Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate Ebb |
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Races
73 -
Miles
10835 -
Miles
40 -
Miles
152 -
Miles
93 -
WAVA
60.71% -
Mile
7:43 -
5k
26:45 -
5M
48:46 -
10k
56:05 -
10M
1:32:15 -
Half
2:07:38 -
Mara
5:18:53 -
50k
7:50:45
About Me | |
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I've been a bit of a 'Hit and Miss Runner' but I joined a running club in May 2011 and since then (bar the odd occasional injury break) I've been back running properly and aim for 1,000 miles a year. Usually in the last 20% of the race field, but faster than I used to be!
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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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Canalathon 50k Race Ramble | Mar 2017 |
Plans | Dec 2016 |
The Bluffers Guide to Running | Dec 2016 |
Nothing to Sprout about | Dec 2016 |
Week 2 marathon training and a half marathon PB | Jan 2016 |
Recent Training | |||
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25th Jan
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Intervals | 3.5mi | 35:23 |
24th Jan
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Hill Work | 2.8mi | 35:06 |
24th Jan
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Warm Up | 0.8mi | 11:06 |
24th Jan
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Warm Up | 0.7mi | 8:03 |
23rd Jan
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General | 3mi | 32:10 |
Planned Races | |
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Snake Lane 10 | 26th Feb |
Sledmere Sunset Trail 10k | 9th Jun |
12 Month Benchmarks | Run |
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Mile | 8:34 |
5k | 27:32 |
5mi | 44:48 |
10k | 56:02 |
10mi | 1:31:45 |
Half | 2:10:57 |
20mi | 4:08:02 |
Recent Pictures | |
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2023 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 (5) |
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Followers (6) |
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Badges Collected | See available badges |
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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 | 2007 | 2008 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 |
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1mi | 4 | 7:43
7:43/mi
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60.71 | 8:20 54.27 | 7:59 57.99 | 7:43 60.71 | 8:07 58.42 | |||||||||||
5km | 14 | 26:45
8:37/mi
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58.74 | 39:41 37.25 | 30:57 49.02 | 29:54 51.03 | 29:51 51.81 | 27:47 56.55 | 26:45 58.74 | |||||||||
5mi | 3 | 48:46
9:45/mi
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51.33 | 57:37 42.25 | 48:46 51.31 | 49:27 51.33 | ||||||||||||
10km | 17 | 56:05
9:02/mi
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59.03 | 1:08:30 44.59 | 58:38 52.47 | 57:59 53.06 | 59:28 51.96 | 1:02:43 49.79 | 1:02:28 50.31 | 58:49 53.81 | 58:57 54.55 | 56:38 57.29 | 56:14 58.26 | 56:05 59.03 | ||||
10mi | 4 | 1:32:15
9:14/mi
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58.14 | 1:38:07 52.76 | 1:35:36 55.05 | 1:42:57 51.12 | 1:32:15 58.14 | |||||||||||
20km | 5 | 2:24:04
11:36/mi
