riggys99

M50 South Yorkshire

Thomson's Gazelle (71)

About
Bests
All Races
Pics
Mileage
Training
Blog

About Me
This user has not added a description. Show More...

Random Q&A	See your Q&A
This user has not completed any responses.

Recent Blogs
Taper ideas from Runners Connect	7th Apr
Trust 10k Clumber Park Worksop	Jan 2024
Nearly maravan time	Nov 2023
The race I went back in time	Nov 2023
marathon training wk 1/18	Dec 2022

My parkrun
Rother Valley parkrun

Recent Training
7th May	General	0.2mi	10:46
6th May	Dog Walking	0.6mi	25:33
6th May	Easy	5mi	50:13
6th May	Dog Walking	0.2mi	7:10
5th May	Tempo	9mi	1:20:36

Planned Races	Show more
Clumber Park parkrun	11th May
June Virtual Mile	1st Jun
The Three Lakes Classic	22nd Jun
July Virtual Mile	1st Jul
August Virtual Mile	1st Aug

12 Month Benchmarks	Run
Mile	6:09
5k	19:55
5mi	32:15
10k	40:00
10mi	1:08:28
Half	1:30:11
20mi	2:48:05

Recent Pictures	Show more

2024 Targets	Set your targets
Run 2000

Recent Threads
The sub 3.30 marathon thread
How was your run today?
The Sub 3:15 Marathon Thread
The virtual mile thread
70% WAVA
Training plans for today?

Buddies (15)

Followers (10)

Badges Collected	See available badges
+ 214 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	16						6:13 70.72	6:09 71.48	6:09 6:09/mi	71.48
5km	36	22:15 64.63	20:01 71.84	19:01 76.82	19:29 75.26	19:58 74.35	19:32 76.62	19:59 74.89	19:01 6:07/mi	76.82
10km	13	43:23 67.34	40:26 72.86	39:22 74.84	40:20 74.29			40:14 75.76	39:22 6:20/mi	75.76
10mi	2	1:23:38 57.73	1:12:26 67.22						1:12:26 7:15/mi	67.22
13.1mi	9	1:40:31 63.53	1:30:34 71.13	1:26:37 74.37		1:32:25 71.55	1:29:36 73.80		1:26:37 6:37/mi	74.37
14mi	1		1:46:38 64.85						1:46:38 7:37/mi	64.85
26.2mi	5	3:27:35 64.51	3:05:52 72.67		3:11:28 71.16		3:30:47 65.78		3:05:52 7:06/mi	72.67
26.7mi	1					3:23:09 69.86			3:23:09 7:37/mi	69.86

Date	Planned Races			Distance
27 Apr	Tissington Trail Marathon			26.2mi
5 Apr	Monsal Trail April Half Marathon (Saturday)			13.1mi
25 Jan	Tissington Trail half marathon (Saturday)			13.1mi
1 Dec	December Virtual Mile Confirmed			1mi
6 Oct	Wild Deer Trail @ Thoresby Park HM			13.1mi
1 Oct	October Virtual Mile Confirmed			1mi
15 Sep	ABP HUMBER COASTAL HALF MARATHON Confirmed			13.1mi
1 Sep	September Virtual Mile Confirmed			1mi
1 Aug	August Virtual Mile Confirmed			1mi
1 Jul	July Virtual Mile Confirmed			1mi
22 Jun	The Three Lakes Classic Confirmed			14mi
1 Jun	June Virtual Mile Confirmed			1mi
11 May	Clumber Park parkrun Confirmed			5km
2024		Result	WAVA	Distance
1 May	Fetch Virtual 5K Challenge		0.00	5km
1 May	May Virtual Mile		0.00	1mi
1 Apr	April Virtual Mile PB	6:09	71.48	1mi
1 Apr	Fetch Virtual 5K Challenge	20:36	72.65	5km
24 Mar	Trust 10K - Clumber Park	41:20	73.75	10km
1 Mar	March Virtual Mile	6:26	68.33	1mi
1 Mar	Fetch Virtual 5K Challenge	20:09	74.27	5km
25 Feb	Trust 10K - Clumber Park	42:16	72.12	10km
3 Feb	Clumber Park parkrun	20:51	71.78	5km
1 Feb	Fetch Virtual 5K Challenge	20:51	71.78	5km
1 Feb	February Virtual Mile	6:28	67.98	1mi
28 Jan	Trust 10K - Clumber Park	43:13	70.53	10km
1 Jan	Cleethorpes AC NYD 10K SB	40:14	75.76	10km
1 Jan	Fetch Virtual 5K Challenge SB	19:59	74.89	5km
1 Jan	January Virtual Mile	6:17	69.97	1mi
2023		Result	WAVA	Distance
16 Dec	Rother Valley parkrun	20:18	73.73	5km
1 Dec	December Virtual Mile	6:26	68.33	1mi
1 Dec	Fetch Virtual 5K Challenge	20:07	74.40	5km
5 Nov	Rother Valley Autumn Half	1:31:03	73.28	13.1mi
1 Nov	November Virtual Mile	6:17	69.97	1mi
1 Nov	Fetch Virtual 5K Challenge	19:55	75.14	5km
1 Oct	Fetch Virtual 5K Challenge SB	19:32	76.62	5km
1 Oct	October Virtual Mile	6:13	70.72	1mi
17 Sep	ABP HUMBER COASTAL HALF MARATHON	1:30:57	73.36	13.1mi
1 Sep	September Virtual Mile	6:14	70.53	1mi
1 Sep	Fetch Virtual 5K Challenge	20:04	74.58	5km
