SusanP

About Me
137 lb; 5ft 2in; activity moderate, hr max 181; hr sit 56, vo2 max 29, Show More...

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My parkrun
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Recent Training
24th Jan	Easy	1.8mi	25:58
22nd Jan	Gym	0mi	40:00
21st Jan	General	1.5mi	12:00
21st Jan	Pilates	0mi	1:00:00
21st Jan	General	1.6mi	12:00

12 Month Benchmarks	Run	Bike
Mile	10:21	5:27
5k	43:21	19:48

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2016	2021	2024	2025	PB	WB
1mi	14						9:52 50.00		10:21 51.77	11:11 48.51	9:52 9:52/mi	51.77
5km	10				34:37 48.15			43:37 41.89	43:21 43.25		34:37 11:09/mi	48.15
3.5mi	2	43:06 42.29	40:58 44.97								40:58 11:42/mi	44.97
10km	4	1:14:04 44.50	1:18:30 42.43	1:12:02 46.76		1:10:40 48.77					1:10:40 11:22/mi	48.77

Date	Planned Races			Distance
1 Feb	February Virtual Mile			1mi
2025		Result	WAVA	Distance
1 Jan	January Virtual Mile SB	11:11	48.51	1mi
1 Jan	Jan 25 Fetch Virtual 5K Challenge			5km
2024		Result	WAVA	Distance
1 Dec	Fetch Virtual 5K Challenge	43:50	43.25	5km
1 Dec	December Virtual Mile	12:04	44.96	1mi
1 Nov	November Virtual Mile	12:20	43.99	1mi
1 Nov	Fetch Virtual 5K Challenge	44:54	42.22	5km
1 Oct	October Virtual Mile	14:04	38.57	1mi
1 Sep	September Virtual Mile	11:29	47.25	1mi
1 Aug	August Virtual Mile	12:28	43.52	1mi
1 Jul	July Virtual Mile	10:51	50.00	1mi
1 Jul	Fetch Virtual 5K Challenge	44:01	43.07	5km
1 Jun	June Virtual Mile	10:52	49.31	1mi
1 Jun	Fetch Virtual 5K Challenge	46:26	40.32	5km
1 May	May Virtual Mile	11:15	47.63	1mi
1 May	Fetch Virtual 5K Challenge SB	43:21	43.19	5km
1 Apr	April Virtual Mile	10:48	49.62	1mi
1 Mar	March Virtual Mile	11:57	44.84	1mi
1 Mar	Fetch Virtual 5K Challenge	44:46	41.82	5km
1 Feb	February Virtual Mile SB	10:21	51.77	1mi
1 Jan	January Virtual Mile	11:50	45.28	1mi
2021		Result	WAVA	Distance
4 Sep	Fake parkrun SB	43:37	41.89	5km
2016		Result	WAVA	Distance
10 Dec	Jingle Mile V: The Final Front Ear PB	9:52	50.00	1mi
2014		Result	WAVA	Distance
5 Oct	Southend Classic 10k PB	1:10:40	48.77	10km
2013		Result	WAVA	Distance
31 Aug	maldon park run	34:54	47.76	5km
10 Aug	Chelmsford Central parkrun #29	36:18	45.91	5km
29 Jun	Chelmsford Central Park 5km PB	34:37	48.15	5km
2012		Result	WAVA	Distance
9 Sep	Langham 10km SB	1:12:02	46.76	10km
2011		Result	WAVA	Distance