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46.52 | 2:38:43 39.74 | 2:30:11 42.23 | 2:24:04 46.52 | 2:38:25 42.75 | |||||||||||
13.1mi | 21 | 2:07:38
9:45/mi
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55.52 | 2:20:26 47.26 | 2:31:53 43.70 | 2:18:38 48.11 | 2:16:13 49.52 | 2:14:21 50.21 | 2:12:57 51.07 | 2:18:51 50.07 | 2:10:43 53.67 | 2:20:34 50.41 | 2:07:38 55.52 | 2:11:46 54.35 | ||||
26.2mi | 4 | 5:18:53
12:10/mi
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42.93 | 5:48:57 38.85 | 5:18:53 42.93 | 5:47:56 40.69 | 6:22:30 37.01 | |||||||||||
50km | 1 | 7:50:45
15:09/mi
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36.08 | 7:50:45 36.08 |
Date | Planned Races | Distance | ||
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9 Jun | Sledmere Sunset Trail 10k Confirmed | 10km | ||
26 Feb | Snake Lane 10 Confirmed | 10mi | ||
2023 | Result | WAVA | Distance | |
15 Jan | Brass Monkey Half Marathon SB | 2:11:46 | 54.35 | 13.1mi |
8 Jan | Round Sheffield Run Multi-Stage Race SB | 2:38:25 | 42.75 | 20km |
2022 | Result | WAVA | Distance | |
4 Dec | Percy Pud 10K PB | 56:05 | 59.03 | 10km |
26 Jun | Round Sheffield Run PB | 2:24:04 | 46.52 | 20km |
7 Jun | Team Manvers 1 mile time trial SB | 8:07 | 58.42 | 1mi |
27 Feb | Snake Lane 10 PB | 1:32:15 | 58.14 | 10mi |
16 Jan | Brass Monkey Half Marathon PB | 2:07:38 | 55.52 | 13.1mi |
9 Jan | Round Sheffield Run | 2:27:43 | 45.37 | 20km |
2021 | Result | WAVA | Distance | |
12 Dec | Bolsover 10KM | 58:20 | 56.16 | 10km |
5 Dec | Percy Pud 10K SB | 56:14 | 58.26 | 10km |
28 Nov | Clowne Half Marathon SB | 2:20:34 | 50.41 | 13.1mi |
20 Nov | Cusworth Hall parkrun | 29:17 | 54.14 | 5km |
31 Oct | Worksop Half Marathon | 2:24:06 | 49.18 | 13.1mi |
17 Oct | Yorkshire Coast 10K | 58:31 | 55.99 | 10km |
2 Oct | The Doctor K Cup | 34:03 | 46.56 | 5km |
26 Sep | Run for All Sheffield Half Marathon | 2:26:04 | 48.51 | 13.1mi |
11 Sep | Portrush parkrun | 30:15 | 52.41 | 5km |
30 Aug | Dronfield Town FC 10k | 1:03:21 | 51.71 | 10km |
21 Aug | Cusworth Hall parkrun | 30:18 | 52.32 | 5km |
11 Jun | Virtual March mile PB | 7:43 | 60.71 | 1mi |
13 Mar | Fake parkrun PB | 26:45 | 58.74 | 5km |
2020 | Result | WAVA | Distance | |
17 Oct | The Doctor K Cup SB | 27:47 | 56.55 | 5km |
22 Aug | Fetch Virtual Weekend 10k SB | 56:38 | 57.29 | 10km |
15 Aug | Fetch Virtual Weekend Half Marathon SB | 2:10:43 | 53.67 | 13.1mi |
6 Jun | Fetch Virtual Weekend 10 Mile SB | 1:42:57 | 51.12 | 10mi |
5 May | Sir Roger Bannister 4 minute mile Anniversary - 1 mile Virtual time trial. SB | 7:59 | 57.99 | 1mi |
22 Feb | Cusworth Hall parkrun | 28:10 | 55.33 | 5km |
8 Feb | Cusworth Hall parkrun | 28:34 | 54.55 | 5km |
12 Jan | Brass Monkey Half Marathon | 2:16:38 | 50.88 | 13.1mi |
2019 | Result | WAVA | Distance | |
17 Nov | Tadcaster 10 - The Tad 10 SB | 1:35:36 | 55.05 | 10mi |
27 Oct | Worksop Half Marathon SB | 2:18:51 | 50.07 | 13.1mi |
29 Sep | Yorkshire Coast 10K SB | 58:57 | 54.55 | 10km |
2018 | Result | WAVA | Distance | |
29 Nov | Manvers 5 mile club time trial SB | 49:27 | 51.33 | 5mi |
3 Nov | Doncaster parkrun SB | 29:51 | 51.81 | 5km |
22 Apr | London Marathon SB | 6:22:30 | 37.01 | 26.2mi |
6 Feb | Team Manvers 1 mile time trial SB | 8:20 | 54.27 | 1mi |
2017 | Result | WAVA | Distance | |
22 Oct | Yorkshire Coast 10K SB | 58:49 | 53.81 | 10km |
