Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate Kazzaf |
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Races
70 -
Miles
11895 -
Miles
11537 -
Miles
453 -
WAVA
68.79% -
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 | PB | WB | 2006 | 2007 | 2008 | 2009 | 2010 | 2012 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2.2mi | 2 | 16:34
7:32/mi
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62.32 | 16:34 62.32 | 16:44 62.24 | |||||||||||
5km | 11 | 23:27
7:33/mi
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66.64 | 23:27 64.35 | 25:12 60.39 | 25:47 63.40 | 25:38 66.64 | |||||||||
5mi | 11 | 39:08
7:50/mi
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66.73 | 39:08 62.62 | 40:58 61.09 | 42:28 59.77 | 48:17 56.39 | 41:46 66.73 | 46:10 61.09 | |||||||
6mi | 1 | 52:41
8:47/mi
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57.24 | 52:41 57.24 | ||||||||||||
10km | 19 | 49:03
7:54/mi
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68.79 | 49:03 62.72 | 52:29 59.50 | 52:08 60.28 | 52:33 60.68 | 54:48 61.81 | 52:50 65.65 | 52:41 66.64 | 51:40 68.79 | |||||
10mi | 5 | 1:21:56
8:12/mi
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61.32 | 1:21:56 61.32 | 1:28:49 57.14 | 1:32:33 54.84 | 1:27:23 58.82 | |||||||||
13.1mi | 11 | 1:50:45
8:27/mi
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61.80 | 1:50:45 60.22 | 2:01:49 55.04 | 1:56:04 58.50 | 2:05:00 57.94 | 2:03:56 59.12 | 2:06:30 58.62 | 2:01:29 61.77 | 2:04:26 61.80 | |||||
15mi | 5 | 2:10:07
8:40/mi
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61.95 | 2:10:07 58.69 | 2:12:26 57.97 | 2:30:56 55.59 | 2:18:42 61.95 | |||||||||
20mi | 2 | 3:07:23
9:22/mi
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55.04 | 3:07:23 55.04 | 3:16:58 52.64 | |||||||||||
26.2mi | 1 | 4:13:31
9:41/mi
|
54.46 | 4:13:31 54.46 |
2022 | Result | WAVA | Distance | |
---|---|---|---|---|
10 Jul | Wellingborough 5 SB | 46:10 | 61.09 | 5mi |
3 Apr | Thorney 10k SB | 51:40 | 68.79 | 10km |
13 Mar | Frostbite Friendly League Race #6 BRJ (Jubilee Park) | 47:20 | 59.59 | 5mi |
16 Jan | Frostbite Friendly League Race #4 March AC | 47:22 | 59.54 | 5mi |
2021 | Result | WAVA | Distance | |
31 Dec | sublime peterborough new years eve 10k | 56:35 | 62.81 | 10km |
12 Dec | Frostbite Friendly League Series Race #3 Hunts AC (Hinchingbrooke Park) | 47:05 | 59.90 | 5mi |
21 Nov | St Neots Riverside Half Marathon SB | 2:04:26 | 61.80 | 13.1mi |
14 Nov | George Munday 10k | 56:00 | 63.46 | 10km |
25 Sep | Peterborough Parkrun SB | 25:38 | 66.64 | 5km |
22 Aug | Thorney 5 | 42:24 | 66.52 | 5mi |
1 Aug | Wellingborough 5 SB | 41:46 | 66.73 | 5mi |
18 Jul | Bedford 10k | 54:29 | 64.44 | 10km |
4 Jul | Fen Gallop 10K | 56:55 | 61.68 | 10km |
13 Jun | Sublime Peterborough Midsummer's 10k | 1:00:15 | 58.27 | 10km |
16 May | Colchester Stampede 10k | 53:17 | 65.89 | 10km |
18 Apr | Oundle New Year 10k SB | 52:41 | 66.64 | 10km |
2020 | Result | WAVA | Distance | |
19 Jan | Folksworth 15 SB | 2:18:42 | 61.95 | 15mi |
2019 | Result | WAVA | Distance | |
31 Dec | Peterborough New Year's Eve 10k SB | 52:50 | 65.65 | 10km |
17 Nov | St Neots Riverside Half Marathon SB | 2:01:29 | 61.77 | 13.1mi |
22 Sep | West Pinchbeck 10K | 54:05 | 64.14 | 10km |
28 Jul | Littleport 10K | 55:26 | 61.83 | 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 | 58.66 | 10km |
24 Feb | Sublime winter 10k | 0.00 | 10km | |
