RRR-CAZ 🇬🇧

Last on at 11pm, 7th Oct 2024

M55 Berkshire

Silver (70)

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Races
630
Miles
20072
Miles
71
Miles
11807
Miles
5007
WAVA
75.73%

About Me
Got a place in May for my second go at a small ultra Show More...

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Recent Blogs
Dirty dancing 💃	Dec 2023
Demons of age	Dec 2022
Christmas Chronicle 2022	Dec 2022
NAKED RELAYS	Jul 2022

My parkrun
Woodley parkrun

Recent Training
7th Oct	General	1.2mi	20:32
7th Oct	General	0.2mi	4:22
7th Oct	Stretching	0mi	4:30
7th Oct	Strength	0mi	1:03:32
7th Oct	Dog Walking	1.3mi	40:56

Planned Races
Edenbrook Country parkrun	12th Oct
The Doctor K Cup	19th Oct
TCS New York City Marathon	3rd Nov
Bath Half	16th Mar
Brighton Marathon	6th Apr

12 Month Benchmarks	Run	Bike
Mile	6:30	3:30
5k	21:10	13:41
5mi	35:38	22:43
10k	44:15	28:36
10mi	1:17:15	48:55
Half	1:41:42	1:06:40
20mi	2:53:47	1:53:13
Mara	3:53:41	0

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 1000 Run 1500 Walk 1200

Recent Threads
700 miles in 2024
Woof! Bark! And also Whiiiiiiiiiine.
New Fetch Game: Hide and Seek
Unlockable Badges
parkrun Café
Fetch Virtual Challenge 2024

Buddies (24)

Followers (22)

Badges Collected	See available badges
+ 424 others

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	1982	1986	1987	1989	1993	2000	2005	2008	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
200m	2														31 75.73				38 63.84						31 4:09/mi	75.73
400m	2														1:11 69.28	1:10 70.76									1:10 4:42/mi	70.76
800m	1														2:50 67.81										2:50 5:42/mi	67.81
1500m	3														5:30 71.76						5:54 70.77				5:30 5:54/mi	71.76
1mi	10													8:15 51.23	5:56 71.79	6:03 71.52	6:22 68.50		6:25 69.07	6:17 70.53	6:24 69.81	7:12 62.56			5:56 5:56/mi	71.79
1.5mi	2												9:20 71.07												9:20 6:13/mi	71.07
3km	1																			12:04 72.90					12:04 6:28/mi	72.90
3556m	1																		19:01 55.45						19:01 8:36/mi	55.45
5km	291									22:32 62.35	20:32 68.95	20:14 70.52	20:38 69.15	20:48 69.68	20:40 70.13	20:51 70.07	19:51 74.19	20:29 72.47	20:30 73.61	21:06 71.51	21:33 71.19	22:44 68.05	22:08 70.49	21:30 73.19	19:51 6:23/mi	74.19
6km	2												25:59 66.27	25:26 68.78											25:26 6:49/mi	68.78
8km	1																						42:37 59.46		42:37 8:34/mi	59.46
5mi	53											33:01 69.74	35:45 64.93	34:27 68.49	34:36 68.19	34:12 69.56	34:28 70.18	34:32 70.05	34:20 71.66					36:22 70.06	33:01 6:36/mi	71.66
5.3mi	1														39:41 63.03										39:41 7:34/mi	63.03
6mi	2											48:41 56.97	47:20 59.08												47:20 7:53/mi	59.08
10km	103			39:15 67.26	43:25 60.81	45:10 58.45	45:13 58.73		48:55 56.89	46:30 61.30	42:28 67.68	41:22 69.47	42:45 68.32	45:09 65.25	41:59 70.17	42:00 71.34	42:27 71.19	43:06 70.12	43:19 70.98	43:00 72.14	42:43 72.61	47:32 66.43	44:58 70.85	44:38 71.38	39:15 6:19/mi	72.61
6.8mi	1																					1:32:28 37.25			1:32:28 13:36/mi	37.25
7mi	2																				54:44 64.90		56:33 63.96		54:44 7:49/mi	64.90
10mi	26										1:10:33 67.29	1:10:05 68.31	1:15:08 64.26	1:13:23 66.35	1:12:08 68.08	1:11:07 69.65	1:14:05 67.45	1:12:51 68.59	1:15:18 67.54	1:19:04 64.33	1:20:31 63.74	1:22:36 63.27		1:23:51 62.91	1:10:05 7:01/mi	69.65
10.7mi	1																		1:26:58 62.24						1:26:58 8:08/mi	62.24
13.1mi	58		1:45:05 55.17	1:29:17 64.93	1:28:23 65.59		1:38:47 58.86	1:41:18 58.63	1:47:42 56.40		1:33:06 66.88	1:34:29 67.02	1:34:56 67.27	1:34:08 68.43	1:34:19 68.30	1:33:24 69.57	1:33:20 70.23	1:35:58 68.91	1:34:18 70.76	1:36:25 69.83	1:39:17 69.06	1:54:51 60.25	1:46:00 65.28	1:42:10 68.37	1:28:23 6:45/mi	70.76
13.2mi	1	1:40:06 58.84																							1:40:06 7:35/mi	58.84
16mi	1										2:02:45 62.78														2:02:45 7:40/mi	62.78
20mi	8											2:45:46 59.56			2:34:45 65.45		2:29:24 68.99		2:35:36 67.43	2:30:31 70.98			2:56:07 61.78	2:58:44 61.45	2:29:24 7:28/mi	70.98
26.2mi	32										3:47:37 57.36	3:50:39 57.07	4:07:22 54.13	3:43:42 59.94	3:32:36 63.53	3:23:55 67.40	3:33:11 64.47	3:47:15 61.56	3:23:03 68.90	4:16:07 55.62	3:47:19 63.24	4:19:42 55.87	3:52:31 62.53	4:06:31 59.41	3:23:03 7:45/mi	68.90
32mi	1														5:16:32 55.00										5:16:32 9:53/mi	55.00
52km	1																				5:21:05 57.41				5:21:05 9:56/mi	57.41

