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Last on at 8am, 22nd Dec 2024

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Cybi Striders | LG eXa Leipzig

About Me
Triathlete in my youth (1994-2001), martial artist in Finland (2002-2006), a brief stint on the rugby field (2009-2010) before I ran my first marathon in October 2010 and haven't looked back since. Still looking to improve my PBs even though it's been 13 years of running. Times to beat: 5k: 21:20 (2016) 10k: 44:37 (2023) half: 1:37:42 (2023) mara: 3:29:26 (2023) Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Don't worry about pace or speed, just get out there and get it done consistently. Consistency is key. Listen to your body, when it wants rest, let it rest.

Recent Blogs
Race report: Sommerabendlauf LC Auensee, city champs #7	Nov 2024
Race report: Bärlauchblütenlauf 10 km, city championship race #6	Nov 2024
Bad toe saga part 1	Jul 2024
Race report: a premiere for me, 5000 m City Championships on the track	May 2024
Race report: Leipzig Marathon, it’s PB time again!	Apr 2024

My parkrun
No parkrun selected

Recent Training
21st Dec	Recovery Run	2.5mi	31:39
21st Dec	General	0.5mi	18:57
21st Dec	General	2.2mi	42:55
21st Dec	Long Run	13.1mi	1:56:25
20th Dec	Recovery Run	4mi	40:10

12 Month Benchmarks	Run	Bike
Mile	6:34	1:55
5k	22:08	6:56
5mi	36:28	12:03
10k	46:32	15:15
10mi	1:17:30	29:58
Half	1:42:26	40:25
20mi	2:36:58	1:04:40
Mara	3:26:05	1:25:21

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 1500 Run 1500 Swim 5 Walk 400

Recent Threads
100 miles a month in 2024
Whamageddon 2024
Let's Count to a Million
Training plans for today?
Marcothon
Trader: New Game

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Followers (16)

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	20															6:36 66.44	6:34 66.78	6:34 6:34/mi	66.78
2mi	1			17:16 53.33														17:16 8:38/mi	53.33
5km	58				21:43 67.84	21:59 67.03	22:10 66.53	21:05 70.04	20:33 71.99	21:28 69.08	22:51 65.32	27:00 55.51	25:17 59.27	21:58 68.55	22:39 66.83	22:09 69.17	22:11 69.07	20:33 6:37/mi	71.99
5.1km	1					23:11 65.29												23:11 7:16/mi	65.29
5.3km	1														24:02 66.58			24:02 7:22/mi	66.58
5.4km	1										22:52 70.34							22:52 6:49/mi	70.34
6km	1												34:15 52.71					34:15 9:11/mi	52.71
3.8mi	3														29:30 63.04	28:37 65.37	29:03 64.82	28:37 7:32/mi	65.37
4mi	3				31:03 61.21	29:10 65.21												29:10 7:17/mi	65.21
4.1mi	1					46:59 41.52												46:59 11:28/mi	41.52
7km	6										31:41 66.19				32:34 65.62	32:21 66.46	31:42 68.27	31:41 7:17/mi	68.27
7.5km	1	44:53 49.45																44:53 9:38/mi	49.45
5mi	13				39:36 60.25	39:17 60.80	36:29 65.58	36:07 66.39	36:17 66.43									36:07 7:13/mi	66.43
5.1mi	2				41:50 58.19					38:09 64.51								38:09 7:29/mi	64.51
5.2mi	1									41:22 60.69								41:22 7:57/mi	60.69
5.4mi	4				41:36 62.12													41:36 7:42/mi	62.12
8.8km	1							39:22 66.76										39:22 7:12/mi	66.76
5.5mi	2					41:19 63.84												41:19 7:31/mi	63.84
5.5mi	1						42:50 61.81											42:50 7:46/mi	61.81
9.1km	1				44:53 59.99													44:53 7:58/mi	59.99
5.9mi	1				44:24 63.71													44:24 7:32/mi	63.71
6.1mi	1			51:52 56.34														51:52 8:30/mi	56.34
10km	56		55:59 53.09	50:25 59.00	48:36 61.37	47:23 62.94	45:09 66.19	47:16 63.56	45:12 66.47	47:35 63.36	44:48 67.55		48:43 63.02	44:29 69.02	44:44 69.03	44:05 70.49	43:10 72.47	43:10 6:57/mi	72.47
10.2km	1				48:53 62.49													48:53 7:41/mi	62.49
6.4mi	1							57:35 53.66										57:35 9:00/mi	53.66
7mi	1																59:47 59.72	59:47 8:32/mi	59.72
11.8km	1														54:34 67.70			54:34 7:27/mi	67.70
12.4km	2														1:01:58 62.81	1:01:11 64.05		1:01:11 7:56/mi	64.05
8mi	1					1:47:52 36.06												1:47:52 13:29/mi	36.06
8.3mi	1						1:05:00 62.08											1:05:00 7:52/mi	62.08
14km	1															1:06:54 66.09		1:06:54 7:41/mi	66.09
15km	3									1:17:48 59.28						1:18:19 61.09	1:17:57 61.84	1:17:48 8:21/mi	61.84
9.5mi	1					2:06:28 36.83												2:06:28 13:19/mi	36.83
10mi	4			1:26:42 56.52	2:07:10 38.56		1:20:55 60.77		1:19:25 62.20									1:19:25 7:57/mi	62.20
11mi	1														4:21:34 21.42			4:21:34 23:47/mi	21.42
13.1mi	32	2:01:53 52.90	1:55:50 55.66	1:49:36 58.83	1:49:08 59.14	1:43:20 62.55	1:40:04 64.70	1:43:47 62.54	1:42:29 63.33	1:42:29 63.52	1:38:52 66.07	1:57:51 55.66			1:41:30 66.05	1:37:42 69.09	1:46:27 63.41	1:37:42 7:27/mi	69.09
13.2mi	1								1:38:02 66.74									1:38:02 7:26/mi	66.74
13.8mi	1						1:48:53 62.74											1:48:53 7:53/mi	62.74
23km	1															2:04:44 59.34		2:04:44 8:44/mi	59.34
30km	3					2:53:22 54.12		2:48:59 55.70	2:44:22 57.41									2:44:22 8:49/mi	57.41
20mi	2			3:14:16 51.98	3:04:59 54.59													3:04:59 9:15/mi	54.59
26.2mi	30		4:33:37 48.96	4:44:09 47.15	3:54:36 57.10	3:44:53 59.58	3:34:59 62.36	3:33:00 63.02	3:36:22 62.03	3:45:03 59.76	3:45:27 59.81	3:47:53 59.37		4:48:09 47.37	3:51:46 59.21	3:29:36 65.88	3:27:26 67.03	3:27:26 7:55/mi	67.03
45.8km	1												5:16:55 47.34					5:16:55 11:09/mi	47.34
50km	1											4:50:21 56.92						4:50:21 9:21/mi	56.92
32.2mi	1			6:21:44 44.78														6:21:44 11:51/mi	44.78
80km	1													9:50:07 51.03				9:50:07 11:52/mi	51.03
50mi	1								10:12:00 48.46									10:12:00 12:14/mi	48.46

Date	Planned Races			Distance
1 Jan	January Virtual Mile			1mi
2024		Result	WAVA	Distance
1 Dec	Fetch Virtual 5K Challenge			5km
1 Dec	December Virtual Mile			1mi
9 Nov	Auewaldlauf 10 km	45:34	69.17	10km
2 Nov	Stadtmeisterschaft Cross	31:14	69.79	7km
1 Nov	November Virtual Mile	6:48	64.94	1mi
1 Nov	Fetch Virtual 5K Challenge	22:31	68.52	5km
26 Oct	Sportscheck Run Berlin	49:55	63.14	10km
5 Oct	Leipziger City-Trail			10km
1 Oct	Fetch Virtual 5K Challenge	24:20	63.41	5km
1 Oct	October Virtual Mile	6:55	63.84	1mi
29 Sep	Oberholzer Volkslauf	46:47	67.37	10km
18 Sep	Auewald Mannschaftslauf SB	1:17:57	61.84	15km
14 Sep	10 Teiche Marathon Hahnenklee PB	59:47	59.72	7mi
8 Sep	Sportscheck Run Leipzig	24:45	62.34	5km
1 Sep	September Virtual Mile	7:01	62.93	1mi
1 Sep	Fetch Virtual 5K Challenge	23:05	66.84	5km
1 Aug	August Virtual Mile	6:58	62.94	1mi
7 Jul	Tannheimer Radmarathon	11:16:21		214km
23 Jun	Störmthaler See Lauf	48:20	64.73	10km
31 May	Sommerabendlauf LC Auensee	47:52	65.36	10km
4 May	Bärlauchblütenlauf	46:27	67.35	10km
28 Apr	Leipzig Stadtmeisterschaft Bahn 5000 m PB	22:12	69.02	5000m
21 Apr	Leipzig Marathon PB	3:27:26	67.03	26.2mi
7 Apr	Muldentaler Städtelauf HM SB	1:46:27	63.41	13.1mi
1 Apr	Fetch Virtual 5K Challenge SB	22:11	69.07	5km
1 Apr	April Virtual Mile PB	6:34	66.78	1mi
30 Mar	Internationaler Öpfinger Osterlauf	48:19	64.75	10km
16 Mar	Leipziger AOK Frühlingslauf PB	43:10	72.47	10km
9 Mar	Messepokallauf SB	31:42	68.27	7km
2 Mar	Fockeberglauf 6 km SB	29:03	64.82	3.8mi
1 Mar	Fetch Virtual 5K Challenge	22:18	68.71	5km
1 Mar	March Virtual Mile	6:59	62.79	1mi
1 Feb	Fetch Virtual 5K Challenge	22:39	67.65	5km
1 Feb	February Virtual Mile	6:54	63.55	1mi
27 Jan	10 km Winterlauf TSV Wahren	47:14	66.23	10km
20 Jan	Winter Marathon Leipzig, half marathon	2:30:41	44.80	13.1mi
1 Jan	Fetch Virtual 5K Challenge	23:34	65.01	5km
1 Jan	January Virtual Mile	7:31	58.34	1mi
2023		Result	WAVA	Distance
31 Dec	Silvesterlauf Sigmaringen	22:09	69.17	5km
1 Dec	Fetch Virtual 5K Challenge SB	22:09	69.17	5km
1 Dec	December Virtual Mile SB	6:36	66.44	1mi
12 Nov	Athens Authentic Marathon	3:48:21	60.89	26.2mi
4 Nov	Fockeberglauf 12 km PB	1:01:11	64.05	12.4km
1 Nov	November Virtual Mile	6:49	64.33	1mi
1 Nov	Fetch Virtual 5K Challenge	23:57	63.97	5km
15 Oct	Leipzig Half Marathon at Völki PB	1:37:42	69.09	13.1mi
1 Oct	Fetch Virtual 5K Challenge	22:39	67.65	5km
1 Oct	October Virtual Mile	7:12	60.90	1mi
30 Sep	Leipziger City-Trail	50:45	61.64	10km
24 Sep	Oberholzer Volkslauf			10km
16 Sep	Drei-Talsperren-Marathon PB	2:04:44	59.34	23km
1 Sep	Fetch Virtual 5K Challenge	24:10	63.40	5km
1 Sep	September Virtual Mile	6:41	65.61	1mi
25 Aug	Tauchscher Stadtlauf	47:39	65.65	10km
12 Aug	Auewald Mannschaftslauf SB	1:18:19	61.09	15km
1 Aug	Fetch Virtual 5K Challenge	23:05	65.95	5km
1 Aug	August Virtual Mile	6:42	65.03	1mi
30 Jul	Arlberg Giro	6:53:41		150km
1 Jul	July Virtual Mile	6:56	62.84	1mi
25 Jun	Störmthaler See Lauf	54:10	57.37	10km
2 Jun	Sommerabendlauf LC Auensee PB	1:06:54	66.09	14km
1 Jun	June Virtual Mile	7:25	58.75	1mi
6 May	Bärlauchblütenlauf SB	44:05	70.49	10km
1 May	May Virtual Mile	6:46	64.39	1mi
23 Apr	Leipzig Marathon SB	3:29:36	65.88	26.2mi
15 Apr	Küchenholz parkrun	24:19	62.61	5km
1 Apr	April Virtual Mile	6:51	63.61	1mi
18 Mar	Leipziger AOK Frühlingslauf	46:14	67.21	10km
11 Mar	Messepokallauf SB	32:21	66.46	7km
4 Mar	Fockeberglauf 6 km PB	28:37	65.37	3.8mi
1 Mar	March Virtual Mile	7:09	60.94	1mi
1 Feb	February Virtual Mile	6:37	65.85	1mi
31 Jan	January Virtual Mile	6:50	63.76	1mi
28 Jan	10 km Winterlauf TSV Wahren	44:37	69.65	10km
21 Jan	Winter Marathon Leipzig, half marathon	2:06:26	53.02	13.1mi
14 Jan	Küchenholz parkrun	24:22	62.48	5km
8 Jan	Oberschwäbische Crosslaufserie Vogt	36:11	61.18	7.2km
2022		Result	WAVA	Distance
19 Nov	Auewaldlauf 10 km	49:41	62.55	10km
12 Nov	Stadtmeisterschaft Cross	33:03	65.05	7km
5 Nov	Fockeberglauf 12 km SB	1:01:58	62.81	12.4km
16 Oct	Leipzig Half Marathon at Völki SB	1:41:30	66.05	13.1mi
1 Oct	Leipziger City-Trail	53:49	57.74	10km
11 Sep	Sportscheck Run Leipzig	34:46	43.79	5km
3 Sep	Sportscheck Run Erfurt PB	24:02	66.58	5.25km
20 Aug	Dresdner Nachtlauf PB	54:34	67.70	11.8km
13 Aug	Küchenholz parkrun	29:08	52.25	5km
6 Aug	Ravensburger Triathlon	1:48:21		0.75km/25km/5.3km
23 Jul	Schlegeis 3000 Trailrun PB	4:21:34	21.42	11mi
18 Jun	Küchenholz parkrun	23:21	64.82	5km
2 Jun	LG eXa Leipzig Stundenlauf	8mi		1hr
28 May	Leipziger Nachtlauf	48:48	63.28	10km
18 May	Bärlauchblütenlauf	48:50	63.24	10km
8 May	Goitzsche Marathon SB	3:51:46	59.21	26.2mi
7 May	Chemnitzer Nachtlauf	24:36	61.53	5km
5 May	LG eXa Leipzig Stundenlauf #2 (Second hour run of the year)	7mi		1hr
31 Mar	LG eXa Leipzig Stundenlauf #1 (first hour run of the year)	8mi		1hr
26 Mar	Küchenholz parkrun SB	22:39	66.83	5km
19 Mar	Leipziger AOK Frühlingslauf SB	44:44	69.03	10km
12 Mar	Messepokallauf SB	32:34	65.62	7km
5 Mar	Fockeberglauf 6 km SB	29:30	63.04	3.8mi
26 Feb	Winter Marathon Leipzig	4:44:44	48.20	26.2mi
2021		Result	WAVA	Distance
19 Sep	Guinness World Records™ Official Attempt Run (10 km / 6.2 mi)	1:12:37	42.53	10km
21 Aug	Leipzig 50km / 100 km Ultramarathon PB	9:50:07	51.03	80km
18 Jul	Dolomyths Sky Race - Golden Trail Series #3	4:24:51	25.01	13.1mi
4 Jul	Virtual Stockholm 10k SB	44:29	69.02	10km
5 Jun	Pride Day virtual 5k SB	21:58	68.55	5km
30 May	Sámi Marathon Finland virtual SB	4:48:09	47.37	26.2mi
2020		Result	WAVA	Distance
31 Dec	Virtual Erfurter Silvesterlauf SB	48:43	63.02	10km
29 Nov	PHRC Three Brothers 45.75 km virtual run challenge PB	5:16:55	47.34	45.75km
11 Jul	Human Nature 10k virtual run	50:36	60.36	10km
25 Apr	Stop Coronavirus virtual 5k	26:05	57.46	5km
22 Apr	Shrieking Shack 6km virtual run (PHRC ) PB	34:15	52.71	6km
29 Feb	parkrun Küchenholz SB	25:17	59.27	5km
2019		Result	WAVA	Distance
31 Dec	36. Silvesterlauf Sigmaringen	31:04	48.24	5km
14 Sep	Bodensee Marathon Kressbronn	4:04:54	55.47	26.2mi
7 Sep	parkrun Küchenholz SB	27:00	55.51	5km
