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Tiggers mate Roo F65

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Sparkhill Harriers

Races
74
Miles
22316
Miles
666
Miles
12995
Miles
181
WAVA
78.87%
800m
3:23
5k
21:56
5M
35:54
10k
47:28
10M
1:14:54
Half
1:37:43
20M
2:51:59
Mara
3:08:05

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
20th May	General	1.4mi	55:00
20th May	General	5mi	1:05:35
19th May	Strength	0mi	1:05:32
18th May	Intervals	5.3mi	1:05:02
17th May	General	1.2mi	53:29

12 Month Benchmarks	Run	Bike
Mile	8:43	2:27
5k	27:54	9:07
5mi	48:50	14:59
10k	1:00:47	18:58
10mi	1:45:19	31:39
Half	2:18:17	42:00
20mi	3:41:45	1:07:48
Mara	4:55:17	1:35:58

Recent Pictures

2022 Targets	Set your targets
Run 1600 Swim 100

Recent Threads
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Buddies (10)

Badges Collected	See available badges
+ 213 others

Best Times
Best WAVA

Dist	Races	PB	WB	1989	2004	2006	2007	2008	2009	2010	2011	2012	2013	2016	2017	2018	2019	2021
800m	1	3:23 6:48/mi	68.71								3:23 68.71
5km	20	21:56 7:04/mi	78.50		21:56 75.33				22:27 77.83	24:57 70.85	22:47 78.50	24:36 73.56		25:42 73.93	27:37 70.57	26:39 73.13	26:24 74.78	28:22 71.45
6km	3	30:09 8:05/mi	69.55						30:09 69.55	43:26 48.84
8km	1	40:53 8:13/mi	70.27						40:53 70.27
5mi	3	35:54 7:11/mi	75.85		35:54 75.85				38:52 74.34
10km	12	47:28 7:38/mi	76.76			47:57 73.22	47:59 74.07	48:46 74.72	47:28 76.76		50:08 74.56			53:46 74.33	56:23 71.87	57:07 71.96		1:00:15 71.26
10mi	7	1:14:54 7:29/mi	78.87		1:14:54 74.93			1:20:50 73.84	1:19:22 75.21		1:17:39 78.87		1:31:14 69.86			1:32:30 73.91	1:35:10 72.90
13.1mi	10	1:37:43 7:28/mi	76.24		1:37:43 75.88				1:44:12 75.68	1:50:34 72.24	1:46:08 76.24			1:56:43 74.16
20mi	1	2:51:59 8:36/mi	72.92								2:51:59 72.92
26.2mi	12	3:08:05 7:11/mi	77.63	3:08:05 72.53	3:27:22 74.24	3:30:19 75.08		3:38:22 74.21	3:41:30 74.14		3:37:21 77.63		3:44:02 77.43			4:19:18 71.97		4:58:24 65.52
35mi	1	5:16:27 9:02/mi	69.73					5:16:27 69.73
45mi	1	7:54:00 10:32/mi	69.08							7:54:00 69.08
50mi	1	9:55:40 11:55/mi	58.70			9:55:40 58.70

