STATUS Training for Manchester 2022
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Races
49 -
Miles
21940 -
Miles
35 -
Miles
1832 -
Miles
23 -
WAVA
79.38% -
10k
40:25 -
10M
1:07:44 -
Half
1:24:49 -
Mara
2:59:18 -
100k
13:23:03
About Me | |
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I got into FLM06 (my first proper marathon attempt), ran a 3.47 and used the fitness gained as a platform to greater things. plods have turned to jogs, jogs have turned to runs and runs have become PBs! 1.28 for HM and 3.19 for full mara. Slowly going for the London GFA. It's now 2022 and I'm v50 with a 2.59 mara PB from London 2021, 5 out of 6 world majors medals and a World Champs medal from London 2021. Also done 2 x Ultras. Funny what happens when we keep chipping away.
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Recent Training | |||
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9th May
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General | 5.2mi | 38:38 |
7th May
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General | 6.5mi | 58:20 |
5th May
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General | 5.2mi | 42:30 |
3rd May
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General | 4.2mi | 31:26 |
30th Apr
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Intervals | 5.5mi | 46:20 |
12 Month Benchmarks | Run |
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Mile | 6:00 |
5k | 19:53 |
5mi | 32:43 |
10k | 41:48 |
10mi | 1:08:00 |
Half | 1:28:56 |
20mi | 2:21:56 |
Mara | 3:08:20 |
Recent Pictures | |
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2024 Targets | Set your targets |
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Recent Threads |
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Buddies (5) |
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Followers (1) |
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Badges Collected | See available badges |
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Read Everyone!
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- Best WAVA
Dist | Races | 2006 | 2007 | 2008 | 2009 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
10km | 5 | 45:06 59.93 | 42:37 63.83 | 44:03 64.71 | 43:02 66.78 | 40:25 72.89 | 40:25
6:30/mi
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72.89 | |||||||||||
10mi | 2 | 1:10:33 68.43 | 1:07:44 71.89 | 1:07:44
6:46/mi
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71.89 | ||||||||||||||
13.1mi | 16 | 1:38:00 60.24 | 1:33:33 63.92 | 1:30:28 66.09 | 1:31:43 68.45 | 1:28:16 71.74 | 1:27:59 72.59 | 1:26:34 74.41 | 1:25:33 75.96 | 1:25:35 76.59 | 1:25:05 78.42 | 1:24:49 79.38 | 1:27:52 77.32 | 1:29:39 76.48 | 1:24:49
6:28/mi
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79.38 | |||
