ascoey

Last on at 9pm, 3rd Jun 2024

M50 Dorset

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Races
198
Miles
10138
Miles
6
Miles
141
Miles
847
WAVA
60.06%
Mile
6:47
5k
22:42
5M
39:57
10k
49:02
10M
1:19:47
Half
1:49:27
20M
3:10:55
Mara
4:01:54

About Me
In training for something or other. In need of mental toughness. Show More...

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Recent Blogs
London at last!	Dec 2023
If I don't...	Feb 2022
Podcast ideas	Jan 2021
2020 Highlights? Cat in boxes, obviously	Dec 2020

My parkrun
No parkrun selected

Recent Training
2nd Jun	General	0.8mi	13:34
2nd Jun	Warm Down	0.6mi	7:43
2nd Jun	General	3.6mi	41:33
1st Jun	parkrun	3.1mi	33:13
30th May	General	2.8mi	30:02

12 Month Benchmarks	Run
Mile	8:55
5k	29:09
5mi	49:51
10k	1:02:13
10mi	1:53:17
Half	2:39:19
20mi	4:22:29
Mara	5:53:51

Recent Pictures	Show more

2024 Targets	Set your targets
Run 932 Walk 124

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Followers (2)

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	4					6:47 59.41									9:00 48.08		6:47 6:47/mi	59.41
2.8mi	1				20:57 56.87												20:57 7:37/mi	56.87
5km	111	34:03 39.16	27:33 48.76	24:20 55.61	22:42 60.06	23:08 58.93	23:45 58.27	24:21 57.26	23:28 59.87		25:40 55.59	25:32 55.88	26:58 53.33			32:44 44.99	22:42 7:18/mi	60.06
5mi	15			43:25 50.60	39:57 54.99			43:05 52.19	43:21 52.28					46:49 50.40			39:57 7:59/mi	54.99
5.3mi	4			52:17 44.26	44:04 52.91												44:04 8:19/mi	52.91
10km	20		1:02:28 43.55	53:46 50.96	49:02 55.87			50:58 55.48	49:31 57.57		55:55 51.82				1:02:32 47.81		49:02 7:53/mi	57.57
11.7km	1					1:01:51 53.12											1:01:51 8:30/mi	53.12
12km	1														1:17:49 46.30		1:17:49 10:26/mi	46.30
10mi	8			1:29:02 50.79	1:24:16 54.02	1:19:47 57.12		1:24:30 54.81	1:29:01 52.46								1:19:47 7:59/mi	57.12
13.1mi	14		2:36:36 37.92		1:50:06 54.72	1:49:27 55.04	1:56:57 52.36	1:50:05 55.63	1:56:37 52.95		2:09:28 48.49		2:16:00 46.96		2:29:50 43.37		1:49:27 8:21/mi	55.63
16mi	2										2:43:57 47.39						2:43:57 10:15/mi	47.39
18mi	1								4:18:00 33.61								4:18:00 14:20/mi	33.61
20mi	5					3:10:55 49.62		3:13:29 49.77	3:34:20 45.30	3:28:56 46.86				3:55:00 43.10			3:10:55 9:33/mi	49.77
33km	2							4:02:22 41.15	3:36:44 46.40								3:36:44 10:34/mi	46.40
21mi	1				3:22:22 49.33												3:22:22 9:38/mi	49.33
26.2mi	8				4:21:50 48.24	4:01:54 52.22		4:29:09 47.71	4:23:19 49.58		4:52:39 44.98						4:01:54 9:14/mi	52.22

