Member of the Month?
Each winner receives a £100 ADVANCE PERFORMANCE voucherNominate Tiggers mate Roo
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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 | |
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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...
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Random Q&A | See your Q&A |
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This user has not completed any responses. |
Recent Blogs | |
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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 | |||
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20th May
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General | 1.4mi | 55:00 |
20th May
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General | 5mi | 1:05:35 |
19th May
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Strength | 0mi | 1:05:32 |
18th May
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Intervals | 5.3mi | 1:05:02 |
17th May
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General | 1.2mi | 53:29 |
12 Month Benchmarks | Run | Bike |
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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 | |
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2022 Targets | Set your targets |
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Recent Threads |
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This user has not joined in with any threads recently |
Buddies (10) |
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Badges Collected | See available badges |
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 1989 | 2004 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2016 | 2017 | 2018 | 2019 | 2021 |
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800m | 1 | 3:23
6:48/mi
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68.71 | 3:23 68.71 | ||||||||||||||
5km | 20 | 21:56
7:04/mi
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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
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69.55 | 30:09 69.55 | 43:26 48.84 | |||||||||||||
8km | 1 | 40:53
8:13/mi
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70.27 | 40:53 70.27 | ||||||||||||||
5mi | 3 | 35:54
7:11/mi
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75.85 | 35:54 75.85 | 38:52 74.34 | |||||||||||||
10km | 12 | 47:28
7:38/mi
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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
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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
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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
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72.92 | 2:51:59 72.92 | ||||||||||||||
26.2mi | 12 | 3:08:05
7:11/mi
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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
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69.73 | 5:16:27 69.73 | ||||||||||||||
45mi | 1 | 7:54:00
10:32/mi
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69.08 | 7:54:00 69.08 | ||||||||||||||
50mi | 1 | 9:55:40
11:55/mi
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58.70 | 9:55:40 58.70 |
2021 | Result | WAVA | Distance | |
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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 |
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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
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Tue 26th Apr
Apr 26
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Wed 27th Apr
Apr 27
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Thu 28th Apr
Apr 28
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Fri 29th Apr
Apr 29
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Sat 30th Apr
Apr 30
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Sun 1st May
May 1
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Split Summary
=== 1) 0.06m - 1:19(22:40/m) 81/89bpm [1842b/mi] 161/172rpm ![]() |
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
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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 ![]() |
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Mon 2nd May
May 2
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Tue 3rd May
May 3
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Wed 4th May
May 4
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Thu 5th May
May 5
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Fri 6th May
May 6
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Sat 7th May
May 7
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Sun 8th May
May 8
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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 ![]()
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] ![]()
1min cold shower 😀
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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 ![]()
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 ![]() |
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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 ![]()
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] ![]() |
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 ![]() |
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 ![]() |
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 ![]() |
Mon 9th May
May 9
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Tue 10th May
May 10
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Wed 11th May
May 11
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Thu 12th May
May 12
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Fri 13th May
May 13
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Sat 14th May
May 14
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Sun 15th May
May 15
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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 ![]() |
Split Summary
=== 1) 0.76m - 46:22(1:00:55/m) 101/133bpm [6143b/mi] ![]() |
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Inc 60kg hexbar deadlifts; 4x6reps full press ups
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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 ![]() |
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 ![]() |
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 ![]()
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 ![]() |
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 ![]() |
Mon 16th May
May 16
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Tue 17th May
May 17
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Wed 18th May
May 18
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Thu 19th May
May 19
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Fri 20th May
May 20
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Sat 21st May
May 21
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Sun 22nd May
May 22
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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 ![]() |
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 ![]() |
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 ![]() |
Split Summary
=== 1) 0m - 2:49(0/m) 67/72bpm [INFb/mi] 2) 0m - 1:02:42(0/m) 70/88bpm [INFb/mi] ![]() |
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 ![]()
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 ![]() |
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