STATUS Nursing Plantar Fasciitis
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Races
9 -
Miles
2964 -
Miles
3 -
Miles
182 -
Miles
767 -
WAVA
68.31% -
5k
24:04 -
Half
1:59:05 -
Mara
4:45:09
About Me | |
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2022.
I was a late starter and began running very casually at 53. Ran my first Half Marathon at 59 and my first Marathon this year at 64! But still getting faster!! Show More...
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Random Q&A | See your Q&A |
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My parkrun |
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No parkrun selected |
Recent Training | |||
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19th Mar
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General | 1.1mi | 24:39 |
18th Mar
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General | 1.4mi | 34:44 |
18th Mar
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General | 0.7mi | 13:58 |
18th Mar
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General | 0.5mi | 12:54 |
17th Mar
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Race | 26.4mi | 4:47:43 |
Planned Races | |
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F’Laps | 6th Jul |
12 Month Benchmarks | Run | Bike |
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Mile | 7:42 | 3:48 |
5k | 25:36 | 12:54 |
5mi | 41:51 | 29:43 |
10k | 53:37 | 43:39 |
10mi | 1:33:33 | 1:20:51 |
Half | 2:02:15 | 2:38:39 |
20mi | 3:29:53 | 0 |
Mara | 4:45:09 | 0 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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This user has not joined in with any threads recently |
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 | 2022 | 2023 | 2024 | PB | WB |
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5km | 1 | 24:04 68.31 | 24:04
7:45/mi
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68.31 | ||
8.4km | 1 | 44:20 63.68 | 44:20
8:33/mi
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63.68 | ||
13.1mi | 4 | 1:59:05 62.15 | 2:03:10 60.70 | 1:59:05
9:05/mi
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62.15 | |
26.2mi | 3 | 5:22:44 48.09 | 4:56:54 52.79 | 4:45:09 55.52 | 4:45:09
10:53/mi
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55.52 |
Date | Planned Races | Distance | ||
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6 Jul | F’Laps Confirmed | 24hr | ||
2024 | Result | WAVA | Distance | |
17 Mar | Seoul Marathon PB | 4:45:09 | 55.52 | 26.2mi |
2023 | Result | WAVA | Distance | |
3 Dec | Angkor Wat International Half Marathon | 2:04:12 | 60.19 | 13.1mi |
19 Aug | Reykjavik Marathon SB | 4:56:54 | 52.79 | 26.2mi |
11 Jun | Phnom Penh Half Marathon SB | 2:03:10 | 60.70 | 13.1mi |