Date	Planned Races			Distance
6 Apr	Brighton Marathon Confirmed			26.2mi
16 Mar	Bath Half Confirmed			13.1mi
3 Nov	TCS New York City Marathon Confirmed			26.2mi
19 Oct	The Doctor K Cup			5km
12 Oct	Edenbrook Country parkrun Confirmed			5km
2024		Result	WAVA	Distance
5 Oct	Southall parkrun	22:14	70.78	5km
28 Sep	Richmond parkrun	23:19	67.49	5km
15 Sep	Phantom Brewing Co 10K Beer run	50:13	64.03	10km
14 Sep	Woodley parkrun	23:28	67.06	5km
7 Sep	Edenbrook Country parkrun	23:15	67.68	5km
31 Aug	Church Mead parkrun	25:57	60.64	5km
24 Aug	Tidworth parkrun	23:37	66.63	5km
18 Aug	Frome Running Festival	1:44:08	67.71	13.1mi
17 Aug	The Old Showfield parkrun SB	21:30	73.19	5km
10 Aug	Barnstaple parkrun	23:14	67.73	5km
3 Aug	Marine Parade parkrun	23:56	65.75	5km
27 Jul	Seven Fields parkrun	23:32	66.87	5km
20 Jul	Morden parkrun	23:05	68.17	5km
13 Jul	Woodley parkrun	26:03	60.41	5km
6 Jul	Woodley parkrun	46:22	33.94	5km
29 Jun	Woodley parkrun	59:59	26.23	5km
22 Jun	Upton Court parkrun	24:04	64.83	5km
16 Jun	Wargrave 10K	46:20	68.76	10km
15 Jun	Upton Court parkrun	22:27	69.50	5km
8 Jun	Itchen Valley Country parkrun	22:48	68.43	5km
2 Jun	Green Park Reading 10K SB	44:38	71.38	10km
1 Jun	Thornham Walks parkrun	25:41	60.75	5km
25 May	Wendover Woods parkrun	24:31	63.64	5km
18 May	Harrow parkrun	22:38	68.93	5km
12 May	Marlow 5 SB	36:22	70.06	5mi
11 May	South Oxhey parkrun	22:57	67.98	5km
5 May	AJ Bell Great Birmingham run	1:43:51	67.26	13.1mi
4 May	Brueton parkrun	22:43	68.68	5km
27 Apr	Woodley parkrun	22:16	70.07	5km
20 Apr	Sunny Hill parkrun	22:57	67.98	5km
13 Apr	Southall parkrun	22:31	69.29	5km
7 Apr	Brighton Marathon SB	4:06:31	59.41	26.2mi
30 Mar	Southall parkrun	23:12	67.25	5km
29 Mar	Maidenhead Easter 10 SB	1:23:51	62.91	10mi
23 Mar	Southall parkrun	24:40	63.25	5km
16 Mar	Oxford parkrun	22:28	69.45	5km
10 Mar	RT Dorney 5k	21:47	71.62	5km
9 Mar	Woodley parkrun	24:33	63.55	5km
2 Mar	Woodley parkrun	26:17	59.36	5km
25 Feb	Wokingham Half Marathon SB	1:42:10	68.37	13.1mi
24 Feb	Prospect parkrun	27:33	56.63	5km
17 Feb	Southall parkrun	22:36	69.04	5km
11 Feb	Bramley 20/10 SB	2:58:44	61.45	20mi
10 Feb	Hogmoor Inclosure parkrun	24:13	64.43	5km
4 Feb	TVXC League - Thames Valley Triathletes	44:13	65.96	5.7mi
3 Feb	Southall parkrun	23:13	67.20	5km
27 Jan	Crane Park parkrun	23:10	67.35	5km
21 Jan	TVXC League - Handy Cross	48:25	52.63	5mi
20 Jan	Southall parkrun	22:23	69.70	5km
13 Jan	Andover parkrun	22:45	68.58	5km
7 Jan	TVXC League - Reading	48:58	52.03	5mi
6 Jan	Woodley parkrun	24:51	62.79	5km
1 Jan	Woodley parkrun	23:53	65.33	5km
2023		Result	WAVA	Distance
30 Dec	Marlborough Common parkrun	24:00	65.01	5km
25 Dec	Woodley parkrun	24:12	64.47	5km
24 Dec	Winter Woolly 10K	51:11	62.25	10km
23 Dec	Kingston parkrun	22:12	70.28	5km
16 Dec	Edenbrook Country parkrun	22:45	68.58	5km
9 Dec	Dinton Pastures parkrun	24:08	64.65	5km
3 Dec	Grim Down South	1:08:57	60.43	8mi
2 Dec	Harcourt Hill parkrun	23:06	67.54	5km
26 Nov	Southampton 10k SB	44:58	70.85	10km
25 Nov	Lee-on-the-Solent parkrun	22:28	69.45	5km
18 Nov	Woodley parkrun	24:01	64.96	5km
12 Nov	TVXC League - Datchet	45:17	66.14	5.8mi
11 Nov	Dinton Pastures parkrun	23:13	67.20	5km
5 Nov	Marlow 7 SB	56:33	63.96	7mi
4 Nov	Woodley parkrun	45:10	34.54	5km
28 Oct	Woodley parkrun	22:40	68.83	5km
21 Oct	Burnham and Highbridge parkrun	22:14	70.17	5km
14 Oct	Lydiard parkrun	22:24	69.65	5km
8 Oct	Chester Marathon	3:54:12	62.53	26.2mi
7 Oct	Ellesmere Port parkrun	25:59	60.05	5km
30 Sep	Woodley parkrun	23:13	67.20	5km
24 Sep	Windsor Half Marathon	1:56:37	59.90	13.1mi
23 Sep	Edenbrook Country parkrun	23:21	66.82	5km
17 Sep	Phantom Brewing Co 10K Beer run	52:00	61.27	10km
16 Sep	University Parks parkrun	23:27	66.53	5km
9 Sep	Broadwater parkrun	23:06	67.54	5km
2 Sep	Northala Fields parkrun	22:16	70.07	5km
26 Aug	Rickmansworth parkrun	22:59	67.88	5km
19 Aug	Tamar Lakes parkrun	23:01	67.79	5km
12 Aug	Somerdale Pavilion parkrun	22:10	70.39	5km
5 Aug	California Country parkrun	23:58	65.10	5km
29 Jul	Hazelwood parkrun	22:47	68.48	5km
23 Jul	ACORN Rouken Glen Trail Race PB	42:37	59.46	8km
22 Jul	Isabel Trail parkrun SB	22:08	70.49	5km
15 Jul	Grove Fields parkrun	23:02	67.74	5km
8 Jul	Brooklands parkrun	22:22	69.76	5km
1 Jul	University Parks parkrun	23:13	67.20	5km
24 Jun	Stockley Country parkrun	23:12	66.68	5km
17 Jun	Southall parkrun	22:51	67.71	5km
10 Jun	Edenbrook Country parkrun	24:52	62.21	5km
3 Jun	Edenbrook Country parkrun	28:01	55.22	5km
27 May	Southall parkrun	57:23	26.96	5km
21 May	Binfield 10K	1:18:29	40.23	10km
20 May	Southall parkrun	59:30	26.00	5km
13 May	Woodley parkrun	42:07	36.73	5km
6 May	Woodley parkrun	48:56	31.62	5km
1 May	Shinfield 10K	46:04	68.54	10km
29 Apr	Church Mead parkrun	25:29	60.71	5km
22 Apr	Horspath parkrun	23:12	66.68	5km
15 Apr	Edenbrook Country parkrun	22:36	68.45	5km
8 Apr	Edenbrook Country parkrun	23:06	66.97	5km
2 Apr	Brighton Marathon SB	3:52:31	62.40	26.2mi
1 Apr	Lancing Beach Green parkrun	25:57	59.62	5km
25 Mar	Prospect parkrun	24:43	62.59	5km
18 Mar	Prospect parkrun	25:41	60.24	5km
11 Mar	Hanworth parkrun	22:59	67.31	5km
4 Mar	Edenbrook Country parkrun	24:47	62.42	5km
26 Feb	Wokingham Half Marathon SB	1:46:00	65.28	13.1mi
25 Feb	Southall parkrun	24:01	64.42	5km
18 Feb	Guildford parkrun	24:02	64.37	5km
12 Feb	Bramley 20 SB	2:56:07	61.78	20mi
11 Feb	Edenbrook Country parkrun	24:52	62.21	5km
4 Feb	Bedfont Lakes parkrun	23:44	65.19	5km
28 Jan	Osterley parkrun	22:41	68.20	5km
21 Jan	Woodley parkrun	24:35	62.93	5km
14 Jan	Southall parkrun	24:22	63.49	5km
7 Jan	Basingstoke parkrun	25:14	61.31	5km
1 Jan	Woodley parkrun	24:40	62.72	5km
2022		Result	WAVA	Distance
31 Dec	Woodley parkrun	23:41	65.32	5km
25 Dec	Woodley parkrun	23:33	65.69	5km
24 Dec	Woodley parkrun	24:25	63.36	5km
18 Dec	Portsmouth Coastal Waterside Marathon SB	4:19:42	55.87	26.2mi
17 Dec	Woodley parkrun	54:06	28.60	5km
10 Dec	Woodley parkrun	25:11	61.43	5km
3 Dec	Southall parkrun	23:17	66.45	5km
26 Nov	Preston Park parkrun, Brighton	23:01	67.22	5km
19 Nov	Woodley parkrun	23:42	65.28	5km
12 Nov	Edenbrook Country parkrun	24:15	63.80	5km
6 Nov	Marlow Half Marathon	1:57:08	59.08	13.1mi
5 Nov	Woodley parkrun	29:23	52.65	5km
29 Oct	Edenbrook Country parkrun	22:44	68.05	5km
22 Oct	Church Mead parkrun	26:15	58.94	5km
16 Oct	Great South Run SB	1:22:36	63.27	10mi
15 Oct	Reading parkrun	28:07	55.02	5km
8 Oct	The Doctor K Cup	25:13	61.35	5km
8 Oct	Reading parkrun	25:13	61.35	5km
2 Oct	Virtual TCS London marathon	5:15:16	46.02	26.2mi
1 Oct	Southall parkrun	23:01	67.22	5km
24 Sep	Dinton Pastures parkrun	27:09	56.98	5km
18 Sep	Phantom Brewing Co 10K Beer run SB	47:32	66.43	10km
17 Sep	University Parks parkrun	23:55	64.69	5km
11 Sep	Great North Run SB	1:54:51	60.25	13.1mi
10 Sep	Woodley parkrun	28:14	54.80	5km
4 Sep	Vitality Big Half	1:56:18	59.50	13.1mi
3 Sep	University Parks parkrun	26:44	57.87	5km
27 Aug	Edenbrook Country parkrun	23:40	65.37	5km
20 Aug	Woodley parkrun SB	22:44	68.05	5km
13 Aug	Woolacombe Dunes parkrun	30:09	51.31	5km
6 Aug	Woodley parkrun	24:35	62.93	5km
30 Jul	Woking parkrun	23:58	64.55	5km
23 Jul	University Parks parkrun	24:26	63.32	5km
16 Jul	Reading parkrun	25:50	59.89	5km
9 Jul	University Parks parkrun	24:42	62.63	5km
3 Jul	Sonning 10K	50:55	62.01	10km
2 Jul	Southall parkrun	26:05	59.31	5km
25 Jun	Salisbury parkrun	23:41	65.32	5km
19 Jun	BHF London To Brighton	4:21:27	0.00	54mi
18 Jun	Woodley parkrun	25:48	59.46	5km
11 Jun	Prospect parkrun	23:44	64.64	5km
4 Jun	Woodley parkrun	23:52	64.28	5km
28 May	University Parks parkrun	26:32	57.82	5km
28 May	Thames Bridges Challenge (Oxford Edition) PB	1:32:28	37.25	6.8mi
21 May	Southall parkrun	23:00	66.70	5km
14 May	Woodley parkrun	24:03	63.79	5km
7 May	Woodley parkrun	25:05	61.16	5km
1 May	Westminster mile SB	7:12	62.56	1mi
30 Apr	Woodley parkrun	26:56	56.96	5km
23 Apr	University Parks parkrun	28:29	53.86	5km
18 Apr	Mortimer 10km	54:43	57.19	10km
16 Apr	Didcot parkrun	23:40	64.82	5km
9 Apr	Homewood parkrun	24:56	61.53	5km
2 Apr	Sandhurst Memorial parkrun	24:08	63.57	5km
26 Mar	Dinton Pastures parkrun	26:02	58.93	5km
19 Mar	University Parks parkrun	24:33	62.49	5km
12 Mar	Southall parkrun	24:13	63.35	5km
5 Mar	Woodley parkrun	24:01	63.88	5km
26 Feb	Woodley parkrun	26:09	58.67	5km
19 Feb	TBC February	0	0.00	10mi
19 Feb	Southall parkrun	25:40	59.77	5km
15 Jan	Woodley parkrun	33:10	46.26	5km
8 Jan	Woodley parkrun	50:51	30.17	5km
2021		Result	WAVA	Distance
25 Dec	Woodley parkrun	47:18	32.43	5km
20 Nov	Woodley parkrun	23:27	65.42	5km
7 Nov	Marlow 7 PB	54:44	64.90	7mi
6 Nov	Woodley parkrun	24:51	61.74	5km
24 Oct	TVXC League - Metros	46:49	63.40	5.9mi
23 Oct	Woodley parkrun	23:10	66.22	5km
17 Oct	Phantom Brewing Co. 10k beer run	45:22	68.98	10km
16 Oct	Woodley parkrun	23:49	64.41	5km
15 Oct	Reading Roadrunners Track Friday 5000 metres PB	21:14	72.25	5000m
15 Oct	Reading Roadrunners Track Friday 1500 metres SB	5:54	70.77	1500m
3 Oct	The Great Clarendon Marathon	4:15:38	56.23	26.2mi
2 Oct	Woodley parkrun	26:20	58.26	5km
18 Sep	Woodley parkrun	25:32	60.08	5km
12 Sep	Brighton Marathon SB	3:47:19	63.24	26.2mi
11 Sep	Cranleigh parkrun	24:14	63.31	5km
28 Aug	Woodley parkrun	23:21	65.70	5km
21 Aug	Woodley parkrun	24:39	62.24	5km
14 Aug	Woodley parkrun	23:17	65.89	5km
12 Aug	Dinton Summer Series - Race 4	45:09	69.31	10km
7 Aug	Prospect parkrun	24:20	63.05	5km
31 Jul	Woodley parkrun SB	21:33	71.19	5km
24 Jul	Woodley parkrun	24:48	61.86	5km
11 Jul	Farnborough Half Marathon SB	1:39:17	69.06	13.1mi
23 May	Gutbuster (10mile) SB	1:20:31	63.74	10mi
16 May	RunReading PB	5:21:05	57.41	52km
2 Apr	Fetcheveryone Castle Challenge	0	0.00	600mi
13 Mar	Fake parkrun	21:44	70.00	5km
4 Mar	British Masters Virtual 1 Mile Challenge SB	6:24	69.81	1mi
12 Feb	Barnes Fitness virtual winter series	43:37	71.12	10km
11 Jan	Barnes Fitness virtual winter series SB	42:43	72.61	10km
2 Jan	Fake parkrun	21:50	69.68	5km
2020		Result	WAVA	Distance
28 Dec	British Masters Athletics Virtual 10k Challenge	43:57	70.58	10km
25 Dec	Fake parkrun	29:53	50.91	5km
12 Dec	Barnes Fitness virtual winter series SB	43:00	72.14	10km
25 Oct	Woodley 10k	43:13	71.77	10km
17 Oct	The Doctor K Cup	24:31	62.06	5km
4 Oct	Virtual London Marathon	4:16:07	55.62	26.2mi
4 Oct	The Great Clarendon Marathon SB	4:16:07	55.62	26.2mi
13 Sep	Virtual Great North Run	1:42:02	66.59	13.1mi
6 Sep	RunReading Multi-terrain Riverside Half Marathon	1:41:02	67.25	13.1mi
5 Sep	Marathon Prep, Dorney Lake (20 mile option) SB	2:30:31	70.98	20mi
29 Aug	Fake parkrun	23:12	65.58	5km
22 Aug	Fake parkrun	22:09	68.69	5km
15 Aug	Fake parkrun	23:04	65.96	5km
8 Aug	Fake parkrun	22:43	66.97	5km
6 Aug	Dinton Pastures 10km Summer Series	43:37	71.12	10km
25 Jul	Fake parkrun	23:40	64.29	5km
18 Jul	Fake parkrun	23:59	63.44	5km
11 Jul	Fake parkrun	23:59	63.44	5km
9 Jul	Dinton Pastures 10km Summer Series - VIRTUAL EVENT	43:42	70.98	10km
4 Jul	Fake parkrun	25:20	60.06	5km
27 Jun	Fake parkrun	22:29	67.67	5km
20 Jun	Fake parkrun	23:49	63.36	5km
16 Jun	BMAF Masters Virtual 5k Relays	21:34	69.97	5km
13 Jun	Fetch Virtual Weekend 10 Mile SB	1:19:04	64.33	10mi
13 Jun	Fake parkrun	21:43	69.48	5km
11 Jun	Dinton Pastures 10km Summer Series - VIRTUAL EVENT	44:19	69.38	10km
6 Jun	Fake parkrun	22:30	67.06	5km
6 Jun	Fetch Virtual Weekend Half Marathon	1:45:59	63.53	13.1mi
30 May	Fake parkrun	23:14	64.95	5km
30 May	Fetch Virtual Weekend Half Marathon	1:53:54	59.11	13.1mi
29 May	GSK 3-3-3 PB	12:04	72.90	3km
23 May	Fetch Virtual Weekend 10k	46:15	66.48	10km
23 May	Fake parkrun	23:55	63.09	5km
16 May	Fetch Virtual Weekend 10 Mile	1:20:35	63.12	10mi
16 May	Fake parkrun	22:37	66.72	5km
14 May	Dinton Pastures 10km Summer Series - VIRTUAL EVENT	44:04	69.78	10km
9 May	Fake parkrun	22:16	67.77	5km
5 May	Sir Roger Bannister 4 minute mile Anniversary - 1 mile Virtual time trial. SB	6:17	70.53	1mi
2 May	Fake parkrun	23:07	65.27	5km
25 Apr	Fake parkrun	21:38	69.75	5km
22 Apr	Thames Valley Inter-club- Virtual 5KM Race SB	21:06	71.51	5km
18 Apr	Fake parkrun	21:46	69.32	5km
11 Apr	Fake parkrun	22:11	68.02	5km
7 Apr	Virtual National Road Relays	21:13	71.12	5km
4 Apr	Fake parkrun	22:24	67.36	5km
28 Mar	Fake parkrun	21:56	68.80	5km
21 Mar	Fake parkrun	21:44	69.43	5km
1 Mar	The Big Half SB	1:36:25	69.83	13.1mi
9 Feb	Newbury Racecourse Half Marathon	1:44:01	64.73	13.1mi
8 Feb	Woodley parkrun	21:44	69.43	5km
25 Jan	Woodley parkrun	22:14	67.87	5km
11 Jan	Bushy parkrun	21:19	70.79	5km
4 Jan	Woodley parkrun	21:39	69.70	5km
1 Jan	Dinton pastures	23:45	63.53	5km
1 Jan	Woodley parkrun	21:53	68.95	5km
2019		Result	WAVA	Distance
29 Dec	Gutbuster (10mile)	1:19:40	63.84	10mi
28 Dec	Woodley parkrun	23:48	63.40	5km
22 Dec	TVXC League - Reading	41:37	59.12	5mi
21 Dec	Woodley parkrun	21:28	70.29	5km
15 Dec	Muddy Welly 10k	45:12	68.03	10km
7 Dec	Woodley parkrun	22:29	67.11	5km
1 Dec	Mapledurham 10 (Mile)	1:17:48	65.37	10mi
2 Nov	Woodley parkrun	21:52	69.01	5km
27 Oct	Ricky Road Run SB	1:15:18	67.54	10mi
13 Oct	Greenham Trust 10K & family runs	44:16	69.46	10km
12 Oct	Woodley parkrun	21:34	69.97	5km
6 Oct	Basingstoke Half Marathon	1:36:07	70.05	13.1mi
22 Sep	Harwell Half Marathon	1:43:20	65.15	13.1mi
21 Sep	Woodley parkrun	21:42	69.54	5km
20 Sep	Reading roadrunners SB	38	63.84	200m
20 Sep	Reading Roadrunners 5K SB	20:30	73.61	5km
20 Sep	Reading Roadrunners Mile SB	6:25	69.07	1mi
15 Sep	Swallowfield 10K SB	43:19	70.98	10km
31 Aug	Woodley parkrun	21:26	70.40	5km
25 Aug	Headington 5 SB	34:20	71.66	5mi
11 Aug	Burnham Beeches 10k	44:09	69.64	10km
8 Aug	Dinton Pastures 10km Summer Series [Race 4]	45:43	67.26	10km
28 Jul	Down Tow Up Flow Half Marathon	1:37:18	69.19	13.1mi
27 Jul	Woodley parkrun	20:46	72.66	5km
23 Jul	RRR Summer Relays PB	19:01	55.45	3556m
11 Jul	Dinton Pastures 10km Summer Series [Race 3]	45:16	67.93	10km
7 Jul	Burford Bolt	48:51	62.94	10km
16 Jun	Ridgeway Relay - Stage 9 PB	1:26:58	62.24	10.7mi
15 Jun	Woodley parkrun	22:19	67.06	5km
13 Jun	Dinton Pastures 10km Summer Series [Race 2]	43:59	69.30	10km
9 Jun	Hampshire Hoppit Trail Half Marathon	1:45:45	63.09	13.1mi
25 May	Prospect parkrun	22:40	66.03	5km
18 May	Woodley parkrun	21:46	68.76	5km
11 May	Woodley parkrun	21:24	69.94	5km
9 May	Dinton Pastures 10km Summer Series [Race 1]	44:16	68.86	10km
6 May	Shinfield 10K	54:29	55.95	10km
4 May	Hurstbourne 5	38:44	62.99	5mi
28 Apr	Düsseldorf marathon PB	3:23:03	68.90	26.2mi
14 Apr	Woodley 10km & 2.5km	53:30	56.97	10km
7 Apr	Greater Manchester Marathon	3:26:19	67.81	26.2mi
17 Mar	Reading Half Marathon SB	1:34:18	70.76	13.1mi
16 Mar	Woodley parkrun	21:20	70.15	5km
9 Mar	Alice Holt parkrun	22:51	65.50	5km
2 Mar	California Country parkrun	22:11	67.47	5km
24 Feb	Wokingham Half Marathon	1:35:01	70.22	13.1mi
23 Feb	Rushmoor parkrun	21:57	68.18	5km
17 Feb	Bramley 20 SB	2:35:36	67.43	20mi
16 Feb	Higginson parkrun, Marlow	21:53	68.39	5km
26 Jan	Southern XC Championships (Senior Men)	1:08:50	67.98	15km
5 Jan	Woodley parkrun	21:23	69.99	5km
2018		Result	WAVA	Distance
16 Dec	Berkshire Cross Country Championships	52:42	70.16	12km
15 Dec	Dinton Pastures parkrun	22:42	65.93	5km
8 Dec	Woodley parkrun	22:00	68.03	5km
2 Dec	TVXC League - Handy Cross	44:58	54.26	5mi
