STATUS Whistle
-
Races
198 -
Miles
18449 -
Miles
2234 -
Miles
14683 -
WAVA
70.63% -
Mile
6:33 -
5k
21:01 -
5M
35:52 -
10k
44:05 -
10M
1:14:35 -
Half
1:39:04 -
20M
2:58:49 -
Mara
4:14:04
About Me | |
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Starting running more seriously during march 2007.Since then I have run 102 races, and even XC! Joined Cirencester AC in March 2009, and the training sessions had a great effect, especially on my speed. Mara time 4:14, Half Marathon 1:39.03, 10k now 44.04, 5k now 21.01. Never won the Cirencester AC Road Champs, RU twice, but now never will because I live in Stockport and I am a Harrier thereof. Really have no plans at all to run Marathons again, but would link 1-35 for a half, and 20.30 for 5k. My perennial probelm with running, islong runs, I do not like them! Ten miles is good for me, if I could crack that little foible I would improve considerably. CiRF qualified, level 3 Event Group qualified, plus MA in Sport and Exercise. I am unsure where this Masters will lead, as of now, nowhere. However, I am amazed at what running has done for me. Dedicated hiker, 1000 miles a year, pub visitor, 59 new pubs a year and beer and wine drinker, if training allows :-).Running took a massive hit summer 2019, several doctors appointments didn't find turn out as I would wish, as I had Prostate Cancer and slight coronary Heart Disease. Medication from Sept 2019, to March 202, operation March 2020. Radiotherapy finished May 2020, first set of tests back were good, PSA normal. Next test June. Running ever so slowly coming back, June 2020 saw me run 42 minutes for 5k, I can squeak under 30 now, March 2021!
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Random Q&A | See your Q&A |
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How do you pick yourself up when you need to? Coffee |
Recent Blogs | |
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Interval Thursday | 18th Apr |
SpudUlike | 16th Apr |
The Results are in! | 14th Apr |
The Big Day | 13th Apr |
Back In The Saddle | 9th Apr |
My parkrun |
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Marple parkrun |
Recent Training | |||
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23rd Apr
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General | 1.2mi | 22:53 |
23rd Apr
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General | 0.3mi | 7:13 |
23rd Apr
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General | 3.1mi | 33:34 |
23rd Apr
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Strength | 0mi | 45:00 |
23rd Apr
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General | 2.8mi | 53:52 |
12 Month Benchmarks | Run | Bike |
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Mile | 8:49 | 4:35 |
5k | 30:27 | 15:54 |
5mi | 56:16 | 26:07 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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The True North, strong and free: a deathmatch (24-03) |
Fetch Virtual Challenge 2024 |
What do you know today, that you did not yesterday? |
Word Association |
FOOTBALL |
The Kit Kat Thread |
Buddies (23) |
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Followers (45) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
2024 | Result | WAVA | Distance | |
---|---|---|---|---|
1 Mar | March Virtual Mile SB | 8:48 | 52.93 | 1mi |
1 Feb | February Virtual Mile | 9:16 | 50.26 | 1mi |
2023 | Result | WAVA | Distance | |
7 Oct | The Doctor K Cup SB | 30:11 | 52.59 | 5km |
2022 | Result | WAVA | Distance | |
8 Oct | The Doctor K Cup SB | 30:34 | 51.48 | 5km |
2021 | Result | WAVA | Distance | |
2 Oct | The Doctor K Cup | 34:11 | 45.64 | 5km |
14 Feb | Mob Match SHAC v Chorlton | 31:45 | 48.73 | 5km |
25 Jan | Mob Match SHAC v Buxton AC | 29:54 | 51.74 | 5km |
17 Jan | Mob Match SHAC v Chorlton Runners SB | 29:38 | 52.21 | 5km |
2020 | Result | WAVA | Distance | |
17 Oct | The Doctor K Cup | 39:56 | 38.74 | 5km |
7 Jul | Mob Match SHAC v East London Runners | 31:59 | 47.97 | 5km |
23 Jun | Mob Match SHAC v Warrington SB | 26:50 | 57.17 | 5km |
9 May | Fake parkrun | 29:01 | 52.87 | 5km |
25 Apr | Fake parkrun | 27:44 | 55.32 | 5km |
11 Apr | Fake parkrun | 28:28 | 53.89 | 5km |
4 Apr | Fake parkrun | 28:16 | 54.27 | 5km |
2019 | Result | WAVA | Distance | |
11 Jul | Sale Sizzler (2) | 22:38 | 67.22 | 5km |
9 Jul | Helen Fraser Memorial Club Handicap | 43:34 | 56.97 | 5mi |
27 Jun | Sale Sizzler (1) SB | 22:35 | 67.37 | 5km |
22 Jun | Marple parkrun | 23:24 | 65.02 | 5km |
19 Jun | Offerton 5 | 41:20 | 60.05 | 5mi |
16 Jun | Marple Carnival 10K | 48:18 | 64.22 | 10km |
11 May | Marple parkrun | 22:37 | 67.27 | 5km |
2 May | Buxworth 5 SB | 38:57 | 63.72 | 5mi |
20 Apr | Queen Elizabeth parkrun | 23:23 | 65.06 | 5km |
14 Apr | Tatton 10k - April | 44:24 | 69.86 | 10km |
3 Apr | marple runners 4mtt PB | 28:16 | 69.85 | 4mi |
10 Mar | Trafford 10K SB | 44:24 | 69.86 | 10km |
2 Mar | Marple parkrun | 22:47 | 66.78 | 5km |
23 Feb | Marple parkrun | 23:09 | 65.72 | 5km |
17 Feb | Stockport Trail Half Marathon PB | 1:39:04 | 68.58 | 13.1mi |
5 Jan | Marple parkrun | 23:21 | 65.16 | 5km |
2018 | Result | WAVA | Distance | |
9 Dec | Stockport 10 PB | 1:14:35 | 68.81 | 10mi |
4 Nov | Mornington Chasers Regent's Park 10K SB | 44:57 | 69.01 | 10km |
6 Oct | Marple parkrun | 22:54 | 66.44 | 5km |
29 Sep | The Doctor K Cup | 22:24 | 67.92 | 5km |
22 Sep | Hyde parkrun | 22:52 | 66.53 | 5km |
15 Sep | Queen Elizabeth parkrun | 24:45 | 61.47 | 5km |
2 Sep | Trafford 10K | 45:46 | 67.78 | 10km |
16 Aug | Sale Sizzler (4) | 21:47 | 69.84 | 5km |
14 Aug | Helen Fraser Memorial Trail Race | 42:44 | 58.08 | 5mi |
21 Jul | Marple parkrun | 23:23 | 65.06 | 5km |
19 Jul | Sale Sizzler (2) SB | 21:47 | 69.84 | 5km |
14 Jul | Northala Fields parkrun | 22:49 | 66.13 | 5km |
5 Jul | Sale Sizzler (1) | 21:55 | 68.85 | 5km |
20 Jun | Offerton 10K | 47:20 | 64.96 | 10km |
17 Jun | Marple Carnival 10K | 48:12 | 63.79 | 10km |
12 May | Northala Fields parkrun | 22:15 | 67.82 | 5km |
9 May | Mad Hatters 5 Mile MT | 39:09 | 62.85 | 5mi |
3 May | Buxworth 5 | 40:04 | 61.41 | 5mi |
22 Apr | Kinder Downfall Fell Race | 1:51:25 | 48.53 | 10.6mi |
11 Feb | Stockport Trail Half Marathon SB | 1:43:24 | 65.11 | 13.1mi |
27 Jan | Marple parkrun | 24:41 | 61.13 | 5km |
7 Jan | Hit The Trail SB | 37:07 | 66.29 | 5mi |
2017 | Result | WAVA | Distance | |
31 Dec | Bowstones Fell Race | 1:02:51 | 54.14 | 11km |
9 Dec | Marple parkrun | 24:43 | 61.05 | 5km |
3 Dec | Stockport 10 SB | 1:15:20 | 67.51 | 10mi |
25 Nov | Marple parkrun | 24:17 | 62.14 | 5km |
18 Nov | Northala Fields parkrun | 22:44 | 66.37 | 5km |
7 Oct | Marple parkrun | 25:38 | 58.87 | 5km |
17 Sep | Big Stockport 10k | 46:12 | 66.55 | 10km |
13 Sep | marple runners 4mtt SB | 28:59 | 67.55 | 4mi |
2 Sep | Bramhall parkrun | 23:24 | 64.48 | 5km |
17 Aug | Sale 5k Sizzler (4) SB | 21:53 | 68.95 | 5km |
3 Aug | Sale 5k Sizzler (3) | 21:54 | 68.90 | 5km |
20 Jul | Sale 5k Sizzler (2) | 22:11 | 68.02 | 5km |
1 Jul | Northala Fields parkrun | 22:10 | 67.52 | 5km |
21 Jun | Offerton 10K | 49:32 | 61.54 | 10km |
14 Jun | The Bill Fox Round the Resers Race SB | 39:12 | 62.24 | 5mi |
10 May | Mad Hatters 5 Mile MT | 41:30 | 58.79 | 5mi |
6 May | Northala fields parkrun #153 | 23:09 | 64.65 | 5km |
29 Apr | Northala fields parkrun | 22:41 | 65.98 | 5km |
22 Apr | northala fields parkrun | 22:44 | 65.83 | 5km |
19 Mar | Wilmslow Half Marathon SB | 1:43:19 | 64.58 | 13.1mi |
5 Mar | Trafford 10K SB | 45:46 | 66.60 | 10km |
26 Feb | Stockport Trail Half Marathon | 1:46:56 | 62.40 | 13.1mi |
18 Feb | Marple Parkrun #249 | 23:43 | 63.10 | 5km |
4 Feb | Marple parkrun | 24:13 | 61.80 | 5km |
21 Jan | Marple parkrun | 23:48 | 62.88 | 5km |
