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Garfield

Last on at 7pm, 22nd Jan 2025

F55 Surrey

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About Me
2020: Creating a base in waiting...until things open up again. Goals for 2018 (planning ahead allowing for 2017 to get a good base built): Sub-5 at marathon (in 20??, going to give myself a rest from marathons in 2018 and a good build up of base for a couple of years), 2:05 at half marathon Sub-1:00 at 10k (did this at Eton 10k in March 2014) PB at 5k (still to do) sub 8 min for the mile Show More...

About Me

2020: Creating a base in waiting...until things open up again.
Goals for 2018 (planning ahead allowing for 2017 to get a good base built): Sub-5 at marathon (in 20??, going to give myself a rest from marathons in 2018 and a good build up of base for a couple of years),
2:05 at half marathon Sub-1:00 at 10k (did this at Eton 10k in March 2014) PB at 5k (still to do) sub 8 min for the mile

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Recent Blogs
Better weather than expected…	22nd Jan
Nearly ready to go...	21st Jan
Easy run today...	20th Jan
Zippier feet today, nearly packed...	19th Jan
More chilly air...	18th Jan

My parkrun
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Recent Training
22nd Jan	Yoga	0mi	15:00
22nd Jan	General	0.3mi	7:07
22nd Jan	General	1mi	13:56
21st Jan	General	1.6mi	29:43
21st Jan	General	2mi	26:56

12 Month Benchmarks	Run
Mile	11:18
5k	36:34
5mi	1:11:23

Recent Pictures	Show more

2025 Targets	Set your targets
Bike 500 Run 1000 Walk 1000

Recent Threads
The Streaky Bacon Thread
Knitting, crocheting and general craftery
Elderly parents or relatives to care for and/or worry about? This is the place for you.
Cats in Boxes
1500 miles in 2025
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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2017	2019	2020	2023	2024	PB	WB
200m	1							47 56.49							47 6:18/mi	56.49
1mi	3	9:18 47.15	8:26 52.36					8:09 56.66							8:09 8:09/mi	56.66
1.5mi	1								12:53 55.53						12:53 8:53/mi	55.53
5km	22	32:51 46.64	30:51 50.01	30:53 50.34	31:31 49.74	28:36 55.31		29:22 54.94			34:21 50.18	39:44 43.88	39:02 46.26	36:35 49.95	28:36 9:12/mi	55.31
5.6km	1											43:10 45.37			43:10 12:24/mi	45.37
3.5mi	7	40:26 42.81		35:00 50.19	36:15 48.86	35:30 50.34	33:44 53.49	33:09 54.99	33:44 54.62						33:09 9:28/mi	54.99
8km	1							58:15 44.48							58:15 11:43/mi	44.48
5mi	4							1:03:00 41.36	55:27 47.47						55:27 11:05/mi	47.47
10km	8			1:03:18 50.18	1:04:01 50.03	1:06:16 48.77			56:20 58.50						56:20 9:04/mi	58.50
