usc215
Last on at 2pm, 19th May 2024
M55
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- Mileage
- Training
STATUS sub 4h Marathon training :)
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Races
6 -
Miles
2977 -
Miles
1 -
Miles
1099 -
Miles
123 -
WAVA
68.72% -
Mile
7:16 -
5k
22:54
| About Me | |
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rejuvenationolympics.com is my motivation
 Show More...
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| Random Q&A | See your Q&A |
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What's the biggest challenge that awaits you? I've run 2000 km in each of the last two years and I want to keep it up for another 18 years... then at the age of 78 I ran around the whole world once :) |
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| Recent Blogs | |
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| This user has not published any recent blogs | |
| My parkrun |
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| Ziegelwiese parkrun |
| Recent Training | |||
|---|---|---|---|
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18th May
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Medium Long Run | 8.8mi | 1:12:45 |
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17th May
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General | 0.6mi | 11:18 |
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17th May
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General | 8.3mi | 47:05 |
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16th May
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Medium Long Run | 8.8mi | 1:18:26 |
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15th May
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General | 2.1mi | 43:43 |
| 12 Month Benchmarks | Run | Bike |
|---|---|---|
| Mile | 7:16 | 2:59 |
| 5k | 23:32 | 10:08 |
| 5mi | 39:33 | 16:57 |
| 10k | 49:54 | 22:00 |
| 10mi | 1:21:42 | 37:14 |
| Half | 1:46:57 | 51:14 |
| 20mi | 3:14:18 | 1:29:45 |
| Recent Pictures | Show more |
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| 2024 Targets | Set your targets |
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| Recent Threads |
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| 100 miles a month in 2024 |
| The virtual mile thread |
| Buddies (1) |
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| Followers (8) |
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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
| Dist | Races | 2024 | PB | WB |
|---|---|---|---|---|
| 1mi | 2 | 7:16 63.55 | 7:16
7:16/mi
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63.55 |
| 5km | 4 | 22:54 68.72 | 22:54
7:22/mi
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68.72 |
| 2024 | Result | WAVA | Distance | |
|---|---|---|---|---|
| 11 May | Ziegelwiese parkrun | 26:06 | 60.29 | 5km |
| 4 May | Ziegelwiese parkrun | 22:54 | 68.72 | 5km |
| 1 May | Fetch Virtual 5K Challenge PB | 22:54 | 68.72 | 5km |
| 1 May | May Virtual Mile PB | 7:16 | 63.55 | 1mi |
| 1 Apr | Fetch Virtual 5K Challenge | 25:07 | 62.65 | 5km |
| 1 Apr | April Virtual Mile | 7:40 | 60.24 | 1mi |
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 | 17 | 11 | 33 | 14 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 81 |
| 2024 | 76 | 125 | 163 | 126 | 109 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 599 |
| 2024 | 168 | 69 | 49 | 82 | 43 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 411 |