2021		Result	WAVA	Distance
31 Oct	NICE 10k SB	1:00:15	71.26	10km
24 Oct	Newport Marathon SB	4:58:24	65.52	26.2mi
16 Oct	Cannon Hill parkrun, Birmingham SB	28:22	71.45	5km
2 Oct	Cannon Hill parkrun, Birmingham	28:46	70.45	5km
2019		Result	WAVA	Distance
8 Dec	Sneyd Striders Pudding Run SB	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 SB	26:24	74.78	5km
2018		Result	WAVA	Distance
9 Dec	Sneyd Striders 10m Christmas Pudding Run SB	1:32:30	73.91	10mi
8 Jul	Wythall and Hollywood 10k SB	57:07	71.96	10km
5 May	Heslington parkrun SB	26:39	73.13	5km
15 Apr	Boston Marathon UK SB	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 SB	27:37	70.57	5km
5 Nov	Conductive Education Lets Move It SB	56:23	71.87	10km
25 Jun	Wythall and Hollywood 10k	58:35	69.18	10km
2016		Result	WAVA	Distance
23 Apr	Brueton parkrun SB	25:42	73.93	5km
10 Apr	Ronnie Bowker foundation 10k. Cannon Hill Park, Birmingham SB	53:46	74.33	10km
26 Mar	IAAF World Half Marathon Championships SB	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 SB	1:31:14	69.86	10mi
20 Oct	Yorkshire Marathon		0.00	26.2mi
21 Apr	London Marathon SB	3:44:02	77.43	26.2mi
2012		Result	WAVA	Distance
14 Apr	Cannon Hill parkrun SB	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 PB	3:23	68.71	800m
23 Apr	Cannon Hill parkrun SB	22:47	78.50	5km
10 Apr	Paris Marathon SB	3:37:21	77.63	26.2mi
2 Apr	Cannon Hill parkrun	23:18	76.75	5km
27 Mar	Thirsk 10 SB	1:17:39	78.87	10mi
13 Mar	Ashby 20 PB	2:51:59	72.92	20mi
6 Mar	Droitwich Half Marathon SB	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 SB	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 SB	43:26	48.84	6km
24 Oct	Birmingham Half Marathon	1:56:29	68.57	13.1mi
16 Oct	Cannon Hill parkrun SB	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 SB	1:50:34	72.24	13.1mi
16 Jan	Country to Capital PB	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 SB	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 SB	38:52	74.34	5mi
26 Apr	Shakespeare Marathon	3:46:35	72.48	26.2mi
19 Apr	Conductive Education 5k SB	22:27	77.83	5km
10 Apr	Maidenhead Easter 10 SB	1:19:22	75.21	10mi
5 Apr	White Horse Half Marathon		0.00	13.1mi
15 Mar	Silverstone Half Marathon SB	1:44:12	75.68	13.1mi
8 Mar	Florette Fradley 10k PB	47:28	76.76	10km
24 Jan	Midland Cross Country Champs (Senior Women) PB	40:53	70.27	8km
17 Jan	Midland ladies cross country league - race 3 PB	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 SB	48:46	74.72	10km
14 Dec	Sneyd Striders Xmas Pudding Run SB	1:20:50	73.84	10mi
30 Nov	XXV Firenze Marathon SB	3:38:22	74.21	26.2mi
17 Feb	Draycote Water 35 PB	5:16:27	69.73	35mi
2007		Result	WAVA	Distance
11 Mar	Florette Fradley 10K SB	47:59	74.07	10km
2006		Result	WAVA	Distance
9 Dec	Rowbotham Round Rotherham 50 PB	9:55:40	58.70	50mi
26 Nov	Leeds Abbey Dash SB	47:57	73.22	10km
23 Apr	London Marathon SB	3:30:19	75.08	26.2mi
2004		Result	WAVA	Distance
8 Jul	Rowheath Harriers 5k series PB	21:56	75.33	5km
23 Jun	Midsummer 5 PB	35:54	75.85	5mi
9 May	Hinckley Dog & Hedgehog Half Marathon PB	1:37:43	75.88	13.1mi
18 Apr	London Marathon SB	3:27:22	74.24	26.2mi
4 Apr	sandy ten PB	1:14:54	74.93	10mi
1989		Result	WAVA	Distance
23 Apr	London Marathon PB	3:08:05	72.53	26.2mi

