-
Races
39 -
Miles
8117 -
Miles
69 -
Miles
449 -
WAVA
66.58% -
Mile
6:17 -
5k
20:52 -
5M
35:19 -
10k
44:49 -
10M
1:11:32 -
Half
1:37:59 -
Mara
4:02:11
| About Me | |
|---|---|
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Ran as a youngster on a regular basis then stopped as work, life and idleness along with moving around for work got in the way for about 20 years.
I decided in 2013 that I was fed up with being a couch potato and started doing a bit of running, just for fitness sake. To keep myself motivated, I entered the Great Birmingham Run (Half Marathon) in 2013 and trained towards it. Loved the experience and have continued running since. Show More...
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| Random Q&A | See your Q&A |
|---|---|
| This user has not completed any responses. | |
| Recent Blogs | |
|---|---|
| Resurrection | Mar 2024 |
| Over and Out | Nov 2023 |
| The Quest Continues…….. | Oct 2023 |
| April - A Tale of 2 Races | May 2023 |
| My parkrun |
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| Beacon parkrun |
| Recent Training | |||
|---|---|---|---|
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8th May
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General | 1.3mi | 28:37 |
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8th May
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General | 1mi | 20:53 |
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8th May
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General | 0.7mi | 14:21 |
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7th May
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General | 1.3mi | 28:25 |
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6th May
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General | 6.2mi | 59:09 |
| Planned Races | |
|---|---|
| Tara Kinder 10k | 12th Jul |
| 12 Month Benchmarks | Run |
|---|---|
| Mile | 6:09 |
| 5k | 21:04 |
| 5mi | 36:33 |
| 10k | 48:38 |
| 10mi | 1:23:43 |
| Half | 1:51:00 |
| 20mi | 2:55:59 |
| Mara | 4:01:18 |
| Recent Pictures | |
|---|---|
| No pictures shared | |
| 2024 Targets | Set your targets |
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| Recent Threads |
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| This user has not joined in with any threads recently |
| Buddies (3) |
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| Followers (4) |
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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 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | PB | WB |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | 1 | 6:17 64.77 | 6:17
6:17/mi
|
64.77 | ||||||||||
| 2mi | 1 | 14:23 58.75 | 14:23
7:12/mi
|
58.75 | ||||||||||
| 2.1mi | 1 | 13:42 66.58 | 13:42
6:33/mi
|
66.58 | ||||||||||
| 5km | 8 | 21:30 62.48 | 21:03 64.29 | 22:40 60.59 | 21:03 65.25 | 20:52 66.32 | 20:52
6:43/mi
|
66.32 | ||||||
| 5mi | 2 | 35:19 62.20 | 35:44 62.93 | 35:19
7:04/mi
|
62.93 | |||||||||
| 6mi | 2 | 44:00 61.05 | 43:55 61.65 | 43:55
7:19/mi
|
61.65 | |||||||||
| 10km | 4 | 51:30 51.56 | 45:28 59.83 | 44:49 62.10 | 44:49
7:13/mi
|
62.10 | ||||||||
| 8.5mi | 1 | 1:20:35 45.92 | 1:20:35
9:29/mi
|
45.92 | ||||||||||
| 10mi | 1 | 1:11:32 64.22 | 1:11:32
7:09/mi
|
64.22 | ||||||||||
| 13.1mi | 15 | 2:05:46 46.15 | 1:58:23 49.11 | 1:49:56 53.03 | 1:48:31 53.90 | 1:51:01 52.91 | 1:56:00 50.89 | 1:41:51 58.31 | 1:42:09 58.53 | 1:37:59 61.49 | 1:43:11 58.86 | 1:40:06 61.18 | 1:37:59
7:29/mi
|
61.49 |
| 26.2mi | 3 | 4:10:08 49.24 | 4:05:43 51.41 | 4:02:11 53.02 | 4:02:11
9:15/mi
|
53.02 |
| Date | Planned Races | Distance | ||
|---|---|---|---|---|
| 12 Jul | Tara Kinder 10k Confirmed | 10km | ||
| 2023 | Result | WAVA | Distance | |
| 8 Oct | MBNA Chester Marathon PB | 4:02:11 | 53.02 | 26.2mi |
| 11 Jul | Worthington 6 PB | 43:55 | 61.65 | 6mi |
