STATUS Throwing caution to the wind, but being careful in case I turn my umbrella inside out.
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Races
163 -
Miles
6118 -
Miles
0 -
Miles
1983 -
Miles
1846 -
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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Experiments in base building | 7th May |
Run/Walk rehab and beyond | 30th Apr |
Hamstring rehab | 25th Apr |
Acceptable Downs and Ups | Dec 2023 |
Jurassic Universe: Regurgitation | Dec 2023 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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8th May
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Physiotherapy | 0mi | 10:00 |
8th May
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General | 2.8mi | 1:00:37 |
8th May
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General | 4.3mi | 40:00 |
8th May
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General | 2.5mi | 38:48 |
7th May
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Physiotherapy | 0mi | 8:00 |
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 |
Cabbage Patch 10 | 20th Oct |
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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Trader: New Game |
Predictive text thread |
Run Walk Run |
10,000 Blue Circles in 2024. If circles become squares, title wil change. |
Run The Sum |
Wednesday Lurkerthon |
Buddies (7) |
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Followers (5) |
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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 | ||
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 | 31 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 115 |
2024 | 105 | 86 | 106 | 72 | 30 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 399 |
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 |
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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Thu 18th Apr
Apr 18
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1) 5mi - 28:46(5:45/mi) 123/140bpm [708b/mi] 313cal 10.43/22.33mph
2) 2.27mi - 12:28(5:30/mi) 131/144bpm [720b/mi] 143cal 10.91/16.86mph Add a comment
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1) 5mi - 24:46(4:57/mi) 132/154bpm [654b/mi] 305cal 12.12/20mph
2) 5mi - 23:34(4:43/mi) 138/151bpm [650b/mi] 301cal 12.73/21.58mph 3) 1.17mi - 7:18(6:16/mi) 129/151bpm [807b/mi] 62cal 9.59/16.34mph Add a comment
1) 1mi - 20:19(20:19/mi) 101/113bpm [2051b/mi] 127cal 44/58rpm 2.95/26.93mph
2) 1mi - 17:25(17:25/mi) 95/111bpm [1654b/mi] 109cal 52/59rpm 3.45/3.95mph 3) 0.13mi - 2:15(17:49/mi) 93/97bpm [1657b/mi] 15cal 51/56rpm 3.37/3.61mph Add a comment
Had hoped for a SB but right ankle still not 100% and felt a bit sluggish from the start. Ankle grumpy afterwards on walk home, but rotating it a few times in each direction seemed to make it happier.
1) 1mi - 6:54(6:54/mi) 151/169bpm [1042b/mi] 103cal 8.69/9.41mph 2) 1mi - 6:56(6:56/mi) 167/169bpm [1159b/mi] 118cal 8.65/8.97mph 3) 1mi - 6:58(6:58/mi) 169/172bpm [1179b/mi] 121cal 8.6/9.04mph 4) 0.13mi - 52(6:34/mi) 170/173bpm [1116b/mi] 15cal 9.14/9.23mph Add a comment
1) 1mi - 17:23(17:23/mi) 75/90bpm [1304b/mi] 110cal 55/61rpm 3.45/4.07mph
2) 1mi - 16:57(16:57/mi) 80/90bpm [1357b/mi] 100cal 54/61rpm 3.54/3.7mph 3) 0.12mi - 1:59(16:22/mi) 86/91bpm [1407b/mi] 12cal 54/57rpm 3.67/3.88mph Add a comment
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1) 1mi - 14:56(14:56/mi) 107/127bpm [1599b/mi] 114cal 56/62rpm 4.02/4.24mph
2) 0.98mi - 13:50(14:03/mi) 109/119bpm [1531b/mi] 101cal 60/65rpm 4.27/4.7mph Add a comment
Had been aiming for up to 9 but ankle started to complain around mile 5 so cut it short at just over 10k.
