Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate Alun |
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Races
336 -
Miles
16161 -
Miles
1 -
Miles
847 -
Miles
125 -
WAVA
85.31% -
800m
2:36 -
1500m
5:00 -
Mile
5:19 -
3000m
10:16 -
5000m
17:59 -
5k
18:41 -
5M
30:39 -
10000m
36:49 -
10k
37:04 -
10M
1:02:58 -
Half
1:25:42 -
20M
2:20:45 -
Mara
3:27:15
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Recent Training | |||
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25th Mar
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parkrun | 7.2mi | 57:10 |
24th Mar
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Recovery Run | 3.2mi | 27:52 |
23rd Mar
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Warm Down | 2mi | 16:47 |
23rd Mar
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Track Session | 2.2mi | 17:13 |
23rd Mar
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Track Session | 0.3mi | 1:55 |
12 Month Benchmarks | Run | Bike |
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Mile | 5:15 | 2:32 |
5k | 17:54 | 11:39 |
5mi | 29:22 | 24:59 |
10k | 36:58 | 49:05 |
10mi | 1:17:52 | 1:48:52 |
Half | 1:48:01 | 0 |
Recent Pictures | Show more |
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Recent Threads |
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The Streaky Bacon Thread |
Buddies (10) |
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Followers (1) |
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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 | 2003 | 2004 | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
800m | 6 | 2:36
5:14/mi
|
75.81 | 2:47 69.03 | 2:36 75.17 | 2:39 74.38 | 2:40 75.81 | ||||||||||||||||
1500m | 17 | 5:00
5:22/mi
|
83.97 | 5:25 73.87 | 5:14 77.06 | 5:17 76.94 | 5:15 78.05 | 5:02 82.73 | 5:00 83.97 | ||||||||||||||
1mi | 14 | 5:19
5:19/mi
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84.72 | 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 | ||||||||||
3000m | 11 | 10:16
5:30/mi
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81.39 | 10:55 73.88 | 10:57 74.24 | 11:02 74.27 | 10:50 76.88 | 10:16 81.39 | |||||||||||||||
4km | 32 | 15:11
6:07/mi
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74.03 | 15:31 70.29 | 15:31 70.29 | 15:11 74.03 | |||||||||||||||||
4.3km | 1 | 16:47
6:21/mi
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73.99 | 16:47 73.99 | |||||||||||||||||||
5000m | 36 | 17:59
5:47/mi
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85.31 | 19:22 76.04 | 18:32 80.10 | 18:06 84.06 | 17:59 85.31 | ||||||||||||||||
6km | 1 | 22:16
5:58/mi
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83.24 | 22:16 83.24 | |||||||||||||||||||
4.8mi | 4 | 38:23
8:00/mi
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59.03 | 38:23 59.03 | |||||||||||||||||||
8km | 3 | 34:08
6:52/mi
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72.31 | 34:08 72.31 | |||||||||||||||||||
5mi | 27 | 30:39
6:08/mi
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81.68 | 36:23 60.38 | 34:45 63.71 | 34:01 65.58 | 38:53 57.83 | 31:39 78.42 | 30:39 81.68 | ||||||||||||||
5.1mi | 9 | 37:50
7:25/mi
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61.10 | 41:44 54.96 | 37:50 61.10 | ||||||||||||||||||
5.2mi | 13 | 34:51
6:42/mi
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73.75 | 34:53 66.51 | 38:39 63.49 | 39:35 61.99 | 34:51 71.00 | 35:00 73.75 | |||||||||||||||
5.3mi | 4 | 38:21
7:18/mi
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61.08 | 38:21 61.08 | |||||||||||||||||||
5.3mi | 5 | 36:55
6:58/mi
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67.20 | 44:59 52.99 | 36:55 67.20 | ||||||||||||||||||
5.5mi | 1 | 40:51
7:30/mi
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59.53 | 40:51 59.53 | |||||||||||||||||||
5.5mi | 9 | 33:14
6:03/mi
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73.28 | 33:14 73.28 | 37:13 65.43 | 39:32 62.57 | |||||||||||||||||
9km | 2 | 37:09
6:39/mi
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68.77 | 37:09 68.77 | 40:57 62.89 | ||||||||||||||||||
5.6mi | 7 | 47:56
8:34/mi
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52.54 | 47:56 52.54 | |||||||||||||||||||
5.9mi | 1 | 43:06
7:18/mi
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60.83 | 43:06 60.83 | |||||||||||||||||||
6mi | 17 | 39:16
6:33/mi
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71.85 | 39:16 71.85 | 47:05 60.42 | ||||||||||||||||||
10000m | 35 | 36:49
5:56/mi
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85.00 | 38:12 81.20 | 36:49 85.00 | ||||||||||||||||||
7.7mi | 1 | 53:54
7:00/mi
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64.12 | 53:54 64.12 | |||||||||||||||||||
10mi | 10 | 1:02:58
6:18/mi
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81.50 | 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 | ||||||||||||
13.1mi | 8 | 1:25:42
6:33/mi
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76.86 | 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 | ||||||||||||
30km | 5 | 2:30:33
8:05/mi
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64.60 | 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 | |||||||||||||||
20mi | 3 | 2:20:45
7:02/mi
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69.95 | 2:25:29 65.29 | 2:20:45 69.18 | 2:27:50 69.95 | |||||||||||||||||
26.2mi | 4 | 3:27:15
7:55/mi
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63.52 | 3:35:23 59.13 | 3:35:23 59.13 | 3:30:23 61.54 | 3:27:15 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2023 | 57 | 19 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 76 |
2023 | 0 | 51 | 123 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 174 |
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 |
Mon 27th Feb
Feb 27
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Tue 28th Feb
Feb 28
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Wed 1st Mar
Mar 1
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Thu 2nd Mar
Mar 2
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Fri 3rd Mar
Mar 3
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Sat 4th Mar
Mar 4
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Sun 5th Mar
Mar 5
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A couple of laps around the Bligh Way playing fields, hard work in the chilly breeze but no obvious reaction from my knee.
