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Cheeky Chappy M50

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STATUS Training for Manchester 2022

Woking AC

Races
43
Miles
18969
Miles
35
Miles
1832
Miles
23
WAVA
79.58%
10k
40:25
10M
1:07:44
Half
1:24:49
Mara
2:59:18
100k
13:23:03

About Me
I got into FLM06 (my first proper marathon attempt), ran a 3.47 and used the fitness gained as a platform to greater things. plods have turned to jogs, jogs have turned to runs and runs have become PBs! 1.28 for HM and 3.19 for full mara. Slowly going for the London GFA. It's now 2022 and I'm v50 with a 2.59 mara PB from London 2021, 5 out of 6 world majors medals and a World Champs medal from London 2021. Also done 2 x Ultras. Funny what happens when we keep chipping away. Show More...

About Me

I got into FLM06 (my first proper marathon attempt), ran a 3.47 and used the fitness gained as a platform to greater things. plods have turned to jogs, jogs have turned to runs and runs have become PBs! 1.28 for HM and 3.19 for full mara. Slowly going for the London GFA. It's now 2022 and I'm v50 with a 2.59 mara PB from London 2021, 5 out of 6 world majors medals and a World Champs medal from London 2021. Also done 2 x Ultras. Funny what happens when we keep chipping away.

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Recent Training
9th Aug	General	7.4mi	1:00:33
7th Aug	Recovery Run	4.6mi	38:30
6th Aug	Long Run	21.1mi	2:56:06
4th Aug	General	6.4mi	45:18
3rd Aug	General	8.1mi	58:58

Planned Races
RunThrough Kempton Racecourse 5k, 10k & Half Marathon	13th Aug
London Marathon	2nd Oct

12 Month Benchmarks	Run
Mile	5:53
5k	19:35
5mi	31:40
10k	39:22
10mi	1:06:34
Half	1:27:24
20mi	2:18:54
Mara	3:04:17

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2022 Targets	Set your targets
Run 2000

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Followers (1)

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Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2008	2009	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022
10km	5	40:25 6:30/mi	73.71	45:06 60.64	42:37 64.58				44:03 65.45	43:02 67.54			40:25 73.71
10mi	2	1:07:44 6:46/mi	72.08									1:10:33 68.62	1:07:44 72.08
13.1mi	14	1:24:49 6:28/mi	79.58	1:38:00 60.56	1:33:33 64.17	1:30:28 66.36				1:31:43 68.65	1:28:16 71.94	1:27:59 72.78	1:26:34 74.61	1:25:33 76.16	1:25:35 76.79	1:25:05 78.62	1:24:49 79.58
26.2km	1	2:03:30 7:35/mi	64.41					2:03:30 64.41
21mi	1	2:31:28 7:13/mi	70.69											2:31:28 70.69
26.2mi	18	2:59:18 6:51/mi	79.27	3:47:10 55.02			3:25:14 62.03		3:23:40 64.56	3:19:59 66.30	3:13:57 68.94	3:09:41 71.10	3:09:55 72.25	3:05:49 74.48	3:01:47 76.13	2:59:18 79.27	3:06:24 76.25
43.4km	1	6:02:56 13:27/mi	39.25												6:02:56 39.25
100km	1	13:23:03 12:55/mi	49.90												13:23:03 49.90

