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Alun M50
About
Race Times
All Races
Mileage
Training
-
Races
285 -
Miles
11687 -
Miles
1 -
Miles
834 -
800m
2:36 -
1500m
5:14 -
Mile
5:23 -
3000m
10:55 -
5000m
18:32 -
5k
18:41 -
5M
34:01 -
10k
38:43 -
10M
1:05:36 -
Half
1:25:42 -
20M
2:20:45 -
Mara
3:27:15
About Me
I started running at school but couldn't be bothered with training so never really reached my potential and then I gave it up when I left aged 18 in 1984. Had a brief flirtation in the mid 90s before starting again in early 2003. Joined my local club and have run ever since, starting with 5 mile XCs and 10Ks, ultimately running marathons in 2008, 2009, 2011 and again in 2012.
My PBs: 5K from 21:23 in 2008 to 19:45 in 2012 and 18:32 in 2019.
10K from around 48:00 minutes in 2003 to 39:36 in late 2011 and 38:43 in September 2020. 10 miles from around 77:00 in 2007 to 65:36 in 2012 1/2 marathon from 1:41 in 2006 to 1:25:42 in 2012 20 miles from 2:25:29 in 2009 to 2:20:45 in 2012 Marathon from 3:35:23 in 2008 and 2009 to 3:27:15 in 2012. I had a few fallow years after the 2012 Milton Keynes marathon but I've been back on it since 2017!
My PBs: 5K from 21:23 in 2008 to 19:45 in 2012 and 18:32 in 2019.
10K from around 48:00 minutes in 2003 to 39:36 in late 2011 and 38:43 in September 2020. 10 miles from around 77:00 in 2007 to 65:36 in 2012 1/2 marathon from 1:41 in 2006 to 1:25:42 in 2012 20 miles from 2:25:29 in 2009 to 2:20:45 in 2012 Marathon from 3:35:23 in 2008 and 2009 to 3:27:15 in 2012. I had a few fallow years after the 2012 Milton Keynes marathon but I've been back on it since 2017!

Current Status
On the up again!
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- 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
800m | 5 | 2:36
5:14/mi
|
0.00 | 2:47 | 2:36 | 2:39 | |||||||||||||||
1500m | 13 | 5:14
5:37/mi
|
0.00 | 5:25 | 5:14 | 5:17 | 5:15 | ||||||||||||||
1mi | 12 | 5:23
5:23/mi
|
0.00 | 5:36 | 5:43 | 5:58 | 6:05 | 6:03 | 5:46 | 5:41 | 5:23 | ||||||||||
3000m | 5 | 10:55
5:51/mi
|
0.00 | 10:55 | 10:57 | 11:02 | |||||||||||||||
4km | 32 | 15:11
6:07/mi
|
0.00 | 15:31 | 15:31 | 15:11 | |||||||||||||||
4.3km | 1 | 16:47
6:21/mi
|
0.00 | 16:47 | |||||||||||||||||
5km | 28 | 18:41
6:01/mi
|
0.00 | 21:23 | 21:55 | 20:16 | 19:45 | 20:37 | 20:16 | 20:43 | 20:02 | 19:01 | 19:16 | 18:41 | |||||||
4.8mi | 4 | 38:23
8:00/mi
|
0.00 | 38:23 | |||||||||||||||||
5mi | 24 | 34:01
6:48/mi
|
0.00 | 36:23 | 34:45 | 34:01 | 38:53 | ||||||||||||||
5.1mi | 7 | 37:50
7:25/mi
|
0.00 | 41:44 | 37:50 | ||||||||||||||||
5.2mi | 10 | 34:51
6:42/mi
|
0.00 | 34:53 | 38:39 | 39:35 | 34:51 | ||||||||||||||
5.3mi | 3 | 38:21
7:18/mi
|
0.00 | 38:21 | |||||||||||||||||
5.3mi | 5 | 36:55
6:58/mi
|
0.00 | 44:59 | 36:55 | ||||||||||||||||
5.5mi | 1 | 40:51
7:30/mi
|
0.00 | 40:51 | |||||||||||||||||
5.5mi | 9 | 33:14
6:03/mi
|
0.00 | 33:14 | 37:13 | 39:32 | |||||||||||||||
9km | 2 | 37:09
6:39/mi
|
0.00 | 37:09 | 40:57 | ||||||||||||||||
5.6mi | 7 | 47:56
8:34/mi
|
0.00 | 47:56 | |||||||||||||||||
5.9mi | 1 | 43:06
7:18/mi
|
0.00 | 43:06 | |||||||||||||||||
