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Penky69 F50

About

Race Times

All Races

Mileage

Training

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Werrington Joggers

Races
11
Miles
3809
Miles
40
WAVA
61.79%
5M
43:52
10k
55:11
10M
1:36:51
Half
2:03:54
Mara
4:29:03

Planned Races

27 Oct 19	Valencia Half Marathon
17 Nov 19	St Neots Riverside Half Marathon

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Buddies

Dist	Races	PB	WB	2018	2019
5mi	1	43:52 8:46/mi	61.79	43:52 61.79
10km	1	55:11 8:53/mi	61.51		55:11 61.51
10mi	1	1:36:51 9:41/mi	57.40	1:36:51 57.40
13.1mi	3	2:03:54 9:27/mi	59.45	2:03:54 59.45
15mi	2	2:29:04 9:56/mi	56.58	2:54:13 47.86	2:29:04 56.58
30km	1	3:08:48 10:08/mi	57.60		3:08:48 57.60
26.2mi	2	4:29:03 10:16/mi	59.01	5:08:35 50.80	4:29:03 59.01

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	130	134	124	69	45	51	70	61	0	0	0	0	684
2018	74	113	128	141	74	59	61	71	62	73	82	126	1064
2017	104	120	136	80	56	74	95	87	78	51	67	71	1017
2017	0	0	0	16	0	0	0	0	0	0	0	0	16
2016	86	124	136	96	52	83	76	90	44	74	72	111	1044
2016	0	0	0	0	0	14	10	0	0	0	0	0	25