1) 1mi - 9:17(9:17/mi) 123/141bpm [1142b/mi] 109cal 6.46/7.18mph 2) 1mi - 8:35(8:35/mi) 136/143bpm [1167b/mi] 115cal 6.99/7.58mph 3) 1mi - 8:36(8:36/mi) 135/141bpm [1162b/mi] 110cal 6.97/7.39mph 4) 1mi - 8:31(8:31/mi) 136/150bpm [1158b/mi] 108cal 7.05/7.6mph 5) 1mi - 8:29(8:29/mi) 138/145bpm [1171b/mi] 108cal 7.07/7.45mph 6) 1mi - 8:31(8:31/mi) 141/151bpm [1200b/mi] 113cal 7.05/7.51mph 7) 0.26mi - 2:11(8:21/mi) 134/136bpm [1119b/mi] 24cal 7.18/7.18mph Add a comment
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Each leg:
10x heel raises 10x heel slides 10x ankle rotations 10x clam Add a comment
1) 5mi - 33:57(6:47/mi) 123/152bpm [835b/mi] 373cal 8.84/18.99mph
2) 2.46mi - 12:38(5:08/mi) 116/134bpm [596b/mi] 91cal 11.68/18.68mph Add a comment
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1) 5mi - 25:34(5:07/mi) 126/150bpm [644b/mi] 298cal 11.74/22.54mph
2) 5mi - 23:05(4:37/mi) 142/158bpm [655b/mi] 312cal 13/19.93mph 3) 5mi - 26:14(5:15/mi) 138/152bpm [724b/mi] 303cal 11.44/20.2mph 4) 0.72mi - 3:30(4:51/mi) 135/143bpm [654b/mi] 33cal 12.38/18.12mph Add a comment
Hadn’t meant for this to be a speedy one as it was going to be a careful test of the right ankle, but the pace felt good and the ankle barely gave any complaints until I’d cooled down afterwards.
1) 1mi - 8:40(8:40/mi) 135/146bpm [1170b/mi] 116cal 6.92/7.74mph 2) 1mi - 7:55(7:55/mi) 151/164bpm [1196b/mi] 120cal 7.57/8.39mph 3) 1mi - 7:31(7:31/mi) 152/162bpm [1143b/mi] 114cal 7.98/8.64mph 4) 1mi - 7:14(7:14/mi) 158/163bpm [1144b/mi] 114cal 8.29/8.93mph 5) 1mi - 6:58(6:58/mi) 161/168bpm [1123b/mi] 112cal 8.61/8.97mph 6) 1mi - 7:24(7:24/mi) 164/171bpm [1213b/mi] 122cal 8.12/8.79mph 7) 0.25mi - 1:44(6:55/mi) 166/168bpm [1149b/mi] 29cal 8.67/8.93mph Add a comment
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Wore ankle support, and barely noticed any issues with ankle during ride. Not too bad after cooldown. Removed support and walked just over a mile later in the afternoon with a few aches but nothing too major.
1) 5mi - 25:35(5:07/mi) 122/145bpm [624b/mi] 276cal 11.73/27.61mph 2) 5mi - 24:10(4:50/mi) 128/151bpm [619b/mi] 258cal 12.41/19.83mph 3) 0.78mi - 3:50(4:53/mi) 133/140bpm [650b/mi] 44cal 12.28/19.08mph Add a comment
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1) 5mi - 26:29(5:18/mi) 136/160bpm [720b/mi] 340cal 11.33/25.82mph
2) 2.31mi - 11:24(4:57/mi) 144/160bpm [712b/mi] 155cal 12.13/27.38mph Add a comment
Ankle support. Held up pretty well, bar a couple of jolts when I had to turn my foot at an angle suddenly. Seems no worse after run than it was before.
1) 1mi - 8:37(8:37/mi) 141/161bpm [1215b/mi] 120cal 6.96/7.45mph 2) 1mi - 8:13(8:13/mi) 147/157bpm [1209b/mi] 120cal 7.3/7.58mph 3) 1mi - 8:17(8:17/mi) 153/159bpm [1267b/mi] 125cal 7.25/7.72mph 4) 1mi - 8:01(8:01/mi) 159/165bpm [1276b/mi] 126cal 7.48/8.2mph 5) 0.5mi - 4:08(8:13/mi) 159/164bpm [1307b/mi] 65cal 7.3/7.97mph Add a comment
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Walking without ankle support, to gauge how it is ahead of tomorrow's parkrun. Still not 100%, but definitely a lot better than it has been, so the support yesterday must have helped.
