
the hickmanator
M60 West Midlands

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Races
196 -
Miles
12615 -
Miles
116 -
WAVA
75.62% -
Mile
6:05 -
5k
20:18 -
5M
34:59 -
10k
42:19 -
10M
1:13:21 -
Half
1:36:18 -
Mara
3:42:22
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Recent Training | |||
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7th Feb
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Recovery Run | 3.4mi | 30:04 |
4th Feb
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Long Run | 10.7mi | 1:31:10 |
3rd Feb
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Intervals | 6.3mi | 49:34 |
1st Feb
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General | 0mi | 40:07 |
31st Jan
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Intervals | 6.1mi | 49:01 |
Planned Races | |
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Charles Darwin Day HM | 10th Feb |
Wolverhampton 10K | 26th Mar |
Shakespeare Marathon | 23rd Apr |
Manchester Half Marathon | 15th Oct |
12 Month Benchmarks | Run |
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Mile | 6:48 |
5k | 22:00 |
5mi | 35:35 |
10k | 44:28 |
10mi | 1:19:26 |
Half | 1:45:44 |
20mi | 3:13:52 |
Recent Pictures | |
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Recent Threads |
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Badges Collected | See available badges |
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- Best WAVA
Date | Planned Races | Distance | ||
---|---|---|---|---|
15 Oct | Manchester Half Marathon Confirmed | 13.1mi | ||
23 Apr | Shakespeare Marathon Confirmed | 26.2mi | ||
26 Mar | Wolverhampton 10K Confirmed | 10km | ||
10 Feb | Charles Darwin Day HM Confirmed | 13.1mi | ||
2023 | Result | WAVA | Distance | |
28 Jan | Dudley parkrun SB | 22:48 | 70.62 | 5km |
2022 | Result | WAVA | Distance | |
18 Sep | Balsall Common 10k SB | 45:28 | 72.81 | 10km |
28 Aug | Severn Bridge half marathon SB | 1:46:09 | 67.21 | 13.1mi |
24 Apr | Shakespeare half marathon | 1:52:47 | 63.26 | 13.1mi |
27 Mar | Wolverhampton 10k 2022 Inaugural. | 1:03:11 | 51.91 | 10km |
6 Feb | Stourbridge Stagger SB | 1:30:10 | 59.74 | 10mi |
2021 | Result | WAVA | Distance | |
10 Oct | Alcester 10K | 45:58 | 71.36 | 10km |
26 Sep | Cathedral to castle 10mile SB | 1:17:21 | 69.64 | 10mi |
29 Aug | Severn Bridge 10k & half marathon | 45:02 | 72.17 | 10km |
31 Jul | Dudley parkrun SB | 23:15 | 68.12 | 5km |
31 May | VIRTUAL 2021 Vitality London 10,000 SB | 42:59 | 75.62 | 10km |
2020 | Result | WAVA | Distance | |
24 Oct | Vitality London 10,000 - VIRTUAL | 44:51 | 72.47 | 10km |
4 Oct | Virtual London Marathon SB | 3:58:10 | 62.49 | 26.2mi |
30 Aug | Severn Bridge 10k SB | 43:08 | 74.67 | 10km |
1 Mar | Action Heart 5 SB | 37:41 | 68.34 | 5mi |
22 Feb | Walsall Arboretum parkrun SB | 21:30 | 73.06 | 5km |
2 Feb | Stourbridge Stagger SB | 1:42:16 | 51.70 | 10mi |
1 Feb | Dudley parkrun | 25:44 | 61.04 | 5km |
2019 | Result | WAVA | Distance | |
15 Dec | Wolverhampton & Bilston AC Turkey Trot SB | 36:00 | 71.54 | 5mi |
8 Dec | Sneyd Striders Pudding Run SB | 1:13:40 | 71.77 | 10mi |
24 Nov | The Action Heart "Tuff-Un" SB | 51:16 | 60.66 | 6mi |
20 Oct | Almost 8 PB | 35:05 | 72.98 | 8km |
21 Sep | Walsall Arboretum parkrun | 28:12 | 55.71 | 5km |
21 Sep | Midlands Men's 6-Stage Road Relays | 25:35 | 71.84 | 5.85km |