| 14 Jun | Washlands Relays PB | 13:42 | 66.58 | 2.09mi |
| 30 Apr | Uttoxeter Half Marathon SB | 1:40:06 | 61.18 | 13.1mi |
| 16 Apr | Run In The Forest SB | 35:44 | 62.93 | 5mi |
| 4 Mar | Kingsbury Water parkrun PB | 20:52 | 66.32 | 5km |
| 1 Feb | February Virtual Mile PB | 6:17 | 64.77 | 1mi |
| 2022 | Result | WAVA | Distance | |
| 5 Jul | Worthington 6 SB | 44:00 | 61.05 | 6mi |
| 18 Jun | Beacon parkrun SB | 21:03 | 65.25 | 5km |
| 1 May | Great Birmingham Run SB | 1:43:11 | 58.86 | 13.1mi |
| 3 Apr | Cathedral to Castle PB | 1:11:32 | 64.22 | 10mi |
| 13 Mar | Florette Fradley 10k PB | 44:49 | 62.10 | 10km |
| 2021 | Result | WAVA | Distance | |
| 20 Nov | Beacon parkrun SB | 22:40 | 60.59 | 5km |
| 23 Oct | Sutton Park parkrun | 26:06 | 52.23 | 5km |
| 3 Oct | London Marathon SB | 4:05:43 | 51.41 | 26.2mi |
| 2 May | Uttoxeter Virtual Half Marathon PB | 1:37:59 | 61.49 | 13.1mi |
| 2020 | Result | WAVA | Distance | |
| 15 Nov | Remembrance Day Virtual Half Marathon SB | 1:42:09 | 58.53 | 13.1mi |
| 16 Sep | Staffs Knot Virtual 5 miles PB | 35:19 | 62.20 | 5mi |
| 1 Jan | Chasewater parkrun SB | 21:03 | 64.29 | 5km |
| 2019 | Result | WAVA | Distance | |
| 27 Oct | Cannock Chase Half Marathon | 2:07:44 | 46.49 | 13.1mi |
| 13 Jul | Chasewater parkrun | 22:10 | 60.60 | 5km |
| 29 Jun | Kingsbury Water parkrun SB | 21:30 | 62.48 | 5km |
| 12 Jun | Washland's Relays PB | 14:23 | 58.75 | 2mi |
| 25 May | Kingsbury Water parkrun | 22:38 | 59.35 | 5km |
| 12 May | Lichfield Half Marathon SB | 1:41:51 | 58.31 | 13.1mi |
| 10 Mar | Florette Fradley 10k SB | 45:28 | 59.83 | 10km |
| 2018 | Result | WAVA | Distance | |
| 15 Sep | Yabba Dabba Doo SB | 1:56:00 | 50.89 | 13.1mi |
| 6 May | Lichfield Half Marathon | 1:59:41 | 49.33 | 13.1mi |
| 2017 | Result | WAVA | Distance | |
| 15 Oct | Birmingham International Marathon SB | 4:10:08 | 49.24 | 26.2mi |
| 1 Jul | Birmingham Black Country Half Marathon SB | 1:51:01 | 52.91 | 13.1mi |
| 2016 | Result | WAVA | Distance | |
| 16 Oct | Great Birmingham Run | 1:59:45 | 48.85 | 13.1mi |
| 20 Mar | Stafford Half Marathon SB | 1:48:31 | 53.90 | 13.1mi |
| 2015 | Result | WAVA | Distance | |
| 18 Oct | Great Birmingham Run | 1:56:01 | 50.25 | 13.1mi |
| 22 Mar | Stafford Half Marathon SB | 1:49:56 | 53.03 | 13.1mi |
| 2014 | Result | WAVA | Distance | |
| 19 Oct | Great Birmingham Run SB | 1:58:23 | 49.11 | 13.1mi |
| 10 Aug | Cannock Chase 10k SB | 51:30 | 51.56 | 10km |
| 1 Jun | Great Midlands Fun Run PB | 1:20:35 | 45.92 | 8.5mi |
| 9 Mar | Florette Fradley 10k | 56:23 | 47.10 | 10km |
| 2013 | Result | WAVA | Distance | |
| 20 Oct | Great Birmingham Run SB | 2:05:46 | 46.15 | 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 | 145 | 78 | 93 | 67 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 390 |
| 2024 | 0 | 0 | 14 | 65 | 18 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 98 |
| 2023 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 9 | 0 | 0 | 0 | 31 | 42 |
| 2023 | 88 | 88 | 95 | 96 | 80 | 64 | 119 | 104 | 100 | 78 | 61 | 0 | 975 |
| 2022 | 0 | 1 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 2 |
| 2022 | 109 | 75 | 97 | 70 | 96 | 78 | 69 | 83 | 80 | 80 | 83 | 76 | 995 |
| 2022 | 0 | 0 | 0 | 20 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 20 |
| 2021 | 0 | 0 | 0 | 2 | 0 | 9 | 1 | 2 | 0 | 0 | 1 | 0 | 16 |
| 2021 | 103 | 84 | 104 | 104 | 101 | 100 | 135 | 110 | 110 | 80 | 82 | 89 | 1202 |
| 2021 | 0 | 0 | 0 | 0 | 25 | 13 | 0 | 0 | 0 | 0 | 12 | 0 | 49 |
| 2020 | 116 | 108 | 78 | 102 | 106 | 103 | 107 | 108 | 85 | 102 | 86 | 100 | 1200 |
| 2019 | 52 | 65 | 87 | 93 | 80 | 56 | 61 | 50 | 86 | 78 | 69 | 89 | 867 |
| 2018 | 45 | 55 | 81 | 114 | 102 | 107 | 66 | 61 | 40 | 45 | 45 | 45 | 807 |
| 2017 | 21 | 48 | 50 | 71 | 63 | 60 | 82 | 82 | 102 | 66 | 38 | 35 | 716 |
| 2016 | 68 | 49 | 42 | 3 | 17 | 16 | 40 | 36 | 66 | 32 | 38 | 35 | 443 |
