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Races
79 -
Miles
10516 -
Miles
1694 -
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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Trust 10k Clumber Park Worksop | Jan 2024 |
Nearly maravan time | Nov 2023 |
The race I went back in time | Nov 2023 |
marathon training wk 1/18 | Dec 2022 |
Start of marathon training | Dec 2022 |
My parkrun |
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Rother Valley parkrun |
Recent Training | |||
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18th Mar
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Recovery Run | 3.8mi | 32:45 |
18th Mar
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General | 0.2mi | 10:32 |
17th Mar
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Easy | 4.4mi | 46:01 |
16th Mar
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Easy | 5mi | 50:05 |
16th Mar
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Dog Walking | 1mi | 59:41 |
Planned Races | Show more |
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April Virtual Mile | 1st Apr |
Fetch Virtual 5K Challenge | 1st Apr |
Trust 10K - Clumber Park | 28th Apr |
May Virtual Mile | 1st May |
Fetch Virtual 5K Challenge | 1st May |
12 Month Benchmarks | Run |
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Mile | 6:15 |
5k | 19:55 |
5mi | 32:15 |
10k | 40:00 |
10mi | 1:08:21 |
Half | 1:30:11 |
20mi | 2:30:00 |
Mara | 3:26:45 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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How was your run today? |
The sub 3.30 marathon thread |
The virtual mile thread |
Over 50's club |
Training plans for today? |
70% WAVA |
Buddies (9) |
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Followers (8) |
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Badges Collected | See available badges |
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Read Everyone!
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- Best WAVA
Dist | Races | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|
1mi | 15 | 6:13 70.72 | 6:17 69.97 | 6:13
6:13/mi
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70.72 | |||||
5km | 35 | 22:15 64.63 | 20:01 71.84 | 19:01 76.82 | 19:29 75.26 | 19:58 74.35 | 19:32 76.62 | 19:59 74.89 | 19:01
6:07/mi
|
76.82 |
10km | 12 | 43:23 67.34 | 40:26 72.86 | 39:22 74.84 | 40:20 74.29 | 40:14 75.76 | 39:22
6:20/mi
|
75.76 | ||
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
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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
|
72.67 | |||
26.7mi | 1 | 3:23:09 69.86 | 3:23:09
7:37/mi
|
69.86 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
22 Dec | Trust 10K - Clumber Park | 10km | ||
1 Dec | December Virtual Mile Confirmed | 1mi | ||
1 Nov | November Virtual Mile Confirmed | 1mi | ||
1 Oct | October Virtual Mile Confirmed | 1mi | ||
22 Sep | Trust 10K - Clumber Park | 10km | ||
15 Sep | ABP HUMBER COASTAL HALF MARATHON Confirmed | 13.1mi | ||
25 Aug | Trust 10K - Clumber Park | 10km | ||
1 Aug | August Virtual Mile Confirmed | 1mi | ||
28 Jul | Trust 10K - Clumber Park | 10km | ||
1 Jul | July Virtual Mile Confirmed | 1mi | ||
23 Jun | Trust 10K - Clumber Park | 10km | ||
1 Jun | June Virtual Mile Confirmed | 1mi | ||
26 May | Trust 10K - Clumber Park | 10km | ||
1 May | May Virtual Mile Confirmed | 1mi | ||
28 Apr | Trust 10K - Clumber Park | 10km | ||
1 Apr | April Virtual Mile Confirmed | 1mi | ||
2024 | Result | WAVA | Distance | |
1 Mar | Fetch Virtual 5K Challenge | 20:09 | 74.27 | 5km |
1 Mar | March Virtual Mile | 6:26 | 68.33 | 1mi |
25 Feb | Trust 10K - Clumber Park | 42:16 | 72.12 | 10km |
3 Feb | Clumber Park parkrun | 20:51 | 71.78 | 5km |
1 Feb | Fetch Virtual 5K Challenge | 20:51 | 71.78 | 5km |
1 Feb | February Virtual Mile | 6:28 | 67.98 | 1mi |
28 Jan | Trust 10K - Clumber Park | 43:13 | 70.53 | 10km |
1 Jan | January Virtual Mile SB | 6:17 | 69.97 | 1mi |
1 Jan | Cleethorpes AC NYD 10K SB | 40:14 | 75.76 | 10km |
1 Jan | Fetch Virtual 5K Challenge SB | 19:59 | 74.89 | 5km |
2023 | Result | WAVA | Distance | |
16 Dec | Rother Valley parkrun | 20:18 | 73.73 | 5km |
1 Dec | December Virtual Mile | 6:26 | 68.33 | 1mi |
1 Dec | Fetch Virtual 5K Challenge | 20:07 | 74.40 | 5km |
5 Nov | Rother Valley Autumn Half | 1:31:03 | 73.28 | 13.1mi |
1 Nov | November Virtual Mile | 6:17 | 69.97 | 1mi |
1 Nov | Fetch Virtual 5K Challenge | 19:55 | 75.14 | 5km |
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 | Fetch Virtual 5K Challenge | 20:04 | 74.58 | 5km |
1 Sep | September Virtual Mile | 6:14 | 70.53 | 1mi |
1 Aug | August Virtual Mile | 6:15 | 70.34 | 1mi |
1 Aug | Fetch Virtual 5K Challenge | 19:48 | 75.59 | 5km |
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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 34 | 26 | 17 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 77 |
2024 | 207 | 91 | 88 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 386 |
2023 | 35 | 48 | 32 | 30 | 37 | 26 | 17 | 21 | 35 | 30 | 14 | 11 | 335 |
2023 | 201 | 193 | 212 | 107 | 200 | 169 | 127 | 184 | 159 | 172 | 129 | 153 | 2005 |
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 |
Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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Nice recovery run to HR. Just under a mile z1 warm up then most of rest of run z2.
Legs felt good and enjoyed run Better weather than for this mornings run Split Summary === Zone 1 1) 0.94mi - 7:47(8:14/mi) 131/141bpm [1079b/mi] 83cal 7.28/7.89mph Zone 2 2) 1mi - 7:39(7:39/mi) 148/156bpm [1132b/mi] 95cal 7.85/8.27mph 3) 1mi - 7:34(7:34/mi) 153/157bpm [1159b/mi] 95cal 7.92/8.27mph 4) 1mi - 8:11(8:11/mi) 157/162bpm [1286b/mi] 106cal 7.33/7.99mph 5) 1mi - 8:24(8:24/mi) 154/159bpm [1295b/mi] 105cal 7.14/8.33mph 6) 0.06mi - 29(7:34/mi) 155/156bpm [1174b/mi] 5cal 7.92/8.06mph Warm down 7) 0.12mi - 1:00(8:32/mi) 148/155bpm [1264b/mi] 11cal 7.03/8.06mph
Very easy run calling at chemist for my meds on the way. Small amount of easy off road that had lots of standing water.
