STATUS Throwing caution to the wind, but being careful in case I turn my umbrella inside out.
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Races
160 -
Miles
5970 -
Miles
0 -
Miles
1746 -
Miles
1741 -
WAVA
67.37% -
Mile
5:52 -
5k
20:12 -
5M
33:38 -
10k
42:19 -
10M
1:09:24 -
Half
1:33:50 -
20M
2:41:04 -
Mara
3:38:03
About Me | |
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Started running 2011 but lost a lot of the impetus from 2017-2019 following a string of injuries.
No current race time targets, but trying to benchmark current performance against previous years to see if I can get back to where I was in 2016 (minus the subsequent injuries). Show More...
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Random Q&A | See your Q&A |
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This user has not completed any responses. |
Recent Blogs | |
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Acceptable Downs and Ups | Dec 2023 |
Jurassic Universe: Regurgitation | Dec 2023 |
London to Brighton Cycle Ride 2023 | Sep 2023 |
And again | Mar 2021 |
Almost forgot | Mar 2021 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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17th Mar
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Warm Down | 1.3mi | 10:48 |
17th Mar
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Threshold | 6.3mi | 48:00 |
15th Mar
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General | 8mi | 1:06:10 |
14th Mar
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General | 4mi | 31:49 |
12th Mar
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General | 6.3mi | 49:57 |
12 Month Benchmarks | Run | Bike |
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Mile | 6:48 | 2:38 |
5k | 22:00 | 9:43 |
5mi | 38:03 | 16:52 |
10k | 47:39 | 21:34 |
10mi | 1:20:01 | 39:59 |
Half | 1:47:14 | 53:16 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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Fetcheveryone Running Club (FERC) |
New Fetch Game: Hide and Seek |
Buddies (7) |
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Followers (4) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Date | Planned Races | Distance | ||
---|---|---|---|---|
9 Jul | Kangaroo Hop 5K | 5km | ||
6 Jul | F’Laps | 24hr | ||
25 Jun | Dashing Deer 5K | 5km | ||
20 Apr | RunThrough Lee Valley VeloPark Half | 13.1mi | ||
29 Mar | St Albans Easter 10K | 10km | ||
2023 | Result | WAVA | Distance | |
23 Dec | Woking parkrun | 24:58 | 57.15 | 5km |
7 Oct | Lordship Recreation Ground parkrun | 21:42 | 65.75 | 5km |
7 Oct | The Doctor K Cup SB | 21:25 | 66.62 | 5km |
30 Sep | Oak Hill parkrun | 22:15 | 64.13 | 5km |
23 Sep | Lordship Recreation Ground parkrun | 22:09 | 64.42 | 5km |
10 Sep | London to Brighton Cycle Ride | 6:27:34 | 0.00 | 55mi |
2 Sep | Lordship Recreation Ground parkrun | 22:36 | 63.13 | 5km |
26 Aug | Southend parkrun | 22:49 | 62.53 | 5km |
17 Jun | Westmill parkrun | 23:12 | 61.03 | 5km |
3 Jun | Southend parkrun | 22:46 | 62.19 | 5km |
