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lin50
F55 Staffordshire

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Recent Blogs
Snickerthon Race Report	Jun 2022
Merry Christmas	Dec 2021
Conwy Half (It’s a hill…get over it!)	Nov 2021
Monsal Trail Half Marathon	Nov 2021
Saturday : parkrun and geocaching	Oct 2021

Recent Training
19th Aug	General	1.5mi	25:30
18th Aug	Easy	3.5mi	40:19
17th Aug	General	0mi	25:00
16th Aug	Intervals	2.3mi	25:08
16th Aug	Warm Up	0.7mi	7:32

Planned Races	Show more
Spitfire 10K	28th Aug
The Doctor K Cup	8th Oct
Great South Run 5k	15th Oct
Great South Run	16th Oct
Weston Super Half	16th Apr

12 Month Benchmarks	Run
Mile	10:15
5k	32:30
5mi	54:06
10k	1:07:51
10mi	1:51:20
Half	2:36:47
20mi	4:14:46
Mara	6:01:12

Recent Pictures	Show more

2022 Targets	Set your targets
Run 1200 Walk 300

Recent Threads
Wordle fans
Let's count to a million
The Music Game
Run Walk Run
The grateful just to finish a marathon thread
Rundle

Buddies (2)

Followers (3)

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Best Times
Best WAVA

Dist	Races	PB	WB	2015	2016	2017	2018	2019	2020	2021	2022
5km	73	30:05 9:41/mi	56.14	31:34 52.34	30:49 54.21	30:05 56.14	30:30 56.00	31:37 54.64	31:27 55.56	33:04 54.08	32:35 54.89
4mi	4	41:36 10:24/mi	52.86				41:36 52.86	42:42 52.09
5mi	3	53:06 10:37/mi	53.76				53:06 53.76	53:29 53.38
10km	36	1:02:40 10:05/mi	56.71	1:07:24 50.85	1:03:21 55.22	1:02:56 55.79	1:02:40 56.71	1:03:30 56.67	1:05:07 55.96	1:06:42 55.33	1:08:49 54.32
10mi	9	1:46:10 10:37/mi	55.52			1:55:53 49.62	1:46:10 55.52	1:47:56 55.16		1:53:37 53.21
13.1mi	22	2:12:51 10:08/mi	57.89		2:24:33 51.92	2:18:09 54.99	2:12:51 57.89	2:18:40 56.16	2:55:51 44.84	2:30:37 53.72	2:39:57 50.59
26.2km	1	3:07:35 11:31/mi	51.67				3:07:35 51.67
19mi	1	4:07:17 13:01/mi	47.55							4:07:17 47.55
20mi	1	4:15:46 12:47/mi	49.03								4:15:46 49.03
26.2mi	3	5:23:07 12:20/mi	50.16			5:28:06 48.13		5:23:07 50.16			6:01:54 46.62
50km	1	6:31:41 12:36/mi	51.36							6:31:41 51.36