17 Aug	Leipzig 50km / 100 km Ultramarathon PB	4:50:21	56.92	50km
14 Jul	Lausitzer Seenland Marathon SB	3:47:53	59.37	26.2mi
14 Apr	Leipzig Halbmarathon SB	1:57:51	55.66	13.1mi
2018		Result	WAVA	Distance
31 Dec	35. Silvesterlauf Sigmaringen SB	22:51	65.32	5km
6 Oct	parkrun Küchenholz	23:27	63.65	5km
16 Sep	Bergzeitfahren Grabener Höhe / uphill time trial	25:50		6.1mi
22 Jul	Füssen Königsschlösser Romantik Marathon	3:56:16	57.07	26.2mi
22 Apr	Leipzig Marathon SB	3:45:27	59.81	26.2mi
31 Mar	Internationaler Öpfinger Osterlauf	1:39:48	65.46	13.1mi
24 Mar	Leipziger AOK Frühlingslauf	46:20	65.32	10km
10 Mar	Messepokallauf PB	31:41	66.19	7km
4 Mar	Anglesey Half Marathon SB	1:38:52	66.07	13.1mi
23 Feb	Paunsdorf Centre Run PB	22:52	70.34	5.4km
27 Jan	10 km Winterlauf TSV Wahren SB	44:48	67.55	10km
2017		Result	WAVA	Distance
31 Dec	34. Silvesterlauf Sigmaringen	23:08	64.29	5km
16 Sep	Bodensee Marathon Kressbronn	3:54:52	57.41	26.2mi
29 Jul	Meerbrook 15k PB	1:17:48	59.28	15km
19 Jul	Race The Train - Caernarfon SB	21:28	69.08	5km
15 Jul	Federsee Halbmarathon	1:44:35	62.25	13.1mi
8 Jul	6. Brunnenfestlauf Reute	49:05	61.42	10km
14 Jun	Deiniolen 10k	48:51	61.72	10km
23 Apr	London Marathon	3:48:48	58.78	26.2mi
15 Apr	Internationaler Öpfinger Osterlauf	1:46:39	61.04	13.1mi
9 Apr	Borders League - New Brighton PB	41:22	60.69	5.2mi
12 Mar	Wrexham Marathon SB	3:45:03	59.76	26.2mi
5 Mar	Borders League - Helsby (Manley Mere) PB	38:09	64.51	5.1mi
19 Feb	Village Bakery Half Marathon SB	1:42:29	63.52	13.1mi
12 Feb	Nick Beer 10km Memorial Race SB	47:35	63.36	10km
22 Jan	Border League - Deeside	32:57	64.19	4.4mi
21 Jan	Twin Piers 10k	48:56	61.61	10km
14 Jan	Penrhyn parkrun	24:37	60.24	5km
2016		Result	WAVA	Distance
4 Dec	Border League Birkenhead Park	40:01	65.22	5.4mi
6 Nov	Borders League - Chester	36:18	66.43	5mi
30 Oct	Abergele 5 Mile Road Race	43:32	55.39	5mi
29 Oct	Snowdonia Marathon	3:52:19	57.89	26.2mi
9 Oct	Border League - Caernarfon	45:30	66.26	10km
2 Oct	4 Lakes race / ras 4 llyn PB	2:44:22	57.41	30km
18 Sep	Ras y Cob	21:20	69.51	5km
11 Sep	Ras 5K Awyr Las	23:17	63.69	5km
4 Sep	Caernarfon 10k	46:37	64.67	10km
13 Aug	Helsinki Marathon	3:37:24	61.86	26.2mi
7 Aug	Vale of Clwyd 5k	22:19	66.45	5km
31 Jul	Holyhead breakwater race SB	36:17	66.26	5mi
23 Jul	Aberystwyth parkrun	21:50	67.76	5km
20 Jul	Race The Train - Caernarfon PB	20:33	71.99	5km
6 Jul	Llanfairpwll 5k	22:36	65.46	5km
17 Jun	6. Ulmer Laufnacht 50/80/100k PB	10:12:00	48.46	50mi
21 May	Ffrith 5k incl. N-Wales Champs	21:51	67.71	5km
2 May	Milton Keynes Marathon SB	3:36:22	62.03	26.2mi
23 Apr	Penrhyn parkrun	22:38	65.36	5km
26 Mar	Internationaler Öpfinger Osterlauf SB	1:42:29	63.33	13.1mi
20 Mar	Borders League - Tattenhall SB	45:12	66.47	10km
6 Mar	Anglesey Half PB	1:38:02	66.74	13.2mi
21 Feb	Rhyl 10 mile PB	1:19:25	62.20	10mi
7 Feb	Nick Beer 10k	47:27	63.32	10km
30 Jan	Penrhyn parkrun	23:32	62.86	5km
23 Jan	Twin Piers 10k	46:47	64.22	10km
10 Jan	Oberschwäbische Crosslaufserie Lauf 2 Birkenhard	31:58	61.37	6.6km
2015		Result	WAVA	Distance
31 Dec	32. Silvesterlauf Sigmaringen	23:06	64.04	5km
18 Oct	Abingdon Marathon SB	3:33:00	63.02	26.2mi
11 Oct	Borders League - Capenhurst	36:34	65.74	5mi
4 Oct	4 Lakes race / ras 4 llyn SB	2:48:59	55.70	30km
3 Oct	Treborth Cross Country League	27:03	52.71	3mi
13 Sep	Lake Vyrnwy Half Marathon SB	1:43:47	62.54	13.1mi
6 Sep	Caernarfon 10k SB	47:16	63.56	10km
26 Jul	Holyhead Breakwater Race PB	36:07	66.39	5mi
22 Jul	Race The Train - Caernarfon SB	21:05	70.04	5km
11 Jul	6. Brunnenfestlauf Reute	51:50	57.79	10km
3 Jul	3. Strong Run Aulendorf PB	57:35	53.66	6.4mi
27 Jun	Brixen Dolomiten Marathon	6:09:23	36.29	26.2mi
17 Jun	Deiniolen 10k	51:00	58.74	10km
13 Jun	Penrhyn parkrun	23:50	61.96	5km
6 May	Rhostryfan 10k	47:55	62.52	10km
8 Mar	Border League - Prestatyn PB	39:22	66.76	8.8km
15 Feb	Village Bakery Half Marathon	1:44:25	62.01	13.1mi
24 Jan	Penrhyn parkrun	23:29	62.88	5km
17 Jan	Penrhyn parkrun	23:43	62.27	5km
11 Jan	Border League Birkenhead Park	41:06	63.13	5.4mi
2014		Result	WAVA	Distance
13 Dec	Penrhyn parkrun	22:38	65.25	5km
30 Nov	Llanfairpwll 5k (Santa Run)	24:03	61.40	5km
29 Nov	Penrhyn parkrun	23:33	62.71	5km
22 Nov	Penrhyn Parkrun	24:23	60.56	5km
9 Nov	Athens Classic Marathon	3:46:39	59.15	26.2mi
2 Nov	Abergele 5 Mile Road Race	38:22	62.49	5mi
5 Oct	Chester Marathon SB	3:34:59	62.36	26.2mi
14 Sep	Lake Vyrnwy Half Marathon SB	1:40:04	64.70	13.1mi
6 Sep	Plas Newydd 5k	23:07	63.88	5km
24 Aug	Allgäu Panorama Marathon	1:45:01	61.65	13.1mi
3 Aug	North Wales Half Marathon	1:53:19	57.04	13.1mi
23 Jul	Race the Train Caernarfon	22:45	64.83	5km
29 Jun	Runfest Wales half marathon	1:42:19	63.17	13.1mi
22 Jun	Caerphilly 10k	46:51	63.79	10km
18 Jun	Deiniolen 10k road race	51:59	57.49	10km
30 May	Deganwy Dash SB	36:29	65.58	5mi
21 May	Suncentre 5k SB	22:10	66.53	5km
7 May	Rhostryfan 10k	47:10	63.36	10km
23 Apr	Border League Race 7 Deestriders. PB	42:50	61.81	5.52mi
19 Apr	Internationaler Öpfinger Osterlauf	1:48:01	59.83	13.1mi
6 Apr	Greater Manchester Marathon	3:37:15	61.67	26.2mi
30 Mar	Cheshire 10k SB	45:09	66.19	10km
23 Mar	Border League - Deeside	31:55	65.79	4.4mi
9 Mar	Stafford 20 relay race leg 1 PB	1:05:00	62.08	8.27mi
2 Mar	The Island Race - Anglesey Half Marathon	1:42:41	62.94	13.1mi
23 Feb	Rhyl 10 Mile Race SB	1:20:55	60.77	10mi
16 Feb	Wrexham Half Marathon long course 13.8 miles PB	1:48:53	62.74	13.8mi
2 Feb	Border League Abergele	36:52	64.89	5mi
2013		Result	WAVA	Distance
31 Dec	30. Silvesterlauf Sigmaringen approx. 5 km PB	23:11	65.29	5.13km
15 Dec	Borders League - Helsby (Wigg Island) PB	41:19	63.84	5.5mi
24 Nov	Conwy Half Marathon	1:58:23	54.59	13.1mi
26 Oct	Snowdonia Marathon	4:17:37	52.01	26.2mi
6 Oct	Chester Marathon SB	3:44:53	59.58	26.2mi
22 Sep	4 Lakes 30 km Race SB	2:53:22	54.12	30km
15 Sep	Lake Vyrnwy Half Marathon SB	1:43:20	62.55	13.1mi
1 Sep	Caernarfon 10k	49:02	60.95	10km
4 Aug	North Wales Half Marathon	2:04:49	51.78	13.1mi
28 Jul	Holyhead Breakwater Race	42:33	56.14	5mi
24 Jul	Race the Train Caernarfon SB	21:59	67.03	5km
20 Jul	International Snowdon Race PB	2:06:28	36.83	9.5mi
5 Jul	1. Strong Run Aulendorf	51:28	57.95	10km
29 Jun	Brixen Dolomiten Marathon	5:23:11	41.45	26.2mi
19 Jun	Deiniolen 10k road race	52:37	56.68	10km
16 Jun	sport in the port 10k	47:31	62.77	10km
2 Jun	Bangor 10k SB	47:23	62.94	10km
29 May	Suncentre 5k	22:22	65.89	5km
21 May	Joe Brown Tuesday night series Race 6: Great Orme PB	46:59	41.52	4.1mi
11 May	Ras Moel Eilio Fell Race PB	1:47:52	36.06	8mi
8 May	Rhostryfan 10k	52:08	57.21	10km
28 Apr	Greater Manchester Marathon	3:48:31	58.62	26.2mi
24 Apr	Border League - Wrexham PB	29:10	65.21	4mi
30 Mar	LLandudno easter 5K Prom Dash	22:38	65.11	5km
3 Mar	Anglesey Half Marathon	1:45:47	61.02	13.1mi
23 Feb	Moel Y Ci fellrace	1:02:15	38.37	5mi
17 Feb	Village Bakery Half Marathon	1:48:37	59.43	13.1mi
3 Feb	Cybi Border League Race SB	39:17	60.80	5mi
13 Jan	Borders League - Birkenhead	41:41	63.17	5.5mi
2012		Result	WAVA	Distance
31 Dec	Silvesterlauf Sigmaringen PB	48:53	62.49	10.23km
16 Dec	Border League - Christleton (Chester Tri) PB	44:24	63.71	5.9mi
18 Nov	Conwy Half Marathon SB	1:49:08	59.14	13.1mi
11 Nov	Border League - Capenhurst (Ellesmere Port) PB	41:36	62.12	5.4mi
27 Oct	Snowdonia Marathon	4:16:48	52.17	26.2mi
21 Oct	Border League - Caernarfon	49:33	60.19	10km
7 Oct	Chester Marathon SB	3:54:36	57.10	26.2mi
2 Sep	Caernarfon 10k SB	48:36	61.37	10km
29 Jul	Holyhead Breakwater Race SB	39:36	60.25	5mi
21 Jul	International Snowdon Race SB	2:07:10	38.56	10mi
18 Jul	Race the Train Caernarfon SB	21:43	67.84	5km
26 Jun	Llanberis fell race (Tuesday night series)	43:41	43.51	4mi
19 May	10. Bad Waldseer Lauffieber	4:11:04	53.36	26.2mi
9 May	Rhostryfan 10k	48:51	60.95	10km
25 Apr	Deestriders Final Border League Race SB	31:03	61.21	4mi
17 Apr	Mynydd Mawr	56:37	35.20	4.19mi
10 Apr	Foel Lus	37:14	47.82	3.75mi
7 Apr	LLandudno easter 5K Prom Dash	23:04	63.87	5km
3 Apr	Moel Tryfan	31:15	45.44	3mi
1 Apr	Border League - Christleton (Chester Tri) PB	44:53	59.99	9.06km
11 Mar	Stafford 20 PB	3:04:59	54.59	20mi
26 Feb	Border League - Mold SB	41:50	58.19	5.1mi
8 Jan	Border League Abergele	40:38	58.71	5mi
2011		Result	WAVA	Distance
11 Dec	Borders League - Tattenhall PB	51:52	56.34	6.1mi
4 Dec	Cybi Striders Santa Run - Fun Run PB	17:16	53.33	2mi
13 Nov	Border League Birkenhead Park	45:17	56.99	5.4mi
29 Oct	Snowdonia Marathon SB	4:44:09	47.15	26.2mi
4 Sep	Caernarfon 10k	54:26	54.70	10km
21 Aug	Säge-Triathlon Bad Saulgau	1:30:42		0.5km/21.5km/5.6km
23 Jul	8 hours run/bike, 10k, HM and Mara event cancelled due to flooding			0km/150mi/26.2mi
4 Jun	Dartmoor Discovery 32.2 PB	6:21:44	44.78	32.2mi
22 May	Llandudno 10 mile race SB	1:26:42	56.52	10mi
23 Apr	Internationaler Öpfinger Osterlauf	2:15:11	47.69	13.1mi
19 Mar	Rhayader Round the Lakes SB	3:14:16	51.98	20mi
27 Feb	Village Bakery Half Marathon SB	1:49:36	58.83	13.1mi
13 Feb	The Nick Beer 10Km memorial race SB	50:25	59.00	10km
23 Jan	Menai 10k	51:54	57.31	10km
2010		Result	WAVA	Distance
21 Nov	Conwy Half Marathon SB	1:55:50	55.66	13.1mi
31 Oct	Athens Classic Marathon SB	4:33:37	48.96	26.2mi
26 Sep	Anglesey half marathon	2:05:25	51.41	13.1mi
3 Apr	Internationaler Öpfinger Osterlauf SB	55:59	53.09	10km
2009		Result	WAVA	Distance
18 Jul	Federsee Halbmarathon SB	2:01:53	52.90	13.1mi
11 Apr	Internationaler Öpfinger Osterlauf PB	44:53	49.45	7.5km
2003		Result	WAVA	Distance
12 Jul	Aulendorfer Triathlon	1:26:31		450m/22km/5km
2000		Result	WAVA	Distance
5 Aug	Ravensburger Triathlon	1:47:20		0.75km/25km/5.3km
30 Jul	Aulendorfer Triathlon	1:24:01		450m/22km/5km
1999		Result	WAVA	Distance
25 Sep	Bergzeitfahren Grabener Höhe / uphill time trial	22:32		6.1mi
1998		Result	WAVA	Distance
26 Sep	Bergzeitfahren Grabener Höhe / uphill time trial	24:10		6.1mi
8 Aug	Ravensburger Triathlon	1:40:06		0.75km/25km/5.3km
24 Jul	Aulendorfer Triathlon	1:20:37		450m/22km/5km
1997		Result	WAVA	Distance
13 Sep	Bergzeitfahren Grabener Höhe / uphill time trial	23:12		6.1mi
9 Aug	Ravensburger Triathlon	1:41:52		0.75km/25km/5.3km
18 Jul	Aulendorfer Triathlon			450m/22km/5km
1996		Result	WAVA	Distance
14 Sep	Bergzeitfahren Grabener Höhe / uphill time trial	25:59		6.1mi
19 Jul	Aulendorfer Triathlon			450m/22km/5km
4 Jun	400 m time trial in St Johann	6:30		400m
1995		Result	WAVA	Distance
9 Sep	Bergzeitfahren Grabener Höhe / uphill time trial	27:46		6.1mi

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	39	21	36	48	26	19	19	30	41	28	22	22	352
2024	107	212	215	153	107	100	8	87	113	159	106	145	1512
2024	38	54	110	249	95	46	257	51	100	77	80	35	1190
2023	33	22	36	43	31	30	44	38	41	47	41	36	444
2023	0	0	0	0	0	0	0	0.3	0.2	0	0.1	0	0.6
2023	248	232	216	170	134	87	101	141	143	132	187	146	1937
2023	109	50	50	103	277	120	375	125	110	59	66	119	1562
2022	36	36	47	38	46	45	30	41	44	31	25	42	461
2022	0	0	0	0	0.8	2.1	1.1	0.9	0	0	0	0	4.9
2022	165	264	260	172	139	219	54	86	158	136	180	201	2035
2022	29	11	36	149	115	155	254	293	172	98	81	250	1644
2021	40	56	27	27	46	42	65	44	54	22	34	46	503
2021	0	0	0	0	0	0.7	0	0	1.6	0	0	0	2.3
2021	195	185	238	190	256	228	153	255	192	197	208	204	2502
2021	102	0	7	18	3	0	20	27	27	28	5	0	237
2020	43	26	87	100	67	44	51	64	63	59	40	42	687
2020	0	0	0	0	0	0	0	0.2	0.3	0	0	0	0.5
2020	108	148	63	130	148	198	100	107	106	241	272	137	1759
