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JCB
M50

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VEGAN RUNNERS UK, Go Veggie

Races
38
Miles
11162
Miles
5
Miles
1474
Miles
1087
WAVA
68.16%
5k
21:33
5M
45:14
10k
52:32
Half
1:48:38
Mara
3:45:59
50k
5:38:05

About Me
Started running March 2013 to try to build my fitness for field hockey. My initial goal was to be able to run around the 'big block' which was one mile along each side. Eventually was able to do that, though slowly. What to do next? Try faster or longer? Faster seemed out of reach, so ran longer. In May 2013 ran farther than ever before: 10km. Apart from 12km later that month I didn't run that far again until Dec 2013. Eventually thought about trying to run as far as a half marathon. Took a while to do that, pondered what next and was drawn to trying to do a marathon. Ran my first marathon in Nov 2016, and have gone on to run three more marathons and three ultras (56km, 56km, 50km). Show More...

About Me

Started running March 2013 to try to build my fitness for field hockey. My initial goal was to be able to run around the 'big block' which was one mile along each side. Eventually was able to do that, though slowly. What to do next? Try faster or longer? Faster seemed out of reach, so ran longer. In May 2013 ran farther than ever before: 10km. Apart from 12km later that month I didn't run that far again until Dec 2013. Eventually thought about trying to run as far as a half marathon. Took a while to do that, pondered what next and was drawn to trying to do a marathon. Ran my first marathon in Nov 2016, and have gone on to run three more marathons and three ultras (56km, 56km, 50km).

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Recent Blogs
Today we said goodbye to our dog Jaffa	Jul 2022
Today’s pictures of Jaffa, my son’s dog	Jun 2022
It’s been a day	Jun 2022
Goodbye HappyG(rrr)! I bid you an Utmost farewell	Jun 2022
Blood magic. Demon summoning.	May 2022

Recent Training
6th Dec	General	0.1mi	9:10
5th Dec	General	0mi	3:27
5th Dec	General	0.3mi	6:43
5th Dec	Recovery Run	2.8mi	29:46
5th Dec	General	0.3mi	19:25

12 Month Benchmarks	Run	Bike
100m	30	0
200m	1:02	0
Mile	6:53	3:13
5k	23:05	11:47
5mi	38:02	19:52
10k	49:02	25:05
10mi	1:25:58	42:14
Half	1:54:10	55:30
20mi	3:27:58	1:28:21
Mara	4:33:50	0
50k	7:00:18	0

Recent Pictures	Show more

2022 Targets	Set your targets
Run 1256

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Best Times
Best WAVA

Dist	Races	PB	WB	2016	2017	2018	2019	2020	2021	2022
3km	1	11:55 6:24/mi	68.16			11:55 68.16
3.8km	2	15:48 6:39/mi	66.10				15:48 66.10
5km	18	21:33 6:56/mi	66.93			22:02 64.98	21:33 66.93	41:42 34.59
6km	1	27:29 7:22/mi	62.05		27:29 62.05
5mi	2	45:14 9:03/mi	51.95					45:14 51.95
10km	2	52:32 8:27/mi	55.78					52:32 55.78
10.5km	1	53:15 8:10/mi	56.39	53:15 56.39
13.1mi	1	1:48:38 8:18/mi	57.96			1:48:38 57.96
26.2mi	4	3:45:59 8:38/mi	58.67	4:25:35 49.10	4:24:25 49.73	3:45:59 58.67
50km	1	5:38:05 10:53/mi	48.09				5:38:05 48.09
56km	5	6:42:05 11:33/mi	44.54			6:42:05 44.54	7:13:05 41.69	7:26:24 40.79	7:53:46 38.77	7:48:06 39.57

2022		Result	WAVA	Distance
8 Oct	The Doctor K Cup		0.00	5km
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
16 Jan	Two Bays Trail Run 56k SB	7:48:06	39.57	56km
2021		Result	WAVA	Distance
2 Oct	The Doctor K Cup		0.00	5km
1 Apr	April 1st, virtual 10k		0.00	10km
17 Jan	Two Bays Trail Run SB	7:53:46	38.77	56km
2020		Result	WAVA	Distance
16 May	Fetch Virtual Weekend 10k	1:21:49	35.82	10km
16 May	Fetch Virtual Weekend 5 Mile	47:15	49.73	5mi
1 Apr	April 1st, virtual 10k PB	52:32	55.78	10km
31 Mar	The Fetch Five PB	45:14	51.95	5mi
21 Mar	Fake parkrun SB	41:42	34.59	5km
12 Jan	Two Bays Trail Run 56k SB	7:26:24	40.79	56km
2019		Result	WAVA	Distance
24 Nov	Sri Chinmoy Tan Team Relays Lap 1 PB	15:48	66.10	3.83km
24 Nov	Sri Chinmoy Tan Team Relays Lap 2	16:19	64.00	3.83km
26 Oct	Phillip Island parkrun PB	21:33	66.93	5km
21 Sep	Phillip Island parkrun	22:29	64.15	5km
15 Sep	Phillip Island Running Festival: 50km PB	5:38:05	48.09	50km
13 Jan	Two Bays Trail Run 56k SB	7:13:05	41.69	56km
2018		Result	WAVA	Distance
25 Nov	Sri Chinmoy Tan Team Relays + Marathon PB	3:45:59	58.67	26.2mi
4 Nov	Coronet Bay Fun Run - 3km PB	11:55	68.16	3km
22 Sep	Phillip Island parkrun SB	22:02	64.98	5km
15 Sep	Phillip Island parkrun	24:27	58.55	5km
1 Sep	Phillip Island parkrun	23:09	61.84	5km
18 Aug	Phillip Island parkrun	22:56	62.43	5km
11 Aug	Phillip Island parkrun	22:19	64.15	5km
28 Jul	Phillip Island parkrun	22:21	64.05	5km
22 Jul	Sri Chinmoy Winter Running Festival Half Marathon PB	1:48:38	57.96	13.1mi
7 Jul	Phillip Island parkrun	28:12	50.39	5km
30 Jun	Phillip Island parkrun	22:54	62.06	5km
2 Jun	Phillip Island parkrun	24:11	58.76	5km
26 May	Phillip Island parkrun	24:01	59.17	5km
19 May	Phillip Island parkrun	23:55	59.42	5km
12 May	Phillip Island parkrun	23:45	59.84	5km
14 Apr	Phillip Island parkrun	23:34	60.30	5km
27 Jan	Phillip Island parkrun	23:58	59.30	5km
14 Jan	Two Bays Trail Run 56k PB	6:42:05	44.54	56km
6 Jan	Phillip Island parkrun	22:05	64.35	5km
2017		Result	WAVA	Distance
26 Nov	Sri Chinmoy Tan Team Relays + Marathon SB	4:24:25	49.73	26.2mi
5 Nov	Coronet Bay Fun Run - 6km PB	27:29	62.05	6km
23 Jul	Sri Chinmoy Princes Park Winter Running Festival Marathon	4:42:56	46.48	26.2mi
2016		Result	WAVA	Distance
18 Dec	Sri Chinmoy Cherry Lake Christmas Run 10.5k PB	53:15	56.39	10.5km
27 Nov	Sri Chinmoy Tan Team Relays + Marathon SB	4:25:35	49.10	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	34	20	11	17	15	20	26	33	52	69	35	4	338
2022	0	0	0	0	0	0	0	0	0	0	0	0	0
2022	168	67	107	70	84	71	70	35	41	77	60	24	876
2022	4	7	61	139	56	3	10	0	3	0	0	0	283
2021	15	16	29	25	22	13	27	7	3	15	22	33	229
2021	0	0	0.6	0	1.8	0	0	0	0	0	0	0.2	2.6
2021	77	15	12	19	69	31	77	168	177	237	240	251	1372
2021	0	0	2	13	60	14	11	7	0	0	3	5	114
2020	20	25	25	16	10	17	14	14	18	14	14	18	203
2020	0	0	0	0	0	0.1	0	0	0	0	0	0	0.1
2020	102	31	115	351	65	29	21	18	120	44	103	109	1108
2020	2	11	43	68	49	39	12	13	0	4	10	0	251
2019	6	15	57	29	29	17	18	21	23	19	27	22	283
2019	0.4	0	0	0	0	0	0	0	0	0	0	0.6	1
2019	157	86	18	116	217	202	217	313	161	210	211	182	2089
2019	2	0	0	7	6	0	4	0	24	14	0	33	90
2018	1	0	0	4	0	2	0	0	1	5	4	7	24
2018	0	0	0	0	0	0	0	0	0	0.2	0	0	0.2
2018	120	93	77	82	44	158	206	161	261	301	269	250	2022
2018	0	0	0	0	2	24	26	149	97	25	31	2	356
2017	0	0	0	0	0	0	0	0	2	6	1	1	10
2017	0	0	0	0	0	0	0	0	0	0	0	1	1
2017	64	86	62	19	54	98	87	197	156	190	104	212	1328
2016	19	57	88	51	125	126	125	129	140	123	123	119	1225
2016	228	31	0	50	0	0	0	0	0	0	0	0	309
2015	5	19	26	73	62	63	102	80	38	49	57	36	610
2015	0	12	0	18	0	0	0	0	0	0	0	37	66
2014	32	34	43	27	35	27	35	26	20	59	16	10	363
2014	0	0	4	0	0	0	0	0	0	0	0	0	4
2013	0	0	4	15	32	18	6	14	18	16	12	35	171

