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westmoors
F50 Dorset

Grey Fox (59)

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STATUS Enjoying my running.

Wimborne AC

About Me
Took up running in May 2007. Mid pack plodder but always willing to work hard. My aim is to increase my race standard (WAVA) each year. Show More...

Random Q&A	See your Q&A
What's the biggest challenge that awaits you? Getting my pace back.

Recent Blogs
Possibly the kick up the backside I need!	Aug 2023
What a day!	Apr 2023
Stop running	Feb 2023
January	Feb 2023
December & 2022 round up.	Jan 2023

My parkrun
Bournemouth parkrun Remove This

Recent Training
30th Sep	Warm Down	0.9mi	8:51
30th Sep	parkrun	3.1mi	29:27
30th Sep	Warm Up	1.1mi	11:54
29th Sep	Nordic Walking	4.1mi	56:34
28th Sep	Intervals	0.1mi	2:04

Planned Races	Show more
Upton House parkrun	30th Sep
October Virtual Mile	1st Oct
The Doctor K Cup	7th Oct
November Virtual Mile	1st Nov
December Virtual Mile	1st Dec

12 Month Benchmarks	Run
100m	21
200m	53
Mile	8:31
5k	28:10
5mi	46:00
10k	1:01:43
10mi	1:44:37
Half	2:23:34

Recent Pictures	Show more

2023 Targets	Set your targets
Run 1500 Walk 200

Recent Threads
Connections (Only Connect fans)
Wordle fans
100 miles a month in 2023
What is your fetch addiction position?
parkrun Café
I've got unicorns in my basket

Buddies (32)

Followers (19)

Badges Collected	See available badges
+ 280 others

Read Everyone!

This is a little side project! See my recent reads:

Rabbit, Run

John Updike
Tom Jones

Henry Fielding
The Long Mars

Terry Pratchett Stephen Baxter
Instructions For A Heatwave

Maggie O'Farrell
Queenie

Candice Carty-Williams
Elizabeth Is Missing

Emma Healey
Dark Neighbourhood

Vanessa Onwuemezi
Angelmaker

Nick Harkaway
Taste

Stanley Tucci
Oscar and Lucinda

Peter Carey

View My Full List (46) | Build Your Own List

Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	18						7:55 55.78	7:49 56.93	7:30 59.82	7:46 58.29	8:12 55.74	7:45 59.59	7:54 59.08	8:10 57.77			8:34 56.94	7:30 7:30/mi	59.82
5km	362				26:28 57.89	26:35 57.64	26:51 57.46	25:23 61.76	24:44 63.38	25:23 62.32	26:21 61.12	26:07 61.78	25:18 64.46	26:32 62.13	28:09 59.62	28:05 60.01	28:21 60.12	24:44 7:58/mi	64.46
5mi	15	47:55 50.95	43:59 55.79	43:45 56.40	43:23 57.23	43:40 57.65	45:31 55.31	43:59 57.68		43:21 59.55	44:10 59.00	42:51 62.10	42:01 63.33			48:09 57.15	46:29 59.88	42:01 8:24/mi	63.33
10km	36	1:00:07 51.07	55:02 55.79	54:20 57.19	54:01 57.92	57:43 54.20	55:35 57.14	54:55 57.84	53:15 60.69	52:40 61.36	53:54 61.14	55:46 59.10	53:59 62.40		57:04 60.39	58:12 59.21	57:44 60.39	52:40 8:29/mi	62.40
6.6mi	10			1:02:26 52.27	1:00:43 54.09	1:08:32 48.24	1:01:43 53.97	1:00:35 55.41		59:31 57.39		59:16 58.78	57:03 61.72					57:03 8:43/mi	61.72
6.8mi	1								58:34 60.11									58:34 8:37/mi	60.11
7.4mi	1						1:13:29 52.11											1:13:29 9:53/mi	52.11
12km	1																1:13:23 57.56	1:13:23 9:50/mi	57.56
10mi	19		1:34:34 53.65	1:30:49 55.87	1:36:38 53.20	1:28:34 58.20	1:33:56 55.14	1:40:14 52.09		1:31:43 57.95	1:29:56 59.69	1:31:46 59.11	1:32:00 59.63			1:38:35 58.32		1:28:34 8:51/mi	59.69
12mi	1										2:45:11 39.29							2:45:11 13:46/mi	39.29
20km	2			1:58:39 53.57			1:55:53 56.01											1:55:53 9:19/mi	56.01
13.1mi	41	2:19:59 47.31	2:05:31 53.07	2:03:24 53.98	2:09:03 52.30	2:01:28 55.57	2:00:45 56.32	1:59:55 57.68	1:56:51 59.20	2:05:01 55.86	1:56:46 60.41	2:01:59 59.13	1:58:27 60.89	2:04:07 58.80		2:12:18 57.18	2:27:01 51.46	1:56:46 8:55/mi	60.89
13.5mi	1										3:02:26 39.92							3:02:26 13:31/mi	39.92
14.1mi	1														2:52:46 46.23			2:52:46 12:15/mi	46.23
20mi	6			3:15:38 53.06		3:22:30 51.94	3:08:06 56.35			4:35:33 39.52	4:35:29 39.95					4:30:18 43.24		3:08:06 9:24/mi	56.35
26.2mi	6		4:47:33 47.47	4:36:25 49.65						4:12:31 57.04		4:57:18 49.56	5:09:19 48.22			5:09:34 50.02		4:12:31 9:38/mi	57.04
50km	1												6:25:15 47.11					6:25:15 12:24/mi	47.11