1 Jan | Marple parkrun | 24:13 | 61.80 | 5km |
2016 | Result | WAVA | Distance | |
24 Dec | Marple parkrun | 24:27 | 61.21 | 5km |
4 Dec | Stockport 10 SB | 1:16:37 | 65.80 | 10mi |
12 Nov | Cheshire 10k | 45:34 | 66.89 | 10km |
22 Oct | Marple parkrun | 23:13 | 64.46 | 5km |
5 Oct | Marple Runners 2M TT PB | 13:50 | 68.00 | 2mi |
1 Oct | Marple parkrun | 23:01 | 65.02 | 5km |
3 Sep | Marple 10k 'Trail' Run | 51:02 | 59.73 | 10km |
27 Aug | Marple parkrun | 23:50 | 62.80 | 5km |
30 Jul | Marple parkrun | 24:26 | 61.25 | 5km |
28 Jul | Sale Sizzler 3 | 22:06 | 67.72 | 5km |
14 Jul | Sale Sizzler 2 SB | 21:56 | 67.68 | 5km |
6 Jul | Marple Runners Race SB | 29:48 | 64.60 | 4mi |
3 Jul | Run the Alderley ByPass 5 Mile SB | 37:31 | 64.48 | 5mi |
30 Jun | Sale Sizzler 1 | 22:08 | 67.07 | 5km |
28 May | Marple parkrun | 23:01 | 64.50 | 5km |
21 May | Marple parkrun | 23:31 | 63.13 | 5km |
14 May | Marple parkrun | 23:18 | 63.71 | 5km |
3 Apr | Wilmslow Half Marathon SB | 1:44:30 | 63.28 | 13.1mi |
13 Mar | Trafford 10K SB | 44:33 | 67.83 | 10km |
28 Feb | Stockport Trail Half Marathon | 1:48:18 | 61.06 | 13.1mi |
2015 | Result | WAVA | Distance | |
31 Oct | Marple parkrun | 22:43 | 65.35 | 5km |
24 Oct | Marple parkrun | 22:53 | 64.87 | 5km |
29 Aug | Marple Park Run | 22:16 | 66.67 | 5km |
22 Aug | Marple Park Run | 22:59 | 64.59 | 5km |
6 Aug | Sale 5k Sizzler (4) SB | 21:14 | 69.91 | 5km |
23 Jul | Sale 5k Sizzler (3) | 21:20 | 69.59 | 5km |
11 Jul | Burnage Park Run | 23:06 | 63.75 | 5km |
9 Jul | Sale 5k Sizzler (2) | 21:52 | 67.34 | 5km |
1 Jul | Offerton 10Km Park Race | 51:43 | 57.94 | 10km |
27 Jun | Burnage Park Run | 23:09 | 63.61 | 5km |
25 Jun | Sale 5k Sizzler (1) | 21:53 | 67.29 | 5km |
17 May | Chester Half Marathon SB | 1:39:42 | 65.74 | 13.1mi |
26 Apr | Bolton 10K | 46:33 | 64.37 | 10km |
18 Apr | Burnage Park Run | 23:05 | 63.80 | 5km |
14 Mar | Burnage Park Run | 23:11 | 63.52 | 5km |
28 Feb | Burnage Park Run | 23:21 | 63.07 | 5km |
22 Feb | Bourton 10k SB | 45:04 | 66.48 | 10km |
14 Feb | Burnage Park Run | 24:24 | 60.35 | 5km |
2014 | Result | WAVA | Distance | |
31 Dec | Festive Fetch Five | 43:36 | 55.02 | 5mi |
7 Dec | Stockport 10 | 1:19:54 | 62.00 | 10mi |
2 Nov | Tewkesbury Guy Fawkes 5 | 36:55 | 64.98 | 5mi |
21 Sep | Cotswold Classic SB | 1:19:44 | 62.13 | 10mi |
19 Jul | Bourton 1 Mile Road Race SB | 6:34 | 65.89 | 1mi |
17 Jun | White Horse 5k Road Race | 21:49 | 66.96 | 5km |
14 Jun | Burnage Park Run | 23:26 | 62.34 | 5km |
20 May | White Horse 5k SB | 21:31 | 67.90 | 5km |
18 May | Great Manchester Run | 46:57 | 63.28 | 10km |
27 Apr | Highworth 5 SB | 35:58 | 66.15 | 5mi |
5 Apr | Burnage Park Run | 23:31 | 62.12 | 5km |
30 Mar | Hogweed Hilly Half SB | 1:49:45 | 59.21 | 13.1mi |
8 Mar | Burnage Park Run | 23:47 | 61.43 | 5km |
23 Feb | Bourton 10k SB | 44:34 | 66.66 | 10km |
2013 | Result | WAVA | Distance | |
27 Oct | Great South Run SB | 1:16:44 | 64.00 | 10mi |
19 Oct | Burnage Park Run | 23:01 | 63.47 | 5km |
13 Oct | BUGATTI 10K | 46:14 | 64.26 | 10km |
6 Oct | Cricklade 10k | 45:18 | 65.58 | 10km |
20 Aug | White Horse 5k PB | 21:01 | 69.51 | 5km |
8 Jul | Frampton 10k | 45:36 | 64.61 | 10km |
10 Jun | Westonbirt 10k | 44:10 | 66.70 | 10km |
2 Jun | Fairford 10k | 44:43 | 65.88 | 10km |
21 May | White Horse 5k | 21:06 | 68.69 | 5km |
14 Apr | Highworth 5m SB | 36:22 | 64.88 | 5mi |
17 Mar | Liverpool Half Marathon SB | 1:39:12 | 64.94 | 13.1mi |
9 Mar | Burnage Park Run | 23:06 | 62.74 | 5km |
24 Feb | Bourton 10k PB | 44:05 | 66.83 | 10km |
9 Feb | Burnage parkrun | 22:48 | 63.57 | 5km |
2012 | Result | WAVA | Distance | |
21 Oct | Stroud Half Marathon SB | 1:39:09 | 64.97 | 13.1mi |
7 Oct | Cricklade 10k SB | 44:25 | 66.33 | 10km |
23 Sep | Cirencester 10k | 45:23 | 64.92 | 10km |
9 Jul | Frampton 10k | 45:38 | 64.02 | 10km |
27 Jun | Back In a Flash 5K race 2 | 22:47 | 63.12 | 5km |
11 Jun | Westonbirt 10k | 45:54 | 63.65 | 10km |
30 May | Back In a Flash 5K race 1 SB | 22:32 | 63.82 | 5km |
29 Apr | Highworth 5m PB | 35:52 | 65.25 | 5mi |
1 Apr | Forest of Dean Trails Half Marathon | 1:43:32 | 61.68 | 13.1mi |
26 Feb | Bourton 10k | 45:18 | 64.50 | 10km |
5 Feb | Oxford Mail XC League Series race 4 Cirencester (Sen & Vet Men) SB | 48:43 | 52.96 | 5.5mi |
2011 | Result | WAVA | Distance | |
6 Nov | Tewkesbury AC Guy Fawkes 5 SB | 37:48 | 61.91 | 5mi |
23 Oct | Stroud Half Marathon | 1:48:41 | 58.76 | 13.1mi |
25 Sep | Cirencester 10k | 47:30 | 61.51 | 10km |
11 Sep | Chippenham Half Marathon | 1:49:01 | 58.58 | 13.1mi |
6 Aug | Cranham Boundary Chase PB | 46:22 | 58.75 | 5.8mi |
3 Aug | Bugatti 10k | 49:30 | 59.02 | 10km |
10 Jul | Evesham Vale 10K | 47:40 | 60.79 | 10km |
16 May | Berkeley 10K | 46:03 | 62.92 | 10km |
17 Apr | London Marathon PB | 4:14:04 | 52.26 | 26.2mi |
10 Apr | Highworth 5m | 41:04 | 56.52 | 5mi |
27 Mar | Forest of Dean Trails Half Marathon SB | 1:46:33 | 59.43 | 13.1mi |
13 Mar | Gloucester 20 PB | 2:58:49 | 55.68 | 20mi |
27 Feb | Bourton 10k SB | 45:20 | 63.92 | 10km |
6 Feb | Oxford Mail XC League Series race 4 Cirencester (Sen & Vet Men) PB | 47:14 | 54.18 | 5.5mi |
2010 | Result | WAVA | Distance | |
24 Oct | Stroud Half Marathon SB | 1:44:41 | 60.49 | 13.1mi |
10 Oct | Swindon Half Marathon | 1:45:08 | 60.23 | 13.1mi |
26 Sep | Cirencester 10k SB | 46:19 | 62.56 | 10km |
4 Aug | 10k Buggatti Beer Race | 48:24 | 59.87 | 10km |
25 Jul | Mob Match, Ciren Ac v Bourton RR SB | 38:00 | 61.08 | 5mi |
12 Jul | Frampton 10K | 46:57 | 61.21 | 10km |
19 Jun | Swindon Parkrun SB | 22:01 | 64.31 | 5km |
23 May | Edinburgh Marathon SB | 4:16:54 | 51.24 | 26.2mi |
8 May | Swindon parkrun 10 | 22:15 | 63.63 | 5km |
17 Apr | Swindon parkrun | 22:22 | 63.30 | 5km |
3 Apr | Swindon parkrun | 22:30 | 62.93 | 5km |
20 Mar | Swindon parkrun | 23:18 | 60.76 | 5km |
19 Mar | Swindon Sport Relief Mile PB | 6:33 | 63.55 | 1mi |
13 Mar | Swindon parkrun | 22:39 | 62.51 | 5km |
7 Mar | Bath Half | 1:47:13 | 58.56 | 13.1mi |
7 Feb | Longleat 10k | 48:46 | 58.93 | 10km |
2009 | Result | WAVA | Distance | |
13 Dec | Andy Reading Memorial 10k | 48:38 | 59.09 | 10km |
11 Oct | Swindon Half Marathon SB | 1:48:26 | 57.90 | 13.1mi |
4 Oct | Badminton Horseless Trial SB | 39:53 | 57.73 | 5mi |
27 Sep | Cirencester 10k | 48:41 | 59.03 | 10km |
5 Aug | The Bugatti Beer Race | 50:13 | 57.23 | 10km |
13 Jul | Frampton 10k | 48:44 | 58.50 | 10km |
8 Jun | The Westonbirt National Arboretum 10k SB | 48:22 | 58.94 | 10km |
15 Mar | Bath Half | 1:53:24 | 54.91 | 13.1mi |
2008 | Result | WAVA | Distance | |
14 Dec | Andy Reading Memorial 10K SB | 48:24 | 58.90 | 10km |
12 Oct | Swindon Half Marathon SB | 1:56:24 | 53.49 | 13.1mi |
28 Sep | Cirencester Park 10k | 50:28 | 56.49 | 10km |
2007 | Result | WAVA | Distance | |
14 Oct | Swindon Half Marathon SB | 2:02:26 | 50.43 | 13.1mi |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 143 | 127 | 161 | 133 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 563 |
2024 | 73 | 78 | 44 | 46 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 241 |
2024 | 0 | 9 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 9 |
2023 | 137 | 128 | 158 | 158 | 165 | 124 | 181 | 170 | 193 | 150 | 145 | 140 | 1850 |
2023 | 73 | 61 | 79 | 76 | 79 | 79 | 40 | 65 | 49 | 77 | 72 | 69 | 819 |
2023 | 13 | 52 | 20 | 10 | 29 | 0 | 0 | 21 | 22 | 0 | 0 | 70 | 237 |
2022 | 154 | 119 | 136 | 145 | 195 | 169 | 150 | 148 | 149 | 166 | 142 | 149 | 1822 |
2022 | 71 | 70 | 84 | 83 | 38 | 74 | 80 | 81 | 58 | 70 | 82 | 78 | 870 |
2022 | 0 | 44 | 39 | 61 | 11 | 20 | 42 | 30 | 42 | 15 | 33 | 41 | 379 |
2021 | 129 | 104 | 132 | 188 | 185 | 149 | 76 | 130 | 216 | 147 | 128 | 124 | 1709 |
2021 | 74 | 68 | 88 | 65 | 72 | 51 | 7 | 18 | 18 | 56 | 65 | 72 | 655 |