Split Summary === 1) 0.62m - 5:05(8:11/m) 144/154bpm [1177b/mi] 72cal 390/479W 2) 0.62m - 5:06(8:13/m) 146/152bpm [1199b/mi] 73cal 398/592W 3) 0.62m - 4:56(7:56/m) 146/150bpm [1158b/mi] 71cal 379/560W 4) 0.62m - 4:49(7:46/m) 148/153bpm [1149b/mi] 70cal 389/615W 5) 0.62m - 4:53(7:51/m) 145/149bpm [1138b/mi] 70cal 385/518W 6) 0.36m - 2:55(8:08/m) 150/154bpm [1221b/mi] 42cal 362/495W ![]() |
Tempo and Hills
Warm up, tempo with Gareth Williams from the Lines to Whiffens Avenue, hill climb to the top, recovery to the gate, harder up to the #Wilkins Loop then 4 reps, recovery along to Chatham Hill with climbs up the two long paths from the flats and Institute Road before climbing up to Rock Avenue, back to the lines with Sean Rodwell. Bloody cold and wet! Longest run since Swanley Park on Remembrance Sunday. ❄️🌧️🌬️🏃🏻👍 Split Summary === 1) 0.62m - 5:16(8:28/m) 124/136bpm [1051b/mi] 67cal 419/498W 2) 0.2m - 1:41(8:27/m) 131/137bpm [1108b/mi] 23cal 410/477W 3) 0.62m - 4:39(7:29/m) 125/153bpm [936b/mi] 59cal 385/502W 4) 0.62m - 4:17(6:53/m) 147/152bpm [1012b/mi] 63cal 387/548W 5) 0.62m - 5:29(8:49/m) 149/163bpm [1315b/mi] 81cal 419/651W 6) 0.62m - 5:17(8:30/m) 145/159bpm [1233b/mi] 73cal 318/614W 7) 0.62m - 5:18(8:32/m) 145/162bpm [1238b/mi] 72cal 338/729W 8) 0.62m - 5:55(9:31/m) 140/164bpm [1332b/mi] 73cal 306/659W 9) 0.62m - 5:54(9:29/m) 148/164bpm [1404b/mi] 80cal 322/685W 10) 0.62m - 5:04(8:10/m) 134/145bpm [1094b/mi] 61cal 313/547W 11) 0.5m - 4:10(8:18/m) 142/149bpm [1178b/mi] 57cal 330/501W ![]() |
Easy paced 5k, tough up the hills, chilly breeze.
Still more work required... Split Summary === 1) 0.62m - 5:20(8:35/m) 124/136bpm [1064b/mi] 68cal 423/537W 2) 0.62m - 5:21(8:37/m) 130/143bpm [1120b/mi] 69cal 352/478W 3) 0.62m - 5:24(8:41/m) 127/142bpm [1102b/mi] 66cal 356/498W 4) 0.62m - 5:26(8:45/m) 138/146bpm [1207b/mi] 73cal 317/435W 5) 0.62m - 5:29(8:49/m) 143/148bpm [1261b/mi] 73cal 324/563W 6) 0.06m - 41(10:42/m) 139/143bpm [1487b/mi] 8cal 222/256W ![]() |
Post session warm down with Sean, done now! ❄️🌬️🏃🏻
Split Summary === 1) 0.62m - 5:16(8:29/m) 136/144bpm [1154b/mi] 71cal 385/602W 2) 0.43m - 3:21(7:44/m) 143/145bpm [1107b/mi] 47cal 415/674W ![]()
8 x 500m off of 100m walk/jog back recoveries.
First rep of 2:01 => later rep of 1:50, the rest were somewhere in between. Cold and breezy. ❄️🌬️🏃🏻🏃🏻 Split Summary === 1) 0.31m - 2:05(6:43/m) 135/150bpm [907b/mi] 30cal 472/579W 2) 0.09m - 1:03(11:59/m) 131/150bpm [1570b/mi] 12cal 260/514W 3) 0.31m - 2:02(6:32/m) 143/156bpm [934b/mi] 30cal 445/535W 4) 0.09m - 1:08(13:07/m) 137/156bpm [1797b/mi] 14cal 257/513W 5) 0.31m - 1:59(6:22/m) 147/160bpm [935b/mi] 30cal 452/530W 6) 0.09m - 1:09(13:12/m) 142/160bpm [1875b/mi] 15cal 276/578W 7) 0.31m - 1:54(6:08/m) 153/165bpm [939b/mi] 30cal 464/536W 8) 0.09m - 1:11(12:37/m) 149/164bpm [1879b/mi] 16cal 223/578W 9) 0.31m - 1:56(6:14/m) 151/166bpm [941b/mi] 28cal 419/552W 10) 0.08m - 1:32(18:57/m) 130/167bpm [2463b/mi] 15cal 98/576W 11) 0.31m - 1:53(6:04/m) 150/166bpm [911b/mi] 30cal 474/608W 12) 0.09m - 1:31(17:31/m) 132/167bpm [2313b/mi] 16cal 119/635W 13) 0.31m - 1:50(5:55/m) 151/169bpm [894b/mi] 28cal 485/568W 14) 0.09m - 1:33(17:46/m) 133/170bpm [2363b/mi] 16cal 125/615W 15) 0.31m - 1:52(6:01/m) 150/171bpm [902b/mi] 29cal 473/565W 16) 0.09m - 1:40(19:06/m) 130/172bpm [2482b/mi] 16cal 101/570W ![]()
Pre session warm up with Darren, Bob, Gareth, Sean and Jordan, taters out again...❄️🏃🏻🤣
Split Summary === 1) 0.62m - 5:09(8:18/m) 120/131bpm [996b/mi] 65cal 410/548W 2) 0.62m - 5:17(8:30/m) 121/127bpm [1028b/mi] 65cal 363/446W 3) 0.37m - 3:06(8:24/m) 123/126bpm [1034b/mi] 38cal 348/410W ![]() |
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Post parkrun warm down, quite tired now.
