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Races
70 -
Miles
12643 -
Miles
11677 -
Miles
589 -
WAVA
67.48% -
5k
23:27 -
5M
39:08 -
10k
49:03 -
10M
1:21:56 -
Half
1:50:45 -
20M
3:07:23 -
Mara
4:13:31
About Me | |
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Started running in 2005 and soon joined Yaxley Runners.
Ran my first marathon in Dublin 2006, which I really enjoyed, the second was a disastrous FLM in 2008 and have yo-yo'ed ever since! Had an ongoing achilles problem so spent much of 2013-2015 cycling, including a fantastic Lands End to John O'Groats ride. Unfortunately a collision with a car in 2015 affected my road cycling confidence so decided to try to improve on my running PBs. Am now a good few years older but surprised to see that WAVA % in 2020 was my highest ever. Looking forward to seeing what I can achieve in 2021..... Show More...
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- Best WAVA
Dist | Races | 2006 | 2007 | 2008 | 2009 | 2010 | 2012 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2.2mi | 2 | 16:34 63.29 | 16:44 63.03 | 16:34
7:32/mi
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63.29 | |||||||||||
5km | 11 | 23:27 64.21 | 25:12 60.25 | 25:47 63.25 | 25:38 66.49 | 23:27
7:33/mi
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66.49 | |||||||||
5mi | 11 | 39:08 62.10 | 40:58 60.60 | 42:28 59.28 | 48:17 55.73 | 41:46 65.89 | 46:10 60.29 | 39:08
7:50/mi
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65.89 | |||||||
6mi | 1 | 52:41 56.54 | 52:41
8:47/mi
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56.54 | ||||||||||||
10km | 19 | 49:03 61.97 | 52:29 58.84 | 52:08 59.61 | 52:33 59.97 | 54:48 60.79 | 52:50 64.48 | 52:41 65.41 | 51:40 67.48 | 49:03
7:54/mi
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67.48 | |||||
10mi | 5 | 1:21:56 60.96 | 1:28:49 56.79 | 1:32:33 54.50 | 1:27:23 58.43 | 1:21:56
8:12/mi
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60.96 | |||||||||
13.1mi | 11 | 1:50:45 59.50 | 2:01:49 54.37 | 1:56:04 57.76 | 2:05:00 57.05 | 2:03:56 58.20 | 2:06:30 57.69 | 2:01:29 60.79 | 2:04:26 60.79 | 1:50:45
8:27/mi
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60.79 | |||||
15mi | 5 | 2:10:07 58.43 | 2:12:26 57.71 | 2:30:56 55.18 | 2:18:42 61.49 | 2:10:07
8:40/mi
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61.49 | |||||||||
20mi | 2 | 3:07:23 54.82 | 3:16:58 52.41 | 3:07:23
9:22/mi
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54.82 | |||||||||||
26.2mi | 1 | 4:13:31 53.58 | 4:13:31
9:41/mi
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53.58 |
2022 | Result | WAVA | Distance | |
---|---|---|---|---|
10 Jul | Wellingborough 5 SB | 46:10 | 60.29 | 5mi |
3 Apr | Thorney 10k SB | 51:40 | 67.48 | 10km |
13 Mar | Frostbite Friendly League Race #6 BRJ (Jubilee Park) | 47:20 | 58.81 | 5mi |
