Sampson

M35 Greater London

Reindeer (47)

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Crystal Palace Fun Runners | VEGAN RUNNERS UK

Races
121
Miles
7461
Miles
4
Miles
284
Miles
648
WAVA
68.76%
Mile
6:27
5k
19:07
10k
39:45
10M
1:24:06
Half
1:43:44
Mara
3:32:25

About Me
Plant eating, punk listening, beer drinking runner. Show More...

Random Q&A	See your Q&A
What's your favourite thing about Fetcheveryone? Games! Badges! Motivation!

Recent Blogs
T-29: Jumper's knee	12th May
T-30: April wrapped	6th May
T-31: First ailment of the year	28th Apr
T-32: Left arm Lucozade DOMS	22nd Apr
T-33: The sub-40 10k	14th Apr

My parkrun
Crystal Palace parkrun

Recent Training
14th May	General	9.7mi	1:21:35
14th May	Yoga	0mi	13:53
13th May	General	2.6mi	25:37
12th May	General	4.2mi	39:10
11th May	parkrun	9.3mi	1:08:19

Planned Races
Hackney Half Marathon	19th May
Beckenham Team Relay	22nd May
Dulwich Midsummer Relays	19th Jun
F’Laps	6th Jul
Valencia Marathon	1st Dec

12 Month Benchmarks	Run	Bike
Mile	5:56	6:41
5k	18:58	27:07
5mi	31:44	0
10k	39:34	0
10mi	1:16:44	0
Half	1:42:37	0
20mi	2:53:27	0
Mara	3:58:18	0

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1243

Recent Threads
Rundle

Buddies (5)

Followers (9)

Badges Collected	See available badges
+ 341 others

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	2011	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1												6:27 59.66		6:27 6:27/mi	59.66
2.6mi	1												17:52 60.69		17:52 6:52/mi	60.69
5km	87					24:25 52.63	24:26 52.59	23:56 53.70		22:55 56.25	24:01 53.84	21:18 60.98	20:04 65.50	19:07 68.76	19:07 6:09/mi	68.76
10km	11	1:06:02 39.98	1:04:45 40.77	59:41 44.23			49:26 53.41	49:09 53.71				43:05 61.63	43:57 60.62	39:45 67.30	39:45 6:24/mi	67.30
10mi	3				1:24:06 52.02	1:29:08 49.08	1:27:33 49.97								1:24:06 8:25/mi	52.02
13.1mi	9				1:49:05 53.15			1:46:11 54.60	1:47:53 53.74		1:48:23 53.55	1:44:54 55.43	1:43:44 56.20	2:03:23 47.41	1:43:44 7:55/mi	56.20
26.2mi	7			4:47:00 42.35							5:23:35 37.61	3:32:25 57.39	3:59:38 51.01		3:32:25 8:06/mi	57.39
55km	1											7:13:38 39.07			7:13:38 12:41/mi	39.07
40mi	1												8:18:52 41.40		8:18:52 12:28/mi	41.40