3 Feb | Frostbite Friendly League - Bourne TH SB | 48:17 | 56.39 | 5mi |
2018 | Result | WAVA | Distance | |
18 Nov | St Neots Riverside Half Marathon SB | 2:06:30 | 58.62 | 13.1mi |
9 Sep | Great North Run | 2:22:28 | 52.05 | 13.1mi |
4 Jul | Peterborough 5k Grand Prix - Ferry Meadows 2 | 26:28 | 61.76 | 5km |
20 Jun | Peterborough 5k Grand Prix - Eye | 27:07 | 60.28 | 5km |
6 Jun | Peterborough 5k Grand Prix - Ferry Meadows 1 | 26:25 | 61.88 | 5km |
19 May | Peterborough parkrun SB | 25:47 | 63.40 | 5km |
13 May | Eye 10K Road Race SB | 54:48 | 61.81 | 10km |
21 Jan | Folksworth 15 SB | 2:30:56 | 55.59 | 15mi |
2017 | Result | WAVA | Distance | |
19 Nov | St Neots Riverside Half Marathon SB | 2:03:56 | 59.12 | 13.1mi |
8 Oct | Great Eastern Run | 2:08:30 | 57.02 | 13.1mi |
2016 | Result | WAVA | Distance | |
20 Nov | St Neots Riverside Half Marathon SB | 2:05:00 | 57.94 | 13.1mi |
19 Jun | Green Wheel Relay Stage 7 | 0.00 | 5.79mi | |
2012 | Result | WAVA | Distance | |
6 May | Langtoft 10k | 52:37 | 60.61 | 10km |
9 Apr | Stanwick 10k SB | 52:33 | 60.68 | 10km |
18 Mar | Nice tri Hurden 9 | 1:22:39 | 56.72 | 9mi |
4 Mar | Frostbite Friendly League BRJ SB | 42:28 | 59.77 | 5mi |
2010 | Result | WAVA | Distance | |
9 May | Eye 10k | 53:22 | 58.89 | 10km |
2 May | Langtoft 10km SB | 52:08 | 60.28 | 10km |
11 Apr | Sandy 10 SB | 1:27:23 | 58.82 | 10mi |
2009 | Result | WAVA | Distance | |
11 Oct | Great Eastern Run SB | 1:56:04 | 58.50 | 13.1mi |
4 Oct | Frostbite Friendly League St Neots SB | 40:58 | 61.09 | 5mi |
1 Oct | Yaxley Runners Club Handicap SB | 16:44 | 62.24 | 2.2mi |
23 Aug | Newmarket Duathlon | / 57:14 /45:26 | 0.00 | 0km/14.1miles/5miles |
19 Aug | NVH 5km | 25:16 | 60.39 | 5km |
29 Jul | Peterborough 5K Grand Prix - Werrington SB | 25:12 | 60.20 | 5km |
12 Jul | The Bushy 10k SB | 52:29 | 59.50 | 10km |
9 Jul | Whissendine 6ix PB | 52:41 | 57.24 | 6mi |
24 Jun | Peterborough 5K Grand Prix - Race 3 | 26:16 | 57.75 | 5km |
17 Jun | Peterborough 5K Grand Prix - Race 2 | 25:56 | 58.50 | 5km |
11 Jun | Eye Charity 5 | 43:45 | 56.85 | 5mi |
3 Jun | Peterborough 5k Grand Prix - Ferry Meadows 1 | 29:38 | 51.19 | 5km |
2008 | Result | WAVA | Distance | |
14 Aug | Yaxley Runners Club Handicap PB | 16:34 | 62.32 | 2.2mi |
30 Mar | Sandy 10 SB | 1:32:33 | 54.84 | 10mi |
16 Mar | Oakley 20 SB | 3:16:58 | 52.64 | 20mi |
9 Mar | Mondi 15 SB | 2:12:26 | 57.97 | 15mi |
20 Jan | Folksworth 15 | 2:15:41 | 56.58 | 15mi |
2007 | Result | WAVA | Distance | |
2 Dec | Nene Valley 10 SB | 1:28:49 | 57.14 | 10mi |
4 Nov | Guy Fawkes 10 | 1:34:23 | 53.77 | 10mi |
16 Sep | Cransley Hospice Half Marathon SB | 2:01:49 | 55.04 | 13.1mi |
15 Aug | Peterborough 5K Grand Prix - Werrington PB | 23:27 | 64.35 | 5km |
1 Apr | Oakley 20 PB | 3:07:23 | 55.04 | 20mi |
11 Mar | Mondi 15 PB | 2:10:07 | 58.69 | 15mi |
2006 | Result | WAVA | Distance | |
30 Oct | Dublin Marathon PB | 4:13:31 | 54.46 | 26.2mi |
15 Oct | Great Eastern Run PB | 1:50:45 | 60.22 | 13.1mi |
30 Apr | Langtoft 10K PB | 49:03 | 62.72 | 10km |
26 Mar | Sandy 10 PB | 1:21:56 | 61.32 | 10mi |
12 Mar | Nike Milton Keynes Half Marathon | 1:51:57 | 59.29 | 13.1mi |
5 Mar | Frostbite Friendly League BRJ PB | 39:08 | 62.62 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2023 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 |
2023 | 109 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 119 |
