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Races
327 -
Miles
15497 -
Miles
1 -
Miles
834 -
Miles
28 -
WAVA
85.96% -
800m
2:36 -
1500m
5:02 -
Mile
5:19 -
3000m
10:17 -
5000m
17:59 -
5k
18:41 -
5M
30:39 -
10000m
36:49 -
10k
37:04 -
10M
1:02:58 -
Half
1:25:42 -
20M
2:20:45 -
Mara
3:27:15
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Recent Training | |||
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8th Aug
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Easy | 6.7mi | 53:03 |
7th Aug
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Long Run | 11.6mi | 1:37:47 |
6th Aug
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parkrun | 8mi | 59:02 |
5th Aug
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Easy | 6.5mi | 53:15 |
4th Aug
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Warm Down | 2mi | 16:00 |
Planned Races | |
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Southern Athletics League, Match 4, division 1, 1500m | 13th Aug |
Southern Athletics League, Match 4, division 1, 800m | 13th Aug |
Southern Athletics League, Match 4, division 1, 3000m | 13th Aug |
Standard Chartered Great City Race | 6th Sep |
Kent veterans championships 5000m | 17th Sep |
12 Month Benchmarks | Run |
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Mile | 5:15 |
5k | 17:54 |
5mi | 29:22 |
10k | 36:58 |
10mi | 1:09:02 |
Half | 1:30:51 |
Recent Pictures | Show more |
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2022 Targets | Set your targets |
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Recent Threads |
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Buddies (9) |
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Followers (1) |
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Badges Collected | See available badges |
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Read Everyone!
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- Best WAVA
Dist | Races | PB | WB | 2003 | 2004 | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
800m | 6 | 2:36
5:14/mi
|
75.81 | 2:47 69.03 | 2:36 75.17 | 2:39 74.38 | 2:40 75.81 | ||||||||||||||||
1500m | 16 | 5:02
5:24/mi
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81.84 | 5:25 72.98 | 5:14 76.16 | 5:17 76.05 | 5:15 77.16 | 5:02 81.84 | 5:14 79.38 | ||||||||||||||
1mi | 14 | 5:19
5:19/mi
|
83.83 | 5:36 71.16 | 5:43 70.78 | 5:58 68.87 | 6:05 68.62 | 6:03 70.11 | 5:46 74.15 | 5:41 75.85 | 5:23 80.74 | 5:38 78.45 | 5:19 83.83 | ||||||||||
3000m | 10 | 10:17
5:31/mi
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85.39 | 10:55 77.43 | 10:57 77.82 | 11:02 77.86 | 10:50 80.63 | 10:17 85.39 | |||||||||||||||
4km | 32 | 15:11
6:07/mi
|
70.77 | 15:31 67.18 | 15:31 67.18 | 15:11 70.77 | |||||||||||||||||
4.3km | 1 | 16:47
6:21/mi
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74.71 | 16:47 74.71 | |||||||||||||||||||
5000m | 35 | 17:59
5:47/mi
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85.96 | 19:22 76.76 | 18:32 80.83 | 18:06 84.73 | 17:59 85.96 | ||||||||||||||||
4.8mi | 4 | 38:23
8:00/mi
|
59.72 | 38:23 59.72 | |||||||||||||||||||
8km | 3 | 34:08
6:52/mi
|
73.10 | 34:08 73.10 | |||||||||||||||||||
5mi | 27 | 30:39
6:08/mi
|
82.59 | 36:23 61.17 | 34:45 64.53 | 34:01 66.43 | 38:53 58.57 | 31:39 79.29 | 30:39 82.59 | ||||||||||||||
5.1mi | 8 | 37:50
7:25/mi
|
61.87 | 41:44 55.66 | 37:50 61.87 | ||||||||||||||||||
5.2mi | 12 | 34:51
6:42/mi
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74.57 | 34:53 67.37 | 38:39 64.25 | 39:35 62.74 | 34:51 71.84 | 35:00 74.57 | |||||||||||||||
5.3mi | 4 | 38:21
7:18/mi
|
61.87 | 38:21 61.87 | |||||||||||||||||||
5.3mi | 5 | 36:55
6:58/mi
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68.01 | 44:59 53.66 | 36:55 68.01 | ||||||||||||||||||
5.5mi | 1 | 40:51
7:30/mi
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60.30 | 40:51 60.30 | |||||||||||||||||||
5.5mi | 9 | 33:14
6:03/mi
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74.22 | 33:14 74.22 | 37:13 66.28 | 39:32 63.36 | |||||||||||||||||
9km | 2 | 37:09
6:39/mi
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69.63 | 37:09 69.63 | 40:57 63.67 | ||||||||||||||||||
5.6mi | 7 | 47:56
8:34/mi
|
53.34 | 47:56 53.34 | |||||||||||||||||||
5.9mi | 1 | 43:06
7:18/mi
|
61.53 | 43:06 61.53 | |||||||||||||||||||
6mi | 17 | 39:16
6:33/mi
|
72.65 | 39:16 72.65 | 47:05 61.10 | ||||||||||||||||||
10000m | 35 | 36:49
5:56/mi
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85.94 | 38:12 82.10 | 36:49 85.94 | ||||||||||||||||||
7.7mi | 1 | 53:54
7:00/mi
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64.67 | 53:54 64.67 | |||||||||||||||||||
10mi | 10 | 1:02:58
6:18/mi
|
81.71 | 1:26:48 52.29 | 1:12:12 63.32 | 1:09:42 66.11 | 1:05:36 71.97 | 1:07:11 73.30 | 1:06:31 74.67 | 1:06:36 75.89 | 1:02:58 81.71 | ||||||||||||
13.1mi | 8 | 1:25:42
6:33/mi
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77.06 | 1:40:51 59.53 | 1:35:59 63.47 | 1:40:12 61.80 | 1:28:15 70.17 | 1:25:42 72.86 | 1:26:02 77.06 | 1:31:04 73.45 | 1:31:01 74.83 | ||||||||||||
30km | 5 | 2:30:33
8:05/mi
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64.81 | 2:34:28 57.53 | 2:51:10 52.78 | 2:36:47 58.10 | 2:36:02 61.44 | 2:30:33 64.81 | |||||||||||||||
20mi | 3 | 2:20:45
7:02/mi
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70.19 | 2:25:29 65.53 | 2:20:45 69.43 | 2:27:50 70.19 | |||||||||||||||||
26.2mi | 4 | 3:27:15
7:55/mi
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63.98 | 3:35:23 59.56 | 3:35:23 59.56 | 3:30:23 61.99 | 3:27:15 63.98 |
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 | 223 | 195 | 230 | 215 | 205 | 90 | 208 | 59 | 0 | 0 | 0 | 0 | 1426 |
2021 | 1 | 0 | 2 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 14 |
2021 | 224 | 205 | 217 | 216 | 205 | 188 | 206 | 231 | 191 | 244 | 219 | 217 | 2563 |
2020 | 156 | 115 | 134 | 186 | 201 | 205 | 196 | 227 | 202 | 200 | 226 | 242 | 2291 |
2020 | 0 | 0 | 0 | 0 | 0 | 18 | 10 | 0 | 0 | 0 | 0 | 0 | 28 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 2 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 0 | 0 | 0 | 0 | 0.4 |