Date	Planned Races			Distance
1 Dec	Valencia Marathon Confirmed			26.2mi
6 Jul	F’Laps			24hr
19 Jun	Dulwich Midsummer Relays			1mi
22 May	Beckenham Team Relay Confirmed			2.6mi
19 May	Hackney Half Marathon Confirmed			13.1mi
2024		Result	WAVA	Distance
11 May	Bromley parkrun	21:28	61.23	5km
4 May	Crystal Palace parkrun	32:06	40.95	5km
27 Apr	Dulwich parkrun	30:16	43.43	5km
20 Apr	Dulwich parkrun	21:45	60.43	5km
13 Apr	RunThrough Battersea Park 10k PB	39:45	67.30	10km
6 Apr	Crystal Palace parkrun	32:04	40.99	5km
30 Mar	Dulwich parkrun PB	19:07	68.76	5km
23 Mar	Dulwich parkrun	23:12	56.66	5km
9 Mar	Crystal Palace parkrun	31:30	41.73	5km
2 Mar	Crystal Palace parkrun	24:00	54.77	5km
25 Feb	Brighton Half Marathon SB	2:03:23	47.41	13.1mi
24 Feb	Dulwich parkrun	27:28	47.86	5km
17 Feb	Exeter Riverside parkrun	34:07	38.53	5km
10 Feb	Dulwich parkrun	19:35	67.12	5km
3 Feb	Brockwell parkrun, Herne Hill	34:13	38.42	5km
27 Jan	Crystal Palace parkrun	24:53	52.82	5km
20 Jan	Dulwich parkrun	32:36	40.32	5km
13 Jan	Hilly Fields parkrun	27:34	47.68	5km
6 Jan	Crystal Palace parkrun	25:07	52.33	5km
1 Jan	Peckham Rye parkrun	32:36	40.32	5km
2023		Result	WAVA	Distance
30 Dec	Warrington parkrun	32:26	40.53	5km
25 Dec	Dulwich parkrun SB	20:04	65.50	5km
23 Dec	Crystal Palace parkrun	25:19	51.92	5km
16 Dec	Beckenham Place parkrun	24:34	53.51	5km
2 Dec	Dulwich parkrun	20:15	64.91	5km
25 Nov	Crystal Palace parkrun	32:41	39.95	5km
11 Nov	Warrington Way PB	8:18:52	41.40	40mi
4 Nov	Crystal Palace parkrun	24:59	52.27	5km
28 Oct	Brockwell parkrun, Herne Hill	32:59	39.59	5km
22 Oct	RunThrough Battersea Park Marathon SB	3:59:38	51.01	26.2mi
21 Oct	Beckenham Place parkrun	32:03	40.74	5km
15 Oct	Bath Half PB	1:43:44	56.20	13.1mi
14 Oct	Bath Skyline parkrun	23:47	54.90	5km
7 Oct	The Doctor K Cup	26:53	48.57	5km
7 Oct	Burgess parkrun	27:25	47.63	5km
16 Sep	South Norwood parkrun	32:00	40.81	5km
10 Sep	Richmond RUNFEST Marathon	4:33:13	44.74	26.2mi
9 Sep	Dulwich parkrun	31:31	41.43	5km
2 Sep	Beckenham Place parkrun	32:42	39.93	5km
19 Aug	Hove Promenade parkrun	20:28	63.80	5km
12 Aug	Crystal Palace parkrun	26:53	48.57	5km
29 Jul	Crystal Palace parkrun	21:38	60.36	5km
15 Jul	Tøyen parkrun	33:02	39.53	5km
8 Jul	Crystal Palace parkrun	27:01	48.33	5km
21 Jun	Dulwich Midsummer Relays PB	6:27	59.66	1mi
10 Jun	Crystal Palace parkrun	26:28	49.34	5km
28 May	Edinburgh Marathon	4:06:17	49.63	26.2mi
17 May	Beckenham Team Relay PB	17:52	60.69	2.6mi
8 Apr	Crystal Palace parkrun	29:17	44.59	5km
25 Mar	Peckham Rye parkrun	31:35	41.34	5km
12 Mar	Brescia Art Marathon	4:14:35	48.01	26.2mi
25 Feb	Catford parkrun	24:29	53.33	5km
11 Feb	South Norwood parkrun	23:25	55.76	5km
5 Feb	Cancer Research London Winter Run 10K SB	43:57	60.62	10km
4 Feb	Crystal Palace parkrun	26:30	49.27	5km
28 Jan	Dulwich parkrun	32:14	40.51	5km
21 Jan	Beckenham Place parkrun	34:10	38.22	5km
1 Jan	Dulwich parkrun	22:45	57.40	5km
2022		Result	WAVA	Distance
10 Dec	RunThrough Battersea Park 10k	43:58	60.60	10km
20 Nov	Conwy Half Marathon SB	1:44:54	55.43	13.1mi
29 Oct	Crystal Palace parkrun SB	21:18	60.97	5km
15 Oct	Crystal Palace parkrun	22:22	58.07	5km
8 Oct	London Ultra 55 PB	7:13:38	39.07	55km
8 Oct	The Doctor K Cup	29:52	43.49	5km
11 Sep	Richmond RUNFEST Half Marathon Postponed due to Queen's death :-(		0.00	13.1mi
16 Jul	Dreiländergarten parkrun	35:09	36.95	5km
9 Jul	Tøyen parkrun	23:23	55.54	5km
25 Jun	Walmer and Deal Seafront parkrun	35:39	36.43	5km
18 Jun	Crystal Palace parkrun	21:58	59.12	5km
21 May	Anacostia parkrun	23:40	54.88	5km
23 Apr	Amsterdamse Bos parkrun	32:13	40.31	5km
16 Apr	Crystal Palace parkrun	21:40	59.94	5km
3 Apr	Manchester Marathon PB	3:32:25	57.39	26.2mi
27 Feb	The London 10k Winter Warmer Run SB	43:05	61.63	10km
13 Feb	Cancer Research London Winter Run 10K	43:39	60.83	10km
2021		Result	WAVA	Distance
21 Nov	Conwy Half Marathon SB	1:48:23	53.55	13.1mi
13 Nov	Crystal Palace parkrun	28:04	46.07	5km
2 Oct	The Doctor K Cup	27:03	47.81	5km
18 Sep	The Fox 42k SB	5:23:35	37.61	26.2mi
28 Aug	Crystal Palace parkrun SB	24:01	53.84	5km
24 Jul	Beckenham Place parkrun	24:49	52.11	5km
30 Apr	Hugletts Half Marathon	1:59:44	48.48	13.1mi
28 Mar	Fetch Virtual Weekend Half Marathon	2:02:54	47.23	13.1mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup SB	22:55	56.25	5km
14 Mar	Crystal Palace parkrun	25:15	51.05	5km
25 Jan	Crystal Palace parkrun	26:48	48.10	5km
2019		Result	WAVA	Distance
3 Mar	Warwick Half Marathon SB	1:47:53	53.74	13.1mi
2018		Result	WAVA	Distance
7 Oct	Petts Wood 10k SB	49:09	53.71	10km
4 Aug	Crystal Palace parkrun SB	23:56	53.70	5km
25 Mar	London Landmarks Half Marathon SB	1:46:11	54.60	13.1mi
2017		Result	WAVA	Distance
14 Oct	Crystal Palace parkrun	24:31	52.41	5km
23 Sep	Crystal Palace parkrun	25:02	51.33	5km
2 Sep	Crystal Palace parkrun SB	24:26	52.59	5km
1 Jul	Crystal Palace parkrun	25:24	50.59	5km
13 May	Crystal Palace parkrun	25:17	50.82	5km
6 May	Peckham 10k SB	49:26	53.41	10km
25 Mar	Crystal Palace parkrun	24:33	52.34	5km
25 Feb	Lee Valley VeloPark 10k	50:22	52.42	10km
22 Jan	Denbies 10 SB	1:27:33	49.97	10mi
14 Jan	Crystal Palace parkrun	25:04	51.26	5km
2016		Result	WAVA	Distance
26 Nov	Crystal Palace parkrun	25:02	51.33	5km
19 Nov	Crystal Palace parkrun	24:59	51.43	5km
15 Oct	Crystal Palace parkrun	25:27	50.49	5km
8 Oct	Crystal Palace parkrun	25:36	50.20	5km
17 Sep	Crystal Palace parkrun	26:23	48.70	5km
27 Aug	Crystal Palace parkrun	26:02	49.36	5km
23 Jul	Crystal Palace parkrun	26:00	49.42	5km
9 Jul	Crystal Palace parkrun	26:07	49.20	5km
2 Jul	Crystal Palace parkrun	26:04	49.30	5km
18 Jun	Crystal Palace parkrun	25:23	50.62	5km
21 May	Crystal Palace parkrun	25:13	50.96	5km
14 May	Crystal Palace parkrun	25:23	50.62	5km
30 Apr	Crystal Palace parkrun SB	24:25	52.63	5km
24 Apr	Angmering Bluebell Trail 10M SB	1:29:08	49.08	10mi
23 Apr	Crystal Palace parkrun	24:35	52.27	5km
16 Apr	Peckham Rye parkrun	25:10	51.06	5km
2015		Result	WAVA	Distance
6 Dec	Mince Pie Ten Mile, Peacehaven, East Sussex PB	1:24:06	52.02	10mi
22 Mar	Wilmslow Half Marathon SB	1:49:05	53.15	13.1mi
2014		Result	WAVA	Distance
31 Aug	Run Through Hyde Park 5 & 10 km SB	59:41	44.23	10km
6 Apr	Brighton Marathon SB	4:47:00	42.35	26.2mi
2013		Result	WAVA	Distance
15 Sep	Firle 10k SB	1:04:45	40.77	10km
2011		Result	WAVA	Distance
15 May	Great Manchester Run SB	1:06:02	39.98	10km

