STATUS Training for Manchester 2022
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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 | |
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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 | |||
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9th Aug
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General | 7.4mi | 1:00:33 |
7th Aug
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Recovery Run | 4.6mi | 38:30 |
6th Aug
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Long Run | 21.1mi | 2:56:06 |
4th Aug
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General | 6.4mi | 45:18 |
3rd Aug
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General | 8.1mi | 58:58 |
Planned Races | |
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RunThrough Kempton Racecourse 5k, 10k & Half Marathon | 13th Aug |
London Marathon | 2nd Oct |
12 Month Benchmarks | Run |
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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 |
Recent Pictures | |
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No pictures shared |
2022 Targets | Set your targets |
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Recent Threads |
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This user has not joined in with any threads recently |
Buddies (5) |
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Followers (1) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- 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
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Thu 14th Jul
Jul 14
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Fri 15th Jul
Jul 15
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Sat 16th Jul
Jul 16
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Sun 17th Jul
Jul 17
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Mon 18th Jul
Jul 18
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Tue 19th Jul
Jul 19
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Split Summary
=== 1) 7.54m - 3:28:43(27:41/m) 83/131bpm [2298b/mi] 770cal 35/107rpm 2.17/5.43mph ![]() |
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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 ![]() |
Wed 20th Jul
Jul 20
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Thu 21st Jul
Jul 21
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Fri 22nd Jul
Jul 22
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Sat 23rd Jul
Jul 23
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Sun 24th Jul
Jul 24
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Mon 25th Jul
Jul 25
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Tue 26th Jul
Jul 26
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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 ![]() |
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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 ![]() |
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 ![]() |
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 ![]() |
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 ![]() |
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 ![]() |
Wed 27th Jul
Jul 27
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Thu 28th Jul
Jul 28
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Fri 29th Jul
Jul 29
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Sat 30th Jul
Jul 30
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Sun 31st Jul
Jul 31
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Mon 1st Aug
Aug 1
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Tue 2nd Aug
Aug 2
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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 ![]() |
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 ![]() |
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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 ![]() |
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 ![]() |
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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 ![]()
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 ![]() |
Wed 3rd Aug
Aug 3
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Thu 4th Aug
Aug 4
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Fri 5th Aug
Aug 5
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Sat 6th Aug
Aug 6
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Sun 7th Aug
Aug 7
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Mon 8th Aug
Aug 8
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Tue 9th Aug
Aug 9
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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 ![]() |
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 ![]() |
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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 ![]() |
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 ![]() |
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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 ![]() |