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Races
58 -
Miles
22073 -
Miles
7190 -
Miles
15 -
WAVA
83.89% -
1500m
4:48 -
3000m
10:09 -
5000m
17:35 -
5k
18:51 -
5M
29:19 -
10000m
36:31 -
10k
35:44 -
10M
59:37 -
Half
1:18:28 -
20M
2:02:49 -
Mara
2:45:38
About Me | |
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Recent Blogs | |
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Milton Keynes Marathon 2013 | May 2013 |
2012 | Jan 2012 |
Recent Training | |||
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30th Jan
|
General | 1.1mi | 5:43 |
30th Jan
|
Other | 0mi | 46:24 |
30th Jan
|
General | 7.1mi | 34:34 |
29th Jan
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Medium Long Run | 8.8mi | 1:16:02 |
28th Jan
|
Rest | 0mi |
Planned Races | |
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Ecotrail 45 | 18th Mar |
12 Month Benchmarks | Run | Bike |
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Mile | 5:22 | 2:30 |
5k | 18:09 | 9:33 |
5mi | 29:39 | 16:35 |
10k | 37:05 | 22:37 |
10mi | 1:00:50 | 1:01:11 |
Half | 1:20:27 | 1:19:26 |
20mi | 2:08:18 | 0 |
Mara | 2:54:38 | 0 |
Recent Pictures | |
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No pictures shared |
Recent Threads |
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This user has not joined in with any threads recently |
Buddies (12) |
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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 | 2011 | 2012 | 2013 | 2014 | 2015 | 2017 | 2022 |
---|---|---|---|---|---|---|---|---|---|---|
1.5km | 2 | 4:51
5:12/mi
|
79.59 | 4:51 79.59 | ||||||
3km | 5 | 10:13
5:29/mi
|
80.37 | 10:13 80.13 | 10:16 80.37 | |||||
5000m | 5 | 17:35
5:40/mi
|
82.03 | 17:35 82.03 | 18:12 79.84 | |||||
5mi | 4 | 29:19
5:52/mi
|
80.15 | 33:13 70.18 | 29:19 80.15 | 29:48 79.48 | 30:14 78.98 | |||
9km | 1 | 34:49
6:14/mi
|
74.89 | 34:49 74.89 | ||||||
10km | 12 | 35:44
5:45/mi
|
83.89 | 36:30 78.99 | 36:09 79.75 | 35:44 82.01 | 36:40 80.57 | 36:07 83.89 | ||
7.5mi | 2 | 49:21
6:35/mi
|
71.62 | 49:21 71.62 | 1:02:41 56.39 | |||||
15km | 1 | 1:03:51
6:51/mi
|
69.39 | 1:03:51 69.39 | ||||||
10mi | 1 | 59:37
5:58/mi
|
80.52 | 59:37 80.52 | ||||||
13.1mi | 10 | 1:18:28
5:59/mi
|
81.61 | 1:21:59 76.16 | 1:20:16 78.44 | 1:18:43 80.66 | 1:18:28 81.61 | |||
20mi | 1 | 2:02:49
6:08/mi
|
81.61 | 2:02:49 81.61 | ||||||
26.2mi | 11 | 2:45:38
6:19/mi
|
83.55 | 2:53:49 75.65 | 2:46:03 79.85 | 2:49:42 78.79 | 2:46:27 81.02 | 2:46:07 81.88 | 2:45:38 83.55 | 2:57:57 81.33 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
18 Mar | Ecotrail 45 Confirmed | 45km | ||
2022 | Result | WAVA | Distance | |
22 Oct | Beachy Head Marathon | 0.00 | 26.2mi | |
2 Oct | London Marathon SB | 2:57:57 | 81.33 | 26.2mi |
2017 | Result | WAVA | Distance | |
28 Oct | Beachy Head Marathon | 0.00 | 26.2mi | |
29 May | Vitality London 10,000 SB | 36:07 | 83.89 | 10km |
23 Apr | London Marathon PB | 2:45:38 | 83.55 | 26.2mi |
2016 | Result | WAVA | Distance | |
21 May | Cader Idris Fell Race | 0.00 | 11mi | |
14 May | Ras Moel Eilio | 1:14:09 | 52.57 | 8mi |
2015 | Result | WAVA | Distance | |
31 May | Eltham Park 5 SB | 30:14 | 78.98 | 5mi |
26 Apr | Hamburg Marathon SB | 2:46:07 | 81.88 | 26.2mi |
2014 | Result | WAVA | Distance | |
19 Oct | Amsterdam Marathon | 0.00 | 26.2mi | |
5 Oct | Cardiff Half Marathon | 0.00 | 13.1mi | |
27 Sep | Middlesex 10K Championship | 0.00 | 10km | |
20 Aug | BMC/Cambridge Harriers Open Meeting | 0.00 | 5000mt | |
23 Jul | BMC/Cambridge Harriers Open Meeting SB | 10:16 | 80.37 | 3km |
20 Jul | The National Lottery Newham London Anniversary Run SB | 29:48 | 79.48 | 5mi |
13 Jul | Dartford Half Marathon | 1:24:16 | 75.99 | 13.1mi |
25 Jun | BMC/Cambridge Harriers Open Meeting SB | 18:12 | 79.84 | 5000mt |
18 Jun | Kent 10K Championship SB | 37:26 | 78.92 | 10000mt |
31 May | Kent Roadrunner Marathon | 2:57:28 | 75.99 | 26.2mi |
28 May | BMC/Cambridge Harriers Open Meeting SB | 10:19 | 79.98 | 3000mt |
25 May | Vitality London 10,000 SB | 36:40 | 80.57 | 10km |
13 Apr | London Marathon SB | 2:46:27 | 81.02 | 26.2mi |
30 Mar | Paddock Wood Half Marathon | 1:19:39 | 80.40 | 13.1mi |
9 Mar | Finchley 20 PB | 2:02:49 | 81.61 | 20mi |
2 Mar | Reading Half Marathon PB | 1:18:28 | 81.61 | 13.1mi |
2013 | Result | WAVA | Distance | |
16 Nov | London Cross Country Championships | 0.00 | 10km | |
10 Nov | Athens Classic Marathon SB | 2:49:42 | 78.79 | 26.2mi |
20 Oct | Beat the Hour PB | 59:37 | 80.52 | 10mi |
6 Oct | Bournemouth Marathon | 2:50:16 | 78.53 | 26.2mi |
14 Sep | British Athletics League Qualifier PB | 17:35 | 82.02 | 5000mt |
1 Sep | Southern Counties Vets' League Final PB | 4:51 | 79.59 | 1.5km |
1 Sep | Southern Counties Vets' League Final 3k PB | 10:13 | 80.13 | 3km |
26 Aug | Canterbury Half Marathon | 1:22:54 | 76.59 | 13.1mi |
14 Aug | BMC Regional Race - Eltham PB | 4:48 | 80.42 | 1500mt |
21 Jul | Olympic Park Anniversary Run PB | 29:19 | 80.15 | 5mi |
17 Jul | BMC Regional Race - Eltham PB | 10:09 | 80.65 | 3000mt |