2019 | 150 | 119 | 152 | 106 | 71 | 143 | 144 | 116 | 130 | 145 | 157 | 136 | 1568 |
2018 | 100 | 82 | 80 | 97 | 76 | 89 | 60 | 26 | 71 | 130 | 122 | 109 | 1042 |
2017 | 42 | 59 | 100 | 112 | 115 | 95 | 66 | 71 | 62 | 88 | 71 | 88 | 970 |
2016 | 55 | 32 | 27 | 56 | 30 | 18 | 41 | 59 | 40 | 97 | 36 | 68 | 560 |
2016 | 0 | 1 | 0 | 18 | 60 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 79 |
2015 | 0 | 0 | 0 | 0 | 2 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 3 |
2015 | 23 | 41 | 15 | 14 | 39 | 43 | 21 | 0 | 3 | 43 | 43 | 54 | 338 |
2015 | 0 | 0 | 4 | 58 | 0 | 13 | 11 | 0 | 8 | 0 | 0 | 0 | 94 |
2014 | 34 | 0 | 0 | 6 | 16 | 0 | 3 | 0 | 10 | 3 | 3 | 20 | 96 |
2014 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 13 |
2013 | 6 | 0 | 4 | 0 | 0 | 0 | 32 | 0 | 0 | 0 | 9 | 0 | 52 |
2012 | 112 | 160 | 159 | 143 | 45 | 13 | 34 | 39 | 27 | 36 | 43 | 39 | 850 |
2012 | 0 | 0 | 0 | 0 | 0 | 37 | 235 | 153 | 137 | 0 | 0 | 0 | 563 |
2011 | 162 | 166 | 175 | 118 | 71 | 101 | 100 | 85 | 84 | 88 | 77 | 32 | 1259 |
2010 | 0 | 0 | 0 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 |
2010 | 23 | 21 | 27 | 15 | 67 | 68 | 49 | 80 | 61 | 85 | 104 | 31 | 632 |
2009 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 9 |
2009 | 100 | 119 | 147 | 98 | 54 | 22 | 0 | 0 | 2 | 5 | 17 | 32 | 598 |
2009 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 36 | 14 | 0 | 0 | 57 |
2008 | 74 | 62 | 67 | 45 | 101 | 92 | 46 | 89 | 126 | 91 | 56 | 72 | 922 |
2007 | 6 | 0 | 0 | 0 | 0 | 22 | 70 | 41 | 39 | 48 | 41 | 43 | 310 |
2006 | 0 | 0 | 0 | 6 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 |
Wed 13th Jul
Jul 13
|
Thu 14th Jul
Jul 14
|
Fri 15th Jul
Jul 15
|
Sat 16th Jul
Jul 16
|
Sun 17th Jul
Jul 17
|
Mon 18th Jul
Jul 18
|
Tue 19th Jul
Jul 19
|
Sunset Run
Easy laps around the Shorne Wood parkrun course, strayed into green for 6 seconds...π Split Summary === 1) 0.62m - 5:09(8:17/m) 115/128bpm [952b/mi] 60cal 2) 0.62m - 4:54(7:53/m) 127/131bpm [1001b/mi] 62cal 3) 0.62m - 4:47(7:43/m) 133/136bpm [1025b/mi] 66cal 4) 0.62m - 4:53(7:52/m) 130/137bpm [1022b/mi] 65cal 5) 0.62m - 5:06(8:13/m) 134/139bpm [1101b/mi] 68cal 6) 0.62m - 4:55(7:54/m) 133/137bpm [1051b/mi] 65cal 7) 0.62m - 5:00(8:03/m) 135/141bpm [1087b/mi] 65cal 8) 0.62m - 5:11(8:21/m) 136/139bpm [1135b/mi] 69cal 9) 0.62m - 5:05(8:10/m) 132/140bpm [1079b/mi] 64cal 10) 0.48m - 4:00(8:15/m) 137/140bpm [1131b/mi] 54cal 11) 0.15m - 1:17(8:51/m) 133/139bpm [1177b/mi] 17cal ![]() |
Post session warm down with Gareth Williamsβ, Darren Wrightβ, Bob FURSEYβ, Taryne McPhersonβ and Joshua Niceβ.
Split Summary === 1) 0.62m - 4:39(7:29/m) 125/132bpm [935b/mi] 61cal 2) 0.62m - 4:51(7:49/m) 124/132bpm [969b/mi] 61cal 3) 0.62m - 5:10(8:19/m) 114/127bpm [949b/mi] 58cal 4) 0.62m - 5:04(8:10/m) 119/122bpm [972b/mi] 62cal 5) 0.05m - 27(8:25/m) 118/120bpm [993b/mi] 5cal ![]()
Club Session
12 x 400m (90 seconds) off of 45 seconds recoveries with Anthony, Tom Collinsβ, Dean and Joshua Niceβ, feeling pretty good. Split Summary === 1) 0.25m - 1:40(6:44/m) 119/137bpm [801b/mi] 20cal 2) 0.02m - 46(30:55/m) 122/136bpm [3773b/mi] 7cal 3) 0.25m - 1:30(6:01/m) 127/140bpm [765b/mi] 19cal 4) 0.03m - 45(23:56/m) 130/141bpm [3112b/mi] 9cal 5) 0.25m - 1:28(5:56/m) 130/146bpm [771b/mi] 20cal 6) 0.04m - 46(20:23/m) 132/146bpm [2692b/mi] 9cal 7) 0.25m - 1:27(5:51/m) 132/149bpm [773b/mi] 19cal 8) 0.02m - 46(30:57/m) 139/149bpm [4302b/mi] 9cal 9) 0.25m - 1:28(5:55/m) 136/149bpm [805b/mi] 20cal 10) 0.02m - 45(30:24/m) 139/150bpm [4226b/mi] 10cal 11) 0.25m - 1:29(6:00/m) 132/148bpm [791b/mi] 20cal 12) 0.03m - 46(24:37/m) 141/149bpm [3470b/mi] 10cal 13) 0.25m - 1:28(5:56/m) 137/151bpm [812b/mi] 20cal 14) 0.03m - 45(24:24/m) 144/152bpm [3513b/mi] 10cal 15) 0.25m - 1:28(5:53/m) 137/150bpm [807b/mi] 21cal 16) 0.02m - 45(30:17/m) 145/150bpm [4391b/mi] 10cal 17) 0.25m - 1:30(6:02/m) 140/153bpm [844b/mi] 21cal 18) 0.02m - 45(30:26/m) 145/153bpm [4412b/mi] 10cal 19) 0.25m - 1:33(6:12/m) 139/151bpm [862b/mi] 21cal 20) 0.02m - 45(30:16/m) 145/151bpm [4388b/mi] 10cal 21) 0.25m - 1:30(6:02/m) 139/151bpm [839b/mi] 20cal 22) 0.02m - 44(29:43/m) 147/151bpm [4368b/mi] 10cal 23) 0.25m - 1:31(6:06/m) 140/152bpm [854b/mi] 22cal 24) 0.02m - 46(31:09/m) 144/152bpm [4487b/mi] 11cal ![]()
Pre session warm up.
Split Summary === 1) 0.62m - 5:35(9:00/m) 107/116bpm [963b/mi] 61cal 2) 0.62m - 5:03(8:08/m) 118/123bpm [960b/mi] 64cal 3) 0.62m - 4:57(7:58/m) 121/128bpm [963b/mi] 62cal 4) 0.07m - 33(7:36/m) 127/128bpm [964b/mi] 7cal ![]() |
Exterior Scorchio Run
Easy paced 5 miles from work around St Mary's Island, all set for tomorrow's SAL meeting in Bournemouth. Split Summary === 1) 0.62m - 5:09(8:17/m) 113/121bpm [936b/mi] 59cal 2) 0.62m - 5:07(8:15/m) 121/124bpm [997b/mi] 64cal 3) 0.62m - 5:03(8:07/m) 122/125bpm [990b/mi] 62cal 4) 0.62m - 5:02(8:06/m) 124/126bpm [1004b/mi] 62cal 5) 0.62m - 5:01(8:04/m) 124/127bpm [1001b/mi] 61cal 6) 0.62m - 5:10(8:19/m) 127/131bpm [1057b/mi] 63cal 7) 0.18m - 1:28(8:06/m) 128/129bpm [1038b/mi] 18cal 8) 0.62m - 5:15(8:26/m) 125/130bpm [1055b/mi] 64cal 9) 0.62m - 5:05(8:11/m) 132/136bpm [1080b/mi] 67cal 10) 0.02m - 11(7:53/m) 130/131bpm [1024b/mi] 2cal ![]() |
Post race warm down with Jacques Cunningham-Marsh.
Split Summary === 1) 0.62m - 5:30(8:52/m) 120/130bpm [1064b/mi] 65cal 2) 0.62m - 5:10(8:19/m) 131/135bpm [1089b/mi] 69cal 3) 0.01m - 4(10:10/m) 132/133bpm [1342b/mi] ![]()
Southern Athletics League Match #3, 1500m
Struggled to get going initially but gradually eased my way into the race pace wise but well behind the leaders. Happy with 05:14 in the heat and after the earlier 5000m. Split Summary === 1) 0.18m - 1:02(5:45/m) 127/146bpm [730b/mi] 12cal 2) 0.25m - 1:23(5:35/m) 151/155bpm [842b/mi] 22cal 3) 0.25m - 1:23(5:36/m) 157/160bpm [878b/mi] 22cal 4) 0.25m - 1:22(5:31/m) 161/163bpm [889b/mi] 23cal 5) 0.01m - 3(4:18/m) 163/164bpm [700b/mi] 1cal ![]()
Post race warm down and pre race warm up with Jacques Cunningham-Marsh and Jamie Walsh.
