Lizzle

F35 Bedfordshire

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Recent Blogs
Christmas Chronicle	Dec 2022
Race postponement blues - must get back out there!	Aug 2020
June treasure hunt - first blog ever	Jun 2020

My parkrun
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Recent Training
9th May	General	2.4mi	57:32
9th May	General	2.4mi	55:38
9th May	Yoga	0mi	22:31
8th May	Treadmill	4.6mi	38:47
6th May	General	4.2mi	41:55

Planned Races
F’Laps	6th Jul

12 Month Benchmarks	Run	Bike
Mile	6:06	4:23
5k	19:10	22:32
5mi	41:19	1:01:29
10k	52:39	1:36:34
10mi	1:28:38	0
Half	1:57:45	0
20mi	3:39:18	0

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2024 Targets	Set your targets
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Best Times
Best WAVA

Dist	Races	2014	2015	2016	2017	2019	2020	2021	2022	2023	2024	PB	WB
5km	5	23:20 63.14		23:09 63.64	23:23 63.01	22:58 64.22	23:25 63.06					22:58 7:24/mi	64.22
10km	3	47:31 62.54	48:35 61.18					51:38 58.19				47:31 7:39/mi	62.54
10mi	1						1:27:41 56.20					1:27:41 8:46/mi	56.20
13.1mi	10	1:46:55 60.30	1:48:04 59.66	1:53:09 57.00		1:49:18 59.24		2:01:25 53.46		1:55:29 56.57		1:46:55 8:10/mi	60.30
20mi	1				3:13:45 52.12							3:13:45 9:41/mi	52.12
26.2mi	10	3:57:58 56.30		3:48:04 58.74	4:06:07 54.43				3:54:52 57.26	4:33:00 49.39	4:56:00 45.71	3:48:04 8:42/mi	58.74
41.7mi	1						10:00:00 39.61					10:00:00 14:24/mi	39.61
50mi	1			11:36:34 42.49								11:36:34 13:56/mi	42.49
100km	1				17:00:00 38.55							17:00:00 16:25/mi	38.55