Wed 9th Nov Nov 9	Thu 10th Nov Nov 10	Fri 11th Nov Nov 11	Sat 12th Nov Nov 12	Sun 13th Nov Nov 13	Mon 14th Nov Nov 14	Tue 15th Nov Nov 15
0.1mi, 8:20 Walk - General Split Summary === 1) 0.14km - 8:20(1:00:03/km) 106/130bpm [6365b/km] 60cal 1/54rpm 1/5.07kmph Add a comment 0mi, 3:58 Walk - General Split Summary === 1) 0.07km - 3:58(1:00:51/km) 110/116bpm [6694b/km] 32cal 0.99/0kmph Add a comment 0.1mi, 1:46 Walk - General Split Summary === 1) 0.14km - 1:46(12:32/km) 123/134bpm [1542b/km] 17cal 49/56rpm 4.79/6.08kmph Add a comment 3.1mi, 33:01 Run - Easy Personal plan: 25 minutes at easy effort. Quite warm. Split Summary === 1) 1km - 6:22(6:22/km) 125/141bpm [796b/km] 67cal 9.42/10.11kmph 2) 1km - 6:14(6:14/km) 125/131bpm [779b/km] 65cal 9.63/10.78kmph 3) 1km - 6:49(6:49/km) 135/143bpm [921b/km] 77cal 8.8/9.67kmph 4) 1km - 6:50(6:50/km) 139/152bpm [950b/km] 79cal 8.78/9.54kmph 5) 1km - 6:34(6:34/km) 142/152bpm [932b/km] 77cal 9.14/10.04kmph 6) 0.03km - 12(6:46/km) 143/143bpm [967b/km] 2cal 8.87/9.07kmph 9th Nov 2022, 8:41am Ness wrote: Nice one. :) 9th Nov 2022, 12:22pm JCB wrote: Thanks! Add a comment 0.7mi, 14:04 Walk - General Split Summary === 1) 1km - 11:43(11:43/km) 80/98bpm [937b/km] 37cal 13/59rpm 5.12/5.61kmph 2) 0.17km - 2:21(13:37/km) 89/96bpm [1212b/km] 8cal 25/67rpm 4.41/5.54kmph Add a comment 0mi, 4:00 Walk - General Split Summary === 1) 0.05km - 4:00(1:14:35/km) 91/99bpm [6786b/km] 16cal 0.8/7.59kmph Add a comment 0.2mi, 14:20 Walk - General Split Summary === 1) 0.3km - 14:20(47:57/km) 101/134bpm [4844b/km] 84cal 1.25/7.39kmph Add a comment	0.1mi, 1:35 Walk - General Split Summary === 1) 0.1km - 1:35(15:49/km) 122/133bpm [1930b/km] 15cal 15/57rpm 3.79/5.75kmph Add a comment 0.1mi, 58 Run - General Split Summary === 1) 0.16km - 58(6:02/km) 125/141bpm [755b/km] 9cal 9.94/11.05kmph Add a comment 0.2mi, 12:26 Walk - General Split Summary === 1) 0.25km - 12:26(50:21/km) 80/103bpm [4028b/km] 46cal 1.19/10.18kmph Add a comment 0.1mi, 32 Walk - General Split Summary === 1) 0.12km - 32(4:21/km) 89/92bpm [387b/km] 2cal 14/76rpm 13.8/94.05kmph Add a comment 0.1mi, 12:22 Walk - General Split Summary === 1) 0.22km - 12:22(57:06/km) 82/114bpm [4682b/km] 43cal 1/73rpm 1.05/12.09kmph Add a comment	0.1mi, 7:38 Walk - General Split Summary === 1) 0.19km - 7:38(40:52/km) 100/116bpm [4086b/km] 49cal 2/74rpm 1.47/46.29kmph Add a comment 0.2mi, 4:38 Walk - General Split Summary === 1) 0.33km - 4:38(14:01/km) 120/150bpm [1681b/km] 40cal 40/60rpm 4.28/7.39kmph Add a comment 3.2mi, 28:28 Run - Tempo Personal plan: 30 minutes. Ran along the beach. Tempoish run. Struggling up the hill. Made it, then slow. Bit of pace into it from 4.9-5.0km. Split Summary === 1) 1km - 5:29(5:29/km) 123/134bpm [674b/km] 56cal 10.95/35.04kmph 2) 1km - 5:22(5:22/km) 135/141bpm [724b/km] 62cal 11.19/12.46kmph 3) 1km - 5:32(5:32/km) 144/146bpm [796b/km] 68cal 10.85/11.79kmph 4) 1km - 6:07(6:07/km) 149/153bpm [911b/km] 78cal 9.82/11.15kmph 5) 1km - 5:36(5:36/km) 153/161bpm [856b/km] 73cal 10.72/12.97kmph 6) 0.07km - 24(5:14/km) 157/158bpm [822b/km] 5cal 11.46/12.97kmph Add a comment 0.4mi, 22:31 Walk - General Split Summary === 1) 0.56km - 22:31(40:19/km) 95/112bpm [3829b/km] 117cal 1.49/5.17kmph Add a comment 0.2mi, 7:52 Walk - General Split Summary === 1) 0.3km - 7:52(26:25/km) 96/118bpm [2535b/km] 44cal 1/77rpm 2.27/37.96kmph Add a comment	0.1mi, 11:37 Walk - General Split Summary === 1) 0.19km - 11:37(1:01:51/km) 99/112bpm [6123b/km] 67cal 2/72rpm 0.97/4.74kmph Add a comment 0.1mi, 1:08 Walk - General Split Summary === 1) 0.1km - 1:08(11:23/km) 129/142bpm [1468b/km] 11cal 50/60rpm 5.27/7.09kmph Add a comment 1mi, 10:08 Run - Long Run Last part of the long run, after 3min walk. Split Summary === 1) 1km - 6:17(6:17/km) 142/150bpm [893b/km] 75cal 9.54/10.55kmph 2) 0.64km - 3:51(6:02/km) 144/151bpm [868b/km] 47cal 9.95/11.02kmph Add a comment 0.2mi, 3:32 Walk - General Split Summary === 1) 0.31km - 3:32(11:21/km) 125/149bpm [1418b/km] 33cal 49/61rpm 5.29/7.46kmph Add a comment 5.7mi, 53:40 Run - Long Run Personal plan: long run. Just trying for consistent easy pace. Tackled a couple of hills and did quite well. Felt like I was going a bit faster than I ought but it did seem okay. Strange considering yesterday I got fatigued before 30 minutes (and then did some chin-ups and push-ups, each of which I haven’t done in months or at all this year. Haven’t felt much soreness from them). Split Summary === 1) 1km - 6:13(6:13/km) 130/141bpm [809b/km] 68cal 9.64/10.41kmph 2) 1km - 5:48(5:48/km) 130/137bpm [753b/km] 63cal 10.35/11.19kmph 3) 1km - 5:56(5:56/km) 135/141bpm [801b/km] 68cal 10.11/10.71kmph 4) 1km - 6:03(6:03/km) 140/151bpm [847b/km] 71cal 9.92/10.95kmph 5) 1km - 5:46(5:46/km) 145/156bpm [836b/km] 71cal 10.4/11.49kmph 6) 1km - 5:54(5:54/km) 145/152bpm [856b/km] 73cal 10.16/11.29kmph 7) 1km - 6:16(6:16/km) 150/166bpm [940b/km] 78cal 9.58/12.19kmph 8) 1km - 5:19(5:19/km) 141/146bpm [750b/km] 60cal 11.28/12.83kmph 9) 1km - 5:38(5:38/km) 146/149bpm [823b/km] 68cal 10.64/10.85kmph 10) 0.13km - 46(6:04/km) 