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-
Races
196 -
Miles
9696 -
Miles
6 -
Miles
141 -
Miles
810 -
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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If I don't... | Feb 2022 |
Podcast ideas | Jan 2021 |
2020 Highlights? Cat in boxes, obviously | Dec 2020 |
There's more to this than ballots | Oct 2019 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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26th Sep
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General | 5mi | 54:00 |
25th Sep
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General | 2mi | 21:25 |
25th Sep
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Strength | 0mi | 5:00 |
24th Sep
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Race | 6.3mi | 1:02:41 |
24th Sep
|
General | 0.6mi | 6:40 |
12 Month Benchmarks | Run |
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Mile | 9:00 |
5k | 30:05 |
5mi | 49:51 |
10k | 1:02:06 |
10mi | 1:50:43 |
Half | 2:28:41 |
Recent Pictures | Show more |
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2023 Targets | Set your targets |
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Recent Threads |
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This user has not joined in with any threads recently |
Followers (2) |
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Badges Collected | See available badges |
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Read Everyone!
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- Best WAVA
Dist | Races | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 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 | 110 | 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 | 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 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
19 Nov | Gosport Half Marathon | 13.1mi | ||
2023 | Result | WAVA | Distance | |
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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2023 | 7 | 7 | 6 | 0 | 0 | 48 | 27 | 19 | 10 | 0 | 0 | 0 | 125 |
2023 | 19 | 67 | 112 | 65 | 52 | 11 | 35 | 78 | 80 | 0 | 0 | 0 | 519 |
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 |
Thu 31st Aug
Aug 31
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Fri 1st Sep
Sep 1
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Sat 2nd Sep
Sep 2
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Sun 3rd Sep
Sep 3
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Mon 4th Sep
Sep 4
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Tue 5th Sep
Sep 5
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Wed 6th Sep
Sep 6
|
Follow along dumbbell routine
![]() |
Split Summary
=== 1) 1.61km - 20:34(12:46/km) 97/113bpm [1239b/km] 184cal 41/53rpm 2) 1.61km - 18:07(11:15/km) 91/103bpm [1024b/km] 152cal 50/59rpm 3) 0.82km - 9:21(11:29/km) 92/105bpm [1056b/km] 81cal 49/53rpm ![]()
4kms.
Didn't have the car so walked over to Came Downs for the flat and straightish road there. Kept the pace ok but had to pull over for traffic on three of the efforts. Please with the paces though. Lots of walk to and from (about 4km each way) so a fair busy morning. Split Summary === 1) 0km - 2(0/km) 62/62bpm [INFb/km] 2) 1km - 6:18(6:18/km) 115/123bpm [725b/km] 107cal 3) 0.46km - 4:31(9:53/km) 97/123bpm [959b/km] 49cal 4) 1km - 6:13(6:13/km) 123/128bpm [765b/km] 112cal 5) 0.56km - 5:00(8:58/km) 110/127bpm [987b/km] 62cal 6) 1km - 6:21(6:21/km) 125/131bpm [793b/km] 112cal 7) 0.59km - 5:00(8:32/km) 116/129bpm [990b/km] 66cal 8) 1km - 5:56(5:56/km) 132/138bpm [784b/km] 113cal 9) 0.06km - 39(10:20/km) 132/137bpm [1365b/km] 11cal ![]()
Split Summary
=== 1) 1.61km - 18:50(11:42/km) 79/96bpm [924b/km] 154cal 46/57rpm 2) 1.41km - 17:45(12:35/km) 77/88bpm [969b/km] 135cal 44/75rpm ![]()
Split Summary
=== 1) 1.33km - 14:14(10:44/km) 77/86bpm [826b/km] 121cal 51/58rpm ![]() |
Split Summary
=== 1) 0.55km - 6:09(11:12/km) 95/117bpm [1064b/km] 57cal 50/53rpm ![]()
1 mile TT. Some downhill, mostly gentle but one more 'supportive' bit on Coburg Road.
Not sure how much quicker I can go at the moment so it would be good to focus on developing the underlying fitness to see how much easier the 5:29kms start to feel. It would be good to see if going at 5:45 pace might be easier to hold for a bit longer. Split Summary === 1) 1.63km - 9:07(5:37/km) 131/141bpm [735b/km] 174cal ![]()
TAO - perceived effort run which involves standing still for 2 minutes before and after in order to gauge heart rates.