| 2023 | 0 | 0 | 0 | 0 | 8 | 6 | 8 | 0 | 0 | 12 | 2 | 5 | 42 |
| 2023 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0 | 0 | 0.8 | 0 | 0.9 |
| 2023 | 168 | 127 | 138 | 119 | 6 | 81 | 104 | 75 | 112 | 110 | 105 | 120 | 1265 |
| 2023 | 0 | 0 | 0 | 0 | 291 | 39 | 95 | 64 | 147 | 25 | 14 | 14 | 688 |
| 2022 | 61 | 34 | 12 | 61 | 102 | 135 | 165 | 138 | 96 | 91 | 103 | 114 | 1113 |
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Mon 22nd Apr
Apr 22
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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Thu 25th Apr
Apr 25
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Fri 26th Apr
Apr 26
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Sat 27th Apr
Apr 27
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Sun 28th Apr
Apr 28
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10.1mi,
1:33:26 Run - Medium Long Run
1) 1km - 5:40(5:40/km) 131/146bpm [742b/km] 69cal 356/475W
2) 1km - 5:27(5:27/km) 138/148bpm [751b/km] 72cal 327/373W 3) 1km - 5:34(5:34/km) 135/140bpm [753b/km] 71cal 320/350W 4) 1km - 5:31(5:31/km) 133/139bpm [733b/km] 70cal 321/375W 5) 1km - 5:30(5:30/km) 139/143bpm [765b/km] 72cal 328/386W 6) 1km - 5:39(5:39/km) 146/150bpm [824b/km] 75cal 322/385W 7) 1km - 5:20(5:20/km) 145/150bpm [774b/km] 71cal 325/378W 8) 1km - 5:41(5:41/km) 145/148bpm [824b/km] 74cal 311/352W 9) 1km - 7:14(7:14/km) 137/149bpm [990b/km] 81cal 245/356W 10) 1km - 5:45(5:45/km) 139/143bpm [800b/km] 72cal 311/341W 11) 1km - 5:46(5:46/km) 142/146bpm [820b/km] 74cal 313/352W 12) 1km - 5:47(5:47/km) 140/144bpm [810b/km] 73cal 307/349W 13) 1km - 5:51(5:51/km) 142/146bpm [831b/km] 74cal 308/351W 14) 1km - 5:47(5:47/km) 143/145bpm [827b/km] 73cal 313/336W 15) 1km - 5:45(5:45/km) 145/153bpm [835b/km] 73cal 318/389W 16) 1km - 5:31(5:31/km) 146/154bpm [804b/km] 71cal 320/386W 17) 0.28km - 1:38(5:52/km) 142/151bpm [833b/km] 21cal 295/315W  Add a comment |
7.5mi,
42:08 Bike - Spinning
1) 0km - 42:08(0/km) 75/84bpm [INFb/km] 144cal
Add a comment
0mi,
9:00Cross - Strength Add a comment |
6.3mi,
58:17 Run - General
1) 1km - 5:49(5:49/km) 128/143bpm [745b/km] 69cal 336/404W
2) 1km - 5:31(5:31/km) 135/144bpm [744b/km] 71cal 319/356W 3) 1km - 5:30(5:30/km) 131/136bpm [720b/km] 70cal 312/341W 4) 1km - 5:35(5:35/km) 134/136bpm [749b/km] 71cal 321/358W 5) 1km - 5:44(5:44/km) 137/142bpm [785b/km] 73cal 334/402W 6) 1km - 5:44(5:44/km) 137/143bpm [786b/km] 73cal 312/380W 7) 1km - 5:44(5:44/km) 138/143bpm [791b/km] 73cal 325/369W 8) 1km - 5:59(5:59/km) 141/145bpm [845b/km] 76cal 327/353W 9) 1km - 5:49(5:49/km) 135/144bpm [786b/km] 70cal 309/350W 10) 1km - 6:05(6:05/km) 140/148bpm [851b/km] 77cal 319/418W 11) 0.16km - 47(4:54/km) 136/138bpm [666b/km] 10cal 316/360W Add a comment |
1.1mi,
24:06 Walk - General
1) 1km - 12:40(12:40/km) 83/94bpm [1052b/km] 67cal 42/107rpm
2) 0.78km - 11:26(14:39/km) 77/93bpm [1128b/km] 58cal 37/60rpm Add a comment
0mi,
9:40Cross - Strength Add a comment |
11.2mi,
1:45:43 Run - Medium Long Run
1) 1km - 5:52(5:52/km) 131/148bpm [768b/km] 71cal 334/422W