Date	Planned Races			Distance
28 May	Edinburgh Marathon Confirmed			26.2mi
16 Apr	Weston Super Half Confirmed			13.1mi
16 Oct	Great South Run Confirmed			10mi
15 Oct	Great South Run 5k Confirmed			5km
8 Oct	The Doctor K Cup Confirmed			5km
28 Aug	Spitfire 10K Confirmed			10km
2022		Result	WAVA	Distance
23 Jul	Brynaman parkrun	34:01	52.57	5km
16 Jul	Chasewater parkrun	34:38	51.64	5km
9 Jul	Beacon parkrun SB	32:35	54.89	5km
2 Jul	Birmingham Black country Half Marathon SB	2:39:57	50.59	13.1mi
26 Jun	The Snickerthon 2022 (10K)	1:16:36	48.80	10km
25 Jun	Chasewater parkrun	33:40	53.12	5km
4 Jun	Chasewater parkrun	33:21	53.62	5km
21 May	Chasewater parkrun	32:48	54.52	5km
8 May	Market Drayton 10k SB	1:08:49	54.32	10km
23 Apr	Beacon parkrun	33:16	53.76	5km
10 Apr	Great Welsh Marathon SB	6:01:54	46.62	26.2mi
20 Mar	Ashby 20 PB	4:15:46	49.03	20mi
12 Feb	Chasewater parkrun	33:14	53.81	5km
5 Feb	Chasewater parkrun	33:03	54.11	5km
1 Jan	Beacon parkrun	34:03	52.52	5km
2021		Result	WAVA	Distance
21 Nov	Conwy Half Marathon	2:39:01	50.88	13.1mi
14 Nov	Draycote Water 10	1:55:41	52.94	10mi
6 Nov	Monsal Trail Half Marathon SB	2:30:37	53.72	13.1mi
30 Oct	Beacon parkrun SB	33:04	54.08	5km
17 Oct	Great South Run SB	1:53:37	53.21	10mi
2 Oct	The Doctor K Cup	33:19	53.06	5km
2 Oct	Kingsbury Water parkrun	33:42	52.45	5km
18 Sep	Sherwood Pines parkrun	34:02	51.94	5km
29 Aug	Spitfire 10K SB	1:06:42	55.33	10km
7 Aug	Lakeside parkrun	34:27	51.31	5km
31 Jul	Railway Short Course PB	4:07:17	47.55	19mi
3 Jul	Birmingham Black Country Half Marathon	2:38:49	50.29	13.1mi
3 Apr	Silkin Way Ultra PB	6:31:41	51.36	50km
2020		Result	WAVA	Distance
18 Oct	Thoresby Half Marathon SB	2:55:51	44.84	13.1mi
29 Feb	Cannock Chase parkrun	33:23	52.34	5km
19 Jan	Open to the Elements (10km) SB	1:05:07	55.96	10km
1 Jan	Aberystwyth parkrun SB	31:27	55.56	5km
2019		Result	WAVA	Distance
28 Dec	Llanerchaeron parkrun	33:03	52.87	5km
25 Dec	Walsall Arboretum parkrun	32:52	53.16	5km
14 Dec	Chasewater parkrun	36:31	47.85	5km
8 Dec	Sneyd Striders Pudding Run	1:52:17	53.16	10mi
17 Nov	Derby 10 Mile	1:48:13	55.16	10mi
20 Oct	Great South Run	1:53:18	52.02	10mi
13 Oct	Manchester Half Marathon	2:25:47	53.41	13.1mi
28 Sep	Tissington Half SB	2:18:40	56.16	13.1mi
22 Sep	Stafford 10K		0.00	10km
14 Sep	Birchfield Harriers 10k Trail Poppy Run	1:14:30	48.30	10km
8 Sep	Lake Vyrnwy Half Marathon	2:23:48	54.15	13.1mi
4 Sep	Harper Scarper 5K Sexarathon Series	32:05	53.84	5km
1 Sep	Spitfire 10K SB	1:03:30	56.67	10km
10 Aug	Erewash Half Marathon	2:37:39	49.39	13.1mi
17 Jul	Vic Musgrove Fast Five 5K Sexarathon Series SB	31:37	54.64	5km
6 Jul	Birmingham Black Country Half Marathon	2:32:45	50.98	13.1mi
26 Jun	Ironbridge 4M Sexarathon Series	44:08	50.40	4mi
15 Jun	Gnosall Carnival 10K	1:27:25	41.16	10km
12 Jun	The Shropshire 4M Sexarathon Series SB	42:42	52.09	4mi
26 May	Liverpool rock n roll marathon PB	5:23:07	50.15	26.2mi
15 May	Phoenix Flyer 5KM Sexarathon Series	31:50	54.27	5km
