
Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate riggys99 |
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Races
66 -
Miles
10053 -
Miles
1612 -
WAVA
76.82% -
Mile
6:13 -
5k
19:01 -
10k
39:22 -
10M
1:12:26 -
Half
1:26:37 -
Mara
3:05:52
About Me | |
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Random Q&A | See your Q&A |
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Recent Blogs | |
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Nearly maravan time | 24th Nov |
The race I went back in time | Nov 2023 |
marathon training wk 1/18 | Dec 2022 |
Start of marathon training | Dec 2022 |
Cold weather running (copied from runners connect email) | Dec 2022 |
My parkrun |
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Rother Valley parkrun |
Recent Training | |||
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11th Dec
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General | 0.5mi | 15:13 |
11th Dec
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Recovery Run | 4.6mi | 39:35 |
10th Dec
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Easy | 5.1mi | 52:49 |
10th Dec
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Dog Walking | 0.2mi | 11:00 |
10th Dec
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Recovery Run | 5mi | 42:42 |
Planned Races | |
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Cleethorpes AC NYD 10K | 1st Jan |
Sherwood Pines 10k | 17th Mar |
The Monsal Trail Half Marathon & 10k Sunday | 7th Apr |
Smash Sherwood | 30th Jun |
ABP HUMBER COASTAL HALF MARATHON | 15th Sep |
12 Month Benchmarks | Run |
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Mile | 6:15 |
5k | 19:55 |
5mi | 33:49 |
10k | 41:56 |
10mi | 1:08:21 |
Half | 1:30:11 |
20mi | 2:30:00 |
Mara | 3:26:45 |
Recent Pictures | Show more |
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2023 Targets | Set your targets |
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Recent Threads |
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How was your run today? |
Over 50's club |
Mince pie count |
Training plans for today? |
The Sub 3:15 Marathon Thread |
What are you listening to? |
Buddies (8) |
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Followers (7) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Dist | Races | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | PB | WB |
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1mi | 11 | 6:13 70.72 | 6:13
6:13/mi
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70.72 | |||||
5km | 29 | 22:15 64.63 | 20:01 71.84 | 19:01 76.82 | 19:29 75.26 | 19:58 74.35 | 19:32 76.62 | 19:01
6:07/mi
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76.82 |
10km | 9 | 43:23 67.34 | 40:26 72.86 | 39:22 74.84 | 40:20 74.29 | 39:22
6:20/mi
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74.84 | ||
10mi | 2 | 1:23:38 57.73 | 1:12:26 67.22 | 1:12:26
7:15/mi
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67.22 | ||||
13.1mi | 9 | 1:40:31 63.53 | 1:30:34 71.13 | 1:26:37 74.37 | 1:32:25 71.55 | 1:29:36 73.80 | 1:26:37
6:37/mi
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74.37 | |
26.2mi | 5 | 3:27:35 64.51 | 3:05:52 72.67 | 3:11:28 71.16 | 3:30:47 65.78 | 3:05:52
7:06/mi
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72.67 | ||
26.7mi | 1 | 3:23:09 69.86 | 3:23:09
7:37/mi
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69.86 |
Date | Planned Races | Distance | ||
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15 Sep | ABP HUMBER COASTAL HALF MARATHON Confirmed | 13.1mi | ||
30 Jun | Smash Sherwood | 10km | ||
7 Apr | The Monsal Trail Half Marathon & 10k Sunday Confirmed | 13.1mi | ||
17 Mar | Sherwood Pines 10k Confirmed | 10km | ||
1 Jan | Cleethorpes AC NYD 10K Confirmed | 10km | ||
2023 | Result | WAVA | Distance | |
5 Nov | Rother Valley Half | 1:31:03 | 73.28 | 13.1mi |
1 Nov | Fetch Virtual 5K Challenge | 19:55 | 75.14 | 5km |
1 Nov | November Virtual Mile | 6:17 | 69.97 | 1mi |
1 Oct | Fetch Virtual 5K Challenge SB | 19:32 | 76.62 | 5km |
1 Oct | October Virtual Mile | 6:13 | 70.72 | 1mi |
17 Sep | ABP HUMBER COASTAL HALF MARATHON | 1:30:57 | 73.36 | 13.1mi |
1 Sep | September Virtual Mile | 6:14 | 70.53 | 1mi |
1 Sep | Fetch Virtual 5K Challenge | 20:04 | 74.58 | 5km |
1 Aug | Fetch Virtual 5K Challenge | 19:48 | 75.59 | 5km |
1 Aug | August Virtual Mile | 6:15 | 70.34 | 1mi |
1 Jul | July Virtual Mile | 6:25 | 68.51 | 1mi |
1 Jun | June Virtual Mile | 6:14 | 69.97 | 1mi |
27 May | Rother Valley parkrun | 20:11 | 73.55 | 5km |
1 May | May Virtual Mile PB | 6:13 | 70.15 | 1mi |
23 Apr | The Longhorn Marathon SB | 3:30:47 | 65.78 | 26.2mi |
2 Apr | The Monsal Trail Half Marathon & 10k Sunday SB | 1:29:36 | 73.80 | 13.1mi |
1 Apr | April Virtual Mile | 6:30 | 67.10 | 1mi |
1 Mar | March Virtual Mile | 6:32 | 66.75 | 1mi |
1 Feb | February Virtual Mile | 6:29 | 67.27 | 1mi |
31 Jan | January Virtual Mile | 6:42 | 65.09 | 1mi |
2022 | Result | WAVA | Distance | |
20 Nov | Vigilantes Maravan - Day 2 PB | 3:23:09 | 69.86 | 26.7mi |
18 Sep | ABP HUMBER COASTAL HALF MARATHON SB | 1:32:25 | 71.55 | 13.1mi |
2 Jul | Rother Valley parkrun SB | 19:58 | 74.35 | 5km |
16 Apr | Rother Valley parkrun | 21:01 | 70.07 | 5km |
27 Mar | Fetcheveryone Cathedral Challenge | 0.00 | 700mi | |
1 Jan | Cleethorpes New Year's Day 10k | 0.00 | 10km | |
2021 | Result | WAVA | Distance | |
20 Nov | Vigilantes Maravan - Day 1 | 0.00 | 26.2mi | |
7 Nov | Gainsborough & Morton Striders 10k | 40:46 | 73.50 | 10km |
25 Sep | Rother Valley parkrun | 19:39 | 74.94 | 5km |
19 Sep | ABP Humber Coastal 10k celebration SB | 40:20 | 74.29 | 10km |
11 Sep | Rother Valley parkrun | 19:34 | 75.26 | 5km |
28 Aug | Rother Valley parkrun | 19:50 | 74.25 | 5km |
21 Aug | Rother Valley parkrun | 20:07 | 73.20 | 5km |