2021 | 0 | 0 | 0 | 0 | 2 | 17 | 0 | 0 | 0 | 0 | 0 | 0 | 19 |
2020 | 125 | 113 | 138 | 71 | 103 | 155 | 126 | 175 | 212 | 140 | 155 | 127 | 1641 |
2020 | 49 | 80 | 63 | 73 | 107 | 91 | 117 | 46 | 0 | 17 | 49 | 68 | 761 |
2020 | 34 | 0 | 0 | 0 | 0 | 0 | 0 | 17 | 70 | 119 | 30 | 35 | 305 |
2019 | 88 | 96 | 114 | 88 | 93 | 104 | 89 | 72 | 154 | 146 | 118 | 134 | 1297 |
2019 | 156 | 142 | 139 | 140 | 163 | 118 | 129 | 92 | 61 | 45 | 73 | 108 | 1366 |
2019 | 0 | 7 | 0 | 0 | 0 | 0 | 15 | 16 | 0 | 0 | 0 | 0 | 38 |
2018 | 85 | 57 | 81 | 79 | 61 | 77 | 44 | 97 | 170 | 117 | 117 | 85 | 1070 |
2018 | 128 | 117 | 127 | 109 | 153 | 121 | 143 | 125 | 100 | 144 | 127 | 131 | 1526 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 9 |
2017 | 45 | 49 | 83 | 58 | 78 | 69 | 129 | 45 | 139 | 50 | 65 | 62 | 872 |
2017 | 105 | 123 | 104 | 111 | 128 | 116 | 105 | 132 | 75 | 109 | 132 | 133 | 1372 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 62 | 0 | 14 | 76 |
2016 | 79 | 27 | 56 | 51 | 63 | 92 | 55 | 49 | 91 | 53 | 55 | 52 | 722 |
2016 | 133 | 128 | 114 | 119 | 146 | 78 | 127 | 126 | 100 | 140 | 136 | 115 | 1462 |
2016 | 0 | 0 | 0 | 0 | 10 | 0 | 0 | 0 | 16 | 0 | 0 | 0 | 26 |
2015 | 35 | 39 | 64 | 76 | 86 | 151 | 84 | 45 | 81 | 42 | 35 | 59 | 798 |
2015 | 136 | 127 | 134 | 135 | 133 | 100 | 140 | 119 | 100 | 132 | 122 | 100 | 1477 |
2015 | 14 | 0 | 0 | 12 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 39 |
2014 | 31 | 49 | 52 | 37 | 67 | 48 | 51 | 85 | 62 | 39 | 71 | 35 | 627 |
2014 | 142 | 91 | 133 | 136 | 131 | 133 | 110 | 128 | 146 | 133 | 71 | 128 | 1482 |
2014 | 0 | 0 | 0 | 15 | 0 | 13 | 23 | 10 | 18 | 9 | 0 | 11 | 99 |
2013 | 45 | 52 | 34 | 37 | 56 | 46 | 50 | 54 | 143 | 15 | 28 | 22 | 583 |
2013 | 148 | 117 | 119 | 140 | 118 | 125 | 131 | 106 | 87 | 129 | 130 | 149 | 1499 |
2013 | 0 | 4 | 0 | 2 | 0 | 36 | 30 | 28 | 0 | 0 | 0 | 0 | 100 |
2012 | 47 | 68 | 52 | 55 | 38 | 16 | 45 | 14 | 92 | 22 | 21 | 37 | 508 |
2012 | 150 | 128 | 126 | 129 | 121 | 102 | 121 | 122 | 82 | 138 | 116 | 128 | 1464 |
2012 | 68 | 0 | 11 | 29 | 15 | 41 | 21 | 25 | 0 | 0 | 11 | 0 | 221 |
2011 | 6 | 2 | 23 | 25 | 54 | 91 | 20 | 9 | 17 | 63 | 59 | 56 | 425 |
2011 | 164 | 134 | 149 | 104 | 92 | 52 | 106 | 120 | 117 | 101 | 109 | 123 | 1372 |
2011 | 0 | 0 | 0 | 18 | 9 | 27 | 45 | 82 | 18 | 9 | 22 | 62 | 294 |
2010 | 5 | 5 | 21 | 7 | 12 | 0 | 0 | 9 | 0 | 8 | 30 | 17 | 112 |
2010 | 106 | 100 | 122 | 143 | 123 | 106 | 100 | 100 | 100 | 98 | 90 | 133 | 1321 |
2010 | 0 | 0 | 13 | 0 | 10 | 31 | 9 | 101 | 50 | 0 | 24 | 0 | 238 |
2009 | 0 | 0 | 37 | 9 | 7 | 7 | 0 | 0 | 0 | 7 | 0 | 17 | 85 |
2009 | 81 | 83 | 53 | 55 | 61 | 39 | 66 | 78 | 66 | 67 | 40 | 74 | 763 |
2009 | 0 | 0 | 0 | 23 | 38 | 12 | 24 | 47 | 0 | 0 | 0 | 0 | 144 |
Wed 27th Mar
Mar 27
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Thu 28th Mar
Mar 28
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Fri 29th Mar
Mar 29
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Sat 30th Mar
Mar 30
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Sun 31st Mar
Mar 31
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Mon 1st Apr
Apr 1
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Tue 2nd Apr
Apr 2
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Shoulder Mobility
Calf Raise, squats 125 90 lunges 75 bicep curls, upright row, bent row, s t dips 40 shoulder press, arabesque 60 side ext, 225 sit ups 80 press ups 4x30s planks Add a comment
1) 0.32mi - 6:30(20:14/mi) 85/116bpm [1719b/mi] 38cal 53/82rpm 2.97/0mph
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1) 1mi - 11:12(11:12/mi) 125/133bpm [1400b/mi] 97cal 80/82rpm 5.36/0mph
2) 0.48mi - 5:31(11:31/mi) 134/142bpm [1544b/mi] 51cal 80/84rpm 5.21/0mph 3) 0.06mi - 1:05(18:50/mi) 120/138bpm [2259b/mi] 8cal 58/81rpm 3.19/0mph 4) 1mi - 10:09(10:09/mi) 125/141bpm [1269b/mi] 75cal 80/83rpm 5.91/0mph 5) 0.57mi - 5:27(9:33/mi) 116/121bpm [1109b/mi] 28cal 81/83rpm 6.28/0mph Add a comment
1) 1mi - 19:41(19:41/mi) 85/104bpm [1672b/mi] 114cal 52/55rpm 3.05/0mph
2) 1mi - 20:17(20:17/mi) 93/109bpm [1886b/mi] 110cal 51/59rpm 2.96/0mph 3) 1mi - 19:58(19:58/mi) 89/103bpm [1777b/mi] 110cal 52/55rpm 3.01/0mph 4) 0.27mi - 5:15(19:21/mi) 81/85bpm [1567b/mi] 26cal 52/54rpm 3.1/0mph Add a comment
|
1) 1mi - 11:20(11:20/mi) 136/144bpm [1540b/mi] 111cal 80/82rpm 5.3/0mph
2) 0.07mi - 1:10(17:10/mi) 136/144bpm [2334b/mi] 9cal 60/83rpm 3.5/0mph 3) 1mi - 10:25(10:25/mi) 147/162bpm [1531b/mi] 108cal 80/82rpm 5.76/0mph 4) 0.07mi - 1:20(17:51/mi) 141/155bpm [2518b/mi] 11cal 56/80rpm 3.36/0mph 5) 0.92mi - 9:31(10:19/mi) 110/118bpm [1135b/mi] 38cal 80/83rpm 5.82/0mph Add a comment
1) 0.52mi - 10:12(19:45/mi) 96/103bpm [1896b/mi] 59cal 52/74rpm 3.04/0mph
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1) 1mi - 18:49(18:49/mi) 105/121bpm [1976b/mi] 107cal 52/57rpm 3.19/0mph
2) 1mi - 19:04(19:04/mi) 109/118bpm [2079b/mi] 104cal 53/100rpm 3.15/0mph 3) 1mi - 20:03(20:05/mi) 102/111bpm [2049b/mi] 119cal 51/74rpm 2.99/0mph Add a comment
1) 1mi - 20:32(20:32/mi) 112/129bpm [2299b/mi] 112cal 52/59rpm 2.92/0mph
2) 1mi - 20:05(20:05/mi) 114/124bpm [2290b/mi] 119cal 52/56rpm 2.99/0mph 3) 0.42mi - 8:27(20:11/mi) 109/126bpm [2199b/mi] 49cal 52/59rpm 2.97/0mph Add a comment
1) 1mi - 19:17(19:17/mi) 82/92bpm [1581b/mi] 109cal 52/54rpm 3.11/0mph
2) 1mi - 19:08(19:08/mi) 93/117bpm [1779b/mi] 109cal 52/56rpm 3.14/0mph 3) 0.64mi - 12:04(18:58/mi) 97/108bpm [1840b/mi] 69cal 54/58rpm 3.16/0mph Add a comment
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1) 1mi - 19:26(19:26/mi) 101/111bpm [1963b/mi] 116cal 52/58rpm 3.09/0mph
2) 0.34mi - 6:23(18:32/mi) 99/103bpm [1836b/mi] 34cal 53/56rpm 3.24/0mph Add a comment
125 calf raise
75 lunges 125 bicep curls 90 s t dips 125 squats 90 press ups 90 upright row 300 sit ups Add a comment
1) 1mi - 19:24(19:24/mi) 103/119bpm [1999b/mi] 121cal 52/81rpm 3.09/0mph
2) 1mi - 21:31(21:31/mi) 102/117bpm [2195b/mi] 110cal 54/67rpm 2.79/0mph 3) 1mi - 18:38(18:38/mi) 107/120bpm [1994b/mi] 111cal 53/109rpm 3.22/0mph 4) 0.29mi - 5:09(17:56/mi) 104/109bpm [1864b/mi] 32cal 52/54rpm 3.35/0mph Add a comment
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Shoulder mobility
100 calf raise, squats, 75 lunges, bicep curl, upright row, press ups 300 sit ups Add a comment
1) 1mi - 19:56(19:56/mi) 88/115bpm [1754b/mi] 112cal 52/82rpm 3.01/0mph
2) 0.69mi - 14:18(20:47/mi) 78/106bpm [1622b/mi] 72cal 52/59rpm 2.89/0mph Add a comment
Warmup, 12x40s, warm down
1) 1mi - 10:47(10:47/mi) 133/148bpm [1434b/mi] 102cal 79/83rpm 5.56/0mph 2) 0.18mi - 2:01(11:32/mi) 115/135bpm [1327b/mi] 13cal 77/83rpm 5.2/0mph 3) 0.06mi - 37(9:48/mi) 112/116bpm [1098b/mi] 3cal 79/87rpm 6.12/0mph 4) 0.07mi - 1:05(15:54/mi) 110/116bpm [1750b/mi] 8cal 69/82rpm 3.77/0mph 5) 0.06mi - 37(9:40/mi) 108/116bpm [1045b/mi] 3cal 78/84rpm 6.2/0mph 6) 0.07mi - 1:10(17:11/mi) 105/115bpm [1804b/mi] 7cal 67/82rpm 3.49/0mph 7) 0.06mi - 37(9:42/mi) 98/112bpm [951b/mi] 2cal 79/84rpm 6.18/0mph 8) 0.07mi - 1:03(15:16/mi) 107/113bpm [1634b/mi] 7cal 72/82rpm 3.93/0mph 9) 0.06mi - 38(10:07/mi) 106/114bpm [1072b/mi] 3cal 79/85rpm 5.93/0mph 10) 0.07mi - 1:08(16:28/mi) 105/114bpm [1729b/mi] 7cal 69/83rpm 3.64/0mph 11) 0.06mi - 39(10:30/mi) 103/115bpm [1082b/mi] 2cal 79/83rpm 5.71/0mph 12) 0.07mi - 1:09(16:41/mi) 107/122bpm [1785b/mi] 8cal 70/82rpm 3.6/0mph 13) 0.06mi - 36(9:38/mi) 104/111bpm [1002b/mi] 2cal 80/88rpm 6.23/0mph 14) 0.07mi - 58(14:08/mi) 107/114bpm [1512b/mi] 6cal 76/82rpm 4.25/0mph 15) 0.06mi - 38(9:47/mi) 106/121bpm [1036b/mi] 3cal 79/88rpm 6.14/0mph 16) 0.07mi - 1:01(14:33/mi) 115/129bpm [1673b/mi] 7cal 74/83rpm 4.12/0mph 17) 0.06mi - 36(9:28/mi) 111/119bpm [1050b/mi] 3cal 80/88rpm 6.34/0mph 18) 0.07mi - 59(14:08/mi) 113/119bpm [1596b/mi] 6cal 73/84rpm 4.25/0mph 19) 0.07mi - 38(9:35/mi) 97/119bpm [930b/mi] 2cal 80/86rpm 6.26/0mph 20) 0.07mi - 1:00(14:24/mi) 112/120bpm [1613b/mi] 7cal 75/83rpm 4.17/0mph 21) 0.06mi - 39(10:08/mi) 109/119bpm [1105b/mi] 3cal 80/86rpm 5.92/0mph 22) 0.07mi - 1:08(16:54/mi) 109/117bpm [1842b/mi] 7cal 69/82rpm 3.55/0mph 23) 0.06mi - 37(9:41/mi) 106/118bpm [1026b/mi] 3cal 79/85rpm 6.2/0mph 24) 0.07mi - 1:02(14:40/mi) 107/118bpm [1569b/mi] 7cal 72/83rpm 4.09/0mph 25) 0.06mi - 37(9:27/mi) 108/120bpm [1020b/mi] 3cal 79/85rpm 6.35/0mph 26) 0.71mi - 7:43(10:55/mi) 111/121bpm [1212b/mi] 45cal 79/84rpm 5.5/0mph Add a comment
