allmatthew

Last on at 10pm, 27th May 2024

M40 Greater Manchester

Wahoo (68)

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Altrincham & District AC

Races
56
Miles
7123
Miles
2
Miles
65
Miles
13
WAVA
74.34%
Mile
5:19
5k
18:11
10k
38:23
10M
1:05:15
Half
1:24:44
Mara
3:09:42

About Me
A relative latecomer to running but I've joined a running club and appreciate my time out on the roads. I'm working on running for the sake of running rather than always trying be faster. Show More...

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Recent Blogs
Manchester Marathon 2024 - 3:09:42 - PB	Apr 2024
Stockport 10	Nov 2022
Knutsford 10km - 39:55	Oct 2022
Chester Marathon - the curate's egg - 3:13:11	Oct 2022
Chester Marathon - Taper Week 2	Sep 2022

My parkrun
Wythenshawe parkrun

Recent Training
26th May	General	12.2mi	1:36:13
25th May	General	4.1mi	31:13
24th May	General	9.1mi	1:10:55
23rd May	General	3.5mi	30:50
23rd May	General	3.1mi	18:38

Planned Races
Sale Sizzler 5k	20th Jun
Wilmslow Summer 10k	14th Jul
Sale Sizzler #4	1st Aug
Wilmslow Festive 10K	24th Nov
Trafford 10K	2nd Mar

12 Month Benchmarks	Run
100m	15
200m	32
Mile	5:17
5k	18:34
5mi	30:52
10k	39:28
10mi	1:04:01
Half	1:24:09
20mi	2:23:25
Mara	3:07:55

Recent Pictures

2024 Targets	Set your targets
Run 2000

Recent Threads
Sub 18 5k
2,000 Miles in 2024
The Sub-40-10k help and advice thread
The Sub 3:15 Marathon Thread

Followers (7)

Badges Collected	See available badges
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Best Times
Best WAVA

Dist	Races	2021	2022	2023	2024	PB	WB
1mi	1			5:19 74.34		5:19 5:19/mi	74.34
5km	22	19:40 67.32	18:11 73.34	18:29 72.68	18:38 72.62	18:11 5:51/mi	73.34
4.2mi	1		27:00 67.18			27:00 6:26/mi	67.18
4.5mi	2	35:36 54.29	32:34 59.75			32:34 7:14/mi	59.75
7.8km	1				30:13 70.48	30:13 6:14/mi	70.48
5.3mi	1		35:53 63.42			35:53 6:50/mi	63.42
9.6km	2	43:15 59.95				43:15 7:15/mi	59.95
9.7km	1			41:26 63.33		41:26 6:55/mi	63.33
10km	10	40:56 65.66	39:16 68.84	38:23 70.87	40:24 67.81	38:23 6:11/mi	70.87
10mi	2		1:06:29 67.55	1:05:15 69.31		1:05:15 6:32/mi	69.31
13.1mi	7	1:29:28 65.99	1:27:20 67.60	1:24:44 70.09	1:27:43 68.17	1:24:44 6:28/mi	70.09
22mi	1			4:40:06 36.93		4:40:06 12:44/mi	36.93
26.2mi	3		3:13:11 64.08	3:17:40 63.00	3:09:42 66.09	3:09:42 7:14/mi	66.09