7 Sep | Walsall Arboretum parkrun | 31:03 | 50.19 | 5km |
6 Sep | Black Country Magic Mile PB | 6:05 | 73.89 | 1mi |
1 Sep | Spitfire 10K SB | 43:34 | 73.27 | 10km |
25 Aug | Severn Bridge Half Marathon SB | 1:52:35 | 61.61 | 13.1mi |
10 Aug | Wolverhampton parkrun SB | 22:18 | 69.88 | 5km |
14 Jul | Much Wenlock Olympian Road Race PB | 53:18 | 68.03 | 7mi |
30 Jun | Black Country Run 10k | 45:33 | 70.08 | 10km |
19 May | Cobra Run2theSun 10k | 49:19 | 64.73 | 10km |
28 Apr | Shakespeare Marathon SB | 4:23:20 | 55.47 | 26.2mi |
23 Mar | Midlands Men's 12-Stage Road Relays - Short Leg | 20:47 | 76.26 | 3.16mi |
2 Mar | Rhayader Round the Lakes PB | 2:39:33 | 63.42 | 30km |
3 Feb | Stourbridge Stagger | 1:19:51 | 65.61 | 10mi |
2018 | Result | WAVA | Distance | |
7 Oct | The sheepwalks shocker | 46:44 | 68.31 | 10km |
22 Sep | Midlands Men's 6-Stage Road Relays | 24:38 | 74.01 | 5.85km |
26 Aug | Severn Bridge Half Marathon PB | 1:36:18 | 71.37 | 13.1mi |
22 Jun | Blakedown Bolt | 47:05 | 67.20 | 10km |
28 May | Vitality London 10,000 PB | 42:19 | 74.77 | 10km |
20 May | Cobra Classic 10K | 47:14 | 66.99 | 10km |
13 May | Shakespeare Marathon | 3:58:06 | 60.79 | 26.2mi |
28 Apr | Dudley parkrun | 22:58 | 67.31 | 5km |
18 Apr | Lilleshall Sexarathon 5 miles | 36:08 | 70.05 | 5mi |
15 Apr | Brighton Marathon SB | 3:46:27 | 63.91 | 26.2mi |
8 Apr | Action Heart 5 Mile Heartrun SB | 35:51 | 70.61 | 5mi |
25 Mar | Ironbridge Half Marathon | 1:44:36 | 65.70 | 13.1mi |
24 Feb | Wolverhampton parkrun SB | 21:27 | 72.07 | 5km |
4 Feb | Stourbridge Stagger SB | 1:26:55 | 59.73 | 10mi |
1 Jan | DK New Years Day Handicap PB | 28:19 | 73.30 | 4.1mi |
2017 | Result | WAVA | Distance | |
15 Oct | Great Birmingham Run | 1:53:59 | 60.30 | 13.1mi |
24 Sep | Stafford 10K SB | 43:44 | 72.35 | 10km |
3 Sep | Little Aston 5 PB | 34:59 | 71.74 | 5mi |
27 Aug | Severn Bridge Half Marathon | 1:46:40 | 63.85 | 13.1mi |
19 Aug | Dudley parkrun | 24:27 | 62.72 | 5km |
5 Aug | Stourbridge Stumble 10k | 48:35 | 64.55 | 10km |
25 Jun | Shifnal Half Marathon | 1:45:48 | 64.38 | 13.1mi |
11 Jun | Two Castles Run | 46:25 | 67.56 | 10km |
14 May | The Wenlock Olympian Society Half Marathon | 1:54:45 | 59.35 | 13.1mi |
7 May | Shakespeare Marathon PB | 3:42:22 | 64.50 | 26.2mi |
22 Apr | Wolverhampton parkrun PB | 20:18 | 75.55 | 5km |
8 Apr | Dudley parkrun | 22:41 | 67.61 | 5km |
25 Mar | Dudley parkrun | 26:06 | 58.76 | 5km |
19 Mar | Stafford Half Marathon SB | 1:37:59 | 69.51 | 13.1mi |
18 Mar | Dudley parkrun | 23:36 | 64.98 | 5km |
5 Mar | Action Heart 5 Mile Heartrun | 39:00 | 64.35 | 5mi |
4 Mar | Dudley parkrun | 24:26 | 62.77 | 5km |
18 Feb | Dudley parkrun | 23:53 | 64.21 | 5km |
21 Jan | Dudley parkrun | 24:39 | 62.21 | 5km |
7 Jan | Dudley parkrun | 23:56 | 64.08 | 5km |
2016 | Result | WAVA | Distance | |
16 Oct | Palma de Mallorca Marathon SB | 4:06:25 | 58.21 | 26.2mi |
2 Oct | The sheepwalks shocker | 53:13 | 58.93 | 10km |
25 Sep | Stafford 10k SB | 45:13 | 69.36 | 10km |
28 Aug | Severn Bridge Half Marathon | 1:51:57 | 60.29 | 13.1mi |
6 Aug | Stourbridge Stumble 10k | 49:55 | 62.28 | 10km |
9 Jul | Timberhonger 10K | 47:23 | 65.61 | 10km |
15 May | The Wenlock Olympian Society Half Marathon | 1:56:04 | 58.15 | 13.1mi |
8 May | Crowle Gunpowder Plot 10k | 47:57 | 64.83 | 10km |