1 Aug	August Virtual Mile	6:15	70.34	1mi
1 Aug	Fetch Virtual 5K Challenge	19:48	75.59	5km
1 Jul	July Virtual Mile	6:25	68.51	1mi
1 Jun	June Virtual Mile	6:14	69.97	1mi
27 May	Rother Valley parkrun	20:11	73.55	5km
1 May	May Virtual Mile SB	6:13	70.15	1mi
23 Apr	The Longhorn Marathon SB	3:30:47	65.78	26.2mi
2 Apr	The Monsal Trail Half Marathon & 10k Sunday SB	1:29:36	73.80	13.1mi
1 Apr	April Virtual Mile	6:30	67.10	1mi
1 Mar	March Virtual Mile	6:32	66.75	1mi
1 Feb	February Virtual Mile	6:29	67.27	1mi
31 Jan	January Virtual Mile	6:42	65.09	1mi
2022		Result	WAVA	Distance
20 Nov	Vigilantes Maravan - Day 2 PB	3:23:09	69.86	26.7mi
18 Sep	ABP HUMBER COASTAL HALF MARATHON SB	1:32:25	71.55	13.1mi
2 Jul	Rother Valley parkrun SB	19:58	74.35	5km
16 Apr	Rother Valley parkrun	21:01	70.07	5km
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
1 Jan	Cleethorpes New Year's Day 10k		0.00	10km
2021		Result	WAVA	Distance
20 Nov	Vigilantes Maravan - Day 1		0.00	26.2mi
7 Nov	Gainsborough & Morton Striders 10k	40:46	73.50	10km
25 Sep	Rother Valley parkrun	19:39	74.94	5km
19 Sep	ABP Humber Coastal 10k celebration SB	40:20	74.29	10km
11 Sep	Rother Valley parkrun	19:34	75.26	5km
28 Aug	Rother Valley parkrun	19:50	74.25	5km
21 Aug	Rother Valley parkrun	20:07	73.20	5km
24 Jul	Rother Valley Parkrun	19:59	73.69	5km
18 Jul	Ørsted Great Grimsby 10km Road Race	41:49	71.65	10km
31 May	Boston Marathon UK SB	3:11:28	71.16	26.2mi
24 Apr	Fake parkrun SB	19:29	74.98	5km
20 Mar	Fake parkrun	19:44	74.03	5km
2020		Result	WAVA	Distance
14 Nov	Fake parkrun PB	19:01	76.82	5km
18 Oct	Thoresby 10k	41:11	72.14	10km
17 Oct	Fake parkrun	19:59	73.11	5km
10 Oct	Fake parkrun	20:24	71.61	5km
26 Sep	Fake parkrun	20:24	71.61	5km
19 Sep	Fake parkrun	23:59	60.91	5km
8 Mar	Retford Half Marathon PB	1:26:37	74.37	13.1mi
23 Feb	Run your Heart Out Valentines 10k PB	39:22	74.84	10km
2019		Result	WAVA	Distance
15 Dec	The Derby Runner Bolsover 10k SB	40:26	72.86	10km
16 Nov	Rother Valley Running Festival Marathon PB	3:05:52	72.67	26.2mi
22 Sep	New York Bakery Global Energy Race	42:02	70.09	10km
15 Sep	ABP Humber Coastal half marathon	1:31:39	70.29	13.1mi
11 Aug	Newark Half Marathon SB	1:30:34	71.13	13.1mi
21 Jul	Orsted Great Grimsby 10k	40:46	72.27	10km
13 Jul	Rotherham parkrun	20:53	69.40	5km
7 Jul	Spire 10 Mile PB	1:12:26	67.22	10mi
29 Jun	Rotherham parkrun	20:59	69.07	5km
15 Jun	3 Lakes Classic PB	1:46:38	64.85	14mi
1 Jun	Rother Valley parkrun	20:25	70.43	5km
15 Apr	Boston Marathon	3:13:13	69.30	26.2mi
30 Mar	Rother Valley parkrun SB	20:01	71.84	5km
10 Mar	Retford Half Marathon	1:34:01	67.93	13.1mi
2 Mar	Rother Valley parkrun	21:06	68.15	5km
2018		Result	WAVA	Distance
2 Dec	Percy Pud 10k SB	43:23	67.34	10km
17 Nov	Rother Valley Running Festival Marathon SB	3:27:35	64.51	26.2mi
16 Sep	ABP Coastal Half Marathon SB	1:40:31	63.53	13.1mi
7 Jul	Rother Valley parkrun SB	22:15	64.63	5km
1 Jul	spire 10 miles SB	1:23:38	57.73	10mi
2 Jun	Rother Valley parkrun	23:25	60.93	5km
12 May	Rother Valley parkrun	24:53	57.34	5km
28 Apr	Rother Valley parkrun	25:40	55.59	5km
21 Apr	Rother Valley parkrun	25:29	55.99	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	34	26	34	23	9	0	0	0	0	0	0	0	126
2024	207	91	159	137	37	0	0	0	0	0	0	0	632
2023	35	48	32	30	37	26	17	21	35	30	14	11	335
2023	201	193	212	107	200	169	127	184	159	172	129	153	2005
2022	39	32	45	50	47	32	35	37	32	31	30	22	431
2022	66	49	143	170	235	225	127	74	153	161	157	109	1669
2021	145	47	146	157	200	79	91	109	161	210	115	17	1477
2020	26	18	26	21	28	39	39	52	58	63	33	9	413
2020	187	178	157	119	227	137	154	211	166	174	206	189	2105
2019	0	13	29	38	6	23	11	25	37	27	25	29	264
2019	128	68	166	118	129	164	180	207	177	165	135	167	1805
2018	0	0	0	0	26	30	35	45	36	3	0	0	174
2018	0	0	0	52	97	116	119	139	123	165	100	158	1069

Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16
9.9mi, 1:20:21 Run - Medium Long Run Medium long run/tempo run Good run but still a little breezy in places Legs felt good on tempo run. Last mile of tempo run uphill and into wind/wind blowing across field. Warm up 1) 1mi - 8:58(8:58/mi) 127/137bpm [1140b/mi] 92cal 6.69/7.26mph Z2 2) 1mi - 8:23(8:23/mi) 143/150bpm [1199b/mi] 104cal 7.16/7.53mph 3) 1mi - 8:00(8:00/mi) 137/147bpm [1095b/mi] 90cal 7.5/8.14mph 4) 1mi - 8:49(8:49/mi) 141/149bpm [1243b/mi] 100cal 6.81/7.95mph 5) 1mi - 8:38(8:38/mi) 146/152bpm [1259b/mi] 103cal 6.95/7.89mph 6) 0.1mi - 50(8:24/mi) 144/146bpm [1209b/mi] 9cal 7.15/7.81mph Z3 7) 1mi - 7:10(7:10/mi) 159/166bpm [1139b/mi] 98cal 8.38/8.91mph 8) 1mi - 7:15(7:15/mi) 160/166bpm [1160b/mi] 99cal 8.27/9.06mph 9) 1mi - 7:13(7:13/mi) 156/163bpm [1126b/mi] 94cal 8.31/8.85mph 10) 1mi - 7:32(7:32/mi) 161/168bpm [1214b/mi] 104cal 7.96/8.79mph. (Uphill/into wind) Cool down 11) 0.13mi - 1:20(10:22/mi) 154/167bpm [1596b/mi] 16cal 5.79/7.93mph 12) 0.63mi - 6:14(9:54/mi) 133/141bpm [1317b/mi] 37cal 6.06/6.99mph 10th Apr 2024, 9:44pm Velociraptor wrote: Well done :) 10th Apr 2024, 9:55pm riggys99 wrote: Thanks 10th Apr 2024, 10:35pm Sombrero wrote: Nicely done. 10th Apr 2024, 10:38pm riggys99 wrote: Thankyou 11th Apr 2024, 7:06am Bowman 🇸🇪 wrote: Well run, nice mid week MLR Sir! 11th Apr 2024, 7:10am riggys99 wrote: Thanks it’s kind of my weekend as working Friday Saturday and Sunday. Long run today (Thursday) 11th Apr 2024, 7:12am Bowman 🇸🇪 wrote: I thought so, but still :) Have fun on your LR! 11th Apr 2024, 9:29am riggys99 wrote: I will thanks 🤩 Add a comment 0.5mi, 24:31 Walk - Dog Walking 1) 0.5mi - 24:31(49:03/mi) 73/96bpm [3580b/mi] 81cal 17/79rpm 1.22/3.65mph Add a comment	0.4mi, 14:30 Walk - Dog Walking 1) 0.13mi - 4:32(34:40/mi) 107/122bpm [3710b/mi] 30cal 4/62rpm 1.73/22.44mph 2) 0.28mi - 9:58(35:53/mi) 101/109bpm [3625b/mi] 46cal 21/61rpm 1.67/3.49mph Add a comment 14.2mi, 2:00:03 Run - Long Run Long run with 4 0.25 surges at marathon HR Nice run bit busy at Rother Valley Sunny with a bit of breeze. Muddy on back part of pit on way home. Surges felt good Legs felt good after yesterdays tempo run 1) 1mi - 8:31(8:31/mi) 129/140bpm [1099b/mi] 94cal 7.04/7.58mph 2) 1mi - 8:20(8:20/mi) 146/151bpm [1216b/mi] 106cal 7.21/7.62mph 3) 1mi - 7:41(7:41/mi) 139/145bpm [1068b/mi] 90cal 7.81/8.33mph 4) 1mi - 7:55(7:55/mi) 144/151bpm [1139b/mi] 95cal 7.58/8.08mph 5) 1mi - 7:58(7:58/mi) 146/151bpm [1164b/mi] 97cal 7.53/7.78mph 6) 0.25mi - 2:06(8:21/mi) 147/150bpm [1228b/mi] 24cal 7.18/7.66mph Surge 1 7) 0.25mi - 1:40(6:41/mi) 160/164bpm [1070b/mi] 23cal 8.97/9.06mph Recovery 8) 0.52mi - 4:14(8:05/mi) 150/163bpm [1212b/mi] 52cal 7.42/8.83mph Surge 2 9) 0.25mi - 1:41(6:43/mi) 158/161bpm [1061b/mi] 23cal 8.93/9.02mph Recovery 10) 1mi - 8:04(8:04/mi) 152/162bpm [1227b/mi] 101cal 7.43/9.02mph 11) 1mi - 8:06(8:06/mi) 150/154bpm [1215b/mi] 96cal 7.41/7.74mph 12) 0mi - 3(10:29/mi) 153/153bpm [1603b/mi] 5.73/7.24mph Surge 3 13) 0.25mi - 1:44(6:54/mi) 160/164bpm [1105b/mi] 23cal 8.69/8.66mph Recovery 14) 0.44mi - 3:33(8:00/mi) 155/163bpm [1239b/mi] 46cal 7.51/8.47mph Surge 4 15) 0.25mi - 1:45(7:01/mi) 161/165bpm [1131b/mi] 24cal 8.54/8.56mph Recovery / rest of run 16) 0.78mi - 8:46(11:16/mi) 152/162bpm [1711b/mi] 104cal 5.33/8.31mph 17) 1mi - 9:12(9:12/mi) 148/157bpm [1362b/mi] 92cal 6.52/7.66mph 18) 1mi - 8:22(8:22/mi) 146/156bpm [1222b/mi] 72cal 7.17/7.97mph 19) 1mi - 9:02(9:02/mi) 147/153bpm [1328b/mi] 81cal 6.64/8.22mph 20) 0.2mi - 1:55(9:45/mi) 133/149bpm [1296b/mi] 12cal 6.16/36.23mph 21) 0.97mi - 9:24(9:42/mi) 140/148bpm [1358b/mi] 67cal 6.19/7.1mph 11th Apr 2024, 2:25pm Bowman 🇸🇪 wrote: Nice i recognize parts of the the route, looks really nice. Well run! 11th Apr 2024, 4:55pm riggys99 wrote: Thanks yes part on Rother valley and the pit that i run on a lot 11th Apr 2024, 8:42pm Mark J 🇳🇿 wrote: Lovely run. Nice that the weathers finally broken too. 11th Apr 2024, 9:02pm Velociraptor wrote: Excellent :) 11th Apr 2024, 10:18pm riggys99 wrote: Thanks. Yes just in time for me to start back at work Add a comment 0.4mi, 21:04 Walk - Dog Walking 1) 0.44mi - 21:04(47:47/mi) 82/93bpm [3918b/mi] 78cal 15/76rpm 1.25/3.36mph Add a comment	2.6mi, 24:34 Run - Easy Short easy run. 1) 1mi - 9:13(9:13/mi) 124/136bpm [1144b/mi] 92cal 6.51/6.85mph 2) 1mi - 9:20(9:20/mi) 130/141bpm [1212b/mi] 95cal 6.43/7.18mph 3) 0.61mi - 6:01(9:54/mi) 134/140bpm [1326b/mi] 63cal 6.07/7.06mph 12th Apr 2024, 5:14pm Bowman 🇸🇪 wrote: Good one! Add a comment 0.6mi, 19:17 Walk - Dog Walking 1) 0.57mi - 19:17(33:33/mi) 90/111bpm [3019b/mi] 84cal 26/90rpm 1.79/22.83mph Add a comment	6.3mi, 55:55 Run - Steady-State Bit of a quicker recovery using HR range for a P+D general aerobic run Mile warm up first and last 1/3 mile as cool down. Into wind along A57. Legs felt good 1) 1mi - 9:24(9:24/mi) 127/141bpm [1194b/mi] 97cal 6.38/33.5mph 2) 1mi - 8:12(8:12/mi) 143/150bpm [1172b/mi] 101cal 7.32/8.6mph 3) 1mi - 8:37(8:37/mi) 142/153bpm [1224b/mi] 103cal 6.96/7.91mph 4) 1mi - 8:55(8:55/mi) 144/155bpm [1284b/mi] 104cal 6.73/7.16mph 5) 1mi - 8:38(8:38/mi) 144/154bpm [1242b/mi] 97cal 6.95/7.85mph 6) 1mi - 9:06(9:06/mi) 142/146bpm [1291b/mi] 96cal 6.6/7.43mph 7) 0.01mi - 7(9:42/mi) 141/141bpm [1368b/mi] 1cal 6.19/6.7mph 8) 0.32mi - 2:57(9:18/mi) 136/141bpm [1265b/mi] 24cal 6.45/6.74mph 13th Apr 2024, 7:15pm Velociraptor wrote: Well done :) 13th Apr 2024, 9:06pm Mark J 🇳🇿 wrote: Solid. 