Sampson

Last on at 1pm, 28th May 2024

M35 Greater London

Elk (65)

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Crystal Palace Fun Runners | VEGAN RUNNERS UK

Races
125
Miles
7517
Miles
4
Miles
284
Miles
648
WAVA
68.76%
Mile
6:27
5k
19:07
10k
39:45
10M
1:24:06
Half
1:29:55
Mara
3:32:25

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

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Recent Blogs
T-27: Race legs	26th May
T-28: The sub-90 half	20th May
T-29: Jumper's knee	12th May
T-30: April wrapped	6th May
T-31: First ailment of the year	28th Apr

My parkrun
Crystal Palace parkrun

Recent Training
28th May	General	3.6mi	31:17
27th May	General	2.6mi	25:35
26th May	Long Run	11.5mi	1:33:11
25th May	General	3.5mi	35:03
24th May	General	4.7mi	42:28

Planned Races
Dulwich Midsummer Relays	19th Jun
F’Laps	6th Jul
Valencia Marathon	1st Dec

12 Month Benchmarks	Run	Bike
Mile	5:56	6:41
5k	18:58	27:07
5mi	31:44	0
10k	39:34	0
10mi	1:07:21	0
Half	1:28:18	0
20mi	2:53:27	0
Mara	3:58:18	0

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1243

Recent Threads
Rundle

Buddies (5)

Followers (10)

Badges Collected	See available badges
+ 344 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2011	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1												6:27 59.66		6:27 6:27/mi	59.66
2.6mi	2												17:52 60.69	17:47 61.37	17:47 6:50/mi	61.37
5km	89					24:25 52.63	24:26 52.59	23:56 53.70		22:55 56.25	24:01 53.84	21:18 60.98	20:04 65.50	19:07 68.76	19:07 6:09/mi	68.76
10km	11	1:06:02 39.98	1:04:45 40.77	59:41 44.23			49:26 53.41	49:09 53.71				43:05 61.63	43:57 60.62	39:45 67.30	39:45 6:24/mi	67.30
10mi	3				1:24:06 52.02	1:29:08 49.08	1:27:33 49.97								1:24:06 8:25/mi	52.02
13.1mi	10				1:49:05 53.15			1:46:11 54.60	1:47:53 53.74		1:48:23 53.55	1:44:54 55.43	1:43:44 56.20	1:29:55 65.06	1:29:55 6:52/mi	65.06
26.2mi	7			4:47:00 42.35							5:23:35 37.61	3:32:25 57.39	3:59:38 51.01		3:32:25 8:06/mi	57.39
55km	1											7:13:38 39.07			7:13:38 12:41/mi	39.07
40mi	1												8:18:52 41.40		8:18:52 12:28/mi	41.40