Split Summary === 1) 0.62m - 4:56(7:56/m) 129/140bpm [1023b/mi] 65cal 2) 0.62m - 4:51(7:48/m) 138/141bpm [1077b/mi] 70cal 3) 0.38m - 3:00(7:53/m) 139/141bpm [1097b/mi] 43cal ![]()
Southern Athletics League Match #3, 5000m
Hot, hot, hot. Happy with 18:22 in those conditions. Split Summary === 1) 0.12m - 41(5:51/m) 120/140bpm [703b/mi] 6cal 2) 0.25m - 1:22(5:30/m) 152/158bpm [837b/mi] 22cal 3) 0.25m - 1:25(5:44/m) 159/160bpm [911b/mi] 24cal 4) 0.25m - 1:27(5:50/m) 160/162bpm [933b/mi] 24cal 5) 0.25m - 1:26(5:45/m) 162/164bpm [931b/mi] 24cal 6) 0.25m - 1:28(5:55/m) 164/165bpm [969b/mi] 25cal 7) 0.25m - 1:28(5:54/m) 164/165bpm [967b/mi] 25cal 8) 0.25m - 1:30(6:01/m) 163/165bpm [980b/mi] 25cal 9) 0.25m - 1:31(6:05/m) 164/166bpm [997b/mi] 26cal 10) 0.25m - 1:31(6:04/m) 164/166bpm [995b/mi] 26cal 11) 0.25m - 1:31(6:05/m) 165/166bpm [1004b/mi] 26cal 12) 0.25m - 1:31(6:06/m) 165/166bpm [1006b/mi] 26cal 13) 0.25m - 1:31(6:04/m) 166/167bpm [1007b/mi] 26cal 14) 0.01m - 2(5:23/m) 167/167bpm [900b/mi] ![]()
Pre race warm up with Tom Collins and Jamie Walsh, quite warm.
Split Summary === 1) 0.62m - 4:57(7:59/m) 113/126bpm [901b/mi] 58cal 2) 0.62m - 4:36(7:25/m) 127/133bpm [941b/mi] 62cal 3) 0.43m - 3:11(7:21/m) 132/137bpm [970b/mi] 45cal ![]() |
Sunday Morning Long Run
Early morning 2 hours run from Aylesford Bridge with Joshua Nice, my longest run for a couple of months. Struggled towards the end as the heat built and yesterday's racing and late night caught up with me. Heart rate a bit too high for the final 5km but otherwise all good. Split Summary === 1) 0.62m - 5:39(9:05/m) 108/114bpm [981b/mi] 61cal 2) 0.62m - 5:20(8:34/m) 115/121bpm [986b/mi] 60cal 3) 0.62m - 5:05(8:11/m) 117/120bpm [958b/mi] 61cal 4) 0.62m - 4:59(8:01/m) 121/125bpm [969b/mi] 62cal 5) 0.62m - 5:02(8:06/m) 123/128bpm [995b/mi] 57cal 6) 0.62m - 5:13(8:23/m) 124/127bpm [1040b/mi] 62cal 7) 0.62m - 4:57(7:57/m) 124/129bpm [986b/mi] 60cal 8) 0.62m - 5:03(8:07/m) 128/131bpm [1039b/mi] 62cal 9) 0.62m - 5:02(8:06/m) 128/131bpm [1037b/mi] 62cal 10) 0.62m - 5:16(8:28/m) 129/131bpm [1093b/mi] 67cal 11) 0.62m - 5:12(8:21/m) 130/134bpm [1086b/mi] 65cal 12) 0.62m - 5:16(8:28/m) 127/136bpm [1076b/mi] 65cal 13) 0.62m - 5:19(8:33/m) 131/134bpm [1121b/mi] 68cal 14) 0.62m - 5:15(8:27/m) 131/134bpm [1108b/mi] 63cal 15) 0.62m - 5:17(8:31/m) 132/135bpm [1124b/mi] 68cal 16) 0.62m - 5:01(8:04/m) 134/136bpm [1081b/mi] 63cal 17) 0.62m - 5:05(8:11/m) 136/140bpm [1112b/mi] 65cal 18) 0.62m - 5:17(8:31/m) 137/140bpm [1166b/mi] 69cal 19) 0.62m - 5:14(8:25/m) 138/141bpm [1161b/mi] 66cal 20) 0.62m - 5:04(8:10/m) 139/142bpm [1135b/mi] 67cal 21) 0.62m - 5:17(8:30/m) 140/141bpm [1189b/mi] 69cal 22) 0.62m - 5:22(8:38/m) 140/142bpm [1209b/mi] 67cal 23) 0.62m - 5:15(8:26/m) 142/145bpm [1198b/mi] 70cal 24) 0.07m - 36(8:43/m) 142/142bpm [1239b/mi] 8cal ![]() |
Getting It Done Run
Easy paced 4 miles recovery run around the Bligh Way playing fields, getting out before it gets too hot! πππ₯΅ Split Summary === 1) 0.62m - 5:30(8:51/m) 116/125bpm [1027b/mi] 66cal 2) 0.62m - 5:28(8:48/m) 126/131bpm [1109b/mi] 70cal 3) 0.62m - 5:13(8:23/m) 123/127bpm [1032b/mi] 64cal 4) 0.62m - 5:14(8:25/m) 125/129bpm [1052b/mi] 64cal 5) 0.62m - 5:21(8:37/m) 126/131bpm [1085b/mi] 65cal 6) 0.62m - 5:01(8:04/m) 125/129bpm [1008b/mi] 60cal 7) 0.62m - 5:11(8:20/m) 127/131bpm [1058b/mi] 63cal 8) 0.04m - 20(9:23/m) 124/126bpm [1163b/mi] 3cal ![]() |
Post session warm down with the group via Chatham Hill and Rock Avenue, enjoyed the evening.
Split Summary === 1) 0.62m - 5:28(8:48/m) 134/141bpm [1179b/mi] 77cal 2) 0.62m - 5:33(8:55/m) 129/137bpm [1151b/mi] 70cal 3) 0.62m - 5:39(9:05/m) 134/143bpm [1218b/mi] 77cal 4) 0.62m - 5:05(8:10/m) 128/133bpm [1046b/mi] 66cal 5) 0.43m - 3:43(8:39/m) 128/132bpm [1108b/mi] 45cal ![]()
Club Session
16 x 200m with 100m jogged recoveries, not as quick as I was hoping for but in my defence it was bloody hot! ππ₯π₯΅ Split Summary === 1) 0.12m - 40(5:20/m) 113/135bpm [602b/mi] 5cal 2) 0.07m - 53(12:52/m) 135/141bpm [1738b/mi] 12cal 3) 0.06m - 18(4:52/m) 127/136bpm [617b/mi] 3cal 4) 0.12m - 1:09(9:12/m) 135/142bpm [1241b/mi] 16cal 5) 0.12m - 41(5:26/m) 134/145bpm [729b/mi] 10cal 6) 0.06m - 41(10:54/m) 142/146bpm [1547b/mi] 9cal 7) 0.12m - 42(5:36/m) 138/145bpm [773b/mi] 10cal 8) 0.06m - 40(10:49/m) 142/146bpm [1536b/mi] 9cal 9) 0.12m - 43(5:45/m) 140/146bpm [805b/mi] 11cal 10) 0.06m - 43(11:33/m) 142/147bpm [1640b/mi] 10cal 11) 0.12m - 42(5:54/m) 137/145bpm [808b/mi] 10cal 12) 0.07m - 41(9:53/m) 144/147bpm [1424b/mi] 9cal 13) 0.12m - 43(5:43/m) 139/145bpm [794b/mi] 10cal 14) 0.06m - 42(11:12/m) 143/146bpm [1602b/mi] 10cal 15) 0.12m - 43(5:48/m) 138/146bpm [801b/mi] 11cal 16) 0.06m - 43(11:33/m) 142/147bpm [1641b/mi] 10cal 17) 0.12m - 44(5:51/m) 139/146bpm [813b/mi] 10cal 18) 0.07m - 41(9:59/m) 142/146bpm [1418b/mi] 9cal 19) 0.12m - 42(5:56/m) 141/150bpm [837b/mi] 10cal 20) 0.07m - 41(10:04/m) 147/151bpm [1479b/mi] 10cal 21) 0.12m - 42(5:38/m) 143/149bpm [807b/mi] 10cal 22) 0.06m - 39(10:29/m) 149/151bpm [1561b/mi] 9cal 23) 0.12m - 40(5:20/m) 145/154bpm [773b/mi] 10cal 24) 0.06m - 38(10:15/m) 153/156bpm [1569b/mi] 9cal 25) 0.12m - 40(5:20/m) 150/157bpm [801b/mi] 10cal 26) 0.06m - 36(9:37/m) 156/158bpm [1501b/mi] 9cal 27) 0.12m - 38(5:09/m) 153/159bpm [789b/mi] 10cal 28) 0.07m - 38(9:19/m) 158/161bpm [1472b/mi] 10cal 29) 0.12m - 38(5:08/m) 153/161bpm [786b/mi] 10cal 30) 0.06m - 39(10:27/m) 159/162bpm [1662b/mi] 10cal 31) 0.12m - 37(5:12/m) 156/162bpm [811b/mi] 9cal 32) 0.07m - 39(9:29/m) 161/164bpm [1528b/mi] 11cal ![]()
Pre session warm up with Adrian Donnellyβ and Alexander Donnellyβ, rather warm...
