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Ebb F45

Zebra (55)

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About Me
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! Show More...

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Recent Blogs
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
21st Oct	General	5.2mi	54:16
18th Oct	Recovery Run	3.2mi	39:16
17th Oct	Race	6.3mi	58:34
16th Oct	General	2.8mi	36:25
14th Oct	General	4mi	48:19

Planned Races
Worksop Half Marathon	31st Oct

12 Month Benchmarks	Run
Mile	7:36
5k	26:30
5mi	46:31
10k	57:53
10mi	1:49:29
Half	2:25:23

Recent Pictures

2021 Targets	Set your targets
Run 1000

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Buddies (7)

Followers (8)

Badges Collected	See available badges
+ 148 others

Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021
1mi	3	7:43 7:43/mi	52.84										8:20 47.82		7:59 50.68	7:43 52.84
5km	13	26:45 8:37/mi	53.13	39:41 32.99							30:57 44.29	29:54 46.17	29:51 46.92		27:47 51.15	26:45 53.13
5mi	3	48:46 9:45/mi	46.05			57:37 37.48					48:46 45.98		49:27 46.05
10km	14	56:38 9:07/mi	50.91			1:08:30 39.36	58:38 46.39	57:59 46.91	59:28 45.99	1:02:43 44.19	1:02:28 44.71	58:49 47.86		58:57 48.51	56:38 50.91	58:31 49.67
10mi	3	1:35:36 9:34/mi	48.98									1:38:07 46.96		1:35:36 48.98	1:42:57 45.49
20km	2	2:30:11 12:05/mi	37.62						2:38:43 35.41	2:30:11 37.62
13.1mi	17	2:10:43 9:59/mi	47.77				2:20:26 42.07	2:31:53 38.90	2:18:38 42.81	2:16:13 44.07	2:14:21 44.68	2:12:57 45.47		2:18:51 44.60	2:10:43 47.77	2:26:04 43.10
26.2mi	4	5:18:53 12:10/mi	38.87		5:48:57 35.24		5:18:53 38.87					5:47:56 36.87	6:22:30 33.54
50km	1	7:50:45 15:09/mi	32.88									7:50:45 32.88

Date	Planned Races			Distance
31 Oct	Worksop Half Marathon Confirmed			13.1mi
2021		Result	WAVA	Distance
17 Oct	McCain Yorkshire coast 10k SB	58:31	55.99	10km
2 Oct	The Doctor K Cup	34:03	46.56	5km
26 Sep	Run for All Sheffield Half Marathon SB	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 PB	56:38	57.29	10km
15 Aug	Fetch Virtual Weekend Half Marathon PB	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 PB	1:35:36	55.05	10mi
27 Oct	Worksop Half Marathon SB	2:18:51	50.07	13.1mi
29 Sep	McCain 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	McCain 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 PB	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 Years 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 Years 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
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	58	0	0	771
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