Date	Planned Races			Distance
2 Oct	London Marathon Confirmed			26.2mi
13 Aug	RunThrough Kempton Racecourse 5k, 10k & Half Marathon Confirmed			13.1mi
2022		Result	WAVA	Distance
3 Apr	Manchester Marathon SB	3:06:24	76.25	26.2mi
27 Feb	Wokingham Half Marathon PB	1:24:49	79.58	13.1mi
2021		Result	WAVA	Distance
3 Oct	London Marathon PB	2:59:18	79.27	26.2mi
7 Aug	RunThrough Kempton Racecourse 5k, 10k & Half Marathon SB	1:25:05	78.62	13.1mi
2019		Result	WAVA	Distance
3 Nov	TCS New York City Marathon	3:31:35	65.99	26.2mi
13 Jul	Race to the Stones 100k PB	13:23:03	49.90	100km
30 Jun	Woking Lions Martian 21k	1:32:09	71.32	13.1mi
11 May	Dulux London Revolution Trails - marathon PB	6:02:56	39.25	43.4km
28 Apr	London Marathon SB	3:01:47	76.13	26.2mi
10 Mar	Surrey Half Marathon SB	1:25:35	76.79	13.1mi
2018		Result	WAVA	Distance
3 Nov	Thames Meander Winter Marathon	3:35:15	64.29	26.2mi
7 Oct	Bank of America Chicago Marathon SB	3:05:49	74.48	26.2mi
22 Apr	London Marathon	3:16:25	69.85	26.2mi
25 Mar	Cranleigh 21 PB	2:31:28	70.69	21mi
11 Mar	Surrey Half Marathon SB	1:25:33	76.16	13.1mi
2017		Result	WAVA	Distance
22 Oct	Abingdon Marathon SB	3:09:55	72.25	26.2mi
4 Jun	Dorking 10 PB	1:07:44	72.08	10mi
14 May	Staines 10K PB	40:25	73.71	10km
17 Apr	Boston Marathon	3:19:41	68.12	26.2mi
12 Mar	Surrey Half Marathon SB	1:26:34	74.61	13.1mi
2016		Result	WAVA	Distance
29 Oct	Beachy Head Marathon	3:56:54	57.42	26.2mi
25 Sep	Berlin Marathon SB	3:09:41	71.10	26.2mi
5 Jun	Dorking 10 SB	1:10:33	68.62	10mi
24 Apr	London Marathon	3:11:59	70.24	26.2mi
13 Mar	Surrey Half Marathon SB	1:27:59	72.78	13.1mi
2015		Result	WAVA	Distance
12 Apr	Brighton Marathon SB	3:13:57	68.94	26.2mi
14 Mar	Thames Meander Spring Marathon	3:32:16	62.99	26.2mi
8 Mar	Surrey Half Marathon SB	1:28:16	71.94	13.1mi
2014		Result	WAVA	Distance
26 Jul	Dorney Dash 10k SB	43:02	67.54	10km
6 Apr	Brighton Marathon SB	3:19:59	66.30	26.2mi
9 Mar	Surrey Half Marathon SB	1:31:43	68.65	13.1mi
2013		Result	WAVA	Distance
20 Jul	Dorney Dash 10k SB	44:03	65.45	10km
7 Apr	Paris Marathon SB	3:23:40	64.56	26.2mi
2012		Result	WAVA	Distance
28 Oct	Kilomathon London 26.2k PB	2:03:30	64.41	26.2km
2009		Result	WAVA	Distance
26 Apr	London Marathon SB	3:25:14	62.03	26.2mi
2008		Result	WAVA	Distance
21 Sep	Windsor Half Marathon	1:38:44	60.80	13.1mi
16 Mar	Fleet Half Marathon SB	1:30:28	66.36	13.1mi
2007		Result	WAVA	Distance
14 Oct	Henley Half Marathon SB	1:33:33	64.17	13.1mi
30 Jun	Dorney Dash SB	42:37	64.58	10km
11 Mar	Fleet Half Marathon	1:35:13	62.67	13.1mi
2006		Result	WAVA	Distance
3 Jun	Vertex 100 x 10k relay SB	45:06	60.64	10km
23 Apr	London Marathon SB	3:47:10	55.02	26.2mi
19 Mar	Fleet Half Marathon SB	1:38:00	60.56	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	0	0	0	0	8	0	8	0	0	0	0	0	15
2022	0	0	0	0	0	0	1.3	0	0	0	0	0	1.3
2022	202	212	182	59	124	208	148	63	0	0	0	0	1198
2021	0	0	0	0	0	0	1.1	0	0	0	0	0	1.1
2021	176	182	201	160	111	195	216	230	159	86	97	199	2012
2020	149	166	36	117	159	163	181	137	123	176	159	84	1650
2020	0	0	0	0	0	0	0	35	0	0	0	0	35
2019	0	0	0	0	0.5	4	3.2	3.6	4	0	0	0	15.4
2019	148	183	206	154	82	125	100	78	43	154	59	111	1443
2019	0	0	0	0	0	0	0	18	88	0	0	0	106
2018	185	188	194	115	105	128	197	202	147	101	114	110	1786
2018	0	0	0	0	0	46	0	0	0	0	0	0	46
2017	196	137	150	60	71	86	186	171	189	108	103	72	1527
2017	0	15	0	0	0	0	16	0	0	0	0	0	31
2016	0	0	0	0	0	8	0	0	0	0	0	0	8
2016	163	156	185	99	58	150	185	177	124	105	103	135	1640
2016	30	30	15	0	75	23	15	0	0	0	0	0	188
2015	166	152	142	82	66	66	36	72	77	100	92	76	1127
2015	0	0	0	0	209	261	174	100	0	30	15	30	819
2014	122	136	123	63	46	83	90	92	64	100	104	54	1076
2014	0	0	0	0	0	0	0	0	0	0	0	15	15
2013	133	93	143	60	45	35	36	27	54	79	87	75	864
2013	0	0	0	0	0	62	50	30	15	31	30	0	218
2012	33	17	48	27	43	41	39	10	56	104	86	100	603
2012	0	0	0	17	0	32	14	0	0	0	0	0	62
2011	50	49	42	34	39	38	17	37	18	33	30	17	404
2011	0	0	11	16	18	7	0	0	0	0	0	0	52
2010	0	0	0	2	0.5	3.5	4	2.7	3	1	1	0	17.6
2010	70	83	21	17	0	0	0	0	2	15	19	32	259
2010	0	0	26	0	16	45	45	27	75	26	0	0	260
2009	152	148	182	123	102	102	104	100	100	101	44	49	1306
2008	92	124	90	77	95	92	93	54	99	44	64	81	1003
2007	88	95	64	99	77	63	86	92	90	88	96	90	1028
2006	0	0	0	0	8	12	0	0	0	0	18	5	43