2023 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 |
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 | 108 | 118 | 113 | 102 | 103 | 105 | 1276 |
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 | 195 | 332 | 148 | 63 | 0 | 2584 |
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 | 33 | 47 | 68 | 85 | 76 | 29 | 35 | 685 |
2012 | 53 | 9 | 40 | 29 | 108 | 60 | 136 | 110 | 41 | 21 | 56 | 29 | 692 |
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 | 109 | 135 | 41 | 0 | 0 | 14 | 29 | 0 | 31 | 47 | 54 | 570 |
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 |
Sun 8th Jan
Jan 8
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Mon 9th Jan
Jan 9
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Tue 10th Jan
Jan 10
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Wed 11th Jan
Jan 11
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Thu 12th Jan
Jan 12
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Fri 13th Jan
Jan 13
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Sat 14th Jan
Jan 14
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Split Summary
=== 1) 1m - 9:11(9:11/m) 172/189bpm [1578b/mi] 87cal 2) 1m - 9:23(9:23/m) 184/195bpm [1727b/mi] 91cal 3) 1m - 9:31(9:31/m) 184/195bpm [1752b/mi] 92cal 4) 0.43m - 3:50(8:58/m) 184/194bpm [1648b/mi] 38cal Cambs XC Championship Pleased I wore spikes as it was really muddy in the woods on the right. Not many entered this year so I was right at the back for first half mile. Managed to pick a few people off but it was really hard and felt like I was putting in so much effort all the time for slow pace! Was very windy in places. Heart rate really high. ![]()
Split Summary
=== 1) 0.75m - 7:24(9:54/m) 148/183bpm [1465b/mi] 65cal Warm up before Cambs XC Not feeling it today. Legs feel heavy and it’s so windy ![]() |
Split Summary
=== 1) 1m - 10:25(10:25/m) 144/157bpm [1501b/mi] 89cal 2) 1m - 10:20(10:20/m) 154/162bpm [1592b/mi] 90cal 3) 1m - 10:30(10:30/m) 151/164bpm [1586b/mi] 87cal 4) 1m - 10:42(10:42/m) 156/167bpm [1670b/mi] 87cal 5) 1m - 10:36(10:36/m) 148/167bpm [1568b/mi] 83cal 6) 1m - 10:34(10:34/m) 153/161bpm [1616b/mi] 84cal 7) 1m - 10:33(10:33/m) 161/167bpm [1697b/mi] 89cal 8) 1m - 10:05(10:05/m) 161/167bpm [1622b/mi] 86cal 9) 1m - 9:59(9:59/m) 165/168bpm [1647b/mi] 88cal 10) 1m - 10:21(10:21/m) 170/186bpm [1760b/mi] 92cal 11) 0.01m - 5(15:43/m) 159/169bpm [2499b/mi] 1cal Planned to go longer today but wasn’t sure how long and thought maybe 8m. Very happy to get to 10m and pleased to see that heart rate is a bit slower than lately. Did feel tired and felt like I wasn’t picking my legs up properly. Can also feel tightness in upper hamstrings so need to get back to regular deadlifts and bridges with ball. ![]() |
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Split Summary
=== 1) 1m - 9:56(9:56/m) 139/153bpm [1382b/mi] 70cal 2) 1m - 9:37(9:37/m) 137/167bpm [1318b/mi] 59cal 3) 1m - 8:10(8:10/m) 169/176bpm [1380b/mi] 74cal 4) 1m - 8:31(8:31/m) 173/180bpm [1473b/mi] 78cal 5) 1m - 8:04(8:04/m) 178/191bpm [1435b/mi] 77cal 6) 1m - 8:23(8:23/m) 180/191bpm [1510b/mi] 80cal 7) 0.24m - 2:20(9:42/m) 171/179bpm [1659b/mi] 21cal Stats not quite accurate. 1.3m warm up at 5.8-6.0 mph Then 3mins at 7.3mph (8.13), 1min jog recovery 2mins at 7.5mph (8.0), 1min jog recovery 1min at 7.6mph (7.56), 2min jog recovery X 4 sets but actually did final 7.6mph for 3mins as felt good and wanted to get a decent distance. Jogged to finish at 55mins. Very happy with this run. Wore Nike Tempo shoes but still not sure how comfortable they are. ![]() |
