Alun
Last on at 12pm, 17th Nov 2024
M55 Kent
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Races
393 -
Miles
19676 -
Miles
1 -
Miles
901 -
Miles
125 -
WAVA
88.05% -
800m
2:34 -
1500m
4:53 -
Mile
5:13 -
3000m
10:14 -
5k
18:05 -
5000m
18:00 -
5M
29:59 -
10000m
36:50 -
10k
37:04 -
10M
1:02:45 -
Half
1:21:12 -
20M
2:20:45 -
Mara
2:59:28
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My parkrun |
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Recent Training | |||
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17th Nov
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Trail Run | 8.5mi | 1:16:26 |
16th Nov
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parkrun | 10mi | 1:18:40 |
15th Nov
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Recovery Run | 5.1mi | 40:59 |
14th Nov
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Warm Down | 2.4mi | 20:27 |
14th Nov
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Reps | 5mi | 36:09 |
Planned Races | Show more |
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Kent Fitness League (XC) Oxleas Wood, Eltham | 24th Nov |
Kent Vets XC Champs - M40 and M50 | 30th Nov |
Kent Fitness League (XC) Knole Park, Sevenoaks | 1st Dec |
SEAA Masters Cross Country Championships - Men | 7th Dec |
Kent XC Champs - SM | 4th Jan |
12 Month Benchmarks | Run | Bike |
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Mile | 5:25 | 2:34 |
5k | 18:11 | 9:09 |
5mi | 29:34 | 14:27 |
10k | 37:36 | 19:34 |
10mi | 1:01:28 | 0 |
Half | 1:21:01 | 0 |
20mi | 2:12:53 | 0 |
Mara | 2:57:10 | 0 |
Recent Pictures | Show more |
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Recent Threads |
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The XC thread |
Buddies (10) |
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Followers (2) |
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Badges Collected | See available badges |
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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
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 | 224 | 237 | 236 | 187 | 168 | 83 | 147 | 190 | 207 | 157 | 103 | 0 | 1941 |
2024 | 0 | 0 | 0 | 0 | 7 | 25 | 0 | 9 | 0 | 0 | 0 | 0 | 42 |
2023 | 57 | 19 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 76 |
2023 | 0 | 51 | 158 | 193 | 205 | 196 | 186 | 207 | 134 | 93 | 161 | 163 | 1747 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 0 | 0 | 0 | 4 | 0 | 13 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 21 | 21 |
2022 | 223 | 195 | 230 | 215 | 205 | 90 | 208 | 235 | 142 | 168 | 17 | 0 | 1930 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 13 |
2021 | 1 | 0 | 2 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 14 |
2021 | 219 | 205 | 217 | 216 | 205 | 188 | 206 | 231 | 191 | 244 | 219 | 217 | 2558 |
2020 | 156 | 115 | 134 | 186 | 201 | 205 | 196 | 227 | 202 | 200 | 226 | 242 | 2291 |
2020 | 0 | 0 | 0 | 0 | 0 | 18 | 10 | 0 | 0 | 0 | 0 | 0 | 28 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 2 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 0 | 0 | 0 | 0 | 0.4 |
2019 | 150 | 119 | 152 | 106 | 71 | 143 | 144 | 116 | 130 | 145 | 157 | 136 | 1568 |
2018 | 100 | 82 | 80 | 97 | 75 | 89 | 60 | 26 | 71 | 130 | 122 | 109 | 1041 |
2017 | 42 | 59 | 100 | 112 | 115 | 95 | 66 | 71 | 62 | 88 | 71 | 88 | 970 |
2016 | 55 | 32 | 27 | 56 | 30 | 18 | 41 | 59 | 40 | 91 | 36 | 68 | 554 |
2016 | 0 | 1 | 0 | 18 | 60 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 79 |
2015 | 0 | 0 | 0 | 0 | 2 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 3 |
2015 | 23 | 41 | 15 | 14 | 39 | 43 | 21 | 0 | 3 | 43 | 43 | 54 | 338 |
2015 | 0 | 0 | 4 | 58 | 0 | 13 | 11 | 0 | 8 | 0 | 0 | 0 | 94 |
2014 | 34 | 0 | 0 | 6 | 16 | 0 | 3 | 0 | 10 | 3 | 3 | 20 | 96 |
2014 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 13 |
2013 | 6 | 0 | 4 | 0 | 0 | 0 | 32 | 0 | 0 | 0 | 9 | 0 | 52 |
2012 | 112 | 160 | 159 | 143 | 45 | 13 | 34 | 39 | 27 | 36 | 43 | 39 | 850 |
2012 | 0 | 0 | 0 | 0 | 0 | 37 | 235 | 153 | 137 | 0 | 0 | 0 | 563 |
2011 | 162 | 166 | 175 | 118 | 71 | 101 | 100 | 85 | 84 | 88 | 77 | 32 | 1259 |
2010 | 0 | 0 | 0 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 |
2010 | 23 | 21 | 27 | 15 | 67 | 68 | 49 | 80 | 61 | 85 | 104 | 31 | 632 |
2009 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 9 |
2009 | 100 | 119 | 147 | 98 | 54 | 22 | 0 | 0 | 2 | 5 | 17 | 32 | 598 |
2009 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 36 | 14 | 0 | 0 | 57 |
2008 | 74 | 62 | 67 | 45 | 101 | 92 | 46 | 89 | 126 | 91 | 56 | 72 | 922 |
2007 | 6 | 0 | 0 | 0 | 0 | 22 | 70 | 41 | 39 | 48 | 41 | 43 | 310 |
2006 | 0 | 0 | 0 | 6 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 |
Mon 21st Oct
Oct 21
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Tue 22nd Oct
Oct 22
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Wed 23rd Oct
Oct 23
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Thu 24th Oct
Oct 24
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Fri 25th Oct
Oct 25
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Sat 26th Oct
Oct 26
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Sun 27th Oct
Oct 27
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Second run of the day, steady paced run down to Strood to collect the car, downhill to Wainscott, up to the Sans Pareil, down to and through the Medway City Estate, Canal Road, Riverside and Knight Road.