1) 1mi - 16:57(16:57/mi) 89/107bpm [1509b/mi] 111cal 54/64rpm 3.54/4.44mph 2) 1mi - 14:54(14:54/mi) 92/102bpm [1371b/mi] 104cal 57/72rpm 4.03/4.95mph 3) 1mi - 17:05(17:05/mi) 94/103bpm [1606b/mi] 104cal 54/61rpm 3.51/3.97mph 4) 1mi - 17:15(17:15/mi) 91/101bpm [1570b/mi] 107cal 53/66rpm 3.48/3.7mph 5) 0.96mi - 16:54(17:36/mi) 89/99bpm [1567b/mi] 102cal 50/61rpm 3.41/3.99mph Add a comment
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1) 1.98mi - 13:19(6:44/mi) 125/144bpm [842b/mi] 158cal 8.91/14.67mph
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Thought the ankle might be the one to watch, but instead ended up pulling something in the back of my right thigh at about 4.5 km. Soldiered on to the finish, but was definitely slowed down a bit by it, otherwise I reckon I would have been nearer 21 minutes. Positives are I achieved the average pace I was aiming for, and my breathing was the best it’s been running fast over this distance.
1) 1mi - 6:43(6:43/mi) 156/168bpm [1047b/mi] 103cal 8.94/9.85mph 2) 1mi - 6:46(6:46/mi) 167/169bpm [1130b/mi] 114cal 8.87/8.97mph 3) 1mi - 6:50(6:50/mi) 169/172bpm [1154b/mi] 117cal 8.78/9.16mph 4) 0.15mi - 57(6:29/mi) 168/169bpm [1089b/mi] 16cal 9.26/9.14mph Add a comment
1) 0.78mi - 6:29(8:20/mi) 141/153bpm [1175b/mi] 89cal 7.2/7.93mph
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1) 2.06mi - 11:02(5:22/mi) 120/138bpm [643b/mi] 120cal 11.19/20.1mph
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Test of hamstring. Felt a bit iffy on uphill at start then barely noticeable after first few miles, when ankle was more achy instead. Need to revert back to ankle support for a few days at least. Iced hamstring immediately afterwards.
1) 1mi - 19:39(19:39/mi) 90/109bpm [1768b/mi] 118cal 49/55rpm 3.06/3.28mph 2) 1mi - 20:26(20:26/mi) 82/107bpm [1676b/mi] 108cal 47/79rpm 2.93/48.51mph 3) 1mi - 19:46(19:46/mi) 85/96bpm [1680b/mi] 112cal 48/58rpm 3.04/3.72mph 4) 1mi - 22:34(22:34/mi) 84/105bpm [1896b/mi] 105cal 43/57rpm 2.66/3.74mph 5) 0.21mi - 3:56(18:30/mi) 86/94bpm [1591b/mi] 21cal 53/57rpm 3.24/3.53mph Add a comment
3x 8 reps: bridge, step, squat
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3x 8 reps: bridge, step, squat
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Gentle ride. Monitored hamstring closely and eased off speed any time I wasn't sure if I might be imagining a twinge or not. No aches or pains afterwards. Iced hamstring when got home.
1) 5mi - 30:23(6:05/mi) 102/133bpm [620b/mi] 220cal 9.87/15.53mph 2) 2.95mi - 15:16(5:10/mi) 114/132bpm [590b/mi] 127cal 11.6/18.49mph Add a comment
Ankle support. Monitored hamstring throughout but barely noticed any issues with it - ankle had faint ache but otherwise no issues despite uphills which nagged the hamstring yesterday - went further today, easily 5 mins per mile faster. Iced hamstring when got home.
