Sefty F55
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About
Race Times
All Races
Mileage
Training
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Races
49 -
Miles
3243 -
Miles
8 -
WAVA
70.30% -
Mile
7:28 -
5k
25:18 -
5M
43:09 -
10k
53:15 -
10M
1:30:30 -
Half
1:59:01 -
20M
3:18:48 -
Mara
4:23:42
About Me
I started running in 2016 and joined Werrington Joggers to try and improve and to get advice, as I really don't know what I'm doing. Have discovered that there is a lot more to running than putting one foot in front of the other. Great club, with some great people.
Current Status
Currently just running for pleasure. Not training for anything in particular.
Planned Races
| 31 Jul 19 | Peterborough 5K Grand Prix - Werrington |
| 18 Aug 19 | Thorney 5 mile |
| 01 Sep 19 | Wissey Half Marathon |
| 29 Sep 19 | Ealing Half Marathon |
| 13 Oct 19 | Perkins Great Eastern Run |
| 27 Oct 19 | Fen 10 |
| 17 Nov 19 | St Neots Riverside Half Marathon |
| 29 Mar 20 | London Landmarks Half Marathon |
Groups
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- Best Times
- Best WAVA
| Dist | Races | PB | WB | 2016 | 2017 | 2018 | 2019 |
|---|---|---|---|---|---|---|---|
| 1mi | 2 | 7:28
7:28/mi
|
68.92 | 7:28 68.47 | 7:31 68.92 | ||
| 5km | 8 | 25:18
8:09/mi
|
70.30 | 25:38 67.06 | 25:18 68.81 | 26:38 66.22 | 25:25 70.30 |
| 5mi | 4 | 43:09
8:38/mi
|
67.78 | 44:19 64.30 | 44:29 64.89 | 43:09 67.78 | |
| 10km | 7 | 53:15
8:34/mi
|
66.67 | 53:15 66.16 | 53:31 66.67 | 54:42 66.08 | 54:37 66.18 |
| 10mi | 5 | 1:30:30
9:03/mi
|
65.42 | 1:32:03 63.49 | 1:30:30 65.42 | ||
| 13.1mi | 14 | 1:59:01
9:05/mi
|
65.91 | 2:03:01 62.16 | 1:59:26 64.84 | 1:59:21 65.73 | 1:59:01 65.91 |
| 15mi | 3 | 2:22:21
9:29/mi
|
63.10 | 2:31:13 57.90 | 2:31:27 58.55 | 2:22:21 63.10 | |
| 30km | 2 | 3:00:05
9:40/mi
|
64.41 | 3:06:59 60.42 | 3:00:05 64.41 | ||
| 20mi | 1 | 3:18:48
9:56/mi
|
62.60 | 3:18:48 62.60 | |||
| 26.2mi | 3 | 4:23:42
10:04/mi
|
64.32 | 4:55:08 55.94 | 4:43:40 58.99 | 4:23:42 64.32 |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2019 | 120 | 153 | 164 | 79 | 81 | 103 | 92 | 0 | 0 | 0 | 0 | 0 | 792 |
| 2019 | 0 | 0 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 |
| 2018 | 131 | 118 | 136 | 111 | 92 | 50 | 67 | 55 | 108 | 79 | 79 | 101 | 1126 |
| 2017 | 128 | 137 | 94 | 47 | 88 | 83 | 94 | 69 | 92 | 93 | 68 | 94 | 1088 |
| 2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 26 | 99 | 112 | 237 |
|
Wed 26th Jun
Jun 26
|
Thu 27th Jun
Jun 27
|
Fri 28th Jun
Jun 28
|
Sat 29th Jun
Jun 29
|
Sun 30th Jun
