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SailorSteve
M60 Hampshire

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STATUS Ticking over

Gosport Road Runners

About Me
I run for fun and race occasionally; love running with music, never run with a watch; why I love running?: makes me feel free, alive, high. The mileage in my training log is fairly accurate by using routes mapped onto Fetch; Timings, other than for races, are estimated based on feel. Show More...

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Recent Blogs
London 2023. Dedicated to Pel, Keith and Loyd.	Apr 2023
Hope 22 (a ramble)	Dec 2022
2022 “Highlights” with pics	Dec 2022
Berlin Marathon 2022	Sep 2022

My parkrun
No parkrun selected

Recent Training
29th Sep	Easy	7.1mi	59:00
28th Sep	Easy	4.1mi	40:00
27th Sep	Easy	7.8mi	1:04:00
26th Sep	Bugger All	0mi
25th Sep	Recovery Run	5mi	47:00

Planned Races
EDP Lisbon Marathon	8th Oct
Great South Run	15th Oct
London Marathon	21st Apr

12 Month Benchmarks
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Recent Pictures	Show more

2023 Targets	Set your targets
Run 2000

Recent Threads
Route Picture of the Day Appreciation Thread
Down to the Sea in Ships - Book Group Oct 2022 discussion thread
Berlin Marathon 2023
The sub 3.30 marathon thread
Gigs
Colour Scheme

Buddies (11)

Followers (20)

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	2006	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	5									6:26 68.89	6:09 72.65	5:43 78.80		6:09 74.47			6:08 76.59		5:43 5:43/mi	78.80
5km	5											19:39 78.07	19:45 78.33	19:31 79.94			21:38 74.01		19:31 6:17/mi	79.94
5mi	4											32:32 76.95		31:35 80.67			33:33 78.02		31:35 6:19/mi	80.67
10km	3							42:56 69.79				40:53 76.55							40:53 6:35/mi	76.55
10mi	14	1:09:58 67.29	1:10:28 67.94	1:12:58 66.17	1:09:28 70.09	1:10:49 69.34	1:09:46 71.00	1:12:57 68.50	1:09:52 72.16	1:13:48 68.92		1:07:13 77.05	1:10:33 74.08	1:11:05 74.21		1:12:57 73.67	1:10:34 76.88		1:07:13 6:43/mi	77.05
13.1mi	14						1:33:32 70.08	1:30:44 72.88	1:32:44 71.95	1:35:56 70.18	1:30:19 75.23	1:29:50 76.32	1:29:03 77.71	1:38:30 70.91		1:36:19 73.91	1:35:14 75.46		1:29:03 6:48/mi	77.71
26.2mi	16									3:27:48 67.93	3:19:34 71.38	3:14:54 73.76	3:12:19 75.44	3:15:03 75.09	3:26:47 71.50	3:21:25 74.11	3:12:32 78.26	3:16:51 77.30	3:12:19 7:20/mi	78.26