Split Summary
=== 1) 1m - 10:40(10:40/m) 144/159bpm [1537b/mi] 86cal 2) 1m - 10:27(10:27/m) 156/166bpm [1631b/mi] 91cal 3) 1m - 10:25(10:25/m) 158/164bpm [1646b/mi] 89cal 4) 1m - 10:41(10:41/m) 159/166bpm [1697b/mi] 89cal 5) 0m - 3(11:01/m) 152/152bpm [1674b/mi] 1cal Easy run following yesterday’s intervals. A bit tired but pleased to see heart rate a bit lower. ![]() |
Split Summary
=== 1) 0m - 1:13:15(0/m) 107/161bpm [INFb/mi] 253cal 21/93rpm First session in new Pure Gym, Serpentine Green 1m run, 1m row and various weights exercises. Single leg deadlifts with dumbbell. ![]() |
Split Summary
=== 1) 0m - 1:35:29(0/m) 83/108bpm [INFb/mi] 178cal 2/88rpm Body Pump class at gym. Maybe too light on the weight but not done this for ages so thought I’d better be cautious. Weight bar seems lighter than usual ones. Also did various other exercises with dumbbells afterwards. ![]() |
Sun 15th Jan
Jan 15
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Mon 16th Jan
Jan 16
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Tue 17th Jan
Jan 17
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Wed 18th Jan
Jan 18
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Thu 19th Jan
Jan 19
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Fri 20th Jan
Jan 20
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Sat 21st Jan
Jan 21
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Split Summary
=== 1) 1m - 9:25(9:25/m) 143/176bpm [1345b/mi] 83cal 2) 1m - 9:06(9:06/m) 176/183bpm [1600b/mi] 89cal 3) 1m - 8:40(8:40/m) 182/197bpm [1576b/mi] 86cal 4) 1m - 9:07(9:07/m) 182/192bpm [1659b/mi] 89cal 5) 1m - 8:54(8:54/m) 186/192bpm [1655b/mi] 90cal 6) 0.33m - 2:41(8:02/m) 187/193bpm [1501b/mi] 28cal March Frostbite. Went with Ros & family and it was really stressful as we went the wrong way and got there a bit late. Massive toilet queue and didn’t have time to swap to trail shoes so ran in road shoes. Feet were freezing for first half mile and the muddy bits were quite slippery. Overall fairly happy as pace was improving and I was ok on the road. A bit slower along the river but happy with overall average pace for cross country. ![]() |
Split Summary
=== 1) 0m - 1:33:49(0/m) 90/125bpm [INFb/mi] 214cal 4/99rpm Legs bum tums class at gym. Not sure about this as music quite loud and instructor not English so sometimes hard to understand what she was saying. Also lots of squats and lunges some on a step which were tricky. Also did various exercises afterwards, on machines and with dumbbells. ![]()
Split Summary
=== 1) 1m - 16:55(16:55/m) 97/108bpm [1641b/mi] 76cal 67/72rpm 2) 1m - 17:31(17:31/m) 98/114bpm [1717b/mi] 79cal 64/70rpm 3) 0.12m - 2:31(21:00/m) 108/113bpm [2268b/mi] 11cal 56/66rpm Walk to gym for class. ![]() |
Split Summary
=== 1) 1m - 9:59(9:59/m) 149/166bpm [1488b/mi] 87cal 2) 1m - 9:40(9:40/m) 162/172bpm [1565b/mi] 88cal 3) 0.06m - 30(7:47/m) 168/173bpm [1308b/mi] 5cal 4) 0.17m - 1:30(9:02/m) 170/176bpm [1537b/mi] 14cal 5) 0.06m - 30(7:56/m) 169/173bpm [1340b/mi] 5cal 6) 0.15m - 1:30(10:06/m) 171/177bpm [1727b/mi] 14cal 7) 0.07m - 30(7:09/m) 170/175bpm [1215b/mi] 5cal 8) 0.16m - 1:30(9:21/m) 172/176bpm [1609b/mi] 14cal 9) 0.07m - 30(7:13/m) 173/178bpm [1249b/mi] 5cal 10) 0.15m - 1:30(10:13/m) 175/181bpm [1789b/mi] 14cal 11) 0.08m - 30(6:24/m) 175/178bpm [1121b/mi] 5cal 12) 0.14m - 1:30(10:40/m) 173/182bpm [1846b/mi] 14cal 13) 0.08m - 30(6:28/m) 175/180bpm [1133b/mi] 5cal 14) 0.14m - 1:30(10:40/m) 173/183bpm [1847b/mi] 14cal 15) 0.08m - 30(6:27/m) 163/176bpm [1050b/mi] 4cal 16) 0.15m - 1:30(9:58/m) 180/184bpm [1795b/mi] 14cal 17) 0.08m - 30(6:33/m) 178/181bpm [1166b/mi] 5cal 18) 0.15m - 1:30(10:02/m) 178/183bpm [1785b/mi] 14cal 19) 0.07m - 30(7:09/m) 176/181bpm [1259b/mi] 5cal 20) 0.13m - 1:30(11:25/m) 172/184bpm [1963b/mi] 13cal 21) 0.07m - 30(7:21/m) 161/171bpm [1183b/mi] 4cal 22) 0.15m - 1:30(10:18/m) 171/173bpm [1761b/mi] 14cal 23) 1m - 9:22(9:22/m) 172/183bpm [1611b/mi] 87cal 24) 0.31m - 2:51(9:08/m) 177/185bpm [1615b/mi] 27cal 2m warm up 30secs fast, 90secs recovery X 10 1m warm down then jog home Legs tired after yesterday’s gym session but surprised to see these intervals were faster than I expected. Wore Nike shoes which really did not feel comfortable but definitely seem to be making a difference. Heart rate seems a bit slower than recent runs. ![]() |
Split Summary
=== 1) 0.98m - 9:16(9:26/m) 153/170bpm [1444b/mi] 82cal 2) 0.12m - 1:29(12:00/m) 153/170bpm [1835b/mi] 12cal 3) 0.35m - 3:00(8:29/m) 172/183bpm [1458b/mi] 29cal 4) 0.11m - 1:30(13:23/m) 159/180bpm [2127b/mi] 13cal 5) 0.34m - 3:00(8:48/m) 169/175bpm [1487b/mi] 28cal 6) 0.13m - 1:30(11:28/m) 162/176bpm [1859b/mi] 13cal 7) 0.37m - 3:01(8:13/m) 174/181bpm [1430b/mi] 29cal 8) 0.12m - 1:30(12:06/m) 164/181bpm [1985b/mi] 13cal 9) 0.35m - 2:59(8:33/m) 172/178bpm [1471b/mi] 28cal 10) 0.12m - 1:30(12:04/m) 161/177bpm [1944b/mi] 13cal 11) 0.35m - 3:00(8:29/m) 175/181bpm [1485b/mi] 29cal 12) 0.11m - 1:30(13:25/m) 163/181bpm [2187b/mi] 13cal 13) 0.35m - 3:00(8:38/m) 172/184bpm [1484b/mi] 29cal 14) 0.11m - 1:30(13:23/m) 161/180bpm [2154b/mi] 12cal 15) 0.35m - 3:00(8:29/m) 174/188bpm [1475b/mi] 29cal 16) 0.45m - 4:44(10:36/m) 165/187bpm [1748b/mi] 43cal 2 lap warm up then drills 3mins at 10k pace, 90secs recovery 3mins at 5k pace, 90 secs recovery X 4 of each pair Mucked up watch as added the first 3mins to the warm up. Legs feel really tired after yesterday’s session and the track was also a bit slippery with frost. Could definitely see that pace was a fair bit slower tonight. ![]() |
Split Summary
=== 1) 0m - 1:22:23(0/m) 78/110bpm [INFb/mi] 132cal 1/65rpm Gym session. MBRB leg circuit then Pure Gym Abs circuit. Single leg box squats, hamstring curl, leg extension, chest press, lat pull-down, bicep curls, ![]() |
Split Summary
=== 1) 1m - 10:40(10:40/m) 120/138bpm [1280b/mi] 90cal 2) 1m - 10:04(10:04/m) 133/154bpm [1339b/mi] 85cal 3) 1m - 10:08(10:08/m) 160/169bpm [1621b/mi] 91cal 4) 1m - 10:18(10:18/m) 159/164bpm [1637b/mi] 89cal 5) 1m - 10:21(10:21/m) 159/165bpm [1645b/mi] 88cal 6) 1m - 10:23(10:23/m) 155/163bpm [1610b/mi] 83cal 7) 1m - 10:24(10:24/m) 161/166bpm [1673b/mi] 89cal 8) 1m - 10:20(10:20/m) 160/168bpm [1654b/mi] 88cal 9) 1m - 10:20(10:20/m) 159/168bpm [1643b/mi] 87cal 10) 1m - 10:25(10:25/m) 173/196bpm [1802b/mi] 92cal 11) 0.01m - 2(6:52/m) 168/169bpm [1153b/mi] Ray had haircut in Stilton so decided to start from there and revisit the old A1 then bit of Orton Mere and Ferry Meadows to get some distance. Felt ok to start but after a while could feel the result of yesterdays workout and back & hamstrings were getting a bit sore. Pleased to have done it and pace about what I expected. ![]() |
Jog home after Parkrun. Hands & legs freezing today.
