Sampson

M35 Greater London

Reindeer (47)

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Crystal Palace Fun Runners | VEGAN RUNNERS UK

Races
118
Miles
7371
Miles
4
Miles
284
Miles
648
WAVA
68.76%
Mile
6:27
5k
19:07
10k
39:45
10M
1:24:06
Half
1:43:44
Mara
3:32:25

About Me
Plant eating, punk listening, beer drinking runner. Show More...

Random Q&A	See your Q&A
How do you pick yourself up when you need to? Go outside.

Recent Blogs
T-32: Left arm Lucozade DOMS	22nd Apr
T-33: The sub-40 10k	14th Apr
T-34: A bit of this, a bit of that	7th Apr
T-35: Aiming for the ridiculous	1st Apr
T-36: Flying again	26th Mar

My parkrun
Crystal Palace parkrun

Recent Training
24th Apr	General	6.5mi	1:00:24
23rd Apr	General	7.6mi	1:02:55
22nd Apr	General	9.2mi	1:25:59
20th Apr	parkrun	6.7mi	54:32
19th Apr	General	2.8mi	22:41

Planned Races
Hackney Half Marathon	19th May
Dulwich Midsummer Relays	19th Jun
F’Laps	6th Jul
Valencia Marathon	1st Dec

12 Month Benchmarks	Run	Bike
Mile	5:56	5:21
5k	18:58	19:41
5mi	31:44	0
10k	39:34	0
10mi	1:16:44	0
Half	1:42:37	0
20mi	2:53:27	0
Mara	3:58:18	0

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1243

Recent Threads
Rundle

Buddies (5)

Followers (9)

Badges Collected	See available badges
+ 335 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2011	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1												6:27 59.66		6:27 6:27/mi	59.66
2.6mi	1												17:52 60.69		17:52 6:52/mi	60.69
5km	84					24:25 52.63	24:26 52.59	23:56 53.70		22:55 56.25	24:01 53.84	21:18 60.98	20:04 65.50	19:07 68.76	19:07 6:09/mi	68.76
10km	11	1:06:02 39.98	1:04:45 40.77	59:41 44.23			49:26 53.41	49:09 53.71				43:05 61.63	43:57 60.62	39:45 67.30	39:45 6:24/mi	67.30
10mi	3				1:24:06 52.02	1:29:08 49.08	1:27:33 49.97								1:24:06 8:25/mi	52.02
13.1mi	9				1:49:05 53.15			1:46:11 54.60	1:47:53 53.74		1:48:23 53.55	1:44:54 55.43	1:43:44 56.20	2:03:23 47.41	1:43:44 7:55/mi	56.20
26.2mi	7			4:47:00 42.35							5:23:35 37.61	3:32:25 57.39	3:59:38 51.01		3:32:25 8:06/mi	57.39
55km	1											7:13:38 39.07			7:13:38 12:41/mi	39.07
40mi	1												8:18:52 41.40		8:18:52 12:28/mi	41.40