13th Apr 2024, 9:15pm Bowman 🇸🇪 wrote: Well run! 13th Apr 2024, 10:09pm riggys99 wrote: Thanks 15th Apr 2024, 12:03am tipsku wrote: Well done, mileage is nicely ticking over 15th Apr 2024, 12:06am riggys99 wrote: Yes thanks Add a comment 1.2mi, 54:31 Walk - Dog Walking 1) 1mi - 48:57(48:57/mi) 69/101bpm [3377b/mi] 147cal 15/79rpm 1.23/3.65mph 2) 0.16mi - 5:35(35:38/mi) 64/76bpm [2280b/mi] 19cal 23/60rpm 1.68/3.84mph Add a comment	0.4mi, 17:44 Walk - Dog Walking 1) 0.42mi - 17:44(42:22/mi) 73/89bpm [3092b/mi] 56cal 19/78rpm 1.42/3.76mph Add a comment	3.1mi, 30:13 Run - Easy Wet cold and windy Easy run Legs felt good but hands numb from the wind and rain 1) 1mi - 9:49(9:49/mi) 121/136bpm [1187b/mi] 95cal 6.11/18.39mph 2) 1mi - 9:52(9:52/mi) 129/140bpm [1272b/mi] 100cal 6.08/7.31mph 3) 1mi - 9:34(9:34/mi) 127/136bpm [1216b/mi] 88cal 6.27/7.43mph 4) 0.11mi - 59(9:16/mi) 131/134bpm [1214b/mi] 10cal 6.48/6.32mph 15th Apr 2024, 8:12pm Bowman 🇸🇪 wrote: Nice and easy! 15th Apr 2024, 8:30pm riggys99 wrote: Thanks 15th Apr 2024, 9:52pm Mark J 🇳🇿 wrote: MM, wet, cold and windy. Really selling that one to me. Well done for getting out there and still doing it. 15th Apr 2024, 11:03pm riggys99 wrote: Just a typical spring day in South Yorkshire 😁 Add a comment 0.2mi, 8:43 Walk - Dog Walking 1) 0.19mi - 8:43(46:13/mi) 67/81bpm [3096b/mi] 26cal 15/78rpm 1.3/3.21mph Add a comment 0.3mi, 8:50 Walk - Dog Walking 1) 0.25mi - 8:50(36:01/mi) 77/94bpm [2774b/mi] 35cal 19/90rpm 1.67/4.13mph Add a comment	5.4mi, 49:14 Run - Easy Nice evening run on a lovely route 1) 1mi - 9:01(9:01/mi) 120/132bpm [1082b/mi] 83cal 6.66/8.06mph 2) 1mi - 10:14(10:14/mi) 134/146bpm [1371b/mi] 110cal 5.87/7.18mph 3) 1mi - 8:52(8:52/mi) 129/141bpm [1144b/mi] 82cal 6.77/9.37mph 4) 1mi - 8:43(8:43/mi) 136/142bpm [1186b/mi] 90cal 6.88/7.24mph 5) 1mi - 9:14(9:14/mi) 134/144bpm [1237b/mi] 86cal 6.5/6.97mph 6) 0.35mi - 3:11(9:06/mi) 127/134bpm [1156b/mi] 23cal 6.59/6.89mph 16th Apr 2024, 10:47pm Sombrero wrote: Nice work. Is that up past the Red Lion? 16th Apr 2024, 10:58pm riggys99 wrote: Thanks. No along the Chesterfield canal up to north anston then across the fields to Todwick then back to Kivo 17th Apr 2024, 12:19am Sombrero wrote: Ah makes sense. I've never been very good at map reading lol 17th Apr 2024, 1:30am riggys99 wrote: 😁 i came up in todwick just up from the red lion 17th Apr 2024, 5:04am Bowman 🇸🇪 wrote: Nice run! 17th Apr 2024, 9:56am riggys99 wrote: Thanks Add a comment 0.8mi, 29:37 Walk - Dog Walking 1) 0.75mi - 29:37(39:26/mi) 82/107bpm [3233b/mi] 113cal 22/79rpm 1.52/11.04mph Add a comment 0.4mi, 16:30 Walk - Dog Walking 1) 0.42mi - 16:30(39:04/mi) 77/87bpm [3008b/mi] 62cal 19/80rpm 1.54/28.85mph Add a comment
Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23
0.6mi, 23:06 Walk - Dog Walking 1) 0.59mi - 23:06(39:18/mi) 64/83bpm [2515b/mi] 49cal 22/103rpm 1.53/3.59mph Add a comment	10.1mi, 1:25:44 Run - Medium Long Run Nice midweek medium long run. Legs felt good at times at to wind the pace in a little as didn’t want to drain the legs to much Manage to pick about best part of day weather wise not to cold and not raining but a little breezy especially along A57 Z1 warm up 1) 1mi - 8:50(8:50/mi) 123/143bpm [1087b/mi] 87cal 6.79/8.18mph Z2 2) 1mi - 8:00(8:00/mi) 147/153bpm [1176b/mi] 105cal 7.5/8.58mph 3) 1mi - 8:04(8:04/mi) 148/158bpm [1194b/mi] 104cal 7.44/8.18mph 4) 1mi - 8:39(8:39/mi) 148/152bpm [1280b/mi] 108cal 6.94/7.49mph 5) 1mi - 8:16(8:16/mi) 148/154bpm [1224b/mi] 101cal 7.25/7.83mph 6) 1mi - 8:09(8:09/mi) 149/154bpm [1214b/mi] 99cal 7.36/7.7mph 7) 1mi - 8:39(8:39/mi) 149/158bpm [1290b/mi] 103cal 6.93/7.91mph 8) 1mi - 8:39(8:39/mi) 145/157bpm [1255b/mi] 90cal 6.93/8.08mph 9) 1mi - 8:54(8:54/mi) 148/156bpm [1317b/mi] 97cal 6.74/7.62mph 10) 1mi - 8:24(8:24/mi) 145/150bpm [1218b/mi] 79cal 7.14/7.83mph 11) 0.01mi - 3(7:42/mi) 147/148bpm [1132b/mi] 7.79/7.1mph Cool down 12) 0.11mi - 1:05(9:31/mi) 144/148bpm [1369b/mi] 8cal 6.31/7.1mph 19th Apr 2024, 6:57am Bowman 🇸🇪 wrote: Sounds like a nice run, well done! 19th Apr 2024, 7:02am riggys99 wrote: It was thanks Add a comment 0.4mi, 12:28 Walk - Dog Walking 1) 0.38mi - 12:28(33:00/mi) 75/87bpm [2475b/mi] 47cal 27/79rpm 1.82/3.3mph Add a comment	6.9mi, 1:01:12 Run - Recovery Run Recovery run with hills and strides Hill done with recovery done still going up hill Legs felt good 1) 1km - 5:43(5:43/km) 120/134bpm [686b/km] 53cal 10.5/11.79kmph 2) 1km - 5:40(5:40/km) 130/137bpm [736b/km] 59cal 10.59/11.62kmph 3) 1km - 5:13(5:13/km) 134/139bpm [700b/km] 56cal 11.48/12.02kmph 4) 1km - 5:26(5:26/km) 134/139bpm [728b/km] 57cal 11.05/11.89kmph 5) 1km - 5:57(5:57/km) 129/141bpm [767b/km] 53cal 10.09/11.25kmph 6) 0.2km - 1:09(5:37/km) 131/137bpm [736b/km] 10cal 10.68/10.65kmph 7) 0.04km - 10(4:08/km) 137/138bpm [567b/km] 1cal 14.51/15.45kmph 8) 0.03km - 8(5:15/km) 139/142bpm [729b/km] 1cal 11.44/14.71kmph 9) 0.04km - 10(4:10/km) 143/144bpm [595b/km] 2cal 14.41/16.43kmph 10) 0.02km - 6(4:59/km) 142/143bpm [706b/km] 12.06/16.43kmph 11) 0.04km - 10(4:14/km) 140/141bpm [594b/km] 1cal 14.15/14.34kmph 12) 0.02km - 6(4:24/km) 138/139bpm [607b/km] 1cal 13.65/14.11kmph 13) 0.04km - 10(4:16/km) 135/137bpm [576b/km] 1cal 14.08/15.02kmph 14) 0.02km - 5(4:00/km) 133/135bpm [532b/km] 1cal 15/15.02kmph 15) 0.04km - 10(4:04/km) 137/139bpm [556b/km] 1cal 14.79/15.72kmph 16) 0.03km - 8(5:15/km) 137/138bpm [719b/km] 1cal 11.43/14.81kmph 17) 0.04km - 10(4:01/km) 138/140bpm [554b/km] 1cal 14.95/14.11kmph 18) 0.03km - 9(5:00/km) 142/144bpm [709b/km] 1cal 12.01/14.75kmph 19) 0.04km - 10(4:01/km) 145/147bpm [582b/km] 2cal 14.96/14.21kmph 20) 0.04km - 14(5:45/km) 149/150bpm [857b/km] 2cal 10.43/15.12kmph 21) 0.04km - 10(4:20/km) 150/152bpm [650b/km] 2cal 13.85/12.53kmph 22) 0.08km - 25(5:02/km) 148/153bpm [746b/km] 5cal 11.9/13.67kmph 23) 0.03km - 10(5:22/km) 154/155bpm [825b/km] 2cal 11.2/14.01kmph 24) 0.03km - 8(4:56/km) 153/153bpm [754b/km] 1cal 12.17/13.98kmph 25) 0.04km - 10(4:06/km) 151/153bpm [618b/km] 2cal 14.65/13.54kmph 26) 0.03km - 8(4:20/km) 153/158bpm [664b/km] 1cal 13.83/13.91kmph 27) 0.07km - 19(4:23/km) 159/160bpm [698b/km] 4cal 13.67/14.08kmph 28) 1km - 5:26(5:26/km) 134/160bpm [729b/km] 50cal 11.03/13.67kmph 29) 1km - 5:20(5:20/km) 136/140bpm [724b/km] 52cal 11.26/12.26kmph 30) 1km - 5:24(5:24/km) 134/137bpm [723b/km] 47cal 11.12/11.32kmph 31) 1km - 5:43(5:43/km) 130/138bpm [743b/km] 45cal 10.49/11.76kmph 32) 1km - 6:07(6:07/km) 137/144bpm [839b/km] 60cal 9.8/11.12kmph 33) 0.08km - 28(5:31/km) 130/132bpm [717b/km] 3cal 10.88/11.35kmph 19th Apr 2024, 6:30pm Bowman 🇸🇪 wrote: Looks like an easy and comfy one, good work rigs. :) 19th Apr 2024, 6:31pm riggys99 wrote: Thanks 19th Apr 2024, 7:41pm Velociraptor wrote: Well done :) 19th Apr 2024, 9:25pm riggys99 wrote: Thanks Add a comment 1mi, 34:37 Walk - Dog Walking 1) 1km - 20:25(20:25/km) 72/87bpm [1470b/km] 69cal 28/79rpm 2.94/7.35kmph 2) 0.63km - 14:12(22:29/km) 68/78bpm [1529b/km] 45cal 21/79rpm 2.67/5.61kmph Add a comment 0.4mi, 13:13 Walk - Dog Walking 1) 0.4mi - 13:13(32:47/mi) 77/94bpm [2524b/mi] 50cal 25/80rpm 1.83/9.29mph Add a comment	0.7mi, 21:48 Walk - Dog Walking 1) 0.7mi - 21:48(30:59/mi) 91/121bpm [2819b/mi] 108cal 29/92rpm 1.94/7.12mph Add a comment 14.2mi, 1:55:47 Run - Marathon Pace Long run with 3 x 1 mile at marathon pace/HR with 3 miles zone 2 between efforts Most of the marathon pace sections done on the Maravan course. Lots of recovery miles done on beach that was very windy. Legs felt good on marathon pace sections. Warm up 1) 1mi - 7:50(7:50/mi) 138/149bpm [1080b/mi] 93cal 7.67/8.22mph 2) 0.49mi - 3:42(7:35/mi) 147/150bpm [1115b/mi] 48cal 7.91/8.29mph Marathon HR/Pace 3) 1mi - 7:07(7:07/mi) 156/161bpm [1110b/mi] 97cal 8.43/9.14mph Recovery 4) 1mi - 8:25(8:25/mi) 148/158bpm [1247b/mi] 105cal 7.12/8.2mph 5) 1mi - 9:02(9:02/mi) 148/151bpm [1337b/mi] 108cal 6.64/7.37mph 6) 1mi - 8:23(8:23/mi) 148/160bpm [1242b/mi] 101cal 7.15/7.68mph Marathon HR/Pace 7) 1mi - 7:15(7:15/mi) 157/161bpm [1140b/mi] 96cal 8.27/9.04mph Recovery 8) 1mi - 8:48(8:48/mi) 148/156bpm [1302b/mi] 99cal 6.82/8.04mph 9) 1mi - 8:40(8:40/mi) 147/151bpm [1274b/mi] 91cal 6.93/7.89mph 10) 1mi - 7:55(7:55/mi) 144/149bpm [1140b/mi] 70cal 7.58/8.04mph Marathon HR/Pace 11) 1mi - 7:11(7:11/mi) 157/160bpm [1128b/mi] 94cal 8.35/8.87mph Recovery/Warm down 12) 1mi - 8:47(8:47/mi) 147/157bpm [1291b/mi] 73cal 6.83/8.22mph 13) 1mi - 8:40(8:40/mi) 147/153bpm [1274b/mi] 75cal 6.92/7.62mph 14) 1mi - 7:58(7:58/mi) 146/151bpm [1164b/mi] 64cal 7.53/8.06mph 15) 0.61mi - 4:55(8:00/mi) 145/150bpm [1161b/mi] 35cal 7.49/7.78mph 16) 0.13mi - 1:08(8:45/mi) 144/149bpm [1260b/mi] 7cal 6.86/7.28mph 20th Apr 2024, 4:09pm Bowman 🇸🇪 wrote: Well done, nice MP sections, and that’s an intricate route :) 20th Apr 2024, 4:31pm riggys99 wrote: Thanks. Tried to get on the Maravan route for the marathon pace sections which has a few twist and turns in 20th Apr 2024, 7:06pm Velociraptor wrote: Very well done! Specific :) 20th Apr 2024, 7:11pm Mark J 🇳🇿 wrote: Excellent run 20th Apr 2024, 7:56pm riggys99 wrote: Thanks. Always handy to be able to train on the route Add a comment 1.1mi, 57:33 Walk - Dog Walking 1) 1mi - 53:17(53:17/mi) 60/85bpm [3197b/mi] 132cal 14/97rpm 1.13/3.26mph 2) 0.09mi - 4:16(46:15/mi) 61/69bpm [2821b/mi] 10cal 20/77rpm 1.3/2.63mph Add a comment 1mi, 39:33 Walk - Dog Walking 1) 1mi - 38:04(38:04/mi) 60/79bpm [2284b/mi] 114cal 23/79rpm 1.58/4.07mph 2) 0.04mi - 1:30(38:52/mi) 50/55bpm [1943b/mi] 4cal 22/73rpm 1.54/2.23mph Add a comment	1.1mi, 40:10 Walk - Dog Walking 1) 1mi - 36:33(36:33/mi) 68/86bpm [2485b/mi] 123cal 25/79rpm 1.64/29.66mph 2) 0.09mi - 3:37(40:36/mi) 73/81bpm [2964b/mi] 13cal 19/79rpm 1.48/2.94mph Add a comment	7.1mi, 57:06 Run - Tempo Tempo run to HR/RPE/Pace trying to increase RPE/HR/Pace in segments depending on hills wind etc Legs