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Split Summary
=== 1) 1m - 10:05(10:05/m) 146/161bpm [1472b/mi] 90cal 2) 0.63m - 5:59(9:28/m) 161/168bpm [1525b/mi] 57cal My 100th Parkrun and watch died after 1.6m It was so cold today and despite wearing long leggings and 2 tops, hat and gloves I still took about 15mins to get warm. Great to wear the 100 bib and to get lots of great comments, both from marshals and runners. ![]()
Split Summary
=== 1) 1m - 10:37(10:37/m) 145/157bpm [1539b/mi] 86cal 2) 0.36m - 3:43(10:16/m) 154/158bpm [1581b/mi] 33cal Warm up run down to Parkrun for my 100th today. Freezing cold and struggling to get warm, legs a bit tired after yesterday. ![]() |
Sun 22nd Jan
Jan 22
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Mon 23rd Jan
Jan 23
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Tue 24th Jan
Jan 24
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Wed 25th Jan
Jan 25
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Thu 26th Jan
Jan 26
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Fri 27th Jan
Jan 27
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Sat 28th Jan
Jan 28
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Split Summary
=== 1) 1m - 9:22(9:22/m) 143/162bpm [1339b/mi] 70cal 2) 1m - 9:00(9:00/m) 155/162bpm [1396b/mi] 75cal 3) 1m - 8:20(8:20/m) 169/181bpm [1408b/mi] 76cal 4) 1m - 8:12(8:12/m) 177/187bpm [1452b/mi] 78cal 5) 1m - 8:24(8:24/m) 173/183bpm [1453b/mi] 77cal 6) 1m - 7:58(7:58/m) 182/192bpm [1451b/mi] 78cal 7) 0.45m - 4:09(9:18/m) 178/187bpm [1655b/mi] 39cal Garmin stats are wrong. 2m warm up at 5.8-6.2mph 3min fast at 7.4mph (8.06 pace), 2min recovery X 6 Ran final one for 5mins instead of 3 to reach 5.5m Then final 0.5m jog to get to 6m Felt good but both upper hamstrings were a bit tight. Also wore NB1080 shoes and still don’t think they’re the best. ![]() |
Split Summary
=== 1) 0m - 1:46:47(0/m) 83/114bpm [INFb/mi] 200cal 1/83rpm Pure Gym session Warmed up then did MBRB hip/glute activation circuit. Then loads of different exercises- squats, single leg box squats, deadlifts with bar, single leg deadlifts, chest press, bicep & tricep curls, dead bugs, single leg bridge on Swiss ball, ![]() |
Split Summary
=== 1) 1m - 9:49(9:49/m) 146/157bpm [1432b/mi] 77cal 2) 1m - 9:48(9:48/m) 157/162bpm [1539b/mi] 83cal 3) 1m - 9:00(9:00/m) 171/176bpm [1538b/mi] 82cal 4) 1m - 8:29(8:29/m) 177/181bpm [1501b/mi] 80cal 5) 1m - 8:45(8:45/m) 180/184bpm [1574b/mi] 84cal 6) 0.55m - 5:17(9:35/m) 172/180bpm [1648b/mi] 48cal 2m easy at 5.8-6.0mph 23mins at 7mph (8.34 pace) - supposed to be 20mins but felt quite good so carried it on for a bit longer 0.75m jog to reach 5.5m Legs feel ok but a bit tight after lots of squats and deadlifts yesterday. Still not sure about these NB1080 shoes. ![]() |
Split Summary
