riggys99

M50 South Yorkshire

Thomson's Gazelle (71)

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Recent Blogs
Taper ideas from Runners Connect	Apr 2024
Trust 10k Clumber Park Worksop	Jan 2024
Nearly maravan time	Nov 2023
The race I went back in time	Nov 2023
marathon training wk 1/18	Dec 2022

My parkrun
Rother Valley parkrun

Recent Training
14th May	Easy	7.1mi	1:07:25
14th May	Dog Walking	0.3mi	12:26
13th May	Dog Walking	0.9mi	19:20
13th May	Recovery Run	6.4mi	1:00:07
13th May	Dog Walking	0.4mi	13:47

Planned Races	Show more
June Virtual Mile	1st Jun
The Three Lakes Classic	22nd Jun
July Virtual Mile	1st Jul
August Virtual Mile	1st Aug
September Virtual Mile	1st Sep

12 Month Benchmarks	Run
Mile	6:09
5k	19:55
5mi	32:15
10k	40:00
10mi	1:08:28
Half	1:30:11
20mi	2:48:05

Recent Pictures	Show more

2024 Targets	Set your targets
Run 2000

Recent Threads
The sub 3.30 marathon thread
How was your run today?
The Sub 3:15 Marathon Thread
The virtual mile thread
70% WAVA
Training plans for today?

Buddies (15)

Followers (10)

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Best Times
Best WAVA

Dist	Races	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	16						6:13 70.72	6:09 71.48	6:09 6:09/mi	71.48
5km	38	22:15 64.63	20:01 71.84	19:01 76.82	19:29 75.26	19:58 74.35	19:32 76.62	19:59 74.89	19:01 6:07/mi	76.82
10km	13	43:23 67.34	40:26 72.86	39:22 74.84	40:20 74.29			40:14 75.76	39:22 6:20/mi	75.76
10mi	2	1:23:38 57.73	1:12:26 67.22						1:12:26 7:15/mi	67.22
13.1mi	9	1:40:31 63.53	1:30:34 71.13	1:26:37 74.37		1:32:25 71.55	1:29:36 73.80		1:26:37 6:37/mi	74.37
14mi	1		1:46:38 64.85						1:46:38 7:37/mi	64.85
26.2mi	5	3:27:35 64.51	3:05:52 72.67		3:11:28 71.16		3:30:47 65.78		3:05:52 7:06/mi	72.67
26.7mi	1					3:23:09 69.86			3:23:09 7:37/mi	69.86

Date	Planned Races			Distance
27 Apr	Tissington Trail Marathon			26.2mi
5 Apr	Monsal Trail April Half Marathon (Saturday)			13.1mi
25 Jan	Tissington Trail half marathon (Saturday)			13.1mi
1 Dec	December Virtual Mile Confirmed			1mi
23 Nov	Cleethorpes Maravan - Day 1 Confirmed			26.7mi
1 Oct	October Virtual Mile Confirmed			1mi
15 Sep	ABP HUMBER COASTAL HALF MARATHON Confirmed			13.1mi
1 Sep	September Virtual Mile Confirmed			1mi
1 Aug	August Virtual Mile Confirmed			1mi
1 Jul	July Virtual Mile Confirmed			1mi
22 Jun	The Three Lakes Classic Confirmed			14mi
1 Jun	June Virtual Mile Confirmed			1mi
2024		Result	WAVA	Distance
11 May	Clumber Park parkrun	20:11	74.15	5km
1 May	Fetch Virtual 5K Challenge	20:11	74.15	5km
1 May	May Virtual Mile		0.00	1mi
1 Apr	Fetch Virtual 5K Challenge	20:36	72.65	5km
1 Apr	April Virtual Mile PB	6:09	71.48	1mi
24 Mar	Trust 10K - Clumber Park	41:20	73.75	10km
1 Mar	March Virtual Mile	6:26	68.33	1mi
1 Mar	Fetch Virtual 5K Challenge	20:09	74.27	5km
25 Feb	Trust 10K - Clumber Park	42:16	72.12	10km
3 Feb	Clumber Park parkrun	20:51	71.78	5km
1 Feb	Fetch Virtual 5K Challenge	20:51	71.78	5km
1 Feb	February Virtual Mile	6:28	67.98	1mi
28 Jan	Trust 10K - Clumber Park	43:13	70.53	10km
1 Jan	January Virtual Mile	6:17	69.97	1mi
1 Jan	Fetch Virtual 5K Challenge SB	19:59	74.89	5km
1 Jan	Cleethorpes AC NYD 10K SB	40:14	75.76	10km
2023		Result	WAVA	Distance
16 Dec	Rother Valley parkrun	20:18	73.73	5km
1 Dec	December Virtual Mile	6:26	68.33	1mi
1 Dec	Fetch Virtual 5K Challenge	20:07	74.40	5km
5 Nov	Rother Valley Autumn Half	1:31:03	73.28	13.1mi
1 Nov	November Virtual Mile	6:17	69.97	1mi
1 Nov	Fetch Virtual 5K Challenge	19:55	75.14	5km
1 Oct	Fetch Virtual 5K Challenge SB	19:32	76.62	5km
1 Oct	October Virtual Mile	6:13	70.72	1mi
17 Sep	ABP HUMBER COASTAL HALF MARATHON	1:30:57	73.36	13.1mi
1 Sep	September Virtual Mile	6:14	70.53	1mi
1 Sep	Fetch Virtual 5K Challenge	20:04	74.58	5km
1 Aug	August Virtual Mile	6:15	70.34	1mi
1 Aug	Fetch Virtual 5K Challenge	19:48	75.59	5km
1 Jul	July Virtual Mile	6:25	68.51	1mi
1 Jun	June Virtual Mile	6:14	69.97	1mi
27 May	Rother Valley parkrun	20:11	73.55	5km
1 May	May Virtual Mile SB	6:13	70.15	1mi
23 Apr	The Longhorn Marathon SB	3:30:47	65.78	26.2mi
2 Apr	The Monsal Trail Half Marathon & 10k Sunday SB	1:29:36	73.80	13.1mi
1 Apr	April Virtual Mile	6:30	67.10	1mi
1 Mar	March Virtual Mile	6:32	66.75	1mi
1 Feb	February Virtual Mile	6:29	67.27	1mi
31 Jan	January Virtual Mile	6:42	65.09	1mi
2022		Result	WAVA	Distance
20 Nov	Vigilantes Maravan - Day 2 PB	3:23:09	69.86	26.7mi
18 Sep	ABP HUMBER COASTAL HALF MARATHON SB	1:32:25	71.55	13.1mi
2 Jul	Rother Valley parkrun SB	19:58	74.35	5km
16 Apr	Rother Valley parkrun	21:01	70.07	5km
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
1 Jan	Cleethorpes New Year's Day 10k		0.00	10km
2021		Result	WAVA	Distance
20 Nov	Vigilantes Maravan - Day 1		0.00	26.2mi
7 Nov	Gainsborough & Morton Striders 10k	40:46	73.50	10km
25 Sep	Rother Valley parkrun	19:39	74.94	5km
19 Sep	ABP Humber Coastal 10k celebration SB	40:20	74.29	10km
11 Sep	Rother Valley parkrun	19:34	75.26	5km
28 Aug	Rother Valley parkrun	19:50	74.25	5km
21 Aug	Rother Valley parkrun	20:07	73.20	5km
24 Jul	Rother Valley Parkrun	19:59	73.69	5km
18 Jul	Ørsted Great Grimsby 10km Road Race	41:49	71.65	10km
31 May	Boston Marathon UK SB	3:11:28	71.16	26.2mi
24 Apr	Fake parkrun SB	19:29	74.98	5km
20 Mar	Fake parkrun	19:44	74.03	5km
2020		Result	WAVA	Distance
14 Nov	Fake parkrun PB	19:01	76.82	5km
18 Oct	Thoresby 10k	41:11	72.14	10km
17 Oct	Fake parkrun	19:59	73.11	5km
10 Oct	Fake parkrun	20:24	71.61	5km
26 Sep	Fake parkrun	20:24	71.61	5km
19 Sep	Fake parkrun	23:59	60.91	5km
8 Mar	Retford Half Marathon PB	1:26:37	74.37	13.1mi
23 Feb	Run your Heart Out Valentines 10k PB	39:22	74.84	10km
2019		Result	WAVA	Distance
15 Dec	The Derby Runner Bolsover 10k SB	40:26	72.86	10km
16 Nov	Rother Valley Running Festival Marathon PB	3:05:52	72.67	26.2mi
22 Sep	New York Bakery Global Energy Race	42:02	70.09	10km
15 Sep	ABP Humber Coastal half marathon	1:31:39	70.29	13.1mi
11 Aug	Newark Half Marathon SB	1:30:34	71.13	13.1mi
21 Jul	Orsted Great Grimsby 10k	40:46	72.27	10km
13 Jul	Rotherham parkrun	20:53	69.40	5km
7 Jul	Spire 10 Mile PB	1:12:26	67.22	10mi
29 Jun	Rotherham parkrun	20:59	69.07	5km
15 Jun	3 Lakes Classic PB	1:46:38	64.85	14mi
1 Jun	Rother Valley parkrun	20:25	70.43	5km
15 Apr	Boston Marathon	3:13:13	69.30	26.2mi
30 Mar	Rother Valley parkrun SB	20:01	71.84	5km
10 Mar	Retford Half Marathon	1:34:01	67.93	13.1mi
2 Mar	Rother Valley parkrun	21:06	68.15	5km
2018		Result	WAVA	Distance
2 Dec	Percy Pud 10k SB	43:23	67.34	10km
17 Nov	Rother Valley Running Festival Marathon SB	3:27:35	64.51	26.2mi
16 Sep	ABP Coastal Half Marathon SB	1:40:31	63.53	13.1mi
7 Jul	Rother Valley parkrun SB	22:15	64.63	5km
1 Jul	spire 10 miles SB	1:23:38	57.73	10mi
2 Jun	Rother Valley parkrun	23:25	60.93	5km
12 May	Rother Valley parkrun	24:53	57.34	5km
28 Apr	Rother Valley parkrun	25:40	55.59	5km
21 Apr	Rother Valley parkrun	25:29	55.99	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	34	26	34	23	13	0	0	0	0	0	0	0	130
2024	207	91	159	137	80	0	0	0	0	0	0	0	674
2023	35	48	32	30	37	26	17	21	35	30	14	11	335
2023	201	193	212	107	200	169	127	184	159	172	129	153	2005
2022	39	32	45	50	47	32	35	37	32	31	30	22	431
2022	66	49	143	170	235	225	127	74	153	161	157	109	1669
2021	145	47	146	157	200	79	91	109	161	210	115	17	1477
2020	26	18	26	21	28	39	39	52	58	63	33	9	413
2020	187	178	157	119	227	137	154	211	166	174	206	189	2105
2019	0	13	29	38	6	23	11	25	37	27	25	29	264
2019	128	68	166	118	129	164	180	207	177	165	135	167	1805
2018	0	0	0	0	26	30	35	45	36	3	0	0	174
2018	0	0	0	52	97	116	119	139	123	165	100	158	1069

Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23
0.6mi, 23:06 Walk - Dog Walking 1) 0.59mi - 23:06(39:18/mi) 64/83bpm [2515b/mi] 49cal 22/103rpm 1.53/3.59mph Add a comment	10.1mi, 1:25:44 Run - Medium Long Run Nice midweek medium long run. Legs felt good at times at to wind the pace in a little as didn’t want to drain the legs to much Manage to pick about best part of day weather wise not to cold and not raining but a little breezy especially along A57 Z1 warm up 1) 1mi - 8:50(8:50/mi) 123/143bpm [1087b/mi] 87cal 6.79/8.18mph Z2 2) 1mi - 8:00(8:00/mi) 147/153bpm [1176b/mi] 105cal 7.5/8.58mph 3) 1mi - 8:04(8:04/mi) 148/158bpm [1194b/mi] 104cal 7.44/8.18mph 4) 1mi - 8:39(8:39/mi) 148/152bpm [1280b/mi] 108cal 6.94/7.49mph 5) 1mi - 8:16(8:16/mi) 148/154bpm [1224b/mi] 101cal 7.25/7.83mph 6) 1mi - 8:09(8:09/mi) 149/154bpm [1214b/mi] 99cal 7.36/7.7mph 7) 1mi - 8:39(8:39/mi) 149/158bpm [1290b/mi] 103cal 6.93/7.91mph 8) 1mi - 8:39(8:39/mi) 145/157bpm [1255b/mi] 90cal 6.93/8.08mph 9) 1mi - 8:54(8:54/mi) 148/156bpm [1317b/mi] 97cal 6.74/7.62mph 10) 1mi - 8:24(8:24/mi) 145/150bpm [1218b/mi] 79cal 7.14/7.83mph 11) 0.01mi - 3(7:42/mi) 147/148bpm [1132b/mi] 7.79/7.1mph Cool down 12) 0.11mi - 1:05(9:31/mi) 144/148bpm [1369b/mi] 8cal 6.31/7.1mph 19th Apr 2024, 6:57am Bowman 🇸🇪 wrote: Sounds like a nice run, well done! 19th Apr 2024, 7:02am riggys99 wrote: It was thanks Add a comment 0.4mi, 12:28 Walk - Dog Walking 1) 0.38mi - 12:28(33:00/mi) 75/87bpm [2475b/mi] 47cal 27/79rpm 1.82/3.3mph Add a comment	6.9mi, 1:01:12 Run - Recovery Run Recovery run with hills and strides Hill done with recovery done still going up hill Legs felt good 1) 1km - 5:43(5:43/km) 120/134bpm [686b/km] 53cal 10.5/11.79kmph 2) 1km - 5:40(5:40/km) 130/137bpm [736b/km] 59cal 10.59/11.62kmph 3) 1km - 5:13(5:13/km) 134/139bpm [700b/km] 56cal 11.48/12.02kmph 4) 1km - 5:26(5:26/km) 134/139bpm [728b/km] 57cal 11.05/11.89kmph 5) 1km - 5:57(5:57/km) 129/141bpm [767b/km] 53cal 10.09/11.25kmph 6) 0.2km - 1:09(5:37/km) 131/137bpm [736b/km] 10cal 10.68/10.65kmph 7) 0.04km - 10(4:08/km) 137/138bpm [567b/km] 1cal 14.51/15.45kmph 8) 0.03km - 8(5:15/km) 139/142bpm [729b/km] 1cal 11.44/14.71kmph 9) 0.04km - 10(4:10/km) 143/144bpm [595b/km] 2cal 14.41/16.43kmph 10) 0.02km - 6(4:59/km) 142/143bpm [706b/km] 12.06/16.43kmph 11) 0.04km - 10(4:14/km) 140/141bpm [594b/km] 1cal 14.15/14.34kmph 12) 0.02km - 6(4:24/km) 138/139bpm [607b/km] 1cal 13.65/14.11kmph 13) 0.04km - 10(4:16/km) 135/137bpm [576b/km] 1cal 14.08/15.02kmph 14) 0.02km - 5(4:00/km) 133/135bpm [532b/km] 1cal 15/15.02kmph 15) 0.04km - 10(4:04/km) 137/139bpm [556b/km] 1cal 14.79/15.72kmph 16) 0.03km - 8(5:15/km) 137/138bpm [719b/km] 1cal 11.43/14.81kmph 17) 0.04km - 10(4:01/km) 138/140bpm [554b/km] 1cal 14.95/14.11kmph 18) 0.03km - 9(5:00/km) 142/144bpm [709b/km] 1cal 12.01/14.75kmph 19) 0.04km - 10(4:01/km) 145/147bpm [582b/km] 2cal 14.96/14.21kmph 20) 0.04km - 14(5:45/km) 149/150bpm [857b/km] 2cal 10.43/15.12kmph 21) 0.04km - 10(4:20/km) 150/152bpm [650b/km] 2cal 13.85/12.53kmph 22) 0.08km - 25(5:02/km) 148/153bpm [746b/km] 5cal 11.9/13.67kmph 23) 0.03km - 10(5:22/km) 154/155bpm [825b/km] 2cal 11.2/14.01kmph 24) 0.03km - 8(4:56/km) 153/153bpm [754b/km] 1cal 12.17/13.98kmph 25) 0.04km - 10(4:06/km) 151/153bpm [618b/km] 2cal 14.65/13.54kmph 26) 0.03km - 8(4:20/km) 153/158bpm [664b/km] 1cal 13.83/13.91kmph 27) 0.07km - 19(4:23/km) 159/160bpm [698b/km] 4cal 13.67/14.08kmph 28) 1km - 5:26(5:26/km) 134/160bpm [729b/km] 50cal 11.03/13.67kmph 29) 1km - 5:20(5:20/km) 136/140bpm [724b/km] 52cal 11.26/12.26kmph 30) 1km - 5:24(5:24/km) 134/137bpm [723b/km] 47cal 11.12/11.32kmph 31) 1km - 5:43(5:43/km) 130/138bpm [743b/km] 45cal 10.49/11.76kmph 32) 1km - 6:07(6:07/km) 137/144bpm [839b/km] 60cal 9.8/11.12kmph 33) 0.08km - 28(5:31/km) 130/132bpm [717b/km] 3cal 10.88/11.35kmph 19th Apr 2024, 6:30pm Bowman 🇸🇪 wrote: Looks like an easy and comfy one, good work rigs. :) 19th Apr 2024, 6:31pm riggys99 wrote: Thanks 19th Apr 2024, 7:41pm Velociraptor wrote: Well done :) 19th Apr 2024, 9:25pm riggys99 wrote: Thanks Add a comment 1mi, 34:37 Walk - Dog Walking 1) 1km - 20:25(20:25/km) 72/87bpm [1470b/km] 69cal 28/79rpm 2.94/7.35kmph 2) 0.63km - 14:12(22:29/km) 68/78bpm [1529b/km] 45cal 21/79rpm 2.67/5.61kmph Add a comment 0.4mi, 13:13 Walk - Dog Walking 1) 0.4mi - 13:13(32:47/mi) 77/94bpm [2524b/mi] 50cal 25/80rpm 1.83/9.29mph Add a comment	0.7mi, 21:48 Walk - Dog Walking 1) 0.7mi - 21:48(30:59/mi) 91/121bpm [2819b/mi] 108cal 29/92rpm 1.94/7.12mph Add a comment 14.2mi, 1:55:47 Run - Marathon Pace Long run with 3 x 1 mile at marathon pace/HR with 3 miles zone 