-
Races
376 -
Miles
18335 -
Miles
1 -
Miles
860 -
Miles
125 -
WAVA
88.11% -
800m
2:33 -
1500m
4:53 -
Mile
5:12 -
3000m
10:14 -
5000m
17:59 -
5k
18:05 -
5M
29:59 -
10000m
36:49 -
10k
37:04 -
10M
1:02:58 -
Half
1:21:12 -
20M
2:20:45 -
Mara
3:27:15
About Me | |
---|---|
This user has not added a description.
Show More...
|
Random Q&A | See your Q&A |
---|---|
This user has not completed any responses. |
Recent Blogs | |
---|---|
This user has not published any recent blogs |
My parkrun |
---|
No parkrun selected |
Recent Training | |||
---|---|---|---|
18th Mar
|
Recovery Run | 4.3mi | 35:00 |
17th Mar
|
Long Run | 14.3mi | 1:48:35 |
16th Mar
|
Warm Down | 1.8mi | 15:01 |
16th Mar
|
Cross Country | 5.2mi | 34:28 |
16th Mar
|
Warm Up | 1.7mi | 16:20 |
Planned Races | |
---|---|
Folkestone 10 | 29th Mar |
London Marathon | 21st Apr |
12 Month Benchmarks | Run | Bike |
---|---|---|
Mile | 5:10 | 3:02 |
5k | 18:18 | 10:49 |
5mi | 30:25 | 0 |
10k | 37:54 | 0 |
10mi | 1:01:28 | 0 |
Half | 1:21:01 | 0 |
20mi | 2:25:16 | 0 |
Recent Pictures | Show more |
---|---|
Recent Threads |
---|
The XC thread |
Buddies (10) |
---|
Followers (1) |
---|
Badges Collected | See available badges |
---|---|
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 | 2003 | 2004 | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
800m | 8 | 2:47 69.03 | 2:36 75.17 | 2:39 74.38 | 2:40 75.81 | 2:33 80.54 | 2:33
5:08/mi
|
80.54 | |||||||||||||||||
1500m | 23 | 5:25 73.45 | 5:14 76.63 | 5:17 76.51 | 5:15 77.62 | 5:02 82.29 | 5:00 83.51 | 4:53 86.21 | 4:53
5:14/mi
|
86.21 | |||||||||||||||
1mi | 15 | 5:36 72.14 | 5:43 71.73 | 5:58 69.76 | 6:05 69.48 | 6:03 70.96 | 5:46 75.03 | 5:41 76.74 | 5:23 81.66 | 5:38 79.31 | 5:19 84.72 | 5:12 87.34 | 5:12
5:12/mi
|
87.34 | |||||||||||
3000m | 15 | 10:55 78.66 | 10:57 79.05 | 11:02 79.08 | 10:50 81.86 | 10:16 86.68 | 10:14 88.11 | 10:14
5:29/mi
|
88.11 | ||||||||||||||||
4km | 32 | 15:31 69.56 | 15:31 69.56 | 15:11 73.25 | 15:11
6:07/mi
|
73.25 | |||||||||||||||||||
4.3km | 1 | 16:47 73.43 | 16:47
6:21/mi
|
73.43 | |||||||||||||||||||||
5000m | 40 | 19:22 76.04 | 18:32 80.10 | 18:06 84.06 | 17:59 85.31 | 18:22 84.23 | 17:59
5:47/mi
|
85.31 | |||||||||||||||||
6km | 2 | 22:16 83.24 | 23:05 80.99 | 22:16
5:58/mi
|
83.24 | ||||||||||||||||||||
7.2km | 1 | 28:11 79.30 | 28:11
6:18/mi
|
79.30 | |||||||||||||||||||||
4.8mi | 4 | 38:23 58.99 | 38:23
8:00/mi
|
58.99 | |||||||||||||||||||||
7.9km | 1 | 31:57 77.31 | 31:57
6:32/mi
|
77.31 | |||||||||||||||||||||
8km | 5 | 34:08 72.31 | 34:28 72.87 | 34:08
6:52/mi
|
72.87 | ||||||||||||||||||||
5mi | 31 | 36:23 60.38 | 34:45 63.71 | 34:01 65.58 | 38:53 57.83 | 31:39 78.42 | 30:39 81.68 | 29:59 84.24 | 33:47 74.76 | 29:59
6:00/mi
|
84.24 | ||||||||||||||
5.1mi | 10 | 41:44 54.98 | 37:50 61.13 | 32:52 78.43 | 32:52
6:27/mi
|
78.43 | |||||||||||||||||||
5.2mi | 14 | 34:53 66.57 | 38:39 63.55 | 39:35 62.05 | 34:51 71.07 | 35:00 73.84 | 34:51
6:42/mi
|
73.84 | |||||||||||||||||
5.3mi | 5 | 38:21 61.15 | 38:21
7:18/mi
|
61.15 | |||||||||||||||||||||
5.3mi | 5 | 44:59 53.06 | 36:55 67.30 | 36:55
6:58/mi
|
67.30 | ||||||||||||||||||||
5.5mi | 1 | 40:51 59.64 | 40:51
7:30/mi
|
59.64 | |||||||||||||||||||||
5.5mi | 9 | 33:14 73.42 | 37:13 65.56 | 39:32 62.69 | 33:14
6:03/mi
|
73.42 | |||||||||||||||||||
9km | 2 | 37:09 68.94 | 40:57 63.05 | 37:09
6:39/mi
|
68.94 | ||||||||||||||||||||
5.6mi | 7 | 47:56 52.66 | 47:56
8:34/mi
|
52.66 | |||||||||||||||||||||
5.9mi | 1 | 43:06 60.79 | 43:06
7:18/mi
|
60.79 | |||||||||||||||||||||
6mi | 18 | 39:16 71.81 | 47:05 60.38 | 39:16
6:33/mi
|
71.81 | ||||||||||||||||||||
10000m | 37 | 38:12 81.20 | 36:49 85.00 | 38:24 82.23 | 36:49
5:56/mi
|
85.00 | |||||||||||||||||||
7.7mi | 1 | 53:54 64.24 | 53:54
7:00/mi
|
64.24 | |||||||||||||||||||||
10mi | 12 | 1:26:48 52.10 | 1:12:12 63.12 | 1:09:42 65.91 | 1:05:36 71.77 | 1:07:11 73.09 | 1:06:31 74.47 | 1:06:36 75.70 | 1:02:58 81.50 | 1:07:58 76.20 | 1:04:40 80.82 | 1:02:58
6:18/mi
|
81.50 | ||||||||||||
13.1mi | 9 | 1:40:51 59.29 | 1:35:59 63.28 | 1:40:12 61.62 | 1:28:15 69.97 | 1:25:42 72.65 | 1:26:02 76.86 | 1:31:04 73.27 | 1:31:01 74.65 | 1:21:12 85.22 | 1:21:12
6:12/mi
|
85.22 | |||||||||||||
30km | 5 | 2:34:28 57.31 | 2:51:10 52.58 | 2:36:47 57.88 | 2:36:02 61.23 | 2:30:33 64.60 | 2:30:33
8:05/mi
|
64.60 | |||||||||||||||||
20mi | 3 | 2:25:29 65.65 | 2:20:45 69.56 | 2:27:50 70.34 | 2:20:45
7:02/mi
|
70.34 | |||||||||||||||||||
26.2mi | 4 | 3:35:23 59.13 | 3:35:23 59.13 | 3:30:23 61.54 | 3:27:15 63.52 | 3:27:15
7:55/mi
|
63.52 |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 224 | 237 | 139 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 601 |
2023 | 57 | 19 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 76 |
2023 | 0 | 51 | 158 | 193 | 205 | 196 | 186 | 207 | 134 | 93 | 161 | 163 | 1747 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 0 | 0 | 0 | 4 | 0 | 13 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 21 | 21 |
2022 | 223 | 195 | 230 | 215 | 205 | 90 | 208 | 235 | 142 | 168 | 17 | 0 | 1930 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 13 |
2021 | 1 | 0 | 2 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 14 |
2021 | 219 | 205 | 217 | 216 | 205 | 188 | 206 | 231 | 191 | 244 | 219 | 217 | 2558 |
2020 | 156 | 115 | 134 | 186 | 201 | 205 | 196 | 227 | 202 | 200 | 226 | 242 | 2291 |
2020 | 0 | 0 | 0 | 0 | 0 | 18 | 10 | 0 | 0 | 0 | 0 | 0 | 28 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 2 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 0 | 0 | 0 | 0 | 0.4 |