2024		Result	WAVA	Distance
21 Apr	London Marathon		0.00	26.2mi
17 Feb	5K Breakfast Run- Zurich Maratón de Sevilla SB	32:44	44.99	5km
2023		Result	WAVA	Distance
19 Nov	Gosport Half Marathon		0.00	13.1mi
24 Sep	Round the Lakes Poole 10K	1:02:40	47.81	10km
1 Sep	September Virtual Mile SB	9:00	48.08	1mi
1 Jul	July Virtual Mile	9:31	45.11	1mi
16 Apr	Marnhull 12 PB	1:17:49	46.30	12km
10 Apr	Yeovil Easter Bunny 10K SB	1:02:32	47.51	10km
26 Mar	Yeovil Half Marathon SB	2:29:50	43.37	13.1mi
2022		Result	WAVA	Distance
22 May	May 5 SB	46:49	50.40	5mi
7 May	Marlborough Downs Challenge SB	3:55:00	43.10	20mi
2021		Result	WAVA	Distance
19 Sep	Wokingham Half Marathon		0.00	13.1mi
11 Jul	Puddletown Plod SB	2:16:00	46.96	13.1mi
15 May	test event 5k kempton park race A SB	26:58	53.33	5km
1 Jan	Fake parkrun	27:52	51.60	5km
1 Jan	Fake parkrun (NYD Double)	27:45	51.82	5km
2020		Result	WAVA	Distance
4 Jul	Fake parkrun		0.00	5km
6 Jun	Fake parkrun	30:54	46.18	5km
30 May	Fake parkrun	29:30	48.37	5km
11 Apr	Fake parkrun	27:10	52.52	5km
7 Mar	Blandford parkrun SB	25:32	55.88	5km
2019		Result	WAVA	Distance
5 Oct	Bournemouth Supersonic 10K SB	55:55	51.82	10km
10 Aug	Blandford parkrun SB	25:40	55.59	5km
20 Jul	Weymouth parkrun	26:08	54.18	5km
22 Jun	Weymouth parkrun	26:42	53.03	5km
9 Jun	Beer Lovers Marathon	6:29:08	33.83	26.2mi
8 Jun	Aachener Weiher parkrun	27:48	50.93	5km
1 Jun	Weymouth parkrun	26:48	52.83	5km
25 May	Egdon Easy	58:27	49.17	10km
25 May	Weymouth parkrun	27:03	52.34	5km
18 May	Weymouth parkrun	27:15	51.96	5km
11 May	Marlborough Downs Challenge - 20 miles		0.00	20mi
5 May	North Dorset Village Marathon SB	4:52:39	44.98	26.2mi
4 May	Weymouth parkrun	27:53	50.78	5km
27 Apr	Weymouth parkrun	28:15	50.12	5km
7 Apr	Vienna City Marathon	5:06:09	43.00	26.2mi
31 Mar	The Royal Borough of Kingston Spring Raceday PB	2:43:57	47.39	16mi
17 Mar	Fleet Half Marathon SB	2:09:28	48.49	13.1mi
2018		Result	WAVA	Distance
25 Mar	Combe Gibbet to Overton	2:43:25	47.15	16mi
11 Feb	Bramley 20 SB	3:28:56	46.86	20mi
2017		Result	WAVA	Distance
29 Oct	Windle Valley Club Handicap SB	49:31	57.57	10km
15 Oct	Bruges Marathon SB	4:23:19	49.58	26.2mi
9 Sep	Upton Court parkrun SB	23:28	59.87	5km
26 Aug	Upton Court parkrun	23:40	59.37	5km
13 Aug	Salisbury 5-4-3-2-1 Trail Short Course PB	3:36:44	46.40	33km
10 Aug	Dinton Summer Series (5k)	24:48	56.65	5km
7 Aug	Sri Chinmoy 5K Series	24:02	58.46	5km
31 Jul	Sri Chinmoy 5K Series	23:46	59.12	5km
29 Jul	parkrun de Montsouris	23:47	59.07	5km
16 Jul	Fairlands Valley Challenge 18 PB	4:18:00	33.61	18mi
13 Jul	Windlesham Pairs Relay - Club Race		0.00	10km
1 Jul	Upton Court parkrun	24:32	56.83	5km
25 Jun	Windle Valley Club Handicap	52:46	53.59	10km
10 Jun	Endure24 - lap 3	44:18	51.16	5mi
10 Jun	Endure24 - lap 4	47:27	47.76	5mi
10 Jun	Endure24 - lap 2 SB	43:21	52.28	5mi