148/150bpm [897b/km] 9cal 9.9/10.28kmph Add a comment 1.7mi, 3:02:37 Walk - General Split Summary === 1) 1km - 1:12:18(1:12:18/km) 88/136bpm [6363b/km] 300cal 0.83/8.94kmph 2) 1km - 1:00:37(1:00:37/km) 104/137bpm [6304b/km] 310cal 4/90rpm 0.99/4.4kmph 3) 0.67km - 49:42(1:13:43/km) 95/131bpm [7004b/km] 189cal 2/86rpm 0.81/8.53kmph Add a comment 2.1mi, 1:04:53 Walk - General Dog walk Split Summary === 1) 1km - 25:11(25:11/km) 96/129bpm [2418b/km] 138cal 16/75rpm 2.38/6.28kmph 2) 1km - 15:01(15:01/km) 101/146bpm [1516b/km] 72cal 35/65rpm 4/6.42kmph 3) 1km - 15:27(15:27/km) 107/143bpm [1652b/km] 80cal 35/78rpm 3.88/6.38kmph 4) 0.42km - 9:14(22:03/km) 90/99bpm [1984b/km] 34cal 26/90rpm 2.72/6.21kmph Add a comment	0.6mi, 16:07 Walk - General Split Summary === 1) 0.9km - 16:07(17:58/km) 87/107bpm [1563b/km] 71cal 28/59rpm 3.34/6.45kmph Add a comment 0.1mi, 3:50 Walk - General Split Summary === 1) 0.15km - 3:50(26:25/km) 99/107bpm [2615b/km] 22cal 15/54rpm 2.27/5.04kmph Add a comment 1.6mi, 1:05:30 Walk - General Split Summary === 1) 1km - 17:59(17:59/km) 96/110bpm [1727b/km] 76cal 28/58rpm 3.33/5.51kmph 2) 1km - 35:34(35:34/km) 82/128bpm [2917b/km] 121cal 3/55rpm 1.69/5.07kmph 3) 0.5km - 11:57(23:54/km) 79/128bpm [1888b/km] 47cal 2/79rpm 2.51/6.05kmph Add a comment 0.5mi, 34:08 Walk - General Split Summary === 1) 0.74km - 34:08(46:16/km) 87/114bpm [4025b/km] 140cal 2/55rpm 1.3/6.58kmph Add a comment 0mi, 3:13 Walk - General Split Summary === 1) 0.05km - 3:13(1:00:19/km) 82/104bpm [4947b/km] 12cal 0.99/5.95kmph Add a comment 0mi, 10:48 Walk - General Split Summary === 1) 0.06km - 10:48(2:55:44/km) 92/128bpm [16168b/km] 55cal 0.34/3.96kmph Add a comment 0.3mi, 13:48 Walk - General Split Summary === 1) 0.42km - 13:48(32:47/km) 71/108bpm [2328b/km] 39cal 1/53rpm 1.83/6.55kmph Add a comment 0mi, 47 Walk - General Trimmed from another training entry Add a comment 0.1mi, 47 Run - Dog Running Trimmed from another training entry Add a comment 0.3mi, 5:49 Walk - General Trimmed from another training entry Add a comment 0.5mi, 4:43 Run - Dog Running Trimmed from another training entry Add a comment 0mi, 43 Walk - General Split Summary === 1) 1km - 7:47(7:47/km) 122/145bpm [950b/km] 74cal 61/90rpm 7.7/10.61kmph 2) 0.44km - 5:17(12:07/km) 110/141bpm [1333b/km] 39cal 36/96rpm 4.95/13.87kmph Add a comment	0mi, 58 Walk - General Split Summary === 1) 0.06km - 58(15:54/km) 119/137bpm [1892b/km] 8cal 28/58rpm 3.77/4.97kmph Add a comment 0.1mi, 49 Run - General Split Summary === 1) 0.16km - 49(5:11/km) 123/135bpm [639b/km] 8cal 11.56/10.81kmph Add a comment 0.3mi, 22:45 Walk - General Split Summary === 1) 0.45km - 22:45(50:19/km) 91/109bpm [4579b/km] 105cal 3/83rpm 1.19/11.39kmph Add a comment 0.3mi, 6:15 Walk - General Split Summary === 1) 0.52km - 6:15(12:02/km) 83/98bpm [999b/km] 27cal 25/60rpm 4.99/7.25kmph Add a comment 0.2mi, 7:43 Walk - General Split Summary === 1) 0.34km - 7:43(22:59/km) 80/102bpm [1839b/km] 29cal 21/60rpm 2.61/6.05kmph Add a comment 0.1mi, 10:16 Walk - General Split Summary === 1) 0.23km - 10:16(45:34/km) 101/118bpm [4602b/km] 65cal 2/61rpm 1.32/6.52kmph Add a comment 0.2mi, 6:27 Walk - General Split Summary === 1) 0.28km - 6:27(22:57/km) 68/88bpm [1560b/km] 14cal 1/49rpm 2.61/2.72kmph Add a comment 0.1mi, 5:03 Walk - General Split Summary === 1) 0.14km - 5:03(35:06/km) 107/116bpm [3755b/km] 38cal 1.71/10.01kmph Add a comment	0.1mi, 11:07 Walk - General Split Summary === 1) 0.17km - 11:07(1:06:08/km) 99/124bpm [6548b/km] 67cal 1/59rpm 0.91/7.25kmph Add a comment 0.1mi, 1:43 Walk - General Split Summary === 1) 0.12km - 1:43(14:54/km) 120/137bpm [1789b/km] 15cal 42/57rpm 4.02/5.21kmph Add a comment 3.2mi, 30:06 Run - General Personal plan: 30 minutes. Went to go outside and saw it was pouring rain (moments before it was sunny). Donned waterproof jacket and then started run. There was rain, hail and some sunshine. Split Summary === 1) 1km - 5:44(5:44/km) 145/157bpm [831b/km] 68cal 10.47/11.35kmph 2) 1km - 5:38(5:38/km) 131/143bpm [738b/km] 60cal 10.65/11.72kmph 3) 1km - 5:52(5:52/km) 141/151bpm [827b/km] 69cal 10.23/11.08kmph 4) 1km - 6:09(6:09/km) 143/151bpm [880b/km] 74cal 9.75/11.05kmph 5) 1km - 6:18(6:18/km) 142/147bpm [894b/km] 73cal 9.53/10.52kmph 6) 0.07km - 26(6:16/km) 144/146bpm [902b/km] 5cal 9.58/9.31kmph Add a comment 0.7mi, 10:50 Walk - General Split Summary === 1) 1km - 9:22(9:22/km) 95/105bpm [890b/km] 62cal 59/64rpm 6.41/7.19kmph 2) 0.15km - 1:28(10:07/km) 95/99bpm [961b/km] 10cal 54/63rpm 5.93/7.19kmph Add a comment 0.1mi, 7:12 Walk - General Split Summary === 1) 0.12km - 7:12(1:01:09/km) 94/116bpm [5749b/km] 39cal 2/68rpm 0.98/4.87kmph Add a comment 0.1mi, 9:37 Walk - General Split Summary === 1) 0.2km - 9:37(47:36/km) 77/92bpm [3665b/km] 30cal 4/53rpm 1.26/34.5kmph Add a comment
Wed 16th Nov Nov 16	Thu 17th Nov Nov 17	Fri 18th Nov Nov 18	Sat 19th Nov Nov 19	Sun 20th Nov Nov 20	Mon 21st Nov Nov 21	Tue 22nd Nov Nov 22