2019 | 150 | 119 | 152 | 106 | 71 | 143 | 144 | 116 | 130 | 145 | 157 | 136 | 1568 |
2018 | 100 | 82 | 80 | 97 | 75 | 89 | 60 | 26 | 71 | 130 | 122 | 109 | 1041 |
2017 | 42 | 59 | 100 | 112 | 115 | 95 | 66 | 71 | 62 | 88 | 71 | 88 | 970 |
2016 | 55 | 32 | 27 | 56 | 30 | 18 | 41 | 59 | 40 | 91 | 36 | 68 | 554 |
2016 | 0 | 1 | 0 | 18 | 60 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 79 |
2015 | 0 | 0 | 0 | 0 | 2 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 3 |
2015 | 23 | 41 | 15 | 14 | 39 | 43 | 21 | 0 | 3 | 43 | 43 | 54 | 338 |
2015 | 0 | 0 | 4 | 58 | 0 | 13 | 11 | 0 | 8 | 0 | 0 | 0 | 94 |
2014 | 34 | 0 | 0 | 6 | 16 | 0 | 3 | 0 | 10 | 3 | 3 | 20 | 96 |
2014 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 13 |
2013 | 6 | 0 | 4 | 0 | 0 | 0 | 32 | 0 | 0 | 0 | 9 | 0 | 52 |
2012 | 112 | 160 | 159 | 143 | 45 | 13 | 34 | 39 | 27 | 36 | 43 | 39 | 850 |
2012 | 0 | 0 | 0 | 0 | 0 | 37 | 235 | 153 | 137 | 0 | 0 | 0 | 563 |
2011 | 162 | 166 | 175 | 118 | 71 | 101 | 100 | 85 | 84 | 88 | 77 | 32 | 1259 |
2010 | 0 | 0 | 0 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 |
2010 | 23 | 21 | 27 | 15 | 67 | 68 | 49 | 80 | 61 | 85 | 104 | 31 | 632 |
2009 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 9 |
2009 | 100 | 119 | 147 | 98 | 54 | 22 | 0 | 0 | 2 | 5 | 17 | 32 | 598 |
2009 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 36 | 14 | 0 | 0 | 57 |
2008 | 74 | 62 | 67 | 45 | 101 | 92 | 46 | 89 | 126 | 91 | 56 | 72 | 922 |
2007 | 6 | 0 | 0 | 0 | 0 | 22 | 70 | 41 | 39 | 48 | 41 | 43 | 310 |
2006 | 0 | 0 | 0 | 6 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 |
Wed 21st Feb
Feb 21
|
Thu 22nd Feb
Feb 22
|
Fri 23rd Feb
Feb 23
|
Sat 24th Feb
Feb 24
|
Sun 25th Feb
Feb 25
|
Mon 26th Feb
Feb 26
|
Tue 27th Feb
Feb 27
|
48 minutes at 132 bpm (range of 120-144), struggled to keep my heart rate up in the range, mostly lower than 115 bpm and I refused to run faster downhill to get back in range.
Split Summary === 1) 0.62mi - 4:55(7:55/mi) 115/126bpm [911b/mi] 62cal 420/485W 2) 0.62mi - 4:46(7:41/mi) 122/129bpm [936b/mi] 64cal 406/492W 3) 0.62mi - 4:37(7:26/mi) 124/134bpm [922b/mi] 62cal 415/563W 4) 0.62mi - 4:37(7:26/mi) 122/129bpm [908b/mi] 60cal 395/546W 5) 0.62mi - 4:25(7:06/mi) 119/128bpm [845b/mi] 54cal 351/375W 6) 0.62mi - 4:22(7:02/mi) 124/131bpm [871b/mi] 57cal 382/432W 7) 0.62mi - 5:10(8:19/mi) 131/136bpm [1090b/mi] 71cal 415/489W 8) 0.62mi - 5:11(8:20/mi) 128/139bpm [1067b/mi] 68cal 398/491W 9) 0.62mi - 5:22(8:37/mi) 130/138bpm [1121b/mi] 70cal 408/487W 10) 0.56mi - 4:35(8:08/mi) 129/134bpm [1050b/mi] 61cal 415/523W 11) 0.12mi - 57(8:07/mi) 127/134bpm [1031b/mi] 13cal 385/437W Add a comment
|
3km with Darren Wright up and around the top of the Great Lines and back down, joined for another 4km around the roads by Barry Royden, Sean Rodwell and Jamie Walsh. Brief cameo by Jacques Cunningham-Marsh at the end.
Easy session ahead of this coming weekend's cross country double header. B'stard cold again, 4°C!! Split Summary === 1) 0.62mi - 5:31(8:53/mi) 116/129bpm [1031b/mi] 68cal 368/447W 2) 0.62mi - 5:29(8:50/mi) 117/124bpm [1034b/mi] 67cal 351/441W 3) 0.62mi - 5:08(8:16/mi) 110/119bpm [909b/mi] 60cal 351/442W 4) 0.62mi - 5:06(8:12/mi) 112/123bpm [918b/mi] 61cal 373/457W 5) 0.62mi - 4:47(7:42/mi) 120/130bpm [925b/mi] 62cal 376/471W 6) 0.62mi - 4:44(7:37/mi) 123/135bpm [937b/mi] 63cal 408/461W 7) 0.62mi - 4:55(7:54/mi) 124/131bpm [980b/mi] 64cal 385/442W 8) 0.07mi - 35(8:13/mi) 118/122bpm [969b/mi] 7cal 375/387W Add a comment
|
Not the run that I'd planned to do but the trip to Birmingham was cancelled because tomorrow's English Cross Country Championships have been postponed. 😭
Cold but dry to begin with but ended with hail or ice pellets... Split Summary === 1) 0.62mi - 5:10(8:19/mi) 112/124bpm [932b/mi] 61cal 341/469W 2) 0.62mi - 4:57(7:58/mi) 120/128bpm [956b/mi] 65cal 381/489W 3) 0.62mi - 4:48(7:43/mi) 116/127bpm [896b/mi] 57cal 344/439W 4) 0.62mi - 4:37(7:26/mi) 122/134bpm [906b/mi] 59cal 384/456W 5) 0.62mi - 5:34(8:58/mi) 134/140bpm [1200b/mi] 77cal 413/458W 6) 0.62mi - 5:16(8:28/mi) 130/136bpm [1101b/mi] 69cal 396/435W 7) 0.62mi - 5:07(8:13/mi) 127/135bpm [1044b/mi] 65cal 386/445W 8) 0.62mi - 4:50(7:47/mi) 126/130bpm [980b/mi] 61cal 375/471W 9) 0.05mi - 30(9:12/mi) 122/124bpm [1123b/mi] 6cal 328/349W Add a comment
|
parkrun Plus
No English Cross Country Championships so Shorne Wood parkrun it is. Jogged up from the car with Finn Rodgers, testing out his calf, seems all good. Started comfortably, chatting with Chris Turner as we went round, Finn got bored behind us and pushed a bit to catch us up. Ran with him until his post injury fitness caught up with him, did a few strides on the final lap and crossed the line for 22:00. Final KFL tomorrow, feeling good! 🏃💪 Split Summary === 1) 0.42mi - 3:54(9:15/mi) 110/127bpm [1018b/mi] 44cal 330/439W 2) 0.01mi - 1:22(2:37:16/mi) 78/114bpm [12267b/mi] 5cal 20/189W 3) 0.62mi - 4:27(7:10/mi) 127/138bpm [909b/mi] 60cal 416/536W 4) 0.62mi - 4:30(7:15/mi) 133/138bpm [965b/mi] 65cal 398/473W 5) 0.62mi - 4:29(7:13/mi) 135/140bpm [975b/mi] 66cal 418/515W 6) 0.62mi - 4:12(6:45/mi) 141/151bpm [951b/mi] 65cal 426/530W 7) 0.62mi - 4:04(6:33/mi) 150/156bpm [982b/mi] 65cal 436/538W 8) 0.04mi - 19(7:34/mi) 151/152bpm [1142b/mi] 5cal 422/435W 9) 0.62mi - 5:37(9:02/mi) 122/150bpm [1101b/mi] 69cal 343/447W 10) 0.62mi - 5:11(8:21/mi) 121/130bpm [1010b/mi] 65cal 350/410W 11) 0.62mi - 4:59(8:01/mi) 122/135bpm [977b/mi] 60cal 362/467W 12) 0.08mi - 46(9:09/mi) 136/138bpm [1245b/mi] 10cal 427/435W Add a comment
|
Post race warm down laps with Justin and Chris (1 lap).