2 between efforts Most of the marathon pace sections done on the Maravan course. Lots of recovery miles done on beach that was very windy. Legs felt good on marathon pace sections. Warm up 1) 1mi - 7:50(7:50/mi) 138/149bpm [1080b/mi] 93cal 7.67/8.22mph 2) 0.49mi - 3:42(7:35/mi) 147/150bpm [1115b/mi] 48cal 7.91/8.29mph Marathon HR/Pace 3) 1mi - 7:07(7:07/mi) 156/161bpm [1110b/mi] 97cal 8.43/9.14mph Recovery 4) 1mi - 8:25(8:25/mi) 148/158bpm [1247b/mi] 105cal 7.12/8.2mph 5) 1mi - 9:02(9:02/mi) 148/151bpm [1337b/mi] 108cal 6.64/7.37mph 6) 1mi - 8:23(8:23/mi) 148/160bpm [1242b/mi] 101cal 7.15/7.68mph Marathon HR/Pace 7) 1mi - 7:15(7:15/mi) 157/161bpm [1140b/mi] 96cal 8.27/9.04mph Recovery 8) 1mi - 8:48(8:48/mi) 148/156bpm [1302b/mi] 99cal 6.82/8.04mph 9) 1mi - 8:40(8:40/mi) 147/151bpm [1274b/mi] 91cal 6.93/7.89mph 10) 1mi - 7:55(7:55/mi) 144/149bpm [1140b/mi] 70cal 7.58/8.04mph Marathon HR/Pace 11) 1mi - 7:11(7:11/mi) 157/160bpm [1128b/mi] 94cal 8.35/8.87mph Recovery/Warm down 12) 1mi - 8:47(8:47/mi) 147/157bpm [1291b/mi] 73cal 6.83/8.22mph 13) 1mi - 8:40(8:40/mi) 147/153bpm [1274b/mi] 75cal 6.92/7.62mph 14) 1mi - 7:58(7:58/mi) 146/151bpm [1164b/mi] 64cal 7.53/8.06mph 15) 0.61mi - 4:55(8:00/mi) 145/150bpm [1161b/mi] 35cal 7.49/7.78mph 16) 0.13mi - 1:08(8:45/mi) 144/149bpm [1260b/mi] 7cal 6.86/7.28mph 20th Apr 2024, 4:09pm Bowman 🇸🇪 wrote: Well done, nice MP sections, and that’s an intricate route :) 20th Apr 2024, 4:31pm riggys99 wrote: Thanks. Tried to get on the Maravan route for the marathon pace sections which has a few twist and turns in 20th Apr 2024, 7:06pm Velociraptor wrote: Very well done! Specific :) 20th Apr 2024, 7:11pm Mark J 🇳🇿 wrote: Excellent run 20th Apr 2024, 7:56pm riggys99 wrote: Thanks. Always handy to be able to train on the route Add a comment 1.1mi, 57:33 Walk - Dog Walking 1) 1mi - 53:17(53:17/mi) 60/85bpm [3197b/mi] 132cal 14/97rpm 1.13/3.26mph 2) 0.09mi - 4:16(46:15/mi) 61/69bpm [2821b/mi] 10cal 20/77rpm 1.3/2.63mph Add a comment 1mi, 39:33 Walk - Dog Walking 1) 1mi - 38:04(38:04/mi) 60/79bpm [2284b/mi] 114cal 23/79rpm 1.58/4.07mph 2) 0.04mi - 1:30(38:52/mi) 50/55bpm [1943b/mi] 4cal 22/73rpm 1.54/2.23mph Add a comment	1.1mi, 40:10 Walk - Dog Walking 1) 1mi - 36:33(36:33/mi) 68/86bpm [2485b/mi] 123cal 25/79rpm 1.64/29.66mph 2) 0.09mi - 3:37(40:36/mi) 73/81bpm [2964b/mi] 13cal 19/79rpm 1.48/2.94mph Add a comment	7.1mi, 57:06 Run - Tempo Tempo run to HR/RPE/Pace trying to increase RPE/HR/Pace in segments depending on hills wind etc Legs felt good Warm up 1) 1mi - 9:42(9:42/mi) 124/137bpm [1202b/mi] 93cal 6.19/7.58mph 2) 0.17mi - 1:51(11:02/mi) 139/142bpm [1533b/mi] 21cal 5.44/5.95mph Z4/tempo 10 mins z4-4.1 3) 1mi - 6:42(6:42/mi) 158/164bpm [1058b/mi] 93cal 8.96/9.64mph 4) 0.48mi - 3:18(6:53/mi) 161/164bpm [1108b/mi] 46cal 8.72/9.06mph 8 mins z4.2-4.3 5) 1mi - 6:56(6:56/mi) 165/168bpm [1144b/mi] 99cal 8.65/8.83mph 6) 0.14mi - 1:04(7:26/mi) 165/166bpm [1226b/mi] 15cal 8.08/8.58mph 6 mins z4.4-4.5 7) 0.85mi - 6:00(7:05/mi) 164/168bpm [1162b/mi] 85cal 8.47/9.12mph 4 mins z4.6-4.7 8) 0.56mi - 4:00(7:05/mi) 163/167bpm [1155b/mi] 56cal 8.46/9.12mph 2 mins z4.8-4.9 9) 0.31mi - 2:00(6:26/mi) 168/170bpm [1080b/mi] 29cal 9.33/9.37mph Cool down 10) 1mi - 10:11(10:11/mi) 140/161bpm [1427b/mi] 79cal 5.89/9.16mph 11) 0.57mi - 5:22(9:26/mi) 138/143bpm [1301b/mi] 38cal 6.36/6.7mph 22nd Apr 2024, 8:17pm Velociraptor wrote: Well done :) 22nd Apr 2024, 8:51pm riggys99 wrote: Thanks 22nd Apr 2024, 10:45pm Mark J 🇳🇿 wrote: Noice 22nd Apr 2024, 11:07pm riggys99 wrote: Thank you 23rd Apr 2024, 5:07am Bowman 🇸🇪 wrote: Nice run, good pace! 23rd Apr 2024, 8:03am riggys99 wrote: Thanks enjoyed it Add a comment	0.4mi, 11:12 Walk - Dog Walking 1) 0.43mi - 11:12(25:46/mi) 70/93bpm [1803b/mi] 44cal 34/71rpm 2.33/20.71mph Add a comment
Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30
0.7mi, 20:48 Walk - Dog Walking 1) 0.65mi - 20:48(32:05/mi) 76/90bpm [2439b/mi] 77cal 25/86rpm 1.87/8.33mph Add a comment	0.6mi, 17:42 Walk - Dog Walking 1) 0.6mi - 17:42(29:30/mi) 74/98bpm [2184b/mi] 46cal 19/80rpm 2.03/28.95mph Add a comment	0.4mi, 16:43 Walk - Dog Walking 1) 0.35mi - 16:43(47:21/mi) 71/84bpm [3362b/mi] 51cal 15/79rpm 1.27/9.31mph Add a comment 0.4mi, 12:44 Walk - Dog Walking 1) 0.4mi - 12:44(31:47/mi) 84/128bpm [2670b/mi] 54cal 27/89rpm 1.89/7.18mph Add a comment	6.9mi, 54:40 Run - Marathon Pace Bit short of time so did a shorter run with some MP in Legs felt good on marathon pace section. Included a couple of uphill bits in MP section. Ran in everyday running shoes not racers. Warm up 1) 2.5mi - 20:22(8:09/mi) 138/157bpm [1125b/mi] 244cal 