riggys99
M50 South Yorkshire
Thomson's Gazelle (71)
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Races
83 -
Miles
10762 -
Miles
1742 -
WAVA
76.82% -
Mile
6:09 -
5k
19:01 -
10k
39:22 -
10M
1:12:26 -
Half
1:26:37 -
Mara
3:05:52
About Me | |
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Recent Blogs | |
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Taper ideas from Runners Connect | Apr 2024 |
Trust 10k Clumber Park Worksop | Jan 2024 |
Nearly maravan time | Nov 2023 |
The race I went back in time | Nov 2023 |
marathon training wk 1/18 | Dec 2022 |
My parkrun |
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Rother Valley parkrun |
Recent Training | |||
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7th May
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General | 0.2mi | 10:46 |
6th May
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Dog Walking | 0.6mi | 25:33 |
6th May
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Easy | 5mi | 50:13 |
6th May
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Dog Walking | 0.2mi | 7:10 |
5th May
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Tempo | 9mi | 1:20:36 |
Planned Races | Show more |
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Clumber Park parkrun | 11th May |
June Virtual Mile | 1st Jun |
The Three Lakes Classic | 22nd Jun |
July Virtual Mile | 1st Jul |
August Virtual Mile | 1st Aug |
12 Month Benchmarks | Run |
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Mile | 6:09 |
5k | 19:55 |
5mi | 32:15 |
10k | 40:00 |
10mi | 1:08:28 |
Half | 1:30:11 |
20mi | 2:48:05 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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The sub 3.30 marathon thread |
How was your run today? |
The Sub 3:15 Marathon Thread |
The virtual mile thread |
Training plans for today? |
70% WAVA |
Buddies (15) |
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Followers (10) |
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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 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|
1mi | 16 | 6:13 70.72 | 6:09 71.48 | 6:09
6:09/mi
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71.48 | |||||
5km | 36 | 22:15 64.63 | 20:01 71.84 | 19:01 76.82 | 19:29 75.26 | 19:58 74.35 | 19:32 76.62 | 19:59 74.89 | 19:01
6:07/mi
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76.82 |
10km | 13 | 43:23 67.34 | 40:26 72.86 | 39:22 74.84 | 40:20 74.29 | 40:14 75.76 | 39:22
6:20/mi
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75.76 | ||
10mi | 2 | 1:23:38 57.73 | 1:12:26 67.22 | 1:12:26
7:15/mi
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67.22 | |||||
13.1mi | 9 | 1:40:31 63.53 | 1:30:34 71.13 | 1:26:37 74.37 | 1:32:25 71.55 | 1:29:36 73.80 | 1:26:37
6:37/mi
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74.37 | ||
14mi | 1 | 1:46:38 64.85 | 1:46:38
7:37/mi
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64.85 | ||||||
26.2mi | 5 | 3:27:35 64.51 | 3:05:52 72.67 | 3:11:28 71.16 | 3:30:47 65.78 | 3:05:52
7:06/mi
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72.67 | |||
26.7mi | 1 | 3:23:09 69.86 | 3:23:09
7:37/mi
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69.86 |
Date | Planned Races | Distance | ||
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27 Apr | Tissington Trail Marathon | 26.2mi | ||
5 Apr | Monsal Trail April Half Marathon (Saturday) | 13.1mi | ||
25 Jan | Tissington Trail half marathon (Saturday) | 13.1mi | ||
1 Dec | December Virtual Mile Confirmed | 1mi | ||
6 Oct | Wild Deer Trail @ Thoresby Park HM | 13.1mi | ||
1 Oct | October Virtual Mile Confirmed | 1mi | ||
15 Sep | ABP HUMBER COASTAL HALF MARATHON Confirmed | 13.1mi | ||
1 Sep | September Virtual Mile Confirmed | 1mi | ||
1 Aug | August Virtual Mile Confirmed | 1mi | ||
1 Jul | July Virtual Mile Confirmed | 1mi | ||
22 Jun | The Three Lakes Classic Confirmed | 14mi | ||
1 Jun | June Virtual Mile Confirmed | 1mi | ||
11 May | Clumber Park parkrun Confirmed | 5km | ||
2024 | Result | WAVA | Distance | |
1 May | Fetch Virtual 5K Challenge | 0.00 | 5km | |
1 May | May Virtual Mile | 0.00 | 1mi | |
1 Apr | April Virtual Mile PB | 6:09 | 71.48 | 1mi |
1 Apr | Fetch Virtual 5K Challenge | 20:36 | 72.65 | 5km |
24 Mar | Trust 10K - Clumber Park | 41:20 | 73.75 | 10km |
1 Mar | March Virtual Mile | 6:26 | 68.33 | 1mi |
1 Mar | Fetch Virtual 5K Challenge | 20:09 | 74.27 | 5km |
25 Feb | Trust 10K - Clumber Park | 42:16 | 72.12 | 10km |
3 Feb | Clumber Park parkrun | 20:51 | 71.78 | 5km |
1 Feb | Fetch Virtual 5K Challenge | 20:51 | 71.78 | 5km |
1 Feb | February Virtual Mile | 6:28 | 67.98 | 1mi |
28 Jan | Trust 10K - Clumber Park | 43:13 | 70.53 | 10km |
1 Jan | Cleethorpes AC NYD 10K SB | 40:14 | 75.76 | 10km |
1 Jan | Fetch Virtual 5K Challenge SB | 19:59 | 74.89 | 5km |
1 Jan | January Virtual Mile | 6:17 | 69.97 | 1mi |