26 Jun | K.C.A.A. 10,000 Championship PB | 36:31 | 80.25 | 10000mt |
9 Jun | Southend Half Marathon SB | 1:18:43 | 80.66 | 13.1mi |
27 May | Vitality London 10,000 PB | 35:44 | 82.01 | 10km |
22 May | BMC Regional Race - Eltham | 10:13 | 80.13 | 3000mt |
6 May | Milton Keynes Marathon | 2:50:13 | 78.56 | 26.2mi |
3 Mar | Greenwich Meridian 10km | 38:38 | 75.85 | 10km |
24 Feb | Tunbridge Wells Half Marathon | 1:23:04 | 76.44 | 13.1mi |
26 Jan | Postponed- Southern Cross Country Championships (Mens) PB | 1:03:51 | 69.39 | 15km |
19 Jan | Box Hill Fell Race SB | 1:02:41 | 56.39 | 7.5mi |
12 Jan | Bexley Parkrun PB | 18:51 | 75.95 | 5km |
5 Jan | Kent Cross Country Championship (Senior Men) | 48:23 | 72.63 | 12km |
1 Jan | Greenwich parkrun | 19:16 | 74.31 | 5km |
2012 | Result | WAVA | Distance | |
29 Dec | Cambridge Harriers 7.5-mile XC Race PB | 49:21 | 71.62 | 7.5mi |
25 Dec | Bexley Parkrun SB | 19:20 | 74.05 | 5km |
15 Dec | Kent Vets Cross Country Championships PB | 34:49 | 74.89 | 9km |
8 Dec | South of England Masters XC M50 & M60 | 39:24 | 73.77 | 10km |
24 Nov | South of the Thames SB | 33:13 | 70.18 | 5mi |
11 Nov | Beckenham Charity Trail 10k | 38:47 | 74.94 | 10km |
30 Sep | Berlin Marathon SB | 2:46:03 | 79.85 | 26.2mi |
27 Aug | The Canterbury Half Marathon | 1:21:45 | 77.02 | 13.1mi |
28 Jul | Thunder Run 24hr | 0.00 | 10km | |
14 Jun | Crisis Square Mile Run | 24:10 | 71.09 | 6km |
10 Jun | Southend Half Marathon SB | 1:20:16 | 78.44 | 13.1mi |
27 May | Vitality London 10,000 | 36:49 | 78.95 | 10km |
22 Apr | London Marathon | 2:54:36 | 75.94 | 26.2mi |
4 Mar | Regent's Park 10k Winter Series #6 | 37:33 | 77.40 | 10km |
26 Feb | The Lifestyle Renault Tunbridge Wells Half Marathon | 1:20:35 | 78.13 | 13.1mi |
8 Jan | Regent's Park 10k Winter Series #4 SB | 36:09 | 79.75 | 10km |
2011 | Result | WAVA | Distance | |
6 Nov | Regents Park Winter 10k Series SB | 36:30 | 78.99 | 10km |
22 May | Edinburgh Marathon SB | 2:53:49 | 75.65 | 26.2mi |
27 Feb | Tunbridge Wells Half Marathon SB | 1:21:59 | 76.16 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2023 | 127 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 127 |
2023 | 288 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 288 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 2 |
2022 | 186 | 185 | 161 | 154 | 106 | 119 | 190 | 136 | 140 | 155 | 126 | 114 | 1772 |
2022 | 321 | 305 | 275 | 235 | 222 | 195 | 194 | 271 | 260 | 287 | 236 | 193 | 2995 |
2021 | 93 | 112 | 149 | 150 | 156 | 133 | 152 | 163 | 137 | 167 | 82 | 145 | 1640 |
2021 | 87 | 32 | 63 | 109 | 175 | 143 | 212 | 295 | 292 | 285 | 215 | 248 | 2154 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 0 | 0 | 0 | 0 | 13 |
2020 | 232 | 162 | 107 | 156 | 217 | 191 | 183 | 164 | 157 | 106 | 6 | 70 | 1751 |
2020 | 0 | 0 | 0 | 0 | 29 | 31 | 118 | 153 | 224 | 126 | 142 | 180 | 1003 |
2019 | 208 | 220 | 106 | 30 | 96 | 103 | 82 | 129 | 170 | 199 | 157 | 225 | 1726 |
2019 | 32 | 24 | 57 | 329 | 84 | 0 | 0 | 0 | 8 | 0 | 0 | 0 | 533 |
2018 | 188 | 176 | 80 | 127 | 123 | 90 | 100 | 153 | 168 | 107 | 161 | 130 | 1602 |
2018 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 16 | 8 | 32 |
2017 | 185 | 110 | 239 | 209 | 178 | 153 | 168 | 187 | 202 | 232 | 128 | 103 | 2094 |
2017 | 0 | 0 | 0 | 0 | 0 | 38 | 0 | 0 | 0 | 8 | 24 | 8 | 78 |
2016 | 198 | 119 | 47 | 132 | 191 | 167 | 190 | 182 | 172 | 134 | 72 | 134 | 1737 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 34 | 0 | 0 | 49 |
2015 | 191 | 308 | 300 | 255 | 141 | 172 | 148 | 252 | 163 | 135 | 182 | 190 | 2437 |
2014 | 297 | 219 | 230 | 145 | 223 | 132 | 244 | 335 | 99 | 142 | 218 | 228 | 2514 |
2013 | 147 | 85 | 166 | 188 | 155 | 156 | 229 | 223 | 192 | 185 | 204 | 238 | 2169 |
2013 | 0 | 19 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 |
2012 | 218 | 212 | 121 | 156 | 152 | 220 | 220 | 273 | 257 | 130 | 152 | 194 | 2305 |
2012 | 0 | 0 | 0 | 0 | 0 | 38 | 0 | 0 | 0 | 0 | 0 | 0 | 38 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 187 | 200 |
Tue 3rd Jan
Jan 3
|
Wed 4th Jan
Jan 4
|
Thu 5th Jan
Jan 5
|
Fri 6th Jan
Jan 6
|
Sat 7th Jan
Jan 7
|
Sun 8th Jan
Jan 8
|
Mon 9th Jan
Jan 9
|
Abortive Run
My lower back was sore and rather than risk an injury I decided to abort this evening’s session Split Summary === 1) 1km - 5:52(5:53/km) 120/135bpm [706b/km] 63cal 10.2/15.28kmph ![]()
Split Summary
=== 1) 5km - 17:44(3:33/km) 94/129bpm [333b/km] 87cal 62/102rpm 16.91/30.87kmph 2) 5km - 13:06(2:37/km) 109/124bpm [286b/km] 88cal 69/101rpm 22.89/32.41kmph 3) 2.48km - 7:43(3:06/km) 120/145bpm [373b/km] 61cal 60/91rpm 19.31/33.52kmph ![]()
Split Summary
=== 1) 5km - 12:42(2:32/km) 102/122bpm [259b/km] 79cal 63/90rpm 23.61/50.76kmph 2) 5km - 14:22(2:52/km) 112/130bpm [322b/km] 101cal 72/92rpm 20.88/33.49kmph 3) 2.88km - 10:21(3:36/km) 101/121bpm [364b/km] 49cal 64/91rpm 16.66/30.84kmph ![]() |
Split Summary
=== 1) 5km - 18:19(3:40/km) 91/120bpm [333b/km] 83cal 68/103rpm 16.38/34.36kmph 2) 5km - 15:26(3:05/km) 107/129bpm [330b/km] 98cal 74/103rpm 19.43/31.54kmph 3) 2.6km - 8:03(3:06/km) 121/150bpm [375b/km] 64cal 65/104rpm 19.37/39.4kmph ![]()
