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
12th Nov	General	1.5mi	15:00
12th Nov	Pool	0.2mi	10:00
12th Nov	Pilates	0mi	1:00:00
12th Nov	General	1.6mi	12:00
11th Nov	General	1.6mi	13:00

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	PB	WB
1mi	11						9:52 50.00		10:21 51.77	9:52 9:52/mi	51.77
5km	9				34:37 48.15			43:37 41.89	43:21 43.19	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

2024		Result	WAVA	Distance
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	Fetch Virtual 5K Challenge	44:01	43.07	5km
1 Jul	July Virtual Mile	10:51	50.00	1mi
1 Jun	Fetch Virtual 5K Challenge	46:26	40.32	5km
1 Jun	June Virtual Mile	10:52	49.31	1mi
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
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	2.3
2024	8	5	14	11	9	7	6	5	4	1	6	0	77
2024	21	18	25	26	25	25	33	33	20	17	18	0	262
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

Fri 18th Oct Oct 18	Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24
-	-	1.3mi, 19:24 Run - General 1) 1mi - 14:10(14:10/mi) 127/138bpm [1799b/mi] 92cal 4.24/5.45mph 2) 0.32mi - 5:14(16:16/mi) 134/139bpm [2180b/mi] 28cal 3.69/4.09mph Add a comment	1.6mi, 15:00 Bike - General Add a comment 1.7mi, 15:00 Bike - General Add a comment	1.5mi, 15:00 Bike - General Hard slow cycle home. Legs empty Add a comment 0.1mi, 13:00 Swim - Pool 10x20m = 200m - 0.2km Nuffield pool Chelmsford After 1 hr pilates. Had 5 min sauna after. Good time to have gone; people in pool but not overcrowded Add a comment 0mi, 1:00:00 Cross - Pilates with Paula at Nuffield Class full Hard after 2 week break Add a comment 1.6mi, 13:00 Bike - General Traffic on Springfield Road queued back to Springfield Green Add a comment	-	-
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
-	-	-	1.6mi, 14:00 Bike - General Add a comment 1.7mi, 15:00 Bike - General Add a comment	1.5mi, 13:00 Bike - General Add a comment 0mi, 35:00 Cross - Gym Pectoral 20 kg 3x8 Abductor 15kg 3x8 l4 Adductors 20kg 3x10 l6 Low row 15kg 3x10 Leg press 30kg 3x10 Arnie press on big ball 1kg 3x8 Biceps with. Twist 2kg 3x8 TRX squats 3x& Add a comment 0mi, 1:00:00 Cross - Pilates with Paula at Nuffield - 19 in class Add a comment 1.6mi, 12:00 Bike - General Beautiful late autumn morning - so mild Add a comment	-	2.4mi, Bike - General Tindal Square to home via diversion back of canal & round gas works on flood plain Add a comment 2.1mi, 13:00 Bike - General Traffic lights at New Street did not see 2 cyclists until car pulled up behind us 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
5.7mi, 40:39 Bike - General 1) 1mi - 6:37(6:37/mi) 112/130bpm [741b/mi] 32cal 9.07/14.99mph 2) 1mi - 6:11(6:11/mi) 110/122bpm [680b/mi] 26cal 9.71/13.71mph 3) 1mi - 5:53(5:53/mi) 119/131bpm [701b/mi] 29cal 10.19/14.63mph 4) 1mi - 8:03(8:03/mi) 115/135bpm [926b/mi] 34cal 7.45/11.15mph 5) 1mi - 8:22(8:22/mi) 126/136bpm [1054b/mi] 45cal 7.17/10.71mph 6) 0.74mi - 5:33(7:32/mi) 110/121bpm [829b/mi] 17cal 7.96/11.63mph Add a comment	-	2.3mi, 35:18 Run - Easy 1) 1mi - 14:29(14:29/mi) 132/142bpm [1912b/mi] 100cal 4.14/4.72mph 2) 1mi - 15:31(15:31/mi) 138/144bpm [2142b/mi] 81cal 3.87/4.38mph 3) 0.33mi - 5:18(16:08/mi) 141/146bpm [2275b/mi] 30cal 3.72/4.22mph Add a comment	1.6mi, 14:00 Bike - General Add a comment 1.7mi, 15:00 Bike - General Add a comment	1.5mi, 12:00 Bike - General Add a comment 0mi, 28:00 Cross - Gym Tricep pull down 5kg 3x10 Leg press 40 Kg 3x10 Abductor 20 kg 3x8 Arnie press 1kg 3x10 Lunges with sooty wand 1x8 forward side back (no Sooty wand when going back) TRX squats 3x8 TRX squats one leg 1x4 Add a comment 0mi, 1:00:00 Cross - Pilates with Paula at Nuffield. New core exercises - toe taps keep it low; also with hundred - beware of strain on neck Add a comment 1.6mi, 12:00 Bike - General 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
-	-	3.2mi, 45:49 Run - General 1) 1mi - 13:35(13:35/mi) 135/146bpm [1834b/mi] 91cal 4.42/5.66mph 2) 1mi - 14:32(14:32/mi) 143/152bpm [2078b/mi] 82cal 4.13/4.72mph 3) 1mi - 15:05(15:05/mi) 147/152bpm [2218b/mi] 87cal 3.98/4.51mph 4) 0.17mi - 2:37(15:36/mi) 148/151bpm [2308b/mi] 14cal 3.85/4.07mph Add a comment	1.6mi, 13:00 Bike - General Add a comment 1.7mi, 14:00 Bike - General Add a comment	1.5mi, 15:00 Bike - General Add a comment 0.2mi, 10:00 Swim - Pool 12x20m =240 m 10 lengths without stopping Add a comment 0mi, 1:00:00 Cross - Pilates with Paula at Nuffield Add a comment 1.6mi, 12:00 Bike - General Add a comment	-	-

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