6mi | 16 | 39:16
6:33/mi
|
0.00 | 39:16 | 47:05 | ||||||||||||||||
10km | 30 | 38:43
6:14/mi
|
0.00 | 47:06 | 45:01 | 44:12 | 42:17 | 42:11 | 40:24 | 45:38 | 39:34 | 40:22 | 43:21 | 46:16 | 43:50 | 40:35 | 40:46 | 38:43 | |||
7.7mi | 1 | 53:54
7:00/mi
|
0.00 | 53:54 | |||||||||||||||||
10mi | 9 | 1:05:36
6:34/mi
|
0.00 | 1:26:48 | 1:12:12 | 1:09:42 | 1:05:36 | 1:07:11 | 1:06:31 | 1:06:36 | |||||||||||
13.1mi | 7 | 1:25:42
6:33/mi
|
0.00 | 1:40:51 | 1:35:59 | 1:40:12 | 1:28:15 | 1:25:42 | 1:26:02 | 1:31:04 | |||||||||||
30km | 5 | 2:30:33
8:05/mi
|
0.00 | 2:34:28 | 2:51:10 | 2:36:47 | 2:36:02 | 2:30:33 | |||||||||||||
20mi | 3 | 2:20:45
7:02/mi
|
0.00 | 2:25:29 | 2:20:45 | 2:27:50 | |||||||||||||||
26.2mi | 4 | 3:27:15
7:55/mi
|
0.00 | 3:35:23 | 3:35:23 | 3:30:23 | 3:27:15 |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2021 | 179 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 179 |
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 | 0.4 | 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 | 76 | 89 | 60 | 26 | 71 | 130 | 122 | 109 | 1042 |
2017 | 42 | 59 | 100 | 112 | 115 | 95 | 66 | 71 | 62 | 88 | 71 | 88 | 970 |
2016 | 55 | 32 | 27 | 56 | 30 | 18 | 41 | 59 | 40 | 97 | 36 | 68 | 560 |
2016 | 0 | 1 | 0 | 18 | 60 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 79 |
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 | 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 |
Tue 29th Dec
Dec 29
|
Wed 30th Dec
Dec 30
|
Thu 31st Dec
Dec 31
|
Fri 1st Jan
Jan 1
|
Sat 2nd Jan
Jan 2
|
Sun 3rd Jan
Jan 3
|
Mon 4th Jan
Jan 4
|
Split Summary
=== 1) 0.62m - 6:04(9:45/m) 110/116bpm 66cal 2) 0.62m - 5:38(9:03/m) 117/122bpm 66cal 3) 0.62m - 5:21(8:36/m) 121/124bpm 65cal 4) 0.21m - 1:47(8:32/m) 123/125bpm 21cal ![]()
Split Summary
=== 1) 0.25m - 1:27(5:49/m) 133/148bpm 18cal 2) 0.25m - 1:29(6:00/m) 150/150bpm 22cal 3) 0.25m - 1:30(6:00/m) 150/151bpm 23cal 4) 0.25m - 1:31(6:06/m) 150/151bpm 23cal 5) 0.25m - 1:32(6:08/m) 151/152bpm 23cal 6) 0.25m - 1:31(6:05/m) 152/153bpm 23cal 7) 0.25m - 1:28(5:55/m) 152/153bpm 22cal 8) 0.25m - 1:26(5:48/m) 153/154bpm 22cal 9) 0.25m - 1:30(6:00/m) 151/155bpm 24cal 10) 0.25m - 1:31(6:05/m) 145/154bpm 24cal 11) 0.25m - 1:30(6:02/m) 152/154bpm 23cal 12) 0.25m - 1:29(5:58/m) 153/154bpm 23cal 13) 0.25m - 1:28(5:52/m) 153/156bpm 23cal 14) 0.25m - 1:29(5:59/m) 154/155bpm 23cal 15) 0.25m - 1:28(5:54/m) 155/157bpm 23cal 16) 0.25m - 1:27(5:52/m) 154/156bpm 23cal 17) 0.25m - 1:30(6:04/m) 154/156bpm 24cal 18) 0.25m - 1:31(6:05/m) 154/156bpm 23cal 19) 0.25m - 1:31(6:05/m) 154/156bpm 24cal 20) 0.25m - 1:30(6:02/m) 154/155bpm 23cal 21) 0.25m - 1:30(6:03/m) 153/155bpm 23cal 22) 0.25m - 1:31(6:05/m) 153/154bpm 23cal 23) 0.25m - 1:32(6:09/m) 153/155bpm 24cal 24) 0.25m - 1:29(6:00/m) 154/156bpm 23cal 25) 0.25m - 1:29(5:57/m) 156/158bpm 24cal 26) 0.19m - 1:02(5:16/m) 159/162bpm 14cal ![]()
Split Summary
=== 1) 0.62m - 5:13(8:24/m) 116/124bpm 58cal 2) 0.62m - 4:50(7:46/m) 125/129bpm 60cal 3) 0.12m - 57(7:53/m) 125/127bpm 11cal ![]() |
Split Summary