16 Jan | Frostbite Friendly League Race #4 March AC | 47:22 | 58.77 | 5mi |
2021 | Result | WAVA | Distance | |
31 Dec | sublime peterborough new years eve 10k | 56:35 | 61.61 | 10km |
12 Dec | Frostbite Friendly League Series Race #3 Hunts AC (Hinchingbrooke Park) | 47:05 | 59.12 | 5mi |
21 Nov | St Neots Riverside Half Marathon SB | 2:04:26 | 60.79 | 13.1mi |
14 Nov | George Munday 10k | 56:00 | 62.25 | 10km |
25 Sep | Peterborough Parkrun SB | 25:38 | 66.49 | 5km |
22 Aug | Thorney 5 | 42:24 | 65.65 | 5mi |
1 Aug | Wellingborough 5 SB | 41:46 | 65.89 | 5mi |
18 Jul | Bedford 10k | 54:29 | 63.25 | 10km |
4 Jul | Fen Gallop 10K | 56:55 | 60.55 | 10km |
13 Jun | Sublime Peterborough Midsummer's 10k | 1:00:15 | 57.20 | 10km |
16 May | Colchester Stampede 10k | 53:17 | 64.68 | 10km |
18 Apr | Oundle New Year 10k SB | 52:41 | 65.41 | 10km |
2020 | Result | WAVA | Distance | |
19 Jan | Folksworth 15 SB | 2:18:42 | 61.49 | 15mi |
2019 | Result | WAVA | Distance | |
31 Dec | Peterborough New Year's Eve 10k SB | 52:50 | 64.48 | 10km |
17 Nov | St Neots Riverside Half Marathon SB | 2:01:29 | 60.79 | 13.1mi |
22 Sep | West Pinchbeck 10K | 54:05 | 62.99 | 10km |
28 Jul | Littleport 10K | 55:26 | 60.77 | 10km |
3 Jul | Peterborough 5k Grand Prix - Ferry Meadows 2 | 0.00 | 5km | |
30 Jun | Abbey 10K | 0.00 | 10km | |
23 Jun | Peterborough Midsummer 10K | 0.00 | 10km | |
19 Jun | Peterborough 5k Grand Prix - Eye | 0.00 | 5km | |
5 May | Langtoft 10k | 58:26 | 57.65 | 10km |
24 Feb | Sublime winter 10k | 0.00 | 10km | |
3 Feb | Frostbite Friendly League - Bourne TH SB | 48:17 | 55.73 | 5mi |
2018 | Result | WAVA | Distance | |
18 Nov | St Neots Riverside Half Marathon SB | 2:06:30 | 57.69 | 13.1mi |
9 Sep | Great North Run | 2:22:28 | 51.22 | 13.1mi |
4 Jul | Peterborough 5k Grand Prix - Ferry Meadows 2 | 26:28 | 61.62 | 5km |
20 Jun | Peterborough 5k Grand Prix - Eye | 27:07 | 60.14 | 5km |
6 Jun | Peterborough 5k Grand Prix - Ferry Meadows 1 | 26:25 | 61.74 | 5km |
19 May | Peterborough parkrun SB | 25:47 | 63.25 | 5km |
13 May | Eye 10K Road Race SB | 54:48 | 60.79 | 10km |
21 Jan | Folksworth 15 SB | 2:30:56 | 55.18 | 15mi |
2017 | Result | WAVA | Distance | |
19 Nov | St Neots Riverside Half Marathon SB | 2:03:56 | 58.20 | 13.1mi |
8 Oct | Great Eastern Run | 2:08:30 | 56.13 | 13.1mi |
2016 | Result | WAVA | Distance | |
20 Nov | St Neots Riverside Half Marathon SB | 2:05:00 | 57.05 | 13.1mi |
19 Jun | Green Wheel Relay Stage 7 | 0.00 | 5.79mi | |
2012 | Result | WAVA | Distance | |
6 May | Langtoft 10k | 52:37 | 59.90 | 10km |
9 Apr | Stanwick 10k SB | 52:33 | 59.97 | 10km |
18 Mar | Nice tri Hurden 9 | 1:22:39 | 56.23 | 9mi |
4 Mar | Frostbite Friendly League BRJ SB | 42:28 | 59.28 | 5mi |
2010 | Result | WAVA | Distance | |
9 May | Eye 10k | 53:22 | 58.23 | 10km |
2 May | Langtoft 10km SB | 52:08 | 59.61 | 10km |
11 Apr | Sandy 10 SB | 1:27:23 | 58.43 | 10mi |