Split Summary === 1) 0.62mi - 5:35(8:58/mi) 119/127bpm [1068b/mi] 68cal 333/410W 2) 0.62mi - 5:21(8:37/mi) 126/130bpm [1086b/mi] 70cal 349/403W 3) 0.62mi - 5:01(8:04/mi) 131/135bpm [1058b/mi] 69cal 371/424W 4) 0.51mi - 4:00(7:54/mi) 132/135bpm [1043b/mi] 55cal 370/413W Add a comment
Started fast, pushed all the way took places throughout the first half of the race, consolidated my position and then closed on one more place through the woods before surging past and accelerating into the finish.
20th finisher, 2nd M50 on the day and 1st M55 overall. M&M combined team finished 2nd overall, men finished 1st. 🏃🏃♀️🔴⚫💪 Split Summary === 1) 0.62mi - 3:48(6:07/mi) 144/156bpm [881b/mi] 59cal 461/659W 2) 0.62mi - 4:00(6:26/mi) 152/155bpm [977b/mi] 65cal 419/511W 3) 0.62mi - 3:51(6:12/mi) 155/160bpm [961b/mi] 64cal 452/655W 4) 0.62mi - 4:11(6:44/mi) 155/161bpm [1044b/mi] 69cal 455/537W 5) 0.62mi - 3:55(6:18/mi) 153/156bpm [964b/mi] 64cal 468/532W 6) 0.62mi - 4:00(6:25/mi) 152/155bpm [977b/mi] 64cal 428/510W 7) 0.62mi - 4:08(6:39/mi) 153/159bpm [1018b/mi] 67cal 465/646W 8) 0.62mi - 4:12(6:45/mi) 154/158bpm [1039b/mi] 68cal 493/612W 9) 0.14mi - 48(5:47/mi) 157/163bpm [907b/mi] 14cal 480/545W Add a comment
Pre race warm up.
Split Summary === 1) 0.62mi - 4:51(7:49/mi) 119/136bpm [929b/mi] 61cal 367/442W 2) 0.62mi - 4:54(7:53/mi) 126/134bpm [993b/mi] 66cal 377/433W 3) 0.62mi - 4:59(8:01/mi) 133/139bpm [1067b/mi] 71cal 385/419W 4) 0.22mi - 1:39(7:24/mi) 132/137bpm [976b/mi] 24cal 395/427W Add a comment
|
Second run of the day, Watling Street, A2 slip road, Park Pale loop and back again, 83% in range (110-126bpm) despite the combination of my faster pace (comfortable) and the climbs.
Pleased with today's efforts. 🏃💪 Split Summary === 1) 0.62mi - 5:06(8:13/mi) 112/123bpm [920b/mi] 63cal 360/480W 2) 0.62mi - 4:53(7:52/mi) 123/127bpm [968b/mi] 66cal 379/446W 3) 0.62mi - 4:38(7:27/mi) 122/130bpm [908b/mi] 62cal 388/471W 4) 0.62mi - 4:51(7:49/mi) 120/129bpm [938b/mi] 61cal 379/524W 5) 0.62mi - 5:00(8:02/mi) 123/133bpm [988b/mi] 65cal 405/452W 6) 0.62mi - 4:37(7:26/mi) 121/127bpm [899b/mi] 57cal 382/441W 7) 0.62mi - 4:48(7:44/mi) 122/127bpm [944b/mi] 60cal 396/483W 8) 0.14mi - 1:14(8:42/mi) 115/120bpm [1001b/mi] 14cal 357/484W Add a comment
Easy 4½ miles whilst the car was being MOTd, very windy out there! Nothing to report regarding the legs after yesterday's racing.
Split Summary === 1) 0.62mi - 4:55(7:55/mi) 127/141bpm [1006b/mi] 60cal 361/482W 2) 0.62mi - 4:58(8:00/mi) 126/136bpm [1007b/mi] 65cal 379/470W 3) 0.62mi - 5:02(8:05/mi) 129/140bpm [1043b/mi] 70cal 426/494W 4) 0.62mi - 5:02(8:07/mi) 130/141bpm [1054b/mi] 71cal 437/541W 5) 0.62mi - 4:35(7:22/mi) 119/136bpm [877b/mi] 56cal 347/460W 6) 0.62mi - 4:50(7:47/mi) 125/131bpm [974b/mi] 64cal 381/443W 7) 0.62mi - 4:54(7:54/mi) 131/138bpm [1034b/mi] 67cal 390/473W 8) 0.27mi - 2:11(8:10/mi) 128/134bpm [1045b/mi] 27cal 387/520W Add a comment
|
Distance Group Road Session
Run from home via Strood, Rochester and Chatham to the Sally Port gate, 2 x (2km (7:40 and 7:38), 2 minutes recovery, 1km (3:37 and 3:31), 2 minutes recovery), run back home again. Run to and from training in zones 1 and 2 apart from the climbs towards the end in each direction. Feeling strong. Split Summary === 1) 0.62mi - 4:32(7:18/mi) 120/130bpm [877b/mi] 59cal 371/452W 2) 0.62mi - 4:08(6:40/mi) 128/137bpm [853b/mi] 58cal 355/408W 3) 0.62mi - 4:34(7:21/mi) 134/139bpm [985b/mi] 67cal 396/496W 4) 0.62mi - 4:25(7:07/mi) 135/139bpm [960b/mi] 64cal 410/436W 5) 0.62mi - 4:31(7:16/mi) 136/139bpm [989b/mi] 66cal 392/455W 6) 0.62mi - 4:38(7:28/mi) 141/149bpm [1052b/mi] 70cal 416/492W 7) 0.62mi - 4:55(7:54/mi) 140/147bpm [1106b/mi] 72cal 402/464W 8) 0.2mi - 2:17(11:34/mi) 107/141bpm [1238b/mi] 22cal 271/394W 9) 1.24mi - 7:40(6:10/mi) 146/157bpm [900b/mi] 123cal 467/555W 10) 0.14mi - 2:00(14:09/mi) 129/156bpm [1826b/mi] 22cal 246/494W 11) 0.61mi - 3:37(5:57/mi) 150/158bpm [892b/mi] 57cal 485/634W 12) 0.14mi - 2:00(14:29/mi) 126/156bpm [1824b/mi] 21cal 229/441W 13) 1.24mi - 7:37(6:08/mi) 153/161bpm [939b/mi] 125cal 468/551W 14) 0.15mi - 1:50(12:34/mi) 132/159bpm [1658b/mi] 21cal 267/469W 15) 0.6mi - 3:31(5:51/mi) 152/162bpm [888b/mi] 59cal 482/654W 16) 0.62mi - 6:36(10:37/mi) 123/163bpm [1306b/mi] 71cal 267/537W 17) 0.62mi - 4:35(7:23/mi) 131/136bpm [968b/mi] 60cal 369/414W 18) 0.62mi - 4:40(7:30/mi) 135/139bpm [1013b/mi] 65cal 401/472W 19) 0.62mi - 4:33(7:19/mi) 137/139bpm [1002b/mi] 65cal 394/421W 20) 0.62mi - 4:38(7:28/mi) 137/144bpm [1022b/mi] 64cal 403/499W 21) 0.62mi - 5:20(8:35/mi) 140/145bpm [1201b/mi] 75cal 427/464W 22) 0.62mi - 5:10(8:18/mi) 138/142bpm [1146b/mi] 70cal 400/436W 23) 0.15mi - 1:17(8:36/mi) 133/140bpm [1144b/mi] 17cal 383/492W Add a comment
|
Wed 28th Feb
Feb 28
|
Thu 29th Feb
Feb 29
|
Fri 1st Mar
Mar 1
|
Sat 2nd Mar
Mar 2
|
Sun 3rd Mar
Mar 3
|
Mon 4th Mar
Mar 4
|
Tue 5th Mar
Mar 5
|
Very easy paced run from Strood whilst tyres were being replaced, through the the industrial estates and along the riverbank to Medway valley park and back via Cuxton Road.
