Sampson

Last on at 5pm, 20th Jan 2025

M35 Greater London

FETCH SUPPORTER

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Crystal Palace Fun Runners | VEGAN RUNNERS UK

Races
158
Miles
8711
Miles
4
Miles
293
Miles
648
WAVA
68.76%
Mile
6:27
5k
19:07
10k
39:02
10M
1:24:06
Half
1:25:35
Mara
3:01:57

About Me
Plant eating, punk listening, beer drinking runner. Show More...

Random Q&A	See your Q&A
How do you pick yourself up when you need to? Go outside.

Recent Blogs
Valencia marathon: the sub-3 attempt	Dec 2024
T-0: The night before the big day	Nov 2024
T-1: Maranoia	Nov 2024
T-2! Let the taper begin!	Nov 2024
T-3: Longest run	Nov 2024

My parkrun
Crystal Palace parkrun

Recent Training
20th Jan	General	7mi	1:09:10
19th Jan	General	9.9mi	1:46:30
18th Jan	parkrun	3.1mi	20:17
17th Jan	General	2.9mi	31:07
15th Jan	General	9.3mi	1:26:40

Planned Races
Crystal Palace Half Marathon	26th Jan
Brighton Half Marathon	2nd Mar
The Zurich Barcelona Marathon	16th Mar
Frankfurt Marathon	26th Oct

12 Month Benchmarks	Run	Bike
Mile	5:47	5:39
5k	18:58	0
5mi	31:10	0
10k	38:44	0
10mi	1:04:35	0
Half	1:24:55	0
20mi	2:15:58	0
Mara	2:59:36	0

Recent Pictures	Show more

Recent Threads
Rundle

Buddies (6)

Followers (10)

Badges Collected	See available badges
+ 362 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2011	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	2025	PB	WB
1mi	1												6:27 59.66			6:27 6:27/mi	59.66
2.6mi	2												17:52 60.69	17:47 61.37		17:47 6:50/mi	61.37
5km	119					24:25 52.63	24:26 52.59	23:56 53.70		22:55 56.25	24:01 53.84	21:18 60.97	20:04 65.50	19:07 68.76	20:13 65.49	19:07 6:09/mi	68.76
10km	12	1:06:02 39.98	1:04:45 40.77	59:41 44.23			49:26 53.41	49:09 53.71				43:05 61.63	43:57 60.62	39:02 68.53		39:02 6:17/mi	68.53
10mi	3				1:24:06 52.02	1:29:08 49.08	1:27:33 49.97									1:24:06 8:25/mi	52.02
13.1mi	11				1:49:05 53.15			1:46:11 54.60	1:47:53 53.74		1:48:23 53.55	1:44:54 55.43	1:43:44 56.20	1:25:35 68.35		1:25:35 6:32/mi	68.35
26.2mi	8			4:47:00 42.35							5:23:35 37.61	3:32:25 57.39	3:59:38 51.01	3:01:57 67.41		3:01:57 6:57/mi	67.41
55km	1											7:13:38 39.07				7:13:38 12:41/mi	39.07
40mi	1												8:18:52 41.40			8:18:52 12:28/mi	41.40

