-
Races
197 -
Miles
9988 -
Miles
6 -
Miles
141 -
Miles
828 -
WAVA
60.58% -
Mile
6:47 -
5k
22:42 -
5M
39:57 -
10k
49:02 -
10M
1:19:47 -
Half
1:49:27 -
20M
3:10:55 -
Mara
4:01:54
About Me | |
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In training for something or other. In need of mental toughness.
Show More...
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Random Q&A | See your Q&A |
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Recent Blogs | |
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London at last! | Dec 2023 |
If I don't... | Feb 2022 |
Podcast ideas | Jan 2021 |
2020 Highlights? Cat in boxes, obviously | Dec 2020 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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18th Mar
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Intervals | 4mi | 48:02 |
16th Mar
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Long Run | 14.6mi | 2:54:22 |
14th Mar
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General | 3.8mi | 41:25 |
13th Mar
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Warm Down | 0.2mi | 2:17 |
13th Mar
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Warm Down | 0.7mi | 7:56 |
12 Month Benchmarks | Run |
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Mile | 8:55 |
5k | 29:09 |
5mi | 49:51 |
10k | 1:02:06 |
10mi | 1:52:18 |
Half | 2:28:41 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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Followers (2) |
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Badges Collected | See available badges |
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- Best WAVA
Dist | Races | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 4 | 6:47 58.60 | 9:00 47.51 | 6:47
6:47/mi
|
58.60 | |||||||||||||
2.8mi | 1 | 20:57 57.08 | 20:57
7:37/mi
|
57.08 | ||||||||||||||
5km | 111 | 34:03 39.50 | 27:33 49.18 | 24:20 56.09 | 22:42 60.58 | 23:08 59.45 | 23:45 58.78 | 24:21 57.78 | 23:28 60.42 | 25:40 56.11 | 25:32 56.40 | 26:58 53.82 | 32:44 45.42 | 22:42
7:18/mi
|
60.58 | |||
5mi | 15 | 43:25 51.99 | 39:57 56.50 | 43:05 53.59 | 43:21 53.67 | 46:49 51.68 | 39:57
7:59/mi
|
56.50 | ||||||||||
5.3mi | 4 | 52:17 45.59 | 44:04 54.50 | 44:04
8:19/mi
|
54.50 | |||||||||||||
10km | 20 | 1:02:28 45.15 | 53:46 52.84 | 49:02 57.94 | 50:58 57.46 | 49:31 59.59 | 55:55 53.60 | 1:02:32 49.38 | 49:02
7:53/mi
|
59.59 | ||||||||
11.7km | 1 | 1:01:51 54.84 | 1:01:51
8:30/mi
|
54.84 | ||||||||||||||
12km | 1 | 1:17:49 47.66 | 1:17:49
10:26/mi
|
47.66 | ||||||||||||||
10mi | 8 | 1:29:02 52.24 | 1:24:16 55.56 | 1:19:47 58.75 | 1:24:30 56.35 | 1:29:01 53.91 | 1:19:47
7:59/mi
|
58.75 | ||||||||||
13.1mi | 14 | 2:36:36 39.08 | 1:50:06 56.47 | 1:49:27 56.81 | 1:56:57 54.02 | 1:50:05 57.39 | 1:56:37 54.62 | 2:09:28 50.01 | 2:16:00 48.41 | 2:29:50 44.69 | 1:49:27
8:21/mi
|
57.39 | ||||||
16mi | 2 | 2:43:57 48.77 | 2:43:57
10:15/mi
|
48.77 | ||||||||||||||
18mi | 1 | 4:18:00 34.45 | 4:18:00
14:20/mi
|
34.45 | ||||||||||||||
20mi | 5 | 3:10:55 50.81 | 3:13:29 50.96 | 3:34:20 46.39 | 3:28:56 47.99 | 3:55:00 44.15 | 3:10:55
9:33/mi
|
50.96 | ||||||||||
33km | 2 | 4:02:22 42.14 | 3:36:44 47.52 | 3:36:44
10:34/mi
|
47.52 | |||||||||||||
21mi | 1 | 3:22:22 50.50 | 3:22:22
9:38/mi
|
50.50 | ||||||||||||||
26.2mi | 7 | 4:21:50 49.29 | 4:01:54 53.35 | 4:29:09 48.76 | 4:52:39 46.01 | 4:01:54
9:14/mi
|
53.35 |
2024 | Result | WAVA | Distance | |
---|---|---|---|---|
17 Feb | 5K Breakfast Run- Zurich Maratón de Sevilla SB | 32:44 | 44.99 | 5km |
2023 | Result | WAVA | Distance | |
19 Nov | Gosport Half Marathon | 0.00 | 13.1mi | |
24 Sep | Round the Lakes Poole 10K | 1:02:40 | 47.81 | 10km |
1 Sep | September Virtual Mile SB | 9:00 | 48.08 | 1mi |
1 Jul | July Virtual Mile | 9:31 | 45.11 | 1mi |
16 Apr | Marnhull 12 PB | 1:17:49 | 46.30 | 12km |
10 Apr | Yeovil Easter Bunny 10K SB | 1:02:32 | 47.51 | 10km |
26 Mar | Yeovil Half Marathon SB | 2:29:50 | 43.37 | 13.1mi |
2022 | Result | WAVA | Distance | |
22 May | May 5 SB | 46:49 | 50.40 | 5mi |
7 May | Marlborough Downs Challenge SB | 3:55:00 | 43.10 | 20mi |
2021 | Result | WAVA | Distance | |
19 Sep | Wokingham Half Marathon | 0.00 | 13.1mi | |
11 Jul | Puddletown Plod SB | 2:16:00 | 46.96 | 13.1mi |
15 May | test event 5k kempton park race A SB | 26:58 | 53.33 | 5km |
1 Jan | Fake parkrun (NYD Double) | 27:45 | 51.82 | 5km |
1 Jan | Fake parkrun | 27:52 | 51.60 | 5km |
2020 | Result | WAVA | Distance | |
4 Jul | Fake parkrun | 0.00 | 5km | |
6 Jun | Fake parkrun | 30:54 | 46.18 | 5km |
30 May | Fake parkrun | 29:30 | 48.37 | 5km |
11 Apr | Fake parkrun | 27:10 | 52.52 | 5km |
7 Mar | Blandford parkrun SB | 25:32 | 55.88 | 5km |
2019 | Result | WAVA | Distance | |
5 Oct | Bournemouth Supersonic 10K SB | 55:55 | 51.82 | 10km |