2023 | Result | WAVA | Distance | |
16 Dec | Rother Valley parkrun | 20:18 | 73.73 | 5km |
1 Dec | December Virtual Mile | 6:26 | 68.33 | 1mi |
1 Dec | Fetch Virtual 5K Challenge | 20:07 | 74.40 | 5km |
5 Nov | Rother Valley Autumn Half | 1:31:03 | 73.28 | 13.1mi |
1 Nov | November Virtual Mile | 6:17 | 69.97 | 1mi |
1 Nov | Fetch Virtual 5K Challenge | 19:55 | 75.14 | 5km |
1 Oct | Fetch Virtual 5K Challenge SB | 19:32 | 76.62 | 5km |
1 Oct | October Virtual Mile | 6:13 | 70.72 | 1mi |
17 Sep | ABP HUMBER COASTAL HALF MARATHON | 1:30:57 | 73.36 | 13.1mi |
1 Sep | September Virtual Mile | 6:14 | 70.53 | 1mi |
1 Sep | Fetch Virtual 5K Challenge | 20:04 | 74.58 | 5km |
1 Aug | August Virtual Mile | 6:15 | 70.34 | 1mi |
1 Aug | Fetch Virtual 5K Challenge | 19:48 | 75.59 | 5km |
1 Jul | July Virtual Mile | 6:25 | 68.51 | 1mi |
1 Jun | June Virtual Mile | 6:14 | 69.97 | 1mi |
27 May | Rother Valley parkrun | 20:11 | 73.55 | 5km |
1 May | May Virtual Mile SB | 6:13 | 70.15 | 1mi |
23 Apr | The Longhorn Marathon SB | 3:30:47 | 65.78 | 26.2mi |
2 Apr | The Monsal Trail Half Marathon & 10k Sunday SB | 1:29:36 | 73.80 | 13.1mi |
1 Apr | April Virtual Mile | 6:30 | 67.10 | 1mi |
1 Mar | March Virtual Mile | 6:32 | 66.75 | 1mi |
1 Feb | February Virtual Mile | 6:29 | 67.27 | 1mi |
31 Jan | January Virtual Mile | 6:42 | 65.09 | 1mi |
2022 | Result | WAVA | Distance | |
20 Nov | Vigilantes Maravan - Day 2 PB | 3:23:09 | 69.86 | 26.7mi |
18 Sep | ABP HUMBER COASTAL HALF MARATHON SB | 1:32:25 | 71.55 | 13.1mi |
2 Jul | Rother Valley parkrun SB | 19:58 | 74.35 | 5km |
16 Apr | Rother Valley parkrun | 21:01 | 70.07 | 5km |
27 Mar | Fetcheveryone Cathedral Challenge | 0.00 | 700mi | |
1 Jan | Cleethorpes New Year's Day 10k | 0.00 | 10km | |
2021 | Result | WAVA | Distance | |
20 Nov | Vigilantes Maravan - Day 1 | 0.00 | 26.2mi | |
7 Nov | Gainsborough & Morton Striders 10k | 40:46 | 73.50 | 10km |
25 Sep | Rother Valley parkrun | 19:39 | 74.94 | 5km |
19 Sep | ABP Humber Coastal 10k celebration SB | 40:20 | 74.29 | 10km |
11 Sep | Rother Valley parkrun | 19:34 | 75.26 | 5km |
28 Aug | Rother Valley parkrun | 19:50 | 74.25 | 5km |
21 Aug | Rother Valley parkrun | 20:07 | 73.20 | 5km |
24 Jul | Rother Valley Parkrun | 19:59 | 73.69 | 5km |
18 Jul | Ørsted Great Grimsby 10km Road Race | 41:49 | 71.65 | 10km |
31 May | Boston Marathon UK SB | 3:11:28 | 71.16 | 26.2mi |
24 Apr | Fake parkrun SB | 19:29 | 74.98 | 5km |
20 Mar | Fake parkrun | 19:44 | 74.03 | 5km |
2020 | Result | WAVA | Distance | |
14 Nov | Fake parkrun PB | 19:01 | 76.82 | 5km |
18 Oct | Thoresby 10k | 41:11 | 72.14 | 10km |
17 Oct | Fake parkrun | 19:59 | 73.11 | 5km |
10 Oct | Fake parkrun | 20:24 | 71.61 | 5km |
26 Sep | Fake parkrun | 20:24 | 71.61 | 5km |
19 Sep | Fake parkrun | 23:59 | 60.91 | 5km |
8 Mar | Retford Half Marathon PB | 1:26:37 | 74.37 | 13.1mi |
23 Feb | Run your Heart Out Valentines 10k PB | 39:22 | 74.84 | 10km |
2019 | Result | WAVA | Distance | |
15 Dec | The Derby Runner Bolsover 10k SB | 40:26 | 72.86 | 10km |
16 Nov | Rother Valley Running Festival Marathon PB | 3:05:52 | 72.67 | 26.2mi |
22 Sep | New York Bakery Global Energy Race | 42:02 | 70.09 | 10km |
15 Sep | ABP Humber Coastal half marathon | 1:31:39 | 70.29 | 13.1mi |
11 Aug | Newark Half Marathon SB | 1:30:34 | 71.13 | 13.1mi |
21 Jul | Orsted Great Grimsby 10k | 40:46 | 72.27 | 10km |
13 Jul | Rotherham parkrun | 20:53 | 69.40 | 5km |
7 Jul | Spire 10 Mile PB | 1:12:26 | 67.22 | 10mi |
29 Jun | Rotherham parkrun | 20:59 | 69.07 | 5km |
15 Jun | 3 Lakes Classic PB | 1:46:38 | 64.85 | 14mi |
1 Jun | Rother Valley parkrun | 20:25 | 70.43 | 5km |
15 Apr | Boston Marathon | 3:13:13 | 69.30 | 26.2mi |
30 Mar | Rother Valley parkrun SB | 20:01 | 71.84 | 5km |
10 Mar | Retford Half Marathon | 1:34:01 | 67.93 | 13.1mi |
2 Mar | Rother Valley parkrun | 21:06 | 68.15 | 5km |
2018 | Result | WAVA | Distance | |
2 Dec | Percy Pud 10k SB | 43:23 | 67.34 | 10km |
17 Nov | Rother Valley Running Festival Marathon SB | 3:27:35 | 64.51 | 26.2mi |
16 Sep | ABP Coastal Half Marathon SB | 1:40:31 | 63.53 | 13.1mi |
7 Jul | Rother Valley parkrun SB | 22:15 | 64.63 | 5km |
1 Jul | spire 10 miles SB | 1:23:38 | 57.73 | 10mi |
2 Jun | Rother Valley parkrun | 23:25 | 60.93 | 5km |
12 May | Rother Valley parkrun | 24:53 | 57.34 | 5km |
28 Apr | Rother Valley parkrun | 25:40 | 55.59 | 5km |
21 Apr | Rother Valley parkrun | 25:29 | 55.99 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 34 | 26 | 34 | 23 | 9 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 126 |
2024 | 207 | 91 | 159 | 137 | 37 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 632 |
2023 | 35 | 48 | 32 | 30 | 37 | 26 | 17 | 21 | 35 | 30 | 14 | 11 | 335 |
2023 | 201 | 193 | 212 | 107 | 200 | 169 | 127 | 184 | 159 | 172 | 129 | 153 | 2005 |
2022 | 39 | 32 | 45 | 50 | 47 | 32 | 35 | 37 | 32 | 31 | 30 | 22 | 431 |
