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STATUS Still Run Streaking. With an 80/20 approach. Im training for a sub 3h marathon, there, i said it! I did not hit the target on the last marathon in 2023, so let’s see what 2024 has in store for me!
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Races
17 -
Miles
11876 -
Miles
1 -
Miles
240 -
WAVA
74.23% -
Mile
5:37 -
5k
18:47 -
10k
38:56 -
Half
1:25:44 -
20M
2:39:25 -
Mara
3:06:57
| About Me | |
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45 year old Swede with a couple of kids and a lovely wife. I live in the woods more or less, so there’s a lot of trail running some parts of the year. I love data and tech stuff and incorporate that in my training.
Stolen from an article. //Running sucks, and it’s also the most beautiful thing in the world, sometimes simultaneously. It can be a brutal reminder of death and a transcendent affirmation of life.// Show More...
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| Random Q&A | See your Q&A |
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What's your favourite thing about Fetcheveryone? All of the useful things everywhere. |
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| Recent Blogs | |
|---|---|
| Babet storm marathon RR Sub 3h attempt. | Oct 2023 |
| MOTM and some tapering thoughts... | Oct 2023 |
| An accidental Marathon PR, JPK 2023 | Aug 2023 |
| Pre pre Marathon anxiety.. | Aug 2023 |
| I had to get back in the game. RR | May 2023 |
| My parkrun |
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| No parkrun selected |
| Recent Training | |||
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10th Dec
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Medium Long Run | 12.6mi | 1:53:23 |
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9th Dec
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Medium Long Run | 13.1mi | 1:59:53 |
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8th Dec
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Easy | 7.2mi | 55:05 |
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7th Dec
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Fartleks | 5.1mi | 33:54 |
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6th Dec
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Easy | 5mi | 34:38 |
| Planned Races | |
|---|---|
| Sylvesterloppet GBG | 31st Dec |
| Solvikingarna spring race 32 km | 16th Mar |
| Manchester Marathon | 14th Apr |
| MjörnMilen 10K 2023 | 18th May |
| Jönköping Marathon | 31st Aug |
| 12 Month Benchmarks | Run | Bike |
|---|---|---|
| Mile | 5:37 | 3:43 |
| 5k | 18:34 | 16:42 |
| 5mi | 30:11 | 29:00 |
| 10k | 37:17 | 36:17 |
| 10mi | 1:05:20 | 1:03:46 |
| Half | 1:25:44 | 1:24:42 |
| 20mi | 2:17:32 | 2:33:35 |
| Mara | 3:05:40 | 0 |
| Recent Pictures | Show more |
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| 2023 Targets | Set your targets |
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| Recent Threads |
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| Training plans for today? |
| How was your run today? |
| The Sub 3:15 Marathon Thread |
| Sub 3Hr Marathon |
| Garmin Status - what does Garmin say about you today?! |
| The Streaky Bacon Thread |
| Buddies (29) |
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| Followers (23) |
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| Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
| Dist | Races | 2021 | 2022 | 2023 | PB | WB |
|---|---|---|---|---|---|---|
| 1mi | 4 | 5:37 73.00 | 5:37
5:37/mi
|
73.00 | ||
| 5km | 2 | 19:58 69.31 | 18:47 74.23 | 18:47
6:03/mi
|
74.23 | |
| 10km | 4 | 38:58 72.57 | 38:56 72.63 | 38:56
6:16/mi
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72.63 | |
| 13.1mi | 1 | 1:25:44 72.02 | 1:25:44
6:33/mi
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72.02 | ||
| 20mi | 1 | 2:39:25 60.91 | 2:39:25
7:58/mi
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60.91 | ||
| 26.2mi | 5 | 3:16:11 65.99 | 3:06:57 69.83 | 3:06:57
7:08/mi
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69.83 |
| Date | Planned Races | Distance | ||
|---|---|---|---|---|
| 31 Aug | Jönköping Marathon Confirmed | 26.2mi | ||
| 18 May | MjörnMilen 10K 2023 | 10km | ||
| 14 Apr | Manchester Marathon | 26.2mi | ||
| 16 Mar | Solvikingarna spring race 32 km | 20mi | ||
| 31 Dec | Sylvesterloppet GBG Confirmed | 10km | ||
| 2023 | Result | WAVA | Distance | |
| 21 Oct | Växjö Marathon 2023 PB | 3:06:57 | 69.83 | 26.2mi |
| 1 Sep | Fetch Virtual 5K Challenge PB | 18:47 | 74.23 | 5km |
| 1 Sep | September Virtual Mile | 0.00 | 1mi | |
| 26 Aug | Jönköping Marathon 2023 | 3:09:09 | 68.45 | 26.2mi |
| 1 Aug | August Virtual Mile | 0.00 | 1mi | |
| 1 Aug | Fetch Virtual 5K Challenge | 0.00 | 5km | |
| 1 Jul | July Virtual Mile PB | 5:37 | 73.00 | 1mi |
| 1 Jun | June Virtual Mile | 5:43 | 71.72 | 1mi |
| 27 May | Summer Half Marathon 2023 PB | 1:25:44 | 72.02 | 13.1mi |
| 20 May | MjörnMilen 10K 2023 | 39:37 | 71.38 | 10km |
| 14 May | Copenhagen Marathon | 0.00 | 26.2mi | |
| 1 May | May Virtual Mile | 5:49 | 70.49 | 1mi |
| 15 Apr | Varvet Milen 10k Gothenburg PB | 38:56 | 72.63 | 10km |
| 1 Apr | April Virtual Mile | 0.00 | 1mi | |
| 18 Mar | Solvikingarna spring race 32 km PB | 2:39:25 | 60.91 | 20mi |
| 1 Mar | March Virtual Mile | 0.00 | 1mi | |
| 31 Jan | January Virtual Mile | 6:08 | 66.85 | 1mi |
| 2022 | Result | WAVA | Distance | |
| 31 Dec | Sylvesterloppet GBG | 39:02 | 72.44 | 10km |
| 13 Dec | Ronan's 1,000th Day Running SB | 38:58 | 72.57 | 10km |
| 15 Oct | Växjö Marathon SB | 3:16:11 | 65.99 | 26.2mi |
| 17 Sep | Kretsloppet 10k | 0.00 | 10km | |
| 15 May | Copenhagen Marathon | 3:29:37 | 61.26 | 26.2mi |
| 17 Apr | Marathon Mania | 3:39:30 | 58.50 | 26.2mi |
| 2021 | Result | WAVA | Distance | |
| 26 Sep | Children cancer awareness SB | 19:58 | 69.31 | 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 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 |
| 2023 | 318 | 303 | 306 | 304 | 229 | 273 | 325 | 220 | 316 | 231 | 326 | 91 | 3243 |
| 2023 | 0 | 0 | 0 | 0 | 34 | 57 | 53 | 0 | 0 | 11 | 0 | 0 | 155 |
| 2022 | 164 | 165 | 187 | 171 | 173 | 190 | 220 | 207 | 167 | 219 | 243 | 265 | 2370 |
| 2022 | 0 | 0 | 0 | 0 | 0 | 0 | 24 | 50 | 11 | 0 | 0 | 0 | 85 |
| 2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 0 | 0 | 0 | 0 | 0 | 0.4 |
| 2021 | 142 | 121 | 133 | 134 | 127 | 117 | 124 | 142 | 124 | 167 | 172 | 159 | 1662 |
| 2020 | 82 | 57 | 67 | 67 | 65 | 47 | 59 | 46 | 48 | 62 | 54 | 19 | 671 |
| 2019 | 13 | 33 | 30 | 26 | 19 | 20 | 31 | 46 | 60 | 42 | 19 | 32 | 372 |
| 2018 | 76 | 59 | 51 | 25 | 46 | 60 | 57 | 60 | 35 | 73 | 53 | 29 | 625 |
| 2017 | 79 | 61 | 47 | 38 | 56 | 29 | 0 | 38 | 40 | 47 | 64 | 20 | 520 |
| 2016 | 60 | 17 | 0 | 36 | 54 | 30 | 22 | 36 | 57 | 57 | 28 | 29 | 425 |
| 2015 | 48 | 34 | 5 | 17 | 65 | 43 | 4 | 16 | 41 | 26 | 26 | 41 | 363 |
| 2014 | 42 | 15 | 30 | 21 | 26 | 4 | 3 | 16 | 20 | 18 | 52 | 8 | 255 |
| 2013 | 50 | 51 | 32 | 12 | 36 | 11 | 26 | 19 | 5 | 22 | 0 | 31 | 294 |
| 2012 | 45 | 55 | 65 | 29 | 5 | 11 | 0 | 8 | 87 | 80 | 37 | 52 | 474 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 36 | 6 | 18 | 60 |
| 2009 | 27 | 21 | 63 | 51 | 49 | 36 | 37 | 0 | 0 | 0 | 0 | 0 | 283 |
| 2008 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 18 | 80 | 27 | 71 | 63 | 258 |
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Mon 13th Nov
Nov 13
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Tue 14th Nov
Nov 14
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Wed 15th Nov
Nov 15
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Thu 16th Nov
Nov 16
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Fri 17th Nov
Nov 17
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Sat 18th Nov
Nov 18
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Sun 19th Nov
Nov 19
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7.8mi,
59:49Run - Easy
# 2nd run today, Not the most comfortable run, but it got done.
Split Summary === 1) 1km - 4:47(4:47/km) 135/140bpm [647b/km] 53cal 324/353W 2) 1km - 4:44(4:44/km) 141/144bpm [668b/km] 57cal 328/350W 3) 1km - 4:48(4:48/km) 142/145bpm [682b/km] 57cal 326/346W 4) 1km - 4:49(4:49/km) 141/145bpm [679b/km] 55cal 328/342W 5) 1km - 4:51(4:51/km) 143/145bpm [694b/km] 55cal 326/402W 6) 1km - 4:50(4:50/km) 144/149bpm [695b/km] 55cal 326/342W 7) 1km - 4:49(4:49/km) 145/149bpm [698b/km] 54cal 329/401W 8) 1km - 4:47(4:47/km) 145/147bpm [693b/km] 52cal 331/347W 9) 1km - 4:41(4:41/km) 144/147bpm [675b/km] 49cal 336/358W 10) 1km - 4:41(4:41/km) 144/146bpm [674b/km] 48cal 339/374W 11) 1km - 4:39(4:39/km) 144/147bpm [670b/km] 48cal 338/366W 12) 1km - 4:42(4:42/km) 144/147bpm [678b/km] 46cal 337/385W 13) 0.56km - 2:40(4:43/km) 143/145bpm [675b/km] 25cal 334/364W 13th Nov 2023, 4:28pm
riggys99 wrote: Building the barn again 13th Nov 2023, 5:16pm
Frosty The Bowman 🇸🇪 wrote: Yup, I need the hay 😂 Add a comment
7.8mi,
59:24Run - Easy
Easy effort, but a bit tedious work today.
Looking out the window and planning some funnier runs at the tracks soon. Split Summary === 1) 1km - 4:46(4:46/km) 133/145bpm [634b/km] 45cal 324/390W 2) 1km - 4:42(4:42/km) 140/146bpm [659b/km] 50cal 329/348W 3) 1km - 4:47(4:47/km) 140/143bpm [669b/km] 55cal 325/340W 4) 1km - 4:46(4:46/km) 141/145bpm [673b/km] 54cal 325/338W 5) 1km - 4:49(4:49/km) 142/145bpm [683b/km] 53cal 323/338W 6) 1km - 4:46(4:46/km) 143/146bpm [682b/km] 52cal 326/344W 7) 1km - 4:45(4:45/km) 141/146bpm [671b/km] 50cal 330/344W 8) 1km - 4:44(4:44/km) 140/144bpm [663b/km] 47cal 332/363W 9) 1km - 4:45(4:45/km) 139/142bpm [660b/km] 44cal 331/346W 10) 1km - 4:45(4:45/km) 138/141bpm [656b/km] 41cal 332/372W 11) 1km - 4:41(4:41/km) 138/142bpm [646b/km] 38cal 338/354W 12) 1km - 4:39(4:39/km) 138/141bpm [642b/km] 39cal 339/400W 13) 0.54km - 2:28(4:36/km) 138/140bpm [635b/km] 20cal 341/365W 13th Nov 2023, 11:27am
Raptor Tat Tat wrote: Well done :)13th Nov 2023, 11:30am
riggys99 wrote: Nice pacing % 😁13th Nov 2023, 11:30am
riggys99 wrote: Nice pacing % 😁13th Nov 2023, 11:30am
riggys99 wrote: Nice pacing % 😁13th Nov 2023, 11:30am
riggys99 wrote: Nice pacing % 😁13th Nov 2023, 11:31am
riggys99 wrote: So much I put it 4 times. Taper madness already setting in for me on day 1 😁13th Nov 2023, 11:43am
Frosty The Bowman 🇸🇪 wrote: :D Thanks mate. Pacing is easy on the treadie, just start and hold om :)13th Nov 2023, 11:44am
Frosty The Bowman 🇸🇪 wrote: Thanks Velo!