Split Summary === 1) 0.62m - 5:22(8:39/m) 144/156bpm [1245b/mi] 71cal 346/507W 2) 0.62m - 5:05(8:11/m) 148/155bpm [1210b/mi] 72cal 384/538W 3) 0.21m - 1:41(8:10/m) 148/154bpm [1207b/mi] 23cal 325/402W ![]()
Mote Park parkrun
Steady out, aiming for around 4:10 per kilometre, striding nicely but blowing hard up the hill past the house on each of the three passes (heart rate hit 174bpm), eased into the finish. 18:40 in the pain cave! Split Summary === 1) 0.62m - 4:14(6:49/m) 157/169bpm [1070b/mi] 66cal 449/611W 2) 0.62m - 4:11(6:44/m) 163/167bpm [1097b/mi] 68cal 431/552W 3) 0.62m - 4:19(6:58/m) 166/171bpm [1155b/mi] 71cal 402/562W 4) 0.62m - 4:19(6:56/m) 168/173bpm [1165b/mi] 73cal 423/592W 5) 0.62m - 4:22(7:01/m) 167/174bpm [1172b/mi] 74cal 418/598W 6) 0.05m - 22(6:51/m) 166/168bpm [1138b/mi] 6cal 393/398W ![]()
Pre parkrun warm up, chilly breeze.
Split Summary === 1) 0.62m - 5:09(8:17/m) 129/142bpm [1069b/mi] 67cal 370/512W 2) 0.62m - 4:55(7:55/m) 147/154bpm [1163b/mi] 71cal 388/554W 3) 0.17m - 1:17(7:38/m) 146/149bpm [1115b/mi] 19cal 352/378W ![]() |
Cross Country Reconnaissance Run
Wanted a 10k run on grass, planned to drive to Capstone Park but decided on Deangate Ridge. This would make a great cross country course; all grass, loads of space and plenty of elevation changes. Just depends on whether Medway Council would want too much cash for the use of the facility?? Split Summary === 1) 0.62m - 5:29(8:49/m) 135/149bpm [1190b/mi] 74cal 427/530W 2) 0.62m - 5:12(8:22/m) 142/152bpm [1188b/mi] 73cal 355/471W 3) 0.62m - 5:02(8:06/m) 149/159bpm [1206b/mi] 73cal 397/574W 4) 0.62m - 4:55(7:55/m) 145/152bpm [1148b/mi] 70cal 362/534W 5) 0.62m - 5:05(8:11/m) 152/156bpm [1245b/mi] 72cal 337/532W 6) 0.62m - 4:38(7:27/m) 137/151bpm [1021b/mi] 63cal 318/478W 7) 0.62m - 5:02(8:07/m) 147/151bpm [1192b/mi] 70cal 350/434W 8) 0.62m - 5:02(8:06/m) 148/157bpm [1199b/mi] 71cal 337/437W 9) 0.62m - 4:59(8:02/m) 152/160bpm [1221b/mi] 73cal 370/491W 10) 0.62m - 5:07(8:14/m) 150/156bpm [1236b/mi] 73cal 377/469W 11) 0.62m - 4:56(7:56/m) 150/157bpm [1191b/mi] 70cal 342/425W 12) 0.25m - 1:57(7:41/m) 150/153bpm [1153b/mi] 28cal 329/364W ![]() |
Mon 6th Mar
Mar 6
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Tue 7th Mar
Mar 7
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Wed 8th Mar
Mar 8
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Thu 9th Mar
Mar 9
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Fri 10th Mar
Mar 10
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Sat 11th Mar
Mar 11
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Sun 12th Mar
Mar 12
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Club Session
Warm up with Bob, 8 x 560m (with Gareth, chasing Sean), warm down. Rather parky this evening! ❄️🏃🏻🏃🏻🏃🏻 Split Summary === 1) 0.62m - 6:00(9:39/m) 112/125bpm [1080b/mi] 68cal 362/441W 2) 0.45m - 4:53(10:53/m) 109/126bpm [1185b/mi] 50cal 308/417W 3) 0.35m - 2:32(7:13/m) 132/144bpm [953b/mi] 32cal 414/544W 4) 0m - 34(2:25:58/m) 126/141bpm [18393b/mi] 7cal 8/83W 5) 0.35m - 2:22(6:48/m) 138/151bpm [938b/mi] 32cal 418/515W 6) 0.01m - 37(1:10:07/m) 141/149bpm [9886b/mi] 9cal 76/561W 7) 0.35m - 2:26(6:54/m) 143/152bpm [986b/mi] 34cal 418/500W 8) 0.01m - 33(49:50/m) 143/151bpm [7125b/mi] 8cal 75/416W 9) 0.35m - 2:25(6:53/m) 145/155bpm [997b/mi] 35cal 400/471W 10) 0.02m - 37(37:50/m) 146/153bpm [5524b/mi] 9cal 89/405W 11) 0.35m - 2:23(6:44/m) 148/157bpm [996b/mi] 34cal 420/499W 12) 0.01m - 37(44:09/m) 148/155bpm [6535b/mi] 8cal 101/430W 13) 0.35m - 2:20(6:36/m) 149/159bpm [984b/mi] 34cal 406/498W 14) 0.01m - 38(1:23:47/m) 152/158bpm [12736b/mi] 9cal 72/409W 15) 0.35m - 2:11(6:15/m) 156/166bpm [976b/mi] 34cal 442/553W 16) 0.01m - 43(1:03:48/m) 154/166bpm [9825b/mi] 11cal 82/431W 17) 0.35m - 2:10(6:10/m) 158/168bpm [975b/mi] 34cal 418/531W 18) 0.62m - 6:18(10:08/m) 140/166bpm [1419b/mi] 84cal 375/674W 19) 0.62m - 5:20(8:35/m) 138/144bpm [1185b/mi] 69cal 330/449W 20) 0.62m - 5:06(8:12/m) 136/145bpm [1116b/mi] 65cal 336/452W 21) 0.17m - 1:26(8:12/m) 139/141bpm [1140b/mi] 20cal 364/426W ![]() |
Cold, wet and windy loops around the Knights Place estate, legs not really feeling it tonight.
