Penky69 F45
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Races
9 -
Miles
3487 -
Miles
40 -
WAVA
61.79% -
5M
43:52 -
10M
1:36:51 -
Half
2:03:54 -
Mara
5:08:35
Planned Races
| 07 Apr 19 | Greater Manchester Marathon |
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Buddies
| Dist | Race | Best | Pace | WAVA | Races | 2018 | 2019 |
|---|---|---|---|---|---|---|---|
| 5mi | Wolverton 55mi | 43:52 | 8:46 | 61.79 | 1 | 43:52 | |
| 10mi | Fenland 1010mi | 1:36:51 | 9:41 | 57.40 | 1 | 1:36:51 | |
| 13.1mi | St Neots Riverside Half Marathon13.1mi | 2:03:54 | 9:27 | 59.45 | 3 | 2:03:54 | |
| 15mi | Folksworth 1515mi | 2:29:04 | 9:56 | 56.58 | 2 | 2:54:13 | 2:29:04 |
| 30km | Stamford 30k30km | 3:08:48 | 10:08 | 57.60 | 1 | 3:08:48 | |
| 26.2mi | White Peak Marathon26.2mi | 5:08:35 | 11:47 | 50.80 | 1 | 5:08:35 |
2019 |
Date | Result | WAVA |
| Oundle 20 | 17 Mar | 0.00% | |
| 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% |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2019 | 130 | 134 | 98 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 363 |
| 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 |
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Mon 25th Feb
Feb 25
|
Tue 26th Feb
Feb 26
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Wed 27th Feb
Feb 27
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Thu 28th Feb
Feb 28
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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8.4mi,
1:23:17 Running - General
Split Summary
=== 1) 1m - 10:12(10:12/m) 143/155bpm 72cal 5.88/6.45mph 2) 1m - 10:33(10:33/m) 153/173bpm 78cal 5.69/6.24mph 3) 1m - 10:03(10:03/m) 163/174bpm 80cal 5.97/6.2mph 4) 1m - 9:59(9:59/m) 162/181bpm 78cal 6.02/6.53mph 5) 1m - 9:45(9:45/m) 171/180bpm 83cal 6.15/6.35mph 6) 1m - 9:43(9:43/m) 168/177bpm 80cal 6.17/6.68mph 7) 1m - 9:27(9:27/m) 168/179bpm 77cal 6.35/6.64mph 8) 1m - 9:41(9:41/m) 166/175bpm 77cal 6.2/6.45mph 9) 0.4m - 3:54(9:48/m) 170/181bpm 32cal 6.12/6.39mph  Add a comment |
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4mi,
40:46 Running - General
Split Summary
=== 1) 1m - 10:10(10:10/m) 151/173bpm 86cal 5.9/6.87mph 2) 1m - 10:11(10:11/m) 158/169bpm 88cal 5.9/6.14mph 3) 1m - 10:08(10:08/m) 165/180bpm 93cal 5.92/6.12mph 4) 1m - 10:11(10:11/m) 166/180bpm 94cal 5.89/6.16mph 5) 0.01m - 6(9:51/m) 178/179bpm 1cal 6.1/5.95mph Add a comment |
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12mi,
2:06:24 Running - Long Run
Supposed to be 24 miles!!
Split Summary === 1) 1m - 10:53(10:53/m) 176/185bpm 111cal 5.51/5.76mph 2) 1m - 10:29(10:29/m) 168/177bpm 100cal 5.72/6.07mph 3) 1m - 10:16(10:16/m) 174/192bpm 104cal 5.85/6.59mph 4) 1m - 10:46(10:46/m) 178/182bpm 112cal 5.57/5.97mph 5) 1m - 10:47(10:47/m) 176/186bpm 110cal 5.56/5.97mph 6) 1m - 10:13(10:13/m) 175/179bpm 102cal 5.88/6.22mph 7) 1m - 10:15(10:15/m) 172/180bpm 99cal 5.85/6.26mph 8) 1m - 10:29(10:29/m) 172/178bpm 102cal 5.72/5.89mph 9) 1m - 10:33(10:33/m) 173/179bpm 103cal 5.69/5.91mph 10) 1m - 10:30(10:30/m) 176/183bpm 105cal 5.72/6.2mph 11) 1m - 10:30(10:30/m) 177/188bpm 106cal 5.71/6.05mph 12) 1m - 10:39(10:39/m) 171/184bpm 99cal 5.63/5.93mph 13) 0.01m - 4(10:20/m) 173/173bpm 5.8/5.57mph Add a comment |
