STATUS Keeping on
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Races
379 -
Miles
5467 -
Miles
264 -
Miles
3299 -
Miles
970 -
WAVA
62.05% -
Mile
8:23 -
5k
26:06 -
5M
43:16 -
10k
55:05 -
10M
1:37:39 -
Half
2:03:08 -
20k
59:11 -
400m
10:14
About Me | |
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Christmas Day will always be
Just as long as we have we. Welcome Christmas while we stand Heart to heart and hand in hand. Show More...
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Random Q&A | See your Q&A |
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How do you pick yourself up when you need to? Go for a run! Or a swim works, too. |
Recent Blogs | |
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Queen of the Suburbs - a long way for me | 24th Mar |
Financial housekeeping | 18th Mar |
Running question | Feb 2024 |
Christmas traditions | Dec 2023 |
The power of music | Dec 2023 |
My parkrun |
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Northala Fields parkrun |
Recent Training | |||
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28th Mar
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General | 0.9mi | 14:33 |
26th Mar
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Pool | 0.6mi | 28:17 |
25th Mar
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General | 0.9mi | 22:13 |
25th Mar
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General | 0.4mi | 6:36 |
25th Mar
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General | 0.7mi | 12:26 |
Planned Races | |
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Luxembourg Night Marathon (half) | 11th May |
12 Month Benchmarks | Run | Bike |
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Mile | 9:39 | 3:41 |
5k | 30:47 | 15:04 |
5mi | 49:44 | 27:50 |
10k | 1:03:27 | 34:59 |
10mi | 1:49:55 | 58:52 |
Half | 2:56:20 | 1:34:14 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Buddies (84) |
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Followers (103) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! See my recent reads:-
The High HouseJessie Greengrass
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Abba HalloRalf Knig
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A Fortunate WomanPolly Morland
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Der Bewegte MannRalf Koenig
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SeveranceLing Ma
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Hunger Games: Songbirds and SnakesSuzanne Collins
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The Rabbit FactorAntti Tuomainen (Author), David Hackston (Translator)
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Politics on the EdgeRory Stewart
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The KLF: Chaos, Magic and the Band who Burned a Million PoundsJohn Higgs
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Station 11Emily St John Mandel
- Best Times
- Best WAVA
Dist | Races | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 1 | 8:23 54.52 | 8:23
8:23/mi
|
54.52 | ||||||||||||||
2.4mi | 1 | 22:03 56.25 | 22:03
9:11/mi
|
56.25 | ||||||||||||||
4km | 1 | 21:35 59.65 | 21:35
8:41/mi
|
59.65 | ||||||||||||||
5km | 296 | 31:00 49.11 | 29:28 52.76 | 27:19 57.39 | 26:06 60.61 | 26:15 60.26 | 27:18 58.50 | 28:06 57.90 | 26:34 62.05 | 27:47 59.34 | 29:54 56.36 | 30:45 54.80 | 32:32 52.79 | 31:04 55.48 | 26:06
8:24/mi
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62.05 | ||
3.5mi | 2 | 42:13 42.74 | 42:35 43.27 | 42:13
12:04/mi
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43.27 | |||||||||||||
5mi | 15 | 46:03 55.56 | 43:16 59.66 | 47:02 55.97 | 46:16 57.51 | 44:21 60.67 | 48:15 57.03 | 50:19 55.96 | 43:16
8:39/mi
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60.67 | ||||||||
9km | 1 | 55:25 52.30 | 55:25
9:55/mi
|
52.30 | ||||||||||||||
6mi | 1 | 59:02 50.77 | 59:02
9:50/mi
|
50.77 | ||||||||||||||
10km | 20 | 59:05 52.27 | 58:17 53.68 | 1:07:00 47.04 | 58:53 53.94 | 57:35 55.62 | 55:05 58.67 | 58:01 55.71 | 1:00:24 54.56 | 56:06 60.04 | 1:03:45 55.33 | 55:05
8:52/mi
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60.04 | |||||
6.8mi | 1 | 1:37:13 39.44 | 1:37:13
14:18/mi
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39.44 | ||||||||||||||
11.7km | 1 | 1:11:31 52.34 | 1:11:31
9:50/mi
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52.34 | ||||||||||||||
8.5mi | 1 | 2:17:07 35.82 | 2:17:07
16:08/mi
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35.82 | ||||||||||||||
10mi | 9 | 1:37:39 53.47 | 1:55:56 45.85 | 1:57:26 46.71 | 1:48:10 51.30 | 1:50:41 52.58 | 1:37:39
9:46/mi
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53.47 | ||||||||||
13.1mi | 11 | 2:13:39 50.50 | 2:25:48 46.65 | 2:11:07 52.76 | 2:07:41 54.69 | 2:03:08 56.71 | 2:07:44 55.23 | 2:08:36 56.09 | 2:21:16 51.66 | 2:03:08
9:24/mi
|
56.71 | |||||||
25km | 1 | 3:25:10 44.77 | 3:25:10
13:12/mi
|
44.77 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
11 May | Luxembourg Night Marathon (half) Confirmed | 13.1mi | ||
2024 | Result | WAVA | Distance | |
23 Mar | Gunnersbury parkrun | 35:03 | 49.18 | 5km |
23 Mar | Queen of the Suburbs 25k PB | 3:25:10 | 44.77 | 25km |
16 Mar | Northala Fields parkrun | 32:14 | 53.47 | 5km |
2 Mar | Northala Fields parkrun | 34:28 | 50.01 | 5km |
10 Feb | Northala Fields parkrun SB | 31:04 | 55.48 | 5km |
3 Feb | Northala Fields parkrun | 34:29 | 49.98 | 5km |
27 Jan | Harrow parkrun | 32:27 | 53.12 | 5km |
20 Jan | Northala Fields parkrun | 33:29 | 51.48 | 5km |
2023 | Result | WAVA | Distance | |
30 Dec | Northala Fields parkrun | 33:13 | 51.89 | 5km |
25 Dec | Northala Fields parkrun | 35:12 | 48.97 | 5km |
23 Dec | Northala Fields parkrun | 33:09 | 51.99 | 5km |
9 Dec | Northala Fields parkrun | 34:28 | 50.01 | 5km |
3 Dec | Perivale 5 SB | 50:19 | 55.96 | 5mi |
11 Nov | Northala Fields parkrun | 36:55 | 46.69 | 5km |
5 Nov | Northolt 10k SB | 1:03:45 | 55.33 | 10km |
21 Oct | Holyrood parkrun | 35:49 | 48.12 | 5km |
15 Oct | Cabbage Patch 10 SB | 1:50:41 | 52.58 | 10mi |
7 Oct | The Doctor K Cup | 35:41 | 48.30 | 5km |
16 Sep | Weymouth parkrun | 32:39 | 52.79 | 5km |
9 Sep | Thames Bridges Challenge - Jenelopy's return PB | 2:17:07 | 35.82 | 8.5mi |
9 Sep | Clapham Common parkrun | 36:08 | 47.70 | 5km |
2 Sep | Northala Fields parkrun | 34:33 | 49.89 | 5km |
13 Aug | Thames Half marathon Swim | 2:21:51 | 0.00 | 5.5km |
29 Jul | Stockley Country parkrun | 33:29 | 51.48 | 5km |
19 Jul | Langley Park 5K Summer Series Race 3 | 34:21 | 50.18 | 5km |
8 Jul | Northala Fields parkrun | 33:56 | 50.79 | 5km |