10 Aug | Blandford parkrun SB | 25:40 | 55.59 | 5km |
20 Jul | Weymouth parkrun | 26:08 | 54.18 | 5km |
22 Jun | Weymouth parkrun | 26:42 | 53.03 | 5km |
9 Jun | Beer Lovers Marathon | 6:29:08 | 33.83 | 26.2mi |
8 Jun | Aachener Weiher parkrun | 27:48 | 50.93 | 5km |
1 Jun | Weymouth parkrun | 26:48 | 52.83 | 5km |
25 May | Egdon Easy | 58:27 | 49.17 | 10km |
25 May | Weymouth parkrun | 27:03 | 52.34 | 5km |
18 May | Weymouth parkrun | 27:15 | 51.96 | 5km |
11 May | Marlborough Downs Challenge - 20 miles | 0.00 | 20mi | |
5 May | North Dorset Village Marathon SB | 4:52:39 | 44.98 | 26.2mi |
4 May | Weymouth parkrun | 27:53 | 50.78 | 5km |
27 Apr | Weymouth parkrun | 28:15 | 50.12 | 5km |
7 Apr | Vienna City Marathon | 5:06:09 | 43.00 | 26.2mi |
31 Mar | The Royal Borough of Kingston Spring Raceday PB | 2:43:57 | 47.39 | 16mi |
17 Mar | Fleet Half Marathon SB | 2:09:28 | 48.49 | 13.1mi |
2018 | Result | WAVA | Distance | |
25 Mar | Combe Gibbet to Overton | 2:43:25 | 47.15 | 16mi |
11 Feb | Bramley 20 SB | 3:28:56 | 46.86 | 20mi |
2017 | Result | WAVA | Distance | |
29 Oct | Windle Valley Club Handicap SB | 49:31 | 57.57 | 10km |
15 Oct | Bruges Marathon | 0.00 | 26.2mi | |
9 Sep | Upton Court parkrun SB | 23:28 | 59.87 | 5km |
26 Aug | Upton Court parkrun | 23:40 | 59.37 | 5km |
13 Aug | Salisbury 5-4-3-2-1 Trail Short Course PB | 3:36:44 | 46.40 | 33km |
10 Aug | Dinton Summer Series (5k) | 24:48 | 56.65 | 5km |
7 Aug | Sri Chinmoy 5K Series | 24:02 | 58.46 | 5km |
31 Jul | Sri Chinmoy 5K Series | 23:46 | 59.12 | 5km |
29 Jul | parkrun de Montsouris | 23:47 | 59.07 | 5km |
16 Jul | Fairlands Valley Challenge 18 PB | 4:18:00 | 33.61 | 18mi |
13 Jul | Windlesham Pairs Relay - Club Race | 0.00 | 10km | |
1 Jul | Upton Court parkrun | 24:32 | 56.83 | 5km |
25 Jun | Windle Valley Club Handicap | 52:46 | 53.59 | 10km |
10 Jun | Endure24 - lap 3 | 44:18 | 51.16 | 5mi |
10 Jun | Endure24 - lap 4 | 47:27 | 47.76 | 5mi |
10 Jun | Endure24 - lap 2 SB | 43:21 | 52.28 | 5mi |
10 Jun | Endure24 - 5M lap | 43:27 | 52.16 | 5mi |
8 Jun | Dinton Summer Series (5k) | 25:00 | 55.77 | 5km |
4 Jun | Dorking 10 SB | 1:29:01 | 52.46 | 10mi |
21 May | Binfield 10K | 54:46 | 51.63 | 10km |
6 May | Marlborough Downs Challenge - 20 miles SB | 3:34:20 | 45.30 | 20mi |
30 Apr | Ranelagh Richmond Half Marathon | 0.00 | 13.1mi | |
29 Apr | Upton Court parkrun | 24:15 | 57.50 | 5km |
11 Mar | Holkham parkrun | 25:17 | 55.15 | 5km |
12 Feb | Wokingham Half Marathon SB | 1:56:37 | 52.95 | 13.1mi |
21 Jan | Upton Court parkrun | 25:13 | 55.29 | 5km |
2016 | Result | WAVA | Distance | |
2 Oct | Julian Farrell 10Km | 51:08 | 55.30 | 10km |
25 Sep | Windle Valley Runners 10km Handicap race SB | 50:58 | 55.48 | 10km |
27 Aug | Stratford-upon-Avon parkrun SB | 24:21 | 57.26 | 5km |
14 Aug | Salisbury 5-4-3-2-1 Trail Short Course SB | 4:02:22 | 41.15 | 33km |
19 Jul | Bounders Relay | 0.00 | 2mi | |
11 Jun | Endure24 - lap 2 | 43:26 | 51.77 | 5mi |
11 Jun | Endure24 - lap 3 | 46:03 | 48.83 | 5mi |
11 Jun | Endure24 - lap 4 | 48:17 | 46.57 | 5mi |
11 Jun | Endure24 - lap 1 SB | 43:05 | 52.19 | 5mi |
5 Jun | Dorking 10 | 1:32:18 | 50.18 | 10mi |
4 Jun | Upton Court parkrun | 24:34 | 56.33 | 5km |
1 May | North Dorset Village Marathon SB | 4:29:09 | 47.71 | 26.2mi |
25 Mar | Maidenhead Easter 10 SB | 1:24:30 | 54.81 | 10mi |
13 Mar | Surrey Half Marathon SB | 1:50:05 | 55.63 | 13.1mi |
27 Feb | Upton Court parkrun | 24:59 | 55.39 | 5km |
14 Feb | Bramley 20 SB | 3:13:29 | 49.77 | 20mi |
2015 | Result | WAVA | Distance | |
24 Oct | CTS Suffolk Half Marathon | 2:11:25 | 46.60 | 13.1mi |
17 Oct | Upton Court parkrun SB | 23:45 | 58.27 | 5km |
27 Sep | Windle Valley Runners 10km Handicap race | 50:41 | 55.35 | 10km |
13 Sep | Farnham Pilgrim Half Marathon | 2:13:03 | 46.03 | 13.1mi |
6 Sep | Maidenhead Half Marathon SB | 1:56:57 | 52.36 | 13.1mi |
9 Aug | Salisbury 5-4-3-2-1 Trail Half | 2:18:18 | 44.28 | 13.1mi |
13 Jun | Endure24 | 0.00 | 5mi | |
15 Feb | Bramley 20 | 0.00 | 20mi | |
2014 | Result | WAVA | Distance | |
7 Dec | Hogs Back Road Race PB | 1:01:51 | 53.12 | 11.7km |
8 Nov | 4 Minute Mile | 6:48 | 59.41 | 1mi |
19 Jul | 4 Minute Mile, Guildford PB | 6:47 | 59.12 | 1mi |
28 Jun | Endure24 | 0.00 | 5mi | |
31 May | Stockholm Marathon PB | 4:01:54 | 52.22 | 26.2mi |
18 May | Hook 10 | 1:23:08 | 54.82 | 10mi |
10 May | Marlborough Downs 20 PB | 3:10:55 | 49.62 | 20mi |
27 Apr | Bracknell Half Marathon PB | 1:49:27 | 55.04 | 13.1mi |
18 Apr | Maidenhead Easter 10 PB | 1:19:47 | 57.12 | 10mi |
22 Mar | Enigma Week at the knees day 6 | 4:04:17 | 51.71 | 26.2mi |
15 Mar | Bushy parkrun SB | 23:08 | 58.93 | 5km |
1 Jan | Andover parkrun | 0.00 | 5km | |
2013 | Result | WAVA | Distance | |
25 Dec | Bushy parkrun | 24:27 | 55.76 | 5km |