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	152	152	125	144	62	0	0	0	0	0	0	0	634
2023	0	0	0	2	10	0	37	0	4	0	0	0	53
2023	0	0	0	0	0.2	0	0	0	0.1	0	0	0	0.3
2023	77	71	71	71	93	94	77	128	78	130	89	126	1105
2023	0	0	0	0	24	0	19	0	0	0	0	0	42
2022	9	10	0	22	0	0	3	6	0	0	0	0	49
2022	0	0	0	0	0	0	2.7	0	0	0	0	0	2.7
2022	146	195	188	117	70	83	59	66	71	97	87	68	1247
2022	0	0	0	0	33	0	23	0	0	0	0	0	55
2021	11	8	5	22	23	7	15	17	0	4	3	4	118
2021	0	0	0	0	0	0	0	0	0	0.9	0	0	0.9
2021	131	96	134	104	89	97	97	95	95	128	114	100	1280
2020	0	0	12	59	43	32	25	45	2	16	40	35	309
2020	12	25	39	50	80	103	114	104	118	90	98	100	931
2020	0	0	0	0	0	6	0	0	0	0	0	0	6
2019	0	0	0	0	6	0	0	0	0	0	0	0	6
2019	31	34	40	34	34	27	7	20	33	34	19	13	325
2018	0	0	0	3	0	0	2	9	0	0	0	0	13
2018	43	27	34	22	54	42	51	51	34	27	14	17	417
2018	0	0	0	0	12	0	0	0	0	0	0	0	12
2017	9	2	8	16	8	9	12	5	22	5	3	0	98
2017	63	53	43	32	26	9	22	21	22	39	62	33	425
2016	17	24	16	41	10	12	26	29	58	40	47	34	353
2015	22	31	36	16	0	11	27	28	17	12	29	26	257
2014	51	76	70	9	5	10	29	0	24	20	18	4	316
2013	0	0	0	0	0	29	31	24	32	9	20	23	169
2012	7	10	7	0	20	7	26	13	39	13	26	0	168

