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Races
70 -
Miles
12555 -
Miles
11664 -
Miles
564 -
WAVA
67.48% -
5k
23:27 -
5M
39:08 -
10k
49:03 -
10M
1:21:56 -
Half
1:50:45 -
20M
3:07:23 -
Mara
4:13:31
About Me | |
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Started running in 2005 and soon joined Yaxley Runners.
Ran my first marathon in Dublin 2006, which I really enjoyed, the second was a disastrous FLM in 2008 and have yo-yo'ed ever since! Had an ongoing achilles problem so spent much of 2013-2015 cycling, including a fantastic Lands End to John O'Groats ride. Unfortunately a collision with a car in 2015 affected my road cycling confidence so decided to try to improve on my running PBs. Am now a good few years older but surprised to see that WAVA % in 2020 was my highest ever. Looking forward to seeing what I can achieve in 2021..... Show More...
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- Best WAVA
Dist | Races | 2006 | 2007 | 2008 | 2009 | 2010 | 2012 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | PB | WB |
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2.2mi | 2 | 16:34 63.29 | 16:44 63.03 | 16:34
7:32/mi
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63.29 | |||||||||||
5km | 11 | 23:27 64.21 | 25:12 60.25 | 25:47 63.25 | 25:38 66.49 | 23:27
7:33/mi
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66.49 | |||||||||
5mi | 11 | 39:08 62.10 | 40:58 60.60 | 42:28 59.28 | 48:17 55.73 | 41:46 65.89 | 46:10 60.29 | 39:08
7:50/mi
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65.89 | |||||||
6mi | 1 | 52:41 56.54 | 52:41
8:47/mi
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56.54 | ||||||||||||
10km | 19 | 49:03 61.97 | 52:29 58.84 | 52:08 59.61 | 52:33 59.97 | 54:48 60.79 | 52:50 64.48 | 52:41 65.41 | 51:40 67.48 | 49:03
7:54/mi
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67.48 | |||||
10mi | 5 | 1:21:56 60.96 | 1:28:49 56.79 | 1:32:33 54.50 | 1:27:23 58.43 | 1:21:56
8:12/mi
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60.96 | |||||||||
13.1mi | 11 | 1:50:45 59.50 | 2:01:49 54.37 | 1:56:04 57.76 | 2:05:00 57.05 | 2:03:56 58.20 | 2:06:30 57.69 | 2:01:29 60.79 | 2:04:26 60.79 | 1:50:45
8:27/mi
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60.79 | |||||
15mi | 5 | 2:10:07 58.43 | 2:12:26 57.71 | 2:30:56 55.18 | 2:18:42 61.49 | 2:10:07
8:40/mi
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61.49 | |||||||||
20mi | 2 | 3:07:23 54.82 | 3:16:58 52.41 | 3:07:23
9:22/mi
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54.82 | |||||||||||
26.2mi | 1 | 4:13:31 53.58 | 4:13:31
9:41/mi
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53.58 |
2022 | Result | WAVA | Distance | |
---|---|---|---|---|
10 Jul | Wellingborough 5 SB | 46:10 | 60.29 | 5mi |
3 Apr | Thorney 10k SB | 51:40 | 67.48 | 10km |
13 Mar | Frostbite Friendly League Race #6 BRJ (Jubilee Park) | 47:20 | 58.81 | 5mi |
16 Jan | Frostbite Friendly League Race #4 March AC | 47:22 | 58.77 | 5mi |
2021 | Result | WAVA | Distance | |
31 Dec | sublime peterborough new years eve 10k | 56:35 | 61.61 | 10km |
12 Dec | Frostbite Friendly League Series Race #3 Hunts AC (Hinchingbrooke Park) | 47:05 | 59.12 | 5mi |
21 Nov | St Neots Riverside Half Marathon SB | 2:04:26 | 60.79 | 13.1mi |