Split Summary === 1) 0km - 2:00(25:50:23/km) 64/72bpm [99225b/km] 6cal 2) 0.74km - 5:00(6:44/km) 110/120bpm [740b/km] 81cal 3) 0.95km - 6:00(6:19/km) 124/131bpm [783b/km] 111cal 4) 0.01km - 2:00(2:27:49/km) 106/131bpm [15669b/km] 22cal 5) 0km - 1(0/km) 81/81bpm [INFb/km] ![]()
Split Summary
=== 1) 0.62km - 7:01(11:20/km) 76/89bpm [861b/km] 59cal 51/54rpm ![]() |
Split Summary
=== 1) 0.06mi - 1:03(17:22/mi) 102/104bpm [1771b/mi] 9cal 49/53rpm 2) 0.95mi - 11:13(11:49/mi) 120/130bpm [1417b/mi] 176cal 74/106rpm ![]()
Under/over
Target marathon pace is 6:23. Aim for around 10 seconds over and 10 seconds under. Found it hard to slow down enough for the overs. This will be a good one to build on. Split Summary === 1) 0.63mi - 6:36(10:30/mi) 118/127bpm [1238b/mi] 115cal 2) 0.62mi - 6:15(10:02/mi) 129/132bpm [1294b/mi] 115cal 3) 0.01mi - 6(10:43/mi) 124/131bpm [1329b/mi] 2cal 4) 0.63mi - 6:35(10:28/mi) 127/133bpm [1329b/mi] 115cal 5) 0.63mi - 6:16(10:00/mi) 134/137bpm [1339b/mi] 117cal 6) 0.01mi - 4(8:01/mi) 136/137bpm [1090b/mi] 2cal ![]()
Gently increasing running time to get going 100/200/300
Interesting how easy some of those paces feel to slip into. Split Summary === 1) 0.06mi - 1:11(18:42/mi) 79/80bpm [1477b/mi] 10cal 2) 0.06mi - 40(10:35/mi) 87/99bpm [921b/mi] 11cal 3) 0.06mi - 1:04(16:40/mi) 93/100bpm [1550b/mi] 13cal 4) 0.06mi - 40(10:10/mi) 88/98bpm [894b/mi] 11cal 5) 0.08mi - 1:17(15:06/mi) 91/100bpm [1375b/mi] 15cal 6) 0.14mi - 1:20(9:51/mi) 105/113bpm [1033b/mi] 24cal 7) 0.07mi - 1:06(16:06/mi) 103/115bpm [1658b/mi] 13cal 8) 0.19mi - 1:57(10:11/mi) 107/117bpm [1089b/mi] 34cal 9) 0.04mi - 44(16:15/mi) 108/117bpm [1755b/mi] 9cal 10) 0.23mi - 2:27(10:29/mi) 113/120bpm [1185b/mi] 43cal ![]() |
Squats and weights
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Split Summary
=== 1) 1.06km - 12:07(11:26/km) 99/112bpm [1132b/km] 118cal 48/54rpm ![]()
Pretty pleased with that. Basically an EIM session and proved quite a lot in terms of what I'm able to do. More continuous running.
Session was programmed in as 2km efforts with 1km recoveries. One km is far too long so 3 & 4 (below) are shorter. Two 2km efforts and 1 1.5km - stopped early after seeing Rob but would probably only have continued to the mile point. Going to be hard to do 2km efforts around here without encountering hills. Maybe that's a good thing. Split Summary === 1) 0.84km - 6:18(7:28/km) 109/117bpm [814b/km] 90cal 2) 2km - 12:48(6:24/km) 124/133bpm [793b/km] 226cal 3) 0.84km - 7:04(8:27/km) 117/132bpm [988b/km] 96cal 4) 2km - 12:33(6:16/km) 132/139bpm [828b/km] 233cal 5) 0.54km - 4:47(8:52/km) 123/135bpm [1092b/km] 61cal 6) 1.51km - 9:26(6:16/km) 136/145bpm [853b/km] 176cal 7) 0.01km - 4(5:58/km) 145/146bpm [865b/km] 2cal ![]() |
Thu 7th Sep
Sep 7
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Fri 8th Sep
Sep 8
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Sat 9th Sep
Sep 9
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Sun 10th Sep
Sep 10
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Mon 11th Sep
Sep 11
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Tue 12th Sep
Sep 12
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Wed 13th Sep
Sep 13
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Split Summary
=== 1) 0.17km - 1:46(10:39/km) 122/129bpm [1300b/km] 28cal 49/55rpm 2) 0.1km - 41(6:55/km) 122/127bpm [844b/km] 10cal 76/83rpm 3) 0.06km - 37(9:49/km) 128/130bpm [1257b/km] 9cal 49/81rpm 4) 0.12km - 48(6:53/km) 126/128bpm [868b/km] 14cal 78/83rpm 5) 0.06km - 35(10:28/km) 131/132bpm [1371b/km] 9cal 58/81rpm 6) 0.14km - 57(6:45/km) 130/132bpm [877b/km] 16cal 76/83rpm 7) 0.06km - 34(10:09/km) 133/134bpm [1350b/km] 9cal 59/81rpm 8) 0.1km - 42(6:52/km) 128/130bpm [879b/km] 12cal 78/83rpm 9) 0.01km - 3(7:10/km) 130/130bpm [933b/km] 1cal 60/80rpm ![]()
Weymouth park and ride trade. 2km warm up prior to this.