24 Jul | Rother Valley Parkrun | 19:59 | 73.69 | 5km |
18 Jul | Γrsted Great Grimsby 10km Road Race | 41:49 | 71.65 | 10km |
31 May | Boston Marathon UK SB | 3:11:28 | 71.16 | 26.2mi |
24 Apr | Fake parkrun SB | 19:29 | 74.98 | 5km |
20 Mar | Fake parkrun | 19:44 | 74.03 | 5km |
2020 | Result | WAVA | Distance | |
14 Nov | Fake parkrun PB | 19:01 | 76.82 | 5km |
18 Oct | Thoresby 10k | 41:11 | 72.14 | 10km |
17 Oct | Fake parkrun | 19:59 | 73.11 | 5km |
10 Oct | Fake parkrun | 20:24 | 71.61 | 5km |
26 Sep | Fake parkrun | 20:24 | 71.61 | 5km |
19 Sep | Fake parkrun | 23:59 | 60.91 | 5km |
8 Mar | Retford Half Marathon PB | 1:26:37 | 74.37 | 13.1mi |
23 Feb | Run your Heart Out Valentines 10k PB | 39:22 | 74.84 | 10km |
2019 | Result | WAVA | Distance | |
15 Dec | The Derby Runner Bolsover 10k SB | 40:26 | 72.86 | 10km |
16 Nov | Rother Valley Running Festival Marathon PB | 3:05:52 | 72.67 | 26.2mi |
22 Sep | New York Bakery Global Energy Race | 42:02 | 70.09 | 10km |
15 Sep | ABP Humber Coastal half marathon | 1:31:39 | 70.29 | 13.1mi |
11 Aug | Newark Half Marathon SB | 1:30:34 | 71.13 | 13.1mi |
21 Jul | Orsted Great Grimsby 10k | 40:46 | 72.27 | 10km |
13 Jul | Rotherham parkrun | 20:53 | 69.40 | 5km |
7 Jul | Spire 10 Mile PB | 1:12:26 | 67.22 | 10mi |
29 Jun | Rotherham parkrun | 20:59 | 69.07 | 5km |
1 Jun | Rother Valley parkrun | 20:25 | 70.43 | 5km |
15 Apr | Boston Marathon | 3:13:13 | 69.30 | 26.2mi |
30 Mar | Rother Valley parkrun SB | 20:01 | 71.84 | 5km |
10 Mar | Retford Half Marathon | 1:34:01 | 67.93 | 13.1mi |
2 Mar | Rother Valley parkrun | 21:06 | 68.15 | 5km |
2018 | Result | WAVA | Distance | |
2 Dec | Percy Pud 10k SB | 43:23 | 67.34 | 10km |
17 Nov | Rother Valley Running Festival Marathon SB | 3:27:35 | 64.51 | 26.2mi |
16 Sep | ABP Coastal Half Marathon SB | 1:40:31 | 63.53 | 13.1mi |
7 Jul | Rother Valley parkrun SB | 22:15 | 64.63 | 5km |
1 Jul | spire 10 miles SB | 1:23:38 | 57.73 | 10mi |
2 Jun | Rother Valley parkrun | 23:25 | 60.93 | 5km |
12 May | Rother Valley parkrun | 24:53 | 57.34 | 5km |
28 Apr | Rother Valley parkrun | 25:40 | 55.59 | 5km |
21 Apr | Rother Valley parkrun | 25:29 | 55.99 | 5km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2023 | 35 | 48 | 32 | 30 | 37 | 26 | 17 | 21 | 35 | 30 | 14 | 6 | 331 |
2023 | 201 | 193 | 212 | 107 | 200 | 169 | 127 | 184 | 159 | 172 | 129 | 76 | 1928 |
2022 | 39 | 32 | 45 | 50 | 47 | 32 | 35 | 37 | 32 | 31 | 30 | 22 | 431 |
2022 | 66 | 49 | 143 | 170 | 235 | 225 | 127 | 74 | 153 | 161 | 157 | 109 | 1669 |
2021 | 145 | 47 | 146 | 157 | 200 | 79 | 91 | 109 | 161 | 210 | 115 | 17 | 1477 |
2020 | 26 | 18 | 26 | 21 | 28 | 39 | 39 | 52 | 58 | 63 | 33 | 9 | 413 |
2020 | 187 | 178 | 157 | 119 | 227 | 137 | 154 | 211 | 166 | 174 | 206 | 189 | 2105 |
2019 | 0 | 13 | 29 | 38 | 6 | 23 | 11 | 25 | 37 | 27 | 25 | 29 | 264 |
2019 | 128 | 68 | 166 | 118 | 129 | 164 | 180 | 207 | 177 | 165 | 135 | 167 | 1805 |
2018 | 0 | 0 | 0 | 0 | 26 | 30 | 35 | 45 | 36 | 3 | 0 | 0 | 174 |
2018 | 0 | 0 | 0 | 52 | 97 | 116 | 119 | 139 | 123 | 165 | 100 | 158 | 1069 |
Tue 14th Nov
Nov 14
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Wed 15th Nov
Nov 15
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Thu 16th Nov
Nov 16
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Fri 17th Nov
Nov 17
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Sat 18th Nov
Nov 18
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Sun 19th Nov
Nov 19
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Mon 20th Nov
Nov 20
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IT Band exercises 2
Step ups Nordic hamstring curls Crab walk with band Heel raises Split Summary === 1) 0mi - 7:16(0/mi) 80/91bpm [INFb/mi] 23cal ![]()
Nice recovery run to HR
Left knee and hip complained a little at start but better as run went on. Split Summary === 1) 1mi - 10:02(10:02/mi) 120/130bpm [1204b/mi] 91cal 5.98/16.14mph 2) 1mi - 9:08(9:08/mi) 132/142bpm [1206b/mi] 94cal 6.57/6.76mph 3) 1mi - 9:15(9:15/mi) 131/138bpm [1212b/mi] 86cal 6.49/7.26mph 4) 1mi - 9:39(9:39/mi) 130/140bpm [1254b/mi] 85cal 6.22/7.16mph 5) 0.03mi - 20(9:58/mi) 121/122bpm [1207b/mi] 2cal 6.02/6.32mph 15th Nov 2023, 7:07am
Frosty The Bowman πΈπͺ wrote: Good going, keep those niggles at bay!15th Nov 2023, 7:08am
riggys99 wrote: Thanks trying ![]()
Dynamic stretching
Forward leg swing Side leg swing Hurdles leg swing Calf stretch Forward lunge Backwards lunge Side lunge Front lunge with twist Split Summary === 1) 0mi - 2:16(0/mi) 81/88bpm [INFb/mi] 7cal ![]()
Split Summary
=== 1) 0.62mi - 23:10(37:30/mi) 67/79bpm [2512b/mi] 70cal 24/78rpm 1.6/3.44mph ![]() |
IT Band exercises 1
Split Squat Isometric. Feet Elevated Long Lever Bridge Isometric. Short Side Plank. Heel raises Split Summary === 1) 0mi - 10:14(0/mi) 104/118bpm [INFb/mi] 62cal ![]()
Warm up with strides and drills
1 mile at MP practising taking gel at MP More strides and drills 3 x 1 mile aiming for 5k pace Typical taper run not hitting paces on mile efforts 1st effort around 10k pace 2nd effort just slower than 5k pace 3rd effort just quicker than half marathon pace Heart rate around where I would expect Pleased to have completed session Perhaps a little overdressed with Wooly hat, gloves and arm warmers. Normal everyday training trainers on not racers. Split Summary === 1) 1mi - 9:53(9:53/mi) 119/134bpm [1176b/mi] 86cal 6.07/6.99mph 2) 0.45mi - 4:20(9:43/mi) 128/135bpm [1244b/mi] 41cal 6.17/7.01mph 3) 1mi - 7:17(7:17/mi) 146/160bpm [1063b/mi] 85cal 8.24/8.64mph 4) 0.33mi - 3:08(9:28/mi) 133/160bpm [1258b/mi] 27cal 6.34/8.5mph 5) 1mi - 6:41(6:41/mi) 165/175bpm [1102b/mi] 89cal 8.98/9.39mph 6) 0.07mi - 1:26(21:21/mi) 146/170bpm [3116b/mi] 14cal 2.81/8.68mph 7) 1mi - 6:17(6:17/mi) 164/178bpm [1029b/mi] 81cal 9.56/9.81mph 8) 0.06mi - 2:23(40:11/mi) 143/178bpm [5746b/mi] 20cal 1.49/9.29mph 9) 1mi - 6:46(6:46/mi) 166/175bpm [1124b/mi] 90cal 8.86/9.77mph 10) 0.08mi - 2:13(28:58/mi) 144/174bpm [4171b/mi] 18cal 2.07/8.81mph 11) 1mi - 10:49(10:49/mi) 136/143bpm [1470b/mi] 77cal 5.55/6.41mph 12) 0.63mi - 6:35(10:26/mi) 138/142bpm [1440b/mi] 50cal 5.75/6.35mph 15th Nov 2023, 9:09pm