13th Nov 2023, 12:25pm
JCB wrote: Good pace! 🙂13th Nov 2023, 12:25pm
Frosty The Bowman 🇸🇪 wrote: Cheers :)13th Nov 2023, 8:06pm
Keegan wrote: Nice work 14th Nov 2023, 6:41am
Frosty The Bowman 🇸🇪 wrote: Thanks Keegan Add a comment |
13.1mi,
1:32:54 Run - Progressive
Really not up for it, you know the feeling, but with some inner persuasion i got on the dreadmill..
I had a running budget for the day, either i do all now, or i have to run one more time after work.. And lazy as i am, i did it all now. But, it felt good in the end Same strange thing with the HR in the middle interval Sigh Apparently thats the pace my body likes. Progressive 3 X 7km. Split Summary === 1) 1km - 4:48(4:48/km) 130/135bpm [624b/km] 50cal 322/390W 2) 1km - 4:49(4:49/km) 137/141bpm [659b/km] 55cal 326/357W 3) 1km - 4:43(4:43/km) 139/142bpm [655b/km] 53cal 333/350W 4) 1km - 4:44(4:44/km) 139/142bpm [657b/km] 52cal 332/350W 5) 1km - 4:46(4:46/km) 140/144bpm [666b/km] 51cal 330/399W 6) 1km - 4:47(4:47/km) 142/148bpm [679b/km] 51cal 328/350W 7) 1km - 4:43(4:43/km) 140/144bpm [660b/km] 48cal 334/375W 8) 1km - 4:17(4:17/km) 146/150bpm [626b/km] 48cal 363/416W 9) 1km - 4:25(4:25/km) 144/147bpm [636b/km] 46cal 353/372W 10) 1km - 4:20(4:20/km) 144/147bpm [624b/km] 44cal 359/378W 11) 1km - 4:24(4:24/km) 143/146bpm [629b/km] 43cal 355/379W 12) 1km - 4:24(4:24/km) 143/146bpm [630b/km] 42cal 357/417W 13) 1km - 4:23(4:23/km) 143/145bpm [626b/km] 40cal 355/498W 14) 1km - 4:23(4:23/km) 142/144bpm [622b/km] 38cal 357/399W 15) 1km - 4:07(4:07/km) 147/149bpm [604b/km] 42cal 380/399W 16) 1km - 4:04(4:04/km) 147/150bpm [598b/km] 43cal 384/402W 17) 1km - 4:04(4:04/km) 148/150bpm [603b/km] 43cal 384/399W 18) 1km - 4:05(4:05/km) 148/151bpm [603b/km] 44cal 384/400W 19) 1km - 4:04(4:04/km) 149/151bpm [606b/km] 47cal 386/403W 20) 1km - 4:03(4:03/km) 150/151bpm [607b/km] 48cal 388/414W 21) 1km - 4:04(4:04/km) 149/151bpm [607b/km] 46cal 385/413W 22) 0.13km - 30(3:55/km) 150/151bpm [589b/km] 6cal 388/416W 14th Nov 2023, 12:21pm
Sigh wrote: 90+ mins on a Treadmill is hard work - well done!14th Nov 2023, 12:46pm
Raptor Tat Tat wrote: Phew! Impressive :)14th Nov 2023, 1:32pm
Frosty The Bowman 🇸🇪 wrote: :) Cheers guys. Yes you have to zone out a bit :)14th Nov 2023, 2:44pm
riggys99 wrote: Well done nice progression 14th Nov 2023, 2:52pm
Frosty The Bowman 🇸🇪 wrote: Cheers riggys!14th Nov 2023, 4:46pm
Keegan wrote: Great mental strength to stick it out for that long! Well done!14th Nov 2023, 4:51pm
Frosty The Bowman 🇸🇪 wrote: Thanks mate :)15th Nov 2023, 6:05am
Eater of hills wrote: Another mighty run Bowman. 😁15th Nov 2023, 7:03am
Frosty The Bowman 🇸🇪 wrote: Thanks EOH15th Nov 2023, 2:45pm
JCB wrote: Great running! 🙂15th Nov 2023, 2:46pm
Frosty The Bowman 🇸🇪 wrote: Cheers JCB! Add a comment |
8.8mi,
58:16 Run - Intervals
Nice feeling once i got going. 3x3km in some kind of 10k speed, but much less effort HR wise.
I don't really know what to do with that. Is it good to spin you legs faster, almost like running down hill with a tail wind? Getting use to running fast with ease? Well i can't just raise angle on the treadmill even more for "resistance" either, it will change the gait or feeling to much i think. I can do this session outside on a track, but it will be with 7-10 beats higher HR for sure. It must do some good anyhow. Split Summary === 1) 1km - 4:57(4:57/km) 130/138bpm [643b/km] 52cal 323/339W 2) 1km - 4:52(4:52/km) 138/143bpm [671b/km] 56cal 326/357W 3) 1km - 3:46(3:46/km) 157/161bpm [592b/km] 52cal 409/434W 4) 1km - 3:47(3:47/km) 161/163bpm [610b/km] 53cal 406/423W 5) 1km - 3:44(3:44/km) 162/164bpm [604b/km] 52cal 415/448W 6) 0.5km - 2:30(5:01/km) 149/163bpm [747b/km] 30cal 319/425W 7) 1km - 3:40(3:40/km) 160/164bpm [587b/km] 50cal 420/443W 8) 1km - 3:44(3:44/km) 162/164bpm [604b/km] 52cal 417/456W 9) 1km - 3:43(3:43/km) 164/166bpm [610b/km] 52cal 418/447W 10) 0.5km - 2:28(4:57/km) 150/164bpm [741b/km] 28cal 326/421W 11) 1km - 3:41(3:41/km) 160/165bpm [588b/km] 49cal 421/458W 12) 1km - 3:40(3:40/km) 163/164bpm [597b/km] 50cal 424/452W 13) 1km - 3:42(3:42/km) 163/165bpm [603b/km] 51cal 421/446W 14) 0.5km - 2:24(4:49/km) 148/162bpm [712b/km] 22cal 334/419W 15) 1km - 4:49(4:49/km) 138/142bpm [664b/km] 22cal 335/381W 16) 0.58km - 2:49(4:49/km) 135/137bpm [650b/km] 12cal 331/354W 15th Nov 2023, 11:32am
riggys99 wrote: Must be difficult to match treadmill for outside effort/feel. Good session15th Nov 2023, 11:33am
Sigh wrote: It's all good training, well done!15th Nov 2023, 11:38am
Frosty The Bowman 🇸🇪 wrote: Yes it is riggys, i wrote a bit about it just now, i don't know if you saw it before your post.
Any way i'm well aware that i'm not *that* good :)
But i think the distance and speed is very close to accurate, i've measured with different gadgets and so on.
It's just headwind, or even just wind resistant and small natural inclines and maybe less bouncy tarmac and so on that's makes out the difference.
I guess it is Sigh, thanks! :)15th Nov 2023, 2:19pm
Raptor Tat Tat wrote: Well done :)
Some coaches use running downhill with a tail wind to get people used to the feeling of running fast, and I think it's a useful exercise.15th Nov 2023, 2:30pm
Mozzer wrote: Good session, well done!15th Nov 2023, 2:41pm
Frosty The Bowman 🇸🇪 wrote: Yes i've read about that V , maybe thats what im doing then :)
Cheers Mozzer!15th Nov 2023, 7:09pm
Keegan wrote: Well done! Even though it isn’t the same as doing it outdoors, the changes in pace still improve your fitness16th Nov 2023, 5:06am
Frosty The Bowman 🇸🇪 wrote: Thanks, yes it has to have some effect right :) Add a comment |
7.8mi,
58:09 Run - Easy
Second run today, felt ok for a second one.
Good time on my feets. Split Summary === 1) 1km - 4:45(4:45/km) 133/139bpm [632b/km] 52cal 329/364W 2) 1km - 4:41(4:41/km) 140/143bpm [655b/km] 55cal 333/351W 3) 1km - 4:42(4:42/km) 140/143bpm [658b/km] 54cal 331/362W 4) 1km - 4:41(4:41/km) 140/143bpm [656b/km] 52cal 332/358W 5) 1km - 4:38(4:38/km) 141/144bpm [652b/km] 51cal 336/354W 6) 1km - 4:39(4:39/km) 141/143bpm [656b/km] 50cal 333/349W 7) 1km - 4:37(4:37/km) 141/143bpm [651b/km] 48cal 337/360W 8) 1km - 4:37(4:37/km) 141/143bpm [651b/km] 46cal 338/442W 9) 1km - 4:33(4:33/km) 141/145bpm [642b/km] 44cal 343/363W 10) 1km - 4:34(4:34/km) 140/143bpm [640b/km] 43cal 343/365W 11) 1km - 4:38(4:38/km) 139/143bpm [644b/km] 41cal 339/360W 12) 1km - 4:31(4:31/km) 139/143bpm [627b/km] 41cal 345/361W 13) 0.55km - 2:33(4:37/km) 139/142bpm [642b/km] 21cal 340/403W 16th Nov 2023, 4:38pm
Raptor Tat Tat wrote: :-O Excellent mileage!16th Nov 2023, 4:45pm
Keegan wrote: Another one!!16th Nov 2023, 5:42pm
Frosty The Bowman 🇸🇪 wrote: Thanks guys :)16th Nov 2023, 7:25pm
Mozzer wrote: Another? There's not much I can do twice in a day😂 You're a machine ;-) 16th Nov 2023, 7:59pm
Frosty The Bowman 🇸🇪 wrote: Thanks mozzer :) Add a comment
7.8mi,
58:54Run - Easy
An ok and pleasant "run".
Time on my feet. I like that my HR slowly goes down Split Summary === 1) 1km - 4:49(4:49/km) 133/140bpm [640b/km] 53cal 323/376W 2) 1km - 4:52(4:52/km) 138/141bpm [672b/km] 56cal 317/339W 3) 1km - 4:44(4:44/km) 139/142bpm [658b/km] 53cal 325/369W 4) 1km - 4:46(4:46/km) 139/143bpm [663b/km] 52cal 323/344W 5) 1km - 4:44(4:44/km) 141/146bpm [667b/km] 52cal 328/372W 6) 1km - 4:44(4:44/km) 140/143bpm [662b/km] 49cal 326/362W 7) 1km - 4:38(4:38/km) 140/143bpm [648b/km] 47cal 334/354W 8) 1km - 4:37(4:37/km) 139/143bpm [642b/km] 45cal 335/413W 9) 1km - 4:37(4:37/km) 138/141bpm [637b/km] 43cal 336/353W 10) 1km - 4:36(4:36/km) 138/141bpm [636b/km] 42cal 335/356W 11) 1km - 4:39(4:39/km) 137/141bpm [636b/km] 40cal 331/356W 12) 1km - 4:36(4:36/km) 136/138bpm [626b/km] 38cal 333/380W 13) 0.56km - 2:32(4:33/km) 136/139bpm [619b/km] 21cal 337/361W 16th Nov 2023, 11:15am
Raptor Tat Tat wrote: Well done :)16th Nov 2023, 11:24am
Frosty The Bowman 🇸🇪 wrote: Thank you Dr. :)16th Nov 2023, 11:34am
Mozzer wrote: Excellent; we’ll done!16th Nov 2023, 11:35am
Frosty The Bowman 🇸🇪 wrote: Thank you sir :)16th Nov 2023, 11:43am
riggys99 wrote: Nicely run16th Nov 2023, 12:13pm
JCB wrote: Nicely done!16th Nov 2023, 1:08pm
Sigh wrote: Well done!16th Nov 2023, 1:17pm
Keegan wrote: A sign of great fitness! Well done16th Nov 2023, 2:43pm
Frosty The Bowman 🇸🇪 wrote: Thank you kind people :)
Let's hope so Keegan :)16th Nov 2023, 3:15pm
Eater of hills wrote: Like a finely tuned engine.😀16th Nov 2023, 5:43pm
Frosty The Bowman 🇸🇪 wrote: :) thanks EOH! Add a comment |
9.3mi,
1:10:14 Run - Easy
Nice and easy, felt good over all.