Date	Planned Races			Distance
1 Dec	Valencia Marathon Confirmed			26.2mi
6 Jul	F’Laps			24hr
19 Jun	Dulwich Midsummer Relays			1mi
19 May	Hackney Half Marathon Confirmed			13.1mi
2024		Result	WAVA	Distance
20 Apr	Dulwich parkrun	21:45	60.43	5km
13 Apr	RunThrough Battersea Park 10k PB	39:45	67.30	10km
6 Apr	Crystal Palace parkrun	32:04	40.99	5km
30 Mar	Dulwich parkrun PB	19:07	68.76	5km
23 Mar	Dulwich parkrun	23:12	56.66	5km
9 Mar	Crystal Palace parkrun	31:30	41.73	5km
2 Mar	Crystal Palace parkrun	24:00	54.77	5km
25 Feb	Brighton Half Marathon SB	2:03:23	47.41	13.1mi
24 Feb	Dulwich parkrun	27:28	47.86	5km
17 Feb	Exeter Riverside parkrun	34:07	38.53	5km
10 Feb	Dulwich parkrun	19:35	67.12	5km
3 Feb	Brockwell parkrun, Herne Hill	34:13	38.42	5km
27 Jan	Crystal Palace parkrun	24:53	52.82	5km
20 Jan	Dulwich parkrun	32:36	40.32	5km
13 Jan	Hilly Fields parkrun	27:34	47.68	5km
6 Jan	Crystal Palace parkrun	25:07	52.33	5km
1 Jan	Peckham Rye parkrun	32:36	40.32	5km
2023		Result	WAVA	Distance
30 Dec	Warrington parkrun	32:26	40.53	5km
25 Dec	Dulwich parkrun SB	20:04	65.50	5km
23 Dec	Crystal Palace parkrun	25:19	51.92	5km
16 Dec	Beckenham Place parkrun	24:34	53.51	5km
2 Dec	Dulwich parkrun	20:15	64.91	5km
25 Nov	Crystal Palace parkrun	32:41	39.95	5km
11 Nov	Warrington Way PB	8:18:52	41.40	40mi
4 Nov	Crystal Palace parkrun	24:59	52.27	5km
28 Oct	Brockwell parkrun, Herne Hill	32:59	39.59	5km
22 Oct	RunThrough Battersea Park Marathon SB	3:59:38	51.01	26.2mi
21 Oct	Beckenham Place parkrun	32:03	40.74	5km
15 Oct	Bath Half PB	1:43:44	56.20	13.1mi
14 Oct	Bath Skyline parkrun	23:47	54.90	5km
7 Oct	Burgess parkrun	27:25	47.63	5km
7 Oct	The Doctor K Cup	26:53	48.57	5km
16 Sep	South Norwood parkrun	32:00	40.81	5km
10 Sep	Richmond RUNFEST Marathon	4:33:13	44.74	26.2mi
9 Sep	Dulwich parkrun	31:31	41.43	5km
2 Sep	Beckenham Place parkrun	32:42	39.93	5km
19 Aug	Hove Promenade parkrun	20:28	63.80	5km
12 Aug	Crystal Palace parkrun	26:53	48.57	5km
29 Jul	Crystal Palace parkrun	21:38	60.36	5km
15 Jul	Tøyen parkrun	33:02	39.53	5km
8 Jul	Crystal Palace parkrun	27:01	48.33	5km
21 Jun	Dulwich Midsummer Relays PB	6:27	59.66	1mi
10 Jun	Crystal Palace parkrun	26:28	49.34	5km
28 May	Edinburgh Marathon	4:06:17	49.63	26.2mi
17 May	Beckenham Team Relay PB	17:52	60.69	2.6mi
8 Apr	Crystal Palace parkrun	29:17	44.59	5km
25 Mar	Peckham Rye parkrun	31:35	41.34	5km
12 Mar	Brescia Art Marathon	4:14:35	48.01	26.2mi
25 Feb	Catford parkrun	24:29	53.33	5km
11 Feb	South Norwood parkrun	23:25	55.76	5km
5 Feb	Cancer Research London Winter Run 10K SB	43:57	60.62	10km
4 Feb	Crystal Palace parkrun	26:30	49.27	5km
28 Jan	Dulwich parkrun	32:14	40.51	5km
21 Jan	Beckenham Place parkrun	34:10	38.22	5km
1 Jan	Dulwich parkrun	22:45	57.40	5km
2022		Result	WAVA	Distance
10 Dec	RunThrough Battersea Park 10k	43:58	60.60	10km
20 Nov	Conwy Half Marathon SB	1:44:54	55.43	13.1mi
29 Oct	Crystal Palace parkrun SB	21:18	60.97	5km
15 Oct	Crystal Palace parkrun	22:22	58.07	5km
8 Oct	London Ultra 55 PB	7:13:38	39.07	55km
8 Oct	The Doctor K Cup	29:52	43.49	5km
11 Sep	Richmond RUNFEST Half Marathon Postponed due to Queen's death :-(		0.00	13.1mi
16 Jul	Dreiländergarten parkrun	35:09	36.95	5km
9 Jul	Tøyen parkrun	23:23	55.54	5km
25 Jun	Walmer and Deal Seafront parkrun	35:39	36.43	5km
18 Jun	Crystal Palace parkrun	21:58	59.12	5km
21 May	Anacostia parkrun	23:40	54.88	5km
23 Apr	Amsterdamse Bos parkrun	32:13	40.31	5km
16 Apr	Crystal Palace parkrun	21:40	59.94	5km
3 Apr	Manchester Marathon PB	3:32:25	57.39	26.2mi
27 Feb	The London 10k Winter Warmer Run SB	43:05	61.63	10km
13 Feb	Cancer Research London Winter Run 10K	43:39	60.83	10km