Date	Planned Races			Distance
21 Apr	London Marathon			26.2mi
15 Oct	Great South Run Confirmed			10mi
8 Oct	EDP Lisbon Marathon Confirmed			26.2mi
2023		Result	WAVA	Distance
23 Apr	London Marathon SB	3:16:51	77.30	26.2mi
2022		Result	WAVA	Distance
12 Nov	GRR Helpers' Half SB	1:35:14	75.46	13.1mi
16 Oct	Great South Run SB	1:10:34	76.88	10mi
2 Oct	London Marathon	3:24:42	73.61	26.2mi
25 Sep	Berlin Marathon SB	3:12:32	78.26	26.2mi
6 Sep	GRR Time Trial SB	33:33	78.02	5mi
19 Jun	Gosport Golden Mile SB	6:08	76.59	1mi
19 Jun	Gosport Golden 5K SB	21:38	74.01	5km
1 May	North Dorset Village Marathon	3:24:51	73.56	26.2mi
2021		Result	WAVA	Distance
13 Nov	GRR Helpers' Half SB	1:36:19	73.91	13.1mi
24 Oct	Newport Marathon SB	3:21:25	74.11	26.2mi
17 Oct	Great South Run SB	1:12:57	73.67	10mi
3 Oct	London Marathon	3:28:11	71.70	26.2mi
4 Jul	RunningGrandPrix - Goodwood Motor Circuit Half Marathon	1:40:56	70.53	13.1mi
2020		Result	WAVA	Distance
4 Oct	Virtual London Marathon SB	3:26:47	71.50	26.2mi
2019		Result	WAVA	Distance
1 Dec	Valencia Marathon	3:36:08	67.76	26.2mi
9 Nov	GRR Helpers' Half SB	1:38:30	70.91	13.1mi
20 Oct	Great South Run SB	1:11:05	74.21	10mi
16 Jun	Gosport Golden Mile SB	6:09	74.47	1mi
4 Jun	GRR Time Trial PB	19:31	79.94	5km
7 May	GRR Time Trial PB	31:35	80.67	5mi
15 Apr	Boston Marathon SB	3:15:03	75.09	26.2mi
2018		Result	WAVA	Distance
2 Dec	Valencia Marathon PB	3:12:19	75.44	26.2mi
10 Nov	GRR Helpers' Half PB	1:29:03	77.71	13.1mi
21 Oct	Great South Run SB	1:10:33	74.08	10mi
17 Jun	Gosport Golden 5K SB	19:45	78.33	5km
22 Apr	London Marathon	3:22:35	71.62	26.2mi
8 Apr	White Horse Half Marathon	1:30:28	76.49	13.1mi
3 Apr	GRR Time Trial	20:05	77.03	5km
2017		Result	WAVA	Distance
17 Dec	Portsmouth Coastal Waterside Marathon	3:23:58	70.48	26.2mi
26 Nov	Hayling 10 PB	1:07:13	77.05	10mi
11 Nov	GRR Helpers' Half SB	1:29:50	76.32	13.1mi
15 Oct	Birmingham International Marathon SB	3:14:54	73.76	26.2mi
5 Sep	GRR Time Trial SB	32:32	76.95	5mi
5 Sep	GRR Time Trial	33:33	74.62	5mi
4 Jul	GRR 10K Time Trial PB	40:53	76.55	10km
18 Jun	Gosport Golden Mile PB	5:43	78.80	1mi
6 Apr	GRR Time Trial SB	19:39	78.07	5km
2016		Result	WAVA	Distance
27 Nov	Saxon Shore Marathon SB	3:19:34	71.38	26.2mi
12 Nov	GRR Helpers' Half SB	1:30:19	75.23	13.1mi
19 Jun	Gosport Golden Mile SB	6:09	72.65	1mi
2015		Result	WAVA	Distance
20 Dec	Portsmouth Coastal Waterside Marathon	3:32:38	66.39	26.2mi
25 Oct	Great South Run SB	1:13:48	68.92	10mi
31 May	Gosport Golden Mile SB	6:26	68.89	1mi
3 May	Prague Marathon SB	3:27:48	67.93	26.2mi
29 Mar	Hampton Court Palace Half SB	1:35:56	70.18	13.1mi
2014		Result	WAVA	Distance
26 Oct	Great South Run SB	1:09:52	72.16	10mi
5 Oct	Cardiff Half Marathon SB	1:32:44	71.95	13.1mi
23 Mar	new forest festival of running half marathon	1:39:06	67.33	13.1mi
2013		Result	WAVA	Distance
17 Nov	Gosport Half Marathon SB	1:30:44	72.88	13.1mi
27 Oct	Great South Run SB	1:12:57	68.50	10mi
19 May	Netley 10k	43:30	69.47	10km
20 Jan	Stubbington Green 10k SB	42:56	69.79	10km
2012		Result	WAVA	Distance
18 Nov	Gosport Half Marathon	1:34:28	69.38	13.1mi
28 Oct	Great South Run SB	1:09:46	71.00	10mi
14 Oct	Cardiff Half Marathon SB	1:33:32	70.08	13.1mi
2011		Result	WAVA	Distance
30 Oct	Great South Run SB	1:10:49	69.34	10mi
2010		Result	WAVA	Distance
24 Oct	Great South Run SB	1:09:28	70.09	10mi
2009		Result	WAVA	Distance
25 Oct	Great South Run SB	1:12:58	66.17	10mi
2008		Result	WAVA	Distance
26 Oct	Great South Run SB	1:10:28	67.94	10mi
2006		Result	WAVA	Distance
22 Oct	Great South Run SB	1:09:58	67.29	10mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	0	0	3	0	0	0	0	0	0	0	0	0	3
2023	208	226	264	191	196	186	230	232	204	0	0	0	1938
2022	0	4	3	0	0	0	0	0	0	0	0	0	6
2022	182	182	229	168	175	202	245	258	185	182	169	175	2352
2021	0	0	0	0	0	0	0	0	0	0	0	10	10
2021	200	127	230	173	156	189	220	217	212	180	165	126	2193
2020	0	0	0	0	0	0	0	0	0	0	4	0	4
2020	140	208	214	228	220	222	116	171	181	189	111	172	2172
2019	213	202	242	163	209	194	206	227	243	282	163	68	2414
2018	156	193	242	168	201	180	192	212	212	230	181	160	2328
2017	141	185	245	162	89	196	199	231	252	181	181	154	2217
2016	3	30	73	60	102	118	85	131	108	180	217	100	1206
2015	97	130	157	134	90	61	66	73	69	144	203	90	1314
2015	0	237	0	0	0	0	0	0	0	0	0	0	237
2014	0	0	0	0	0	0	0	0	0	0	0	52	52
2014	0	0	0	0	0	0	0	0	0	0	0	18	18

Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9
19mi, 2:49:00 Run - Long Run 1M warmup; run/walk/skip Downwind out; upwind back Warmup Split Summary === 1) 1mi - 14:13(14:13/mi) 100/122bpm [1422b/mi] 108cal 4.22/0mph 2) 0.01mi - 5(14:38/mi) 99/100bpm [1449b/mi] 4.1/0mph 14:13 5 Outward Split Summary === 1) 1mi - 9:08(9:08/mi) 122/148bpm [1115b/mi] 93cal 6.57/0mph 2) 1mi - 9:04(9:04/mi) 122/127bpm [1106b/mi] 86cal 6.62/0mph 3) 1mi - 8:57(8:57/mi) 124/129bpm [1111b/mi] 82cal 6.7/0mph 4) 1mi - 8:40(8:40/mi) 129/132bpm [1118b/mi] 84cal 6.92/0mph 5) 1mi - 8:40(8:40/mi) 131/136bpm [1136b/mi] 85cal 6.92/0mph 6) 1mi - 8:33(8:33/mi) 132/137bpm [1130b/mi] 82cal 7.01/0mph 7) 1mi - 8:44(8:44/mi) 131/134bpm [1143b/mi] 77cal 6.88/0mph 8) 1mi - 8:26(8:26/mi) 133/137bpm [1121b/mi] 76cal 7.12/0mph 9) 1mi - 8:12(8:12/mi) 137/142bpm [1124b/mi] 83cal 7.31/0mph 10) 0.43mi - 3:22(7:48/mi) 141/143bpm [1100b/mi] 38cal 7.69/0mph 9:08 9:04 8:57 8:40 8:40 8:33 8:44 8:26 8:12 3:22 HR 129/148 Homeward Split Summary === 1) 1mi - 8:27(8:27/mi) 131/137bpm [1106b/mi] 103cal 7.11/0mph 2) 1mi - 8:23(8:23/mi) 136/139bpm [1141b/mi] 105cal 7.15/0mph 3) 1mi - 8:28(8:28/mi) 138/142bpm [1168b/mi] 106cal 7.09/0mph 4) 1mi - 8:22(8:22/mi) 139/145bpm [1164b/mi] 102cal 7.16/0mph 5) 1mi - 8:07(8:07/mi) 144/148bpm [1169b/mi] 105cal 7.39/0mph 6) 1mi - 7:51(7:51/mi) 149/157bpm [1170b/mi] 107cal 7.64/0mph 7) 1mi - 7:47(7:47/mi) 152/157bpm [1183b/mi] 111cal 7.71/0mph 8) 1mi - 7:36(7:36/mi) 155/159bpm [1179b/mi] 112cal 7.89/0mph 9) 1mi - 7:43(7:43/mi) 157/160bpm [1212b/mi] 115cal 7.77/0mph 10) 0.11mi - 49(7:28/mi) 158/160bpm [1181b/mi] 12cal 8.03/0mph 8:27 8:23 8:28 8:22 8:07 7:51 7:47 7:36 7:43 49 HR 144/160 Add a comment	4.1mi, 40:00 Run - Recovery Run Add a comment	0mi, Cross - Bugger All Add a comment	11mi, 1:44:00 Run - Medium Long Run 20°-25°C Split Summary === 1) 1mi - 11:38(11:38/mi) 115/133bpm [1338b/mi] 114cal 5.16/0mph 2) 1mi - 9:46(9:46/mi) 130/137bpm [1271b/mi] 110cal 6.14/0mph 3) 1mi - 9:26(9:26/mi) 132/136bpm [1246b/mi] 104cal 6.36/0mph 4) 1mi - 9:22(9:22/mi) 133/140bpm [1245b/mi] 101cal 6.41/0mph 5) 1mi - 10:21(10:21/mi) 123/145bpm [1272b/mi] 81cal 5.8/0mph 6) 1mi - 9:10(9:10/mi) 129/135bpm [1182b/mi] 78cal 6.55/0mph 7) 1mi - 9:03(9:03/mi) 133/140bpm [1204b/mi] 88cal 6.63/0mph 8) 1mi - 8:53(8:53/mi) 134/140bpm [1191b/mi] 86cal 6.75/0mph 9) 1mi - 8:59(8:59/mi) 135/140bpm [1212b/mi] 87cal 6.68/0mph 10) 1mi - 8:52(8:52/mi) 136/143bpm [1205b/mi] 86cal 6.77/0mph 11) 1mi - 8:25(8:25/mi) 