14 Nov | George Munday 10k | 56:00 | 62.25 | 10km |
25 Sep | Peterborough Parkrun SB | 25:38 | 66.49 | 5km |
22 Aug | Thorney 5 | 42:24 | 65.65 | 5mi |
1 Aug | Wellingborough 5 SB | 41:46 | 65.89 | 5mi |
18 Jul | Bedford 10k | 54:29 | 63.25 | 10km |
4 Jul | Fen Gallop 10K | 56:55 | 60.55 | 10km |
13 Jun | Sublime Peterborough Midsummer's 10k | 1:00:15 | 57.20 | 10km |
16 May | Colchester Stampede 10k | 53:17 | 64.68 | 10km |
18 Apr | Oundle New Year 10k SB | 52:41 | 65.41 | 10km |
2020 | Result | WAVA | Distance | |
19 Jan | Folksworth 15 SB | 2:18:42 | 61.49 | 15mi |
2019 | Result | WAVA | Distance | |
31 Dec | Peterborough New Year's Eve 10k SB | 52:50 | 64.48 | 10km |
17 Nov | St Neots Riverside Half Marathon SB | 2:01:29 | 60.79 | 13.1mi |
22 Sep | West Pinchbeck 10K | 54:05 | 62.99 | 10km |
28 Jul | Littleport 10K | 55:26 | 60.77 | 10km |
3 Jul | Peterborough 5k Grand Prix - Ferry Meadows 2 | 0.00 | 5km | |
30 Jun | Abbey 10K | 0.00 | 10km | |
23 Jun | Peterborough Midsummer 10K | 0.00 | 10km | |
19 Jun | Peterborough 5k Grand Prix - Eye | 0.00 | 5km | |
5 May | Langtoft 10k | 58:26 | 57.65 | 10km |
24 Feb | Sublime winter 10k | 0.00 | 10km | |
3 Feb | Frostbite Friendly League - Bourne TH SB | 48:17 | 55.73 | 5mi |
2018 | Result | WAVA | Distance | |
18 Nov | St Neots Riverside Half Marathon SB | 2:06:30 | 57.69 | 13.1mi |
9 Sep | Great North Run | 2:22:28 | 51.22 | 13.1mi |
4 Jul | Peterborough 5k Grand Prix - Ferry Meadows 2 | 26:28 | 61.62 | 5km |
20 Jun | Peterborough 5k Grand Prix - Eye | 27:07 | 60.14 | 5km |
6 Jun | Peterborough 5k Grand Prix - Ferry Meadows 1 | 26:25 | 61.74 | 5km |
19 May | Peterborough parkrun SB | 25:47 | 63.25 | 5km |
13 May | Eye 10K Road Race SB | 54:48 | 60.79 | 10km |
21 Jan | Folksworth 15 SB | 2:30:56 | 55.18 | 15mi |
2017 | Result | WAVA | Distance | |
19 Nov | St Neots Riverside Half Marathon SB | 2:03:56 | 58.20 | 13.1mi |
8 Oct | Great Eastern Run | 2:08:30 | 56.13 | 13.1mi |
2016 | Result | WAVA | Distance | |
20 Nov | St Neots Riverside Half Marathon SB | 2:05:00 | 57.05 | 13.1mi |
19 Jun | Green Wheel Relay Stage 7 | 0.00 | 5.79mi | |
2012 | Result | WAVA | Distance | |
6 May | Langtoft 10k | 52:37 | 59.90 | 10km |
9 Apr | Stanwick 10k SB | 52:33 | 59.97 | 10km |
18 Mar | Nice tri Hurden 9 | 1:22:39 | 56.23 | 9mi |
4 Mar | Frostbite Friendly League BRJ SB | 42:28 | 59.28 | 5mi |
2010 | Result | WAVA | Distance | |
9 May | Eye 10k | 53:22 | 58.23 | 10km |
2 May | Langtoft 10km SB | 52:08 | 59.61 | 10km |
11 Apr | Sandy 10 SB | 1:27:23 | 58.43 | 10mi |
2009 | Result | WAVA | Distance | |
11 Oct | Great Eastern Run SB | 1:56:04 | 57.76 | 13.1mi |
4 Oct | Frostbite Friendly League St Neots SB | 40:58 | 60.60 | 5mi |
1 Oct | Yaxley Runners Club Handicap SB | 16:44 | 63.03 | 2.2mi |
23 Aug | Newmarket Duathlon | / 57:14 /45:26 | 0.00 | 0km/14.1miles/5miles |
19 Aug | NVH 5km | 25:16 | 60.25 | 5km |
29 Jul | Peterborough 5K Grand Prix - Werrington SB | 25:12 | 60.06 | 5km |
12 Jul | The Bushy 10k SB | 52:29 | 58.84 | 10km |
9 Jul | Whissendine 6ix PB | 52:41 | 56.54 | 6mi |
24 Jun | Peterborough 5K Grand Prix - Race 3 | 26:16 | 57.62 | 5km |
17 Jun | Peterborough 5K Grand Prix - Race 2 | 25:56 | 58.36 | 5km |
11 Jun | Eye Charity 5 | 43:45 | 56.40 | 5mi |
3 Jun | Peterborough 5k Grand Prix - Ferry Meadows 1 | 29:38 | 51.08 | 5km |
