Jonesy the Jog

M50

About
Bests
All Races
Mileage
Training

Races
26
Miles
10731
Miles
2
Miles
4491
Miles
26
WAVA
75.33%
5k
19:52
10k
43:21
10M
1:12:54
Half
1:33:57
20M
2:46:36
Mara
3:20:00

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Recent Training
13th May	General	9.8mi	1:22:51
13th May	General	4.1mi	37:25
12th May	General	4.4mi	37:34
12th May	General	7.2mi	1:03:29
11th May	General	3.2mi	28:20

Planned Races	Show more
Rapid Relays	17th May
Reading Roadrunners Track Friday 3000 metres	24th May
Green Park Reading 10K	2nd Jun
RunThrough Battersea Park 10k	15th Jun
Yateley 10K Series - Race 2	3rd Jul

12 Month Benchmarks	Run	Bike
Mile	6:12	2:53
5k	20:22	10:25
5mi	34:44	16:59
10k	43:43	21:42
10mi	1:11:56	36:35
Half	1:35:22	55:32
20mi	2:40:40	2:02:45
Mara	3:39:54	0

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Buddies (2)

Followers (2)

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Best Times
Best WAVA

Dist	Races	2015	2016	2022	2023	2024	PB	WB
5km	2				19:52 75.33		19:52 6:24/mi	75.33
10km	7				43:21 70.31	44:35 68.97	43:21 6:59/mi	70.31
10mi	1				1:12:54 69.16		1:12:54 7:17/mi	69.16
13.1mi	4				1:33:57 71.02	1:35:44 70.33	1:33:57 7:10/mi	71.02
20mi	1					2:46:36 63.55	2:46:36 8:20/mi	63.55
26.2mi	8	3:23:00 64.31	3:20:00 65.82	4:12:44 54.86	3:47:05 61.61	3:42:32 63.44	3:20:00 7:38/mi	65.82

Date	Planned Races			Distance
16 Feb	Village Bakery Half Marathon Confirmed			13.1mi
6 Oct	Cardiff Half Marathon Confirmed			13.1mi
22 Sep	Vitality London 10,000 Confirmed			10km
7 Aug	Yateley 10K Series - Race 3			10km
21 Jul	Helena Tipping Wrexham 10K Confirmed			10km
14 Jul	Renegade 10K Confirmed			10km
7 Jul	Didcot 5			5mi
3 Jul	Yateley 10K Series - Race 2			10km
15 Jun	RunThrough Battersea Park 10k			10km
2 Jun	Green Park Reading 10K Confirmed			10km
24 May	Reading Roadrunners Track Friday 3000 metres			3000m
17 May	Rapid Relays Confirmed			2.5km
2024		Result	WAVA	Distance
6 May	Shinfield 10K SB	44:35	68.97	10km
28 Apr	Newport Marathon SB	3:42:32	63.44	26.2mi
14 Apr	Reading Half Marathon		0.00	13.1mi
25 Feb	Wokingham Half Marathon SB	1:35:44	70.33	13.1mi
11 Feb	Bramley 20/10 PB	2:46:36	63.55	20mi
2023		Result	WAVA	Distance
2 Dec	Maverick night	1:29:55	55.72	16km
19 Nov	Hampton Court Palace 10K		0.00	10km
12 Nov	TVXC League - Datchet	46:04	62.22	5.85mi
5 Nov	Marlow Half Marathon	1:47:10	62.26	13.1mi
22 Oct	TVXC League - Bracknell	51:10	52.59	5.5mi
13 Oct	Reading Roadrunners Track Friday 5k PB	19:52	75.33	5km
8 Oct	MBNA Chester Marathon SB	3:47:05	61.61	26.2mi
24 Sep	Vitality London 10,000	44:33	68.42	10km
17 Sep	Phantom Brewing Co 10K Beer run	44:37	68.32	10km
2 Aug	Yateley 10K Series - Race 3	44:28	68.55	10km
5 Jul	Yateley 10K Series - Race 2 PB	43:21	70.31	10km
24 Jun	Dinton Pastures parkrun	21:09	70.76	5km
11 Jun	Swansea Half Marathon	1:44:40	63.75	13.1mi
4 Jun	Green Park Reading 10K	44:10	69.01	10km
11 May	Dinton Pastures Summer Series Race 1 10k		0.00	10km
1 May	Shinfield 10K	43:56	69.38	10km
7 Apr	Maidenhead Easter 10 PB	1:12:54	69.16	10mi
2 Apr	Reading Half Marathon PB	1:33:57	71.02	13.1mi
2022		Result	WAVA	Distance
2 Oct	London Marathon SB	4:12:44	54.86	26.2mi
2016		Result	WAVA	Distance
5 Nov	Thames Meander Winter Marathon	3:38:37	60.22	26.2mi
6 Aug	Summer Phoenix	3:33:37	61.63	26.2mi
17 Apr	Great Welsh Marathon PB	3:20:00	65.82	26.2mi
25 Mar	Maidenhead Easter 10		0.00	10mi
5 Mar	Phoenix Riverside Spring Marathon	3:22:10	65.12	26.2mi
2015		Result	WAVA	Distance
7 Nov	Thames Meander Winter Marathon SB	3:23:00	64.31	26.2mi