Split Summary === 1) 1mi - 9:04(9:04/mi) 126/134bpm [1142b/mi] 92cal 6.62/8.27mph 2) 1mi - 9:15(9:15/mi) 136/142bpm [1257b/mi] 103cal 6.49/6.97mph 3) 1mi - 9:24(9:24/mi) 133/138bpm [1251b/mi] 94cal 6.38/6.82mph 4) 0.22mi - 2:11(10:06/mi) 138/145bpm [1393b/mi] 22cal 5.94/6.41mph 21st Feb 2024, 12:12pm
Velociraptor wrote: Well done :)21st Feb 2024, 12:24pm
riggys99 wrote: Thanks21st Feb 2024, 1:14pm
Bowman 🇸🇪 wrote: 👍🏃♂️21st Feb 2024, 1:57pm
riggys99 wrote: Thankyou Add a comment
Split Summary
=== 1) 0.19mi - 7:29(40:20/mi) 81/95bpm [3267b/mi] 28cal 24/59rpm 1.49/13.32mph Add a comment
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Split Summary
=== 1) 0.6km - 10:58(18:09/km) 79/99bpm [1434b/km] 54cal 34/87rpm 3.3/9kmph Add a comment
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Split Summary
=== 1) 1km - 20:59(20:59/km) 68/98bpm [1426b/km] 71cal 26/120rpm 2.86/10.88kmph 2) 0km - 3(22:30/km) 89/90bpm [2003b/km] 2.66/0kmph Add a comment
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Split Summary
=== 1) 1km - 34:55(34:55/km) 99/116bpm [3457b/km] 160cal 10/88rpm 1.72/75.65kmph 2) 1km - 27:43(27:43/km) 90/111bpm [2495b/km] 96cal 14/88rpm 2.16/15.35kmph 3) 0.02km - 4(3:21/km) 82/83bpm [275b/km] 17.9/14.41kmph Add a comment
Very cold morning. Ran in shorts and t-shirt rather than a running vest. Hands still cold till around 2-3k. Set off slower than last month and maintained a more consistent pace throughout the race even been quicker on second lap than first. Ran with one bloke from about 3k and managed to pull away on second time up hill. Dropped stride length and increased cadence on hill.
Pleased with run. Ran in cheap decathlon trainers rather than race shoes. Around 57 seconds quicker than last month. Comparing jan with feb 2024 In jan I reached 5k (1 lap) in 20:35 this month it was 21:14 (39 seconds slower than jan 24). The second lap I did in 22:38 in jan and 21:02 in feb (1 min and 36 seconds quicker. ) Split Summary === 1) 1km - 4:18(4:18/km) 146/157bpm [627b/km] 52cal 13.97/14.98kmph 2) 1km - 4:17(4:17/km) 156/158bpm [667b/km] 56cal 14.03/14.54kmph 3) 1km - 4:31(4:31/km) 162/165bpm [732b/km] 61cal 13.28/13.94kmph 4) 1km - 4:01(4:01/km) 164/166bpm [658b/km] 54cal 14.96/15.82kmph 5) 1km - 4:09(4:09/km) 165/167bpm [684b/km] 56cal 14.48/15.42kmph 6) 1km - 4:17(4:17/km) 166/168bpm [711b/km] 58cal 14.02/14.81kmph 7) 1km - 4:13(4:13/km) 166/169bpm [701b/km] 58cal 14.21/15.58kmph 8) 1km - 4:27(4:27/km) 168/171bpm [749b/km] 62cal 13.46/14.18kmph 9) 1km - 4:01(4:01/km) 168/170bpm [674b/km] 56cal 14.95/15.82kmph 10) 1km - 4:03(4:03/km) 169/172bpm [684b/km] 57cal 14.82/15.38kmph 25th Feb 2024, 1:47pm
Bowman 🇸🇪 wrote: Interesting stats, maybe there’s something to the negative split :) well run!25th Feb 2024, 1:53pm
riggys99 wrote: Thanks. Maybe it’s what the experts say. 25th Feb 2024, 6:36pm
tipsku wrote: That's an impressive 10k race, very well paced!25th Feb 2024, 6:58pm
Velociraptor wrote: Good work :)25th Feb 2024, 8:03pm
Mark J 🇳🇿 wrote: Great racing and pacing. :)25th Feb 2024, 8:24pm
riggys99 wrote: Thanks happy with the pacing and how I approached the run. Hopefully sub 42 next month 25th Feb 2024, 8:36pm
Sombrero wrote: Nicely done. I was working this morning so wasn't able to make it. 25th Feb 2024, 9:14pm
riggys99 wrote: Thanks I should be there in March Add a comment
Split Summary
=== 1) 0.33km - 1:49(5:29/km) 128/144bpm [702b/km] 17cal 10.93/11.96kmph Add a comment
Split Summary
=== 1) 0.65km - 11:54(18:12/km) 80/96bpm [1455b/km] 43cal 32/61rpm 3.3/5.07kmph Add a comment
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Split Summary
=== 1) 0.25mi - 11:08(44:11/mi) 72/88bpm [3181b/mi] 30cal 16/73rpm 1.36/11.44mph Add a comment
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Nice recovery run
