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Races
37 -
Miles
33788 -
Miles
2308 -
Miles
1259 -
WAVA
79.35% -
Mile
5:24 -
5k
17:34 -
5M
27:41 -
10k
36:21 -
10M
1:00:30 -
Half
1:19:08 -
20M
2:12:41 -
Mara
2:44:50
About Me | |
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I started running properly back in December 2004 after my late wife, Laura, was killed. Since then I have ran 3 London Marathons, as well as a couple of Half Marathons, for a local Leicester charity, Wishes 4 Kids, and I am running it again in 2011.
I joined Wigston Phoenix running club in July 2010 and that has helped me improve my speed and enjoyed running races shorter than marathon distance. My goal for 2011 is to break all of the PBs I have set in 2010. If you want to know more about Wishes 4 Kids then please visit their website at www.wishes4kids.co.uk justgiving.com Show More...
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Recent Blogs | |
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Looking for a Charity? | Feb 2008 |
My parkrun |
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Recent Training | |||
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17th Mar
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General | 7.4mi | 57:22 |
16th Mar
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General | 10.9mi | 50:42 |
14th Mar
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General | 7.2mi | 56:33 |
12th Mar
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General | 7.2mi | 55:02 |
11th Mar
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General | 4mi | 31:16 |
12 Month Benchmarks | Run | Bike |
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Mile | 5:16 | 2:28 |
5k | 18:32 | 8:23 |
5mi | 30:35 | 14:09 |
10k | 38:07 | 17:59 |
10mi | 1:01:50 | 29:32 |
Half | 1:21:09 | 39:59 |
20mi | 2:04:43 | 1:07:06 |
Mara | 4:01:44 | 0 |
Recent Pictures | |
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Recent Threads |
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Buddies (4) |
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Followers (7) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Dist | Races | 2003 | 2005 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2018 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 1 | 5:24 72.67 | 5:24
5:24/mi
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72.67 | |||||||||
5km | 4 | 17:51 74.17 | 17:34 75.37 | 17:34
5:39/mi
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75.37 | ||||||||
5mi | 5 | 30:57 69.12 | 28:37 75.16 | 27:41 79.35 | 27:41
5:32/mi
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79.35 | |||||||
6mi | 2 | 35:59 72.07 | 35:23 74.20 | 35:23
5:54/mi
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74.20 | ||||||||
10km | 3 | 38:30 69.81 | 36:21 74.83 | 36:21
5:51/mi
|
74.83 | ||||||||
7mi | 2 | 43:17 70.45 | 41:38 74.64 | 41:38
5:57/mi
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74.64 | ||||||||
8mi | 1 | 49:14 72.66 | 49:14
6:09/mi
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72.66 | |||||||||
10mi | 2 | 1:03:11 69.97 | 1:00:30 73.39 | 1:00:30
6:03/mi
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73.39 | ||||||||
13.1mi | 4 | 1:27:23 66.35 | 1:30:52 64.15 | 1:22:57 70.52 | 1:19:08 74.61 | 1:19:08
6:02/mi
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74.61 | ||||||
20mi | 4 | 2:24:09 63.81 | 2:19:09 66.38 | 2:16:33 68.39 | 2:12:41 70.86 | 2:12:41
6:38/mi
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70.86 | ||||||
26.2mi | 9 | 3:46:00 53.79 | 3:27:14 58.83 | 3:14:34 62.82 | 3:04:27 66.49 | 2:58:37 68.95 | 2:49:44 72.93 | 2:59:51 69.24 | 2:44:50 76.06 | 2:45:07 78.41 | 2:44:50
6:17/mi
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78.41 |
2018 | Result | WAVA | Distance | |
---|---|---|---|---|
22 Apr | London Marathon SB | 2:45:07 | 78.41 | 26.2mi |
2014 | Result | WAVA | Distance | |
6 Aug | Huncote 5 | 0.00 | 5mi | |
20 Jul | Hermitage 10k | 0.00 | 10km | |