7.36/8.35mph Marathon Pace 2) 3.5mi - 25:26(7:16/mi) 157/166bpm [1140b/mi] 349cal 8.27/9.25mph Cool Down 3) 0.89mi - 8:52(9:55/mi) 141/154bpm [1398b/mi] 81cal 6.05/8.81mph 27th Apr 2024, 8:54pm Sombrero wrote: Nice miles. :-) 27th Apr 2024, 9:05pm riggys99 wrote: Thanks 27th Apr 2024, 9:14pm Mark J 🇳🇿 wrote: Nice. 27th Apr 2024, 9:21pm riggys99 wrote: Thankyou 27th Apr 2024, 9:24pm Velociraptor wrote: Well done :) 27th Apr 2024, 9:35pm riggys99 wrote: Thanks 28th Apr 2024, 6:13am Bowman 🇸🇪 wrote: Nice, well done, maravan not too far away :) 28th Apr 2024, 7:52am riggys99 wrote: Thanks 30 weeks to go yestersay 28th Apr 2024, 8:21am Bowman 🇸🇪 wrote: Ok not that close either 😂 28th Apr 2024, 9:31am riggys99 wrote: Having a long build up. I know there will be weeks my training will be down because of work etc. Half marathon in 20 weeks. 28th Apr 2024, 10:36am Bowman 🇸🇪 wrote: Nice! 29th Apr 2024, 1:15pm Bowman 🇸🇪 wrote: Btw, are you thinking on sub 3 again? 1st May 2024, 9:29am riggys99 wrote: Just seen this sorry. Never done sub 3. My marathon PB is 3:05.5x. Hoping to get back close to that time over the next 12 months 1st May 2024, 11:40am Bowman 🇸🇪 wrote: No worries :) Yes i know, but i thought thinking about trying for sub 3 again? As you where close before the covid crap, as you mentioned on one of marks activities. 1st May 2024, 11:44am riggys99 wrote: Always thinking about trying. Need to find the right race as well. Need one where I can get in a group as I think sub 3 pace will be hard solo 1st May 2024, 11:56am Mark J 🇳🇿 wrote: Easy. Just head over here and weʻll do Christchurch together next year. That gives us a clear 12 months to complete the project. Winner!! 1st May 2024, 12:08pm riggys99 wrote: Sounds like a great plan but unfortunately can’t see it happening but maybe a April marathon in the UK for me and it will be around the same time 1st May 2024, 12:11pm riggys99 wrote: Boston UK is a possibility. Done it twice before definitely PB potential if weather holds up. Can travel from van At cleethorpes morning of the race so no worries about pre race accommodation. Last time I did I travelled from Sheffield. There’s also the Tissington trial marathon in April a bit closer to home 1st May 2024, 12:11pm Mark J 🇳🇿 wrote: OK, Iʻll come to you then :) Well, you never know. 1st May 2024, 12:15pm riggys99 wrote: Never say never 1st May 2024, 12:53pm Bowman 🇸🇪 wrote: Ok, well i guess your little island have a few options? If not feel free to join me in the less exotic Växjö marathon in the autumn:) I have plenty of space for your van too :) 1st May 2024, 12:56pm Velociraptor wrote: There's a flat, low key marathon over my way http://sportinaction.co.uk/11-solway-coast-marathon/ Can be breezy, but no worse than Boston UK. 1st May 2024, 1:00pm riggys99 wrote: That looks interesting Velo and is a couple of weeks after my birthday so great for WAVA. Thanks bowman 1st May 2024, 1:09pm Velociraptor wrote: I'll probably do the half marathon this year but would consider the full if I don't get the time I want in Belfast. 1st May 2024, 3:10pm riggys99 wrote: Will be next year for me but one to consider Add a comment 1.1mi, 59:05 Walk - Dog Walking 1) 1mi - 54:48(54:48/mi) 68/101bpm [3727b/mi] 145cal 10/79rpm 1.09/3.78mph 2) 0.14mi - 4:17(31:04/mi) 55/77bpm [1709b/mi] 9cal 33/56rpm 1.93/3.38mph Add a comment	-	9.1mi, 1:17:35 Run - Fartleks Hills sprints and strides session Random length and random recovery hill sprints near start of run. Random length and recovery strides toward end Legs felt good Rest of run z1/z2 Enjoyed run Z1/z2 1) 1.32mi - 11:31(8:42/mi) 125/139bpm [1088b/mi] 118cal 6.89/8.08mph Hill sprints with recovery still running up hill 2) 0.03mi - 14(7:10/mi) 133/137bpm [953b/mi] 2cal 8.37/8.5mph 3) 0.01mi - 5(6:50/mi) 139/140bpm [949b/mi] 1cal 8.78/8.68mph 4) 0.02mi - 10(7:40/mi) 143/145bpm [1097b/mi] 2cal 7.82/8.54mph 5) 0.02mi - 15(10:42/mi) 147/149bpm [1574b/mi] 3cal 5.61/8.18mph 6) 0.03mi - 11(6:34/mi) 148/149bpm [972b/mi] 2cal 9.14/8.45mph 7) 0.02mi - 8(8:57/mi) 149/149bpm [1334b/mi] 1cal 6.7/8.47mph 8) 0.03mi - 10(6:21/mi) 152/153bpm [966b/mi] 2cal 9.44/9.29mph 9) 0.02mi - 10(8:41/mi) 151/153bpm [1311b/mi] 2cal 6.91/9.33mph 10) 0.03mi - 11(6:36/mi) 149/152bpm [982b/mi] 2cal 9.1/8.89mph 11) 0.03mi - 16(8:50/mi) 155/157bpm [1368b/mi] 3cal 6.8/9mph 12) 0.03mi - 13(7:06/mi) 157/157bpm [1115b/mi] 2cal 8.45/9.23mph 13) 0.02mi - 12(8:45/mi) 155/156bpm [1357b/mi] 2cal 6.85/9mph 14) 0.03mi - 12(6:31/mi) 152/155bpm [990b/mi] 2cal 9.21/9.16mph 15) 0.03mi - 12(8:07/mi) 157/158bpm [1275b/mi] 3cal 7.39/9.14mph 16) 0.03mi - 12(6:52/mi) 