First run since Sundays Trust 10k and legs felt good. Split Summary === Z1 warmup 1) 0.54mi - 5:00(9:12/mi) 127/138bpm [1169b/mi] 50cal 6.52/7.41mph Zone 2 2) 1mi - 8:35(8:35/mi) 139/151bpm [1192b/mi] 99cal 7/7.83mph 3) 1mi - 7:43(7:43/mi) 142/151bpm [1096b/mi] 88cal 7.78/8.54mph 4) 1mi - 7:41(7:41/mi) 150/154bpm [1152b/mi] 97cal 7.81/8.35mph 5) 1mi - 8:13(8:13/mi) 151/156bpm [1241b/mi] 103cal 7.3/7.83mph 6) 1mi - 7:59(7:59/mi) 147/153bpm [1173b/mi] 91cal 7.52/8.27mph 7) 0.73mi - 5:58(8:09/mi) 152/159bpm [1240b/mi] 73cal 7.36/7.64mph Cool down 8) 0.46mi - 4:12(9:14/mi) 138/152bpm [1274b/mi] 35cal 6.5/7.45mph Add a comment
Split Summary
=== 1) 0.47mi - 11:48(25:09/mi) 74/124bpm [1862b/mi] 48cal 33/93rpm 2.38/8.08mph Add a comment
Split Summary
=== 1) 0.43mi - 18:58(44:39/mi) 60/72bpm [2679b/mi] 50cal 17/79rpm 1.34/9.18mph Add a comment
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Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Ran to HR
Approx 1k z1 then up to 10k point z2 last 2.2k z3 including 2 uphills. Pleased with fast finish maintained a constant effort on hills. Bit of a breeze across fields after last hill meant it felt like it to longer to recover from hill whilst maintaining effort. Split Summary === Z1 1) 0.9km - 5:00(5:32/km) 123/138bpm [681b/km] 49cal 10.84/11.49kmph Z2 2) 1km - 4:56(4:56/km) 143/149bpm [705b/km] 61cal 12.17/13.13kmph 3) 1km - 5:04(5:04/km) 149/154bpm [754b/km] 64cal 11.86/12.06kmph 4) 1km - 4:35(4:35/km) 145/155bpm [664b/km] 56cal 13.1/13.6kmph 5) 1km - 5:00(5:00/km) 145/157bpm [725b/km] 59cal 12.01/13.37kmph 6) 1km - 5:19(5:19/km) 153/157bpm [813b/km] 68cal 11.3/13.57kmph 7) 1km - 4:55(4:55/km) 152/158bpm [747b/km] 62cal 12.21/13.91kmph 8) 1km - 4:51(4:51/km) 153/156bpm [742b/km] 61cal 12.36/12.8kmph 9) 1km - 5:13(5:13/km) 151/159bpm [789b/km] 63cal 11.48/12.63kmph 10) 1km - 4:41(4:41/km) 147/151bpm [687b/km] 52cal 12.83/13.44kmph 11) 0.11km - 30(4:46/km) 148/150bpm [705b/km] 5cal 12.6/13.33kmph Z3 12) 1km - 4:33(4:33/km) 161/167bpm [731b/km] 61cal 13.21/14.08kmph 13) 1km - 4:33(4:33/km) 168/172bpm [764b/km] 64cal 13.2/13.64kmph 14) 0.21km - 57(4:25/km) 161/165bpm [710b/km] 12cal 13.6/13.74kmph 28th Feb 2024, 8:40pm
Velociraptor wrote: Well done :)28th Feb 2024, 9:01pm
riggys99 wrote: Thanks 28th Feb 2024, 10:15pm
Mark J 🇳🇿 wrote: Nice tempo session that.28th Feb 2024, 10:17pm
riggys99 wrote: Thanks 29th Feb 2024, 6:46am
Bowman 🇸🇪 wrote: Well run, speedy bits!29th Feb 2024, 7:01am
riggys99 wrote: Thankyou Add a comment
Split Summary
=== 1) 1.61km - 35:08(21:50/km) 85/112bpm [1856b/km] 134cal 25/64rpm 2.75/12.77kmph 2) 1.61km - 30:20(18:51/km) 82/101bpm [1545b/km] 113cal 33/78rpm 3.18/5.88kmph 3) 0.32km - 4:56(15:12/km) 83/91bpm [1262b/km] 22cal 42/56rpm 3.95/4.6kmph Add a comment
Split Summary
=== 1) 0.64mi - 28:19(44:33/mi) 74/91bpm [3296b/mi] 94cal 19/112rpm 1.35/6.97mph Add a comment
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Ran to HR
Nice recovery run. Just after eating pie and chips for tea Legs felt good Nice easy off road mainly Split Summary === Warm up z1 1) 1km - 5:13(5:13/km) 130/140bpm [679b/km] 55cal 11.49/13.37kmph Z2 2) 1km - 5:17(5:17/km) 144/157bpm [760b/km] 64cal 11.37/13.2kmph 3) 1km - 4:44(4:44/km) 149/155bpm [705b/km] 60cal 12.68/13.64kmph 4) 1km - 4:58(4:58/km) 151/156bpm [749b/km] 64cal 12.1/13.67kmph 5) 0.5km - 2:33(5:04/km) 152/158bpm [771b/km] 32cal 11.83/12.39kmph Cool down 6) 0.62km - 3:29(5:35/km) 144/159bpm [805b/km] 39cal 10.74/12.16kmph
Split Summary
=== 1) 1km - 24:34(24:34/km) 76/91bpm [1868b/km] 80cal 22/79rpm 2.44/8.8kmph 2) 0.09km - 2:12(25:33/km) 79/85bpm [2019b/km] 8cal 13/70rpm 2.35/4.8kmph Add a comment
Split Summary
=== 1) 0.63km - 10:40(16:51/km) 90/104bpm [1517b/km] 47cal 35/85rpm 3.56/29.12kmph Add a comment
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Bit short of time between tea and leaving for work.