30 Apr | Wolverhampton parkrun SB | 20:51 | 72.98 | 5km |
24 Apr | Shakespeare Half Marathon | 1:41:49 | 66.29 | 13.1mi |
2 Apr | Wolverhampton parkrun | 21:05 | 72.17 | 5km |
20 Mar | Stafford Half Marathon SB | 1:40:35 | 67.10 | 13.1mi |
13 Feb | Wolverhampton parkrun | 21:48 | 69.80 | 5km |
7 Feb | Stourbridge Stagger SB | 1:38:46 | 51.63 | 10mi |
10 Jan | Walt Disney World Marathon | 5:42:31 | 41.50 | 26.2mi |
9 Jan | Walt Disney World Half Marathon | 3:23:08 | 33.23 | 13.1mi |
8 Jan | Walt Disney World 10k | 1:41:26 | 30.65 | 10km |
7 Jan | Walt Disney World 5k | 1:01:40 | 24.67 | 5km |
2015 | Result | WAVA | Distance | |
18 Oct | Palma de Mallorca Marathon | 4:18:37 | 54.96 | 26.2mi |
30 Aug | Severn Bridge Half Marathon SB | 1:43:46 | 64.46 | 13.1mi |
8 Aug | Stourbridge Stumble SB | 49:49 | 61.86 | 10km |
19 Jun | Blakedown Bolt | 50:24 | 61.15 | 10km |
17 May | The Wenlock Olympian Society Half Marathon | 1:59:00 | 56.21 | 13.1mi |
26 Apr | London Marathon SB | 3:49:28 | 61.39 | 26.2mi |
22 Mar | Stafford Half Marathon | 1:53:22 | 59.00 | 13.1mi |
7 Feb | Wolverhampton parkrun SB | 22:40 | 66.60 | 5km |
1 Feb | Stourbridge Stagger SB | 1:30:18 | 55.98 | 10mi |
2014 | Result | WAVA | Distance | |
19 Oct | TUI Marathon Palma de Mallorca SB | 4:23:24 | 53.48 | 26.2mi |
7 Sep | Salford 10k SB | 45:14 | 67.56 | 10km |
24 Aug | Severn Bridge Half Marathon SB | 1:41:56 | 65.04 | 13.1mi |
9 Aug | Stourbridge Stumble | 49:00 | 62.36 | 10km |
12 Jul | Timberhonger 10K | 47:55 | 63.77 | 10km |
11 Jun | The Gavin Tipper 5 K SB | 21:37 | 69.30 | 5km |
18 May | The Wenlock Olympian Society Half Marathon | 2:03:46 | 53.57 | 13.1mi |
11 May | Market Drayton 10K | 47:22 | 64.51 | 10km |
27 Apr | Shakespeare Half Marathon | 1:46:34 | 62.21 | 13.1mi |
16 Mar | Stafford Half Marathon | 1:47:26 | 61.71 | 13.1mi |
2 Feb | Stourbridge Stagger SB | 1:46:45 | 46.93 | 10mi |
5 Jan | The Blymhill 10K | 58:08 | 52.56 | 10km |
1 Jan | DK New Years Day Handicap SB | 30:43 | 65.33 | 4.1mi |
2013 | Result | WAVA | Distance | |
20 Oct | Great Birmingham Run | 1:46:29 | 62.26 | 13.1mi |
13 Oct | Pattingham Bells Run SB | 1:01:22 | 56.54 | 7mi |
5 Oct | Disney's Tower of Terror 10 SB | 1:27:38 | 57.17 | 10mi |
29 Sep | Upton Bishop Big Dipper PB | 45:08 | 61.02 | 5.6mi |
15 Sep | Lake Vyrnwy Half Marathon | 1:47:40 | 61.58 | 13.1mi |
8 Sep | Salford 10k SB | 46:30 | 65.16 | 10km |
10 Aug | Stourbridge Stumble | 51:47 | 58.51 | 10km |
7 Jul | Over the Edge half marathon | 2:26:20 | 44.91 | 13.1mi |
29 Jun | Timberhonger 10K | 47:36 | 63.65 | 10km |
21 Jun | Blakedown Bolt | 51:52 | 58.41 | 10km |
9 Jun | Two Castles Run | 48:16 | 62.77 | 10km |
6 Jun | The Gavin Tipper 5 K SB | 21:25 | 69.41 | 5km |
28 Apr | Derby 10k | 48:52 | 62.00 | 10km |
17 Mar | Stafford Half Marathon SB | 1:45:17 | 62.42 | 13.1mi |
10 Feb | The 17th Wyre Forest Multi-Terrain 8 PB | 1:09:22 | 60.77 | 8.5mi |
3 Feb | Stourbridge Stagger | 1:34:25 | 52.60 | 10mi |
20 Jan | The Blymhill 10K | 52:54 | 57.27 | 10km |
2012 | Result | WAVA | Distance | |
18 Nov | Croome Capability Canter PB | 56:59 | 55.62 | 6.5mi |
21 Oct | TUI Marathon Palma de Mallorca SB | 4:06:52 | 56.06 | 26.2mi |
9 Sep | Lake Vyrnwy Half Marathon | 1:44:23 | 62.42 | 13.1mi |
15 Jul | Wenlock Olympian 7 Mile Road Race | 54:08 | 63.00 | 7mi |