Mark J wrote: Nice, structured session that. :)15th Nov 2023, 9:18pm
Raptor Tat Tat wrote: Well done! Lots of "stuff" in there :)15th Nov 2023, 9:59pm
riggys99 wrote: Thanks π 16th Nov 2023, 5:15am
Frosty The Bowman πΈπͺ wrote: Good session, nice speed work! βTypical taper runβ well at least itβs following protocol:)16th Nov 2023, 6:18am
riggys99 wrote: Yes it got the email16th Nov 2023, 6:36am
Frosty The Bowman πΈπͺ wrote: :)![]()
Dynamic stretching
Forward leg swing Side leg swing Hurdles leg swing Calf stretch Forward lunge Backwards lunge Side lunge Front lunge with twist Split Summary === 1) 0mi - 2:09(0/mi) 81/88bpm [INFb/mi] 7cal ![]()
Revitivee
Intensity 60 Split Summary === 1) 0mi - 30:07(0/mi) 66/80bpm [INFb/mi] 48cal ![]()
Split Summary
=== 1) 0.5mi - 21:22(43:05/mi) 76/93bpm [3274b/mi] 68cal 19/110rpm 1.39/4.11mph ![]() |
Piriformis and sciatica stretches
Split Summary === 1) 0mi - 5:44(0/mi) 67/74bpm [INFb/mi] 10cal ![]()
Split Summary
=== 1) 0.89mi - 31:12(34:58/mi) 82/109bpm [2868b/mi] 120cal 25/89rpm 1.72/28.01mph ![]() |
Piriformis and sciatica stretches
Split Summary === 1) 0mi - 3:17(0/mi) 79/88bpm [INFb/mi] 9cal ![]()
Easy run along the canal with some strides as I got close to home
Split Summary === 1) 1mi - 10:49(10:49/mi) 132/162bpm [1427b/mi] 111cal 5.55/6.28mph 2) 1mi - 10:12(10:12/mi) 131/139bpm [1337b/mi] 101cal 5.88/6.45mph 3) 1mi - 10:06(10:06/mi) 132/138bpm [1334b/mi] 98cal 5.94/6.28mph 4) 1mi - 10:24(10:24/mi) 133/144bpm [1383b/mi] 98cal 5.77/6.51mph 5) 1mi - 9:45(9:45/mi) 135/140bpm [1315b/mi] 90cal 6.16/6.39mph 6) 1mi - 10:20(10:20/mi) 134/139bpm [1386b/mi] 90cal 5.8/6.39mph 7) 0.59mi - 6:27(10:52/mi) 144/157bpm [1564b/mi] 66cal 5.53/9.89mph 17th Nov 2023, 1:02pm
Frosty The Bowman πΈπͺ wrote: Tapering looking good! 17th Nov 2023, 1:06pm
riggys99 wrote: Thanks
Felt quite good nice to get out in the sun![]()
Dynamic stretching
Forward leg swing Side leg swing Hurdles leg swing Calf stretch Forward lunge Backwards lunge Side lunge Front lunge with twist Split Summary === 1) 0mi - 1:06(0/mi) 83/88bpm [INFb/mi] 3cal ![]()
Split Summary
=== 1) 0.18mi - 8:28(46:14/mi) 77/94bpm [3560b/mi] 24cal 19/61rpm 1.3/3.03mph ![]()
Revitivee
Intensity 60 Split Summary === 1) 0mi - 30:01(0/mi) 73/91bpm [INFb/mi] 65cal ![]()
Split Summary
=== 1) 0.21mi - 9:49(46:28/mi) 74/87bpm [3438b/mi] 28cal 13/78rpm 1.29/37.32mph ![]() |
Piriformis and sciatica stretches
Split Summary === 1) 0mi - 5:01(0/mi) 76/83bpm [INFb/mi] 12cal ![]()
Easy run
Legs felt ok ran to HR Split Summary === 1) 1mi - 10:28(10:28/mi) 127/150bpm [1329b/mi] 101cal 5.73/6.68mph 2) 1mi - 9:59(9:59/mi) 121/129bpm [1209b/mi] 85cal 6.01/6.3mph 3) 1mi - 9:46(9:46/mi) 125/129bpm [1220b/mi] 88cal 6.15/6.45mph 4) 1mi - 10:18(10:18/mi) 129/136bpm [1329b/mi] 92cal 5.82/6.43mph 5) 1mi - 10:21(10:21/mi) 126/134bpm [1304b/mi] 86cal 5.8/7.08mph 6) 0.07mi - 48(10:44/mi) 131/133bpm [1406b/mi] 6cal 5.59/6.59mph 18th Nov 2023, 5:33pm
Frosty The Bowman πΈπͺ wrote: Ticking over well! :)18th Nov 2023, 6:06pm
riggys99 wrote: Feels like it ![]()
Dynamic stretching
Forward leg swing Side leg swing Hurdles leg swing Calf stretch Forward lunge Backwards lunge Side lunge Front lunge with twist Split Summary === 1) 0mi - 2:06(0/mi) 84/90bpm [INFb/mi] 7cal ![]()
Split Summary
=== 1) 0.24mi - 9:39(40:50/mi) 74/88bpm [3021b/mi] 30cal 19/79rpm 1.47/4.17mph ![]() |
Split Summary
=== 1) 0.21mi - 10:16(48:13/mi) 74/84bpm [3567b/mi] 30cal 17/78rpm 1.24/4.07mph ![]() |
IT Band exercises
Split Summary === 1) 0mi - 2:28(0/mi) 74/89bpm [INFb/mi] 5cal ![]()
Piriformis and sciatica stretches
Split Summary === 1) 0mi - 2:13(0/mi) 72/82bpm [INFb/mi] 4cal ![]()
Split Summary
=== 1) 1mi - 41:22(41:22/mi) 63/89bpm [2606b/mi] 113cal 18/79rpm 1.45/3.28mph 2) 0mi - 13(1:05:51/mi) 64/65bpm [4215b/mi] 0.91/2.36mph ![]() |
Tue 21st Nov
Nov 21
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Wed 22nd Nov
Nov 22
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Thu 23rd Nov
Nov 23
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Fri 24th Nov
Nov 24
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Sat 25th Nov
Nov 25
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Sun 26th Nov
Nov 26
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Mon 27th Nov
Nov 27
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Piriformis and sciatica stretches
Split Summary === 1) 0mi - 2:12(0/mi) 88/120bpm [INFb/mi] 9cal ![]()
Exercise band routine
Split Summary === 1) 0mi - 3:32(0/mi) 98/133bpm [INFb/mi] 19cal ![]()
Split Summary
=== 1) 0.71mi - 28:18(39:43/mi) 66/83bpm [2622b/mi] 80cal 22/79rpm 1.51/3.07mph ![]() |
IT Band exercises 1
Split Squat Isometric. Feet Elevated Long Lever Bridge Isometric. Short Side Plank. Heel raises each leg Split Summary === 1) 0mi - 9:25(0/mi) 85/101bpm [INFb/mi] 34cal ![]()
Piriformis and sciatica stretches
Split Summary === 1) 0mi - 2:10(0/mi) 78/86bpm [INFb/mi] 5cal ![]()
Split Summary
=== 1) 0.38mi - 12:25(32:25/mi) 59/80bpm [1913b/mi] 26cal 28/62rpm 1.85/3.63mph ![]() |
Last proper run before the maravan