2008 | Result | WAVA | Distance | |
14 Aug | Yaxley Runners Club Handicap PB | 16:34 | 63.29 | 2.2mi |
30 Mar | Sandy 10 SB | 1:32:33 | 54.50 | 10mi |
16 Mar | Oakley 20 SB | 3:16:58 | 52.41 | 20mi |
9 Mar | Mondi 15 SB | 2:12:26 | 57.71 | 15mi |
20 Jan | Folksworth 15 | 2:15:41 | 56.32 | 15mi |
2007 | Result | WAVA | Distance | |
2 Dec | Nene Valley 10 SB | 1:28:49 | 56.79 | 10mi |
4 Nov | Guy Fawkes 10 | 1:34:23 | 53.44 | 10mi |
16 Sep | Cransley Hospice Half Marathon SB | 2:01:49 | 54.37 | 13.1mi |
15 Aug | Peterborough 5K Grand Prix - Werrington PB | 23:27 | 64.21 | 5km |
1 Apr | Oakley 20 PB | 3:07:23 | 54.82 | 20mi |
11 Mar | Mondi 15 PB | 2:10:07 | 58.43 | 15mi |
2006 | Result | WAVA | Distance | |
30 Oct | Dublin Marathon PB | 4:13:31 | 53.58 | 26.2mi |
15 Oct | Great Eastern Run PB | 1:50:45 | 59.50 | 13.1mi |
30 Apr | Langtoft 10K PB | 49:03 | 61.97 | 10km |
26 Mar | Sandy 10 PB | 1:21:56 | 60.96 | 10mi |
12 Mar | Nike Milton Keynes Half Marathon | 1:51:57 | 58.59 | 13.1mi |
5 Mar | Frostbite Friendly League BRJ PB | 39:08 | 62.10 | 5mi |
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 | 9 | 4 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 21 |
2024 | 48 | 49 | 55 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 153 |
2023 | 7 | 2 | 11 | 8 | 25 | 9 | 6 | 7 | 9 | 1 | 6 | 6 | 97 |
2023 | 109 | 76 | 97 | 77 | 4 | 18 | 52 | 78 | 55 | 24 | 30 | 39 | 658 |
2023 | 3 | 0 | 0 | 13 | 32 | 82 | 17 | 20 | 22 | 5 | 11 | 0 | 205 |
2022 | 13 | 7 | 4 | 11 | 0 | 8 | 18 | 14 | 2 | 5 | 13 | 7 | 103 |
2022 | 95 | 111 | 105 | 101 | 103 | 103 | 109 | 111 | 69 | 112 | 106 | 115 | 1240 |
2022 | 0 | 0 | 0 | 0 | 12 | 24 | 41 | 36 | 3 | 10 | 3 | 3 | 131 |
2021 | 16 | 42 | 36 | 23 | 14 | 5 | 13 | 5 | 10 | 0 | 0 | 5 | 171 |
2021 | 108 | 92 | 121 | 109 | 112 | 85 | 105 | 118 | 113 | 102 | 103 | 105 | 1273 |
2021 | 0 | 22 | 23 | 14 | 21 | 11 | 15 | 29 | 18 | 0 | 13 | 0 | 166 |
2020 | 0 | 0 | 0 | 3 | 0 | 0 | 35 | 10 | 14 | 17 | 18 | 24 | 120 |
2020 | 153 | 148 | 120 | 101 | 101 | 98 | 16 | 43 | 58 | 84 | 98 | 64 | 1083 |
2020 | 11 | 19 | 0 | 0 | 10 | 19 | 133 | 49 | 115 | 52 | 0 | 15 | 424 |
2019 | 109 | 82 | 5 | 45 | 64 | 64 | 107 | 118 | 118 | 103 | 139 | 155 | 1109 |
2019 | 0 | 0 | 23 | 16 | 15 | 15 | 51 | 13 | 0 | 10 | 0 | 0 | 142 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 0 | 0 | 4 |
2018 | 116 | 63 | 87 | 102 | 92 | 107 | 94 | 84 | 107 | 86 | 96 | 109 | 1142 |
2018 | 6 | 0 | 15 | 0 | 103 | 71 | 32 | 15 | 9 | 5 | 4 | 0 | 258 |
2017 | 51 | 17 | 61 | 91 | 103 | 76 | 108 | 83 | 105 | 93 | 89 | 124 | 1001 |
2017 | 52 | 0 | 0 | 14 | 24 | 34 | 78 | 67 | 0 | 63 | 11 | 12 | 355 |
2016 | 1 | 0 | 0 | 0 | 0 | 2 | 12 | 0 | 0 | 0 | 0 | 0 | 15 |
2016 | 64 | 70 | 115 | 95 | 95 | 61 | 29 | 31 | 89 | 89 | 90 | 78 | 906 |
2016 | 14 | 9 | 9 | 37 | 29 | 60 | 99 | 25 | 0 | 14 | 0 | 14 | 310 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 8 | 0 | 20 |
2015 | 45 | 26 | 65 | 40 | 33 | 33 | 16 | 0 | 0 | 14 | 31 | 41 | 343 |
2015 | 99 | 25 | 156 | 322 | 436 | 498 | 206 | 0 | 0 | 0 | 0 | 0 | 1741 |
2014 | 0 | 4 | 6 | 0 | 0 | 4 | 0 | 0 | 0 | 1 | 0 | 0 | 13 |
2014 | 10 | 4 | 11 | 27 | 23 | 9 | 15 | 33 | 17 | 33 | 37 | 20 | 238 |
2014 | 223 | 125 | 227 | 270 | 320 | 510 | 172 | 187 | 332 | 95 | 63 | 0 | 2523 |