2009 | Result | WAVA | Distance | |
11 Oct | Great Eastern Run SB | 1:56:04 | 57.76 | 13.1mi |
4 Oct | Frostbite Friendly League St Neots SB | 40:58 | 60.60 | 5mi |
1 Oct | Yaxley Runners Club Handicap SB | 16:44 | 63.03 | 2.2mi |
23 Aug | Newmarket Duathlon | / 57:14 /45:26 | 0.00 | 0km/14.1miles/5miles |
19 Aug | NVH 5km | 25:16 | 60.25 | 5km |
29 Jul | Peterborough 5K Grand Prix - Werrington SB | 25:12 | 60.06 | 5km |
12 Jul | The Bushy 10k SB | 52:29 | 58.84 | 10km |
9 Jul | Whissendine 6ix PB | 52:41 | 56.54 | 6mi |
24 Jun | Peterborough 5K Grand Prix - Race 3 | 26:16 | 57.62 | 5km |
17 Jun | Peterborough 5K Grand Prix - Race 2 | 25:56 | 58.36 | 5km |
11 Jun | Eye Charity 5 | 43:45 | 56.40 | 5mi |
3 Jun | Peterborough 5k Grand Prix - Ferry Meadows 1 | 29:38 | 51.08 | 5km |
2008 | Result | WAVA | Distance | |
14 Aug | Yaxley Runners Club Handicap PB | 16:34 | 63.29 | 2.2mi |
30 Mar | Sandy 10 SB | 1:32:33 | 54.50 | 10mi |
16 Mar | Oakley 20 SB | 3:16:58 | 52.41 | 20mi |
9 Mar | Mondi 15 SB | 2:12:26 | 57.71 | 15mi |
20 Jan | Folksworth 15 | 2:15:41 | 56.32 | 15mi |
2007 | Result | WAVA | Distance | |
2 Dec | Nene Valley 10 SB | 1:28:49 | 56.79 | 10mi |
4 Nov | Guy Fawkes 10 | 1:34:23 | 53.44 | 10mi |
16 Sep | Cransley Hospice Half Marathon SB | 2:01:49 | 54.37 | 13.1mi |
15 Aug | Peterborough 5K Grand Prix - Werrington PB | 23:27 | 64.21 | 5km |
1 Apr | Oakley 20 PB | 3:07:23 | 54.82 | 20mi |
11 Mar | Mondi 15 PB | 2:10:07 | 58.43 | 15mi |
2006 | Result | WAVA | Distance | |
30 Oct | Dublin Marathon PB | 4:13:31 | 53.58 | 26.2mi |
15 Oct | Great Eastern Run PB | 1:50:45 | 59.50 | 13.1mi |
30 Apr | Langtoft 10K PB | 49:03 | 61.97 | 10km |
26 Mar | Sandy 10 PB | 1:21:56 | 60.96 | 10mi |
12 Mar | Nike Milton Keynes Half Marathon | 1:51:57 | 58.59 | 13.1mi |
5 Mar | Frostbite Friendly League BRJ PB | 39:08 | 62.10 | 5mi |
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 | 9 | 4 | 7 | 14 | 11 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 46 |
2024 | 48 | 49 | 60 | 61 | 22 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 241 |
2024 | 0 | 0 | 0 | 0 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 |
2023 | 7 | 2 | 11 | 8 | 25 | 9 | 6 | 7 | 9 | 1 | 6 | 6 | 97 |
2023 | 109 | 76 | 97 | 77 | 4 | 18 | 52 | 78 | 55 | 24 | 30 | 39 | 658 |
2023 | 3 | 0 | 0 | 13 | 32 | 82 | 17 | 20 | 22 | 5 | 11 | 0 | 205 |
2022 | 13 | 7 | 4 | 11 | 0 | 8 | 18 | 14 | 2 | 5 | 13 | 7 | 103 |
2022 | 95 | 111 | 105 | 101 | 103 | 103 | 109 | 111 | 69 | 112 | 106 | 115 | 1240 |
2022 | 0 | 0 | 0 | 0 | 12 | 24 | 41 | 36 | 3 | 10 | 3 | 3 | 131 |
2021 | 16 | 42 | 36 | 23 | 14 | 5 | 13 | 5 | 10 | 0 | 0 | 5 | 171 |
2021 | 108 | 92 | 121 | 109 | 112 | 85 | 105 | 118 | 113 | 102 | 103 | 105 | 1273 |
2021 | 0 | 22 | 23 | 14 | 21 | 11 | 15 | 29 | 18 | 0 | 13 | 0 | 166 |
2020 | 0 | 0 | 0 | 3 | 0 | 0 | 35 | 10 | 14 | 17 | 18 | 24 | 120 |