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
2.8mi, 23:50 Run - General 1) 1km - 5:33(5:33/km) 142/152bpm [788b/km] 66cal 317/463W 2) 1km - 6:09(6:09/km) 153/161bpm [942b/km] 78cal 308/384W 3) 1km - 5:03(5:03/km) 159/166bpm [802b/km] 68cal 321/384W 4) 1km - 4:34(4:34/km) 154/161bpm [704b/km] 58cal 287/334W 5) 0.51km - 2:31(4:56/km) 160/169bpm [788b/km] 34cal 319/395W Add a comment	5.4mi, 57:54 Run - General Rosie's pyramid intervals 1) 1km - 6:47(6:47/km) 126/138bpm [855b/km] 65cal 250/489W 2) 1km - 6:43(6:43/km) 134/143bpm [900b/km] 68cal 233/255W 3) 0.44km - 3:38(8:21/km) 128/148bpm [1069b/km] 30cal 175/373W 4) 0.48km - 3:07(6:25/km) 138/151bpm [886b/km] 32cal 217/323W 5) 0.72km - 4:47(6:38/km) 132/142bpm [875b/km] 44cal 219/330W 6) 0.93km - 6:04(6:33/km) 136/147bpm [891b/km] 61cal 237/327W 7) 1km - 5:43(5:43/km) 139/150bpm [795b/km] 62cal 271/327W 8) 0.1km - 1:26(14:32/km) 119/138bpm [1730b/km] 7cal 65/278W 9) 0.88km - 5:32(6:15/km) 139/151bpm [869b/km] 58cal 260/327W 10) 0.68km - 4:20(6:22/km) 134/143bpm [854b/km] 42cal 233/312W 11) 0.48km - 3:09(6:32/km) 138/150bpm [902b/km] 31cal 227/329W 12) 0.99km - 6:37(6:42/km) 132/152bpm [884b/km] 65cal 238/348W Add a comment	2.8mi, 22:41 Run - General 1) 1km - 5:09(5:09/km) 135/170bpm [696b/km] 60cal 343/526W 2) 1km - 5:24(5:24/km) 151/162bpm [816b/km] 68cal 294/403W 3) 0.09km - 26(4:53/km) 155/157bpm [757b/km] 6cal 305/337W 4) 0.25km - 1:00(3:56/km) 156/171bpm [613b/km] 14cal 424/461W 5) 0.14km - 1:00(7:19/km) 167/172bpm [1222b/km] 13cal 344/443W 6) 0.26km - 1:00(3:54/km) 167/174bpm [652b/km] 14cal 357/462W 7) 0.16km - 1:00(6:24/km) 160/174bpm [1023b/km] 13cal 285/337W 8) 0.25km - 1:00(3:59/km) 155/166bpm [617b/km] 13cal 349/453W 9) 0.16km - 59(6:21/km) 163/166bpm [1035b/km] 13cal 304/462W 10) 0.23km - 1:00(4:26/km) 163/170bpm [722b/km] 14cal 410/501W 11) 0.2km - 1:30(7:18/km) 161/178bpm [1177b/km] 17cal 242/436W 12) 0.27km - 1:00(3:43/km) 158/172bpm [589b/km] 14cal 359/403W 13) 0.16km - 1:01(6:11/km) 158/172bpm [977b/km] 12cal 227/355W 14) 0.26km - 1:00(3:50/km) 154/166bpm [589b/km] 13cal 360/499W 15) 0.04km - 12(5:17/km) 166/168bpm [877b/km] 3cal 292/371W Add a comment	6.7mi, 54:32 Run - parkrun Tempo Parkrun sandwich Dulwich Park becoming my second home... 🎧 NOFX - Half Album 1) 1km - 5:51(5:51/km) 143/164bpm [835b/km] 68cal 310/394W 2) 1km - 6:37(6:37/km) 149/162bpm [986b/km] 74cal 279/354W 3) 1km - 5:20(5:20/km) 146/154bpm [779b/km] 63cal 277/309W 4) 1km - 5:29(5:29/km) 152/161bpm [834b/km] 67cal 292/327W 5) 0.18km - 1:25(7:57/km) 140/158bpm [1113b/km] 13cal 196/343W 6) 1km - 4:10(4:10/km) 171/179bpm [714b/km] 61cal 397/494W 7) 1km - 4:12(4:12/km) 177/184bpm [744b/km] 62cal 358/404W 8) 1km - 4:11(4:11/km) 179/185bpm [747b/km] 62cal 385/502W 9) 1km - 4:12(4:12/km) 183/189bpm [768b/km] 63cal 381/487W 10) 1km - 4:13(4:13/km) 180/189bpm [759b/km] 63cal 368/431W 11) 0.03km - 9(4:25/km) 184/185bpm [812b/km] 2cal 408/418W 12) 0.68km - 3:32(5:10/km) 159/184bpm [822b/km] 46cal 327/441W 13) 0.94km - 5:11(5:32/km) 153/163bpm [847b/km] 59cal 272/392W Add a comment	-	9.2mi, 1:25:59 Run - General First club run in a while. A joy to be back! 1) 1km - 5:40(5:40/km) 137/149bpm [777b/km] 66cal 309/471W 2) 1km - 5:56(5:56/km) 143/156bpm [849b/km] 69cal 307/436W 3) 1km - 6:30(6:30/km) 148/160bpm [963b/km] 75cal 296/416W 4) 1km - 5:47(5:47/km) 141/152bpm [816b/km] 64cal 279/347W 5) 1km - 5:28(5:28/km) 145/154bpm [794b/km] 62cal 276/323W 6) 1km - 5:46(5:46/km) 151/162bpm [871b/km] 68cal 311/419W 7) 1km - 6:02(6:02/km) 139/148bpm [838b/km] 65cal 257/327W 8) 1km - 5:39(5:39/km) 146/152bpm [826b/km] 63cal 283/350W 9) 1km - 5:34(5:34/km) 145/153bpm [806b/km] 64cal 284/306W 10) 1km - 5:48(5:48/km) 153/159bpm [888b/km] 70cal 309/342W 11) 1km - 5:46(5:46/km) 154/161bpm [889b/km] 69cal 303/356W 12) 1km - 7:08(7:08/km) 155/175bpm [1105b/km] 81cal 265/440W 13) 1km - 5:29(5:29/km) 153/159bpm [840b/km] 68cal 303/362W 14) 1km - 5:11(5:11/km) 152/161bpm [789b/km] 64cal 287/427W 15) 0.77km - 4:13(5:27/km) 156/171bpm [850b/km] 50cal 263/481W Add a comment	7.6mi, 1:02:55 Run - Intervals 3x3k threshold. This was horrible and I hated it! (in hindsight probably because I had a cold brewing) 1) 1km - 5:46(5:46/km) 131/148bpm [756b/km] 63cal 355/541W 2) 0.95km - 5:47(6:07/km) 147/159bpm [899b/km] 66cal 308/400W 3) 1km - 4:08(4:08/km) 164/172bpm [678b/km] 57cal 351/428W 4) 1km - 4:23(4:23/km) 173/182bpm [759b/km] 63cal 360/423W 5) 1km - 4:26(4:26/km) 176/182bpm [780b/km] 64cal 344/376W 6) 0.11km - 1:30(13:39/km) 148/174bpm [2019b/km] 13cal 67/329W 7) 1km - 4:33(4:33/km) 169/178bpm [769b/km] 64cal 355/460W 8) 1km - 4:37(4:37/km) 171/178bpm [789b/km] 66cal 337/374W 9) 1km - 4:45(4:45/km) 174/179bpm [826b/km] 68cal 333/430W 10) 0.11km - 1:30(13:12/km) 147/168bpm [1941b/km] 11cal 70/281W 11) 1km - 4:45(4:45/km) 167/175bpm [793b/km] 66cal 344/435W 12) 1km - 4:57(4:57/km) 175/183bpm [866b/km] 71cal 347/410W 13) 1km - 5:42(5:42/km) 175/182bpm [997b/km] 78cal 298/419W 14) 0.13km - 1:30(11:58/km) 144/168bpm [1722b/km] 9cal 63/235W 15) 0.13km - 30(3:44/km) 143/158bpm [535b/km] 6cal 399/530W 16) 0.08km - 30(6:18/km) 163/165bpm [1028b/km] 7cal 228/441W 17) 0.13km - 30(3:44/km) 166/174bpm [619b/km] 7cal 401/536W 18) 0.06km - 30(8:38/km) 173/175bpm [1495b/km] 6cal 208/420W 19) 0.12km - 30(4:16/km) 173/177bpm [738b/km] 7cal 489/658W 20) 0.07km - 30(6:54/km) 177/179bpm [1220b/km] 7cal 271/554W 21) 0.13km - 30(3:53/km) 172/174bpm [667b/km] 7cal 342/447W 22) 0.07km - 30(7:21/km) 173/176bpm [1270b/km] 7cal 323/364W 23) 0.09km - 36(6:29/km) 166/172bpm [1076b/km] 7cal 212/314W 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
6.5mi, 1:00:24 Run - Commute Gentle run to work 1) 1km - 5:40(5:40/km) 147/164bpm [834b/km] 70cal 339/456W 2) 1km - 7:07(7:07/km) 145/160bpm [1032b/km] 77cal 249/388W 3) 1km - 5:38(5:38/km) 146/155bpm [823b/km] 66cal 294/362W 4) 1km - 5:48(5:48/km) 141/152bpm [818b/km] 63cal 263/307W 5) 1km - 5:20(5:20/km) 154/165bpm [821b/km] 67cal 299/352W 6) 1km - 5:14(5:14/km) 162/166bpm [848b/km] 70cal 308/349W 7) 1km - 5:50(5:50/km) 154/165bpm [898b/km] 68cal 284/327W 8) 1km - 6:08(6:08/km) 150/160bpm [920b/km] 68cal 278/358W 9) 1km - 5:24(5:24/km) 163/169bpm [880b/km] 70cal 317/366W 10) 1km - 6:00(6:00/km) 154/161bpm [925b/km] 68cal 278/335W 11) 0.41km - 2:15(5:26/km) 155/156bpm [841b/km] 25cal 302/356W Add a comment	-	4mi, 36:31 Run - General Easy post-cold run in the sunshine 1) 1km - 5:36(5:36/km) 143/165bpm [800b/km] 69cal 351/450W 2) 1km - 6:22(6:22/km) 147/177bpm [937b/km] 75cal 260/346W 3) 1km - 5:48(5:48/km) 144/151bpm [834b/km] 66cal 270/324W 4) 1km - 5:30(5:30/km) 148/157bpm [814b/km] 65cal 292/344W 5) 1km - 5:28(5:28/km) 151/160bpm [826b/km] 67cal 285/324W 6) 1km - 5:34(5:34/km) 152/162bpm [846b/km] 68cal 299/376W 7) 0.39km - 2:13(5:38/km) 153/162bpm [861b/km] 27cal 291/342W Add a comment	3.2mi, 29:57 Run - parkrun Easy post-cold Parkrun 1) 1km - 6:01(6:01/km) 139/147bpm [836b/km] 69cal 277/331W 2) 1km - 6:04(6:04/km) 143/153bpm [867b/km] 71cal 268/301W 3) 1km - 5:48(5:48/km) 146/154bpm [846b/km] 68cal 266/310W 4) 1km - 6:07(6:07/km) 147/155bpm [900b/km] 72cal 280/314W 5) 1km - 5:34(5:34/km) 151/163bpm [840b/km] 69cal 276/336W 6) 0.07km - 24(5:43/km) 160/163bpm [913b/km] 5cal 306/314W Add a comment	11.7mi, 2:09:37 Run - General Nice easy long run with Rosie, topped off with a sausage roll. 1) 1km - 6:38(6:38/km) 114/121bpm [757b/km] 62cal 269/398W 2) 1km - 6:59(6:59/km) 119/126bpm [831b/km] 65cal 222/295W 3) 1km - 6:46(6:46/km) 125/132bpm [845b/km] 66cal 242/292W 4) 1km - 6:32(6:32/km) 124/131bpm [809b/km] 62cal 236/293W 5) 1km - 7:19(7:19/km) 125/134bpm [915b/km] 67cal 203/298W 6) 1km - 6:51(6:51/km) 123/136bpm [842b/km] 63cal 240/327W 7) 1km - 6:53(6:53/km) 126/136bpm [867b/km] 66cal 240/293W 8) 1km - 6:58(6:58/km) 129/136bpm [899b/km] 66cal 244/292W 9) 1km - 6:45(6:45/km) 123/132bpm [830b/km] 62cal 244/277W 10) 1km - 6:47(6:47/km) 128/136bpm [868b/km] 65cal 251/305W 11) 1km - 7:11(7:11/km) 126/134bpm [904b/km] 67cal 245/290W 12) 1km - 7:03(7:03/km) 