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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10mi,
1:41:43 Running - General
Felt really comfortable compared to Sunday 😊
Split Summary === 1) 1m - 10:21(10:21/m) 150/157bpm 84cal 5.8/6.16mph 2) 1m - 9:58(9:58/m) 160/164bpm 87cal 6.02/6.39mph 3) 1m - 10:06(10:06/m) 167/170bpm 92cal 5.94/6.26mph 4) 1m - 10:15(10:15/m) 169/174bpm 95cal 5.85/6.01mph 5) 1m - 10:10(10:10/m) 165/178bpm 91cal 5.9/6.7mph 6) 1m - 10:23(10:23/m) 166/174bpm 93cal 5.78/6.68mph 7) 1m - 10:11(10:11/m) 168/178bpm 93cal 5.89/6.2mph 8) 1m - 10:08(10:08/m) 160/175bpm 79cal 5.92/6.55mph 9) 1m - 10:02(10:02/m) 163/173bpm 84cal 5.98/6.49mph 10) 1m - 10:04(10:04/m) 169/182bpm 91cal 5.96/6.55mph 11) 0.01m - 5(8:01/m) 172/173bpm 1cal 7.48/6.2mph |
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3.2mi,
33:59 Running - General
Split Summary
=== 1) 1m - 10:46(10:46/m) 144/158bpm 86cal 5.57/6.2mph 2) 1m - 10:29(10:29/m) 154/162bpm 90cal 5.72/6.14mph 3) 1m - 10:41(10:41/m) 159/174bpm 94cal 5.62/6.35mph 4) 0.19m - 1:58(10:30/m) 164/169bpm 18cal 5.71/6.3mph 5) 0m - 5(16:13/m) 158/159bpm 3.7/2.94mph Add a comment |
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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Wed 13th Mar
Mar 13
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Thu 14th Mar
Mar 14
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Fri 15th Mar
Mar 15
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Sat 16th Mar
Mar 16
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Sun 17th Mar
Mar 17
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0.6mi,
5:45 Running - General
Split Summary
=== 1) 0.57m - 5:45(10:05/m) 159/174bpm 53cal 5.95/6.22mph Add a comment
4mi,
37:51Running - General
Split Summary
=== 1) 1m - 9:54(9:54/m) 154/168bpm 86cal 6.06/6.57mph 2) 1m - 9:21(9:21/m) 167/176bpm 89cal 6.42/6.62mph 3) 1m - 9:17(9:17/m) 166/176bpm 87cal 6.46/6.57mph 4) 1m - 9:14(9:14/m) 146/167bpm 63cal 6.5/6.68mph 5) 0.01m - 5(7:31/m) 139/139bpm 7.98/6.51mph Add a comment |
8.7mi,
1:26:20 Running - General
Split Summary
=== 1) 1m - 9:58(9:58/m) 152/155bpm 89cal 6.02/6.7mph 2) 1m - 10:02(10:02/m) 155/161bpm 88cal 5.97/6.68mph 3) 1m - 9:58(9:58/m) 162/167bpm 93cal 6.02/6.53mph 4) 1m - 9:58(9:58/m) 168/169bpm 98cal 6.02/6.53mph 5) 1m - 10:06(10:06/m) 162/169bpm 87cal 5.95/6.64mph 6) 1m - 9:48(9:48/m) 169/169bpm 96cal 6.12/6.68mph 7) 1m - 9:57(9:57/m) 167/169bpm 95cal 6.03/6.64mph 8) 1m - 10:02(10:02/m) 168/169bpm 96cal 5.98/6.43mph 9) 0.68m - 6:30(9:32/m) 169/169bpm 63cal 6.29/6.53mph Add a comment |
3.8mi,
36:21 Running - Intervals
Try the Track Extra