24 Jun | Northala Fields parkrun | 34:23 | 50.13 | 5km |
17 Jun | Northala Fields parkrun | 33:55 | 50.82 | 5km |
14 Jun | Langley Park 5K Summer Series Race 2 | 34:41 | 49.70 | 5km |
10 Jun | Level Water | 0.00 | 0.1mi | |
27 May | Woking parkrun | 32:54 | 52.39 | 5km |
20 May | Northala Fields parkrun | 32:44 | 52.66 | 5km |
17 May | Langley Park 5K Summer Series Race 1 | 33:42 | 50.57 | 5km |
29 Apr | Anacostia parkrun SB | 32:32 | 52.39 | 5km |
22 Apr | Upton House parkrun | 34:52 | 48.88 | 5km |
8 Apr | Northala Fields parkrun | 34:05 | 50.00 | 5km |
18 Mar | Foro Italico parkrun | 33:18 | 51.18 | 5km |
11 Mar | Northala Fields parkrun | 34:23 | 49.57 | 5km |
4 Mar | Stockley Country parkrun | 36:13 | 47.06 | 5km |
25 Feb | Northala Fields parkrun | 36:12 | 47.08 | 5km |
18 Feb | Northala Fields parkrun | 37:16 | 45.73 | 5km |
11 Feb | Northala Fields parkrun | 36:42 | 46.44 | 5km |
14 Jan | Northala Fields parkrun | 36:27 | 46.76 | 5km |
7 Jan | Northala Fields parkrun | 35:50 | 47.56 | 5km |
2022 | Result | WAVA | Distance | |
24 Dec | Griffeen parkrun | 35:28 | 48.05 | 5km |
12 Nov | Northala Fields parkrun | 33:23 | 51.05 | 5km |
29 Oct | Crane Park parkrun | 42:21 | 40.24 | 5km |
22 Oct | Northala Fields parkrun | 38:09 | 44.67 | 5km |
8 Oct | The Doctor K Cup | 0.00 | 5km | |
10 Sep | Hilly Fields parkrun | 37:59 | 44.87 | 5km |
3 Sep | Hunstanton Promenade parkrun | 35:16 | 48.32 | 5km |
9 Jul | Northala Fields parkrun | 39:18 | 43.37 | 5km |
2 Jul | Northala Fields parkrun | 36:12 | 47.08 | 5km |
25 Jun | Northala Fields parkrun | 34:33 | 49.33 | 5km |
18 Jun | Achill Greenway parkrun | 33:38 | 50.67 | 5km |
11 Jun | Level Water | 0.00 | 0.1mi | |
28 May | Thames Bridges Challenge (Oxford Edition) PB | 1:37:13 | 39.44 | 6.8mi |
21 May | Northala Fields parkrun | 40:06 | 42.50 | 5km |
16 Apr | Church Mead parkrun | 39:04 | 43.14 | 5km |
9 Apr | Northala Fields parkrun | 33:09 | 50.83 | 5km |
26 Mar | Westpark parkrun | 33:45 | 49.93 | 5km |
19 Mar | Northala Fields parkrun | 36:58 | 45.59 | 5km |
5 Mar | Northala Fields parkrun | 38:15 | 44.06 | 5km |
5 Feb | Northala Fields parkrun | 34:21 | 49.06 | 5km |
22 Jan | Northala Fields parkrun | 32:01 | 52.63 | 5km |
15 Jan | Northala Fields parkrun | 31:42 | 53.16 | 5km |
8 Jan | Southall parkrun SB | 30:45 | 54.80 | 5km |
1 Jan | Harrow parkrun | 33:21 | 50.53 | 5km |
2021 | Result | WAVA | Distance | |
25 Dec | Northala Fields parkrun | 31:40 | 53.22 | 5km |
18 Dec | Henlow Bridge Lakes parkrun | 31:38 | 53.27 | 5km |
11 Dec | Tymon parkrun | 36:22 | 46.34 | 5km |
5 Dec | Perivale 5 SB | 48:15 | 57.03 | 5mi |
4 Dec | Northala Fields parkrun | 33:10 | 50.81 | 5km |
13 Nov | Northala Fields parkrun | 29:56 | 56.30 | 5km |
30 Oct | Northala Fields parkrun | 31:30 | 53.50 | 5km |
23 Oct | Broadwater parkrun | 31:11 | 54.04 | 5km |
16 Oct | Northala Fields parkrun | 30:47 | 54.74 | 5km |
9 Oct | Rickmansworth parkrun | 31:10 | 54.07 | 5km |
2 Oct | The Doctor K Cup | 29:59 | 56.20 | 5km |
2 Oct | Northala Fields parkrun SB | 29:54 | 56.36 | 5km |
25 Sep | Northala Fields parkrun | 56:52 | 29.63 | 5km |
11 Sep | Northala Fields parkrun | 31:57 | 52.74 | 5km |
4 Sep | Clitheroe Castle parkrun | 51:02 | 33.02 | 5km |
28 Aug | Clitheroe Castle parkrun | 32:54 | 51.22 | 5km |
14 Aug | Northala Fields parkrun | 31:12 | 54.01 | 5km |
31 Jul | Hogmoor Inclosure parkrun | 32:12 | 52.33 | 5km |
2020 | Result | WAVA | Distance | |
8 Aug | Fake parkrun | 31:51 | 52.33 | 5km |
1 Aug | Fake parkrun | 34:42 | 48.03 | 5km |
25 Jul | Fake parkrun | 28:55 | 57.64 | 5km |
18 Jul | Fake parkrun | 30:54 | 53.94 | 5km |
11 Jul | Fake parkrun | 28:53 | 57.70 | 5km |
4 Jul | Fake parkrun | 31:02 | 53.71 | 5km |
27 Jun | Fake parkrun | 29:09 | 57.18 | 5km |
20 Jun | Fake parkrun | 29:46 | 55.99 | 5km |
13 Jun | Fake parkrun | 34:57 | 47.69 | 5km |
6 Jun | Fake parkrun | 29:51 | 55.83 | 5km |
30 May | Fake parkrun | 33:29 | 49.78 | 5km |
23 May | Fake parkrun | 30:20 | 54.95 | 5km |
16 May | Fake parkrun | 31:35 | 52.20 | 5km |
9 May | Fake parkrun | 30:09 | 54.68 | 5km |
2 May | Fake parkrun | 27:57 | 58.98 | 5km |
25 Apr | Fake parkrun | 32:47 | 50.29 | 5km |
18 Apr | Fake parkrun | 33:47 | 48.80 | 5km |
11 Apr | Fake parkrun | 31:48 | 51.84 | 5km |
4 Apr | Fake parkrun | 29:43 | 55.48 | 5km |
28 Mar | Fake parkrun | 32:19 | 51.01 | 5km |
21 Mar | Fake parkrun | 32:29 | 50.75 | 5km |
14 Mar | Northala Fields parkrun | 28:29 | 57.88 | 5km |
29 Feb | Northala Fields parkrun | 29:37 | 55.66 | 5km |
22 Feb | Northala Fields parkrun | 49:03 | 33.61 | 5km |
15 Feb | Northala Fields parkrun | 31:29 | 52.36 | 5km |
8 Feb | Northala Fields parkrun | 28:28 | 57.91 | 5km |
1 Feb | Northala Fields parkrun | 28:01 | 58.84 | 5km |
25 Jan | Wöhrder See parkrun SB | 27:47 | 59.34 | 5km |
11 Jan | Northala Fields parkrun | 29:51 | 55.23 | 5km |
1 Jan | Harrow parkrun | 31:06 | 53.01 | 5km |
1 Jan | Canons Park parkrun | 29:19 | 56.23 | 5km |
2019 | Result | WAVA | Distance | |
28 Dec | Hogmoor Inclosure parkrun | 54:24 | 30.30 | 5km |
25 Dec | Northala Fields parkrun | 30:25 | 54.20 | 5km |
21 Dec | Northala Fields parkrun | 29:15 | 56.36 | 5km |
1 Dec | Perivale 5 | 45:02 | 59.75 | 5mi |
23 Nov | Jesmond Dene Parkrun | 31:23 | 52.53 | 5km |
16 Nov | Northala Fields parkrun | 30:54 | 53.35 | 5km |
9 Nov | Northala Fields parkrun | 29:36 | 55.70 | 5km |
19 Oct | Northala Fields parkrun | 30:58 | 53.24 | 5km |
13 Oct | Cabbage Patch 10 SB | 1:48:10 | 51.30 | 10mi |
12 Oct | Northala Fields parkrun | 31:23 | 52.53 | 5km |
29 Sep | Ealing Half Marathon SB | 2:21:16 | 51.66 | 13.1mi |
28 Sep | Northala Fields parkrun | 32:26 | 50.83 | 5km |
21 Sep | Northala Fields parkrun | 31:04 | 53.07 | 5km |
14 Sep | Northala Fields parkrun | 31:05 | 53.04 | 5km |
24 Aug | Northala Fields parkrun | 31:59 | 51.54 | 5km |
10 Aug | Northala Fields parkrun | 30:12 | 54.59 | 5km |
3 Aug | Northala Fields parkrun | 26:57 | 61.17 | 5km |
20 Jul | Northala Fields parkrun | 34:04 | 48.39 | 5km |
17 Jul | Langley Park 5k Summer Series Race 3 | 27:34 | 59.80 | 5km |
13 Jul | Northala Fields parkrun SB | 26:34 | 62.05 | 5km |
7 Jul | Ickenham 5 SB | 44:21 | 60.67 | 5mi |
6 Jul | Northala Fields parkrun | 38:21 | 42.99 | 5km |
30 Jun | Forestry 100 running series Wendover Woods 10k | 1:03:39 | 52.92 | 10km |
22 Jun | Northala Fields parkrun | 27:07 | 60.80 | 5km |
8 Jun | Henley Running Festival | 30 / 0 | 0.00 | 24hr |
8 Jun | Higginson parkrun, Marlow | 33:18 | 49.51 | 5km |
27 May | Vitality London 10,000 SB | 56:06 | 60.04 | 10km |
11 May | Wendover Woods parkrun | 31:14 | 52.22 | 5km |
