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Races
35 -
Miles
6976 -
Miles
8 -
Miles
35 -
Miles
1404 -
WAVA
65.81% -
Mile
8:39 -
5k
23:25 -
10k
47:33 -
Half
1:46:19 -
20M
2:48:46 -
Mara
3:56:09
About Me | |
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Proud Dad, Rugby lover, mediocre runner, harassed zoo-keeper, President of the Procrastinator’s Society (lapsed)
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Random Q&A | See your Q&A |
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What’s the best bit of advice that you would give to new runners, bikers and swimmers? Just get out there and do it. It doesn’t matter how fast or slow you are, whether you have the latest kit or you feel you look cool. All of us are just trying to be a bit better than we were yesterday. Keep going. The only failure is to not try. |
Recent Blogs | |
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A Day of Two Halves | Jan 2024 |
Not a Bad Day, All Things Considered | Jan 2024 |
[Untitled] | Jan 2024 |
A Slight Disturbance in the Force | Jan 2024 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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19th Apr
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Other | 0mi | |
19th Apr
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Dog Walking | 2.3mi | 55:28 |
19th Apr
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Other | 0mi | |
18th Apr
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Other | 0mi | |
18th Apr
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Dog Walking | 2.2mi | 55:30 |
Planned Races | Show more |
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May Virtual Mile | 1st May |
Fetch Virtual 5K Challenge | 1st May |
Llangollen Trail 10K | 5th May |
Park Hall 5k | 21st Jun |
F’Laps | 6th Jul |
12 Month Benchmarks | Run |
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100m | 20 |
200m | 44 |
Mile | 7:57 |
5k | 25:47 |
5mi | 41:49 |
10k | 52:00 |
10mi | 1:25:06 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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500,000 - Team edition |
Count down from a million (and see where we cross the "other" thread!!) |
700 miles in 2024 |
100 miles a month in 2024 |
Trader: New Game |
Fetch Virtual Challenge 2024 |
Buddies (3) |
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Followers (10) |
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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
Dist | Races | 1997 | 2007 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 6 | 9:07 49.01 | 9:23 48.81 | 8:39 52.95 | 8:39
8:39/mi
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52.95 | ||||||||
5km | 10 | 23:35 63.46 | 23:25 64.97 | 25:47 60.51 | 28:08 55.46 | 23:25
7:32/mi
|
64.97 | |||||||
10km | 5 | 51:44 57.92 | 58:06 52.46 | 48:18 63.66 | 47:33 65.81 | 47:33
7:39/mi
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65.81 | |||||||
13.1mi | 9 | 1:52:47 58.12 | 1:46:19 61.65 | 2:06:41 52.67 | 1:47:17 62.76 | 2:12:10 51.41 | 1:56:35 59.36 | 1:53:07 61.75 | 1:46:19
8:07/mi
|
62.76 | ||||
20mi | 1 | 2:48:46 61.07 | 2:48:46
8:26/mi
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61.07 | ||||||||||
26.2mi | 4 | 4:25:21 45.81 | 4:20:03 48.58 | 4:19:26 52.97 | 3:56:09 61.44 | 3:56:09