Sat 27th Jul Jul 27	Sun 28th Jul Jul 28	Mon 29th Jul Jul 29	Tue 30th Jul Jul 30	Wed 31st Jul Jul 31	Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2
-	10mi, 1:50:47 Running - Medium Long Run Split Summary === 1) 1m - 11:33(11:33/m) 154/183bpm 104cal 5.2/5.87mph 2) 1m - 11:08(11:08/m) 156/172bpm 102cal 5.39/5.61mph 3) 1m - 11:13(11:13/m) 161/175bpm 105cal 5.35/6.2mph 4) 1m - 11:16(11:16/m) 162/177bpm 106cal 5.33/6.28mph 5) 1m - 10:52(10:52/m) 162/172bpm 102cal 5.52/5.82mph 6) 1m - 10:55(10:55/m) 159/173bpm 96cal 5.49/6.03mph 7) 1m - 10:50(10:50/m) 161/169bpm 97cal 5.54/5.74mph 8) 1m - 10:49(10:49/m) 162/176bpm 98cal 5.55/5.78mph 9) 1m - 11:04(11:04/m) 165/177bpm 103cal 5.42/5.8mph 10) 1m - 11:05(11:05/m) 164/176bpm 102cal 5.42/5.63mph 11) 0m - 2(8:39/m) 162/162bpm 6.93/5.34mph Add a comment	-	8.2mi, 1:23:51 Running - General Split Summary === 1) 1m - 10:30(10:30/m) 145/165bpm 86cal 5.72/6.45mph 2) 1m - 10:11(10:11/m) 154/165bpm 89cal 5.89/6.57mph 3) 1m - 10:38(10:38/m) 158/171bpm 95cal 5.64/6.39mph 4) 1m - 10:27(10:27/m) 165/178bpm 98cal 5.74/6.22mph 5) 1m - 10:10(10:10/m) 172/180bpm 101cal 5.91/6.16mph 6) 1m - 10:23(10:23/m) 172/177bpm 103cal 5.77/6.49mph 7) 1m - 9:54(9:54/m) 167/179bpm 91cal 6.06/6.55mph 8) 1m - 10:01(10:01/m) 173/181bpm 99cal 5.99/6.37mph 9) 0.17m - 1:37(9:35/m) 178/181bpm 17cal 6.26/6.41mph Add a comment	-	-	4.2mi, 41:48 Running - Intervals First time doing intervals for a while...ouch!!! Split Summary === 1) 1m - 10:18(10:18/m) 153/166bpm 92cal 5.82/6.24mph 2) 0m - 2(18:34/m) 164/164bpm 3.23/6.22mph 3) 0.48m - 4:00(8:17/m) 173/179bpm 40cal 7.25/7.37mph 4) 0.13m - 2:00(15:55/m) 157/179bpm 18cal 3.77/7.22mph 5) 0.47m - 4:00(8:26/m) 170/178bpm 39cal 7.12/7.33mph 6) 0.13m - 2:00(15:34/m) 155/178bpm 17cal 3.85/7.31mph 7) 0.47m - 4:00(8:26/m) 171/177bpm 39cal 7.11/7.53mph 8) 0.13m - 2:00(15:55/m) 157/177bpm 17cal 3.77/7.06mph 9) 0.48m - 4:00(8:18/m) 172/183bpm 40cal 7.23/7.56mph 10) 0.13m - 2:00(15:45/m) 161/180bpm 18cal 3.81/7.08mph 11) 0.76m - 7:28(9:50/m) 166/174bpm 70cal 6.1/6.41mph Add a comment
Sat 3rd Aug Aug 3	Sun 4th Aug Aug 4	Mon 5th Aug Aug 5	Tue 6th Aug Aug 6	Wed 7th Aug Aug 7	Thu 8th Aug Aug 8	Fri 9th Aug Aug 9
-	9mi, 1:36:06 Running - Medium Long Run Split Summary === 1) 1m - 11:26(11:26/m) 147/159bpm 97cal 5.25/6.05mph 2) 1m - 10:30(10:30/m) 158/175bpm 95cal 5.71/5.95mph 3) 1m - 10:30(10:30/m) 163/170bpm 99cal 5.72/6.14mph 4) 1m - 10:24(10:24/m) 164/176bpm 97cal 5.77/6.12mph 5) 1m - 10:50(10:50/m) 167/176bpm 101cal 5.54/6.24mph 6) 1m - 10:43(10:43/m) 163/175bpm 96cal 5.6/6.1mph 7) 1m - 10:40(10:40/m) 169/180bpm 105cal 5.62/5.95mph 8) 1m - 10:33(10:33/m) 173/177bpm 106cal 5.69/6.01mph 9) 1m - 10:26(10:26/m) 165/174bpm 93cal 5.75/6.18mph 10) 0.01m - 4(9:26/m) 170/170bpm 6.36/5.59mph Add a comment	-	7mi, 1:10:25 Running - General Split Summary === 1) 1m - 10:19(10:19/m) 150/174bpm 88cal 5.82/6.55mph 2) 1m - 10:35(10:35/m) 157/178bpm 95cal 5.67/6.57mph 3) 1m - 9:39(9:39/m) 161/180bpm 88cal 6.22/6.7mph 4) 1m - 9:39(9:39/m) 166/174bpm 92cal 6.21/6.64mph 5) 1m - 10:40(10:40/m) 162/172bpm 97cal 5.63/6.47mph 6) 1m - 9:36(9:36/m) 166/177bpm 90cal 6.25/6.49mph 7) 1m - 9:54(9:54/m) 166/179bpm 90cal 6.06/6.97mph 8) 0.01m - 3(7:27/m) 169/169bpm 8.05/6.41mph Add a comment	-	4mi, 38:26 Running - General Split Summary === 1) 1m - 10:15(10:15/m) 153/166bpm 90cal 5.85/6.26mph 2) 1m - 9:32(9:32/m) 169/176bpm 94cal 6.29/6.95mph 3) 1m - 9:28(9:28/m) 173/177bpm 97cal 6.34/6.62mph 4) 1m - 9:08(9:08/m) 172/178bpm 92cal 6.57/7.31mph Add a comment	-
Sat 10th Aug Aug 10	Sun 11th Aug Aug 11	Mon 12th Aug Aug 12	Tue 13th Aug Aug 13	Wed 14th Aug Aug 14	Thu 15th Aug Aug 15	Fri 16th Aug Aug 16
