Ebb

Last on at 9pm, 20th Nov 2024

F45 South Yorkshire

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About Me
I've been a bit of a 'Hit and Miss Runner' but I joined a running club in May 2011 and since then (bar the odd occasional injury break) I've been back running properly and aim for 1,000 miles a year. Usually in the last 20% of the race field, but faster than I used to be! Show More...

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Recent Blogs
Canalathon 50k Race Ramble	Mar 2017
Plans	Dec 2016
The Bluffers Guide to Running	Dec 2016
Nothing to Sprout about	Dec 2016
Week 2 marathon training and a half marathon PB	Jan 2016

My parkrun
No parkrun selected

Recent Training
18th Nov	General	3.1mi	33:51
17th Nov	General	7mi	1:27:58
14th Nov	General	4.2mi	51:41
13th Nov	General	6.1mi	1:03:52
12th Nov	Fartleks	1.7mi	29:02

Planned Races
Doncaster 10k	24th Nov

12 Month Benchmarks	Run
Mile	8:44
5k	28:27
5mi	46:32
10k	57:52
10mi	1:40:53
Half	2:15:12
20mi	3:58:29
Mara	5:53:50

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2024 Targets	Set your targets
Run 1000

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Best Times
Best WAVA

Dist	Races	2007	2008	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	4										8:20 52.62		7:59 55.74	7:43 58.14	8:07 55.78			7:43 7:43/mi	58.14
5km	16	39:41 37.16							30:57 48.90	29:54 50.91	29:51 51.69		27:47 56.43	26:45 58.61		28:04 57.49	28:37 56.99	26:45 8:37/mi	58.61
5mi	3			57:37 41.85					48:46 50.91		49:27 50.91							48:46 9:45/mi	50.91
10km	18			1:08:30 44.01	58:38 51.84	57:59 52.42	59:28 51.36	1:02:43 49.24	1:02:28 49.75	58:49 53.19		58:57 53.88	56:38 56.56	56:14 57.47	56:05 58.17		58:10 56.66	56:05 9:02/mi	58.17
10mi	5									1:38:07 52.39		1:35:36 54.61	1:42:57 50.71		1:32:15 57.62		1:51:57 48.46	1:32:15 9:14/mi	57.62
20km	4						2:38:43 39.62	2:30:11 42.08							2:24:04 46.25			2:24:04 11:36/mi	46.25
13.1mi	22				2:20:26 46.71	2:31:53 43.18	2:18:38 47.53	2:16:13 48.90	2:14:21 49.58	2:12:57 50.42		2:18:51 49.38	2:10:43 52.92	2:20:34 49.68	2:07:38 54.71	2:11:46 53.54	2:15:57 52.45	2:07:38 9:45/mi	54.71
26.2mi	4		5:48:57 38.40		5:18:53 42.29					5:47:56 39.96	6:22:30 36.35							5:18:53 12:10/mi	42.29
50km	1									7:50:45 35.69								7:50:45 15:09/mi	35.69