10 Jun	Endure24 - 5M lap	43:27	52.16	5mi
8 Jun	Dinton Summer Series (5k)	25:00	55.77	5km
4 Jun	Dorking 10 SB	1:29:01	52.46	10mi
21 May	Binfield 10K	54:46	51.63	10km
6 May	Marlborough Downs Challenge - 20 miles SB	3:34:20	45.30	20mi
30 Apr	Ranelagh Richmond Half Marathon		0.00	13.1mi
29 Apr	Upton Court parkrun	24:15	57.50	5km
11 Mar	Holkham parkrun	25:17	55.15	5km
12 Feb	Wokingham Half Marathon SB	1:56:37	52.95	13.1mi
21 Jan	Upton Court parkrun	25:13	55.29	5km
2016		Result	WAVA	Distance
2 Oct	Julian Farrell 10Km	51:08	55.30	10km
25 Sep	Windle Valley Runners 10km Handicap race SB	50:58	55.48	10km
27 Aug	Stratford-upon-Avon parkrun SB	24:21	57.26	5km
14 Aug	Salisbury 5-4-3-2-1 Trail Short Course SB	4:02:22	41.15	33km
19 Jul	Bounders Relay		0.00	2mi
11 Jun	Endure24 - lap 2	43:26	51.77	5mi
11 Jun	Endure24 - lap 3	46:03	48.83	5mi
11 Jun	Endure24 - lap 4	48:17	46.57	5mi
11 Jun	Endure24 - lap 1 SB	43:05	52.19	5mi
5 Jun	Dorking 10	1:32:18	50.18	10mi
4 Jun	Upton Court parkrun	24:34	56.33	5km
1 May	North Dorset Village Marathon SB	4:29:09	47.71	26.2mi
25 Mar	Maidenhead Easter 10 SB	1:24:30	54.81	10mi
13 Mar	Surrey Half Marathon SB	1:50:05	55.63	13.1mi
27 Feb	Upton Court parkrun	24:59	55.39	5km
14 Feb	Bramley 20 SB	3:13:29	49.77	20mi
2015		Result	WAVA	Distance
24 Oct	CTS Suffolk Half Marathon	2:11:25	46.60	13.1mi
17 Oct	Upton Court parkrun SB	23:45	58.27	5km
27 Sep	Windle Valley Runners 10km Handicap race	50:41	55.35	10km
13 Sep	Farnham Pilgrim Half Marathon	2:13:03	46.03	13.1mi
6 Sep	Maidenhead Half Marathon SB	1:56:57	52.36	13.1mi
9 Aug	Salisbury 5-4-3-2-1 Trail Half	2:18:18	44.28	13.1mi
13 Jun	Endure24		0.00	5mi
15 Feb	Bramley 20		0.00	20mi
2014		Result	WAVA	Distance
7 Dec	Hogs Back Road Race PB	1:01:51	53.12	11.7km
8 Nov	4 Minute Mile	6:48	59.41	1mi
19 Jul	4 Minute Mile, Guildford PB	6:47	59.12	1mi
28 Jun	Endure24		0.00	5mi
31 May	Stockholm Marathon PB	4:01:54	52.22	26.2mi
18 May	Hook 10	1:23:08	54.82	10mi
10 May	Marlborough Downs 20 PB	3:10:55	49.62	20mi
27 Apr	Bracknell Half Marathon PB	1:49:27	55.04	13.1mi
18 Apr	Maidenhead Easter 10 PB	1:19:47	57.12	10mi
22 Mar	Enigma Week at the knees day 6	4:04:17	51.71	26.2mi
15 Mar	Bushy parkrun SB	23:08	58.93	5km
1 Jan	Andover parkrun		0.00	5km
2013		Result	WAVA	Distance
25 Dec	Bushy parkrun	24:27	55.76	5km
14 Dec	Upton Court parkrun #52	24:06	56.57	5km
7 Dec	Fulham Palace parkrun PB	22:42	60.06	5km
30 Nov	Upton Court parkrun #50	23:56	56.96	5km
17 Nov	Gosport Half Marathon SB	1:50:06	54.72	13.1mi
9 Nov	Upton Court parkrun #47	23:58	56.88	5km
2 Nov	Aylesbury parkrun #1	23:45	57.40	5km
20 Oct	Cabbage Patch 10	1:24:22	54.02	10mi
19 Oct	Upton Court parkrun #45	26:44	50.99	5km
12 Oct	Upton Court parkrun #44	22:58	59.36	5km
6 Oct	MBNA Chester Marathon SB	4:21:50	48.24	26.2mi
5 Oct	Delamere parkrun	26:37	51.22	5km
28 Sep	Upton Court parkrun #42	23:44	57.44	5km
