Sampson

Last on at 10pm, 13th Dec 2024

M35 Greater London

Wahoo (68)

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Crystal Palace Fun Runners | VEGAN RUNNERS UK

Races
150
Miles
8568
Miles
4
Miles
293
Miles
648
WAVA
68.76%
Mile
6:27
5k
19:07
10k
39:02
10M
1:24:06
Half
1:25:35
Mara
3:01:57

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
Valencia marathon: the sub-3 attempt	2nd Dec
T-0: The night before the big day	30th Nov
T-1: Maranoia	24th Nov
T-2! Let the taper begin!	17th Nov
T-3: Longest run	Nov 2024

My parkrun
Crystal Palace parkrun

Recent Training
13th Dec	General	8.8mi	1:12:33
11th Dec	General	4.6mi	40:16
9th Dec	General	6.1mi	1:01:15
1st Dec	Race	26.5mi	3:02:02
30th Nov	General	0.6mi	5:54

Planned Races
Brighton Half Marathon	2nd Mar
The Zurich Barcelona Marathon	16th Mar
Chester Marathon	5th Oct
Frankfurt Marathon	Oct 25

12 Month Benchmarks	Run	Bike
Mile	5:47	5:39
5k	18:58	0
5mi	31:10	0
10k	38:44	0
10mi	1:04:35	0
Half	1:24:55	0
20mi	2:15:58	0
Mara	2:59:36	0

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1243

Recent Threads
Rundle

Buddies (5)

Followers (11)

Badges Collected	See available badges
+ 362 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	2												17:52 60.69	17:47 61.37	17:47 6:50/mi	61.37
5km	111					24:25 52.63	24:26 52.59	23:56 53.70		22:55 56.25	24:01 53.84	21:18 60.97	20:04 65.50	19:07 68.76	19:07 6:09/mi	68.76
10km	12	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	39:02 68.53	39:02 6:17/mi	68.53
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	11				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	1:25:35 68.35	1:25:35 6:32/mi	68.35
26.2mi	8			4:47:00 42.35							5:23:35 37.61	3:32:25 57.39	3:59:38 51.01	3:01:57 67.41	3:01:57 6:57/mi	67.41
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
26 Oct	Frankfurt Marathon			26.2mi
5 Oct	Chester Marathon			26.2mi
16 Mar	The Zurich Barcelona Marathon			26.2mi
2 Mar	Brighton Half Marathon Confirmed			13.1mi
2024		Result	WAVA	Distance
1 Dec	Valencia Marathon PB	3:01:57	67.41	26.2mi
23 Nov	Crystal Palace parkrun	33:45	38.95	5km
16 Nov	Crystal Palace parkrun	31:21	41.93	5km
9 Nov	Dulwich parkrun	30:03	43.74	5km
26 Oct	Crystal Palace parkrun	25:04	52.44	5km
20 Oct	RunThrough Battersea Park Half PB	1:25:35	68.35	13.1mi
19 Oct	Crystal Palace parkrun	33:58	38.70	5km
19 Oct	The Doctor K Cup	31:38	41.55	5km
12 Oct	Dulwich parkrun	21:29	61.18	5km
5 Oct	Crystal Palace parkrun	31:31	41.71	5km
28 Sep	RunThrough Hyde Park 10k PB	39:02	68.53	10km
21 Sep	Amsterdamse Bos parkrun	31:08	42.22	5km
14 Sep	Peckham Rye parkrun	30:43	42.79	5km
7 Sep	Crystal Palace parkrun	27:08	48.44	5km
5 Sep	Assembly League - Beckenham	22:17	58.99	5km
1 Sep	✋ The Big Half			13.1mi
24 Aug	Mensola parkrun	34:37	37.97	5km
17 Aug	Caffarella parkrun	37:38	34.93	5km
10 Aug	Crystal Palace parkrun	26:26	49.73	5km
3 Aug	Crystal Palace parkrun	28:01	46.92	5km
20 Jul	Dulwich parkrun	21:55	59.97	5km
6 Jul	F’Laps			24hr
6 Jul	Dulwich parkrun	24:21	53.98	5km
29 Jun	Dulwich parkrun	30:37	42.93	5km
22 Jun	Crystal Palace parkrun	32:44	40.16	5km
19 Jun	Dulwich Midsummer Relays			1.04mi
8 Jun	Dulwich parkrun	24:11	54.35	5km
6 Jun	Assembly League - Crystal Palace	19:50	66.27	5km
25 May	Dulwich parkrun	31:40	41.51	5km
22 May	Beckenham Team Relay PB	17:47	61.37	2.6mi
19 May	Hackney Half Marathon	1:29:55	65.06	13.1mi
18 May	Crystal Palace parkrun	28:38	45.91	5km
11 May	Bromley parkrun	21:28	61.23	5km
4 May	Crystal Palace parkrun	32:06	40.95	5km
27 Apr	Dulwich parkrun	30:16	43.43	5km
20 Apr	Dulwich parkrun	21:45	60.43	5km
13 Apr	RunThrough Battersea Park 10k	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	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 SB	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 SB	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	The Doctor K Cup	29:52	43.49	5km
8 Oct	London Ultra 55 PB	7:13:38	39.07	55km
11 Sep	Richmond RUNFEST Half Marathon Postponed due to Queen's death :-(			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 SB	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	144	130	74	99	147	202	260	212	46	1741
2024	0	0	0	0	0	0	0	0	0	10	0	0	10
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

Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23
19.1mi, 2:18:19 Run - General 3 x 5 miles at marathon pace (or, actually, quite a bit quicker) 1) 1km - 5:28(5:28/km) 128/138bpm [700b/km] 61cal 315/404W 2) 1km - 5:47(5:47/km) 152/167bpm [879b/km] 74cal 298/416W 3) 0.72km - 3:49(5:16/km) 167/175bpm [879b/km] 52cal 298/327W 4) 1km - 4:15(4:15/km) 171/178bpm [727b/km] 62cal 364/404W 5) 1km - 4:15(4:15/km) 180/188bpm [764b/km] 64cal 375/421W 6) 1km - 4:15(4:15/km) 178/183bpm [757b/km] 63cal 369/397W 7) 1km - 4:14(4:14/km) 179/186bpm [758b/km] 64cal 385/418W 8) 1km - 4:16(4:16/km) 177/184bpm [754b/km] 64cal 373/417W 9) 1km - 4:10(4:10/km) 178/183bpm [743b/km] 62cal 383/425W 10) 1km - 4:14(4:14/km) 181/190bpm [765b/km] 64cal 376/415W 11) 1km - 4:11(4:11/km) 179/188bpm [749b/km] 63cal 377/412W 12) 0.05km - 11(4:05/km) 178/178bpm [726b/km] 3cal 358/360W 13) 0.57km - 3:00(5:14/km) 167/180bpm [873b/km] 39cal 311/391W 14) 1km - 4:10(4:10/km) 174/180bpm [725b/km] 61cal 380/425W 15) 1km - 4:13(4:13/km) 177/181bpm [747b/km] 63cal 382/438W 16) 1km - 4:12(4:12/km) 177/181bpm [744b/km] 62cal 372/402W 17) 1km - 4:09(4:09/km) 179/186bpm [744b/km] 62cal 391/433W 18) 1km - 4:13(4:13/km) 179/184bpm [754b/km] 63cal 376/413W 19) 1km - 4:09(4:09/km) 180/187bpm [748b/km] 62cal 387/446W 20) 1km - 4:08(4:08/km) 180/188bpm [745b/km] 62cal 386/452W 21) 1km - 4:10(4:10/km) 180/186bpm [749b/km] 62cal 381/428W 22) 0.05km - 12(4:25/km) 180/181bpm [795b/km] 3cal 360/366W 23) 0.56km - 3:00(5:22/km) 165/182bpm [886b/km] 37cal 297/357W 24) 1km - 4:06(4:06/km) 176/183bpm [722b/km] 62cal 386/445W 25) 1km - 4:04(4:04/km) 183/189bpm [744b/km] 63cal 400/475W 26) 1km - 4:04(4:04/km) 179/183bpm [727b/km] 61cal 382/421W 27) 1km - 4:08(4:08/km) 178/184bpm [736b/km] 61cal 398/454W 28) 1km - 4:06(4:06/km) 184/192bpm [756b/km] 63cal 389/492W 29) 1km - 4:03(4:03/km) 179/184bpm [725b/km] 60cal 395/444W 30) 1km - 3:54(3:54/km) 187/194bpm [730b/km] 62cal 421/503W 31) 1km - 3:58(3:58/km) 183/187bpm [726b/km] 61cal 401/458W 32) 0.05km - 12(4:26/km) 183/184bpm [812b/km] 3cal 366/369W 33) 1km - 6:07(6:07/km) 169/186bpm [1034b/km] 74cal 302/400W 34) 1km - 6:23(6:23/km) 158/175bpm [1009b/km] 69cal 262/377W 35) 0.72km - 4:32(6:16/km) 153/163bpm [959b/km] 52cal 273/379W 17th Nov 2024, 5:09pm Raptors claws are coming to town wrote: Excellent! Taper strong :) Add a comment	3.1mi, 31:04 Run - General Very easy. Heat training in the waterproofs. 