14 Dec | Upton Court parkrun #52 | 24:06 | 56.57 | 5km |
7 Dec | Fulham Palace parkrun PB | 22:42 | 60.06 | 5km |
30 Nov | Upton Court parkrun #50 | 23:56 | 56.96 | 5km |
17 Nov | Gosport Half Marathon SB | 1:50:06 | 54.72 | 13.1mi |
9 Nov | Upton Court parkrun #47 | 23:58 | 56.88 | 5km |
2 Nov | Aylesbury parkrun #1 | 23:45 | 57.40 | 5km |
20 Oct | Cabbage Patch 10 | 1:24:22 | 54.02 | 10mi |
19 Oct | Upton Court parkrun #45 | 26:44 | 50.99 | 5km |
12 Oct | Upton Court parkrun #44 | 22:58 | 59.36 | 5km |
6 Oct | MBNA Chester Marathon SB | 4:21:50 | 48.24 | 26.2mi |
5 Oct | Delamere parkrun | 26:37 | 51.22 | 5km |
28 Sep | Upton Court parkrun #42 | 23:44 | 57.44 | 5km |
22 Sep | Swallowfield 10k | 49:27 | 55.84 | 10km |
21 Sep | Upton Court parkrun #41 | 22:52 | 59.62 | 5km |
14 Sep | Kennet & Avon Trail Race -21 Miles PB | 3:22:22 | 49.33 | 21mi |
31 Aug | Osterley parkrun #1 | 26:01 | 52.40 | 5km |
31 Jul | Woodland 5 - Race 3 | 45:07 | 52.08 | 5.3mi |
28 Jul | Down Tow Up Flow Thames Towpath Half Marathon | 1:58:21 | 50.91 | 13.1mi |
27 Jul | Upton Court parkrun #34 | 23:49 | 57.24 | 5km |
20 Jul | Dorney Dash 10k PB | 49:02 | 55.87 | 10km |
6 Jul | Runnymede relay - short leg PB | 20:57 | 56.87 | 2.75mi |
6 Jul | Alice Holt parkrun | 26:11 | 51.68 | 5km |
3 Jul | Yateley 10K Series - Race 2 | 50:05 | 54.70 | 10km |
29 Jun | Arrow Valley parkrun | 23:36 | 57.34 | 5km |
26 Jun | Woodland 5 - Race 2 PB | 44:04 | 52.91 | 5.3mi |
22 Jun | Upton Court parkrun #31 | 23:11 | 58.37 | 5km |
19 Jun | Forest Five | 0.00 | 5mi | |
8 Jun | Upton Court parkrun #29 | 24:39 | 54.90 | 5km |
5 Jun | Yateley 10K Series - Race 1 | 51:21 | 53.35 | 10km |
1 Jun | Upton Court parkrun #28 | 24:22 | 55.53 | 5km |
22 May | Woodland 5 - Race 1 | 46:18 | 50.35 | 5.3mi |
12 May | Marlow 5 PB | 39:57 | 54.99 | 5mi |
4 May | Upton Court parkrun #23 | 24:04 | 56.23 | 5km |
20 Apr | Reading parkrun | 24:26 | 55.38 | 5km |
13 Apr | Poole parkrun #108 | 24:09 | 56.03 | 5km |
1 Apr | Beaconsfield 5 | 43:11 | 50.87 | 5mi |
30 Mar | Upton Court parkrun #19 | 24:49 | 54.53 | 5km |
29 Mar | Maidenhead Easter 10 SB | 1:24:16 | 53.67 | 10mi |
24 Mar | Eastleigh 10k | 50:10 | 54.61 | 10km |
23 Mar | Upton Court parkrun #18 | 25:10 | 53.77 | 5km |
16 Mar | Upton Court parkrun #17 | 24:12 | 55.92 | 5km |
9 Mar | Amager Fælled parkrun | 23:58 | 56.46 | 5km |
2 Mar | Upton Court parkrun #15 | 24:33 | 55.12 | 5km |
23 Feb | Upton Court parkrun #14 | 25:11 | 53.73 | 5km |
10 Feb | Wokingham Half Marathon | 1:56:03 | 51.52 | 13.1mi |
5 Jan | Upton Court parkrun | 25:13 | 53.66 | 5km |
2012 | Result | WAVA | Distance | |
22 Dec | Woodley Parkrun #11 | 25:07 | 53.88 | 5km |
3 Nov | Woodley parkrun #4 | 25:11 | 53.73 | 5km |
27 Oct | Woodley Parkrun #3 SB | 24:20 | 55.61 | 5km |
21 Oct | Cabbage Patch 10 SB | 1:29:02 | 50.79 | 10mi |
20 Oct | Woodley parkrun | 24:57 | 54.24 | 5km |
13 Oct | Woodley parkrun #1 | 24:48 | 54.56 | 5km |
7 Oct | Fairoaks Five SB | 43:25 | 50.60 | 5mi |
6 Oct | Southampton parkrun #14 | 24:51 | 54.45 | 5km |
29 Sep | Black Park parkrun | 25:15 | 53.59 | 5km |
22 Sep | Bedfont Lakes parkrun | 24:36 | 55.01 | 5km |
16 Sep | Swallowfield 10k SB | 53:46 | 50.96 | 10km |
15 Sep | Wycombe Rye parkrun #7 | 25:21 | 53.38 | 5km |
8 Sep | Reading parkrun #152 3rd anniversary | 25:41 | 52.69 | 5km |
1 Sep | Old Deer Park Parkrun | 25:02 | 54.06 | 5km |
25 Aug | Kingston parkrun | 25:56 | 52.18 | 5km |
18 Aug | Black Park parkrun | 26:46 | 50.56 | 5km |
15 Aug | Thames 10K (rescheduled from 11 July) | 57:33 | 47.61 | 10km |
11 Aug | Crane parkrun | 26:01 | 52.01 | 5km |
14 Jul | Bushy parkrun | 26:28 | 50.75 | 5km |
8 Jul | British 10K London Run | 56:08 | 48.46 | 10km |
7 Jul | Crane parkrun | 27:10 | 49.45 | 5km |
30 Jun | York parkrun | 25:51 | 51.97 | 5km |
27 Jun | Woodland 5 & a bit - Race 2 SB | 52:17 | 44.26 | 5.3mi |
23 Jun | Crane Parkrun | 26:12 | 51.27 | 5km |
20 Jun | Forest Five | 46:29 | 46.90 | 5mi |
16 Jun | Reading parkrun | 27:09 | 49.48 | 5km |
9 Jun | Crane parkrun | 26:10 | 51.34 | 5km |
5 Jun | Basingstoke parkrun (Jubilee special) | 27:09 | 49.48 | 5km |
5 Jun | Newbury parkrun #18 (Diamond Jubilee special) | 28:46 | 46.70 | 5km |
4 Jun | Eastleigh parkrun #105 (Bank Holiday Special) | 29:10 | 46.06 | 5km |
19 May | Reading parkrun | 27:51 | 48.23 | 5km |
13 May | Marlow 5 | 47:20 | 46.06 | 5mi |
7 May | Frimley Lodge parkrun - Bank Holiday Special | 26:22 | 50.95 | 5km |
5 May | Guildford parkrun | 26:23 | 50.91 | 5km |
28 Apr | Reading parkrun | 26:47 | 50.15 | 5km |
21 Apr | Reading parkrun #132 | 26:27 | 50.79 | 5km |
14 Apr | Richmond parkrun | 27:21 | 49.12 | 5km |
7 Apr | Walsall parkrun | 25:40 | 52.34 | 5km |
31 Mar | Poole parkrun | 26:15 | 51.17 | 5km |
24 Mar | Reading Parkrun #128 | 26:18 | 51.08 | 5km |