80/20 speed play session 7 x (1 min zone 4, 2 mins z1) Did zone 4 to pace and recovery to feel. Found recovery to long so cut it down a bit Next time will recover to HR Felt good when I got going all efforts in desired range Split Summary === Warm up 1) 1km - 5:34(5:34/km) 132/144bpm [735b/km] 63cal 10.77/11.49kmph 2) 0.34km - 1:50(5:25/km) 132/138bpm [716b/km] 20cal 11.06/11.66kmph Interval 1 3) 0.25km - 1:00(4:00/km) 143/153bpm [573b/km] 12cal 14.98/14.41kmph Recovery 4) 0.31km - 2:00(6:30/km) 145/159bpm [942b/km] 25cal 9.24/14.54kmph Interval 2 5) 0.24km - 1:00(4:05/km) 135/143bpm [552b/km] 11cal 14.67/14.14kmph Recovery 6) 0.3km - 1:47(5:52/km) 146/150bpm [856b/km] 23cal 10.23/14.01kmph Interval 3 7) 0.25km - 1:00(4:04/km) 149/154bpm [606b/km] 13cal 14.76/15.52kmph Recovery 8) 0.33km - 2:00(5:59/km) 148/156bpm [885b/km] 26cal 10.03/14.88kmph Interval 4 9) 0.27km - 1:00(3:44/km) 148/156bpm [552b/km] 13cal 16.08/16.83kmph Recovery 10) 0.33km - 2:00(6:04/km) 148/157bpm [898b/km] 26cal 9.89/16.29kmph Interval 5 11) 0.27km - 1:00(3:40/km) 151/155bpm [555b/km] 13cal 16.33/18.1kmph Recovery 12) 0.13km - 43(5:41/km) 155/159bpm [880b/km] 9cal 10.57/16.16kmph Interval 6 13) 0.27km - 1:00(3:40/km) 160/166bpm [587b/km] 14cal 16.35/17.37kmph Re 14) 0.09km - 42(7:24/km) 158/163bpm [1170b/km] 9cal 8.1/15.92kmph Interval 7 15) 0.27km - 1:00(3:45/km) 159/165bpm [596b/km] 14cal 16.01/16.23kmph Cool down 16) 0.15km - 1:04(7:14/km) 159/166bpm [1149b/km] 15cal 8.3/16.09kmph 17) 1km - 6:11(6:11/km) 141/151bpm [871b/km] 68cal 9.71/10.52kmph 18) 0.76km - 4:33(6:02/km) 138/145bpm [832b/km] 45cal 9.95/10.71kmph
Split Summary
=== 1) 0.62km - 15:33(24:59/km) 63/78bpm [1573b/km] 42cal 18/78rpm 2.4/5.78kmph Add a comment
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Easy mainly gentle off road
Legs felt good after yesterdays interval session and feel good for tomorrow’s long run Couple of quite cold showers during run Split Summary === 1) 0.62mi - 5:59(9:38/mi) 109/121bpm [1050b/mi] 48cal 6.23/6.53mph 2) 0.62mi - 6:58(11:13/mi) 124/135bpm [1392b/mi] 69cal 5.35/6.41mph 3) 0.62mi - 6:25(10:19/mi) 119/128bpm [1227b/mi] 56cal 5.82/6.62mph 4) 0.62mi - 6:06(9:49/mi) 126/137bpm [1238b/mi] 58cal 6.11/6.85mph 5) 0.62mi - 5:58(9:36/mi) 133/141bpm [1276b/mi] 63cal 6.25/6.85mph 6) 0.62mi - 5:58(9:35/mi) 128/136bpm [1228b/mi] 55cal 6.26/6.8mph 7) 0.62mi - 5:54(9:29/mi) 127/133bpm [1205b/mi] 55cal 6.32/6.74mph 8) 0.62mi - 6:02(9:42/mi) 122/129bpm [1183b/mi] 50cal 6.19/6.72mph 9) 0.62mi - 6:38(10:41/mi) 128/136bpm [1368b/mi] 59cal 5.61/6.64mph 10) 0.21mi - 2:01(9:42/mi) 123/134bpm [1193b/mi] 17cal 6.19/6.51mph 2nd Mar 2024, 6:15pm
Velociraptor wrote: Well done :)2nd Mar 2024, 6:25pm
Bowman 🇸🇪 wrote: Well run Add a comment
Split Summary
=== 1) 0.62mi - 31:15(50:18/mi) 64/98bpm [3220b/mi] 84cal 17/79rpm 1.19/7.31mph 2) 0.34mi - 13:40(40:15/mi) 63/70bpm [2536b/mi] 39cal 19/80rpm 1.49/3.11mph Add a comment
Split Summary
=== 1) 0.41km - 9:45(23:32/km) 68/82bpm [1600b/km] 40cal 23/75rpm 2.55/5.81kmph Add a comment
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Ran to HR
1k z1 19k z2 1k cool down Nice long run Legs felt good Split Summary === Z1 1) 1km - 5:35(5:35/km) 123/134bpm [687b/km] 55cal 10.75/11.46kmph Z2 2) 1km - 5:00(5:00/km) 140/145bpm [701b/km] 61cal 11.99/13.1kmph 3) 1km - 5:02(5:02/km) 146/151bpm [734b/km] 64cal 11.93/12.29kmph 4) 1km - 4:37(4:37/km) 143/153bpm [660b/km] 55cal 12.99/14.08kmph 5) 1km - 4:32(4:32/km) 143/149bpm [649b/km] 54cal 13.22/13.94kmph 6) 1km - 4:42(4:42/km) 148/154bpm [696b/km] 59cal 12.75/13.5kmph 7) 1km - 4:51(4:51/km) 141/150bpm [684b/km] 52cal 12.38/12.8kmph 8) 1km - 4:41(4:41/km) 151/154bpm [706b/km] 60cal 12.83/13.27kmph 9) 1km - 4:43(4:43/km) 152/156bpm [717b/km] 61cal 12.72/12.83kmph 10) 1km - 4:42(4:42/km) 151/156bpm [710b/km] 59cal 12.77/13.17kmph 11) 1km - 4:49(4:49/km) 152/155bpm [731b/km] 60cal 12.47/13.07kmph 12) 1km - 4:46(4:46/km) 149/156bpm [710b/km] 55cal 12.58/12.9kmph 13) 1km - 4:41(4:41/km) 151/156bpm [707b/km] 55cal 12.82/13.1kmph 14) 1km - 4:40(4:40/km) 155/160bpm [724b/km] 60cal 12.84/13.64kmph 15) 1km - 4:44(4:44/km) 152/159bpm [720b/km] 57cal 12.66/13.2kmph 16) 1km - 6:24(6:24/km) 147/154bpm [941b/km] 65cal 9.37/12.77kmph 17) 1km - 5:14(5:14/km) 147/155bpm [770b/km] 50cal 11.45/12.09kmph 18) 1km - 5:17(5:17/km) 152/157bpm [803b/km] 60cal 11.36/12.39kmph 19) 1km - 5:01(5:01/km) 144/147bpm [721b/km] 35cal 11.98/12.6kmph 20) 1km - 5:02(5:02/km) 150/154bpm [754b/km] 51cal 11.94/12.5kmph 21) 0km - 1(4:46/km) 149/149bpm [711b/km] 12.59/12.23kmph Cool down 22) 1km - 6:23(6:23/km) 140/151bpm [894b/km] 41cal 9.4/12.23kmph 3rd Mar 2024, 5:54pm
Velociraptor wrote: Excellent :)3rd Mar 2024, 6:02pm
riggys99 wrote: Thanks 3rd Mar 2024, 6:02pm
Bowman 🇸🇪 wrote: Stellar LR, good job!3rd Mar 2024, 6:03pm
riggys99 wrote: Thank you felt good 3rd Mar 2024, 8:49pm
Sombrero wrote: Nice running.3rd Mar 2024, 9:03pm