Jun 30
|
Mon 1st Jul
Jul 1
|
Tue 2nd Jul
Jul 2
|
|
-
|
0mi,
56:37 Cross-Training - Other  Add a comment
4mi,
37:40Running - General
Split Summary
=== 1) 1m - 9:38(9:38/m) 140/150bpm 94cal 6.23/7.68mph 2) 1m - 9:34(9:34/m) 149/155bpm 100cal 6.28/6.64mph 3) 1m - 9:16(9:16/m) 154/157bpm 99cal 6.47/7.33mph 4) 1m - 9:06(9:06/m) 157/162bpm 98cal 6.6/8.2mph 5) 0.02m - 7(8:02/m) 161/161bpm 1cal 7.47/7.45mph Add a comment |
7.1mi,
1:07:25 Running - General
Split Summary
=== 1) 1m - 9:58(9:58/m) 130/138bpm 89cal 6.02/7.16mph 2) 1m - 9:36(9:36/m) 143/152bpm 96cal 6.25/6.87mph 3) 1m - 9:26(9:26/m) 147/154bpm 95cal 6.36/7.51mph 4) 1m - 9:33(9:33/m) 148/152bpm 96cal 6.28/6.85mph 5) 1m - 9:33(9:33/m) 148/156bpm 94cal 6.28/7.1mph 6) 1m - 9:06(9:06/m) 152/158bpm 94cal 6.59/7.93mph 7) 1m - 9:37(9:37/m) 150/155bpm 95cal 6.24/6.76mph 8) 0.07m - 35(8:41/m) 156/158bpm 6cal 6.9/6.87mph Add a comment |
3.1mi,
28:52 Running - General
Split Summary
=== 1) 1m - 9:30(9:30/m) 136/143bpm 91cal 6.32/6.95mph 2) 1m - 9:16(9:16/m) 142/145bpm 92cal 6.47/6.8mph 3) 1m - 9:09(9:09/m) 147/151bpm 93cal 6.56/7.33mph 4) 0.11m - 57(8:38/m) 151/154bpm 9cal 6.94/7.18mph Add a comment |
-
|
6.3mi,
1:00:03 Running - Intervals
Split Summary
=== 1) 1m - 9:41(9:41/m) 136/143bpm 94cal 6.19/6.45mph 2) 1m - 9:58(9:58/m) 139/143bpm 97cal 6.02/6.2mph 3) 1m - 9:07(9:07/m) 144/159bpm 89cal 6.59/10.62mph 4) 1m - 9:11(9:11/m) 151/165bpm 96cal 6.53/10.56mph 5) 1m - 9:16(9:16/m) 149/162bpm 93cal 6.48/9.96mph 6) 1m - 9:39(9:39/m) 150/155bpm 99cal 6.22/6.82mph 7) 0.33m - 3:12(9:38/m) 151/153bpm 32cal 6.23/6.82mph Add a comment |
-
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|
Wed 3rd Jul
Jul 3
|
Thu 4th Jul
Jul 4
|
Fri 5th Jul
Jul 5
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Sat 6th Jul
Jul 6
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Sun 7th Jul
Jul 7
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Mon 8th Jul
Jul 8
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Tue 9th Jul
Jul 9
|
|
2mi,
20:39 Running - Warm Down
Split Summary
=== 1) 1m - 10:07(10:07/m) 146/156bpm 104cal 5.93/6.66mph 2) 1m - 10:28(10:28/m) 145/150bpm 105cal 5.73/6.57mph 3) 0m - 4(13:45/m) 137/141bpm 4.36/5.97mph Add a comment
3.1mi,
25:25Running - Race
Split Summary
=== 1) 1m - 8:24(8:24/m) 138/164bpm 80cal 7.15/8.85mph 2) 1m - 8:09(8:09/m) 164/167bpm 94cal 7.36/9.29mph 3) 1m - 8:22(8:22/m) 171/176bpm 103cal 7.16/7.85mph 4) 0.07m - 30(6:46/m) 175/178bpm 6cal 8.86/9.04mph Add a comment
2mi,
19:51Running - Warm Up
Split Summary