6 May | Ally Pally parkrun | 22:09 | 63.92 | 5km |
29 Apr | Lordship Recreation Ground parkrun | 22:09 | 63.92 | 5km |
8 Apr | Bournemouth parkrun | 22:42 | 62.37 | 5km |
18 Mar | Lymington Woodside parkrun | 24:37 | 57.51 | 5km |
4 Feb | Southend parkrun | 23:33 | 60.12 | 5km |
2022 | Result | WAVA | Distance | |
30 Jul | Southend parkrun SB | 25:35 | 54.92 | 5km |
2021 | Result | WAVA | Distance | |
27 Jun | Victoria Park Open 5 | 0.00 | 5mi | |
2020 | Result | WAVA | Distance | |
5 Dec | Virtual Jingle Mile SB | 6:53 | 59.57 | 1mi |
28 Nov | Cheddleton Virtual 10k SB | 47:04 | 60.08 | 10km |
17 Oct | The Doctor K Cup SB | 22:17 | 62.57 | 5km |
19 Sep | Victoria Park Open 5 SB | 38:08 | 59.43 | 5mi |
2019 | Result | WAVA | Distance | |
25 May | Exmouth parkrun SB | 28:03 | 48.96 | 5km |
2018 | Result | WAVA | Distance | |
26 May | Margate parkrun SB | 24:14 | 56.26 | 5km |
2017 | Result | WAVA | Distance | |
21 May | Hornsey YMCA Crouch End 10k SB | 46:42 | 58.67 | 10km |
2016 | Result | WAVA | Distance | |
16 Oct | Cabbage Patch 10 | 0.00 | 10mi | |
6 Aug | Ally Pally parkrun | 23:14 | 58.24 | 5km |
25 Jul | Battersea Park Self-Transendence 3 x 1 mile relays | 6:05 | 64.97 | 1mi |
20 Jul | Golden Stag Mile | 6:06 | 64.79 | 1mi |
19 Jun | City of London Mile PB | 5:52 | 67.37 | 1mi |
4 Jun | Whitstable parkrun | 21:03 | 63.81 | 5km |
29 May | Westminster Mile | 5:53 | 67.18 | 1mi |
15 May | Hornsey YMCA Crouch End 10k | 44:23 | 61.29 | 10km |
17 Apr | Thames Towpath 10 PB | 1:09:24 | 64.71 | 10mi |
3 Apr | Regent's Park 10k Summer Series #1 SB | 43:17 | 62.85 | 10km |
28 Mar | Beaconsfield 5 SB | 35:20 | 61.70 | 5mi |
20 Mar | SEAA 12/6 stage road relays - short leg PB | 17:11 | 65.96 | 4.25km |
5 Mar | Hackney Marshes parkrun PB | 20:12 | 66.50 | 5km |
27 Feb | English National XC Champs - Senior Men | 1:02:37 | 52.66 | 12km |
20 Feb | Finsbury parkrun | 21:19 | 63.02 | 5km |
13 Feb | Met League XC: Alexandra Palace - Senior Men SB | 39:23 | 55.06 | 8km |
30 Jan | Southern XC Championships (Senior Men) | 0.00 | 15km | |
17 Jan | Sunday League XC #4 Watford | 44:35 | 59.88 | 6.1mi |
9 Jan | Middlesex XC Champs - Men | 54:33 | 60.45 | 12km |
1 Jan | Ally Pally parkrun | 20:53 | 64.32 | 5km |
2015 | Result | WAVA | Distance | |
25 Dec | Finsbury parkrun SB | 21:00 | 63.97 | 5km |
6 Dec | Sunday League XC #3 Willian | 36:34 | 59.62 | 5mi |
28 Nov | Fraternity and Sorority Cup SB | 37:16 | 58.50 | 5mi |
14 Nov | London cross country championships | 49:51 | 54.57 | 10km |
7 Nov | Met League 2 - Stevenage | 46:11 | 47.21 | 5mi |
31 Oct | Ally Pally parkrun | 23:55 | 56.17 | 5km |
18 Oct | Sunday League XC #1 Cheshunt | 37:16 | 58.50 | 5mi |
10 Oct | Met League XC: Claybury - Senior Men | 39:00 | 55.60 | 8km |
3 Oct | Ally Pally parkrun | 25:43 | 52.23 | 5km |
14 Jul | London Heathside Club 5k Handicap | 21:57 | 60.75 | 5km |
11 Jul | Brockenhurst parkrun | 21:27 | 62.17 | 5km |
4 Jul | Southend parkrun | 21:17 | 62.66 | 5km |
20 Jun | Ally Pally parkrun | 21:40 | 61.55 | 5km |
14 Jun | City of London Mile SB | 5:56 | 66.14 | 1mi |