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	184	172	168	143	63	0	0	0	0	0	0	0	729
2024	11	0	22	0	0	0	0	0	0	0	0	0	33
2023	208	146	220	228	199	184	288	270	207	164	129	134	2377
2023	0	22	21	24	106	68	0	0	0	0	0	0	241
2022	0	0	0	0	0	0	0	0.5	0	0	0	0	0.5
2022	112	103	116	83	104	62	100	60	72	116	142	128	1199
2022	0	0	47	14	147	225	258	124	63	44	46	0	967
2021	16	15	0	3	0	3	6	20	48	121	118	89	439
2020	0	0	0	0	0	0	0	2	0	0	0	0	2
2020	7	3	0	0	0	2	10	2	0	0	0	0	25
2020	0	0	0	0	0	0	0	10	0	0	0	0	10
2019	28	13	5	10	7	23	9	20	3	0	4	3	125
2019	0	0	0	51	0	84	68	36	0	0	0	0	239
2018	0	0	0	0	0	8	0	0	0	0	0	0	8
2018	24	14	0	16	107	86	16	33	22	48	48	12	427
2018	0	0	0	0	108	140	0	0	0	0	0	0	248
2017	0	0	1	0	0	0	0	0	0	0	0	0	1
2017	133	109	6	79	85	90	23	75	101	58	37	10	806
2017	0	18	115	218	55	0	35	23	0	0	0	0	463
2016	0	0	0	0	4	0	0	0	0	0	0	9	13
2016	124	123	156	129	148	186	186	156	89	145	98	88	1628
2016	29	8	0	6	107	0	57	0	0	20	0	0	226
2015	0	0	0	0	0	0	0	0	0	4	0	0	4
2015	91	96	129	119	106	130	97	102	86	97	141	128	1323
2015	32	9	1	115	16	283	308	210	224	11	15	0	1224
2014	0	0	0	0	0	0	0	0	0.8	0	0	0	0.8
2014	138	95	83	86	103	111	94	79	43	95	94	122	1142
2014	0	9	34	98	72	87	10	126	134	97	6	17	690
2013	0	0	0	3	0	7	13	26	33	86	115	141	424
2013	0	0	0	5	0	0	6	0	129	10	0	0	150
1990	80	0	0	0	0	0	0	0	0	0	0	0	80
1989	0	0	0	0	0	0	0	0	0	0	0	7	7