2020 | 153 | 148 | 120 | 101 | 101 | 98 | 16 | 43 | 58 | 84 | 98 | 64 | 1083 |
2020 | 11 | 19 | 0 | 0 | 10 | 19 | 133 | 49 | 115 | 52 | 0 | 15 | 424 |
2019 | 109 | 82 | 5 | 45 | 64 | 64 | 107 | 118 | 118 | 103 | 139 | 155 | 1109 |
2019 | 0 | 0 | 23 | 16 | 15 | 15 | 51 | 13 | 0 | 10 | 0 | 0 | 142 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 0 | 0 | 4 |
2018 | 116 | 63 | 87 | 102 | 92 | 107 | 94 | 84 | 107 | 86 | 96 | 109 | 1142 |
2018 | 6 | 0 | 15 | 0 | 103 | 71 | 32 | 15 | 9 | 5 | 4 | 0 | 258 |
2017 | 51 | 17 | 61 | 91 | 103 | 76 | 108 | 83 | 105 | 93 | 89 | 124 | 1001 |
2017 | 52 | 0 | 0 | 14 | 24 | 34 | 78 | 67 | 0 | 63 | 11 | 12 | 355 |
2016 | 1 | 0 | 0 | 0 | 0 | 2 | 12 | 0 | 0 | 0 | 0 | 0 | 15 |
2016 | 64 | 70 | 115 | 95 | 95 | 61 | 29 | 31 | 89 | 89 | 90 | 78 | 906 |
2016 | 14 | 9 | 9 | 37 | 29 | 60 | 99 | 25 | 0 | 14 | 0 | 14 | 310 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 8 | 0 | 20 |
2015 | 45 | 26 | 65 | 40 | 33 | 33 | 16 | 0 | 0 | 14 | 31 | 41 | 343 |
2015 | 99 | 25 | 156 | 322 | 436 | 498 | 206 | 0 | 0 | 0 | 0 | 0 | 1741 |
2014 | 0 | 4 | 6 | 0 | 0 | 4 | 0 | 0 | 0 | 1 | 0 | 0 | 13 |
2014 | 10 | 4 | 11 | 27 | 23 | 9 | 15 | 33 | 17 | 33 | 37 | 20 | 238 |
2014 | 223 | 125 | 227 | 270 | 320 | 510 | 172 | 187 | 332 | 95 | 63 | 0 | 2523 |
2013 | 59 | 69 | 33 | 34 | 37 | 35 | 5 | 0 | 0 | 39 | 36 | 19 | 364 |
2013 | 136 | 178 | 266 | 392 | 240 | 456 | 612 | 845 | 592 | 125 | 90 | 82 | 4012 |
2012 | 39 | 80 | 79 | 88 | 26 | 28 | 47 | 68 | 85 | 76 | 29 | 35 | 680 |
2012 | 53 | 9 | 40 | 29 | 108 | 46 | 136 | 110 | 41 | 21 | 56 | 29 | 678 |
2011 | 4 | 13 | 70 | 69 | 21 | 6 | 35 | 0 | 0 | 5 | 0 | 5 | 227 |
2011 | 0 | 0 | 0 | 26 | 0 | 24 | 21 | 0 | 0 | 0 | 0 | 0 | 71 |
2010 | 0 | 0 | 0 | 0 | 24 | 17 | 25 | 55 | 39 | 22 | 11 | 10 | 204 |
2010 | 0 | 0 | 0 | 0 | 25 | 0 | 0 | 40 | 0 | 0 | 0 | 0 | 65 |
2009 | 18 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 11 | 9 | 0 | 5 | 54 |
2009 | 0 | 0 | 0 | 0 | 0 | 0 | 30 | 9 | 0 | 20 | 0 | 0 | 60 |
2008 | 110 | 91 | 135 | 41 | 0 | 0 | 14 | 29 | 0 | 31 | 47 | 49 | 546 |
2008 | 5 | 0 | 7 | 3 | 0 | 6 | 31 | 103 | 0 | 0 | 0 | 5 | 159 |
2007 | 44 | 94 | 139 | 33 | 0 | 0 | 68 | 65 | 29 | 44 | 28 | 121 | 666 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 81 | 144 | 0 | 95 | 10 | 34 | 363 |
2006 | 9 | 5 | 34 | 24 | 0 | 0 | 102 | 127 | 139 | 122 | 26 | 0 | 587 |
2005 | 5 | 5 | 5 | 10 | 0 | 5 | 6 | 7 | 0 | 6 | 5 | 7 | 62 |
2004 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 5 | 7 | 17 |
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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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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1) 0mi - 1:03:00(0/mi) 94/123bpm [INFb/mi] 159cal 9/94rpm
Gym session on cruise ship 15mins cross trainer, overhead triceps curl on bench 6kg, straight into triceps chest press Forward raises 5kg Lateral raises 5kg Single leg deadlifts with 8kg kettlebell Add a comment