28 May | Phnom Penh - Paddy Field Half Marathon | 2:22:36 | 52.42 | 13.1mi |
8 Mar | Phnom Penh - Women's Day Run 2023 PB | 44:20 | 63.68 | 8.35km |
2022 | Result | WAVA | Distance | |
4 Dec | Angkor Wat International Half Marathon PB | 1:59:05 | 62.15 | 13.1mi |
6 Aug | Hove Promenade parkrun PB | 24:04 | 68.31 | 5km |
29 May | Edinburgh Marathon SB | 5:22:44 | 48.09 | 26.2mi |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2024 | 24 | 28 | 21 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 74 |
2024 | 177 | 153 | 58 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 388 |
2024 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 |
2023 | 14 | 23 | 24 | 33 | 42 | 45 | 52 | 65 | 72 | 21 | 12 | 13 | 415 |
2023 | 0.9 | 0.8 | 0.5 | 0.4 | 0.1 | 0 | 0 | 0 | 0 | 0 | 0.2 | 0 | 2.9 |
2023 | 26 | 49 | 100 | 101 | 117 | 110 | 133 | 83 | 67 | 82 | 99 | 132 | 1100 |
2023 | 0 | 0 | 0 | 0 | 0 | 21 | 5 | 10 | 40 | 10 | 0 | 0 | 87 |
2022 | 15 | 15 | 18 | 17 | 25 | 20 | 13 | 7 | 10 | 10 | 17 | 29 | 197 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0.1 |
2022 | 63 | 79 | 90 | 101 | 117 | 54 | 83 | 39 | 63 | 87 | 96 | 30 | 903 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 35 | 33 | 0 | 0 | 0 | 0 | 68 |
2021 | 0 | 0 | 1 | 8 | 10 | 8 | 7 | 12 | 10 | 2 | 7 | 17 | 82 |
2021 | 0 | 0 | 6 | 78 | 64 | 79 | 82 | 87 | 69 | 19 | 34 | 56 | 573 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 2 | 17 |
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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Split Summary
=== 1) 0.43km - 5:11(12:01/km) 101/121bpm [1214b/km] 38cal 52/84rpm Add a comment
Seoul Marathon Training Plan
Week 13/16 Long Slow Distance Run 11th Consecutive week of running at least a half marathon. Tapering now 🥵 Split Summary === 1) 1km - 7:10(7:10/km) 110/120bpm [788b/km] 66cal 2) 1km - 6:45(6:45/km) 117/121bpm [789b/km] 68cal 3) 1km - 6:48(6:48/km) 115/120bpm [782b/km] 66cal 4) 1km - 6:56(6:56/km) 116/121bpm [805b/km] 67cal 5) 1km - 6:49(6:49/km) 118/121bpm [805b/km] 66cal 6) 1km - 7:16(7:16/km) 111/120bpm [807b/km] 62cal 7) 1km - 7:27(7:27/km) 112/119bpm [834b/km] 65cal 8) 1km - 7:21(7:21/km) 110/118bpm [808b/km] 61cal 9) 1km - 7:05(7:05/km) 112/118bpm [793b/km] 61cal 10) 1km - 7:02(7:02/km) 117/124bpm [823b/km] 65cal 11) 1km - 6:51(6:51/km) 117/127bpm [801b/km] 62cal 12) 1km - 7:44(7:44/km) 113/122bpm [874b/km] 63cal 13) 1km - 7:10(7:10/km) 117/124bpm [839b/km] 61cal 14) 1km - 6:59(6:59/km) 116/127bpm [811b/km] 60cal 15) 1km - 7:04(7:04/km) 115/119bpm [813b/km] 58cal 16) 1km - 7:08(7:08/km) 114/120bpm [814b/km] 56cal 17) 1km - 7:07(7:07/km) 117/126bpm [832b/km] 60cal 18) 1km - 7:00(7:00/km) 117/126bpm [818b/km] 61cal 19) 1km - 6:40(6:40/km) 125/136bpm [834b/km] 67cal 20) 1km - 7:16(7:16/km) 117/136bpm [850b/km] 