2021		Result	WAVA	Distance
21 Nov	Conwy Half Marathon SB	1:48:23	53.55	13.1mi
13 Nov	Crystal Palace parkrun	28:04	46.07	5km
2 Oct	The Doctor K Cup	27:03	47.81	5km
18 Sep	The Fox 42k SB	5:23:35	37.61	26.2mi
28 Aug	Crystal Palace parkrun SB	24:01	53.84	5km
24 Jul	Beckenham Place parkrun	24:49	52.11	5km
30 Apr	Hugletts Half Marathon	1:59:44	48.48	13.1mi
28 Mar	Fetch Virtual Weekend Half Marathon	2:02:54	47.23	13.1mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup SB	22:55	56.25	5km
14 Mar	Crystal Palace parkrun	25:15	51.05	5km
25 Jan	Crystal Palace parkrun	26:48	48.10	5km
2019		Result	WAVA	Distance
3 Mar	Warwick Half Marathon SB	1:47:53	53.74	13.1mi
2018		Result	WAVA	Distance
7 Oct	Petts Wood 10k SB	49:09	53.71	10km
4 Aug	Crystal Palace parkrun SB	23:56	53.70	5km
25 Mar	London Landmarks Half Marathon SB	1:46:11	54.60	13.1mi
2017		Result	WAVA	Distance
14 Oct	Crystal Palace parkrun	24:31	52.41	5km
23 Sep	Crystal Palace parkrun	25:02	51.33	5km
2 Sep	Crystal Palace parkrun SB	24:26	52.59	5km
1 Jul	Crystal Palace parkrun	25:24	50.59	5km
13 May	Crystal Palace parkrun	25:17	50.82	5km
6 May	Peckham 10k SB	49:26	53.41	10km
25 Mar	Crystal Palace parkrun	24:33	52.34	5km
25 Feb	Lee Valley VeloPark 10k	50:22	52.42	10km
22 Jan	Denbies 10 SB	1:27:33	49.97	10mi
14 Jan	Crystal Palace parkrun	25:04	51.26	5km
2016		Result	WAVA	Distance
26 Nov	Crystal Palace parkrun	25:02	51.33	5km
19 Nov	Crystal Palace parkrun	24:59	51.43	5km
15 Oct	Crystal Palace parkrun	25:27	50.49	5km
8 Oct	Crystal Palace parkrun	25:36	50.20	5km
17 Sep	Crystal Palace parkrun	26:23	48.70	5km
27 Aug	Crystal Palace parkrun	26:02	49.36	5km
23 Jul	Crystal Palace parkrun	26:00	49.42	5km
9 Jul	Crystal Palace parkrun	26:07	49.20	5km
2 Jul	Crystal Palace parkrun	26:04	49.30	5km
18 Jun	Crystal Palace parkrun	25:23	50.62	5km
21 May	Crystal Palace parkrun	25:13	50.96	5km
14 May	Crystal Palace parkrun	25:23	50.62	5km
30 Apr	Crystal Palace parkrun SB	24:25	52.63	5km
24 Apr	Angmering Bluebell Trail 10M SB	1:29:08	49.08	10mi
23 Apr	Crystal Palace parkrun	24:35	52.27	5km
16 Apr	Peckham Rye parkrun	25:10	51.06	5km
2015		Result	WAVA	Distance
6 Dec	Mince Pie Ten Mile, Peacehaven, East Sussex PB	1:24:06	52.02	10mi
22 Mar	Wilmslow Half Marathon SB	1:49:05	53.15	13.1mi
2014		Result	WAVA	Distance
31 Aug	Run Through Hyde Park 5 & 10 km SB	59:41	44.23	10km
6 Apr	Brighton Marathon SB	4:47:00	42.35	26.2mi
2013		Result	WAVA	Distance
15 Sep	Firle 10k SB	1:04:45	40.77	10km
2011		Result	WAVA	Distance
15 May	Great Manchester Run SB	1:06:02	39.98	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	152	152	125	116	0	0	0	0	0	0	0	0	544
2023	0	0	0	2	10	0	37	0	4	0	0	0	53
2023	0	0	0	0	0.2	0	0	0	0.1	0	0	0	0.3
2023	77	71	71	71	93	94	77	128	78	130	89	126	1105
2023	0	0	0	0	24	0	19	0	0	0	0	0	42
2022	9	10	0	22	0	0	3	6	0	0	0	0	49
2022	0	0	0	0	0	0	2.7	0	0	0	0	0	2.7
2022	146	195	188	117	70	83	59	66	71	97	87	68	1247
2022	0	0	0	0	33	0	23	0	0	0	0	0	55
2021	11	8	5	22	23	7	15	17	0	4	3	4	118
2021	0	0	0	0	0	0	0	0	0	0.9	0	0	0.9
2021	131	96	134	104	89	97	97	95	95	128	114	100	1280
2020	0	0	12	59	43	32	25	45	2	16	40	35	309
2020	12	25	39	50	80	103	114	104	118	90	98	100	931
2020	0	0	0	0	0	6	0	0	0	0	0	0	6
2019	0	0	0	0	6	0	0	0	0	0	0	0	6
2019	31	34	40	34	34	27	7	20	33	34	19	13	325
2018	0	0	0	3	0	0	2	9	0	0	0	0	13
2018	43	27	34	22	54	42	51	51	34	27	14	17	417
2018	0	0	0	0	12	0	0	0	0	0	0	0	12
2017	9	2	8	16	8	9	12	5	22	5	3	0	98
2017	63	53	43	32	26	9	22	21	22	39	62	33	425
2016	17	24	16	41	10	12	26	29	58	40	47	34	353
2015	22	31	36	16	0	11	27	28	17	12	29	26	257
2014	51	76	70	9	5	10	29	0	24	20	18	4	316
2013	0	0	0	0	0	29	31	24	32	9	20	23	169
2012	7	10	7	0	20	7	26	13	39	13	26	0	168

Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3
3.5mi, 30:42 Run - General Horrid weather!! 🎧 Square Tugs - Hits Alive 1) 1km - 5:29(5:29/km) 155/169bpm [849b/km] 72cal 344/520W 2) 1km - 5:26(5:26/km) 154/166bpm [837b/km] 70cal 305/418W 3) 1km - 5:31(5:31/km) 146/152bpm [807b/km] 67cal 266/345W 4) 1km - 5:39(5:39/km) 150/156bpm [848b/km] 71cal 303/398W 5) 1km - 5:16(5:16/km) 157/164bpm [826b/km] 70cal 293/366W 6) 0.6km - 3:21(5:32/km) 159/163bpm [880b/km] 43cal 308/390W Add a comment	6.9mi, 1:16:27 Run - General Gentle run with Rosie 1) 1km - 6:40(6:40/km) 111/118bpm [739b/km] 61cal 249/303W 2) 1km - 6:29(6:29/km) 117/127bpm [759b/km] 60cal 232/253W 3) 1km - 6:41(6:41/km) 124/131bpm [829b/km] 64cal 232/257W 4) 1km - 6:15(6:15/km) 134/145bpm [837b/km] 63cal 238/337W 5) 1km - 6:28(6:28/km) 134/149bpm [866b/km] 63cal 216/358W 6) 1km - 6:31(6:31/km) 138/150bpm [900b/km] 68cal 221/354W 7) 1km - 6:54(6:54/km) 137/149bpm [944b/km] 70cal 233/399W 8) 1km - 6:54(6:54/km) 138/151bpm [952b/km] 70cal 235/355W 9) 1km - 7:09(7:09/km) 136/151bpm [973b/km] 71cal 247/397W 10) 1km - 8:12(8:12/km) 128/141bpm [1049b/km] 66cal 210/360W 11) 1km - 7:58(7:58/km) 133/144bpm [1059b/km] 71cal 226/361W 12) 0.04km - 17(7:34/km) 135/137bpm [1021b/km] 2cal 280/353W Add a comment	7.3mi, 1:02:04 Run - parkrun Dulwich Parkrun PB effort ⏱19:07⏱ What a day for Garmin to go down! The plan: head out at 3:45/k and see how long I could hold on. The result: all except k4. Psychological much?! 1) 1km - 5:48(5:48/km) 147/163bpm [853b/km] 70cal 290/402W 2) 1km - 6:16(6:16/km) 155/168bpm [972b/km] 76cal 259/344W 3) 1km - 5:37(5:37/km) 150/181bpm [842b/km] 68cal 253/505W 4) 0.59km - 4:36(7:47/km) 160/186bpm [1247b/km] 53cal 184/510W {begin Parkrun} 5) 1km - 3:43(3:43/km) 181/198bpm [671b/km] 57cal 423/579W 6) 1km - 3:45(3:45/km) 198/201bpm [743b/km] 66cal 415/477W 7) 1km - 3:45(3:45/km) 200/203bpm [751b/km] 65cal 407/468W 8) 1km - 4:02(4:02/km) 200/202bpm [806b/km] 69cal 392/450W 9) 1km - 3:47(3:47/km) 202/204bpm [765b/km] 67cal 411/497W 10) 0.04km - 7(3:16/km) 203/203bpm [662b/km] 2cal 468/502W {end Parkrun} 11) 1km - 6:26(6:26/km) 167/204bpm [1075b/km] 78cal 251/538W 12) 1km - 7:13(7:13/km) 170/179bpm [1227b/km] 85cal 275/385W 13) 1km - 6:07(6:07/km) 147/164bpm [900b/km] 64cal 262/425W 14) 0.14km - 51(6:15/km) 150/154bpm [938b/km] 8cal 273/346W Add a comment	5.5mi, 57:19 Run - General Easy Easter run, in which I forgot to restart my watch. 1) 1km - 6:53(6:53/km) 124/137bpm [854b/km] 63cal 231/331W 2) 1km - 6:41(6:41/km) 128/141bpm [856b/km] 65cal 243/302W 3) 1km - 6:43(6:43/km) 124/135bpm [832b/km] 60cal 236/311W 4) 1km - 6:49(6:49/km) 126/137bpm [859b/km] 64cal 250/317W 5) 1km - 7:01(7:01/km) 130/148bpm [913b/km] 66cal 259/329W 6) 1km - 7:04(7:04/km) 132/149bpm [932b/km] 66cal 220/366W 7) 1km - 5:29(5:29/km) 143/150bpm [785b/km] 63cal 280/358W 8) 1km - 5:46(5:46/km) 150/160bpm [865b/km] 69cal 296/356W 9) 0.88km - 4:53(5:34/km) 151/159bpm [839b/km] 59cal 310/379W Add a comment	3.8mi, 32:52 Run - General Easy + strides Spring sunshine, spring rain, spring goslings! 🎧 NØ MAN - Glitter and Spit 1) 1km - 5:51(5:51/km) 138/162bpm [808b/km] 66cal 320/410W 2) 1km - 5:57(5:57/km) 147/158bpm [874b/km] 72cal 319/525W 3) 1km - 4:55(4:55/km) 150/174bpm [736b/km] 60cal 281/470W 4) 1km - 4:57(4:57/km) 155/172bpm [768b/km] 63cal 316/525W 5) 1km - 5:20(5:20/km) 151/169bpm [804b/km] 62cal 279/486W 6) 1km - 5:29(5:29/km) 160/173bpm [877b/km] 68cal 313/602W 7) 0.08km - 24(4:58/km) 169/172bpm [841b/km] 5cal 301/345W Add a comment	8.9mi, 1:13:48 Run - Intervals Threshold + strides 3x3k, trying to go by feel. Horrid weather! 