31 May | Edinburgh Marathon | 0.00 | 26.2mi | |
4 May | Milton Keynes Marathon SB | 3:38:38 | 56.62 | 26.2mi |
19 Apr | Thames Towpath 10 | 1:14:31 | 59.90 | 10mi |
22 Mar | Brentwood Half Marathon PB | 1:33:50 | 62.92 | 13.1mi |
8 Mar | Finchley 20 PB | 2:41:04 | 57.64 | 20mi |
22 Feb | Gade Valley Harriers VLM Training run #2 PB | 2:15:17 | 57.64 | 17mi |
15 Feb | Cross Country League Royston | 42:45 | 54.79 | 5.4mi |
7 Feb | Met League XC: Wormwood Scrubs - Senior Men | 34:44 | 61.98 | 8km |
1 Feb | Watford Half Marathon | 1:38:15 | 60.09 | 13.1mi |
18 Jan | Fred Hughes 10 SB | 1:11:04 | 62.81 | 10mi |
11 Jan | Cross Country League Trent Park | 37:04 | 58.39 | 5mi |
1 Jan | Serpentine New Year's Day 10K SB | 43:32 | 62.09 | 10km |
2014 | Result | WAVA | Distance | |
7 Dec | Perivale 5 PB | 33:38 | 64.35 | 5mi |
29 Nov | Self Transcendence 10K PB | 42:19 | 63.88 | 10km |
23 Nov | Cross Country League Grovelands | 38:44 | 55.88 | 5mi |
8 Nov | Met League XC: Stevenage - Senior Men | 35:55 | 59.94 | 8km |
26 Oct | Cross Country League Cheshunt | 35:11 | 61.52 | 5mi |
19 Oct | Abingdon Marathon PB | 3:38:03 | 56.77 | 26.2mi |
28 Sep | Ealing Half Marathon SB | 1:35:56 | 61.54 | 13.1mi |
20 Sep | Southend parkrun | 24:13 | 55.07 | 5km |
7 Sep | South Cheshire 20 SB | 2:43:11 | 56.89 | 20mi |
30 Aug | Hackney Marshes parkrun SB | 20:18 | 65.69 | 5km |
17 Aug | Burnham Beeches Half Marathon | 1:40:32 | 58.72 | 13.1mi |
13 Jul | New Forest 10 | 1:16:41 | 57.90 | 10mi |
8 Jun | Southend Half Marathon | 1:45:19 | 55.77 | 13.1mi |
18 May | Hornsey YMCA Crouch End 10k | 46:44 | 57.51 | 10km |
3 May | Battersea Park Self-Transcendence 10k | 44:16 | 60.72 | 10km |
26 Apr | Longrunmeadow parkrun | 22:34 | 58.67 | 5km |
6 Apr | Brighton Marathon | 3:52:31 | 52.97 | 26.2mi |
9 Mar | Finchley 20 | 2:53:10 | 53.34 | 20mi |
8 Feb | Met League XC: Wormwood Scrubs - Senior Men PB | 36:45 | 58.21 | 8km |
19 Jan | Fred Hughes 10 SB | 1:15:51 | 58.54 | 10mi |
11 Jan | Met League XC: Horsenden Hill - Senior Men | 49:43 | 43.03 | 8km |
1 Jan | Serpentine New Year's Day 10K | 47:53 | 56.13 | 10km |
2013 | Result | WAVA | Distance | |
8 Dec | Cross Country League Trent Park | 37:33 | 57.28 | 5mi |
9 Nov | Brandon Country Park parkrun | 21:46 | 60.82 | 5km |
3 Nov | Stevenage Half Marathon | 1:39:45 | 58.89 | 13.1mi |
27 Oct | Cross Country League 1 Cheshunt | 38:43 | 55.55 | 5mi |
22 Sep | New Forest Marathon SB | 3:54:59 | 52.41 | 26.2mi |
7 Sep | Middlesex 10K Championship | 45:05 | 59.62 | 10km |
24 Aug | Southend parkrun | 21:45 | 60.87 | 5km |
18 Aug | Burnham Beeches Half Marathon | 1:48:35 | 54.10 | 13.1mi |
21 Jul | Olympic Park Anniversary Run | 37:16 | 57.40 | 5mi |
23 Jun | Hampstead 10k | 45:38 | 58.62 | 10km |
27 May | Vitality London 10,000 | 44:59 | 59.47 | 10km |
19 May | Hornsey YMCA Crouch End 10k | 45:32 | 58.75 | 10km |
5 May | Ranelagh Richmond Half Marathon | 1:39:56 | 58.53 | 13.1mi |
14 Apr | Thames Towpath 10 SB | 1:16:48 | 57.56 | 10mi |
6 Apr | Victoria Park Open 5 SB | 36:05 | 59.28 | 5mi |