Split Summary === 1) 0.55m - 6:33(11:52/m) 145/157bpm 55cal 5.06/6.24mph 2) 0.49m - 4:53(9:54/m) 144/158bpm 39cal 6.06/6.64mph 3) 0.06m - 32(8:16/m) 158/163bpm 4cal 7.26/6.87mph 4) 0.06m - 38(10:19/m) 163/165bpm 6cal 5.82/6.89mph 5) 0.13m - 1:03(8:17/m) 164/168bpm 10cal 7.25/7.14mph 6) 0.06m - 40(10:55/m) 166/169bpm 6cal 5.49/7.16mph 7) 0.19m - 1:34(8:23/m) 168/173bpm 15cal 7.15/7.47mph 8) 0.06m - 38(10:31/m) 174/179bpm 6cal 5.7/7.16mph 9) 0.24m - 2:06(8:33/m) 171/175bpm 21cal 7.02/7.14mph 10) 0.06m - 39(10:44/m) 176/178bpm 6cal 5.59/6.93mph 11) 0.19m - 1:37(8:35/m) 172/178bpm 16cal 6.99/7.03mph 12) 0.05m - 36(10:59/m) 176/178bpm 6cal 5.46/6.87mph 13) 0.13m - 1:06(8:43/m) 170/178bpm 11cal 6.89/6.72mph 14) 0.07m - 38(9:44/m) 170/172bpm 6cal 6.16/6.57mph 15) 0.06m - 32(8:28/m) 169/171bpm 5cal 7.08/6.93mph 16) 0.06m - 38(10:32/m) 173/178bpm 6cal 5.7/6.93mph 17) 0.12m - 1:04(8:32/m) 171/174bpm 10cal 7.02/7.12mph 18) 0.06m - 38(10:25/m) 174/176bpm 6cal 5.76/6.82mph 19) 0.18m - 1:33(8:26/m) 173/179bpm 15cal 7.11/7.16mph 20) 0.06m - 40(10:39/m) 173/177bpm 6cal 5.63/6.76mph 21) 0.25m - 2:07(8:35/m) 173/177bpm 21cal 6.99/6.93mph 22) 0.07m - 41(10:23/m) 173/175bpm 6cal 5.78/6.78mph 23) 0.19m - 1:35(8:30/m) 174/179bpm 16cal 7.06/6.99mph 24) 0.07m - 39(9:51/m) 173/176bpm 6cal 6.09/6.89mph 25) 0.31m - 3:03(9:47/m) 169/179bpm 30cal 6.13/6.22mph Add a comment |
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22mi,
3:56:01 Running - Long Run
VERY tough in that wind!!!
Split Summary === 1) 1m - 11:00(11:00/m) 162/186bpm 105cal 5.46/5.78mph 2) 1m - 10:40(10:40/m) 163/177bpm 102cal 5.63/5.82mph 3) 1m - 10:41(10:41/m) 162/175bpm 101cal 5.61/6.12mph 4) 1m - 10:34(10:34/m) 172/182bpm 108cal 5.68/5.89mph 5) 1m - 10:30(10:30/m) 166/179bpm 101cal 5.71/5.97mph 6) 1m - 10:28(10:28/m) 168/178bpm 103cal 5.74/5.93mph 7) 1m - 10:48(10:48/m) 171/180bpm 108cal 5.56/5.95mph 8) 1m - 10:47(10:47/m) 168/178bpm 105cal 5.57/5.97mph 9) 1m - 10:52(10:52/m) 173/180bpm 110cal 5.52/5.59mph 10) 1m - 10:36(10:36/m) 160/175bpm 86cal 5.66/6.12mph 11) 1m - 10:19(10:19/m) 162/182bpm 87cal 5.82/6.12mph 12) 1m - 10:33(10:33/m) 161/176bpm 89cal 5.69/5.91mph 13) 1m - 10:53(10:53/m) 171/180bpm 107cal 5.52/5.78mph 14) 1m - 10:41(10:41/m) 172/177bpm 107cal 5.62/6.05mph 15) 1m - 10:39(10:39/m) 170/178bpm 103cal 5.64/6.03mph 16) 1m - 10:51(10:51/m) 168/189bpm 100cal 5.53/5.95mph 17) 1m - 10:39(10:39/m) 167/178bpm 99cal 5.63/5.91mph 18) 1m - 11:07(11:07/m) 168/175bpm 103cal 5.4/6.22mph 19) 1m - 10:56(10:56/m) 170/179bpm 104cal 5.48/6.18mph 20) 1m - 10:51(10:51/m) 173/181bpm 109cal 5.53/6.12mph 21) 1m - 10:42(10:42/m) 172/181bpm 107cal 5.6/6.05mph 22) 1m - 10:49(10:49/m) 171/176bpm 107cal 5.55/6.16mph 23) 0.01m - 4(11:25/m) 166/166bpm 5.25/5.55mph |
3.1mi,
35:00 Running - Recovery Run Add a comment |
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Mon 18th Mar
Mar 18
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Tue 19th Mar
Mar 19
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Wed 20th Mar
Mar 20
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Thu 21st Mar
Mar 21
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Fri 22nd Mar
Mar 22
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Sat 23rd Mar
Mar 23
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Sun 24th Mar
Mar 24
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7mi,
1:10:53 Running - General
Split Summary