0.2mi, 4:41 Walk - General Split Summary === 1) 0.24km - 4:41(19:31/km) 104/146bpm [2030b/km] 32cal 8/57rpm 3.07/6.15kmph Add a comment 0.1mi, 47 Run - General Split Summary === 1) 0.13km - 47(5:57/km) 130/147bpm [773b/km] 7cal 10.09/10.88kmph Add a comment 0.4mi, 21:26 Walk - General Split Summary === 1) 0.68km - 21:26(31:36/km) 105/135bpm [3319b/km] 139cal 3/76rpm 1.9/7.56kmph Add a comment 0.2mi, 5:35 Walk - General Split Summary === 1) 0.38km - 5:35(14:44/km) 78/93bpm [1149b/km] 25cal 24/60rpm 4.07/5.44kmph Add a comment 0.2mi, 5:14 Walk - General Split Summary === 1) 0.39km - 5:14(13:20/km) 83/102bpm [1107b/km] 22cal 26/60rpm 4.5/5.88kmph Add a comment 0.1mi, 9:04 Walk - General Split Summary === 1) 0.12km - 9:04(1:18:01/km) 90/127bpm [7022b/km] 45cal 0.77/5.24kmph Add a comment 0mi, 1:39 Walk - General Split Summary === 1) 0.03km - 1:39(1:00:24/km) 92/106bpm [5557b/km] 8cal 0.99/2.35kmph Add a comment	0.1mi, 8:51 Walk - General Split Summary === 1) 0.2km - 8:51(43:14/km) 103/132bpm [4452b/km] 58cal 1/84rpm 1.39/95.87kmph Add a comment 0.2mi, 3:58 Walk - General Split Summary === 1) 0.29km - 3:58(13:49/km) 120/143bpm [1659b/km] 35cal 41/59rpm 4.34/7.86kmph Add a comment 3.4mi, 30:51 Run - Hill Work Personal plan: 30 minutes with a hill in it. Want to get some ascent and descent. Felt good, not going for any fast pace. Split Summary === 1) 1km - 5:53(5:53/km) 121/133bpm [712b/km] 58cal 10.2/10.81kmph 2) 1km - 5:25(5:25/km) 139/147bpm [753b/km] 63cal 11.07/12.02kmph 3) 1km - 5:57(5:57/km) 148/160bpm [880b/km] 75cal 10.09/11.08kmph 4) 1km - 5:03(5:03/km) 150/162bpm [758b/km] 62cal 11.88/12.43kmph 5) 1km - 5:56(5:56/km) 148/155bpm [877b/km] 74cal 10.12/11.15kmph 6) 0.45km - 2:38(5:53/km) 149/153bpm [877b/km] 33cal 10.19/10.21kmph 17th Nov 2022, 7:13am Ness wrote: Nice running 👍 17th Nov 2022, 11:21am JCB wrote: Thanks! Add a comment 0.1mi, 13:00 Walk - General Split Summary === 1) 0.09km - 13:00(2:27:48/km) 82/113bpm [12119b/km] 49cal 0.41/6.42kmph Add a comment 0mi, 4:58 Walk - General Split Summary === 1) 0.07km - 4:58(1:09:53/km) 74/91bpm [5171b/km] 15cal 0.86/8.73kmph Add a comment	0.1mi, 4:10 Walk - General Split Summary === 1) 0.23km - 4:10(18:15/km) 99/114bpm [1807b/km] 23cal 11/61rpm 3.29/6.31kmph Add a comment 0.1mi, 47 Run - General Split Summary === 1) 0.12km - 47(6:33/km) 112/125bpm [733b/km] 6cal 9.17/10.35kmph Add a comment 0.1mi, 5:04 Walk - General Split Summary === 1) 0.13km - 5:04(39:26/km) 99/113bpm [3904b/km] 31cal 4/76rpm 1.52/12.23kmph Add a comment 1.3mi, 2:16:31 Walk - General Split Summary === 1) 1km - 1:06:10(1:06:10/km) 102/142bpm [6749b/km] 357cal 4/78rpm 0.91/5.98kmph 2) 1km - 1:03:27(1:03:27/km) 98/140bpm [6217b/km] 273cal 3/93rpm 0.95/5.64kmph 3) 0.09km - 6:54(1:13:03/km) 104/133bpm [7597b/km] 36cal 0.82/4.17kmph Add a comment 0mi, 5:39 Walk - General Split Summary === 1) 0.04km - 5:39(2:32:22/km) 78/120bpm [11885b/km] 19cal 0.39/0kmph Add a comment 0.1mi, 10:45 Walk - General Split Summary === 1) 0.15km - 10:45(1:10:08/km) 81/96bpm [5681b/km] 40cal 0.86/5.98kmph Add a comment	0.1mi, 1:12 Run - General Split Summary === 1) 0.18km - 1:12(6:42/km) 127/139bpm [851b/km] 12cal 8.95/10.21kmph Add a comment 0.1mi, 14:19 Walk - General Split Summary === 1) 0.23km - 14:19(1:02:00/km) 103/120bpm [6385b/km] 94cal 1/76rpm 0.97/5.27kmph Add a comment 0.8mi, 22:24 Walk - General Split Summary === 1) 1km - 17:58(17:58/km) 107/125bpm [1923b/km] 108cal 32/74rpm 3.34/6.08kmph 2) 0.2km - 4:25(21:57/km) 101/108bpm [2216b/km] 18cal 25/54rpm 2.74/4.77kmph Add a comment 0.1mi, 8:21 Walk - General Split Summary === 1) 0.1km - 8:21(1:26:03/km) 89/112bpm [7658b/km] 40cal 0.7/3.19kmph Add a comment 0.4mi, 9:05 Walk - General Split Summary === 1) 0.71km - 9:05(12:43/km) 65/94bpm [827b/km] 35cal 8/58rpm 4.72/6.05kmph Add a comment 0.1mi, 9:00 Walk - General Split Summary === 1) 0.17km - 9:00(52:19/km) 95/118bpm [4970b/km] 49cal 1/76rpm 1.15/4.37kmph Add a comment	0mi, 1:35 Walk - General Split Summary === 1) 0.06km - 1:35(25:48/km) 103/115bpm [2657b/km] 10cal 9/52rpm 2.33/3.96kmph Add a comment 0.3mi, 7:23 Walk - General Split Summary === 1) 0.48km - 7:23(15:27/km) 86/107bpm [1328b/km] 31cal 12/62rpm 3.88/6.08kmph Add a comment 0.2mi, 2:15 Walk - General Split Summary === 1) 0.25km - 2:15(9:03/km) 127/134bpm [1150b/km] 23cal 48/57rpm 6.62/28.22kmph Add a comment 10mi, 1:50:17 Run - Long Run Personal plan: aiming for 2 hours with getting some hill in. Trying to keep heart rate in zone 2, but not that successfully when going uphill or after 50 minutes. Did some walking for limited breaks. Some strong winds, seemed from West. Trying to run slowly up hills to get ascent in. Only a little bit of rain. Split Summary === 1) 1km - 6:17(6:17/km) 119/135bpm [747b/km] 61cal 9.56/10.61kmph 2) 1km - 6:09(6:09/km) 129/137bpm [793b/km] 66cal 9.76/10.08kmph 3) 1km - 6:32(6:32/km) 146/152bpm [955b/km] 81cal 9.18/10.21kmph 4) 1km - 5:51(5:51/km) 126/137bpm [737b/km] 56cal 10.26/10.61kmph 5) 1km - 6:36(6:36/km) 149/157bpm [984b/km] 83cal 9.09/10.11kmph 6) 1km - 6:11(6:11/km) 138/156bpm [853b/km] 67cal 9.71/10.45kmph 7) 1km - 6:32(6:32/km) 139/150bpm [909b/km] 72cal 9.18/9.47kmph 8) 1km - 6:51(6:51/km) 