WE Run Coaching
Split Summary === 1) 1km - 6:34(6:34/km) 110/119bpm [721b/km] 59cal 9.15/12.56kmph 2) 1km - 6:16(6:16/km) 113/119bpm [709b/km] 57cal 9.56/10.52kmph 3) 1km - 6:10(6:10/km) 118/125bpm [727b/km] 59cal 9.73/10.55kmph 4) 1km - 6:03(6:03/km) 123/127bpm [745b/km] 63cal 9.91/10.52kmph 5) 1km - 6:35(6:35/km) 120/131bpm [790b/km] 60cal 9.12/10.08kmph 6) 0.24km - 1:19(5:32/km) 120/125bpm [665b/km] 11cal 10.83/8.67kmph ![]()
Split Summary
=== 1) 1.72km - 6:06(3:33/km) 98/117bpm [348b/km] 35cal 53/84rpm 16.9/25.09kmph ![]()
Split Summary
=== 1) 0km - 47:12(0/km) 102/157bpm [INFb/km] 267cal ![]()
Split Summary
=== 1) 5km - 13:07(2:37/km) 102/127bpm [268b/km] 82cal 67/115rpm 22.88/50.01kmph 2) 5km - 14:13(2:51/km) 114/138bpm [324b/km] 104cal 76/95rpm 21.1/30.23kmph 3) 1.54km - 5:41(3:42/km) 105/122bpm [388b/km] 29cal 64/103rpm 16.25/43.57kmph ![]() |
Jog home
Split Summary === 1) 1km - 5:31(5:31/km) 126/143bpm [695b/km] 63cal 10.88/12.53kmph 2) 0.66km - 3:52(5:51/km) 141/146bpm [825b/km] 52cal 10.25/11.96kmph ![]()
Hill Reps - 8 x Foyle Road
Split Summary === 1) 0.35km - 1:50(5:17/km) 137/147bpm [725b/km] 23cal 11.34/12.5kmph 2) 0.01km - 25(46:02/km) 141/147bpm [6491b/km] 5cal 1.3/12.16kmph 3) 0.34km - 1:23(4:06/km) 139/153bpm [569b/km] 18cal 14.66/17.6kmph 4) 0.39km - 2:30(6:25/km) 145/157bpm [930b/km] 35cal 9.36/14.91kmph 5) 0.35km - 1:24(4:04/km) 139/146bpm [565b/km] 18cal 14.77/16.46kmph 6) 0.37km - 2:22(6:20/km) 137/146bpm [869b/km] 31cal 9.46/15.62kmph 7) 0.34km - 1:23(4:07/km) 144/154bpm [593b/km] 19cal 14.56/17.47kmph 8) 0.38km - 2:19(6:10/km) 143/152bpm [883b/km] 32cal 9.72/15.45kmph 9) 0.34km - 1:23(4:03/km) 142/147bpm [576b/km] 18cal 14.79/17.06kmph 10) 0.38km - 2:28(6:32/km) 134/148bpm [876b/km] 28cal 9.18/15.72kmph 11) 0.34km - 1:22(4:01/km) 136/144bpm [546b/km] 16cal 14.94/17.16kmph 12) 0.37km - 2:17(6:09/km) 140/147bpm [862b/km] 29cal 9.75/15.65kmph 13) 0.34km - 1:23(4:04/km) 140/146bpm [569b/km] 17cal 14.76/17.4kmph 14) 0.38km - 2:26(6:24/km) 134/148bpm [858b/km] 27cal 9.37/15.55kmph 15) 0.34km - 1:21(4:00/km) 139/146bpm [556b/km] 16cal 15/17.5kmph 16) 0.02km - 13(9:25/km) 144/145bpm [1356b/km] 3cal 6.37/16.12kmph ![]()
Split Summary
=== 1) 1km - 4:57(4:57/km) 137/152bpm [679b/km] 63cal 12.11/13kmph 2) 1km - 5:08(5:08/km) 141/155bpm [723b/km] 68cal 11.7/13kmph 3) 0.99km - 4:59(5:03/km) 155/165bpm [782b/km] 74cal 11.89/13.2kmph ![]()
Split Summary
=== 1) 5km - 18:23(3:41/km) 92/111bpm [338b/km] 86cal 61/103rpm 16.32/38.49kmph 2) 5km - 16:28(3:18/km) 101/120bpm [333b/km] 91cal 64/101rpm 18.23/37.52kmph 3) 2.47km - 7:39(3:06/km) 120/146bpm [373b/km] 62cal 61/103rpm 19.32/37.32kmph ![]()
Split Summary
=== 1) 5km - 12:06(2:25/km) 106/128bpm [257b/km] 82cal 65/95rpm 24.78/51.83kmph 2) 5km - 14:09(2:50/km) 115/133bpm [325b/km] 108cal 77/105rpm 21.21/33.69kmph 3) 3.12km - 9:59(3:12/km) 104/119bpm [333b/km] 50cal 63/87rpm 18.74/47.43kmph ![]() |
Split Summary
=== 1) 5km - 17:18(3:28/km) 87/115bpm [301b/km] 70cal 70/99rpm 17.33/35.97kmph 2) 5km - 14:19(2:52/km) 109/128bpm [312b/km] 95cal 71/101rpm 20.96/33.56kmph 3) 2.7km - 8:06(3:00/km) 121/150bpm [364b/km] 65cal 65/98rpm 19.97/36.58kmph ![]()
Split Summary
=== 1) 5km - 14:36(2:55/km) 96/119bpm [280b/km] 76cal 63/104rpm 20.54/33.89kmph 2) 5km - 14:00(2:48/km) 110/126bpm [308b/km] 92cal 69/86rpm 21.43/31.98kmph 3) 3.05km - 9:39(3:10/km) 105/126bpm [332b/km] 51cal 66/96rpm 18.95/30.77kmph ![]() |
Kent Cross Country Championships
Blowing a gale made for a difficult race but at least the rain held off and it wasn’t too muddy Split Summary === 1) 1km - 3:55(3:55/km) 144/159bpm [565b/km] 53cal 15.3/17.84kmph 2) 1km - 4:05(4:05/km) 153/159bpm [626b/km] 60cal 14.67/15.02kmph 3) 1km - 4:16(4:16/km) 158/170bpm [674b/km] 64cal 14.07/16.06kmph 4) 1km - 4:21(4:21/km) 172/178bpm [747b/km] 74cal 13.81/15.02kmph 5) 1km - 4:26(4:26/km) 160/174bpm [709b/km] 67cal 13.54/15.12kmph 6) 1km - 4:12(4:12/km) 163/171bpm [685b/km] 65cal 14.27/15.05kmph 7) 1km - 4:45(4:45/km) 163/170bpm [774b/km] 74cal 12.64/15.32kmph 8) 1km - 4:39(4:39/km) 161/168bpm [748b/km] 71cal 12.91/14.88kmph 9) 1km - 4:19(4:19/km) 160/164bpm [690b/km] 65cal 13.91/14.85kmph 10) 1km - 4:25(4:25/km) 159/165bpm [702b/km] 66cal 13.59/15.08kmph 11) 1km - 4:37(4:37/km) 157/163bpm [726b/km] 68cal 12.98/14.71kmph 12) 1km - 4:30(4:30/km) 161/166bpm [724b/km] 68cal 13.33/16.29kmph 13) 0.05km - 9(3:13/km) 161/164bpm [518b/km] 2cal 18.67/17.03kmph ![]()
Pre-race warm-up
Split Summary === 1) 0.98km - 4:47(4:54/km) 140/151bpm [686b/km] 64cal 12.24/13.6kmph ![]() |
Long Slow Run