16 Mar | Finsbury parkrun | 22:24 | 58.68 | 5km |
3 Mar | Bath Half SB | 1:39:26 | 58.83 | 13.1mi |
17 Feb | Cross Country League 5 Watford | 48:03 | 54.63 | 6.1mi |
9 Feb | Metropolitan League (Men): Northwood SB | 42:23 | 50.19 | 8km |
3 Feb | Watford Half Marathon | 1:42:58 | 56.81 | 13.1mi |
5 Jan | Hackney Marshes parkrun SB | 20:35 | 63.86 | 5km |
1 Jan | Serpentine New Year's Day 10K SB | 44:51 | 59.64 | 10km |
2012 | Result | WAVA | Distance | |
22 Dec | Finsbury parkrun | 21:50 | 60.20 | 5km |
15 Dec | Metropolitan League (Men): Alexandra Palace SB | 39:53 | 53.34 | 8km |
9 Dec | Cross Country League 3 St Albans | 43:35 | 49.08 | 5mi |
2 Dec | Perivale 5 SB | 35:48 | 59.75 | 5mi |
25 Nov | Cross Country League 2 Grovelands | 41:43 | 51.28 | 5mi |
4 Nov | Stevenage Half Marathon | 1:48:44 | 53.80 | 13.1mi |
21 Oct | Cabbage Patch 10 | 1:17:37 | 56.96 | 10mi |
29 Sep | Middlesex 10K Championship SB | 45:08 | 59.27 | 10km |
23 Sep | New Forest Half Marathon SB | 1:42:29 | 57.08 | 13.1mi |
15 Sep | Ally Pally parkrun | 22:06 | 59.48 | 5km |
8 Sep | Self Transcendence 10M SB | 1:15:44 | 58.38 | 10mi |
1 Sep | Finsbury parkrun #140 | 21:55 | 59.97 | 5km |
25 Aug | Ally Pally parkrun | 22:31 | 58.38 | 5km |
19 Aug | Burnham Beeches Half Marathon | 1:55:45 | 50.54 | 13.1mi |
11 Aug | Newcastle parkrun | 21:58 | 59.84 | 5km |
4 Aug | Sheffield Hallam Parkrun | 21:39 | 60.31 | 5km |
28 Jul | Grovelands parkrun | 22:02 | 59.26 | 5km |
21 Jul | Pymmes parkrun | 22:20 | 58.47 | 5km |
12 Jul | London Heathside Club 5k Handicap | 22:47 | 57.31 | 5km |
8 Jul | Run The River | 36:42 | 58.02 | 5mi |
1 Jul | Regent's Park 10k Summer Series #4 | 46:09 | 57.73 | 10km |
24 Jun | Hampstead 10k | 48:42 | 54.71 | 10km |
17 Jun | Stortford 10 | 1:23:52 | 52.52 | 10mi |
9 Jun | Finsbury parkrun | 22:43 | 57.48 | 5km |
26 May | Finsbury parkrun | 24:00 | 54.41 | 5km |
20 May | Hornsey YMCA Crouch End 10k | 48:35 | 54.84 | 10km |
14 May | Self Transcendence 5k | 22:33 | 57.91 | 5km |
12 May | Killerton Parkrun | 23:20 | 55.96 | 5km |
5 May | Pymmes parkrun | 22:46 | 57.35 | 5km |
29 Apr | Bracknell Half Marathon | 1:48:23 | 53.79 | 13.1mi |
17 Mar | Ally Pally parkrun | 22:06 | 59.08 | 5km |
10 Mar | Poole parkrun SB | 21:20 | 61.21 | 5km |
4 Mar | Finsbury Park Festival of Running 5km | 22:33 | 57.91 | 5km |
26 Feb | Roding Valley Half Marathon | 1:48:32 | 53.71 | 13.1mi |
18 Feb | Ally Pally parkrun | 23:04 | 56.61 | 5km |
11 Feb | Highbury Fields parkrun | 22:23 | 58.34 | 5km |
28 Jan | Finsbury parkrun | 22:35 | 57.82 | 5km |
22 Jan | Fred Hughes 10 | 1:19:56 | 55.10 | 10mi |
1 Jan | Brooks Serpentine New Years Day 10K | 47:56 | 55.58 | 10km |
2011 | Result | WAVA | Distance | |
10 Dec | Ally Pally Parkrun | 24:03 | 54.29 | 5km |
4 Dec | Perivale 5 SB | 38:30 | 55.30 | 5mi |
3 Dec | Cambridge parkrun SB | 23:01 | 56.73 | 5km |
26 Nov | Finsbury parkrun | 23:08 | 56.45 | 5km |
20 Nov | Old Deer Park 10K SB | 49:40 | 53.64 | 10km |
12 Nov | Southwick Country Parkrun #11 | 23:40 | 55.17 | 5km |