Very low HR for the effort. Same settings as last few easy treadmill sessions. And already 100 km for the first five days of the week, that's a first. Split Summary === 1) 1km - 4:54(4:54/km) 128/133bpm [627b/km] 53cal 317/345W 2) 1km - 4:48(4:48/km) 134/138bpm [643b/km] 55cal 322/336W 3) 1km - 4:45(4:45/km) 136/139bpm [645b/km] 53cal 328/348W 4) 1km - 4:40(4:40/km) 135/140bpm [631b/km] 51cal 331/352W 5) 1km - 4:44(4:44/km) 134/138bpm [633b/km] 49cal 326/350W 6) 1km - 4:46(4:46/km) 133/136bpm [633b/km] 47cal 323/338W 7) 1km - 4:45(4:45/km) 134/137bpm [636b/km] 45cal 327/341W 8) 1km - 4:40(4:40/km) 133/136bpm [622b/km] 43cal 332/348W 9) 1km - 4:41(4:41/km) 134/137bpm [627b/km] 43cal 333/352W 10) 1km - 4:36(4:36/km) 134/138bpm [617b/km] 41cal 337/358W 11) 1km - 4:34(4:34/km) 134/136bpm [612b/km] 39cal 339/354W 12) 1km - 4:33(4:33/km) 134/137bpm [610b/km] 38cal 340/362W 13) 1km - 4:32(4:32/km) 134/137bpm [607b/km] 38cal 343/379W 14) 1km - 4:32(4:32/km) 134/137bpm [607b/km] 38cal 342/367W 15) 1km - 4:39(4:39/km) 133/136bpm [617b/km] 36cal 335/353W 16) 0.03km - 6(4:04/km) 133/134bpm [540b/km] 1cal 329/337W 17th Nov 2023, 12:13pm
Keegan wrote: Great mileage17th Nov 2023, 12:20pm
Sigh wrote: Brilliant, well done!17th Nov 2023, 12:23pm
Frosty The Bowman 🇸🇪 wrote: Thanks guys!17th Nov 2023, 1:08pm
riggys99 wrote: Well done impressive few days 17th Nov 2023, 1:25pm
Frosty The Bowman 🇸🇪 wrote: Thanks, I have to substitute Talent with hard work 😂18th Nov 2023, 4:00am
Eater of hills wrote: No stopping you. Excellent.👌18th Nov 2023, 5:32am
Frosty The Bowman 🇸🇪 wrote: :) Add a comment |
18.8mi,
2:49:46 Run - Trail Run
A really pleasant and fun run, felt really strong today, until my stomach started cramping. Had issues several times in the middle, feeling really ill for quite some time.
But I handled it and it got sorted after a while, and I could finish with a good feeling anyway. I also took a wrong turn, was supposed to be the long run a bit over 32km, but I’m happy with that anyway And for a very hilly run, a good pace for the effort. Split Summary === 1) 1km - 5:48(5:48/km) 139/153bpm [806b/km] 68cal 299/412W 2) 1km - 5:36(5:36/km) 135/152bpm [757b/km] 62cal 281/422W 3) 1km - 5:54(5:54/km) 145/159bpm [856b/km] 71cal 307/429W 4) 1km - 5:34(5:34/km) 145/156bpm [808b/km] 67cal 316/422W 5) 1km - 5:45(5:45/km) 148/165bpm [852b/km] 70cal 318/425W 6) 1km - 5:26(5:26/km) 145/153bpm [787b/km] 63cal 316/388W 7) 1km - 5:41(5:41/km) 144/158bpm [818b/km] 64cal 308/435W 8) 1km - 5:56(5:56/km) 153/166bpm [909b/km] 73cal 334/394W 9) 1km - 5:17(5:17/km) 147/167bpm [778b/km] 63cal 313/436W 10) 1km - 4:55(4:55/km) 142/160bpm [698b/km] 53cal 305/509W 11) 1km - 5:20(5:20/km) 145/154bpm [773b/km] 62cal 324/391W 12) 1km - 5:54(5:54/km) 151/165bpm [892b/km] 70cal 333/414W 13) 1km - 5:19(5:19/km) 140/156bpm [744b/km] 60cal 304/406W 14) 1km - 5:25(5:25/km) 145/159bpm [786b/km] 65cal 341/460W 15) 1km - 5:19(5:19/km) 141/152bpm [749b/km] 65cal 330/439W 16) 1km - 5:27(5:27/km) 141/156bpm [768b/km] 66cal 320/400W 17) 1km - 6:52(6:52/km) 150/169bpm [1030b/km] 80cal 329/426W 18) 1km - 5:36(5:36/km) 143/156bpm [802b/km] 65cal 309/400W 19) 1km - 5:02(5:02/km) 142/150bpm [715b/km] 59cal 304/395W 20) 1km - 4:52(4:52/km) 150/161bpm [730b/km] 57cal 322/405W 21) 1km - 5:47(5:47/km) 152/168bpm [880b/km] 71cal 332/449W 22) 1km - 5:53(5:53/km) 149/154bpm [876b/km] 69cal 334/417W 23) 1km - 6:01(6:01/km) 142/159bpm [853b/km] 67cal 317/440W 24) 1km - 6:02(6:02/km) 133/147bpm [802b/km] 66cal 280/398W 25) 1km - 5:56(5:56/km) 142/158bpm [842b/km] 67cal 307/404W 26) 1km - 5:25(5:25/km) 149/156bpm [808b/km] 69cal 321/412W 27) 1km - 5:10(5:10/km) 155/166bpm [802b/km] 66cal 330/416W 28) 1km - 5:29(5:29/km) 158/169bpm [868b/km] 74cal 319/486W 29) 1km - 5:40(5:40/km) 162/168bpm [919b/km] 77cal 337/420W 30) 1km - 5:50(5:50/km) 167/177bpm [974b/km] 79cal 335/533W 31) 0.26km - 1:33(5:51/km) 166/172bpm [972b/km] 21cal 342/428W 18th Nov 2023, 2:29pm
Raptor Tat Tat wrote: Well done :)18th Nov 2023, 2:42pm
Frosty The Bowman 🇸🇪 wrote: Cheers Raptor!18th Nov 2023, 3:29pm
tipsku wrote: Fantastic work, you rock those long runs18th Nov 2023, 3:32pm
Ultra ChristmasTreeDunc 🎄 wrote: That looks like a very nice route18th Nov 2023, 3:45pm
riggys99 wrote: Nicely done hope the stomach is ok18th Nov 2023, 3:49pm
Frosty The Bowman 🇸🇪 wrote: Thanks tipsku :)18th Nov 2023, 3:52pm
Frosty The Bowman 🇸🇪 wrote: It’s very nice Duncan. A few bits on tarmac and small gravel roads, but other than that just woods. And hilly :)
Thanks riggys, yes I’m fine just a case of runners stomach. 18th Nov 2023, 5:10pm
Sigh wrote: Brilliant run; hope the cramps have since gone.18th Nov 2023, 5:13pm
Frosty The Bowman 🇸🇪 wrote: Thanks sigh, I’m alright again :)18th Nov 2023, 5:13pm
Sigh wrote: Good news!19th Nov 2023, 9:11am
Eater of hills wrote: Real good Bowman. Great to get outdoors.😁19th Nov 2023, 9:22am
Frosty The Bowman 🇸🇪 wrote: Yes it’s nice to be out :) Add a comment |
6.2mi,
41:40 Run - Tempo
Nice little tempo run finishing off a 140km week!
Pretty hard effort. Cold and windy, I had to work up some warmth Split Summary === 1) 1km - 4:19(4:19/km) 145/163bpm [625b/km] 56cal 363/541W 2) 1km - 4:00(4:00/km) 165/170bpm [660b/km] 58cal 389/430W 3) 1km - 4:09(4:09/km) 171/173bpm [711b/km] 62cal 404/482W 4) 1km - 4:06(4:06/km) 171/176bpm [701b/km] 61cal 397/491W 5) 1km - 4:13(4:13/km) 174/181bpm [734b/km] 64cal 417/491W 6) 1km - 4:09(4:09/km) 173/181bpm [719b/km] 62cal 394/483W 7) 1km - 4:07(4:07/km) 174/177bpm [716b/km] 62cal 406/451W 8) 1km - 4:09(4:09/km) 175/179bpm [726b/km] 62cal 397/442W 9) 1km - 4:14(4:14/km) 175/179bpm [739b/km] 64cal 402/463W 10) 1km - 4:13(4:13/km) 177/181bpm [747b/km] 64cal 414/481W 11) 0.01km - 2(2:25/km) 179/179bpm [431b/km] 1cal 447/449W 19th Nov 2023, 11:46am
Sigh wrote: Excellent, well done!19th Nov 2023, 11:50am
Frosty The Bowman 🇸🇪 wrote: Cheers Sigh!19th Nov 2023, 12:21pm
riggys99 wrote: Well done nice session 19th Nov 2023, 12:25pm
Frosty The Bowman 🇸🇪 wrote: Thanks, a harder one was due :)19th Nov 2023, 1:26pm
tipsku wrote: Incredible mileage in winter, well done!19th Nov 2023, 1:33pm
Keegan wrote: Great effort, well done! 19th Nov 2023, 1:44pm
Frosty The Bowman 🇸🇪 wrote: Thanks tipsku, I’m going for a lot of milage, I think that is the key for me.19th Nov 2023, 1:45pm
Frosty The Bowman 🇸🇪 wrote: Thanks Keegan20th Nov 2023, 3:10am
Eater of hills wrote: Great week's work.😁20th Nov 2023, 4:53am
Frosty The Bowman 🇸🇪 wrote: Yes :) thanks Add a comment |
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7.8mi,
58:26 Run - Easy
Second one today, felt nice.
Its going to be a hard week keeping up with the mileage since im going away on a work trip.. Split Summary === 1) 1km - 4:49(4:49/km) 132/138bpm [636b/km] 53cal 327/378W 2) 1km - 4:38(4:38/km) 138/142bpm [640b/km] 54cal 342/356W 3) 1km - 4:40(4:40/km) 140/144bpm [654b/km] 53cal 342/393W 4) 1km - 4:39(4:39/km) 140/143bpm [652b/km] 51cal 343/358W 5) 1km - 4:41(4:41/km) 142/144bpm [666b/km] 50cal 344/361W 6) 1km - 4:40(4:40/km) 141/145bpm [657b/km] 49cal 348/371W 7) 1km - 4:43(4:43/km) 141/144bpm [666b/km] 48cal 344/357W 8) 1km - 4:41(4:41/km) 142/145bpm [666b/km] 47cal 346/368W 9) 1km - 4:40(4:40/km) 141/144bpm [657b/km] 44cal 350/376W 10) 1km - 4:38(4:38/km) 141/144bpm [653b/km] 43cal 351/366W 11) 1km - 4:34(4:34/km) 140/143bpm [640b/km] 41cal 354/373W 12) 1km - 4:36(4:36/km) 140/142bpm [644b/km] 39cal 353/461W 13) 0.53km - 2:25(4:36/km) 139/142bpm [640b/km] 20cal 352/387W 20th Nov 2023, 5:28pm
Raptor Tat Tat wrote: Well done :) Are you going somewhere interesting?20th Nov 2023, 6:26pm
Frosty The Bowman 🇸🇪 wrote: Thanks, no unfortunately not, Stockholm. Don’t like the big city’s :)20th Nov 2023, 6:38pm
Sigh wrote: Good mileage today. Careful you don't pick up a syndrome while you're there :-)20th Nov 2023, 6:57pm
Frosty The Bowman 🇸🇪 wrote: Thanks, I’ll be careful, I promise :)20th Nov 2023, 9:10pm
Keegan wrote: Another run! Enjoy your trip21st Nov 2023, 2:47am
Eater of hills wrote: No problem for you.👍21st Nov 2023, 3:48am
Frosty The Bowman 🇸🇪 wrote: Thanks Keegan, I’ll try :)
I have a plan EOH :) let’s see what happens :) Add a comment
7.8mi,
58:37Run - Easy
Nice and easy.