1) 1km - 6:41(6:41/km) 133/144bpm [890b/km] 73cal 281/398W 2) 1km - 6:37(6:37/km) 136/147bpm [900b/km] 72cal 259/360W 3) 1km - 6:00(6:00/km) 135/146bpm [809b/km] 66cal 245/277W 4) 1km - 5:58(5:58/km) 132/140bpm [787b/km] 60cal 244/288W 5) 0.95km - 5:48(6:06/km) 141/150bpm [861b/km] 66cal 273/377W Add a comment	5.2mi, 43:44 Run - General 1) 1km - 5:15(5:15/km) 126/141bpm [661b/km] 59cal 299/527W 2) 1km - 5:30(5:30/km) 135/138bpm [743b/km] 64cal 247/284W 3) 1km - 5:14(5:14/km) 138/152bpm [722b/km] 64cal 291/339W 4) 1km - 5:10(5:10/km) 152/159bpm [785b/km] 70cal 321/365W 5) 1km - 5:14(5:14/km) 156/162bpm [817b/km] 71cal 324/372W 6) 1km - 5:07(5:07/km) 153/161bpm [783b/km] 68cal 297/351W 7) 1km - 5:11(5:11/km) 157/168bpm [814b/km] 71cal 333/405W 8) 1km - 5:11(5:11/km) 163/172bpm [845b/km] 72cal 341/427W 9) 0.32km - 1:51(5:51/km) 158/168bpm [925b/km] 25cal 332/429W Add a comment	9.6mi, 1:18:53 Run - Threshold 1) 1km - 5:51(5:51/km) 137/153bpm [801b/km] 70cal 312/409W 2) 1km - 6:07(6:07/km) 139/156bpm [851b/km] 70cal 285/400W 3) 0.35km - 1:58(5:35/km) 128/137bpm [714b/km] 20cal 262/297W 4) 1km - 4:07(4:07/km) 161/173bpm [662b/km] 59cal 380/440W 5) 0.09km - 1:00(10:46/km) 150/172bpm [1615b/km] 11cal 105/376W 6) 1km - 4:11(4:11/km) 166/180bpm [693b/km] 61cal 368/429W 7) 0.08km - 1:00(11:53/km) 162/182bpm [1924b/km] 14cal 104/405W 8) 1km - 4:05(4:05/km) 167/176bpm [681b/km] 59cal 386/437W 9) 0.07km - 1:00(13:54/km) 156/176bpm [2169b/km] 12cal 74/385W 10) 1km - 4:07(4:07/km) 167/176bpm [688b/km] 60cal 374/443W 11) 0.09km - 1:00(10:43/km) 153/175bpm [1639b/km] 10cal 103/283W 12) 1km - 4:11(4:11/km) 168/178bpm [703b/km] 62cal 375/421W 13) 0.08km - 1:00(12:13/km) 160/176bpm [1955b/km] 11cal 68/395W 14) 1km - 4:08(4:08/km) 172/181bpm [711b/km] 62cal 384/451W 15) 0.08km - 1:00(12:51/km) 159/180bpm [2043b/km] 10cal 92/357W 16) 1km - 4:07(4:07/km) 169/178bpm [695b/km] 61cal 382/422W 17) 0.07km - 1:00(14:03/km) 162/176bpm [2276b/km] 13cal 65/394W 18) 1km - 4:11(4:11/km) 168/179bpm [703b/km] 61cal 379/434W 19) 0.07km - 1:00(13:26/km) 158/170bpm [2122b/km] 11cal 61/376W 20) 1km - 4:12(4:12/km) 170/179bpm [714b/km] 62cal 381/447W 21) 0.08km - 1:00(12:33/km) 161/179bpm [2019b/km] 10cal 94/337W 22) 1km - 4:17(4:17/km) 172/182bpm [736b/km] 64cal 371/453W 23) 0.05km - 30(10:35/km) 175/177bpm [1853b/km] 7cal 197/384W 24) 0.08km - 30(6:09/km) 159/170bpm [978b/km] 6cal 229/295W 25) 0.12km - 30(4:01/km) 163/178bpm [655b/km] 7cal 414/514W 26) 0.08km - 30(6:21/km) 177/180bpm [1124b/km] 8cal 382/501W 27) 0.11km - 30(4:26/km) 