riggys99

Last on at 5am, 21st Nov 2024

M50 South Yorkshire

Pronghorn Antelope (75)

FETCH SUPPORTER

About
Bests
All Races
Pics
Mileage
Training
Blog

STATUS Click here to update your status

Achilles

FERC

About Me
This user has not added a description. Show More...

Random Q&A	See your Q&A
This user has not completed any responses.

Recent Blogs
In search of a negative split marathon	29th Oct
A course PB	Sep 2024
Nearly race day	Sep 2024
A different approach to my marathon training	Aug 2024
Taper ideas from Runners Connect	Apr 2024

My parkrun
Clumber Park parkrun

Recent Training
20th Nov	General	0.3mi	14:54
19th Nov	Other	0mi	3:12
19th Nov	Physiotherapy	0mi	20:00
19th Nov	Dog Walking	0.2mi	10:54
18th Nov	Strength	0mi	4:01

Planned Races	Show more
Cleethorpes Maravan - Day 1	24th Nov
Tissington Trail half marathon (Saturday)	25th Jan
Monsal Trail April Half Marathon (Saturday)	5th Apr
Tissington Trail Marathon	27th Apr
ABP HUMBER COASTAL HALF MARATHON	Sep 25

12 Month Benchmarks	Run
Mile	6:05
5k	19:39
5mi	32:15
10k	40:00
10mi	1:08:03
Half	1:29:12
20mi	2:36:44

Recent Pictures	Show more

2024 Targets	Set your targets
Run 2110

Recent Threads
Mundane thread
RW sub3/3.15
How was your run today?
The sub 3.30 marathon thread
The Sub-40-10k help and advice thread
Escape from Meriden

Buddies (21)

Followers (12)

Badges Collected	See available badges
+ 233 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	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	17						6:13 70.72	6:09 71.48	6:09 6:09/mi	71.48
5km	40	22:15 64.63	20:01 71.84	19:01 76.82	19:29 75.26	19:58 74.35	19:32 76.62	19:49 76.14	19:01 6:07/mi	76.82
10km	14	43:23 67.34	40:26 72.86	39:22 74.84	40:20 74.29			40:14 75.76	39:22 6:20/mi	75.76
10mi	2	1:23:38 57.73	1:12:26 67.22						1:12:26 7:15/mi	67.22
13.1mi	10	1:40:31 63.53	1:30:34 71.13	1:26:37 74.37		1:32:25 71.55	1:29:36 73.80	1:29:41 75.07	1:26:37 6:37/mi	75.07
14mi	2		1:46:38 64.85					1:45:52 68.27	1:45:52 7:34/mi	68.27
26.2km	1							1:55:06 73.75	1:55:06 7:04/mi	73.75
26.2mi	5	3:27:35 64.51	3:05:52 72.67		3:11:28 71.16		3:30:47 65.78		3:05:52 7:06/mi	72.67
26.7mi	1					3:23:09 69.86			3:23:09 7:37/mi	69.86