Split Summary === 1) 0.62m - 5:02(8:05/m) 113/121bpm [914b/mi] 60cal 2) 0.62m - 4:50(7:46/m) 124/128bpm [963b/mi] 63cal 3) 0.22m - 1:47(7:59/m) 125/128bpm [997b/mi] 22cal ![]() |
Wed 20th Jul
Jul 20
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Thu 21st Jul
Jul 21
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Fri 22nd Jul
Jul 22
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Sat 23rd Jul
Jul 23
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Sun 24th Jul
Jul 24
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Mon 25th Jul
Jul 25
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Tue 26th Jul
Jul 26
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Easy paced 5 and a bit miles around Shorne Wood Country Park, cooler than of late but needs to be cooler still. feeling good nevertheless.
Split Summary === 1) 0.62m - 5:25(8:42/m) 117/126bpm [1019b/mi] 63cal 2) 0.62m - 5:00(8:03/m) 123/130bpm [991b/mi] 64cal 3) 0.62m - 5:14(8:26/m) 126/131bpm [1062b/mi] 66cal 4) 0.62m - 5:10(8:19/m) 126/131bpm [1048b/mi] 64cal 5) 0.62m - 5:06(8:12/m) 126/133bpm [1033b/mi] 64cal 6) 0.62m - 5:14(8:26/m) 129/133bpm [1087b/mi] 67cal 7) 0.62m - 5:09(8:17/m) 129/133bpm [1069b/mi] 65cal 8) 0.62m - 4:56(7:56/m) 126/131bpm [1001b/mi] 62cal 9) 0.05m - 28(8:46/m) 123/124bpm [1079b/mi] 5cal ![]() |
Post session warm down.
Split Summary === 1) 0.62m - 5:42(9:10/m) 105/113bpm [962b/mi] 63cal 2) 0.62m - 5:24(8:41/m) 111/114bpm [963b/mi] 64cal 3) 0.62m - 5:10(8:19/m) 116/121bpm [965b/mi] 63cal 4) 0.29m - 2:23(8:20/m) 117/121bpm [975b/mi] 28cal ![]()
12 laps of the track with Gareth Williamsβ, helping him calibrate his new watch for the track.
Nothing strenuous ahead of tomorrow's Medway Mile. Split Summary === 1) 0.25m - 1:57(7:50/m) 112/124bpm [877b/mi] 21cal 2) 0.25m - 2:01(8:06/m) 119/125bpm [964b/mi] 26cal 3) 0.25m - 1:58(7:54/m) 119/124bpm [939b/mi] 25cal 4) 0.25m - 1:59(8:00/m) 123/125bpm [984b/mi] 26cal 5) 0.25m - 2:02(8:09/m) 120/121bpm [978b/mi] 25cal 6) 0.25m - 1:58(7:55/m) 122/127bpm [967b/mi] 25cal 7) 0.25m - 1:59(8:01/m) 122/125bpm [977b/mi] 25cal 8) 0.25m - 1:59(8:00/m) 122/126bpm [976b/mi] 25cal 9) 0.25m - 2:00(8:03/m) 123/126bpm [991b/mi] 25cal 10) 0.25m - 2:02(8:10/m) 121/124bpm [988b/mi] 24cal 11) 0.25m - 2:01(8:05/m) 121/123bpm [979b/mi] 24cal 12) 0.25m - 2:00(8:03/m) 121/124bpm [973b/mi] 24cal 13) 0m - 1(0/m) 122/122bpm [INFb/mi] ![]()
Pre session warm up with Adrian Donnellyβ, Taryne McPhersonβ and Darren Wrightβ.
Split Summary === 1) 0.62m - 5:31(8:52/m) 107/116bpm [950b/mi] 61cal 2) 0.62m - 4:56(7:56/m) 117/120bpm [928b/mi] 61cal 3) 0.44m - 3:30(7:56/m) 119/121bpm [944b/mi] 44cal ![]() |
Second spin around the Medway Mile Mass Race course with Adam, Owen and Darren Wrightβ.
Done now...π€£ Split Summary === 1) 0.62m - 5:27(8:47/m) 124/129bpm [1088b/mi] 67cal 2) 0.55m - 5:50(10:42/m) 120/129bpm [1284b/mi] 63cal ![]()
Medway Mile Mass Race
Jogged around for the first 600m and then gradually increased my pace to the finish, good fun. Split Summary === 1) 0.62m - 3:49(6:09/m) 144/153bpm [886b/mi] 57cal 2) 0.44m - 2:43(6:12/m) 157/163bpm [975b/mi] 45cal ![]()
Post race warm down and pre mass mile warm up with the group, at least it's stopped raining!
Split Summary === 1) 0.62m - 5:41(9:09/m) 116/124bpm [1062b/mi] 66cal 2) 0.62m - 5:36(9:01/m) 117/124bpm [1054b/mi] 66cal 3) 0.62m - 5:32(8:55/m) 122/131bpm [1087b/mi] 67cal 4) 0.49m - 4:13(8:35/m) 123/131bpm [1055b/mi] 50cal ![]()
Medway Mile - Race C
Started raining a few minutes before the race and just got heavier and heavier, soaked through but just got on with it! Went out way too fast (71 seconds for the first lap then 81, 83 and 79), hanging on at the end and unable to go with Darren Wrightβ when he unleashed a ferocious kick from 150m out! Finished 4th in 05:19.66, a ΒΌ of a second behind Finn, a 4 seconds PB and 32 seconds M55 club record! Split Summary === 1) 0m - 2(0/m) 78/78bpm [INFb/mi] 2) 0.25m - 1:12(4:49/m) 140/160bpm [674b/mi] 16cal 3) 0.25m - 1:21(5:28/m) 160/161bpm [873b/mi] 22cal 4) 0.25m - 1:23(5:34/m) 160/160bpm [891b/mi] 23cal 5) 0.25m - 1:19(5:18/m) 161/163bpm [854b/mi] 22cal 6) 0.01m - 1(3:59/m) 163/163bpm [650b/mi] ![]()
Easy paced warm up for the Medway Mile, still dry at this point!
Split Summary === 1) 0.62m - 5:36(9:01/m) 112/121bpm [1010b/mi] 64cal 2) 0.58m - 5:06(8:52/m) 115/123bpm [1020b/mi] 60cal ![]() |
Warm up, Mote Park parkrun (19:44 and 3rd) followed by a repeat of the parkrun to warm down with Joshua Niceβ (and stephen turpieβ for the start of the warm down).