11 May | Chiltern Ridge Trail Half Marathon | 2:49:49 | 42.47 | 13.1mi |
8 May | BA Speedbird Ladies 5K | 27:41 | 58.91 | 5km |
4 May | Marlay parkrun | 27:38 | 59.02 | 5km |
28 Apr | Blackdown Hill Challenge | 53:31 | 49.72 | 5mi |
27 Apr | Northala Fields parkrun | 28:08 | 57.97 | 5km |
20 Apr | Northala Fields parkrun | 27:42 | 58.88 | 5km |
13 Apr | Northala Fields parkrun | 27:16 | 59.81 | 5km |
6 Apr | Northala Fields parkrun | 28:27 | 57.32 | 5km |
30 Mar | Southwark parkrun | 31:37 | 51.58 | 5km |
30 Mar | TBC March | 2:32:35 | 35.95 | 10mi |
23 Mar | Northala Fields parkrun | 29:10 | 55.92 | 5km |
10 Mar | Little half PB | 22:03 | 56.25 | 2.4mi |
2 Mar | Northala Fields parkrun | 28:28 | 57.29 | 5km |
23 Feb | Northala Fields parkrun | 27:58 | 58.31 | 5km |
9 Feb | Brooklands parkrun | 29:25 | 55.44 | 5km |
26 Jan | Northala Fields parkrun | 28:19 | 57.59 | 5km |
20 Jan | Nidda parkrun | 29:09 | 55.95 | 5km |
5 Jan | Northala Fields parkrun | 32:19 | 50.47 | 5km |
1 Jan | Mole Valley parkrun | 33:38 | 48.49 | 5km |
1 Jan | Guildford parkrun | 30:55 | 52.75 | 5km |
2018 | Result | WAVA | Distance | |
29 Dec | Northala Fields parkrun | 36:46 | 44.36 | 5km |
26 Dec | Haslemere Boxing Day Run SB | 42:35 | 43.27 | 3.5mi |
25 Dec | Northala Fields parkrun | 29:05 | 56.08 | 5km |
22 Dec | Northala Fields parkrun | 29:40 | 54.97 | 5km |
15 Dec | Northala Fields parkrun | 29:55 | 54.51 | 5km |
8 Dec | Northala Fields parkrun | 31:50 | 51.23 | 5km |
2 Dec | Perivale 5 SB | 46:16 | 57.51 | 5mi |
24 Nov | Hellrunner: Hell Down South | 3:20:07 | 27.41 | 10mi |
17 Nov | Northala Fields parkrun | 31:15 | 52.19 | 5km |
10 Nov | Fulham Palace parkrun | 29:01 | 56.20 | 5km |
27 Oct | Northala Fields parkrun | 41:06 | 39.68 | 5km |
20 Oct | Northala Fields parkrun | 35:58 | 45.34 | 5km |
6 Oct | Hasenheide parkrun | 34:03 | 47.90 | 5km |
30 Sep | Ealing Half Marathon SB | 2:08:36 | 56.09 | 13.1mi |
22 Sep | Northala Fields parkrun | 28:10 | 57.90 | 5km |
15 Sep | 4k4charity IBC PB | 21:35 | 59.65 | 4km |
8 Sep | Northala Fields parkrun | 51:27 | 31.70 | 5km |
1 Sep | Northala Fields parkrun | 29:19 | 55.63 | 5km |
18 Aug | Northala Fields parkrun | 29:39 | 55.00 | 5km |
10 Aug | Enciende la Noche / Gaua Piztu | 31:24 | 51.94 | 5km |
29 Jul | Prudential RideLondon 46 | 3:40:17 | 0.00 | 46mi |
21 Jul | Northala Fields parkrun | 30:51 | 52.86 | 5km |
14 Jul | Yeovil Montacute parkrun | 32:27 | 50.26 | 5km |
8 Jul | Ware Festival of Running - 10 miles SB | 1:57:26 | 46.71 | 10mi |
30 Jun | Northala Fields parkrun | 31:58 | 51.02 | 5km |
9 Jun | Endure24 - lap 4 | 1:08:31 | 38.84 | 5mi |
9 Jun | Newbury parkrun | 33:37 | 48.51 | 5km |
9 Jun | Endure24 - lap 2 | 55:03 | 48.34 | 5mi |
9 Jun | Endure24 - lap 3 | 58:43 | 45.32 | 5mi |
9 Jun | Endure24 - lap 1 | 53:52 | 49.40 | 5mi |
9 Jun | Endure24 - lap 5 | 58:22 | 45.59 | 5mi |
19 May | Northala Fields parkrun | 30:37 | 52.70 | 5km |
9 May | BA Speedbird Ladies 5K | 28:32 | 56.55 | 5km |
5 May | Kingston parkrun | 28:34 | 56.48 | 5km |
14 Apr | Northala Fields parkrun SB | 28:06 | 57.42 | 5km |
7 Apr | Northala Fields parkrun | 28:48 | 56.03 | 5km |
2 Apr | Beaconsfield 5 | 48:37 | 54.15 | 5mi |
17 Mar | Northala Fields parkrun | 50:52 | 31.72 | 5km |
10 Mar | Northala Fields parkrun | 33:01 | 48.87 | 5km |
3 Mar | Osterley parkrun | 31:00 | 52.05 | 5km |
24 Feb | Northala Fields parkrun | 29:52 | 54.03 | 5km |
17 Feb | Northala Fields parkrun | 28:46 | 56.09 | 5km |
3 Feb | parkrun de Montsouris | 28:31 | 56.58 | 5km |
27 Jan | Northala Fields parkrun | 32:39 | 49.42 | 5km |
20 Jan | Neckarau parkrun | 28:21 | 56.92 | 5km |
6 Jan | Middlesex XC Championships Senior Women | 50:37 | 51.71 | 8km |
6 Jan | Northala Fields parkrun | 29:53 | 54.00 | 5km |
1 Jan | Bournemouth parkrun | 28:55 | 55.80 | 5km |
2017 | Result | WAVA | Distance | |
30 Dec | Poole parkrun | 28:55 | 55.80 | 5km |
25 Dec | Northala Fields parkrun | 28:13 | 57.18 | 5km |
16 Dec | Northala Fields parkrun | 30:36 | 52.73 | 5km |
9 Dec | Griffeen parkrun | 28:22 | 56.88 | 5km |
3 Dec | Perivale 5 SB | 47:02 | 55.97 | 5mi |
2 Dec | Met League XC Uxbridge - women | 32:48 | 59.29 | 6km |
2 Dec | Northala Fields parkrun | 34:43 | 46.48 | 5km |
25 Nov | Northala Fields parkrun | 31:43 | 50.87 | 5km |
18 Nov | Hellrunner: Hell Down South | 2:56:42 | 30.70 | 10mi |
11 Nov | Northala Fields parkrun | 31:16 | 51.61 | 5km |
28 Oct | Northala Fields parkrun | 30:14 | 53.37 | 5km |
14 Oct | Northala Fields parkrun | 33:22 | 48.36 | 5km |
7 Oct | Northala Fields parkrun | 31:50 | 50.69 | 5km |
30 Sep | Northala Fields parkrun | 33:36 | 48.02 | 5km |
19 Aug | Lee-on-the-Solent parkrun | 33:38 | 47.97 | 5km |
12 Aug | Northala Fields parkrun | 36:26 | 44.29 | 5km |
10 Jun | Endure24 - 5M lap | 0.00 | 5mi | |
4 Jun | Haslemere Bumpy Triathlon | 10:14 / 59:11 / 31:39 | 0.00 | 400metres/20km/5km |
3 Jun | Northala Fields parkrun | 29:52 | 54.03 | 5km |
21 May | Stockley Park 10k (15+) & Junior Race (U15s) SB | 1:00:24 | 54.56 | 10km |
20 May | Northala Fields parkrun | 29:19 | 55.04 | 5km |
13 May | parkrun du Bois de Boulogne, Paris | 28:40 | 55.71 | 5km |
6 May | Northala Fields parkrun | 29:02 | 55.01 | 5km |
30 Apr | Grassman Triathlon | 7:57 / 21:33 / 8:53 | 0.00 | 0.3km/8km/1.6km |
23 Apr | ABP Southampton Half Marathon SB | 2:07:44 | 55.23 | 13.1mi |
15 Apr | Northala Fields parkrun | 28:13 | 56.60 | 5km |
8 Apr | Northala Fields parkrun SB | 27:18 | 58.50 | 5km |
1 Apr | Northala Fields parkrun | 28:50 | 55.39 | 5km |
18 Mar | Rickmansworth parkrun | 29:13 | 54.66 | 5km |
11 Mar | Northala Fields parkrun | 27:56 | 57.18 | 5km |
4 Mar | Northala Fields parkrun | 29:20 | 54.45 | 5km |
18 Feb | Northala Fields parkrun | 43:19 | 36.87 | 5km |
11 Feb | Northala Fields parkrun | 29:25 | 54.29 | 5km |
4 Feb | Aldenham parkrun | 30:28 | 52.42 | 5km |
21 Jan | Queen Elizabeth parkrun | 33:24 | 47.82 | 5km |
15 Jan | Westerley Winter Warmer | 3:00:00 | 0.00 | 44km |
14 Jan | Hellrunner: Hell Down South | 2:55:50 | 36.91 | 12mi |
7 Jan | Northala Fields parkrun | 29:28 | 54.20 | 5km |
1 Jan | Black Park parkrun | 29:21 | 54.42 | 5km |
1 Jan | Tring parkrun | 33:43 | 47.37 | 5km |
2016 | Result | WAVA | Distance | |
31 Dec | Northala Fields parkrun | 30:03 | 53.15 | 5km |
26 Dec | Haslemere Boxing Day Run PB | 42:13 | 42.74 | 3.5mi |
25 Dec | Northala Fields parkrun | 29:07 | 54.85 | 5km |
17 Dec | Marlay parkrun | 28:24 | 56.24 | 5km |
10 Dec | Northala Fields parkrun | 29:16 | 54.57 | 5km |
19 Nov | Finsbury parkrun | 28:38 | 55.78 | 5km |
19 Nov | TBC6 | 2:41:36 | 33.22 | 10mi |