5 Nov | Finsbury parkrun | 23:47 | 54.90 | 5km |
22 Oct | Finsbury parkrun | 24:16 | 53.81 | 5km |
16 Oct | Stroke Association Resolution 10k | 54:03 | 49.29 | 10km |
8 Oct | Finsbury parkrun | 25:07 | 51.99 | 5km |
27 Aug | Trent Park Handicap | 27:46 | 47.03 | 5km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2024 | 0 | 5 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 |
2024 | 105 | 86 | 60 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 251 |
2023 | 11 | 11 | 16 | 90 | 92 | 68 | 68 | 65 | 93 | 16 | 18 | 6 | 555 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0.1 |
2023 | 65 | 35 | 47 | 76 | 46 | 45 | 29 | 21 | 49 | 37 | 30 | 37 | 516 |
2023 | 0 | 0 | 0 | 0 | 0 | 103 | 366 | 434 | 233 | 222 | 28 | 0 | 1386 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 0 | 7 | 11 | 4 | 34 |
2022 | 0 | 3 | 0 | 14 | 0 | 0 | 17 | 0 | 0 | 2 | 0 | 0 | 36 |
2021 | 77 | 33 | 4 | 2 | 0 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 121 |
2021 | 90 | 75 | 4 | 15 | 0 | 10 | 0 | 3 | 8 | 7 | 0 | 11 | 224 |
2020 | 0 | 0 | 0 | 0 | 0 | 19 | 101 | 192 | 203 | 143 | 136 | 87 | 881 |
2020 | 1 | 4 | 1 | 1 | 31 | 35 | 0 | 33 | 49 | 54 | 73 | 102 | 384 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 31 | 51 | 0 | 0 | 97 |
2019 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 0 | 0 | 4 |
2019 | 6 | 0 | 4 | 0 | 10 | 3 | 0 | 9 | 2 | 0 | 3 | 0 | 37 |
2018 | 0 | 0 | 15 | 0 | 0 | 16 | 0 | 0 | 8 | 0 | 0 | 0 | 39 |
2018 | 0 | 0 | 0 | 0 | 15 | 7 | 0 | 11 | 3 | 0 | 0 | 0 | 37 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 0 | 7 |
2017 | 0 | 0 | 16 | 47 | 43 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 110 |
2017 | 0 | 0 | 0 | 0 | 16 | 74 | 0 | 0 | 0 | 0 | 0 | 0 | 91 |
2016 | 0 | 0 | 0 | 15 | 10 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 26 |
2016 | 34 | 75 | 112 | 50 | 41 | 29 | 14 | 29 | 12 | 6 | 0 | 15 | 416 |
2015 | 0 | 0 | 0 | 5 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 11 |
2015 | 70 | 82 | 130 | 72 | 73 | 25 | 18 | 8 | 3 | 38 | 55 | 90 | 664 |
2014 | 0 | 0 | 6 | 6 | 19 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 33 |
2014 | 105 | 100 | 73 | 55 | 70 | 105 | 141 | 108 | 121 | 102 | 57 | 32 | 1069 |
2013 | 0 | 3 | 0 | 5 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 11 |
2013 | 86 | 91 | 100 | 82 | 87 | 129 | 129 | 133 | 103 | 49 | 34 | 44 | 1068 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 4 | 0 | 0 | 0 | 0 | 9 |
2012 | 74 | 67 | 50 | 48 | 66 | 74 | 83 | 75 | 81 | 40 | 75 | 90 | 822 |
2012 | 0 | 0 | 0 | 0 | 0 | 27 | 46 | 35 | 37 | 17 | 9 | 0 | 172 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 50 | 62 | 74 | 73 | 67 | 336 |
Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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[With heel gels] Cautious test of the Achilles after three days’ rest. Felt okay to walk on yesterday and first thing today. Had planned to run a slow 4 miles but felt pretty good at that pace so went a bit further. Achilles still feeling fine to walk on immediately afterwards, but a bit sensitive when poked!