8 Oct | Yorkshire Marathon SB | 5:47:56 | 40.69 | 26.2mi |
17 Sep | Tadcaster 10 - The Tad 10 SB | 1:38:07 | 52.76 | 10mi |
3 Sep | ABP Humber Coastal half marathon | 2:24:50 | 47.22 | 13.1mi |
29 Jul | Manvers Dusk Till Dawn | 0.00 | 3.21mi | |
1 Jun | Manvers 5k Club Handicap - Race 3 | 32:46 | 46.57 | 5km |
4 May | Manvers 5k Club Handicap - Race 2 SB | 29:54 | 51.03 | 5km |
6 Apr | Manvers 5k Club Handicap | 30:00 | 50.86 | 5km |
26 Mar | Canalathon 50km PB | 7:50:45 | 36.08 | 50km |
15 Jan | Brass Monkey Half Marathon SB | 2:12:57 | 51.07 | 13.1mi |
2016 | Result | WAVA | Distance | |
18 Dec | Elsecar 5 Mile Trail Santa Dash PB | 48:46 | 51.31 | 5mi |
4 Sep | Sherwood Pines 10k SB | 1:02:28 | 50.31 | 10km |
30 Jul | Manvers Dusk Till Dawn (12 hour race, 5k course) | 0.00 | 5km | |
17 Jan | Brass Monkey Half Marathon SB | 2:14:21 | 50.21 | 13.1mi |
1 Jan | Clumber Park Parkrun SB | 30:57 | 49.02 | 5km |
2015 | Result | WAVA | Distance | |
6 Dec | Edwinstowe 10k SB | 1:02:43 | 49.79 | 10km |
25 Oct | Worksop Half Marathon SB | 2:16:13 | 49.52 | 13.1mi |
28 Jun | Round Sheffield Run SB | 2:30:11 | 42.23 | 20km |
18 Jan | Brass Monkey Half Marathon | 2:21:42 | 47.32 | 13.1mi |
2014 | Result | WAVA | Distance | |
14 Dec | Great Yorkshire Pie-athlon | 0.00 | 6km | |
27 Jul | Sheffield Trail Rush | 0.00 | 15mi | |
2 Jul | Roche Abbey Dash | 0.00 | 4.5mi | |
29 Jun | Round Sheffield Run SB | 2:38:43 | 39.74 | 20km |
25 May | Liverpool Rock N Roll Half Marathon | 2:36:14 | 42.69 | 13.1mi |
19 Jan | Brass Monkey Half Marathon SB | 2:18:38 | 48.11 | 13.1mi |
1 Jan | Cleethorpes New Year's Day 10k SB | 59:28 | 51.96 | 10km |
2013 | Result | WAVA | Distance | |
12 May | Sheffield Half Marathon SB | 2:31:53 | 43.70 | 13.1mi |
1 Jan | Cleethorpes New Year's Day 10k SB | 57:59 | 53.06 | 10km |
2012 | Result | WAVA | Distance | |
2 Dec | Percy Pud 10k SB | 58:38 | 52.47 | 10km |
18 Nov | Barnsley 10k | 1:02:31 | 49.21 | 10km |
28 Oct | Worksop Half Marathon SB | 2:20:26 | 47.26 | 13.1mi |
7 Oct | Cusworth 10k | 1:01:30 | 50.02 | 10km |
30 Sep | Robin Hood Half Marathon | 2:20:33 | 47.23 | 13.1mi |
24 Jun | Humber Bridge Half Marathon | 2:23:32 | 46.05 | 13.1mi |
19 May | White Peak Half Marathon | 2:23:15 | 46.14 | 13.1mi |
22 Apr | London Marathon PB | 5:18:53 | 42.93 | 26.2mi |
11 Mar | Silverstone Half Marathon | 2:25:46 | 45.34 | 13.1mi |
1 Jan | Cleethorpes New Year's Day 10K | 1:06:33 | 46.05 | 10km |
2011 | Result | WAVA | Distance | |
3 Jul | Brinsworth 10k SB | 1:08:30 | 44.59 | 10km |
4 Jun | Thurnscoe Dash SB | 57:37 | 42.25 | 5mi |
2008 | Result | WAVA | Distance | |
13 Apr | London Marathon SB | 5:48:57 | 38.85 | 26.2mi |
2007 | Result | WAVA | Distance | |
2 Dec | Liverpool Santa Dash SB | 39:41 | 37.25 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2023 | 70 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 70 |
2022 | 0 | 0 | 0 | 8 | 3 | 0 | 4 | 0 | 0 | 0 | 0 | 0 | 15 |
2022 | 0 | 0 | 0 | 0 | 0.7 | 0.7 | 0 | 0 | 0 | 0 | 0 | 0 | 1.3 |
2022 | 101 | 89 | 68 | 85 | 101 | 97 | 106 | 142 | 102 | 61 | 78 | 55 | 1085 |
2021 | 2 | 0 | 0 | 0 | 0 | 6 | 31 | 0 | 1 | 0 | 0 | 0 | 41 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.1 | 0 | 0 | 0 | 0 | 1.1 |
2021 | 96 | 90 | 96 | 95 | 77 | 48 | 34 | 90 | 88 | 92 | 94 | 116 | 1015 |
2020 | 0 | 0 | 2 | 6 | 3 | 2 | 0 | 2 | 0 | 1 | 2 | 0 | 18 |
