Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate Alun |
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Races
358 -
Miles
17285 -
Miles
1 -
Miles
856 -
Miles
125 -
WAVA
88.11% -
800m
2:33 -
1500m
4:53 -
Mile
5:12 -
3000m
10:14 -
5000m
17:59 -
5k
18:05 -
5M
29:59 -
10000m
36:49 -
10k
37:04 -
10M
1:02:58 -
Half
1:25:42 -
20M
2:20:45 -
Mara
3:27:15
About Me | |
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My parkrun |
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Recent Training | |||
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20th Sep
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Easy | 2.2mi | 19:58 |
19th Sep
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Easy | 2.2mi | 20:54 |
18th Sep
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Easy | 2.2mi | 21:08 |
17th Sep
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Warm Down | 1.7mi | 13:57 |
17th Sep
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Race | 0.9mi | 5:29 |
Planned Races | Show more |
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SEAA 6 Stage Road Relays | 23rd Sep |
Folkestone Rotary Half Marathon | 24th Sep |
Kent XC League - Race 1 | 14th Oct |
Kent XC League - Race 2 | 28th Oct |
Kent XC League - Race 3, No senior women | 11th Nov |
12 Month Benchmarks | Run | Bike |
---|---|---|
Mile | 5:10 | 2:32 |
5k | 18:12 | 10:49 |
5mi | 30:41 | 24:59 |
10k | 38:22 | 49:05 |
10mi | 1:07:55 | 1:48:52 |
Half | 1:43:40 | 0 |
Buddies (10) |
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Followers (1) |
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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 | 2003 | 2004 | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
800m | 8 | 2:47 69.03 | 2:36 75.17 | 2:39 74.38 | 2:40 75.81 | 2:33 80.54 | 2:33
5:08/mi
|
80.54 | ||||||||||||||||
1500m | 23 | 5:25 73.45 | 5:14 76.63 | 5:17 76.51 | 5:15 77.62 | 5:02 82.29 | 5:00 83.51 | 4:53 86.21 | 4:53
5:14/mi
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86.21 | ||||||||||||||
1mi | 15 | 5:36 72.14 | 5:43 71.73 | 5:58 69.76 | 6:05 69.48 | 6:03 70.96 | 5:46 75.03 | 5:41 76.74 | 5:23 81.66 | 5:38 79.31 | 5:19 84.72 | 5:12 87.34 | 5:12
5:12/mi
|
87.34 | ||||||||||
3000m | 15 | 10:55 78.66 | 10:57 79.05 | 11:02 79.08 | 10:50 81.86 | 10:16 86.68 | 10:14 88.11 | 10:14
5:29/mi
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88.11 | |||||||||||||||
4km | 32 | 15:31 69.56 | 15:31 69.56 | 15:11 73.25 | 15:11
6:07/mi
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73.25 | ||||||||||||||||||
4.3km | 1 | 16:47 73.43 | 16:47
6:21/mi
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73.43 | ||||||||||||||||||||
5000m | 40 | 19:22 76.04 | 18:32 80.10 | 18:06 84.06 | 17:59 85.31 | 18:22 84.23 | 17:59
5:47/mi
|
85.31 | ||||||||||||||||
6km | 1 | 22:16 83.24 | 22:16
5:58/mi
|
83.24 | ||||||||||||||||||||
7.2km | 1 | 28:11 79.30 | 28:11
6:18/mi
|
79.30 | ||||||||||||||||||||
4.8mi | 4 | 38:23 58.99 | 38:23
8:00/mi
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58.99 | ||||||||||||||||||||
8km | 3 | 34:08 72.31 | 34:08
6:52/mi
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72.31 | ||||||||||||||||||||
5mi | 28 | 36:23 60.38 | 34:45 63.71 | 34:01 65.58 | 38:53 57.83 | 31:39 78.42 | 30:39 81.68 | 29:59 84.24 | 29:59
6:00/mi
|
84.24 | ||||||||||||||
5.1mi | 9 | 41:44 54.98 | 37:50 61.13 | 37:50
7:25/mi
|
61.13 | |||||||||||||||||||
5.2mi | 13 | 34:53 66.57 | 38:39 63.55 | 39:35 62.05 | 34:51 71.07 | 35:00 73.84 | 34:51
6:42/mi
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73.84 | ||||||||||||||||
5.3mi | 4 | 38:21 61.15 | 38:21
7:18/mi
|
61.15 | ||||||||||||||||||||
5.3mi | 5 | 44:59 53.06 | 36:55 67.30 | 36:55
6:58/mi
|
67.30 | |||||||||||||||||||
5.5mi | 1 | 40:51 59.64 | 40:51
7:30/mi
|
59.64 | ||||||||||||||||||||
5.5mi | 9 | 33:14 73.42 | 37:13 65.56 | 39:32 62.69 | 33:14
6:03/mi
|
73.42 | ||||||||||||||||||
9km | 2 | 37:09 68.94 | 40:57 63.05 | 37:09
6:39/mi
|
68.94 | |||||||||||||||||||
5.6mi | 7 | 47:56 52.66 | 47:56
8:34/mi
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52.66 | ||||||||||||||||||||
5.9mi | 1 | 43:06 60.79 | 43:06
7:18/mi
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60.79 | ||||||||||||||||||||
6mi | 17 | 39:16 71.81 | 47:05 60.38 | 39:16
6:33/mi
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71.81 | |||||||||||||||||||
10000m | 37 | 38:12 81.20 | 36:49 85.00 | 38:24 82.23 | 36:49
5:56/mi
|
85.00 | ||||||||||||||||||
7.7mi | 1 | 53:54 64.24 | 53:54