Date	Planned Races			Distance
2 Mar	Trafford 10K Confirmed			10km
24 Nov	Wilmslow Festive 10K Confirmed			10km
1 Aug	Sale Sizzler #4 Confirmed			5km
14 Jul	Wilmslow Summer 10k Confirmed			10km
20 Jun	Sale Sizzler 5k Confirmed			5km
2024		Result	WAVA	Distance
23 May	Dunham Massey 5k #1 SB	18:38	72.62	5km
14 Apr	Manchester Marathon PB	3:09:42	66.09	26.2mi
23 Mar	Northern 12 & 6 Stage Relay PB	30:13	70.48	7.8km
17 Mar	Wigan Half Marathon SB	1:27:43	68.17	13.1mi
18 Feb	Hale 10k SB	40:24	67.82	10km
2023		Result	WAVA	Distance
10 Dec	Stockport 10 PB	1:05:15	69.31	10mi
11 Nov	Woodhouse Moor parkrun	19:44	68.57	5km
15 Oct	Manchester Half Marathon PB	1:24:44	70.09	13.1mi
1 Oct	Knutsford 10K	38:29	70.69	10km
24 Sep	Northern - Men's Six Stage Road Relay Championships SB	18:29	72.68	5km
17 Sep	Altrincham PB	38:23	70.87	10km
12 Sep	Altrincham District and Athletics Club - Club Mile PB	5:19	74.34	1mi
9 Sep	Stretford parkrun	20:31	65.47	5km
3 Aug	Sale Sizzler 4	18:48	71.45	5km
9 Jul	Wilmslow 10K	38:56	69.87	10km
22 Jun	Airport City Manchester Sale Sizzler 1	18:57	70.89	5km
21 May	Great Manchester Run, Half Marathon	1:28:04	67.44	13.1mi
16 Apr	Manchester Marathon SB	3:17:40	63.00	26.2mi
26 Mar	Wilmslow Half Marathon	1:30:35	65.56	13.1mi
28 Jan	The Hebden PB	4:40:06	36.93	22mi
14 Jan	MACCL - Tatton Park PB	41:26	63.33	9.65km
2022		Result	WAVA	Distance
20 Nov	Stockport 10 SB	1:06:29	67.55	10mi
12 Nov	MACCL Race 2 Kenworthy Woods	39:45	61.49	9km
16 Oct	Knutsford 10K	39:55	67.72	10km
2 Oct	MBNA Chester Marathon SB	3:13:11	64.08	26.2mi
25 Sep	Northern Athletics 6 Stage Relays PB	27:00	67.18	4.2mi
11 Sep	Cheshire Half Marathon	1:30:25	65.30	13.1mi
28 Jul	Airport City Manchester Sale Sizzler 3	18:44	71.19	5km
20 Jul	Alderley Park Trail Race PB	35:53	63.42	5.25mi
22 Jun	Lyme Park Midsummer Trail	48:01	56.29	10km
16 Jun	Dave Telford Memorial Dunham Massey 5k (“downhill”)	18:42	71.31	5km
9 Jun	Rob McHarry Memorial Birchwood Park 5k	19:00	70.19	5km
4 Jun	Wythenshawe parkrun	19:25	68.68	5km
4 May	Quarry Bank Spring Trail Race PB	32:34	59.75	4.5mi
29 Apr	Mid Cheshire 5k (Spring) PB	18:11	73.34	5km
9 Apr	Tatton 10k SB	39:16	68.84	10km
20 Mar	Wilmslow Half Marathon SB	1:27:20	67.60	13.1mi
12 Mar	Birkenhead parkrun	18:51	70.74	5km
20 Feb	Hale 10k	41:49	64.64	10km
19 Feb	Manchester Area XC League - Heaton Park	47:27	55.34	9.72km
29 Jan	Alexandra parkrun, Moss Side	19:47	67.41	5km
22 Jan	Stretford parkrun	19:28	68.50	5km
2021		Result	WAVA	Distance
19 Dec	Run Aintree 5k, 10k & Half Marathon SB	1:29:28	65.99	13.1mi
4 Dec	MACCL Kenworthy Woods	43:55	59.04	9.6km
13 Nov	Manchester Area XC League - Sherdley Park (Senior Men) PB	43:15	59.95	9.6km
16 Oct	Cheshire 10k SB	40:56	65.66	10km
2 Oct	Wythenshawe parkrun	20:19	65.16	5km
5 Sep	Altrincham 10k	41:47	64.33	10km
28 Aug	Birkenhead parkrun SB	19:40	67.32	5km
21 Aug	Barnsley parkrun	21:33	61.43	5km
7 Aug	Wythenshawe parkrun	20:32	64.48	5km
4 Aug	Quarry Bank Trail Race SB	35:36	54.29	4.5mi
22 Jul	Airport City Sale Sizzler 5K Race 4	20:55	63.30	5km
15 Jul	Airport City Sale Sizzler 5K Race 3	20:38	64.16	5km
1 Jul	Airport City Sale Sizzler 5K Race 2	20:28	64.69	5km
17 Jun	Airport City Sale Sizzler 5K Race 1	20:39	64.11	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	246	169	281	155	188	0	0	0	0	0	0	0	1038
2023	0	0	0	0	0	0	0	2	0	0	0	0	2
2023	210	195	256	154	193	168	184	234	242	174	211	198	2420
2022	0.9	0	0	0	0	0	0	0	0	0	0	0	0.9
2022	117	136	152	154	161	161	192	235	175	148	159	146	1935
2022	12	0	0	0	0	0	0	33	0	0	0	0	45
2021	0	0	0	4	0	0	2	0	2	0	0	2	11
2021	0	0	0	0	0	0	0.5	0.6	0	0	0	0	1.1
2021	89	109	123	80	65	86	88	115	100	149	145	155	1303
2021	0	0	0	0	0	0	0	0	20	0	0	0	20
2020	0	0	0	0	0	6	33	53	68	69	79	66	373
2018	0	0	0	0	0	7	29	16	0	0	0	0	52

