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Keegan
M40 Staffordshire

Cape Hunting Dog (64)

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About Me
Ran as a youngster on a regular basis then stopped as work, life and idleness along with moving around for work got in the way for about 20 years. I decided in 2013 that I was fed up with being a couch potato and started doing a bit of running, just for fitness sake. To keep myself motivated, I entered the Great Birmingham Run (Half Marathon) in 2013 and trained towards it. Loved the experience and have continued running since. Show More...

About Me

Ran as a youngster on a regular basis then stopped as work, life and idleness along with moving around for work got in the way for about 20 years.

I decided in 2013 that I was fed up with being a couch potato and started doing a bit of running, just for fitness sake.

To keep myself motivated, I entered the Great Birmingham Run (Half Marathon) in 2013 and trained towards it. Loved the experience and have continued running since.

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Recent Blogs
Over and Out	28th Nov
The Quest Continues……..	Oct 2023
April - A Tale of 2 Races	May 2023
PMD	Dec 2021

My parkrun
Beacon parkrun

Recent Training
23rd Nov	Steady-State	6.1mi	49:15
20th Nov	Fartleks	6.9mi	1:08:17
19th Nov	General	9.5mi	1:22:31
15th Nov	Steady-State	5.7mi	45:01
14th Nov	Strength	0mi	15:01

12 Month Benchmarks	Run
Mile	6:09
5k	21:57
5mi	36:06
10k	45:30
10mi	1:14:37
Half	1:39:30
20mi	2:55:59
Mara	4:01:18

Recent Pictures
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2023 Targets	Set your targets
Run 975

Recent Threads
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Buddies (3)

Followers (4)

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	1											6:17 64.77	6:17 6:17/mi	64.77
2mi	1							14:23 58.75					14:23 7:12/mi	58.75
2.1mi	1											13:42 66.58	13:42 6:33/mi	66.58
5km	8							21:30 62.48	21:03 64.29	22:40 60.59	21:03 65.25	20:52 66.32	20:52 6:43/mi	66.32
5mi	2								35:19 62.20			35:44 62.93	35:19 7:04/mi	62.93
6mi	2										44:00 61.05	43:55 61.65	43:55 7:19/mi	61.65
10km	4		51:30 51.56					45:28 59.83			44:49 62.10		44:49 7:13/mi	62.10
8.5mi	1		1:20:35 45.92										1:20:35 9:29/mi	45.92
10mi	1										1:11:32 64.22		1:11:32 7:09/mi	64.22
13.1mi	15	2:05:46 46.15	1:58:23 49.11	1:49:56 53.03	1:48:31 53.90	1:51:01 52.91	1:56:00 50.89	1:41:51 58.31	1:42:09 58.53	1:37:59 61.49	1:43:11 58.86	1:40:06 61.18	1:37:59 7:29/mi	61.49
26.2mi	3					4:10:08 49.24				4:05:43 51.41		4:02:11 53.02	4:02:11 9:15/mi	53.02