159/161bpm [1093b/mi] 2cal 8.73/9.16mph 17) 0.03mi - 14(8:27/mi) 160/161bpm [1351b/mi] 3cal 7.1/8.97mph 18) 0.08mi - 31(6:22/mi) 160/163bpm [1020b/mi] 7cal 9.41/9.46mph Z1/z2 19) 6.85mi - 59:04(8:37/mi) 143/164bpm [1233b/mi] 651cal 6.96/9.43mph Strides 20) 0.03mi - 12(6:52/mi) 150/150bpm [1029b/mi] 2cal 8.74/7.66mph 21) 0.01mi - 5(7:02/mi) 151/152bpm [1062b/mi] 1cal 8.53/8.18mph 22) 0.04mi - 17(6:40/mi) 155/158bpm [1034b/mi] 3cal 9/9.14mph 23) 0.02mi - 13(8:50/mi) 158/159bpm [1396b/mi] 2cal 6.79/9.27mph 24) 0.03mi - 10(6:25/mi) 159/161bpm [1019b/mi] 2cal 9.36/7.99mph 25) 0.01mi - 8(8:39/mi) 161/161bpm [1393b/mi] 1cal 6.94/8.52mph 26) 0.04mi - 14(6:43/mi) 162/163bpm [1087b/mi] 3cal 8.94/8.54mph 27) 0.03mi - 15(8:06/mi) 162/163bpm [1312b/mi] 3cal 7.41/8.66mph 28) 0.04mi - 15(6:20/mi) 162/162bpm [1027b/mi] 3cal 9.46/8.27mph 29) 0.02mi - 9(9:17/mi) 162/163bpm [1503b/mi] 1cal 6.47/8.47mph 30) 0.05mi - 20(6:27/mi) 163/163bpm [1050b/mi] 5cal 9.31/9.62mph 31) 0.02mi - 12(8:28/mi) 165/167bpm [1396b/mi] 2cal 7.09/9.54mph 32) 0.08mi - 30(6:19/mi) 166/168bpm [1049b/mi] 7cal 9.49/9.52mph 33) 0.04mi - 22(8:48/mi) 161/164bpm [1416b/mi] 5cal 6.82/9.54mph 29th Apr 2024, 9:31pm Velociraptor wrote: Well done :) 29th Apr 2024, 10:08pm riggys99 wrote: Thanks 30th Apr 2024, 12:36am Mark J 🇳🇿 wrote: Nice. 30th Apr 2024, 5:15am Bowman 🇸🇪 wrote: Great session! 30th Apr 2024, 6:23am riggys99 wrote: Thanks. Enjoyable session. Add a comment 0.3mi, 11:48 Walk - Dog Walking 1) 0.3mi - 11:48(39:18/mi) 70/87bpm [2751b/mi] 34cal 23/75rpm 1.53/45.11mph Add a comment 1mi, 31:51 Walk - Dog Walking 1) 0.95mi - 31:51(33:22/mi) 59/93bpm [1968b/mi] 67cal 28/96rpm 1.8/6.66mph Add a comment	9.3mi, 1:16:12 Run - Recovery Run Z2 recovery run Mixed road and easy off road Some paths bone dry and others very muddy Stopped at the small ancient woodland between Todwick and home to watch the Lord Conyers Morris Men do the Horn Dance around the Trysting tree for May Eve (they are back at 0530 tomorrow morning I won’t be 😁) 1) 9.27mi - 1:16:12(8:13/mi) 146/158bpm [1200b/mi] 891cal 7.3/8.54mph 30th Apr 2024, 9:28pm Velociraptor wrote: Well done :) 30th Apr 2024, 9:33pm riggys99 wrote: Thanks 1st May 2024, 5:16am Bowman 🇸🇪 wrote: Nice, well run! 1st May 2024, 6:21am riggys99 wrote: Thanks Add a comment 0.7mi, 14:42 Walk - Dog Walking 1) 0.71mi - 14:42(20:39/mi) 75/104bpm [1549b/mi] 60cal 46/124rpm 2.91/6.45mph Add a comment 0.7mi, 23:33 Walk - Dog Walking 1) 0.65mi - 23:33(35:58/mi) 75/93bpm [2698b/mi] 82cal 23/79rpm 1.67/35.32mph Add a comment 0.2mi, 6:05 Walk - Dog Walking 1) 0.15mi - 6:05(41:55/mi) 84/113bpm [3521b/mi] 26cal 5/56rpm 1.43/11.15mph Add a comment
Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7
15.3mi, 2:05:21 Run - Marathon Pace Warm up to Rother Valley then 3 miles MP followed by 3 miles zone 2 and a further 3 miles MP. Run home from Rother valley Legs felt good on MP sections Run to Rother valley 1) 3.26mi - 27:18(8:22/mi) 139/154bpm [1164b/mi] 325cal 7.17/8.01mph 3 miles MP (anti clockwise around lakes) 2) 3mi - 21:58(7:19/mi) 161/165bpm [1179b/mi] 310cal 8.19/8.91mph 3 mile z2 3) 3mi - 24:50(8:17/mi) 151/163bpm [1250b/mi] 276cal 7.25/8.5mph 3 miles MP (clockwise around lake) 4) 3mi - 21:51(7:17/mi) 161/166bpm [1173b/mi] 299cal 8.23/8.72mph Home from Rother Valley 5) 3.03mi - 29:23(9:43/mi) 148/165bpm [1437b/mi] 236cal 6.18/8.39mph 1st May 2024, 9:25pm Velociraptor wrote: Change of scene :) That looks good! 1st May 2024, 9:30pm Sombrero wrote: One of my favourite routes to run, love it there. 1st May 2024, 9:41pm Mark J 🇳🇿 wrote: That looks like a nice run 1st May 2024, 9:48pm riggys99 wrote: Yes Rother valley a nice place and only just over 3 miles from home. 2nd May 2024, 5:19am Bowman 🇸🇪 wrote: Nice run! Good MP session! 2nd May 2024, 6:24am riggys99 wrote: Thanks. Add a comment 0.8mi, 21:07 Walk - Dog Walking 1) 0.79mi - 21:07(26:35/mi) 71/90bpm [1887b/mi] 59cal 36/73rpm 2.26/3.51mph Add a comment 0.6mi, 15:42 Walk - Dog Walking 1) 0.55mi - 15:42(28:21/mi) 75/88bpm [2126b/mi] 55cal 34/64rpm 2.12/16.36mph Add a comment 0.2mi, 10:11 Walk - Dog Walking 1) 0.23mi - 10:11(44:08/mi) 85/101bpm [3752b/mi] 40cal 15/75rpm 1.36/3.44mph Add a comment	8.2mi, 1:19:57 Run - Easy Nice easy run along canal to a farm near shireoaks looking for Swallows but none yet. Bit dark on way back home and didn’t take head torch but had phone so used torch at times. Legs felt better as run went on. Did a few strides towards end of run 1) 8.16mi - 1:19:57(9:48/mi) 132/147bpm [1293b/mi] 760cal 6.12/8.77mph 2nd May 2024, 10:11pm Velociraptor wrote: Lovely :) 2nd May 2024, 10:12pm riggys99 