12 Nov | Northala Fields parkrun | 28:05 | 56.87 | 5km |
29 Oct | Northala Fields parkrun | 27:01 | 59.12 | 5km |
22 Oct | Wycombe Rye parkrun | 27:39 | 57.76 | 5km |
15 Oct | Northala Fields parkrun | 27:00 | 59.15 | 5km |
8 Oct | Burgess parkrun | 27:38 | 57.80 | 5km |
1 Oct | Northala Fields parkrun | 28:12 | 56.64 | 5km |
25 Sep | Ealing Half Marathon | 2:08:53 | 54.73 | 13.1mi |
17 Sep | Northala Fields parkrun | 28:55 | 55.23 | 5km |
10 Sep | Northala Fields parkrun | 29:56 | 53.36 | 5km |
3 Sep | Marlay parkrun | 28:18 | 56.43 | 5km |
31 Aug | Chase the sun Hyde Park | 59:13 | 55.09 | 10km |
27 Aug | Northala Fields parkrun | 30:58 | 51.58 | 5km |
20 Aug | parkrun de Mandavit | 41:03 | 38.91 | 5km |
13 Aug | Northala Fields parkrun | 28:28 | 56.10 | 5km |
31 Jul | Prudential RideLondon 46 | 3:01:56 | 0.00 | 46mi |
30 Jul | Fetch 1 Mile - the return PB | 8:23 | 54.52 | 1mi |
23 Jul | Northala Fields parkrun | 51:18 | 31.13 | 5km |
16 Jul | Northala Fields parkrun | 27:59 | 57.07 | 5km |
9 Jul | Northala Fields parkrun | 28:38 | 55.78 | 5km |
2 Jul | Northala Fields parkrun | 29:48 | 53.59 | 5km |
26 Jun | The Telegraph London Cycle Sportive | 3:18:35 | 0.00 | 50km |
25 Jun | Woking parkrun | 32:41 | 48.87 | 5km |
18 Jun | Northala Fields parkrun | 34:41 | 46.05 | 5km |
11 Jun | Ellesmere Port parkrun | 34:25 | 46.41 | 5km |
28 May | Northala Fields parkrun | 28:30 | 56.04 | 5km |
8 May | Ealing Eagles 10k SB | 58:01 | 55.71 | 10km |
7 May | Northala Fields parkrun | 33:13 | 47.62 | 5km |
4 May | BA Speedbird Ladies 5K | 26:24 | 59.92 | 5km |
30 Apr | Northala Fields parkrun | 26:18 | 60.15 | 5km |
24 Apr | Marafun Southampton PB | 2:03:08 | 56.71 | 13.1mi |
16 Apr | Northala Fields parkrun | 37:45 | 41.90 | 5km |
9 Apr | Northala Fields parkrun | 37:30 | 42.18 | 5km |
2 Apr | Northala Fields parkrun | 44:53 | 35.24 | 5km |
12 Mar | Northala Fields parkrun | 30:06 | 52.55 | 5km |
5 Mar | Northala Fields parkrun | 51:35 | 30.67 | 5km |
27 Feb | Thames Bridges Challenge 4 SB | 1:55:56 | 45.85 | 10mi |
27 Feb | Wormwood Scrubs parkrun | 29:36 | 53.44 | 5km |
20 Feb | Northala Fields parkrun | 28:24 | 55.70 | 5km |
30 Jan | Northala Fields parkrun | 26:54 | 58.80 | 5km |
23 Jan | Northala Fields parkrun SB | 26:15 | 60.26 | 5km |
16 Jan | Hellrunner: Hell Down South | 3:09:53 | 33.84 | 12mi |
9 Jan | Northala Fields parkrun | 26:51 | 58.91 | 5km |
1 Jan | Alice Holt parkrun | 32:29 | 48.70 | 5km |
2015 | Result | WAVA | Distance | |
25 Dec | Northala Fields parkrun | 34:47 | 45.48 | 5km |
19 Dec | Northala Fields parkrun | 26:12 | 60.38 | 5km |
12 Dec | Northala Fields parkrun | 28:33 | 55.41 | 5km |
6 Dec | Perivale 5 PB | 43:16 | 59.66 | 5mi |
5 Dec | Northala Fields parkrun | 27:32 | 57.45 | 5km |
28 Nov | Northala Fields parkrun | 27:36 | 57.31 | 5km |
21 Nov | Northala Fields parkrun | 29:31 | 53.59 | 5km |
14 Nov | Aldenham Parkrun | 27:30 | 57.52 | 5km |
7 Nov | Northala Fields parkrun | 26:06 | 60.61 | 5km |
31 Oct | Northala Fields parkrun | 34:58 | 45.24 | 5km |
24 Oct | Northala Fields parkrun | 26:51 | 58.91 | 5km |
10 Oct | Northala Fields parkrun | 26:43 | 59.21 | 5km |
3 Oct | Northala Fields parkrun | 26:27 | 59.81 | 5km |
27 Sep | Ealing Half Marathon SB | 2:07:41 | 54.69 | 13.1mi |
26 Sep | Canterbury parkrun | 30:56 | 51.14 | 5km |
20 Sep | Blackmores Sydney Bridge Run PB | 55:25 | 52.30 | 9km |
19 Sep | Parramatta parkrun | 27:57 | 56.60 | 5km |
12 Sep | Northala Fields parkrun | 32:56 | 48.03 | 5km |
5 Sep | Northala Fields parkrun | 44:17 | 35.72 | 5km |
22 Aug | Brockenhurst parkrun | 40:24 | 39.15 | 5km |
16 Aug | Surrey Sportive II short distance | 3:23:58 | 0.00 | 67km |
1 Aug | Johnstown Parkrun PB | 26:06 | 60.61 | 5km |
18 Jul | Northala Fields parkrun | 27:20 | 57.87 | 5km |
4 Jul | Northala Fields parkrun | 28:46 | 54.99 | 5km |
27 Jun | Northala Fields parkrun | 26:18 | 60.15 | 5km |
20 Jun | Northala Fields parkrun | 30:12 | 52.38 | 5km |
13 Jun | Northala Fields parkrun | 26:09 | 60.49 | 5km |
30 May | Northala Fields parkrun | 39:25 | 40.13 | 5km |
25 May | Vitality London 10,000 PB | 55:05 | 58.67 | 10km |
23 May | Northala Fields parkrun | 26:59 | 58.62 | 5km |
17 May | Run Wembley Sudbury Court 10k (includes 2.5k and 1k) | 56:20 | 56.86 | 10km |
16 May | Northala Fields parkrun | 29:41 | 52.81 | 5km |
10 May | Thames Bridges Bike Ride ® - family route | 1:20:00 | 52.19 | 8mi |
9 May | Harrow parkrun #1 | 27:36 | 56.80 | 5km |
3 May | Grassman Triathlon | 7:35 / 24:53 / 11:43 | 0.00 | 0.3km/8km/1.6km |
2 May | Northala Fields parkrun | 44:07 | 35.54 | 5km |
26 Apr | Wiggle ups and downs sportive | 3:38:56 | 0.00 | 36mi |
18 Apr | Northala Fields parkrun | 27:17 | 57.46 | 5km |
11 Apr | Northala Fields parkrun | 26:47 | 58.53 | 5km |
28 Mar | Northala Fields parkrun | 27:37 | 56.77 | 5km |
21 Mar | Northala Fields parkrun | 27:01 | 58.03 | 5km |
7 Mar | Northala Fields parkrun | 29:39 | 52.87 | 5km |
21 Feb | Northala Fields parkrun | 27:39 | 56.70 | 5km |
15 Feb | Harrow Hill 10k | 59:13 | 54.09 | 10km |
17 Jan | Hellrunner: Hell Down South | 2:49:33 | 37.54 | 12mi |
2014 | Result | WAVA | Distance | |
7 Dec | Perivale 5 SB | 46:03 | 55.56 | 5mi |
2 Nov | Regent's Park 10k Winter Series #2 SB | 57:35 | 55.62 | 10km |
28 Sep | Ealing Half Marathon | 2:11:33 | 52.58 | 13.1mi |
27 Jul | Wimbledon Common Half Marathon SB | 2:11:07 | 52.76 | 13.1mi |
26 Jul | Northala Fields Parkrun #6 | 56:47 | 27.61 | 5km |
19 Jul | Northala Fields Parkrun #5 | 28:48 | 54.43 | 5km |
12 Jul | Northala Fields Parkrun #4 SB | 27:19 | 57.39 | 5km |
28 Jun | Race for Life Victoria Park London | 39:00 | 40.20 | 5km |
21 Jun | Northala Fields parkrun #1 | 50:15 | 31.20 | 5km |
14 Jun | Rushmoor parkrun | 30:08 | 52.03 | 5km |
31 May | gunnersbury parkrun | 44:28 | 35.26 | 5km |
18 May | Run Wembley Sudbury Court 10k (includes 2.5k and 1k) | 1:02:34 | 50.77 | 10km |
26 Apr | Gunnersbury parkrun | 28:09 | 55.23 | 5km |
19 Apr | Gunnersbury parkrun | 44:34 | 34.89 | 5km |
29 Mar | Gunnersbury parkrun | 35:32 | 43.76 | 5km |
22 Feb | Gunnersbury parkrun | 29:50 | 52.12 | 5km |
11 Jan | Gunnersbury parkrun | 29:45 | 52.26 | 5km |
5 Jan | Regent's Park winter series | 58:54 | 53.93 | 10km |
4 Jan | Gunnersbury parkrun | 29:56 | 51.94 | 5km |
2013 | Result | WAVA | Distance | |
28 Dec | Gunnersbury parkrun | 30:10 | 51.54 | 5km |
21 Dec | Gunnersbury parkrun SB | 29:28 | 52.76 | 5km |
8 Dec | Hogs Back Road Race PB | 1:11:31 | 52.34 | 11.7km |
27 Oct | Great South Run PB | 1:37:39 | 53.47 | 10mi |
6 Oct | Regent's Park 10k Winter Series #1 SB | 58:53 | 53.94 | 10km |