Date	Planned Races			Distance
26 Oct	Frankfurt Marathon			26.2mi
16 Mar	The Zurich Barcelona Marathon Confirmed			26.2mi
2 Mar	Brighton Half Marathon Confirmed			13.1mi
26 Jan	Crystal Palace Half Marathon Confirmed			13.1mi
2025		Result	WAVA	Distance
18 Jan	Crystal Palace parkrun SB	20:13	65.49	5km
11 Jan	Crystal Palace parkrun	21:12	62.45	5km
4 Jan	Crystal Palace parkrun	32:17	41.01	5km
1 Jan	Peckham Rye parkrun	33:14	39.84	5km
2024		Result	WAVA	Distance
28 Dec	Crystal Palace parkrun	32:54	40.24	5km
25 Dec	Warrington parkrun	31:02	42.66	5km
21 Dec	Crystal Palace parkrun	32:19	40.97	5km
14 Dec	Crystal Palace parkrun	31:33	41.96	5km
1 Dec	Valencia Marathon PB	3:01:57	67.41	26.2mi
23 Nov	Crystal Palace parkrun	33:45	38.95	5km
16 Nov	Crystal Palace parkrun	31:21	41.93	5km
9 Nov	Dulwich parkrun	30:03	43.74	5km
26 Oct	Crystal Palace parkrun	25:04	52.44	5km
20 Oct	RunThrough Battersea Park Half PB	1:25:35	68.35	13.1mi
19 Oct	Crystal Palace parkrun	33:58	38.70	5km
19 Oct	The Doctor K Cup	31:38	41.55	5km
12 Oct	Dulwich parkrun	21:29	61.18	5km
5 Oct	Crystal Palace parkrun	31:31	41.71	5km
28 Sep	RunThrough Hyde Park 10k PB	39:02	68.53	10km
21 Sep	Amsterdamse Bos parkrun	31:08	42.22	5km
14 Sep	Peckham Rye parkrun	30:43	42.79	5km
7 Sep	Crystal Palace parkrun	27:08	48.44	5km
5 Sep	Assembly League - Beckenham	22:17	58.99	5km
1 Sep	✋ The Big Half			13.1mi
24 Aug	Mensola parkrun	34:37	37.97	5km
17 Aug	Caffarella parkrun	37:38	34.93	5km
10 Aug	Crystal Palace parkrun	26:26	49.73	5km
3 Aug	Crystal Palace parkrun	28:01	46.92	5km
20 Jul	Dulwich parkrun	21:55	59.97	5km
6 Jul	F’Laps			24hr
6 Jul	Dulwich parkrun	24:21	53.98	5km
29 Jun	Dulwich parkrun	30:37	42.93	5km
22 Jun	Crystal Palace parkrun	32:44	40.16	5km
19 Jun	Dulwich Midsummer Relays			1.04mi
8 Jun	Dulwich parkrun	24:11	54.35	5km
6 Jun	Assembly League - Crystal Palace	19:50	66.27	5km
25 May	Dulwich parkrun	31:40	41.51	5km
22 May	Beckenham Team Relay PB	17:47	61.37	2.6mi
19 May	Hackney Half Marathon	1:29:55	65.06	13.1mi
18 May	Crystal Palace parkrun	28:38	45.91	5km
11 May	Bromley parkrun	21:28	61.23	5km
4 May	Crystal Palace parkrun	32:06	40.95	5km
27 Apr	Dulwich parkrun	30:16	43.43	5km
20 Apr	Dulwich parkrun	21:45	60.43	5km
13 Apr	RunThrough Battersea Park 10k	39:45	67.30	10km
6 Apr	Crystal Palace parkrun	32:04	40.99	5km
30 Mar	Dulwich parkrun PB	19:07	68.76	5km
23 Mar	Dulwich parkrun	23:12	56.66	5km
9 Mar	Crystal Palace parkrun	31:30	41.73	5km
2 Mar	Crystal Palace parkrun	24:00	54.77	5km
25 Feb	Brighton Half Marathon	2:03:23	47.41	13.1mi
24 Feb	Dulwich parkrun	27:28	47.86	5km
17 Feb	Exeter Riverside parkrun	34:07	38.53	5km
10 Feb	Dulwich parkrun	19:35	67.12	5km
3 Feb	Brockwell parkrun, Herne Hill	34:13	38.42	5km
27 Jan	Crystal Palace parkrun	24:53	52.82	5km
20 Jan	Dulwich parkrun	32:36	40.32	5km
13 Jan	Hilly Fields parkrun	27:34	47.68	5km
6 Jan	Crystal Palace parkrun	25:07	52.33	5km
1 Jan	Peckham Rye parkrun	32:36	40.32	5km
2023		Result	WAVA	Distance
30 Dec	Warrington parkrun	32:26	40.53	5km
25 Dec	Dulwich parkrun SB	20:04	65.50	5km
23 Dec	Crystal Palace parkrun	25:19	51.92	5km