1) 1mi - 16:13(16:13/mi) 78/97bpm [1264b/mi] 102cal 55/67rpm 3.7/4.36mph 2) 1mi - 14:33(14:33/mi) 91/109bpm [1324b/mi] 110cal 59/64rpm 4.12/4.55mph 3) 1mi - 14:59(14:59/mi) 97/112bpm [1453b/mi] 118cal 58/63rpm 4/4.63mph 4) 1mi - 15:11(15:11/mi) 85/105bpm [1290b/mi] 100cal 58/66rpm 3.95/4.53mph 5) 1mi - 15:18(15:18/mi) 92/103bpm [1408b/mi] 108cal 57/64rpm 3.92/4.4mph 6) 0.64mi - 9:45(15:12/mi) 86/96bpm [1307b/mi] 66cal 58/64rpm 3.95/4.47mph Add a comment
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2x 10 reps with resistance band on both ankles: eversion, flexion.
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Ankle support. Taking F to guitar practice. Went for a walk and a browse round some of the shops. Ankle complaining a bit at times - definitely need to do some ankle exercises with a resistance band.
1) 1mi - 17:33(17:33/mi) 86/104bpm [1509b/mi] 119cal 53/60rpm 3.42/3.97mph 2) 1mi - 15:05(15:05/mi) 91/109bpm [1372b/mi] 109cal 56/118rpm 3.98/4.55mph 3) 0.97mi - 16:23(16:48/mi) 80/94bpm [1344b/mi] 93cal 55/62rpm 3.57/4.4mph Add a comment
School run, via Argos to pick up new bike pump. Wore hiking boots and no ankle support - ankle grumpy on way home, so have put support back on for remainder of the day.
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3x 8 reps: bridge, step, squat. Sinews around right kneecap making audible sounds a bit towards the end.
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Ankle support - no complaints. Bit more ambitious than yesterday's ride: more hilly and a bit faster. Hamstring ok for most of it but may have aggravated towards the end.
1) 5mi - 26:04(5:13/mi) 122/144bpm [636b/mi] 288cal 11.51/25.51mph 2) 5mi - 28:02(5:36/mi) 125/144bpm [701b/mi] 267cal 10.7/16.7mph 3) 0.2mi - 1:23(6:55/mi) 117/123bpm [809b/mi] 8cal 8.68/10.81mph Add a comment
Ankle support - only really noticed a bit of discomfort in ankle when got home. Pace felt comfortable and just the occasional faint feeling of caution around the hamstring that came and went.
1) 1mi - 14:22(14:22/mi) 100/120bpm [1437b/mi] 109cal 59/67rpm 4.18/4.95mph 2) 1mi - 14:16(14:16/mi) 112/125bpm [1597b/mi] 113cal 59/66rpm 4.21/4.66mph 3) 1mi - 14:28(14:28/mi) 112/121bpm [1619b/mi] 111cal 60/64rpm 4.15/4.47mph 4) 1mi - 14:18(14:18/mi) 107/121bpm [1530b/mi] 114cal 59/62rpm 4.19/4.68mph 5) 1mi - 14:44(14:44/mi) 107/119bpm [1577b/mi] 109cal 59/63rpm 4.07/4.68mph 6) 0.54mi - 7:57(14:44/mi) 94/110bpm [1384b/mi] 54cal 58/68rpm 4.07/4.59mph Add a comment
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School and Maths pickups/dropoff, with walk in between. Ankle ok until heading home. No issues at all with hamstring.
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3x 8 reps: bridge, step, squat. Did this post-run. Bridge felt a bit more tiring than usual.
UPDATE: 1.5 hrs later, felt a sudden pain in the area when sat down a bit quick at the kitchen table - wasn't sure if I accidentally dug my thumb into the injured area or if it just overstretched, but will have to tread carefully again Add a comment
Cautious test of the hamstring, went better than I could have hoped for. No noticeable issues. Ankle not too achy throughout.