Gradually pushed the pace along, feeling good... 1) 0.62mi - 5:00(8:03/mi) 116/125bpm [933b/mi] 64cal 371/529W 2) 0.62mi - 4:44(7:37/mi) 121/126bpm [922b/mi] 63cal 362/436W 3) 0.62mi - 4:32(7:17/mi) 125/132bpm [911b/mi] 62cal 376/474W 4) 0.62mi - 4:36(7:24/mi) 128/133bpm [947b/mi] 65cal 408/486W 5) 0.62mi - 4:41(7:33/mi) 129/140bpm [973b/mi] 64cal 398/487W 6) 0.62mi - 4:36(7:24/mi) 132/137bpm [977b/mi] 65cal 396/431W 7) 0.62mi - 4:32(7:18/mi) 136/141bpm [992b/mi] 67cal 415/484W 8) 0.62mi - 4:36(7:24/mi) 137/141bpm [1014b/mi] 68cal 413/486W 9) 0.25mi - 1:45(7:02/mi) 141/144bpm [993b/mi] 27cal 437/473W Add a comment
Run home after dropping the car off for some brakes attention.
1) 0.62mi - 5:00(8:03/mi) 118/132bpm [950b/mi] 66cal 380/474W 2) 0.62mi - 5:37(9:03/mi) 135/139bpm [1222b/mi] 82cal 421/513W 3) 0.62mi - 4:48(7:43/mi) 127/134bpm [980b/mi] 66cal 403/486W 4) 0.35mi - 2:54(8:19/mi) 132/137bpm [1099b/mi] 40cal 402/496W Add a comment
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Distance Group Hills Session
Warm up, Church Hill loops and short warm down. Cut short after three reps as I had been getting a shooting pain in my right knee a number of times. I have some tightness in my lower back, glutes and hamstrings which might be impacting my running style?? 1) 0.62mi - 5:12(8:23/mi) 119/129bpm [997b/mi] 69cal 420/495W 2) 0.62mi - 5:08(8:16/mi) 125/133bpm [1034b/mi] 70cal 378/480W 3) 0.62mi - 5:42(9:10/mi) 118/128bpm [1083b/mi] 69cal 346/437W 4) 0.62mi - 5:16(8:29/mi) 113/121bpm [958b/mi] 60cal 345/455W 5) 0.61mi - 5:17(8:37/mi) 113/130bpm [974b/mi] 62cal 377/474W 6) 0.34mi - 2:28(7:11/mi) 137/145bpm [985b/mi] 38cal 498/622W 7) 0.21mi - 1:38(7:38/mi) 124/141bpm [946b/mi] 20cal 336/549W 8) 0.34mi - 2:29(7:12/mi) 141/148bpm [1015b/mi] 39cal 493/670W 9) 0.21mi - 1:35(7:28/mi) 128/141bpm [955b/mi] 21cal 326/512W 10) 0.34mi - 2:34(7:33/mi) 140/145bpm [1057b/mi] 40cal 482/650W 11) 0.51mi - 4:53(9:35/mi) 108/139bpm [1036b/mi] 53cal 324/481W Add a comment
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49 minutes at 128 bpm (range of 116-140), felt good and everything seemed okay despite the odd twinge from my knee.
Chilly but not cold... 1) 0.62mi - 4:52(7:50/mi) 117/129bpm [917b/mi] 63cal 394/503W 2) 0.62mi - 4:53(7:52/mi) 124/133bpm [976b/mi] 67cal 404/478W 3) 0.62mi - 4:53(7:51/mi) 126/136bpm [989b/mi] 66cal 386/485W 4) 0.62mi - 4:37(7:25/mi) 123/130bpm [913b/mi] 61cal 378/431W 5) 0.62mi - 4:40(7:31/mi) 128/135bpm [962b/mi] 64cal 390/471W 6) 0.62mi - 4:30(7:14/mi) 123/130bpm [889b/mi] 56cal 358/411W 7) 0.62mi - 5:20(8:34/mi) 134/139bpm [1148b/mi] 73cal 372/503W 8) 0.62mi - 4:42(7:33/mi) 129/136bpm [975b/mi] 62cal 370/488W 9) 0.62mi - 4:45(7:39/mi) 133/137bpm [1017b/mi] 66cal 398/462W 10) 0.62mi - 4:56(7:57/mi) 133/140bpm [1057b/mi] 68cal 395/497W 11) 0.12mi - 53(7:16/mi) 134/138bpm [973b/mi] 13cal 419/509W 12) 0.06mi - 33(9:31/mi) 133/139bpm [1266b/mi] 8cal 368/403W Add a comment
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15 minutes warm up, 5 x 15 seconds strides with 2 minutes jogged recoveries, 5 minutes warm down plus a little bit more.
15 seconds is not long enough to get my heart rate up to 160bpm or thereabouts, didn't make it out of zone 3... 1) 0.62mi - 4:38(7:27/mi) 119/130bpm [887b/mi] 62cal 396/459W 2) 0.62mi - 4:26(7:08/mi) 130/136bpm [927b/mi] 65cal 404/439W 3) 0.62mi - 4:17(6:53/mi) 136/139bpm [937b/mi] 65cal 449/515W 4) 0.23mi - 1:39(7:21/mi) 136/142bpm [999b/mi] 25cal 405/479W 5) 0.05mi - 15(4:53/mi) 135/141bpm [659b/mi] 3cal 456/578W 6) 0.22mi - 2:00(9:03/mi) 132/145bpm [1194b/mi] 27cal 348/567W 7) 0.05mi - 15(4:53/mi) 127/136bpm [621b/mi] 3cal 429/555W 8) 0.23mi - 2:00(8:46/mi) 130/142bpm [1139b/mi] 27cal 349/562W 9) 0.05mi - 15(4:48/mi) 128/136bpm [614b/mi] 4cal 482/613W 10) 0.22mi - 2:00(9:06/mi) 131/145bpm [1192b/mi] 26cal 371/639W 11) 0.05mi - 15(4:40/mi) 128/137bpm [597b/mi] 3cal 504/663W 12) 0.22mi - 2:00(9:14/mi) 131/147bpm [1210b/mi] 26cal 359/707W 13) 0.06mi - 15(4:32/mi) 129/141bpm [586b/mi] 3cal 542/715W 14) 0.55mi - 5:00(9:02/mi) 127/149bpm [1146b/mi] 63cal 361/691W 15) 0.21mi - 1:52(8:40/mi) 122/126bpm [1058b/mi] 23cal 353/392W Add a comment
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Post race warm down with Tom, Paul and Badger, quite tired now...