Getting it done! ❄️🌧️🌬️🏃🏻 Split Summary === 1) 0.62m - 5:17(8:29/m) 125/135bpm [1061b/mi] 68cal 399/527W 2) 0.62m - 5:15(8:28/m) 131/140bpm [1108b/mi] 69cal 365/422W 3) 0.62m - 5:18(8:32/m) 132/139bpm [1127b/mi] 70cal 363/490W 4) 0.62m - 5:21(8:37/m) 135/141bpm [1164b/mi] 70cal 339/405W 5) 0.62m - 5:12(8:22/m) 135/144bpm [1130b/mi] 66cal 331/489W 6) 0.62m - 5:13(8:24/m) 134/143bpm [1126b/mi] 67cal 352/570W 7) 0.62m - 5:20(8:35/m) 138/145bpm [1185b/mi] 70cal 352/505W 8) 0.06m - 32(9:15/m) 134/137bpm [1240b/mi] 7cal 396/533W ![]() |
Post session warm down with Bob, Taryne, Sean and Jamie.
Split Summary === 1) 0.62m - 5:02(8:06/m) 133/143bpm [1078b/mi] 68cal 421/574W 2) 0.62m - 4:57(7:59/m) 139/142bpm [1109b/mi] 67cal 367/461W 3) 0.12m - 55(7:50/m) 141/142bpm [1104b/mi] 12cal 327/389W ![]()
12 x 300m, jog 100m (45 seconds), all reps between 64 and 66 seconds. Stopped after 12 because I was blowing hard.
Progress is being made! 🏃🏻💪 Split Summary === 1) 0.19m - 1:06(5:56/m) 126/148bpm [748b/mi] 12cal 468/593W 2) 0.06m - 50(13:19/m) 139/150bpm [1850b/mi] 11cal 311/498W 3) 0.19m - 1:05(5:51/m) 144/155bpm [843b/mi] 16cal 450/563W 4) 0.06m - 46(12:19/m) 143/154bpm [1761b/mi] 11cal 295/472W 5) 0.19m - 1:04(5:44/m) 148/158bpm [847b/mi] 17cal 427/537W 6) 0.06m - 46(12:16/m) 150/159bpm [1840b/mi] 11cal 300/496W 7) 0.19m - 1:05(5:49/m) 151/158bpm [878b/mi] 17cal 441/514W 8) 0.06m - 47(12:35/m) 149/157bpm [1874b/mi] 11cal 300/453W 9) 0.19m - 1:05(5:49/m) 151/161bpm [879b/mi] 17cal 459/549W 10) 0.06m - 47(12:33/m) 154/162bpm [1932b/mi] 11cal 295/460W 11) 0.19m - 1:06(5:54/m) 154/163bpm [909b/mi] 18cal 437/485W 12) 0.06m - 48(12:56/m) 153/163bpm [1979b/mi] 11cal 317/457W 13) 0.19m - 1:06(5:52/m) 153/163bpm [899b/mi] 17cal 447/521W 14) 0.06m - 48(12:44/m) 155/163bpm [1975b/mi] 11cal 315/459W 15) 0.19m - 1:04(5:45/m) 156/166bpm [897b/mi] 17cal 436/482W 16) 0.06m - 50(13:30/m) 156/167bpm [2107b/mi] 12cal 311/474W 17) 0.19m - 1:04(5:46/m) 157/168bpm [904b/mi] 17cal 460/543W 18) 0.07m - 47(10:27/m) 159/167bpm [1663b/mi] 12cal 297/485W 19) 0.19m - 1:16(6:47/m) 160/170bpm [1084b/mi] 21cal 426/574W 20) 0.06m - 39(10:27/m) 158/167bpm [1652b/mi] 10cal 247/300W 21) 0.17m - 1:04(6:24/m) 157/166bpm [1004b/mi] 17cal 448/582W 22) 0.08m - 52(10:47/m) 157/167bpm [1694b/mi] 13cal 279/468W 23) 0.17m - 1:06(6:21/m) 156/166bpm [990b/mi] 17cal 479/614W 24) 0.02m - 51(34:08/m) 152/166bpm [5187b/mi] 13cal 89/478W ![]()
Shorter than usual pre session warm up with Bob.
Less cold but drizzling. Split Summary === 1) 0.61m - 5:05(8:17/m) 119/128bpm [985b/mi] 61cal 381/440W ![]() |
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Post parkrun warm down with Jamie Walsh.
Split Summary === 1) 0.62mi - 5:33(8:55/mi) 133/142bpm [1186b/mi] 70cal 380/545W 2) 0.62mi - 5:06(8:13/mi) 135/139bpm [1110b/mi] 66cal 330/384W 3) 0.62mi - 4:57(7:59/mi) 135/140bpm [1077b/mi] 63cal 329/422W 4) 0.31mi - 2:38(8:22/mi) 140/143bpm [1172b/mi] 35cal 352/432W ![]()
Great Lines parkrun, chasing Noel Lyons all the way around, never closer than 10 seconds. Getting quicker every week.
Split Summary === 1) 0.62mi - 4:12(6:46/mi) 148/161bpm [1001b/mi] 61cal 454/588W 2) 0.62mi - 4:04(6:33/mi) 162/165bpm [1061b/mi] 66cal 444/537W 3) 0.62mi - 4:01(6:28/mi) 162/166bpm [1047b/mi] 65cal 420/531W 4) 0.62mi - 4:29(7:12/mi) 165/169bpm [1189b/mi] 73cal 407/518W 5) 0.61mi - 3:54(6:23/mi) 164/168bpm [1048b/mi] 65cal 413/547W ![]()
Pre parkrun warm up, chilly but bright this morning.
