-
Races
378 -
Miles
18666 -
Miles
1 -
Miles
860 -
Miles
125 -
WAVA
88.11% -
800m
2:33 -
1500m
4:53 -
Mile
5:12 -
3000m
10:14 -
5000m
17:59 -
5k
18:05 -
5M
29:59 -
10000m
36:49 -
10k
37:04 -
10M
1:02:45 -
Half
1:21:12 -
20M
2:20:45 -
Mara
2:59:28
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My parkrun |
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Recent Training | |||
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8th May
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Trail Run | 5.1mi | 40:07 |
7th May
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Warm Down | 2.7mi | 22:32 |
7th May
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Track Session | 2.9mi | 29:51 |
7th May
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Warm Up | 2mi | 16:13 |
6th May
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Trail Run | 5.6mi | 46:52 |
Planned Races | Show more |
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SCVAC Kent Divisions, match #1, 3000m | 17th May |
Southern Athletics League, Match 1, division 1, 1500m | 18th May |
Southern Athletics League, Match 1, division 1, 5000m | 18th May |
BMAF 10,000m | 26th May |
BMAF 1 Mile | 26th May |
12 Month Benchmarks | Run | Bike |
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Mile | 5:10 | 3:02 |
5k | 18:11 | 10:49 |
5mi | 29:34 | 0 |
10k | 37:36 | 0 |
10mi | 1:01:28 | 0 |
Half | 1:21:01 | 0 |
20mi | 2:12:53 | 0 |
Mara | 2:57:10 | 0 |
Recent Pictures | Show more |
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Recent Threads |
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Sub 3Hr Marathon |
Buddies (10) |
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Followers (2) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Dist | Races | 2003 | 2004 | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
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800m | 8 | 2:47 69.03 | 2:36 75.17 | 2:39 74.38 | 2:40 75.81 | 2:33 80.54 | 2:33
5:08/mi
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80.54 | |||||||||||||||||
1500m | 23 | 5:25 73.45 | 5:14 76.63 | 5:17 76.51 | 5:15 77.62 | 5:02 82.29 | 5:00 83.51 | 4:53 86.21 | 4:53
5:14/mi
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86.21 | |||||||||||||||
1mi | 15 | 5:36 72.14 | 5:43 71.73 | 5:58 69.76 | 6:05 69.48 | 6:03 70.96 | 5:46 75.03 | 5:41 76.74 | 5:23 81.66 | 5:38 79.31 | 5:19 84.72 | 5:12 87.34 | 5:12
5:12/mi
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87.34 | |||||||||||
3000m | 15 | 10:55 78.66 | 10:57 79.05 | 11:02 79.08 | 10:50 81.86 | 10:16 86.68 | 10:14 88.11 | 10:14
5:29/mi
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88.11 | ||||||||||||||||
4km | 32 | 15:31 69.56 | 15:31 69.56 | 15:11 73.25 | 15:11
6:07/mi
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73.25 | |||||||||||||||||||
4.3km | 1 | 16:47 73.43 | 16:47
6:21/mi
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73.43 | |||||||||||||||||||||
5000m | 40 | 19:22 76.04 | 18:32 80.10 | 18:06 84.06 | 17:59 85.31 | 18:22 84.23 | 17:59
5:47/mi
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85.31 | |||||||||||||||||
6km | 2 | 22:16 83.24 | 23:05 80.99 | 22:16
5:58/mi
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83.24 | ||||||||||||||||||||
7.2km | 1 | 28:11 79.30 | 28:11
6:18/mi
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79.30 | |||||||||||||||||||||
4.8mi | 4 | 38:23 58.99 | 38:23
8:00/mi
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58.99 | |||||||||||||||||||||
7.9km | 1 | 31:57 77.31 | 31:57
6:32/mi
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77.31 | |||||||||||||||||||||
8km | 5 | 34:08 72.31 | 34:28 72.87 | 34:08
6:52/mi
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72.87 | ||||||||||||||||||||
5mi | 31 | 36:23 60.38 | 34:45 63.71 | 34:01 65.58 | 38:53 57.83 | 31:39 78.42 | 30:39 81.68 | 29:59 84.24 | 33:47 74.76 | 29:59
6:00/mi
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84.24 | ||||||||||||||
5.1mi | 10 | 41:44 54.98 | 37:50 61.13 | 32:52 78.43 | 32:52
6:27/mi
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78.43 | |||||||||||||||||||
5.2mi | 14 | 34:53 66.57 | 38:39 63.55 | 39:35 62.05 | 34:51 71.07 | 35:00 73.84 | 34:51
6:42/mi
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73.84 | |||||||||||||||||
5.3mi | 5 | 38:21 61.15 | 38:21
7:18/mi
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61.15 | |||||||||||||||||||||
5.3mi | 5 | 44:59 53.06 | 36:55 67.30 | 36:55
6:58/mi
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67.30 | ||||||||||||||||||||
5.5mi | 1 | 40:51 59.64 | 40:51
7:30/mi
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59.64 | |||||||||||||||||||||
5.5mi | 9 | 33:14 73.42 | 37:13 65.56 | 39:32 62.69 | 33:14
6:03/mi
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73.42 | |||||||||||||||||||
9km | 2 | 37:09 68.94 | 40:57 63.05 | 37:09
6:39/mi
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68.94 | ||||||||||||||||||||
5.6mi | 7 | 47:56 52.66 | 47:56
8:34/mi
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52.66 | |||||||||||||||||||||
5.9mi | 1 | 43:06 60.79 | 43:06
7:18/mi
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60.79 | |||||||||||||||||||||
6mi | 18 | 39:16 71.81 | 47:05 60.38 | 39:16
6:33/mi
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71.81 | ||||||||||||||||||||
10000m | 37 | 38:12 81.20 | 36:49 85.00 | 38:24 82.23 | 36:49
5:56/mi
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85.00 | |||||||||||||||||||
7.7mi | 1 | 53:54 64.24 | 53:54
7:00/mi
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64.24 | |||||||||||||||||||||