First 4 miles easy Next 2 at marathon pace Rest of run easy/cool down Windy in places but fairly warm for end of November. Left leg felt ok and better at MP than easy pace 1st MP mile 7:20 HR 164 avg 2nd MP mile 7:09 HR 168 avg Average for 2 MP miles 7:14 HR 166 avg Tried homemade gel from refillable pouch during MP section and no problems using it. Split Summary === 1) 1mi - 9:20(9:20/mi) 131/151bpm [1223b/mi] 95cal 6.42/7.33mph 2) 1mi - 9:06(9:06/mi) 148/158bpm [1347b/mi] 109cal 6.59/7.06mph 3) 1mi - 9:05(9:05/mi) 143/153bpm [1298b/mi] 98cal 6.61/7.31mph 4) 1mi - 10:01(10:01/mi) 146/154bpm [1462b/mi] 110cal 5.99/7.1mph 5) 0.01mi - 6(9:06/mi) 136/137bpm [1238b/mi] 6.59/6.78mph 6) 1mi - 7:20(7:20/mi) 164/171bpm [1202b/mi] 96cal 8.18/8.79mph 7) 1mi - 7:09(7:09/mi) 168/174bpm [1201b/mi] 96cal 8.39/9.08mph 8) 1mi - 9:39(9:39/mi) 147/167bpm [1419b/mi] 94cal 6.22/9.08mph 9) 0.53mi - 4:50(9:06/mi) 148/158bpm [1347b/mi] 48cal 6.59/6.95mph 24th Nov 2023, 7:59am
Frosty The Bowman πΈπͺ wrote: Time flies :) Sounds promising, looking forward to hear all about it soon!24th Nov 2023, 8:57am
riggys99 wrote: Thanks it sure does ![]()
Dynamic stretching
Forward leg swing Side leg swing Hurdles leg swing Calf stretch Forward lunge Backwards lunge Side lunge Front lunge with twist Split Summary === 1) 0mi - 1:54(0/mi) 95/104bpm [INFb/mi] 9cal ![]()
Split Summary
=== 1) 0.28mi - 13:04(46:36/mi) 86/100bpm [4007b/mi] 45cal 18/78rpm 1.29/19.7mph ![]() |
Split Summary
=== 1) 0.41mi - 17:56(43:53/mi) 76/91bpm [3335b/mi] 57cal 19/77rpm 1.37/8.45mph ![]()
Piriformis and sciatica stretches
Split Summary === 1) 0mi - 3:33(0/mi) 77/97bpm [INFb/mi] 9cal ![]() |
Split Summary
=== 1) 0.22mi - 10:03(45:41/mi) 70/91bpm [3198b/mi] 24cal 16/78rpm 1.31/38.55mph ![]() |
2nd run of day
Easy commute to work Slightly uphill overall Busy with people on London road Nice run Split Summary === 1) 1mi - 10:15(10:15/mi) 137/146bpm [1403b/mi] 112cal 5.86/6.95mph 2) 1mi - 9:40(9:40/mi) 143/149bpm [1381b/mi] 109cal 6.21/6.91mph 3) 1mi - 9:54(9:54/mi) 145/152bpm [1436b/mi] 112cal 6.06/7.03mph 4) 1mi - 9:35(9:35/mi) 143/149bpm [1369b/mi] 99cal 6.27/7.06mph 5) 0.59mi - 5:35(9:24/mi) 147/151bpm [1383b/mi] 62cal 6.38/6.89mph ![]()
Split Summary
=== 1) 1mi - 10:54(10:54/mi) 136/142bpm [1482b/mi] 116cal 5.51/6.28mph 2) 0.8mi - 8:55(11:11/mi) 134/141bpm [1499b/mi] 87cal 5.36/6.28mph ![]()
Couldnβt make to maravan due to broken car so decided this morning to do a 5k TT.
5k time 19:55 3rd quickest of 2023 After first half mile or so didnβt feel 100% into it but decided to keep going. Pace fairly consistent allowing for turn around at half Towards end knew it wouldnβt be as quick as last months but still under 20 mins for the 5k ( route is slightly longer than 5k to allow for GPS and rounding of time etc) Not to bad a run though just mind/heart not quite in the zone today Split Summary === 1) 1mi - 6:18(6:18/mi) 167/174bpm [1053b/mi] 83cal 9.52/10.42mph 2) 0.56mi - 3:42(6:36/mi) 172/173bpm [1136b/mi] 51cal 9.08/9.16mph 3) 1mi - 6:26(6:26/mi) 175/179bpm [1127b/mi] 91cal 9.32/9.62mph 4) 0.55mi - 3:31(6:22/mi) 180/183bpm [1146b/mi] 52cal 9.42/9.6mph 5) 0mi - 2(7:05/mi) 183/183bpm [1297b/mi] 8.47/9.33mph 26th Nov 2023, 3:17pm
Frosty The Bowman πΈπͺ wrote: Nice effort! 26th Nov 2023, 3:21pm
riggys99 wrote: Thanks 26th Nov 2023, 4:11pm
Raptor Tat Tat wrote: Good work, good use of your training :)26th Nov 2023, 4:11pm
riggys99 wrote: Thanks 26th Nov 2023, 7:42pm
Mark J wrote: Blistering pace, well done.26th Nov 2023, 8:21pm
riggys99 wrote: Thanks ![]()
Split Summary
=== 1) 1mi - 9:48(9:48/mi) 126/136bpm [1236b/mi] 94cal 6.12/6.99mph 2) 0.88mi - 8:18(9:29/mi) 129/146bpm [1223b/mi] 78cal 6.33/9.2mph ![]()
Dynamic stretching
Forward leg swing Side leg swing Hurdles leg swing Calf stretch Forward lunge Backwards lunge Side lunge Front lunge with twist Split Summary === 1) 0mi - 2:01(0/mi) 88/96bpm [INFb/mi] 6cal ![]()
Split Summary
=== 1) 0.17mi - 7:01(40:30/mi) 75/93bpm [3037b/mi] 23cal 19/59rpm 1.48/3.7mph ![]() |
A lot warmer and drier than this morning even a bit overdressed for the run
Split Summary === 1) 1mi - 10:28(10:28/mi) 133/142bpm [1392b/mi] 108cal 5.74/12.88mph 2) 1mi - 9:56(9:56/mi) 142/149bpm [1411b/mi] 108cal 6.04/6.78mph 3) 1mi - 10:04(10:04/mi) 143/150bpm [1439b/mi] 110cal 5.96/6.76mph 4) 1mi - 9:15(9:15/mi) 143/151bpm [1322b/mi] 97cal 6.49/7.14mph 5) 0.55mi - 4:56(9:00/mi) 149/154bpm [1341b/mi] 56cal 6.67/7.2mph 27th Nov 2023, 8:54pm
Mark J wrote: Please hold that weather there for me. I'll be back next Thursday for three weeks. I don't want rain. At all.27th Nov 2023, 9:44pm
riggys99 wrote: Will try but canβt promise 28th Nov 2023, 5:35am
Frosty The Bowman πΈπͺ wrote: Well run mate, have a nice workday/night28th Nov 2023, 8:16am
riggys99 wrote: Thanks is over now and back in town waiting for the bus home - see todays run π![]()
Split Summary
=== 1) 0.23mi - 9:29(41:52/mi) 93/102bpm [3894b/mi] 40cal 19/64rpm 1.43/9.93mph ![]()
Commute in the rain after nights to Sheffield bus station
Lots of puddles and groups of kids waiting for buses to school to weave around A few annoying people with umbrellas Split Summary === 1) 1mi - 9:46(9:46/mi) 128/136bpm [1249b/mi] 98cal 6.15/6.76mph 2) 1mi - 10:04(10:04/mi) 133/139bpm [1338b/mi] 100cal 5.96/7.49mph 3) 1mi - 10:15(10:15/mi) 133/140bpm [1363b/mi] 95cal 5.85/6.64mph 4) 1mi - 10:48(10:48/mi) 130/143bpm [1404b/mi] 91cal 5.56/6.53mph 5) 0.63mi - 6:07(9:44/mi) 133/137bpm [1295b/mi] 51cal 6.16/7.01mph 27th Nov 2023, 9:11am
Mark J wrote: Sounds delightful.27th Nov 2023, 9:36am
riggys99 wrote: Yes soaked then a bus ride home. 27th Nov 2023, 2:21pm
Frosty The Bowman πΈπͺ wrote: :) Sometimes its like that.![]() |
Tue 28th Nov
Nov 28
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Wed 29th Nov
Nov 29
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Thu 30th Nov
Nov 30
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Fri 1st Dec
Dec 1
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Sat 2nd Dec
Dec 2
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Sun 3rd Dec
Dec 3
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Mon 4th Dec
Dec 4
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Easy run to get bobbies meds from the vets