🎧 Custody - 3 1) 1km - 5:09(5:09/km) 136/146bpm [701b/km] 59cal 314/361W 2) 1km - 5:25(5:25/km) 141/154bpm [763b/km] 62cal 272/321W 3) 0.15km - 45(4:51/km) 141/148bpm [683b/km] 9cal 286/357W 4) 1km - 4:25(4:25/km) 170/180bpm [751b/km] 63cal 350/397W 5) 1km - 4:30(4:30/km) 174/180bpm [783b/km] 64cal 367/414W 6) 1km - 4:17(4:16/km) 178/181bpm [761b/km] 62cal 361/433W 7) 0.1km - 1:30(15:31/km) 154/177bpm [2389b/km] 15cal 53/357W 8) 1km - 4:20(4:20/km) 174/185bpm [755b/km] 63cal 396/450W 9) 1km - 4:18(4:18/km) 180/186bpm [774b/km] 63cal 349/424W 10) 1km - 4:32(4:32/km) 185/188bpm [840b/km] 67cal 380/437W 11) 0.13km - 1:30(11:14/km) 158/184bpm [1775b/km] 13cal 75/364W 12) 1km - 4:24(4:24/km) 173/189bpm [762b/km] 63cal 347/425W 13) 1km - 4:34(4:34/km) 182/185bpm [831b/km] 66cal 361/421W 14) 1km - 4:26(4:26/km) 183/190bpm [812b/km] 65cal 362/412W 15) 0.13km - 1:30(11:35/km) 159/187bpm [1841b/km] 12cal 84/391W 16) 0.14km - 30(3:40/km) 143/158bpm [524b/km] 6cal 380/538W 17) 0.08km - 30(6:00/km) 162/166bpm [972b/km] 7cal 306/419W 18) 0.13km - 30(3:51/km) 170/177bpm [654b/km] 7cal 359/434W 19) 0.08km - 30(5:57/km) 178/182bpm [1059b/km] 7cal 286/396W 20) 0.13km - 30(3:54/km) 179/181bpm [697b/km] 7cal 366/456W 21) 0.08km - 30(6:14/km) 181/183bpm [1128b/km] 7cal 303/390W 22) 0.13km - 30(3:54/km) 171/172bpm [666b/km] 7cal 341/472W 23) 0.08km - 30(6:25/km) 175/178bpm [1124b/km] 7cal 325/386W 24) 1km - 6:27(6:27/km) 159/174bpm [1027b/km] 72cal 259/301W 25) 0.88km - 7:45(8:47/km) 147/166bpm [1292b/km] 70cal 189/387W Add a comment 0mi, 13:33 Cross - Yoga Add a comment	0mi, 10:40 Cross - Yoga Add a comment
Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10
6.4mi, 57:53 Run - Commute 1) 1km - 5:47(5:47/km) 147/165bpm [850b/km] 70cal 311/424W 2) 1km - 6:21(6:21/km) 152/163bpm [966b/km] 76cal 259/348W 3) 1km - 5:21(5:21/km) 153/162bpm [819b/km] 66cal 277/340W 4) 1km - 5:27(5:27/km) 152/161bpm [829b/km] 66cal 275/339W 5) 1km - 5:13(5:13/km) 158/164bpm [824b/km] 67cal 283/326W 6) 1km - 5:16(5:16/km) 157/162bpm [827b/km] 66cal 280/333W 7) 1km - 5:55(5:55/km) 156/164bpm [923b/km] 72cal 258/348W 8) 1km - 5:30(5:30/km) 159/165bpm [874b/km] 69cal 286/367W 9) 1km - 5:30(5:30/km) 162/170bpm [890b/km] 71cal 297/351W 10) 1km - 6:19(6:19/km) 160/167bpm [1010b/km] 78cal 239/355W 11) 0.34km - 1:15(3:39/km) 165/168bpm [601b/km] 16cal 301/369W Add a comment	6.9mi, 1:02:51 Run - Intervals Speed ladder 2k@4:00, 2x1k@3:50, 2x500m@3:45 That felt tough! 🎧 Bob Vylan - Humble As The Sun 1) 1km - 5:44(5:44/km) 136/170bpm [781b/km] 64cal 296/390W 2) 1km - 5:58(5:58/km) 150/170bpm [895b/km] 70cal 287/377W 3) 0.3km - 2:20(7:44/km) 133/143bpm [1028b/km] 21cal 162/327W 4) 1km - 4:00(4:00/km) 120/135bpm [479b/km] 33cal 379/445W 5) 1km - 4:04(4:04/km) 148/191bpm [603b/km] 48cal 397/465W 6) 0.22km - 3:00(13:49/km) 144/188bpm [1989b/km] 24cal 61/424W 7) 1km - 3:51(3:51/km) 176/189bpm [679b/km] 58cal 423/522W 8) 0.23km - 3:00(13:11/km) 145/188bpm [1913b/km] 23cal 69/397W 9) 1km - 3:51(3:51/km) 178/192bpm [685b/km] 59cal 407/487W 10) 0.18km - 2:18(12:56/km) 151/193bpm [1953b/km] 19cal 53/444W 11) 0.5km - 1:51(3:43/km) 169/181bpm [628b/km] 29cal 347/545W 12) 0.18km - 2:15(12:12/km) 149/186bpm [1818b/km] 18cal 91/384W 13) 0.5km - 1:52(3:45/km) 166/180bpm [622b/km] 29cal 421/549W 14) 1km - 6:58(6:58/km) 158/183bpm [1101b/km] 80cal 251/398W 15) 1km - 6:38(6:38/km) 154/172bpm [1021b/km] 71cal 275/371W 16) 0.91km - 5:10(5:41/km) 152/161bpm [863b/km] 58cal 308/397W Add a comment	3.2mi, 32:01 Run - parkrun 1) 1km - 7:04(7:04/km) 126/136bpm [891b/km] 69cal 259/343W 2) 1km - 5:53(5:53/km) 135/141bpm [795b/km] 66cal 276/346W 3) 1km - 6:06(6:06/km) 137/140bpm [836b/km] 65cal 258/315W 4) 1km - 6:54(6:54/km) 138/142bpm [951b/km] 71cal 262/366W 5) 1km - 5:35(5:35/km) 137/142bpm [765b/km] 59cal 289/363W 6) 0.08km - 29(5:40/km) 140/140bpm [794b/km] 5cal 264/307W Add a comment	13.3mi, 2:36:15 Run - Long Run Big trip north A long way to go for lunch 🎧 Strung Out - Dead Rebellion 1) 1km - 7:07(7:07/km) 121/135bpm [861b/km] 66cal 246/355W 2) 1km - 7:43(7:43/km) 129/148bpm [995b/km] 69cal 207/318W 3) 1km - 6:42(6:42/km) 123/131bpm [824b/km] 62cal 232/321W 4) 1km - 6:34(6:34/km) 121/128bpm [794b/km] 58cal 232/298W 5) 1km - 6:36(6:36/km) 124/129bpm [819b/km] 62cal 233/332W 6) 1km - 6:34(6:34/km) 124/133bpm [813b/km] 61cal 230/338W 7) 1km - 6:41(6:41/km) 122/130bpm [816b/km] 61cal 234/352W 8) 1km - 6:28(6:28/km) 129/137bpm [834b/km] 