Split Summary === 1) 0.62mi - 5:35(8:58/mi) 125/138bpm [1122b/mi] 70cal 397/497W 2) 0.62mi - 5:25(8:43/mi) 138/143bpm [1204b/mi] 75cal 387/463W 3) 0.43mi - 3:28(8:07/mi) 137/145bpm [1113b/mi] 47cal 388/598W ![]() |
Sunday Lunch Longish Run
Run from Shorne village to Shorne Wood country park, 7 x 1.8km laps, run back to the car. Longest run since October. Heart rate is still higher than I'd like but that's to be expected... Split Summary === 1) 0.62mi - 5:24(8:41/mi) 127/140bpm [1103b/mi] 70cal 454/574W 2) 0.62mi - 5:01(8:04/mi) 136/142bpm [1097b/mi] 70cal 392/503W 3) 0.62mi - 5:10(8:18/mi) 139/143bpm [1154b/mi] 71cal 363/511W 4) 0.62mi - 4:58(8:00/mi) 139/144bpm [1111b/mi] 69cal 380/518W 5) 0.62mi - 5:14(8:26/mi) 140/146bpm [1180b/mi] 71cal 301/526W 6) 0.62mi - 5:04(8:09/mi) 144/150bpm [1174b/mi] 70cal 383/840W 7) 0.62mi - 5:10(8:19/mi) 145/150bpm [1207b/mi] 71cal 316/555W 8) 0.62mi - 5:19(8:33/mi) 147/150bpm [1256b/mi] 74cal 377/514W 9) 0.62mi - 5:13(8:24/mi) 146/152bpm [1226b/mi] 73cal 367/622W 10) 0.62mi - 5:35(8:59/mi) 145/150bpm [1302b/mi] 76cal 350/518W 11) 0.62mi - 5:25(8:43/mi) 144/149bpm [1255b/mi] 75cal 385/602W 12) 0.62mi - 5:28(8:49/mi) 145/150bpm [1277b/mi] 73cal 328/520W 13) 0.62mi - 5:15(8:26/mi) 145/149bpm [1223b/mi] 73cal 393/500W 14) 0.62mi - 5:47(9:19/mi) 146/150bpm [1359b/mi] 79cal 345/517W 15) 0.62mi - 5:00(8:03/mi) 143/150bpm [1151b/mi] 64cal 313/411W 16) 0.01mi - 3(6:45/mi) 141/141bpm [952b/mi] 1cal 433/439W ![]() |
Mon 13th Mar
Mar 13
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Tue 14th Mar
Mar 14
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Wed 15th Mar
Mar 15
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Thu 16th Mar
Mar 16
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Fri 17th Mar
Mar 17
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Sat 18th Mar
Mar 18
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Sun 19th Mar
Mar 19
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Easy 2 miles to the end of Old Watling Street and back before this pesky tooth gets taken out later this afternoon.
Split Summary === 1) 0.62mi - 5:38(9:04/mi) 122/134bpm [1107b/mi] 70cal 408/500W 2) 0.62mi - 5:30(8:52/mi) 128/134bpm [1134b/mi] 69cal 350/491W 3) 0.62mi - 5:04(8:08/mi) 126/133bpm [1026b/mi] 64cal 328/438W 4) 0.38mi - 3:08(8:18/mi) 131/137bpm [1087b/mi] 41cal 368/559W ![]() |
Club Session
Warm up, c3km tempo, 6 x 400m threshold, warm down. Split Summary === 1) 0.62mi - 5:37(9:02/mi) 121/133bpm [1093b/mi] 68cal 431/547W 2) 0.62mi - 5:07(8:14/mi) 124/130bpm [1021b/mi] 64cal 337/479W 3) 0.14mi - 1:46(12:34/mi) 102/124bpm [1281b/mi] 15cal 252/365W 4) 0.62mi - 4:20(6:58/mi) 134/148bpm [933b/mi] 58cal 418/506W 5) 0.62mi - 4:23(7:02/mi) 150/154bpm [1056b/mi] 66cal 431/504W 6) 0.49mi - 3:34(7:15/mi) 148/154bpm [1072b/mi] 52cal 391/513W 7) 0.25mi - 1:47(7:03/mi) 131/154bpm [924b/mi] 21cal 421/604W 8) 0.02mi - 30(28:33/mi) 151/155bpm [4310b/mi] 7cal 98/431W 9) 0.25mi - 1:34(6:15/mi) 150/160bpm [939b/mi] 23cal 453/557W 10) 0.02mi - 30(30:35/mi) 158/160bpm [4832b/mi] 8cal 115/436W 11) 0.25mi - 1:35(6:18/mi) 150/156bpm [946b/mi] 24cal 454/566W 12) 0.02mi - 30(31:31/mi) 153/157bpm [4823b/mi] 7cal 97/443W 13) 0.25mi - 1:36(6:24/mi) 150/163bpm [961b/mi] 24cal 430/545W 14) 0.01mi - 30(49:38/mi) 160/163bpm [7942b/mi] 8cal 89/419W 15) 0.25mi - 1:32(6:10/mi) 154/162bpm [951b/mi] 23cal 458/557W 16) 0.02mi - 31(28:54/mi) 159/163bpm [4596b/mi] 8cal 112/444W 17) 0.25mi - 1:30(6:00/mi) 158/168bpm [949b/mi] 24cal 459/595W 18) 0.07mi - 5:30(1:19:44/mi) 99/169bpm [7894b/mi] 13cal 6/443W 19) 0.62mi - 5:40(9:08/mi) 132/142bpm [1205b/mi] 70cal 379/552W 20) 0.62mi - 5:08(8:15/mi) 132/141bpm [1089b/mi] 61cal 317/466W 21) 0.2mi - 1:47(8:50/mi) 137/139bpm [1211b/mi] 24cal 377/467W ![]() |
33 minutes in zone 2 (97%), drizzly and miserable evening but great to be out running! 🏃🏻😁
Split Summary === 1) 0.62mi - 5:23(8:40/mi) 124/133bpm [1074b/mi] 67cal 358/533W 2) 0.62mi - 5:15(8:28/mi) 129/137bpm [1091b/mi] 66cal 330/426W 3) 0.62mi - 5:08(8:16/mi) 132/137bpm [1091b/mi] 67cal 360/435W 4) 0.62mi - 5:26(8:45/mi) 136/141bpm [1191b/mi] 73cal 373/480W 5) 0.62mi - 5:23(8:40/mi) 133/141bpm [1152b/mi] 67cal 325/393W 6) 0.62mi - 4:57(7:59/mi) 133/142bpm [1061b/mi] 63cal 324/359W 7) 0.17mi - 1:27(8:44/mi) 138/140bpm [1205b/mi] 19cal 330/388W 8) 0.11mi - 1:09(10:34/mi) 128/138bpm [1353b/mi] 12cal 259/291W ![]() |
Post session warm down, done now...