8 Jul | Over the Edge half marathon | 2:23:43 | 45.33 | 13.1mi |
7 Jul | Timberhonger 10K | 47:25 | 63.36 | 10km |
24 Jun | ASICS Arden 9 Mile Road Race PB | 1:08:29 | 64.61 | 9mi |
17 Jun | Aldridge 10k | 45:18 | 66.32 | 10km |
13 May | Crowle Gunpowder Plot 10k | 44:58 | 66.81 | 10km |
2 May | DK 10K | 44:26 | 67.61 | 10km |
29 Apr | Shakespeare Half Marathon | 1:47:21 | 60.69 | 13.1mi |
1 Apr | Derby 10k SB | 44:23 | 67.69 | 10km |
31 Mar | Hampton Ferry Charity Race SB | 21:47 | 67.72 | 5km |
25 Mar | Stafford Half Marathon SB | 1:43:51 | 62.74 | 13.1mi |
5 Feb | Stourbridge Stagger 10 SB | 1:33:59 | 52.40 | 10mi |
22 Jan | The Blymhill 10K | 50:49 | 59.12 | 10km |
2011 | Result | WAVA | Distance | |
18 Dec | Telford 10k | 45:21 | 66.25 | 10km |
4 Dec | Wolverhampton & Bilston A.C. Turkey Trot SB | 36:30 | 65.95 | 5mi |
20 Nov | Suicide Six SB | 49:53 | 58.15 | 6mi |
30 Sep | Disney wine & dine half marathon | 1:46:00 | 61.46 | 13.1mi |
4 Sep | Wolverhampton Half Marathon | 1:46:16 | 60.78 | 13.1mi |
13 Aug | Stourbridge Stumble 10K | 48:36 | 61.30 | 10km |
31 Jul | Enville 10k SB | 54:36 | 54.44 | 6.2mi |
10 Jul | Midsummer 6 | 46:50 | 63.61 | 10km |
18 Jun | Timberhonger 10k | 46:28 | 64.11 | 10km |
8 May | Shakespeare Marathon SB | 3:48:46 | 59.46 | 26.2mi |
4 May | Dick Blackburn DK10k road race | 45:35 | 65.36 | 10km |
25 Apr | Wombourne Easter Monday 10 PB | 1:13:21 | 66.56 | 10mi |
3 Apr | Derby 10k SB | 44:31 | 66.92 | 10km |
26 Mar | Hampton Ferry Charity Race SB | 21:34 | 67.89 | 5km |
13 Mar | Ironbridge Half Marathon SB | 1:45:26 | 61.26 | 13.1mi |
6 Feb | Stourbridge Stagger 10 | 1:28:22 | 55.25 | 10mi |
9 Jan | Blymhill 10K | 52:21 | 56.91 | 10km |
2010 | Result | WAVA | Distance | |
19 Dec | Telford 10k POSTPONED to 23rd Jan | 45:18 | 65.76 | 10km |
21 Nov | Suicide Six(ish) SB | 50:52 | 56.55 | 6mi |
17 Oct | TUI Marathon Palma de Mallorca SB | 4:27:18 | 50.89 | 26.2mi |
26 Sep | Kinver Rotary 10K | 51:20 | 58.03 | 10km |
12 Sep | Lake Vyrnwy Half Marathon | 1:49:52 | 58.29 | 13.1mi |
20 Jun | Wombourne Half Marathon | 1:36:02 | 64.02 | 12.6mi |
6 Jun | Leicester Monkey Marrow Run 5k & 10k SB | 44:38 | 66.19 | 10km |
23 May | Wombourne Spring Classic | 49:24 | 59.81 | 10km |
5 May | DK 10K | 45:06 | 65.51 | 10km |
27 Mar | Hampton Ferry Charity Race SB | 21:46 | 66.76 | 5km |
21 Mar | Stafford Half Marathon SB | 1:45:16 | 60.83 | 13.1mi |
7 Feb | Stourbridge Stagger | 1:25:03 | 56.92 | 10mi |
2009 | Result | WAVA | Distance | |
20 Dec | Telford 10k | 44:52 | 65.85 | 10km |
29 Nov | XXVI Firenze Marathon SB | 3:45:58 | 59.68 | 26.2mi |
15 Nov | Suicide Six(ish) PB | 49:52 | 57.21 | 6mi |
18 Oct | Bells of Pattingham SB | 57:21 | 58.48 | 7mi |
11 Oct | Birmingham Half Marathon | 1:49:41 | 58.38 | 13.1mi |
4 Oct | Badger Bite PB | 29:29 | 59.14 | 6km |
27 Sep | Kinver Rotary 10k | 48:00 | 61.55 | 10km |
2 Aug | Tenbury 10k | 47:35 | 61.59 | 10km |
28 Jun | Wombourne Spring Classic | 45:35 | 64.29 | 10km |
13 Jun | Stourbridge Stumble | 47:43 | 61.41 | 10km |
10 May | Cobra Classic | 46:59 | 62.37 | 10km |
6 May | DK 10K SB | 44:27 | 65.93 | 10km |
26 Apr | Shakespeare Marathon | 3:56:37 | 56.51 | 26.2mi |
15 Mar | Stafford Half Marathon SB | 1:39:22 | 63.90 | 13.1mi |
8 Feb | Stourbridge Stagger SB | 1:24:57 | 56.51 | 10mi |
2008 | Result | WAVA | Distance | |