Sat 25th Sep Sep 25	Sun 26th Sep Sep 26	Mon 27th Sep Sep 27	Tue 28th Sep Sep 28	Wed 29th Sep Sep 29	Thu 30th Sep Sep 30	Fri 1st Oct Oct 1
-	13.2mi, 2:26:07 Run - Race Sheffield half with Kate. Really pleased with the time as aiming for 2:30. I felt strong on the hills in the first half and loved the downhill, but really struggled in the last mile and had to walk a bit. The sun and not taking on enough liquid left me feeling hot and cold, and nauseous. I was glad to see the finish. Split Summary === 1) 1m - 10:26(10:26/m) 149/160bpm [1554b/mi] 93cal 2) 1m - 11:04(11:04/m) 160/168bpm [1770b/mi] 104cal 3) 1m - 13:08(13:08/m) 169/179bpm [2220b/mi] 134cal 4) 1m - 11:47(11:47/m) 171/181bpm [2016b/mi] 122cal 5) 1m - 11:57(11:57/m) 171/183bpm [2044b/mi] 125cal 6) 1m - 12:49(12:49/m) 160/175bpm [2050b/mi] 114cal 7) 1m - 9:58(9:58/m) 162/174bpm [1615b/mi] 94cal 8) 1m - 10:03(10:03/m) 163/170bpm [1637b/mi] 95cal 9) 1m - 10:39(10:39/m) 166/172bpm [1767b/mi] 101cal 10) 1m - 10:42(10:42/m) 169/181bpm [1807b/mi] 106cal 11) 1m - 10:33(10:33/m) 169/186bpm [1783b/mi] 102cal 12) 1m - 10:04(10:04/m) 168/173bpm [1691b/mi] 99cal 13) 1m - 11:07(11:07/m) 170/185bpm [1890b/mi] 112cal 14) 0.18m - 1:52(10:33/m) 169/180bpm [1783b/mi] 18cal 26th Sep 2021, 1:43pm Evangel wrote: Well done you; a/an HM at a very good pace. 26th Sep 2021, 2:29pm Ebb wrote: Thanks Evangel. A half was just enough today. I felt ill in the last mile so was glad to get to the finish line! Add a comment	2.2mi, 29:01 Run - General Easy paced recovery run and chat. Legs still very stiff from yesterday. Split Summary === 1) 1m - 12:20(12:20/m) 121/139bpm [1493b/mi] 90cal 2) 1m - 13:15(13:15/m) 125/137bpm [1657b/mi] 96cal 3) 0.24m - 3:25(14:02/m) 128/134bpm [1797b/mi] 24cal 1st Oct 2021, 10:51pm Evangel wrote: A gentle recovery run can sometimes be better than a rest day. Add a comment	-	0.3mi, 2:53 Run - Warm Down Split Summary === 1) 0.26m - 2:53(11:08/m) 144/152bpm [1603b/mi] 24cal Add a comment 4mi, 40:36 Run - Race Pace Mile progression and practicing pacing. Split Summary === 1) 1m - 11:02(11:02/m) 135/155bpm [1490b/mi] 90cal 2) 1m - 10:26(10:26/m) 153/162bpm [1596b/mi] 96cal 3) 1m - 9:55(9:55/m) 160/167bpm [1587b/mi] 96cal 4) 1m - 8:56(8:56/m) 169/176bpm [1510b/mi] 92cal 5) 0.03m - 16(9:57/m) 172/174bpm [1713b/mi] 3cal 1st Oct 2021, 10:59pm Evangel wrote: That's a great bit of running; well done. Your last mile was quite impressive especially. 2nd Oct 2021, 12:40pm Ebb wrote: Thanks Evangel. It felt surprisingly easy, so much so that I forgot I was supposed to be pacing 9:30 for the last mile until I was 0.7 miles in, and by then thought I may as well continue at 9 pace. Add a comment 0.3mi, 3:27 Run - Warm Up Split Summary === 1) 0.27m - 3:27(12:55/m) 111/131bpm [1434b/mi] 23cal Add a comment	4.2mi, 47:06 Run - General Steady run. Legs felt heavy after last night's faster run. Split Summary === 1) 1m - 11:01(11:01/m) 133/145bpm [1465b/mi] 89cal 2) 1m - 11:20(11:20/m) 142/149bpm [1609b/mi] 98cal 3) 1m - 11:24(11:24/m) 148/158bpm [1687b/mi] 99cal 4) 1m - 11:23(11:23/m) 149/161bpm [1696b/mi] 98cal 5) 0.18m - 1:59(11:12/m) 147/155bpm [1647b/mi] 17cal 1st Oct 2021, 11:03pm Evangel wrote: That's another good run, Ebb. Add a comment	-
