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riggys99
M50 South Yorkshire

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Recent Blogs
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
Rother Valley parkrun

Recent Training
11th Dec	General	0.5mi	15:13
11th Dec	Recovery Run	4.6mi	39:35
10th Dec	Easy	5.1mi	52:49
10th Dec	Dog Walking	0.2mi	11:00
10th Dec	Recovery Run	5mi	42:42

Planned Races
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
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

2023 Targets	Set your targets
Run 2000

Recent Threads
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)

Followers (7)

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Best Times
Best WAVA

Dist	Races	2018	2019	2020	2021	2022	2023	PB	WB
1mi	11						6:13 70.72	6:13 6:13/mi	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	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	74.84
10mi	2	1:23:38 57.73	1:12:26 67.22					1:12:26 7:15/mi	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	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	72.67
26.7mi	1					3:23:09 69.86		3:23:09 7:37/mi	69.86

Date	Planned Races			Distance
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	Ørsted 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	Wed 15th Nov Nov 15	Thu 16th Nov Nov 16	Fri 17th Nov Nov 17	Sat 18th Nov Nov 18	Sun 19th Nov Nov 19	Mon 20th Nov Nov 20
0mi, 7:16 Cross - Strength 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 Add a comment 4mi, 38:24 Run - Recovery Run 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 🇸🇪 wrote: Good going, keep those niggles at bay! 15th Nov 2023, 7:08am riggys99 wrote: Thanks trying Add a comment 0mi, 2:16 Cross - Stretching 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 Add a comment 0.6mi, 23:10 Walk - Dog Walking Split Summary === 1) 0.62mi - 23:10(37:30/mi) 67/79bpm [2512b/mi] 70cal 24/78rpm 1.6/3.44mph Add a comment	0mi, 10:14 Cross - Strength 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 Add a comment 7.6mi, 1:07:47 Run - Intervals 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 😊 16th Nov 2023, 5:15am Frosty The Bowman 🇸🇪 wrote: Good session, nice speed work! “Typical taper run” well at least it’s following protocol:) 16th Nov 2023, 6:18am riggys99 wrote: Yes it got the email 16th Nov 2023, 6:36am Frosty The Bowman 🇸🇪 wrote: :) Add a comment 0mi, 2:09 Cross - Stretching 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 Add a comment 0mi, 30:07 Cross - Sports Massage Revitivee Intensity 60 Split Summary === 1) 0mi - 30:07(0/mi) 66/80bpm [INFb/mi] 48cal Add a comment 0.5mi, 21:22 Walk - Dog Walking Split Summary === 1) 0.5mi - 21:22(43:05/mi) 76/93bpm [3274b/mi] 68cal 19/110rpm 1.39/4.11mph Add a comment	0mi, 5:44 Cross - Stretching Piriformis and sciatica stretches Split Summary === 1) 0mi - 5:44(0/mi) 67/74bpm [INFb/mi] 10cal Add a comment 0.9mi, 31:12 Walk - Dog Walking Split Summary === 1) 0.89mi - 31:12(34:58/mi) 82/109bpm [2868b/mi] 120cal 25/89rpm 1.72/28.01mph Add a comment	0mi, 3:17 Cross - Stretching Piriformis and sciatica stretches Split Summary === 1) 0mi - 3:17(0/mi) 79/88bpm [INFb/mi] 9cal Add a comment 6.6mi, 1:08:03 Run - Easy 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 🇸🇪 wrote: Tapering looking good! 17th Nov 2023, 1:06pm riggys99 wrote: Thanks Felt quite good nice to get out in the sun Add a comment 0mi, 1:06 Cross - Stretching 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 Add a comment 0.2mi, 8:28 Walk - Dog Walking Split Summary === 1) 0.18mi - 8:28(46:14/mi) 77/94bpm [3560b/mi] 24cal 19/61rpm 1.3/3.03mph Add a comment 0mi, 30:01 Cross - Sports Massage Revitivee Intensity 60 Split Summary === 1) 0mi - 30:01(0/mi) 73/91bpm [INFb/mi] 65cal Add a comment 0.2mi, 9:49 Walk - General Split Summary === 1) 0.21mi - 9:49(46:28/mi) 74/87bpm [3438b/mi] 28cal 13/78rpm 