64cal 21) 1km - 7:06(7:06/km) 122/130bpm [867b/km] 64cal 22) 1km - 6:59(6:59/km) 126/137bpm [879b/km] 71cal 23) 1km - 7:09(7:09/km) 124/132bpm [886b/km] 66cal 24) 1km - 7:00(7:00/km) 122/129bpm [854b/km] 60cal 25) 1km - 7:20(7:20/km) 120/132bpm [880b/km] 61cal 26) 1km - 6:58(6:58/km) 127/134bpm [884b/km] 68cal 27) 1km - 7:05(7:05/km) 129/140bpm [914b/km] 71cal 28) 1km - 8:07(8:07/km) 122/139bpm [991b/km] 65cal 29) 1km - 7:20(7:20/km) 126/134bpm [924b/km] 65cal 30) 1km - 8:58(8:58/km) 132/139bpm [1183b/km] 91cal 31) 1km - 8:22(8:22/km) 128/136bpm [1070b/km] 75cal 32) 1km - 7:41(7:41/km) 133/143bpm [1021b/km] 74cal 33) 1km - 7:46(7:46/km) 136/147bpm [1057b/km] 85cal 34) 0km - 4(11:59/km) 147/147bpm [1762b/km] Add a comment
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Split Summary
=== 1) 0.42km - 5:43(13:41/km) 72/84bpm [986b/km] 25cal 45/68rpm Add a comment
Split Summary
=== 1) 0.92km - 11:07(12:02/km) 94/123bpm [1131b/km] 64cal 48/83rpm Add a comment
Seoul Marathon Training Plan
Week 13/16 Recovery Run Split Summary === 1) 1km - 6:17(6:17/km) 116/127bpm [729b/km] 61cal 2) 1km - 5:57(5:57/km) 127/131bpm [755b/km] 66cal 3) 1km - 5:54(5:54/km) 128/133bpm [756b/km] 65cal 4) 1km - 5:46(5:46/km) 135/137bpm [778b/km] 67cal 5) 1km - 5:20(5:20/km) 142/151bpm [756b/km] 65cal 6) 0.06km - 22(5:49/km) 151/152bpm [879b/km] 4cal Add a comment
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Split Summary
=== 1) 0.93km - 10:03(10:52/km) 89/121bpm [967b/km] 63cal 54/84rpm Add a comment
Seoul Marathon Training Plan
Week 13/16 Intervals 10 minutes warm up, 3 x 3 minutes fast with 2 minutes recovery between each set and 10 minutes cool down Split Summary === 1) 1km - 6:42(6:42/km) 136/148bpm [911b/km] 77cal 2) 1km - 5:21(5:21/km) 135/148bpm [722b/km] 62cal 3) 1km - 5:06(5:06/km) 143/151bpm [729b/km] 63cal 4) 1km - 5:18(5:18/km) 141/156bpm [748b/km] 64cal 5) 1km - 5:50(5:50/km) 139/154bpm [810b/km] 69cal 6) 0.8km - 4:44(5:54/km) 137/142bpm [808b/km] 55cal Add a comment
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Split Summary
=== 1) 1km - 10:15(10:15/km) 116/126bpm [1189b/km] 90cal 62/83rpm 2) 0.4km - 5:55(14:51/km) 104/117bpm [1544b/km] 33cal 27/54rpm Add a comment
Seoul Marathon Training Plan
Week 13/16 Fartlek Split Summary === 1) 1km - 6:11(6:11/km) 122/135bpm [755b/km] 66cal 2) 1km - 5:50(5:50/km) 133/137bpm [777b/km] 65cal 3) 1km - 5:18(5:18/km) 141/145bpm [747b/km] 64cal 4) 1km - 5:09(5:09/km) 147/155bpm [758b/km] 66cal 5) 1km - 5:33(5:33/km) 140/145bpm [776b/km] 67cal 6) 1km - 5:17(5:17/km) 147/153bpm [777b/km] 67cal 7) 1km - 5:22(5:22/km) 146/153bpm [783b/km] 68cal 8) 1km - 4:49(4:49/km) 156/162bpm [751b/km] 69cal 9) 1km - 4:48(4:48/km) 161/165bpm [774b/km] 72cal 10) 1km - 5:20(5:20/km) 157/162bpm [837b/km] 76cal 11) 0.02km - 5(4:34/km) 160/160bpm [730b/km] 1cal Add a comment