1) 0.62mi - 5:40(9:07/mi) 124/136bpm [1130b/mi] 72cal 336/478W 2) 0.62mi - 5:39(9:07/mi) 134/143bpm [1222b/mi] 80cal 371/458W Add a comment
Kent Cross Country League, Match #2 - Tonbridge
Went out pretty hard and just tried to hang on for as long as possible. Worked hard throughout the first lap before dropping a few places on the second lap, battled to the finish and very pleased with 66th overall, 5th M50 (2nd M55), 8th scorer out of 12 and 32:14. On to a very different course at Danson Park on the 9th of November. 1) 0.62mi - 3:46(6:04/mi) 150/160bpm [909b/mi] 62cal 473/583W 2) 0.62mi - 4:18(6:55/mi) 162/167bpm [1119b/mi] 76cal 492/702W 3) 0.62mi - 4:05(6:34/mi) 161/168bpm [1057b/mi] 72cal 455/620W 4) 0.62mi - 3:52(6:13/mi) 162/169bpm [1006b/mi] 69cal 427/586W 5) 0.62mi - 4:02(6:29/mi) 161/164bpm [1044b/mi] 70cal 445/586W 6) 0.62mi - 4:35(7:23/mi) 163/167bpm [1204b/mi] 80cal 446/562W 7) 0.62mi - 4:09(6:41/mi) 161/168bpm [1075b/mi] 72cal 424/573W 8) 0.55mi - 3:25(6:13/mi) 162/167bpm [1008b/mi] 61cal 452/590W Add a comment
Pre race warm up and course recce with Darren W, this is going to be fun!
1) 0.62mi - 5:52(9:27/mi) 125/138bpm [1181b/mi] 77cal 356/489W 2) 0.62mi - 5:15(8:27/mi) 130/140bpm [1099b/mi] 73cal 358/500W 3) 0.57mi - 5:05(8:53/mi) 134/142bpm [1190b/mi] 70cal 355/462W Add a comment
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10 chatty miles from the bench with Jacques and Tom, Gillingham Business Park, Wigmore, Lonsdale Drive, Mierscourt Road, Otterham Quay Lane, Wakerley Road, footpaths to Beechings Way, First Avenue and a bit extra around the top of Darland to finish.
1) 0.62mi - 5:07(8:14/mi) 111/122bpm [913b/mi] 64cal 373/443W 2) 0.62mi - 4:48(7:44/mi) 117/124bpm [904b/mi] 64cal 367/397W 3) 0.62mi - 4:45(7:38/mi) 125/131bpm [954b/mi] 67cal 381/452W 4) 0.62mi - 4:59(8:01/mi) 127/133bpm [1019b/mi] 71cal 363/441W 5) 0.62mi - 4:40(7:31/mi) 125/129bpm [939b/mi] 64cal 367/405W 6) 0.62mi - 4:28(7:12/mi) 123/128bpm [886b/mi] 57cal 343/385W 7) 0.62mi - 4:36(7:24/mi) 124/128bpm [918b/mi] 60cal 367/424W 8) 0.62mi - 4:47(7:43/mi) 119/128bpm [917b/mi] 61cal 360/453W 9) 0.62mi - 4:45(7:38/mi) 128/130bpm [978b/mi] 65cal 389/427W 10) 0.62mi - 4:58(7:59/mi) 127/134bpm [1015b/mi] 68cal 388/473W 11) 0.62mi - 4:54(7:53/mi) 127/134bpm [1001b/mi] 69cal 379/426W 12) 0.62mi - 4:50(7:46/mi) 135/140bpm [1049b/mi] 70cal 410/461W 13) 0.62mi - 4:55(7:55/mi) 131/137bpm [1037b/mi] 67cal 384/503W 14) 0.62mi - 5:00(8:02/mi) 137/143bpm [1101b/mi] 73cal 411/455W 15) 0.62mi - 4:57(7:58/mi) 135/143bpm [1076b/mi] 70cal 405/473W 16) 0.62mi - 4:42(7:33/mi) 133/139bpm [1005b/mi] 67cal 395/469W 17) 0.3mi - 2:13(7:28/mi) 133/136bpm [993b/mi] 30cal 396/469W Add a comment
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Mon 28th Oct
Oct 28
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Tue 29th Oct
Oct 29
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Wed 30th Oct
Oct 30
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Thu 31st Oct
Oct 31
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Fri 1st Nov
Nov 1
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Sat 2nd Nov
Nov 2
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Sun 3rd Nov
Nov 3
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Distance Group Hills Session
Warm up, initially with Anthony to Longhill Avenue and then back to the Garrison gate with the Darland Massive, back up to the memorial with everyone (apart from the tempo group). 2 sets of (5 x short Memorial hills, 5 x Hospital hills) with 2Β½ minutes tempo in between each set with Richard Kerswillβ. Warm down up to the top of Chatham Hill with Barry, Dean and Richard, back to the car via Rock Avenue, Poet's Corner, Medway Maritime hospital, Marlborough Road and Wood Street. A great session!! 1) 0.62mi - 5:22(8:38/mi) 113/128bpm [976b/mi] 67cal 390/450W 2) 0.62mi - 5:47(9:18/mi) 121/125bpm [1126b/mi] 74cal 360/472W 3) 0.62mi - 5:31(8:52/mi) 113/124bpm [1002b/mi] 64cal 346/429W 4) 0.62mi - 5:21(8:36/mi) 113/127bpm [973b/mi] 62cal 379/480W 5) 0.05mi - 40(13:40/mi) 97/102bpm [1325b/mi] 5cal 174/269W 6) 0.07mi - 27(6:16/mi) 95/116bpm [595b/mi] 2cal 566/814W 7) 0.08mi - 45(9:02/mi) 135/141bpm [1219b/mi] 10cal 407/801W 8) 0.07mi - 29(6:32/mi) 144/156bpm [942b/mi] 8cal 443/634W 9) 0.08mi - 46(9:21/mi) 150/158bpm [1402b/mi] 12cal 369/671W 10) 0.07mi - 28(6:18/mi) 146/158bpm [920b/mi] 8cal 459/678W 11) 0.08mi - 45(9:07/mi) 152/160bpm [1386b/mi] 12cal 394/749W 12) 0.07mi - 28(6:19/mi) 147/159bpm [929b/mi] 7cal 461/683W 13) 0.08mi - 46(9:16/mi) 154/161bpm [1426b/mi] 12cal 402/811W 14) 0.07mi - 27(6:09/mi) 150/162bpm [923b/mi] 8cal 499/760W 15) 0.08mi - 50(10:15/mi) 154/165bpm [1578b/mi] 13cal 361/826W 16) 0.43mi - 2:55(6:48/mi) 152/157bpm [1034b/mi] 48cal 440/572W 17) 