10mi	5								1:41:15 54.18	1:58:54 47.78	1:54:33 50.80	2:07:41 46.14			1:41:15 10:08/mi	54.18
13.1mi	12		2:17:08 49.60	2:12:36 51.71	2:13:00 52.01	2:20:10 49.35	2:19:12 50.68	2:09:59 54.86	2:24:03 50.07		2:33:59 49.73				2:09:59 9:55/mi	54.86
26.2mi	5				5:20:22 44.51		5:36:35 43.26	5:17:33 46.40	5:28:37 45.39	5:53:02 43.86					5:17:33 12:07/mi	46.40
30mi	1							7:09:09 40.14							7:09:09 14:18/mi	40.14

Date	Planned Races			Distance
4 Jun	Global Running Day			1hr
2024		Result	WAVA	Distance
19 Oct	The Doctor K Cup	38:36	47.34	5km
20 Jul	Moussette parkrun SB	36:35	49.95	5km
5 Jun	Global Running Day	3mi		1hr
11 May	Moussette parkrun	36:43	49.77	5km
1 Jan	Guildford parkrun	38:33	46.84	5km
2023		Result	WAVA	Distance
7 Oct	The Doctor K Cup SB	39:02	46.26	5km
9 Sep	Thames Bridges Challenge - Jenelopy's return			8.5mi
2022		Result	WAVA	Distance
27 Mar	Fetcheveryone Cathedral Challenge			700mi
2020		Result	WAVA	Distance
22 Oct	JP Corporate Challenge PB	43:10	45.37	5.6km
18 Oct	Cabbage Patch 10 - Invisible (Virtual) SB	2:07:41	46.14	10mi
17 Oct	The Doctor K Cup SB	39:44	43.88	5km
11 Apr	Fake parkrun	44:00	39.62	5km
7 Mar	Thames Bridges Challenge	3:00:00	49.16	15mi
2019		Result	WAVA	Distance
13 Oct	Cabbage Patch 10 SB	1:54:33	50.80	10mi
22 Sep	Canada Army Run - Half marathon SB	2:33:59	49.73	13.1mi
22 Sep	Canada Army Run - 5K	37:05	46.48	5km
21 Sep	Kanata parkrun SB	34:21	50.18	5km
1 Jan	Guildford parkrun	35:52	47.52	5km
2017		Result	WAVA	Distance
15 Oct	Cabbage Patch 10 SB	1:58:54	47.78	10mi
8 Jul	Thames Bridges Challenge 8th July edition	2:24:25	39.34	10mi
9 Apr	Brighton Marathon SB	5:53:02	43.86	26.2mi
2015		Result	WAVA	Distance
7 Mar	Thames Bridges Challenge			15mi
2014		Result	WAVA	Distance
16 Nov	St Neots Riverside Half Marathon SB	2:24:03	50.07	13.1mi
28 Sep	Berlin Marathon SB	5:28:37	45.39	26.2mi
20 Sep	SEAA Road Relays (Women)	22:10	56.20	2.41mi
9 Jul	JP Morgan Corporate Challenge SB	33:44	54.62	3.5mi
17 Jun	Horton Country Park Relay PB	12:53	55.53	1.45mi
25 May	Vitality London 10,000	58:40	56.78	10km
27 Apr	Thames Towpath 10 PB	1:41:15	54.18	10mi
8 Feb	Surrey XC League ladies fixture 4 Lloyd Park PB	55:27	47.47	5mi
1 Feb	Run Eton 10k PB	56:20	58.50	10km
4 Jan	Surrey XC County Championships	56:49	46.33	5mi
2013		Result	WAVA	Distance
25 Dec	Guildford parkrun	30:01	53.76	5km
14 Dec	Jingle Mile 2: The Christmas Wreath of Khan PB	8:09	56.66	1mi
14 Dec	The Tinsel Insole Insanity 100m Take 2	22	54.56	100m
14 Dec	Where's GreP? 200m Delusion PB	47	56.49	200m
17 Nov	St Neots Riverside Half Marathon PB	2:09:59	54.86	13.1mi
2 Nov	Priory Relays	25:37	50.04	2.5mi