Sat 2nd Oct Oct 2	Sun 3rd Oct Oct 3	Mon 4th Oct Oct 4	Tue 5th Oct Oct 5	Wed 6th Oct Oct 6	Thu 7th Oct Oct 7	Fri 8th Oct Oct 8
8mi, 1:32:02 Run - Long Run Split Summary === 1) 1m - 11:35(11:35/m) 142/156bpm [1644b/mi] 96cal 2) 1m - 12:54(12:54/m) 143/158bpm [1844b/mi] 105cal 3) 1m - 11:03(11:03/m) 151/159bpm [1668b/mi] 97cal 4) 1m - 10:57(10:57/m) 158/163bpm [1729b/mi] 103cal 5) 1m - 10:56(10:56/m) 164/182bpm [1794b/mi] 107cal 6) 1m - 11:42(11:42/m) 167/197bpm [1953b/mi] 115cal 7) 1m - 11:43(11:43/m) 172/182bpm [2016b/mi] 122cal 8) 0.97m - 11:14(11:35/m) 164/177bpm [1898b/mi] 107cal 2nd Oct 2021, 10:04pm Evangel wrote: A good run, Ebb. Add a comment	-	-	0.4mi, 4:09 Run - Warm Down Split Summary === 1) 0.35m - 4:09(12:00/m) 139/150bpm [1668b/mi] 34cal Add a comment 0.9mi, 8:04 Run - General Russian Steps rep 3 Split Summary === 1) 0.03m - 15(9:47/m) 91/95bpm [891b/mi] 2) 0.08m - 45(9:33/m) 123/138bpm [1175b/mi] 5cal 3) 0.06m - 30(7:56/m) 138/144bpm [1095b/mi] 4cal 4) 0.05m - 30(9:19/m) 144/145bpm [1342b/mi] 4cal 5) 0.1m - 45(7:49/m) 149/153bpm [1165b/mi] 6cal 6) 0.03m - 15(9:08/m) 149/152bpm [1360b/mi] 2cal 7) 0.13m - 1:00(7:55/m) 156/160bpm [1236b/mi] 9cal 8) 0.1m - 1:00(10:07/m) 151/166bpm [1527b/mi] 9cal 9) 0.09m - 45(8:11/m) 159/163bpm [1302b/mi] 7cal 10) 0.03m - 15(8:51/m) 161/162bpm [1425b/mi] 2cal 11) 0.06m - 30(8:09/m) 162/165bpm [1320b/mi] 5cal 12) 0.05m - 30(9:35/m) 165/167bpm [1582b/mi] 5cal 13) 0.03m - 15(8:23/m) 164/166bpm [1374b/mi] 2cal 14) 0.08m - 45(9:59/m) 158/162bpm [1577b/mi] 7cal 15) 0.01m - 4(8:43/m) 161/162bpm [1402b/mi] Add a comment 0.9mi, 8:04 Run - General Russian Steps rep 2 Split Summary === 1) 0.02m - 15(10:07/m) 96/99bpm [972b/mi] 2) 0.08m - 45(9:29/m) 118/125bpm [1119b/mi] 4cal 3) 0.06m - 30(7:52/m) 132/142bpm [1039b/mi] 4cal 4) 0.05m - 30(10:14/m) 145/149bpm [1483b/mi] 4cal 5) 0.1m - 45(7:41/m) 148/153bpm [1138b/mi] 6cal 6) 0.02m - 15(10:12/m) 145/147bpm [1480b/mi] 2cal 7) 0.12m - 1:00(8:08/m) 152/155bpm [1236b/mi] 9cal 8) 0.1m - 1:00(10:03/m) 154/162bpm [1548b/mi] 9cal 9) 0.09m - 45(8:02/m) 162/170bpm [1300b/mi] 7cal 10) 0.03m - 15(9:07/m) 160/162bpm [1458b/mi] 2cal 11) 0.06m - 30(8:14/m) 163/167bpm [1343b/mi] 5cal 12) 0.05m - 30(10:08/m) 163/165bpm [1651b/mi] 5cal 13) 0.03m - 15(7:14/m) 161/164bpm [1166b/mi] 2cal 14) 0.07m - 45(10:22/m) 167/169bpm [1731b/mi] 7cal 15) 0.01m - 4(14:32/m) 166/167bpm [2413b/mi] 1cal 7th Oct 2021, 10:21pm Evangel wrote: Another good session. Add a comment 0.9mi, 10:02 Run - General Russian Steps rep 1 including 2 min rest at the end Split Summary === 1) 0.03m - 15(8:59/m) 95/100bpm [853b/mi] 2) 0.08m - 45(9:42/m) 121/135bpm [1174b/mi] 5cal 3) 0.06m - 30(7:54/m) 140/145bpm [1106b/mi] 4cal 4) 0.05m - 30(9:14/m) 142/147bpm [1311b/mi] 4cal 5) 0.1m - 45(7:48/m) 143/153bpm [1115b/mi] 6cal 6) 0.03m - 15(9:39/m) 150/153bpm [1448b/mi] 2cal 7) 