1) 1mi - 18:57(19:01/mi) 92/119bpm [1750b/mi] 111cal 51/53rpm 3.15/0mph
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1) 0.72mi - 25:57(35:57/mi) 94/132bpm [3379b/mi] 125cal 52/61rpm 1.67/0mph
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1) 1mi - 19:18(19:18/mi) 105/120bpm [2027b/mi] 118cal 53/110rpm 3.11/0mph
2) 1mi - 19:37(19:37/mi) 97/110bpm [1903b/mi] 105cal 53/59rpm 3.06/0mph 3) 1mi - 18:38(18:38/mi) 106/129bpm [1974b/mi] 108cal 54/59rpm 3.22/0mph 4) 0.07mi - 1:15(18:38/mi) 103/106bpm [1920b/mi] 7cal 54/55rpm 3.22/0mph Add a comment
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1) 1mi - 20:09(20:09/mi) 98/118bpm [1975b/mi] 112cal 52/56rpm 2.98/0mph
2) 0.47mi - 9:42(20:32/mi) 106/118bpm [2177b/mi] 48cal 52/59rpm 2.92/0mph Add a comment
1) 0.25mi - 5:44(22:48/mi) 88/162bpm [2007b/mi] 35cal 54/82rpm 2.63/0mph
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1) 1mi - 11:51(11:51/mi) 148/167bpm [1753b/mi] 126cal 80/83rpm 5.07/0mph
2) 0.09mi - 1:31(17:26/mi) 146/158bpm [2545b/mi] 15cal 58/82rpm 3.44/0mph 3) 1mi - 10:17(10:17/mi) 161/169bpm [1655b/mi] 122cal 81/84rpm 5.84/0mph 4) 0.07mi - 1:13(17:35/mi) 156/167bpm [2744b/mi] 14cal 61/81rpm 3.41/0mph 5) 0.94mi - 9:00(9:33/mi) 165/174bpm [1577b/mi] 113cal 81/84rpm 6.28/0mph Add a comment
1) 1mi - 20:31(20:31/mi) 91/120bpm [1866b/mi] 109cal 51/57rpm 2.93/0mph
2) 1mi - 19:52(19:52/mi) 97/107bpm [1927b/mi] 120cal 52/56rpm 3.02/0mph 3) 1mi - 18:51(18:51/mi) 94/111bpm [1772b/mi] 108cal 53/57rpm 3.18/0mph 4) 1mi - 19:24(19:24/mi) 99/114bpm [1921b/mi] 102cal 53/57rpm 3.09/0mph 5) 0.98mi - 18:48(19:09/mi) 110/119bpm [2107b/mi] 115cal 52/56rpm 3.13/0mph Add a comment
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Hip mobility
100 calf raise, squats 75 lunges, upright row , bicep curls, s t dip 60 bent row ,shoulder roll 80 press ups 225 sit ups Add a comment
1) 1mi - 19:49(19:49/mi) 132/163bpm [2616b/mi] 169cal 52/59rpm 3.03/0mph
2) 1mi - 20:34(20:34/mi) 120/139bpm [2469b/mi] 122cal 52/61rpm 2.92/0mph 3) 1mi - 21:15(21:15/mi) 108/121bpm [2295b/mi] 112cal 52/59rpm 2.82/0mph 4) 0.16mi - 3:05(19:32/mi) 107/111bpm [2090b/mi] 18cal 52/55rpm 3.07/0mph Add a comment
1) 1mi - 20:04(20:04/mi) 109/123bpm [2188b/mi] 118cal 52/55rpm 2.99/0mph
2) 1mi - 20:26(20:26/mi) 115/122bpm [2350b/mi] 110cal 52/56rpm 2.93/0mph 3) 1mi - 20:36(20:36/mi) 120/160bpm [2472b/mi] 133cal 52/57rpm 2.91/0mph 4) 0.07mi - 1:24(20:52/mi) 121/123bpm [2524b/mi] 8cal 52/54rpm 2.88/0mph Add a comment
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1) 1mi - 20:05(20:05/mi) 95/112bpm [1908b/mi] 114cal 51/54rpm 2.99/0mph
2) 0.43mi - 9:03(20:49/mi) 103/111bpm [2143b/mi] 46cal 50/55rpm 2.88/0mph Add a comment
1) 0.87mi - 21:43(24:57/mi) 59/73bpm [1472b/mi] 89cal 52/60rpm 2.4/0mph
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1) 0.34mi - 8:58(26:17/mi) 76/119bpm [1997b/mi] 43cal 54/81rpm 2.28/0mph
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1) 1mi - 11:16(11:16/mi) 141/149bpm [1589b/mi] 107cal 80/82rpm 5.33/0mph
2) 0.36mi - 3:45(10:30/mi) 134/147bpm [1407b/mi] 32cal 80/82rpm 5.71/0mph 3) 0.07mi - 1:31(21:11/mi) 101/108bpm [2140b/mi] 7cal 56/81rpm 2.83/0mph 4) 1mi - 10:13(10:13/mi) 109/120bpm [1114b/mi] 49cal 80/83rpm 5.87/0mph 5) 0.67mi - 6:38(9:52/mi) 117/127bpm [1155b/mi] 37cal 81/84rpm 6.08/0mph Add a comment
Hip and shoulder mobility
75 calf raise, squats, lunges, bicep curl, upright row, bent row, s t dips 60 shoulder roll, side ext 40 arabesque 80 press ups 225 sit ups 4x30s planks Add a comment
1) 1mi - 20:17(20:17/mi) 99/111bpm [2007b/mi] 112cal 52/56rpm 2.96/0mph
2) 1mi - 19:56(19:56/mi) 105/120bpm [2092b/mi] 104cal 52/57rpm 3.01/0mph 3) 0.87mi - 16:40(19:11/mi) 111/118bpm [2130b/mi] 98cal 52/57rpm 3.13/0mph Add a comment
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Wed 3rd Apr
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Thu 4th Apr
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Fri 5th Apr
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Sat 6th Apr
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Tue 9th Apr
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1) 1mi - 20:57(20:57/mi) 108/155bpm [2262b/mi] 117cal 51/80rpm 2.86/0mph
2) 0.02mi - 33(22:31/mi) 104/104bpm [2341b/mi] 2cal 49/50rpm 2.67/0mph Add a comment
1) 1mi - 10:54(10:54/mi) 154/172bpm [1677b/mi] 113cal 80/83rpm 5.51/0mph
2) 0.1mi - 1:20(12:56/mi) 163/168bpm [2108b/mi] 14cal 81/86rpm 4.64/0mph 3) 0.07mi - 1:22(19:43/mi) 142/155bpm [2799b/mi] 10cal 56/81rpm 3.04/0mph 4) 0.21mi - 2:31(11:52/mi) 151/162bpm [1793b/mi] 25cal 77/82rpm 5.05/0mph 5) 0.05mi - 24(8:56/mi) 156/162bpm [1394b/mi] 4cal 76/84rpm 6.71/0mph 6) 0.03mi - 36(22:10/mi) 169/178bpm [3746b/mi] 6cal 60/83rpm 2.71/0mph 7) 0.05mi - 23(7:25/mi) 158/166bpm [1171b/mi] 4cal 77/86rpm 8.09/0mph 8) 0.03mi - 43(24:53/mi) 156/163bpm [3882b/mi] 7cal 60/85rpm 2.41/0mph 9) 0.04mi - 22(8:22/mi) 146/154bpm [1222b/mi] 3cal 76/85rpm 7.17/0mph 10) 0.03mi - 41(22:35/mi) 151/155bpm [3410b/mi] 6cal 60/84rpm 2.66/0mph 11) 0.05mi - 23(7:30/mi) 156/160bpm [1169b/mi] 4cal 78/88rpm 8.01/0mph 12) 0.03mi - 42(22:23/mi) 156/164bpm [3493b/mi] 7cal 59/84rpm 2.68/0mph 13) 0.05mi - 22(8:15/mi) 150/157bpm [1237b/mi] 3cal 75/85rpm 7.27/0mph 14) 0.04mi - 44(20:06/mi) 154/159bpm [3095b/mi] 6cal 60/83rpm 2.99/0mph 15) 0.05mi - 25(8:17/mi) 144/150bpm [1193b/mi] 4cal 78/88rpm 7.24/0mph 16) 0.03mi - 46(23:16/mi) 154/160bpm [3582b/mi] 7cal 60/83rpm 2.58/0mph 17) 0.04mi - 25(9:17/mi) 147/149bpm [1366b/mi] 3cal 78/85rpm 6.46/0mph 18) 0.03mi - 36(20:27/mi) 156/169bpm [3191b/mi] 5cal 60/84rpm 2.93/0mph 19) 0.05mi - 26(8:22/mi) 153/158bpm [1280b/mi] 4cal 77/85rpm 7.17/0mph 20) 0.03mi - 37(24:05/mi) 150/154bpm [3612b/mi] 6cal 61/84rpm 2.49/0mph 21) 0.05mi - 24(8:34/mi) 150/153bpm [1285b/mi] 4cal 76/85rpm 7/0mph 22) 0.03mi - 41(23:36/mi) 152/158bpm [3588b/mi] 7cal 65/83rpm 2.54/0mph 23) 0.05mi - 27(8:40/mi) 147/150bpm [1274b/mi] 4cal 78/86rpm 6.92/0mph 24) 0.93mi - 10:11(10:58/mi) 165/187bpm [1810b/mi] 115cal 80/83rpm 5.47/0mph Add a comment
1) 0.71mi - 14:27(20:18/mi) 111/121bpm [2253b/mi] 81cal 51/56rpm 2.95/0mph
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Hip and shoulder mobility
100 calf raise 90 squats 85 lunges, bicepcurl, upright row, bent row 60 side ext, shoulder roll, 80 press ups Add a comment
1) 1mi - 20:35(20:35/mi) 106/132bpm [2181b/mi] 116cal 51/57rpm 2.92/0mph
2) 1mi - 19:24(19:24/mi) 107/113bpm [2076b/mi] 106cal 53/66rpm 3.09/0mph 3) 0.66mi - 12:17(18:42/mi) 111/121bpm [2076b/mi] 70cal 53/57rpm 3.21/0mph Add a comment
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Hip and Shoulder mobility
Bicep curl, lunges90 Calf Raise 125 Squats 100 Sit ups 225 Press ups 80 Shoulder press 40 Upright row, bent row 75 Shoulder roll, side ext 60, Add a comment
1) 0.2mi - 4:12(20:45/mi) 116/161bpm [2408b/mi] 28cal 54/81rpm 2.89/0mph
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1) 1mi - 10:42(10:42/mi) 149/172bpm [1595b/mi] 108cal 80/83rpm 5.61/0mph
