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Tiggers mate Roo is a Fetch Supporter!

Tiggers mate Roo F65

About

Race Times

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Mileage

Training

Blog

Sparkhill Harriers

Races
70
Miles
20646
Miles
574
Miles
11046
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

Current Status

has just completed running 50,000 miles

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This user has collected 160 badges.

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2021 Targets

BIKE
4000
RUN
1500
SWIM
150

Set your targets for 2021

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	99	0	0	0	0	0	0	0	0	0	0	0	99
2021	139	0	0	0	0	0	0	0	0	0	0	0	139
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

Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5
3.5mi, 48:00 Running - General Cofton Park with Mango Split Summary === 1) 1.24m - 18:42(15:02/m) 112/130bpm 83/97rpm 3.99/5.84mph 2) 2.02m - 29:55(14:50/m) 119/131bpm 83/89rpm 4.05/4.91mph 3) 1.35m - 20:00(14:48/m) 111/126bpm 83/89rpm 4.05/5.53mph Add a comment	14.1mi, 53:47 Cycling - Turbo Trainer Add a comment 7mi, 1:26:21 Running - General Canal out and back to round off the years mileage. Frosty so good on canal that only a surface layer of mud Split Summary === 1) 0.74m - 9:33(12:59/m) 85/105bpm 83/91rpm 4.62/5.53mph 2) 1.23m - 17:00(13:49/m) 113/127bpm 84/89rpm 4.34/5.53mph 3) 1m - 11:55(11:56/m) 128/133bpm 87/89rpm 5.03/6.09mph 4) 1.24m - 13:57(11:17/m) 131/136bpm 87/89rpm 5.32/6.65mph 5) 1.08m - 12:10(11:16/m) 131/136bpm 87/89rpm 5.32/6.65mph 6) 1.21m - 13:32(11:08/m) 132/139bpm 87/91rpm 5.39/6.21mph 7) 1.02m - 11:58(11:45/m) 133/139bpm 87/91rpm 5.1/6.21mph 8) 1.77m - 22:29(12:42/m) 132/138bpm 85/89rpm 4.72/5.41mph 9) 1.74m - 23:09(13:17/m) 129/138bpm 84/89rpm 4.52/5.78mph 10) 1m - 12:46(12:48/m) 128/138bpm 86/89rpm 4.69/6.34mph Add a comment	17.4mi, 1:07:19 Cycling - Turbo Trainer Add a comment	12mi, 2:24:40 Running - Long Run Round the Golfcourse, Agmore Rd, Stoney Lane, Cobley, down into Alvechurch, old Birmingham rd, Hopwood House... Started off sunny, then started snowing, some bits of road where wary of slipping, then ok by last 4-5ml, though tired. Split Summary === 1) 1m - 12:56(12:56/m) 120/130bpm 84/92rpm 4.64/6.21mph 2) 1.01m - 13:28(13:19/m) 129/138bpm 83/92rpm 4.5/6.03mph 3) 1m - 10:35(10:36/m) 126/130bpm 89/92rpm 5.66/6.4mph 4) 0.77m - 8:40(11:15/m) 129/133bpm 87/100rpm 5.33/6.03mph 5) 0.57m - 6:12(10:56/m) 128/131bpm 90/101rpm 5.48/6.15mph 6) 1.03m - 11:48(11:26/m) 131/139bpm 89/101rpm 5.25/5.9mph 7) 0.71m - 8:11(11:34/m) 