17 Mar | Newbury parkrun #6 | 26:41 | 50.34 | 5km |
10 Mar | Finsbury parkrun | 26:06 | 51.47 | 5km |
3 Mar | Reading parkrun #125 | 27:17 | 49.24 | 5km |
25 Feb | Reading parkrun #124 | 26:47 | 50.15 | 5km |
12 Feb | The Reading 5 Mile Race | 47:00 | 46.39 | 5mi |
11 Feb | Newbury parkrun #1 | 28:04 | 47.86 | 5km |
4 Feb | Reading parkrun | 26:37 | 50.47 | 5km |
28 Jan | bushy park parkrun | 27:15 | 49.30 | 5km |
21 Jan | Reading parkrun #119 | 27:26 | 48.97 | 5km |
14 Jan | bushy park parkrun | 26:59 | 49.78 | 5km |
7 Jan | bushy park parkrun | 27:28 | 48.91 | 5km |
1 Jan | Frimley Lodge parkrun | 28:01 | 47.95 | 5km |
2011 | Result | WAVA | Distance | |
10 Dec | Reading parkrun SB | 27:33 | 48.76 | 5km |
26 Nov | Reading parkrun #111 | 28:52 | 46.53 | 5km |
25 Sep | Windsor Half Marathon SB | 2:36:36 | 37.92 | 13.1mi |
10 Sep | Reading parkrun #100 | 29:26 | 45.64 | 5km |
4 Sep | Swallowfield 10k | 1:03:24 | 42.91 | 10km |
3 Sep | Reading parkrun #99 | 29:28 | 45.59 | 5km |
30 Jul | Dorney Dash SB | 1:02:28 | 43.55 | 10km |
11 Jun | Reading parkrun #88 | 31:21 | 42.54 | 5km |
16 Apr | Reading parkrun #80 | 31:55 | 41.78 | 5km |
2010 | Result | WAVA | Distance | |
23 Oct | Reading parkrun SB | 34:03 | 39.16 | 5km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 3 | 2 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2024 | 46 | 64 | 63 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 174 |
2023 | 7 | 7 | 6 | 0 | 0 | 48 | 27 | 19 | 10 | 6 | 3 | 3 | 138 |
2023 | 19 | 67 | 112 | 65 | 52 | 11 | 35 | 78 | 90 | 94 | 5 | 10 | 638 |
2022 | 0 | 0 | 0 | 31 | 19 | 3 | 29 | 39 | 26 | 0 | 0 | 5 | 152 |
2022 | 73 | 84 | 109 | 86 | 114 | 38 | 70 | 59 | 63 | 21 | 40 | 46 | 805 |
2021 | 28 | 17 | 24 | 18 | 6 | 5 | 0 | 7 | 0 | 5 | 0 | 4 | 114 |
2021 | 6 | 0 | 39 | 71 | 47 | 47 | 78 | 43 | 61 | 27 | 46 | 82 | 546 |
2020 | 26 | 20 | 28 | 31 | 23 | 25 | 27 | 9 | 1 | 2 | 3 | 4 | 199 |
2020 | 0 | 0.5 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0 | 0 | 0.8 |
2020 | 44 | 102 | 86 | 90 | 81 | 69 | 98 | 83 | 82 | 83 | 85 | 104 | 1007 |
2020 | 45 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 50 |
2019 | 1 | 8 | 31 | 11 | 4 | 0 | 0 | 0 | 16 | 0 | 0 | 0 | 71 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 3 | 1.9 | 0 | 0 | 5.3 |
2019 | 64 | 49 | 96 | 63 | 109 | 83 | 110 | 87 | 24 | 57 | 63 | 98 | 904 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 14 | 28 | 33 | 0 | 0 | 75 |
2018 | 0 | 0 | 0 | 2 | 13 | 7 | 0 | 5 | 0 | 8 | 0 | 0 | 35 |
2018 | 58 | 89 | 70 | 14 | 13 | 29 | 15 | 17 | 22 | 31 | 58 | 42 | 458 |
2017 | 84 | 73 | 78 | 111 | 91 | 128 | 143 | 120 | 135 | 87 | 15 | 26 | 1091 |
2016 | 5 | 9 | 10 | 12 | 4 | 6 | 0 | 1 | 0 | 0 | 0 | 0 | 47 |
2016 | 114 | 139 | 117 | 71 | 67 | 70 | 119 | 103 | 31 | 61 | 69 | 46 | 1007 |
2015 | 6 | 0 | 0 | 3 | 0 | 0 | 16 | 19 | 0 | 11 | 11 | 0 | 66 |
2015 | 101 | 72 | 24 | 53 | 20 | 64 | 61 | 92 | 64 | 84 | 13 | 64 | 710 |
2014 | 104 | 151 | 183 | 150 | 164 | 113 | 35 | 0 | 0 | 31 | 56 | 75 | 1062 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 6 |
2013 | 63 | 76 | 52 | 60 | 90 | 85 | 96 | 125 | 92 | 88 | 45 | 60 | 932 |
2012 | 64 | 61 | 67 | 54 | 58 | 17 | 17 | 64 | 52 | 43 | 27 | 70 | 593 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 1 |
2011 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 8 | 26 | 37 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 14 | 10 | 0 | 24 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 0 | 0 | 10 |
Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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Comfortably my worst time at Blandford.
Not sure I did need to walk after 2.48km. More of a mental thing. Split Summary === 1) 0km - 7(6:15:55/km) 55/57bpm [20676b/km] 2) 2.48km - 16:25(6:37/km) 127/142bpm [841b/km] 287cal 3) 0.05km - 29(9:21/km) 136/143bpm [1272b/km] 7cal 4) 0.78km - 5:08(6:35/km) 131/137bpm [863b/km] 90cal 5) 0.07km - 42(9:41/km) 132/138bpm [1279b/km] 11cal 6) 0.46km - 3:04(6:42/km) 127/134bpm [851b/km] 50cal 7) 0.07km - 48(11:19/km) 130/134bpm [1470b/km] 13cal 8) 1.05km - 6:25(6:07/km) 135/142bpm [825b/km] 119cal Add a comment
Early start up the trailway with a couple of 1km EIMs. Didn't feel like I was overly pushing although 1st km was downhill.
Split Summary === 1) 1.66km - 12:55(7:47/km) 112/122bpm [872b/km] 201cal 2) 1km - 6:16(6:16/km) 126/131bpm [790b/km] 113cal 3) 0.53km - 4:41(8:47/km) 110/130bpm [967b/km] 59cal 4) 1km - 6:16(6:16/km) 128/135bpm [802b/km] 112cal 5) 0.59km - 5:00(8:25/km) 115/133bpm [968b/km] 60cal 6) 0km - 1(2:04/km) 113/113bpm [234b/km] 1cal Add a comment
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Well, that was not good. Just did not feel as though I could get going at all. But, ill on Friday so not going to worry too much.
