Alun
Last on at 10pm, 20th May 2024
M55 Kent
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Races
379 -
Miles
18727 -
Miles
1 -
Miles
860 -
Miles
125 -
WAVA
88.11% -
800m
2:33 -
1500m
4:53 -
Mile
5:12 -
3000m
10:14 -
5000m
17:59 -
5k
18:05 -
5M
29:59 -
10000m
36:49 -
10k
37:04 -
10M
1:02:45 -
Half
1:21:12 -
20M
2:20:45 -
Mara
2:59:28
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My parkrun |
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Recent Training | |||
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20th May
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Easy | 5mi | 39:25 |
19th May
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Recovery Run | 2.3mi | 18:37 |
18th May
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Warm Up | 2.6mi | 20:04 |
17th May
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Warm Down | 2mi | 15:42 |
17th May
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Race | 1.9mi | 10:41 |
Planned Races | Show more |
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BMAF 10,000m | 26th May |
SCVAC Kent Divisions, match #2, 1500m | 31st May |
SCVAC Kent Divisions, match #3, 800m | 14th Jun |
Southern Athletics League, Match 2, division 1, 1500m | 15th Jun |
Southern Athletics League, Match 2, division 1, 3000m | 15th Jun |
12 Month Benchmarks | Run | Bike |
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Mile | 5:10 | 3:02 |
5k | 18:11 | 10:49 |
5mi | 29:34 | 0 |
10k | 37:36 | 0 |
10mi | 1:01:28 | 0 |
Half | 1:21:01 | 0 |
20mi | 2:12:53 | 0 |
Mara | 2:57:10 | 0 |
Recent Pictures | Show more |
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Recent Threads |
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Sub 3Hr Marathon |
Buddies (10) |
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Followers (2) |
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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 | 2003 | 2004 | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
800m | 8 | 2:47 69.03 | 2:36 75.17 | 2:39 74.38 | 2:40 75.81 | 2:33 80.54 | 2:33
5:08/mi
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80.54 | |||||||||||||||||
1500m | 23 | 5:25 73.45 | 5:14 76.63 | 5:17 76.51 | 5:15 77.62 | 5:02 82.29 | 5:00 83.51 | 4:53 86.21 | 4:53
5:14/mi
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86.21 | |||||||||||||||
1mi | 15 | 5:36 72.14 | 5:43 71.73 | 5:58 69.76 | 6:05 69.48 | 6:03 70.96 | 5:46 75.03 | 5:41 76.74 | 5:23 81.66 | 5:38 79.31 | 5:19 84.72 | 5:12 87.34 | 5:12
5:12/mi
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87.34 | |||||||||||
3000m | 16 | 10:55 78.66 | 10:57 79.05 | 11:02 79.08 | 10:50 81.86 | 10:16 86.68 | 10:14 88.11 | 10:52 83.67 | 10:14
5:29/mi
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88.11 | |||||||||||||||
4km | 32 | 15:31 69.56 | 15:31 69.56 | 15:11 73.25 | 15:11
6:07/mi
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73.25 | |||||||||||||||||||
4.3km | 1 | 16:47 73.43 | 16:47
6:21/mi
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73.43 | |||||||||||||||||||||
5000m | 40 | 19:22 76.04 | 18:32 80.10 | 18:06 84.06 | 17:59 85.31 | 18:22 84.23 | 17:59
5:47/mi
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85.31 | |||||||||||||||||
6km | 2 | 22:16 83.24 | 23:05 80.99 | 22:16
5:58/mi
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83.24 | ||||||||||||||||||||
7.2km | 1 | 28:11 79.30 | 28:11
6:18/mi
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79.30 | |||||||||||||||||||||
4.8mi | 4 | 38:23 58.99 | 38:23
8:00/mi
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58.99 | |||||||||||||||||||||
7.9km | 1 | 31:57 77.31 | 31:57
6:32/mi
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77.31 | |||||||||||||||||||||
8km | 5 | 34:08 72.31 | 34:28 72.87 | 34:08
6:52/mi
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72.87 | ||||||||||||||||||||
5mi | 31 | 36:23 60.38 | 34:45 63.71 | 34:01 65.58 | 38:53 57.83 | 31:39 78.42 | 30:39 81.68 | 29:59 84.24 | 33:47 74.76 | 29:59
6:00/mi
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84.24 | ||||||||||||||
5.1mi | 10 | 41:44 54.98 | 37:50 61.13 | 32:52 78.43 | 32:52
6:27/mi
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78.43 | |||||||||||||||||||
5.2mi | 14 | 34:53 66.57 | 38:39 63.55 | 39:35 62.05 | 34:51 71.07 | 35:00 73.84 | 34:51
6:42/mi
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73.84 | |||||||||||||||||
5.3mi | 5 | 38:21 61.15 | 38:21
7:18/mi
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61.15 | |||||||||||||||||||||
5.3mi | 5 | 44:59 53.06 | 36:55 67.30 | 36:55
6:58/mi
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67.30 | ||||||||||||||||||||
5.5mi | 1 | 40:51 59.64 | 40:51
7:30/mi
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59.64 | |||||||||||||||||||||
5.5mi | 9 | 33:14 73.42 | 37:13 65.56 | 39:32 62.69 | 33:14
6:03/mi
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73.42 | |||||||||||||||||||
9km | 2 | 37:09 68.94 | 40:57 63.05 | 37:09
6:39/mi
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68.94 | ||||||||||||||||||||
5.6mi | 7 | 47:56 52.66 | 47:56
8:34/mi
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52.66 | |||||||||||||||||||||
5.9mi | 1 | 43:06 60.79 | 43:06
7:18/mi
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60.79 | |||||||||||||||||||||
6mi | 18 | 39:16 71.81 | 47:05 60.38 | 39:16
6:33/mi
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71.81 | ||||||||||||||||||||
10000m | 37 | 38:12 81.20 | 36:49 85.00 | 38:24 82.23 | 36:49
5:56/mi
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85.00 | |||||||||||||||||||
7.7mi | 1 | 53:54 64.24 | 53:54
7:00/mi
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64.24 | |||||||||||||||||||||