Date	Planned Races			Distance
24 Nov	Doncaster 10k Confirmed			10km
2024		Result	WAVA	Distance
5 Oct	No Walk In The Park 5K SB	28:37	56.99	5km
10 Aug	Marathon Pour Tous			26.2mi
18 Feb	Naseby 1645			16.45mi
28 Jan	Ferriby 10 SB	1:51:57	48.46	10mi
21 Jan	Brass Monkey Half Marathon SB	2:15:57	52.45	13.1mi
1 Jan	Cleethorpes AC NYD 10K SB	58:10	56.66	10km
2023		Result	WAVA	Distance
1 Nov	Chase The Moon Queen Elizabeth Olympic Park 5K & 10K SB	28:04	57.49	5km
9 Jun	Sledmere Sunset Trail 10k			10km
15 Jan	Brass Monkey Half Marathon SB	2:11:46	53.54	13.1mi
2022		Result	WAVA	Distance
4 Dec	Percy Pud 10K PB	56:05	58.17	10km
26 Jun	Round Sheffield Run PB	2:24:04	46.25	20km
7 Jun	Team Manvers 1 mile time trial SB	8:07	55.78	1mi
27 Feb	Snake Lane 10 PB	1:32:15	57.62	10mi
16 Jan	Brass Monkey Half Marathon PB	2:07:38	54.71	13.1mi
9 Jan	Round Sheffield Run	2:27:43	45.11	20km
2021		Result	WAVA	Distance
12 Dec	Bolsover 10KM	58:20	55.40	10km
5 Dec	Percy Pud 10K SB	56:14	57.47	10km
28 Nov	Clowne Half Marathon SB	2:20:34	49.68	13.1mi
20 Nov	Cusworth Hall parkrun	29:17	54.02	5km
31 Oct	Worksop Half Marathon	2:24:06	48.46	13.1mi
17 Oct	Yorkshire Coast 10K	58:31	55.23	10km
2 Oct	The Doctor K Cup	34:03	46.46	5km
26 Sep	Run for All Sheffield Half Marathon	2:26:04	47.81	13.1mi
11 Sep	Portrush parkrun	30:15	52.29	5km
30 Aug	Dronfield Town FC 10k	1:03:21	51.02	10km
21 Aug	Cusworth Hall parkrun	30:18	52.21	5km
11 Jun	Virtual March mile PB	7:43	58.14	1mi
13 Mar	Fake parkrun PB	26:45	58.61	5km
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup SB	27:47	56.43	5km
22 Aug	Fetch Virtual Weekend 10k SB	56:38	56.56	10km
15 Aug	Fetch Virtual Weekend Half Marathon SB	2:10:43	52.92	13.1mi
6 Jun	Fetch Virtual Weekend 10 Mile SB	1:42:57	50.71	10mi
5 May	Sir Roger Bannister 4 minute mile Anniversary - 1 mile Virtual time trial. SB	7:59	55.74	1mi
22 Feb	Cusworth Hall parkrun	28:10	55.20	5km
8 Feb	Cusworth Hall parkrun	28:34	54.43	5km
12 Jan	Brass Monkey Half Marathon	2:16:38	50.18	13.1mi
2019		Result	WAVA	Distance
17 Nov	Tadcaster 10 - The Tad 10 SB	1:35:36	54.61	10mi
27 Oct	Worksop Half Marathon SB	2:18:51	49.38	13.1mi
29 Sep	Yorkshire Coast 10K SB	58:57	53.88	10km
2018		Result	WAVA	Distance
29 Nov	Manvers 5 mile club time trial SB	49:27	50.91	5mi
3 Nov	Doncaster parkrun SB	29:51	51.69	5km
22 Apr	London Marathon SB	6:22:30	36.35	26.2mi
6 Feb	Team Manvers 1 mile time trial SB	8:20	52.62	1mi
2017		Result	WAVA	Distance
22 Oct	Yorkshire Coast 10K SB	58:49	53.19	10km
8 Oct	Yorkshire Marathon SB	5:47:56	39.96	26.2mi
17 Sep	Tadcaster 10 - The Tad 10 SB	1:38:07	52.39	10mi
3 Sep	ABP Humber Coastal half marathon	2:24:50	46.60	13.1mi
29 Jul	Manvers Dusk Till Dawn			3.21mi
1 Jun	Manvers 5k Club Handicap - Race 3	32:46	46.46	5km
4 May	Manvers 5k Club Handicap - Race 2 SB	29:54	50.91	5km
6 Apr	Manvers 5k Club Handicap	30:00	50.75	5km
26 Mar	Canalathon 50km PB	7:50:45	35.69	50km
15 Jan	Brass Monkey Half Marathon SB	2:12:57	50.42	13.1mi
2016		Result	WAVA	Distance
18 Dec	Elsecar 5 Mile Trail Santa Dash PB	48:46	50.91	5mi
4 Sep	Sherwood Pines 10k SB	1:02:28	49.75	10km