=== 1) 0.62m - 5:27(8:47/m) 113/121bpm 61cal 2) 0.62m - 5:09(8:17/m) 124/134bpm 66cal 3) 0.62m - 5:04(8:09/m) 139/154bpm 74cal 4) 0.62m - 4:59(8:01/m) 130/146bpm 63cal 5) 0.62m - 5:05(8:11/m) 125/132bpm 59cal 6) 0.62m - 5:01(8:05/m) 124/131bpm 56cal 7) 0.62m - 4:56(7:56/m) 125/132bpm 54cal 8) 0.62m - 4:47(7:43/m) 124/130bpm 49cal 9) 0.17m - 1:18(7:39/m) 127/132bpm 14cal ![]() |
Split Summary
=== 1) 0.62m - 5:27(8:47/m) 116/124bpm 62cal 2) 0.62m - 4:52(7:49/m) 126/129bpm 62cal 3) 0.62m - 4:45(7:39/m) 128/131bpm 61cal 4) 0.06m - 29(7:46/m) 129/130bpm 6cal ![]()
Split Summary
=== 1) 0.25m - 1:26(5:47/m) 134/150bpm 19cal 2) 0.25m - 1:31(6:05/m) 151/152bpm 23cal 3) 0.25m - 1:30(6:01/m) 151/152bpm 23cal 4) 0.25m - 1:32(6:10/m) 153/154bpm 24cal 5) 0.25m - 1:30(6:03/m) 155/156bpm 24cal 6) 0.25m - 1:31(6:06/m) 155/157bpm 24cal 7) 0.25m - 1:33(6:14/m) 156/160bpm 25cal 8) 0.25m - 1:32(6:09/m) 154/155bpm 24cal 9) 0.25m - 1:32(6:09/m) 155/156bpm 24cal 10) 0.25m - 1:33(6:12/m) 155/156bpm 25cal 11) 0.25m - 1:32(6:11/m) 155/157bpm 24cal 12) 0.25m - 1:33(6:15/m) 153/154bpm 24cal 13) 0.25m - 1:33(6:14/m) 154/155bpm 24cal 14) 0.25m - 1:34(6:16/m) 154/156bpm 25cal 15) 0.25m - 1:31(6:07/m) 155/157bpm 24cal 16) 0.25m - 1:34(6:16/m) 154/155bpm 24cal 17) 0.25m - 1:31(6:06/m) 155/157bpm 24cal 18) 0.25m - 1:32(6:12/m) 156/157bpm 25cal 19) 0.25m - 1:32(6:08/m) 156/157bpm 24cal 20) 0.25m - 1:32(6:12/m) 155/156bpm 25cal 21) 0.25m - 1:32(6:09/m) 157/159bpm 24cal 22) 0.25m - 1:31(6:07/m) 158/159bpm 25cal 23) 0.25m - 1:30(6:02/m) 158/160bpm 24cal 24) 0.25m - 1:30(6:04/m) 158/159bpm 24cal 25) 0.25m - 1:27(5:51/m) 159/162bpm 24cal 26) 0.03m - 8(4:47/m) 162/162bpm 2cal ![]()
Split Summary
=== 1) 0.62m - 5:12(8:22/m) 128/149bpm 67cal 2) 0.62m - 4:58(8:00/m) 132/149bpm 68cal 3) 0.62m - 4:44(7:38/m) 127/143bpm 60cal 4) 0.03m - 15(7:02/m) 125/126bpm 3cal ![]() |
Split Summary
=== 1) 0.62m - 5:28(8:48/m) 112/123bpm 59cal 2) 0.62m - 5:07(8:13/m) 118/128bpm 59cal 3) 0.62m - 4:54(7:54/m) 113/118bpm 53cal 4) 0.62m - 4:59(8:01/m) 117/128bpm 52cal 5) 0.62m - 5:06(8:13/m) 123/134bpm 60cal 6) 0.62m - 5:11(8:21/m) 126/136bpm 62cal 7) 0.62m - 4:50(7:47/m) 120/128bpm 49cal 8) 0.62m - 5:36(9:00/m) 134/142bpm 75cal 9) 0.62m - 5:23(8:40/m) 131/141bpm 66cal 10) 0.62m - 5:18(8:31/m) 124/133bpm 52cal 11) 0.4m - 3:26(8:38/m) 124/134bpm 34cal ![]() |
Split Summary
=== 1) 0.54m - 4:15(7:57/m) 128/138bpm 55cal 2) 0.62m - 4:07(6:37/m) 147/157bpm 61cal 3) 0.44m - 3:11(7:10/m) 155/160bpm 50cal 4) 0.02m - 12(8:57/m) 148/150bpm 3cal 5) 0.62m - 5:09(8:17/m) 138/157bpm 68cal 6) 0.33m - 2:41(8:06/m) 133/135bpm 36cal ![]()
Split Summary
=== 1) 0.62m - 3:37(5:49/m) 139/153bpm 51cal 2) 0.62m - 4:02(6:30/m) 152/158bpm 64cal 3) 0.62m - 4:02(6:30/m) 155/160bpm 65cal 4) 0.41m - 2:37(6:24/m) 157/162bpm 43cal ![]()
Split Summary
=== 1) 0.62m - 5:23(8:40/m) 127/142bpm 68cal 2) 0.08m - 35(7:33/m) 126/127bpm 7cal ![]() |
Split Summary