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
-	6.4mi, 48:57 Run - General 1) 1km - 5:39(5:39/km) 120/140bpm [679b/km] 74cal 341/457W 2) 1km - 4:59(4:59/km) 134/142bpm [669b/km] 77cal 366/443W 3) 1km - 4:49(4:49/km) 140/146bpm [675b/km] 76cal 379/502W 4) 1km - 4:50(4:50/km) 139/150bpm [672b/km] 76cal 392/498W 5) 1km - 4:47(4:47/km) 145/151bpm [693b/km] 77cal 395/475W 6) 1km - 4:37(4:37/km) 143/155bpm [659b/km] 73cal 393/539W 7) 1km - 4:34(4:34/km) 141/155bpm [644b/km] 71cal 427/501W 8) 1km - 4:30(4:30/km) 153/157bpm [689b/km] 77cal 472/558W 9) 1km - 4:29(4:29/km) 156/158bpm [699b/km] 77cal 465/534W 10) 1km - 4:23(4:23/km) 159/161bpm [696b/km] 77cal 486/555W 11) 0.33km - 1:20(4:03/km) 162/163bpm [656b/km] 24cal 448/513W 18th Apr 2024, 8:26pm chunkywizard wrote: Well done. My legs are too achy to run! 19th Apr 2024, 9:15am Jonesy the Jog wrote: I skipped the speed session on Wed so I was fresh. Still a struggle trying not to slow Dave down for the second half! Nice accidental progression though :) Add a comment	-	3mi, 20:39 Run - General 1) 1km - 4:16(4:16/km) 143/148bpm [610b/km] 70cal 426/510W 2) 1km - 4:09(4:09/km) 149/154bpm [619b/km] 71cal 456/531W 3) 1km - 4:11(4:11/km) 155/160bpm [648b/km] 73cal 450/549W 4) 1km - 4:15(4:15/km) 158/160bpm [672b/km] 75cal 429/493W 5) 0.76km - 3:48(5:01/km) 156/161bpm [783b/km] 65cal 374/567W 20th Apr 2024, 4:11pm chunkywizard wrote: Couldn’t manage the full 5K? 😂 20th Apr 2024, 4:57pm Jonesy the Jog wrote: Such a noob. Made a mess of starting my watch so spent first 250m looking blankly at it trying to work out what was going on. Then stopped at the funnel instead of the finish line that was 15m further ahead. I left my watch running so it wouldn't look like I was 20s faster than I was. If I'd be close to 20 mins I would have been livid! 20th Apr 2024, 10:02pm chunkywizard wrote: Ha! Must try harder! Add a comment 0mi, 1 Run - General 1) 0km - 1(0/km) 60/60bpm [INFb/km] Add a comment	11.2mi, 1:36:59 Run - General 1) 1km - 5:46(5:46/km) 114/140bpm [657b/km] 71cal 327/426W 2) 1km - 5:28(5:28/km) 112/118bpm [613b/km] 69cal 343/395W 3) 1km - 5:21(5:21/km) 117/122bpm [626b/km] 72cal 348/382W 4) 1km - 5:20(5:20/km) 121/130bpm [645b/km] 72cal 354/444W 5) 1km - 5:29(5:29/km) 119/130bpm [653b/km] 71cal 348/430W 6) 1km - 5:23(5:23/km) 115/122bpm [618b/km] 66cal 336/354W 7) 1km - 5:31(5:31/km) 116/120bpm [640b/km] 68cal 334/358W 8) 1km - 5:35(5:35/km) 116/123bpm [648b/km] 73cal 339/396W 9) 1km - 5:37(5:37/km) 119/129bpm [668b/km] 75cal 354/412W 10) 1km - 5:33(5:33/km) 117/120bpm [649b/km] 75cal 353/432W 11) 1km - 5:02(5:02/km) 124/130bpm [623b/km] 69cal 363/433W 12) 1km - 5:03(5:03/km) 130/140bpm [657b/km] 72cal 371/447W 13) 1km - 4:56(4:56/km) 132/139bpm [651b/km] 71cal 380/496W 14) 1km - 5:00(5:00/km) 136/142bpm [679b/km] 75cal 386/463W 15) 1km - 5:00(5:00/km) 131/139bpm [655b/km] 71cal 393/475W 