Wed 13th Jul Jul 13	Thu 14th Jul Jul 14	Fri 15th Jul Jul 15	Sat 16th Jul Jul 16	Sun 17th Jul Jul 17	Mon 18th Jul Jul 18	Tue 19th Jul Jul 19
-	-	-	-	7.5mi, 3:28:43 Walk - General Split Summary === 1) 7.54m - 3:28:43(27:41/m) 83/131bpm [2298b/mi] 770cal 35/107rpm 2.17/5.43mph Add a comment	-	0.6mi, 33:22 Swim - General Split Summary === 1) 0.28m - 15:06(53:11/m) 99cal 24/31rpm 1.13/2.73mph 2) 0.28m - 15:54(55:57/m) 102cal 24/44rpm 1.07/8.52mph 3) 0.04m - 2:22(1:02:11/m) 13cal 22/32rpm 0.96/2.23mph Add a comment
Wed 20th Jul Jul 20	Thu 21st Jul Jul 21	Fri 22nd Jul Jul 22	Sat 23rd Jul Jul 23	Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26
0.7mi, 43:15 Swim - General Split Summary === 1) 0.28m - 16:43(58:49/m) 175cal 25/29rpm 1.02/8.75mph 2) 0.28m - 22:25(1:18:53/m) 271cal 24/32rpm 0.76/20.14mph 3) 0.08m - 4:08(53:38/m) 30cal 20/32rpm 1.12/4.26mph Add a comment	-	8.2mi, 1:04:55 Run - General Goldsworth 8 - Easy Hamstrings as bad as ever. Seems they need to keep running, no breaks. Split Summary === 1) 1m - 8:09(8:09/m) 141/159bpm [1149b/mi] 112cal 7.36/8.1mph 2) 1m - 7:58(7:58/m) 155/160bpm [1236b/mi] 125cal 7.53/8.72mph 3) 1m - 7:53(7:53/m) 158/165bpm [1246b/mi] 125cal 7.61/8.81mph 4) 1m - 8:04(8:04/m) 157/172bpm [1266b/mi] 122cal 7.44/8.16mph 5) 1m - 8:06(8:06/m) 159/168bpm [1287b/mi] 124cal 7.41/8.66mph 6) 1m - 7:57(7:57/m) 161/169bpm [1279b/mi] 124cal 7.55/8.1mph 7) 1m - 7:44(7:44/m) 168/184bpm [1299b/mi] 126cal 7.76/8.85mph 8) 1m - 7:31(7:31/m) 165/173bpm [1239b/mi] 119cal 7.99/8.5mph 9) 0.21m - 1:34(7:37/m) 165/169bpm [1258b/mi] 24cal 7.87/8.16mph Add a comment	15.2mi, 2:07:32 Run - Long Run Terrible. Hamstrings and glutes are not friends. Split Summary === 1) 1m - 8:30(8:30/m) 135/156bpm [1148b/mi] 107cal 7.06/8.56mph 2) 1m - 8:51(8:51/m) 152/161bpm [1344b/mi] 131cal 6.78/8.16mph 3) 1m - 8:01(8:01/m) 159/165bpm [1275b/mi] 127cal 7.48/8.04mph 4) 1m - 8:27(8:27/m) 155/164bpm [1309b/mi] 123cal 7.1/7.76mph 5) 1m - 8:28(8:28/m) 154/162bpm [1304b/mi] 119cal 7.09/8.58mph 6) 1m - 7:55(7:55/m) 158/169bpm [1251b/mi] 113cal 7.58/8.81mph 7) 1m - 8:22(8:22/m) 149/156bpm [1247b/mi] 92cal 7.17/8.66mph 8) 1m - 8:22(8:22/m) 155/168bpm [1296b/mi] 108cal 7.17/8.18mph 9) 1m - 8:16(8:16/m) 158/164bpm [1306b/mi] 116cal 7.26/7.78mph 10) 1m - 8:40(8:40/m) 156/163bpm [1351b/mi] 106cal 