Alun
Last on at 11pm, 16th Jan 2025
M55 Kent
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Races
397 -
Miles
20027 -
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
| About Me | |
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Road, track and cross country athlete.
Ran (not particularly well because I didn't train properly) whilst at school in the late '70s and early '80s before taking 19 years off (apart from 2 or 3 times a week for a year in the mid '90s). Resumed in early 2003 but didn't really hit my peak until my mid 50s, I've run almost daily since early 2020, started training with the club's distance group and have gone from strength to strength. Almost all my PBs have been set in my mid to late 50s apart from the 20 miles which I hope to do in my early 2025 marathon block. PBs Track: 1500m, 4:53.38 Mile, 5:12.56 3000m, 10:14.45 5000m, 17:59.8 10000m, 36:49.85 Road: 5km, 18:05 parkrun, 18:09 5 miles, 29:59 10km, 37:04 10 miles, 62:45 marathon, 81:12 20 miles, 2:20:45 Marathon, 2:59.28 Goals: Nick a few seconds here and there from my track PBs and maybe a minute or two from my road PBs. Run sub 2:55 at London in April 2025 and qualify for an England vest for Chester. Continue to push the top 10 nationally and in GB in the mud for my age group. Show More...
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| My parkrun |
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| Shorne Woods parkrun |
| Recent Training | |||
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16th Jan
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Warm Down | 2.1mi | 18:23 |
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16th Jan
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Intervals | 4.5mi | 33:40 |
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16th Jan
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Warm Up | 2.3mi | 20:28 |
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15th Jan
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Recovery Run | 4.5mi | 38:26 |
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14th Jan
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Intervals | 7.6mi | 56:59 |
| Planned Races | |
|---|---|
| Kent Fitness League (XC) Allhallows Holiday Park | 2nd Feb |
| Kent XC League - Race 5 | 8th Feb |
| English National XC Championships (Men) | 22nd Feb |
| Kent Fitness League (XC) Rough Common, Canterbury | 23rd Feb |
| British Masters XC Championships - M60 and under | 15th Mar |
| 12 Month Benchmarks | Run | Bike |
|---|---|---|
| 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 |
| Buddies (11) |
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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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2025 | 64 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 64 |
| 2024 | 224 | 237 | 236 | 187 | 168 | 83 | 147 | 190 | 207 | 157 | 174 | 217 | 2228 |
| 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 |
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Sat 21st Dec
Dec 21
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Sun 22nd Dec
Dec 22
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Mon 23rd Dec
Dec 23
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Tue 24th Dec
Dec 24
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Wed 25th Dec
Dec 25
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Thu 26th Dec
Dec 26
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Fri 27th Dec
Dec 27
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0.9mi,
8:11Run - Warm Down
Post race warm down with Sam, one lap of the bottom field was enough!
1) 0.62mi - 6:00(9:39/mi) 120/132bpm [1158b/mi] 73cal 327/417W 2) 0.23mi - 2:11(9:32/mi) 133/138bpm [1268b/mi] 29cal 360/473W  Add a comment
7.5mi,
54:57Run - Cross Country
South of the Thames Championship Race
7½ miles of mud, hills, mud, hills, mud and hills, did I mention the mud and the hills??? Never had such a tough race around the Somerhill School parkland, slipping and sliding both up and down the hills, stiff breeze. Utterly relentless, I'll sleep well tonight!! 🏃💪 71st out of 208 66th male out of 166 6th M50 out of 39 (2nd M55 out of 17). That'll do pig, that'll do... 1) 0.62mi - 4:03(6:31/mi) 139/158bpm [906b/mi] 64cal 445/565W 2) 0.62mi - 4:32(7:18/mi) 157/164bpm [1145b/mi] 78cal 442/593W 3) 0.62mi - 4:42(7:33/mi) 158/164bpm [1194b/mi] 81cal 428/617W 4) 0.62mi - 4:10(6:43/mi) 156/162bpm [1047b/mi] 72cal 405/533W 5) 0.62mi - 4:38(7:28/mi) 156/165bpm [1165b/mi] 78cal 438/540W 6) 0.62mi - 4:53(7:52/mi) 159/165bpm [1251b/mi] 85cal 409/510W 7) 0.62mi - 4:29(7:12/mi) 155/166bpm [1116b/mi] 76cal 409/598W 8) 0.62mi - 4:27(7:10/mi) 154/160bpm [1105b/mi] 74cal 407/532W 9) 0.62mi - 5:06(8:12/mi) 156/162bpm [1279b/mi] 83cal 405/512W 10) 0.62mi - 4:50(7:47/mi) 157/163bpm [1223b/mi] 81cal 403/477W 11) 0.62mi - 4:34(7:21/mi) 156/163bpm [1146b/mi] 78cal 408/664W 12) 0.62mi - 4:27(7:09/mi) 157/161bpm [1124b/mi] 74cal 420/504W 13) 0.01mi - 6(6:59/mi) 160/161bpm [1117b/mi] 2cal 458/474W Add a comment
0.9mi,
7:59Run - Warm Up
Pre race warm up with a little bit of course recce, soft under foot and very slippery around most of the course if this little bit is anything to go by.
This is going to be brutal! 1) 0.62mi - 5:38(9:05/mi) 133/149bpm [1207b/mi] 79cal 383/522W 2) 0.29mi - 2:21(8:00/mi) 136/147bpm [1087b/mi] 34cal 344/408W Add a comment |
8.6mi,
1:12:09 Run - Medium Long Run
Easy paced chatty miles with abigail royden, Jacques Cunningham-Marsh and Barry Royden (until the bottom of Maidstone Road), channeling my inner Gareth Williams when hitting the deck after the Ito Way underpass.