2020 | 0 | 0 | 0 | 0 | 0 | 2 | 6.8 | 6.3 | 2 | 0 | 0 | 0 | 17.1 |
2020 | 64 | 76 | 76 | 74 | 77 | 66 | 100 | 85 | 81 | 53 | 75 | 77 | 904 |
2020 | 0 | 0 | 0 | 0 | 15 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 |
2019 | 7 | 72 | 134 | 143 | 90 | 78 | 59 | 73 | 61 | 88 | 59 | 48 | 911 |
2018 | 105 | 104 | 137 | 82 | 81 | 45 | 88 | 70 | 51 | 81 | 74 | 91 | 1009 |
2017 | 116 | 103 | 112 | 77 | 79 | 74 | 107 | 108 | 116 | 95 | 86 | 78 | 1152 |
2016 | 109 | 74 | 92 | 31 | 58 | 80 | 72 | 69 | 66 | 138 | 119 | 96 | 1005 |
2015 | 109 | 83 | 101 | 67 | 67 | 92 | 73 | 80 | 83 | 126 | 54 | 80 | 1015 |
2015 | 0 | 0 | 0 | 47 | 31 | 22 | 7 | 19 | 0 | 0 | 0 | 0 | 127 |
2014 | 0 | 0 | 0 | 0 | 0.2 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 1.2 |
2014 | 99 | 77 | 66 | 80 | 54 | 62 | 73 | 54 | 43 | 74 | 66 | 66 | 813 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 2 | 0 | 0 | 8 |
2013 | 2.8 | 0.9 | 0 | 0 | 0.9 | 3.6 | 2 | 2.8 | 0 | 0 | 0 | 0 | 12.9 |
2013 | 97 | 117 | 124 | 149 | 113 | 58 | 61 | 94 | 84 | 83 | 65 | 66 | 1113 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 3 |
2011 | 0 | 0 | 0 | 0 | 0 | 6 | 3 | 0 | 0 | 0 | 0 | 0 | 9 |
2011 | 0 | 0 | 0 | 10 | 47 | 48 | 14 | 0 | 0 | 0 | 0 | 0 | 119 |
2009 | 14 | 6 | 19 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 42 |
2008 | 2.4 | 1.7 | 1.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5.7 |
2008 | 49 | 92 | 119 | 53 | 3 | 3 | 0 | 0 | 0 | 0 | 11 | 15 | 343 |
2008 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 1 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.8 | 0 | 0 | 0 | 0.4 | 1.2 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 31 | 53 | 44 | 35 | 21 | 52 | 236 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4 | 4 |
Tue 3rd Jan
Jan 3
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Wed 4th Jan
Jan 4
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Thu 5th Jan
Jan 5
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Fri 6th Jan
Jan 6
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Sat 7th Jan
Jan 7
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Sun 8th Jan
Jan 8
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Mon 9th Jan
Jan 9
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Split Summary
=== 1) 0.67m - 7:58(11:51/m) 145/159bpm [1718b/mi] 65cal ![]()
First club training session in ages - eased myself back and took it easy on Chaingang session.
Split Summary === 1) 1m - 13:36(13:36/m) 143/163bpm [1944b/mi] 109cal 2) 0.86m - 9:07(10:35/m) 158/166bpm [1673b/mi] 83cal 4th Jan 2023, 10:38pm
Evangel wrote: Very wise to ease yourself back gently into 'quality' sessions.
[Your team is doing very well, and look in a strong position for possible promotion; hold your breath for another 3 or 4 months!]5th Jan 2023, 8:20pm
Ebb wrote: Despite taking it steadily, I have a slightly sore calf today so I'm resting for the rest of the week as I have a race on Sunday (though I'm running it rather than racing it).
Wednesday have been doing surprisingly well, but it is very tight at the top of the league - and you're right about potentially several months of stress to come! ![]()
Split Summary
=== 1) 0.98m - 16:21(16:41/m) 130/157bpm [2169b/mi] 110cal ![]() |
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Round Sheffield Run - stage times 2:38.