5 min warm-up 1 min run / 1 min walk x10 (accidentally did 11 runs) c5 min warm-down 1) 0.35mi - 5:00(14:29/mi) 92/100bpm [1333b/mi] 36cal 4.14/4.63mph 2) 0.1mi - 1:00(9:33/mi) 110/113bpm [1050b/mi] 9cal 6.29/6.32mph 3) 0.08mi - 1:00(12:40/mi) 103/113bpm [1305b/mi] 9cal 4.74/6.35mph 4) 0.11mi - 1:00(9:22/mi) 115/132bpm [1076b/mi] 10cal 6.41/6.95mph 5) 0.08mi - 1:00(13:05/mi) 123/134bpm [1609b/mi] 11cal 4.59/6.1mph 6) 0.11mi - 1:00(9:01/mi) 115/128bpm [1037b/mi] 10cal 6.65/6.53mph 7) 0.08mi - 1:00(12:41/mi) 121/134bpm [1534b/mi] 10cal 4.73/6.32mph 8) 0.12mi - 1:00(8:32/mi) 112/119bpm [956b/mi] 9cal 7.03/7.18mph 9) 0.08mi - 1:00(13:02/mi) 110/123bpm [1434b/mi] 9cal 4.6/7.18mph 10) 0.11mi - 1:00(9:11/mi) 115/128bpm [1057b/mi] 9cal 6.53/7.12mph 11) 0.08mi - 1:00(12:16/mi) 125/130bpm [1534b/mi] 10cal 4.89/6.45mph 12) 0.11mi - 1:00(8:55/mi) 119/134bpm [1061b/mi] 10cal 6.73/6.95mph 13) 0.08mi - 1:00(12:41/mi) 126/138bpm [1598b/mi] 12cal 4.73/6.39mph 14) 0.11mi - 1:00(9:01/mi) 117/129bpm [1055b/mi] 10cal 6.65/6.82mph 15) 0.08mi - 1:00(12:59/mi) 121/135bpm [1571b/mi] 10cal 4.62/6.62mph 16) 0.12mi - 1:00(8:31/mi) 120/132bpm [1022b/mi] 10cal 7.05/6.78mph 17) 0.07mi - 1:00(13:33/mi) 128/133bpm [1734b/mi] 11cal 4.43/6.8mph 18) 0.11mi - 1:00(8:57/mi) 125/137bpm [1118b/mi] 11cal 6.71/6.57mph 19) 0.07mi - 1:00(13:22/mi) 128/139bpm [1711b/mi] 10cal 4.49/6.51mph 20) 0.12mi - 1:00(8:30/mi) 118/129bpm [1003b/mi] 9cal 7.06/6.3mph 21) 0.08mi - 1:00(12:38/mi) 126/133bpm [1592b/mi] 10cal 4.75/6.32mph 22) 0.42mi - 5:00(11:55/mi) 107/137bpm [1275b/mi] 43cal 5.04/6.74mph 23) 0.18mi - 2:37(14:30/mi) 92/95bpm [1335b/mi] 20cal 4.14/4.72mph Add a comment
2x 10 reps with resistance band on both ankles: eversion, flexion.
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Ankle support. Ankle still a bit grizzly after mileage covered yesterday. A few tests of hamstring when jogged to pedestrian lights, and then again later on for 10 secs or so - jury's out, so may need to carefully test later.
1) 1mi - 15:48(15:48/mi) 89/108bpm [1406b/mi] 109cal 57/63rpm 3.8/4.51mph 2) 1mi - 14:39(14:39/mi) 94/104bpm [1377b/mi] 107cal 58/64rpm 4.1/4.7mph 3) 1mi - 15:45(15:45/mi) 96/117bpm [1512b/mi] 112cal 56/78rpm 3.81/5.82mph 4) 0.9mi - 13:48(15:22/mi) 91/111bpm [1398b/mi] 99cal 58/75rpm 3.91/5.22mph Add a comment
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3x 8 reps: bridge, step, squat. Did this after afternoon school-run. Bridge felt a bit iffy in the middle rep then picked up for the last.
2x 10 reps with resistance band on both ankles: eversion, flexion. Add a comment
No noticeable hamstring issues on ride, though dug around in the muscle a bit afterwards and could still feel a tender spot. Ankle mostly good.
1) 5mi - 24:57(4:59/mi) 107/145bpm [534b/mi] 209cal 12.03/18.66mph 2) 4.33mi - 24:19(5:37/mi) 116/137bpm [652b/mi] 201cal 10.67/18.41mph Add a comment
2x 10 reps with resistance band on both ankles: eversion, flexion.