2) 1km - 5:28(5:28/km) 136/147bpm [745b/km] 70cal 314/365W 3) 1km - 5:40(5:40/km) 132/137bpm [747b/km] 70cal 301/346W 4) 1km - 5:46(5:46/km) 135/140bpm [778b/km] 72cal 320/354W 5) 1km - 5:39(5:39/km) 141/147bpm [798b/km] 73cal 332/393W 6) 1km - 5:56(5:56/km) 141/147bpm [838b/km] 75cal 318/376W 7) 1km - 5:41(5:41/km) 136/141bpm [773b/km] 71cal 299/331W 8) 1km - 5:49(5:49/km) 142/148bpm [827b/km] 74cal 311/356W 9) 1km - 5:49(5:49/km) 142/148bpm [826b/km] 74cal 309/377W 10) 1km - 5:48(5:48/km) 142/147bpm [823b/km] 74cal 326/374W 11) 1km - 6:08(6:08/km) 143/146bpm [877b/km] 77cal 311/344W 12) 1km - 5:54(5:54/km) 136/144bpm [804b/km] 68cal 283/304W 13) 1km - 6:03(6:03/km) 137/141bpm [829b/km] 72cal 299/331W 14) 1km - 6:10(6:10/km) 136/140bpm [839b/km] 70cal 295/346W 15) 1km - 6:02(6:02/km) 136/138bpm [821b/km] 69cal 299/328W 16) 1km - 6:09(6:09/km) 139/143bpm [856b/km] 74cal 315/349W 17) 1km - 6:02(6:02/km) 136/150bpm [821b/km] 67cal 295/411W 18) 1km - 5:35(5:35/km) 139/148bpm [777b/km] 68cal 329/532W 19) 0.03km - 9(5:37/km) 138/138bpm [775b/km] 2cal 300/303W Add a comment |
17.2mi,
1:22:11 Bike - General
1) 5km - 15:21(3:04/km) 111/129bpm [341b/km] 138cal
2) 5km - 16:45(3:21/km) 109/137bpm [365b/km] 119cal 3) 5km - 14:06(2:49/km) 99/122bpm [279b/km] 67cal 4) 5km - 14:00(2:48/km) 106/123bpm [297b/km] 83cal 5) 5km - 14:15(2:51/km) 105/138bpm [299b/km] 78cal 6) 2.71km - 7:45(2:52/km) 101/119bpm [289b/km] 35cal Add a comment |
15.8mi,
1:09:54 Bike - General
1) 5km - 12:20(2:28/km) 108/139bpm [266b/km] 104cal
2) 5km - 13:59(2:48/km) 92/118bpm [257b/km] 76cal 3) 5km - 12:29(2:30/km) 105/124bpm [262b/km] 91cal 4) 5km - 15:08(3:02/km) 104/117bpm [315b/km] 95cal 5) 5km - 14:13(2:51/km) 101/118bpm [287b/km] 71cal 6) 0.42km - 1:46(4:13/km) 102/108bpm [431b/km] 9cal Add a comment |
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Mon 29th Apr
Apr 29
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Tue 30th Apr
Apr 30
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Wed 1st May
May 1
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Thu 2nd May
May 2
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Fri 3rd May
May 3
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Sat 4th May
May 4
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Sun 5th May
May 5
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4mi,
1:43:12 Walk - General
1) 1km - 13:03(13:03/km) 78/94bpm [1017b/km] 65cal 41/62rpm
2) 1km - 25:38(25:38/km) 70/82bpm [1794b/km] 90cal 22/61rpm 3) 1km - 9:04(9:04/km) 77/93bpm [698b/km] 61cal 54/75rpm 4) 1km - 20:07(20:07/km) 70/91bpm [1408b/km] 78cal 23/55rpm 5) 1km - 14:05(14:05/km) 80/94bpm [1126b/km] 68cal 39/101rpm 6) 1km - 11:08(11:08/km) 64/75bpm [712b/km] 58cal 53/55rpm 7) 0.5km - 10:09(20:22/km) 65/84bpm [1324b/km] 38cal 26/79rpm Add a comment
0mi,
7:01Cross - Strength Add a comment |
7.6mi,
1:03:39 Run - Medium Long Run
1) 1km - 5:49(5:49/km) 128/148bpm [745b/km] 71cal 354/457W
2) 1km - 5:07(5:07/km) 140/147bpm [717b/km] 68cal 339/423W 3) 1km - 5:10(5:10/km) 140/146bpm [723b/km] 68cal 339/379W 4) 1km - 5:19(5:19/km) 143/148bpm [760b/km] 71cal 346/379W 5) 1km - 5:25(5:25/km) 146/152bpm [792b/km] 73cal 349/382W 6) 1km - 5:19(5:19/km) 147/151bpm [783b/km] 72cal 342/381W 7) 1km - 5:08(5:08/km) 149/154bpm [764b/km] 69cal 325/370W 8) 1km - 5:02(5:02/km) 152/157bpm [765b/km] 70cal 340/395W 9) 1km - 5:09(5:09/km) 151/155bpm [778b/km] 71cal 333/372W 10) 1km - 5:06(5:06/km) 153/159bpm [780b/km] 72cal 340/375W 11) 1km - 5:17(5:17/km) 159/163bpm [841b/km] 78cal 362/428W 12) 1km - 5:02(5:02/km) 159/167bpm [800b/km] 75cal 340/442W 13) 0.14km - 44(5:10/km) 159/160bpm [821b/km] 11cal 350/368W Add a comment |
10.1mi,
1:36:55 Run - Medium Long Run
1) 1km - 5:38(5:38/km) 125/140bpm [703b/km] 69cal 369/454W