173/174bpm [767b/km] 7cal 424/542W 28) 0.07km - 30(7:30/km) 174/177bpm [1306b/km] 7cal 355/536W 29) 0.11km - 30(4:26/km) 175/177bpm [775b/km] 7cal 368/502W 30) 0.04km - 30(11:38/km) 177/178bpm [2060b/km] 8cal 214/507W 31) 0.1km - 30(4:58/km) 169/174bpm [839b/km] 7cal 484/642W 32) 1km - 6:02(6:02/km) 147/179bpm [886b/km] 71cal 247/533W 33) 0.67km - 3:51(5:46/km) 148/159bpm [853b/km] 47cal 307/425W Add a comment	-	3.6mi, 31:38 Run - General 1) 1km - 5:14(5:14/km) 143/153bpm [749b/km] 66cal 328/514W 2) 1km - 5:35(5:35/km) 147/157bpm [820b/km] 70cal 306/400W 3) 1km - 5:56(5:56/km) 153/167bpm [907b/km] 76cal 342/433W 4) 1km - 5:41(5:41/km) 149/156bpm [847b/km] 69cal 297/413W 5) 1km - 5:18(5:18/km) 144/149bpm [762b/km] 61cal 269/324W 6) 0.72km - 3:55(5:26/km) 144/154bpm [782b/km] 47cal 274/356W Add a comment	13.9mi, 2:00:39 Run - General Long run. Last minute change of Parkrun plans. 10 mins late. Trying to catch up. Otherwise easy! 1) 1km - 5:39(5:39/km) 145/162bpm [819b/km] 69cal 294/401W 2) 1km - 5:44(5:44/km) 162/170bpm [929b/km] 77cal 343/412W 3) 1km - 4:43(4:43/km) 172/180bpm [811b/km] 67cal 380/513W 4) 1km - 4:40(4:40/km) 169/184bpm [790b/km] 66cal 328/403W 5) 1km - 4:18(4:18/km) 172/180bpm [739b/km] 63cal 378/510W 6) 1km - 4:44(4:44/km) 181/186bpm [857b/km] 71cal 374/484W 7) 1km - 4:24(4:24/km) 176/183bpm [774b/km] 64cal 355/423W 8) 1km - 4:51(4:51/km) 180/186bpm [872b/km] 71cal 358/441W 9) 1km - 6:56(6:56/km) 153/173bpm [1061b/km] 71cal 247/326W 10) 1km - 5:54(5:54/km) 142/152bpm [838b/km] 63cal 287/437W 11) 1km - 5:21(5:21/km) 148/164bpm [792b/km] 65cal 300/369W 12) 1km - 5:51(5:51/km) 149/162bpm [872b/km] 67cal 284/366W 13) 1km - 5:25(5:25/km) 154/160bpm [835b/km] 65cal 272/307W 14) 1km - 5:36(5:36/km) 156/169bpm [874b/km] 68cal 283/339W 15) 1km - 5:30(5:30/km) 153/162bpm [841b/km] 66cal 278/367W 16) 1km - 5:20(5:20/km) 159/165bpm [849b/km] 66cal 285/343W 17) 1km - 5:30(5:30/km) 155/158bpm [853b/km] 65cal 280/373W 18) 1km - 5:32(5:32/km) 161/169bpm [892b/km] 70cal 328/436W 19) 1km - 5:34(5:34/km) 160/172bpm [891b/km] 67cal 329/411W 20) 1km - 5:26(5:26/km) 162/170bpm [881b/km] 66cal 339/398W 21) 1km - 5:38(5:38/km) 166/173bpm [934b/km] 71cal 324/441W 22) 1km - 5:47(5:47/km) 164/172bpm [950b/km] 72cal 314/463W 23) 0.39km - 2:14(5:47/km) 162/173bpm [938b/km] 26cal 327/427W 23rd Nov 2024, 11:21am Raptors claws are coming to town wrote: Well done 😀 Add a comment
Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30