=== 1) 1m - 9:49(9:49/m) 139/150bpm 96cal 6.11/7.01mph 2) 1m - 9:55(9:55/m) 143/151bpm 98cal 6.05/6.82mph 3) 0.01m - 7(11:18/m) 146/147bpm 1cal 5.31/6.05mph Add a comment |
0mi,
1:06:05 Cross-Training - Weights Add a comment
4mi,
39:00Running - Easy
Split Summary
=== 1) 1m - 9:34(9:34/m) 134/146bpm 91cal 6.28/6.74mph 2) 1m - 9:38(9:38/m) 146/153bpm 99cal 6.23/7.12mph 3) 1m - 9:44(9:44/m) 149/151bpm 100cal 6.17/6.68mph 4) 1m - 9:48(9:48/m) 154/162bpm 104cal 6.12/6.89mph 5) 0.04m - 17(8:07/m) 163/163bpm 3cal 7.4/6.82mph Add a comment |
-
|
3.1mi,
30:30 Running - parkrun
Split Summary
=== 1) 1m - 10:27(10:27/m) 136/148bpm 99cal 5.74/6.49mph 2) 1m - 9:48(9:48/m) 148/155bpm 101cal 6.12/6.95mph 3) 1m - 9:27(9:27/m) 153/160bpm 100cal 6.34/7.03mph 4) 0.11m - 49(7:20/m) 160/167bpm 9cal 8.19/11.33mph Add a comment |
8mi,
1:17:10 Running - Easy
Split Summary
=== 1) 1m - 9:51(9:51/m) 134/144bpm 91cal 6.09/7.6mph 2) 1m - 9:33(9:33/m) 138/147bpm 91cal 6.29/7.97mph 3) 1m - 9:45(9:45/m) 141/147bpm 95cal 6.16/6.66mph 4) 1m - 9:35(9:35/m) 145/151bpm 94cal 6.26/7.08mph 5) 1m - 9:38(9:38/m) 146/149bpm 94cal 6.23/7.06mph 6) 1m - 9:34(9:34/m) 145/148bpm 92cal 6.27/6.68mph 7) 1m - 9:45(9:45/m) 149/153bpm 98cal 6.15/6.85mph 8) 1m - 9:26(9:26/m) 149/158bpm 92cal 6.36/7.14mph 9) 0.01m - 3(7:30/m) 153/154bpm 7.99/6.57mph Add a comment |
2mi,
19:17 Running - Warm Down
Split Summary
=== 1) 1m - 9:40(9:40/m) 146/158bpm 100cal 6.21/7.53mph 2) 1m - 9:33(9:33/m) 150/155bpm 101cal 6.29/6.78mph 3) 0.01m - 5(12:45/m) 150/151bpm 4.71/6.2mph Add a comment
1.8mi,
16:10Running - Hill Work
Split Summary
=== 1) 1m - 8:50(8:50/m) 143/157bpm 88cal 6.79/9.83mph 2) 0.8m - 7:19(9:06/m) 151/160bpm 76cal 6.59/11.21mph Add a comment
2.2mi,
20:55Running - Warm Up
Split Summary
=== 1) 1m - 10:02(10:02/m) 134/144bpm 92cal 5.98/7.58mph 2) 1m - 9:38(9:38/m) 139/147bpm 93cal 6.23/6.97mph 3) 0.2m - 1:15(6:07/m) 126/136bpm 9cal 9.8/12.19mph Add a comment |
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Wed 10th Jul
Jul 10
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Thu 11th Jul
Jul 11
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Fri 12th Jul
Jul 12
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Sat 13th Jul
Jul 13
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Sun 14th Jul
Jul 14
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Mon 15th Jul
Jul 15
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Tue 16th Jul
Jul 16
|
|
3.2mi,
28:45 Running - Easy
Split Summary