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1) 0mi - 1:16:46(0/mi) 126/166bpm [INFb/mi] 377cal 39/95rpm
15mins cross trainer 5.k run on treadmill, starting at 9.5kph then gradually speeding up in 4th & 5th k upto 10.5 Forward raises 4kg slightly different technique Lateral lifts 4kg Add a comment
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1) 1mi - 32:18(32:18/mi) 79/100bpm [2552b/mi] 87cal 32/124rpm
2) 0.01mi - 2(5:07/mi) 90/90bpm [461b/mi] Walking in Stryn, Norway (To Briksdal Glacier) Add a comment
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1) 0mi - 1:02:51(0/mi) 145/189bpm [INFb/mi] 379cal 46/94rpm
Treadmill run & gym session on ship Can’t remember what run I did Add a comment
1) 1mi - 37:51(37:51/mi) 88/105bpm [3331b/mi] 103cal 31/78rpm
2) 0.4mi - 18:59(48:04/mi) 83/97bpm [3990b/mi] 33cal 23/76rpm Walking in Trondheim, Norway Add a comment
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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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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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1) 1mi - 28:03(28:03/mi) 84/100bpm [2357b/mi] 88cal 41/67rpm
2) 0.18mi - 4:14(23:19/mi) 81/85bpm [1889b/mi] 14cal 53/63rpm More walking round Ålesund Add a comment
1) 0.81mi - 26:12(32:13/mi) 92/104bpm [2964b/mi] 78cal 30/66rpm
Walk round Ålesund Add a comment
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1) 0.72mi - 19:09(26:32/mi) 85/106bpm [2255b/mi] 50cal 37/77rpm
Another walk in Bergen Add a comment
1) 1mi - 26:11(26:11/mi) 101/132bpm [2645b/mi] 95cal 40/80rpm
2) 1mi - 47:08(47:08/mi) 87/108bpm [4100b/mi] 118cal 22/106rpm 3) 0.67mi - 26:26(39:17/mi) 80/118bpm [3142b/mi] 68cal 22/68rpm Walk round Bergen Add a comment
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1) 1mi - 48:08(48:08/mi) 84/121bpm [4043b/mi] 113cal 22/79rpm
2) 1mi - 31:28(31:28/mi) 79/107bpm [2486b/mi] 93cal 36/63rpm 3) 0.01mi - 6(20:22/mi) 85/87bpm [1731b/mi] 1cal 53/54rpm Walk to bus station in Kristiansand then bus to Lillesand and walk round Add a comment
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1) 0mi - 49:57(0/mi) 153/176bpm [INFb/mi] 385cal 14/97rpm
Charity Spin session on boat - crew & guests for total of 2 hours My contribution 15k Add a comment
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1) 0mi - 1:21:01(0/mi) 132/176bpm [INFb/mi] 429cal 43/94rpm
15mins on cross trainer 6k run on treadmill starting at 10kph then increasing speed gradually, 5th kilometre up to 11kph then jog for 6th k Finished with lots of stretching back & legs Add a comment
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1) 1mi - 10:31(10:31/mi) 144/163bpm [1515b/mi] 78cal