0.06mi - 26(7:14/mi) 152/156bpm [1099b/mi] 7cal 531/650W 18) 0.06mi - 37(9:34/mi) 156/158bpm [1493b/mi] 10cal 398/710W 19) 0.05mi - 22(7:12/mi) 153/159bpm [1101b/mi] 6cal 360/624W 20) 0.06mi - 38(10:14/mi) 158/161bpm [1618b/mi] 10cal 383/769W 21) 0.05mi - 22(6:53/mi) 153/158bpm [1053b/mi] 6cal 370/635W 22) 0.07mi - 39(9:42/mi) 158/160bpm [1532b/mi] 11cal 403/756W 23) 0.05mi - 22(7:02/mi) 153/155bpm [1077b/mi] 6cal 373/644W 24) 0.06mi - 40(10:33/mi) 158/163bpm [1666b/mi] 10cal 360/697W 25) 0.05mi - 22(7:20/mi) 152/157bpm [1115b/mi] 6cal 389/642W 26) 0.08mi - 1:00(12:50/mi) 151/162bpm [1938b/mi] 15cal 302/791W 27) 0.42mi - 2:37(6:09/mi) 149/157bpm [917b/mi] 42cal 448/487W 28) 0.01mi - 30(56:53/mi) 148/153bpm [8419b/mi] 8cal 82/453W 29) 0.07mi - 28(6:23/mi) 146/153bpm [932b/mi] 7cal 515/717W 30) 0.08mi - 45(8:55/mi) 154/158bpm [1372b/mi] 12cal 405/813W 31) 0.07mi - 29(6:38/mi) 152/161bpm [1008b/mi] 8cal 459/710W 32) 0.08mi - 48(9:39/mi) 159/164bpm [1533b/mi] 13cal 373/780W 33) 0.07mi - 28(6:13/mi) 152/163bpm [945b/mi] 8cal 471/742W 34) 0.08mi - 49(10:04/mi) 158/165bpm [1592b/mi] 14cal 364/838W 35) 0.07mi - 28(6:32/mi) 151/160bpm [987b/mi] 7cal 451/700W 36) 0.08mi - 50(9:59/mi) 159/166bpm [1587b/mi] 14cal 374/808W 37) 0.08mi - 28(6:11/mi) 149/160bpm [920b/mi] 8cal 471/731W 38) 0.09mi - 1:14(14:15/mi) 150/164bpm [2138b/mi] 19cal 265/819W 39) 0.43mi - 3:04(7:10/mi) 150/160bpm [1074b/mi] 50cal 432/559W 40) 0.06mi - 24(7:08/mi) 152/157bpm [1084b/mi] 6cal 493/640W 41) 0.06mi - 39(10:08/mi) 159/163bpm [1612b/mi] 11cal 386/701W 42) 0.05mi - 23(7:20/mi) 155/158bpm [1135b/mi] 6cal 398/659W 43) 0.06mi - 42(11:04/mi) 159/162bpm [1759b/mi] 11cal 358/749W 44) 0.05mi - 22(7:22/mi) 153/159bpm [1127b/mi] 5cal 370/641W 45) 0.07mi - 41(10:25/mi) 159/162bpm [1656b/mi] 11cal 367/743W 46) 0.05mi - 22(7:20/mi) 153/159bpm [1123b/mi] 6cal 391/653W 47) 0.07mi - 44(10:35/mi) 159/163bpm [1683b/mi] 12cal 365/756W 48) 0.05mi - 21(6:53/mi) 155/157bpm [1068b/mi] 5cal 372/697W 49) 0.02mi - 1:03(54:40/mi) 150/163bpm [8199b/mi] 17cal 80/874W 50) 0.62mi - 5:59(9:38/mi) 126/137bpm [1213b/mi] 72cal 353/465W 51) 0.62mi - 5:07(8:14/mi) 127/135bpm [1046b/mi] 67cal 374/447W 52) 0.62mi - 5:03(8:08/mi) 121/126bpm [985b/mi] 66cal 354/392W 53) 0.62mi - 5:32(8:54/mi) 124/131bpm [1104b/mi] 71cal 363/424W 54) 0.02mi - 12(9:07/mi) 118/119bpm [1077b/mi] 3cal 329/334W Add a comment
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Very easy paced run to Wainscott and back, can you guess where I took a wrong turning? π€
1) 0.62mi - 5:00(8:03/mi) 113/124bpm [910b/mi] 64cal 402/565W 2) 0.62mi - 4:48(7:43/mi) 119/124bpm [918b/mi] 63cal 385/447W 3) 0.62mi - 4:50(7:46/mi) 119/126bpm [924b/mi] 63cal 381/470W 4) 0.62mi - 5:01(8:05/mi) 117/127bpm [945b/mi] 62cal 373/492W 5) 0.62mi - 5:23(8:39/mi) 124/128bpm [1073b/mi] 69cal 351/436W 6) 0.62mi - 5:34(8:58/mi) 124/130bpm [1112b/mi] 70cal 352/406W 7) 0.17mi - 1:24(8:28/mi) 125/127bpm [1059b/mi] 18cal 368/420W 8) 0.62mi - 5:12(8:22/mi) 125/132bpm [1046b/mi] 68cal 371/529W 9) 0.06mi - 34(9:18/mi) 118/120bpm [1097b/mi] 7cal 325/351W Add a comment
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parkrun Plus
1km warm up, Shorne Wood parkrun (steady paced, 11th and 21:22), 2 laps warm down and then back to the car. Decided that I wouldn't push too hard after a couple of days rest due of a head cold, nothing to worry about apart from being quite stuffy and a tight lower back. 1) 0.61mi - 5:25(8:53/mi) 114/134bpm [1014b/mi] 64cal 385/476W 2) 0.62mi - 4:16(6:51/mi) 134/145bpm [919b/mi] 62cal 458/596W 3) 0.62mi - 4:20(6:58/mi) 143/146bpm [995b/mi] 68cal 441/516W 4) 0.62mi - 4:16(6:51/mi) 147/154bpm [1008b/mi] 68cal 417/528W 5) 0.62mi - 4:05(6:35/mi) 151/156bpm [994b/mi] 67cal 431/510W 6) 0.62mi - 4:12(6:46/mi) 153/158bpm [1034b/mi] 69cal 428/484W 7) 0.03mi - 14(6:56/mi) 155/157bpm [1076b/mi] 4cal 487/541W 8) 0.62mi - 5:28(8:48/mi) 131/158bpm [1153b/mi] 74cal 345/503W 9) 0.62mi - 4:53(7:52/mi) 135/143bpm [1062b/mi] 68cal 385/459W 10) 0.62mi - 5:01(8:04/mi) 136/142bpm [1096b/mi] 70cal 388/459W 11) 0.6mi - 4:57(8:13/mi) 116/135bpm [953b/mi] 61cal 355/471W Add a comment
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Mon 4th Nov
Nov 4
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Tue 5th Nov
Nov 5
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Wed 6th Nov
Nov 6
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Thu 7th Nov
Nov 7
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Fri 8th Nov
Nov 8
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Sat 9th Nov
Nov 9
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Sun 10th Nov
Nov 10
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42 minutes in zone 2, feeling less under the weather so should hopefully be good to go on Saturday!