14 Jul | Race for Life Hyde Park | 2:00:00 | 26.47 | 10km |
2012 | Result | WAVA | Distance | |
30 Sep | Ealing Half Marathon SB | 2:25:48 | 46.65 | 13.1mi |
7 Jul | Race for Life Finsbury Park SB | 1:07:00 | 47.04 | 10km |
2011 | Result | WAVA | Distance | |
25 Sep | Run to the Beat SB | 2:13:39 | 50.50 | 13.1mi |
4 Sep | Regent's Park Summer Series | 58:46 | 53.23 | 10km |
9 Jul | Race for Life, Hammersmith | 59:40 | 52.43 | 10km |
26 May | BBC Regent's Park 10K SB | 58:17 | 53.68 | 10km |
27 Feb | Harrow Hill Race PB | 59:02 | 50.77 | 6mi |
2010 | Result | WAVA | Distance | |
5 Sep | Rainforest 10k Run | 58:42 | 52.94 | 10km |
6 Jun | Race for Life, Hampstead Heath SB | 31:00 | 49.11 | 5km |
3 Apr | The Regents Park Summer 10k series - Race1 SB | 59:05 | 52.27 | 10km |
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 | 8 | 2 | 11 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 21 |
2024 | 1.3 | 2.1 | 2.7 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2024 | 55 | 51 | 59 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 164 |
2024 | 48 | 11 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 59 |
2023 | 32 | 18 | 30 | 21 | 13 | 17 | 21 | 4 | 13 | 12 | 6 | 26 | 215 |
2023 | 6.3 | 3.6 | 8.6 | 7.2 | 6.1 | 14.8 | 8.6 | 7.9 | 0.8 | 1.6 | 1.7 | 1.6 | 68.8 |
2023 | 13 | 9 | 20 | 23 | 9 | 21 | 12 | 7 | 42 | 33 | 13 | 33 | 235 |
2023 | 12 | 3 | 11 | 51 | 166 | 25 | 21 | 8 | 18 | 34 | 23 | 10 | 382 |
2022 | 40 | 24 | 39 | 18 | 11 | 26 | 7 | 18 | 37 | 15 | 13 | 6 | 253 |
2022 | 0.6 | 0.6 | 0.8 | 0 | 1.6 | 6.4 | 2.8 | 3.2 | 1.1 | 2 | 3 | 1 | 23.1 |
2022 | 29 | 11 | 33 | 14 | 16 | 17 | 6 | 17 | 9 | 10 | 15 | 15 | 192 |
2022 | 4 | 9 | 7 | 15 | 30 | 31 | 11 | 18 | 0 | 5 | 30 | 5 | 165 |
2021 | 18 | 11 | 17 | 31 | 19 | 24 | 22 | 28 | 39 | 46 | 36 | 33 | 324 |
2021 | 0 | 0 | 0 | 4.1 | 4.3 | 5.4 | 4.9 | 5.5 | 0.3 | 1.6 | 1.9 | 0 | 28.1 |
2021 | 13 | 43 | 51 | 63 | 57 | 48 | 32 | 27 | 16 | 30 | 35 | 32 | 447 |
2021 | 0 | 19 | 0 | 0 | 28 | 7 | 5 | 26 | 0 | 11 | 5 | 7 | 108 |
2020 | 3 | 3 | 0 | 13 | 3 | 2 | 9 | 19 | 2 | 3 | 4 | 6 | 67 |
2020 | 0 | 0 | 0 | 0 | 0.9 | 5 | 3.1 | 1.4 | 4.9 | 2.1 | 0.9 | 0 | 18.3 |
2020 | 71 | 66 | 63 | 61 | 68 | 63 | 71 | 17 | 54 | 66 | 74 | 58 | 732 |
2020 | 4 | 0 | 0 | 7 | 20 | 0 | 33 | 6 | 34 | 52 | 11 | 0 | 168 |
2019 | 0 | 0 | 1 | 0 | 11 | 0 | 0 | 0 | 0 | 4 | 0 | 3 | 18 |
2019 | 0.5 | 0.5 | 0 | 0 | 0.4 | 0.5 | 2.4 | 2.1 | 0.4 | 0 | 0 | 0 | 6.7 |
2019 | 74 | 71 | 74 | 82 | 69 | 85 | 50 | 63 | 61 | 62 | 47 | 65 | 802 |
2019 | 10 | 24 | 30 | 21 | 12 | 0 | 89 | 5 | 10 | 22 | 4 | 0 | 227 |
2018 | 2 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 5 | 0 | 0 | 0 | 9 |
2018 | 0 | 0 | 1.9 | 3.2 | 4.8 | 1.6 | 4.4 | 3.7 | 4.3 | 0 | 0 | 0 | 23.9 |
2018 | 68 | 59 | 57 | 65 | 42 | 54 | 42 | 56 | 77 | 55 | 69 | 62 | 707 |
2018 | 28 | 31 | 48 | 22 | 69 | 40 | 105 | 28 | 51 | 22 | 22 | 16 | 481 |
2017 | 0 | 3 | 2 | 20 | 7 | 17 | 0 | 3 | 0 | 4 | 3 | 0 | 59 |
2017 | 0 | 0.1 | 0.6 | 0 | 0 | 1.1 | 1.5 | 3.8 | 1 | 1.2 | 0.7 | 0.8 | 10.8 |
2017 | 67 | 40 | 36 | 45 | 20 | 33 | 0 | 16 | 3 | 32 | 24 | 37 | 352 |
2017 | 75 | 3 | 92 | 39 | 50 | 39 | 5 | 15 | 0 | 17 | 49 | 23 | 407 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | 2 |
2016 | 3.1 | 3 | 4.1 | 2.1 | 2.4 | 3 | 0.7 | 0.5 | 0.4 | 1.2 | 0 | 0 | 20.6 |
2016 | 56 | 45 | 25 | 54 | 24 | 9 | 21 | 60 | 53 | 58 | 23 | 44 | 472 |
2016 | 15 | 47 | 48 | 25 | 64 | 92 | 104 | 28 | 78 | 49 | 47 | 22 | 618 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 1 |
2015 | 3.7 | 2.4 | 2.9 | 2.8 | 2.9 | 1.6 | 2.8 | 2.4 | 1.7 | 1.6 | 2.3 | 0 | 26.9 |
2015 | 50 | 52 | 37 | 36 | 45 | 66 | 20 | 16 | 62 | 25 | 43 | 53 | 505 |
2015 | 22 | 49 | 51 | 131 | 42 | 19 | 81 | 40 | 37 | 47 | 22 | 41 | 582 |
2014 | 3.7 | 4.4 | 3.5 | 2.7 | 2.7 | 4.7 | 1.6 | 0 | 1.5 | 1.8 | 2.3 | 2 | 31 |
2014 | 13 | 13 | 55 | 81 | 47 | 79 | 73 | 41 | 60 | 49 | 39 | 62 | 611 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 18 | 12 | 52 | 0 | 21 | 102 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 34 | 49 | 52 | 49 | 65 | 248 |
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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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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sets of 10 alternate bs/fc (whole set) no time for more, but this was lovely
Split Summary === 1) 0.01mi - 15:55(35:42:06/mi) 94/107bpm [201358b/mi] 57cal 0.03/3.49mph Add a comment
Half-hearted warm-up because I've decided I hate them
Squats/lunges/side lunges/shoulder rolls/twists/other shoulder and wrist stuff 3 x supersets Someone was using the 6kg DB so I used the 7kg. It was HARD. But good. 10 x DB Romanian deadlifts 2 x 7kg 10 x alternate DB bench press 2 x 7kg back to the 6kg 10 each side weighted split squats 2 x 6kg 10 inverted rows on TRX straps 2 x 10 x KB swings 10kg 5 each side side planks off toes w 3s hold Felt this. Split Summary === 1) 0mi - 23:01(0/mi) 98/136bpm [INFb/mi] 94cal Add a comment
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Got very cold and shivery in the cafe
Split Summary === 1) 1mi - 11:59(11:59/mi) 146/163bpm [1749b/mi] 105cal 5.01/6.12mph 2) 1mi - 11:55(11:55/mi) 156/166bpm [1859b/mi] 109cal 5.03/5.89mph 3) 1mi - 13:16(13:16/mi) 154/169bpm [2042b/mi] 117cal 4.53/6.12mph 4) 0.35mi - 5:06(14:30/mi) 157/166bpm [2278b/mi] 45cal 4.14/5.43mph 2nd Mar 2024, 11:52am
Sharkie wrote: Makes nine plus 👏2nd Mar 2024, 11:54am
northernslowcoach wrote: Great way to fit in a long run 👍2nd Mar 2024, 11:54am
alpenrose wrote: Well done! Must have been a bit tough going up the hill at the end. xx2nd Mar 2024, 12:14pm
.B. wrote: Nicely done sandwiching 👍2nd Mar 2024, 2:20pm
Autumnleaves wrote: Great miles :)2nd Mar 2024, 3:02pm
RRR-CAZ 🇬🇧 wrote: Good miles for the day 👍3rd Mar 2024, 6:31am
TeeBee wrote: Awesome day's running. Sorry you got cold in the cafe. Hope you feel ok now. Add a comment
R/w 4/1
Ankle deep puddles. Never known it so wet. Split Summary === 1) 1mi - 11:04(11:04/mi) 148/163bpm [1637b/mi] 100cal 5.42/6.24mph 2) 1mi - 11:21(11:21/mi) 153/166bpm [1736b/mi] 103cal 5.29/5.99mph 3) 1mi - 10:56(10:56/mi) 157/166bpm [1716b/mi] 100cal 5.49/6.39mph 4) 0.13mi - 1:10(9:02/mi) 164/170bpm [1482b/mi] 11cal 6.64/7.16mph 2nd Mar 2024, 9:48am
Sharkie wrote: That'll be a consistent 6 and a bit miles then... :-)2nd Mar 2024, 10:38am
Autumnleaves wrote: Well done x2nd Mar 2024, 11:35am
alpenrose wrote: Well done :) 2nd Mar 2024, 12:15pm
.B. wrote: Very good 2nd Mar 2024, 12:38pm
chunkywizard wrote: Nice, well done. 3rd Mar 2024, 7:09am
iaincr wrote: good pace and well done in the rain Add a comment
Split Summary