Foam roller on right thigh afterwards for a few mins - no major discomfort, unless I wasn't getting the angle right. Add a comment
Ankle support - wondering if it might have been restricting the ankle a bit today so might ease off wearing it. No noticeable issues with hamstring since waking up.
1) 1mi - 17:02(17:02/mi) 85/107bpm [1448b/mi] 113cal 55/61rpm 3.52/4.19mph 2) 1mi - 15:50(15:50/mi) 94/104bpm [1488b/mi] 105cal 55/63rpm 3.79/4.49mph 3) 1mi - 15:38(15:38/mi) 101/132bpm [1578b/mi] 123cal 56/63rpm 3.84/4.59mph 4) 1mi - 14:45(14:45/mi) 91/106bpm [1342b/mi] 99cal 58/65rpm 4.07/4.4mph 5) 0.11mi - 1:37(14:31/mi) 90/93bpm [1307b/mi] 11cal 59/61rpm 4.13/4.22mph Add a comment
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Fri 26th Apr
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Sat 27th Apr
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3x 8 reps: bridge, step, squat.
Did exercises after using new massage gun on right calf and thigh. Bridge felt a lot easier than last few days, though it might have been the switch to a carpeted surface that helped. Add a comment
5 min warm-up
2 min run / 1 min walk x8 c5 min warm-down Felt a bit battered in my legs last night, and wasn't sure how they'd be this morning so was all set to start the session and quickly end it if I had to. Hamstring on v good behaviour throughout. Occasional ache in ankle. Wasn't sure if hip might be on verge of complaining so will have to watch that now too! 1) 0.37mi - 5:00(13:39/mi) 95/105bpm [1296b/mi] 37cal 4.4/5.03mph 2) 0.22mi - 2:00(9:04/mi) 127/135bpm [1151b/mi] 24cal 6.62/7.39mph 3) 0.08mi - 1:00(12:40/mi) 124/135bpm [1571b/mi] 10cal 4.74/6.78mph 4) 0.22mi - 2:00(9:08/mi) 129/137bpm [1178b/mi] 24cal 6.57/7.12mph 5) 0.08mi - 1:00(12:27/mi) 124/131bpm [1544b/mi] 11cal 4.82/6.37mph 6) 0.22mi - 2:00(8:57/mi) 135/148bpm [1207b/mi] 25cal 6.71/6.35mph 7) 0.07mi - 1:00(13:49/mi) 138/149bpm [1907b/mi] 13cal 4.34/6.37mph 8) 0.23mi - 2:00(8:35/mi) 139/146bpm [1192b/mi] 26cal 6.99/7.26mph 9) 0.08mi - 1:00(12:49/mi) 135/145bpm [1731b/mi] 12cal 4.68/7.26mph 10) 0.24mi - 2:00(8:22/mi) 137/149bpm [1147b/mi] 26cal 7.16/7.22mph 11) 0.08mi - 1:00(12:43/mi) 140/150bpm [1781b/mi] 12cal 4.72/7.14mph 12) 0.23mi - 2:00(8:47/mi) 140/147bpm [1231b/mi] 25cal 6.82/6.93mph 13) 0.08mi - 1:00(12:28/mi) 135/146bpm [1683b/mi] 12cal 4.81/6.93mph 14) 0.24mi - 2:00(8:21/mi) 137/146bpm [1144b/mi] 25cal 7.19/7.2mph 15) 0.08mi - 1:00(13:15/mi) 140/149bpm [1856b/mi] 13cal 4.53/7.2mph 16) 0.24mi - 2:00(8:17/mi) 140/146bpm [1160b/mi] 26cal 7.24/7.49mph 17) 0.07mi - 1:00(13:35/mi) 133/146bpm [1806b/mi] 11cal 4.42/7.22mph 18) 0.37mi - 5:00(13:28/mi) 109/117bpm [1467b/mi] 37cal 4.46/5.36mph 19) 0.02mi - 20(13:14/mi) 106/107bpm [1403b/mi] 2cal 4.53/4.7mph Add a comment
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3x 8 reps: bridge, step, squat.