10mi | 13 | 1:26:48 52.10 | 1:12:12 63.12 | 1:09:42 65.91 | 1:05:36 71.77 | 1:07:11 73.09 | 1:06:31 74.47 | 1:06:36 75.70 | 1:02:58 81.50 | 1:07:58 76.20 | 1:02:45 83.29 | 1:02:45
6:17/mi
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83.29 | ||||||||||||
13.1mi | 9 | 1:40:51 59.29 | 1:35:59 63.28 | 1:40:12 61.62 | 1:28:15 69.97 | 1:25:42 72.65 | 1:26:02 76.86 | 1:31:04 73.27 | 1:31:01 74.65 | 1:21:12 85.22 | 1:21:12
6:12/mi
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85.22 | |||||||||||||
30km | 5 | 2:34:28 57.31 | 2:51:10 52.58 | 2:36:47 57.88 | 2:36:02 61.23 | 2:30:33 64.60 | 2:30:33
8:05/mi
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64.60 | |||||||||||||||||
20mi | 3 | 2:25:29 65.65 | 2:20:45 69.56 | 2:27:50 70.34 | 2:20:45
7:02/mi
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70.34 | |||||||||||||||||||
26.2mi | 5 | 3:35:23 59.13 | 3:35:23 59.13 | 3:30:23 61.54 | 3:27:15 63.52 | 2:59:28 80.85 | 2:59:28
6:51/mi
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80.85 |
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 | 224 | 237 | 236 | 187 | 46 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 931 |
2023 | 57 | 19 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 76 |
2023 | 0 | 51 | 158 | 193 | 205 | 196 | 186 | 207 | 134 | 93 | 161 | 163 | 1747 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 0 | 0 | 0 | 4 | 0 | 13 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 21 | 21 |
2022 | 223 | 195 | 230 | 215 | 205 | 90 | 208 | 235 | 142 | 168 | 17 | 0 | 1930 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 13 |
2021 | 1 | 0 | 2 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 14 |
2021 | 219 | 205 | 217 | 216 | 205 | 188 | 206 | 231 | 191 | 244 | 219 | 217 | 2558 |
2020 | 156 | 115 | 134 | 186 | 201 | 205 | 196 | 227 | 202 | 200 | 226 | 242 | 2291 |
2020 | 0 | 0 | 0 | 0 | 0 | 18 | 10 | 0 | 0 | 0 | 0 | 0 | 28 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 2 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 0 | 0 | 0 | 0 | 0.4 |
2019 | 150 | 119 | 152 | 106 | 71 | 143 | 144 | 116 | 130 | 145 | 157 | 136 | 1568 |
2018 | 100 | 82 | 80 | 97 | 75 | 89 | 60 | 26 | 71 | 130 | 122 | 109 | 1041 |
2017 | 42 | 59 | 100 | 112 | 115 | 95 | 66 | 71 | 62 | 88 | 71 | 88 | 970 |
2016 | 55 | 32 | 27 | 56 | 30 | 18 | 41 | 59 | 40 | 91 | 36 | 68 | 554 |
2016 | 0 | 1 | 0 | 18 | 60 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 79 |
2015 | 0 | 0 | 0 | 0 | 2 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 3 |
2015 | 23 | 41 | 15 | 14 | 39 | 43 | 21 | 0 | 3 | 43 | 43 | 54 | 338 |
2015 | 0 | 0 | 4 | 58 | 0 | 13 | 11 | 0 | 8 | 0 | 0 | 0 | 94 |
2014 | 34 | 0 | 0 | 6 | 16 | 0 | 3 | 0 | 10 | 3 | 3 | 20 | 96 |
2014 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 13 |
2013 | 6 | 0 | 4 | 0 | 0 | 0 | 32 | 0 | 0 | 0 | 9 | 0 | 52 |
2012 | 112 | 160 | 159 | 143 | 45 | 13 | 34 | 39 | 27 | 36 | 43 | 39 | 850 |
2012 | 0 | 0 | 0 | 0 | 0 | 37 | 235 | 153 | 137 | 0 | 0 | 0 | 563 |
2011 | 162 | 166 | 175 | 118 | 71 | 101 | 100 | 85 | 84 | 88 | 77 | 32 | 1259 |
2010 | 0 | 0 | 0 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 |
2010 | 23 | 21 | 27 | 15 | 67 | 68 | 49 | 80 | 61 | 85 | 104 | 31 | 632 |
2009 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 9 |
2009 | 100 | 119 | 147 | 98 | 54 | 22 | 0 | 0 | 2 | 5 | 17 | 32 | 598 |
2009 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 36 | 14 | 0 | 0 | 57 |
2008 | 74 | 62 | 67 | 45 | 101 | 92 | 46 | 89 | 126 | 91 | 56 | 72 | 922 |
2007 | 6 | 0 | 0 | 0 | 0 | 22 | 70 | 41 | 39 | 48 | 41 | 43 | 310 |
2006 | 0 | 0 | 0 | 6 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 |
Fri 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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Grassy laps around the Bligh Way playing fields, warm and breezy.
1) 0.62mi - 5:08(8:16/mi) 118/124bpm [976b/mi] 67cal 397/470W 2) 0.62mi - 5:20(8:36/mi) 125/131bpm [1074b/mi] 72cal 386/481W 3) 0.62mi - 5:09(8:17/mi) 123/128bpm [1018b/mi] 69cal 366/421W 4) 0.62mi - 5:02(8:06/mi) 126/132bpm [1021b/mi] 67cal 362/415W 5) 0.62mi - 5:04(8:10/mi) 129/135bpm [1053b/mi] 69cal 382/442W 6) 0.62mi - 4:49(7:45/mi) 128/133bpm [992b/mi] 65cal 359/427W 7) 0.44mi - 3:27(7:48/mi) 128/133bpm [998b/mi] 47cal 371/451W 8) 0.26mi - 2:09(8:24/mi) 129/134bpm [1084b/mi] 29cal 375/487W Add a comment
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parkrun Plus
Shorter warm up than usual, Malling parkrun (fast, even paced, 4th in 18:36), longer warm down. Great to catch up with Matt Byrne, Paul McAuliffe, Ivon Whitmore, Eddie Broad and James Booth. Last faster run until next Sunday... 1) 0.58mi - 4:31(7:49/mi) 117/126bpm [915b/mi] 59cal 367/431W 2) 0.62mi - 3:41(5:55/mi) 141/155bpm [835b/mi] 58cal 467/656W 3) 0.62mi - 3:41(5:55/mi) 159/166bpm [942b/mi] 66cal 515/568W 4) 0.62mi - 3:39(5:53/mi) 162/163bpm [952b/mi] 67cal 466/531W 5) 0.62mi - 3:43(5:59/mi) 165/168bpm [987b/mi] 69cal 494/556W 6) 0.62mi - 3:42(5:57/mi) 167/170bpm [993b/mi] 71cal 480/523W 7) 0.03mi - 11(5:56/mi) 167/168bpm [990b/mi] 3cal 468/480W 8) 0.62mi - 5:23(8:40/mi) 123/167bpm [1065b/mi] 71cal 338/505W 9) 0.62mi - 5:07(8:14/mi) 129/133bpm [1063b/mi] 71cal 378/422W 10) 0.62mi - 5:03(8:08/mi) 129/132bpm [1048b/mi] 69cal 367/405W 11) 0.62mi - 5:09(8:17/mi) 131/143bpm [1086b/mi] 72cal 385/508W 12) 0.02mi - 11(7:57/mi) 127/129bpm [1009b/mi] 3cal 372/403W Add a comment
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Easy 7½ miles from the Bench, ran with the group on the way out to Bredhurst before heading back via Hempstead and Star Lane.