| 2015 | 59 | 62 | 62 | 0 | 10 | 32 | 41 | 59 | 40 | 35 | 5 | 14 | 419 |
| 2014 | 0 | 0 | 33 | 51 | 54 | 40 | 56 | 13 | 43 | 34 | 38 | 33 | 394 |
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Thu 11th Apr
Apr 11
|
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
|
4.3mi,
40:00Run - Intervals
W/Up, 10 x 1 Min On / 1 Min Off, Cool Down
Felt great! Slight bit of discomfort in the lower back on a couple of the reps. But loved the fact that they got quicker the longer into the session. It feels so nice to be moving fast, even if it is just for a minute at a time. 1) 1mi - 8:51(8:51/mi) 157/170bpm [1389b/mi] 117cal 330/405W 2) 0.14mi - 1:00(7:16/mi) 177/183bpm [1286b/mi] 15cal 379/411W 3) 0.06mi - 1:00(16:25/mi) 171/184bpm [2807b/mi] 13cal 154/406W 4) 0.14mi - 1:00(6:55/mi) 162/180bpm [1121b/mi] 14cal 411/456W 5) 0.07mi - 1:00(15:22/mi) 176/181bpm [2705b/mi] 14cal 137/409W 6) 0.15mi - 1:00(6:40/mi) 168/179bpm [1119b/mi] 14cal 409/447W 7) 0.07mi - 1:00(14:29/mi) 172/181bpm [2490b/mi] 14cal 152/413W 8) 0.15mi - 1:00(6:41/mi) 168/185bpm [1123b/mi] 14cal 436/480W 9) 0.07mi - 1:00(15:04/mi) 180/186bpm [2713b/mi] 15cal 163/420W 10) 0.15mi - 1:00(6:45/mi) 170/184bpm [1148b/mi] 14cal 417/472W 11) 0.07mi - 1:00(14:52/mi) 178/184bpm [2648b/mi] 14cal 163/404W 12) 0.16mi - 1:00(6:26/mi) 175/186bpm [1126b/mi] 15cal 442/489W 13) 0.07mi - 1:00(14:18/mi) 177/188bpm [2531b/mi] 15cal 149/442W 14) 0.16mi - 1:00(6:25/mi) 164/178bpm [1053b/mi] 14cal 412/459W 15) 0.07mi - 1:00(14:57/mi) 184/190bpm [2751b/mi] 15cal 157/425W 16) 0.15mi - 1:00(6:27/mi) 180/189bpm [1162b/mi] 15cal 457/492W 17) 0.06mi - 1:00(16:37/mi) 181/190bpm [3009b/mi] 15cal 158/433W 18) 0.16mi - 1:00(6:23/mi) 171/188bpm [1092b/mi] 14cal 428/471W 19) 0.06mi - 1:00(16:39/mi) 180/190bpm [2997b/mi] 15cal 161/462W 20) 0.16mi - 1:00(6:20/mi) 166/186bpm [1050b/mi] 14cal 414/482W 21) 0.05mi - 1:00(18:13/mi) 179/189bpm [3260b/mi] 15cal 134/456W 22) 1mi - 9:57(9:57/mi) 168/180bpm [1672b/mi] 131cal 273/397W 23) 0.11mi - 1:12(10:48/mi) 174/178bpm [1880b/mi] 16cal 282/357W 11th Apr 2024, 9:01pm
Velociraptor wrote: Good session!11th Apr 2024, 9:30pm
Keegan wrote: Thank you V’rap12th Apr 2024, 5:04am
Bowman 🇸🇪 wrote: Nice one, nice progress!12th Apr 2024, 8:50am
Sigh wrote: Great progress there, well done!13th Apr 2024, 5:57am
Keegan wrote: Cheers Sigh Add a comment |
1.3mi,
25:55 Walk - General
1) 1mi - 19:24(19:24/mi) 74/103bpm [1435b/mi] 99cal 54/65rpm
2) 0.33mi - 6:31(19:39/mi) 63/72bpm [1238b/mi] 30cal 55/64rpm Add a comment
1.3mi,
29:58Walk - General
1) 1mi - 22:39(22:39/mi) 76/92bpm [1722b/mi] 99cal 47/62rpm
2) 0.32mi - 7:19(22:39/mi) 78/87bpm [1767b/mi] 31cal 50/57rpm Add a comment
1.2mi,
25:16Walk - General
1) 1mi - 21:43(21:43/mi) 94/112bpm [2042b/mi] 101cal 54/62rpm
2) 0.16mi - 3:33(21:55/mi) 94/101bpm [2061b/mi] 16cal 54/59rpm Add a comment |
0.8mi,
16:05 Walk - General
1) 0.77mi - 16:05(20:51/mi) 109/122bpm [2273b/mi] 87cal 51/62rpm
Add a comment
5.5mi,
52:54Run - General
Mix of tarmac and trail. Nice easy effort, keeping HR in zone 2
1) 1mi - 9:24(9:24/mi) 123/134bpm [1157b/mi] 104cal 325/406W 2) 1mi - 9:47(9:47/mi) 130/152bpm [1272b/mi] 109cal 287/393W 3) 1mi - 12:01(12:01/mi) 141/154bpm [1695b/mi] 133cal 227/411W 4) 1mi - 8:56(8:56/mi) 146/154bpm [1305b/mi] 111cal 323/380W 5) 1mi - 8:49(8:49/mi) 146/149bpm [1288b/mi] 108cal 340/423W 6) 0.46mi - 3:56(8:35/mi) 143/146bpm [1228b/mi] 45cal 316/361W 13th Apr 2024, 7:50am
Bowman 🇸🇪 wrote: A nice and early one :)13th Apr 2024, 8:29am
Velociraptor wrote: Well done :)13th Apr 2024, 8:49am
Sigh wrote: Good leg stretch! 13th Apr 2024, 11:36am
Keegan wrote: Thank you! Add a comment |
0.7mi,
8:02 Run - Treadmill
Nothing exciting, just a warm up before a Gym workout
1) 0.65mi - 8:02(12:27/mi) 121/153bpm [1506b/mi] 69cal 211/444W |
5mi,
56:38 Run - Track Session
W/Up, 14 x 400m (90 secs off), Cool Down. Very happy with that. So windy!