2013 | 59 | 69 | 33 | 34 | 37 | 35 | 5 | 0 | 0 | 39 | 36 | 19 | 364 |
2013 | 136 | 178 | 266 | 392 | 240 | 456 | 612 | 845 | 592 | 125 | 90 | 82 | 4012 |
2012 | 39 | 80 | 79 | 88 | 26 | 28 | 47 | 68 | 85 | 76 | 29 | 35 | 680 |
2012 | 53 | 9 | 40 | 29 | 108 | 46 | 136 | 110 | 41 | 21 | 56 | 29 | 678 |
2011 | 4 | 13 | 70 | 69 | 21 | 6 | 35 | 0 | 0 | 5 | 0 | 5 | 227 |
2011 | 0 | 0 | 0 | 26 | 0 | 24 | 21 | 0 | 0 | 0 | 0 | 0 | 71 |
2010 | 0 | 0 | 0 | 0 | 24 | 17 | 25 | 55 | 39 | 22 | 11 | 10 | 204 |
2010 | 0 | 0 | 0 | 0 | 25 | 0 | 0 | 40 | 0 | 0 | 0 | 0 | 65 |
2009 | 18 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 11 | 9 | 0 | 5 | 54 |
2009 | 0 | 0 | 0 | 0 | 0 | 0 | 30 | 9 | 0 | 20 | 0 | 0 | 60 |
2008 | 110 | 91 | 135 | 41 | 0 | 0 | 14 | 29 | 0 | 31 | 47 | 49 | 546 |
2008 | 5 | 0 | 7 | 3 | 0 | 6 | 31 | 103 | 0 | 0 | 0 | 5 | 159 |
2007 | 44 | 94 | 139 | 33 | 0 | 0 | 68 | 65 | 29 | 44 | 28 | 121 | 666 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 81 | 144 | 0 | 95 | 10 | 34 | 363 |
2006 | 9 | 5 | 34 | 24 | 0 | 0 | 102 | 127 | 139 | 122 | 26 | 0 | 587 |
2005 | 5 | 5 | 5 | 10 | 0 | 5 | 6 | 7 | 0 | 6 | 5 | 7 | 62 |
2004 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 5 | 7 | 17 |
Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Split Summary
=== 1) 1mi - 10:24(10:24/mi) 152/164bpm [1580b/mi] 86cal 2) 1mi - 10:14(10:14/mi) 161/165bpm [1649b/mi] 89cal 3) 1mi - 10:20(10:20/mi) 165/176bpm [1704b/mi] 90cal 4) 1mi - 10:33(10:33/mi) 165/172bpm [1741b/mi] 90cal 5) 1mi - 10:27(10:27/mi) 167/174bpm [1744b/mi] 90cal 6) 0mi - 1(7:10/mi) 161/161bpm [1154b/mi] Bit disappointed as have been doing Swiss ball tantrum exercises but hamstring felt a bit worse than last run. Hoped for 5m, thought after first mile I’d only manage 4, then thought maybe 4.5 but managed to carry on. Pleased to do this but usual frustration as to how long this is going to continue. Add a comment
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Split Summary
=== 1) 0mi - 1:37:40(0/mi) 105/147bpm [INFb/mi] 306cal 8/99rpm Lift & Core Class and gym session - lots of squats; lunges and squat jumps Lying overhead triceps curl and front row 8kg Lying chest press 10kg Single arm div lat pull down 27kg ( did both arms but elbow hurt) Shoulder press 11kg Sit ups with 5kg plate Ad ductors 39kg Leg Press 56kg Single leg press 22kg Add a comment
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Split Summary
=== 1) 0mi - 35:05(0/mi) 95/114bpm [INFb/mi] 94cal 8/77rpm Aborted gym session. Met Mandy but abandoned for coffee. Add a comment
Split Summary
=== 1) 1mi - 10:59(10:59/mi) 148/162bpm [1624b/mi] 88cal 2) 1mi - 10:18(10:18/mi) 161/169bpm [1657b/mi] 88cal 3) 1mi - 10:36(10:36/mi) 167/172bpm [1770b/mi] 91cal 4) 1mi - 10:16(10:16/mi) 167/171bpm [1714b/mi] 89cal 5) 1mi - 10:46(10:46/mi) 170/181bpm [1829b/mi] 92cal 6) 0mi - 2(8:21/mi) 167/167bpm [1395b/mi] Another run with uncertainty as to how it would be. Hamstring still not as good as it had been in mid February. Do not know why! Doing tantrum ball exercises twice daily. Back and sides feel a little bit tight today, maybe as a result of yesterday’s lift class. Tried to keep it easy but it makes no difference what pace it is. Heart rate maybe a fraction lower today. Add a comment
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Split Summary