Nice mixed terrain with a nice path through some woods just back from the main road Legs felt ok after a busy few days running Split Summary === 1) 1mi - 10:15(10:15/mi) 131/143bpm [1342b/mi] 103cal 5.86/6.26mph 2) 1mi - 9:59(9:59/mi) 137/145bpm [1368b/mi] 104cal 6.01/6.64mph 3) 1mi - 9:53(9:53/mi) 147/158bpm [1453b/mi] 112cal 6.07/7.1mph 4) 1mi - 9:50(9:50/mi) 141/151bpm [1386b/mi] 99cal 6.1/7.1mph 5) 1mi - 10:04(10:04/mi) 138/146bpm [1389b/mi] 92cal 5.96/7.03mph 6) 1mi - 10:19(10:19/mi) 139/148bpm [1434b/mi] 93cal 5.81/6.51mph 7) 0.1mi - 58(9:38/mi) 143/147bpm [1377b/mi] 9cal 6.23/6.35mph 28th Nov 2023, 5:33pm
Frosty The Bowman πΈπͺ wrote: Nice easy run!28th Nov 2023, 5:36pm
Raptor Tat Tat wrote: Well done :)28th Nov 2023, 6:14pm
riggys99 wrote: Thanks 29th Nov 2023, 9:39am
tipsku wrote: Nicely run29th Nov 2023, 9:44am
riggys99 wrote: Thanks ![]()
Split Summary
=== 1) 0.25mi - 15:20(1:02:35/mi) 82/118bpm [5132b/mi] 49cal 12/83rpm 0.96/66.54mph ![]()
Lot nicer run into town for bus home after work this morning
Cold but dry Split Summary === 1) 1mi - 9:22(9:22/mi) 131/141bpm [1227b/mi] 96cal 6.41/6.78mph 2) 1mi - 8:40(8:40/mi) 144/162bpm [1249b/mi] 100cal 6.92/8.43mph 3) 1mi - 8:38(8:38/mi) 148/156bpm [1277b/mi] 101cal 6.95/7.68mph 4) 1mi - 9:31(9:31/mi) 142/156bpm [1352b/mi] 95cal 6.3/7.24mph 5) 0.53mi - 4:41(8:49/mi) 142/147bpm [1251b/mi] 47cal 6.81/7.33mph 28th Nov 2023, 1:32pm
Frosty The Bowman πΈπͺ wrote: *looking at today's run* :)
Seems a lot better today :)28th Nov 2023, 2:09pm
riggys99 wrote: Yes it was π![]() |
Easy run from Sheffield bus station to work
Cold and some frost on paths Legs felt good Split Summary === 1) 1mi - 10:12(10:12/mi) 139/151bpm [1417b/mi] 109cal 5.88/35.88mph 2) 1mi - 10:16(10:16/mi) 138/146bpm [1416b/mi] 103cal 5.85/6.7mph 3) 1mi - 10:01(10:01/mi) 141/150bpm [1411b/mi] 105cal 5.99/6.41mph 4) 1mi - 9:06(9:06/mi) 144/149bpm [1311b/mi] 97cal 6.59/6.95mph 5) 0.64mi - 5:48(9:08/mi) 147/156bpm [1342b/mi] 64cal 6.57/6.97mph 30th Nov 2023, 8:18am
Frosty The Bowman πΈπͺ wrote: NIce run!3rd Dec 2023, 1:00am
riggys99 wrote: Thanks ![]()
Run back from Aldi with a rucksack full of shopping
Cold and bright sun in my eyes part of way. Off road paths a little sloppy as the top layer of mud defrosts Nice little outing Split Summary === 1) 1mi - 10:18(10:18/mi) 132/139bpm [1360b/mi] 102cal 5.82/6.68mph 2) 1mi - 10:20(10:20/mi) 134/142bpm [1386b/mi] 103cal 5.8/6.89mph 3) 1mi - 10:34(10:34/mi) 135/149bpm [1426b/mi] 103cal 5.68/6.14mph 4) 0.16mi - 1:32(9:41/mi) 136/141bpm [1317b/mi] 14cal 6.2/6.3mph 29th Nov 2023, 12:43pm
Frosty The Bowman πΈπͺ wrote: Humm, i thought i commented, maybe i didn't π€£
Anyhow, Sounds nice, well run!29th Nov 2023, 12:47pm
riggys99 wrote: You commented on the run to the shop
Thanks 29th Nov 2023, 12:55pm
Frosty The Bowman πΈπͺ wrote: Ahhh, π€£ nice ones anyway.29th Nov 2023, 1:06pm
riggys99 wrote: Thanks 29th Nov 2023, 4:07pm
tipsku wrote: Well done! I'm a fan of the concept "I'm running shopping", too. It's quicker than going shopping29th Nov 2023, 4:16pm
riggys99 wrote: And cheaper π![]()
Easy run to the Aldi for some shopping
Legs feeling good Cold but sunny Split Summary === 1) 1mi - 10:17(10:17/mi) 127/137bpm [1305b/mi] 102cal 5.84/6.53mph 2) 1mi - 10:30(10:30/mi) 130/139bpm [1365b/mi] 101cal 5.71/6.3mph 3) 1mi - 10:33(10:33/mi) 135/140bpm [1423b/mi] 103cal 5.69/6.93mph 4) 0.18mi - 1:42(9:42/mi) 138/141bpm [1339b/mi] 16cal 6.18/6.39mph
Split Summary
=== 1) 0.39mi - 17:48(45:40/mi) 81/94bpm [3699b/mi] 63cal 16/77rpm 1.31/12.73mph ![]() |
Split Summary
=== 1) 0.23mi - 14:24(1:03:55/mi) 88/102bpm [5625b/mi] 54cal 8/79rpm 0.94/7.95mph ![]()
Bit of snow on ground near work but had gone the closer got to town
Cold morning but nice run Split Summary === 1) 1mi - 9:35(9:35/mi) 130/149bpm [1247b/mi] 93cal 6.26/7.1mph 2) 1mi - 9:22(9:22/mi) 139/150bpm [1303b/mi] 97cal 6.4/6.76mph 3) 1mi - 9:46(9:46/mi) 139/147bpm [1357b/mi] 98cal 6.15/7.72mph 4) 1mi - 10:42(10:42/mi) 131/144bpm [1402b/mi] 88cal 5.61/6.66mph 5) 0.44mi - 4:09(9:21/mi) 139/145bpm [1299b/mi] 40cal 6.42/7.03mph 30th Nov 2023, 8:18am
Frosty The Bowman πΈπͺ wrote: Well done!30th Nov 2023, 8:56am
riggys99 wrote: Thanks ![]() |
Split Summary
=== 1) 0.39mi - 15:14(38:35/mi) 77/93bpm [2970b/mi] 50cal 24/70rpm 1.55/3.53mph ![]() |
Split Summary
=== 1) 0.42mi - 25:19(59:39/mi) 88/104bpm [5249b/mi] 102cal 12/79rpm 1.01/6.68mph ![]()
Gradual warm up from z1 to z2 then surges of z3 with z2 recovery
Lovely along the canal with some parts frozen Even saw Santa on one of the canal boats Split Summary === 1) 1mi - 10:13(10:13/mi) 130/157bpm [1328b/mi] 98cal 5.87/6.74mph 2) 0.18mi - 1:49(9:51/mi) 144/152bpm [1418b/mi] 20cal 6.09/6.18mph 3) 0.25mi - 1:39(6:35/mi) 147/163bpm [967b/mi] 19cal 9.12/8.91mph 4) 0.75mi - 6:24(8:33/mi) 147/163bpm [1256b/mi] 74cal 7.02/8.6mph 5) 0.25mi - 1:50(7:19/mi) 158/162bpm [1156b/mi] 22cal 8.2/8.12mph 6) 0.57mi - 4:56(8:35/mi) 146/161bpm [1253b/mi] 54cal 6.99/7.91mph 7) 0.24mi - 1:36(6:48/mi) 156/161bpm [1061b/mi] 19cal 8.82/9.12mph 8) 0.75mi - 6:42(8:56/mi) 141/162bpm [1258b/mi] 67cal 6.72/8.91mph 9) 0.25mi - 1:43(6:51/mi) 155/159bpm [1063b/mi] 21cal 8.75/9.06mph 10) 0.75mi - 6:37(8:49/mi) 145/160bpm [1279b/mi] 67cal 6.8/9.1mph 11) 0.25mi - 1:53(7:32/mi) 156/161bpm [1175b/mi] 23cal 7.97/8.29mph 12) 0.75mi - 6:42(8:57/mi) 144/156bpm [1288b/mi] 65cal 6.71/8.06mph 13) 0.25mi - 1:44(6:58/mi) 160/164bpm [1114b/mi] 21cal 8.62/9.23mph 14) 0.75mi - 6:48(9:04/mi) 146/164bpm [1324b/mi] 68cal 6.62/8.35mph 15) 0.25mi - 1:48(7:11/mi) 158/165bpm [1135b/mi] 21cal 8.35/8.41mph 16) 0.75mi - 7:15(9:40/mi) 146/164bpm [1412b/mi] 69cal 6.21/8.35mph 17) 0.25mi - 1:52(7:29/mi) 159/164bpm [1189b/mi] 22cal 8.02/8.16mph 18) 0.49mi - 4:40(9:33/mi) 145/160bpm [1385b/mi] 41cal 6.28/7.49mph 19) 0.25mi - 1:45(7:01/mi) 157/162bpm [1102b/mi] 20cal 8.55/8.83mph 20) 0.6mi - 5:31(9:09/mi) 146/162bpm [1336b/mi] 49cal 6.56/8.83mph 21) 0.25mi - 1:47(7:06/mi) 156/162bpm [1108b/mi] 20cal 8.45/8.58mph 22) 0.23mi - 2:24(10:23/mi) 145/162bpm [1507b/mi] 19cal 5.77/8.06mph 23) 0.95mi - 10:57(11:30/mi) 136/146bpm [1563b/mi] 67cal 5.22/6.59mph 2nd Dec 2023, 2:48pm