10mi | 13 | 1:26:48 52.10 | 1:12:12 63.12 | 1:09:42 65.91 | 1:05:36 71.77 | 1:07:11 73.09 | 1:06:31 74.47 | 1:06:36 75.70 | 1:02:58 81.50 | 1:07:58 76.20 | 1:02:45 83.29 | 1:02:45
6:17/mi
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83.29 | ||||||||||||
13.1mi | 9 | 1:40:51 59.29 | 1:35:59 63.28 | 1:40:12 61.62 | 1:28:15 69.97 | 1:25:42 72.65 | 1:26:02 76.86 | 1:31:04 73.27 | 1:31:01 74.65 | 1:21:12 85.22 | 1:21:12
6:12/mi
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85.22 | |||||||||||||
30km | 5 | 2:34:28 57.31 | 2:51:10 52.58 | 2:36:47 57.88 | 2:36:02 61.23 | 2:30:33 64.60 | 2:30:33
8:05/mi
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64.60 | |||||||||||||||||
20mi | 3 | 2:25:29 65.65 | 2:20:45 69.56 | 2:27:50 70.34 | 2:20:45
7:02/mi
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70.34 | |||||||||||||||||||
26.2mi | 5 | 3:35:23 59.13 | 3:35:23 59.13 | 3:30:23 61.54 | 3:27:15 63.52 | 2:59:28 80.85 | 2:59:28
6:51/mi
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80.85 |
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 | 224 | 237 | 236 | 187 | 108 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 993 |
2023 | 57 | 19 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 76 |
2023 | 0 | 51 | 158 | 193 | 205 | 196 | 186 | 207 | 134 | 93 | 161 | 163 | 1747 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 0 | 0 | 0 | 4 | 0 | 13 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 21 | 21 |
2022 | 223 | 195 | 230 | 215 | 205 | 90 | 208 | 235 | 142 | 168 | 17 | 0 | 1930 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 13 |
2021 | 1 | 0 | 2 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 14 |
2021 | 219 | 205 | 217 | 216 | 205 | 188 | 206 | 231 | 191 | 244 | 219 | 217 | 2558 |
2020 | 156 | 115 | 134 | 186 | 201 | 205 | 196 | 227 | 202 | 200 | 226 | 242 | 2291 |
2020 | 0 | 0 | 0 | 0 | 0 | 18 | 10 | 0 | 0 | 0 | 0 | 0 | 28 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 2 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 0 | 0 | 0 | 0 | 0.4 |
2019 | 150 | 119 | 152 | 106 | 71 | 143 | 144 | 116 | 130 | 145 | 157 | 136 | 1568 |
2018 | 100 | 82 | 80 | 97 | 75 | 89 | 60 | 26 | 71 | 130 | 122 | 109 | 1041 |
2017 | 42 | 59 | 100 | 112 | 115 | 95 | 66 | 71 | 62 | 88 | 71 | 88 | 970 |
2016 | 55 | 32 | 27 | 56 | 30 | 18 | 41 | 59 | 40 | 91 | 36 | 68 | 554 |
2016 | 0 | 1 | 0 | 18 | 60 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 79 |
2015 | 0 | 0 | 0 | 0 | 2 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 3 |
2015 | 23 | 41 | 15 | 14 | 39 | 43 | 21 | 0 | 3 | 43 | 43 | 54 | 338 |
2015 | 0 | 0 | 4 | 58 | 0 | 13 | 11 | 0 | 8 | 0 | 0 | 0 | 94 |
2014 | 34 | 0 | 0 | 6 | 16 | 0 | 3 | 0 | 10 | 3 | 3 | 20 | 96 |
2014 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 13 |
2013 | 6 | 0 | 4 | 0 | 0 | 0 | 32 | 0 | 0 | 0 | 9 | 0 | 52 |
2012 | 112 | 160 | 159 | 143 | 45 | 13 | 34 | 39 | 27 | 36 | 43 | 39 | 850 |
2012 | 0 | 0 | 0 | 0 | 0 | 37 | 235 | 153 | 137 | 0 | 0 | 0 | 563 |
2011 | 162 | 166 | 175 | 118 | 71 | 101 | 100 | 85 | 84 | 88 | 77 | 32 | 1259 |
2010 | 0 | 0 | 0 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 |
2010 | 23 | 21 | 27 | 15 | 67 | 68 | 49 | 80 | 61 | 85 | 104 | 31 | 632 |
2009 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 9 |
2009 | 100 | 119 | 147 | 98 | 54 | 22 | 0 | 0 | 2 | 5 | 17 | 32 | 598 |
2009 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 36 | 14 | 0 | 0 | 57 |
2008 | 74 | 62 | 67 | 45 | 101 | 92 | 46 | 89 | 126 | 91 | 56 | 72 | 922 |
2007 | 6 | 0 | 0 | 0 | 0 | 22 | 70 | 41 | 39 | 48 | 41 | 43 | 310 |
2006 | 0 | 0 | 0 | 6 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 |
Wed 24th Apr
Apr 24
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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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Continuing the shorter and easy paced runs for a few more days, everything feels so much better than the previous day!
1) 0.62mi - 5:35(8:59/mi) 112/122bpm [1007b/mi] 68cal 352/443W 2) 0.62mi - 5:46(9:18/mi) 113/132bpm [1050b/mi] 69cal 341/385W 3) 0.62mi - 5:27(8:46/mi) 109/121bpm [956b/mi] 63cal 328/366W 4) 0.38mi - 3:30(9:12/mi) 114/120bpm [1049b/mi] 42cal 336/408W Add a comment
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Easy paced run from Medway Park, solo up to the Naval Memorial, along to Longhill Avenue and then back down with the Darland group, heavy rain throughout...
Same distance as the other easy or recovery runs but slightly quicker as my legs are feeling more normal. 1) 0.62mi - 5:01(8:04/mi) 126/136bpm [1017b/mi] 70cal 400/447W 2) 0.62mi - 5:08(8:16/mi) 125/133bpm [1033b/mi] 73cal 373/492W 3) 0.62mi - 4:31(7:16/mi) 128/134bpm [930b/mi] 66cal 373/415W 4) 0.34mi - 2:28(7:18/mi) 127/131bpm [928b/mi] 35cal 378/399W Add a comment
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Lunchtime circuit of St. Mary's Island from work, dodgy heart rate on and off during the first 10 minutes or so but eventually settled down.
Squeezed an extra mile in without any issues. 1) 0.62mi - 5:17(8:30/mi) 134/155bpm [1139b/mi] 65cal 341/504W 2) 0.62mi - 5:10(8:18/mi) 134/147bpm [1113b/mi] 74cal 365/464W 3) 0.62mi - 4:58(8:00/mi) 130/135bpm [1040b/mi] 71cal 355/387W 4) 0.62mi - 5:03(8:08/mi) 131/136bpm [1066b/mi] 72cal 355/391W 5) 0.62mi - 5:11(8:20/mi) 130/134bpm [1084b/mi] 73cal 362/435W 6) 0.01mi - 7(8:28/mi) 127/128bpm [1074b/mi] 2cal 383/398W Add a comment
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Post parkrun warm down, no issues to report after something a little faster...👍
1) 0.62mi - 5:24(8:41/mi) 133/148bpm [1155b/mi] 75cal 374/470W 2) 0.62mi - 5:02(8:06/mi) 139/144bpm [1126b/mi] 74cal 380/519W 3) 0.2mi - 1:36(8:00/mi) 134/139bpm [1072b/mi] 23cal 339/359W Add a comment
Mote Park parkrun, easy first kilometre to warm up and the remaining 4km with progressively more effort.