VO2 Max now 60, feeling great! 🏃💪 Split Summary === 1) 0.62mi - 5:11(8:21/mi) 114/125bpm [952b/mi] 65cal 368/458W 2) 0.62mi - 5:14(8:25/mi) 120/128bpm [1009b/mi] 67cal 376/526W 3) 0.62mi - 4:51(7:48/mi) 118/125bpm [921b/mi] 62cal 378/401W 4) 0.62mi - 4:54(7:53/mi) 121/128bpm [955b/mi] 64cal 382/431W 5) 0.62mi - 5:07(8:14/mi) 127/138bpm [1046b/mi] 67cal 384/462W 6) 0.62mi - 4:38(7:27/mi) 122/130bpm [908b/mi] 57cal 359/517W 7) 0.55mi - 4:06(7:30/mi) 124/131bpm [929b/mi] 51cal 388/478W 8) 0.09mi - 40(7:20/mi) 126/127bpm [924b/mi] 9cal 400/433W Add a comment
|
Split Summary
=== 1) 0.62mi - 5:21(8:37/mi) 119/126bpm [1025b/mi] 65cal 357/427W 2) 0.62mi - 4:57(7:57/mi) 119/130bpm [947b/mi] 60cal 376/461W 3) 0.62mi - 4:56(7:56/mi) 123/130bpm [975b/mi] 62cal 357/404W 4) 0.25mi - 2:01(8:06/mi) 120/126bpm [971b/mi] 27cal 383/448W Add a comment
Split Summary
=== 1) 0.03mi - 22(10:42/mi) 101/106bpm [1081b/mi] 3cal 314/395W 2) 0.43mi - 2:41(6:16/mi) 135/149bpm [847b/mi] 41cal 455/550W 3) 0.08mi - 37(7:55/mi) 145/151bpm [1147b/mi] 10cal 393/524W 4) 0.25mi - 1:29(5:48/mi) 145/150bpm [840b/mi] 24cal 462/553W 5) 0.1mi - 50(8:48/mi) 144/150bpm [1267b/mi] 13cal 412/503W 6) 0.15mi - 50(5:43/mi) 144/148bpm [823b/mi] 13cal 416/461W 7) 0.05mi - 24(7:30/mi) 146/148bpm [1095b/mi] 7cal 377/450W 8) 0.14mi - 52(6:18/mi) 143/146bpm [901b/mi] 14cal 472/525W 9) 0.09mi - 50(9:11/mi) 140/146bpm [1287b/mi] 12cal 399/504W 10) 0.42mi - 2:42(6:23/mi) 145/150bpm [925b/mi] 43cal 444/521W 11) 0.08mi - 38(7:54/mi) 145/149bpm [1145b/mi] 10cal 365/433W 12) 0.26mi - 1:39(6:22/mi) 142/145bpm [905b/mi] 26cal 429/497W 13) 0.09mi - 48(8:45/mi) 140/144bpm [1225b/mi] 12cal 406/478W 14) 0.14mi - 50(5:53/mi) 142/146bpm [835b/mi] 13cal 395/446W 15) 0.05mi - 24(7:55/mi) 145/146bpm [1149b/mi] 6cal 379/423W 16) 0.14mi - 55(6:27/mi) 139/142bpm [897b/mi] 14cal 443/484W 17) 0.09mi - 50(9:01/mi) 137/142bpm [1235b/mi] 12cal 404/481W 18) 0.08mi - 31(6:11/mi) 138/141bpm [854b/mi] 8cal 366/493W Add a comment
Split Summary
=== 1) 0.62mi - 5:33(8:56/mi) 116/127bpm [1035b/mi] 70cal 352/437W 2) 0.62mi - 4:56(7:57/mi) 118/128bpm [938b/mi] 63cal 349/421W 3) 0.62mi - 5:22(8:38/mi) 118/125bpm [1018b/mi] 67cal 347/460W 4) 0.57mi - 4:50(8:24/mi) 121/133bpm [1016b/mi] 62cal 374/437W Add a comment
|
Split Summary
=== 1) 0.62mi - 4:50(7:47/mi) 116/125bpm [903b/mi] 60cal 350/408W 2) 0.62mi - 4:33(7:20/mi) 118/127bpm [865b/mi] 56cal 342/455W 3) 0.62mi - 5:02(8:06/mi) 125/134bpm [1013b/mi] 67cal 389/471W 4) 0.62mi - 5:57(9:35/mi) 130/137bpm [1245b/mi] 78cal 383/450W 5) 0.62mi - 5:03(8:08/mi) 122/129bpm [992b/mi] 62cal 362/424W 6) 0.62mi - 5:32(8:55/mi) 123/132bpm [1096b/mi] 67cal 367/475W 7) 0.36mi - 3:08(8:39/mi) 121/130bpm [1046b/mi] 39cal 348/450W Add a comment
|
parkrun Plus
Warm up, Shorne Wood parkrun (steady 21:47), warm down lap and then back to the car. Heavy rain, cold, gusty wind and loads of muddy puddles, gotta love parkrun... 🏃💪 Split Summary === 1) 0.62mi - 5:03(8:08/mi) 118/136bpm [960b/mi] 64cal 388/478W 2) 0.27mi - 2:36(9:27/mi) 108/136bpm [1021b/mi] 29cal 311/510W 3) 0.62mi - 4:17(6:54/mi) 130/143bpm [897b/mi] 60cal 433/567W 4) 0.62mi - 4:25(7:06/mi) 139/144bpm [988b/mi] 67cal 422/505W 5) 0.62mi - 4:22(7:02/mi) 143/148bpm [1005b/mi] 67cal 438/548W 6) 0.62mi - 4:09(6:40/mi) 147/152bpm [981b/mi] 67cal 436/553W 7) 0.62mi - 4:18(6:55/mi) 149/154bpm [1031b/mi] 68cal 440/541W 8) 0.04mi - 17(7:08/mi) 154/154bpm [1100b/mi] 4cal 496/522W 9) 0.62mi - 5:11(8:21/mi) 126/154bpm [1052b/mi] 69cal 384/534W 10) 0.62mi - 5:16(8:29/mi) 127/135bpm [1078b/mi] 64cal 346/546W 11) 0.62mi - 4:59(8:02/mi) 124/130bpm [996b/mi] 70cal 359/458W 12) 0.19mi - 1:30(8:04/mi) 125/130bpm [1008b/mi] 20cal 358/404W Add a comment
|
Post race warm down with Stephen McGlynn , very tired now!