0.12m - 1:00(8:06/m) 161/169bpm [1305b/mi] 9cal 8) 0.1m - 1:00(10:07/m) 155/158bpm [1567b/mi] 9cal 9) 0.09m - 45(8:12/m) 161/165bpm [1320b/mi] 7cal 10) 0.03m - 15(9:29/m) 164/165bpm [1556b/mi] 2cal 11) 0.06m - 30(8:04/m) 164/166bpm [1324b/mi] 5cal 12) 0.05m - 30(9:58/m) 169/172bpm [1685b/mi] 5cal 13) 0.03m - 15(8:18/m) 170/171bpm [1410b/mi] 2cal 14) 0.08m - 45(9:33/m) 165/171bpm [1577b/mi] 7cal 15) 0.02m - 2:00(1:46:18/m) 131/163bpm [13925b/mi] 13cal 16) 0m - 2(48:27/m) 95/95bpm [4602b/mi] 7th Oct 2021, 10:20pm Evangel wrote: Good intervals session. Add a comment 0.7mi, 11:43 Run - Warm Up Split Summary === 1) 0.67m - 11:43(17:32/m) 104/139bpm [1824b/mi] 66cal Add a comment	4.3mi, 44:42 Run - Fartleks Split Summary === 1) 1m - 10:06(10:06/m) 143/167bpm [1445b/mi] 90cal 2) 1m - 10:01(10:01/m) 157/173bpm [1572b/mi] 97cal 3) 1m - 9:52(9:52/m) 160/174bpm [1578b/mi] 97cal 4) 1m - 11:21(11:21/m) 158/177bpm [1794b/mi] 109cal 5) 0.33m - 3:22(10:06/m) 157/162bpm [1587b/mi] 32cal 7th Oct 2021, 10:33pm Evangel wrote: A good run with speed variety; good. Add a comment	5.7mi, 1:03:34 Run - General Club run - part trail, part road Split Summary === 1) 1m - 10:56(10:56/m) 134/149bpm [1465b/mi] 91cal 2) 1m - 11:30(11:30/m) 142/149bpm [1632b/mi] 100cal 3) 1m - 11:41(11:41/m) 149/156bpm [1741b/mi] 105cal 4) 1m - 11:08(11:08/m) 153/161bpm [1702b/mi] 101cal 5) 1m - 10:12(10:12/m) 158/164bpm [1612b/mi] 99cal 6) 0.7m - 8:07(11:35/m) 155/162bpm [1797b/mi] 73cal 7th Oct 2021, 10:40pm Evangel wrote: A good run, at a nice brisk pace. Add a comment	-
Sat 9th Oct Oct 9	Sun 10th Oct Oct 10	Mon 11th Oct Oct 11	Tue 12th Oct Oct 12	Wed 13th Oct Oct 13	Thu 14th Oct Oct 14	Fri 15th Oct Oct 15
5.4mi, 1:09:46 Run - Long Run Long run lap 2 - with Maria Split Summary === 1) 1m - 12:47(12:47/m) 142/150bpm [1815b/mi] 104cal 2) 1m - 12:14(12:14/m) 146/151bpm [1786b/mi] 101cal 3) 1m - 12:58(12:58/m) 141/153bpm [1829b/mi] 100cal 4) 1m - 13:32(13:32/m) 140/155bpm [1895b/mi] 99cal 5) 1m - 13:29(13:29/m) 143/162bpm [1929b/mi] 99cal 6) 0.37m - 4:46(13:04/m) 143/161bpm [1867b/mi] 36cal 10th Oct 2021, 2:10pm Evangel wrote: An easier paced run with your friend - or was it rather hilly? 10th Oct 2021, 5:18pm Ebb wrote: It was the same route Evangel but my friend is a bit steadier. I was happy to run steady as long as I got the distance as I've had some faster runs this week and I have a 10k race next weekend. 10th Oct 2021, 9:26pm Evangel wrote: It's good to conserve yourself for the race. Add a comment 5.3mi, 58:40 Run - Long Run Long run lap 1 - solo Split Summary === 1) 1m - 11:29(11:29/m) 143/159bpm [1643b/mi] 101cal 2) 1m - 10:49(10:49/m) 154/164bpm [1666b/mi] 103cal 3) 1m - 10:36(10:36/m) 153/165bpm [1623b/mi] 99cal 4) 1m - 11:10(11:10/m) 153/161bpm [1709b/mi] 102cal 5) 1m - 10:47(10:47/m) 153/159bpm [1651b/mi] 100cal 6) 0.33m - 3:47(11:19/m) 155/160bpm [1754b/mi] 35cal 10th Oct 2021, 2:08pm Evangel wrote: Good running Ebb. Add a comment	-	-	0.5mi, 6:17 Run - Warm Down Split Summary === 1) 0.48m - 6:17(13:02/m) 137/145bpm [1785b/mi] 51cal Add a comment 3.6mi, 41:30 Run - Hill Work Split Summary === 1) 1m - 11:21(11:21/m) 146/180bpm [1656b/mi] 98cal 2) 1m - 12:46(12:46/m) 154/176bpm [1966b/mi] 114cal 3) 1m - 10:52(10:52/m) 156/172bpm [1695b/mi] 100cal 4) 0.58m - 6:32(11:13/m) 159/172bpm [1783b/mi] 61cal 12th Oct 2021, 9:58pm Evangel wrote: A bit of interval running perhaps? 