140/150bpm [1178b/mi] 90cal 7.13/0mph 12) 0.02mi - 7(7:34/mi) 140/141bpm [1059b/mi] 1cal 7.93/0mph 11:38 9:46 9:26 9:22 10:21 9:10 9:03 8:53 8:59 8:52 8:25 7 Add a comment	8mi, 1:13:00 Run - Easy Split Summary === 1) 1mi - 10:49(10:49/mi) 111/126bpm [1202b/mi] 96cal 5.54/0mph 2) 1mi - 9:23(9:23/mi) 121/128bpm [1136b/mi] 90cal 6.39/0mph 3) 1mi - 9:02(9:02/mi) 125/131bpm [1128b/mi] 87cal 6.65/0mph 4) 1mi - 9:01(9:01/mi) 127/132bpm [1146b/mi] 86cal 6.65/0mph 5) 1mi - 9:03(9:03/mi) 129/137bpm [1167b/mi] 86cal 6.63/0mph 6) 1mi - 8:41(8:41/mi) 132/138bpm [1145b/mi] 87cal 6.91/0mph 7) 1mi - 8:39(8:39/mi) 134/139bpm [1160b/mi] 87cal 6.93/0mph 8) 1mi - 8:30(8:30/mi) 139/167bpm [1183b/mi] 93cal 7.05/0mph 9) 0.01mi - 8(12:00/mi) 150/151bpm [1799b/mi] 1cal 5/0mph 10:49 9:23 9:02 9:01 9:03 8:41 8:39 8:30 8 Add a comment	10mi, 1:20:00 Run - Tempo Tailwind out; headwind home. 10 secs effort/mile Split Summary === 1) 1mi - 10:10(10:10/mi) 118/133bpm [1200b/mi] 105cal 5.9/0mph 2) 1mi - 8:43(8:43/mi) 135/141bpm [1176b/mi] 109cal 6.89/0mph 3) 1mi - 8:14(8:14/mi) 141/146bpm [1161b/mi] 108cal 7.29/0mph 4) 1mi - 8:15(8:15/mi) 140/146bpm [1155b/mi] 102cal 7.27/0mph 5) 1mi - 7:44(7:44/mi) 147/154bpm [1137b/mi] 107cal 7.76/0mph 6) 1mi - 7:47(7:47/mi) 150/157bpm [1166b/mi] 109cal 7.72/0mph 7) 1mi - 7:32(7:32/mi) 152/160bpm [1146b/mi] 107cal 7.96/0mph 8) 1mi - 7:28(7:28/mi) 157/171bpm [1173b/mi] 113cal 8.03/0mph 9) 1mi - 7:19(7:19/mi) 162/172bpm [1184b/mi] 114cal 8.21/0mph 10) 1mi - 6:57(6:57/mi) 160/168bpm [1113b/mi] 105cal 8.63/0mph 11) 0.01mi - 6(6:19/mi) 168/168bpm [1061b/mi] 1cal 9.5/0mph 10:10 8:43 8:14 8:15 7:44 7:47 7:32 7:28 7:19 6:57 6 Add a comment	0mi, Cross - Bugger All Add a comment
Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16
3.1mi, 28:00 Run - Easy Paris 24 5K <1200-1400> Split Summary === 1) 1mi - 9:00(9:00/mi) 130/139bpm [1171b/mi] 112cal 6.66/0mph 2) 1mi - 8:51(8:51/mi) 137/141bpm [1212b/mi] 116cal 6.78/0mph 3) 1mi - 8:25(8:25/mi) 141/145bpm [1187b/mi] 113cal 7.13/0mph 4) 0.2mi - 1:38(8:16/mi) 146/147bpm [1206b/mi] 23cal 7.27/0mph 9:00 8:51 8:25 1:38 Add a comment 18.6mi, 2:38:00 Run - Long Run 84% humidity;20°C Downwind out, upwind return. Split Summary === 1) 1mi - 10:47(10:47/mi) 111/124bpm [1197b/mi] 98cal 5.56/0mph 2) 1mi - 9:30(9:30/mi) 121/126bpm [1150b/mi] 93cal 6.31/0mph 3) 1mi - 9:25(9:25/mi) 123/128bpm [1159b/mi] 88cal 6.37/0mph 4) 1mi - 9:08(9:08/mi) 126/131bpm [1151b/mi] 86cal 6.57/0mph 5) 1mi - 8:49(8:49/mi) 128/137bpm [1129b/mi] 