Felt tired after yesterdays XC Split Summary === 1) 1km - 4:53(4:53/km) 119/132bpm [581b/km] 52cal 12.3/14.58kmph 2) 1km - 4:48(4:48/km) 134/140bpm [644b/km] 62cal 12.49/12.8kmph 3) 1km - 4:49(4:49/km) 125/135bpm [602b/km] 52cal 12.47/13.47kmph 4) 1km - 5:39(5:39/km) 126/136bpm [713b/km] 59cal 10.61/12.93kmph 5) 1km - 5:04(5:04/km) 130/136bpm [658b/km] 57cal 11.85/12.33kmph 6) 1km - 5:01(5:01/km) 131/134bpm [658b/km] 56cal 11.95/12.46kmph 7) 1km - 5:12(5:12/km) 130/138bpm [676b/km] 55cal 11.54/12.19kmph 8) 1km - 5:13(5:13/km) 130/143bpm [677b/km] 53cal 11.52/12.33kmph 9) 1km - 5:09(5:09/km) 131/137bpm [674b/km] 53cal 11.65/12.36kmph 10) 1km - 5:04(5:04/km) 134/139bpm [678b/km] 56cal 11.85/13kmph 11) 1km - 5:13(5:13/km) 132/137bpm [689b/km] 52cal 11.5/12.06kmph 12) 1km - 4:45(4:45/km) 133/138bpm [632b/km] 49cal 12.62/13.71kmph 13) 1km - 4:39(4:39/km) 134/139bpm [623b/km] 48cal 12.91/13.17kmph 14) 1km - 4:47(4:47/km) 137/141bpm [656b/km] 54cal 12.53/13.37kmph 15) 1km - 4:48(4:48/km) 137/143bpm [657b/km] 53cal 12.51/13.23kmph 16) 1km - 4:43(4:43/km) 136/142bpm [642b/km] 50cal 12.71/13.47kmph 17) 1km - 4:38(4:38/km) 141/146bpm [654b/km] 56cal 12.93/13.6kmph 18) 1km - 4:58(4:58/km) 139/146bpm [690b/km] 55cal 12.09/12.63kmph 19) 1km - 5:16(5:16/km) 136/143bpm [716b/km] 50cal 11.39/13.27kmph 20) 1km - 4:58(4:58/km) 138/142bpm [686b/km] 53cal 12.06/12.97kmph 21) 1km - 4:48(4:48/km) 138/143bpm [661b/km] 48cal 12.52/13.47kmph 22) 1km - 5:12(5:12/km) 138/143bpm [717b/km] 52cal 11.56/12.36kmph 23) 1km - 4:51(4:51/km) 136/143bpm [659b/km] 38cal 12.39/12.43kmph 24) 1km - 4:43(4:43/km) 137/141bpm [646b/km] 41cal 12.72/13.23kmph 25) 1km - 5:02(5:02/km) 137/141bpm [690b/km] 44cal 11.91/13.1kmph 26) 1km - 5:35(5:35/km) 131/146bpm [732b/km] 37cal 10.73/13.33kmph 27) 1km - 5:52(5:52/km) 134/143bpm [785b/km] 40cal 10.24/12.16kmph 28) 1km - 5:13(5:13/km) 137/146bpm [714b/km] 45cal 11.52/12.5kmph 29) 1km - 4:57(4:57/km) 142/147bpm [704b/km] 55cal 12.11/12.66kmph 30) 1km - 5:09(5:09/km) 140/147bpm [722b/km] 50cal 11.64/13.47kmph 31) 0.01km - 1(2:52/km) 144/144bpm [412b/km] 20.98/13.2kmph ![]() |
Split Summary
=== 1) 5km - 19:09(3:50/km) 87/122bpm [333b/km] 76cal 62/107rpm 15.67/34.23kmph 2) 5km - 16:03(3:13/km) 96/125bpm [308b/km] 78cal 70/99rpm 18.68/35.31kmph 3) 2.45km - 8:17(3:23/km) 108/137bpm [365b/km] 51cal 60/87rpm 17.76/33.96kmph ![]()
Split Summary
=== 1) 1.71km - 6:28(3:47/km) 97/115bpm [366b/km] 35cal 56/98rpm 15.88/26.84kmph ![]()
Split Summary
=== 1) 0km - 49:50(0/km) 96/132bpm [INFb/km] 241cal ![]()
Split Summary
=== 1) 5km - 12:54(2:35/km) 99/118bpm [255b/km] 73cal 60/87rpm 23.27/46.66kmph 2) 5km - 14:36(2:55/km) 108/122bpm [315b/km] 90cal 73/92rpm 20.54/29.33kmph 3) 1.45km - 4:34(3:09/km) 104/118bpm [328b/km] 23cal 62/154rpm 19.02/27.71kmph ![]() |
Tue 10th Jan
Jan 10
|
Wed 11th Jan
Jan 11
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Thu 12th Jan
Jan 12
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Fri 13th Jan
Jan 13
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Sat 14th Jan
Jan 14
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Sun 15th Jan
Jan 15
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Mon 16th Jan
Jan 16
|
Jog home
Split Summary === 1) 1km - 6:17(6:17/km) 112/123bpm [704b/km] 61cal 9.54/11.29kmph 2) 1km - 5:31(5:31/km) 126/139bpm [694b/km] 64cal 10.89/11.66kmph 3) 1km - 5:00(5:00/km) 141/148bpm [704b/km] 70cal 12.01/12.6kmph 4) 0.35km - 1:43(4:52/km) 143/146bpm [697b/km] 24cal 12.32/12.36kmph ![]()
800 x 2 + 700 x 2 + 600 x 4 off 45s
The session was 8 x 800m of 45s but I was struggling tonight so dropped down Split Summary === 1) 0.81km - 2:50(3:30/km) 123/144bpm [431b/km] 30cal 17.12/18.31kmph 2) 0.03km - 44(20:49/km) 137/143bpm [2853b/km] 9cal 2.88/17.3kmph 3) 0.78km - 2:48(3:35/km) 138/144bpm [494b/km] 37cal 16.75/18.37kmph 4) 0.06km - 48(13:53/km) 135/140bpm [1874b/km] 10cal 4.32/16.46kmph 5) 0.73km - 2:32(3:29/km) 136/143bpm [473b/km] 32cal 17.23/18.37kmph 6) 0.11km - 1:00(9:25/km) 135/141bpm [1272b/km] 12cal 6.37/16.53kmph 7) 0.73km - 2:45(3:44/km) 138/142bpm [515b/km] 36cal 16.08/18.31kmph 8) 0.08km - 46(9:12/km) 136/140bpm [1251b/km] 9cal 6.52/8.33kmph 9) 0.61km - 2:13(3:37/km) 139/150bpm [503b/km] 28cal 16.59/17.27kmph 10) 0.03km - 1:59(58:52/km) 122/147bpm [7182b/km] 17cal 1.02/16.39kmph 11) 0.61km - 2:11(3:36/km) 126/138bpm [453b/km] 21cal 16.69/17.8kmph 12) 0.04km - 42(17:17/km) 132/137bpm [2281b/km] 8cal 3.47/16.66kmph 13) 0.61km - 2:12(3:36/km) 138/147bpm [497b/km] 27cal 16.68/17.8kmph 14) 0.03km - 2:02(1:02:56/km) 120/144bpm [7551b/km] 16cal 0.95/16.86kmph 15) 0.61km - 2:10(3:31/km) 131/145bpm [462b/km] 23cal 17.03/18.41kmph ![]()
Split Summary
=== 1) 0.79km - 6:07(7:46/km) 92/111bpm [715b/km] 31cal 7.72/23.01kmph ![]()
Jog to the track
Split Summary === 1) 1km - 4:57(4:57/km) 121/135bpm [599b/km] 53cal 12.11/13.77kmph 2) 1km - 4:49(4:49/km) 132/137bpm [636b/km] 60cal 12.45/13.47kmph 3) 0.58km - 2:54(4:59/km) 135/139bpm [673b/km] 36cal 12.03/12.56kmph ![]()
Split Summary
=== 1) 5km - 16:59(3:24/km) 98/131bpm [333b/km] 94cal 68/102rpm 17.67/38.83kmph 2) 5km - 17:45(3:33/km) 102/125bpm [362b/km] 96cal 67/110rpm 16.9/32.55kmph 3) 2.37km - 7:32(3:10/km) 116/144bpm [368b/km] 53cal 65/97rpm 18.92/32.28kmph ![]()
Split Summary
=== 1) 5km - 12:21(2:28/km) 103/125bpm [254b/km] 78cal 66/90rpm 24.3/53.34kmph 2) 5km - 18:18(3:40/km) 96/129bpm [351b/km] 85cal 75/103rpm 16.4/35.2kmph 3) 2.86km - 9:56(3:29/km) 102/119bpm [355b/km] 52cal 63/94rpm 17.25/31.14kmph ![]() |