Mark J 🇳🇿 wrote: Great HR controlled run.3rd Mar 2024, 9:34pm
riggys99 wrote: Thankyou Add a comment
Split Summary
=== 1) 0.62mi - 22:20(35:56/mi) 70/112bpm [2516b/mi] 70cal 22/79rpm 1.67/13.63mph 2) 0.62mi - 27:23(44:04/mi) 71/87bpm [3129b/mi] 81cal 19/80rpm 1.36/4.42mph 3) 0.62mi - 23:33(37:54/mi) 71/83bpm [2691b/mi] 75cal 22/78rpm 1.58/3.72mph 4) 0.41mi - 18:46(45:54/mi) 71/82bpm [3258b/mi] 52cal 18/80rpm 1.31/3.55mph Add a comment
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Split Summary
=== 1) 0.97km - 40:30(41:40/km) 71/94bpm [2959b/km] 106cal 13/73rpm 1.44/5.98kmph Add a comment
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Run to HR
1k z1 4K z2 3k z3 Shorter run than last weeks tempo run to fit it in between tea and work. Longer z3 than last week Part of z3 uphill on same section as last week and quicker than last week. Legs felt good Split Summary === 1) 0.86km - 5:00(5:51/km) 123/135bpm [719b/km] 50cal 10.27/10.65kmph 2) 1km - 5:04(5:04/km) 141/149bpm [713b/km] 62cal 11.86/12.26kmph 3) 1km - 5:04(5:04/km) 146/150bpm [739b/km] 66cal 11.85/12.5kmph 4) 1km - 5:02(5:02/km) 147/151bpm [739b/km] 64cal 11.93/12.6kmph 5) 1km - 4:54(4:54/km) 153/157bpm [749b/km] 65cal 12.25/12.73kmph 6) 0.02km - 5(5:43/km) 155/155bpm [886b/km] 10.49/11.46kmph 7) 1km - 4:07(4:07/km) 161/164bpm [664b/km] 58cal 14.55/14.98kmph 8) 1km - 4:19(4:19/km) 165/170bpm [713b/km] 62cal 13.89/14.88kmph 9) 1km - 4:18(4:18/km) 169/173bpm [726b/km] 64cal 13.98/14.95kmph 10) 0.13km - 37(4:40/km) 160/171bpm [746b/km] 8cal 12.87/14.88kmph
Split Summary
=== 1) 0.46km - 12:20(26:42/km) 80/93bpm [2136b/km] 42cal 15/79rpm 2.25/7.52kmph Add a comment
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Wed 6th Mar
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Thu 7th Mar
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Fri 8th Mar
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Sat 9th Mar
Mar 9
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Sun 10th Mar
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Mon 11th Mar
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Tue 12th Mar
Mar 12
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Nice mainly easy off road recovery run to HR
First 1k in zone 1 1k to 4.5K in zone 2 4.5k to finish cool down Legs felt good after yesterday’s tempo run Nice to get a run after tea and before work in daylight Lots of skylarks singing on fields Split Summary === 1) 1km - 5:27(5:27/km) 127/137bpm [692b/km] 58cal 11.01/12.33kmph 2) 1km - 5:00(5:00/km) 141/152bpm [706b/km] 62cal 11.98/13.44kmph 3) 1km - 4:40(4:40/km) 138/152bpm [643b/km] 53cal 12.87/13.71kmph 4) 1km - 4:38(4:38/km) 150/153bpm [696b/km] 62cal 12.93/13.64kmph 5) 0.51km - 2:27(4:50/km) 149/155bpm [721b/km] 31cal 12.39/12.5kmph 6) 0.75km - 4:22(5:49/km) 134/157bpm [779b/km] 42cal 10.32/12.29kmph
Split Summary
=== 1) 0.32mi - 13:54(44:02/mi) 77/96bpm [3390b/mi] 49cal 19/80rpm 1.36/8.56mph Add a comment
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Headtorch run mostly easy off road
Warm up then 7 x 1 min in zone 4 (using pace as guide) with up to 2 mins recovery allowed. Did recovery to HR/feel rather than time. Some intervals on slight incline and all easy off road Felt ok especially after leg’s remembered what z4 is. Mixture of z2/z1 warm down run home Warm up 1) 1km - 6:02(6:02/km) 117/148bpm [706b/km] 56cal 9.94/11.25kmph 2) 0.85km - 5:15(6:09/km) 147/162bpm [904b/km] 66cal 9.76/10.55kmph Interval 1 3) 0.25km - 1:00(4:03/km) 139/154bpm [562b/km] 11cal 14.84/15.18kmph 4) 0.16km - 1:04(6:35/km) 148/155bpm [974b/km] 13cal 9.12/14.98kmph Interval 2 5) 0.26km - 1:00(3:54/km) 152/157bpm [593b/km] 13cal 15.38/16.12kmph 6) 0.26km - 1:36(6:05/km) 148/160bpm [901b/km] 21cal 9.85/15.52kmph Interval 3 7) 0.26km - 1:00(3:50/km) 154/162bpm [589b/km] 13cal 15.69/17.84kmph 8) 0.17km - 1:14(7:16/km) 149/162bpm [1083b/km] 16cal 8.25/15.99kmph Interval 4 9) 0.25km - 1:00(3:58/km) 155/164bpm [615b/km] 13cal 15.12/16.79kmph 10) 0.05km - 35(10:56/km) 160/165bpm [1750b/km] 8cal 5.49/15.18kmph Interval 5 11) 0.26km - 1:00(3:48/km) 159/165bpm [603b/km] 14cal 15.82/16.23kmph 12) 0.15km - 1:12(7:48/km) 151/165bpm [1179b/km] 15cal 7.69/16.09kmph Interval 6 13) 0.26km - 1:00(3:54/km) 155/163bpm [604b/km] 13cal 15.4/17.2kmph 14) 0.18km - 1:19(7:19/km) 150/164bpm [1097b/km] 16cal 8.2/15.48kmph Interval 7 15) 0.27km - 1:00(3:42/km) 155/165bpm [574b/km] 13cal 16.2/17.06kmph 16) 0.29km - 2:00(6:53/km) 148/166bpm [1019b/km] 24cal 8.72/16.83kmph Cool down 17) 1km - 5:46(5:46/km) 145/152bpm [836b/km] 69cal 10.41/12.29kmph 18) 1km - 5:18(5:18/km) 147/152bpm [779b/km] 64cal 11.33/11.72kmph 19) 1km - 5:39(5:39/km) 146/154bpm [825b/km] 66cal 10.61/11.92kmph 20) 1km - 5:31(5:31/km) 146/152bpm [805b/km] 63cal 10.89/11.66kmph 21) 0.23km - 1:28(6:19/km) 140/145bpm [883b/km] 13cal 9.51/11.62kmph 7th Mar 2024, 9:08pm
Velociraptor wrote: Well done :)7th Mar 2024, 9:39pm
riggys99 wrote: Thanks8th Mar 2024, 4:08am