2) 1mi - 9:55(9:55/mi) 161/167bpm [1596b/mi] 84cal 3) 1mi - 9:54(9:54/mi) 171/180bpm [1693b/mi] 88cal 4) 0.39mi - 3:49(9:50/mi) 177/183bpm [1741b/mi] 35cal Treadmill run at home after cruise. Stats not quite right as pace was faster. Last couple of k were at 6.4 then 6.6mph Add a comment
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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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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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1) 0mi - 1:15:13(0/mi) 103/163bpm [INFb/mi] 262cal 16/83rpm
First Dan session Warm up plus 1 x hip/glute circuit The Upper A - see notes for exercises Then 18mins on cross trainer trying to get up to 150cal Add a comment
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1) 0mi - 1:26:46(0/mi) 120/164bpm [INFb/mi] 378cal 10/93rpm
Lower A see spreadsheet Needed help with plate loaded leg press as not used it before so probably went a bit lighter. Add a comment
1) 1mi - 10:32(10:32/mi) 153/167bpm [1613b/mi] 88cal
2) 1mi - 10:10(10:10/mi) 169/180bpm [1718b/mi] 89cal 3) 1mi - 10:23(10:23/mi) 173/179bpm [1796b/mi] 93cal 4) 1mi - 10:13(10:13/mi) 176/180bpm [1799b/mi] 91cal 5) 1mi - 10:06(10:06/mi) 180/189bpm [1818b/mi] 93cal 6) 0.01mi - 3(9:17/mi) 184/184bpm [1709b/mi] Longest run for a few weeks but this felt like such a slog after 3m. Very hot today and quite windy. Felt ok to start with but last 2m were a real struggle and felt like I was wading through treacle. Stopped a few times in final mile. Overall fairly pleased as didn’t pay attention to pace. Hamstring much better but still feeling it. Felt it a bit more than when on treadmill on Sunday. Add a comment
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1) 0mi - 1:16:48(0/mi) 115/183bpm [INFb/mi] 310cal 16/92rpm
Upper B Managed to do most of the supersets Add a comment
1) 1mi - 16:48(16:48/mi) 101/114bpm [1697b/mi] 82cal 62/70rpm
2) 1mi - 17:33(17:33/mi) 107/115bpm [1877b/mi] 78cal 61/68rpm 3) 0.2mi - 3:53(19:35/mi) 108/114bpm [2115b/mi] 19cal 56/67rpm Walk to gym as missed the bus Add a comment
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1) 1mi - 10:31(10:31/mi) 146/158bpm [1536b/mi] 80cal
2) 1mi - 10:32(10:32/mi) 161/166bpm [1695b/mi] 89cal 3) 1mi - 10:19(10:19/mi) 169/178bpm [1743b/mi] 90cal 4) 1mi - 9:31(9:31/mi) 178/184bpm [1694b/mi] 88cal 5) 0.18mi - 1:37(8:44/mi) 183/186bpm [1598b/mi] 15cal Splits wrong as pace slightly faster than shown. First couple of miles at 10.10 pace then gradually increased up to 9.31 Felt good and hamstring the best it’s been for ages. Hardly any discomfort at all. Add a comment
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1) 3.1mi - 22:16(7:11/mi) 131/155bpm [941b/mi] 130cal
Cycle home from gym Add a comment
1) 0mi - 1:31:08(0/mi) 117/154bpm [INFb/mi] 381cal 11/79rpm
