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Penky69 F50

About

Race Times

All Races

Mileage

Training

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Werrington Joggers

Races
11
Miles
3977
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
27th Oct 19	Valencia Half Marathon
17th 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	81	84	64	0	0	852
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

Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29
-	6mi, 58:36 Running - General Split Summary === 1) 1m - 9:48(9:48/m) 153/171bpm 86cal 6.12/6.37mph 2) 1m - 9:58(9:58/m) 164/173bpm 95cal 6.02/6.51mph 3) 1m - 9:41(9:41/m) 172/180bpm 98cal 6.2/6.47mph 4) 1m - 9:41(9:41/m) 175/195bpm 101cal 6.19/6.68mph 5) 1m - 9:40(9:40/m) 173/178bpm 98cal 6.21/6.57mph 6) 1m - 9:45(9:45/m) 158/179bpm 68cal 6.16/6.49mph 7) 0.01m - 3(7:48/m) 136/136bpm 7.69/6.22mph Add a comment	-	1mi, 10:24 Running - General Split Summary === 1) 1m - 10:21(10:21/m) 144/149bpm 90cal 5.79/6.18mph 2) 0.01m - 3(7:13/m) 149/149bpm 8.32/5.82mph Add a comment 1.5mi, 12:41 Running - General Split Summary === 1) 1m - 8:45(8:45/m) 139/146bpm 70cal 6.86/7.08mph 2) 0.46m - 3:56(8:31/m) 148/149bpm 34cal 7.05/7.51mph Add a comment 1mi, 10:30 Running - General Split Summary === 1) 1m - 10:29(10:29/m) 141/147bpm 86cal 5.73/6.37mph 2) 0m - 2(6:59/m) 147/147bpm 8.59/5.91mph Add a comment	-	-	12mi, 2:09:50 Running - Long Run 4 miles with Sue and Sharon then 8 miles solo Split Summary === 1) 1m - 11:34(11:34/m) 154/188bpm 107cal 5.19/5.97mph 2) 1m - 11:38(11:38/m) 156/167bpm 109cal 5.16/5.55mph 3) 1m - 11:31(11:31/m) 152/157bpm 104cal 5.21/5.57mph 4) 1m - 11:21(11:21/m) 154/161bpm 103cal 5.29/5.89mph 5) 1m - 10:31(10:31/m) 165/176bpm 104cal 5.7/6.05mph 6) 1m - 10:26(10:26/m) 168/178bpm 106cal 5.75/5.99mph 7) 1m - 10:19(10:19/m) 164/176bpm 100cal 5.82/6.2mph 8) 1m - 10:31(10:31/m) 163/180bpm 96cal 5.7/6.12mph 9) 1m - 10:22(10:22/m) 169/179bpm 104cal 5.78/6.03mph 10) 1m - 10:36(10:36/m) 162/176bpm 93cal 5.66/6.14mph 11) 1m - 10:35(10:35/m) 167/177bpm 99cal 5.67/6.07mph 12) 1m - 10:24(10:24/m) 174/178bpm 109cal 5.77/6.28mph 13) 0m - 3(8:35/m) 173/173bpm 6.99/5.76mph 29th Sep 2019, 1:33pm Old Man wrote: I think you must have been out in the rain at the same time as us!! 29th Sep 2019, 2:41pm Penky69 wrote: Yep, downpours at 1 and 4 miles! Ran first4 with Sueand Sharon hence the slower pace 😉 Add a comment
Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6