Feeling pretty good, no residual soreness from the marathon. 1) 0.62mi - 4:49(7:46/mi) 129/146bpm [1001b/mi] 68cal 415/539W 2) 0.62mi - 4:26(7:08/mi) 141/147bpm [1005b/mi] 70cal 420/512W 3) 0.62mi - 4:25(7:06/mi) 150/157bpm [1066b/mi] 72cal 428/554W 4) 0.62mi - 4:20(6:58/mi) 155/160bpm [1080b/mi] 73cal 439/637W 5) 0.62mi - 4:14(6:48/mi) 158/164bpm [1074b/mi] 73cal 441/655W 6) 0.07mi - 30(6:44/mi) 155/157bpm [1043b/mi] 8cal 416/427W Add a comment
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Sunday Morning Longish Run
Wet birthday circuit from the Bench via Star Lane, Hempstead, Maidstone Road, Bredhurst, the Capstone Valley and North Dane Way, cut short at Luton Rec to avoid loading up my achilles and calf muscles. Deep water in a few places, otherwise nothing else to report. 👍 1) 0.62mi - 5:01(8:04/mi) 120/131bpm [969b/mi] 67cal 387/473W 2) 0.62mi - 4:52(7:50/mi) 118/134bpm [924b/mi] 64cal 370/445W 3) 0.62mi - 5:17(8:30/mi) 139/150bpm [1181b/mi] 80cal 436/529W 4) 0.62mi - 5:05(8:11/mi) 137/144bpm [1120b/mi] 76cal 413/531W 5) 0.62mi - 4:44(7:37/mi) 144/147bpm [1097b/mi] 74cal 437/510W 6) 0.62mi - 4:48(7:43/mi) 142/148bpm [1096b/mi] 73cal 414/489W 7) 0.62mi - 4:37(7:26/mi) 138/145bpm [1026b/mi] 68cal 357/494W 8) 0.62mi - 4:40(7:31/mi) 142/149bpm [1067b/mi] 71cal 393/522W 9) 0.62mi - 5:01(8:05/mi) 135/146bpm [1091b/mi] 71cal 368/491W 10) 0.62mi - 4:30(7:14/mi) 133/140bpm [963b/mi] 62cal 348/382W 11) 0.62mi - 4:56(7:56/mi) 135/147bpm [1071b/mi] 69cal 386/499W 12) 0.62mi - 4:54(7:54/mi) 133/147bpm [1050b/mi] 65cal 317/434W 13) 0.57mi - 4:20(7:32/mi) 131/138bpm [988b/mi] 57cal 349/504W Add a comment
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4 miles, zones 1 and 2, taking it easy because of a head cold or some other post marathon virus...
1) 0.62mi - 5:08(8:16/mi) 110/119bpm [909b/mi] 63cal 345/444W 2) 0.62mi - 5:00(8:03/mi) 119/125bpm [959b/mi] 67cal 355/430W 3) 0.62mi - 4:43(7:35/mi) 120/127bpm [910b/mi] 62cal 336/383W 4) 0.62mi - 5:04(8:10/mi) 127/133bpm [1037b/mi] 70cal 381/467W 5) 0.62mi - 5:11(8:21/mi) 131/136bpm [1094b/mi] 73cal 398/448W 6) 0.62mi - 4:56(7:56/mi) 133/136bpm [1056b/mi] 71cal 399/477W 7) 0.36mi - 2:54(8:07/mi) 131/138bpm [1063b/mi] 41cal 369/479W Add a comment
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Distance Group Grass Session
Warm up with Jamie, 3 x (700m, 90 seconds, 320m, 45 seconds, 380m, 90 seconds), warm down with the group. Reps were 2:55, 70, 85, 2:38, 65, 80, 2:32, 63, 78. Felt pretty good as the session wore on. 1) 0.62mi - 5:08(8:15/mi) 118/128bpm [973b/mi] 67cal 383/499W 2) 0.62mi - 4:43(7:35/mi) 120/126bpm [911b/mi] 63cal 360/446W 3) 0.34mi - 2:50(8:25/mi) 127/134bpm [1070b/mi] 40cal 378/445W 4) 0.43mi - 2:55(6:49/mi) 125/140bpm [851b/mi] 39cal 430/580W 5) 0.02mi - 1:20(1:18:25/mi) 112/140bpm [8782b/mi] 13cal 61/505W 6) 0.19mi - 1:10(5:57/mi) 124/139bpm [739b/mi] 16cal 470/568W 7) 0.01mi - 45(1:36:30/mi) 132/140bpm [12738b/mi] 11cal 73/492W 8) 0.23mi - 1:25(6:05/mi) 133/150bpm [809b/mi] 21cal 470/554W 9) 0.01mi - 1:29(2:02:36/mi) 118/150bpm [14467b/mi] 16cal 38/517W 10) 0.44mi - 2:38(6:02/mi) 141/156bpm [851b/mi] 40cal 473/608W 11) 0.03mi - 1:30(56:06/mi) 118/156bpm [6620b/mi] 14cal 64/531W 12) 0.2mi - 1:05(5:30/mi) 132/152bpm [727b/mi] 15cal 490/612W 13) 0.01mi - 45(1:02:07/mi) 146/152bpm [9069b/mi] 12cal 104/533W 14) 0.24mi - 1:20(5:38/mi) 143/159bpm [806b/mi] 21cal 476/593W 15) 0.03mi - 1:30(48:05/mi) 130/160bpm [6251b/mi] 17cal 66/618W 16) 0.43mi - 2:32(5:51/mi) 150/165bpm [878b/mi] 41cal 472/576W 17) 0.03mi - 1:29(57:51/mi) 129/165bpm [7463b/mi] 16cal 50/570W 18) 0.19mi - 1:03(5:23/mi) 137/153bpm [738b/mi] 14cal 489/686W 19) 0.02mi - 44(33:44/mi) 151/157bpm [5093b/mi] 12cal 101/570W 20) 0.24mi - 1:18(5:30/mi) 151/165bpm [830b/mi] 22cal 483/599W 21) 0.03mi - 1:31(53:48/mi) 134/165bpm [7209b/mi] 18cal 54/626W 22) 0.62mi - 5:19(8:33/mi) 126/131bpm [1078b/mi] 70cal 387/480W 23) 0.62mi - 5:10(8:18/mi) 125/137bpm [1038b/mi] 66cal 351/464W 24) 0.62mi - 5:01(8:04/mi) 128/134bpm [1032b/mi] 66cal 365/445W 25) 0.03mi - 13(7:11/mi) 133/134bpm [955b/mi] 3cal 399/417W Add a comment
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Wed 1st May
May 1
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Thu 2nd May
May 2
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Fri 3rd May
May 3
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Sat 4th May
May 4
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Sun 5th May
May 5
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Mon 6th May
May 6
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Tue 7th May
May 7
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Very easy paced out and back to the end of Old Watling Street, wasn't up to anything else because of a puffy leg (bites on the back of my calf). Hoping for better tomorrow night!
1) 0.62mi - 5:33(8:56/mi) 111/118bpm [991b/mi] 67cal 347/395W 2) 0.62mi - 5:26(8:44/mi) 117/122bpm [1023b/mi] 69cal 356/403W 3) 0.62mi - 5:00(8:02/mi) 117/122bpm [941b/mi] 64cal 366/411W 4) 0.39mi - 3:17(8:28/mi) 121/124bpm [1025b/mi] 43cal 374/464W Add a comment
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Post session warm down with Jacques, Jamie and Anthony.