145/159bpm [993b/km] 78cal 8.76/10.38kmph 9) 1km - 7:29(7:29/km) 138/156bpm [1033b/km] 74cal 8.02/10.68kmph 10) 1km - 6:32(6:32/km) 139/155bpm [908b/km] 66cal 9.19/10.81kmph 11) 1km - 6:36(6:36/km) 141/150bpm [931b/km] 69cal 9.09/9.64kmph 12) 1km - 7:08(7:08/km) 137/143bpm [978b/km] 66cal 8.4/9.47kmph 13) 1km - 7:52(7:52/km) 135/145bpm [1062b/km] 67cal 7.62/9.31kmph 14) 1km - 7:41(7:41/km) 136/144bpm [1046b/km] 67cal 7.8/9.81kmph 15) 1km - 8:06(8:06/km) 129/139bpm [1045b/km] 57cal 7.41/9.54kmph 16) 1km - 7:37(7:37/km) 130/137bpm [991b/km] 51cal 7.87/9.77kmph 17) 0.04km - 16(7:04/km) 137/138bpm [969b/km] 2cal 8.49/8.67kmph Add a comment 0.1mi, 4:48 Walk - General Split Summary === 1) 0.15km - 4:48(31:32/km) 97/111bpm [3058b/km] 28cal 3/82rpm 1.9/9.27kmph Add a comment 0mi, 1:16 Walk - General Split Summary === 1) 0.06km - 1:16(22:39/km) 90/96bpm [2038b/km] 4cal 25/57rpm 2.65/4.84kmph Add a comment 0.3mi, 5:46 Walk - General Split Summary === 1) 0.4km - 5:46(14:29/km) 86/109bpm [1246b/km] 28cal 9/59rpm 4.14/5.07kmph Add a comment 0mi, 3:23 Walk - General Split Summary === 1) 0.05km - 3:23(1:07:53/km) 97/108bpm [6585b/km] 20cal 1/67rpm 0.88/0kmph Add a comment	0.1mi, 6:18 Walk - General Split Summary === 1) 0.14km - 6:18(46:15/km) 116/138bpm [5366b/km] 56cal 2/76rpm 1.3/6.89kmph Add a comment 0.2mi, 2:37 Run - General Split Summary === 1) 0.38km - 2:37(6:57/km) 135/143bpm [938b/km] 28cal 8.64/10.48kmph Add a comment 0.2mi, 18:33 Walk - General Split Summary === 1) 0.36km - 18:33(51:45/km) 99/133bpm [5124b/km] 107cal 1/80rpm 1.16/5.48kmph Add a comment 0mi, 1:57 Walk - General Split Summary === 1) 0.05km - 1:57(40:58/km) 105/110bpm [4301b/km] 14cal 1/64rpm 1.47/8.33kmph Add a comment	0.1mi, 1:05 Run - General Split Summary === 1) 0.19km - 1:05(5:41/km) 124/136bpm [704b/km] 10cal 10.57/10.61kmph Add a comment 0.2mi, 19:49 Walk - General Split Summary === 1) 0.34km - 19:49(59:04/km) 90/116bpm [5316b/km] 92cal 1.02/7.66kmph Add a comment 0mi, 2:18 Walk - General Split Summary === 1) 0.03km - 2:18(1:15:44/km) 98/108bpm [7421b/km] 14cal 2/48rpm 0.79/3.29kmph Add a comment 1mi, 26:57 Walk - General Split Summary === 1) 1km - 14:09(14:09/km) 79/148bpm [1118b/km] 53cal 4.24/11.52kmph 2) 0.54km - 12:48(23:31/km) 70/101bpm [1646b/km] 28cal 2.55/4.87kmph Add a comment
Wed 23rd Nov Nov 23	Thu 24th Nov Nov 24	Fri 25th Nov Nov 25	Sat 26th Nov Nov 26	Sun 27th Nov Nov 27	Mon 28th Nov Nov 28	Tue 29th Nov Nov 29
0.2mi, 19:58 Walk - General Split Summary === 1) 0.39km - 19:58(51:20/km) 90/104bpm [4620b/km] 92cal 1/62rpm 1.17/7.46kmph Add a comment 0mi, 5:16 Walk - General Split Summary === 1) 0.06km - 5:16(1:21:06/km) 93/112bpm [7542b/km] 28cal 0.74/0kmph Add a comment 0.2mi, 3:25 Walk - General Split Summary === 1) 0.29km - 3:25(12:00/km) 124/143bpm [1488b/km] 33cal 52/60rpm 5/5.88kmph Add a comment 3.5mi, 34:51 Run - Hill Work Personal plan: 30 minutes and some running up and down a hill. Down was for marginal recovery. Was initially trying to keep in zone 2 heart rate but was creeping into zone 3. Last rep uphill was about 80% effort (controlled). Split Summary === 1) 1km - 6:05(6:05/km) 129/139bpm [784b/km] 63cal 9.87/10.14kmph 2) 1km - 5:52(5:52/km) 133/142bpm [781b/km] 65cal 10.22/11.66kmph 3) 1km - 6:13(6:13/km) 141/153bpm [877b/km] 73cal 9.64/10.31kmph 4) 1km - 6:41(6:41/km) 144/153bpm [963b/km] 78cal 8.97/10.21kmph 5) 1km - 6:21(6:21/km) 147/157bpm [932b/km] 77cal 9.46/11.08kmph 6) 0.58km - 3:39(6:18/km) 146/153bpm [920b/km] 43cal 9.52/9.74kmph Add a comment 0.2mi, 6:27 Walk - General Split Summary === 1) 0.3km - 6:27(21:26/km) 91/114bpm [1950b/km] 33cal 2/58rpm 2.8/4.8kmph Add a comment 0mi, 1:14 Walk - General Split Summary === 1) 0.02km - 1:14(59:26/km) 109/115bpm [6479b/km] 9cal 2/44rpm 1.01/0kmph Add a comment	0mi, 2:52 Walk - General Split Summary === 1) 0.05km - 2:52(52:42/km) 109/126bpm [5743b/km] 22cal 2/49rpm 1.14/3.9kmph Add a comment 0.2mi, 2:54 Walk - General Split Summary === 1) 0.26km - 2:54(11:22/km) 112/134bpm [1273b/km] 20cal 49/59rpm 5.28/6.18kmph Add a comment 3.1mi, 31:10 Run - Hill Work Personal plan: 30 minutes with repeats on longer, gentler hill. Trying to stay in heart rate zone 2. Split Summary === 1) 1km - 6:14(6:14/km) 122/136bpm [760b/km] 62cal 9.63/31.07kmph 2) 1km - 6:06(6:06/km) 129/147bpm [787b/km] 65cal 9.84/10.14kmph 3) 1km - 6:09(6:09/km) 132/148bpm [813b/km] 66cal 9.75/10.31kmph 4) 1km - 6:09(6:09/km) 132/151bpm [811b/km] 65cal 9.76/10.31kmph 5) 1km - 6:10(6:10/km) 137/149bpm [844b/km] 68cal 9.74/10.01kmph 6) 0.06km - 22(6:07/km) 135/136bpm [827b/km] 3cal 9.8/10.04kmph Add a comment 0.1mi, 7:37 Walk - General Split Summary === 1) 0.1km - 7:37(1:12:49/km) 80/114bpm [5825b/km] 28cal 0.82/5.1kmph Add a comment 0mi, 2:06 Walk - General Split Summary === 1) 0.04km - 2:06(46:59/km) 103/124bpm [4840b/km] 13cal 1/51rpm 1.28/3.16kmph Add a comment	0mi, 2:24 Walk - General Split Summary === 1) 0.04km - 2:24(1:07:13/km) 99/112bpm [6654b/km] 14cal 1/54rpm 0.89/0kmph Add a comment 0.1mi, 2:05 Walk - General Split Summary === 1) 0.18km - 2:05(11:29/km) 