First 4 reps around 95 seconds, decided to drop the pace a bit and did the rest of them around 105 seconds. 1) 0.71mi - 6:50(9:34/mi) 120/135bpm [1149b/mi] 69cal 305/561W 2) 0.25mi - 1:36(6:24/mi) 130/146bpm [833b/mi] 15cal 458/629W 3) 0.02mi - 1:30(1:00:21/mi) 132/146bpm [7966b/mi] 15cal 26/443W 4) 0.25mi - 1:38(6:35/mi) 141/152bpm [928b/mi] 19cal 433/588W 5) 0.04mi - 1:35(42:28/mi) 146/152bpm [6200b/mi] 20cal 27/428W 6) 0.25mi - 1:37(6:30/mi) 149/162bpm [968b/mi] 21cal 429/551W 7) 0.02mi - 1:32(1:22:19/mi) 150/171bpm [12347b/mi] 19cal 23/438W 8) 0.25mi - 1:36(6:25/mi) 147/163bpm [943b/mi] 18cal 435/535W 9) 0.04mi - 1:53(50:28/mi) 143/163bpm [7216b/mi] 21cal 26/462W 10) 0.24mi - 1:47(7:20/mi) 145/157bpm [1064b/mi] 21cal 394/478W 11) 0.03mi - 1:33(49:46/mi) 144/159bpm [7166b/mi] 17cal 26/401W 12) 0.24mi - 1:46(7:17/mi) 149/161bpm [1084b/mi] 23cal 399/545W 13) 0.02mi - 1:31(1:01:07/mi) 136/152bpm [8313b/mi] 14cal 29/401W 14) 0.24mi - 1:46(7:17/mi) 141/152bpm [1027b/mi] 21cal 405/533W 15) 0.02mi - 1:30(1:00:05/mi) 136/152bpm [8170b/mi] 14cal 25/402W 16) 0.25mi - 1:43(6:55/mi) 136/147bpm [940b/mi] 21cal 419/494W 17) 0.02mi - 1:29(59:58/mi) 133/147bpm [7977b/mi] 12cal 19/423W 18) 0.24mi - 1:44(7:09/mi) 138/152bpm [986b/mi] 22cal 414/513W 19) 0.02mi - 1:29(1:19:23/mi) 134/152bpm [10637b/mi] 12cal 29/421W 20) 0.25mi - 1:44(7:00/mi) 143/154bpm [1002b/mi] 23cal 413/537W 21) 0.02mi - 1:30(1:00:20/mi) 140/155bpm [8447b/mi] 14cal 31/402W 22) 0.24mi - 1:44(7:08/mi) 137/151bpm [977b/mi] 24cal 411/539W 23) 0.02mi - 1:32(1:21:51/mi) 145/164bpm [11868b/mi] 16cal 28/401W 24) 0.24mi - 1:35(6:31/mi) 144/156bpm [939b/mi] 21cal 425/526W 25) 0.02mi - 1:00(53:57/mi) 151/157bpm [8146b/mi] 13cal 53/463W 26) 0.25mi - 1:44(7:00/mi) 140/153bpm [981b/mi] 22cal 409/508W 27) 0.03mi - 1:35(51:00/mi) 141/154bpm [7191b/mi] 15cal 33/403W 28) 0.25mi - 1:34(6:18/mi) 129/139bpm [814b/mi] 23cal 452/569W 29) 0.04mi - 2:11(58:27/mi) 121/139bpm [7072b/mi] 11cal 25/458W 30) 0.5mi - 4:25(8:52/mi) 144/155bpm [1277b/mi] 53cal 330/384W 31) 0mi - 1(0/mi) 155/155bpm [INFb/mi] 336/336W 15th Apr 2024, 7:59pm
Sigh wrote: Great session!15th Apr 2024, 8:04pm
Keegan wrote: Cheers Sigh15th Apr 2024, 8:13pm
Bowman 🇸🇪 wrote: Nice intervals!15th Apr 2024, 8:58pm
Keegan wrote: Thanks Bowman! Not quite as quick as I used to do them, but I’m still happy with them16th Apr 2024, 4:56am
Bowman 🇸🇪 wrote: A lot better than 99,999 of the other 40 year old blokes out there :) Add a comment |
1.6mi,
33:31 Walk - General
1) 1mi - 20:51(20:51/mi) 106/122bpm [2209b/mi] 108cal 54/65rpm
2) 0.6mi - 12:41(21:03/mi) 95/105bpm [2000b/mi] 58cal 56/65rpm Add a comment
0.7mi,
14:35Walk - General
1) 0.68mi - 14:35(21:20/mi) 63/77bpm [1344b/mi] 65cal 55/62rpm
Add a comment
1.1mi,
22:27Walk - General
1) 1mi - 20:50(20:50/mi) 101/111bpm [2105b/mi] 106cal 53/64rpm
2) 0.09mi - 1:37(18:38/mi) 109/113bpm [2031b/mi] 8cal 58/61rpm Add a comment
0.6mi,
13:05Walk - General
1) 0.57mi - 13:05(22:56/mi) 85/99bpm [1949b/mi] 61cal 44/68rpm
Add a comment |
0.7mi,
14:57 Walk - General
1) 0.7mi - 14:57(21:17/mi) 77/98bpm [1639b/mi] 69cal 54/62rpm
Add a comment
0.7mi,
13:59Walk - General
1) 0.71mi - 13:59(19:48/mi) 75/95bpm [1485b/mi] 69cal 54/64rpm
Add a comment
0.5mi,
10:53Walk - General
1) 0.5mi - 10:53(21:36/mi) 68/87bpm [1469b/mi] 51cal 51/62rpm
Add a comment |
|
Thu 18th Apr
Apr 18
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Fri 19th Apr
Apr 19
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Sat 20th Apr