Started cautiously before moving through the field and up to 3rd as my legs got over last night's mile races. Split Summary === 1) 0.62m - 5:18(8:31/m) 109/126bpm [928b/mi] 57cal 2) 0.43m - 3:33(8:15/m) 121/127bpm [998b/mi] 45cal 3) 0.62m - 3:58(6:22/m) 141/157bpm [898b/mi] 57cal 4) 0.62m - 3:45(6:02/m) 153/156bpm [923b/mi] 60cal 5) 0.62m - 3:50(6:10/m) 160/164bpm [987b/mi] 64cal 6) 0.62m - 3:51(6:11/m) 163/167bpm [1008b/mi] 65cal 7) 0.62m - 3:51(6:12/m) 164/167bpm [1018b/mi] 65cal 8) 0.08m - 30(6:02/m) 161/162bpm [970b/mi] 8cal 9) 0.62m - 5:53(9:28/m) 131/161bpm [1239b/mi] 73cal 10) 0.62m - 5:00(8:03/m) 128/135bpm [1029b/mi] 61cal 11) 0.62m - 5:14(8:25/m) 133/142bpm [1119b/mi] 68cal 12) 0.62m - 5:12(8:21/m) 133/140bpm [1112b/mi] 66cal 13) 0.62m - 5:03(8:08/m) 133/142bpm [1082b/mi] 63cal 14) 0.3m - 2:48(9:16/m) 129/137bpm [1194b/mi] 34cal ![]() |
Steady paced long run from Aylesford Bridge car park with Joshua Niceβ, along to the Running Horse, up to Tyland Barn, the Lower Bell, Blue Bell Hill village, the Robin Hood pub, Nashenden Lane, Wouldham and then Aylesford. Both achilles are a bit grumpy now...π
Briefly saw Rich Tomlinsonβ as he whizzed past shouting hello. Split Summary === 1) 0.62m - 5:17(8:29/m) 110/118bpm [934b/mi] 61cal 2) 0.62m - 5:13(8:24/m) 121/130bpm [1015b/mi] 65cal 3) 0.62m - 5:09(8:18/m) 121/131bpm [1004b/mi] 63cal 4) 0.62m - 5:02(8:05/m) 128/131bpm [1036b/mi] 64cal 5) 0.62m - 5:12(8:22/m) 128/132bpm [1071b/mi] 66cal 6) 0.62m - 5:36(9:00/m) 130/139bpm [1170b/mi] 71cal 7) 0.62m - 5:57(9:34/m) 136/142bpm [1301b/mi] 79cal 8) 0.62m - 5:31(8:53/m) 137/141bpm [1217b/mi] 73cal 9) 0.62m - 4:51(7:49/m) 126/131bpm [984b/mi] 63cal 10) 0.62m - 5:15(8:27/m) 116/127bpm [980b/mi] 46cal 11) 0.62m - 4:49(7:44/m) 116/122bpm [898b/mi] 50cal 12) 0.62m - 4:48(7:44/m) 125/137bpm [967b/mi] 65cal 13) 0.62m - 4:59(8:01/m) 124/133bpm [994b/mi] 60cal 14) 0.62m - 4:53(7:52/m) 127/136bpm [999b/mi] 61cal 15) 0.62m - 5:07(8:15/m) 130/135bpm [1072b/mi] 66cal 16) 0.62m - 5:10(8:19/m) 128/133bpm [1064b/mi] 62cal 17) 0.62m - 5:05(8:11/m) 129/134bpm [1056b/mi] 62cal 18) 0.62m - 5:12(8:21/m) 134/140bpm [1120b/mi] 66cal 19) 0.62m - 5:08(8:15/m) 137/140bpm [1131b/mi] 66cal 20) 0.62m - 4:58(7:59/m) 138/140bpm [1101b/mi] 66cal 21) 0.62m - 5:25(8:43/m) 140/145bpm [1219b/mi] 71cal 22) 0.62m - 5:41(9:09/m) 136/139bpm [1243b/mi] 70cal 23) 0.62m - 5:15(8:26/m) 137/139bpm [1156b/mi] 63cal 24) 0.38m - 3:13(8:25/m) 136/143bpm [1146b/mi] 45cal ![]() |
Easy paced nosing around the Coney Banks looking for potential cross country courses, loads of possibilities but a lot of cutting back would be required to make some of the paths fully passable.
Split Summary === 1) 0.62m - 5:21(8:36/m) 126/135bpm [1083b/mi] 67cal 2) 0.62m - 4:41(7:32/m) 124/133bpm [935b/mi] 60cal 3) 0.62m - 6:04(9:46/m) 136/144bpm [1327b/mi] 83cal 4) 0.62m - 5:15(8:26/m) 130/140bpm [1097b/mi] 67cal 5) 0.62m - 5:15(8:26/m) 141/149bpm [1190b/mi] 75cal 6) 0.62m - 5:28(8:47/m) 134/149bpm [1178b/mi] 72cal 7) 0.52m - 4:49(9:18/m) 130/145bpm [1209b/mi] 58cal ![]() |
Post session track and road warm down with the group, up across the Lines, up Chatham Hill and down Rock Avenue and Canterbury Street.
Split Summary === 1) 0.62m - 4:57(7:57/m) 124/132bpm [987b/mi] 63cal 2) 0.62m - 5:15(8:27/m) 131/136bpm [1107b/mi] 70cal 3) 0.62m - 5:10(8:19/m) 130/138bpm [1081b/mi] 68cal 4) 0.62m - 5:31(8:52/m) 128/140bpm [1135b/mi] 69cal 5) 0.62m - 4:56(7:56/m) 125/131bpm [993b/mi] 59cal 6) 0.59m - 5:03(8:37/m) 126/130bpm [1086b/mi] 61cal ![]()
10 x 400m off of 30 seconds (83 and then 76-78 seconds per rep).
A tough session and just about hanging in there for the final couple of reps. Split Summary === 1) 0.25m - 1:23(5:34/m) 124/143bpm [690b/mi] 17cal 2) 0.02m - 30(27:09/m) 140/144bpm [3801b/mi] 7cal 3) 0.25m - 1:17(5:11/m) 144/154bpm [747b/mi] 19cal 4) 0.02m - 30(20:13/m) 150/155bpm [3032b/mi] 7cal 5) 0.25m - 1:18(5:13/m) 149/159bpm [777b/mi] 20cal 6) 0.02m - 30(20:08/m) 155/159bpm [3121b/mi] 7cal 7) 0.25m - 1:18(5:13/m) 151/161bpm [788b/mi] 20cal 8) 0.02m - 30(20:08/m) 159/162bpm [3202b/mi] 7cal 9) 0.25m - 1:16(5:06/m) 156/165bpm [796b/mi] 21cal 10) 0.02m - 30(19:55/m) 162/165bpm [3225b/mi] 8cal 11) 0.25m - 1:17(5:11/m) 157/165bpm [813b/mi] 21cal 12) 0.02m - 30(20:04/m) 163/165bpm [3271b/mi] 8cal 13) 0.25m - 1:16(5:07/m) 159/167bpm [814b/mi] 21cal 14) 0.03m - 30(16:03/m) 165/167bpm [2649b/mi] 8cal 15) 0.25m - 1:16(5:06/m) 161/169bpm [821b/mi] 21cal 16) 0.02m - 31(21:02/m) 166/169bpm [3490b/mi] 8cal 17) 0.25m - 1:17(5:09/m) 161/168bpm [830b/mi] 21cal 18) 0.02m - 31(20:44/m) 165/169bpm [3422b/mi] 8cal 19) 0.25m - 1:16(5:08/m) 161/169bpm [826b/mi] 21cal 20) 0.02m - 31(20:46/m) 166/170bpm [3446b/mi] 9cal ![]()
3k track warm up
Split Summary === 1) 0.62m - 4:53(7:51/m) 107/115bpm [840b/mi] 56cal 2) 0.62m - 4:37(7:26/m) 117/120bpm [869b/mi] 59cal 3) 0.62m - 4:36(7:24/m) 119/123bpm [881b/mi] 59cal 4) 0.01m - 3(7:05/m) 119/119bpm [843b/mi] ![]() |
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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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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Easy paced 6 miles around Shorne Wood Country Park, 99% in zone 1 or below.