19 Oct	Lightwater XC ladies	37:51	51.38	6km
12 Oct	Masters Cross Country Championships	35:50	54.27	6km
21 Sep	The JW Ultra PB	7:09:09	40.14	30mi
14 Sep	Guildford parkrun	30:36	52.73	5km
10 Aug	Guildford parkrun SB	29:22	54.94	5km
10 Jul	J.P.Morgan Corporate Challenge PB	33:09	54.99	3.5mi
8 Jun	Bushy parkrun	31:48	50.74	5km
14 Apr	Brighton Marathon PB	5:17:33	46.40	26.2mi
9 Feb	Surrey Ladies Cross Country League Fixture 4 SB	1:03:00	41.36	5mi
5 Jan	Surrey County Cross-Country Championships PB	58:15	44.48	8km
2012		Result	WAVA	Distance
31 Dec	Festive Foodbank Fetch Five	1:00:00	43.43	5mi
18 Nov	St Neots Riverside Half Marathon SB	2:19:12	50.68	13.1mi
7 Oct	Surrey Badger Half Marathon	2:33:16	46.03	13.1mi
22 Sep	SEAA Road Relays (Women)	22:06	55.21	2.41mi
11 Jul	JP Morgan Corporate Challenge SB	33:44	53.49	3.5mi
22 Apr	London Marathon SB	5:36:35	43.26	26.2mi
2011		Result	WAVA	Distance
27 Nov	The 5k Mo Run Battersea Park PB	28:36	55.31	5km
6 Nov	Loseley 10K and 4K Family Run SB	1:06:16	48.77	10km
2 Oct	Basingstoke Half Marathon	2:32:19	45.85	13.1mi
14 Jul	Standard Chartered Great City Race	31:40	49.95	5km
6 Jul	JP Morgan Corporate Challenge SB	35:30	50.34	3.5mi
29 May	Dunsfold Park 10km	1:07:13	48.08	10km
20 Feb	Fetch Monopoly Run			16mi
13 Feb	Wokingham Half Marathon SB	2:20:10	49.35	13.1mi
1 Jan	Frimley Lodge parkrun	35:44	43.87	5km
2010		Result	WAVA	Distance
21 Nov	St Neots Riverside Half Marathon	2:28:28	46.59	13.1mi
11 Sep	Frimley Lodge parkrun SB	31:31	49.74	5km
14 Aug	Hard as Snails 10k	1:16:22	41.94	10km
7 Jul	JP Morgan Corporate Challenge SB	36:15	48.86	3.5mi
30 May	ING Ottawa Marathon SB	5:20:22	44.51	26.2mi
5 May	BHF London jogs trilogy Tower of london SB	1:04:01	50.03	10km
21 Mar	Reading Half Marathon SB	2:13:00	52.01	13.1mi
13 Feb	Frimley Lodge parkrun	34:06	45.60	5km
2009		Result	WAVA	Distance
1 Dec	Festive Fetch Five	30:34	49.02	3mi
22 Nov	Pine Ridge 10K	1:03:48	49.78	10km
15 Nov	St Neots Riverside Half Marathon SB	2:12:36	51.71	13.1mi
16 Jul	Standard Chartered Great City Race SB	30:53	50.34	5km
8 Jul	JP Morgan Corporate Challenge SB	35:00	50.19	3.5mi
25 May	Vitality London 10,000 SB	1:03:18	50.18	10km
2008		Result	WAVA	Distance
5 Oct	Great North Run SB	2:17:08	49.60	13.1mi
17 Jul	Standard Chartered Great City Race SB	30:51	50.01	5km
14 Jun	Fetch London One Mile Challenge No2 SB	8:26	52.36	1mi
2 Mar	Reading Half Marathon	2:19:53	48.25	13.1mi
2007		Result	WAVA	Distance
15 Dec	Fetcheveryone One Mile Challenge SB	9:18	47.15	1mi
19 Jul	Standard Chartered Great City Race SB	32:51	46.64	5km
11 Jul	JP Morgan Corporate Challenge SB	40:26	42.81	3.5mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	17	0	0	0	0	0	0	0	0	0	0	0	17