22 Sep	Swallowfield 10k	49:27	55.84	10km
21 Sep	Upton Court parkrun #41	22:52	59.62	5km
14 Sep	Kennet & Avon Trail Race -21 Miles PB	3:22:22	49.33	21mi
31 Aug	Osterley parkrun #1	26:01	52.40	5km
31 Jul	Woodland 5 - Race 3	45:07	52.08	5.3mi
28 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:58:21	50.91	13.1mi
27 Jul	Upton Court parkrun #34	23:49	57.24	5km
20 Jul	Dorney Dash 10k PB	49:02	55.87	10km
6 Jul	Runnymede relay - short leg PB	20:57	56.87	2.75mi
6 Jul	Alice Holt parkrun	26:11	51.68	5km
3 Jul	Yateley 10K Series - Race 2	50:05	54.70	10km
29 Jun	Arrow Valley parkrun	23:36	57.34	5km
26 Jun	Woodland 5 - Race 2 PB	44:04	52.91	5.3mi
22 Jun	Upton Court parkrun #31	23:11	58.37	5km
19 Jun	Forest Five		0.00	5mi
8 Jun	Upton Court parkrun #29	24:39	54.90	5km
5 Jun	Yateley 10K Series - Race 1	51:21	53.35	10km
1 Jun	Upton Court parkrun #28	24:22	55.53	5km
22 May	Woodland 5 - Race 1	46:18	50.35	5.3mi
12 May	Marlow 5 PB	39:57	54.99	5mi
4 May	Upton Court parkrun #23	24:04	56.23	5km
20 Apr	Reading parkrun	24:26	55.38	5km
13 Apr	Poole parkrun #108	24:09	56.03	5km
1 Apr	Beaconsfield 5	43:11	50.87	5mi
30 Mar	Upton Court parkrun #19	24:49	54.53	5km
29 Mar	Maidenhead Easter 10 SB	1:24:16	53.67	10mi
24 Mar	Eastleigh 10k	50:10	54.61	10km
23 Mar	Upton Court parkrun #18	25:10	53.77	5km
16 Mar	Upton Court parkrun #17	24:12	55.92	5km
9 Mar	Amager Fælled parkrun	23:58	56.46	5km
2 Mar	Upton Court parkrun #15	24:33	55.12	5km
23 Feb	Upton Court parkrun #14	25:11	53.73	5km
10 Feb	Wokingham Half Marathon	1:56:03	51.52	13.1mi
5 Jan	Upton Court parkrun	25:13	53.66	5km
2012		Result	WAVA	Distance
22 Dec	Woodley Parkrun #11	25:07	53.88	5km
3 Nov	Woodley parkrun #4	25:11	53.73	5km
27 Oct	Woodley Parkrun #3 SB	24:20	55.61	5km
21 Oct	Cabbage Patch 10 SB	1:29:02	50.79	10mi
20 Oct	Woodley parkrun	24:57	54.24	5km
13 Oct	Woodley parkrun #1	24:48	54.56	5km
7 Oct	Fairoaks Five SB	43:25	50.60	5mi
6 Oct	Southampton parkrun #14	24:51	54.45	5km
29 Sep	Black Park parkrun	25:15	53.59	5km
22 Sep	Bedfont Lakes parkrun	24:36	55.01	5km
16 Sep	Swallowfield 10k SB	53:46	50.96	10km
15 Sep	Wycombe Rye parkrun #7	25:21	53.38	5km
8 Sep	Reading parkrun #152 3rd anniversary	25:41	52.69	5km
1 Sep	Old Deer Park Parkrun	25:02	54.06	5km
25 Aug	Kingston parkrun	25:56	52.18	5km
18 Aug	Black Park parkrun	26:46	50.56	5km
15 Aug	Thames 10K (rescheduled from 11 July)	57:33	47.61	10km
11 Aug	Crane parkrun	26:01	52.01	5km
14 Jul	Bushy parkrun	26:28	50.75	5km
8 Jul	British 10K London Run	56:08	48.46	10km
7 Jul	Crane parkrun	27:10	49.45	5km
30 Jun	York parkrun	25:51	51.97	5km
27 Jun	Woodland 5 & a bit - Race 2 SB	52:17	44.26	5.3mi
23 Jun	Crane Parkrun	26:12	51.27	5km
20 Jun	Forest Five	46:29	46.90	5mi
16 Jun	Reading parkrun	27:09	49.48	5km
9 Jun	Crane parkrun	26:10	51.34	5km
5 Jun	Basingstoke parkrun (Jubilee special)	27:09	49.48	5km