Split Summary === 1) 0.62mi - 6:03(9:44/mi) 113/120bpm [1099b/mi] 69cal 311/365W 2) 0.62mi - 5:29(8:49/mi) 119/124bpm [1050b/mi] 68cal 325/353W 3) 0.62mi - 5:21(8:37/mi) 125/130bpm [1077b/mi] 69cal 344/368W 4) 0.62mi - 5:27(8:47/mi) 125/131bpm [1098b/mi] 68cal 336/401W 5) 0.62mi - 5:20(8:35/mi) 125/129bpm [1072b/mi] 67cal 338/354W 6) 0.04mi - 23(8:50/mi) 127/129bpm [1122b/mi] 5cal 342/364W Add a comment
Paddock Wood Half Marathon
Went out with the intention of running somewhere between 80 and 85 minutes (3:48-4:02 per km), pushed the pace along and traded places here and there throughout. Began to feel the pace at around 9 miles but upped my effort to combat the fatigue. The last mile felt horrible and I was definitely hanging on at the finish! Strange that 75% of the race was heart rate zone 3, 21% in zone 4 and the rest in zone 2 or lower?? Over the moon with 1:21:12 which is a 4½ minutes improvement on my 2012 PB (also recorded on this route) and a 7 minutes club record!! 🏃💨💪🔴⚫ Onwards to the Lydd 20 next Sunday morning... Split Summary === 1) 1mi - 6:10(6:10/mi) 141/152bpm [869b/mi] 99cal 476/583W 2) 1mi - 6:08(6:08/mi) 150/156bpm [920b/mi] 101cal 467/572W 3) 1mi - 6:04(6:04/mi) 148/153bpm [897b/mi] 98cal 449/477W 4) 1mi - 6:09(6:09/mi) 151/155bpm [929b/mi] 101cal 460/499W 5) 1mi - 6:04(6:04/mi) 151/155bpm [916b/mi] 99cal 453/472W 6) 1mi - 6:07(6:07/mi) 153/157bpm [936b/mi] 100cal 470/592W 7) 1mi - 6:08(6:08/mi) 154/161bpm [945b/mi] 101cal 473/624W 8) 1mi - 6:09(6:09/mi) 153/157bpm [941b/mi] 100cal 468/498W 9) 1mi - 6:15(6:15/mi) 153/157bpm [957b/mi] 102cal 466/486W 10) 1mi - 6:14(6:14/mi) 154/160bpm [961b/mi] 102cal 450/476W 11) 1mi - 6:22(6:22/mi) 155/158bpm [986b/mi] 104cal 467/588W 12) 1mi - 6:16(6:16/mi) 155/159bpm [973b/mi] 103cal 459/510W 13) 1mi - 6:19(6:19/mi) 156/161bpm [986b/mi] 104cal 468/551W 14) 0.14mi - 50(5:47/mi) 156/159bpm [902b/mi] 14cal 465/516W Add a comment
Pre race warm up (and toilet visit as there are always queues no matter how many are provided at a race), feeling great.
Conditions are pretty much perfect!! Split Summary === 1) 0.62mi - 4:47(7:42/mi) 121/132bpm [932b/mi] 63cal 383/500W 2) 0.62mi - 4:30(7:15/mi) 129/139bpm [936b/mi] 63cal 416/493W 3) 0mi - 2(13:05/mi) 123/124bpm [1610b/mi] 1cal 283/297W Add a comment
|
Almost 4½ miles of very easy paced laps of the Bligh Way playing fields before work, legs haven't felt this sore in many a year, worth it though!!
Split Summary === 1) 0.62mi - 5:04(8:10/mi) 117/129bpm [955b/mi] 64cal 355/428W 2) 0.62mi - 5:18(8:32/mi) 124/129bpm [1058b/mi] 70cal 368/428W 3) 0.62mi - 5:09(8:18/mi) 123/128bpm [1021b/mi] 66cal 353/390W 4) 0.62mi - 5:10(8:20/mi) 122/127bpm [1016b/mi] 64cal 350/396W 5) 0.62mi - 5:16(8:28/mi) 124/130bpm [1050b/mi] 65cal 355/394W 6) 0.62mi - 5:05(8:11/mi) 123/127bpm [1006b/mi] 61cal 339/360W 7) 0.62mi - 5:04(8:08/mi) 122/126bpm [993b/mi] 62cal 363/451W 8) 0.07mi - 38(9:16/mi) 120/125bpm [1112b/mi] 7cal 323/343W Add a comment
|
Warmed up around the top of the Lines with Vanessa then 3 x 2k laps in zones 1 and 2 finished off with a spin around the "K loop".
My legs felt somewhat better than yesterday morning's run, still a few more easy days to prepare for the Lydd 20!! Split Summary === 1) 0.62mi - 5:41(9:08/mi) 116/123bpm [1060b/mi] 69cal 350/409W 2) 0.62mi - 5:30(8:51/mi) 116/124bpm [1026b/mi] 66cal 333/402W 3) 0.62mi - 5:19(8:33/mi) 118/137bpm [1010b/mi] 63cal 358/492W 4) 0.62mi - 4:42(7:34/mi) 121/130bpm [916b/mi] 59cal 388/427W 5) 0.62mi - 4:53(7:51/mi) 128/131bpm [1004b/mi] 65cal 378/419W 6) 0.62mi - 5:00(8:02/mi) 122/130bpm [981b/mi] 64cal 370/431W 7) 0.62mi - 5:03(8:08/mi) 122/127bpm [992b/mi] 66cal 364/413W 8) 0.62mi - 4:57(7:58/mi) 122/130bpm [973b/mi] 65cal 369/413W 9) 0.62mi - 4:46(7:40/mi) 129/134bpm [989b/mi] 66cal 384/430W 10) 0.62mi - 4:39(7:30/mi) 132/138bpm [990b/mi] 64cal 389/457W 11) 0.01mi - 3(6:56/mi) 132/133bpm [915b/mi] 1cal 412/413W Add a comment
|
Wed 6th Mar
Mar 6
|
Thu 7th Mar
Mar 7
|
Fri 8th Mar
Mar 8
|
Sat 9th Mar
Mar 9
|
Sun 10th Mar
Mar 10
|
Mon 11th Mar
Mar 11
|
Tue 12th Mar
Mar 12
|
Easy paced 4 and a bit miles to Park Pale and back, clear and chilly evening.
Nothing falling from the sky was nice for a change... 🤣 Split Summary === 1) 0.62mi - 5:06(8:13/mi) 111/123bpm [911b/mi] 62cal 362/415W 2) 0.62mi - 4:55(7:55/mi) 122/127bpm [967b/mi] 66cal 385/431W 3) 0.62mi - 4:41(7:32/mi) 119/129bpm [897b/mi] 60cal 381/473W 4) 0.62mi - 4:55(7:55/mi) 119/127bpm [942b/mi] 60cal 378/489W 5) 0.62mi - 5:04(8:09/mi) 121/128bpm [986b/mi] 64cal 404/474W 6) 0.62mi - 4:47(7:41/mi) 119/129bpm [915b/mi] 58cal 375/434W 7) 0.62mi - 4:52(7:49/mi) 122/127bpm [954b/mi] 60cal 389/496W 8) 0mi - 1(5:56/mi) 115/115bpm [682b/mi] 345/347W Add a comment
|
Post work 4 laps of Marlborough Road, Brompton Road, Mansion Row and Sally Port Gardens, third lap with Jamie.
Whole run in zone 1 and a bit in zone 2. Feeling strong! 🏃💪 1) 0.62mi - 4:48(7:43/mi) 114/125bpm [880b/mi] 60cal 391/468W 2) 0.62mi - 4:39(7:28/mi) 125/136bpm [934b/mi] 66cal 401/464W 3) 0.62mi - 4:40(7:31/mi) 123/129bpm [924b/mi] 62cal 399/457W 4) 0.62mi - 4:41(7:32/mi) 126/131bpm [950b/mi] 63cal 395/452W 5) 0.62mi - 4:47(7:41/mi) 125/131bpm [961b/mi] 62cal 392/471W 6) 0.62mi - 4:45(7:39/mi) 126/131bpm [964b/mi] 62cal 391/454W 7) 0.62mi - 4:52(7:49/mi) 124/129bpm [970b/mi] 60cal 389/437W 8) 0.62mi - 4:50(7:46/mi) 126/130bpm [979b/mi] 61cal 380/438W 9) 0.25mi - 2:00(8:04/mi) 127/128bpm [1023b/mi] 25cal 396/443W 10) 0mi - 1(8:08/mi) 124/124bpm [1009b/mi] 380/380W Add a comment
|
Easy paced run from home to the Crutches roundabout, Strood town centre, Brompton Lane, Brompton Farm Road, Allington Drive and home again.