8 Jul | Watermead Challenge PB | 27:41 | 79.35 | 5mi |
2 Jul | Hungarton 7 PB | 41:38 | 74.64 | 7mi |
18 May | West End 8 PB | 49:14 | 72.66 | 8mi |
13 Apr | London Marathon PB | 2:44:50 | 76.06 | 26.2mi |
9 Mar | Ashby 20 PB | 2:12:41 | 70.86 | 20mi |
2013 | Result | WAVA | Distance | |
30 Jun | Prestwold 10K PB | 36:21 | 74.83 | 10km |
2 Jun | Swithland 6 PB | 35:23 | 74.20 | 6mi |
12 May | Leicester 10k | 36:28 | 74.60 | 10km |
21 Apr | London Marathon SB | 2:59:51 | 69.24 | 26.2mi |
17 Mar | Ashby 20 SB | 2:16:33 | 68.39 | 20mi |
2012 | Result | WAVA | Distance | |
14 Oct | Leicester Half Marathon PB | 1:19:08 | 74.61 | 13.1mi |
7 Sep | Manor Mile - Wigston Phoenix club event PB | 5:24 | 72.67 | 1mi |
22 Apr | London Marathon SB | 2:49:44 | 72.93 | 26.2mi |
2011 | Result | WAVA | Distance | |
3 Dec | Braunstone Parkrun Leicester | 20:20 | 65.58 | 5km |
4 Sep | John Fraser 10 PB | 1:00:30 | 73.39 | 10mi |
3 Aug | Huncote Joy Cann 5 | 29:19 | 73.36 | 5mi |
13 Jul | Watermead Challenge SB | 28:37 | 75.16 | 5mi |
6 Jul | Hungarton 7 SB | 43:17 | 70.45 | 7mi |
29 Jun | Sphinx AC Summer Five | 29:13 | 73.61 | 5mi |
18 Jun | The Glooston 10k SB | 38:30 | 69.81 | 10km |
18 Jun | Braunstone Parkrun Leicester | 17:35 | 75.29 | 5km |
12 Jun | Swithland 6 SB | 35:59 | 72.07 | 6mi |
30 Apr | Braunstone Parkrun Leicester PB | 17:34 | 75.37 | 5km |
17 Apr | London Marathon SB | 2:58:37 | 68.95 | 26.2mi |
13 Mar | Ashby 20 SB | 2:19:09 | 66.38 | 20mi |
2010 | Result | WAVA | Distance | |
30 Oct | Braunstone Parkrun Leicester SB | 17:51 | 74.17 | 5km |
10 Oct | Leicester Half Marathon SB | 1:22:57 | 70.52 | 13.1mi |
5 Sep | John Fraser 10 SB | 1:03:11 | 69.97 | 10mi |
4 Aug | Huncote 5 SB | 30:57 | 69.12 | 5mi |
25 Apr | London Marathon SB | 3:04:27 | 66.49 | 26.2mi |
21 Mar | Ashby 20 SB | 2:24:09 | 63.81 | 20mi |
2009 | Result | WAVA | Distance | |
26 Apr | London Marathon SB | 3:14:34 | 62.82 | 26.2mi |
15 Mar | Silverstone Half Marathon SB | 1:30:52 | 64.15 | 13.1mi |
2008 | Result | WAVA | Distance | |
13 Apr | London Marathon SB | 3:27:14 | 58.83 | 26.2mi |
2005 | Result | WAVA | Distance | |
24 Apr | Shakespeare Half Marathon SB | 1:27:23 | 66.35 | 13.1mi |
2003 | Result | WAVA | Distance | |
13 Apr | London Marathon SB | 3:46:00 | 53.79 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 8 | 11 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 18 |
2024 | 232 | 297 | 104 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 633 |
2024 | 0 | 0 | 11 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 11 |
2023 | 4 | 18 | 14 | 10 | 23 | 10 | 17 | 25 | 11 | 3 | 9 | 2 | 147 |
2023 | 293 | 243 | 307 | 208 | 178 | 237 | 233 | 115 | 233 | 171 | 192 | 269 | 2678 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 62 | 0 | 0 | 0 | 0 | 62 |
2022 | 15 | 3 | 10 | 13 | 7 | 13 | 18 | 23 | 17 | 27 | 4 | 2 | 154 |
2022 | 286 | 272 | 264 | 120 | 234 | 123 | 222 | 304 | 225 | 173 | 205 | 236 | 2664 |
2021 | 5 | 4 | 4 | 31 | 21 | 23 | 47 | 11 | 7 | 23 | 17 | 10 | 203 |
2021 | 276 | 262 | 312 | 180 | 253 | 179 | 150 | 286 | 224 | 189 | 237 | 262 | 2810 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 29 | 0 | 0 | 0 | 29 |
2020 | 0 | 3 | 0 | 0 | 5 | 3 | 26 | 5 | 35 | 13 | 0 | 0 | 89 |
2020 | 287 | 306 | 288 | 276 | 306 | 346 | 309 | 354 | 280 | 299 | 309 | 307 | 3666 |
2019 | 6 | 0 | 0 | 0 | 0 | 12 | 19 | 10 | 4 | 1 | 9 | 0 | 62 |
2019 | 278 | 275 | 326 | 226 | 206 | 270 | 176 | 214 | 172 | 121 | 176 | 178 | 2618 |
2018 | 2 | 3 | 0 | 2 | 1 | 11 | 1 | 7 | 0 | 3 | 0 | 3 | 35 |
2018 | 314 | 260 | 369 | 191 | 186 | 202 | 175 | 161 | 99 | 100 | 164 | 191 | 2411 |
2018 | 0 | 0 | 0 | 0 | 0 | 14 | 0 | 0 | 0 | 0 | 0 | 0 | 14 |
2017 | 19 | 26 | 8 | 3 | 1 | 0 | 11 | 15 | 0 | 0 | 3 | 0 | 85 |
2017 | 355 | 263 | 204 | 171 | 230 | 359 | 291 | 368 | 248 | 172 | 168 | 200 | 3029 |
2017 | 0 | 0 | 59 | 102 | 140 | 0 | 0 | 0 | 10 | 0 | 0 | 0 | 311 |
2016 | 7 | 35 | 0 | 6 | 12 | 31 | 29 | 43 | 29 | 6 | 26 | 21 | 244 |