2022 | 66 | 49 | 143 | 170 | 235 | 225 | 127 | 74 | 153 | 161 | 157 | 109 | 1669 |
2021 | 145 | 47 | 146 | 157 | 200 | 79 | 91 | 109 | 161 | 210 | 115 | 17 | 1477 |
2020 | 26 | 18 | 26 | 21 | 28 | 39 | 39 | 52 | 58 | 63 | 33 | 9 | 413 |
2020 | 187 | 178 | 157 | 119 | 227 | 137 | 154 | 211 | 166 | 174 | 206 | 189 | 2105 |
2019 | 0 | 13 | 29 | 38 | 6 | 23 | 11 | 25 | 37 | 27 | 25 | 29 | 264 |
2019 | 128 | 68 | 166 | 118 | 129 | 164 | 180 | 207 | 177 | 165 | 135 | 167 | 1805 |
2018 | 0 | 0 | 0 | 0 | 26 | 30 | 35 | 45 | 36 | 3 | 0 | 0 | 174 |
2018 | 0 | 0 | 0 | 52 | 97 | 116 | 119 | 139 | 123 | 165 | 100 | 158 | 1069 |
Thu 11th Apr
Apr 11
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Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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1) 0.13mi - 4:32(34:40/mi) 107/122bpm [3710b/mi] 30cal 4/62rpm 1.73/22.44mph
2) 0.28mi - 9:58(35:53/mi) 101/109bpm [3625b/mi] 46cal 21/61rpm 1.67/3.49mph Add a comment
Long run with 4 0.25 surges at marathon HR
Nice run bit busy at Rother Valley Sunny with a bit of breeze. Muddy on back part of pit on way home. Surges felt good Legs felt good after yesterdays tempo run 1) 1mi - 8:31(8:31/mi) 129/140bpm [1099b/mi] 94cal 7.04/7.58mph 2) 1mi - 8:20(8:20/mi) 146/151bpm [1216b/mi] 106cal 7.21/7.62mph 3) 1mi - 7:41(7:41/mi) 139/145bpm [1068b/mi] 90cal 7.81/8.33mph 4) 1mi - 7:55(7:55/mi) 144/151bpm [1139b/mi] 95cal 7.58/8.08mph 5) 1mi - 7:58(7:58/mi) 146/151bpm [1164b/mi] 97cal 7.53/7.78mph 6) 0.25mi - 2:06(8:21/mi) 147/150bpm [1228b/mi] 24cal 7.18/7.66mph Surge 1 7) 0.25mi - 1:40(6:41/mi) 160/164bpm [1070b/mi] 23cal 8.97/9.06mph Recovery 8) 0.52mi - 4:14(8:05/mi) 150/163bpm [1212b/mi] 52cal 7.42/8.83mph Surge 2 9) 0.25mi - 1:41(6:43/mi) 158/161bpm [1061b/mi] 23cal 8.93/9.02mph Recovery 10) 1mi - 8:04(8:04/mi) 152/162bpm [1227b/mi] 101cal 7.43/9.02mph 11) 1mi - 8:06(8:06/mi) 150/154bpm [1215b/mi] 96cal 7.41/7.74mph 12) 0mi - 3(10:29/mi) 153/153bpm [1603b/mi] 5.73/7.24mph Surge 3 13) 0.25mi - 1:44(6:54/mi) 160/164bpm [1105b/mi] 23cal 8.69/8.66mph Recovery 14) 0.44mi - 3:33(8:00/mi) 155/163bpm [1239b/mi] 46cal 7.51/8.47mph Surge 4 15) 0.25mi - 1:45(7:01/mi) 161/165bpm [1131b/mi] 24cal 8.54/8.56mph Recovery / rest of run 16) 0.78mi - 8:46(11:16/mi) 152/162bpm [1711b/mi] 104cal 5.33/8.31mph 17) 1mi - 9:12(9:12/mi) 148/157bpm [1362b/mi] 92cal 6.52/7.66mph 18) 1mi - 8:22(8:22/mi) 146/156bpm [1222b/mi] 72cal 7.17/7.97mph 19) 1mi - 9:02(9:02/mi) 147/153bpm [1328b/mi] 81cal 6.64/8.22mph 20) 0.2mi - 1:55(9:45/mi) 133/149bpm [1296b/mi] 12cal 6.16/36.23mph 21) 0.97mi - 9:24(9:42/mi) 140/148bpm [1358b/mi] 67cal 6.19/7.1mph 11th Apr 2024, 2:25pm
Bowman 🇸🇪 wrote: Nice i recognize parts of the the route, looks really nice. Well run!11th Apr 2024, 4:55pm
riggys99 wrote: Thanks yes part on Rother valley and the pit that i run on a lot 11th Apr 2024, 8:42pm
Mark J 🇳🇿 wrote: Lovely run. Nice that the weathers finally broken too.11th Apr 2024, 9:02pm
Velociraptor wrote: Excellent :)11th Apr 2024, 10:18pm
riggys99 wrote: Thanks. Yes just in time for me to start back at work Add a comment
1) 0.44mi - 21:04(47:47/mi) 82/93bpm [3918b/mi] 78cal 15/76rpm 1.25/3.36mph
Add a comment
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Short easy run.
1) 1mi - 9:13(9:13/mi) 124/136bpm [1144b/mi] 92cal 6.51/6.85mph 2) 1mi - 9:20(9:20/mi) 130/141bpm [1212b/mi] 95cal 6.43/7.18mph 3) 0.61mi - 6:01(9:54/mi) 134/140bpm [1326b/mi] 63cal 6.07/7.06mph
1) 0.57mi - 19:17(33:33/mi) 90/111bpm [3019b/mi] 84cal 26/90rpm 1.79/22.83mph
Add a comment
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Bit of a quicker recovery using HR range for a P+D general aerobic run
Mile warm up first and last 1/3 mile as cool down. Into wind along A57. Legs felt good 1) 1mi - 9:24(9:24/mi) 127/141bpm [1194b/mi] 97cal 6.38/33.5mph 2) 1mi - 8:12(8:12/mi) 143/150bpm [1172b/mi] 101cal 7.32/8.6mph 3) 1mi - 8:37(8:37/mi) 142/153bpm [1224b/mi] 103cal 6.96/7.91mph 4) 1mi - 8:55(8:55/mi) 144/155bpm [1284b/mi] 104cal 6.73/7.16mph 5) 1mi - 8:38(8:38/mi) 144/154bpm [1242b/mi] 97cal 6.95/7.85mph 6) 1mi - 9:06(9:06/mi) 142/146bpm [1291b/mi] 96cal 6.6/7.43mph 7) 0.01mi - 7(9:42/mi) 141/141bpm [1368b/mi] 1cal 6.19/6.7mph 8) 0.32mi - 2:57(9:18/mi) 136/141bpm [1265b/mi] 24cal 6.45/6.74mph 13th Apr 2024, 7:15pm
Velociraptor wrote: Well done :)13th Apr 2024, 9:06pm
Mark J 🇳🇿 wrote: Solid.13th Apr 2024, 9:15pm
Bowman 🇸🇪 wrote: Well run!13th Apr 2024, 10:09pm
riggys99 wrote: Thanks 15th Apr 2024, 12:03am
tipsku wrote: Well done, mileage is nicely ticking over15th Apr 2024, 12:06am
riggys99 wrote: Yes thanks Add a comment
1) 1mi - 48:57(48:57/mi) 69/101bpm [3377b/mi] 147cal 15/79rpm 1.23/3.65mph
2) 0.16mi - 5:35(35:38/mi) 64/76bpm [2280b/mi] 19cal 23/60rpm 1.68/3.84mph Add a comment
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1) 0.42mi - 17:44(42:22/mi) 73/89bpm [3092b/mi] 56cal 19/78rpm 1.42/3.76mph
Add a comment