Split Summary
=== 1) 5km - 17:50(3:34/km) 92/121bpm [328b/km] 86cal 63/94rpm 16.82/29.49kmph 2) 5km - 15:22(3:04/km) 100/123bpm [307b/km] 82cal 73/98rpm 19.53/31.91kmph 3) 2.67km - 8:27(3:10/km) 112/138bpm [354b/km] 58cal 60/95rpm 18.96/36.78kmph ![]()
WE Run - Easy run
Split Summary === 1) 1km - 7:10(7:10/km) 103/116bpm [738b/km] 55cal 8.37/11.99kmph 2) 1km - 6:56(6:56/km) 103/110bpm [713b/km] 57cal 8.66/9.21kmph 3) 1km - 7:02(7:02/km) 107/114bpm [753b/km] 58cal 8.53/9.37kmph 4) 1km - 7:27(7:27/km) 110/116bpm [819b/km] 62cal 8.06/8.87kmph 5) 1km - 7:23(7:23/km) 108/115bpm [797b/km] 57cal 8.13/9.61kmph 6) 0.04km - 14(5:30/km) 115/117bpm [633b/km] 2cal 10.9/10.35kmph ![]()
Split Summary
=== 1) 1.76km - 5:43(3:16/km) 93/109bpm [303b/km] 29cal 59/80rpm 18.41/35.57kmph ![]()
Split Summary
=== 1) 0km - 46:40(0/km) 116/155bpm [INFb/km] 378cal ![]()
Split Summary
=== 1) 5km - 14:18(2:52/km) 96/121bpm [275b/km] 77cal 65/89rpm 20.97/51.53kmph 2) 5km - 15:07(3:01/km) 101/136bpm [305b/km] 86cal 72/102rpm 19.84/33.29kmph 3) 1.47km - 5:40(3:52/km) 93/115bpm [359b/km] 23cal 61/83rpm 15.54/28.52kmph ![]() |
Jog home
Split Summary === 1) 1km - 6:06(6:06/km) 118/131bpm [719b/km] 65cal 9.85/11.49kmph 2) 1km - 5:48(5:48/km) 119/135bpm [691b/km] 59cal 10.34/11.69kmph 3) 1km - 5:11(5:11/km) 131/139bpm [680b/km] 64cal 11.56/12.56kmph 4) 0.13km - 44(5:36/km) 137/140bpm [767b/km] 9cal 10.72/12.09kmph ![]()
Thursday hill reps - 6 x Hyde Vale
Fairly consistent however I did feel tired and ran slower than I normally would Split Summary === 1) 0.46km - 1:52(4:03/km) 115/130bpm [467b/km] 18cal 14.79/18.37kmph 2) 0.48km - 3:14(6:45/km) 122/133bpm [823b/km] 36cal 8.9/13.71kmph 3) 0.46km - 1:57(4:12/km) 131/140bpm [550b/km] 24cal 14.28/17.54kmph 4) 0.48km - 3:09(6:32/km) 124/140bpm [811b/km] 34cal 9.17/13.87kmph 5) 0.46km - 1:56(4:14/km) 128/138bpm [541b/km] 22cal 14.18/17.5kmph 6) 0.49km - 3:03(6:17/km) 133/141bpm [835b/km] 38cal 9.55/14.01kmph 7) 0.46km - 1:58(4:16/km) 134/142bpm [572b/km] 25cal 14.06/17.5kmph 8) 0.48km - 3:13(6:43/km) 126/141bpm [847b/km] 33cal 8.92/13.84kmph 9) 0.46km - 1:56(4:15/km) 131/139bpm [557b/km] 22cal 14.12/16.96kmph 10) 0.49km - 3:27(7:07/km) 128/139bpm [910b/km] 37cal 8.43/14.31kmph 11) 0.46km - 1:56(4:10/km) 132/146bpm [551b/km] 21cal 14.38/17.47kmph 12) 0.02km - 11(10:44/km) 141/142bpm [1513b/km] 2cal 5.59/14.18kmph ![]()
Split Summary
=== 1) 1km - 5:00(5:00/km) 121/137bpm [605b/km] 56cal 11.99/16.49kmph 2) 1km - 5:26(5:26/km) 113/140bpm [613b/km] 50cal 11.06/12.46kmph 3) 1km - 5:28(5:28/km) 117/129bpm [640b/km] 54cal 10.96/11.82kmph 4) 0.1km - 1:39(17:11/km) 106/118bpm [1822b/km] 11cal 3.49/11.76kmph ![]()
Split Summary
=== 1) 5km - 19:03(3:49/km) 86/117bpm [328b/km] 78cal 62/108rpm 15.75/37.89kmph 2) 5km - 14:25(2:53/km) 98/122bpm [283b/km] 74cal 68/116rpm 20.8/35.31kmph 3) 2.53km - 8:20(3:18/km) 110/140bpm [363b/km] 55cal 60/89rpm 18.19/35.2kmph ![]()
Split Summary
=== 1) 5km - 13:12(2:38/km) 101/128bpm [267b/km] 81cal 66/101rpm 22.73/46.69kmph 2) 5km - 16:07(3:13/km) 110/126bpm [355b/km] 107cal 69/108rpm 18.62/35.47kmph 3) 2.88km - 10:17(3:34/km) 99/121bpm [354b/km] 49cal 59/99rpm 16.79/35.57kmph ![]() |
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Winter Tanners 20
Training trail run for the Humanity Direct Amersham Ultra & Paris Ecotrail Jog / walk but still tough going. Split Summary === 1) 1km - 8:07(8:07/km) 108/128bpm [876b/km] 73cal 7.39/14.08kmph 2) 1km - 6:11(6:11/km) 129/140bpm [798b/km] 75cal 9.7/11.62kmph 3) 1km - 6:21(6:21/km) 132/138bpm [837b/km] 78cal 9.46/11.05kmph 4) 1km - 6:35(6:35/km) 131/140bpm [863b/km] 76cal 9.1/11.72kmph 5) 1km - 6:29(6:29/km) 130/141bpm [843b/km] 72cal 9.26/11.42kmph 6) 1km - 10:37(10:37/km) 125/136bpm [1326b/km] 93cal 5.66/8.97kmph 7) 1km - 11:46(11:46/km) 130/167bpm [1530b/km] 113cal 5.1/10.52kmph 8) 1km - 9:44(9:44/km) 127/163bpm [1236b/km] 91cal 6.16/11.72kmph 9) 1km - 7:03(7:03/km) 135/152bpm [953b/km] 76cal 8.5/11.72kmph 10) 1km - 8:59(8:59/km) 118/141bpm [1060b/km] 62cal 6.68/9.77kmph 11) 1km - 6:38(6:38/km) 126/137bpm [836b/km] 53cal 9.04/10.75kmph 12) 1km - 7:31(7:31/km) 130/149bpm [978b/km] 71cal 7.97/10.45kmph 13) 1km - 6:27(6:27/km) 135/146bpm [871b/km] 70cal 9.3/10.81kmph 14) 1km - 9:51(9:51/km) 116/135bpm [1143b/km] 63cal 6.09/9.57kmph 15) 1km - 10:17(10:17/km) 120/154bpm [1233b/km] 80cal 5.84/9.47kmph 16) 1km - 7:29(7:29/km) 129/145bpm [966b/km] 70cal 8.02/10.18kmph 17) 1km - 7:03(7:03/km) 137/148bpm [965b/km] 79cal 8.52/10.78kmph 18) 1km - 6:40(6:40/km) 135/143bpm [900b/km] 67cal 9/9.77kmph 19) 1km - 10:34(10:34/km) 104/137bpm [1099b/km] 72cal 5.68/9.87kmph 20) 1km - 10:02(10:02/km) 109/145bpm [1093b/km] 79cal 5.98/9.07kmph 21) 1km - 9:38(9:38/km) 118/143bpm [1137b/km] 72cal 6.23/9.74kmph 22) 1km - 6:42(6:42/km) 140/151bpm [938b/km] 84cal 8.96/10.98kmph 23) 1km - 7:04(7:04/km) 138/146bpm [974b/km] 84cal 8.5/9.51kmph 24) 1km - 7:55(7:55/km) 129/145bpm [1020b/km] 76cal 7.59/10.25kmph 25) 1km - 8:21(8:21/km) 132/150bpm [1101b/km] 83cal 7.19/9kmph 26) 1km - 9:43(9:43/km) 118/143bpm [1146b/km] 69cal 6.18/8kmph 27) 1km - 11:15(11:15/km) 113/143bpm [1271b/km] 72cal 5.34/9.34kmph 28) 1km - 6:00(6:00/km) 149/158bpm [893b/km] 85cal 10.01/10.58kmph 29) 1km - 6:41(6:41/km) 157/165bpm [1048b/km] 103cal 8.99/10.14kmph 30) 1km - 10:39(10:39/km) 118/156bpm [1256b/km] 78cal 5.64/9.51kmph 31) 1km - 6:54(6:54/km) 153/161bpm [1056b/km] 101cal 8.69/10.25kmph 32) 1km - 6:49(6:49/km) 144/160bpm [981b/km] 81cal 8.81/10.38kmph 33) 1km - 7:31(7:31/km) 146/161bpm [1098b/km] 93cal 7.97/9.51kmph 34) 1km - 7:27(7:27/km) 137/154bpm [1021b/km] 78cal 8.05/9.51kmph 35) 1km - 4:46(4:46/km) 156/169bpm [743b/km] 71cal 12.6/13.74kmph 36) 0.18km - 1:10(6:20/km) 163/169bpm [1034b/km] 18cal 9.46/14.38kmph ![]() |
