12000 total / 2213 in 2016

PB's - 5km 18:52, 5m 31:44, 10km 38:48, Half 1:25:37, Mara 3:14:14 (London 2016). Goal is sub-3 or as close as...(2017). Next race: TBC

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  • 16 miles
  • 02:13 time
  • 1555 calories
  • 2 workouts
  • This Week time period


  1. RUN
    good Change-of-Pace Tempo (9m) 9.17 mi 01:13 07:58 pace

    6:50-7:00 then 7:10-7:20 4/4/1/4/1/4/1/4 minutes with 3mile w/u and w/d either side. Avg HR 126 which is surprising (in a good way) given this was sub 8min mile overall. read more

  2. RUN
    good Vo2 Max: 5x Uphill + Downhill... 8.43 mi 01:08 08:04 pace

    A new workout, incorporating the regular hill rep with hard effort both on the uphill and downhill giving a 450m stretch, allowing for around 2 minutes recovery jog on the flat between reps. Paces ... read more

  3. RUN
    good Strides: 2x4x150m, 150m recs ... 7.8 mi 01:04 08:15 pace

    Lovely lunchtime run into Victoria Park. Working a bit harder the next 2 or 3 weeks in advance of a big push on 10k race time so most sessions will now involve strides, hill work or other speedwork... read more