26.2km | 1 | 2:03:30 63.57 | 2:03:30
7:35/mi
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63.57 | |||||||||||||||
21mi | 1 | 2:31:28 71.09 | 2:31:28
7:13/mi
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71.09 | |||||||||||||||
26.2mi | 22 | 3:47:10 54.49 | 3:25:14 61.55 | 3:23:40 64.10 | 3:19:59 65.83 | 3:13:57 68.45 | 3:09:41 70.59 | 3:09:55 71.74 | 3:05:49 73.96 | 3:01:47 75.60 | 2:59:18 78.73 | 3:03:54 77.46 | 3:07:39 75.92 | 3:11:28 75.08 | 2:59:18
6:51/mi
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78.73 | |||
43.4km | 1 | 6:02:56 39.23 | 6:02:56
13:27/mi
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39.23 | |||||||||||||||
100km | 1 | 13:23:03 50.12 | 13:23:03
12:55/mi
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50.12 |
2024 | Result | WAVA | Distance | |
---|---|---|---|---|
21 Apr | London Marathon SB | 3:11:28 | 75.08 | 26.2mi |
24 Mar | Fleet Half Marathon SB | 1:29:39 | 76.48 | 13.1mi |
2023 | Result | WAVA | Distance | |
3 Dec | Valencia Marathon | 3:23:23 | 70.68 | 26.2mi |
23 Apr | London Marathon SB | 3:07:39 | 75.92 | 26.2mi |
12 Mar | Surrey Half Marathon SB | 1:27:52 | 77.32 | 13.1mi |
2022 | Result | WAVA | Distance | |
2 Oct | London Marathon SB | 3:03:54 | 77.46 | 26.2mi |
3 Apr | Manchester Marathon | 3:06:24 | 75.73 | 26.2mi |
27 Feb | Wokingham Half Marathon PB | 1:24:49 | 79.38 | 13.1mi |
2021 | Result | WAVA | Distance | |
3 Oct | London Marathon PB | 2:59:18 | 78.73 | 26.2mi |
7 Aug | RunThrough Kempton Racecourse 5k, 10k & Half Marathon SB | 1:25:05 | 78.42 | 13.1mi |
2019 | Result | WAVA | Distance | |
3 Nov | TCS New York City Marathon | 3:31:35 | 65.53 | 26.2mi |
13 Jul | Race to the Stones 100k PB | 13:23:03 | 50.12 | 100km |
30 Jun | Woking Lions Martian 21k | 1:32:09 | 71.13 | 13.1mi |
11 May | Dulux London Revolution Trails - marathon PB | 6:02:56 | 39.23 | 43.4km |
28 Apr | London Marathon SB | 3:01:47 | 75.60 | 26.2mi |
10 Mar | Surrey Half Marathon SB | 1:25:35 | 76.59 | 13.1mi |
2018 | Result | WAVA | Distance | |
3 Nov | Thames Meander Winter Marathon | 3:35:15 | 63.85 | 26.2mi |
7 Oct | Bank of America Chicago Marathon SB | 3:05:49 | 73.96 | 26.2mi |
22 Apr | London Marathon | 3:16:25 | 69.37 | 26.2mi |
25 Mar | Cranleigh 21 PB | 2:31:28 | 71.09 | 21mi |
11 Mar | Surrey Half Marathon SB | 1:25:33 | 75.96 | 13.1mi |
2017 | Result | WAVA | Distance | |
22 Oct | Abingdon Marathon SB | 3:09:55 | 71.74 | 26.2mi |
4 Jun | Dorking 10 PB | 1:07:44 | 71.89 | 10mi |
14 May | Staines 10K PB | 40:25 | 72.89 | 10km |
17 Apr | Boston Marathon | 3:19:41 | 67.64 | 26.2mi |
12 Mar | Surrey Half Marathon SB | 1:26:34 | 74.41 | 13.1mi |
2016 | Result | WAVA | Distance | |
29 Oct | Beachy Head Marathon | 3:56:54 | 57.01 | 26.2mi |