6.93/7.99mph 11) 1m - 8:07(8:07/m) 156/164bpm [1266b/mi] 98cal 7.39/8.64mph 12) 1m - 8:32(8:32/m) 159/166bpm [1356b/mi] 106cal 7.04/7.49mph 13) 1m - 8:21(8:21/m) 156/163bpm [1302b/mi] 89cal 7.19/7.7mph 14) 1m - 8:38(8:38/m) 154/164bpm [1330b/mi] 82cal 6.95/8.35mph 15) 1m - 8:18(8:18/m) 158/174bpm [1312b/mi] 89cal 7.23/7.95mph 16) 0.21m - 1:45(8:26/m) 163/170bpm [1375b/mi] 24cal 7.12/7.45mph Add a comment	7.1mi, 1:01:27 Run - Recovery Run Horsell Common 7 - Recovery trails Split Summary === 1) 1m - 8:44(8:44/m) 138/153bpm [1205b/mi] 114cal 6.87/8.12mph 2) 1m - 8:49(8:49/m) 153/163bpm [1349b/mi] 131cal 6.8/7.72mph 3) 1m - 8:25(8:25/m) 157/164bpm [1322b/mi] 130cal 7.12/7.91mph 4) 1m - 8:25(8:25/m) 161/174bpm [1354b/mi] 131cal 7.13/9.68mph 5) 1m - 9:02(9:02/m) 154/168bpm [1391b/mi] 119cal 6.64/8.12mph 6) 1m - 8:19(8:19/m) 153/160bpm [1272b/mi] 105cal 7.22/8.95mph 7) 1m - 8:43(8:43/m) 160/168bpm [1396b/mi] 126cal 6.88/8.22mph 8) 0.13m - 1:00(7:48/m) 162/164bpm [1263b/mi] 15cal 7.7/7.56mph Add a comment	5.3mi, 38:21 Run - General Laboured 5. Not to panic, still on the holiday comeback trail, plus did good leg strength session an hour before. Split Summary === 1) 1m - 7:43(7:43/m) 140/155bpm [1081b/mi] 103cal 7.77/9.08mph 2) 1m - 7:05(7:05/m) 154/161bpm [1092b/mi] 108cal 8.46/9.71mph 3) 1m - 7:17(7:17/m) 156/168bpm [1136b/mi] 111cal 8.24/9.71mph 4) 1m - 7:11(7:11/m) 159/165bpm [1141b/mi] 110cal 8.36/9.06mph 5) 1m - 6:52(6:52/m) 157/164bpm [1078b/mi] 102cal 8.74/10.16mph 6) 0.3m - 2:13(7:16/m) 160/168bpm [1163b/mi] 33cal 8.25/9.04mph Add a comment	7.5mi, 55:44 Run - Intervals WAC: 4 x 1 mile reps at 6.2x pace (60 sec recs) Split Summary === 1) 1m - 8:04(8:04/m) 129/140bpm [1041b/mi] 92cal 7.44/8.52mph 2) 1m - 7:51(7:51/m) 146/159bpm [1146b/mi] 110cal 7.64/8.25mph 3) 1m - 7:42(7:42/m) 144/161bpm [1108b/mi] 96cal 7.8/8.37mph 4) 0.38m - 3:09(8:11/m) 128/136bpm [1047b/mi] 27cal 7.33/8.06mph 5) 1m - 6:26(6:28/m) 125/135bpm [808b/mi] 53cal 9.28/10.52mph 6) 0.04m - 1:02(25:44/m) 124/133bpm [3191b/mi] 6cal 2.33/9.96mph 7) 0.99m - 6:26(6:31/m) 137/147bpm [894b/mi] 70cal 9.2/11mph 8) 0.03m - 1:01(30:25/m) 135/146bpm [4107b/mi] 10cal 1.97/9.79mph 9) 0.99m - 6:28(6:34/m) 139/151bpm [913b/mi] 70cal 9.14/10.58mph 10) 0.02m - 54(46:56/m) 125/139bpm [5867b/mi] 5cal 1.28/9.85mph 11) 1m - 6:30(6:30/m) 137/149bpm [891b/mi] 64cal 9.22/11.33mph 12) 0.01m - 11(15:46/m) 138/141bpm [2176b/mi] 1cal 3.81/11.23mph Add a comment
Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29	Sat 30th Jul Jul 30	Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2
8.1mi, 1:04:06 Run - General Horsell Common 8 - Easy trails Split Summary === 1) 1m - 8:21(8:21/m) 138/150bpm [1152b/mi] 107cal 7.19/8.39mph 2) 1m - 8:11(8:11/m) 150/160bpm [1228b/mi] 116cal 7.33/8.81mph 3) 1m - 7:26(7:26/m) 159/180bpm [1181b/mi] 116cal 8.08/8.87mph 4) 1m - 7:46(7:46/m) 172/177bpm [1336b/mi] 132cal 7.72/8.95mph 5) 1m - 7:51(7:51/m) 171/179bpm [1341b/mi] 132cal 7.65/10.83mph 6) 1m - 7:56(7:56/m) 175/181bpm [1389b/mi] 136cal 7.56/8.39mph 7) 1m - 8:03(8:03/m) 170/180bpm [1367b/mi] 130cal 7.46/8.39mph 8) 1m - 7:50(7:50/m) 170/181bpm [1331b/mi] 125cal 7.67/8.43mph 9) 0.1m - 43(7:10/m) 175/179bpm [1253b/mi] 12cal 8.38/8.29mph Add a comment	8.2mi, 1:02:40 Run - General Ottershaw 8 - Easy with downhill attacks Split Summary === 1) 1m - 7:36(7:36/m) 134/146bpm [1019b/mi] 87cal 7.89/9.91mph 2) 1m - 7:46(7:46/m) 141/151bpm [1094b/mi] 93cal 7.73/8.45mph 3) 1m - 7:39(7:39/m) 143/152bpm [1095b/mi] 89cal 7.84/9.33mph 4) 1m - 8:02(8:02/m) 142/149bpm [1140b/mi] 89cal 7.47/10.83mph 5) 1m - 7:49(7:49/m) 143/154bpm [1118b/mi] 85cal 7.67/9.64mph 6) 1m - 7:15(7:15/m) 142/156bpm [1029b/mi] 72cal 8.28/10mph 7) 1m - 7:53(7:53/m) 145/153bpm [1143b/mi] 83cal 7.61/8.5mph 8) 1m - 7:16(7:16/m) 155/162bpm [1127b/mi] 97cal 8.25/9.23mph 9) 0.2m - 1:24(6:53/m) 169/173bpm [1163b/mi] 21cal 8.72/8.91mph Add a comment	-	17mi, 2:20:02 Run - Long Run Weybridge 17 - LSR: Great chat run with Rich Split Summary === 1) 1m - 8:28(8:28/m) 141/152bpm [1194b/mi] 108cal 7.08/7.83mph 2) 1m - 8:28(8:28/m) 144/158bpm [1219b/mi] 105cal 7.09/8.04mph 3) 1m - 8:14(8:14/m) 156/164bpm [1283b/mi] 118cal 7.29/8.16mph 4) 1m - 7:57(7:57/m) 160/164bpm [1273b/mi] 116cal 7.55/9.68mph 5) 1m - 8:09(8:09/m) 160/167bpm [1304b/mi] 118cal 7.36/8.25mph 6) 1m - 8:05(8:05/m) 159/167bpm [1284b/mi] 110cal 7.43/9.96mph 7) 1m - 8:23(8:23/m) 151/161bpm [1265b/mi] 88cal 7.16/7.93mph 8) 1m - 8:24(8:24/m) 157/165bpm [1319b/mi] 108cal 7.14/8.39mph 9) 1m - 8:00(8:00/m) 157/166bpm [1255b/mi] 97cal 7.51/8.18mph 10) 1m - 8:29(8:29/m) 144/159bpm [1222b/mi] 53cal 7.07/9.23mph 11) 1m - 