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
9.1mi, 1:11:52 Run - General 1) 1mi - 7:47(7:47/mi) 145/159bpm [1128b/mi] 108cal 2) 1mi - 7:57(7:57/mi) 148/157bpm [1177b/mi] 111cal 3) 1mi - 7:53(7:53/mi) 154/164bpm [1213b/mi] 116cal 4) 1mi - 7:47(7:47/mi) 153/159bpm [1191b/mi] 111cal 5) 1mi - 8:05(8:05/mi) 156/164bpm [1260b/mi] 117cal 6) 1mi - 8:09(8:09/mi) 159/170bpm [1295b/mi] 123cal 7) 1mi - 7:53(7:53/mi) 157/170bpm [1237b/mi] 116cal 8) 1mi - 7:43(7:43/mi) 164/172bpm [1265b/mi] 116cal 9) 1mi - 7:46(7:46/mi) 163/171bpm [1267b/mi] 111cal 10) 0.11mi - 52(7:52/mi) 160/166bpm [1260b/mi] 13cal Add a comment	5.1mi, 43:00 Run - General 1) 1mi - 8:45(8:45/mi) 139/151bpm [1217b/mi] 129cal 2) 1mi - 8:17(8:17/mi) 151/157bpm [1251b/mi] 111cal 3) 1mi - 8:32(8:32/mi) 156/162bpm [1332b/mi] 117cal 4) 1mi - 8:27(8:27/mi) 160/166bpm [1351b/mi] 120cal 5) 1mi - 8:34(8:34/mi) 156/162bpm [1337b/mi] 118cal 6) 0.05mi - 24(8:39/mi) 157/160bpm [1359b/mi] 6cal Add a comment	8.6mi, 1:00:06 Run - General LT Session - 12 mins, 10 mins, 8 mins, 4 mins recovery Good at producing lactic acid, not so good at getting rid of it. 1) 1mi - 7:46(7:46/mi) 148/162bpm [1150b/mi] 109cal 2) 0.28mi - 2:11(7:55/mi) 156/163bpm [1234b/mi] 32cal 3) 1mi - 6:14(6:14/mi) 170/179bpm [1060b/mi] 111cal 4) 0.93mi - 5:46(6:11/mi) 166/172bpm [1027b/mi] 104cal 5) 0.49mi - 4:00(8:09/mi) 162/170bpm [1321b/mi] 58cal 6) 1mi - 6:10(6:10/mi) 164/175bpm [1010b/mi] 109cal 7) 0.6mi - 3:50(6:26/mi) 165/170bpm [1062b/mi] 67cal 8) 0.5mi - 4:00(7:56/mi) 157/167bpm [1244b/mi] 57cal 9) 1mi - 6:18(6:18/mi) 164/170bpm [1034b/mi] 111cal 10) 0.27mi - 1:42(6:13/mi) 169/173bpm [1050b/mi] 31cal 11) 1mi - 7:47(7:47/mi) 167/175bpm [1300b/mi] 117cal 12) 0.55mi - 4:22(7:58/mi) 162/174bpm [1291b/mi] 65cal 3rd May 2024, 3:18pm riggys99 wrote: Tasty session well done 3rd May 2024, 3:51pm allmatthew wrote: Thank you - I'm trying out the Pfitzinger 10k plan for a July race, so am hoping these sorts of sessions are all for the greater good. 3rd May 2024, 3:58pm riggys99 wrote: Will do you a lot of good not just for 10k but all distances 4th May 2024, 5:28am Mark J 🇳🇿 wrote: Nice speedy session. Add a comment	5.6mi, 46:09 Run - General 1) 1mi - 8:23(8:23/mi) 135/149bpm [1132b/mi] 125cal 2) 1mi - 8:02(8:02/mi) 139/153bpm [1116b/mi] 107cal 3) 1mi - 8:09(8:09/mi) 140/146bpm [1141b/mi] 107cal 4) 1mi - 8:16(8:16/mi) 142/156bpm [1175b/mi] 105cal 5) 1mi - 8:11(8:11/mi) 143/151bpm [1170b/mi] 109cal 6) 0.62mi - 5:08(8:15/mi) 142/155bpm [1172b/mi] 73cal Add a comment	12.1mi, 1:35:08 Run - General 1) 1mi - 8:09(8:09/mi) 139/154bpm [1133b/mi] 105cal 2) 1mi - 7:44(7:44/mi) 150/155bpm [1161b/mi] 108cal 3) 1mi - 7:53(7:53/mi) 155/165bpm [1223b/mi] 113cal 4) 1mi - 7:57(7:57/mi) 