2023		Result	WAVA	Distance
8 Oct	MBNA Chester Marathon PB	4:02:11	53.02	26.2mi
11 Jul	Worthington 6 PB	43:55	61.65	6mi
14 Jun	Washlands Relays PB	13:42	66.58	2.09mi
30 Apr	Uttoxeter Half Marathon SB	1:40:06	61.18	13.1mi
16 Apr	Run In The Forest SB	35:44	62.93	5mi
4 Mar	Kingsbury Water parkrun PB	20:52	66.32	5km
1 Feb	February Virtual Mile PB	6:17	64.77	1mi
2022		Result	WAVA	Distance
5 Jul	Worthington 6 SB	44:00	61.05	6mi
18 Jun	Beacon parkrun SB	21:03	65.25	5km
1 May	Great Birmingham Run SB	1:43:11	58.86	13.1mi
3 Apr	Cathedral to castle 10mile PB	1:11:32	64.22	10mi
13 Mar	Florette Fradley 10k PB	44:49	62.10	10km
2021		Result	WAVA	Distance
20 Nov	Beacon parkrun SB	22:40	60.59	5km
23 Oct	Sutton Park parkrun	26:06	52.23	5km
3 Oct	London Marathon SB	4:05:43	51.41	26.2mi
2 May	Uttoxeter Virtual Half Marathon PB	1:37:59	61.49	13.1mi
2020		Result	WAVA	Distance
15 Nov	Remembrance Day Virtual Half Marathon SB	1:42:09	58.53	13.1mi
16 Sep	Staffs Knot Virtual 5 miles PB	35:19	62.20	5mi
1 Jan	Chasewater parkrun SB	21:03	64.29	5km
2019		Result	WAVA	Distance
27 Oct	Cannock Chase Half Marathon	2:07:44	46.49	13.1mi
13 Jul	Chasewater parkrun	22:10	60.60	5km
29 Jun	Kingsbury Water parkrun SB	21:30	62.48	5km
12 Jun	Washland's Relays PB	14:23	58.75	2mi
25 May	Kingsbury Water parkrun	22:38	59.35	5km
12 May	Lichfield Half Marathon SB	1:41:51	58.31	13.1mi
10 Mar	Florette Fradley 10k SB	45:28	59.83	10km
2018		Result	WAVA	Distance
15 Sep	Yabba Dabba Doo SB	1:56:00	50.89	13.1mi
6 May	Lichfield Half Marathon	1:59:41	49.33	13.1mi
2017		Result	WAVA	Distance
15 Oct	Birmingham International Marathon SB	4:10:08	49.24	26.2mi
1 Jul	Birmingham Black Country Half Marathon SB	1:51:01	52.91	13.1mi
2016		Result	WAVA	Distance
16 Oct	Great Birmingham Run	1:59:45	48.85	13.1mi
20 Mar	Stafford Half Marathon SB	1:48:31	53.90	13.1mi
2015		Result	WAVA	Distance
18 Oct	Great Birmingham Run	1:56:01	50.25	13.1mi
22 Mar	Stafford Half Marathon SB	1:49:56	53.03	13.1mi
2014		Result	WAVA	Distance
19 Oct	Great Birmingham Run SB	1:58:23	49.11	13.1mi
10 Aug	Cannock Chase 10k SB	51:30	51.56	10km
1 Jun	Great Midlands Fun Run PB	1:20:35	45.92	8.5mi
9 Mar	Florette Fradley 10k	56:23	47.10	10km
2013		Result	WAVA	Distance
20 Oct	Great Birmingham Run SB	2:05:46	46.15	13.1mi

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	0	0	0	1	0	9	0	0	0	0	10
2023	88	88	95	96	80	64	119	104	100	78	61	0	975
2022	0	1	0	0	0	0	1	0	0	0	0	0	2
2022	109	75	97	70	96	78	69	83	80	80	83	76	995
2022	0	0	0	20	0	0	0	0	0	0	0	0	20
2021	0	0	0	2	0	9	1	2	0	0	1	0	16
2021	103	84	104	104	101	100	135	110	110	80	82	89	1202
2021	0	0	0	0	25	13	0	0	0	0	12	0	49
2020	116	108	78	102	106	103	107	108	85	102	86	100	1200
2019	52	65	87	93	80	56	61	50	86	78	69	89	867
2018	45	55	81	114	102	107	66	61	40	45	45	45	807
2017	21	48	50	71	63	60	82	82	102	66	38	35	716
2016	68	49	42	3	17	16	40	36	66	32	38	35	443
2015	59	62	62	0	10	32	41	59	40	35	5	14	419
2014	0	0	33	51	54	40	56	13	43	34	38	33	394