25 Nov	TVXC League - Sandhurst (Lord Wandsworth College)	43:56	58.96	5.3mi
18 Nov	Berks Bucks & Oxon X-Country championship	46:17	61.83	9.4km
17 Nov	Woodley parkrun	21:16	70.37	5km
12 Nov	Dorney River Run SB	3:47:15	61.56	26.2mi
11 Nov	TVXC League - Datchet	58:44	48.80	5.8mi
10 Nov	Woodley parkrun	21:15	70.43	5km
27 Oct	Beachy Head Marathon	4:15:57	54.66	26.2mi
20 Oct	Dinton Pastures parkrun	22:51	65.50	5km
7 Oct	The Great Clarendon Half Marathon	1:46:17	62.78	13.1mi
30 Sep	Mortimer 10k	58:59	51.68	10km
29 Sep	The Doctor K Cup	22:02	67.93	5km
9 Sep	Farnham Pilgrim Half Marathon	1:52:01	59.56	13.1mi
26 Aug	Englefield 10k	48:27	62.91	10km
9 Aug	Dinton 10K Summer Series Race 4	47:46	63.81	10km
15 Jul	Grant & Stone Wycombe 10K	50:26	60.44	10km
12 Jul	Dinton 10K Summer Series Race 3.	51:38	59.03	10km
14 Jun	Dinton 10K Summer Series Race 2	46:32	64.94	10km
9 Jun	Run Dorney SB	43:06	70.12	10km
26 May	Woodley parkrun	20:46	71.49	5km
20 May	Hook 10	1:13:24	68.08	10mi
19 May	Decathlon 5K SB	20:29	72.47	5km
13 May	Marlow 5 SB	34:32	70.05	5mi
10 May	Dinton 10K Summer Series Race 1.	44:59	67.18	10km
22 Apr	London Marathon	4:07:14	56.08	26.2mi
7 Apr	Ibiza Marathon	3:54:30	59.13	26.2mi
30 Mar	Maidenhead Easter 10 SB	1:12:51	68.59	10mi
11 Mar	Surrey Half Marathon SB	1:35:58	68.91	13.1mi
2017		Result	WAVA	Distance
31 Dec	Winter Gut Buster	1:24:49	58.92	10mi
13 Dec	Dinton Challenge	4:11:22	55.16	26.2mi
3 Dec	TVXC League - Handy Cross	44:49	53.97	5mi
2 Dec	Hampshire XC League - Popham	44:31	67.88	10km
19 Nov	Berks Bucks & Oxon X-Country Championships	45:46	62.67	9.5km
12 Nov	TVXC League - Datchet	44:09	64.36	5.8mi
11 Nov	Hampshire XC League - Queen Elizabeth Park	53:03	56.96	10km
22 Oct	Abingdon Marathon	3:55:47	58.81	26.2mi
15 Oct	Tadley Runners 10 SB	1:14:05	67.45	10mi
1 Oct	Reading O2O 10k	43:48	68.99	10km
24 Sep	Mortimer 10k	45:07	66.98	10km
22 Sep	Reading Roadrunners 5K	21:01	70.64	5km
22 Sep	Reading Roadrunners Mile SB	6:22	68.50	1mi
17 Sep	Swallowfield 10K SB	42:27	71.19	10km
3 Sep	Maidenhead Half Marathon	1:35:19	69.38	13.1mi
27 Aug	Headington 5 SB	34:28	70.18	5mi
13 Aug	Burnham Beeches Half Marathon	1:37:36	67.75	13.1mi
10 Aug	Dinton Summer Series (10k)	45:47	66.01	10km
13 Jul	Dinton Summer Series (10k)	44:56	67.25	10km
7 Jul	Dinton Pastures Sundae Challenge	3:54:24	59.15	26.2mi
8 Jun	Dinton Summer Series (10k)	43:21	69.12	10km
27 May	Kent Circuit Marathon	3:43:56	61.37	26.2mi
11 May	Dinton Summer Series (10k)	45:14	66.24	10km
7 May	Woodley 10km	42:52	69.90	10km
8 Apr	Ibiza Marathon SB	3:33:11	64.47	26.2mi
19 Mar	Reading Half Marathon SB	1:33:20	70.23	13.1mi
24 Feb	Palmer Park 5K PB	19:51	74.19	5km
19 Feb	Bramley 20 PB	2:29:24	68.99	20mi
2016		Result	WAVA	Distance
31 Dec	Winter Gut Buster	1:19:27	62.35	10mi
18 Dec	TVXC League - Reading	36:24	65.90	5mi
17 Dec	Woodley parkrun	21:04	69.90	5km
11 Dec	Andy Reading Memorial 10k	42:23	70.69	10km
20 Nov	Valencia Marathon SB	3:23:55	67.40	26.2mi
6 Nov	Marlow Half Marathon	1:38:37	66.46	13.1mi
30 Oct	Ricky Road Run incorporating the Hertfordshire Vets Champs SB	1:11:07	69.65	10mi
16 Oct	Frieth Hilly 10k	47:25	63.19	10km
6 Oct	Midweek Dorney Lake Marathon	3:44:21	61.26	26.2mi
3 Sep	Saturday Night Marathon - Thames Trail Half Marathon	1:49:29	59.87	13.1mi
29 Aug	Reading AC Bank Holiday Mile Festival SB	6:03	71.52	1mi
11 Aug	Dinton Summer Series (10k)	45:09	66.36	10km
14 Jul	Dinton Summer Series (10k)	45:05	66.46	10km
2 Jul	Saturday Night Marathon - Thames Trail Marathon	3:55:45	58.30	26.2mi
25 Jun	Orange United 10k 5k 2.5 Colour run SB	42:00	71.34	10km
20 Jun	SCVAC Western Division - 5000m SB	20:51	70.07	5km
20 Jun	SCVAC Western Division - 400m PB	1:10	70.76	400m
11 Jun	Endure24 - lap 5	45:11	52.65	5mi
11 Jun	Endure24 - lap 1	39:21	60.46	5mi
11 Jun	Endure24 - lap 6	46:51	50.78	5mi
11 Jun	Endure24 - lap 3	39:12	60.69	5mi
11 Jun	Endure24 - lap 7	50:33	47.06	5mi
11 Jun	Endure24 - lap 2	38:28	61.85	5mi
11 Jun	Endure24 - lap 4	41:26	57.42	5mi
9 Jun	Dinton Summer Series (10k)	44:48	66.32	10km
5 Jun	Ollie Johnson Memorial Kintbury 5 SB	34:12	69.56	5mi
22 May	Binfield 10K	43:03	69.01	10km
12 May	Dinton Summer Series (10k)	43:59	67.55	10km
8 May	Woodley 10k	43:25	68.43	10km
2 May	Shinfield 10k	42:12	70.40	10km
24 Apr	London Marathon	3:27:39	65.61	26.2mi
3 Apr	Reading Half Marathon SB	1:33:24	69.57	13.1mi
2 Apr	Tewkesbury parkrun #31	22:04	66.20	5km
21 Feb	Wokingham Half Marathon	1:34:53	68.48	13.1mi
24 Jan	TVXC League - Tadley	45:00	52.87	5mi
17 Jan	TVXC League - Bracknell	45:12	58.04	5.5mi
10 Jan	Woodcote 10k	44:29	66.79	10km
2 Jan	Woodley parkrun	21:21	68.43	5km
2015		Result	WAVA	Distance
28 Dec	Winter Gut Buster	1:18:22	62.66	10mi
13 Dec	TVXC League - Metros	49:12	55.30	5.7mi
11 Dec	Reading Roadrunners Bah Humbug Charity Mile	6:06	70.38	1mi
22 Nov	TVXC League - Sandhurst	39:05	60.87	5mi
15 Nov	TVXC League - Datchet	41:46	65.73	5.8mi
31 Oct	Halloween 5 Nite Run	45:00	32.46	5km
25 Oct	Sanlam Bristol Bath Marathon	3:42:10	61.33	26.2mi
4 Oct	Basingstoke Half Marathon	1:45:24	61.65	13.1mi
4 Oct	Reading O2O 10k	50:16	59.10	10km
6 Sep	Maidenhead Half Marathon	1:43:56	62.52	13.1mi
13 Aug	Dinton Summer Series (10k)	46:00	64.59	10km
26 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:41:31	64.01	13.1mi
19 Jul	Wellington triathlon	22:11 / 50:44 / 23:18	0.00	0/0/0
12 Jul	New Forest 10 SB	1:12:08	68.08	10mi
9 Jul	Dinton Summer Series (10k)	44:29	66.79	10km
4 Jul	Runnymede relay - long leg PB	39:41	63.03	5.3mi
27 Jun	Orange United 10k 5k 2.5 Colour run	20:51	70.07	5km
26 Jun	Reading Roadrunners summer charity mile	6:40	64.39	1mi
25 Jun	The Great Barrow Challenge 50k day one PB	5:16:32	55.00	32mi
14 Jun	Endure24 - lap 4	41:13	57.24	5mi
14 Jun	Endure24 - lap 6	42:00	56.18	5mi
14 Jun	Endure24 - lap 5	41:03	57.48	5mi
14 Jun	Endure24 - lap 7	41:39	56.65	5mi
14 Jun	Endure24 - lap 8	44:01	53.60	5mi
13 Jun	Endure24 - lap 2	37:10	63.48	5mi
13 Jun	Endure24 - lap 1	36:43	64.26	5mi
13 Jun	Endure24 - lap 3	37:54	62.25	5mi
11 Jun	Dinton Summer Series (10k)	43:33	67.65	10km
8 Jun	SCVAC Western Division - 1500m PB	5:30	71.76	1500m
8 Jun	SCVAC Western Division - 400m SB	1:11	69.28	400m
7 Jun	Chiltern Chase 10k	43:42	67.42	10km
24 May	Westminster Mile PB	5:56	71.79	1mi
18 May	SCVAC Western Division - 800m PB	2:50	67.81	800m
18 May	SCVAC Western Division - 200m PB	31	75.73	200m
17 May	Royal Berkshire 10K SB	41:59	70.17	10km
14 May	Dinton Summer Series (10k)	44:07	66.78	10km
10 May	Marlow 5	34:38	68.12	5mi
4 May	SCVAC Western Division - 1500m	5:34	70.91	1500m
2 May	Woodley parkrun SB	20:40	70.13	5km
26 Apr	London Marathon SB	3:32:36	63.53	26.2mi
19 Apr	Fairoaks Five SB	34:36	68.19	5mi
5 Apr	Marathon Prep Race	3:01:55	55.68	20mi
28 Mar	Woodley parkrun	21:05	68.74	5km
22 Mar	Reading Half Marathon SB	1:34:19	68.30	13.1mi
21 Feb	Woodley parkrun	21:01	68.96	5km
15 Feb	Bramley 20 SB	2:34:45	65.45	20mi
8 Feb	Wokingham Half Marathon	1:34:27	68.20	13.1mi
1 Feb	TVXC League - Thames Valley Triathletes	40:10	58.74	5mi
18 Jan	TVXC League - Bracknell	45:11	57.58	5.5mi
1 Jan	Woodley parkrun	21:34	67.20	5km
2014		Result	WAVA	Distance
28 Dec	Winter Gut Buster	1:21:29	59.76	10mi
30 Nov	TVXC League - Handy Cross	42:53	55.02	5mi
23 Nov	TVXC League - Sandhurst	39:28	59.78	5mi
16 Nov	Gosport Half Marathon	1:34:50	67.93	13.1mi
9 Nov	TVXC League - Datchet	41:47	65.16	5.8mi
8 Nov	Woodley parkrun SB	20:48	69.68	5km
26 Oct	Ricky Road Run SB	1:13:23	66.35	10mi
19 Oct	Abingdon Marathon	3:45:20	59.94	26.2mi
28 Sep	Mortimer 10k	45:46	64.37	10km
21 Sep	SEAA 6/4 Stage Relays (Men) PB	25:26	68.78	6km
7 Sep	Maidenhead Half Marathon SB	1:34:08	68.43	13.1mi
17 Aug	Cheddar Gorge Half Marathon	2:24:24	44.61	13.1mi
14 Aug	Dinton Pastures 10k series	45:43	64.44	10km
27 Jul	Down Tow Up Flow Half Marathon	1:40:56	63.82	13.1mi
20 Jul	Grant & Stone Wycombe 10K	46:23	63.52	10km
10 Jul	Dinton Pastures 10k series Race-3 SB	45:09	65.25	10km
6 Jul	Didcot 5 SB	34:27	68.49	5mi
29 Jun	Endure24 - lap 4	48:27	48.70	5mi
29 Jun	Endure24 Lap 6	45:30	51.85	5mi
29 Jun	Endure24 Lap 5	41:50	56.40	5mi
28 Jun	Endure24	40:35	58.14	5mi
28 Jun	Endure24 - lap 3	40:33	58.18	5mi
28 Jun	Endure24 - lap 2	38:49	60.78	5mi
22 Jun	Whitchurch 10k/5k	50:00	58.43	10km
12 Jun	Dinton Pastures 10k series	47:11	61.92	10km
8 Jun	Wargrave 10K	58:06	50.29	10km
24 May	BUPA Westminster Mile SB	8:15	51.23	1mi
11 May	Woodley 10K	52:59	55.14	10km
13 Apr	London Marathon SB	3:43:42	59.86	26.2mi
8 Mar	Woodley parkrun	21:08	68.04	5km
2 Mar	Reading Half Marathon	1:39:21	64.28	13.1mi
9 Feb	Wokingham Half Marathon (CANCELLED)	0	0.00	13.1mi
2 Feb	TVXC League - Thames Valley Triathletes	38:12	61.26	5mi
2013		Result	WAVA	Distance
22 Dec	Portsmouth Coastal Waterside Marathon SB	4:07:22	54.13	26.2mi
3 Nov	Marlow Half Marathon	1:37:08	65.75	13.1mi
31 Oct	Halloween 5 Nite Run	22:56	62.70	5km
29 Sep	Mortimer 10k	43:29	67.19	10km
22 Sep	Swallowfield 10k	44:09	66.18	10km
10 Sep	Green park Individual trial 1.5 mile PB	9:20	71.07	1.5mi
10 Sep	Green park relay 1.5 mile	9:49	67.57	1.5mi
8 Sep	Maidenhead Half Marathon SB	1:34:56	67.27	13.1mi
16 Jul	Bounders Relay	14:18	63.23	2mi
14 Jul	New Forest 10 SB	1:15:08	64.26	10mi
11 Jul	Dinton Pastures 10k series- 3rd	43:25	67.29	10km
6 Jul	Orangeunited	42:46	68.32	10km
22 Jun	Woodley parkrun #38	21:31	66.31	5km
16 Jun	Highdown Dash SB	25:59	66.27	6km
13 Jun	Dinton Pastures 10k series	43:10	67.13	10km
8 Jun	Reading parkrun	20:51	68.43	5km
1 Jun	Woodley parkrun #36	21:00	67.94	5km
26 May	Bayer Newbury 10k	45:01	64.37	10km
25 May	Woodley parkrun #35 SB	20:38	69.15	5km
18 May	Woodley parkrun #34	20:54	68.27	5km
16 May	DINTON PASTURES 5k & 10K Series	43:22	66.82	10km
12 May	Woodley 10K SB	42:45	67.78	10km
6 May	Shinfield 10k	43:12	67.07	10km
4 May	Reading parkrun	21:32	66.26	5km
28 Apr	Fairoaks Five SB	35:45	64.93	5mi
7 Apr	Paris Marathon	4:25:51	49.94	26.2mi
10 Mar	New Forest Festival of Running 20 Miles	0	0.00	20mi
17 Feb	Bramley 10	1:15:42	63.24	10mi
27 Jan	Barratts Canterbury 10	1:25:40	55.88	10mi
26 Jan	Woodley parkrun #18	23:15	61.37	5km
6 Jan	Cliveden Cross Country PB	47:20	59.08	6mi
2012		Result	WAVA	Distance
30 Dec	Winter Gut Buster	1:20:57	59.14	10mi
23 Dec	TVXC League - Reading	46:48	49.60	5mi
16 Dec	TVXC League - Metros	44:03	60.25	5.7mi
9 Dec	TVXC League - Handy Cross	43:57	52.81	5mi
1 Dec	Hampshire XC League - Popham	46:01	62.97	10km
31 Oct	Halloween 5 Nite Run	21:44	65.65	5km
28 Oct	Great South Run	1:10:59	67.44	10mi
14 Oct	Tadley Runners 10 PB	1:10:05	68.31	10mi
30 Sep	Mortimer 10K	42:43	67.83	10km
16 Sep	Maidenhead Half Marathon SB	1:34:29	67.02	13.1mi
11 Sep	Dinton Pastures 5k	23:02	61.95	5km
9 Sep	Peasemore Festival 5 Mile Challenge	34:56	66.44	5mi
8 Sep	Reading parkrun #152 3rd anniversary	21:27	66.52	5km
1 Sep	Southampton parkrun #9 SB	20:14	70.52	5km
26 Aug	Englefield 10k	47:09	61.45	10km
25 Aug	Reading parkrun #150	30:42	46.48	5km
14 Jul	Reading parkrun	21:18	66.99	5km
23 Jun	Newbury parkrun #21	21:02	67.31	5km
16 Jun	Reading parkrun	21:48	64.95	5km
27 May	Ollie Johnson Memorial Kintbury 5 PB	33:01	69.74	5mi
13 May	Woodley 10K SB	41:22	69.47	10km
12 May	Reading parkrun	32:12	43.97	5km
7 May	Shinfield 10K	41:50	68.70	10km
5 May	Reading parkrun	24:01	58.95	5km
22 Apr	London Marathon SB	3:50:39	57.07	26.2mi
7 Apr	Reading Parkrun #130	21:16	66.57	5km
1 Apr	Reading Half Marathon	1:34:35	66.38	13.1mi
31 Mar	Reading parkrun #129	32:16	43.88	5km
24 Mar	Reading Parkrun #128	21:56	64.55	5km
12 Feb	Bramley 20 SB	2:45:46	59.56	20mi
11 Feb	Reading parkrun	21:13	66.73	5km
4 Feb	Reading parkrun	38:34	36.71	5km
28 Jan	Reading parkrun	37:48	37.46	5km
22 Jan	TVXC League - Bracknell	42:42	53.93	5mi
14 Jan	Reading parkrun #118	20:28	69.18	5km
8 Jan	TVXC League - Tadley	39:56	57.66	5mi
2 Jan	Cliveden XC SB	48:41	56.97	6mi
2011		Result	WAVA	Distance
31 Dec	The Gut Buster - 10M	1:18:04	60.81	10mi
26 Dec	black park parkrun	21:19	66.42	5km
24 Dec	Reading parkrun #115	40:18	35.13	5km
18 Dec	TVXC League - Reading	45:56	50.13	5mi
13 Nov	TVXC League - Datchet	39:46	68.57	5.9mi
12 Nov	Reading parkrun #109	20:51	67.91	5km
6 Nov	Marlow Half Marathon	1:37:17	64.54	13.1mi
30 Oct	TVXC League - Metros	40:48	56.44	5mi
16 Oct	Tadley Runners 10 SB	1:10:33	67.29	10mi
15 Oct	Reading parkrun #105	34:50	40.65	5km
25 Sep	Mortimer 10K SB	42:28	67.68	10km
10 Sep	Reading parkrun #100	21:08	66.99	5km
4 Sep	Maidenhead Half Marathon	1:35:51	65.50	13.1mi
27 Aug	Reading parkrun #98	26:28	53.49	5km
21 Aug	Burnham Beeches Half Marathon	1:39:52	62.87	13.1mi
20 Aug	Reading parkrun #97	21:46	65.05	5km
13 Aug	Reading parkrun #96	20:40	68.51	5km
30 Jul	Reading parkrun	35:29	39.90	5km
23 Jul	Reading parkrun #93	20:32	68.95	5km
16 Jul	Reading parkrun #92	21:22	66.26	5km
9 Jul	Reading parkrun #91 SB	20:32	68.95	5km
18 Jun	Reading parkrun #89	26:40	52.69	5km
11 Jun	Reading parkrun #88	20:58	67.01	5km
28 May	Reading parkrun #86	25:49	54.42	5km
22 May	Edinburgh Marathon SB	3:47:37	57.36	26.2mi
15 May	Woodley 10k	47:27	60.08	10km
14 May	Reading parkrun #84	35:56	39.10	5km
7 May	Reading parkrun	26:55	52.20	5km
2 May	Shinfield 10k	47:27	60.08	10km
30 Apr	Reading parkrun #82	35:48	39.25	5km
29 Apr	Frimley Lodge parkrun (The Wedding parkrun)	26:20	53.35	5km
23 Apr	Reading parkrun #81	36:18	38.70	5km
27 Mar	Kingston Breakfast Run PB	2:02:45	62.78	16mi
20 Mar	Reading Half Marathon SB	1:33:06	66.88	13.1mi
12 Feb	Reading parkrun #71	27:04	51.91	5km
30 Jan	TVXC League - Bracknell	42:40	62.30	5.8mi
23 Jan	TVXC league - Finch Coasters	40:46	56.03	5mi
8 Jan	Reading parkrun #66	27:14	51.59	5km
2 Jan	TVXC league - Reading	43:37	62.01	5.9mi
1 Jan	Reading parkrun #65	29:51	47.07	5km
2010		Result	WAVA	Distance
26 Dec	black park park run	27:54	50.36	5km
18 Dec	Reading parkrun #64 SB	22:32	62.35	5km
4 Dec	Reading parkrun #62	26:45	52.52	5km
28 Nov	TVXC League - Sandhurst	38:43	59.00	5mi
27 Nov	Reading parkrun #61	24:57	56.31	5km
13 Nov	Reading parkrun	26:49	52.39	5km
31 Oct	Halloween 5 Nite Run	23:49	58.99	5km
30 Oct	Reading parkrun	26:30	53.02	5km
3 Oct	Reading O2O 10K SB	46:30	61.30	10km
30 May	Ropley 10k	47:47	59.18	10km
2008		Result	WAVA	Distance
18 May	Woodley 10k SB	48:55	56.89	10km
2 Mar	Reading Half Marathon SB	1:47:42	56.40	13.1mi
2005		Result	WAVA	Distance
6 Mar	Reading Half Marathon SB	1:41:18	58.63	13.1mi
2000		Result	WAVA	Distance
24 Jun	Datchet Dash SB	45:13	58.73	10km
12 Mar	Reading Half Marathon SB	1:38:47	58.86	13.1mi
1993		Result	WAVA	Distance
3 May	Shinfield 10k SB	45:10	58.45	10km
1990		Result	WAVA	Distance
7 May	Shinfield 10k	0	0.00	10km
1989		Result	WAVA	Distance
18 Jun	Wargrave 10K	44:08	59.82	10km
21 May	The Quantel Littlecote Challenge Hungerford PB	1:28:23	65.59	13.1mi
1 May	Shinfield 10k SB	43:25	60.81	10km
1987		Result	WAVA	Distance
14 Jun	Andover	1:33:01	62.33	13.1mi
24 May	PURTON	1:30:10	64.30	13.1mi
4 May	Shinfield 10k PB	39:15	67.26	10km
26 Apr	Bracknell Half Marathon SB	1:29:17	64.93	13.1mi
5 Apr	Reading Half Marathon	1:34:55	61.08	13.1mi
1986		Result	WAVA	Distance
7 Sep	Courage half marathon SB	1:45:05	55.17	13.1mi
1982		Result	WAVA	Distance
6 Nov	Depot half marathon PB	1:40:06	58.84	13.2mi