1) 0.62mi - 4:57(7:58/mi) 118/126bpm [939b/mi] 65cal 358/433W 2) 0.62mi - 4:45(7:38/mi) 127/131bpm [970b/mi] 68cal 378/391W 3) 0.62mi - 4:41(7:32/mi) 130/133bpm [979b/mi] 68cal 382/394W 4) 0.25mi - 1:52(7:26/mi) 133/136bpm [988b/mi] 28cal 390/402W Add a comment
Distance Group Track Session
16 x 400m (comfortable pacing) off of 60 seconds, each rep between 88 and 97 seconds. Feeling great to be back on the track, legs feel great!! Two weeks and a day until the first vets' league track meeting. 1) 0.25mi - 1:43(6:53/mi) 122/137bpm [840b/mi] 23cal 445/553W 2) 0.03mi - 1:00(32:24/mi) 114/136bpm [3694b/mi] 14cal 75/440W 3) 0.25mi - 1:34(6:20/mi) 125/142bpm [792b/mi] 25cal 448/573W 4) 0.04mi - 1:00(26:46/mi) 124/142bpm [3319b/mi] 11cal 103/473W 5) 0.25mi - 1:35(6:23/mi) 126/143bpm [805b/mi] 22cal 431/548W 6) 0.03mi - 1:00(32:08/mi) 119/144bpm [3824b/mi] 10cal 105/462W 7) 0.25mi - 1:29(5:59/mi) 130/147bpm [777b/mi] 20cal 467/594W 8) 0.03mi - 1:00(32:14/mi) 131/148bpm [4222b/mi] 13cal 111/513W 9) 0.25mi - 1:30(6:02/mi) 133/149bpm [802b/mi] 21cal 467/562W 10) 0.04mi - 1:00(26:59/mi) 128/149bpm [3453b/mi] 12cal 118/491W 11) 0.25mi - 1:30(6:04/mi) 133/149bpm [807b/mi] 21cal 458/545W 12) 0.04mi - 1:00(26:49/mi) 128/149bpm [3432b/mi] 12cal 117/494W 13) 0.25mi - 1:29(5:58/mi) 133/150bpm [795b/mi] 21cal 456/542W 14) 0.04mi - 1:00(26:45/mi) 132/151bpm [3531b/mi] 12cal 118/511W 15) 0.25mi - 1:34(6:19/mi) 132/146bpm [833b/mi] 22cal 444/519W 16) 0.04mi - 1:00(27:03/mi) 126/147bpm [3408b/mi] 12cal 96/469W 17) 0.25mi - 1:33(6:15/mi) 133/146bpm [831b/mi] 22cal 454/537W 18) 0.04mi - 1:00(26:52/mi) 128/146bpm [3439b/mi] 12cal 82/454W 19) 0.25mi - 1:34(6:19/mi) 132/148bpm [833b/mi] 24cal 453/545W 20) 0.03mi - 1:00(32:04/mi) 129/149bpm [4136b/mi] 11cal 102/468W 21) 0.25mi - 1:35(6:21/mi) 132/145bpm [838b/mi] 23cal 443/537W 22) 0.04mi - 1:00(26:57/mi) 131/145bpm [3531b/mi] 13cal 84/459W 23) 0.25mi - 1:37(6:30/mi) 131/143bpm [851b/mi] 23cal 437/525W 24) 0.04mi - 1:00(26:38/mi) 128/144bpm [3409b/mi] 12cal 98/458W 25) 0.25mi - 1:36(6:25/mi) 130/144bpm [835b/mi] 23cal 442/542W 26) 0.03mi - 59(31:54/mi) 127/144bpm [4052b/mi] 11cal 72/449W 27) 0.25mi - 1:37(6:31/mi) 130/143bpm [847b/mi] 23cal 437/534W 28) 0.04mi - 1:00(26:51/mi) 124/145bpm [3330b/mi] 10cal 91/467W 29) 0.25mi - 1:35(6:22/mi) 131/144bpm [834b/mi] 23cal 441/543W 30) 0.04mi - 1:00(26:51/mi) 131/145bpm [3517b/mi] 11cal 90/479W 31) 0.25mi - 1:36(6:27/mi) 131/144bpm [845b/mi] 23cal 439/522W 32) 0.02mi - 1:00(40:26/mi) 127/145bpm [5134b/mi] 10cal 87/473W Add a comment
Pre session warm up, Medway Park to the Naval Memorial and back plus some laps of the track to make up the distance.
1) 0.62mi - 5:17(8:30/mi) 124/135bpm [1053b/mi] 71cal 396/484W 2) 0.62mi - 5:03(8:08/mi) 117/129bpm [952b/mi] 64cal 337/474W 3) 0.62mi - 4:37(7:26/mi) 125/130bpm [928b/mi] 65cal 394/444W 4) 0.16mi - 1:11(7:40/mi) 127/129bpm [975b/mi] 17cal 385/404W Add a comment
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Easy paced 5k out and back to Farmhill Avenue with a loop around King Arthur's Drive, Cooling Road and Brompton Farm Road.
1) 0.62mi - 5:01(8:04/mi) 112/121bpm [904b/mi] 63cal 350/429W 2) 0.62mi - 5:04(8:09/mi) 120/125bpm [978b/mi] 68cal 357/442W 3) 0.62mi - 4:47(7:43/mi) 120/127bpm [925b/mi] 64cal 355/424W 4) 0.62mi - 5:17(8:30/mi) 129/136bpm [1097b/mi] 75cal 406/463W 5) 0.62mi - 5:03(8:08/mi) 128/132bpm [1042b/mi] 70cal 394/452W 6) 0.19mi - 1:37(8:28/mi) 128/133bpm [1083b/mi] 22cal 358/422W |
parkrun Plus™
1km warm up, Mote Park parkrun, 2km warm down. Steady start again (until the house this time) before pushing on for the remainder. Eased down towards the finish before crossing the line in 8th for 20:35, felt comfortable throughout. 🏃💪 1) 0.61mi - 5:07(8:23/mi) 118/132bpm [989b/mi] 64cal 336/426W 2) 0.62mi - 4:27(7:10/mi) 137/149bpm [982b/mi] 69cal 441/577W 3) 0.62mi - 4:01(6:28/mi) 148/152bpm [957b/mi] 66cal 445/542W 4) 0.62mi - 3:58(6:23/mi) 156/159bpm [995b/mi] 69cal 454/587W 5) 0.62mi - 3:50(6:11/mi) 162/167bpm [1001b/mi] 70cal 475/619W 6) 0.62mi - 3:51(6:13/mi) 165/169bpm [1025b/mi] 73cal 455/630W 7) 0.07mi - 27(6:21/mi) 161/162bpm [1022b/mi] 8cal 455/467W 8) 0.62mi - 5:24(8:42/mi) 133/161bpm [1156b/mi] 73cal 362/527W 9) 0.62mi - 4:59(8:01/mi) 134/141bpm [1075b/mi] 70cal 370/466W 10) 0.37mi - 3:08(8:27/mi) 131/140bpm [1107b/mi] 43cal 370/469W Add a comment
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First three miles across the Banks, around Ambley Wood and Anchorians with Gareth Williams, the rest solo.