Not feeling too bad after yesterday's race, even had enough to chase the sandbagger up Montrose Avenue...🤣 1) 0.62mi - 5:20(8:36/mi) 112/122bpm [963b/mi] 66cal 362/428W 2) 0.62mi - 4:58(7:59/mi) 113/118bpm [902b/mi] 63cal 358/394W 3) 0.62mi - 5:50(9:23/mi) 114/122bpm [1069b/mi] 71cal 316/589W 4) 0.62mi - 4:54(7:54/mi) 119/125bpm [940b/mi] 65cal 362/424W 5) 0.62mi - 4:59(8:02/mi) 117/126bpm [940b/mi] 63cal 350/424W 6) 0.62mi - 5:06(8:13/mi) 118/130bpm [969b/mi] 63cal 348/435W 7) 0.62mi - 4:57(7:59/mi) 122/127bpm [973b/mi] 66cal 368/436W 8) 0.62mi - 5:13(8:24/mi) 126/132bpm [1059b/mi] 69cal 396/456W 9) 0.62mi - 5:14(8:25/mi) 126/133bpm [1061b/mi] 69cal 400/495W 10) 0.62mi - 5:23(8:39/mi) 124/134bpm [1073b/mi] 69cal 383/464W 11) 0.62mi - 5:14(8:26/mi) 134/138bpm [1130b/mi] 75cal 418/497W 12) 0.62mi - 5:13(8:24/mi) 130/138bpm [1093b/mi] 71cal 412/543W 13) 0.62mi - 5:27(8:47/mi) 136/143bpm [1194b/mi] 77cal 417/502W 14) 0.53mi - 4:19(8:12/mi) 139/148bpm [1141b/mi] 64cal 430/544W Add a comment |
4.8mi,
38:32 Run - Steady-State
Run to Tesco Strood (recycling printer cartridges and water filters) and on to Amazing Space to collect Sue's Christmas present before running home. Better than driving, the traffic is appalling!
Feeling okay apart from some stiffness after yesterday's spill...🙄 1) 0.62mi - 4:58(7:59/mi) 112/121bpm [895b/mi] 62cal 344/444W 2) 0.62mi - 4:36(7:25/mi) 116/124bpm [860b/mi] 59cal 330/405W 3) 0.62mi - 4:50(7:47/mi) 123/132bpm [958b/mi] 68cal 377/473W 4) 0.62mi - 4:38(7:27/mi) 125/137bpm [932b/mi] 63cal 382/448W 5) 0.62mi - 4:42(7:34/mi) 131/139bpm [992b/mi] 69cal 423/481W 6) 0.62mi - 5:27(8:46/mi) 136/141bpm [1193b/mi] 81cal 431/495W 7) 0.62mi - 5:29(8:50/mi) 130/135bpm [1148b/mi] 75cal 400/457W 8) 0.28mi - 2:19(8:24/mi) 125/129bpm [1050b/mi] 30cal 370/495W 9) 0.18mi - 1:32(8:27/mi) 125/131bpm [1057b/mi] 21cal 380/495W Add a comment |
1.3mi,
11:12 Run - Warm Down
Post session warm down.
1) 0.62mi - 5:17(8:30/mi) 127/137bpm [1080b/mi] 71cal 365/472W 2) 0.62mi - 5:20(8:35/mi) 132/138bpm [1133b/mi] 74cal 355/475W 3) 0.07mi - 35(8:26/mi) 131/133bpm [1105b/mi] 8cal 356/364W Add a comment
1.4mi,
11:28Run - Hill Work
Short Royden Hills
8 x shorter grass hill reps (150m) with a jogged recovery. Reps were 39, 38, 36, 39, 39, 40, 40 and 39 seconds. Utterly spent by the end...🏃💪 1) 0.09mi - 39(7:07/mi) 130/145bpm [925b/mi] 8cal 425/630W 2) 0.08mi - 46(9:26/mi) 149/150bpm [1406b/mi] 12cal 334/637W 3) 0.1mi - 38(6:39/mi) 150/156bpm [997b/mi] 10cal 495/599W 4) 0.08mi - 45(8:52/mi) 154/159bpm [1365b/mi] 12cal 342/629W 5) 0.1mi - 36(6:18/mi) 150/157bpm [946b/mi] 10cal 502/624W 6) 0.08mi - 46(9:10/mi) 157/161bpm [1439b/mi] 13cal 336/686W 7) 0.1mi - 39(6:45/mi) 152/159bpm [1026b/mi] 11cal 502/605W 8) 0.08mi - 45(9:07/mi) 158/161bpm [1440b/mi] 13cal 331/602W 9) 0.1mi - 39(6:46/mi) 152/160bpm [1029b/mi] 11cal 511/598W 10) 0.08mi - 49(9:52/mi) 156/164bpm [1539b/mi] 14cal 320/617W 11) 0.1mi - 40(6:51/mi) 149/157bpm [1020b/mi] 11cal 488/587W 12) 0.08mi - 45(8:58/mi) 156/160bpm [1400b/mi] 12cal 338/632W 13) 0.1mi - 40(6:51/mi) 151/158bpm [1035b/mi] 11cal 510/606W 14) 0.08mi - 51(10:06/mi) 156/163bpm [1576b/mi] 14cal 311/602W 15) 0.1mi - 39(6:41/mi) 150/158bpm [1001b/mi] 11cal 504/620W 16) 0.08mi - 52(10:22/mi) 153/160bpm [1585b/mi] 14cal 304/638W Add a comment
4.3mi,
30:24Run - Hill Work
Long Royden Hills