Split Summary === 1) 1mi - 9:37(9:37/mi) 126/140bpm [1211b/mi] 117cal 6.24/6.97mph 2) 1mi - 9:14(9:14/mi) 137/147bpm [1265b/mi] 123cal 6.5/7.78mph 3) 1mi - 9:16(9:16/mi) 144/152bpm [1334b/mi] 130cal 6.48/7.14mph 4) 1mi - 8:49(8:49/mi) 142/147bpm [1252b/mi] 121cal 6.8/7.24mph 5) 1mi - 9:07(9:07/mi) 146/152bpm [1332b/mi] 128cal 6.58/6.89mph 6) 1mi - 9:04(9:04/mi) 148/157bpm [1341b/mi] 129cal 6.62/6.93mph 7) 0.51mi - 4:33(8:58/mi) 149/157bpm [1335b/mi] 65cal 6.7/7.18mph Add a comment
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Tried a couple of heel drops on the stairs but legs were both feeling a bit too sensitive to chance anything more.
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First 3 miles felt pretty good - barely a complaint from the left Achilles. Started to ache a bit in mile 4, along with front right thigh. Thigh not great walking upstairs afterwards. Faint ache in right ankle - not sure if gel inserts might be to blame?
Split Summary === 1) 1mi - 8:40(8:40/mi) 135/149bpm [1170b/mi] 114cal 6.92/7.53mph 2) 1mi - 8:07(8:07/mi) 150/156bpm [1218b/mi] 119cal 7.39/7.39mph 3) 1mi - 8:10(8:10/mi) 154/160bpm [1258b/mi] 123cal 7.35/7.76mph 4) 1mi - 8:14(8:14/mi) 155/162bpm [1276b/mi] 123cal 7.29/7.64mph 5) 0mi - 2(14:11/mi) 149/149bpm [2113b/mi] 4.23/6.87mph Add a comment
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Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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10x heel drops. Slight ache came on higher up the back of my calf during the last couple.
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10x heel drops. Form still not feeling all that good.
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10x reps, possibly 11. Felt a bit more achievable this time.
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10x heel drops. As before, slight ache came on higher up the back of my calf during the last couple.
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Cautious road test with a short walk / pause in the middle. Didn't wear the gel inserts in case they were what caused the problem last time. Achilles not an issue. Closely monitored right thigh and wondered a few times if it might be about to start complaining, but it was fine after walking home and on the stairs, as long as it doesn't kick in later...
Split Summary === 1) 1mi - 9:13(9:13/mi) 141/159bpm [1298b/mi] 125cal 6.52/60.7mph 2) 1mi - 9:36(9:36/mi) 141/155bpm [1354b/mi] 125cal 6.25/7.72mph 3) 0.26mi - 2:18(8:59/mi) 145/149bpm [1302b/mi] 32cal 6.68/7.08mph Add a comment
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10x heel drops. Was tempted to add in a few extra but didn't and calf briefly complained after I'd stepped off the stairs.
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Gentle run with A. No niggles throughout. Faint Achilles ache after finishing.
Split Summary === 1) 1mi - 9:36(9:36/mi) 130/140bpm [1248b/mi] 117cal 6.25/7.24mph 2) 1mi - 9:32(9:32/mi) 137/143bpm [1306b/mi] 124cal 6.29/7.35mph 3) 1mi - 9:45(9:45/mi) 141/152bpm [1376b/mi] 130cal 6.15/6.85mph 4) 0.15mi - 1:21(8:51/mi) 148/150bpm [1309b/mi] 19cal 6.78/6.95mph Add a comment
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Split Summary
=== 1) 1mi - 22:33(22:33/mi) 70/81bpm [1578b/mi] 107cal 43/79rpm 2.66/4.3mph 2) 1mi - 32:13(32:13/mi) 65/79bpm [2094b/mi] 135cal 28/59rpm 1.86/3.9mph 3) 1mi - 31:41(31:41/mi) 64/83bpm [2028b/mi] 126cal 30/79rpm 1.89/3.67mph 4) 1mi - 19:47(19:47/mi) 77/89bpm [1523b/mi] 119cal 48/61rpm 3.03/3.49mph 5) 1mi - 21:27(21:27/mi) 68/86bpm [1459b/mi] 113cal 44/58rpm 2.8/3.61mph 6) 0.2mi - 3:54(19:09/mi) 73/82bpm [1398b/mi] 21cal 52/59rpm 3.13/3.44mph Add a comment
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Split Summary
=== 1) 1mi - 9:00(9:00/mi) 125/145bpm [1124b/mi] 107cal 6.67/7.12mph 2) 1mi - 9:20(9:20/mi) 140/159bpm [1308b/mi] 125cal 6.42/7.28mph 3) 1mi - 8:56(8:56/mi) 146/160bpm [1304b/mi] 124cal 6.72/7.39mph 4) 1mi - 8:56(8:56/mi) 155/165bpm [1385b/mi] 133cal 6.71/7.24mph 5) 1mi - 8:44(8:44/mi) 155/164bpm [1354b/mi] 130cal 6.87/7.28mph 6) 0mi - 1(5:43/mi) 154/154bpm [880b/mi] 10.5/6.87mph Add a comment
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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Wasn’t sure how this one was going to go, given right knee grumbled a bit when out walking yesterday. Achilles ached on and off. Wasn’t sure how thigh was bearing up a few times but it never came to anything. Ok after cool-down.
