ptr_red nose runner

About Me
I've been a runner for as long as I can remember. I was a 100m sprint specialist during my school years, before moving to long distance running around 2014 when I decided I wanted to run a 50k. Have completed 8 marathons and 3 ultras since then, and only plan on doing more! Show More...

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Recent Blogs
My 50km "fun run"	Nov 2024
Running through three countries in a marathon!	Oct 2024
Getting race ready.	Jun 2024
Marathon recovery or 5k PB!	May 2024
A good day out for Regensburg Marathon (and all the back story)	May 2024

My parkrun
Riemer parkrun

Recent Training
26th Dec	Easy	7.1mi	1:00:01
25th Dec	Easy	6.2mi	52:53
24th Dec	Easy	10.8mi	1:29:12
23rd Dec	Easy	7.1mi	1:02:45
22nd Dec	General	3.1mi	26:40

Planned Races
Chiltern Ridge Ultra	5th Apr
Flitton Potato Race	1st Jun
Suffolk Backyard Ultra	7th Jun

12 Month Benchmarks	Run	Bike
Mile	5:59	3:11
5k	20:02	11:22
5mi	32:49	18:32
10k	42:47	24:20
10mi	1:11:26	0
Half	1:35:23	0
20mi	2:47:28	0
Mara	3:52:45	0
50k	5:19:40	0

Recent Pictures	Show more

2024 Targets	Set your targets
Run 2000

Recent Threads
Horses - the new not-really-betting betting game
Whamageddon 2024
Days in a Row watch - have you got Days in a Row?
Let's Count to a Million
100 miles a month in 2024
Training plans for today?

Buddies (1)

Followers (7)

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Best Times
Best WAVA

Dist	Races	2022	2023	2024	PB	WB
1mi	1		7:04 53.79		7:04 7:04/mi	53.79
6.6km	1		1:23:56 20.49		1:23:56 20:28/mi	20.49
10km	1	42:01 62.93			42:01 6:46/mi	62.93
17km	1			1:27:58 52.78	1:27:58 8:20/mi	52.78
13mi	1			1:41:49 56.57	1:41:49 7:50/mi	56.57
21.4km	1			1:35:27 61.79	1:35:27 7:11/mi	61.79
26.2mi	6	3:54:08 51.93	3:44:12 54.28	3:54:46 51.93	3:44:12 8:33/mi	54.28

Date	Planned Races			Distance
7 Jun	Suffolk Backyard Ultra Confirmed			0
1 Jun	Flitton Potato Race			1mi
5 Apr	Chiltern Ridge Ultra Confirmed			50km
2024		Result	WAVA	Distance
19 Oct	The Doctor K Cup			5km
13 Oct	Sparkasse Three Countries Marathon SB	3:54:46	51.93	26.2mi
20 Jul	Eiger Ultra E51			51km
6 Jul	F’Laps	26mi		24hr
12 May	Regensburg Marathon	3:57:26	51.26	26.2mi
25 Feb	Ismanning TSV Run series PB	1:35:27	61.79	21.4km
14 Jan	Ismanning TSV Run series PB	1:27:58	52.78	17km
13 Jan	Regensburg Spindellauf (Spiral Run) PB	1:41:49	56.57	13mi
2023		Result	WAVA	Distance
8 Oct	Munich Marathon PB	3:44:12	54.28	26.2mi
12 Aug	St Moritz Running Festival - FreeFall vertical PB	1:23:56	20.49	6.6km
1 Aug	August Virtual Mile PB	7:04	53.79	1mi
2 Apr	Obermain Marathon	4:01:52	50.27	26.2mi
2022		Result	WAVA	Distance
3 Dec	Winter run series - 10k PB	42:01	62.93	10km
9 Oct	Munich Marathon SB	3:54:08	51.93	26.2mi
25 Sep	Berlin Marathon	3:59:09	50.84	26.2mi