120/139bpm [1378b/km] 17cal 51/57rpm 5.22/5.61kmph Add a comment 2.5mi, 25:58 Run - Hill Work Personal plan: 20-25 minutes, going up and down a steepish hill. Bonus hill before the main one. Keeping heart rate in lower zones. Last rep at about 80% effort. Split Summary === 1) 1km - 6:35(6:35/km) 135/147bpm [889b/km] 69cal 9.12/9.74kmph 2) 1km - 6:18(6:18/km) 141/149bpm [888b/km] 72cal 9.53/10.31kmph 3) 1km - 6:35(6:35/km) 140/149bpm [921b/km] 76cal 9.12/10.01kmph 4) 1km - 6:06(6:06/km) 147/156bpm [897b/km] 75cal 9.84/11.66kmph 5) 0.07km - 24(6:09/km) 146/147bpm [898b/km] 4cal 9.76/9.61kmph Add a comment 0.3mi, 12:55 Walk - General Split Summary === 1) 0.45km - 12:55(28:43/km) 84/110bpm [2412b/km] 53cal 2/80rpm 2.09/8.67kmph Add a comment 0.1mi, 12:09 Walk - General Split Summary === 1) 0.16km - 12:09(1:16:59/km) 96/135bpm [7390b/km] 68cal 0.78/5.07kmph Add a comment	0.1mi, 2:13 Walk - General Split Summary === 1) 0.17km - 2:13(12:54/km) 99/131bpm [1277b/km] 13cal 48/57rpm 4.65/5.34kmph Add a comment 0.1mi, 1:04 Run - General Split Summary === 1) 0.15km - 1:04(6:57/km) 117/134bpm [813b/km] 9cal 8.63/10.81kmph Add a comment 0.1mi, 9:04 Walk - General Split Summary === 1) 0.2km - 9:04(46:11/km) 97/130bpm [4480b/km] 53cal 1.3/5.78kmph Add a comment 0.8mi, 18:45 Walk - General Split Summary === 1) 1km - 15:13(15:13/km) 77/93bpm [1172b/km] 49cal 3/62rpm 3.94/5.75kmph 2) 0.24km - 3:32(14:54/km) 84/99bpm [1252b/km] 13cal 15/68rpm 4.02/4.44kmph Add a comment 0.9mi, 9:29 Walk - General Split Summary === 1) 1km - 7:59(7:59/km) 90/125bpm [719b/km] 40cal 9/62rpm 7.51/44.34kmph 2) 0.36km - 1:30(4:09/km) 72/80bpm [299b/km] 3cal 14.47/43.53kmph Add a comment 0.1mi, 5:22 Walk - General Split Summary === 1) 0.1km - 5:22(53:40/km) 88/106bpm [4722b/km] 25cal 1/73rpm 1.12/18.04kmph Add a comment 1.3mi, 2:17:00 Walk - General Split Summary === 1) 1km - 1:12:41(1:12:41/km) 100/141bpm [7268b/km] 374cal 2/82rpm 0.82/5.64kmph 2) 1km - 1:02:11(1:02:11/km) 101/133bpm [6281b/km] 282cal 4/90rpm 0.96/8.7kmph 3) 0.05km - 2:08(42:50/km) 97/100bpm [4155b/km] 7cal 2/62rpm 1.4/3.53kmph Add a comment 0.1mi, 8:43 Walk - General Split Summary === 1) 0.1km - 8:43(1:23:47/km) 108/134bpm [9049b/km] 64cal 0.72/4.5kmph Add a comment	0mi, 3:05 Walk - General Split Summary === 1) 0.06km - 3:05(52:21/km) 109/116bpm [5706b/km] 24cal 1.14/2.96kmph Add a comment 0.4mi, 15:29 Walk - General Split Summary === 1) 0.68km - 15:29(22:51/km) 92/117bpm [2103b/km] 71cal 13/76rpm 2.62/6.11kmph Add a comment 0.1mi, 8:21 Walk - General Split Summary === 1) 0.15km - 8:21(55:42/km) 99/112bpm [5515b/km] 50cal 2/72rpm 1.08/5.71kmph Add a comment 0.2mi, 4:30 Walk - General Split Summary === 1) 0.35km - 4:30(12:42/km) 116/135bpm [1472b/km] 34cal 47/59rpm 4.73/6.08kmph Add a comment 11.6mi, 2:06:56 Run - Long Run Personal plan: 2 hour run, with emphasis on hills, not speed. First hill thrice. Second hill a bit shorter and sharper: twice. Run uphill from the beach (actually quite a bit walking). Run uphill an even steeper and shorter hill for the last one. Not putting in efforts going up the hills, just enough to keep going. Rained a bit at one point. Split Summary === 1) 1km - 6:28(6:28/km) 130/148bpm [840b/km] 68cal 9.29/10.14kmph 2) 1km - 6:31(6:31/km) 124/129bpm [808b/km] 65cal 9.21/9.87kmph 3) 1km - 7:00(7:00/km) 138/150bpm [967b/km] 80cal 8.56/9.81kmph 4) 1km - 6:11(6:11/km) 127/147bpm [786b/km] 60cal 9.7/10.45kmph 5) 1km - 7:00(7:00/km) 139/151bpm [974b/km] 80cal 8.56/9.98kmph 6) 1km - 6:23(6:23/km) 138/157bpm [881b/km] 67cal 9.4/10.31kmph 7) 1km - 6:44(6:44/km) 136/149bpm [916b/km] 70cal 8.91/10.35kmph 8) 1km - 6:47(6:47/km) 141/155bpm [957b/km] 72cal 8.84/10.08kmph 9) 1km - 6:40(6:40/km) 133/140bpm [887b/km] 61cal 8.99/10.65kmph 10) 1km - 7:05(7:05/km) 139/154bpm [985b/km] 73cal 8.47/9.31kmph 11) 1km - 6:35(6:35/km) 131/151bpm [864b/km] 57cal 9.1/10.08kmph 12) 1km - 6:30(6:30/km) 142/157bpm [923b/km] 63cal 9.23/10.68kmph 13) 1km - 6:16(6:16/km) 132/135bpm [828b/km] 50cal 9.57/9.91kmph 14) 1km - 6:53(6:53/km) 134/144bpm [922b/km] 60cal 8.72/9.37kmph 15) 1km - 6:44(6:44/km) 133/146bpm [896b/km] 57cal 8.9/9.41kmph 16) 1km - 8:20(8:20/km) 130/146bpm [1084b/km] 62cal 7.2/10.01kmph 17) 1km - 7:26(7:26/km) 127/137bpm [945b/km] 54cal 8.07/9.77kmph 18) 1km - 6:38(6:38/km) 137/146bpm [909b/km] 63cal 9.04/9.31kmph 19) 0.68km - 4:42(6:52/km) 144/151bpm [989b/km] 51cal 8.74/9.17kmph 27th Nov 2022, 2:41pm Bowman 🇸🇪 wrote: Looking good! I have to get more specific hill training :) 28th Nov 2022, 12:15pm JCB wrote: Thanks! Hope you can get more hill training. I have an ultra in mid Jan that I’ve done the past five or six years, but th hills always get me. I’ve always tried to avoid hills mostly in my training so this time I’m trying to get hills in on every run. Even if it is just zone 2 heart rate (though it rarely is that low on the hills!) 28th Nov 2022, 12:30pm Bowman 🇸🇪 wrote: :), i actually live where its pretty hilly, but i seldom really "train" in the hills, they are just annoying obstacles i have to get passed :) But i might get in some hill sprints and whatnot in a near future. 