Along the A2 to Salisbury Road, through The Platters, Hoath Wood and back along the Banks. 1) 0.62mi - 5:23(8:40/mi) 116/126bpm [1005b/mi] 67cal 362/414W 2) 0.62mi - 5:53(9:28/mi) 121/130bpm [1146b/mi] 77cal 349/475W 3) 0.62mi - 5:49(9:22/mi) 111/118bpm [1040b/mi] 65cal 303/396W 4) 0.62mi - 5:49(9:21/mi) 113/123bpm [1057b/mi] 67cal 324/437W 5) 0.62mi - 5:55(9:31/mi) 117/123bpm [1113b/mi] 68cal 321/379W 6) 0.62mi - 5:10(8:19/mi) 116/124bpm [964b/mi] 62cal 363/421W 7) 0.62mi - 5:12(8:23/mi) 122/128bpm [1022b/mi] 66cal 357/417W 8) 0.62mi - 4:54(7:54/mi) 122/129bpm [963b/mi] 62cal 359/422W 9) 0.62mi - 5:20(8:36/mi) 132/136bpm [1134b/mi] 75cal 393/429W 10) 0.62mi - 5:11(8:20/mi) 134/139bpm [1118b/mi] 74cal 389/459W 11) 0.62mi - 5:08(8:15/mi) 137/141bpm [1131b/mi] 74cal 376/436W 12) 0.62mi - 5:07(8:14/mi) 135/142bpm [1113b/mi] 72cal 364/443W 13) 0.62mi - 4:55(7:55/mi) 137/146bpm [1084b/mi] 70cal 359/529W 14) 0.28mi - 2:08(7:35/mi) 135/137bpm [1023b/mi] 31cal 364/377W Add a comment
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The one where you realise almost immediately that you're wearing the wrong shoes!
Slipping and sliding my way around the Darnley Mausoleum, decided to go home across the golf course and bumped into Mark & Lynn Champion at the top. Kept my heart rate comfortably in zones 1 and 2 apart from the steepest part of the climb to the mausoleum. 1) 0.62mi - 5:09(8:18/mi) 116/126bpm [962b/mi] 66cal 356/441W 2) 0.62mi - 5:39(9:05/mi) 127/137bpm [1154b/mi] 79cal 361/457W 3) 0.62mi - 5:44(9:14/mi) 133/142bpm [1228b/mi] 85cal 388/465W 4) 0.62mi - 4:49(7:45/mi) 127/135bpm [984b/mi] 68cal 345/409W 5) 0.62mi - 4:58(8:00/mi) 122/132bpm [976b/mi] 64cal 357/450W 6) 0.62mi - 5:06(8:13/mi) 122/129bpm [1003b/mi] 65cal 356/409W 7) 0.62mi - 5:11(8:21/mi) 127/135bpm [1060b/mi] 69cal 395/445W 8) 0.62mi - 4:57(7:58/mi) 124/131bpm [988b/mi] 63cal 379/432W 9) 0.62mi - 4:56(7:57/mi) 126/133bpm [1002b/mi] 65cal 387/473W 10) 0.04mi - 21(9:17/mi) 123/124bpm [1141b/mi] 5cal 358/376W 7th May 2024, 12:54am
Mark J 🇳🇿 wrote: I bloody hate it when you find you have the wrong shoes on. Still a nice run.7th May 2024, 7:55am
Alun wrote: Thanks Mark, it's a beautiful place to run but needs a mudclaw until the ground dries up, this year is particularly wet.7th May 2024, 8:00am
Mark J 🇳🇿 wrote: Yes, so I understand. Our respective families back there keep telling us its been raining since last October. Add a comment
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Post session warm down, up across the Lines, up Chatham Hill, down Rock Avenue, Canterbury Street and back to the car.
1) 0.62mi - 5:35(8:59/mi) 123/130bpm [1106b/mi] 74cal 359/426W 2) 0.62mi - 5:26(8:44/mi) 126/134bpm [1101b/mi] 73cal 339/445W 3) 0.62mi - 5:12(8:23/mi) 134/143bpm [1123b/mi] 75cal 372/471W 4) 0.62mi - 4:39(7:29/mi) 129/132bpm [966b/mi] 64cal 353/388W 5) 0.22mi - 1:40(7:39/mi) 136/140bpm [1040b/mi] 25cal 385/425W Add a comment
Distance Group Track Session
4 x 400m, 4 x 300m, 4 x 200m. 60 seconds between the reps and 3 minutes between the sets. 400s and 300s with Richard K. 400m: 88, 84, 82 and 80 seconds, 300m: 59, 59, 57 and 58 seconds, 200m: 37, 37, 36 and 36 seconds. Feeling pretty strong. 1) 0.25mi - 1:28(5:55/mi) 129/150bpm [763b/mi] 22cal 472/548W 2) 0.03mi - 1:00(31:59/mi) 126/150bpm [4030b/mi] 13cal 96/528W 3) 0.25mi - 1:24(5:39/mi) 135/154bpm [762b/mi] 21cal 493/544W 4) 0.04mi - 1:00(26:46/mi) 135/153bpm [3614b/mi] 14cal 105/513W 5) 0.25mi - 1:22(5:28/mi) 138/157bpm [754b/mi] 21cal 487/550W 6) 0.03mi - 1:00(31:56/mi) 147/159bpm [4694b/mi] 16cal 89/561W 7) 0.25mi - 1:20(5:23/mi) 144/161bpm [775b/mi] 21cal 502/564W 8) 0.12mi - 3:00(25:22/mi) 119/164bpm [3018b/mi] 32cal 110/548W 9) 0.19mi - 59(5:17/mi) 138/157bpm [729b/mi] 14cal 495/570W 10) 0.04mi - 59(26:35/mi) 144/158bpm [3827b/mi] 16cal 111/618W 11) 0.18mi - 59(5:27/mi) 143/158bpm [779b/mi] 15cal 498/571W 12) 0.04mi - 59(26:32/mi) 148/159bpm [3928b/mi] 16cal 112/598W 13) 0.19mi - 57(5:08/mi) 144/159bpm [739b/mi] 14cal 470/566W 14) 0.03mi - 1:00(32:05/mi) 149/161bpm [4781b/mi] 17cal 97/553W 15) 0.19mi - 58(5:11/mi) 145/163bpm [751b/mi] 15cal 507/574W 16) 0.09mi - 3:00(34:29/mi) 116/164bpm [3999b/mi] 23cal 45/562W 17) 0.12mi - 37(4:57/mi) 130/150bpm [643b/mi] 8cal 467/575W 18) 0.04mi - 1:00(22:55/mi) 141/152bpm [3231b/mi] 14cal 125/632W 19) 0.12mi - 37(4:55/mi) 138/154bpm [678b/mi] 9cal 455/602W 20) 0.04mi - 1:00(26:44/mi) 146/157bpm [3902b/mi] 16cal 106/589W 21) 0.12mi - 36(5:01/mi) 141/156bpm [708b/mi] 8cal 468/574W 22) 0.06mi - 1:00(17:53/mi) 151/161bpm [2701b/mi] 15cal 114/653W 23) 0.12mi - 36(4:49/mi) 142/159bpm [685b/mi] 9cal 453/617W 24) 0.11mi - 3:01(27:00/mi) 121/162bpm [3268b/mi] 24cal 58/564W Add a comment
Pre session warm up with various members of the group at different stages.