7:00/mi
|
64.24 | ||||||||||||||||||||
10mi | 11 | 1:26:48 52.10 | 1:12:12 63.12 | 1:09:42 65.91 | 1:05:36 71.77 | 1:07:11 73.09 | 1:06:31 74.47 | 1:06:36 75.70 | 1:02:58 81.50 | 1:07:58 76.20 | 1:02:58
6:18/mi
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81.50 | ||||||||||||
13.1mi | 8 | 1:40:51 59.29 | 1:35:59 63.28 | 1:40:12 61.62 | 1:28:15 69.97 | 1:25:42 72.65 | 1:26:02 76.86 | 1:31:04 73.27 | 1:31:01 74.65 | 1:25:42
6:33/mi
|
76.86 | |||||||||||||
30km | 5 | 2:34:28 57.31 | 2:51:10 52.58 | 2:36:47 57.88 | 2:36:02 61.23 | 2:30:33 64.60 | 2:30:33
8:05/mi
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64.60 | ||||||||||||||||
20mi | 3 | 2:25:29 65.65 | 2:20:45 69.56 | 2:27:50 70.34 | 2:20:45
7:02/mi
|
70.34 | ||||||||||||||||||
26.2mi | 4 | 3:35:23 59.13 | 3:35:23 59.13 | 3:30:23 61.54 | 3:27:15 63.52 | 3:27:15
7:55/mi
|
63.52 |
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 | 57 | 19 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 76 |
2023 | 0 | 51 | 158 | 193 | 205 | 196 | 186 | 207 | 101 | 0 | 0 | 0 | 1297 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 0 | 0 | 0 | 0 | 0 | 9 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 21 | 21 |
2022 | 223 | 195 | 230 | 215 | 205 | 90 | 208 | 235 | 142 | 168 | 17 | 0 | 1930 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 13 |
2021 | 1 | 0 | 2 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 14 |
2021 | 219 | 205 | 217 | 216 | 205 | 188 | 206 | 231 | 191 | 244 | 219 | 217 | 2558 |
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 | 75 | 89 | 60 | 26 | 71 | 130 | 122 | 109 | 1041 |
2017 | 42 | 59 | 100 | 112 | 115 | 95 | 66 | 71 | 62 | 88 | 71 | 88 | 970 |
2016 | 55 | 32 | 27 | 56 | 30 | 18 | 41 | 59 | 40 | 91 | 36 | 68 | 554 |
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 |
Fri 25th Aug
Aug 25
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Sat 26th Aug
Aug 26
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Sun 27th Aug
Aug 27
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Mon 28th Aug
Aug 28
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Tue 29th Aug
Aug 29
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Wed 30th Aug
Aug 30
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Thu 31st Aug
Aug 31
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Split Summary
=== 1) 0.62mi - 5:15(8:27/mi) 119/127bpm [1005b/mi] 67cal 453/582W 2) 0.62mi - 5:05(8:11/mi) 124/131bpm [1015b/mi] 68cal 414/492W 3) 0.62mi - 5:01(8:05/mi) 125/131bpm [1010b/mi] 65cal 366/457W 4) 0.62mi - 4:57(7:59/mi) 127/134bpm [1013b/mi] 64cal 343/424W 5) 0.62mi - 5:07(8:14/mi) 128/133bpm [1053b/mi] 66cal 350/444W 6) 0.62mi - 5:22(8:38/mi) 128/134bpm [1105b/mi] 70cal 360/443W 7) 0.62mi - 5:16(8:29/mi) 129/134bpm [1094b/mi] 70cal 392/492W 8) 0.62mi - 4:50(7:47/mi) 126/131bpm [981b/mi] 61cal 349/431W 9) 0.17mi - 1:30(8:55/mi) 125/127bpm [1114b/mi] 20cal 402/552W ![]() |
Carry On Up The Khyber!
Phoenix Park hill reps. 3.7 km warm up, 8 x 100m steeper hills and 4 x 120m slightly shallower hills, 4.7 km warm down. Couldn't do the planned 800m climb because it was part of a triathlon cycle lap, ah well... Split Summary === 1) 0.62mi - 4:59(8:01/mi) 119/129bpm [954b/mi] 65cal 404/511W 2) 0.62mi - 4:45(7:38/mi) 125/131bpm [955b/mi] 65cal 393/420W 3) 0.62mi - 4:37(7:25/mi) 127/131bpm [942b/mi] 63cal 405/472W 4) 0.41mi - 3:08(7:39/mi) 126/136bpm [965b/mi] 41cal 388/443W 5) 0.07mi - 25(6:27/mi) 108/145bpm [697b/mi] 3cal 619/915W 6) 0.07mi - 38(9:13/mi) 144/148bpm [1327b/mi] 9cal 407/946W 7) 0.06mi - 26(7:33/mi) 145/156bpm [1094b/mi] 7cal 574/831W 8) 0.07mi - 37(8:43/mi) 153/157bpm [1334b/mi] 9cal 490/910W 9) 0.06mi - 26(7:08/mi) 149/158bpm [1062b/mi] 7cal 523/743W 10) 0.07mi - 36(8:43/mi) 155/159bpm [1352b/mi] 9cal 427/943W 11) 0.06mi - 26(6:47/mi) 148/155bpm [1005b/mi] 7cal 479/729W 12) 0.07mi - 37(8:44/mi) 156/160bpm [1362b/mi] 10cal 406/845W 13) 0.06mi - 26(6:51/mi) 151/160bpm [1035b/mi] 7cal 492/736W 14) 0.07mi - 37(8:55/mi) 159/162bpm [1417b/mi] 10cal 424/893W 15) 0.06mi - 26(7:18/mi) 154/160bpm [1124b/mi] 7cal 427/760W 16) 0.07mi - 40(9:20/mi) 159/164bpm [1483b/mi] 11cal 378/765W 17) 0.06mi - 26(6:54/mi) 151/161bpm [1043b/mi] 7cal 449/740W 18) 0.07mi - 39(9:43/mi) 159/162bpm [1545b/mi] 11cal 390/781W 19) 0.06mi - 26(7:19/mi) 152/160bpm [1112b/mi] 7cal 423/714W 20) 0.07mi - 38(9:33/mi) 160/164bpm [1529b/mi] 10cal 393/777W 21) 0.06mi - 3:04(54:05/mi) 107/154bpm [5787b/mi] 16cal 18/189W 22) 0.07mi - 32(7:16/mi) 126/153bpm [916b/mi] 7cal 