5 Jun	Newbury parkrun #18 (Diamond Jubilee special)	28:46	46.70	5km
4 Jun	Eastleigh parkrun #105 (Bank Holiday Special)	29:10	46.06	5km
19 May	Reading parkrun	27:51	48.23	5km
13 May	Marlow 5	47:20	46.06	5mi
7 May	Frimley Lodge parkrun - Bank Holiday Special	26:22	50.95	5km
5 May	Guildford parkrun	26:23	50.91	5km
28 Apr	Reading parkrun	26:47	50.15	5km
21 Apr	Reading parkrun #132	26:27	50.79	5km
14 Apr	Richmond parkrun	27:21	49.12	5km
7 Apr	Walsall parkrun	25:40	52.34	5km
31 Mar	Poole parkrun	26:15	51.17	5km
24 Mar	Reading Parkrun #128	26:18	51.08	5km
17 Mar	Newbury parkrun #6	26:41	50.34	5km
10 Mar	Finsbury parkrun	26:06	51.47	5km
3 Mar	Reading parkrun #125	27:17	49.24	5km
25 Feb	Reading parkrun #124	26:47	50.15	5km
12 Feb	The Reading 5 Mile Race	47:00	46.39	5mi
11 Feb	Newbury parkrun #1	28:04	47.86	5km
4 Feb	Reading parkrun	26:37	50.47	5km
28 Jan	bushy park parkrun	27:15	49.30	5km
21 Jan	Reading parkrun #119	27:26	48.97	5km
14 Jan	bushy park parkrun	26:59	49.78	5km
7 Jan	bushy park parkrun	27:28	48.91	5km
1 Jan	Frimley Lodge parkrun	28:01	47.95	5km
2011		Result	WAVA	Distance
10 Dec	Reading parkrun SB	27:33	48.76	5km
26 Nov	Reading parkrun #111	28:52	46.53	5km
25 Sep	Windsor Half Marathon SB	2:36:36	37.92	13.1mi
10 Sep	Reading parkrun #100	29:26	45.64	5km
4 Sep	Swallowfield 10k	1:03:24	42.91	10km
3 Sep	Reading parkrun #99	29:28	45.59	5km
30 Jul	Dorney Dash SB	1:02:28	43.55	10km
11 Jun	Reading parkrun #88	31:21	42.54	5km
16 Apr	Reading parkrun #80	31:55	41.78	5km
2010		Result	WAVA	Distance
23 Oct	Reading parkrun SB	34:03	39.16	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	2	1	5	13	1	0	0	0	0	0	0	24
2024	46	64	93	70	44	7	0	0	0	0	0	0	324
2023	7	7	6	0	0	48	27	19	10	6	3	3	138
2023	19	67	112	65	52	11	35	78	90	94	5	10	638
2022	0	0	0	31	19	3	29	39	26	0	0	5	152
2022	73	84	109	86	114	38	70	59	63	21	40	46	805
2021	28	17	24	18	6	5	0	7	0	5	0	4	114
2021	6	0	39	71	47	47	78	43	61	27	46	82	546
2020	26	20	28	31	23	25	27	9	1	2	3	4	199
2020	0	0.5	0	0	0	0	0	0.3	0	0	0	0	0.8
2020	44	102	86	90	81	69	98	83	82	83	85	104	1007
2020	45	0	5	0	0	0	0	0	0	0	0	0	50
2019	1	8	31	11	4	0	0	0	16	0	0	0	71
2019	0	0	0	0	0	0	0	0.4	3	1.9	0	0	5.3
2019	64	49	96	63	109	83	110	87	24	57	63	98	904
2019	0	0	0	0	0	0	0	14	28	33	0	0	75
2018	0	0	0	2	13	7	0	5	0	8	0	0	35
2018	58	89	70	14	13	29	15	17	22	31	58	42	458
2017	84	73	78	111	91	128	143	120	135	87	15	26	1091
2016	5	9	10	12	4	6	0	1	0	0	0	0	47
2016	114	139	117	71	67	70	119	103	31	61	69	46	1007
2015	6	0	0	3	0	0	16	19	0	11	11	0	66
2015	101	72	24	53	20	64	61	92	64	84	13	64	710
2014	104	151	183	150	164	113	35	0	0	31	56	75	1062
2014	0	0	0	0	0	0	6	0	0	0	0	0	6
2013	63	76	52	60	90	85	96	125	92	88	45	60	932
2012	64	61	67	54	58	17	17	64	52	43	27	70	593
2011	0	0	0	0	0	0	0	0	0	0	0	1	1
2011	0	0	0	0	0	3	0	0	0	0	8	26	37
2010	0	0	0	0	0	0	0	0	0	14	10	0	24
2010	0	0	0	0	0	0	0	0	0	10	0	0	10

Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14
0.6mi, 6:33 Run - General Last bit home, wanted to take it a little easier. But made sure I ran up the two (very short) hills. So that’s something. 1) 0.74km - 5:21(7:10/km) 132/142bpm [947b/km] 99cal 2) 0.17km - 1:12(7:05/km) 132/140bpm [934b/km] 21cal Add a comment 1.9mi, 20:02 Run - Tempo Feels a bit tempo-ish. No plan really, just wanted to get out the door. With the slight downhill part into town, I just decided to keep up the momentum. Capped it at twenty minutes though as I was either running out of steam or mental strength or both. 1) 3.06km - 20:02(6:32/km) 124/138bpm [811b/km] 357cal Add a comment	-	5.6mi, 3:00:00 Walk - General Putting out route markers for Hardy Half Add a comment	3.2mi, 31:55 Run - parkrun 1) 1km - 6:27(6:27/km) 115/127bpm [742b/km] 115cal 2) 1.96km - 12:00(6:07/km) 134/141bpm [820b/km] 233cal 3) 2.1km - 13:28(6:24/km) 137/142bpm [877b/km] 258cal Included a first go at the Cooper Test but I’d need to do a longer, slower warmup. That said, having the pull from others helped and I’m not sure I’d able to go much quicker. Compares favourably with Poolbeg parkrun a fortnight ago- slightly slower but also slightly longer! Progress. I’ll take that. Add a comment	0.8mi, 15:14 Walk - General 1) 1.29km - 15:14(11:48/km) 90/104bpm [1062b/km] 136cal 49/59rpm Add a comment	-	-
Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21
-	-	-	0.9mi, 16:34 Walk - General 1) 1.44km - 16:34(11:31/km) 93/105bpm [1071b/km] 142cal 50/56rpm Add a comment	0.2mi, 3:01 Run - General 1) 0.39km - 3:01(7:43/km) 119/123bpm [918b/km] 46cal Add a comment 3.8mi, 44:02 Run - Intervals Positive. 1km, 400m x2 200x2 (need to aim for 6. It’s a start) Faster than 5k in pace which seemed to work. 1) 1.31km - 9:37(7:19/km) 111/121bpm [813b/km] 142cal 2) 1km - 5:50(5:50/km) 125/138bpm [729b/km] 111cal 3) 0.2km - 2:00(10:11/km) 116/138bpm [1180b/km] 25cal 4) 0.4km - 2:12(5:29/km) 128/140bpm [703b/km] 42cal 5) 0.48km - 4:43(9:50/km) 112/140bpm [1101b/km] 57cal 6) 1km - 5:51(5:51/km) 135/144bpm [789b/km] 110cal 7) 0.16km - 2:00(12:14/km) 126/145bpm [1541b/km] 29cal 8) 0.4km - 2:17(5:41/km) 132/143bpm [751b/km] 45cal 9) 0.54km - 5:00(9:21/km) 119/143bpm [1112b/km] 61cal 10) 0.2km - 1:00(5:00/km) 125/137bpm [624b/km] 21cal 11) 0.2km - 1:56(9:41/km) 123/139bpm [1191b/km] 26cal 12) 0.2km - 1:03(5:17/km) 127/137bpm [671b/km] 22cal 13) 0.05km - 33(10:37/km) 136/140bpm [1445b/km] 9cal Add a comment	-	-
Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28
-	4.2mi, 45:30 Run - Tempo Happy with that. Even that warm up pace felt a lot more comfortable. Picked up pace without trying. Naturally fell into a quicker pace for the kms. Really didn’t try to push at all. Limited myself to much shorter recoveries again to test how easy the pace would feel. Stopped at four but that was in the head and not the body. Didn’t want to run past the smell of dope on the remaining lap (and the smoker sitting in ‘lane one’. Positive and now need to put a sub 30 return plan in place. Back to Poole on Saturday? 