Split Summary
=== 1) 5km - 17:36(3:31/km) 87/113bpm [306b/km] 69cal 65/108rpm 17.04/41.95kmph 2) 5km - 19:24(3:53/km) 88/113bpm [341b/km] 73cal 70/113rpm 15.47/34.5kmph 3) 2.51km - 8:01(3:12/km) 102/133bpm [326b/km] 44cal 64/89rpm 18.77/28.99kmph ![]()
Split Summary
=== 1) 1.64km - 6:57(4:14/km) 86/102bpm [364b/km] 27cal 53/75rpm 14.16/25.09kmph ![]()
Split Summary
=== 1) 0km - 45:57(0/km) 105/141bpm [INFb/km] 269cal ![]()
Split Summary
=== 1) 5km - 13:20(2:40/km) 103/119bpm [275b/km] 81cal 62/89rpm 22.49/45.11kmph 2) 5km - 16:34(3:19/km) 101/122bpm [334b/km] 86cal 67/89rpm 18.12/26.74kmph 3) 1.47km - 5:35(3:48/km) 103/115bpm [392b/km] 27cal 57/71rpm 15.78/24.89kmph ![]() |
Tue 17th Jan
Jan 17
|
Wed 18th Jan
Jan 18
|
Thu 19th Jan
Jan 19
|
Fri 20th Jan
Jan 20
|
Sat 21st Jan
Jan 21
|
Sun 22nd Jan
Jan 22
|
Mon 23rd Jan
Jan 23
|
Jog home
Split Summary === 1) 1km - 5:40(5:40/km) 145/158bpm [821b/km] 76cal 10.6/12.9kmph 2) 1km - 5:13(5:13/km) 157/162bpm [818b/km] 77cal 11.51/11.96kmph 3) 0.76km - 3:58(5:15/km) 156/163bpm [819b/km] 58cal 11.43/11.72kmph ![]()
16 x 400m off 45s
Very icy and slippery track tonight not helping running on tired legs. My lap times were a bit all over the place. Split Summary === 1) 0.42km - 1:26(3:25/km) 131/152bpm [448b/km] 16cal 17.56/20.19kmph 2) 0.02km - 50(42:32/km) 141/151bpm [5997b/km] 11cal 1.41/17.84kmph 3) 0.41km - 1:24(3:28/km) 135/151bpm [468b/km] 17cal 17.31/19.75kmph 4) 0.04km - 47(21:19/km) 145/153bpm [3090b/km] 10cal 2.82/17.67kmph 5) 0.4km - 1:25(3:32/km) 142/152bpm [502b/km] 18cal 16.97/19.18kmph 6) 0.04km - 46(19:19/km) 143/150bpm [2763b/km] 10cal 3.11/17.77kmph 7) 0.4km - 1:26(3:31/km) 143/154bpm [504b/km] 19cal 17.02/18.95kmph 8) 0.04km - 48(22:10/km) 145/153bpm [3215b/km] 11cal 2.71/17.1kmph 9) 0.39km - 1:26(3:38/km) 145/154bpm [528b/km] 19cal 16.49/19.95kmph 10) 0.04km - 47(20:57/km) 141/155bpm [2954b/km] 10cal 2.86/16.76kmph 11) 0.4km - 1:25(3:34/km) 141/154bpm [503b/km] 18cal 16.82/19.52kmph 12) 0.03km - 46(23:09/km) 147/153bpm [3403b/km] 10cal 2.59/17kmph 13) 0.4km - 1:26(3:36/km) 147/153bpm [529b/km] 20cal 16.66/18.41kmph 14) 0.04km - 43(19:12/km) 153/157bpm [2938b/km] 10cal 3.12/16.53kmph 15) 0.4km - 1:27(3:38/km) 149/157bpm [543b/km] 20cal 16.48/19.01kmph 16) 0.04km - 46(19:51/km) 150/161bpm [2978b/km] 10cal 3.02/16.33kmph 17) 0.4km - 1:26(3:35/km) 150/159bpm [538b/km] 19cal 16.72/17.67kmph 18) 0.04km - 44(17:59/km) 145/156bpm [2607b/km] 10cal 3.34/16.59kmph 19) 0.4km - 1:28(3:38/km) 148/156bpm [538b/km] 20cal 16.51/18.34kmph 20) 0.03km - 46(24:14/km) 144/152bpm [3490b/km] 10cal 2.48/15.85kmph 21) 0.39km - 1:27(3:42/km) 150/160bpm [554b/km] 19cal 16.24/18.71kmph 22) 0.05km - 45(16:48/km) 149/157bpm [2502b/km] 10cal 3.57/16.53kmph 23) 0.4km - 1:28(3:40/km) 151/162bpm [554b/km] 20cal 16.37/16.79kmph 24) 0.04km - 46(18:07/km) 154/161bpm [2791b/km] 10cal 3.31/15.62kmph 25) 0.39km - 1:27(3:41/km) 155/167bpm [572b/km] 20cal 16.27/18.37kmph 26) 0.04km - 45(16:40/km) 155/167bpm [2583b/km] 11cal 3.6/16.59kmph 27) 0.39km - 1:28(3:46/km) 152/163bpm [572b/km] 19cal 15.94/18.37kmph 28) 0.04km - 47(17:32/km) 157/166bpm [2754b/km] 11cal 3.42/15.55kmph 29) 0.4km - 1:27(3:37/km) 152/164bpm [550b/km] 19cal 16.57/17.06kmph 30) 0.04km - 44(18:57/km) 154/166bpm [2918b/km] 10cal 3.17/16.63kmph 31) 0.41km - 1:28(3:34/km) 155/164bpm [554b/km] 21cal 16.79/17.1kmph ![]()
Split Summary
=== 1) 1km - 8:18(8:18/km) 108/130bpm [897b/km] 61cal 7.23/20.62kmph 2) 0.11km - 28(4:22/km) 109/122bpm [476b/km] 3cal 13.74/21.03kmph ![]()
Jog to the track
Split Summary === 1) 1km - 4:48(4:48/km) 129/148bpm [618b/km] 56cal 12.51/13.74kmph 2) 1km - 4:52(4:52/km) 141/151bpm [685b/km] 65cal 12.34/13kmph 3) 0.5km - 2:38(5:17/km) 149/153bpm [787b/km] 37cal 11.37/12.66kmph ![]()
Split Summary
=== 1) 5km - 15:10(3:02/km) 91/114bpm [276b/km] 68cal 68/103rpm 19.77/35.64kmph 2) 5km - 15:58(3:12/km) 101/123bpm [323b/km] 86cal 66/101rpm 18.79/32.89kmph 3) 2.63km - 8:06(3:05/km) 113/141bpm [348b/km] 54cal 61/103rpm 19.48/37.72kmph ![]()
Split Summary
=== 1) 5km - 12:53(2:35/km) 96/125bpm [248b/km] 68cal 63/90rpm 23.27/53.54kmph 2) 5km - 12:43(2:33/km) 117/128bpm [297b/km] 96cal 70/98rpm 23.6/34.33kmph 3) 2.83km - 9:23(3:19/km) 110/123bpm [365b/km] 53cal 57/83rpm 18.1/36.08kmph ![]() |
Split Summary