11.8mi, 1:33:18 Run - General 2 x 4 miles at marathon pace. No heroics today, letting Bert and the hill slow me down. 1) 1km - 5:48(5:48/km) 139/152bpm [807b/km] 69cal 282/377W 2) 1km - 5:36(5:36/km) 154/167bpm [862b/km] 74cal 285/409W 3) 0.32km - 1:39(5:07/km) 147/152bpm [753b/km] 21cal 264/323W 4) 1km - 4:13(4:13/km) 168/178bpm [710b/km] 62cal 349/409W 5) 1km - 4:19(4:19/km) 176/181bpm [760b/km] 65cal 394/488W 6) 1km - 4:14(4:14/km) 177/182bpm [751b/km] 65cal 376/485W 7) 1km - 4:16(4:16/km) 183/188bpm [780b/km] 67cal 379/532W 8) 1km - 4:14(4:14/km) 184/190bpm [779b/km] 68cal 401/518W 9) 1km - 4:16(4:16/km) 186/189bpm [794b/km] 68cal 352/468W 10) 0.44km - 1:54(4:20/km) 184/186bpm [798b/km] 30cal 432/500W 11) 0.82km - 5:00(6:06/km) 165/188bpm [1006b/km] 63cal 269/484W 12) 1km - 4:20(4:20/km) 176/182bpm [763b/km] 66cal 394/527W 13) 1km - 4:20(4:20/km) 181/185bpm [784b/km] 68cal 350/459W 14) 1km - 4:24(4:24/km) 181/186bpm [796b/km] 68cal 400/490W 15) 1km - 4:18(4:18/km) 183/188bpm [786b/km] 68cal 361/414W 16) 1km - 4:23(4:23/km) 181/187bpm [794b/km] 68cal 390/534W 17) 1km - 4:21(4:21/km) 181/187bpm [787b/km] 67cal 376/475W 18) 0.44km - 1:54(4:21/km) 181/186bpm [789b/km] 29cal 363/475W 19) 1km - 7:16(7:16/km) 164/187bpm [1192b/km] 84cal 257/396W 20) 1km - 6:32(6:32/km) 157/177bpm [1025b/km] 74cal 304/456W 21) 0.92km - 6:01(6:31/km) 147/156bpm [957b/km] 62cal 285/421W Add a comment	3.8mi, 38:19 Run - General Easy + strides 1) 1km - 6:43(6:43/km) 126/139bpm [846b/km] 70cal 292/399W 2) 1km - 6:41(6:41/km) 139/158bpm [930b/km] 74cal 279/628W 3) 1km - 5:59(5:59/km) 132/154bpm [789b/km] 62cal 209/426W 4) 1km - 6:08(6:08/km) 126/135bpm [772b/km] 62cal 254/292W 5) 1km - 6:08(6:08/km) 135/155bpm [828b/km] 68cal 260/449W 6) 1km - 6:08(6:08/km) 135/155bpm [828b/km] 66cal 261/371W 7) 0.08km - 33(6:34/km) 137/141bpm [900b/km] 6cal 241/290W Add a comment	6.5mi, 53:33 Run - General The final session. 4 miles at HM-M effort 1) 1km - 6:08(6:08/km) 130/143bpm [797b/km] 66cal 277/393W 2) 1km - 6:35(6:35/km) 138/153bpm [909b/km] 71cal 260/346W 3) 0.32km - 1:50(5:40/km) 125/129bpm [707b/km] 18cal 240/266W 4) 1km - 4:13(4:13/km) 158/170bpm [666b/km] 59cal 354/401W 5) 1km - 4:13(4:13/km) 171/177bpm [721b/km] 62cal 374/404W 6) 1km - 4:05(4:05/km) 174/183bpm [709b/km] 61cal 379/441W 7) 1km - 4:13(4:13/km) 177/180bpm [745b/km] 64cal 377/428W 8) 1km - 4:12(4:12/km) 174/177bpm [730b/km] 63cal 373/401W 9) 1km - 4:21(4:21/km) 178/185bpm [775b/km] 67cal 363/455W 10) 0.44km - 2:05(4:47/km) 181/186bpm [864b/km] 