Monthly Archives: September 2017

Training building up to London Marathon 2017

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The below is a dump of my garmin data for the months building up to London Marathon 2017.  The races I did are highlighted in red.

I PB’d in almost all of my races on the build up to the Marathon, my best performances were the Barnsley 10k 35:27, Brass Monkey Half 1:16:35 (approx. 6 minute PB) and Stamford 30k 1:55:09 (approx. 9 minute PB).  But it was not just about the long runs, I also PB’d on the 3000m track (EIS Sheffield) and at the Doncaster Parkrun getting the V40 age group record.

Two of my most memorable long runs were the Grindleford Gallop which is a very tough off road race and on the 5 March I ran a GFA time covering 26.2 miles in 3:04 carrying my own water at what felt like an easy pace.

Most of the Tuesday runs were on the track and the Thursday runs were club runs.

Activity Distance Avg HR Max HR Avg Cadence Avg Pace
running 23/11/2016 12:14 Conisbrough and Denaby Ward Running 6.23 47:29:00 — — 158 07:37
running 23/11/2016 14:39 Wadworth Running 1.71 12:45 — — 163 07:27
running 24/11/2016 18:15 Central Ward Running 1.74 13:56 — — 165 08:01
running 24/11/2016 18:37 Central Ward Running 5.23 33:04:00 — — — 06:20
running 25/11/2016 06:27 Town Moor Ward Running 5.13 41:33:00 — — 163 08:06
running 27/11/2016 09:15 Royston Ward Running 1.85 13:51 132 149 164 07:30
running 27/11/2016 10:00 Royston Ward Running 6.21 35:27:00 165 173 172 05:42
running 28/11/2016 06:28 Town Moor Ward Running 5.49 42:19:00 131 159 165 07:43
running 28/11/2016 18:10 Central Ward Running 0.95 08:18.1 154 166 168 08:42
running 28/11/2016 18:22 Central Ward Running 1.01 06:41.6 152 180 170 06:38
running 28/11/2016 18:33 Central Ward Running 1 07:52.4 131 146 163 07:51
running 29/11/2016 18:17 Central Ward Running 0.95 08:04.8 155 172 170 08:33
running 29/11/2016 18:38 Central Ward Running 5.99 41:34:00 146 170 168 06:56
running 30/11/2016 12:10 Rossington Running 7.01 53:14:00 — — 162 07:36
running 01/12/2016 18:16 Central Ward Running 1 08:07.1 — — 169 08:06
running 01/12/2016 18:33 Central Ward Running 8.58 01:00:13 — — 164 07:01
running 04/12/2016 10:05 Edwinstowe Running 1.04 09:32.8 — — 162 09:13
running 04/12/2016 10:31 Edwinstowe Running 6.11 35:36:00 — — — 05:49
running 08/12/2016 18:34 Central Ward Running 5 56:34:00 — — 162 11:18
running 11/12/2016 10:23 Penistone Running 1.37 11:21 — — 164 08:17
running 11/12/2016 11:00 Penistone Running 5.99 37:52:00 — — — 06:20
running 12/12/2016 06:34 Town Moor Ward Running 3.29 24:40:00 129 146 164 07:30
running 13/12/2016 18:12 Central Ward Running 1.73 14:24 170 196 165 08:18
running 13/12/2016 18:35 Central Ward Running 7.02 46:00:00 156 173 163 06:33
running 15/12/2016 18:12 Central Ward Running 1.01 08:44.3 154 172 165 08:42
running 15/12/2016 18:33 Central Ward Running 6.05 44:37:00 141 168 163 07:23
running 15/12/2016 19:22 Bessacarr and Cantley Ward Running 2.04 18:06 117 128 158 08:52