=== 1) 5km - 18:36(3:43/km) 91/119bpm [339b/km] 82cal 63/105rpm 16.12/33.29kmph 2) 5km - 16:41(3:20/km) 93/124bpm [310b/km] 74cal 67/110rpm 17.98/34.8kmph 3) 2.51km - 9:03(3:37/km) 109/135bpm [393b/km] 56cal 58/83rpm 16.62/31.37kmph ![]()
WE Run - Easy / Coaching
Split Summary === 1) 1km - 7:02(7:02/km) 107/114bpm [752b/km] 56cal 8.54/12.53kmph 2) 1km - 7:17(7:17/km) 107/111bpm [778b/km] 60cal 8.25/9.1kmph 3) 1km - 7:39(7:39/km) 112/116bpm [858b/km] 65cal 7.83/8.56kmph 4) 1km - 7:29(7:29/km) 117/128bpm [876b/km] 66cal 8.02/8.94kmph 5) 1km - 7:09(7:09/km) 114/119bpm [815b/km] 57cal 8.4/9.61kmph 6) 0.02km - 7(4:32/km) 118/119bpm [534b/km] 1cal 13.24/9.61kmph ![]()
Split Summary
=== 1) 1.61km - 5:30(3:25/km) 101/118bpm [345b/km] 33cal 58/77rpm 17.56/24.22kmph ![]()
Split Summary
=== 1) 0km - 45:18(0/km) 108/137bpm [INFb/km] 289cal ![]()
Split Summary
=== 1) 5km - 12:57(2:35/km) 103/128bpm [267b/km] 82cal 61/84rpm 23.16/49.01kmph 2) 5km - 12:57(2:35/km) 116/133bpm [300b/km] 96cal 70/95rpm 23.17/31.17kmph 3) 1.5km - 5:27(3:38/km) 107/122bpm [389b/km] 29cal 62/81rpm 16.5/41.52kmph ![]() |
Jog home
Split Summary === 1) 1km - 5:42(5:42/km) 126/140bpm [718b/km] 65cal 10.53/11.79kmph 2) 0.45km - 2:26(5:25/km) 140/146bpm [759b/km] 32cal 11.07/11.79kmph 3) 0.01km - 37(1:22:08/km) 129/139bpm [10596b/km] 7cal 0.73/11.35kmph 4) 1km - 12:09(12:09/km) 99/133bpm [1203b/km] 74cal 4.94/10.71kmph 5) 0.87km - 4:53(5:37/km) 137/145bpm [769b/km] 62cal 10.7/11.62kmph ![]()
Hill Reps - 6 x Morden Hill
Thursday hills. Split Summary === 1) 0.31km - 1:13(3:58/km) 107/122bpm [425b/km] 9cal 15.12/18kmph 2) 0.64km - 4:19(6:45/km) 118/128bpm [797b/km] 43cal 8.89/15.42kmph 3) 0.3km - 1:16(4:12/km) 127/139bpm [534b/km] 14cal 14.28/15.65kmph 4) 0.35km - 2:27(7:05/km) 127/139bpm [901b/km] 27cal 8.46/15.25kmph 5) 0.31km - 1:16(4:06/km) 130/143bpm [534b/km] 14cal 14.61/17.4kmph 6) 0.34km - 2:17(6:43/km) 125/140bpm [839b/km] 22cal 8.94/15.35kmph 7) 0.31km - 1:15(4:05/km) 128/139bpm [523b/km] 14cal 14.67/16.76kmph 8) 0.34km - 2:20(6:53/km) 131/144bpm [901b/km] 26cal 8.73/15.25kmph 9) 0.3km - 1:16(4:10/km) 131/143bpm [546b/km] 14cal 14.39/16.16kmph 10) 0.34km - 2:24(6:57/km) 129/142bpm [897b/km] 25cal 8.63/15.32kmph 11) 0.31km - 1:15(4:04/km) 125/132bpm [509b/km] 12cal 14.73/16.33kmph 12) 0.33km - 2:13(6:40/km) 130/137bpm [868b/km] 23cal 8.99/15.08kmph 13) 0.3km - 1:13(4:01/km) 127/138bpm [511b/km] 12cal 14.91/17.64kmph 14) 0.02km - 15(16:12/km) 138/139bpm [2236b/km] 3cal 3.7/15.62kmph ![]()
Pre-session warm-up
Split Summary === 1) 1km - 4:51(4:51/km) 116/135bpm [562b/km] 48cal 12.38/16.53kmph 2) 1km - 5:42(5:42/km) 125/142bpm [713b/km] 62cal 10.51/12.93kmph 3) 1km - 5:39(5:39/km) 132/146bpm [746b/km] 66cal 10.62/11.56kmph 4) 0.23km - 1:19(5:37/km) 116/121bpm [651b/km] 10cal 10.68/10.95kmph ![]()
Split Summary
=== 1) 5km - 20:02(4:00/km) 85/128bpm [341b/km] 77cal 62/108rpm 14.97/34.06kmph 2) 5km - 16:14(3:15/km) 98/125bpm [318b/km] 82cal 71/106rpm 18.48/32.89kmph 3) 2.56km - 8:48(3:26/km) 111/141bpm [382b/km] 58cal 62/96rpm 17.45/30.97kmph ![]()
Split Summary
=== 1) 5km - 14:17(2:51/km) 96/122bpm [274b/km] 75cal 61/88rpm 21.01/47.87kmph 2) 5km - 15:08(3:02/km) 106/130bpm [321b/km] 93cal 69/94rpm 19.83/34.4kmph 3) 2.8km - 9:42(3:28/km) 103/124bpm [357b/km] 47cal 64/89rpm 17.32/36.04kmph ![]() |
Split Summary
=== 1) 5km - 15:04(3:01/km) 102/128bpm [307b/km] 90cal 70/105rpm 19.92/38.53kmph 2) 5km - 13:40(2:44/km) 117/134bpm [320b/km] 103cal 72/104rpm 21.95/34.56kmph 3) 2.6km - 7:53(3:02/km) 122/145bpm [369b/km] 61cal 66/89rpm 19.82/32.55kmph ![]()
Split Summary
=== 1) 5km - 13:45(2:45/km) 95/116bpm [261b/km] 68cal 61/80rpm 21.82/48.2kmph 2) 5km - 13:59(2:48/km) 110/127bpm [307b/km] 93cal 73/93rpm 21.46/29.93kmph 3) 2.87km - 9:33(3:20/km) 104/118bpm [347b/km] 47cal 62/94rpm 18/29.49kmph ![]() |
Split Summary
=== 1) 0.58km - 3:53(6:40/km) 149/159bpm [993b/km] 54cal 9.01/12.43kmph ![]()
Box Hill Fell Race
Split Summary === 1) 1km - 5:34(5:34/km) 129/147bpm [718b/km] 66cal 10.78/15.82kmph 2) 1km - 4:54(4:54/km) 144/152bpm [706b/km] 67cal 12.25/14.14kmph 3) 1km - 5:25(5:25/km) 140/147bpm [759b/km] 71cal 11.06/14.31kmph 4) 1km - 7:57(7:57/km) 146/165bpm [1160b/km] 104cal 7.55/14.21kmph 5) 1km - 3:54(3:54/km) 173/187bpm [675b/km] 67cal 15.37/17.6kmph 6) 1km - 4:18(4:18/km) 173/185bpm [745b/km] 73cal 13.94/15.92kmph 7) 1km - 5:06(5:06/km) 163/181bpm [832b/km] 79cal 11.76/15.99kmph 8) 1km - 5:17(5:17/km) 151/169bpm [797b/km] 72cal 11.37/14.11kmph 9) 1km - 5:45(5:45/km) 153/164bpm [879b/km] 80cal 10.45/14.28kmph 10) 1km - 6:22(6:22/km) 150/166bpm [954b/km] 85cal 9.44/12.6kmph 11) 1km - 4:35(4:35/km) 160/168bpm [733b/km] 68cal 13.09/13.64kmph 12) 1km - 4:59(4:59/km) 160/173bpm [796b/km] 72cal 12.05/15.89kmph 13) 0.27km - 59(3:35/km) 165/170bpm [590b/km] 15cal 16.78/17.33kmph ![]()
Pre-race warm-up
Split Summary === 1) 1km - 6:07(6:07/km) 121/137bpm [740b/km] 64cal 9.82/14.14kmph 2) 0.68km - 4:23(6:29/km) 132/138bpm [856b/km] 54cal 9.25/11.32kmph ![]() |
I was feeling a little stiff after yesterday and I also feel a little bit under the weather so decided on an easy slow recovery run instead of a long run.