Split Summary === 1) 1mi - 8:33(8:33/mi) 137/149bpm [1172b/mi] 112cal 7.02/7.89mph 2) 1mi - 8:18(8:18/mi) 157/169bpm [1303b/mi] 126cal 7.23/7.97mph 3) 1mi - 8:15(8:15/mi) 163/172bpm [1344b/mi] 131cal 7.28/7.87mph 4) 1mi - 8:16(8:16/mi) 160/165bpm [1322b/mi] 127cal 7.26/7.87mph 5) 1mi - 7:57(7:57/mi) 163/168bpm [1295b/mi] 126cal 7.55/7.91mph 6) 1mi - 8:12(8:12/mi) 163/168bpm [1338b/mi] 130cal 7.31/7.83mph 7) 0.26mi - 2:04(8:06/mi) 165/168bpm [1337b/mi] 33cal 7.4/7.66mph Add a comment
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Run around Ally Pally in trail shoes. Achilles fine, thigh too, though latter may have been a bit borderline when walking back afterwards. Jabbing ache in my right hand side on/off too (this started up suddenly the other night).
1) 1mi - 8:37(8:37/mi) 139/156bpm [1197b/mi] 113cal 6.97/7.76mph 2) 1mi - 8:27(8:27/mi) 159/167bpm [1344b/mi] 129cal 7.1/7.68mph 3) 1mi - 8:04(8:04/mi) 161/168bpm [1300b/mi] 125cal 7.43/7.81mph 4) 1mi - 7:42(7:42/mi) 156/164bpm [1200b/mi] 114cal 7.8/8.29mph 5) 0.01mi - 3(7:54/mi) 159/160bpm [1256b/mi] 7.6/8.04mph Add a comment
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Tried to keep the pace a bit slower on this one but the route I chose seemed to speed things along a bit. Kept an eye on Achilles and thigh but no issues.
1) 1mi - 8:46(8:46/mi) 142/160bpm [1244b/mi] 117cal 6.85/7.33mph 2) 1mi - 8:48(8:48/mi) 161/164bpm [1417b/mi] 135cal 6.82/7.24mph 3) 1mi - 8:15(8:15/mi) 154/165bpm [1270b/mi] 120cal 7.27/7.56mph 4) 1mi - 8:21(8:21/mi) 154/160bpm [1285b/mi] 121cal 7.19/7.66mph 5) 1mi - 8:05(8:05/mi) 156/162bpm [1260b/mi] 119cal 7.43/7.78mph 6) 1mi - 8:17(8:17/mi) 163/170bpm [1351b/mi] 129cal 7.24/7.68mph 7) 1mi - 8:33(8:33/mi) 157/165bpm [1342b/mi] 125cal 7.02/7.78mph 8) 1mi - 8:29(8:29/mi) 159/165bpm [1348b/mi] 125cal 7.08/7.41mph 9) 1mi - 8:27(8:27/mi) 159/168bpm [1345b/mi] 124cal 7.09/8.39mph 10) 1mi - 8:55(8:55/mi) 158/163bpm [1410b/mi] 130cal 6.72/8.27mph 11) 1mi - 8:06(8:06/mi) 164/172bpm [1328b/mi] 124cal 7.41/8.08mph 12) 1mi - 8:26(8:26/mi) 161/169bpm [1357b/mi] 126cal 7.12/7.97mph 13) 1mi - 8:19(8:19/mi) 157/162bpm [1307b/mi] 120cal 7.21/7.87mph 14) 0.25mi - 2:07(8:28/mi) 159/162bpm [1346b/mi] 30cal 7.09/7.37mph Add a comment
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Had intended for this to be a slowish 4 miles, with a focus on improving cadence. Felt good though and pushed it to 10k. A few random jolts in right knee later in the day, but fine the day after.