2) 0.08mi - 1:18(17:00/mi) 148/161bpm [2515b/mi] 11cal 59/81rpm 3.53/0mph 3) 1mi - 10:27(10:27/mi) 157/165bpm [1642b/mi] 110cal 80/83rpm 5.74/0mph 4) 0.07mi - 1:10(16:58/mi) 157/164bpm [2663b/mi] 11cal 62/80rpm 3.54/0mph 5) 0.97mi - 9:39(9:58/mi) 161/168bpm [1604b/mi] 106cal 80/83rpm 6.02/0mph Add a comment
1) 0.52mi - 15:51(30:18/mi) 103/119bpm [3122b/mi] 84cal 51/59rpm 1.98/0mph
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1) 1mi - 20:21(20:21/mi) 110/120bpm [2238b/mi] 114cal 51/55rpm 2.95/0mph
2) 0.47mi - 8:45(18:49/mi) 105/110bpm [1975b/mi] 52cal 52/55rpm 3.19/0mph Add a comment
1) 1mi - 19:16(19:16/mi) 103/114bpm [1985b/mi] 106cal 52/59rpm 3.11/0mph
2) 0.63mi - 12:41(20:10/mi) 109/120bpm [2199b/mi] 69cal 52/59rpm 2.98/0mph Add a comment
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125 calf raise
90 lunges, squats 225 sit ups 84 press ups Add a comment
1) 0.25mi - 5:49(23:04/mi) 102/113bpm [2352b/mi] 34cal 54/81rpm 2.6/0mph
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1) 1mi - 11:22(11:22/mi) 124/144bpm [1409b/mi] 92cal 80/84rpm 5.28/0mph
2) 0.22mi - 2:36(12:03/mi) 104/110bpm [1253b/mi] 17cal 80/84rpm 4.98/0mph 3) 0.34mi - 6:19(18:47/mi) 97/109bpm [1822b/mi] 37cal 58/89rpm 3.19/0mph 4) 0.07mi - 39(9:59/mi) 100/107bpm [998b/mi] 2cal 80/85rpm 6.01/0mph 5) 0.07mi - 1:02(15:12/mi) 110/119bpm [1672b/mi] 7cal 72/85rpm 3.95/0mph 6) 0.07mi - 40(9:59/mi) 103/109bpm [1028b/mi] 2cal 79/84rpm 6.02/0mph 7) 0.07mi - 1:05(15:56/mi) 106/112bpm [1689b/mi] 7cal 72/84rpm 3.76/0mph 8) 0.07mi - 37(9:22/mi) 104/107bpm [975b/mi] 3cal 86/113rpm 6.4/0mph 9) 0.07mi - 1:08(15:49/mi) 103/111bpm [1629b/mi] 7cal 71/83rpm 3.79/0mph 10) 0.06mi - 37(9:36/mi) 100/113bpm [960b/mi] 2cal 85/87rpm 6.25/0mph 11) 0.07mi - 1:14(17:25/mi) 102/111bpm [1776b/mi] 8cal 64/83rpm 3.44/0mph 12) 0.07mi - 39(9:58/mi) 98/109bpm [976b/mi] 2cal 80/86rpm 6.02/0mph 13) 0.07mi - 1:07(16:15/mi) 100/110bpm [1626b/mi] 7cal 70/83rpm 3.69/0mph 14) 0.07mi - 37(9:18/mi) 96/117bpm [892b/mi] 2cal 85/87rpm 6.46/0mph 15) 0.07mi - 1:03(15:00/mi) 106/115bpm [1591b/mi] 7cal 73/83rpm 4/0mph 16) 0.07mi - 36(9:12/mi) 97/114bpm [893b/mi] 2cal 81/88rpm 6.52/0mph 17) 0.07mi - 1:12(17:12/mi) 107/117bpm [1840b/mi] 7cal 69/85rpm 3.49/0mph 18) 0.06mi - 36(9:22/mi) 94/107bpm [881b/mi] 1cal 85/87rpm 6.4/0mph 19) 0.07mi - 1:14(18:03/mi) 104/109bpm [1877b/mi] 8cal 69/84rpm 3.32/0mph 20) 0.07mi - 35(8:59/mi) 102/110bpm [916b/mi] 2cal 82/88rpm 6.68/0mph 21) 0.07mi - 1:26(20:19/mi) 106/116bpm [2153b/mi] 9cal 65/85rpm 2.95/0mph 22) 0.06mi - 36(9:33/mi) 97/108bpm [927b/mi] 1cal 86/88rpm 6.28/0mph 23) 0.07mi - 1:19(18:27/mi) 104/113bpm [1918b/mi] 8cal 70/86rpm 3.25/0mph 24) 0.06mi - 36(9:10/mi) 97/110bpm [890b/mi] 1cal 86/87rpm 6.54/0mph 25) 0.07mi - 1:19(18:45/mi) 105/121bpm [1968b/mi] 8cal 69/86rpm 3.2/0mph 26) 0.07mi - 35(8:50/mi) 109/114bpm [964b/mi] 2cal 86/89rpm 6.79/0mph 27) 0.18mi - 3:14(17:32/mi) 100/114bpm [1754b/mi] 17cal 64/87rpm 3.42/0mph 28) 0.05mi - 24(8:36/mi) 97/103bpm [835b/mi] 1cal 79/87rpm 6.97/0mph 29) 0.03mi - 37(21:57/mi) 102/114bpm [2239b/mi] 3cal 59/83rpm 2.73/0mph 30) 0.04mi - 22(8:08/mi) 99/102bpm [805b/mi] 1cal 76/86rpm 7.38/0mph 31) 0.03mi - 42(25:58/mi) 104/109bpm [2701b/mi] 3cal 61/84rpm 2.31/0mph 32) 0.05mi - 24(8:14/mi) 98/100bpm [806b/mi] 1cal 77/88rpm 7.29/0mph 33) 0.03mi - 36(23:29/mi) 101/106bpm [2371b/mi] 2cal 58/84rpm 2.55/0mph 34) 0.04mi - 21(8:41/mi) 93/97bpm [807b/mi] 1cal 78/89rpm 6.91/0mph 35) 0.15mi - 1:56(13:07/mi) 101/109bpm [1326b/mi] 12cal 77/89rpm 4.57/0mph Add a comment
1) 0.56mi - 10:49(19:21/mi) 106/131bpm [2051b/mi] 64cal 51/53rpm 3.1/0mph
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1) 1mi - 19:03(19:03/mi) 92/118bpm [1752b/mi] 102cal 52/58rpm 3.15/0mph
2) 1mi - 19:11(19:11/mi) 103/109bpm [1975b/mi] 108cal 53/59rpm 3.13/0mph 3) 1mi - 19:19(19:19/mi) 106/115bpm [2047b/mi] 113cal 53/59rpm 3.11/0mph 4) 1mi - 19:29(19:29/mi) 108/113bpm [2105b/mi] 122cal 53/56rpm 3.08/0mph 5) 0.35mi - 6:21(18:19/mi) 110/119bpm [2015b/mi] 35cal 53/59rpm 3.27/0mph Add a comment
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75 squats, calf raise, lunges
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1) 0.65mi - 13:16(20:33/mi) 132/154bpm [2713b/mi] 106cal 50/59rpm 2.92/0mph
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1) 1mi - 19:10(19:10/mi) 81/106bpm [1553b/mi] 113cal 50/59rpm 3.13/0mph
2) 0.34mi - 6:55(20:02/mi) 93/100bpm [1863b/mi] 38cal 51/59rpm 3/0mph Add a comment
Shoulder Mobility
90 Bicep curl, squats, lunges 75 upright row, bent row 225 sit ups 60 press ups , side ext 100 calf raise Add a comment
1) 0.43mi - 8:44(20:20/mi) 94/131bpm [1912b/mi] 45cal 49/53rpm 2.95/0mph
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1) 0.37mi - 8:04(21:53/mi) 96/107bpm [2101b/mi] 47cal 51/60rpm 2.74/0mph
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1) 1mi - 19:07(19:07/mi) 99/109bpm [1892b/mi] 113cal 51/54rpm 3.14/0mph
2) 0.38mi - 10:05(26:12/mi) 90/102bpm [2358b/mi] 45cal 53/60rpm 2.29/0mph Add a comment
1) 1mi - 19:05(19:05/mi) 99/111bpm [1890b/mi] 115cal 53/104rpm 3.14/0mph
2) 0mi - 3(37:34/mi) 96/96bpm [3607b/mi] 52/53rpm 1.59/0mph Add a comment
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Shoulder Mobility
75 bicep curls, bent row, upright row, squats, calf raise, s t dips 60 press ups, side ext, shoulder roll 40 shoulder press 4x30s planks 225 sit ups Add a comment
1) 1mi - 19:37(19:37/mi) 98/108bpm [1922b/mi] 109cal 52/56rpm 3.06/0mph
2) 0.23mi - 4:34(19:35/mi) 101/112bpm [1979b/mi] 27cal 52/57rpm 3.06/0mph Add a comment
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1) 1mi - 20:23(20:23/mi) 102/112bpm [2079b/mi] 109cal 51/55rpm 2.94/0mph
2) 0.46mi - 9:07(20:00/mi) 102/108bpm [2040b/mi] 47cal 50/53rpm 3/0mph Add a comment
1) 1mi - 20:16(20:16/mi) 104/116bpm [2109b/mi] 109cal 50/57rpm 2.96/0mph
2) 0.12mi - 2:26(20:08/mi) 101/103bpm [2033b/mi] 11cal 50/51rpm 2.98/0mph Add a comment
1) 1mi - 20:37(20:37/mi) 103/110bpm [2124b/mi] 109cal 50/55rpm 2.91/0mph
2) 1mi - 20:30(20:30/mi) 102/111bpm [2091b/mi] 108cal 50/53rpm 2.93/0mph 3) 1mi - 20:28(20:28/mi) 101/109bpm [2067b/mi] 108cal 50/53rpm 2.93/0mph 4) 0.98mi - 20:21(20:49/mi) 102/117bpm [2123b/mi] 113cal 50/78rpm 2.88/0mph Add a comment
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1) 1mi - 18:38(18:38/mi) 70/84bpm [1305b/mi] 108cal 51/54rpm 3.22/0mph
2) 1mi - 18:38(18:38/mi) 67/103bpm [1248b/mi] 113cal 52/55rpm 3.22/0mph 3) 1mi - 19:47(19:49/mi) 66/100bpm [1308b/mi] 112cal 51/53rpm 3.03/0mph Add a comment
1) 0.44mi - 8:42(19:51/mi) 81/99bpm [1607b/mi] 45cal 51/81rpm 3.02/0mph
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1) 1mi - 10:54(10:54/mi) 148/158bpm [1613b/mi] 107cal 80/83rpm 5.51/0mph
2) 0.07mi - 1:11(17:29/mi) 142/153bpm [2482b/mi] 9cal 57/81rpm 3.43/0mph 3) 1mi - 10:30(10:30/mi) 109/126bpm [1144b/mi] 51cal 80/85rpm 5.72/0mph 4) 0.07mi - 1:16(17:00/mi) 102/112bpm [1734b/mi] 6cal 60/81rpm 3.53/0mph 5) 0.97mi - 9:49(10:09/mi) 114/122bpm [1158b/mi] 52cal 81/114rpm 5.91/0mph Add a comment
Shoulder Mobility
100 calf raise 75 lunges, s t dips, squats, press ups 225 sit ups Add a comment
1) 1mi - 19:50(19:50/mi) 95/104bpm [1884b/mi] 116cal 52/57rpm 3.02/0mph
2) 1mi - 19:34(19:34/mi) 119/155bpm [2328b/mi] 119cal 52/55rpm 3.07/0mph 3) 0.67mi - 12:47(19:12/mi) 120/131bpm [2304b/mi] 72cal 52/56rpm 3.13/0mph Add a comment
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1) 0.39mi - 7:44(19:44/mi) 102/107bpm [2013b/mi] 45cal 51/79rpm 3.04/0mph
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1) 0.48mi - 5:35(11:38/mi) 144/168bpm [1676b/mi] 52cal 81/83rpm 5.16/0mph
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1) 0.31mi - 6:08(19:52/mi) 101/126bpm [2006b/mi] 37cal 54/80rpm 3.02/0mph
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Warm up then 5x400 with equal time recovery, trying run run quicker. Wind buggered it somewhat.