=== 1) 0m - 1:21:46(0/m) 80/115bpm [INFb/mi] 139cal Pure Gym session. Similar to previous gym session, various leg lifts, squats, deadlifts and upper body ![]() |
Split Summary
=== 1) 1m - 10:25(10:25/m) 131/150bpm [1365b/mi] 90cal 2) 1m - 10:23(10:23/m) 156/165bpm [1620b/mi] 91cal 3) 1m - 10:37(10:37/m) 160/172bpm [1698b/mi] 90cal 4) 1m - 10:12(10:12/m) 168/174bpm [1712b/mi] 91cal 5) 1m - 10:26(10:26/m) 155/167bpm [1617b/mi] 87cal 6) 1m - 10:17(10:17/m) 163/176bpm [1675b/mi] 94cal 7) 1m - 10:23(10:23/m) 166/178bpm [1723b/mi] 85cal 8) 1m - 10:13(10:13/m) 168/173bpm [1717b/mi] 87cal 9) 1m - 10:09(10:09/m) 166/172bpm [1686b/mi] 87cal 10) 1m - 10:21(10:21/m) 170/178bpm [1761b/mi] 95cal 11) 0.01m - 5(9:28/m) 170/171bpm [1610b/mi] Same distance as last week but totally different route. Surprised to see only a few seconds difference in the total time! Didn’t really enjoy this today as it felt like it was a bit of a chore. Shoes not comfortable, toes a bit numb and some aches. Very happy to get this done. ![]() |
Split Summary
=== 1) 1.67m - 23:48(14:17/m) 114/128bpm [1629b/mi] 101cal ![]()
Split Summary
=== 1) 1.57m - 9:39(6:08/m) 113/134bpm [693b/mi] 43cal ![]() |
Sun 29th Jan
Jan 29
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Mon 30th Jan
Jan 30
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Tue 31st Jan
Jan 31
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Wed 1st Feb
Feb 1
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Thu 2nd Feb
Feb 2
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Fri 3rd Feb
Feb 3
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Sat 4th Feb
Feb 4
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Split Summary
=== 1) 1m - 20:05(20:05/m) 83/93bpm [1666b/mi] 85cal 58/65rpm 2) 1m - 20:03(20:03/m) 79/98bpm [1583b/mi] 88cal 57/66rpm 3) 1m - 16:45(16:45/m) 75/88bpm [1256b/mi] 61cal 58/74rpm 4) 1m - 19:01(19:01/m) 92/113bpm [1750b/mi] 79cal 61/68rpm 5) 0.99m - 18:55(19:12/m) 103/114bpm [1978b/mi] 85cal 57/67rpm Walk to Ferry Meadows for coffee with Mandy ![]() |
Split Summary
=== 1) 1m - 11:28(11:28/m) 139/154bpm [1594b/mi] 82cal 2) 1m - 10:17(10:17/m) 162/178bpm [1665b/mi] 89cal 3) 1m - 10:10(10:10/m) 169/179bpm [1718b/mi] 91cal 4) 1m - 9:29(9:29/m) 176/183bpm [1669b/mi] 89cal 5) 0.87m - 8:54(10:16/m) 175/185bpm [1796b/mi] 83cal Pace totally wrong. 1.5m warm up at 5.8-6.1mph 1min at 7.3mph (8.13 pace) 1min at 7.5mph (8.00 pace) 1min jog recovery Repeat for 10 sets Hard work after the session at the gym but managed it ok. Had a longer jog recovery (2mins) after 5th block but otherwise ok. ![]()
Split Summary
=== 1) 0m - 1:16:29(0/m) 80/117bpm [INFb/mi] 134cal 2/89rpm Gym Session including 30min deadlifting instruction and smith machine demonstration. Then various upping body with weights. ![]() |
Split Summary