Frosty The Bowman πΈπͺ wrote: Good one, well done!2nd Dec 2023, 2:49pm
riggys99 wrote: Thanks2nd Dec 2023, 4:17pm
Raptor Tat Tat wrote: Well done :)2nd Dec 2023, 4:19pm
riggys99 wrote: Thanks ![]()
Was going to be interval session as their was a possibility I may be covering for a colleague at work tonight so would be commuting for a few miles in the evening.
Got txt whilst out on run not needed so turned around to come home for jelly babies and go for the long run with surges I had planned. Intervals and commuting will be Sundays runs now Split Summary === 1) 0.51mi - 5:00(9:51/mi) 127/142bpm [1250b/mi] 47cal 6.1/6.59mph 2) 1mi - 9:59(9:59/mi) 137/162bpm [1369b/mi] 102cal 6.01/6.97mph 3) 0.06mi - 41(10:50/mi) 137/138bpm [1484b/mi] 7cal 5.54/5.82mph 2nd Dec 2023, 1:54pm
Frosty The Bowman πΈπͺ wrote: Have fun in the long run now instead then :)2nd Dec 2023, 2:39pm
riggys99 wrote: Thanks I did π![]()
Split Summary
=== 1) 0.21mi - 10:59(53:02/mi) 76/93bpm [4031b/mi] 34cal 13/79rpm 1.13/48.34mph ![]() |
Easy run from Sheffield to work
No snow just some slush for first mile or so then paths had more snow further I got out of town. Easy to run on with trial shoes on. Legs felt good after earlier interval run Split Summary === 1) 1mi - 11:10(11:10/mi) 139/151bpm [1552b/mi] 116cal 5.37/6.68mph 2) 1mi - 11:04(11:04/mi) 135/150bpm [1494b/mi] 104cal 5.42/6.28mph 3) 1mi - 11:01(11:01/mi) 134/144bpm [1476b/mi] 99cal 5.44/6.01mph 4) 1mi - 10:03(10:03/mi) 139/145bpm [1398b/mi] 97cal 5.97/6.37mph 5) 0.58mi - 6:03(10:21/mi) 138/143bpm [1429b/mi] 56cal 5.8/6.18mph 4th Dec 2023, 7:09am
Frosty The Bowman πΈπͺ wrote: Well done, no van does you good :)
Howβs that going, is it getting mended?4th Dec 2023, 7:14am
riggys99 wrote: Thanks. Car is a pain took it to the dealers and they havenβt even looked at it yet because of staff off sick. Next time will take it to the garage i have always used and sort the warranty out afterwards 4th Dec 2023, 8:16am
Frosty The Bowman πΈπͺ wrote: Ah ok, annoying for sure.4th Dec 2023, 8:47am
riggys99 wrote: Defiantly ![]()
Warm up to pit then 8 x 2 mins z4 with 2 min recovery
Odd number intervals and recovery towards harthill even ones towards kivo Cool down run home Snow on ground and Misty Ran efforts to feel/effort rather than pace or HR After 2nd interval wasnβt sure if I would complete session but decided to take them a pair at a time. By time I had finished interval 4 I knew I could finish session. Turned out to be a good session Checked afterwards and pace of intervals all in 80/20 z4 but HR just under. Split Summary === 1) 0.49mi - 5:00(10:10/mi) 150/168bpm [1525b/mi] 57cal 5.9/6.59mph 2) 0.63mi - 7:00(11:03/mi) 155/171bpm [1712b/mi] 82cal 5.43/6.7mph 3) 0.3mi - 2:00(6:44/mi) 153/165bpm [1030b/mi] 23cal 8.91/10.02mph 4) 0.15mi - 2:00(13:15/mi) 144/165bpm [1909b/mi] 19cal 4.53/8.62mph 5) 0.3mi - 2:00(6:36/mi) 158/168bpm [1042b/mi] 24cal 9.1/9.75mph 6) 0.15mi - 2:00(13:29/mi) 145/168bpm [1956b/mi] 20cal 4.45/8.97mph 7) 0.3mi - 2:00(6:45/mi) 157/166bpm [1060b/mi] 24cal 8.89/9.52mph 8) 0.14mi - 2:00(13:59/mi) 146/166bpm [2041b/mi] 20cal 4.29/8.89mph 9) 0.31mi - 2:00(6:30/mi) 159/167bpm [1034b/mi] 24cal 9.23/10.04mph 10) 0.14mi - 2:00(14:10/mi) 147/168bpm [2083b/mi] 20cal 4.23/9.04mph 11) 0.29mi - 2:00(6:47/mi) 159/170bpm [1078b/mi] 24cal 8.85/9.54mph 12) 0.15mi - 2:00(13:39/mi) 151/170bpm [2062b/mi] 20cal 4.4/8.77mph 13) 0.3mi - 2:00(6:34/mi) 160/169bpm [1051b/mi] 24cal 9.13/10mph 14) 0.15mi - 2:00(13:24/mi) 149/168bpm [1996b/mi] 20cal 4.48/8.89mph 15) 0.29mi - 2:00(6:48/mi) 160/169bpm [1088b/mi] 24cal 8.83/9.71mph 16) 0.14mi - 2:00(13:48/mi) 149/169bpm [2057b/mi] 20cal 4.35/8.7mph 17) 0.31mi - 2:00(6:32/mi) 161/171bpm [1052b/mi] 24cal 9.18/9.73mph 18) 0.16mi - 2:00(12:19/mi) 135/171bpm [1662b/mi] 14cal 4.87/9.08mph 19) 0.86mi - 10:00(11:34/mi) 136/142bpm [1573b/mi] 79cal 5.19/5.89mph 3rd Dec 2023, 4:00pm
Frosty The Bowman πΈπͺ wrote: Nice session!3rd Dec 2023, 4:08pm
riggys99 wrote: Thanks 3rd Dec 2023, 7:54pm
Mark J wrote: Good session.3rd Dec 2023, 8:12pm
Raptor Tat Tat wrote: Well done :)3rd Dec 2023, 8:31pm
riggys99 wrote: Thanks 4th Dec 2023, 12:12am
tipsku wrote: Well done, that's a great session in the snow. 4th Dec 2023, 12:53am
riggys99 wrote: Thanks![]() |
Easy z1 run into work
Raining and some slush on pavements Legs felt ok Ran to feel rather than pace or HR but at end these were in z1 parameters Split Summary === 1) 1mi - 11:18(11:18/mi) 126/142bpm [1424b/mi] 104cal 5.31/6.01mph 2) 1mi - 10:52(10:52/mi) 136/143bpm [1478b/mi] 108cal 5.52/6.26mph 3) 1mi - 10:50(10:50/mi) 137/145bpm [1484b/mi] 107cal 5.54/6.14mph 4) 1mi - 10:33(10:33/mi) 137/141bpm [1446b/mi] 100cal 5.69/6.22mph 5) 0.56mi - 5:54(10:31/mi) 138/142bpm [1451b/mi] 55cal 5.71/6.12mph 5th Dec 2023, 9:36am
Frosty The Bowman πΈπͺ wrote: Good outing5th Dec 2023, 10:17am
riggys99 wrote: Thanks ![]()
Nice recovery commute back into Sheffield
Quite a bit of sleet around and raining Legs felt quite good Passed 10,000 miles since 2 April 2018 Spanish parcel for breakfast to celebrate Split Summary === 1) 0.5mi - 4:36(9:15/mi) 129/148bpm [1193b/mi] 44cal 6.49/7.6mph 2) 1mi - 8:22(8:22/mi) 152/157bpm [1272b/mi] 104cal 7.17/7.74mph 3) 1mi - 8:26(8:26/mi) 149/155bpm [1256b/mi] 99cal 7.12/7.72mph 4) 1mi - 8:28(8:28/mi) 154/158bpm [1305b/mi] 103cal 7.08/8.12mph 5) 1mi - 8:23(8:23/mi) 152/163bpm [1274b/mi] 97cal 7.16/8.41mph 4th Dec 2023, 12:24pm
Frosty The Bowman πΈπͺ wrote: 10,000 miles π±That'ss some good mileage!