Bowman 🇸🇪 wrote: Nice intervals!8th Mar 2024, 6:29am
riggys99 wrote: Thanks mate Add a comment
1) 1km - 22:53(22:53/km) 69/104bpm [1579b/km] 79cal 24/87rpm 2.62/15.15kmph
2) 0km - 4(25:13/km) 67/68bpm [1689b/km] 2.38/0kmph Add a comment
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1) 1km - 15:18(15:18/km) 67/101bpm [1025b/km] 35cal 40/60rpm 3.92/22.37kmph
2) 0.19km - 4:04(21:23/km) 74/80bpm [1582b/km] 9cal 26/64rpm 2.8/4.8kmph Add a comment
1) 0.87km - 13:47(15:46/km) 82/95bpm [1292b/km] 59cal 39/68rpm 3.81/6.48kmph
Add a comment
1) 0.69km - 18:02(26:14/km) 83/101bpm [2177b/km] 70cal 21/73rpm 2.29/19.95kmph
Add a comment
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Longish first run of the van season back at the van
High tide meant beach running a bit more limited than what i would have liked and prom was a bit busy Lovely to be back though 1) 1km - 6:01(6:01/km) 116/130bpm [697b/km] 55cal 9.98/12.06kmph 2) 1km - 5:24(5:24/km) 138/143bpm [744b/km] 64cal 11.12/12.77kmph 3) 1km - 5:11(5:11/km) 138/147bpm [714b/km] 62cal 11.59/13.4kmph 4) 1km - 5:50(5:50/km) 140/148bpm [817b/km] 66cal 10.28/11.15kmph 5) 1km - 5:44(5:44/km) 137/144bpm [785b/km] 61cal 10.47/11.42kmph 6) 1km - 5:37(5:37/km) 140/145bpm [786b/km] 63cal 10.68/12.5kmph 7) 1km - 4:53(4:53/km) 137/143bpm [669b/km] 50cal 12.29/12.9kmph 8) 1km - 5:47(5:47/km) 131/145bpm [758b/km] 51cal 10.37/12.09kmph 9) 1km - 7:09(7:09/km) 123/142bpm [879b/km] 53cal 8.4/12.19kmph 10) 1km - 5:30(5:30/km) 130/137bpm [715b/km] 45cal 10.9/11.92kmph 11) 1km - 5:38(5:38/km) 136/144bpm [766b/km] 54cal 10.66/12.26kmph 12) 1km - 5:21(5:21/km) 135/140bpm [723b/km] 51cal 11.2/12.06kmph 13) 1km - 5:39(5:39/km) 138/146bpm [781b/km] 57cal 10.61/12.16kmph 14) 1km - 5:33(5:33/km) 135/141bpm [749b/km] 52cal 10.82/12.19kmph 15) 1km - 4:47(4:47/km) 145/148bpm [695b/km] 55cal 12.52/13.2kmph 16) 1km - 4:37(4:37/km) 149/153bpm [689b/km] 57cal 12.98/13.23kmph 17) 1km - 4:57(4:57/km) 146/158bpm [722b/km] 55cal 12.12/13.3kmph 18) 0.63km - 2:58(4:45/km) 151/154bpm [716b/km] 37cal 12.65/12.93kmph 19) 0.4km - 2:14(5:36/km) 138/153bpm [773b/km] 20cal 10.71/12.6kmph 9th Mar 2024, 5:40pm
Velociraptor wrote: Well done :)9th Mar 2024, 6:14pm
Bowman 🇸🇪 wrote: Looks like a nice route and run!9th Mar 2024, 10:04pm
riggys99 wrote: Thanks route would have been better if I had timed the tide right. High tide meant a lot of the beach was under water. The waves were even breaking onto the prom in cleethorpes but enjoy it Add a comment
1) 1km - 31:09(31:09/km) 71/90bpm [2211b/km] 87cal 14/79rpm 1.93/5.04kmph
2) 1km - 30:43(30:43/km) 71/87bpm [2180b/km] 87cal 14/79rpm 1.95/5.58kmph 3) 1km - 29:30(29:30/km) 67/88bpm [1977b/km] 76cal 16/80rpm 2.03/5.07kmph 4) 0.76km - 24:03(31:27/km) 69/88bpm [2170b/km] 67cal 16/79rpm 1.91/4.6kmph Add a comment
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Easy z1 run to HR
Legs felt a bit heavy and back ached a bit all day. Kept putting run off with the weather but in end weather was better than I thought when I got out. Legs and back felt better at end of run so happy with that Feel ready to start again next week 1) 1km - 5:46(5:46/km) 126/139bpm [726b/km] 59cal 10.41/20.49kmph 2) 1km - 5:31(5:31/km) 130/141bpm [718b/km] 57cal 10.86/11.79kmph 3) 1km - 5:40(5:40/km) 133/139bpm [754b/km] 61cal 10.58/11.08kmph 4) 1km - 5:20(5:20/km) 133/138bpm [710b/km] 54cal 11.24/11.66kmph 5) 1km - 5:57(5:57/km) 129/137bpm [766b/km] 54cal 10.1/11.46kmph 6) 1km - 6:07(6:07/km) 130/134bpm [795b/km] 54cal 9.81/10.71kmph 7) 0.12km - 39(5:35/km) 127/129bpm [708b/km] 5cal 10.76/10.88kmph Add a comment
1) 0.75km - 23:01(30:38/km) 67/90bpm [2052b/km] 62cal 12/80rpm 1.96/5.24kmph
Add a comment
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1) 0.62km - 9:13(14:50/km) 73/98bpm [1083b/km] 30cal 41/63rpm 4.04/8.5kmph
Add a comment
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1) 1km - 6:52(6:52/km) 136/144bpm [933b/km] 80cal 8.75/9.34kmph
2) 1km - 6:34(6:34/km) 138/144bpm [907b/km] 77cal 9.13/10.08kmph 3) 1km - 6:58(6:59/km) 136/143bpm [950b/km] 75cal 8.59/10.31kmph Add a comment
Virtual 5k ran in normal trainers not racers
Lost time from 1-3k (has turn around in) but picked up 3-5k Fairly pleased with run. Will try it next time in racers so if any difference between trainers 1) 1km - 3:56(3:56/km) 162/170bpm [638b/km] 55cal 15.23/17.33kmph 2) 1km - 4:06(4:06/km) 169/170bpm [693b/km] 60cal 14.63/14.81kmph 3) 0.5km - 2:02(4:05/km) 169/170bpm [690b/km] 30cal 14.7/14.85kmph 4) 1km - 4:07(4:07/km) 169/171bpm [695b/km] 60cal 14.59/15.48kmph 5) 1km - 3:57(3:57/km) 171/173bpm [675b/km] 59cal 15.21/15.45kmph 6) 0.51km - 1:59(3:53/km) 174/177bpm [677b/km] 30cal 15.42/15.58kmph 7) 0.01km - 2(3:37/km) 178/178bpm [645b/km] 16.56/15.48kmph 12th Mar 2024, 4:35pm
Velociraptor wrote: Well done :)12th Mar 2024, 5:13pm
riggys99 wrote: Thanks 12th Mar 2024, 5:26pm
Bowman 🇸🇪 wrote: A negative split too, impressive.