16 Nov | Suicide Six(ish) SB | 50:12 | 56.37 | 6mi |
26 Oct | Birmingham Half Marathon SB | 1:45:52 | 59.98 | 13.1mi |
28 Sep | KINVER ROTARY 10k PB | 48:13 | 60.64 | 6.2mi |
24 Aug | Moulton 10K SB | 48:22 | 60.09 | 10km |
3 Aug | Tenbury 10k | 50:33 | 57.50 | 10km |
14 Jun | Stourbridge Stumble | 48:54 | 59.44 | 10km |
8 Jun | Two Castles Run | 48:34 | 59.85 | 10km |
7 May | DK 10k | 49:33 | 58.66 | 10km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2023 | 101 | 20 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 121 |
2022 | 102 | 78 | 85 | 25 | 0 | 9 | 63 | 72 | 30 | 75 | 82 | 25 | 648 |
2021 | 169 | 81 | 86 | 91 | 100 | 56 | 78 | 57 | 37 | 54 | 32 | 18 | 859 |
2020 | 89 | 169 | 55 | 62 | 103 | 125 | 158 | 91 | 33 | 56 | 48 | 59 | 1047 |
2019 | 104 | 73 | 118 | 85 | 45 | 46 | 20 | 86 | 59 | 33 | 61 | 45 | 774 |
2018 | 133 | 104 | 162 | 111 | 155 | 187 | 75 | 87 | 114 | 41 | 51 | 82 | 1301 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 68 | 19 | 0 | 0 | 0 | 97 |
2017 | 91 | 139 | 188 | 175 | 54 | 45 | 80 | 103 | 48 | 36 | 46 | 57 | 1063 |
2016 | 79 | 58 | 70 | 83 | 62 | 42 | 37 | 88 | 120 | 72 | 13 | 28 | 751 |
2015 | 126 | 137 | 72 | 118 | 65 | 59 | 65 | 106 | 117 | 98 | 101 | 139 | 1202 |
2014 | 67 | 59 | 88 | 93 | 62 | 61 | 92 | 151 | 96 | 74 | 27 | 56 | 926 |
2013 | 57 | 41 | 56 | 54 | 67 | 94 | 49 | 54 | 64 | 49 | 28 | 57 | 670 |
2012 | 88 | 63 | 98 | 105 | 65 | 59 | 48 | 44 | 106 | 86 | 35 | 53 | 851 |
2011 | 92 | 88 | 121 | 121 | 78 | 71 | 47 | 90 | 86 | 62 | 65 | 80 | 1001 |
2010 | 55 | 35 | 76 | 50 | 64 | 60 | 0 | 40 | 80 | 80 | 38 | 22 | 600 |
2009 | 18 | 57 | 120 | 89 | 54 | 50 | 54 | 84 | 36 | 95 | 100 | 44 | 801 |
2009 | 0 | 18 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 18 |
Fri 13th Jan
Jan 13
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Sat 14th Jan
Jan 14
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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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10min warm 4x 5min quick (hills) 2min recover cool dn
=== 1) 1m - 9:29(9:29/m) 127/142bpm [1204b/mi] 117cal 6.33/6.76mph 2) 0.06m - 31(8:37/m) 136/139bpm [1171b/mi] 6cal 6.97/6.89mph 3) 0.61m - 5:00(8:10/m) 149/159bpm [1217b/mi] 75cal 7.34/8.41mph 4) 0.25m - 2:00(8:00/m) 152/166bpm [1216b/mi] 26cal 7.5/8.12mph 5) 0.66m - 5:00(7:36/m) 146/153bpm [1109b/mi] 66cal 7.9/8.87mph 6) 0.22m - 2:00(9:10/m) 143/149bpm [1312b/mi] 25cal 6.54/8.54mph 7) 0.63m - 5:00(7:58/m) 149/158bpm [1186b/mi] 71cal 7.54/8.25mph 8) 0.25m - 2:00(8:08/m) 145/147bpm [1178b/mi] 25cal 7.38/8.2mph 9) 0.61m - 5:00(8:09/m) 144/150bpm [1175b/mi] 76cal 7.36/8.93mph 10) 0.23m - 2:00(8:47/m) 139/144bpm [1221b/mi] 25cal 6.83/9.06mph 11) 1m - 8:19(8:19/m) 142/149bpm [1182b/mi] 102cal 7.21/7.51mph 12) 0.85m - 7:26(8:45/m) 146/149bpm [1278b/mi] 92cal 6.85/7.37mph ![]() |
Split Summary
=== 1) 1m - 9:10(9:10/m) 141/150bpm [1292b/mi] 110cal 6.55/7.03mph 2) 1m - 8:30(8:30/m) 149/156bpm [1266b/mi] 113cal 7.06/7.47mph 3) 1m - 8:18(8:18/m) 149/157bpm [1236b/mi] 111cal 7.23/7.81mph 4) 1m - 8:15(8:15/m) 152/155bpm [1253b/mi] 110cal 7.28/7.58mph 5) 1m - 8:17(8:17/m) 154/164bpm [1274b/mi] 112cal 7.25/7.51mph 6) 1m - 8:18(8:18/m) 156/160bpm [1294b/mi] 112cal 7.23/7.64mph 7) 1m - 8:27(8:27/m) 154/158bpm [1301b/mi] 113cal 7.1/7.43mph 8) 1m - 8:19(8:19/m) 156/158bpm [1296b/mi] 112cal 7.22/7.81mph 9) 1m - 8:18(8:18/m) 156/161bpm [1295b/mi] 111cal 7.23/7.64mph 10) 1m - 8:23(8:23/m) 156/161bpm [1307b/mi] 109cal 7.16/7.53mph 11) 0.71m - 5:48(8:08/m) 157/160bpm [1278b/mi] 75cal 7.37/7.76mph 12) 0.3m - 2:35(8:41/m) 158/161bpm [1372b/mi] 34cal 6.91/7.06mph ![]() |