Split Summary === 1) 0mi - 15(52:09/mi) 93/96bpm [4851b/mi] 1cal 40/53W 2) 0.62mi - 4:55(7:55/mi) 133/141bpm [1052b/mi] 65cal 386/555W 3) 0.47mi - 3:42(7:53/mi) 142/145bpm [1119b/mi] 51cal 349/549W ![]()
Club Session
6 x 600m (2:15, 2:05, 2:09, 2:12, 2:11 and 2:12) off of 200m walked recoveries (3:00), first two with Bob FURSEY and the rest solo. Felt pretty good but fatigued! 💪🏃🏻 Split Summary === 1) 0.37mi - 2:15(6:02/mi) 147/160bpm [887b/mi] 33cal 486/633W 2) 0.14mi - 3:00(21:57/mi) 108/161bpm [2370b/mi] 21cal 83/611W 3) 0.37mi - 2:05(5:36/mi) 150/167bpm [839b/mi] 29cal 541/814W 4) 0.14mi - 3:00(21:56/mi) 111/167bpm [2435b/mi] 22cal 85/660W 5) 0.37mi - 2:09(5:45/mi) 148/167bpm [852b/mi] 31cal 533/779W 6) 0.13mi - 3:00(22:59/mi) 116/167bpm [2666b/mi] 23cal 71/582W 7) 0.37mi - 2:12(5:54/mi) 147/165bpm [868b/mi] 32cal 498/710W 8) 0.14mi - 3:00(21:57/mi) 116/166bpm [2547b/mi] 22cal 97/624W 9) 0.37mi - 2:11(5:52/mi) 149/167bpm [873b/mi] 31cal 514/826W 10) 0.14mi - 3:00(20:59/mi) 117/167bpm [2455b/mi] 23cal 101/598W 11) 0.37mi - 2:12(5:54/mi) 149/167bpm [880b/mi] 30cal 504/758W 12) 0.14mi - 2:40(19:33/mi) 117/168bpm [2288b/mi] 22cal 121/621W ![]()
Pre session warm up after arriving late.
Split Summary === 1) 0.62mi - 4:53(7:51/mi) 122/132bpm [958b/mi] 62cal 402/481W 2) 0.53mi - 4:03(7:40/mi) 133/136bpm [1021b/mi] 57cal 392/454W ![]() |
32 minutes recovery run keeping it as close to 117bpm as possible (94%), shuffling along at times.
Split Summary === 1) 0.62mi - 6:03(9:44/mi) 116/121bpm [1129b/mi] 70cal 352/450W 2) 0.62mi - 6:02(9:43/mi) 118/124bpm [1147b/mi] 68cal 326/371W 3) 0.62mi - 6:01(9:41/mi) 120/127bpm [1161b/mi] 68cal 322/385W 4) 0.62mi - 6:51(11:01/mi) 123/128bpm [1355b/mi] 72cal 289/354W 5) 0.62mi - 5:41(9:08/mi) 122/126bpm [1115b/mi] 62cal 297/332W 6) 0.13mi - 1:22(10:35/mi) 124/126bpm [1312b/mi] 15cal 258/283W 7) 0.12mi - 1:20(11:31/mi) 120/125bpm [1382b/mi] 11cal 249/314W ![]() |
parkrun Plus
Warm up from the Ship and Trades, Great Lines parkrun (20:55), warm down back to the car. Raining and slippery on the grassed sections. Ouchy... Split Summary === 1) 0.62mi - 5:17(8:31/mi) 123/135bpm [1047b/mi] 67cal 372/438W 2) 0.62mi - 5:37(9:03/mi) 140/146bpm [1267b/mi] 78cal 398/456W 3) 0.62mi - 5:02(8:07/mi) 142/146bpm [1152b/mi] 70cal 370/537W 4) 0.09mi - 57(11:02/mi) 107/140bpm [1181b/mi] 9cal 297/447W 5) 0.62mi - 4:16(6:52/mi) 147/164bpm [1008b/mi] 63cal 493/609W 6) 0.62mi - 4:10(6:42/mi) 163/167bpm [1092b/mi] 68cal 436/593W 7) 0.62mi - 4:02(6:30/mi) 162/166bpm [1052b/mi] 66cal 406/520W 8) 0.62mi - 4:31(7:16/mi) 167/170bpm [1213b/mi] 75cal 422/498W 9) 0.61mi - 3:57(6:26/mi) 166/170bpm [1067b/mi] 66cal 370/461W 10) 0.62mi - 5:28(8:48/mi) 132/166bpm [1161b/mi] 68cal 301/416W 11) 0.62mi - 4:55(7:55/mi) 136/141bpm [1077b/mi] 62cal 321/370W 12) 0.62mi - 5:04(8:10/mi) 142/146bpm [1159b/mi] 69cal 348/394W 13) 0.17mi - 1:20(7:49/mi) 144/146bpm [1125b/mi] 19cal 369/402W ![]() |
Sunday Morning Longer Run
Shorne Wood country park and back with three laps around the park in between, slightly extended at the end to clear the 10 miles. Split Summary === 1) 0.62mi - 5:25(8:44/mi) 118/131bpm [1030b/mi] 65cal 387/451W 2) 0.62mi - 5:15(8:27/mi) 132/138bpm [1116b/mi] 71cal 399/480W 3) 0.62mi - 4:54(7:53/mi) 130/140bpm [1024b/mi] 64cal 396/551W 4) 0.62mi - 5:40(9:07/mi) 134/140bpm [1222b/mi] 73cal 363/522W 5) 0.62mi - 5:23(8:39/mi) 135/141bpm [1168b/mi] 69cal 351/458W 6) 0.62mi - 5:18(8:32/mi) 136/141bpm [1160b/mi] 69cal 334/449W 7) 0.62mi - 5:29(8:50/mi) 136/140bpm [1201b/mi] 71cal 319/585W 8) 0.62mi - 5:13(8:23/mi) 137/142bpm [1149b/mi] 67cal 350/580W 9) 0.62mi - 5:29(8:49/mi) 137/141bpm [1209b/mi] 71cal 333/482W 10) 0.62mi - 5:24(8:41/mi) 138/143bpm [1198b/mi] 70cal 365/537W 11) 0.62mi - 5:27(8:46/mi) 139/143bpm [1218b/mi] 71cal 334/525W 12) 0.62mi - 5:08(8:15/mi) 137/146bpm [1131b/mi] 64cal 319/412W 13) 0.62mi - 5:02(8:06/mi) 135/144bpm [1094b/mi] 62cal 340/485W 14) 0.62mi - 5:21(8:37/mi) 142/147bpm [1224b/mi] 72cal 375/502W 15) 0.62mi - 4:48(7:43/mi) 138/144bpm [1066b/mi] 60cal 321/360W 16) 0.62mi - 5:08(8:15/mi) 143/147bpm [1181b/mi] 70cal 357/571W 17) 0.1mi - 53(8:33/mi) 140/142bpm [1197b/mi] 12cal 403/568W ![]() |
Mon 20th Mar
Mar 20
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Tue 21st Mar
Mar 21
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Wed 22nd Mar
Mar 22
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Thu 23rd Mar
Mar 23
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Fri 24th Mar
Mar 24
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Sat 25th Mar
Mar 25
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Sun 26th Mar
Mar 26
|
34 minutes in the rain, mostly in zone 1 but 6 minutes in zone 2 due to some pesky inclines.