1) 0.62mi - 4:40(7:31/mi) 122/133bpm [917b/mi] 64cal 430/630W 2) 0.62mi - 4:33(7:19/mi) 130/133bpm [951b/mi] 66cal 403/490W 3) 0.62mi - 4:30(7:14/mi) 131/138bpm [947b/mi] 65cal 410/483W 4) 0.62mi - 4:42(7:35/mi) 129/137bpm [977b/mi] 66cal 389/438W 5) 0.62mi - 5:12(8:23/mi) 135/138bpm [1131b/mi] 73cal 358/417W 6) 0.62mi - 4:25(7:07/mi) 132/142bpm [939b/mi] 62cal 372/471W 7) 0.62mi - 5:28(8:47/mi) 140/145bpm [1231b/mi] 81cal 396/439W 8) 0.62mi - 5:52(9:26/mi) 133/138bpm [1255b/mi] 78cal 366/449W 9) 0.32mi - 2:38(8:14/mi) 129/137bpm [1063b/mi] 35cal 380/479W 10) 0.03mi - 16(9:49/mi) 130/131bpm [1275b/mi] 3cal 337/371W Add a comment
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Distance Group Hills Session
5km warm up, 6 x Church hills loops plus 1 extra jogged lap, 5km warm down. Eased off after the first 3 laps to protect my hamstring which was a bit tight in the cold air, reps were 2:17, 2:10, 2:13, 2:20, 2:19, 2:18. My cold is definitely on its way out... Medway's finest had bonfires on the main paths on the Lines and were setting off fireworks so we decided not to do memorial hills and settled for Church hills instead. 1) 0.62mi - 5:31(8:52/mi) 112/123bpm [994b/mi] 68cal 386/449W 2) 0.62mi - 4:57(7:58/mi) 126/132bpm [1004b/mi] 70cal 381/486W 3) 0.62mi - 5:43(9:12/mi) 117/130bpm [1076b/mi] 69cal 342/450W 4) 0.62mi - 5:33(8:56/mi) 116/139bpm [1036b/mi] 63cal 358/460W 5) 0.56mi - 4:39(8:19/mi) 117/135bpm [973b/mi] 56cal 378/476W 6) 0.34mi - 2:17(6:42/mi) 146/154bpm [978b/mi] 37cal 517/658W 7) 0.21mi - 1:31(7:15/mi) 137/153bpm [993b/mi] 22cal 346/527W 8) 0.34mi - 2:10(6:20/mi) 157/164bpm [995b/mi] 38cal 531/740W 9) 0.21mi - 1:34(7:18/mi) 144/162bpm [1052b/mi] 24cal 331/519W 10) 0.34mi - 2:13(6:29/mi) 159/164bpm [1031b/mi] 39cal 514/749W 11) 0.21mi - 1:40(7:48/mi) 142/162bpm [1108b/mi] 24cal 329/546W 12) 0.34mi - 2:20(6:51/mi) 153/159bpm [1048b/mi] 39cal 489/652W 13) 0.21mi - 1:42(7:59/mi) 142/159bpm [1134b/mi] 25cal 324/547W 14) 0.34mi - 2:19(6:49/mi) 154/162bpm [1051b/mi] 39cal 494/677W 15) 0.21mi - 1:37(7:41/mi) 146/163bpm [1122b/mi] 24cal 330/529W 16) 0.34mi - 2:18(6:42/mi) 155/163bpm [1038b/mi] 39cal 498/670W 17) 0.62mi - 5:26(8:45/mi) 137/161bpm [1198b/mi] 74cal 360/512W 18) 0.62mi - 5:40(9:07/mi) 118/136bpm [1075b/mi] 66cal 327/386W 19) 0.62mi - 5:15(8:27/mi) 130/141bpm [1099b/mi] 72cal 404/511W 20) 0.62mi - 5:49(9:22/mi) 130/141bpm [1217b/mi] 76cal 364/448W 21) 0.62mi - 5:16(8:29/mi) 126/139bpm [1068b/mi] 69cal 361/447W 22) 0.62mi - 5:10(8:18/mi) 123/129bpm [1021b/mi] 65cal 342/385W 23) 0.2mi - 1:44(8:32/mi) 128/131bpm [1092b/mi] 23cal 370/384W Add a comment
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42 minutes at a comfortably easy pace (zone 2 maximum), Rede Court Road, Brompton Farm Road, Cooling Road, Frindsbury Road, Station Road, Watling Street to the Crutches roundabout and home again.
Some soreness in my right knee again, it came on earlier in the afternoon when I was in work??? 1) 0.62mi - 5:01(8:05/mi) 112/121bpm [905b/mi] 62cal 399/558W 2) 0.62mi - 4:45(7:39/mi) 118/123bpm [902b/mi] 62cal 377/433W 3) 0.62mi - 4:54(7:54/mi) 123/133bpm [972b/mi] 65cal 401/470W 4) 0.62mi - 4:31(7:16/mi) 122/133bpm [886b/mi] 56cal 342/412W 5) 0.62mi - 4:59(8:02/mi) 130/134bpm [1044b/mi] 70cal 383/433W 6) 0.62mi - 5:39(9:06/mi) 134/140bpm [1219b/mi] 77cal 367/402W 7) 0.62mi - 5:01(8:04/mi) 134/142bpm [1080b/mi] 70cal 387/456W 8) 0.62mi - 4:47(7:41/mi) 131/139bpm [1007b/mi] 64cal 388/429W 9) 0.32mi - 2:23(7:25/mi) 134/137bpm [994b/mi] 34cal 404/475W 10) 0.15mi - 1:12(8:16/mi) 133/138bpm [1099b/mi] 17cal 386/547W Add a comment
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Run back to Gillingham Business Park to collect my car, took it a bit easier to save my legs for tomorrow and Sunday!
1) 0.62mi - 4:59(8:02/mi) 126/137bpm [1012b/mi] 71cal 434/527W 2) 0.62mi - 5:08(8:15/mi) 133/139bpm [1098b/mi] 77cal 426/540W 3) 0.62mi - 5:12(8:23/mi) 129/133bpm [1081b/mi] 73cal 403/456W 4) 0.62mi - 5:20(8:36/mi) 130/134bpm [1117b/mi] 74cal 405/430W 5) 0.62mi - 5:02(8:07/mi) 131/137bpm [1063b/mi] 72cal 400/435W 6) 0.5mi - 4:10(8:18/mi) 126/132bpm [1046b/mi] 54cal 373/427W Add a comment
3Β½ miles from Gillingham Business Park to work after dropping the car off for a service, will be doing the reverse (more slowly) later.