93% in zone 2 or lower, steady as she goes through the week! 1) 0.62mi - 5:03(8:08/mi) 113/124bpm [920b/mi] 64cal 362/431W 2) 0.62mi - 5:18(8:31/mi) 115/128bpm [980b/mi] 66cal 347/499W 3) 0.62mi - 4:52(7:50/mi) 125/146bpm [978b/mi] 68cal 394/547W 4) 0.62mi - 4:53(7:51/mi) 134/143bpm [1052b/mi] 73cal 408/480W 5) 0.62mi - 5:08(8:16/mi) 130/136bpm [1075b/mi] 72cal 376/520W 6) 0.62mi - 4:53(7:51/mi) 128/132bpm [1006b/mi] 67cal 398/462W 7) 0.62mi - 4:44(7:36/mi) 126/133bpm [959b/mi] 63cal 383/497W 8) 0.62mi - 4:47(7:43/mi) 125/128bpm [964b/mi] 65cal 385/464W 9) 0.62mi - 4:54(7:53/mi) 125/135bpm [984b/mi] 65cal 376/536W 10) 0.62mi - 4:35(7:23/mi) 124/129bpm [916b/mi] 59cal 377/482W 11) 0.62mi - 5:10(8:19/mi) 127/142bpm [1057b/mi] 71cal 390/526W 12) 0.62mi - 4:49(7:45/mi) 135/144bpm [1045b/mi] 69cal 408/494W 13) 0.04mi - 19(6:58/mi) 129/131bpm [900b/mi] 4cal 381/402W Add a comment
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34 minutes at 116bpm (range of 109-123bpm), really had to concentrate to keep my pace slow enough to keep my heart rate in the right range.
The next 5 days are going to be really tough...🤣 1) 0.62mi - 5:25(8:43/mi) 116/122bpm [1011b/mi] 70cal 392/448W 2) 0.62mi - 5:04(8:09/mi) 117/125bpm [954b/mi] 64cal 363/449W 3) 0.62mi - 5:49(9:21/mi) 120/127bpm [1123b/mi] 74cal 382/476W 4) 0.62mi - 5:47(9:19/mi) 118/124bpm [1099b/mi] 70cal 371/443W 5) 0.62mi - 5:30(8:52/mi) 119/127bpm [1054b/mi] 66cal 346/400W 6) 0.62mi - 5:11(8:20/mi) 120/124bpm [1001b/mi] 64cal 343/391W 7) 0.16mi - 1:14(7:32/mi) 123/126bpm [926b/mi] 16cal 358/380W 8) 0.6mi - 4:59(8:17/mi) 122/128bpm [1010b/mi] 63cal 355/421W Add a comment
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Distance Group Grass Session
Warm up, 5 laps around the Garrison playing fields (steady), warm down. This week is really dragging... 1) 0.62mi - 5:06(8:12/mi) 123/131bpm [1009b/mi] 69cal 376/437W 2) 0.62mi - 4:47(7:42/mi) 127/131bpm [977b/mi] 66cal 381/469W 3) 0.62mi - 4:56(7:56/mi) 127/134bpm [1008b/mi] 70cal 396/473W 4) 0.62mi - 5:01(8:04/mi) 119/134bpm [960b/mi] 63cal 366/463W 5) 0.48mi - 3:57(8:10/mi) 121/132bpm [988b/mi] 53cal 392/477W 6) 0.43mi - 2:55(6:51/mi) 129/139bpm [884b/mi] 41cal 441/576W 7) 0.43mi - 3:00(7:04/mi) 134/139bpm [946b/mi] 45cal 417/464W 8) 0.42mi - 2:58(7:00/mi) 136/139bpm [952b/mi] 46cal 419/465W 9) 0.43mi - 2:59(6:56/mi) 136/141bpm [944b/mi] 46cal 420/488W 10) 0.43mi - 2:59(6:53/mi) 137/142bpm [943b/mi] 46cal 421/485W 11) 0.62mi - 5:54(9:30/mi) 117/140bpm [1112b/mi] 71cal 337/424W 12) 0.62mi - 5:05(8:11/mi) 117/125bpm [958b/mi] 62cal 379/414W 13) 0.07mi - 35(8:04/mi) 120/122bpm [968b/mi] 7cal 399/414W Add a comment
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40 minutes very easy paced spin around Ranscombe Farm, tricky to keep my heart rate down below 122bpm on some of the climbs but I was enjoying the scenery too much to care!
3 more easy runs to go. 1) 0.62mi - 5:17(8:29/mi) 114/123bpm [968b/mi] 66cal 368/468W 2) 0.62mi - 5:42(9:11/mi) 119/127bpm [1092b/mi] 74cal 353/442W 3) 0.62mi - 6:14(10:01/mi) 117/125bpm [1173b/mi] 75cal 336/444W 4) 0.62mi - 6:26(10:21/mi) 122/131bpm [1262b/mi] 81cal 365/454W 5) 0.62mi - 5:48(9:19/mi) 115/124bpm [1072b/mi] 65cal 303/444W 6) 0.62mi - 5:18(8:31/mi) 118/124bpm [1005b/mi] 65cal 346/438W 7) 0.62mi - 5:13(8:24/mi) 117/123bpm [982b/mi] 66cal 363/437W 8) 0.01mi - 4(8:16/mi) 123/123bpm [1017b/mi] 1cal 335/346W 9) 0.2mi - 1:56(9:37/mi) 114/123bpm [1097b/mi] 23cal 329/371W Add a comment
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Very easy paced circuit around the Bligh Way playing fields after picking up my race pack.
Was I running, it's hard to tell... 1) 0.62mi - 5:15(8:26/mi) 118/124bpm [996b/mi] 69cal 380/460W 2) 0.62mi - 5:48(9:21/mi) 121/126bpm [1131b/mi] 73cal 354/425W 3) 0.62mi - 5:31(8:53/mi) 120/125bpm [1065b/mi] 69cal 345/414W 4) 0.62mi - 5:27(8:46/mi) 120/127bpm [1052b/mi] 68cal 340/402W 5) 0.62mi - 5:31(8:52/mi) 121/129bpm [1073b/mi] 69cal 357/427W 6) 0.62mi - 5:34(8:58/mi) 120/124bpm [1075b/mi] 66cal 339/431W 7) 0.62mi - 5:12(8:22/mi) 119/128bpm [995b/mi] 63cal 336/427W 8) 0.2mi - 1:43(8:36/mi) 121/124bpm [1041b/mi] 22cal 364/423W 9) 0.09mi - 52(9:17/mi) 116/120bpm [1077b/mi] 10cal 326/348W 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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Lunchtime circuit of St. Mary's Island from work, dodgy heart rate on and off during the first 10 minutes or so but eventually settled down.