=== 1) 0.62m - 5:48(9:20/m) 111/120bpm 63cal 2) 0.62m - 5:34(8:58/m) 124/131bpm 70cal 3) 0.62m - 5:48(9:20/m) 120/133bpm 65cal 4) 0.62m - 5:41(9:09/m) 118/135bpm 61cal 5) 0.62m - 5:35(9:00/m) 121/139bpm 59cal 6) 0.62m - 5:36(9:01/m) 121/138bpm 57cal 7) 0.62m - 6:23(10:17/m) 133/148bpm 82cal 8) 0.62m - 6:49(10:58/m) 132/148bpm 82cal 9) 0.62m - 5:27(8:47/m) 128/133bpm 60cal 10) 0.62m - 5:29(8:50/m) 130/134bpm 63cal 11) 0.62m - 5:58(9:37/m) 128/137bpm 63cal 12) 0.62m - 5:48(9:20/m) 120/130bpm 50cal 13) 0.62m - 5:21(8:36/m) 118/125bpm 40cal 14) 0.62m - 6:14(10:02/m) 121/133bpm 55cal 15) 0.62m - 6:21(10:13/m) 121/133bpm 55cal 16) 0.62m - 9:08(14:42/m) 127/146bpm 96cal 17) 0.62m - 7:05(11:24/m) 129/139bpm 75cal 18) 0.62m - 2:55(4:41/m) 124/130bpm 20cal 19) 0.62m - 2:30(4:01/m) 124/127bpm 19cal 20) 0.62m - 8:03(12:57/m) 129/136bpm 79cal 21) 0.62m - 6:51(11:01/m) 123/132bpm 48cal 22) 0.62m - 6:48(10:57/m) 122/129bpm 40cal 23) 0.62m - 6:22(10:15/m) 126/130bpm 50cal 24) 0.27m - 2:48(10:33/m) 127/130bpm 23cal ![]() |
Split Summary
=== 1) 0.62m - 5:40(9:07/m) 117/127bpm 65cal 2) 0.62m - 5:07(8:14/m) 113/118bpm 55cal 3) 0.62m - 4:57(7:58/m) 120/127bpm 59cal 4) 0.62m - 4:55(7:54/m) 129/142bpm 64cal 5) 0.62m - 4:46(7:40/m) 128/134bpm 60cal 6) 0.62m - 5:08(8:16/m) 132/146bpm 66cal 7) 0.62m - 5:04(8:10/m) 133/149bpm 64cal 8) 0.62m - 4:37(7:26/m) 126/134bpm 51cal 9) 0.62m - 4:39(7:29/m) 126/141bpm 48cal 10) 0.62m - 4:38(7:28/m) 129/140bpm 53cal 11) 0.27m - 2:04(7:47/m) 128/131bpm 22cal ![]() |
Tue 5th Jan
Jan 5
|
Wed 6th Jan
Jan 6
|
Thu 7th Jan
Jan 7
|
Fri 8th Jan
Jan 8
|
Sat 9th Jan
Jan 9
|
Sun 10th Jan
Jan 10
|
Mon 11th Jan
Jan 11
|
Split Summary
=== 1) 0.62m - 4:58(8:00/m) 119/133bpm 59cal 2) 0.52m - 4:06(7:53/m) 123/131bpm 52cal ![]()
Split Summary
=== 1) 1m - 5:46(5:46/m) 148/159bpm 88cal 2) 0.01m - 1(3:12/m) 158/158bpm ![]()
Split Summary
=== 1) 0.62m - 4:58(8:00/m) 117/127bpm 59cal 2) 0.48m - 3:45(7:50/m) 121/131bpm 45cal ![]() |
Split Summary
=== 1) 0.62m - 5:01(8:05/m) 117/123bpm 59cal 2) 0.62m - 5:04(8:09/m) 119/129bpm 59cal 3) 0.62m - 4:44(7:38/m) 112/126bpm 46cal 4) 0.62m - 4:48(7:44/m) 127/133bpm 62cal 5) 0.62m - 4:50(7:46/m) 134/147bpm 66cal 6) 0.62m - 4:43(7:35/m) 131/141bpm 58cal 7) 0.62m - 4:41(7:32/m) 126/132bpm 55cal 8) 0.62m - 4:54(7:53/m) 134/142bpm 65cal 9) 0.62m - 4:40(7:30/m) 127/133bpm 53cal 10) 0.62m - 4:25(7:07/m) 128/140bpm 48cal 11) 0.62m - 4:31(7:16/m) 133/142bpm 57cal 12) 0.62m - 5:07(8:15/m) 143/149bpm 76cal 13) 0.49m - 3:43(7:40/m) 139/143bpm 52cal ![]() |
Split Summary
=== 1) 0.62m - 5:04(8:09/m) 115/123bpm 58cal 2) 0.62m - 5:14(8:26/m) 115/126bpm 56cal 3) 0.62m - 5:29(8:50/m) 112/118bpm 54cal 4) 0.62m - 5:24(8:41/m) 113/122bpm 50cal 5) 0.62m - 4:56(7:57/m) 111/122bpm 43cal 6) 0.31m - 2:22(7:38/m) 117/121bpm 24cal ![]() |
Split Summary
=== 1) 0.62m - 5:08(8:16/m) 117/126bpm 61cal 2) 0.62m - 5:01(8:05/m) 126/135bpm 65cal 3) 0.62m - 4:54(7:53/m) 126/135bpm 62cal 4) 0.62m - 4:40(7:30/m) 129/135bpm 60cal 5) 0.62m - 4:54(7:52/m) 128/133bpm 61cal 6) 0.62m - 4:49(7:45/m) 131/138bpm 62cal 7) 0.62m - 4:45(7:39/m) 130/136bpm 59cal 8) 0.62m - 4:49(7:44/m) 127/133bpm 54cal 9) 0.21m - 1:36(7:42/m) 126/131bpm 17cal ![]() |
Split Summary