running 16/12/2016 19:03 Sprotbrough and Cusworth Running 4.17 41:38:00 — — 153 09:59
running 17/12/2016 08:25 Wheatley Ward Running 0.95 07:31.7 143 171 166 07:53
running 17/12/2016 09:01 Wheatley Ward Running 3.01 18:00 158 169 171 05:59
trail_running 17/12/2016 11:59 Bentley Ward Trail Running 29.01 04:50:17 117 150 156 10:01
running 18/12/2016 11:06 Hatfield Running 6.7 01:00:33 — — 163 09:02
running 19/12/2016 06:23 Town Moor Ward Running 4.22 28:36:00 144 154 168 06:46
indoor_rowing 21/12/2016 17:42 Indoor Rowing — 15:04 104 124 — —
running 21/12/2016 18:09 Town Moor Ward Running 4.2 28:03:00 146 164 167 06:40
hiking 21/12/2016 19:49 Town Moor Ward Hiking 0.83 13:57 — — 114 16:49
hiking 22/12/2016 12:16 Tickhill Hiking 1.2 31:45:00 — — 73 26:22:00
running 22/12/2016 18:16 Central Ward Running 1 08:23.6 117 128 169 08:23
running 22/12/2016 18:34 Central Ward Running 5 40:01:00 131 163 146 08:00
running 23/12/2016 13:58 Town Moor Ward Running 0.34 02:40.0 126 140 164 07:45
running 23/12/2016 14:02 Town Moor Ward Running 6.01 46:39:00 130 144 161 07:46
running 24/12/2016 11:58 Town Moor Ward Running 0.33 02:29.6 131 157 165 07:37
running 24/12/2016 12:01 Town Moor Ward Running 5.02 37:11:00 138 157 163 07:25
running 25/12/2016 08:42 Kingstone Ward Running 0.46 04:12.6 127 139 165 09:06
running 25/12/2016 09:03 Kingstone Ward Running 2.86 19:09 156 166 170 06:41
running 27/12/2016 16:06 Central Ward Running 3.5 33:56:00 — — 163 09:42
walking 28/12/2016 11:51 Tickhill Walking 1.13 21:20 — — 102 18:49
running 29/12/2016 16:05 Central Ward Running 4.41 43:00:00 — — 159 09:45
running 01/01/2017 08:38 Clumber and Hardwick Running 0.6 04:19.9 — — 164 07:14
running 01/01/2017 09:01 Welbeck Running 3.05 18:18 — — — 06:00
running 01/01/2017 10:18 Staveley Running 0.58 05:29.5 — — 159 09:29
running 01/01/2017 10:39 Staveley Running 3.11 18:14 — — — 05:52
running 01/01/2017 11:10 Staveley Running 0.27 02:14.3 — — 161 08:13
running 02/01/2017 10:06 Wheatley Ward Running 15 01:47:18 142 163 163 07:09
running 02/01/2017 11:58 Town Moor Ward Running 0.35 03:11.3 131 135 156 09:12
running 03/01/2017 18:06 Central Ward Running 1.75 13:23 — — 167 07:39
running 03/01/2017 18:32 Central Ward Running 6.09 41:15:00 — — — 06:47
running 05/01/2017 18:32 Central Ward Running 6.86 48:27:00 — — 164 07:04
running 06/01/2017 06:23 Town Moor Ward Running 3.54 29:15:00 — — 163 08:16
running 07/01/2017 13:46 North Stainley with Sleningford Running 0.51 04:48.3 — — 162 09:23
running 07/01/2017 14:08 North Stainley with Sleningford Running 6.31 39:38:00 — — 169 06:17
running 07/01/2017 14:56 North Stainley with Sleningford Running 0.45 04:17.2 — — 163 09:26
running 08/01/2017 08:11 Doncaster District (B) Running 14.02 01:46:38 135 149 163 07:37
running 09/01/2017 20:17 Town Moor Ward Running 4.24 31:48:00 — — 162 07:30
running 10/01/2017 18:11 Central Ward Running 1.37 12:18 — — 166 09:00
running 10/01/2017 18:40 Central Ward Running 6.02 39:44:00 — — — 06:36
running 11/01/2017 17:45 Town Moor Ward Running 6.23 50:07:00 133 152 161 08:03