5x1km with 5 minutes recovery. Tried to be careful with the pace on the first one (hit target marathon pace). With 2-5, didn't look at the watch but tried to run at a comfortable, steady pace (ok, did push it with the last one once I'd decided to tap out at 5). Change of shirt during third recovery. Much more running in the recoveries and for first three, ran the first 4 minutes to effectively make each one up to a mile of running. Just trying to push myself a little bit more now. Split Summary === 1) 0.01km - 7(16:58/km) 83/85bpm [1408b/km] 2) 1km - 6:23(6:23/km) 122/129bpm [778b/km] 112cal 3) 0.72km - 5:00(6:58/km) 128/131bpm [893b/km] 87cal 4) 1km - 6:14(6:14/km) 132/137bpm [822b/km] 116cal 5) 0.71km - 5:00(7:05/km) 135/138bpm [956b/km] 88cal 6) 1km - 6:01(6:01/km) 139/145bpm [836b/km] 117cal 7) 0.68km - 5:00(7:20/km) 134/145bpm [982b/km] 82cal 8) 1km - 6:07(6:07/km) 138/145bpm [843b/km] 115cal 9) 0.57km - 5:00(8:46/km) 131/145bpm [1149b/km] 69cal 10) 1km - 5:42(5:42/km) 143/150bpm [815b/km] 114cal 11) 0.37km - 2:46(7:27/km) 140/149bpm [1042b/km] 51cal ![]()
Split Summary
=== 1) 0.42km - 4:30(10:47/km) 81/88bpm [874b/km] 41cal 51/53rpm 2) 0.41km - 2:44(6:39/km) 106/116bpm [705b/km] 46cal 78/82rpm 3) 0.4km - 4:11(10:22/km) 92/114bpm [954b/km] 42cal 51/79rpm 4) 0.41km - 2:40(6:27/km) 112/119bpm [723b/km] 45cal 79/107rpm 5) 0.36km - 2:59(8:19/km) 111/120bpm [922b/km] 42cal 64/80rpm ![]() |
Hot Hot Hot
Good for the mind today. Got it done. Wasn't put off by the Bustinskins bod doing his 100m efforts, just got on and did my own thing. Got 8x400 metres done in the brutal heat and at a controlled but quick pace. Pushed a little bit to get then between 2:04 and 2:12. Slowest effort came after the slowest recovery. Not sure what this means for parkrun tomorrow but these weren't all out efforts and the recovery was fairly long. Time for a Yasso session aiming at 4:30s for 800? Split Summary === 1) 0.48mi - 5:41(11:48/mi) 104/114bpm [1227b/mi] 84cal (warm up - not much) 2) 0.25mi - 2:10(8:43/mi) 114/129bpm [994b/mi] 38cal 3) 0.24mi - 3:35(14:52/mi) 105/128bpm [1561b/mi] 44cal 4) 0.25mi - 2:06(8:25/mi) 123/134bpm [1036b/mi] 41cal 5) 0.25mi - 3:38(14:40/mi) 112/134bpm [1644b/mi] 46cal 6) 0.25mi - 2:04(8:21/mi) 126/136bpm [1052b/mi] 42cal 7) 0.25mi - 3:38(14:39/mi) 113/135bpm [1655b/mi] 46cal 8) 0.25mi - 2:09(8:37/mi) 126/138bpm [1086b/mi] 42cal 9) 0.25mi - 3:36(14:29/mi) 116/138bpm [1681b/mi] 48cal 10) 0.25mi - 2:09(8:39/mi) 128/138bpm [1107b/mi] 42cal 11) 0.25mi - 3:26(13:48/mi) 121/138bpm [1670b/mi] 48cal 12) 0.25mi - 2:06(8:26/mi) 131/140bpm [1106b/mi] 41cal 13) 0.25mi - 4:05(16:26/mi) 114/141bpm [1874b/mi] 47cal 14) 0.25mi - 2:12(8:49/mi) 127/138bpm [1121b/mi] 42cal 15) 0.25mi - 3:34(14:22/mi) 121/138bpm [1738b/mi] 46cal 16) 0.25mi - 2:08(8:35/mi) 129/141bpm [1107b/mi] 42cal 17) 0.02mi - 18(12:36/mi) 139/141bpm [1751b/mi] 6cal ![]() |
Should have adjusted opening pace. But, another comeback, post PE, pb and a few seconds closer to 30 minutes.