Split Summary === 1) 1km - 4:41(4:41/km) 131/150bpm [614b/km] 48cal 333/362W 2) 1km - 4:42(4:42/km) 143/153bpm [672b/km] 46cal 332/352W 3) 1km - 4:44(4:44/km) 136/142bpm [644b/km] 52cal 331/369W 4) 1km - 4:43(4:43/km) 137/140bpm [646b/km] 51cal 332/346W 5) 1km - 4:41(4:41/km) 137/141bpm [642b/km] 50cal 333/355W 6) 1km - 4:44(4:44/km) 138/142bpm [653b/km] 49cal 331/348W 7) 1km - 4:41(4:41/km) 139/142bpm [651b/km] 48cal 335/353W 8) 1km - 4:42(4:42/km) 137/139bpm [645b/km] 45cal 336/361W 9) 1km - 4:40(4:40/km) 137/140bpm [639b/km] 43cal 337/354W 10) 1km - 4:40(4:40/km) 136/139bpm [634b/km] 41cal 337/352W 11) 1km - 4:37(4:37/km) 136/139bpm [627b/km] 40cal 341/354W 12) 1km - 4:36(4:36/km) 135/138bpm [621b/km] 38cal 343/409W 13) 0.53km - 2:25(4:36/km) 136/138bpm [626b/km] 20cal 341/356W 20th Nov 2023, 11:23am
Nord SledRunner wrote: My compliments to the treadmill for a 99% pace score LOL20th Nov 2023, 11:28am
Frosty The Bowman 🇸🇪 wrote: :) Thanks, yes it not really my doing :)20th Nov 2023, 11:35am
Nord SledRunner wrote: Just pulling your leg 😉20th Nov 2023, 12:00pm
JCB wrote: Well done!20th Nov 2023, 12:10pm
Frosty The Bowman 🇸🇪 wrote: I know Sveve :) Thanks JCB20th Nov 2023, 9:08pm
Keegan wrote: Well done!21st Nov 2023, 3:47am
Frosty The Bowman 🇸🇪 wrote: Cheers Keegan! Add a comment |
7.8mi,
57:09 Run - Easy
New venue, up 4 i the morning, and travelling to the capital, and when i arrived i found a gym, a little to posh for my taste, but at least i could do my run
Here i really need the treadie, i would get so lost if i had to go out and run in the big city :D Split Summary === 1) 1km - 4:48(4:48/km) 134/143bpm [642b/km] 53cal 334/357W 2) 1km - 4:38(4:38/km) 140/143bpm [649b/km] 55cal 344/373W 3) 1km - 4:34(4:34/km) 142/147bpm [648b/km] 53cal 346/366W 4) 1km - 4:33(4:33/km) 142/145bpm [647b/km] 53cal 346/387W 5) 1km - 4:36(4:36/km) 143/146bpm [657b/km] 53cal 343/362W 6) 1km - 4:38(4:38/km) 143/147bpm [664b/km] 51cal 341/365W 7) 1km - 4:34(4:34/km) 144/148bpm [657b/km] 52cal 348/370W 8) 1km - 4:34(4:34/km) 143/146bpm [653b/km] 48cal 348/371W 9) 1km - 4:27(4:27/km) 144/147bpm [642b/km] 48cal 354/385W 10) 1km - 4:27(4:27/km) 143/147bpm [635b/km] 45cal 354/376W 11) 1km - 4:28(4:28/km) 143/145bpm [639b/km] 43cal 352/371W 12) 1km - 4:30(4:30/km) 142/145bpm [638b/km] 40cal 353/384W 13) 0.52km - 2:22(4:32/km) 141/144bpm [639b/km] 21cal 347/368W 21st Nov 2023, 12:32pm
Mozzer wrote: Great consistency as usual! Well done :-) 21st Nov 2023, 1:53pm
Frosty The Bowman 🇸🇪 wrote: Thanks, i try :)21st Nov 2023, 2:53pm
JCB wrote: Nicely done! Are there running paths in the big city?21st Nov 2023, 3:16pm
Frosty The Bowman 🇸🇪 wrote: Maybe, but I won’t go out and look :)21st Nov 2023, 3:20pm
Keegan wrote: Nice one! 21st Nov 2023, 5:31pm
Frosty The Bowman 🇸🇪 wrote: Cheers!22nd Nov 2023, 2:36am
Eater of hills wrote: Getting it done as usual.😁 Add a comment |
14mi,
1:43:00 Run - Easy
Really nice to get this run and time/distance in today.
The treadie stopped at 1h mark and telling me, "your exercise is done, well done" No it wasn't Well now I can relax a bit until tomorrow 😂 Felt really good too, always a bonus. The hotel breakfast taste good now Split Summary === 1) 1km - 4:55(4:55/km) 134/141bpm [658b/km] 54cal 319/346W 2) 1km - 4:39(4:39/km) 141/144bpm [656b/km] 56cal 333/351W 3) 1km - 4:33(4:33/km) 141/144bpm [641b/km] 54cal 339/360W 4) 1km - 4:32(4:32/km) 140/144bpm [636b/km] 51cal 340/359W 5) 1km - 4:31(4:31/km) 140/143bpm [633b/km] 49cal 343/361W 6) 1km - 4:26(4:26/km) 140/143bpm [620b/km] 47cal 351/385W 7) 1km - 4:28(4:28/km) 140/142bpm [626b/km] 46cal 346/376W 8) 1km - 4:26(4:26/km) 141/145bpm [625b/km] 45cal 350/380W 9) 1km - 4:34(4:34/km) 137/140bpm [626b/km] 42cal 342/369W 10) 1km - 4:32(4:32/km) 137/140bpm [621b/km] 40cal 343/368W 11) 1km - 4:31(4:31/km) 137/140bpm [618b/km] 39cal 348/393W 12) 1km - 4:31(4:31/km) 137/139bpm [619b/km] 37cal 350/374W 13) 1km - 4:30(4:30/km) 136/140bpm [613b/km] 36cal 350/373W 14) 1km - 4:35(4:35/km) 132/136bpm [606b/km] 30cal 345/390W 15) 1km - 4:32(4:32/km) 136/141bpm [616b/km] 35cal 348/395W 16) 1km - 4:31(4:31/km) 139/143bpm [629b/km] 38cal 348/388W 17) 1km - 4:36(4:36/km) 137/140bpm [629b/km] 35cal 346/432W 18) 1km - 4:34(4:34/km) 137/143bpm [626b/km] 34cal 347/387W 19) 1km - 4:37(4:37/km) 137/140bpm [633b/km] 34cal 344/375W 20) 1km - 4:34(4:34/km) 139/142bpm [635b/km] 36cal 347/372W 21) 1km - 4:40(4:40/km) 139/143bpm [649b/km] 36cal 340/372W 22) 1km - 4:41(4:41/km) 139/142bpm [650b/km] 36cal 343/370W 23) 0.55km - 2:32(4:35/km) 139/142bpm [638b/km] 19cal 346/394W 22nd Nov 2023, 8:21am
riggys99 wrote: Nice run and breakfast 😀22nd Nov 2023, 9:01am
Sigh wrote: Well done!22nd Nov 2023, 9:46am
Raptor Tat Tat wrote: Excellent use of time :)22nd Nov 2023, 11:29am
Frosty The Bowman 🇸🇪 wrote: Cheers guys :) Add a comment |
6.2mi,
48:08 Run - Easy
Not very pleasant, I’m not a morning person
Especially not after 4h sleep. Oh well, it got done and the hotel breakfast after made up for the pain a bit Split Summary === 1) 1km - 4:54(4:54/km) 129/136bpm [632b/km] 51cal 324/359W 2) 1km - 4:46(4:46/km) 132/136bpm [628b/km] 54cal 335/365W 3) 1km - 4:37(4:37/km) 133/137bpm [614b/km] 51cal 342/365W 4) 1km - 4:50(4:50/km) 132/136bpm [637b/km] 52cal 329/352W 5) 1km - 4:49(4:49/km) 132/135bpm [635b/km] 51cal 330/350W 6) 1km - 4:47(4:47/km) 133/136bpm [635b/km] 50cal 332/361W 7) 1km - 4:50(4:50/km) 133/136bpm [644b/km] 49cal 329/361W 8) 1km - 4:51(4:51/km) 133/136bpm [645b/km] 44cal 332/355W 9) 1km - 4:51(4:51/km) 133/138bpm [644b/km] 44cal 330/365W 10) 1km - 4:47(4:47/km) 134/138bpm [640b/km] 42cal 334/362W 11) 0.03km - 8(4:37/km) 129/130bpm [595b/km] 1cal 335/348W 23rd Nov 2023, 8:10am
riggys99 wrote: Well done 👍 23rd Nov 2023, 8:15am
Frosty The Bowman 🇸🇪 wrote: Thanks mate!23rd Nov 2023, 8:22am
Raptor Tat Tat wrote: It got done :) Early morning isn't for me either, when I was young and working long hours I preferred to run late at night. 23rd Nov 2023, 8:56am
Frosty The Bowman 🇸🇪 wrote: It’s a rock or a hard place thing for me.
And I think If have to choose, I rather take the pain and get it done in the morning, besides having to postpone it to the late evening, but it’s all bad 😂23rd Nov 2023, 8:57am
Sigh wrote: Well done, takes extra effort to run when you don't want to :-)23rd Nov 2023, 9:01am
Frosty The Bowman 🇸🇪 wrote: Thanks, yes it really does. :)23rd Nov 2023, 1:52pm
Keegan wrote: Well done - hope you enjoyed the breakfast!23rd Nov 2023, 2:08pm
Frosty The Bowman 🇸🇪 wrote: :) thanks, i did.23rd Nov 2023, 7:00pm
Ultra ChristmasTreeDunc 🎄 wrote: I love early morning runs but the habit was from a morning paper round which I didn’t always love🤣23rd Nov 2023, 7:52pm
Frosty The Bowman 🇸🇪 wrote: :)24th Nov 2023, 5:30am
Eater of hills wrote: Welcome to my world.😁 Changes to your routine are tough. Great work getting it done.24th Nov 2023, 7:58am
Frosty The Bowman 🇸🇪 wrote: :) It's just temporary for me hopefully, i'm back in my neck of the woods, so all back to normal now :) Add a comment |
8.1mi,
52:35 Run - Intervals
3x3km in 3:40 min/km on an average with 500m jogrest.
Of course it differs on the treadmill with the pace vs effort. But good pace and pretty speedy, and the legs are spinning pretty fast Getting faster and faster, i will try to keep increasing the pace every week on this session. Nice feeling today, good to be back "home" and run in a resonable hour. Split Summary === 1) 1km - 4:54(4:54/km) 131/142bpm [642b/km] 46cal 327/368W 2) 1km - 4:46(4:46/km) 139/143bpm [662b/km] 52cal 331/362W 3) 1km - 3:45(3:45/km) 157/163bpm [590b/km] 51cal 411/466W 4) 1km - 3:44(3:44/km) 163/166bpm [608b/km] 53cal 418/446W 5) 1km - 3:43(3:43/km) 165/167bpm [614b/km] 53cal 416/439W 6) 0.5km - 2:24(4:48/km) 148/165bpm [709b/km] 28cal 330/417W 7) 1km - 3:43(3:43/km) 162/168bpm [602b/km] 51cal 415/440W 8) 1km - 3:40(3:40/km) 166/169bpm [608b/km] 52cal 424/476W 9) 1km - 3:38(3:38/km) 167/169bpm [608b/km] 52cal 427/447W 10) 0.5km - 2:20(4:41/km) 150/166bpm [701b/km] 26cal 340/424W 11) 1km - 3:38(3:38/km) 163/169bpm [591b/km] 50cal 429/470W 12) 1km - 3:36(3:36/km) 167/169bpm [602b/km] 51cal 431/455W 13) 1km - 3:37(3:37/km) 167/169bpm [603b/km] 51cal 426/443W 14) 0.5km - 2:23(4:47/km) 151/168bpm [722b/km] 24cal 334/443W 15) 0.56km - 2:44(4:56/km) 138/142bpm [680b/km] 12cal 330/372W 24th Nov 2023, 11:28am
Raptor Tat Tat wrote: Well done :)24th Nov 2023, 11:30am
Frosty The Bowman 🇸🇪 wrote: Thank you!24th Nov 2023, 11:33am
riggys99 wrote: Good session 24th Nov 2023, 11:34am
Frosty The Bowman 🇸🇪 wrote: Yes, thanks!24th Nov 2023, 12:32pm
Sigh wrote: Well done!24th Nov 2023, 12:36pm
Frosty The Bowman 🇸🇪 wrote: Thank you sir
24th Nov 2023, 1:15pm
Keegan wrote: Great workout, well done!24th Nov 2023, 3:17pm
tipsku wrote: Impressive session. Your legs are getting faster even within the session, the final 3 km were the fastest of the run. 24th Nov 2023, 3:51pm
Frosty The Bowman 🇸🇪 wrote: I kept raising the speed a little bit every interval, but it also felt good overall, and when the last 3km was done I thought I had ran 2 km :)
It was a good one.