526/760W 23) 0.09mi - 53(10:11/mi) 151/156bpm [1537b/mi] 13cal 351/768W 24) 0.08mi - 34(7:36/mi) 150/162bpm [1140b/mi] 9cal 473/699W 25) 0.09mi - 51(9:43/mi) 155/163bpm [1506b/mi] 13cal 368/755W 26) 0.07mi - 35(7:56/mi) 151/161bpm [1199b/mi] 9cal 447/675W 27) 0.08mi - 51(10:27/mi) 157/164bpm [1640b/mi] 13cal 360/723W 28) 0.07mi - 36(8:36/mi) 150/160bpm [1290b/mi] 9cal 401/598W 29) 0.08mi - 50(10:51/mi) 157/163bpm [1703b/mi] 13cal 333/647W 30) 0.09mi - 3:00(33:36/mi) 104/142bpm [3495b/mi] 15cal 30/186W 31) 0.62mi - 5:05(8:12/mi) 129/140bpm [1057b/mi] 70cal 377/493W 32) 0.62mi - 5:18(8:32/mi) 133/139bpm [1134b/mi] 70cal 360/441W 33) 0.62mi - 5:00(8:04/mi) 130/135bpm [1048b/mi] 65cal 408/495W 34) 0.62mi - 5:20(8:35/mi) 128/132bpm [1099b/mi] 68cal 359/420W 35) 0.46mi - 3:47(8:12/mi) 128/132bpm [1050b/mi] 50cal 375/456W ![]() |
Sunday Morning Long Run - Phoenix Park Stylee
Chatty 10 miles around the Phoenix Park with my brother in law's club mates, lovely scenery even with the wind and light drizzle. 53 miles for the week Split Summary === 1) 0.62mi - 5:29(8:49/mi) 115/123bpm [1015b/mi] 69cal 377/446W 2) 0.62mi - 5:30(8:52/mi) 121/126bpm [1073b/mi] 70cal 350/409W 3) 0.62mi - 5:18(8:31/mi) 121/128bpm [1031b/mi] 67cal 348/436W 4) 0.62mi - 5:11(8:21/mi) 127/131bpm [1060b/mi] 68cal 338/418W 5) 0.62mi - 5:13(8:23/mi) 127/131bpm [1066b/mi] 66cal 330/396W 6) 0.62mi - 4:49(7:45/mi) 127/130bpm [984b/mi] 61cal 369/553W 7) 0.62mi - 5:24(8:41/mi) 130/134bpm [1129b/mi] 70cal 337/428W 8) 0.62mi - 5:24(8:41/mi) 124/135bpm [1076b/mi] 64cal 368/531W 9) 0.62mi - 5:47(9:18/mi) 123/129bpm [1144b/mi] 71cal 350/574W 10) 0.62mi - 5:11(8:20/mi) 122/131bpm [1016b/mi] 64cal 367/475W 11) 0.62mi - 5:24(8:41/mi) 127/141bpm [1103b/mi] 74cal 376/540W 12) 0.62mi - 5:11(8:21/mi) 127/134bpm [1059b/mi] 70cal 374/492W 13) 0.62mi - 5:21(8:37/mi) 128/136bpm [1102b/mi] 69cal 351/460W 14) 0.62mi - 5:23(8:39/mi) 133/140bpm [1151b/mi] 72cal 358/425W 15) 0.62mi - 5:07(8:15/mi) 130/135bpm [1072b/mi] 69cal 368/421W 16) 0.62mi - 4:48(7:43/mi) 131/134bpm [1010b/mi] 65cal 393/460W 17) 0.27mi - 2:14(8:16/mi) 130/134bpm [1076b/mi] 29cal 361/399W ![]() |
Very easy 4½ miles around the Bligh Way playing fields, it's been a long day...😴🚗✈️🚗📺😴🏃
Split Summary === 1) 0.62mi - 5:33(8:56/mi) 114/127bpm [1019b/mi] 66cal 402/536W 2) 0.62mi - 5:36(9:00/mi) 124/129bpm [1117b/mi] 70cal 370/576W 3) 0.62mi - 5:14(8:25/mi) 123/128bpm [1034b/mi] 65cal 351/624W 4) 0.62mi - 5:33(8:56/mi) 122/130bpm [1090b/mi] 67cal 334/552W 5) 0.62mi - 5:29(8:49/mi) 122/130bpm [1076b/mi] 66cal 404/894W 6) 0.62mi - 5:12(8:21/mi) 122/129bpm [1020b/mi] 62cal 341/623W 7) 0.17mi - 1:24(8:05/mi) 120/124bpm [970b/mi] 16cal 320/345W 8) 0.54mi - 4:47(8:53/mi) 124/129bpm [1102b/mi] 58cal 353/502W ![]() |
Post session warm down, a couple of laps of the track with Gareth and then up to the top of Chatham Hill with Dean as well.
Split Summary === 1) 0.62mi - 6:19(10:09/mi) 113/125bpm [1147b/mi] 74cal 309/444W 2) 0.62mi - 5:38(9:04/mi) 127/133bpm [1152b/mi] 73cal 492/852W 3) 0.62mi - 5:37(9:02/mi) 123/136bpm [1111b/mi] 69cal 335/451W 4) 0.62mi - 5:31(8:53/mi) 124/136bpm [1103b/mi] 69cal 347/456W 5) 0.62mi - 5:12(8:22/mi) 119/126bpm [995b/mi] 68cal 346/437W 6) 0.48mi - 4:02(8:28/mi) 118/123bpm [998b/mi] 52cal 337/363W ![]()
5000m race prep.
5 x 1000m (3:54, 3:43, 3:39, 3:40 and 3:37) with 200m jogged recoveries, ran with Gareth Williams. Split Summary === 1) 0.62mi - 3:54(6:17/mi) 135/149bpm [848b/mi] 58cal 473/775W 2) 0.12mi - 1:17(10:17/mi) 127/148bpm [1307b/mi] 17cal 363/444W 3) 0.62mi - 3:43(5:59/mi) 149/158bpm [892b/mi] 61cal 474/570W 4) 0.12mi - 1:39(13:13/mi) 126/156bpm [1666b/mi] 19cal 291/430W 5) 0.62mi - 3:39(5:53/mi) 153/165bpm [899b/mi] 62cal 470/561W 6) 0.12mi - 1:36(12:49/mi) 132/163bpm [1692b/mi] 20cal 303/528W 7) 0.62mi - 3:39(5:53/mi) 155/167bpm [912b/mi] 62cal 497/584W 8) 0.13mi - 1:48(13:46/mi) 133/165bpm [1830b/mi] 20cal 278/543W 9) 0.62mi - 3:37(5:49/mi) 155/168bpm [902b/mi] 61cal 493/589W 10) 0.06mi - 1:40(29:41/mi) 128/169bpm [3799b/mi] 17cal 90/555W ![]()
Pre session warm up with Anthony, Sean and Gareth.
Split Summary === 1) 0.62mi - 5:05(8:11/mi) 112/120bpm [917b/mi] 64cal 423/597W 2) 0.62mi - 4:55(7:54/mi) 118/124bpm [933b/mi] 64cal 395/454W 3) 0.62mi - 4:58(7:59/mi) 116/121bpm [926b/mi] 62cal 387/495W 4) 0.62mi - 5:05(8:11/mi) 114/124bpm [933b/mi] 60cal 411/710W 5) 0.02mi - 9(9:34/mi) 111/112bpm [1062b/mi] 2cal 564/629W ![]() |
Very easy paced 4½ miles around the Bligh Way playing fields, 92% in zone 1.