10mi, 1:48:21 Running - Medium Long Run Split Summary === 1) 1m - 11:03(11:03/m) 149/161bpm 96cal 5.43/5.72mph 2) 1m - 10:39(10:39/m) 157/162bpm 97cal 5.64/5.95mph 3) 1m - 10:39(10:39/m) 159/165bpm 98cal 5.63/5.99mph 4) 1m - 10:49(10:49/m) 162/167bpm 101cal 5.55/5.93mph 5) 1m - 10:52(10:52/m) 168/176bpm 106cal 5.52/5.99mph 6) 1m - 10:41(10:41/m) 167/174bpm 103cal 5.61/5.85mph 7) 1m - 11:02(11:02/m) 159/173bpm 92cal 5.44/6.28mph 8) 1m - 10:59(10:59/m) 163/172bpm 100cal 5.47/5.61mph 9) 1m - 10:58(10:58/m) 163/175bpm 99cal 5.47/5.87mph 10) 1m - 10:37(10:37/m) 167/176bpm 100cal 5.65/5.99mph 11) 0m - 3(8:59/m) 167/167bpm 6.68/5.74mph Add a comment	3.3mi, 35:30 Running - General Split Summary === 1) 1m - 10:58(10:58/m) 142/152bpm 89cal 5.47/6.1mph 2) 1m - 10:49(10:49/m) 149/157bpm 93cal 5.55/5.89mph 3) 1m - 10:36(10:36/m) 156/167bpm 95cal 5.66/5.95mph 4) 0.29m - 3:06(10:33/m) 165/178bpm 29cal 5.68/5.91mph Add a comment	-	6.2mi, 1:03:51 Running - General Split Summary === 1) 1m - 10:33(10:33/m) 144/161bpm 89cal 5.69/6.2mph 2) 1m - 10:18(10:18/m) 150/158bpm 90cal 5.82/6.28mph 3) 1m - 9:51(9:51/m) 160/166bpm 91cal 6.09/6.32mph 4) 1m - 10:17(10:17/m) 159/167bpm 92cal 5.84/6.76mph 5) 1m - 10:06(10:06/m) 160/171bpm 91cal 5.94/6.22mph 6) 1m - 10:19(10:19/m) 158/169bpm 89cal 5.81/6.43mph 7) 0.24m - 2:27(10:07/m) 161/163bpm 22cal 5.93/6.45mph Add a comment	-	3.9mi, 40:46 Running - Intervals Split Summary === 1) 1m - 10:29(10:29/m) 142/155bpm 88cal 5.73/6.57mph 2) 0.01m - 5(11:32/m) 147/147bpm 5.2/5.74mph 3) 0.12m - 1:00(8:35/m) 156/164bpm 9cal 6.99/7.18mph 4) 0.07m - 1:00(15:17/m) 152/164bpm 9cal 3.92/6.93mph 5) 0.12m - 1:00(8:20/m) 150/165bpm 8cal 7.2/7.6mph 6) 0.06m - 1:00(15:52/m) 153/168bpm 9cal 3.78/7.18mph 7) 0.13m - 1:00(7:50/m) 151/167bpm 8cal 7.65/7.43mph 8) 0.06m - 1:00(16:06/m) 155/172bpm 9cal 3.73/7.43mph 9) 0.12m - 1:00(8:03/m) 153/171bpm 8cal 7.45/7.64mph 10) 0.06m - 1:00(16:06/m) 157/172bpm 9cal 3.73/7.43mph 11) 0.12m - 1:00(8:40/m) 152/163bpm 8cal 6.92/7.22mph 12) 0.06m - 1:00(16:11/m) 155/174bpm 9cal 3.71/7.03mph 13) 0.13m - 1:00(7:27/m) 156/171bpm 8cal 8.06/8.37mph 14) 0.06m - 1:00(15:35/m) 160/169bpm 9cal 3.85/7.81mph 15) 0.12m - 1:00(8:27/m) 158/176bpm 9cal 7.1/7.62mph 16) 0.07m - 1:00(15:19/m) 164/175bpm 9cal 3.92/6.89mph 17) 0.12m - 1:00(8:13/m) 160/171bpm 9cal 7.3/7.35mph 18) 0.06m - 1:00(15:40/m) 163/175bpm 9cal 3.83/7.33mph 19) 0.12m - 1:00(8:17/m) 159/173bpm 9cal 7.24/7.33mph 20) 0.07m - 1:00(15:00/m) 162/177bpm 9cal 4/7.14mph 21) 0.13m - 1:00(7:48/m) 160/172bpm 9cal 7.69/7.81mph 22) 0.07m - 1:00(15:11/m) 163/174bpm 9cal 3.95/7.7mph 23) 1m - 10:08(10:08/m) 165/177bpm 99cal 5.92/6.43mph 24) 0.01m - 3(7:48/m) 166/167bpm 7.7/6.24mph Add a comment	-
Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19	Tue 20th Aug Aug 20	Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22	Fri 23rd Aug Aug 23
-	4mi, 40:53 Running - General Split Summary === 1) 1m - 10:28(10:28/m) 149/170bpm 92cal 5.74/6.16mph 2) 1m - 10:10(10:10/m) 161/170bpm 97cal 5.91/6.18mph 3) 1m - 10:15(10:15/m) 161/171bpm 96cal 5.85/6.26mph 4) 1m - 9:58(9:58/m) 170/177bpm 101cal 6.02/6.22mph 5) 0.01m - 3(7:12/m) 171/172bpm 8.33/6.22mph Add a comment	-	4mi, 37:25 Running - Easy Split Summary === 1) 1m - 9:25(9:25/m) 149/174bpm 79cal 6.38/6.66mph 2) 1m - 9:23(9:23/m) 169/176bpm 93cal 6.39/6.55mph 3) 1m - 9:18(9:18/m) 175/182bpm 97cal 6.46/6.93mph 4) 1m - 9:16(9:16/m) 179/183bpm 100cal 6.48/6.72mph 5) 0.01m - 3(7:34/m) 180/180bpm 7.94/6.72mph Add a comment	-	5mi, 48:42 Running - Tempo Split Summary === 1) 1m - 11:10(11:10/m) 140/148bpm 91cal 5.38/5.91mph 2) 1m - 9:07(9:07/m) 163/173bpm 87cal 6.58/6.91mph 3) 1m - 9:02(9:02/m) 172/182bpm 92cal 6.64/7.18mph 4) 1m - 8:59(8:59/m) 177/183bpm 95cal 6.68/6.93mph 5) 1m - 10:22(10:22/m) 167/177bpm 101cal 5.78/6.64mph Add a comment	-

2019	Date	Result	WAVA
Langtoft 10k	5 May	55:11	61.51%
Greater Manchester Marathon	7 Apr	4:29:03	59.01%
Stamford 30k	17 Feb	3:08:48	57.60%
Folksworth 15	20 Jan	2:29:04	56.58%
2018	Date	Result	WAVA
Wolverton 5	25 Nov	43:52	61.79%
St Neots Riverside Half Marathon	18 Nov	2:03:54	59.45%
Fenland 10	28 Oct	1:36:51	57.40%
Robin Hood Half Marathon	30 Sep	2:11:01	56.22%
White Peak Marathon	19 May	5:08:35	50.80%
LEICESTERSHIRE HALF MARATHON	11 Feb	2:09:11	56.37%
Folksworth 15	21 Jan	2:54:13	47.86%