9:01/mi
|
61.44 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
16 Feb | Village Bakery Half Marathon Confirmed | 13.1mi | ||
6 Oct | MBNA Chester Metric Marathon | 26.2km | ||
28 Sep | Ceiriog Canter Confirmed | 11.6km | ||
15 Sep | Lake Vyrnwy Half Marathon | 13.1mi | ||
21 Jul | Helena Tipping Wrexham 10K | 10km | ||
6 Jul | F’Laps Confirmed | 24hr | ||
21 Jun | Park Hall 5k Confirmed | 5km | ||
5 May | Llangollen Trail 10K | 10km | ||
1 May | May Virtual Mile Confirmed | 1mi | ||
2024 | Result | WAVA | Distance | |
1 Apr | Fetch Virtual 5K Challenge | 29:28 | 52.95 | 5km |
1 Apr | April Virtual Mile | 8:53 | 51.55 | 1mi |
1 Mar | March Virtual Mile | 8:42 | 52.64 | 1mi |
1 Mar | Fetch Virtual 5K Challenge | 30:14 | 51.61 | 5km |
1 Feb | Fetch Virtual 5K Challenge SB | 28:08 | 55.46 | 5km |
1 Feb | February Virtual Mile PB | 8:39 | 52.94 | 1mi |
1 Jan | January Virtual Mile | 8:48 | 52.04 | 1mi |
1 Jan | Fetch Virtual 5K Challenge | 28:19 | 55.10 | 5km |
2023 | Result | WAVA | Distance | |
1 Dec | Fetch Virtual 5K Challenge | 30:16 | 51.55 | 5km |
1 Dec | December Virtual Mile SB | 9:23 | 48.81 | 1mi |
8 Oct | MBNA Chester Metric Marathon | 0.00 | 26.2km | |
1 Oct | Fetch Virtual 5K Challenge | 30:52 | 50.55 | 5km |
17 Sep | Lake Vyrnwy Half Marathon | 1:53:07 | 61.75 | 13.1mi |
1 Sep | Fetch Virtual 5K Challenge SB | 25:47 | 60.51 | 5km |
31 Aug | Sheepy Shuffle SB | 1:53:07 | 61.75 | 13.1mi |
2022 | Result | WAVA | Distance | |
2 Oct | MBNA Chester Marathon PB | 3:56:09 | 61.44 | 26.2mi |
31 Aug | Sheepy Shuffle SB | 1:56:35 | 59.36 | 13.1mi |
24 Jul | Helena Tipping Memorial 10K | 50:20 | 62.73 | 10km |
27 Feb | The Marches School, Oswestry 10k PB | 47:33 | 65.81 | 10km |
2021 | Result | WAVA | Distance | |
1 Jul | Sheepy Shuffle SB | 2:12:10 | 51.41 | 13.1mi |
2020 | Result | WAVA | Distance | |
5 Dec | Virtual Jingle Mile SB | 9:07 | 49.01 | 1mi |
17 Oct | The Doctor K Cup PB | 23:25 | 64.97 | 5km |
2019 | Result | WAVA | Distance | |
8 Sep | Lake Vyrnwy Half Marathon SB | 1:47:17 | 62.76 | 13.1mi |
28 Jul | Helena Tipping Memorial 10K SB | 48:18 | 63.66 | 10km |
3 Jul | Ruthin Evening 5K SB | 23:35 | 63.46 | 5km |
12 Jun | Park Hall 5k | 24:46 | 60.43 | 5km |
2018 | Result | WAVA | Distance | |
9 Sep | Lake Vyrnwy Half Marathon SB | 2:06:41 | 52.67 | 13.1mi |
29 Jul | Helena Tipping Memorial 10K SB | 58:06 | 52.46 | 10km |
2017 | Result | WAVA | Distance | |
10 Sep | Lake Vyrnwy Half Marathon | 1:56:49 | 56.61 | 13.1mi |
23 Apr | London Marathon SB | 4:19:26 | 52.97 | 26.2mi |
12 Mar | Wrexham 20 mile PB | 2:48:46 | 61.07 | 20mi |
19 Feb | Village Bakery Half Marathon PB | 1:46:19 | 61.65 | 13.1mi |
2016 | Result | WAVA | Distance | |
11 Sep | Lake Vyrnwy Half Marathon SB | 1:52:47 | 58.12 | 13.1mi |
31 Jul | Helena Tipping Memorial 10K SB | 51:44 | 57.92 | 10km |
2007 | Result | WAVA | Distance | |
22 Apr | London Marathon SB | 4:20:03 | 48.58 | 26.2mi |
1997 | Result | WAVA | Distance | |
13 Apr | London Marathon SB | 4:25:21 | 45.81 | 26.2mi |
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 | 43 | 41 | 55 | 43 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 182 |
2024 | 0.7 | 1.4 | 1.7 | 2.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6.3 |