felt good Warm up 1) 1mi - 9:42(9:42/mi) 124/137bpm [1202b/mi] 93cal 6.19/7.58mph 2) 0.17mi - 1:51(11:02/mi) 139/142bpm [1533b/mi] 21cal 5.44/5.95mph Z4/tempo 10 mins z4-4.1 3) 1mi - 6:42(6:42/mi) 158/164bpm [1058b/mi] 93cal 8.96/9.64mph 4) 0.48mi - 3:18(6:53/mi) 161/164bpm [1108b/mi] 46cal 8.72/9.06mph 8 mins z4.2-4.3 5) 1mi - 6:56(6:56/mi) 165/168bpm [1144b/mi] 99cal 8.65/8.83mph 6) 0.14mi - 1:04(7:26/mi) 165/166bpm [1226b/mi] 15cal 8.08/8.58mph 6 mins z4.4-4.5 7) 0.85mi - 6:00(7:05/mi) 164/168bpm [1162b/mi] 85cal 8.47/9.12mph 4 mins z4.6-4.7 8) 0.56mi - 4:00(7:05/mi) 163/167bpm [1155b/mi] 56cal 8.46/9.12mph 2 mins z4.8-4.9 9) 0.31mi - 2:00(6:26/mi) 168/170bpm [1080b/mi] 29cal 9.33/9.37mph Cool down 10) 1mi - 10:11(10:11/mi) 140/161bpm [1427b/mi] 79cal 5.89/9.16mph 11) 0.57mi - 5:22(9:26/mi) 138/143bpm [1301b/mi] 38cal 6.36/6.7mph 22nd Apr 2024, 8:17pm Velociraptor wrote: Well done :) 22nd Apr 2024, 8:51pm riggys99 wrote: Thanks 22nd Apr 2024, 10:45pm Mark J 🇳🇿 wrote: Noice 22nd Apr 2024, 11:07pm riggys99 wrote: Thank you 23rd Apr 2024, 5:07am Bowman 🇸🇪 wrote: Nice run, good pace! 23rd Apr 2024, 8:03am riggys99 wrote: Thanks enjoyed it Add a comment	0.4mi, 11:12 Walk - Dog Walking 1) 0.43mi - 11:12(25:46/mi) 70/93bpm [1803b/mi] 44cal 34/71rpm 2.33/20.71mph Add a comment
Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30
0.7mi, 20:48 Walk - Dog Walking 1) 0.65mi - 20:48(32:05/mi) 76/90bpm [2439b/mi] 77cal 25/86rpm 1.87/8.33mph Add a comment	0.6mi, 17:42 Walk - Dog Walking 1) 0.6mi - 17:42(29:30/mi) 74/98bpm [2184b/mi] 46cal 19/80rpm 2.03/28.95mph Add a comment	0.4mi, 16:43 Walk - Dog Walking 1) 0.35mi - 16:43(47:21/mi) 71/84bpm [3362b/mi] 51cal 15/79rpm 1.27/9.31mph Add a comment 0.4mi, 12:44 Walk - Dog Walking 1) 0.4mi - 12:44(31:47/mi) 84/128bpm [2670b/mi] 54cal 27/89rpm 1.89/7.18mph Add a comment	6.9mi, 54:40 Run - Marathon Pace Bit short of time so did a shorter run with some MP in Legs felt good on marathon pace section. Included a couple of uphill bits in MP section. Ran in everyday running shoes not racers. Warm up 1) 2.5mi - 20:22(8:09/mi) 138/157bpm [1125b/mi] 244cal 7.36/8.35mph Marathon Pace 2) 3.5mi - 25:26(7:16/mi) 157/166bpm [1140b/mi] 349cal 8.27/9.25mph Cool Down 3) 0.89mi - 8:52(9:55/mi) 141/154bpm [1398b/mi] 81cal 6.05/8.81mph 27th Apr 2024, 8:54pm Sombrero wrote: Nice miles. :-) 27th Apr 2024, 9:05pm riggys99 wrote: Thanks 27th Apr 2024, 9:14pm Mark J 🇳🇿 wrote: Nice. 27th Apr 2024, 9:21pm riggys99 wrote: Thankyou 27th Apr 2024, 9:24pm Velociraptor wrote: Well done :) 27th Apr 2024, 9:35pm riggys99 wrote: Thanks 28th Apr 2024, 6:13am Bowman 🇸🇪 wrote: Nice, well done, maravan not too far away :) 28th Apr 2024, 7:52am riggys99 wrote: Thanks 30 weeks to go yestersay 28th Apr 2024, 8:21am Bowman 🇸🇪 wrote: Ok not that close either 😂 28th Apr 2024, 9:31am riggys99 wrote: Having a long build up. I know there will be weeks my training will be down because of work etc. Half marathon in 20 weeks. 28th Apr 2024, 10:36am Bowman 🇸🇪 wrote: Nice! 29th Apr 2024, 1:15pm Bowman 🇸🇪 wrote: Btw, are you thinking on sub 3 again? 1st May 2024, 9:29am riggys99 wrote: Just seen this sorry. Never done sub 3. My marathon PB is 3:05.5x. Hoping to get back close to that time over the next 12 months 1st May 2024, 11:40am Bowman 🇸🇪 wrote: No worries :) Yes i know, but i thought thinking about trying for sub 3 again? As you where close before the covid crap, as you mentioned on one of marks activities. 1st May 2024, 11:44am riggys99 wrote: Always thinking about trying. Need to find the right race as well. Need one where I can get in a group as I think sub 3 pace will be hard solo 1st May 2024, 11:56am Mark J 🇳🇿 wrote: Easy. Just head over here and weʻll do Christchurch together next year. That gives us a clear 12 months to complete the project. Winner!! 1st May 2024, 12:08pm riggys99 wrote: Sounds like a great plan but unfortunately can’t see it happening but maybe a April marathon in the UK for me and it will be around the same time 1st May 2024, 12:11pm riggys99 wrote: Boston UK is a possibility. Done it twice before definitely PB potential if weather holds up. Can travel from van At cleethorpes morning of the race so no worries about pre race accommodation. Last time I did I travelled from Sheffield. There’s also the Tissington trial marathon in April a bit closer to home 1st May 2024, 12:11pm Mark J 🇳🇿 wrote: OK, Iʻll come to you then :) Well, you never know. 1st May 2024, 12:15pm riggys99 wrote: Never say never 1st May 2024, 12:53pm Bowman 🇸🇪 wrote: Ok, well i guess your little island have a few options? If not feel free to join me in the less exotic Växjö marathon in the autumn:) I have plenty of space for your van too :) 1st May 2024, 12:56pm Velociraptor wrote: There's a flat, low key marathon over my way http://sportinaction.co.uk/11-solway-coast-marathon/ Can be breezy, but no worse than Boston UK. 1st May 2024, 1:00pm riggys99 wrote: That looks interesting Velo and is a couple of weeks after my birthday so great for WAVA. Thanks bowman 1st May 2024, 1:09pm Velociraptor wrote: I'll probably do the half marathon this year but would consider the full if I don't get the time I want in Belfast. 