Date	Planned Races			Distance
10 Dec	Christchurch Christmas 10k Confirmed			10km
1 Dec	December Virtual Mile Confirmed			1mi
1 Nov	November Virtual Mile Confirmed			1mi
7 Oct	The Doctor K Cup Confirmed			5km
1 Oct	October Virtual Mile Confirmed			1mi
30 Sep	Upton House parkrun Confirmed			5km
2023		Result	WAVA	Distance
30 Sep	Upton House parkrun		0.00	5km
24 Sep	Round the Lakes Poole 10K SB	57:44	60.39	10km
16 Sep	Bournemouth parkrun	29:55	56.97	5km
9 Sep	Broadwater parkrun	29:11	58.40	5km
2 Sep	Salisbury parkrun	28:49	59.14	5km
1 Sep	September Virtual Mile		0.00	1mi
26 Aug	Bournemouth parkrun	30:31	55.85	5km
19 Aug	Lydiard parkrun	29:30	57.77	5km
12 Aug	Moors Valley parkrun	32:33	52.36	5km
6 Aug	Sturminster Newton Half Marathon SB	2:27:01	51.46	13.1mi
5 Aug	Bournemouth parkrun	32:23	52.63	5km
1 Aug	August Virtual Mile	9:18	52.45	1mi
29 Jul	Bournemouth parkrun	30:26	56.00	5km
20 Jul	WAC Club mile SB	8:34	56.94	1mi
15 Jul	Moors Valley parkrun	31:32	54.05	5km
8 Jul	Brooklands parkrun	28:38	59.52	5km
1 Jul	July Virtual Mile	8:47	55.53	1mi
1 Jul	Bournemouth parkrun	29:23	58.00	5km
24 Jun	Upton House parkrun	31:27	54.19	5km
18 Jun	Tarrant Valley 10k	1:01:39	56.55	10km
17 Jun	Bournemouth parkrun	28:59	58.80	5km
10 Jun	Itchen Valley Country parkrun	30:30	55.88	5km
3 Jun	Bournemouth parkrun	28:50	59.11	5km
1 Jun	June Virtual Mile	9:14	52.83	1mi
28 May	Ox Frolic	0 / 0	0.00	12hr
27 May	Bournemouth parkrun	30:50	55.27	5km
21 May	May 5 SB	46:29	59.88	5mi
20 May	Moors Valley parkrun	29:38	57.51	5km
13 May	Blandford parkrun SB	28:21	60.12	5km
1 May	May Virtual Mile	8:46	55.64	1mi
29 Apr	Bournemouth parkrun	29:03	58.67	5km
22 Apr	Upton House parkrun	34:53	48.86	5km
16 Apr	Marnhull 12 PB	1:13:23	57.56	12km
15 Apr	Bournemouth parkrun	30:36	55.69	5km
1 Apr	April Virtual Mile	8:38	56.50	1mi
1 Apr	Moors Valley parkrun	32:44	52.06	5km
25 Mar	Upton House parkrun	30:59	55.01	5km
18 Mar	Bournemouth parkrun	31:51	53.51	5km
11 Mar	Bournemouth parkrun	29:56	56.94	5km
1 Mar	March Virtual Mile	9:08	53.40	1mi
18 Feb	Bournemouth parkrun	28:31	59.76	5km
11 Feb	Bournemouth parkrun	29:01	58.73	5km
4 Feb	Bournemouth parkrun	29:06	58.57	5km
1 Feb	February Virtual Mile	8:43	55.96	1mi
31 Jan	January Virtual Mile	9:19	52.35	1mi
28 Jan	Bournemouth parkrun	29:49	57.16	5km
21 Jan	Moors Valley parkrun	32:13	52.90	5km
7 Jan	Bournemouth parkrun	33:16	51.23	5km
2022		Result	WAVA	Distance
31 Dec	Bournemouth parkrun	30:37	55.66	5km
10 Dec	Mapperton Muddle Half	2:49:51	44.54	13.1mi
3 Dec	Moors Valley parkrun	31:59	53.29	5km
27 Nov	Downton Half-Marathon SB	2:12:18	57.18	13.1mi
26 Nov	Bournemouth parkrun	31:32	54.05	5km
19 Nov	Bournemouth parkrun	31:47	53.62	5km
12 Nov	Bournemouth parkrun	31:21	54.36	5km
5 Nov	Bournemouth parkrun	30:36	55.69	5km
30 Oct	New Forest 10 SB	1:38:35	58.32	10mi
29 Oct	Bournemouth parkrun	30:52	55.21	5km
22 Oct	Bournemouth parkrun	31:18	54.45	5km
8 Oct	Bournemouth parkrun	28:39	59.49	5km
8 Oct	The Doctor K Cup		0.00	5km
1 Oct	Bournemouth parkrun	28:25	59.97	5km
24 Sep	Huntingdon parkrun SB	28:05	60.01	5km
17 Sep	Bournemouth parkrun	30:51	54.62	5km
10 Sep	Bournemouth parkrun	29:34	57.00	5km
3 Sep	Moors Valley parkrun	29:35	56.96	5km
27 Aug	Bournemouth parkrun	28:10	59.83	5km
20 Aug	Bournemouth parkrun	29:43	56.71	5km
7 Aug	Sturminster Newton Half Marathon	2:18:46	53.86	13.1mi
6 Aug	Bournemouth parkrun	30:32	55.19	5km
30 Jul	Bournemouth parkrun	29:34	57.00	5km
23 Jul	Bournemouth parkrun	30:19	55.59	5km
9 Jul	Bournemouth parkrun	30:48	54.71	5km
2 Jul	Bournemouth parkrun	30:29	55.28	5km
25 Jun	Havant parkrun	30:30	55.25	5km
19 Jun	Round The Lakes 10k SB	58:12	59.21	10km
18 Jun	Bournemouth parkrun	31:21	53.75	5km
11 Jun	Upton House parkrun	31:10	54.07	5km
4 Jun	Bournemouth parkrun	31:16	53.90	5km
28 May	Thames Bridges Challenge (Oxford Edition)		0.00	6.8mi
22 May	May 5 SB	48:09	57.15	5mi
21 May	Bournemouth parkrun	30:36	55.07	5km
14 May	Street parkrun	28:32	59.06	5km
7 May	Bournemouth parkrun	32:02	52.61	5km
1 May	North Dorset Village Marathon SB	5:09:34	50.02	26.2mi
23 Apr	Bournemouth parkrun	30:36	55.07	5km
16 Apr	Moors Valley parkrun	36:22	46.34	5km
9 Apr	Bournemouth parkrun	29:08	57.84	5km
2 Apr	Bournemouth parkrun	30:04	56.05	5km
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
26 Mar	Bournemouth parkrun	29:38	56.87	5km
19 Mar	Bournemouth parkrun	30:13	55.77	5km
12 Mar	Bournemouth parkrun	32:24	52.01	5km
6 Mar	Larmer Tree 20 SB	4:30:18	43.24	20mi
5 Mar	Bournemouth parkrun	31:08	54.13	5km
26 Feb	Bournemouth parkrun	29:34	57.00	5km
12 Feb	Bournemouth parkrun	31:26	53.61	5km
6 Feb	Blackmore Vale Half Marathon	2:23:02	52.25	13.1mi
5 Feb	Bournemouth parkrun	31:49	52.96	5km
22 Jan	Bournemouth parkrun	28:46	58.58	5km
15 Jan	Bournemouth parkrun	31:19	53.81	5km
8 Jan	Bournemouth parkrun	31:40	53.22	5km
1 Jan	Bournemouth parkrun	29:56	56.30	5km
2021		Result	WAVA	Distance
18 Dec	Bournemouth parkrun	29:32	57.06	5km
11 Dec	Bournemouth parkrun	28:31	59.09	5km
4 Dec	Moors Valley parkrun	30:56	54.48	5km
28 Nov	Boscombe 10k SB	57:04	60.39	10km
20 Nov	Moors Valley parkrun	31:21	53.75	5km
13 Nov	Bournemouth parkrun	30:05	56.02	5km
30 Oct	Bournemouth parkrun	30:41	54.92	5km
16 Oct	Bournemouth parkrun	28:16	59.62	5km
9 Oct	Moors Valley parkrun	32:28	51.90	5km
2 Oct	The Doctor K Cup		0.00	5km
25 Sep	Whinlatter Forest parkrun	36:35	45.56	5km
18 Sep	Keswick parkrun	28:20	58.82	5km
11 Sep	Moors Valley parkrun	30:40	54.35	5km
4 Sep	Upton House parkrun	33:09	50.28	5km
28 Aug	Upton House parkrun	30:01	55.52	5km
21 Aug	Bournemouth parkrun	28:58	57.54	5km
15 Aug	Cranborne Half Marathon PB	2:52:46	46.23	14.1mi
14 Aug	Bournemouth parkrun	31:06	53.59	5km
7 Aug	Upton House parkrun	30:34	54.53	5km
31 Jul	Bournemouth parkrun SB	28:09	59.21	5km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	27:31	60.57	5km
27 Aug	WAC Club mile SB	8:10	57.77	1mi
14 Mar	Bournemouth parkrun	27:18	60.39	5km
8 Mar	Surrey Half Marathon	2:23:34	50.83	13.1mi
7 Mar	Bournemouth parkrun	27:00	61.06	5km
22 Feb	Poole parkrun	32:14	51.15	5km
2 Feb	Blackmore Vale Half Marathon SB	2:04:07	58.80	13.1mi
1 Feb	Bournemouth parkrun	28:02	58.81	5km
25 Jan	Babbs Mill parkrun	26:59	61.10	5km
18 Jan	Bournemouth parkrun SB	26:32	62.13	5km
11 Jan	Bournemouth parkrun	26:35	62.02	5km
1 Jan	Bournemouth parkrun	27:10	60.68	5km
1 Jan	Upton House parkrun	30:05	54.80	5km
2019		Result	WAVA	Distance
26 Dec	Round the Lakes Poole 10K	54:28	61.84	10km
25 Dec	Blandford parkrun	26:30	62.21	5km
14 Dec	Bournemouth parkrun	27:15	60.50	5km
8 Dec	Christchurch Christmas 10k	54:00	62.38	10km
7 Dec	Bournemouth parkrun	26:56	61.21	5km
30 Nov	Bournemouth parkrun	26:47	61.55	5km
24 Nov	Boscombe 10k SB	53:59	62.40	10km
23 Nov	Moors Valley parkrun	28:43	57.41	5km
9 Nov	Bournemouth parkrun	27:02	60.98	5km
2 Nov	Dark Valley Half Marathon	2:17:25	53.11	13.1mi
26 Oct	Bournemouth parkrun	27:05	60.87	5km
19 Oct	Bournemouth parkrun	27:16	60.46	5km
12 Oct	Bournemouth parkrun	27:53	59.12	5km
5 Oct	The Doctor K Cup	30:22	54.29	5km
28 Sep	Bournemouth parkrun	53:18	30.60	5km
21 Sep	Bournemouth parkrun	27:26	59.45	5km
15 Sep	Littledown 5 PB	42:01	63.33	5mi
14 Sep	Bournemouth parkrun	27:27	59.41	5km
7 Sep	Lytchett Relays SB	25:18	64.46	5km
31 Aug	Lymington Woodside parkrun	27:24	59.52	5km
24 Aug	Bournemouth parkrun	27:40	58.95	5km
17 Aug	Bournemouth parkrun	25:49	63.17	5km
11 Aug	Salisbury 5-4-3-2-1 Trail 50k PB	6:25:15	47.11	50km
10 Aug	Bournemouth parkrun	29:37	55.07	5km
3 Aug	Bournemouth parkrun	26:49	60.82	5km
27 Jul	Bournemouth parkrun	26:28	61.62	5km
20 Jul	Bournemouth parkrun	28:52	56.50	5km
18 Jul	WAC Club Mile (Pamphill) SB	7:54	59.08	1mi
13 Jul	Bournemouth parkrun	27:23	59.56	5km
30 Jun	Littledown marathon SB	5:09:19	48.22	26.2mi
29 Jun	Bournemouth parkrun	28:55	56.40	5km
22 Jun	Moors Valley parkrun	27:21	59.63	5km
15 Jun	Bournemouth parkrun	27:38	59.02	5km
9 Jun	Puddletown Plod Half Marathon	2:05:18	57.56	13.1mi
8 Jun	Bournemouth parkrun	27:04	60.25	5km
1 Jun	Moors Valley parkrun	37:51	43.09	5km
25 May	Bournemouth parkrun	28:02	58.18	5km
18 May	Bournemouth parkrun	27:01	60.37	5km
11 May	Bournemouth parkrun	26:07	62.45	5km
4 May	Bournemouth parkrun	26:40	61.16	5km
27 Apr	Bournemouth parkrun	29:47	54.76	5km
20 Apr	Bournemouth parkrun	28:54	56.43	5km
6 Apr	Bournemouth parkrun	28:45	56.73	5km