25 Sep | Berlin Marathon SB | 3:09:41 | 70.59 | 26.2mi |
5 Jun | Dorking 10 SB | 1:10:33 | 68.43 | 10mi |
24 Apr | London Marathon | 3:11:59 | 69.75 | 26.2mi |
13 Mar | Surrey Half Marathon SB | 1:27:59 | 72.59 | 13.1mi |
2015 | Result | WAVA | Distance | |
12 Apr | Brighton Marathon SB | 3:13:57 | 68.45 | 26.2mi |
14 Mar | Thames Meander Spring Marathon | 3:32:16 | 62.55 | 26.2mi |
8 Mar | Surrey Half Marathon SB | 1:28:16 | 71.74 | 13.1mi |
2014 | Result | WAVA | Distance | |
26 Jul | Dorney Dash 10k SB | 43:02 | 66.78 | 10km |
6 Apr | Brighton Marathon SB | 3:19:59 | 65.83 | 26.2mi |
9 Mar | Surrey Half Marathon SB | 1:31:43 | 68.45 | 13.1mi |
2013 | Result | WAVA | Distance | |
20 Jul | Dorney Dash 10k SB | 44:03 | 64.71 | 10km |
7 Apr | Paris Marathon SB | 3:23:40 | 64.10 | 26.2mi |
2012 | Result | WAVA | Distance | |
28 Oct | Kilomathon London 26.2k PB | 2:03:30 | 63.57 | 26.2km |
2009 | Result | WAVA | Distance | |
26 Apr | London Marathon SB | 3:25:14 | 61.55 | 26.2mi |
2008 | Result | WAVA | Distance | |
21 Sep | Windsor Half Marathon | 1:38:44 | 60.56 | 13.1mi |
16 Mar | Fleet Half Marathon SB | 1:30:28 | 66.09 | 13.1mi |
2007 | Result | WAVA | Distance | |
14 Oct | Henley Half Marathon SB | 1:33:33 | 63.92 | 13.1mi |
30 Jun | Dorney Dash SB | 42:37 | 63.83 | 10km |
11 Mar | Fleet Half Marathon | 1:35:13 | 62.37 | 13.1mi |
2006 | Result | WAVA | Distance | |
3 Jun | Vertex 100 x 10k relay SB | 45:06 | 59.93 | 10km |
23 Apr | London Marathon SB | 3:47:10 | 54.49 | 26.2mi |
19 Mar | Fleet Half Marathon SB | 1:38:00 | 60.24 | 13.1mi |
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 | 193 | 193 | 224 | 125 | 21 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 756 |
2023 | 185 | 217 | 212 | 137 | 26 | 81 | 108 | 159 | 137 | 221 | 148 | 30 | 1661 |
2022 | 0 | 0 | 0 | 0 | 8 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 15 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 1.3 | 0 | 0 | 0 | 0 | 0 | 1.3 |
2022 | 202 | 212 | 182 | 59 | 124 | 208 | 148 | 240 | 183 | 32 | 76 | 85 | 1752 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 1.1 | 0 | 0 | 0 | 0 | 0 | 1.1 |
2021 | 176 | 182 | 201 | 160 | 111 | 195 | 216 | 230 | 159 | 86 | 97 | 199 | 2012 |
2020 | 149 | 166 | 36 | 117 | 159 | 163 | 181 | 137 | 123 | 176 | 159 | 84 | 1650 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 35 | 0 | 0 | 0 | 0 | 35 |
2019 | 0 | 0 | 0 | 0 | 0.5 | 4 | 3.2 | 3.6 | 4 | 0 | 0 | 0 | 15.4 |
2019 | 148 | 183 | 206 | 154 | 82 | 125 | 100 | 78 | 43 | 154 | 59 | 111 | 1443 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 18 | 88 | 0 | 0 | 0 | 106 |
2018 | 185 | 188 | 194 | 115 | 105 | 128 | 197 | 202 | 147 | 101 | 114 | 110 | 1786 |
2018 | 0 | 0 | 0 | 0 | 0 | 46 | 0 | 0 | 0 | 0 | 0 | 0 | 46 |
2017 | 196 | 137 | 150 | 60 | 71 | 86 | 186 | 171 | 189 | 108 | 103 | 72 | 1527 |