2) 1km - 5:31(5:31/km) 130/138bpm [716b/km] 69cal 320/385W 3) 1km - 5:32(5:32/km) 129/136bpm [714b/km] 69cal 321/362W 4) 1km - 6:45(6:45/km) 129/137bpm [872b/km] 78cal 264/376W 5) 1km - 5:57(5:57/km) 131/139bpm [780b/km] 73cal 320/358W 6) 1km - 5:57(5:57/km) 130/135bpm [774b/km] 71cal 299/334W 7) 1km - 5:56(5:56/km) 133/136bpm [790b/km] 72cal 308/347W 8) 1km - 5:59(5:59/km) 133/138bpm [795b/km] 72cal 299/344W 9) 1km - 6:04(6:04/km) 131/143bpm [795b/km] 70cal 303/381W 10) 1km - 5:55(5:55/km) 128/133bpm [758b/km] 67cal 293/330W 11) 1km - 5:55(5:55/km) 127/132bpm [752b/km] 66cal 293/325W 12) 1km - 5:59(5:59/km) 129/135bpm [772b/km] 68cal 293/353W 13) 1km - 6:01(6:01/km) 129/133bpm [776b/km] 68cal 289/308W 14) 1km - 5:57(5:57/km) 130/135bpm [773b/km] 68cal 300/318W 15) 1km - 6:06(6:06/km) 136/140bpm [829b/km] 74cal 323/369W 16) 1km - 5:52(5:52/km) 132/139bpm [773b/km] 65cal 287/380W 17) 0.32km - 1:51(5:48/km) 135/139bpm [782b/km] 22cal 309/403W Add a comment |
1.1mi,
33:09 Walk - General
1) 1km - 21:35(21:35/km) 72/106bpm [1554b/km] 75cal 24/76rpm
2) 0.83km - 11:34(13:58/km) 81/97bpm [1131b/km] 64cal 34/74rpm Add a comment
5mi,
46:28Run - General
1) 1km - 5:49(5:49/km) 127/141bpm [738b/km] 70cal 366/435W
2) 1km - 5:35(5:35/km) 129/140bpm [721b/km] 70cal 323/382W 3) 1km - 5:38(5:38/km) 129/135bpm [728b/km] 70cal 310/335W 4) 1km - 5:46(5:46/km) 130/134bpm [749b/km] 71cal 323/398W 5) 1km - 5:46(5:46/km) 127/131bpm [733b/km] 68cal 298/329W 6) 1km - 5:44(5:44/km) 128/132bpm [734b/km] 68cal 304/346W 7) 1km - 5:53(5:53/km) 132/136bpm [777b/km] 72cal 318/382W 8) 1km - 5:52(5:52/km) 127/135bpm [744b/km] 66cal 295/385W 9) 0.08km - 25(5:17/km) 127/129bpm [670b/km] 4cal 245/282W Add a comment |
6.3mi,
57:32 Run - General
1) 1km - 5:39(5:39/km) 131/144bpm [739b/km] 71cal 355/417W
2) 1km - 5:27(5:27/km) 137/144bpm [747b/km] 71cal 321/379W 3) 1km - 5:25(5:25/km) 135/140bpm [732b/km] 70cal 320/368W 4) 1km - 5:23(5:23/km) 135/140bpm [728b/km] 69cal 329/359W 5) 1km - 5:40(5:40/km) 139/142bpm [787b/km] 74cal 349/427W 6) 1km - 5:39(5:39/km) 136/141bpm [768b/km] 72cal 318/367W 7) 1km - 5:46(5:46/km) 138/142bpm [795b/km] 72cal 335/373W 8) 1km - 6:25(6:25/km) 133/142bpm [854b/km] 75cal 288/475W 9) 1km - 5:58(5:58/km) 128/139bpm [763b/km] 69cal 317/371W 10) 1km - 5:43(5:43/km) 128/133bpm [732b/km] 67cal 310/367W 11) 0.09km - 28(5:12/km) 132/134bpm [687b/km] 6cal 346/360W 3rd May 2024, 10:46am
fetcheveryone wrote: Have a thumb :-)3rd May 2024, 11:26am
usc215 wrote: thank you so much :) Add a comment |
3.9mi,
29:32 Bike - General
1) 5km - 25:03(5:01/km) 93/108bpm [466b/km] 146cal
2) 1.2km - 4:29(3:43/km) 104/119bpm [387b/km] 33cal Add a comment
5.3mi,
51:03Run - General
cool-down after parkrun
1) 1km - 5:45(5:45/km) 128/134bpm [735b/km] 68cal 286/356W 2) 1km - 5:53(5:53/km) 132/135bpm [777b/km] 74cal 308/339W 3) 1km - 6:56(6:56/km) 131/149bpm [908b/km] 82cal 284/463W 4) 1km - 6:05(6:05/km) 134/137bpm [815b/km] 77cal 326/385W 5) 1km - 6:06(6:06/km) 135/140bpm [824b/km] 76cal 322/375W 6) 1km - 5:49(5:49/km) 129/134bpm [750b/km] 70cal 300/347W 7) 1km - 5:53(5:53/km) 133/138bpm [782b/km] 72cal 313/352W 8) 1km - 5:39(5:39/km) 130/134bpm [734b/km] 66cal 300/337W 9) 0.52km - 2:58(5:45/km) 134/138bpm [769b/km] 37cal 320/399W Add a comment
3.1mi,
22:54Run - parkrun
very first parkrun ... with 5km-PB
1) 1km - 4:33(4:33/km) 154/157bpm [701b/km] 67cal 386/523W 2) 1km - 4:40(4:40/km) 157/159bpm [732b/km] 70cal 374/399W 3) 1km - 4:32(4:32/km) 163/167bpm [738b/km] 73cal 403/429W 4) 1km - 4:34(4:34/km) 165/167bpm [754b/km] 74cal 382/417W 5) 0.92km - 4:09(4:32/km) 164/167bpm [742b/km] 66cal 392/437W 4th May 2024, 9:10am