2025	37	0	0	0	0	0	0	0	0	0	0	0	37
2024	27	45	39	51	58	65	52	59	34	37	36	38	543
2024	58	39	53	50	57	65	62	70	65	64	44	44	670
2023	53	52	48	53	67	48	44	39	55	68	41	43	612
2023	0	3	17	23	41	51	61	48	56	52	52	60	462
2022	44	54	68	46	80	61	71	64	16	23	27	36	590
2022	69	59	59	53	62	44	55	37	12	0	1	2	453
2022	0	0	0	5	3	0	0	2	0	0	0	0	11
2021	11	15	38	32	38	44	43	49	56	64	62	96	548
2021	104	71	75	92	66	98	86	79	67	52	40	49	879
2021	0	2	0	0	0	2	0	0	0	2	0	0	5
2020	29	27	29	9	18	37	30	31	31	21	31	23	316
2020	29	18	49	70	68	100	101	94	120	110	111	101	972
2020	0	0	0	0	0	0	0	5	0	0	0	0	5
2019	25	24	25	56	71	28	19	23	11	25	38	21	366
2019	74	53	33	42	60	55	57	76	96	60	35	57	698
2019	0	0	0	0	0	0	0	10	4	0	0	2	17
2018	28	2	24	17	2	0	2	17	10	26	13	12	154
2018	85	60	44	52	53	58	46	70	65	35	65	67	700
2017	45	27	12	24	0	4	19	0	7	4	24	18	184
2017	93	89	75	67	80	84	108	106	33	40	34	48	857
2017	0	0	0	0	0	0	5	0	0	0	0	0	5
2016	29	13	12	20	6	8	4	0	0	16	2	17	126
2016	74	90	82	89	120	85	86	39	54	32	31	68	850
2016	23	4	0	0	0	0	0	18	0	27	66	0	137
2015	6	10	19	5	11	6	20	4	10	1	9	6	105
2015	88	101	41	19	32	46	32	55	44	3	11	29	501
2015	0	9	30	59	144	109	278	2	22	48	77	50	827
2014	0	6	8	26	37	16	18	7	0	8	8	5	138
2014	101	107	67	102	105	78	90	90	90	58	86	59	1033
2014	0	0	18	16	74	410	0	14	12	10	6	0	560
2013	0	0	0	0	0	5	0	15	0	7	4	10	42
2013	82	108	108	73	78	125	129	145	114	95	57	103	1217
2013	5	0	0	0	10	30	5	27	5	0	5	2	88
2012	4	0	5	3	6	17	21	9	0	0	0	0	65
2012	116	121	111	83	51	68	110	120	116	72	61	100	1129
2012	0	0	0	0	2	12	46	22	9	10	0	0	100
2011	0	0	0	0	0	0	0	0	37	0	2	0	39
2011	101	92	59	69	92	111	129	114	80	109	78	66	1100
2011	0	0	0	0	0	0	0	0	29	0	0	0	29
2010	0	0	0	0	0	0	0	0	29	0	0	0	29
2010	143	117	139	135	105	63	47	100	63	13	59	37	1021
2010	0	0	0	0	0	0	0	0	12	0	0	0	12
2009	137	33	8	43	63	30	71	100	108	135	115	102	945
2008	111	86	89	93	103	125	116	148	133	125	103	105	1337
2007	0	0	41	59	86	91	109	144	83	60	72	80	826

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
1mi, 12:27 Run - General 1) 1mi - 12:21(12:21/mi) 132/160bpm [1629b/mi] 82cal 2) 0.01mi - 6(10:19/mi) 144/145bpm [1485b/mi] 1cal Add a comment 2.4mi, 43:14 Walk - General 1) 1mi - 18:09(18:09/mi) 101/116bpm [1833b/mi] 73cal 64/99rpm 2) 1mi - 18:05(18:05/mi) 109/125bpm [1971b/mi] 78cal 65/93rpm 3) 0.37mi - 7:00(18:51/mi) 118/130bpm [2224b/mi] 34cal 62/69rpm Add a comment	1mi, 13:43 Run - General 1) 1mi - 13:28(13:28/mi) 130/153bpm [1750b/mi] 82cal 2) 0.02mi - 16(16:24/mi) 149/151bpm [2443b/mi] 2cal Add a comment	1.2mi, 22:05 Walk - General 1) 1mi - 18:13(18:13/mi) 124/145bpm [2259b/mi] 84cal 60/90rpm 2) 0.22mi - 3:52(17:49/mi) 115/123bpm [2050b/mi] 17cal 60/67rpm Add a comment 2mi, 26:02 Run - General 1) 1mi - 12:51(12:51/mi) 134/159bpm [1723b/mi] 85cal 2) 1mi - 13:05(13:05/mi) 147/168bpm [1923b/mi] 89cal 3) 0.01mi - 5(8:26/mi) 145/146bpm [1224b/mi] 1cal Socks kept creeping down and had to stop several times to fix them! Add a comment	1.5mi, 26:17 Walk - General 1) 1mi - 16:59(16:59/mi) 129/147bpm [2191b/mi] 89cal 64/93rpm 2) 0.53mi - 9:17(17:28/mi) 119/128bpm [2078b/mi] 38cal 58/69rpm Add a comment 2mi, 25:39 Run - General 1) 1mi - 13:00(13:00/mi) 129/154bpm [1676b/mi] 81cal 2) 1mi - 12:28(12:28/mi) 145/161bpm [1807b/mi] 87cal 3) 0.02mi - 11(9:38/mi) 153/156bpm [1473b/mi] 1cal Music choice meant I was running hard at times...good cadence for the most part, but mostly a tempo run on the running sections! A friend of mine played in the band I was listening/running to. Add a comment	1mi, 14:03 Run - General 1) 1mi - 13:59(13:59/mi) 129/152bpm [1804b/mi] 82cal 2) 0.01mi - 4(10:08/mi) 135/135bpm [1368b/mi] 1cal Tired legs today...had to make sure I didn't trip over my feet! Add a comment 2.4mi, 52:31 Walk - General 1) 1mi - 22:04(22:04/mi) 113/131bpm [2493b/mi] 89cal 49/68rpm 2) 1mi - 21:48(21:48/mi) 117/131bpm [2550b/mi] 84cal 55/66rpm 3) 0.44mi - 8:40(19:46/mi) 121/138bpm [2392b/mi] 35cal 57/69rpm Add a comment	0.4mi, 7:37 Walk - General 1) 0.41mi - 7:37(18:43/mi) 113/135bpm [2115b/mi] 35cal 56/93rpm Add a comment 1mi, 13:11 Run - General 1) 1mi - 13:05(13:05/mi) 126/144bpm [1649b/mi] 87cal 2) 0.01mi - 6(10:15/mi) 137/138bpm [1404b/mi] 1cal Add a comment	0mi, 15:00 Cross - Yoga Some sun salutations and other bits. Add a comment 1mi, 13:12 Run - General 1) 1mi - 13:08(13:08/mi) 111/134bpm [1457b/mi] 80cal 2) 0.01mi - 5(10:45/mi) 135/136bpm [1452b/mi] 1cal 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
0mi, 18:09 Cross - Yoga Add a comment 1.8mi, 30:34 Walk - General 1) 1mi - 16:59(16:59/mi) 112/135bpm [1902b/mi] 80cal 65/98rpm 2) 0.75mi - 13:35(18:13/mi) 122/140bpm [2221b/mi] 64cal 60/88rpm Add a comment 2mi, 25:21 Run - General 1) 1mi - 12:47(12:47/mi) 129/151bpm [1650b/mi] 80cal 2) 1mi - 12:30(12:30/mi) 134/149bpm [1674b/mi] 81cal 3) 0.01mi - 4(9:43/mi) 126/126bpm [1224b/mi] Add a comment 0mi, 15:01 Cross - Yoga Add a comment	0mi, 15:00 Cross - Yoga Add a comment 0.8mi, 13:38 Walk - General 1) 0.75mi - 13:38(18:04/mi) 144/155bpm [2602b/mi] 74cal 64/71rpm Add a comment 2mi, 26:04 Run - General 1) 1mi - 13:21(13:21/mi) 136/156bpm [1815b/mi] 91cal 2) 1mi - 12:38(12:38/mi) 142/154bpm [1795b/mi] 80cal 3) 0.01mi - 5(9:08/mi) 138/138bpm [1259b/mi] 1cal Had to watch out for frosty spots and icy bits in a couple of places. 