2017 | 0 | 15 | 0 | 0 | 0 | 0 | 16 | 0 | 0 | 0 | 0 | 0 | 31 |
2016 | 0 | 0 | 0 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 8 |
2016 | 163 | 156 | 185 | 99 | 58 | 150 | 185 | 177 | 124 | 105 | 103 | 135 | 1640 |
2016 | 30 | 30 | 15 | 0 | 75 | 23 | 15 | 0 | 0 | 0 | 0 | 0 | 188 |
2015 | 166 | 152 | 142 | 82 | 66 | 66 | 36 | 72 | 77 | 100 | 92 | 76 | 1127 |
2015 | 0 | 0 | 0 | 0 | 209 | 261 | 174 | 100 | 0 | 30 | 15 | 30 | 819 |
2014 | 122 | 136 | 123 | 63 | 46 | 83 | 90 | 92 | 64 | 100 | 104 | 54 | 1076 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 15 |
2013 | 133 | 93 | 143 | 60 | 45 | 35 | 36 | 27 | 54 | 79 | 87 | 75 | 864 |
2013 | 0 | 0 | 0 | 0 | 0 | 62 | 50 | 30 | 15 | 31 | 30 | 0 | 218 |
2012 | 33 | 17 | 48 | 27 | 43 | 41 | 39 | 10 | 56 | 104 | 86 | 100 | 603 |
2012 | 0 | 0 | 0 | 17 | 0 | 32 | 14 | 0 | 0 | 0 | 0 | 0 | 62 |
2011 | 50 | 49 | 42 | 34 | 39 | 38 | 17 | 37 | 18 | 33 | 30 | 17 | 404 |
2011 | 0 | 0 | 11 | 16 | 18 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 52 |
2010 | 0 | 0 | 0 | 2 | 0.5 | 3.5 | 4 | 2.7 | 3 | 1 | 1 | 0 | 17.6 |
2010 | 70 | 83 | 21 | 17 | 0 | 0 | 0 | 0 | 2 | 15 | 19 | 32 | 259 |
2010 | 0 | 0 | 26 | 0 | 16 | 45 | 45 | 27 | 75 | 26 | 0 | 0 | 260 |
2009 | 152 | 148 | 182 | 123 | 102 | 102 | 104 | 100 | 100 | 101 | 44 | 49 | 1306 |
2008 | 92 | 124 | 90 | 77 | 95 | 92 | 93 | 54 | 99 | 44 | 64 | 81 | 1003 |
2007 | 88 | 95 | 64 | 99 | 77 | 63 | 86 | 92 | 90 | 88 | 96 | 90 | 1028 |
2006 | 0 | 0 | 0 | 0 | 8 | 12 | 0 | 0 | 0 | 0 | 18 | 5 | 43 |
Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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Naturally quicker which was nice. MP tough near the end but the legs have taken a bashing this week.
1) 1mi - 7:31(7:31/mi) 140/150bpm [1053b/mi] 99cal 7.97/8.68mph 2) 1mi - 7:21(7:21/mi) 144/150bpm [1059b/mi] 99cal 8.16/9.54mph 3) 1mi - 7:19(7:19/mi) 142/148bpm [1040b/mi] 90cal 8.2/9.93mph 4) 1mi - 7:17(7:17/mi) 141/146bpm [1027b/mi] 83cal 8.24/9.18mph 5) 1mi - 7:12(7:12/mi) 150/161bpm [1079b/mi] 96cal 8.34/9.04mph 6) 1mi - 6:58(6:58/mi) 158/169bpm [1100b/mi] 103cal 8.61/9.96mph 7) 1mi - 7:06(7:06/mi) 159/169bpm [1128b/mi] 105cal 8.46/9.08mph 8) 1mi - 7:26(7:26/mi) 159/166bpm [1181b/mi] 109cal 8.08/8.89mph 9) 1mi - 7:30(7:30/mi) 161/169bpm [1208b/mi] 111cal 8/8.95mph 10) 1mi - 6:53(6:53/mi) 161/171bpm [1109b/mi] 100cal 8.71/10.62mph 11) 1mi - 7:09(7:09/mi) 157/166bpm [1122b/mi] 91cal 8.4/9.43mph 12) 1mi - 6:50(6:50/mi) 155/161bpm [1059b/mi] 80cal 8.78/10.37mph 13) 0.1mi - 39(6:31/mi) 147/159bpm [958b/mi] 4cal 9.2/10.16mph Add a comment
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Very windy, couldn't do any pace testing. Hamstrings very good for over 4 mikes. Nice that this pace feels easy.