Squeezed an extra mile in without any issues. 1) 0.62mi - 5:20(8:35/mi) 110/121bpm [944b/mi] 65cal 358/437W 2) 0.62mi - 5:17(8:30/mi) 118/129bpm [1003b/mi] 70cal 368/472W 3) 0.62mi - 5:15(8:26/mi) 119/123bpm [1004b/mi] 68cal 379/439W 4) 0.62mi - 5:09(8:18/mi) 119/126bpm [987b/mi] 66cal 360/480W 5) 0.62mi - 5:09(8:17/mi) 120/125bpm [993b/mi] 66cal 361/432W 6) 0.03mi - 13(8:17/mi) 121/122bpm [1002b/mi] 3cal 365/390W Add a comment
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Great Lines parkrun
Short warm up (1.4km), Great Lines parkrun easy with some downhill efforts (23:50), short warm down (800m). Cold wind from a northerly quadrant. All good for tomorrow... 1) 0.62mi - 5:04(8:09/mi) 117/128bpm [954b/mi] 66cal 368/427W 2) 0.23mi - 2:41(11:44/mi) 114/127bpm [1337b/mi] 31cal 271/462W 3) 0.62mi - 4:50(7:47/mi) 125/136bpm [972b/mi] 66cal 406/480W 4) 0.62mi - 4:58(7:59/mi) 128/135bpm [1021b/mi] 70cal 381/510W 5) 0.62mi - 4:30(7:15/mi) 130/140bpm [942b/mi] 65cal 407/499W 6) 0.62mi - 5:01(8:05/mi) 135/144bpm [1092b/mi] 74cal 387/440W 7) 0.62mi - 4:29(7:13/mi) 134/143bpm [967b/mi] 66cal 401/489W 8) 0.5mi - 4:48(9:37/mi) 111/131bpm [1067b/mi] 55cal 330/447W Add a comment
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Probably a little bit too quick at the start, glute began to grumble on the Highway towards Canary Wharf and my stomach said NO as I prepared to take the 2 hour gel and subsequent water.
Hanging on along the Embankment and Birdcage Walk, just about made it to the finish thanks to the support from my family and friends, love you all!! Over the moon with a sub 3 finish, a 27¾ minutes PB and an 18½ minutes M55 club record (last set in 2008, sorry Ivon). 🔴⚫🏃💪 1) 0.62mi - 4:19(6:57/mi) 131/141bpm [910b/mi] 65cal 444/551W 2) 0.62mi - 4:05(6:34/mi) 144/153bpm [946b/mi] 67cal 449/515W 3) 0.62mi - 4:06(6:36/mi) 149/152bpm [984b/mi] 68cal 475/575W 4) 0.62mi - 4:02(6:29/mi) 149/152bpm [967b/mi] 67cal 464/502W 5) 0.62mi - 3:52(6:14/mi) 146/150bpm [910b/mi] 63cal 471/537W 6) 0.62mi - 3:53(6:14/mi) 151/155bpm [942b/mi] 66cal 455/546W 7) 0.62mi - 4:03(6:32/mi) 147/151bpm [959b/mi] 66cal 404/459W 8) 0.62mi - 4:07(6:38/mi) 148/151bpm [982b/mi] 67cal 411/443W 9) 0.62mi - 4:06(6:35/mi) 150/152bpm [988b/mi] 68cal 424/489W 10) 0.62mi - 4:09(6:40/mi) 151/157bpm [1006b/mi] 69cal 419/455W 11) 0.62mi - 4:03(6:31/mi) 151/154bpm [984b/mi] 68cal 431/489W 12) 0.62mi - 4:08(6:38/mi) 150/155bpm [996b/mi] 69cal 433/505W 13) 0.62mi - 4:09(6:42/mi) 149/154bpm [997b/mi] 68cal 443/544W 14) 0.62mi - 4:12(6:45/mi) 149/153bpm [1005b/mi] 69cal 440/472W 15) 0.62mi - 4:14(6:48/mi) 150/154bpm [1020b/mi] 69cal 464/554W 16) 0.62mi - 4:04(6:33/mi) 151/153bpm [988b/mi] 68cal 451/488W 17) 0.62mi - 4:07(6:38/mi) 152/155bpm [1007b/mi] 69cal 463/539W 18) 0.62mi - 4:02(6:29/mi) 152/155bpm [986b/mi] 67cal 412/458W 19) 0.62mi - 4:07(6:38/mi) 152/157bpm [1007b/mi] 69cal 420/447W 20) 0.62mi - 4:09(6:40/mi) 153/160bpm [1020b/mi] 69cal 463/570W 21) 0.62mi - 4:08(6:39/mi) 153/156bpm [1017b/mi] 68cal 466/577W 22) 0.62mi - 4:05(6:34/mi) 153/157bpm [1006b/mi] 68cal 431/493W 23) 0.62mi - 4:06(6:36/mi) 153/157bpm [1009b/mi] 68cal 434/515W 24) 0.62mi - 4:05(6:35/mi) 151/155bpm [994b/mi] 67cal 427/484W 25) 0.62mi - 4:09(6:41/mi) 154/156bpm [1030b/mi] 70cal 424/526W 26) 0.62mi - 4:14(6:48/mi) 153/157bpm [1041b/mi] 69cal 400/493W 27) 0.62mi - 4:14(6:49/mi) 151/154bpm [1030b/mi] 69cal 405/446W 28) 0.62mi - 4:16(6:52/mi) 152/155bpm [1045b/mi] 69cal 463/529W 29) 0.62mi - 4:14(6:49/mi) 153/156bpm [1042b/mi] 69cal 459/720W 30) 0.62mi - 4:11(6:43/mi) 153/156bpm [1029b/mi] 69cal 455/733W 31) 0.62mi - 4:16(6:52/mi) 152/155bpm [1044b/mi] 69cal 456/752W 32) 0.62mi - 4:12(6:46/mi) 151/156bpm [1022b/mi] 68cal 456/674W 33) 0.62mi - 4:21(7:00/mi) 152/155bpm [1064b/mi] 69cal 397/481W 34) 0.62mi - 4:24(7:05/mi) 153/159bpm [1084b/mi] 70cal 420/448W 35) 0.62mi - 4:16(6:51/mi) 154/157bpm [1056b/mi] 70cal 408/452W 36) 0.62mi - 4:24(7:04/mi) 154/158bpm [1089b/mi] 71cal 402/434W 37) 0.62mi - 4:26(7:08/mi) 154/157bpm [1100b/mi] 71cal 408/500W 38) 0.62mi - 4:19(6:57/mi) 154/158bpm [1069b/mi] 70cal 399/445W 39) 0.62mi - 4:27(7:09/mi) 153/158bpm [1095b/mi] 71cal 392/479W 40) 0.62mi - 4:32(7:18/mi) 153/156bpm [1117b/mi] 71cal 388/484W 41) 0.62mi - 4:34(7:21/mi) 153/157bpm [1123b/mi] 71cal 375/418W 42) 0.62mi - 4:36(7:24/mi) 152/156bpm [1124b/mi] 71cal 379/421W 43) 0.42mi - 3:09(7:28/mi) 149/153bpm [1113b/mi] 47cal 396/441W |
Post Marathon Recovery Run
Very slow paced recovery run to the end of Old Watling Street and back again, legs are in bits but feeling a little better for being mobile. I suspect that it will be "Rinse and Repeat" for the next few days. 1) 0.62mi - 6:14(10:03/mi) 111/118bpm [1115b/mi] 72cal 307/411W 2) 0.62mi - 6:17(10:07/mi) 112/120bpm [1133b/mi] 72cal 307/350W 3) 0.62mi - 5:56(9:33/mi) 110/115bpm [1051b/mi] 66cal 311/351W 4) 0.39mi - 3:50(9:47/mi) 112/118bpm [1097b/mi] 44cal 317/391W Add a comment
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1) 0.62mi - 5:53(9:28/mi) 119/128bpm [1127b/mi] 73cal 330/411W
2) 0.62mi - 5:52(9:27/mi) 122/129bpm [1153b/mi] 76cal 317/392W 3) 0.62mi - 5:27(8:45/mi) 126/140bpm [1104b/mi] 75cal 373/476W 4) 0.49mi - 4:11(8:37/mi) 119/125bpm [1025b/mi] 50cal 348/416W Add a comment
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Continuing the shorter and easy paced runs for a few more days, everything feels so much better than the previous day!