30 Mar	Moors Valley parkrun	32:35	50.05	5km
17 Mar	Fleet Half Marathon SB	1:58:27	60.89	13.1mi
16 Mar	Bournemouth parkrun	27:42	58.88	5km
9 Mar	Bournemouth parkrun	27:50	58.59	5km
23 Feb	Bournemouth parkrun	26:53	60.66	5km
16 Feb	Bournemouth parkrun	27:35	59.13	5km
10 Feb	Lytchett Manor 10 Mile Road Race SB	1:32:00	59.63	10mi
9 Feb	Upton House parkrun	29:54	54.54	5km
2 Feb	Upton House parkrun	30:18	53.82	5km
26 Jan	Bournemouth parkrun	27:12	59.96	5km
19 Jan	Bournemouth parkrun	27:43	58.84	5km
12 Jan	Brockenhurst parkrun	27:43	58.84	5km
5 Jan	Bournemouth parkrun	26:25	61.74	5km
1 Jan	Broadstone 1/4 Marathon PB	57:03	61.72	6.55mi
2018		Result	WAVA	Distance
29 Dec	Bournemouth parkrun	26:49	60.82	5km
25 Dec	Poole parkrun (Christmas Day)	27:21	59.63	5km
22 Dec	Upton House parkrun	28:00	58.25	5km
15 Dec	Bournemouth parkrun	28:05	58.07	5km
1 Dec	Bournemouth parkrun	28:29	57.26	5km
25 Nov	Downton Half-Marathon SB	2:01:59	59.13	13.1mi
24 Nov	Bournemouth parkrun	27:07	60.14	5km
17 Nov	Moors Valley parkrun	29:13	55.82	5km
10 Nov	Bournemouth parkrun	28:42	56.82	5km
3 Nov	Moors Valley parkrun	26:30	61.54	5km
27 Oct	Bournemouth parkrun	27:04	60.25	5km
20 Oct	Bournemouth parkrun	27:55	58.42	5km
14 Oct	Gold Hill 10km	1:03:36	52.38	10km
13 Oct	Bournemouth parkrun	28:52	56.50	5km
6 Oct	Moors Valley parkrun	29:57	54.45	5km
30 Sep	Hoburne 5 SB	42:51	62.10	5mi
29 Sep	The Doctor K Cup	27:14	59.25	5km
22 Sep	Bournemouth parkrun	26:44	60.36	5km
15 Sep	Bournemouth parkrun	26:47	60.24	5km
8 Sep	Moors Valley parkrun	26:20	61.27	5km
25 Aug	Bournemouth parkrun	26:22	61.20	5km
18 Aug	Bournemouth parkrun SB	26:07	61.78	5km
16 Aug	WAC Club mile SB	7:45	59.59	1mi
12 Aug	Round the rock 10k SB	55:46	59.10	10km
11 Aug	Bournemouth parkrun	27:35	58.50	5km
5 Aug	Sturminster Newton Half Marathon	2:19:23	51.16	13.1mi
4 Aug	Bournemouth parkrun	28:57	55.74	5km
28 Jul	Frimley Lodge parkrun	27:17	59.14	5km
28 Jul	Big Fetch Mile - Woking	7:47	59.33	1mi
21 Jul	Moors Valley parkrun	26:41	60.47	5km
14 Jul	Seaton parkrun	26:55	59.95	5km
7 Jul	Bournemouth parkrun	27:09	59.43	5km
1 Jul	Portland 10	1:34:38	57.32	10mi
30 Jun	Moors Valley parkrun	27:31	58.64	5km
23 Jun	Moors Valley parkrun	27:55	57.80	5km
16 Jun	Bournemouth parkrun	26:42	60.43	5km
9 Jun	Bournemouth parkrun	27:02	59.69	5km
2 Jun	Bournemouth parkrun	27:37	58.43	5km
27 May	Dorchester Marathon SB	4:57:18	49.56	26.2mi
19 May	Bournemouth parkrun	26:30	60.89	5km
12 May	Bournemouth parkrun	26:55	59.95	5km
6 May	North Dorset Village Marathon		0.00	26.2mi
5 May	Bournemouth parkrun	28:55	55.80	5km
28 Apr	Bournemouth parkrun	28:19	56.98	5km
21 Apr	Bournemouth parkrun	28:20	56.95	5km
14 Apr	Moors Valley parkrun	27:10	59.39	5km
7 Apr	Bournemouth parkrun	28:37	56.39	5km
31 Mar	Bournemouth parkrun	30:02	53.73	5km
31 Mar	Rotary Easter Quarter Marathon	59:40	58.38	6.55mi
24 Mar	Moors Valley parkrun	28:19	56.98	5km
17 Mar	Bournemouth parkrun	28:27	56.72	5km
10 Mar	Bournemouth parkrun	29:50	54.09	5km
25 Feb	Bournemouth 10 SB	1:31:46	59.11	10mi
24 Feb	Bournemouth parkrun	29:28	54.76	5km
17 Feb	Bournemouth parkrun	27:11	59.36	5km
10 Feb	Bournemouth parkrun	29:09	55.35	5km
3 Feb	Bournemouth parkrun	30:07	53.58	5km
28 Jan	Romsey 5	43:10	60.98	5mi
27 Jan	Upton House parkrun	34:34	46.68	5km
20 Jan	Bournemouth parkrun	30:21	53.16	5km
13 Jan	Blandford parkrun	26:38	60.58	5km
6 Jan	Moors Valley parkrun	27:23	58.92	5km
1 Jan	Broadstone 1/4 Marathon SB	59:16	58.78	6.55mi
2017		Result	WAVA	Distance
30 Dec	Poole parkrun	27:52	57.90	5km
25 Dec	Poole parkrun (Christmas Day)	28:54	55.83	5km
23 Dec	Upton House parkrun	29:15	55.16	5km
17 Dec	Bovington Half Marathon	3:14:11	36.72	13.1mi
16 Dec	Bournemouth parkrun	29:43	54.30	5km
9 Dec	Bournemouth parkrun	27:59	57.66	5km
2 Dec	Bournemouth parkrun	27:02	59.69	5km
26 Nov	Boscombe 10k SB	53:54	61.14	10km
25 Nov	Brockenhurst parkrun	27:46	58.11	5km
18 Nov	Moors Valley parkrun	28:30	56.62	5km
11 Nov	Moors Valley parkrun	28:34	56.48	5km
4 Nov	Bournemouth parkrun	28:38	56.35	5km
29 Oct	Braemore 10K	1:04:51	50.82	10km
28 Oct	Bournemouth parkrun	26:57	59.87	5km
21 Oct	Upton House parkrun	27:41	58.29	5km
14 Oct	Upton House parkrun	28:08	57.35	5km
7 Oct	Blandford parkrun	26:24	61.12	5km
30 Sep	The Doctor K Cup	27:02	59.69	5km
17 Sep	Littledown 5 SB	44:10	59.00	5mi
16 Sep	Moors Valley parkrun	27:17	58.54	5km
9 Sep	Bournemouth parkrun	28:56	55.20	5km
3 Sep	The Beast PB	2:45:11	39.29	12mi
2 Sep	Bournemouth parkrun	27:14	58.65	5km
26 Aug	Bournemouth parkrun	27:39	57.76	5km
19 Aug	Peterborough parkrun	27:16	58.57	5km
30 Jul	Dorset Invader Half Marathon PB	3:02:26	39.92	13.5mi
29 Jul	Bournemouth parkrun	29:35	53.99	5km
22 Jul	Upton House parkrun	49:03	32.56	5km
20 Jul	WAC Club mile SB	8:12	55.74	1mi
15 Jul	Homewood parkrun	29:57	53.33	5km
8 Jul	Yeovil Montacute parkrun	30:10	52.94	5km
24 Jun	Bournemouth parkrun	27:39	57.76	5km
17 Jun	Bournemouth parkrun	28:33	55.94	5km
10 Jun	Bournemouth parkrun	27:43	57.62	5km
28 May	Casterbridge Half Marathon	2:19:15	50.66	13.1mi
27 May	Bournemouth parkrun	30:57	51.60	5km
20 May	Seaton parkrun	32:00	49.91	5km
13 May	Bournemouth parkrun	29:31	54.11	5km
6 May	Bournemouth parkrun	29:06	54.88	5km
29 Apr	Bournemouth parkrun	29:23	54.35	5km
22 Apr	Bournemouth parkrun	28:49	55.42	5km
15 Apr	Bournemouth parkrun	29:05	54.91	5km
1 Apr	Bournemouth parkrun	29:09	54.79	5km
25 Mar	Bournemouth parkrun	28:27	56.14	5km
12 Mar	Larmer Tree 20 SB	4:35:29	39.95	20mi
4 Mar	Moors Valley parkrun	30:55	51.66	5km
12 Feb	Lytchett 10 SB	1:29:56	59.69	10mi
11 Feb	Bournemouth parkrun	27:16	58.57	5km
4 Feb	Bournemouth parkrun	28:15	56.53	5km
28 Jan	Bournemouth parkrun SB	26:21	60.61	5km
22 Jan	Farnborough Half Marathon PB	1:56:46	60.41	13.1mi
21 Jan	Bournemouth parkrun	28:28	56.10	5km
14 Jan	Bournemouth parkrun	26:51	59.48	5km
7 Jan	Bournemouth parkrun	27:01	59.12	5km
1 Jan	Moors Valley parkrun	29:10	54.76	5km
2016		Result	WAVA	Distance
31 Dec	Bournemouth parkrun	26:38	59.97	5km
24 Dec	Bournemouth parkrun	27:20	58.43	5km
17 Dec	Bournemouth parkrun	26:26	60.42	5km
11 Dec	Bovington Half Marathon	2:07:23	55.38	13.1mi
3 Dec	Bournemouth parkrun	26:13	60.92	5km
27 Nov	Boscombe 10k	54:00	60.41	10km
26 Nov	Bournemouth parkrun	26:11	61.00	5km
19 Nov	Bournemouth parkrun	26:04	61.27	5km
12 Nov	Bournemouth parkrun	25:59	61.47	5km
5 Nov	Bournemouth parkrun	27:45	57.55	5km
30 Oct	The Stickler	1:52:13	48.34	10.1mi
29 Oct	Bournemouth parkrun	26:49	59.56	5km
22 Oct	Bournemouth parkrun	26:45	59.71	5km
15 Oct	Bournemouth parkrun	26:19	60.69	5km
9 Oct	Gold Hill 10km	58:54	55.39	10km
8 Oct	Bournemouth parkrun	26:36	60.04	5km
1 Oct	Bournemouth parkrun	26:42	59.82	5km
25 Sep	Hoburne 5 SB	43:21	59.55	5mi
17 Sep	Burnham and Highbridge parkrun	26:24	59.92	5km
10 Sep	Burnham and Highbridge parkrun	26:57	58.70	5km
3 Sep	Moors Valley parkrun	28:02	56.43	5km
27 Aug	Bournemouth parkrun	26:08	60.53	5km
21 Aug	Round the Rock 10k	54:38	59.15	10km
20 Aug	Bournemouth parkrun	27:16	58.01	5km
13 Aug	Charles Bennett Olympic Mile SB	7:46	58.29	1mi
6 Aug	Bournemouth parkrun	26:48	59.02	5km
30 Jul	Bournemouth parkrun	25:55	61.04	5km
23 Jul	Moors Valley parkrun	26:52	58.88	5km
16 Jul	Bournemouth parkrun	26:59	58.62	5km
10 Jul	New Forest 10 SB	1:31:43	57.95	10mi
9 Jul	Bournemouth parkrun	27:50	56.83	5km
2 Jul	Bournemouth parkrun	26:06	60.61	5km
25 Jun	Bournemouth parkrun	25:46	61.39	5km
17 Jun	Purbeck 10k PB	52:40	61.36	10km
11 Jun	Moors Valley parkrun	26:23	59.96	5km
4 Jun	Moors Valley parkrun	26:08	60.53	5km
28 May	Parke parkrun	29:51	52.99	5km
21 May	Moors Valley parkrun	26:36	59.47	5km
14 May	Bournemouth parkrun	26:38	59.39	5km
7 May	Bournemouth parkrun	26:29	59.73	5km
1 May	North Dorset Village Marathon PB	4:12:31	57.04	26.2mi
30 Apr	Bournemouth parkrun	29:18	53.99	5km
23 Apr	Moors Valley parkrun	25:57	60.96	5km
16 Apr	Bournemouth parkrun	25:58	60.92	5km
26 Mar	Moors Valley parkrun	28:29	55.54	5km
19 Mar	Poole parkrun SB	25:23	62.32	5km
13 Mar	The Grizzly SB	4:35:33	39.52	20mi
12 Mar	Bournemouth parkrun	25:43	61.51	5km
5 Mar	Moors Valley parkrun	28:07	56.26	5km
27 Feb	Bournemouth parkrun	26:46	59.10	5km
7 Feb	Blackmore Vale Half Marathon SB	2:05:01	55.86	13.1mi
30 Jan	Moors Valley parkrun	28:52	54.80	5km
23 Jan	Bournemouth parkrun	28:24	55.70	5km
9 Jan	Blandford parkrun	26:28	59.77	5km