12 May	Market Drayton 10k	1:06:02	54.49	10km
17 Apr	Lilleshall Sexarathon 5 miles SB	53:29	53.38	5mi
14 Apr	Coast Half Marathon	2:25:03	53.68	13.1mi
7 Apr	Cathedral to castle 10mile SB	1:47:56	54.61	10mi
24 Mar	Ironbridge Half Marathon	2:26:31	53.15	13.1mi
10 Mar	Florette Fradley 10k	1:15:10	47.87	10km
3 Mar	Anglesey Half Marathon	2:25:41	53.45	13.1mi
17 Feb	Village Bakery Half Marathon		0.00	13.1mi
10 Feb	Walton Wobble 10k	1:08:07	52.82	10km
20 Jan	Open to the Elements (10km)	1:05:41	54.78	10km
1 Jan	Rosliston parkrun	34:26	50.17	5km
1 Jan	Conkers parkrun, N.W.Leicestershire	32:16	53.54	5km
2018		Result	WAVA	Distance
25 Dec	Walsall Arboretum parkrun	32:09	53.73	5km
9 Dec	Sneyd Striders Christmas Pudding Run PB	53:06	53.76	5mi
25 Nov	Derby 10 PB	1:46:10	55.52	10mi
10 Nov	Mad Jacks 5		0.00	5mi
3 Nov	Crichton parkrun	32:35	53.02	5km
7 Oct	Chester metric marathon PB	3:07:35	51.67	26.2km
29 Sep	Tissington Half PB	2:12:51	57.89	13.1mi
23 Sep	Stafford 10K PB	1:02:40	56.71	10km
9 Sep	Great North Run	2:33:58	49.95	13.1mi
5 Sep	Harper Scarper 5K Sexarathon Series	33:22	51.19	5km
2 Sep	Spitfire 10K	1:03:39	55.84	10km
5 Aug	Cannock Chase 10k	1:19:57	44.45	10km
29 Jul	Abbott Trail	1:12:18	49.16	10km
28 Jul	Walsall Arboretum parkrun	31:53	53.57	5km
18 Jul	Vic Musgrove Fast Five 5K Sexarathon Series	31:01	55.07	5km
27 Jun	Ironbridge 4M Sexarathon Series	46:36	47.19	4mi
16 Jun	Gnosall Carnival 10K	1:24:19	42.15	10km
13 Jun	The Shropshire 4M Sexarathon Series PB	41:36	52.86	4mi
19 May	The Chillington Hall Half (aka The Brewood Half)	2:39:04	48.35	13.1mi
16 May	Phoenix Flyer 5KM Sexarathon Series	30:35	55.85	5km
13 May	Market Drayton 10k	1:05:06	54.59	10km
12 May	Cannock Chase parkrun	31:01	55.07	5km
22 Apr	Longhorn 10k	1:09:26	51.19	10km
21 Apr	Walsall Arboretum parkrun SB	30:30	56.00	5km
18 Apr	Lilleshall Sexarathon 5 miles	53:52	52.36	5mi
8 Apr	Cathedral to castle 10mile	1:47:13	54.29	10mi
25 Mar	Ironbridge Half Marathon	2:27:17	52.22	13.1mi
25 Feb	East Midlands 10k	1:03:48	55.71	10km
17 Feb	Cannock Chase parkrun	31:34	54.11	5km
21 Jan	Open to the Elements (10km)	1:07:12	52.89	10km
2017		Result	WAVA	Distance
30 Dec	Cannock Chase parkrun	32:58	51.81	5km
25 Dec	Cannock Chase parkrun	32:19	52.86	5km
14 Oct	Walsall Arboretum parkrun	33:50	49.92	5km
7 Oct	The Tissington Trail Half SB	2:18:09	54.99	13.1mi
24 Sep	Baxters Loch Ness Marathon SB	5:28:06	48.13	26.2mi
9 Sep	Cannock Chase parkrun	32:59	51.21	5km
3 Sep	Spitfire 10K SB	1:02:56	55.79	10km
5 Aug	Walsall Arboretum parkrun	30:58	54.54	5km
1 Jul	Birmingham Black Country Half Marathon	2:34:22	49.21	13.1mi
10 Jun	Cannock Chase parkrun	32:14	52.40	5km
21 May	Inflatable 5k Obstacle Run - Wolverhampton	1:00:00	28.15	5km
20 May	Cannock Chase parkrun	31:33	53.53	5km
13 May	Chillington Hall Half Marathon	2:34:31	49.16	13.1mi
7 May	Market Drayton 10k	1:05:49	53.34	10km
29 Apr	Wolverhampton parkrun PB	30:05	56.14	5km