It can't rain all the time... 1) 0.62mi - 5:11(8:20/mi) 112/126bpm [933b/mi] 65cal 351/442W 2) 0.62mi - 4:54(7:53/mi) 120/126bpm [945b/mi] 67cal 372/396W 3) 0.62mi - 4:50(7:46/mi) 124/132bpm [964b/mi] 67cal 376/411W 4) 0.17mi - 1:19(7:44/mi) 125/131bpm [966b/mi] 18cal 380/396W Add a comment
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Wed 8th May
May 8
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Thu 9th May
May 9
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Fri 10th May
May 10
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Sat 11th May
May 11
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Sun 12th May
May 12
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Mon 13th May
May 13
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Tue 14th May
May 14
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Easy paced 5 miles from Shorne Ridgeway to, from and around the Shorne Wood country park.
Nose breathing for 90% of the run because of the large clusters of insects. 1) 0.62mi - 5:08(8:16/mi) 120/128bpm [992b/mi] 67cal 378/439W 2) 0.62mi - 5:04(8:08/mi) 126/136bpm [1026b/mi] 70cal 379/453W 3) 0.62mi - 4:47(7:41/mi) 128/133bpm [984b/mi] 67cal 391/468W 4) 0.62mi - 4:55(7:54/mi) 131/139bpm [1035b/mi] 70cal 390/459W 5) 0.62mi - 4:42(7:34/mi) 133/137bpm [1005b/mi] 68cal 390/445W 6) 0.62mi - 4:49(7:44/mi) 135/142bpm [1045b/mi] 70cal 388/463W 7) 0.62mi - 4:56(7:57/mi) 135/141bpm [1072b/mi] 72cal 403/465W 8) 0.62mi - 4:42(7:34/mi) 133/136bpm [1006b/mi] 67cal 384/428W 9) 0.15mi - 1:06(7:32/mi) 134/137bpm [1009b/mi] 16cal 405/456W Add a comment
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Post session warm down, up across the Lines and up Chatham Hill with Barry and Richard, back down via Rock Avenue, Medway hospital and Marlborough Road.
1) 0.62mi - 5:34(8:57/mi) 131/141bpm [1173b/mi] 77cal 361/420W 2) 0.62mi - 5:28(8:49/mi) 134/145bpm [1181b/mi] 79cal 372/483W 3) 0.62mi - 5:01(8:05/mi) 137/146bpm [1107b/mi] 73cal 364/433W 4) 0.62mi - 4:40(7:30/mi) 136/141bpm [1020b/mi] 69cal 364/424W 5) 0.38mi - 2:51(7:24/mi) 137/139bpm [1015b/mi] 42cal 370/400W Add a comment
Distance Group Track Session
4 x 1km off of 2 minutes recoveries with Richard K. Reps of 3:53, 3:34, 3:36 and 3:32. Legs always feel better as the session goes on. 1) 0.62mi - 3:53(6:16/mi) 141/152bpm [883b/mi] 60cal 472/550W 2) 0.04mi - 2:00(53:32/mi) 113/151bpm [6049b/mi] 20cal 51/520W 3) 0.62mi - 3:34(5:44/mi) 152/164bpm [872b/mi] 60cal 494/611W 4) 0.06mi - 2:00(32:19/mi) 124/165bpm [4007b/mi] 21cal 63/519W 5) 0.62mi - 3:36(5:47/mi) 155/167bpm [897b/mi] 64cal 493/563W 6) 0.06mi - 2:00(32:13/mi) 128/167bpm [4123b/mi] 22cal 72/530W 7) 0.62mi - 3:32(5:41/mi) 157/170bpm [891b/mi] 61cal 493/592W 8) 0.06mi - 2:14(39:55/mi) 131/171bpm [5229b/mi] 25cal 55/544W Add a comment
Pre session warm up, quite warm tonight and not a sniff of rain for the first time in ages!
1) 0.62mi - 5:05(8:11/mi) 120/132bpm [983b/mi] 67cal 371/449W 2) 0.62mi - 4:41(7:32/mi) 125/132bpm [941b/mi] 67cal 393/418W 3) 0.62mi - 4:45(7:38/mi) 128/132bpm [978b/mi] 67cal 384/405W 4) 0.15mi - 1:07(7:36/mi) 130/134bpm [988b/mi] 16cal 394/417W Add a comment
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Easy paced 3½ miles around the Bligh Way playing fields, legs tired but no aches or pains.
Onwards... 1) 0.62mi - 5:08(8:16/mi) 117/127bpm [968b/mi] 67cal 362/465W 2) 0.62mi - 5:12(8:22/mi) 128/132bpm [1070b/mi] 73cal 380/437W 3) 0.62mi - 4:52(7:50/mi) 131/136bpm [1026b/mi] 70cal 384/416W 4) 0.62mi - 4:47(7:42/mi) 133/137bpm [1023b/mi] 70cal 385/463W 5) 0.62mi - 4:43(7:35/mi) 131/134bpm [994b/mi] 67cal 392/442W 6) 0.4mi - 3:14(8:08/mi) 134/139bpm [1091b/mi] 46cal 385/466W Add a comment
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parkrun Plus
1.7km warm up, Great Lines parkrun tempo (9th in 19:27), faded into the finish but otherwise feeling pretty good, warm down (3km with Owen Featherstone, 2km solo). 1) 0.62mi - 5:06(8:13/mi) 116/127bpm [953b/mi] 65cal 367/417W 2) 0.49mi - 4:20(8:49/mi) 121/128bpm [1066b/mi] 56cal 354/419W 3) 0.62mi - 4:01(6:28/mi) 139/156bpm [899b/mi] 61cal 470/586W 4) 0.62mi - 3:54(6:16/mi) 156/159bpm [977b/mi] 68cal 474/558W 5) 0.62mi - 3:51(6:12/mi) 155/159bpm [962b/mi] 66cal 456/497W 6) 0.62mi - 4:06(6:36/mi) 160/165bpm [1055b/mi] 72cal 458/509W 7) 0.6mi - 3:36(5:59/mi) 161/165bpm [964b/mi] 64cal 472/564W 8) 0.62mi - 5:34(8:57/mi) 134/161bpm [1199b/mi] 76cal 336/526W 9) 0.62mi - 4:46(7:41/mi) 135/141bpm [1036b/mi] 67cal 391/450W 10) 0.62mi - 4:56(7:56/mi) 133/141bpm [1056b/mi] 67cal 386/487W 11) 0.62mi - 4:58(7:59/mi) 122/132bpm [975b/mi] 64cal 375/437W 12) 0.61mi - 5:04(8:20/mi) 124/129bpm [1034b/mi] 66cal 368/432W Add a comment
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Ranscombe Farm circuit, still quite muddy in places but another sunny week should see them dry up (oh, isn't it going to be a bit wet this coming week?? 🤣).