Do you have a running track to try sometime to get rid of the twists and climbs ? That would surely put you under 20min easy.
Great virtual 5k!
12th Mar 2024, 5:28pm
Sombrero wrote: Speedy! Nice running 12th Mar 2024, 5:43pm
riggys99 wrote: Thanks both.
There is an amphitheater on the pit that’s around 0.25 miles per lap on a fairly decent gravel track as long as it’s not rained heavy. Will do the virtual mile on there 12th Mar 2024, 5:52pm
Bowman 🇸🇪 wrote: Sounds promising for a good try! Add a comment
1) 1km - 5:46(5:46/km) 122/134bpm [704b/km] 57cal 10.4/11.52kmph
2) 1km - 6:08(6:08/km) 131/142bpm [803b/km] 66cal 9.78/11.89kmph 3) 1km - 5:33(5:33/km) 132/139bpm [733b/km] 60cal 10.8/11.15kmph 4) 1km - 5:29(5:29/km) 132/145bpm [723b/km] 58cal 10.95/13.47kmph 5) 0.01km - 1(2:35/km) 124/124bpm [320b/km] 23.26/11.59kmph Add a comment
1) 0.92km - 41:19(44:56/km) 69/83bpm [3101b/km] 102cal 11/80rpm 1.34/7.96kmph
Add a comment
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Wed 13th Mar
Mar 13
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Thu 14th Mar
Mar 14
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Fri 15th Mar
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Sat 16th Mar
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Sun 17th Mar
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Mon 18th Mar
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Tue 19th Mar
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Nice easy run
Legs felt better as run went on after yesterdays virtual 5k 1) 1km - 6:11(6:11/km) 117/127bpm [724b/km] 59cal 9.7/10.28kmph 2) 1km - 5:56(5:56/km) 126/133bpm [748b/km] 63cal 10.11/10.55kmph 3) 1km - 6:06(6:06/km) 132/138bpm [805b/km] 68cal 9.83/10.58kmph 4) 1km - 5:29(5:29/km) 126/134bpm [691b/km] 52cal 10.94/11.42kmph 5) 1km - 6:11(6:11/km) 127/135bpm [785b/km] 60cal 9.71/11.22kmph 6) 1km - 6:06(6:06/km) 134/143bpm [817b/km] 63cal 9.84/11.39kmph 7) 1km - 6:16(6:16/km) 131/142bpm [821b/km] 60cal 9.57/11.05kmph 8) 1km - 5:57(5:57/km) 131/135bpm [780b/km] 55cal 10.08/10.95kmph 9) 1km - 5:51(5:51/km) 132/139bpm [772b/km] 55cal 10.26/11.02kmph 10) 1km - 5:48(5:48/km) 133/140bpm [771b/km] 54cal 10.35/10.68kmph 11) 1km - 6:00(6:00/km) 125/132bpm [749b/km] 43cal 10.01/11.22kmph 12) 1km - 6:09(6:09/km) 130/137bpm [800b/km] 52cal 9.75/11.02kmph 13) 1km - 5:51(5:51/km) 129/139bpm [755b/km] 46cal 10.25/11.69kmph 14) 0.02km - 8(5:44/km) 130/130bpm [746b/km] 1cal 10.46/9.57kmph
1) 1km - 18:54(18:54/km) 84/109bpm [1588b/km] 75cal 30/62rpm 3.18/26.43kmph
2) 1km - 21:06(21:06/km) 82/95bpm [1730b/km] 79cal 27/60rpm 2.84/5kmph 3) 1km - 18:30(18:30/km) 85/104bpm [1572b/km] 70cal 35/57rpm 3.24/4.64kmph 4) 0.36km - 6:44(18:38/km) 88/95bpm [1639b/km] 30cal 33/79rpm 3.22/5.1kmph Add a comment
1) 0.99km - 19:03(19:14/km) 83/103bpm [1597b/km] 75cal 30/59rpm 3.12/28.75kmph
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1) 1mi - 9:18(9:18/mi) 136/143bpm [1265b/mi] 107cal 6.45/24.96mph
2) 1mi - 9:37(9:37/mi) 139/145bpm [1336b/mi] 111cal 6.24/7.08mph 3) 1mi - 9:19(9:19/mi) 135/144bpm [1259b/mi] 97cal 6.44/7.16mph 4) 1mi - 9:48(9:48/mi) 136/147bpm [1332b/mi] 99cal 6.12/6.64mph 5) 0.04mi - 25(10:53/mi) 128/130bpm [1392b/mi] 3cal 5.52/5.72mph Add a comment
Virtual mile
Out and back course as where I planned on doing it would have made it a mile swim. Nice evening despite the breeze and drizzle. Shorts and t-shirt weather especially during the mile. Slightly disappointed with time but may have another go later this month 1) 0.47mi - 3:03(6:29/mi) 158/167bpm [1024b/mi] 40cal 9.26/9.85mph 2) 0.54mi - 3:26(6:23/mi) 170/174bpm [1085b/mi] 50cal 9.4/9.46mph 14th Mar 2024, 7:58pm
Velociraptor wrote: A virtual mile? Excellent :)14th Mar 2024, 7:59pm
riggys99 wrote: Thanks your quicker than me only just run it 😁14th Mar 2024, 8:50pm
Sombrero wrote: Nicely done!14th Mar 2024, 8:52pm
Bowman 🇸🇪 wrote: Nicely done. Happy with the result?14th Mar 2024, 10:46pm
riggys99 wrote: Slightly disappointed to be honest. Was dark and had headtorch on so maybe a bit cautious ? Thinking of going back to Easy Interval method way of training to see if I can get some zip back in legs. 80/20 doesn’t seem to be doing that for me at moment 15th Mar 2024, 4:59am
Bowman 🇸🇪 wrote: Well the dark and not completely flat doesn’t help. Find a better stretch of road and some daylight and go again!