83cal 6.8/0mph 6) 1mi - 8:04(8:04/mi) 141/145bpm [1138b/mi] 104cal 7.44/0mph 7) 1mi - 8:07(8:07/mi) 141/146bpm [1145b/mi] 100cal 7.39/0mph 8) 1mi - 8:13(8:13/mi) 138/145bpm [1135b/mi] 90cal 7.3/0mph 9) 1mi - 8:06(8:06/mi) 139/144bpm [1126b/mi] 89cal 7.41/0mph 10) 1mi - 8:13(8:13/mi) 139/143bpm [1141b/mi] 84cal 7.31/0mph 11) 1mi - 8:15(8:15/mi) 141/145bpm [1162b/mi] 87cal 7.28/0mph 12) 1mi - 8:14(8:14/mi) 141/146bpm [1162b/mi] 87cal 7.28/0mph 13) 1mi - 8:00(8:00/mi) 143/149bpm [1143b/mi] 89cal 7.5/0mph 14) 1mi - 8:03(8:03/mi) 146/152bpm [1176b/mi] 97cal 7.45/0mph 15) 1mi - 8:10(8:10/mi) 147/154bpm [1201b/mi] 97cal 7.35/0mph 16) 1mi - 8:12(8:12/mi) 149/161bpm [1221b/mi] 103cal 7.32/0mph 17) 1mi - 7:46(7:46/mi) 150/158bpm [1166b/mi] 95cal 7.72/0mph 18) 1mi - 7:53(7:53/mi) 149/158bpm [1174b/mi] 88cal 7.61/0mph 19) 0.6mi - 4:52(8:09/mi) 148/160bpm [1206b/mi] 48cal 7.36/0mph 10:47 9:30 9:25 9:08 8:49 8:04 8:07 8:13 8:06 8:13 8:15 8:14 8:00 8:03 8:10 8:12 7:46 7:53 4:52 Add a comment	5.1mi, 48:00 Run - Recovery Run 22°C - 83% humidity Split Summary === 1) 1mi - 10:45(10:45/mi) 116/133bpm [1246b/mi] 111cal 5.58/0mph 2) 1mi - 9:17(9:17/mi) 133/140bpm [1235b/mi] 114cal 6.46/0mph 3) 1mi - 9:16(9:16/mi) 137/142bpm [1269b/mi] 116cal 6.48/0mph 4) 1mi - 8:57(8:57/mi) 142/151bpm [1270b/mi] 118cal 6.71/0mph 5) 1mi - 8:35(8:35/mi) 144/150bpm [1237b/mi] 114cal 6.99/0mph 6) 0.08mi - 43(8:55/mi) 144/148bpm [1284b/mi] 9cal 6.73/0mph 10:45 9:17 9:16 8:57 8:35 43 Add a comment	0mi, Cross - Bugger All Add a comment	14mi, 2:04:00 Run - Medium Long Run Upwind out, downwind back Sunrise @ 5.55M Split Summary === 1) 1mi - 11:07(11:07/mi) 110/127bpm [1222b/mi] 99cal 5.4/0mph 2) 1mi - 9:35(9:35/mi) 118/125bpm [1130b/mi] 87cal 6.26/0mph 3) 1mi - 9:23(9:23/mi) 121/132bpm [1136b/mi] 84cal 6.39/0mph 4) 1mi - 9:43(9:43/mi) 118/131bpm [1147b/mi] 73cal 6.17/0mph 5) 1mi - 9:35(9:35/mi) 116/124bpm [1112b/mi] 66cal 6.26/0mph 6) 1mi - 9:12(9:12/mi) 117/128bpm [1076b/mi] 63cal 6.53/0mph 7) 1mi - 8:58(8:58/mi) 119/124bpm [1066b/mi] 64cal 6.7/0mph 8) 1mi - 8:58(8:58/mi) 114/126bpm [1022b/mi] 56cal 6.69/0mph 9) 1mi - 8:38(8:38/mi) 117/130bpm [1009b/mi] 57cal 6.96/0mph 10) 1mi - 8:17(8:17/mi) 120/135bpm [994b/mi] 60cal 7.24/0mph 11) 1mi - 8:13(8:13/mi) 124/139bpm [1018b/mi] 66cal 7.31/0mph 12) 1mi - 7:47(7:47/mi) 134/142bpm [1042b/mi] 82cal 7.72/0mph 13) 1mi - 7:23(7:23/mi) 141/153bpm [1041b/mi] 92cal 8.13/0mph 14) 1mi - 7:12(7:12/mi) 144/169bpm [1036b/mi] 92cal 8.34/0mph 15) 0.01mi - 