1) 2km - 13:32(6:46/km) 117/130bpm [792b/km] 233cal 2) 1km - 6:06(6:06/km) 131/136bpm [799b/km] 116cal 3) 0.22km - 2:00(9:17/km) 121/133bpm [1124b/km] 27cal 4) 1km - 6:12(6:12/km) 130/136bpm [805b/km] 114cal 5) 0.18km - 1:44(9:28/km) 124/135bpm [1175b/km] 24cal 6) 1km - 6:12(6:12/km) 132/139bpm [818b/km] 117cal 7) 0.27km - 2:56(10:49/km) 115/137bpm [1243b/km] 32cal 8) 1km - 6:01(6:01/km) 133/143bpm [799b/km] 115cal 9) 0.09km - 49(8:44/km) 138/144bpm [1204b/km] 13cal Add a comment	-	3.1mi, 31:48 Run - parkrun 1) 3.31km - 20:40(6:15/km) 137/149bpm [856b/km] 397cal 2) 0.04km - 24(10:38/km) 144/148bpm [1531b/km] 7cal 3) 0.65km - 4:08(6:22/km) 145/149bpm [923b/km] 82cal 4) 0.04km - 23(8:35/km) 146/148bpm [1254b/km] 7cal 5) 1.01km - 6:13(6:08/km) 148/154bpm [908b/km] 126cal Add a comment	4.3mi, 46:53 Run - Intervals Intervals but not really intervals. Multiple 400s in blocks of four. Cruise/Cruise/Cruise/Push Short recoveries between efforts and sets (60 seconds) to keep it continuous. Three blocks done here so that works out as 9 cruise (2:24-2:26) and three push (2:11-2:14). Worth building into the repertoire I think. 1) 1km - 7:24(7:25/km) 116/126bpm [860b/km] 114cal 2) 0.4km - 2:26(6:05/km) 118/128bpm [718b/km] 45cal 3) 0.11km - 1:00(9:05/km) 117/125bpm [1062b/km] 14cal 4) 0.4km - 2:25(6:03/km) 120/133bpm [727b/km] 47cal 5) 0.11km - 1:00(9:22/km) 123/132bpm [1151b/km] 12cal 6) 0.4km - 2:26(6:05/km) 124/131bpm [755b/km] 48cal 7) 0.09km - 1:00(10:49/km) 117/128bpm [1265b/km] 12cal 8) 0.4km - 2:14(5:36/km) 126/134bpm [706b/km] 42cal 9) 0.08km - 1:00(11:52/km) 125/134bpm [1483b/km] 14cal 10) 0.4km - 2:24(6:01/km) 125/132bpm [752b/km] 44cal 11) 0.08km - 1:00(11:59/km) 120/131bpm [1439b/km] 12cal 12) 0.4km - 2:25(6:02/km) 125/133bpm [753b/km] 43cal 13) 0.09km - 1:00(11:33/km) 122/133bpm [1409b/km] 14cal 14) 0.4km - 2:25(6:02/km) 126/133bpm [760b/km] 44cal 15) 0.09km - 1:00(11:20/km) 120/131bpm [1359b/km] 12cal 16) 0.4km - 2:13(5:32/km) 128/141bpm [708b/km] 43cal 17) 0.1km - 1:00(10:23/km) 129/140bpm [1340b/km] 14cal 18) 0.4km - 2:25(6:02/km) 130/136bpm [785b/km] 45cal 19) 0.09km - 1:00(11:19/km) 124/135bpm [1402b/km] 13cal 20) 0.4km - 2:24(6:01/km) 128/135bpm [770b/km] 45cal 21) 0.09km - 1:00(10:54/km) 125/136bpm [1363b/km] 13cal 22) 0.4km - 2:24(6:00/km) 128/135bpm [767b/km] 44cal 23) 0.09km - 1:00(10:44/km) 126/135bpm [1353b/km] 13cal 24) 0.4km - 2:11(5:28/km) 133/141bpm [727b/km] 42cal 25) 0.02km - 7(6:55/km) 141/141bpm [975b/km] 2cal Add a comment	3.3mi, 40:14 Run - General 1) 5km - 37:50(7:34/km) 116/138bpm [878b/km] 571cal 2) 0.34km - 2:24(7:01/km) 124/128bpm [869b/km] 42cal Add a comment	-
Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4
5mi, 56:21 Run - Tempo Felt ok. Bit worried due to D’s covid and starting to feel the knee again. However, this was a good push and it felt positive to do the length of the seafront for once. The km efforts were a 6/10, although the breathing was heavier although always under control. Focus was on a natural running pace and didn’t worry too much about the pace. Decided to stick at 4 and probably wouldn’t have got through the fifth anyway as it was into the wind and threatening to become 7 or 8 out of ten. Recoveries were reasonably short and decreasing. Enjoyed