=== 1) 1m - 10:12(10:12/m) 146/157bpm 85cal 5.88/6.26mph 2) 1m - 9:58(9:58/m) 153/166bpm 86cal 6.02/6.45mph 3) 1m - 10:12(10:12/m) 158/170bpm 91cal 5.88/6.3mph 4) 1m - 10:23(10:23/m) 160/171bpm 94cal 5.78/6.37mph 5) 1m - 10:10(10:10/m) 160/174bpm 90cal 5.9/6.28mph 6) 1m - 10:20(10:20/m) 160/175bpm 92cal 5.81/6.05mph 7) 1m - 9:34(9:34/m) 168/175bpm 91cal 6.28/6.62mph 8) 0.01m - 4(10:38/m) 172/173bpm 5.65/6.28mph Add a comment |
3.8mi,
36:43 Running - Track Session
Split Summary
=== 1) 0.76m - 7:57(10:26/m) 135/143bpm 62cal 5.75/5.99mph 2) 0.34m - 3:02(8:58/m) 129/143bpm 21cal 6.7/6.97mph 3) 0.05m - 39(12:38/m) 143/143bpm 5cal 4.75/6.57mph 4) 0.38m - 3:03(8:00/m) 136/144bpm 22cal 7.5/7.78mph 5) 0.08m - 53(11:45/m) 145/145bpm 7cal 5.11/7.74mph 6) 0.34m - 3:01(8:53/m) 143/147bpm 24cal 6.76/6.93mph 7) 0.05m - 40(13:34/m) 147/147bpm 5cal 4.42/6.66mph 8) 0.38m - 3:02(8:04/m) 141/148bpm 23cal 7.44/7.62mph 9) 0.08m - 1:19(16:20/m) 145/149bpm 11cal 3.67/7.6mph 10) 0.34m - 3:02(8:51/m) 142/149bpm 22cal 6.78/7.16mph 11) 0.05m - 51(17:52/m) 148/150bpm 7cal 3.36/6.8mph 12) 0.38m - 3:01(7:56/m) 142/150bpm 22cal 7.55/7.72mph 13) 0.08m - 1:06(13:43/m) 146/151bpm 9cal 4.38/7.72mph 14) 0.53m - 5:07(9:40/m) 147/153bpm 41cal 6.21/6.62mph 21st Mar 2019, 12:41am
Old Man wrote: The efforts are good and you can see differences in the pace, but the recoveries seem a bit random? Hope you enjoyed it anyway?22nd Mar 2019, 3:00pm
Penky69 wrote: Recoevries varied between walking and jogging across the field. I thought the sessopn was really good and was plesently surprised at how consistent my pace was :-) Add a comment |
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5.2mi,
48:47 Running - General
Split Summary
=== 1) 1m - 9:44(9:44/m) 142/147bpm 84cal 6.17/6.74mph 2) 1m - 9:19(9:19/m) 150/153bpm 85cal 6.44/6.72mph 3) 1m - 9:26(9:26/m) 157/160bpm 88cal 6.36/6.89mph 4) 1m - 9:06(9:06/m) 161/161bpm 87cal 6.59/7.35mph 5) 1m - 9:06(9:06/m) 161/161bpm 87cal 6.59/6.76mph 6) 0.23m - 2:07(9:21/m) 161/161bpm 20cal 6.42/6.66mph Add a comment |
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15mi,
2:35:43 Running - Long Run
First 10 with Esther then 5 to run back home. Splits a bit variable but happy with the average
Split Summary === 1) 1m - 10:17(10:17/m) 156/179bpm 99cal 5.83/6.1mph 2) 1m - 10:00(10:00/m) 163/170bpm 101cal 5.99/6.26mph 3) 1m - 10:29(10:29/m) 165/177bpm 107cal 5.72/6.32mph 4) 1m - 10:56(10:56/m) 163/178bpm 110cal 5.48/6.01mph 5) 1m - 10:36(10:36/m) 162/172bpm 106cal 5.66/6.24mph 6) 1m - 10:31(10:31/m) 167/178bpm 109cal 5.71/6.26mph 7) 1m - 10:05(10:05/m) 160/172bpm 91cal 5.95/6.41mph 8) 1m - 10:03(10:03/m) 165/174bpm 100cal 5.97/6.43mph 9) 1m - 10:10(10:10/m) 168/175bpm 105cal 5.91/6.22mph 10) 1m - 10:25(10:25/m) 169/177bpm 108cal 5.76/6.26mph 11) 1m - 10:19(10:19/m) 170/193bpm 106cal 5.82/6.16mph 12) 1m - 10:30(10:30/m) 168/179bpm 107cal 5.72/6.22mph 13) 1m - 10:22(10:22/m) 170/175bpm 108cal 5.79/6.3mph 14) 1m - 10:37(10:37/m) 173/182bpm 114cal 5.65/5.95mph 15) 1m - 10:18(10:18/m) 173/182bpm 111cal 5.82/6.18mph 16) 0.01m - 6(9:09/m) 174/176bpm 1cal 6.55/5.87mph Add a comment |