134/139bpm 88/92rpm 5.19/5.65mph 8) 0.77m - 10:30(13:34/m) 128/137bpm 80/92rpm 4.42/5.84mph 9) 1m - 10:51(10:53/m) 121/128bpm 88/92rpm 5.52/5.9mph 10) 1.12m - 13:02(11:40/m) 125/132bpm 88/92rpm 5.14/5.9mph 11) 1.1m - 13:48(12:32/m) 127/134bpm 83/92rpm 4.78/5.78mph 12) 1m - 12:39(12:40/m) 127/134bpm 83/89rpm 4.74/5.78mph 13) 1m - 12:26(12:28/m) 121/133bpm 83/92rpm 4.82/5.78mph 14) 1.07m - 13:38(12:44/m) 124/133bpm 84/91rpm 4.71/5.84mph 15) 1.03m - 12:31(12:06/m) 128/140bpm 85/92rpm 4.96/6.21mph Add a comment	14.6mi, 48:17 Cycling - Turbo Trainer Zwift, easy short session, 5 x 5 mins Z2, different cadences Add a comment 3mi, 35:14 Running - General Short loop, bottom of bridlepath very muddy, but wet mud, Split Summary === 1) 1.02m - 12:03(11:46/m) 140/172bpm 84/91rpm 5.1/6.98mph 2) 1.05m - 13:28(12:49/m) 115/178bpm 84/88rpm 4.68/5.84mph Add a comment	12.6mi, 48:11 Cycling - Turbo Trainer Zwift easy session, varying cadence Add a comment 6.5mi, 1:13:21 Running - General Arrow valley, on my own, mostly east to moderate but inc 0.4ml hard 9:27/144 hr Legs feeling tired now Split Summary === 1) 1m - 12:13(12:15/m) 86/89bpm 85/89rpm 4.9/6.71mph 2) 1m - 11:27(11:25/m) 114/174bpm 87/95rpm 5.26/6.09mph 3) 1.07m - 12:22(11:31/m) 128/136bpm 88/95rpm 5.21/6.34mph 4) 1.76m - 19:56(11:21/m) 132/139bpm 88/95rpm 5.29/6.4mph 5) 1.07m - 12:01(11:17/m) 135/139bpm 89/91rpm 5.32/6.4mph 6) 0.33m - 3:45(11:17/m) 131/136bpm 89/92rpm 5.32/5.97mph 7) 0.59m - 6:34(11:13/m) 137/140bpm 89/95rpm 5.35/5.97mph 8) 0.5m - 4:43(9:26/m) 144/147bpm 91/95rpm 6.36/8.08mph 9) 0.38m - 4:09(11:01/m) 135/147bpm 89/92rpm 5.44/6.03mph 10) 0.84m - 9:37(11:26/m) 131/139bpm 89/92rpm 5.25/5.84mph Add a comment	14.7mi, 54:28 Cycling - Turbo Trainer Zwift strength session 10x 10 secs, max 399w, av of reps mostly over 300w Add a comment 3.3mi, 45:49 Running - General Round the park with 🐶 Split Summary === 1) 1.28m - 18:34(14:29/m) 115/130bpm 84/86rpm 4.15/6.77mph 2) 1.19m - 17:28(14:44/m) 119/130bpm 82/86rpm 4.07/5.65mph 3) 1.08m - 15:51(14:40/m) 115/127bpm 81/87rpm 4.09/5.41mph Add a comment
Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12
-	6mi, 1:14:34 Running - Hill Work Kenyan hills in Cofton Park, 4x10mins Worked v well Split Summary === 1) 0.99m - 14:21(14:28/m) 105/167bpm 83/89rpm 4.15/5.59mph 2) 0.98m - 10:43(10:55/m) 134/169bpm 87/89rpm 5.5/6.84mph 3) 1.06m - 11:54(11:14/m) 134/169bpm 86/89rpm 5.34/6.84mph 4) 0.21m - 2:57(14:10/m) 129/142bpm 82/87rpm 4.23/6.03mph 5) 0.94m - 11:39(12:24/m) 145/154bpm 86/89rpm 4.84/6.4mph 6) 0.29m - 4:42(16:29/m) 122/147bpm 82/89rpm 3.64/5.59mph 7) 1.29m - 