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Wet cold and windy
Easy run Legs felt good but hands numb from the wind and rain 1) 1mi - 9:49(9:49/mi) 121/136bpm [1187b/mi] 95cal 6.11/18.39mph 2) 1mi - 9:52(9:52/mi) 129/140bpm [1272b/mi] 100cal 6.08/7.31mph 3) 1mi - 9:34(9:34/mi) 127/136bpm [1216b/mi] 88cal 6.27/7.43mph 4) 0.11mi - 59(9:16/mi) 131/134bpm [1214b/mi] 10cal 6.48/6.32mph 15th Apr 2024, 8:12pm
Bowman 🇸🇪 wrote: Nice and easy!15th Apr 2024, 8:30pm
riggys99 wrote: Thanks 15th Apr 2024, 9:52pm
Mark J 🇳🇿 wrote: MM, wet, cold and windy. Really selling that one to me. Well done for getting out there and still doing it.15th Apr 2024, 11:03pm
riggys99 wrote: Just a typical spring day in South Yorkshire 😁 Add a comment
1) 0.19mi - 8:43(46:13/mi) 67/81bpm [3096b/mi] 26cal 15/78rpm 1.3/3.21mph
Add a comment
1) 0.25mi - 8:50(36:01/mi) 77/94bpm [2774b/mi] 35cal 19/90rpm 1.67/4.13mph
Add a comment
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Nice evening run on a lovely route
1) 1mi - 9:01(9:01/mi) 120/132bpm [1082b/mi] 83cal 6.66/8.06mph 2) 1mi - 10:14(10:14/mi) 134/146bpm [1371b/mi] 110cal 5.87/7.18mph 3) 1mi - 8:52(8:52/mi) 129/141bpm [1144b/mi] 82cal 6.77/9.37mph 4) 1mi - 8:43(8:43/mi) 136/142bpm [1186b/mi] 90cal 6.88/7.24mph 5) 1mi - 9:14(9:14/mi) 134/144bpm [1237b/mi] 86cal 6.5/6.97mph 6) 0.35mi - 3:11(9:06/mi) 127/134bpm [1156b/mi] 23cal 6.59/6.89mph 16th Apr 2024, 10:47pm
Sombrero wrote: Nice work. Is that up past the Red Lion?16th Apr 2024, 10:58pm
riggys99 wrote: Thanks. No along the Chesterfield canal up to north anston then across the fields to Todwick then back to Kivo 17th Apr 2024, 12:19am
Sombrero wrote: Ah makes sense. I've never been very good at map reading lol17th Apr 2024, 1:30am
riggys99 wrote: 😁 i came up in todwick just up from the red lion 17th Apr 2024, 5:04am
Bowman 🇸🇪 wrote: Nice run!17th Apr 2024, 9:56am
riggys99 wrote: Thanks Add a comment
1) 0.75mi - 29:37(39:26/mi) 82/107bpm [3233b/mi] 113cal 22/79rpm 1.52/11.04mph
Add a comment
1) 0.42mi - 16:30(39:04/mi) 77/87bpm [3008b/mi] 62cal 19/80rpm 1.54/28.85mph
Add a comment
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1) 0.59mi - 23:06(39:18/mi) 64/83bpm [2515b/mi] 49cal 22/103rpm 1.53/3.59mph
Add a comment
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Thu 18th Apr
Apr 18
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Fri 19th Apr
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Sat 20th Apr
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Sun 21st Apr
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Mon 22nd Apr
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Wed 24th Apr
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Nice midweek medium long run.
Legs felt good at times at to wind the pace in a little as didn’t want to drain the legs to much Manage to pick about best part of day weather wise not to cold and not raining but a little breezy especially along A57 Z1 warm up 1) 1mi - 8:50(8:50/mi) 123/143bpm [1087b/mi] 87cal 6.79/8.18mph Z2 2) 1mi - 8:00(8:00/mi) 147/153bpm [1176b/mi] 105cal 7.5/8.58mph 3) 1mi - 8:04(8:04/mi) 148/158bpm [1194b/mi] 104cal 7.44/8.18mph 4) 1mi - 8:39(8:39/mi) 148/152bpm [1280b/mi] 108cal 6.94/7.49mph 5) 1mi - 8:16(8:16/mi) 148/154bpm [1224b/mi] 101cal 7.25/7.83mph 6) 1mi - 8:09(8:09/mi) 149/154bpm [1214b/mi] 99cal 7.36/7.7mph 7) 1mi - 8:39(8:39/mi) 149/158bpm [1290b/mi] 103cal 6.93/7.91mph 8) 1mi - 8:39(8:39/mi) 145/157bpm [1255b/mi] 90cal 6.93/8.08mph 9) 1mi - 8:54(8:54/mi) 148/156bpm [1317b/mi] 97cal 6.74/7.62mph 10) 1mi - 8:24(8:24/mi) 145/150bpm [1218b/mi] 79cal 7.14/7.83mph 11) 0.01mi - 3(7:42/mi) 147/148bpm [1132b/mi] 7.79/7.1mph Cool down 12) 0.11mi - 1:05(9:31/mi) 144/148bpm [1369b/mi] 8cal 6.31/7.1mph
1) 0.38mi - 12:28(33:00/mi) 75/87bpm [2475b/mi] 47cal 27/79rpm 1.82/3.3mph
Add a comment
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Recovery run with hills and strides
Hill done with recovery done still going up hill Legs felt good 1) 1km - 5:43(5:43/km) 120/134bpm [686b/km] 53cal 10.5/11.79kmph 2) 1km - 5:40(5:40/km) 130/137bpm [736b/km] 59cal 10.59/11.62kmph 3) 1km - 5:13(5:13/km) 134/139bpm [700b/km] 56cal 11.48/12.02kmph 4) 1km - 5:26(5:26/km) 134/139bpm [728b/km] 57cal 11.05/11.89kmph 5) 1km - 5:57(5:57/km) 129/141bpm [767b/km] 53cal 10.09/11.25kmph 6) 0.2km - 1:09(5:37/km) 131/137bpm [736b/km] 10cal 10.68/10.65kmph 7) 0.04km - 10(4:08/km) 137/138bpm [567b/km] 1cal 14.51/15.45kmph 8) 0.03km - 8(5:15/km) 139/142bpm [729b/km] 1cal 11.44/14.71kmph 9) 0.04km - 10(4:10/km) 143/144bpm [595b/km] 2cal 14.41/16.43kmph 10) 0.02km - 6(4:59/km) 142/143bpm [706b/km] 12.06/16.43kmph 11) 0.04km - 10(4:14/km) 140/141bpm [594b/km] 1cal 14.15/14.34kmph 12) 0.02km - 6(4:24/km) 138/139bpm [607b/km] 1cal 13.65/14.11kmph 13) 0.04km - 10(4:16/km) 135/137bpm [576b/km] 1cal 14.08/15.02kmph 14) 0.02km - 5(4:00/km) 133/135bpm [532b/km] 1cal 15/15.02kmph 