127/136bpm [895b/km] 64cal 234/291W 13) 1km - 6:54(6:54/km) 124/128bpm [855b/km] 63cal 241/269W 14) 1km - 6:46(6:46/km) 149/163bpm [1007b/km] 70cal 250/305W 15) 1km - 6:54(6:54/km) 151/168bpm [1041b/km] 72cal 250/293W 16) 1km - 7:23(7:23/km) 135/148bpm [997b/km] 69cal 243/281W 17) 1km - 6:43(6:43/km) 136/150bpm [914b/km] 69cal 235/290W 18) 1km - 6:59(6:59/km) 138/152bpm [964b/km] 67cal 237/268W 19) 0.8km - 5:19(6:37/km) 141/151bpm [932b/km] 55cal 245/286W 28th Apr 2024, 12:39pm Velociraptor wrote: Super well controlled run :) Add a comment	4.1mi, 36:52 Run - General 1) 1km - 5:44(5:44/km) 131/160bpm [751b/km] 64cal 336/480W 2) 1km - 5:58(5:58/km) 154/163bpm [918b/km] 75cal 310/396W 3) 1km - 5:20(5:20/km) 156/165bpm [833b/km] 69cal 306/420W 4) 1km - 5:26(5:26/km) 156/168bpm [848b/km] 70cal 277/391W 5) 1km - 5:37(5:37/km) 159/171bpm [892b/km] 72cal 305/386W 6) 1km - 5:54(5:54/km) 155/167bpm [914b/km] 73cal 260/414W 7) 0.19km - 1:01(5:23/km) 160/168bpm [860b/km] 14cal 354/464W 8) 0.33km - 1:52(5:44/km) 164/167bpm [939b/km] 24cal 313/438W Add a comment 0mi, 14:11 Cross - Yoga Add a comment	5.3mi, 46:35 Run - Intervals Threshold 6x1k+sprints Not pushing my luck. The cold lingers. 1) 1km - 6:22(6:22/km) 121/148bpm [771b/km] 64cal 261/466W 2) 0.12km - 40(5:29/km) 132/143bpm [725b/km] 7cal 313/331W 3) 1km - 4:27(4:27/km) 135/158bpm [601b/km] 52cal 360/433W 4) 0.07km - 1:00(13:29/km) 116/130bpm [1564b/km] 6cal 88/425W 5) 1km - 4:23(4:23/km) 151/183bpm [661b/km] 57cal 372/512W 6) 0.08km - 1:00(12:39/km) 171/186bpm [2165b/km] 12cal 63/329W 7) 1km - 4:44(4:44/km) 175/186bpm [829b/km] 67cal 351/522W 8) 0.08km - 1:00(12:28/km) 168/182bpm [2093b/km] 12cal 112/321W 9) 1km - 4:52(4:52/km) 172/182bpm [838b/km] 68cal 340/536W 10) 0.08km - 1:00(12:02/km) 172/180bpm [2071b/km] 12cal 86/296W 11) 1km - 4:51(4:51/km) 174/183bpm [845b/km] 68cal 327/469W 12) 0.08km - 1:00(12:55/km) 166/180bpm [2143b/km] 13cal 85/386W 13) 1km - 4:44(4:44/km) 175/184bpm [829b/km] 67cal 336/605W 14) 0.05km - 28(10:27/km) 177/179bpm [1851b/km] 6cal 62/291W 15) 0km - 0(7:17/km) 177/177bpm [1289b/km] 86/86W 16) 0km - 1(11:09/km) 176/176bpm [1963b/km] 88/88W 17) 0km - 1(23:24/km) 176/176bpm [4118b/km] 88/88W 18) 0km - 1(34:27/km) 176/176bpm [6064b/km] 81/81W 19) 0km - 1(26:59/km) 176/176bpm [4748b/km] 73/73W 20) 0.01km - 9(19:57/km) 171/175bpm [3412b/km] 2cal 31/72W 21) 0km - 1(18:23/km) 166/166bpm [3053b/km] 62/62W 22) 0.08km - 1:00(12:07/km) 152/164bpm [1841b/km] 10cal 104/247W 23) 0.08km - 28(5:44/km) 154/159bpm [883b/km] 5cal 254/321W 24) 0.13km - 30(3:50/km) 165/176bpm [632b/km] 7cal 596/848W 25) 0.08km - 30(6:33/km) 177/181bpm [1161b/km] 7cal 294/505W 26) 0.12km - 30(4:15/km) 175/177bpm [743b/km] 7cal 495/624W 27) 0.04km - 30(14:12/km) 186/189bpm [2642b/km] 8cal 130/491W 28) 0.13km - 30(3:52/km) 185/187bpm [716b/km] 8cal 417/556W 29) 0.07km - 30(6:51/km) 186/188bpm [1274b/km] 7cal 331/525W 30) 0.13km - 30(3:56/km) 185/190bpm [728b/km] 8cal 509/702W 31) 0.06km - 30(7:46/km) 189/190bpm [1469b/km] 7cal 356/587W 32) 0.05km - 19(6:30/km) 186/190bpm [1210b/km] 5cal 260/305W Add a comment 0mi, 15:21 Cross - Yoga 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
-	3.8mi, 38:26 Run - Hill Work Hill sprints 1) 1km - 6:25(6:25/km) 141/154bpm [905b/km] 72cal 303/382W 2) 1km - 5:53(5:53/km) 141/152bpm [829b/km] 64cal 256/310W 3) 1km - 5:56(5:56/km) 145/173bpm [861b/km] 69cal 264/729W 4) 1km - 7:32(7:32/km) 151/174bpm [1138b/km] 88cal 208/696W 5) 1km - 6:00(6:00/km) 152/171bpm [913b/km] 72cal 269/740W 6) 1km - 6:14(6:14/km) 153/166bpm [953b/km] 72cal 258/387W 7) 0.08km - 25(5:27/km) 146/147bpm [796b/km] 4cal 268/300W Add a comment	-	7.4mi, 58:16 Run - General Longer run with faster finish. Parkrun add-on Beautiful weather! A joy to be out in it! 