Lower B Lateral raise split squats 5kg RDL 30kg set 1, 35kg set 2 Ab ductors Ad ductors Leg Extension Single leg box squats 18’’ 10kg Single leg 8kg deadlift 18mins cross trainer Add a comment
1) 3.75mi - 23:34(6:17/mi) 119/149bpm [748b/mi] 112cal
Cycle to gym Add a comment
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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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Fri 10th May
May 10
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Sat 11th May
May 11
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Sun 12th May
May 12
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1) 1mi - 10:08(10:08/mi) 138/166bpm [1399b/mi] 86cal
2) 1mi - 10:07(10:07/mi) 174/186bpm [1762b/mi] 89cal 3) 1mi - 10:03(10:03/mi) 174/182bpm [1747b/mi] 91cal 4) 1mi - 9:54(9:54/mi) 180/185bpm [1782b/mi] 91cal 5) 1mi - 9:29(9:29/mi) 182/188bpm [1725b/mi] 90cal 6) 0.3mi - 2:53(9:38/mi) 182/186bpm [1753b/mi] 27cal Run in the sunshine with Ray on the bike. Thought I was running very slow for first mile and was surprised to see it was faster than my usual mile 1. Definitely felt like I was working and was pleased to see the pace of the 5th mile. Hamstring a bit tighter than last 2 runs but not bad. Had physio yesterday so maybe that’s why. Add a comment
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1) 3.85mi - 25:59(6:45/mi) 121/143bpm [816b/mi] 127cal
Add a comment
1) 0mi - 1:14:42(0/mi) 105/165bpm [INFb/mi] 258cal 1/71rpm
2) 0mi - 1(0/mi) 74/74bpm [INFb/mi] 3) 0mi - 3:40(0/mi) 86/100bpm [INFb/mi] 5cal Warm up Hip/glute circuit Single leg RDL with 8kg kettlebell Upper A week 2 See sheet - improvement with some weights but really can’t work out how to do the overhead cable lift (part of the circuit) Worked harder on the assisted pull up and used the lower set of bars 15min cardio on the stair stepper which I’ve never used before. Sweating at the end. Add a comment
1) 2.42mi - 16:54(7:00/mi) 116/136bpm [811b/mi] 77cal
Cycle to gym - shortest distance Add a comment
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1) 0mi - 1:15:29(0/mi) 117/155bpm [INFb/mi] 317cal 10/78rpm
Lower A week 2 Plus single leg RDL 8kg kettlebell Hip/Glute circuit Deadbugs with/without 10kg Press ups Finished with 15 cardio - cross trainer Add a comment
1) 1mi - 19:40(19:40/mi) 97/114bpm [1908b/mi] 88cal 58/68rpm
2) 0.04mi - 50(20:17/mi) 102/105bpm [2070b/mi] 3cal 58/66rpm 3) 0.65mi - 12:32(19:12/mi) 109/117bpm [2092b/mi] 52cal 59/68rpm Walk to gym. Forgot to start watch Add a comment
1) 1mi - 10:17(10:17/mi) 130/142bpm [1336b/mi] 88cal