Split Summary === 1) 0.62mi - 6:01(9:40/mi) 115/124bpm [1113b/mi] 69cal 398/603W 2) 0.62mi - 5:34(8:57/mi) 119/125bpm [1065b/mi] 65cal 329/549W 3) 0.62mi - 5:51(9:26/mi) 122/128bpm [1150b/mi] 68cal 344/520W 4) 0.62mi - 5:35(9:00/mi) 122/127bpm [1097b/mi] 65cal 309/362W 5) 0.62mi - 5:55(9:31/mi) 123/128bpm [1171b/mi] 66cal 302/402W 6) 0.57mi - 5:04(8:54/mi) 125/130bpm [1112b/mi] 58cal 300/410W 7) 0mi - 3(9:17/mi) 127/127bpm [1179b/mi] 289/307W ![]() |
Club Road Intervals
Warm up, 5 x (almost) 1km, (60 seconds), warm down. Stiff headwind for the first 400m or so, working hard! Split Summary === 1) 0.62mi - 5:27(8:45/mi) 122/134bpm [1068b/mi] 67cal 441/557W 2) 0.62mi - 5:01(8:05/mi) 129/140bpm [1042b/mi] 67cal 371/480W 3) 0.48mi - 3:53(8:02/mi) 121/131bpm [972b/mi] 46cal 326/442W 4) 0.6mi - 4:02(6:41/mi) 137/148bpm [916b/mi] 54cal 461/686W 5) 0.03mi - 42(21:18/mi) 127/147bpm [2705b/mi] 8cal 142/540W 6) 0.6mi - 3:44(6:10/mi) 152/159bpm [938b/mi] 57cal 466/665W 7) 0.04mi - 1:01(27:44/mi) 128/158bpm [3550b/mi] 10cal 78/457W 8) 0.6mi - 3:51(6:27/mi) 150/161bpm [966b/mi] 59cal 438/658W 9) 0.04mi - 1:00(22:46/mi) 132/159bpm [3005b/mi] 11cal 115/450W 10) 0.6mi - 3:54(6:30/mi) 152/161bpm [988b/mi] 60cal 427/641W 11) 0.04mi - 1:00(24:24/mi) 133/158bpm [3245b/mi] 10cal 87/454W 12) 0.59mi - 3:53(6:32/mi) 154/165bpm [1007b/mi] 60cal 418/680W 13) 0.02mi - 1:00(49:02/mi) 136/161bpm [6668b/mi] 11cal 56/461W 14) 0.62mi - 5:50(9:24/mi) 131/140bpm [1230b/mi] 72cal 429/602W 15) 0.62mi - 5:09(8:17/mi) 125/139bpm [1036b/mi] 61cal 308/534W 16) 0.1mi - 53(8:34/mi) 125/128bpm [1070b/mi] 13cal 452/531W ![]() |
Shorne Wood Dark Run
Three longer laps, based on the Shorne Wood parkrun course, in the dieing of the light. Heart rate almost totally in zone 2 but occasionally crept into zone 3. No idea what happened to the GPS track on the final lap?? Enjoyable post work run. Split Summary === 1) 0.62mi - 5:14(8:25/mi) 120/130bpm [1011b/mi] 65cal 390/499W 2) 0.62mi - 5:05(8:11/mi) 133/137bpm [1089b/mi] 69cal 404/482W 3) 0.62mi - 4:47(7:41/mi) 136/142bpm [1046b/mi] 66cal 371/460W 4) 0.62mi - 5:06(8:13/mi) 136/140bpm [1117b/mi] 69cal 377/480W 5) 0.62mi - 5:11(8:21/mi) 137/140bpm [1145b/mi] 69cal 297/385W 6) 0.62mi - 5:41(9:09/mi) 137/141bpm [1253b/mi] 72cal 331/475W 7) 0.58mi - 4:55(8:33/mi) 138/144bpm [1179b/mi] 67cal 338/528W 8) 0.28mi - 2:45(9:52/mi) 136/140bpm [1341b/mi] 34cal 346/493W ![]() |
Post session warm down with Sean Rodwell, Darren Wright, Taryne McPherson and Bob FURSEY.