16 Dec	Beckenham Place parkrun	24:34	53.51	5km
2 Dec	Dulwich parkrun	20:15	64.91	5km
25 Nov	Crystal Palace parkrun	32:41	39.95	5km
11 Nov	Warrington Way PB	8:18:52	41.40	40mi
4 Nov	Crystal Palace parkrun	24:59	52.27	5km
28 Oct	Brockwell parkrun, Herne Hill	32:59	39.59	5km
22 Oct	RunThrough Battersea Park Marathon SB	3:59:38	51.01	26.2mi
21 Oct	Beckenham Place parkrun	32:03	40.74	5km
15 Oct	Bath Half SB	1:43:44	56.20	13.1mi
14 Oct	Bath Skyline parkrun	23:47	54.90	5km
7 Oct	Burgess parkrun	27:25	47.63	5km
7 Oct	The Doctor K Cup	26:53	48.57	5km
16 Sep	South Norwood parkrun	32:00	40.81	5km
10 Sep	Richmond RUNFEST Marathon	4:33:13	44.74	26.2mi
9 Sep	Dulwich parkrun	31:31	41.43	5km
2 Sep	Beckenham Place parkrun	32:42	39.93	5km
19 Aug	Hove Promenade parkrun	20:28	63.80	5km
12 Aug	Crystal Palace parkrun	26:53	48.57	5km
29 Jul	Crystal Palace parkrun	21:38	60.36	5km
15 Jul	Tøyen parkrun	33:02	39.53	5km
8 Jul	Crystal Palace parkrun	27:01	48.33	5km
21 Jun	Dulwich Midsummer Relays PB	6:27	59.66	1mi
10 Jun	Crystal Palace parkrun	26:28	49.34	5km
28 May	Edinburgh Marathon	4:06:17	49.63	26.2mi
17 May	Beckenham Team Relay SB	17:52	60.69	2.6mi
8 Apr	Crystal Palace parkrun	29:17	44.59	5km
25 Mar	Peckham Rye parkrun	31:35	41.34	5km
12 Mar	Brescia Art Marathon	4:14:35	48.01	26.2mi
25 Feb	Catford parkrun	24:29	53.33	5km
11 Feb	South Norwood parkrun	23:25	55.76	5km
5 Feb	Cancer Research London Winter Run 10K SB	43:57	60.62	10km
4 Feb	Crystal Palace parkrun	26:30	49.27	5km
28 Jan	Dulwich parkrun	32:14	40.51	5km
21 Jan	Beckenham Place parkrun	34:10	38.22	5km
1 Jan	Dulwich parkrun	22:45	57.40	5km
2022		Result	WAVA	Distance
10 Dec	RunThrough Battersea Park 10k	43:58	60.60	10km
20 Nov	Conwy Half Marathon SB	1:44:54	55.43	13.1mi
29 Oct	Crystal Palace parkrun SB	21:18	60.97	5km
15 Oct	Crystal Palace parkrun	22:22	58.07	5km
8 Oct	The Doctor K Cup	29:52	43.49	5km
8 Oct	London Ultra 55 PB	7:13:38	39.07	55km
11 Sep	Richmond RUNFEST Half Marathon Postponed due to Queen's death :-(			13.1mi
16 Jul	Dreiländergarten parkrun	35:09	36.95	5km
9 Jul	Tøyen parkrun	23:23	55.54	5km
25 Jun	Walmer and Deal Seafront parkrun	35:39	36.43	5km
18 Jun	Crystal Palace parkrun	21:58	59.12	5km
21 May	Anacostia parkrun	23:40	54.88	5km
23 Apr	Amsterdamse Bos parkrun	32:13	40.31	5km
16 Apr	Crystal Palace parkrun	21:40	59.94	5km
3 Apr	Manchester Marathon SB	3:32:25	57.39	26.2mi
27 Feb	The London 10k Winter Warmer Run SB	43:05	61.63	10km
13 Feb	Cancer Research London Winter Run 10K	43:39	60.83	10km
2021		Result	WAVA	Distance
21 Nov	Conwy Half Marathon SB	1:48:23	53.55	13.1mi
13 Nov	Crystal Palace parkrun	28:04	46.07	5km
2 Oct	The Doctor K Cup	27:03	47.81	5km
18 Sep	The Fox 42k SB	5:23:35	37.61	26.2mi
28 Aug	Crystal Palace parkrun SB	24:01	53.84	5km
24 Jul	Beckenham Place parkrun	24:49	52.11	5km
30 Apr	Hugletts Half Marathon	1:59:44	48.48	13.1mi
28 Mar	Fetch Virtual Weekend Half Marathon	2:02:54	47.23	13.1mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup SB	22:55	56.25	5km
14 Mar	Crystal Palace parkrun	25:15	51.05	5km
25 Jan	Crystal Palace parkrun	26:48	48.10	5km
2019		Result	WAVA	Distance