=== 1) 0.62m - 5:09(8:17/m) 126/136bpm 68cal 2) 0.62m - 5:11(8:21/m) 134/142bpm 74cal 3) 0.62m - 5:16(8:29/m) 128/134bpm 70cal 4) 0.62m - 5:04(8:09/m) 128/134bpm 66cal 5) 0.62m - 5:11(8:20/m) 130/136bpm 67cal 6) 0.62m - 5:15(8:26/m) 129/134bpm 67cal 7) 0.62m - 5:07(8:14/m) 128/134bpm 63cal 8) 0.62m - 5:03(8:08/m) 127/132bpm 56cal 9) 0.2m - 1:34(7:57/m) 130/132bpm 19cal ![]()
Split Summary
=== 1) 0.62m - 4:34(7:20/m) 127/133bpm 60cal 2) 0.62m - 4:33(7:19/m) 133/134bpm 63cal 3) 0.62m - 4:34(7:21/m) 132/135bpm 63cal 4) 0.23m - 1:40(7:10/m) 132/134bpm 22cal ![]()
Split Summary
=== 1) 0.25m - 1:22(5:32/m) 135/155bpm 18cal 2) 0.25m - 1:26(5:46/m) 156/157bpm 23cal 3) 0.25m - 1:24(5:40/m) 156/158bpm 22cal 4) 0.25m - 1:21(5:30/m) 160/163bpm 22cal ![]()
Split Summary
=== 1) 0.62m - 5:11(8:21/m) 121/132bpm 64cal 2) 0.62m - 4:53(7:52/m) 132/136bpm 70cal 3) 0.62m - 4:46(7:40/m) 135/138bpm 68cal 4) 0.29m - 2:14(7:35/m) 137/140bpm 32cal ![]() |
Split Summary
=== 1) 0.62m - 5:30(8:51/m) 108/127bpm 57cal 2) 0.62m - 5:27(8:46/m) 126/140bpm 70cal 3) 0.62m - 5:11(8:21/m) 131/138bpm 71cal 4) 0.62m - 4:49(7:46/m) 118/137bpm 52cal 5) 0.62m - 5:03(8:08/m) 121/130bpm 57cal 6) 0.62m - 5:29(8:50/m) 138/144bpm 79cal 7) 0.62m - 5:19(8:34/m) 126/144bpm 61cal 8) 0.62m - 5:32(8:54/m) 139/146bpm 80cal 9) 0.62m - 5:12(8:22/m) 120/132bpm 47cal 10) 0.62m - 5:49(9:22/m) 139/151bpm 81cal 11) 0.62m - 4:46(7:41/m) 118/143bpm 37cal 12) 0.62m - 4:49(7:44/m) 127/137bpm 49cal 13) 0.62m - 5:18(8:31/m) 133/144bpm 63cal 14) 0.62m - 5:11(8:20/m) 132/147bpm 56cal 15) 0.62m - 5:23(8:40/m) 134/143bpm 67cal 16) 0.62m - 5:09(8:17/m) 129/137bpm 49cal 17) 0.62m - 5:03(8:07/m) 132/138bpm 54cal 18) 0.62m - 4:45(7:38/m) 122/128bpm 28cal 19) 0.62m - 5:08(8:15/m) 134/143bpm 57cal 20) 0.62m - 4:59(8:01/m) 136/140bpm 65cal 21) 0.62m - 4:59(8:01/m) 137/141bpm 65cal 22) 0.62m - 4:59(8:01/m) 135/141bpm 59cal 23) 0.62m - 5:12(8:22/m) 129/141bpm 47cal 24) 0.62m - 5:11(8:21/m) 127/139bpm 42cal 25) 0m - 1(5:58/m) 136/136bpm ![]() |
Split Summary
=== 1) 0.62m - 5:16(8:29/m) 109/119bpm 55cal 2) 0.62m - 5:01(8:04/m) 118/127bpm 59cal 3) 0.62m - 4:58(7:59/m) 113/127bpm 51cal 4) 0.62m - 4:50(7:47/m) 116/128bpm 50cal 5) 0.62m - 5:11(8:20/m) 126/134bpm 65cal 6) 0.62m - 5:37(9:03/m) 130/136bpm 75cal 7) 0.62m - 5:36(9:00/m) 128/139bpm 67cal 8) 0.62m - 5:15(8:28/m) 121/134bpm 50cal 9) 0.47m - 3:47(8:07/m) 121/129bpm 35cal ![]() |
Tue 12th Jan
Jan 12
|
Wed 13th Jan
Jan 13
|
Thu 14th Jan
Jan 14
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Fri 15th Jan
Jan 15
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Sat 16th Jan
Jan 16
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Sun 17th Jan
Jan 17
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Mon 18th Jan
Jan 18
|
Split Summary
=== 1) 0.62m - 5:00(8:03/m) 124/134bpm 64cal 2) 0.62m - 4:59(8:01/m) 130/133bpm 69cal 3) 0.57m - 4:34(7:58/m) 129/131bpm 59cal ![]()
Split Summary
=== 1) 1m - 5:52(5:52/m) 152/160bpm 93cal 2) 1m - 6:05(6:05/m) 161/166bpm 106cal 3) 0.01m - 2(3:43/m) 165/165bpm ![]()
Split Summary
=== 1) 0.62m - 5:35(8:58/m) 115/123bpm 64cal 2) 0.62m - 4:52(7:50/m) 127/137bpm 66cal 3) 0.27m - 1:57(7:12/m) 129/133bpm 26cal ![]() |
Split Summary