30 Jul	Manvers Dusk Till Dawn (12 hour race, 5k course)			5km
17 Jan	Brass Monkey Half Marathon SB	2:14:21	49.58	13.1mi
1 Jan	Clumber Park Parkrun SB	30:57	48.90	5km
2015		Result	WAVA	Distance
6 Dec	Edwinstowe 10k SB	1:02:43	49.24	10km
25 Oct	Worksop Half Marathon SB	2:16:13	48.90	13.1mi
28 Jun	Round Sheffield Run SB	2:30:11	42.08	20km
18 Jan	Brass Monkey Half Marathon	2:21:42	46.74	13.1mi
2014		Result	WAVA	Distance
14 Dec	Great Yorkshire Pie-athlon			6km
27 Jul	Sheffield Trail Rush			15mi
2 Jul	Roche Abbey Dash			4.5mi
29 Jun	Round Sheffield Run SB	2:38:43	39.62	20km
25 May	Liverpool Rock N Roll Half Marathon	2:36:14	42.18	13.1mi
19 Jan	Brass Monkey Half Marathon SB	2:18:38	47.53	13.1mi
1 Jan	Cleethorpes New Year's Day 10k SB	59:28	51.36	10km
2013		Result	WAVA	Distance
12 May	Sheffield Half Marathon SB	2:31:53	43.18	13.1mi
1 Jan	Cleethorpes New Year's Day 10k SB	57:59	52.42	10km
2012		Result	WAVA	Distance
2 Dec	Percy Pud 10k SB	58:38	51.84	10km
18 Nov	Barnsley 10k	1:02:31	48.62	10km
28 Oct	Worksop Half Marathon SB	2:20:26	46.71	13.1mi
7 Oct	Cusworth 10k	1:01:30	49.42	10km
30 Sep	Robin Hood Half Marathon	2:20:33	46.67	13.1mi
24 Jun	Humber Bridge Half Marathon	2:23:32	45.51	13.1mi
19 May	White Peak Half Marathon	2:23:15	45.60	13.1mi
22 Apr	London Marathon PB	5:18:53	42.29	26.2mi
11 Mar	Silverstone Half Marathon	2:25:46	44.81	13.1mi
1 Jan	Cleethorpes New Year's Day 10K	1:06:33	45.48	10km
2011		Result	WAVA	Distance
3 Jul	Brinsworth 10k SB	1:08:30	44.01	10km
4 Jun	Thurnscoe Dash SB	57:37	41.85	5mi
2008		Result	WAVA	Distance
13 Apr	London Marathon SB	5:48:57	38.40	26.2mi
2007		Result	WAVA	Distance
2 Dec	Liverpool Santa Dash SB	39:41	37.16	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	11	0	0	4	28	17	10	1	1	5	0	0	77
2024	91	93	87	80	121	120	84	70	82	96	58	0	982
2023	0	0	4	0	0	0	0	0	0	0	0	0	4
2023	74	5	19	50	70	72	47	85	77	94	92	74	759
2022	0	0	0	8	3	0	4	0	0	0	0	0	15
2022	0	0	0	0	0.7	0.7	0	0	0	0	0	0	1.3
2022	101	89	68	85	101	97	106	142	102	61	78	55	1085
2021	2	0	0	0	0	6	31	0	1	0	0	0	41
2021	0	0	0	0	0	0	0	1.1	0	0	0	0	1.1
2021	96	90	96	95	77	48	34	90	88	92	94	116	1015
2020	0	0	2	6	3	2	0	2	0	1	2	0	18
2020	0	0	0	0	0	2	6.8	6.3	2	0	0	0	17.1
2020	64	76	76	74	77	66	100	85	81	53	75	77	904
2020	0	0	0	0	15	0	0	0	0	0	0	0	15
2019	7	72	134	143	90	78	59	73	61	88	59	48	911
2018	105	104	137	82	81	45	88	70	51	81	74	91	1009
2017	116	103	112	77	79	74	107	108	116	95	86	78	1152
2016	109	74	92	31	58	80	72	69	66	138	119	96	1005
2015	109	83	101	67	67	92	73	80	83	126	54	80	1015
2015	0	0	0	47	31	22	7	19	0	0	0	0	127
2014	0	0	0	0	0.2	1	0	0	0	0	0	0	1.2
2014	99	77	66	80	54	62	73	54	43	74	66	66	813
2013	0	0	0	0	0	0	0	0	6	2	0	0	8
2013	2.8	0.9	0	0	0.9	3.6	2	2.8	0	0	0	0	12.9
2013	97	117	124	149	113	58	61	94	84	83	65	66	1113
2012	0	0	0	0	0	0	0	0	0	0	0	3	3
2011	0	0	0	0	0	6	3	0	0	0	0	0	9
2011	0	0	0	10	47	48	14	0	0	0	0	0	119
2009	14	6	19	2	0	0	0	0	0	0	0	0	42
2008	2.4	1.7	1.6	0	0	0	0	0	0	0	0	0	5.7
2008	49	92	119	53	3	3	0	0	0	0	11	15	343
2008	6	0	0	0	0	0	0	0	0	0	0	0	6
2007	0	0	0	0	0	0	1	0	0	0	0	0	1
2007	0	0	0	0	0	0	0	0.8	0	0	0	0.4	1.2
2007	0	0	0	0	0	0	31	53	44	35	21	52	236
2007	0	0	0	0	0	0	0	0	0	0	0	4	4

Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31
-	-	1mi, 21:34 Walk - General 1) 1mi - 21:30(21:30/mi) 78/105bpm [1677b/mi] 92cal 40/71rpm 2) 0.04mi - 4(1:48/mi) 103/103bpm [186b/mi] Add a comment 8.2mi, 1:34:41 Run - General 1) 1mi - 12:21(12:21/mi) 142/157bpm [1753b/mi] 101cal 2) 1mi - 12:22(12:22/mi) 142/154bpm [1755b/mi] 109cal 3) 1mi - 11:14(11:14/mi) 153/160bpm [1719b/mi] 104cal 4) 1mi - 11:34(11:34/mi) 149/162bpm [1723b/mi] 99cal 5) 1mi - 13:54(13:54/mi) 142/168bpm [1974b/mi] 104cal 6) 1mi - 11:05(11:05/mi) 159/165bpm [1763b/mi] 104cal 7) 1mi - 10:27(10:27/mi) 155/163bpm [1619b/mi] 94cal 8) 1mi - 10:14(10:14/mi) 162/169bpm [1658b/mi] 100cal 9) 0.17mi - 1:32(8:49/mi) 164/166bpm [1445b/mi] 15cal Add a comment 0.2mi, 2:15 Run - General 1) 0.19mi - 2:15(11:48/mi) 120/136bpm [1417b/mi] 17cal Add a comment	-	2.4mi, 27:07 Run - General 1) 1mi - 10:28(10:28/mi) 140/165bpm [1465b/mi] 94cal 2) 1mi - 11:43(11:43/mi) 140/166bpm [1641b/mi] 94cal 3) 0.37mi - 4:56(13:29/mi) 139/160bpm [1874b/mi] 36cal Add a comment 0.5mi, 5:01 Run - General 1) 0.45mi - 5:01(11:03/mi) 138/147bpm [1525b/mi] 44cal Add a comment 0.8mi, 15:25 Run - General 1) 0.79mi - 15:25(19:31/mi) 119/144bpm [2322b/mi] 98cal Add a comment 0.7mi, 8:06 Run - General 1) 0.72mi - 8:06(11:11/mi) 132/146bpm [1477b/mi] 71cal Add a comment	6.1mi, 1:06:56 Run - Intervals 1) 1mi - 9:08(9:08/mi) 146/169bpm [1332b/mi] 91cal 2) 1mi - 9:12(9:12/mi) 167/170bpm [1537b/mi] 96cal 3) 0.03mi - 3:00(1:37:19/mi) 134/166bpm [13041b/mi] 17cal 4) 1mi - 9:09(9:09/mi) 163/173bpm [1491b/mi] 93cal 5) 1mi - 9:14(9:14/mi) 169/173bpm [1562b/mi] 97cal 6) 0.02mi - 3:00(2:08:53/mi) 139/170bpm [17915b/mi] 16cal 7) 1mi - 9:09(9:09/mi) 167/180bpm [1527b/mi] 91cal 8) 0.02mi - 3:00(2:59:33/mi) 142/169bpm [25496b/mi] 17cal 9) 1mi - 9:04(9:04/mi) 173/183bpm [1568b/mi] 93cal 10) 0.02mi - 3:00(2:32:18/mi) 142/178bpm [21627b/mi] 15cal 11) 0mi - 1(0/mi) 119/119bpm [INFb/mi] Add a comment	3.1mi, 39:30 Run - General 1) 1mi - 12:37(12:37/mi) 115/131bpm [1451b/mi] 98cal 2) 1mi - 13:27(13:27/mi) 132/149bpm [1776b/mi] 107cal 3) 1mi - 12:01(12:01/mi) 138/152bpm [1659b/mi] 100cal 4) 0.12mi - 1:24(12:00/mi) 148/150bpm [1777b/mi] 13cal Add a comment
Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7