Poor heart rate trace to begin with but settled after a while. 1) 0.62mi - 5:16(8:29/mi) 131/152bpm [1111b/mi] 68cal 344/419W 2) 0.62mi - 5:03(8:08/mi) 143/150bpm [1163b/mi] 67cal 385/411W 3) 0.62mi - 4:52(7:50/mi) 138/148bpm [1080b/mi] 62cal 390/425W 4) 0.62mi - 4:35(7:23/mi) 119/130bpm [879b/mi] 52cal 384/426W 5) 0.62mi - 5:14(8:26/mi) 123/131bpm [1037b/mi] 68cal 401/460W 6) 0.62mi - 5:40(9:07/mi) 130/136bpm [1186b/mi] 75cal 384/469W 7) 0.62mi - 4:49(7:45/mi) 123/129bpm [953b/mi] 60cal 371/428W 8) 0.62mi - 5:19(8:33/mi) 126/133bpm [1078b/mi] 67cal 376/471W 9) 0.05mi - 27(8:47/mi) 120/123bpm [1055b/mi] 6cal 366/398W Add a comment
|
parkrun Plus
Warm up from Shorne village to the country park, Shorne Wood parkrun (steady, 4th in 21:56), warm down of 2 extra laps plus back to the car. 1) 0.62mi - 5:03(8:08/mi) 118/130bpm [960b/mi] 65cal 383/442W 2) 0.28mi - 2:25(8:44/mi) 113/141bpm [987b/mi] 26cal 333/457W 3) 0.62mi - 4:17(6:54/mi) 133/145bpm [917b/mi] 61cal 444/611W 4) 0.62mi - 4:26(7:08/mi) 141/145bpm [1005b/mi] 68cal 429/514W 5) 0.62mi - 4:25(7:07/mi) 143/149bpm [1017b/mi] 69cal 424/511W 6) 0.62mi - 4:16(6:51/mi) 145/150bpm [994b/mi] 67cal 421/503W 7) 0.62mi - 4:20(6:58/mi) 149/152bpm [1037b/mi] 68cal 435/496W 8) 0.03mi - 13(7:20/mi) 150/150bpm [1100b/mi] 3cal 502/510W 9) 0.62mi - 6:11(9:57/mi) 129/150bpm [1284b/mi] 80cal 310/525W 10) 0.62mi - 4:47(7:41/mi) 134/139bpm [1030b/mi] 65cal 387/461W 11) 0.62mi - 5:03(8:07/mi) 134/141bpm [1088b/mi] 68cal 388/467W 12) 0.62mi - 5:10(8:19/mi) 130/138bpm [1082b/mi] 72cal 389/485W 13) 0.45mi - 3:33(7:53/mi) 129/134bpm [1017b/mi] 49cal 380/432W Add a comment
|
Sunday Morning Long Run
No Lydd 20 for me so ran a wet and breezy 23½ miles at home instead, empty stomach (deliberate) and drink free (accidental because I forgot to pick them up before I left 🤦). Warm up, 6 x (2 miles at marathon pace, 1 mile recovery), warm down. Was meant to be circuits of Cliffe ponds but it was really rutted and I spent ages puddle dodging on the one lap that I completed. Switched instead to laps of West Street, Buttway Lane, Reed Street, Common Lane, Rye Street, Cooling Road and Higham Road. 1) 0.62mi - 4:53(7:51/mi) 121/128bpm [950b/mi] 65cal 371/417W 2) 0.62mi - 4:47(7:42/mi) 126/130bpm [970b/mi] 66cal 366/387W 3) 0.62mi - 4:49(7:45/mi) 128/134bpm [992b/mi] 66cal 378/424W 4) 0.62mi - 4:56(7:56/mi) 129/135bpm [1023b/mi] 68cal 386/422W 5) 0.62mi - 4:19(6:56/mi) 142/145bpm [985b/mi] 67cal 423/457W 6) 0.62mi - 4:31(7:16/mi) 142/145bpm [1031b/mi] 70cal 399/433W 7) 0.62mi - 4:19(6:57/mi) 142/143bpm [986b/mi] 67cal 396/447W 8) 0.14mi - 58(7:04/mi) 145/150bpm [1025b/mi] 15cal 461/581W 9) 0.62mi - 4:56(7:57/mi) 135/151bpm [1073b/mi] 68cal 398/548W 10) 0.38mi - 3:06(8:10/mi) 131/134bpm [1069b/mi] 42cal 386/423W 11) 0.62mi - 4:04(6:33/mi) 145/149bpm [950b/mi] 64cal 436/493W 12) 0.62mi - 4:12(6:46/mi) 145/150bpm [982b/mi] 65cal 439/505W 13) 0.62mi - 4:09(6:41/mi) 150/153bpm [1003b/mi] 66cal 423/481W 14) 0.14mi - 54(6:32/mi) 151/153bpm [986b/mi] 15cal 433/452W 15) 0.62mi - 4:50(7:47/mi) 139/153bpm [1081b/mi] 68cal 377/438W 16) 0.38mi - 3:04(8:05/mi) 135/138bpm [1092b/mi] 42cal 382/425W 17) 0.62mi - 4:03(6:31/mi) 148/154bpm [964b/mi] 64cal 446/490W 18) 0.62mi - 4:08(6:38/mi) 148/154bpm [983b/mi] 65cal 444/511W 19) 0.62mi - 4:08(6:39/mi) 153/156bpm [1018b/mi] 67cal 429/488W 20) 0.14mi - 54(6:32/mi) 152/154bpm [994b/mi] 15cal 438/452W 21) 0.62mi - 4:53(7:52/mi) 141/154bpm [1109b/mi] 70cal 379/464W 22) 0.38mi - 3:00(7:56/mi) 138/142bpm [1094b/mi] 42cal 381/447W 23) 0.62mi - 4:14(6:48/mi) 148/151bpm [1007b/mi] 65cal 432/469W 24) 0.62mi - 4:15(6:51/mi) 146/154bpm [1000b/mi] 64cal 431/508W 25) 0.62mi - 4:14(6:49/mi) 151/154bpm [1028b/mi] 67cal 422/467W 26) 0.14mi - 55(6:44/mi) 151/152bpm [1016b/mi] 15cal 425/447W 27) 0.62mi - 5:05(8:11/mi) 140/151bpm [1145b/mi] 71cal 364/452W 28) 0.38mi - 3:02(8:00/mi) 140/141bpm [1121b/mi] 43cal 377/436W 29) 0.62mi - 4:16(6:51/mi) 149/152bpm [1022b/mi] 66cal 424/464W 30) 0.62mi - 4:13(6:47/mi) 150/156bpm [1019b/mi] 64cal 438/512W 31) 0.62mi - 4:14(6:50/mi) 152/158bpm [1038b/mi] 67cal 427/477W 32) 0.14mi - 56(6:49/mi) 153/154bpm [1042b/mi] 14cal 411/435W 33) 0.62mi - 5:01(8:05/mi) 144/155bpm [1163b/mi] 70cal 365/444W 34) 0.38mi - 3:02(8:00/mi) 143/146bpm [1143b/mi] 42cal 376/421W 35) 0.62mi - 4:20(6:58/mi) 150/154bpm [1046b/mi] 66cal 421/450W 36) 0.62mi - 4:16(6:52/mi) 152/156bpm [1044b/mi] 65cal 437/514W 37) 0.62mi - 4:19(6:57/mi) 154/159bpm [1070b/mi] 67cal 422/459W 38) 0.14mi - 55(6:40/mi) 156/158bpm [1040b/mi] 15cal 403/414W 39) 0.62mi - 5:06(8:12/mi) 145/157bpm [1189b/mi] 70cal 362/435W 40) 0.38mi - 3:01(7:57/mi) 144/147bpm [1146b/mi] 40cal 356/383W 41) 0.02mi - 12(8:30/mi) 142/143bpm [1207b/mi] 2cal 350/353W 42) 0.62mi - 5:03(8:07/mi) 141/143bpm [1145b/mi] 69cal 347/377W 43) 0.2mi - 1:35(8:08/mi) 140/142bpm [1139b/mi] 21cal 364/388W Add a comment
|
Very easy paced road circuit, legs don't feel too bad after yesterday's long run.