8 x Luton Rec hill reps (710m) with Jason Simmonds and Ella Webb, initially rolling before climbing up to the top of the hill and recovering down to complete the rep. Reps were 2:56, 2:54, 2:55, 2:58, 3:03, 3:03, 3:01 and 3:04. A very tough session! 🏃💪 1) 0.43mi - 2:56(6:49/mi) 132/154bpm [900b/mi] 42cal 460/660W 2) 0.1mi - 48(8:16/mi) 147/156bpm [1215b/mi] 13cal 347/636W 3) 0.44mi - 2:54(6:32/mi) 149/159bpm [973b/mi] 48cal 468/782W 4) 0.1mi - 48(7:50/mi) 155/161bpm [1213b/mi] 13cal 341/623W 5) 0.44mi - 2:55(6:36/mi) 154/163bpm [1016b/mi] 49cal 472/632W 6) 0.1mi - 48(7:59/mi) 157/164bpm [1254b/mi] 14cal 341/638W 7) 0.44mi - 2:58(6:42/mi) 154/163bpm [1031b/mi] 51cal 463/588W 8) 0.1mi - 48(8:14/mi) 159/163bpm [1309b/mi] 13cal 332/602W 9) 0.44mi - 3:03(6:52/mi) 154/163bpm [1056b/mi] 51cal 451/600W 10) 0.1mi - 48(8:22/mi) 158/164bpm [1323b/mi] 14cal 332/650W 11) 0.44mi - 3:01(6:49/mi) 155/164bpm [1056b/mi] 51cal 456/632W 12) 0.1mi - 52(8:39/mi) 157/164bpm [1358b/mi] 15cal 316/605W 13) 0.44mi - 3:01(6:49/mi) 154/165bpm [1050b/mi] 51cal 460/719W 14) 0.1mi - 49(8:34/mi) 159/166bpm [1363b/mi] 14cal 331/622W 15) 0.45mi - 3:04(6:51/mi) 154/163bpm [1054b/mi] 52cal 454/655W 16) 0.08mi - 49(9:47/mi) 157/164bpm [1537b/mi] 14cal 310/589W Add a comment
1.7mi,
13:42Run - Warm Up
Pre session warm up.
1) 0.62mi - 5:14(8:25/mi) 109/122bpm [917b/mi] 63cal 356/459W 2) 0.62mi - 5:08(8:16/mi) 122/129bpm [1008b/mi] 71cal 379/506W 3) 0.42mi - 3:20(7:55/mi) 127/136bpm [1005b/mi] 47cal 386/502W Add a comment |
5.3mi,
39:32 Run - parkrun
Great Lines Christmas Day parkrun, sore legs after yesterday's session but gradually eased as I climbed towards the Naval Memorial.
Struggled to pass one athlete who was determined to hold onto his place - he didn't seem to defend that strongly for anyone else... Eased into the finish for 19:58, my fastest here for some time. Merry Christmas to my 1) 0.62mi - 5:19(8:34/mi) 111/121bpm [950b/mi] 65cal 363/441W 2) 0.17mi - 1:33(8:56/mi) 118/128bpm [1054b/mi] 21cal 348/520W 3) 0.62mi - 4:12(6:46/mi) 138/152bpm [934b/mi] 65cal 464/545W 4) 0.62mi - 4:00(6:26/mi) 153/157bpm [984b/mi] 68cal 462/523W 5) 0.62mi - 3:54(6:16/mi) 150/154bpm [940b/mi] 65cal 445/536W 6) 0.62mi - 4:14(6:48/mi) 155/159bpm [1055b/mi] 72cal 473/542W 7) 0.6mi - 3:38(6:05/mi) 154/160bpm [938b/mi] 62cal 437/550W 8) 0.62mi - 6:15(10:04/mi) 124/154bpm [1248b/mi] 75cal 336/460W 9) 0.62mi - 5:15(8:27/mi) 120/125bpm [1014b/mi] 71cal 349/448W 10) 0.15mi - 1:12(8:04/mi) 118/122bpm [951b/mi] 16cal 362/376W Add a comment |
10.4mi,
1:23:17 Run - Long Run
10½ chatty miles, with Jason, to and around the Shorne Wood parkrun course before running home.
Tired legs to begin with after a few heavy days but the comfortable pace felt good. 1) 0.62mi - 5:11(8:20/mi) 110/122bpm [916b/mi] 65cal 358/428W 2) 0.62mi - 5:09(8:18/mi) 118/126bpm [979b/mi] 69cal 367/438W 3) 0.62mi - 5:05(8:11/mi) 113/128bpm [925b/mi] 62cal 384/478W 4) 0.62mi - 5:04(8:10/mi) 116/123bpm [947b/mi] 65cal 379/464W 5) 0.62mi - 5:04(8:10/mi) 121/130bpm [987b/mi] 67cal 386/484W 6) 0.62mi - 5:16(8:28/mi) 125/129bpm [1059b/mi] 70cal 400/434W 7) 0.62mi - 4:37(7:25/mi) 121/128bpm [898b/mi] 59cal 375/582W 8) 0.62mi - 5:02(8:06/mi) 126/134bpm [1021b/mi] 68cal 408/478W 9) 0.62mi - 5:13(8:23/mi) 130/137bpm [1090b/mi] 72cal 397/442W 10) 0.62mi - 4:59(8:02/mi) 126/130bpm [1012b/mi] 65cal 389/450W 11) 0.62mi - 4:50(7:47/mi) 124/130bpm [965b/mi] 64cal 375/435W 12) 0.62mi - 5:08(8:16/mi) 125/130bpm [1033b/mi] 67cal 379/454W 13) 0.62mi - 4:49(7:45/mi) 120/129bpm [931b/mi] 62cal 363/475W 14) 0.62mi - 4:51(7:48/mi) 121/131bpm [943b/mi] 66cal 383/474W 15) 0.62mi - 5:04(8:09/mi) 130/134bpm [1059b/mi] 69cal 403/444W 16) 0.62mi - 4:36(7:24/mi) 122/132bpm [903b/mi] 60cal 368/420W 17) 0.42mi - 3:20(8:00/mi) 125/128bpm [1000b/mi] 48cal 379/470W Add a comment |
8.8mi,
1:14:30 Run - Trail Run
Afternoon Trail Run