Split Summary === 1) 4.12km - 32:13(7:49/km) 111/137bpm [868b/km] 461cal 2) 1km - 6:29(6:29/km) 120/127bpm [777b/km] 110cal 3) 0.54km - 5:00(9:18/km) 110/123bpm [1023b/km] 60cal 4) 0.68km - 4:08(6:07/km) 119/131bpm [727b/km] 77cal 5) 0.22km - 2:21(10:30/km) 112/130bpm [1176b/km] 28cal 6) 0.55km - 3:32(6:25/km) 117/126bpm [751b/km] 57cal 7) 0.02km - 11(7:41/km) 125/126bpm [959b/km] 4cal Add a comment
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I was a bit frustrated with yesterday's run although there may have been some valid reasons for it. Anyway, I've decided to go for a bit of a streak. I'll stick to my training plan but on the non-running days, I'm going for the daily mile. The aim is simple, one mile of continuous running. Just a mile (although I might make it 2km instead). It's just so happened that, with a little bit of downhill, I was able to push a little bit. That won't be the main plan. It is simply about building up the confidence in just getting out and running. And it will encourage me to get out the front door and run (although that didn't happen today for - reasons).
Split Summary === 1) 1.63km - 9:51(6:02/km) 122/137bpm [736b/km] 175cal Add a comment
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That was fun. No, really.
EIM 6x1km with 3x100m to finish. Could only have been improved if I'd gone for the cool down as well. Split Summary === 1) 2.75km - 20:01(7:16/km) 120/131bpm [872b/km] 329cal 2) 1km - 6:32(6:32/km) 127/133bpm [829b/km] 118cal 3) 0.61km - 5:00(8:08/km) 119/129bpm [968b/km] 73cal 4) 1km - 6:31(6:31/km) 129/133bpm [840b/km] 118cal 5) 0.54km - 4:45(8:45/km) 118/130bpm [1033b/km] 64cal 6) 1km - 6:24(6:24/km) 131/134bpm [839b/km] 118cal 7) 0.62km - 4:54(7:57/km) 123/132bpm [979b/km] 72cal 8) 1km - 6:21(6:21/km) 132/138bpm [839b/km] 116cal 9) 0.56km - 5:00(8:53/km) 120/134bpm [1065b/km] 63cal 10) 1km - 6:28(6:28/km) 132/144bpm [853b/km] 116cal 11) 0.51km - 4:37(9:09/km) 119/135bpm [1089b/km] 55cal 12) 1km - 6:17(6:17/km) 133/138bpm [835b/km] 115cal 13) 0.43km - 3:57(9:14/km) 122/142bpm [1127b/km] 48cal 14) 0.1km - 32(5:22/km) 106/117bpm [569b/km] 10cal 15) 0.1km - 50(8:24/km) 125/129bpm [1050b/km] 12cal 16) 0.1km - 32(5:23/km) 131/133bpm [705b/km] 12cal 17) 0.1km - 58(9:35/km) 128/135bpm [1227b/km] 12cal 18) 0.1km - 31(5:12/km) 127/130bpm [661b/km] 11cal 19) 0.04km - 18(8:17/km) 132/133bpm [1093b/km] 5cal Add a comment
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Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Daily mile/2k
Split Summary === 1) 2.02km - 14:02(6:57/km) 118/131bpm [820b/km] 223cal Add a comment
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Split Summary
=== 1) 2.61km - 18:13(6:59/km) 123/132bpm [858b/km] 309cal Add a comment
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It might not seem it in terms of time but that was a bit of a breakthrough. Mentally in the right place to run it all today. This should not be a bit thing but it is at the moment. I'll take it as a win.
First 100m were really slow as I started at the back and loads of people seemed surprised by the puddles... Made it a bit of an EIM session with 3km efforts. So, happy with that. Split Summary === 1) 1km - 6:53(6:53/km) 134/148bpm [922b/km] 118cal 2) 1km - 6:27(6:27/km) 139/150bpm [896b/km] 120cal 3) 0.43km - 3:00(6:55/km) 132/136bpm [913b/km] 54cal 4) 1km - 6:25(6:25/km) 139/149bpm [892b/km] 124cal 5) 0.43km - 3:00(7:03/km) 138/145bpm [973b/km] 51cal 6) 1km - 6:43(6:43/km) 142/149bpm [953b/km] 125cal 7) 0.2km - 1:20(6:34/km) 145/148bpm [952b/km] 25cal Add a comment
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Split Summary
=== 1) 16.26km - 2:01:04(7:27/km) 124/140bpm [923b/km] 1873cal Add a comment
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Easy Monday run. Heart rate ok. Breathing a bit heavy but that could be the cold.
Thought it would be tougher after yesterday but felt ok. Not sure I want to run in those anymore as they feel clunky compared to the Nike Frees. Split Summary === 1) 2.12km - 15:06(7:08/km) 116/132bpm [828b/km] 242cal Add a comment
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Tired head rather than tired body. Struggling for motivation to keep going. Not really in a bad way but just about preservation. Lots of other chances to run over the next 7 days.
Split Summary === 1) 3.07km - 22:01(7:11/km) 117/125bpm [840b/km] 350cal 2) 1km - 6:21(6:21/km) 125/130bpm [795b/km] 115cal 3) 0.32km - 2:40(8:25/km) 117/128bpm [985b/km] 36cal Add a comment
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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Split Summary
=== 1) 0.13km - 56(6:55/km) 106/120bpm [733b/km] 14cal Add a comment
Did not get this right and worth having another go at some point soon. Aim is to run more consistently over a longer period but, perhaps due to the cold, I got this wrong.
Split Summary === 1) 0.1km - 1:00(10:06/km) 81/88bpm [818b/km] 9cal 2) 0.6km - 4:00(6:39/km) 113/122bpm [752b/km] 69cal 3) 0.05km - 30(9:15/km) 118/121bpm [1091b/km] 7cal 4) 0.48km - 3:00(6:19/km) 117/124bpm [739b/km] 52cal 5) 0.09km - 1:00(11:04/km) 114/124bpm [1261b/km] 11cal 6) 0.65km - 4:00(6:09/km) 121/127bpm [745b/km] 73cal 7) 0.05km - 30(10:50/km) 121/128bpm [1312b/km] 6cal 8) 0.47km - 3:00(6:19/km) 123/131bpm [778b/km] 53cal 9) 0.1km - 1:00(10:05/km) 121/130bpm [1220b/km] 13cal 10) 0.29km - 1:59(6:46/km) 124/132bpm [838b/km] 33cal 11) 0.05km - 30(11:01/km) 130/132bpm [1431b/km] 8cal 12) 0.35km - 2:15(6:28/km) 130/136bpm [841b/km] 40cal 13) 0.09km - 1:00(11:03/km) 125/135bpm [1382b/km] 14cal 14) 0.15km - 57(6:19/km) 118/124bpm [746b/km] 15cal Add a comment
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Good to get out despite the rain. Off to Bath so no parkrun today. Battled with the head a bit to get to an hour. Wasn't really a physical struggle though and the run paces were pretty good and fairly consistent. Happy with that and definitely a strategy to use. May just try a 4/30 sec approach tomorrow.