wrote: Thanks 2nd May 2024, 10:35pm Mark J 🇳🇿 wrote: Noice. I don't throw strides in nearly as often I should. I tend to wait until my plan tells me to. 2nd May 2024, 10:40pm riggys99 wrote: I have started doing one session a week of hill sprints and strides. In addition sometimes like tonight will put some at the end of an easy run especially the day after a harder session but not structured more in a Fartlek type way. 3rd May 2024, 4:59am Bowman 🇸🇪 wrote: Nice one! 3rd May 2024, 8:54am riggys99 wrote: Thanks Add a comment 0.7mi, 14:43 Walk - Dog Walking 1) 0.69mi - 14:43(21:21/mi) 74/108bpm [1580b/mi] 66cal 45/113rpm 2.81/7.76mph Add a comment 0.6mi, 18:07 Walk - Dog Walking 1) 0.62mi - 18:07(29:02/mi) 87/100bpm [2526b/mi] 81cal 30/76rpm 2.07/29.12mph Add a comment 0.6mi, 16:09 Walk - Dog Walking 1) 0.59mi - 16:09(27:31/mi) 88/99bpm [2421b/mi] 74cal 33/81rpm 2.18/26.76mph Add a comment 0.5mi, 16:04 Walk - Dog Walking 1) 0.54mi - 16:04(29:29/mi) 88/109bpm [2595b/mi] 72cal 28/91rpm 2.04/5.63mph Add a comment	2.6mi, 1:50:20 Walk - Dog Walking A nice meander around Rother valley with Heather and Bobbie 1) 1mi - 47:08(47:08/mi) 77/97bpm [3629b/mi] 147cal 16/86rpm 1.27/7.91mph 2) 1mi - 37:22(37:22/mi) 79/98bpm [2952b/mi] 125cal 22/80rpm 1.61/3.17mph 3) 0.6mi - 25:50(43:16/mi) 82/111bpm [3548b/mi] 85cal 19/80rpm 1.39/3.03mph Add a comment 0.7mi, 46:55 Walk - Dog Walking 1) 0.71mi - 46:55(1:05:58/mi) 76/104bpm [5014b/mi] 137cal 9/92rpm 0.91/33.21mph Add a comment	0.1mi, 6:31 Walk - Dog Walking 1) 0.11mi - 6:31(1:01:44/mi) 76/87bpm [4692b/mi] 20cal 5/59rpm 0.97/4.42mph Add a comment	9mi, 1:20:36 Run - Tempo Nice easy first 7 miles then 1.5 miles at tempo Fairly warm so did tempo to a mixture of HR and feel. Legs felt good Z1/Z2 1) 7mi - 1:04:45(9:15/mi) 135/145bpm [1249b/mi] 662cal 6.49/7.53mph Tempo 2) 1.51mi - 10:25(6:55/mi) 163/169bpm [1128b/mi] 146cal 8.67/9.33mph Cool down 3) 0.52mi - 5:25(10:20/mi) 146/167bpm [1508b/mi] 56cal 5.81/8.04mph 5th May 2024, 7:13pm Sombrero wrote: Nice miles 5th May 2024, 7:27pm Bowman 🇸🇪 wrote: Well run, looks like a nice outing 5th May 2024, 7:33pm riggys99 wrote: Thanks. Mainly easy off road mostly nice and easy with 1.5 miles tempo towards the end 5th May 2024, 8:26pm Velociraptor wrote: Well done, looks like a satisfying outing :) 5th May 2024, 8:46pm riggys99 wrote: It was thanks Add a comment 0.6mi, 26:17 Walk - Dog Walking 1) 0.59mi - 26:17(44:16/mi) 71/93bpm [3143b/mi] 81cal 15/78rpm 1.36/45.38mph Add a comment 0.1mi, 3:57 Walk - Dog Walking 1) 0.06mi - 3:57(1:07:27/mi) 68/79bpm [4586b/mi] 10cal 11/60rpm 0.89/20.73mph Add a comment	0.6mi, 25:33 Walk - Dog Walking 1) 0.59mi - 25:33(43:39/mi) 71/93bpm [3099b/mi] 82cal 16/79rpm 1.38/9.5mph Add a comment 5mi, 50:13 Run - Easy Nice easy run mainly along the canal but took climbed up from the canal through some woods that the floor away from the path was covered in white wild garlic with bursts of bluebells before dropping back down to the canal and back home. 1) 5.01mi - 50:13(10:01/mi) 125/144bpm [1253b/mi] 449cal 5.99/7.37mph 6th May 2024, 5:33pm Velociraptor wrote: Well done :) 6th May 2024, 5:34pm riggys99 wrote: Thanks 6th May 2024, 5:46pm Bowman 🇸🇪 wrote: Sounds nice, I kinda imagine the surroundings to be like in “clarksons farm” :) Nice running! 6th May 2024, 6:46pm riggys99 wrote: It was nice. Never seen clarksons farm but lucky to live in a nice place 6th May 2024, 9:51pm Sombrero wrote: Ah that's a lovely run. :-) 6th May 2024, 10:18pm riggys99 wrote: Thanks perfect for mind and body 7th May 2024, 12:52am Mark J 🇳🇿 wrote: Nice sounding run that. 7th May 2024, 1:22am riggys99 wrote: Thanks Add a comment 0.2mi, 7:10 Walk - Dog Walking 1) 0.16mi - 7:10(45:21/mi) 69/83bpm [3129b/mi] 20cal 6/52rpm 1.32/10.54mph Add a comment	0.2mi, 10:46 Walk - Dog Walking 1) 0.18mi - 10:46(59:27/mi) 66/83bpm [3924b/mi] 26cal 11/79rpm 1.01/3.32mph Add a comment
Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14
