STATUS Is normal eh?
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Races
140 -
Miles
11531 -
Miles
466 -
Miles
10959 -
Miles
170 -
WAVA
69.92% -
200m
32 -
400m
1:14 -
800m
2:53 -
Mile
6:02 -
5k
21:00 -
5M
36:31 -
10k
44:06 -
Half
1:36:32 -
Mara
3:56:17
About Me | |
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One's personal space is a right! - Worf, son of Mogh
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Random Q&A | See your Q&A |
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What's the biggest challenge that awaits you? Growing old disgracefully. Keeping active and mobile and not injured while I do it. |
Recent Blogs | |
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The First Hurdle | 5th Apr |
Enough is plenty | Mar 2024 |
And we go again...... | Mar 2024 |
Twin Peaks | Mar 2024 |
2024 Balanced Scorecard | Dec 2023 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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23rd Apr
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Pool | 1.3mi | 43:48 |
22nd Apr
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Exercise Bike | 8.7mi | 35:01 |
22nd Apr
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Mobility | 0mi | 20:22 |
22nd Apr
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Mobility | 0mi | 17:23 |
22nd Apr
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Mobility | 0mi | 19:44 |
12 Month Benchmarks | Run | Bike |
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Mile | 7:40 | 2:24 |
5k | 26:27 | 9:41 |
5mi | 43:22 | 15:50 |
10k | 54:17 | 20:24 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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OTDIFH |
Connections (Only Connect fans) |
Indoor Rowing |
FOOTBALL |
FishEveryone: the Fetchland swimming wire |
Pro cycling thread |
Buddies (84) |
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Followers (62) |
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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
2023 | Result | WAVA | Distance | |
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12 Aug | Abbey Park parkrun SB | 24:48 | 60.35 | 5km |
24 Jun | South Woodham Ferrers parkrun | 28:31 | 52.48 | 5km |
25 Feb | Leicester Victoria parkrun | 30:54 | 48.04 | 5km |
2021 | Result | WAVA | Distance | |
11 Dec | Fetch December Mile (Cambridge) SB | 7:10 | 60.37 | 1mi |
11 Dec | Jingle 800m Crackerfest SB | 3:14 | 60.45 | 800m |
2018 | Result | WAVA | Distance | |
25 Mar | Colchester Half Marathon | 2:14:51 | 46.96 | 13.1mi |
24 Feb | Big Fetch Mile - Bedford SB | 6:29 | 64.69 | 1mi |
4 Feb | Great Bentley Half Marathon SB | 2:05:49 | 50.33 | 13.1mi |
1 Jan | Southend parkrun SB | 21:59 | 64.90 | 5km |
2017 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 23:28 | 60.80 | 5km |
23 Dec | Maldon Prom parkrun | 22:00 | 64.86 | 5km |
16 Dec | Hockley Woods parkrun | 23:06 | 61.77 | 5km |
2 Dec | The Turkeys' Escape and Evasion 800m SB | 2:53 | 65.48 | 800m |