1.29/37.32mph Add a comment	0mi, 5:01 Cross - Stretching Piriformis and sciatica stretches Split Summary === 1) 0mi - 5:01(0/mi) 76/83bpm [INFb/mi] 12cal Add a comment 5.1mi, 51:40 Run - Easy 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 🇸🇪 wrote: Ticking over well! :) 18th Nov 2023, 6:06pm riggys99 wrote: Feels like it Add a comment 0mi, 2:06 Cross - Stretching 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 Add a comment 0.2mi, 9:39 Walk - Dog Walking Split Summary === 1) 0.24mi - 9:39(40:50/mi) 74/88bpm [3021b/mi] 30cal 19/79rpm 1.47/4.17mph Add a comment	0.2mi, 10:16 Walk - Dog Walking Split Summary === 1) 0.21mi - 10:16(48:13/mi) 74/84bpm [3567b/mi] 30cal 17/78rpm 1.24/4.07mph Add a comment	0mi, 2:28 Cross - Strength IT Band exercises Split Summary === 1) 0mi - 2:28(0/mi) 74/89bpm [INFb/mi] 5cal Add a comment 0mi, 2:13 Cross - Stretching Piriformis and sciatica stretches Split Summary === 1) 0mi - 2:13(0/mi) 72/82bpm [INFb/mi] 4cal Add a comment 1mi, 41:35 Walk - Dog Walking 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 Add a comment
Tue 21st Nov Nov 21	Wed 22nd Nov Nov 22	Thu 23rd Nov Nov 23	Fri 24th Nov Nov 24	Sat 25th Nov Nov 25	Sun 26th Nov Nov 26	Mon 27th Nov Nov 27
0mi, 2:12 Cross - Stretching Piriformis and sciatica stretches Split Summary === 1) 0mi - 2:12(0/mi) 88/120bpm [INFb/mi] 9cal Add a comment 0mi, 3:32 Cross - Resistance Exercise band routine Split Summary === 1) 0mi - 3:32(0/mi) 98/133bpm [INFb/mi] 19cal Add a comment 0.7mi, 28:18 Walk - Dog Walking Split Summary === 1) 0.71mi - 28:18(39:43/mi) 66/83bpm [2622b/mi] 80cal 22/79rpm 1.51/3.07mph Add a comment	0mi, 9:25 Cross - Strength 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 Add a comment 0mi, 2:10 Cross - Stretching Piriformis and sciatica stretches Split Summary === 1) 0mi - 2:10(0/mi) 78/86bpm [INFb/mi] 5cal Add a comment 0.4mi, 12:25 Walk - Dog Walking Split Summary === 1) 0.38mi - 12:25(32:25/mi) 59/80bpm [1913b/mi] 26cal 28/62rpm 1.85/3.63mph Add a comment	7.5mi, 1:06:36 Run - Marathon Pace 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 🇸🇪 wrote: Time flies :) Sounds promising, looking forward to hear all about it soon! 24th Nov 2023, 8:57am riggys99 wrote: Thanks it sure does Add a comment 0mi, 1:54 Cross - Stretching 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 Add a comment 0.3mi, 13:04 Walk - General Split Summary === 1) 0.28mi - 13:04(46:36/mi) 86/100bpm [4007b/mi] 45cal 18/78rpm 1.29/19.7mph Add a comment	0.4mi, 17:56 Walk - Dog Walking Split Summary === 1) 0.41mi - 17:56(43:53/mi) 76/91bpm [3335b/mi] 57cal 19/77rpm 1.37/8.45mph Add a comment 0mi, 3:33 Cross - Stretching Piriformis and sciatica stretches Split Summary === 1) 0mi - 3:33(0/mi) 77/97bpm [INFb/mi] 9cal Add a comment	0.2mi, 10:03 Walk - General Split Summary === 1) 0.22mi - 10:03(45:41/mi) 70/91bpm [3198b/mi] 24cal 16/78rpm 1.31/38.55mph Add a comment	4.6mi, 44:58 Run - Easy 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 Add a comment 1.8mi, 19:49 Run - Warm Down 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 Add a comment 3.1mi, 20:00 Run - Time Trial Couldn’t 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 didn’t feel 100% into it but decided to keep going. Pace fairly consistent allowing for turn around at half Towards end knew it wouldn’t 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 🇸🇪 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 Add a comment 1.9mi, 18:06 Run - Warm Up 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 Add a comment 0mi, 2:01 Cross - Stretching 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 Add a comment 0.2mi, 7:01 Walk - Dog Walking Split Summary === 1) 0.17mi - 7:01(40:30/mi) 75/93bpm [3037b/mi] 23cal 19/59rpm 1.48/3.7mph Add a comment	4.6mi, 44:39 Run - Easy 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 can’t promise 28th Nov 2023, 5:35am Frosty The Bowman 🇸🇪 wrote: Well run mate, have a nice workday/night 28th Nov 2023, 8:16am riggys99 wrote: Thanks is over now and back in town waiting for the bus home - see todays run 😁 Add a comment 0.2mi, 9:29 Walk - Dog Walking Split Summary === 1) 0.23mi - 9:29(41:52/mi) 93/102bpm [3894b/mi] 40cal 19/64rpm 1.43/9.93mph Add a comment 4.6mi, 46:59 Run - Easy 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 🇸🇪 wrote: :) Sometimes its like that. Add a comment