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	0	0	0	3	0	0	0	0	0	0	0	0	3
2022	3.6	6.7	11.3	8.2	8.8	0	0	0	0	0	0	0	38.6
2022	150	64	1	0	29	0	0	0	0	0	0	0	244
2022	0	42	246	148	37	0	0	0	0	0	0	0	472
2021	0	17	0	0	0	0	0	0	0	0	15	0	32
2021	0	0	0	4.7	13.7	10.1	9.8	10.5	1.4	0	2.9	0.5	53.6
2021	131	139	111	91	75	71	84	172	201	149	149	153	1525
2021	158	97	145	207	305	245	232	126	100	0	0	0	1615
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	0	0	0	0	0	0	0	30	30
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	0	0	0	0	0	12	105	0	0	0	0	0	116
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 25th Apr Apr 25	Tue 26th Apr Apr 26	Wed 27th Apr Apr 27	Thu 28th Apr Apr 28	Fri 29th Apr Apr 29	Sat 30th Apr Apr 30	Sun 1st May May 1
0mi, 54:43 Cross - Strength Add a comment 0mi, 1:09:06 Cross - Strength Add a comment 0.1mi, 1:00 Run - General Split Summary === 1) 0.06m - 1:19(22:40/m) 81/89bpm [1842b/mi] 161/172rpm Add a comment	8.1mi, 27:46 Bike - Zwift Ramp test lite, got up to 1 min @190w > ftp 144, ie 11 watts higher than 20min test, but probably perfectly reasonable to use for setting next sessions Add a comment	1mi, 1:01:20 Swim - General Split Summary === 1) 0.47m - 19:45(41:39/m) 92/111bpm [3832b/mi] 1.44/3.91mph 2) 0.41m - 17:59(44:03/m) 92/111bpm [4053b/mi] 1.36/1.6mph 3) 0.31m - 13:08(42:58/m) 77/110bpm [3308b/mi] 1.4/1.49mph 4) 0.24m - 10:26(43:30/m) 98/117bpm [4263b/mi] 1.38/1.67mph Add a comment	0mi, 1:42:34 Cross - Strength Add a comment	-	-	-
Mon 2nd May May 2	Tue 3rd May May 3	Wed 4th May May 4	Thu 5th May May 5	Fri 6th May May 6	Sat 7th May May 7	Sun 8th May May 8
0mi, 41:08 Cross - Strength Add a comment 0.4mi, 5:03 Run - General Trial run in CP carpark,amazingly no pain at all, except v slight as I turned Split Summary === 1) 0.16m - 2:09(13:12/m) 108/119bpm [1426b/mi] 84/89rpm 165/208W 4.54/5.87mph 2) 0.14m - 1:28(10:13/m) 94/105bpm [960b/mi] 85/86rpm 210/252W 5.87/7.03mph 3) 0.15m - 1:24(9:07/m) 101/114bpm [921b/mi] 86/89rpm 231/277W 6.57/7.88mph Add a comment 0.9mi, 49:39 Swim - General Split Summary === 1) 0.44m - 17:10(38:48/m) 104/123bpm [4035b/mi] 1.55/1.97mph 2) 0.65m - 31:24(48:35/m) 114/140bpm [5539b/mi] 1.23/1.54mph 3) 0m - 1:04(0/m) 119/132bpm [INFb/mi] Add a comment 0mi, 1:06 Cross - General 1min cold shower 😀 Add a comment	-	1mi, 39:09 Swim - General Inc 5x 200m increasing cadence from 1.2 - 1.0. 