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Split Summary
=== 1) 0.63km - 9:44(15:31/km) 55/66bpm [853b/km] 43cal 25/53rpm Add a comment
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Split Summary
=== 1) 1km - 12:38(12:38/km) 61/74bpm [770b/km] 58cal 42/58rpm 2) 0.05km - 42(14:34/km) 68/74bpm [990b/km] 3cal 35/54rpm Add a comment
Split Summary
=== 1) 1km - 9:12(9:12/km) 111/128bpm [1021b/km] 77cal 66/84rpm 2) 1km - 11:49(11:49/km) 110/130bpm [1301b/km] 88cal 45/82rpm 3) 0.15km - 2:05(13:34/km) 109/116bpm [1479b/km] 14cal 39/56rpm Add a comment
Seoul Marathon Training Plan
Week 14/16 General Run Split Summary === 1) 1km - 5:56(5:56/km) 124/138bpm [735b/km] 62cal 2) 1km - 5:40(5:40/km) 135/139bpm [764b/km] 65cal 3) 1km - 5:59(5:59/km) 131/134bpm [785b/km] 67cal 4) 1km - 6:07(6:07/km) 132/143bpm [807b/km] 68cal 5) 1km - 5:42(5:42/km) 136/140bpm [774b/km] 66cal 6) 1km - 5:43(5:43/km) 136/141bpm [779b/km] 66cal 7) 1km - 5:47(5:47/km) 139/143bpm [804b/km] 68cal 8) 1km - 5:22(5:22/km) 140/144bpm [752b/km] 64cal 9) 1km - 5:44(5:44/km) 142/149bpm [814b/km] 69cal 10) 0.04km - 13(5:44/km) 149/150bpm [853b/km] 2cal 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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Split Summary
=== 1) 1km - 8:48(8:48/km) 97/106bpm [854b/km] 59cal 80/85rpm 2) 1km - 10:34(10:34/km) 86/101bpm [909b/km] 58cal 64/102rpm 3) 1km - 9:46(9:46/km) 93/103bpm [909b/km] 60cal 72/82rpm 4) 0.1km - 1:20(13:06/km) 68/72bpm [890b/km] 7cal 43/58rpm Add a comment
Seoul Marathon Training Plan
Week 14/16 Long Slow Distance Run Split Summary === 1) 1km - 6:33(6:33/km) 113/127bpm [739b/km] 61cal 2) 1km - 6:09(6:09/km) 125/131bpm [768b/km] 66cal 3) 1km - 6:27(6:27/km) 122/128bpm [787b/km] 66cal 4) 1km - 6:26(6:26/km) 121/126bpm [778b/km] 64cal 5) 1km - 6:27(6:27/km) 122/129bpm [787b/km] 64cal 6) 1km - 6:22(6:22/km) 124/129bpm [790b/km] 64cal 7) 1km - 6:36(6:36/km) 120/130bpm [791b/km] 62cal 8) 1km - 6:35(6:35/km) 121/127bpm [797b/km] 62cal 9) 1km - 6:34(6:34/km) 121/128bpm [794b/km] 61cal 10) 1km - 6:40(6:40/km) 122/130bpm [814b/km] 60cal 11) 1km - 6:30(6:30/km) 123/132bpm [799b/km] 59cal 12) 1km - 6:28(6:28/km) 124/131bpm [803b/km] 62cal 13) 1km - 6:29(6:29/km) 120/135bpm [779b/km] 56cal 14) 1km - 6:44(6:44/km) 117/128bpm [788b/km] 53cal 15) 1km - 6:30(6:30/km) 123/137bpm [800b/km] 59cal 16) 0.05km - 18(6:15/km) 130/131bpm [813b/km] 3cal Add a comment
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Split Summary
=== 1) 1km - 12:38(12:38/km) 71/89bpm [898b/km] 59cal 31/56rpm 2) 1km - 12:45(12:45/km) 60/76bpm [765b/km] 62cal 34/64rpm 3) 1km - 11:49(11:49/km) 67/77bpm [792b/km] 61cal 46/61rpm 4) 0.75km - 8:57(11:57/km) 71/79bpm [848b/km] 44cal 38/59rpm Add a comment