Date	Planned Races			Distance
6 Jul	F’Laps Confirmed			24hr
2024		Result	WAVA	Distance
24 Mar	Big Bear Trail Fest SB	4:56:00	45.71	26.2mi
2023		Result	WAVA	Distance
10 Dec	Milton Keynes Winter Half	1:57:39	55.75	13.1mi
2 Apr	Brighton Marathon SB	4:33:00	49.39	26.2mi
26 Feb	Bedford Spring Half SB	1:55:29	56.57	13.1mi
2022		Result	WAVA	Distance
27 Mar	Bedford Autodrome Spring Marathon SB	3:54:52	57.26	26.2mi
2021		Result	WAVA	Distance
2 Oct	The Doctor K Cup		0.00	5km
5 Sep	Bedford RF Half SB	2:01:25	53.46	13.1mi
18 Jul	Bedford 10k SB	51:38	58.19	10km
2020		Result	WAVA	Distance
3 Oct	Suffolk Back Yard Ultra PB	10:00:00	39.61	41.67mi
6 Sep	Milton Keynes Marathon		0.00	26.2mi
21 Jul	Virtual Standard Chartered City Race SB	23:25	63.06	5km
23 May	Fetch Virtual Weekend 10 Mile PB	1:27:41	56.20	10mi
2019		Result	WAVA	Distance
1 Dec	Bedford Harriers Half Marathon SB	1:49:18	59.24	13.1mi
16 Jul	Standard Chartered Great City Race PB	22:58	64.22	5km
2017		Result	WAVA	Distance
24 Jul	Standard Chartered Great City Race SB	23:23	63.01	5km
27 May	London 2 Brighton Challenge (Full Ultra) PB	17:00:00	38.55	100km
23 Apr	London Marathon SB	4:06:07	54.43	26.2mi
2 Apr	Oakley 20 PB	3:13:45	52.12	20mi
25 Mar	SVN charity challenge	4:24:15	50.70	26.2mi
2016		Result	WAVA	Distance
4 Dec	Bedford Harriers Half Marathon SB	1:53:09	57.00	13.1mi
14 Jul	Standard Chartered Great City Race SB	23:09	63.64	5km
19 Mar	Eco-trail de Paris 80km PB	11:36:34	42.49	50mi
5 Mar	Phoenix Riverside Spring Marathon	3:58:44	56.12	26.2mi
23 Jan	Dymchurch Marathon PB	3:48:04	58.74	26.2mi
16 Jan	Ranscombe Winter Challenge	4:56:42	45.15	26.2mi
2015		Result	WAVA	Distance
12 Jul	NSPCC Milton Keynes Half Marathon		0.00	13.1mi
18 Jun	Midweek road race series Div1 [Royston] SB	48:35	61.18	10km
19 Apr	The Longhorn half marathon	1:51:23	57.89	13.1mi
8 Mar	East Retford Rugby Club Half Marathon	1:48:05	59.65	13.1mi
8 Mar	Retford Half Marathon SB	1:48:04	59.66	13.1mi
2014		Result	WAVA	Distance
26 Oct	Leicester Marathon	4:09:44	53.64	26.2mi
14 Sep	Grunty Fen Half Marathon PB	1:46:55	60.30	13.1mi
3 Aug	Regents Park Summer 10k Series PB	47:31	62.54	10km
31 May	Clumber Park Parkrun SB	23:20	63.14	5km
5 May	Milton Keynes Marathon SB	3:57:58	56.30	26.2mi
16 Feb	Baldock Beast Half Marathon	1:49:29	58.89	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	3	0	3	0	5	0	0	0	0	0	0	0	11
2024	0.3	0.3	0	0	0	0	0	0	0	0	0	0	0.6
2024	68	81	59	48	31	0	0	0	0	0	0	0	287
2023	0	4	0	1	9	8	7	1	0	0	0	0	29
2023	0	0	0	0	0	0	0	0	0.6	0	0.3	0.2	1.1
2023	98	84	78	47	43	38	35	20	28	39	34	29	573
2023	0	0	0	0	0	0	0	7	0	0	0	0	7
2022	0	1	13	6	5	7	12	12	7	0	0	2	65
2022	67	86	82	16	21	25	25	33	35	46	49	44	531
2021	10	8	8	12	4	6	10	12	24	6	0	1	101
2021	69	48	56	69	67	43	54	45	29	44	58	45	627
2020	0	0	0	0	6	24	9	19	4	2	3	1	67
2020	0	0.2	0	0	0	0	0	0.3	0	0	0	0	0.5
2020	14	39	70	23	115	113	109	100	90	55	34	39	800
2020	0	0	12	0	0	0	0	0	0	0	0	0	12
2019	0	0	0	0	0	0	0.1	0	0	0	0	0	0.1
2019	0	0	0	0	0	3	17	9	6	28	19	25	108
2017	29	26	35	60	62	0	0	0	0	0	0	0	213
2016	136	7	68	14	11	0	3	5	0	0	0	17	262
2016	0	0	0	0	0	0	83	0	17	0	0	0	100
2015	27	34	48	54	3	28	5	0	0	0	0	3	203
2015	0	0	0	0	0	0	0	23	0	0	0	0	23
2014	36	18	0	39	4	0	44	65	53	30	0	11	301

Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
4.3mi, 39:07 Cross - Skiing 1) 0.07mi - 1:01(14:58/mi) 105/110bpm [1571b/mi] 5cal 2) 0.15mi - 2:55(18:57/mi) 110/126bpm [2085b/mi] 19cal 3) 2.55mi - 24:06(9:27/mi) 119/149bpm [1125b/mi] 115cal 4) 1.27mi - 9:25(7:25/mi) 107/122bpm [794b/mi] 29cal 5) 0.26mi - 1:40(6:21/mi) 95/102bpm [603b/mi] 4cal Add a comment	-	0mi, 26:27 Cross - Yoga Add a comment 5mi, 45:50 Run - General 1) 5.01mi - 45:50(9:09/mi) 154/181bpm [1408b/mi] 452cal Add a comment	3.3mi, 32:19 Run - General 1) 0.6mi - 5:55(9:52/mi) 134/150bpm [1321b/mi] 53cal 2) 0.07mi - 1:30(20:57/mi) 127/150bpm [2661b/mi] 9cal 3) 0.6mi - 4:42(7:50/mi) 144/158bpm [1128b/mi] 52cal 4) 0.07mi - 1:30(20:10/mi) 142/153bpm [2863b/mi] 10cal 5) 0.6mi - 4:43(7:51/mi) 149/166bpm [1170b/mi] 49cal 6) 0.06mi - 1:30(25:03/mi) 152/172bpm [3808b/mi] 13cal 7) 0.6mi - 5:01(8:21/mi) 149/159bpm [1244b/mi] 52cal 8) 0.07mi - 1:30(20:01/mi) 137/154bpm [2741b/mi] 9cal 9) 0.6mi - 5:50(9:44/mi) 150/163bpm [1459b/mi] 53cal 10) 0.01mi - 9(12:10/mi) 158/159bpm [1922b/mi] 1cal Add a comment	-	5.7mi, 51:02 Run - Treadmill 1) 1mi - 8:37(8:37/mi) 125/145bpm [1077b/mi] 59cal 2) 1mi - 8:28(8:28/mi) 147/151bpm [1244b/mi] 74cal 3) 1mi - 8:38(8:38/mi) 152/156bpm [1313b/mi] 78cal 4) 1mi - 8:36(8:36/mi) 157/160bpm [1349b/mi] 79cal 5) 1mi - 8:32(8:32/mi) 158/163bpm [1349b/mi] 79cal 6) 0.6mi - 5:12(8:40/mi) 159/168bpm [1378b/mi] 48cal 7) 0.35mi - 2:59(8:31/mi) 160/163bpm [1362b/mi] 28cal Add a comment	-
Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25
0mi, 45:42 Cross - Strength Add a comment	-	10.8mi, 1:46:49 Run - General 1) 6.5mi - 1:02:25(9:36/mi) 160/178bpm [1537b/mi] 605cal 2) 0.6mi - 5:15(8:45/mi) 166/179bpm [1452b/mi] 57cal 3) 3.4mi - 36:11(10:38/mi) 171/187bpm [1820b/mi] 335cal 4) 0.3mi - 2:58(10:00/mi) 182/185bpm [1819b/mi] 30cal Add a comment	-	-	4.7mi, 39:53 Run - Treadmill 1) 0.6mi - 5:46(9:37/mi) 151/165bpm [1453b/mi] 51cal 2) 0.6mi - 4:57(8:15/mi) 171/177bpm [1412b/mi] 50cal 3) 0.6mi - 4:58(8:16/mi) 176/180bpm [1455b/mi] 52cal 4) 0.6mi - 5:11(8:38/mi) 176/184bpm [1520b/mi] 54cal 5) 0.6mi - 5:25(9:01/mi) 178/184bpm [1605b/mi] 58cal 6) 0.43mi - 4:13(9:47/mi) 171/178bpm [1673b/mi] 43cal 7) 0.6mi - 5:07(8:32/mi) 179/185bpm [1527b/mi] 56cal 8) 0.3mi - 4:14(14:06/mi) 162/180bpm [2285b/mi] 40cal 9) 0mi - 3(17:11/mi) 150/150bpm [2578b/mi] Add a comment	-
Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2