2) 1mi - 9:38(9:38/mi) 146/152bpm [1408b/mi] 82cal 3) 1mi - 9:37(9:37/mi) 148/155bpm [1423b/mi] 93cal 4) 1mi - 9:01(9:01/mi) 149/155bpm [1342b/mi] 86cal 5) 0.01mi - 4(7:09/mi) 154/155bpm [1102b/mi] 1cal Run from home before meeting up with Darren. Hamstring felt good today, just a tiny bit on tightness. Other than run 4m I had no idea what to expect but felt quite good so tried to push a bit more with each mile. It was hard work but I’m pleased with how it was and feels like I’m progressing. Heart rate on watch has been playing up in the gym and seems to be lower than actual although runs have always been good until today. I definitely don’t have anything below 160 when I’m running fairly hard! Add a comment
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1) 0mi - 1:19:45(0/mi) 94/131bpm [INFb/mi] 197cal
First PT session with Dan Did Upper B and he demonstrated correct technique Was ok with some and a few tweaks to others. Need to challenge myself with the weight. Also covered the questions about barbell hip thrusts, overhead pulley and plate loaded leg press Add a comment
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1) 1mi - 21:59(21:59/mi) 99/117bpm [2176b/mi] 86cal 51/63rpm
2) 1mi - 20:25(20:25/mi) 92/116bpm [1879b/mi] 80cal 57/63rpm 3) 1mi - 20:27(20:27/mi) 97/111bpm [1984b/mi] 82cal 54/65rpm 4) 1mi - 19:20(19:20/mi) 110/128bpm [2127b/mi] 84cal 56/71rpm 5) 0.34mi - 6:25(18:42/mi) 106/113bpm [1982b/mi] 27cal 56/65rpm Walk to Ferry Meadows with Mandy. Forgot to start watch so manually added 1m Add a comment
1) 1mi - 19:39(19:39/mi) 118/130bpm [2318b/mi] 88cal 50/72rpm
2) 0.36mi - 10:33(29:39/mi) 121/129bpm [3588b/mi] 43cal 39/64rpm Walk back with Darren and coffee Add a comment
1) 1mi - 9:38(9:38/mi) 158/173bpm [1522b/mi] 89cal
2) 1mi - 9:00(9:00/mi) 173/184bpm [1556b/mi] 86cal 3) 1mi - 9:00(9:00/mi) 184/190bpm [1656b/mi] 91cal 4) 0.15mi - 1:18(8:41/mi) 186/189bpm [1616b/mi] 13cal Not sure what to expect today so I’m fairly happy with this. Started mid pack and had to do lots of weaving in mile 1 but maybe the slower start was better. Felt good in mile 2, not looking at watch until halfway then seeing that overall average pace was going down. Mile 3 was a total slog as I can see from high heart rate, but pleased I wasn’t getting slower. Hamstring was good, can feel it a tiny bit but it’s the best for ages. Add a comment
1) 1mi - 10:09(10:09/mi) 157/170bpm [1593b/mi] 86cal
2) 0.3mi - 2:55(9:34/mi) 181/192bpm [1730b/mi] 28cal Warm up run to Parkrun with Darren Add a comment
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1) 0mi - 1:16:45(0/mi) 115/166bpm [INFb/mi] 317cal 13/74rpm
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1) 1mi - 10:38(10:38/mi) 145/163bpm [1542b/mi] 88cal
2) 1mi - 10:14(10:14/mi) 172/184bpm [1760b/mi] 91cal 3) 1mi - 10:30(10:30/mi) 178/185bpm [1868b/mi] 93cal 4) 1mi - 10:13(10:13/mi) 180/186bpm [1838b/mi] 94cal 5) 0.01mi - 3(8:56/mi) 179/179bpm [1600b/mi] Supposed to be easy run but couldn’t get into any kind of slower rhythm and this didn’t feel easy. It was very hot although it was early and I think maybe I needed to eat. Add a comment
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