1) 0.62mi - 5:35(8:59/mi) 112/122bpm [1007b/mi] 68cal 352/443W 2) 0.62mi - 5:46(9:18/mi) 113/132bpm [1050b/mi] 69cal 341/385W 3) 0.62mi - 5:27(8:46/mi) 109/121bpm [956b/mi] 63cal 328/366W 4) 0.38mi - 3:30(9:12/mi) 114/120bpm [1049b/mi] 42cal 336/408W Add a comment
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Easy paced run from Medway Park, solo up to the Naval Memorial, along to Longhill Avenue and then back down with the Darland group, heavy rain throughout...
Same distance as the other easy or recovery runs but slightly quicker as my legs are feeling more normal. 1) 0.62mi - 5:01(8:04/mi) 126/136bpm [1017b/mi] 70cal 400/447W 2) 0.62mi - 5:08(8:16/mi) 125/133bpm [1033b/mi] 73cal 373/492W 3) 0.62mi - 4:31(7:16/mi) 128/134bpm [930b/mi] 66cal 373/415W 4) 0.34mi - 2:28(7:18/mi) 127/131bpm [928b/mi] 35cal 378/399W 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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Lunchtime circuit of St. Mary's Island from work, dodgy heart rate on and off during the first 10 minutes or so but eventually settled down.
Squeezed an extra mile in without any issues. 1) 0.62mi - 5:17(8:30/mi) 134/155bpm [1139b/mi] 65cal 341/504W 2) 0.62mi - 5:10(8:18/mi) 134/147bpm [1113b/mi] 74cal 365/464W 3) 0.62mi - 4:58(8:00/mi) 130/135bpm [1040b/mi] 71cal 355/387W 4) 0.62mi - 5:03(8:08/mi) 131/136bpm [1066b/mi] 72cal 355/391W 5) 0.62mi - 5:11(8:20/mi) 130/134bpm [1084b/mi] 73cal 362/435W 6) 0.01mi - 7(8:28/mi) 127/128bpm [1074b/mi] 2cal 383/398W Add a comment
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Post parkrun warm down, no issues to report after something a little faster...👍
1) 0.62mi - 5:24(8:41/mi) 133/148bpm [1155b/mi] 75cal 374/470W 2) 0.62mi - 5:02(8:06/mi) 139/144bpm [1126b/mi] 74cal 380/519W 3) 0.2mi - 1:36(8:00/mi) 134/139bpm [1072b/mi] 23cal 339/359W Add a comment
Mote Park parkrun, easy first kilometre to warm up and the remaining 4km with progressively more effort.
Feeling pretty good, no residual soreness from the marathon. 1) 0.62mi - 4:49(7:46/mi) 129/146bpm [1001b/mi] 68cal 415/539W 2) 0.62mi - 4:26(7:08/mi) 141/147bpm [1005b/mi] 70cal 420/512W 3) 0.62mi - 4:25(7:06/mi) 150/157bpm [1066b/mi] 72cal 428/554W 4) 0.62mi - 4:20(6:58/mi) 155/160bpm [1080b/mi] 73cal 439/637W 5) 0.62mi - 4:14(6:48/mi) 158/164bpm [1074b/mi] 73cal 441/655W 6) 0.07mi - 30(6:44/mi) 155/157bpm [1043b/mi] 8cal 416/427W Add a comment
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Sunday Morning Longish Run
Wet birthday circuit from the Bench via Star Lane, Hempstead, Maidstone Road, Bredhurst, the Capstone Valley and North Dane Way, cut short at Luton Rec to avoid loading up my achilles and calf muscles. Deep water in a few places, otherwise nothing else to report. 👍 1) 0.62mi - 5:01(8:04/mi) 120/131bpm [969b/mi] 67cal 387/473W 2) 0.62mi - 4:52(7:50/mi) 118/134bpm [924b/mi] 64cal 370/445W 3) 0.62mi - 5:17(8:30/mi) 139/150bpm [1181b/mi] 80cal 436/529W 4) 0.62mi - 5:05(8:11/mi) 137/144bpm [1120b/mi] 76cal 413/531W 5) 0.62mi - 4:44(7:37/mi) 144/147bpm [1097b/mi] 74cal 437/510W 6) 0.62mi - 4:48(7:43/mi) 142/148bpm [1096b/mi] 73cal 414/489W 7) 0.62mi - 4:37(7:26/mi) 138/145bpm [1026b/mi] 68cal 357/494W 8) 0.62mi - 4:40(7:31/mi) 142/149bpm [1067b/mi] 71cal 393/522W 9) 0.62mi - 5:01(8:05/mi) 135/146bpm [1091b/mi] 71cal 368/491W 10) 0.62mi - 4:30(7:14/mi) 133/140bpm [963b/mi] 62cal 348/382W 11) 0.62mi - 4:56(7:56/mi) 135/147bpm [1071b/mi] 69cal 386/499W 12) 0.62mi - 4:54(7:54/mi) 133/147bpm [1050b/mi] 65cal 317/434W 13) 0.57mi - 4:20(7:32/mi) 131/138bpm [988b/mi] 57cal 349/504W Add a comment
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4 miles, zones 1 and 2, taking it easy because of a head cold or some other post marathon virus...