15) 0.04km - 10(4:04/km) 137/139bpm [556b/km] 1cal 14.79/15.72kmph 16) 0.03km - 8(5:15/km) 137/138bpm [719b/km] 1cal 11.43/14.81kmph 17) 0.04km - 10(4:01/km) 138/140bpm [554b/km] 1cal 14.95/14.11kmph 18) 0.03km - 9(5:00/km) 142/144bpm [709b/km] 1cal 12.01/14.75kmph 19) 0.04km - 10(4:01/km) 145/147bpm [582b/km] 2cal 14.96/14.21kmph 20) 0.04km - 14(5:45/km) 149/150bpm [857b/km] 2cal 10.43/15.12kmph 21) 0.04km - 10(4:20/km) 150/152bpm [650b/km] 2cal 13.85/12.53kmph 22) 0.08km - 25(5:02/km) 148/153bpm [746b/km] 5cal 11.9/13.67kmph 23) 0.03km - 10(5:22/km) 154/155bpm [825b/km] 2cal 11.2/14.01kmph 24) 0.03km - 8(4:56/km) 153/153bpm [754b/km] 1cal 12.17/13.98kmph 25) 0.04km - 10(4:06/km) 151/153bpm [618b/km] 2cal 14.65/13.54kmph 26) 0.03km - 8(4:20/km) 153/158bpm [664b/km] 1cal 13.83/13.91kmph 27) 0.07km - 19(4:23/km) 159/160bpm [698b/km] 4cal 13.67/14.08kmph 28) 1km - 5:26(5:26/km) 134/160bpm [729b/km] 50cal 11.03/13.67kmph 29) 1km - 5:20(5:20/km) 136/140bpm [724b/km] 52cal 11.26/12.26kmph 30) 1km - 5:24(5:24/km) 134/137bpm [723b/km] 47cal 11.12/11.32kmph 31) 1km - 5:43(5:43/km) 130/138bpm [743b/km] 45cal 10.49/11.76kmph 32) 1km - 6:07(6:07/km) 137/144bpm [839b/km] 60cal 9.8/11.12kmph 33) 0.08km - 28(5:31/km) 130/132bpm [717b/km] 3cal 10.88/11.35kmph 19th Apr 2024, 6:30pm
Bowman 🇸🇪 wrote: Looks like an easy and comfy one, good work rigs. :) 19th Apr 2024, 6:31pm
riggys99 wrote: Thanks 19th Apr 2024, 7:41pm
Velociraptor wrote: Well done :)19th Apr 2024, 9:25pm
riggys99 wrote: Thanks Add a comment
1) 1km - 20:25(20:25/km) 72/87bpm [1470b/km] 69cal 28/79rpm 2.94/7.35kmph
2) 0.63km - 14:12(22:29/km) 68/78bpm [1529b/km] 45cal 21/79rpm 2.67/5.61kmph Add a comment
1) 0.4mi - 13:13(32:47/mi) 77/94bpm [2524b/mi] 50cal 25/80rpm 1.83/9.29mph
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1) 0.7mi - 21:48(30:59/mi) 91/121bpm [2819b/mi] 108cal 29/92rpm 1.94/7.12mph
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Long run with 3 x 1 mile at marathon pace/HR with 3 miles zone 2 between efforts
Most of the marathon pace sections done on the Maravan course. Lots of recovery miles done on beach that was very windy. Legs felt good on marathon pace sections. Warm up 1) 1mi - 7:50(7:50/mi) 138/149bpm [1080b/mi] 93cal 7.67/8.22mph 2) 0.49mi - 3:42(7:35/mi) 147/150bpm [1115b/mi] 48cal 7.91/8.29mph Marathon HR/Pace 3) 1mi - 7:07(7:07/mi) 156/161bpm [1110b/mi] 97cal 8.43/9.14mph Recovery 4) 1mi - 8:25(8:25/mi) 148/158bpm [1247b/mi] 105cal 7.12/8.2mph 5) 1mi - 9:02(9:02/mi) 148/151bpm [1337b/mi] 108cal 6.64/7.37mph 6) 1mi - 8:23(8:23/mi) 148/160bpm [1242b/mi] 101cal 7.15/7.68mph Marathon HR/Pace 7) 1mi - 7:15(7:15/mi) 157/161bpm [1140b/mi] 96cal 8.27/9.04mph Recovery 8) 1mi - 8:48(8:48/mi) 148/156bpm [1302b/mi] 99cal 6.82/8.04mph 9) 1mi - 8:40(8:40/mi) 147/151bpm [1274b/mi] 91cal 6.93/7.89mph 10) 1mi - 7:55(7:55/mi) 144/149bpm [1140b/mi] 70cal 7.58/8.04mph Marathon HR/Pace 11) 1mi - 7:11(7:11/mi) 157/160bpm [1128b/mi] 94cal 8.35/8.87mph Recovery/Warm down 12) 1mi - 8:47(8:47/mi) 147/157bpm [1291b/mi] 73cal 6.83/8.22mph 13) 1mi - 8:40(8:40/mi) 147/153bpm [1274b/mi] 75cal 6.92/7.62mph 14) 1mi - 7:58(7:58/mi) 146/151bpm [1164b/mi] 64cal 7.53/8.06mph 15) 0.61mi - 4:55(8:00/mi) 145/150bpm [1161b/mi] 35cal 7.49/7.78mph 16) 0.13mi - 1:08(8:45/mi) 144/149bpm [1260b/mi] 7cal 6.86/7.28mph 20th Apr 2024, 4:09pm
Bowman 🇸🇪 wrote: Well done, nice MP sections, and that’s an intricate route :)20th Apr 2024, 4:31pm
riggys99 wrote: Thanks. Tried to get on the Maravan route for the marathon pace sections which has a few twist and turns in20th Apr 2024, 7:06pm
Velociraptor wrote: Very well done! Specific :)20th Apr 2024, 7:11pm
Mark J 🇳🇿 wrote: Excellent run 20th Apr 2024, 7:56pm
riggys99 wrote: Thanks. Always handy to be able to train on the route Add a comment
1) 1mi - 53:17(53:17/mi) 60/85bpm [3197b/mi] 132cal 14/97rpm 1.13/3.26mph
2) 0.09mi - 4:16(46:15/mi) 61/69bpm [2821b/mi] 10cal 20/77rpm 1.3/2.63mph Add a comment
1) 1mi - 38:04(38:04/mi) 60/79bpm [2284b/mi] 114cal 23/79rpm 1.58/4.07mph
2) 0.04mi - 1:30(38:52/mi) 50/55bpm [1943b/mi] 4cal 22/73rpm 1.54/2.23mph Add a comment
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1) 1mi - 36:33(36:33/mi) 68/86bpm [2485b/mi] 123cal 25/79rpm 1.64/29.66mph
2) 0.09mi - 3:37(40:36/mi) 73/81bpm [2964b/mi] 13cal 19/79rpm 1.48/2.94mph Add a comment
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Tempo run to HR/RPE/Pace trying to increase RPE/HR/Pace in segments depending on hills wind etc