5:24: 5:11; ?; 5:00; 5.04 , so good improvement on last time Split Summary === 1) 0.43m - 16:40(38:26/m) 102/120bpm [3920b/mi] 1.56/1.85mph 2) 0.79m - 33:01(41:46/m) 104/124bpm [4344b/mi] 1.44/1.87mph Add a comment 0.9mi, 10:42 Run - General 10mins inc some slightly faster bits, maybe just feel knee towards end, and stiff at first Split Summary === 1) 0.24m - 3:07(12:46/m) 89/104bpm [1136b/mi] 83/85rpm 169/209W 4.7/6.23mph 2) 0.22m - 2:55(13:16/m) 85/92bpm [1127b/mi] 84/86rpm 171/197W 4.52/4.93mph 3) 0.14m - 1:26(10:07/m) 86/89bpm [870b/mi] 86/89rpm 208/250W 5.92/7.12mph 4) 0.01m - 12(20:07/m) 84/86bpm [1690b/mi] 82/85rpm 103/189W 2.99/5.31mph 5) 0.19m - 2:11(11:40/m) 85/87bpm [992b/mi] 84/89rpm 182/215W 5.14/6.22mph 6) 0.06m - 39(10:34/m) 87/90bpm [919b/mi] 88/89rpm 204/233W 5.66/6.79mph 7) 0.01m - 8(8:56/m) 89/89bpm [796b/mi] 89/89rpm 220/226W 6.59/6.65mph Add a comment	0mi, 54:29 Cross - Strength Add a comment 1.4mi, 16:00 Run - General In middle of dog walk, divided into 3 sections. All good Split Summary === 1) 0.24m - 3:08(13:18/m) 90/104bpm [1197b/mi] 83/86rpm 141/185W 4.51/6.08mph 2) 0.06m - 1:20(20:38/m) 95/100bpm [1960b/mi] 60/84rpm 111/179W 2.92/5.1mph 3) 0.42m - 5:08(12:11/m) 87/98bpm [1060b/mi] 84/96rpm 163/204W 4.92/5.52mph 4) 0.12m - 3:01(25:17/m) 95/111bpm [2402b/mi] 53/88rpm 114/189W 2.37/4.98mph 5) 0.55m - 7:47(14:05/m) 105/133bpm [1479b/mi] 84/89rpm 161/237W 4.26/6.04mph Add a comment 0mi, 8:26 Cross - General Split Summary === 1) 0m - 30(0/m) 77/82bpm [INFb/mi] 2) 0m - 2:03(0/m) 68/76bpm [INFb/mi] 3) 0m - 2:23(0/m) 82/108bpm [INFb/mi] 4) 0m - 3:29(0/m) 57/88bpm [INFb/mi] Add a comment	0.6mi, 28:21 Swim - Open Water Arrow valley, 1st OW swim of the year, 16.5 deg, full booties, gloves, etc inc neoprene wet vest under wet suit, ( made arms too restricted and v difficult to get off afterwards - maybe if below 13 or 14 deg, but not worth using). But neoprene cap and headband worth while Split Summary === 1) 0.5m - 23:11(46:24/m) 120/158bpm [5569b/mi] 1.29/2.85mph 2) 0.02m - 3:22(2:44:11/m) 109/126bpm [17896b/mi] 0.36/1.43mph Add a comment	1.8mi, 22:01 Run - General Split Summary === 1) 0.4m - 5:13(13:00/m) 86/104bpm [1118b/mi] 83/86rpm 155/186W 4.62/5.83mph 2) 0.81m - 10:05(12:24/m) 86/91bpm [1067b/mi] 86/106rpm 178/237W 4.84/6.33mph 3) 0.2m - 2:05(10:39/m) 87/88bpm [926b/mi] 87/89rpm 193/228W 5.63/7.12mph 4) 0.06m - 52(15:10/m) 87/90bpm [1319b/mi] 73/89rpm 135/191W 3.96/5.67mph 5) 0.31m - 3:45(12:17/m) 89/100bpm [1094b/mi] 85/89rpm 157/217W 4.88/5.65mph Add a comment	36.6mi, 2:47:28 Bike - General Split Summary === 1) 17.59m - 1:18:56(4:29/m) 119/137bpm [534b/mi] 13.37/23.86mph 2) 32.44m - 2:30:57(4:39/m) 127/145bpm [591b/mi] 12.89/26.16mph 3) 0.01m - 8(10:13/m) 119/120bpm [1216b/mi] 5.84/9.26mph Add a comment
Mon 9th May May 9	Tue 10th May May 10	Wed 11th May May 11	Thu 12th May May 12	Fri 13th May May 13	Sat 14th May May 14	Sun 15th May May 15