3 Mar	Warwick Half Marathon SB	1:47:53	53.74	13.1mi
2018		Result	WAVA	Distance
7 Oct	Petts Wood 10k SB	49:09	53.71	10km
4 Aug	Crystal Palace parkrun SB	23:56	53.70	5km
25 Mar	London Landmarks Half Marathon SB	1:46:11	54.60	13.1mi
2017		Result	WAVA	Distance
14 Oct	Crystal Palace parkrun	24:31	52.41	5km
23 Sep	Crystal Palace parkrun	25:02	51.33	5km
2 Sep	Crystal Palace parkrun SB	24:26	52.59	5km
1 Jul	Crystal Palace parkrun	25:24	50.59	5km
13 May	Crystal Palace parkrun	25:17	50.82	5km
6 May	Peckham 10k SB	49:26	53.41	10km
25 Mar	Crystal Palace parkrun	24:33	52.34	5km
25 Feb	Lee Valley VeloPark 10k	50:22	52.42	10km
22 Jan	Denbies 10 SB	1:27:33	49.97	10mi
14 Jan	Crystal Palace parkrun	25:04	51.26	5km
2016		Result	WAVA	Distance
26 Nov	Crystal Palace parkrun	25:02	51.33	5km
19 Nov	Crystal Palace parkrun	24:59	51.43	5km
15 Oct	Crystal Palace parkrun	25:27	50.49	5km
8 Oct	Crystal Palace parkrun	25:36	50.20	5km
17 Sep	Crystal Palace parkrun	26:23	48.70	5km
27 Aug	Crystal Palace parkrun	26:02	49.36	5km
23 Jul	Crystal Palace parkrun	26:00	49.42	5km
9 Jul	Crystal Palace parkrun	26:07	49.20	5km
2 Jul	Crystal Palace parkrun	26:04	49.30	5km
18 Jun	Crystal Palace parkrun	25:23	50.62	5km
21 May	Crystal Palace parkrun	25:13	50.96	5km
14 May	Crystal Palace parkrun	25:23	50.62	5km
30 Apr	Crystal Palace parkrun SB	24:25	52.63	5km
24 Apr	Angmering Bluebell Trail 10M SB	1:29:08	49.08	10mi
23 Apr	Crystal Palace parkrun	24:35	52.27	5km
16 Apr	Peckham Rye parkrun	25:10	51.06	5km
2015		Result	WAVA	Distance
6 Dec	Mince Pie Ten Mile, Peacehaven, East Sussex PB	1:24:06	52.02	10mi
22 Mar	Wilmslow Half Marathon SB	1:49:05	53.15	13.1mi
2014		Result	WAVA	Distance
31 Aug	Run Through Hyde Park 5 & 10 km SB	59:41	44.23	10km
6 Apr	Brighton Marathon SB	4:47:00	42.35	26.2mi
2013		Result	WAVA	Distance
15 Sep	Firle 10k SB	1:04:45	40.77	10km
2011		Result	WAVA	Distance
15 May	Great Manchester Run SB	1:06:02	39.98	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	87	0	0	0	0	0	0	0	0	0	0	0	87
2024	152	152	125	144	130	74	99	147	202	260	212	102	1797
2024	0	0	0	0	0	0	0	0	0	10	0	0	10
2023	0	0	0	2	10	0	37	0	4	0	0	0	53
2023	0	0	0	0	0.2	0	0	0	0.1	0	0	0	0.3
2023	77	71	71	71	93	94	77	128	78	130	89	126	1105
2023	0	0	0	0	24	0	19	0	0	0	0	0	42
2022	9	10	0	22	0	0	3	6	0	0	0	0	49
2022	0	0	0	0	0	0	2.7	0	0	0	0	0	2.7
2022	146	195	188	117	70	83	59	66	71	97	87	68	1247
2022	0	0	0	0	33	0	23	0	0	0	0	0	55
2021	11	8	5	22	23	7	15	17	0	4	3	4	118
2021	0	0	0	0	0	0	0	0	0	0.9	0	0	0.9
2021	131	96	134	104	89	97	97	95	95	128	114	100	1280
2020	0	0	12	59	43	32	25	45	2	16	40	35	309
2020	12	25	39	50	80	103	114	104	118	90	98	100	931
2020	0	0	0	0	0	6	0	0	0	0	0	0	6
2019	0	0	0	0	6	0	0	0	0	0	0	0	6
2019	31	34	40	34	34	27	7	20	33	34	19	13	325
2018	0	0	0	3	0	0	2	9	0	0	0	0	13
2018	43	27	34	22	54	42	51	51	34	27	14	17	417
2018	0	0	0	0	12	0	0	0	0	0	0	0	12
2017	9	2	8	16	8	9	12	5	22	5	3	0	98
2017	63	53	43	32	26	9	22	21	22	39	62	33	425
2016	17	24	16	41	10	12	26	29	58	40	47	34	353
2015	22	31	36	16	0	11	27	28	17	12	29	26	257
2014	51	76	70	9	5	10	29	0	24	20	18	4	316
2013	0	0	0	0	0	29	31	24	32	9	20	23	169
2012	7	10	7	0	20	7	26	13	39	13	26	0	168

Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1
6.1mi, 47:26 Run - General 1) 1km - 4:41(4:41/km) 140/153bpm [657b/km] 58cal 391/554W 2) 1km - 4:40(4:40/km) 150/153bpm [699b/km] 62cal 344/391W 3) 1km - 4:36(4:36/km) 148/149bpm [681b/km] 60cal 348/397W 4) 1km - 4:31(4:31/km) 152/155bpm [686b/km] 60cal 348/391W 5) 1km - 4:58(4:58/km) 149/155bpm [741b/km] 64cal 332/435W 6) 1km - 5:27(5:27/km) 144/153bpm [784b/km] 63cal 286/380W 7) 1km - 4:30(4:30/km) 149/162bpm [671b/km] 57cal 352/437W 8) 1km - 5:06(5:06/km) 152/162bpm [776b/km] 64cal 313/401W 9) 1km - 5:17(5:17/km) 148/154bpm [781b/km] 64cal 316/450W 10) 0.8km - 3:40(4:35/km) 151/153bpm [691b/km] 47cal 347/427W Add a comment	-	3.2mi, 32:55 Run - parkrun 1) 1km - 7:07(7:07/km) 129/140bpm [918b/km] 75cal 279/358W 2) 1km - 6:16(6:16/km) 140/144bpm [877b/km] 73cal 257/316W 3) 1km - 6:11(6:11/km) 134/144bpm [829b/km] 68cal 248/328W 4) 1km - 7:08(7:08/km) 129/132bpm [920b/km] 69cal 265/345W 5) 1km - 5:37(5:37/km) 123/128bpm [692b/km] 57cal 252/332W 6) 0.11km - 36(5:17/km) 120/122bpm [634b/km] 8cal 333/369W Add a comment	9.2mi, 1:46:00 Run - General 1) 1km - 6:42(6:42/km) 113/126bpm [757b/km] 66cal 240/337W 2) 1km - 6:44(6:44/km) 126/132bpm [848b/km] 69cal 238/305W 3) 1km - 6:40(6:40/km) 123/127bpm [819b/km] 67cal 241/296W 4) 1km - 6:49(6:49/km) 123/130bpm [839b/km] 66cal 229/282W 5) 1km - 6:17(6:17/km) 120/130bpm [754b/km] 59cal 256/306W 6) 1km - 6:29(6:29/km) 119/121bpm [771b/km] 61cal 244/383W 7) 1km - 7:08(7:08/km) 116/124bpm [827b/km] 66cal 216/269W 8) 1km - 11:25(11:25/km) 122/143bpm [1394b/km] 95cal 153/382W 9) 1km - 7:16(7:16/km) 131/136bpm [953b/km] 70cal 254/366W 10) 1km - 6:41(6:41/km) 139/142bpm [929b/km] 70cal 252/300W 11) 1km - 6:46(6:46/km) 127/137bpm [859b/km] 64cal 223/422W 12) 1km - 7:36(7:36/km) 113/120bpm [859b/km] 42cal 195/290W 13) 1km - 7:27(7:27/km) 114/121bpm [850b/km] 61cal 232/314W 14) 1km - 6:40(6:40/km) 114/120bpm [761b/km] 66cal 241/287W 15) 0.86km - 5:20(6:11/km) 123/128bpm [760b/km] 49cal 246/337W Add a comment	-	6.9mi, 54:53 Run - Threshold 1) 1km - 5:00(5:00/km) 142/159bpm [710b/km] 62cal 343/413W 2) 0.99km - 5:00(5:03/km) 157/165bpm [794b/km] 67cal 318/429W 3) 1km - 3:52(3:52/km) 168/175bpm [650b/km] 57cal 424/474W 4) 1km - 4:22(4:22/km) 180/184bpm [786b/km] 68cal 374/476W 5) 1km - 4:18(4:18/km) 181/184bpm [779b/km] 67cal 378/446W 6) 0.72km - 3:28(4:49/km) 180/185bpm [866b/km] 53cal 339/442W 7) 0.62km - 5:00(8:07/km) 142/178bpm [1152b/km] 45cal 184/352W 8) 1km - 4:24(4:24/km) 172/184bpm [756b/km] 66cal 375/526W 9) 1km - 4:15(4:15/km) 180/187bpm [765b/km] 66cal 388/463W 10) 1km - 4:37(4:37/km) 181/185bpm [836b/km] 71cal 353/475W 11) 0.6km - 2:44(4:31/km) 179/186bpm [810b/km] 42cal 368/453W 12) 1km - 6:38(6:38/km) 153/176bpm [1016b/km] 69cal 236/377W 13) 0.2km - 1:15(6:21/km) 146/149bpm [927b/km] 12cal 287/383W Add a comment	3.2mi, 33:02 Run - parkrun 1) 1km - 6:12(6:12/km) 127/134bpm [788b/km] 65cal 256/328W 2) 1km - 6:42(6:42/km) 132/137bpm [884b/km] 68cal 249/381W 3) 1km - 6:31(6:31/km) 128/133bpm [835b/km] 67cal 261/361W 4) 1km - 6:38(6:38/km) 123/129bpm [815b/km] 65cal 252/347W 5) 1km - 6:30(6:30/km) 125/131bpm [813b/km] 63cal 267/390W 6) 0.07km - 29(6:26/km) 132/134bpm [849b/km] 5cal 300/365W Add a comment
Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8
