238W 10.58/29.51mph 3) 10.65m - 56:59(5:21/m) 103/132bpm [551b/mi] 71/143rpm 77/264W 11.22/35.67mph 4) 0.01m - 7(10:26/m) 96/98bpm [1001b/mi] 71/143rpm 5.87/7.95mph Add a comment	-	-

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