162/175bpm [1288b/mi] 115cal 5) 1mi - 8:02(8:02/mi) 150/166bpm [1206b/mi] 110cal 6) 1mi - 8:23(8:23/mi) 147/154bpm [1233b/mi] 120cal 7) 1mi - 7:33(7:33/mi) 149/159bpm [1125b/mi] 103cal 8) 1mi - 7:37(7:37/mi) 151/155bpm [1150b/mi] 105cal 9) 1mi - 7:45(7:45/mi) 150/158bpm [1162b/mi] 114cal 10) 1mi - 7:53(7:53/mi) 152/161bpm [1199b/mi] 107cal 11) 1mi - 7:52(7:52/mi) 152/160bpm [1195b/mi] 116cal 12) 1mi - 7:46(7:46/mi) 158/168bpm [1227b/mi] 108cal 13) 0.07mi - 33(8:25/mi) 149/152bpm [1255b/mi] 8cal 5th May 2024, 3:55pm Bowman 🇸🇪 wrote: Well run! Add a comment	-	2.5mi, 23:25 Run - General 1) 1mi - 9:28(9:28/mi) 144/151bpm [1363b/mi] 121cal 2) 1mi - 9:37(9:37/mi) 147/157bpm [1414b/mi] 126cal 3) 0.52mi - 4:20(8:17/mi) 144/151bpm [1194b/mi] 58cal Add a comment 4mi, 21:58 Run - General 2 x 2 mins (90 secs r), 4 x 90 secs (75 secs r), 8 mins, 4 x 60 secs (60 secs r), 2 mins between sets 1) 0.37mi - 2:01(5:28/mi) 136/157bpm [742b/mi] 31cal 2) 0.36mi - 2:01(5:34/mi) 151/169bpm [839b/mi] 34cal 3) 0.28mi - 1:31(5:23/mi) 146/163bpm [787b/mi] 21cal 4) 0.29mi - 1:31(5:18/mi) 155/165bpm [821b/mi] 26cal 5) 0.28mi - 1:30(5:17/mi) 160/171bpm [845b/mi] 23cal 6) 0.27mi - 1:30(5:28/mi) 157/172bpm [858b/mi] 22cal 7) 1mi - 5:53(5:53/mi) 175/191bpm [1030b/mi] 106cal 8) 0.35mi - 2:08(6:08/mi) 189/194bpm [1158b/mi] 39cal 9) 0.18mi - 1:01(5:31/mi) 139/155bpm [767b/mi] 12cal 10) 0.19mi - 1:00(5:12/mi) 169/190bpm [878b/mi] 16cal 11) 0.19mi - 1:00(5:17/mi) 172/190bpm [908b/mi] 17cal 12) 0.19mi - 52(4:37/mi) 175/182bpm [809b/mi] 15cal 7th May 2024, 10:17pm riggys99 wrote: Nice session Add a comment 1.8mi, 14:00 Run - General 1) 1mi - 7:34(7:34/mi) 139/156bpm [1052b/mi] 114cal 2) 0.84mi - 6:26(7:41/mi) 150/158bpm [1153b/mi] 94cal Add a comment
Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14
8.4mi, 1:09:32 Run - General 1) 1mi - 8:20(8:20/mi) 136/154bpm [1133b/mi] 122cal 2) 1mi - 8:07(8:07/mi) 148/157bpm [1201b/mi] 117cal 3) 1mi - 8:19(8:19/mi) 150/159bpm [1248b/mi] 121cal 4) 1mi - 8:09(8:09/mi) 153/160bpm [1246b/mi] 111cal 5) 1mi - 8:19(8:19/mi) 149/164bpm [1238b/mi] 115cal 6) 1mi - 8:35(8:35/mi) 153/163bpm [1313b/mi] 122cal 7) 1mi - 8:08(8:08/mi) 157/169bpm [1276b/mi] 113cal 8) 1mi - 8:18(8:18/mi) 163/168bpm [1353b/mi] 117cal 9) 0.4mi - 3:18(8:13/mi) 159/164bpm [1306b/mi] 44cal Add a comment	6.3mi, 53:26 Run - General 1) 1mi - 8:26(8:26/mi) 131/152bpm [1104b/mi] 120cal 2) 1mi - 8:23(8:23/mi) 146/154bpm [1224b/mi] 114cal 3) 1mi - 8:23(8:23/mi) 153/158bpm [1282b/mi] 116cal 4) 1mi - 8:26(8:26/mi) 145/158bpm [1223b/mi] 106cal 5) 1mi - 8:32(8:32/mi) 133/145bpm [1134b/mi] 107cal 6) 1mi - 8:28(8:28/mi) 144/150bpm [1219b/mi] 114cal 7) 0.33mi - 2:48(8:23/mi) 140/148bpm [1175b/mi] 38cal Add a comment	