1) 1mi - 8:43(8:43/mi) 134/151bpm [1168b/mi] 111cal 6.88/7.49mph 2) 1mi - 8:02(8:02/mi) 153/167bpm [1228b/mi] 116cal 7.47/7.83mph 3) 1mi - 8:08(8:08/mi) 158/166bpm [1286b/mi] 122cal 7.37/7.72mph 4) 1mi - 7:32(7:32/mi) 160/170bpm [1204b/mi] 114cal 7.97/8.27mph 5) 1mi - 7:52(7:52/mi) 161/169bpm [1266b/mi] 120cal 7.63/8.2mph 6) 1mi - 7:47(7:47/mi) 161/166bpm [1254b/mi] 118cal 7.71/8.18mph 7) 0.26mi - 1:54(7:26/mi) 168/171bpm [1249b/mi] 30cal 8.07/8.2mph Add a comment
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Another run where I was going to focus more on cadence over speed - ended up with my best cadence score in a long time, while maintaining a good pace and no aches or pains afterwards.
1) 1mi - 8:31(8:31/mi) 143/159bpm [1218b/mi] 115cal 7.04/7.95mph 2) 1mi - 7:56(7:56/mi) 151/158bpm [1199b/mi] 113cal 7.56/8.45mph 3) 1mi - 7:27(7:27/mi) 153/159bpm [1140b/mi] 107cal 8.05/8.58mph 4) 1mi - 7:52(7:52/mi) 160/165bpm [1260b/mi] 119cal 7.62/8.18mph 5) 0.01mi - 2(7:09/mi) 159/159bpm [1136b/mi] 8.4/7.26mph Add a comment
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Had planned a rest day with a parkrun tomorrow but felt good and decided to do another run focusing on the cadence instead. Brief complaint in right knee on downhill around 6.5 miles in, but no issues otherwise and achilles on good behaviour.
1) 1mi - 8:21(8:21/mi) 137/152bpm [1143b/mi] 108cal 7.19/7.64mph 2) 1mi - 8:17(8:17/mi) 154/162bpm [1275b/mi] 121cal 7.25/7.66mph 3) 1mi - 7:49(7:49/mi) 154/158bpm [1204b/mi] 115cal 7.67/7.97mph 4) 1mi - 8:11(8:11/mi) 156/162bpm [1277b/mi] 121cal 7.33/7.78mph 5) 1mi - 8:33(8:33/mi) 161/169bpm [1376b/mi] 131cal 7.02/7.68mph 6) 1mi - 8:48(8:48/mi) 160/166bpm [1407b/mi] 133cal 6.82/7.7mph 7) 1mi - 8:16(8:16/mi) 156/166bpm [1289b/mi] 121cal 7.26/7.93mph 8) 1mi - 7:53(7:53/mi) 155/168bpm [1221b/mi] 114cal 7.62/8.14mph 9) 0.01mi - 3(6:28/mi) 154/155bpm [996b/mi] 9.27/7.39mph Add a comment
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1) 1mi - 8:41(8:41/mi) 148/162bpm [1285b/mi] 122cal 6.91/7.66mph
2) 0.25mi - 2:08(8:31/mi) 154/162bpm [1312b/mi] 31cal 7.04/7.39mph Add a comment
Started with a focus on the cadence but with the notion of trying a fastish 10k if first mile felt right for it. Brief complaint from right knee halfway around but felt good enough to keep going. Achilles fine.
1) 1mi - 7:58(7:58/mi) 135/162bpm [1076b/mi] 98cal 7.53/8.2mph 2) 1mi - 7:42(7:42/mi) 160/164bpm [1232b/mi] 119cal 7.79/8.47mph 3) 1mi - 7:40(7:40/mi) 157/165bpm [1203b/mi] 116cal 7.83/8.16mph 4) 1mi - 7:38(7:38/mi) 160/170bpm [1222b/mi] 117cal 7.85/8.1mph 5) 1mi - 7:29(7:29/mi) 162/167bpm [1212b/mi] 116cal 8.02/8.5mph 6) 1mi - 7:42(7:42/mi) 163/168bpm [1255b/mi] 122cal 7.79/8.04mph 7) 0.25mi - 1:50(7:18/mi) 164/167bpm [1197b/mi] 29cal 8.22/8.14mph Add a comment
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