=== 1) 1m - 10:32(10:32/m) 146/158bpm [1539b/mi] 87cal 2) 1m - 10:15(10:15/m) 150/159bpm [1538b/mi] 86cal 3) 1m - 10:17(10:17/m) 157/169bpm [1616b/mi] 87cal 4) 1m - 10:03(10:03/m) 155/161bpm [1558b/mi] 85cal 5) 1m - 10:06(10:06/m) 157/165bpm [1585b/mi] 84cal 6) 1m - 9:51(9:51/m) 164/172bpm [1616b/mi] 88cal 7) 1m - 9:44(9:44/m) 169/192bpm [1645b/mi] 88cal 8) 1m - 9:10(9:10/m) 175/179bpm [1605b/mi] 86cal 9) 0m - 2(7:57/m) 178/178bpm [1415b/mi] Supposed to be an easy run but felt ok so tried to push on towards the end. Felt a bit tired at times and could feel some doms in places from yesterday’s gym session but otherwise ok. ![]() |
Split Summary
=== 1) 0.63m - 6:10(9:43/m) 145/158bpm [1410b/mi] 54cal 2) 0.5m - 5:01(9:58/m) 140/156bpm [1396b/mi] 44cal 3) 0.56m - 4:59(8:55/m) 168/174bpm [1499b/mi] 49cal 4) 0.12m - 1:00(8:06/m) 176/179bpm [1425b/mi] 10cal 5) 0.08m - 1:00(12:26/m) 174/183bpm [2163b/mi] 9cal 6) 0.12m - 1:00(8:02/m) 171/177bpm [1374b/mi] 10cal 7) 0.09m - 59(11:23/m) 171/178bpm [1947b/mi] 9cal 8) 0.12m - 1:00(8:02/m) 171/177bpm [1373b/mi] 10cal 9) 0.09m - 1:00(11:35/m) 169/178bpm [1959b/mi] 9cal 10) 0.12m - 1:00(8:05/m) 169/177bpm [1366b/mi] 10cal 11) 0.08m - 1:00(12:25/m) 170/178bpm [2111b/mi] 9cal 12) 0.13m - 1:00(7:39/m) 170/179bpm [1301b/mi] 10cal 13) 0.09m - 1:00(11:29/m) 173/180bpm [1985b/mi] 9cal 14) 0.14m - 1:00(7:20/m) 175/183bpm [1282b/mi] 10cal 15) 0.09m - 59(11:16/m) 177/185bpm [1995b/mi] 9cal 16) 0.14m - 1:01(7:27/m) 177/184bpm [1318b/mi] 10cal 17) 0.09m - 1:01(11:36/m) 177/185bpm [2052b/mi] 9cal 18) 0.14m - 1:00(7:16/m) 177/185bpm [1285b/mi] 10cal 19) 0.07m - 59(13:12/m) 174/185bpm [2298b/mi] 9cal 20) 0.14m - 1:01(7:25/m) 175/186bpm [1299b/mi] 10cal 21) 0.07m - 1:01(13:32/m) 178/187bpm [2409b/mi] 9cal 22) 0.37m - 3:55(10:40/m) 161/167bpm [1717b/mi] 34cal 2lap warm up then drills 5mins easy, 5mins tempo 60secs 5k pace, 60secs recovery X 5 60secs faster than 5k pace, 60secs recovery X 4 Jog to end Wasn’t sure how legs would be after lots of running and gym this week and also wary of starting too fast. But actually felt ok and pleased with the pace. ![]()
Split Summary
=== 1) 0m - 10:09(0/m) 79/97bpm [INFb/mi] 18cal 2) 0m - 5(0/m) 81/82bpm [INFb/mi] 3) 0m - 1(0/m) 81/81bpm [INFb/mi] 4) 0m - 54(0/m) 72/80bpm [INFb/mi] 1cal 5) 0m - 1:09:13(0/m) 90/125bpm [INFb/mi] 161cal 1/63rpm MBRB hip/glute circuit then single leg deadlifts with 5kg, smith machine squats with 2.5kg discs (16kg total), bicep curls, chest press, lat pull-down , clams & bridge with band ![]() |
Split Summary
=== 1) 0m - 1:16:51(0/m) 87/123bpm [INFb/mi] 166cal 2/106rpm ![]() |
Split Summary
=== 1) 1m - 10:30(10:30/m) 145/163bpm [1523b/mi] 93cal 2) 1m - 10:13(10:13/m) 162/168bpm [1654b/mi] 89cal 3) 1m - 10:34(10:34/m) 158/169bpm [1669b/mi] 91cal 4) 1m - 10:34(10:34/m) 177/183bpm [1869b/mi] 91cal 5) 1m - 10:34(10:34/m) 171/192bpm [1806b/mi] 94cal 6) 1m - 10:14(10:14/m) 171/179bpm [1751b/mi] 92cal 7) 0.01m - 3(8:06/m) 171/171bpm [1386b/mi] ![]() |
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