Thanks Keegan Add a comment |
18.7mi,
2:55:57 Run - Long Run
Cold and a bit slippery today, and I don’t know why I keep going back to shoes I know I hate. The shoes I used today is so stiff and hard that my legs and feets where aching badly after 15km or so. They are going in the bin now.
Besides that it was ok, very slow pace but still a bit high HR? Anyway , always nice to be able to go for a long run, but 30km is a long way, no matter how fit you might be. Split Summary === 1) 1km - 5:41(5:41/km) 144/160bpm [818b/km] 70cal 307/426W 2) 1km - 5:27(5:27/km) 142/159bpm [775b/km] 66cal 292/462W 3) 1km - 5:59(5:59/km) 150/165bpm [897b/km] 73cal 300/411W 4) 1km - 5:35(5:35/km) 152/164bpm [849b/km] 70cal 333/462W 5) 1km - 5:57(5:57/km) 155/166bpm [921b/km] 74cal 304/463W 6) 1km - 5:15(5:15/km) 155/161bpm [813b/km] 68cal 318/398W 7) 1km - 5:21(5:21/km) 156/164bpm [836b/km] 69cal 336/454W 8) 1km - 5:55(5:55/km) 159/170bpm [941b/km] 77cal 343/431W 9) 1km - 5:22(5:22/km) 152/170bpm [815b/km] 64cal 315/427W 10) 1km - 4:56(4:56/km) 144/160bpm [709b/km] 56cal 299/426W 11) 1km - 5:20(5:20/km) 149/158bpm [794b/km] 62cal 338/418W 12) 1km - 5:59(5:59/km) 152/160bpm [909b/km] 70cal 324/422W 13) 1km - 5:47(5:47/km) 142/154bpm [821b/km] 65cal 293/389W 14) 1km - 5:37(5:37/km) 147/165bpm [825b/km] 70cal 310/391W 15) 1km - 5:53(5:53/km) 147/157bpm [865b/km] 69cal 303/432W 16) 1km - 6:40(6:40/km) 145/163bpm [967b/km] 69cal 274/387W 17) 1km - 5:57(5:57/km) 143/169bpm [850b/km] 71cal 303/414W 18) 1km - 6:50(6:50/km) 158/172bpm [1081b/km] 81cal 338/443W 19) 1km - 5:10(5:10/km) 145/152bpm [749b/km] 64cal 325/381W 20) 1km - 5:15(5:15/km) 138/146bpm [723b/km] 61cal 292/351W 21) 1km - 5:59(5:59/km) 149/160bpm [892b/km] 70cal 324/421W 22) 1km - 6:18(6:18/km) 148/156bpm [932b/km] 69cal 310/393W 23) 1km - 6:00(6:00/km) 145/154bpm [869b/km] 68cal 293/380W 24) 1km - 5:44(5:44/km) 140/155bpm [802b/km] 66cal 295/418W 25) 1km - 5:54(5:54/km) 147/164bpm [867b/km] 73cal 301/412W 26) 1km - 5:42(5:42/km) 145/156bpm [827b/km] 68cal 311/428W 27) 1km - 5:49(5:49/km) 148/154bpm [862b/km] 71cal 307/399W 28) 1km - 6:15(6:15/km) 146/158bpm [913b/km] 70cal 295/397W 29) 1km - 6:31(6:31/km) 147/162bpm [958b/km] 70cal 287/397W 30) 1km - 6:54(6:54/km) 158/163bpm [1090b/km] 83cal 294/376W 31) 0.16km - 57(5:50/km) 150/160bpm [874b/km] 11cal 286/355W 25th Nov 2023, 1:25pm
chunkyblizzard wrote: Nice run, how was it?25th Nov 2023, 1:39pm
Frosty The Bowman 🇸🇪 wrote: Thanks mate, it was a bit cold and uncomfortable, but I think it should be to do any good :D25th Nov 2023, 1:42pm
Sigh wrote: Well run, and good decision to bin the shoes.25th Nov 2023, 2:04pm
Frosty The Bowman 🇸🇪 wrote: Thanks, yes should’ve been done a long time ago.25th Nov 2023, 2:46pm
Mozzer wrote: Wow, you’re really churning out the miles; Fantastic stuff!25th Nov 2023, 2:49pm
Frosty The Bowman 🇸🇪 wrote: Thanks mate, I believe it’s the key.
Consistent milage.25th Nov 2023, 3:59pm
Raptor Tat Tat wrote: Well done :) Good decision to dispose of the shoes.25th Nov 2023, 4:06pm
riggys99 wrote: Well run. Off road and cold probably why HR higher than normal for pace25th Nov 2023, 4:54pm
Frosty The Bowman 🇸🇪 wrote: Thanks velo, yes, and I felt so sorry for my self that I clicked home a new pair of trail shoes 😂25th Nov 2023, 4:56pm
Frosty The Bowman 🇸🇪 wrote: Thanks riggys, it was a bit higher than usual at that route and pace, so maybe just one of those days. :)27th Nov 2023, 1:53am
Eater of hills wrote: Great run Bowman. RIP your shoes.😁27th Nov 2023, 5:19am
Frosty The Bowman 🇸🇪 wrote: :) thanks29th Nov 2023, 9:29am
tipsku wrote: Well run long run. I'm crawling around slower than usual, too. It's cold and slippery. HR is probably higher because you have to spend more energy on staying warm29th Nov 2023, 11:01am
Frosty The Bowman 🇸🇪 wrote: Cheers, yes that might be it for sure. Add a comment |
4.6mi,
42:04 Run - Easy
Not really up for it 🤣
I light a fire in the fireplace this morning so it was that comfy warmth inside today. And -6 °C outside But it gotta be done so I went out for a short run. Very pretty outside and lovely “warming” sun in a few places. So it wasn’t to bad after all Split Summary === 1) 1km - 6:10(6:10/km) 144/157bpm [887b/km] 75cal 341/442W 2) 1km - 5:38(5:38/km) 144/164bpm [811b/km] 67cal 297/455W 3) 1km - 5:21(5:21/km) 140/157bpm [748b/km] 62cal 296/418W 4) 1km - 5:27(5:27/km) 154/167bpm [839b/km] 72cal 331/449W 5) 1km - 5:40(5:40/km) 151/166bpm [856b/km] 73cal 321/487W 6) 1km - 5:41(5:41/km) 154/164bpm [876b/km] 74cal 338/449W 7) 1km - 6:05(6:05/km) 159/174bpm [967b/km] 79cal 333/426W 8) 0.34km - 2:03(5:59/km) 162/167bpm [970b/km] 27cal 353/416W 26th Nov 2023, 11:51am
JCB wrote: 🏆26th Nov 2023, 11:59am
Frosty The Bowman 🇸🇪 wrote: :) 26th Nov 2023, 12:10pm
riggys99 wrote: Enjoy the well earned warmth of the fire 26th Nov 2023, 12:32pm
Frosty The Bowman 🇸🇪 wrote: :) thanks :)26th Nov 2023, 12:48pm
Sigh wrote: Well done!26th Nov 2023, 1:28pm
Frosty The Bowman 🇸🇪 wrote: Cheers!27th Nov 2023, 1:57am
Eater of hills wrote: Keep the streak alive. 😁 How many days in row have you done now?27th Nov 2023, 5:21am
Frosty The Bowman 🇸🇪 wrote: Yes i will for at least a while more. I don’t think I’m done yet :) 1060 days.
27th Nov 2023, 5:39am
Eater of hills wrote: Wow.😮27th Nov 2023, 7:10am
Frosty The Bowman 🇸🇪 wrote: Yes feels kinda strange. :) I have an average of slightly over 10km per day for all those days too. Add a comment |
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6.2mi,
47:25 Run - Easy
Second run today, 10k was enough.
Ok feeling I guess, but tired from a days work. Split Summary === 1) 1km - 4:45(4:45/km) 137/144bpm [651b/km] 54cal 334/367W 2) 1km - 4:42(4:42/km) 140/144bpm [658b/km] 55cal 336/353W 3) 1km - 4:42(4:42/km) 140/144bpm [658b/km] 54cal 335/392W 4) 1km - 4:41(4:41/km) 140/143bpm [656b/km] 52cal 335/353W 5) 1km - 4:43(4:43/km) 139/143bpm [655b/km] 50cal 336/395W 6) 1km - 4:46(4:46/km) 138/141bpm [658b/km] 48cal 330/346W 7) 1km - 4:45(4:45/km) 139/142bpm [660b/km] 48cal 332/360W 8) 1km - 4:46(4:46/km) 138/141bpm [658b/km] 45cal 331/363W 9) 1km - 4:46(4:46/km) 137/143bpm [653b/km] 43cal 333/347W 10) 1km - 4:42(4:42/km) 137/141bpm [644b/km] 42cal 337/352W 11) 0.03km - 7(4:21/km) 136/137bpm [591b/km] 1cal 336/338W Add a comment
9.4mi,
1:11:17Run - Easy
A bit high hr for the effort here and there. Don’t know why, felt better after a while.
I spent a while talking to a colleague who ran on the treadie next to me too though, that might raised the HR a bit. Ok start of the week. Split Summary === 1) 1km - 4:51(4:51/km) 134/142bpm [651b/km] 50cal 327/406W 2) 1km - 4:43(4:43/km) 142/147bpm [670b/km] 56cal 334/353W 3) 1km - 4:39(4:39/km) 144/148bpm [670b/km] 56cal 338/372W 4) 1km - 4:41(4:41/km) 144/148bpm [675b/km] 56cal 335/357W 5) 1km - 4:41(4:41/km) 141/147bpm [661b/km] 51cal 339/387W 6) 1km - 4:47(4:47/km) 141/146bpm [674b/km] 51cal 330/358W 7) 1km - 4:47(4:47/km) 142/146bpm [679b/km] 51cal 328/357W 8) 1km - 4:51(4:51/km) 144/152bpm [698b/km] 52cal 329/352W 9) 1km - 4:46(4:46/km) 144/150bpm [685b/km] 50cal 335/355W 10) 1km - 4:50(4:50/km) 144/150bpm [696b/km] 48cal 330/344W 11) 1km - 4:46(4:46/km) 143/149bpm [682b/km] 45cal 332/351W 12) 1km - 4:45(4:45/km) 143/149bpm [680b/km] 43cal 334/379W 13) 1km - 4:40(4:40/km) 144/151bpm [673b/km] 43cal 339/374W 14) 1km - 4:34(4:34/km) 142/145bpm [649b/km] 41cal 346/371W 15) 1km - 4:43(4:43/km) 142/144bpm [669b/km] 39cal 336/371W 16) 0.05km - 12(4:22/km) 142/143bpm [619b/km] 2cal 341/347W 27th Nov 2023, 12:27pm
Raptor Tat Tat wrote: Well done :)27th Nov 2023, 12:29pm
Sigh wrote: Well done!27th Nov 2023, 12:53pm
Mozzer wrote: Well run27th Nov 2023, 2:10pm
riggys99 wrote: Nice constant pace27th Nov 2023, 2:17pm
Frosty The Bowman 🇸🇪 wrote: Cheers guys.