Split Summary === 1) 5.03km - 31:23(6:15/km) 138/152bpm [862b/km] 598cal ![]()
Split Summary
=== 1) 1.61km - 18:48(11:41/km) 84/92bpm [981b/km] 152cal 49/52rpm 2) 0.12km - 1:30(12:15/km) 85/89bpm [1041b/km] 12cal 48/50rpm ![]() |
Muggy.
Have lots of thoughts about this, perhaps too many so it is probably best to have none at all. But really, really sweaty. Need to be kind to myself as I haven't attempted this kind of run since the before days... Took on a gel at 5k and used that as a reason to stop before hitting the seafront. Also stopped to let the parade of Junior parkrun through. Positives? Plenty. It's 70 minutes done and something to consolidate next week. There were a few 30 second surges. Kept going. Only aiming for 6:55 per km so 6:57 with walk breaks is absolutely fine! Today was day 5 of running and the biggest week since the start of May (which was also the week that I first noticed symptoms of PE). Very sweaty though - partially a weight thing, partially a weather thing. Possibly something worth mention to cardiology in a week's time. Split Summary === 1) 6.26mi - 1:10:03(11:12/mi) 126/139bpm [1410b/mi] 1141cal ![]() |
Bit of a struggle at times. 3x1km (marathon pace) and 4x 200m
200s were mostly because I think the 4th and 5th km would have been too much for me this morning. Took the decision to keep the recoveries shorter today. Not sure that was a good idea. Split Summary === 1) 1km - 7:41(7:40/km) 105/114bpm [806b/km] 106cal 2) 1km - 6:23(6:23/km) 116/124bpm [741b/km] 109cal 3) 0.17km - 1:46(10:06/km) 110/124bpm [1112b/km] 22cal 4) 1km - 6:29(6:29/km) 123/132bpm [797b/km] 116cal 5) 0.24km - 2:14(9:10/km) 114/132bpm [1044b/km] 28cal 6) 1km - 6:10(6:10/km) 123/131bpm [759b/km] 106cal 7) 0.23km - 2:04(8:50/km) 116/129bpm [1026b/km] 26cal 8) 0.21km - 1:21(6:22/km) 116/127bpm [738b/km] 21cal 9) 0.16km - 1:41(10:31/km) 116/128bpm [1219b/km] 20cal 10) 0.21km - 1:22(6:24/km) 120/129bpm [768b/km] 23cal 11) 0.09km - 54(10:20/km) 123/130bpm [1272b/km] 11cal 12) 0.2km - 1:10(5:46/km) 120/127bpm [692b/km] 21cal 13) 0.17km - 1:25(8:20/km) 122/129bpm [1017b/km] 21cal 14) 0.21km - 1:14(5:51/km) 124/127bpm [725b/km] 22cal 15) 0.6km - 4:29(7:31/km) 120/127bpm [903b/km] 66cal ![]() |
Split Summary
=== 1) 0.11mi - 1:21(11:52/mi) 110/118bpm [1305b/mi] 20cal 72/83rpm 2) 0.02mi - 18(16:41/mi) 111/113bpm [1852b/mi] 4cal 61/80rpm 3) 0.11mi - 1:15(11:10/mi) 108/112bpm [1206b/mi] 19cal 79/83rpm 4) 0.03mi - 31(14:55/mi) 106/111bpm [1581b/mi] 7cal 62/81rpm 5) 0.09mi - 1:02(11:28/mi) 107/112bpm [1227b/mi] 16cal 79/83rpm 6) 0.04mi - 39(17:42/mi) 108/114bpm [1912b/mi] 7cal 58/79rpm 7) 0.12mi - 1:22(11:11/mi) 109/113bpm [1219b/mi] 22cal 76/83rpm 8) 0.01mi - 7(16:36/mi) 114/115bpm [1892b/mi] 2cal 22/80rpm ![]()
Social...