8:29(8:29/m) 148/163bpm [1255b/mi] 65cal 7.08/7.68mph 12) 1m - 8:28(8:28/m) 147/159bpm [1243b/mi] 60cal 7.09/8.37mph 13) 1m - 8:10(8:10/m) 149/160bpm [1217b/mi] 72cal 7.35/8.5mph 14) 1m - 8:06(8:06/m) 155/164bpm [1255b/mi] 87cal 7.41/7.93mph 15) 1m - 7:59(7:59/m) 150/161bpm [1198b/mi] 62cal 7.51/7.95mph 16) 1m - 8:12(8:12/m) 148/157bpm [1214b/mi] 61cal 7.31/8.16mph 17) 1m - 7:56(7:56/m) 158/170bpm [1253b/mi] 96cal 7.57/8.25mph 18) 0.02m - 7(7:31/m) 160/161bpm [1202b/mi] 1cal 7.98/7.87mph Add a comment	5mi, 42:07 Run - Recovery Run Goldsworth Park 5 - Recovery run Split Summary === 1) 1m - 8:17(8:17/m) 141/151bpm [1169b/mi] 103cal 7.24/8.2mph 2) 1m - 8:26(8:26/m) 148/157bpm [1247b/mi] 112cal 7.12/8.18mph 3) 1m - 8:29(8:29/m) 149/158bpm [1263b/mi] 109cal 7.08/8.56mph 4) 1m - 8:31(8:31/m) 152/159bpm [1295b/mi] 110cal 7.04/8.18mph 5) 1m - 8:19(8:19/m) 153/166bpm [1271b/mi] 108cal 7.22/8.43mph 6) 0.01m - 5(7:27/m) 155/155bpm [1156b/mi] 1cal 8.04/8.41mph Add a comment	-	8.1mi, 1:01:32 Run - Intervals WAC - Laps: 5,4,3,2,1 Pace. 6.2x to 5.5x (60 sec recs) Split Summary === 1) 1m - 7:38(7:38/m) 137/146bpm [1046b/mi] 91cal 7.86/8.7mph 2) 1m - 8:01(8:01/m) 148/153bpm [1185b/mi] 106cal 7.49/8.2mph 3) 1m - 7:52(7:52/m) 141/153bpm [1110b/mi] 87cal 7.62/8.87mph 4) 0.06m - 28(8:23/m) 135/143bpm [1133b/mi] 4cal 7.15/8.27mph 5) 1m - 6:24(6:24/m) 139/155bpm [890b/mi] 71cal 9.38/10.21mph 6) 0.24m - 1:33(6:23/m) 139/147bpm [887b/mi] 16cal 9.4/10.6mph 7) 0.04m - 1:02(28:03/m) 139/146bpm [3899b/mi] 11cal 2.14/10.12mph 8) 1m - 6:23(6:23/m) 143/152bpm [912b/mi] 73cal 9.41/11.56mph 9) 0m - 2(8:28/m) 139/139bpm [1177b/mi] 7.09/10.75mph 10) 0.03m - 1:02(30:34/m) 141/147bpm [4310b/mi] 11cal 1.96/10.71mph 11) 0.74m - 4:40(6:16/m) 148/158bpm [928b/mi] 56cal 9.57/11.37mph 12) 0.03m - 1:01(29:50/m) 132/140bpm [3937b/mi] 6cal 2.01/10.81mph 13) 0.5m - 3:10(6:21/m) 146/152bpm [927b/mi] 36cal 9.44/11.37mph 14) 0.04m - 1:02(26:37/m) 142/151bpm [3780b/mi] 10cal 2.25/9.85mph 15) 0.25m - 1:32(6:05/m) 150/158bpm [911b/mi] 18cal 9.87/11.46mph 16) 0.03m - 1:02(31:05/m) 147/157bpm [4569b/mi] 11cal 1.93/10mph 17) 0.25m - 1:31(6:03/m) 154/161bpm [931b/mi] 19cal 9.93/11.31mph 18) 0.03m - 1:03(32:03/m) 146/158bpm [4679b/mi] 11cal 1.87/10.65mph 19) 0.25m - 1:26(5:43/m) 143/156bpm [816b/mi] 13cal 10.51/11.37mph 20) 0.04m - 1:03(28:52/m) 135/139bpm [3897b/mi] 6cal 2.08/10.62mph 21) 0.25m - 1:28(5:55/m) 141/151bpm [835b/mi] 13cal 10.14/12.06mph 22) 0.28m - 2:10(7:46/m) 149/160bpm [1158b/mi] 25cal 7.72/11.04mph Add a comment 7mi, 57:42 Run - General Horsell Common 7 - Easy morning trails Split Summary === 1) 1m - 8:35(8:35/m) 126/144bpm [1082b/mi] 88cal 6.98/8.01mph 2) 1m - 8:30(8:30/m) 140/149bpm [1189b/mi] 100cal 7.06/8.56mph 3) 1m - 7:50(7:50/m) 145/162bpm [1135b/mi] 95cal 7.67/8.22mph 4) 1m - 8:21(8:21/m) 148/156bpm [1236b/mi] 103cal 7.18/8.25mph 5) 1m - 8:03(8:03/m) 148/157bpm [1190b/mi] 92cal 7.46/9.23mph 6) 1m - 8:36(8:36/m) 151/158bpm [1298b/mi] 103cal 6.98/8.22mph 7) 1m - 7:42(7:42/m) 155/167bpm [1193b/mi] 100cal 7.8/8.35mph 8) 0.02m - 7(6:36/m) 160/161bpm [1057b/mi] 1cal 9.08/8.1mph Add a comment
Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5	Sat 6th Aug Aug 6	Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9
8.1mi, 58:58 Run - General Goldsworth Park 8 - Steady Split Summary === 1) 1m - 7:30(7:30/m) 133/146bpm [998b/mi] 85cal 8/9.04mph 2) 1m - 7:19(7:19/m) 146/157bpm [1069b/mi] 95cal 8.2/9.12mph 3) 1m - 7:24(7:24/m) 155/163bpm [1147b/mi] 105cal 8.11/9.75mph 4) 1m - 7:28(7:28/m) 160/165bpm [1196b/mi] 110cal 8.03/9.48mph 5) 1m - 7:16(7:16/m) 151/158bpm [1097b/mi] 92cal 8.26/9.6mph 6) 1m - 7:20(7:20/m) 155/159bpm [1136b/mi] 97cal 8.19/9.06mph 7) 1m - 7:09(7:09/m) 155/161bpm [1108b/mi] 93cal 8.39/8.87mph 8) 1m - 6:52(6:52/m) 152/162bpm [1044b/mi] 78cal 8.74/10.29mph 9) 0.1m - 40(6:38/m) 150/154bpm [996b/mi] 6cal 9.04/9.27mph Add a comment	6.4mi, 45:18 Run - General Sheerwater 6 - Mixed Split Summary === 1) 1m - 7:31(7:31/m) 137/156bpm [1030b/mi] 90cal 7.98/9.52mph 2) 1m - 6:57(6:57/m) 151/163bpm [1050b/mi] 97cal 8.63/9.77mph 3) 1m - 7:10(7:10/m) 148/159bpm [1061b/mi] 91cal 8.37/8.93mph 4) 1m - 7:08(7:08/m) 140/155bpm [998b/mi] 73cal 8.42/9mph 5) 1m - 7:09(7:09/m) 137/145bpm [980b/mi] 64cal 8.39/10.6mph 6) 1m - 6:43(6:43/m) 135/142bpm [906b/mi] 55cal 8.94/9.25mph 7) 0.4m - 2:40(6:38/m) 135/139bpm [896b/mi] 20cal 9.03/10.33mph Add a comment	-	21.1mi, 2:56:06 Run - Long Run Virginia Water 21 - LSR with Rich Split Summary === 1) 1m - 8:49(8:49/m) 128/153bpm [1128b/mi] 93cal 6.81/8.01mph 2) 1m - 8:31(8:31/m) 132/141bpm [1125b/mi] 88cal 7.04/8.16mph 3) 1m - 7:57(7:57/m) 