Legs felt good Warm up 1) 1mi - 9:42(9:42/mi) 124/137bpm [1202b/mi] 93cal 6.19/7.58mph 2) 0.17mi - 1:51(11:02/mi) 139/142bpm [1533b/mi] 21cal 5.44/5.95mph Z4/tempo 10 mins z4-4.1 3) 1mi - 6:42(6:42/mi) 158/164bpm [1058b/mi] 93cal 8.96/9.64mph 4) 0.48mi - 3:18(6:53/mi) 161/164bpm [1108b/mi] 46cal 8.72/9.06mph 8 mins z4.2-4.3 5) 1mi - 6:56(6:56/mi) 165/168bpm [1144b/mi] 99cal 8.65/8.83mph 6) 0.14mi - 1:04(7:26/mi) 165/166bpm [1226b/mi] 15cal 8.08/8.58mph 6 mins z4.4-4.5 7) 0.85mi - 6:00(7:05/mi) 164/168bpm [1162b/mi] 85cal 8.47/9.12mph 4 mins z4.6-4.7 8) 0.56mi - 4:00(7:05/mi) 163/167bpm [1155b/mi] 56cal 8.46/9.12mph 2 mins z4.8-4.9 9) 0.31mi - 2:00(6:26/mi) 168/170bpm [1080b/mi] 29cal 9.33/9.37mph Cool down 10) 1mi - 10:11(10:11/mi) 140/161bpm [1427b/mi] 79cal 5.89/9.16mph 11) 0.57mi - 5:22(9:26/mi) 138/143bpm [1301b/mi] 38cal 6.36/6.7mph 22nd Apr 2024, 8:17pm
Velociraptor wrote: Well done :)22nd Apr 2024, 8:51pm
riggys99 wrote: Thanks 22nd Apr 2024, 10:45pm
Mark J 🇳🇿 wrote: Noice22nd Apr 2024, 11:07pm
riggys99 wrote: Thank you 23rd Apr 2024, 5:07am
Bowman 🇸🇪 wrote: Nice run, good pace!23rd Apr 2024, 8:03am
riggys99 wrote: Thanks enjoyed it Add a comment
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1) 0.43mi - 11:12(25:46/mi) 70/93bpm [1803b/mi] 44cal 34/71rpm 2.33/20.71mph
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1) 0.65mi - 20:48(32:05/mi) 76/90bpm [2439b/mi] 77cal 25/86rpm 1.87/8.33mph
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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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Mon 29th Apr
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Tue 30th Apr
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Wed 1st May
May 1
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1) 0.6mi - 17:42(29:30/mi) 74/98bpm [2184b/mi] 46cal 19/80rpm 2.03/28.95mph
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1) 0.35mi - 16:43(47:21/mi) 71/84bpm [3362b/mi] 51cal 15/79rpm 1.27/9.31mph
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1) 0.4mi - 12:44(31:47/mi) 84/128bpm [2670b/mi] 54cal 27/89rpm 1.89/7.18mph
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Bit short of time so did a shorter run with some MP in
Legs felt good on marathon pace section. Included a couple of uphill bits in MP section. Ran in everyday running shoes not racers. Warm up 1) 2.5mi - 20:22(8:09/mi) 138/157bpm [1125b/mi] 244cal 7.36/8.35mph Marathon Pace 2) 3.5mi - 25:26(7:16/mi) 157/166bpm [1140b/mi] 349cal 8.27/9.25mph Cool Down 3) 0.89mi - 8:52(9:55/mi) 141/154bpm [1398b/mi] 81cal 6.05/8.81mph 27th Apr 2024, 8:54pm
Sombrero wrote: Nice miles. :-)27th Apr 2024, 9:05pm
riggys99 wrote: Thanks 27th Apr 2024, 9:14pm
Mark J 🇳🇿 wrote: Nice.27th Apr 2024, 9:21pm
riggys99 wrote: Thankyou 27th Apr 2024, 9:24pm
Velociraptor wrote: Well done :)27th Apr 2024, 9:35pm
riggys99 wrote: Thanks 28th Apr 2024, 6:13am
Bowman 🇸🇪 wrote: Nice, well done, maravan not too far away :)28th Apr 2024, 7:52am
riggys99 wrote: Thanks 30 weeks to go yestersay28th Apr 2024, 8:21am
Bowman 🇸🇪 wrote: Ok not that close either 😂28th Apr 2024, 9:31am
riggys99 wrote: Having a long build up. I know there will be weeks my training will be down because of work etc. Half marathon in 20 weeks.28th Apr 2024, 10:36am
Bowman 🇸🇪 wrote: Nice!29th Apr 2024, 1:15pm
Bowman 🇸🇪 wrote: Btw, are you thinking on sub 3 again?1st May 2024, 9:29am
riggys99 wrote: Just seen this sorry. Never done sub 3. My marathon PB is 3:05.5x. Hoping to get back close to that time over the next 12 months 1st May 2024, 11:40am
Bowman 🇸🇪 wrote: No worries :) Yes i know, but i thought thinking about trying for sub 3 again? As you where close before the covid crap, as you mentioned on one of marks activities.
1st May 2024, 11:44am
riggys99 wrote: Always thinking about trying. Need to find the right race as well. Need one where I can get in a group as I think sub 3 pace will be hard solo1st May 2024, 11:56am
Mark J 🇳🇿 wrote: Easy. Just head over here and weʻll do Christchurch together next year. That gives us a clear 12 months to complete the project. Winner!!1st May 2024, 12:08pm
riggys99 wrote: Sounds like a great plan but unfortunately can’t see it happening but maybe a April marathon in the UK for me and it will be around the same time1st May 2024, 12:11pm
riggys99 wrote: Boston UK is a possibility. Done it twice before definitely PB potential if weather holds up. Can travel from van At cleethorpes morning of the race so no worries about pre race accommodation. Last time I did I travelled from Sheffield. There’s also the Tissington trial marathon in April a bit closer to home 1st May 2024, 12:11pm
Mark J 🇳🇿 wrote: OK, Iʻll come to you then :) Well, you never know.
1st May 2024, 12:15pm
riggys99 wrote: Never say never 1st May 2024, 12:53pm
Bowman 🇸🇪 wrote: Ok, well i guess your little island have a few options? If not feel free to join me in the less exotic Växjö marathon in the autumn:) I have plenty of space for your van too :)1st May 2024, 12:56pm
Velociraptor wrote: There's a flat, low key marathon over my way http://sportinaction.co.uk/11-solway-coast-marathon/ Can be breezy, but no worse than Boston UK.1st May 2024, 1:00pm
riggys99 wrote: That looks interesting Velo and is a couple of weeks after my birthday so great for WAVA.