Split Summary === 1) 1.66mi - 17:40(10:40/mi) 114/125bpm [1215b/mi] 285cal 2) 0.02mi - 24(16:33/mi) 112/118bpm [1854b/mi] 4cal 3) 0.48mi - 5:06(10:37/mi) 121/128bpm [1284b/mi] 84cal 4) 0.07mi - 1:01(14:51/mi) 121/128bpm [1797b/mi] 13cal 5) 0.58mi - 6:29(11:06/mi) 121/127bpm [1343b/mi] 106cal 6) 0.05mi - 49(17:55/mi) 122/128bpm [2186b/mi] 10cal 7) 0.39mi - 4:03(10:23/mi) 123/127bpm [1277b/mi] 70cal 8) 0.05mi - 44(16:23/mi) 122/126bpm [1998b/mi] 9cal 9) 0.12mi - 1:15(10:44/mi) 121/126bpm [1299b/mi] 19cal 10) 0.56mi - 7:01(12:30/mi) 118/131bpm [1475b/mi] 98cal ![]()
Split Summary
=== 1) 0.75mi - 13:10(17:39/mi) 78/85bpm [1377b/mi] 120cal 50/55rpm ![]() |
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Thu 14th Sep
Sep 14
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Fri 15th Sep
Sep 15
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Sat 16th Sep
Sep 16
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Sun 17th Sep
Sep 17
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Mon 18th Sep
Sep 18
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Tue 19th Sep
Sep 19
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Wed 20th Sep
Sep 20
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Last minute decision for 400s. Body not really ready for the first one. Second and third were predominantly downhill but good for leg turnover. Seventh was deliberately slower after a much shorter recovery and ended with a couple of 200s just to get something done. Last one included a hill so not too bad (got to the top so it all work!)
Split Summary === 1) 0.86km - 5:59(6:57/km) 107/119bpm [744b/km] 89cal 2) 0.4km - 2:27(6:07/km) 120/131bpm [735b/km] 46cal 3) 0.34km - 3:22(9:50/km) 112/134bpm [1102b/km] 44cal 4) 0.4km - 2:07(5:18/km) 116/126bpm [615b/km] 39cal 5) 0.37km - 2:50(7:36/km) 119/125bpm [904b/km] 42cal 6) 0.4km - 2:05(5:12/km) 122/128bpm [634b/km] 36cal 7) 0.34km - 2:49(8:11/km) 118/128bpm [966b/km] 41cal 8) 0.4km - 2:14(5:34/km) 124/133bpm [691b/km] 41cal 9) 0.4km - 3:22(8:25/km) 114/133bpm [960b/km] 45cal 10) 0.4km - 2:16(5:39/km) 125/143bpm [706b/km] 43cal 11) 0.31km - 2:51(9:13/km) 117/139bpm [1078b/km] 38cal 12) 0.4km - 2:12(5:30/km) 124/137bpm [682b/km] 43cal 13) 0.09km - 53(10:00/km) 128/136bpm [1281b/km] 13cal 14) 0.4km - 2:27(6:08/km) 124/130bpm [762b/km] 42cal 15) 0.2km - 1:38(8:17/km) 121/129bpm [1003b/km] 23cal 16) 0.21km - 1:17(6:03/km) 122/130bpm [738b/km] 23cal 17) 0.29km - 2:32(8:38/km) 121/131bpm [1044b/km] 37cal 18) 0.21km - 1:25(6:40/km) 123/133bpm [819b/km] 23cal 19) 0.14km - 1:15(8:53/km) 127/134bpm [1129b/km] 20cal ![]() |
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Split Summary
=== 1) 0.56km - 4:00(7:10/km) 125/131bpm [896b/km] 68cal ![]()
Following straight on…
1km, 1km, 1/2km, 1km, 1/2km Split Summary === 1) 0.29km - 2:14(7:35/km) 115/122bpm [872b/km] 35cal 2) 1km - 5:46(5:46/km) 133/141bpm [768b/km] 112cal 3) 0.66km - 5:00(7:38/km) 123/136bpm [938b/km] 79cal 4) 1km - 5:51(5:51/km) 138/143bpm [807b/km] 116cal 5) 0.33km - 3:16(9:58/km) 121/141bpm [1205b/km] 42cal 6) 0.52km - 2:56(5:40/km) 130/140bpm [736b/km] 55cal 7) 0.24km - 2:05(8:39/km) 128/141bpm [1107b/km] 32cal 8) 1km - 5:59(5:59/km) 136/142bpm [813b/km] 115cal 9) 0.18km - 1:58(10:52/km) 125/142bpm [1358b/km] 22cal 10) 0.51km - 3:05(6:04/km) 130/140bpm [790b/km] 58cal 11) 0.01km - 4(7:18/km) 139/140bpm [1014b/km] 2cal ![]()
Watch set up for 3x2km efforts. Realised this wasn’t going to work so next run follows straight on to make a 1km, 1km, 1km, 1/2km, 1km, 1/2km “session”.