Split Summary === 1) 0.62mi - 5:30(8:52/mi) 121/129bpm [1072b/mi] 63cal 329/413W 2) 0.62mi - 5:08(8:16/mi) 127/133bpm [1049b/mi] 62cal 350/417W 3) 0.62mi - 5:03(8:08/mi) 128/137bpm [1040b/mi] 62cal 347/423W 4) 0.13mi - 1:05(8:20/mi) 127/130bpm [1058b/mi] 13cal 348/396W ![]()
10 x 300m, jog 100m in the heavy rain, the remaining nine reps after selecting the correct activity. 😁
Split Summary === 1) 0.19mi - 1:08(6:07/mi) 142/148bpm [870b/mi] 17cal 450/553W 2) 0.06mi - 38(10:07/mi) 142/149bpm [1437b/mi] 9cal 371/441W 3) 0.19mi - 1:09(6:10/mi) 146/151bpm [902b/mi] 18cal 469/560W 4) 0.06mi - 39(10:27/mi) 143/150bpm [1494b/mi] 9cal 272/364W 5) 0.19mi - 1:12(6:27/mi) 145/150bpm [935b/mi] 18cal 361/434W 6) 0.06mi - 39(11:41/mi) 142/150bpm [1659b/mi] 9cal 308/338W 7) 0.19mi - 1:15(6:43/mi) 147/153bpm [986b/mi] 20cal 426/556W 8) 0.07mi - 36(8:42/mi) 144/151bpm [1254b/mi] 8cal 333/366W 9) 0.18mi - 1:25(7:51/mi) 139/141bpm [1090b/mi] 20cal 374/473W 10) 0.06mi - 35(9:17/mi) 104/139bpm [966b/mi] 6cal 367/477W 11) 0.19mi - 1:11(6:19/mi) 136/146bpm [858b/mi] 18cal 467/547W 12) 0.06mi - 42(11:13/mi) 139/147bpm [1559b/mi] 10cal 353/422W 13) 0.19mi - 1:10(6:17/mi) 141/149bpm [887b/mi] 17cal 448/518W 14) 0.06mi - 40(10:50/mi) 143/150bpm [1549b/mi] 10cal 345/415W 15) 0.19mi - 1:12(6:28/mi) 141/148bpm [913b/mi] 18cal 435/511W 16) 0.06mi - 41(10:58/mi) 141/148bpm [1546b/mi] 10cal 362/432W 17) 0.19mi - 1:13(6:32/mi) 142/149bpm [927b/mi] 18cal 408/474W 18) 0.06mi - 1:07(17:55/mi) 121/149bpm [2167b/mi] 10cal 160/410W 19) 0mi - 1(0/mi) 98/98bpm [INFb/mi] 131/132W ![]()
10 x 300m, jog 100m in the heavy rain, first rep as I'd selected the wrong activity. 🙄
To be continued... Split Summary === 1) 0.2mi - 1:20(6:44/mi) 128/146bpm [861b/mi] 16cal 415/649W 2) 0.06mi - 34(10:16/mi) 142/146bpm [1458b/mi] 8cal 394/488W ![]()
Pre session warm up with Bob FURSEY, wet and windy!
Split Summary === 1) 0.62mi - 5:15(8:26/mi) 115/123bpm [970b/mi] 62cal 386/528W 2) 0.55mi - 4:39(8:30/mi) 120/125bpm [1021b/mi] 58cal 369/483W ![]() |
Zones 1 and 2 circuit of Rede Court Road and its various side roads, missed the rain - which was nice...
Split Summary === 1) 0.62mi - 5:26(8:44/mi) 112/126bpm [978b/mi] 62cal 361/511W 2) 0.62mi - 5:24(8:42/mi) 123/130bpm [1069b/mi] 68cal 388/485W 3) 0.62mi - 5:09(8:18/mi) 123/128bpm [1021b/mi] 65cal 380/493W 4) 0.62mi - 5:20(8:36/mi) 127/134bpm [1092b/mi] 67cal 362/488W 5) 0.62mi - 5:26(8:44/mi) 127/131bpm [1109b/mi] 66cal 330/459W 6) 0.12mi - 1:07(9:10/mi) 125/132bpm [1146b/mi] 13cal 321/444W ![]() |
parkrun Plus
Darland to the Lines with Gareth Williams and Dean parkinson, Great Lines parkrun with M&M (20:13) into a roaring gale up the hill towards the memorial, worked hard into the wind but stayed relaxed, stretched out back down the hill towards the finish (16th), happy with my fastest time since before the injury. Run back to Darland with Gareth Williams, Dean parkinson, Jamie Walsh & Neill Wright and home for breakfast. Split Summary === 1) 0.62mi - 5:21(8:37/mi) 117/130bpm [1007b/mi] 63cal 350/477W 2) 0.62mi - 5:23(8:39/mi) 122/140bpm [1055b/mi] 65cal 352/455W 3) 0.62mi - 5:06(8:13/mi) 122/132bpm [1002b/mi] 61cal 335/401W 4) 0.26mi - 2:06(8:14/mi) 125/131bpm [1029b/mi] 26cal 338/458W 5) 0.62mi - 4:12(6:46/mi) 142/159bpm [962b/mi] 60cal 485/630W 6) 0.62mi - 4:07(6:37/mi) 158/161bpm [1046b/mi] 65cal 431/523W 7) 0.62mi - 3:46(6:04/mi) 159/162bpm [963b/mi] 60cal 442/699W 8) 0.62mi - 4:27(7:09/mi) 164/168bpm [1173b/mi] 73cal 468/613W 9) 0.62mi - 3:38(5:51/mi) 166/172bpm [970b/mi] 61cal 395/460W 10) 0.01mi - 5(6:35/mi) 167/168bpm [1099b/mi] 1cal 397/400W 11) 0.62mi - 6:10(9:55/mi) 136/167bpm [1350b/mi] 81cal 337/532W 12) 0.62mi - 6:02(9:43/mi) 133/144bpm [1292b/mi] 74cal 322/428W 13) 0.62mi - 5:32(8:54/mi) 134/143bpm [1193b/mi] 70cal 337/441W 14) 0.14mi - 1:14(9:09/mi) 139/142bpm [1271b/mi] 16cal 376/442W ![]() |
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