Well done!5th Dec 2023, 8:21am
riggys99 wrote: Thanks π€© ![]() |
Tue 5th Dec
Dec 5
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Wed 6th Dec
Dec 6
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Thu 7th Dec
Dec 7
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Fri 8th Dec
Dec 8
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Sat 9th Dec
Dec 9
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Sun 10th Dec
Dec 10
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Mon 11th Dec
Dec 11
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5 minute z1 warm up
Further z2 warm up then 3 x 2 min z4 to RPE with 1 min recovery Felt quite good but pace just under z4 (did have rucksack with work clothes and shoes in on) Nice session Split Summary === 1) 0.46mi - 5:00(10:55/mi) 145/158bpm [1583b/mi] 54cal 5.5/6.74mph 2) 1mi - 10:05(10:05/mi) 149/163bpm [1502b/mi] 114cal 5.95/6.91mph 3) 1mi - 9:21(9:21/mi) 143/152bpm [1338b/mi] 99cal 6.41/7.49mph 4) 0.7mi - 6:32(9:21/mi) 145/149bpm [1357b/mi] 69cal 6.41/7.28mph 5) 0.28mi - 2:00(7:06/mi) 156/165bpm [1108b/mi] 23cal 8.45/8.95mph 6) 0.11mi - 1:00(9:09/mi) 161/168bpm [1472b/mi] 12cal 6.56/8.33mph 7) 0.29mi - 2:00(6:58/mi) 161/165bpm [1123b/mi] 25cal 8.6/8.75mph 8) 0.1mi - 1:00(9:45/mi) 160/165bpm [1560b/mi] 12cal 6.15/8.56mph 9) 0.28mi - 2:00(7:03/mi) 150/171bpm [1059b/mi] 20cal 8.5/9.25mph 10) 0.09mi - 1:00(11:03/mi) 161/170bpm [1780b/mi] 12cal 5.43/8.29mph 11) 0.18mi - 1:53(10:20/mi) 141/150bpm [1456b/mi] 16cal 5.81/6.1mph 6th Dec 2023, 6:53am
Frosty The Bowman πΈπͺ wrote: Intervals with rucksack, hard core :)6th Dec 2023, 8:32am
riggys99 wrote: Cheers. Reduced session to fit into run to work but nice to turn the legs over 6th Dec 2023, 4:53pm
Frosty The Bowman πΈπͺ wrote: Thatβs a true runners mind, you do what you can with what you have :)![]()
Split Summary
=== 1) 0.19mi - 6:39(34:05/mi) 92/103bpm [3136b/mi] 33cal 26/56rpm 1.76/2.98mph ![]()
Easy run into Sheffield from work
Split Summary === 1) 1mi - 10:23(10:23/mi) 128/134bpm [1328b/mi] 99cal 5.78/6.24mph 2) 1mi - 10:21(10:21/mi) 130/138bpm [1345b/mi] 95cal 5.8/6.82mph 3) 1mi - 10:21(10:21/mi) 136/160bpm [1407b/mi] 98cal 5.8/6.66mph 4) 1mi - 10:36(10:36/mi) 140/150bpm [1485b/mi] 97cal 5.66/6.3mph 5) 0.51mi - 5:28(10:38/mi) 145/152bpm [1542b/mi] 57cal 5.64/6.18mph 5th Dec 2023, 9:37am
Frosty The Bowman πΈπͺ wrote: Another good one!5th Dec 2023, 10:18am
riggys99 wrote: Nice and easy no rush for the bus had plenty of time5th Dec 2023, 4:04pm
tipsku wrote: Nice early morning run. Very consistent pace until you got into the city centre. 5th Dec 2023, 4:47pm
riggys99 wrote: Thanks to many stops to cross roads and people in centre ![]() |
Split Summary
=== 1) 0.49mi - 9:42(19:46/mi) 91/103bpm [1799b/mi] 43cal 56/63rpm 3.04/3.34mph ![]()
Split Summary
=== 1) 0.39mi - 14:06(36:21/mi) 73/93bpm [2654b/mi] 53cal 27/61rpm 1.65/3.36mph ![]()
Easy commute into town from work
Cold and frosty morning slippy in places Legs ok after yesterdayβs interval session Split Summary === 1) 1mi - 9:48(9:48/mi) 127/135bpm [1244b/mi] 91cal 6.13/6.87mph 2) 1mi - 9:50(9:50/mi) 132/139bpm [1299b/mi] 92cal 6.1/6.8mph 3) 1mi - 10:07(10:07/mi) 131/137bpm [1325b/mi] 88cal 5.93/6.62mph 4) 1mi - 10:16(10:16/mi) 130/139bpm [1334b/mi] 81cal 5.85/6.55mph 5) 0.46mi - 4:29(9:42/mi) 133/146bpm [1290b/mi] 37cal 6.19/6.62mph ![]() |
Ran to RPE
Z1 for first 5 mins to warm up then z2 until just under 2 miles and no more busy roads to cross then z3 till home. Felt good enjoyed the z3 part despite it been into a cold rainy wind for first mile or so then uphill for a bit. Weather getting worse as run went on with wind picking up and rain getting heavier Still a nice run. Checked data when got home pace towards top of z3 HR just under. Rest of run about right. Split Summary === 1) 0.5mi - 5:00(10:04/mi) 111/120bpm [1117b/mi] 40cal 5.96/6.24mph 2) 1mi - 9:03(9:03/mi) 129/144bpm [1167b/mi] 89cal 6.63/7.2mph 3) 1mi - 8:09(8:09/mi) 135/144bpm [1100b/mi] 83cal 7.37/7.74mph 4) 1mi - 9:34(9:34/mi) 136/146bpm [1301b/mi] 93cal 6.27/7.51mph 5) 1mi - 9:03(9:03/mi) 136/147bpm [1230b/mi] 84cal 6.63/7.66mph 6) 1mi - 8:43(8:43/mi) 135/144bpm [1176b/mi] 78cal 6.89/7.74mph 7) 1mi - 8:36(8:36/mi) 137/149bpm [1178b/mi] 77cal 6.98/7.72mph 8) 1mi - 8:39(8:39/mi) 138/147bpm [1194b/mi] 77cal 6.94/7.51mph 9) 1mi - 8:34(8:34/mi) 141/148bpm [1209b/mi] 81cal 7/7.49mph 10) 1mi - 8:27(8:27/mi) 144/150bpm [1216b/mi] 83cal 7.1/7.49mph 11) 0.38mi - 3:26(9:09/mi) 143/151bpm [1307b/mi] 31cal 6.56/7.39mph 12) 1mi - 7:07(7:07/mi) 157/163bpm [1117b/mi] 85cal 8.43/9.18mph 13) 0.78mi - 5:34(7:06/mi) 160/168bpm [1137b/mi] 66cal 8.44/9.33mph 7th Dec 2023, 5:17pm
