DfdMike

About Me
Lifelong runner, now doing Parkruns just for fun plus the odd Cross Country Show More...

Random Q&A	See your Q&A
How do you pick yourself up when you need to? Any of my hobbies

Recent Blogs
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My parkrun
Dartford parkrun

Recent Training
11th Dec	General	4.7mi	47:40
9th Dec	General	6.4mi	1:02:56
7th Dec	General	1.8mi	19:56
7th Dec	General	1.9mi	22:16
6th Dec	General	0.9mi	1:00:10

12 Month Benchmarks	Run	Bike
Mile	7:58	3:38
5k	25:55	13:44
5mi	46:21	22:29
10k	1:00:59	29:13

Recent Pictures

2024 Targets	Set your targets
Bike 250 Run 600

Recent Threads
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Badges Collected	See available badges
+ 156 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2024	PB	WB
5km	1	28:05 57.51	28:05 9:02/mi	57.51

2024		Result	WAVA	Distance
31 Jul	Joydens Wood 5K Summer Series - Race 3 PB	28:05	57.51	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	3	0	3	0	5	13	14	19	5	3	0	0	65
2024	0	0	0	0	0	0	0	0	2.7	3.7	5.3	2.6	14.3
2024	57	84	69	16	10	47	57	49	49	54	29	27	549
2024	0	0	0	60	68	12	21	51	10	0	0	0	221
2023	0	0	0	0	0	2	0	0	0	0	0	25	28
2023	81	35	39	3	25	38	60	67	51	59	84	50	592
2023	0	0	38	148	137	56	0	27	12	12	0	0	431
2022	7	3	4	3	0	0	0	0	0	3	4	0	25
2022	6.1	3.2	0	0.7	0	0	0	0.3	0	0	0.6	0	10.9
2022	57	50	73	68	64	68	62	53	61	64	79	53	752
2022	0	8	0	10	0	14	17	0	49	23	10	0	132
2021	11	9	20	0	2	0	0	0	0	3	0	0	44
2021	0	0	0	5.4	1.5	5.7	5.1	3	5.1	2.4	4.7	4.9	37.9
2021	87	74	90	96	8	24	56	52	55	52	50	53	696
2021	0	0	67	84	8	0	14	21	34	10	6	0	245
2020	0	0	12	75	69	40	26	0	1	0	23	2	247
2020	0	0	0	0	0	0	0	2.9	4.1	4	0	2.9	13.9
2020	14	52	72	73	84	48	72	70	76	67	70	48	745
2020	15	39	30	0	0	35	42	50	110	66	0	13	398
2019	3	0	0	9	5	12	5	6	11	5	6	16	78
2019	0	5	14	27	36	33	19	0	21	60	75	57	346
2019	0	2	15	44	27	40	40	50	33	20	27	21	319
2018	0	3	0	0	0	10	0	3	0	0	1	12	29
2018	7	2	12	47	5	4	49	12	40	28	0	28	233
2018	48	33	42	33	16	0	54	37	25	34	24	19	367
2017	0	9	0	0	0	3	3	0	1	3	5	6	30
2017	0	0	0	0	0	0	0.4	0	0	0	0	0	0.4
2017	0	0	28	14	5	5	6	10	4	2	0	4	77
2017	40	46	47	50	60	49	47	45	35	47	37	34	537
2016	5	1	8	4	4	40	24	4	13	0	9	6	120
2016	0	0	0	0	0	0.4	0	0	0	0	0	0	0.4
2016	10	5	7	20	33	13	22	26	45	6	0	0	187
2016	39	64	48	49	69	32	75	71	45	65	38	46	641
2015	0	0	0	0	0	0	2	3	5	2	1	16	28
2015	11	25	0	0	0	0	35	27	31	5	3	0	136
2015	0	0	0	0	0	9	31	47	43	64	64	35	292
2013	0	0	3	0	0	0	0	0	4	0	0	0	7
2009	0	0	0	0	0	0	0	0	0	0	0	4	4