Did this after using massage gun on right calf before lunch and side of right thigh after lunch (acting on aches in ankle and hip regions). A few muscle aches at points throughout, but generally felt ok. Add a comment
Walk to parkrun for marshalling duties. No problems throughout, though base of right calf was straining a bit when walked back from the shops later in the morning.
1) 1mi - 15:51(15:51/mi) 93/105bpm [1474b/mi] 111cal 55/61rpm 3.78/4.49mph 2) 1mi - 15:05(15:05/mi) 89/111bpm [1342b/mi] 103cal 57/118rpm 3.98/4.49mph 3) 0.2mi - 3:06(15:10/mi) 97/112bpm [1472b/mi] 20cal 55/59rpm 3.95/4.13mph Add a comment
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3x 8 reps: bridge, step, squat.
Followed by ankle relief pain exercises, inc. 3x 10 heel raises using back of chair for support Add a comment
Family walk to shops and back. Right ankle and lower calf feeling a bit sensitive again towards end of walk - not sure if it's the heavier shoes or ankle worsening.
1) 1mi - 19:15(19:15/mi) 76/86bpm [1462b/mi] 108cal 48/77rpm 3.12/3.49mph 2) 1mi - 20:53(20:53/mi) 81/94bpm [1691b/mi] 115cal 47/58rpm 2.87/4.78mph 3) 0.33mi - 7:05(21:23/mi) 82/94bpm [1753b/mi] 35cal 47/51rpm 2.81/3.07mph Add a comment
Walk/Run
5 min warm-up 4 min run / 1 min walk x6 c5 min warm-down Went well. No complaints, apart from faint ache in ankle towards the end. 1) 0.37mi - 5:00(13:31/mi) 87/99bpm [1176b/mi] 37cal 4.44/5.01mph 2) 0.45mi - 4:00(8:49/mi) 123/134bpm [1085b/mi] 46cal 6.8/7.01mph 3) 0.08mi - 1:00(13:07/mi) 122/133bpm [1600b/mi] 11cal 4.57/6.82mph 4) 0.44mi - 4:00(9:01/mi) 134/143bpm [1209b/mi] 53cal 6.65/6.93mph 5) 0.07mi - 1:00(13:24/mi) 123/137bpm [1648b/mi] 11cal 4.48/6.85mph 6) 0.45mi - 4:00(8:57/mi) 129/142bpm [1156b/mi] 49cal 6.7/7.01mph 7) 0.07mi - 1:00(14:04/mi) 127/140bpm [1787b/mi] 11cal 4.26/6.59mph 8) 0.45mi - 4:00(8:58/mi) 133/146bpm [1193b/mi] 50cal 6.69/6.85mph 9) 0.07mi - 1:00(13:53/mi) 124/136bpm [1722b/mi] 10cal 4.32/6.45mph 10) 0.45mi - 4:00(8:55/mi) 125/135bpm [1115b/mi] 44cal 6.73/6.87mph 11) 0.07mi - 1:00(13:57/mi) 126/138bpm [1757b/mi] 10cal 4.3/6.68mph 12) 0.44mi - 4:00(9:08/mi) 136/144bpm [1242b/mi] 51cal 6.57/6.64mph 13) 0.08mi - 1:00(13:15/mi) 129/140bpm [1709b/mi] 11cal 4.53/6.62mph 14) 0.35mi - 5:00(14:15/mi) 101/111bpm [1439b/mi] 35cal 4.21/4.68mph 15) 0.01mi - 4(10:28/mi) 102/103bpm [1067b/mi] 5.74/4.47mph Add a comment
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Ankle relief pain exercises, inc. 3x 10 heel raises using back of chair for support. Did this after sudden pain in ankle walking upstairs. A lot more clicking in the ankle and foot at the moment!
Thigh also a bit sensitive still in area where I used the massage gun - not sure if it's just from my exercise today or using the gun on it. Add a comment
3x 8 reps: bridge, step, squat.