2020	0	0	11	28	0	0	88	56	54	24	13	173	448
2019	0	0	5	18	52	3	56	1	67	89	8	0	300
2019	0	0	0	0	0	0	0	0	1.2	0	0	0	1.2
2019	108	121	62	126	246	106	168	105	207	198	88	43	1577
2019	0	3	4	0	0	69	0	13	39	0	0	0	128
2018	0	4	17	1	0	0	0	0	12	71	37	10	150
2018	0	0	0	0.1	0.6	0.6	0.6	0.6	0.5	0	0	0	3
2018	167	166	119	74	61	62	88	64	151	218	152	111	1432
2018	0	11	0	0	0	0	34	33	129	0	0	5	212
2017	5	0	1	2	7	6	0	0	10	5	6	1	43
2017	0	0	0	0	0	0	0.3	0	0	0	0	0	0.3
2017	107	52	94	115	100	63	105	24	82	102	57	131	1033
2017	0	0	0	6	0	2	67	14	31	0	0	9	130
2016	2	0	0	10	16	0	6	5	0	0	16	12	66
2016	0	0	0	0	0	1.2	0	0.7	0	0	1.2	0	3.2
2016	134	133	182	123	170	134	84	146	108	122	65	101	1503
2016	11	0	5	0	0	6	0	113	0	0	0	0	134
2015	0	0	16	11	5	11	2	10	0	6	0	1	62
2015	0	0	0	0	0	0.4	0.6	0.3	0	0	0	0	1.3
2015	172	73	67	160	144	161	140	101	152	68	25	71	1334
2015	0	0	0	5	0	10	104	26	7	0	0	0	152
2014	4	0	3	3	5	6	11	1	3	0	0	0	37
2014	1.3	0	0	0	0	0	1	0	0	0	0	0	2.3
2014	223	147	162	133	155	177	138	250	156	137	104	155	1936
2014	7	0	0	7	4	0	0	16	0	3	0	10	46
2013	0	0	0	0	6	2	14	6	0	19	0	9	57
2013	1.2	0	0.3	0	3.1	0	2.5	0.4	0	0	0	0	7.7
2013	71	104	130	129	137	149	100	138	148	111	110	113	1439
2013	7	0	21	0	47	15	77	36	20	9	8	11	250
2012	0	4	6	0	9	0	0	3	6	0	0	0	29
2012	0	0	0	0	0	0	0	0.9	0	0	0	0	0.9
2012	79	100	104	162	86	36	100	127	128	101	63	63	1149
2012	0	0	0	0	0	0	0	27	0	0	0	0	27
2011	5	28	8	0	13	30	8	9	0	3	0	11	114
2011	0	0	0	0	0	0	0	1	0	0	0	0	1
2011	109	108	136	140	118	100	87	64	66	61	22	71	1081
2011	0	0	0	12	0	0	13	61	0	0	0	0	86
2010	0	0	0	0	0	0	0	12	0	11	0	9	33
2010	0	0	0	0	0	0	0	0.5	0	0	0	0	0.5
2010	0	0	8	6	0	0	0	26	52	78	18	17	206
2010	0	0	0	0	0	0	0	18	0	0	0	0	18
2009	19	0	0	5	0	0	40	0	0	0	0	19	82
2006	0	0	0	10	0	0	0	0	0	0	0	0	10
2006	0	0	0	23	0	0	0	0	0	0	0	0	23
2004	0	0	0	0	0	0	0.3	0	0	0	0	0	0.3
2004	0	0	0	0	0	0	3	0	0	0	0	0	3
2004	0	0	0	0	0	0	13	0	0	0	0	0	13
2003	0	0	0	0	0	0	0.3	0	0	0	0	0	0.3
2003	0	0	0	0	0	0	8	0	0	0	0	0	8
2003	0	0	0	0	0	0	14	0	0	0	0	0	14
2002	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2001	0	0	0	5	0	0	0	0	0	0	0	0	5
2001	0	0	0	33	0	0	0	0	0	0	0	0	33
2000	1.9	0	0	0	0	0	0.6	0.5	0	0	0	0	3
2000	7	0	0	14	6	0	7	3	0	0	0	0	38
2000	13	0	17	237	41	0	27	16	0	0	0	0	351
1999	0	0	0	0	0.6	0	1.2	0.4	0	0	0	0	2.2
1999	0	0	10	4	17	12	7	7	0	0	0	0	56
1999	53	0	111	98	135	97	34	120	120	0	0	0	768
1998	0	0	0	0	3.5	5.7	1.2	0.8	0	0	0	0	11.1
1998	6	2	0	8	22	19	9	6	0	5	0	0	78
1998	56	53	35	250	202	74	28	51	6	0	0	32	787
1997	0	0	0	0	0	0	0	0.8	0	0	0	0	0.8
1997	0	0	0	0	0	4	0	6	0	2	0	0	12
1997	0	0	0	0	0	0	0	32	6	34	0	0	73
1996	0	0	2	0	0	0.3	0	0	0	0	0	0	2.2
1996	0	0	0	0	0	1	0	0	1	0	0	0	2
1996	0	0	0	0	28	0	0	0	6	0	0	0	34
1995	0	0	0	0	0	0	0	0	0.8	0	0.1	0	0.9
1995	0	0	0	0	0	0	0	0	0	1	0	0	1
1995	0	0	0	0	0	0	0	0	6	0	0	0	6
1994	0	0	0	0	0	0	0	0	0	0	0	1	1

Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1
0.9mi, 21:20 Walk - General Evening Walk to the recycling container Taking out glass 1) 0.62mi - 11:31(18:32/mi) 97/109bpm [1798b/mi] 48cal 53/62rpm 2) 0.24mi - 9:49(40:25/mi) 95/126bpm [3840b/mi] 29cal 19/79rpm Add a comment 2.4mi, 12:47 Bike - Commuting Ride home #21975 1) 2.36mi - 12:47(5:26/mi) 124/138bpm [673b/mi] 87cal Add a comment 0.1mi, 1:56 Walk - Commute Quick Bike hunting 1) 0.09mi - 1:56(21:13/mi) 93/102bpm [1973b/mi] 7cal 41/62rpm Add a comment 0mi, 19:41 Cross - Yoga Stretches with the group plus deadhang Add a comment 3.5mi, 37:43 Run - Coaching Beginners week 6 Extended stadium loop with 8 runners. Very warm today, was a bit overdressed. I stayed in the back since the front runners went off really fast. That was good because one runner really struggled with breathing about a mile in. We stopped and made sure she was okay. She walked back while we continued on our planned route. The fast 4 runners were nowhere to be seen but we finally reunited at the sports centre. 1) 0.62mi - 6:38(10:40/mi) 128/139bpm [1366b/mi] 51cal 2) 0.62mi - 6:49(10:58/mi) 134/146bpm [1469b/mi] 52cal 3) 0.62mi - 6:40(10:44/mi) 137/143bpm [1470b/mi] 53cal 4) 0.62mi - 6:50(11:00/mi) 135/140bpm [1486b/mi] 51cal 5) 0.62mi - 6:55(11:08/mi) 140/156bpm [1558b/mi] 53cal 6) 0.34mi - 3:51(11:19/mi) 141/150bpm [1595b/mi] 30cal Add a comment 0.3mi, 5:09 Walk - Commute Evening Walk to GSZ Making it in time 1) 0.29mi - 5:09(17:30/mi) 105/116bpm [1837b/mi] 22cal 58/64rpm Add a comment 2.3mi, 12:52 Bike - Commuting Evening Ride to KK #21587 Battling against the wind but pretty warm today 1) 2.29mi - 12:52(5:37/mi) 122/144bpm [685b/mi] 83cal Add a comment 0.1mi, 2:05 Walk - Commute Quick Bike hunting 1) 0.11mi - 2:05(19:32/mi) 88/96bpm [1719b/mi] 8cal 49/64rpm Add a comment	0mi, 24:24 Cross - Yoga Add a comment 9.5mi, 1:25:09 Run - Medium Long Run 15k MLR with Olivia I tested my hip on the run to Clara Zetkin Park and it felt fine. Not cycling there and doing my activation drills before the run really helped with my hip mobility. I suspect that cycling shortens the hip flexors which means that I feel pretty stiff in the hip in the first 10-15 min of the run. So the recipe seems to be running it all. Next week, I'll try to do the same, run there and then run 5 miles with Olivia for at least 7 mi. I'm happy with the pace, around 9 m/m at the top end of zone 2. Great run, I can see some progress. 1) 0.62mi - 5:30(8:51/mi) 139/151bpm [1229b/mi] 47cal 2) 0.62mi - 5:39(9:05/mi) 144/150bpm [1309b/mi] 50cal 3) 0.62mi - 5:19(8:33/mi) 143/153bpm [1223b/mi] 45cal 4) 0.62mi - 5:40(9:07/mi) 148/153bpm [1350b/mi] 51cal 5) 0.62mi - 5:35(9:00/mi) 145/150bpm [1304b/mi] 48cal 6) 0.62mi - 5:49(9:22/mi) 147/152bpm [1377b/mi] 50cal 7) 0.62mi - 5:35(8:58/mi) 150/153bpm [1346b/mi] 50cal 8) 0.62mi - 5:32(8:54/mi) 150/155bpm [1334b/mi] 49cal 9) 0.62mi - 5:33(8:56/mi) 149/154bpm [1331b/mi] 48cal 10) 0.62mi - 5:39(9:05/mi) 151/154bpm [1371b/mi] 49cal 11) 0.62mi - 5:33(8:56/mi) 152/156bpm [1358b/mi] 49cal 12) 0.62mi - 5:37(9:02/mi) 150/155bpm [1355b/mi] 48cal 13) 0.62mi - 5:44(9:13/mi) 151/157bpm [1392b/mi] 49cal 14) 0.62mi - 5:27(8:46/mi) 152/161bpm [1332b/mi] 47cal 15) 0.62mi - 5:28(8:48/mi) 157/160bpm [1382b/mi] 50cal 16) 0.17mi - 1:31(8:39/mi) 147/151bpm [1271b/mi] 12cal 26th Nov 2024, 6:46pm riggys99 wrote: Great news well run 26th Nov 2024, 8:25pm Raptors claws are coming to town wrote: Well done :) 27th Nov 2024, 12:03pm tipsku wrote: Thank you, I hope I'm finally back running normally 27th Nov 2024, 12:06pm riggys99 wrote: Brilliant 🤩 Add a comment 0mi, 10:19 Cross - Strength Pre-run activation drills Add a comment 2.5mi, 21:29 Bike - Commuting Ride home from Brühl #20141 Riding home with a heavy rucksack and paper bag from the market and Bodyattack. Unfortunately, it broke in the rain 1) 2.47mi - 21:29(8:43/mi) 114/166bpm [993b/mi] 120cal Add a comment 3mi, 1:01:20 Walk - Commute Walking to the city centre Including about a mile on a rental nextbike because I forgot to switch from walking to cycling on Garmin 🤦🏽‍♀️ I stocked up on protein and collagen powder, ready for the next block of higher volume 10k to marathon training 1) 0.62mi - 11:03(17:48/mi) 96/116bpm [1708b/mi] 46cal 56/65rpm 2) 0.62mi - 11:19(18:12/mi) 95/114bpm [1729b/mi] 45cal 54/65rpm 3) 0.62mi - 7:10(11:31/mi) 91/128bpm [1049b/mi] 34cal 16/94rpm 4) 0.62mi - 3:41(5:55/mi) 121/132bpm [716b/mi] 24cal 5) 0.49mi - 28:07(57:53/mi) 85/127bpm [4920b/mi] 70cal 14/88rpm Add a comment	2.7mi, 19:25 Bike - Commuting Ride home #23030 Swift ride home so that I wouldn't get too cold 1) 2.68mi - 19:25(7:14/mi) 124/152bpm [898b/mi] 124cal Add a comment 0.2mi, 7:06 Walk - Commute Recovery walk to nextbike 1) 0.16mi - 7:06(43:45/mi) 106/117bpm [4638b/mi] 29cal 25/79rpm Add a comment 4mi, 36:34 Run - Intervals 4x 400-200-100 VO2 max w/ equal recovery Interval session with Olivia. Her plan said 5x 400-200-100 with equal recoveries at roughly 7 m/m, 6:30 and 6:00. I decided that my hip was well enough for me to try at least 3 sets or maybe 4. I managed to hit exactly 7 m/m on the first interval, then missed the next pace target by a few seconds but then nailed the 100 m. We added an 200 m jog between sets so that each would be a mile. Olivia was off like a rocket and I trailed her by 5-10 m on each interval. Impressive speed! My splits (pretty consistent) 400s: 1:44.1 - 1:41.6 - 1:41.2 - 1:42.5 200s: 49.3 - 47.7 - 48.7 - 48.7 100s: 22.2 - 21.7 - 22.4 - 21.8 My legs held up nicely even though I hadn't run at those paces for over a month. I think the pyramid session back mid October was the last time I went sub 7 m/m. After 4 sets, I had done enough speed work so I stopped, had a fruit jelly while Olivia finished her session strong. Very happy with the session, it was great fun 😊 1) 0.25mi - 1:44(6:59/mi) 155/168bpm [1082b/mi] 15cal 2) 0.25mi - 2:21(9:27/mi) 157/168bpm [1484b/mi] 22cal 3) 0.12mi - 49(6:37/mi) 164/172bpm [1085b/mi] 8cal 4) 0.12mi - 1:15(10:00/mi) 164/173bpm [1640b/mi] 12cal 5) 0.06mi - 22(5:57/mi) 163/170bpm [969b/mi] 4cal 6) 0.06mi - 59(15:46/mi) 160/173bpm [2523b/mi] 9cal 7) 0.12mi - 1:11(9:34/mi) 148/152bpm [1417b/mi] 11cal 8) 0.24mi - 1:42(6:59/mi) 168/175bpm [1174b/mi] 17cal 9) 0.25mi - 2:38(10:36/mi) 157/174bpm [1665b/mi] 24cal 10) 0.12mi - 48(6:24/mi) 165/175bpm [1056b/mi] 8cal 11) 0.12mi - 1:35(12:41/mi) 157/175bpm [1992b/mi] 14cal 12) 0.06mi - 22(5:49/mi) 158/170bpm [919b/mi] 4cal 13) 0.06mi - 1:00(15:58/mi) 161/173bpm [2570b/mi] 9cal 14) 0.12mi - 1:13(9:47/mi) 148/155bpm [1448b/mi] 10cal 15) 0.25mi - 1:41(6:47/mi) 171/176bpm [1160b/mi] 18cal 16) 0.25mi - 2:28(9:54/mi) 162/175bpm [1605b/mi] 23cal 17) 0.12mi - 49(6:32/mi) 169/176bpm [1105b/mi] 8cal 18) 0.12mi - 1:37(13:03/mi) 157/176bpm [2048b/mi] 14cal 19) 0.06mi - 22(6:40/mi) 157/167bpm [1047b/mi] 3cal 20) 0.07mi - 57(13:57/mi) 162/172bpm [2259b/mi] 9cal 21) 0.12mi - 1:10(9:27/mi) 150/156bpm [1417b/mi] 10cal 22) 0.25mi - 1:42(6:52/mi) 171/177bpm [1175b/mi] 18cal 23) 0.25mi - 2:32(10:12/mi) 163/176bpm [1664b/mi] 24cal 24) 0.12mi - 49(6:32/mi) 169/176bpm [1104b/mi] 8cal 25) 0.12mi - 1:39(13:19/mi) 159/177bpm [2117b/mi] 15cal 26) 0.06mi - 22(5:50/mi) 159/168bpm [929b/mi] 3cal 27) 0.07mi - 58(14:04/mi) 162/173bpm [2278b/mi] 9cal 28) 0.15mi - 1:29(9:58/mi) 152/158bpm [1516b/mi] 13cal 27th Nov 2024, 2:52pm riggys99 wrote: Nice session 27th Nov 2024, 5:09pm usc215 🇩🇪 wrote: amazing intervals! well done! 