-	6.9mi, 1:12:18 Running - General Split Summary === 1) 1m - 10:25(10:25/m) 149/161bpm 89cal 5.76/6.51mph 2) 1m - 10:50(10:50/m) 156/163bpm 98cal 5.54/6.07mph 3) 1m - 10:30(10:30/m) 165/181bpm 101cal 5.72/6.24mph 4) 1m - 10:26(10:26/m) 169/174bpm 103cal 5.75/6.1mph 5) 1m - 10:43(10:43/m) 168/180bpm 105cal 5.6/5.87mph 6) 1m - 10:17(10:17/m) 171/177bpm 103cal 5.84/6.26mph 7) 0.88m - 9:07(10:18/m) 172/176bpm 91cal 5.82/6.3mph Add a comment	-	5mi, 48:25 Running - Tempo Split Summary === 1) 1m - 10:34(10:34/m) 140/161bpm 83cal 5.68/6.39mph 2) 1m - 9:12(9:12/m) 169/183bpm 90cal 6.52/6.7mph 3) 1m - 9:14(9:14/m) 173/178bpm 93cal 6.51/6.89mph 4) 1m - 9:11(9:11/m) 170/181bpm 90cal 6.53/7.22mph 5) 1m - 10:11(10:11/m) 163/168bpm 95cal 5.89/6.57mph 6) 0m - 3(8:26/m) 161/161bpm 7.12/5.74mph 4th Oct 2019, 12:27am Old Man wrote: That looks a good run, steady warm up and warm down with three quick miles in the middle 4th Oct 2019, 6:32pm Penky69 wrote: It felt pretty good too :-) Add a comment	-	3mi, 31:33 Running - parkrun Split Summary === 1) 1m - 10:22(10:22/m) 153/172bpm 91cal 5.78/6.89mph 2) 1m - 10:40(10:40/m) 172/179bpm 108cal 5.62/6.01mph 3) 1m - 10:14(10:14/m) 177/184bpm 109cal 5.86/6.45mph 4) 0.04m - 16(6:30/m) 185/185bpm 3cal 9.24/8.06mph Add a comment	0.5mi, 5:32 Running - General Split Summary === 1) 0.52m - 5:32(10:42/m) 156/165bpm 49cal 5.61/5.82mph Add a comment 14mi, 2:25:23 Running - Long Run Split Summary === 1) 1m - 10:42(10:42/m) 151/164bpm 92cal 5.61/6.01mph 2) 1m - 10:27(10:27/m) 160/171bpm 95cal 5.74/6.07mph 3) 1m - 10:19(10:19/m) 159/165bpm 92cal 5.82/6.05mph 4) 1m - 10:21(10:21/m) 159/176bpm 93cal 5.8/6.18mph 5) 1m - 10:23(10:23/m) 158/166bpm 91cal 5.77/6.16mph 6) 1m - 10:21(10:21/m) 161/167bpm 93cal 5.8/6.07mph 7) 1m - 10:43(10:43/m) 162/174bpm 96cal 5.6/6.68mph 8) 1m - 10:18(10:18/m) 162/173bpm 90cal 5.82/6.32mph 9) 1m - 10:23(10:23/m) 159/168bpm 83cal 5.78/6.05mph 10) 1m - 10:14(10:14/m) 163/169bpm 91cal 5.87/6.39mph 11) 1m - 10:20(10:20/m) 170/178bpm 99cal 5.81/6.28mph 12) 1m - 10:20(10:20/m) 173/181bpm 102cal 5.8/6.2mph 13) 1m - 10:14(10:14/m) 165/177bpm 89cal 5.86/6.37mph 14) 1m - 10:16(10:16/m) 168/177bpm 96cal 5.85/6.91mph 15) 0.01m - 2(6:11/m) 174/174bpm 9.69/6.47mph Add a comment
Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12	Sun 13th Oct Oct 13
-	5.6mi, 55:10 Running - General Split Summary === 1) 1m - 9:44(9:44/m) 152/166bpm 84cal 6.16/6.85mph 2) 1m - 10:00(10:00/m) 164/174bpm 94cal 6/6.3mph 3) 1m - 9:56(9:56/m) 164/181bpm 94cal 6.04/6.39mph 4) 1m - 10:08(10:08/m) 163/174bpm 94cal 5.92/6.37mph 5) 1m - 9:51(9:51/m) 169/192bpm 97cal 6.09/6.47mph 6) 0.57m - 5:30(9:38/m) 170/177bpm 54cal 6.22/6.72mph Add a comment	-	4.2mi, 43:28 Running - Intervals Split Summary === 1) 1m - 10:38(10:38/m) 148/160bpm 91cal 5.64/6.64mph 2) 0.03m - 17(10:50/m) 169/173bpm 2cal 5.54/6.12mph 3) 0.45m - 4:00(8:50/m) 172/181bpm 40cal 6.79/6.87mph 4) 0.12m - 2:00(16:14/m) 150/181bpm 17cal 3.7/6.82mph 5) 0.46m - 4:00(8:39/m) 153/169bpm 34cal 6.94/7.43mph 6) 0.13m - 2:00(15:50/m) 149/175bpm 17cal 3.79/7.03mph 7) 0.47m - 4:00(8:28/m) 167/183bpm 38cal 7.08/7.28mph 8) 0.12m - 2:00(16:19/m) 156/176bpm 18cal 3.68/7.24mph 9) 0.24m - 