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10min warm up 5x 5min threshold 90sec recovery cool dn
=== 1) 1m - 9:34(9:34/m) 137/147bpm [1310b/mi] 115cal 6.27/6.93mph 2) 0.05m - 26(8:01/m) 145/147bpm [1163b/mi] 7cal 7.48/7.31mph 3) 0.71m - 5:00(7:01/m) 158/165bpm [1108b/mi] 78cal 8.56/9.18mph 4) 0.14m - 1:30(10:26/m) 150/162bpm [1565b/mi] 16cal 5.75/8.52mph 5) 0.72m - 5:00(6:56/m) 160/169bpm [1111b/mi] 73cal 8.64/9.06mph 6) 0.12m - 1:30(12:22/m) 150/166bpm [1856b/mi] 18cal 4.85/8.68mph 7) 0.72m - 5:00(6:56/m) 160/166bpm [1111b/mi] 73cal 8.64/8.89mph 8) 0.12m - 1:30(12:34/m) 153/165bpm [1922b/mi] 16cal 4.78/8.7mph 9) 0.73m - 5:00(6:50/m) 161/169bpm [1099b/mi] 77cal 8.79/9.33mph 10) 0.1m - 1:30(15:18/m) 152/162bpm [2326b/mi] 15cal 3.92/8.62mph 11) 0.72m - 5:00(6:56/m) 160/166bpm [1110b/mi] 74cal 8.65/8.95mph 12) 0.12m - 1:30(12:46/m) 153/170bpm [1953b/mi] 14cal 4.7/8.75mph 13) 0.25m - 2:32(10:12/m) 147/155bpm [1499b/mi] 29cal 5.89/6.24mph 14) 0m - 6(19:26/m) 146/147bpm [2837b/mi] 1cal 3.09/5.89mph ![]() |
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Fri 20th Jan
Jan 20
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Sat 21st Jan
Jan 21
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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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10min warm 2x 10min threshold 2min recover & cool dn
=== 1) 1m - 8:59(8:59/m) 139/151bpm [1250b/mi] 111cal 6.68/7.01mph 2) 0.12m - 1:01(8:32/m) 147/150bpm [1255b/mi] 14cal 7.03/7.33mph 3) 1m - 7:18(7:18/m) 156/169bpm [1139b/mi] 107cal 8.22/8.72mph 4) 0.39m - 2:42(7:01/m) 158/163bpm [1108b/mi] 39cal 8.56/9.08mph 5) 0.19m - 2:00(10:40/m) 150/169bpm [1601b/mi] 23cal 5.62/9.04mph 6) 1m - 6:59(6:59/m) 154/162bpm [1074b/mi] 105cal 8.6/9.04mph 7) 0.43m - 3:01(6:58/m) 162/167bpm [1128b/mi] 47cal 8.62/9.35mph 8) 0.19m - 2:00(10:30/m) 150/166bpm [1575b/mi] 21cal 5.71/8.52mph 9) 0.69m - 6:02(8:47/m) 144/150bpm [1264b/mi] 72cal 6.83/7.18mph ![]() |
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Gel @ 4m HR ZONE 2 easy pace
=== 1) 1m - 9:27(9:27/m) 132/145bpm [1247b/mi] 111cal 6.35/6.78mph 2) 1m - 8:57(8:57/m) 134/143bpm [1200b/mi] 107cal 6.7/7.12mph 3) 1m - 8:49(8:49/m) 137/141bpm [1207b/mi] 106cal 6.81/7.37mph 4) 1m - 8:54(8:54/m) 139/145bpm [1237b/mi] 108cal 6.74/7.16mph 5) 1m - 8:51(8:51/m) 141/150bpm [1248b/mi] 107cal 6.78/7.01mph 6) 1m - 8:45(8:45/m) 142/148bpm [1243b/mi] 107cal 6.86/7.31mph 7) 1m - 8:44(8:44/m) 142/148bpm [1239b/mi] 105cal 6.87/7.18mph 8) 1m - 8:45(8:45/m) 142/148bpm [1243b/mi] 104cal 6.85/7.1mph 9) 1m - 8:36(8:36/m) 143/149bpm [1229b/mi] 104cal 6.98/7.45mph 10) 1m - 8:34(8:34/m) 144/150bpm [1233b/mi] 103cal 7.01/7.51mph 11) 1m - 8:32(8:32/m) 145/150bpm [1236b/mi] 104cal 7.04/7.47mph 12) 0.94m - 8:07(8:38/m) 144/150bpm [1242b/mi] 98cal 6.96/7.22mph 13) 1m - 8:55(8:55/m) 143/150bpm [1275b/mi] 107cal 6.73/7.22mph 14) 0.22m - 2:06(9:40/m) 140/145bpm [1354b/mi] 27cal 6.21/6.76mph ![]() |
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Split Summary