4.6mi, 41:34 Run - Hill Work 1) 1km - 5:23(5:23/km) 140/163bpm [754b/km] 65cal 368/565W 2) 1km - 5:01(5:01/km) 158/166bpm [794b/km] 68cal 324/418W 3) 1km - 5:17(5:17/km) 156/168bpm [824b/km] 71cal 386/509W 4) 1km - 6:04(6:04/km) 159/179bpm [964b/km] 77cal 318/581W 5) 1km - 6:09(6:09/km) 151/180bpm [929b/km] 73cal 259/483W 6) 1km - 5:51(5:51/km) 155/181bpm [907b/km] 71cal 310/511W 7) 1km - 5:25(5:25/km) 152/168bpm [824b/km] 66cal 272/450W 8) 0.41km - 2:23(5:47/km) 162/175bpm [936b/km] 31cal 275/363W Add a comment	-	3.2mi, 32:07 Run - parkrun GPS failure 1) 1km - 6:12(6:12/km) 132/147bpm [819b/km] 63cal 242/282W 2) 1km - 6:12(6:12/km) 140/145bpm [867b/km] 69cal 240/264W 3) 1km - 6:11(6:11/km) 124/134bpm [768b/km] 47cal 241/391W 4) 1km - 6:52(6:52/km) 126/131bpm [866b/km] 65cal 274/357W 5) 1km - 5:32(5:32/km) 126/130bpm [697b/km] 55cal 262/322W 6) 0.2km - 1:07(5:40/km) 119/121bpm [675b/km] 11cal 311/345W Add a comment	8.3mi, 1:35:26 Run - General 1) 1km - 7:40(7:40/km) 112/124bpm [858b/km] 67cal 277/366W 2) 1km - 7:09(7:09/km) 110/114bpm [786b/km] 59cal 231/339W 3) 1km - 6:35(6:35/km) 111/115bpm [730b/km] 55cal 226/310W 4) 1km - 6:30(6:30/km) 111/115bpm [721b/km] 59cal 233/287W 5) 1km - 7:22(7:22/km) 114/119bpm [840b/km] 63cal 211/270W 6) 1km - 6:35(6:35/km) 112/116bpm [737b/km] 59cal 243/362W 7) 1km - 6:56(6:56/km) 115/122bpm [798b/km] 59cal 244/299W 8) 1km - 6:51(6:51/km) 113/120bpm [774b/km] 61cal 229/306W 9) 1km - 7:21(7:21/km) 111/116bpm [816b/km] 62cal 229/291W 10) 1km - 7:17(7:17/km) 113/124bpm [823b/km] 64cal 230/276W 11) 1km - 6:59(6:59/km) 114/118bpm [796b/km] 62cal 238/278W 12) 1km - 8:04(8:04/km) 115/121bpm [928b/km] 64cal 243/327W 13) 1km - 7:52(7:52/km) 111/121bpm [874b/km] 58cal 209/330W 14) 0.35km - 2:15(6:28/km) 117/121bpm [756b/km] 20cal 238/278W Add a comment	6.7mi, 47:15 Run - Track Session Leading the track train 1) 0.78km - 4:33(5:50/km) 155/171bpm [904b/km] 55cal 314/388W 2) 0.36km - 1:41(4:41/km) 130/141bpm [608b/km] 17cal 286/483W 3) 1.6km - 6:48(4:15/km) 161/176bpm [685b/km] 94cal 393/555W 4) 1.6km - 6:47(4:14/km) 166/173bpm [704b/km] 96cal 400/452W 5) 1.6km - 6:50(4:16/km) 168/186bpm [718b/km] 97cal 392/455W 6) 1.6km - 6:52(4:17/km) 184/196bpm [789b/km] 108cal 402/452W 7) 1.6km - 6:53(4:18/km) 191/196bpm [822b/km] 112cal 392/470W 8) 1.6km - 6:44(4:13/km) 189/197bpm [795b/km] 108cal 403/468W 9) 0.02km - 6(4:50/km) 166/168bpm [802b/km] 1cal 420/427W Add a comment 0.7mi, 6:23 Run - General 1) 1km - 5:28(5:28/km) 139/167bpm [760b/km] 63cal 372/562W 2) 0.14km - 55(6:35/km) 154/159bpm [1014b/km] 12cal 343/407W Add a comment 0mi, 22:10 Cross - Yoga Add a comment	-	3.3mi, 32:22 Run - General 1) 1km - 6:20(6:20/km) 132/153bpm [835b/km] 71cal 318/391W 2) 1km - 6:51(6:51/km) 152/160bpm [1041b/km] 81cal 290/363W 3) 1km - 5:52(5:52/km) 152/157bpm [893b/km] 72cal 300/347W 4) 1km - 5:37(5:37/km) 145/150bpm [814b/km] 65cal 247/294W 5) 1km - 5:51(5:51/km) 144/152bpm [843b/km] 66cal 263/350W 6) 0.32km - 1:51(5:50/km) 149/150bpm [870b/km] 21cal 286/355W Add a comment
Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15