👍 28th Nov 2024, 11:48pm tipsku wrote: Thank you 😊 Add a comment 0mi, 8:46 Cross - Strength Running drills before track session Lauf-ABC and some strides Add a comment 3mi, 28:52 Run - Warm Up Warm up run to track Easy run to the track where I was supposed to meet Olivia. We arrived from two different directions almost at the same time. Great timing 1) 0.62mi - 5:56(9:33/mi) 137/152bpm [1309b/mi] 50cal 2) 0.62mi - 5:58(9:36/mi) 141/149bpm [1354b/mi] 50cal 3) 0.62mi - 5:47(9:18/mi) 143/149bpm [1329b/mi] 47cal 4) 0.62mi - 6:16(10:05/mi) 144/150bpm [1452b/mi] 53cal 5) 0.46mi - 4:55(10:39/mi) 141/154bpm [1501b/mi] 39cal Add a comment 0mi, 14:56 Cross - Strength Add a comment 0.7mi, 31:26 Walk - Commute Walk to Rewe and back 1) 0.62mi - 27:57(44:59/mi) 81/102bpm [3643b/mi] 81cal 23/70rpm 2) 0.12mi - 3:29(28:47/mi) 101/121bpm [2907b/mi] 14cal 32/62rpm Add a comment 0mi, 24:15 Cross - Yoga Mobility work for hip, glutes and posterior chain Downward dog to runners lunge, spider man rotations, pigeon, hamstring to hip flexor rockers, 90/90 hip switches, bird dogs, clam shells, abductor and adductor work, finishing with child pose Add a comment	0mi, 20:29 Cross - Strength Deep squatting practice Warming up the calves and shins first, then the hip flexors and glutes Stretching the calves with dynamic leans, gastrocnemius and soleus separately 90/90 squats with bending forward at the waist 90/90 switches side squats alternating Add a comment	2.8mi, 27:14 Run - Warm Down Easy run back home Running back towards the centre with Annett. My hip was grumbling slightly, I think I have to baby it again. Pre-hab better than rehab 1) 0.62mi - 6:14(10:02/mi) 142/151bpm [1425b/mi] 52cal 2) 0.62mi - 6:06(9:49/mi) 154/158bpm [1513b/mi] 52cal 3) 0.62mi - 5:57(9:35/mi) 150/157bpm [1436b/mi] 52cal 4) 0.62mi - 6:15(10:04/mi) 149/156bpm [1499b/mi] 53cal 5) 0.28mi - 2:42(9:43/mi) 148/152bpm [1437b/mi] 23cal Add a comment 1mi, 6:48 Run - Time Trial Time Trial Fetch virtual mile November I ran the monthly time trial with Annett who joined me on the track in Lößnig. I wanted to run under 7 m/m or 4:20 min/km so lap times under 1:44. We nailed it with consistent lap times around 1:41-1:43 for a benchmark time of 6:48. Not bad, considering I have only started to incorporate speed work this week. My HR went up to 179 so I pushed pretty hard without going over the limit. Good effort, next month maybe under 6:45? 1) 0.25mi - 1:42(6:49/mi) 164/175bpm [1118b/mi] 16cal 2) 0.25mi - 1:43(6:54/mi) 175/177bpm [1207b/mi] 18cal 3) 0.25mi - 1:42(6:50/mi) 177/179bpm [1208b/mi] 18cal 4) 0.27mi - 1:48(6:45/mi) 177/179bpm [1195b/mi] 20cal 29th Nov 2024, 6:46pm Raptors claws are coming to town wrote: Well done 😀 29th Nov 2024, 6:58pm Frosty The Bowman 🇸🇪 wrote: Speedy! 29th Nov 2024, 7:49pm Festive Flier wrote: Excellent running and virtual mile time. 29th Nov 2024, 7:56pm riggys99 wrote: Great mile and pacing 29th Nov 2024, 8:50pm tipsku wrote: Thank you, I'm back on track, quite literally 30th Nov 2024, 7:12am usc215 🇩🇪 wrote: incredible! very well done 👍 1st Dec 2024, 4:14pm tipsku wrote: thank you :-) Add a comment 3.5mi, 33:15 Run - Warm Up Run to Lößnig with Annett I met her at Rewe, we ran down to the track together. Pretty cold tonight 1) 0.62mi - 5:39(9:06/mi) 137/150bpm [1247b/mi] 47cal 2) 0.62mi - 6:11(9:57/mi) 140/147bpm [1394b/mi] 52cal 3) 0.62mi - 6:02(9:43/mi) 143/150bpm [1390b/mi] 51cal 4) 0.62mi - 5:47(9:18/mi) 147/155bpm [1368b/mi] 50cal 5) 0.62mi - 5:59(9:37/mi) 152/158bpm [1462b/mi] 54cal 6) 0.38mi - 3:37(9:31/mi) 149/156bpm [1417b/mi] 31cal Add a comment 0mi, 11:44 Cross - Strength pre-run activation squats, split squats, hurdle movement downward dog to pigeon spiderman stretch with torso rotations, arm up 90°/90° hip switches rainbow stretch lying on side, one leg across to the side clam shells heel and toe walks leg swings Add a comment	0mi, 24:03 Cross - Strength yoga flow warm up 3 sets of 10 lateral leg raises toes pointing in different directions L/R 15hip thrusts 10/5 side planks with hip adduction L/R Add a comment 0.9mi, 17:35 Walk - General Afternoon walk at sunset 1) 0.62mi - 10:54(17:33/mi) 99/107bpm [1738b/mi] 48cal 54/63rpm 2) 0.29mi - 6:41(23:02/mi) 109/132bpm [2511b/mi] 34cal 39/78rpm Add a comment 0.9mi, 26:09 Walk - Commute Walk to Rewe 1) 0.62mi - 20:43(33:20/mi) 75/97bpm [2500b/mi] 60cal 29/73rpm 2) 0.23mi - 5:26(23:26/mi) 96/123bpm [2250b/mi] 23cal 38/80rpm Add a comment	10.8mi, 1:48:35 Run - Long Run LR to Brot und Kees Christmas market I ran down to the LVB sports ground where I met Olivia. It was a cold but sunny day so we enjoyed the run down there. My hip behaved itself and I could run comfortably under 10 m/m for most of the run. We arrived at the Christmas market and inspected the offerings there. After about 10 min, Joris arrived from his tempo intervals and we decided to have some warm drinks and maybe a waffle. We ended up getting a lovely non-alcoholic apple-plum punch and we shared a Brussels waffle. A bit different fuelling but appropriate for the season. We ran back a bit quicker with a spring in our steps but I could feel that on the hill back up to the east. Happy with 10.8 miles, hip just minimally grumbling. 1) 0.62mi - 6:07(9:50/mi) 134/145bpm [1317b/mi] 51cal 2) 0.62mi - 6:11(9:57/mi) 139/144bpm [1382b/mi] 53cal 3) 0.62mi - 6:06(9:49/mi) 140/145bpm [1373b/mi] 51cal 4) 0.62mi - 5:52(9:27/mi) 141/148bpm [1332b/mi] 50cal 5) 0.62mi - 6:10(9:55/mi) 142/145bpm [1408b/mi] 51cal 6) 0.62mi - 6:15(10:04/mi) 143/146bpm [1439b/mi] 52cal 7) 0.62mi - 6:13(10:01/mi) 142/147bpm [1421b/mi] 51cal 8) 0.62mi - 6:28(10:24/mi) 141/149bpm [1466b/mi] 53cal 9) 0.62mi - 6:28(10:25/mi) 132/145bpm [1375b/mi] 49cal 10) 0.62mi - 6:14(10:02/mi) 134/140bpm [1345b/mi] 52cal 11) 0.62mi - 6:11(9:58/mi) 135/141bpm [1345b/mi] 49cal 12) 0.62mi - 6:08(9:53/mi) 140/146bpm [1383b/mi] 52cal 13) 0.62mi - 6:02(9:43/mi) 140/146bpm [1361b/mi] 51cal 14) 0.62mi - 6:03(9:45/mi) 139/143bpm [1355b/mi] 49cal 15) 0.62mi - 6:06(9:49/mi) 143/148bpm [1403b/mi] 51cal 16) 0.62mi - 6:26(10:21/mi) 139/147bpm [1439b/mi] 50cal 17) 0.62mi - 6:38(10:40/mi) 137/148bpm [1461b/mi] 49cal 18) 0.27mi - 2:56(10:59/mi) 131/140bpm [1439b/mi] 18cal 1st Dec 2024, 4:18pm riggys99 wrote: Well done 1st Dec 2024, 5:01pm usc215 🇩🇪 wrote: a beautiful destination for a long run :) 1st Dec 2024, 5:14pm Raptors claws are coming to town wrote: Well done :) 2nd Dec 2024, 1:01pm tipsku wrote: Thank you. My friends asked me if I wanted to come along on their long run to the market. It was the perfect day for it, sunshine and not too cold, about 5°C Add a comment 1mi, 10:08 Run - Warm Up Test run for my hip Test run for my hip. All good, I'm ready to go down to Markkleeberg 1) 0.62mi - 6:20(10:11/mi) 130/139bpm [1324b/mi] 50cal 2) 0.39mi - 3:48(9:50/mi) 134/140bpm [1319b/mi] 31cal Add a comment 0mi, 10:41 Cross - Strength Pre-run activation Phily's warm-up routine before the run modified slightly Add a comment
Mon 2nd Dec Dec 2	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
2.5mi, 14:42 Bike - Commuting Ride home #23229 1) 2.45mi - 14:42(6:00/mi) 116/134bpm [697b/mi] 88cal Add a comment 0.3mi, 5:07 Walk - Commute Bike hunting take 2 1) 0.26mi - 5:07(19:49/mi) 91/103bpm [1804b/mi] 22cal 50/66rpm Add a comment 0mi, 18:06 Cross - Yoga Stretches with the group after the run Add a comment 4.2mi, 52:17 Run - Coaching Beginners week 7 Enjoyable run to Wackelturm in Rosental. It was quite muddy there but we managed to get back without any major incident. Beautiful view from the top. Pretty cold, I was glad I had my gloves 1) 0.62mi - 6:56(11:09/mi) 121/131bpm [1349b/mi] 50cal 2) 0.62mi - 6:42(10:46/mi) 127/133bpm [1368b/mi] 52cal 3) 0.62mi - 7:40(12:20/mi) 122/133bpm [1505b/mi] 48cal 4) 0.62mi - 10:45(17:17/mi) 118/143bpm [2040b/mi] 60cal 5) 0.62mi - 7:20(11:48/mi) 122/132bpm [1439b/mi] 50cal 6) 0.62mi - 7:27(12:00/mi) 118/125bpm [1415b/mi] 49cal 7) 0.48mi - 5:29(11:20/mi) 121/128bpm [1371b/mi] 39cal 2nd Dec 2024, 9:23pm riggys99 wrote: Well done 2nd Dec 2024, 9:33pm riggys99 wrote: Well done 8th Dec 2024, 10:42am tipsku wrote: Thank you. It was fun despite the mud 8th Dec 2024, 11:12am riggys99 wrote: Mud can make a easy run more fun 😁 Add a comment 0.3mi, 4:57 Walk - Commute Walk to GSZ 1) 0.3mi - 4:57(16:42/mi) 111/124bpm [1854b/mi] 24cal 62/75rpm Add a comment 2.2mi, 12:11 Bike - Commuting Ride to KK #23005 1) 2.22mi - 12:11(5:29/mi) 100/126bpm [548b/mi] 50cal Add a comment 0.2mi, 3:53 Walk - Commute Bike hunting 1) 0.2mi - 3:53(19:37/mi) 91/101bpm [1786b/mi] 17cal 47/88rpm Add a comment 0mi, 25:01 Cross - Yoga Hip opener and deep squat practice I figured out that my hip was feeling much better after I added some deep squatting practice to my usual hip mobilsation routine. I found some useful points on YouTube, Laura Try and Stay Flexy (Movement with David) gave me the perfect exercises to fix my dodgy left hip. Now I just have to keep it up. Add a comment	3.5mi, 35:14 Run - Easy Short easy run with a couple of strides I just collected a few Rundle digits around my neighbourhood. After 5k l added a few 15-20 second strides before going home. Bonus stairs after 3.5 k for a bit of elevation. At about 4k, I saw a young man struggling with a pile of packages so I asked if I could help. I took two packages off the pile and we walked over to his house. He thanked me and I continued my run. 1) 0.62mi - 6:35(10:36/mi) 125/136bpm [1325b/mi] 50cal 2) 0.62mi - 6:12(9:59/mi) 136/141bpm [1359b/mi] 53cal 3) 0.62mi - 6:15(10:03/mi) 136/143bpm [1366b/mi] 51cal 4) 0.62mi - 6:44(10:50/mi) 138/147bpm [1494b/mi] 53cal 5) 0.62mi - 6:01(9:40/mi) 135/141bpm [1306b/mi] 50cal 6) 0.36mi - 3:27(9:37/mi) 146/156bpm [1404b/mi] 30cal Add a comment	0mi, 24:09 Cross - Yoga Hip opener and squat practice I figured out that my hip was feeling much better after I added some deep squatting practice to my usual hip mobilsation routine. I found some useful points on YouTube, Laura Try and Stay Flexy (Movement with David) gave me the perfect exercises to fix my dodgy left hip. Now I just have to keep it up. Add a comment 0.8mi, 26:12 Walk - Commute Walk to Rewe and back 1) 0.62mi - 21:31(34:37/mi) 97/114bpm [3358b/mi] 82cal 30/75rpm 2) 0.15mi - 4:42(31:03/mi) 106/124bpm [3292b/mi] 22cal 27/64rpm Add a comment 2.7mi, 26:30 Run - Warm Down Trying to keep warm Normally, this would be a warm down but in reality, I was trying to not freeze on the spot. My hands were extremely cold but overall, I wasn't too cold as long as I kept moving. Stops at traffic lights were not very welcome. 1) 0.62mi - 6:01(9:41/mi) 137/145bpm [1326b/mi] 51cal 2) 0.62mi - 6:13(10:00/mi) 142/148bpm [1421b/mi] 54cal 3) 0.62mi - 6:09(9:53/mi) 143/149bpm [1414b/mi] 54cal 4) 0.62mi - 6:01(9:40/mi) 141/144bpm [1364b/mi] 52cal 5) 0.23mi - 2:07(9:09/mi) 137/143bpm [1254b/mi] 17cal Add a comment 1mi, 7:36 Run - Track Session Broken mile 4x 300/100 5k pace, recovery jog After a brief recovery, I tried to do 2 broken miles but had to bail after the first because my hands were absolutely frozen and they were painful. So I went home earlier. Still, very happy with the consistency for the 300s, all very much on point for 7 m/m, target time of 78 s per rep. Maybe next time, I'll try to do more broken miles. 1) 0.19mi - 1:18(7:00/mi) 142/158bpm [994b/mi] 11cal 2) 0.07mi - 38(9:15/mi) 157/160bpm [1452b/mi] 6cal 3) 0.19mi - 1:18(7:01/mi) 160/163bpm [1122b/mi] 13cal 4) 0.06mi - 37(10:00/mi) 161/164bpm [1611b/mi] 6cal 5) 0.18mi - 1:17(7:10/mi) 162/166bpm [1160b/mi] 13cal 6) 0.06mi - 38(10:05/mi) 162/165bpm [1634b/mi] 6cal 7) 0.19mi - 1:18(6:58/mi) 163/165bpm [1135b/mi] 13cal 8) 0.07mi - 31(7:30/mi) 163/165bpm [1223b/mi] 5cal 4th Dec 2024, 3:29pm Festive Flier wrote: Excellent pacing. 