2024 | 61 | 22 | 108 | 58 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 248 |
2024 | 0 | 13 | 8 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 29 |
2023 | 22 | 6 | 37 | 50 | 59 | 52 | 22 | 40 | 23 | 22 | 11 | 20 | 363 |
2023 | 24 | 22 | 40 | 104 | 102 | 76 | 6 | 37 | 46 | 31 | 0 | 14 | 503 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 6 |
2022 | 18 | 4 | 29 | 60 | 75 | 72 | 19 | 10 | 5 | 42 | 37 | 30 | 401 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.3 | 0 | 0 | 0 | 1.3 |
2022 | 101 | 103 | 104 | 105 | 126 | 162 | 181 | 185 | 126 | 103 | 100 | 109 | 1503 |
2021 | 34 | 14 | 42 | 34 | 19 | 24 | 15 | 20 | 70 | 39 | 40 | 32 | 385 |
2021 | 102 | 118 | 201 | 180 | 115 | 104 | 135 | 104 | 100 | 100 | 131 | 110 | 1501 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 16 | 7 | 6 | 29 | 7 | 9 | 74 |
2020 | 3 | 0 | 0 | 20 | 84 | 108 | 144 | 135 | 177 | 158 | 148 | 102 | 1079 |
2019 | 4 | 0 | 4 | 22 | 54 | 102 | 120 | 111 | 47 | 28 | 0 | 0 | 494 |
2018 | 0 | 0 | 0 | 2 | 24 | 22 | 15 | 8 | 21 | 0 | 9 | 9 | 111 |
2017 | 163 | 117 | 173 | 115 | 28 | 33 | 0 | 28 | 29 | 0 | 4 | 0 | 691 |
2016 | 0 | 3 | 0 | 0 | 32 | 63 | 89 | 102 | 107 | 85 | 62 | 91 | 634 |
2015 | 0 | 0 | 0 | 0 | 0 | 8 | 34 | 23 | 30 | 3 | 0 | 0 | 98 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 1 | 0 | 0 | 0 | 6 |
2011 | 0 | 0 | 0 | 0 | 0 | 29 | 17 | 0 | 0 | 0 | 0 | 0 | 45 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 14 | 2 | 14 | 0 | 0 | 41 |
2009 | 22 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 22 |
Sun 24th Mar
Mar 24
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Mon 25th Mar
Mar 25
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Tue 26th Mar
Mar 26
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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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1) 0.46mi - 10:12(22:17/mi) 115/139bpm [2562b/mi] 89cal 51/75rpm
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Felt pretty weary today but got it done
1) 1mi - 9:10(9:10/mi) 110/126bpm [1009b/mi] 90cal 2) 1mi - 10:04(10:04/mi) 132/141bpm [1328b/mi] 130cal 3) 1mi - 10:11(10:11/mi) 132/141bpm [1345b/mi] 126cal 4) 1mi - 10:26(10:26/mi) 129/140bpm [1345b/mi] 122cal 5) 1mi - 10:17(10:17/mi) 134/146bpm [1378b/mi] 130cal 6) 1mi - 9:28(9:28/mi) 126/135bpm [1193b/mi] 104cal 7) 1mi - 9:47(9:47/mi) 128/135bpm [1251b/mi] 115cal 8) 1mi - 10:13(10:13/mi) 127/133bpm [1298b/mi] 121cal 9) 1mi - 10:34(10:34/mi) 134/148bpm [1415b/mi] 119cal 10) 1mi - 10:21(10:21/mi) 132/145bpm [1365b/mi] 113cal 11) 0.15mi - 1:48(12:16/mi) 143/148bpm [1753b/mi] 21cal Add a comment
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1) 1mi - 27:18(27:18/mi) 84/106bpm [2293b/mi] 159cal 38/70rpm
2) 1mi - 23:37(23:37/mi) 66/93bpm [1559b/mi] 98cal 44/59rpm 3) 0.6mi - 18:24(30:52/mi) 68/98bpm [2098b/mi] 73cal 31/93rpm Add a comment
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1) 0.44mi - 9:46(22:11/mi) 128/148bpm [2839b/mi] 98cal 51/58rpm
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1) 1mi - 9:47(9:47/mi) 134/147bpm [1312b/mi] 104cal
2) 1mi - 10:44(10:44/mi) 147/163bpm [1579b/mi] 132cal 3) 1mi - 10:58(10:58/mi) 151/160bpm [1655b/mi] 133cal 4) 1mi - 10:17(10:17/mi) 153/160bpm [1574b/mi] 123cal 5) 1mi - 10:24(10:24/mi) 157/166bpm [1632b/mi] 127cal 6) 0.33mi - 4:14(12:50/mi) 158/164bpm [2027b/mi] 52cal Add a comment