2016 | 270 | 285 | 311 | 176 | 143 | 145 | 193 | 187 | 208 | 285 | 196 | 204 | 2602 |
2016 | 0 | 0 | 0 | 0 | 0 | 18 | 0 | 0 | 0 | 47 | 0 | 37 | 102 |
2015 | 6 | 10 | 3 | 13 | 41 | 57 | 0 | 0 | 11 | 5 | 8 | 4 | 157 |
2015 | 224 | 234 | 297 | 177 | 89 | 171 | 200 | 189 | 186 | 180 | 139 | 235 | 2321 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 52 | 0 | 0 | 0 | 0 | 0 | 52 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 20 | 3 | 9 | 10 | 6 | 3 | 51 |
2014 | 234 | 226 | 255 | 79 | 127 | 146 | 116 | 41 | 33 | 130 | 99 | 176 | 1663 |
2014 | 0 | 0 | 0 | 0 | 59 | 0 | 0 | 17 | 0 | 0 | 0 | 0 | 75 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 4 | 3 | 0 | 0 | 0 | 0 | 7 |
2013 | 151 | 169 | 213 | 111 | 84 | 154 | 22 | 5 | 45 | 65 | 144 | 213 | 1375 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 101 | 424 | 342 | 129 | 0 | 0 | 996 |
2012 | 0 | 0 | 0 | 0 | 0 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 7 |
2012 | 214 | 192 | 225 | 133 | 34 | 18 | 108 | 115 | 170 | 103 | 106 | 114 | 1533 |
2011 | 213 | 203 | 192 | 84 | 45 | 101 | 136 | 130 | 101 | 136 | 35 | 146 | 1522 |
2011 | 0 | 0 | 0 | 45 | 0 | 21 | 0 | 0 | 0 | 0 | 0 | 0 | 66 |
2010 | 61 | 103 | 156 | 107 | 26 | 18 | 76 | 89 | 91 | 67 | 136 | 158 | 1090 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 8 | 0 | 0 | 0 | 0 | 19 |
2009 | 76 | 78 | 162 | 116 | 25 | 39 | 50 | 116 | 29 | 0 | 42 | 19 | 751 |
2009 | 0 | 0 | 0 | 0 | 0 | 0 | 32 | 23 | 146 | 135 | 41 | 0 | 376 |
2008 | 72 | 46 | 108 | 54 | 17 | 34 | 19 | 0 | 0 | 2 | 0 | 4 | 356 |
2008 | 59 | 6 | 12 | 5 | 2 | 7 | 4 | 0 | 0 | 0 | 0 | 0 | 94 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 30 | 16 | 18 | 65 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 11 | 82 | 98 |
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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10c - 5 mins
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Easy Effort Run
Slept ok. Legs tired from a very long day yesterday. Windy and raining....again! Kept effort easy. Legs were tired when running. Nothing niggling apart from where trainers rubbed on right achilles yesterday. Pace reflects tired legs!! Split Summary === 1) 1mi - 8:06(8:06/mi) 124/133bpm [1004b/mi] 112cal 2) 1mi - 8:06(8:06/mi) 126/131bpm [1021b/mi] 116cal 3) 1mi - 8:14(8:14/mi) 133/139bpm [1095b/mi] 121cal 4) 1mi - 8:26(8:26/mi) 135/141bpm [1140b/mi] 124cal 5) 1mi - 8:12(8:12/mi) 130/136bpm [1065b/mi] 114cal 6) 0.02mi - 10(7:36/mi) 131/132bpm [995b/mi] 2cal Add a comment
Split Summary
=== 1) 0.27mi - 4:11(15:31/mi) 86/95bpm [1335b/mi] 29cal 58/121rpm Add a comment
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8c - 5mins
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Easy Effort Run
Slept ok. Legs tired. Left quad and calf a little tight, but nothing major. Kept effort easy as doing long run tomorrow. All fine for first 4.5 miles, then turned in to a strong headwind for the rest of the run. Legs still tired at the end, but fairly normal for the running I am doing at present Split Summary === 1) 1mi - 7:51(7:51/mi) 124/131bpm [972b/mi] 108cal 2) 1mi - 7:43(7:43/mi) 131/140bpm [1010b/mi] 114cal 3) 1mi - 7:36(7:36/mi) 131/142bpm [995b/mi] 111cal 4) 1mi - 7:35(7:35/mi) 134/139bpm [1016b/mi] 113cal 5) 1mi - 7:40(7:40/mi) 135/141bpm [1035b/mi] 117cal 6) 1mi - 7:54(7:54/mi) 133/141bpm [1050b/mi] 113cal 7) 1mi - 8:06(8:06/mi) 135/141bpm [1093b/mi] 117cal 8) 1mi - 8:04(8:04/mi) 134/141bpm [1081b/mi] 116cal 9) 0.03mi - 12(8:14/mi) 129/129bpm [1062b/mi] 3cal Add a comment
Split Summary
=== 1) 0.27mi - 4:08(15:31/mi) 88/99bpm [1365b/mi] 28cal 64/123rpm Add a comment
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Long Run - (1m easy, 18m at 6.50-7.00 pace (MP+20secs), 1m easy)