1 Jan	Broadstone 1/4 Marathon SB	59:31	57.39	6.55mi
2015		Result	WAVA	Distance
26 Dec	Bournemouth parkrun	27:07	58.33	5km
19 Dec	Bournemouth parkrun	27:06	58.37	5km
13 Dec	Christmas 10K SB	53:15	60.69	10km
12 Dec	Bournemouth parkrun	28:01	56.46	5km
5 Dec	Bournemouth parkrun	26:38	59.39	5km
29 Nov	Downton Half-Marathon	1:59:06	58.63	13.1mi
21 Nov	Bournemouth parkrun	25:48	61.31	5km
14 Nov	Moors Valley parkrun	28:05	56.33	5km
7 Nov	Moors Valley Parkrun	28:02	56.43	5km
31 Oct	Bournemouth parkrun	26:03	60.72	5km
24 Oct	Bournemouth parkrun	26:14	60.30	5km
18 Oct	Run Dorset Christchurch Half	2:08:26	54.37	13.1mi
10 Oct	Bournemouth parkrun #113	27:25	57.70	5km
26 Sep	Evesham parkrun	26:23	59.42	5km
19 Sep	Peterborough parkrun#116	26:47	58.53	5km
29 Aug	Bournemouth parkrun	26:08	59.99	5km
22 Aug	Bournemouth parkrun	26:43	58.68	5km
15 Aug	Blandford parkrun	25:13	62.17	5km
9 Aug	Salisbury 5-4-3-2-1 Trail Half	2:13:22	51.87	13.1mi
8 Aug	Bournemouth parkrun	26:38	58.86	5km
18 Jul	Dorset Invader Half Marathon	2:18:55	49.79	13.1mi
11 Jul	Blandford parkrun PB	24:44	63.38	5km
9 Jul	WAC Club mile PB	7:30	59.82	1mi
4 Jul	Bournemouth parkrun	26:36	58.94	5km
27 Jun	Bournemouth parkrun	27:20	57.36	5km
20 Jun	Bournemouth parkrun	25:56	60.45	5km
30 May	Bournemouth parkrun	25:29	61.52	5km
23 May	Bournemouth parkrun	25:45	60.88	5km
16 May	Bournemouth parkrun	26:04	60.14	5km
10 May	Run Dorset Wimborne Half	2:03:00	56.24	13.1mi
9 May	Bournemouth parkrun	25:47	60.80	5km
3 May	North Dorset Village Marathon - Relay - Leg 4 PB	58:34	60.11	6.8mi
2 May	Bournemouth parkrun	25:48	60.76	5km
18 Apr	Bournemouth parkrun	25:50	60.69	5km
12 Apr	Bournemouth Bay Run 10k		0.00	10km
11 Apr	Bournemouth parkrun	26:36	58.94	5km
4 Apr	Poole parkrun	25:33	61.36	5km
28 Mar	Bournemouth parkrun	27:07	57.81	5km
22 Mar	Run Dorset Verwood Half - SHORT!	1:27:27	59.00	9.8mi
21 Mar	Bournemouth parkrun	26:14	59.76	5km
14 Mar	Bournemouth parkrun	25:22	61.80	5km
8 Mar	Surrey Half Marathon SB	1:56:51	59.20	13.1mi
7 Mar	Bournemouth parkrun	28:11	55.63	5km
28 Feb	Bournemouth parkrun	28:18	55.40	5km
21 Feb	Bournemouth parkrun	27:42	56.60	5km
15 Feb	Lytchett 10		0.00	10mi
14 Feb	Bournemouth parkrun	27:41	56.63	5km
7 Feb	Bournemouth parkrun	26:09	59.95	5km
1 Feb	Blackmore Vale Half Marathon	2:06:31	54.67	13.1mi
31 Jan	Bournemouth parkrun	27:16	57.50	5km
24 Jan	Bournemouth parkrun	27:29	57.04	5km
17 Jan	Bournemouth parkrun	27:08	57.78	5km
10 Jan	Bournemouth parkrun	27:47	56.43	5km
4 Jan	Somerley 10k	54:10	59.13	10km
3 Jan	Poole parkrun	27:31	56.97	5km
1 Jan	Bournemouth parkrun	28:05	55.82	5km
2014		Result	WAVA	Distance
27 Dec	Bournemouth parkrun	27:58	56.06	5km
20 Dec	Bournemouth parkrun	26:32	59.08	5km
13 Dec	Bournemouth parkrun	26:57	58.17	5km
6 Dec	Bournemouth parkrun SB	25:23	61.76	5km
30 Nov	Downton Half-Marathon SB	1:59:55	57.68	13.1mi
29 Nov	Bournemouth parkrun	33:10	47.27	5km
22 Nov	Poole parkrun	26:19	59.57	5km
8 Nov	Poole parkrun	26:43	58.68	5km
1 Nov	Bournemouth parkrun	26:51	58.39	5km
12 Oct	Gold Hill 10km	1:02:23	51.34	10km
27 Sep	Bryn Bach parkrun	26:14	59.27	5km
20 Sep	Colby parkrun	28:00	55.53	5km
7 Sep	Littledown 5 SB	43:59	57.68	5mi
30 Aug	Bournemouth parkrun	27:15	57.06	5km
23 Aug	Bournemouth parkrun	26:22	58.97	5km
9 Aug	Poole parkrun	26:00	59.80	5km
7 Aug	Poole Magic Mile SB	7:49	56.93	1mi
3 Aug	Sturminster Newton Half Marathon	2:23:10	47.89	13.1mi
26 Jul	Blandford parkrun #1	26:11	59.38	5km
13 Jul	New Forest 10 SB	1:40:14	52.09	10mi
28 Jun	Longrun Meadow parkrun	26:58	57.66	5km
20 Jun	Purbeck 10k SB	54:55	57.84	10km
24 May	Bournemouth Parkrun	31:40	49.10	5km
17 May	Bournemouth parkrun #40	27:27	56.64	5km
26 Apr	Bournemouth parkrun #37	29:08	53.37	5km
19 Apr	Rotary Easter Quarter Marathon SB	1:00:35	55.41	6.55mi
5 Apr	Poole Parkrun #160	28:24	54.75	5km
9 Mar	Surrey Half Marathon	2:16:28	50.25	13.1mi
16 Feb	Lytchett 10	1:44:13	50.10	10mi
18 Jan	Bournemouth parkrun	31:10	49.89	5km
11 Jan	Poole parkrun	29:29	52.74	5km
2013		Result	WAVA	Distance
14 Dec	Poole Parkrun #143	28:25	54.71	5km
8 Dec	Christmas 10k Christchurch SB	55:35	57.14	10km
24 Nov	Boscombe 10k	57:14	55.50	10km
3 Nov	Gillingham Hilly 7.5 PB	1:13:29	52.11	7.43mi
26 Oct	Bournemouth parkrun	29:06	53.43	5km
19 Oct	Bournemouth parkrun	31:10	49.89	5km
12 Oct	Weymouth 10	1:38:47	52.85	10mi
21 Sep	Bournemouth parkrun	28:33	54.04	5km
15 Sep	Littledown 5 SB	45:31	55.31	5mi
5 Sep	Poole Magic Mile SB	7:55	55.78	1mi
31 Aug	Poole Parkrun	28:16	54.58	5km
24 Aug	Bournemouth parkrun	29:05	53.05	5km
17 Aug	Poole parkrun	27:52	55.37	5km
10 Aug	Poole parkrun #125 SB	26:51	57.46	5km
4 Aug	Sturminster Newton Half Marathon	2:09:08	52.67	13.1mi
7 Jul	Portland 10	1:47:27	48.20	10mi
16 Jun	Puddletown Plod PB	1:55:53	56.01	20km
17 May	Purbeck 10k	56:01	56.26	10km
7 Apr	Bournemouth Bay Run Half Marathon SB	2:00:45	56.32	13.1mi
10 Mar	Zoom Mad March PB	3:08:06	56.35	20mi
17 Feb	Lytchett 10 SB	1:33:56	55.14	10mi
3 Feb	Blackmore Vale Half Marathon	2:09:37	52.47	13.1mi
1 Jan	Broadstone 1/4 Marathon SB	1:01:43	53.97	6.55mi
2012		Result	WAVA	Distance
25 Nov	Boscombe 10k	59:52	52.64	10km
18 Nov	Wimborne 10	1:28:59	58.20	10mi
7 Oct	Hoburne 5 SB	43:40	57.65	5mi
25 Aug	Poole Parkrun	28:02	54.66	5km
29 Jul	Sturminster Newton Half Marathon SB	2:01:28	55.57	13.1mi
21 Jul	Poole parkrun	26:40	57.46	5km
14 Jul	Swanage Half Marathon	2:13:18	50.64	13.1mi
27 May	Poole Festival of Running 10k SB	57:43	54.20	10km
31 Mar	Poole parkrun SB	26:35	57.64	5km
11 Mar	Mad March 20 SB	3:22:30	51.94	20mi
19 Feb	Lytchett 10 PB	1:28:34	58.04	10mi
5 Feb	Blackmore Vale Half-Marathon	2:12:29	50.95	13.1mi
8 Jan	milborne 10 (9.79miles)	1:32:44	54.25	9.79mi
2 Jan	Junction (Broadstone) Quarter Marathon SB	1:08:32	48.24	6.55mi
2011		Result	WAVA	Distance
31 Dec	Poole parkrun	26:52	57.03	5km
24 Dec	Poole parkrun SB	26:28	57.89	5km
17 Dec	Poole parkrun	28:57	52.92	5km
11 Dec	Christchurch Xmas 10k 20th Anniversary SB	54:01	57.92	10km
27 Nov	Downton Half-Marathon SB	2:09:03	52.30	13.1mi
6 Nov	Gillingham Hilly 7.5	1:08:46	54.81	7.43mi
22 Oct	Weymouth 10 SB	1:36:38	53.20	10mi
15 Oct	Poole Parkrun	26:32	57.75	5km
18 Sep	Littledown 5 SB	43:23	57.23	5mi
29 Aug	Shillingstone Hill Run	54:20	45.69	5mi
30 Jul	Poole Parkrun #18	26:59	56.42	5km
16 Jul	Swanage Half Marathon	2:09:35	51.73	13.1mi
9 Jul	Poole parkrun	27:29	55.39	5km
5 Jun	Poole Festival of Running 10k	54:47	56.72	10km
14 May	Poole parkrun #7	27:08	56.11	5km
23 Apr	Rotary Easter Quarter Marathon	1:01:17	53.59	6.55mi
3 Apr	Bournemouth Bay Run Half Marathon	2:16:26	49.13	13.1mi
20 Feb	Lytchett 10	1:42:49	49.66	10mi
9 Jan	milborne 10 (9.79miles)	1:32:45	53.87	9.79mi
2 Jan	Broadstone Quarter Marathon SB	1:00:43	54.09	6.55mi
2010		Result	WAVA	Distance
12 Dec	Christchurch Xmas 10k 20th Anniversary SB	54:20	57.19	10km
23 Oct	Weymouth 10	1:36:29	52.92	10mi
10 Oct	Gold Hill	58:15	50.71	9.52km
26 Sep	New Forest Marathon SB	4:36:25	49.65	26.2mi
19 Sep	Littledown 5 SB	43:45	56.40	5mi
1 Aug	Sturminster Newton Half Marathon SB	2:03:24	53.98	13.1mi
4 Jul	Portland 10	1:33:42	54.15	10mi
13 Jun	Puddletown Plod SB	1:58:39	53.57	20km
6 Jun	Poole Festival of Running 10k	56:02	55.11	10km
14 Mar	Mad March Pukka 20 SB	3:15:38	53.06	20mi
14 Feb	Lytchett Manor 10 - 20th Anniversary Run SB	1:30:49	55.87	10mi
7 Feb	Blackmore Vale Half Marathon	2:10:17	51.13	13.1mi
1 Jan	Broadstone Quarter Marathon SB	1:02:26	52.27	6.55mi
2009		Result	WAVA	Distance
29 Nov	Downton Half SB	2:05:31	53.07	13.1mi
15 Nov	Wimborne 10 SB	1:34:34	53.65	10mi
13 Sep	Littledown '5' SB	43:59	55.79	5mi
2 Aug	Sturminster Newton Half Marathon	2:13:05	49.77	13.1mi
2 Jul	SaabSalomon Forest Trail, Moors Valley	1:03:59	47.98	10km
7 Jun	Poole Festival of Running 10k SB	55:02	55.79	10km
26 Apr	London Marathon SB	4:47:33	47.47	26.2mi
2008		Result	WAVA	Distance
28 Dec	The Somerley 10k Charity Fun Run	1:03:15	48.54	10km
30 Nov	Downton Half Marathon SB	2:19:59	47.31	13.1mi
9 Nov	Leatherhead Fire Station 10k SB	1:00:07	51.07	10km
28 Sep	Littledown '5' SB	47:55	50.95	5mi
17 Aug	Everton 10K	1:00:34	50.43	10km
1 Jun	Poole 10k	1:00:44	50.29	10km
11 May	Moors Valley 10K	1:06:05	46.22	10km
6 Apr	Ferndown Rotary Club Charity Fun Run	1:01:50	49.39	10km
2007		Result	WAVA	Distance
16 Sep	Anthony Nolan 8K Fun Run Moors Valley	45:30	53.10	8km