145/158bpm [1152b/mi] 100cal 7.55/8.22mph 4) 1m - 8:20(8:20/m) 151/159bpm [1259b/mi] 111cal 7.2/7.62mph 5) 1m - 8:40(8:40/m) 151/157bpm [1309b/mi] 111cal 6.92/8.12mph 6) 1m - 8:32(8:32/m) 154/161bpm [1314b/mi] 110cal 7.03/7.81mph 7) 1m - 8:18(8:18/m) 155/165bpm [1286b/mi] 107cal 7.23/7.95mph 8) 1m - 8:35(8:35/m) 159/171bpm [1365b/mi] 117cal 6.99/8.14mph 9) 1m - 8:29(8:29/m) 154/163bpm [1307b/mi] 97cal 7.07/7.66mph 10) 1m - 8:12(8:12/m) 149/157bpm [1222b/mi] 79cal 7.31/8.6mph 11) 1m - 8:10(8:10/m) 154/164bpm [1257b/mi] 91cal 7.35/8.62mph 12) 1m - 8:07(8:07/m) 153/160bpm [1242b/mi] 84cal 7.39/7.99mph 13) 1m - 8:02(8:02/m) 154/164bpm [1238b/mi] 82cal 7.46/8.12mph 14) 1m - 8:12(8:12/m) 157/169bpm [1288b/mi] 91cal 7.32/8.08mph 15) 1m - 8:03(8:03/m) 147/158bpm [1184b/mi] 50cal 7.45/9.06mph 16) 1m - 8:25(8:25/m) 147/156bpm [1238b/mi] 56cal 7.12/8.43mph 17) 1m - 8:28(8:28/m) 150/160bpm [1270b/mi] 66cal 7.09/7.7mph 18) 1m - 8:17(8:17/m) 144/152bpm [1193b/mi] 49cal 7.24/8.18mph 19) 1m - 8:33(8:33/m) 146/153bpm [1247b/mi] 54cal 7.02/9.18mph 20) 1m - 8:19(8:19/m) 148/156bpm [1230b/mi] 58cal 7.22/9.2mph 21) 1m - 8:37(8:37/m) 147/155bpm [1266b/mi] 59cal 6.97/8.66mph 22) 0.06m - 29(8:26/m) 145/149bpm [1222b/mi] 3cal 7.12/7.91mph Add a comment	4.6mi, 38:30 Run - Recovery Run Horsell Common 4 - Recovery trails Split Summary === 1) 1m - 8:49(8:49/m) 135/145bpm [1190b/mi] 103cal 6.8/8.18mph 2) 1m - 8:39(8:39/m) 153/159bpm [1323b/mi] 120cal 6.94/7.76mph 3) 1m - 8:20(8:20/m) 155/164bpm [1292b/mi] 115cal 7.2/8.14mph 4) 1m - 8:04(8:04/m) 150/164bpm [1210b/mi] 100cal 7.44/8.33mph 5) 0.6m - 4:38(7:41/m) 157/163bpm [1206b/mi] 63cal 7.81/9.16mph Add a comment	-	7.4mi, 1:00:33 Run - General Horsell Common 7 - Easy morning trails Split Summary === 1) 1m - 8:19(8:19/m) 118/129bpm [982b/mi] 72cal 7.21/8.52mph 2) 1m - 8:36(8:36/m) 140/152bpm [1204b/mi] 104cal 6.97/8.5mph 3) 1m - 7:50(7:50/m) 143/152bpm [1121b/mi] 91cal 7.65/9.85mph 4) 1m - 8:08(8:08/m) 147/157bpm [1197b/mi] 99cal 7.37/8.5mph 5) 1m - 8:17(8:17/m) 150/161bpm [1243b/mi] 102cal 7.24/9.54mph 6) 1m - 8:10(8:10/m) 153/162bpm [1249b/mi] 102cal 7.35/8.37mph 7) 1m - 8:06(8:06/m) 160/168bpm [1295b/mi] 109cal 7.41/7.64mph 8) 0.4m - 3:07(7:43/m) 156/165bpm [1203b/mi] 39cal 7.78/8.25mph Add a comment

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