=== 1) 0m - 40:08(0/m) 114/146bpm [INFb/mi] 308cal ![]() |
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Fri 27th Jan
Jan 27
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Sat 28th Jan
Jan 28
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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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10min warm 3x10min HMara pace 2min recover cool dn
=== 1) 1m - 9:30(9:30/m) 133/149bpm [1265b/mi] 109cal 6.31/7.1mph 2) 0.05m - 30(9:09/m) 136/139bpm [1244b/mi] 7cal 6.56/6.97mph 3) 1m - 7:17(7:17/m) 145/160bpm [1056b/mi] 101cal 8.24/8.41mph 4) 0.37m - 2:43(7:22/m) 154/161bpm [1135b/mi] 42cal 8.14/8.33mph 5) 0.17m - 2:00(11:54/m) 144/155bpm [1715b/mi] 21cal 5.04/8.33mph 6) 1m - 7:06(7:06/m) 140/150bpm [993b/mi] 103cal 8.46/9.2mph 7) 0.4m - 2:54(7:11/m) 140/145bpm [1005b/mi] 41cal 8.36/8.6mph 8) 0.15m - 2:00(13:16/m) 124/143bpm [1644b/mi] 17cal 4.53/8.12mph 9) 1m - 7:04(7:04/m) 142/151bpm [1004b/mi] 107cal 8.49/9.37mph 10) 0.41m - 2:56(7:05/m) 144/152bpm [1021b/mi] 44cal 8.46/8.95mph 11) 0.17m - 2:00(11:33/m) 140/147bpm [1617b/mi] 19cal 5.19/8.54mph 12) 0.28m - 3:03(10:45/m) 138/150bpm [1483b/mi] 31cal 5.58/6.82mph ![]() |
jelly at start and gel at mile 2
=== 1) 1m - 8:59(8:59/m) 141/155bpm [1266b/mi] 112cal 6.68/7.66mph 2) 1m - 8:44(8:44/m) 146/152bpm [1274b/mi] 112cal 6.87/7.33mph 3) 1m - 9:04(9:04/m) 147/157bpm [1334b/mi] 120cal 6.61/8.31mph 4) 1m - 9:03(9:03/m) 143/153bpm [1295b/mi] 114cal 6.63/7.49mph 5) 1m - 8:47(8:47/m) 146/153bpm [1283b/mi] 105cal 6.83/7.37mph 6) 1m - 8:37(8:37/m) 143/153bpm [1233b/mi] 112cal 6.96/7.33mph 7) 0.02m - 10(9:07/m) 144/144bpm [1313b/mi] 2cal 6.58/6.68mph ![]()
dudley
=== 1) 1m - 7:19(7:19/m) 141/155bpm [1032b/mi] 104cal 8.2/9.31mph 2) 1m - 7:26(7:26/m) 152/164bpm [1130b/mi] 108cal 8.07/8.95mph 3) 1m - 7:13(7:13/m) 156/166bpm [1127b/mi] 107cal 8.31/9.41mph 4) 0.14m - 52(6:06/m) 164/168bpm [999b/mi] 14cal 9.85/10.62mph ![]()
Split Summary
=== 1) 1m - 9:03(9:03/m) 133/147bpm [1203b/mi] 116cal 6.63/7.49mph 2) 1m - 8:31(8:31/m) 145/156bpm [1236b/mi] 111cal 7.04/8.52mph 3) 1m - 8:45(8:45/m) 144/153bpm [1260b/mi] 117cal 6.86/7.47mph 4) 1m - 8:37(8:37/m) 147/159bpm [1266b/mi] 115cal 6.96/7.51mph 5) 0.12m - 1:07(9:04/m) 145/149bpm [1315b/mi] 14cal 6.61/7.37mph ![]() |
Split Summary
=== 1) 1m - 9:45(9:45/m) 135/145bpm [1316b/mi] 117cal 6.16/6.76mph 2) 1m - 9:27(9:27/m) 142/148bpm [1343b/mi] 121cal 6.34/6.64mph 3) 1m - 9:05(9:05/m) 136/147bpm [1236b/mi] 106cal 6.6/7.37mph 4) 1m - 9:29(9:29/m) 136/145bpm [1289b/mi] 114cal 6.33/7.1mph 5) 1m - 9:19(9:19/m) 132/141bpm [1231b/mi] 100cal 6.43/6.85mph 6) 1m - 9:17(9:17/m) 137/144bpm [1272b/mi] 108cal 6.46/7.18mph 7) 0.01m - 4(10:14/m) 134/134bpm [1372b/mi] 5.86/5.09mph ![]() |
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10min warm 5x 6min HM pace 90sec recover cool dn
=== 1) 1m - 8:49(8:49/m) 136/149bpm [1198b/mi] 106cal 6.81/7.28mph 2) 0.14m - 1:11(8:19/m) 146/151bpm [1215b/mi] 15cal 7.21/7.35mph 3) 0.83m - 6:00(7:13/m) 149/155bpm [1076b/mi] 89cal 8.31/8.64mph 4) 0.13m - 1:30(11:16/m) 142/151bpm [1599b/mi] 15cal 5.33/8.1mph 5) 0.86m - 6:00(7:00/m) 148/160bpm [1036b/mi] 91cal 8.57/8.87mph 6) 0.12m - 1:30(12:06/m) 142/155bpm [1717b/mi] 14cal 4.96/8.62mph 7) 0.85m - 6:00(7:05/m) 150/158bpm [1063b/mi] 92cal 8.47/8.85mph 8) 0.12m - 1:30(12:18/m) 144/153bpm [1772b/mi] 13cal 4.88/8.41mph 9) 0.85m - 6:00(7:05/m) 150/156bpm [1063b/mi] 92cal 8.46/8.68mph 10) 0.09m - 1:30(16:10/m) 141/154bpm [2280b/mi] 12cal 3.71/8.54mph 11) 0.88m - 6:00(6:50/m) 148/162bpm [1011b/mi] 92cal 8.78/9.41mph 12) 0.12m - 1:30(12:26/m) 144/161bpm [1790b/mi] 13cal 4.83/8.64mph 13) 0.1m - 1:31(15:07/m) 121/135bpm [1828b/mi] 12cal 3.97/6.53mph ![]() |