3rd Jan 2025, 3:12pm Ness wrote: Take care x Add a comment	1mi, 13:55 Run - General 1) 1mi - 13:49(13:49/mi) 124/147bpm [1713b/mi] 83cal 2) 0.01mi - 6(10:40/mi) 139/139bpm [1483b/mi] 1cal Careful run, fortunately no ice or slippy bits. Add a comment	1.1mi, 18:53 Walk - General 1) 1mi - 17:52(17:52/mi) 132/154bpm [2359b/mi] 91cal 62/70rpm 2) 0.05mi - 1:01(21:20/mi) 125/130bpm [2666b/mi] 4cal 45/65rpm Add a comment 2mi, 26:10 Run - General 1) 1mi - 13:13(13:13/mi) 129/151bpm [1705b/mi] 80cal 2) 1mi - 12:50(12:50/mi) 147/170bpm [1887b/mi] 90cal 3) 0.01mi - 7(9:57/mi) 153/153bpm [1523b/mi] 1cal Soggy feet and legs, dry everywhere else. No ice this time around, just sogginess! Add a comment	0.9mi, 15:54 Walk - General 1) 0.85mi - 15:54(18:45/mi) 118/142bpm [2213b/mi] 75cal 61/97rpm Add a comment 1mi, 13:59 Run - General 1) 1mi - 13:54(13:54/mi) 120/148bpm [1669b/mi] 78cal 2) 0.01mi - 5(8:20/mi) 144/146bpm [1200b/mi] 1cal Add a comment	1mi, 18:10 Walk - General 1) 1mi - 17:52(17:52/mi) 127/151bpm [2269b/mi] 85cal 61/93rpm 2) 0.02mi - 18(17:34/mi) 121/122bpm [2126b/mi] 1cal 60/65rpm Add a comment 2mi, 26:20 Run - General 1) 1mi - 13:18(13:18/mi) 136/162bpm [1810b/mi] 85cal 2) 1mi - 12:57(12:57/mi) 146/162bpm [1890b/mi] 87cal 3) 0.01mi - 5(12:00/mi) 155/155bpm [1859b/mi] 1cal 7th Jan 2025, 4:31pm Ness wrote: Well done! 👏 Add a comment	0.8mi, 15:02 Walk - General 1) 0.82mi - 15:02(18:16/mi) 108/128bpm [1973b/mi] 66cal 61/70rpm Add a comment 2mi, 26:09 Run - General 1) 1mi - 12:47(12:47/mi) 134/154bpm [1713b/mi] 83cal 2) 1mi - 13:16(13:16/mi) 131/148bpm [1737b/mi] 78cal 3) 0.01mi - 7(9:44/mi) 131/132bpm [1275b/mi] 1cal Too much wood burning stove smoke today... Must run in less inhabited areas to avoid the smoke tomorrow. 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
1mi, 13:42 Run - General 1) 1mi - 13:38(13:38/mi) 126/154bpm [1717b/mi] 78cal 2) 0.01mi - 4(12:49/mi) 151/151bpm [1936b/mi] Add a comment 0mi, 1:00:32 Cross - Yoga Add a comment	0mi, 22:01 Cross - Yoga Add a comment 0.7mi, 12:22 Walk - General 1) 0.68mi - 12:22(18:11/mi) 139/150bpm [2527b/mi] 71cal 58/72rpm Add a comment 2mi, 26:34 Run - General 1) 1mi - 13:19(13:19/mi) 140/162bpm [1864b/mi] 85cal 2) 1mi - 13:09(13:09/mi) 145/161bpm [1907b/mi] 89cal 3) 0.01mi - 6(11:37/mi) 149/150bpm [1731b/mi] Add a comment	1.1mi, 20:17 Walk - General 1) 1mi - 18:32(18:32/mi) 133/165bpm [2466b/mi] 95cal 61/93rpm 2) 0.09mi - 1:45(18:59/mi) 123/129bpm [2334b/mi] 8cal 65/68rpm Add a comment 1mi, 12:59 Run - General 1) 1mi - 12:55(12:55/mi) 