Split Summary
=== 1) 0km - 52:00(0/km) 66/93bpm [INFb/km] 120cal Add a comment
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Split Summary
=== 1) 1km - 12:28(12:28/km) 69/92bpm [860b/km] 63cal 35/61rpm 2) 1km - 12:35(12:35/km) 72/94bpm [905b/km] 59cal 39/107rpm 3) 0.58km - 6:54(11:52/km) 69/80bpm [819b/km] 36cal 37/62rpm Add a comment
Split Summary
=== 1) 1km - 8:19(8:19/km) 104/110bpm [865b/km] 64cal 79/83rpm 2) 1km - 11:00(11:00/km) 72/108bpm [791b/km] 63cal 54/82rpm 3) 0.03km - 18(10:25/km) 61/62bpm [636b/km] 1cal 51/54rpm Add a comment
Seoul Marathon Training Plan
Week 14/16 Easy run with a couple of strides thrown in Split Summary === 1) 1km - 6:15(6:15/km) 121/138bpm [756b/km] 64cal 2) 1km - 6:07(6:07/km) 127/139bpm [777b/km] 67cal 3) 1km - 6:06(6:06/km) 127/134bpm [775b/km] 66cal 4) 1km - 6:04(6:04/km) 127/134bpm [770b/km] 65cal 5) 1km - 5:43(5:43/km) 130/148bpm [744b/km] 63cal 6) 1km - 5:55(5:55/km) 130/139bpm [770b/km] 65cal 7) 1km - 6:27(6:27/km) 125/135bpm [806b/km] 62cal 8) 1km - 7:01(7:01/km) 125/134bpm [877b/km] 66cal 9) 1km - 6:32(6:32/km) 126/134bpm [824b/km] 64cal 10) 0.05km - 22(7:33/km) 131/132bpm [989b/km] 3cal Add a comment
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Split Summary
=== 1) 1km - 12:44(12:44/km) 72/87bpm [916b/km] 62cal 50/81rpm 2) 0.19km - 2:34(13:44/km) 77/84bpm [1058b/km] 13cal 45/99rpm Add a comment
Split Summary
=== 1) 1km - 10:07(10:07/km) 102/118bpm [1033b/km] 76cal 64/84rpm 2) 1km - 9:47(9:47/km) 97/142bpm [949b/km] 62cal 60/84rpm 3) 1km - 9:08(9:08/km) 128/149bpm [1170b/km] 90cal 75/83rpm 4) 1km - 10:14(10:14/km) 105/133bpm [1075b/km] 69cal 68/83rpm 5) 0.25km - 3:16(13:12/km) 104/116bpm [1373b/km] 15cal 46/100rpm Add a comment
Seoul Marathon Training Plan
Week 14/16 Intervals 12 x 60 seconds 12 minutes warm up, 12 x 60 seconds Intervals with 60 seconds recovery between each set, 12 minutes cool down Split Summary === 1) 1km - 6:37(6:37/km) 112/122bpm [741b/km] 61cal 2) 1km - 6:13(6:13/km) 126/141bpm [783b/km] 66cal 3) 1km - 5:29(5:29/km) 140/148bpm [768b/km] 66cal 4) 1km - 5:46(5:46/km) 137/148bpm [791b/km] 67cal 5) 1km - 5:45(5:45/km) 141/150bpm [812b/km] 68cal 6) 1km - 5:45(5:45/km) 142/154bpm [817b/km] 70cal 7) 1km - 7:02(7:02/km) 131/154bpm [921b/km] 74cal 8) 0.86km - 5:44(6:41/km) 133/139bpm [888b/km] 63cal Add a comment
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Split Summary
=== 1) 1km - 11:21(11:21/km) 59/80bpm [670b/km] 51cal 39/82rpm 2) 0.24km - 3:13(13:26/km) 63/73bpm [846b/km] 15cal 43/54rpm Add a comment
Split Summary
=== 1) 1km - 9:55(9:55/km) 93/112bpm [922b/km] 64cal 64/83rpm 2) 1km - 9:19(9:19/km) 99/105bpm [923b/km] 61cal 76/83rpm 3) 0.43km - 4:31(10:27/km) 95/104bpm [992b/km] 25cal 69/107rpm Add a comment