Add a comment |
6.2mi,
41:31 Run - Fartleks
Second one to day, a quick and dirty fartlek run, i just wanted to go home
Felt kinda hard compared to usual. So good session i guess Split Summary === 1) 1km - 4:47(4:47/km) 137/144bpm [655b/km] 55cal 334/374W 2) 1km - 3:42(3:42/km) 160/166bpm [593b/km] 51cal 424/501W 3) 1km - 3:42(3:42/km) 167/170bpm [618b/km] 53cal 422/442W 4) 1km - 4:52(4:52/km) 144/166bpm [702b/km] 55cal 326/427W 5) 1km - 3:41(3:41/km) 165/169bpm [608b/km] 52cal 422/469W 6) 1km - 3:43(3:43/km) 169/171bpm [628b/km] 54cal 419/438W 7) 1km - 4:51(4:51/km) 149/168bpm [723b/km] 55cal 328/435W 8) 1km - 3:41(3:41/km) 166/170bpm [611b/km] 51cal 423/448W 9) 1km - 3:42(3:42/km) 169/171bpm [624b/km] 53cal 423/435W 10) 1km - 4:43(4:43/km) 146/169bpm [688b/km] 43cal 336/430W 11) 0.02km - 7(4:34/km) 141/142bpm [645b/km] 1cal 333/346W 28th Nov 2023, 4:37pm
riggys99 wrote: Nice looking session 28th Nov 2023, 5:27pm
Frosty The Bowman 🇸🇪 wrote: Thanks, it turned out ok28th Nov 2023, 7:23pm
Eater of hills wrote: Great miles today.😀28th Nov 2023, 8:03pm
Frosty The Bowman 🇸🇪 wrote: Thanks yes I try to get them in early in the week if I can. Add a comment
9.3mi,
1:10:12Run - Easy
Another meh run. But it got done somewhat ok.
Shouldn't complain really, i should be glad that i can do it, i can run indoors when the wind and snow hurdling pass the window. And i'm healthy and injure free. HR slowly going down during the run. I don't know what to take from that. Split Summary === 1) 1km - 4:43(4:43/km) 136/142bpm [641b/km] 53cal 333/410W 2) 1km - 4:37(4:37/km) 141/146bpm [652b/km] 56cal 339/354W 3) 1km - 4:37(4:37/km) 142/145bpm [655b/km] 54cal 338/355W 4) 1km - 4:42(4:42/km) 141/144bpm [664b/km] 53cal 332/357W 5) 1km - 4:43(4:43/km) 142/144bpm [669b/km] 52cal 333/349W 6) 1km - 4:44(4:44/km) 141/143bpm [668b/km] 50cal 330/352W 7) 1km - 4:43(4:43/km) 141/145bpm [664b/km] 49cal 333/348W 8) 1km - 4:44(4:44/km) 141/144bpm [667b/km] 47cal 332/353W 9) 1km - 4:41(4:41/km) 140/143bpm [656b/km] 45cal 336/358W 10) 1km - 4:39(4:39/km) 139/142bpm [647b/km] 42cal 338/357W 11) 1km - 4:39(4:39/km) 138/142bpm [642b/km] 40cal 340/356W 12) 1km - 4:35(4:35/km) 138/141bpm [632b/km] 39cal 344/394W 13) 1km - 4:39(4:39/km) 138/141bpm [641b/km] 38cal 337/353W 14) 1km - 4:36(4:36/km) 138/140bpm [634b/km] 37cal 342/377W 15) 1km - 4:41(4:41/km) 137/139bpm [642b/km] 35cal 337/354W 16) 0.03km - 9(4:17/km) 137/138bpm [586b/km] 1cal 329/341W 28th Nov 2023, 12:01pm
Nord SledRunner wrote: The last third is only 2 bpm lower than the middle third, so not much of an effect imho. Nice outing anyway!28th Nov 2023, 12:14pm
Sigh wrote: Well done, keeping up the mileage nicely!28th Nov 2023, 1:14pm
JCB wrote: Well done! If I had to guess I would say that since your cadence was slightly lower (and stride length slightly longer) that your heart didn't need to go quite as hard. It is very slight though.28th Nov 2023, 1:28pm
Frosty The Bowman 🇸🇪 wrote: Cheers Steve, well something is going on, but body is an enigma. Not much difference for sure, but a few beats here and there probably means something :)28th Nov 2023, 1:31pm
Frosty The Bowman 🇸🇪 wrote: Thanks Sigh!
Yes that seems reasonable JCB. I guess that one might roll back in tho the most economical run technique or something like that, even during a run, and not just over time.28th Nov 2023, 2:29pm
riggys99 wrote: Nice run. I wouldn’t worry about the HR how did it feel. I think that’s the best way to measure effort especially on an easy run. I like to find a pace that feels nice then slow it down a little 28th Nov 2023, 4:26pm
Frosty The Bowman 🇸🇪 wrote: It was a bit tedious today, kinda having a bit high HR during rest and runs, but no big differences, but it's there. But yes, Easy effort should go a bit on feel, im lousy on feel though :)
28th Nov 2023, 4:32pm
riggys99 wrote: It’s a good skill to learn but harder these days with all the data on your wrist etc 28th Nov 2023, 4:32pm
riggys99 wrote: It’s a good skill to learn but harder these days with all the data on your wrist etc 28th Nov 2023, 4:33pm
riggys99 wrote: Bit like posting a comment is hard 😀28th Nov 2023, 5:26pm
Frosty The Bowman 🇸🇪 wrote: :)
Yes I agree, I do go more by feel during race.
But when training I go for other metrics as well. Add a comment |
7.5mi,
47:11 Run - Intervals
Hard one, but sustainable pace.
3x3km, 500m “rest” in between. Been doing this particular session for a few weeks now, and raised the tempo a bit every time. It’s a nice hard workout. Split Summary === 1) 1km - 4:45(4:45/km) 130/137bpm [617b/km] 50cal 332/375W 2) 1km - 4:49(4:49/km) 138/142bpm [664b/km] 55cal 328/369W 3) 1km - 3:38(3:38/km) 161/166bpm [585b/km] 51cal 427/444W 4) 1km - 3:37(3:37/km) 165/168bpm [598b/km] 52cal 425/438W 5) 1km - 3:38(3:38/km) 167/170bpm [606b/km] 52cal 426/443W 6) 0.5km - 2:23(4:46/km) 150/167bpm [715b/km] 28cal 329/430W 7) 1km - 3:37(3:37/km) 163/169bpm [590b/km] 50cal 425/451W 8) 1km - 3:35(3:35/km) 168/169bpm [603b/km] 52cal 428/443W 9) 1km - 3:37(3:37/km) 168/169bpm [607b/km] 52cal 424/443W 10) 0.5km - 2:22(4:44/km) 150/168bpm [709b/km] 26cal 333/423W 11) 1km - 3:36(3:36/km) 163/168bpm [587b/km] 48cal 425/456W 12) 1km - 3:36(3:36/km) 167/168bpm [601b/km] 51cal 425/442W 13) 1km - 3:38(3:38/km) 166/169bpm [604b/km] 52cal 425/442W 14) 0.08km - 20(3:54/km) 165/168bpm [644b/km] 4cal 391/435W 29th Nov 2023, 11:14am
Sigh wrote: Great session, well done!29th Nov 2023, 11:16am
Frosty The Bowman 🇸🇪 wrote: Thanks Sigh!
29th Nov 2023, 11:24am
Keegan wrote: Well done 👍 29th Nov 2023, 11:33am
Frosty The Bowman 🇸🇪 wrote: Cheers mate!29th Nov 2023, 12:34pm
riggys99 wrote: Good session and nice to see progress 29th Nov 2023, 12:41pm
Frosty The Bowman 🇸🇪 wrote: Cheers, yes, maybe not really progress though, just trying to go faster and faster until i can't do the session as i wanted anymore :)29th Nov 2023, 12:48pm
riggys99 wrote: I would call it progress 😁29th Nov 2023, 12:54pm
Frosty The Bowman 🇸🇪 wrote: hehe, yea maybe, its a bit of semantics. :)30th Nov 2023, 5:21am
Eater of hills wrote: Great speed session.👌30th Nov 2023, 8:10am
Frosty The Bowman 🇸🇪 wrote: Cheers mate Add a comment |
8.7mi,
1:03:54 Run - Easy
Very nice feeling today.
settled on 14 km just to beat my previously highest distance month, and i did. Split Summary === 1) 1km - 4:38(4:38/km) 131/138bpm [608b/km] 49cal 332/378W 2) 1km - 4:28(4:28/km) 138/142bpm [616b/km] 52cal 343/361W 3) 1km - 4:37(4:37/km) 137/141bpm [632b/km] 52cal 334/357W 4) 1km - 4:27(4:27/km) 139/142bpm [619b/km] 51cal 345/357W 5) 1km - 4:32(4:32/km) 139/142bpm [629b/km] 49cal 340/359W 6) 1km - 4:29(4:29/km) 140/144bpm [627b/km] 48cal 345/363W 7) 1km - 4:36(4:36/km) 141/148bpm [650b/km] 49cal 340/363W 8) 1km - 4:34(4:34/km) 140/144bpm [639b/km] 46cal 344/380W 9) 1km - 4:32(4:32/km) 140/142bpm [635b/km] 44cal 348/364W 10) 1km - 4:32(4:32/km) 140/145bpm [635b/km] 43cal 348/367W 11) 1km - 4:38(4:38/km) 139/142bpm [645b/km] 41cal 342/364W 12) 1km - 4:36(4:36/km) 138/141bpm [634b/km] 39cal 344/359W 13) 1km - 4:32(4:32/km) 138/140bpm [625b/km] 38cal 347/364W 14) 1km - 4:34(4:34/km) 137/140bpm [627b/km] 37cal 346/368W 15) 0.04km - 9(4:09/km) 136/137bpm [564b/km] 1cal 350/354W 30th Nov 2023, 11:39am
Nord SledRunner wrote: That'll do - or the next time with a big total it'll be even harder!30th Nov 2023, 11:43am
Frosty The Bowman 🇸🇪 wrote: Yes, just small steps that can be slightly higher over time :)30th Nov 2023, 12:50pm
Sigh wrote: Well done!30th Nov 2023, 1:03pm
Frosty The Bowman 🇸🇪 wrote: Thank you sir30th Nov 2023, 2:33pm
riggys99 wrote: Well done. Constant small
Improvement that stays 😁30th Nov 2023, 2:36pm
Frosty The Bowman 🇸🇪 wrote: Yes! :) thanks mate!1st Dec 2023, 3:23am
Eater of hills wrote: Great month coming off a marathon.👌1st Dec 2023, 5:15am
Frosty The Bowman 🇸🇪 wrote: Thanks :) Add a comment |
6.2mi,
48:06 Run - Easy
Easy and pretty short today, but kinda tedious work.