-	9.7mi, 2:02:15 Run - General 1) 1mi - 11:40(11:40/mi) 129/139bpm [1505b/mi] 96cal 2) 1mi - 11:59(11:59/mi) 137/152bpm [1641b/mi] 95cal 3) 1mi - 11:04(11:04/mi) 150/155bpm [1660b/mi] 101cal 4) 1mi - 13:41(13:41/mi) 143/156bpm [1958b/mi] 108cal 5) 1mi - 14:40(14:40/mi) 149/170bpm [2185b/mi] 119cal 6) 1mi - 10:59(10:59/mi) 149/157bpm [1635b/mi] 98cal 7) 1mi - 12:49(12:49/mi) 149/170bpm [1910b/mi] 102cal 8) 1mi - 13:27(13:27/mi) 145/159bpm [1951b/mi] 101cal 9) 1mi - 12:15(12:15/mi) 153/163bpm [1874b/mi] 106cal 10) 0.7mi - 9:42(13:48/mi) 157/168bpm [2166b/mi] 81cal Add a comment	-	-	-	5mi, 47:41 Run - Intervals 1) 0.12mi - 1:04(8:34/mi) 113/133bpm [968b/mi] 7cal 2) 0.12mi - 1:20(10:41/mi) 138/144bpm [1474b/mi] 12cal 3) 0.12mi - 1:01(8:09/mi) 140/145bpm [1141b/mi] 11cal 4) 0.12mi - 1:23(11:08/mi) 151/162bpm [1682b/mi] 13cal 5) 0.12mi - 1:03(8:24/mi) 164/166bpm [1377b/mi] 11cal 6) 0.12mi - 1:23(11:06/mi) 160/167bpm [1775b/mi] 13cal 7) 0.12mi - 1:00(8:04/mi) 155/161bpm [1251b/mi] 11cal 8) 0.12mi - 1:22(11:02/mi) 159/162bpm [1754b/mi] 13cal 9) 0.12mi - 1:01(8:11/mi) 164/169bpm [1343b/mi] 11cal 10) 0.12mi - 1:21(10:55/mi) 166/170bpm [1813b/mi] 12cal 11) 0.12mi - 1:00(8:03/mi) 168/173bpm [1352b/mi] 11cal 12) 0.12mi - 1:23(11:06/mi) 168/173bpm [1865b/mi] 14cal 13) 0.12mi - 1:01(8:11/mi) 167/171bpm [1365b/mi] 11cal 14) 0.12mi - 1:22(10:57/mi) 165/172bpm [1806b/mi] 13cal 15) 0.12mi - 59(7:55/mi) 166/177bpm [1313b/mi] 10cal 16) 0.12mi - 1:22(10:58/mi) 167/174bpm [1832b/mi] 14cal 17) 0.12mi - 1:01(8:11/mi) 167/174bpm [1367b/mi] 10cal 18) 0.12mi - 1:24(11:14/mi) 168/173bpm [1886b/mi] 14cal 19) 0.12mi - 1:01(8:08/mi) 169/175bpm [1376b/mi] 11cal 20) 0.12mi - 1:25(11:25/mi) 168/175bpm [1919b/mi] 14cal 21) 0.12mi - 1:01(8:09/mi) 169/174bpm [1378b/mi] 11cal 22) 0.12mi - 1:21(10:48/mi) 169/173bpm [1826b/mi] 14cal 23) 0.12mi - 1:00(8:03/mi) 169/173bpm [1361b/mi] 11cal 24) 0.12mi - 1:20(10:48/mi) 172/177bpm [1856b/mi] 14cal 25) 0.12mi - 1:01(8:09/mi) 168/171bpm [1370b/mi] 11cal 26) 0.12mi - 1:23(11:09/mi) 169/173bpm [1886b/mi] 14cal 27) 0.12mi - 1:00(8:03/mi) 167/170bpm [1344b/mi] 11cal 28) 0.12mi - 1:23(11:07/mi) 166/172bpm [1845b/mi] 13cal 29) 0.12mi - 1:02(8:17/mi) 168/174bpm [1391b/mi] 11cal 30) 0.12mi - 1:21(10:56/mi) 168/175bpm [1836b/mi] 14cal 31) 0.12mi - 1:00(8:06/mi) 171/177bpm [1386b/mi] 11cal 32) 0.12mi - 1:22(10:58/mi) 