1) 0.09km - 1:00(11:09/km) 81/85bpm [903b/km] 8cal 2) 0.58km - 4:00(6:56/km) 113/118bpm [784b/km] 67cal 3) 0.07km - 30(6:59/km) 118/119bpm [824b/km] 9cal 4) 0.43km - 3:00(6:58/km) 121/130bpm [843b/km] 53cal 5) 0.1km - 1:00(10:19/km) 123/131bpm [1269b/km] 15cal 6) 0.6km - 4:00(6:39/km) 119/123bpm [790b/km] 71cal 7) 0.05km - 30(9:32/km) 117/124bpm [1115b/km] 7cal 8) 0.44km - 3:00(6:48/km) 125/135bpm [849b/km] 53cal 9) 0.1km - 1:00(9:40/km) 127/136bpm [1228b/km] 15cal 10) 0.59km - 4:00(6:48/km) 130/137bpm [884b/km] 70cal 11) 0.05km - 30(10:07/km) 128/131bpm [1296b/km] 8cal 12) 0.46km - 3:00(6:30/km) 124/130bpm [806b/km] 50cal 13) 0.1km - 1:00(10:22/km) 119/129bpm [1234b/km] 11cal 14) 0.59km - 4:00(6:46/km) 130/140bpm [879b/km] 69cal 15) 0.05km - 30(9:20/km) 139/140bpm [1298b/km] 9cal 16) 0.4km - 3:00(7:25/km) 133/140bpm [987b/km] 51cal 17) 0.1km - 1:00(10:14/km) 129/139bpm [1319b/km] 14cal 18) 0.61km - 4:00(6:36/km) 132/141bpm [872b/km] 71cal 19) 0.05km - 30(9:20/km) 131/137bpm [1223b/km] 7cal 20) 0.45km - 3:00(6:37/km) 134/140bpm [887b/km] 54cal 21) 0.1km - 1:00(9:50/km) 130/137bpm [1278b/km] 13cal 22) 0.62km - 4:00(6:28/km) 133/143bpm [860b/km] 75cal 23) 0.05km - 30(9:27/km) 138/143bpm [1303b/km] 8cal 24) 0.47km - 3:00(6:25/km) 134/143bpm [859b/km] 52cal 25) 0.1km - 1:00(9:46/km) 131/139bpm [1280b/km] 15cal 26) 0.61km - 4:00(6:32/km) 134/141bpm [876b/km] 71cal 27) 0.05km - 30(9:16/km) 135/138bpm [1251b/km] 7cal 28) 0.46km - 3:00(6:29/km) 134/140bpm [868b/km] 55cal 29) 0.06km - 40(10:49/km) 135/138bpm [1460b/km] 9cal 30) 0.13km - 54(6:48/km) 128/130bpm [871b/km] 14cal Add a comment
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1) 1.12km - 14:06(12:32/km) 106/121bpm [1329b/km] 154cal 47/73rpm
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Same run/walk program as yesterday. Kept it mostly easy with some surges.
1) 0.09km - 1:00(10:39/km) 86/93bpm [916b/km] 8cal 2) 0.55km - 4:00(7:16/km) 97/105bpm [705b/km] 49cal 3) 0.07km - 30(6:52/km) 107/110bpm [734b/km] 8cal 4) 0.42km - 3:00(7:13/km) 113/117bpm [815b/km] 49cal 5) 0.1km - 1:00(9:55/km) 106/113bpm [1052b/km] 12cal 6) 0.56km - 4:00(7:11/km) 114/125bpm [820b/km] 59cal 7) 0.05km - 30(9:39/km) 110/114bpm [1061b/km] 7cal 8) 0.41km - 3:00(7:17/km) 117/126bpm [853b/km] 46cal 9) 0.1km - 1:00(9:43/km) 110/120bpm [1069b/km] 11cal 10) 0.55km - 4:00(7:13/km) 116/124bpm [838b/km] 61cal 11) 0.05km - 30(9:28/km) 117/121bpm [1108b/km] 6cal 12) 0.42km - 3:00(7:04/km) 120/124bpm [848b/km] 48cal 13) 0.1km - 1:00(10:09/km) 116/124bpm [1178b/km] 13cal 14) 0.56km - 4:00(7:10/km) 122/133bpm [874b/km] 63cal 15) 0.05km - 30(9:54/km) 125/130bpm [1238b/km] 8cal 16) 0.43km - 3:00(6:58/km) 122/127bpm [851b/km] 48cal 17) 0.1km - 1:00(9:52/km) 120/127bpm [1184b/km] 13cal 18) 0.59km - 4:00(6:50/km) 125/131bpm [854b/km] 68cal 19) 0.05km - 30(9:21/km) 129/132bpm [1207b/km] 7cal 20) 0.44km - 3:00(6:50/km) 127/136bpm [867b/km] 51cal 21) 0.1km - 1:00(9:37/km) 127/134bpm [1221b/km] 14cal 22) 0.55km - 4:00(7:13/km) 125/131bpm [903b/km] 60cal 23) 0.08km - 30(6:39/km) 129/130bpm [857b/km] 8cal 24) 0.44km - 3:00(6:51/km) 131/134bpm [898b/km] 52cal 25) 0.11km - 1:00(9:25/km) 126/133bpm [1187b/km] 14cal 26) 0.55km - 4:00(7:20/km) 127/132bpm [932b/km] 64cal 27) 0.05km - 30(9:27/km) 128/132bpm [1209b/km] 7cal 28) 0.42km - 3:00(7:09/km) 128/131bpm [916b/km] 47cal 29) 0.1km - 1:00(10:09/km) 118/129bpm [1198b/km] 11cal 30) 0.56km - 4:00(7:12/km) 126/135bpm [907b/km] 63cal 31) 0.05km - 30(9:55/km) 130/132bpm [1288b/km] 7cal 32) 0.42km - 3:00(7:10/km) 128/132bpm [917b/km] 46cal 33) 0.1km - 1:00(9:44/km) 122/130bpm [1188b/km] 11cal 34) 0.57km - 4:00(7:03/km) 127/134bpm [896b/km] 68cal 35) 0.05km - 30(9:25/km) 129/133bpm [1215b/km] 6cal 36) 0.43km - 3:00(7:02/km) 127/133bpm [893b/km] 48cal 37) 0.1km - 1:00(10:23/km) 122/132bpm [1267b/km] 11cal 38) 0.58km - 4:00(6:52/km) 128/136bpm [880b/km] 65cal 39) 0.05km - 30(10:00/km) 133/136bpm [1331b/km] 9cal 40) 0.41km - 3:00(7:17/km) 127/131bpm [925b/km] 47cal 41) 0.1km - 1:00(9:34/km) 120/130bpm [1147b/km] 12cal 42) 0.57km - 4:00(7:01/km) 128/135bpm [898b/km] 65cal 43) 0.05km - 30(10:14/km) 130/133bpm [1330b/km] 7cal 44) 0.43km - 3:00(7:01/km) 130/140bpm [911b/km] 47cal 45) 0.1km - 1:00(9:42/km) 127/135bpm [1231b/km] 12cal 46) 0.56km - 4:00(7:10/km) 130/139bpm [932b/km] 64cal 47) 0.06km - 30(8:11/km) 133/134bpm [1087b/km] 8cal 48) 0.44km - 3:00(6:46/km) 133/138bpm [900b/km] 51cal 49) 0.1km - 1:00(9:53/km) 132/139bpm [1306b/km] 13cal 50) 0.58km - 4:00(6:52/km) 135/143bpm [927b/km] 66cal 51) 0.05km - 30(9:43/km) 136/139bpm [1321b/km] 9cal 52) 0.43km - 3:00(6:57/km) 135/139bpm [939b/km] 47cal 53) 0.09km - 1:00(10:33/km) 128/138bpm [1349b/km] 13cal 54) 0.57km - 4:00(7:03/km) 136/142bpm [959b/km] 67cal 55) 0.05km - 30(9:56/km) 137/140bpm [1361b/km] 8cal 56) 0.21km - 1:30(7:02/km) 133/136bpm [934b/km] 21cal 57) 0.1km - 1:00(10:01/km) 124/135bpm [1241b/km] 9cal 58) 0.56km - 4:00(7:10/km) 136/146bpm [974b/km] 65cal 59) 0.05km - 30(11:00/km) 137/143bpm [1506b/km] 7cal 60) 0.41km - 3:00(7:20/km) 135/145bpm [989b/km] 54cal 61) 0.1km - 1:00(10:26/km) 128/136bpm [1336b/km] 9cal 62) 0.14km - 1:06(7:36/km) 129/134bpm [980b/km] 16cal Add a comment