Did this after using massage gun for 10 mins on outside of right thigh. Had felt a slight tightness below my arse when out walking after the bike ride. Site of the original strain now feels fine, so will need to keep an eye on this other one, though it felt a lot better after using the massage gun on it. Add a comment
Ankle on good behaviour throughout, and no issues with rest of leg either!
1) 5mi - 27:02(5:24/mi) 113/146bpm [611b/mi] 251cal 11.1/21.77mph 2) 5mi - 27:45(5:33/mi) 142/161bpm [788b/mi] 372cal 10.81/18.83mph 3) 1.98mi - 8:04(4:05/mi) 135/150bpm [550b/mi] 86cal 14.72/23.92mph Add a comment
Ankle relief pain exercises, inc. 3x 10 heel raises using back of chair for support. Also tried heel raises with left leg lifted - struggled through one set of 10.
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Threw in 6x 30 sec short jogs every half mile or so from first mile onward. Ankle not terrible, but still needs work.
1) 1mi - 16:58(16:58/mi) 81/107bpm [1375b/mi] 106cal 51/76rpm 3.54/6.3mph 2) 1mi - 13:56(13:56/mi) 94/118bpm [1309b/mi] 111cal 59/78rpm 4.31/6.18mph 3) 1mi - 13:49(13:49/mi) 109/135bpm [1506b/mi] 124cal 60/78rpm 4.34/6.32mph 4) 1mi - 13:37(13:37/mi) 98/131bpm [1335b/mi] 105cal 61/78rpm 4.4/6.68mph 5) 0.03mi - 32(16:48/mi) 99/101bpm [1663b/mi] 4cal 57/61rpm 3.57/4.17mph Add a comment
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Had been wearing ankle support and forgot to take it off pre-walk. Ankle pretty good for first few miles but noticed it started to ache after one of the uphill sections. Mostly fine then on the down, so something to think about!
[Applying ice to ankle after this at spaced intervals to see if it can help; no cycling next few days in case that's a contributing factor; also watched a physio vid which suggested using massage gun bullet attachment on back and sides of calf muscle may loosen things up, so have given that a go too] 1) 1mi - 15:56(15:56/mi) 90/114bpm [1434b/mi] 115cal 53/62rpm 3.76/4.82mph 2) 1mi - 14:45(14:45/mi) 106/124bpm [1563b/mi] 116cal 56/61rpm 4.07/4.57mph 3) 1mi - 13:57(13:57/mi) 102/123bpm [1424b/mi] 106cal 59/63rpm 4.3/4.59mph 4) 1mi - 13:38(13:38/mi) 97/104bpm [1323b/mi] 99cal 58/65rpm 4.4/5.05mph 5) 0.33mi - 4:40(14:10/mi) 97/103bpm [1374b/mi] 34cal 59/61rpm 4.24/4.72mph Add a comment
3x 8 reps: bridge, squat. 2x 8 reps (both sides): lunge.
Day 1 of swapping steps out for lunge. A few minor complaints from right calf and knee, but other areas on good behaviour. Add a comment
[Had to reupload this activity after splitting/trimming it for analysis and then losing the original file from my log]
5 min warm-up 9 min run / 1 min walk x3 c5 min warm-down Wasn't sure how this would go after a few aches and pains in ankle and upper thigh last night, but it felt good and I was even able to up the pace a bit, though eased off any time I wasn't sure if hamstring might be on verge of complaining. Ankle started off a bit iffy, then barely noticed it later on, but it didn't like the stairs once I was back home. 1) 1m - 10:18(10:18/m) 121/149bpm [1243b/mi] 138/158rpm 2) 1m - 8:49(8:49/m) 148/161bpm [1302b/mi] 147/158rpm 3) 1m - 8:30(8:30/m) 147/158bpm [1251b/mi] 147/158rpm 4) 1m - 9:27(9:27/m) 146/162bpm [1382b/mi] 140/158rpm 5) 0.22m - 3:03(14:07/m) 112/119bpm [1587b/mi] 118/152rpm Add a comment
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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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Fri 3rd May
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Sat 4th May
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3x 8 reps: bridge, step, squat.
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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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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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