1) 1mi - 11:07(11:07/mi) 134/146bpm [1489b/mi] 103cal 80/83rpm 5.4/0mph 2) 0.32mi - 3:54(12:06/mi) 139/144bpm [1682b/mi] 36cal 75/81rpm 4.96/0mph 3) 0.24mi - 2:00(8:14/mi) 136/144bpm [1119b/mi] 17cal 83/112rpm 7.29/0mph 4) 0.1mi - 2:01(19:58/mi) 133/143bpm [2656b/mi] 17cal 68/83rpm 3/0mph 5) 0.22mi - 1:59(8:52/mi) 141/148bpm [1250b/mi] 18cal 82/86rpm 6.77/0mph 6) 0.12mi - 2:01(16:13/mi) 137/145bpm [2223b/mi] 16cal 65/84rpm 3.7/0mph 7) 0.24mi - 1:59(8:22/mi) 142/150bpm [1189b/mi] 18cal 84/115rpm 7.17/0mph 8) 0.11mi - 2:00(18:46/mi) 133/150bpm [2497b/mi] 15cal 64/83rpm 3.2/0mph 9) 0.23mi - 2:01(8:42/mi) 133/146bpm [1158b/mi] 16cal 83/88rpm 6.89/0mph 10) 0.12mi - 1:59(16:46/mi) 133/140bpm [2231b/mi] 15cal 68/81rpm 3.58/0mph 11) 0.21mi - 1:55(8:59/mi) 132/141bpm [1187b/mi] 14cal 82/86rpm 6.67/0mph 12) 0.1mi - 1:36(16:10/mi) 138/149bpm [2232b/mi] 14cal 78/83rpm 3.71/0mph Add a comment
75 bicep curl, upright row, bent row
40 shoulder press 60 press ups 225 sit ups Add a comment
1) 1mi - 19:40(19:40/mi) 95/108bpm [1868b/mi] 107cal 53/60rpm 3.05/0mph
2) 1mi - 20:46(20:46/mi) 102/112bpm [2119b/mi] 114cal 52/62rpm 2.89/0mph 3) 0.61mi - 11:35(18:52/mi) 106/115bpm [2001b/mi] 69cal 53/56rpm 3.18/0mph Add a comment
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Wed 10th Apr
Apr 10
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Thu 11th Apr
Apr 11
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Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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1) 1mi - 19:53(19:53/mi) 101/120bpm [2009b/mi] 113cal 51/59rpm 3.02/0mph
2) 0.88mi - 17:37(19:54/mi) 109/124bpm [2170b/mi] 96cal 51/59rpm 3.01/0mph Add a comment
Shoulder Mob
125 calf raise 75 bicep curls 75 lunges 75 upright row 75 bent row 120 squats 225 sit ups 90 mountain climbers 60 press ups Add a comment
1) 0.22mi - 4:15(19:20/mi) 104/118bpm [2010b/mi] 23cal 49/51rpm 3.1/0mph
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1) 0.36mi - 7:04(19:33/mi) 107/112bpm [2091b/mi] 42cal 51/59rpm 3.07/0mph
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1) 0.4mi - 8:46(21:54/mi) 129/153bpm [2825b/mi] 67cal 49/55rpm 2.74/0mph
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1) 1mi - 19:43(19:43/mi) 123/155bpm [2426b/mi] 135cal 50/52rpm 3.04/0mph
2) 1mi - 19:28(19:28/mi) 114/123bpm [2220b/mi] 108cal 50/59rpm 3.08/0mph 3) 0.63mi - 13:18(21:16/mi) 103/122bpm [2191b/mi] 73cal 50/60rpm 2.82/0mph Add a comment
1) 0.37mi - 7:43(20:43/mi) 105/115bpm [2175b/mi] 42cal 50/53rpm 2.9/0mph
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1) 0.41mi - 9:04(21:58/mi) 95/106bpm [2086b/mi] 47cal 50/53rpm 2.73/0mph
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1) 0.79mi - 16:05(20:26/mi) 83/107bpm [1696b/mi] 87cal 50/59rpm 2.94/0mph
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1) 1mi - 14:24(14:24/mi) 93/117bpm [1340b/mi] 69cal 48/79rpm 4.17/0mph
2) 0.17mi - 2:56(17:06/mi) 87/95bpm [1487b/mi] 14cal 49/60rpm 3.51/0mph Add a comment
1) 0.47mi - 50:13(1:46:07/mi) 77/112bpm [8172b/mi] 142cal 52/63rpm 0.57/0mph
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1) 0.44mi - 8:33(19:39/mi) 88/102bpm [1729b/mi] 47cal 51/60rpm 3.05/0mph
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125 calf raise
Shoulder mobility 75 lunges 75 bicep curls 125 squats 300 sit ups 75 upright row 75 press ups Add a comment
1) 0.43mi - 9:20(21:53/mi) 103/144bpm [2253b/mi] 51cal 50/59rpm 2.74/0mph
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1) 0.37mi - 8:13(22:10/mi) 98/107bpm [2173b/mi] 44cal 49/59rpm 2.71/0mph
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1) 0.54mi - 11:42(21:50/mi) 83/100bpm [1812b/mi] 59cal 49/52rpm 2.75/0mph
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1) 0.46mi - 10:26(22:28/mi) 87/119bpm [1955b/mi] 48cal 50/81rpm 2.67/0mph
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1) 1mi - 10:52(10:52/mi) 130/141bpm [1413b/mi] 97cal 81/84rpm 5.52/0mph
2) 0.08mi - 1:09(14:51/mi) 127/131bpm [1885b/mi] 8cal 67/83rpm 4.04/0mph 3) 0.05mi - 23(7:43/mi) 127/132bpm [980b/mi] 2cal 78/87rpm 7.78/0mph 4) 0.04mi - 43(20:31/mi) 122/128bpm [2503b/mi] 4cal 59/85rpm 2.92/0mph 5) 0.05mi - 23(8:04/mi) 120/129bpm [968b/mi] 2cal 80/87rpm 7.44/0mph 6) 0.03mi - 44(20:58/mi) 127/134bpm [2663b/mi] 4cal 60/85rpm 2.86/0mph 7) 0.06mi - 22(6:44/mi) 120/124bpm [809b/mi] 2cal 78/87rpm 8.9/0mph 8) 0.03mi - 42(20:32/mi) 129/135bpm [2650b/mi] 4cal 57/86rpm 2.92/0mph 9) 0.05mi - 21(6:52/mi) 121/128bpm [830b/mi] 2cal 74/87rpm 8.74/0mph 10) 0.04mi - 49(20:59/mi) 110/122bpm [2308b/mi] 4cal 60/86rpm 2.86/0mph 11) 0.05mi - 21(7:10/mi) 104/111bpm [746b/mi] 1cal 77/89rpm 8.37/0mph 12) 0.04mi - 44(19:12/mi) 120/125bpm [2304b/mi] 3cal 60/85rpm 3.13/0mph 13) 0.05mi - 21(7:15/mi) 116/121bpm [842b/mi] 2cal 88/108rpm 8.27/0mph 14) 0.04mi - 42(19:23/mi) 119/128bpm [2307b/mi] 4cal 59/87rpm 3.1/0mph 15) 0.06mi - 22(6:32/mi) 114/121bpm [745b/mi] 2cal 75/87rpm 9.18/0mph 16) 0.04mi - 46(21:09/mi) 118/128bpm [2495b/mi] 4cal 58/86rpm 2.84/0mph 17) 0.04mi - 20(7:30/mi) 112/116bpm [840b/mi] 1cal 78/89rpm 8/0mph 18) 0.05mi - 59(21:58/mi) 116/121bpm [2549b/mi] 5cal 59/85rpm 2.73/0mph 19) 0.04mi - 20(7:24/mi) 109/114bpm [806b/mi] 1cal 76/87rpm 8.12/0mph 20) 0.04mi - 47(19:19/mi) 114/123bpm [2203b/mi] 4cal 60/86rpm 3.1/0mph 21) 0.06mi - 22(6:37/mi) 110/115bpm [728b/mi] 1cal 78/89rpm 9.07/0mph 22) 0.03mi - 37(21:17/mi) 124/134bpm [2639b/mi] 3cal 59/87rpm 2.82/0mph 23) 1mi - 10:51(10:51/mi) 134/155bpm [1454b/mi] 96cal 81/84rpm 5.53/0mph 24) 0.06mi - 34(9:57/mi) 134/139bpm [1332b/mi] 5cal 81/82rpm 6.04/0mph Add a comment
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1) 1mi - 20:15(20:15/mi) 128/153bpm [2592b/mi] 162cal 49/52rpm 2.96/0mph
2) 0.53mi - 11:05(20:45/mi) 76/102bpm [1577b/mi] 57cal 49/53rpm 2.89/0mph Add a comment
100 calf raise
75 bicep curls 75 lunges 75 squats 300 sit up 75 press up Add a comment
1) 0.51mi - 11:09(21:51/mi) 94/112bpm [2054b/mi] 65cal 50/60rpm 2.75/0mph
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1) 1mi - 19:20(19:20/mi) 84/110bpm [1623b/mi] 106cal 50/59rpm 3.1/0mph
2) 1mi - 19:41(19:41/mi) 84/95bpm [1653b/mi] 110cal 50/54rpm 3.05/0mph 3) 0.1mi - 1:59(19:09/mi) 83/93bpm [1589b/mi] 11cal 50/56rpm 3.13/0mph Add a comment
1) 0.37mi - 7:37(20:22/mi) 85/101bpm [1731b/mi] 38cal 50/59rpm 2.95/0mph
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1) 0.3mi - 7:26(24:27/mi) 97/114bpm [2372b/mi] 36cal 49/79rpm 2.45/0mph
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1) 0.5mi - 11:07(22:26/mi) 96/117bpm [2153b/mi] 61cal 50/60rpm 2.68/0mph
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1) 0.42mi - 7:24(17:30/mi) 98/112bpm [1715b/mi] 46cal 52/55rpm 3.43/0mph
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1) 0.57mi - 12:46(22:16/mi) 134/150bpm [2984b/mi] 112cal 48/52rpm 2.69/0mph
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1) 0.34mi - 4:10(12:23/mi) 94/118bpm [1165b/mi] 23cal 53/86rpm 4.84/0mph
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1) 1mi - 20:00(20:00/mi) 96/113bpm [1920b/mi] 114cal 50/60rpm 3/0mph
2) 1mi - 20:01(20:01/mi) 88/107bpm [1761b/mi] 106cal 49/59rpm 3/0mph 3) 0.95mi - 18:39(19:41/mi) 92/108bpm [1811b/mi] 107cal 50/52rpm 3.05/0mph Add a comment
1) 0.39mi - 8:44(22:16/mi) 88/105bpm [1959b/mi] 45cal 50/59rpm 2.7/0mph
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1) 0.37mi - 6:46(18:11/mi) 99/135bpm [1800b/mi] 37cal 50/59rpm 3.3/0mph
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100 calf raise
75 bicep curl 75 lunges 75 upright row 75 squats 75 press ups 300 sit ups Add a comment
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1) 0.81mi - 16:26(20:24/mi) 99/133bpm [2019b/mi] 89cal 50/57rpm 2.94/0mph
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1) 1mi - 19:54(19:54/mi) 71/84bpm [1413b/mi] 111cal 52/54rpm 3.01/0mph
2) 0.02mi - 25(19:24/mi) 67/68bpm [1299b/mi] 2cal 52/53rpm 3.09/0mph Add a comment
1) 0.54mi - 15:12(28:22/mi) 67/116bpm [1901b/mi] 62cal 55/82rpm 2.12/0mph
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1) 1mi - 11:14(11:14/mi) 145/170bpm [1629b/mi] 112cal 79/82rpm 5.34/0mph