Mon 13th Nov Nov 13	Tue 14th Nov Nov 14	Wed 15th Nov Nov 15	Thu 16th Nov Nov 16	Fri 17th Nov Nov 17	Sat 18th Nov Nov 18	Sun 19th Nov Nov 19
6.7mi, 57:41 Run - Progressive 5 Miles Progressive / 1.66 Miles Easy Bit of a dodgy stomach stopped me from trying to eek another progressive mile. Split Summary === 1) 1mi - 9:07(9:07/mi) 112/131bpm [1021b/mi] 97cal 338/502W 2) 1mi - 8:29(8:29/mi) 141/159bpm [1196b/mi] 106cal 345/453W 3) 1mi - 7:55(7:55/mi) 165/170bpm [1306b/mi] 113cal 349/403W 4) 1mi - 7:37(7:37/mi) 170/175bpm [1294b/mi] 112cal 378/552W 5) 1mi - 7:11(7:11/mi) 172/182bpm [1234b/mi] 107cal 404/566W 6) 1mi - 9:31(9:31/mi) 163/177bpm [1552b/mi] 123cal 298/463W 7) 0.66mi - 7:52(11:59/mi) 142/169bpm [1701b/mi] 75cal 236/427W 13th Nov 2023, 7:43pm Sigh wrote: 6.66 Miles - the run of the Devil! :-) Well done! 13th Nov 2023, 8:05pm Keegan wrote: Cheers Sigh 14th Nov 2023, 6:42am Frosty The Bowman 🇸🇪 wrote: Good job, devilish run for sure :D Add a comment	0mi, 15:01 Cross - Strength Add a comment	5.7mi, 45:01 Run - Steady-State Steady 45 Mins trying to run by feel HR would suggest it may have been a bit faster than steady, but that’s how it felt to me, and HR is only wrist based Garmin has been telling me for a few days now that I’m ‘Strained’ seemingly because my HRV (whatever that is) is not stable. Although I’m trying to ignore this, it does nag away at the back of your mind! Split Summary === 1) 1mi - 8:09(8:09/mi) 156/168bpm [1271b/mi] 111cal 363/478W 2) 1mi - 7:54(7:54/mi) 168/179bpm [1328b/mi] 115cal 376/465W 3) 1mi - 7:43(7:43/mi) 175/182bpm [1350b/mi] 115cal 370/477W 4) 1mi - 7:42(7:42/mi) 169/179bpm [1303b/mi] 111cal 367/458W 5) 1mi - 7:56(7:56/mi) 173/180bpm [1373b/mi] 116cal 355/411W 6) 0.73mi - 5:36(7:40/mi) 178/182bpm [1365b/mi] 85cal 376/440W 15th Nov 2023, 9:19pm Raptor Tat Tat wrote: Well done :) There are lots of us getting unconvincing Garmin HRV readings at the moment. 15th Nov 2023, 11:06pm Keegan wrote: Cheers Velo. Weird isn’t it! 16th Nov 2023, 5:13am Frosty The Bowman 🇸🇪 wrote: Good one, yes metric is nice, but feel is important too. And yes there’s have been hrv issues all over apparently, really strange. 16th Nov 2023, 5:58am Sigh wrote: Good run - ignore the Garmin if you feel OK! 16th Nov 2023, 8:27am Keegan wrote: Thanks guys! Add a comment	-	-	-	9.5mi, 1:22:31 Run - General 2 Miles Easy, 2 Miles MP, 2 Mile HMP then it got interesting! Last 3.5 Miles included a very chatty local dog walker, a road closure (jumped the fences and ran through the roadworks) and a flooded road (got around that by climbing into a field of sheep which was also soaking wet underfoot) and then squeezing through a hedge. So it was part run, part OCR and part XC! Split Summary === 1) 1mi - 8:55(8:55/mi) 140/154bpm [1248b/mi] 111cal 338/422W 2) 1mi - 8:48(8:48/mi) 145/151bpm [1275b/mi] 110cal 319/419W 3) 1mi - 8:28(8:28/mi) 151/156bpm [1277b/mi] 111cal 337/401W 4) 1mi - 8:24(8:24/mi) 160/168bpm [1343b/mi] 115cal 350/425W 5) 1mi - 7:20(7:20/mi) 172/177bpm [1260b/mi] 109cal 383/488W 6) 1mi - 7:20(7:20/mi) 172/180bpm [1262b/mi] 108cal 388/480W 7) 0.17mi - 3:00(17:48/mi) 141/176bpm [2510b/mi] 23cal 131/374W 8) 0.25mi - 4:11(16:50/mi) 133/151bpm [2239b/mi] 33cal 150/469W 9) 0.23mi - 2:12(9:37/mi) 159/170bpm [1529b/mi] 29cal 307/404W 10) 1mi - 8:17(8:17/mi) 164/173bpm [1360b/mi] 115cal 350/419W 11) 1mi - 8:24(8:24/mi) 162/170bpm [1362b/mi] 115cal 354/440W 12) 0.87mi - 7:13(8:20/mi) 163/173bpm [1358b/mi] 98cal 343/476W 19th Nov 2023, 8:17am Frosty The Bowman 🇸🇪 wrote: Nice running! 