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	125	117	145	127	116	120	105	109	103	29	0	0	1095
2024	151	151	177	119	137	84	101	179	215	32	0	0	1346
2024	0	0	0	14	89	258	293	58	16	24	0	0	753
2023	70	67	67	60	76	102	107	74	74	87	106	111	1001
2023	187	177	158	68	30	93	145	189	173	105	91	118	1534
2023	0	0	9	109	155	199	65	63	30	16	14	0	659
2022	87	63	67	100	106	97	69	82	80	91	66	70	979
2022	4	11	42	44	49	36	105	96	65	110	151	114	825
2022	51	7	79	192	221	213	96	94	179	101	3	23	1261
2021	16	25	22	74	53	43	54	53	38	71	88	109	647
2021	0	0	0	2	2.5	1.6	0	0	0	0	0	0	6.2
2021	261	258	252	303	196	111	200	201	104	171	162	0	2218
2021	0	0	0	53	70	155	48	58	126	126	136	28	799
2021	0	0	0	0	2	0	0	0	0	0	0	0	2
2020	39	23	24	3	22	1	4	31	26	31	52	42	298
2020	0	0	0	0	0	0	0	3.6	4.7	6.4	1.5	2.1	18.3
2020	204	211	194	163	243	275	277	219	193	183	215	223	2601
2020	42	16	64	98	71	0	0	40	330	187	150	136	1134
2019	28	34	40	34	30	45	36	38	29	25	94	49	482
2019	0	0	0	0	0	0	0.9	3.2	0	0	0	0	4.1
2019	129	179	154	128	125	146	160	106	189	172	41	172	1701
2019	93	152	89	111	165	157	202	151	155	90	15	73	1450
2018	11	43	37	45	6	6	23	16	32	49	38	28	332
2018	131	56	155	90	122	164	68	127	176	157	194	67	1508
2018	7	0	0	27	156	181	118	178	248	93	172	152	1332
2017	9	6	3	7	16	16	6	9	4	3	7	2	89
2017	148	138	157	105	148	79	123	148	158	131	123	87	1546
2017	90	49	117	27	144	111	118	127	80	89	96	42	1089
2016	0	1	4	10	7	3	24	0	0	2	3	8	64
2016	3.2	6	2.5	2.3	0	0	0	0	0	0	0	0	14
2016	146	165	162	124	133	124	67	124	142	188	132	107	1614
2016	0	0	0	0	38	0	191	126	83	81	60	197	776
2015	0	0	0	4	0	0	0	0	0	0	0	3	7
2015	1.1	2.4	3.2	1.8	2.2	2.5	2.2	2	3.5	2.1	2.8	2.5	28.3
2015	135	153	142	130	153	158	66	54	66	137	98	115	1406
2015	33	65	155	46	50	37	215	141	73	0	0	12	825
2014	3	0	0	0	0	0	0	0	0	0	0	0	3
2014	77	112	148	104	34	81	113	165	129	103	94	101	1263
2014	161	117	86	65	75	164	95	154	96	0	0	0	1013
2013	0	0	0	0	0	0	0	0	0	0	0	5	5
2013	125	71	52	81	92	122	85	113	116	137	140	101	1236
2013	0	91	163	68	93	46	31	20	0	0	0	0	513
2012	0	0	0	0	0	0	6	0	0	0	0	0	6
2012	130	123	51	97	86	74	128	91	113	87	133	163	1275
2012	0	43	89	0	12	0	18	0	27	15	0	0	203

Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17
0.2mi, 4:17 Walk - General 🚶‍♂️Round the block. 1) 0.21mi - 4:17(20:43/mi) 81/91bpm [1679b/mi] 16cal 58/61rpm 2.89/3.21mph Add a comment 0mi, 6:20 Cross - Stretching Stretching with Runna Add a comment 0.9mi, 15:23 Walk - General 🚶‍♂️Cool down 1) 0.92mi - 15:23(16:43/mi) 85/130bpm [1421b/mi] 65cal 63/120rpm 3.59/4.34mph Add a comment 7.9mi, 1:07:50 Run - Intervals 🏃‍♂️ Runna said 3.1 mile warm up then 7 sets of 0.3 mile @ 7:15 & 0.3 mile @ 8:50 0.6 Cool down. First hard effort was up Sheps hill so no where near target pace however it did wake me up. Cooler tonight felt quite good 👍 1) 1mi - 9:12(9:12/mi) 109/125bpm [1002b/mi] 71cal 6.53/7.66mph 2) 1mi - 8:56(8:56/mi) 113/128bpm [1009b/mi] 70cal 6.72/7.01mph 3) 1mi - 8:56(8:56/mi) 114/132bpm [1019b/mi] 65cal 6.71/7.01mph 4) 0.1mi - 54(8:58/mi) 116/117bpm [1040b/mi] 6cal 6.7/6.82mph 5) 0.3mi - 2:33(8:30/mi) 116/118bpm [986b/mi] 18cal 7.06/7.49mph 6) 0.3mi - 2:38(8:47/mi) 111/134bpm [975b/mi] 17cal 6.83/7.12mph 7) 0.3mi - 2:08(7:06/mi) 128/131bpm [909b/mi] 21cal 8.45/8.85mph 8) 0.3mi - 2:38(8:48/mi) 126/132bpm [1108b/mi] 24cal 6.82/8.6mph 9) 0.3mi - 2:11(7:18/mi) 125/127bpm [912b/mi] 19cal 8.22/8.66mph 10) 0.3mi - 2:39(8:50/mi) 125/126bpm [1105b/mi] 23cal 6.79/8.25mph 11) 0.3mi - 2:13(7:23/mi) 125/131bpm [923b/mi] 19cal 8.12/8.58mph 12) 0.3mi - 2:40(8:52/mi) 130/140bpm [1153b/mi] 25cal 6.76/8.2mph 13) 0.3mi - 2:13(7:24/mi) 134/141bpm [992b/mi] 23cal 8.1/8.62mph 14) 0.3mi - 2:35(8:38/mi) 134/139bpm [1157b/mi] 27cal 6.95/8.04mph 15) 0.3mi - 2:11(7:18/mi) 135/137bpm [985b/mi] 23cal 8.23/8.6mph 16) 0.3mi - 2:44(9:08/mi) 133/141bpm [1214b/mi] 27cal 6.57/8.58mph 17) 0.3mi - 2:18(7:41/mi) 130/136bpm [999b/mi] 20cal 7.8/8.33mph 18) 0.3mi - 2:34(8:35/mi) 131/134bpm [1124b/mi] 23cal 6.99/7.58mph 19) 0.6mi - 5:29(9:08/mi) 135/174bpm [1234b/mi] 53cal 6.56/7.24mph 20) 0.01mi - 7(11:51/mi) 132/133bpm [1565b/mi] 1cal 5.06/6.66mph 11th Sep 2024, 8:18pm Sombrero wrote: Nicely done ✔️ 11th Sep 2024, 8:45pm Autumnleaves wrote: Great work 11th Sep 2024, 9:23pm Sombrero wrote: I liked the cooler weather. :-) Add a comment 1mi, 16:33 Walk - General 🚶‍♂️Warm up mile. 1) 1.01mi - 16:33(16:27/mi) 85/91bpm [1399b/mi] 69cal 62/68rpm 3.65/4.28mph Add a comment 0mi, 3:35 Cross - Mobility Runna warm up Add a comment 0mi, 5:15 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 5:03 Cross - Stretching Spinal hygiene stretches. Add a comment 1.6mi, 29:09 Walk - General 🚶‍♂️Morning Walk 1) 1.59mi - 29:09(18:20/mi) 86/121bpm [1576b/mi] 119cal 60/64rpm 3.27/4.03mph Add a comment	0.2mi, 4:30 Walk - General 🚶‍♂️Round the block. 1) 0.21mi - 4:30(20:55/mi) 87/91bpm [1820b/mi] 20cal 57/61rpm 2.87/3.11mph Add a comment 0mi, 6:17 Cross - Stretching Stretching with Runna Add a comment 0.9mi, 15:56 Walk - General 🚶‍♂️Cool down walk getting dark & chilly winter is on its way. 1) 0.94mi - 15:56(16:57/mi) 99/153bpm [1678b/mi] 90cal 63/69rpm 3.54/4.53mph Add a comment 6.3mi, 56:04 Run - Steady-State 🏃‍♂️ Runna said no faster pace than 8:50 min miles. 1) 1mi - 8:48(8:48/mi) 130/138bpm [1143b/mi] 100cal 6.82/7.35mph 2) 1mi - 8:52(8:52/mi) 141/156bpm [1250b/mi] 112cal 6.77/6.97mph 3) 1mi - 9:03(9:03/mi) 146/150bpm [1322b/mi] 118cal 6.63/6.93mph 4) 1mi - 9:01(9:01/mi) 152/157bpm [1369b/mi] 123cal 6.66/7.2mph 5) 1mi - 8:43(8:43/mi) 152/156bpm [1326b/mi] 117cal 6.88/7.28mph 6) 1mi - 9:06(9:06/mi) 151/155bpm [1374b/mi] 120cal 6.59/7.39mph 7) 0.2mi - 1:47(8:57/mi) 153/157bpm [1369b/mi] 24cal 6.7/6.93mph 8) 0.08mi - 44(8:46/mi) 152/154bpm [1332b/mi] 9cal 6.85/7.16mph 12th Sep 2024, 8:02pm Autumnleaves wrote: Good stuff! Add a comment 0.8mi, 13:04 Walk - General 🚶‍♂️Warm walk 1) 0.76mi - 13:04(17:09/mi) 87/92bpm [1493b/mi] 58cal 63/67rpm 3.5/4.95mph Add a comment 0mi, 5:00 Cross - Mobility Runna warm up Add a comment 0mi, 6:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 5:19 Cross - Stretching Spinal hygiene stretches. Add a comment 2.3mi, 38:18 Walk - General 🚶‍♂️Morning Walk. 1) 2.33mi - 38:18(16:26/mi) 81/109bpm [1331b/mi] 132cal 63/67rpm 3.65/5.43mph Add a comment	0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 7:00 Cross - Stretching Stretching with Runna Add a comment 0.9mi, 15:57 Walk - General 🚶‍♂️Cool down. 1) 0.87mi - 15:57(18:14/mi) 96/141bpm [1750b/mi] 87cal 60/65rpm 3.29/4.01mph Add a comment 8.9mi, 1:17:41 Run - Intervals 🏃‍♂️Runna said Descending intervals 1.2 mile warm up 60 secs walk 3 X 1 mile @ 7:20 min mile 120 secs walking recovery 4 X half mile efforts @ 7:00 min mile with 90 secs walking recovery 4 X 0.25 mile @ 6:40 min mile with 60 seconds walking recovery finish with 0.6 mile easy. Tough session especially on the roads with different undualations. Didn’t go to the track as session was long and the Runna app & Garmin between them keep coming up short at track. 1) 1mi - 9:09(9:09/mi) 111/120bpm [1016b/mi] 73cal 6.55/7.03mph 2) 0.2mi - 1:45(8:44/mi) 117/120bpm [1021b/mi] 15cal 6.88/6.87mph 3) 0.07mi - 1:00(15:17/mi) 106/117bpm [1620b/mi] 6cal 3.93/6.8mph 4) 1mi - 7:33(7:33/mi) 121/133bpm [914b/mi] 67cal 7.94/8.58mph 5) 0.12mi - 2:00(16:15/mi) 112/133bpm [1820b/mi] 14cal 3.69/8.08mph 6) 1mi - 7:18(7:18/mi) 125/131bpm [912b/mi] 67cal 8.22/8.97mph 7) 0.13mi - 2:00(15:23/mi) 115/128bpm [1770b/mi] 13cal 3.9/8.43mph 8) 1mi - 7:23(7:23/mi) 135/143bpm [997b/mi] 80cal 8.12/9.29mph 9) 0.13mi - 2:00(15:49/mi) 126/143bpm [1994b/mi] 17cal 3.79/9.29mph 10) 0.5mi - 3:44(7:27/mi) 133/146bpm [992b/mi] 37cal 8.05/9.04mph 11) 0.09mi - 1:30(16:00/mi) 131/143bpm [2095b/mi] 14cal 3.75/8.18mph 12) 0.5mi - 3:31(7:03/mi) 136/145bpm [958b/mi] 36cal 8.51/9.58mph 13) 0.09mi - 1:30(16:02/mi) 131/143bpm [2101b/mi] 13cal 3.74/8.58mph 14) 0.5mi - 3:40(7:19/mi) 136/147bpm [995b/mi] 37cal 8.2/9.12mph 15) 0.1mi - 1:30(15:00/mi) 131/141bpm [1965b/mi] 13cal 4/8.04mph 16) 0.5mi - 3:49(7:38/mi) 140/147bpm [1069b/mi] 41cal 7.86/8.35mph 17) 0.09mi - 1:30(16:14/mi) 133/147bpm [2160b/mi] 14cal 3.7/7.47mph 18) 0.25mi - 1:56(7:44/mi) 132/162bpm [1021b/mi] 16cal 7.75/9.29mph 19) 0.06mi - 1:00(15:25/mi) 137/141bpm [2113b/mi] 10cal 3.89/8.29mph 20) 0.25mi - 1:46(7:04/mi) 137/150bpm [969b/mi] 16cal 8.49/9.31mph 21) 0.06mi - 1:00(15:24/mi) 134/142bpm [2064b/mi] 9cal 3.89/8.16mph 22) 0.25mi - 1:44(6:57/mi) 138/151bpm [959b/mi] 16cal 8.63/9.16mph 23) 0.06mi - 1:00(16:45/mi) 146/156bpm [2447b/mi] 12cal 3.58/8.64mph 24) 0.25mi - 1:45(7:00/mi) 140/152bpm [980b/mi] 18cal 8.57/9.35mph 25) 0.06mi - 1:00(17:33/mi) 141/148bpm [2473b/mi] 11cal 3.42/8.33mph 26) 0.6mi - 5:37(9:22/mi) 138/154bpm [1293b/mi] 54cal 6.4/6.7mph 13th Sep 2024, 8:07pm Sombrero wrote: Nice miles :-) 13th Sep 2024, 8:40pm Autumnleaves wrote: That looks tough! 13th Sep 2024, 10:43pm alpenrose wrote: That looks complicated! Add a comment 1.3mi, 22:26 Walk - General 🚶‍♂️ 1) 1.27mi - 22:26(17:43/mi) 72/99bpm [1276b/mi] 54cal 60/65rpm 3.38/4.19mph Add a comment 0mi, 3:40 Cross - Mobility Warm up with Runna Add a comment 0mi, 5:15 Cross - Stretching Spinal hygiene stretches. Add a comment 2.5mi, 42:28 Walk - General 🚶‍♂️Morning walk. 1) 2.51mi - 42:28(16:56/mi) 77/107bpm [1304b/mi] 121cal 63/68rpm 3.54/4.72mph Add a comment	0mi, 5:30 Cross - Stretching Spinal hygiene stretches. Add a comment 1.6mi, 50:23 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 1.57mi - 50:23(32:04/mi) 109/155bpm [3496b/mi] 339cal 50/62rpm 1.87/2.94mph Add a comment 0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 30:16 Cross - Yoga Runna mobility session 5. Yoga 🧘‍♂️ for runners Add a comment 0mi, 46:53 Cross - Strength Strength supersets Part 1 Warm up 2 sets of Lunge hold calf raises 40 seconds Travelling press up walk out 40 seconds Standing March with orange band 12 reps each leg Diagonal toe taps 40 seconds Part 2 2sets of Banded hamstring curl black band 2 X 10 each leg 40 total Press ups 2X10 20 total Part 3 2 sets of Loaded calf raises 40 seconds Press up position shoulder tap. 40 total Part 4 2 sets of Bodyweight squats 10 total 20 Burpees 10 total 20 Part 5 2 sets of Tricep dips 15 reps 30 total Single leg isometric hamstring hold 25 seconds each leg Part 6 2 sets of Press up position with single arm extensions 24 total 48 Hip drop 12 each side total 48. Add a comment 0.5mi, 10:23 Walk - General 🚶‍♂️Back to collect Cairo 🐕 1) 0.46mi - 10:23(22:26/mi) 84/95bpm [1884b/mi] 42cal 60/68rpm 2.68/4.22mph Add a comment 3.1mi, 23:27 Run - parkrun 🏃‍♂️ Woodley parkrun purposely started in the middle to keep me steady for a while. 1) 1mi - 8:05(8:05/mi) 120/141bpm [970b/mi] 77cal 7.42/8.2mph 2) 1mi - 7:30(7:30/mi) 129/133bpm [967b/mi] 80cal 8/8.31mph 3) 1mi - 7:23(7:23/mi) 131/141bpm [968b/mi] 76cal 8.12/8.45mph 4) 0.08mi - 29(6:00/mi) 125/126bpm [750b/mi] 4cal 10.01/18.01mph 14th Sep 2024, 10:39am Autumnleaves wrote: Nice progression 14th Sep 2024, 10:40am Sombrero wrote: Good work 14th Sep 2024, 12:09pm chunkywizard wrote: Very good, looks like you were on it today! 14th Sep 2024, 1:56pm Rosehip wrote: nicely done :) Add a comment 0.6mi, 10:27 Walk - General 🚶‍♂️To parkrun after dropping Cairo off. 1) 0.59mi - 10:27(17:46/mi) 93/133bpm [1652b/mi] 55cal 64/90rpm 3.38/6.12mph Add a comment	0.2mi, 4:49 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 0.16mi - 4:49(29:11/mi) 113/143bpm [3298b/mi] 41cal 51/63rpm 2.06/2.86mph Add a comment 0.6mi, 14:51 Walk - Dog Walking Walk to bus stop 🐕🚶‍♀️🚶‍♂️🚶‍♂️ 1) 0.6mi - 14:51(24:41/mi) 104/112bpm [2568b/mi] 99cal 54/62rpm 2.43/3.61mph Add a comment 18mi, 2:32:52 Run - Long Run 🏃‍♂️ 3.8 miles easy then 7 miles trying to be around 8:35 pace. Stopped at Phantom had a gel drink & chocolate club biscuit. Then raced the 10 k 1) 1mi - 9:09(9:09/mi) 116/121bpm [1061b/mi] 82cal 6.56/7.28mph 2) 1mi - 8:55(8:55/mi) 120/124bpm [1070b/mi] 80cal 6.73/7.22mph 3) 1mi - 9:14(9:14/mi) 120/125bpm [1108b/mi] 75cal 6.5/7.08mph 4) 0.8mi - 7:20(9:10/mi) 122/126bpm [1119b/mi] 60cal 6.54/7.64mph 5) 1mi - 8:53(8:53/mi) 127/131bpm [1129b/mi] 81cal 6.75/7.24mph 6) 1mi - 8:22(8:22/mi) 128/133bpm [1070b/mi] 74cal 7.18/7.47mph 7) 1mi - 8:17(8:17/mi) 126/132bpm [1044b/mi] 63cal 7.24/7.66mph 8) 1mi - 8:34(8:34/mi) 132/135bpm [1130b/mi] 78cal 7.01/7.58mph 9) 1mi - 8:25(8:25/mi) 132/135bpm [1111b/mi] 75cal 7.13/7.62mph 10) 1mi - 8:56(8:56/mi) 131/138bpm [1169b/mi] 71cal 6.72/7.47mph 11) 1mi - 8:22(8:22/mi) 130/135bpm [1088b/mi] 63cal 7.17/7.49mph 12) 0.99mi - 8:08(8:15/mi) 131/143bpm [1082b/mi] 62cal 7.27/8.14mph 13) 1mi - 8:13(8:13/mi) 127/139bpm [1043b/mi] 56cal 7.31/7.87mph 14) 1mi - 8:01(8:01/mi) 133/139bpm [1067b/mi] 64cal 7.48/7.7mph 15) 1mi - 8:03(8:03/mi) 136/140bpm [1096b/mi] 72cal 7.45/7.85mph 16) 1mi - 8:04(8:04/mi) 141/173bpm [1136b/mi] 82cal 7.44/7.87mph 17) 1mi - 8:22(8:22/mi) 138/147bpm [1155b/mi] 76cal 7.16/7.93mph 18) 1mi - 8:14(8:14/mi) 138/143bpm [1136b/mi] 73cal 7.29/7.83mph 19) 0.17mi - 1:19(7:50/mi) 142/151bpm [1113b/mi] 13cal 7.65/8.04mph 15th Sep 2024, 12:53pm Autumnleaves wrote: awaits notes! 15th Sep 2024, 1:53pm Rosehip wrote: ditto :) 15th Sep 2024, 5:02pm Corrah wrote: Great stuff 👍🏻 15th Sep 2024, 5:16pm alpenrose wrote: Great work :) Add a comment 0mi, 2:20 Cross - Mobility Runna warm up Add a comment	0.7mi, 11:27 Walk - General 🚶‍♂️ Walk 1) 0.68mi - 11:27(16:52/mi) 82/92bpm [1383b/mi] 45cal 64/71rpm 3.56/4.61mph Add a comment 0.8mi, 13:56 Walk - General 🚶‍♂️After lunch walk. 1) 0.79mi - 13:56(17:37/mi) 100/159bpm [1761b/mi] 84cal 61/66rpm 3.41/4.22mph Add a comment 0.2mi, 4:23 Walk - General 🚶‍♂️Round the block 1) 0.21mi - 4:23(21:15/mi) 80/89bpm [1701b/mi] 16cal 58/71rpm 2.82/3.65mph Add a comment 0mi, 4:20 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 43:00 Cross - Strength Part 1 3 sets of all 40 seconds Toe walk, press up position walk out, Lunges, Clams with orange band Part 2 3 sets of lateral walk with Band 12 each leg, Burpees 12 total 36. Part 3 3 sets of Hamstring walk out 3X12 pogo jumps 3 X 12 Part 4 3 sets of 12 step downs each side, Full star jumps 12 each total 36 Part 4 3 sets of knee drive 3 X12 each leg Side plank 40 seconds each side. Add a comment 1.5mi, 47:06 Walk - Dog Walking 🐕🐕🐕🚶‍♂️ Nearly has my arm pulled out of socket when the three of them spotted squirrels 🐿 & Cats 🐈 1) 1.54mi - 47:06(30:40/mi) 84/123bpm [2576b/mi] 182cal 57/111rpm 1.96/3.8mph Add a comment	0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 1.2mi, 20:40 Walk - General 🚶‍♂️ 1) 1.22mi - 20:40(16:57/mi) 114/134bpm [1932b/mi] 169cal 61/66rpm 3.54/4.38mph Add a comment 0.2mi, 4:20 Walk - General Round the block 1) 0.2mi - 4:20(21:52/mi) 107/118bpm [2339b/mi] 33cal 57/62rpm 2.74/3.67mph Add a comment 1.7mi, 47:24 Walk - Dog Walking 🦮🚶‍♂️ 1) 1.66mi - 47:24(28:37/mi) 119/163bpm [3406b/mi] 393cal 55/64rpm 2.1/3.95mph Add a comment 0mi, 5:20 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 6:25 Cross - Stretching Stretching with Runna Add a comment 0.3mi, 5:58 Walk - General 🚶‍♂️Cool down. 1) 0.34mi - 5:58(17:30/mi) 93/125bpm [1627b/mi] 33cal 63/66rpm 3.43/4.28mph Add a comment 9.3mi, 1:21:42 Run - Medium Long Run 🏃‍♂️ Runna said easy run no faster than 8:45 min miles. Had to be out early as needed to be back for Cairo. Same time tomorrow (yawns) 1) 1mi - 8:53(8:53/mi) 126/177bpm [1119b/mi] 95cal 6.76/7.37mph 2) 1mi - 8:43(8:43/mi) 122/134bpm [1063b/mi] 80cal 6.89/7.24mph 3) 1mi - 8:54(8:54/mi) 118/123bpm [1049b/mi] 68cal 6.75/7.06mph 4) 1mi - 8:39(8:39/mi) 118/120bpm [1020b/mi] 63cal 6.94/7.53mph 5) 1mi - 8:31(8:31/mi) 119/126bpm [1014b/mi] 61cal 7.04/7.35mph 6) 1mi - 9:04(9:04/mi) 117/123bpm [1061b/mi] 58cal 6.62/7.18mph 7) 1mi - 9:05(9:05/mi) 119/124bpm [1082b/mi] 60cal 6.6/7.12mph 8) 1mi - 8:44(8:44/mi) 120/124bpm [1049b/mi] 59cal 6.87/7.16mph 9) 1mi - 8:35(8:35/mi) 122/125bpm [1046b/mi] 59cal 6.99/7.28mph 10) 0.3mi - 2:34(8:34/mi) 122/124bpm [1044b/mi] 17cal 7.01/7.76mph 17th Sep 2024, 8:32am alpenrose wrote: Nice and early today :) 17th Sep 2024, 8:35am Rosehip wrote: good early miles :) 17th Sep 2024, 8:54am Sombrero wrote: Top banana Add a comment 0.6mi, 10:01 Walk - General 🚶‍♂️Getting the legs moving. 1) 0.6mi - 10:01(16:39/mi) 79/84bpm [1315b/mi] 34cal 63/69rpm 3.6/4.34mph Add a comment 0mi, 2:23 Cross - Mobility Warm up with Runna Add a comment
Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24
0.3mi, 6:10 Walk - General 🚶‍♂️Round the block. 1) 0.3mi - 6:10(20:15/mi) 89/141bpm [1802b/mi] 32cal 57/61rpm 2.96/3.36mph Add a comment 1.1mi, 18:38 Walk - General 🚶‍♂️After lunch walk. 1) 1.13mi - 18:38(16:34/mi) 119/137bpm [1971b/mi] 171cal 64/90rpm 3.62/6.01mph Add a comment 1.5mi, 40:22 Walk - Dog Walking 🦮🚶‍♂️ 1) 1.49mi - 40:22(27:01/mi) 89/130bpm [2405b/mi] 180cal 56/83rpm 2.22/3.88mph Add a comment 0mi, 6:00 Cross - Stretching Spinal hygiene stretches Add a comment 0mi, 7:05 Cross - Stretching Stretching with Runna Add a comment 0.4mi, 7:07 Walk - General 🚶‍♂️Cool down. 1) 0.39mi - 7:07(18:24/mi) 101/123bpm [1858b/mi] 47cal 60/63rpm 3.26/4.11mph Add a comment 10.4mi, 1:32:54 Run - Intervals 🏃‍♂️ Short rep, Drop sets Runna said - 4 miles easy no faster than 8:45 min mile 8 X 0.25 mile reps @ 6:30 pace with 60 second walking breaks 6 X 0.20 mile reps @ 6:20 pace with 60 second walking breaks 4 X 0.10 mile reps @ 6:15 pace with 60 second walking breaks Finish with 1.6 mile recovery. Below is what happened 🤷‍♂️ 1) 1mi - 9:12(9:12/mi) 109/118bpm [1003b/mi] 74cal 6.52/7.12mph 2) 1mi - 8:54(8:54/mi) 115/119bpm [1023b/mi] 74cal 6.75/6.97mph 3) 1mi - 8:47(8:47/mi) 117/120bpm [1028b/mi] 70cal 6.83/7.16mph 4) 1mi - 8:38(8:38/mi) 118/132bpm [1019b/mi] 66cal 6.95/7.43mph 5) 0.25mi - 1:56(7:46/mi) 123/129bpm [955b/mi] 17cal 7.73/8.31mph 6) 0.06mi - 1:00(15:55/mi) 119/125bpm [1895b/mi] 8cal 3.77/8.01mph 7) 0.25mi - 1:45(7:02/mi) 118/128bpm [829b/mi] 12cal 8.54/8.68mph 8) 0.06mi - 1:00(16:26/mi) 122/126bpm [2005b/mi] 8cal 3.65/8.62mph 9) 0.25mi - 1:46(7:04/mi) 124/129bpm [877b/mi] 15cal 8.48/8.95mph 10) 0.07mi - 1:00(13:51/mi) 121/126bpm [1677b/mi] 8cal 4.33/8.45mph 11) 0.25mi - 1:44(6:56/mi) 118/128bpm [818b/mi] 12cal 8.66/8.97mph 12) 0.06mi - 1:00(16:48/mi) 127/138bpm [2134b/mi] 9cal 3.57/8.83mph 13) 0.25mi - 1:41(6:45/mi) 126/147bpm [850b/mi] 14cal 8.89/9.56mph 14) 0.06mi - 1:00(15:53/mi) 130/139bpm [2064b/mi] 10cal 3.78/8.81mph 15) 0.25mi - 1:48(7:13/mi) 123/133bpm [887b/mi] 14cal 8.32/8.72mph 16) 0.06mi - 1:00(15:41/mi) 124/129bpm [1945b/mi] 8cal 3.83/8.18mph 17) 0.25mi - 1:53(7:32/mi) 128/140bpm [964b/mi] 16cal 7.97/8.43mph 18) 0.06mi - 1:00(15:55/mi) 128/135bpm [2037b/mi] 9cal 3.77/7.93mph 19) 0.25mi - 1:42(6:49/mi) 122/130bpm [832b/mi] 12cal 8.8/9.25mph 20) 0.07mi - 1:00(15:23/mi) 127/130bpm [1954b/mi] 8cal 3.9/8.85mph 21) 0.2mi - 1:21(6:44/mi) 122/133bpm [821b/mi] 9cal 8.91/9.35mph 22) 0.06mi - 1:00(16:53/mi) 126/132bpm [2127b/mi] 8cal 3.55/9.06mph 23) 0.2mi - 1:22(6:49/mi) 121/130bpm [824b/mi] 9cal 8.81/9.06mph 24) 0.07mi - 1:00(15:21/mi) 124/129bpm [1903b/mi] 8cal 3.91/8.54mph 25) 0.2mi - 1:20(6:39/mi) 126/145bpm [837b/mi] 10cal 9.03/9.1mph 26) 0.07mi - 1:00(15:07/mi) 130/142bpm [1964b/mi] 9cal 3.97/9mph 27) 0.2mi - 1:25(7:05/mi) 123/130bpm [872b/mi] 9cal 8.47/8.7mph 28) 0.06mi - 1:00(16:05/mi) 124/132bpm [1994b/mi] 8cal 3.73/8.54mph 29) 0.2mi - 1:27(7:14/mi) 116/128bpm [839b/mi] 7cal 8.3/8.66mph 30) 0.07mi - 1:00(13:53/mi) 122/125bpm [1693b/mi] 7cal 4.32/8.47mph 31) 0.2mi - 1:20(6:38/mi) 121/133bpm [803b/mi] 8cal 9.04/10.04mph 32) 0.07mi - 1:00(14:25/mi) 119/127bpm [1715b/mi] 6cal 4.16/9.12mph 33) 0.1mi - 37(6:10/mi) 108/119bpm [665b/mi] 2cal 9.74/10.21mph 34) 0.07mi - 1:00(14:46/mi) 121/131bpm [1788b/mi] 6cal 4.06/9.83mph 35) 0.1mi - 38(6:18/mi) 110/122bpm [693b/mi] 2cal 9.52/9.48mph 36) 0.06mi - 1:00(15:27/mi) 121/129bpm [1869b/mi] 6cal 3.88/9.48mph 37) 0.1mi - 50(8:22/mi) 107/116bpm [895b/mi] 2cal 7.18/8.7mph 38) 0.07mi - 1:00(14:42/mi) 123/144bpm [1807b/mi] 7cal 4.08/8.6mph 39) 0.1mi - 42(6:55/mi) 115/128bpm [796b/mi] 3cal 8.67/9.5mph 40) 0.07mi - 1:00(15:12/mi) 121/134bpm [1839b/mi] 6cal 3.95/8.7mph 41) 1mi - 8:55(8:55/mi) 125/136bpm [1114b/mi] 67cal 6.73/7.06mph 42) 0.6mi - 5:11(8:39/mi) 124/130bpm [1072b/mi] 35cal 6.94/7.08mph 18th Sep 2024, 8:12am Rosehip wrote: nice efforts :) 18th Sep 2024, 8:44am Autumnleaves wrote: Another busy run - well done! 18th Sep 2024, 1:45pm Sombrero wrote: Nicely done ✔️ Add a comment 0.8mi, 13:02 Walk - General 🚶‍♂️Warm up walk. 1) 0.77mi - 13:02(17:02/mi) 77/83bpm [1311b/mi] 41cal 62/89rpm 3.52/4.57mph Add a comment 0mi, 4:00 Cross - Mobility Runna warm up Add a comment	0.2mi, 4:20 Walk - General 🚶‍♂️Round the block. 1) 0.22mi - 4:20(19:59/mi) 76/80bpm [1519b/mi] 13cal 57/61rpm 3/3.74mph Add a comment 1.6mi, 27:24 Walk - General 🚶‍♂️ 1) 1.57mi - 27:24(17:30/mi) 97/137bpm [1698b/mi] 153cal 61/66rpm 3.43/4.3mph Add a comment 1.8mi, 52:01 Walk - Dog Walking 🦮🚶‍♂️Warm 🌞 1) 1.75mi - 52:01(29:45/mi) 107/127bpm [3183b/mi] 323cal 56/63rpm 2.02/3.61mph Add a comment 0mi, 5:25 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 6:35 Cross - Stretching Stretching with Runna Add a comment 0mi, 54:27 Cross - Strength Part 1 - 2 sets of Standing March with band, Bear crawl, Step ups single leg on chair, Travelling press up walk out All for 30 seconds. Part 2 Glute Bridge 3 X 12 Double leg skipping 3 X 40 seconds Part 3 3 Sets of Single leg straight deadlift with knee drive 3 X 20 each leg, Tricep dips 3 X 20 Part 4 Bodyweight squats 3 X 12 Banded face pulls 3 X 12 Part 5 Diagonal Toe Taps 3 X 24 Single leg calf raises 3 X 20 each leg. Add a comment 0.7mi, 13:32 Walk - General 🚶‍♂️Cool down. 1) 0.74mi - 13:32(18:18/mi) 92/115bpm [1684b/mi] 69cal 61/65rpm 3.28/4.51mph Add a comment 6.2mi, 55:28 Run - Steady-State 🏃‍♂️ Morning run Runna said no faster than 08:45. 1) 1mi - 9:18(9:18/mi) 158/170bpm [1470b/mi] 134cal 6.45/6.87mph 2) 1mi - 8:47(8:47/mi) 140/171bpm [1229b/mi] 88cal 6.84/7.1mph 3) 1mi - 8:53(8:53/mi) 114/120bpm [1013b/mi] 43cal 6.75/7.45mph 4) 1mi - 8:58(8:58/mi) 115/119bpm [1032b/mi] 46cal 6.69/8.22mph 5) 1mi - 8:56(8:56/mi) 112/116bpm [1001b/mi] 41cal 6.72/7.22mph 6) 1mi - 8:41(8:41/mi) 114/118bpm [989b/mi] 46cal 6.91/7.18mph 7) 0.2mi - 1:46(8:48/mi) 114/117bpm [1003b/mi] 9cal 6.82/7.08mph 8) 0.02mi - 9(7:25/mi) 115/116bpm [853b/mi] 8.09/7.41mph 19th Sep 2024, 3:40pm Autumnleaves wrote: Good discipline! 19th Sep 2024, 8:23pm Sombrero wrote: Nicely done. Add a comment 0.7mi, 12:49 Walk - General 🚶‍♂️Warm up 1) 0.71mi - 12:49(17:56/mi) 84/124bpm [1506b/mi] 54cal 61/64rpm 3.35/4.22mph Add a comment 0mi, 2:30 Cross - Mobility Warm up with Runna Add a comment	0.8mi, 14:21 Walk - General 🚶‍♂️After lunch walk. 1) 0.82mi - 14:21(17:32/mi) 90/104bpm [1578b/mi] 67cal 62/68rpm 3.42/4.57mph Add a comment 0.9mi, 14:58 Walk - General 🚶‍♂️Pre work walk this has been advised to help with Cairo anxiety when leaving him. 1) 0.9mi - 14:58(16:36/mi) 92/99bpm [1527b/mi] 74cal 63/70rpm 3.61/4.24mph Add a comment 1.6mi, 47:31 Walk - Dog Walking 🦮🚶‍♂️ 1) 1.58mi - 47:31(30:09/mi) 97/116bpm [2924b/mi] 235cal 56/70rpm 1.99/4.55mph Add a comment 0mi, 5:10 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 8:10 Cross - Stretching Stretching with Runna Add a comment 0.7mi, 11:45 Walk - General 🚶‍♂️Cool down. 1) 0.67mi - 11:45(17:24/mi) 105/179bpm [1828b/mi] 74cal 62/68rpm 3.45/4.42mph Add a comment 7.9mi, 1:04:34 Run - Intervals 🏃‍♂️Runna said Over & unders 0.60 = 1.9 mile no faster than 8:45 0.60 mile @ 7:55 0.60 mile @ 7:25 Repeat X 4 1.2 mile easy to finish. Tough going no rest in the session not been looking forward to this one at the end of a tough training week. (First 7:25 effort had a hill) 1) 1mi - 9:07(9:07/mi) 130/152bpm [1186b/mi] 102cal 6.58/7.26mph 2) 0.9mi - 8:09(9:04/mi) 130/139bpm [1178b/mi] 85cal 6.62/7.03mph 3) 0.6mi - 4:45(7:55/mi) 129/134bpm [1021b/mi] 47cal 7.58/8.29mph 4) 0.6mi - 4:39(7:45/mi) 162/190bpm [1256b/mi] 68cal 7.74/7.97mph 5) 0.6mi - 4:45(7:55/mi) 185/194bpm [1464b/mi] 85cal 7.58/7.95mph 6) 0.6mi - 4:30(7:31/mi) 188/194bpm [1412b/mi] 82cal 7.99/8.27mph 7) 0.6mi - 4:41(7:49/mi) 180/187bpm [1406b/mi] 79cal 7.68/8.2mph 8) 0.6mi - 4:29(7:28/mi) 180/185bpm [1343b/mi] 75cal 8.04/8.5mph 9) 0.6mi - 4:44(7:54/mi) 178/184bpm [1407b/mi] 78cal 7.59/8.47mph 10) 0.6mi - 4:25(7:21/mi) 175/182bpm [1287b/mi] 71cal 8.16/8.52mph 11) 1mi - 8:40(8:40/mi) 177/183bpm [1533b/mi] 141cal 6.93/8.5mph 12) 0.2mi - 1:40(8:18/mi) 176/181bpm [1462b/mi] 27cal 7.22/7.58mph 20th Sep 2024, 9:48am Autumnleaves wrote: Looks good!! 20th Sep 2024, 1:23pm Sombrero wrote: Really good work. Don't forget to listen to your body, if you need to change a run to a rest or an easy :-) 20th Sep 2024, 3:34pm Rosehip wrote: sounds tough, well done :) Add a comment 0.7mi, 11:16 Walk - General 🚶‍♂️Warm up waking the legs up. 1) 0.66mi - 11:16(17:07/mi) 90/100bpm [1541b/mi] 54cal 61/65rpm 3.51/4.32mph Add a comment 0mi, 3:15 Cross - Mobility Warm up with Runna Add a comment	1.8mi, 51:55 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 1.77mi - 51:55(29:23/mi) 138/176bpm [4056b/mi] 589cal 51/79rpm 2.04/3.17mph Add a comment 0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 31:30 Cross - Yoga Runna - Yoga for runners 🧘‍♂️ Add a comment 1.1mi, 21:13 Walk - General 🚶‍♂️Back to the car after parkrun. 1) 1.14mi - 21:13(18:34/mi) 87/107bpm [1615b/mi] 92cal 61/66rpm 3.23/4.38mph Add a comment 3.1mi, 22:51 Run - parkrun 🏃‍♂️ Cassiobury parkrun (Watford). Tarmac course very slight incline from start to first turn then incline back down to turn 2. 1) 1mi - 7:28(7:28/mi) 118/127bpm [881b/mi] 69cal 8.03/9.25mph 2) 1mi - 7:15(7:15/mi) 130/139bpm [942b/mi] 78cal 8.28/8.7mph 3) 1mi - 7:11(7:11/mi) 138/142bpm [992b/mi] 85cal 8.35/8.81mph 4) 0.14mi - 56(6:40/mi) 140/144bpm [932b/mi] 11cal 9.01/8.97mph 21st Sep 2024, 11:41am Sombrero wrote: Looks good :-) 21st Sep 2024, 1:19pm chunkywizard wrote: Nice, how congested was it? It’s a fast course, isn’t it? 21st Sep 2024, 4:24pm RRR-CAZ 🇬🇧 wrote: Not as bad as I was expecting by the time i got to the first corner I had found my place 21st Sep 2024, 5:24pm chunkywizard wrote: when I went I had to do a lot of weaving when I started lapping. Sounds like its a bit better now. I mean to go back when I want a fast effort. 21st Sep 2024, 5:40pm Autumnleaves wrote: Great time! 21st Sep 2024, 10:05pm alpenrose wrote: Speedy one today :) Add a comment 1.5mi, 32:35 Walk - General 🚶‍♂️Walk from car park to parkrun. 1) 1.56mi - 29:18(18:51/mi) 81/118bpm [1527b/mi] 102cal 61/80rpm 3.18/5.45mph Add a comment	0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 8:20 Cross - Stretching Runna - stretching Add a comment 1.5mi, 29:09 Walk - General 🚶‍♂️Cool down. 1) 1.53mi - 29:09(19:00/mi) 82/130bpm [1557b/mi] 107cal 59/65rpm 3.16/4.11mph Add a comment 20mi, 3:04:42 Run - Long Run 🏃‍♂️ Long run Runna said easy run I was pleased about that after a tough week’s training Wore wet proof sleeveless jacket until drink stop rain never arrived & I was rather warm in the muggy conditions. Sis gel around an hour 6ish miles Tailwind 500mil fresh shirt & cap just after 11 miles another sis gel around 16 miles. 1) 1mi - 9:16(9:16/mi) 112/119bpm [1038b/mi] 77cal 6.47/7.16mph 2) 1mi - 9:08(9:08/mi) 119/124bpm [1087b/mi] 80cal 6.57/6.89mph 3) 1mi - 8:51(8:51/mi) 119/123bpm [1053b/mi] 72cal 6.78/6.97mph 4) 1mi - 9:05(9:05/mi) 118/123bpm [1071b/mi] 67cal 6.61/6.99mph 5) 1mi - 9:05(9:05/mi) 116/120bpm [1053b/mi] 59cal 6.61/6.91mph 6) 1mi - 9:17(9:17/mi) 114/119bpm [1059b/mi] 55cal 6.46/7.03mph 7) 1mi - 9:30(9:30/mi) 116/131bpm [1102b/mi] 59cal 6.32/7.37mph 8) 1mi - 9:40(9:40/mi) 118/122bpm [1140b/mi] 61cal 6.21/6.68mph 9) 1mi - 9:24(9:24/mi) 118/129bpm [1109b/mi] 58cal 6.38/7.31mph 10) 1mi - 9:04(9:04/mi) 119/123bpm [1078b/mi] 56cal 6.62/7.03mph 11) 1mi - 9:13(9:13/mi) 120/124bpm [1107b/mi] 58cal 6.51/7.06mph 12) 1mi - 9:07(9:07/mi) 116/126bpm [1058b/mi] 50cal 6.58/7.58mph 13) 1mi - 9:05(9:05/mi) 118/130bpm [1071b/mi] 52cal 6.61/6.97mph 14) 1mi - 9:00(9:00/mi) 121/148bpm [1090b/mi] 59cal 6.66/7.51mph 15) 1mi - 9:12(9:12/mi) 119/122bpm [1095b/mi] 54cal 6.52/6.93mph 16) 1mi - 9:15(9:15/mi) 121/125bpm [1120b/mi] 58cal 6.48/6.8mph 17) 1mi - 10:04(10:04/mi) 119/134bpm [1197b/mi] 62cal 5.96/6.72mph 18) 1mi - 9:22(9:22/mi) 117/127bpm [1096b/mi] 54cal 6.4/6.93mph 19) 1mi - 9:03(9:03/mi) 125/141bpm [1130b/mi] 68cal 6.63/7.01mph 20) 1mi - 9:03(9:03/mi) 129/143bpm [1167b/mi] 75cal 6.63/7.16mph 22nd Sep 2024, 4:05pm Corrah wrote: Great running 👍🏻 22nd Sep 2024, 4:10pm Rosehip wrote: excellent 20 :) 22nd Sep 2024, 5:39pm Sombrero wrote: That looks a brilliant long run, well done. 22nd Sep 2024, 7:59pm chunkywizard wrote: I love traces like this. I can almost see the squares! 22nd Sep 2024, 8:13pm alpenrose wrote: Great running, well done! :) 22nd Sep 2024, 9:11pm Autumnleaves wrote: Brilliant! Well done 👏 23rd Sep 2024, 8:56am Andy D wrote: 👍 Add a comment 1.2mi, 21:43 Walk - General 🚶‍♂️Warm up 1) 1.22mi - 21:43(17:48/mi) 81/95bpm [1442b/mi] 79cal 59/63rpm 3.37/4.05mph Add a comment 0mi, 4:36 Cross - Mobility Runna warm up Add a comment 0mi, 4:35 Cross - Stretching Spinal hygiene stretches. Add a comment	1.7mi, 47:35 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 1.71mi - 47:35(27:48/mi) 79/98bpm [2196b/mi] 154cal 50/60rpm 2.16/3.51mph Add a comment 0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 1:07:25 Cross - Strength Strengthening with Runna Lower Body Endurance Session. 2 sets of Clam shells with band, press up position diagonal toe taps, Fire hydrants, Lunge hold calf raises all 40 seconds. Part 2 Single leg glute bridge 3 X 12 each side. Part 3 Rear leg raised lunge 3 X 12 each side. Part 4 Bear crawl 90 seconds X 3 Hamstring walk out 12 total X 3 Part 5 Lateral walk with band 12 each way X3 Banded toe raise 12 each side X 3 Part 6 Knee drives 3 X 12 each side Side planks 60 seconds each side 23rd Sep 2024, 6:37pm Autumnleaves wrote: That's a lengthy session! Add a comment 0.8mi, 13:44 Walk - General 🚶‍♂️ 1) 0.75mi - 13:44(18:14/mi) 75/99bpm [1368b/mi] 39cal 60/64rpm 3.29/4.24mph Add a comment	0mi, 5:40 Cross - Stretching Spinal hygiene stretches Add a comment 0mi, 7:00 Cross - Stretching Stretching with Runna. Add a comment 0.6mi, 10:30 Walk - General 🚶‍♂️Cool down 1) 0.56mi - 10:30(18:52/mi) 94/141bpm [1773b/mi] 56cal 60/64rpm 3.18/4.78mph Add a comment 10mi, 1:30:36 Run - Medium Long Run 🏃‍♂️ Runna wanted an easy run first 2 miles a little quick so backed off a little then a couple of climbs slowed me down 🙂 1) 1mi - 8:38(8:38/mi) 131/140bpm [1132b/mi] 98cal 6.95/7.81mph 2) 1mi - 8:33(8:33/mi) 128/139bpm [1094b/mi] 88cal 7.02/7.26mph 3) 1mi - 8:56(8:56/mi) 130/137bpm [1161b/mi] 91cal 6.72/7.28mph 4) 1mi - 9:29(9:29/mi) 131/143bpm [1243b/mi] 92cal 6.32/7.06mph 5) 1mi - 9:05(9:05/mi) 132/137bpm [1200b/mi] 86cal 6.6/6.93mph 6) 1mi - 9:23(9:23/mi) 136/141bpm [1276b/mi] 97cal 6.39/6.87mph 7) 1mi - 9:10(9:10/mi) 136/141bpm [1247b/mi] 89cal 6.54/6.97mph 8) 1mi - 9:03(9:03/mi) 138/152bpm [1250b/mi] 90cal 6.63/6.91mph 9) 1mi - 9:27(9:27/mi) 138/146bpm [1304b/mi] 91cal 6.35/7.01mph 10) 0.9mi - 7:53(8:45/mi) 134/141bpm [1174b/mi] 62cal 6.85/7.53mph 11) 0.1mi - 58(9:28/mi) 143/150bpm [1354b/mi] 10cal 6.34/6.68mph 24th Sep 2024, 8:48pm Rosehip wrote: nice 90 :) 24th Sep 2024, 9:01pm Autumnleaves wrote: Looks good :) 24th Sep 2024, 9:54pm Sombrero wrote: Good work :-) Add a comment 1mi, 16:00 Walk - General 🚶‍♂️Warm up leg stretch. 1) 1.02mi - 16:00(15:42/mi) 92/119bpm [1444b/mi] 81cal 64/70rpm 3.82/5.49mph Add a comment 0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 1.1mi, 19:00 Walk - General 🚶‍♂️ 1) 1.12mi - 19:00(16:58/mi) 95/126bpm [1612b/mi] 100cal 62/67rpm 3.53/4.61mph Add a comment
Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1
0mi, 5:00 Cross - Stretching Spinal hygiene stretches Add a comment 0mi, 7:10 Cross - Stretching Stretching with Runna. After a shower as I was soaking. Add a comment 0.7mi, 13:34 Walk - General 🚶‍♂️Cool down absolutely soaked 🌧️ 1) 0.71mi - 13:34(19:07/mi) 145/188bpm [2773b/mi] 163cal 61/66rpm 3.14/4.44mph Add a comment 10.1mi, 1:32:14 Run - Intervals 🏃‍♂️ 500m MADNESS 3.1 easy miles 4 X 0.30 @ 7:00 min mile with 60 seconds walk breaks 3 X 0.30 @ 6:55 min mile with 60 seconds walk breaks 2 X 0.30 @ 6:45 min mile with 60 seconds walk breaks 1 X 0.30 @ 6:40 min mile with 60 seconds walk break. 3.1 mile Cool down. Messed up part 2 with a effort when should have been walking & last effort @ 6:40 I thought I was on the warm down so put a 0.3 effort in on the 3:1 cool down pouring with rain & dark (Sore throat & snotty nose today so reasonably pleased with this) The weather was shocking 🌨 1) 1mi - 9:21(9:21/mi) 172/180bpm [1608b/mi] 146cal 6.42/6.85mph 2) 1mi - 9:09(9:09/mi) 178/189bpm [1627b/mi] 151cal 6.56/7.43mph 3) 1mi - 8:48(8:48/mi) 185/193bpm [1627b/mi] 156cal 6.82/7.06mph 4) 0.1mi - 53(8:52/mi) 187/189bpm [1659b/mi] 16cal 6.76/7.08mph 5) 0.3mi - 2:08(7:06/mi) 191/197bpm [1357b/mi] 38cal 8.45/8.81mph 6) 0.07mi - 1:00(15:04/mi) 187/197bpm [2818b/mi] 17cal 3.98/8.7mph 7) 0.3mi - 2:07(7:04/mi) 191/200bpm [1349b/mi] 38cal 8.5/9.1mph 8) 0.06mi - 1:00(15:26/mi) 188/198bpm [2900b/mi] 17cal 3.89/8.68mph 9) 0.3mi - 2:06(6:59/mi) 189/196bpm [1321b/mi] 37cal 8.59/9.1mph 10) 0.06mi - 1:00(16:04/mi) 186/196bpm [2989b/mi] 17cal 3.73/8.56mph 11) 0.3mi - 2:04(6:55/mi) 189/196bpm [1306b/mi] 37cal 8.68/8.87mph 12) 0.07mi - 1:00(15:00/mi) 184/192bpm [2760b/mi] 17cal 4/8.52mph 13) 0.15mi - 1:00(6:40/mi) 186/199bpm [1241b/mi] 17cal 8.99/9.2mph 14) 0.3mi - 2:36(8:41/mi) 189/195bpm [1640b/mi] 46cal 6.91/9.1mph 15) 0.07mi - 1:00(15:17/mi) 185/193bpm [2826b/mi] 17cal 3.93/8.47mph 16) 0.3mi - 2:12(7:20/mi) 189/201bpm [1386b/mi] 39cal 8.18/8.97mph 17) 0.06mi - 1:00(15:47/mi) 185/192bpm [2920b/mi] 17cal 3.8/8.1mph 18) 0.3mi - 2:08(7:06/mi) 189/199bpm [1343b/mi] 37cal 8.44/9.04mph 19) 0.07mi - 1:00(14:54/mi) 187/193bpm [2788b/mi] 18cal 4.02/8.85mph 20) 0.06mi - 1:00(16:34/mi) 164/172bpm [2716b/mi] 14cal 3.62/3.86mph 21) 0.3mi - 2:11(7:18/mi) 186/200bpm [1359b/mi] 37cal 8.21/8.89mph 22) 0.07mi - 1:00(14:54/mi) 187/195bpm [2786b/mi] 17cal 4.03/8.58mph 23) 0.3mi - 2:06(7:01/mi) 190/202bpm [1335b/mi] 37cal 8.54/9.29mph 24) 0.06mi - 1:00(17:10/mi) 186/193bpm [3192b/mi] 17cal 3.5/8.31mph 25) 0.05mi - 1:00(20:50/mi) 159/172bpm [3313b/mi] 12cal 2.88/3.57mph 26) 0.3mi - 3:05(10:18/mi) 181/196bpm [1865b/mi] 48cal 5.82/7.06mph 27) 0.06mi - 1:00(17:49/mi) 180/188bpm [3206b/mi] 17cal 3.37/6.28mph 28) 1mi - 9:03(9:03/mi) 187/195bpm [1692b/mi] 162cal 6.63/8.77mph 29) 1mi - 9:22(9:22/mi) 188/193bpm [1762b/mi] 170cal 6.4/6.99mph 30) 1mi - 9:04(9:04/mi) 189/192bpm [1714b/mi] 165cal 6.62/7.35mph 31) 0.1mi - 50(8:22/mi) 189/192bpm [1581b/mi] 15cal 7.17/7.41mph 25th Sep 2024, 8:23pm Autumnleaves wrote: waits for notes :) 25th Sep 2024, 8:54pm Sombrero wrote: ^ me too, but looks good! 25th Sep 2024, 9:22pm Sombrero wrote: Oooosh. That's a lot of stuff going on lol. 25th Sep 2024, 10:26pm alpenrose wrote: Good session, I hope you're ok. 26th Sep 2024, 7:19am Autumnleaves wrote: Hope the cold doesn't get worse 🤞 Add a comment 1.1mi, 19:00 Walk - General 🚶‍♂️Warm up walk. 1) 1.07mi - 19:00(17:48/mi) 131/146bpm [2331b/mi] 211cal 61/65rpm 3.37/4.07mph Add a comment 0mi, 3:40 Cross - Mobility Warm up with Runna Add a comment 0mi, 4:33 Cross - Stretching Spinal hygiene stretches. Add a comment 0.8mi, 15:43 Walk - General 🚶‍♂️ 1) 0.83mi - 15:43(19:00/mi) 76/103bpm [1444b/mi] 48cal 61/66rpm 3.16/5.2mph Add a comment	0mi, 4:30 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 7:00 Cross - Stretching Stretching with Runna Add a comment 1mi, 17:42 Walk - General 🚶‍♂️ 1) 1.01mi - 17:42(17:27/mi) 90/118bpm [1570b/mi] 80cal 63/70rpm 3.44/4.38mph Add a comment 6.2mi, 56:35 Run - Steady-State 🏃‍♂️ Nice steady run managed to dodge the rain and we have had lots today 🌧️🌧️🌧️ 1) 1mi - 9:31(9:31/mi) 145/161bpm [1380b/mi] 118cal 6.31/7.1mph 2) 1mi - 8:30(8:30/mi) 147/160bpm [1250b/mi] 101cal 7.06/7.37mph 3) 1mi - 9:12(9:12/mi) 142/171bpm [1307b/mi] 102cal 6.52/7.33mph 4) 1mi - 9:08(9:08/mi) 135/154bpm [1233b/mi] 79cal 6.57/7.06mph 5) 1mi - 9:01(9:01/mi) 125/133bpm [1126b/mi] 52cal 6.66/7.03mph 6) 1mi - 9:23(9:23/mi) 119/123bpm [1117b/mi] 40cal 6.39/7.56mph 7) 0.2mi - 1:43(8:33/mi) 118/121bpm [1009b/mi] 7cal 7.02/6.89mph 8) 0.01mi - 7(7:58/mi) 118/118bpm [940b/mi] 7.53/6.89mph 26th Sep 2024, 8:39pm Sombrero wrote: Nice miles :-) 26th Sep 2024, 8:59pm Rosehip wrote: :) run 26th Sep 2024, 10:38pm alpenrose wrote: Amazed you managed to not get wet today. :) 27th Sep 2024, 7:02am Autumnleaves wrote: Nice running Add a comment 1.5mi, 25:22 Walk - General 🚶‍♂️ 1) 1.51mi - 25:22(16:46/mi) 104/113bpm [1743b/mi] 147cal 63/119rpm 3.58/4.55mph Add a comment 0mi, 4:10 Cross - Mobility Warm up with Runna Add a comment 0mi, 4:05 Cross - Stretching Spinal hygiene stretches Add a comment 0mi, 1:01:00 Cross - Strength Endurance Supersets Part 1 2 sets of . Floating heel drops 18, mountain climbers 98, Bodyweight squats 24, Diagonal toe tap All 30 seconds Part 2 3 sets of Single leg straight leg deadlift with knee drive 3 X 20 each side Press up position shoulder tap 3 X 12 Part 3 3 sets of Banded side lunge 3 X 12 each side Banded face pulls 3 X 12 Part 4 3 sets of Shoulder - focused press ups 3 X 12 Bent knee calf raise 3 X 20 each side. Part 5 3 sets of Standing March 3 X 12 Press up position with single arm extensions 3 x 20. Add a comment	0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 6:46 Cross - Stretching Stretching with Runna Add a comment 0.9mi, 14:58 Walk - General 🚶‍♂️Cool down. 1) 0.88mi - 14:58(17:02/mi) 82/117bpm [1397b/mi] 54cal 63/77rpm 3.52/5.97mph Add a comment 7.9mi, 1:06:17 Run - Tempo 🏃‍♂️ On Off Ks Runna said 1.9 mile easy then 0.60 mile at 8:15 min mile straight into 0.60 mile @ 7:15 min mile 4 rounds finish with 1.2 recovery. 1) 1mi - 9:12(9:12/mi) 124/134bpm [1141b/mi] 89cal 6.52/7.33mph 2) 0.9mi - 8:09(9:04/mi) 132/135bpm [1196b/mi] 85cal 6.62/7.49mph 3) 0.6mi - 4:50(8:03/mi) 127/137bpm [1023b/mi] 44cal 7.45/8.01mph 4) 0.6mi - 4:28(7:26/mi) 126/129bpm [937b/mi] 37cal 8.07/8.41mph 5) 0.6mi - 4:50(8:03/mi) 129/132bpm [1040b/mi] 43cal 7.45/8.25mph 6) 0.6mi - 4:26(7:23/mi) 128/132bpm [946b/mi] 38cal 8.12/8.31mph 7) 0.6mi - 4:53(8:08/mi) 131/136bpm [1065b/mi] 44cal 7.38/8.27mph 8) 0.6mi - 4:35(7:38/mi) 130/136bpm [993b/mi] 38cal 7.85/8.14mph 9) 0.6mi - 4:51(8:04/mi) 135/145bpm [1090b/mi] 46cal 7.44/8.06mph 10) 0.6mi - 4:41(7:48/mi) 133/135bpm [1037b/mi] 41cal 7.7/8.1mph 11) 1mi - 9:37(9:37/mi) 126/135bpm [1212b/mi] 64cal 6.24/8.01mph 12) 0.2mi - 1:45(8:47/mi) 118/122bpm [1037b/mi] 7cal 6.83/7.06mph 27th Sep 2024, 7:52pm Autumnleaves wrote: That looks good! 27th Sep 2024, 10:44pm Rosehip wrote: sounds hard! well done :) Add a comment 1mi, 16:38 Walk - General 🚶‍♂️ 1) 1.02mi - 16:38(16:19/mi) 88/94bpm [1435b/mi] 71cal 63/68rpm 3.68/5.43mph Add a comment 0mi, 5:00 Cross - Mobility Runna warm up Add a comment 1.4mi, 23:58 Walk - General 🚶‍♂️ 1) 1.39mi - 23:58(17:17/mi) 73/88bpm [1262b/mi] 57cal 62/88rpm 3.47/7.51mph Add a comment	0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 1.7mi, 47:18 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 1.73mi - 47:18(27:25/mi) 96/146bpm [2632b/mi] 230cal 53/62rpm 2.19/3.21mph Add a comment 0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 31:00 Cross - Yoga Mobility session 7 with Runna yoga for runners. Add a comment 1.5mi, 25:26 Walk - General 🚶‍♂️Walk back to car. 1) 1.52mi - 25:26(16:45/mi) 85/103bpm [1424b/mi] 103cal 62/123rpm 3.58/4.32mph Add a comment 3.1mi, 23:13 Run - parkrun 🏃‍♂️ Richmond park parkrun A narrow start on trail opens up a little on the tarmac. Half the course on tarmac downhill then trail back with a few little inclines that test the legs in the last mile. Still sniffing (cold) so happy today absolutely beautiful morning 🌅 1) 1mi - 7:21(7:21/mi) 140/148bpm [1028b/mi] 89cal 8.17/9.37mph 2) 1mi - 7:18(7:18/mi) 142/150bpm [1036b/mi] 89cal 8.22/9.14mph 3) 1mi - 7:45(7:45/mi) 142/146bpm [1100b/mi] 93cal 7.75/8.12mph 4) 0.12mi - 50(7:04/mi) 144/146bpm [1017b/mi] 10cal 8.5/8.6mph 28th Sep 2024, 12:24pm Sombrero wrote: Oooh a 1 looper! Any good? Looks a good run. 28th Sep 2024, 3:05pm chunkywizard wrote: Well done. Richmond is my NENDY, how was it? 28th Sep 2024, 3:13pm Rosehip wrote: well done :) 28th Sep 2024, 4:51pm RRR-CAZ 🇬🇧 wrote: I like a 1 looper as well Som not that many about. 28th Sep 2024, 4:52pm RRR-CAZ 🇬🇧 wrote: CW I was going to Deer park (my Nendy) After this weeks rain thought Richmond would be better under foot. 28th Sep 2024, 8:09pm Autumnleaves wrote: That looks a nice one Add a comment 1.6mi, 27:20 Walk - General 🚶‍♂️Walk to parkrun start. 1) 1.56mi - 27:20(17:34/mi) 106/123bpm [1862b/mi] 169cal 61/67rpm 3.42/4.19mph Add a comment	1.2mi, 31:35 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 1.15mi - 31:35(27:21/mi) 123/188bpm [3365b/mi] 264cal 52/61rpm 2.19/2.96mph Add a comment 0mi, 5:35 Cross - Stretching Stretching Add a comment 0mi, 8:30 Cross - Stretching Stretching Add a comment 0.7mi, 13:40 Walk - General 🚶‍♂️Cool down 1) 0.7mi - 13:40(19:28/mi) 118/169bpm [2297b/mi] 111cal 60/64rpm 3.08/4.07mph Add a comment 22.2mi, 3:33:18 Run - Long Run 🏃‍♂️ The one that nearly never happened. Decided not to go for the paces Runna wanted still snotty back end of the cold & both ITBs have been sore. I believe I have sussed which trainers are causing this. Set out to do a LSR tired by the end, 215 miles run in September that’s a lot for me. Still good miles in the legs. ITBs actually feel better 🤔 1) 1mi - 9:43(9:43/mi) 125/142bpm [1214b/mi] 100cal 6.18/6.59mph 2) 1mi - 10:11(10:11/mi) 139/150bpm [1416b/mi] 123cal 5.89/7.16mph 3) 1mi - 10:00(10:00/mi) 142/157bpm [1420b/mi] 122cal 6/6.53mph 4) 0.1mi - 59(9:54/mi) 144/156bpm [1425b/mi] 11cal 6.06/7.28mph 5) 1mi - 10:04(10:04/mi) 143/160bpm [1439b/mi] 117cal 5.96/7.12mph 6) 1mi - 10:09(10:09/mi) 141/149bpm [1432b/mi] 113cal 5.91/6.7mph 7) 1mi - 9:23(9:23/mi) 137/156bpm [1285b/mi] 85cal 6.4/6.74mph 8) 1mi - 9:30(9:30/mi) 122/138bpm [1160b/mi] 43cal 6.31/6.55mph 9) 1mi - 9:46(9:46/mi) 117/120bpm [1143b/mi] 30cal 6.14/6.85mph 10) 1mi - 9:30(9:30/mi) 116/121bpm [1102b/mi] 33cal 6.31/6.68mph 11) 1mi - 9:44(9:44/mi) 121/135bpm [1177b/mi] 49cal 6.17/6.64mph 12) 1mi - 9:19(9:19/mi) 122/126bpm [1137b/mi] 49cal 6.44/6.76mph 13) 1mi - 9:43(9:43/mi) 123/131bpm [1195b/mi] 55cal 6.18/7.06mph 14) 1mi - 9:23(9:23/mi) 116/128bpm [1089b/mi] 42cal 6.39/8.1mph 15) 1mi - 9:21(9:21/mi) 118/128bpm [1104b/mi] 45cal 6.42/6.78mph 16) 1mi - 9:08(9:08/mi) 119/132bpm [1087b/mi] 50cal 6.57/6.85mph 17) 1mi - 9:10(9:10/mi) 132/144bpm [1210b/mi] 81cal 6.55/6.7mph 18) 1mi - 9:24(9:24/mi) 134/141bpm [1259b/mi] 84cal 6.38/6.89mph 19) 1mi - 9:21(9:21/mi) 134/141bpm [1253b/mi] 81cal 6.42/6.87mph 20) 1mi - 9:42(9:42/mi) 174/185bpm [1688b/mi] 151cal 6.19/7.83mph 21) 1mi - 9:42(9:42/mi) 177/182bpm [1718b/mi] 156cal 6.18/6.95mph 22) 1mi - 9:45(9:45/mi) 175/181bpm [1707b/mi] 154cal 6.15/6.51mph 23) 1mi - 9:32(9:32/mi) 171/176bpm [1630b/mi] 145cal 6.29/7.43mph 24) 0.1mi - 48(8:04/mi) 175/183bpm [1412b/mi] 12cal 7.44/7.56mph 29th Sep 2024, 1:13pm Autumnleaves wrote: Nice work 29th Sep 2024, 1:20pm alpenrose wrote: Nice work :) 29th Sep 2024, 6:02pm Sombrero wrote: Brilliant running. 