Slowly building in a bit more mileage, just 6½ miles short of the 50 per week target. 1) 0.62mi - 5:14(8:26/mi) 116/127bpm [977b/mi] 67cal 352/452W 2) 0.62mi - 5:14(8:25/mi) 130/136bpm [1093b/mi] 74cal 380/494W 3) 0.62mi - 5:00(8:03/mi) 131/140bpm [1055b/mi] 72cal 389/466W 4) 0.62mi - 5:03(8:08/mi) 134/140bpm [1089b/mi] 74cal 370/499W 5) 0.62mi - 5:30(8:51/mi) 138/146bpm [1220b/mi] 79cal 366/503W 6) 0.62mi - 4:44(7:37/mi) 131/141bpm [999b/mi] 66cal 350/508W 7) 0.62mi - 5:48(9:21/mi) 140/151bpm [1309b/mi] 85cal 393/513W 8) 0.62mi - 4:48(7:43/mi) 143/151bpm [1103b/mi] 72cal 385/527W 9) 0.62mi - 4:52(7:50/mi) 140/147bpm [1097b/mi] 72cal 378/453W 10) 0.62mi - 4:36(7:25/mi) 140/145bpm [1038b/mi] 69cal 376/491W 11) 0.55mi - 4:16(7:47/mi) 141/145bpm [1098b/mi] 64cal 401/462W Add a comment
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6 miles circuit via Strood fire station, Higham triangle, Crutches Lane, Park Pale and A2 slip road back to home, haven't done this for a while...
Struggled tonight, probably a combination of a weekend of gardening and a poor night's sleep, hopefully tomorrow will be a better day! 1) 0.62mi - 5:10(8:20/mi) 113/123bpm [941b/mi] 64cal 361/449W 2) 0.62mi - 4:52(7:51/mi) 120/124bpm [941b/mi] 65cal 354/411W 3) 0.62mi - 5:29(8:50/mi) 123/128bpm [1086b/mi] 72cal 371/447W 4) 0.62mi - 5:16(8:28/mi) 122/128bpm [1033b/mi] 68cal 372/421W 5) 0.62mi - 5:00(8:03/mi) 121/127bpm [974b/mi] 62cal 370/478W 6) 0.62mi - 5:32(8:54/mi) 126/129bpm [1122b/mi] 72cal 360/417W 7) 0.62mi - 5:12(8:22/mi) 124/129bpm [1038b/mi] 65cal 361/420W 8) 0.62mi - 5:35(9:00/mi) 127/132bpm [1142b/mi] 73cal 384/448W 9) 0.62mi - 4:45(7:38/mi) 124/129bpm [946b/mi] 59cal 364/421W 10) 0.52mi - 4:21(8:19/mi) 126/129bpm [1047b/mi] 56cal 373/462W Add a comment
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Post session warm down Medway Park, Wood Street, Sally Port Gardens, King's Bastion, loop around the Naval Memorial and back down to Medway Park.
1) 0.62mi - 5:17(8:30/mi) 124/131bpm [1054b/mi] 70cal 360/438W 2) 0.62mi - 5:23(8:39/mi) 131/135bpm [1134b/mi] 75cal 385/420W 3) 0.62mi - 4:55(7:55/mi) 127/131bpm [1004b/mi] 66cal 360/480W 4) 0.29mi - 2:20(7:56/mi) 123/126bpm [976b/mi] 30cal 349/371W Add a comment
Distance Group Track Session
8 x 400m off of 60 seconds recoveries, some faster and some slower. 88, 81, 81, 82, 86, 80, 78 and 88 seconds per rep. 1) 0.25mi - 1:28(5:53/mi) 131/148bpm [770b/mi] 21cal 504/586W 2) 0.03mi - 1:00(32:13/mi) 125/148bpm [4027b/mi] 12cal 95/491W 3) 0.25mi - 1:21(5:25/mi) 134/154bpm [725b/mi] 19cal 505/594W 4) 0.04mi - 1:00(26:46/mi) 138/154bpm [3694b/mi] 14cal 94/521W 5) 0.25mi - 1:21(5:27/mi) 139/156bpm [758b/mi] 20cal 515/615W 6) 0.04mi - 1:00(22:59/mi) 137/156bpm [3149b/mi] 14cal 111/496W 7) 0.25mi - 1:22(5:31/mi) 140/157bpm [773b/mi] 21cal 512/621W 8) 0.04mi - 1:01(23:17/mi) 138/157bpm [3214b/mi] 15cal 106/503W 9) 0.25mi - 1:26(5:47/mi) 137/155bpm [792b/mi] 21cal 489/585W 10) 0.04mi - 1:00(23:03/mi) 138/155bpm [3180b/mi] 14cal 109/481W 11) 0.25mi - 1:20(5:21/mi) 143/160bpm [764b/mi] 20cal 525/622W 12) 0.04mi - 1:00(27:02/mi) 144/161bpm [3892b/mi] 16cal 96/510W 13) 0.25mi - 1:18(5:14/mi) 146/162bpm [765b/mi] 20cal 512/602W 14) 0.05mi - 1:01(20:27/mi) 147/163bpm [3005b/mi] 16cal 117/530W 15) 0.25mi - 1:28(5:53/mi) 142/157bpm [835b/mi] 24cal 483/570W 16) 0.03mi - 1:00(32:22/mi) 136/156bpm [4403b/mi] 14cal 80/482W Add a comment
Pre session warm up, Medway Park to the Garrison to chat with the group and then back to Medway Park for my track session.
1) 0.62mi - 5:04(8:09/mi) 117/127bpm [953b/mi] 66cal 370/454W 2) 0.62mi - 5:12(8:23/mi) 117/128bpm [981b/mi] 66cal 367/460W 3) 0.62mi - 4:49(7:45/mi) 123/129bpm [953b/mi] 65cal 378/515W 4) 0.28mi - 2:16(8:06/mi) 132/136bpm [1069b/mi] 32cal 403/516W Add a comment
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Wed 15th May
May 15
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Thu 16th May
May 16
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Fri 17th May
May 17
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Sat 18th May
May 18
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Sun 19th May
May 19
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Mon 20th May
May 20
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Tue 21st May
May 21
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Evening Recovery Run
Very easy paced run via Rede Court Road, Brompton Farm Road, footpaths to Cooling Road and back via Brompton Farm Road and Rede Court Road. Legs tired, body and brain more so. 1) 0.62mi - 5:13(8:23/mi) 115/123bpm [964b/mi] 65cal 354/431W 2) 0.62mi - 5:13(8:24/mi) 123/128bpm [1034b/mi] 69cal 369/517W 3) 0.62mi - 4:50(7:47/mi) 124/129bpm [965b/mi] 65cal 360/406W 4) 0.62mi - 5:22(8:38/mi) 130/134bpm [1122b/mi] 74cal 374/419W 5) 0.62mi - 5:08(8:15/mi) 130/135bpm [1073b/mi] 72cal 372/435W 6) 0.16mi - 1:21(8:41/mi) 129/135bpm [1119b/mi] 18cal 362/437W Add a comment
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Post session warm down, nothing else to report...
1) 0.62mi - 4:33(7:20/mi) 132/141bpm [968b/mi] 68cal 410/469W 2) 0.62mi - 5:00(8:03/mi) 132/138bpm [1063b/mi] 73cal 373/401W 3) 0.62mi - 5:21(8:37/mi) 128/133bpm [1102b/mi] 73cal 358/376W 4) 0.14mi - 1:14(8:40/mi) 125/127bpm [1084b/mi] 16cal 355/367W Add a comment
3 laps of jog the bends with strides on the straights, nice to stick the Dragonflies on again, haven't worn them since September...