19th Nov 2023, 8:54am Raptor Tat Tat wrote: Well done 😀 19th Nov 2023, 9:11am Keegan wrote: Thanks guys 19th Nov 2023, 9:18am Sigh wrote: Sounds enjoyable :-) well done! 19th Nov 2023, 10:15am Keegan wrote: Cheers Sigh Add a comment
Mon 20th Nov Nov 20	Tue 21st Nov Nov 21	Wed 22nd Nov Nov 22	Thu 23rd Nov Nov 23	Fri 24th Nov Nov 24	Sat 25th Nov Nov 25	Sun 26th Nov Nov 26
6.9mi, 1:08:17 Run - Fartleks Club Fartlek run 8 efforts of varying length with walk / jog in between efforts Split Summary === 1) 1mi - 9:30(9:30/mi) 141/154bpm [1339b/mi] 119cal 322/468W 2) 0.19mi - 1:52(9:59/mi) 147/151bpm [1468b/mi] 24cal 318/354W 3) 0.31mi - 2:09(7:01/mi) 150/154bpm [1053b/mi] 30cal 437/502W 4) 0.31mi - 3:30(11:23/mi) 142/163bpm [1617b/mi] 41cal 263/427W 5) 0.3mi - 1:49(6:01/mi) 160/164bpm [963b/mi] 27cal 411/485W 6) 0.37mi - 4:40(12:31/mi) 151/165bpm [1889b/mi] 59cal 241/382W 7) 0.14mi - 52(5:58/mi) 161/165bpm [960b/mi] 12cal 442/525W 8) 0.07mi - 55(13:29/mi) 153/170bpm [2063b/mi] 12cal 188/473W 9) 0.22mi - 1:24(6:28/mi) 164/177bpm [1061b/mi] 21cal 465/526W 10) 0.61mi - 7:36(12:31/mi) 144/177bpm [1803b/mi] 79cal 229/480W 11) 0.46mi - 3:23(7:23/mi) 164/170bpm [1212b/mi] 49cal 363/400W 12) 0.32mi - 4:01(12:39/mi) 140/166bpm [1771b/mi] 38cal 199/365W 13) 0.11mi - 36(5:40/mi) 157/162bpm [889b/mi] 9cal 428/491W 14) 0.83mi - 8:46(10:33/mi) 155/170bpm [1636b/mi] 112cal 270/419W 15) 0.21mi - 1:17(6:13/mi) 160/165bpm [995b/mi] 18cal 456/609W 16) 0.47mi - 5:08(10:58/mi) 141/165bpm [1546b/mi] 55cal 253/571W 17) 0.11mi - 32(5:00/mi) 149/154bpm [745b/mi] 8cal 501/643W 18) 0.93mi - 10:16(11:01/mi) 148/161bpm [1629b/mi] 118cal 261/498W 21st Nov 2023, 9:51am Sigh wrote: Nice one, well done! 21st Nov 2023, 3:20pm Keegan wrote: Thanks Sigh Add a comment	-	-	6.1mi, 49:15 Run - Steady-State 5 Miles Steady, 1 Mile Easy Every run seems to be a mental struggle lately but at least I got it done 2 Pauses - 1 genuinely for traffic, the other to talk myself into continuing after only 2.5 miles Split Summary === 1) 1mi - 8:01(8:01/mi) 153/172bpm [1227b/mi] 108cal 364/469W 2) 1mi - 7:58(7:58/mi) 172/177bpm [1371b/mi] 117cal 370/466W 3) 1mi - 7:51(7:51/mi) 171/182bpm [1342b/mi] 114cal 368/438W 4) 1mi - 7:46(7:46/mi) 173/177bpm [1342b/mi] 115cal 367/450W 5) 1mi - 7:56(7:56/mi) 176/181bpm [1396b/mi] 118cal 361/457W 6) 1mi - 8:43(8:43/mi) 172/180bpm [1500b/mi] 124cal 335/455W 7) 0.11mi - 1:00(8:40/mi) 172/175bpm [1492b/mi] 14cal 342/396W 23rd Nov 2023, 10:40pm Raptor Tat Tat wrote: I hope the next one is better. 23rd Nov 2023, 11:53pm Keegan wrote: Thanks Velo. I’m pleased I got it done 24th Nov 2023, 7:57am Sigh wrote: Well done, you got it done! 24th Nov 2023, 8:00am Frosty The Bowman 🇸🇪 wrote: Well done toughening it out! 24th Nov 2023, 1:14pm Keegan wrote: Cheers guys. Not sure whats up at the moment. But I plan to grind through it Add a comment	-	-	-
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Keegan M40 Staffordshire

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Keegan
M40 Staffordshire