14:24(11:09/m) 147/154bpm 88/91rpm 5.38/6.28mph 8) 0.11m - 2:13(19:43/m) 122/152bpm 73/87rpm 3.04/5.9mph 9) 1.03m - 12:24(12:03/m) 141/153bpm 86/91rpm 4.98/6.46mph 10) 1m - 12:53(12:54/m) 123/141bpm 86/89rpm 4.65/5.53mph Add a comment	0mi, 45:00 Cross-Training - Weights It’s home session of Lockdown #3 Add a comment 20mi, 1:20:00 Cycling - Turbo Trainer Zwift, ramp test light, but only manage 130w (not completing 170 for 1 min), then tried z2 session but gave up after 10 mins, but fine when repeated it later, even with ftp set to 140w Add a comment	5.9mi, 1:19:44 Running - General Bit of everything with 🐶, Misty and cold, ground mostly a bit frozen Split Summary === 1) 1.27m - 17:27(13:44/m) 113/129bpm 83/89rpm 4.37/5.59mph 2) 1.13m - 15:51(14:03/m) 118/126bpm 84/89rpm 4.27/5.41mph 3) 1.54m - 20:55(13:32/m) 120/126bpm 84/89rpm 4.43/5.41mph 4) 1.26m - 17:44(14:05/m) 119/133bpm 84/88rpm 4.26/5.22mph 5) 1.08m - 15:22(14:17/m) 122/133bpm 83/94rpm 4.2/5.16mph 6) 0.86m - 11:41(13:31/m) 113/131bpm 84/86rpm 4.44/5.34mph 7) 0.64m - 10:04(15:36/m) 110/125bpm 75/91rpm 3.84/5.41mph 8) 1.61m - 24:11(15:04/m) 111/127bpm 80/91rpm 3.98/5.78mph 9) 1.95m - 28:05(14:26/m) 108/127bpm 81/89rpm 4.16/5.78mph Add a comment	3mi, 40:27 Running - General Split Summary === 1) 1m - 12:36(12:37/m) 116/127bpm 85/92rpm 4.76/6.77mph 2) 1.06m - 13:40(12:57/m) 115/124bpm 85/89rpm 4.63/5.84mph 3) 1.08m - 15:46(14:39/m) 104/118bpm 76/89rpm 4.1/5.53mph Add a comment	0mi, 40:00 Cross-Training - Weights Add a comment 6.1mi, 1:14:21 Running - Easy Arrow valley with Phil and 🐶🐶 Split Summary === 1) 1.07m - 13:19(12:28/m) 166/177bpm 86/92rpm 4.81/6.9mph 2) 1m - 11:52(11:53/m) 158/178bpm 86/89rpm 5.05/5.9mph 3) 1m - 12:23(12:22/m) 130/135bpm 86/89rpm 4.85/5.97mph 4) 1.82m - 22:37(12:25/m) 130/135bpm 86/89rpm 4.83/6.03mph 5) 1.01m - 12:34(12:29/m) 130/134bpm 86/89rpm 4.81/6.03mph 6) 0.78m - 9:34(12:20/m) 130/134bpm 86/89rpm 4.86/6.21mph 7) 1.04m - 12:47(12:16/m) 128/133bpm 86/89rpm 4.89/6.21mph 8) 1.11m - 14:10(12:48/m) 126/173bpm 85/89rpm 4.69/5.65mph Add a comment	-
Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19
0mi, 30:00 Cross-Training - Weights Add a comment 6.7mi, 1:14:44 Running - General Road round Lickey, with 2 x 5 mins up, (11:53 and 12:55 pace) 10 mins down Twatling (9:22 pace) 6 x 2 mins on Plymouth Drive (8:44- 9:14 pace) 10 mins down (9: pace Drizzle to rain, felt warmed up and going well by end, but no increase in pace since last time, though hr a little lower, though felt I was working as hard as could Split Summary === 1) 1m - 12:45(12:46/m) 122/138bpm 84/89rpm 4.7/6.96mph 2) 