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Races
154 -
Miles
5837 -
Miles
157 -
Miles
494 -
WAVA
57.89% -
5k
30:05 -
5M
53:06 -
10k
1:02:40 -
10M
1:46:10 -
Half
2:12:51 -
20M
4:15:46 -
Mara
5:23:07 -
50k
6:31:41
About Me | |
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Random Q&A | See your Q&A |
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This user has not completed any responses. |
Recent Blogs | |
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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 | |||
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19th Aug
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General | 1.5mi | 25:30 |
18th Aug
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Easy | 3.5mi | 40:19 |
17th Aug
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General | 0mi | 25:00 |
16th Aug
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Intervals | 2.3mi | 25:08 |
16th Aug
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Warm Up | 0.7mi | 7:32 |
Planned Races | Show more |
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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 |
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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 |
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2022 Targets | Set your targets |
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Recent Threads |
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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) |
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Followers (3) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
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
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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
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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
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Wed 27th Jul
Jul 27
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Thu 28th Jul
Jul 28
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Fri 29th Jul
Jul 29
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Sat 30th Jul
Jul 30
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25 mins yoga plus 50x sit ups and 45sec plank
![]()
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 ![]() |
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 ![]() |
25 mins yoga / 50 sit ups
![]()
Split Summary
=== 1) 0.5m - 10:16(20:33/m) 144/162bpm [2960b/mi] 73cal 2.92/3.65mph ![]()
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 ![]() |
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 ![]()
Split Summary
=== 1) 0.39m - 8:00(20:24/m) 149/158bpm [3038b/mi] 57cal 2.94/3.8mph ![]()
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 ![]() |
50 x sit ups/20 mins stretching/1 min plank
![]()
Split Summary
=== 1) 0.41m - 12:23(30:00/m) 138/160bpm [4140b/mi] 82cal 2/2.88mph ![]()
Split Summary
=== 1) 0.42m - 12:37(29:53/m) 140/164bpm [4184b/mi] 85cal 2.01/2.88mph ![]()
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 ![]()
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 ![]() |
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|
-
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Sun 31st Jul
Jul 31
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Mon 1st Aug
Aug 1
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Tue 2nd Aug
Aug 2
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Wed 3rd Aug
Aug 3
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Thu 4th Aug
Aug 4
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Fri 5th Aug
Aug 5
|
Sat 6th Aug
Aug 6
|
Split Summary
=== 1) 0.95m - 26:00(27:18/m) 107/148bpm [2921b/mi] 109cal 2.2/2.98mph ![]() |
38 x sit ups / 15 mins yoga stretches / 1 min plank
![]() |
Split Summary
=== 1) 0.29m - 5:00(17:11/m) 135/165bpm [2319b/mi] 29cal 3.49/3.78mph ![]()
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 |
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|
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 ![]() |
15mins upper body strength with weights/ 60 sit ups / 1 min plank / 15mins yoga
![]() |
Split Summary
=== 1) 0.75m - 16:44(22:23/m) 127/150bpm [2843b/mi] 91cal 2.68/5.24mph ![]()
60 x sit ups/ 75 sec plank / 5min standing abs/15min yoga stretch
![]()
Split Summary
=== 1) 0.47m - 7:49(16:43/m) 139/164bpm [2323b/mi] 49cal 3.59/3.86mph ![]()
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 ![]() |
Sun 7th Aug
Aug 7
|
Mon 8th Aug
Aug 8
|
Tue 9th Aug
Aug 9
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Wed 10th Aug
Aug 10
|
Thu 11th Aug
Aug 11
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Fri 12th Aug
Aug 12
|
Sat 13th Aug
Aug 13
|
Split Summary
=== 1) 0.91m - 23:50(26:10/m) 84/123bpm [2198b/mi] 96cal 2.29/3.9mph ![]()
60x sit ups/80sec plank/5mins standing abs/15mins yoga stretches
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Split Summary
=== 1) 0.63m - 11:01(17:36/m) 130/172bpm [2289b/mi] 64cal 3.41/3.99mph ![]()
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 ![]() |
20 mins upper body strength with weights/ 62 x sit ups / 1 min plank
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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 ![]() |
10 mins on cross trainer/70 x sit ups/90sec plank
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75 x sit ups / 60sec plank / 15 mins low impact with light weights/ 10 mins yoga stretches
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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 ![]() |
75 x sit ups / 60 sec plank / 10 min yoga stretches
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Split Summary
=== 1) 0.76m - 18:47(24:35/m) 85/108bpm [2090b/mi] 76cal 2.44/3.51mph ![]()
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 |
Sun 14th Aug
Aug 14
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Mon 15th Aug
Aug 15
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Tue 16th Aug
Aug 16
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Wed 17th Aug
Aug 17
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Thu 18th Aug
Aug 18
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Fri 19th Aug
Aug 19
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Sat 20th Aug
Aug 20
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Split Summary
=== 1) 0.76m - 20:51(27:32/m) 81/120bpm [2230b/mi] 79cal 2.18/3.8mph ![]()
Split Summary
=== 1) 0.5m - 11:12(22:26/m) 115/150bpm [2580b/mi] 57cal 2.67/3.61mph ![]()
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 ![]() |
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 ![]() |
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 ![]()
Split Summary
=== 1) 0.69m - 7:32(10:56/m) 147/164bpm [1606b/mi] 62cal 5.49/6.05mph ![]() |
86 x sit ups / 60secs plank / 18 mins pilates
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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 ![]() |
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 ![]() |
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