1) 1mi - 27:09(27:09/mi) 98/123bpm [2661b/mi] 175cal 39/79rpm
2) 0.22mi - 5:17(24:08/mi) 83/102bpm [2003b/mi] 25cal 42/53rpm Add a comment
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1) 0.58mi - 12:32(21:36/mi) 113/135bpm [2441b/mi] 101cal 51/59rpm
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1) 1mi - 9:36(9:36/mi) 106/126bpm [1017b/mi] 91cal
2) 1mi - 10:33(10:33/mi) 127/139bpm [1340b/mi] 131cal 3) 1mi - 10:32(10:32/mi) 129/138bpm [1358b/mi] 131cal 4) 1mi - 10:23(10:23/mi) 125/138bpm [1299b/mi] 112cal 5) 1mi - 9:51(9:51/mi) 128/145bpm [1262b/mi] 120cal 6) 1mi - 10:05(10:05/mi) 136/143bpm [1372b/mi] 124cal 7) 0.34mi - 4:18(12:35/mi) 134/144bpm [1686b/mi] 51cal Add a comment
1) 1mi - 26:15(26:15/mi) 93/112bpm [2441b/mi] 166cal 40/53rpm
2) 1mi - 24:08(24:08/mi) 76/103bpm [1835b/mi] 97cal 43/55rpm 3) 0.21mi - 4:59(24:04/mi) 71/79bpm [1709b/mi] 18cal 43/77rpm Add a comment
Quads, hamstrings and hips
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Adriene - Core & Restore
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Adriene - Yoga to Start Your Day
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1) 0.8mi - 19:08(23:55/mi) 103/131bpm [2464b/mi] 131cal 45/61rpm
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1) 1mi - 10:06(10:06/mi) 125/144bpm [1262b/mi] 103cal
2) 1mi - 10:29(10:29/mi) 134/142bpm [1404b/mi] 124cal 3) 1mi - 10:42(10:42/mi) 130/140bpm [1391b/mi] 127cal 4) 1mi - 10:22(10:22/mi) 129/137bpm [1337b/mi] 126cal 5) 1mi - 10:10(10:10/mi) 129/142bpm [1311b/mi] 121cal 6) 0.46mi - 5:16(11:20/mi) 133/146bpm [1506b/mi] 61cal Add a comment
1) 1mi - 27:35(27:35/mi) 99/120bpm [2731b/mi] 172cal 38/55rpm
2) 1mi - 24:06(24:06/mi) 98/114bpm [2361b/mi] 110cal 43/58rpm 3) 0.19mi - 7:48(41:45/mi) 103/110bpm [4301b/mi] 41cal 22/71rpm Add a comment
1) 1mi - 22:26(22:26/mi) 105/138bpm [2355b/mi] 162cal 45/66rpm
2) 1mi - 19:55(19:55/mi) 113/136bpm [2250b/mi] 141cal 52/61rpm 3) 0.03mi - 37(21:19/mi) 122/125bpm [2600b/mi] 6cal 54/56rpm Add a comment
Adriene - Move Day 25 - Release. Nice session though it felt a bit rushed at times. Wouldn’t mind doing again, however
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1) 1mi - 25:51(25:51/mi) 95/113bpm [2456b/mi] 160cal 40/56rpm
2) 1mi - 23:53(23:53/mi) 90/103bpm [2149b/mi] 108cal 44/79rpm 3) 0.4mi - 12:58(32:34/mi) 97/119bpm [3160b/mi] 73cal 34/83rpm Add a comment
1) 1mi - 17:32(17:32/mi) 77/123bpm [1350b/mi] 107cal 53/123rpm
2) 0.18mi - 2:50(15:27/mi) 106/117bpm [1638b/mi] 21cal 61/64rpm Add a comment
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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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Wed 3rd Apr
Apr 3
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Thu 4th Apr
Apr 4
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Fri 5th Apr
Apr 5
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Sat 6th Apr
Apr 6
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1) 0.46mi - 9:09(20:01/mi) 122/138bpm [2442b/mi] 85cal 55/59rpm
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1) 1mi - 9:44(9:44/mi) 140/160bpm [1362b/mi] 117cal