8½ easy, muddy miles around Ranscombe Farm (all bar 75 seconds in zones 1 and 2), started out on the roads down to Park Pale and then trails all the way until the final ¾ of a mile. 🏃💪 Road shoes suitable for everything apart from a very slippery 100 yards from the HS1 bridge to the M2 underpass. 1) 0.62mi - 5:08(8:16/mi) 111/119bpm [918b/mi] 66cal 374/425W 2) 0.62mi - 5:05(8:11/mi) 119/124bpm [974b/mi] 70cal 389/436W 3) 0.62mi - 4:46(7:41/mi) 115/125bpm [883b/mi] 62cal 388/478W 4) 0.62mi - 5:18(8:31/mi) 121/128bpm [1031b/mi] 71cal 390/445W 5) 0.62mi - 6:07(9:51/mi) 119/128bpm [1171b/mi] 72cal 330/483W 6) 0.62mi - 5:04(8:10/mi) 117/129bpm [955b/mi] 62cal 374/521W 7) 0.62mi - 5:32(8:54/mi) 124/142bpm [1104b/mi] 72cal 388/497W 8) 0.62mi - 5:09(8:17/mi) 116/124bpm [961b/mi] 57cal 330/479W 9) 0.62mi - 6:03(9:44/mi) 129/134bpm [1256b/mi] 81cal 401/439W 10) 0.62mi - 5:16(8:29/mi) 129/137bpm [1094b/mi] 74cal 381/521W 11) 0.62mi - 5:16(8:29/mi) 122/130bpm [1035b/mi] 70cal 357/460W 12) 0.62mi - 5:24(8:42/mi) 125/131bpm [1088b/mi] 76cal 344/437W 13) 0.62mi - 4:51(7:49/mi) 125/132bpm [977b/mi] 65cal 368/447W 14) 0.62mi - 4:54(7:53/mi) 125/129bpm [986b/mi] 72cal 392/502W 15) 0.07mi - 35(8:35/mi) 122/126bpm [1046b/mi] 8cal 359/388W Add a comment |
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Sat 28th Dec
Dec 28
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Sun 29th Dec
Dec 29
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Mon 30th Dec
Dec 30
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Tue 31st Dec
Dec 31
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Wed 1st Jan
Jan 1
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Thu 2nd Jan
Jan 2
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Fri 3rd Jan
Jan 3
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7mi,
52:29 Run - parkrun
Bromley parkrun Plus
Final parkrun of 2024, fancied a tilt at the Bromley version on a misty and chilly morning. Just over a mile warm up, met Mark, Karen and Kerstin for the start and then blasted around the 2½ laps (23rd and 18:31), finished off with 2 laps warm down, the first with Kerstin. Felt good despite the accumulated mileage! 🏃💪 1) 0.62mi - 5:03(8:07/mi) 115/124bpm [933b/mi] 65cal 368/439W 2) 0.54mi - 4:51(8:58/mi) 116/125bpm [1040b/mi] 62cal 349/401W 3) 0.62mi - 3:41(5:55/mi) 136/149bpm [806b/mi] 54cal 475/579W 4) 0.62mi - 3:49(6:08/mi) 149/154bpm [914b/mi] 64cal 474/525W 5) 0.62mi - 3:44(6:01/mi) 152/157bpm [914b/mi] 65cal 481/516W 6) 0.62mi - 3:49(6:08/mi) 155/159bpm [952b/mi] 66cal 480/543W 7) 0.59mi - 3:29(5:54/mi) 156/159bpm [921b/mi] 61cal 480/498W 8) 0.62mi - 5:51(9:25/mi) 119/158bpm [1121b/mi] 70cal 326/527W 9) 0.62mi - 5:17(8:30/mi) 124/128bpm [1054b/mi] 67cal 355/380W 10) 0.62mi - 5:19(8:33/mi) 120/128bpm [1025b/mi] 67cal 363/398W 11) 0.62mi - 5:12(8:23/mi) 122/125bpm [1022b/mi] 69cal 360/396W 12) 0.28mi - 2:25(8:42/mi) 124/127bpm [1079b/mi] 31cal 367/399W Add a comment |
9.4mi,
1:21:53 Run - Long Run
Sunday Morning Longish Trail Run
Almost 9½ miles around Ranscombe Farm, muddy everywhere and very slippery in places, loads of the usual hills. Kept my heart rate in zones 1 and 2 for all but the steepest or longest climbs. 🏃💪 Glorious despite the misty conditions. 1) 0.62mi - 5:13(8:23/mi) 114/125bpm [956b/mi] 66cal 367/435W 2) 0.62mi - 5:21(8:36/mi) 124/130bpm [1067b/mi] 73cal 376/456W 3) 0.62mi - 5:26(8:45/mi) 125/134bpm [1093b/mi] 73cal 362/490W 4) 0.62mi - 5:35(8:59/mi) 124/130bpm [1114b/mi] 76cal 361/444W 5) 0.62mi - 5:20(8:34/mi) 125/132bpm [1072b/mi] 71cal 360/511W 6) 0.62mi - 6:10(9:56/mi) 132/146bpm [1311b/mi] 86cal 359/466W 7) 0.62mi - 5:26(8:44/mi) 124/137bpm [1083b/mi] 71cal 330/502W 8) 0.62mi - 5:11(8:20/mi) 123/133bpm [1025b/mi] 65cal 351/508W 9) 0.62mi - 5:54(9:29/mi) 126/141bpm [1195b/mi] 77cal 366/475W 10) 0.62mi - 5:14(8:26/mi) 120/139bpm [1012b/mi] 68cal 341/481W 11) 0.62mi - 5:14(8:25/mi) 128/141bpm [1077b/mi] 73cal 366/474W 12) 0.62mi - 5:57(9:35/mi) 129/135bpm [1237b/mi] 80cal 380/465W 13) 0.62mi - 5:26(8:45/mi) 128/133bpm [1120b/mi] 74cal 336/455W 14) 0.62mi - 4:51(7:48/mi) 127/134bpm [991b/mi] 64cal 360/445W 15) 0.62mi - 4:49(7:45/mi) 127/130bpm [985b/mi] 70cal 381/483W 16) 0.09mi - 47(8:45/mi) 126/130bpm [1103b/mi] 10cal 353/389W Add a comment |
5.1mi,
37:02 Run - Steady-State
37 minutes at 129bpm, ran from Shorne Ridgeway to, around the Shorne Wood parkrun course and back.