Jaks wrote: Well done 👏 4th May 2024, 10:19am
usc215 wrote: thank you... it's my new PB :)4th May 2024, 4:50pm
Rosehip wrote: well done ! *bunting*10th May 2024, 2:01pm
tipsku wrote: well done on the sub 23!10th May 2024, 6:03pm
usc215 wrote: Thank you, ladies :) Add a comment
1.2mi,
10:40Run - Warm Up
1) 1km - 5:37(5:37/km) 131/141bpm [735b/km] 70cal 319/395W
2) 0.91km - 5:03(5:34/km) 129/138bpm [719b/km] 59cal 272/352W Add a comment |
5.1mi,
48:30 Run - General
1) 1km - 6:03(6:03/km) 124/136bpm [750b/km] 72cal 338/421W
2) 1km - 5:36(5:36/km) 126/136bpm [705b/km] 70cal 324/364W 3) 1km - 5:36(5:36/km) 124/129bpm [694b/km] 67cal 309/367W 4) 1km - 5:46(5:46/km) 124/127bpm [714b/km] 68cal 313/371W 5) 1km - 6:43(6:43/km) 120/128bpm [806b/km] 75cal 286/422W 6) 1km - 6:00(6:00/km) 124/129bpm [744b/km] 69cal 314/348W 7) 1km - 6:00(6:00/km) 125/129bpm [749b/km] 69cal 331/370W 8) 1km - 5:38(5:38/km) 125/134bpm [704b/km] 64cal 335/386W 9) 0.2km - 1:10(5:49/km) 122/127bpm [710b/km] 13cal 331/362W
0mi,
53:32Cross - Strength Add a comment |
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Mon 6th May
May 6
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Tue 7th May
May 7
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Wed 8th May
May 8
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Thu 9th May
May 9
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Fri 10th May
May 10
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Sat 11th May
May 11
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Sun 12th May
May 12
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5.1mi,
48:00 Run - General
1) 1km - 5:48(5:48/km) 127/141bpm [737b/km] 72cal 349/458W
2) 1km - 5:38(5:38/km) 131/140bpm [739b/km] 71cal 312/365W 3) 1km - 5:42(5:42/km) 131/134bpm [747b/km] 72cal 317/340W 4) 1km - 5:45(5:45/km) 131/135bpm [753b/km] 71cal 315/352W 5) 1km - 5:47(5:47/km) 129/135bpm [746b/km] 71cal 317/368W 6) 1km - 6:02(6:02/km) 129/134bpm [778b/km] 72cal 299/320W 7) 1km - 6:01(6:01/km) 129/132bpm [776b/km] 71cal 299/344W 8) 1km - 5:51(5:51/km) 125/133bpm [730b/km] 64cal 292/347W 9) 0.24km - 1:26(6:00/km) 127/131bpm [763b/km] 16cal 292/318W |
5.1mi,
40:51 Run - General
1) 1km - 5:16(5:16/km) 139/155bpm [731b/km] 70cal 393/495W
2) 1km - 4:55(4:55/km) 149/155bpm [732b/km] 69cal 364/428W 3) 1km - 4:47(4:47/km) 149/152bpm [714b/km] 68cal 380/421W 4) 1km - 4:57(4:57/km) 150/153bpm [742b/km] 71cal 362/384W 5) 1km - 4:55(4:55/km) 151/154bpm [743b/km] 70cal 359/399W 6) 1km - 5:09(5:09/km) 153/157bpm [787b/km] 74cal 352/392W 7) 1km - 5:02(5:02/km) 157/159bpm [790b/km] 75cal 354/397W 8) 1km - 4:47(4:47/km) 159/167bpm [761b/km] 73cal 360/465W 9) 0.22km - 1:03(4:44/km) 159/164bpm [754b/km] 16cal 335/352W Add a comment |
3.7mi,
19:35 Bike - General
1) 5km - 16:29(3:18/km) 98/116bpm [323b/km] 112cal
2) 0.98km - 3:07(3:10/km) 100/109bpm [317b/km] 20cal Add a comment
3.7mi,
18:52Bike - General
1) 5km - 15:28(3:06/km) 87/106bpm [269b/km] 80cal
2) 0.9km - 3:24(3:48/km) 95/104bpm [361b/km] 20cal Add a comment
0mi,
8:17Cross - Strength Add a comment |
5.1mi,
45:17 Run - General
1) 1km - 5:29(5:29/km) 128/145bpm [702b/km] 69cal 354/457W