29th Nov 2022, 1:37pm JCB wrote: Even if not specifically targeting them you’d be benefitting from them to a degree. Even better when doing some hill sprints! I’m trying to work up to those. 😉 29th Nov 2022, 2:01pm Bowman 🇸🇪 wrote: :) Yes i guess it's good to always run in hilly terrain for sure. And i'll keep doing that. I have no choice :) Add a comment	0.1mi, 1:15 Run - General Split Summary === 1) 0.18km - 1:15(7:03/km) 111/125bpm [782b/km] 10cal 8.51/8.77kmph Add a comment 0mi, 3:32 Walk - General Split Summary === 1) 0.05km - 3:32(1:06:26/km) 100/105bpm [6643b/km] 22cal 0.9/3.59kmph Add a comment 0.1mi, 6:45 Walk - General Split Summary === 1) 0.11km - 6:45(1:03:01/km) 83/102bpm [5231b/km] 27cal 0.95/3.39kmph Add a comment 0mi, 1:31 Walk - General Split Summary === 1) 0.02km - 1:31(1:11:14/km) 99/108bpm [7053b/km] 9cal 0.84/1.75kmph Add a comment	0.1mi, 7:37 Walk - General Split Summary === 1) 0.15km - 7:37(50:29/km) 97/114bpm [4897b/km] 45cal 2/78rpm 1.19/4.23kmph Add a comment 0.1mi, 1:34 Walk - General Split Summary === 1) 0.13km - 1:34(12:13/km) 130/145bpm [1589b/km] 16cal 51/60rpm 4.91/6.28kmph Add a comment 4.2mi, 40:48 Run - Hill Work Personal plan: 40 minutes with most of it going up and down the same hill. Not so steep a hill. Split Summary === 1) 1km - 6:21(6:21/km) 126/138bpm [799b/km] 65cal 9.46/10.31kmph 2) 1km - 6:01(6:01/km) 135/152bpm [811b/km] 68cal 9.98/10.31kmph 3) 1km - 5:56(5:56/km) 141/157bpm [837b/km] 70cal 10.11/10.78kmph 4) 1km - 6:03(6:03/km) 143/156bpm [864b/km] 71cal 9.93/10.68kmph 5) 1km - 6:11(6:11/km) 144/155bpm [891b/km] 72cal 9.69/10.25kmph 6) 1km - 6:06(6:06/km) 147/158bpm [896b/km] 74cal 9.85/10.35kmph 7) 0.68km - 4:12(6:10/km) 147/151bpm [906b/km] 51cal 9.73/10.45kmph 29th Nov 2022, 9:18am Ness wrote: Nice one 👍 29th Nov 2022, 1:38pm JCB wrote: Thanks! Add a comment 0mi, 2:55 Walk - General Split Summary === 1) 0.04km - 2:55(1:05:34/km) 99/121bpm [6491b/km] 18cal 0.91/3.12kmph Add a comment 0.1mi, 4:58 Walk - General Split Summary === 1) 0.08km - 4:58(1:03:45/km) 76/93bpm [4845b/km] 15cal 0.94/1.85kmph Add a comment
Wed 30th Nov Nov 30	Thu 1st Dec Dec 1	Fri 2nd Dec Dec 2	Sat 3rd Dec Dec 3	Sun 4th Dec Dec 4	Mon 5th Dec Dec 5	Tue 6th Dec Dec 6
0mi, 1:44 Walk - General Split Summary === 1) 0.07km - 1:44(26:23/km) 98/117bpm [2586b/km] 10cal 13/54rpm 2.28/5.24kmph Add a comment 0.1mi, 1:13 Run - General Split Summary === 1) 0.18km - 1:13(6:55/km) 111/118bpm [767b/km] 10cal 8.68/9.74kmph Add a comment 0.1mi, 7:10 Walk - General Split Summary === 1) 0.15km - 7:10(46:41/km) 89/102bpm [4155b/km] 33cal 2/103rpm 1.29/5.64kmph Add a comment 0mi, 3:09 Walk - General Split Summary === 1) 0.05km - 3:09(1:02:59/km) 84/93bpm [5291b/km] 13cal 0.95/3.79kmph Add a comment 0mi, 4:12 Walk - General Split Summary === 1) 0.06km - 4:12(1:04:36/km) 80/106bpm [5167b/km] 15cal 0.93/1.44kmph Add a comment 0mi, 5:04 Walk - General Split Summary === 1) 0.05km - 5:04(1:38:18/km) 72/116bpm [7077b/km] 14cal 0.61/2.45kmph Add a comment	0.1mi, 5:13 Walk - General Split Summary === 1) 0.1km - 5:13(51:37/km) 104/119bpm [5368b/km] 36cal 1/68rpm 1.16/3.06kmph Add a comment 0.4mi, 7:21 Walk - General Split Summary === 1) 0.69km - 7:21(10:38/km) 128/157bpm [1362b/km] 73cal 56/64rpm 5.64/6.72kmph Add a comment 3.5mi, 34:09 Run - Hill Work Personal plan: 30 minutes with ascent from water’s edge. (Beach) Legs feeling it, especially in the last rep of the hill. Split Summary === 1) 1km - 6:03(6:03/km) 130/137bpm [786b/km] 65cal 9.93/10.61kmph 2) 1km - 5:40(5:40/km) 137/145bpm [777b/km] 66cal 10.58/10.98kmph 3) 1km - 5:51(5:51/km) 142/154bpm [830b/km] 70cal 10.27/11.62kmph 4) 1km - 6:37(6:37/km) 152/168bpm [1005b/km] 83cal 9.07/10.48kmph 5) 1km - 6:29(6:29/km) 152/162bpm [985b/km] 81cal 9.26/10.31kmph 6) 0.56km - 3:30(6:14/km) 149/160bpm [929b/km] 43cal 9.62/10.28kmph Add a comment 0mi, 5:15 Walk - General Split Summary === 1) 0.07km - 5:15(1:20:39/km) 84/106bpm [6774b/km] 21cal 0.75/2.89kmph Add a comment 0mi, 4:03 Walk - General Split Summary === 1) 0.04km - 4:03(1:42:36/km) 95/111bpm [9747b/km] 23cal 0.58/0kmph Add a comment	0.1mi, 7:18 Walk - General Split Summary === 1) 0.13km - 7:18(57:43/km) 97/124bpm [5599b/km] 43cal 1.04/2.92kmph Add a comment 0.2mi, 3:13 Walk - General Split Summary === 1) 0.27km - 3:13(11:53/km) 119/138bpm [1414b/km] 26cal 53/58rpm 5.05/5.78kmph Add a comment 3.9mi, 40:22 Run - Medium Long Run Personal plan: 40 minutes, some beach running. Low tide. Legs plenty sore after going up hill from the beach. Flexing my ankles was sore too. And balls of my feet. Put all that down to being old shoes which do have parts missing on the insole. Split Summary === 1) 1km - 6:18(6:18/km) 135/149bpm [849b/km] 68cal 9.54/10.31kmph 2) 1km - 6:03(6:03/km) 126/139bpm [763b/km] 62cal 9.91/11.05kmph 3) 1km - 6:18(6:18/km) 139/141bpm [876b/km] 74cal 9.52/9.81kmph 4) 1km - 6:40(6:40/km) 146/160bpm [973b/km] 81cal 9/10.11kmph 5) 1km - 6:32(6:32/km) 141/148bpm [921b/km] 75cal 9.19/9.74kmph 6) 1km - 