Feeling strong. 🏃💪 1) 0.62mi - 4:49(7:46/mi) 116/130bpm [900b/mi] 65cal 452/567W 2) 0.62mi - 4:32(7:18/mi) 128/135bpm [934b/mi] 69cal 436/558W 3) 0.62mi - 4:31(7:15/mi) 132/136bpm [958b/mi] 69cal 427/532W 4) 0.62mi - 4:29(7:13/mi) 136/141bpm [982b/mi] 70cal 459/520W 5) 0.62mi - 4:23(7:04/mi) 135/140bpm [953b/mi] 68cal 424/489W 6) 0.62mi - 4:35(7:22/mi) 136/140bpm [1002b/mi] 71cal 433/526W 7) 0.62mi - 4:35(7:23/mi) 137/143bpm [1011b/mi] 72cal 439/522W 8) 0.62mi - 4:32(7:18/mi) 136/142bpm [993b/mi] 69cal 395/478W 9) 0.08mi - 34(7:16/mi) 131/135bpm [952b/mi] 8cal 400/447W 10) 0mi - 2(9:30/mi) 127/127bpm [1207b/mi] 406/406W Add a comment |
0.8mi,
6:17 Run - Warm Down
Post session warm down with Jason.
Last run of a very successful 2024 completed, 2228 miles completed. See you in 2025!! 🏃💪 1) 0.62mi - 5:13(8:24/mi) 112/122bpm [942b/mi] 65cal 365/625W 2) 0.13mi - 1:04(8:14/mi) 116/122bpm [954b/mi] 14cal 324/349W Add a comment
3.4mi,
24:54Run - Intervals
Distance Group Grass Session
8 x 600m with a 30 seconds jogged recovery, didn't push too hard because my legs were shot to pieces after a couple of tough days. One more tempo run in the morning and then generally easy in preparation for a heavy weekend (Kent champs on Saturday and the ditches in the KFL at Minnis Bay on Sunday)... 1) 0.37mi - 2:34(6:52/mi) 122/136bpm [837b/mi] 36cal 404/544W 2) 0.05mi - 28(9:02/mi) 127/133bpm [1147b/mi] 7cal 408/463W 3) 0.37mi - 2:35(6:56/mi) 132/135bpm [915b/mi] 40cal 404/521W 4) 0.04mi - 29(10:52/mi) 129/132bpm [1401b/mi] 7cal 382/475W 5) 0.37mi - 2:37(6:59/mi) 133/137bpm [928b/mi] 40cal 405/521W 6) 0.05mi - 30(10:19/mi) 135/137bpm [1394b/mi] 7cal 390/456W 7) 0.37mi - 2:38(7:01/mi) 136/143bpm [955b/mi] 41cal 406/532W 8) 0.05mi - 32(11:04/mi) 131/140bpm [1450b/mi] 7cal 375/454W 9) 0.37mi - 2:35(6:55/mi) 133/139bpm [920b/mi] 40cal 413/529W 10) 0.05mi - 30(10:32/mi) 129/133bpm [1359b/mi] 7cal 387/480W 11) 0.37mi - 2:40(7:08/mi) 132/137bpm [941b/mi] 40cal 403/530W 12) 0.05mi - 31(9:48/mi) 127/130bpm [1245b/mi] 7cal 397/473W 13) 0.37mi - 2:37(7:02/mi) 134/141bpm [943b/mi] 40cal 406/493W 14) 0.05mi - 34(11:06/mi) 130/133bpm [1442b/mi] 8cal 379/473W 15) 0.38mi - 2:36(6:54/mi) 136/143bpm [938b/mi] 40cal 409/531W 16) 0.05mi - 29(10:29/mi) 134/138bpm [1404b/mi] 7cal 400/483W Add a comment
1.9mi,
16:22Run - Warm Up
Pre session warm up, first lap with Vanessa and Jason, the second solo. Quite slippery in places, heavy showers rattling through.. 🌧️🏃
1) 0.62mi - 5:31(8:53/mi) 103/119bpm [914b/mi] 62cal 333/428W 2) 0.62mi - 5:32(8:54/mi) 117/122bpm [1041b/mi] 73cal 369/441W 3) 0.62mi - 5:14(8:25/mi) 116/127bpm [977b/mi] 67cal 365/476W 4) 0.01mi - 5(10:01/mi) 121/122bpm [1212b/mi] 1cal 362/374W Add a comment |
6.5mi,
48:43 Run - parkrun
New Year parkrun Plus
Warm up, Mote Park parkrun, warm down. Easy start (500m), powered up the hill to the house and then tempo'd the rest, took places throughout and finished 8th in 21:03. Rather breezy out there. Happy New Year everyone!! 2025 🎉 1) 0.62mi - 5:22(8:39/mi) 110/123bpm [951b/mi] 66cal 351/458W 2) 0.62mi - 5:09(8:17/mi) 121/132bpm [1002b/mi] 70cal 382/525W 3) 0.41mi - 3:20(8:06/mi) 118/130bpm [957b/mi] 42cal 361/487W 4) 0.62mi - 4:20(6:59/mi) 132/150bpm [921b/mi] 64cal 454/627W 5) 0.62mi - 4:08(6:39/mi) 140/148bpm [931b/mi] 66cal 430/536W 6) 0.62mi - 4:09(6:40/mi) 149/155bpm [994b/mi] 69cal 446/569W 7) 0.62mi - 4:03(6:31/mi) 155/160bpm [1009b/mi] 70cal 460/583W 8) 0.62mi - 3:58(6:23/mi) 158/164bpm [1007b/mi] 70cal 459/624W 9) 0.07mi - 26(6:21/mi) 152/153bpm [966b/mi] 7cal 468/486W 10) 0.62mi - 5:11(8:21/mi) 131/154bpm [1094b/mi] 73cal 367/522W 11) 0.62mi - 4:50(7:47/mi) 132/140bpm [1027b/mi] 68cal 387/539W 12) 0.46mi - 3:48(8:19/mi) 133/138bpm [1106b/mi] 52cal 382/521W Add a comment |
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3.8mi,
30:57 Run - Easy
Week 1, day 1 (delayed) of this year's marathon block.