17 Jul	Race for Life SB	1:18:30	42.43	10km
6 Jul	JP Morgan Corporate Challenge PB	40:58	44.97	3.5mi
2010		Result	WAVA	Distance
3 Oct	Southend Classic 10K SB	1:14:04	44.50	10km
8 Jul	JP Morgan Corporate Challenge SB	43:06	42.29	3.5mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	11	0	0	0	0	0	0	0	0	0	0	0	11
2025	9	0	0	0	0	0	0	0	0	0	0	0	9
2025	19	0	0	0	0	0	0	0	0	0	0	0	19
2024	5	6	2	8	4	0	3	0	2	0	0	0	31
2024	0	0.3	0.7	0.6	0	0.3	0	0	0.3	0.1	0.2	0.3	2.5
2024	8	5	14	11	9	7	6	5	4	1	7	22	100
2024	21	18	25	26	25	25	33	33	20	17	18	19	281
2023	7	0	5	1	0	0	0	0	0	0	0	0	13
2023	0.8	0.4	1.1	0.4	0.4	1.1	0	0	0.3	0	0	0.1	4.5
2023	4	10	8	11	11	4	7	16	12	7	0	10	101
2023	45	21	25	32	38	13	15	27	19	3	3	15	256
2022	0	0	0	0	0	0	0	5	0	6	0	0	11
2022	0	0.3	0	1.3	0	0.3	1.6	0.7	0.3	0.9	1	0.6	6.8
2022	9	1	2	1	3	9	8	3	10	3	9	5	66
2022	34	34	35	51	26	18	42	27	23	11	31	13	345
2021	27	14	17	6	0	0	2	4	1	0	0	0	71
2021	0	0	0	0.8	1	0.3	0.6	0.5	0.8	0	0.3	0.1	4.3
2021	16	15	18	4	17	5	11	8	4	5	9	10	122
2021	23	37	36	19	36	34	55	65	45	21	54	53	478
2020	0	0	0	3	0	0	11	5	2	5	4	2	32
2020	0.3	0.6	0.6	0	0	0	0	0.6	0.7	1.1	0	0.7	4.6
2020	8	0	12	18	14	8	6	11	7	6	11	4	104
2020	0	0	8	69	72	55	36	29	58	17	72	38	455
2019	0	0	0	0	0	22	0	6	0	2	0	0	30
2019	0.5	0.3	0.5	0	0	0.3	0	0.3	1.1	0.3	0.3	0.3	3.9
2019	4	11	4	5	4	6	4	7	10	11	6	5	76
2019	0	0	0	0	0	14	0	0	0	0	0	0	14
2018	4	0	0	0	0	4	0	0	0	0	0	0	9
2018	0	0.6	0.8	0.8	0.3	0.3	0.8	0.3	0.1	0.4	1	0.3	5.4
2018	2	4	6	4	7	3	6	2	11	7	7	4	64
2018	0	0	11	0	16	60	0	0	0	0	0	0	87
2017	0	0	0.1	0.6	0	0	0	0	0.3	0	0.3	0	1.2
2017	9	2	0	2	2	0	4	12	7	8	10	0	57
2017	0	0	0	4	0	0	0	0	0	21	0	0	26
2016	0	0.2	0	0	0	0	0	0	0	0	0	0	0.2
2016	0	9	7	9	5	7	6	8	5	7	5	6	74
2016	0	13	0	0	0	0	0	0	0	0	0	0	13
2015	0	0	0	0	0.5	0.3	0.3	0	0	0	0	0	1.1
2015	27	20	19	18	14	16	20	15	7	10	5	2	175
2015	65	33	0	0	7	0	0	0	0	0	0	4	108
2014	0	5	0	0	0	0	0	0	0	0	0	0	5
2014	27	41	38	13	14	11	28	48	22	29	19	11	303
2014	0	12	0	43	41	139	0	0	0	0	7	0	242
2013	0	0	0	0	0	0.3	1	1.6	0	0	0	0	2.8
2013	14	10	7	10	23	21	10	20	11	20	12	14	173
2012	0.9	0.3	0	0.6	0	0	0	0	0	0	0	0	1.7
2012	7	16	8	23	19	20	22	19	16	18	9	16	192
2011	0.3	0	0	0	0.3	0	0.3	0	0	0	0	0	0.8
2011	13	12	17	23	17	12	19	15	10	21	12	10	179
2011	4	0	0	0	0	0	0	0	0	0	0	0	4
2010	0	0	0	0	0	9	0	0	0	0	0	0	9
2010	0	0	0	0	0.3	0.8	0	0	0	0	0.8	0.3	2
2010	0	0	0	11	16	12	13	13	22	23	16	6	131
2010	0	0	0	0	15	17	0	0	0	0	0	0	31

Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7
-	3.9mi, 1:30:36 Walk - General New Year's Day walk guided by Greg to Starbucks by White Hart Lane viA Springfield Lyons Bronze Age settlement and then back home by me via North Springfield. walk was a day late due to wind & rain yellow warning issued by Met Office for 1 JAN. 1) 1mi - 26:05(26:05/mi) 95/116bpm [2478b/mi] 126cal 49/67rpm 2.3/3.38mph 2) 1mi - 26:00(26:00/mi) 98/128bpm [2548b/mi] 133cal 50/72rpm 2.31/3.4mph 3) 1mi - 20:01(20:01/mi) 97/116bpm [1942b/mi] 98cal 60/71rpm 3/3.28mph 4) 0.89mi - 18:30(20:44/mi) 98/113bpm [2033b/mi] 68cal 59/73rpm 2.89/3.53mph Add a comment	1.6mi, 30:57 Walk - General 1) 1mi - 19:54(19:54/mi) 102/117bpm [2029b/mi] 104cal 63/73rpm 3.02/3.84mph 2) 0.57mi - 11:04(19:34/mi) 101/113bpm [1976b/mi] 52cal 63/70rpm 3.07/3.47mph Add a comment 0mi, 45:00 Cross - Gym 09:45-10:30 Cable core press, setting 21: 2 at 3.75 & 1 at 5 kg 3x8; Leg extension, setting 2: 115kg 3x12 (pull toes towards you:mind blank - reminder legs go over, ankles go under. Lat pull down, seat 2 or 3: 20kg 3x12 Prone leg curl, setting 1: 10kg 3x8 (find this difficult for last rep) TRX squats both legs: 3x12 (don’t stand too far away) TRX squats single legs: 3x12 (don’t stand too far away) Chest Press (if machine unavailable): use bench instead of machine: 4kg 3x8 (lay on bench knees bent feet on bench heels well down; hold weights straight & back a bit push arms up and towards centre) Sit up/crunch: per Gianni 3x12 feet on ground; table top, stretched up 36 plus reaches Crunches on fit ball: not done this time Add a comment 1.5mi, 30:00 Walk - General From home to Nuffield walking with greg. Watch turned itself off soon after we started 1) 0.01mi - 40(1:50:44/mi) 101/114bpm [11184b/mi] 2cal 0.54/0mph Add a comment	-	1mi, 19:34 Walk - General 1) 0.97mi - 19:34(20:05/mi) 102/121bpm [2048b/mi] 99cal 60/71rpm 2.99/3.65mph Add a comment 1mi, 18:16 Walk - General 1) 1mi - 18:10(18:10/mi) 116/132bpm [2107b/mi] 88cal 62/75rpm 3.3/3.78mph 2) 0mi - 6(21:05/mi) 99/101bpm [2087b/mi] 2.85/2.48mph Add a comment	2.3mi, 34:12 Run - Easy 1) 1mi - 13:39(13:39/mi) 127/137bpm [1733b/mi] 86cal 4.4/5.63mph 2) 1mi - 14:51(14:51/mi) 138/144bpm [2049b/mi] 98cal 4.04/5.49mph 3) 0.34mi - 5:42(16:48/mi) 138/143bpm [2319b/mi] 34cal 3.57/4.07mph Add a comment	1.5mi, Bike - General Add a comment 0mi, 1:00:00 Cross - Pilates with Paula at Nuffield Add a comment 1.6mi, 13:00 Bike - General Add a comment
Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14
-	-	-	-	-	2.9mi, 41:31 Run - Easy 1) 1mi - 13:48(13:48/mi) 132/141bpm [1822b/mi] 98cal 4.35/5.95mph 2) 1mi - 14:01(14:01/mi) 139/146bpm [1949b/mi] 87cal 4.28/4.91mph 3) 0.88mi - 13:42(15:36/mi) 140/144bpm [2185b/mi] 76cal 3.85/5.18mph Add a comment	1.5mi, 14:00 Bike - General Add a comment 0mi, 1:00:00 Cross - Pilates Add a comment 1.6mi, 12:00 Bike - General Add a comment
Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21
-	1.5mi, 13:00 Bike - General Add a comment 0mi, 42:00 Cross - Gym Chest press, seat 5: 10kg 3x8 Prone leg curl, setting 1:10kg 3x10 (easier this time; don’t lie too far up bench) Cable core press, setting 21: 5kg 3x10 Lat pull down, seat 2 or 3: 20kg 3x12 Leg extension, setting 2: 15kg 3x12 Sit up/crunch: per Gianni 3x12 feet on ground; table top, stretched up 36 plus reaches TRX squats both legs 3x12 (don’t stand too far away) TRX single leg squat 3x12 (don’t stand too far away) Crunches on fit ball: not done this time Add a comment 1.6mi, 12:00 Bike - General Add a comment	-	1.9mi, 13:00 Bike - General CHM Wilkinson to home via flood plain diversion & Beeleigh Link Add a comment 1.9mi, 13:00 Bike - General Home to CHM centre Wilkinsons via Chelmer Road & flood plain diversion Add a comment 1.7mi, 21:43 Run - General 1) 1mi - 12:08(12:08/mi) 144/163bpm [1747b/mi] 95cal 4.95/6.14mph 2) 0.67mi - 9:35(14:18/mi) 151/168bpm [2159b/mi] 62cal 4.2/6.35mph Add a comment	1mi, 15:00 Walk - General Add a comment 1mi, 15:00 Walk - General Add a comment	1.5mi, 13:00 Bike - General Add a comment 0mi, 13:00 Swim - Pool Nuffield pool - 20 lengths x 20m = 400m =1,312 ft 4.0315 in 0.4km Add a comment 1.6mi, 12:00 Bike - General Add a comment	1.5mi, 12:00 Bike - General Add a comment 0mi, 1:00:00 Cross - Pilates at Nuffield with Paula Add a comment 1.6mi, 12:00 Bike - General Add a comment
Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28
0mi, 40:00 Cross - Gym Chest press, seat 5: 10kg 3x8 Prone leg curl, setting 1: 10kg 3x10 (easier this time; don’t lie too far up bench) Lat pull down, seat 2 or 3: 20kg 3x12 (pull down as far as chin) TRX squats both legs 3x12 (don’t stand too far away) TRX single leg squat 3x12 (don’t stand too far away) Cable core press, setting 21: 5kg 3x10 Crunches on fit ball: 3x12 Sit up/crunch: per Gianni - not done this time Note: squats getting easier - don’t feel it the following day as much. Good time to go. Equipment easy to get on; some gym bros there but ignored them. Not overly busy Add a comment	-	1.8mi, 25:58 Run - Easy 1) 1mi - 14:05(14:05/mi) 127/140bpm [1788b/mi] 89cal 4.26/5.01mph 2) 0.82mi - 11:53(14:24/mi) 132/138bpm [1901b/mi] 69cal 4.17/4.7mph Post lunch run not a good idea - post breakfast works better Add a comment	-	-	-	-

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