Funky Chicken
Last on at 6pm, 28th May 2024
M45 Greater London
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STATUS Throwing caution to the wind, but being careful in case I turn my umbrella inside out.
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Races
163 -
Miles
6188 -
Miles
0 -
Miles
1983 -
Miles
1947 -
WAVA
67.37% -
Mile
5:52 -
5k
20:12 -
5M
33:38 -
10k
42:19 -
10M
1:09:24 -
Half
1:33:50 -
20M
2:41:04 -
Mara
3:38:03
About Me | |
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Started running 2011 but lost a lot of impetus from 2017-2019 following a string of injuries. In 2024, feeling like I might have regained some of my previous form. Main targets:
sub-20 min 5k sub-90 min Half Silver (70) WAVA standard over three distances Show More...
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Random Q&A | See your Q&A |
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This user has not completed any responses. |
Recent Blogs | |
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Easing into HM training | 20th May |
Forecast predicts high chance of badges | 16th May |
Targeting the root cause | 14th May |
Okay Mr Physio, you can take my money now... | 12th May |
Motivation v. moderation | 11th May |
My parkrun |
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No parkrun selected |
Recent Training | |||
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28th May
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Strength | 0mi | 3:00 |
28th May
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General | 6.3mi | 1:39:43 |
28th May
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General | 6.2mi | 1:00:01 |
27th May
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General | 9.1mi | 6:04:02 |
27th May
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Run-Walk | 1.5mi | 15:01 |
Planned Races | Show more |
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Dashing Deer 5K | 25th Jun |
Race The Neighbours | 30th Jun |
Green Space 10K | 3rd Aug |
The Big Half | 1st Sep |
Westminster Mile | 21st Sep |
12 Month Benchmarks | Run | Bike |
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Mile | 6:37 | 2:38 |
5k | 20:56 | 9:43 |
5mi | 36:44 | 16:52 |
10k | 47:05 | 21:34 |
10mi | 1:20:01 | 39:59 |
Half | 1:47:14 | 53:16 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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Run Walk Run |
Trader: New Game |
Unlockable Badges |
Fetcheveryone Running Club (FERC) |
FetchPoint: The Game |
Can anyone suggest a good way of carrying gels on a marathon? |
Buddies (9) |
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Followers (7) |
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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
Date | Planned Races | Distance | ||
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27 Apr | London Marathon | 26.2mi | ||
20 Oct | Cabbage Patch 10 | 10mi | ||
21 Sep | Westminster Mile | 1mi | ||
1 Sep | The Big Half Confirmed | 13.1mi | ||
3 Aug | Green Space 10K | 10km | ||
30 Jun | Race The Neighbours Confirmed | 10km | ||
25 Jun | Dashing Deer 5K | 5km | ||
2024 | Result | WAVA | Distance | |
20 Apr | Lordship Recreation Ground parkrun SB | 21:13 | 67.25 | 5km |
13 Apr | Lordship Recreation Ground parkrun | 21:39 | 65.90 | 5km |
23 Mar | Lordship Recreation Ground parkrun | 21:21 | 66.83 | 5km |
2023 | Result | WAVA | Distance | |
23 Dec | Woking parkrun | 24:58 | 57.15 | 5km |
7 Oct | Lordship Recreation Ground parkrun | 21:42 | 65.75 | 5km |
7 Oct | The Doctor K Cup SB | 21:25 | 66.62 | 5km |
30 Sep | Oak Hill parkrun | 22:15 | 64.13 | 5km |
23 Sep | Lordship Recreation Ground parkrun | 22:09 | 64.42 | 5km |
10 Sep | London to Brighton Cycle Ride | 6:27:34 | 0.00 | 55mi |
2 Sep | Lordship Recreation Ground parkrun | 22:36 | 63.13 | 5km |
26 Aug | Southend parkrun | 22:49 | 62.53 | 5km |
17 Jun | Westmill parkrun | 23:12 | 61.03 | 5km |
3 Jun | Southend parkrun | 22:46 | 62.19 | 5km |
6 May | Ally Pally parkrun | 22:09 | 63.92 | 5km |
29 Apr | Lordship Recreation Ground parkrun | 22:09 | 63.92 | 5km |
8 Apr | Bournemouth parkrun | 22:42 | 62.37 | 5km |
18 Mar | Lymington Woodside parkrun | 24:37 | 57.51 | 5km |
4 Feb | Southend parkrun | 23:33 | 60.12 | 5km |
2022 | Result | WAVA | Distance | |
30 Jul | Southend parkrun SB | 25:35 | 54.92 | 5km |
2020 | Result | WAVA | Distance | |
5 Dec | Virtual Jingle Mile SB | 6:53 | 59.57 | 1mi |
28 Nov | Cheddleton Virtual 10k SB | 47:04 | 60.08 | 10km |
17 Oct | The Doctor K Cup SB | 22:17 | 62.57 | 5km |
19 Sep | Victoria Park Open 5 SB | 38:08 | 59.43 | 5mi |
2019 | Result | WAVA | Distance | |
25 May | Exmouth parkrun SB | 28:03 | 48.96 | 5km |
2018 | Result | WAVA | Distance | |
26 May | Margate parkrun SB | 24:14 | 56.26 | 5km |
2017 | Result | WAVA | Distance | |
21 May | Hornsey YMCA Crouch End 10k SB | 46:42 | 58.67 | 10km |
2016 | Result | WAVA | Distance | |
6 Aug | Ally Pally parkrun | 23:14 | 58.24 | 5km |
25 Jul | Battersea Park Self-Transendence 3 x 1 mile relays | 6:05 | 64.97 | 1mi |
20 Jul | Golden Stag Mile | 6:06 | 64.79 | 1mi |
19 Jun | City of London Mile PB | 5:52 | 67.37 | 1mi |
4 Jun | Whitstable parkrun | 21:03 | 63.81 | 5km |
29 May | Westminster Mile | 5:53 | 67.18 | 1mi |
15 May | Hornsey YMCA Crouch End 10k | 44:23 | 61.29 | 10km |
17 Apr | Thames Towpath 10 PB | 1:09:24 | 64.71 | 10mi |
3 Apr | Regent's Park 10k Summer Series #1 SB | 43:17 | 62.85 | 10km |
28 Mar | Beaconsfield 5 SB | 35:20 | 61.70 | 5mi |
20 Mar | SEAA 12/6 stage road relays - short leg PB | 17:11 | 65.96 | 4.25km |
5 Mar | Hackney Marshes parkrun PB | 20:12 | 66.50 | 5km |
27 Feb | English National XC Champs - Senior Men | 1:02:37 | 52.66 | 12km |
20 Feb | Finsbury parkrun | 21:19 | 63.02 | 5km |
13 Feb | Met League XC: Alexandra Palace - Senior Men SB | 39:23 | 55.06 | 8km |
17 Jan | Sunday League XC #4 Watford | 44:35 | 59.88 | 6.1mi |
9 Jan | Middlesex XC Champs - Men | 54:33 | 60.45 | 12km |
1 Jan | Ally Pally parkrun | 20:53 | 64.32 | 5km |
2015 | Result | WAVA | Distance | |
25 Dec | Finsbury parkrun SB | 21:00 | 63.97 | 5km |
6 Dec | Sunday League XC #3 Willian | 36:34 | 59.62 | 5mi |
28 Nov | Fraternity and Sorority Cup SB | 37:16 | 58.50 | 5mi |
14 Nov | London cross country championships | 49:51 | 54.57 | 10km |
7 Nov | Met League 2 - Stevenage | 46:11 | 47.21 | 5mi |
31 Oct | Ally Pally parkrun | 23:55 | 56.17 | 5km |
18 Oct | Sunday League XC #1 Cheshunt | 37:16 | 58.50 | 5mi |
10 Oct | Met League XC: Claybury - Senior Men | 39:00 | 55.60 | 8km |
3 Oct | Ally Pally parkrun | 25:43 | 52.23 | 5km |
14 Jul | London Heathside Club 5k Handicap | 21:57 | 60.75 | 5km |
11 Jul | Brockenhurst parkrun | 21:27 | 62.17 | 5km |
4 Jul | Southend parkrun | 21:17 | 62.66 | 5km |
20 Jun | Ally Pally parkrun | 21:40 | 61.55 | 5km |
14 Jun | City of London Mile SB | 5:56 | 66.14 | 1mi |
31 May | Edinburgh Marathon | 0.00 | 26.2mi | |
4 May | Milton Keynes Marathon SB | 3:38:38 | 56.62 | 26.2mi |
19 Apr | Thames Towpath 10 | 1:14:31 | 59.90 | 10mi |
22 Mar | Brentwood Half Marathon PB | 1:33:50 | 62.92 | 13.1mi |
8 Mar | Finchley 20 PB | 2:41:04 | 57.64 | 20mi |
22 Feb | Gade Valley Harriers VLM Training run #2 PB | 2:15:17 | 57.64 | 17mi |
15 Feb | Cross Country League Royston | 42:45 | 54.79 | 5.4mi |
7 Feb | Met League XC: Wormwood Scrubs - Senior Men | 34:44 | 61.98 | 8km |
1 Feb | Watford Half Marathon | 1:38:15 | 60.09 | 13.1mi |
18 Jan | Fred Hughes 10 SB | 1:11:04 | 62.81 | 10mi |
11 Jan | Cross Country League Trent Park | 37:04 | 58.39 | 5mi |
1 Jan | Serpentine New Year's Day 10K SB | 43:32 | 62.09 | 10km |
2014 | Result | WAVA | Distance | |
7 Dec | Perivale 5 PB | 33:38 | 64.35 | 5mi |
29 Nov | Self Transcendence 10K PB | 42:19 | 63.88 | 10km |
23 Nov | Cross Country League Grovelands | 38:44 | 55.88 | 5mi |
8 Nov | Met League XC: Stevenage - Senior Men | 35:55 | 59.94 | 8km |
26 Oct | Cross Country League Cheshunt | 35:11 | 61.52 | 5mi |
19 Oct | Abingdon Marathon PB | 3:38:03 | 56.77 | 26.2mi |
