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  • 2 miles
  • 00:30 time
  • 478 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good Kentish Town easy 30 mins 3.24 km 00:30 14:54 pace

    Having a nightmare uploading to DM so just a manual workout.

    I've been aching all over since starting nightly foam rolling on Saturday. Didn't even think I'd be able to jog but it&#... read more

    • Peneloperae

      Consistency is the way! Excellent getting that in - sounds like the rolling is doing its job :)

      about 22 hours ago Like

    • Jen D.
      Jen D.

      Way to keep at it!

      about 19 hours ago Like

    • David G.
      David G.

      A great half hour Andy!

      about 18 hours ago Like

    • Dana

      Exactly speed will come if you remain consistant Great job!

      about 18 hours ago Like

  2. RUN
    good Sheldon easy 5k 5 km 00:44 14:04 pace

    Foam rolled Saturday night, then again before heading out this evening. Also did some warm up exercises. It made a huge difference: 40 secs faster, lower average and max HR and legs felt good if a ... read more

  3. RUN
    alright Sheldon easy 5k, not the best 5 km 00:44 14:18 pace

    Felt fatigued today, I'll cut back on the rest day walks for now. Ran in the evening to give myself longer to rest. Forgot to do any warm-up exercises (just do a handful of lunges, etc, usuall... read more

    • David G.
      David G.

      A great attitude Andy, good work carrying on despite feeling a bit knackered! And wise to include strength training in your regimen, I need to remind myself to do more of that:-)

      5 days ago Like1 person

    • Peneloperae Cheers

      Great run there Andy on the heavy legs. Yup, strength training is amazing and can be fun (or so I hear!). Keep up the great workouts!!

      4 days ago

    • Adam O.
      Adam O.

      Some runs are like this, but you got it done - thats what counts. I would be lost without my foam roller, great for recovery.

      3 days ago Like1 person

  4. walk
    great Rest day Walk 6.51 km 01:06 16:14 pace

    Another walk to quench the need to get out, sticking to three runs a week for a while.
    Raining throughout but dressed appropriately so wasn't a problem.

  5. RUN
    great Great easy 5k 5 km 00:42 13:26 pace

    Was raring to go at 5.15 AM but it was pouring down with rain. No thanks!
    Went out straight after getting home in the evening, and I'm glad - it was my best/favourite so far. Was a little more... read more

  6. Shared Photo

    The wind and mud didn't detract from the great view on top of Parliament Hill.

  7. walk
    great Hampstead Heath Rest Day Walk 8 km 01:26 17:21 pace

    Decided on a rest day to give myself longer to recover from Sunday's effort (twice as long and at 8PM rather than the usual 6AM), but had an unexpected free afternoon so went out exploring Ham... read more

  8. RUN
    good How lost can you get on a 5K ... 11 km 01:40 14:35 pace

    The answer: very lost, in my case!

    Somehow managed to get so hopelessly lost that a 5K jog/walk ended up being 11K! Generally stuck to my pattern of jogging until mid-160s HR then walk whilst it... read more

    • David G.
      David G.

      A good long run Andy, even if it was unintended to be that distance! Good job staying within your heart rate zone!

      10 days ago Like1 person

    • Show 2 more comments...
    • Peneloperae You're Funny
      You're Funny:

      That's interesting! One way to put in the unexpected miles. Well done Andy :)

      9 days ago

    • Andy L.
      Andy L.

      Thanks guys. Jen, I know what you mean. Saying that, my biggest concern was that my Garmin would die! Was 5% when I plugged it in, ha.

      8 days ago Like1 person

  9. RUN
    great Finsbury Park easy 5K 5 km 00:44 14:06 pace

    Thought it was about time I took advantage of some of the great parks in London, so stopped off at Finsbury Park for 1.5 or so laps. Tarmac surface, loads of little paths leading in different direc... read more

  10. RUN
    great Proper easy 5k 5 km 00:44 14:17 pace

    Mixture of jogging and walking this morning for my first properly easy workout since starting again. No chore, after my experience of constant walks under MAF! As usual, didn't plan the route ... read more

  11. RUN
    Hilly 5k 5 km 00:39 12:26 pace

    Went to the dentist yesterday, it looks like the troublesome tooth will have to come out. It's not severe pain, rather an annoying throbbing that comes and goes, so I felt okay to run this eve... read more

  12. No run this morning - horrible toothache of the last few days has got the better of me! Dentist booked for tomorrow, should hopefully get another run in this week.