123/147bpm [1588b/mi] 79cal 2) 0.01mi - 4(12:46/mi) 138/138bpm [1761b/mi] 1cal Nippy run...canal has frozen over and some bricked sidewalks were rather slick so had to be careful not to fall over. Add a comment	1mi, 18:20 Walk - General 1) 1mi - 17:48(17:48/mi) 139/156bpm [2475b/mi] 91cal 65/92rpm 2) 0.03mi - 32(21:01/mi) 140/142bpm [2943b/mi] 3cal 44/68rpm Add a comment 2mi, 26:47 Run - General 1) 1mi - 13:14(13:14/mi) 131/157bpm [1734b/mi] 82cal 2) 1mi - 13:22(13:22/mi) 149/171bpm [1993b/mi] 94cal 3) 0.01mi - 10(13:08/mi) 160/163bpm [2102b/mi] 1cal Add a comment	3.8mi, 51:24 Run - Long Run 1) 1mi - 13:05(13:05/mi) 123/145bpm [1609b/mi] 73cal 2) 1mi - 13:00(13:00/mi) 133/152bpm [1730b/mi] 86cal 3) 1mi - 13:15(13:15/mi) 135/149bpm [1788b/mi] 85cal 4) 0.83mi - 12:04(14:34/mi) 149/174bpm [2171b/mi] 77cal First 'long' run in ages. Missed one of my points on the orienteering chart! Add a comment	0.3mi, 19:01 Cross - Meditation Meditation...Gauranga breathing to start with. Add a comment 1mi, 13:25 Run - General 1) 1mi - 13:20(13:20/mi) 132/151bpm [1761b/mi] 83cal 2) 0.01mi - 5(12:05/mi) 142/142bpm [1716b/mi] 1cal Mild today...no worries for the lungs today. Long may that continue. Add a comment	1.1mi, 18:31 Walk - General 1) 1mi - 17:33(17:33/mi) 140/151bpm [2458b/mi] 93cal 65/74rpm 2) 0.05mi - 58(18:32/mi) 136/138bpm [2521b/mi] 4cal 57/68rpm Add a comment 3.3mi, 42:01 Run - General 1) 0.1mi - 2:00(20:08/mi) 90/102bpm [1812b/mi] 8cal 2) 0.4mi - 5:00(12:39/mi) 130/139bpm [1644b/mi] 35cal 3) 0.14mi - 2:00(14:15/mi) 135/140bpm [1923b/mi] 12cal 4) 1mi - 12:37(12:37/mi) 136/156bpm [1716b/mi] 83cal 5) 1mi - 12:41(12:41/mi) 146/158bpm [1852b/mi] 81cal 6) 0.62mi - 7:43(12:28/mi) 150/165bpm [1869b/mi] 51cal Included a Garmin workout...Jeff Benchmark run, then the rest of my run to get to 3.25 miles. 15th Jan 2025, 11:03am Ness wrote: Well done 👏 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
0.7mi, 13:44 Walk - General 1) 0.68mi - 13:44(20:12/mi) 130/147bpm [2625b/mi] 67cal 55/122rpm Add a comment 1mi, 13:15 Run - General 1) 1mi - 13:09(13:09/mi) 130/152bpm [1710b/mi] 79cal 2) 0.01mi - 6(12:50/mi) 147/149bpm [1887b/mi] 1cal Add a comment 2.4mi, 53:55 Walk - General 1) 1mi - 23:49(23:49/mi) 107/131bpm [2549b/mi] 89cal 51/69rpm 2) 1mi - 22:01(22:01/mi) 111/129bpm [2444b/mi] 83cal 54/70rpm 3) 0.39mi - 8:04(20:41/mi) 117/131bpm [2420b/mi] 31cal 55/67rpm Add a comment 0mi, 1:00:40 Cross - Yoga Add a comment	0mi, 1:00:00 Cross - Meditation Add a comment 1.1mi, 19:37 Walk - General 1) 1mi - 18:10(18:10/mi) 125/148bpm [2270b/mi] 85cal 63/71rpm 2) 0.07mi - 1:28(19:39/mi) 