16) 1km - 5:25(5:25/km) 127/133bpm [689b/km] 74cal 366/410W 17) 1km - 5:43(5:43/km) 125/129bpm [715b/km] 78cal 349/438W 18) 1km - 5:45(5:45/km) 122/126bpm [702b/km] 82cal 344/383W 19) 0.01km - 3(4:39/km) 123/123bpm [573b/km] 1cal 380/382W Add a comment	3.4mi, 31:15 Run - General 1) 1km - 6:05(6:05/km) 108/122bpm [658b/km] 73cal 329/396W 2) 1km - 5:50(5:50/km) 106/115bpm [618b/km] 69cal 302/333W 3) 1km - 5:56(5:56/km) 110/122bpm [653b/km] 74cal 324/383W 4) 1km - 5:38(5:38/km) 115/126bpm [648b/km] 72cal 337/407W 5) 1km - 5:29(5:29/km) 119/130bpm [652b/km] 71cal 355/466W 6) 0.43km - 2:17(5:17/km) 126/127bpm [666b/km] 32cal 371/382W Add a comment	6.1mi, 49:52 Run - General 1) 1km - 5:17(5:17/km) 112/121bpm [591b/km] 68cal 327/360W 2) 1km - 5:17(5:17/km) 120/133bpm [634b/km] 72cal 380/442W 3) 1km - 5:10(5:10/km) 127/141bpm [655b/km] 74cal 390/511W 4) 1km - 4:52(4:52/km) 122/126bpm [595b/km] 67cal 378/432W 5) 1km - 4:57(4:57/km) 128/133bpm [634b/km] 71cal 371/423W 6) 1km - 5:04(5:04/km) 130/138bpm [658b/km] 75cal 369/454W 7) 1km - 4:49(4:49/km) 127/140bpm [612b/km] 68cal 384/481W 8) 1km - 5:01(5:01/km) 135/141bpm [677b/km] 75cal 365/455W 9) 1km - 5:17(5:17/km) 137/144bpm [725b/km] 79cal 381/451W 10) 0.77km - 4:08(5:22/km) 135/144bpm [725b/km] 60cal 399/500W 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
-	-	-	-	26.6mi, 3:42:41 Run - General 1) 5km - 24:37(4:55/km) 128/141bpm [630b/km] 361cal 377/484W 2) 5km - 24:41(4:56/km) 134/140bpm [662b/km] 371cal 361/424W 3) 5km - 24:32(4:54/km) 140/147bpm [687b/km] 377cal 380/428W 4) 5km - 24:48(4:58/km) 143/147bpm [709b/km] 381cal 372/418W 5) 5km - 24:49(4:58/km) 146/150bpm [725b/km] 381cal 383/441W 6) 5km - 25:34(5:07/km) 148/152bpm [757b/km] 389cal 364/418W 7) 5km - 28:47(5:45/km) 139/149bpm [800b/km] 381cal 331/384W 8) 5km - 30:01(6:00/km) 134/141bpm [804b/km] 385cal 325/418W 9) 2.72km - 14:51(5:27/km) 141/153bpm [769b/km] 206cal 371/510W 28th Apr 2024, 2:18pm chunkywizard wrote: Well done! How was it? Didn’t fancy keeping up with Ross? 😂 29th Apr 2024, 4:01pm Jonesy the Jog wrote: I would have offered to pace Ross for the first k but he was in a different wave so I couldn't! My race was good, I haven't done the training so knew it was going to be tough but put in a solid effort so should hopefully see some fitness gains from it. 29th Apr 2024, 4:28pm chunkywizard wrote: glad it went well, rest up. 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
4.7mi, 39:52 Run - General 1) 1km - 5:42(5:42/km) 148/173bpm [843b/km] 91cal 317/410W 2) 1km - 5:18(5:18/km) 165/172bpm [875b/km] 91cal 352/403W 3) 1km - 5:08(5:08/km) 141/173bpm [725b/km] 79cal 372/460W 4) 1km - 5:06(5:06/km) 123/130bpm [628b/km] 76cal 364/439W 5) 1km - 5:16(5:16/km) 130/138bpm [684b/km] 75cal 369/444W 6) 1km - 5:06(5:06/km) 128/139bpm [653b/km] 75cal 365/437W 7) 1km - 5:26(5:26/km) 134/141bpm [727b/km] 78cal 378/417W 8) 