9.2mi, 1:12:04 Run - General Finding the local hill 1) 1mi - 8:05(8:05/mi) 127/144bpm [1026b/mi] 107cal 2) 1mi - 7:58(7:58/mi) 143/152bpm [1138b/mi] 113cal 3) 1mi - 7:51(7:51/mi) 145/153bpm [1137b/mi] 111cal 4) 1mi - 7:38(7:38/mi) 148/155bpm [1130b/mi] 109cal 5) 1mi - 7:41(7:41/mi) 149/157bpm [1146b/mi] 108cal 6) 1mi - 7:39(7:39/mi) 153/163bpm [1170b/mi] 110cal 7) 1mi - 8:01(8:01/mi) 152/160bpm [1220b/mi] 112cal 8) 1mi - 7:40(7:40/mi) 156/166bpm [1195b/mi] 110cal 9) 1mi - 8:11(8:11/mi) 149/155bpm [1219b/mi] 112cal 10) 0.18mi - 1:21(7:28/mi) 152/155bpm [1134b/mi] 18cal Add a comment	4.9mi, 41:04 Run - General 1) 1mi - 8:52(8:52/mi) 134/149bpm [1189b/mi] 113cal 2) 1mi - 8:26(8:26/mi) 139/147bpm [1171b/mi] 110cal 3) 1mi - 8:24(8:24/mi) 139/149bpm [1167b/mi] 108cal 4) 1mi - 8:20(8:20/mi) 137/142bpm [1141b/mi] 102cal 5) 0.85mi - 7:02(8:16/mi) 141/146bpm [1165b/mi] 91cal Add a comment	11.7mi, 1:32:59 Run - General 1) 1mi - 7:58(7:58/mi) 138/159bpm [1099b/mi] 126cal 2) 1mi - 7:46(7:46/mi) 144/155bpm [1118b/mi] 108cal 3) 1mi - 8:02(8:02/mi) 144/155bpm [1158b/mi] 112cal 4) 1mi - 7:43(7:43/mi) 143/152bpm [1104b/mi] 104cal 5) 1mi - 7:47(7:47/mi) 143/148bpm [1113b/mi] 111cal 6) 1mi - 7:55(7:55/mi) 146/154bpm [1156b/mi] 120cal 7) 1mi - 7:52(7:52/mi) 144/156bpm [1134b/mi] 108cal 8) 1mi - 8:21(8:21/mi) 142/153bpm [1186b/mi] 118cal 9) 1mi - 7:41(7:41/mi) 155/168bpm [1192b/mi] 105cal 10) 1mi - 7:50(7:50/mi) 152/161bpm [1192b/mi] 110cal 11) 1mi - 8:02(8:02/mi) 153/159bpm [1229b/mi] 112cal 12) 0.72mi - 5:59(8:17/mi) 150/158bpm [1243b/mi] 86cal Add a comment	8mi, 1:05:05 Run - General 1) 1mi - 8:36(8:36/mi) 127/139bpm [1092b/mi] 113cal 2) 1mi - 8:03(8:03/mi) 119/144bpm [958b/mi] 106cal 3) 1mi - 8:06(8:06/mi) 135/141bpm [1094b/mi] 110cal 4) 1mi - 8:08(8:08/mi) 132/139bpm [1074b/mi] 112cal 5) 1mi - 8:05(8:05/mi) 136/143bpm [1099b/mi] 113cal 6) 1mi - 8:14(8:14/mi) 139/150bpm [1144b/mi] 114cal 7) 1mi - 8:08(8:08/mi) 147/156bpm [1195b/mi] 117cal 8) 0.95mi - 7:45(8:11/mi) 149/157bpm [1219b/mi] 111cal Add a comment	2.6mi, 21:52 Run - General 1) 1mi - 8:04(8:04/mi) 146/157bpm [1178b/mi] 115cal 2) 1mi - 8:52(8:52/mi) 147/162bpm [1304b/mi] 121cal 3) 0.6mi - 4:56(8:14/mi) 141/148bpm [1161b/mi] 63cal Add a comment 4.3mi, 24:44 Run - General 1.5 miles, 2 x 60 secs (45 r), 2 x 90 secs (75 r) , 2 x 3 mins (2 min r), 2 x 90 secs (75 r), 2 x 60 secs 1) 1mi - 5:59(5:59/mi) 141/161bpm [842b/mi] 104cal 2) 0.47mi - 2:49(6:02/mi) 157/178bpm [947b/mi] 49cal 3) 0.18mi - 1:01(5:36/mi) 131/148bpm [733b/mi] 10cal 4) 0.19mi - 1:00(5:23/mi) 146/157bpm [787b/mi] 16cal 5) 0.26mi - 1:30(5:43/mi) 156/163bpm [893b/mi] 24cal 6) 0.27mi - 1:30(5:38/mi) 154/168bpm [868b/mi] 22cal 7) 0.5mi - 3:01(5:59/mi) 153/168bpm [917b/mi] 50cal 8) 