3(8:18/mi) 146/146bpm [1211b/mi] 7.24/0mph 11:07 9:35 9:23 9:43 9:35 9:12 8:58 8:58 8:38 8:17 8:13 7:47 7:23 7:12 3 Add a comment	7.1mi, 1:10:00 Run - Recovery Run Add a comment	10.1mi, 1:29:00 Run - Medium Long Run Split Summary === 1) 1mi - 10:00(10:00/mi) 124/145bpm [1240b/mi] 111cal 6/0mph 2) 1mi - 9:29(9:29/mi) 127/135bpm [1204b/mi] 100cal 6.33/0mph 3) 1mi - 8:58(8:58/mi) 121/130bpm [1085b/mi] 75cal 6.69/0mph 4) 1mi - 9:08(9:08/mi) 123/131bpm [1124b/mi] 78cal 6.57/0mph 5) 1mi - 9:04(9:04/mi) 124/129bpm [1125b/mi] 76cal 6.62/0mph 6) 1mi - 8:52(8:52/mi) 123/127bpm [1090b/mi] 66cal 6.77/0mph 7) 1mi - 8:35(8:35/mi) 130/140bpm [1115b/mi] 80cal 6.99/0mph 8) 1mi - 8:31(8:31/mi) 135/143bpm [1151b/mi] 90cal 7.04/0mph 9) 1mi - 8:06(8:06/mi) 139/146bpm [1126b/mi] 94cal 7.4/0mph 10) 1mi - 7:33(7:33/mi) 138/141bpm [1042b/mi] 80cal 7.94/0mph 11) 0.1mi - 47(8:05/mi) 139/141bpm [1124b/mi] 8cal 7.42/0mph 10:00 9:29 8:58 9:08 9:04 8:52 8:35 8:31 8:06 7:33 47 Add a comment	0mi, Cross - Bugger All Add a comment
Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23
22.1mi, 3:17:00 Run - Long Run Last pre-Lisbon marathon long run 3x gels 20kn Nly Split Summary === 1) 1mi - 10:40(10:40/mi) 120/134bpm [1279b/mi] 112cal 5.63/0mph 2) 1mi - 9:31(9:31/mi) 130/137bpm [1237b/mi] 110cal 6.31/0mph 3) 1mi - 9:09(9:09/mi) 124/129bpm [1134b/mi] 83cal 6.56/0mph 4) 1mi - 9:21(9:21/mi) 123/128bpm [1149b/mi] 77cal 6.42/0mph 5) 1mi - 9:25(9:25/mi) 120/128bpm [1130b/mi] 68cal 6.37/0mph 6) 1mi - 9:27(9:27/mi) 119/124bpm [1125b/mi] 63cal 6.35/0mph 7) 0.14mi - 1:20(9:50/mi) 118/122bpm [1161b/mi] 8cal 6.1/0mph 8) 0.02mi - 11(9:04/mi) 123/125bpm [1114b/mi] 1cal 6.62/0mph 9) 1mi - 9:19(9:19/mi) 127/133bpm [1183b/mi] 79cal 6.44/0mph 10) 1mi - 9:16(9:16/mi) 130/134bpm [1205b/mi] 85cal 6.47/0mph 11) 1mi - 8:58(8:58/mi) 129/134bpm [1156b/mi] 74cal 6.7/0mph 12) 1mi - 8:43(8:43/mi) 133/142bpm [1159b/mi] 82cal 6.88/0mph 13) 1mi - 8:38(8:38/mi) 133/141bpm [1149b/mi] 80cal 6.94/0mph 14) 1mi - 8:31(8:31/mi) 128/139bpm [1091b/mi] 60cal 7.04/0mph 15) 1mi - 9:08(9:08/mi) 136/141bpm [1242b/mi] 90cal 6.57/0mph 16) 1mi - 8:53(8:53/mi) 139/143bpm [1234b/mi] 93cal 6.76/0mph 17) 1mi - 8:42(8:42/mi) 133/140bpm [1158b/mi] 69cal 6.89/0mph 18) 1mi - 8:39(8:39/mi) 135/138bpm [1169b/mi] 72cal 6.93/0mph 19) 1mi - 8:50(8:50/mi) 133/137bpm [1174b/mi] 64cal 6.8/0mph 20) 1mi - 8:52(8:52/mi) 141/146bpm [1251b/mi] 96cal 6.76/0mph 21) 1mi - 8:26(8:26/mi) 142/145bpm [1197b/mi] 90cal 7.12/0mph 22) 1mi - 8:06(8:06/mi) 149/154bpm [1208b/mi] 107cal 7.4/0mph 23) 1mi - 7:48(7:48/mi) 150/157bpm [1170b/mi] 103cal 7.69/0mph 24) 0.97mi - 7:36(7:51/mi) 149/153bpm [1169b/mi] 94cal 7.65/0mph 10:40 9:31 9:09 9:21 9:25 9:27 1:20 11 9:19 9:16 8:58 8:43 8:38 8:31 9:08 8:53 8:42 8:39 8:50 8:52 8:26 17th Sep 2023, 1:36pm Bowman 🇸🇪 wrote: Nice one! Best of luck in Lisbon! 