4th Dec 2024, 4:50pm riggys99 wrote: Well done sounds tough in the cold 4th Dec 2024, 11:54pm tipsku wrote: Thank you. I think I'll have to invest in better gloves or wear 2 pairs 5th Dec 2024, 12:02am riggys99 wrote: Maybe some mitten type gloves could be warmer if you can run in them 5th Dec 2024, 8:54pm tipsku wrote: Yes, I think I have to invest some running mittens. I have several pairs of woollen mittens but I'm not sure if that would be great for running. I could test it next time. 5th Dec 2024, 10:42pm riggys99 wrote: I had some gloves that were a mixture of mittens and fingerless gloves. Used them for photography. Had the mitten part over my fingers when I was cold then pulled it back so I could use my fingers on the camera Add a comment 1mi, 7:04 Run - Time Trial Mile time trial, take 1 First attempt at the fetch virtual mile. I was very motivated after the run to the track felt really good, the hip was fine and running felt smooth. The plan was to run between 205-210 W and see if that yields a sub 6:45. When I set off behind the human rocket Olivia, I got a bit carried away and saw 250 W after just 50 m. Oopsie, maybe I shouldn't run that fast. (Side note, Olivia nailed her time trial in 6:16! Amazing!) I brought it down to 210 W while my HR was nicely cruising in Z4. After seeing 400m in 1:37 I was a bit concerned, not sure I could maintain this. 600 m in, it suddenly started feeling so much harder. When I tried to push harder to keep the effort up, my HR just sat there at my threshold and I couldn't get it any higher. So I died a slow death at threshold, dropping to 7 m/m, then even 7:15 my 10k pace and that felt surprisingly hard. That was almost insulting so I rallied in the final lap at 7:09 pace, feeling a bit nauseous at 1400m but I kept going. I ran a bit over the mile just to be sure. According to the fetch benchmark, I got 6:57. Not bad for a run with the hand breaks on. It just wasn't my day. 1) 0.25mi - 1:37(6:32/mi) 159/168bpm [1039b/mi] 15cal 2) 0.25mi - 1:44(7:00/mi) 169/171bpm [1183b/mi] 18cal 3) 0.25mi - 1:48(7:14/mi) 169/170bpm [1221b/mi] 19cal 4) 0.27mi - 1:55(7:09/mi) 168/170bpm [1203b/mi] 20cal 4th Dec 2024, 3:30pm Festive Flier wrote: Nice. 4th Dec 2024, 4:49pm riggys99 wrote: Nice benchmark to have another go at. Sounds like one of them days 4th Dec 2024, 8:02pm Mark Jingle All The Way, J 🇳🇿 wrote: Noice 4th Dec 2024, 11:53pm tipsku wrote: Thank you :-) Add a comment 0mi, 7:07 Cross - Strength Running drills before the track session Lauf-ABC with Olivia ankle drills, skippings, high knees and butt kickers side hops, carioca and skippings to strides leg swings lateral and front to back Add a comment 2.8mi, 25:36 Run - Warm Up Warm up to track When I headed out, I was surprised to find that my hip felt really good and I could stride out normally. I haven't had that feeling in weeks. I got quite excited despite the rain that began about 1 km in. Let's rock this! 1) 0.62mi - 5:41(9:10/mi) 142/152bpm [1301b/mi] 50cal 2) 0.62mi - 5:41(9:09/mi) 147/153bpm [1346b/mi] 53cal 3) 0.62mi - 5:35(9:00/mi) 151/159bpm [1358b/mi] 52cal 4) 0.62mi - 5:54(9:29/mi) 145/156bpm [1375b/mi] 51cal 5) 0.3mi - 2:45(9:06/mi) 146/154bpm [1328b/mi] 25cal Add a comment	2.8mi, 21:00 Bike - Commuting Frozen ride home #21802 Two layers everywhere, double tights, double gloves, still cold, brrr 1) 2.77mi - 21:00(7:36/mi) 107/131bpm [812b/mi] 104cal Add a comment 0.5mi, 14:51 Walk - Commute Walking back and forth, bike hunting I saw that someone had left some workout shirts and barefeet shoes with a note 'zu verschenken' (give away) outside. Knowing that it would rain, I moved everything inside and left them on the bench downstairs in the GSZ. Maybe someone is interested tomorrow? 1) 0.5mi - 14:51(29:30/mi) 88/108bpm [2595b/mi] 53cal 32/121rpm Add a comment 0mi, 16:55 Cross - Yoga Stretches with the group after the run Add a comment 4.6mi, 50:42 Run - Coaching Beginners plus week 6 Easy run with 4 of the advanced beginners. We decided to run the loop to the shooting range a bit differently to stay out of the bitingly cold wind. It was 4°C but below freezing in feels like temperature. At the stadium, I sent the group running up two stairs to get everyone warm. I hit a new max power record on the stairs, 326 W. I haven't seen it that high since early this year when I was at my fittest in marathon training. I think I'll try a slightly longer stair run to get a new power reading or a really steep hill. Shenanigans on Saturday? The run around the woodland was really enjoyable but when we got out onto Cottage, we felt the head wind and we slowed down. Really happy with the HR, completely in Z1 except on the stairs. 1) 0.62mi - 6:31(10:29/mi) 127/136bpm [1331b/mi] 51cal 2) 0.62mi - 7:13(11:37/mi) 134/153bpm [1556b/mi] 56cal 3) 0.62mi - 6:50(11:00/mi) 131/136bpm [1440b/mi] 52cal 4) 0.62mi - 6:54(11:07/mi) 131/135bpm [1456b/mi] 51cal 5) 0.62mi - 6:50(10:59/mi) 129/140bpm [1417b/mi] 49cal 6) 0.62mi - 7:02(11:18/mi) 126/131bpm [1425b/mi] 50cal 7) 0.62mi - 7:04(11:23/mi) 124/134bpm [1411b/mi] 48cal 8) 0.2mi - 2:19(11:37/mi) 128/133bpm [1487b/mi] 17cal Add a comment 0.3mi, 5:22 Walk - Commute Walk to GSZ 1) 0.26mi - 5:22(20:28/mi) 121/133bpm [2477b/mi] 30cal 49/77rpm Add a comment 2.3mi, 13:46 Bike - Commuting Ride to KK #23159 Cold evening, battling against the wind 1) 2.31mi - 13:46(5:58/mi) 110/135bpm [656b/mi] 73cal Add a comment 0.1mi, 3:39 Walk - Commute Bike hunting, GPS loss Garmin had no clue where I was 1) 0.14mi - 3:39(26:03/mi) 101/108bpm [2631b/mi] 18cal 42/65rpm Add a comment 0.9mi, 6:06 Bike - Commuting Ride home from Liebig #39100 Going home with a full rucksack 1) 0.85mi - 6:06(7:10/mi) 93/110bpm [666b/mi] 22cal Add a comment 2.2mi, 56:22 Walk - Commute Walk to dm and Lukas Making the most of the beautiful afternoon. It will be the last sunny one for a while. 1) 0.62mi - 10:54(17:32/mi) 92/111bpm [1613b/mi] 50cal 56/67rpm 2) 0.62mi - 15:06(24:18/mi) 85/111bpm [2065b/mi] 43cal 22/121rpm 3) 0.62mi - 19:09(30:49/mi) 70/95bpm [2157b/mi] 30cal 5/90rpm 4) 0.3mi - 11:14(37:52/mi) 68/94bpm [2575b/mi] 27cal 27/85rpm Add a comment	1.8mi, 12:18 Bike - Commuting Ride home #190075 Brrrrrrr 1) 1.83mi - 12:18(6:43/mi) 128/151bpm [860b/mi] 88cal Add a comment 6.4mi, 54:17 Run - Threshold 10k with 5k threshold 4k warm up to meet Olivia and Joris at the bridge. We went out to do the 5k Clara Zetkin Loop at threshold intensity. Based on my track workout, I guessed that I could possibly stay with Olivia and Joris at 7:15m/m but on the road, it didn't quite work out that way. I ran the first km in 4:34 which was above my threshold and my CP so probably not quite it. I let them go and slowed down to my threshold which is more like 7:35 m/m. I managed the 5k despite the rain and the wind. Joris dropped back to run the second half with me. I wasn't able to talk much but I was grateful for the company. Olivia crushed her 3 mile interval and then waited for us to finish the 5k. I cooled down for a mile, then took a nextbike home to warm up. Good session in horrible weather. More character building stuff 1) 0.62mi - 5:50(9:23/mi) 137/146bpm [1285b/mi] 49cal 2) 0.62mi - 5:55(9:31/mi) 141/148bpm [1343b/mi] 51cal 3) 0.62mi - 5:38(9:04/mi) 142/149bpm [1289b/mi] 48cal 4) 0.62mi - 5:24(8:41/mi) 153/168bpm [1330b/mi] 51cal 5) 0.62mi - 4:34(7:21/mi) 168/172bpm [1236b/mi] 47cal 6) 0.62mi - 4:44(7:38/mi) 169/172bpm [1289b/mi] 49cal 7) 0.62mi - 4:38(7:28/mi) 169/171bpm [1261b/mi] 48cal 8) 0.62mi - 4:48(7:44/mi) 170/172bpm [1314b/mi] 50cal 9) 0.62mi - 4:42(7:35/mi) 171/173bpm [1295b/mi] 49cal 10) 0.62mi - 5:50(9:23/mi) 152/170bpm [1427b/mi] 50cal 11) 0.22mi - 2:13(9:51/mi) 151/154bpm [1488b/mi] 19cal 6th Dec 2024, 4:04pm Frosty The Bowman 🇸🇪 wrote: Nicely done, great session 6th Dec 2024, 11:29pm tipsku wrote: Thank you, glad I got it done. Add a comment 0mi, 17:32 Cross - Strength Pre-run activation I did my usual routine before doing some deep squatting practice. That really seems to help my hip Add a comment	0.9mi, 26:12 Walk - Commute Walk to Rewe and back 1) 0.62mi - 22:45(36:37/mi) 90/107bpm [3296b/mi] 80cal 28/75rpm 2) 0.23mi - 3:27(14:44/mi) 104/139bpm [1531b/mi] 16cal 45/65rpm Add a comment 4.4mi, 43:31 Run - Hill Work 7k easy run with hill and stair sprints Running late after the rain finally stopped. A lot of puddle dodging for the 2k warm up, collecting a few Rundle digits and unvisited squares in hide and seek until I hit the hill. I ran up twice 2x 15-20 sec sprints, then made my way over to the stairs at the monument where I ran a few. Ended the session on the old fairground and then did my 2k warm down on the way home. Hip feeling good, no problems at all. 1) 0.62mi - 6:01(9:42/mi) 126/140bpm [1221b/mi] 47cal 2) 0.62mi - 6:03(9:44/mi) 136/149bpm [1323b/mi] 54cal 3) 0.16mi - 1:27(9:17/mi) 148/151bpm [1374b/mi] 14cal 4) 0.03mi - 13(6:47/mi) 156/162bpm [1059b/mi] 2cal 5) 0.06mi - 54(15:19/mi) 152/165bpm [2327b/mi] 8cal 6) 0.05mi - 20(6:10/mi) 155/165bpm [956b/mi] 3cal 7) 0.16mi - 1:41(10:43/mi) 138/168bpm [1479b/mi] 13cal 8) 0.04mi - 14(6:25/mi) 142/153bpm [910b/mi] 2cal 9) 0.06mi - 58(15:27/mi) 148/160bpm [2287b/mi] 8cal 10) 0.06mi - 21(6:03/mi) 153/165bpm [926b/mi] 3cal 11) 0.57mi - 6:10(10:48/mi) 142/167bpm [1534b/mi] 51cal 12) 0.01mi - 8(15:26/mi) 146/149bpm [2254b/mi] 1cal 13) 0.03mi - 30(18:08/mi) 151/154bpm [2738b/mi] 4cal 14) 0.02mi - 9(10:03/mi) 147/150bpm [1478b/mi] 1cal 15) 0.06mi - 49(13:10/mi) 148/156bpm [1947b/mi] 6cal 16) 0.01mi - 7(14:00/mi) 143/148bpm [2002b/mi] 1cal 17) 0.4mi - 4:07(10:16/mi) 145/157bpm [1489b/mi] 36cal 18) 0.03mi - 13(6:43/mi) 148/158bpm [995b/mi] 2cal 19) 0.62mi - 5:52(9:27/mi) 144/165bpm [1361b/mi] 50cal 20) 0.62mi - 5:45(9:16/mi) 135/147bpm [1250b/mi] 44cal 21) 0.15mi - 1:27(9:40/mi) 138/142bpm [1333b/mi] 12cal Add a comment 0mi, 21:01 Cross - Yoga Pre-run activation Hip openers, deep squatting, slow lunges and leg swings, lower back mobility and calf raises Add a comment	1.2mi, 7:38 Bike - Commuting Ride home from Christmas market #22102 After the app sent me for a goose chase around campus, I finally found a bike opposite Augustusplatz. Swift ride home to get warm again 1) 1.17mi - 7:38(6:32/mi) 104/130bpm [680b/mi] 36cal Add a comment 3.8mi, 2:35:42 Walk - General Walk to city centre and around Christmas market I walked over to the city centre, meeting Joris and Olivia there before we took off on a tour through the Leipzig Chrismas market. We stopped at the Tyrolean village for some white Glühwein, Kräppelchen and mead and mulled cider. It was good fun, beautiful and not as crowded as I feared. Enjoyable evening with slightly enhanced humidity towards the end. 1) 0.62mi - 10:54(17:32/mi) 93/111bpm [1630b/mi] 51cal 58/88rpm 2) 0.62mi - 10:20(16:37/mi) 95/104bpm [1579b/mi] 44cal 61/65rpm 3) 0.62mi - 52:54(1:25:08/mi) 84/107bpm [7152b/mi] 133cal 11/67rpm 4) 0.62mi - 47:45(1:16:51/mi) 74/99bpm [5687b/mi] 91cal 8/79rpm 5) 0.62mi - 18:00(28:57/mi) 80/93bpm [2316b/mi] 53cal 33/63rpm 6) 0.62mi - 12:28(20:04/mi) 86/97bpm [1726b/mi] 47cal 52/67rpm 7) 0.1mi - 3:22(35:07/mi) 84/93bpm [2950b/mi] 10cal 21/64rpm Add a comment 10.9mi, 1:46:52 Run - Long Run 11 mi Long run with Olivia Today, it was time to explore the East. We started the run at Ostplatz from where we went to Lene Voigt Park and up the cycle path to Anger Crottendorf, through the park at Stünz and then the loop out around the fields to Engelsdorf and Mölkau, returning via school hill. I accompanied Olivia all the way to Karli, ran a little loop back to Bayerischer where I had a pitstop at the bakery. Ran home with a Zimtwölkchen (cinnamon cloud). Very happy with the run and the company. Time was flying and my hip was happy. 1) 0.62mi - 6:22(10:14/mi) 127/142bpm [1300b/mi] 49cal 2) 0.62mi - 6:01(9:42/mi) 143/148bpm [1386b/mi] 53cal 3) 0.62mi - 6:06(9:49/mi) 145/150bpm [1424b/mi] 55cal 4) 0.62mi - 6:02(9:42/mi) 142/148bpm [1377b/mi] 52cal 5) 0.62mi - 6:16(10:05/mi) 144/151bpm [1451b/mi] 55cal 6) 0.62mi - 6:09(9:55/mi) 140/148bpm [1387b/mi] 51cal 7) 0.62mi - 6:07(9:50/mi) 142/150bpm [1396b/mi] 51cal 8) 0.62mi - 6:02(9:42/mi) 144/149bpm [1398b/mi] 51cal 9) 0.62mi - 6:11(9:56/mi) 146/153bpm [1451b/mi] 54cal 10) 0.62mi - 6:02(9:43/mi) 143/149bpm [1390b/mi] 50cal 11) 0.62mi - 5:56(9:33/mi) 145/150bpm [1386b/mi] 50cal 12) 0.62mi - 5:52(9:27/mi) 144/149bpm [1361b/mi] 49cal 13) 0.62mi - 5:56(9:34/mi) 144/148bpm [1377b/mi] 49cal 14) 0.62mi - 6:01(9:40/mi) 145/149bpm [1402b/mi] 51cal 15) 0.62mi - 6:08(9:52/mi) 140/146bpm [1381b/mi] 48cal 16) 0.62mi - 6:00(9:39/mi) 139/150bpm [1342b/mi] 47cal 17) 0.62mi - 6:05(9:48/mi) 145/154bpm [1421b/mi] 52cal 18) 0.37mi - 3:36(9:44/mi) 143/149bpm [1391b/mi] 28cal 8th Dec 2024, 2:15pm Frosty The Bowman 🇸🇪 wrote: Nice LR 8th Dec 2024, 2:46pm Raptors claws are coming to town wrote: Well done 😀 8th Dec 2024, 3:06pm riggys99 wrote: Well done nice LR and a tasty sounding trip to the bakery 8th Dec 2024, 7:32pm Mark Jingle All The Way, J 🇳🇿 wrote: Sounds great, well done. 8th Dec 2024, 8:50pm tipsku wrote: Thank you. The cinnamon cloud was very tasty indeed. I enjoyed it with some butter Add a comment