2) 1mi - 10:31(10:31/mi) 132/145bpm [1389b/mi] 126cal 3) 1mi - 11:02(11:02/mi) 126/140bpm [1391b/mi] 132cal 4) 1mi - 13:06(13:06/mi) 141/156bpm [1848b/mi] 159cal 5) 1mi - 14:30(14:30/mi) 124/145bpm [1798b/mi] 135cal 6) 1mi - 14:03(14:03/mi) 138/154bpm [1938b/mi] 145cal 7) 1mi - 12:53(12:53/mi) 133/151bpm [1712b/mi] 130cal 8) 1mi - 10:56(10:56/mi) 141/158bpm [1541b/mi] 125cal 9) 1mi - 10:27(10:27/mi) 142/150bpm [1484b/mi] 128cal 10) 0.7mi - 8:05(11:31/mi) 143/158bpm [1647b/mi] 96cal
1) 0.75mi - 12:23(16:33/mi) 105/120bpm [1738b/mi] 88cal 57/60rpm
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1) 1mi - 27:02(27:02/mi) 88/106bpm [2380b/mi] 160cal 40/53rpm
2) 1mi - 25:18(25:18/mi) 81/102bpm [2050b/mi] 124cal 42/77rpm 3) 1mi - 25:33(25:33/mi) 67/87bpm [1712b/mi] 93cal 42/80rpm 4) 0.01mi - 1:10(1:17:39/mi) 88/97bpm [6834b/mi] 6cal 11/50rpm Add a comment
YWA - Build 1/30 - Yoga for Inner Space Travel. Nice, if brief
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1) 0.56mi - 12:12(21:50/mi) 112/138bpm [2446b/mi] 102cal 51/79rpm
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1) 1mi - 9:37(9:37/mi) 103/121bpm [991b/mi] 91cal
2) 1mi - 10:07(10:07/mi) 122/130bpm [1235b/mi] 130cal 3) 1mi - 10:05(10:05/mi) 129/137bpm [1300b/mi] 127cal 4) 1mi - 9:31(9:31/mi) 132/141bpm [1256b/mi] 111cal 5) 1mi - 9:10(9:10/mi) 137/145bpm [1255b/mi] 118cal 6) 1mi - 10:22(10:22/mi) 137/145bpm [1420b/mi] 131cal 7) 0.1mi - 1:03(10:15/mi) 142/146bpm [1454b/mi] 12cal Add a comment
Walk with dogs while OH rode Cracker (the horse) Lovely
1) 1mi - 23:16(23:16/mi) 91/107bpm [2117b/mi] 157cal 44/96rpm 2) 1mi - 24:32(24:32/mi) 81/102bpm [1987b/mi] 123cal 39/79rpm 3) 1mi - 21:09(21:09/mi) 72/92bpm [1523b/mi] 100cal 47/77rpm 4) 0.52mi - 19:40(38:09/mi) 65/77bpm [2480b/mi] 62cal 24/57rpm Add a comment
YWA - Build 2/30 - Yoga for Abdominal Strength. Hard but doable. One to do again
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1) 1mi - 27:10(27:10/mi) 78/103bpm [2119b/mi] 140cal 39/60rpm
2) 1mi - 23:55(23:55/mi) 66/91bpm [1578b/mi] 93cal 44/57rpm 3) 0.19mi - 6:03(32:28/mi) 64/78bpm [2077b/mi] 20cal 32/53rpm Add a comment
YWA - Build 3/30 - Power Yoga Break. Another brief but effective core session
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1) 0.45mi - 11:01(24:43/mi) 107/138bpm [2644b/mi] 88cal 48/60rpm
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1) 1mi - 9:51(9:51/mi) 127/141bpm [1251b/mi] 104cal
2) 1mi - 10:58(10:58/mi) 132/143bpm [1449b/mi] 131cal 3) 1mi - 11:04(11:04/mi) 133/141bpm [1472b/mi] 131cal 4) 1mi - 10:51(10:51/mi) 128/141bpm [1388b/mi] 111cal 5) 1mi - 10:35(10:35/mi) 135/141bpm [1428b/mi] 121cal 6) 1mi - 11:21(11:21/mi) 138/149bpm [1567b/mi] 128cal 7) 0.11mi - 1:26(12:40/mi) 142/146bpm [1799b/mi] 16cal Add a comment
YWA - Build 4/30 - Yoga for Lymphatic Flow. Nice gentle start to the day
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1) 1mi - 24:49(24:49/mi) 88/111bpm [2184b/mi] 147cal 43/57rpm
2) 0.78mi - 22:42(29:09/mi) 68/80bpm [1982b/mi] 84cal 33/61rpm Add a comment
YWA - Build 5/30 - Meditation Resolve to Evolve. Hmm… ok… wanted some movement too so followed it with Yoga to Start Your Day
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YWA - Build 8/30 - Moon Practice. Short of time and late in the day so jumped out of sequence. Nice though.