Legs felt a little tired when starting but that is a good test for this run. 1.5 servings of Morning Fuel and strong coffee before leaving. Felt a little breathy in the first 3-4 miles but think that was slight indigestion from downing Morning Fuel and coffee quickly. Settled down around mile 4. Paces varied a little with inclines and wind direction (and lack of concentration in places). HR in mile 5 was high due to uphill in to the wind, but soon settled. Middle miles down and then back up GCW felt very comfortable. HR rose a bit right at the top of GCW coming back up the hill but again then settled. In the final few paced miles HR varied a little as a few little uphill bumps but overall very consistent pacing and HR which is pleasing. Ave pace for middle 18m was 6.53.88 Really pleased with how this felt after the first 4-5 miles. Legs seemed to build in to the run as did lungs, etc. Possibly helped by running in daylight for the majority of the run. Legs felt fine when finished. Tired, but no niggles or soreness. 3x OTE Supergels and 1x SIS BetaFuel Nootropic (10 miles) gels. Split Summary === 1) 1mi - 7:28(7:28/mi) 131/136bpm [978b/mi] 110cal 2) 1mi - 7:16(7:16/mi) 137/143bpm [995b/mi] 114cal 3) 1mi - 6:55(6:55/mi) 138/147bpm [955b/mi] 108cal 4) 1mi - 7:00(7:00/mi) 138/147bpm [965b/mi] 108cal 5) 1mi - 6:56(6:56/mi) 146/152bpm [1011b/mi] 113cal 6) 1mi - 6:56(6:56/mi) 139/146bpm [964b/mi] 109cal 7) 1mi - 6:55(6:55/mi) 141/146bpm [974b/mi] 109cal 8) 1mi - 6:52(6:52/mi) 142/145bpm [975b/mi] 109cal 9) 1mi - 6:53(6:53/mi) 141/144bpm [971b/mi] 107cal 10) 1mi - 6:47(6:47/mi) 140/147bpm [951b/mi] 104cal 11) 1mi - 7:00(7:00/mi) 143/147bpm [1001b/mi] 109cal 12) 1mi - 6:57(6:57/mi) 138/143bpm [958b/mi] 102cal 13) 1mi - 6:43(6:43/mi) 142/147bpm [954b/mi] 104cal 14) 1mi - 6:56(6:56/mi) 144/148bpm [999b/mi] 106cal 15) 1mi - 6:50(6:50/mi) 143/147bpm [978b/mi] 106cal 16) 1mi - 7:00(7:00/mi) 145/152bpm [1014b/mi] 109cal 17) 1mi - 6:52(6:52/mi) 147/153bpm [1010b/mi] 109cal 18) 1mi - 6:51(6:51/mi) 144/149bpm [985b/mi] 108cal 19) 1mi - 6:52(6:52/mi) 144/150bpm [988b/mi] 106cal 20) 1mi - 6:55(6:55/mi) 144/150bpm [997b/mi] 111cal 21) 1mi - 7:33(7:33/mi) 143/151bpm [1079b/mi] 117cal 22) 1mi - 7:27(7:27/mi) 140/144bpm [1042b/mi] 115cal 23) 0.03mi - 15(7:19/mi) 139/140bpm [1016b/mi] 4cal Add a comment
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Easy Effort Run
Legs felt fine after long run yesterday. Stomach a little dodgy after a few drinks last night. Sleep not great. Kept effort very easy throughout. Legs good throughout. Nothing else to report. Split Summary === 1) 1mi - 7:50(7:50/mi) 124/131bpm [972b/mi] 109cal 2) 1mi - 7:36(7:36/mi) 125/133bpm [951b/mi] 108cal 3) 1mi - 7:44(7:44/mi) 127/134bpm [983b/mi] 109cal 4) 1mi - 7:55(7:55/mi) 131/136bpm [1037b/mi] 116cal 5) 1mi - 7:51(7:51/mi) 129/135bpm [1013b/mi] 111cal 6) 0.02mi - 9(7:24/mi) 131/131bpm [969b/mi] 2cal Add a comment
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Easy Effort Run
Slept better. Legs felt clunky for 5 minutes and then good. Kept effort very easy/easy. Lovely calm morning, but cold. All good. Split Summary === 1) 1mi - 7:37(7:37/mi) 123/132bpm [936b/mi] 108cal 2) 1mi - 7:34(7:34/mi) 132/139bpm [999b/mi] 112cal 3) 1mi - 7:29(7:29/mi) 127/138bpm [949b/mi] 105cal 4) 1mi - 7:42(7:42/mi) 129/135bpm [993b/mi] 111cal 5) 1mi - 7:57(7:57/mi) 131/139bpm [1042b/mi] 116cal 6) 1mi - 7:57(7:57/mi) 128/134bpm [1018b/mi] 112cal 7) 0.04mi - 17(7:07/mi) 127/127bpm [904b/mi] 4cal Add a comment
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8c - 5mins
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Tempo Run - (2m easy, 3m at 6.25 pace, 2mins easy, 3mins at 6.00, 2mins easy, 3m at 6.30, 2m easy