12th Oct 2021, 10:52pm Ebb wrote: You're right - intervals on hills! Add a comment 0.5mi, 8:39 Run - Warm Up Split Summary === 1) 0.53m - 8:39(16:16/m) 120/146bpm [1953b/mi] 61cal Add a comment	-	4mi, 48:19 Run - General Easy paced club run Split Summary === 1) 1m - 11:44(11:44/m) 130/145bpm [1526b/mi] 93cal 2) 1m - 12:06(12:06/m) 144/154bpm [1744b/mi] 102cal 3) 1m - 12:36(12:36/m) 142/156bpm [1790b/mi] 101cal 4) 0.98m - 11:52(12:06/m) 143/149bpm [1731b/mi] 96cal 14th Oct 2021, 10:02pm Evangel wrote: A nice circuit for an easy paced run. Add a comment	-
Sat 16th Oct Oct 16	Sun 17th Oct Oct 17	Mon 18th Oct Oct 18	Tue 19th Oct Oct 19	Wed 20th Oct Oct 20	Thu 21st Oct Oct 21	Fri 22nd Oct Oct 22
2.8mi, 36:25 Run - General Split Summary === 1) 1m - 12:09(12:09/m) 137/155bpm [1665b/mi] 99cal 2) 1m - 12:18(12:18/m) 144/156bpm [1771b/mi] 102cal 3) 0.79m - 11:57(15:13/m) 140/157bpm [2130b/mi] 92cal 16th Oct 2021, 9:34pm Evangel wrote: A nice run round and about the Nature Reserve. Add a comment	6.3mi, 58:34 Run - Race Scarborough 10k Split Summary === 1) 1m - 9:21(9:21/m) 157/174bpm [1467b/mi] 91cal 2) 1m - 9:30(9:30/m) 169/173bpm [1606b/mi] 100cal 3) 1m - 9:15(9:15/m) 171/177bpm [1581b/mi] 99cal 4) 1m - 9:12(9:12/m) 174/186bpm [1601b/mi] 101cal 5) 1m - 9:20(9:20/m) 174/184bpm [1625b/mi] 104cal 6) 1m - 9:18(9:18/m) 172/180bpm [1600b/mi] 101cal 7) 0.29m - 2:38(9:11/m) 173/178bpm [1589b/mi] 29cal 17th Oct 2021, 1:49pm Evangel wrote: That's a good pace for 10K, Ebb. Well done! Was it a hilly course? 17th Oct 2021, 5:04pm Ebb wrote: Thanks Evangel. The course was fairly flat but had a nasty headwind as we turned the headland at 5 miles. I was aiming for 62 minutes so I'm really pleased with the time. 17th Oct 2021, 9:50pm Evangel wrote: Yes, that's brilliant. Add a comment	3.2mi, 39:16 Run - Recovery Run Split Summary === 1) 1m - 12:58(12:58/m) 129/156bpm [1673b/mi] 95cal 2) 1m - 12:41(12:41/m) 140/154bpm [1776b/mi] 106cal 3) 1m - 11:25(11:25/m) 152/160bpm [1736b/mi] 102cal 4) 0.18m - 2:11(12:00/m) 149/157bpm [1789b/mi] 19cal Add a comment	-	-	5.2mi, 54:16 Run - General Split Summary === 1) 1m - 10:05(10:05/m) 140/157bpm [1413b/mi] 87cal 2) 1m - 10:40(10:40/m) 158/171bpm [1686b/mi] 103cal 3) 1m - 11:42(11:42/m) 148/163bpm [1732b/mi] 100cal 4) 1m - 10:55(10:55/m) 159/171bpm [1736b/mi] 104cal 5) 1m - 9:27(9:27/m) 168/180bpm [1588b/mi] 98cal 6) 0.15m - 1:27(9:26/m) 174/182bpm [1642b/mi] 16cal 21st Oct 2021, 9:54pm Evangel wrote: That's a good run with a brisk pace, Ebb. Well done. 21st Oct 2021, 9:57pm Ebb wrote: Thanks Evangel. I pushed my pace on the club run as I'd not managed a speed session this week and the group was mainly faster runners. Add a comment	-