First run since New Year's Day because of back spasms, still a bit tight but definitely going in the right direction. Will continue tomorrow if there's no reaction to this afternoon's run. 1) 0.62mi - 4:56(7:56/mi) 122/133bpm [967b/mi] 69cal 374/448W 2) 0.62mi - 4:53(7:52/mi) 129/135bpm [1014b/mi] 72cal 374/471W 3) 0.62mi - 4:59(8:01/mi) 127/136bpm [1019b/mi] 71cal 414/508W 4) 0.62mi - 5:23(8:40/mi) 131/137bpm [1134b/mi] 77cal 418/460W 5) 0.62mi - 5:11(8:20/mi) 131/138bpm [1092b/mi] 76cal 409/459W 6) 0.61mi - 4:39(7:37/mi) 132/138bpm [1005b/mi] 69cal 390/495W 7) 0.1mi - 57(9:17/mi) 129/136bpm [1197b/mi] 13cal 345/397W Add a comment |
0mi,
4:01 Cross - Ice Bath
4 minutes at 4°C, rather chilly
1) 0mi - 4:01(0/mi) 93/107bpm [INFb/mi] 31cal Add a comment
5mi,
41:01Run - Easy
30 minutes in zone 2 and then 11 minutes warm down in falling snow, these Nimbus 25s are utterly useless on even the lightest dusting of snow (as well as on slippery or muddy grass) as the outer sole is flat apart from the little circles.
Never mind, it never snows here anyway... 🌨️🏃 1) 0.62mi - 4:52(7:50/mi) 126/135bpm [986b/mi] 68cal 390/549W 2) 0.62mi - 4:51(7:48/mi) 133/138bpm [1038b/mi] 74cal 420/498W 3) 0.62mi - 4:56(7:56/mi) 128/137bpm [1016b/mi] 71cal 380/515W 4) 0.62mi - 5:18(8:31/mi) 131/137bpm [1116b/mi] 76cal 383/468W 5) 0.62mi - 5:17(8:30/mi) 132/136bpm [1122b/mi] 76cal 379/417W 6) 0.58mi - 4:47(8:16/mi) 131/137bpm [1084b/mi] 67cal 381/428W 7) 0.62mi - 5:06(8:12/mi) 130/134bpm [1066b/mi] 72cal 399/445W 8) 0.62mi - 5:34(8:57/mi) 126/135bpm [1128b/mi] 73cal 358/509W 9) 0.03mi - 22(10:38/mi) 115/118bpm [1222b/mi] 4cal 314/342W Add a comment |
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4.7mi,
36:58 Run - Easy
30 minutes in zone 2, the remainder warming down with no target.
Absolutely freezing, the thumb and index finger on my left hand felt like frozen sausages by the time I got home and were rather painful as they defrosted, reminded me of playing in the snow when I was considerably younger... Back is definitely feeling better, just needs to finish loosening off to be 100% 1) 0.62mi - 4:50(7:47/mi) 123/133bpm [958b/mi] 68cal 396/487W 2) 0.62mi - 4:52(7:50/mi) 128/138bpm [1002b/mi] 71cal 387/447W 3) 0.62mi - 5:00(8:02/mi) 131/136bpm [1053b/mi] 74cal 399/483W 4) 0.62mi - 4:49(7:45/mi) 129/137bpm [999b/mi] 68cal 378/475W 5) 0.62mi - 5:01(8:05/mi) 132/136bpm [1067b/mi] 73cal 400/476W 6) 0.62mi - 4:59(8:01/mi) 132/141bpm [1057b/mi] 72cal 396/482W 7) 0.06mi - 29(8:15/mi) 136/137bpm [1121b/mi] 7cal 398/429W 8) 0.62mi - 4:47(7:41/mi) 127/135bpm [977b/mi] 65cal 373/408W 9) 0.26mi - 2:11(8:18/mi) 129/134bpm [1071b/mi] 31cal 378/490W Add a comment |
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0mi,
2:01 Cross - Ice Bath
Post parkrun ice bath immersion, 2°C = 2 minutes, coldest yet!