28 Sep | Ealing Half Marathon SB | 1:35:56 | 61.54 | 13.1mi |
20 Sep | Southend parkrun | 24:13 | 55.07 | 5km |
7 Sep | South Cheshire 20 SB | 2:43:11 | 56.89 | 20mi |
30 Aug | Hackney Marshes parkrun SB | 20:18 | 65.69 | 5km |
17 Aug | Burnham Beeches Half Marathon | 1:40:32 | 58.72 | 13.1mi |
13 Jul | New Forest 10 | 1:16:41 | 57.90 | 10mi |
8 Jun | Southend Half Marathon | 1:45:19 | 55.77 | 13.1mi |
18 May | Hornsey YMCA Crouch End 10k | 46:44 | 57.51 | 10km |
3 May | Battersea Park Self-Transcendence 10k | 44:16 | 60.72 | 10km |
26 Apr | Longrunmeadow parkrun | 22:34 | 58.67 | 5km |
6 Apr | Brighton Marathon | 3:52:31 | 52.97 | 26.2mi |
9 Mar | Finchley 20 | 2:53:10 | 53.34 | 20mi |
8 Feb | Met League XC: Wormwood Scrubs - Senior Men PB | 36:45 | 58.21 | 8km |
19 Jan | Fred Hughes 10 SB | 1:15:51 | 58.54 | 10mi |
11 Jan | Met League XC: Horsenden Hill - Senior Men | 49:43 | 43.03 | 8km |
1 Jan | Serpentine New Year's Day 10K | 47:53 | 56.13 | 10km |
2013 | Result | WAVA | Distance | |
8 Dec | Cross Country League Trent Park | 37:33 | 57.28 | 5mi |
9 Nov | Brandon Country Park parkrun | 21:46 | 60.82 | 5km |
3 Nov | Stevenage Half Marathon | 1:39:45 | 58.89 | 13.1mi |
27 Oct | Cross Country League 1 Cheshunt | 38:43 | 55.55 | 5mi |
22 Sep | New Forest Marathon SB | 3:54:59 | 52.41 | 26.2mi |
7 Sep | Middlesex 10K Championship | 45:05 | 59.62 | 10km |
24 Aug | Southend parkrun | 21:45 | 60.87 | 5km |
18 Aug | Burnham Beeches Half Marathon | 1:48:35 | 54.10 | 13.1mi |
21 Jul | Olympic Park Anniversary Run | 37:16 | 57.40 | 5mi |
23 Jun | Hampstead 10k | 45:38 | 58.62 | 10km |
27 May | Vitality London 10,000 | 44:59 | 59.47 | 10km |
19 May | Hornsey YMCA Crouch End 10k | 45:32 | 58.75 | 10km |
5 May | Ranelagh Richmond Half Marathon | 1:39:56 | 58.53 | 13.1mi |
14 Apr | Thames Towpath 10 SB | 1:16:48 | 57.56 | 10mi |
6 Apr | Victoria Park Open 5 SB | 36:05 | 59.28 | 5mi |
16 Mar | Finsbury parkrun | 22:24 | 58.68 | 5km |
3 Mar | Bath Half SB | 1:39:26 | 58.83 | 13.1mi |
17 Feb | Cross Country League 5 Watford | 48:03 | 54.63 | 6.1mi |
9 Feb | Metropolitan League (Men): Northwood SB | 42:23 | 50.19 | 8km |
3 Feb | Watford Half Marathon | 1:42:58 | 56.81 | 13.1mi |
5 Jan | Hackney Marshes parkrun SB | 20:35 | 63.86 | 5km |
1 Jan | Serpentine New Year's Day 10K SB | 44:51 | 59.64 | 10km |
2012 | Result | WAVA | Distance | |
22 Dec | Finsbury parkrun | 21:50 | 60.20 | 5km |
15 Dec | Metropolitan League (Men): Alexandra Palace SB | 39:53 | 53.34 | 8km |
9 Dec | Cross Country League 3 St Albans | 43:35 | 49.08 | 5mi |
2 Dec | Perivale 5 SB | 35:48 | 59.75 | 5mi |
25 Nov | Cross Country League 2 Grovelands | 41:43 | 51.28 | 5mi |
4 Nov | Stevenage Half Marathon | 1:48:44 | 53.80 | 13.1mi |
21 Oct | Cabbage Patch 10 | 1:17:37 | 56.96 | 10mi |
29 Sep | Middlesex 10K Championship SB | 45:08 | 59.27 | 10km |
23 Sep | New Forest Half Marathon SB | 1:42:29 | 57.08 | 13.1mi |
15 Sep | Ally Pally parkrun | 22:06 | 59.48 | 5km |
8 Sep | Self Transcendence 10M SB | 1:15:44 | 58.38 | 10mi |
1 Sep | Finsbury parkrun #140 | 21:55 | 59.97 | 5km |
25 Aug | Ally Pally parkrun | 22:31 | 58.38 | 5km |
19 Aug | Burnham Beeches Half Marathon | 1:55:45 | 50.54 | 13.1mi |
11 Aug | Newcastle parkrun | 21:58 | 59.84 | 5km |
4 Aug | Sheffield Hallam Parkrun | 21:39 | 60.31 | 5km |
28 Jul | Grovelands parkrun | 22:02 | 59.26 | 5km |
21 Jul | Pymmes parkrun | 22:20 | 58.47 | 5km |
12 Jul | London Heathside Club 5k Handicap | 22:47 | 57.31 | 5km |
8 Jul | Run The River | 36:42 | 58.02 | 5mi |
1 Jul | Regent's Park 10k Summer Series #4 | 46:09 | 57.73 | 10km |
24 Jun | Hampstead 10k | 48:42 | 54.71 | 10km |
17 Jun | Stortford 10 | 1:23:52 | 52.52 | 10mi |
9 Jun | Finsbury parkrun | 22:43 | 57.48 | 5km |
26 May | Finsbury parkrun | 24:00 | 54.41 | 5km |
20 May | Hornsey YMCA Crouch End 10k | 48:35 | 54.84 | 10km |
14 May | Self Transcendence 5k | 22:33 | 57.91 | 5km |
12 May | Killerton Parkrun | 23:20 | 55.96 | 5km |
5 May | Pymmes parkrun | 22:46 | 57.35 | 5km |
29 Apr | Bracknell Half Marathon | 1:48:23 | 53.79 | 13.1mi |
17 Mar | Ally Pally parkrun | 22:06 | 59.08 | 5km |
10 Mar | Poole parkrun SB | 21:20 | 61.21 | 5km |
4 Mar | Finsbury Park Festival of Running 5km | 22:33 | 57.91 | 5km |
26 Feb | Roding Valley Half Marathon | 1:48:32 | 53.71 | 13.1mi |
18 Feb | Ally Pally parkrun | 23:04 | 56.61 | 5km |
11 Feb | Highbury Fields parkrun | 22:23 | 58.34 | 5km |
28 Jan | Finsbury parkrun | 22:35 | 57.82 | 5km |
22 Jan | Fred Hughes 10 | 1:19:56 | 55.10 | 10mi |
1 Jan | Brooks Serpentine New Years Day 10K | 47:56 | 55.58 | 10km |
2011 | Result | WAVA | Distance | |
10 Dec | Ally Pally Parkrun | 24:03 | 54.29 | 5km |
4 Dec | Perivale 5 SB | 38:30 | 55.30 | 5mi |
3 Dec | Cambridge parkrun SB | 23:01 | 56.73 | 5km |
26 Nov | Finsbury parkrun | 23:08 | 56.45 | 5km |
20 Nov | Old Deer Park 10K SB | 49:40 | 53.64 | 10km |
12 Nov | Southwick Country Parkrun #11 | 23:40 | 55.17 | 5km |
5 Nov | Finsbury parkrun | 23:47 | 54.90 | 5km |
22 Oct | Finsbury parkrun | 24:16 | 53.81 | 5km |
16 Oct | Stroke Association Resolution 10k | 54:03 | 49.29 | 10km |
8 Oct | Finsbury parkrun | 25:07 | 51.99 | 5km |
27 Aug | Trent Park Handicap | 27:46 | 47.03 | 5km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2024 | 0 | 5 | 11 | 67 | 132 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 216 |
2024 | 105 | 86 | 106 | 72 | 99 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 468 |
2024 | 0 | 0 | 26 | 211 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 237 |
2023 | 11 | 11 | 16 | 90 | 92 | 68 | 68 | 65 | 93 | 16 | 18 | 6 | 555 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0.1 |
2023 | 65 | 35 | 47 | 76 | 46 | 45 | 29 | 21 | 49 | 37 | 30 | 37 | 516 |
2023 | 0 | 0 | 0 | 0 | 0 | 103 | 366 | 434 | 233 | 222 | 28 | 0 | 1386 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 0 | 7 | 11 | 4 | 34 |
2022 | 0 | 3 | 0 | 14 | 0 | 0 | 17 | 0 | 0 | 2 | 0 | 0 | 36 |
2021 | 77 | 33 | 4 | 2 | 0 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 121 |
2021 | 90 | 75 | 4 | 15 | 0 | 10 | 0 | 3 | 8 | 7 | 0 | 11 | 224 |
2020 | 0 | 0 | 0 | 0 | 0 | 19 | 101 | 192 | 203 | 143 | 136 | 87 | 881 |
2020 | 1 | 4 | 1 | 1 | 31 | 35 | 0 | 33 | 49 | 54 | 73 | 102 | 384 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 31 | 51 | 0 | 0 | 97 |
2019 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 0 | 0 | 4 |
2019 | 6 | 0 | 4 | 0 | 10 | 3 | 0 | 9 | 2 | 0 | 3 | 0 | 37 |
2018 | 0 | 0 | 15 | 0 | 0 | 16 | 0 | 0 | 8 | 0 | 0 | 0 | 39 |
2018 | 0 | 0 | 0 | 0 | 15 | 7 | 0 | 11 | 3 | 0 | 0 | 0 | 37 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 0 | 7 |
2017 | 0 | 0 | 16 | 47 | 43 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 110 |
2017 | 0 | 0 | 0 | 0 | 16 | 74 | 0 | 0 | 0 | 0 | 0 | 0 | 91 |
2016 | 0 | 0 | 0 | 15 | 10 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 26 |
2016 | 34 | 75 | 112 | 50 | 41 | 29 | 14 | 29 | 12 | 6 | 0 | 15 | 416 |
2015 | 0 | 0 | 0 | 5 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 11 |
2015 | 70 | 82 | 130 | 72 | 73 | 25 | 18 | 8 | 3 | 38 | 55 | 90 | 664 |
2014 | 0 | 0 | 6 | 6 | 19 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 33 |
2014 | 105 | 100 | 73 | 55 | 70 | 105 | 141 | 108 | 121 | 102 | 57 | 32 | 1069 |
2013 | 0 | 3 | 0 | 5 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 11 |
2013 | 86 | 91 | 100 | 82 | 87 | 129 | 129 | 133 | 103 | 49 | 34 | 44 | 1068 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 4 | 0 | 0 | 0 | 0 | 9 |
2012 | 74 | 67 | 50 | 48 | 66 | 74 | 83 | 75 | 81 | 40 | 75 | 90 | 822 |
2012 | 0 | 0 | 0 | 0 | 0 | 27 | 46 | 35 | 37 | 17 | 9 | 0 | 172 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 50 | 62 | 74 | 73 | 67 | 336 |
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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Mon 6th May
May 6
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Tue 7th May
May 7
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3x 8 reps: bridge, squat. 2x 8 reps (both sides): lunge.