A really enjoyable run with friends though very, very muddy! Split Summary === 1) 1m - 12:17(12:17/m) 123/140bpm [1511b/mi] 85cal 2) 1m - 13:43(13:43/m) 138/162bpm [1893b/mi] 101cal 3) 1m - 14:31(14:31/m) 163/178bpm [2367b/mi] 136cal 4) 1m - 19:17(19:17/m) 148/175bpm [2853b/mi] 134cal 5) 1m - 12:25(12:25/m) 166/179bpm [2060b/mi] 114cal 6) 1m - 14:31(14:31/m) 147/169bpm [2135b/mi] 98cal 7) 1m - 13:53(13:53/m) 141/161bpm [1957b/mi] 93cal 8) 1m - 16:31(16:31/m) 132/161bpm [2181b/mi] 90cal 9) 1m - 15:12(15:12/m) 153/168bpm [2325b/mi] 117cal 10) 1m - 14:51(14:51/m) 174/197bpm [2583b/mi] 150cal 11) 1m - 19:19(19:19/m) 139/183bpm [2684b/mi] 122cal 12) 1m - 16:25(16:25/m) 148/168bpm [2430b/mi] 108cal 13) 1m - 16:33(16:33/m) 139/178bpm [2300b/mi] 104cal 14) 1m - 16:47(16:47/m) 149/176bpm [2501b/mi] 118cal 15) 1m - 15:16(15:16/m) 148/176bpm [2260b/mi] 103cal 16) 0.14m - 1:47(12:59/m) 159/166bpm [2065b/mi] 14cal |
Split Summary
=== 1) 1m - 11:43(11:43/m) 139/152bpm [1629b/mi] 94cal 2) 1m - 11:15(11:15/m) 153/160bpm [1722b/mi] 98cal 3) 0.02m - 12(11:38/m) 150/151bpm [1745b/mi] 1cal ![]() |
Tue 10th Jan
Jan 10
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Wed 11th Jan
Jan 11
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Thu 12th Jan
Jan 12
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Fri 13th Jan
Jan 13
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Sat 14th Jan
Jan 14
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Sun 15th Jan
Jan 15
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Mon 16th Jan
Jan 16
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Split Summary
=== 1) 1m - 11:19(11:19/m) 137/150bpm [1551b/mi] 90cal 2) 1m - 13:48(13:48/m) 151/169bpm [2084b/mi] 116cal 3) 1m - 12:40(12:40/m) 150/162bpm [1899b/mi] 104cal 4) 1m - 12:29(12:29/m) 156/168bpm [1949b/mi] 110cal 5) 1m - 11:56(11:56/m) 162/171bpm [1934b/mi] 110cal 6) 0.28m - 3:30(12:33/m) 163/167bpm [2045b/mi] 31cal ![]() |
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Brass Monkey Half - pleased with the time after a few months of niggles and one illness after another. Felt ok until tight hamstrings in the last 3 miles - not helped by driving 7 hours to football and back yesterday!
Split Summary === 1) 1m - 9:52(9:52/m) 156/166bpm [1539b/mi] 90cal 2) 1m - 10:00(10:00/m) 161/173bpm [1610b/mi] 94cal 3) 1m - 9:58(9:58/m) 166/172bpm [1653b/mi] 97cal 4) 1m - 10:03(10:03/m) 166/171bpm [1669b/mi] 97cal 5) 1m - 9:52(9:52/m) 167/171bpm [1647b/mi] 96cal 6) 1m - 9:58(9:58/m) 167/170bpm [1663b/mi] 97cal 7) 1m - 9:52(9:52/m) 169/177bpm [1669b/mi] 97cal 8) 1m - 9:53(9:53/m) 167/174bpm [1650b/mi] 95cal 9) 1m - 9:59(9:59/m) 167/171bpm [1668b/mi] 96cal 10) 1m - 10:11(10:11/m) 167/171bpm [1700b/mi] 97cal 11) 1m - 10:08(10:08/m) 168/176bpm [1703b/mi] 98cal 12) 1m - 10:07(10:07/m) 172/179bpm [1741b/mi] 101cal 13) 1m - 10:07(10:07/m) 173/181bpm [1751b/mi] 103cal 14) 0.19m - 1:46(9:24/m) 174/181bpm [1635b/mi] 18cal ![]() |
Split Summary
=== 1) 1m - 10:55(10:55/m) 136/154bpm [1485b/mi] 88cal 2) 1m - 10:59(10:59/m) 149/157bpm [1636b/mi] 95cal 3) 0.96m - 10:08(10:35/m) 157/164bpm [1662b/mi] 90cal ![]() |
Tue 17th Jan
Jan 17
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Wed 18th Jan
Jan 18
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Thu 19th Jan
Jan 19
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Fri 20th Jan
Jan 20
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Sat 21st Jan
Jan 21
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Sun 22nd Jan
Jan 22
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Mon 23rd Jan
Jan 23
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Easy paced Russian Steps with walking recovery.