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Wed 13th Mar
Mar 13
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Thu 14th Mar
Mar 14
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Fri 15th Mar
Mar 15
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Sat 16th Mar
Mar 16
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Sun 17th Mar
Mar 17
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Mon 18th Mar
Mar 18
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Tue 19th Mar
Mar 19
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1) 0.3km - 2:17(7:44/km) 117/124bpm [905b/km] 33cal
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1) 1.13km - 7:56(7:03/km) 123/132bpm [867b/km] 134cal
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1) 0.32km - 2:04(6:24/km) 122/135bpm [781b/km] 37cal
2) 0.28km - 2:30(9:01/km) 120/132bpm [1083b/km] 36cal 3) 0.26km - 1:40(6:28/km) 122/137bpm [789b/km] 28cal 4) 0.23km - 2:09(9:18/km) 116/137bpm [1078b/km] 32cal 5) 0.17km - 1:02(6:05/km) 115/132bpm [699b/km] 19cal 6) 0.38km - 3:12(8:24/km) 119/133bpm [1000b/km] 48cal 7) 0.17km - 1:04(6:21/km) 113/128bpm [717b/km] 22cal 8) 0.37km - 3:07(8:29/km) 121/134bpm [1026b/km] 44cal 9) 0.17km - 1:05(6:20/km) 111/121bpm [703b/km] 20cal 10) 0.38km - 3:02(7:59/km) 117/125bpm [934b/km] 50cal 11) 0.17km - 1:03(6:08/km) 112/137bpm [687b/km] 19cal 12) 0.01km - 11(17:22/km) 139/140bpm [2414b/km] 4cal Add a comment
1) 1.61km - 11:24(7:05/km) 112/125bpm [794b/km] 174cal 84/88rpm
2) 0.09km - 38(7:27/km) 125/126bpm [931b/km] 11cal 85/87rpm Add a comment
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1) 1km - 7:19(7:20/km) 109/118bpm [798b/km] 113cal
2) 0.81km - 4:54(6:04/km) 123/130bpm [746b/km] 91cal 3) 0.24km - 2:06(8:53/km) 114/131bpm [1013b/km] 25cal 4) 0.81km - 4:48(5:57/km) 126/135bpm [749b/km] 91cal 5) 0.2km - 2:01(9:58/km) 111/133bpm [1106b/km] 23cal 6) 0.81km - 4:45(5:53/km) 127/137bpm [748b/km] 89cal 7) 0.2km - 2:02(10:00/km) 115/137bpm [1151b/km] 24cal 8) 0.42km - 2:29(5:57/km) 125/135bpm [743b/km] 46cal 9) 0.14km - 1:22(9:32/km) 116/137bpm [1106b/km] 16cal 10) 0.2km - 1:03(5:11/km) 125/136bpm [647b/km] 20cal 11) 0.2km - 1:45(8:35/km) 123/137bpm [1055b/km] 25cal 12) 0.2km - 1:01(5:09/km) 127/139bpm [654b/km] 20cal 13) 0.2km - 1:45(8:39/km) 126/140bpm [1089b/km] 27cal 14) 0.2km - 1:02(5:08/km) 125/136bpm [642b/km] 20cal 15) 0.2km - 1:45(8:47/km) 127/138bpm [1116b/km] 27cal 16) 0.2km - 59(4:51/km) 123/137bpm [597b/km] 22cal 17) 0.04km - 20(9:01/km) 137/139bpm [1235b/km] 6cal Add a comment
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Hard work at times but also fun at others. Just kept going which is pleasing. Had decided not to worry about fitting in parkrun as I didn't think I'd make it back in time. Fortunately, I was only 200m behind the tail walkers by the time I got there. Bit bitty to start with and struggled on the early hills. However, I did try to inject the odd bit of variation later on. Really need to think carefully about race pace!
Bagels with peanut butter for breakfast. Only took one gel on the run (no water). Need a proper rehearsal but this is moving in the right direction. 1) 0.11km - 1:00(8:52/km) 78/98bpm [692b/km] 12cal 2) 0.54km - 4:00(7:25/km) 115/120bpm [852b/km] 61cal 3) 0.06km - 30(8:31/km) 109/119bpm [929b/km] 7cal 4) 0.41km - 3:00(7:15/km) 122/131bpm [884b/km] 53cal 5) 0.1km - 1:00(9:49/km) 117/125bpm [1148b/km] 11cal 6) 0.54km - 4:00(7:21/km) 125/134bpm [918b/km] 67cal 7) 0.05km - 30(9:17/km) 106/125bpm [984b/km] 6cal 8) 0.38km - 3:00(7:56/km) 114/135bpm [904b/km] 40cal 9) 0.1km - 1:00(10:21/km) 120/127bpm [1242b/km] 15cal 10) 0.52km - 4:00(7:43/km) 126/132bpm [972b/km] 66cal 11) 0.05km - 30(11:01/km) 131/133bpm [1442b/km] 7cal 12) 0.43km - 3:00(7:03/km) 124/128bpm [874b/km] 50cal 13) 0.11km - 1:00(9:16/km) 118/125bpm [1094b/km] 12cal 14) 0.56km - 4:00(7:09/km) 126/133bpm [901b/km] 67cal 15) 0.04km - 30(11:28/km) 108/131bpm [1239b/km] 5cal 16) 0.38km - 3:00(7:48/km) 123/132bpm [960b/km] 47cal 17) 0.12km - 1:00(8:38/km) 126/133bpm [1088b/km] 15cal 18) 0.56km - 4:00(7:12/km) 126/133bpm [907b/km] 66cal 19) 0.08km - 30(6:03/km) 111/114bpm [671b/km] 5cal 