running 12/01/2017 18:32 Central Ward Running 5.48 40:30:00 136 152 166 07:23
running 12/01/2017 19:13 Balby Ward Running 1.2 12:03 118 133 160 10:04
running 15/01/2017 09:31 Micklegate Ward Running 1.02 08:11.7 134 152 162 08:03
running 15/01/2017 10:00 Micklegate Ward Running 13.16 01:16:35 164 172 169 05:49
running 16/01/2017 07:42 Town Moor Ward Running 1.68 12:36 — — 165 07:30
running 16/01/2017 16:33 Wheatley Ward Running 4.57 36:30:00 — — 162 07:59
running 17/01/2017 18:46 Central Ward Running 4.04 32:32:00 — — 162 08:03
running 18/01/2017 12:45 Town Moor Ward Running 6.01 44:46:00 — — 163 07:27
walking 22/01/2017 11:54 Town Moor Ward Walking 1.06 22:18 — — 96 21:06
running 23/01/2017 19:45 Town Moor Ward Running 2.15 21:33 — — 145 10:00
running 24/01/2017 18:07 Central Ward Running 1.51 20:19 — — 123 13:28
running 24/01/2017 18:49 Central Ward Running 1.25 09:40.4 — — 157 07:46
running 25/01/2017 17:25 Town Moor Ward Running 4.26 27:27:00 — — 166 06:27
running 26/01/2017 18:13 Running 0.97 08:12.1 — — 167 08:26
running 26/01/2017 18:33 Central Ward Running 7.24 50:35:00 — — 165 06:59
running 27/01/2017 19:05 Finningley Ward Running 4.41 32:25:00 — — 159 07:21
running 29/01/2017 09:31 Cottingham Running 2.21 17:22 130 149 166 07:52
running 29/01/2017 10:00 Skidby Running 10.01 59:18:00 162 171 169 05:55
running 29/01/2017 11:23 Cottingham Running 0.59 05:28.4 114 122 162 09:13
running 29/01/2017 16:54 Town Moor Ward Running 4.59 35:38:00 — — 161 07:45
running 30/01/2017 17:39 Town Moor Ward Running 6.73 49:53:00 145 165 161 07:25
running 31/01/2017 06:20 Town Moor Ward Running 4.02 32:24:00 — — 163 08:04
running 31/01/2017 18:13 Central Ward Running 1.22 09:58.0 — — 164 08:09
running 31/01/2017 18:37 Central Ward Running 6.7 46:00:00 — — — 06:52
running 01/02/2017 09:42 Town Moor Ward Running 20 02:23:46 145 158 164 07:11
running 02/02/2017 18:32 Central Ward Running 4.34 36:52:00 124 141 162 08:29
running 04/02/2017 13:41 Town Moor Ward Running 3.11 22:26 — — 165 07:13
running 05/02/2017 08:06 Town Moor Ward Running 10.51 01:12:22 149 181 166 06:53
running 06/02/2017 06:21 Town Moor Ward Running 3.6 29:02:00 — — 162 08:04
running 07/02/2017 18:48 Darnall Ward Running 1.08 09:29.3 — — 164 08:46
running 07/02/2017 21:54 Running 1.86 09:59 — — — 05:21
running 08/02/2017 12:27 Sykehouse Running 6.01 49:52:00 — — 158 08:18
running 09/02/2017 18:17 Central Ward Running 1.27 09:22.3 — — 169 07:24
running 09/02/2017 18:33 Central Ward Running 1.2 09:01.1 — — 165 07:33
running 09/02/2017 18:45 Central Ward Running 5.88 45:08:00 — — 160 07:41
running 09/02/2017 19:31 Bessacarr and Cantley Ward Running 1.36 12:26 — — 160 09:08
running 12/02/2017 10:49 Stamford Running 0.61 05:33.0 118 135 170 09:10
running 12/02/2017 11:00 Stamford Running 18.69 01:55:09 159 171 169 06:10
running 13/02/2017 20:07 Town Moor Ward Running 4.02 32:24:00 — — 161 08:03
running 14/02/2017 18:17 Central Ward Running 0.74 06:42.9 — — 165 09:05
running 14/02/2017 18:37 Central Ward Running 4.16 27:28:00 — — 168 06:36