Split Summary === 1) 1m - 14:07(14:07/m) 121/148bpm [1708b/mi] 87cal 2) 0.94m - 14:22(15:14/m) 122/145bpm [1858b/mi] 82cal ![]()
Split Summary
=== 1) 0.88m - 11:51(13:27/m) 129/148bpm [1735b/mi] 83cal ![]()
Split Summary
=== 1) 0.74m - 8:12(11:03/m) 119/134bpm [1314b/mi] 59cal ![]() |
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Split Summary
=== 1) 1m - 11:23(11:23/m) 133/145bpm [1514b/mi] 90cal 2) 1m - 11:49(11:49/m) 155/163bpm [1831b/mi] 104cal 3) 1m - 12:55(12:55/m) 157/163bpm [2028b/mi] 114cal 4) 1m - 11:30(11:30/m) 153/165bpm [1761b/mi] 98cal 5) 0.78m - 9:07(11:39/m) 153/161bpm [1782b/mi] 77cal ![]() |
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Split Summary
=== 1) 1m - 10:58(10:58/m) 133/145bpm [1458b/mi] 85cal 2) 1m - 12:39(12:39/m) 132/149bpm [1671b/mi] 91cal 3) 1m - 13:10(13:10/m) 144/160bpm [1895b/mi] 103cal 4) 1m - 11:14(11:14/m) 152/162bpm [1707b/mi] 96cal 5) 1m - 14:26(14:26/m) 140/160bpm [2020b/mi] 98cal 6) 1m - 11:25(11:25/m) 146/155bpm [1667b/mi] 88cal 7) 1m - 12:46(12:46/m) 139/152bpm [1775b/mi] 81cal 8) 1m - 11:51(11:51/m) 139/152bpm [1647b/mi] 76cal 9) 1m - 12:08(12:08/m) 147/158bpm [1782b/mi] 90cal 10) 0.1m - 1:09(11:21/m) 153/158bpm [1736b/mi] 10cal ![]() |
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Split Summary
=== 1) 1m - 10:44(10:44/m) 131/155bpm [1406b/mi] 84cal 2) 1m - 10:51(10:51/m) 152/157bpm [1648b/mi] 98cal 3) 1m - 10:26(10:26/m) 159/166bpm [1659b/mi] 98cal 4) 0.02m - 10(10:49/m) 160/160bpm [1731b/mi] 1cal 25th Jan 2023, 4:29pm
Evangel wrote: A nice run along the lakeside, Ebb, and in a good time too.![]() |
Tue 24th Jan
Jan 24
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Wed 25th Jan
Jan 25
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Thu 26th Jan
Jan 26
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Fri 27th Jan
Jan 27
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Sat 28th Jan
Jan 28
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Sun 29th Jan
Jan 29
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Mon 30th Jan
Jan 30
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Split Summary
=== 1) 1m - 10:36(10:36/m) 163/178bpm [1728b/mi] 101cal 2) 1m - 13:24(13:24/m) 160/179bpm [2145b/mi] 121cal 3) 0.83m - 11:05(13:17/m) 159/177bpm [2113b/mi] 98cal
Split Summary
=== 1) 0.76m - 11:06(14:33/m) 147/169bpm [2140b/mi] 93cal ![]()
Split Summary
=== 1) 0.71m - 8:03(11:22/m) 123/141bpm [1398b/mi] 58cal ![]() |
Half mile repeats - warm up, half mile hard / half mile easy X 3, cool down
Split Summary === 1) 0.26m - 2:44(10:37/m) 118/130bpm [1253b/mi] 19cal 2) 0.5m - 4:27(8:53/m) 143/152bpm [1270b/mi] 38cal 3) 0.5m - 5:53(11:46/m) 144/152bpm [1695b/mi] 51cal 4) 0.5m - 4:22(8:44/m) 153/160bpm [1336b/mi] 39cal 5) 0.5m - 5:28(10:56/m) 156/163bpm [1706b/mi] 50cal 6) 0.5m - 4:20(8:41/m) 158/162bpm [1371b/mi] 40cal 7) 0.5m - 5:30(10:59/m) 162/166bpm [1780b/mi] 52cal 8) 0.26m - 2:40(10:19/m) 163/167bpm [1682b/mi] 25cal |
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