0mi, 52:44 Cross - Strength Add a comment 4.7mi, 1:06:56 Run - General With Phil and 🐶🐶, ok though knee feeling a bit stiff still Split Summary === 1) 1m - 13:51(13:51/m) 97/122bpm [1344b/mi] 82/89rpm 158/232W 4.33/6.57mph 2) 1m - 14:40(14:41/m) 97/118bpm [1424b/mi] 78/90rpm 141/231W 4.09/6.65mph 3) 1m - 13:48(13:49/m) 115/132bpm [1588b/mi] 83/93rpm 152/237W 4.34/6.65mph 4) 1m - 13:58(13:59/m) 120/129bpm [1678b/mi] 83/89rpm 154/242W 4.29/6.77mph Add a comment	0.8mi, 31:31 Swim - General Split Summary === 1) 0.76m - 46:22(1:00:55/m) 101/133bpm [6143b/mi] Add a comment	-	0mi, 57:08 Cross - Strength Inc 60kg hexbar deadlifts; 4x6reps full press ups Add a comment 2.3mi, 31:58 Run - General Cofton Park with 🥭🐶. Interspersed with walk bits, and inc a few short faster bits Split Summary === 1) 0.11m - 1:42(14:47/m) 81/86bpm [1198b/mi] 82/84rpm 145/208W 4.06/4.56mph 2) 0.01m - 20(25:33/m) 85/87bpm [2171b/mi] 65/82rpm 80/122W 2.34/4.36mph 3) 0.53m - 7:32(14:10/m) 88/102bpm [1246b/mi] 81/89rpm 151/205W 4.24/5.85mph 4) 0.62m - 8:55(14:21/m) 98/130bpm [1406b/mi] 84/91rpm 158/213W 4.18/6.38mph 5) 0.05m - 31(10:01/m) 114/118bpm [1142b/mi] 89/89rpm 193/207W 5.98/6.57mph 6) 0.23m - 3:10(13:58/m) 98/119bpm [1368b/mi] 84/90rpm 148/227W 4.3/6.02mph 7) 0.06m - 33(9:57/m) 121/124bpm [1203b/mi] 90/91rpm 188/195W 6.03/6.38mph 8) 0.04m - 47(21:22/m) 114/123bpm [2436b/mi] 56/88rpm 90/194W 2.81/6.23mph 9) 0.59m - 7:08(12:08/m) 111/140bpm [1347b/mi] 86/91rpm 148/219W 4.95/6.49mph 10) 0.04m - 28(10:44/m) 113/118bpm [1212b/mi] 88/89rpm 132/170W 5.61/6.68mph 11) 0.04m - 45(17:00/m) 115/120bpm [1955b/mi] 72/89rpm 117/176W 3.53/6.55mph Add a comment	1.1mi, 46:44 Swim - Open Water Arrow valley 4 laps, 17 deg sunny evening , without extra neoprene wet vest, but with neoprene cap, and head band, gloves, booties. After Q1st lap felt much more comfortable and as though I was going faster.. Split Summary === 1) 0m - 26(2:54:21/m) 0.32/0.6mph 2) 0.26m - 11:00(42:52/m) 1.4/2.63mph 3) 0.26m - 11:33(43:38/m) 1.38/2.52mph 4) 0.27m - 11:41(43:38/m) 1.38/2.29mph 5) 0.01m - 29(38:54/m) 1.54/1.8mph 6) 0.27m - 12:33(46:00/m) 1.3/2.2mph Add a comment	3.2mi, 32:44 Run - parkrun Cannon Hill parkrun 1st for 13wks Puffing, didn’t feel I could have gone faster, but hr quite low Split Summary === 1) 1m - 10:20(10:20/m) 124/132bpm [1282b/mi] 90/93rpm 201/239W 5.8/6.93mph 2) 1m - 10:18(10:18/m) 137/145bpm [1411b/mi] 90/94rpm 206/249W 5.82/6.97mph 3) 1m - 10:19(10:19/m) 144/146bpm [1486b/mi] 90/91rpm 204/241W 5.81/7.19mph 4) 0.02m - 14(11:44/m) 151/152bpm [1772b/mi] 78/91rpm 200/226W 5.19/5.39mph Add a comment 1.5mi, 19:54 Run - Warm Up Split Summary === 1) 0.61m - 8:04(13:12/m) 107/126bpm [1413b/mi] 85/88rpm 163/192W 4.54/5.47mph 2) 0.21m - 2:01(9:38/m) 128/133bpm [1233b/mi] 88/89rpm 214/299W 6.24/8.35mph 3) 0.13m - 1:34(11:57/m) 122/129bpm [1458b/mi] 82/88rpm 173/227W 5.02/6.38mph 4) 0.13m - 1:40(12:36/m) 118/121bpm [1486b/mi] 84/89rpm 164/183W 4.76/5.5mph 5) 0.21m - 4:05(19:03/m) 102/120bpm [1943b/mi] 62/84rpm 115/162W 