Split Summary === 1) 0.62mi - 5:16(8:29/mi) 111/124bpm [942b/mi] 63cal 412/581W 2) 0.62mi - 5:21(8:37/mi) 122/127bpm [1051b/mi] 69cal 396/473W 3) 0.62mi - 5:16(8:28/mi) 120/126bpm [1016b/mi] 65cal 369/453W 4) 0.62mi - 5:08(8:16/mi) 120/128bpm [992b/mi] 60cal 322/393W 5) 0.62mi - 5:33(8:56/mi) 120/127bpm [1073b/mi] 64cal 332/530W 6) 0.62mi - 4:57(7:58/mi) 119/126bpm [948b/mi] 59cal 335/510W 7) 0.31mi - 2:28(8:04/mi) 122/124bpm [983b/mi] 31cal 360/405W 8) 0.44mi - 4:15(9:34/mi) 119/125bpm [1138b/mi] 50cal 341/469W ![]() |
Split Summary
=== 1) 0.62mi - 5:37(9:02/mi) 121/127bpm [1093b/mi] 72cal 351/472W 2) 0.62mi - 5:51(9:25/mi) 122/127bpm [1149b/mi] 70cal 341/395W 3) 0.62mi - 5:34(8:57/mi) 118/124bpm [1057b/mi] 69cal 332/366W 4) 0.16mi - 1:29(9:16/mi) 119/121bpm [1102b/mi] 19cal 325/347W ![]()
Club Track Session
Solo 10 x 400m at 5000m pace with 100m jogged recoveries (c45 seconds due to my lateness). Reps were 87, 88, 88, 91, 90, 92, 87, 85, 81 and 84. Tough going but a great session! Split Summary === 1) 0.25mi - 1:27(5:51/mi) 129/151bpm [755b/mi] 22cal 540/710W 2) 0.06mi - 48(12:57/mi) 136/152bpm [1762b/mi] 11cal 293/488W 3) 0.25mi - 1:28(5:56/mi) 140/154bpm [830b/mi] 23cal 479/640W 4) 0.06mi - 46(12:18/mi) 140/154bpm [1723b/mi] 11cal 327/523W 5) 0.25mi - 1:28(5:53/mi) 143/156bpm [842b/mi] 23cal 456/557W 6) 0.06mi - 46(12:17/mi) 145/157bpm [1781b/mi] 11cal 340/555W 7) 0.25mi - 1:31(6:07/mi) 143/155bpm [874b/mi] 24cal 446/511W 8) 0.06mi - 46(12:13/mi) 142/156bpm [1734b/mi] 11cal 314/460W 9) 0.25mi - 1:30(6:01/mi) 143/156bpm [859b/mi] 24cal 451/504W 10) 0.06mi - 46(12:16/mi) 144/157bpm [1767b/mi] 11cal 317/448W 11) 0.25mi - 1:32(6:09/mi) 143/156bpm [879b/mi] 24cal 458/538W 12) 0.06mi - 44(11:54/mi) 145/156bpm [1725b/mi] 11cal 305/539W 13) 0.25mi - 1:27(5:51/mi) 145/159bpm [849b/mi] 23cal 477/579W 14) 0.06mi - 46(13:36/mi) 148/160bpm [2014b/mi] 11cal 331/541W 15) 0.25mi - 1:25(5:43/mi) 148/162bpm [847b/mi] 23cal 487/631W 16) 0.06mi - 46(12:18/mi) 153/163bpm [1881b/mi] 12cal 279/538W 17) 0.25mi - 1:21(5:27/mi) 152/165bpm [829b/mi] 22cal 506/612W 18) 0.07mi - 47(11:24/mi) 158/166bpm [1800b/mi] 12cal 301/510W 19) 0.25mi - 1:24(5:36/mi) 155/166bpm [868b/mi] 23cal 506/666W 20) 0.14mi - 1:32(11:10/mi) 144/167bpm [1608b/mi] 22cal 337/609W ![]()
Pre session warm up, one hour late due to some work delays, ran with Antel Muller whilst she warmed down.
Split Summary === 1) 0.62mi - 5:11(8:21/mi) 111/120bpm [927b/mi] 63cal 384/463W 2) 0.62mi - 5:03(8:08/mi) 116/121bpm [943b/mi] 64cal 377/416W 3) 0.62mi - 5:04(8:09/mi) 116/122bpm [945b/mi] 63cal 372/427W 4) 0.01mi - 3(7:26/mi) 116/116bpm [861b/mi] 1cal 351/360W ![]() |
Fri 1st Sep
Sep 1
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Sat 2nd Sep
Sep 2
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Sun 3rd Sep
Sep 3
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Mon 4th Sep
Sep 4
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Tue 5th Sep
Sep 5
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Wed 6th Sep
Sep 6
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Thu 7th Sep
Sep 7
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Very easy paced 5½ km recovery run, managed to avoid the rain...
Legs are shot to pieces after last night's session. Split Summary === 1) 0.62mi - 5:32(8:55/mi) 112/120bpm [998b/mi] 66cal 362/487W 2) 0.62mi - 5:10(8:19/mi) 117/125bpm [973b/mi] 64cal 364/464W 3) 0.62mi - 5:13(8:23/mi) 119/126bpm [998b/mi] 65cal 348/416W 4) 0.62mi - 5:19(8:34/mi) 121/126bpm [1036b/mi] 64cal 319/374W 5) 0.62mi - 5:33(8:56/mi) 122/127bpm [1090b/mi] 68cal 337/379W 6) 0.29mi - 2:39(9:04/mi) 121/124bpm [1097b/mi] 32cal 339/428W ![]() |
Post race warm down with Anthony, Ella and Jamie, track season is nearly over...
Split Summary === 1) 0.62mi - 5:26(8:45/mi) 122/133bpm [1067b/mi] 69cal 373/559W 2) 0.62mi - 5:14(8:25/mi) 131/137bpm [1102b/mi] 72cal 383/549W 3) 0.62mi - 5:11(8:21/mi) 127/136bpm [1061b/mi] 68cal 384/574W 4) 0.55mi - 4:32(8:18/mi) 125/134bpm [1038b/mi] 57cal 349/432W ![]()
Chris Newman handicap 1500m
Started hard with Annabel right behind me, struggled a bit from 300m to 700m so she passed me, then everything kicked into life for the final 800m. Continued to pass athletes who started before me, re-passed Annabel and held her off into the line. Very pleased with 5 minutes flat, love the Dragonflies - they just feel so good on my feet! Split Summary === 1) 0.19mi - 58(5:12/mi) 130/150bpm [675b/mi] 11cal 647/916W 2) 0.25mi - 1:23(5:33/mi) 155/158bpm [861b/mi] 23cal 497/698W 3) 0.25mi - 1:21(5:25/mi) 161/163bpm [871b/mi] 23cal 530/661W 4) 0.25mi - 1:19(5:18/mi) 165/168bpm [875b/mi] 23cal 531/699W ![]()
Pre race warm up, legs feel terrible, utterly lifeless...
Split Summary === 1) 0.62mi - 5:20(8:35/mi) 110/119bpm [944b/mi] 64cal 361/493W 2) 0.62mi - 5:12(8:22/mi) 120/128bpm [1003b/mi] 67cal 360/467W 3) 0.62mi - 5:02(8:07/mi) 122/130bpm [990b/mi] 66cal 388/510W 4) 0.54mi - 4:10(7:44/mi) 124/130bpm [958b/mi] 53cal 347/421W ![]() |
Run from the bench with Sean Rodwell, Jacques Cunningham-Marsh, Neill Wright and stephen turpie, out via the Banks, Spekes Road, Kemsley Street Road and back via Matts Hill Road, Mierscourt Road, Foxburrow Wood, Wigmore, Gillingham Business Park, Anchorians and Beechwood Avenue.