2 Dec | Jingle Mile Ep VI: The Return of the Fetchi PB | 6:02 | 69.52 | 1mi |
2 Dec | The Hurtbox of Crackers 400m | 1:21 | 59.89 | 400m |
19 Nov | St Neots Riverside Half Marathon SB | 1:39:12 | 63.83 | 13.1mi |
11 Nov | Southend parkrun PB | 21:00 | 67.94 | 5km |
28 Oct | Braunstone parkrun | 21:42 | 65.75 | 5km |
21 Oct | Southend parkrun | 21:53 | 65.20 | 5km |
15 Oct | Leicester Half Marathon | 1:42:56 | 61.51 | 13.1mi |
1 Oct | Southend 10k PB | 44:06 | 65.71 | 10km |
2 Sep | The Big Fetch Mile - Derby - 400m SB | 1:21 | 59.89 | 400m |
2 Sep | Braunstone parkrun | 24:08 | 59.12 | 5km |
2 Sep | Big Fetch Mile - Derby | 6:11 | 67.83 | 1mi |
26 Aug | Braunstone parkrun | 22:25 | 63.65 | 5km |
19 Aug | Hockley Woods parkrun | 23:21 | 61.11 | 5km |
12 Aug | Pride 10k | 45:23 | 63.85 | 10km |
29 Jul | Hockley Woods parkrun | 23:37 | 60.42 | 5km |
22 Jul | Southend parkrun | 21:33 | 66.21 | 5km |
15 Jul | Hockley Woods parkrun | 24:04 | 59.29 | 5km |
9 Jul | Southend Half Marathon | 1:48:11 | 58.53 | 13.1mi |
1 Jul | Cambridge parkrun | 23:06 | 61.77 | 5km |
1 Jul | Big Fetch Mile - Bedford | 6:16 | 66.93 | 1mi |
12 Mar | Colchester Half Marathon | 1:43:57 | 60.40 | 13.1mi |
5 Mar | Cambridge Half Marathon | 1:45:25 | 59.56 | 13.1mi |
5 Feb | Great Bentley Half Marathon | 1:42:48 | 61.07 | 13.1mi |
1 Jan | Southend parkrun | 22:12 | 63.78 | 5km |
2016 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 24:46 | 57.17 | 5km |
10 Dec | Jingle Mile V: The Final Front Ear SB | 6:31 | 63.88 | 1mi |
10 Dec | The Turkeys' Escape and Evasion 800m SB | 3:00 | 62.39 | 800m |
26 Nov | Maldon Prom parkrun SB | 23:16 | 60.85 | 5km |
20 Nov | St Neots Riverside Half Marathon SB | 1:48:47 | 57.72 | 13.1mi |
12 Nov | Maldon Prom parkrun | 44:56 | 31.51 | 5km |
22 Oct | Hadleigh parkrun | 27:28 | 51.55 | 5km |
10 Sep | Maldon Prom parkrun | 25:34 | 55.38 | 5km |
2015 | Result | WAVA | Distance | |
21 Mar | Hockley Woods parkrun | 24:19 | 57.34 | 5km |
14 Mar | Southend parkrun SB | 21:44 | 64.16 | 5km |
14 Feb | Hockley Woods parkrun | 24:50 | 56.15 | 5km |
7 Feb | Chelmsford Central parkrun | 27:04 | 51.51 | 5km |
24 Jan | Valentines parkrun | 22:26 | 62.15 | 5km |
1 Jan | Southend parkrun | 22:59 | 60.67 | 5km |
2014 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 25:01 | 55.74 | 5km |
6 Dec | Hurtbox of Crackers 400m | 0.00 | 400m | |
6 Dec | The Broken Bauble 800m of Doom | 0.00 | 800m | |
6 Dec | Jingle Mile III: The Search for Speed SB | 6:24 | 64.07 | 1mi |
16 Nov | St Neots Riverside Half Marathon | 1:48:20 | 57.00 | 13.1mi |
16 Mar | Colchester Half Marathon SB | 1:46:53 | 57.30 | 13.1mi |
1 Jan | Southend parkrun SB | 22:39 | 61.10 | 5km |
2013 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 28:46 | 48.10 | 5km |
14 Dec | Hurtbox of Crackers 400m | 0.00 | 400m | |
14 Dec | Jingle Mile 2: The Christmas Wreath of Khan SB | 6:04 | 67.09 | 1mi |
17 Nov | St Neots Riverside Half Marathon SB | 1:39:21 | 61.64 | 13.1mi |
19 Oct | Southend parkrun SB | 21:18 | 64.97 | 5km |