Apr 20
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Sun 21st Apr
Apr 21
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Mon 22nd Apr
Apr 22
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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|
0mi,
17:37 Cross - Strength Add a comment
0.7mi,
14:39Walk - General
1) 0.71mi - 14:39(20:41/mi) 82/103bpm [1697b/mi] 71cal 53/62rpm
Add a comment
4.4mi,
37:52Run - General
Run with my daughter - Easy W/Up, 1.5 Mile ‘Tempo’, Easy Cool Down
Pleased that I managed just under 8 mins per mile on the tempo section 1) 1mi - 8:51(8:51/mi) 148/165bpm [1309b/mi] 115cal 329/450W 2) 0.44mi - 3:54(8:54/mi) 165/170bpm [1468b/mi] 54cal 323/401W 3) 1mi - 7:57(7:57/mi) 178/185bpm [1415b/mi] 121cal 365/457W 4) 0.52mi - 3:57(7:38/mi) 183/186bpm [1396b/mi] 62cal 369/440W 5) 0.05mi - 1:02(21:23/mi) 142/162bpm [3036b/mi] 9cal 60/143W 6) 1mi - 8:56(8:56/mi) 168/180bpm [1501b/mi] 124cal 317/378W 7) 0.36mi - 3:15(9:00/mi) 176/177bpm [1583b/mi] 47cal 324/359W
1mi,
20:02Walk - General
1) 1mi - 19:55(19:55/mi) 95/112bpm [1892b/mi] 105cal 53/63rpm
2) 0mi - 7(48:19/mi) 102/102bpm [4929b/mi] 1cal 37/55rpm Add a comment
0.6mi,
16:02Walk - General
1) 0.63mi - 16:02(25:35/mi) 91/110bpm [2329b/mi] 81cal 35/75rpm
Add a comment |
1.5mi,
28:27 Walk - General
1) 1mi - 19:34(19:34/mi) 85/99bpm [1663b/mi] 98cal 56/67rpm
2) 0.45mi - 8:54(19:52/mi) 88/100bpm [1749b/mi] 43cal 57/61rpm Add a comment
0.7mi,
14:03Walk - General
1) 0.68mi - 14:03(20:39/mi) 95/105bpm [1962b/mi] 73cal 51/79rpm
Add a comment
0.8mi,
17:30Walk - General
1) 0.76mi - 17:30(23:07/mi) 88/101bpm [2034b/mi] 85cal 45/62rpm
Add a comment |
1.5mi,
31:53 Walk - General
1) 1mi - 21:14(21:14/mi) 91/103bpm [1933b/mi] 102cal 53/63rpm
2) 0.49mi - 10:39(21:48/mi) 86/91bpm [1875b/mi] 48cal 53/61rpm Add a comment
1.2mi,
25:15Walk - General
1) 1mi - 20:58(20:58/mi) 93/105bpm [1950b/mi] 102cal 55/125rpm
2) 0.2mi - 4:17(21:08/mi) 99/106bpm [2092b/mi] 20cal 52/61rpm Add a comment
0.7mi,
15:17Walk - General
1) 0.7mi - 15:17(21:46/mi) 108/118bpm [2351b/mi] 86cal 49/64rpm
Add a comment
6.2mi,
55:00Run - General
Longest run of the year so far - Easy Effort 10k
Keeping it nice and controlled 1) 1mi - 9:08(9:08/mi) 137/153bpm [1252b/mi] 113cal 326/428W 2) 1mi - 8:57(8:57/mi) 153/163bpm [1370b/mi] 120cal 329/389W 3) 1mi - 8:27(8:27/mi) 164/170bpm [1387b/mi] 118cal 335/380W 4) 1mi - 8:38(8:38/mi) 167/175bpm [1441b/mi] 121cal 329/397W 5) 1mi - 8:44(8:44/mi) 164/168bpm [1434b/mi] 121cal 319/378W 6) 1mi - 9:02(9:02/mi) 161/164bpm [1454b/mi] 122cal 321/430W 7) 0.23mi - 2:03(8:46/mi) 159/160bpm [1394b/mi] 27cal 310/348W 20th Apr 2024, 7:58am
Bowman 🇸🇪 wrote: Looks like a nice one! Well run!20th Apr 2024, 8:41am
Keegan wrote: Cheers mate20th Apr 2024, 9:04am
Sigh wrote: Excellent, well done!20th Apr 2024, 3:14pm
Velociraptor wrote: Well done 😀20th Apr 2024, 5:02pm
Keegan wrote: Thanks guys Add a comment |
0mi,
16:10 Cross - Pilates Add a comment
1.3mi,
25:39Walk - General
1) 1mi - 20:35(20:35/mi) 88/108bpm [1811b/mi] 99cal 52/64rpm
2) 0.26mi - 5:04(19:08/mi) 97/100bpm [1856b/mi] 25cal 57/61rpm Add a comment
1.2mi,
25:21Walk - General
1) 1mi - 21:34(21:34/mi) 87/98bpm [1876b/mi] 100cal 52/61rpm
2) 0.16mi - 3:48(24:07/mi) 87/91bpm [2097b/mi] 18cal 45/58rpm Add a comment |
5.2mi,
47:54 Run - Tempo
Warm Up, 2 x 10 Min efforts (5 mins walk recovery), Cool Down
