Miles:
5256 total / 1110 in 2014
Goal:

All goals set and exceeded Marathon 3.18:54 Half Marathon 1.28.11 10k 40.51 5K 19.28

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  • 32 miles
  • 03:12 time
  • 3183 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great LSR Easy 16 mi 02:09 08:04 pace

    Nice easy paced long run, worked on running form and just ticked along nicely.

  2. RUN
    great 2 & 1 7.36 mi

    nice session to night, 1.9 mile warm-up followed by 2 minute effort 1 minute jog repeated up to 4.16 miles then 1.3 mile cool down.

  3. RUN
    great out & back short. 3.34 mi 00:25 07:29 pace

    Just little out and back short run.

  4. RUN
    great Easy 5 5 mi 00:38 07:32 pace

    Nice easy 5 miles.

  5. RUN
    great Grafham Water 8.9 mi

    On way back from the Thorney 5 mile race decided to do a lap of Grafham water with Fiona Fisher.

  6. RUN
    great PB Thorney 5 MIle 5.05 mi 00:32 06:18 pace

    Nice race today at Thorney 5 mile today, last 2.5 miles very windy but managed to get a PB and break the 32 minute (31:53). Was nice to see quite a few harriers doing this race, and well done fiona... read more

  7. RUN
    great Bedford Parkrun 3.12 mi 00:20 06:18 pace

    Not a PB but encouraging as not done much speed work in last 6 months due to longer races. Fiona Fisher first parkrun coming in just under 24:58 and big well done to her.

  8. RUN
    great track session 4.87 mi

    Nice track session tonight
    6 x 100 warm-up gentle roughly 22-23 seconds
    800 m warm-up
    14 x 400m each lap 1.23 to 1.25 with the last one 1.19
    800 m

  9. RUN
    great tempo run 5.5 mi 00:40 07:16 pace

    Tempo run
    3x10 min with 5 min recoveries inbetween.

  10. RUN
    great Little loop 3.2 mi 00:23 07:14 pace

    Nice easy paced run , hoping to get another 5 miles in later.

  11. RUN
    great windy 6 miles 6 mi 00:43 07:12 pace

    Nice windy run after work, slowly cranked up the pace.

  12. RUN
    great fartlek run 5 mi 00:36 07:14 pace

    Nice little fartlek run , round mowsbury park in pouring rain love it.

  13. RUN
    great steady run 8 mi

    Steady run with efforts, no garmin so don't actual pace.

  14. RUN
    great Easy 5 after work 5 mi 00:39 07:50 pace

    Nice easy paced 5 miles after work, just slowly into run. negative split miles.

  15. RUN
    great LSR 14 mi 01:56 08:16 pace

    very easy paced 14 miles, never ever pushed any pace just relaxed and ran.

  16. RUN
    blah Thursday Run,Relays 1.84 km 00:11:19 09:53 pace

    This was a team 3k x 5 , not going to write too much as , as one of our runners was taken to hospital after suffering a heart attack , thankfully he's on the mend.

  17. RUN
    good 5k easy bedford park 3.11 mi 00:24 07:44 pace

    Nice easy paced run round bedford park.

  18. RUN
    great recovery run 6.13 mi 00:51 08:22 pace

    Easy recovery run after thunder run.

    • Rich

      That's not easy mate! Good work. Just entered lightening run. It's at the same place, 6am till 6pm 12 hour race. I am going in a pair.

      25 days ago Like

  19. Shared Photo

    Reward for doing Thunder Run 24

  20. RUN
    great Thunder run 24 60 km 05:02 08:05 pace

    Awesome weekend at Thunder Run, challenging course but well worth the effort.Managed 60k and whole team managed 270k.

    • Chris B.
      Chris B.

      Awesome pace for that distance Dean!

      26 days ago Like

    • Rich You're an Inspiration
      You're an Inspiration:

      absolutely smashed it mate

      26 days ago