Frosty The Bowman πΈπͺ wrote: Nice mileage, speedy finish!7th Dec 2023, 5:33pm
riggys99 wrote: Thanks enjoyed it ![]()
Split Summary
=== 1) 0.77mi - 27:29(35:31/mi) 83/123bpm [2949b/mi] 107cal 23/107rpm 1.69/26.59mph ![]() |
Split Summary
=== 1) 1mi - 31:33(31:33/mi) 75/116bpm [2366b/mi] 119cal 29/88rpm 1.9/5.85mph 2) 0.86mi - 19:05(22:16/mi) 67/121bpm [1492b/mi] 51cal 46/88rpm 2.69/6.99mph ![]() |
Very wet and windy run to work from
Sheffield. Running into wind of upto 50 MPH. Lots of large puddles. Still shorts weather π Split Summary === 1) 1mi - 11:31(11:31/mi) 126/141bpm [1451b/mi] 107cal 5.21/6.37mph 2) 1mi - 10:56(10:56/mi) 131/140bpm [1432b/mi] 101cal 5.49/6.12mph 3) 1mi - 10:51(10:51/mi) 134/143bpm [1454b/mi] 103cal 5.53/6.22mph 4) 1mi - 10:08(10:08/mi) 138/145bpm [1398b/mi] 98cal 5.93/6.41mph 5) 0.58mi - 5:53(10:11/mi) 138/144bpm [1406b/mi] 56cal 5.89/6.35mph 10th Dec 2023, 5:43am
Frosty The Bowman πΈπͺ wrote: Shorts really?10th Dec 2023, 6:21am
riggys99 wrote: Nearly all year canβt cope with running trousers especially in the rain. In shorts the rain just runs off your legs. 10th Dec 2023, 7:06am
Mark J wrote: Can't say I'm enjoining the weather currently 10th Dec 2023, 7:06am
Mark J wrote: Can't say I'm enjoining the weather currently 10th Dec 2023, 8:20am
riggys99 wrote: No itβs not been great 10th Dec 2023, 8:26am
Frosty The Bowman πΈπͺ wrote: Itβs a challenge with the conditions often for sure mark :)
I use tights riggys, I love that. Took me a few years before I tried though π10th Dec 2023, 8:29am
riggys99 wrote: I have tights but only use them if itβs really cold as I get too warm 10th Dec 2023, 1:13pm
Mark J wrote: I've been running in tights since being here. Kind of right on the cusp of needing vs not needing I think.![]()
Split Summary
=== 1) 0.59mi - 27:43(47:11/mi) 74/97bpm [3491b/mi] 79cal 15/79rpm 1.27/3.49mph ![]() |
Easy run from Sheffield to work
Split Summary === 1) 1mi - 11:01(11:01/mi) 122/142bpm [1343b/mi] 99cal 5.45/7.03mph 2) 1mi - 10:52(10:52/mi) 129/135bpm [1402b/mi] 101cal 5.52/7.28mph 3) 1mi - 10:22(10:22/mi) 132/140bpm [1369b/mi] 98cal 5.78/6.24mph 4) 1mi - 9:52(9:52/mi) 133/137bpm [1311b/mi] 88cal 6.08/6.39mph 5) 1mi - 9:37(9:37/mi) 135/139bpm [1298b/mi] 88cal 6.24/6.7mph 6) 0.11mi - 1:06(9:46/mi) 131/134bpm [1280b/mi] 8cal 6.14/6.7mph 11th Dec 2023, 7:20am
Frosty The Bowman πΈπͺ wrote: Well run commute!11th Dec 2023, 8:07am
riggys99 wrote: Thanks ![]()
Split Summary
=== 1) 0.23mi - 11:00(47:17/mi) 84/106bpm [3971b/mi] 45cal 14/79rpm 1.27/10.58mph ![]()
Lot better weather than last night for run into town for bus. Decided to take paths through millhouses park following the River Sheaf. Extended run in town centre.
Few minutes z1 at start and end of run with rest z2 done to RPE. Split Summary === 1) 0.55mi - 5:00(9:01/mi) 124/133bpm [1118b/mi] 45cal 6.66/7.18mph 2) 1mi - 8:06(8:06/mi) 141/145bpm [1141b/mi] 90cal 7.41/8.08mph 3) 1mi - 8:18(8:18/mi) 143/149bpm [1188b/mi] 91cal 7.22/8.1mph 4) 1mi - 8:17(8:17/mi) 145/154bpm [1201b/mi] 90cal 7.24/8.18mph 5) 1mi - 8:36(8:36/mi) 144/153bpm [1238b/mi] 89cal 6.98/8.01mph 6) 0.2mi - 1:50(9:14/mi) 144/150bpm [1330b/mi] 18cal 6.49/8.6mph 7) 0.25mi - 2:35(10:18/mi) 129/139bpm [1328b/mi] 17cal 5.83/5.87mph 10th Dec 2023, 8:27am
Frosty The Bowman πΈπͺ wrote: Nice training!10th Dec 2023, 8:31am
riggys99 wrote: Thanks was a nice run and hardly anyone around on a Sunday morning even in the city Center 10th Dec 2023, 9:06am
Frosty The Bowman πΈπͺ wrote: Always nice. I went to the supermarket at 0700 same there, not a soul :)10th Dec 2023, 9:15am
riggys99 wrote: Not open at that time on a Sunday here. 10th Dec 2023, 9:27am
Frosty The Bowman πΈπͺ wrote: I see, well I had to go by car for 40km to get there but itβs nice to have it done early in the day.![]() |
Split Summary
=== 1) 0.47mi - 15:13(32:28/mi) 91/128bpm [2954b/mi] 79cal 22/64rpm 1.85/17.62mph ![]()
Z1 warm the most of run at z2
Went on path along river again Legs felt good ran to RPE and pace and HR ended up in range for z2 parts Split Summary === 1) 0.55mi - 5:00(9:04/mi) 125/134bpm [1133b/mi] 48cal 6.62/7.16mph 2) 1mi - 8:36(8:36/mi) 140/145bpm [1205b/mi] 97cal 6.97/7.89mph 3) 1mi - 8:13(8:13/mi) 138/148bpm [1133b/mi] 87cal 7.31/7.87mph 4) 1mi - 8:33(8:33/mi) 144/151bpm [1230b/mi] 96cal 7.02/7.83mph 5) 0.99mi - 8:29(8:36/mi) 142/149bpm [1221b/mi] 88cal 6.98/8.45mph 6) 0.09mi - 44(8:15/mi) 141/144bpm [1162b/mi] 7cal 7.28/9.02mph 11th Dec 2023, 8:05am
Frosty The Bowman πΈπͺ wrote: Nice commuting :)11th Dec 2023, 8:07am
riggys99 wrote: Thanks and even managed to get the earlier bus π11th Dec 2023, 9:14am
Frosty The Bowman πΈπͺ wrote: Nice! :)![]() |