One have to be able to jus let the legs go and not be careful.
16th Mar 2024, 11:07am
tipsku wrote: Well done, that's a great time in the dark. I tend to be more cautious16th Mar 2024, 11:33am
riggys99 wrote: Yes especially as I am about due a tumble 🤕16th Mar 2024, 5:46pm
Sombrero wrote: Defo do one on the flat in the daylight! Would be interesting to see how much you knock off this time.16th Mar 2024, 11:22pm
riggys99 wrote: Yes thinking maybe on the meridian pathway at cleethorpes next time I am at the van. Just a case of making sure it’s not to busy Add a comment
1) 1mi - 9:50(9:50/mi) 129/139bpm [1269b/mi] 104cal 6.1/10.08mph
2) 1.2mi - 11:27(9:34/mi) 134/144bpm [1283b/mi] 125cal 6.27/6.93mph 3) 0.31mi - 2:55(9:31/mi) 133/140bpm [1265b/mi] 30cal 6.31/6.68mph Add a comment
1) 1km - 23:38(23:38/km) 77/91bpm [1820b/km] 85cal 25/79rpm 2.54/7.62kmph
2) 0.37km - 7:11(19:33/km) 82/95bpm [1603b/km] 30cal 31/56rpm 3.07/4.33kmph Add a comment
1) 0.36km - 12:55(35:46/km) 82/102bpm [2933b/km] 47cal 10/77rpm 1.68/5.24kmph
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1) 0.39mi - 13:06(34:02/mi) 87/112bpm [2961b/mi] 53cal 26/78rpm 1.76/39.47mph
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1) 0.25mi - 12:12(48:55/mi) 78/92bpm [3815b/mi] 45cal 18/76rpm 1.23/3.19mph
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Very easy low HR run
Had to change route near end as the path I wanted to run up had changed to a pond with birds swimming on it. 1) 1mi - 10:00(10:00/mi) 116/131bpm [1160b/mi] 89cal 6/6.76mph 2) 1mi - 10:02(10:02/mi) 124/128bpm [1243b/mi] 94cal 5.98/6.47mph 3) 1mi - 9:46(9:46/mi) 127/134bpm [1240b/mi] 90cal 6.14/6.53mph 4) 1mi - 10:05(10:05/mi) 124/130bpm [1251b/mi] 82cal 5.95/6.85mph 5) 1mi - 10:07(10:07/mi) 127/137bpm [1284b/mi] 87cal 5.93/6.87mph 6) 0.01mi - 5(8:56/mi) 137/139bpm [1225b/mi] 6.71/6.43mph 16th Mar 2024, 6:24pm
Velociraptor wrote: Well done :)16th Mar 2024, 6:33pm
riggys99 wrote: Thanks 16th Mar 2024, 6:38pm
Bowman 🇸🇪 wrote: Well run, hope the water runs a way soon :)16th Mar 2024, 6:56pm
riggys99 wrote: Thanks might be a bit yet before the ponds gone Add a comment
1) 1mi - 58:13(58:13/mi) 70/95bpm [4075b/mi] 155cal 10/79rpm 1.03/11.65mph
2) 0.01mi - 1:28(2:08:37/mi) 69/77bpm [8874b/mi] 2cal 1/55rpm 0.47/0mph Add a comment
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Another very easy low HR but with 5 x downhill strides and 5 x uphill strides (very gentle incline) and a few drills on the flat. Mainly on pit
1) 1mi - 10:58(10:58/mi) 118/130bpm [1293b/mi] 100cal 5.47/6.49mph 2) 1mi - 11:04(11:04/mi) 125/134bpm [1383b/mi] 104cal 5.42/5.93mph 3) 1mi - 9:05(9:05/mi) 130/150bpm [1181b/mi] 91cal 6.61/9.71mph 4) 1mi - 10:07(10:07/mi) 136/156bpm [1375b/mi] 104cal 5.93/9.83mph 5) 0.42mi - 4:48(11:25/mi) 128/137bpm [1460b/mi] 42cal 5.26/6.3mph 17th Mar 2024, 5:22pm
Bowman 🇸🇪 wrote: Sounds like a good session!17th Mar 2024, 5:32pm
Velociraptor wrote: Well done :)17th Mar 2024, 5:43pm
riggys99 wrote: Thanks Add a comment
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Mixed z1 z2 recovery run.
Mainly z2 Legs felt good 1) 1mi - 8:51(8:51/mi) 128/149bpm [1132b/mi] 94cal 6.78/7.43mph 2) 1mi - 8:57(8:57/mi) 145/155bpm [1297b/mi] 111cal 6.71/8.01mph 3) 1mi - 8:08(8:08/mi) 146/154bpm [1189b/mi] 101cal 7.37/7.85mph 4) 0.75mi - 6:49(9:02/mi) 148/155bpm [1336b/mi] 85cal 6.65/7.64mph
1) 0.22mi - 10:32(48:38/mi) 69/85bpm [3355b/mi] 34cal 18/78rpm 1.23/23.02mph
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