🥶 Add a comment
7.5mi,
57:44Run - parkrun
Chilly parkrun Plus
Short warm up, Great Lines parkrun steady (12th in 20:38), solo warm down lap, extra warm down lap with Reece Perkins and back to the car. Rather chilly (sub zero) but beautiful morning for a little bit of exercise... Back home to prepare for a dip in the ice bath... 1) 0.53mi - 4:32(8:37/mi) 115/130bpm [991b/mi] 58cal 363/421W 2) 0.62mi - 4:15(6:51/mi) 134/151bpm [917b/mi] 64cal 461/534W 3) 0.62mi - 4:12(6:46/mi) 148/153bpm [1001b/mi] 70cal 453/506W 4) 0.62mi - 4:00(6:27/mi) 147/149bpm [948b/mi] 66cal 454/520W 5) 0.62mi - 4:17(6:54/mi) 154/158bpm [1062b/mi] 73cal 461/532W 6) 0.61mi - 3:53(6:22/mi) 150/155bpm [955b/mi] 66cal 455/543W 7) 0.62mi - 5:29(8:49/mi) 132/146bpm [1163b/mi] 75cal 371/488W 8) 0.62mi - 4:40(7:31/mi) 140/145bpm [1053b/mi] 72cal 405/464W 9) 0.62mi - 5:01(8:05/mi) 123/135bpm [993b/mi] 65cal 371/418W 10) 0.62mi - 5:31(8:52/mi) 128/132bpm [1135b/mi] 73cal 365/432W 11) 0.62mi - 5:11(8:21/mi) 123/130bpm [1027b/mi] 64cal 353/412W 12) 0.62mi - 5:28(8:49/mi) 122/128bpm [1075b/mi] 69cal 354/401W 13) 0.13mi - 1:14(9:14/mi) 123/127bpm [1135b/mi] 16cal 347/403W Add a comment |
12.2mi,
1:39:54 Run - Long Run
Sunday Afternoon Long Running
No KFL today due to frozen paths so did the alternative long run instead. Planned to run around Ranscombe Farm in road shoes but the ice and frozen mud had partially thawed, as a consequence the surface was far too slippery for the soles of the "modern" road shoe. Ran past the mausoleum instead, out to Cobham village and across the trails to Shorne Wood country park, completed a few laps and loops inside the parkrun course and then headed home. 90 minutes in zone 2 or thereabouts (just short of 11 miles) and then around 10 minutes warming down. 1) 0.62mi - 5:03(8:07/mi) 123/133bpm [999b/mi] 70cal 375/458W 2) 0.62mi - 5:12(8:22/mi) 132/138bpm [1105b/mi] 77cal 384/465W 3) 0.62mi - 5:29(8:50/mi) 131/143bpm [1156b/mi] 77cal 360/505W 4) 0.62mi - 5:39(9:05/mi) 137/147bpm [1244b/mi] 83cal 412/473W 5) 0.62mi - 5:10(8:19/mi) 129/136bpm [1073b/mi] 71cal 347/440W 6) 0.62mi - 5:06(8:13/mi) 128/138bpm [1052b/mi] 71cal 367/421W 7) 0.62mi - 4:56(7:57/mi) 134/137bpm [1065b/mi] 71cal 392/451W 8) 0.62mi - 5:06(8:13/mi) 129/135bpm [1059b/mi] 70cal 342/445W 9) 0.62mi - 5:22(8:38/mi) 132/142bpm [1139b/mi] 74cal 377/467W 10) 0.62mi - 5:13(8:23/mi) 132/142bpm [1107b/mi] 71cal 356/434W 11) 0.62mi - 5:03(8:08/mi) 132/137bpm [1074b/mi] 70cal 379/433W 12) 0.62mi - 4:59(8:02/mi) 134/137bpm [1076b/mi] 69cal 369/428W 13) 0.62mi - 5:02(8:05/mi) 132/137bpm [1068b/mi] 69cal 367/409W 14) 0.62mi - 5:07(8:14/mi) 134/137bpm [1104b/mi] 70cal 376/426W 15) 0.62mi - 4:58(7:59/mi) 134/138bpm [1070b/mi] 68cal 374/457W 16) 0.62mi - 4:38(7:27/mi) 132/137bpm [983b/mi] 60cal 362/448W 17) 0.62mi - 4:45(7:39/mi) 134/139bpm [1025b/mi] 66cal 391/493W 18) 0.39mi - 3:12(8:11/mi) 141/144bpm [1154b/mi] 47cal 396/456W 19) 0.62mi - 4:52(7:49/mi) 134/145bpm [1048b/mi] 64cal 358/483W 20) 0.62mi - 4:58(8:00/mi) 135/138bpm [1080b/mi] 68cal 372/472W 21) 0mi - 4(13:00/mi) 131/131bpm [1702b/mi] 1cal 327/349W Add a comment |
3.6mi,
30:05 Run - Recovery Run
30 minutes in zone 2, home, Gravesend Road, Watling Street, Strood town centre, North Street, Brompton Lane, Jersey Road, Gravesend Road and home again.