6:54(6:54/km) 143/150bpm [986b/km] 76cal 8.7/9kmph 7) 0.24km - 1:38(6:57/km) 143/146bpm [993b/km] 18cal 8.64/9.07kmph Add a comment 0mi, 2:26 Walk - General Split Summary === 1) 0.03km - 2:26(1:19:12/km) 118/137bpm [9345b/km] 22cal 3/74rpm 0.76/6.25kmph Add a comment	0.1mi, 4:57 Walk - General Split Summary === 1) 0.08km - 4:57(1:04:08/km) 99/109bpm [6350b/km] 31cal 0.94/4.47kmph Add a comment 0.1mi, 2:23 Walk - General Split Summary === 1) 0.19km - 2:23(12:37/km) 119/129bpm [1502b/km] 20cal 51/58rpm 4.75/5.54kmph Add a comment 2.5mi, 26:45 Run - Easy Personal plan: 25 minutes. Warm and not feeling well beforehand. Lack of energy and motivation. Feeling quite a bit better after about 15 minutes. Split Summary === 1) 1km - 7:21(7:21/km) 124/136bpm [912b/km] 68cal 8.16/8.87kmph 2) 1km - 6:43(6:43/km) 131/135bpm [880b/km] 72cal 8.94/9.44kmph 3) 1km - 6:15(6:15/km) 134/137bpm [838b/km] 69cal 9.59/9.98kmph 4) 1km - 6:07(6:07/km) 135/140bpm [827b/km] 68cal 9.8/10.01kmph 5) 0.05km - 18(6:09/km) 137/137bpm [843b/km] 3cal 9.75/9.91kmph Add a comment 1.2mi, 1:57:25 Walk - General Split Summary === 1) 1km - 59:34(59:34/km) 104/141bpm [6194b/km] 315cal 4/93rpm 1.01/7.49kmph 2) 0.93km - 57:52(1:02:04/km) 101/131bpm [6269b/km] 241cal 3/96rpm 0.97/6.21kmph Add a comment 0.1mi, 8:15 Walk - General Split Summary === 1) 0.16km - 8:15(50:14/km) 93/112bpm [4672b/km] 41cal 1/55rpm 1.2/6.45kmph Add a comment 0.5mi, 1:15:42 Walk - General Split Summary === 1) 0.82km - 1:15:42(1:32:07/km) 95/137bpm [8751b/km] 329cal 0.65/5.41kmph Add a comment 0.1mi, 8:10 Walk - General Split Summary === 1) 0.13km - 8:10(1:02:34/km) 92/112bpm [5756b/km] 34cal 0.96/4.13kmph Add a comment	0mi, 3:31 Walk - General Split Summary === 1) 0.06km - 3:31(55:07/km) 101/113bpm [5567b/km] 23cal 2/48rpm 1.09/5.07kmph Add a comment 0.6mi, 10:15 Walk - General Split Summary === 1) 0.9km - 10:15(11:22/km) 113/125bpm [1284b/km] 67cal 51/59rpm 5.28/7.83kmph Add a comment 11.6mi, 2:34:16 Run - Long Run Personal plan: 2.5 to 3 hours. Quite warm out and middle of the day. Tried to keep heart rate down and did some walking breaks. Had electrolyte beforehand. Drank 1.5L water during the run. Split Summary === 1) 1km - 6:38(6:38/km) 122/133bpm [810b/km] 67cal 9.04/9.91kmph 2) 1km - 6:35(6:35/km) 133/140bpm [876b/km] 72cal 9.1/9.67kmph 3) 1km - 6:41(6:41/km) 136/142bpm [908b/km] 73cal 8.99/9.51kmph 4) 1km - 6:48(6:48/km) 138/146bpm [938b/km] 75cal 8.83/9.71kmph 5) 1km - 6:58(6:58/km) 137/144bpm [954b/km] 69cal 8.62/8.87kmph 6) 1km - 9:08(9:08/km) 130/140bpm [1188b/km] 74cal 6.56/9.14kmph 7) 1km - 7:24(7:24/km) 134/143bpm [992b/km] 68cal 8.11/9.34kmph 8) 1km - 8:48(8:48/km) 125/139bpm [1099b/km] 66cal 6.82/8.87kmph 9) 1km - 7:57(7:57/km) 135/143bpm [1074b/km] 72cal 7.54/8.94kmph 10) 1km - 7:39(7:39/km) 127/133bpm [972b/km] 62cal 7.84/9.07kmph 11) 1km - 9:24(9:24/km) 124/135bpm [1166b/km] 70cal 6.38/9.37kmph 12) 1km - 9:48(9:48/km) 119/131bpm [1166b/km] 62cal 6.12/9.64kmph 13) 1km - 7:47(7:47/km) 125/131bpm [973b/km] 62cal 7.71/9.41kmph 14) 1km - 8:53(8:53/km) 123/134bpm [1092b/km] 62cal 6.76/9kmph 15) 1km - 8:14(8:14/km) 121/131bpm [996b/km] 65cal 7.29/8.7kmph 16) 1km - 11:30(11:30/km) 117/138bpm [1346b/km] 72cal 5.22/9.24kmph 17) 1km - 9:36(9:36/km) 118/129bpm [1134b/km] 68cal 6.25/9.04kmph 18) 1km - 9:08(9:08/km) 119/135bpm [1087b/km] 59cal 6.57/9.27kmph 19) 0.62km - 5:19(8:38/km) 127/135bpm [1096b/km] 40cal 6.95/8.9kmph 4th Dec 2022, 7:51am Ness wrote: Nice longer run. 👍😁 4th Dec 2022, 1:14pm JCB wrote: Thanks! Took it out of me for sure. Quite warm! Add a comment 0.1mi, 5:03 Walk - General Split Summary === 1) 0.16km - 5:03(30:51/km) 101/116bpm [3116b/km] 31cal 4/76rpm 1.94/5.98kmph Add a comment 0.1mi, 8:47 Walk - General Split Summary === 1) 0.1km - 8:47(1:27:19/km) 99/109bpm [8644b/km] 51cal 1/61rpm 0.69/1.92kmph Add a comment	0mi, 3:27 Walk - General Split Summary === 1) 0.04km - 3:27(1:24:13/km) 96/107bpm [8084b/km] 20cal 1/49rpm 0.71/3.16kmph Add a comment 0.3mi, 6:43 Walk - General Split Summary === 1) 0.51km - 6:43(13:12/km) 104/118bpm [1372b/km] 37cal 47/60rpm 4.55/5.91kmph Add a comment 2.8mi, 29:46 Run - Recovery Run Personal plan: 25 minute recovery run. Cooler temperature, threatening to rain. Just taking it easy. Split Summary === 1) 1km - 6:44(6:44/km) 115/132bpm [774b/km] 64cal 8.91/9.61kmph 2) 1km - 6:17(6:17/km) 123/129bpm [773b/km] 62cal 9.55/10.08kmph 3) 1km - 6:44(6:44/km) 133/138bpm [896b/km] 74cal 8.91/9.41kmph 4) 1km - 6:35(6:35/km) 128/132bpm [843b/km] 65cal 9.11/9.64kmph 5) 0.51km - 3:26(6:41/km) 129/133bpm [862b/km] 34cal 8.98/9.21kmph Add a comment 0.3mi, 19:25 Walk - General Split Summary === 1) 0.5km - 19:25(38:58/km) 83/102bpm [3234b/km] 77cal 1.54/6.62kmph Add a comment 0.1mi, 3:24 Walk - General Split Summary === 1) 0.08km - 3:24(41:09/km) 105/111bpm [4320b/km] 24cal 2/77rpm 1.46/7.09kmph Add a comment	0.1mi, 9:10 Walk - General Split Summary === 1) 0.15km - 9:10(1:01:08/km) 100/128bpm [6114b/km] 57cal 2/65rpm 0.98/3.16kmph Add a comment

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