Aim was 2m easy, 3m at 6.20 pace, 5mins easy, 3mins at 5.50, 2mins easy, 3m at 6.20, 2m easy. Just wasn't on it today. Slept ok but a lot of cat disturbances, so started tired. It was cold and windy and legs just didn't want to wake up. Very little tailwind on my normal route but very noticeable headwinds for the majority. Started sluggish and missed the pace in the first mile as the start was heavily in to the wind. Mile two I felt like my legs were coming back to me a bit and was quicker, but mile three again I just couldn't get the pace right with the headwinds. Decided at this point to alter the session so only took 2 mins recovery before doing the 3mins harder. Felt ok going in to the harder 3 minutes but just couldn't hold any pace again with the wind. Another 2mins recovery and then decided to aim for 6.30 pace for 3 miles instead of 6.20 for 2 miles. 6.30 pace was manageable with this block being 6.30, 6.31, 6.32 with slightly lower HR than the first block. Felt fine on the cooldown back uphill in to Wigston. Not really sure what to make of this. Yesterday wasn't ideal with hips being cramped and uncomfortable sat at rugby, then Chinese takeaway was sitting a bit heavy. The cold and wind didn't help either. Could be any or all of these, plus this month has been a really heavy training month so tiredness may be a factor. A tough day but we go again tomorrow! Split Summary === 1) 1mi - 8:00(8:00/mi) 126/133bpm [1008b/mi] 110cal 2) 1mi - 7:38(7:38/mi) 130/139bpm [991b/mi] 112cal 3) 1mi - 6:24(6:24/mi) 147/150bpm [942b/mi] 105cal 4) 1mi - 6:21(6:21/mi) 148/152bpm [941b/mi] 105cal 5) 1mi - 6:25(6:25/mi) 148/154bpm [949b/mi] 106cal 6) 0.27mi - 2:14(8:08/mi) 140/153bpm [1139b/mi] 33cal 7) 0.5mi - 3:00(6:00/mi) 149/153bpm [895b/mi] 51cal 8) 0.24mi - 1:59(8:09/mi) 139/150bpm [1133b/mi] 29cal 9) 1mi - 6:30(6:30/mi) 145/149bpm [943b/mi] 105cal 10) 1mi - 6:31(6:31/mi) 146/152bpm [952b/mi] 105cal 11) 1mi - 6:32(6:32/mi) 147/151bpm [960b/mi] 106cal 12) 1mi - 7:42(7:42/mi) 136/149bpm [1048b/mi] 121cal 13) 1mi - 7:42(7:42/mi) 129/136bpm [994b/mi] 112cal 14) 0.1mi - 49(7:54/mi) 126/130bpm [995b/mi] 12cal Add a comment
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Club Run - Victoria Park (reverse) +5.9m before
Ran 5.9 miles solo before club. All easy effort with a stop at home to drop off headphones. Club started very easy. Mostly easy effort until Foxhunter Drive and coming back in to Wigston. The last bit was around tempo effort before cool down. Gel at about 5.5 miles before club. Legs tired by the end but still had loads left if needed to go further or faster. Split Summary === 1) 1mi - 7:39(7:39/mi) 120/129bpm [918b/mi] 105cal 2) 1mi - 7:41(7:41/mi) 125/132bpm [961b/mi] 111cal 3) 1mi - 7:38(7:38/mi) 124/135bpm [946b/mi] 105cal 4) 1mi - 7:52(7:52/mi) 127/134bpm [1000b/mi] 110cal 5) 1mi - 7:54(7:54/mi) 130/138bpm [1027b/mi] 116cal 6) 0.91mi - 6:53(7:35/mi) 127/137bpm [962b/mi] 100cal 7) 1mi - 8:30(8:30/mi) 119/135bpm [1011b/mi] 109cal 8) 1mi - 7:41(7:41/mi) 131/140bpm [1006b/mi] 112cal 9) 1mi - 7:29(7:29/mi) 135/143bpm [1010b/mi] 113cal 10) 1mi - 7:34(7:34/mi) 131/146bpm [991b/mi] 109cal 11) 1mi - 7:09(7:09/mi) 134/141bpm [957b/mi] 105cal 12) 1mi - 7:00(7:00/mi) 136/148bpm [952b/mi] 101cal 13) 0.73mi - 5:05(6:55/mi) 146/154bpm [1011b/mi] 82cal 14) 0.73mi - 5:43(7:48/mi) 136/150bpm [1060b/mi] 82cal Add a comment
Recording workout video 196
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Easy Effort Run
Slept well. Legs felt fine when starting. Cold and calm weather wise. Kept effort easy/very easy as recorded a workout video for www.mhrunnersclub.co.uk straight after and have a longer run this evening. Legs felt fine afterwards. Nothing to report Split Summary === 1) 1mi - 7:44(7:44/mi) 124/135bpm [960b/mi] 109cal 2) 1mi - 7:40(7:40/mi) 129/137bpm [988b/mi] 112cal 3) 1mi - 7:29(7:29/mi) 127/135bpm [951b/mi] 106cal 4) 1mi - 7:41(7:41/mi) 129/136bpm [992b/mi] 108cal 5) 1mi - 7:55(7:55/mi) 129/136bpm [1022b/mi] 114cal 6) 1mi - 7:49(7:49/mi) 128/137bpm [1000b/mi] 109cal 7) 0.03mi - 14(7:35/mi) 116/123bpm [880b/mi] 3cal 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
|
6c - 3mins
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Easy Effort Run