Date	Planned Races			Distance
1 Dec	Valencia Marathon Confirmed			26.2mi
6 Jul	F’Laps			24hr
19 Jun	Dulwich Midsummer Relays			1mi
2024		Result	WAVA	Distance
25 May	Dulwich parkrun	31:40	41.51	5km
22 May	Beckenham Team Relay PB	17:47	61.37	2.6mi
19 May	Hackney Half Marathon PB	1:29:55	65.06	13.1mi
18 May	Crystal Palace parkrun	28:38	45.91	5km
11 May	Bromley parkrun	21:28	61.23	5km
4 May	Crystal Palace parkrun	32:06	40.95	5km
27 Apr	Dulwich parkrun	30:16	43.43	5km
20 Apr	Dulwich parkrun	21:45	60.43	5km
13 Apr	RunThrough Battersea Park 10k PB	39:45	67.30	10km
6 Apr	Crystal Palace parkrun	32:04	40.99	5km
30 Mar	Dulwich parkrun PB	19:07	68.76	5km
23 Mar	Dulwich parkrun	23:12	56.66	5km
9 Mar	Crystal Palace parkrun	31:30	41.73	5km
2 Mar	Crystal Palace parkrun	24:00	54.77	5km
25 Feb	Brighton Half Marathon	2:03:23	47.41	13.1mi
24 Feb	Dulwich parkrun	27:28	47.86	5km
17 Feb	Exeter Riverside parkrun	34:07	38.53	5km
10 Feb	Dulwich parkrun	19:35	67.12	5km
3 Feb	Brockwell parkrun, Herne Hill	34:13	38.42	5km
27 Jan	Crystal Palace parkrun	24:53	52.82	5km
20 Jan	Dulwich parkrun	32:36	40.32	5km
13 Jan	Hilly Fields parkrun	27:34	47.68	5km
6 Jan	Crystal Palace parkrun	25:07	52.33	5km
1 Jan	Peckham Rye parkrun	32:36	40.32	5km
2023		Result	WAVA	Distance
30 Dec	Warrington parkrun	32:26	40.53	5km
25 Dec	Dulwich parkrun SB	20:04	65.50	5km
23 Dec	Crystal Palace parkrun	25:19	51.92	5km
16 Dec	Beckenham Place parkrun	24:34	53.51	5km
2 Dec	Dulwich parkrun	20:15	64.91	5km
25 Nov	Crystal Palace parkrun	32:41	39.95	5km
11 Nov	Warrington Way PB	8:18:52	41.40	40mi
4 Nov	Crystal Palace parkrun	24:59	52.27	5km
28 Oct	Brockwell parkrun, Herne Hill	32:59	39.59	5km
22 Oct	RunThrough Battersea Park Marathon SB	3:59:38	51.01	26.2mi
21 Oct	Beckenham Place parkrun	32:03	40.74	5km
15 Oct	Bath Half SB	1:43:44	56.20	13.1mi
14 Oct	Bath Skyline parkrun	23:47	54.90	5km
7 Oct	Burgess parkrun	27:25	47.63	5km
7 Oct	The Doctor K Cup	26:53	48.57	5km
16 Sep	South Norwood parkrun	32:00	40.81	5km
10 Sep	Richmond RUNFEST Marathon	4:33:13	44.74	26.2mi
9 Sep	Dulwich parkrun	31:31	41.43	5km
2 Sep	Beckenham Place parkrun	32:42	39.93	5km
19 Aug	Hove Promenade parkrun	20:28	63.80	5km
12 Aug	Crystal Palace parkrun	26:53	48.57	5km
29 Jul	Crystal Palace parkrun	21:38	60.36	5km
15 Jul	Tøyen parkrun	33:02	39.53	5km
8 Jul	Crystal Palace parkrun	27:01	48.33	5km
21 Jun	Dulwich Midsummer Relays PB	6:27	59.66	1mi
10 Jun	Crystal Palace parkrun	26:28	49.34	5km
28 May	Edinburgh Marathon	4:06:17	49.63	26.2mi
17 May	Beckenham Team Relay SB	17:52	60.69	2.6mi
8 Apr	Crystal Palace parkrun	29:17	44.59	5km
25 Mar	Peckham Rye parkrun	31:35	41.34	5km
12 Mar	Brescia Art Marathon	4:14:35	48.01	26.2mi
25 Feb	Catford parkrun	24:29	53.33	5km
11 Feb	South Norwood parkrun	23:25	55.76	5km
5 Feb	Cancer Research London Winter Run 10K SB	43:57	60.62	10km
4 Feb	Crystal Palace parkrun	26:30	49.27	5km
28 Jan	Dulwich parkrun	32:14	40.51	5km
21 Jan	Beckenham Place parkrun	34:10	38.22	5km
1 Jan	Dulwich parkrun	22:45	57.40	5km
2022		Result	WAVA	Distance
10 Dec	RunThrough Battersea Park 10k	43:58	60.60	10km
20 Nov	Conwy Half Marathon SB	1:44:54	55.43	13.1mi
29 Oct	Crystal Palace parkrun SB	21:18	60.97	5km
15 Oct	Crystal Palace parkrun	22:22	58.07	5km
8 Oct	The Doctor K Cup	29:52	43.49	5km
8 Oct	London Ultra 55 PB	7:13:38	39.07	55km
11 Sep	Richmond RUNFEST Half Marathon Postponed due to Queen's death :-(		0.00	13.1mi
16 Jul	Dreiländergarten parkrun	35:09	36.95	5km
9 Jul	Tøyen parkrun	23:23	55.54	5km
25 Jun	Walmer and Deal Seafront parkrun	35:39	36.43	5km
18 Jun	Crystal Palace parkrun	21:58	59.12	5km
21 May	Anacostia parkrun	23:40	54.88	5km
23 Apr	Amsterdamse Bos parkrun	32:13	40.31	5km
16 Apr	Crystal Palace parkrun	21:40	59.94	5km
3 Apr	Manchester Marathon PB	3:32:25	57.39	26.2mi