33cal 450/486W 11) 1km - 7:00(7:00/km) 145/187bpm [1016b/km] 73cal 229/467W 12) 0.74km - 4:38(6:13/km) 142/153bpm [883b/km] 51cal 287/411W Add a comment	4.8mi, 42:30 Run - General 1) 1km - 5:07(5:07/km) 122/143bpm [625b/km] 54cal 291/451W 2) 1km - 5:14(5:14/km) 141/151bpm [739b/km] 65cal 305/382W 3) 1km - 5:15(5:15/km) 141/146bpm [739b/km] 64cal 290/343W 4) 1km - 5:21(5:21/km) 143/152bpm [765b/km] 67cal 304/338W 5) 1km - 5:22(5:22/km) 142/148bpm [762b/km] 65cal 291/352W 6) 1km - 5:39(5:39/km) 146/153bpm [825b/km] 69cal 305/374W 7) 1km - 6:07(6:07/km) 148/152bpm [905b/km] 75cal 328/399W 8) 0.34km - 1:55(5:34/km) 146/149bpm [812b/km] 22cal 284/313W 9) 0.45km - 2:30(5:33/km) 147/155bpm [816b/km] 30cal 292/379W Add a comment	4.4mi, 40:43 Run - General 1) 1km - 5:47(5:47/km) 133/142bpm [770b/km] 67cal 358/511W 2) 1km - 6:09(6:09/km) 147/155bpm [905b/km] 77cal 296/422W 3) 1km - 5:49(5:49/km) 145/152bpm [842b/km] 71cal 268/381W 4) 1km - 5:21(5:21/km) 142/145bpm [760b/km] 64cal 268/470W 5) 1km - 5:40(5:40/km) 137/140bpm [777b/km] 61cal 273/479W 6) 1km - 5:24(5:24/km) 132/136bpm [713b/km] 55cal 258/400W 7) 1km - 5:50(5:50/km) 130/137bpm [758b/km] 65cal 285/452W 8) 0.12km - 42(5:45/km) 130/131bpm [748b/km] 7cal 240/280W Add a comment	-	0.6mi, 5:54 Run - General 1) 1km - 5:43(5:43/km) 157/170bpm [897b/km] 76cal 346/504W 2) 0.03km - 11(6:21/km) 169/169bpm [1072b/km] 2cal 284/288W Add a comment 0.9mi, 9:01 Run - General 1) 1km - 6:52(6:52/km) 119/131bpm [816b/km] 68cal 240/526W 2) 0.41km - 2:09(5:18/km) 136/140bpm [721b/km] 26cal 323/373W 30th Nov 2024, 3:56pm Raptors claws are coming to town wrote: You're here :) Add a comment
Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7
26.5mi, 3:02:02 Run - Race 1) 1km - 4:26(4:26/km) 110/125bpm [488b/km] 44cal 349/384W 2) 1km - 4:08(4:08/km) 117/130bpm [484b/km] 42cal 390/438W 3) 1km - 4:24(4:24/km) 148/178bpm [651b/km] 56cal 351/389W 4) 1km - 4:12(4:12/km) 176/181bpm [740b/km] 64cal 371/401W 5) 1km - 4:13(4:13/km) 178/186bpm [750b/km] 65cal 361/392W 6) 1km - 4:14(4:14/km) 185/190bpm [783b/km] 68cal 372/445W 7) 1km - 4:12(4:12/km) 185/189bpm [778b/km] 67cal 381/431W 8) 1km - 4:04(4:04/km) 187/190bpm [760b/km] 67cal 385/410W 9) 1km - 4:11(4:11/km) 185/188bpm [775b/km] 67cal 379/408W 10) 1km - 4:10(4:10/km) 185/188bpm [772b/km] 67cal 369/391W 11) 1km - 4:23(4:23/km) 180/189bpm [789b/km] 68cal 359/408W 12) 1km - 4:13(4:13/km) 185/188bpm [780b/km] 68cal 380/403W 13) 1km - 4:10(4:10/km) 183/188bpm [761b/km] 66cal 