Right leg not feeling 100% on bridge and lunge. Used massage gun on thigh afterwards and the tight area had moved back down the side of the thigh away from the hip. Felt like the massage loosened it a little. Add a comment
Had intended for this to be a c4 mile walk to squish the Fetchpoint bug I missed earlier, but wasn't sure if there might be a sensitive spot in the back of my right knee on the way to school pickup - didn't notice it after that, but enough to make me more cautious. Ankle not doing too badly, so probably for the best not to overdo it.
1) 1mi - 15:54(15:54/mi) 85/98bpm [1351b/mi] 109cal 56/61rpm 3.77/4.28mph 2) 0.47mi - 7:06(14:57/mi) 88/96bpm [1316b/mi] 52cal 57/60rpm 4.01/4.17mph Add a comment
5 min warm-up jog
1 mile run / 30 sec walk x4 5 min warm-down jog Took a risk and brought tomorrow's planned session forward so that I could have two rest days before parkrun. Ankle pretty good throughout despite including a hill climb. Slight ache in lower right calf in first mile rep, made me ease pace slightly then it just went away. A kind of clammy feeling at bottom of right thigh in last mile rep, came and went a few times but something to watch for in future. 1) 0.52mi - 5:00(9:33/mi) 117/127bpm [1116b/mi] 54cal 6.29/7.28mph 2) 0.04mi - 30(12:20/mi) 121/124bpm [1493b/mi] 5cal 4.87/6.18mph 3) 1mi - 9:18(9:18/mi) 136/148bpm [1266b/mi] 124cal 6.45/6.89mph 4) 0.04mi - 30(13:06/mi) 137/140bpm [1795b/mi] 6cal 4.58/6.45mph 5) 1mi - 9:03(9:03/mi) 142/154bpm [1284b/mi] 126cal 6.63/6.89mph 6) 0.04mi - 30(12:46/mi) 149/150bpm [1903b/mi] 7cal 4.7/6.74mph 7) 1mi - 8:57(8:57/mi) 152/158bpm [1361b/mi] 134cal 6.7/7.03mph 8) 0.04mi - 30(12:33/mi) 152/155bpm [1907b/mi] 7cal 4.78/6.51mph 9) 1mi - 8:36(8:36/mi) 147/158bpm [1265b/mi] 122cal 6.97/7.31mph 10) 0.04mi - 30(13:46/mi) 140/143bpm [1926b/mi] 5cal 4.36/7.18mph 11) 0.55mi - 5:00(9:07/mi) 132/140bpm [1204b/mi] 52cal 6.58/6.76mph 12) 0.01mi - 2(4:22/mi) 140/140bpm [612b/mi] 13.74/6.64mph Add a comment
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3x 8 reps: bridge, step, squat.
Switched back to steps from lunges to reduce injury risk. Both legs a bit meh during bridges. Used massage gun on calves but felt like ache had returned to thigh after that! Add a comment
Ankle not too bad but borderline after uphill section. Back of right knee still has faint ache and felt 'clammy' again just after 2 miles in. Iced for 20 mins when got home.
1) 1mi - 16:49(16:49/mi) 87/116bpm [1463b/mi] 118cal 52/87rpm 3.57/4.74mph 2) 1mi - 14:42(14:42/mi) 97/126bpm [1426b/mi] 111cal 57/61rpm 4.08/4.7mph 3) 1mi - 15:35(15:35/mi) 101/136bpm [1573b/mi] 119cal 56/68rpm 3.85/4.84mph 4) 0.89mi - 13:43(15:20/mi) 86/105bpm [1318b/mi] 88cal 56/61rpm 3.91/4.4mph Add a comment
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3x 8 reps: bridge, step, squat.
Add a comment
Legs generally felt pretty good. Wasn’t sure if I was imagining warmth at the back of the right thigh, so will assume it probably was on verge of complaining.
1) 1mi - 14:21(14:21/mi) 96/119bpm [1377b/mi] 110cal 58/78rpm 4.18/5.01mph 2) 1mi - 14:12(14:12/mi) 96/120bpm [1363b/mi] 107cal 57/63rpm 4.23/4.84mph 3) 0.67mi - 10:03(15:02/mi) 91/102bpm [1368b/mi] 70cal 57/62rpm 3.99/4.53mph Add a comment
4:30 warm-up / 30 sec walk
4:30 min run / 30 sec walk x4 5 min warm-down Weather not great. Didn't feel like I had a lot of oomph, but that was a good thing as the actual running side of things went to plan at least. No aches, pains, or clamminess in the thigh area. 1) 0.44mi - 4:30(10:16/mi) 115/125bpm [1181b/mi] 48cal 5.84/6.18mph 2) 0.04mi - 30(12:29/mi) 121/125bpm [1511b/mi] 5cal 4.8/6.2mph 3) 0.48mi - 4:30(9:26/mi) 118/126bpm [1113b/mi] 49cal 6.36/6.74mph 4) 0.04mi - 30(12:22/mi) 123/126bpm [1520b/mi] 5cal 4.85/6.57mph 5) 0.5mi - 4:30(8:57/mi) 132/141bpm [1182b/mi] 57cal 6.7/6.97mph 6) 0.04mi - 30(13:00/mi) 129/135bpm [1676b/mi] 6cal 4.62/6.66mph 7) 0.49mi - 4:30(9:16/mi) 137/153bpm [1270b/mi] 59cal 6.47/6.93mph 8) 0.04mi - 30(12:45/mi) 135/136bpm [1721b/mi] 6cal 4.71/6.41mph 9) 0.52mi - 4:30(8:43/mi) 142/153bpm [1238b/mi] 62cal 6.88/7.24mph 10) 0.04mi - 30(12:28/mi) 135/137bpm [1684b/mi] 6cal 4.81/6.64mph 11) 0.55mi - 5:00(9:08/mi) 130/137bpm [1186b/mi] 57cal 6.57/6.62mph 12) 0.55mi - 1(1/mi) 130/137bpm [3b/mi] 57cal 6.57/6.62mph Add a comment
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4:30 warm-up / 30 sec walk
4:30 min run / 30 sec walk x8 5 min warm-down Took a chance and brought yesterday's scheduled run forward a day. Closely monitored right thigh and adjusted pace if I sensed any possible issues. Ended up being the ankle that complained the most, in the last mile or so. Iced for 20 mins when got back. 1) 0.44mi - 4:30(10:09/mi) 121/130bpm [1229b/mi] 51cal 5.91/6.18mph 2) 0.04mi - 30(12:47/mi) 125/128bpm [1597b/mi] 5cal 4.7/6.18mph 3) 0.47mi - 4:30(9:37/mi) 128/136bpm [1232b/mi] 56cal 6.24/6.53mph 4) 0.06mi - 30(8:23/mi) 126/127bpm [1056b/mi] 5cal 7.16/5.41mph 5) 0.49mi - 4:30(9:12/mi) 136/152bpm [1251b/mi] 60cal 6.53/6.91mph 6) 0.04mi - 30(11:48/mi) 134/136bpm [1582b/mi] 6cal 5.08/6.59mph 7) 0.47mi - 4:30(9:29/mi) 131/138bpm [1243b/mi] 55cal 6.33/6.8mph 8) 0.04mi - 30(12:26/mi) 139/140bpm [1729b/mi] 6cal 4.83/6.47mph 9) 0.49mi - 4:30(9:09/mi) 141/146bpm [1291b/mi] 62cal 6.55/6.7mph 10) 0.04mi - 30(13:05/mi) 139/142bpm [1819b/mi] 6cal 4.59/6.53mph 11) 0.48mi - 4:30(9:20/mi) 141/149bpm [1315b/mi] 60cal 6.43/6.66mph 12) 0.04mi - 30(11:52/mi) 138/145bpm [1638b/mi] 6cal 5.05/5.95mph 13) 0.49mi - 4:30(9:08/mi) 138/147bpm [1260b/mi] 58cal 6.57/6.78mph 14) 0.04mi - 30(12:17/mi) 147/149bpm [1807b/mi] 7cal 4.88/6.7mph 15) 0.49mi - 4:30(9:08/mi) 138/146bpm [1259b/mi] 58cal 6.57/6.8mph 16) 0.04mi - 30(12:31/mi) 144/146bpm [1802b/mi] 6cal 4.79/6.53mph 17) 0.51mi - 4:30(8:52/mi) 138/143bpm [1224b/mi] 57cal 6.76/6.97mph 18) 0.04mi - 30(11:07/mi) 139/140bpm [1545b/mi] 6cal 5.4/6.78mph 19) 0.57mi - 5:00(8:51/mi) 140/148bpm [1238b/mi] 64cal 6.78/7.03mph 20) 0mi - 1(4:03/mi) 149/149bpm [604b/mi] 14.79/6.62mph Add a comment
3x 8 reps: bridge, step, squat.
Did this after a trip to the park with F, where we ended up doing 0.1 mile speed reps - perhaps not the best thing for me at the moment! Ran 1st rep at 7:54 pace and 2nd at 6:23 pace, but felt a nag in my thigh during that one so stopped. Ok walking afterwards, and tried a light jog with no ill effects. Had been feeling pretty good before that, so hoping it hasn't mucked up my recovery too much... Add a comment
Mathnasium dropoff and shops rtn
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Walk to parkrun start & back for marshalling.
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3x 8 reps: bridge, step, squat.
Used massage gun on legs afterwards. No tightness in right thigh but managed to iron some out in top of calves. Add a comment
Walking back from junior parkrun. Ankle complaining on and off.
1) 1mi - 19:34(19:34/mi) 72/83bpm [1409b/mi] 104cal 48/59rpm 3.07/3.7mph 2) 1mi - 20:23(20:23/mi) 80/111bpm [1631b/mi] 114cal 45/79rpm 2.94/5.26mph 3) 1mi - 17:30(17:30/mi) 94/104bpm [1645b/mi] 121cal 51/58rpm 3.43/3.95mph 4) 0.77mi - 13:06(16:58/mi) 87/104bpm [1476b/mi] 77cal 54/62rpm 3.54/4.01mph Add a comment
Walk to junior parkrun. Wasn’t sure if thigh had a few grumbles on the way or I’m just fixating on it!
1) 1mi - 14:00(14:00/mi) 91/104bpm [1274b/mi] 105cal 61/66rpm 4.29/4.93mph 2) 1mi - 14:36(14:36/mi) 88/98bpm [1285b/mi] 107cal 58/73rpm 4.11/4.47mph 3) 0.25mi - 3:42(14:33/mi) 87/93bpm [1266b/mi] 27cal 58/61rpm 4.12/4.47mph Add a comment
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3x 8 reps: bridge, step, squat.
Bit sluggish on the bridge but otherwise ok. Add a comment
Watched a few YouTube vids and did some work on my right ankle. Finished off with 10x 3 heel raises using back of chair for support.
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Ankle support - a few grumbles throughout. Legs otherwise fine.