Legs still tired and both achilles are still a bit sore after last night's session. Split Summary === 1) 0.62m - 5:31(8:52/m) 112/119bpm [993b/mi] 63cal 2) 0.62m - 5:22(8:38/m) 119/125bpm [1027b/mi] 65cal 3) 0.62m - 5:03(8:07/m) 120/125bpm [974b/mi] 61cal 4) 0.62m - 5:04(8:10/m) 122/127bpm [996b/mi] 62cal 5) 0.62m - 5:11(8:20/m) 121/126bpm [1009b/mi] 62cal 6) 0.62m - 5:08(8:15/m) 121/127bpm [998b/mi] 59cal 7) 0.62m - 5:21(8:37/m) 123/129bpm [1059b/mi] 62cal 8) 0.62m - 5:15(8:28/m) 122/126bpm [1032b/mi] 62cal 9) 0.62m - 5:24(8:42/m) 120/126bpm [1044b/mi] 67cal 10) 0.42m - 3:28(8:19/m) 118/122bpm [982b/mi] 46cal ![]() |
Post session warm down
Split Summary === 1) 0.62m - 5:28(8:48/m) 109/117bpm [959b/mi] 62cal 2) 0.62m - 5:05(8:10/m) 115/120bpm [939b/mi] 62cal 3) 0.06m - 30(7:44/m) 116/117bpm [898b/mi] 6cal ![]()
8 x 200m (45 seconds) and 200m (55 seconds) continuous, didn't push too hard because of tomorrow's vets' league 3000m.
Split Summary === 1) 0.12m - 47(6:16/m) 106/128bpm [665b/mi] 7cal 2) 0.12m - 52(6:58/m) 135/137bpm [940b/mi] 13cal 3) 0.12m - 48(6:43/m) 139/140bpm [934b/mi] 11cal 4) 0.13m - 54(6:54/m) 135/139bpm [932b/mi] 13cal 5) 0.12m - 49(6:38/m) 133/135bpm [882b/mi] 12cal 6) 0.12m - 54(7:18/m) 134/136bpm [979b/mi] 13cal 7) 0.12m - 49(6:35/m) 135/138bpm [888b/mi] 11cal 8) 0.12m - 56(7:27/m) 137/139bpm [1020b/mi] 13cal 9) 0.13m - 51(6:31/m) 135/136bpm [881b/mi] 12cal 10) 0.12m - 56(7:52/m) 133/135bpm [1047b/mi] 13cal 11) 0.12m - 50(6:39/m) 134/138bpm [892b/mi] 12cal 12) 0.12m - 56(7:31/m) 137/139bpm [1030b/mi] 13cal 13) 0.12m - 47(6:19/m) 139/143bpm [877b/mi] 11cal 14) 0.12m - 56(7:29/m) 141/144bpm [1054b/mi] 14cal 15) 0.12m - 46(6:14/m) 142/146bpm [885b/mi] 11cal 16) 0.13m - 55(7:02/m) 142/146bpm [1000b/mi] 14cal ![]()
Pre session warm up
Split Summary === 1) 0.62m - 5:14(8:26/m) 107/115bpm [902b/mi] 60cal 2) 0.62m - 4:55(7:55/m) 116/120bpm [918b/mi] 62cal 3) 0.62m - 4:50(7:47/m) 117/120bpm [910b/mi] 60cal 4) 0.15m - 1:09(7:51/m) 118/120bpm [926b/mi] 14cal ![]() |
Post race warm down.
Split Summary === 1) 0.62m - 5:17(8:31/m) 124/132bpm [1055b/mi] 65cal 2) 0.62m - 5:12(8:22/m) 132/137bpm [1104b/mi] 71cal 3) 0.22m - 1:47(8:06/m) 133/135bpm [1077b/mi] 24cal ![]()
SCVAC Kent Division 1, 3000m - 2nd M50
Slow start, got boxed in around the first bend so I slowed slightly and broke out around the leaders, hit the front and pushed the pace, leading to the bell. The final lap was a burn up, I tussled for the lead until the final 200m at which point the Blackheath runner surged clear. Pleased with 2nd place and just two seconds outside of my PB. Split Summary === 1) 0.12m - 41(5:29/m) 104/142bpm [571b/mi] 6cal 2) 0.25m - 1:22(5:30/m) 151/155bpm [831b/mi] 21cal 3) 0.25m - 1:24(5:40/m) 157/159bpm [888b/mi] 22cal 4) 0.25m - 1:24(5:39/m) 159/161bpm [897b/mi] 23cal 5) 0.25m - 1:23(5:35/m) 161/162bpm [900b/mi] 23cal 6) 0.25m - 1:24(5:37/m) 163/164bpm [915b/mi] 23cal 7) 0.25m - 1:23(5:32/m) 165/166bpm [914b/mi] 24cal 8) 0.25m - 1:18(5:12/m) 168/169bpm [874b/mi] 22cal ![]()
Pre race warm up with Bob.
Split Summary === 1) 0.62m - 5:28(8:49/m) 114/122bpm [1004b/mi] 65cal 2) 0.62m - 5:03(8:07/m) 123/126bpm [999b/mi] 64cal 3) 0.23m - 1:52(8:03/m) 123/128bpm [989b/mi] 24cal ![]() |
Warm up, Great Lines parkrun (11th and 19:21), chatty warm down with Bob then solo back to the car.
Tired after last night's race but legs felt pretty good, very happy with the time! ππͺ Split Summary === 1) 0.62m - 5:17(8:31/m) 114/123bpm [970b/mi] 61cal 2) 0.62m - 5:02(8:07/m) 127/134bpm [1030b/mi] 68cal 3) 0.54m - 4:14(7:46/m) 131/135bpm [1018b/mi] 56cal 4) 0.62m - 4:02(6:29/m) 142/156bpm [921b/mi] 57cal 5) 0.62m - 3:51(6:12/m) 155/157bpm [962b/mi] 62cal 6) 0.62m - 3:45(6:02/m) 153/157bpm [924b/mi] 60cal 7) 0.62m - 4:12(6:45/m) 159/162bpm [1073b/mi] 69cal 8) 0.62m - 3:29(5:37/m) 162/164bpm [909b/mi] 59cal 9) 0.62m - 6:52(11:03/m) 117/164bpm [1293b/mi] 67cal 10) 0.62m - 5:50(9:24/m) 112/120bpm [1053b/mi] 63cal 11) 0.62m - 5:56(9:33/m) 110/114bpm [1051b/mi] 69cal 12) 0.62m - 5:30(8:50/m) 111/117bpm [981b/mi] 58cal 13) 0.56m - 4:54(8:49/m) 117/122bpm [1032b/mi] 56cal ![]() |
Grumbling achilles tendons meant two shorter laps rather than an out and back or a larger loop. Tired legs made me think about stopping after the first lap but strength of will (or bloody-mindedness) saw me complete both laps for a weekly total of 50 miles. ππͺ
Flyby with James Milneβ and Ken Rains. Split Summary === 1) 0.62m - 5:15(8:27/m) 103/114bpm [869b/mi] 56cal 2) 0.62m - 5:23(8:40/m) 116/128bpm [1005b/mi] 62cal 3) 0.62m - 5:08(8:16/m) 118/126bpm [975b/mi] 63cal 4) 0.62m - 5:26(8:45/m) 119/132bpm [1041b/mi] 64cal 5) 0.62m - 5:14(8:26/m) 121/131bpm [1021b/mi] 62cal 6) 0.62m - 5:02(8:06/m) 122/131bpm [988b/mi] 59cal 7) 0.62m - 5:25(8:44/m) 123/131bpm [1073b/mi] 64cal 8) 0.62m - 5:14(8:25/m) 124/133bpm [1044b/mi] 62cal 9) 0.62m - 5:14(8:26/m) 125/131bpm [1054b/mi] 62cal 10) 0.62m - 5:10(8:19/m) 126/131bpm [1047b/mi] 61cal 11) 0.62m - 5:02(8:06/m) 121/127bpm [981b/mi] 63cal 12) 0.62m - 5:12(8:23/m) 124/131bpm [1039b/mi] 67cal 13) 0.62m - 5:04(8:10/m) 124/128bpm [1013b/mi] 61cal 14) 0.62m - 5:35(8:58/m) 130/137bpm [1167b/mi] 68cal 15) 0.62m - 5:27(8:47/m) 128/136bpm [1124b/mi] 69cal 16) 0.62m - 5:10(8:19/m) 125/132bpm [1040b/mi] 61cal 17) 0.62m - 5:23(8:39/m) 133/139bpm [1151b/mi] 67cal 18) 0.62m - 5:06(8:12/m) 130/136bpm [1066b/mi] 64cal 19) 0.62m - 5:30(8:51/m) 136/139bpm [1204b/mi] 72cal 20) 0.62m - 5:03(8:08/m) 129/137bpm [1049b/mi] 59cal 21) 0.62m - 4:53(7:51/m) 135/141bpm [1061b/mi] 64cal 22) 0.62m - 4:57(7:58/m) 134/140bpm [1068b/mi] 63cal 23) 0.62m - 5:36(9:01/m) 141/144bpm [1271b/mi] 75cal 24) 0.22m - 1:46(7:54/m) 138/141bpm [1090b/mi] 24cal ![]() |
7 and a bit miles around Shorne Wood Country Park, heart rate nicely in zones 1 and 2.