Wow that felt tough! But I’m really happy with the pace on the efforts - it’s approaching Half Marathon pace which I didn’t expect so soon after my long time off with injury. 1) 1mi - 9:02(9:02/mi) 137/150bpm [1238b/mi] 111cal 320/438W 2) 0.04mi - 21(8:20/mi) 147/148bpm [1225b/mi] 4cal 328/340W 3) 1mi - 7:39(7:39/mi) 152/155bpm [1164b/mi] 106cal 372/428W 4) 0.32mi - 2:26(7:40/mi) 153/154bpm [1173b/mi] 33cal 366/396W 5) 0.27mi - 5:00(18:22/mi) 132/179bpm [2425b/mi] 38cal 128/391W 6) 1mi - 7:30(7:30/mi) 176/189bpm [1319b/mi] 115cal 366/402W 7) 0.33mi - 2:31(7:37/mi) 185/187bpm [1410b/mi] 41cal 369/380W 8) 0.29mi - 5:01(17:34/mi) 138/187bpm [2424b/mi] 40cal 150/373W 9) 0.91mi - 8:23(9:13/mi) 167/173bpm [1539b/mi] 114cal 307/426W 22nd Apr 2024, 8:17pm
Velociraptor wrote: Well done :)22nd Apr 2024, 9:29pm
Keegan wrote: Thank you23rd Apr 2024, 5:06am
Bowman 🇸🇪 wrote: Wow nice session, speedy! You are back in no time!
23rd Apr 2024, 6:02am
Sigh wrote: Excellent, well done!23rd Apr 2024, 9:42pm
Keegan wrote: Thank you! Add a comment
1.5mi,
34:36Walk - General
1) 1mi - 22:14(22:14/mi) 71/89bpm [1578b/mi] 99cal 51/66rpm
2) 0.49mi - 12:23(25:27/mi) 72/84bpm [1832b/mi] 51cal 45/66rpm Add a comment |
1.6mi,
30:41 Walk - General
1) 1mi - 20:24(20:24/mi) 102/112bpm [2081b/mi] 110cal 53/64rpm
2) 0.55mi - 10:17(18:48/mi) 102/110bpm [1917b/mi] 52cal 58/61rpm Add a comment
0.8mi,
30:48Walk - General
1) 0.8mi - 30:48(38:42/mi) 96/117bpm [3715b/mi] 138cal 18/78rpm
Add a comment
0.5mi,
12:18Walk - General
1) 0.51mi - 12:18(24:20/mi) 65/87bpm [1582b/mi] 51cal 44/79rpm
Add a comment |
0mi,
17:20 Cross - Pilates Add a comment
1.4mi,
34:26Walk - General
1) 1mi - 21:42(21:42/mi) 64/81bpm [1389b/mi] 96cal 52/67rpm
2) 0.43mi - 12:44(29:39/mi) 65/82bpm [1927b/mi] 39cal 27/71rpm Add a comment
0.5mi,
10:15Walk - General
1) 0.5mi - 10:15(20:37/mi) 77/90bpm [1588b/mi] 50cal 51/68rpm
Add a comment
0.7mi,
13:45Walk - General
1) 0.7mi - 13:45(19:44/mi) 91/102bpm [1795b/mi] 70cal 55/63rpm
Add a comment |
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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
Apr 29
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Tue 30th Apr
Apr 30
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Wed 1st May
May 1
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4.3mi,
43:40 Run - General
Nice and easy trail/road with my daughter
1) 1mi - 8:58(8:58/mi) 153/175bpm [1373b/mi] 118cal 347/504W 2) 1mi - 12:42(12:42/mi) 154/174bpm [1956b/mi] 156cal 214/497W 3) 1mi - 10:10(10:10/mi) 162/169bpm [1646b/mi] 136cal 279/389W 4) 1mi - 9:06(9:06/mi) 163/171bpm [1483b/mi] 124cal 325/432W 5) 0.32mi - 2:44(8:36/mi) 166/173bpm [1428b/mi] 38cal 335/360W 25th Apr 2024, 11:29pm
Velociraptor wrote: Well done :)26th Apr 2024, 5:26am
Sigh wrote: Smashing!26th Apr 2024, 5:31am
Bowman 🇸🇪 wrote: Well run ! Add a comment |
1.5mi,
31:16 Walk - General
1) 1mi - 21:57(21:57/mi) 88/100bpm [1931b/mi] 101cal 51/65rpm
2) 0.45mi - 9:20(20:49/mi) 92/101bpm [1915b/mi] 47cal 46/65rpm Add a comment
1.3mi,
25:26Walk - General
1) 1mi - 20:26(20:26/mi) 65/75bpm [1328b/mi] 97cal 54/65rpm
2) 0.25mi - 5:00(20:07/mi) 61/71bpm [1227b/mi] 24cal 58/69rpm Add a comment
0.5mi,
10:57Walk - General
1) 0.49mi - 10:57(22:09/mi) 87/97bpm [1927b/mi] 53cal 48/65rpm
Add a comment |
2.6mi,
1:03:07 Walk - General
1) 1mi - 24:33(24:33/mi) 97/126bpm [2381b/mi] 119cal 44/81rpm
2) 1mi - 26:00(26:00/mi) 98/121bpm [2548b/mi] 116cal 40/77rpm 3) 0.55mi - 12:34(22:56/mi) 93/107bpm [2133b/mi] 55cal 49/66rpm Add a comment
1.2mi,
25:45Walk - General