2) 0.57mi - 10:24(18:10/mi) 139/167bpm [2524b/mi] 87cal 61/93rpm 3.3/0mph 3) 0.03mi - 11(7:19/mi) 134/135bpm [980b/mi] 1cal 74/87rpm 8.2/0mph 4) 0.03mi - 42(20:46/mi) 142/157bpm [2948b/mi] 6cal 59/87rpm 2.89/0mph 5) 0.03mi - 13(7:53/mi) 141/144bpm [1112b/mi] 1cal 64/88rpm 7.61/0mph 6) 0.04mi - 51(21:17/mi) 137/143bpm [2916b/mi] 6cal 57/87rpm 2.82/0mph 7) 0.03mi - 13(7:24/mi) 120/123bpm [888b/mi] 1cal 88/88rpm 8.1/0mph 8) 0.04mi - 54(23:46/mi) 129/140bpm [3065b/mi] 6cal 55/88rpm 2.53/0mph 9) 0.03mi - 16(8:56/mi) 124/129bpm [1107b/mi] 1cal 75/87rpm 6.72/0mph 10) 0.02mi - 21(22:57/mi) 139/152bpm [3190b/mi] 2cal 66/85rpm 2.61/0mph 11) 0.06mi - 38(10:27/mi) 149/158bpm [1558b/mi] 6cal 79/85rpm 5.74/0mph 12) 0.07mi - 1:03(15:42/mi) 152/155bpm [2386b/mi] 10cal 69/83rpm 3.82/0mph 13) 0.06mi - 36(9:35/mi) 147/154bpm [1409b/mi] 6cal 80/86rpm 6.26/0mph 14) 0.07mi - 1:05(16:08/mi) 150/156bpm [2421b/mi] 9cal 70/82rpm 3.72/0mph 15) 0.06mi - 36(9:42/mi) 146/149bpm [1416b/mi] 5cal 84/87rpm 6.19/0mph 16) 0.07mi - 1:04(15:54/mi) 151/158bpm [2400b/mi] 10cal 71/84rpm 3.78/0mph 17) 0.06mi - 38(10:20/mi) 147/153bpm [1519b/mi] 6cal 78/86rpm 5.8/0mph 18) 0.07mi - 1:01(15:38/mi) 151/153bpm [2361b/mi] 8cal 72/82rpm 3.84/0mph 19) 0.06mi - 36(9:55/mi) 142/151bpm [1408b/mi] 5cal 83/86rpm 6.05/0mph 20) 0.07mi - 59(14:52/mi) 143/148bpm [2125b/mi] 7cal 74/82rpm 4.04/0mph 21) 0.07mi - 36(9:08/mi) 144/149bpm [1314b/mi] 5cal 87/120rpm 6.57/0mph 22) 0.07mi - 1:06(15:51/mi) 135/141bpm [2141b/mi] 8cal 73/84rpm 3.78/0mph 23) 0.06mi - 36(9:42/mi) 110/136bpm [1068b/mi] 2cal 80/86rpm 6.18/0mph 24) 0.07mi - 1:04(16:09/mi) 118/127bpm [1905b/mi] 7cal 72/83rpm 3.72/0mph 25) 0.06mi - 33(8:49/mi) 111/117bpm [978b/mi] 1cal 80/88rpm 6.81/0mph 26) 0.07mi - 1:01(15:02/mi) 116/130bpm [1744b/mi] 6cal 71/83rpm 3.99/0mph 27) 0.06mi - 31(8:29/mi) 109/120bpm [925b/mi] 1cal 78/88rpm 7.07/0mph 28) 0.07mi - 1:11(17:05/mi) 117/124bpm [1999b/mi] 7cal 68/83rpm 3.51/0mph 29) 0.06mi - 35(9:45/mi) 111/116bpm [1083b/mi] 1cal 80/86rpm 6.15/0mph 30) 0.31mi - 3:52(12:26/mi) 111/121bpm [1381b/mi] 19cal 77/83rpm 4.83/0mph Add a comment
1) 0.55mi - 14:35(26:20/mi) 73/101bpm [1922b/mi] 62cal 53/60rpm 2.28/0mph
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1) 0.44mi - 9:00(20:19/mi) 70/107bpm [1423b/mi] 47cal 52/59rpm 2.95/0mph
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100 calf raise
75 s t dips, lunges, press ups, squats 225 sit ups Add a comment
1) 1mi - 18:58(18:58/mi) 81/85bpm [1536b/mi] 106cal 52/56rpm 3.16/0mph
2) 1mi - 19:45(19:45/mi) 80/102bpm [1580b/mi] 116cal 51/54rpm 3.04/0mph 3) 0.82mi - 16:02(19:35/mi) 88/115bpm [1723b/mi] 93cal 52/83rpm 3.06/0mph Add a comment
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1) 1mi - 18:56(18:56/mi) 99/109bpm [1874b/mi] 107cal 51/53rpm 3.17/0mph
2) 1mi - 18:48(18:48/mi) 103/116bpm [1936b/mi] 111cal 51/59rpm 3.19/0mph 3) 1mi - 19:40(19:40/mi) 104/115bpm [2045b/mi] 111cal 51/57rpm 3.05/0mph 4) 0.02mi - 22(18:44/mi) 102/102bpm [1911b/mi] 1cal 51/52rpm 3.2/0mph Add a comment
1) 0.38mi - 7:01(18:29/mi) 108/114bpm [1996b/mi] 42cal 51/80rpm 3.25/0mph
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1) 1mi - 11:03(11:03/mi) 155/176bpm [1714b/mi] 118cal 80/84rpm 5.43/0mph
2) 0.09mi - 1:05(12:13/mi) 164/167bpm [2005b/mi] 11cal 80/83rpm 4.91/0mph 3) 0.06mi - 1:02(18:35/mi) 155/164bpm [2880b/mi] 10cal 57/81rpm 3.23/0mph 4) 0.22mi - 2:30(11:18/mi) 168/189bpm [1898b/mi] 30cal 77/82rpm 5.31/0mph 5) 0.05mi - 25(8:35/mi) 168/172bpm [1443b/mi] 5cal 83/92rpm 6.98/0mph 6) 0.03mi - 38(18:48/mi) 167/174bpm [3138b/mi] 7cal 59/82rpm 3.19/0mph 7) 0.05mi - 28(9:14/mi) 160/165bpm [1477b/mi] 5cal 85/104rpm 6.5/0mph 8) 0.04mi - 47(21:18/mi) 160/171bpm [3409b/mi] 8cal 57/84rpm 2.82/0mph 9) 0.05mi - 25(8:40/mi) 153/157bpm [1326b/mi] 3cal 77/84rpm 6.92/0mph 10) 0.04mi - 44(20:41/mi) 158/165bpm [3268b/mi] 7cal 59/83rpm 2.9/0mph 11) 0.05mi - 25(8:46/mi) 159/166bpm [1395b/mi] 4cal 78/88rpm 6.84/0mph 12) 0.03mi - 42(21:44/mi) 162/167bpm [3521b/mi] 7cal 63/84rpm 2.76/0mph 13) 0.05mi - 24(8:28/mi) 163/170bpm [1379b/mi] 4cal 80/87rpm 7.09/0mph 14) 0.05mi - 1:01(20:26/mi) 165/175bpm [3370b/mi] 12cal 56/84rpm 2.94/0mph 15) 0.05mi - 25(8:29/mi) 159/168bpm [1349b/mi] 4cal 77/86rpm 7.07/0mph 16) 0.03mi - 42(22:53/mi) 160/170bpm [3661b/mi] 7cal 60/85rpm 2.62/0mph 17) 0.05mi - 23(8:17/mi) 146/149bpm [1209b/mi] 3cal 76/86rpm 7.24/0mph 18) 0.04mi - 51(20:11/mi) 161/172bpm [3250b/mi] 9cal 64/85rpm 2.97/0mph 19) 0.05mi - 23(7:59/mi) 148/153bpm [1181b/mi] 3cal 78/88rpm 7.52/0mph 20) 0.02mi - 31(22:48/mi) 154/159bpm [3512b/mi] 5cal 61/85rpm 2.63/0mph 21) 0.82mi - 8:25(10:16/mi) 171/186bpm [1756b/mi] 104cal 80/83rpm 5.84/0mph Add a comment
Shoulder mobility
100 calf raise 75 s t dips, lunges, press ups, squats, bicep curl, upright row 225 sit ups Add a comment
1) 1mi - 19:24(19:24/mi) 101/114bpm [1959b/mi] 114cal 52/74rpm 3.09/0mph
2) 1mi - 19:26(19:26/mi) 103/132bpm [2002b/mi] 107cal 52/59rpm 3.09/0mph 3) 0.62mi - 11:34(18:35/mi) 111/122bpm [2062b/mi] 66cal 54/88rpm 3.23/0mph Add a comment
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Hip and Shoulder mobility
75 bicep curls,upright row, press ups, lunges 100 calf raise 90 squats 225 sit ups 60 side ext, shoulder roll 40 shoulder press Add a comment
1) 1mi - 20:37(20:37/mi) 98/106bpm [2021b/mi] 111cal 51/59rpm 2.91/0mph
2) 0.02mi - 25(22:13/mi) 90/94bpm [1999b/mi] 2cal 52/55rpm 2.7/0mph Add a comment
1) 0.23mi - 4:44(20:28/mi) 139/175bpm [2844b/mi] 39cal 54/82rpm 2.93/0mph
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1) 1mi - 11:27(11:27/mi) 145/172bpm [1660b/mi] 108cal 80/82rpm 5.24/0mph
2) 0.09mi - 1:35(17:10/mi) 160/174bpm [2747b/mi] 16cal 59/81rpm 3.49/0mph 3) 1mi - 10:22(10:22/mi) 168/179bpm [1741b/mi] 120cal 80/82rpm 5.79/0mph 4) 0.07mi - 1:16(17:30/mi) 167/174bpm [2922b/mi] 13cal 59/81rpm 3.43/0mph 5) 1mi - 10:09(10:09/mi) 170/179bpm [1726b/mi] 120cal 81/119rpm 5.91/0mph 6) 0.01mi - 4(9:52/mi) 174/175bpm [1718b/mi] 82/82rpm 6.08/0mph Add a comment
1) 1mi - 20:42(20:42/mi) 97/129bpm [2007b/mi] 117cal 52/59rpm 2.9/0mph
2) 0.09mi - 1:54(21:36/mi) 99/104bpm [2138b/mi] 11cal 56/109rpm 2.78/0mph Add a comment
1) 1mi - 18:41(18:41/mi) 116/126bpm [2168b/mi] 114cal 53/57rpm 3.21/0mph
2) 1mi - 19:17(19:17/mi) 127/136bpm [2449b/mi] 127cal 53/105rpm 3.11/0mph 3) 1mi - 18:58(19:01/mi) 137/162bpm [2605b/mi] 140cal 53/71rpm 3.15/0mph Add a comment
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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Fri 19th Apr
Apr 19
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Sat 20th Apr
Apr 20
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Sun 21st Apr
Apr 21
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Mon 22nd Apr
Apr 22
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Tue 23rd Apr
Apr 23
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1) 1mi - 20:07(20:07/mi) 66/103bpm [1328b/mi] 107cal 51/59rpm 2.98/0mph
2) 0.46mi - 9:20(20:12/mi) 71/103bpm [1435b/mi] 53cal 51/56rpm 2.97/0mph Add a comment
1) 0.19mi - 4:11(21:44/mi) 81/109bpm [1760b/mi] 23cal 54/82rpm 2.76/0mph
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1) 1mi - 11:17(11:17/mi) 147/156bpm [1658b/mi] 109cal 80/83rpm 5.32/0mph
2) 0.27mi - 2:45(10:19/mi) 153/158bpm [1579b/mi] 27cal 81/82rpm 5.82/0mph 3) 0.08mi - 1:28(18:36/mi) 135/151bpm [2510b/mi] 10cal 58/80rpm 3.23/0mph 4) 0.97mi - 10:02(10:17/mi) 112/154bpm [1152b/mi] 46cal 81/84rpm 5.83/0mph 5) 0.06mi - 59(17:18/mi) 105/119bpm [1816b/mi] 7cal 60/81rpm 3.47/0mph 6) 0.78mi - 7:52(10:04/mi) 116/126bpm [1167b/mi] 41cal 81/84rpm 5.96/0mph Add a comment
Hip and shoulder mobility
75 bicep curls, lunges, squats, upright row, s t dips, press ups 225 sit ups 60 glute bridges 4x39s planks 60 shoulder roll Add a comment
1) 0.67mi - 13:00(19:21/mi) 115/138bpm [2225b/mi] 80cal 51/59rpm 3.1/0mph
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1) 1mi - 19:18(19:18/mi) 104/120bpm [2008b/mi] 104cal 52/61rpm 3.11/0mph
2) 1mi - 20:22(20:22/mi) 112/161bpm [2281b/mi] 122cal 52/59rpm 2.95/0mph 3) 1mi - 20:03(20:03/mi) 106/126bpm [2125b/mi] 118cal 52/60rpm 2.99/0mph 4) 0.35mi - 6:31(18:25/mi) 102/109bpm [1879b/mi] 40cal 52/56rpm 3.26/0mph Add a comment
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75 squats, bicep curls, lunges, upright row, s t dips, press ups
100 calf raise 225 sit ups Add a comment
1) 0.89mi - 18:25(20:42/mi) 128/143bpm [2650b/mi] 124cal 54/80rpm 2.9/0mph
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3x(4x90s)60s:120s