9 Apr	Cathedral to Castle Run SB	1:55:53	49.62	10mi
1 Apr	Cannock Chase parkrun	32:14	52.40	5km
18 Mar	Cannock Chase parkrun	32:42	51.65	5km
12 Mar	Fradley 10k	1:05:53	53.29	10km
11 Mar	Walsall Arboretum parkrun	32:09	52.53	5km
4 Mar	Cannock Chase parkrun	32:53	51.36	5km
26 Feb	Carsington Water 10K	1:09:06	50.81	10km
18 Feb	Cannock Chase parkrun	32:05	52.64	5km
28 Jan	Cannock Chase parkrun	32:36	51.81	5km
2016		Result	WAVA	Distance
31 Dec	Cannock Chase parkrun	32:08	52.56	5km
25 Dec	Walsall Arboretum parkrun	31:48	53.11	5km
24 Dec	Cannock Chase parkrun	32:42	51.65	5km
10 Dec	Cannock Chase parkrun	32:55	51.31	5km
3 Dec	Cannock Chase parkrun	32:35	51.84	5km
27 Nov	EMA 10k	1:03:35	55.22	10km
19 Nov	CRUK Tough 10	1:22:36	42.50	10km
15 Oct	Milford Mash Up 10k	1:20:38	43.02	10km
8 Oct	The Tissington Trail Half Marathon SB	2:24:33	51.92	13.1mi
11 Sep	Lichfield 10k	1:08:56	50.32	10km
4 Sep	Spitfire 10k	1:10:21	49.31	10km
20 Aug	Walsall Arboretum parkrun	32:45	51.01	5km
7 Aug	Cannock Chase 10k	1:20:38	43.02	10km
2 Jul	Birmingham Black Country Half Marathon	2:37:40	47.60	13.1mi
11 Jun	Walsall Arboretum parkrun SB	30:49	54.21	5km
1 May	Great Birmingham 10k	1:09:18	50.05	10km
9 Apr	Walsall Arboretum parkrun	30:50	54.18	5km
13 Mar	Florette Fradley 10K SB	1:03:21	54.75	10km
12 Mar	Walsall Arboretum parkrun	31:06	53.71	5km
5 Mar	Mash March Madness 10k	1:13:30	47.19	10km
2015		Result	WAVA	Distance
28 Nov	Chasewater Christmas Pudding Dash	1:11:43	48.37	10km
31 Oct	Walsall Arboretum parkrun	32:00	52.20	5km
17 Oct	Walsall Arboretum parkrun	31:34	52.34	5km
10 Oct	Milford Mash Up 10K	1:14:04	46.28	10km
26 Sep	walsallparkrun	32:27	50.92	5km
6 Sep	Banks's 10k Run - Carver Wolverhampton City Marathon Events SB	1:07:24	50.85	10km
22 Aug	Walsall Arboretum parkrun SB	31:34	52.34	5km
8 Aug	Walsall Arboretum parkrun	31:55	51.77	5km
25 Jul	Walsall Arboretum parkrun	31:37	52.26	5km
11 Jul	Walsall Arboretum parkrun	33:51	48.81	5km
20 Jun	Walsall Arboretum parkrun	32:08	51.42	5km
13 Jun	Walsall Arboretum parkrun	34:07	48.43	5km
10 Jun	Race For Life	34:45	47.55	5km
9 May	Walsall Arboretum parkrun	33:27	49.40	5km
25 Apr	Walsall Arboretum parkrun	33:57	48.67	5km
28 Mar	Walsall Arboretum parkrun	35:45	46.22	5km
21 Mar	It's a Mud Thing		0.00	5km
14 Mar	Walsall Arboretum parkrun	36:10	45.69	5km
28 Feb	Walsall Arboretum parkrun	37:32	44.02	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
2022	14	12	18	30	14	31	24	9	0	0	0	0	152
2022	84	76	84	64	61	64	51	36	0	0	0	0	518
2021	32	30	11	26	29	49	38	27	16	19	11	9	296
2021	108	104	136	126	103	63	89	70	61	91	76	64	1092
2021	0	0	0	0	12	0	0	0	0	0	0	0	12
2020	0	0	0	0	0	0	0	5	10	7	16	7	46
2020	72	91	73	72	65	72	90	111	70	97	100	88	1001
2020	0	0	0	0	13	43	22	37	30	0	0	0	145
2019	63	54	97	82	77	85	65	78	77	60	69	61	867
2018	54	59	64	58	52	60	48	75	77	73	53	70	743
2017	46	42	38	77	54	69	84	68	50	43	51	37	658
2016	54	59	61	64	70	48	33	41	40	48	43	39	600
2015	0	11	24	30	22	30	40	44	31	42	45	39	359

Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26	Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29	Sat 30th Jul Jul 30
0mi, 30:00 Cross - Yoga 25 mins yoga plus 50x sit ups and 45sec plank Add a comment 1.6mi, 34:53 Walk - General Split Summary === 1) 1m - 23:06(23:06/m) 91/114bpm [2103b/mi] 103cal 2.6/3.47mph 2) 0.57m - 11:47(20:47/m) 80/92bpm [1662b/mi] 54cal 2.89/3.23mph Add a comment	2.8mi, 1:24:09 Walk - General Split Summary === 1) 1m - 31:34(31:34/m) 76/107bpm [2399b/mi] 108cal 1.9/3.86mph 2) 1m - 31:56(31:56/m) 73/100bpm [2331b/mi] 107cal 1.88/2.71mph 3) 0.77m - 20:38(26:45/m) 75/95bpm [2006b/mi] 79cal 2.24/2.92mph Add a comment	0mi, 28:00 Cross - Yoga 25 mins yoga / 50 sit ups Add a comment 0.5mi, 10:16 Walk - General Split Summary === 1) 0.5m - 10:16(20:33/m) 144/162bpm [2960b/mi] 73cal 2.92/3.65mph Add a comment 2.8mi, 31:10 Run - Run-Walk Holiday run Split Summary === 1) 1m - 11:21(11:21/m) 137/156bpm [1554b/mi] 87cal 5.29/5.89mph 2) 1m - 11:35(11:35/m) 149/160bpm [1725b/mi] 94cal 5.18/6.57mph 3) 0.75m - 8:14(10:57/m) 158/169bpm [1731b/mi] 71cal 5.48/6.35mph Add a comment	2mi, 56:34 Walk - General Split Summary === 1) 1m - 26:41(26:41/m) 131/157bpm [3495b/mi] 142cal 2.25/3.07mph 2) 1m - 29:50(29:50/m) 129/153bpm [3848b/mi] 133cal 2.01/3.07mph 3) 0m - 3(27:13/m) 133/133bpm [3620b/mi] 2.21/2.65mph Add a comment 0.4mi, 8:00 Walk - General Split Summary === 1) 0.39m - 8:00(20:24/m) 149/158bpm [3038b/mi] 57cal 2.94/3.8mph Add a comment 2.9mi, 33:37 Run - Run-Walk Split Summary === 1) 1m - 11:22(11:22/m) 147/165bpm [1671b/mi] 92cal 5.28/5.97mph 2) 1m - 11:56(11:56/m) 150/165bpm [1789b/mi] 93cal 5.03/6.05mph 3) 0.85m - 10:19(12:11/m) 153/165bpm [1863b/mi] 82cal 4.93/6.51mph Add a comment	0mi, 25:00 Cross - General 50 x sit ups/20 mins stretching/1 min plank Add a comment 0.4mi, 12:23 Walk - General Split Summary === 1) 0.41m - 12:23(30:00/m) 138/160bpm [4140b/mi] 82cal 2/2.88mph Add a comment 0.4mi, 12:37 Walk - General Split Summary === 1) 0.42m - 12:37(29:53/m) 140/164bpm [4184b/mi] 85cal 2.01/2.88mph Add a comment 1.3mi, 24:31 Walk - General Split Summary === 1) 1m - 18:23(18:23/m) 122/146bpm [2242b/mi] 102cal 3.26/4.15mph 2) 0.31m - 6:08(19:52/m) 136/149bpm [2703b/mi] 34cal 3.02/3.51mph Add a comment 3.9mi, 44:43 Run - General Holiday run with the lovely Welsh Poppy Split Summary === 1) 1m - 11:23(11:23/m) 151/167bpm [1720b/mi] 90cal 5.27/6.41mph 2) 1m - 11:56(11:56/m) 157/170bpm [1875b/mi] 94cal 5.02/6.16mph 3) 1m - 11:07(11:07/m) 157/167bpm [1746b/mi] 88cal 5.4/6.45mph 4) 0.9m - 10:16(11:22/m) 155/168bpm [1763b/mi] 78cal 5.28/6.35mph Add a comment	-	-
Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2	Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5	Sat 6th Aug Aug 6
1mi, 26:00 Walk - General Split Summary === 1) 0.95m - 26:00(27:18/m) 107/148bpm [2921b/mi] 109cal 2.2/2.98mph Add a comment	0mi, 20:00 Cross - General 38 x sit ups / 15 mins yoga stretches / 1 min plank Add a comment	0.3mi, 5:00 Walk - General Split Summary === 1) 0.29m - 5:00(17:11/m) 135/165bpm [2319b/mi] 29cal 3.49/3.78mph Add a comment 3mi, 34:12 Run - Hill Work Lampost intervals up the hill and down the other side! Split Summary === 1) 1m - 11:30(11:30/m) 145/163bpm [1667b/mi] 85cal 5.22/6.16mph 2) 1m - 11:40(11:40/m) 161/167bpm [1879b/mi] 92cal 5.14/7.28mph 3) 1m - 11:00(11:00/m) 164/172bpm [1805b/mi] 93cal 5.45/6.7mph 4) 0m - 1(13:13/m) 168/168bpm [2222b/mi] 4.54/6.12mph 3rd Aug 2022, 6:39am Welshpoppy wrote: Well done on hill work :) Add a comment	-	4mi, 44:45 Run - General Club run Split Summary === 1) 1m - 11:18(11:18/m) 155/171bpm [1750b/mi] 93cal 5.31/6.12mph 2) 1m - 11:05(11:05/m) 153/161bpm [1696b/mi] 88cal 5.41/6.35mph 3) 1m - 10:58(10:58/m) 157/168bpm [1721b/mi] 88cal 5.47/6.16mph 4) 1m - 11:22(11:22/m) 159/172bpm [1808b/mi] 91cal 5.27/6.39mph 5) 0m - 2(7:37/m) 160/162bpm [1219b/mi] 7.87/5.91mph Add a comment	0mi, 35:00 Cross - General 15mins upper body strength with weights/ 60 sit ups / 1 min plank / 15mins yoga Add a comment	0.8mi, 16:44 Walk - General Split Summary === 1) 0.75m - 16:44(22:23/m) 127/150bpm [2843b/mi] 91cal 2.68/5.24mph Add a comment 0mi, 25:00 Cross - Yoga 60 x sit ups/ 75 sec plank / 5min standing abs/15min yoga stretch Add a comment 0.5mi, 7:49 Walk - General Split Summary === 1) 0.47m - 7:49(16:43/m) 139/164bpm [2323b/mi] 49cal 3.59/3.86mph Add a comment 3.1mi, 35:11 Run - Run-Walk Split Summary === 1) 1m - 10:46(10:46/m) 144/159bpm [1550b/mi] 85cal 5.57/5.82mph 2) 1m - 11:36(11:36/m) 152/165bpm [1762b/mi] 90cal 5.18/6.18mph 3) 1m - 11:31(11:31/m) 160/186bpm [1843b/mi] 93cal 5.21/6.55mph 4) 0.12m - 1:18(10:40/m) 163/177bpm [1739b/mi] 10cal 5.63/7.01mph Add a comment
Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9	Wed 10th Aug Aug 10	Thu 11th Aug Aug 11	Fri 12th Aug Aug 12	Sat 13th Aug Aug 13
0.9mi, 23:50 Walk - General Split Summary === 1) 0.91m - 23:50(26:10/m) 84/123bpm [2198b/mi] 96cal 2.29/3.9mph Add a comment 0mi, 25:00 Cross - General 60x sit ups/80sec plank/5mins standing abs/15mins yoga stretches Add a comment 0.6mi, 11:01 Walk - General Split Summary === 1) 0.63m - 11:01(17:36/m) 130/172bpm [2289b/mi] 64cal 3.41/3.99mph Add a comment 6mi, 1:10:43 Run - Run-Walk Split Summary === 1) 1m - 11:26(11:26/m) 147/169bpm [1680b/mi] 87cal 5.25/6.57mph 2) 1m - 11:45(11:45/m) 151/158bpm [1774b/mi] 89cal 5.11/6.57mph 3) 1m - 11:43(11:43/m) 152/168bpm [1782b/mi] 88cal 5.12/6.45mph 4) 1m - 11:53(11:53/m) 157/169bpm [1865b/mi] 93cal 5.05/6.39mph 5) 1m - 12:13(12:13/m) 155/168bpm [1894b/mi] 93cal 4.91/6.72mph 6) 1m - 11:41(11:41/m) 159/191bpm [1858b/mi] 92cal 5.13/6.37mph 7) 0m - 2(8:21/m) 159/160bpm [1327b/mi] 7.19/5.99mph Add a comment	0mi, 25:00 Cross - General 20 mins upper body strength with weights/ 62 x sit ups / 1 min plank Add a comment	2.5mi, 30:01 Run - Run-Walk Split Summary === 1) 1m - 12:25(12:25/m) 125/142bpm [1552b/mi] 82cal 4.83/6.24mph 2) 1m - 12:02(12:02/m) 141/163bpm [1698b/mi] 84cal 4.98/6.39mph 3) 0.47m - 5:34(11:43/m) 151/156bpm [1769b/mi] 42cal 5.12/6.39mph Add a comment	0mi, 15:00 Cross - General 10 mins on cross trainer/70 x sit ups/90sec plank Add a comment	0mi, 30:00 Cross - General 75 x sit ups / 60sec plank / 15 mins low impact with light weights/ 10 mins yoga stretches Add a comment 1.3mi, 22:30 Walk - General Split Summary === 1) 1m - 17:39(17:39/m) 94/111bpm [1659b/mi] 95cal 3.4/3.78mph 2) 0.27m - 4:51(17:52/m) 91/102bpm [1625b/mi] 26cal 3.36/3.49mph Add a comment	0mi, 15:00 Cross - General 75 x sit ups / 60 sec plank / 10 min yoga stretches Add a comment	0.8mi, 18:47 Walk - General Split Summary === 1) 0.76m - 18:47(24:35/m) 85/108bpm [2090b/mi] 76cal 2.44/3.51mph Add a comment 3mi, 35:17 Run - Run-Walk Split Summary === 1) 1m - 11:30(11:30/m) 140/155bpm [1610b/mi] 89cal 5.22/5.87mph 2) 1m - 11:36(11:36/m) 149/162bpm [1728b/mi] 91cal 5.17/6.39mph 3) 1m - 12:08(12:08/m) 154/174bpm [1870b/mi] 95cal 4.94/6.43mph 4) 0.01m - 2(7:46/m) 160/160bpm [1243b/mi] 7.72/6.37mph 13th Aug 2022, 11:12am Welshpoppy wrote: Nice running in this heat! Add a comment