Split Summary === 1) 0.62m - 5:16(8:28/m) 115/126bpm [974b/mi] 64cal 2) 0.62m - 4:31(7:16/m) 128/134bpm [929b/mi] 60cal 3) 0.62m - 4:49(7:45/m) 133/137bpm [1030b/mi] 66cal 4) 0.62m - 4:32(7:18/m) 135/141bpm [987b/mi] 64cal 5) 0.62m - 4:57(7:58/m) 134/139bpm [1067b/mi] 66cal 6) 0.62m - 4:49(7:45/m) 134/138bpm [1039b/mi] 65cal 7) 0.62m - 4:58(7:59/m) 135/140bpm [1078b/mi] 67cal 8) 0.62m - 5:02(8:06/m) 134/138bpm [1085b/mi] 66cal 9) 0.62m - 5:13(8:24/m) 135/140bpm [1134b/mi] 68cal 10) 0.62m - 5:10(8:19/m) 133/137bpm [1106b/mi] 65cal 11) 0.62m - 4:56(7:56/m) 132/137bpm [1048b/mi] 63cal 12) 0.32m - 2:25(7:39/m) 130/133bpm [994b/mi] 36cal ![]() |
Post session warm down
Split Summary === 1) 0.62m - 5:43(9:11/m) 113/125bpm [1038b/mi] 63cal 2) 0.62m - 4:56(7:56/m) 121/124bpm [959b/mi] 63cal 3) 0.62m - 4:54(7:53/m) 123/126bpm [971b/mi] 62cal 4) 0.14m - 1:06(8:02/m) 121/123bpm [971b/mi] 13cal ![]()
Club Session
10 x 600m off of 90 seconds recoveries, averaging about 2:05 per rep. A really tough session and absolutely shattered at the end, train hard = race fast! ππͺ Split Summary === 1) 0.38m - 2:18(6:05/m) 124/142bpm [753b/mi] 28cal 2) 0.06m - 1:30(26:32/m) 101/142bpm [2680b/mi] 10cal 3) 0.37m - 2:07(5:43/m) 131/151bpm [749b/mi] 30cal 4) 0.05m - 1:29(28:16/m) 113/152bpm [3194b/mi] 12cal 5) 0.37m - 2:05(5:36/m) 138/158bpm [772b/mi] 28cal 6) 0.05m - 1:30(28:03/m) 118/158bpm [3310b/mi] 13cal 7) 0.37m - 2:03(5:30/m) 141/160bpm [776b/mi] 31cal 8) 0.04m - 1:31(37:50/m) 122/160bpm [4615b/mi] 14cal 9) 0.37m - 2:03(5:31/m) 145/163bpm [799b/mi] 29cal 10) 0.04m - 1:30(35:58/m) 127/163bpm [4568b/mi] 15cal 11) 0.37m - 2:02(5:26/m) 145/163bpm [789b/mi] 28cal 12) 0.03m - 1:31(55:03/m) 130/163bpm [7158b/mi] 15cal 13) 0.37m - 2:02(5:27/m) 148/165bpm [808b/mi] 31cal 14) 0.05m - 1:31(28:01/m) 133/165bpm [3727b/mi] 16cal 15) 0.37m - 1:58(5:15/m) 149/166bpm [783b/mi] 30cal 16) 0.06m - 1:30(26:33/m) 135/167bpm [3584b/mi] 16cal 17) 0.37m - 2:05(5:36/m) 148/165bpm [828b/mi] 32cal 18) 0.05m - 1:30(27:30/m) 133/165bpm [3658b/mi] 15cal 19) 0.37m - 2:04(5:32/m) 150/166bpm [831b/mi] 31cal 20) 0m - 1(2:41/m) 165/165bpm [444b/mi] ![]()
Pre session warm up
Split Summary === 1) 0.62m - 4:39(7:29/m) 107/114bpm [801b/mi] 54cal 2) 0.62m - 4:26(7:08/m) 117/122bpm [835b/mi] 57cal 3) 0m - 2(7:13/m) 119/119bpm [858b/mi] ![]() |
Wed 3rd Aug
Aug 3
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Thu 4th Aug
Aug 4
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Fri 5th Aug
Aug 5
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Sat 6th Aug
Aug 6
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Sun 7th Aug
Aug 7
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Mon 8th Aug
Aug 8
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Tue 9th Aug
Aug 9
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Easy paced laps of the Bligh Way playing fields, out via the Three Crutches and back via Copperhouse Road to avoid the rather smelly fox carcass.
Split Summary === 1) 0.62m - 5:32(8:54/m) 112/123bpm [996b/mi] 63cal 2) 0.62m - 5:26(8:44/m) 120/128bpm [1048b/mi] 66cal 3) 0.62m - 5:19(8:34/m) 120/130bpm [1027b/mi] 64cal 4) 0.62m - 5:10(8:19/m) 120/124bpm [997b/mi] 59cal 5) 0.62m - 5:11(8:20/m) 121/124bpm [1009b/mi] 60cal 6) 0.62m - 5:14(8:26/m) 119/125bpm [1003b/mi] 60cal 7) 0.59m - 4:57(8:24/m) 122/127bpm [1026b/mi] 58cal ![]() |
Post session warm down with Jamie Walshβ, feeling pretty good.