1) 0.62mi - 5:08(8:16/mi) 110/119bpm [909b/mi] 63cal 345/444W 2) 0.62mi - 5:00(8:03/mi) 119/125bpm [959b/mi] 67cal 355/430W 3) 0.62mi - 4:43(7:35/mi) 120/127bpm [910b/mi] 62cal 336/383W 4) 0.62mi - 5:04(8:10/mi) 127/133bpm [1037b/mi] 70cal 381/467W 5) 0.62mi - 5:11(8:21/mi) 131/136bpm [1094b/mi] 73cal 398/448W 6) 0.62mi - 4:56(7:56/mi) 133/136bpm [1056b/mi] 71cal 399/477W 7) 0.36mi - 2:54(8:07/mi) 131/138bpm [1063b/mi] 41cal 369/479W Add a comment
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Distance Group Grass Session
Warm up with Jamie, 3 x (700m, 90 seconds, 320m, 45 seconds, 380m, 90 seconds), warm down with the group. Reps were 2:55, 70, 85, 2:38, 65, 80, 2:32, 63, 78. Felt pretty good as the session wore on. 1) 0.62mi - 5:08(8:15/mi) 118/128bpm [973b/mi] 67cal 383/499W 2) 0.62mi - 4:43(7:35/mi) 120/126bpm [911b/mi] 63cal 360/446W 3) 0.34mi - 2:50(8:25/mi) 127/134bpm [1070b/mi] 40cal 378/445W 4) 0.43mi - 2:55(6:49/mi) 125/140bpm [851b/mi] 39cal 430/580W 5) 0.02mi - 1:20(1:18:25/mi) 112/140bpm [8782b/mi] 13cal 61/505W 6) 0.19mi - 1:10(5:57/mi) 124/139bpm [739b/mi] 16cal 470/568W 7) 0.01mi - 45(1:36:30/mi) 132/140bpm [12738b/mi] 11cal 73/492W 8) 0.23mi - 1:25(6:05/mi) 133/150bpm [809b/mi] 21cal 470/554W 9) 0.01mi - 1:29(2:02:36/mi) 118/150bpm [14467b/mi] 16cal 38/517W 10) 0.44mi - 2:38(6:02/mi) 141/156bpm [851b/mi] 40cal 473/608W 11) 0.03mi - 1:30(56:06/mi) 118/156bpm [6620b/mi] 14cal 64/531W 12) 0.2mi - 1:05(5:30/mi) 132/152bpm [727b/mi] 15cal 490/612W 13) 0.01mi - 45(1:02:07/mi) 146/152bpm [9069b/mi] 12cal 104/533W 14) 0.24mi - 1:20(5:38/mi) 143/159bpm [806b/mi] 21cal 476/593W 15) 0.03mi - 1:30(48:05/mi) 130/160bpm [6251b/mi] 17cal 66/618W 16) 0.43mi - 2:32(5:51/mi) 150/165bpm [878b/mi] 41cal 472/576W 17) 0.03mi - 1:29(57:51/mi) 129/165bpm [7463b/mi] 16cal 50/570W 18) 0.19mi - 1:03(5:23/mi) 137/153bpm [738b/mi] 14cal 489/686W 19) 0.02mi - 44(33:44/mi) 151/157bpm [5093b/mi] 12cal 101/570W 20) 0.24mi - 1:18(5:30/mi) 151/165bpm [830b/mi] 22cal 483/599W 21) 0.03mi - 1:31(53:48/mi) 134/165bpm [7209b/mi] 18cal 54/626W 22) 0.62mi - 5:19(8:33/mi) 126/131bpm [1078b/mi] 70cal 387/480W 23) 0.62mi - 5:10(8:18/mi) 125/137bpm [1038b/mi] 66cal 351/464W 24) 0.62mi - 5:01(8:04/mi) 128/134bpm [1032b/mi] 66cal 365/445W 25) 0.03mi - 13(7:11/mi) 133/134bpm [955b/mi] 3cal 399/417W Add a comment
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Very easy paced out and back to the end of Old Watling Street, wasn't up to anything else because of a puffy leg (bites on the back of my calf). Hoping for better tomorrow night!
1) 0.62mi - 5:33(8:56/mi) 111/118bpm [991b/mi] 67cal 347/395W 2) 0.62mi - 5:26(8:44/mi) 117/122bpm [1023b/mi] 69cal 356/403W 3) 0.62mi - 5:00(8:02/mi) 117/122bpm [941b/mi] 64cal 366/411W 4) 0.39mi - 3:17(8:28/mi) 121/124bpm [1025b/mi] 43cal 374/464W Add a comment
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Post session warm down with Jacques, Jamie and Anthony.
1) 0.62mi - 4:57(7:58/mi) 118/126bpm [939b/mi] 65cal 358/433W 2) 0.62mi - 4:45(7:38/mi) 127/131bpm [970b/mi] 68cal 378/391W 3) 0.62mi - 4:41(7:32/mi) 130/133bpm [979b/mi] 68cal 382/394W 4) 0.25mi - 1:52(7:26/mi) 133/136bpm [988b/mi] 28cal 390/402W Add a comment
Distance Group Track Session
16 x 400m (comfortable pacing) off of 60 seconds, each rep between 88 and 97 seconds. Feeling great to be back on the track, legs feel great!! Two weeks and a day until the first vets' league track meeting. 1) 0.25mi - 1:43(6:53/mi) 122/137bpm [840b/mi] 23cal 445/553W 2) 0.03mi - 1:00(32:24/mi) 114/136bpm [3694b/mi] 14cal 75/440W 3) 0.25mi - 1:34(6:20/mi) 125/142bpm [792b/mi] 25cal 448/573W 4) 0.04mi - 1:00(26:46/mi) 124/142bpm [3319b/mi] 11cal 103/473W 5) 0.25mi - 1:35(6:23/mi) 126/143bpm [805b/mi] 22cal 431/548W 6) 0.03mi - 1:00(32:08/mi) 119/144bpm [3824b/mi] 10cal 105/462W 7) 0.25mi - 1:29(5:59/mi) 130/147bpm [777b/mi] 20cal 467/594W 8) 0.03mi - 1:00(32:14/mi) 131/148bpm [4222b/mi] 13cal 111/513W 9) 0.25mi - 1:30(6:02/mi) 133/149bpm [802b/mi] 21cal 467/562W 10) 0.04mi - 1:00(26:59/mi) 128/149bpm [3453b/mi] 12cal 118/491W 11) 0.25mi - 1:30(6:04/mi) 133/149bpm [807b/mi] 21cal 458/545W 12) 0.04mi - 1:00(26:49/mi) 128/149bpm [3432b/mi] 12cal 117/494W 13) 0.25mi - 1:29(5:58/mi) 133/150bpm [795b/mi] 21cal 456/542W 14) 0.04mi - 1:00(26:45/mi) 132/151bpm [3531b/mi] 12cal 118/511W 15) 0.25mi - 1:34(6:19/mi) 132/146bpm [833b/mi] 22cal 444/519W 16) 0.04mi - 1:00(27:03/mi) 126/147bpm [3408b/mi] 12cal 96/469W 17) 0.25mi - 1:33(6:15/mi) 133/146bpm [831b/mi] 22cal 454/537W 18) 0.04mi - 1:00(26:52/mi) 128/146bpm [3439b/mi] 12cal 82/454W 19) 0.25mi - 1:34(6:19/mi) 132/148bpm [833b/mi] 24cal 453/545W 20) 0.03mi - 1:00(32:04/mi) 129/149bpm [4136b/mi] 11cal 102/468W 21) 0.25mi - 1:35(6:21/mi) 132/145bpm [838b/mi] 23cal 443/537W 22) 0.04mi - 1:00(26:57/mi) 131/145bpm [3531b/mi] 13cal 84/459W 23) 0.25mi - 1:37(6:30/mi) 131/143bpm [851b/mi] 23cal 437/525W 24) 0.04mi - 1:00(26:38/mi) 128/144bpm [3409b/mi] 12cal 98/458W 25) 0.25mi - 1:36(6:25/mi) 130/144bpm [835b/mi] 23cal 442/542W 26) 0.03mi - 59(31:54/mi) 127/144bpm [4052b/mi] 11cal 72/449W 27) 0.25mi - 1:37(6:31/mi) 130/143bpm [847b/mi] 23cal 437/534W 28) 0.04mi - 1:00(26:51/mi) 124/145bpm [3330b/mi] 10cal 91/467W 29) 0.25mi - 1:35(6:22/mi) 131/144bpm [834b/mi] 23cal 441/543W 30) 0.04mi - 1:00(26:51/mi) 131/145bpm [3517b/mi] 11cal 90/479W 31) 0.25mi - 1:36(6:27/mi) 131/144bpm [845b/mi] 23cal 439/522W 32) 0.02mi - 1:00(40:26/mi) 127/145bpm [5134b/mi] 10cal 87/473W Add a comment
Pre session warm up, Medway Park to the Naval Memorial and back plus some laps of the track to make up the distance.