1st May 2024, 3:10pm riggys99 wrote: Will be next year for me but one to consider Add a comment 1.1mi, 59:05 Walk - Dog Walking 1) 1mi - 54:48(54:48/mi) 68/101bpm [3727b/mi] 145cal 10/79rpm 1.09/3.78mph 2) 0.14mi - 4:17(31:04/mi) 55/77bpm [1709b/mi] 9cal 33/56rpm 1.93/3.38mph Add a comment	-	9.1mi, 1:17:35 Run - Fartleks Hills sprints and strides session Random length and random recovery hill sprints near start of run. Random length and recovery strides toward end Legs felt good Rest of run z1/z2 Enjoyed run Z1/z2 1) 1.32mi - 11:31(8:42/mi) 125/139bpm [1088b/mi] 118cal 6.89/8.08mph Hill sprints with recovery still running up hill 2) 0.03mi - 14(7:10/mi) 133/137bpm [953b/mi] 2cal 8.37/8.5mph 3) 0.01mi - 5(6:50/mi) 139/140bpm [949b/mi] 1cal 8.78/8.68mph 4) 0.02mi - 10(7:40/mi) 143/145bpm [1097b/mi] 2cal 7.82/8.54mph 5) 0.02mi - 15(10:42/mi) 147/149bpm [1574b/mi] 3cal 5.61/8.18mph 6) 0.03mi - 11(6:34/mi) 148/149bpm [972b/mi] 2cal 9.14/8.45mph 7) 0.02mi - 8(8:57/mi) 149/149bpm [1334b/mi] 1cal 6.7/8.47mph 8) 0.03mi - 10(6:21/mi) 152/153bpm [966b/mi] 2cal 9.44/9.29mph 9) 0.02mi - 10(8:41/mi) 151/153bpm [1311b/mi] 2cal 6.91/9.33mph 10) 0.03mi - 11(6:36/mi) 149/152bpm [982b/mi] 2cal 9.1/8.89mph 11) 0.03mi - 16(8:50/mi) 155/157bpm [1368b/mi] 3cal 6.8/9mph 12) 0.03mi - 13(7:06/mi) 157/157bpm [1115b/mi] 2cal 8.45/9.23mph 13) 0.02mi - 12(8:45/mi) 155/156bpm [1357b/mi] 2cal 6.85/9mph 14) 0.03mi - 12(6:31/mi) 152/155bpm [990b/mi] 2cal 9.21/9.16mph 15) 0.03mi - 12(8:07/mi) 157/158bpm [1275b/mi] 3cal 7.39/9.14mph 16) 0.03mi - 12(6:52/mi) 159/161bpm [1093b/mi] 2cal 8.73/9.16mph 17) 0.03mi - 14(8:27/mi) 160/161bpm [1351b/mi] 3cal 7.1/8.97mph 18) 0.08mi - 31(6:22/mi) 160/163bpm [1020b/mi] 7cal 9.41/9.46mph Z1/z2 19) 6.85mi - 59:04(8:37/mi) 143/164bpm [1233b/mi] 651cal 6.96/9.43mph Strides 20) 0.03mi - 12(6:52/mi) 150/150bpm [1029b/mi] 2cal 8.74/7.66mph 21) 0.01mi - 5(7:02/mi) 151/152bpm [1062b/mi] 1cal 8.53/8.18mph 22) 0.04mi - 17(6:40/mi) 155/158bpm [1034b/mi] 3cal 9/9.14mph 23) 0.02mi - 13(8:50/mi) 158/159bpm [1396b/mi] 2cal 6.79/9.27mph 24) 0.03mi - 10(6:25/mi) 159/161bpm [1019b/mi] 2cal 9.36/7.99mph 25) 0.01mi - 8(8:39/mi) 161/161bpm [1393b/mi] 1cal 6.94/8.52mph 26) 0.04mi - 14(6:43/mi) 162/163bpm [1087b/mi] 3cal 8.94/8.54mph 27) 0.03mi - 15(8:06/mi) 162/163bpm [1312b/mi] 3cal 7.41/8.66mph 28) 0.04mi - 15(6:20/mi) 162/162bpm [1027b/mi] 3cal 9.46/8.27mph 29) 0.02mi - 9(9:17/mi) 162/163bpm [1503b/mi] 1cal 6.47/8.47mph 30) 0.05mi - 20(6:27/mi) 163/163bpm [1050b/mi] 5cal 9.31/9.62mph 31) 0.02mi - 12(8:28/mi) 165/167bpm [1396b/mi] 2cal 7.09/9.54mph 32) 0.08mi - 30(6:19/mi) 166/168bpm [1049b/mi] 7cal 9.49/9.52mph 33) 0.04mi - 22(8:48/mi) 161/164bpm [1416b/mi] 5cal 6.82/9.54mph 29th Apr 2024, 9:31pm Velociraptor wrote: Well done :) 29th Apr 2024, 10:08pm riggys99 wrote: Thanks 30th Apr 2024, 12:36am Mark J 🇳🇿 wrote: Nice. 30th Apr 2024, 5:15am Bowman 🇸🇪 wrote: Great session! 30th Apr 2024, 6:23am riggys99 wrote: Thanks. Enjoyable session. Add a comment 0.3mi, 11:48 Walk - Dog Walking 1) 0.3mi - 11:48(39:18/mi) 70/87bpm [2751b/mi] 34cal 23/75rpm 1.53/45.11mph Add a comment 1mi, 31:51 Walk - Dog Walking 1) 0.95mi - 31:51(33:22/mi) 59/93bpm [1968b/mi] 67cal 28/96rpm 1.8/6.66mph Add a comment	9.3mi, 1:16:12 Run - Recovery Run Z2 recovery run Mixed road and easy off road Some paths bone dry and others very muddy Stopped at the small ancient woodland between Todwick and home to watch the Lord Conyers Morris Men do the Horn Dance around the Trysting tree for May Eve (they are back at 0530 tomorrow morning I won’t be 😁) 1) 9.27mi - 1:16:12(8:13/mi) 146/158bpm [1200b/mi] 891cal 7.3/8.54mph 30th Apr 2024, 9:28pm Velociraptor wrote: Well done :) 30th Apr 2024, 9:33pm riggys99 wrote: Thanks 1st May 2024, 5:16am Bowman 🇸🇪 wrote: Nice, well run! 1st May 2024, 6:21am riggys99 wrote: Thanks Add a comment 0.7mi, 14:42 Walk - Dog Walking 1) 0.71mi - 14:42(20:39/mi) 75/104bpm [1549b/mi] 60cal 46/124rpm 2.91/6.45mph Add a comment 0.7mi, 23:33 Walk - Dog Walking 1) 0.65mi - 23:33(35:58/mi) 75/93bpm [2698b/mi] 82cal 23/79rpm 1.67/35.32mph Add a comment 0.2mi, 6:05 Walk - Dog Walking 1) 0.15mi - 6:05(41:55/mi) 84/113bpm [3521b/mi] 26cal 5/56rpm 1.43/11.15mph Add a comment
Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7
15.3mi, 2:05:21 Run - Marathon Pace Warm up to Rother Valley then 3 miles MP followed by 3 miles zone 2 and a further 3 miles MP. Run home from Rother valley Legs felt good on MP sections Run to Rother valley 1) 3.26mi - 27:18(8:22/mi) 139/154bpm [1164b/mi] 325cal 7.17/8.01mph 3 miles MP (anti clockwise around lakes) 2) 3mi - 21:58(7:19/mi) 161/165bpm [1179b/mi] 310cal 8.19/8.91mph 3 mile z2 3) 3mi - 24:50(8:17/mi) 151/163bpm [1250b/mi] 276cal 7.25/8.5mph 3 miles MP (clockwise around lake) 4) 3mi - 21:51(7:17/mi) 161/166bpm [1173b/mi] 299cal 8.23/8.72mph Home from Rother Valley 5) 3.03mi - 29:23(9:43/mi) 148/165bpm [1437b/mi] 236cal 6.18/8.39mph 1st May 2024, 9:25pm Velociraptor wrote: Change of scene :) That looks good! 1st May 2024, 9:30pm Sombrero wrote: One of my favourite routes to run, love it there. 