Onwards towards this weekend's British Masters' cross country championships, the final race of a great season! 🏃💪🔴⚫ 1) 0.62mi - 5:19(8:33/mi) 109/127bpm [932b/mi] 62cal 341/448W 2) 0.62mi - 5:08(8:15/mi) 116/123bpm [957b/mi] 66cal 375/445W 3) 0.62mi - 5:02(8:06/mi) 114/125bpm [924b/mi] 60cal 345/453W 4) 0.62mi - 5:24(8:42/mi) 121/129bpm [1052b/mi] 67cal 386/470W 5) 0.62mi - 5:20(8:36/mi) 122/129bpm [1048b/mi] 67cal 386/441W 6) 0.62mi - 5:09(8:18/mi) 121/127bpm [1004b/mi] 62cal 364/416W 7) 0.55mi - 4:28(8:10/mi) 121/126bpm [988b/mi] 55cal 363/460W Add a comment
|
Distance Group Road Session 3 km warm up, 6 x the K loop off of 90 seconds, 3½ km warm down. Breezy on the climbs, definitely milder and thankfully dry!!
Reps were 3:46, 3:30, 3:28, 3:28, 3:27 and 3:30. 🏃🏃🏃🏃💪 1) 0.62mi - 5:13(8:24/mi) 122/133bpm [1024b/mi] 68cal 396/463W 2) 0.62mi - 5:23(8:40/mi) 124/132bpm [1075b/mi] 73cal 362/448W 3) 0.62mi - 5:15(8:27/mi) 115/124bpm [972b/mi] 64cal 341/454W 4) 0.11mi - 57(8:46/mi) 111/114bpm [973b/mi] 10cal 321/383W 5) 0.61mi - 3:46(6:12/mi) 134/147bpm [831b/mi] 56cal 467/616W 6) 0.04mi - 1:30(37:46/mi) 105/148bpm [3965b/mi] 11cal 73/515W 7) 0.61mi - 3:30(5:45/mi) 148/160bpm [850b/mi] 55cal 505/694W 8) 0.04mi - 1:30(34:09/mi) 113/155bpm [3859b/mi] 11cal 82/500W 9) 0.61mi - 3:28(5:43/mi) 152/162bpm [868b/mi] 55cal 495/668W 10) 0.05mi - 1:30(32:04/mi) 120/161bpm [3848b/mi] 13cal 81/495W 11) 0.61mi - 3:28(5:44/mi) 152/162bpm [872b/mi] 56cal 493/648W 12) 0.05mi - 1:30(30:50/mi) 125/162bpm [3854b/mi] 13cal 81/502W 13) 0.6mi - 3:27(5:42/mi) 154/164bpm [878b/mi] 57cal 495/653W 14) 0.05mi - 1:30(31:46/mi) 128/163bpm [4066b/mi] 14cal 77/503W 15) 0.61mi - 3:30(5:46/mi) 154/164bpm [889b/mi] 57cal 491/664W 16) 0.04mi - 1:30(35:11/mi) 127/163bpm [4467b/mi] 13cal 73/483W 17) 0.62mi - 5:53(9:28/mi) 123/131bpm [1165b/mi] 70cal 358/427W 18) 0.62mi - 5:33(8:55/mi) 119/131bpm [1062b/mi] 65cal 315/388W 19) 0.62mi - 5:46(9:16/mi) 120/131bpm [1112b/mi] 69cal 341/477W 20) 0.26mi - 2:13(8:34/mi) 119/125bpm [1019b/mi] 28cal 347/377W Add a comment
|
Wed 13th Mar
Mar 13
|
Thu 14th Mar
Mar 14
|
Fri 15th Mar
Mar 15
|
Sat 16th Mar
Mar 16
|
Sun 17th Mar
Mar 17
|
Mon 18th Mar
Mar 18
|
Tue 19th Mar
Mar 19
|
Wainscott, Liberty Park circuits (didn't get lost, just wanted to do two laps 😉), Frindsbury Road, Goddington Road, Cliffe Road and back to home.
Legs very tired after last night's session. 1) 0.62mi - 4:51(7:48/mi) 115/127bpm [897b/mi] 60cal 364/445W 2) 0.62mi - 4:42(7:35/mi) 119/126bpm [902b/mi] 62cal 350/429W 3) 0.62mi - 4:38(7:27/mi) 121/129bpm [902b/mi] 60cal 356/429W 4) 0.62mi - 4:32(7:17/mi) 125/130bpm [911b/mi] 62cal 388/506W 5) 0.62mi - 4:44(7:38/mi) 125/129bpm [954b/mi] 62cal 387/474W 6) 0.62mi - 4:59(8:01/mi) 128/133bpm [1026b/mi] 66cal 408/477W 7) 0.62mi - 5:22(8:38/mi) 131/136bpm [1131b/mi] 71cal 421/476W 8) 0.62mi - 5:22(8:37/mi) 128/140bpm [1104b/mi] 68cal 397/500W 9) 0.62mi - 5:08(8:15/mi) 130/141bpm [1072b/mi] 68cal 403/508W 10) 0.62mi - 5:03(8:07/mi) 128/134bpm [1040b/mi] 67cal 409/476W 11) 0.45mi - 3:40(8:06/mi) 131/138bpm [1061b/mi] 49cal 399/501W 12) 0.06mi - 28(8:24/mi) 127/133bpm [1066b/mi] 6cal 369/455W Add a comment
|
M&M Distance Group Grass Session
3.2 km warm up around the top of the Great Lines, 2 x 3 Garrison laps (steady) off of 90 seconds, warm down to the top of Chatham Hill and back via the Medway hospital. Legs are tired and achy but otherwise okay. 1) 0.62mi - 5:16(8:28/mi) 122/131bpm [1033b/mi] 68cal 389/467W 2) 0.62mi - 5:01(8:04/mi) 124/133bpm [1001b/mi] 68cal 368/455W 3) 0.62mi - 4:56(7:56/mi) 122/138bpm [968b/mi] 63cal 365/498W 4) 0.17mi - 1:21(8:10/mi) 120/123bpm [979b/mi] 17cal 368/407W 5) 0.62mi - 4:35(7:23/mi) 123/134bpm [908b/mi] 62cal 386/495W 6) 0.62mi - 4:23(7:03/mi) 138/145bpm [973b/mi] 66cal 434/534W 7) 0.04mi - 1:33(36:12/mi) 111/144bpm [4019b/mi] 13cal 81/420W 8) 0.62mi - 4:05(6:34/mi) 136/147bpm [893b/mi] 61cal 428/566W 9) 0.62mi - 4:06(6:35/mi) 147/152bpm [969b/mi] 66cal 462/577W 10) 0.08mi - 1:30(18:39/mi) 125/151bpm [2331b/mi] 14cal 160/462W 11) 0.62mi - 5:39(9:05/mi) 122/132bpm [1109b/mi] 69cal 378/447W 12) 0.62mi - 5:35(8:59/mi) 126/139bpm [1132b/mi] 71cal 375/482W 13) 0.62mi - 5:04(8:10/mi) 126/136bpm [1028b/mi] 67cal 370/503W 14) 0.62mi - 4:40(7:31/mi) 126/134bpm [948b/mi] 58cal 348/425W 15) 0.2mi - 1:36(7:57/mi) 125/129bpm [994b/mi] 21cal 374/407W Add a comment
|
Pre race shakeout after a nice long drive, quite a nice area for a run.