64cal 262/340W 9) 1km - 7:46(7:46/km) 122/138bpm [947b/km] 65cal 186/367W 10) 1km - 6:46(6:46/km) 123/129bpm [833b/km] 63cal 245/338W 11) 1km - 7:00(7:00/km) 125/130bpm [875b/km] 65cal 234/389W 12) 1km - 7:43(7:43/km) 128/134bpm [987b/km] 69cal 222/495W 13) 1km - 8:32(8:32/km) 126/141bpm [1075b/km] 68cal 187/343W 14) 1km - 7:08(7:08/km) 132/144bpm [942b/km] 68cal 220/328W 15) 1km - 7:10(7:10/km) 127/135bpm [911b/km] 65cal 231/307W 16) 1km - 7:50(7:50/km) 129/139bpm [1010b/km] 68cal 220/331W 17) 1km - 7:10(7:10/km) 129/135bpm [924b/km] 67cal 225/309W 18) 1km - 7:16(7:16/km) 130/136bpm [945b/km] 64cal 222/312W 19) 1km - 9:26(9:26/km) 121/136bpm [1141b/km] 64cal 159/290W 20) 1km - 7:47(7:47/km) 132/138bpm [1027b/km] 64cal 221/295W 21) 1km - 7:40(7:40/km) 134/141bpm [1028b/km] 65cal 218/340W 22) 0.37km - 2:36(7:04/km) 138/143bpm [974b/km] 25cal 235/297W Add a comment	2.9mi, 29:15 Run - General Recovery run Creaky after yesterday's long run 🎧 Planet On A Chain - Culture of Death 1) 1km - 6:13(6:13/km) 135/152bpm [840b/km] 68cal 296/359W 2) 1km - 6:39(6:39/km) 139/146bpm [923b/km] 70cal 272/359W 3) 1km - 6:05(6:05/km) 132/137bpm [803b/km] 62cal 251/277W 4) 1km - 6:15(6:15/km) 132/146bpm [826b/km] 62cal 250/305W 5) 0.69km - 4:03(5:50/km) 142/149bpm [829b/km] 45cal 269/339W Add a comment	7.5mi, 1:03:08 Run - Intervals Threshold 3k, 2k, 1k, 1k, strides 1) 1km - 5:39(5:39/km) 138/151bpm [779b/km] 65cal 327/448W 2) 1km - 6:04(6:04/km) 144/153bpm [873b/km] 66cal 285/369W 3) 0.07km - 21(4:50/km) 142/144bpm [686b/km] 4cal 294/310W 4) 1km - 4:19(4:19/km) 163/174bpm [703b/km] 59cal 371/448W 5) 1km - 4:19(4:19/km) 176/184bpm [758b/km] 62cal 366/442W 6) 1km - 4:17(4:17/km) 184/187bpm [789b/km] 64cal 387/450W 7) 0.11km - 1:30(13:17/km) 148/182bpm [1966b/km] 12cal 73/374W 8) 1km - 4:14(4:14/km) 173/183bpm [731b/km] 62cal 366/497W 9) 1km - 4:15(4:15/km) 180/186bpm [766b/km] 62cal 392/535W 10) 0.09km - 1:15(13:20/km) 162/180bpm [2161b/km] 14cal 83/382W 11) 1km - 4:07(4:07/km) 177/190bpm [728b/km] 61cal 399/473W 12) 0.08km - 1:00(12:13/km) 167/183bpm [2041b/km] 11cal 129/459W 13) 1km - 4:08(4:08/km) 177/189bpm [733b/km] 60cal 372/473W 14) 0.09km - 1:00(10:45/km) 169/187bpm [1818b/km] 12cal 97/400W 15) 0.13km - 30(3:48/km) 149/158bpm [566b/km] 6cal 418/524W 16) 0.07km - 30(6:46/km) 170/175bpm [1149b/km] 6cal 281/440W 17) 0.13km - 30(3:51/km) 174/178bpm [669b/km] 7cal 404/525W 18) 0.07km - 30(7:15/km) 181/185bpm [1313b/km] 7cal 307/477W 19) 0.13km - 30(3:51/km) 178/181bpm [685b/km] 7cal 453/601W 20) 0.06km - 30(8:37/km) 179/185bpm [1542b/km] 7cal 288/557W 21) 0.12km - 30(4:15/km) 181/188bpm [771b/km] 7cal 442/570W 22) 0.06km - 30(8:05/km) 185/188bpm [1496b/km] 7cal 280/490W 23) 0.12km - 30(4:02/km) 181/185bpm [730b/km] 7cal 367/628W 24) 0.03km - 30(14:55/km) 184/188bpm [2744b/km] 7cal 186/353W 25) 1km - 7:18(7:18/km) 145/181bpm [1058b/km] 72cal 218/291W 26) 0.72km - 4:24(6:08/km) 145/155bpm [890b/km] 50cal 283/380W Add a comment 0mi, 18:09 Cross - Yoga Add a comment	0mi, 13:15 Cross - Yoga Add a comment
Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
3.7mi, 37:24 Run - General Easy + hill strides 1) 1km - 6:59(6:59/km) 130/146bpm [907b/km] 68cal 251/318W 2) 1km - 7:18(7:18/km) 136/145bpm [994b/km] 72cal 254/301W 3) 1km - 6:58(6:58/km) 132/140bpm [920b/km] 64cal 228/260W 4) 1km - 5:59(5:59/km) 146/171bpm [875b/km] 66cal 272/595W 5) 1km - 5:21(5:21/km) 151/171bpm [807b/km] 63cal 292/556W 6) 0.87km - 4:48(5:32/km) 154/167bpm [853b/km] 56cal 283/591W Add a comment	4.7mi, 42:08 Run - General Pre-race easy! 🎧 Aerial Salad - R.O.I 1) 1km - 6:02(6:02/km) 137/165bpm [825b/km] 68cal 283/430W 2) 1km - 5:28(5:28/km) 153/165bpm [837b/km] 69cal 328/456W 3) 1km - 5:26(5:26/km) 154/164bpm [838b/km] 70cal 312/487W 4) 1km - 5:20(5:20/km) 155/158bpm [827b/km] 68cal 296/350W 5) 1km - 6:06(6:06/km) 158/165bpm [964b/km] 76cal 332/510W 6) 1km - 5:52(5:52/km) 157/164bpm [920b/km] 70cal 293/438W 7) 1km - 5:15(5:15/km) 152/163bpm [798b/km] 61cal 279/400W 8) 0.5km - 2:38(5:15/km) 153/160bpm [802b/km] 30cal 316/495W Add a comment	6.3mi, 39:59 Run - Race Battersea Park 10k. Massive PB at 39:45!! 