1) 1mi - 11:18(11:18/mi) 160/171bpm [1808b/mi] 119cal 80/82rpm 5.31/0mph 2) 0.27mi - 3:26(12:50/mi) 161/168bpm [2066b/mi] 34cal 72/83rpm 4.68/0mph 3) 0.46mi - 7:47(16:54/mi) 146/164bpm [2467b/mi] 65cal 63/92rpm 3.55/0mph 4) 0.17mi - 1:31(8:51/mi) 155/172bpm [1372b/mi] 15cal 83/99rpm 6.78/0mph 5) 0.04mi - 40(18:47/mi) 165/173bpm [3098b/mi] 7cal 59/82rpm 3.2/0mph 6) 0.02mi - 20(21:12/mi) 150/156bpm [3179b/mi] 3cal 54/56rpm 2.83/0mph 7) 0.16mi - 1:27(9:15/mi) 157/172bpm [1452b/mi] 15cal 81/85rpm 6.49/0mph 8) 0.06mi - 1:03(18:37/mi) 157/162bpm [2923b/mi] 10cal 57/82rpm 3.22/0mph 9) 0.17mi - 1:30(8:43/mi) 157/175bpm [1368b/mi] 15cal 81/86rpm 6.89/0mph 10) 0.04mi - 40(18:54/mi) 171/177bpm [3232b/mi] 8cal 66/82rpm 3.17/0mph 11) 0.02mi - 20(18:10/mi) 153/163bpm [2781b/mi] 3cal 55/56rpm 3.3/0mph 12) 0.16mi - 1:30(9:20/mi) 156/172bpm [1457b/mi] 15cal 81/84rpm 6.43/0mph 13) 0.1mi - 2:00(20:23/mi) 150/168bpm [3058b/mi] 18cal 55/84rpm 2.94/0mph 14) 0.17mi - 1:30(8:55/mi) 157/172bpm [1399b/mi] 14cal 81/85rpm 6.73/0mph 15) 0.05mi - 1:00(20:05/mi) 166/175bpm [3334b/mi] 11cal 57/82rpm 2.99/0mph 16) 0.16mi - 1:31(9:19/mi) 160/176bpm [1490b/mi] 16cal 81/86rpm 6.44/0mph 17) 0.05mi - 1:00(18:55/mi) 166/172bpm [3139b/mi] 11cal 58/83rpm 3.17/0mph 18) 0.17mi - 1:29(8:51/mi) 162/176bpm [1433b/mi] 16cal 81/85rpm 6.78/0mph 19) 0.05mi - 1:01(19:36/mi) 167/175bpm [3275b/mi] 11cal 56/82rpm 3.06/0mph 20) 0.16mi - 1:30(9:31/mi) 162/172bpm [1543b/mi] 16cal 80/84rpm 6.3/0mph 21) 0.08mi - 1:34(18:50/mi) 158/175bpm [2977b/mi] 15cal 60/82rpm 3.19/0mph 22) 0.02mi - 26(17:48/mi) 147/152bpm [2617b/mi] 3cal 55/57rpm 3.37/0mph 23) 0.17mi - 1:30(8:49/mi) 161/182bpm [1419b/mi] 15cal 82/85rpm 6.81/0mph 24) 0.06mi - 1:00(17:59/mi) 161/169bpm [2895b/mi] 11cal 59/83rpm 3.34/0mph 25) 0.16mi - 1:30(9:27/mi) 165/176bpm [1560b/mi] 16cal 83/116rpm 6.34/0mph 26) 0.05mi - 1:00(21:56/mi) 171/176bpm [3750b/mi] 12cal 62/84rpm 2.74/0mph 27) 0.17mi - 1:30(9:07/mi) 166/176bpm [1514b/mi] 17cal 81/85rpm 6.58/0mph 28) 0.05mi - 1:00(21:22/mi) 170/181bpm [3633b/mi] 11cal 62/82rpm 2.81/0mph 29) 0.16mi - 1:30(9:16/mi) 166/176bpm [1537b/mi] 17cal 82/111rpm 6.48/0mph 30) 0.07mi - 1:22(20:33/mi) 161/171bpm [3307b/mi] 15cal 57/83rpm 2.92/0mph 31) 0.16mi - 1:56(12:17/mi) 167/176bpm [2051b/mi] 20cal 80/82rpm 4.89/0mph Add a comment
1) 0.72mi - 16:31(23:03/mi) 117/151bpm [2697b/mi] 105cal 53/60rpm 2.6/0mph
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1) 1mi - 18:51(18:51/mi) 100/121bpm [1885b/mi] 107cal 53/106rpm 3.18/0mph
2) 1mi - 19:17(19:17/mi) 104/118bpm [2006b/mi] 109cal 53/56rpm 3.11/0mph 3) 0.78mi - 15:06(19:17/mi) 107/121bpm [2063b/mi] 93cal 53/59rpm 3.11/0mph Add a comment
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1) 1mi - 18:40(18:40/mi) 85/92bpm [1587b/mi] 107cal 52/69rpm 3.21/0mph
2) 1mi - 19:16(19:16/mi) 86/108bpm [1657b/mi] 107cal 52/55rpm 3.11/0mph 3) 0.34mi - 6:27(19:13/mi) 105/112bpm [2018b/mi] 36cal 52/55rpm 3.12/0mph Add a comment
1) 1mi - 20:59(20:59/mi) 93/119bpm [1951b/mi] 109cal 52/61rpm 2.86/0mph
2) 1mi - 23:43(23:43/mi) 72/101bpm [1708b/mi] 111cal 51/61rpm 2.53/0mph 3) 0.81mi - 16:52(20:47/mi) 64/107bpm [1330b/mi] 87cal 51/60rpm 2.89/0mph Add a comment
1) 0.33mi - 6:30(19:42/mi) 115/120bpm [2265b/mi] 40cal 52/54rpm 3.05/0mph
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1) 0.13mi - 2:54(22:21/mi) 139/162bpm [3106b/mi] 23cal 55/82rpm 2.69/0mph
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1) 1mi - 11:18(11:18/mi) 150/165bpm [1695b/mi] 109cal 80/84rpm 5.31/0mph
2) 0.08mi - 1:17(17:01/mi) 156/172bpm [2656b/mi] 12cal 58/82rpm 3.53/0mph 3) 1mi - 10:33(10:33/mi) 161/171bpm [1697b/mi] 113cal 80/85rpm 5.69/0mph 4) 0.08mi - 1:24(17:33/mi) 154/168bpm [2702b/mi] 13cal 57/81rpm 3.42/0mph 5) 0.95mi - 9:53(10:25/mi) 169/192bpm [1761b/mi] 111cal 81/83rpm 5.76/0mph Add a comment
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1) 0.55mi - 11:46(21:30/mi) 131/151bpm [2815b/mi] 90cal 48/59rpm 2.79/0mph
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1) 0.57mi - 11:16(19:53/mi) 101/131bpm [2008b/mi] 61cal 51/96rpm 3.02/0mph
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1) 1mi - 22:00(22:00/mi) 98/111bpm [2155b/mi] 111cal 49/62rpm 2.73/0mph
2) 1mi - 20:56(20:56/mi) 96/119bpm [2010b/mi] 107cal 49/59rpm 2.87/0mph 3) 0.02mi - 22(20:47/mi) 98/99bpm [2037b/mi] 1cal 49/50rpm 2.89/0mph Add a comment
Hip and Shoulder Mobility
100 calf raise 90 squats, press ups 75 lunges, bicep curls 100 calf raise Add a comment
1) 1mi - 24:25(24:25/mi) 96/115bpm [2344b/mi] 117cal 50/62rpm 2.46/0mph
2) 0.12mi - 2:15(18:05/mi) 90/101bpm [1627b/mi] 11cal 52/54rpm 3.32/0mph Add a comment
1) 0.47mi - 13:04(27:59/mi) 93/119bpm [2602b/mi] 53cal 51/76rpm 2.15/0mph
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1) 1mi - 25:21(25:21/mi) 99/122bpm [2509b/mi] 113cal 49/79rpm 2.37/0mph
2) 1mi - 26:12(26:12/mi) 96/114bpm [2516b/mi] 110cal 50/78rpm 2.29/0mph 3) 0.69mi - 18:02(26:07/mi) 90/103bpm [2351b/mi] 77cal 51/79rpm 2.3/0mph Add a comment
1) 1mi - 22:51(22:51/mi) 98/121bpm [2239b/mi] 110cal 50/102rpm 2.63/0mph
2) 1mi - 24:38(24:38/mi) 100/131bpm [2464b/mi] 111cal 50/64rpm 2.44/0mph 3) 1mi - 24:15(24:15/mi) 100/134bpm [2426b/mi] 123cal 49/60rpm 2.47/0mph 4) 1mi - 29:39(29:39/mi) 98/125bpm [2906b/mi] 127cal 52/79rpm 2.02/0mph 5) 0.47mi - 11:09(23:56/mi) 98/108bpm [2345b/mi] 50cal 50/60rpm 2.51/0mph Add a comment
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1) 1mi - 21:20(21:20/mi) 111/146bpm [2367b/mi] 113cal 50/104rpm 2.81/0mph
2) 0.31mi - 6:14(19:49/mi) 109/116bpm [2160b/mi] 32cal 51/55rpm 3.03/0mph Add a comment
1) 1mi - 21:57(21:57/mi) 111/150bpm [2437b/mi] 120cal 51/73rpm 2.73/0mph
2) 0.66mi - 17:22(26:23/mi) 113/129bpm [2981b/mi] 69cal 51/76rpm 2.27/0mph Add a comment
1) 1mi - 24:10(24:10/mi) 118/149bpm [2851b/mi] 131cal 52/69rpm 2.48/0mph
2) 0.82mi - 16:43(20:19/mi) 108/125bpm [2195b/mi] 90cal 51/60rpm 2.95/0mph Add a comment
1) 1mi - 32:25(32:25/mi) 134/160bpm [4344b/mi] 264cal 52/111rpm 1.85/0mph
2) 0.35mi - 9:50(28:24/mi) 120/135bpm [3408b/mi] 48cal 48/72rpm 2.11/0mph Add a comment
1) 1mi - 20:44(20:44/mi) 110/159bpm [2280b/mi] 120cal 52/71rpm 2.89/0mph
2) 1mi - 21:12(21:12/mi) 135/156bpm [2862b/mi] 146cal 51/106rpm 2.83/0mph 3) 1mi - 24:57(24:57/mi) 134/151bpm [3343b/mi] 168cal 50/62rpm 2.4/0mph 4) 0.64mi - 16:27(25:45/mi) 136/157bpm [3501b/mi] 103cal 50/59rpm 2.33/0mph Add a comment
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1) 1mi - 18:58(18:58/mi) 117/153bpm [2219b/mi] 114cal 52/56rpm 3.16/0mph
2) 1mi - 18:51(18:51/mi) 120/127bpm [2261b/mi] 111cal 52/56rpm 3.19/0mph 3) 1mi - 19:08(19:08/mi) 117/126bpm [2238b/mi] 111cal 52/55rpm 3.14/0mph 4) 0mi - 5(27:06/mi) 115/116bpm [3116b/mi] 51/52rpm 2.21/0mph Add a comment
1) 0.81mi - 16:25(20:09/mi) 99/124bpm [1995b/mi] 89cal 53/60rpm 2.98/0mph
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1) 0.48mi - 9:11(19:13/mi) 112/124bpm [2153b/mi] 54cal 51/59rpm 3.12/0mph
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1) 1mi - 20:11(20:11/mi) 99/120bpm [1998b/mi] 113cal 51/60rpm 2.97/0mph
2) 1mi - 19:39(19:39/mi) 103/117bpm [2024b/mi] 107cal 51/59rpm 3.05/0mph 3) 0.84mi - 17:55(21:24/mi) 111/132bpm [2375b/mi] 94cal 51/60rpm 2.8/0mph Add a comment
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1) 1mi - 19:45(19:45/mi) 112/127bpm [2213b/mi] 106cal 52/55rpm 3.04/0mph
2) 0.15mi - 3:07(20:35/mi) 115/118bpm [2367b/mi] 16cal 52/59rpm 2.91/0mph Add a comment
1) 0.34mi - 7:13(21:04/mi) 119/154bpm [2506b/mi] 46cal 53/82rpm 2.85/0mph
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1) 1mi - 11:00(11:00/mi) 132/139bpm [1452b/mi] 92cal 79/82rpm 5.46/0mph
2) 0.07mi - 1:16(18:18/mi) 124/131bpm [2269b/mi] 8cal 59/80rpm 3.28/0mph 3) 1mi - 10:51(10:51/mi) 133/155bpm [1444b/mi] 88cal 79/82rpm 5.53/0mph 4) 0.08mi - 1:16(16:44/mi) 132/145bpm [2208b/mi] 8cal 61/81rpm 3.59/0mph 5) 0.94mi - 9:10(9:44/mi) 150/175bpm [1459b/mi] 83cal 80/82rpm 6.17/0mph Add a comment
Hip and shoulder mobility
75 bicep curls, upright row, press ups, squats, lunges 300 sit ups 4x30s planks 60 side ext, shoulder roll 100 calf raise Add a comment
1) 1mi - 18:58(18:58/mi) 87/100bpm [1650b/mi] 105cal 52/57rpm 3.16/0mph
2) 1mi - 19:48(19:48/mi) 95/109bpm [1881b/mi] 113cal 52/59rpm 3.03/0mph 3) 0.77mi - 15:06(19:41/mi) 104/125bpm [2047b/mi] 91cal 52/59rpm 3.05/0mph Add a comment
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