7.1mi, 1:07:11 Run - Easy Easy run. Had rucksack on because I needed to call at chemist on my way through the village on way back. Warm with that on. Legs a little tired feeling at first but probably because of a long set of nights. Once they knew what I wanted them to do felt fine 1) 7.13mi - 1:07:11(9:25/mi) 140/153bpm [1319b/mi] 728cal 6.37/35.5mph 8th May 2024, 6:39pm Bowman 🇸🇪 wrote: Nice and easy, well done. 8th May 2024, 6:56pm riggys99 wrote: Thanks 8th May 2024, 8:25pm Velociraptor wrote: Well done :) 8th May 2024, 9:04pm riggys99 wrote: Thank you 8th May 2024, 10:22pm tipsku wrote: well done, very nice base run 8th May 2024, 10:38pm riggys99 wrote: Thanks Add a comment 0.4mi, 11:29 Walk - Dog Walking 1) 0.36mi - 11:29(32:12/mi) 84/114bpm [2705b/mi] 49cal 26/112rpm 1.86/23.65mph Add a comment	0.5mi, 10:57 Walk - Dog Walking 1) 0.45mi - 10:57(24:20/mi) 84/117bpm [2044b/mi] 53cal 37/90rpm 2.47/7.41mph Add a comment 0.4mi, 17:44 Walk - Dog Walking 1) 0.38mi - 17:44(46:23/mi) 87/100bpm [4036b/mi] 76cal 13/78rpm 1.29/14.61mph Add a comment	0.5mi, 22:26 Walk - Dog Walking 1) 0.48mi - 22:26(47:03/mi) 76/93bpm [3576b/mi] 72cal 12/75rpm 1.28/9.91mph Add a comment 4.9mi, 47:13 Run - Fartleks Never sure what to call this session so settled on a Fartleks. After warm up run the slanted slope on pit several hill sprints with jogged recovery still going up hill. Last one a bit longer and carried it on over the brow of the hill. Easy few miles on pit top the down to marked 100m bit of path for strides up and down. Then some running drills to car park. Easy run from car park home. Little tired after seven night shifts and getting up early to do run before going out to Cosmo to eat. Legs felt good once got going and nice sunny day. Warm up 1) 0.93mi - 9:12(9:53/mi) 117/131bpm [1157b/mi] 82cal 6.07/6.78mph Hill sprints with recovery up hill 2) 0.02mi - 7(6:50/mi) 125/125bpm [853b/mi] 1cal 8.79/7.28mph 3) 0.01mi - 6(10:13/mi) 127/129bpm [1297b/mi] 5.87/8.16mph 4) 0.02mi - 8(6:39/mi) 134/136bpm [890b/mi] 1cal 9.03/8.14mph 5) 0.01mi - 6(9:50/mi) 136/137bpm [1338b/mi] 1cal 6.1/8.43mph 6) 0.03mi - 13(7:52/mi) 141/144bpm [1109b/mi] 2cal 7.63/10.18mph 7) 0.01mi - 8(18:10/mi) 144/144bpm [2617b/mi] 1cal 3.3/4.26mph 8) 0.02mi - 8(7:32/mi) 144/145bpm [1084b/mi] 1cal 7.97/8.72mph 9) 0.02mi - 11(11:24/mi) 145/146bpm [1654b/mi] 2cal 5.26/9.18mph 10) 0.02mi - 9(7:52/mi) 147/148bpm [1156b/mi] 1cal 7.63/8.18mph 11) 0.01mi - 10(11:20/mi) 149/149bpm [1689b/mi] 2cal 5.29/8.47mph 12) 0.02mi - 9(8:53/mi) 150/151bpm [1333b/mi] 1cal 6.75/7.95mph 13) 0.02mi - 18(14:00/mi) 151/151bpm [2114b/mi] 3cal 4.29/8.16mph Last hill sprint bit longer as went over the brow of the hill. 14) 0.13mi - 53(6:50/mi) 157/164bpm [1074b/mi] 11cal 8.77/8.89mph Easy 15) 2.36mi - 23:04(9:46/mi) 136/165bpm [1329b/mi] 238cal 6.14/9.02mph 4 x approx 100m strides jog recovery (sets 1 + 3 slightly downhill 2+4 slightly uphill) 16) 0.06mi - 22(5:51/mi) 143/150bpm [836b/mi] 4cal 10.27/9.25mph 17) 0.02mi - 11(11:04/mi) 152/153bpm [1682b/mi] 2cal 5.42/9.43mph 18) 0.07mi - 24(5:53/mi) 155/159bpm [911b/mi] 5cal 10.21/10.52mph 19) 0.02mi - 17(14:48/mi) 162/163bpm [2397b/mi] 3cal 4.06/10.08mph 20) 0.06mi - 21(5:41/mi) 160/161bpm [910b/mi] 4cal 10.55/10.67mph 21) 0.03mi - 18(10:53/mi) 163/164bpm [1774b/mi] 4cal 5.51/10.31mph 22) 0.06mi - 23(6:00/mi) 161/164bpm [966b/mi] 5cal 10/10.25mph 23) 0.1mi - 1:13(12:19/mi) 153/166bpm [1884b/mi] 15cal 4.87/9.79mph Running drills 24) 0.14mi - 1:26(10:00/mi) 147/154bpm [1470b/mi] 17cal 6/7.93mph Cool down 25) 0.67mi - 7:18(10:51/mi) 143/155bpm [1552b/mi] 79cal 5.53/6.32mph 10th May 2024, 4:14pm Bowman 🇸🇪 wrote: Looks like some nice running with some nature, well done. 11th May 2024, 12:02am riggys99 wrote: Thanks lovely afternoon for it Add a comment 0.2mi, 9:02 Walk - Dog Walking 1) 0.23mi - 9:02(39:51/mi) 87/98bpm [3467b/mi] 39cal 16/76rpm 1.51/14.69mph Add a comment	3.1mi, 20:11 Run - parkrun Fairly pleased with run as full of snot last couple of days. Struggled a little up last hill more with breathing than with legs as nose felt blocked rather than runny this morning Warm morning so parts in woods felt nice but then could feel the sun when you came out the woods 1) 0.62mi - 3:51(6:12/mi) 152/165bpm [944b/mi] 48cal 9.67/10.71mph 2) 0.62mi - 4:00(6:26/mi) 166/168bpm [1069b/mi] 55cal 9.32/9.37mph 3) 0.62mi - 4:07(6:38/mi) 169/172bpm [1122b/mi] 58cal 9.04/9.56mph 4) 0.62mi - 3:58(6:23/mi) 172/174bpm [1099b/mi] 57cal 9.39/9.71mph 5) 0.62mi - 4:11(6:44/mi) 174/177bpm [1170b/mi] 61cal 8.92/9.48mph 6) 0.01mi - 4(5:40/mi) 177/177bpm [1002b/mi] 10.6/9.08mph 11th May 2024, 11:15am Mark J 🇳🇿 wrote: Great run. 11th May 2024, 11:56am riggys99 wrote: Thanks 11th May 2024, 2:40pm Velociraptor wrote: Well done :) 11th May 2024, 3:06pm Bowman 🇸🇪 wrote: That was a speedy one! Nice! 11th May 2024, 3:42pm Sombrero wrote: Great stuff, I really like Clumber parkrun :-) 11th May 2024, 3:43pm riggys99 wrote: Thanks not as speedy as I wanted but a course PB. 11th May 2024, 3:55pm Bowman 🇸🇪 wrote: Is it ever as speedy as one would like :) 11th May 2024, 4:09pm riggys99 wrote: No 😁 11th May 2024, 6:42pm riggys99 wrote: Thanks sombrero. My favourite Parkrun now. Hopefully get to go in a couple of weeks 11th May 2024, 10:00pm Sombrero wrote: I'm at Rother Valley next weekend, then Great Yarmouth the week after - all on sand and tough as hell apparently! 