1) 0.01km - 8(9:53/km) 128/131bpm [1265b/km] 1cal 2) 1km - 3:59(3:59/km) 173/184bpm [688b/km] 57cal 467/647W 3) 1km - 4:01(4:01/km) 187/190bpm [750b/km] 62cal 379/449W 4) 1km - 3:58(3:58/km) 192/195bpm [760b/km] 63cal 408/463W 5) 1km - 3:57(3:57/km) 193/197bpm [761b/km] 63cal 393/435W 6) 1km - 4:01(4:01/km) 192/194bpm [772b/km] 64cal 387/415W 7) 1km - 4:01(4:01/km) 192/195bpm [770b/km] 64cal 423/507W 8) 1km - 4:00(4:00/km) 194/197bpm [775b/km] 65cal 375/395W 9) 1km - 4:00(4:00/km) 194/196bpm [775b/km] 65cal 422/482W 10) 1km - 3:57(3:57/km) 196/199bpm [775b/km] 65cal 401/456W 11) 1km - 3:43(3:43/km) 200/204bpm [744b/km] 64cal 433/516W 12) 0.07km - 16(4:05/km) 201/202bpm [820b/km] 5cal 509/558W 13th Apr 2024, 11:17am Velociraptor wrote: Superb :) 13th Apr 2024, 2:27pm Sampson wrote: Thanks, V-rap! Add a comment	-	4.4mi, 39:51 Run - General Feeling surprisingly fresh! 🎧 The Business - Unpubbed (Acoustic) 1) 1km - 5:23(5:23/km) 145/159bpm [780b/km] 66cal 335/451W 2) 1km - 5:57(5:57/km) 145/155bpm [863b/km] 70cal 309/413W 3) 1km - 5:36(5:36/km) 155/165bpm [869b/km] 70cal 315/420W 4) 1km - 5:32(5:32/km) 157/165bpm [868b/km] 69cal 291/352W 5) 1km - 6:10(6:10/km) 154/162bpm [948b/km] 73cal 310/425W 6) 1km - 5:44(5:44/km) 153/163bpm [876b/km] 68cal 288/382W 7) 1km - 5:19(5:19/km) 148/163bpm [788b/km] 59cal 274/365W 8) 0.04km - 10(4:49/km) 147/147bpm [708b/km] 2cal 296/306W Add a comment	3.2mi, 33:00 Run - General Easy + strides 1) 1km - 7:17(7:17/km) 128/141bpm [933b/km] 69cal 251/350W 2) 1km - 7:14(7:14/km) 145/165bpm [1048b/km] 78cal 285/712W 3) 1km - 6:33(6:33/km) 138/156bpm [903b/km] 66cal 242/525W 4) 1km - 5:55(5:55/km) 138/169bpm [817b/km] 62cal 258/523W 5) 1km - 5:20(5:20/km) 148/164bpm [790b/km] 62cal 268/485W 6) 0.12km - 41(5:27/km) 141/144bpm [768b/km] 7cal 259/290W Add a comment	2.8mi, 23:50 Run - General 1) 1km - 5:33(5:33/km) 142/152bpm [788b/km] 66cal 317/463W 2) 1km - 6:09(6:09/km) 153/161bpm [942b/km] 78cal 308/384W 3) 1km - 5:03(5:03/km) 159/166bpm [802b/km] 68cal 321/384W 4) 1km - 4:34(4:34/km) 154/161bpm [704b/km] 58cal 287/334W 5) 0.51km - 2:31(4:56/km) 160/169bpm [788b/km] 34cal 319/395W Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
5.4mi, 57:54 Run - General Rosie's pyramid intervals 1) 1km - 6:47(6:47/km) 126/138bpm [855b/km] 65cal 250/489W 2) 1km - 6:43(6:43/km) 134/143bpm [900b/km] 68cal 233/255W 3) 0.44km - 3:38(8:21/km) 128/148bpm [1069b/km] 30cal 175/373W 4) 0.48km - 3:07(6:25/km) 138/151bpm [886b/km] 32cal 217/323W 5) 0.72km - 4:47(6:38/km) 132/142bpm [875b/km] 44cal 219/330W 6) 0.93km - 6:04(6:33/km) 136/147bpm [891b/km] 61cal 237/327W 7) 1km - 5:43(5:43/km) 139/150bpm [795b/km] 62cal 271/327W 8) 0.1km - 1:26(14:32/km) 119/138bpm [1730b/km] 7cal 65/278W 9) 0.88km - 5:32(6:15/km) 139/151bpm [869b/km] 58cal 260/327W 10) 0.68km - 4:20(6:22/km) 134/143bpm [854b/km] 42cal 233/312W 11) 0.48km - 3:09(6:32/km) 138/150bpm [902b/km] 31cal 227/329W 12) 0.99km - 6:37(6:42/km) 132/152bpm [884b/km] 65cal 238/348W Add a comment	2.8mi, 22:41 Run - General 1) 1km - 5:09(5:09/km) 135/170bpm [696b/km] 60cal 343/526W 2) 1km - 5:24(5:24/km) 151/162bpm [816b/km] 68cal 294/403W 3) 0.09km - 26(4:53/km) 155/157bpm [757b/km] 6cal 305/337W 4) 0.25km - 1:00(3:56/km) 156/171bpm [613b/km] 14cal 424/461W 5) 0.14km - 1:00(7:19/km) 167/172bpm [1222b/km] 13cal 344/443W 6) 0.26km - 1:00(3:54/km) 167/174bpm [652b/km] 14cal 357/462W 7) 0.16km - 1:00(6:24/km) 160/174bpm [1023b/km] 13cal 285/337W 8) 0.25km - 1:00(3:59/km) 155/166bpm [617b/km] 13cal 349/453W 9) 0.16km - 59(6:21/km) 163/166bpm [1035b/km] 13cal 304/462W 10) 0.23km - 1:00(4:26/km) 163/170bpm [722b/km] 14cal 410/501W 11) 0.2km - 1:30(7:18/km) 161/178bpm [1177b/km] 17cal 242/436W 12) 0.27km - 1:00(3:43/km) 158/172bpm [589b/km] 14cal 359/403W 13) 0.16km - 1:01(6:11/km) 158/172bpm [977b/km] 12cal 227/355W 14) 0.26km - 1:00(3:50/km) 154/166bpm [589b/km] 13cal 360/499W 15) 0.04km - 12(5:17/km) 166/168bpm [877b/km] 3cal 292/371W Add a comment	6.7mi, 54:32 Run - parkrun Tempo Parkrun sandwich Dulwich Park becoming my second home... 