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	2	8	16	22	36	26	12	16	3	4	28	12	185
2024	187	142	221	96	118	171	161	153	134	143	186	126	1839
2024	0	0	0	3	3	6	25	0	0	0	0	0	36
2023	15	13	3	7	8	12	19	26	8	1	1	1	114
2023	119	141	128	101	111	135	153	162	141	145	205	136	1675
2023	9	0	0	0	13	30	76	40	12	0	0	0	180
2022	0	0	0	0	0	0	0	0	0	9	10	19	38
2022	0	0	0	0	0	0	0	0	27	53	130	100	310
2022	0	0	0	0	0	0	0	0	0	26	95	0	121
2020	0	6	13	0	0	0	0	0	0	33	0	0	52

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	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9
4.9mi, 45:19 Run - Pushing Buggy Day 1147. Running the boy to sleep. Mission success. 1) 5km - 28:59(5:48/km) 135/147bpm [782b/km] 282cal 10.35/12.66kmph 2) 2.82km - 16:20(5:47/km) 140/152bpm [810b/km] 150cal 10.37/11.25kmph 3rd Dec 2024, 4:23pm riggys99 wrote: Well done he whispers 💤💤 Add a comment 1.6mi, 29:29 Walk - General Train station to school to home. Add a comment 0.7mi, 12:35 Walk - General School run Add a comment	1.2mi, 18:42 Walk - General Walking home from the run. Add a comment 2.1mi, 19:36 Run - Pushing Buggy Day 1148. Abandoned run. GI issues, probably from the schnitzel & chips for lunch. 1) 3.35km - 19:36(5:51/km) 135/144bpm [790b/km] 192cal 10.26/11.52kmph 4th Dec 2024, 4:51pm riggys99 wrote: Hope it’s a temporary thing 4th Dec 2024, 8:03pm Mark J 🇳🇿 wrote: Fingers crossed its nought serious Add a comment 1.5mi, 28:24 Walk - General 1) 2.49km - 28:24(11:25/km) 101/129bpm [1154b/km] 148cal 52/68rpm 5.25/9.51kmph Add a comment 0.1mi, 2:29 Walk - General Moosach Add a comment 2.2mi, 1:57:57 Walk - General Dachau Add a comment 0.7mi, 14:34 Walk - General School run Add a comment	1.4mi, 34:48 Walk - General 1) 2.21km - 34:48(15:43/km) 99/108bpm [1556b/km] 129cal 46/75rpm 3.82/6.52kmph Add a comment 2.5mi, 20:14 Run - Easy Day 1149. Short on time, run fast: get warm. Add a comment 0.7mi, 11:22 Walk - General School run Add a comment	6.3mi, 48:18 Run - Intervals Day 1150. 4 ish x 1km @ 4:00/km. Blowing a gale, not conducive to intervals. Struggled with the first rep being into the wind, and then on slippery grass and mud. Second rep good. Third rep had a stitch and into the wind again. Fourth rep good but still affected by the wind. Fifth rep just felt drained so canned it. On a day with better weather, and on a more suitable route, I've definitely got that effort in me, if not 6 x 1km. 1) 2.5km - 12:36(5:02/km) 137/146bpm [690b/km] 131cal 11.91/13.67kmph 2) 1km - 4:08(4:08/km) 167/176bpm [691b/km] 59cal 14.5/17.1kmph 3) 0.2km - 1:19(6:33/km) 154/175bpm [1008b/km] 15cal 9.17/15.18kmph 4) 1km - 3:55(3:55/km) 172/179bpm [675b/km] 57cal 15.29/16.16kmph 5) 0.2km - 1:13(6:07/km) 159/177bpm [973b/km] 