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Sun 7th Apr
Apr 7
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Mon 8th Apr
Apr 8
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Tue 9th Apr
Apr 9
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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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1) 1mi - 26:31(26:31/mi) 87/105bpm [2307b/mi] 156cal 40/76rpm
2) 1mi - 27:02(27:02/mi) 84/107bpm [2271b/mi] 122cal 37/79rpm 3) 0.76mi - 17:52(23:38/mi) 73/89bpm [1726b/mi] 68cal 44/78rpm Add a comment
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1) 0km - 28:04(0/km) 99/113bpm [INFb/km] 186cal look
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1) 0.05km - 1:26(28:49/km) 96/111bpm [2766b/km] 15cal 33/rpm
2) 0.05km - 1:37(32:18/km) 103/110bpm [3327b/km] 14cal 32/rpm 3) 0.05km - 1:38(32:36/km) 103/109bpm [3357b/km] 11cal 31/rpm 4) 0.1km - 3:16(32:39/km) 104/110bpm [3395b/km] 27cal 31/rpm 5) 0.1km - 3:17(32:46/km) 102/110bpm [3343b/km] 20cal 31/rpm 6) 0.05km - 1:34(31:10/km) 109/118bpm [3397b/km] 12cal 29/rpm 7) 0.6km - 20:26(34:03/km) 120/141bpm [4086b/km] 139cal 31/rpm Add a comment
1) 1mi - 26:33(26:33/mi) 86/106bpm [2284b/mi] 160cal 41/80rpm
2) 1mi - 22:11(22:11/mi) 72/94bpm [1597b/mi] 90cal 47/55rpm 3) 0.13mi - 4:50(37:15/mi) 62/87bpm [2310b/mi] 14cal 25/55rpm Add a comment
Quads, hamstrings and hips
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30 x Level 1 - reasonably comfortable
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YWA - Build 6/30 - Strengthen & Lengthen. Not a bad session but rather too much blather for my liking
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30 x Level 1.25
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1) 1mi - 28:25(28:25/mi) 85/106bpm [2415b/mi] 158cal 37/79rpm
2) 1mi - 23:44(23:44/mi) 71/92bpm [1685b/mi] 92cal 45/56rpm 3) 0mi - 2(31:48/mi) 70/71bpm [2225b/mi] Add a comment
30 x Level 1.25 - hard but still reasonably comfortable
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YWA - Build 7/30 - Chest & Upper Body Opening Flow
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30 x Level 1.5
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1) 0.48mi - 11:27(23:41/mi) 112/123bpm [2652b/mi] 94cal 45/58rpm
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1) 1mi - 9:32(9:32/mi) 110/130bpm [1049b/mi] 95cal
2) 1mi - 10:28(10:28/mi) 129/139bpm [1350b/mi] 128cal 3) 1mi - 10:40(10:41/mi) 132/142bpm [1409b/mi] 127cal 4) 1mi - 9:21(9:21/mi) 132/142bpm [1235b/mi] 112cal 5) 1mi - 9:13(9:13/mi) 139/146bpm [1281b/mi] 122cal 6) 1mi - 9:43(9:43/mi) 140/150bpm [1359b/mi] 123cal 7) 0.23mi - 2:58(13:00/mi) 141/151bpm [1833b/mi] 34cal Add a comment
30 x Level 1.25
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1) 1mi - 28:43(28:43/mi) 87/103bpm [2499b/mi] 162cal 38/68rpm
2) 0.03mi - 55(31:24/mi) 95/102bpm [2983b/mi] 5cal 37/51rpm 3) 0mi - 1(8:13:32/mi) 91/91bpm [44911b/mi] 4) 1mi - 23:35(23:35/mi) 61/97bpm [1438b/mi] 96cal 43/55rpm 5) 0.06mi - 3:18(53:14/mi) 53/60bpm [2822b/mi] 7cal 17/53rpm Add a comment
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1) 0.61mi - 12:56(21:08/mi) 114/140bpm [2409b/mi] 111cal 51/57rpm
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1) 1mi - 9:33(9:33/mi) 115/129bpm [1098b/mi] 95cal