Split Summary === 1) 1km - 5:18(5:18/km) 123/137bpm [652b/km] 58cal 11.32/14.78kmph 2) 1km - 5:08(5:08/km) 131/140bpm [672b/km] 62cal 11.7/12.33kmph 3) 1km - 5:30(5:30/km) 132/136bpm [726b/km] 66cal 10.9/11.72kmph 4) 1km - 5:18(5:18/km) 131/137bpm [693b/km] 60cal 11.34/11.52kmph 5) 1km - 5:10(5:10/km) 141/148bpm [729b/km] 67cal 11.6/12.09kmph 6) 0.4km - 2:22(5:54/km) 137/143bpm [809b/km] 28cal 10.16/11.42kmph ![]() |
Split Summary
=== 1) 5km - 18:00(3:36/km) 91/116bpm [328b/km] 79cal 65/101rpm 16.66/32.38kmph 2) 5km - 16:57(3:23/km) 99/120bpm [336b/km] 85cal 66/101rpm 17.7/32.38kmph 3) 2.64km - 8:35(3:15/km) 109/124bpm [354b/km] 51cal 61/86rpm 18.48/30.27kmph ![]()
Split Summary
=== 1) 5km - 15:13(3:03/km) 90/115bpm [274b/km] 66cal 61/86rpm 19.72/31.81kmph 2) 5km - 15:35(3:07/km) 102/118bpm [318b/km] 85cal 66/97rpm 19.24/33.19kmph 3) 3.02km - 11:18(3:44/km) 97/123bpm [363b/km] 51cal 59/89rpm 16.05/33.32kmph ![]() |
Tue 24th Jan
Jan 24
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Wed 25th Jan
Jan 25
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Thu 26th Jan
Jan 26
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Fri 27th Jan
Jan 27
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Sat 28th Jan
Jan 28
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Sun 29th Jan
Jan 29
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Mon 30th Jan
Jan 30
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Split Summary
=== 1) 5km - 20:30(4:06/km) 89/116bpm [365b/km] 87cal 63/106rpm 14.64/35.57kmph 2) 5km - 16:57(3:23/km) 98/121bpm [332b/km] 83cal 64/100rpm 17.7/33.76kmph 3) 2.41km - 7:30(3:07/km) 120/131bpm [373b/km] 59cal 63/85rpm 19.28/30.5kmph ![]()
Cycle Fail - flat tyre
Split Summary === 1) 4.27km - 17:35(4:07/km) 109/133bpm [449b/km] 124cal 63/92rpm 14.58/52.27kmph ![]() |
Split Summary
=== 1) 5km - 17:39(3:32/km) 89/112bpm [314b/km] 75cal 67/101rpm 16.99/30.64kmph 2) 5km - 15:16(3:03/km) 97/122bpm [296b/km] 77cal 66/103rpm 19.65/34.26kmph 3) 2.5km - 7:53(3:10/km) 112/128bpm [354b/km] 50cal 65/97rpm 18.98/32.95kmph ![]()
Split Summary
=== 1) 5km - 12:40(2:32/km) 104/133bpm [263b/km] 80cal 63/92rpm 23.7/48.94kmph 2) 5km - 16:05(3:13/km) 110/128bpm [354b/km] 102cal 75/105rpm 18.65/34.63kmph 3) 2.92km - 9:17(3:11/km) 105/128bpm [334b/km] 47cal 61/97rpm 18.85/38.93kmph ![]() |
Split Summary
=== 1) 5km - 18:40(3:44/km) 96/121bpm [358b/km] 95cal 68/108rpm 16.08/34.23kmph 2) 5km - 17:11(3:26/km) 103/126bpm [354b/km] 98cal 75/109rpm 17.46/33.32kmph 3) 2.41km - 8:03(3:20/km) 118/139bpm [394b/km] 58cal 61/83rpm 17.96/26.13kmph ![]()
WE Run - Easy / Coaching
Split Summary === 1) 1km - 7:27(7:27/km) 101/116bpm [752b/km] 50cal 8.06/10.61kmph 2) 1km - 7:36(7:36/km) 99/108bpm [752b/km] 58cal 7.89/8.7kmph 3) 1km - 7:58(7:58/km) 105/112bpm [836b/km] 63cal 7.53/8.63kmph 4) 1km - 7:32(7:32/km) 110/118bpm [829b/km] 60cal 7.96/8.77kmph 5) 1km - 6:40(6:40/km) 112/122bpm [746b/km] 49cal 9.01/9.81kmph 6) 0.01km - 2(4:00/km) 117/117bpm [468b/km] 15/9.14kmph ![]()
Split Summary
=== 1) 5km - 13:05(2:37/km) 100/120bpm [262b/km] 75cal 65/86rpm 22.92/45.11kmph 2) 5km - 16:31(3:18/km) 104/131bpm [344b/km] 95cal 73/98rpm 18.15/31.51kmph 3) 2.93km - 13:57(4:46/km) 98/122bpm [466b/km] 63cal 58/86rpm 12.61/30.03kmph ![]() |
Split Summary
=== 1) 5km - 19:16(3:51/km) 82/107bpm [316b/km] 66cal 63/100rpm 15.57/32.95kmph 2) 5km - 16:11(3:14/km) 100/119bpm [324b/km] 85cal 68/103rpm 18.54/31.68kmph 3) 2.51km - 8:01(3:11/km) 113/132bpm [360b/km] 52cal 61/91rpm 18.82/29.16kmph ![]()
Split Summary
=== 1) 5km - 13:12(2:38/km) 104/123bpm [275b/km] 84cal 62/86rpm 22.72/31.07kmph 2) 5km - 16:05(3:13/km) 108/127bpm [347b/km] 97cal 72/96rpm 18.66/30.3kmph 3) 3.08km - 10:32(3:25/km) 108/131bpm [370b/km] 60cal 62/92rpm 17.52/29.02kmph ![]() |
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Slow Easy Run - still struggling with a cough
Split Summary === 1) 1km - 5:09(5:09/km) 115/127bpm [592b/km] 60cal 317/413W 2) 1km - 5:03(5:03/km) 129/131bpm [652b/km] 64cal 332/358W 3) 1km - 4:52(4:52/km) 124/131bpm [602b/km] 56cal 296/334W 4) 1km - 6:15(6:15/km) 124/137bpm [775b/km] 60cal 292/472W 5) 1km - 5:22(5:22/km) 129/131bpm [693b/km] 66cal 315/394W 6) 1km - 5:14(5:14/km) 131/134bpm [686b/km] 65cal 318/360W 7) 1km - 5:25(5:25/km) 130/133bpm [705b/km] 65cal 320/501W 8) 1km - 5:13(5:13/km) 130/134bpm [678b/km] 61cal 317/558W 9) 1km - 5:23(5:23/km) 130/134bpm [700b/km] 64cal 318/388W 10) 1km - 5:31(5:31/km) 132/136bpm [728b/km] 65cal 309/356W 11) 1km - 6:05(6:05/km) 130/144bpm [791b/km] 68cal 309/462W 12) 1km - 5:34(5:34/km) 141/159bpm [786b/km] 73cal 365/461W 13) 1km - 4:54(4:54/km) 135/138bpm [663b/km] 61cal 334/368W 14) 1km - 4:56(4:56/km) 136/139bpm [671b/km] 64cal 336/384W 15) 0.01km - 2(4:19/km) 139/140bpm [601b/km] 1cal 343/346W 16) 0.19km - 1:02(5:32/km) 139/140bpm [769b/km] 13cal 315/338W ![]() |
Split Summary
=== 1) 1.7km - 5:43(3:21/km) 114/130bpm [382b/km] 58cal 66/101rpm ![]()
Split Summary
=== 1) 0km - 46:24(0/km) 100/147bpm [INFb/km] 298cal ![]()
Split Summary
=== 1) 5km - 13:59(2:48/km) 99/119bpm [277b/km] 104cal 57/85rpm 2) 5km - 15:17(3:03/km) 113/129bpm [346b/km] 135cal 71/89rpm 3) 1.45km - 5:18(3:39/km) 110/123bpm [402b/km] 40cal 62/86rpm ![]() |