172/178bpm [1888b/mi] 13cal 33) 0.12mi - 1:04(8:32/mi) 171/173bpm [1460b/mi] 11cal 34) 0.12mi - 1:24(11:14/mi) 168/173bpm [1886b/mi] 14cal 35) 0.12mi - 1:01(8:09/mi) 170/176bpm [1384b/mi] 11cal 36) 0.12mi - 1:20(10:47/mi) 173/178bpm [1865b/mi] 13cal 37) 0.12mi - 1:01(8:11/mi) 171/177bpm [1398b/mi] 11cal 38) 0.12mi - 1:18(10:31/mi) 173/179bpm [1820b/mi] 14cal 39) 0.12mi - 1:01(8:08/mi) 172/175bpm [1399b/mi] 11cal 40) 0.12mi - 1:18(10:27/mi) 171/174bpm [1786b/mi] 12cal 41) 0.01mi - 5(10:07/mi) 170/170bpm [1719b/mi] 1cal 11th Nov 2024, 11:09pm Evangel wrote: Well done on your intervals, Ebb. 12th Nov 2024, 11:04pm Ebb wrote: Thank you. I have a 10k race a week on Sunday and I'm hoping the extra speed work I've been doing will get me under an hour. 13th Nov 2024, 12:28am Evangel wrote: That should sharpen up your pace, unless you overtire yourself with the speedwork. Add a comment 0.8mi, 9:49 Run - General 1) 0.78mi - 9:49(12:33/mi) 115/133bpm [1443b/mi] 76cal Add a comment	4.1mi, 52:24 Run - General 1) 1mi - 13:08(13:08/mi) 127/149bpm [1667b/mi] 106cal 2) 1mi - 12:32(12:32/mi) 140/154bpm [1755b/mi] 101cal 3) 1mi - 14:07(14:07/mi) 141/156bpm [1990b/mi] 107cal 4) 1mi - 11:38(11:38/mi) 147/153bpm [1709b/mi] 102cal 5) 0.07mi - 59(13:38/mi) 139/145bpm [1896b/mi] 8cal Add a comment
Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
-	11mi, 2:19:13 Run - General 1) 1mi - 12:34(12:34/mi) 128/149bpm [1609b/mi] 95cal 2) 1mi - 11:44(11:44/mi) 142/151bpm [1665b/mi] 98cal 3) 1mi - 12:06(12:06/mi) 148/156bpm [1791b/mi] 104cal 4) 1mi - 14:33(14:33/mi) 153/172bpm [2225b/mi] 124cal 5) 1mi - 14:48(14:48/mi) 150/167bpm [2221b/mi] 120cal 6) 1mi - 11:29(11:29/mi) 148/158bpm [1700b/mi] 90cal 7) 1mi - 11:07(11:07/mi) 151/160bpm [1680b/mi] 91cal 8) 1mi - 12:41(12:41/mi) 149/168bpm [1890b/mi] 98cal 9) 1mi - 12:03(12:03/mi) 158/169bpm [1905b/mi] 100cal 10) 1mi - 12:56(12:56/mi) 151/168bpm [1953b/mi] 96cal 11) 1mi - 13:00(13:00/mi) 153/165bpm [1990b/mi] 105cal 12) 0.02mi - 11(10:33/mi) 157/159bpm [1656b/mi] 1cal Add a comment	-	3.1mi, 36:15 Run - General 1) 1mi - 11:41(11:41/mi) 134/147bpm [1566b/mi] 98cal 2) 1mi - 11:17(11:17/mi) 144/155bpm [1626b/mi] 100cal 3) 1mi - 11:33(11:33/mi) 143/154bpm [1652b/mi] 98cal 4) 0.14mi - 1:43(12:18/mi) 138/139bpm [1697b/mi] 14cal 11th Nov 2024, 