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	8	27	18	1	13	18	11	19	18	0	0	0	131
2023	86	71	58	103	77	86	99	81	97	0	0	0	758
2022	17	13	17	20	28	7	10	12	10	7	14	27	182
2022	135	131	141	123	100	103	112	122	106	140	100	61	1375
2021	0	0	1	5	8	5	3	9	4	4	6	5	51
2021	120	108	125	125	101	101	116	141	94	107	83	101	1323
2021	0	0	0	0	0	0	0	0	14	0	0	0	14
2020	0	0	0	0	1	0	0	2	0	2	1	3	9
2020	118	134	134	152	155	142	135	102	114	109	129	122	1544
2019	1	1	0	1	3	5	0	2	0	0	4	0	18
2019	123	108	123	103	119	141	123	120	116	102	101	120	1400
2019	0	0	0	10	0	0	0	0	0	0	0	0	10
2018	0	3	0	0	0	0	0	0	0	2	0	6	11
2018	104	106	121	119	123	114	101	102	119	100	104	117	1331
2017	12	12	6	10	5	0	0	0	4	0	1	0	49
2017	137	123	124	85	106	88	58	90	92	88	105	100	1197
2016	17	15	24	31	19	63	65	31	49	25	2	12	353
2016	127	122	125	131	107	100	122	116	83	120	92	120	1363
2015	31	25	38	49	58	45	60	60	41	50	40	26	523
2015	95	87	110	80	95	72	73	95	35	113	107	87	1050
2015	0	0	0	0	0	0	0	0	0	0	6	0	6
2014	52	44	61	53	62	46	58	65	45	51	45	35	615
2014	55	39	85	65	93	60	65	73	29	68	100	69	800
2013	59	74	82	136	139	72	70	96	54	53	60	62	957
2013	81	89	122	41	47	92	88	49	51	52	50	47	807
2012	74	62	73	74	78	89	80	78	79	58	75	67	886
2012	79	72	78	57	62	58	56	52	55	47	78	41	735
2011	0	0	0	0	0	5	0	8	6	10	6	69	104
2011	54	46	64	63	74	70	77	69	59	62	50	62	750
2011	0	0	0	0	0	0	5	0	0	0	0	0	5
2010	68	81	48	57	39	57	77	135	87	59	56	29	793
2009	82	101	152	101	55	48	27	48	43	67	66	17	805
2008	20	20	34	15	18	12	27	44	10	42	47	39	327
2007	0	0	0	0	3	11	17	27	25	10	0	6	99

Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9
7.5mi, 1:18:42 Run - Medium Long Run Only four of us for this: two speed monsters and two slower runners. The pace was really too quick for me and I started to struggle. Times for latter mile splits include stops to discuss route options. I cut it short (the others did the reverse TT). Split Summary === 1) 1mi - 10:09(10:09/mi) 123/134bpm [1249b/mi] 95cal 5.91/7.22mph 2) 1mi - 10:09(10:09/mi) 139/143bpm [1410b/mi] 107cal 5.91/6.78mph 3) 1mi - 9:57(9:57/mi) 141/143bpm [1402b/mi] 106cal 6.03/6.68mph 4) 1mi - 9:56(9:56/mi) 139/141bpm [1380b/mi] 103cal 6.04/6.8mph 5) 1mi - 11:25(11:25/mi) 137/142bpm [1563b/mi] 111cal 5.26/6.59mph 6) 1mi - 10:42(10:42/mi) 134/141bpm [1435b/mi] 97cal 5.6/6.66mph 7) 1mi - 10:22(10:22/mi) 137/140bpm [1419b/mi] 101cal 5.79/6.55mph 8) 0.49mi - 6:02(12:26/mi) 138/142bpm [1715b/mi] 55cal 4.83/5.91mph 3rd Sep 2023, 10:23am Ness wrote: Well done 👏 Add a comment	0mi, 58:41 Cross - Yoga Split Summary === 1) 0mi - 28:26(0/mi) 62/94bpm [INFb/mi] 51cal 2) 0mi - 30:14(0/mi) 65/89bpm [INFb/mi] 59cal Add a comment	0.5mi, 5:36 Run - Warm Down Trimmed from another training entry Split Summary === 21) 0.43mi - 5:00(11:43/mi) 137/139bpm [1605b/mi] 45cal 5.12/5.66mph 22) 0.05mi - 36(12:11/mi) 137/138bpm [1670b/mi] 5cal 4.92/5.16mph Add a comment 4.5mi, 44:00 Run - Intervals Trimmed from another training entry Left little toe started to hurt at end of last rep! Split Summary === 2) 0.12mi - 1:00(8:21/mi) 136/142bpm [1137b/mi] 10cal 7.18/8.18mph Target: 8:29 - 8:34 so too fast! 3) 0.17mi - 2:00(12:00/mi) 135/142bpm [1619b/mi] 18cal 5/7.43mph 4) 0.12mi - 1:00(8:31/mi) 136/142bpm [1158b/mi] 10cal 7.04/7.06mph Target: 8:29 - 8:34 spot on 5) 0.17mi - 2:00(11:50/mi) 137/143bpm [1622b/mi] 19cal 5.07/7.03mph 6) 0.34mi - 3:00(8:49/mi) 143/147bpm [1262b/mi] 32cal 6.8/6.85mph Target: 8:39 - 8:44 bit slow. 7) 0.18mi - 2:00(10:49/mi) 142/147bpm [1537b/mi] 21cal 5.55/6.85mph 8) 0.33mi - 3:00(9:04/mi) 145/148bpm [1314b/mi] 33cal 6.62/7.22mph Target: 8:39 - 8:44 very slow! 9) 0.18mi - 2:00(11:20/mi) 143/148bpm [1621b/mi] 19cal 5.29/6.62mph 10) 1mi - 9:13(9:13/mi) 148/150bpm [1365b/mi] 103cal 6.51/6.99mph Target: 8:59 - 9:04 slow 11) 0.08mi - 47(9:34/mi) 150/150bpm [1436b/mi] 8cal 6.27/6.72mph Target: 8:59 - 9:04 slowing 12) 0.16mi - 2:00(12:44/mi) 146/150bpm [1859b/mi] 19cal 4.71/6.41mph 13) 0.32mi - 3:00(9:25/mi) 147/150bpm [1385b/mi] 32cal 6.37/6.99mph Target: 8:39 - 8:44 extremely slow 14) 0.17mi - 2:00(11:29/mi) 144/149bpm [1655b/mi] 19cal 5.22/6.45mph 15) 0.33mi - 3:00(9:11/mi) 147/150bpm [1350b/mi] 33cal 6.53/7.47mph Target: 8:39 - 8:44 better but still slow 16) 0.18mi - 2:00(10:56/mi) 144/150bpm [1574b/mi] 20cal 5.49/6.22mph 17) 0.12mi - 1:00(8:25/mi) 145/148bpm [1220b/mi] 10cal 7.13/7.33mph Target: 8:29 - 8:34 bit quick! 18) 0.18mi - 2:00(10:49/mi) 146/148bpm [1579b/mi] 21cal 5.55/7.16mph 19) 0.12mi - 1:00(8:38/mi) 145/148bpm [1252b/mi] 10cal 6.95/7.22mph Target: 8:29 - 8:34 too slow. 20) 0.19mi - 2:00(10:48/mi) 143/148bpm [1545b/mi] 20cal 5.55/7.18mph Add a comment 0.9mi, 10:00 Run - Warm Up Split Summary === 1) 0.87mi - 10:00(11:26/mi) 123/130bpm [1407b/mi] 89cal 5.25/5.74mph Add a comment	0mi, 1:05:44 Cross - Aerobics Split Summary === 1) 0mi - 1:05:44(0/mi) 92/150bpm [INFb/mi] 286cal Add a comment	0.2mi, 4:19 Walk - General Cool down after TT. Split Summary === 1) 0.19mi - 4:19(22:39/mi) 100/106bpm [2266b/mi] 18cal 37/57rpm 2.65/5.57mph Add a comment 3mi, 28:36 Run - Time Trial Split Summary === 1) 1mi - 9:01(9:01/mi) 136/143bpm [1225b/mi] 91cal 6.66/7.64mph 2) 1mi - 9:11(9:11/mi) 143/145bpm [1313b/mi] 98cal 6.54/7.22mph 3) 1mi - 10:25(10:26/mi) 145/150bpm [1513b/mi] 111cal 5.75/6.66mph 8th Sep 2023, 7:20am Ness wrote: Well done 👍 Add a comment 0.4mi, 5:17 Run - Warm Up Split Summary === 1) 0.37mi - 5:17(14:17/mi) 115/128bpm [1643b/mi] 42cal 4.2/6.18mph Add a comment	3.7mi, 53:44 Walk - Nordic Walking Split Summary === 1) 1mi - 14:28(14:28/mi) 105/114bpm [1518b/mi] 93cal 65/68rpm 4.15/4.84mph 2) 1mi - 14:39(14:39/mi) 105/110bpm [1538b/mi] 94cal 65/67rpm 4.1/4.32mph 3) 1mi - 14:53(14:53/mi) 105/108bpm [1562b/mi] 92cal 64/66rpm 4.03/4.28mph 4) 0.66mi - 9:45(14:44/mi) 105/110bpm [1548b/mi] 61cal 64/67rpm 4.07/4.61mph Add a comment	3.1mi, 29:12 Run - parkrun Split Summary === 1) 1mi - 9:27(9:27/mi) 133/144bpm [1257b/mi] 95cal 6.35/7.18mph 2) 1mi - 9:22(9:22/mi) 145/147bpm [1358b/mi] 102cal 6.4/6.91mph 3) 1mi - 9:35(9:35/mi) 146/148bpm [1400b/mi] 105cal 6.26/6.74mph 4) 0.08mi - 47(9:19/mi) 147/148bpm [1369b/mi] 8cal 6.44/6.82mph 9th Sep 2023, 7:40pm Ness wrote: Well done 9th Sep 2023, 9:21pm alpenrose wrote: Good time! :) Add a comment 0.7mi, 13:02 Walk - General To parkrun Split Summary === 1) 0.68mi - 13:02(19:07/mi) 83/99bpm [1586b/mi] 60cal 58/66rpm 3.14/3.78mph Add a comment
Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16
10mi, 1:48:23 Run - Long Run Some unexpected rain in the first half. First three miles felt like hard work. Thought I was slowing towards the end, but the watch says 'no'! Left toe started to hurt just over a mile from the end. Split Summary === 1) 1mi - 11:22(11:22/mi) 120/128bpm [1364b/mi] 102cal 5.28/6.2mph 2) 1mi - 11:35(11:35/mi) 127/131bpm [1470b/mi] 105cal 5.18/6.03mph 3) 1mi - 11:33(11:33/mi) 129/132bpm [1490b/mi] 107cal 5.19/6.57mph 4) 1mi - 10:52(10:52/mi) 132/135bpm [1434b/mi] 102cal 5.52/6.18mph 5) 1mi - 10:32(10:32/mi) 130/134bpm [1369b/mi] 96cal 5.7/6.59mph 6) 1mi - 10:26(10:26/mi) 130/132bpm [1357b/mi] 93cal 5.75/6.64mph 7) 1mi - 10:31(10:31/mi) 130/132bpm [1367b/mi] 91cal 5.71/7.35mph 8) 1mi - 10:32(10:32/mi) 132/134bpm [1390b/mi] 94cal 5.7/6.07mph 9) 1mi - 10:32(10:32/mi) 133/134bpm [1401b/mi] 94cal 5.7/6.57mph 10) 1mi - 10:28(10:28/mi) 134/135bpm [1402b/mi] 87cal 5.74/6.89mph 11) 0mi - 0(2:06/mi) 135/135bpm [283b/mi] 28.58/5.03mph 10th Sep 2023, 3:24pm Ness wrote: Well done 10th Sep 2023, 5:01pm alpenrose wrote: Well done! :) Add a comment	0mi, 1:00:00 Cross - Sports Massage Add a comment	0.8mi, 9:36 Run - Warm Down Trimmed from another training entry Split Summary === 7) 0.84mi - 9:36(11:30/mi) 134/138bpm [1540b/mi] 86cal 5.22/6.14mph Add a comment 4.4mi, 45:00 Run - Tempo Trimmed from another training entry Target 10:04 - 10:09. Struggled to run an even pace. Second mile on target, but 1st and 3rd were too slow meaning the 4th plus were too quick to try to get the average right! Split Summary === 2) 1mi - 10:26(10:26/mi) 132/138bpm [1376b/mi] 103cal 5.76/7.16mph 3) 1mi - 10:05(10:05/mi) 136/140bpm [1372b/mi] 100cal 5.95/6.7mph 4) 1mi - 10:33(10:33/mi) 