=== 1) 1m - 9:05(9:05/m) 135/145bpm 85cal 6.61/7.49mph 2) 1m - 9:17(9:17/m) 147/156bpm 97cal 6.46/7.31mph 3) 1m - 9:22(9:22/m) 155/161bpm 102cal 6.41/7.26mph 4) 0.17m - 1:02(6:00/m) 133/161bpm 7cal 10.01/13.25mph Add a comment |
1mi,
10:52 Running - Warm Down
Split Summary
=== 1) 1m - 10:49(10:49/m) 140/145bpm 105cal 5.55/7.68mph 2) 0m - 2(8:37/m) 140/140bpm 6.96/5.3mph Add a comment
5mi,
43:09Running - Race
Split Summary
=== 1) 1m - 8:39(8:39/m) 146/156bpm 90cal 6.93/7.97mph 2) 1m - 8:38(8:38/m) 154/158bpm 94cal 6.95/7.56mph 3) 1m - 8:51(8:51/m) 157/164bpm 98cal 6.78/7.53mph 4) 1m - 8:33(8:33/m) 160/164bpm 97cal 7.02/7.37mph 5) 1m - 8:19(8:19/m) 163/167bpm 96cal 7.21/7.89mph 6) 0.03m - 9(5:44/m) 167/167bpm 1cal 10.45/8.58mph Add a comment
1mi,
10:39Running - Warm Up
Split Summary
=== 1) 1m - 10:32(10:32/m) 141/157bpm 101cal 5.69/7.58mph 2) 0.01m - 6(9:14/m) 136/137bpm 1cal 6.49/5.72mph Add a comment |
-
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3.1mi,
27:03 Running - parkrun
Split Summary
=== 1) 1m - 8:57(8:57/m) 142/153bpm 90cal 6.7/7.31mph 2) 1m - 8:53(8:53/m) 153/157bpm 96cal 6.76/7.81mph 3) 1m - 8:34(8:34/m) 156/161bpm 94cal 7.01/7.58mph 4) 0.1m - 40(6:27/m) 160/162bpm 7cal 9.3/12.33mph Add a comment |
8mi,
1:17:46 Running - Easy
Split Summary
=== 1) 1m - 9:57(9:57/m) 134/149bpm 93cal 6.04/6.7mph 2) 1m - 9:18(9:18/m) 141/147bpm 93cal 6.45/7.01mph 3) 1m - 9:43(9:43/m) 143/157bpm 96cal 6.18/6.82mph 4) 1m - 9:34(9:34/m) 150/155bpm 99cal 6.27/7.85mph 5) 1m - 9:42(9:42/m) 153/158bpm 101cal 6.18/6.64mph 6) 1m - 9:58(9:58/m) 148/159bpm 95cal 6.02/6.87mph 7) 1m - 9:42(9:42/m) 150/154bpm 99cal 6.19/6.78mph 8) 1m - 9:46(9:46/m) 144/152bpm 79cal 6.14/7.68mph 9) 0.01m - 7(9:45/m) 143/144bpm 6.16/6.28mph Add a comment |
0mi,
1:01:32 Cross-Training - Weights Add a comment
8.1mi,
1:15:36Running - Intervals
Split Summary
=== 1) 1m - 9:55(9:55/m) 137/149bpm 95cal 6.05/7.49mph 2) 1m - 9:52(9:52/m) 134/142bpm 89cal 6.08/6.89mph 3) 1m - 8:56(8:56/m) 148/154bpm 93cal 6.71/7.37mph 4) 1m - 8:51(8:51/m) 148/156bpm 90cal 6.78/10.42mph 5) 1m - 9:03(9:03/m) 151/160bpm 93cal 6.63/8.25mph 6) 1m - 8:28(8:28/m) 152/159bpm 89cal 7.08/7.93mph 7) 1m - 10:01(10:01/m) 146/154bpm 91cal 5.99/7.37mph 8) 1m - 9:56(9:56/m) 147/152bpm 91cal 6.04/6.68mph 9) 0.06m - 33(9:42/m) 149/150bpm 5cal 6.19/6.24mph Add a comment |
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Wed 17th Jul
Jul 17
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Thu 18th Jul
Jul 18
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Fri 19th Jul
Jul 19
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Sat 20th Jul
Jul 20