373/396W 14) 1km - 4:09(4:09/km) 183/186bpm [759b/km] 66cal 367/379W 15) 1km - 4:16(4:16/km) 180/184bpm [767b/km] 66cal 374/398W 16) 1km - 4:12(4:12/km) 178/183bpm [748b/km] 64cal 370/390W 17) 1km - 4:10(4:10/km) 178/184bpm [741b/km] 64cal 375/414W 18) 1km - 4:18(4:18/km) 179/183bpm [770b/km] 65cal 385/438W 19) 1km - 4:08(4:08/km) 181/183bpm [748b/km] 64cal 376/405W 20) 1km - 4:12(4:12/km) 176/185bpm [740b/km] 63cal 373/460W 21) 1km - 4:13(4:13/km) 180/184bpm [759b/km] 65cal 372/440W 22) 1km - 4:10(4:10/km) 181/187bpm [755b/km] 65cal 383/453W 23) 1km - 4:15(4:15/km) 182/186bpm [773b/km] 66cal 381/436W 24) 1km - 4:20(4:20/km) 176/186bpm [762b/km] 64cal 366/422W 25) 1km - 4:16(4:16/km) 176/183bpm [751b/km] 64cal 381/487W 26) 1km - 4:19(4:19/km) 180/184bpm [777b/km] 66cal 365/395W 27) 1km - 4:24(4:24/km) 177/182bpm [779b/km] 66cal 370/444W 28) 1km - 4:13(4:13/km) 181/187bpm [763b/km] 65cal 366/424W 29) 1km - 4:12(4:12/km) 180/187bpm [757b/km] 64cal 367/416W 30) 1km - 4:16(4:16/km) 180/184bpm [769b/km] 65cal 367/454W 31) 1km - 4:12(4:12/km) 181/185bpm [760b/km] 65cal 385/472W 32) 1km - 4:11(4:11/km) 182/185bpm [761b/km] 65cal 385/442W 33) 1km - 4:11(4:11/km) 186/189bpm [779b/km] 67cal 384/464W 34) 1km - 4:23(4:23/km) 184/187bpm [808b/km] 69cal 352/393W 35) 1km - 4:20(4:20/km) 182/188bpm [789b/km] 67cal 372/461W 36) 1km - 4:18(4:18/km) 186/189bpm [801b/km] 69cal 363/466W 37) 1km - 4:13(4:13/km) 187/189bpm [789b/km] 68cal 378/488W 38) 1km - 4:18(4:18/km) 183/188bpm [786b/km] 67cal 359/390W 39) 1km - 4:23(4:23/km) 183/188bpm [801b/km] 68cal 357/393W 40) 1km - 4:18(4:18/km) 186/190bpm [801b/km] 68cal 358/497W 41) 1km - 4:26(4:26/km) 179/186bpm [793b/km] 66cal 349/387W 42) 1km - 4:38(4:38/km) 181/189bpm [838b/km] 69cal 328/343W 43) 0.67km - 3:07(4:38/km) 179/186bpm [829b/km] 45cal 337/413W 1st Dec 2024, 11:33am tipsku wrote: Congratulations on the massive PB 1st Dec 2024, 11:45am roberton wrote: Massive congratulations. Not quite under 3 hours, but a huuuuge PB, and an amazing time for anyone. Hope you feel so proud of the run and this year's training. 1st Dec 2024, 1:49pm Raptors claws are coming to town wrote: Well done 😀 That pesky extra quarter of a mile! 1st Dec 2024, 3:11pm mr d wrote: Great effort. Well done. 1st Dec 2024, 3:58pm TeeBee wrote: Amazing! 1st Dec 2024, 5:12pm allmatthew wrote: A really great run - the progress you've made over the last year has been sensational and inspiring in equal measure. Add a comment	-	-	-	-	-	-
Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14
-	6.1mi, 1:01:15 Run - General 1) 1km - 5:29(5:29/km) 138/148bpm [757b/km] 67cal 327/495W 2) 1km - 6:16(6:16/km) 135/143bpm [845b/km] 70cal 286/402W 3) 1km - 7:27(7:27/km) 147/165bpm [1095b/km] 90cal 274/471W 4) 1km - 5:58(5:58/km) 146/153bpm [871b/km] 71cal 241/338W 5) 1km - 5:46(5:46/km) 151/154bpm [871b/km] 73cal 274/310W 6) 1km - 5:55(5:55/km) 152/156bpm [899b/km] 74cal 291/373W 7) 1km - 5:58(5:58/km) 152/154bpm [906b/km] 73cal 302/382W 8) 1km - 6:35(6:35/km) 149/154bpm [980b/km] 78cal 282/366W 9) 1km - 6:53(6:53/km) 157/170bpm [1080b/km] 86cal 256/397W 10) 0.87km - 4:59(5:45/km) 155/163bpm [891b/km] 60cal 262/392W Add a comment	-	4.6mi, 40:16 Run - General 1) 1km - 5:37(5:37/km) 142/152bpm [798b/km] 69cal 333/488W 2) 1km - 6:02(6:02/km) 147/151bpm [886b/km] 74cal 312/370W 3) 1km - 5:04(5:04/km) 137/141bpm [693b/km] 59cal 320/398W 4) 1km - 5:13(5:13/km) 136/141bpm [708b/km] 58cal 284/327W 5) 1km - 5:10(5:10/km) 136/138bpm [703b/km] 56cal 293/379W 6) 1km - 5:11(5:11/km) 135/137bpm [701b/km] 55cal 296/361W 7) 1km - 5:56(5:56/km) 133/138bpm [789b/km] 65cal 308/432W 8) 0.32km - 1:48(5:38/km) 127/130bpm [715b/km] 19cal 275/318W 9) 0.05km - 16(5:17/km) 124/125bpm [656b/km] 3cal 300/318W Add a comment	-	8.8mi, 1:12:33 Run - General Tempo 4x9min @ 170bpm Garmin's recommendation 🎧 Beans On Toast - Wild Goose Chasers 1) 1km - 5:13(5:13/km) 139/162bpm [724b/km] 62cal 257/520W 2) 0.87km - 4:47(5:32/km) 162/178bpm [895b/km] 63cal 280/387W 3) 1km - 4:23(4:23/km) 166/177bpm [727b/km] 64cal 372/485W 4) 0.99km - 4:37(4:41/km) 168/176bpm [787b/km] 66cal 345/493W 5) 0.43km - 3:00(6:57/km) 149/168bpm [1036b/km] 35cal 261/333W 6) 1km - 4:30(4:30/km) 166/178bpm [746b/km] 65cal 343/488W 7) 0.94km - 4:30(4:47/km) 170/178bpm [814b/km] 65cal 342/475W 8) 0.47km - 3:00(6:25/km) 147/169bpm [942b/km] 32cal 265/328W 9) 1km - 4:35(4:35/km) 167/175bpm [766b/km] 66cal 337/443W 10) 0.96km - 4:25(4:36/km) 170/178bpm [781b/km] 65cal 332/443W 11) 0.48km - 3:00(6:14/km) 156/171bpm [973b/km] 37cal 271/397W 12) 1km - 4:40(4:40/km) 170/179bpm [793b/km] 69cal 341/445W 13) 0.89km - 4:20(4:54/km) 170/176bpm [833b/km] 63cal 341/462W 14) 1km - 5:27(5:27/km) 157/164bpm [854b/km] 67cal 301/382W 15) 0.83km - 4:33(5:30/km) 162/170bpm [891b/km] 60cal 327/429W 16) 1km - 5:35(5:35/km) 160/174bpm [893b/km] 69cal 311/421W 17) 0.36km - 1:58(5:29/km) 160/173bpm [877b/km] 24cal 306/411W Add a comment	-

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