=== 1) 0mi - 1:15:55(0/mi) 94/143bpm [INFb/mi] 192cal 1/97rpm Gym session, mainly legs Hip/glute circuit Swiss ball single leg bridge hold 60secs Dead bugs Sumo squats 15kg Goblet squat hold 15kg Split squats pair 8kg Ad ductors 43kg Leg Press 56kg Div lat pull-down single arm 27kg Seated shoulder press 14kg then 11kg Triceps curl 32kg Seated upright row23kg Add a comment
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1) 1mi - 10:42(10:42/mi) 147/169bpm [1573b/mi] 90cal
2) 1mi - 10:25(10:25/mi) 167/180bpm [1740b/mi] 91cal 3) 1mi - 10:29(10:29/mi) 173/182bpm [1815b/mi] 91cal 4) 1mi - 10:37(10:37/mi) 174/185bpm [1848b/mi] 89cal 5) 1mi - 10:32(10:32/mi) 174/184bpm [1834b/mi] 94cal 6) 0.01mi - 3(8:33/mi) 171/171bpm [1461b/mi] Supposed to go out yesterday but really couldn’t be arsed. So went after gym session and Pilates class which wasn’t my best decision. I hated every minute of this and counted every 0.1 of a mile down. It was also quite windy too so decided to go into woods on way home, pleased I did as I bumped into Kirsten and had a nice 5 min chat break. Hamstrings and glutes really not comfortable today but Pilates may not have helped. Add a comment
1) 0mi - 1:45:28(0/mi) 87/121bpm [INFb/mi] 214cal 1/106rpm
Gym Session and Pilates Gym- Seated shoulder press 14kg Triceps curl machine 14kg Leg Press 59kg Lying chest press 10kg Lying overhead triceps lift 8kg steak into lying triceps press 8kg, then triceps dips x 3 sets Add a comment
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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Wed 13th Mar
Mar 13
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Thu 14th Mar
Mar 14
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Fri 15th Mar
Mar 15
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1) 1mi - 10:43(10:43/mi) 148/163bpm [1586b/mi] 85cal
2) 1mi - 10:48(10:48/mi) 156/170bpm [1685b/mi] 86cal 3) 1mi - 10:21(10:21/mi) 166/176bpm [1719b/mi] 90cal 4) 0.12mi - 1:16(10:13/mi) 172/176bpm [1757b/mi] 11cal Thought I’d better go for a run as didn’t go at the weekend. Left glute really tight and worse than last week. Do not know what to do about it. Decided just to stick to 5k and not bother about the pace at all. Glute did actually improve in the final mile (which was the fastest) but still not great. Add a comment
1) 0mi - 1:38:22(0/mi) 103/155bpm [INFb/mi] 300cal 6/99rpm
Hip/glute circuit x 3 Single leg Swiss ball hold 60secs x 3 Lift & Core class Didn’t enjoy it at all today. Back was aching, left elbow is sore and couldn’t do overhead lifts properly. Too many lunges and jumps. Wish I hadn’t bothered. Did some ab ductors 32kg and ad ductors 43kg afterwards then went home. Add a comment
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1) 1mi - 10:10(10:10/mi) 146/156bpm [1484b/mi] 76cal
2) 1mi - 9:59(9:59/mi) 160/167bpm [1598b/mi] 83cal 3) 1mi - 10:02(10:02/mi) 166/178bpm [1665b/mi] 86cal 4) 0.18mi - 1:48(9:50/mi) 166/169bpm [1631b/mi] 16cal Run on treadmill. Constant pace 5.8mph (10.20 pace) Hamstring much better than last few runs, the best it’s felt for about 2 weeks. Will try another run tomorrow and see how it feels again. Garmin stats are incorrect. Add a comment
1) 0mi - 1:15:03(0/mi) 92/155bpm [INFb/mi] 201cal 10/78rpm