All will be well if I can shift whatever is living in my throat...🦠 1) 0.06mi - 26(7:39/mi) 99/113bpm [757b/mi] 3cal 395/476W 2) 0.06mi - 19(4:59/mi) 123/132bpm [612b/mi] 4cal 482/532W 3) 0.06mi - 30(7:59/mi) 137/140bpm [1093b/mi] 8cal 422/566W 4) 0.06mi - 19(5:06/mi) 144/149bpm [735b/mi] 5cal 500/547W 5) 0.06mi - 30(8:01/mi) 149/150bpm [1195b/mi] 8cal 434/597W 6) 0.06mi - 21(5:31/mi) 149/151bpm [823b/mi] 6cal 439/473W 7) 0.06mi - 29(7:41/mi) 150/152bpm [1152b/mi] 8cal 429/524W 8) 0.06mi - 19(5:13/mi) 150/153bpm [783b/mi] 5cal 477/526W 9) 0.06mi - 31(8:14/mi) 153/154bpm [1260b/mi] 9cal 448/554W 10) 0.06mi - 19(5:05/mi) 150/152bpm [763b/mi] 5cal 478/567W 11) 0.06mi - 31(8:24/mi) 151/154bpm [1269b/mi] 9cal 410/552W 12) 0.06mi - 19(5:06/mi) 150/153bpm [766b/mi] 5cal 485/571W 13) 0.01mi - 7(9:44/mi) 153/153bpm [1490b/mi] 3cal 545/593W Add a comment
Pre session warm up including testing out the new Nimbus 25s, they sure are light and bouncy...
1) 0.62mi - 4:29(7:12/mi) 131/139bpm [944b/mi] 66cal 410/466W 2) 0.62mi - 4:23(7:03/mi) 139/143bpm [980b/mi] 68cal 409/427W 3) 0.62mi - 4:19(6:56/mi) 143/145bpm [992b/mi] 69cal 418/438W 4) 0.15mi - 1:01(6:47/mi) 143/147bpm [969b/mi] 16cal 426/444W Add a comment
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Post race warm down with Justin and Jack, a late night at the track...
1) 0.62mi - 4:58(7:59/mi) 127/135bpm [1014b/mi] 69cal 368/440W 2) 0.62mi - 4:53(7:52/mi) 132/136bpm [1038b/mi] 71cal 376/386W 3) 0.62mi - 4:45(7:39/mi) 134/137bpm [1025b/mi] 70cal 387/400W 4) 0.14mi - 1:06(7:36/mi) 136/139bpm [1033b/mi] 16cal 389/398W Add a comment
SCVAC, division 1, Match 1, M50 3,000m
Went out fairly hard and tried to hang on to the M50 race leaders, didn't really manage it. Lap splits of 42, 83, 86, 86, 86, 87, 87 and 84 for the final lap. Happy enough with 10:40ish but lots of work to do just to get back to last summer's times. 1) 0.12mi - 41(5:47/mi) 114/141bpm [659b/mi] 7cal 487/634W 2) 0.25mi - 1:23(5:34/mi) 148/158bpm [824b/mi] 24cal 505/517W 3) 0.25mi - 1:26(5:45/mi) 154/157bpm [886b/mi] 24cal 503/512W 4) 0.25mi - 1:26(5:45/mi) 156/158bpm [898b/mi] 25cal 498/508W 5) 0.25mi - 1:26(5:46/mi) 159/161bpm [917b/mi] 25cal 491/501W 6) 0.25mi - 1:27(5:51/mi) 160/161bpm [936b/mi] 26cal 490/497W 7) 0.25mi - 1:27(5:51/mi) 161/164bpm [941b/mi] 26cal 485/492W 8) 0.25mi - 1:24(5:37/mi) 165/167bpm [927b/mi] 26cal 491/518W 9) 0.01mi - 1(3:56/mi) 166/166bpm [653b/mi] 1cal 511/512W Add a comment
Pre race warm up with Anthony, Jack, Justin and Dan.
No idea how tonight is going to play out??? 1) 0.62mi - 5:00(8:03/mi) 118/131bpm [951b/mi] 65cal 366/411W 2) 0.62mi - 4:42(7:33/mi) 127/131bpm [959b/mi] 67cal 393/425W 3) 0.62mi - 4:53(7:52/mi) 127/131bpm [1000b/mi] 69cal 385/478W 4) 0.2mi - 1:36(7:59/mi) 125/131bpm [997b/mi] 21cal 385/413W Add a comment
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Warm up for a 5,000m or a test of my hamstring, the right one passed but not the left.
Tightness presenting towards the bottom of the muscle group but might be referring from elsewhere. Far from ideal... 1) 0.62mi - 5:12(8:22/mi) 113/124bpm [945b/mi] 66cal 363/405W 2) 0.62mi - 4:51(7:49/mi) 124/128bpm [969b/mi] 67cal 382/409W 3) 0.62mi - 4:42(7:33/mi) 129/132bpm [975b/mi] 67cal 394/421W 4) 0.62mi - 4:41(7:32/mi) 131/137bpm [988b/mi] 68cal 389/414W 5) 0.08mi - 38(8:17/mi) 130/132bpm [1078b/mi] 8cal 347/364W Add a comment
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Very easy run to the end of Old Watling Street and back, nothing strenuous until my hamstrings have been checked out...
1) 0.62mi - 5:20(8:35/mi) 112/121bpm [962b/mi] 66cal 353/464W 2) 0.62mi - 5:13(8:24/mi) 120/126bpm [1008b/mi] 69cal 366/416W 3) 0.62mi - 4:52(7:50/mi) 120/126bpm [939b/mi] 63cal 377/424W 4) 0.38mi - 3:12(8:21/mi) 121/127bpm [1011b/mi] 41cal 376/461W Add a comment
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Three laps around Peter's Village and the Riverside path, hamstring felt okay (after Steve's treatment) but I wasn't pushing particularly hard.
Let's see how the rest of the week goes?? 1) 0.62mi - 5:09(8:17/mi) 113/123bpm [936b/mi] 64cal 356/422W 2) 0.62mi - 4:55(7:54/mi) 124/131bpm [980b/mi] 68cal 391/485W 3) 0.62mi - 4:43(7:35/mi) 125/128bpm [948b/mi] 65cal 372/418W 4) 0.62mi - 4:53(7:51/mi) 127/132bpm [997b/mi] 68cal 393/498W 5) 0.62mi - 4:49(7:45/mi) 127/130bpm [985b/mi] 65cal 386/422W 6) 0.62mi - 4:45(7:38/mi) 128/135bpm [978b/mi] 65cal 376/465W 7) 0.62mi - 4:55(7:55/mi) 131/135bpm [1037b/mi] 69cal 387/535W 8) 0.62mi - 4:55(7:54/mi) 129/133bpm [1019b/mi] 67cal 373/413W 9) 0.05mi - 23(7:20/mi) 130/132bpm [954b/mi] 5cal 349/365W Add a comment
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