-	3.7mi, 34:14 Run - General Hanging. 3.5 hours sleep 1) 1km - 5:23(5:23/km) 135/149bpm [728b/km] 63cal 313/484W 2) 1km - 6:05(6:05/km) 142/155bpm [863b/km] 75cal 275/379W 3) 1km - 5:45(5:45/km) 151/159bpm [869b/km] 71cal 269/350W 4) 1km - 5:36(5:36/km) 148/155bpm [828b/km] 71cal 292/331W 5) 1km - 5:25(5:25/km) 146/149bpm [792b/km] 66cal 304/361W 6) 0.97km - 5:59(6:09/km) 147/154bpm [905b/km] 72cal 283/409W Add a comment	4.4mi, 32:48 Run - General Fun pace in the thermals 1) 1km - 5:33(5:33/km) 145/160bpm [804b/km] 69cal 333/453W 2) 1km - 4:39(4:39/km) 170/187bpm [791b/km] 68cal 399/563W 3) 1km - 4:13(4:13/km) 186/190bpm [785b/km] 69cal 403/468W 4) 1km - 3:54(3:54/km) 189/192bpm [736b/km] 66cal 363/491W 5) 1km - 4:38(4:38/km) 193/195bpm [894b/km] 77cal 402/474W 6) 1km - 3:54(3:54/km) 189/194bpm [737b/km] 64cal 346/423W 7) 1km - 5:06(5:06/km) 167/198bpm [850b/km] 67cal 317/533W 8) 0.15km - 52(5:49/km) 157/160bpm [913b/km] 10cal 246/269W Add a comment	10.4mi, 2:01:18 Run - General 1) 1km - 7:15(7:15/km) 128/146bpm [927b/km] 72cal 260/326W 2) 1km - 9:49(9:49/km) 126/158bpm [1237b/km] 80cal 165/328W 3) 1km - 6:48(6:48/km) 129/135bpm [877b/km] 65cal 235/321W 4) 1km - 6:51(6:51/km) 127/137bpm [871b/km] 62cal 217/278W 5) 1km - 6:48(6:48/km) 131/135bpm [891b/km] 66cal 223/287W 6) 1km - 6:29(6:29/km) 132/137bpm [855b/km] 65cal 240/277W 7) 1km - 6:36(6:36/km) 133/141bpm [878b/km] 67cal 242/292W 8) 1km - 7:03(7:03/km) 137/144bpm [966b/km] 70cal 220/290W 9) 1km - 6:18(6:18/km) 130/140bpm [819b/km] 64cal 262/347W 10) 1km - 7:10(7:10/km) 130/137bpm [932b/km] 72cal 240/330W 11) 1km - 7:59(7:59/km) 135/146bpm [1078b/km] 71cal 235/302W 12) 1km - 6:43(6:43/km) 132/140bpm [886b/km] 67cal 250/288W 13) 1km - 7:25(7:25/km) 133/143bpm [987b/km] 69cal 222/317W 14) 1km - 6:53(6:53/km) 131/140bpm [902b/km] 65cal 256/360W 15) 1km - 7:30(7:30/km) 137/144bpm [1029b/km] 70cal 252/299W 16) 1km - 8:41(8:41/km) 133/144bpm [1154b/km] 67cal 193/330W 17) 0.76km - 4:59(6:33/km) 133/150bpm [872b/km] 47cal 230/350W Add a comment	0mi, 13:31 Cross - Yoga Add a comment	6.6mi, 56:05 Run - Commute 1) 1km - 5:46(5:46/km) 148/162bpm [854b/km] 72cal 309/440W 2) 1km - 6:02(6:02/km) 161/173bpm [971b/km] 79cal 288/390W 3) 1km - 5:12(5:12/km) 163/171bpm [848b/km] 71cal 297/329W 4) 1km - 5:06(5:06/km) 160/166bpm [816b/km] 68cal 273/338W 5) 1km - 5:15(5:15/km) 166/174bpm [872b/km] 72cal 274/338W 6) 1km - 4:54(4:54/km) 170/176bpm [832b/km] 69cal 305/340W 7) 1km - 5:42(5:42/km) 166/179bpm [946b/km] 76cal 265/369W 8) 1km - 5:10(5:10/km) 175/178bpm [904b/km] 72cal 302/356W 9) 1km - 5:00(5:00/km) 174/179bpm [869b/km] 71cal 316/353W 10) 1km - 5:04(5:04/km) 176/181bpm [890b/km] 72cal 309/353W 11) 0.55km - 2:55(5:18/km) 175/185bpm [928b/km] 41cal 274/459W Add a comment	9.3mi, 1:26:40 Run - General 1) 1km - 5:17(5:17/km) 153/165bpm [808b/km] 66cal 316/431W 2) 1km - 5:30(5:30/km) 164/176bpm [902b/km] 73cal 332/428W 3) 1km - 6:02(6:02/km) 164/181bpm [988b/km] 78cal 318/457W 4) 1km - 5:30(5:30/km) 160/169bpm [880b/km] 73cal 298/354W 5) 1km - 5:14(5:14/km) 159/169bpm [833b/km] 67cal 290/341W 6) 1km - 5:28(5:28/km) 157/165bpm [858b/km] 69cal 281/338W 7) 1km - 5:41(5:41/km) 147/156bpm [836b/km] 61cal 258/349W 8) 1km - 5:39(5:39/km) 154/163bpm [871b/km] 70cal 283/364W 9) 1km - 5:37(5:37/km) 158/164bpm [888b/km] 72cal 297/358W 10) 1km - 6:36(6:36/km) 156/166bpm [1030b/km] 79cal 260/420W 11) 1km - 6:13(6:13/km) 156/169bpm [969b/km] 75cal 290/403W 12) 1km - 7:02(7:02/km) 163/179bpm [1146b/km] 88cal 295/457W 13) 1km - 6:05(6:05/km) 156/166bpm [949b/km] 72cal 249/384W 14) 1km - 5:20(5:20/km) 158/169bpm [843b/km] 65cal 298/400W 15) 1km - 5:22(5:22/km) 150/166bpm [805b/km] 59cal 273/461W 16) 0.01km - 4(5:55/km) 167/167bpm [988b/km] 1cal 240/323W Add a comment 0mi, 20:24 Cross - Yoga Add a comment
Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22
-	2.9mi, 31:07 Run - General 1) 1km - 7:35(7:35/km) 130/142bpm [987b/km] 78cal 288/373W 2) 1km - 7:00(7:00/km) 139/149bpm [972b/km] 75cal 246/347W 3) 1km - 6:22(6:22/km) 135/149bpm [859b/km] 66cal 238/348W 4) 1km - 5:55(5:55/km) 130/147bpm [769b/km] 59cal 239/300W 5) 0.61km - 4:15(7:02/km) 138/149bpm [970b/km] 43cal 240/332W Add a comment	3.1mi, 20:17 Run - parkrun 1) 1km - 4:16(4:16/km) 168/179bpm [715b/km] 60cal 451/576W 2) 1km - 3:59(3:59/km) 182/184bpm [724b/km] 60cal 400/470W 3) 1km - 3:58(3:58/km) 184/191bpm [729b/km] 61cal 382/446W 4) 1km - 4:23(4:23/km) 190/193bpm [833b/km] 70cal 403/458W 5) 1km - 3:37(3:37/km) 191/195bpm [692b/km] 60cal 368/517W 6) 0.03km - 5(2:48/km) 196/199bpm [547b/km] 1cal 443/562W Add a comment	9.9mi, 1:46:30 Run - General 1) 1km - 6:38(6:38/km) 122/137bpm [810b/km] 66cal 265/339W 2) 1km - 6:37(6:37/km) 133/148bpm [879b/km] 69cal 267/340W 3) 1km - 6:44(6:44/km) 134/144bpm [901b/km] 68cal 253/336W 4) 1km - 6:31(6:31/km) 132/139bpm [861b/km] 66cal 252/295W 5) 1km - 7:03(7:03/km) 136/147bpm [958b/km] 70cal 257/317W 6) 1km - 6:39(6:39/km) 132/140bpm [877b/km] 66cal 250/288W 7) 1km - 6:57(6:57/km) 135/145bpm [939b/km] 68cal 257/335W 8) 1km - 6:54(6:54/km) 133/145bpm [918b/km] 67cal 247/329W 9) 1km - 6:17(6:17/km) 125/136bpm [786b/km] 57cal 216/267W 10) 1km - 6:48(6:48/km) 127/134bpm [864b/km] 67cal 220/290W 11) 1km - 6:59(6:59/km) 126/133bpm [881b/km] 71cal 227/290W 12) 1km - 6:48(6:48/km) 127/134bpm [863b/km] 72cal 234/309W 13) 1km - 6:44(6:44/km) 128/134bpm [861b/km] 71cal 253/297W 14) 1km - 6:29(6:29/km) 130/135bpm [842b/km] 67cal 250/293W 15) 1km - 6:37(6:37/km) 133/139bpm [880b/km] 66cal 260/310W 16) 0.87km - 5:45(6:35/km) 134/140bpm [882b/km] 59cal 266/315W Add a comment	7mi, 1:09:10 Run - General 1) 1km - 5:46(5:46/km) 136/157bpm [785b/km] 67cal 332/434W 2) 1km - 6:03(6:03/km) 136/152bpm [823b/km] 67cal 297/379W 3) 0.35km - 3:24(9:35/km) 137/144bpm [1314b/km] 35cal 166/339W 4) 0.41km - 1:31(3:39/km) 162/184bpm [592b/km] 19cal 411/564W 5) 0.32km - 1:29(4:43/km) 177/184bpm [835b/km] 21cal 327/415W 6) 0.08km - 2:00(24:44/km) 155/182bpm [3833b/km] 23cal 71/376W 7) 0.77km - 3:01(3:55/km) 174/191bpm [682b/km] 43cal 401/473W 8) 0.06km - 1:58(32:03/km) 159/191bpm [5095b/km] 23cal 39/408W 9) 0.8km - 3:01(3:47/km) 181/195bpm [684b/km] 45cal 413/452W 10) 0.06km - 1:59(33:49/km) 165/195bpm [5581b/km] 25cal 32/438W 11) 0.79km - 3:02(3:49/km) 176/195bpm [671b/km] 44cal 402/467W 12) 0.06km - 1:58(35:29/km) 164/195bpm [5819b/km] 23cal 38/443W 13) 0.79km - 3:01(3:51/km) 182/195bpm [700b/km] 46cal 404/479W 14) 0.06km - 1:58(34:23/km) 167/195bpm [5743b/km] 24cal 37/437W 15) 0.8km - 3:02(3:48/km) 177/198bpm [673b/km] 45cal 408/472W 16) 0.05km - 1:58(36:59/km) 165/198bpm [6103b/km] 22cal 25/449W 17) 0.82km - 3:02(3:43/km) 182/198bpm [676b/km] 46cal 406/495W 18) 0.04km - 1:59(44:14/km) 170/197bpm [7519b/km] 25cal 2/110W 19) 0.85km - 3:01(3:33/km) 186/197bpm [661b/km] 46cal 420/589W 20) 1km - 8:48(8:48/km) 150/197bpm [1320b/km] 87cal 179/447W 21) 1km - 6:23(6:23/km) 153/170bpm [977b/km] 71cal 262/462W 22) 0.14km - 45(5:34/km) 159/161bpm [884b/km] 9cal 263/277W Add a comment	-	-

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