1) 0.62mi - 4:54(7:53/mi) 118/127bpm [929b/mi] 65cal 386/477W 2) 0.62mi - 4:34(7:21/mi) 124/132bpm [912b/mi] 63cal 384/442W 3) 0.62mi - 4:25(7:07/mi) 129/134bpm [918b/mi] 63cal 386/433W 4) 0.62mi - 4:29(7:12/mi) 135/140bpm [973b/mi] 67cal 400/441W 5) 0.62mi - 4:15(6:50/mi) 136/145bpm [929b/mi] 63cal 387/506W 6) 0.49mi - 3:30(7:12/mi) 134/138bpm [966b/mi] 51cal 392/419W Add a comment
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Post race warm down with Paul M, that'll do...
1) 0.62mi - 5:18(8:32/mi) 123/130bpm [1050b/mi] 70cal 346/396W 2) 0.62mi - 5:12(8:22/mi) 130/137bpm [1088b/mi] 74cal 374/430W 3) 0.24mi - 2:03(8:25/mi) 132/139bpm [1111b/mi] 30cal 399/468W Add a comment
Race 1 of two this weekend.
Fast start, eased into a more sensible pace and then tried to push all the way to the finish. Dropped a few places over the final kilometre but happy enough with 84th overall, 6th M50 and 31:47. After 3 races I'm in the bronze medal position and know what I have to do in the final race in February! ππͺπ΄β« We go again tomorrow in the KFL at 11:02!! 1) 0.62mi - 3:38(5:51/mi) 133/156bpm [778b/mi] 56cal 480/601W 2) 0.62mi - 3:49(6:08/mi) 156/158bpm [957b/mi] 66cal 484/595W 3) 0.62mi - 3:53(6:15/mi) 158/165bpm [987b/mi] 69cal 470/585W 4) 0.62mi - 3:51(6:12/mi) 158/164bpm [979b/mi] 68cal 432/547W 5) 0.62mi - 3:51(6:12/mi) 158/160bpm [981b/mi] 68cal 453/586W 6) 0.62mi - 3:54(6:17/mi) 158/160bpm [994b/mi] 68cal 465/554W 7) 0.62mi - 3:53(6:15/mi) 158/159bpm [987b/mi] 68cal 474/631W 8) 0.62mi - 3:55(6:19/mi) 157/163bpm [991b/mi] 69cal 476/559W 9) 0.19mi - 1:06(5:53/mi) 159/163bpm [936b/mi] 20cal 467/535W Add a comment
Pre race warm up and course recce with Clive W and Darren W, this should be fun...
1) 0.62mi - 5:32(8:55/mi) 113/124bpm [1007b/mi] 68cal 352/405W 2) 0.62mi - 5:25(8:44/mi) 123/129bpm [1074b/mi] 73cal 367/426W 3) 0.62mi - 5:11(8:21/mi) 129/135bpm [1076b/mi] 73cal 379/448W 4) 0.05mi - 27(8:28/mi) 140/141bpm [1186b/mi] 7cal 382/437W Add a comment
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Post race warm down lap with Richard K, I think that I need a lie down now!
1) 0.62mi - 5:50(9:24/mi) 114/128bpm [1071b/mi] 68cal 344/514W 2) 0.62mi - 5:39(9:05/mi) 120/129bpm [1090b/mi] 71cal 341/408W 3) 0.62mi - 5:37(9:03/mi) 125/132bpm [1132b/mi] 74cal 362/432W 4) 0.14mi - 1:20(9:27/mi) 133/134bpm [1257b/mi] 18cal 373/472W Add a comment
Race two of the weekend, just went with the early pace and worked as hard as I could for as long as possible.
Moved through the field, taking places on each of the first two laps before consolidating my position and hanging on until the finish Finished 46th overall, 45th male and 1st M55! A very successful weekend!! ππͺπ΄β« 1) 0.62mi - 3:51(6:12/mi) 142/154bpm [881b/mi] 59cal 478/621W 2) 0.62mi - 3:54(6:17/mi) 153/158bpm [961b/mi] 65cal 450/610W 3) 0.62mi - 3:51(6:12/mi) 156/159bpm [966b/mi] 66cal 464/595W 4) 0.62mi - 3:59(6:24/mi) 155/157bpm [992b/mi] 67cal 446/490W 5) 0.62mi - 3:56(6:20/mi) 156/162bpm [989b/mi] 67cal 460/616W 6) 0.62mi - 3:57(6:21/mi) 156/162bpm [990b/mi] 66cal 458/590W 7) 0.62mi - 3:59(6:25/mi) 155/157bpm [996b/mi] 67cal 452/496W 8) 0.62mi - 4:01(6:28/mi) 157/160bpm [1015b/mi] 68cal 453/584W 9) 0.29mi - 1:50(6:18/mi) 158/162bpm [994b/mi] 32cal 497/588W
Pre race warm up and course recce with Jason and Neill, legs are a little sluggish but no pain!
1) 0.62mi - 5:12(8:22/mi) 118/130bpm [987b/mi] 66cal 359/522W 2) 0.31mi - 2:35(8:16/mi) 127/138bpm [1050b/mi] 36cal 405/528W Add a comment
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Mon 11th Nov
Nov 11
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Tue 12th Nov
Nov 12
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Wed 13th Nov
Nov 13
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Thu 14th Nov
Nov 14
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Fri 15th Nov
Nov 15
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Sat 16th Nov
Nov 16
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Sun 17th Nov
Nov 17
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Run to, around and back from Rochester riverside whilst the car was being MOT'd.