0.52mi - 3:00(5:50/mi) 152/169bpm [887b/mi] 51cal 9) 0.27mi - 1:30(5:37/mi) 145/163bpm [814b/mi] 17cal 10) 0.27mi - 1:30(5:37/mi) 152/172bpm [853b/mi] 20cal 11) 0.19mi - 1:00(5:25/mi) 139/167bpm [752b/mi] 9cal 12) 0.19mi - 54(4:47/mi) 154/164bpm [737b/mi] 13cal 14th May 2024, 9:31pm riggys99 wrote: Nice session. Hope it went well 14th May 2024, 9:59pm Mark J 🇳🇿 wrote: Speedy session that, well done. 14th May 2024, 11:16pm allmatthew wrote: Thanks both. Felt a bit leggy before it started but got over that quickly and am pleased with how it ended up. I always find it tricky when there's lots of different paces to hit in one session. 14th May 2024, 11:22pm riggys99 wrote: Well done. Always feels good when you nail it 14th May 2024, 11:24pm Mark J 🇳🇿 wrote: This is where I cheat and use a metronome to hit specific training targets when there are multiple paces across a session. Add a comment 1.8mi, 13:56 Run - General 1) 1mi - 7:37(7:37/mi) 134/146bpm [1020b/mi] 96cal 2) 0.83mi - 6:20(7:35/mi) 144/149bpm [1093b/mi] 91cal Add a comment
Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21
-	6.1mi, 50:05 Run - General 2nd run of the day. Almost feel like a Norwegian. 1) 1mi - 8:31(8:31/mi) 141/154bpm [1200b/mi] 122cal 2) 1mi - 8:08(8:08/mi) 140/161bpm [1139b/mi] 108cal 3) 1mi - 8:01(8:01/mi) 150/156bpm [1203b/mi] 112cal 4) 1mi - 7:59(7:59/mi) 147/154bpm [1173b/mi] 109cal 5) 1mi - 8:10(8:10/mi) 150/160bpm [1224b/mi] 115cal 6) 1mi - 8:18(8:18/mi) 143/153bpm [1187b/mi] 111cal 7) 0.12mi - 58(8:21/mi) 140/147bpm [1169b/mi] 15cal Add a comment 3.9mi, 37:47 Run - General Run with the dog 1) 1mi - 10:12(10:12/mi) 132/148bpm [1347b/mi] 114cal 2) 1mi - 9:21(9:21/mi) 143/157bpm [1338b/mi] 120cal 3) 1mi - 9:23(9:23/mi) 138/149bpm [1294b/mi] 109cal 4) 0.9mi - 8:51(9:50/mi) 137/145bpm [1348b/mi] 105cal Add a comment	3mi, 28:26 Run - General More dog running. Would prefer to be able to get more miles in, but we are where we are. 1) 1mi - 9:45(9:45/mi) 136/147bpm [1326b/mi] 124cal 2) 1mi - 8:56(8:56/mi) 148/158bpm [1321b/mi] 120cal 3) 1mi - 9:38(9:38/mi) 141/157bpm [1358b/mi] 111cal 4) 0.01mi - 7(9:17/mi) 141/142bpm [1310b/mi] 1cal Add a comment	6.4mi, 48:35 Run - General 1) 1mi - 8:00(8:00/mi) 145/162bpm [1159b/mi] 111cal 2) 1mi - 7:15(7:15/mi) 150/164bpm [1088b/mi] 108cal 3) 1mi - 7:40(7:40/mi) 159/169bpm [1220b/mi] 116cal 4) 1mi - 7:12(7:12/mi) 152/163bpm [1094b/mi] 111cal 5) 1mi - 7:48(7:48/mi) 152/157bpm [1185b/mi] 112cal 6) 1mi - 7:44(7:44/mi) 155/162bpm [1198b/mi] 111cal 7) 0.4mi - 2:57(7:27/mi) 146/154bpm [1089b/mi] 40cal Add a comment	13.2mi, 1:40:24 Run - General 1) 1mi - 8:18(8:18/mi) 134/147bpm [1112b/mi] 102cal 2) 1mi - 8:01(8:01/mi) 144/155bpm [1154b/mi] 112cal 3) 1mi - 7:56(7:56/mi) 