1) 0.62mi - 5:17(8:30/mi) 124/135bpm [1053b/mi] 71cal 396/484W 2) 0.62mi - 5:03(8:08/mi) 117/129bpm [952b/mi] 64cal 337/474W 3) 0.62mi - 4:37(7:26/mi) 125/130bpm [928b/mi] 65cal 394/444W 4) 0.16mi - 1:11(7:40/mi) 127/129bpm [975b/mi] 17cal 385/404W 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 paced 5k out and back to Farmhill Avenue with a loop around King Arthur's Drive, Cooling Road and Brompton Farm Road.
1) 0.62mi - 5:01(8:04/mi) 112/121bpm [904b/mi] 63cal 350/429W 2) 0.62mi - 5:04(8:09/mi) 120/125bpm [978b/mi] 68cal 357/442W 3) 0.62mi - 4:47(7:43/mi) 120/127bpm [925b/mi] 64cal 355/424W 4) 0.62mi - 5:17(8:30/mi) 129/136bpm [1097b/mi] 75cal 406/463W 5) 0.62mi - 5:03(8:08/mi) 128/132bpm [1042b/mi] 70cal 394/452W 6) 0.19mi - 1:37(8:28/mi) 128/133bpm [1083b/mi] 22cal 358/422W |
parkrun Plus™
1km warm up, Mote Park parkrun, 2km warm down. Steady start again (until the house this time) before pushing on for the remainder. Eased down towards the finish before crossing the line in 8th for 20:35, felt comfortable throughout. 🏃💪 1) 0.61mi - 5:07(8:23/mi) 118/132bpm [989b/mi] 64cal 336/426W 2) 0.62mi - 4:27(7:10/mi) 137/149bpm [982b/mi] 69cal 441/577W 3) 0.62mi - 4:01(6:28/mi) 148/152bpm [957b/mi] 66cal 445/542W 4) 0.62mi - 3:58(6:23/mi) 156/159bpm [995b/mi] 69cal 454/587W 5) 0.62mi - 3:50(6:11/mi) 162/167bpm [1001b/mi] 70cal 475/619W 6) 0.62mi - 3:51(6:13/mi) 165/169bpm [1025b/mi] 73cal 455/630W 7) 0.07mi - 27(6:21/mi) 161/162bpm [1022b/mi] 8cal 455/467W 8) 0.62mi - 5:24(8:42/mi) 133/161bpm [1156b/mi] 73cal 362/527W 9) 0.62mi - 4:59(8:01/mi) 134/141bpm [1075b/mi] 70cal 370/466W 10) 0.37mi - 3:08(8:27/mi) 131/140bpm [1107b/mi] 43cal 370/469W Add a comment
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First three miles across the Banks, around Ambley Wood and Anchorians with Gareth Williams, the rest solo.
Along the A2 to Salisbury Road, through The Platters, Hoath Wood and back along the Banks. 1) 0.62mi - 5:23(8:40/mi) 116/126bpm [1005b/mi] 67cal 362/414W 2) 0.62mi - 5:53(9:28/mi) 121/130bpm [1146b/mi] 77cal 349/475W 3) 0.62mi - 5:49(9:22/mi) 111/118bpm [1040b/mi] 65cal 303/396W 4) 0.62mi - 5:49(9:21/mi) 113/123bpm [1057b/mi] 67cal 324/437W 5) 0.62mi - 5:55(9:31/mi) 117/123bpm [1113b/mi] 68cal 321/379W 6) 0.62mi - 5:10(8:19/mi) 116/124bpm [964b/mi] 62cal 363/421W 7) 0.62mi - 5:12(8:23/mi) 122/128bpm [1022b/mi] 66cal 357/417W 8) 0.62mi - 4:54(7:54/mi) 122/129bpm [963b/mi] 62cal 359/422W 9) 0.62mi - 5:20(8:36/mi) 132/136bpm [1134b/mi] 75cal 393/429W 10) 0.62mi - 5:11(8:20/mi) 134/139bpm [1118b/mi] 74cal 389/459W 11) 0.62mi - 5:08(8:15/mi) 137/141bpm [1131b/mi] 74cal 376/436W 12) 0.62mi - 5:07(8:14/mi) 135/142bpm [1113b/mi] 72cal 364/443W 13) 0.62mi - 4:55(7:55/mi) 137/146bpm [1084b/mi] 70cal 359/529W 14) 0.28mi - 2:08(7:35/mi) 135/137bpm [1023b/mi] 31cal 364/377W Add a comment
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The one where you realise almost immediately that you're wearing the wrong shoes!