Sun 14th Aug Aug 14	Mon 15th Aug Aug 15	Tue 16th Aug Aug 16	Wed 17th Aug Aug 17	Thu 18th Aug Aug 18	Fri 19th Aug Aug 19	Sat 20th Aug Aug 20
0.8mi, 20:51 Walk - General Split Summary === 1) 0.76m - 20:51(27:32/m) 81/120bpm [2230b/mi] 79cal 2.18/3.8mph Add a comment 0.5mi, 11:12 Walk - General Split Summary === 1) 0.5m - 11:12(22:26/m) 115/150bpm [2580b/mi] 57cal 2.67/3.61mph Add a comment 7.7mi, 1:42:31 Run - Trail Run Smile miles….it’s all about miles in the legs rather than pace today. Split Summary === 1) 1m - 12:45(12:45/m) 122/142bpm [1555b/mi] 79cal 4.71/6.39mph 2) 1m - 12:54(12:54/m) 133/145bpm [1717b/mi] 85cal 4.65/6.53mph 3) 1m - 12:58(12:58/m) 137/147bpm [1776b/mi] 84cal 4.63/6.87mph 4) 1m - 13:41(13:41/m) 137/150bpm [1875b/mi] 85cal 4.38/6.12mph 5) 1m - 13:43(13:43/m) 135/152bpm [1851b/mi] 83cal 4.38/6.16mph 6) 1m - 13:45(13:45/m) 138/147bpm [1898b/mi] 82cal 4.36/6.2mph 7) 1m - 13:26(13:26/m) 138/156bpm [1854b/mi] 82cal 4.46/6.24mph 8) 0.67m - 9:19(13:51/m) 143/150bpm [1980b/mi] 60cal 4.33/5.68mph Add a comment	1.2mi, 21:30 Walk - General Split Summary === 1) 1m - 17:22(17:22/m) 82/100bpm [1424b/mi] 95cal 3.46/7.22mph 2) 0.23m - 4:09(17:44/m) 88/98bpm [1561b/mi] 22cal 3.38/3.72mph Add a comment	2.3mi, 25:08 Run - Intervals 1k easy, 1 mile short sprint intervals, 1k run/walk cool down Split Summary === 1) 1m - 11:13(11:13/m) 144/163bpm [1616b/mi] 90cal 5.35/6.8mph 2) 1m - 10:50(10:50/m) 158/168bpm [1712b/mi] 91cal 5.54/6.93mph 3) 0.29m - 3:05(10:43/m) 159/165bpm [1705b/mi] 26cal 5.59/6.68mph Add a comment 0.7mi, 7:32 Run - Warm Up Split Summary === 1) 0.69m - 7:32(10:56/m) 147/164bpm [1606b/mi] 62cal 5.49/6.05mph Add a comment	0mi, 25:00 Cross - General 86 x sit ups / 60secs plank / 18 mins pilates Add a comment	3.5mi, 40:19 Run - Easy Tail runner at club run Split Summary === 1) 1m - 11:54(11:54/m) 144/164bpm [1714b/mi] 96cal 5.04/5.72mph 2) 1m - 11:20(11:20/m) 153/162bpm [1733b/mi] 96cal 5.3/6.1mph 3) 1m - 11:35(11:35/m) 156/169bpm [1808b/mi] 99cal 5.18/6.14mph 4) 0.5m - 5:29(10:55/m) 155/163bpm [1691b/mi] 45cal 5.5/6.57mph Add a comment	1.5mi, 25:30 Walk - General Split Summary === 1) 1m - 17:42(17:42/m) 94/122bpm [1664b/mi] 95cal 3.39/5.36mph 2) 0.45m - 7:48(17:21/m) 93/102bpm [1614b/mi] 43cal 3.46/3.76mph Add a comment	-

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lin50 F55 Staffordshire

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lin50
F55 Staffordshire