Split Summary === 1) 0.62mi - 5:17(8:30/mi) 112/126bpm [952b/mi] 63cal 376/461W 2) 0.62mi - 5:10(8:18/mi) 120/131bpm [996b/mi] 66cal 368/496W 3) 0.62mi - 5:20(8:35/mi) 122/141bpm [1047b/mi] 68cal 355/511W 4) 0.62mi - 5:06(8:13/mi) 132/138bpm [1084b/mi] 71cal 359/469W 5) 0.62mi - 5:14(8:26/mi) 128/137bpm [1080b/mi] 69cal 345/527W 6) 0.62mi - 4:46(7:40/mi) 130/134bpm [998b/mi] 66cal 392/531W 7) 0.62mi - 4:51(7:48/mi) 131/135bpm [1023b/mi] 66cal 385/553W 8) 0.62mi - 4:45(7:39/mi) 125/132bpm [955b/mi] 60cal 363/464W 9) 0.62mi - 5:15(8:27/mi) 126/138bpm [1065b/mi] 73cal 362/516W 10) 0.62mi - 5:04(8:09/mi) 135/145bpm [1100b/mi] 71cal 390/512W 11) 0.62mi - 5:18(8:32/mi) 137/144bpm [1168b/mi] 74cal 380/511W 12) 0.62mi - 4:49(7:45/mi) 130/139bpm [1007b/mi] 65cal 378/512W 13) 0.62mi - 4:48(7:44/mi) 137/142bpm [1060b/mi] 67cal 384/448W 14) 0.62mi - 4:53(7:51/mi) 133/142bpm [1044b/mi] 65cal 366/423W 15) 0.36mi - 2:55(8:10/mi) 141/146bpm [1153b/mi] 43cal 419/481W ![]() |
Very easy paced circuits of Peter's Village, heart rate was a bit bonkers to begin with but settled down after 5-6 minutes, maybe the chest strap didn't connect straight away??
Split Summary === 1) 0.62mi - 4:59(8:00/mi) 121/143bpm [969b/mi] 62cal 403/560W 2) 0.62mi - 5:01(8:05/mi) 121/133bpm [977b/mi] 66cal 365/434W 3) 0.62mi - 5:07(8:14/mi) 122/128bpm [1004b/mi] 67cal 401/505W 4) 0.62mi - 5:12(8:21/mi) 122/126bpm [1020b/mi] 63cal 329/425W 5) 0.62mi - 5:10(8:19/mi) 122/126bpm [1014b/mi] 64cal 348/590W 6) 0.62mi - 5:20(8:35/mi) 123/128bpm [1056b/mi] 66cal 403/617W 7) 0.37mi - 3:12(8:36/mi) 123/128bpm [1058b/mi] 38cal 332/382W 8) 0.21mi - 1:41(8:09/mi) 124/127bpm [1010b/mi] 21cal 341/363W ![]() |
Club Session
Warm up to Chatham Hill, back down with Gareth, 6 x 1km (ish) loops off of 90 seconds recoveries, warm down to the top of Chatham Hill and back down via Poet's Corner, Medway hospital and Marlborough Road. Reps were 3:34, 3:16, 3:19, 3:25, 3:22 and 3:33, all 940m. Split Summary === 1) 0.62mi - 5:13(8:23/mi) 123/132bpm [1031b/mi] 68cal 410/475W 2) 0.62mi - 5:07(8:14/mi) 127/135bpm [1045b/mi] 70cal 379/486W 3) 0.62mi - 5:00(8:02/mi) 125/135bpm [1005b/mi] 65cal 360/509W 4) 0.22mi - 1:46(7:50/mi) 118/122bpm [924b/mi] 21cal 363/462W 5) 0.58mi - 3:34(6:07/mi) 138/151bpm [843b/mi] 50cal 496/679W 6) 0.05mi - 1:25(26:52/mi) 108/150bpm [2901b/mi] 12cal 102/602W 7) 0.59mi - 3:16(5:34/mi) 153/166bpm [853b/mi] 56cal 495/675W 8) 0.05mi - 1:30(30:21/mi) 121/165bpm [3672b/mi] 14cal 92/562W 9) 0.59mi - 3:19(5:40/mi) 156/170bpm [883b/mi] 54cal 482/609W 10) 0.05mi - 1:30(27:21/mi) 128/168bpm [3500b/mi] 15cal 92/531W 11) 0.59mi - 3:25(5:49/mi) 157/171bpm [914b/mi] 56cal 479/636W 12) 0.05mi - 1:30(30:56/mi) 132/166bpm [4084b/mi] 15cal 84/564W 13) 0.59mi - 3:22(5:43/mi) 159/171bpm [909b/mi] 55cal 471/582W 14) 0.06mi - 1:30(27:07/mi) 135/171bpm [3662b/mi] 16cal 83/568W 15) 0.59mi - 3:33(6:03/mi) 157/167bpm [950b/mi] 60cal 483/617W 16) 0.05mi - 1:30(27:57/mi) 133/165bpm [3716b/mi] 15cal 81/563W 17) 0.62mi - 5:24(8:42/mi) 133/141bpm [1157b/mi] 71cal 376/434W 18) 0.62mi - 5:38(9:04/mi) 138/146bpm [1252b/mi] 77cal 383/477W 19) 0.62mi - 5:02(8:07/mi) 131/138bpm [1062b/mi] 65cal 363/444W 20) 0.58mi - 4:44(8:07/mi) 130/136bpm [1055b/mi] 59cal 354/388W ![]() |
Easy paced Parkfields circuit after a Bluewater trip (bought nowt!), 87% in zone 1, 13% in zone 2.
A bit warm but not unpleasantly so. Split Summary === 1) 0.62mi - 5:32(8:55/mi) 115/125bpm [1025b/mi] 67cal 362/452W 2) 0.62mi - 5:29(8:49/mi) 119/127bpm [1049b/mi] 66cal 332/386W 3) 0.62mi - 5:25(8:43/mi) 120/128bpm [1046b/mi] 65cal 322/397W 4) 0.62mi - 5:50(9:23/mi) 123/128bpm [1155b/mi] 71cal 339/416W 5) 0.62mi - 5:54(9:30/mi) 120/127bpm [1140b/mi] 69cal 335/396W 6) 0.62mi - 5:05(8:11/mi) 123/126bpm [1007b/mi] 62cal 362/402W 7) 0.09mi - 44(8:14/mi) 125/126bpm [1029b/mi] 9cal 369/384W 8) 0.24mi - 2:16(9:35/mi) 122/127bpm [1170b/mi] 27cal 344/448W ![]() |
Warm up across the Lines to Chatham Hill and back, 2 fartlek laps of the Lines, warm down to the top of Chatham Hill, down Rock Avenue, through Poet's Corner, Medway hospital and back to the car.