Seoul Marathon Training Plan
Week 14/16 Easy Run Split Summary === 1) 1km - 7:07(7:07/km) 111/125bpm [789b/km] 64cal 2) 1km - 6:40(6:40/km) 118/125bpm [787b/km] 66cal 3) 1km - 6:27(6:27/km) 122/133bpm [787b/km] 65cal 4) 1km - 6:24(6:24/km) 123/128bpm [787b/km] 66cal 5) 1km - 6:14(6:14/km) 123/131bpm [767b/km] 63cal 6) 1km - 6:23(6:23/km) 123/131bpm [785b/km] 63cal 7) 1km - 6:17(6:17/km) 129/134bpm [810b/km] 67cal 8) 1km - 6:16(6:16/km) 126/133bpm [789b/km] 64cal 9) 1km - 5:52(5:52/km) 133/139bpm [781b/km] 65cal 10) 1km - 6:00(6:00/km) 134/150bpm [804b/km] 68cal 11) 0.1km - 36(5:57/km) 130/132bpm [774b/km] 6cal Add a comment
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Split Summary
=== 1) 1km - 11:31(11:31/km) 57/68bpm [657b/km] 57cal 46/60rpm 2) 0.06km - 48(13:33/km) 56/60bpm [759b/km] 3cal 35/59rpm Add a comment
Split Summary
=== 1) 0km - 1:02:01(0/km) 63/100bpm [INFb/km] 132cal Add a comment
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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Split Summary
=== 1) 1km - 10:00(10:00/km) 103/122bpm [1030b/km] 70cal 60/83rpm 2) 0.17km - 2:19(13:22/km) 75/81bpm [1002b/km] 11cal 43/56rpm Add a comment
Seoul Marathon Training Plan
Week 15/16 Easy Run at target marathon pace (6:25/km) but just a bit fast! Split Summary === 1) 1km - 6:27(6:27/km) 115/133bpm [742b/km] 64cal 2) 1km - 6:11(6:11/km) 128/132bpm [792b/km] 69cal 3) 1km - 6:27(6:27/km) 125/129bpm [805b/km] 70cal 4) 1km - 6:25(6:25/km) 127/133bpm [814b/km] 70cal 5) 1km - 6:15(6:15/km) 133/136bpm [830b/km] 70cal 6) 1km - 6:09(6:09/km) 133/137bpm [818b/km] 70cal 7) 1km - 6:19(6:19/km) 133/137bpm [841b/km] 72cal 8) 1km - 6:17(6:17/km) 137/141bpm [862b/km] 74cal 9) 0.05km - 20(7:00/km) 135/137bpm [944b/km] 3cal Add a comment
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1) 0.54km - 7:39(14:05/km) 60/71bpm [845b/km] 34cal 42/56rpm
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1) 0km - 1:00:00(0/km) 64/90bpm [INFb/km] 133cal
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1) 0.54km - 7:45(14:24/km) 55/65bpm [792b/km] 34cal 40/96rpm
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1) 1km - 9:04(9:04/km) 98/117bpm [889b/km] 65cal 67/83rpm
2) 0.35km - 4:29(12:40/km) 69/76bpm [874b/km] 21cal 46/56rpm Add a comment
Seoul Marathon Training Plan
Week 15/16 Easy Run targeting race pace (but again started too fast) in race kit. 1) 1km - 6:12(6:12/km) 116/127bpm [719b/km] 61cal 2) 1km - 6:05(6:05/km) 128/133bpm [780b/km] 68cal 3) 1km - 6:18(6:18/km) 125/130bpm [787b/km] 68cal 4) 1km - 6:28(6:28/km) 124/131bpm [803b/km] 68cal 5) 1km - 6:25(6:25/km) 127/134bpm [815b/km] 69cal 6) 1km - 6:24(6:24/km) 130/134bpm [832b/km] 70cal 7) 1km - 6:23(6:23/km) 131/136bpm [836b/km] 71cal 8) 0.01km - 3(5:24/km) 131/131bpm [707b/km] Add a comment