30th Sep 2024, 6:28pm xineoph wrote: Awesome Add a comment 1.4mi, 24:38 Walk - General 🚶‍♂️Warm up walk. 1) 1.42mi - 24:38(17:25/mi) 91/124bpm [1584b/mi] 116cal 62/70rpm 3.45/4.57mph Add a comment	0.6mi, 10:51 Walk - General 🚶‍♂️ 1) 0.59mi - 10:51(18:26/mi) 98/140bpm [1807b/mi] 61cal 62/66rpm 3.25/3.82mph Add a comment 0mi, 32:00 Cross - Mobility Exercises given to me by chiropractor some of them quite difficult. Add a comment 0mi, Cross - Strength Lower Body Supersets Warm up Walking lunge 24 total, Diagonal toe taps, Toe walks, Floating heel drops 17 All 20 seconds 3 sets. Part 1. Single leg calf raises 3 X 25 each side Squat with 8Kg weight 3 X 12 Part 2. Single leg isometric hold 3 X 30 seconds each side, knee drive 3 X 12 each side Part 4 Rear leg raised lunge 3 X 12 each side Lateral walk with band 3 X 12 each side Part 5 Standing March with Band 3 X 12 each side Side plank with hip flexion + band 3 X 30 seconds each side (killer) Add a comment 0mi, 4:15 Cross - Stretching Spinal hygiene stretches. Add a comment 1.4mi, 36:03 Walk - Dog Walking 🐕🚶‍♂️ 1) 1.4mi - 36:03(25:41/mi) 89/119bpm [2286b/mi] 149cal 58/79rpm 2.34/3.99mph Add a comment	0mi, 4:30 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 6:25 Cross - Stretching Stretching with Runna Add a comment 1.3mi, 23:00 Walk - General 🚶‍♂️Cool down. 1) 1.33mi - 23:00(17:15/mi) 90/123bpm [1553b/mi] 101cal 61/67rpm 3.48/5.47mph Add a comment 6.2mi, 59:21 Run - Steady-State 🏃‍♂️ Steady run. 1) 1mi - 9:22(9:22/mi) 121/127bpm [1134b/mi] 87cal 6.4/6.82mph 2) 1mi - 9:07(9:07/mi) 130/135bpm [1185b/mi] 94cal 6.58/7.24mph 3) 1mi - 9:20(9:20/mi) 138/144bpm [1288b/mi] 106cal 6.43/7.16mph 4) 1mi - 11:14(11:14/mi) 143/169bpm [1606b/mi] 131cal 5.34/7.12mph 5) 1mi - 9:25(9:25/mi) 131/143bpm [1234b/mi] 76cal 6.37/7.68mph 6) 1mi - 9:08(9:08/mi) 118/133bpm [1078b/mi] 42cal 6.57/7.26mph 7) 0.2mi - 1:45(8:44/mi) 118/120bpm [1031b/mi] 7cal 6.87/6.93mph 1st Oct 2024, 9:32pm Autumnleaves wrote: Wriggly route! 1st Oct 2024, 9:36pm Sombrero wrote: Top banana 1st Oct 2024, 9:37pm RRR-CAZ 🇬🇧 wrote: Playing a new game of beat the street for neighbours school a little way out of my normal area AL. Finding the boxes in the dark is also rather difficult. 1st Oct 2024, 9:42pm Autumnleaves wrote: Ah! Nothing like a challenge :) Add a comment 0.8mi, 14:00 Walk - General 🚶‍♂️Warm up. 1) 0.81mi - 14:00(17:16/mi) 84/116bpm [1451b/mi] 54cal 60/65rpm 3.47/4.3mph Add a comment 0mi, 2:19 Cross - Mobility Warm up with Runna Add a comment 1.4mi, 40:51 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 1.41mi - 40:51(29:02/mi) 86/102bpm [2497b/mi] 157cal 52/80rpm 2.07/3.26mph Add a comment 0.8mi, 15:42 Walk - General 🚶‍♂️Morning walk. 1) 0.82mi - 15:42(19:04/mi) 83/116bpm [1582b/mi] 57cal 60/65rpm 3.15/4.34mph Add a comment
Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8
0.8mi, 15:00 Walk - General 🚶‍♂️Quick walk before start of night shift. 1) 0.8mi - 15:00(18:46/mi) 99/114bpm [1859b/mi] 84cal 60/64rpm 3.2/3.74mph Add a comment 0mi, 4:30 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 7:40 Cross - Stretching Stretching with Runna (coach Steph) Add a comment 1.4mi, 26:44 Walk - General 🚶‍♂️ Nice long cool down walk getting a little chilly by the end. 1) 1.41mi - 26:44(18:54/mi) 93/121bpm [1758b/mi] 128cal 60/65rpm 3.17/4.19mph Add a comment 6.1mi, 50:29 Run - Progressive 🏃‍♂️ Runna wanted 1.2 mile @ 8:25 min mile 1.2 mile @ 8:05 min mile 1.2 @ 7:45 min mile 1.2 miles @ 7:25 min mile then easy to finish. Did some beat the street boxes as well. 1) 1mi - 8:23(8:23/mi) 114/155bpm [956b/mi] 69cal 7.16/7.76mph 2) 0.2mi - 1:39(8:16/mi) 119/120bpm [983b/mi] 14cal 7.27/7.33mph 3) 1mi - 8:11(8:11/mi) 123/132bpm [1006b/mi] 75cal 7.34/7.93mph 4) 0.2mi - 1:35(7:57/mi) 126/129bpm [1001b/mi] 15cal 7.55/7.78mph 5) 1mi - 7:43(7:43/mi) 129/141bpm [996b/mi] 74cal 7.77/8.25mph 6) 0.2mi - 1:36(7:59/mi) 133/136bpm [1062b/mi] 16cal 7.51/7.87mph 7) 1mi - 7:27(7:27/mi) 132/140bpm [984b/mi] 72cal 8.05/8.79mph 8) 0.2mi - 1:32(7:41/mi) 129/130bpm [991b/mi] 13cal 7.81/8.12mph 9) 0.6mi - 5:38(9:24/mi) 131/135bpm [1231b/mi] 51cal 6.38/7.91mph 10) 0.74mi - 6:44(9:04/mi) 125/146bpm [1134b/mi] 47cal 6.61/7.1mph Pleased with outcome 🙂 2nd Oct 2024, 8:07pm Autumnleaves wrote: Looks good - but awaits notes 2nd Oct 2024, 10:41pm Sombrero wrote: Excellent work :-) Add a comment 1mi, 17:36 Walk - General 🚶‍♂️Warm up walk. 1) 1.02mi - 17:36(17:14/mi) 73/83bpm [1258b/mi] 46cal 61/91rpm 3.48/5.01mph Add a comment 0mi, 4:18 Cross - Mobility Warm up with Runna Add a comment 1.2mi, 36:29 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️🌧️🌧️ 1) 1.17mi - 36:29(31:10/mi) 103/156bpm [3210b/mi] 214cal 51/62rpm 1.93/3.09mph Add a comment	0.2mi, 5:14 Walk - General 🚶‍♂️Round the block. 1) 0.22mi - 5:14(23:56/mi) 101/118bpm [2417b/mi] 32cal 55/61rpm 2.51/3.11mph Add a comment 1mi, 30:02 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ Short walk Cairo has had a tough day at the vets knocked out for X-rays meds finally wearing off. 1) 1.01mi - 30:02(29:49/mi) 108/125bpm [3220b/mi] 198cal 50/61rpm 2.01/3.01mph Add a comment 0mi, 9:30 Cross - Mobility Mobility movements with GMB Add a comment 0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 55:00 Cross - Strength Full Body Supersets 3 sets of Fire hydrants, Mountain climbers 30 32 34 Squat to calf raise 6 6 7 press up position walk out All 20 seconds 3 sets of Glute bridge 3 X 12, press ups 3 X 12 3 sets of step up & knee drive 3 X 12 each side Swissball back extension 3 X 12. 3 sets of Abductor side leg raise 3 X 12 reps each side, Bent knee calf raise 3 X 25 each side 3 sets of Single leg Glute bridge 3 X 12 each side, Double leg calf raise on step 3 X 20 3rd Oct 2024, 8:19pm Sombrero wrote: Great work. Top banana Add a comment 1.7mi, 30:03 Walk - General 🚶‍♂️Morning stroll 1) 1.68mi - 30:03(17:54/mi) 71/82bpm [1271b/mi] 67cal 60/66rpm 3.35/5.16mph Add a comment	0mi, 10:45 Cross - Mobility Mobility movements with GMB Add a comment 0mi, 5:00 Cross - Stretching Spinal hygiene stretches. Add a comment 1mi, 17:05 Walk - General 🚶‍♂️Cool down 1) 0.95mi - 17:05(18:00/mi) 130/172bpm [2340b/mi] 174cal 61/88rpm 3.33/5.34mph Add a comment 7.4mi, 1:07:24 Run - Intervals 🏃‍♂️ Runna said 1.9 mile easy 10 X 400 with 60 seconds recovery done on track then easy recovery 1) 1mi - 9:14(9:14/mi) 129/178bpm [1191b/mi] 94cal 6.5/6.85mph 2) 0.9mi - 8:43(9:41/mi) 162/169bpm [1570b/mi] 122cal 6.19/7.03mph 3) 0.03mi - 1:00(29:18/mi) 159/165bpm [4658b/mi] 13cal 2.05/6.22mph 4) 0.25mi - 1:37(6:29/mi) 167/200bpm [1082b/mi] 23cal 9.26/9.6mph 5) 0.07mi - 1:00(14:29/mi) 164/172bpm [2374b/mi] 14cal 4.15/9.02mph 6) 0.25mi - 1:38(6:32/mi) 164/179bpm [1070b/mi] 22cal 9.19/9.18mph 7) 0.06mi - 1:00(16:11/mi) 166/171bpm [2686b/mi] 14cal 3.71/9.14mph 8) 0.25mi - 1:30(5:59/mi) 164/176bpm [980b/mi] 20cal 10.04/9.91mph 9) 0.07mi - 1:00(13:43/mi) 169/173bpm [2318b/mi] 14cal 4.38/9.93mph 10) 0.25mi - 1:34(6:16/mi) 168/186bpm [1053b/mi] 22cal 9.57/9.81mph 11) 0.07mi - 1:00(13:50/mi) 170/174bpm [2350b/mi] 14cal 4.34/9.48mph 12) 0.25mi - 1:34(6:15/mi) 166/176bpm [1037b/mi] 22cal 9.6/9.54mph 13) 0.07mi - 1:00(15:20/mi) 171/172bpm [2621b/mi] 14cal 3.91/9.6mph 14) 0.25mi - 1:33(6:12/mi) 172/175bpm [1066b/mi] 23cal 9.69/9.91mph 15) 0.07mi - 1:00(14:35/mi) 169/179bpm [2464b/mi] 14cal 4.12/9.58mph 16) 0.25mi - 1:34(6:14/mi) 170/177bpm [1060b/mi] 22cal 9.63/9.71mph 17) 0.07mi - 1:00(13:53/mi) 169/178bpm [2347b/mi] 14cal 4.32/9.66mph 18) 0.25mi - 1:35(6:19/mi) 170/184bpm [1074b/mi] 23cal 9.5/9.6mph 19) 0.07mi - 1:00(14:51/mi) 172/178bpm [2554b/mi] 14cal 4.04/9.31mph 20) 0.25mi - 1:33(6:13/mi) 172/175bpm [1070b/mi] 23cal 9.65/10.06mph 21) 0.07mi - 1:00(13:20/mi) 175/181bpm [2334b/mi] 15cal 4.5/9.73mph 22) 0.25mi - 1:25(5:40/mi) 173/178bpm [981b/mi] 21cal 10.58/10.71mph 23) 0.05mi - 1:00(20:57/mi) 176/184bpm [3688b/mi] 15cal 2.86/11.61mph 24) 1mi - 9:59(9:59/mi) 171/181bpm [1706b/mi] 145cal 6.01/6.62mph 25) 0.2mi - 2:01(10:06/mi) 176/181bpm [1779b/mi] 31cal 5.94/6.85mph 26) 1mi - 9:38(9:38/mi) 174/178bpm [1677b/mi] 147cal 6.23/6.85mph 27) 0.12mi - 1:17(10:47/mi) 172/173bpm [1856b/mi] 19cal 5.56/6.37mph 4th Oct 2024, 9:31pm Sombrero wrote: Rapido! Great work,. 5th Oct 2024, 12:50pm Autumnleaves wrote: Very decent paces there :) 5th Oct 2024, 3:07pm alpenrose wrote: Good work :) Add a comment 1.5mi, 24:17 Walk - General 🚶‍♂️Walk 1) 1.53mi - 24:17(15:54/mi) 81/101bpm [1288b/mi] 84cal 64/70rpm 3.77/4.66mph Add a comment 7.5mi, 41:01 Bike - General 🚵‍♂️ MTBike not been out on bike for a while home alone so decided to go for a ride. 1) 5mi - 27:48(5:34/mi) 132/163bpm [734b/mi] 288cal 10.79/16.36mph 2) 2.48mi - 13:13(5:20/mi) 109/143bpm [581b/mi] 54cal 11.25/14.11mph Add a comment 1mi, 29:33 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️Lovely fresh morning 1) 1mi - 29:33(29:31/mi) 76/104bpm [2244b/mi] 83cal 53/64rpm 2.03/3.76mph Add a comment 1.2mi, 21:31 Walk - General 🚶‍♂️ 1) 1.21mi - 21:31(17:51/mi) 75/113bpm [1338b/mi] 58cal 62/66rpm 3.36/4.38mph Add a comment	16.8mi, 1:36:45 Bike - General 🚵‍♂️ MTBike Managed to stop Garmin on Wokingham road realised in the university grounds. 1) 5mi - 28:13(5:39/mi) 98/142bpm [553b/mi] 154cal 10.63/13.8mph 2) 5mi - 28:12(5:38/mi) 110/144bpm [620b/mi] 175cal 10.64/17.55mph 3) 5mi - 29:14(5:51/mi) 89/120bpm [520b/mi] 103cal 10.26/15.86mph 4) 1.82mi - 11:06(6:05/mi) 95/130bpm [578b/mi] 47cal 9.86/14.36mph 5th Oct 2024, 7:04pm Corrah wrote: Nicely done 👍🏻 Add a comment 0mi, 35:00 Cross - Gardening Last mow of the lawn this year hopefully Add a comment 1.8mi, 53:22 Walk - General 🦮🚶‍♀️🚶‍♂️ 1) 1.8mi - 53:22(29:37/mi) 101/162bpm [2991b/mi] 280cal 52/62rpm 2.03/3.01mph Add a comment 0mi, 5:45 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 30:00 Cross - Yoga Yoga for runners with Runna Add a comment 0.5mi, 9:28 Walk - General 🚶‍♂️Walk back to car after a great breakfast and some samosas for later………. 1) 0.47mi - 9:28(20:08/mi) 115/133bpm [2314b/mi] 81cal 59/63rpm 2.98/3.4mph Add a comment 0.9mi, 17:00 Walk - General 🚶‍♂️ Cool down walk change at car walk to meet Jaffer at cafe. 1) 0.87mi - 17:00(19:32/mi) 99/130bpm [1934b/mi] 97cal 61/69rpm 3.07/4.88mph Add a comment 3.1mi, 22:14 Run - parkrun 🏃‍♂️ Southall parkrun 2nd old git. Southall PB (18th attempt)😎 Very pleased with the consistent miles. 1) 1mi - 7:10(7:10/mi) 119/130bpm [852b/mi] 65cal 8.38/9.91mph 2) 1mi - 7:10(7:10/mi) 130/137bpm [932b/mi] 75cal 8.37/9mph 3) 1mi - 7:11(7:11/mi) 135/140bpm [969b/mi] 77cal 8.36/8.72mph 4) 0.11mi - 43(6:25/mi) 137/139bpm [879b/mi] 8cal 9.35/9.1mph 5th Oct 2024, 12:23pm Rosehip wrote: course PB is fab, well run :) 5th Oct 2024, 12:53pm Autumnleaves wrote: Brilliant! 5th Oct 2024, 1:15pm Sombrero wrote: That's fantastic. Great job. Must be the day for course PBs 5th Oct 2024, 4:00pm Corrah wrote: Nicely done 👍 5th Oct 2024, 4:00pm Corrah wrote: Also check that pacing! Great stuff. 5th Oct 2024, 8:58pm chunkywizard wrote: Very nice! Zoom. Add a comment 1.4mi, 26:31 Walk - General 🚶‍♂️ 1) 1.39mi - 26:31(19:01/mi) 81/87bpm [1540b/mi] 88cal 60/65rpm 3.15/3.86mph Add a comment	0mi, 4:30 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 7:00 Cross - Stretching Stretching with Runna Add a comment 0.8mi, 14:49 Walk - General 🚶‍♂️Cool down. 1) 0.77mi - 14:49(19:12/mi) 130/172bpm [2497b/mi] 143cal 59/68rpm 3.13/4.4mph Add a comment 9mi, 1:21:24 Run - Medium Long Run 🏃‍♂️ Nice steady run although heart rate says otherwise 🤔 1) 1mi - 9:09(9:09/mi) 158/183bpm [1446b/mi] 126cal 6.55/7.18mph 2) 1mi - 8:51(8:51/mi) 163/170bpm [1443b/mi] 126cal 6.78/7.12mph 3) 1mi - 9:03(9:03/mi) 166/171bpm [1504b/mi] 132cal 6.62/7.12mph 4) 1mi - 8:48(8:48/mi) 171/176bpm [1506b/mi] 132cal 6.81/7.12mph 5) 1mi - 8:43(8:43/mi) 171/182bpm [1490b/mi] 131cal 6.89/7.72mph 6) 1mi - 9:02(9:02/mi) 175/181bpm [1580b/mi] 141cal 6.65/7.01mph 7) 1mi - 9:18(9:18/mi) 176/182bpm [1638b/mi] 146cal 6.45/7.08mph 8) 1mi - 9:21(9:21/mi) 175/181bpm [1635b/mi] 146cal 6.42/6.82mph 9) 0.7mi - 6:23(9:07/mi) 176/181bpm [1606b/mi] 100cal 6.58/6.76mph 10) 0.31mi - 2:45(8:48/mi) 174/185bpm [1531b/mi] 42cal 6.82/7.01mph 6th Oct 2024, 1:51pm Autumnleaves wrote: Nice work 6th Oct 2024, 2:49pm Sombrero wrote: Top banana 6th Oct 2024, 2:52pm Corrah wrote: Nicely done 6th Oct 2024, 6:05pm Rosehip wrote: well run :) Add a comment 0.5mi, 8:38 Walk - General 🚶‍♂️Warm up 1) 0.5mi - 8:38(17:06/mi) 105/134bpm [1796b/mi] 60cal 61/66rpm 3.51/4.22mph Add a comment 0mi, 2:22 Cross - Mobility Warm up with Runna Add a comment 2.8mi, 52:12 Walk - General 🚶‍♂️Sunday walk. 1) 2.76mi - 52:12(18:53/mi) 109/130bpm [2059b/mi] 340cal 59/66rpm 3.18/4.63mph Add a comment 1.5mi, 28:34 Walk - General 🚶‍♂️Walk to park to marshal junior parkrun 1) 1.47mi - 28:34(19:28/mi) 94/120bpm [1830b/mi] 139cal 60/66rpm 3.08/4.24mph Add a comment	1.2mi, 20:32 Walk - General 🚶‍♂️ 1) 1.23mi - 20:32(16:45/mi) 86/96bpm [1441b/mi] 78cal 64/75rpm 3.58/4.55mph Add a comment 0.2mi, 4:22 Walk - General 🚶‍♂️Round the block. 1) 0.21mi - 4:22(21:11/mi) 83/91bpm [1758b/mi] 16cal 58/62rpm 2.83/3.49mph Add a comment 0mi, 4:30 Cross - Stretching Spinal hygiene stretches. Add a comment 0mi, 1:03:32 Cross - Strength Legs & Core Endurance 2 sets of Lunge hold calf raise 23 24 Press ups13 12 Bodyweight squats 10 10 Heel walks All held for 30 seconds. 3 sets of Single leg isometric holds 3 X 30 seconds each side. 3 sets of single leg calf raise 3 X 25 each side 3 sets of Glute Bridge 3 X 12, Full star jumps 3 X 12 3 sets of Hamstring walkout 3 X 12 Bent knee calf raise 3 X 20 each side 3 sets of plank on Swiss ball 3 X 60 seconds Side planks 3 X 60 seconds each side. Add a comment 1.3mi, 40:56 Walk - Dog Walking 🐕🚶‍♂️ 1) 1.3mi - 40:56(31:35/mi) 70/95bpm [2211b/mi] 83cal 56/109rpm 1.9/3.55mph Add a comment	-

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