that. 1) 1.66km - 12:04(7:16/km) 111/130bpm [807b/km] 186cal 2) 1km - 6:25(6:25/km) 126/132bpm [808b/km] 119cal 3) 0.33km - 2:41(8:13/km) 122/133bpm [1002b/km] 38cal 4) 1km - 6:25(6:25/km) 133/139bpm [852b/km] 119cal 5) 0.21km - 1:55(9:14/km) 127/138bpm [1173b/km] 28cal 6) 1km - 6:17(6:17/km) 134/141bpm [841b/km] 119cal 7) 0.16km - 1:27(9:05/km) 131/143bpm [1189b/km] 21cal 8) 1km - 6:18(6:18/km) 140/147bpm [883b/km] 123cal 9) 0.61km - 5:00(8:14/km) 132/146bpm [1087b/km] 75cal 10) 0km - 1(5:08/km) 131/131bpm [673b/km] 11) 0.68km - 5:00(7:23/km) 131/134bpm [967b/km] 79cal 12) 0km - 3(11:37/km) 135/135bpm [1568b/km] 1cal 13) 0.37km - 2:47(7:31/km) 133/137bpm [1000b/km] 45cal Add a comment	2.8mi, 30:02 Run - General Not bad. Another cruise and push session. Got halfway through and, in all probability, the 400m cruise efforts were a bit too quick. Wasn’t sure I’d get through the next push effort. Should have at least tried for another cruise. Actual session is mile/600x9 (blocks of three - cruise, cruise, push)/mile Adapted to 6 minutes and 400s. Cruise 400s consistent- all 2:17 1) 1.04km - 7:16(7:01/km) 108/117bpm [758b/km] 114cal 2) 1.02km - 6:00(5:54/km) 125/131bpm [737b/km] 114cal 3) 0.4km - 2:17(5:43/km) 123/130bpm [704b/km] 44cal 4) 0.08km - 1:00(12:21/km) 120/130bpm [1481b/km] 13cal 5) 0.4km - 2:17(5:42/km) 124/132bpm [707b/km] 42cal 6) 0.08km - 1:00(12:38/km) 121/131bpm [1529b/km] 13cal 7) 0.4km - 2:10(5:26/km) 125/134bpm [680b/km] 41cal 8) 0.17km - 2:00(11:52/km) 112/137bpm [1329b/km] 21cal 9) 0.4km - 2:17(5:43/km) 120/132bpm [685b/km] 45cal 10) 0.04km - 29(11:18/km) 129/133bpm [1458b/km] 7cal 11) 0.4km - 2:17(5:43/km) 125/134bpm [715b/km] 42cal 12) 0.11km - 58(9:05/km) 125/134bpm [1136b/km] 14cal Add a comment	-	3.1mi, 33:13 Run - parkrun 1) 0.01km - 16(26:47/km) 62/63bpm [1661b/km] 1cal 2) 4.13km - 27:05(6:33/km) 131/142bpm [858b/km] 496cal 3) 0.04km - 26(10:08/km) 139/140bpm [1408b/km] 7cal 4) 0.81km - 5:25(6:39/km) 140/143bpm [931b/km] 103cal Add a comment	0.8mi, 13:34 Walk - General 1) 1.21km - 13:34(11:11/km) 95/105bpm [1062b/km] 124cal 51/59rpm Add a comment 0.6mi, 7:43 Run - Warm Down 1) 1km - 7:43(7:43/km) 122/131bpm [942b/km] 123cal Add a comment 3.6mi, 41:33 Run - General Missed a couple of rungs 😉 First go at this and will look to build it further. Warm up then 10 at marathon pace, 8 at half, 4 &3 at 10k. Should have been 10/8/6/4 and 2 at 5k. Not far off but needs a bit more focus. Mentally still a bit too quick to adapt and shorten. To be more effective, the warm up should be marathon pace, 10@HM, 8@10k, 6@5k(current), 4@5k (target) and 2@ all out. 1) 1.36km - 10:01(7:23/km) 113/121bpm [834b/km] 156cal 2) 1.45km - 10:00(6:55/km) 125/131bpm [864b/km] 175cal 3) 0.18km - 2:00(11:24/km) 112/131bpm [1276b/km] 20cal 4) 1.22km - 8:00(6:34/km) 129/135bpm [846b/km] 146cal 5) 0.18km - 2:00(11:20/km) 115/136bpm [1303b/km] 20cal 6) 0.67km - 4:10(6:14/km) 132/142bpm [824b/km] 79cal 7) 0.19km - 2:00(10:25/km) 120/143bpm [1250b/km] 23cal 8) 0.48km - 3:00(6:13/km) 131/141bpm [815b/km] 56cal 9) 0.03km - 21(10:40/km) 138/140bpm [1472b/km] 6cal Add a comment	-	-

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