Slept ok. Legs tired from long day yesterday and running in the evening. Kept effort very easy/easy throughout. Nothing to report. Legs still tired by the end by an expected level of tiredness Split Summary === 1) 1mi - 7:52(7:52/mi) 120/131bpm [945b/mi] 105cal 2) 1mi - 7:58(7:58/mi) 123/133bpm [979b/mi] 110cal 3) 1mi - 8:07(8:07/mi) 126/133bpm [1023b/mi] 112cal 4) 1mi - 8:10(8:10/mi) 128/134bpm [1046b/mi] 116cal 5) 1mi - 8:03(8:03/mi) 126/135bpm [1013b/mi] 108cal 6) 0.04mi - 17(7:52/mi) 126/128bpm [991b/mi] 4cal Add a comment
Split Summary
=== 1) 0.29mi - 4:18(14:46/mi) 82/92bpm [1211b/mi] 31cal 62/64rpm Add a comment
|
9c - 5mins
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Progressive Run - Effort Based
Slept ok. Legs a little tired when starting (mainly quads). Drizzle with a breeze! Wanted to run to feel as the route I chose had very little flat bits so decided on a effort-based progressive run. I didn't want to run really hard at the end as have a harder long run on Saturday, so went about tempo effort in the last mile. Didn't really look at my watch other than for distance covered but felt I was working slightly harder in each mile. The only one I wasn't was coming out of Countesthorpe which was mainly downhill. Legs felt good throughout, even though tired, and could have pushed much harder had I wanted to. Struggled to get HR down in the cooldown miles, but it was all uphill. Split Summary === 1) 1mi - 7:21(7:21/mi) 127/137bpm [934b/mi] 108cal 2) 1mi - 6:54(6:54/mi) 136/144bpm [938b/mi] 108cal 3) 1mi - 7:00(7:00/mi) 144/150bpm [1007b/mi] 112cal 4) 1mi - 6:50(6:50/mi) 147/150bpm [1005b/mi] 112cal 5) 1mi - 6:37(6:37/mi) 146/151bpm [967b/mi] 108cal 6) 1mi - 6:28(6:28/mi) 147/149bpm [950b/mi] 105cal 7) 1mi - 6:35(6:35/mi) 149/152bpm [982b/mi] 109cal 8) 1mi - 6:30(6:30/mi) 154/158bpm [1000b/mi] 111cal 9) 1mi - 7:17(7:17/mi) 148/156bpm [1078b/mi] 116cal 10) 1mi - 7:31(7:31/mi) 142/150bpm [1068b/mi] 113cal 11) 0.14mi - 1:02(7:37/mi) 132/140bpm [1005b/mi] 14cal Add a comment
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Easy Effort Run
Slept well. Legs feel fine from yesterday's harder run. Kept effort very easy/easy throughout. Felt a little ploddy in places but think that was more trying not to fight the really cold headwind in the second half. Started raining at about 4 miles which was lovely, driving straight in to my eyeballs!! Legs good throughout Split Summary === 1) 1mi - 7:47(7:47/mi) 124/133bpm [965b/mi] 109cal 2) 1mi - 7:30(7:30/mi) 126/132bpm [945b/mi] 108cal 3) 1mi - 7:59(7:59/mi) 129/136bpm [1030b/mi] 115cal 4) 1mi - 7:54(7:54/mi) 133/139bpm [1050b/mi] 119cal 5) 1mi - 8:02(8:02/mi) 134/140bpm [1077b/mi] 120cal 6) 0.33mi - 2:35(7:51/mi) 130/136bpm [1020b/mi] 35cal Add a comment
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5c - 3mins 30secs
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Long Run - Easy Effort
Slept well. Jo has a cold so instead of doing a long hard run and draining myself I decided to just do easy distance. Kept effort easy throughout. For the first 5-6 miles HR kept jumping a bit, but wind was cross/head. Miles 5-10 mainly had wind behind so felt easier and HR lower. Miles 11-14 were cross wind and easy and then from 14 miles onwards it was mainly uphill and in to cross/headwind. Legs felt good throughout and HR didn’t drift as much as I would have thought given the distance and the last couple of miles uphill. Split Summary === 1) 1mi - 7:45(7:45/mi) 128/135bpm [991b/mi] 112cal 2) 1mi - 7:17(7:17/mi) 129/137bpm [940b/mi] 109cal 3) 1mi - 7:28(7:28/mi) 133/141bpm [994b/mi] 113cal 4) 1mi - 7:31(7:31/mi) 133/140bpm [1000b/mi] 113cal 5) 1mi - 7:18(7:18/mi) 133/138bpm [972b/mi] 111cal 6) 1mi - 7:25(7:25/mi) 134/140bpm [993b/mi] 107cal 7) 1mi - 7:23(7:23/mi) 136/142bpm [1004b/mi] 112cal 8) 1mi - 7:30(7:30/mi) 136/142bpm [1019b/mi] 110cal 9) 1mi - 7:31(7:31/mi) 137/141bpm [1029b/mi] 113cal 10) 1mi - 7:27(7:27/mi) 136/143bpm [1013b/mi] 108cal 11) 1mi - 7:39(7:39/mi) 136/141bpm [1040b/mi] 111cal 12) 1mi - 7:23(7:23/mi) 131/137bpm [968b/mi] 108cal 13) 1mi - 7:22(7:22/mi) 134/140bpm [987b/mi] 121cal 14) 1mi - 7:23(7:23/mi) 136/141bpm [1004b/mi] 113cal 15) 1mi - 7:54(7:54/mi) 137/143bpm [1083b/mi] 109cal 16) 1mi - 7:38(7:38/mi) 139/147bpm [1061b/mi] 110cal 17) 1mi - 7:20(7:20/mi) 137/145bpm [1005b/mi] 122cal 18) 1mi - 7:29(7:29/mi) 135/143bpm [1009b/mi] 109cal 19) 1mi - 7:41(7:41/mi) 138/143bpm [1060b/mi] 114cal 20) 1mi - 7:45(7:45/mi) 140/145bpm [1086b/mi] 113cal 21) 1mi - 7:40(7:40/mi) 138/144bpm [1058b/mi] 114cal 22) 0.02mi - 9(7:05/mi) 139/140bpm [984b/mi] 3cal Add a comment