Date	Planned Races			Distance
12 Oct	Sheffield City 10k			10km
21 Sep	ABP HUMBER COASTAL HALF MARATHON			13.1mi
27 Apr	Tissington Trail Marathon			26.2mi
5 Apr	Monsal Trail April Half Marathon (Saturday)			13.1mi
25 Jan	Tissington Trail half marathon (Saturday) Confirmed			13.1mi
24 Nov	Cleethorpes Maravan - Day 1 Confirmed			26.7mi
2024		Result	WAVA	Distance
2 Nov	Rother Valley parkrun SB	19:49	76.14	5km
27 Oct	My metric marathon PB	1:55:06	73.75	26.2km
15 Sep	ABP HUMBER COASTAL HALF MARATHON SB	1:29:41	75.07	13.1mi
17 Aug	Clumber Park parkrun	19:57	75.64	5km
28 Jul	Trust 10K - Clumber Park	42:04	73.09	10km
22 Jun	The Three Lakes Classic PB	1:45:52	68.27	14mi
11 May	Clumber Park parkrun	20:11	74.15	5km
1 May	Fetch Virtual 5K Challenge	20:11	74.15	5km
1 May	May Virtual Mile	6:11	71.10	1mi
1 Apr	April Virtual Mile PB	6:09	71.48	1mi
1 Apr	Fetch Virtual 5K Challenge	20:36	72.65	5km
24 Mar	Trust 10K - Clumber Park	41:20	73.75	10km
1 Mar	Fetch Virtual 5K Challenge	20:09	74.27	5km
1 Mar	March Virtual Mile	6:26	68.33	1mi
25 Feb	Trust 10K - Clumber Park	42:16	72.12	10km
3 Feb	Clumber Park parkrun	20:51	71.78	5km
1 Feb	Fetch Virtual 5K Challenge	20:51	71.78	5km
1 Feb	February Virtual Mile	6:28	67.98	1mi
28 Jan	Trust 10K - Clumber Park	43:13	70.53	10km
1 Jan	Cleethorpes AC NYD 10K SB	40:14	75.76	10km
1 Jan	Fetch Virtual 5K Challenge	19:59	74.89	5km
1 Jan	January Virtual Mile	6:17	69.97	1mi
2023		Result	WAVA	Distance
16 Dec	Rother Valley parkrun	20:18	73.73	5km
1 Dec	December Virtual Mile	6:26	68.33	1mi
1 Dec	Fetch Virtual 5K Challenge	20:07	74.40	5km
5 Nov	Rother Valley Autumn Half	1:31:03	73.28	13.1mi
1 Nov	Fetch Virtual 5K Challenge	19:55	75.14	5km
1 Nov	November Virtual Mile	6:17	69.97	1mi
1 Oct	Fetch Virtual 5K Challenge SB	19:32	76.62	5km
1 Oct	October Virtual Mile	6:13	70.72	1mi
17 Sep	ABP HUMBER COASTAL HALF MARATHON	1:30:57	73.36	13.1mi
1 Sep	Fetch Virtual 5K Challenge	20:04	74.58	5km
1 Sep	September Virtual Mile	6:14	70.53	1mi
1 Aug	August Virtual Mile	6:15	70.34	1mi
1 Aug	Fetch Virtual 5K Challenge	19:48	75.59	5km
1 Jul	July Virtual Mile	6:25	68.51	1mi
1 Jun	June Virtual Mile	6:14	69.97	1mi
27 May	Rother Valley parkrun	20:11	73.55	5km
1 May	May Virtual Mile SB	6:13	70.15	1mi
23 Apr	The Longhorn Marathon SB	3:30:47	65.78	26.2mi
2 Apr	The Monsal Trail Half Marathon & 10k Sunday SB	1:29:36	73.80	13.1mi
1 Apr	April Virtual Mile	6:30	67.10	1mi
1 Mar	March Virtual Mile	6:32	66.75	1mi
1 Feb	February Virtual Mile	6:29	67.27	1mi
31 Jan	January Virtual Mile	6:42	65.09	1mi
2022		Result	WAVA	Distance
20 Nov	Vigilantes Maravan - Day 2 PB	3:23:09	69.86	26.7mi
18 Sep	ABP HUMBER COASTAL HALF MARATHON SB	1:32:25	71.55	13.1mi
2 Jul	Rother Valley parkrun SB	19:58	74.35	5km
16 Apr	Rother Valley parkrun	21:01	70.07	5km
27 Mar	Fetcheveryone Cathedral Challenge			700mi
1 Jan	Cleethorpes New Year's Day 10k			10km
2021		Result	WAVA	Distance
20 Nov	Vigilantes Maravan - Day 1			26.2mi
7 Nov	Gainsborough & Morton Striders 10k	40:46	73.50	10km
25 Sep	Rother Valley parkrun	19:39	74.94	5km
19 Sep	ABP Humber Coastal 10k celebration SB	40:20	74.29	10km
11 Sep	Rother Valley parkrun	19:34	75.26	5km
28 Aug	Rother Valley parkrun	19:50	74.25	5km
21 Aug	Rother Valley parkrun	20:07	73.20	5km
24 Jul	Rother Valley Parkrun	19:59	73.69	5km
18 Jul	Ørsted Great Grimsby 10km Road Race	41:49	71.65	10km
31 May	Boston Marathon UK SB	3:11:28	71.16	26.2mi
24 Apr	Fake parkrun SB	19:29	74.98	5km
20 Mar	Fake parkrun	19:44	74.03	5km
2020		Result	WAVA	Distance
14 Nov	Fake parkrun PB	19:01	76.82	5km
18 Oct	Thoresby 10k	41:11	72.14	10km
17 Oct	Fake parkrun	19:59	73.11	5km
10 Oct	Fake parkrun	20:24	71.61	5km
26 Sep	Fake parkrun	20:24	71.61	5km
19 Sep	Fake parkrun	23:59	60.91	5km
8 Mar	Retford Half Marathon PB	1:26:37	74.37	13.1mi
23 Feb	Run your Heart Out Valentines 10k PB	39:22	74.84	10km
2019		Result	WAVA	Distance
15 Dec	The Derby Runner Bolsover 10k SB	40:26	72.86	10km
16 Nov	Rother Valley Running Festival Marathon PB	3:05:52	72.67	26.2mi
22 Sep	New York Bakery Global Energy Race	42:02	70.09	10km
15 Sep	ABP Humber Coastal half marathon	1:31:39	70.29	13.1mi
11 Aug	Newark Half Marathon SB	1:30:34	71.13	13.1mi
21 Jul	Orsted Great Grimsby 10k	40:46	72.27	10km
13 Jul	Rotherham parkrun	20:53	69.40	5km
7 Jul	Spire 10 Mile PB	1:12:26	67.22	10mi
29 Jun	Rotherham parkrun	20:59	69.07	5km
15 Jun	3 Lakes Classic SB	1:46:38	64.85	14mi
1 Jun	Rother Valley parkrun	20:25	70.43	5km
15 Apr	Boston Marathon	3:13:13	69.30	26.2mi
30 Mar	Rother Valley parkrun SB	20:01	71.84	5km
10 Mar	Retford Half Marathon	1:34:01	67.93	13.1mi
2 Mar	Rother Valley parkrun	21:06	68.15	5km
2018		Result	WAVA	Distance
2 Dec	Percy Pud 10k SB	43:23	67.34	10km
17 Nov	Rother Valley Running Festival Marathon SB	3:27:35	64.51	26.2mi
16 Sep	ABP Coastal Half Marathon SB	1:40:31	63.53	13.1mi
7 Jul	Rother Valley parkrun SB	22:15	64.63	5km
1 Jul	spire 10 miles SB	1:23:38	57.73	10mi
2 Jun	Rother Valley parkrun	23:25	60.93	5km
12 May	Rother Valley parkrun	24:53	57.34	5km
28 Apr	Rother Valley parkrun	25:40	55.59	5km
21 Apr	Rother Valley parkrun	25:29	55.99	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	34	26	34	23	35	30	42	33	37	18	11	0	322
2024	207	91	159	137	205	202	203	163	173	202	52	0	1794
2023	35	48	32	30	37	26	17	21	35	30	14	11	335
2023	201	193	212	107	200	169	127	184	159	172	129	153	2005
2022	39	32	45	50	47	32	35	37	32	31	30	22	431
2022	66	49	143	170	235	225	127	74	153	161	157	109	1669
2021	145	47	146	157	200	79	91	109	161	210	115	17	1477
2020	26	18	26	21	28	39	39	52	58	63	33	9	413
2020	187	178	157	119	227	137	154	211	166	174	206	189	2105
2019	0	13	29	38	6	23	11	25	37	27	25	29	264
2019	128	68	166	118	129	164	180	207	177	165	135	167	1805
2018	0	0	0	0	26	30	35	45	36	3	0	0	174
2018	0	0	0	52	97	116	119	139	123	165	100	158	1069

Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31
-	0.1mi, 3:56 Walk - Dog Walking 1) 0.05mi - 3:03(57:09/mi) 73/81bpm [4193b/mi] 108/118rpm Add a comment 0.2mi, 10:45 Walk - Dog Walking 1) 0.19mi - 10:45(55:35/mi) 69/82bpm [3836b/mi] 25cal 10/79rpm 1.08/3.57mph Add a comment	4.2mi, 44:57 Run - Easy Easy run back from Rother valley after MP run 1) 4.23mi - 44:57(10:37/mi) 143/150bpm [1519b/mi] 494cal 5.65/6.91mph Add a comment 16.6mi, 1:57:19 Run - Marathon Pace Test run for Maravan race day. Plan was to follow my pacing plan and my eating and drinking plan (just at reduced distances). Had my pre race food about hour or so before I started run as I would on race day. Ran in race shoes, socks, shorts and vest. Started with arm warmers on as I probably will on race day (took them off after I warmed up but easy to carry around race belt). No proper warm up I never do much of a warm up before a marathon. Used the first couple of miles to get up to desired pace for first 5 miles. Increased pace accordingly as run went on. Had 3 aldi granola bars in first 13 miles or so. Plus drinking home made sports drink. Swapped over to jelly babies and sports drink after that (plan for marathon is granula bars to 20 miles then jelly babies with sports drink throughout). Had one caffeine chew at 9 miles then 2 at 13 miles. Felt they made a difference. Last couple also helped on jog home. On maravan day probably take one about 15 miles when I increase pace and 2 about 23 miles for the parkrun to the finish. Negative split for the run Half marathon time where I want it for race day Metric marathon time 1:57.06 1) 5mi - 35:48(7:10/mi) 155/165bpm [1110b/mi] 458cal 8.38/9.48mph 2) 4mi - 28:19(7:05/mi) 163/167bpm [1154b/mi] 377cal 8.48/9.02mph 3) 4mi - 28:02(7:01/mi) 166/169bpm [1163b/mi] 372cal 8.56/8.95mph 4) 3.28mi - 22:58(7:00/mi) 166/169bpm [1162b/mi] 297cal 8.57/9.04mph 5) 0.31mi - 2:10(7:00/mi) 166/168bpm [1162b/mi] 27cal 8.57/8.58mph 6) 0.01mi - 3(5:32/mi) 167/168bpm [925b/mi] 10.83/8.47mph 27th Oct 2024, 2:41pm Bowman 🇸🇪 wrote: Looking good, nice intervals! 27th Oct 2024, 2:44pm Sombrero wrote: Ooosh, that's great running! 27th Oct 2024, 3:11pm Velociraptor wrote: Well done :) 27th Oct 2024, 3:39pm Bowman 🇸🇪 wrote: So you find eating granola bars and jelly babies works better with your stomach than Gels? I thought gels would be nicer to the stomach since they don’t really need to much work to be utilized. Great session. 27th Oct 2024, 3:51pm riggys99 wrote: Gels don’t sit well on my stomach (may be due to my pancreas problems). There is some great research about using mixed type of carbs in a marathon. I am playing with saving the quick acting carbs for the latter stages of the marathon. It’s all an experiment finding what works. My first marathon i used dextrose tablets as fuel and drank water. 27th Oct 2024, 3:55pm Bowman 🇸🇪 wrote: I see, well good luck with your testing! 27th Oct 2024, 3:59pm riggys99 wrote: It seems to be working. I have set splits on my watch for Maravan day so i know when to increase pace and eat. 27th Oct 2024, 4:09pm Bowman 🇸🇪 wrote: Sounds like a great plan. Plan your run and run your plan :) 27th Oct 2024, 4:28pm riggys99 wrote: Till someone shouts go then the plan goes out the window 😁 27th Oct 2024, 4:34pm Bowman 🇸🇪 wrote: I have no idea what you are talking about 😂 27th Oct 2024, 4:36pm usc215 wrote: great pace for a "metric marathon"! 👍 27th Oct 2024, 4:50pm riggys99 wrote: Thanks 27th Oct 2024, 5:57pm Funky Chicken wrote: Interesting re: fuelling. I’ve always used SIS gels for marathons but after the last one am wondering if I might be better off trying something different next time around. 