  13. RUN
    good easy 5k (but not easy enough!) 5 km 00:36 11:37 pace

    Same again, out before 6AM. Almost five minutes faster but at the expense of higher HR (184-198 - I once got 197 on a MHR test!). Have to remember to keep it easy next time but fun to be back at it.

  14. RUN
    good Early AM 5k 3.11 mi 00:41 13:10 pace

    Morning (or evening) all. Hope everyone's had a great start to 2015.

    My last post was a little ominous ( and I hadn't done any ... read more

    • David G.
      David G.

      Great to see you back Andy, everyone has different ways of getting motivated to run, sounds like you found yours..wishing you much success and fun with the running group!

      23 days ago Like1 person

    • Show 3 more comments...
    • Peneloperae Cheers

      Great to see you back at it Andy!! So nice that you found that group to keep you motivated too. Excellent run today!!!

      23 days ago

    • Marsi K.
      Marsi K.

      Looks like you're headed in a positive direction! Good for you! :) And nice time on the 5k so early!

      22 days ago Like1 person

  15. RUN
    alright Not really Maffetone - Hampst... 3.83 mi 01:05 16:57 pace

    With me 90% of the battle is the mental side of things. No lack of motivation, I obsess about and love running, but my anxiety means sometimes its difficult to get out the door. Its been a difficul... read more

  16. RUN
    great Maffetone - Gym TM (downhill) 3.55 mi 01:01 17:03 pace

    15:01 w/u, HR 111/136
    (Av. 19:25, 0.77m)
    30:01 workout, HR 142/151 (at -3% decline)
    (Av. 14:51, 2.02m)
    15:01 c/d, HR 130/139
    (Av. 19:59, 0.75m)

    I always find it difficult to get moving again after... read more

  17. RUN
    great Maffetone - TM LSD 5.19 mi 01:30 17:20 pace

    15:00 w/u, HR 113/141
    (Av. 17:42, 0.85m)
    60:00 workout, HR 140/149
    (Av. 16:51, 3.56m)
    15:00 c/d, HR 128/139
    (Av. 19:13, 0.78m)

    Even without looking at the stats, this was a massive succ... read more

    • Peneloperae

      Fabulous going late at night!! wow!!! Ah, nice way to distract yourself too - GB is also fabulous at triathlon!!!

      3 months ago Like1 person

    • David G.
      David G.

      Wow, 90 minutes on the TM, and late at night at that, very disciplined Andy!

      3 months ago Like1 person

    • Andy L.
      Andy L.

      @ Penelope Yep, the Brownlee brothers are something special.

      3 months ago Like

  18. RUN
    good Maffetone - Home TM 3.15 mi 01:00 19:03 pace

    15:00 w/u, HR 109/139
    (Av. 18:16, 0.82m)
    30:00 workout, HR 140/152
    (Av. 17:30, 1.71m)
    15:00 c/d, HR 126/138
    (Av. 24:32, 0.61m)

    Back in Birmingham visiting family, so hopped on my TM (in a great... read more

  19. VELO
    great Maffetone - Gym Cycle 16.25 mi 01:00 16.2mph pace

    15:00 w/u, HR 114/136
    30:00 workout, HR 137/147
    15:00 c/d, HR 127/140

    Same as last week, level 5 resistance throughout. Covered more distance (14.97m > 16.25m) mostly due to managing a steady... read more

    • David G.
      David G.

      Fine spin Andy, looks like noticeable progress on your training!

      3 months ago Like

    • Tom H.
      Tom H.

      I'm impressed you can do that, I think Maff pace would drive me crazy!

      3 months ago Like

    • Peneloperae

      Simply fabulous!! well done Andy ...wooohooo

      3 months ago Like

    • Andy L.
      Andy L.

      Thanks guys. @ Tom, I never built a base previously so if this keeps me slow enough to increase the mileage I'm okay to stick with it for now. Saying that, I'll be glad when I can run again!

      3 months ago Like1 person

  20. RUN
    great Maffetone - Gym TM (downhill) 3.78 mi 01:00 15:51 pace

    15:00 w/u, HR 112/139
    (Av. 17:50, 0.84m)
    30:00 workout, HR 137/151 (at -3% decline)
    (Av. 14:09, 2.12m)
    15:00 c/d, HR 125/147
    (Av. 18:17, 0.82m)

    The downhill session for the week. Much bette... read more