Gym session Hamstring and elbow both still irritated so didn’t do tons of weights today. Hip/glute circuit Deadbugs with & without 10kg Press ups Single leg bridge hold on Swiss ball 60secs x 3 Single leg bridge repeats 15 x 3 sets Ab ductors 32kg Ad ductors 43kg Triceps curl 33kg Leg press 59kg Single leg press 20kg, then 25kg Cross Trainer 10mins Add a comment
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1) 1mi - 10:34(10:34/mi) 157/182bpm [1658b/mi] 90cal
2) 1mi - 10:13(10:13/mi) 174/187bpm [1779b/mi] 92cal 3) 1mi - 10:16(10:16/mi) 171/183bpm [1755b/mi] 91cal 4) 0.12mi - 1:11(9:47/mi) 172/177bpm [1682b/mi] 11cal Add a comment
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1) 1mi - 10:18(10:18/mi) 154/169bpm [1587b/mi] 85cal
2) 1mi - 10:01(10:01/mi) 165/177bpm [1652b/mi] 89cal 3) 1mi - 9:59(9:59/mi) 174/184bpm [1736b/mi] 91cal 4) 0.3mi - 2:58(9:46/mi) 174/181bpm [1701b/mi] 27cal Best run for a while and much less tightness in hamstring again today. Is this because leg press exercises are heavier now? Didn’t look at watch or think about pace, just ran. Pleased with this and hoping that finally it’s getting better. Add a comment
1) 0mi - 2:08:38(0/mi) 86/123bpm [INFb/mi] 256cal
Pilates & gym session Hip/glute circuit Deadbugs with and without 10kg Press ups Single leg bridge hold 60secs then 90secs Ab ductor 32kg Ad ductors 43kg Leg press 59kg Single leg press 25kg Seated shoulder press 14kg Div lat pull-down single arm 27kg Leg raise 18kg Add a comment
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Sat 16th Mar
Mar 16
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Sun 17th Mar
Mar 17
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Mon 18th Mar
Mar 18
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Tue 19th Mar
Mar 19
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Wed 20th Mar
Mar 20
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Thu 21st Mar
Mar 21
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Fri 22nd Mar
Mar 22
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1) 0mi - 1:15:06(0/mi) 107/161bpm [INFb/mi] 254cal
Hip/glute circuit Press ups Deadbugs with and without 10kg Single leg bridge hold on Swiss ball 60secs Single leg bridge repeat 3 x 15 each Goblet squat hold 15kg Sumo squat 15kg Ab ductors 32kg Ad ductors 42kg Leg Press 59kg Single leg press 25kg Seated shoulder press 14kg Seated triceps curl 34kg Single leg hinge deadlift with 6kg in one hand Add a comment
1) 1mi - 10:45(10:45/mi) 146/158bpm [1568b/mi] 85cal
2) 1mi - 10:16(10:16/mi) 157/168bpm [1612b/mi] 87cal 3) 1mi - 9:55(9:55/mi) 167/174bpm [1656b/mi] 88cal 4) 1mi - 9:51(9:51/mi) 173/185bpm [1704b/mi] 90cal 5) 0.01mi - 3(7:38/mi) 180/180bpm [1375b/mi] Add a comment
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1) 0mi - 1:16:43(0/mi) 90/124bpm [INFb/mi] 171cal
Gym session Hip/glute circuit Press ups Deadbugs with & without 10kg Single leg bridge lifts 3 x 15 Single leg bridge hold on Swiss ball 60secs x 3 Ab ductors 32kg Ab ductors 41kg Seated triceps curl 36kg Seated shoulder press 14kg Single arm div lat pull-down 27kg Leg press 59kg Add a comment
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1) 1mi - 10:32(10:32/mi) 151/163bpm [1591b/mi] 85cal
2) 1mi - 10:25(10:25/mi) 161/168bpm [1677b/mi] 90cal 3) 1mi - 10:24(10:24/mi) 161/169bpm [1675b/mi] 88cal 4) 1mi - 10:29(10:29/mi) 165/177bpm [1730b/mi] 90cal 5) 0.01mi - 2(6:41/mi) 167/167bpm [1116b/mi] Add a comment
