Saturday 26 September 2009

first ever 10k run success !

What a great feeling having completed the 10k run this morning at Tatton Park for Cancer Research UK.

6.16 miles took 01hr:12min:13sec at an average pace of 11:43 min/mile, at a new high average of 5.1 mph woohoo
My best time ever.

Congratulations also to Greg , who did even better and managed 56 minutes !

I'm sure Nicola would have been proud of me today.

Before the run :
From 10k run Cancer Research UK Tatton Park

during :
From 10k run Cancer Research UK Tatton Park

From 10k run Cancer Research UK Tatton Park
and after :

From 10k run Cancer Research UK Tatton Park


heres my total training session summary from the Garmin watch :
note the totals , I have ran 47 times , done over 150 miles and 35 hrs jogging and burned 25,000 calories :-)

Date Distance (mi) Time Avg. pace (min/mi) Avg. speed (mph) Calories
18/05/2009 20:05 1.53 00:26:17 17:11 3.5 207
20/05/2009 19:25 1.49 00:23:26 15:45 3.8 214
23/05/2009 09:42 1.47 00:20:33 14:00 4.3 224
25/05/2009 11:49 1.62 00:46:16 28:32 2.1 225
25/05/2009 13:55 1.53 00:36:04 23:38 2.5 214
27/05/2009 19:03 1.52 00:20:54 13:44 4.4 234
29/05/2009 20:47 1.56 00:21:59 14:04 4.3 244
31/05/2009 11:58 1.62 00:43:03 26:37 2.3 225
31/05/2009 13:55 1.91 00:44:12 23:08 2.6 245
01/06/2009 18:29 1.48 00:19:52 13:24 4.5 255
03/06/2009 18:09 2.07 00:28:10 13:35 4.4 337
05/06/2009 19:06 2.23 00:30:13 13:34 4.4 337
07/07/2009 18:31 1.48 00:21:07 14:15 4.2 232
09/07/2009 18:12 2.88 00:39:32 13:44 4.4 424
11/07/2009 17:52 3.1 00:44:29 14:21 4.2 416
13/07/2009 18:28 1.44 00:19:13 13:20 4.5 245
16/07/2009 18:51 1.49 00:19:17 12:58 4.6 255
18/07/2009 09:19 2.94 00:37:28 12:44 4.7 531
20/07/2009 18:32 1.46 00:18:41 12:47 4.7 254
22/07/2009 18:17 2.19 00:27:57 12:45 4.7 381
24/07/2009 17:25 3.49 00:46:46 13:25 4.5 544
26/07/2009 17:33 2.72 00:36:10 13:18 4.5 430
28/07/2009 18:07 3.76 00:50:33 13:26 4.5 602
30/07/2009 17:53 3.91 00:52:07 13:19 4.5 628
01/08/2009 19:15 1.47 00:20:12 13:44 4.4 249
03/08/2009 17:19 2.7 00:35:33 13:11 4.6 450
05/08/2009 17:03 3.51 00:47:21 13:28 4.5 561
08/08/2009 08:44 4.15 00:53:36 12:55 4.6 722
10/08/2009 17:53 4.13 00:55:23 13:25 4.5 641
13/08/2009 17:14 3.77 00:48:01 12:45 4.7 668
15/08/2009 10:04 4.78 01:04:32 13:29 4.4 785
17/08/2009 17:50 4.93 01:06:34 13:30 4.4 777
20/08/2009 18:07 5.08 01:09:10 13:37 4.4 778
22/08/2009 07:57 2.94 00:39:06 13:18 4.5 515
24/08/2009 16:57 5.89 01:17:38 13:10 4.6 972
26/08/2009 17:33 2.43 00:36:13 14:55 4 396
28/08/2009 17:11 6.32 01:23:14 13:10 4.6 1,034
31/08/2009 16:35 3.75 00:49:42 13:14 4.5 604
02/09/2009 18:29 3.48 00:44:42 12:51 4.7 587
04/09/2009 18:42 3.8 00:50:47 13:22 4.5 629
07/09/2009 18:11 4.78 01:02:09 13:01 4.6 864
10/09/2009 19:34 3.79 00:48:33 12:48 4.7 672
13/09/2009 10:05 4.77 01:01:36 12:55 4.6 863
16/09/2009 17:28 5.11 01:08:52 13:29 4.5 845
18/09/2009 17:02 6.36 01:23:09 13:05 4.6 1,087
21/09/2009 18:03 4.77 01:03:50 13:23 4.5 816
23/09/2009 18:17 3.79 00:50:01 13:13 4.5 665
26/09/2009 10:34 6.16 01:12:13 11:43 5.1 1,210
Total 153.55 35:26:26 13:51 4.3 25,293

few more pics can be found by clicking link pic below :

10k run Cancer Research UK Tatton Park

I have also moved the widget link to here as the runs now over...
10k run on 26th Sept 09

1 comment:

95 GTS said...

well done sir! under an hour next time eh?