15cal 9.81/15.65kmph 6) 1km - 4:04(4:04/km) 175/182bpm [711b/km] 60cal 14.76/16.69kmph 7) 0.2km - 1:23(6:56/km) 160/182bpm [1109b/km] 17cal 8.65/14.75kmph 8) 1km - 4:06(4:06/km) 177/183bpm [725b/km] 61cal 14.65/15.58kmph 9) 0.2km - 1:22(6:50/km) 160/182bpm [1094b/km] 16cal 8.78/13.87kmph 10) 1km - 4:57(4:57/km) 161/175bpm [797b/km] 59cal 12.13/15.75kmph 11) 0.2km - 1:04(5:19/km) 156/157bpm [830b/km] 11cal 11.28/11.59kmph 12) 1.5km - 7:37(5:04/km) 156/159bpm [791b/km] 78cal 11.83/12.93kmph 13) 0.11km - 34(5:03/km) 155/157bpm [783b/km] 5cal 11.88/12.26kmph 6th Dec 2024, 11:28pm tipsku wrote: Impressive intervals, you worked hard against the wind. I was out there today, too and found it harder than usual. I needed about 5% extra power to overcome wind resistance, peaking at 21%. It probably costs you 10-15 seconds per km. Add a comment	6.2mi, 57:55 Run - Pushing Buggy Day 1151. Another 3yo sleep mission. 1) 5km - 28:36(5:43/km) 139/153bpm [795b/km] 301cal 10.49/18.51kmph 2) 5km - 29:15(5:51/km) 145/154bpm [848b/km] 273cal 10.26/12.77kmph 3) 0.01km - 4(5:33/km) 146/146bpm [809b/km] 10.82/11.08kmph Add a comment	3.3mi, 29:07 Run - Pushing Buggy Day 1152. Buggy again. Must be a record. 1) 5km - 27:44(5:33/km) 142/155bpm [788b/km] 299cal 10.82/14.11kmph 2) 0.25km - 1:23(5:32/km) 153/157bpm [846b/km] 16cal 10.85/11.29kmph Add a comment	4.4mi, 34:36 Run - Easy Day 1153. Flying along in the hail showers! 1) 5km - 24:52(4:58/km) 135/146bpm [672b/km] 239cal 12.06/14.61kmph 2) 2.03km - 9:44(4:47/km) 146/152bpm [699b/km] 100cal 12.53/12.9kmph Add a comment 0.7mi, 17:12 Walk - General 1) 1.12km - 17:12(15:18/km) 92/115bpm [1408b/km] 72cal 41/65rpm 3.92/6.65kmph Add a comment
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	Sun 15th Dec Dec 15	Mon 16th Dec Dec 16
7.5mi, 1:02:38 Run - Hill Work Day 1154. Pacing perfection. 8 x 300m hill reps. Running completely on feel, I happened to get the same split times for each rep (1min 21 or 22s). I genuinely don't know why I've not used this small hill for repa even once in the last few years I've lived here. Stopped at 8 reps as I could feel my calfs were getting tired. 1) 3.65km - 19:17(5:17/km) 131/142bpm [693b/km] 180cal 11.35/13.98kmph 2) 0.34km - 1:22(4:01/km) 151/170bpm [608b/km] 15cal 14.91/16.19kmph 3) 0.35km - 2:02(5:45/km) 141/170bpm [812b/km] 20cal 10.43/14.71kmph 4) 0.34km - 1:22(3:58/km) 163/175bpm [648b/km] 18cal 15.09/17.1kmph 5) 0.37km - 2:08(5:50/km) 143/175bpm [834b/km] 21cal 10.29/15.18kmph 6) 0.34km - 1:22(4:02/km) 163/177bpm [658b/km] 17cal 14.86/17.03kmph 7) 0.37km - 2:08(5:46/km) 145/177bpm [836b/km] 21cal 10.41/15.22kmph 8) 0.34km - 1:21(4:01/km) 165/178bpm [663b/km] 17cal 14.93/17.23kmph 9) 0.38km - 2:14(5:55/km) 