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4c - 2mins
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Easy Effort Run
Sleep not great. Legs fine. Cold out and a bit slippy underfoot. Kept effort very easy throughout. All good. Split Summary === 1) 1mi - 7:32(7:32/mi) 123/131bpm [927b/mi] 107cal 2) 1mi - 7:29(7:29/mi) 123/130bpm [920b/mi] 105cal 3) 1mi - 7:42(7:42/mi) 126/132bpm [971b/mi] 108cal 4) 1mi - 7:57(7:57/mi) 127/136bpm [1011b/mi] 111cal 5) 1mi - 7:47(7:47/mi) 124/132bpm [965b/mi] 105cal 6) 0.02mi - 8(8:11/mi) 128/129bpm [1048b/mi] 2cal Add a comment
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5c - 2mins 30secs
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Easy Effort Run
Slept well. Jo still ill so keeping effort easier to make sure I don't pick it up before Australia. Kept effort easy but focused on running with good form and not plodding. Effort varied between easy and upper end of easy on uphills. Legs felt good throughout. All good Split Summary === 1) 1mi - 7:36(7:36/mi) 127/137bpm [966b/mi] 107cal 2) 1mi - 7:22(7:22/mi) 130/137bpm [957b/mi] 107cal 3) 1mi - 7:12(7:12/mi) 133/141bpm [958b/mi] 109cal 4) 1mi - 7:19(7:19/mi) 134/141bpm [979b/mi] 111cal 5) 1mi - 7:05(7:05/mi) 130/138bpm [920b/mi] 105cal 6) 1mi - 7:07(7:07/mi) 135/139bpm [960b/mi] 111cal 7) 1mi - 7:02(7:02/mi) 134/139bpm [942b/mi] 108cal 8) 1mi - 6:52(6:52/mi) 134/139bpm [919b/mi] 103cal 9) 1mi - 7:05(7:05/mi) 134/139bpm [949b/mi] 105cal 10) 1mi - 7:27(7:27/mi) 135/140bpm [1006b/mi] 111cal 11) 1mi - 7:30(7:30/mi) 130/136bpm [974b/mi] 106cal 12) 0.03mi - 12(6:51/mi) 123/124bpm [843b/mi] 3cal Add a comment
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8c - 5mins
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Comfortable Effort Run
Slept well but felt tired when running. Still trying/hoping not to catch Jo's cold. Started easy and then allowed effort to rise climbing in to Countesthorpe. Didn't purposefully push the effort at any point but was focusing on running with good form and striding out, trying to be efficient at a slightly faster speed. Paces seem to vary with the gradients and the only real HR spikes seem to be coming off Mill Lane and over the canal bridge. Legs didn't feel fresh (they aren't as averaged over 10m per day for a few weeks) but felt like I could have pushed on harder had I wanted to. Split Summary === 1) 1mi - 7:24(7:24/mi) 126/136bpm [933b/mi] 106cal 2) 1mi - 7:10(7:10/mi) 131/138bpm [939b/mi] 109cal 3) 1mi - 7:17(7:17/mi) 137/146bpm [997b/mi] 114cal 4) 1mi - 7:03(7:03/mi) 140/147bpm [987b/mi] 111cal 5) 1mi - 6:51(6:51/mi) 142/146bpm [973b/mi] 108cal 6) 1mi - 6:47(6:47/mi) 140/145bpm [950b/mi] 105cal 7) 1mi - 6:50(6:50/mi) 143/147bpm [976b/mi] 108cal 8) 1mi - 6:46(6:46/mi) 146/151bpm [987b/mi] 109cal 9) 1mi - 7:22(7:22/mi) 141/149bpm [1040b/mi] 113cal 10) 1mi - 7:32(7:32/mi) 136/142bpm [1025b/mi] 110cal 11) 0.14mi - 1:04(7:22/mi) 128/133bpm [943b/mi] 15cal Add a comment
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Recording box exercise session
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Medium Long Run - Easy Effort