20) 0.44km - 3:00(6:53/km) 123/130bpm [846b/km] 46cal 21) 0.1km - 1:00(10:07/km) 121/129bpm [1224b/km] 12cal 22) 0.56km - 4:00(7:07/km) 125/133bpm [889b/km] 62cal 23) 0.06km - 30(8:43/km) 126/129bpm [1099b/km] 8cal 24) 0.42km - 3:00(7:13/km) 127/132bpm [917b/km] 43cal 25) 0.1km - 1:00(10:10/km) 120/128bpm [1221b/km] 9cal 26) 0.58km - 4:00(6:55/km) 126/130bpm [872b/km] 63cal 27) 0.05km - 30(9:06/km) 125/127bpm [1138b/km] 6cal 28) 0.43km - 3:00(6:57/km) 125/135bpm [869b/km] 48cal 29) 0.09km - 1:00(10:40/km) 122/133bpm [1301b/km] 11cal 30) 0.57km - 4:00(6:58/km) 126/134bpm [878b/km] 68cal 31) 0.05km - 30(9:36/km) 128/132bpm [1228b/km] 6cal 32) 0.42km - 3:00(7:09/km) 127/133bpm [908b/km] 47cal 33) 0.1km - 1:00(10:24/km) 120/133bpm [1248b/km] 11cal 34) 0.59km - 4:00(6:49/km) 127/135bpm [867b/km] 70cal 35) 0.05km - 30(9:16/km) 129/134bpm [1196b/km] 8cal 36) 0.44km - 3:00(6:51/km) 128/136bpm [878b/km] 50cal 37) 0.1km - 1:00(10:19/km) 124/135bpm [1279b/km] 12cal 38) 0.57km - 4:00(7:01/km) 124/131bpm [870b/km] 60cal 39) 0.05km - 30(9:13/km) 129/130bpm [1188b/km] 7cal 40) 0.43km - 3:00(6:58/km) 128/133bpm [891b/km] 50cal 41) 0.12km - 1:00(8:07/km) 126/132bpm [1023b/km] 13cal 42) 0.57km - 4:00(7:00/km) 128/134bpm [895b/km] 67cal 43) 0.05km - 30(9:41/km) 128/132bpm [1239b/km] 7cal 44) 0.42km - 3:00(7:10/km) 127/131bpm [911b/km] 45cal 45) 0.1km - 1:00(10:10/km) 124/131bpm [1260b/km] 11cal 46) 0.57km - 4:00(6:59/km) 128/134bpm [894b/km] 65cal 47) 0.06km - 30(9:03/km) 129/133bpm [1168b/km] 7cal 48) 0.43km - 3:00(6:59/km) 130/136bpm [909b/km] 48cal 49) 0.1km - 1:00(10:10/km) 124/135bpm [1261b/km] 10cal 50) 0.58km - 4:00(6:52/km) 129/136bpm [886b/km] 67cal 51) 0.05km - 30(9:54/km) 131/134bpm [1297b/km] 8cal 52) 0.33km - 3:00(8:58/km) 128/134bpm [1147b/km] 43cal 53) 0.15km - 1:00(6:51/km) 129/132bpm [883b/km] 17cal 54) 0.6km - 4:00(6:39/km) 132/136bpm [878b/km] 69cal 55) 0.05km - 30(9:59/km) 131/135bpm [1308b/km] 7cal 56) 0.43km - 3:00(7:00/km) 130/137bpm [909b/km] 45cal 57) 0.12km - 1:00(8:15/km) 134/142bpm [1105b/km] 15cal 58) 0.56km - 4:00(7:08/km) 133/137bpm [949b/km] 66cal 59) 0.05km - 30(9:38/km) 132/135bpm [1271b/km] 7cal 60) 0.41km - 3:00(7:22/km) 133/136bpm [979b/km] 44cal 61) 0.13km - 1:00(7:25/km) 134/135bpm [993b/km] 16cal 62) 0.56km - 4:00(7:08/km) 132/137bpm [942b/km] 63cal 63) 0.05km - 30(10:13/km) 136/137bpm [1390b/km] 8cal 64) 0.4km - 3:00(7:35/km) 131/134bpm [993b/km] 41cal 65) 0.11km - 1:00(9:29/km) 131/135bpm [1242b/km] 12cal 66) 0.57km - 4:00(6:58/km) 134/138bpm [934b/km] 62cal 67) 0.07km - 30(7:12/km) 138/139bpm [994b/km] 9cal 68) 0.45km - 3:00(6:44/km) 139/142bpm [937b/km] 53cal 69) 0.1km - 1:00(9:33/km) 130/139bpm [1242b/km] 12cal 70) 0.58km - 4:00(6:55/km) 134/138bpm [928b/km] 65cal 71) 0.07km - 30(6:43/km) 137/138bpm [919b/km] 8cal 72) 0.43km - 3:00(7:03/km) 139/140bpm [981b/km] 53cal 73) 0.11km - 1:00(8:50/km) 131/138bpm [1157b/km] 11cal 74) 0.56km - 4:00(7:12/km) 136/140bpm [980b/km] 65cal 75) 0.05km - 30(10:07/km) 136/138bpm [1377b/km] 6cal 76) 0.42km - 3:00(7:05/km) 135/139bpm [957b/km] 47cal 77) 0.1km - 1:00(9:47/km) 135/139bpm [1320b/km] 13cal 78) 0.59km - 4:00(6:46/km) 139/143bpm [941b/km] 70cal 79) 0.06km - 30(8:47/km) 138/142bpm [1212b/km] 8cal 80) 0.42km - 3:00(7:05/km) 138/142bpm [978b/km] 50cal 81) 0.11km - 1:00(8:58/km) 137/143bpm [1228b/km] 15cal 82) 0.5km - 3:22(6:42/km) 138/143bpm [925b/km] 57cal Add a comment
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1) 0.84km - 6:26(7:38/km) 110/122bpm [839b/km] 92cal
2) 0.4km - 2:28(6:09/km) 123/131bpm [757b/km] 47cal 3) 0.4km - 3:09(7:52/km) 117/130bpm [920b/km] 42cal 4) 0.4km - 2:27(6:07/km) 125/131bpm [765b/km] 47cal 5) 0.4km - 3:25(8:32/km) 116/131bpm [990b/km] 50cal 6) 0.4km - 2:27(6:08/km) 127/136bpm [780b/km] 46cal 7) 0.4km - 3:43(9:17/km) 120/137bpm [1114b/km] 51cal 8) 0.4km - 2:19(5:47/km) 129/134bpm [746b/km] 43cal 9) 0.4km - 3:31(8:46/km) 119/134bpm [1044b/km] 48cal 10) 0.4km - 2:20(5:50/km) 129/135bpm [752b/km] 43cal 11) 0.39km - 3:39(9:18/km) 118/135bpm [1097b/km] 45cal 12) 0km - 2(6:01/km) 116/116bpm [697b/km] 13) 0.2km - 1:07(5:33/km) 126/137bpm [700b/km] 22cal 14) 0.12km - 1:18(10:37/km) 130/140bpm [1381b/km] 19cal 15) 0.2km - 1:05(5:24/km) 124/133bpm [669b/km] 19cal 16) 0.18km - 1:45(9:57/km) 122/136bpm [1215b/km] 21cal 17) 0.2km - 1:00(5:01/km) 117/128bpm [586b/km] 22cal 18) 0.2km - 1:53(9:27/km) 123/130bpm [1162b/km] 25cal 19) 0.2km - 1:01(5:06/km) 130/141bpm [662b/km] 22cal 20) 0.2km - 1:48(8:59/km) 126/142bpm [1133b/km] 26cal 21) 0.13km - 47(6:00/km) 128/134bpm [768b/km] 14cal 22) 0.03km - 24(11:23/km) 133/137bpm [1514b/km] 8cal Add a comment
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