Tue 28th Nov Nov 28	Wed 29th Nov Nov 29	Thu 30th Nov Nov 30	Fri 1st Dec Dec 1	Sat 2nd Dec Dec 2	Sun 3rd Dec Dec 3	Mon 4th Dec Dec 4
6.1mi, 1:01:18 Run - Easy 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 🇸🇪 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 run 29th Nov 2023, 9:44am riggys99 wrote: Thanks Add a comment 0.3mi, 15:20 Walk - Dog Walking Split Summary === 1) 0.25mi - 15:20(1:02:35/mi) 82/118bpm [5132b/mi] 49cal 12/83rpm 0.96/66.54mph Add a comment 4.5mi, 40:53 Run - Easy 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 🇸🇪 wrote: looking at today's run :) Seems a lot better today :) 28th Nov 2023, 2:09pm riggys99 wrote: Yes it was 😁 Add a comment	4.6mi, 45:22 Run - Easy 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 🇸🇪 wrote: NIce run! 3rd Dec 2023, 1:00am riggys99 wrote: Thanks Add a comment 3.2mi, 32:44 Run - Easy 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 🇸🇪 wrote: Humm, i thought i commented, maybe i didn't 🤣 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 🇸🇪 wrote: Ahhh, 🤣 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 shopping 29th Nov 2023, 4:16pm riggys99 wrote: And cheaper 😁 Add a comment 3.2mi, 33:02 Run - Easy 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 29th Nov 2023, 12:01pm Frosty The Bowman 🇸🇪 wrote: Sounds nice, well done! Add a comment 0.4mi, 17:48 Walk - Dog Walking Split Summary === 1) 0.39mi - 17:48(45:40/mi) 81/94bpm [3699b/mi] 63cal 16/77rpm 1.31/12.73mph Add a comment	0.2mi, 14:24 Walk - Dog Walking Split Summary === 1) 0.23mi - 14:24(1:03:55/mi) 88/102bpm [5625b/mi] 54cal 8/79rpm 0.94/7.95mph Add a comment 4.4mi, 43:34 Run - Easy 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 🇸🇪 wrote: Well done! 30th Nov 2023, 8:56am riggys99 wrote: Thanks Add a comment	0.4mi, 15:14 Walk - General Split Summary === 1) 0.39mi - 15:14(38:35/mi) 77/93bpm [2970b/mi] 50cal 24/70rpm 1.55/3.53mph Add a comment	0.4mi, 25:19 Walk - Dog Walking Split Summary === 1) 0.42mi - 25:19(59:39/mi) 88/104bpm [5249b/mi] 102cal 12/79rpm 1.01/6.68mph Add a comment 11mi, 1:38:35 Run - Long Run 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 🇸🇪 wrote: Good one, well done! 2nd Dec 2023, 2:49pm riggys99 wrote: Thanks 2nd Dec 2023, 4:17pm Raptor Tat Tat wrote: Well done :) 2nd Dec 2023, 4:19pm riggys99 wrote: Thanks Add a comment 1.6mi, 15:40 Run - Easy 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 🇸🇪 wrote: Have fun in the long run now instead then :) 2nd Dec 2023, 2:39pm riggys99 wrote: Thanks I did 😁 Add a comment 0.2mi, 10:59 Walk - Dog Walking Split Summary === 1) 0.21mi - 10:59(53:02/mi) 76/93bpm [4031b/mi] 34cal 13/79rpm 1.13/48.34mph Add a comment	4.6mi, 49:21 Run - Easy 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 🇸🇪 wrote: Well done, no van does you good :) How’s 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 haven’t 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 🇸🇪 wrote: Ah ok, annoying for sure. 4th Dec 2023, 8:47am riggys99 wrote: Defiantly Add a comment 5.6mi, 54:00 Run - Intervals 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 wasn’t 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 🇸🇪 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 Add a comment	4.6mi, 49:28 Run - Easy 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 🇸🇪 wrote: Good outing 5th Dec 2023, 10:17am riggys99 wrote: Thanks Add a comment 4.5mi, 38:16 Run - Recovery Run 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 🇸🇪 wrote: 10,000 miles 😱That'ss some good mileage! Well done! 5th Dec 2023, 8:21am riggys99 wrote: Thanks 🤩 Add a comment