17th Sep 2023, 1:49pm Grandma wrote: Looks like a pretty perfect last LSR to me. All downhill from here-enjoy😎 17th Sep 2023, 5:46pm SailorSteve wrote: Cheers both. Tough today - possibly for the best? - the headwinds+hill sections were more of a slog vs the tailwinds+hills were easy, as always! - not the gentle sign off that I dreamed of, but probably more valuable for that. Bring it on. And best wishes to you both on your equally imminent next adventures💪💪 17th Sep 2023, 5:51pm Bowman 🇸🇪 wrote: Not an unusual last LR feeling after a marathon training block. :) But it will feel better after some tapering! Thanks! 17th Sep 2023, 5:54pm SailorSteve wrote: You know it Mr B! - and I’m excited for you👊 Add a comment	5.1mi, 50:00 Run - Recovery Run Add a comment	0mi, Cross - Bugger All Add a comment	8.3mi, 1:12:00 Run - Fartleks Paris 24 20 mins <>7-9 Split Summary === 1) 1mi - 9:49(9:49/mi) 122/137bpm [1198b/mi] 110cal 6.11/0mph 2) 1mi - 9:10(9:10/mi) 136/157bpm [1247b/mi] 118cal 6.55/0mph 3) 0.28mi - 2:28(8:57/mi) 133/138bpm [1190b/mi] 28cal 6.7/0mph 9:49 9:10 2:28 Paris 24 1x 42 min challenge Split Summary === 1) 1mi - 8:46(8:46/mi) 124/146bpm [1087b/mi] 98cal 6.84/0mph 2) 1mi - 8:38(8:38/mi) 135/143bpm [1166b/mi] 110cal 6.95/0mph 3) 1mi - 8:33(8:33/mi) 136/158bpm [1162b/mi] 102cal 7.02/0mph 4) 1mi - 7:59(7:59/mi) 142/149bpm [1135b/mi] 106cal 7.51/0mph 5) 1mi - 8:14(8:14/mi) 148/160bpm [1219b/mi] 117cal 7.28/0mph 6) 1mi - 7:59(7:59/mi) 147/163bpm [1173b/mi] 107cal 7.52/0mph 7) 0.01mi - 7(7:41/mi) 145/145bpm [1114b/mi] 1cal 7.81/0mph 8:46 8:38 8:33 7:59 8:14 7:59 Add a comment	4.1mi, 40:00 Run - Recovery Run Paris 24, 42min challenge, 3/4 Add a comment	5.1mi, 44:00 Run - Easy Paris 24, 42 min challenge 4/4 Split Summary === 1) 1mi - 10:05(10:05/mi) 116/137bpm [1169b/mi] 96cal 5.95/0mph 2) 1mi - 9:20(9:20/mi) 125/131bpm [1166b/mi] 98cal 6.43/0mph 3) 1mi - 8:41(8:41/mi) 131/140bpm [1138b/mi] 99cal 6.91/0mph 4) 1mi - 8:22(8:22/mi) 132/139bpm [1104b/mi] 92cal 7.17/0mph 5) 1mi - 7:55(7:55/mi) 128/140bpm [1013b/mi] 71cal 7.58/0mph 6) 0.01mi - 5(6:49/mi) 128/128bpm [873b/mi] 8.8/0mph 10:05 9:20 8:41 8:22 7:55 5 Add a comment	0mi, Cross - Bugger All Add a comment
Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30
13.2mi, 1:53:00 Run - Medium Long Run Interrupted run to halfway for pics. Split Summary === 1) 1mi - 10:58(10:58/mi) 115/128bpm [1262b/mi] 104cal 5.47/0mph 2) 1mi - 9:06(9:06/mi) 125/133bpm [1138b/mi] 95cal 6.59/0mph 3) 1mi - 9:32(9:32/mi) 120/136bpm [1144b/mi] 86cal 6.29/0mph 4) 1mi - 8:58(8:58/mi) 124/144bpm [1111b/mi] 81cal 6.69/0mph 5) 1mi - 8:59(8:59/mi) 124/134bpm [1113b/mi] 76cal 6.68/0mph 6) 1mi - 8:26(8:26/mi) 126/136bpm [1063b/mi] 73cal 7.11/0mph 7) 1mi - 8:38(8:38/mi) 127/133bpm [1097b/mi] 73cal 6.95/0mph 8) 1mi - 8:17(8:17/mi) 133/173bpm [1102b/mi] 82cal 7.24/0mph 9) 1mi - 8:03(8:03/mi) 135/140bpm [1087b/mi] 82cal 7.45/0mph 10) 1mi - 7:53(7:53/mi) 138/149bpm [1088b/mi] 87cal 7.61/0mph 11) 1mi - 7:45(7:45/mi) 142/149bpm [1102b/mi] 92cal 7.73/0mph 12) 1mi - 7:40(7:40/mi) 144/157bpm [1105b/mi] 96cal 7.82/0mph 13) 1mi - 7:13(7:13/mi) 151/184bpm [1090b/mi] 101cal 8.31/0mph 14) 0.18mi - 1:26(7:45/mi) 135/155bpm [1046b/mi] 11cal 7.74/0mph 10:58 9:06 9:32 8:58 8:59 8:26 8:38 8:17 8:03 7:53 7:45 7:40 7:13 1:26 Add a comment	5mi, 47:00 Run - Recovery Run Split Summary === 1) 1mi - 10:41(10:41/mi) 118/130bpm [1260b/mi] 111cal 5.62/0mph 2) 1mi - 9:27(9:27/mi) 130/139bpm [1228b/mi] 109cal 6.35/0mph 3) 1mi - 9:12(9:12/mi) 130/138bpm [1196b/mi] 99cal 6.52/0mph 4) 1mi - 9:01(9:01/mi) 132/139bpm [1190b/mi] 96cal 6.65/0mph 5) 1mi - 8:44(8:44/mi) 130/137bpm [1134b/mi] 83cal 6.88/0mph 6) 0.01mi - 10(11:07/mi) 128/128bpm [1424b/mi] 1cal 5.39/0mph 10:41 9:27 9:12 9:01 8:44 10 Add a comment	0mi, Cross - Bugger All Add a comment	7.8mi, 1:04:00 Run - Easy Split Summary === 1) 1mi - 9:45(9:45/mi) 130/145bpm [1268b/mi] 122cal 6.15/0mph 2) 1mi - 8:35(8:35/mi) 134/143bpm [1150b/mi] 106cal 6.99/0mph 3) 1mi - 8:04(8:04/mi) 142/150bpm [1146b/mi] 110cal 7.43/0mph 4) 1mi - 8:06(8:06/mi) 142/154bpm [1150b/mi] 106cal 7.41/0mph 5) 1mi - 7:58(7:58/mi) 142/186bpm [1131b/mi] 99cal 7.53/0mph 6) 1mi - 7:45(7:45/mi) 161/185bpm [1248b/mi] 125cal 7.74/0mph 7) 1mi - 7:42(7:42/mi) 156/163bpm [1200b/mi] 117cal 7.8/0mph 8) 0.84mi - 6:25(7:38/mi) 155/178bpm [1183b/mi] 94cal 7.86/0mph 9:45 8:35 8:04 8:06 7:58 7:45 7:42 6:25 Add a comment	4.1mi, 40:00 Run - Easy Add a comment	7.1mi, 59:00 Run - Easy Effort Tejo br - Sana Add a comment	-

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SailorSteve M60 Hampshire

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SailorSteve
M60 Hampshire