27th Oct 2024, 5:58pm riggys99 wrote: Have play in your long runs 27th Oct 2024, 11:49pm riggys99 wrote: Nice write up on the different fueling strategies https://www.mcmillanrunning.com/fueling-for-the-marathon/ 28th Oct 2024, 7:35am Funky Chicken wrote: Cheers - bookmarked. Add a comment 0.3mi, 9:21 Walk - Dog Walking 1) 0.25mi - 9:21(37:23/mi) 80/89bpm [2991b/mi] 30cal 18/79rpm 1.61/8.75mph Add a comment	4.3mi, 46:49 Run - Easy Easy run with some running drills and short strides. A few little aches and twinges from yesterday at the start but went as run went on. Legs felt better at end of run than start 1) 4.27mi - 46:49(10:58/mi) 127/142bpm [1394b/mi] 424cal 5.47/7.93mph 28th Oct 2024, 6:56pm Sombrero wrote: Sounds like the legs appreciated the blood flow! :-) 28th Oct 2024, 7:01pm riggys99 wrote: Yes 😁 28th Oct 2024, 7:23pm Bowman 🇸🇪 wrote: Well recovered 28th Oct 2024, 7:49pm riggys99 wrote: Thanks 🤩 28th Oct 2024, 10:27pm Mark J 🇳🇿 wrote: Lovely jubbly. 28th Oct 2024, 10:29pm riggys99 wrote: Cheers Add a comment 0.2mi, 11:02 Walk - Dog Walking 1) 0.24mi - 11:02(46:46/mi) 75/91bpm [3508b/mi] 38cal 13/77rpm 1.28/3.36mph Add a comment	4.6mi, 44:55 Run - Easy Easy run legs felt good 1) 4.6mi - 44:55(9:46/mi) 131/145bpm [1279b/mi] 426cal 6.15/6.97mph 29th Oct 2024, 7:49pm Velociraptor wrote: Well done :) 29th Oct 2024, 7:49pm riggys99 wrote: Thanks 🤩 29th Oct 2024, 8:23pm Sombrero wrote: Nicely done. More good miles. 29th Oct 2024, 9:03pm riggys99 wrote: Thankyou 29th Oct 2024, 9:36pm Mark J 🇳🇿 wrote: Super chilled, nice. 29th Oct 2024, 9:56pm riggys99 wrote: Cheers 30th Oct 2024, 5:12am Bowman 🇸🇪 wrote: Nice and easy one, well run! 30th Oct 2024, 6:01am riggys99 wrote: Thanks 🤩 Add a comment 0.2mi, 12:35 Walk - Dog Walking 1) 0.18mi - 12:35(1:11:39/mi) 70/80bpm [5016b/mi] 31cal 8/79rpm 0.84/3.23mph Add a comment	0.2mi, 9:00 Walk - Dog Walking 1) 0.23mi - 9:00(39:08/mi) 76/97bpm [2974b/mi] 27cal 13/80rpm 1.53/21.96mph Add a comment	7.3mi, 1:11:39 Run - Hill Work Nice run with 5x hill sprints, running drills, hoping and box jumping, 6 x strides Legs felt good on the hill sprints and strides Lots of little ghost ghouls witches and wizards around as I went through the village Warm up 1) 2.7mi - 27:20(10:07/mi) 120/141bpm [1214b/mi] 227cal 5.93/6.72mph 5 x hill sprints and recovery 2) 0.07mi - 26(6:39/mi) 125/134bpm [830b/mi] 3cal 9.03/9.66mph 3) 0.1mi - 59(10:14/mi) 139/146bpm [1422b/mi] 10cal 5.87/9.48mph 4) 0.07mi - 25(6:03/mi) 131/133bpm [792b/mi] 3cal 9.93/11.67mph 5) 0.09mi - 57(10:38/mi) 137/143bpm [1457b/mi] 9cal 5.64/9.96mph 6) 0.07mi - 25(5:59/mi) 138/146bpm [826b/mi] 4cal 10.02/11.96mph 7) 0.09mi - 57(10:56/mi) 145/152bpm [1586b/mi] 10cal 5.49/9.81mph 8) 0.07mi - 25(6:11/mi) 133/137bpm [823b/mi] 3cal 9.7/11.35mph 9) 0.09mi - 1:00(11:28/mi) 141/150bpm [1617b/mi] 10cal 5.23/9.93mph 10) 0.07mi - 24(5:58/mi) 130/133bpm [776b/mi] 3cal 10.06/11.63mph Easy 11) 0.18mi - 2:03(11:05/mi) 135/147bpm [1496b/mi] 19cal 5.41/10.21mph Running drills 12) 0.08mi - 1:01(12:20/mi) 136/139bpm [1678b/mi] 10cal 4.86/6.24mph Easy 13) 0.03mi - 19(12:37/mi) 134/137bpm [1692b/mi] 2cal 4.75/5.16mph Hoping and box jumping 14) 0.03mi - 42(26:49/mi) 134/138bpm [3594b/mi] 6cal 2.24/5.91mph Easy 15) 0.05mi - 36(11:59/mi) 135/141bpm [1618b/mi] 5cal 5.01/5.34mph 6 x strides and recovery 16) 0.06mi - 23(6:03/mi) 141/147bpm [853b/mi] 4cal 9.92/10.5mph 17) 0.02mi - 14(12:31/mi) 149/150bpm [1865b/mi] 3cal 4.79/10.29mph 18) 0.07mi - 25(6:23/mi) 151/153bpm [963b/mi] 5cal 9.41/9.56mph 19) 0.02mi - 20(17:19/mi) 147/151bpm [2544b/mi] 4cal 3.47/9.33mph 20) 0.06mi - 22(5:43/mi) 145/147bpm [829b/mi] 4cal 10.49/11.56mph 21) 0.02mi - 14(13:58/mi) 151/156bpm [2109b/mi] 2cal 4.3/10.73mph 22) 0.07mi - 24(5:56/mi) 156/158bpm [927b/mi] 5cal 10.1/10.92mph 23) 0.01mi - 24(27:17/mi) 161/164bpm [4392b/mi] 5cal 2.2/10.69mph 24) 0.06mi - 21(6:02/mi) 158/160bpm [952b/mi] 4cal 9.95/11.35mph 25) 0.02mi - 23(16:35/mi) 158/161bpm [2621b/mi] 5cal 3.62/10.56mph 26) 0.06mi - 24(6:30/mi) 154/158bpm [1001b/mi] 4cal 9.24/10mph Easy run home 27) 3.03mi - 29:44(9:48/mi) 131/158bpm [1284b/mi] 261cal 6.12/10.42mph 31st Oct 2024, 6:08pm Velociraptor wrote: Well done :) 31st Oct 2024, 7:46pm Sombrero wrote: That's a good old mix of running, nicely done. 31st Oct 2024, 8:16pm Mark J 🇳🇿 wrote: Nice strides 31st Oct 2024, 11:58pm riggys99 wrote: Thanks all 1st Nov 2024, 9:10am Bowman 🇸🇪 wrote: nice sess. 1st Nov 2024, 9:11am riggys99 wrote: Thanks Add a comment 0.8mi, 31:36 Walk - Dog Walking 1) 0.83mi - 31:36(38:17/mi) 79/96bpm [3025b/mi] 110cal 24/79rpm 1.57/15.72mph Add a comment
Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7
-	0.2mi, 13:57 Walk - Dog Walking 1) 0.17mi - 13:57(1:22:11/mi) 98/117bpm [8055b/mi] 71cal 7/77rpm 0.73/7.22mph Add a comment 20.3mi, 2:57:41 Run - Long Run Last long run of Maravan training block 20 miles including a full effort Rother valley Parkrun. Parkrun felt good. Worked hard but felt controlled especially as a sub 20 minute run (19:49) Fastest parkrun since September 2021 and highest WAVA of this year so far (Fetch WAVA 76.14) Slow first half mile or so after parkrun has body recovered then a nice run home including a bit on Black Path. Good last long run Now nothing further than around 15 miles or faster than MP apart from strides till race day Warm up to Rother valley 1) 3.89mi - 35:30(9:07/mi) 138/150bpm [1259b/mi] 384cal 6.58/7.31mph Strides and drills 2) 0.32mi - 3:14(9:59/mi) 140/152bpm [1398b/mi] 30cal 6.01/7.64mph Rother Valley parkrun (official time 19:49) 3) 1mi - 6:31(6:31/mi) 165/173bpm [1076b/mi] 88cal 9.2/10.62mph 4) 1mi - 6:20(6:20/mi) 174/177bpm [1102b/mi] 92cal 9.47/9.68mph 5) 1mi - 6:20(6:20/mi) 176/178bpm [1114b/mi] 94cal 9.48/9.73mph 6) 0.13mi - 50(6:22/mi) 176/178bpm [1121b/mi] 12cal 9.42/9.73mph Cool down run home 7) 12.96mi - 1:58:56(9:11/mi) 146/176bpm [1340b/mi] 1019cal 6.54/9.58mph 2nd Nov 2024, 12:52pm Bowman 🇸🇪 wrote: Nice workout, fast parkrun too. Have a lovely taper mate! 2nd Nov 2024, 12:57pm riggys99 wrote: Thanks will try. Still doing a few miles 2nd Nov 2024, 4:05pm Velociraptor wrote: That's a fine session :) 2nd Nov 2024, 4:09pm riggys99 wrote: Thanks 2nd Nov 2024, 6:12pm Mark J 🇳🇿 wrote: Great running and session sir 2nd Nov 2024, 6:46pm riggys99 wrote: Thanks 🤩 3rd Nov 2024, 7:28am usc215 wrote: What an awesome effort!👍 3rd Nov 2024, 8:07am riggys99 wrote: Cheers 5th Nov 2024, 11:21pm tipsku wrote: Well done! That is a heck of a long run, including a sub 20 5k. Very impressive stuff! 5th Nov 2024, 11:37pm riggys99 wrote: Thanks 🤩 Add a comment	0.2mi, 10:47 Walk - Dog Walking 1) 0.18mi - 10:47(58:21/mi) 78/98bpm [4551b/mi] 39cal 11/85rpm 1.03/15.86mph Add a comment	0.2mi, 9:42 Walk - Dog Walking 1) 0.22mi - 9:42(45:00/mi) 77/114bpm [3465b/mi] 29cal 15/88rpm 1.33/6.24mph Add a comment	0.3mi, 10:25 Walk - Dog Walking 1) 0.29mi - 10:25(35:56/mi) 65/89bpm [2336b/mi] 31cal 26/88rpm 1.67/7.78mph Add a comment 0.1mi, 7:00 Walk - Dog Walking 1) 0.14mi - 7:00(48:38/mi) 70/85bpm [3405b/mi] 19cal 11/73rpm 1.23/42.2mph Add a comment 0mi, 2:08 Cross - Strength Left Achilles stretching and strengthening 1) 0mi - 2:08(0/mi) 69/79bpm [INFb/mi] 4cal Add a comment	0mi, 1:02 Cross - Strength 1) 0mi - 1:02(0/mi) 68/75bpm [INFb/mi] 1cal Add a comment 2.8mi, 27:54 Run - Easy Easy run. Achilles felt a lot better. Occasional twinge but otherwise fine 1) 2.83mi - 27:54(9:51/mi) 129/139bpm [1270b/mi] 266cal 6.1/7.16mph 6th Nov 2024, 4:54pm Funky Chicken wrote: Glad it’s improving! 