2) 1mi - 10:33(10:33/mi) 123/133bpm [1297b/mi] 128cal 3) 1mi - 10:10(10:10/mi) 127/137bpm [1292b/mi] 128cal 4) 1mi - 10:00(10:00/mi) 134/149bpm [1339b/mi] 126cal 5) 0.42mi - 4:51(11:30/mi) 142/149bpm [1633b/mi] 58cal Add a comment
1) 0.15km - 5:08(34:12/km) 95/108bpm [3249b/km] 38cal 31/rpm
2) 0.08km - 3:19(44:14/km) 92/100bpm [4069b/km] 17cal 30/rpm 3) 0.1km - 3:28(34:35/km) 94/102bpm [3251b/km] 22cal 30/rpm 4) 0.15km - 4:59(33:11/km) 94/107bpm [3120b/km] 35cal 29/rpm 5) 0.03km - 1:45(1:10:18/km) 92/100bpm [6467b/km] 5cal 25/rpm 6) 0.2km - 6:58(34:52/km) 95/103bpm [3313b/km] 52cal 30/rpm 7) 0.15km - 5:23(35:51/km) 95/104bpm [3406b/km] 30cal 29/rpm 8) 0.1km - 3:33(35:26/km) 98/106bpm [3473b/km] 20cal 29/rpm 9) 0.3km - 9:01(30:03/km) 96/105bpm [2884b/km] 65cal 29/rpm 10) 0.35km - 14:19(40:55/km) 93/106bpm [3804b/km] 67cal 29/rpm Add a comment
1) 1mi - 26:24(26:24/mi) 83/102bpm [2192b/mi] 149cal 40/75rpm
2) 0.67mi - 15:22(23:03/mi) 66/78bpm [1522b/mi] 58cal 45/55rpm Add a comment
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1) 0.53mi - 12:44(23:52/mi) 111/155bpm [2648b/mi] 108cal 46/58rpm
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1) 1mi - 9:19(9:19/mi) 117/133bpm [1090b/mi] 95cal
2) 1mi - 10:30(10:30/mi) 136/144bpm [1429b/mi] 131cal 3) 1mi - 9:55(9:55/mi) 137/145bpm [1358b/mi] 124cal 4) 1mi - 9:49(9:49/mi) 150/160bpm [1472b/mi] 132cal 5) 0.03mi - 20(10:56/mi) 155/158bpm [1694b/mi] 4cal Add a comment
1) 1mi - 24:20(24:20/mi) 110/129bpm [2676b/mi] 171cal 42/53rpm
2) 1mi - 21:50(21:50/mi) 100/112bpm [2184b/mi] 97cal 46/56rpm 3) 0.02mi - 53(41:03/mi) 99/102bpm [4064b/mi] 4cal 28/79rpm Add a comment
30 x Level 1.5
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1) 0.7mi - 14:24(20:41/mi) 108/131bpm [2233b/mi] 116cal 54/77rpm
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1) 1mi - 9:39(9:39/mi) 119/138bpm [1148b/mi] 94cal
2) 1mi - 10:35(10:35/mi) 136/144bpm [1440b/mi] 130cal 3) 1mi - 10:22(10:22/mi) 135/144bpm [1400b/mi] 129cal 4) 1mi - 9:37(9:37/mi) 140/148bpm [1347b/mi] 120cal 5) 1mi - 9:32(9:32/mi) 138/151bpm [1314b/mi] 124cal 6) 1mi - 10:01(10:01/mi) 135/147bpm [1352b/mi] 126cal 7) 0.13mi - 1:33(12:11/mi) 133/138bpm [1621b/mi] 16cal Add a comment
1) 1mi - 27:33(27:33/mi) 95/113bpm [2618b/mi] 171cal 37/56rpm
2) 1mi - 23:13(23:13/mi) 82/111bpm [1904b/mi] 98cal 45/56rpm 3) 0.13mi - 3:36(27:18/mi) 81/90bpm [2211b/mi] 15cal 33/55rpm Add a comment
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Sun 14th Apr
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Mon 15th Apr
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Tue 16th Apr
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1) 1mi - 26:45(26:45/mi) 112/133bpm [2996b/mi] 196cal 40/58rpm
2) 1mi - 22:32(22:32/mi) 95/119bpm [2140b/mi] 105cal 46/70rpm 3) 0.45mi - 9:56(21:55/mi) 84/95bpm [1841b/mi] 41cal 45/93rpm Add a comment
1) 0.59mi - 13:53(23:40/mi) 108/120bpm [2556b/mi] 111cal 48/55rpm
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Hard work today but got it done
1) 1mi - 9:42(9:42/mi) 126/141bpm [1222b/mi] 100cal 2) 1mi - 9:43(9:43/mi) 135/143bpm [1312b/mi] 110cal 3) 1mi - 9:46(9:46/mi) 134/142bpm [1309b/mi] 104cal 4) 1mi - 9:43(9:43/mi) 137/148bpm [1332b/mi] 112cal 5) 1mi - 10:13(10:13/mi) 132/146bpm [1349b/mi] 109cal 6) 1mi - 10:02(10:02/mi) 131/141bpm [1315b/mi] 111cal 7) 1mi - 10:33(10:33/mi) 125/131bpm [1318b/mi] 128cal 8) 1mi - 10:39(10:39/mi) 125/132bpm [1331b/mi] 128cal 9) 1mi - 11:07(11:07/mi) 125/132bpm [1389b/mi] 134cal 10) 1mi - 11:17(11:17/mi) 122/132bpm [1376b/mi] 137cal 11) 1mi - 11:04(11:04/mi) 125/141bpm [1383b/mi] 135cal 12) 1mi - 10:51(10:51/mi) 126/138bpm [1367b/mi] 126cal 13) 0.05mi - 29(10:08/mi) 130/133bpm [1318b/mi] 5cal Add a comment