144/148bpm [1144b/mi] 110cal 4) 1mi - 7:40(7:40/mi) 146/155bpm [1120b/mi] 107cal 5) 1mi - 7:53(7:53/mi) 150/164bpm [1183b/mi] 111cal 6) 1mi - 7:33(7:33/mi) 154/175bpm [1163b/mi] 109cal 7) 1mi - 7:43(7:43/mi) 147/161bpm [1135b/mi] 108cal 8) 1mi - 7:14(7:14/mi) 151/160bpm [1093b/mi] 102cal 9) 1mi - 7:25(7:25/mi) 156/166bpm [1157b/mi] 109cal 10) 1mi - 7:32(7:32/mi) 155/165bpm [1168b/mi] 108cal 11) 1mi - 7:00(7:00/mi) 158/164bpm [1107b/mi] 107cal 12) 1mi - 7:12(7:12/mi) 160/168bpm [1152b/mi] 106cal 13) 1mi - 7:24(7:24/mi) 161/167bpm [1191b/mi] 111cal 14) 0.21mi - 1:32(7:16/mi) 163/167bpm [1184b/mi] 22cal 19th May 2024, 10:31am Mark J 🇳🇿 wrote: Lovely half, sir! 19th May 2024, 10:41am allmatthew wrote: Thank you - glorious weather and wanted to put a bit of an effort in for the last half of the half! Add a comment	6.2mi, 49:55 Run - General 1) 1mi - 8:14(8:14/mi) 130/144bpm [1069b/mi] 110cal 2) 1mi - 7:51(7:51/mi) 140/150bpm [1098b/mi] 108cal 3) 1mi - 8:14(8:14/mi) 145/151bpm [1194b/mi] 119cal 4) 1mi - 7:57(7:57/mi) 138/146bpm [1097b/mi] 100cal 5) 1mi - 8:12(8:12/mi) 135/143bpm [1106b/mi] 107cal 6) 1mi - 8:01(8:01/mi) 139/143bpm [1115b/mi] 105cal 7) 0.18mi - 1:27(8:08/mi) 140/142bpm [1138b/mi] 19cal Add a comment	3.2mi, 25:26 Run - General 1) 1mi - 8:26(8:26/mi) 152/163bpm [1282b/mi] 120cal 2) 1mi - 7:48(7:48/mi) 145/161bpm [1130b/mi] 113cal 3) 1mi - 7:55(7:55/mi) 154/170bpm [1220b/mi] 120cal 4) 0.16mi - 1:16(7:59/mi) 151/154bpm [1205b/mi] 18cal Add a comment 3mi, 16:06 Run - General 4 x 60 secs, 6 x 80 secs, 4 x 60 secs (60 secs recovery) Hard work - not used to the shorter sessions 1) 0.19mi - 1:01(5:22/mi) 127/145bpm [682b/mi] 12cal 2) 0.2mi - 59(5:04/mi) 132/148bpm [669b/mi] 12cal 3) 0.19mi - 1:00(5:11/mi) 145/154bpm [751b/mi] 14cal 4) 0.19mi - 1:00(5:15/mi) 140/155bpm [734b/mi] 14cal 5) 0.26mi - 1:20(5:11/mi) 154/166bpm [797b/mi] 20cal 6) 0.25mi - 1:21(5:18/mi) 165/182bpm [875b/mi] 22cal 7) 0.24mi - 1:21(5:33/mi) 164/180bpm [910b/mi] 21cal 8) 0.25mi - 1:21(5:24/mi) 169/187bpm [911b/mi] 22cal 9) 0.25mi - 1:21(5:28/mi) 170/185bpm [930b/mi] 22cal 10) 0.25mi - 1:21(5:24/mi) 171/188bpm [923b/mi] 22cal 11) 0.19mi - 1:00(5:11/mi) 167/188bpm [865b/mi] 16cal 12) 0.19mi - 1:00(5:18/mi) 165/183bpm [875b/mi] 16cal 13) 0.18mi - 1:00(5:27/mi) 169/184bpm [921b/mi] 16cal 14) 0.2mi - 59(4:57/mi) 170/186bpm [842b/mi] 17cal 21st May 2024, 9:51pm Mark J 🇳🇿 wrote: Cracking work, that. 21st May 2024, 10:51pm riggys99 wrote: Good session 21st May 2024, 10:52pm allmatthew wrote: Thank you! Add a comment 2.2mi, 17:01 Run - General 1) 1mi - 7:40(7:40/mi) 137/148bpm [1050b/mi] 111cal 2) 1mi - 7:44(7:44/mi) 147/164bpm [1137b/mi] 112cal 3) 0.19mi - 1:37(8:21/mi) 138/142bpm [1152b/mi] 20cal Add a comment
Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28
-	3.5mi, 30:50 Run - General 1) 1mi - 9:09(9:09/mi) 142/153bpm [1299b/mi] 122cal 2) 1mi - 8:36(8:36/mi) 145/154bpm [1247b/mi] 116cal 3) 1mi - 8:28(8:28/mi) 147/159bpm [1244b/mi] 116cal 4) 0.53mi - 4:37(8:39/mi) 148/153bpm [1279b/mi] 61cal Add a comment 3.1mi, 18:38 Run - General A lumpy course, and I'm very pleased with the consistent pacing 1) 1mi - 6:01(6:01/mi) 147/162bpm [884b/mi] 103cal 2) 1mi - 6:03(6:03/mi) 162/173bpm [981b/mi] 111cal 3) 1mi - 5:56(5:56/mi) 186/197bpm [1103b/mi] 109cal 4) 0.11mi - 38(5:36/mi) 190/196bpm [1065b/mi] 13cal 23rd May 2024, 8:10pm riggys99 wrote: Great run 23rd May 2024, 8:36pm allmatthew wrote: Thank you - went better than I was expecting! 23rd May 2024, 10:34pm Mark J 🇳🇿 wrote: Sheesh!! That's quick, well run. 24th May 2024, 4:44am Bowman 🇸🇪 wrote: Speedy! Add a comment 2.9mi, 24:17 Run - General 1) 1mi - 8:37(8:37/mi) 136/153bpm [1171b/mi] 105cal 2) 1mi - 8:17(8:17/mi) 145/156bpm [1201b/mi] 115cal 3) 0.89mi - 7:23(8:20/mi) 143/149bpm [1191b/mi] 97cal Add a comment	9.1mi, 1:10:55 Run - General 1) 1mi - 7:54(7:54/mi) 125/144bpm [986b/mi] 100cal 2) 1mi - 7:55(7:55/mi) 141/153bpm [1116b/mi] 118cal 3) 1mi - 7:57(7:57/mi) 142/152bpm [1129b/mi] 108cal 4) 1mi - 8:06(8:06/mi) 144/151bpm [1167b/mi] 117cal 5) 1mi - 7:39(7:39/mi) 148/156bpm [1132b/mi] 112cal 6) 1mi - 7:28(7:28/mi) 154/165bpm [1149b/mi] 111cal 7) 1mi - 7:55(7:55/mi) 152/161bpm [1202b/mi] 111cal 8) 1mi - 7:53(7:53/mi) 149/157bpm [1175b/mi] 106cal 9) 1mi - 7:37(7:37/mi) 151/162bpm [1149b/mi] 104cal 10) 0.07mi - 32(7:55/mi) 153/154bpm [1212b/mi] 7cal Add a comment	4.1mi, 31:13 Run - General 1) 1mi - 8:05(8:05/mi) 130/146bpm [1050b/mi] 111cal 2) 1mi - 8:00(8:00/mi) 139/146bpm [1113b/mi] 119cal 3) 1mi - 7:34(7:34/mi) 152/160bpm [1150b/mi] 114cal 4) 1mi - 7:00(7:00/mi) 158/166bpm [1107b/mi] 109cal 5) 0.09mi - 34(6:22/mi) 160/162bpm [1020b/mi] 10cal Add a comment	12.2mi, 1:36:13 Run - General 1) 1mi - 8:18(8:18/mi) 137/148bpm [1138b/mi] 121cal 2) 1mi - 7:49(7:49/mi) 139/151bpm [1087b/mi] 106cal 3) 1mi - 7:37(7:37/mi) 141/148bpm [1073b/mi] 106cal 4) 1mi - 7:44(7:44/mi) 141/150bpm [1091b/mi] 111cal 5) 1mi - 7:55(7:55/mi) 140/152bpm [1107b/mi] 110cal 6) 1mi - 7:51(7:51/mi) 143/149bpm [1122b/mi] 112cal 7) 1mi - 7:43(7:43/mi) 143/150bpm [1105b/mi] 109cal 8) 1mi - 7:54(7:54/mi) 146/154bpm [1152b/mi] 116cal 9) 1mi - 7:49(7:49/mi) 150/156bpm [1173b/mi] 116cal 10) 1mi - 8:08(8:08/mi) 147/159bpm [1194b/mi] 113cal 11) 1mi - 7:55(7:55/mi) 149/159bpm [1180b/mi] 113cal 12) 1mi - 7:57(7:57/mi) 149/159bpm [1184b/mi] 113cal 13) 0.2mi - 1:33(7:53/mi) 141/146bpm [1113b/mi] 22cal Add a comment	-	-

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