Mon 9th Dec Dec 9	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
2.4mi, 17:02 Bike - Commuting Ride home #190019 The ride home was a bit more pleasant, no rain but a stiff easterly breeze. 1) 2.35mi - 17:02(7:15/mi) 110/143bpm [798b/mi] 91cal Add a comment 0.7mi, 15:13 Walk - Commute Bike hunting night mode I went over to a bike shown on the app but it wasn't there. Hunting ghost bikes again... so I just walked along the road I would go anyway in the hope of finding a bike icon that represented an actual bike. 1 km later I got lucky. 1) 0.62mi - 13:21(21:30/mi) 88/100bpm [1892b/mi] 49cal 49/64rpm 2) 0.06mi - 1:51(30:19/mi) 88/98bpm [2668b/mi] 6cal 35/59rpm Add a comment 0mi, 10:34 Cross - Yoga Stretches with the group after the run Add a comment 3.6mi, 41:53 Run - Coaching Beginners week 8 5 runners on a rainy, cold December evening. Puddles everywhere, very muddy in the parks. So we decided to run on road today, going down to the Karl-Heine-Kanal. I gave the faster runners a time target, 20 min, when they should turn around. We did the same at 20 min. They caught us about 1 km before the end and we ran back together with a little detour over the weir. Nice recovery run, hip fine, happy days. 1) 0.62mi - 7:10(11:33/mi) 120/130bpm [1385b/mi] 50cal 2) 0.62mi - 7:13(11:37/mi) 129/136bpm [1498b/mi] 53cal 3) 0.62mi - 7:01(11:18/mi) 128/133bpm [1446b/mi] 51cal 4) 0.62mi - 7:16(11:41/mi) 128/136bpm [1496b/mi] 51cal 5) 0.62mi - 7:10(11:32/mi) 127/137bpm [1465b/mi] 50cal 6) 0.53mi - 6:03(11:20/mi) 130/135bpm [1473b/mi] 43cal Add a comment 2.2mi, 13:31 Bike - Commuting Rainy ride to KK #21803 It was a cold and wet evening. I wore two rain jackets on top of each other to stay warm plus thick insulated leather gloves. Let's see if someone shows up tonight. 1) 2.17mi - 13:31(6:14/mi) 115/137bpm [717b/mi] 79cal Add a comment 0.2mi, 4:34 Walk - Commute Bike hunting 1) 0.19mi - 4:34(23:36/mi) 83/101bpm [1958b/mi] 18cal 35/65rpm Add a comment	7.2mi, 1:14:00 Run - Medium Long Run 7 mi MLR with Olivia Very gentle MLR with Olivia on a cold afternoon. I felt a bit below par for the first 3 miles but then it improved and I really enjoyed the run. Running through the old fairground with the Christmas lights on was fun. My headache is nearly gone now and I felt strong until the end of the run. Very nice and relaxed, legs and hips are happy. I could do this again if I had to. Ready for track tomorrow! 1) 0.62mi - 6:22(10:15/mi) 125/141bpm [1281b/mi] 48cal 2) 0.62mi - 6:39(10:43/mi) 129/139bpm [1381b/mi] 51cal 3) 0.62mi - 6:25(10:20/mi) 128/142bpm [1323b/mi] 48cal 4) 0.62mi - 6:32(10:31/mi) 133/140bpm [1399b/mi] 51cal 5) 0.62mi - 6:21(10:13/mi) 128/141bpm [1307b/mi] 47cal 6) 0.62mi - 6:19(10:09/mi) 127/139bpm [1290b/mi] 46cal 7) 0.62mi - 6:17(10:07/mi) 128/135bpm [1296b/mi] 47cal 8) 0.62mi - 7:28(12:00/mi) 125/140bpm [1501b/mi] 49cal 9) 0.62mi - 6:04(9:46/mi) 133/146bpm [1299b/mi] 47cal 10) 0.62mi - 6:16(10:05/mi) 137/143bpm [1381b/mi] 51cal 11) 0.62mi - 6:11(9:57/mi) 138/144bpm [1373b/mi] 51cal 12) 0.31mi - 3:06(10:00/mi) 136/139bpm [1361b/mi] 24cal 10th Dec 2024, 6:13pm Raptors claws are coming to town wrote: Well done :) 10th Dec 2024, 6:17pm riggys99 wrote: Well run sounds lovely 10th Dec 2024, 6:18pm Frosty The Bowman 🇸🇪 wrote: Sounds like a good one! Add a comment 0mi, 13:08 Cross - Strength Pre-run activation my usual routine, squats, lunges, calf raises, hip rotations, heel and toe walks, leg swings and standing clam shells Add a comment	0mi, 13:21 Cross - Strength Phily's strength work for runners 20 pushups on an incline 6 high step ups per leg 8 SL deadlifts per leg with 10 kg 24 superman extensions 10 combos pike crunch leg dip Deep squatting practice 10 deep with 2 yoga blocks 20 side switches 10 deep with 1 yoga block Add a comment 3.3mi, 31:45 Run - Warm Down Cool down run home After track, I ran down to the fountain with Olivia where we wished each other happy holidays and then parted ways. I turned back towards the city centre where I faced rush hour traffic. I managed to avoid the worst by altering my route slightly. I felt pretty strong on the hill. This is with about 9 miles in the legs and 4 of them at threshold. My legs start feeling ready for increased mileage and marathon training in January. HR stayed pretty low, too. Happy with that, 17 km in the bag for today. 1) 0.62mi - 6:06(9:49/mi) 138/147bpm [1356b/mi] 52cal 2) 0.62mi - 6:20(10:11/mi) 139/146bpm [1416b/mi] 54cal 3) 0.62mi - 5:39(9:05/mi) 143/150bpm [1299b/mi] 49cal 4) 0.62mi - 5:50(9:23/mi) 141/147bpm [1324b/mi] 51cal 5) 0.62mi - 6:10(9:56/mi) 142/148bpm [1411b/mi] 53cal 6) 0.18mi - 1:40(9:31/mi) 147/151bpm [1398b/mi] 15cal Add a comment 4.1mi, 30:43 Run - Threshold Threshold session 4 miles broken up the plan was to do cutdown intervals, 2000-1600-1200-800-400-200-100 at increasing pace, starting at threshold (7:30 m/m) and then cutting down by 15 seconds for each, running 10k, 5k, mile pace and then sprint pace to finish (6 m/m). Joris came up with this gem for Olivia and I was curious to try it. The first 5 laps at threshold went well, I hit lap times around 1:50-1:52 which is where I should be. Then I tackled the 10k paced mile and could maintain the pace (1:47 lap times) only for 800 m. Again, HR just wouldn't budge above my threshold so I modified the workout on the spot to a threshold session, 5-4-3-2-2 laps at threshold. avg HR was very consistent 165-167, just below my threshold of 169. Good session, not exactly what I wanted to do but a very useful threshold workout. 1) 0mi - 3(0/mi) 111/113bpm [INFb/mi] 2) 0.25mi - 1:53(7:24/mi) 151/162bpm [1117b/mi] 17cal 3) 0.25mi - 1:50(7:24/mi) 163/166bpm [1207b/mi] 19cal 4) 0.25mi - 1:51(7:26/mi) 165/167bpm [1227b/mi] 19cal 5) 0.24mi - 1:52(7:40/mi) 166/168bpm [1274b/mi] 19cal 6) 0.25mi - 1:52(7:21/mi) 166/168bpm [1219b/mi] 19cal 7) 0.02mi - 24(21:52/mi) 151/164bpm [3302b/mi] 3cal 8) 0.25mi - 1:47(7:01/mi) 153/164bpm [1074b/mi] 16cal 9) 0.25mi - 1:47(7:11/mi) 166/168bpm [1194b/mi] 18cal 10) 0.25mi - 1:51(7:28/mi) 166/169bpm [1238b/mi] 19cal 11) 0.25mi - 1:53(7:36/mi) 166/167bpm [1260b/mi] 19cal 12) 0.01mi - 10(14:04/mi) 141/166bpm [1983b/mi] 1cal 13) 0.25mi - 1:53(7:34/mi) 147/159bpm [1111b/mi] 16cal 14) 0.25mi - 1:51(7:28/mi) 163/167bpm [1216b/mi] 19cal 15) 0.25mi - 1:52(7:32/mi) 165/167bpm [1244b/mi] 19cal 16) 0.01mi - 9(12:31/mi) 133/163bpm [1666b/mi] 1cal 17) 0.25mi - 1:50(7:24/mi) 150/161bpm [1110b/mi] 15cal 18) 0.25mi - 1:50(7:10/mi) 164/166bpm [1176b/mi] 19cal 19) 0.02mi - 19(17:24/mi) 154/165bpm [2679b/mi] 3cal 20) 0.25mi - 1:49(7:18/mi) 153/165bpm [1118b/mi] 17cal 21) 0.25mi - 1:51(7:25/mi) 165/167bpm [1225b/mi] 19cal 22) 0.01mi - 2(6:14/mi) 165/166bpm [1029b/mi] 1cal 11th Dec 2024, 3:53pm Raptors claws are coming to town wrote: Good session :) 11th Dec 2024, 4:42pm tipsku wrote: Thank you. I'm glad I got it done in the cold. 11th Dec 2024, 4:59pm Frosty The Bowman 🇸🇪 wrote: Well done in the cold there! 11th Dec 2024, 5:57pm riggys99 wrote: Nice session 14th Dec 2024, 6:12pm tipsku wrote: Thank you :-) Add a comment 3.3mi, 29:47 Run - Warm Up Warm up to the track Because I forgot my HRM and had to return home, I was a bit in a hurry to get to the track. Traffic light sprints for the legs warmed up for track. Let's see how that goes. 1) 0.62mi - 5:56(9:33/mi) 139/146bpm [1328b/mi] 51cal 2) 0.62mi - 5:51(9:24/mi) 143/148bpm [1345b/mi] 52cal 3) 0.62mi - 5:17(8:30/mi) 145/161bpm [1234b/mi] 46cal 4) 0.62mi - 5:36(9:01/mi) 145/153bpm [1308b/mi] 49cal 5) 0.62mi - 5:35(9:00/mi) 140/149bpm [1260b/mi] 47cal 6) 0.16mi - 1:31(9:13/mi) 142/145bpm [1309b/mi] 14cal Add a comment	1.7mi, 45:12 Walk - General Walk home from Augustusplatz via Konsum I walked home, happily munching on my flame grilled salmon sandwich that I got at the Finnish village. After I had eaten it, I went into Konsum to pick up some groceries. When I exited the store, GPS went crazy. It took about a minute to settle. 1) 0.62mi - 29:11(46:58/mi) 85/115bpm [3992b/mi] 80cal 17/85rpm 2) 0.62mi - 6:22(10:14/mi) 92/105bpm [941b/mi] 25cal 48/65rpm 3) 0.48mi - 9:40(20:17/mi) 103/129bpm [2090b/mi] 44cal 39/80rpm Add a comment 1.3mi, 11:31 Bike - Commuting Ride to Augustusplatz #190036 I found a bike in Marschnerstraße. Because I was hungry, I decided to ride via Augustusplatz where I would pick up a grilled salmon sandwich at the Finnish village for dinner. 1) 1.34mi - 11:31(8:37/mi) 105/129bpm [904b/mi] 56cal Add a comment 0.4mi, 9:19 Walk - Commute Chasing ghost bikes again... The app pretended that there was a bike at the crossroads but when I got there, nothing. So I walked along Käthe-Kollwitz in the hope of finding a bike and after about 500 m I finally found one. 1) 0.44mi - 9:19(21:08/mi) 90/101bpm [1902b/mi] 37cal 44/68rpm Add a comment 0mi, 11:18 Cross - Yoga Stretches with the group after the run the usual stretches plus a deadhang at the end Add a comment 5mi, 53:04 Run - Coaching Beginners plus week 7 On a pretty cold evening, I ran with Cansu down to Küchenholz where I tried to run a part of the parkrun course. It didn't quite work out like that but we crossed the route several times. It was really hard to navigate in the dark but I found the way back to start and finish. It was quite muddy down there. Cansu picked up the pace on the final 2 kms and we logged one km under 6:00 min/km. Strong performance! 