6th Nov 2024, 4:57pm riggys99 wrote: Thanks 6th Nov 2024, 5:49pm Bowman 🇸🇪 wrote: Good to hear, now back to normal maranoia! 6th Nov 2024, 5:53pm riggys99 wrote: Yes 6th Nov 2024, 8:59pm Mark J 🇳🇿 wrote: Good to hear. Nice easy one. 6th Nov 2024, 9:22pm Sombrero wrote: Good news :-) 6th Nov 2024, 9:39pm riggys99 wrote: Thanks Yes normal maranoia is returning be checking the weather soon. 7th Nov 2024, 6:32am Bowman 🇸🇪 wrote: :D Add a comment 0.3mi, 12:14 Walk - Dog Walking 1) 0.26mi - 12:14(47:14/mi) 69/82bpm [3259b/mi] 38cal 16/78rpm 1.27/12.59mph Add a comment	0mi, 1:17 Cross - Strength Achilles 1) 0mi - 1:17(0/mi) 66/73bpm [INFb/mi] 2cal Add a comment 0.2mi, 9:56 Walk - Dog Walking 1) 0.2mi - 9:56(50:48/mi) 67/80bpm [3403b/mi] 24cal 10/96rpm 1.18/5.76mph Add a comment
Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
0mi, 1:01 Cross - Other 1) 0mi - 1:01(0/mi) 88/94bpm [INFb/mi] 4cal Add a comment 2mi, 19:05 Run - Easy Easy run Achilles not bad but tried race day shoes and heel tab appears to be rubbing on sore area 1) 2.04mi - 19:05(9:21/mi) 134/143bpm [1252b/mi] 201cal 6.42/35.15mph 8th Nov 2024, 7:08pm Bowman 🇸🇪 wrote: Fast start :) 9th Nov 2024, 4:50am riggys99 wrote: Not sure what happened with that must be a blip or me legging across the road 9th Nov 2024, 4:52am Bowman 🇸🇪 wrote: I think you are faster than you think 😀 9th Nov 2024, 4:56am riggys99 wrote: 😂 Add a comment 0mi, 2:41 Cross - Other 1) 0mi - 2:41(0/mi) 69/79bpm [INFb/mi] 5cal Add a comment 0.2mi, 10:55 Walk - General 1) 0.24mi - 10:55(44:42/mi) 65/78bpm [2905b/mi] 39cal 16/74rpm 1.34/3.42mph Add a comment 0mi, 2:00 Cross - Strength Achilles Add a comment	0.2mi, 8:37 Walk - Dog Walking 1) 0.2mi - 8:37(43:43/mi) 80/99bpm [3498b/mi] 29cal 16/91rpm 1.37/6.3mph Add a comment 0mi, 1:08 Cross - Strength 1) 0mi - 1:08(0/mi) 71/79bpm [INFb/mi] 2cal Add a comment 0mi, 1:02 Cross - Strength 1) 0mi - 1:02(0/mi) 68/79bpm [INFb/mi] 1cal Add a comment	0mi, 30 Cross - Strength 1) 0mi - 30(0/mi) 104/108bpm [INFb/mi] 2cal Add a comment 14.6mi, 2:06:54 Run - Marathon Pace Bit of a test for Achilles Easy run to Rother valley 1 lap just a little slower than MP/ slightly easier than MP effort 1/2 mile recovery 1 lap MP/effort Easy run home Achilles 2/10 pain wise but no worse at any of the paces if anything slightly better towards end off run No other aches or pains Easy next couple of weeks till race day with just a few miles at MP next weekend Warm up 1) 4.02mi - 36:54(9:11/mi) 135/147bpm [1240b/mi] 381cal 6.53/7.35mph 1 lap Rother valley little slower than MP 2) 2.93mi - 21:34(7:21/mi) 162/170bpm [1191b/mi] 290cal 8.16/8.58mph Easy 3) 0.5mi - 4:42(9:19/mi) 143/164bpm [1332b/mi] 41cal 6.44/8.1mph 1 lap slow end of MP 4) 2.94mi - 21:23(7:16/mi) 168/175bpm [1222b/mi] 296cal 8.25/8.75mph Easy run home 5) 4.2mi - 42:21(10:06/mi) 149/175bpm [1504b/mi] 358cal 5.94/8.68mph 10th Nov 2024, 5:18pm Funky Chicken wrote: Fantastic stuff! Hope the Achilles coped ok at the faster pace. 10th Nov 2024, 5:53pm Velociraptor wrote: Well done :) 10th Nov 2024, 6:15pm Bowman 🇸🇪 wrote: Nice one, how’s tapering treating you? 10th Nov 2024, 6:23pm Sombrero wrote: Excellent work 👏 10th Nov 2024, 7:56pm Mark J 🇳🇿 wrote: Noice 10th Nov 2024, 9:30pm riggys99 wrote: Thanks all Achilles a lot better than a week ago. Probably 75% fixed otherwise no tapering concerns. Checked the weather but only showing til day before race. Only concern at moment is some rain in days leading up to race - there is a few