1) 1mi - 15:18(15:18/mi) 99/113bpm [1515b/mi] 107cal 56/59rpm 3.92/9.27mph 2) 1mi - 15:48(15:48/mi) 97/107bpm [1532b/mi] 107cal 56/61rpm 3.8/4.3mph 3) 1mi - 15:42(15:42/mi) 103/125bpm [1617b/mi] 114cal 55/61rpm 3.82/4.22mph 4) 0.83mi - 12:35(15:13/mi) 99/120bpm [1507b/mi] 85cal 57/64rpm 3.94/4.3mph Add a comment
4:30 warm-up / 30 sec walk
4:30 min run / 30 sec walk x10 5 min “warm-down” + extra 30 sec walk / 4:30 min run x2 1) 0.42mi - 4:30(10:45/mi) 107/120bpm [1150b/mi] 43cal 5.58/6.01mph 2) 0.04mi - 30(12:46/mi) 118/121bpm [1507b/mi] 5cal 4.7/6.01mph 3) 0.46mi - 4:30(9:43/mi) 118/129bpm [1147b/mi] 49cal 6.17/6.76mph 4) 0.04mi - 30(13:00/mi) 120/122bpm [1560b/mi] 5cal 4.61/6.18mph 5) 0.49mi - 4:30(9:16/mi) 121/125bpm [1121b/mi] 50cal 6.48/6.72mph 6) 0.04mi - 30(12:40/mi) 122/128bpm [1546b/mi] 5cal 4.74/6.45mph 7) 0.48mi - 4:30(9:25/mi) 120/128bpm [1129b/mi] 47cal 6.38/6.47mph 8) 0.04mi - 30(12:08/mi) 128/129bpm [1552b/mi] 5cal 4.95/6.41mph 9) 0.5mi - 4:30(8:59/mi) 127/131bpm [1140b/mi] 52cal 6.68/6.89mph 10) 0.04mi - 30(13:29/mi) 127/129bpm [1712b/mi] 5cal 4.45/6.74mph 11) 0.49mi - 4:30(9:15/mi) 129/135bpm [1192b/mi] 53cal 6.49/6.66mph 12) 0.04mi - 30(14:05/mi) 127/132bpm [1788b/mi] 5cal 4.26/6.66mph 13) 0.47mi - 4:30(9:35/mi) 127/131bpm [1216b/mi] 49cal 6.26/6.57mph 14) 0.04mi - 30(12:15/mi) 126/128bpm [1543b/mi] 5cal 4.9/5.97mph 15) 0.48mi - 4:30(9:23/mi) 133/139bpm [1248b/mi] 55cal 6.4/6.78mph 16) 0.04mi - 30(13:40/mi) 130/134bpm [1776b/mi] 5cal 4.39/6.35mph 17) 0.48mi - 4:30(9:27/mi) 130/135bpm [1228b/mi] 49cal 6.35/6.82mph 18) 0.04mi - 30(12:05/mi) 134/135bpm [1618b/mi] 6cal 4.97/6.01mph 19) 0.47mi - 4:30(9:37/mi) 134/140bpm [1288b/mi] 52cal 6.24/6.95mph 20) 0.04mi - 30(12:06/mi) 132/134bpm [1598b/mi] 5cal 4.96/6.18mph 21) 0.49mi - 4:30(9:14/mi) 134/145bpm [1238b/mi] 52cal 6.5/6.87mph 22) 0.04mi - 30(12:06/mi) 129/132bpm [1560b/mi] 5cal 4.96/5.99mph 23) 0.53mi - 5:00(9:25/mi) 127/134bpm [1196b/mi] 50cal 6.37/6.68mph 24) 1mi - 9:36(9:36/mi) 134/141bpm [1286b/mi] 108cal 6.25/6.82mph 25) 0.04mi - 24(9:18/mi) 139/140bpm [1292b/mi] 5cal 6.46/6.64mph Add a comment
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3x 8 reps: bridge, full squat (without chair).
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Test of the legs after treating the hamstring with massage and ice earlier. Hamstring felt fine. Ankle mostly good, apart from a bit of an ache in the back of it just before I got back in the house.
1) 1mi - 15:46(15:46/mi) 93/123bpm [1466b/mi] 116cal 54/66rpm 3.81/5.16mph 2) 1mi - 14:58(14:58/mi) 92/108bpm [1377b/mi] 111cal 57/61rpm 4.01/4.55mph 3) 1mi - 15:17(15:17/mi) 86/95bpm [1314b/mi] 101cal 56/69rpm 3.93/4.19mph 4) 1mi - 15:23(15:23/mi) 87/102bpm [1338b/mi] 102cal 55/62rpm 3.9/5.43mph 5) 0.38mi - 6:20(16:36/mi) 88/94bpm [1461b/mi] 39cal 55/59rpm 3.61/4.19mph Add a comment
5 min warm-up
9 min run / 1 min walk x3 5 min warm-down Decided to repeat last Tuesday's session to use as a benchmark and test the pace a bit more. First rep felt a bit sluggish but turned out I was going faster than I thought. Second felt great. Third mostly good but had slight grumble in right calf for mid-part of it. Ankle barely complained. Thigh mostly on good behaviour, but felt tight after I got home. Used massage gun and didn't notice any significant pain, just a few tight spots - managed a few squats afterwards without any trouble. Will have to see how it is through the rest of today. 1) 0.37mi - 5:00(13:29/mi) 99/113bpm [1335b/mi] 40cal 4.45/4.86mph 2) 1mi - 8:27(8:27/mi) 135/148bpm [1141b/mi] 113cal 7.1/7.66mph 3) 0.06mi - 33(8:25/mi) 138/140bpm [1161b/mi] 7cal 7.13/7.49mph 4) 0.07mi - 1:00(13:25/mi) 122/135bpm [1637b/mi] 10cal 4.47/7.1mph 5) 1mi - 8:09(8:09/mi) 138/150bpm [1126b/mi] 109cal 7.36/8.41mph 6) 0.1mi - 51(8:35/mi) 150/152bpm [1287b/mi] 12cal 6.99/7.37mph 7) 0.07mi - 1:00(13:40/mi) 138/154bpm [1885b/mi] 12cal 4.39/7.06mph 8) 1mi - 8:12(8:12/mi) 143/158bpm [1171b/mi] 113cal 7.32/7.72mph 9) 0.1mi - 48(8:09/mi) 152/154bpm [1239b/mi] 11cal 7.36/7.62mph 10) 0.08mi - 1:00(13:12/mi) 143/152bpm [1888b/mi] 13cal 4.54/7.6mph 11) 0.39mi - 5:00(12:51/mi) 114/130bpm [1465b/mi] 42cal 4.67/4.86mph 12) 0mi - 0(2:17/mi) 111/111bpm [253b/mi] 26.32/4.88mph Add a comment
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Wed 8th May
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Thu 9th May
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3x 8 reps: bridge, step, squat.
Pretty exhausted, almost forgot to do these today. Legs very tired on the bridge in particular. May need to rethink future walking volume alongside the buildup in running time. Add a comment
Afternoon school pick-up and supermarket. Legs on good behaviour - zero complaints!
1) 1mi - 16:57(16:57/mi) 89/101bpm [1509b/mi] 109cal 53/79rpm 3.54/6.12mph 2) 1mi - 16:26(16:26/mi) 97/106bpm [1594b/mi] 107cal 51/60rpm 3.65/4.13mph 3) 0.85mi - 20:04(23:33/mi) 104/125bpm [2448b/mi] 130cal 37/76rpm 2.55/24.13mph Add a comment
Knew I could be taking a bit of a risk with this one, my first three days in a row for some time. Vowed I would stop if I felt like it was going to break me. Wasn't 100% sure about upper right thigh during the warm-up jog, but it seemed to settle down and behave itself. A few nags from the ankle on and off again but nothing too nasty. Iced the thigh for 20 mins when I got back in, to be on the safe side.
4:30 warm-up / 30 sec walk 4:30 min run / 30 sec walk x4 5 min “warm-down” + extra 30 sec walk / 4:30 min run x2 1) 0.45mi - 4:30(9:54/mi) 125/133bpm [1237b/mi] 54cal 6.06/6.78mph 2) 0.04mi - 30(11:16/mi) 131/135bpm [1477b/mi] 6cal 5.32/6.53mph 3) 0.49mi - 4:30(9:14/mi) 137/149bpm [1266b/mi] 60cal 6.49/6.87mph 4) 0.04mi - 30(13:11/mi) 142/145bpm [1871b/mi] 7cal 4.55/6.87mph 5) 0.49mi - 4:30(9:11/mi) 140/147bpm [1286b/mi] 62cal 6.53/7.16mph 6) 0.04mi - 30(12:25/mi) 144/146bpm [1789b/mi] 7cal 4.83/6.41mph 7) 0.5mi - 4:30(9:02/mi) 136/144bpm [1229b/mi] 58cal 6.64/6.93mph 8) 0.04mi - 30(13:21/mi) 140/143bpm [1868b/mi] 6cal 4.5/6.91mph 9) 0.52mi - 4:30(8:40/mi) 136/149bpm [1179b/mi] 57cal 6.92/7.35mph 10) 0.04mi - 30(11:07/mi) 130/133bpm [1445b/mi] 5cal 5.4/6.37mph 11) 0.57mi - 5:00(8:51/mi) 140/146bpm [1239b/mi] 66cal 6.78/7.16mph 12) 1mi - 8:54(8:54/mi) 144/156bpm [1282b/mi] 124cal 6.74/7.2mph 13) 0.12mi - 1:05(9:00/mi) 145/148bpm [1304b/mi] 15cal 6.67/6.89mph Add a comment
School drop-off, and test of hamstring on the uphill prior to today's run.
1) 1mi - 16:21(16:21/mi) 73/104bpm [1194b/mi] 98cal 53/67rpm 3.67/4.49mph 2) 1mi - 14:38(14:38/mi) 104/119bpm [1522b/mi] 122cal 56/62rpm 4.1/4.74mph 3) 0.54mi - 7:49(14:28/mi) 99/111bpm [1433b/mi] 56cal 57/60rpm 4.15/4.51mph Add a comment
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3x 8 reps: bridge, step, squat.
No aches or pains. Legs not feeling as tired as yesterday. Add a comment
Hoping longer time on feet walking will help with easing into longer time on feet walk/running. Wondered a few times about right thigh but it was only a faint feeling. Ankle didn't like the hills and complained in the last mile or so, but only a little bit.
1) 1mi - 16:45(16:45/mi) 90/105bpm [1508b/mi] 109cal 52/79rpm 3.58/4.49mph 2) 1mi - 15:38(15:38/mi) 94/104bpm [1470b/mi] 107cal 55/65rpm 3.84/4.38mph 3) 1mi - 16:14(16:14/mi) 97/114bpm [1574b/mi] 113cal 54/61rpm 3.7/4.34mph 4) 1mi - 16:00(16:00/mi) 92/100bpm [1471b/mi] 112cal 55/59rpm 3.75/4.13mph 5) 1mi - 15:45(15:45/mi) 85/96bpm [1339b/mi] 103cal 56/60rpm 3.81/4.15mph 6) 0.71mi - 11:17(15:53/mi) 83/93bpm [1319b/mi] 75cal 56/61rpm 3.78/4.11mph Add a comment
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3x 8 reps: bridge, step, squat.