🎧 Frank Turner - Undefeated 1) 1km - 4:47(4:47/km) 158/169bpm [755b/km] 63cal 329/485W 2) 1km - 5:01(5:01/km) 168/177bpm [844b/km] 71cal 311/395W 3) 1km - 5:03(5:03/km) 167/175bpm [845b/km] 70cal 320/465W 4) 1km - 5:01(5:01/km) 170/180bpm [852b/km] 70cal 339/498W 5) 1km - 4:55(4:55/km) 174/181bpm [855b/km] 70cal 330/439W 6) 1km - 5:06(5:06/km) 171/179bpm [873b/km] 70cal 321/506W 7) 1km - 4:51(4:51/km) 170/179bpm [824b/km] 67cal 329/460W 8) 1km - 4:44(4:44/km) 177/184bpm [838b/km] 69cal 359/540W 9) 1km - 4:10(4:10/km) 180/186bpm [750b/km] 62cal 356/509W 10) 1km - 4:36(4:36/km) 181/189bpm [833b/km] 68cal 370/542W 11) 1km - 4:37(4:37/km) 188/194bpm [869b/km] 71cal 370/597W 12) 0.83km - 5:24(6:29/km) 171/192bpm [1108b/km] 68cal 284/575W Add a comment 3.2mi, 32:04 Run - General Parkrun pacing 32' 1) 1km - 6:30(6:30/km) 146/157bpm [948b/km] 75cal 290/358W 2) 1km - 6:00(6:00/km) 147/154bpm [881b/km] 70cal 270/325W 3) 1km - 6:18(6:18/km) 141/157bpm [889b/km] 68cal 254/319W 4) 1km - 6:48(6:48/km) 156/159bpm [1060b/km] 78cal 272/358W 5) 1km - 5:59(5:59/km) 151/157bpm [903b/km] 68cal 247/284W 6) 0.09km - 30(5:33/km) 155/158bpm [861b/km] 6cal 263/278W Add a comment 0.6mi, 6:12 Run - General Jog to Parkrun 1) 0.95km - 6:12(6:31/km) 136/147bpm [886b/km] 66cal 265/357W Add a comment	2.4mi, 25:24 Run - General Very easy 1) 1km - 6:20(6:20/km) 134/147bpm [850b/km] 68cal 298/546W 2) 1km - 6:51(6:51/km) 136/146bpm [932b/km] 70cal 247/361W 3) 1km - 6:35(6:35/km) 131/144bpm [863b/km] 62cal 241/366W 4) 0.91km - 5:38(6:12/km) 136/148bpm [844b/km] 59cal 258/351W Add a comment	3.5mi, 30:23 Run - General 1) 1km - 5:37(5:37/km) 132/151bpm [741b/km] 64cal 332/451W 2) 1km - 5:43(5:43/km) 148/158bpm [846b/km] 70cal 300/435W 3) 1km - 5:18(5:18/km) 145/151bpm [768b/km] 63cal 295/352W 4) 1km - 5:10(5:10/km) 149/160bpm [770b/km] 65cal 297/425W 5) 1km - 5:24(5:24/km) 151/160bpm [815b/km] 69cal 311/398W 6) 0.57km - 3:11(5:37/km) 154/156bpm [864b/km] 40cal 307/421W Add a comment	6.3mi, 1:00:03 Run - General Speed ladder 1) 1km - 5:30(5:30/km) 145/174bpm [798b/km] 67cal 337/530W 2) 1km - 6:02(6:02/km) 150/160bpm [905b/km] 72cal 290/374W 3) 0.81km - 4:17(5:19/km) 148/152bpm [786b/km] 51cal 274/330W 4) 1km - 4:05(4:05/km) 176/184bpm [718b/km] 61cal 358/569W 5) 1km - 4:05(4:05/km) 187/190bpm [763b/km] 64cal 393/449W 6) 0.18km - 3:00(16:53/km) 147/189bpm [2481b/km] 26cal 24/401W 7) 1km - 3:55(3:55/km) 177/193bpm [692b/km] 61cal 405/658W 8) 0.12km - 3:00(25:40/km) 151/188bpm [3875b/km] 27cal 10/305W 9) 1km - 3:55(3:55/km) 183/193bpm [716b/km] 60cal 437/861W 10) 0.12km - 3:00(24:36/km) 154/191bpm [3788b/km] 26cal 5/284W 11) 0.5km - 1:52(3:44/km) 175/190bpm [654b/km] 26cal 440/867W 12) 0.16km - 3:00(18:28/km) 153/194bpm [2824b/km] 25cal 21/372W 13) 0.5km - 1:52(3:44/km) 176/195bpm [656b/km] 29cal 539/804W 14) 1km - 7:58(7:58/km) 151/196bpm [1203b/km] 80cal 208/599W 15) 0.7km - 4:33(6:31/km) 154/162bpm [1005b/km] 49cal 269/400W Add a comment 0mi, 10:37 Cross - Yoga 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
2.3mi, 23:02 Run - General 1) 1km - 6:29(6:29/km) 135/149bpm [875b/km] 70cal 285/420W 2) 1km - 6:39(6:39/km) 133/147bpm [884b/km] 65cal 242/326W 3) 1km - 6:02(6:02/km) 135/147bpm [815b/km] 64cal 257/318W 4) 0.64km - 3:50(6:00/km) 146/155bpm [877b/km] 45cal 280/340W 5) 0km - 2(10:42/km) 143/143bpm [1531b/km] 205/206W Add a comment	6.5mi, 58:33 Run - Commute 1) 1km - 5:55(5:55/km) 150/163bpm [887b/km] 72cal 309/475W 2) 1km - 7:30(7:30/km) 150/163bpm [1124b/km] 86cal 215/346W 3) 1km - 5:21(5:21/km) 155/164bpm [830b/km] 67cal 293/395W 4) 1km - 5:19(5:19/km) 152/160bpm [808b/km] 65cal 271/317W 5) 1km - 5:46(5:46/km) 158/174bpm [911b/km] 74cal 264/435W 6) 1km - 5:07(5:07/km) 161/176bpm [825b/km] 67cal 301/438W 7) 1km - 5:13(5:13/km) 161/179bpm [839b/km] 66cal 299/490W 8) 1km - 5:20(5:20/km) 165/180bpm [881b/km] 70cal 314/536W 9) 1km - 5:29(5:29/km) 165/180bpm [904b/km] 71cal 287/477W 10) 0.92km - 5:00(5:25/km) 164/177bpm [889b/km] 63cal 304/495W 11) 0.49km - 2:33(5:10/km) 163/176bpm [842b/km] 33cal 301/507W Add a comment	0mi, 13:00 Cross - Yoga Add a comment	9.3mi, 1:08:19 Run - parkrun Bromley Parkrun Vegan Runners meet With ~10k at Hackney target effort + speedy finish Lumpier and longer than expected on the way there! 