3.15/4.95mph 6) 0.06m - 43(12:49/m) 102/113bpm [1307b/mi] 84/91rpm 167/195W 4.7/5.4mph 7) 0.04m - 40(18:30/m) 114/115bpm [2109b/mi] 59/88rpm 129/184W 3.26/5.23mph 8) 0.08m - 57(11:30/m) 114/118bpm [1310b/mi] 85/91rpm 210/290W 5.21/6.49mph 9) 0.01m - 6(13:25/m) 119/119bpm [1596b/mi] 87/88rpm 163/198W 4.62/5.55mph Add a comment	1.9mi, 1:29:35 Swim - General Split Summary === 1) 0.63m - 29:21(46:57/m) 122/137bpm [5728b/mi] 1.28/1.68mph 2) 0.42m - 21:31(51:18/m) 122/145bpm [6259b/mi] 1.17/1.3mph 3) 0m - 19(0/m) 132/137bpm [INFb/mi] 4) 0.19m - 9:05(48:44/m) 121/147bpm [5896b/mi] 1.23/1.42mph 5) 0.62m - 29:18(47:18/m) 127/142bpm [6007b/mi] 1.27/1.49mph Add a comment
Mon 16th May May 16	Tue 17th May May 17	Wed 18th May May 18	Thu 19th May May 19	Fri 20th May May 20	Sat 21st May May 21	Sun 22nd May May 22
0mi, 55:02 Cross - Strength Add a comment 2.7mi, 37:21 Run - Dog Running Cofton Pak with 🥭🐶 Split Summary === 1) 0.48m - 7:08(14:58/m) 85/98bpm [1272b/mi] 83/89rpm 166/232W 4.01/5.7mph 2) 0.01m - 14(23:28/m) 83/86bpm [1948b/mi] 71/83rpm 90/179W 2.51/4.83mph 3) 0.24m - 3:20(13:43/m) 87/95bpm [1194b/mi] 80/89rpm 151/200W 4.38/5.61mph 4) 0.24m - 2:54(11:56/m) 92/110bpm [1098b/mi] 83/89rpm 154/207W 5.03/7.02mph 5) 0.01m - 13(34:52/m) 92/97bpm [3208b/mi] 49/49rpm 57/60W 1.67/1.73mph 6) 0.57m - 8:32(14:55/m) 98/120bpm [1461b/mi] 81/89rpm 157/202W 4.02/5.5mph 7) 0.46m - 6:23(13:59/m) 108/121bpm [1509b/mi] 78/90rpm 152/249W 4.29/5.52mph 8) 0.67m - 8:34(12:46/m) 111/122bpm [1417b/mi] 86/91rpm 147/199W 4.7/6.77mph Add a comment	1.2mi, 53:29 Swim - General Inc 5x200 1,2. 5:34 1.15. 5:32 1.1. 5:22 1.05.5:14 1. 5:09 Split Summary === 1) 0.38m - 14:48(39:26/m) 108/142bpm [4259b/mi] 1.52/1.86mph 2) 0.07m - 2:58(44:12/m) 115/149bpm [5084b/mi] 1.36/1.61mph 3) 0m - 1:24(0/m) 142/157bpm [INFb/mi] 4) 0.12m - 5:37(44:58/m) 115/126bpm [5172b/mi] 1.34/1.6mph 5) 0.13m - 6:41(50:30/m) 113/128bpm [5706b/mi] 1.19/1.54mph 6) 0m - 1:42(0/m) 105/127bpm [INFb/mi] 7) 0.13m - 5:29(43:28/m) 122/146bpm [5303b/mi] 1.38/1.86mph 8) 0m - 4:07(0/m) 94/147bpm [INFb/mi] 9) 0.12m - 5:16(42:23/m) 107/129bpm [4535b/mi] 1.42/1.63mph 10) 0m - 1:06(0/m) 108/123bpm [INFb/mi] 11) 0.12m - 5:12(41:38/m) 107/129bpm [4455b/mi] 1.44/1.77mph 12) 0m - 5:29(0/m) 84/106bpm [INFb/mi] 13) 0.37m - 15:40(42:35/m) 110/138bpm [4685b/mi] 1.41/1.74mph Add a comment	5.3mi, 1:05:02 Run - Intervals Canal from KN inc 6x 5mins 1-2mins walk rec. took till 3rd rep for knee to feel ok (back/ gastric? and patella tendon, aiming at next pr pace ie 10mm, 10:24, 10:08 10:04 9:26 9:49 9:37. Split Summary === 1) 0.26m - 3:30(13:32/m) 99/115bpm [1340b/mi] 84/86rpm 170/219W 4.43/5.71mph 2) 0.66m - 8:22(12:39/m) 110/118bpm [1391b/mi] 85/89rpm 169/227W 4.74/6.14mph 3) 0.03m - 43(23:32/m) 106/113bpm [2495b/mi] 