Upper thigh grumbling a bit towards the end of the 3rd of each set of reps. Ankle feeling a bit better after ice and calf massage. Add a comment
Gentle stroll to test for any aches/pains. Ankle a bit grizzly on way home, and upper thigh a bit tight when got in. Applied ice to the latter. Will try massaging calf after that to see if it loosens up the ankle.
1) 1mi - 21:21(21:21/mi) 86/97bpm [1837b/mi] 123cal 46/61rpm 2.81/3.76mph 2) 0.8mi - 16:39(20:53/mi) 82/96bpm [1713b/mi] 84cal 46/56rpm 2.87/3.78mph 10th May 2024, 7:29pm
Totoro wrote: Fingers crossed it eases.10th May 2024, 9:15pm
Funky Chicken wrote: Thanks! Might need to rest from running a few days l, I think! Add a comment
4:30 warm-up / 30 sec walk
4:30 min run / 30 sec walk x14 5 min “warm-down” + extra 30 sec walk / 4:30 min run x2 Pleased with that on the whole. Had been tempted to run on to make it 10 miles, but decided to be disciplined and keep it to 90 mins today. Ankle mostly ok, stab of pain when I stopped one of the later run sections, but improved again after that. Wondered about the hamstring a few times from midway onward, but never became a problem. Bit of an ache in upper thigh afterwards so carefully massaged the area and will apply ice. 1) 0.45mi - 4:30(10:00/mi) 116/131bpm [1160b/mi] 49cal 6/6.37mph 2) 0.04mi - 30(12:54/mi) 126/128bpm [1625b/mi] 5cal 4.65/6.35mph 3) 0.47mi - 4:30(9:31/mi) 132/145bpm [1256b/mi] 57cal 6.3/6.93mph 4) 0.04mi - 30(11:17/mi) 143/146bpm [1613b/mi] 7cal 5.32/6.1mph 5) 0.48mi - 4:30(9:27/mi) 139/151bpm [1314b/mi] 61cal 6.35/6.53mph 6) 0.04mi - 30(13:45/mi) 147/149bpm [2022b/mi] 7cal 4.36/6.37mph 7) 0.49mi - 4:30(9:16/mi) 138/149bpm [1279b/mi] 59cal 6.47/6.95mph 8) 0.03mi - 30(14:27/mi) 149/150bpm [2153b/mi] 7cal 4.15/6.37mph 9) 0.49mi - 4:30(9:06/mi) 141/149bpm [1282b/mi] 62cal 6.6/6.66mph 10) 0.04mi - 30(12:59/mi) 148/149bpm [1921b/mi] 7cal 4.62/6.59mph 11) 0.48mi - 4:30(9:27/mi) 148/154bpm [1399b/mi] 64cal 6.35/6.87mph 12) 0.04mi - 30(12:36/mi) 149/151bpm [1878b/mi] 6cal 4.76/5.87mph 13) 0.48mi - 4:30(9:17/mi) 149/161bpm [1383b/mi] 64cal 6.46/6.51mph 14) 0.04mi - 30(12:25/mi) 151/153bpm [1875b/mi] 7cal 4.83/6.53mph 15) 0.48mi - 4:30(9:26/mi) 150/154bpm [1414b/mi] 64cal 6.36/6.76mph 16) 0.04mi - 30(13:05/mi) 148/152bpm [1937b/mi] 7cal 4.59/6.59mph 17) 0.48mi - 4:30(9:20/mi) 141/154bpm [1317b/mi] 57cal 6.42/6.74mph 18) 0.04mi - 30(13:50/mi) 133/134bpm [1840b/mi] 4cal 4.34/6.62mph 19) 0.49mi - 4:30(9:14/mi) 141/148bpm [1302b/mi] 57cal 6.5/6.7mph 20) 0.04mi - 30(12:51/mi) 148/150bpm [1901b/mi] 6cal 4.67/6.7mph 21) 0.47mi - 4:30(9:35/mi) 147/156bpm [1409b/mi] 61cal 6.26/6.66mph 22) 0.04mi - 30(12:43/mi) 142/143bpm [1806b/mi] 6cal 4.72/6.57mph 23) 0.5mi - 4:30(9:03/mi) 143/156bpm [1294b/mi] 56cal 6.63/6.78mph 24) 0.04mi - 30(12:59/mi) 152/156bpm [1975b/mi] 6cal 4.62/6.64mph 25) 0.49mi - 4:30(9:15/mi) 149/159bpm [1378b/mi] 63cal 6.49/6.78mph 26) 0.04mi - 30(12:04/mi) 155/158bpm [1869b/mi] 7cal 4.97/6.28mph 27) 0.5mi - 4:30(9:00/mi) 143/151bpm [1288b/mi] 56cal 6.66/6.82mph 28) 0.04mi - 30(13:23/mi) 150/152bpm [2006b/mi] 7cal 4.49/6.72mph 29) 0.49mi - 4:30(9:12/mi) 152/158bpm [1399b/mi] 65cal 6.52/7.06mph 30) 0.04mi - 30(12:56/mi) 151/155bpm [1954b/mi] 6cal 4.64/6.35mph 31) 0.55mi - 5:00(9:08/mi) 146/158bpm [1334b/mi] 65cal 6.57/6.93mph 32) 1mi - 9:24(9:24/mi) 149/163bpm [1400b/mi] 126cal 6.39/6.78mph 33) 0.07mi - 36(8:58/mi) 158/163bpm [1417b/mi] 9cal 6.69/6.62mph Add a comment
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Legs a lot better this morning than I was expecting.
1) 1mi - 18:10(18:10/mi) 80/101bpm [1453b/mi] 118cal 50/76rpm 3.3/4.22mph 2) 1mi - 16:34(16:34/mi) 88/101bpm [1458b/mi] 105cal 53/62rpm 3.62/4.28mph 3) 1mi - 17:02(17:02/mi) 90/103bpm [1533b/mi] 113cal 53/59rpm 3.52/4.13mph 4) 1mi - 18:43(18:43/mi) 79/93bpm [1479b/mi] 103cal 48/58rpm 3.21/4.76mph 5) 0.25mi - 4:27(17:51/mi) 85/95bpm [1517b/mi] 26cal 53/56rpm 3.36/3.57mph Add a comment
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8x 3 reps - elevated double-leg bridge, squats with chair assist.
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Walk back from junior parkrun via shops. Legs felt a bit better - possibly my earlier walk was a bit too soon after the run.
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Walk to junior parkrun. Upper thigh complained a bit on the way but was ok once I was wandering around in the park.
1) 1mi - 16:45(16:45/mi) 100/120bpm [1674b/mi] 111cal 54/60rpm 3.58/4.19mph 2) 1mi - 17:21(17:21/mi) 103/112bpm [1787b/mi] 104cal 53/58rpm 3.46/4.01mph 3) 0.15mi - 2:30(16:54/mi) 104/110bpm [1757b/mi] 13cal 54/57rpm 3.55/3.76mph Add a comment
First 20 mins felt good, just faint occasional grumble from ankle. Some faint calf/thigh/hip nags came and went in next five mins before settling down again in final five.
1) 0.45mi - 4:30(9:56/mi) 133/151bpm [1321b/mi] 56cal 6.04/6.39mph 2) 0.04mi - 30(11:44/mi) 141/143bpm [1655b/mi] 6cal 5.11/6.28mph 3) 0.47mi - 4:30(9:36/mi) 143/155bpm [1374b/mi] 62cal 6.25/6.66mph 4) 0.04mi - 30(13:54/mi) 145/152bpm [2015b/mi] 7cal 4.32/6.62mph 5) 0.51mi - 4:30(8:47/mi) 143/156bpm [1255b/mi] 62cal 6.84/7.18mph 6) 0.04mi - 30(14:01/mi) 122/124bpm [1711b/mi] 5cal 4.28/6.53mph 7) 0.48mi - 4:30(9:28/mi) 130/141bpm [1230b/mi] 52cal 6.34/6.64mph 8) 0.03mi - 30(14:44/mi) 127/131bpm [1870b/mi] 5cal 4.07/6.53mph 9) 0.49mi - 4:30(9:16/mi) 131/136bpm [1215b/mi] 51cal 6.47/6.8mph 10) 0.04mi - 30(13:40/mi) 127/131bpm [1735b/mi] 5cal 4.39/6.91mph 11) 0.55mi - 5:00(9:04/mi) 129/137bpm [1169b/mi] 54cal 6.62/7.12mph 12) 0mi - 1(4:21/mi) 130/130bpm [565b/mi] 13.82/6.74mph Add a comment
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8x 3 reps: bridge, with a bit more emphasis on pushing out through the glutes. Didn't like how it felt on the final rep so decided not to do steps and squats today.
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Day 1 of trying to be a bit more sensible. The usual intermittent background aches in all the usual places.
1) 1mi - 16:51(16:51/mi) 77/97bpm [1297b/mi] 89cal 53/64rpm 3.56/4.3mph 2) 1mi - 15:24(15:24/mi) 84/100bpm [1294b/mi] 106cal 56/74rpm 3.9/4.53mph 3) 1mi - 15:49(15:49/mi) 83/102bpm [1312b/mi] 107cal 56/60rpm 3.8/4.38mph 4) 1mi - 15:57(15:57/mi) 78/89bpm [1244b/mi] 104cal 55/59rpm 3.76/4.07mph 5) 0.04mi - 34(15:23/mi) 81/84bpm [1247b/mi] 4cal 58/59rpm 3.9/4.13mph Add a comment
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Guitar practice drop-off and collection. Faint ache in the ham on the uphill. Ankle too.
Did 10x 3 heel raises (chair assisted) when I got back in. Add a comment
Afternoon school pickup
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Walk back from physio. Did 10x 3 heel raises (chair assisted) when I got back in.
1) 1mi - 18:35(18:35/mi) 82/108bpm [1524b/mi] 107cal 50/60rpm 3.23/6.62mph 2) 0.14mi - 2:34(18:31/mi) 88/96bpm [1630b/mi] 16cal 50/56rpm 3.24/3.49mph Add a comment
Walk to physio.
1) 1mi - 17:08(17:08/mi) 100/119bpm [1713b/mi] 121cal 50/61rpm 3.5/4.51mph 2) 0.81mi - 20:46(25:45/mi) 96/120bpm [2472b/mi] 119cal 34/78rpm 2.33/4.4mph Add a comment
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Wed 15th May
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Thu 16th May
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Fri 17th May
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Sat 18th May
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10x 3 sets of heel raises on the stairs.
Did this at 1530, 1730 and 2030, so those plus the earlier ones = 180 for the day. Add a comment
Collecting from school.