2) 1km - 5:22(5:22/km) 134/145bpm [718b/km] 70cal 330/384W 3) 1km - 5:27(5:27/km) 133/138bpm [725b/km] 67cal 320/390W 4) 1km - 5:30(5:30/km) 135/140bpm [742b/km] 71cal 338/422W 5) 1km - 5:32(5:32/km) 132/137bpm [731b/km] 69cal 318/361W 6) 1km - 5:25(5:25/km) 134/140bpm [725b/km] 69cal 315/333W 7) 1km - 5:45(5:45/km) 139/145bpm [800b/km] 74cal 325/374W 8) 1km - 5:34(5:34/km) 136/146bpm [758b/km] 69cal 308/347W 9) 0.21km - 1:13(5:46/km) 140/142bpm [808b/km] 16cal 312/337W |
11.2mi,
1:39:30 Run - Medium Long Run
1) 1km - 5:29(5:29/km) 132/146bpm [723b/km] 68cal 320/426W
2) 1km - 5:08(5:08/km) 139/148bpm [714b/km] 69cal 353/409W 3) 1km - 5:20(5:20/km) 138/142bpm [736b/km] 70cal 336/396W 4) 1km - 5:27(5:27/km) 141/145bpm [770b/km] 72cal 341/416W 5) 1km - 5:36(5:36/km) 142/145bpm [796b/km] 73cal 339/375W 6) 1km - 5:27(5:27/km) 142/146bpm [774b/km] 71cal 332/357W 7) 1km - 6:19(6:19/km) 140/149bpm [885b/km] 80cal 288/363W 8) 1km - 5:30(5:30/km) 146/152bpm [803b/km] 73cal 338/370W 9) 1km - 5:21(5:21/km) 147/157bpm [787b/km] 71cal 335/427W 10) 1km - 5:56(5:56/km) 145/154bpm [860b/km] 77cal 306/417W 11) 1km - 5:28(5:28/km) 143/149bpm [781b/km] 70cal 325/375W 12) 1km - 5:29(5:29/km) 144/148bpm [790b/km] 71cal 323/342W 13) 1km - 5:28(5:28/km) 144/149bpm [787b/km] 70cal 316/347W 14) 1km - 5:20(5:20/km) 146/152bpm [779b/km] 70cal 326/381W 15) 1km - 5:18(5:18/km) 148/152bpm [785b/km] 71cal 329/352W 16) 1km - 5:26(5:26/km) 150/155bpm [816b/km] 73cal 333/369W 17) 1km - 5:27(5:27/km) 154/156bpm [840b/km] 75cal 333/389W 18) 1km - 5:32(5:32/km) 147/153bpm [814b/km] 70cal 313/365W 19) 0.08km - 27(5:27/km) 145/146bpm [791b/km] 6cal 317/343W |
6.4mi,
32:01 Bike - General
1) 3.11mi - 16:45(5:23/mi) 90/105bpm [485b/mi] 91cal
2) 3.11mi - 14:17(4:36/mi) 98/114bpm [451b/mi] 85cal 3) 0.17mi - 1:00(5:51/mi) 86/90bpm [503b/mi] 4cal Add a comment
1.3mi,
11:26Run - General
1) 1km - 5:52(5:52/km) 145/155bpm [851b/km] 77cal 348/427W
2) 1km - 5:26(5:26/km) 162/168bpm [880b/km] 80cal 339/446W 3) 0.03km - 8(4:41/km) 168/168bpm [787b/km] 2cal 351/361W Add a comment
3.1mi,
26:18Run - parkrun
1) 1km - 5:17(5:17/km) 135/144bpm [712b/km] 67cal 338/431W
2) 1km - 5:14(5:14/km) 140/148bpm [732b/km] 69cal 341/387W 3) 1km - 5:15(5:15/km) 141/147bpm [741b/km] 69cal 344/399W 4) 1km - 5:12(5:12/km) 145/149bpm [754b/km] 69cal 331/407W 5) 1km - 5:10(5:10/km) 146/152bpm [753b/km] 70cal 354/451W 6) 0.03km - 11(5:15/km) 146/147bpm [765b/km] 3cal 359/361W
1.2mi,
10:25Run - Warm Up
1) 1km - 5:43(5:43/km) 129/140bpm [738b/km] 70cal 324/408W
2) 0.87km - 4:42(5:24/km) 132/136bpm [713b/km] 58cal 283/397W Add a comment |
1.7mi,
8:43 Bike - General
1) 2.77km - 8:43(3:09/km) 94/108bpm [296b/km] 56cal
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1.8mi,
10:44Bike - General
1) 2.83km - 10:44(3:48/km) 101/123bpm [383b/km] 81cal
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13.3mi,
1:48:56Run - Long Run
perfect weather for HM: lovely sunny 17°C
HR zone 4 for new HM-PB ... very happy with this pace The high mileage of the last few weeks is paying off 1) 1km - 5:15(5:15/km) 131/147bpm [687b/km] 66cal 363/463W 2) 1km - 4:55(4:55/km) 142/147bpm [699b/km] 67cal 363/436W 3) 1km - 4:50(4:50/km) 143/147bpm [690b/km] 67cal 364/417W 4) 1km - 5:01(5:01/km) 146/150bpm [732b/km] 70cal 380/467W 5) 1km - 5:10(5:10/km) 149/153bpm [771b/km] 73cal 388/456W 6) 1km - 5:03(5:03/km) 147/151bpm [742b/km] 70cal 361/413W 7) 1km - 5:01(5:01/km) 152/155bpm [762b/km] 73cal 383/452W 8) 1km - 5:06(5:06/km) 153/156bpm [781b/km] 72cal 350/394W 9) 1km - 5:15(5:15/km) 148/157bpm [776b/km] 72cal 351/458W 10) 1km - 