144/178bpm [853b/km] 21cal 10.13/15.05kmph 10) 0.34km - 1:22(4:01/km) 164/177bpm [660b/km] 17cal 14.91/17.16kmph 11) 0.37km - 2:11(5:54/km) 144/177bpm [851b/km] 20cal 10.16/14.95kmph 12) 0.35km - 1:23(3:57/km) 164/178bpm [647b/km] 17cal 15.21/17.27kmph 13) 0.37km - 2:12(6:01/km) 143/178bpm [860b/km] 20cal 9.98/15.18kmph 14) 0.35km - 1:21(3:54/km) 165/179bpm [644b/km] 17cal 15.38/16.93kmph 15) 0.37km - 2:14(6:02/km) 145/179bpm [876b/km] 21cal 9.93/15.89kmph 16) 0.34km - 1:21(3:57/km) 166/180bpm [655b/km] 17cal 15.21/17.27kmph 17) 0.35km - 2:08(6:02/km) 147/180bpm [888b/km] 20cal 9.94/15.55kmph 18) 2.69km - 15:08(5:37/km) 138/148bpm [775b/km] 101cal 10.68/12.36kmph Add a comment 0.7mi, 15:11 Walk - General School run Add a comment	8.5mi, 1:13:24 Run - Easy Day 1155. Can't count. 1) 5km - 27:00(5:24/km) 129/140bpm [697b/km] 240cal 11.11/12.83kmph 2) 5km - 26:56(5:23/km) 138/145bpm [744b/km] 235cal 11.13/12.46kmph 3) 2.45km - 13:13(5:24/km) 141/145bpm [762b/km] 107cal 11.11/12.5kmph 4) 1.16km - 6:15(5:22/km) 141/145bpm [758b/km] 48cal 11.16/11.59kmph Add a comment	6.8mi, 51:42 Run - Tempo Day 1156. LT progression, failed at 3rd increment. Plan was to do: 2k at 4:05/km straight into 2k at 4:00/km straight into 2k at 3:55/km - I failed 500m into this, but when I looked at my watch, I was doing 3:45 pace which is too fast and probably what pushed me into full lactate. Should have measured the effort a little better and could have finished the rep. Oh well. 1) 4km - 21:09(5:17/km) 139/149bpm [735b/km] 225cal 11.35/12.93kmph 2) 2km - 8:07(4:04/km) 171/178bpm [694b/km] 121cal 14.77/16.39kmph 3) 2km - 7:58(3:59/km) 179/182bpm [713b/km] 123cal 15.07/15.79kmph 4) 0.86km - 3:21(3:54/km) 175/184bpm [682b/km] 48cal 15.4/16.73kmph 5) 1.5km - 7:42(5:08/km) 150/157bpm [769b/km] 64cal 11.7/12.7kmph 6) 0.66km - 3:25(5:13/km) 150/152bpm [782b/km] 27cal 11.51/12.93kmph 12th Dec 2024, 7:10pm Mark J 🇳🇿 wrote: It happens. Sometimes, you just have to bail. Not too often but sometimes. Add a comment	3.5mi, 29:41 Run - Easy Day 1157. Easy. 1) 5km - 26:09(5:14/km) 137/151bpm [716b/km] 266cal 11.48/12.53kmph 2) 0.7km - 3:32(5:02/km) 140/143bpm [705b/km] 33cal 11.92/12.77kmph Add a comment	3.1mi, 26:15 Run - Easy Day 1158. Ironically, too warm. 1) 5km - 26:10(5:14/km) 138/148bpm [722b/km] 280cal 11.47/13.91kmph 2) 0.02km - 5(5:05/km) 137/138bpm [697b/km] 11.79/12.02kmph Add a comment	10mi, 1:26:38 Run - Long Run Day 1159. About as much as I could be bothered. 1) 5km - 27:07(5:25/km) 141/152bpm [765b/km] 301cal 11.06/11.79kmph 2) 5km - 26:36(5:19/km) 145/153bpm [772b/km] 265cal 11.28/12.46kmph 3) 5km - 27:23(5:29/km) 147/152bpm [805b/km] 250cal 10.95/11.89kmph 4) 1.02km - 5:31(5:26/km) 148/152bpm [805b/km] 47cal 11.04/12.02kmph Add a comment	1.3mi, 15:25 Run - Easy Day 1160. Probably the hardest run in the last 3 years. Struck down with Norovirus last night, this was a serious struggle. 1) 2.01km - 15:25(7:39/km) 149/164bpm [1141b/km] 180cal 7.84/9.37kmph Add a comment
Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23
2mi, 18:22 Run - Easy Day 1161. Lost in the dark holiday run. 1) 3.23km - 18:22(5:41/km) 160/177bpm [910b/km] 255cal 10.55/11.96kmph 17th Dec 2024, 9:32pm riggys99 wrote: Not lost just exploring Add a comment	3mi, 26:57 Run - Easy Day 1162. 1) 4.81km - 26:57(5:36/km) 139/149bpm [779b/km] 284cal 10.7/11.96kmph Add a comment	2.1mi, 17:00 Run - General Day 1163. Pouring. 1) 1.7km - 9:05(5:21/km) 137/146bpm [733b/km] 98cal 11.21/13.23kmph 2) 1.64km - 7:56(4:50/km) 151/161bpm [730b/km] 100cal 12.41/14.18kmph Add a comment	2.2mi, 20:21 Run - General 1) 3.57km - 20:21(5:42/km) 142/157bpm [809b/km] 226cal 10.54/11.52kmph Add a comment	3.1mi, 28:11 Run - General 1) 5km - 28:06(5:37/km) 153/166bpm [860b/km] 361cal 10.67/12.39kmph 2) 0.02km - 5(4:35/km) 165/165bpm [755b/km] 1cal 13.1/10.92kmph Add a comment	3.1mi, 26:40 Run - General 1) 5km - 26:35(5:19/km) 138/148bpm [734b/km] 265cal 11.29/13.77kmph 2) 0.02km - 5(5:12/km) 143/146bpm [743b/km] 11.55/11.69kmph Add a comment	7.1mi, 1:02:45 Run - Easy Day 1167. Back to it, still slow. 1) 5km - 27:24(5:29/km) 128/138bpm [701b/km] 232cal 10.95/12.33kmph 2) 5km - 27:46(5:33/km) 138/144bpm [766b/km] 236cal 10.8/12.43kmph 3) 1.41km - 7:35(5:23/km) 141/146bpm [758b/km] 64cal 11.16/11.72kmph Add a comment
Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30
10.8mi, 1:29:12 Run - Easy Day 1168. Forgot how long this route was. Late home for Christmas dinner! 1) 5km - 26:07(5:13/km) 133/142bpm [695b/km] 239cal 11.49/12.26kmph 2) 5km - 25:46(5:09/km) 142/151bpm [732b/km] 239cal 11.64/13.57kmph 3) 5km - 25:31(5:06/km) 153/161bpm [781b/km] 272cal 11.76/12.77kmph 4) 2.31km - 11:48(5:07/km) 152/161bpm [778b/km] 113cal 11.73/12.19kmph 24th Dec 2024, 4:30pm riggys99 wrote: Oops Add a comment	6.2mi, 52:53 Run - Easy Day 1169. Christmas day ten kay. 1) 5km - 26:12(5:14/km) 140/160bpm [734b/km] 271cal 11.45/12.19kmph 2) 5km - 26:36(5:19/km) 146/171bpm [777b/km] 265cal 11.28/12.66kmph 3) 0.02km - 5(5:33/km) 171/171bpm [948b/km] 1cal 10.81/11.15kmph Add a comment	7.1mi, 1:00:01 Run - Easy Day 1170. Wow it's bloody cold! App says Feels like -7°c 1) 5km - 26:25(5:17/km) 134/142bpm [708b/km] 247cal 11.36/12.43kmph 2) 5km - 26:24(5:17/km) 142/153bpm [750b/km] 237cal 11.36/13.77kmph 3) 1.4km - 7:12(5:09/km) 145/153bpm [746b/km] 65cal 11.67/12.26kmph Add a comment	-	-	-	-

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