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1) 0.25km - 8:20(33:18/km) 100/113bpm [3330b/km] 59cal 31/rpm
2) 0.25km - 7:45(30:58/km) 111/120bpm [3438b/km] 63cal 33/rpm 3) 0.25km - 7:43(30:53/km) 116/127bpm [3583b/km] 67cal 32/rpm 4) 0.25km - 7:49(31:15/km) 120/140bpm [3750b/km] 61cal 32/rpm 5) 0.25km - 8:29(33:54/km) 122/133bpm [4136b/km] 63cal 31/rpm Add a comment
1) 1mi - 27:49(27:49/mi) 96/111bpm [2671b/mi] 166cal 39/53rpm
2) 1mi - 24:44(24:44/mi) 85/113bpm [2103b/mi] 100cal 43/79rpm 3) 0.03mi - 1:47(51:53/mi) 83/93bpm [4306b/mi] 7cal 18/51rpm Add a comment
30 x Level 1.5
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1) 0.45mi - 9:30(21:12/mi) 111/122bpm [2353b/mi] 82cal 53/57rpm
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1) 1mi - 9:51(9:51/mi) 132/144bpm [1301b/mi] 108cal
2) 1mi - 10:47(10:47/mi) 144/158bpm [1552b/mi] 132cal 3) 1mi - 10:09(10:09/mi) 140/147bpm [1421b/mi] 127cal 4) 1mi - 10:17(10:17/mi) 138/155bpm [1420b/mi] 125cal 5) 0.29mi - 3:49(13:07/mi) 133/140bpm [1744b/mi] 42cal Add a comment
30 x Level 1.5
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1) 1mi - 27:54(27:54/mi) 92/109bpm [2566b/mi] 166cal 38/57rpm
2) 1mi - 23:21(23:21/mi) 83/107bpm [1939b/mi] 96cal 47/79rpm 3) 0.1mi - 6:00(1:01:35/mi) 83/92bpm [5111b/mi] 25cal 15/53rpm Add a comment
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30 x Level 1.5
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30 x Level 1.5
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Kelly Boys - 10 min Reset NSDR
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1) 1mi - 25:47(25:47/mi) 98/121bpm [2527b/mi] 165cal 42/60rpm
2) 0.93mi - 27:26(29:21/mi) 83/96bpm [2437b/mi] 108cal 35/97rpm Add a comment
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30 x Level 1.75
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1) 1mi - 28:34(28:34/mi) 96/132bpm [2742b/mi] 172cal 36/56rpm
2) 1mi - 22:56(22:56/mi) 73/100bpm [1674b/mi] 98cal 46/55rpm 3) 0.18mi - 43:08(3:57:19/mi) 75/89bpm [17799b/mi] 147cal 4/89rpm Add a comment
1) 0.5mi - 13:34(27:04/mi) 105/121bpm [2842b/mi] 101cal 41/77rpm
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1) 1mi - 9:22(9:22/mi) 121/142bpm [1133b/mi] 93cal
2) 1mi - 10:11(10:11/mi) 140/149bpm [1425b/mi] 132cal 3) 1mi - 10:04(10:04/mi) 140/151bpm [1410b/mi] 129cal 4) 1mi - 9:59(9:59/mi) 142/149bpm [1419b/mi] 132cal 5) 1mi - 9:31(9:31/mi) 141/151bpm [1342b/mi] 112cal 6) 1mi - 9:17(9:17/mi) 134/145bpm [1245b/mi] 108cal 7) 1mi - 9:04(9:04/mi) 138/149bpm [1252b/mi] 115cal 8) 1mi - 9:15(9:15/mi) 140/148bpm [1296b/mi] 123cal 9) 0.36mi - 4:03(11:16/mi) 138/145bpm [1556b/mi] 48cal Add a comment
30 x Level 1.75
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30 x Level 2. Quite hard this evening
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1) 1mi - 24:17(24:17/mi) 92/110bpm [2235b/mi] 151cal 40/79rpm
2) 1mi - 23:48(23:48/mi) 88/111bpm [2095b/mi] 110cal 45/79rpm 3) 0.33mi - 7:22(22:04/mi) 60/72bpm [1324b/mi] 31cal 43/79rpm Add a comment
30 x Level 2
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