4.6mi, 42:20 Run - Treadmill 1) 1mi - 9:12(9:12/mi) 151/173bpm [1388b/mi] 82cal 2) 0.24mi - 2:09(8:50/mi) 157/163bpm [1388b/mi] 20cal 3) 0.05mi - 1:00(20:23/mi) 154/159bpm [3140b/mi] 9cal 4) 0.25mi - 1:57(7:52/mi) 154/169bpm [1211b/mi] 18cal 5) 0.08mi - 1:00(13:18/mi) 164/168bpm [2181b/mi] 9cal 6) 0.25mi - 1:58(7:57/mi) 165/182bpm [1311b/mi] 19cal 7) 0.09mi - 1:00(11:11/mi) 167/182bpm [1869b/mi] 10cal 8) 0.24mi - 1:58(8:22/mi) 156/166bpm [1305b/mi] 18cal 9) 0.08mi - 1:00(12:56/mi) 156/165bpm [2018b/mi] 9cal 10) 0.25mi - 1:58(7:53/mi) 165/177bpm [1302b/mi] 19cal 11) 0.08mi - 1:00(12:28/mi) 169/179bpm [2108b/mi] 10cal 12) 0.07mi - 1:00(14:43/mi) 146/155bpm [2148b/mi] 8cal 13) 0.25mi - 1:57(7:51/mi) 162/178bpm [1272b/mi] 18cal 14) 0.07mi - 1:00(13:25/mi) 169/178bpm [2269b/mi] 10cal 15) 0.25mi - 1:57(7:52/mi) 169/177bpm [1328b/mi] 20cal 16) 0.06mi - 1:00(16:00/mi) 171/179bpm [2735b/mi] 10cal 17) 0.25mi - 1:59(7:58/mi) 166/176bpm [1322b/mi] 19cal 18) 0.09mi - 1:00(11:36/mi) 167/175bpm [1936b/mi] 10cal 19) 0.25mi - 1:59(7:59/mi) 166/177bpm [1326b/mi] 19cal 20) 0.06mi - 1:00(15:48/mi) 169/178bpm [2669b/mi] 10cal 21) 0.1mi - 1:00(10:13/mi) 155/164bpm [1585b/mi] 9cal 22) 0.5mi - 4:14(8:31/mi) 174/180bpm [1482b/mi] 44cal 23) 0mi - 2(7:58/mi) 166/167bpm [1323b/mi] Add a comment	0mi, 37:19 Cross - Strength Add a comment	0mi, 22:43 Cross - Yoga Add a comment	5mi, 45:40 Run - General 1) 4.98mi - 45:40(9:10/mi) 157/176bpm [1439b/mi] 452cal Add a comment	-	5.1mi, 44:26 Run - Treadmill 1) 1mi - 8:51(8:51/mi) 133/154bpm [1177b/mi] 68cal 2) 0.24mi - 2:03(8:29/mi) 154/158bpm [1305b/mi] 19cal 3) 1mi - 7:30(7:30/mi) 170/178bpm [1274b/mi] 76cal 4) 0.24mi - 1:52(7:41/mi) 176/179bpm [1351b/mi] 20cal 5) 0.14mi - 2:00(14:24/mi) 154/179bpm [2218b/mi] 17cal 6) 1mi - 7:44(7:44/mi) 173/189bpm [1337b/mi] 80cal 7) 0.24mi - 1:52(7:40/mi) 181/183bpm [1387b/mi] 21cal 8) 0.07mi - 2:00(26:52/mi) 158/180bpm [4246b/mi] 17cal 9) 1mi - 8:30(8:30/mi) 160/167bpm [1360b/mi] 78cal 10) 0.24mi - 2:01(8:19/mi) 162/167bpm [1346b/mi] 19cal 11) 0.01mi - 4(7:09/mi) 160/160bpm [1145b/mi] 1cal Add a comment	-
Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9
5.4mi, 49:14 Run - Treadmill 1) 0.99mi - 9:48(9:51/mi) 141/156bpm [1389b/mi] 81cal 2) 0.09mi - 1:30(17:37/mi) 140/155bpm [2467b/mi] 12cal 3) 0.5mi - 3:53(7:48/mi) 159/178bpm [1240b/mi] 36cal 4) 0.11mi - 1:30(13:47/mi) 153/176bpm [2108b/mi] 13cal 5) 0.5mi - 3:50(7:42/mi) 153/168bpm [1178b/mi] 34cal 6) 0.1mi - 1:30(14:37/mi) 155/170bpm [2265b/mi] 13cal 7) 0.5mi - 3:54(7:51/mi) 158/172bpm [1241b/mi] 36cal 8) 0.08mi - 1:30(17:58/mi) 156/171bpm [2804b/mi] 13cal 9) 0.5mi - 3:54(7:51/mi) 166/177bpm [1302b/mi] 38cal 10) 0.08mi - 1:30(18:46/mi) 161/182bpm [3022b/mi] 14cal 11) 0.5mi - 3:56(7:55/mi) 164/179bpm [1299b/mi] 38cal 12) 0.08mi - 1:30(19:05/mi) 160/178bpm [3053b/mi] 14cal 13) 0.5mi - 3:52(7:48/mi) 167/178bpm [1302b/mi] 38cal 14) 0.06mi - 1:30(27:01/mi) 159/177bpm [4295b/mi] 13cal 15) 0.62mi - 5:34(8:57/mi) 163/172bpm [1459b/mi] 51cal 16) 0.01mi - 4(9:46/mi) 169/169bpm [1650b/mi] 1cal Add a comment	-	0mi, 42:44 Cross - Strength Add a comment 12mi, 1:47:41 Run - General 1) 2.8mi - 26:25(9:26/mi) 155/169bpm [1462b/mi] 251cal 2) 1.6mi - 13:51(8:39/mi) 166/184bpm [1437b/mi] 140cal 3) 1.6mi - 13:39(8:32/mi) 171/183bpm [1458b/mi] 144cal 4) 2.8mi - 25:04(8:57/mi) 174/191bpm [1558b/mi] 256cal 5) 1.6mi - 14:07(8:49/mi) 166/188bpm [1464b/mi] 140cal 6) 1.6mi - 14:31(9:05/mi) 167/187bpm [1516b/mi] 146cal 7) 0mi - 4(14:21/mi) 172/172bpm [2469b/mi] 1cal Add a comment	4.2mi, 41:55 Run - General 1) 4.22mi - 41:55(9:56/mi) 151/165bpm [1501b/mi] 388cal Add a comment	-	4.6mi, 38:47 Run - Treadmill 1) 1mi - 8:48(8:48/mi) 147/163bpm [1293b/mi] 77cal 2) 0.2mi - 1:42(8:32/mi) 157/160bpm [1341b/mi] 16cal 3) 0.2mi - 1:31(7:35/mi) 157/160bpm [1190b/mi] 14cal 4) 0.2mi - 1:40(8:20/mi) 162/167bpm [1351b/mi] 16cal 5) 0.2mi - 1:32(7:40/mi) 166/172bpm [1272b/mi] 15cal 6) 0.2mi - 1:40(8:20/mi) 164/168bpm [1366b/mi] 16cal 7) 0.2mi - 1:36(8:02/mi) 165/171bpm [1325b/mi] 16cal 8) 0.2mi - 1:42(8:29/mi) 167/171bpm [1416b/mi] 17cal 9) 0.2mi - 1:34(7:50/mi) 166/171bpm [1300b/mi] 15cal 10) 0.2mi - 1:39(8:17/mi) 166/173bpm [1374b/mi] 16cal 11) 0.2mi - 1:34(7:52/mi) 169/175bpm [1330b/mi] 16cal 12) 0.2mi - 1:40(8:18/mi) 171/173bpm [1420b/mi] 17cal 13) 0.2mi - 1:35(7:53/mi) 169/174bpm [1331b/mi] 16cal 14) 0.2mi - 1:39(8:17/mi) 168/174bpm [1391b/mi] 17cal 15) 0.2mi - 1:33(7:46/mi) 170/174bpm [1320b/mi] 16cal 16) 0.2mi - 1:42(8:28/mi) 172/177bpm [1456b/mi] 17cal 17) 0.6mi - 5:10(8:36/mi) 163/167bpm [1402b/mi] 49cal 18) 0.02mi - 30(25:28/mi) 154/160bpm [3921b/mi] 4cal Add a comment	2.4mi, 57:32 Walk - General 1) 1mi - 16:32(16:32/mi) 109/120bpm [1801b/mi] 82cal 65/72rpm 2) 1mi - 34:00(34:00/mi) 90/110bpm [3059b/mi] 105cal 32/95rpm 3) 0.35mi - 7:01(19:53/mi) 101/111bpm [2009b/mi] 27cal 59/68rpm Add a comment 2.4mi, 55:38 Walk - General 1) 1mi - 22:00(22:00/mi) 104/117bpm [2288b/mi] 87cal 55/68rpm 2) 1mi - 24:59(24:59/mi) 97/110bpm [2423b/mi] 92cal 45/65rpm 3) 0.38mi - 8:40(23:00/mi) 101/109bpm [2322b/mi] 33cal 48/65rpm Add a comment 0mi, 22:31 Cross - Yoga Add a comment

Lizzle

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