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10x 3 sets of heel raises on the stairs.
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Fairly flat walk. Ankle good, may have been the faintest of aches in upper right thigh toward the end.
10x 3 sets of heel raises on the stairs after I got in. 1) 1mi - 16:12(16:12/mi) 87/95bpm [1410b/mi] 103cal 55/60rpm 3.7/3.92mph 2) 1mi - 15:42(15:42/mi) 95/115bpm [1492b/mi] 104cal 55/61rpm 3.82/4.09mph 3) 1mi - 15:33(15:33/mi) 94/105bpm [1462b/mi] 107cal 55/60rpm 3.86/4.19mph 4) 0.15mi - 2:29(16:20/mi) 90/96bpm [1471b/mi] 14cal 54/60rpm 3.67/3.76mph Add a comment
10x 3 sets of heel raises on the stairs.
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10x 3 sets of heel raises on the stairs.
Did this at 0800, 0935, 1140, 1400, 1615 and 1745 = 180 for the day. Add a comment
Collecting from school.
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Ankle and hamstring on good behaviour. Slight ache in back of right knee on several of the downhill descents.
1) 1mi - 15:40(15:40/mi) 88/101bpm [1378b/mi] 109cal 56/63rpm 3.83/4.8mph 2) 1mi - 15:33(15:33/mi) 97/109bpm [1508b/mi] 117cal 55/60rpm 3.86/4.42mph 3) 1mi - 15:30(15:30/mi) 94/101bpm [1458b/mi] 107cal 56/62rpm 3.87/4.19mph 4) 1mi - 14:57(14:57/mi) 94/100bpm [1406b/mi] 104cal 56/63rpm 4.01/4.38mph 5) 0.92mi - 14:19(15:36/mi) 90/98bpm [1404b/mi] 96cal 56/62rpm 3.85/4.57mph Add a comment
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10x 3 sets of heel raises on the stairs.
Did this at 0650, 0925, 1035, 1225, 1545 and 1740 = 180 for the day. Add a comment
No noticeable aches or pains.
1) 1mi - 16:37(16:37/mi) 86/96bpm [1428b/mi] 99cal 52/58rpm 3.61/3.9mph 2) 1mi - 17:32(17:32/mi) 87/97bpm [1526b/mi] 107cal 51/58rpm 3.42/3.92mph 3) 0.31mi - 5:16(17:13/mi) 84/91bpm [1447b/mi] 31cal 45/57rpm 3.48/3.55mph Add a comment
Testing the water. First run in the Saucony Guides. Felt good - right ankle still had a few faint aches but no pain.
Since getting in, I've twice felt the faintest of twinges in my right thigh so will see if a light massage finds anything that needs teasing out. 1) 0.48mi - 4:30(9:28/mi) 123/139bpm [1164b/mi] 52cal 6.34/6.89mph 2) 0.04mi - 30(13:01/mi) 134/138bpm [1744b/mi] 6cal 4.61/6.87mph 3) 0.54mi - 4:30(8:16/mi) 137/147bpm [1133b/mi] 60cal 7.26/7.66mph 4) 0.04mi - 30(12:49/mi) 142/143bpm [1821b/mi] 6cal 4.68/7.16mph 5) 0.6mi - 5:00(8:22/mi) 143/150bpm [1198b/mi] 70cal 7.16/7.6mph 6) 0mi - 2(6:30/mi) 149/149bpm [968b/mi] 9.24/7.1mph Add a comment
Legs felt ok, bit of an ache across the bridge of the right ankle on downhill section. Will definitely need to avoid hills for a while on return to running!
1) 1mi - 16:45(16:45/mi) 85/102bpm [1423b/mi] 105cal 51/107rpm 3.58/4.32mph 2) 1mi - 15:54(15:54/mi) 104/123bpm [1654b/mi] 124cal 53/62rpm 3.77/4.42mph 3) 1mi - 15:08(15:08/mi) 91/104bpm [1378b/mi] 102cal 56/62rpm 3.96/4.7mph 4) 0.07mi - 1:01(15:07/mi) 90/95bpm [1361b/mi] 6cal 57/62rpm 3.97/4.22mph Add a comment
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10x 9 sets of heel raises on the stairs. Did them with not much of a gap in between each rep, so definitely felt the burn in the calves towards the end of it!
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Underground to home.
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Covent Garden to Waterloo.
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Home to Covent Gdn. Everything on good behaviour.
1) 1mi - 15:12(15:12/mi) 92/115bpm [1398b/mi] 114cal 56/63rpm 3.95/4.78mph 2) 1mi - 13:53(13:53/mi) 94/112bpm [1305b/mi] 107cal 58/66rpm 4.32/4.66mph 3) 1mi - 14:52(14:52/mi) 92/102bpm [1367b/mi] 107cal 56/64rpm 4.04/4.78mph 4) 1mi - 14:44(14:44/mi) 94/110bpm [1384b/mi] 106cal 54/71rpm 4.07/5.11mph 5) 1mi - 14:52(14:52/mi) 95/113bpm [1413b/mi] 105cal 55/79rpm 4.03/7.31mph 6) 0.98mi - 14:32(14:46/mi) 95/107bpm [1402b/mi] 105cal 54/78rpm 4.06/5.13mph Add a comment
10x 9 sets of heel raises on the stairs.
10x 3 sets of leg raises, both legs. Add a comment
20 mins 4:30/0:30.
Infrequent ache on underside of outer ankle joint. 1) 0.48mi - 4:30(9:27/mi) 119/128bpm [1124b/mi] 48cal 6.35/7.26mph 2) 0.04mi - 30(12:16/mi) 126/127bpm [1545b/mi] 5cal 4.89/6.39mph 3) 0.5mi - 4:30(9:03/mi) 131/140bpm [1187b/mi] 56cal 6.62/7.51mph 4) 0.04mi - 30(11:30/mi) 136/137bpm [1564b/mi] 6cal 5.22/6.53mph 5) 0.56mi - 5:00(8:54/mi) 136/146bpm [1210b/mi] 66cal 6.74/7.1mph 6) 0.56mi - 5:00(8:52/mi) 136/146bpm [1206b/mi] 65cal 6.76/7.22mph Add a comment
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10x 9 sets of heel raises on the stairs post-walk.
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1) 1mi - 18:29(18:29/mi) 96/114bpm [1775b/mi] 122cal 50/61rpm 3.25/4.13mph
2) 1mi - 18:23(18:23/mi) 99/114bpm [1819b/mi] 114cal 49/79rpm 3.27/4.17mph 3) 1mi - 17:51(17:51/mi) 95/107bpm [1696b/mi] 99cal 53/59rpm 3.36/3.76mph 4) 0.77mi - 12:27(16:12/mi) 97/105bpm [1572b/mi] 80cal 55/60rpm 3.7/3.99mph Add a comment
1) 1mi - 20:58(20:58/mi) 90/107bpm [1887b/mi] 115cal 47/79rpm 2.86/3.97mph
2) 1mi - 19:52(19:52/mi) 93/116bpm [1848b/mi] 101cal 49/57rpm 3.02/3.47mph 3) 0.62mi - 12:21(19:54/mi) 88/96bpm [1751b/mi] 70cal 47/74rpm 3.02/3.57mph Add a comment
10x 9 sets of heel raises on the stairs post-run and stretching.
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105 mins @ 4:30/0:30. Ankle grumbled throughout and a few faint aches in right leg muscles around 70-80 mins in, which came and went. Felt I could have gone further but opted for caution.
1) 0.49mi - 4:30(9:06/mi) 120/130bpm [1091b/mi] 50cal 6.6/6.89mph 2) 0.04mi - 30(13:28/mi) 123/125bpm [1657b/mi] 5cal 4.45/6.8mph 3) 0.48mi - 4:30(9:20/mi) 126/131bpm [1175b/mi] 53cal 6.43/6.72mph 4) 0.04mi - 30(13:01/mi) 126/129bpm [1640b/mi] 5cal 4.61/6.64mph 5) 0.5mi - 4:30(8:56/mi) 125/132bpm [1116b/mi] 51cal 6.72/6.97mph 6) 0.03mi - 30(14:41/mi) 132/133bpm [1938b/mi] 5cal 4.09/6.59mph 7) 0.5mi - 4:30(8:58/mi) 134/148bpm [1202b/mi] 57cal 6.69/7.01mph 8) 0.04mi - 30(13:03/mi) 127/132bpm [1658b/mi] 5cal 4.59/6.72mph 9) 0.5mi - 4:30(8:55/mi) 132/141bpm [1178b/mi] 55cal 6.72/6.93mph 10) 0.04mi - 30(13:05/mi) 132/135bpm [1727b/mi] 5cal 4.59/6.59mph 11) 0.56mi - 5:00(8:56/mi) 134/140bpm [1197b/mi] 61cal 6.72/7.14mph 12) 1mi - 8:55(8:55/mi) 132/140bpm [1177b/mi] 104cal 6.73/7.1mph 13) 1mi - 9:08(9:08/mi) 136/140bpm [1241b/mi] 111cal 6.57/7.16mph 14) 1mi - 9:05(9:05/mi) 137/143bpm [1244b/mi] 111cal 6.61/7.22mph 15) 1mi - 9:22(9:22/mi) 139/143bpm [1301b/mi] 116cal 6.41/6.97mph 16) 1mi - 9:27(9:27/mi) 142/151bpm [1342b/mi] 120cal 6.35/6.76mph 17) 1mi - 8:50(8:50/mi) 142/151bpm [1255b/mi] 109cal 6.79/7.2mph 18) 1mi - 9:07(9:07/mi) 146/154bpm [1331b/mi] 123cal 6.58/7.03mph 19) 1mi - 9:09(9:09/mi) 146/156bpm [1336b/mi] 118cal 6.56/7.22mph 20) 0.22mi - 1:58(8:49/mi) 148/152bpm [1304b/mi] 27cal 6.81/6.82mph Add a comment
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10x 9 sets of heel raises on the stairs.
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1) 1mi - 17:24(17:24/mi) 94/125bpm [1636b/mi] 114cal 51/62rpm 3.45/4.15mph
2) 1mi - 16:02(16:02/mi) 79/92bpm [1267b/mi] 98cal 54/62rpm 3.74/11.15mph 3) 0.99mi - 15:27(15:32/mi) 70/84bpm [1087b/mi] 105cal 56/62rpm 3.86/4.63mph Add a comment
10x 9 sets of heel raises on the stairs post-run.
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15 mins @ 4:30/0:30. Had planned to jog non-stop but wasn't sure if I felt a twinge in my right thigh in the first 5 mins so decided to include walk breaks. Thigh felt better after that, though ankle a bit grumpy throughout.
1) 1mi - 9:21(9:21/mi) 125/134bpm [1169b/mi] 111cal 6.42/7.24mph 2) 0.62mi - 5:39(9:05/mi) 130/140bpm [1181b/mi] 68cal 6.6/7.01mph Add a comment
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10x 9 sets of heel raises on the stairs.