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Sun 21st Jul
Jul 21
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Mon 22nd Jul
Jul 22
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Tue 23rd Jul
Jul 23
|
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3.1mi,
25:55 Running - Race
Split Summary
=== 1) 1m - 8:13(8:13/m) 149/162bpm 86cal 7.3/8.01mph 2) 1m - 8:20(8:20/m) 162/171bpm 96cal 7.2/7.58mph 3) 1m - 8:15(8:15/m) 163/185bpm 95cal 7.27/7.95mph 4) 0.14m - 1:06(7:50/m) 205/219bpm 15cal 7.66/8.22mph Add a comment
1.2mi,
12:04Running - Warm Up
Split Summary
=== 1) 1m - 10:09(10:09/m) 134/146bpm 95cal 5.91/6.49mph 2) 0.17m - 1:56(11:07/m) 138/143bpm 18cal 5.4/6.03mph Add a comment |
5.1mi,
48:02 Running - Easy
Split Summary
=== 1) 1m - 9:45(9:45/m) 137/152bpm 91cal 6.15/7.08mph 2) 1m - 9:34(9:34/m) 135/143bpm 89cal 6.27/6.68mph 3) 1m - 9:29(9:29/m) 142/150bpm 95cal 6.33/7.43mph 4) 1m - 9:38(9:38/m) 147/153bpm 98cal 6.23/6.62mph 5) 1m - 9:10(9:10/m) 151/155bpm 96cal 6.55/7.16mph 6) 0.06m - 26(7:39/m) 153/156bpm 4cal 7.84/7.64mph Add a comment |
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|
3.1mi,
30:53 Running - parkrun
Split Summary
=== 1) 1m - 10:52(10:52/m) 140/162bpm 101cal 5.52/7.14mph 2) 1m - 10:14(10:14/m) 155/171bpm 110cal 5.86/7.99mph 3) 1m - 8:57(8:57/m) 157/167bpm 96cal 6.7/8.16mph 4) 0.1m - 50(8:11/m) 148/153bpm 8cal 7.34/7.7mph Add a comment |
10mi,
1:36:14 Running - Long Run
Split Summary
=== 1) 1m - 9:52(9:52/m) 130/139bpm 87cal 6.08/7.45mph 2) 1m - 9:51(9:51/m) 135/139bpm 89cal 6.1/7.01mph 3) 1m - 9:41(9:41/m) 133/141bpm 82cal 6.19/6.95mph 4) 1m - 9:47(9:47/m) 142/147bpm 94cal 6.14/6.64mph 5) 1m - 9:44(9:44/m) 143/150bpm 92cal 6.16/6.97mph 6) 1m - 9:17(9:17/m) 144/149bpm 87cal 6.46/7.51mph 7) 1m - 9:33(9:33/m) 148/151bpm 95cal 6.28/6.85mph 8) 1m - 9:28(9:28/m) 151/153bpm 96cal 6.34/6.91mph 9) 1m - 9:32(9:32/m) 151/155bpm 96cal 6.29/7.22mph 10) 1m - 9:24(9:24/m) 154/161bpm 96cal 6.38/7.39mph 11) 0.01m - 5(7:57/m) 158/158bpm 7.54/7.22mph Add a comment |
0mi,
1:01:32 Cross-Training - Weights Add a comment
6mi,
53:04Running - Intervals
Split Summary
=== 1) 1m - 9:50(9:50/m) 134/141bpm 92cal 6.1/7.37mph 2) 1m - 9:39(9:39/m) 145/150bpm 99cal 6.21/6.51mph 3) 1m - 7:17(7:17/m) 144/159bpm 68cal 8.23/9.23mph 4) 1m - 7:12(7:12/m) 150/162bpm 71cal 8.34/9mph 5) 1m - 9:20(9:20/m) 150/160bpm 94cal 6.42/8.18mph 6) 1m - 9:42(9:42/m) 147/154bpm 92cal 6.19/7.22mph 7) 0.01m - 3(7:47/m) 151/151bpm 7.71/6.35mph Add a comment |
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