Slipping and sliding my way around the Darnley Mausoleum, decided to go home across the golf course and bumped into Mark & Lynn Champion at the top. Kept my heart rate comfortably in zones 1 and 2 apart from the steepest part of the climb to the mausoleum. 1) 0.62mi - 5:09(8:18/mi) 116/126bpm [962b/mi] 66cal 356/441W 2) 0.62mi - 5:39(9:05/mi) 127/137bpm [1154b/mi] 79cal 361/457W 3) 0.62mi - 5:44(9:14/mi) 133/142bpm [1228b/mi] 85cal 388/465W 4) 0.62mi - 4:49(7:45/mi) 127/135bpm [984b/mi] 68cal 345/409W 5) 0.62mi - 4:58(8:00/mi) 122/132bpm [976b/mi] 64cal 357/450W 6) 0.62mi - 5:06(8:13/mi) 122/129bpm [1003b/mi] 65cal 356/409W 7) 0.62mi - 5:11(8:21/mi) 127/135bpm [1060b/mi] 69cal 395/445W 8) 0.62mi - 4:57(7:58/mi) 124/131bpm [988b/mi] 63cal 379/432W 9) 0.62mi - 4:56(7:57/mi) 126/133bpm [1002b/mi] 65cal 387/473W 10) 0.04mi - 21(9:17/mi) 123/124bpm [1141b/mi] 5cal 358/376W 7th May 2024, 12:54am
Mark J 🇳🇿 wrote: I bloody hate it when you find you have the wrong shoes on. Still a nice run.7th May 2024, 7:55am
Alun wrote: Thanks Mark, it's a beautiful place to run but needs a mudclaw until the ground dries up, this year is particularly wet.7th May 2024, 8:00am
Mark J 🇳🇿 wrote: Yes, so I understand. Our respective families back there keep telling us its been raining since last October. Add a comment
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Post session warm down, up across the Lines, up Chatham Hill, down Rock Avenue, Canterbury Street and back to the car.
1) 0.62mi - 5:35(8:59/mi) 123/130bpm [1106b/mi] 74cal 359/426W 2) 0.62mi - 5:26(8:44/mi) 126/134bpm [1101b/mi] 73cal 339/445W 3) 0.62mi - 5:12(8:23/mi) 134/143bpm [1123b/mi] 75cal 372/471W 4) 0.62mi - 4:39(7:29/mi) 129/132bpm [966b/mi] 64cal 353/388W 5) 0.22mi - 1:40(7:39/mi) 136/140bpm [1040b/mi] 25cal 385/425W Add a comment
Distance Group Track Session
4 x 400m, 4 x 300m, 4 x 200m. 60 seconds between the reps and 3 minutes between the sets. 400s and 300s with Richard K. 400m: 88, 84, 82 and 80 seconds, 300m: 59, 59, 57 and 58 seconds, 200m: 37, 37, 36 and 36 seconds. Feeling pretty strong. 1) 0.25mi - 1:28(5:55/mi) 129/150bpm [763b/mi] 22cal 472/548W 2) 0.03mi - 1:00(31:59/mi) 126/150bpm [4030b/mi] 13cal 96/528W 3) 0.25mi - 1:24(5:39/mi) 135/154bpm [762b/mi] 21cal 493/544W 4) 0.04mi - 1:00(26:46/mi) 135/153bpm [3614b/mi] 14cal 105/513W 5) 0.25mi - 1:22(5:28/mi) 138/157bpm [754b/mi] 21cal 487/550W 6) 0.03mi - 1:00(31:56/mi) 147/159bpm [4694b/mi] 16cal 89/561W 7) 0.25mi - 1:20(5:23/mi) 144/161bpm [775b/mi] 21cal 502/564W 8) 0.12mi - 3:00(25:22/mi) 119/164bpm [3018b/mi] 32cal 110/548W 9) 0.19mi - 59(5:17/mi) 138/157bpm [729b/mi] 14cal 495/570W 10) 0.04mi - 59(26:35/mi) 144/158bpm [3827b/mi] 16cal 111/618W 11) 0.18mi - 59(5:27/mi) 143/158bpm [779b/mi] 15cal 498/571W 12) 0.04mi - 59(26:32/mi) 148/159bpm [3928b/mi] 16cal 112/598W 13) 0.19mi - 57(5:08/mi) 144/159bpm [739b/mi] 14cal 470/566W 14) 0.03mi - 1:00(32:05/mi) 149/161bpm [4781b/mi] 17cal 97/553W 15) 0.19mi - 58(5:11/mi) 145/163bpm [751b/mi] 15cal 507/574W 16) 0.09mi - 3:00(34:29/mi) 116/164bpm [3999b/mi] 23cal 45/562W 17) 0.12mi - 37(4:57/mi) 130/150bpm [643b/mi] 8cal 467/575W 18) 0.04mi - 1:00(22:55/mi) 141/152bpm [3231b/mi] 14cal 125/632W 19) 0.12mi - 37(4:55/mi) 138/154bpm [678b/mi] 9cal 455/602W 20) 0.04mi - 1:00(26:44/mi) 146/157bpm [3902b/mi] 16cal 106/589W 21) 0.12mi - 36(5:01/mi) 141/156bpm [708b/mi] 8cal 468/574W 22) 0.06mi - 1:00(17:53/mi) 151/161bpm [2701b/mi] 15cal 114/653W 23) 0.12mi - 36(4:49/mi) 142/159bpm [685b/mi] 9cal 453/617W 24) 0.11mi - 3:01(27:00/mi) 121/162bpm [3268b/mi] 24cal 58/564W Add a comment
Pre session warm up with various members of the group at different stages.
It can't rain all the time... 1) 0.62mi - 5:11(8:20/mi) 112/126bpm [933b/mi] 65cal 351/442W 2) 0.62mi - 4:54(7:53/mi) 120/126bpm [945b/mi] 67cal 372/396W 3) 0.62mi - 4:50(7:46/mi) 124/132bpm [964b/mi] 67cal 376/411W 4) 0.17mi - 1:19(7:44/mi) 125/131bpm [966b/mi] 18cal 380/396W Add a comment
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Easy paced 5 miles from Shorne Ridgeway to, from and around the Shorne Wood country park.
Nose breathing for 90% of the run because of the large clusters of insects. 1) 0.62mi - 5:08(8:16/mi) 120/128bpm [992b/mi] 67cal 378/439W 2) 0.62mi - 5:04(8:08/mi) 126/136bpm [1026b/mi] 70cal 379/453W 3) 0.62mi - 4:47(7:41/mi) 128/133bpm [984b/mi] 67cal 391/468W 4) 0.62mi - 4:55(7:54/mi) 131/139bpm [1035b/mi] 70cal 390/459W 5) 0.62mi - 4:42(7:34/mi) 133/137bpm [1005b/mi] 68cal 390/445W 6) 0.62mi - 4:49(7:44/mi) 135/142bpm [1045b/mi] 70cal 388/463W 7) 0.62mi - 4:56(7:57/mi) 135/141bpm [1072b/mi] 72cal 403/465W 8) 0.62mi - 4:42(7:34/mi) 133/136bpm [1006b/mi] 67cal 384/428W 9) 0.15mi - 1:06(7:32/mi) 134/137bpm [1009b/mi] 16cal 405/456W Add a comment
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