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School pick-up - no noticeable aches from earlier.
1) 1mi - 16:24(16:24/mi) 81/92bpm [1329b/mi] 93cal 54/79rpm 3.66/14.76mph 2) 1mi - 16:48(16:48/mi) 90/116bpm [1512b/mi] 99cal 53/64rpm 3.57/4.59mph 3) 0.65mi - 11:10(17:05/mi) 88/98bpm [1503b/mi] 63cal 51/59rpm 3.51/4.42mph Add a comment
10x 9 sets of heel raises on the stairs post-run.
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60 mins @ 4:30/0:30. Ankle not v happy at start but improved later on. Hamstring good during and after.
1) 0.46mi - 4:30(9:49/mi) 111/124bpm [1090b/mi] 49cal 6.11/6.43mph 2) 0.04mi - 30(11:35/mi) 117/121bpm [1355b/mi] 5cal 5.18/6.1mph 3) 0.48mi - 4:30(9:24/mi) 129/142bpm [1212b/mi] 57cal 6.39/7.18mph 4) 0.04mi - 30(12:14/mi) 137/142bpm [1676b/mi] 6cal 4.9/5.7mph 5) 0.5mi - 4:30(9:00/mi) 125/134bpm [1125b/mi] 54cal 6.67/7.12mph 6) 0.03mi - 30(16:06/mi) 138/139bpm [2222b/mi] 6cal 3.73/6.74mph 7) 0.48mi - 4:30(9:25/mi) 136/146bpm [1280b/mi] 58cal 6.38/6.72mph 8) 0.04mi - 30(13:56/mi) 147/147bpm [2047b/mi] 7cal 4.31/6.03mph 9) 0.51mi - 4:30(8:53/mi) 140/147bpm [1245b/mi] 58cal 6.75/7.12mph 10) 0.04mi - 30(11:46/mi) 135/138bpm [1587b/mi] 6cal 5.1/6.82mph 11) 0.55mi - 5:00(9:01/mi) 141/157bpm [1272b/mi] 66cal 6.65/7.24mph 12) 1mi - 9:13(9:13/mi) 135/151bpm [1245b/mi] 113cal 6.51/7.14mph 13) 1mi - 8:54(8:54/mi) 140/148bpm [1246b/mi] 115cal 6.74/7.72mph 14) 1mi - 9:07(9:07/mi) 143/156bpm [1303b/mi] 122cal 6.59/7.45mph 15) 0.33mi - 2:47(8:31/mi) 148/152bpm [1259b/mi] 38cal 7.05/7.14mph Add a comment
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10x 9 sets of heel raises on the stairs post-walk. Pushed it a bit harder with shorter rests between some of the reps.
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1) 1mi - 16:28(16:28/mi) 85/112bpm [1400b/mi] 94cal 47/60rpm 3.64/4.42mph
2) 0.7mi - 12:22(17:34/mi) 77/86bpm [1353b/mi] 68cal 52/59rpm 3.42/3.9mph Add a comment
1) 1mi - 16:22(16:22/mi) 81/100bpm [1326b/mi] 114cal 52/72rpm 3.66/4.93mph
2) 0.25mi - 4:25(17:27/mi) 86/91bpm [1501b/mi] 30cal 51/57rpm 3.44/4.01mph Add a comment
10x 9 sets of heel raises on the stairs post-run. Grumble from right ankle towards the end.
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20 mins @ 4:30/0:30. Best run in a while. No aches or pains and felt a bit more speedy without pushing it.
1) 0.49mi - 4:30(9:10/mi) 124/140bpm [1137b/mi] 51cal 6.54/6.93mph 2) 0.04mi - 30(12:04/mi) 135/140bpm [1629b/mi] 5cal 4.97/6.37mph 3) 0.51mi - 4:30(8:53/mi) 139/150bpm [1234b/mi] 60cal 6.76/7.56mph 4) 0.05mi - 30(10:50/mi) 146/147bpm [1582b/mi] 5cal 5.54/6.8mph 5) 0.58mi - 5:00(8:36/mi) 144/155bpm [1239b/mi] 69cal 6.97/7.56mph 6) 0.56mi - 5:00(8:55/mi) 139/149bpm [1240b/mi] 67cal 6.72/7.66mph Add a comment
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10x 9 sets of heel raises on the stairs post-walk.
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1) 1mi - 17:49(17:49/mi) 92/110bpm [1640b/mi] 123cal 50/59rpm 3.37/4.34mph
2) 1mi - 20:56(20:56/mi) 72/84bpm [1507b/mi] 104cal 40/117rpm 2.87/4.8mph 3) 0.22mi - 3:44(17:04/mi) 74/81bpm [1264b/mi] 21cal 50/57rpm 3.51/3.8mph Add a comment
1) 1mi - 15:38(15:38/mi) 95/110bpm [1485b/mi] 104cal 55/62rpm 3.84/4.91mph
2) 0.69mi - 11:07(16:05/mi) 105/114bpm [1689b/mi] 68cal 50/61rpm 3.73/4.44mph Add a comment
10x 9 sets of heel raises on the stairs post-run.
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1) 0.45mi - 4:30(9:54/mi) 111/122bpm [1100b/mi] 45cal 6.06/6.66mph
2) 0.04mi - 30(11:47/mi) 116/117bpm [1367b/mi] 5cal 5.09/6.68mph 3) 0.45mi - 4:30(10:03/mi) 127/136bpm [1276b/mi] 56cal 5.97/7.41mph 4) 0.02mi - 30(20:35/mi) 129/132bpm [2655b/mi] 6cal 2.91/5.18mph 5) 0.52mi - 5:00(9:41/mi) 132/141bpm [1278b/mi] 62cal 6.2/6.89mph 6) 0.53mi - 5:00(9:28/mi) 136/142bpm [1286b/mi] 63cal 6.34/7.7mph Add a comment
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10x 9 sets of heel raises on the stairs post-walk.
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1) 1mi - 18:08(18:08/mi) 83/97bpm [1505b/mi] 99cal 48/57rpm 3.31/25.51mph
2) 1mi - 18:24(18:24/mi) 89/103bpm [1637b/mi] 99cal 51/55rpm 3.26/3.72mph 3) 1mi - 19:12(19:12/mi) 82/91bpm [1574b/mi] 100cal 47/60rpm 3.13/4.05mph 4) 0.29mi - 5:11(18:04/mi) 84/92bpm [1517b/mi] 26cal 52/56rpm 3.32/3.42mph Add a comment
1) 1mi - 17:55(17:55/mi) 102/119bpm [1828b/mi] 121cal 48/58rpm 3.35/3.88mph
2) 1mi - 18:33(18:33/mi) 89/112bpm [1651b/mi] 99cal 51/59rpm 3.23/3.82mph 3) 0.04mi - 47(19:03/mi) 76/79bpm [1448b/mi] 4cal 53/56rpm 3.15/3.26mph Add a comment
10x 9 sets of heel raises on the stairs post-run and stretch.
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120 mins @ 4:30/0:30. Pleased with that, after not the best night’s sleep and getting out early. Ankle gave a few grumbles but no major pains. Hamstring behaved brilliantly, particularly when I had to jump out of the way of the a car on a pedestrian crossing.
1) 0.46mi - 4:30(9:52/mi) 115/129bpm [1134b/mi] 47cal 6.08/6.32mph 2) 0.04mi - 30(12:26/mi) 123/126bpm [1530b/mi] 5cal 4.83/6.2mph 3) 0.5mi - 4:30(9:02/mi) 126/133bpm [1138b/mi] 56cal 6.64/6.87mph 4) 0.04mi - 30(14:09/mi) 128/129bpm [1812b/mi] 5cal 4.24/6.37mph 5) 0.5mi - 4:30(9:02/mi) 134/139bpm [1210b/mi] 57cal 6.64/6.72mph 6) 0.04mi - 30(13:22/mi) 130/133bpm [1737b/mi] 5cal 4.49/6.41mph 7) 0.49mi - 4:30(9:11/mi) 134/142bpm [1230b/mi] 55cal 6.53/6.74mph 8) 0.04mi - 30(13:12/mi) 137/140bpm [1808b/mi] 6cal 4.55/6.64mph 9) 0.5mi - 4:30(9:00/mi) 138/146bpm [1243b/mi] 58cal 6.66/6.91mph 10) 0.04mi - 30(13:10/mi) 143/146bpm [1883b/mi] 5cal 4.56/6.64mph 11) 0.5mi - 4:30(9:04/mi) 137/144bpm [1242b/mi] 57cal 6.61/6.91mph 12) 0.04mi - 30(13:54/mi) 141/144bpm [1960b/mi] 6cal 4.32/6.7mph 13) 0.53mi - 4:30(8:32/mi) 139/146bpm [1186b/mi] 58cal 7.03/7.24mph 14) 0.04mi - 30(13:20/mi) 145/147bpm [1934b/mi] 6cal 4.5/7.08mph 15) 0.51mi - 4:30(8:48/mi) 143/148bpm [1260b/mi] 59cal 6.81/7.28mph 16) 0.04mi - 30(12:41/mi) 150/153bpm [1902b/mi] 5cal 4.73/6.62mph 17) 0.54mi - 4:30(8:18/mi) 147/167bpm [1221b/mi] 60cal 7.23/7.64mph 18) 0.04mi - 30(12:29/mi) 157/160bpm [1960b/mi] 6cal 4.81/7.47mph 19) 0.5mi - 4:30(8:55/mi) 145/153bpm [1293b/mi] 59cal 6.73/7.2mph 20) 0.04mi - 30(12:31/mi) 148/155bpm [1853b/mi] 5cal 4.79/6.57mph 21) 0.51mi - 4:30(8:53/mi) 143/148bpm [1270b/mi] 58cal 6.75/7.16mph 22) 0.04mi - 30(12:31/mi) 147/149bpm [1840b/mi] 6cal 4.79/7.08mph 23) 0.51mi - 4:30(8:51/mi) 145/149bpm [1283b/mi] 59cal 6.78/7.08mph 24) 0.04mi - 30(13:38/mi) 148/150bpm [2019b/mi] 5cal 4.4/6.7mph 25) 0.51mi - 4:30(8:47/mi) 145/149bpm [1274b/mi] 58cal 6.83/7.16mph 26) 0.04mi - 30(12:44/mi) 147/148bpm [1871b/mi] 6cal 4.71/6.78mph 27) 0.51mi - 4:30(8:51/mi) 146/152bpm [1292b/mi] 61cal 6.78/7.41mph 28) 0.04mi - 30(12:40/mi) 149/151bpm [1888b/mi] 6cal 4.74/6.51mph 29) 0.51mi - 4:30(8:46/mi) 149/156bpm [1306b/mi] 61cal 6.84/7.56mph 30) 0.04mi - 30(13:32/mi) 147/150bpm [1988b/mi] 5cal 4.44/6.82mph 31) 0.58mi - 5:00(8:40/mi) 148/154bpm [1283b/mi] 70cal 6.92/7.83mph 32) 1mi - 9:06(9:06/mi) 150/156bpm [1365b/mi] 123cal 6.59/7.2mph 33) 1mi - 8:41(8:41/mi) 149/158bpm [1295b/mi] 118cal 6.9/8.04mph 34) 1mi - 8:53(8:53/mi) 154/160bpm [1368b/mi] 121cal 6.75/7.33mph 35) 1mi - 8:36(8:36/mi) 159/165bpm [1367b/mi] 123cal 6.98/7.7mph 36) 0.57mi - 4:44(8:21/mi) 154/162bpm [1287b/mi] 62cal 7.18/7.62mph Add a comment
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10x 9 sets of heel raises on the stairs.