Whose legs are these, they don't feel like mine?? π€π€£ 1) 0.62mi - 5:05(8:11/mi) 113/129bpm [925b/mi] 60cal 350/491W 2) 0.62mi - 5:07(8:14/mi) 121/127bpm [997b/mi] 68cal 374/444W 3) 0.62mi - 5:05(8:11/mi) 120/128bpm [983b/mi] 67cal 370/437W 4) 0.62mi - 5:06(8:12/mi) 121/128bpm [993b/mi] 66cal 378/449W 5) 0.62mi - 5:09(8:17/mi) 121/125bpm [1003b/mi] 66cal 380/447W 6) 0.62mi - 5:08(8:16/mi) 123/127bpm [1016b/mi] 64cal 349/411W 7) 0.62mi - 5:13(8:24/mi) 125/133bpm [1050b/mi] 67cal 382/491W 8) 0.62mi - 5:55(9:31/mi) 132/139bpm [1255b/mi] 82cal 400/511W 9) 0.16mi - 1:16(7:50/mi) 125/134bpm [980b/mi] 16cal 361/388W Add a comment
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Distance Group Hills Session
Warm up, 2.4km tempo, recovery up Whiffens Avenue and along to the gate at the bottom of the Lines path, 2 x long hills (1:47 & 1:56), 3 x medium hills (56, 60, 60), 6 x short hills (38, 36, 37, 35, 38, 36), warm down. Legs not too bad during the session but a little sore afterwards... 1) 0.62mi - 5:32(8:54/mi) 112/123bpm [997b/mi] 67cal 374/440W 2) 0.62mi - 5:53(9:28/mi) 116/123bpm [1099b/mi] 72cal 350/484W 3) 0.62mi - 5:24(8:41/mi) 113/127bpm [981b/mi] 64cal 360/469W 4) 0.22mi - 2:04(9:33/mi) 105/117bpm [1002b/mi] 21cal 334/413W 5) 0.62mi - 4:05(6:35/mi) 134/148bpm [882b/mi] 62cal 457/594W 6) 0.62mi - 3:53(6:15/mi) 147/153bpm [919b/mi] 63cal 416/571W 7) 0.26mi - 1:37(6:05/mi) 151/154bpm [918b/mi] 26cal 388/461W 8) 0.14mi - 1:34(11:01/mi) 142/153bpm [1564b/mi] 22cal 365/470W 9) 0.23mi - 1:47(7:54/mi) 141/164bpm [1113b/mi] 26cal 542/656W 10) 0.24mi - 1:58(8:21/mi) 135/163bpm [1128b/mi] 25cal 281/558W 11) 0.23mi - 1:56(8:27/mi) 147/163bpm [1243b/mi] 31cal 520/652W 12) 0.14mi - 1:13(8:50/mi) 145/164bpm [1280b/mi] 18cal 280/473W 13) 0.13mi - 56(7:10/mi) 148/163bpm [1061b/mi] 15cal 556/712W 14) 0.14mi - 1:15(8:52/mi) 153/164bpm [1355b/mi] 20cal 311/676W 15) 0.13mi - 1:00(7:46/mi) 151/165bpm [1173b/mi] 16cal 535/688W 16) 0.14mi - 1:28(10:29/mi) 145/165bpm [1519b/mi] 21cal 249/589W 17) 0.13mi - 1:00(7:38/mi) 147/163bpm [1122b/mi] 16cal 541/708W 18) 0.1mi - 1:33(15:11/mi) 144/165bpm [2185b/mi] 23cal 180/594W 19) 0.09mi - 38(7:15/mi) 138/152bpm [1000b/mi] 8cal 478/643W 20) 0.1mi - 55(9:31/mi) 150/156bpm [1427b/mi] 14cal 339/643W 21) 0.09mi - 36(6:58/mi) 147/157bpm [1023b/mi] 9cal 491/685W 22) 0.09mi - 54(9:45/mi) 156/161bpm [1520b/mi] 14cal 339/694W 23) 0.09mi - 37(7:11/mi) 150/159bpm [1077b/mi] 10cal 467/636W 24) 0.09mi - 57(10:00/mi) 155/163bpm [1549b/mi] 15cal 345/722W 25) 0.09mi - 35(6:42/mi) 149/161bpm [999b/mi] 10cal 529/729W 26) 0.1mi - 53(9:21/mi) 158/163bpm [1478b/mi] 15cal 353/728W 27) 0.09mi - 38(7:19/mi) 152/161bpm [1112b/mi] 10cal 467/652W 28) 0.09mi - 55(9:45/mi) 157/164bpm [1531b/mi] 15cal 340/662W 29) 0.09mi - 36(7:00/mi) 151/161bpm [1057b/mi] 9cal 508/708W 30) 0.62mi - 6:41(10:46/mi) 130/162bpm [1400b/mi] 81cal 310/713W 31) 0.62mi - 5:37(9:03/mi) 121/127bpm [1095b/mi] 69cal 344/394W 32) 0.57mi - 4:55(8:36/mi) 125/132bpm [1075b/mi] 65cal 370/441W Add a comment
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9km around Wainscott, Frindsbury, Strood town centre, London Road and Watling Street; keeping it in zones 1 and 2.
1) 0.62mi - 5:06(8:13/mi) 111/121bpm [913b/mi] 63cal 383/510W 2) 0.62mi - 4:49(7:45/mi) 115/120bpm [891b/mi] 61cal 357/392W 3) 0.62mi - 4:46(7:40/mi) 118/125bpm [905b/mi] 62cal 362/433W 4) 0.62mi - 4:56(7:57/mi) 119/124bpm [946b/mi] 64cal 379/432W 5) 0.62mi - 5:28(8:47/mi) 123/129bpm [1081b/mi] 69cal 370/429W 6) 0.62mi - 4:42(7:33/mi) 120/128bpm [906b/mi] 57cal 350/402W 7) 0.62mi - 5:06(8:13/mi) 125/129bpm [1027b/mi] 65cal 363/429W 8) 0.62mi - 6:03(9:45/mi) 126/130bpm [1228b/mi] 76cal 388/471W 9) 0.62mi - 5:40(9:08/mi) 124/128bpm [1132b/mi] 70cal 367/455W 10) 0.11mi - 1:00(8:58/mi) 119/125bpm [1068b/mi] 12cal 332/400W Add a comment
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Post session warm down with the group to the hospital wall, back to the Garrison with Jamie, Jacques and Tom and then one lap of the K loop to finish me off...
1) 0.62mi - 5:39(9:05/mi) 123/127bpm [1118b/mi] 73cal 384/501W 2) 0.62mi - 5:26(8:44/mi) 122/132bpm [1066b/mi] 67cal 358/456W 3) 0.62mi - 5:14(8:26/mi) 124/131bpm [1046b/mi] 68cal 372/448W 4) 0.49mi - 4:08(8:21/mi) 127/133bpm [1061b/mi] 52cal 375/428W Add a comment
Distance Group Grass Session
3 x 3 laps (2.1km) with 2 minutes recoveries, 1 x 2 laps (1.4km) to finish. Felt pretty strong and pushed the pace on a bit more for each rep. 3 lap reps were 8:29, 8:15 and 8:04. 2 lap rep was 5:21. 1) 1.31mi - 8:29(6:29/mi) 138/151bpm [894b/mi] 134cal 460/527W 2) 0.03mi - 2:00(1:08:32/mi) 113/151bpm [7745b/mi] 16cal 40/497W 3) 1.33mi - 8:15(6:12/mi) 148/159bpm [917b/mi] 133cal 474/576W 4) 0.03mi - 2:00(1:11:23/mi) 126/159bpm [8994b/mi] 18cal 33/545W 5) 1.33mi - 8:04(6:03/mi) 153/160bpm [925b/mi] 135cal 479/564W 6) 0.03mi - 2:00(1:00:28/mi) 125/158bpm [7559b/mi] 16cal 38/532W 7) 0.89mi - 5:21(6:01/mi) 151/160bpm [910b/mi] 89cal 479/562W Add a comment
Pre session warm up from the Garrison, up to and around the Naval Memorial across to Longhill Avenue, back along the lower path and back to the Garrison.