11th May 2024, 10:23pm riggys99 wrote: Great Yarmouth sounds interesting. Rother valley should be good a fast time. They have re done the path through the woods by the wake boarding bit. No more tree roots sticking up 11th May 2024, 10:25pm Mark J 🇳🇿 wrote: I've seen YouTubes of Great Yarmouth. Can't say is ever be keen to take it. I guess if I was over there and a ParkRun tourist, is have to tick it off eventually though. 11th May 2024, 10:37pm Sombrero wrote: I've done 200 parkruns at RV (combo of running and volunteering) but not been for months. Am looking forward to having a crack at a parkrun SB. 11th May 2024, 10:38pm Sombrero wrote: Mark J, we're in the area and is too tempting not to do. We both fully expect to find it very hard and slow. :-) Add a comment 0.2mi, 2:01 Run - Warm Up 1) 0.17mi - 2:01(11:56/mi) 111/127bpm [1325b/mi] 15cal 5.03/8.85mph Add a comment	0.6mi, 29:30 Walk - Dog Walking 1) 0.61mi - 29:30(48:40/mi) 101/131bpm [4915b/mi] 149cal 14/96rpm 1.23/3.63mph Add a comment 13.5mi, 2:05:14 Run - Marathon Pace Nice split MP session planned as part of a Parkrun (raced)Saturday/MP session Sunday weekend. Felt the parkrun in legs at start of run took a more scenic route to Rother Valley. Rother Valley was a bit busy with the nice weather but no real issues on the MP sections Legs felt good when I was doing the MP sections and they were all in range. Easy run back again taking a more scenic route and a recce of part of last couple of miles of the 3 lakes classic in a few weeks time. Good session Warm up to Rother Valley 1) 4.9mi - 48:04(9:48/mi) 135/148bpm [1323b/mi] 504cal 6.12/8.91mph 5x3 mins Marathon effort/ HR with 5 mins z2 recovery 2) 0.43mi - 3:00(6:54/mi) 158/162bpm [1091b/mi] 39cal 8.69/9.25mph 3) 0.62mi - 5:00(8:07/mi) 150/159bpm [1217b/mi] 61cal 7.4/8.12mph 4) 0.42mi - 3:00(7:05/mi) 160/163bpm [1132b/mi] 40cal 8.48/8.62mph 5) 0.59mi - 5:00(8:32/mi) 148/163bpm [1263b/mi] 54cal 7.03/8.29mph 6) 0.42mi - 3:00(7:09/mi) 159/164bpm [1137b/mi] 39cal 8.39/8.97mph 7) 0.59mi - 5:00(8:32/mi) 149/160bpm [1271b/mi] 57cal 7.04/8.01mph 8) 0.42mi - 3:00(7:09/mi) 159/162bpm [1137b/mi] 39cal 8.39/8.52mph 9) 0.57mi - 5:00(8:49/mi) 149/160bpm [1313b/mi] 54cal 6.81/8.39mph 10) 0.41mi - 3:00(7:22/mi) 159/161bpm [1170b/mi] 39cal 8.15/8.39mph 11) 0.56mi - 5:00(8:56/mi) 148/160bpm [1322b/mi] 51cal 6.72/8.08mph Cool down run home 12) 3.58mi - 37:10(10:23/mi) 142/153bpm [1473b/mi] 281cal 5.78/7.1mph 12th May 2024, 8:48pm Velociraptor wrote: Well done :) 13th May 2024, 5:16am Bowman 🇸🇪 wrote: Nice session! 13th May 2024, 6:39am riggys99 wrote: Thanks Add a comment 0.4mi, 21:19 Walk - Dog Walking 1) 0.36mi - 21:19(1:00:02/mi) 67/77bpm [4022b/mi] 45cal 8/75rpm 1/3.36mph Add a comment	0.9mi, 19:20 Walk - Dog Walking 1) 0.92mi - 19:20(21:01/mi) 87/118bpm [1829b/mi] 95cal 43/92rpm 2.85/7.68mph Add a comment 6.4mi, 1:00:07 Run - Recovery Run Easy/recovery run Legs felt good after last couple of days 1) 0.62mi - 6:05(9:50/mi) 117/133bpm [1150b/mi] 54cal 6.1/7.33mph 2) 1mi - 8:00(8:00/mi) 146/151bpm [1169b/mi] 100cal 7.5/8.18mph 3) 1mi - 9:05(9:05/mi) 147/152bpm [1335b/mi] 110cal 6.6/7.81mph 4) 1mi - 11:14(11:14/mi) 140/153bpm [1573b/mi] 118cal 5.34/7.83mph 5) 1mi - 9:48(9:48/mi) 144/152bpm [1412b/mi] 108cal 6.12/7.2mph 6) 1mi - 8:31(8:31/mi) 142/149bpm [1209b/mi] 87cal 7.04/7.99mph 7) 0.42mi - 3:30(8:24/mi) 144/147bpm [1210b/mi] 36cal 7.14/7.33mph 8) 0.35mi - 3:54(11:02/mi) 141/148bpm [1556b/mi] 35cal 5.44/7.03mph Add a comment 0.4mi, 13:47 Walk - Dog Walking 1) 0.4mi - 13:47(34:42/mi) 82/93bpm [2845b/mi] 56cal 27/67rpm 1.73/4.17mph Add a comment	7.1mi, 1:07:25 Run - Easy Nice easy run Little bit in woods Had a ten minute stop in chemist I last mile or so 1) 1mi - 10:25(10:25/mi) 120/131bpm [1250b/mi] 96cal 5.76/6.89mph 2) 1mi - 9:39(9:39/mi) 127/137bpm [1225b/mi] 97cal 6.22/7.26mph 3) 1mi - 9:59(9:59/mi) 125/133bpm [1247b/mi] 87cal 6.02/6.87mph 4) 1mi - 9:45(9:45/mi) 128/134bpm [1247b/mi] 86cal 6.16/6.66mph 5) 1mi - 8:42(8:42/mi) 130/134bpm [1131b/mi] 81cal 6.9/7.31mph 6) 1mi - 8:42(8:42/mi) 132/137bpm [1149b/mi] 82cal 6.89/7.14mph 7) 1mi - 9:24(9:24/mi) 130/138bpm [1223b/mi] 89cal 6.38/7.16mph 8) 0.1mi - 50(8:32/mi) 128/132bpm [1093b/mi] 7cal 7.03/6.82mph 14th May 2024, 6:41pm Bowman 🇸🇪 wrote: Nice one! 14th May 2024, 7:04pm riggys99 wrote: Thanks Add a comment 0.3mi, 12:26 Walk - Dog Walking 1) 0.25mi - 12:26(48:57/mi) 80/90bpm [3915b/mi] 43cal 18/79rpm 1.23/20.66mph Add a comment

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