running 15/02/2017 10:44 Town Moor Ward Running 12.1 01:24:32 — — 164 06:59
running 16/02/2017 18:33 Central Ward Running 7.35 55:19:00 — — 164 07:32
running 18/02/2017 08:38 Wales Running 0.95 07:57.2 121 134 164 08:22
running 18/02/2017 09:06 Wales Running 3.12 17:33 161 175 173 05:38
running 19/02/2017 10:05 Town Moor Ward Running 18.07 02:05:53 145 165 166 06:58
running 20/02/2017 10:22 Town Moor Ward Running 6.34 50:44:00 — — 161 08:00
running 21/02/2017 16:00 Town Moor Ward Running 4.55 31:18:00 — — 164 06:53
running 22/02/2017 10:05 Town Moor Ward Running 7.1 49:16:00 — — 164 06:57
running 23/02/2017 18:34 Central Ward Running 7.31 58:59:00 — — 162 08:04
running 24/02/2017 11:18 Sprotbrough and Cusworth Running 6.53 48:33:00 — — 164 07:26
running 25/02/2017 15:00 Wollaton West Ward Running 7.74 49:58:00 — — 168 06:27
running 26/02/2017 10:34 Pocklington Running 1.51 11:15 125 145 162 07:27
running 26/02/2017 11:00 Pocklington Running 10.03 01:00:08 159 168 168 06:00
running 26/02/2017 12:33 Pocklington Running 0.22 02:20.6 120 136 160 10:38
running 28/02/2017 18:20 Central Ward Running 0.49 04:13.1 — — 167 08:36
running 28/02/2017 18:35 Central Ward Running 4.64 33:19:00 — — 167 07:10
running 01/03/2017 09:49 Central Ward Running 6.01 51:57:00 — — 162 08:39
running 02/03/2017 18:36 Central Ward Running 5.45 42:07:00 — — 165 07:44
running 04/03/2017 12:31 Rossington Running 1.3 10:33 — — 161 08:05
running 04/03/2017 14:01 Rossington Running 5.74 35:17:00 — — 168 06:09
running 05/03/2017 08:05 Town Moor Ward Running 26.22 03:04:09 — — 165 07:01
running 06/03/2017 19:23 Town Moor Ward Running 5.16 42:59:00 — — 161 08:20
running 08/03/2017 12:15 Thorne Running 5.6 41:35:00 — — 161 07:26
hiking 09/03/2017 07:33 Town Moor Ward Hiking 1.41 22:47 — — 118 16:10
hiking 09/03/2017 13:12 Wheatley Ward Hiking 0.89 16:16 — — 109 18:12
running 09/03/2017 18:36 Central Ward Running 6.21 41:53:00 — — 165 06:45
running 11/03/2017 09:19 Grindleford Running 0.73 07:27.0 — — 156 10:10
running 11/03/2017 10:00 Grindleford Running 20.88 02:47:37 — — 159 08:02
running 12/03/2017 09:43 Town Moor Ward Running 5.34 49:16:00 — — 161 09:13
running 14/03/2017 18:18 Central Ward Running 0.74 06:16.3 — — 168 08:26
running 14/03/2017 18:36 Central Ward Running 0.9 06:34.7 — — — 07:18
running 16/03/2017 18:17 Central Ward Running 1.16 09:09.4 — — 166 07:54
running 16/03/2017 18:35 Central Ward Running 5.98 40:16:00 — — 165 06:44
running 18/03/2017 14:36 Town Moor Ward Running 0.4 02:50.3 — — 167 07:02
running 18/03/2017 14:39 Wheatley Ward Running 3.11 18:04 — — 169 05:48
running 18/03/2017 14:58 Town Moor Ward Running 0.51 03:50.6 — — 161 07:36
running 19/03/2017 09:37 Ings Ward Running 0.21 01:35.4 — — 159 07:30
running 19/03/2017 10:06 Ings Ward Running 20.04 02:07:09 — — 168 06:21
running 21/03/2017 09:34 Town Moor Ward Running 7.15 48:49:00 — — 166 06:49
running 22/03/2017 16:18 Sprotbrough and Cusworth Running 6.22 37:51:00 — — 170 06:05
hiking 23/03/2017 12:14 Fishlake Hiking 1.01 18:25 — — 104 18:13