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1) 0mi - 37:25(0/mi) 98/120bpm [INFb/mi] 107cal 2/77rpm
2) 0mi - 25:04(0/mi) 92/116bpm [INFb/mi] 54cal 1/65rpm Gym Session Front raises 5kg Arnold’s 6kg Triceps curl machine 34kg Leg press 59kg Seated shoulder press 14kg Ad ductors 41kg Standing triceps curl with rope 12kg Sideways raise on pulley Overhead triceps pull Hip/glute circuit Single leg Swiss ball hold 60secs Single leg bridge repeats 3 x 15 each Deadbugs Add a comment
1) 1mi - 10:11(10:11/mi) 145/157bpm [1476b/mi] 88cal
2) 1mi - 10:13(10:13/mi) 168/183bpm [1716b/mi] 91cal 3) 1mi - 10:07(10:07/mi) 171/185bpm [1729b/mi] 90cal 4) 0.12mi - 1:15(10:33/mi) 170/177bpm [1793b/mi] 10cal Hamstring feeling much better again today. Thought I’d just do a short run as wanted to go to gym afterwards and ran yesterday. Don’t want to undo the recovery. Felt ok, pleased with how it was and very happy to see first mile closer to 10 and not 10.40 pace! Add a comment
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1) 0mi - 1:35:23(0/mi) 79/107bpm [INFb/mi] 145cal 1/78rpm
Add a comment
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Sat 23rd Mar
Mar 23
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Sun 24th Mar
Mar 24
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Mon 25th Mar
Mar 25
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Tue 26th Mar
Mar 26
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Wed 27th Mar
Mar 27
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Thu 28th Mar
Mar 28
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Fri 29th Mar
Mar 29
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1) 1mi - 16:33(16:33/mi) 108/119bpm [1788b/mi] 84cal 64/71rpm
2) 0.47mi - 7:43(16:18/mi) 111/120bpm [1810b/mi] 38cal 66/70rpm Add a comment
1) 1mi - 10:09(10:09/mi) 144/164bpm [1462b/mi] 87cal
2) 1mi - 9:22(9:22/mi) 163/169bpm [1528b/mi] 87cal 3) 1mi - 9:22(9:22/mi) 163/170bpm [1526b/mi] 86cal 4) 0.16mi - 1:27(9:05/mi) 160/165bpm [1454b/mi] 15cal Started near the back and had the usual first mile zigzag trying to get round people. Felt like I was working fairly hard but didn’t look at watch until after 2 miles. Pleased to see that heart rate was not as high as it usually is for that pace. Can feel hamstring a bit today but not too bad. Add a comment
1) 1mi - 10:17(10:17/mi) 149/160bpm [1532b/mi] 86cal
2) 0.38mi - 3:48(10:02/mi) 164/167bpm [1646b/mi] 33cal Warm up run to Parkrun Add a comment
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1) 1mi - 19:30(19:30/mi) 90/102bpm [1755b/mi] 81cal 59/71rpm
2) 1mi - 18:38(18:38/mi) 95/103bpm [1770b/mi] 81cal 61/66rpm 3) 1mi - 18:58(18:58/mi) 101/112bpm [1915b/mi] 83cal 60/76rpm 4) 1mi - 19:24(19:24/mi) 97/110bpm [1883b/mi] 77cal 59/65rpm 5) 1mi - 19:17(19:17/mi) 86/105bpm [1658b/mi] 79cal 59/66rpm 6) 1mi - 20:15(20:15/mi) 100/118bpm [2025b/mi] 86cal 51/119rpm 7) 0.02mi - 20(20:30/mi) 95/99bpm [1948b/mi] 1cal 59/62rpm Walk to Lynch Wood and Ferry Meadows for coffee with Mandy Add a comment
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1) 0mi - 1:32:47(0/mi) 90/131bpm [INFb/mi] 211cal 1/93rpm
