FM Broadcast Band and Running: Difference between pages

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See also [http://www.transmissionzero.co.uk/radio/london-fm-radio/ here]
== Distances ==
 
See [https://www.calculator.net/pace-calculator.html Pace Calculator].
 
=== 5k ===


{| class="wikitable"
{| class="wikitable"
! Freq (MHz)
!Date
! Station
!Location
! Preset (Sony)
!Time
! Preset (Pioneer)
!Pace (min/km)
! Transmitter / Comments


|-
|-
|88.4
|2023-08-26||South Norwood||20:15||4:03
|[https://visionradiouk.com/ Vision Radio]
||
|
|-
|-
|88.8
|2023-08-12||Swansea Bay||19:27||3:53
|BBC Radio 2
 
|A2
|}
|2
 
|Crystal Palace
Target: 20:00 (4:00 min/km)
 
=== Half (21.1 km) ===
 
{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
 
|-
|-
|89.1
|2023-09-03||London Big Half||1:36:57||4:36
|BBC Radio 2
 
|
|}
|
 
|Wrotham
Target: 1:30:00 (4:16 min/km)
 
=== Marathon (42.2 km) ===
 
{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
 
|-
|-
|89.4
|2022-05-01||Milton Keynes||3:53:00||5:31
|Citylock Radio
|
|
|
|-
|-
|90.0
|2023-05-01||Milton Keynes||3:34:04||5:04
|?
 
|
|}
|
 
|
Target: 3:30:00 (4:59 min/km)
|-
 
|90.8
== Training ==
|Lightnin
 
|
{| class="wikitable"
|
!Mon
|
!Tue
|-
!Wed
|91.0
!Thu
|BBC Radio 3
!Fri
|A3
!Sat
|3
!Sun
|Crystal Palace
 
|-
|91.3
|BBC Radio 3
|
|
|Wrotham
|-
|92.4
|Rainbow
|
|
|
|-
|93.2
|BBC Radio 4
|A4
|4
|Crystal Palace
|-
|93.5
|BBC Radio 4
|
|
|Wrotham
|-
|94.4
|[http://selectradioapp.com/ Select Radio]
|B8
|16
|Countisbury House, Dulwich
|-
|94.9
|BBC Radio London
|A8
|
|Crystal Palace
|-
|95.1
|[https://divineradiolondon.com/ Divine Radio]
|
|
|
|-
|95.5
|OnTop FM
|
|
|
|-
|95.8
|Capital London
|A9
|7
|Croydon
|-
|96.1
|[http://www.sdancelive.com/ S-Dance]
|B9
|15
|
|-
|96.9
|Capital Xtra
|A0
|
|Crystal Palace
|-
|-
|97.3
|Recovery||Intervals||Easy/Marathon Pace||Easy/Progression||Rest||Parkrun ||Long Run
|LBC
|B1
|8
|Croydon
|-
|98.5
|BBC Radio 1
|A1
|1
|Crystal Palace
|-
|98.8
|BBC Radio 1
|
|
|Wrotham
|-
|99.3
|[http://digitalsoulradio.com/ Digital Soul Radio]
|B0
|14
|Mono
|-
|99.5
|Venture FM
|
|
|
|-
|100.0
|Kiss
|B2
|9
|Croydon
|-
|100.6
|Classic FM
|A6
|5
|Crystal Palace
|-
|100.9
|Classic FM
|
|
|Wrotham
|-
|101.4
|[https://flexfm.co.uk/ Flex FM]
|
|
|
|-
|102.2
|Smooth
|B3
|10
|Croydon
|-
|104.9
|Radio X
|B4
|11
|Crystal Palace
|-
|105.4
|Magic
|B5
|
|Croydon
|-
|105.8
|Greatest Hits
|A7
|6
|Crystal Palace
|-
|106.2
|Heart London
|B6
|12
|Croydon
|-
|106.5
|[http://wk-end.co.uk/ WK-END]
|
|
|
|-
|107.3
|[https://www.reprezentradio.org.uk/ Reprezent]
|
|
|
|-
|107.5
|Time 107.5
|
|
|
|-
|107.8
|Radio Jackie
|
|
|
|-
|-
|60+ min<br/>Easy 14 km with hill||60+ mins,<br/>Easy 14 km with hill<br/> with intervals of < 4 min/km||60+ min,<br/>5 min/km||60+ min,<br/>5 min/km||S & C Work||5 km race,<br/>easy run after||22 - 30 km


|}
|}
S/C Excercises:
* Calf Raise
* Bench Lunge
* Side Plank
== Shoes ==
Current:
* ASICS Gel-Nimbus 24
* ASICS NovaBlast 3
Consider:
* ASICS Get-Nimbus 25
** £175 Runners Needed
** £175 ASICS online
** Y19800 ASICS Japan
* ASICS Metaspeed Sky+
** £225 ASICS online
** Y27500 ASICS Japan
* Mizuno Wave Rebellion Pro
** £200 Runners Needed
* Fuelcell Supercomp Pacer
** £170 Runners Needed
* Hoka Bondi X
** £180 Runners Needed

Revision as of 16:43, 28 November 2023

Distances

See Pace Calculator.

5k

Date Location Time Pace (min/km)
2023-08-26 South Norwood 20:15 4:03
2023-08-12 Swansea Bay 19:27 3:53

Target: 20:00 (4:00 min/km)

Half (21.1 km)

Date Location Time Pace (min/km)
2023-09-03 London Big Half 1:36:57 4:36

Target: 1:30:00 (4:16 min/km)

Marathon (42.2 km)

Date Location Time Pace (min/km)
2022-05-01 Milton Keynes 3:53:00 5:31
2023-05-01 Milton Keynes 3:34:04 5:04

Target: 3:30:00 (4:59 min/km)

Training

Mon Tue Wed Thu Fri Sat Sun
Recovery Intervals Easy/Marathon Pace Easy/Progression Rest Parkrun Long Run
60+ min
Easy 14 km with hill		 60+ mins,
Easy 14 km with hill
with intervals of < 4 min/km		 60+ min,
5 min/km		 60+ min,
5 min/km		 S & C Work 5 km race,
easy run after		 22 - 30 km


S/C Excercises:

  • Calf Raise
  • Bench Lunge
  • Side Plank

Shoes

Current:

  • ASICS Gel-Nimbus 24
  • ASICS NovaBlast 3

Consider:

  • ASICS Get-Nimbus 25
    • £175 Runners Needed
    • £175 ASICS online
    • Y19800 ASICS Japan
  • ASICS Metaspeed Sky+
    • £225 ASICS online
    • Y27500 ASICS Japan
  • Mizuno Wave Rebellion Pro
    • £200 Runners Needed
  • Fuelcell Supercomp Pacer
    • £170 Runners Needed
  • Hoka Bondi X
    • £180 Runners Needed
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