Ok feeling, but strange HR, i'm not paranoid about the HR, im just making observations But the big dip in HR in the beginning corresponds with data being lost from the HR strap, i can see that on GC webb. But when it found its way again it seems to be correct the rest of the run. But unusual low. Split Summary === 1) 1km - 5:02(5:02/km) 131/148bpm [660b/km] 41cal 308/354W 2) 1km - 4:45(4:45/km) 139/152bpm [661b/km] 22cal 326/348W 3) 1km - 4:50(4:50/km) 135/147bpm [652b/km] 50cal 325/351W 4) 1km - 4:47(4:47/km) 133/137bpm [637b/km] 53cal 325/352W 5) 1km - 4:47(4:47/km) 135/139bpm [646b/km] 52cal 327/356W 6) 1km - 4:46(4:46/km) 135/138bpm [643b/km] 50cal 327/341W 7) 1km - 4:44(4:44/km) 135/139bpm [640b/km] 48cal 329/345W 8) 1km - 4:47(4:47/km) 134/138bpm [642b/km] 47cal 327/344W 9) 1km - 4:46(4:46/km) 134/139bpm [639b/km] 45cal 329/357W 10) 1km - 4:44(4:44/km) 135/138bpm [640b/km] 44cal 329/349W 11) 0.03km - 6(4:02/km) 134/134bpm [540b/km] 1cal 336/344W 1st Dec 2023, 12:07pm
Sigh wrote: Well done FB :-)1st Dec 2023, 12:41pm
Frosty The Bowman 🇸🇪 wrote: Cheers :)1st Dec 2023, 2:24pm
Raptor Tat Tat wrote: Spooky *ninja* Well done!1st Dec 2023, 2:54pm
Frosty The Bowman 🇸🇪 wrote: :) thanks Raptor2nd Dec 2023, 8:41am
Eater of hills wrote: Those stats look great to me.😁2nd Dec 2023, 8:45am
Frosty The Bowman 🇸🇪 wrote: :) cheers Add a comment |
18.8mi,
2:58:55 Run - Long Run
Cold windy, cloudy and some snow on the ground and in the air, like running in potato flour
Still a pleasant run, lovely in the woods when it’s like this. Very slow pace today, not good traction, and I didn’t really want to jeopardize anything either by slipping on some hidden ice or so. Split Summary === 1) 1km - 6:00(6:00/km) 141/155bpm [847b/km] 71cal 300/412W 2) 1km - 5:35(5:35/km) 140/159bpm [782b/km] 67cal 278/442W 3) 1km - 5:58(5:58/km) 149/161bpm [889b/km] 74cal 304/401W 4) 1km - 5:34(5:34/km) 151/163bpm [839b/km] 69cal 325/461W 5) 1km - 5:50(5:50/km) 151/168bpm [880b/km] 71cal 313/408W 6) 1km - 5:34(5:34/km) 147/157bpm [819b/km] 64cal 301/383W 7) 1km - 5:45(5:45/km) 147/160bpm [846b/km] 66cal 308/397W 8) 1km - 6:14(6:14/km) 153/165bpm [953b/km] 76cal 325/436W 9) 1km - 5:48(5:48/km) 146/162bpm [848b/km] 62cal 294/408W 10) 1km - 5:16(5:16/km) 138/154bpm [726b/km] 54cal 285/414W 11) 1km - 5:37(5:37/km) 144/152bpm [810b/km] 62cal 315/377W 12) 1km - 6:02(6:02/km) 147/158bpm [888b/km] 66cal 319/411W 13) 1km - 5:32(5:32/km) 140/153bpm [774b/km] 65cal 311/413W 14) 1km - 5:43(5:43/km) 145/160bpm [828b/km] 69cal 307/365W 15) 1km - 5:57(5:57/km) 144/153bpm [858b/km] 71cal 302/425W 16) 1km - 6:47(6:47/km) 140/159bpm [950b/km] 71cal 273/400W 17) 1km - 6:17(6:17/km) 138/164bpm [868b/km] 71cal 283/393W 18) 1km - 7:08(7:08/km) 156/170bpm [1114b/km] 81cal 327/403W 19) 1km - 5:11(5:11/km) 145/154bpm [751b/km] 61cal 310/351W 20) 1km - 4:53(4:53/km) 142/147bpm [693b/km] 58cal 294/360W 21) 1km - 5:48(5:48/km) 153/163bpm [887b/km] 72cal 328/411W 22) 1km - 6:08(6:08/km) 151/163bpm [927b/km] 71cal 313/382W 23) 1km - 5:44(5:44/km) 149/166bpm [854b/km] 70cal 306/437W 24) 1km - 5:18(5:18/km) 152/171bpm [805b/km] 68cal 316/468W 25) 1km - 6:00(6:00/km) 150/169bpm [901b/km] 74cal 299/437W 26) 1km - 5:53(5:53/km) 146/160bpm [860b/km] 67cal 297/413W 27) 1km - 6:28(6:28/km) 151/160bpm [977b/km] 71cal 273/352W 28) 1km - 6:29(6:29/km) 146/159bpm [947b/km] 69cal 278/389W 29) 1km - 6:30(6:30/km) 148/164bpm [962b/km] 74cal 287/365W 30) 1km - 6:54(6:54/km) 153/162bpm [1057b/km] 76cal 303/418W 31) 0.18km - 59(5:32/km) 146/152bpm [808b/km] 13cal 295/349W 2nd Dec 2023, 1:32pm
Nord SledRunner wrote: Hope you wrapped up warm!2nd Dec 2023, 1:47pm
Frosty The Bowman 🇸🇪 wrote: :) I did, and took it easy not to get to sweaty and cold.2nd Dec 2023, 2:50pm
riggys99 wrote: Sometimes a run like that is great more about the experience than time pace etc 2nd Dec 2023, 2:56pm
Nord SledRunner wrote: If you need spikes I recommend best-grip.se2nd Dec 2023, 3:03pm
Frosty The Bowman 🇸🇪 wrote: Yes today it was all about time on my legs, and some grit :)
Steve, I got those, haven’t bother screwing them in yet, and for a mixed surface run it can be a bit to harsh on the feet with spikes.2nd Dec 2023, 3:07pm
Nord SledRunner wrote: True! I tend just to do the forefoot so I have an option how I land.2nd Dec 2023, 3:13pm
Frosty The Bowman 🇸🇪 wrote: That’s a good thought, I might try that2nd Dec 2023, 4:38pm
Raptor Tat Tat wrote: Well done :)2nd Dec 2023, 5:16pm
Frosty The Bowman 🇸🇪 wrote: Cheers Rap2nd Dec 2023, 7:45pm
chunkyblizzard wrote: Nice! 2nd Dec 2023, 8:08pm
Sigh wrote: Smashing, well done!2nd Dec 2023, 8:45pm
Frosty The Bowman 🇸🇪 wrote: Thanks guys!3rd Dec 2023, 9:53am
Eater of hills wrote: Very nice.👌3rd Dec 2023, 10:33am
Frosty The Bowman 🇸🇪 wrote: Thanks mate, any snow at your place yet?3rd Dec 2023, 2:28pm
JCB wrote: Good mileage and sounds like a great adventure in nature!3rd Dec 2023, 3:49pm
Frosty The Bowman 🇸🇪 wrote: It was nice, cheers!4th Dec 2023, 5:34am
Eater of hills wrote: No snow here but hovering below zero.
4th Dec 2023, 6:49am
Frosty The Bowman 🇸🇪 wrote: 👍 Add a comment |
3.2mi,
29:02 Run - Easy
Just a short one tallying up the weekly milage, and trying out a pair of newly studded pair of speedgoats.
Split Summary === 1) 1km - 6:09(6:09/km) 134/150bpm [825b/km] 70cal 296/407W 2) 1km - 5:16(5:16/km) 135/157bpm [712b/km] 60cal 293/463W 3) 1km - 5:15(5:15/km) 147/158bpm [772b/km] 69cal 330/424W 4) 1km - 5:57(5:57/km) 153/165bpm [911b/km] 77cal 335/407W 5) 1km - 5:50(5:50/km) 150/165bpm [875b/km] 73cal 312/399W 6) 0.09km - 34(6:40/km) 158/161bpm [1052b/km] 7cal 373/434W 3rd Dec 2023, 12:05pm
Sigh wrote: Well done!3rd Dec 2023, 12:18pm
Frosty The Bowman 🇸🇪 wrote: Cheers! Add a comment |
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Mon 4th Dec
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Tue 5th Dec
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Wed 6th Dec
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Thu 7th Dec
Dec 7
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Fri 8th Dec
Dec 8
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Sat 9th Dec
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Sun 10th Dec
Dec 10
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6.2mi,
48:03 Run - Easy
Second run of the day, Hard work, but it’s done
Split Summary === 1) 1km - 4:49(4:49/km) 127/134bpm [611b/km] 49cal 333/367W 2) 1km - 4:49(4:49/km) 132/138bpm [636b/km] 55cal 329/346W 3) 1km - 4:47(4:47/km) 134/138bpm [641b/km] 54cal 331/351W 4) 1km - 4:46(4:46/km) 135/139bpm [644b/km] 52cal 332/353W 5) 1km - 4:47(4:47/km) 136/139bpm [652b/km] 50cal 331/384W 6) 1km - 4:47(4:47/km) 136/140bpm [651b/km] 48cal 332/350W 7) 1km - 4:50(4:50/km) 136/140bpm [657b/km] 48cal 328/344W 8) 1km - 4:48(4:48/km) 136/140bpm [652b/km] 46cal 332/427W 9) 1km - 4:45(4:45/km) 136/140bpm [646b/km] 44cal 335/348W 10) 1km - 4:46(4:46/km) 136/138bpm [649b/km] 42cal 336/354W 11) 0.03km - 9(4:24/km) 137/138bpm [603b/km] 1cal 323/343W 4th Dec 2023, 6:35pm
Raptor Tat Tat wrote: Impressive mileage as always :)4th Dec 2023, 8:15pm
Frosty The Bowman 🇸🇪 wrote: Thanks velo, rough today but I pulled through:) Add a comment
7.8mi,
59:41Run - Easy
Just some easy milage to start the week.
Split Summary === 1) 1km - 4:47(4:47/km) 126/131bpm [602b/km] 46cal 337/360W 2) 1km - 4:39(4:39/km) 131/135bpm [609b/km] 49cal 341/363W 3) 1km - 4:47(4:47/km) 130/134bpm [621b/km] 47cal 330/357W 4) 1km - 4:44(4:44/km) 132/135bpm [625b/km] 48cal 332/356W 5) 1km - 4:43(4:43/km) 132/137bpm [622b/km] 48cal 334/365W 6) 1km - 4:45(4:45/km) 132/135bpm [627b/km] 47cal 332/360W 7) 1km - 4:49(4:49/km) 131/135bpm [632b/km] 45cal 329/376W 8) 1km - 4:49(4:49/km) 136/140bpm [656b/km] 49cal 326/348W 9) 1km - 4:47(4:47/km) 137/140bpm [656b/km] 45cal 332/363W 10) 1km - 4:45(4:45/km) 136/139bpm [646b/km] 44cal 336/360W 11) 1km - 4:46(4:46/km) 137/140bpm [654b/km] 43cal 334/357W 12) 1km - 4:47(4:47/km) 137/140bpm [655b/km] 42cal 336/430W 13) 0.54km - 2:33(4:42/km) 137/139bpm [644b/km] 22cal 338/353W 4th Dec 2023, 11:51am
Mozzer wrote: Well done!4th Dec 2023, 11:52am
Frosty The Bowman 🇸🇪 wrote: Thanks!4th Dec 2023, 12:34pm
Sigh wrote: Nice :-)4th Dec 2023, 12:49pm
Frosty The Bowman 🇸🇪 wrote: 👍 😎 Add a comment |
6.2mi,
47:29 Run - Easy
Will dial down a bit a few days, it's just not a good feeling.
High Resting HR still, and lately trouble getting HR up during the run. Really tedious work just to get it done. Lets see what some lighter training will do. Also, had to go and take a leak and forgot to turn off watch Split Summary === 1) 1km - 4:49(4:49/km) 124/131bpm [597b/km] 46cal 328/406W 2) 1km - 5:06(5:06/km) 126/135bpm [643b/km] 49cal 298/383W 3) 1km - 4:41(4:41/km) 132/135bpm [618b/km] 52cal 336/357W 4) 1km - 4:39(4:39/km) 133/135bpm [617b/km] 50cal 339/359W 5) 1km - 4:42(4:42/km) 133/137bpm [626b/km] 49cal 335/356W 6) 1km - 4:45(4:45/km) 133/136bpm [631b/km] 47cal 334/352W 7) 1km - 4:46(4:46/km) 132/136bpm [629b/km] 44cal 333/360W 8) 1km - 4:39(4:39/km) 132/136bpm [613b/km] 42cal 339/380W 9) 1km - 4:37(4:37/km) 132/135bpm [610b/km] 41cal 341/369W 10) 1km - 4:38(4:38/km) 131/137bpm [607b/km] 40cal 341/566W 11) 0.03km - 7(4:08/km) 131/131bpm [541b/km] 1cal 341/346W 5th Dec 2023, 4:07pm
tipsku wrote: It's probably a good idea to take it easier for a few days. When you can't get HR up during exercise and your RHR is high, it may be a sign of accumulated fatigue, the first steps towards overtraining. 5th Dec 2023, 4:27pm
Ultra ChristmasTreeDunc 🎄 wrote: Or maybe a virus?5th Dec 2023, 4:28pm
Frosty The Bowman 🇸🇪 wrote: Maybe, even if my training is mostly “easy effort” it’s a lot. At least for me.
Will chill for a bit.5th Dec 2023, 4:31pm
Frosty The Bowman 🇸🇪 wrote: Maybe Duncan, it’s a lot going around now. And I have nothing really to run my ass off for in a few weeks and my milage is over all good so I’ll take it easy for a few days, will work well with very busy days at work coming days too.5th Dec 2023, 4:47pm
riggys99 wrote: Good thinking 5th Dec 2023, 5:35pm
Frosty The Bowman 🇸🇪 wrote: In for the long run :)5th Dec 2023, 6:30pm
Ultra ChristmasTreeDunc 🎄 wrote: Higher cortisol levels, recovery is training too🙏5th Dec 2023, 6:50pm
Frosty The Bowman 🇸🇪 wrote: Could be for sure. And yes it is, will keep at it6th Dec 2023, 5:15am
Eater of hills wrote: You've done serious miles this year. Taking it easy for a few days will do you good. 👍6th Dec 2023, 6:50am
Frosty The Bowman 🇸🇪 wrote: Yes I think so too :) Add a comment |
5mi,
34:38 Run - Easy
quick and dirty, but held it shorter today, felt ,much better today though.