=== 1) 1mi - 11:17(11:17/mi) 139/157bpm [1569b/mi] 90cal 5.32/6.01mph 2) 1mi - 11:19(11:19/mi) 145/162bpm [1640b/mi] 98cal 5.31/5.97mph 3) 1mi - 11:42(11:42/mi) 149/163bpm [1743b/mi] 101cal 5.13/6.32mph 4) 0mi - 2(7:53/mi) 159/159bpm [1255b/mi] 7.61/6.01mph 2nd Mar 2024, 9:16am
northernslowcoach wrote: parkrun sandwich?2nd Mar 2024, 9:43am
Bintmcskint wrote: :-)2nd Mar 2024, 12:14pm
.B. wrote: Nice start to the day2nd Mar 2024, 1:08pm
LindsD wrote: Yup Add a comment
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Flow day 28 Intuit
This was great as I was quite DOMSy for various reasons. Slow and stretchy. 3rd Mar 2024, 9:22am
Sharkie wrote: glad you found it so beneficial xx3rd Mar 2024, 9:59am
.B. wrote: Sounds good :)3rd Mar 2024, 2:34pm
Autumnleaves wrote: Nice :) Add a comment
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One time for one session this week so I did a combined one
Random warm up I found on YT. I liked this because it was follow-along, so no whooping, and each exercise was 30s with a countdown, and a little window to tell you what was next. It was just a bit fast in parts. Oliver Sjostrom 2 x supersets 10 x goblet squat x 10kg DB overhead presss x 6kg each hand Glute bridge with 10kg KB. This didn't work that well. x 10 Inverted row on TRX straps x 10 Incline push up x 10 Half-kneeling Pallof press 6 each side x 3s hold KB RDL 10kg x 10 DB bench press 6kg each hand x 10 Split squat 6kg each hand x 10 DB chest -supported inverted row - need to check how to do this properly 7kg x 10 each side KB swing 10kg x 10 Side plank off toes 8 each side 3s hold Feel like I worked hard Split Summary === 1) 0mi - 41:27(0/mi) 95/131bpm [INFb/mi] 150cal Add a comment
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Came back the longer, hilly way
Split Summary === 1) 1mi - 11:01(11:01/mi) 141/158bpm [1554b/mi] 96cal 5.44/6.01mph 2) 1mi - 13:02(13:02/mi) 149/168bpm [1942b/mi] 113cal 4.6/5.93mph 3) 0.1mi - 1:51(19:02/mi) 147/151bpm [2799b/mi] 15cal 3.15/5.11mph
Working on breathing drills - 2 4 6 8 6 4 2 each side then 3 5 7 9
Magic goggles say 2.11 for 100m which would be amazing. Some were pull buoy though but still Split Summary === 1) 0.07mi - 28:43(7:08:37/mi) 99/119bpm [42434b/mi] 111cal 2/70rpm 0.14/4.8mph 6th Mar 2024, 3:23pm
LazyDaisy wrote: Excellent swimming Linds!6th Mar 2024, 3:29pm
LindsD wrote: Thank you6th Mar 2024, 8:46pm
Angus Clydesdale wrote: Good lass. :)6th Mar 2024, 8:46pm
LindsD wrote: Thank you Add a comment
Split Summary
=== 1) 1mi - 11:16(11:16/mi) 140/154bpm [1577b/mi] 97cal 5.33/6.66mph 2) 0.12mi - 1:39(13:29/mi) 123/134bpm [1658b/mi] 9cal 4.45/6.37mph Add a comment
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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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Wed 13th Mar
Mar 13
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Thu 14th Mar
Mar 14
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warm up
9 x 1' up the hill and walk back cool down Lovely day for it 1) 1mi - 10:57(10:57/mi) 136/156bpm [1488b/mi] 90cal 5.48/6.47mph 2) 0.12mi - 2:04(16:52/mi) 139/152bpm [2345b/mi] 16cal 3.56/5.72mph 3) 0.1mi - 1:00(9:35/mi) 131/163bpm [1256b/mi] 6cal 6.26/6.99mph 4) 0.11mi - 2:00(18:21/mi) 142/165bpm [2606b/mi] 15cal 3.27/6.45mph 5) 0.1mi - 59(9:37/mi) 147/165bpm [1415b/mi] 8cal 6.23/7.47mph 6) 0.11mi - 1:56(17:26/mi) 143/169bpm [2493b/mi] 14cal 3.44/6.74mph 7) 0.1mi - 57(9:26/mi) 138/154bpm [1302b/mi] 7cal 6.36/8.12mph 8) 0.11mi - 2:03(18:29/mi) 141/161bpm [2607b/mi] 15cal 3.25/6.8mph 9) 0.1mi - 58(9:17/mi) 136/163bpm [1263b/mi] 6cal 6.46/7.68mph 10) 0.11mi - 2:02(18:25/mi) 142/165bpm [2616b/mi] 14cal 3.26/6.76mph 11) 0.11mi - 58(9:08/mi) 142/168bpm [1296b/mi] 7cal 6.57/7.85mph 12) 0.11mi - 2:07(19:05/mi) 144/169bpm [2747b/mi] 15cal 3.15/6.87mph 13) 0.1mi - 58(9:14/mi) 151/169bpm [1395b/mi] 8cal 6.49/7.62mph 14) 0.11mi - 2:03(18:32/mi) 146/172bpm [2706b/mi] 15cal 3.24/7.03mph 15) 0.1mi - 58(9:24/mi) 148/169bpm [1392b/mi] 8cal 6.38/7.6mph 16) 0.11mi - 2:08(19:06/mi) 146/173bpm [2788b/mi] 16cal 3.14/6.72mph 17) 0.1mi - 58(9:20/mi) 146/168bpm [1362b/mi] 7cal 6.43/7.28mph 18) 0.11mi - 2:11(19:48/mi) 144/170bpm [2850b/mi] 15cal 3.03/6.78mph 19) 0.1mi - 58(9:20/mi) 142/169bpm [1325b/mi] 6cal 6.43/7.78mph 20) 0.8mi - 10:49(13:36/mi) 149/174bpm [2027b/mi] 88cal 4.41/6.82mph 8th Mar 2024, 11:08am
westmoors wrote: Well done.8th Mar 2024, 11:40am
Sombrero wrote: Great work :-)8th Mar 2024, 11:55am
.B. wrote: Good work 💪8th Mar 2024, 3:42pm
Autumnleaves wrote: Well done 👏:)9th Mar 2024, 5:40pm
iaincr wrote: Great session, well done! Add a comment
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In the rain to get milk
1) 1mi - 19:10(19:10/mi) 101/119bpm [1936b/mi] 89cal 59/69rpm 3.13/4.09mph 2) 0.14mi - 3:36(25:32/mi) 118/128bpm [3012b/mi] 20cal 50/75rpm 2.35/3.47mph Add a comment
Last long run before the event. This was great. Felt strong. Gel at 55' and strawberry milk at 1h 20ish
4/1 Weird feeling in l knee but it went away 1) 1mi - 11:22(11:22/mi) 134/158bpm [1524b/mi] 91cal 5.28/6.03mph 2) 1mi - 11:30(11:30/mi) 146/159bpm [1678b/mi] 99cal 5.22/6.05mph 3) 1mi - 12:07(12:07/mi) 144/157bpm [1746b/mi] 98cal 4.95/6.24mph 4) 1mi - 11:32(11:32/mi) 146/164bpm [1684b/mi] 91cal 5.2/5.93mph 5) 1mi - 11:57(11:57/mi) 146/166bpm [1744b/mi] 92cal 5.02/5.89mph 6) 1mi - 11:49(11:49/mi) 152/177bpm [1797b/mi] 98cal 5.08/6.37mph 7) 1mi - 11:50(11:50/mi) 157/180bpm [1857b/mi] 106cal 5.07/6.1mph 8) 1mi - 12:00(12:00/mi) 150/168bpm [1800b/mi] 96cal 5/5.97mph 9) 1mi - 11:38(11:38/mi) 157/170bpm [1825b/mi] 105cal 5.16/6.05mph 10th Mar 2024, 12:57pm
Autumnleaves wrote: Smashing - well done10th Mar 2024, 12:59pm
Sharkie wrote: Applauds. With vigour. xxx10th Mar 2024, 1:17pm
Lip Gloss wrote: Great miles xx10th Mar 2024, 1:25pm
northernslowcoach wrote: Strong miles 👏10th Mar 2024, 1:32pm
GimmeMedals wrote: Great pacing 🎉10th Mar 2024, 2:01pm
Mrs Jigs (Luverlylegs) wrote: Excellent! 👏🏻 x10th Mar 2024, 3:03pm
.B. wrote: Fabulous :)10th Mar 2024, 3:45pm
Corrah wrote: Great stuff :)10th Mar 2024, 5:13pm
RRR-CAZ 🇬🇧 wrote: Excellent ✅10th Mar 2024, 7:47pm
alpenrose wrote: Glad to see you're really back on it now. :) 10th Mar 2024, 10:48pm
Badger wrote: Excellent stuff Add a comment
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To the PO to post off my speeding ticket info
1) 1mi - 17:36(17:36/mi) 100/114bpm [1760b/mi] 87cal 61/69rpm 3.41/4.11mph 2) 0.21mi - 4:26(21:08/mi) 115/128bpm [2430b/mi] 22cal 57/64rpm 2.84/3.47mph |
This felt hard but I've had a shitty day so probably that. Also a bad sleep.