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1) 0.53km - 7:30(14:11/km) 56/66bpm [795b/km] 34cal 36/55rpm
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1) 0km - 50:00(0/km) 66/96bpm [INFb/km] 126cal
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1) 1km - 9:25(9:25/km) 106/126bpm [998b/km] 72cal 67/84rpm
2) 0.2km - 2:31(12:24/km) 82/94bpm [1017b/km] 11cal 45/56rpm Add a comment
Seoul Marathon Training Plan
Week 16/16 1) 1km - 5:51(5:51/km) 113/132bpm [660b/km] 56cal 2) 1km - 5:45(5:45/km) 134/140bpm [771b/km] 67cal 3) 1km - 5:40(5:40/km) 132/136bpm [748b/km] 65cal 4) 1km - 5:39(5:39/km) 135/139bpm [763b/km] 66cal 5) 1km - 5:31(5:31/km) 139/148bpm [768b/km] 66cal 6) 0.03km - 10(5:39/km) 147/148bpm [830b/km] 1cal 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
Mar 15
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Sat 16th Mar
Mar 16
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Sun 17th Mar
Mar 17
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Mon 18th Mar
Mar 18
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Tue 19th Mar
Mar 19
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1) 1km - 9:02(9:02/km) 102/119bpm [922b/km] 68cal 67/99rpm
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Seoul Marathon Training Plan
Week 16/16 Short run prior to travelling 1) 1km - 5:45(5:45/km) 132/141bpm [759b/km] 65cal 2) 1km - 5:38(5:38/km) 133/138bpm [748b/km] 65cal 3) 1km - 5:47(5:47/km) 131/136bpm [758b/km] 66cal 4) 0.02km - 6(5:41/km) 131/132bpm [745b/km] 1cal Add a comment
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1) 1km - 15:52(15:52/km) 76/96bpm [1205b/km] 75cal 38/105rpm
2) 0.07km - 39(10:03/km) 92/99bpm [924b/km] 5cal 48/109rpm Add a comment
1) 0.52km - 7:42(14:54/km) 78/100bpm [1162b/km] 43cal 45/107rpm
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1) 0.8km - 15:02(18:53/km) 58/82bpm [1096b/km] 67cal 44/109rpm
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1) 1km - 14:25(14:25/km) 64/89bpm [923b/km] 66cal 43/105rpm
2) 0.02km - 26(17:37/km) 51/54bpm [898b/km] 1cal 21/50rpm Add a comment
1) 0.7km - 10:02(14:21/km) 59/67bpm [847b/km] 39cal 49/107rpm
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1) 0.69km - 11:26(16:32/km) 61/84bpm [1008b/km] 51cal 46/112rpm
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1) 1km - 15:16(15:16/km) 71/89bpm [1084b/km] 64cal 46/107rpm
2) 0.21km - 3:14(15:22/km) 58/70bpm [891b/km] 14cal 47/55rpm Add a comment
1) 0.82km - 11:44(14:16/km) 59/71bpm [842b/km] 46cal 50/106rpm
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Seoul Marathon