Split Summary === 1) 1km - 4:25(4:25/km) 136/145bpm [600b/km] 50cal 353/380W 2) 1km - 4:15(4:15/km) 145/148bpm [617b/km] 53cal 364/397W 3) 1km - 4:15(4:15/km) 146/150bpm [620b/km] 53cal 363/387W 4) 1km - 4:20(4:20/km) 146/150bpm [633b/km] 53cal 356/370W 5) 1km - 4:19(4:19/km) 147/152bpm [634b/km] 53cal 358/390W 6) 1km - 4:19(4:19/km) 148/152bpm [638b/km] 53cal 358/384W 7) 1km - 4:17(4:17/km) 147/151bpm [630b/km] 51cal 363/384W 8) 1km - 4:23(4:23/km) 144/148bpm [632b/km] 46cal 357/415W 9) 0.02km - 5(4:02/km) 145/145bpm [585b/km] 1cal 357/359W 6th Dec 2023, 2:20pm
Eater of hills wrote: Nice one lad.👍6th Dec 2023, 2:36pm
riggys99 wrote: Good to hear it was better 6th Dec 2023, 4:46pm
Raptor Tat Tat wrote: Well done :)6th Dec 2023, 4:48pm
Frosty The Bowman 🇸🇪 wrote: Cheers guys, one more good night of sleep hopefully, and one more day of easy and shorter distance tomorrow and I might be back to normal. :) Add a comment |
5.1mi,
33:54 Run - Fartleks
Short fartlek session in between meetings. still doing a bit less, felt ok.
Lets see tomorrow if i pick it up a bit again. Split Summary === 1) 1km - 4:24(4:24/km) 136/143bpm [598b/km] 49cal 356/394W 2) 1km - 3:57(3:57/km) 152/157bpm [600b/km] 52cal 393/412W 3) 1km - 3:55(3:55/km) 155/158bpm [608b/km] 53cal 394/411W 4) 1km - 4:26(4:26/km) 147/154bpm [652b/km] 55cal 352/398W 5) 1km - 3:55(3:55/km) 155/158bpm [607b/km] 52cal 394/414W 6) 1km - 3:58(3:58/km) 157/160bpm [622b/km] 54cal 391/420W 7) 1km - 4:45(4:45/km) 144/160bpm [685b/km] 50cal 333/404W 8) 1km - 3:45(3:45/km) 164/168bpm [615b/km] 52cal 410/488W 9) 0.18km - 48(4:32/km) 161/169bpm [729b/km] 11cal 349/415W 7th Dec 2023, 12:42pm
riggys99 wrote: Nice session. 7th Dec 2023, 1:55pm
JCB wrote: Good bit of speed!7th Dec 2023, 3:13pm
Frosty The Bowman 🇸🇪 wrote: Cheers guys. Alot less than usual, but ok effort.8th Dec 2023, 5:21am
Eater of hills wrote: Super effort. 😁8th Dec 2023, 7:22am
Frosty The Bowman 🇸🇪 wrote: :) Add a comment |
7.2mi,
55:05 Run - Easy
Another crappy one, felt awful. i hope it feels better in the weekend.
Split Summary === 1) 1km - 4:54(4:54/km) 124/130bpm [608b/km] 47cal 317/334W 2) 1km - 4:53(4:53/km) 129/133bpm [630b/km] 53cal 317/337W 3) 1km - 4:44(4:44/km) 130/134bpm [614b/km] 49cal 328/367W 4) 1km - 4:46(4:46/km) 130/134bpm [619b/km] 50cal 327/343W 5) 1km - 4:47(4:47/km) 130/134bpm [621b/km] 49cal 326/342W 6) 1km - 4:47(4:47/km) 131/134bpm [626b/km] 49cal 326/339W 7) 1km - 4:43(4:43/km) 132/136bpm [623b/km] 47cal 330/348W 8) 1km - 4:43(4:43/km) 131/135bpm [617b/km] 44cal 332/349W 9) 1km - 4:44(4:44/km) 131/135bpm [620b/km] 44cal 331/352W 10) 1km - 4:44(4:44/km) 130/134bpm [616b/km] 41cal 330/347W 11) 1km - 4:48(4:48/km) 130/134bpm [624b/km] 41cal 329/364W 12) 0.54km - 2:33(4:45/km) 131/133bpm [621b/km] 22cal 333/449W 8th Dec 2023, 12:37pm
Sigh wrote: Still cranking the miles out though, well done. It'll come right again soon.8th Dec 2023, 12:51pm
riggys99 wrote: Take care mate 8th Dec 2023, 1:01pm
Frosty The Bowman 🇸🇪 wrote: Cheers guys, yes that's how it it, i shouldn't complain really, im able to do it. Some people are injured och sick. I'm just "tired" :)8th Dec 2023, 6:01pm
Raptor Tat Tat wrote: I hope the crappiness lifts soon.8th Dec 2023, 7:16pm
Frosty The Bowman 🇸🇪 wrote: Thanks rap. Add a comment |
13.1mi,
1:59:53 Run - Medium Long Run
Better than anticipated, was a bit touch and go there in the beginning. But I felt strong after a while, and the harsh weather was pretty.
Very nice to be out, and the snow gave good traction today. Split Summary === 1) 1km - 5:42(5:42/km) 139/156bpm [792b/km] 68cal 305/442W 2) 1km - 5:21(5:21/km) 138/155bpm [739b/km] 63cal 294/452W 3) 1km - 5:53(5:53/km) 147/161bpm [865b/km] 73cal 310/403W 4) 1km - 5:39(5:39/km) 147/156bpm [830b/km] 69cal 320/455W 5) 1km - 6:00(6:00/km) 148/162bpm [888b/km] 71cal 313/402W 6) 1km - 5:39(5:39/km) 145/152bpm [818b/km] 65cal 307/372W 7) 1km - 5:33(5:33/km) 144/157bpm [800b/km] 64cal 318/456W 8) 1km - 6:02(6:02/km) 148/162bpm [892b/km] 71cal 336/438W 9) 1km - 5:28(5:28/km) 145/163bpm [793b/km] 65cal 314/437W 10) 1km - 4:56(4:56/km) 138/153bpm [682b/km] 55cal 312/449W 11) 1km - 5:02(5:02/km) 147/155bpm [741b/km] 60cal 355/450W 12) 1km - 5:54(5:54/km) 151/160bpm [891b/km] 70cal 354/428W 13) 1km - 5:44(5:44/km) 149/158bpm [853b/km] 67cal 346/420W 14) 1km - 5:26(5:26/km) 142/155bpm [771b/km] 67cal 351/472W 15) 1km - 5:15(5:15/km) 143/161bpm [751b/km] 68cal 339/481W 16) 1km - 5:41(5:41/km) 145/161bpm [824b/km] 73cal 332/435W 17) 1km - 5:46(5:46/km) 141/153bpm [814b/km] 70cal 316/430W 18) 1km - 5:24(5:24/km) 143/157bpm [771b/km] 70cal 311/463W 19) 1km - 6:10(6:10/km) 141/154bpm [869b/km] 72cal 296/442W 20) 1km - 6:47(6:47/km) 146/159bpm [990b/km] 78cal 315/393W 21) 1km - 6:25(6:25/km) 149/158bpm [955b/km] 75cal 326/443W 22) 0.02km - 7(5:55/km) 130/131bpm [769b/km] 1cal 239/247W 9th Dec 2023, 1:08pm
chunkyblizzard wrote: Well done 9th Dec 2023, 1:13pm
Frosty The Bowman 🇸🇪 wrote: Cheers blizzy:)9th Dec 2023, 1:17pm
Sigh wrote: Excellent, well done!9th Dec 2023, 1:22pm
Raptor Tat Tat wrote: Well done :)
You could have rounded up the time or the distance ;)9th Dec 2023, 1:24pm
Frosty The Bowman 🇸🇪 wrote: Thanks!9th Dec 2023, 1:29pm
Frosty The Bowman 🇸🇪 wrote: :) I was well aware, but, I chose not to care about it, sometimes I challenge my self not to run a circle around my backyard to round up. I think I grow as human being for that 🤣
Naa just kidding .9th Dec 2023, 1:39pm
riggys99 wrote: Good news 9th Dec 2023, 1:42pm
Frosty The Bowman 🇸🇪 wrote: Yes, nice that it doesn’t seems to be some virus lurking.9th Dec 2023, 2:34pm
JCB wrote: Excellent running 🙂9th Dec 2023, 2:45pm
Frosty The Bowman 🇸🇪 wrote: Cheers JCB10th Dec 2023, 8:37am
Keegan wrote: Nice! Well done10th Dec 2023, 9:05am
Frosty The Bowman 🇸🇪 wrote: Thanks Keegan! Add a comment |
12.6mi,
1:53:23 Run - Medium Long Run
Another 2h today on snowy trails and gravel roads, nice and comfy “fun pace” today up and down the hills.
Pretty good pace for the effort and conditions. Split Summary === 1) 1km - 5:27(5:27/km) 145/161bpm [791b/km] 68cal 323/462W 2) 1km - 4:50(4:50/km) 150/167bpm [726b/km] 63cal 314/492W 3) 1km - 5:29(5:29/km) 157/168bpm [860b/km] 73cal 328/429W 4) 1km - 5:21(5:21/km) 154/165bpm [824b/km] 69cal 341/473W 5) 1km - 5:43(5:43/km) 155/171bpm [887b/km] 71cal 312/409W 6) 1km - 5:17(5:17/km) 154/161bpm [815b/km] 66cal 320/400W 7) 1km - 5:29(5:29/km) 152/167bpm [834b/km] 68cal 322/460W 8) 1km - 5:46(5:46/km) 159/172bpm [917b/km] 75cal 343/427W 9) 1km - 5:20(5:20/km) 152/173bpm [810b/km] 64cal 313/465W 10) 1km - 5:03(5:03/km) 142/158bpm [717b/km] 57cal 304/436W 11) 1km - 5:15(5:15/km) 148/156bpm [776b/km] 61cal 335/424W 12) 1km - 5:52(5:52/km) 158/166bpm [928b/km] 73cal 359/463W 13) 1km - 5:49(5:49/km) 154/160bpm [897b/km] 70cal 345/396W 14) 1km - 5:54(5:54/km) 149/160bpm [879b/km] 69cal 325/408W 15) 1km - 5:17(5:17/km) 148/167bpm [782b/km] 68cal 333/471W 16) 1km - 5:54(5:54/km) 148/168bpm [872b/km] 70cal 321/420W 17) 1km - 5:34(5:34/km) 147/159bpm [819b/km] 67cal 327/413W 18) 1km - 5:53(5:53/km) 148/161bpm [870b/km] 68cal 299/408W 19) 1km - 5:58(5:58/km) 154/165bpm [920b/km] 73cal 317/392W 20) 1km - 6:45(6:45/km) 163/171bpm [1100b/km] 85cal 338/451W 21) 0.29km - 1:26(5:00/km) 162/165bpm [811b/km] 20cal 359/462W 10th Dec 2023, 2:12pm
JCB wrote: Well done!10th Dec 2023, 2:33pm
Frosty The Bowman 🇸🇪 wrote: Cheers!10th Dec 2023, 2:55pm
Sigh wrote: Smashing, well done!10th Dec 2023, 4:07pm
Frosty The Bowman 🇸🇪 wrote: Thanks!10th Dec 2023, 4:09pm
Mozzer wrote: Sounds like fun!10th Dec 2023, 4:56pm
Ultra ChristmasTreeDunc 🎄 wrote: 2 hours is supposedly the critical time for mitochondria adaptation 😀10th Dec 2023, 5:10pm
Frosty The Bowman 🇸🇪 wrote: Cheers mozzer,
Yes let’s hope I developed a few of them :)10th Dec 2023, 5:51pm
riggys99 wrote: Sounds lovely 10th Dec 2023, 6:54pm
Frosty The Bowman 🇸🇪 wrote: It was! Add a comment |