0.42m - 5:00(11:53/m) 144/153bpm 87/92rpm 5.05/6.21mph 3) 0.06m - 1:19(22:47/m) 139/152bpm 56/86rpm 2.62/4.16mph 4) 0.42m - 5:24(12:55/m) 147/152bpm 85/91rpm 4.65/6.28mph 5) 0.2m - 2:36(13:05/m) 122/146bpm 84/86rpm 4.59/6.21mph 6) 1.35m - 12:41(9:22/m) 145/153bpm 90/92rpm 6.41/7.95mph 7) 0.01m - 15(25:09/m) 125/152bpm 90/90rpm 2.35/5.9mph 8) 0.42m - 3:46(9:04/m) 133/149bpm 92/94rpm 6.62/7.64mph 9) 0.02m - 18(18:34/m) 116/149bpm 63/91rpm 3.18/6.34mph 10) 0.43m - 3:57(9:14/m) 133/152bpm 90/92rpm 6.5/8.2mph 11) 0.01m - 13(18:21/m) 128/152bpm 90/91rpm 3.34/6.4mph 12) 0.23m - 1:59(8:45/m) 133/151bpm 92/94rpm 6.87/7.52mph 13) 0.02m - 25(18:07/m) 116/151bpm 68/93rpm 3.34/6.59mph 14) 0.22m - 2:01(9:04/m) 132/151bpm 91/94rpm 6.63/8.26mph 15) 0.01m - 18(25:25/m) 121/151bpm 90/90rpm 2.39/6.46mph 16) 0.24m - 2:00(8:24/m) 130/152bpm 92/94rpm 7.14/7.89mph 17) 0.27m - 3:32(13:01/m) 125/155bpm 86/92rpm 4.61/6.96mph 18) 1.17m - 10:41(9:10/m) 140/149bpm 90/92rpm 6.55/7.83mph 19) 1.07m - 10:34(9:55/m) 137/149bpm 89/92rpm 6.06/7.83mph 20) 0.95m - 12:28(13:04/m) 126/149bpm 83/91rpm 4.59/6.15mph Add a comment	3.2mi, 7:59 Cycling - General Gave up v quickly 😰 Add a comment	0mi, 33:49 Cross-Training - Other Add a comment 2.1mi, 57:46 Cross-Training - General Split Summary === 1) 1m - 29:08(29:08/m) 104/124bpm 2) 1m - 26:58(26:58/m) 98/124bpm 3) 0.08m - 1:36(21:02/m) 98/104bpm Add a comment 5.6mi, 1:07:11 Running - General Village, Blavckwell, up Linhhurst, down Fiery First time with new watch, Polar Vantage V2 Split Summary === 1) 0.97m - 12:24(12:48/m) 102/130bpm 85/96rpm 164/164W 4.69/6.47mph 2) 1.01m - 12:11(12:06/m) 122/141bpm 85/89rpm 185/185W 4.96/7.57mph 3) 1m - 11:49(11:50/m) 128/135bpm 86/89rpm 184/184W 5.07/6.06mph 4) 1.11m - 13:43(12:22/m) 135/150bpm 86/89rpm 190/190W 4.85/6.05mph 5) 1.01m - 12:09(12:04/m) 137/150bpm 87/91rpm 191/191W 4.97/6.61mph 6) 0.52m - 5:35(10:48/m) 134/153bpm 87/91rpm 161/161W 5.55/6.88mph 7) 0.26m - 2:18(8:45/m) 139/150bpm 90/91rpm 210/210W 6.85/7.44mph 8) 0.94m - 12:10(13:01/m) 132/148bpm 85/91rpm 168/168W 4.61/6.9mph 9) 0.02m - 16(15:54/m) 131/133bpm 55/56rpm 150/150W 3.81/4.52mph Add a comment	3.2mi, 43:40 Running - Dog Running Cofton Park with 🐶 Far to much distraction for Mango, so lots of stopping and starting Split Summary === 1) 1.3m - 17:32(13:27/m) 114/131bpm 84/89rpm 160/160W 4.46/6.35mph 2) 1.59m - 22:41(14:15/m) 116/131bpm 84/88rpm 152/152W 4.21/5.11mph 3) 1.01m - 14:26(14:16/m) 114/137bpm 82/89rpm 143/143W 4.21/5.15mph Add a comment	14mi, 2:52:40 Running - Long Run As 2nd Jan, plus Hopwood Lea End loop. Started well enough, but