All ok again until 35 km and then………………. 1) 1km - 6:33(6:33/km) 133/147bpm [872b/km] 73cal 2) 1km - 6:13(6:13/km) 143/151bpm [889b/km] 77cal 3) 1km - 5:49(5:49/km) 147/153bpm [856b/km] 75cal 4) 1km - 6:04(6:04/km) 138/147bpm [838b/km] 72cal 5) 1km - 6:25(6:25/km) 128/135bpm [822b/km] 68cal 6) 1km - 6:34(6:34/km) 129/136bpm [848b/km] 68cal 7) 1km - 6:28(6:28/km) 132/137bpm [855b/km] 72cal 8) 1km - 6:48(6:48/km) 132/140bpm [898b/km] 72cal 9) 1km - 6:03(6:03/km) 132/136bpm [799b/km] 66cal 10) 1km - 6:10(6:10/km) 136/140bpm [840b/km] 71cal 11) 1km - 6:57(6:57/km) 130/141bpm [904b/km] 65cal 12) 1km - 6:16(6:16/km) 133/138bpm [834b/km] 65cal 13) 1km - 6:25(6:25/km) 129/135bpm [827b/km] 58cal 14) 1km - 6:21(6:21/km) 130/135bpm [826b/km] 58cal 15) 1km - 6:18(6:18/km) 132/135bpm [832b/km] 63cal 16) 1km - 8:41(8:41/km) 124/137bpm [1077b/km] 65cal 17) 1km - 6:22(6:22/km) 132/143bpm [841b/km] 61cal 18) 1km - 6:44(6:44/km) 130/136bpm [874b/km] 60cal 19) 1km - 6:27(6:27/km) 133/138bpm [857b/km] 65cal 20) 1km - 6:13(6:13/km) 136/141bpm [846b/km] 67cal 21) 1km - 6:30(6:30/km) 136/148bpm [884b/km] 68cal 22) 1km - 6:24(6:24/km) 139/147bpm [890b/km] 73cal 23) 1km - 7:10(7:10/km) 138/148bpm [989b/km] 76cal 24) 1km - 6:18(6:18/km) 139/147bpm [877b/km] 71cal 25) 1km - 6:16(6:16/km) 139/142bpm [872b/km] 70cal 26) 1km - 6:38(6:38/km) 144/154bpm [955b/km] 81cal 27) 1km - 6:54(6:54/km) 141/149bpm [972b/km] 77cal 28) 1km - 6:34(6:34/km) 145/151bpm [952b/km] 79cal 29) 1km - 6:17(6:17/km) 149/152bpm [936b/km] 80cal 30) 1km - 6:22(6:22/km) 152/157bpm [968b/km] 84cal 31) 1km - 6:51(6:51/km) 144/155bpm [987b/km] 79cal 32) 1km - 6:37(6:37/km) 147/155bpm [972b/km] 79cal 33) 1km - 6:36(6:36/km) 151/155bpm [997b/km] 84cal 34) 1km - 6:34(6:34/km) 150/156bpm [984b/km] 85cal 35) 1km - 6:48(6:48/km) 149/158bpm [1013b/km] 86cal 36) 1km - 7:27(7:27/km) 148/160bpm [1102b/km] 89cal 37) 1km - 6:38(6:38/km) 151/159bpm [1001b/km] 86cal 38) 1km - 7:16(7:16/km) 149/155bpm [1083b/km] 91cal 39) 1km - 8:16(8:16/km) 140/155bpm [1157b/km] 78cal 40) 1km - 7:53(7:53/km) 137/141bpm [1080b/km] 62cal 41) 1km - 8:40(8:40/km) 133/139bpm [1154b/km] 63cal 42) 1km - 9:00(9:00/km) 135/141bpm [1215b/km] 63cal 43) 0.46km - 3:50(8:20/km) 143/154bpm [1191b/km] 40cal Add a comment
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1) 1km - 13:46(13:46/km) 72/108bpm [991b/km] 67cal 47/58rpm
2) 1km - 15:25(15:25/km) 64/96bpm [986b/km] 62cal 45/107rpm 3) 0.31km - 5:33(17:55/km) 57/70bpm [1021b/km] 24cal 43/68rpm Add a comment
1) 1km - 13:10(13:10/km) 70/84bpm [922b/km] 57cal 47/106rpm
2) 0.06km - 48(14:16/km) 75/78bpm [1070b/km] 5cal 37/56rpm Add a comment
1) 0.79km - 12:54(16:16/km) 73/102bpm [1187b/km] 48cal 50/105rpm
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1) 1km - 13:30(13:30/km) 64/78bpm [863b/km] 62cal 44/111rpm
2) 0.68km - 11:09(16:19/km) 60/87bpm [979b/km] 46cal 42/109rpm Add a comment
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