5:02(5:02/km) 150/153bpm [756b/km] 71cal 355/410W 11) 1km - 5:02(5:02/km) 152/156bpm [764b/km] 72cal 361/402W 12) 1km - 5:08(5:08/km) 151/153bpm [776b/km] 72cal 348/409W 13) 1km - 5:14(5:14/km) 151/153bpm [789b/km] 73cal 338/412W 14) 1km - 5:16(5:16/km) 153/157bpm [805b/km] 75cal 357/445W 15) 1km - 5:06(5:06/km) 148/152bpm [754b/km] 70cal 342/397W 16) 1km - 4:58(4:58/km) 152/155bpm [754b/km] 71cal 355/381W 17) 1km - 5:27(5:27/km) 148/153bpm [807b/km] 71cal 306/379W 18) 1km - 4:54(4:54/km) 151/156bpm [739b/km] 69cal 353/427W 19) 1km - 4:55(4:55/km) 153/156bpm [753b/km] 71cal 354/367W 20) 1km - 5:03(5:03/km) 154/157bpm [778b/km] 73cal 363/450W 21) 1km - 5:03(5:03/km) 156/158bpm [788b/km] 74cal 364/434W 22) 0.46km - 2:14(4:50/km) 150/153bpm [724b/km] 31cal 325/368W 12th May 2024, 10:39am
riggys99 wrote: Nice run12th May 2024, 11:54am
Jaks wrote: Congrats on your PB. Well done 👏 12th May 2024, 11:56am
riggys99 wrote: Well done on the PB. Hard work paying off 12th May 2024, 12:09pm
usc215 wrote: Thanks Jaks & riggys99 :)14th May 2024, 6:36pm
tipsku wrote: Congratulations on your PB. You just did that on your training run? Wow! That's amazing dedication. Your pacing is very even, too, finishing strong. I am struggling with motivating myself to go that hard in training, I need races for that :-)14th May 2024, 8:28pm
usc215 wrote: this is part of my sub-4h marathon training. In the fall I want to run a marathon with my son... he will be faster than me, but his lead should be as small as possible ;)14th May 2024, 8:30pm
usc215 wrote: btw... thank you very much, tipsku :) Add a comment |
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Mon 13th May
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Tue 14th May
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Wed 15th May
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Thu 16th May
May 16
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Fri 17th May
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Sat 18th May
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Sun 19th May
May 19
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2.6mi,
14:01 Bike - General
1) 4.14km - 14:01(3:23/km) 93/114bpm [315b/km] 86cal
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6.2mi,
35:19Bike - General
1) 5km - 16:18(3:16/km) 81/109bpm [264b/km] 71cal
2) 4.91km - 19:02(3:53/km) 88/109bpm [341b/km] 92cal Add a comment
0mi,
9:25Cross - Strength Add a comment |
1.3mi,
26:37 Walk - General
1) 1km - 14:40(14:40/km) 75/96bpm [1100b/km] 66cal 36/57rpm
2) 1km - 10:54(10:54/km) 87/106bpm [949b/km] 60cal 54/57rpm 3) 0.09km - 1:03(11:22/km) 98/102bpm [1114b/km] 6cal 51/55rpm Add a comment
10.2mi,
1:31:47Run - Medium Long Run
happy with this pace in HR zone 3 after the HM-PB 2 days ago
1) 1km - 5:41(5:41/km) 132/144bpm [750b/km] 71cal 363/424W 2) 1km - 5:13(5:13/km) 137/145bpm [715b/km] 69cal 337/373W 3) 1km - 5:21(5:21/km) 135/139bpm [722b/km] 69cal 322/369W 4) 1km - 5:31(5:31/km) 136/142bpm [751b/km] 71cal 330/380W 5) 1km - 5:33(5:33/km) 140/144bpm [777b/km] 72cal 336/399W 6) 1km - 5:32(5:32/km) 137/141bpm [758b/km] 71cal 322/368W 7) 1km - 5:30(5:30/km) 139/141bpm [764b/km] 71cal 332/387W 8) 1km - 5:36(5:36/km) 138/141bpm [772b/km] 72cal 333/397W 9) 1km - 5:54(5:54/km) 136/146bpm [803b/km] 71cal 310/382W 10) 1km - 5:23(5:23/km) 136/140bpm [733b/km] 67cal 322/344W 11) 1km - 6:34(6:34/km) 129/140bpm [846b/km] 72cal 261/386W 12) 1km - 5:30(5:30/km) 136/142bpm [748b/km] 68cal 324/383W 13) 1km - 5:29(5:29/km) 135/139bpm [739b/km] 67cal 321/343W 14) 1km - 5:27(5:27/km) 137/143bpm [747b/km] 67cal 327/355W 15) 1km - 5:39(5:39/km) 140/143bpm [792b/km] 71cal 344/414W 16) 1km - 5:20(5:20/km) 138/145bpm [737b/km] 64cal 311/383W 17) 0.47km - 2:33(5:25/km) 140/144bpm [758b/km] 33cal 346/449W 14th May 2024, 9:25am