=== 1) 0.62m - 5:13(8:24/m) 117/125bpm 63cal 2) 0.62m - 5:09(8:17/m) 120/129bpm 61cal 3) 0.62m - 5:10(8:20/m) 119/137bpm 59cal 4) 0.62m - 5:07(8:14/m) 116/124bpm 51cal 5) 0.62m - 4:59(8:01/m) 113/120bpm 46cal 6) 0.62m - 4:52(7:50/m) 116/128bpm 47cal 7) 0.62m - 5:22(8:38/m) 127/134bpm 66cal 8) 0.62m - 5:59(9:37/m) 128/136bpm 72cal 9) 0.62m - 5:05(8:11/m) 121/128bpm 50cal 10) 0.57m - 4:59(8:44/m) 128/135bpm 58cal ![]() |
Split Summary
=== 1) 0.62m - 5:14(8:25/m) 114/123bpm 60cal 2) 0.62m - 5:13(8:24/m) 118/127bpm 60cal 3) 0.62m - 4:46(7:40/m) 119/128bpm 56cal 4) 0.62m - 4:53(7:51/m) 132/143bpm 66cal 5) 0.62m - 4:33(7:20/m) 134/152bpm 62cal 6) 0.62m - 4:34(7:21/m) 140/151bpm 66cal 7) 0.62m - 4:26(7:09/m) 142/152bpm 65cal 8) 0.33m - 2:19(7:09/m) 142/146bpm 34cal ![]() |
Split Summary
=== 1) 0.62m - 4:39(7:29/m) 129/136bpm 63cal 2) 0.62m - 4:54(7:53/m) 132/134bpm 70cal 3) 0.62m - 4:57(7:58/m) 129/131bpm 66cal 4) 0.27m - 2:06(7:56/m) 128/130bpm 27cal ![]()
Split Summary
=== 1) 0.02m - 0:05(4:10/m) 100/105bpm 3cal 2) 0.25m - 1:23(5:32/m) 142/158bpm 20cal 3) 0.25m - 1:24(5:36/m) 159/160bpm 23cal 4) 0.25m - 1:24(5:36/m) 160/162bpm 23cal 5) 0.25m - 1:24(5:36/m) 163/163bpm 24cal 6) 0.25m - 1:24(5:36/m) 165/166bpm 25cal 7) 0.25m - 1:24(5:36/m) 165/166bpm 25cal 8) 0.25m - 1:24(5:36/m) 165/166bpm 25cal 9) 0.25m - 1:22(5:28/m) 166/168bpm 25cal ![]()
Split Summary
=== 1) 0.62m - 4:35(7:22/m) 126/138bpm 59cal 2) 0.62m - 4:20(6:58/m) 138/141bpm 63cal 3) 0.62m - 4:19(6:57/m) 138/141bpm 63cal 4) 0.24m - 1:42(7:02/m) 141/144bpm 25cal ![]() |
Split Summary
=== 1) 0.62m - 5:47(9:18/m) 117/129bpm 68cal 2) 0.62m - 5:35(8:59/m) 127/133bpm 74cal 3) 0.62m - 5:29(8:49/m) 128/133bpm 72cal 4) 0.62m - 5:24(8:41/m) 129/137bpm 71cal 5) 0.62m - 5:15(8:28/m) 131/138bpm 70cal 6) 0.62m - 5:21(8:36/m) 130/137bpm 70cal 7) 0.62m - 5:20(8:36/m) 130/138bpm 67cal 8) 0.62m - 5:20(8:35/m) 131/138bpm 65cal 9) 0.62m - 5:23(8:39/m) 131/138bpm 66cal 10) 0.62m - 5:32(8:54/m) 132/138bpm 68cal 11) 0.62m - 5:20(8:35/m) 132/139bpm 65cal 12) 0.49m - 4:10(8:32/m) 132/139bpm 49cal ![]() |
Split Summary
=== 1) 0.62m - 5:29(8:50/m) 117/128bpm 63cal 2) 0.62m - 5:14(8:26/m) 129/135bpm 71cal 3) 0.62m - 5:08(8:15/m) 130/139bpm 67cal 4) 0.62m - 5:33(8:56/m) 122/134bpm 62cal 5) 0.62m - 5:18(8:31/m) 135/142bpm 73cal 6) 0.62m - 5:21(8:37/m) 121/144bpm 54cal 7) 0.62m - 5:41(9:09/m) 136/147bpm 78cal 8) 0.62m - 7:01(11:17/m) 142/156bpm 97cal 9) 0.62m - 5:22(8:38/m) 139/149bpm 75cal 10) 0.62m - 5:31(8:53/m) 138/141bpm 76cal 11) 0.62m - 6:18(10:09/m) 130/144bpm 68cal 12) 0.62m - 5:26(8:44/m) 133/137bpm 64cal 13) 0.62m - 5:24(8:41/m) 121/133bpm 42cal 14) 0.62m - 5:48(9:20/m) 123/136bpm 43cal 15) 0.62m - 5:37(9:03/m) 129/138bpm 53cal 16) 0.62m - 5:19(8:33/m) 123/135bpm 36cal 17) 0.62m - 6:24(10:18/m) 135/154bpm 74cal 18) 0.62m - 6:07(9:50/m) 134/146bpm 68cal 19) 0.62m - 5:30(8:52/m) 129/139bpm 45cal 20) 0.62m - 5:03(8:07/m) 130/136bpm 42cal 21) 0.62m - 5:22(8:39/m) 138/144bpm 69cal 22) 0.62m - 4:40(7:30/m) 135/143bpm 54cal 23) 0.62m - 5:25(8:43/m) 133/140bpm 50cal 24) 0.62m - 4:56(7:56/m) 134/140bpm 52cal 25) 0.62m - 5:05(8:11/m) 132/137bpm 44cal 26) 0.06m - 30(7:57/m) 135/136bpm 5cal ![]() |