hundred yards on grass but it’s a multi lap race. 10th Nov 2024, 9:35pm Mark J 🇳🇿 wrote: Fingers still crossed then. 10th Nov 2024, 9:38pm riggys99 wrote: Yes 🤞🏻 Add a comment 0mi, 41 Cross - Strength 1) 0mi - 41(0/mi) 73/82bpm [INFb/mi] 1cal Add a comment 0.1mi, 10:03 Walk - Dog Walking 1) 0.1mi - 10:03(1:36:22/mi) 82/97bpm [7902b/mi] 34cal 7/77rpm 0.62/3.21mph Add a comment 0.7mi, 44:49 Walk - Dog Walking 1) 0.74mi - 44:49(1:00:56/mi) 76/90bpm [4632b/mi] 123cal 9/78rpm 0.98/16.03mph Add a comment 0.2mi, 11:12 Walk - Dog Walking 1) 0.17mi - 11:12(1:05:37/mi) 70/88bpm [4593b/mi] 29cal 10/76rpm 0.91/3.11mph Add a comment	0mi, 1:22 Cross - Strength 1) 0mi - 1:22(0/mi) 73/80bpm [INFb/mi] 3cal Add a comment 0.1mi, 13:34 Walk - Dog Walking 1) 0.1mi - 13:34(2:20:23/mi) 80/121bpm [11230b/mi] 41cal 2/78rpm 0.43/38.01mph Add a comment	0.2mi, 13:43 Walk - Dog Walking 1) 0.2mi - 13:43(1:09:00/mi) 83/107bpm [5726b/mi] 48cal 6/79rpm 0.87/18.62mph Add a comment	0mi, 11:01 Cross - Strength 1) 0mi - 11:01(0/mi) 81/97bpm [INFb/mi] 34cal Add a comment 0.4mi, 21:09 Walk - Dog Walking 1) 0.4mi - 21:09(52:19/mi) 73/101bpm [3819b/mi] 58cal 13/86rpm 1.15/15.15mph Add a comment 0.2mi, 17:30 Walk - Dog Walking 1) 0.18mi - 17:30(1:38:57/mi) 72/83bpm [7125b/mi] 40cal 7/70rpm 0.61/2.96mph Add a comment	0mi, 8:58 Cross - Strength 1) 0mi - 8:58(0/mi) 93/122bpm [INFb/mi] 41cal Add a comment 2.6mi, 25:33 Run - Easy Little run to see how the Achilles was feeling. Put heel raisers in to try and move the sore bit away from the heel tab (did this in walking trainers and seemed to help). Still aware of achillies but not painful. Feel like my running form is different maybe trying to protect the injury. Felt ok odd twinge so did a lap of amphitheater at marathon pace (0.25 miles approx). This didn’t aggravate the injury. Fairly pleased with run. Put ice pack on when I got home just as a precaution Easy 1) 1.06mi - 10:22(9:47/mi) 135/148bpm [1320b/mi] 110cal 6.14/6.64mph MP 2) 0.27mi - 1:54(7:07/mi) 150/163bpm [1066b/mi] 23cal 8.44/8.64mph Easy 3) 1.28mi - 13:16(10:20/mi) 140/165bpm [1447b/mi] 142cal 5.8/8.47mph 14th Nov 2024, 5:12pm Bowman 🇸🇪 wrote: How did it feel? 14th Nov 2024, 5:59pm Velociraptor wrote: I'm sitting here with crossed fingers ... 14th Nov 2024, 5:59pm riggys99 wrote: Not to bad slight ache left calf but probably from not running for a few days 14th Nov 2024, 6:00pm riggys99 wrote: Thanks all 14th Nov 2024, 6:00pm riggys99 wrote: Achilles ok 14th Nov 2024, 6:16pm Velociraptor wrote: :) 14th Nov 2024, 6:31pm Bowman 🇸🇪 wrote: Good to hear! 14th Nov 2024, 6:36pm riggys99 wrote: Thanks 14th Nov 2024, 7:40pm Mark J 🇳🇿 wrote: Nicely controlled. Nearly at the start line, too. 14th Nov 2024, 7:48pm riggys99 wrote: Thanks, Yes not long now 14th Nov 2024, 9:46pm Sombrero wrote: Sounds sensible. Bodies lie to us before marathons anyway. You've trained well. :-) 15th Nov 2024, 5:15pm riggys99 wrote: Thanks Add a comment 0.6mi, 26:51 Walk - Dog Walking 1) 0.55mi - 26:51(49:10/mi) 72/85bpm [3540b/mi] 70cal 10/79rpm 1.22/4.19mph Add a comment 0.2mi, 12:31 Walk - Dog Walking 1) 0.22mi - 12:31(56:06/mi) 77/95bpm [4320b/mi] 37cal 8/80rpm 1.07/3.36mph Add a comment
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