27 Feb	The London 10k Winter Warmer Run SB	43:05	61.63	10km
13 Feb	Cancer Research London Winter Run 10K	43:39	60.83	10km
2021		Result	WAVA	Distance
21 Nov	Conwy Half Marathon SB	1:48:23	53.55	13.1mi
13 Nov	Crystal Palace parkrun	28:04	46.07	5km
2 Oct	The Doctor K Cup	27:03	47.81	5km
18 Sep	The Fox 42k SB	5:23:35	37.61	26.2mi
28 Aug	Crystal Palace parkrun SB	24:01	53.84	5km
24 Jul	Beckenham Place parkrun	24:49	52.11	5km
30 Apr	Hugletts Half Marathon	1:59:44	48.48	13.1mi
28 Mar	Fetch Virtual Weekend Half Marathon	2:02:54	47.23	13.1mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup SB	22:55	56.25	5km
14 Mar	Crystal Palace parkrun	25:15	51.05	5km
25 Jan	Crystal Palace parkrun	26:48	48.10	5km
2019		Result	WAVA	Distance
3 Mar	Warwick Half Marathon SB	1:47:53	53.74	13.1mi
2018		Result	WAVA	Distance
7 Oct	Petts Wood 10k SB	49:09	53.71	10km
4 Aug	Crystal Palace parkrun SB	23:56	53.70	5km
25 Mar	London Landmarks Half Marathon SB	1:46:11	54.60	13.1mi
2017		Result	WAVA	Distance
14 Oct	Crystal Palace parkrun	24:31	52.41	5km
23 Sep	Crystal Palace parkrun	25:02	51.33	5km
2 Sep	Crystal Palace parkrun SB	24:26	52.59	5km
1 Jul	Crystal Palace parkrun	25:24	50.59	5km
13 May	Crystal Palace parkrun	25:17	50.82	5km
6 May	Peckham 10k SB	49:26	53.41	10km
25 Mar	Crystal Palace parkrun	24:33	52.34	5km
25 Feb	Lee Valley VeloPark 10k	50:22	52.42	10km
22 Jan	Denbies 10 SB	1:27:33	49.97	10mi
14 Jan	Crystal Palace parkrun	25:04	51.26	5km
2016		Result	WAVA	Distance
26 Nov	Crystal Palace parkrun	25:02	51.33	5km
19 Nov	Crystal Palace parkrun	24:59	51.43	5km
15 Oct	Crystal Palace parkrun	25:27	50.49	5km
8 Oct	Crystal Palace parkrun	25:36	50.20	5km
17 Sep	Crystal Palace parkrun	26:23	48.70	5km
27 Aug	Crystal Palace parkrun	26:02	49.36	5km
23 Jul	Crystal Palace parkrun	26:00	49.42	5km
9 Jul	Crystal Palace parkrun	26:07	49.20	5km
2 Jul	Crystal Palace parkrun	26:04	49.30	5km
18 Jun	Crystal Palace parkrun	25:23	50.62	5km
21 May	Crystal Palace parkrun	25:13	50.96	5km
14 May	Crystal Palace parkrun	25:23	50.62	5km
30 Apr	Crystal Palace parkrun SB	24:25	52.63	5km
24 Apr	Angmering Bluebell Trail 10M SB	1:29:08	49.08	10mi
23 Apr	Crystal Palace parkrun	24:35	52.27	5km
16 Apr	Peckham Rye parkrun	25:10	51.06	5km
2015		Result	WAVA	Distance
6 Dec	Mince Pie Ten Mile, Peacehaven, East Sussex PB	1:24:06	52.02	10mi
22 Mar	Wilmslow Half Marathon SB	1:49:05	53.15	13.1mi
2014		Result	WAVA	Distance
31 Aug	Run Through Hyde Park 5 & 10 km SB	59:41	44.23	10km
6 Apr	Brighton Marathon SB	4:47:00	42.35	26.2mi
2013		Result	WAVA	Distance
15 Sep	Firle 10k SB	1:04:45	40.77	10km
2011		Result	WAVA	Distance
15 May	Great Manchester Run SB	1:06:02	39.98	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	152	152	125	144	118	0	0	0	0	0	0	0	691
2023	0	0	0	2	10	0	37	0	4	0	0	0	53
2023	0	0	0	0	0.2	0	0	0	0.1	0	0	0	0.3
2023	77	71	71	71	93	94	77	128	78	130	89	126	1105
2023	0	0	0	0	24	0	19	0	0	0	0	0	42
2022	9	10	0	22	0	0	3	6	0	0	0	0	49
2022	0	0	0	0	0	0	2.7	0	0	0	0	0	2.7
2022	146	195	188	117	70	83	59	66	71	97	87	68	1247
2022	0	0	0	0	33	0	23	0	0	0	0	0	55
2021	11	8	5	22	23	7	15	17	0	4	3	4	118
2021	0	0	0	0	0	0	0	0	0	0.9	0	0	0.9
2021	131	96	134	104	89	97	97	95	95	128	114	100	1280
2020	0	0	12	59	43	32	25	45	2	16	40	35	309
2020	12	25	39	50	80	103	114	104	118	90	98	100	931
2020	0	0	0	0	0	6	0	0	0	0	0	0	6
2019	0	0	0	0	6	0	0	0	0	0	0	0	6
2019	31	34	40	34	34	27	7	20	33	34	19	13	325
2018	0	0	0	3	0	0	2	9	0	0	0	0	13
2018	43	27	34	22	54	42	51	51	34	27	14	17	417
2018	0	0	0	0	12	0	0	0	0	0	0	0	12
2017	9	2	8	16	8	9	12	5	22	5	3	0	98
2017	63	53	43	32	26	9	22	21	22	39	62	33	425
2016	17	24	16	41	10	12	26	29	58	40	47	34	353
2015	22	31	36	16	0	11	27	28	17	12	29	26	257
2014	51	76	70	9	5	10	29	0	24	20	18	4	316
2013	0	0	0	0	0	29	31	24	32	9	20	23	169
2012	7	10	7	0	20	7	26	13	39	13	26	0	168

Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7
-	3.8mi, 38:26 Run - Hill Work Hill sprints 1) 1km - 6:25(6:25/km) 141/154bpm [905b/km] 72cal 303/382W 2) 1km - 5:53(5:53/km) 141/152bpm [829b/km] 64cal 256/310W 3) 1km - 5:56(5:56/km) 145/173bpm [861b/km] 69cal 264/729W 4) 1km - 7:32(7:32/km) 151/174bpm [1138b/km] 88cal 208/696W 5) 1km - 6:00(6:00/km) 152/171bpm [913b/km] 72cal 269/740W 6) 1km - 6:14(6:14/km) 153/166bpm [953b/km] 72cal 258/387W 7) 0.08km - 25(5:27/km) 146/147bpm [796b/km] 4cal 268/300W Add a comment	-	7.4mi, 58:16 Run - General Longer run with faster finish. Parkrun add-on Beautiful weather! A joy to be out in it! 🎧 Frank Turner - Undefeated 1) 1km - 4:47(4:47/km) 158/169bpm [755b/km] 63cal 329/485W 2) 1km - 5:01(5:01/km) 168/177bpm [844b/km] 71cal 311/395W 3) 1km - 5:03(5:03/km) 167/175bpm [845b/km] 70cal 320/465W 4) 1km - 5:01(5:01/km) 170/180bpm [852b/km] 70cal 339/498W 5) 1km - 4:55(4:55/km) 174/181bpm [855b/km] 70cal 330/439W 6) 1km - 5:06(5:06/km) 171/179bpm [873b/km] 70cal 321/506W 7) 1km - 4:51(4:51/km) 170/179bpm [824b/km] 67cal 329/460W 8) 1km - 4:44(4:44/km) 177/184bpm [838b/km] 69cal 359/540W 9) 1km - 4:10(4:10/km) 180/186bpm [750b/km] 62cal 356/509W 10) 1km - 4:36(4:36/km) 181/189bpm [833b/km] 68cal 370/542W 11) 1km - 4:37(4:37/km) 188/194bpm [869b/km] 71cal 370/597W 12) 0.83km - 5:24(6:29/km) 171/192bpm [1108b/km] 68cal 284/575W Add a comment 3.2mi, 32:04 Run - General Parkrun pacing 32' 1) 1km - 6:30(6:30/km) 146/157bpm [948b/km] 75cal 290/358W 2) 1km - 6:00(6:00/km) 147/154bpm [881b/km] 70cal 270/325W 3) 1km - 6:18(6:18/km) 141/157bpm [889b/km] 68cal 254/319W 4) 1km - 6:48(6:48/km) 156/159bpm [1060b/km] 78cal 272/358W 5) 1km - 5:59(5:59/km) 151/157bpm [903b/km] 68cal 247/284W 6) 0.09km - 30(5:33/km) 155/158bpm [861b/km] 6cal 263/278W Add a comment 0.6mi, 6:12 Run - General Jog to Parkrun 1) 0.95km - 6:12(6:31/km) 136/147bpm [886b/km] 66cal 265/357W Add a comment	2.4mi, 25:24 Run - General Very easy 1) 1km - 6:20(6:20/km) 134/147bpm [850b/km] 68cal 298/546W 2) 1km - 6:51(6:51/km) 136/146bpm [932b/km] 70cal 247/361W 3) 1km - 6:35(6:35/km) 131/144bpm [863b/km] 62cal 241/366W 4) 0.91km - 5:38(6:12/km) 136/148bpm [844b/km] 59cal 258/351W Add a comment	3.5mi, 30:23 Run - General 1) 1km - 5:37(5:37/km) 132/151bpm [741b/km] 64cal 332/451W 2) 1km - 5:43(5:43/km) 148/158bpm [846b/km] 70cal 300/435W 3) 1km - 5:18(5:18/km) 145/151bpm [768b/km] 63cal 295/352W 4) 1km - 5:10(5:10/km) 149/160bpm [770b/km] 65cal 297/425W 5) 1km - 5:24(5:24/km) 151/160bpm [815b/km] 69cal 311/398W 6) 0.57km - 3:11(5:37/km) 154/156bpm [864b/km] 40cal 307/421W Add a comment	6.3mi, 1:00:03 Run - General Speed ladder 1) 1km - 5:30(5:30/km) 145/174bpm [798b/km] 67cal 337/530W 2) 1km - 6:02(6:02/km) 150/160bpm [905b/km] 72cal 290/374W 3) 0.81km - 4:17(5:19/km) 148/152bpm [786b/km] 51cal 274/330W 4) 1km - 4:05(4:05/km) 176/184bpm [718b/km] 61cal 358/569W 5) 1km - 4:05(4:05/km) 187/190bpm [763b/km] 64cal 393/449W 6) 0.18km - 3:00(16:53/km) 147/189bpm [2481b/km] 26cal 24/401W 7) 1km - 3:55(3:55/km) 177/193bpm [692b/km] 61cal 405/658W 8) 0.12km - 3:00(25:40/km) 151/188bpm [3875b/km] 27cal 10/305W 9) 1km - 3:55(3:55/km) 183/193bpm [716b/km] 60cal 437/861W 10) 0.12km - 3:00(24:36/km) 154/191bpm [3788b/km] 26cal 5/284W 11) 0.5km - 1:52(3:44/km) 175/190bpm [654b/km] 26cal 440/867W 12) 0.16km - 3:00(18:28/km) 153/194bpm [2824b/km] 25cal 21/372W 13) 0.5km - 1:52(3:44/km) 176/195bpm [656b/km] 29cal 539/804W 14) 1km - 7:58(7:58/km) 151/196bpm [1203b/km] 80cal 208/599W 15) 0.7km - 4:33(6:31/km) 154/162bpm [1005b/km] 49cal 269/400W Add a comment 0mi, 10:37 Cross - Yoga Add a comment
Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14
2.3mi, 23:02 Run - General 1) 1km - 6:29(6:29/km) 135/149bpm [875b/km] 70cal 285/420W 2) 1km - 6:39(6:39/km) 133/147bpm [884b/km] 65cal 242/326W 3) 1km - 6:02(6:02/km) 135/147bpm [815b/km] 64cal 257/318W 4) 0.64km - 3:50(6:00/km) 146/155bpm [877b/km] 45cal 280/340W 5) 0km - 2(10:42/km) 143/143bpm [1531b/km] 205/206W Add a comment	6.5mi, 58:33 Run - Commute 1) 1km - 5:55(5:55/km) 150/163bpm [887b/km] 72cal 309/475W 2) 1km - 7:30(7:30/km) 150/163bpm [1124b/km] 86cal 215/346W 3) 1km - 5:21(5:21/km) 155/164bpm [830b/km] 67cal 293/395W 4) 1km - 5:19(5:19/km) 152/160bpm [808b/km] 65cal 271/317W 5) 1km - 5:46(5:46/km) 158/174bpm [911b/km] 74cal 264/435W 6) 1km - 5:07(5:07/km) 161/176bpm [825b/km] 67cal 301/438W 7) 1km - 5:13(5:13/km) 161/179bpm [839b/km] 66cal 299/490W 8) 1km - 5:20(5:20/km) 165/180bpm [881b/km] 70cal 314/536W 9) 1km - 5:29(5:29/km) 165/180bpm [904b/km] 71cal 287/477W 10) 0.92km - 5:00(5:25/km) 164/177bpm [889b/km] 63cal 304/495W 11) 0.49km - 2:33(5:10/km) 163/176bpm [842b/km] 33cal 301/507W Add a comment	0mi, 13:00 Cross - Yoga Add a comment	9.3mi, 1:08:19 Run - parkrun Bromley Parkrun Vegan Runners meet With ~10k at Hackney target effort + speedy finish Lumpier and longer than expected on the way there! 🎧 Hot Water Music - Vows 1) 1km - 5:07(5:07/km) 144/153bpm [737b/km] 62cal 300/396W 2) 1km - 5:44(5:44/km) 151/159bpm [866b/km] 72cal 245/319W 3) 1km - 5:11(5:11/km) 154/163bpm [799b/km] 67cal 313/448W 4) 1km - 4:22(4:22/km) 178/184bpm [778b/km] 65cal 393/507W 5) 1km - 4:23(4:23/km) 177/183bpm [776b/km] 64cal 362/437W 6) 1km - 4:27(4:27/km) 179/184bpm [797b/km] 66cal 379/521W 7) 1km - 4:22(4:22/km) 184/190bpm [804b/km] 67cal 386/513W 8) 1km - 4:30(4:30/km) 184/190bpm [828b/km] 69cal 374/530W 9) 1km - 4:22(4:22/km) 181/189bpm [790b/km] 65cal 341/429W 10) 1km - 5:20(5:21/km) 168/185bpm [898b/km] 68cal 309/497W 11) 1km - 4:10(4:10/km) 174/184bpm [726b/km] 63cal 449/669W 12) 1km - 4:15(4:15/km) 184/190bpm [783b/km] 65cal 374/526W 13) 1km - 4:16(4:16/km) 185/191bpm [790b/km] 65cal 368/533W 14) 1km - 4:10(4:10/km) 185/189bpm [772b/km] 64cal 382/566W 15) 0.91km - 3:37(3:59/km) 187/195bpm [744b/km] 57cal 410/525W 11th May 2024, 2:49pm Velociraptor wrote: Well done :) Add a comment	4.2mi, 39:10 Run - General 1) 1km - 5:17(5:17/km) 136/150bpm [718b/km] 61cal 302/440W 2) 1km - 5:11(5:11/km) 149/155bpm [772b/km] 64cal 283/379W 3) 1km - 5:58(5:58/km) 143/152bpm [854b/km] 71cal 278/480W 4) 1km - 5:23(5:23/km) 150/156bpm [807b/km] 69cal 337/580W 5) 1km - 5:13(5:13/km) 154/171bpm [803b/km] 66cal 347/563W 6) 1km - 7:41(7:41/km) 146/172bpm [1122b/km] 83cal 208/508W 7) 0.69km - 4:27(6:29/km) 140/147bpm [908b/km] 45cal 248/455W Add a comment	2.6mi, 25:37 Run - General 1) 1km - 5:46(5:46/km) 129/141bpm [743b/km] 63cal 328/484W 2) 1km - 6:38(6:38/km) 138/149bpm [915b/km] 74cal 291/364W 3) 1km - 6:18(6:18/km) 136/145bpm [856b/km] 66cal 262/432W 4) 0.79km - 4:19(5:28/km) 131/137bpm [717b/km] 44cal 272/326W 5) 0.47km - 2:37(5:37/km) 133/140bpm [747b/km] 28cal 263/361W Add a comment	9.7mi, 1:21:35 Run - Intervals Threshold 10x1k + strides 1) 1km - 5:46(5:46/km) 135/151bpm [779b/km] 64cal 310/509W 2) 1km - 5:50(5:50/km) 149/160bpm [869b/km] 69cal 286/397W 3) 0.75km - 3:55(5:12/km) 141/149bpm [734b/km] 45cal 272/317W 4) 1km - 4:10(4:10/km) 171/179bpm [711b/km] 60cal 366/524W 5) 0.08km - 1:00(12:54/km) 164/178bpm [2116b/km] 13cal 69/504W 6) 1km - 4:08(4:08/km) 175/185bpm [724b/km] 60cal 381/487W 7) 0.07km - 1:00(13:29/km) 167/186bpm [2251b/km] 12cal 83/372W 8) 1km - 4:10(4:10/km) 176/188bpm [734b/km] 61cal 400/518W 9) 0.07km - 1:00(14:33/km) 177/189bpm [2575b/km] 13cal 79/420W 10) 1km - 4:09(4:09/km) 177/186bpm [735b/km] 60cal 361/565W 11) 0.08km - 1:00(12:17/km) 169/178bpm [2075b/km] 12cal 67/383W 12) 1km - 4:15(4:15/km) 182/191bpm [773b/km] 64cal 408/585W 13) 0.08km - 1:00(13:12/km) 169/184bpm [2232b/km] 13cal 67/315W 14) 1km - 4:19(4:19/km) 177/185bpm [763b/km] 62cal 388/628W 15) 0.07km - 1:00(13:32/km) 172/185bpm [2329b/km] 12cal 61/411W 16) 1km - 4:14(4:14/km) 180/188bpm [763b/km] 62cal 376/522W 17) 0.08km - 1:00(13:03/km) 171/187bpm [2231b/km] 12cal 72/373W 18) 1km - 4:28(4:28/km) 179/188bpm [801b/km] 67cal 404/641W 19) 0.07km - 1:00(14:09/km) 175/186bpm [2476b/km] 13cal 42/328W 20) 1km - 4:09(4:09/km) 182/190bpm [755b/km] 62cal 402/646W 21) 0.06km - 1:00(17:03/km) 174/186bpm [2967b/km] 13cal 59/386W 22) 1km - 4:38(4:38/km) 180/192bpm [834b/km] 68cal 395/510W 23) 0.08km - 1:00(13:14/km) 180/190bpm [2381b/km] 14cal 77/464W 24) 0.12km - 1:00(8:18/km) 155/164bpm [1287b/km] 8cal 234/538W 25) 0.12km - 30(4:18/km) 172/181bpm [739b/km] 7cal 641/776W 26) 0.06km - 30(7:56/km) 182/184bpm [1443b/km] 7cal 302/655W 27) 0.1km - 30(4:57/km) 183/188bpm [906b/km] 7cal 512/705W 28) 0.03km - 30(14:49/km) 185/187bpm [2742b/km] 7cal 250/638W 29) 0.11km - 30(4:36/km) 183/185bpm [841b/km] 7cal 530/712W 30) 0.02km - 30(20:41/km) 186/189bpm [3846b/km] 8cal 170/549W 31) 0.12km - 30(4:00/km) 181/186bpm [725b/km] 7cal 487/820W 32) 0.08km - 30(6:16/km) 184/187bpm [1152b/km] 7cal 254/447W 33) 1km - 6:07(6:07/km) 154/178bpm [942b/km] 64cal 269/391W 34) 0.33km - 2:16(6:47/km) 151/162bpm [1025b/km] 24cal 273/346W 14th May 2024, 9:13pm Velociraptor wrote: Kilometre repeats? It seems to be the season for them :) Add a comment 0mi, 13:53 Cross - Yoga Add a comment
Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21
-	3.6mi, 35:34 Run - General 1) 1km - 6:24(6:24/km) 128/139bpm [819b/km] 68cal 318/486W 2) 1km - 6:45(6:45/km) 139/146bpm [937b/km] 71cal 265/322W 3) 1km - 5:59(5:59/km) 129/136bpm [772b/km] 59cal 247/293W 4) 1km - 6:13(6:13/km) 129/136bpm [802b/km] 60cal 258/391W 5) 1km - 5:53(5:53/km) 133/137bpm [783b/km] 60cal 267/375W 6) 0.76km - 4:20(5:44/km) 135/140bpm [773b/km] 47cal 290/367W Add a comment 0mi, 12:45 Cross - Yoga Add a comment	3.4mi, 31:58 Run - General 1) 1km - 5:47(5:47/km) 127/137bpm [734b/km] 63cal 297/489W 2) 1km - 5:39(5:39/km) 134/138bpm [758b/km] 64cal 295/547W 3) 1km - 6:15(6:15/km) 130/140bpm [811b/km] 64cal 262/435W 4) 1km - 6:12(6:12/km) 136/144bpm [844b/km] 66cal 296/651W 5) 1km - 5:32(5:32/km) 138/140bpm [763b/km] 62cal 282/566W 6) 0.45km - 2:33(5:41/km) 138/139bpm [783b/km] 27cal 281/433W Add a comment	4.6mi, 40:48 Run - parkrun 1) 1km - 5:45(5:45/km) 140/150bpm [805b/km] 66cal 290/457W 2) 1km - 6:41(6:41/km) 146/153bpm [976b/km] 77cal 291/372W 3) 1km - 5:23(5:23/km) 152/155bpm [819b/km] 66cal 295/369W 4) 1km - 5:05(5:05/km) 150/155bpm [762b/km] 63cal 308/400W 5) 1km - 5:39(5:39/km) 159/162bpm [899b/km] 73cal 311/374W 6) 1km - 4:59(4:59/km) 152/159bpm [756b/km] 61cal 283/352W 7) 1km - 5:20(5:20/km) 142/155bpm [758b/km] 62cal 336/523W 8) 0.36km - 1:56(5:22/km) 149/151bpm [800b/km] 23cal 291/397W Add a comment	13.4mi, 1:30:09 Run - Race So hot! Hillier than expected. Soooo much weaving. But I did it! Incredible atmosphere. 1) 1km - 4:21(4:21/km) 164/177bpm [714b/km] 61cal 420/570W 2) 1km - 4:14(4:14/km) 181/188bpm [767b/km] 64cal 355/422W 3) 1km - 4:04(4:04/km) 184/189bpm [749b/km] 63cal 428/553W 4) 1km - 4:12(4:12/km) 183/188bpm [768b/km] 64cal 362/483W 5) 1km - 4:17(4:17/km) 182/186bpm [780b/km] 64cal 350/458W 6) 1km - 4:08(4:08/km) 183/186bpm [758b/km] 63cal 385/551W 7) 1km - 4:13(4:13/km) 183/186bpm [772b/km] 64cal 399/605W 8) 1km - 4:11(4:11/km) 184/188bpm [770b/km] 64cal 377/550W 9) 1km - 4:11(4:11/km) 186/191bpm [779b/km] 65cal 379/601W 10) 1km - 4:13(4:13/km) 186/189bpm [784b/km] 65cal 371/615W 11) 1km - 4:14(4:14/km) 188/192bpm [795b/km] 66cal 365/546W 12) 1km - 4:22(4:22/km) 185/189bpm [806b/km] 67cal 358/588W 13) 1km - 4:15(4:15/km) 185/188bpm [787b/km] 66cal 427/629W 14) 1km - 4:19(4:19/km) 185/189bpm [799b/km] 66cal 412/611W 15) 1km - 4:12(4:12/km) 186/190bpm [781b/km] 65cal 392/530W 16) 1km - 4:13(4:13/km) 184/189bpm [777b/km] 64cal 376/565W 17) 1km - 4:08(4:08/km) 187/190bpm [773b/km] 64cal 412/581W 18) 1km - 4:03(4:03/km) 185/190bpm [751b/km] 62cal 417/508W 19) 1km - 4:13(4:13/km) 186/191bpm [784b/km] 65cal 335/474W 20) 1km - 4:06(4:06/km) 185/190bpm [758b/km] 63cal 418/546W 21) 1km - 4:07(4:07/km) 189/191bpm [777b/km] 65cal 406/540W 22) 0.5km - 1:51(3:41/km) 194/198bpm [714b/km] 31cal 444/578W 19th May 2024, 11:55am roberton wrote: Fast! Well done. Also, is that 184 bpm figure accurate because if so, wouldn’t that be flat out the whole time? 😮 19th May 2024, 1:19pm Velociraptor wrote: Is that a gigantic PB? Well done :) 20th May 2024, 7:12am Sampson wrote: Thanks, folks! Gigantic PB indeed!!! Roberton, the HR is spot on - my max HR is 205... 184 is just above threshold for me 🫠 Add a comment	-	-
Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28
2.6mi, 17:54 Run - Race 3rd leg in Beckenham Relay with CPFR. Very soggy. Brutal hills (my watch still playing up in this regard). Too soon after I'd had my tea! 1) 1km - 3:53(3:53/km) 107/119bpm [416b/km] 29cal 427/735W 2) 1km - 4:25(4:25/km) 121/124bpm [535b/km] 46cal 335/405W 3) 1km - 4:18(4:18/km) 124/127bpm [533b/km] 47cal 326/365W 4) 1km - 4:26(4:26/km) 125/126bpm [554b/km] 46cal 395/489W 5) 0.23km - 52(3:45/km) 126/128bpm [472b/km] 9cal 511/702W Add a comment	3.5mi, 32:56 Run - General 1) 1km - 6:26(6:26/km) 126/133bpm [811b/km] 67cal 312/536W 2) 1km - 5:54(5:54/km) 138/142bpm [813b/km] 69cal 308/374W 3) 1km - 5:31(5:31/km) 139/145bpm [766b/km] 61cal 258/293W 4) 