Split Summary
=== 1) 0.62m - 5:28(8:48/m) 109/121bpm 58cal 2) 0.62m - 5:21(8:37/m) 114/123bpm 58cal 3) 0.62m - 5:14(8:26/m) 111/126bpm 51cal 4) 0.62m - 5:00(8:03/m) 112/122bpm 47cal 5) 0.62m - 5:31(8:52/m) 127/135bpm 68cal 6) 0.62m - 5:34(8:57/m) 120/133bpm 58cal 7) 0.62m - 5:14(8:25/m) 119/124bpm 49cal 8) 0.62m - 5:22(8:38/m) 120/133bpm 51cal 9) 0.09m - 42(8:03/m) 119/121bpm 6cal ![]() |
Tue 19th Jan
Jan 19
|
Wed 20th Jan
Jan 20
|
Thu 21st Jan
Jan 21
|
Fri 22nd Jan
Jan 22
|
Sat 23rd Jan
Jan 23
|
Sun 24th Jan
Jan 24
|
Mon 25th Jan
Jan 25
|
Split Summary
=== 1) 0.62m - 5:16(8:29/m) 111/125bpm 57cal 2) 0.42m - 3:23(7:58/m) 122/129bpm 41cal 3) 0.03m - 36(23:07/m) 112/128bpm 5cal 4) 0.05m - 18(6:24/m) 94/111bpm 1cal 5) 0.06m - 32(8:27/m) 131/136bpm 7cal 6) 0.1m - 39(6:41/m) 142/152bpm 9cal 7) 0.12m - 1:05(9:22/m) 136/153bpm 14cal 8) 0.12m - 46(6:14/m) 141/158bpm 10cal 9) 0.13m - 1:15(9:23/m) 141/159bpm 17cal 10) 0.17m - 1:06(6:35/m) 148/164bpm 16cal 11) 0.18m - 1:34(8:48/m) 142/165bpm 22cal 12) 0.05m - 17(5:40/m) 128/141bpm 3cal 13) 0.06m - 41(10:37/m) 143/149bpm 9cal 14) 0.1m - 35(5:53/m) 146/159bpm 8cal 15) 0.11m - 1:04(9:27/m) 150/161bpm 16cal 16) 0.12m - 45(6:05/m) 148/162bpm 11cal 17) 0.14m - 1:18(9:35/m) 149/164bpm 20cal 18) 0.17m - 1:08(6:47/m) 151/167bpm 17cal 19) 0.18m - 1:37(9:05/m) 146/168bpm 24cal 20) 0.05m - 18(5:51/m) 126/138bpm 3cal 21) 0.06m - 36(9:48/m) 144/148bpm 8cal 22) 0.1m - 37(6:12/m) 147/158bpm 8cal 23) 0.11m - 1:06(9:35/m) 151/160bpm 17cal 24) 0.12m - 46(6:16/m) 148/163bpm 11cal 25) 0.14m - 1:19(9:43/m) 151/165bpm 20cal 26) 0.16m - 1:10(7:07/m) 152/167bpm 18cal 27) 0.18m - 1:40(9:05/m) 145/168bpm 24cal 28) 0.05m - 18(6:08/m) 130/141bpm 3cal 29) 0.06m - 36(9:33/m) 147/149bpm 8cal 30) 0.1m - 36(6:08/m) 152/164bpm 9cal 31) 0.11m - 1:06(9:43/m) 156/166bpm 18cal 32) 0.13m - 50(6:34/m) 149/160bpm 12cal 33) 0.14m - 1:19(9:38/m) 150/162bpm 20cal 34) 0.17m - 1:13(7:08/m) 151/167bpm 18cal 35) 0.18m - 1:36(9:02/m) 149/167bpm 24cal 36) 0.62m - 5:15(8:27/m) 129/141bpm 52cal 37) 0.42m - 3:39(8:39/m) 134/142bpm 44cal ![]() |
Split Summary
=== 1) 0.62m - 5:10(8:18/m) 116/127bpm 60cal 2) 0.62m - 5:17(8:30/m) 127/135bpm 67cal 3) 0.62m - 5:15(8:27/m) 123/130bpm 62cal 4) 0.62m - 5:09(8:18/m) 125/131bpm 61cal 5) 0.62m - 5:15(8:27/m) 127/135bpm 64cal 6) 0.62m - 5:18(8:33/m) 126/133bpm 60cal 7) 0.62m - 5:03(8:07/m) 126/133bpm 57cal 8) 0.62m - 5:02(8:06/m) 125/132bpm 54cal 9) 0.21m - 1:36(7:48/m) 129/135bpm 17cal ![]() |
Lost in Strood!
Channeling Bonnie Tyler, random route around Strood, took a wrong turning and ended up in a dead end, should have stuck to what I know...😂 Split Summary === 1) 0.62m - 5:12(8:22/m) 116/126bpm 59cal 2) 0.62m - 5:20(8:35/m) 126/143bpm 67cal 3) 0.62m - 4:54(7:53/m) 128/144bpm 61cal 4) 0.62m - 4:52(7:50/m) 128/139bpm 61cal 5) 0.62m - 4:48(7:43/m) 126/144bpm 55cal 6) 0.62m - 4:53(7:51/m) 129/141bpm 59cal 7) 0.62m - 5:01(8:04/m) 131/141bpm 61cal 8) 0.62m - 5:39(9:05/m) 133/141bpm 73cal 9) 0.31m - 2:26(7:51/m) 128/135bpm 26cal ![]() |
Post time trial warm down with Hugo.