55/85rpm 101/168W 2.54/4.77mph 4) 0.08m - 1:25(17:40/m) 99/104bpm [1750b/mi] 68/88rpm 114/158W 3.4/4.44mph 5) 0.48m - 5:00(10:25/m) 123/128bpm [1280b/mi] 89/90rpm 193/234W 5.77/6.48mph 6) 0.05m - 1:00(21:45/m) 117/128bpm [2545b/mi] 60/89rpm 95/171W 2.75/4.67mph 7) 0.49m - 5:00(10:10/m) 127/134bpm [1290b/mi] 89/91rpm 204/232W 5.91/6.85mph 8) 0.07m - 1:19(19:59/m) 118/134bpm [2359b/mi] 58/89rpm 107/191W 3/5.29mph 9) 0.51m - 5:09(10:12/m) 133/143bpm [1356b/mi] 90/94rpm 176/250W 5.89/7.28mph 10) 0.1m - 2:44(27:40/m) 114/143bpm [3154b/mi] 54/91rpm 69/111W 2.17/3.19mph 11) 0.52m - 5:04(9:43/m) 135/146bpm [1312b/mi] 90/93rpm 193/293W 6.17/8.41mph 12) 0.05m - 1:00(19:52/m) 135/146bpm [2682b/mi] 57/91rpm 99/258W 3.02/7.51mph 13) 0.51m - 5:00(9:50/m) 142/149bpm [1397b/mi] 90/92rpm 210/234W 6.1/6.63mph 14) 0.07m - 1:55(27:32/m) 125/150bpm [3443b/mi] 50/87rpm 70/233W 2.18/6.65mph 15) 0.52m - 5:00(9:41/m) 141/154bpm [1365b/mi] 91/94rpm 203/248W 6.2/7.14mph 16) 0.1m - 2:17(24:01/m) 126/154bpm [3026b/mi] 55/92rpm 83/245W 2.5/6.56mph 17) 0.36m - 4:52(13:27/m) 127/132bpm [1709b/mi] 84/90rpm 159/215W 4.46/6.16mph 18) 0.49m - 5:47(11:52/m) 130/134bpm [1543b/mi] 88/90rpm 165/194W 5.05/5.87mph Add a comment	0mi, 1:05:32 Cross - Strength Split Summary === 1) 0m - 2:49(0/m) 67/72bpm [INFb/mi] 2) 0m - 1:02:42(0/m) 70/88bpm [INFb/mi] Add a comment	1.4mi, 55:00 Swim - General Arrow valley, 5 laps, 19 deg 10:28 10:4810:05 11:25 10:52 Split Summary === 1) 0.27m - 10:13(37:27/m) 135/167bpm [5056b/mi] 1.6/2.55mph 2) 0.28m - 10:49(38:31/m) 137/147bpm [5276b/mi] 1.56/2.67mph 3) 0.01m - 26(41:01/m) 122/127bpm [5005b/mi] 1.44/1.52mph 4) 0.29m - 10:57(37:54/m) 133/155bpm [5040b/mi] 1.58/3.15mph 5) 0.3m - 11:13(36:55/m) 127/141bpm [4688b/mi] 1.62/3.71mph 6) 0m - 17(57:00/m) 121/123bpm [6897b/mi] 1.11/1.51mph 7) 0.29m - 11:46(40:49/m) 130/147bpm [5306b/mi] 1.47/3.19mph 8) 0.01m - 22(49:10/m) 120/122bpm [5901b/mi] 1.24/1.25mph Add a comment 5mi, 1:05:35 Run - General Out and back on canal from home, stables.. slightly faster little bits once I got to tarmac section Split Summary === 1) 1m - 13:40(13:40/m) 86/101bpm [1176b/mi] 82/96rpm 156/273W 4.39/6.09mph 2) 1m - 13:07(13:08/m) 85/102bpm [1116b/mi] 83/88rpm 151/203W 4.57/5.75mph 3) 1m - 12:39(12:35/m) 87/102bpm [1095b/mi] 85/89rpm 159/203W 4.77/5.95mph 4) 0.11m - 1:10(11:03/m) 103/108bpm [1138b/mi] 87/89rpm 181/199W 5.42/5.97mph 5) 0.13m - 1:33(12:21/m) 113/126bpm [1395b/mi] 87/91rpm 170/209W 4.85/5.88mph 6) 1.02m - 12:10(11:56/m) 138/142bpm [1648b/mi] 86/89rpm 169/213W 5.03/6.31mph 7) 1m - 12:49(12:50/m) 138/150bpm [1770b/mi] 84/89rpm 169/217W 4.68/6.31mph 8) 1.01m - 13:37(13:31/m) 135/142bpm [1824b/mi] 82/89rpm 160/220W 4.44/5.58mph Add a comment	-	-

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