Gym session 40 mins hip/glute including deadbugs, deadbugs with 10kg, single leg bridge hold 60secs on Swiss ball, single leg bridge repeats, press ups Ab ductors 32kg Ad ductors 41kg Leg press 59kg Seated shoulder raise 14kg Standing triceps rope pulley 10kg and side pull 3kg Overhead triceps bend on bench with 6kg pair x 15 straight into chest press with same Goblet squats with 16kg Add a comment
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1) 0mi - 1:07:31(0/mi) 107/135bpm [INFb/mi] 219cal 1/63rpm
Gym session Concentrating mainly on upper body today. Some warm up exercises with single leg bridge repeat, deadbugs with & without 12.5kg, press ups Front and side raise 5kg dumbbells Ab ductors 32kg Ad ductors 41kg Seated shoulder press, increased to 15kg today. Struggled after 6 in sets 2 & 3 but managed 10 set 2 then 8 set 3. Seated triceps curl 32kg Single arm div lat pull-down 27kg with right arm but reduced to 23kg on the left (dodgy elbow) Seated div chest press 11kg (new machine for me) Chest press on bench 8kgs (wanted to use 10kg but worried about dropping) Lying overhead triceps raise on bench, straight into together chest press with 8kgs (3 x 10 overhead and 3 x 15 chest) Arnold with 6kg Add a comment
1) 1mi - 10:21(10:21/mi) 143/157bpm [1479b/mi] 88cal
2) 1mi - 9:57(9:57/mi) 154/164bpm [1531b/mi] 85cal 3) 1mi - 10:03(10:03/mi) 163/169bpm [1637b/mi] 88cal 4) 1mi - 9:58(9:58/mi) 161/170bpm [1605b/mi] 90cal 5) 0mi - 1(6:54/mi) 162/162bpm [1117b/mi] Left hamstring much better today but felt it a bit towards the end so maybe should have just done slower easy run. Happy though to be a bit faster and to see heart rate lower than usual, even on slight inclines at the end. Add a comment
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1) 0mi - 1:05:20(0/mi) 102/144bpm [INFb/mi] 198cal 1/93rpm
Gym session Front raise and lateral raise 5kg Ab ductors 32kg Ad ductors 45kg Seated shoulder press 11kg and 14kg Standing triceps curl with pulley 10.5kg Overhead triceps raise with pulley 10.5kg Side raise 3.5kg Seated triceps curl 34kg Hip/ glute circuit Single leg bridge repeats 3 x 15 Deadbugs Single leg bridge hold on Swiss ball 60secs Add a comment
1) 1mi - 10:45(10:45/mi) 135/159bpm [1451b/mi] 89cal
2) 1mi - 10:19(10:19/mi) 153/158bpm [1578b/mi] 85cal 3) 1mi - 10:26(10:26/mi) 167/180bpm [1742b/mi] 89cal 4) 1mi - 10:31(10:31/mi) 174/182bpm [1829b/mi] 92cal 5) 0mi - 2(8:01/mi) 182/182bpm [1460b/mi] Tried to just run and not pay any attention to the pace. Not too bad early on but felt quite tired after only 2m. Hamstring a little bit tight today but overall fairly pleased with it. Add a comment
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1) 0mi - 46:30(0/mi) 90/112bpm [INFb/mi] 109cal 5/65rpm
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1) 1mi - 10:38(10:38/mi) 148/165bpm [1573b/mi] 87cal
2) 1mi - 10:15(10:15/mi) 170/186bpm [1744b/mi] 88cal 3) 1mi - 10:10(10:10/mi) 169/181bpm [1718b/mi] 88cal 4) 1mi - 10:14(10:14/mi) 173/182bpm [1770b/mi] 94cal 5) 0.01mi - 3(8:14/mi) 178/179bpm [1465b/mi] Thought today would be very windy but actually not as bad as expected. Just ran and didn’t look at watch, easyish but getting harder as I went. Hamstring not too bad but still there, definitely noticeable when I have to step up kerbs. Add a comment
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