Split Summary === 1) 0.62m - 4:42(7:34/m) 128/138bpm 62cal 2) 0.62m - 4:30(7:15/m) 137/139bpm 65cal 3) 0.62m - 4:37(7:26/m) 133/136bpm 65cal 4) 0.31m - 2:19(7:23/m) 133/135bpm 32cal ![]()
Lockdown League 3 miles, Attempt #1.
Wow, I was hoping for a quick time but didn't really expect it to be that quick, especially after the suicidally quick first lap. Settled into a rhythm and just kept on going! The conditions at Deangate were all but perfect, 8C and a slight headwind in front of the stand. Feeling great!! Split Summary === 1) 0.01m - 6(10:23/m) 95/104bpm 2) 0.25m - 1:13(4:54/m) 149/160bpm 19cal 3) 0.25m - 1:23(5:32/m) 161/163bpm 23cal 4) 0.25m - 1:23(5:35/m) 162/163bpm 24cal 5) 0.25m - 1:24(5:37/m) 163/164bpm 24cal 6) 0.25m - 1:24(5:39/m) 164/165bpm 25cal 7) 0.25m - 1:26(5:44/m) 164/166bpm 25cal 8) 0.25m - 1:26(5:45/m) 164/166bpm 25cal 9) 0.25m - 1:26(5:47/m) 165/166bpm 25cal 10) 0.25m - 1:25(5:43/m) 166/166bpm 25cal 11) 0.25m - 1:25(5:43/m) 166/167bpm 26cal 12) 0.25m - 1:26(5:44/m) 166/168bpm 25cal 13) 0.25m - 1:24(5:40/m) 166/168bpm 25cal 14) 0.08m - 25(5:10/m) 168/169bpm 7cal ![]()
Pre time trial warm up with Hugo.
Split Summary === 1) 0.62m - 4:47(7:41/m) 122/131bpm 58cal 2) 0.62m - 4:27(7:10/m) 132/136bpm 61cal 3) 0.62m - 4:19(6:56/m) 139/144bpm 61cal 4) 0.16m - 1:07(6:50/m) 142/144bpm 16cal ![]() |
Split Summary
=== 1) 0.62m - 4:57(7:58/m) 112/121bpm 55cal 2) 0.62m - 4:51(7:49/m) 123/129bpm 63cal 3) 0.62m - 4:49(7:45/m) 128/130bpm 64cal 4) 0.62m - 4:39(7:30/m) 130/133bpm 63cal 5) 0.62m - 5:09(8:17/m) 115/134bpm 48cal 6) 0.61m - 5:16(8:37/m) 113/119bpm 49cal ![]() |
Sunday morning long run with Vera, passing Rochester United FC then down Watling Street, through Strood and Rochester, up Star Hill and City Way to Chatham Town, then Walderslade Road (Waterworks Hill) and Dargets Road to Lordswood FC, down North Dane Way and up & over Darland to Hollands & Blair, down to Gillingham FC, across to the Royal Engineers ground (Great Lines), down to Chatham and through Rochester to home.
Quite cold and rather hilly, good company! Split Summary === 1) 0.62m - 5:07(8:14/m) 117/127bpm 61cal 2) 0.62m - 4:47(7:42/m) 118/122bpm 57cal 3) 0.62m - 4:59(8:01/m) 128/138bpm 67cal 4) 0.62m - 5:14(8:25/m) 130/143bpm 70cal 5) 0.62m - 5:25(8:43/m) 140/145bpm 80cal 6) 0.62m - 5:02(8:07/m) 136/141bpm 71cal 7) 0.62m - 5:15(8:27/m) 138/142bpm 76cal 8) 0.62m - 5:32(8:55/m) 136/150bpm 73cal 9) 0.62m - 5:03(8:07/m) 134/141bpm 67cal 10) 0.62m - 5:32(8:54/m) 129/150bpm 60cal 11) 0.62m - 5:27(8:47/m) 137/151bpm 73cal 12) 0.62m - 4:59(8:01/m) 127/131bpm 46cal 13) 0.62m - 5:08(8:15/m) 128/135bpm 51cal 14) 0.62m - 5:00(8:02/m) 127/131bpm 42cal 15) 0.62m - 4:56(7:57/m) 123/128bpm 30cal 16) 0.62m - 5:40(9:08/m) 126/144bpm 49cal 17) 0.62m - 6:10(9:55/m) 139/153bpm 83cal 18) 0.62m - 4:41(7:32/m) 128/132bpm 36cal 19) 0.62m - 4:54(7:52/m) 126/129bpm 34cal 20) 0.62m - 4:55(7:55/m) 127/131bpm 35cal 21) 0.62m - 5:06(8:12/m) 124/130bpm 35cal 22) 0.62m - 5:13(8:24/m) 132/137bpm 56cal 23) 0.62m - 5:47(9:18/m) 125/139bpm 57cal 24) 0.62m - 4:58(8:00/m) 130/135bpm 48cal 25) 0.62m - 4:55(7:55/m) 134/137bpm 59cal 26) 0.62m - 5:11(8:21/m) 134/141bpm 60cal 27) 0.62m - 5:35(8:59/m) 142/148bpm 81cal 28) 0.62m - 5:09(8:17/m) 142/147bpm 74cal 29) 0.08m - 43(8:47/m) 142/143bpm 10cal ![]() |
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