Split Summary === 1) 1km - 6:54(6:54/km) 109/120bpm [753b/km] 107cal 2) 1.01km - 5:59(5:57/km) 128/132bpm [761b/km] 115cal ![]() |
Split Summary
=== 1) 1.56km - 16:54(10:48/km) 78/96bpm [843b/km] 146cal 51/58rpm ![]()
Split Summary
=== 1) 1.51km - 15:11(10:04/km) 85/102bpm [856b/km] 139cal 52/57rpm ![]()
Some basic dumbbell exercises...
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Kms - under/over/under recovery over/under/under
Split Summary === 1) 1km - 6:05(6:06/km) 124/132bpm [756b/km] 109cal 2) 1km - 6:24(6:25/km) 129/131bpm [827b/km] 119cal 3) 1.01km - 6:03(5:58/km) 133/137bpm [794b/km] 115cal 4) 0.23km - 1:29(6:26/km) 135/136bpm [868b/km] 29cal 5) 0.39km - 4:01(10:24/km) 105/133bpm [1091b/km] 41cal 6) 1km - 6:25(6:23/km) 126/132bpm [805b/km] 115cal 7) 1.01km - 6:01(5:59/km) 135/139bpm [807b/km] 116cal 8) 1km - 5:53(5:51/km) 139/143bpm [814b/km] 115cal 9) 0.24km - 1:25(5:57/km) 141/143bpm [838b/km] 28cal 10) 0.15km - 1:14(8:11/km) 135/140bpm [1104b/km] 20cal ![]()
Split Summary
=== 1) 0.34km - 3:16(9:38/km) 86/89bpm [829b/km] 32cal 52/55rpm 2) 0.22km - 1:24(6:28/km) 104/118bpm [672b/km] 26cal 79/83rpm 3) 0.1km - 1:03(10:48/km) 106/120bpm [1146b/km] 14cal 56/81rpm 4) 0.35km - 2:22(6:48/km) 110/122bpm [748b/km] 41cal 78/83rpm ![]() |
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Thu 21st Sep
Sep 21
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Fri 22nd Sep
Sep 22
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Sat 23rd Sep
Sep 23
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Sun 24th Sep
Sep 24
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Mon 25th Sep
Sep 25
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Tue 26th Sep
Sep 26
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Wed 27th Sep
Sep 27
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Split Summary
=== 1) 0.71km - 5:00(7:05/km) 126/133bpm [892b/km] 87cal ![]()
EIM 200s (x12)
Not really a huge effort although the first one seems wrong! But enough effort to feel like I was working and focusing on form. Split Summary === 1) 0km - 3(0/km) 106/107bpm [INFb/km] 2) 0.2km - 55(4:35/km) 112/118bpm [514b/km] 15cal 3) 0.15km - 1:16(8:26/km) 112/121bpm [944b/km] 17cal 4) 0.2km - 1:09(5:43/km) 122/128bpm [698b/km] 21cal 5) 0.12km - 1:04(8:45/km) 120/128bpm [1049b/km] 18cal 6) 0.2km - 1:09(5:43/km) 122/128bpm [698b/km] 20cal 7) 0.15km - 1:10(7:54/km) 121/128bpm [956b/km] 21cal 8) 0.2km - 1:13(6:05/km) 125/130bpm [760b/km] 21cal 9) 0.12km - 1:11(9:32/km) 118/129bpm [1126b/km] 18cal 10) 0.2km - 1:12(5:59/km) 123/130bpm [736b/km] 22cal 11) 0.2km - 1:26(7:11/km) 123/130bpm [883b/km] 24cal 12) 0.2km - 1:14(6:11/km) 121/127bpm [748b/km] 23cal 13) 0.15km - 1:21(8:44/km) 