🎧 Hot Water Music - Vows 1) 1km - 5:07(5:07/km) 144/153bpm [737b/km] 62cal 300/396W 2) 1km - 5:44(5:44/km) 151/159bpm [866b/km] 72cal 245/319W 3) 1km - 5:11(5:11/km) 154/163bpm [799b/km] 67cal 313/448W 4) 1km - 4:22(4:22/km) 178/184bpm [778b/km] 65cal 393/507W 5) 1km - 4:23(4:23/km) 177/183bpm [776b/km] 64cal 362/437W 6) 1km - 4:27(4:27/km) 179/184bpm [797b/km] 66cal 379/521W 7) 1km - 4:22(4:22/km) 184/190bpm [804b/km] 67cal 386/513W 8) 1km - 4:30(4:30/km) 184/190bpm [828b/km] 69cal 374/530W 9) 1km - 4:22(4:22/km) 181/189bpm [790b/km] 65cal 341/429W 10) 1km - 5:20(5:21/km) 168/185bpm [898b/km] 68cal 309/497W 11) 1km - 4:10(4:10/km) 174/184bpm [726b/km] 63cal 449/669W 12) 1km - 4:15(4:15/km) 184/190bpm [783b/km] 65cal 374/526W 13) 1km - 4:16(4:16/km) 185/191bpm [790b/km] 65cal 368/533W 14) 1km - 4:10(4:10/km) 185/189bpm [772b/km] 64cal 382/566W 15) 0.91km - 3:37(3:59/km) 187/195bpm [744b/km] 57cal 410/525W 11th May 2024, 2:49pm Velociraptor wrote: Well done :) Add a comment	4.2mi, 39:10 Run - General 1) 1km - 5:17(5:17/km) 136/150bpm [718b/km] 61cal 302/440W 2) 1km - 5:11(5:11/km) 149/155bpm [772b/km] 64cal 283/379W 3) 1km - 5:58(5:58/km) 143/152bpm [854b/km] 71cal 278/480W 4) 1km - 5:23(5:23/km) 150/156bpm [807b/km] 69cal 337/580W 5) 1km - 5:13(5:13/km) 154/171bpm [803b/km] 66cal 347/563W 6) 1km - 7:41(7:41/km) 146/172bpm [1122b/km] 83cal 208/508W 7) 0.69km - 4:27(6:29/km) 140/147bpm [908b/km] 45cal 248/455W Add a comment	2.6mi, 25:37 Run - General 1) 1km - 5:46(5:46/km) 129/141bpm [743b/km] 63cal 328/484W 2) 1km - 6:38(6:38/km) 138/149bpm [915b/km] 74cal 291/364W 3) 1km - 6:18(6:18/km) 136/145bpm [856b/km] 66cal 262/432W 4) 0.79km - 4:19(5:28/km) 131/137bpm [717b/km] 44cal 272/326W 5) 0.47km - 2:37(5:37/km) 133/140bpm [747b/km] 28cal 263/361W Add a comment	9.7mi, 1:21:35 Run - General 1) 1km - 5:46(5:46/km) 135/151bpm [779b/km] 64cal 310/509W 2) 1km - 5:50(5:50/km) 149/160bpm [869b/km] 69cal 286/397W 3) 0.75km - 3:55(5:12/km) 141/149bpm [734b/km] 45cal 272/317W 4) 1km - 4:10(4:10/km) 171/179bpm [711b/km] 60cal 366/524W 5) 0.08km - 1:00(12:54/km) 164/178bpm [2116b/km] 13cal 69/504W 6) 1km - 4:08(4:08/km) 175/185bpm [724b/km] 60cal 381/487W 7) 0.07km - 1:00(13:29/km) 167/186bpm [2251b/km] 12cal 83/372W 8) 1km - 4:10(4:10/km) 176/188bpm [734b/km] 61cal 400/518W 9) 0.07km - 1:00(14:33/km) 177/189bpm [2575b/km] 13cal 79/420W 10) 1km - 4:09(4:09/km) 177/186bpm [735b/km] 60cal 361/565W 11) 0.08km - 1:00(12:17/km) 169/178bpm [2075b/km] 12cal 67/383W 12) 1km - 4:15(4:15/km) 182/191bpm [773b/km] 64cal 408/585W 13) 0.08km - 1:00(13:12/km) 169/184bpm [2232b/km] 13cal 67/315W 14) 1km - 4:19(4:19/km) 177/185bpm [763b/km] 62cal 388/628W 15) 0.07km - 1:00(13:32/km) 172/185bpm [2329b/km] 12cal 61/411W 16) 1km - 4:14(4:14/km) 180/188bpm [763b/km] 62cal 376/522W 17) 0.08km - 1:00(13:03/km) 171/187bpm [2231b/km] 12cal 72/373W 18) 1km - 4:28(4:28/km) 179/188bpm [801b/km] 67cal 404/641W 19) 0.07km - 1:00(14:09/km) 175/186bpm [2476b/km] 13cal 42/328W 20) 1km - 4:09(4:09/km) 182/190bpm [755b/km] 62cal 402/646W 21) 0.06km - 1:00(17:03/km) 174/186bpm [2967b/km] 13cal 59/386W 22) 1km - 4:38(4:38/km) 180/192bpm [834b/km] 68cal 395/510W 23) 0.08km - 1:00(13:14/km) 180/190bpm [2381b/km] 14cal 77/464W 24) 0.12km - 1:00(8:18/km) 155/164bpm [1287b/km] 8cal 234/538W 25) 0.12km - 30(4:18/km) 172/181bpm [739b/km] 7cal 641/776W 26) 0.06km - 30(7:56/km) 182/184bpm [1443b/km] 7cal 302/655W 27) 0.1km - 30(4:57/km) 183/188bpm [906b/km] 7cal 512/705W 28) 0.03km - 30(14:49/km) 185/187bpm [2742b/km] 7cal 250/638W 29) 0.11km - 30(4:36/km) 183/185bpm [841b/km] 7cal 530/712W 30) 0.02km - 30(20:41/km) 186/189bpm [3846b/km] 8cal 170/549W 31) 0.12km - 30(4:00/km) 181/186bpm [725b/km] 7cal 487/820W 32) 0.08km - 30(6:16/km) 184/187bpm [1152b/km] 7cal 254/447W 33) 1km - 6:07(6:07/km) 154/178bpm [942b/km] 64cal 269/391W 34) 0.33km - 2:16(6:47/km) 151/162bpm [1025b/km] 24cal 273/346W Add a comment 0mi, 13:53 Cross - Yoga Add a comment

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