10:55pm Evangel wrote: That's good steady running, Ebb 12th Nov 2024, 11:03pm Ebb wrote: Thank you. My steady Monday recovery run. Add a comment	1.7mi, 29:02 Run - Fartleks 1) 1mi - 14:24(14:24/mi) 134/161bpm [1929b/mi] 108cal 2) 0.74mi - 14:38(19:48/mi) 114/150bpm [2257b/mi] 69cal Add a comment 0.3mi, 3:18 Run - General 1) 0.29mi - 3:18(11:22/mi) 128/143bpm [1454b/mi] 29cal Add a comment 0.7mi, 11:54 Run - General 1) 0.74mi - 11:54(16:06/mi) 125/153bpm [2012b/mi] 81cal Add a comment 0.7mi, 8:39 Run - General 1) 0.73mi - 8:39(11:50/mi) 120/140bpm [1420b/mi] 74cal Add a comment	6.1mi, 1:03:52 Run - General 1) 1mi - 9:07(9:07/mi) 155/166bpm [1414b/mi] 91cal 2) 1mi - 9:13(9:13/mi) 164/168bpm [1511b/mi] 95cal 3) 0.03mi - 3:00(1:52:15/mi) 128/166bpm [14368b/mi] 15cal 4) 1mi - 9:04(9:04/mi) 159/173bpm [1442b/mi] 90cal 5) 1mi - 9:08(9:08/mi) 167/176bpm [1526b/mi] 96cal 6) 0.03mi - 3:00(1:46:55/mi) 133/172bpm [14219b/mi] 13cal 7) 1mi - 9:05(9:05/mi) 159/170bpm [1443b/mi] 93cal 8) 1mi - 9:09(9:09/mi) 166/172bpm [1519b/mi] 95cal 9) 0.03mi - 3:00(1:40:11/mi) 135/171bpm [13525b/mi] 12cal 10) 0mi - 6(0/mi) 116/116bpm [INFb/mi] Add a comment	4.2mi, 51:41 Run - General 1) 1mi - 11:33(11:33/mi) 129/145bpm [1490b/mi] 98cal 2) 1mi - 12:14(12:14/mi) 138/148bpm [1689b/mi] 102cal 3) 1mi - 12:55(12:55/mi) 132/151bpm [1706b/mi] 101cal 4) 1mi - 12:23(12:23/mi) 131/144bpm [1621b/mi] 95cal 5) 0.22mi - 2:36(11:54/mi) 134/138bpm [1594b/mi] 22cal Add a comment
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
-	-	7mi, 1:27:58 Run - General 1) 1mi - 12:16(12:16/mi) 117/133bpm [1436b/mi] 95cal 2) 1mi - 13:04(13:04/mi) 126/141bpm [1647b/mi] 95cal 3) 1mi - 11:54(11:54/mi) 140/148bpm [1666b/mi] 99cal 4) 1mi - 14:41(14:41/mi) 133/156bpm [1953b/mi] 105cal 5) 1mi - 12:15(12:15/mi) 138/154bpm [1692b/mi] 96cal 6) 1mi - 12:44(12:44/mi) 140/153bpm [1782b/mi] 100cal 7) 1mi - 10:52(10:52/mi) 152/160bpm [1651b/mi] 99cal 8) 0.02mi - 11(12:07/mi) 150/151bpm [1819b/mi] 2cal Add a comment	3.1mi, 33:51 Run - General 1) 1mi - 11:01(11:01/mi) 127/146bpm [1399b/mi] 99cal 2) 1mi - 11:02(11:02/mi) 153/166bpm [1687b/mi] 101cal 3) 1mi - 10:36(10:36/mi) 153/159bpm [1621b/mi] 99cal 4) 0.11mi - 1:13(10:39/mi) 158/159bpm [1682b/mi] 12cal Add a comment	-	-	-

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