🎧 NOFX - Half Album 1) 1km - 5:51(5:51/km) 143/164bpm [835b/km] 68cal 310/394W 2) 1km - 6:37(6:37/km) 149/162bpm [986b/km] 74cal 279/354W 3) 1km - 5:20(5:20/km) 146/154bpm [779b/km] 63cal 277/309W 4) 1km - 5:29(5:29/km) 152/161bpm [834b/km] 67cal 292/327W 5) 0.18km - 1:25(7:57/km) 140/158bpm [1113b/km] 13cal 196/343W 6) 1km - 4:10(4:10/km) 171/179bpm [714b/km] 61cal 397/494W 7) 1km - 4:12(4:12/km) 177/184bpm [744b/km] 62cal 358/404W 8) 1km - 4:11(4:11/km) 179/185bpm [747b/km] 62cal 385/502W 9) 1km - 4:12(4:12/km) 183/189bpm [768b/km] 63cal 381/487W 10) 1km - 4:13(4:13/km) 180/189bpm [759b/km] 63cal 368/431W 11) 0.03km - 9(4:25/km) 184/185bpm [812b/km] 2cal 408/418W 12) 0.68km - 3:32(5:10/km) 159/184bpm [822b/km] 46cal 327/441W 13) 0.94km - 5:11(5:32/km) 153/163bpm [847b/km] 59cal 272/392W Add a comment	-	9.2mi, 1:25:59 Run - General 1) 1km - 5:40(5:40/km) 137/149bpm [777b/km] 66cal 309/471W 2) 1km - 5:56(5:56/km) 143/156bpm [849b/km] 69cal 307/436W 3) 1km - 6:30(6:30/km) 148/160bpm [963b/km] 75cal 296/416W 4) 1km - 5:47(5:47/km) 141/152bpm [816b/km] 64cal 279/347W 5) 1km - 5:28(5:28/km) 145/154bpm [794b/km] 62cal 276/323W 6) 1km - 5:46(5:46/km) 151/162bpm [871b/km] 68cal 311/419W 7) 1km - 6:02(6:02/km) 139/148bpm [838b/km] 65cal 257/327W 8) 1km - 5:39(5:39/km) 146/152bpm [826b/km] 63cal 283/350W 9) 1km - 5:34(5:34/km) 145/153bpm [806b/km] 64cal 284/306W 10) 1km - 5:48(5:48/km) 153/159bpm [888b/km] 70cal 309/342W 11) 1km - 5:46(5:46/km) 154/161bpm [889b/km] 69cal 303/356W 12) 1km - 7:08(7:08/km) 155/175bpm [1105b/km] 81cal 265/440W 13) 1km - 5:29(5:29/km) 153/159bpm [840b/km] 68cal 303/362W 14) 1km - 5:11(5:11/km) 152/161bpm [789b/km] 64cal 287/427W 15) 0.77km - 4:13(5:27/km) 156/171bpm [850b/km] 50cal 263/481W Add a comment	7.6mi, 1:02:55 Run - General 1) 1km - 5:46(5:46/km) 131/148bpm [756b/km] 63cal 355/541W 2) 0.95km - 5:47(6:07/km) 147/159bpm [899b/km] 66cal 308/400W 3) 1km - 4:08(4:08/km) 164/172bpm [678b/km] 57cal 351/428W 4) 1km - 4:23(4:23/km) 173/182bpm [759b/km] 63cal 360/423W 5) 1km - 4:26(4:26/km) 176/182bpm [780b/km] 64cal 344/376W 6) 0.11km - 1:30(13:39/km) 148/174bpm [2019b/km] 13cal 67/329W 7) 1km - 4:33(4:33/km) 169/178bpm [769b/km] 64cal 355/460W 8) 1km - 4:37(4:37/km) 171/178bpm [789b/km] 66cal 337/374W 9) 1km - 4:45(4:45/km) 174/179bpm [826b/km] 68cal 333/430W 10) 0.11km - 1:30(13:12/km) 147/168bpm [1941b/km] 11cal 70/281W 11) 1km - 4:45(4:45/km) 167/175bpm [793b/km] 66cal 344/435W 12) 1km - 4:57(4:57/km) 175/183bpm [866b/km] 71cal 347/410W 13) 1km - 5:42(5:42/km) 175/182bpm [997b/km] 78cal 298/419W 14) 0.13km - 1:30(11:58/km) 144/168bpm [1722b/km] 9cal 63/235W 15) 0.13km - 30(3:44/km) 143/158bpm [535b/km] 6cal 399/530W 16) 0.08km - 30(6:18/km) 163/165bpm [1028b/km] 7cal 228/441W 17) 0.13km - 30(3:44/km) 166/174bpm [619b/km] 7cal 401/536W 18) 0.06km - 30(8:38/km) 173/175bpm [1495b/km] 6cal 208/420W 19) 0.12km - 30(4:16/km) 173/177bpm [738b/km] 7cal 489/658W 20) 0.07km - 30(6:54/km) 177/179bpm [1220b/km] 7cal 271/554W 21) 0.13km - 30(3:53/km) 172/174bpm [667b/km] 7cal 342/447W 22) 0.07km - 30(7:21/km) 173/176bpm [1270b/km] 7cal 323/364W 23) 0.09km - 36(6:29/km) 166/172bpm [1076b/km] 7cal 212/314W Add a comment	6.5mi, 1:00:24 Run - General 1) 1km - 5:40(5:40/km) 147/164bpm [834b/km] 70cal 339/456W 2) 1km - 7:07(7:07/km) 145/160bpm [1032b/km] 77cal 249/388W 3) 1km - 5:38(5:38/km) 146/155bpm [823b/km] 66cal 294/362W 4) 1km - 5:48(5:48/km) 141/152bpm [818b/km] 63cal 263/307W 5) 1km - 5:20(5:20/km) 154/165bpm [821b/km] 67cal 299/352W 6) 1km - 5:14(5:14/km) 162/166bpm [848b/km] 70cal 308/349W 7) 1km - 5:50(5:50/km) 154/165bpm [898b/km] 68cal 284/327W 8) 1km - 6:08(6:08/km) 150/160bpm [920b/km] 68cal 278/358W 9) 1km - 5:24(5:24/km) 163/169bpm [880b/km] 70cal 317/366W 10) 1km - 6:00(6:00/km) 154/161bpm [925b/km] 68cal 278/335W 11) 0.41km - 2:15(5:26/km) 155/156bpm [841b/km] 25cal 302/356W Add a comment

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