5' warm-up Oliver Sjostrom 3 x Goblet squat x 12 x 7kg OH DB press x 10 x 5/5.5 kg. Dropped weights for this one as my left elbow is tweaky. Form doesn't look quite right but my shoulders are weird so I can't get my arms straight. Weighted glute bridge off bench x 12kg x 12 Inverted row off TRX straps x 12 Incline p-ups x 10 (back to doing these in 2 sets of 5 - really hard today) Kneeling Pallof press x 6 each side with 3s hold. 1) 0mi - 26:59(0/mi) 105/131bpm [INFb/mi] 119cal 12th Mar 2024, 8:47pm
.B. wrote: Nice mix of stuff, I hope your day has improved and you sleep better tonight x Add a comment
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Some work on breathing and pulling through then some breaststroke work.
1) 0.01mi - 27:25(83:06:40/mi) 91/115bpm [453787b/mi] 87cal 0.01/4.22mph Add a comment
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1) 0.57mi - 9:22(16:23/mi) 84/105bpm [1376b/mi] 47cal 65/71rpm 3.66/4.11mph
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Warm up, 10 x 1' out and 1' back off 1' rest then cool down. The only way I could get this done was to promise myself that I'll NEVER have to do intervals again. I really really hate them and life's too short to do things you hate, even if they make you fitter. I think I can manage 1' intervals, and perhaps fewer, but this session was awful. Quite pleased with the paces, though
1) 1mi - 10:53(10:53/mi) 132/145bpm [1436b/mi] 88cal 5.51/6.03mph 2) 0.06mi - 39(11:38/mi) 143/145bpm [1664b/mi] 5cal 5.16/5.7mph 3) 0.22mi - 2:00(8:55/mi) 149/167bpm [1329b/mi] 16cal 6.73/7.81mph 4) 0.02mi - 1:00(47:16/mi) 152/168bpm [7185b/mi] 9cal 1.27/6.64mph 5) 0.23mi - 2:00(8:38/mi) 156/169bpm [1346b/mi] 18cal 6.95/8.1mph 6) 0.01mi - 1:00(1:54:04/mi) 151/169bpm [17223b/mi] 9cal 0.53/7.03mph 7) 0.23mi - 2:00(8:39/mi) 152/169bpm [1314b/mi] 17cal 6.94/8.31mph 8) 0.01mi - 1:00(2:01:06/mi) 153/169bpm [18528b/mi] 9cal 0.49/6.91mph 9) 0.22mi - 2:00(8:55/mi) 158/170bpm [1409b/mi] 18cal 6.73/7.64mph 10) 0.01mi - 1:00(1:38:19/mi) 154/170bpm [15140b/mi] 9cal 0.61/6.7mph 11) 0.22mi - 2:00(8:59/mi) 158/170bpm [1420b/mi] 18cal 6.68/8.62mph 12) 0.02mi - 1:00(1:01:26/mi) 154/171bpm [9460b/mi] 9cal 0.98/6.66mph 13) 0.23mi - 2:00(8:50/mi) 158/170bpm [1397b/mi] 17cal 6.79/8.5mph 14) 0.01mi - 1:00(1:20:14/mi) 161/173bpm [12917b/mi] 9cal 0.75/6.72mph 15) 0.22mi - 2:00(9:07/mi) 159/170bpm [1450b/mi] 18cal 6.58/8.1mph 16) 0.01mi - 1:00(1:37:54/mi) 155/170bpm [15174b/mi] 8cal 0.61/6.62mph 17) 0.22mi - 2:00(9:02/mi) 160/171bpm [1444b/mi] 18cal 6.65/9.5mph 18) 0.01mi - 1:00(3:02:16/mi) 157/171bpm [28616b/mi] 9cal 0.33/6.72mph 19) 0.22mi - 2:00(9:08/mi) 159/171bpm [1453b/mi] 18cal 6.57/8.39mph 20) 0.01mi - 1:00(1:43:30/mi) 160/171bpm [16560b/mi] 9cal 0.58/6.64mph 21) 0.23mi - 2:00(8:32/mi) 160/174bpm [1365b/mi] 18cal 7.03/8.56mph 22) 0.04mi - 1:00(25:51/mi) 164/175bpm [4239b/mi] 9cal 2.32/6.85mph 23) 1mi - 14:17(14:20/mi) 143/163bpm [2050b/mi] 103cal 4.19/6.16mph 24) 0mi - 7(24:45/mi) 141/144bpm [3489b/mi] 2.42/2.32mph 14th Mar 2024, 9:30am
Sharkie wrote: Cor! Well done you for getting it in and getting those legs going. Laterz! xxx 14th Mar 2024, 10:01am
Autumnleaves wrote: Well done, it's a shame you hate them because that's a great session x14th Mar 2024, 10:10am
Mrs Jigs (Luverlylegs) wrote: I always hate the thought of intervals more than actually doing them, well done, paces are good 💪🏻 x14th Mar 2024, 10:25am
Sharkie wrote: I can't help LOLLING at your description. Especially the final sentence. 14th Mar 2024, 10:31am
LindsD wrote: :)14th Mar 2024, 11:05am
Badger wrote: Great session and well done putting the last one in fastest14th Mar 2024, 1:14pm
LazyDaisy wrote: That's a really tough session and hou smashed it! Fab :-)14th Mar 2024, 1:14pm
LazyDaisy wrote: *you*, obvs!14th Mar 2024, 6:12pm
.B. wrote: Great paces, but yes find something you like doing. 14th Mar 2024, 8:54pm
iaincr wrote: Well done, tough session Add a comment
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Week 3 but only 2x round as I'm running a long way for me in a week.
Kayleigh Cohen warm up KB RDL x 12 x 10kg DB bench press x (2 x 6kg) x 10 Split squat x (2 x 5kg) x 12 Chest-supported BO row with DB x 7kg x 10 KB swing x 10kg x 12 Side plank x 8 x 3s hold each side My right elbow is tweaky for the KB swings and the side planks a bit. 1) 0mi - 19:22(0/mi) 98/128bpm [INFb/mi] 76cal 15th Mar 2024, 5:58pm
Autumnleaves wrote: (Quite a long way for many x)15th Mar 2024, 8:18pm
LindsD wrote: Aw thank you Add a comment
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With OH back from shop
) 1mi - 22:13(22:13/mi) 100/119bpm [2222b/mi] 104cal 54/64rpm 2.7/3.21mph 2) 0.2mi - 4:57(25:17/mi) 104/122bpm [2630b/mi] 22cal 51/63rpm 2.37/2.92mph Add a comment
Stopped watch to do up shoelaces and forgot to start it. Time and distance adjusted
1) 1mi - 10:29(10:29/mi) 151/163bpm [1584b/mi] 98cal 5.72/5.95mph 2) 1mi - 10:15(10:15/mi) 163/168bpm [1670b/mi] 102cal 5.86/6.24mph 3) 0.86mi - 8:45(10:09/mi) 166/175bpm [1684b/mi] 87cal 5.91/9.39mph 16th Mar 2024, 12:29pm
Badger wrote: Oops 😂16th Mar 2024, 12:30pm
Badger wrote: Nice even splits (now I’ve stopped laughing at the shoelace!) - good parkrun16th Mar 2024, 12:44pm
LindsD wrote: :) thanks. 17th Mar 2024, 6:28pm
iaincr wrote: That happened to me with a woman and a horse asking me a question , lost 5 mins on my long run with stop /start confusion!! , really (irrationally)rips my knitting 🫣17th Mar 2024, 11:33pm
LindsD wrote: Me too! Add a comment
Bunped into Ev and N at the end
1) 1mi - 10:48(10:48/mi) 141/156bpm [1524b/mi] 91cal 5.55/6.51mph 2) 1mi - 10:55(10:55/mi) 147/157bpm [1605b/mi] 96cal 5.5/6.97mph 3) 1mi - 12:02(12:02/mi) 150/160bpm [1804b/mi] 103cal 4.99/6.35mph 4) 0.08mi - 1:18(16:56/mi) 131/138bpm [2219b/mi] 6cal 3.54/3.78mph Add a comment
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Just a light session this week as I've got an event Sat. Basically took the exercises from both workouts that I like and did 2 x round with light or no weights. Added some time as I paused and forgot to restart (again).