1) 1mi - 7:34(7:34/mi) 129/146bpm [977b/mi] 87cal 7.92/9.12mph 2) 1mi - 7:05(7:05/mi) 144/150bpm [1020b/mi] 97cal 8.47/9.93mph 3) 1mi - 7:16(7:16/mi) 149/156bpm [1084b/mi] 101cal 8.25/9.27mph 4) 1mi - 7:10(7:10/mi) 147/155bpm [1053b/mi] 95cal 8.37/9.93mph 5) 1mi - 7:11(7:11/mi) 148/154bpm [1062b/mi] 94cal 8.36/9.73mph 6) 0.2mi - 1:24(6:58/mi) 146/148bpm [1016b/mi] 16cal 8.62/9.64mph Add a comment
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Legs feel a bit heavy. Not much tightness, if any. Good pace to feel.easy.
1) 1mi - 7:10(7:10/mi) 141/152bpm [1010b/mi] 96cal 8.38/9.87mph 2) 1mi - 7:25(7:25/mi) 153/159bpm [1136b/mi] 112cal 8.08/10.12mph 3) 1mi - 7:13(7:13/mi) 155/166bpm [1118b/mi] 107cal 8.32/9.96mph 4) 0.2mi - 1:21(6:36/mi) 150/155bpm [990b/mi] 18cal 9.09/9.29mph Add a comment
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Fri 19th Apr
Apr 19
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Sat 20th Apr
Apr 20
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Sun 21st Apr
Apr 21
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Mon 22nd Apr
Apr 22
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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Thu 25th Apr
Apr 25
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Final shakeout. Legs feel heavy but that's normal. Usual negativity and nerves.
1) 1mi - 8:03(8:03/mi) 131/145bpm [1054b/mi] 93cal 7.46/9.2mph 2) 1mi - 7:57(7:57/mi) 145/160bpm [1154b/mi] 109cal 7.54/9.5mph 3) 1mi - 8:07(8:07/mi) 151/160bpm [1227b/mi] 117cal 7.39/8.2mph 4) 0.1mi - 49(7:54/mi) 153/158bpm [1210b/mi] 12cal 7.59/8.18mph Add a comment
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Went out at sub-3 but pulled it in after 8 miles as I didn't have the pace/endurance sessions under my belt. Good decision which helped get another GFA.
1) 1mi - 6:46(6:46/mi) 147/158bpm [995b/mi] 98cal 8.86/10.6mph 2) 1mi - 6:49(6:49/mi) 148/154bpm [1009b/mi] 98cal 8.8/9.35mph 3) 1mi - 6:54(6:54/mi) 159/167bpm [1097b/mi] 109cal 8.7/9.81mph 4) 1mi - 6:50(6:50/mi) 138/166bpm [944b/mi] 72cal 8.78/9.75mph 5) 1mi - 6:43(6:43/mi) 143/151bpm [960b/mi] 75cal 8.93/10.1mph 6) 1mi - 6:57(6:57/mi) 155/161bpm [1078b/mi] 100cal 8.63/9.16mph 7) 1mi - 6:48(6:48/mi) 145/160bpm [985b/mi] 73cal 8.83/9.85mph 8) 1mi - 6:47(6:47/mi) 137/153bpm [929b/mi] 54cal 8.85/9.39mph 9) 1mi - 7:04(7:04/mi) 144/154bpm [1018b/mi] 72cal 8.49/8.85mph 10) 1mi - 7:05(7:05/mi) 156/163bpm [1105b/mi] 100cal 8.47/9.81mph 11) 1mi - 7:06(7:06/mi) 158/164bpm [1122b/mi] 103cal 8.45/8.97mph 12) 1mi - 7:01(7:01/mi) 163/176bpm [1143b/mi] 107cal 8.56/8.75mph 13) 1mi - 7:24(7:24/mi) 160/175bpm [1184b/mi] 99cal 8.11/9.52mph 14) 1mi - 7:05(7:05/mi) 137/145bpm [970b/mi] 29cal 8.48/9.12mph 15) 1mi - 7:14(7:14/mi) 133/140bpm [962b/mi] 27cal 8.29/8.93mph 16) 1mi - 7:09(7:09/mi) 137/142bpm [979b/mi] 35cal 8.4/8.79mph 17) 1mi - 7:24(7:24/mi) 138/147bpm [1021b/mi] 41cal 8.11/9.73mph 18) 1mi - 8:06(8:06/mi) 134/146bpm [1084b/mi] 45cal 7.42/9.48mph 19) 1mi - 7:11(7:11/mi) 135/157bpm [970b/mi] 43cal 8.35/9.29mph 