0.51km - 2:50(5:34/km) 140/144bpm [779b/km] 42cal 384/421W Add a comment	6.2mi, 52:58 Run - General 1) 1km - 5:30(5:30/km) 113/134bpm [622b/km] 73cal 347/447W 2) 1km - 4:58(4:58/km) 130/138bpm [645b/km] 75cal 372/438W 3) 1km - 5:54(5:54/km) 134/150bpm [790b/km] 89cal 370/517W 4) 1km - 5:29(5:29/km) 136/151bpm [745b/km] 83cal 340/460W 5) 1km - 4:58(4:58/km) 125/133bpm [621b/km] 67cal 333/447W 6) 1km - 5:02(5:02/km) 138/147bpm [694b/km] 76cal 413/475W 7) 1km - 5:14(5:14/km) 142/154bpm [743b/km] 79cal 396/543W 8) 1km - 5:32(5:32/km) 147/161bpm [814b/km] 86cal 406/559W 9) 1km - 5:16(5:16/km) 142/157bpm [748b/km] 79cal 353/524W 10) 0.97km - 5:05(5:15/km) 142/148bpm [745b/km] 78cal 364/425W Add a comment	-	10.6mi, 1:33:59 Run - General 1) 1km - 5:47(5:47/km) 103/122bpm [596b/km] 68cal 301/389W 2) 1km - 5:28(5:28/km) 117/124bpm [640b/km] 72cal 335/375W 3) 1km - 5:28(5:28/km) 126/130bpm [688b/km] 77cal 357/406W 4) 1km - 5:44(5:44/km) 135/142bpm [773b/km] 86cal 357/453W 5) 1km - 5:17(5:17/km) 131/139bpm [691b/km] 76cal 366/398W 6) 1km - 5:22(5:22/km) 135/148bpm [724b/km] 78cal 356/452W 7) 1km - 5:17(5:17/km) 133/139bpm [703b/km] 73cal 340/411W 8) 1km - 5:38(5:38/km) 133/139bpm [750b/km] 78cal 337/409W 9) 1km - 5:36(5:36/km) 137/142bpm [767b/km] 79cal 351/396W 10) 1km - 5:46(5:46/km) 138/142bpm [796b/km] 81cal 338/413W 11) 1km - 5:38(5:38/km) 134/141bpm [754b/km] 77cal 321/438W 12) 1km - 5:32(5:32/km) 139/146bpm [769b/km] 80cal 342/456W 13) 1km - 5:19(5:19/km) 137/143bpm [728b/km] 75cal 343/424W 14) 1km - 5:29(5:29/km) 137/144bpm [752b/km] 76cal 347/397W 15) 1km - 5:27(5:27/km) 136/146bpm [741b/km] 76cal 342/441W 16) 1km - 5:35(5:35/km) 141/146bpm [787b/km] 82cal 352/389W 17) 1km - 5:29(5:29/km) 141/146bpm [774b/km] 78cal 344/377W 18) 0.03km - 8(4:27/km) 144/144bpm [641b/km] 2cal 352/358W Add a comment	-	6.3mi, 44:41 Run - General 1) 1km - 4:28(4:28/km) 107/117bpm [478b/km] 56cal 408/493W 2) 1km - 4:27(4:27/km) 137/151bpm [610b/km] 70cal 428/481W 3) 1km - 4:22(4:22/km) 150/155bpm [656b/km] 73cal 432/515W 4) 1km - 4:18(4:18/km) 147/151bpm [633b/km] 71cal 406/428W 5) 1km - 4:32(4:32/km) 153/157bpm [694b/km] 76cal 416/446W 6) 1km - 4:46(4:46/km) 156/161bpm [742b/km] 81cal 420/452W 7) 1km - 4:21(4:21/km) 157/161bpm [682b/km] 74cal 403/434W 8) 1km - 4:26(4:26/km) 158/162bpm [701b/km] 76cal 418/450W 9) 1km - 4:33(4:33/km) 162/166bpm [737b/km] 80cal 424/472W 10) 1km - 4:11(4:11/km) 165/168bpm [691b/km] 76cal 429/493W 11) 0.08km - 16(3:14/km) 168/170bpm [544b/km] 5cal 522/582W 6th May 2024, 11:23am chunkywizard wrote: Good speed at the end. Reckon you can stay with me at Green Park and Marlow. 