0mi, 7:30 Cross - Strength 1) 0mi - 7:30(0/mi) 73/107bpm [INFb/mi] 17cal Add a comment 0.2mi, 11:06 Walk - Dog Walking 1) 0.23mi - 11:06(47:24/mi) 73/83bpm [3460b/mi] 31cal 17/78rpm 1.27/3.01mph Add a comment 0.2mi, 11:21 Walk - Dog Walking 1) 0.22mi - 11:21(52:37/mi) 77/98bpm [4051b/mi] 34cal 12/80rpm 1.14/24.75mph Add a comment	0.6mi, 30:57 Walk - Dog Walking 1) 0.63mi - 30:57(49:03/mi) 76/91bpm [3727b/mi] 92cal 14/79rpm 1.22/2.82mph Add a comment 0.1mi, 8:34 Walk - Dog Walking 1) 0.14mi - 8:34(1:00:31/mi) 75/99bpm [4539b/mi] 23cal 11/81rpm 0.99/39.95mph Add a comment	0mi, 5:26 Cross - Strength 1) 0mi - 5:26(0/mi) 77/101bpm [INFb/mi] 14cal Add a comment 0mi, 1:01 Cross - Strength 1) 0mi - 1:01(0/mi) 128/138bpm [INFb/mi] 9cal Add a comment 9.6mi, 1:21:12 Run - Race Pace Easy few miles warm up then a lap of the Maravan course at low end of z3 HR to give the Achilles a little test. Not really painful now but left leg seems lacking in power only 80-90%. Occasionally getting a twinge especially if jarred or twisted. Ran in normal trainers not racers. Did some Achilles strength work before and after run and they felt easier to do after run probably as tendon was warmed up. Only a week to go feel I need another couple to really feel better about injury. Have a physio appointment on Tuesday I may forget to mention the Maravan on Sunday 😊 1) 5.07mi - 45:31(8:58/mi) 142/151bpm [1274b/mi] 503cal 6.69/7.14mph 2) 3.69mi - 27:50(7:33/mi) 165/172bpm [1245b/mi] 375cal 7.95/8.62mph 3) 0.87mi - 7:51(9:01/mi) 153/169bpm [1379b/mi] 78cal 6.65/8.2mph 17th Nov 2024, 3:58pm Bowman 🇸🇪 wrote: Checking out the course? Well run!🏃‍♂️ 17th Nov 2024, 4:29pm Sombrero wrote: Good miles :-) 17th Nov 2024, 4:50pm Velociraptor wrote: Well done :) I hope you remain painfree :) 17th Nov 2024, 5:39pm peanut wrote: Well done! 17th Nov 2024, 7:16pm Mark J 🇳🇿 wrote: Lovely jubbly. 17th Nov 2024, 8:35pm riggys99 wrote: Thanks 18th Nov 2024, 4:39am Bowman 🇸🇪 wrote: You’ll get there, you know how strange the body can be with niggles and other stuff. And when you are on the starting line it all goes away and the Achilles will feel fine! 18th Nov 2024, 6:11am riggys99 wrote: Thanks. I will get to the start line and I will finish the race. It’s if I can go at the pace I could have before the injury. Add a comment 0mi, 1:33 Cross - Strength 1) 0mi - 1:33(0/mi) 75/80bpm [INFb/mi] 3cal Add a comment 1.2mi, 51:46 Walk - Dog Walking 1) 1mi - 41:49(41:49/mi) 80/101bpm [3345b/mi] 142cal 23/80rpm 1.44/2.8mph 2) 0.22mi - 9:58(45:16/mi) 78/103bpm [3531b/mi] 32cal 23/79rpm 1.33/2.53mph Add a comment 1.2mi, 1:01:05 Walk - Dog Walking 1) 1mi - 54:55(54:55/mi) 82/106bpm [4503b/mi] 179cal 9/80rpm 1.09/3.61mph 2) 0.15mi - 6:11(40:18/mi) 76/85bpm [3062b/mi] 19cal 9/79rpm 1.49/2.84mph Add a comment 0mi, 5:09 Cross - Strength 1) 0mi - 5:09(0/mi) 78/98bpm [INFb/mi] 14cal Add a comment	0mi, 4:01 Cross - Strength 1) 0mi - 4:01(0/mi) 86/101bpm [INFb/mi] 15cal Add a comment 1.8mi, 44:55 Walk - General 1) 1mi - 25:11(25:11/mi) 92/108bpm [2316b/mi] 105cal 44/62rpm 2.38/7.66mph 2) 0.82mi - 19:44(24:04/mi) 96/106bpm [2311b/mi] 84cal 47/79rpm 2.49/11.17mph Add a comment 0.3mi, 12:52 Walk - Dog Walking 1) 0.33mi - 12:52(39:31/mi) 82/106bpm [3240b/mi] 45cal 24/79rpm 1.52/29.85mph Add a comment	0mi, 3:12 Cross - Other 1) 0mi - 3:12(0/mi) 75/89bpm [INFb/mi] 7cal Add a comment 0mi, 20:00 Cross - Physiotherapy Really good physio session. Agrees it’s Achilles tendinitis but not insertion but still quite low To do the calf raises and put the weight into injured leg when raised (which I have been doing ). Can do Maravan then rest afterwards. Suggested not to wear racers as have a raised hard heel tab. Probably 3 weeks more of injury Add a comment 0.2mi, 10:54 Walk - Dog Walking 1) 0.24mi - 10:54(45:16/mi) 80/91bpm [3621b/mi] 34cal 13/77rpm 1.33/17.39mph Add a comment	0.3mi, 14:54 Walk - General 1) 0.33mi - 14:54(45:42/mi) 79/88bpm [3610b/mi] 48cal 17/71rpm 1.31/3.36mph Add a comment	-

+
More...

riggys99

Read Everyone!

Tag A User

Free training & racing tools for runners, cyclists, swimmers & walkers.