2:07(8:46/m) 169/184bpm 20cal 6.84/7.26mph 10) 0.13m - 2:00(15:53/m) 155/177bpm 17cal 3.78/6.8mph 11) 1m - 10:24(10:24/m) 163/173bpm 96cal 5.77/6.01mph 12) 0m - 2(9:09/m) 166/166bpm 6.56/5.82mph Add a comment	-	-	10mi, 1:39:07 Running - Long Run Split Summary === 1) 1m - 10:20(10:20/m) 146/164bpm 86cal 5.81/6.14mph 2) 1m - 9:52(9:52/m) 164/170bpm 94cal 6.08/6.68mph 3) 1m - 9:54(9:54/m) 167/174bpm 96cal 6.06/6.2mph 4) 1m - 9:55(9:55/m) 167/178bpm 96cal 6.05/6.37mph 5) 1m - 9:53(9:53/m) 167/173bpm 96cal 6.07/6.3mph 6) 1m - 9:55(9:55/m) 170/178bpm 98cal 6.05/6.22mph 7) 1m - 10:07(10:07/m) 166/173bpm 96cal 5.93/6.28mph 8) 1m - 9:50(9:50/m) 171/184bpm 98cal 6.1/6.35mph 9) 1m - 9:49(9:49/m) 174/181bpm 100cal 6.11/6.3mph 10) 1m - 9:28(9:28/m) 176/182bpm 98cal 6.34/6.55mph Add a comment
Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18	Sat 19th Oct Oct 19	Sun 20th Oct Oct 20
-	6mi, 59:41 Running - General Split Summary === 1) 1m - 10:25(10:25/m) 143/162bpm 85cal 5.76/6.43mph 2) 1m - 10:27(10:27/m) 154/159bpm 94cal 5.74/6.24mph 3) 1m - 9:51(9:51/m) 159/167bpm 89cal 6.1/6.66mph 4) 1m - 9:48(9:48/m) 170/178bpm 98cal 6.13/6.59mph 5) 1m - 9:36(9:36/m) 168/179bpm 92cal 6.25/6.41mph 6) 1m - 9:31(9:31/m) 145/166bpm 50cal 6.31/7.16mph 7) 0.01m - 4(9:19/m) 140/142bpm 6.44/6.45mph Add a comment	-	3.2mi, 31:47 Running - General Split Summary === 1) 1m - 10:05(10:05/m) 153/161bpm 90cal 5.95/6.41mph 2) 1m - 10:03(10:03/m) 162/169bpm 95cal 5.97/6.16mph 3) 1m - 9:32(9:32/m) 172/177bpm 97cal 6.29/6.72mph 4) 0.23m - 2:06(9:15/m) 163/179bpm 20cal 6.49/6.76mph Add a comment	-	1mi, 11:10 Running - General Split Summary === 1) 1m - 11:09(11:09/m) 167/182bpm 109cal 5.38/6.74mph Add a comment 3.1mi, 28:19 Running - parkrun Split Summary === 1) 1m - 9:25(9:25/m) 165/183bpm 91cal 6.37/6.76mph 2) 1m - 9:06(9:06/m) 177/184bpm 98cal 6.59/6.93mph 3) 1m - 8:58(8:58/m) 181/186bpm 99cal 6.69/7.14mph 4) 0.11m - 49(7:41/m) 188/191bpm 9cal 7.81/7.74mph Add a comment 1mi, 11:11 Running - General Split Summary === 1) 1m - 11:09(11:09/m) 148/161bpm 97cal 5.38/5.82mph 2) 0.01m - 3(8:31/m) 152/152bpm 7.04/5.49mph Add a comment	-

2019	Distance	Date	Result	WAVA
Langtoft 10k	10km	5 May	55:11	61.51%
Greater Manchester Marathon	26.2mi	7 Apr	4:29:03	59.01%
Stamford 30k	30km	17 Feb	3:08:48	57.60%
Folksworth 15	15mi	20 Jan	2:29:04	56.58%
2018	Distance	Date	Result	WAVA
Wolverton 5	5mi	25 Nov	43:52	61.79%
St Neots Riverside Half Marathon	13.1mi	18 Nov	2:03:54	59.45%
Fenland 10	10mi	28 Oct	1:36:51	57.40%
Robin Hood Half Marathon	13.1mi	30 Sep	2:11:01	56.22%
White Peak Marathon	26.2mi	19 May	5:08:35	50.80%
LEICESTERSHIRE HALF MARATHON	13.1mi	11 Feb	2:09:11	56.37%
Folksworth 15	15mi	21 Jan	2:54:13	47.86%

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Penky69 F50

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2019

2018