So called recovery pace (according to my watch) but it's more like easy... 1) 0.62mi - 4:52(7:50/mi) 119/131bpm [931b/mi] 67cal 381/522W 2) 0.62mi - 4:36(7:24/mi) 120/129bpm [888b/mi] 62cal 348/395W 3) 0.62mi - 4:59(8:01/mi) 131/138bpm [1049b/mi] 73cal 406/515W 4) 0.62mi - 5:42(9:10/mi) 133/140bpm [1219b/mi] 81cal 397/478W 5) 0.62mi - 5:29(8:50/mi) 131/137bpm [1156b/mi] 77cal 394/500W 6) 0.5mi - 4:23(8:49/mi) 129/133bpm [1138b/mi] 60cal 388/452W 7) 0.01mi - 5(7:49/mi) 126/127bpm [984b/mi] 1cal 346/356W Add a comment |
7.6mi,
56:59 Run - Intervals
Week 2 Day 2, Kilometre Intervals
Solo intervals session. 10 minutes warm up, 6 x 5 minutes in zone 4 with 60 seconds recoveries, warm down to home. Distances for each rep were 1.25km, 1.24km, 1.24km, 1.23km, 1.24km and 1.26km. Difficult to keep my heart rate from exceeding the target on an undulating circuit, so just went with it... 1) 0.62mi - 5:10(8:18/mi) 120/130bpm [997b/mi] 69cal 389/441W 2) 0.59mi - 4:50(8:09/mi) 125/132bpm [1019b/mi] 66cal 376/441W 3) 0.62mi - 3:58(6:23/mi) 146/153bpm [933b/mi] 66cal 457/570W 4) 0.15mi - 1:02(6:40/mi) 152/154bpm [1012b/mi] 18cal 536/583W 5) 0.1mi - 1:00(9:56/mi) 142/154bpm [1410b/mi] 15cal 341/511W 6) 0.62mi - 3:59(6:24/mi) 149/157bpm [955b/mi] 66cal 436/581W 7) 0.15mi - 1:01(6:53/mi) 153/155bpm [1054b/mi] 17cal 513/564W 8) 0.11mi - 1:00(9:28/mi) 146/156bpm [1383b/mi] 15cal 352/513W 9) 0.62mi - 3:59(6:24/mi) 151/157bpm [966b/mi] 67cal 441/529W 10) 0.15mi - 1:01(6:56/mi) 154/157bpm [1068b/mi] 18cal 499/554W 11) 0.1mi - 1:00(10:19/mi) 147/157bpm [1517b/mi] 15cal 338/513W 12) 0.62mi - 4:02(6:29/mi) 151/156bpm [978b/mi] 68cal 441/514W 13) 0.14mi - 58(6:53/mi) 155/157bpm [1068b/mi] 17cal 477/533W 14) 0.09mi - 1:00(10:44/mi) 148/156bpm [1589b/mi] 15cal 360/533W 15) 0.62mi - 4:01(6:28/mi) 152/157bpm [983b/mi] 68cal 439/562W 16) 0.15mi - 59(6:29/mi) 157/159bpm [1018b/mi] 17cal 464/570W 17) 0.09mi - 1:00(11:18/mi) 152/160bpm [1716b/mi] 16cal 350/578W 18) 0.62mi - 3:59(6:24/mi) 154/162bpm [987b/mi] 69cal 441/559W 19) 0.16mi - 1:01(6:16/mi) 158/161bpm [991b/mi] 18cal 454/528W 20) 0.08mi - 1:00(12:25/mi) 152/161bpm [1888b/mi] 16cal 353/582W 21) 0.62mi - 6:00(9:39/mi) 128/140bpm [1234b/mi] 69cal 336/377W 22) 0.54mi - 4:59(9:17/mi) 127/131bpm [1180b/mi] 63cal 340/436W Add a comment |
4.5mi,
38:26 Run - Recovery Run
Very easy paced circuit of the Strood environs, quite difficult to keep my heart rate in the right range because of the long climb up Cliffe Road.
1) 0.62mi - 5:11(8:21/mi) 113/125bpm [944b/mi] 65cal 352/508W 2) 0.62mi - 4:57(7:59/mi) 116/126bpm [926b/mi] 64cal 353/426W 3) 0.62mi - 4:57(7:57/mi) 122/128bpm [971b/mi] 67cal 364/428W 4) 0.62mi - 5:10(8:19/mi) 126/133bpm [1048b/mi] 72cal 381/440W 5) 0.62mi - 6:11(9:56/mi) 130/138bpm [1292b/mi] 85cal 391/487W 6) 0.62mi - 5:18(8:32/mi) 125/131bpm [1066b/mi] 70cal 382/489W 7) 0.62mi - 5:24(8:41/mi) 125/132bpm [1086b/mi] 70cal 373/433W 8) 0.13mi - 1:18(9:36/mi) 121/127bpm [1162b/mi] 15cal 341/422W Add a comment |
2.1mi,
18:23 Run - Warm Down
Post session warm down with the group
1) 0.62mi - 5:32(8:55/mi) 124/131bpm [1106b/mi] 75cal 375/472W 2) 0.62mi - 5:27(8:47/mi) 121/132bpm [1062b/mi] 69cal 330/403W 3) 0.62mi - 5:23(8:40/mi) 124/131bpm [1075b/mi] 71cal 351/417W 4) 0.24mi - 2:00(8:25/mi) 125/128bpm [1052b/mi] 27cal 358/465W Add a comment
4.5mi,
33:40Run - Intervals
Distance Group Grass Session
Tempo sets, 4 laps, 3 laps, 3 laps with 2 minutes in between each set. Paced at 3:59/km, 3:54/km and 3:56/km Felt pretty good, it's been a while since I did a session like this, really enjoyed it. 1) 1.74mi - 11:10(6:24/mi) 145/160bpm [929b/mi] 180cal 454/589W 2) 0.02mi - 2:00(1:42:25/mi) 120/158bpm [12290b/mi] 20cal 30/589W 3) 1.31mi - 8:12(6:16/mi) 152/161bpm [953b/mi] 135cal 466/565W 4) 0.03mi - 2:00(58:24/mi) 124/157bpm [7242b/mi] 18cal 46/639W 5) 1.31mi - 8:18(6:20/mi) 152/160bpm [962b/mi] 138cal 455/565W 6) 0.04mi - 2:00(55:16/mi) 120/159bpm [6632b/mi] 15cal 40/545W Add a comment
2.3mi,
20:28Run - Warm Up
Pre session warm up, met the group on Longhill Avenue and ran back with them.
1) 0.62mi - 5:21(8:36/mi) 118/132bpm [1015b/mi] 70cal 384/454W 2) 0.62mi - 5:32(8:55/mi) 121/134bpm [1078b/mi] 72cal 359/425W 3) 0.62mi - 5:45(9:15/mi) 119/129bpm [1100b/mi] 73cal 347/460W 4) 0.42mi - 3:50(9:05/mi) 109/118bpm [991b/mi] 42cal 316/433W Add a comment |
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