1km - 5:47(5:47/km) 143/145bpm [826b/km] 65cal 277/320W 5) 1km - 6:03(6:03/km) 142/145bpm [860b/km] 66cal 262/376W 6) 0.05km - 19(6:11/km) 141/141bpm [871b/km] 4cal 350/363W 7) 0.5km - 2:56(5:51/km) 139/140bpm [813b/km] 31cal 270/341W Add a comment	4.7mi, 42:28 Run - General Easy + strides 1) 1km - 6:14(6:14/km) 137/151bpm [853b/km] 71cal 325/430W 2) 1km - 5:53(5:53/km) 147/153bpm [866b/km] 70cal 295/405W 3) 1km - 5:28(5:28/km) 156/173bpm [853b/km] 69cal 287/521W 4) 1km - 5:22(5:22/km) 153/170bpm [821b/km] 67cal 278/453W 5) 1km - 5:47(5:47/km) 151/169bpm [874b/km] 66cal 270/614W 6) 1km - 5:30(5:30/km) 149/165bpm [820b/km] 65cal 267/454W 7) 1km - 5:34(5:34/km) 161/174bpm [896b/km] 74cal 315/480W 8) 0.51km - 2:39(5:13/km) 162/171bpm [846b/km] 36cal 312/399W Add a comment	3.5mi, 35:03 Run - General 1) 1km - 6:49(6:49/km) 122/137bpm [831b/km] 66cal 244/349W 2) 1km - 6:02(6:02/km) 126/129bpm [760b/km] 63cal 274/308W 3) 1km - 6:20(6:20/km) 122/125bpm [773b/km] 62cal 258/386W 4) 1km - 6:13(6:13/km) 127/133bpm [791b/km] 62cal 269/428W 5) 1km - 6:05(6:05/km) 127/137bpm [772b/km] 60cal 275/409W 6) 0.59km - 3:34(6:05/km) 127/129bpm [772b/km] 35cal 273/356W Add a comment	11.5mi, 1:33:11 Run - Long Run Long progression run. Progression mostly on the uphills. All the weather. 1) 1km - 5:29(5:29/km) 146/169bpm [801b/km] 68cal 351/521W 2) 1km - 5:00(5:00/km) 160/176bpm [800b/km] 67cal 344/549W 3) 1km - 4:58(4:58/km) 155/160bpm [770b/km] 66cal 339/521W 4) 1km - 5:18(5:18/km) 156/164bpm [826b/km] 70cal 329/495W 5) 1km - 5:01(5:01/km) 155/159bpm [778b/km] 64cal 299/442W 6) 1km - 5:18(5:18/km) 156/163bpm [827b/km] 68cal 266/485W 7) 1km - 5:04(5:04/km) 157/161bpm [795b/km] 65cal 308/516W 8) 1km - 5:00(5:00/km) 158/163bpm [790b/km] 66cal 292/605W 9) 1km - 4:49(4:49/km) 165/171bpm [796b/km] 67cal 305/362W 10) 1km - 4:48(4:48/km) 168/179bpm [807b/km] 67cal 310/420W 11) 1km - 4:40(4:40/km) 169/176bpm [788b/km] 65cal 328/445W 12) 1km - 4:37(4:37/km) 173/180bpm [798b/km] 66cal 332/385W 13) 1km - 4:34(4:34/km) 181/186bpm [828b/km] 68cal 344/478W 14) 1km - 4:57(4:57/km) 181/186bpm [896b/km] 74cal 350/459W 15) 1km - 4:46(4:46/km) 182/187bpm [868b/km] 71cal 414/588W 16) 1km - 4:35(4:35/km) 184/189bpm [842b/km] 69cal 384/504W 17) 1km - 6:01(6:01/km) 180/194bpm [1083b/km] 87cal 338/509W 18) 1km - 5:12(5:12/km) 162/187bpm [841b/km] 61cal 261/309W 19) 0.55km - 3:04(5:32/km) 167/174bpm [925b/km] 39cal 351/453W Add a comment	2.6mi, 25:35 Run - General Recovery run 1) 1km - 5:50(5:50/km) 136/150bpm [794b/km] 67cal 315/491W 2) 1km - 6:20(6:20/km) 139/146bpm [881b/km] 71cal 264/359W 3) 1km - 6:40(6:40/km) 139/148bpm [928b/km] 68cal 282/474W 4) 1km - 5:57(5:57/km) 133/141bpm [791b/km] 60cal 255/405W 5) 0.14km - 47(5:32/km) 134/137bpm [740b/km] 9cal 290/350W Add a comment	3.6mi, 31:17 Run - General Easy + strides 1) 1km - 5:55(5:55/km) 145/157bpm [859b/km] 73cal 336/409W 2) 1km - 5:43(5:43/km) 154/163bpm [881b/km] 73cal 312/371W 3) 1km - 5:21(5:21/km) 156/176bpm [835b/km] 68cal 287/545W 4) 1km - 5:14(5:14/km) 155/174bpm [811b/km] 65cal 282/466W 5) 1km - 5:05(5:05/km) 159/174bpm [809b/km] 68cal 300/524W 6) 0.72km - 3:59(5:33/km) 159/171bpm [882b/km] 50cal 284/441W Add a comment

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