20) 1mi - 7:34(7:34/mi) 133/146bpm [1006b/mi] 52cal 7.93/8.97mph 21) 1mi - 7:32(7:32/mi) 133/147bpm [1001b/mi] 46cal 7.97/9.39mph 22) 1mi - 7:22(7:22/mi) 143/154bpm [1054b/mi] 69cal 8.14/10.18mph 23) 1mi - 7:35(7:35/mi) 145/155bpm [1101b/mi] 75cal 7.91/8.66mph 24) 1mi - 7:26(7:26/mi) 151/156bpm [1123b/mi] 88cal 8.07/8.97mph 25) 1mi - 7:30(7:30/mi) 148/161bpm [1110b/mi] 76cal 8/8.83mph 26) 1mi - 7:27(7:27/mi) 142/151bpm [1058b/mi] 55cal 8.05/8.66mph 27) 0.67mi - 4:42(7:01/mi) 138/153bpm [969b/mi] 32cal 8.54/9.33mph Add a comment
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Fri 26th Apr
Apr 26
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Sat 27th Apr
Apr 27
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Sun 28th Apr
Apr 28
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Mon 29th Apr
Apr 29
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Tue 30th Apr
Apr 30
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Wed 1st May
May 1
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Thu 2nd May
May 2
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WAC - 3 x 1k, 4 x 400, then 1k (various recs)
Too soon after London, legs sore at the end. Quads of doom! 1) 1mi - 7:30(7:30/mi) 130/144bpm [975b/mi] 87cal 8/8.37mph 2) 0.51mi - 3:42(7:18/mi) 136/143bpm [992b/mi] 45cal 8.22/8.56mph 3) 0.61mi - 3:57(6:30/mi) 128/141bpm [832b/mi] 42cal 9.23/10.62mph 4) 0.12mi - 1:20(10:48/mi) 130/135bpm [1403b/mi] 13cal 5.56/9.56mph 5) 0.6mi - 4:04(6:44/mi) 142/148bpm [956b/mi] 53cal 8.91/9.89mph 6) 0.13mi - 1:48(14:11/mi) 127/141bpm [1801b/mi] 14cal 4.23/9.29mph 7) 0.61mi - 4:10(6:52/mi) 142/154bpm [976b/mi] 52cal 8.73/9.89mph 8) 0.13mi - 2:39(20:01/mi) 130/153bpm [2602b/mi] 22cal 3/9.1mph 9) 0.24mi - 1:35(6:32/mi) 136/148bpm [888b/mi] 16cal 9.19/11.67mph 10) 0.02mi - 1:05(52:49/mi) 137/149bpm [7235b/mi] 11cal 1.14/9.31mph 11) 0.24mi - 1:32(6:30/mi) 143/152bpm [930b/mi] 18cal 9.23/11.15mph 12) 0.03mi - 1:04(42:52/mi) 139/149bpm [5958b/mi] 12cal 1.4/8.89mph 13) 0.25mi - 1:37(6:36/mi) 150/155bpm [990b/mi] 22cal 9.09/12.06mph 14) 0.02mi - 1:07(47:29/mi) 145/155bpm [6884b/mi] 14cal 1.26/9.33mph 15) 0.23mi - 1:34(6:45/mi) 148/158bpm [1000b/mi] 20cal 8.88/11.71mph 16) 0.03mi - 2:02(1:03:04/mi) 135/158bpm [8513b/mi] 19cal 0.95/9.2mph 17) 0.62mi - 4:10(6:44/mi) 150/160bpm [1009b/mi] 56cal 8.92/10.83mph 18) 0.13mi - 1:22(10:25/mi) 150/157bpm [1563b/mi] 18cal 5.76/9.04mph Add a comment
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Fri 3rd May
May 3
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Sat 4th May
May 4
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Sun 5th May
May 5
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Mon 6th May
May 6
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Tue 7th May
May 7
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Wed 8th May
May 8
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Thu 9th May
May 9
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Easy miles, just running in the moment. Marathon still in the legs.