1) 1mi - 21:16(21:16/mi) 81/112bpm [1723b/mi] 105cal 52/66rpm
2) 0.22mi - 4:29(20:35/mi) 63/77bpm [1297b/mi] 22cal 54/64rpm Add a comment
1mi,
19:59Walk - General
1) 0.97mi - 19:59(20:32/mi) 103/117bpm [2116b/mi] 103cal 53/62rpm
Add a comment
6.7mi,
59:14Run - General
1) 1mi - 9:00(9:00/mi) 144/158bpm [1295b/mi] 114cal 337/421W
2) 1mi - 8:50(8:50/mi) 154/159bpm [1359b/mi] 117cal 320/401W 3) 1mi - 8:48(8:48/mi) 157/165bpm [1383b/mi] 119cal 325/393W 4) 1mi - 8:47(8:47/mi) 161/168bpm [1413b/mi] 120cal 320/396W 5) 1mi - 8:39(8:39/mi) 167/172bpm [1445b/mi] 120cal 330/398W 6) 1mi - 8:47(8:47/mi) 168/175bpm [1475b/mi] 122cal 322/386W 7) 0.74mi - 6:23(8:38/mi) 170/181bpm [1466b/mi] 90cal 329/390W 27th Apr 2024, 7:58am
Velociraptor wrote: Well done :)27th Apr 2024, 10:08am
Bowman 🇸🇪 wrote: Nice one! 27th Apr 2024, 12:34pm
Keegan wrote: Thank you27th Apr 2024, 1:04pm
Sigh wrote: Well run!28th Apr 2024, 2:39pm
Keegan wrote: Cheers Sigh Add a comment |
0mi,
21:12 Cross - Strength Add a comment
1.9mi,
42:40Walk - General
1) 1mi - 22:31(22:31/mi) 101/118bpm [2274b/mi] 113cal 49/76rpm
2) 0.93mi - 20:09(21:43/mi) 100/123bpm [2172b/mi] 94cal 53/64rpm Add a comment
1.2mi,
28:00Walk - General
1) 1mi - 23:40(23:40/mi) 71/92bpm [1680b/mi] 105cal 46/65rpm
2) 0.18mi - 4:21(23:56/mi) 62/70bpm [1483b/mi] 18cal 47/62rpm Add a comment
0.7mi,
17:47Walk - General
1) 0.7mi - 17:47(25:28/mi) 95/106bpm [2419b/mi] 81cal 32/75rpm
Add a comment |
5.3mi,
44:34 Run - Progressive
Progressive Run. Felt great! Emptied the tank as much as is possible (right now) for the final mile. Few pauses for traffic
1) 1mi - 9:01(9:01/mi) 152/163bpm [1370b/mi] 118cal 321/400W 2) 1mi - 8:38(8:38/mi) 169/174bpm [1458b/mi] 122cal 333/401W 3) 1mi - 8:19(8:19/mi) 177/181bpm [1473b/mi] 123cal 345/412W 4) 1mi - 8:00(8:00/mi) 177/182bpm [1416b/mi] 121cal 340/431W 5) 1mi - 7:18(7:18/mi) 179/188bpm [1306b/mi] 114cal 369/480W 6) 0.3mi - 3:18(10:52/mi) 161/185bpm [1749b/mi] 41cal 252/445W
1.5mi,
30:52Walk - General
1) 1mi - 20:44(20:44/mi) 89/107bpm [1846b/mi] 101cal 54/85rpm
2) 0.29mi - 6:18(21:41/mi) 88/99bpm [1908b/mi] 28cal 54/58rpm 3) 0.17mi - 3:50(22:14/mi) 83/90bpm [1845b/mi] 16cal 45/58rpm Add a comment
0.7mi,
15:10Walk - General
1) 0.7mi - 15:10(21:38/mi) 92/106bpm [1991b/mi] 74cal 52/93rpm
Add a comment |
0mi,
12:44 Cross - Pilates Add a comment |
1.7mi,
39:18 Walk - General
1) 1mi - 21:18(21:18/mi) 107/125bpm [2278b/mi] 113cal 52/61rpm
2) 0.65mi - 18:00(27:45/mi) 89/113bpm [2470b/mi] 68cal 32/77rpm Add a comment |
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Thu 2nd May
May 2
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Fri 3rd May
May 3
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Sat 4th May
May 4
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Sun 5th May
May 5
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Mon 6th May
May 6
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Tue 7th May
May 7
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Wed 8th May
May 8
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0.6mi,
13:14 Walk - General
1) 0.61mi - 13:14(21:40/mi) 103/116bpm [2232b/mi] 65cal 50/60rpm
Add a comment
5.2mi,
51:22Run - Intervals
3 x 1 Mile and 2 x 1/2 Mile Reps with my daughter