Quite warm...🌞🏃🥵 Split Summary === 1) 0.62mi - 5:18(8:31/mi) 123/132bpm [1048b/mi] 69cal 387/448W 2) 0.62mi - 5:17(8:30/mi) 129/138bpm [1097b/mi] 72cal 359/491W 3) 0.62mi - 5:05(8:10/mi) 124/133bpm [1013b/mi] 65cal 352/592W 4) 0.12mi - 54(7:42/mi) 122/126bpm [938b/mi] 12cal 352/411W 5) 0.28mi - 1:56(7:00/mi) 131/150bpm [917b/mi] 24cal 477/620W 6) 0.18mi - 1:27(7:56/mi) 139/150bpm [1103b/mi] 21cal 358/438W 7) 0.26mi - 1:29(5:45/mi) 149/160bpm [858b/mi] 25cal 480/542W 8) 0.09mi - 51(9:20/mi) 154/161bpm [1438b/mi] 13cal 417/571W 9) 0.45mi - 2:35(5:43/mi) 155/162bpm [885b/mi] 43cal 424/537W 10) 0.06mi - 36(9:33/mi) 152/158bpm [1451b/mi] 10cal 335/461W 11) 0.07mi - 24(5:24/mi) 149/155bpm [805b/mi] 6cal 412/500W 12) 0.14mi - 1:01(7:12/mi) 151/157bpm [1086b/mi] 16cal 367/490W 13) 0.06mi - 19(5:28/mi) 148/153bpm [809b/mi] 5cal 438/500W 14) 0.18mi - 1:31(8:26/mi) 147/155bpm [1240b/mi] 24cal 380/584W 15) 0.28mi - 1:49(6:33/mi) 157/164bpm [1028b/mi] 31cal 452/505W 16) 0.18mi - 1:32(8:15/mi) 152/164bpm [1254b/mi] 24cal 358/506W 17) 0.26mi - 1:32(5:58/mi) 156/166bpm [931b/mi] 26cal 487/547W 18) 0.1mi - 58(10:01/mi) 156/166bpm [1562b/mi] 16cal 351/573W 19) 0.45mi - 2:34(5:38/mi) 160/167bpm [903b/mi] 44cal 422/495W 20) 0.06mi - 39(11:04/mi) 160/167bpm [1771b/mi] 10cal 299/454W 21) 0.08mi - 27(5:25/mi) 156/160bpm [844b/mi] 7cal 440/521W 22) 0.14mi - 1:01(7:20/mi) 156/161bpm [1145b/mi] 16cal 385/508W 23) 0.07mi - 19(4:47/mi) 152/158bpm [726b/mi] 5cal 480/569W 24) 0.18mi - 1:40(9:12/mi) 152/161bpm [1398b/mi] 26cal 372/568W 25) 0.62mi - 9:02(14:32/mi) 118/142bpm [1716b/mi] 80cal 217/429W 26) 0.62mi - 5:44(9:14/mi) 132/145bpm [1219b/mi] 78cal 363/460W 27) 0.62mi - 5:12(8:22/mi) 127/132bpm [1062b/mi] 66cal 348/426W 28) 0.62mi - 5:02(8:07/mi) 126/132bpm [1022b/mi] 62cal 343/374W 29) 0.04mi - 18(8:37/mi) 132/133bpm [1137b/mi] 4cal 356/369W ![]() |
Fri 8th Sep
Sep 8
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Sat 9th Sep
Sep 9
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Sun 10th Sep
Sep 10
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Mon 11th Sep
Sep 11
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Tue 12th Sep
Sep 12
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Wed 13th Sep
Sep 13
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Thu 14th Sep
Sep 14
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Steady 11km around Ranscombe Farm, rather warm out...🥵
Split Summary === 1) 0.62mi - 4:52(7:51/mi) 127/136bpm [996b/mi] 66cal 433/683W 2) 0.62mi - 5:08(8:15/mi) 136/143bpm [1122b/mi] 72cal 340/424W 3) 0.62mi - 5:12(8:22/mi) 135/144bpm [1130b/mi] 74cal 377/524W 4) 0.62mi - 5:06(8:12/mi) 137/142bpm [1123b/mi] 74cal 407/518W 5) 0.62mi - 5:53(9:28/mi) 137/145bpm [1298b/mi] 79cal 343/525W 6) 0.62mi - 5:35(9:00/mi) 135/146bpm [1214b/mi] 74cal 354/502W 7) 0.62mi - 5:59(9:37/mi) 136/148bpm [1309b/mi] 77cal 343/513W 8) 0.62mi - 5:37(9:02/mi) 138/152bpm [1247b/mi] 76cal 361/496W 9) 0.62mi - 4:52(7:50/mi) 139/143bpm [1089b/mi] 67cal 354/471W 10) 0.58mi - 4:46(8:11/mi) 142/147bpm [1162b/mi] 69cal 370/493W 11) 0.62mi - 4:43(7:36/mi) 143/147bpm [1086b/mi] 69cal 386/471W 12) 0.23mi - 1:48(7:51/mi) 146/149bpm [1147b/mi] 27cal 402/585W ![]() |
Split Summary
=== 1) 0.62mi - 5:09(8:16/mi) 119/129bpm [985b/mi] 65cal 369/557W 2) 0.62mi - 5:08(8:16/mi) 127/132bpm [1050b/mi] 68cal 361/391W 3) 0.62mi - 4:55(7:54/mi) 131/134bpm [1035b/mi] 69cal 380/420W 4) 0.62mi - 5:04(8:09/mi) 134/139bpm [1093b/mi] 71cal 382/469W 5) 0.62mi - 5:09(8:17/mi) 136/139bpm [1126b/mi] 72cal 366/464W 6) 0.62mi - 5:04(8:09/mi) 139/144bpm [1134b/mi] 73cal 369/460W 7) 0.43mi - 3:32(8:08/mi) 142/144bpm [1156b/mi] 51cal 369/438W 8) 0.07mi - 34(7:55/mi) 143/144bpm [1133b/mi] 8cal 401/441W ![]() |
Run to the northernmost point of the island, 5½km out and then back again. Heart rate target of 129bpm, range of 117-141 bpm, 74% successful.
Slightly cooler than yesterday, just 29°C (feels like 36°C). Split Summary === 1) 0.62mi - 5:12(8:22/mi) 113/125bpm [945b/mi] 63cal 374/448W 2) 0.62mi - 5:02(8:07/mi) 125/128bpm [1014b/mi] 66cal 372/416W 3) 0.62mi - 5:02(8:07/mi) 128/133bpm [1038b/mi] 67cal 375/498W 4) 0.62mi - 4:56(7:56/mi) 131/136bpm [1039b/mi] 69cal 399/484W 5) 0.62mi - 4:59(8:01/mi) 133/137bpm [1067b/mi] 69cal 396/426W 6) 0.62mi - 5:24(8:41/mi) 127/137bpm [1102b/mi] 65cal 330/426W 7) 0.62mi - 4:53(7:52/mi) 137/140bpm [1078b/mi] 71cal 380/401W 8) 0.62mi - 4:52(7:50/mi) 140/143bpm [1097b/mi] 71cal 380/571W 9) 0.62mi - 4:56(7:57/mi) 141/143bpm [1121b/mi] 72cal 407/642W 10) 0.62mi - 5:05(8:11/mi) 142/144bpm [1161b/mi] 72cal 354/446W 11) 0.31mi - 2:38(8:37/mi) 143/146bpm [1232b/mi] 38cal 386/433W 12) 0.08mi - 42(8:28/mi) 143/144bpm [1210b/mi] 10cal 407/482W ![]() |
A Rest Day...