Slept well. Legs felt a bit tired when starting. Jo still ill so still trying to not fatigue myself too much and catch it. Kept effort easy to upper end of easy (on hills) in order to try to work on running efficiency and form again. All felt fine with breathing and HR in a good place for the pace/effort. Looking at Fetch afterwards, all miles except for New Walk had less than 1000 heart beats per mile which is pleasing for efficiency. Legs still a little tired when finishing, but nothing unusual. All good Split Summary === 1) 1mi - 7:37(7:37/mi) 126/137bpm [959b/mi] 107cal 2) 1mi - 7:06(7:06/mi) 130/138bpm [922b/mi] 108cal 3) 1mi - 7:20(7:20/mi) 133/142bpm [976b/mi] 112cal 4) 1mi - 7:16(7:16/mi) 134/138bpm [973b/mi] 111cal 5) 1mi - 7:08(7:08/mi) 133/139bpm [948b/mi] 108cal 6) 1mi - 7:13(7:13/mi) 132/138bpm [952b/mi] 105cal 7) 1mi - 7:10(7:10/mi) 135/142bpm [967b/mi] 107cal 8) 1mi - 7:08(7:08/mi) 134/142bpm [957b/mi] 105cal 9) 1mi - 7:12(7:12/mi) 137/141bpm [986b/mi] 108cal 10) 1mi - 7:17(7:17/mi) 138/143bpm [1005b/mi] 109cal 11) 1mi - 6:57(6:57/mi) 136/145bpm [945b/mi] 103cal 12) 1mi - 6:56(6:56/mi) 136/144bpm [942b/mi] 101cal 13) 1mi - 7:30(7:30/mi) 138/146bpm [1034b/mi] 117cal 14) 0.51mi - 3:43(7:21/mi) 133/140bpm [977b/mi] 59cal Add a comment
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8c - 5mins
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Easy Effort Run
Slept ok. Legs tired from recording a gym box video yesterday afternoon (a lot of jumps). Kept effort very easy throughout. Legs felt better as the run went on. All good 1) 1mi - 7:33(7:33/mi) 125/132bpm [945b/mi] 108cal 2) 1mi - 7:37(7:37/mi) 130/139bpm [989b/mi] 112cal 3) 1mi - 7:20(7:20/mi) 127/133bpm [932b/mi] 104cal 4) 1mi - 7:28(7:28/mi) 130/137bpm [972b/mi] 109cal 5) 1mi - 7:26(7:26/mi) 130/135bpm [967b/mi] 109cal 6) 1mi - 7:31(7:31/mi) 129/137bpm [969b/mi] 104cal 7) 1mi - 7:45(7:45/mi) 135/142bpm [1047b/mi] 114cal 8) 1mi - 7:47(7:47/mi) 129/141bpm [1003b/mi] 107cal 9) 0.02mi - 10(7:48/mi) 118/126bpm [921b/mi] 2cal Add a comment
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1) 1mi - 7:44(7:44/mi) 129/136bpm [997b/mi] 110cal
2) 1mi - 7:32(7:32/mi) 129/140bpm [971b/mi] 106cal 3) 1mi - 7:19(7:19/mi) 130/139bpm [950b/mi] 101cal 4) 1mi - 10:05(10:05/mi) 134/148bpm [1350b/mi] 136cal 5) 0.11mi - 35(5:24/mi) 136/137bpm [735b/mi] 8cal Add a comment
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1) 1mi - 8:13(8:13/mi) 132/139bpm [1084b/mi] 115cal
2) 1mi - 7:31(7:31/mi) 135/141bpm [1015b/mi] 111cal 3) 1mi - 7:27(7:27/mi) 137/140bpm [1022b/mi] 112cal 4) 1mi - 7:45(7:45/mi) 141/148bpm [1093b/mi] 117cal 5) 0.04mi - 19(7:07/mi) 139/140bpm [990b/mi] 5cal Add a comment
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1) 1mi - 7:41(7:41/mi) 120/132bpm [922b/mi] 100cal
2) 1mi - 7:46(7:46/mi) 129/134bpm [1003b/mi] 113cal 3) 1mi - 7:49(7:49/mi) 135/145bpm [1055b/mi] 115cal 4) 1mi - 7:37(7:37/mi) 136/146bpm [1035b/mi] 115cal 5) 1mi - 7:33(7:33/mi) 135/144bpm [1020b/mi] 110cal 6) 1mi - 7:36(7:36/mi) 137/142bpm [1041b/mi] 112cal 7) 1mi - 7:35(7:35/mi) 138/146bpm [1045b/mi] 113cal 8) 0.18mi - 1:25(7:55/mi) 146/151bpm [1156b/mi] 22cal Add a comment
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1) 1mi - 7:47(7:47/mi) 124/136bpm [965b/mi] 108cal
2) 1mi - 7:46(7:46/mi) 128/135bpm [995b/mi] 111cal 3) 1mi - 8:01(8:01/mi) 128/134bpm [1026b/mi] 113cal 4) 1mi - 8:06(8:06/mi) 124/132bpm [1004b/mi] 107cal 5) 1mi - 7:45(7:45/mi) 123/129bpm [954b/mi] 94cal 6) 1mi - 7:38(7:38/mi) 128/132bpm [976b/mi] 104cal 7) 1mi - 7:47(7:47/mi) 130/139bpm [1011b/mi] 107cal 8) 0.23mi - 1:44(7:25/mi) 126/133bpm [934b/mi] 22cal Add a comment
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1) 5mi - 25:26(5:05/mi) 111/135bpm [564b/mi] 263cal
2) 5mi - 20:59(4:12/mi) 118/137bpm [495b/mi] 240cal 3) 0.93mi - 4:18(4:38/mi) 114/132bpm [529b/mi] 40cal Add a comment
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1) 1mi - 7:18(7:18/mi) 129/137bpm [942b/mi] 108cal
2) 1mi - 8:56(8:56/mi) 143/158bpm [1277b/mi] 140cal 3) 1mi - 7:28(7:28/mi) 135/149bpm [1008b/mi] 109cal 4) 1mi - 7:37(7:37/mi) 134/144bpm [1020b/mi] 112cal 5) 1mi - 7:35(7:35/mi) 135/139bpm [1023b/mi] 114cal 6) 1mi - 7:52(7:52/mi) 134/140bpm [1054b/mi] 114cal 7) 1mi - 7:45(7:45/mi) 132/139bpm [1023b/mi] 108cal 8) 0.38mi - 2:52(7:36/mi) 136/140bpm [1033b/mi] 42cal Add a comment
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