geordiegirl wrote: nice long run!14th May 2024, 9:36am
riggys99 wrote: Nice run14th May 2024, 9:45am
Jaks wrote: Nice, well done 👏 14th May 2024, 10:15am
usc215 wrote: thanks folks, it was a surprisingly relaxed run after the high speed HM 2 days ago 😅 Add a comment |
2.1mi,
43:43 Walk - General
1) 1km - 11:42(11:42/km) 75/86bpm [877b/km] 62cal 46/117rpm
2) 1km - 12:45(12:45/km) 70/84bpm [892b/km] 60cal 44/58rpm 3) 1km - 13:35(13:35/km) 76/88bpm [1033b/km] 64cal 44/56rpm 4) 0.44km - 5:41(13:04/km) 69/80bpm [902b/km] 26cal 48/55rpm Add a comment
5.1mi,
26:07Bike - General
1) 5km - 14:17(2:51/km) 98/113bpm [280b/km] 96cal
2) 3.21km - 11:50(3:41/km) 107/121bpm [395b/km] 93cal Add a comment |
8.8mi,
1:18:26 Run - Medium Long Run
easy jog around the lake Süßer See
1) 1km - 5:30(5:30/km) 122/132bpm [670b/km] 66cal 325/387W 2) 1km - 6:02(6:02/km) 131/137bpm [790b/km] 75cal 287/426W 3) 1km - 5:28(5:28/km) 134/138bpm [732b/km] 70cal 330/393W 4) 1km - 5:27(5:27/km) 133/136bpm [725b/km] 69cal 325/377W 5) 1km - 5:30(5:30/km) 134/138bpm [736b/km] 70cal 324/364W 6) 1km - 5:26(5:26/km) 137/141bpm [744b/km] 70cal 331/375W 7) 1km - 5:32(5:32/km) 137/143bpm [759b/km] 70cal 326/392W 8) 1km - 5:30(5:30/km) 138/145bpm [759b/km] 70cal 328/416W 9) 1km - 5:31(5:31/km) 134/140bpm [740b/km] 67cal 309/326W 10) 1km - 5:33(5:33/km) 136/140bpm [756b/km] 70cal 319/365W 11) 1km - 5:33(5:33/km) 136/139bpm [756b/km] 70cal 329/368W 12) 1km - 5:35(5:35/km) 136/138bpm [759b/km] 68cal 308/379W 13) 1km - 5:35(5:35/km) 136/141bpm [760b/km] 69cal 323/376W 14) 1km - 5:30(5:30/km) 138/145bpm [760b/km] 69cal 320/397W 15) 0.12km - 44(5:54/km) 141/144bpm [831b/km] 9cal 316/329W |
0.6mi,
11:18 Walk - General
1) 0.89km - 11:18(12:46/km) 83/108bpm [1060b/km] 56cal 48/55rpm
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8.3mi,
47:05Bike - General
1) 5km - 14:25(2:53/km) 100/117bpm [288b/km] 103cal
2) 5km - 19:07(3:49/km) 91/104bpm [348b/km] 92cal 3) 3.36km - 13:32(4:02/km) 99/111bpm [399b/km] 87cal Add a comment |
8.8mi,
1:12:45 Run - Medium Long Run
Because it started to rain a bit, I ran a little faster... and so it was a new PB around the lake Süßer See 😅
1) 1km - 5:08(5:08/km) 125/138bpm [643b/km] 61cal 347/417W 2) 1km - 5:07(5:07/km) 137/141bpm [700b/km] 67cal 346/411W 3) 1km - 5:13(5:13/km) 138/143bpm [720b/km] 68cal 348/408W 4) 1km - 5:06(5:06/km) 140/144bpm [713b/km] 67cal 350/389W 5) 1km - 5:10(5:10/km) 143/145bpm [739b/km] 69cal 348/412W 6) 1km - 4:59(4:59/km) 143/146bpm [712b/km] 66cal 348/400W 7) 1km - 5:15(5:15/km) 143/148bpm [752b/km] 69cal 341/384W 8) 1km - 5:09(5:09/km) 143/157bpm [736b/km] 68cal 339/450W 9) 1km - 5:10(5:10/km) 143/152bpm [740b/km] 67cal 330/389W 10) 1km - 5:12(5:12/km) 143/148bpm [743b/km] 68cal 329/343W 11) 1km - 5:11(5:11/km) 143/147bpm [742b/km] 68cal 345/384W 12) 1km - 5:12(5:12/km) 144/148bpm [748b/km] 68cal 335/408W 13) 1km - 5:09(5:09/km) 146/151bpm [751b/km] 69cal 346/399W 14) 1km - 4:56(4:56/km) 151/157bpm [745b/km] 68cal 358/435W 15) 0.15km - 48(5:26/km) 152/156bpm [825b/km] 11cal 325/360W |
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