123/127bpm [2416b/mi] 7cal 52/66rpm Add a comment 2.2mi, 27:26 Run - General 1) 0.73mi - 10:00(13:43/mi) 131/151bpm [1796b/mi] 67cal 2) 0.86mi - 10:26(12:07/mi) 141/164bpm [1709b/mi] 69cal 3) 0.05mi - 30(10:50/mi) 135/139bpm [1463b/mi] 4cal 4) 0.04mi - 30(14:11/mi) 138/144bpm [1958b/mi] 3cal 5) 0.06mi - 30(8:56/mi) 149/155bpm [1332b/mi] 4cal 6) 0.03mi - 30(14:38/mi) 152/160bpm [2223b/mi] 3cal 7) 0.43mi - 5:01(11:36/mi) 147/160bpm [1706b/mi] 37cal Jeff workout, managed to do too much running after the warmup before going into the first cadence interval. Add a comment	0mi, 20:57 Cross - Meditation Meditation! Gauranga breathing to start off with, then mantra meditation. Add a comment 1mi, 13:17 Run - General 1) 1mi - 13:13(13:13/mi) 132/164bpm [1744b/mi] 83cal 2) 0.01mi - 4(10:15/mi) 155/155bpm [1589b/mi] 1cal Add a comment	0.8mi, 12:21 Walk - General 1) 0.76mi - 12:21(16:08/mi) 120/133bpm [1937b/mi] 62cal 64/95rpm Add a comment 2mi, 26:05 Run - General 1) 1mi - 13:40(13:40/mi) 126/147bpm [1721b/mi] 89cal 2) 1mi - 12:20(12:20/mi) 134/151bpm [1653b/mi] 78cal 3) 0.01mi - 5(13:19/mi) 143/144bpm [1903b/mi] 1cal Coldish air on lungs helped by breathing through nose, not mouth. Cadence intervals from Friday made feet seem lighter today. Add a comment	0.6mi, 10:38 Walk - General 1) 0.55mi - 10:38(19:16/mi) 123/147bpm [2369b/mi] 47cal 60/67rpm Add a comment 1mi, 13:36 Run - General 1) 1mi - 13:30(13:30/mi) 135/158bpm [1824b/mi] 86cal 2) 0.01mi - 5(11:30/mi) 150/151bpm [1724b/mi] 1cal Add a comment 0mi, 1:00:05 Cross - Yoga Add a comment	1.6mi, 29:43 Walk - General 1) 1mi - 17:52(17:52/mi) 137/149bpm [2448b/mi] 91cal 63/69rpm 2) 0.62mi - 11:51(19:03/mi) 138/157bpm [2629b/mi] 58cal 59/75rpm Add a comment 2mi, 26:56 Run - General 1) 0.68mi - 10:00(14:36/mi) 103/144bpm [1504b/mi] 52cal 2) 0.28mi - 3:59(14:07/mi) 130/150bpm [1835b/mi] 24cal 3) 0.06mi - 30(8:27/mi) 110/121bpm [930b/mi] 4cal 4) 0.03mi - 30(15:01/mi) 128/132bpm [1923b/mi] 3cal 5) 0.06mi - 30(8:40/mi) 127/133bpm [1100b/mi] 4cal 6) 0.03mi - 30(15:25/mi) 136/139bpm [2096b/mi] 3cal 7) 0.79mi - 10:00(12:35/mi) 134/152bpm [1686b/mi] 65cal 8) 0.07mi - 57(13:38/mi) 137/148bpm [1869b/mi] 7cal 5 minute walk warmup before I jog/walked, then jogged, then into the cadence drills. Add a comment	0mi, 15:00 Cross - Yoga Add a comment 0.3mi, 7:07 Walk - General 1) 0.28mi - 7:07(25:46/mi) 114/129bpm [2937b/mi] 32cal 43/68rpm Add a comment 1mi, 13:56 Run - General 1) 1mi - 13:51(13:51/mi) 116/144bpm [1607b/mi] 83cal 2) 0.01mi - 4(10:11/mi) 127/128bpm [1293b/mi] 1cal Add a comment

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