Thanks bowman 1st May 2024, 1:09pm
Velociraptor wrote: I'll probably do the half marathon this year but would consider the full if I don't get the time I want in Belfast.1st May 2024, 3:10pm
riggys99 wrote: Will be next year for me but one to consider Add a comment
1) 1mi - 54:48(54:48/mi) 68/101bpm [3727b/mi] 145cal 10/79rpm 1.09/3.78mph
2) 0.14mi - 4:17(31:04/mi) 55/77bpm [1709b/mi] 9cal 33/56rpm 1.93/3.38mph Add a comment
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Hills sprints and strides session
Random length and random recovery hill sprints near start of run. Random length and recovery strides toward end Legs felt good Rest of run z1/z2 Enjoyed run Z1/z2 1) 1.32mi - 11:31(8:42/mi) 125/139bpm [1088b/mi] 118cal 6.89/8.08mph Hill sprints with recovery still running up hill 2) 0.03mi - 14(7:10/mi) 133/137bpm [953b/mi] 2cal 8.37/8.5mph 3) 0.01mi - 5(6:50/mi) 139/140bpm [949b/mi] 1cal 8.78/8.68mph 4) 0.02mi - 10(7:40/mi) 143/145bpm [1097b/mi] 2cal 7.82/8.54mph 5) 0.02mi - 15(10:42/mi) 147/149bpm [1574b/mi] 3cal 5.61/8.18mph 6) 0.03mi - 11(6:34/mi) 148/149bpm [972b/mi] 2cal 9.14/8.45mph 7) 0.02mi - 8(8:57/mi) 149/149bpm [1334b/mi] 1cal 6.7/8.47mph 8) 0.03mi - 10(6:21/mi) 152/153bpm [966b/mi] 2cal 9.44/9.29mph 9) 0.02mi - 10(8:41/mi) 151/153bpm [1311b/mi] 2cal 6.91/9.33mph 10) 0.03mi - 11(6:36/mi) 149/152bpm [982b/mi] 2cal 9.1/8.89mph 11) 0.03mi - 16(8:50/mi) 155/157bpm [1368b/mi] 3cal 6.8/9mph 12) 0.03mi - 13(7:06/mi) 157/157bpm [1115b/mi] 2cal 8.45/9.23mph 13) 0.02mi - 12(8:45/mi) 155/156bpm [1357b/mi] 2cal 6.85/9mph 14) 0.03mi - 12(6:31/mi) 152/155bpm [990b/mi] 2cal 9.21/9.16mph 15) 0.03mi - 12(8:07/mi) 157/158bpm [1275b/mi] 3cal 7.39/9.14mph 16) 0.03mi - 12(6:52/mi) 159/161bpm [1093b/mi] 2cal 8.73/9.16mph 17) 0.03mi - 14(8:27/mi) 160/161bpm [1351b/mi] 3cal 7.1/8.97mph 18) 0.08mi - 31(6:22/mi) 160/163bpm [1020b/mi] 7cal 9.41/9.46mph Z1/z2 19) 6.85mi - 59:04(8:37/mi) 143/164bpm [1233b/mi] 651cal 6.96/9.43mph Strides 20) 0.03mi - 12(6:52/mi) 150/150bpm [1029b/mi] 2cal 8.74/7.66mph 21) 0.01mi - 5(7:02/mi) 151/152bpm [1062b/mi] 1cal 8.53/8.18mph 22) 0.04mi - 17(6:40/mi) 155/158bpm [1034b/mi] 3cal 9/9.14mph 23) 0.02mi - 13(8:50/mi) 158/159bpm [1396b/mi] 2cal 6.79/9.27mph 24) 0.03mi - 10(6:25/mi) 159/161bpm [1019b/mi] 2cal 9.36/7.99mph 25) 0.01mi - 8(8:39/mi) 161/161bpm [1393b/mi] 1cal 6.94/8.52mph 26) 0.04mi - 14(6:43/mi) 162/163bpm [1087b/mi] 3cal 8.94/8.54mph 27) 0.03mi - 15(8:06/mi) 162/163bpm [1312b/mi] 3cal 7.41/8.66mph 28) 0.04mi - 15(6:20/mi) 162/162bpm [1027b/mi] 3cal 9.46/8.27mph 29) 0.02mi - 9(9:17/mi) 162/163bpm [1503b/mi] 1cal 6.47/8.47mph 30) 0.05mi - 20(6:27/mi) 163/163bpm [1050b/mi] 5cal 9.31/9.62mph 31) 0.02mi - 12(8:28/mi) 165/167bpm [1396b/mi] 2cal 7.09/9.54mph 32) 0.08mi - 30(6:19/mi) 166/168bpm [1049b/mi] 7cal 9.49/9.52mph 33) 0.04mi - 22(8:48/mi) 161/164bpm [1416b/mi] 5cal 6.82/9.54mph 29th Apr 2024, 9:31pm
Velociraptor wrote: Well done :)29th Apr 2024, 10:08pm
riggys99 wrote: Thanks 30th Apr 2024, 12:36am
Mark J 🇳🇿 wrote: Nice.30th Apr 2024, 5:15am
Bowman 🇸🇪 wrote: Great session!30th Apr 2024, 6:23am
riggys99 wrote: Thanks. Enjoyable session. Add a comment
1) 0.3mi - 11:48(39:18/mi) 70/87bpm [2751b/mi] 34cal 23/75rpm 1.53/45.11mph
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1) 0.95mi - 31:51(33:22/mi) 59/93bpm [1968b/mi] 67cal 28/96rpm 1.8/6.66mph
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Z2 recovery run
Mixed road and easy off road Some paths bone dry and others very muddy Stopped at the small ancient woodland between Todwick and home to watch the Lord Conyers Morris Men do the Horn Dance around the Trysting tree for May Eve (they are back at 0530 tomorrow morning I won’t be 😁) 1) 9.27mi - 1:16:12(8:13/mi) 146/158bpm [1200b/mi] 891cal 7.3/8.54mph 30th Apr 2024, 9:28pm
Velociraptor wrote: Well done :)30th Apr 2024, 9:33pm
riggys99 wrote: Thanks1st May 2024, 5:16am
Bowman 🇸🇪 wrote: Nice, well run!1st May 2024, 6:21am
riggys99 wrote: Thanks Add a comment
1) 0.71mi - 14:42(20:39/mi) 75/104bpm [1549b/mi] 60cal 46/124rpm 2.91/6.45mph
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1) 0.65mi - 23:33(35:58/mi) 75/93bpm [2698b/mi] 82cal 23/79rpm 1.67/35.32mph
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1) 0.15mi - 6:05(41:55/mi) 84/113bpm [3521b/mi] 26cal 5/56rpm 1.43/11.15mph
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Warm up to Rother Valley then 3 miles MP followed by 3 miles zone 2 and a further 3 miles MP. Run home from Rother valley
Legs felt good on MP sections Run to Rother valley 1) 3.26mi - 27:18(8:22/mi) 139/154bpm [1164b/mi] 325cal 7.17/8.01mph 3 miles MP (anti clockwise around lakes) 2) 3mi - 21:58(7:19/mi) 161/165bpm [1179b/mi] 310cal 8.19/8.91mph 3 mile z2 3) 3mi - 24:50(8:17/mi) 151/163bpm [1250b/mi] 276cal 7.25/8.5mph 3 miles MP (clockwise around lake) 4) 3mi - 21:51(7:17/mi) 161/166bpm [1173b/mi] 299cal 8.23/8.72mph Home from Rother Valley 5) 3.03mi - 29:23(9:43/mi) 148/165bpm [1437b/mi] 236cal 6.18/8.39mph 1st May 2024, 9:25pm
Velociraptor wrote: Change of scene :) That looks good!1st May 2024, 9:30pm
Sombrero wrote: One of my favourite routes to run, love it there.1st May 2024, 9:41pm
Mark J 🇳🇿 wrote: That looks like a nice run1st May 2024, 9:48pm
riggys99 wrote: Yes Rother valley a nice place and only just over 3 miles from home. 2nd May 2024, 5:19am
Bowman 🇸🇪 wrote: Nice run! Good MP session!2nd May 2024, 6:24am
riggys99 wrote: Thanks. Add a comment
1) 0.79mi - 21:07(26:35/mi) 71/90bpm [1887b/mi] 59cal 36/73rpm 2.26/3.51mph
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1) 0.55mi - 15:42(28:21/mi) 75/88bpm [2126b/mi] 55cal 34/64rpm 2.12/16.36mph
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1) 0.23mi - 10:11(44:08/mi) 85/101bpm [3752b/mi] 40cal 15/75rpm 1.36/3.44mph
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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
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Sun 5th May
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Mon 6th May
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Tue 7th May
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Wed 8th May
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Nice easy run along canal to a farm near shireoaks looking for Swallows but none yet.