is a 4 mile run right? Easy paced 4 miles along the coast road from the apartment. Heart rate started to creep up towards the end, hardly surprising given the temperature. Poolside shower followed by a dunk in the pool and some stretching, enjoying life! Split Summary === 1) 0.62mi - 5:19(8:34/mi) 109/118bpm [933b/mi] 61cal 357/451W 2) 0.62mi - 5:08(8:15/mi) 119/124bpm [982b/mi] 65cal 344/392W 3) 0.62mi - 5:04(8:09/mi) 123/127bpm [1002b/mi] 65cal 355/441W 4) 0.62mi - 5:13(8:23/mi) 125/128bpm [1049b/mi] 68cal 368/478W 5) 0.62mi - 5:10(8:19/mi) 129/134bpm [1072b/mi] 70cal 386/476W 6) 0.62mi - 5:11(8:20/mi) 129/133bpm [1076b/mi] 68cal 360/413W 7) 0.32mi - 2:45(8:40/mi) 131/134bpm [1136b/mi] 36cal 363/471W ![]() |
4 miles easy out and back run from the hotel, hard keeping my heart rate in the 112-125 bpm range in this heat, 91% successful but so slooooow...🤣
Split Summary === 1) 0.62mi - 5:23(8:41/mi) 108/118bpm [937b/mi] 62cal 361/489W 2) 0.62mi - 5:13(8:24/mi) 118/123bpm [991b/mi] 65cal 344/479W 3) 0.62mi - 5:09(8:16/mi) 121/125bpm [1001b/mi] 65cal 345/376W 4) 0.62mi - 5:20(8:35/mi) 122/126bpm [1047b/mi] 67cal 378/487W 5) 0.62mi - 5:24(8:42/mi) 123/127bpm [1070b/mi] 67cal 360/418W 6) 0.62mi - 5:31(8:53/mi) 123/127bpm [1093b/mi] 67cal 373/479W 7) 0.22mi - 1:59(9:10/mi) 125/127bpm [1145b/mi] 25cal 341/553W 8) 0.09mi - 49(8:52/mi) 121/124bpm [1073b/mi] 10cal 341/375W ![]() |
10 minutes warm up (c.129bpm), 3 x 7 minutes threshold (c.154bpm) off of 2 minutes recovery (c.118bpm), 10 minutes warm down (c.129bpm).
Very hot and a much stronger breeze this morning, first rep was with the wind but the rest were against it and as a consequence were slightly slower. 🌞🏃🥵 Split Summary === 1) 0.62mi - 4:37(7:26/mi) 119/132bpm [884b/mi] 58cal 389/522W 2) 0.62mi - 4:25(7:06/mi) 134/140bpm [951b/mi] 65cal 397/514W 3) 0.14mi - 59(6:54/mi) 138/139bpm [953b/mi] 14cal 361/383W 4) 0.62mi - 3:45(6:02/mi) 152/158bpm [917b/mi] 61cal 447/495W 5) 0.52mi - 3:15(6:13/mi) 155/157bpm [963b/mi] 54cal 456/496W 6) 0.19mi - 2:00(10:43/mi) 134/157bpm [1437b/mi] 26cal 362/467W 7) 0.62mi - 4:01(6:28/mi) 152/160bpm [984b/mi] 66cal 465/651W 8) 0.44mi - 2:59(6:45/mi) 156/160bpm [1054b/mi] 49cal 465/558W 9) 0.18mi - 2:00(11:05/mi) 136/157bpm [1508b/mi] 23cal 253/446W 10) 0.62mi - 4:09(6:40/mi) 152/161bpm [1014b/mi] 67cal 488/658W 11) 0.42mi - 2:51(6:46/mi) 156/159bpm [1055b/mi] 46cal 457/501W 12) 0.62mi - 6:02(9:43/mi) 133/158bpm [1292b/mi] 71cal 348/597W 13) 0.43mi - 3:58(9:09/mi) 133/136bpm [1217b/mi] 48cal 358/546W 14) 0.03mi - 14(8:42/mi) 134/134bpm [1166b/mi] 3cal 331/389W ![]() |
4 very warm miles out and back along the seafront to Kos old town and harbour.
Left hamstring lower tendon is a bit uncomfortable, hopefully it's nothing serious?? Split Summary === 1) 0.62mi - 5:30(8:52/mi) 107/117bpm [948b/mi] 63cal 368/501W 2) 0.62mi - 5:14(8:25/mi) 118/122bpm [994b/mi] 65cal 381/438W 3) 0.62mi - 5:10(8:20/mi) 121/126bpm [1007b/mi] 65cal 359/586W 4) 0.62mi - 5:27(8:47/mi) 120/125bpm [1054b/mi] 65cal 347/644W 5) 0.62mi - 5:10(8:18/mi) 124/128bpm [1030b/mi] 65cal 404/694W 6) 0.62mi - 5:14(8:26/mi) 126/130bpm [1063b/mi] 67cal 369/531W 7) 0.33mi - 2:52(8:40/mi) 128/130bpm [1109b/mi] 38cal 417/557W ![]() |
Fri 15th Sep
Sep 15
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Sat 16th Sep
Sep 16
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Sun 17th Sep
Sep 17
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Mon 18th Sep
Sep 18
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Tue 19th Sep
Sep 19
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Wed 20th Sep
Sep 20
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Thu 21st Sep
Sep 21
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15 minutes warm up (129bpm), 5 x 15 seconds (162bpm - nowhere near it) off of 2 minutes jogged recoveries (117bpm eventually) and 10 minutes warm down.