1) 1mi - 7:36(7:36/mi) 147/157bpm [1117b/mi] 110cal 7.89/8.6mph 2) 1mi - 7:46(7:46/mi) 153/159bpm [1189b/mi] 117cal 7.72/8.93mph 3) 1mi - 7:22(7:22/mi) 156/161bpm [1150b/mi] 111cal 8.14/8.81mph 4) 1mi - 7:15(7:15/mi) 155/167bpm [1124b/mi] 106cal 8.28/9.46mph 5) 0.2mi - 1:26(7:06/mi) 160/164bpm [1135b/mi] 22cal 8.46/8.95mph Add a comment
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Legs still recovering. Just building miles now...
1) 1mi - 8:31(8:31/mi) 131/148bpm [1117b/mi] 101cal 7.04/9.41mph 2) 1mi - 8:01(8:01/mi) 149/168bpm [1196b/mi] 112cal 7.48/9.02mph 3) 1mi - 7:55(7:55/mi) 152/160bpm [1204b/mi] 113cal 7.58/9.06mph 4) 1mi - 8:38(8:38/mi) 152/163bpm [1312b/mi] 118cal 6.95/9mph 5) 1mi - 7:54(7:54/mi) 156/162bpm [1233b/mi] 114cal 7.59/8.87mph 6) 0.2mi - 1:30(7:25/mi) 156/161bpm [1158b/mi] 21cal 8.08/8.33mph Add a comment
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Surrey Hills - Tuesday trails with the chaps. Great unexpected session. Felt strong and only regular hamstring pain, tendons OK going uphill.
1) 1mi - 8:51(8:51/mi) 122/137bpm [1080b/mi] 87cal 6.78/8.37mph 2) 1mi - 7:58(7:58/mi) 136/155bpm [1084b/mi] 94cal 7.53/8.6mph 3) 1mi - 8:49(8:49/mi) 138/145bpm [1216b/mi] 100cal 6.81/8.79mph 4) 1mi - 8:30(8:30/mi) 148/159bpm [1257b/mi] 111cal 7.06/8.58mph 5) 1mi - 10:07(10:07/mi) 150/165bpm [1517b/mi] 129cal 5.93/7.78mph 6) 1mi - 8:28(8:28/mi) 155/172bpm [1312b/mi] 111cal 7.09/8.77mph 7) 0.54mi - 5:38(10:22/mi) 157/164bpm [1628b/mi] 78cal 5.78/7.56mph Add a comment
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Horsell 5 - Easy/Steady mix with a few strides at the end
Warm session, legs feel heavy and tired, generally feel unfit. 1) 1mi - 7:52(7:52/mi) 136/152bpm [1070b/mi] 97cal 7.63/9.1mph 2) 1mi - 7:31(7:31/mi) 152/157bpm [1143b/mi] 110cal 7.98/9.93mph 3) 1mi - 7:29(7:29/mi) 152/159bpm [1138b/mi] 107cal 8.01/9.31mph 4) 1mi - 7:32(7:32/mi) 156/168bpm [1175b/mi] 111cal 7.97/9.12mph 5) 1mi - 6:52(6:52/mi) 153/161bpm [1051b/mi] 92cal 8.74/9.89mph 6) 0.2mi - 1:21(6:48/mi) 142/146bpm [965b/mi] 12cal 8.83/9.46mph Add a comment
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