Bit dark on way back home and didn’t take head torch but had phone so used torch at times. Legs felt better as run went on. Did a few strides towards end of run 1) 8.16mi - 1:19:57(9:48/mi) 132/147bpm [1293b/mi] 760cal 6.12/8.77mph 2nd May 2024, 10:11pm
Velociraptor wrote: Lovely :)2nd May 2024, 10:12pm
riggys99 wrote: Thanks 2nd May 2024, 10:35pm
Mark J 🇳🇿 wrote: Noice. I don't throw strides in nearly as often I should. I tend to wait until my plan tells me to.2nd May 2024, 10:40pm
riggys99 wrote: I have started doing one session a week of hill sprints and strides. In addition sometimes like tonight will put some at the end of an easy run especially the day after a harder session but not structured more in a Fartlek type way.3rd May 2024, 4:59am
Bowman 🇸🇪 wrote: Nice one!3rd May 2024, 8:54am
riggys99 wrote: Thanks Add a comment
1) 0.69mi - 14:43(21:21/mi) 74/108bpm [1580b/mi] 66cal 45/113rpm 2.81/7.76mph
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1) 0.62mi - 18:07(29:02/mi) 87/100bpm [2526b/mi] 81cal 30/76rpm 2.07/29.12mph
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1) 0.59mi - 16:09(27:31/mi) 88/99bpm [2421b/mi] 74cal 33/81rpm 2.18/26.76mph
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1) 0.54mi - 16:04(29:29/mi) 88/109bpm [2595b/mi] 72cal 28/91rpm 2.04/5.63mph
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A nice meander around Rother valley with Heather and Bobbie
1) 1mi - 47:08(47:08/mi) 77/97bpm [3629b/mi] 147cal 16/86rpm 1.27/7.91mph 2) 1mi - 37:22(37:22/mi) 79/98bpm [2952b/mi] 125cal 22/80rpm 1.61/3.17mph 3) 0.6mi - 25:50(43:16/mi) 82/111bpm [3548b/mi] 85cal 19/80rpm 1.39/3.03mph Add a comment
1) 0.71mi - 46:55(1:05:58/mi) 76/104bpm [5014b/mi] 137cal 9/92rpm 0.91/33.21mph
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1) 0.11mi - 6:31(1:01:44/mi) 76/87bpm [4692b/mi] 20cal 5/59rpm 0.97/4.42mph
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Nice easy first 7 miles then 1.5 miles at tempo
Fairly warm so did tempo to a mixture of HR and feel. Legs felt good Z1/Z2 1) 7mi - 1:04:45(9:15/mi) 135/145bpm [1249b/mi] 662cal 6.49/7.53mph Tempo 2) 1.51mi - 10:25(6:55/mi) 163/169bpm [1128b/mi] 146cal 8.67/9.33mph Cool down 3) 0.52mi - 5:25(10:20/mi) 146/167bpm [1508b/mi] 56cal 5.81/8.04mph 5th May 2024, 7:13pm
Sombrero wrote: Nice miles 5th May 2024, 7:27pm
Bowman 🇸🇪 wrote: Well run, looks like a nice outing5th May 2024, 7:33pm
riggys99 wrote: Thanks. Mainly easy off road mostly nice and easy with 1.5 miles tempo towards the end 5th May 2024, 8:26pm
Velociraptor wrote: Well done, looks like a satisfying outing :)5th May 2024, 8:46pm
riggys99 wrote: It was thanks Add a comment
1) 0.59mi - 26:17(44:16/mi) 71/93bpm [3143b/mi] 81cal 15/78rpm 1.36/45.38mph
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1) 0.06mi - 3:57(1:07:27/mi) 68/79bpm [4586b/mi] 10cal 11/60rpm 0.89/20.73mph
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1) 0.59mi - 25:33(43:39/mi) 71/93bpm [3099b/mi] 82cal 16/79rpm 1.38/9.5mph
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Nice easy run mainly along the canal but took climbed up from the canal through some woods that the floor away from the path was covered in white wild garlic with bursts of bluebells before dropping back down to the canal and back home.
1) 5.01mi - 50:13(10:01/mi) 125/144bpm [1253b/mi] 449cal 5.99/7.37mph 6th May 2024, 5:33pm
Velociraptor wrote: Well done :)6th May 2024, 5:34pm
riggys99 wrote: Thanks 6th May 2024, 5:46pm
Bowman 🇸🇪 wrote: Sounds nice, I kinda imagine the surroundings to be like in “clarksons farm” :)
Nice running!6th May 2024, 6:46pm
riggys99 wrote: It was nice. Never seen clarksons farm but lucky to live in a nice place 6th May 2024, 9:51pm
Sombrero wrote: Ah that's a lovely run. :-) 6th May 2024, 10:18pm
riggys99 wrote: Thanks perfect for mind and body 7th May 2024, 12:52am
Mark J 🇳🇿 wrote: Nice sounding run that.
7th May 2024, 1:22am
riggys99 wrote: Thanks Add a comment
1) 0.16mi - 7:10(45:21/mi) 69/83bpm [3129b/mi] 20cal 6/52rpm 1.32/10.54mph
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1) 0.18mi - 10:46(59:27/mi) 66/83bpm [3924b/mi] 26cal 11/79rpm 1.01/3.32mph
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