Stretchy warm-up but a bit hard - fitbymik = 4 mins Squats x 10 OH press x 10 each side x 4.5kg Glute bridge x 10 Inverted row x 10 Split squat x 10 each side x 3.5kg DB row supported knee and hand x 10 each side x 5kg Side plank 3s each side x 3 1) 0mi - 16:31(0/mi) 91/111bpm [INFb/mi] 54cal Add a comment
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Walked home. Bubble tea on the way
1) 1mi - 18:54(18:54/mi) 114/146bpm [2155b/mi] 102cal 58/67rpm 3.17/3.8mph 2) 0mi - 3(21:54/mi) 126/126bpm [2759b/mi] 54/54rpm 2.74/2.71mph Add a comment
Plan said 4 miles. Last run before the event. I decided to run rather than r/w. Only walked to take off layers or up steps. Felt harder than the HR would suggest. Both knees hurt. To be expected, I suppose
1) 1mi - 10:54(10:54/mi) 125/143bpm [1361b/mi] 87cal 5.51/6.07mph 2) 1mi - 11:24(11:24/mi) 141/153bpm [1608b/mi] 92cal 5.26/5.95mph 3) 1mi - 11:45(11:45/mi) 146/153bpm [1716b/mi] 100cal 5.1/6.47mph 4) 1mi - 11:06(11:08/mi) 149/158bpm [1659b/mi] 99cal 5.39/6.37mph 19th Mar 2024, 2:54pm
Lip Gloss wrote: Nice x19th Mar 2024, 2:57pm
Sharkie wrote: Last one I hope! xxx19th Mar 2024, 3:01pm
Mrs Jigs (Luverlylegs) wrote: Looking good Linds xx19th Mar 2024, 3:12pm
Autumnleaves wrote: Great :) You're all set xx19th Mar 2024, 3:19pm
LindsD wrote: Notes added xx19th Mar 2024, 4:46pm
Badger wrote: Looks good!19th Mar 2024, 9:03pm
alpenrose wrote: Nice one :) 20th Mar 2024, 9:22am
.B. wrote: Well done Add a comment
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1) 1mi - 18:00(18:00/mi) 103/134bpm [1854b/mi] 98cal 60/67rpm 3.33/3.84mph
2) 0.1mi - 1:57(19:20/mi) 91/101bpm [1759b/mi] 8cal 60/65rpm 3.1/3.34mph Add a comment
Last coached session with Linda will really miss them. Mostly working on breaststroke, plus also fc breathing and lastly some turns. Might start with Alberto, will see. Can't really afford the time or the money.
1) 0.01mi - 32:42(70:27:49/mi) 91/117bpm [384731b/mi] 105cal 0.01/2.21mph
1) 1mi - 17:16(17:16/mi) 100/128bpm [1726b/mi] 96cal 61/68rpm 3.48/3.84mph
2) 0.12mi - 2:25(19:55/mi) 88/92bpm [1753b/mi] 9cal 60/67rpm 3.01/3.53mph Add a comment
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Enjoyed this. Lucky w the weather. Ran to feel at first then 4/1 for the last 6k or so.
Gel and banana beforehand. A few jelly babies. Biscuits at the checkpoint and popcorn bar at some point. 1) 1mi - 11:39(11:39/mi) 148/165bpm [1725b/mi] 102cal 5.15/6.1mph 2) 1mi - 12:34(12:34/mi) 151/161bpm [1897b/mi] 110cal 4.78/5.97mph 3) 1mi - 15:36(15:36/mi) 132/158bpm [2059b/mi] 99cal 3.85/5.85mph 4) 1mi - 11:49(11:49/mi) 152/161bpm [1797b/mi] 102cal 5.08/5.63mph 5) 1mi - 13:51(13:51/mi) 146/160bpm [2022b/mi] 108cal 4.33/5.85mph 6) 1mi - 12:33(12:33/mi) 150/165bpm [1882b/mi] 102cal 4.78/5.97mph 7) 1mi - 12:18(12:18/mi) 150/159bpm [1844b/mi] 102cal 4.88/5.34mph 8) 1mi - 13:35(13:35/mi) 146/161bpm [1982b/mi] 100cal 4.42/5.59mph 9) 1mi - 13:26(13:26/mi) 140/154bpm [1880b/mi] 91cal 4.47/5.78mph 10) 1mi - 12:56(12:56/mi) 145/156bpm [1875b/mi] 93cal 4.64/5.68mph 11) 1mi - 13:49(13:49/mi) 140/153bpm [1934b/mi] 86cal 4.34/5.63mph 12) 1mi - 15:03(15:03/mi) 141/156bpm [2122b/mi] 95cal 3.99/5.66mph 13) 1mi - 16:11(16:11/mi) 138/161bpm [2234b/mi] 99cal 3.71/5.55mph 14) 1mi - 12:03(12:03/mi) 152/165bpm [1831b/mi] 96cal 4.98/5.82mph 15) 1mi - 13:05(13:05/mi) 148/160bpm [1937b/mi] 99cal 4.59/5.59mph 16) 0.41mi - 4:53(11:53/mi) 156/166bpm [1853b/mi] 42cal 5.05/7.81mph 23rd Mar 2024, 1:51pm
GimmeMedals wrote: Fabulous - very well run. I'm well impressed :)23rd Mar 2024, 2:07pm
northernslowcoach wrote: *bunting* awesome stuff Linds x23rd Mar 2024, 2:38pm
Sharkie wrote: Brilliant, kiddo. Just brilliant! xxx23rd Mar 2024, 3:01pm
.B. wrote: Fab-u-lous:)23rd Mar 2024, 3:04pm
fetcheveryone wrote: Great run - looks like a plan well executed!23rd Mar 2024, 3:13pm
TeeBee wrote: Great work Linds *heart*23rd Mar 2024, 3:45pm
Autumnleaves wrote: That's terrific Linds - well done!!!23rd Mar 2024, 4:14pm
RRR-CAZ 🇬🇧 wrote: Excellent 👍 23rd Mar 2024, 4:16pm
Mrs Jigs (Luverlylegs) wrote: Fabulous! Well done Linds x23rd Mar 2024, 4:19pm
alpenrose wrote: Great running - well done! :) 23rd Mar 2024, 4:52pm
westmoors wrote: Well done Linds.23rd Mar 2024, 5:04pm
LindsD wrote: Thank you all23rd Mar 2024, 5:42pm
chunkywizard wrote: Very good, well done. 23rd Mar 2024, 6:53pm
Mandymoo wrote: Well done 👏 23rd Mar 2024, 7:19pm
iaincr wrote: Wohoo well done 💪💪🤷23rd Mar 2024, 7:20pm
iaincr wrote: Oops 🙌 not 🤷 🫣23rd Mar 2024, 7:20pm
Badger wrote: Excellent stuff! Still loling at the parkrun warmup23rd Mar 2024, 7:58pm
LindsD wrote: We weren't the only ones :)24th Mar 2024, 7:37am
LazyDaisy wrote: Fantastic Linds! You smashed that!24th Mar 2024, 4:38pm
LouiseRuns 🌹🇬🇧 🇪🇺 wrote: It was great fun! (You missed out coke at the check point - that was a new one on me, but worked okay, I thought).24th Mar 2024, 8:49pm
LindsD wrote: True. Think it's q common in ultras :) Add a comment
1) 1mi - 11:39(11:39/mi) 114/129bpm [1328b/mi] 79cal 5.15/5.59mph
2) 1mi - 10:58(10:58/mi) 140/157bpm [1535b/mi] 91cal 5.47/6.18mph 3) 1mi - 11:05(11:05/mi) 154/167bpm [1706b/mi] 101cal 5.42/6.2mph 4) 0.14mi - 1:21(9:41/mi) 165/166bpm [1598b/mi] 13cal 6.2/6.16mph 23rd Mar 2024, 9:49am
northernslowcoach wrote: Well run Linds :)23rd Mar 2024, 10:04am
Sharkie wrote: You are certifiably insane xxxx23rd Mar 2024, 11:24am
chunkywizard wrote: Good running, well done 23rd Mar 2024, 3:39pm
Autumnleaves wrote: Amazing!!23rd Mar 2024, 4:17pm
Mrs Jigs (Luverlylegs) wrote: Well done! Great pre race running 👏 x23rd Mar 2024, 4:46pm
LindsD wrote: LOL23rd Mar 2024, 7:19pm
Badger wrote: Nice work :) Add a comment
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Ywa Flow day 29. Wasn't sure about this as I am a bit stiff and achey but it was lovely. No poses I don't like. Tree was OK and I got both feet off the floor in crow.
24th Mar 2024, 8:28am
Sharkie wrote: Get you! Excellent. Crow too!xxx24th Mar 2024, 8:31am
LindsD wrote: Momentum more than strength but I'll take it :) xxxx24th Mar 2024, 8:32am
Sharkie wrote: Quite right too (also takes courage and commitment)24th Mar 2024, 8:53am
LindsD wrote: :)24th Mar 2024, 9:30am
northernslowcoach wrote: Namaste x wow at crow xx24th Mar 2024, 1:29pm
Autumnleaves wrote: That's brilliant!! Add a comment
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With Billy on my way home
1) 0.92mi - 22:13(24:14/mi) 88/104bpm [2133b/mi] 85cal 52/77rpm 2.48/2.94mph Add a comment
1) 0.36mi - 6:36(18:17/mi) 98/112bpm [1791b/mi] 34cal 58/68rpm 3.28/3.8mph
Add a comment
1) 0.65mi - 12:26(19:04/mi) 87/103bpm [1658b/mi] 65cal 59/65rpm 3.15/3.57mph
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1) 0.56mi - 10:04(18:00/mi) 100/109bpm [1801b/mi] 46cal 62/67rpm 3.33/3.99mph
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Mixture of bs and fc and drills. Breathe every stroke. Touch ear. Pull buoy etc.
1) 0.03mi - 28:17(15:07:32/mi) 99/123bpm [89846b/mi] 110cal 1/75rpm 0.07/3.72mph |
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1) 0.87mi - 14:33(16:40/mi) 118/136bpm [1966b/mi] 87cal 64/69rpm 3.6/4.11mph
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