6th May 2024, 5:34pm Jonesy the Jog wrote: Not sure about Marlow, it may be a bit soon. I'm hoping to be fully recovered and ready to have a proper crack at Green Park. I'll be aiming to get under 43 mins. 6th May 2024, 6:49pm chunkywizard wrote: Same here. I think sub 43 is a good target Add a comment	6.7mi, 55:30 Run - General 1) 1km - 5:30(5:30/km) 121/131bpm [665b/km] 72cal 332/447W 2) 1km - 5:08(5:08/km) 123/134bpm [631b/km] 71cal 355/414W 3) 1km - 5:06(5:06/km) 132/140bpm [674b/km] 76cal 398/477W 4) 1km - 4:45(4:45/km) 134/136bpm [637b/km] 71cal 380/482W 5) 1km - 4:38(4:38/km) 135/139bpm [624b/km] 70cal 392/421W 6) 1km - 4:48(4:48/km) 137/139bpm [657b/km] 74cal 407/495W 7) 1km - 5:21(5:21/km) 134/145bpm [717b/km] 74cal 341/472W 8) 1km - 5:20(5:20/km) 143/147bpm [764b/km] 80cal 345/377W 9) 1km - 5:19(5:19/km) 138/143bpm [734b/km] 79cal 358/484W 10) 1km - 5:21(5:21/km) 141/145bpm [754b/km] 80cal 383/454W 11) 0.83km - 4:14(5:07/km) 145/149bpm [742b/km] 66cal 381/494W 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
-	-	-	3.2mi, 28:20 Run - General 1) 1km - 5:38(5:38/km) 118/126bpm [664b/km] 73cal 332/406W 2) 0.68km - 3:47(5:33/km) 126/132bpm [700b/km] 52cal 359/397W 3) 1km - 5:18(5:18/km) 117/132bpm [620b/km] 66cal 345/424W 4) 1km - 5:35(5:35/km) 116/127bpm [648b/km] 73cal 324/371W 5) 1km - 5:48(5:48/km) 113/127bpm [655b/km] 74cal 326/388W 6) 0.38km - 2:14(5:52/km) 118/121bpm [691b/km] 28cal 326/402W Add a comment	4.4mi, 37:34 Run - General 1) 1.16km - 6:17(5:25/km) 106/121bpm [574b/km] 76cal 314/363W 2) 0.47km - 2:00(4:14/km) 136/145bpm [575b/km] 32cal 432/506W 3) 0.1km - 1:04(10:58/km) 130/146bpm [1425b/km] 14cal 177/511W 4) 0.5km - 2:00(4:02/km) 138/163bpm [556b/km] 32cal 447/539W 5) 0.11km - 1:06(10:12/km) 135/161bpm [1378b/km] 15cal 126/439W 6) 0.51km - 2:00(3:57/km) 137/150bpm [542b/km] 31cal 449/519W 7) 0.09km - 1:02(11:08/km) 139/151bpm [1548b/km] 14cal 164/483W 8) 0.5km - 2:00(4:01/km) 140/152bpm [563b/km] 31cal 458/536W 9) 0.1km - 1:04(10:43/km) 137/151bpm [1469b/km] 15cal 139/503W 10) 0.51km - 2:00(3:57/km) 140/152bpm [554b/km] 31cal 449/511W 11) 0.11km - 1:11(10:41/km) 136/151bpm [1452b/km] 16cal 147/430W 12) 0.5km - 2:00(3:59/km) 143/157bpm [569b/km] 32cal 452/529W 13) 0.1km - 1:08(10:58/km) 142/158bpm [1558b/km] 16cal 145/458W 14) 0.5km - 2:00(3:58/km) 145/158bpm [575b/km] 32cal 466/534W 15) 0.1km - 1:18(12:53/km) 140/159bpm [1804b/km] 18cal 113/483W 16) 0.49km - 2:00(4:03/km) 143/157bpm [579b/km] 32cal 442/495W 17) 0.17km - 2:04(12:09/km) 125/158bpm [1520b/km] 22cal 112/454W 18) 0.28km - 1:00(3:32/km) 132/151bpm [467b/km] 18cal 497/645W 19) 0.09km - 1:01(11:42/km) 145/155bpm [1697b/km] 14cal 129/478W 20) 0.27km - 1:00(3:39/km) 140/152bpm [510b/km] 15cal 493/587W 21) 0.13km - 1:31(11:34/km) 135/156bpm [1561b/km] 19cal 122/487W 22) 0.2km - 48(4:03/km) 130/148bpm [527b/km] 13cal 459/548W Add a comment 7.2mi, 1:03:29 Run - General 1) 1km - 5:39(5:39/km) 109/123bpm [615b/km] 70cal 325/448W 2) 1km - 5:16(5:16/km) 118/125bpm [622b/km] 71cal 360/457W 3) 0.97km - 5:22(5:31/km) 120/127bpm [663b/km] 73cal 339/465W 4) 1km - 4:34(4:34/km) 133/144bpm [608b/km] 67cal 397/474W 5) 1km - 4:43(4:43/km) 143/146bpm [675b/km] 75cal 404/516W 6) 0.25km - 3:00(12:04/km) 103/148bpm [1243b/km] 22cal 125/433W 7) 1km - 4:34(4:34/km) 131/144bpm [598b/km] 69cal 396/475W 8) 1km - 4:58(4:58/km) 143/146bpm [709b/km] 78cal 383/492W 9) 0.24km - 3:00(12:35/km) 96/140bpm [1208b/km] 18cal 103/154W 10) 1km - 5:14(5:14/km) 123/145bpm [644b/km] 72cal 345/465W 11) 1km - 4:47(4:47/km) 146/148bpm [699b/km] 76cal 402/504W 12) 0.22km - 3:00(13:40/km) 110/147bpm [1503b/km] 22cal 105/337W 13) 1km - 4:43(4:43/km) 133/148bpm [627b/km] 70cal 394/476W 14) 0.96km - 4:38(4:48/km) 146/151bpm [702b/km] 75cal 394/501W 12th May 2024, 1:40pm chunkywizard wrote: What was the session? 12th May 2024, 3:04pm Jonesy the Jog wrote: I'm trying a double threshold day. This was supposed to be a controlled 4x2k but the path around bray lake was a bit more gnarly than I was hoping for and there are 2 gates that interrupted my 2k reps/recoveries. It's not as bad as it looks though. 12th May 2024, 6:51pm chunkywizard wrote: Double threshold - hardcore! Winnnersh triangle is the place to be for sessions :-) 12th May 2024, 8:59pm Jonesy the Jog wrote: I was going to go to Winnersh but tried a loop nearer my house. It was alright but suspect I'm the topic of much discussion in the neighbourhood watch whatsapp group. 12th May 2024, 9:58pm chunkywizard wrote: 😂 Add a comment	9.8mi, 1:22:51 Run - General 1) 1km - 5:24(5:24/km) 119/143bpm [642b/km] 72cal 339/422W 2) 1km - 5:00(5:00/km) 126/133bpm [631b/km] 72cal 412/452W 3) 1km - 5:03(5:03/km) 127/135bpm [642b/km] 72cal 402/493W 4) 1km - 4:54(4:54/km) 130/136bpm [637b/km] 72cal 391/492W 5) 1km - 4:55(4:55/km) 132/139bpm [648b/km] 72cal 381/434W 6) 1km - 4:52(4:52/km) 138/142bpm [673b/km] 74cal 381/498W 7) 1km - 5:34(5:34/km) 114/141bpm [634b/km] 68cal 354/441W 8) 1km - 5:31(5:31/km) 129/138bpm [712b/km] 78cal 372/442W 9) 1km - 5:06(5:06/km) 133/139bpm [679b/km] 75cal 369/409W 10) 1km - 5:15(5:15/km) 130/138bpm [683b/km] 72cal 367/406W 11) 1km - 5:19(5:19/km) 127/129bpm [676b/km] 70cal 340/363W 12) 1km - 5:16(5:16/km) 131/138bpm [689b/km] 73cal 377/406W 13) 1km - 5:21(5:21/km) 134/139bpm [716b/km] 75cal 346/429W 14) 1km - 5:25(5:25/km) 122/130bpm [661b/km] 69cal 332/409W 15) 1km - 5:25(5:25/km) 128/135bpm [693b/km] 74cal 348/412W 16) 0.79km - 4:31(5:41/km) 139/145bpm [790b/km] 65cal 377/427W Add a comment 4.1mi, 37:25 Run - General 1) 1km - 6:03(6:03/km) 103/117bpm [624b/km] 69cal 293/367W 2) 1km - 5:53(5:53/km) 108/115bpm [636b/km] 70cal 315/359W 3) 1km - 5:38(5:38/km) 114/124bpm [643b/km] 72cal 335/443W 4) 1km - 5:38(5:38/km) 122/131bpm [687b/km] 76cal 359/420W 5) 1km - 5:35(5:35/km) 122/128bpm [680b/km] 73cal 342/402W 6) 1km - 5:39(5:39/km) 125/132bpm [705b/km] 77cal 361/434W 7) 0.51km - 3:00(5:51/km) 111/130bpm [649b/km] 41cal 365/432W Add a comment	-

Jonesy the Jog

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