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	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23
-	0.8mi, 50:05 Swim - General 1) 0.19mi - 10:33(56:35/mi) 112/122bpm [6338b/mi] 101cal 30/rpm 2) 0mi - 3(0/mi) 102/104bpm [INFb/mi] 3) 0mi - 2:36(0/mi) 85/101bpm [INFb/mi] 10cal 4) 0.19mi - 10:30(56:22/mi) 111/127bpm [6257b/mi] 89cal 31/rpm 5) 0mi - 3:05(0/mi) 86/110bpm [INFb/mi] 11cal 6) 0.19mi - 10:39(57:09/mi) 113/137bpm [6457b/mi] 87cal 32/rpm 7) 0mi - 2:06(0/mi) 84/108bpm [INFb/mi] 6cal 8) 0.19mi - 10:33(56:36/mi) 114/127bpm [6452b/mi] 87cal 34/rpm Add a comment 3.7mi, 40:05 Run - Treadmill 1) 1mi - 12:24(12:24/mi) 95/127bpm [1178b/mi] 87cal 2) 1mi - 9:21(9:21/mi) 131/140bpm [1226b/mi] 118cal 3) 1mi - 9:19(9:19/mi) 141/145bpm [1314b/mi] 128cal 4) 0.69mi - 9:01(13:03/mi) 123/147bpm [1606b/mi] 79cal Add a comment	-	0.8mi, 54:57 Swim - General 1) 0.19mi - 10:48(57:58/mi) 137/156bpm [7940b/mi] 143cal 31/rpm 2) 0mi - 3:58(0/mi) 91/135bpm [INFb/mi] 15cal 3) 0.19mi - 10:47(57:50/mi) 141/153bpm [8156b/mi] 143cal 32/rpm 4) 0mi - 1:44(0/mi) 99/141bpm [INFb/mi] 7cal 5) 0.19mi - 10:42(57:26/mi) 128/142bpm [7351b/mi] 110cal 33/rpm 6) 0mi - 6:06(0/mi) 84/119bpm [INFb/mi] 12cal 7) 0.2mi - 10:51(53:45/mi) 126/141bpm [6773b/mi] 110cal 33/rpm Add a comment 4.1mi, 42:35 Run - Treadmill 1) 1mi - 10:56(10:56/mi) 109/125bpm [1191b/mi] 103cal 2) 1mi - 9:21(9:21/mi) 126/145bpm [1177b/mi] 110cal 3) 1mi - 9:13(9:13/mi) 152/157bpm [1401b/mi] 136cal 4) 1mi - 10:41(10:41/mi) 149/160bpm [1591b/mi] 148cal 5) 0.12mi - 2:25(19:32/mi) 112/121bpm [2187b/mi] 8cal Add a comment	-	0.8mi, 51:21 Swim - General 1) 0.19mi - 10:59(58:54/mi) 135/153bpm [7953b/mi] 142cal 31/rpm 2) 0mi - 2:56(0/mi) 91/140bpm [INFb/mi] 12cal 3) 0.19mi - 10:42(57:22/mi) 142/158bpm [8147b/mi] 144cal 33/rpm 4) 0mi - 4:05(0/mi) 87/150bpm [INFb/mi] 12cal 5) 0.19mi - 10:49(58:00/mi) 142/157bpm [8236b/mi] 142cal 33/rpm 6) 0mi - 1:21(0/mi) 105/146bpm [INFb/mi] 8cal 7) 0.19mi - 10:30(56:21/mi) 116/126bpm [6537b/mi] 62cal 34/rpm Add a comment 4mi, 40:46 Run - Treadmill 1) 1mi - 10:29(10:29/mi) 117/135bpm [1228b/mi] 112cal 2) 1mi - 9:16(9:16/mi) 133/139bpm [1232b/mi] 119cal 3) 1mi - 9:16(9:16/mi) 145/149bpm [1343b/mi] 130cal 4) 1mi - 11:33(11:33/mi) 143/158bpm [1651b/mi] 140cal 5) 0.01mi - 12(21:41/mi) 113/114bpm [2450b/mi] 1cal Add a comment	-
Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30
-	5.7mi, 55:01 Run - Treadmill 1) 1mi - 10:07(10:07/mi) 112/128bpm [1134b/mi] 99cal 2) 1mi - 9:22(9:22/mi) 130/137bpm [1217b/mi] 117cal 3) 1mi - 9:09(9:09/mi) 141/147bpm [1290b/mi] 125cal 4) 1mi - 9:28(9:28/mi) 150/154bpm [1419b/mi] 137cal 5) 1mi - 9:16(9:16/mi) 151/156bpm [1400b/mi] 134cal 6) 0.65mi - 7:39(11:46/mi) 146/157bpm [1718b/mi] 99cal Add a comment	-	6mi, 1:00:00 Run - Treadmill 1) 1mi - 10:07(10:07/mi) 108/123bpm [1092b/mi] 92cal 2) 1mi - 9:38(9:38/mi) 127/149bpm [1224b/mi] 114cal 3) 1mi - 9:17(9:17/mi) 148/155bpm [1373b/mi] 134cal 4) 1mi - 10:49(10:49/mi) 151/165bpm [1633b/mi] 155cal 5) 1mi - 11:10(11:10/mi) 139/151bpm [1552b/mi] 134cal 6) 0.8mi - 8:59(11:16/mi) 142/153bpm [1599b/mi] 109cal Add a comment	-	5.5mi, 55:01 Run - Treadmill 1) 1mi - 10:54(10:54/mi) 112/127bpm [1220b/mi] 109cal 2) 1mi - 9:50(9:50/mi) 130/137bpm [1278b/mi] 122cal 3) 1mi - 9:21(9:21/mi) 136/141bpm [1271b/mi] 121cal 4) 1mi - 9:04(9:04/mi) 147/151bpm [1333b/mi] 129cal 5) 1mi - 9:24(9:24/mi) 147/152bpm [1382b/mi] 132cal 6) 0.49mi - 6:29(13:17/mi) 128/141bpm [1701b/mi] 55cal Add a comment	-
Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7
-	0.9mi, 56:31 Swim - General 1) 0.22mi - 13:04(1:00:07/mi) 131/153bpm [7876b/mi] 154cal 32/rpm 2) 0mi - 1:10(0/mi) 88/109bpm [INFb/mi] 4cal 3) 0.22mi - 13:06(1:00:12/mi) 111/123bpm [6683b/mi] 95cal 32/rpm 4) 0mi - 1:27(0/mi) 86/111bpm [INFb/mi] 4cal 5) 0.22mi - 13:11(1:00:36/mi) 113/125bpm [6847b/mi] 98cal 33/rpm 6) 0mi - 1:37(0/mi) 84/116bpm [INFb/mi] 5cal 7) 0.22mi - 12:56(59:30/mi) 114/126bpm [6782b/mi] 99cal 34/rpm Add a comment 3.9mi, 40:08 Run - Treadmill 1) 1mi - 10:59(10:59/mi) 111/133bpm [1219b/mi] 107cal 2) 1mi - 9:10(9:10/mi) 139/145bpm [1274b/mi] 125cal 3) 1mi - 8:58(8:58/mi) 150/156bpm [1344b/mi] 130cal 4) 0.89mi - 11:01(12:24/mi) 130/158bpm [1611b/mi] 104cal Add a comment	-	0.9mi, 59:11 Swim - General 1) 0.19mi - 10:32(56:33/mi) 142/156bpm [8030b/mi] 131cal 32/rpm 2) 0mi - 2:44(0/mi) 92/137bpm [INFb/mi] 12cal 3) 0.23mi - 12:20(52:57/mi) 138/155bpm [7306b/mi] 160cal 33/rpm 4) 0mi - 1:41(0/mi) 94/144bpm [INFb/mi] 7cal 5) 0.22mi - 12:19(56:39/mi) 113/126bpm [6401b/mi] 75cal 34/rpm 6) 0mi - 7:05(0/mi) 73/113bpm [INFb/mi] 13cal 7) 0.22mi - 12:28(57:21/mi) 130/150bpm [7456b/mi] 145cal 34/rpm Add a comment 4.2mi, 42:13 Run - Treadmill 1) 1mi - 11:04(11:04/mi) 108/136bpm [1196b/mi] 101cal 2) 1mi - 10:07(10:07/mi) 125/142bpm [1266b/mi] 113cal 3) 1mi - 9:41(9:41/mi) 135/149bpm [1308b/mi] 118cal 4) 0.95mi - 11:20(11:56/mi) 129/152bpm [1538b/mi] 111cal Add a comment	-	0.9mi, 1:00:10 Swim - General 1) 0.22mi - 12:45(58:39/mi) 115/131bpm [6746b/mi] 115cal 32/rpm 2) 0mi - 1:34(0/mi) 84/110bpm [INFb/mi] 6cal 3) 0.22mi - 12:33(57:43/mi) 113/125bpm [6522b/mi] 111cal 32/rpm 4) 0mi - 3:22(0/mi) 78/114bpm [INFb/mi] 9cal 5) 0.22mi - 12:22(56:51/mi) 117/133bpm [6651b/mi] 113cal 32/rpm 6) 0mi - 4:59(0/mi) 76/128bpm [INFb/mi] 12cal 7) 0.22mi - 12:34(57:48/mi) 134/158bpm [7745b/mi] 154cal 34/rpm Add a comment 4.3mi, 42:56 Run - Treadmill Warm Up; 6 x 1km @ 11kmh with 200m recovery jog (last effort @ 12kmh); Cool Down 1) 1mi - 9:43(9:43/mi) 109/133bpm [1060b/mi] 90cal 2) 1mi - 8:46(8:46/mi) 132/139bpm [1157b/mi] 112cal 3) 1mi - 8:53(8:53/mi) 135/142bpm [1200b/mi] 114cal 4) 1mi - 8:36(8:36/mi) 142/150bpm [1220b/mi] 117cal 5) 0.56mi - 6:58(12:29/mi) 123/152bpm [1535b/mi] 54cal Add a comment	1.8mi, 19:56 Run - General 1) 1mi - 10:45(10:45/mi) 132/144bpm [1418b/mi] 141cal 2) 0.75mi - 9:11(12:10/mi) 134/145bpm [1630b/mi] 116cal Add a comment 1.9mi, 22:16 Run - General 1) 1mi - 10:48(10:48/mi) 109/122bpm [1176b/mi] 116cal 2) 0.86mi - 11:28(13:16/mi) 110/127bpm [1460b/mi] 111cal Add a comment
Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14
-	6.4mi, 1:02:56 Run - General 1) 1mi - 9:27(9:27/mi) 118/127bpm [1114b/mi] 118cal 2) 1mi - 9:11(9:11/mi) 131/139bpm [1202b/mi] 123cal 3) 1mi - 9:48(9:48/mi) 137/140bpm [1343b/mi] 135cal 4) 1mi - 9:59(9:59/mi) 138/141bpm [1377b/mi] 139cal 5) 1mi - 10:16(10:16/mi) 140/144bpm [1437b/mi] 142cal 6) 1mi - 10:09(10:09/mi) 138/141bpm [1402b/mi] 136cal 7) 0.4mi - 4:07(10:22/mi) 135/137bpm [1399b/mi] 54cal Add a comment	-	4.7mi, 47:40 Run - General 1) 1mi - 9:22(9:22/mi) 120/134bpm [1124b/mi] 121cal 2) 1mi - 8:56(8:56/mi) 131/139bpm [1170b/mi] 122cal 3) 1mi - 10:00(10:00/mi) 139/147bpm [1389b/mi] 139cal 4) 1mi - 12:02(12:02/mi) 139/149bpm [1672b/mi] 161cal 5) 0.74mi - 7:20(9:53/mi) 140/146bpm [1384b/mi] 99cal Add a comment	-	-	-

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