struggled in last few miles, but surprised that slower than so much last time Summary === 1) 1.02m - 13:26(13:09/m) 114/132bpm 83/89rpm 158/158W 4.56/6.87mph 2) 1m - 13:08(13:08/m) 127/136bpm 86/89rpm 184/184W 4.57/5.83mph 3) 0.82m - 9:06(11:04/m) 124/130bpm 87/89rpm 177/177W 5.42/6.09mph 4) 1m - 10:43(10:44/m) 122/130bpm 88/89rpm 175/175W 5.59/6.19mph 5) 0.53m - 5:40(10:41/m) 120/126bpm 88/89rpm 172/172W 5.61/6.19mph 6) 1m - 11:26(11:26/m) 126/137bpm 87/89rpm 175/175W 5.25/6.53mph 7) 1.33m - 15:14(11:28/m) 126/137bpm 87/89rpm 175/175W 5.23/6.53mph 8) 1m - 11:56(11:56/m) 128/134bpm 86/89rpm 181/181W 5.03/6.53mph 9) 1.04m - 13:27(12:54/m) 133/146bpm 85/89rpm 190/190W 4.65/6.53mph 10) 1.05m - 13:26(12:48/m) 134/146bpm 86/91rpm 187/187W 4.68/5.54mph 11) 1m - 11:32(11:33/m) 118/127bpm 86/89rpm 153/153W 5.2/5.95mph 12) 1.21m - 15:00(12:22/m) 125/133bpm 86/89rpm 165/165W 4.85/5.7mph 13) 0.86m - 10:48(12:30/m) 126/140bpm 86/89rpm 171/171W 4.8/5.61mph 14) 1m - 12:36(12:37/m) 128/140bpm 86/89rpm 171/171W 4.76/5.61mph 15) 1.18m - 14:30(12:15/m) 127/136bpm 87/91rpm 174/174W 4.9/5.59mph 16) 1.12m - 14:25(12:50/m) 129/140bpm 86/89rpm 175/175W 4.67/5.78mph 17) 1m - 13:12(13:13/m) 123/140bpm 83/89rpm 161/161W 4.54/5.78mph 18) 1.04m - 13:05(12:36/m) 125/138bpm 86/91rpm 170/170W 4.76/5.74mph 19) 1m - 12:28(12:28/m) 117/139bpm 86/89rpm 174/174W 4.81/5.83mph Add a comment	0mi, 36:00 Cross-Training - Weights Add a comment 6.1mi, 1:14:50 Running - General Arrow valley with Phil and 🐶🐶 Split Summary === 1) 1.05m - 13:22(12:46/m) 85/92bpm 85/86rpm 158/158W 4.7/5.9mph 2) 1m - 12:27(12:28/m) 88/105bpm 85/86rpm 165/165W 4.81/5.61mph 3) 1.03m - 12:54(12:33/m) 97/124bpm 85/88rpm 169/169W 4.78/6.07mph 4) 1m - 12:29(12:29/m) 86/96bpm 86/89rpm 174/174W 4.8/6.05mph 5) 1.08m - 13:02(12:07/m) 87/95bpm 86/89rpm 170/170W 4.95/6.61mph 6) 1.07m - 13:12(12:18/m) 96/114bpm 85/91rpm 173/173W 4.88/6.23mph Add a comment	18.3mi, 54:00 Cycling - Turbo Trainer Zwift, maybe first time av above 20mph Add a comment
Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24	Mon 25th Jan Jan 25	Tue 26th Jan Jan 26
-	13.1mi, 45:18 Cycling - Turbo Trainer Zwift inc 7 x 10 sec max intervals; highest ever 5 sec (419w) and max ? (423w) Add a comment 4.8mi, 59:28 Running - General 3 x Barnt Green running track 3:03, 2:54, 3:05. ( but av hr a lot lower than last time 17th Dec) Meant to do 6-8 reps but felt like jelly, quite windy, and had to step onto muddy grass to go round 2 pairs of people. Perhaps too soon after breakfast? Split Summary === 1) 1m - 13:23(13:24/m) 113/125bpm 83/86rpm 152/152W 4.48/5.57mph 2) 0.11m - 