Right leg felt slightly weak to begin with but became more responsive as the run progressed. 1) 0.62mi - 5:25(8:43/mi) 119/128bpm [1037b/mi] 70cal 379/431W 2) 0.62mi - 5:10(8:18/mi) 124/130bpm [1030b/mi] 71cal 373/447W 3) 0.62mi - 5:01(8:05/mi) 123/136bpm [994b/mi] 67cal 388/514W 4) 0.36mi - 3:00(8:17/mi) 116/126bpm [962b/mi] 36cal 350/434W Add a comment
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Easy paced 5 mile run to the Lion Roundabout to collect the car after getting the shocks replaced.
Quite chilly... 1) 0.62mi - 5:05(8:10/mi) 117/128bpm [956b/mi] 68cal 395/560W 2) 0.62mi - 4:57(7:58/mi) 121/129bpm [965b/mi] 66cal 370/420W 3) 0.62mi - 5:27(8:46/mi) 127/137bpm [1114b/mi] 75cal 403/459W 4) 0.62mi - 4:41(7:32/mi) 120/130bpm [903b/mi] 59cal 366/420W 5) 0.62mi - 4:55(7:56/mi) 122/126bpm [967b/mi] 63cal 374/426W 6) 0.62mi - 5:05(8:10/mi) 120/129bpm [981b/mi] 62cal 365/419W 7) 0.62mi - 4:58(8:00/mi) 118/125bpm [943b/mi] 59cal 357/409W 8) 0.62mi - 5:06(8:12/mi) 122/128bpm [1000b/mi] 64cal 369/447W 9) 0.09mi - 46(8:26/mi) 121/125bpm [1020b/mi] 10cal 413/450W Add a comment
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parkrun Plus
Warm up, Shorne Wood parkrun tempo (9th in 20:35), warm down. Left a bit late so faster up to Shorne than I intended, a little leggy around the course but comfortable otherwise, easy paced return to home. 1) 0.62mi - 4:55(7:55/mi) 117/128bpm [927b/mi] 65cal 435/519W 2) 0.62mi - 4:48(7:44/mi) 131/134bpm [1014b/mi] 70cal 434/470W 3) 0.62mi - 4:27(7:10/mi) 129/140bpm [924b/mi] 64cal 425/517W 4) 0.62mi - 4:42(7:34/mi) 140/150bpm [1059b/mi] 72cal 471/585W 5) 0.44mi - 3:29(7:54/mi) 143/153bpm [1130b/mi] 53cal 400/611W 6) 0.62mi - 4:03(6:30/mi) 142/153bpm [924b/mi] 63cal 475/603W 7) 0.62mi - 4:05(6:35/mi) 151/153bpm [993b/mi] 67cal 432/519W 8) 0.62mi - 4:07(6:37/mi) 152/154bpm [1006b/mi] 68cal 471/555W 9) 0.62mi - 3:55(6:19/mi) 152/156bpm [960b/mi] 65cal 448/541W 10) 0.62mi - 4:05(6:35/mi) 155/160bpm [1021b/mi] 69cal 448/572W 11) 0.05mi - 21(6:13/mi) 155/155bpm [965b/mi] 5cal 459/486W 12) 0.62mi - 8:16(13:18/mi) 122/157bpm [1622b/mi] 84cal 230/525W 13) 0.62mi - 5:24(8:42/mi) 128/135bpm [1114b/mi] 68cal 347/454W 14) 0.62mi - 4:48(7:44/mi) 121/130bpm [936b/mi] 67cal 357/458W 15) 0.62mi - 5:27(8:46/mi) 124/133bpm [1087b/mi] 70cal 367/428W 16) 0.62mi - 5:15(8:26/mi) 125/132bpm [1054b/mi] 67cal 355/407W 17) 0.62mi - 4:57(7:59/mi) 121/127bpm [966b/mi] 69cal 359/376W 18) 0.19mi - 1:35(8:29/mi) 126/130bpm [1068b/mi] 22cal 379/458W Add a comment
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Sunday Morning Longish Trail Run
8 and a bit miles around the Ranscombe Farm trails with Aoife Corrβ, I think that she liked it...πππΌββοΈ 52 miles for the week πͺ 1) 0.62mi - 5:20(8:35/mi) 112/122bpm [961b/mi] 67cal 390/454W 2) 0.62mi - 5:23(8:39/mi) 124/129bpm [1073b/mi] 73cal 388/478W 3) 0.62mi - 5:21(8:37/mi) 122/139bpm [1051b/mi] 72cal 383/512W 4) 0.62mi - 5:30(8:51/mi) 124/129bpm [1097b/mi] 72cal 387/528W 5) 0.62mi - 5:50(9:22/mi) 128/140bpm [1200b/mi] 77cal 387/543W 6) 0.62mi - 5:41(9:09/mi) 124/140bpm [1135b/mi] 71cal 355/511W 7) 0.62mi - 6:55(11:07/mi) 118/134bpm [1312b/mi] 74cal 265/536W 8) 0.62mi - 5:23(8:40/mi) 120/131bpm [1040b/mi] 68cal 345/494W 9) 0.62mi - 5:53(9:29/mi) 117/143bpm [1109b/mi] 71cal 358/519W 10) 0.62mi - 5:46(9:17/mi) 124/140bpm [1150b/mi] 74cal 369/507W 11) 0.62mi - 5:21(8:36/mi) 120/129bpm [1032b/mi] 68cal 353/460W 12) 0.62mi - 5:34(8:57/mi) 121/127bpm [1084b/mi] 67cal 349/449W 13) 0.62mi - 5:09(8:17/mi) 117/121bpm [969b/mi] 64cal 343/454W 14) 0.39mi - 3:22(8:37/mi) 121/126bpm [1043b/mi] 46cal 363/464W Add a comment
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