1) 0.62mi - 4:37(7:25/mi) 123/136bpm [913b/mi] 63cal 381/539W 2) 0.62mi - 4:30(7:15/mi) 132/136bpm [956b/mi] 66cal 388/460W 3) 0.62mi - 4:30(7:15/mi) 133/137bpm [964b/mi] 66cal 396/520W 4) 0.62mi - 4:33(7:19/mi) 133/147bpm [974b/mi] 66cal 420/700W 5) 0.62mi - 4:30(7:15/mi) 135/147bpm [979b/mi] 67cal 411/603W 6) 0.62mi - 4:39(7:28/mi) 134/149bpm [1001b/mi] 67cal 424/630W 7) 0.62mi - 4:54(7:52/mi) 130/135bpm [1024b/mi] 65cal 415/468W 8) 0.15mi - 1:20(9:09/mi) 124/130bpm [1135b/mi] 17cal 340/423W Add a comment
|
Post race warm down with Mark, tired legs now but no issues.
1) 0.62mi - 5:32(8:54/mi) 128/140bpm [1140b/mi] 74cal 343/477W 2) 0.62mi - 5:16(8:29/mi) 136/143bpm [1153b/mi] 76cal 347/513W 3) 0.5mi - 4:13(8:22/mi) 135/141bpm [1130b/mi] 61cal 352/402W Add a comment
British Masters' Cross Country Championships, Rhug Estate
Started fast, blowing a bit after 400m or thereabouts but soon settled into a sensibly fast pace. Worked hard up the hills and strided out on the descents and the flatter sections. Happy to end a very successful cross country season with 34:28 and 6th in the M55 age group, 2½ minutes off of the podium!! Very muddy, didn't realise that I'd bought 15mm needle pins, they're next to useless!! 1) 0.62mi - 3:59(6:25/mi) 149/158bpm [956b/mi] 64cal 447/623W 2) 0.62mi - 4:05(6:34/mi) 156/161bpm [1025b/mi] 69cal 430/558W 3) 0.62mi - 4:02(6:30/mi) 157/161bpm [1020b/mi] 68cal 435/513W 4) 0.62mi - 4:16(6:52/mi) 161/164bpm [1104b/mi] 73cal 425/606W 5) 0.62mi - 4:05(6:34/mi) 160/165bpm [1050b/mi] 70cal 444/559W 6) 0.62mi - 4:11(6:45/mi) 157/161bpm [1059b/mi] 69cal 407/486W 7) 0.62mi - 4:35(7:23/mi) 159/162bpm [1173b/mi] 76cal 424/552W 8) 0.62mi - 3:56(6:20/mi) 158/162bpm [1002b/mi] 67cal 422/557W 9) 0.21mi - 1:18(6:11/mi) 160/162bpm [990b/mi] 23cal 447/529W Add a comment
Pre race warm up and course reconnaissance, this is going to be interesting/fun (delete as appropriate).
1) 0.62mi - 6:49(10:58/mi) 125/141bpm [1370b/mi] 86cal 277/484W 2) 0.62mi - 5:48(9:20/mi) 131/143bpm [1222b/mi] 77cal 325/450W 3) 0.44mi - 3:43(8:30/mi) 134/141bpm [1138b/mi] 53cal 350/394W Add a comment
|
14 and a bit miles from the hotel, some incredibly steep hills (if I ran it the other way around), lovely scenery.
A bit of drizzle, breezy in places and sunny towards the end. Feeling good. 🏃💪 Stopped for a few minutes at the halfway point as I heard the most amazing soundtrack coming from one of the houses, a rally spec mk2 Ford Escort joined shortly afterwards by a rally spec mk2 Escort Mexico, watched in awe as they thrashed off down the lane. The owner had another one in his garage!! 😍 1) 0.62mi - 4:54(7:53/mi) 116/123bpm [914b/mi] 63cal 356/401W 2) 0.62mi - 4:48(7:43/mi) 117/130bpm [903b/mi] 60cal 335/499W 3) 0.62mi - 5:11(8:20/mi) 132/144bpm [1100b/mi] 74cal 401/517W 4) 0.62mi - 4:38(7:27/mi) 123/128bpm [917b/mi] 60cal 349/401W 5) 0.62mi - 4:34(7:22/mi) 119/127bpm [876b/mi] 56cal 348/391W 6) 0.62mi - 4:46(7:40/mi) 126/134bpm [966b/mi] 63cal 367/389W 7) 0.62mi - 4:45(7:39/mi) 127/133bpm [971b/mi] 63cal 376/417W 8) 0.62mi - 4:47(7:42/mi) 129/134bpm [993b/mi] 65cal 374/417W 9) 0.62mi - 4:41(7:31/mi) 129/133bpm [971b/mi] 62cal 374/469W 10) 0.62mi - 4:47(7:42/mi) 131/136bpm [1009b/mi] 65cal 388/442W 11) 0.62mi - 4:42(7:34/mi) 130/137bpm [984b/mi] 63cal 391/444W 12) 0.62mi - 4:52(7:50/mi) 133/143bpm [1041b/mi] 72cal 433/521W 13) 0.62mi - 4:51(7:49/mi) 139/145bpm [1086b/mi] 72cal 427/476W 14) 0.62mi - 4:34(7:21/mi) 132/144bpm [970b/mi] 62cal 380/437W 15) 0.62mi - 4:43(7:35/mi) 137/142bpm [1038b/mi] 69cal 412/464W 16) 0.62mi - 4:45(7:39/mi) 140/144bpm [1072b/mi] 71cal 413/502W 17) 0.62mi - 4:28(7:11/mi) 139/142bpm [999b/mi] 65cal 401/443W 18) 0.62mi - 4:33(7:19/mi) 136/141bpm [996b/mi] 63cal 392/440W 19) 0.62mi - 4:32(7:17/mi) 138/143bpm [1006b/mi] 64cal 404/454W 20) 0.62mi - 4:27(7:10/mi) 139/144bpm [996b/mi] 63cal 374/433W 21) 0.62mi - 4:56(7:57/mi) 145/152bpm [1153b/mi] 75cal 433/509W 22) 0.62mi - 4:34(7:22/mi) 142/149bpm [1045b/mi] 66cal 382/433W 23) 0.62mi - 4:34(7:20/mi) 144/148bpm [1057b/mi] 68cal 388/449W 24) 0.02mi - 12(8:53/mi) 144/146bpm [1278b/mi] 3cal 383/392W 25) 0mi - 1(26:31/mi) 143/143bpm [3791b/mi] 271/274W Add a comment
|
Very easy miles, usual route but in reverse (more left turns than rights)...
Legs are tired and achy but otherwise fine. 1) 0.62mi - 5:24(8:41/mi) 115/127bpm [998b/mi] 67cal 353/406W 2) 0.62mi - 5:06(8:12/mi) 117/124bpm [959b/mi] 65cal 355/408W 3) 0.62mi - 4:38(7:28/mi) 119/127bpm [889b/mi] 60cal 358/413W 4) 0.62mi - 4:58(7:59/mi) 120/128bpm [958b/mi] 63cal 365/460W 5) 0.62mi - 5:23(8:40/mi) 121/128bpm [1048b/mi] 67cal 372/469W 6) 0.62mi - 4:59(8:02/mi) 123/129bpm [987b/mi] 64cal 394/504W 7) 0.18mi - 1:33(8:27/mi) 125/129bpm [1057b/mi] 20cal 350/402W 8) 0.34mi - 3:00(8:49/mi) 120/126bpm [1057b/mi] 36cal 365/473W Add a comment
|
-
|