4:22(38:37/m) 124/138bpm 65/90rpm 57/57W 1.55/7.05mph 3) 0.32m - 3:05(9:47/m) 147/168bpm 89/91rpm 215/215W 6.14/7.27mph 4) 0.14m - 1:43(11:51/m) 116/150bpm 88/91rpm 14/14W 5.05/6.39mph 5) 0.31m - 2:58(9:26/m) 141/152bpm 91/100rpm 226/226W 6.36/7.67mph 6) 0.15m - 2:01(13:25/m) 130/150bpm 86/90rpm 11/11W 4.48/6.47mph 7) 0.31m - 3:09(10:01/m) 140/153bpm 90/100rpm 213/213W 5.99/7.59mph 8) 0.2m - 3:45(18:59/m) 118/152bpm 66/90rpm 7/7W 3.16/6.09mph 9) 1.03m - 13:19(12:54/m) 128/165bpm 86/89rpm 166/166W 4.65/5.64mph Add a comment	13.1mi, 2:46:04 Running - General Out via Hopwood, road to Wasthills, barge horse walk. KingsNorton, back on Rea path Started ok, but legs shot on way back, needed lots of Walkie bits, some long Split Summary === 1) 1m - 12:49(12:50/m) 118/126bpm 84/89rpm 163/163W 4.68/7.95mph 2) 1m - 12:37(12:38/m) 119/133bpm 82/94rpm 166/166W 4.75/6.2mph 3) 1m - 11:03(11:03/m) 128/141bpm 87/91rpm 179/179W 5.43/6.09mph 4) 1m - 11:29(11:30/m) 132/144bpm 87/90rpm 186/186W 5.22/6.06mph 5) 1.02m - 13:46(13:31/m) 127/139bpm 77/89rpm 167/167W 4.44/6.26mph 6) 0.97m - 14:28(14:58/m) 115/139bpm 70/89rpm 157/157W 4.01/5.78mph 7) 1.08m - 13:48(12:48/m) 117/125bpm 80/91rpm 167/167W 4.69/5.78mph 8) 1.33m - 17:26(13:06/m) 114/124bpm 83/91rpm 151/151W 4.58/6.79mph 9) 1.21m - 16:07(13:16/m) 114/124bpm 83/89rpm 153/153W 4.52/6.79mph 10) 1.06m - 12:24(11:42/m) 109/127bpm 87/89rpm 180/180W 5.13/7.26mph 11) 1.13m - 13:47(12:14/m) 105/127bpm 86/89rpm 178/178W 4.9/7.26mph 12) 1.23m - 15:21(12:27/m) 121/129bpm 86/91rpm 172/172W 4.82/6.5mph 13) 1.07m - 14:25(13:28/m) 115/141bpm 83/89rpm 160/160W 4.46/5.34mph 14) 1.46m - 21:36(14:48/m) 116/136bpm 77/91rpm 146/146W 4.06/6.01mph 15) 1m - 14:02(14:03/m) 115/137bpm 75/94rpm 149/149W 4.27/7.03mph 16) 1m - 13:39(13:39/m) 102/134bpm 77/91rpm 154/154W 4.39/5.88mph Add a comment	24.9mi, 1:26:50 Cycling - Turbo Trainer Zwift tempo and 5x 1 mins hard, best min 211w Add a comment	0mi, 30:41 Cross-Training - Other Add a comment 3mi, 1:47:00 Cross-Training - XC Skiing XC skiing to Cofton Park, where snow too soft and balled up on skis so could hardly move, then a few times up and down pavement on Grovelly lane and up Oakfield which was perfect. Only just beginning to get hang of it again 24th Jan 2021, 8:41pm Velociraptor wrote: Actual skiing! Exciting :) Add a comment	2.7mi, 1:17:14 Cross-Training - Skiing Split Summary === 1) 1.42m - 43:00(30:15/m) 102/125bpm 1.98/3.4mph 2) 1.19m - 31:42(26:44/m) 103/121bpm 2.24/4.67mph Add a comment	-

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

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