122/128bpm [1066b/km] 17cal 14) 0.2km - 1:08(5:42/km) 120/128bpm [684b/km] 22cal 15) 0.2km - 1:26(7:11/km) 125/132bpm [898b/km] 21cal 16) 0.2km - 1:09(5:46/km) 124/132bpm [715b/km] 19cal 17) 0.2km - 1:37(8:03/km) 123/132bpm [991b/km] 27cal 18) 0.2km - 1:03(5:16/km) 119/130bpm [626b/km] 20cal 19) 0.2km - 1:33(7:45/km) 123/133bpm [952b/km] 20cal 20) 0.2km - 1:06(5:28/km) 119/128bpm [650b/km] 19cal 21) 0.2km - 1:28(7:22/km) 125/130bpm [920b/km] 23cal 22) 0.2km - 1:10(5:51/km) 126/133bpm [737b/km] 22cal 23) 0.17km - 1:32(8:46/km) 126/136bpm [1104b/km] 26cal 24) 0.2km - 1:05(5:23/km) 126/131bpm [678b/km] 20cal 25) 0.03km - 14(7:03/km) 133/133bpm [938b/km] 4cal ![]()
Split Summary
=== 1) 1.05km - 7:04(6:46/km) 116/123bpm [785b/km] 117cal ![]() |
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Split Summary
=== 1) 1.01km - 6:38(6:34/km) 128/133bpm [841b/km] 121cal ![]()
Yasso esq, looking for 4:30s.
Not an EIM but a sort of Yasso. Interested to find out how hard 4:30s would be. Ahead on the first two then decided to slow down to 10k pace (about 6:10) and couldn't do it! On 4 & 5 just decided to go with a comfortably hard pace and hit 4:35 and 4:27! Split Summary === 1) 0.8km - 4:22(5:28/km) 127/136bpm [694b/km] 83cal 2) 0.19km - 1:48(9:37/km) 120/136bpm [1153b/km] 26cal 3) 0.8km - 4:15(5:18/km) 132/142bpm [700b/km] 85cal 4) 0.17km - 1:54(11:14/km) 120/140bpm [1349b/km] 24cal 5) 0.8km - 4:49(6:02/km) 129/137bpm [778b/km] 89cal 6) 0.16km - 1:43(10:28/km) 120/133bpm [1255b/km] 23cal 7) 0.8km - 4:35(5:44/km) 132/139bpm [756b/km] 88cal 8) 0.15km - 1:46(11:38/km) 119/137bpm [1384b/km] 21cal 9) 0.8km - 4:27(5:34/km) 134/143bpm [746b/km] 87cal 10) 0.02km - 10(6:42/km) 141/142bpm [945b/km] 3cal ![]()
Split Summary
=== 1) 1.01km - 7:01(6:55/km) 115/123bpm [795b/km] 119cal ![]() |
Split Summary
=== 1) 8.06km - 49:58(6:12/km) 141/150bpm [874b/km] 983cal 2) 0.11km - 1:01(9:32/km) 142/149bpm [1354b/km] 16cal 3) 1.91km - 11:42(6:08/km) 148/153bpm [907b/km] 231cal ![]()
Split Summary
=== 1) 1.01km - 6:40(6:37/km) 120/129bpm [794b/km] 112cal ![]() |
Just a 20 minute spin. HR relatively low but is on the rise. Split Summary
=== 1) 3.29km - 21:25(6:31/km) 124/136bpm [808b/km] 373cal ![]()
Basic resistance band exercises (crab walks and around the clock)
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Split Summary
=== 1) 5km - 32:00(6:24/km) 121/138bpm [774b/km] 563cal 2) 0.65km - 6:54(10:37/km) 103/138bpm [1093b/km] 66cal 3) 0km - 2(11:48/km) 92/92bpm [1086b/km] 4) 1km - 5:54(5:54/km) 128/138bpm [755b/km] 111cal 5) 0.63km - 3:18(5:17/km) 142/145bpm [751b/km] 68cal 6) 0.8km - 5:51(7:19/km) 124/147bpm [908b/km] 91cal ![]() |
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