Split Summary === 1) 0.62m - 5:09(8:18/m) 110/120bpm [913b/mi] 58cal 2) 0.62m - 4:42(7:34/m) 122/127bpm [923b/mi] 62cal 3) 0.62m - 4:45(7:39/m) 123/125bpm [942b/mi] 61cal 4) 0.18m - 1:23(7:43/m) 123/125bpm [950b/mi] 18cal ![]()
Club Session
16 x 300m (5000m pace) with 100m jogged recoveries, averaging about 62 seconds for each rep. Feeling strong! ππͺ Split Summary === 1) 0.19m - 1:02(5:32/m) 120/142bpm [664b/mi] 11cal 2) 0.06m - 44(13:06/m) 135/143bpm [1768b/mi] 9cal 3) 0.19m - 1:02(5:30/m) 136/147bpm [748b/mi] 15cal 4) 0.06m - 43(11:28/m) 139/147bpm [1594b/mi] 9cal 5) 0.19m - 1:03(5:37/m) 138/147bpm [774b/mi] 16cal 6) 0.06m - 43(11:31/m) 141/148bpm [1624b/mi] 10cal 7) 0.19m - 1:04(5:43/m) 138/146bpm [788b/mi] 16cal 8) 0.06m - 41(11:02/m) 140/147bpm [1545b/mi] 9cal 9) 0.19m - 1:03(5:36/m) 141/150bpm [789b/mi] 16cal 10) 0.06m - 42(11:18/m) 144/150bpm [1628b/mi] 9cal 11) 0.19m - 1:05(5:51/m) 139/145bpm [813b/mi] 16cal 12) 0.06m - 39(10:28/m) 142/146bpm [1486b/mi] 8cal 13) 0.19m - 1:04(5:43/m) 141/149bpm [806b/mi] 16cal 14) 0.06m - 39(10:34/m) 144/148bpm [1521b/mi] 9cal 15) 0.19m - 1:02(5:35/m) 144/152bpm [803b/mi] 16cal 16) 0.06m - 40(10:41/m) 148/153bpm [1580b/mi] 9cal 17) 0.19m - 1:03(5:39/m) 144/153bpm [813b/mi] 16cal 18) 0.06m - 40(10:51/m) 148/153bpm [1606b/mi] 10cal 19) 0.19m - 1:03(5:38/m) 146/154bpm [824b/mi] 16cal 20) 0.06m - 40(10:44/m) 149/154bpm [1600b/mi] 9cal 21) 0.19m - 1:03(5:37/m) 147/155bpm [826b/mi] 16cal 22) 0.06m - 40(10:43/m) 150/155bpm [1607b/mi] 9cal 23) 0.19m - 1:01(5:30/m) 148/155bpm [813b/mi] 16cal 24) 0.06m - 42(11:16/m) 151/155bpm [1701b/mi] 10cal 25) 0.19m - 1:03(5:38/m) 148/155bpm [833b/mi] 16cal 26) 0.06m - 41(11:05/m) 153/156bpm [1695b/mi] 10cal 27) 0.19m - 1:01(5:28/m) 150/158bpm [819b/mi] 16cal 28) 0.06m - 41(11:04/m) 155/159bpm [1715b/mi] 10cal 29) 0.19m - 1:02(5:31/m) 150/158bpm [827b/mi] 16cal 30) 0.06m - 41(11:04/m) 155/158bpm [1715b/mi] 10cal 31) 0.19m - 1:01(5:28/m) 152/161bpm [831b/mi] 16cal 32) 0.07m - 42(10:08/m) 155/161bpm [1571b/mi] 11cal ![]()
Pre session warm up
Split Summary === 1) 0.62m - 4:44(7:37/m) 106/114bpm [808b/mi] 54cal 2) 0.62m - 4:30(7:14/m) 117/120bpm [846b/mi] 58cal 3) 0.21m - 1:31(7:08/m) 120/123bpm [857b/mi] 19cal ![]() |
Easy paced 6Β½ miles circuits of St. Mary's Island, quite nice out π unless you're in a car!!! πππππππ
Split Summary === 1) 0.62m - 5:04(8:10/m) 114/120bpm [931b/mi] 60cal 2) 0.62m - 5:10(8:20/m) 119/123bpm [991b/mi] 64cal 3) 0.62m - 4:52(7:51/m) 121/125bpm [949b/mi] 61cal 4) 0.62m - 5:12(8:23/m) 121/127bpm [1014b/mi] 63cal 5) 0.62m - 5:06(8:13/m) 122/126bpm [1003b/mi] 61cal 6) 0.62m - 4:54(7:53/m) 123/127bpm [970b/mi] 59cal 7) 0.62m - 5:08(8:15/m) 124/130bpm [1024b/mi] 61cal 8) 0.62m - 5:25(8:42/m) 124/131bpm [1080b/mi] 65cal 9) 0.62m - 5:03(8:08/m) 126/130bpm [1025b/mi] 61cal 10) 0.62m - 5:01(8:04/m) 127/131bpm [1024b/mi] 62cal 11) 0.27m - 2:03(7:35/m) 126/128bpm [956b/mi] 25cal 12) 0.04m - 15(5:47/m) 127/128bpm [735b/mi] 3cal ![]() |
parkrun Plus
Extended warm up, Mote Park parkrun (missed the start) and then reversed the warm up route to warm down. Official time of 22:12, watch time 19:49, enjoyed chasing through the field, caught Ian Hughesβ and heidi hughesβ but ran out of steam chasing down Taryne McPherson and Bob FURSEY... Split Summary === 1) 0.62m - 5:24(8:41/m) 115/126bpm [999b/mi] 63cal 2) 0.62m - 4:59(8:01/m) 130/135bpm [1042b/mi] 67cal 3) 0.62m - 4:33(7:19/m) 131/146bpm [959b/mi] 61cal 4) 0.46m - 3:13(6:55/m) 136/142bpm [941b/mi] 46cal 5) 0.62m - 3:54(6:17/m) 154/162bpm [968b/mi] 63cal 6) 0.62m - 3:40(5:54/m) 155/159bpm [914b/mi] 59cal 7) 0.62m - 3:47(6:05/m) 161/166bpm [978b/mi] 64cal 8) 0.62m - 3:54(6:16/m) 162/165bpm [1015b/mi] 65cal 9) 0.62m - 3:50(6:11/m) 163/165bpm [1007b/mi] 65cal 10) 0.11m - 40(6:02/m) 161/163bpm [971b/mi] 10cal 11) 0.62m - 5:46(9:16/m) 129/161bpm [1196b/mi] 69cal 12) 0.62m - 5:24(8:41/m) 131/145bpm [1137b/mi] 69cal 13) 0.62m - 4:54(7:54/m) 130/141bpm [1027b/mi] 61cal 14) 0.61m - 5:05(8:24/m) 128/134bpm [1075b/mi] 62cal ![]() |
Sunday Afternoon Long Run
Late afternoon long run to Shorne Wood country park and back with 4 extended laps of the park, rather warm! Ended the week on 52Β½ miles.ππͺ Split Summary === 1) 0.62m - 5:19(8:33/m) 118/129bpm [1008b/mi] 62cal 2) 0.62m - 5:09(8:16/m) 130/134bpm [1076b/mi] 67cal 3) 0.62m - 4:49(7:45/m) 127/135bpm [984b/mi] 64cal 4) 0.62m - 5:15(8:26/m) 133/140bpm [1122b/mi] 69cal 5) 0.62m - 5:05(8:11/m) 133/140bpm [1087b/mi] 68cal 6) 0.62m - 5:29(8:50/m) 132/141bpm [1166b/mi] 68cal 7) 0.62m - 5:21(8:36/m) 131/137bpm [1127b/mi] 67cal 8) 0.62m - 5:16(8:28/m) 132/139bpm [1117b/mi] 67cal 9) 0.62m - 5:32(8:55/m) 133/140bpm [1186b/mi] 65cal 10) 0.62m - 5:12(8:22/m) 131/136bpm [1097b/mi] 65cal 11) 0.62m - 5:38(9:04/m) 131/142bpm [1188b/mi] 66cal 12) 0.62m - 5:17(8:31/m) 130/135bpm [1107b/mi] 65cal 13) 0.62m - 5:35(8:59/m) 131/139bpm [1177b/mi] 67cal 14) 0.62m - 5:18(8:33/m) 130/135bpm [1110b/mi] 64cal 15) 0.62m - 4:56(7:57/m) 124/133bpm [986b/mi] 66cal 16) 0.62m - 4:54(7:53/m) 126/135bpm [993b/mi] 65cal 17) 0.62m - 5:25(8:43/m) 132/136bpm [1150b/mi] 67cal 18) 0.62m - 4:54(7:54/m) 127/131bpm [1003b/mi] 63cal 19) 0.43m - 3:24(7:57/m) 132/136bpm [1050b/mi] 46cal ![]() |
Easy paced 10k circuit via the fire station, Higham and Park Pale, new shoes...
Split Summary === 1) 0.62m - 5:09(8:17/m) 116/127bpm [960b/mi] 62cal 2) 0.62m - 4:38(7:27/m) 124/128bpm [924b/mi] 60cal 3) 0.62m - 4:54(7:52/m) 134/142bpm [1055b/mi] 69cal 4) 0.62m - 4:51(7:48/m) 130/137bpm [1015b/mi] 64cal 5) 0.62m - 4:48(7:44/m) 126/134bpm [974b/mi] 61cal 6) 0.62m - 5:08(8:15/m) 133/138bpm [1097b/mi] 68cal 7) 0.62m - 4:55(7:55/m) 131/137bpm [1037b/mi] 65cal 8) 0.62m - 4:59(8:02/m) 131/139bpm [1052b/mi] 65cal 9) 0.62m - 5:16(8:29/m) 132/139bpm [1119b/mi] 66cal 10) 0.62m - 4:57(7:58/m) 123/128bpm [980b/mi] 61cal 11) 0.43m - 3:26(7:58/m) 131/136bpm [1044b/mi] 44cal 12) 0.01m - 3(7:34/m) 113/133bpm [856b/mi] ![]() |
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