1st May 2024, 9:41pm Mark J 🇳🇿 wrote: That looks like a nice run 1st May 2024, 9:48pm riggys99 wrote: Yes Rother valley a nice place and only just over 3 miles from home. 2nd May 2024, 5:19am Bowman 🇸🇪 wrote: Nice run! Good MP session! 2nd May 2024, 6:24am riggys99 wrote: Thanks. Add a comment 0.8mi, 21:07 Walk - Dog Walking 1) 0.79mi - 21:07(26:35/mi) 71/90bpm [1887b/mi] 59cal 36/73rpm 2.26/3.51mph Add a comment 0.6mi, 15:42 Walk - Dog Walking 1) 0.55mi - 15:42(28:21/mi) 75/88bpm [2126b/mi] 55cal 34/64rpm 2.12/16.36mph Add a comment 0.2mi, 10:11 Walk - Dog Walking 1) 0.23mi - 10:11(44:08/mi) 85/101bpm [3752b/mi] 40cal 15/75rpm 1.36/3.44mph Add a comment	8.2mi, 1:19:57 Run - Easy Nice easy run along canal to a farm near shireoaks looking for Swallows but none yet. Bit dark on way back home and didn’t take head torch but had phone so used torch at times. Legs felt better as run went on. Did a few strides towards end of run 1) 8.16mi - 1:19:57(9:48/mi) 132/147bpm [1293b/mi] 760cal 6.12/8.77mph 2nd May 2024, 10:11pm Velociraptor wrote: Lovely :) 2nd May 2024, 10:12pm riggys99 wrote: Thanks 2nd May 2024, 10:35pm Mark J 🇳🇿 wrote: Noice. I don't throw strides in nearly as often I should. I tend to wait until my plan tells me to. 2nd May 2024, 10:40pm riggys99 wrote: I have started doing one session a week of hill sprints and strides. In addition sometimes like tonight will put some at the end of an easy run especially the day after a harder session but not structured more in a Fartlek type way. 3rd May 2024, 4:59am Bowman 🇸🇪 wrote: Nice one! 3rd May 2024, 8:54am riggys99 wrote: Thanks Add a comment 0.7mi, 14:43 Walk - Dog Walking 1) 0.69mi - 14:43(21:21/mi) 74/108bpm [1580b/mi] 66cal 45/113rpm 2.81/7.76mph Add a comment 0.6mi, 18:07 Walk - Dog Walking 1) 0.62mi - 18:07(29:02/mi) 87/100bpm [2526b/mi] 81cal 30/76rpm 2.07/29.12mph Add a comment 0.6mi, 16:09 Walk - Dog Walking 1) 0.59mi - 16:09(27:31/mi) 88/99bpm [2421b/mi] 74cal 33/81rpm 2.18/26.76mph Add a comment 0.5mi, 16:04 Walk - Dog Walking 1) 0.54mi - 16:04(29:29/mi) 88/109bpm [2595b/mi] 72cal 28/91rpm 2.04/5.63mph Add a comment	2.6mi, 1:50:20 Walk - Dog Walking A nice meander around Rother valley with Heather and Bobbie 1) 1mi - 47:08(47:08/mi) 77/97bpm [3629b/mi] 147cal 16/86rpm 1.27/7.91mph 2) 1mi - 37:22(37:22/mi) 79/98bpm [2952b/mi] 125cal 22/80rpm 1.61/3.17mph 3) 0.6mi - 25:50(43:16/mi) 82/111bpm [3548b/mi] 85cal 19/80rpm 1.39/3.03mph Add a comment 0.7mi, 46:55 Walk - Dog Walking 1) 0.71mi - 46:55(1:05:58/mi) 76/104bpm [5014b/mi] 137cal 9/92rpm 0.91/33.21mph Add a comment	0.1mi, 6:31 Walk - Dog Walking 1) 0.11mi - 6:31(1:01:44/mi) 76/87bpm [4692b/mi] 20cal 5/59rpm 0.97/4.42mph Add a comment	9mi, 1:20:36 Run - Tempo Nice easy first 7 miles then 1.5 miles at tempo Fairly warm so did tempo to a mixture of HR and feel. Legs felt good Z1/Z2 1) 7mi - 1:04:45(9:15/mi) 135/145bpm [1249b/mi] 662cal 6.49/7.53mph Tempo 2) 1.51mi - 10:25(6:55/mi) 163/169bpm [1128b/mi] 146cal 8.67/9.33mph Cool down 3) 0.52mi - 5:25(10:20/mi) 146/167bpm [1508b/mi] 56cal 5.81/8.04mph 5th May 2024, 7:13pm Sombrero wrote: Nice miles 5th May 2024, 7:27pm Bowman 🇸🇪 wrote: Well run, looks like a nice outing 5th May 2024, 7:33pm riggys99 wrote: Thanks. Mainly easy off road mostly nice and easy with 1.5 miles tempo towards the end 5th May 2024, 8:26pm Velociraptor wrote: Well done, looks like a satisfying outing :) 5th May 2024, 8:46pm riggys99 wrote: It was thanks Add a comment 0.6mi, 26:17 Walk - Dog Walking 1) 0.59mi - 26:17(44:16/mi) 71/93bpm [3143b/mi] 81cal 15/78rpm 1.36/45.38mph Add a comment 0.1mi, 3:57 Walk - Dog Walking 1) 0.06mi - 3:57(1:07:27/mi) 68/79bpm [4586b/mi] 10cal 11/60rpm 0.89/20.73mph Add a comment	0.6mi, 25:33 Walk - Dog Walking 1) 0.59mi - 25:33(43:39/mi) 71/93bpm [3099b/mi] 82cal 16/79rpm 1.38/9.5mph Add a comment 5mi, 50:13 Run - Easy Nice easy run mainly along the canal but took climbed up from the canal through some woods that the floor away from the path was covered in white wild garlic with bursts of bluebells before dropping back down to the canal and back home. 1) 5.01mi - 50:13(10:01/mi) 125/144bpm [1253b/mi] 449cal 5.99/7.37mph 6th May 2024, 5:33pm Velociraptor wrote: Well done :) 6th May 2024, 5:34pm riggys99 wrote: Thanks 6th May 2024, 5:46pm Bowman 🇸🇪 wrote: Sounds nice, I kinda imagine the surroundings to be like in “clarksons farm” :) Nice running! 6th May 2024, 6:46pm riggys99 wrote: It was nice. Never seen clarksons farm but lucky to live in a nice place 6th May 2024, 9:51pm Sombrero wrote: Ah that's a lovely run. :-) 6th May 2024, 10:18pm riggys99 wrote: Thanks perfect for mind and body 7th May 2024, 12:52am Mark J 🇳🇿 wrote: Nice sounding run that. 7th May 2024, 1:22am riggys99 wrote: Thanks Add a comment 0.2mi, 7:10 Walk - Dog Walking 1) 0.16mi - 7:10(45:21/mi) 69/83bpm [3129b/mi] 20cal 6/52rpm 1.32/10.54mph Add a comment	0.2mi, 10:46 Walk - General 1) 0.18mi - 10:46(59:27/mi) 66/83bpm [3924b/mi] 26cal 11/79rpm 1.01/3.32mph Add a comment

+
More...

riggys99

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.