running 23/03/2017 18:26 Central Ward Running 0.25 01:57.6 115 129 171 07:43
running 23/03/2017 18:34 Central Ward Running 5.72 39:46:00 143 164 167 06:57
running 24/03/2017 06:28 Town Moor Ward Running 4.69 36:42:00 — — 164 07:49
walking 24/03/2017 11:35 Fenwick Walking 3.01 54:47:00 — — 104 18:13
running 25/03/2017 08:19 Wheatley Ward Running 1.31 09:55.9 — — 164 07:34
running 25/03/2017 09:01 Wheatley Ward Running 3.01 17:31 — — — 05:50
running 26/03/2017 09:33 Wheatley Ward Running 16.01 01:58:43 — — 163 07:25
running 26/03/2017 11:43 Town Moor Ward Running 0.39 03:14.4 — — 156 08:19
walking 28/03/2017 11:35 Moss Walking 0.98 19:31 — — 101 19:57
running 28/03/2017 18:33 Central Ward Running 3.15 34:21:00 — — 160 10:55
running 29/03/2017 18:00 Fulwood Ward Running 0.92 07:25.1 — — 164 08:02
running 29/03/2017 19:00 Fulwood Ward Running 5.08 30:30:00 — — — 06:00
running 30/03/2017 18:34 Central Ward Running 8.06 01:05:34 — — 162 08:08
running 31/03/2017 16:23 Town Moor Ward Running 4.16 27:07:00 145 165 167 06:31
running 02/04/2017 10:31 Bessacarr and Cantley Ward Running 18.63 02:15:58 137 158 166 07:18
running 04/04/2017 18:09 Central Ward Running 1.52 10:46 148 163 169 07:05
running 04/04/2017 18:33 Central Ward Running 4.07 26:57:00 149 164 169 06:38
running 04/04/2017 19:06 Central Ward Running 0.95 06:40.0 146 157 169 07:01
running 05/04/2017 11:50 Thorpe in Balne Running 3.02 23:50 — — 161 07:54
running 06/04/2017 18:37 Central Ward Running 0.93 07:00.5 124 132 167 07:34
running 06/04/2017 18:48 Central Ward Running 4.01 26:31:00 152 164 171 06:37
running 06/04/2017 19:25 Central Ward Running 0.13 01:16.3 118 123 166 09:30
cycling 08/04/2017 14:42 Town Moor Ward Cycling 6.05 21:22 — — — 17
running 09/04/2017 09:27 Town Moor Ward Running 3.3 21:25 — — 171 06:29
indoor_rowing 09/04/2017 15:37 Indoor Rowing — 20:01 99 127 — —
running 11/04/2017 09:12 Wheatley Ward Running 1.83 12:43 — — 165 06:57
running 11/04/2017 18:34 Central Ward Running 5.24 39:43:00 — — 165 07:35
running 12/04/2017 18:27 Worsbrough Ward Running 1.76 15:06 — — 164 08:34
running 12/04/2017 19:01 Worsbrough Ward Running 5 29:14:00 — — — 05:51
hiking 14/04/2017 14:52 Llanbedrog Community Hiking 0.12 07:18.3 — — 48 —
running 14/04/2017 19:09 Aberdaron Community Running 4.08 29:03:00 — — 164 07:07
running 15/04/2017 08:00 Aberdaron Community Running 10.54 01:17:57 — — 166 07:24
running 16/04/2017 17:07 Aberdaron Running 4.05 25:56:00 — — 169 06:24
running 18/04/2017 18:02 Central Ward Running 5.38 50:44:00 — — 153 09:26
running 21/04/2017 08:04 Town Moor Ward Running 2.18 14:05 — — 170 06:27
running 22/04/2017 09:42 Rotherhithe Ward Running 1.47 13:42 — — 168 09:18
running 23/04/2017 10:01 Greenwich West Ward Running 26.72 02:44:39 — — 169 06:10
running 25/04/2017 18:34 Central Ward Running 4.59 34:39:00 — — 167 07:33
running 25/04/2017 19:09 Bessacarr and Cantley Ward Running 1.01 13:10 — — 140 13:02
running 26/04/2017 18:36 Adwick Ward Running 0.58 05:00.2 — — 163 08:42
running 26/04/2017 19:02 Brodsworth Running 5.03 29:21:00 — — — 05:50