Tue 5th Dec Dec 5	Wed 6th Dec Dec 6	Thu 7th Dec Dec 7	Fri 8th Dec Dec 8	Sat 9th Dec Dec 9	Sun 10th Dec Dec 10	Mon 11th Dec Dec 11
4.5mi, 41:51 Run - Intervals 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 🇸🇪 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 🇸🇪 wrote: That’s a true runners mind, you do what you can with what you have :) Add a comment 0.2mi, 6:39 Walk - Dog Walking Split Summary === 1) 0.19mi - 6:39(34:05/mi) 92/103bpm [3136b/mi] 33cal 26/56rpm 1.76/2.98mph Add a comment 4.5mi, 47:09 Run - Easy 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 🇸🇪 wrote: Another good one! 5th Dec 2023, 10:18am riggys99 wrote: Nice and easy no rush for the bus had plenty of time 5th 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 Add a comment	0.5mi, 9:42 Walk - General Split Summary === 1) 0.49mi - 9:42(19:46/mi) 91/103bpm [1799b/mi] 43cal 56/63rpm 3.04/3.34mph Add a comment 0.4mi, 14:06 Walk - Dog Walking Split Summary === 1) 0.39mi - 14:06(36:21/mi) 73/93bpm [2654b/mi] 53cal 27/61rpm 1.65/3.36mph Add a comment 4.5mi, 44:29 Run - Easy Easy commute into town from work Cold and frosty morning slippy in places Legs ok after yesterday’s 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 Add a comment	11.7mi, 1:39:54 Run - Long Run 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 🇸🇪 wrote: Nice mileage, speedy finish! 7th Dec 2023, 5:33pm riggys99 wrote: Thanks enjoyed it Add a comment 0.8mi, 27:29 Walk - Dog Walking Split Summary === 1) 0.77mi - 27:29(35:31/mi) 83/123bpm [2949b/mi] 107cal 23/107rpm 1.69/26.59mph Add a comment	1.9mi, 50:38 Walk - Dog Walking 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 Add a comment	4.6mi, 49:18 Run - Easy Very wet and windy run to work from Sheffield. Running into wind of upto 50 MPH. Lots of large puddles. Still shorts weather 😁 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 🇸🇪 wrote: Shorts really? 10th Dec 2023, 6:21am riggys99 wrote: Nearly all year can’t 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 it’s not been great 10th Dec 2023, 8:26am Frosty The Bowman 🇸🇪 wrote: It’s 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 😂 10th Dec 2023, 8:29am riggys99 wrote: I have tights but only use them if it’s 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. Add a comment 0.6mi, 27:43 Walk - Dog Walking Split Summary === 1) 0.59mi - 27:43(47:11/mi) 74/97bpm [3491b/mi] 79cal 15/79rpm 1.27/3.49mph Add a comment	5.1mi, 52:49 Run - Easy 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 🇸🇪 wrote: Well run commute! 11th Dec 2023, 8:07am riggys99 wrote: Thanks Add a comment 0.2mi, 11:00 Walk - Dog Walking Split Summary === 1) 0.23mi - 11:00(47:17/mi) 84/106bpm [3971b/mi] 45cal 14/79rpm 1.27/10.58mph Add a comment 5mi, 42:42 Run - Recovery Run 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 🇸🇪 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 🇸🇪 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 🇸🇪 wrote: I see, well I had to go by car for 40km to get there but it’s nice to have it done early in the day. Add a comment	0.5mi, 15:13 Walk - General Split Summary === 1) 0.47mi - 15:13(32:28/mi) 91/128bpm [2954b/mi] 79cal 22/64rpm 1.85/17.62mph Add a comment 4.6mi, 39:35 Run - Recovery Run 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 🇸🇪 wrote: Nice commuting :) 11th Dec 2023, 8:07am riggys99 wrote: Thanks and even managed to get the earlier bus 😁 11th Dec 2023, 9:14am Frosty The Bowman 🇸🇪 wrote: Nice! :) Add a comment

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riggys99 M50 South Yorkshire

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riggys99
M50 South Yorkshire