1) 0.62mi - 6:38(10:41/mi) 127/136bpm [1356b/mi] 53cal 2) 0.62mi - 6:40(10:43/mi) 135/140bpm [1448b/mi] 55cal 3) 0.62mi - 6:47(10:55/mi) 134/147bpm [1462b/mi] 52cal 4) 0.62mi - 6:57(11:11/mi) 132/140bpm [1476b/mi] 52cal 5) 0.62mi - 6:42(10:47/mi) 135/141bpm [1456b/mi] 50cal 6) 0.62mi - 6:23(10:17/mi) 132/141bpm [1356b/mi] 46cal 7) 0.62mi - 6:00(9:39/mi) 135/141bpm [1302b/mi] 48cal 8) 0.62mi - 6:46(10:54/mi) 133/139bpm [1449b/mi] 50cal 9) 0.02mi - 12(10:30/mi) 131/133bpm [1375b/mi] 2cal Add a comment 0.3mi, 4:07 Walk - Commute Walk to GSZ 1) 0.25mi - 4:07(16:12/mi) 102/119bpm [1653b/mi] 18cal 58/70rpm Add a comment 2.3mi, 13:52 Bike - Commuting Ride to KK #190076 1) 2.25mi - 13:52(6:10/mi) 97/113bpm [599b/mi] 53cal Add a comment 0.2mi, 3:29 Walk - Commute Bike hunting 1) 0.19mi - 3:29(18:31/mi) 89/98bpm [1649b/mi] 16cal 38/65rpm Add a comment	4.3mi, 43:03 Run - Hill Work Orange smurf runs hill and stair reps Cold run tonight, so I upped my gear game and ran as an orange smurf. Easy run to Güntzstraße where I did the first longer uphill sprint. Legs woke up there so that they were ready for the stair sprints at Völki. There, I was surprised to see a lot of people on the stairs. A lady told me that they were waiting for a concert by the Humboldt Gymnasium inside. So I decided to cut the session short. Very happy with a maximum power of 412 W on the stairs. I finished with a loop at Alte Messe where I did a 30 second sprint before I did a 2km cool down home. Happy with the session, got a bit sweaty despite the cold weather. 1) 0.62mi - 5:54(9:30/mi) 135/146bpm [1282b/mi] 50cal 2) 0.45mi - 4:19(9:32/mi) 142/149bpm [1354b/mi] 39cal 3) 0.1mi - 42(7:26/mi) 158/164bpm [1175b/mi] 7cal 4) 0.05mi - 42(14:07/mi) 155/165bpm [2188b/mi] 6cal 5) 0.62mi - 5:53(9:29/mi) 141/154bpm [1337b/mi] 50cal 6) 0.11mi - 58(9:14/mi) 150/154bpm [1385b/mi] 9cal 7) 0.01mi - 11(14:48/mi) 156/159bpm [2309b/mi] 2cal 8) 0.01mi - 15(26:24/mi) 153/161bpm [4040b/mi] 2cal 9) 0.01mi - 14(15:17/mi) 149/157bpm [2278b/mi] 2cal 10) 0.03mi - 43(26:49/mi) 157/164bpm [4211b/mi] 6cal 11) 0.02mi - 17(14:36/mi) 151/163bpm [2204b/mi] 2cal 12) 0.03mi - 54(31:07/mi) 155/167bpm [4822b/mi] 8cal 13) 0.02mi - 14(15:08/mi) 149/161bpm [2254b/mi] 2cal 14) 0.03mi - 55(30:36/mi) 155/165bpm [4742b/mi] 8cal 15) 0.02mi - 14(14:15/mi) 151/161bpm [2152b/mi] 2cal 16) 0.03mi - 58(28:30/mi) 131/167bpm [3734b/mi] 5cal 17) 0.62mi - 6:00(9:40/mi) 142/151bpm [1373b/mi] 50cal 18) 0.07mi - 34(8:16/mi) 144/148bpm [1190b/mi] 5cal 19) 0.08mi - 30(6:17/mi) 162/172bpm [1018b/mi] 5cal 20) 0.05mi - 41(13:43/mi) 164/172bpm [2249b/mi] 7cal 21) 0.62mi - 5:53(9:28/mi) 144/149bpm [1363b/mi] 50cal 22) 0.62mi - 5:32(8:54/mi) 147/153bpm [1309b/mi] 49cal 23) 0.05mi - 30(9:58/mi) 145/147bpm [1446b/mi] 4cal 13th Dec 2024, 6:29pm riggys99 wrote: Nice session. 13th Dec 2024, 9:07pm tipsku wrote: Thank you. It was good fun to run up the stairs but a bit too busy to do more safely. 13th Dec 2024, 9:35pm riggys99 wrote: Very Rocky like 😁 Add a comment 1.1mi, 22:04 Walk - Commute In search of needles and cake I was looking at a shop that also doubled as an alteration shop so I was hoping that they would have some hand sewing needles. Unfortunately, they didn't. So I consoled myself with an apple turnover. 1) 0.62mi - 13:37(21:55/mi) 82/100bpm [1797b/mi] 50cal 43/66rpm 2) 0.47mi - 8:28(18:04/mi) 96/123bpm [1735b/mi] 42cal 47/79rpm Add a comment	5.8mi, 50:32 Run - Intervals 8x 400 m 5k pace w/ 200m recovery I decided to do my staple 5k pace workout, 8x 400 m at 6:55-7:15 m/m pace which is not too bad on the track but pretty hard to do on the road at night. I managed it for every interval except the second where I had to run on a muddy foot path with puddles and tree branches on it. Pretty happy with the pace I could hang onto despite the strong wind and sleet. When I ran into the wind on the bridge and on the library side of the oval, it hurt a bit in the face but I pushed past that. Good session, legs moving fast. 1) 0.62mi - 5:36(9:00/mi) 134/144bpm [1207b/mi] 47cal 2) 0.62mi - 5:44(9:14/mi) 149/154bpm [1375b/mi] 53cal 3) 0.04mi - 23(9:27/mi) 148/151bpm [1398b/mi] 3cal 4) 0.25mi - 1:47(7:09/mi) 163/169bpm [1165b/mi] 19cal 5) 0.13mi - 1:13(9:19/mi) 150/170bpm [1398b/mi] 11cal 6) 0.25mi - 1:54(7:34/mi) 161/166bpm [1219b/mi] 19cal 7) 0.13mi - 1:23(10:40/mi) 156/166bpm [1663b/mi] 12cal 8) 0.25mi - 1:46(7:06/mi) 166/172bpm [1178b/mi] 19cal 9) 0.13mi - 1:26(11:05/mi) 158/171bpm [1750b/mi] 12cal 10) 0.25mi - 1:45(7:00/mi) 165/170bpm [1156b/mi] 18cal 11) 0.13mi - 1:24(10:43/mi) 160/170bpm [1714b/mi] 13cal 12) 0.25mi - 1:46(7:03/mi) 162/168bpm [1141b/mi] 18cal 13) 0.13mi - 1:26(11:01/mi) 155/167bpm [1708b/mi] 12cal 14) 0.25mi - 1:48(7:14/mi) 165/171bpm [1193b/mi] 19cal 15) 0.13mi - 1:24(10:48/mi) 157/170bpm [1695b/mi] 13cal 16) 0.25mi - 1:37(6:29/mi) 165/172bpm [1070b/mi] 17cal 17) 0.13mi - 1:25(10:56/mi) 156/171bpm [1704b/mi] 13cal 18) 0.25mi - 1:37(6:28/mi) 164/171bpm [1061b/mi] 17cal 19) 0.13mi - 1:38(12:31/mi) 154/170bpm [1928b/mi] 14cal 20) 0.62mi - 5:49(9:22/mi) 147/151bpm [1376b/mi] 50cal 21) 0.62mi - 5:49(9:21/mi) 143/152bpm [1338b/mi] 47cal 22) 0.19mi - 1:52(9:56/mi) 142/145bpm [1411b/mi] 15cal 15th Dec 2024, 12:25am riggys99 wrote: Good session well run 15th Dec 2024, 11:39pm tipsku wrote: Thank you :-) Add a comment 0.1mi, 34 Run - Warm Up Garmin fail I ran down my street suddenly realizing that I wanted to do a workout but had only started a normal run. So I stopped Garmin and restarted the watch, this time selecting the workout. 1) 0.05mi - 34(10:21/mi) 98/123bpm [1014b/mi] 3cal Add a comment	13.4mi, 2:07:07 Run - Long Run Long Run: 3. Advent Half Marathon A long wait until it finally stopped raining. It was after 8 pm when I finally got out of the door. It was much milder than the previous days but also very windy. On the way down to Lößnig, I got a bit rained on but after that it was dry. It was beautiful to see Christmas lights all around in windows and gardens. I had a peanut caramel bar while I was running from Markkleeberg East to West. When I reached Cossi, I stopped briefly for a photo of a beautiful house with a big Christmas tree. Everything was very quiet down at the lake except for the wind. When I turned towards the long straight away from the North shore, I heard rustling in the woods next to me. I was a bit concerned and increased pace. About 500 m later, I saw dark shapes on the road ahead of me. When I got a bit closer, I could see that I gatecrashed a wild hog party. They weren't keen on my company and nobody invited me for drinks so I just kept running. I ran back to Leipzig via the Elster canal and then up Kurt Eisner, feeling strong even after 19 km. When I got home, I was pleased to see that my GCT balance was a lot more even than in the previous months. The strength work pays off, my hip stability has increased significantly. I'm ready for longer runs. Yay 😊 1) 0.62mi - 6:18(10:08/mi) 130/139bpm [1318b/mi] 52cal 2) 0.62mi - 6:02(9:43/mi) 139/148bpm [1351b/mi] 54cal 3) 0.62mi - 5:46(9:17/mi) 140/147bpm [1300b/mi] 50cal 4) 0.62mi - 5:44(9:13/mi) 143/146bpm [1319b/mi] 51cal 5) 0.62mi - 6:01(9:41/mi) 141/146bpm [1365b/mi] 52cal 6) 0.62mi - 5:53(9:28/mi) 139/145bpm [1317b/mi] 49cal 7) 0.62mi - 6:04(9:45/mi) 139/144bpm [1356b/mi] 50cal 8) 0.62mi - 6:00(9:40/mi) 140/145bpm [1353b/mi] 49cal 9) 0.62mi - 6:16(10:06/mi) 139/145bpm [1403b/mi] 49cal 10) 0.62mi - 6:05(9:47/mi) 140/148bpm [1369b/mi] 49cal 11) 0.62mi - 6:06(9:49/mi) 134/145bpm [1315b/mi] 45cal 12) 0.62mi - 5:39(9:06/mi) 140/146bpm [1273b/mi] 47cal 13) 0.62mi - 5:18(8:31/mi) 149/160bpm [1270b/mi] 48cal 14) 0.62mi - 5:38(9:05/mi) 148/155bpm [1343b/mi] 50cal 15) 0.62mi - 6:14(10:02/mi) 146/155bpm [1465b/mi] 50cal 16) 0.62mi - 5:54(9:29/mi) 147/153bpm [1394b/mi] 50cal 17) 0.62mi - 5:50(9:23/mi) 147/150bpm [1379b/mi] 49cal 18) 0.62mi - 5:48(9:21/mi) 147/151bpm [1374b/mi] 51cal 19) 0.62mi - 5:48(9:20/mi) 143/150bpm [1335b/mi] 49cal 20) 0.62mi - 5:51(9:25/mi) 142/150bpm [1338b/mi] 50cal 21) 0.62mi - 5:48(9:21/mi) 145/149bpm [1355b/mi] 50cal 22) 0.33mi - 3:03(9:14/mi) 146/149bpm [1347b/mi] 27cal 15th Dec 2024, 9:41pm Raptors claws are coming to town wrote: Well done :) 15th Dec 2024, 10:10pm riggys99 wrote: Great news good run 15th Dec 2024, 10:48pm Mark Jingle All The Way, J 🇳🇿 wrote: Great stuff, well done. 15th Dec 2024, 11:41pm tipsku wrote: Thank you. It was a very enjoyable run despite the late hour 15th Dec 2024, 11:51pm Festive Flier wrote: Sounds like a great run. 16th Dec 2024, 8:22am usc215 🇩🇪 wrote: nice that you were able to enjoy this half marathon so much :) 17th Dec 2024, 12:27am tipsku wrote: thank you :-) I finally can run without problems again and enjoy the longer distances as I used to Add a comment
Mon 16th Dec Dec 16	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
1.1mi, 42:12 Walk - General Walk home from Rewe Walking through the dark park at night with full bags. A bit muddy in places 1) 0.62mi - 33:29(53:53/mi) 96/120bpm [5173b/mi] 124cal 21/79rpm 2) 0.46mi - 8:44(18:49/mi) 104/135bpm [1956b/mi] 41cal 43/79rpm Add a comment 1.9mi, 11:49 Bike - Commuting Ride to Rewe Tarostr. #39068 The same bike was still there so I didn't need to look for another. Now an easier ride with the wind instead of battling a strong headwind. 1) 1.9mi - 11:49(6:14/mi) 109/124bpm [679b/mi] 63cal Add a comment 0.3mi, 5:16 Walk - Commute Walk to nextbike Walking back to the bike. If my calculation is correct, I still need 24 km of walking this month and 46.3 for the three months so I better keep walking 1) 0.31mi - 5:16(17:14/mi) 96/105bpm [1654b/mi] 24cal 56/63rpm Add a comment 0mi, 15:23 Cross - Yoga Stretches with the group after the run Add a comment 3.5mi, 38:36 Run - Coaching Beginners week 9 Quite the change compared to last week when it was really cold: 10°C and very windy. I met 5 runners at the GSZ and we set off towards the South, running down Kö and then back via Schleußiger Weg and Rennbahn. 5.7 km for the longer route, 5.3 with the shortcut. Pretty good pace today, started around 7 min/km and then gradually increased pace. I had some people returning after a longer break but they had no trouble keeping up. 1) 0.62mi - 6:51(11:02/mi) 124/138bpm [1367b/mi] 50cal 2) 0.62mi - 6:59(11:15/mi) 130/140bpm [1462b/mi] 54cal 3) 0.62mi - 6:38(10:41/mi) 124/136bpm [1324b/mi] 47cal 4) 0.62mi - 6:36(10:38/mi) 128/136bpm [1361b/mi] 50cal 5) 0.62mi - 6:44(10:50/mi) 129/137bpm [1398b/mi] 50cal 6) 0.44mi - 4:47(10:55/mi) 126/135bpm [1376b/mi] 34cal Add a comment 0.3mi, 5:23 Walk - General Walk to GSZ 1) 0.26mi - 5:23(20:41/mi) 110/126bpm [2275b/mi] 27cal 48/82rpm Add a comment 2.2mi, 15:06 Bike - Commuting Battle against the strong headwind #39068 Strong southwesterlies made the ride a bit harder than usual 1) 2.24mi - 15:06(6:45/mi) 104/141bpm [702b/mi] 72cal Add a comment 0.2mi, 3:24 Walk - Commute Bike hunting level 2 I had booked a bike but I couldn't find it in the location where it was on the map. So I looked around and was lucky enough to find another one nearby 1) 0.15mi - 3:24(22:31/mi) 88/96bpm [1982b/mi] 15cal 42/64rpm Add a comment	8.5mi, 1:09:06 Run - Threshold Threshold 10 min + 3x 5 min 15 min warm up, then 10 min at threshold, around 7:20 m/m pace, 5 min recovery, 3x 5 min 7:20 pace with 3 min recovery, 15 min cool down. Nailed it pretty much, 7:17-7:22 for most of it; pushed a bit harder on the final rep but still only scraped past my threshold so there is still more room to run faster. During the cool down, I ran 1 km at MP and that felt really nice and comfortable. Good sign! I tested my new carbon plated shoes in this run. At paces slower than 8 m/m, they