136/138bpm [1436b/mi] 105cal 5.68/6.47mph 5) 1mi - 9:56(9:56/mi) 139/141bpm [1380b/mi] 102cal 6.04/6.45mph 6) 0.41mi - 4:00(9:51/mi) 139/140bpm [1370b/mi] 41cal 6.09/6.26mph Add a comment 0.9mi, 10:00 Run - Warm Up Split Summary === 1) 0.88mi - 10:00(11:18/mi) 120/132bpm [1356b/mi] 90cal 5.31/5.91mph Add a comment	0mi, 56:22 Cross - Aerobics Split Summary === 1) 0mi - 56:22(0/mi) 90/122bpm [INFb/mi] 235cal Add a comment	2mi, 19:43 Run - Hill Work One final hill. Very dark under the trees, difficult to see footing. Then as time was getting on, maintained the pace back to Pamphill. Split Summary === 1) 1mi - 9:53(9:53/mi) 131/140bpm [1295b/mi] 99cal 6.07/6.68mph 2) 0.07mi - 45(10:12/mi) 136/137bpm [1387b/mi] 7cal 5.88/6.3mph 3) 0.58mi - 6:00(10:25/mi) 142/149bpm [1480b/mi] 64cal 5.76/6.59mph 4) 0.33mi - 3:05(9:13/mi) 145/148bpm [1337b/mi] 34cal 6.51/6.95mph 15th Sep 2023, 8:56pm alpenrose wrote: Good session overall, well done! :) Add a comment 2.3mi, 27:42 Run - Hill Work Split Summary === 1) 0.05mi - 1:13(24:46/mi) 110/118bpm [2724b/mi] 9cal 2.42/6.2mph 2) 0.18mi - 1:42(9:34/mi) 128/143bpm [1224b/mi] 16cal 6.27/7.14mph 3) 0.17mi - 2:02(11:53/mi) 132/143bpm [1569b/mi] 17cal 5.05/6.12mph 4) 0.32mi - 3:21(10:27/mi) 140/145bpm [1462b/mi] 35cal 5.74/6.18mph 5) 0.28mi - 3:09(11:14/mi) 134/146bpm [1505b/mi] 31cal 5.34/6.07mph 6) 0.42mi - 4:25(10:25/mi) 143/146bpm [1489b/mi] 48cal 5.76/6.03mph 7) 0.13mi - 1:31(11:34/mi) 114/122bpm [1319b/mi] 9cal 5.19/6.14mph 8) 0.08mi - 1:07(13:18/mi) 116/139bpm [1543b/mi] 8cal 4.51/5.87mph 9) 0.09mi - 1:14(13:09/mi) 136/141bpm [1789b/mi] 12cal 4.56/5.72mph 10) 0.08mi - 1:09(14:12/mi) 134/143bpm [1903b/mi] 9cal 4.23/4.86mph 11) 0.09mi - 1:12(13:33/mi) 138/144bpm [1870b/mi] 12cal 4.43/4.82mph 12) 0.07mi - 1:06(14:50/mi) 137/146bpm [2033b/mi] 9cal 4.04/4.7mph 13) 0.1mi - 1:17(13:09/mi) 140/147bpm [1842b/mi] 12cal 4.56/5.24mph 14) 0.09mi - 1:08(12:28/mi) 136/146bpm [1695b/mi] 10cal 4.81/5.09mph 15) 0.09mi - 1:03(11:58/mi) 143/147bpm [1710b/mi] 10cal 5.02/5.7mph 16) 0.08mi - 1:03(12:28/mi) 140/146bpm [1744b/mi] 9cal 4.82/5.7mph Add a comment 1.1mi, 10:30 Run - General The 'gentle jog' was a bit quick for me! Split Summary === 1) 1mi - 9:41(9:41/mi) 126/137bpm [1220b/mi] 92cal 6.2/6.87mph 2) 0.08mi - 49(9:44/mi) 135/136bpm [1313b/mi] 8cal 6.17/6.3mph Add a comment	3mi, 43:36 Walk - Nordic Walking Split Summary === 1) 1mi - 14:23(14:23/mi) 104/111bpm [1496b/mi] 93cal 64/68rpm 4.17/4.49mph 2) 1mi - 14:40(14:40/mi) 104/110bpm [1526b/mi] 93cal 64/66rpm 4.09/4.36mph 3) 1mi - 14:27(14:27/mi) 104/111bpm [1502b/mi] 91cal 64/67rpm 4.15/4.38mph 4) 0.01mi - 5(15:57/mi) 98/103bpm [1564b/mi] 36/64rpm 3.76/3.97mph Add a comment	0.7mi, 8:17 Run - Warm Down Split Summary === 1) 0.73mi - 8:17(11:24/mi) 124/132bpm [1414b/mi] 76cal 5.26/6.49mph Add a comment 3.1mi, 29:55 Run - parkrun Quite congested through copse first time round. Split Summary === 1) 1mi - 9:32(9:32/mi) 134/145bpm [1278b/mi] 98cal 6.29/6.93mph 2) 1mi - 9:40(9:40/mi) 144/148bpm [1392b/mi] 106cal 6.21/6.85mph 3) 1mi - 9:31(9:31/mi) 146/149bpm [1389b/mi] 105cal 6.31/6.87mph 4) 0.13mi - 1:12(8:57/mi) 148/150bpm [1324b/mi] 13cal 6.71/6.95mph Add a comment 0.7mi, 7:56 Run - Warm Up Split Summary === 1) 0.71mi - 7:56(11:07/mi) 122/132bpm [1356b/mi] 70cal 5.4/6.8mph Add a comment
Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23
11.1mi, 1:58:34 Run - Long Run Part solo and part with club. The pace with the gang was killing me so I split off as they started the second lake lap. Split Summary === 1) 1mi - 10:35(10:35/mi) 128/135bpm [1355b/mi] 104cal 5.67/6.32mph 2) 1mi - 10:54(10:54/mi) 132/137bpm [1438b/mi] 102cal 5.51/6.45mph 3) 1mi - 10:22(10:22/mi) 137/142bpm [1420b/mi] 106cal 5.79/6.45mph 4) 1mi - 10:03(10:03/mi) 137/140bpm [1377b/mi] 103cal 5.97/6.35mph 5) 1mi - 10:16(10:16/mi) 135/139bpm [1385b/mi] 100cal 5.85/6.55mph 6) 1mi - 10:25(10:25/mi) 135/139bpm [1407b/mi] 101cal 5.76/5.95mph 7) 1mi - 10:44(10:44/mi) 134/137bpm [1439b/mi] 100cal 5.59/6.01mph 8) 1mi - 10:43(10:43/mi) 135/137bpm [1448b/mi] 99cal 5.59/6.03mph 9) 1mi - 11:08(11:08/mi) 136/141bpm [1515b/mi] 100cal 5.39/6.57mph 10) 1mi - 10:55(10:55/mi) 135/137bpm [1473b/mi] 93cal 5.5/5.95mph 11) 1mi - 10:58(10:58/mi) 134/138bpm [1469b/mi] 89cal 5.47/6.24mph 12) 0.13mi - 1:31(11:26/mi) 135/137bpm [1543b/mi] 12cal 5.25/5.78mph Chaffage on upper arms with right coming off worst. 17th Sep 2023, 10:10am Ness wrote: Great pace on that run! 17th Sep 2023, 11:46am alpenrose wrote: Good work :) Add a comment	0mi, 51:06 Cross - Yoga Split Summary === 1) 0mi - 29:21(0/mi) 53/75bpm [INFb/mi] 35cal 30 min Scorpio Yin Yoga - Intuition, Shadow Work & Transformation 2) 0mi - 21:45(0/mi) 66/96bpm [INFb/mi] 46cal 20 min Intermediate Yoga Flow - Yoga with Pigs Fundraiser Add a comment	1.1mi, 12:45 Run - Warm Down Split Summary === 1) 1mi - 11:14(11:14/mi) 135/145bpm [1517b/mi] 111cal 5.34/6.05mph 2) 0.13mi - 1:31(11:45/mi) 133/134bpm [1563b/mi] 13cal 5.11/5.28mph Add a comment 1mi, 9:01 Run - Time Trial October virtual mile. Wasn't really in the mood for this, but its what was on the plan! Split Summary === 1) 1mi - 8:48(8:48/mi) 145/151bpm [1277b/mi] 97cal 6.81/7.62mph 2) 0.03mi - 13(8:11/mi) 151/151bpm [1235b/mi] 2cal 7.34/6.89mph 20th Sep 2023, 8:12am alpenrose wrote: Well done! :) Add a comment 1.8mi, 20:56 Run - Warm Up Split Summary === 1) 1mi - 11:04(11:04/mi) 119/126bpm [1316b/mi] 99cal 5.42/6.14mph 2) 0.79mi - 9:52(12:27/mi) 127/132bpm [1581b/mi] 91cal 4.82/5.8mph Add a comment	0mi, 56:08 Cross - Aerobics Split Summary === 1) 0mi - 56:08(0/mi) 91/130bpm [INFb/mi] 243cal Add a comment	1.2mi, 13:50 Run - Warm Down Split Summary === 1) 1mi - 11:56(11:56/mi) 139/147bpm [1659b/mi] 126cal 5.03/6.18mph 2) 0.2mi - 1:54(9:19/mi) 140/142bpm [1303b/mi] 20cal 6.44/6.91mph Chaffage under left arm. Add a comment 3mi, 27:36 Run - General Split Summary === 1) 1mi - 9:22(9:22/mi) 139/143bpm [1301b/mi] 99cal 6.41/7.39mph 2) 1mi - 9:08(9:08/mi) 145/149bpm [1324b/mi] 103cal 6.57/7.03mph 3) 1mi - 9:05(9:05/mi) 147/150bpm [1336b/mi] 103cal 6.6/6.85mph 4) 0mi - 1(6:50/mi) 147/147bpm [1004b/mi] 8.79/6.76mph 21st Sep 2023, 8:32pm alpenrose wrote: Good pacing today :) Add a comment 0.7mi, 7:22 Run - Warm Up Split Summary === 1) 0.66mi - 7:22(11:09/mi) 123/135bpm [1372b/mi] 69cal 5.38/6.85mph Add a comment	4mi, 56:39 Walk - Nordic Walking Split Summary === 1) 1mi - 14:18(14:18/mi) 116/122bpm [1658b/mi] 95cal 65/68rpm 4.2/4.53mph 2) 1mi - 14:44(14:44/mi) 116/122bpm [1709b/mi] 95cal 64/68rpm 4.07/4.68mph 3) 1mi - 14:11(14:11/mi) 116/123bpm [1644b/mi] 93cal 66/68rpm 4.23/4.44mph 4) 0.95mi - 13:26(14:10/mi) 115/121bpm [1630b/mi] 87cal 66/68rpm 4.23/4.63mph Add a comment	3.1mi, 32:52 Run - General Home from parkrun including short stop to fuss a lab puppy! Split Summary === 1) 1mi - 10:57(10:57/mi) 124/133bpm [1358b/mi] 102cal 5.48/7.35mph 2) 1mi - 10:15(10:15/mi) 130/132bpm [1332b/mi] 102cal 5.86/6.59mph 3) 1mi - 10:21(10:21/mi) 133/137bpm [1378b/mi] 105cal 5.79/6.87mph 4) 0.13mi - 1:19(10:20/mi) 137/138bpm [1415b/mi] 13cal 5.81/5.8mph 23rd Sep 2023, 10:48am Ness wrote: Well done 👍 23rd Sep 2023, 8:50pm alpenrose wrote: :) Add a comment 3.2mi, 33:36 Run - General To parkrun for volunteering duties. Split Summary === 1) 1mi - 10:33(10:33/mi) 128/136bpm [1351b/mi] 102cal 5.68/7.14mph 2) 1mi - 10:42(10:42/mi) 134/137bpm [1433b/mi] 109cal 5.61/7.18mph 3) 1mi - 10:02(10:02/mi) 135/138bpm [1355b/mi] 104cal 5.98/7.49mph 4) 0.2mi - 2:19(11:33/mi) 137/139bpm [1583b/mi] 24cal 5.19/5.87mph 23rd Sep 2023, 10:48am Ness wrote: Well done Add a comment
Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30
0.3mi, 2:58 Run - Warm Down To run in with Julie! Split Summary === 1) 0.32mi - 2:58(9:19/mi) 127/135bpm [1184b/mi] 29cal 6.44/6.74mph Add a comment 6.3mi, 57:44 Run - Race Set my watch to display average pace with the intention of running around 9:30 min mile. Started a bit quick then seemed to average around 9:20 until the last 3K when I managed to increase my pace! Chaffage on upper left arm. Split Summary === 1) 1mi - 9:12(9:12/mi) 135/143bpm [1242b/mi] 98cal 6.52/7.33mph 2) 1mi - 9:29(9:29/mi) 142/144bpm [1348b/mi] 105cal 6.32/6.76mph 3) 1mi - 9:15(9:15/mi) 144/146bpm [1331b/mi] 103cal 6.49/7.26mph 4) 1mi - 9:19(9:19/mi) 145/146bpm [1352b/mi] 104cal 6.44/6.74mph 5) 1mi - 9:08(9:08/mi) 146/148bpm [1333b/mi] 103cal 6.57/6.93mph 6) 1mi - 9:03(9:03/mi) 146/147bpm [1321b/mi] 102cal 6.63/6.93mph 7) 0.27mi - 2:17(8:26/mi) 147/148bpm [1239b/mi] 26cal 7.12/7.64mph 24th Sep 2023, 4:00pm Ness wrote: Well done 24th Sep 2023, 9:04pm alpenrose wrote: Great job, well done! :) Add a comment 0.7mi, 6:46 Run - Warm Up Split Summary === 1) 0.7mi - 6:46(9:42/mi) 126/134bpm [1221b/mi] 66cal 6.19/6.47mph Add a comment 0.2mi, 2:30 Run - Warm Up Split Summary === 1) 0.24mi - 2:30(10:26/mi) 118/126bpm [1232b/mi] 21cal 5.75/6.35mph Add a comment	0mi, 1:01:18 Cross - Yoga 45 min Upper Body Yin Yoga - (BACK AND SHOULDERS STRETCH) 20 min Morning Yoga Split Summary === 1) 0mi - 43:54(0/mi) 53/75bpm [INFb/mi] 50cal 2) 0mi - 17:25(0/mi) 73/91bpm [INFb/mi] 46cal Add a comment	0.9mi, 9:43 Run - Warm Down Trimmed from another training entry Split Summary === 6) 0.93mi - 9:43(10:27/mi) 137/140bpm [1432b/mi] 99cal 5.74/6.43mph Add a comment 3.7mi, 36:00 Run - Tempo Trimmed from another training entry Target pace 9:44 - 9:49. Not very steady and overall a bit quick! Split Summary === 2) 1mi - 9:48(9:48/mi) 135/141bpm [1322b/mi] 104cal 6.13/7.2mph 3) 1mi - 10:08(10:08/mi) 139/142bpm [1409b/mi] 108cal 5.92/6.53mph 4) 1mi - 9:14(9:14/mi) 144/147bpm [1330b/mi] 102cal 6.49/6.99mph 5) 0.72mi - 6:50(9:28/mi) 143/146bpm [1353b/mi] 75cal 6.34/6.55mph 26th Sep 2023, 6:50pm Ness wrote: Good effort 👍 Add a comment 0.9mi, 10:00 Run - Warm Up Loosened the lace on my left shoe a fraction bit still had issues with little toe. Split Summary === 1) 0.91mi - 10:00(11:01/mi) 124/135bpm [1365b/mi] 96cal 5.45/6.1mph 26th Sep 2023, 5:26pm Ness wrote: Well done Add a comment	0mi, 1:02:24 Cross - Aerobics Split Summary === 1) 0mi - 1:02:24(0/mi) 88/140bpm [INFb/mi] 261cal Add a comment	0.1mi, 2:04 Run - Intervals Uneven relays! Split Summary === 1) 0.03mi - 16(7:57/mi) 89/91bpm [708b/mi] 7.55/9.73mph 2) 0mi - 32(3:31:58/mi) 108/113bpm [22893b/mi] 3cal 0.28/8.01mph 3) 0.03mi - 14(8:03/mi) 122/132bpm [982b/mi] 1cal 7.45/10.06mph 4) 0.01mi - 33(1:26:27/mi) 133/134bpm [11498b/mi] 6cal 0.69/9.16mph 5) 0.07mi - 29(7:07/mi) 132/136bpm [940b/mi] 5cal 8.43/9.93mph Add a comment 2mi, 19:29 Run - Intervals 2 x approx 200m, 300m, 400m, 500m with 100m recoveries and 400m between sets. Didn't do the final 500m. Split Summary === 1) 0.12mi - 1:02(8:25/mi) 117/140bpm [985b/mi] 8cal 7.13/8.1mph 2) 0.07mi - 44(11:01/mi) 141/144bpm [1554b/mi] 7cal 5.44/7.37mph 3) 0.18mi - 1:39(9:13/mi) 144/147bpm [1328b/mi] 18cal 6.51/6.59mph 4) 0.05mi - 47(14:56/mi) 144/147bpm [2149b/mi] 8cal 4.02/6.39mph 5) 0.25mi - 2:07(8:25/mi) 145/149bpm [1219b/mi] 23cal 7.13/7.45mph 6) 0.08mi - 49(10:33/mi) 146/149bpm [1541b/mi] 9cal 5.68/7.22mph 7) 0.31mi - 2:51(9:05/mi) 148/152bpm [1344b/mi] 32cal 6.61/7.16mph 8) 0.25mi - 2:51(11:14/mi) 142/152bpm [1595b/mi] 29cal 5.34/6.55mph 9) 0.12mi - 1:05(9:06/mi) 142/147bpm [1292b/mi] 11cal 6.6/7.43mph 10) 0.07mi - 52(12:21/mi) 145/147bpm [1792b/mi] 9cal 4.86/7.03mph 11) 0.18mi - 1:39(9:23/mi) 145/150bpm [1361b/mi] 18cal 6.39/6.82mph 12) 0.06mi - 55(16:41/mi) 146/150bpm [2435b/mi] 10cal 3.6/6.37mph 13) 0.25mi - 2:07(8:25/mi) 146/150bpm [1229b/mi] 23cal 7.13/7.7mph 28th Sep 2023, 8:36pm Ness wrote: Well done 28th Sep 2023, 9:27pm alpenrose wrote: Nice work :) Add a comment 0.8mi, 8:05 Run - Warm Up Split Summary === 1) 0.8mi - 8:05(10:02/mi) 133/143bpm [1335b/mi] 84cal 5.98/7.12mph Add a comment	4.1mi, 56:34 Walk - Nordic Walking Last mile was a tad uncomfortable as the guts decided to make themselves known! Split Summary === 1) 1mi - 13:39(13:39/mi) 117/125bpm [1597b/mi] 95cal 67/71rpm 4.4/4.86mph 2) 1mi - 14:08(14:08/mi) 119/126bpm [1681b/mi] 99cal 66/70rpm 4.25/4.61mph 3) 1mi - 13:46(13:46/mi) 119/124bpm [1638b/mi] 95cal 67/69rpm 4.36/4.57mph 4) 1mi - 13:46(13:46/mi) 120/128bpm [1652b/mi] 93cal 66/69rpm 4.36/4.68mph 5) 0.09mi - 1:16(13:58/mi) 126/128bpm [1760b/mi] 8cal 67/68rpm 4.3/4.26mph Add a comment	0.9mi, 8:51 Run - Warm Down Forgot to stop watch! Thankfully could remove the bit in the car Split Summary === 1) 1mi - 11:33(11:33/mi) 124/135bpm [1433b/mi] 107cal 5.19/19.97mph 2) 0.02mi - 2(2:04/mi) 87/87bpm [179b/mi] 29.11/22.21mph Add a comment 3.1mi, 29:27 Run - parkrun Split Summary === 1) 1mi - 9:22(9:22/mi) 135/143bpm [1264b/mi] 97cal 6.41/7.66mph 2) 1mi - 9:47(9:47/mi) 144/148bpm [1410b/mi] 108cal 6.13/7.28mph 3) 1mi - 9:13(9:13/mi) 148/150bpm [1364b/mi] 104cal 6.51/8.66mph 4) 0.11mi - 1:05(9:51/mi) 149/151bpm [1467b/mi] 12cal 6.09/6.78mph Add a comment 1.1mi, 11:54 Run - Warm Up Split Summary === 1) 1mi - 10:50(10:50/mi) 127/138bpm [1376b/mi] 107cal 5.54/6.39mph 2) 0.09mi - 1:04(11:28/mi) 137/141bpm [1572b/mi] 11cal 5.23/6.12mph Add a comment

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westmoors F50 Dorset

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westmoors
F50 Dorset