Split Summary
=== 1) 0m - 40:07(0/m) 118/144bpm [INFb/mi] 344cal ![]() |
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Fri 3rd Feb
Feb 3
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Sat 4th Feb
Feb 4
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Sun 5th Feb
Feb 5
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Mon 6th Feb
Feb 6
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Tue 7th Feb
Feb 7
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Wed 8th Feb
Feb 8
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Thu 9th Feb
Feb 9
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10min warm 6x 5min threshold pace 1min rest cool dn. found it hard to get into HR zone 4
=== 1) 1m - 8:50(8:50/m) 135/150bpm [1193b/mi] 108cal 6.79/7.49mph 2) 0.14m - 1:10(8:31/m) 143/145bpm [1217b/mi] 15cal 7.05/7.2mph 3) 0.75m - 5:00(6:39/m) 152/163bpm [1011b/mi] 77cal 9.02/9.73mph 4) 0.07m - 1:00(14:32/m) 152/160bpm [2209b/mi] 10cal 4.13/9.08mph 5) 0.75m - 5:00(6:37/m) 148/163bpm [980b/mi] 75cal 9.06/9.27mph 6) 0.06m - 1:00(17:42/m) 150/161bpm [2655b/mi] 10cal 3.39/9.1mph 7) 0.75m - 5:00(6:41/m) 149/162bpm [995b/mi] 74cal 8.98/10.02mph 8) 0.07m - 1:00(15:15/m) 147/155bpm [2241b/mi] 10cal 3.93/8.6mph 9) 0.7m - 5:00(7:06/m) 153/166bpm [1085b/mi] 71cal 8.46/9.12mph 10) 0.07m - 1:00(14:48/m) 153/158bpm [2264b/mi] 9cal 4.06/8.91mph 11) 0.7m - 5:00(7:06/m) 158/161bpm [1123b/mi] 75cal 8.44/9.04mph 12) 0.06m - 1:00(15:45/m) 152/157bpm [2393b/mi] 11cal 3.81/9.1mph 13) 0.72m - 5:00(6:58/m) 160/168bpm [1114b/mi] 72cal 8.62/9.87mph 14) 0.06m - 1:00(15:54/m) 160/163bpm [2545b/mi] 9cal 3.77/8.22mph 15) 0.36m - 3:34(9:53/m) 145/164bpm [1432b/mi] 41cal 6.07/7.08mph ![]() |
Beta fuel gel at 30mins 1km loop x20
=== 1) 1m - 9:02(9:02/m) 136/154bpm [1229b/mi] 107cal 6.64/7.2mph 2) 1m - 8:36(8:36/m) 140/150bpm [1203b/mi] 107cal 6.98/7.33mph 3) 1m - 8:28(8:28/m) 136/142bpm [1153b/mi] 102cal 7.08/7.33mph 4) 1m - 8:40(8:40/m) 140/145bpm [1213b/mi] 106cal 6.93/7.45mph 5) 1m - 8:25(8:25/m) 145/149bpm [1221b/mi] 109cal 7.12/7.64mph 6) 1m - 8:30(8:30/m) 145/149bpm [1233b/mi] 107cal 7.05/7.51mph 7) 1m - 8:31(8:31/m) 144/146bpm [1226b/mi] 104cal 7.05/7.62mph 8) 1m - 8:29(8:29/m) 143/148bpm [1212b/mi] 104cal 7.08/7.41mph 9) 1m - 8:19(8:19/m) 144/146bpm [1198b/mi] 101cal 7.21/7.6mph 10) 1m - 8:05(8:05/m) 146/153bpm [1180b/mi] 102cal 7.42/8.33mph 11) 0.61m - 4:55(8:05/m) 151/153bpm [1220b/mi] 65cal 7.43/8.35mph 12) 0.11m - 1:04(9:52/m) 145/149bpm [1432b/mi] 11cal 6.08/6.89mph 13) 0.01m - 6(14:20/m) 139/141bpm [1991b/mi] 1cal 4.19/4.36mph ![]() |
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Split Summary
=== 1) 1m - 9:07(9:07/m) 143/152bpm [1303b/mi] 111cal 6.58/6.99mph 2) 1m - 8:49(8:49/m) 140/150bpm [1235b/mi] 112cal 6.8/7.22mph 3) 1m - 8:47(8:47/m) 142/148bpm [1247b/mi] 110cal 6.83/7.49mph 4) 0.37m - 3:21(9:06/m) 142/148bpm [1291b/mi] 41cal 6.6/6.87mph ![]() |
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