Very humid today 4 mins off the mile reps and 3 mins off the 1/2 mile reps 1) 0.53mi - 4:59(9:23/mi) 136/147bpm [1275b/mi] 59cal 306/386W 2) 1mi - 7:27(7:27/mi) 148/158bpm [1103b/mi] 99cal 383/478W 3) 0.18mi - 4:00(22:14/mi) 129/178bpm [2868b/mi] 31cal 86/388W 4) 1mi - 7:21(7:21/mi) 178/188bpm [1309b/mi] 117cal 385/479W 5) 0.15mi - 4:01(27:07/mi) 141/187bpm [3824b/mi] 33cal 50/392W 6) 1mi - 7:33(7:33/mi) 179/189bpm [1351b/mi] 119cal 373/486W 7) 0.16mi - 4:01(24:19/mi) 131/190bpm [3185b/mi] 21cal 73/393W 8) 0.5mi - 3:44(7:27/mi) 175/186bpm [1303b/mi] 58cal 387/487W 9) 0.12mi - 3:01(24:54/mi) 147/186bpm [3661b/mi] 24cal 78/354W 10) 0.5mi - 3:50(7:38/mi) 176/187bpm [1344b/mi] 59cal 384/454W 11) 0.06mi - 1:27(25:23/mi) 170/187bpm [4316b/mi] 19cal 92/453W 2nd May 2024, 6:42pm
Sigh wrote: Excellent run, well done!2nd May 2024, 6:55pm
Velociraptor wrote: Those look good. Well done :)2nd May 2024, 6:55pm
Keegan wrote: Cheers Sigh!2nd May 2024, 6:56pm
Keegan wrote: Thank you V’Rap!2nd May 2024, 7:02pm
Bowman 🇸🇪 wrote: Speedy, well done!2nd May 2024, 9:24pm
Keegan wrote: Thanks Bowman. Today I'm having to remind myself that a few months ago I wasn’t even allowed to run, so I should be happy with 7:30 per mile!3rd May 2024, 4:55am
Bowman 🇸🇪 wrote: Exactly! Add a comment |
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7mi,
1:02:55 Run - Long Run
Easy effort run with my daughter Daisy. Loved it 😁
1) 1mi - 9:10(9:10/mi) 149/162bpm [1365b/mi] 117cal 327/425W 2) 1mi - 9:01(9:01/mi) 156/164bpm [1405b/mi] 122cal 311/399W 3) 1mi - 8:54(8:54/mi) 161/169bpm [1432b/mi] 122cal 316/377W 4) 1mi - 9:10(9:10/mi) 169/174bpm [1549b/mi] 127cal 332/394W 5) 1mi - 8:58(8:58/mi) 169/173bpm [1516b/mi] 126cal 312/335W 6) 1mi - 8:54(8:54/mi) 174/179bpm [1548b/mi] 128cal 333/403W 7) 1mi - 8:44(8:44/mi) 178/186bpm [1554b/mi] 128cal 334/432W 8) 0.01mi - 5(9:55/mi) 174/174bpm [1725b/mi] 1cal 318/321W 4th May 2024, 11:41am
Velociraptor wrote: Well done :)4th May 2024, 12:38pm
Sigh wrote: Nice one, well done!4th May 2024, 1:16pm
Bowman 🇸🇪 wrote: Well run!4th May 2024, 4:46pm
Keegan wrote: Thank you Add a comment |
0mi,
54:52 Cross - Strength Add a comment |
6.2mi,
59:09 Run - General
Easy Trail Run - love exploring new routes.
Quite humid though 1) 1mi - 8:57(8:57/mi) 151/172bpm [1352b/mi] 117cal 336/466W 2) 1mi - 9:37(9:37/mi) 163/175bpm [1566b/mi] 131cal 300/426W 3) 1mi - 10:02(10:02/mi) 163/175bpm [1635b/mi] 132cal 283/395W 4) 1mi - 9:13(9:13/mi) 160/174bpm [1474b/mi] 122cal 296/393W 5) 1mi - 9:20(9:20/mi) 165/173bpm [1541b/mi] 126cal 305/388W 6) 1mi - 9:56(9:56/mi) 168/175bpm [1670b/mi] 135cal 288/413W 7) 0.22mi - 2:03(9:09/mi) 173/175bpm [1582b/mi] 29cal 315/386W 6th May 2024, 3:56pm
Sigh wrote: Good session!6th May 2024, 4:16pm
Bowman 🇸🇪 wrote: Nice one, how’s the back getting along?6th May 2024, 4:25pm
Keegan wrote: Thanks Sigh!6th May 2024, 4:26pm
Keegan wrote: Thanks Bowman. My back is ok thanks. It’s not 100% yet, and I still feel it tweaking a bit at times, but in general I feel better each week6th May 2024, 5:33pm
Velociraptor wrote: Well done :)6th May 2024, 5:41pm
Bowman 🇸🇪 wrote: Great to hear! Add a comment |
1.3mi,
28:25 Walk - General
1) 1mi - 22:12(22:12/mi) 84/96bpm [1864b/mi] 99cal 51/116rpm
2) 0.3mi - 6:13(20:57/mi) 84/94bpm [1759b/mi] 29cal 53/60rpm Add a comment |
1.3mi,
28:37 Walk - General
1) 1mi - 22:05(22:05/mi) 86/98bpm [1900b/mi] 98cal 50/113rpm
2) 0.3mi - 6:32(21:54/mi) 88/97bpm [1928b/mi] 29cal 52/57rpm Add a comment
1mi,
20:53Walk - General
1) 1mi - 20:49(20:49/mi) 87/101bpm [1812b/mi] 99cal 52/62rpm
2) 0mi - 4(19:41/mi) 89/89bpm [1752b/mi] 25/52rpm Add a comment
0.7mi,
14:21Walk - General
1) 0.7mi - 14:21(20:25/mi) 92/98bpm [1878b/mi] 73cal 53/62rpm
Add a comment |