don't seem to make a difference but once I run at MP or faster, 7-8 m/m, I definitely feel lighter and bouncier. Running at MP was possible at 170 W when the same pace required 178 W in my normal race shoes. So in conclusion, it's worth running races in them if you are able to run fast enough. They fit me really well, I have enough room for my heel. Great purchase, good bargain at €99.99 😁 1) 0.62mi - 5:37(9:03/mi) 138/150bpm [1248b/mi] 41cal 2) 0.62mi - 5:32(8:54/mi) 148/157bpm [1316b/mi] 48cal 3) 0.46mi - 3:51(8:22/mi) 155/161bpm [1297b/mi] 37cal 4) 0.62mi - 4:34(7:21/mi) 160/167bpm [1176b/mi] 44cal 5) 0.62mi - 4:34(7:22/mi) 165/170bpm [1215b/mi] 47cal 6) 0.12mi - 52(7:06/mi) 166/168bpm [1180b/mi] 9cal 7) 0.54mi - 5:00(9:13/mi) 153/167bpm [1410b/mi] 46cal 8) 0.62mi - 4:32(7:18/mi) 166/171bpm [1213b/mi] 47cal 9) 0.06mi - 28(7:17/mi) 167/168bpm [1216b/mi] 5cal 10) 0.33mi - 3:00(9:12/mi) 157/167bpm [1445b/mi] 28cal 11) 0.62mi - 4:36(7:24/mi) 165/170bpm [1221b/mi] 47cal 12) 0.06mi - 24(7:17/mi) 168/169bpm [1223b/mi] 4cal 13) 0.33mi - 3:00(9:12/mi) 158/169bpm [1453b/mi] 28cal 14) 0.62mi - 4:23(7:03/mi) 166/169bpm [1171b/mi] 46cal 15) 0.09mi - 37(6:59/mi) 168/170bpm [1175b/mi] 6cal 16) 0.31mi - 3:00(9:36/mi) 157/169bpm [1507b/mi] 27cal 17) 0.62mi - 5:13(8:24/mi) 149/157bpm [1251b/mi] 44cal 18) 0.62mi - 4:52(7:50/mi) 159/165bpm [1245b/mi] 47cal 19) 0.57mi - 4:55(8:36/mi) 155/165bpm [1334b/mi] 45cal 20) 0.01mi - 6(11:58/mi) 152/153bpm [1818b/mi] 1cal 17th Dec 2024, 9:33pm riggys99 wrote: Nice run and always nice to test a new shoe out. 18th Dec 2024, 2:30pm tipsku wrote: Thank you, it was good fun to run in them. I'm excited for 2025 🤩 Add a comment 1.6mi, 11:11 Bike - Commuting Ride home from city centre #39119 Ride home with a good haul. Successful shopping trip today, got everything I wanted plus some extras 1) 1.55mi - 11:11(7:13/mi) 112/139bpm [808b/mi] 63cal Add a comment 2.3mi, 1:29:10 Walk - Commute Shopping trip in the city centre I walked to the city centre where I had several quests: needles, gels, batteries, gingerbread, some Christmas pressies. Got what I wanted, yay! 1) 0.62mi - 10:11(16:23/mi) 90/104bpm [1474b/mi] 43cal 60/71rpm 2) 0.62mi - 10:48(17:23/mi) 94/105bpm [1634b/mi] 49cal 57/85rpm 3) 0.62mi - 21:56(35:18/mi) 79/101bpm [2789b/mi] 53cal 26/66rpm 4) 0.43mi - 46:15(1:46:39/mi) 80/115bpm [8533b/mi] 103cal 9/90rpm Add a comment	0mi, 20:02 Cross - Strength Lower body strength with weights 3 sets of (1x body weight as warm up, 2x weighted) 10 squats (0, 10, 10 kg) 2x 10 split squats (0, 6, 6 kg) 2x 10 SL deadlifts (0, 6, 6 kg) finished with deep squatting practice, 90/90 hip openers, deep goblet squats, gliding from side to side to work on ankle mobility and using my elbows to push my thighs further apart. It's amazing how much better my hips feel after this. Add a comment 5.1mi, 47:40 Run - Easy 5 mile easy run collecting Rundle digits I had dinner a bit later than planned so I had to wait with my run. After 9:30 pm, my stomach was finally happy to get going so I plotted a route through a bunch of Rundle digits which turned out to be 5 miles. Good run after the threshold session last night, legs felt okay, just a bit of heaviness in the quads. It was surprisingly warm and I got pretty sweaty. On the weekend, I'll expect snow so I'm enjoying it while I can. 1) 0.62mi - 5:54(9:29/mi) 131/143bpm [1242b/mi] 50cal 2) 0.62mi - 6:00(9:39/mi) 134/142bpm [1294b/mi] 51cal 3) 0.62mi - 5:50(9:23/mi) 139/147bpm [1304b/mi] 51cal 4) 0.62mi - 5:57(9:35/mi) 138/144bpm [1323b/mi] 51cal 5) 0.62mi - 5:32(8:55/mi) 138/144bpm [1230b/mi] 48cal 6) 0.62mi - 5:45(9:15/mi) 138/144bpm [1276b/mi] 48cal 7) 0.62mi - 5:45(9:15/mi) 139/145bpm [1286b/mi] 49cal 8) 0.62mi - 5:40(9:06/mi) 139/144bpm [1266b/mi] 48cal 9) 0.14mi - 1:18(9:19/mi) 142/144bpm [1323b/mi] 11cal 18th Dec 2024, 10:37pm riggys99 wrote: Nicely done 19th Dec 2024, 4:29pm tipsku wrote: Thank you :-) Add a comment	2.4mi, 15:33 Bike - Commuting Ride home in the rain #21687 After the last run before Christmas, I found a bike, rented it without a problem this time and rode home, looking forward to dinner 1) 2.35mi - 15:33(6:37/mi) 116/133bpm [767b/mi] 92cal Add a comment 0.4mi, 9:30 Walk - Commute Bike hunting, night mode I found a bike on the map and hoped that it would be there where the app indicated. When I got to the bend, I looked around and found it near the shore. In the darkness, the QR code couldn't be read and the torch had too much glare. So I ended up entering the number manually 1) 0.44mi - 9:30(21:43/mi) 93/105bpm [2020b/mi] 39cal 42/63rpm Add a comment 0mi, 11:11 Cross - Yoga Stretches with the group after the run Add a comment 5mi, 53:18 Run - Coaching Beginners plus week 8 On a rainy evening, I met with two runners who didn't mind the conditions. We decided to stay on paved roads to avoid the mud but it was still puddle dodging until we got down to the canal. We ran about 4 km on the Karl-Heine-Kanal path and then turned back. The rain stopped for most of the run but the final 5 min were pretty wet again. Good pace, the participants get fitter. 1) 0.62mi - 6:38(10:40/mi) 130/140bpm [1387b/mi] 50cal 2) 0.62mi - 6:45(10:52/mi) 137/146bpm [1489b/mi] 57cal 3) 0.62mi - 6:33(10:32/mi) 135/141bpm [1423b/mi] 53cal 4) 0.62mi - 6:36(10:37/mi) 136/142bpm [1445b/mi] 52cal 5) 0.62mi - 6:27(10:23/mi) 136/141bpm [1413b/mi] 52cal 6) 0.62mi - 6:36(10:37/mi) 134/141bpm [1424b/mi] 51cal 7) 0.62mi - 6:32(10:31/mi) 132/138bpm [1389b/mi] 50cal 8) 0.62mi - 6:39(10:42/mi) 132/140bpm [1412b/mi] 49cal 9) 0.05mi - 32(10:53/mi) 134/136bpm [1458b/mi] 4cal 19th Dec 2024, 10:38pm riggys99 wrote: Well done coach Add a comment 3.3mi, 33:34 Bike - Commuting Ride to GSZ via station #23037 #20213 I took a bike to the station, did some quick shopping there and then hurried over to the west. The traffic was insane! 1) 3.11mi - 30:57(9:58/mi) 115/145bpm [1145b/mi] 169cal 2) 0.21mi - 2:37(12:45/mi) 124/129bpm [1580b/mi] 15cal Add a comment 0.2mi, 3:34 Walk - Commute Bike hunting submarine mode It's going to be a wet one... 1) 0.23mi - 3:34(15:36/mi) 91/99bpm [1419b/mi] 16cal 51/65rpm Add a comment	4mi, 40:10 Run - Recovery Run Hilly recovery run in Aulendorf, seeing Christmas lights After a short night with only 4 hours of sleep and a long travel day, I only went for a short recovery run in the neighborhoods of Aulendorf, rating the festive light shows as I went along. The clear winner was Alemannenring but the spicy corner (Chilli, cardamom and cinnamon street) and the fruit tree section (apple and pear tree street) were not far behind. Lovely run, it gave me a dopamine boost ☺️🎄🕯️🎆 1) 0.62mi - 6:38(10:40/mi) 124/137bpm [1324b/mi] 57cal 2) 0.62mi - 6:41(10:45/mi) 129/139bpm [1388b/mi] 58cal 3) 0.62mi - 6:15(10:04/mi) 125/132bpm [1258b/mi] 51cal 4) 0.62mi - 6:03(9:44/mi) 127/137bpm [1235b/mi] 48cal 5) 0.62mi - 6:00(9:39/mi) 124/133bpm [1197b/mi] 44cal 6) 0.62mi - 6:09(9:53/mi) 130/137bpm [1285b/mi] 52cal 7) 0.25mi - 2:25(9:43/mi) 129/133bpm [1254b/mi] 21cal 20th Dec 2024, 6:32pm riggys99 wrote: Sounds lovely 21st Dec 2024, 5:19am tipsku wrote: It was nice 🎄😊 Add a comment 0.7mi, 18:15 Walk - General 1) 0.62mi - 16:44(26:56/mi) 74/95bpm [1993b/mi] 53cal 36/67rpm 2) 0.07mi - 1:31(22:55/mi) 76/83bpm [1742b/mi] 6cal 44/60rpm Add a comment 0.1mi, 15:10 Walk - General 1) 0.14mi - 15:10(1:50:04/mi) 70/106bpm [7705b/mi] 29cal 11/84rpm Add a comment 1.5mi, 13:01 Bike - Commuting Ride to train station #21687 Swift ride to the station with full luggage. Nextbikes are cargo champions, haha 1) 1.46mi - 13:01(8:56/mi) 132/170bpm [1179b/mi] 96cal Add a comment	2.5mi, 31:39 Run - Recovery Run Recovery Run with mum After the faster half marathon, I enjoyed a recovery run with mum. We ran around the neighborhoods with the best Christmas lights and tested our swapped jackets. I got mum's Vaudee winter jacket and she got my high Viz jacket because it fits better. Really nice run, my legs felt better afterwards. 1) 0.62mi - 8:10(13:09/mi) 112/121bpm [1472b/mi] 53cal 2) 0.62mi - 7:29(12:03/mi) 114/120bpm [1374b/mi] 50cal 3) 0.62mi - 7:40(12:20/mi) 112/122bpm [1381b/mi] 48cal 4) 0.62mi - 7:40(12:20/mi) 111/119bpm [1368b/mi] 48cal 5) 0.05mi - 40(12:15/mi) 115/117bpm [1409b/mi] 4cal Add a comment 0.5mi, 18:57 Walk - General 1) 0.45mi - 18:57(41:55/mi) 78/102bpm [3269b/mi] 56cal 21/60rpm Add a comment 2.2mi, 42:55 Walk - General Walk with mum in sunshine 🌞 Recovery walk after lunch. My legs are back in working order 1) 0.62mi - 12:18(19:47/mi) 101/113bpm [1999b/mi] 51cal 51/65rpm 2) 0.62mi - 12:55(20:47/mi) 100/119bpm [2078b/mi] 52cal 48/59rpm 3) 0.62mi - 12:32(20:10/mi) 93/107bpm [1875b/mi] 45cal 51/83rpm 4) 0.28mi - 5:10(18:13/mi) 97/105bpm [1766b/mi] 20cal 53/59rpm Add a comment 13.1mi, 1:56:25 Run - Long Run HM long run w/ 5x 1k @MP Next test with the super shoes: HM with some km at marathon pace. It was a windy and cold day, the grass was still frozen and some puddles as well. I struggled against the wind on the first 2 miles before I could turn right up into the hills. It was still sunny but when I exited the woodlands, clouds had moved in from the west. It felt even colder on the way to Ebersbach. I warmed up a bit on the hill and then found my stride. 10k in about 57 min, then I navigated the crossing and headed towards Altshausen Station. Once I heard the 11k beep, I started the MP reps, 1km on, 1 km off, HR around 160 and 150 respectively, 176-179 W vs. 153-158 W. This is pretty much where I would be in a marathon despite the hilly profile and the strong wind. 5x MP: 4:55, 4:54, 4:56, 4:53, 4:49 Very happy with that, the shoes fit me perfectly, no rubbing or chafing, no blisters. I think I could run a marathon in these. 1) 0.62mi - 6:08(9:53/mi) 135/144bpm [1334b/mi] 53cal 2) 0.62mi - 5:49(9:22/mi) 144/148bpm [1349b/mi] 53cal 3) 0.62mi - 5:40(9:07/mi) 144/147bpm [1313b/mi] 51cal 4) 0.62mi - 5:44(9:14/mi) 144/150bpm [1330b/mi] 51cal 5) 0.62mi - 6:05(9:48/mi) 146/152bpm [1430b/mi] 53cal 6) 0.62mi - 5:37(9:03/mi) 147/151bpm [1329b/mi] 51cal 7) 0.62mi - 5:23(8:41/mi) 145/149bpm [1258b/mi] 47cal 8) 0.62mi - 5:54(9:30/mi) 146/149bpm [1387b/mi] 51cal 9) 0.62mi - 5:26(8:44/mi) 145/148bpm [1267b/mi] 46cal 10) 0.62mi - 5:57(9:35/mi) 147/150bpm [1408b/mi] 52cal 11) 0.62mi - 5:33(8:56/mi) 143/147bpm [1278b/mi] 46cal 12) 0.62mi - 4:55(7:55/mi) 155/160bpm [1226b/mi] 47cal 13) 0.62mi - 5:27(8:46/mi) 151/160bpm [1324b/mi] 49cal 14) 0.62mi - 4:54(7:53/mi) 157/160bpm [1238b/mi] 47cal 15) 0.62mi - 5:35(8:59/mi) 151/159bpm [1358b/mi] 48cal 16) 0.62mi - 4:56(7:57/mi) 157/161bpm [1248b/mi] 47cal 17) 0.62mi - 6:01(9:41/mi) 151/161bpm [1463b/mi] 51cal 18) 0.62mi - 4:53(7:51/mi) 160/163bpm [1257b/mi] 48cal 19) 0.62mi - 5:17(8:30/mi) 149/162bpm [1265b/mi] 46cal 20) 0.62mi - 4:49(7:46/mi) 160/163bpm [1242b/mi] 47cal 21) 0.62mi - 5:38(9:04/mi) 150/162bpm [1361b/mi] 49cal 22) 0.06mi - 42(11:08/mi) 148/149bpm [1647b/mi] 6cal 21st Dec 2024, 12:30pm Raptors claws are coming to town wrote: Excellent 😃😃😃 21st Dec 2024, 2:43pm riggys99 wrote: Nicely done. Good news about the shoes 21st Dec 2024, 2:54pm tipsku wrote: Thank you. I'm really happy with the impulse purchase 😁 Add a comment	-

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