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1) 1mi - 19:38(19:38/mi) 81/92bpm [1590b/mi] 99cal 47/55rpm 3.06/3.61mph
2) 0.35mi - 6:04(17:34/mi) 85/91bpm [1493b/mi] 38cal 52/56rpm 3.42/3.61mph Add a comment
Walking parkrun with F. Hamstring a bit tight for a moment on the final ascent but fine walking back to the car afterwards.
1) 1mi - 15:02(15:02/mi) 85/97bpm [1278b/mi] 100cal 58/65rpm 3.99/4.61mph 2) 1mi - 15:31(15:31/mi) 94/100bpm [1459b/mi] 100cal 57/63rpm 3.87/4.28mph 3) 1mi - 14:50(14:50/mi) 98/114bpm [1453b/mi] 103cal 58/69rpm 4.05/4.78mph 4) 0.13mi - 1:40(12:34/mi) 118/125bpm [1482b/mi] 14cal 64/69rpm 4.78/5.32mph Add a comment
10x 9 sets of heel raises on the stairs post-run.
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1) 0.44mi - 4:30(10:16/mi) 114/124bpm [1170b/mi] 47cal 5.85/6.3mph
2) 0.03mi - 30(14:34/mi) 119/123bpm [1733b/mi] 4cal 4.12/5.95mph 3) 0.49mi - 4:30(9:09/mi) 126/135bpm [1154b/mi] 56cal 6.55/6.82mph 4) 0.04mi - 30(13:09/mi) 133/135bpm [1749b/mi] 5cal 4.56/6.45mph 5) 0.55mi - 5:00(9:08/mi) 130/136bpm [1188b/mi] 62cal 6.56/6.78mph 6) 0mi - 1(3:23/mi) 135/135bpm [457b/mi] 17.7/6.62mph Add a comment
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10x 9 sets of heel raises on the stairs post-walk.
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1) 1mi - 21:16(21:16/mi) 75/83bpm [1596b/mi] 92cal 46/57rpm 2.82/3.47mph
2) 1mi - 21:29(21:29/mi) 76/96bpm [1633b/mi] 103cal 47/80rpm 2.79/3.26mph 3) 1mi - 19:33(19:33/mi) 80/94bpm [1564b/mi] 104cal 47/107rpm 3.07/3.8mph 4) 0.65mi - 13:00(20:08/mi) 77/85bpm [1550b/mi] 59cal 47/59rpm 2.98/3.61mph Add a comment
1) 1mi - 40:30(40:30/mi) 86/124bpm [3484b/mi] 207cal 26/80rpm 1.48/3.53mph
2) 0.73mi - 25:13(34:34/mi) 78/93bpm [2696b/mi] 95cal 28/79rpm 1.74/3.38mph Add a comment
10x 9 sets of heel raises on the stairs.
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60 mins @ 4:30/0:30, with one accidental 9:30/0:30 when I wasn’t paying attention!
1) 0.4mi - 4:30(11:13/mi) 112/129bpm [1257b/mi] 42cal 5.35/5.85mph 2) 0.03mi - 30(14:36/mi) 131/132bpm [1913b/mi] 4cal 4.11/5.53mph 3) 0.46mi - 4:30(9:47/mi) 128/137bpm [1253b/mi] 53cal 6.13/6.3mph 4) 0.04mi - 30(13:30/mi) 119/123bpm [1606b/mi] 5cal 4.44/6.32mph 5) 0.48mi - 4:30(9:25/mi) 125/134bpm [1178b/mi] 50cal 6.37/6.66mph 6) 0.04mi - 30(13:02/mi) 128/133bpm [1669b/mi] 5cal 4.6/6.45mph 7) 0.48mi - 4:30(9:25/mi) 131/137bpm [1235b/mi] 56cal 6.37/6.57mph 8) 0.04mi - 30(14:14/mi) 130/133bpm [1850b/mi] 5cal 4.21/6.62mph 9) 0.51mi - 4:30(8:49/mi) 134/146bpm [1181b/mi] 57cal 6.81/7.12mph 10) 0.04mi - 30(12:21/mi) 140/142bpm [1730b/mi] 6cal 4.86/7.03mph 11) 0.54mi - 5:00(9:15/mi) 136/142bpm [1258b/mi] 63cal 6.49/6.85mph 12) 1mi - 8:53(8:53/mi) 137/152bpm [1217b/mi] 112cal 6.75/7.62mph 13) 1mi - 9:08(9:08/mi) 136/145bpm [1242b/mi] 112cal 6.57/7.12mph 14) 1mi - 9:05(9:05/mi) 136/146bpm [1235b/mi] 113cal 6.61/7.39mph 15) 0.35mi - 2:55(8:24/mi) 138/146bpm [1159b/mi] 36cal 7.14/7.37mph Add a comment
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Snowdon, up and down.
1) 1mi - 32:02(32:02/mi) 88/108bpm [2818b/mi] 180cal 35/80rpm 1.87/3.72mph 2) 1mi - 33:00(33:00/mi) 109/133bpm [3596b/mi] 219cal 38/80rpm 1.82/2.98mph 3) 1mi - 41:12(41:12/mi) 102/118bpm [4202b/mi] 216cal 33/80rpm 1.46/3.74mph 4) 1mi - 59:30(59:30/mi) 104/130bpm [6188b/mi] 335cal 33/80rpm 1.01/2.65mph 5) 1mi - 58:29(58:29/mi) 98/135bpm [5732b/mi] 272cal 18/98rpm 1.03/3.11mph 6) 1mi - 55:13(55:13/mi) 81/105bpm [4472b/mi] 194cal 22/70rpm 1.09/3.09mph 7) 1mi - 33:57(33:57/mi) 76/96bpm [2580b/mi] 107cal 31/79rpm 1.77/3.3mph 8) 1mi - 24:09(24:09/mi) 78/88bpm [1884b/mi] 82cal 46/101rpm 2.49/3.26mph 9) 1mi - 25:22(25:22/mi) 78/91bpm [1978b/mi] 87cal 45/58rpm 2.37/3.23mph 10) 0.06mi - 1:09(18:18/mi) 78/82bpm [1427b/mi] 6cal 52/54rpm 3.28/3.36mph 28th May 2024, 5:54am
Totoro wrote: Wow!28th May 2024, 9:18am
Funky Chicken wrote: :) It was supposedly the ‘easiest’ route to the top, with a lot of foot traffic, but still a lot tougher than I remember it - that said, the last time was 15-20 years ago! Add a comment
1) 0.42mi - 4:30(10:37/mi) 108/116bpm [1147b/mi] 44cal 5.65/5.91mph
2) 0.03mi - 30(14:20/mi) 110/114bpm [1576b/mi] 4cal 4.19/5.68mph 3) 0.48mi - 4:30(9:24/mi) 115/122bpm [1081b/mi] 49cal 6.38/6.68mph 4) 0.04mi - 30(13:22/mi) 120/123bpm [1603b/mi] 5cal 4.49/6.55mph 5) 0.56mi - 5:00(8:53/mi) 121/127bpm [1074b/mi] 59cal 6.76/7.06mph 6) 0mi - 1(5:39/mi) 124/124bpm [702b/mi] 10.61/6.87mph Add a comment
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10x 9 sets of heel raises on the stairs.
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1) 1mi - 16:51(16:51/mi) 97/116bpm [1635b/mi] 111cal 52/58rpm 3.56/4.24mph
2) 1mi - 16:10(16:10/mi) 97/109bpm [1569b/mi] 98cal 54/61rpm 3.71/4.13mph 3) 1mi - 15:22(15:22/mi) 103/115bpm [1583b/mi] 102cal 56/61rpm 3.9/4.28mph 4) 1mi - 15:32(15:32/mi) 103/113bpm [1599b/mi] 100cal 55/60rpm 3.87/4.63mph 5) 1mi - 15:01(15:01/mi) 101/111bpm [1516b/mi] 96cal 56/61rpm 4/4.7mph 6) 1mi - 16:46(16:46/mi) 94/103bpm [1577b/mi] 95cal 52/59rpm 3.58/4.13mph 7) 0.25mi - 4:00(16:15/mi) 98/109bpm [1592b/mi] 23cal 52/62rpm 3.69/4.34mph Add a comment
60 mins @ 4:30:0:30.
1) 0.41mi - 4:30(11:06/mi) 124/136bpm [1376b/mi] 48cal 5.41/6.2mph 2) 0.04mi - 30(14:06/mi) 134/137bpm [1889b/mi] 5cal 4.26/6.14mph 3) 0.45mi - 4:30(9:57/mi) 137/143bpm [1362b/mi] 58cal 6.03/6.55mph 4) 0.03mi - 30(15:24/mi) 138/141bpm [2125b/mi] 5cal 3.9/5.8mph 5) 0.45mi - 4:30(10:05/mi) 135/157bpm [1360b/mi] 56cal 5.95/6.74mph 6) 0.04mi - 30(14:05/mi) 130/135bpm [1830b/mi] 5cal 4.26/5.87mph 7) 0.49mi - 4:30(9:13/mi) 126/138bpm [1161b/mi] 51cal 6.51/6.82mph 8) 0.04mi - 30(13:28/mi) 126/131bpm [1697b/mi] 5cal 4.45/6.32mph 9) 0.51mi - 4:30(8:53/mi) 128/138bpm [1136b/mi] 53cal 6.76/6.89mph 10) 0.04mi - 30(13:26/mi) 126/128bpm [1692b/mi] 5cal 4.47/6.8mph 11) 0.57mi - 5:00(8:43/mi) 133/140bpm [1160b/mi] 60cal 6.88/7.08mph 12) 1mi - 9:27(9:27/mi) 137/150bpm [1295b/mi] 117cal 6.35/7.1mph 13) 1mi - 9:28(9:28/mi) 142/153bpm [1343b/mi] 122cal 6.34/6.87mph 14) 1mi - 9:21(9:21/mi) 134/145bpm [1252b/mi] 112cal 6.42/7.45mph 15) 0.19mi - 1:45(9:11/mi) 141/144bpm [1296b/mi] 22cal 6.53/6.99mph Add a comment
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