Left hamstring tendon is not great...🙄 Split Summary === 1) 0.62mi - 4:43(7:35/mi) 116/134bpm [881b/mi] 60cal 399/480W 2) 0.62mi - 4:14(6:49/mi) 136/146bpm [928b/mi] 63cal 405/452W 3) 0.62mi - 4:21(6:59/mi) 140/143bpm [978b/mi] 66cal 389/537W 4) 0.23mi - 1:42(7:18/mi) 139/142bpm [1015b/mi] 25cal 367/413W 5) 0.04mi - 15(5:34/mi) 141/145bpm [785b/mi] 4cal 533/812W 6) 0.2mi - 2:00(9:57/mi) 131/147bpm [1303b/mi] 25cal 363/953W 7) 0.04mi - 15(5:39/mi) 126/135bpm [712b/mi] 3cal 415/553W 8) 0.2mi - 2:00(9:48/mi) 128/140bpm [1254b/mi] 25cal 327/522W 9) 0.05mi - 15(4:56/mi) 126/137bpm [622b/mi] 3cal 496/653W 10) 0.2mi - 2:00(10:07/mi) 131/148bpm [1326b/mi] 25cal 319/956W 11) 0.05mi - 15(4:46/mi) 126/137bpm [600b/mi] 3cal 501/890W 12) 0.19mi - 2:00(10:25/mi) 133/150bpm [1385b/mi] 25cal 342/949W 13) 0.06mi - 15(4:32/mi) 129/140bpm [585b/mi] 3cal 602/887W 14) 0.53mi - 5:00(9:31/mi) 129/149bpm [1228b/mi] 61cal 343/1111W 15) 0.53mi - 5:02(9:29/mi) 124/129bpm [1176b/mi] 60cal 354/475W ![]() |
Post race warm down with Anthony, Oloff, Tony and Neill, tired legs but happy legs. 😁
Split Summary === 1) 0.62mi - 6:01(9:41/mi) 113/124bpm [1095b/mi] 69cal 322/370W 2) 0.62mi - 5:47(9:19/mi) 122/125bpm [1136b/mi] 73cal 354/401W 3) 0.62mi - 5:40(9:07/mi) 118/124bpm [1076b/mi] 68cal 332/373W 4) 0.15mi - 1:30(10:09/mi) 121/128bpm [1228b/mi] 19cal 315/414W ![]()
Kent Veterans' Championships 5000m (M50)
Tried to run as steadily as possible so as not to overload my hamstring, aimed for 90 seconds per lap and slightly quicker for the first 7 laps before falling behind by a few seconds, rallied on the final lap to finish 3rd M50 in 18:43. Happy with that in the circumstances...😀 Split Summary === 1) 0.12mi - 43(5:42/mi) 119/138bpm [678b/mi] 7cal 690/858W 2) 0.25mi - 1:28(5:55/mi) 147/152bpm [869b/mi] 23cal 547/736W 3) 0.25mi - 1:27(5:51/mi) 154/157bpm [900b/mi] 24cal 509/647W 4) 0.25mi - 1:27(5:50/mi) 158/160bpm [922b/mi] 24cal 503/589W 5) 0.25mi - 1:28(5:52/mi) 161/163bpm [945b/mi] 25cal 517/636W 6) 0.25mi - 1:30(6:01/mi) 162/164bpm [975b/mi] 26cal 508/613W 7) 0.25mi - 1:30(6:01/mi) 164/166bpm [987b/mi] 26cal 495/575W 8) 0.25mi - 1:30(6:02/mi) 164/166bpm [990b/mi] 27cal 487/597W 9) 0.25mi - 1:32(6:09/mi) 164/167bpm [1009b/mi] 27cal 466/563W 10) 0.25mi - 1:32(6:09/mi) 164/166bpm [1010b/mi] 27cal 458/513W 11) 0.25mi - 1:34(6:17/mi) 165/167bpm [1037b/mi] 28cal 500/573W 12) 0.25mi - 1:33(6:16/mi) 165/169bpm [1033b/mi] 28cal 474/543W 13) 0.25mi - 1:30(6:02/mi) 166/169bpm [1003b/mi] 27cal 518/636W 14) 0.01mi - 0(46/mi) 167/167bpm [129b/mi] 579/579W ![]()
Pre race warm up with Anthony, Sean and Neill. Hamstring uncomfortable, not sure how this is going to play out, let's wait and see...🤞
Split Summary === 1) 0.62mi - 5:29(8:49/mi) 111/120bpm [978b/mi] 65cal 366/517W 2) 0.62mi - 5:07(8:14/mi) 124/127bpm [1022b/mi] 68cal 365/462W 3) 0.49mi - 3:58(8:06/mi) 121/131bpm [980b/mi] 50cal 347/401W ![]() |
Post race warm down with Sean and Neill, does anyone have a spare hamstring as one of mine appears to have failed...
Split Summary === 1) 0.62mi - 5:27(8:46/mi) 104/112bpm [912b/mi] 62cal 358/481W 2) 0.62mi - 5:02(8:06/mi) 118/126bpm [955b/mi] 66cal 406/494W 3) 0.43mi - 3:29(8:04/mi) 113/118bpm [912b/mi] 41cal 359/473W ![]()
My hamstring is quite uncomfortable now but there were only two in the race after a couple of other athletes withdrew, I backed off and ran well within myself to take the silver in 5:28.79.
Not the way that I wanted to finish the track season but it's been great throughout, now I can start looking forwards to the cross country... Split Summary === 1) 0.19mi - 1:04(5:41/mi) 114/140bpm [648b/mi] 11cal 553/687W 2) 0.25mi - 1:30(6:02/mi) 144/148bpm [869b/mi] 23cal 502/579W 3) 0.25mi - 1:28(5:56/mi) 147/151bpm [871b/mi] 24cal 503/626W 4) 0.25mi - 1:26(5:45/mi) 153/157bpm [880b/mi] 23cal 500/568W 5) 0mi - 1(0/mi) 155/155bpm [INFb/mi] 530/530W ![]()
Pre race warm up with Neill and Sean, left hamstring is not good...😭
Split Summary === 1) 0.62mi - 5:47(9:18/mi) 109/124bpm [1013b/mi] 66cal 333/432W 2) 0.62mi - 4:56(7:56/mi) 121/130bpm [961b/mi] 67cal 408/481W 3) 0.44mi - 3:34(8:04/mi) 116/124bpm [936b/mi] 44cal 363/411W ![]() |
Very easy paced run to the end of Old Watling Street and back, left hamstring is very weak.
Split Summary === 1) 0.62mi - 5:52(9:27/mi) 136/150bpm [1285b/mi] 72cal 365/425W 2) 0.62mi - 5:50(9:24/mi) 131/147bpm [1231b/mi] 71cal 355/451W 3) 0.62mi - 5:42(9:10/mi) 107/117bpm [982b/mi] 63cal 311/365W 4) 0.38mi - 3:43(9:48/mi) 106/112bpm [1038b/mi] 40cal 313/370W ![]() |
Another very easy paced run to the end of Old Watling Street and back, left hamstring is very weak but there's no tear or strain.
Split Summary === 1) 0.62mi - 5:53(9:29/mi) 111/120bpm [1052b/mi] 68cal 368/480W 2) 0.62mi - 5:49(9:21/mi) 117/123bpm [1094b/mi] 70cal 352/457W 3) 0.62mi - 5:35(8:59/mi) 113/120bpm [1016b/mi] 62cal 300/392W 4) 0.35mi - 3:37(10:16/mi) 114/120bpm [1171b/mi] 39cal 285/362W ![]() |
Improving, unlike the weather which has turned to crap...🤣
Split Summary === 1) 0.62mi - 5:36(9:01/mi) 114/120bpm [1028b/mi] 69cal 380/510W 2) 0.62mi - 5:37(9:02/mi) 118/124bpm [1066b/mi] 67cal 334/429W 3) 0.62mi - 5:19(8:33/mi) 115/122bpm [983b/mi] 61cal 313/370W 4) 0.37mi - 3:26(9:21/mi) 115/122bpm [1075b/mi] 40cal 328/409W ![]() |
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