6 Oct | Southend 10k Classic SB | 45:49 | 61.23 | 10km |
31 Aug | Regimental Sergeant Major Patrick Harper's Chosen Men 200m SB | 35 | 64.38 | 200m |
31 Aug | Obadiah Hakeswill Hurtbox 400m SB | 1:20 | 58.96 | 400m |
31 Aug | Lieutenant Colonel Richard Sharpe Memorial South Essex Mile | 6:24 | 63.59 | 1mi |
31 Aug | Miss Jane Gibbons Desertion Dash 100 metres Race | 15 | 69.80 | 100m |
10 Aug | Southend parkrun No 45 | 22:03 | 62.76 | 5km |
13 Jul | Southend parkrun No 41 | 22:39 | 61.10 | 5km |
29 Jun | Southend parkrun | 23:24 | 59.14 | 5km |
14 Apr | Brighton Marathon SB | 4:18:20 | 49.70 | 26.2mi |
6 Apr | Colchester Parkrun 5km | 0.00 | 5km | |
16 Mar | Southend parkrun | 22:48 | 60.24 | 5km |
1 Jan | Southend parkrun | 21:57 | 62.57 | 5km |
2012 | Result | WAVA | Distance | |
22 Dec | Braunstone Parkrun Leicester | 21:43 | 63.24 | 5km |
15 Dec | Southend parkrun | 22:22 | 61.41 | 5km |
1 Dec | Neller's Trophy 200m Delusion PB | 32 | 69.92 | 200m |
1 Dec | The Mince Pie Purgatorial 800m PB | 2:53 | 62.61 | 800m |
1 Dec | The Jingle Mile SB | 6:04 | 66.59 | 1mi |
1 Dec | The Hurtbox of Crackers 400m PB | 1:14 | 63.29 | 400m |
1 Dec | The Tinsel Insole Insanity 100m | 14 | 74.27 | 100m |
18 Nov | St Neots Riverside Half Marathon | 2:59:00 | 33.93 | 13.1mi |
17 Nov | Southend parkrun | 25:37 | 53.62 | 5km |
10 Nov | Southend parkrun | 26:00 | 52.83 | 5km |
13 Oct | Southend parkrun SB | 21:19 | 64.43 | 5km |
7 Oct | Royal Parks Half Marathon SB | 1:39:13 | 61.22 | 13.1mi |
15 Sep | London Pride Run 10k SB | 44:52 | 62.03 | 10km |
8 Sep | Summery Execution Insanity 100m | 15 | 69.32 | 100m |
8 Sep | Summer Hurtbox 400m | 1:16 | 61.63 | 400m |
8 Sep | Busway Purgatory Marathon Talk Magic Mile Time Trial | 6:09 | 65.69 | 1mi |
28 Jul | Valentines Parkrun | 21:40 | 63.39 | 5km |
15 Jul | TGT Brentwood 10k (postponed) | 0.00 | 10km | |
30 Jun | Valentines Parkrun | 22:20 | 61.50 | 5km |
10 Jun | Southend Half Marathon | 1:42:19 | 59.36 | 13.1mi |
13 May | Colchester 10km | 47:05 | 59.11 | 10km |
2011 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k Race SB | 37:43 | 36.14 | 5km |
20 Nov | St Neots Riverside Half Marathon | 1:43:27 | 58.24 | 13.1mi |
9 Oct | Royal Parks Half Marathon | 1:40:02 | 60.23 | 13.1mi |
2 Oct | Southend Classic 10k | 46:32 | 59.34 | 10km |
20 Aug | London Pride Run 10k SB | 45:02 | 61.31 | 10km |
29 Jul | Worstead Festival 5 PB | 36:31 | 60.62 | 5mi |
17 Jul | TGT Brentwood 10k | 45:53 | 60.18 | 10km |
16 Jul | East Angular Book of Common Hurtbox 400m SB | 1:20 | 58.13 | 400m |
16 Jul | East Angular King James Mile SB | 6:09 | 65.21 | 1mi |
16 Jul | Apocrypha and Satanic Verses Purgatorial 800m SB | 2:59 | 59.96 | 800m |
26 Jun | Horndon-on-the-hill 10k | 0.00 | 10km | |
12 Jun | Southend Half Marathon PB | 1:36:32 | 62.41 | 13.1mi |
8 May | Halstead & Essex Marathon PB | 3:56:17 | 53.46 | 26.2mi |
19 Feb | Braunstone Parkrun Leicester | 21:02 | 64.34 | 5km |
6 Feb | Great Bentley Half Marathon | 2:02:32 | 48.80 | 13.1mi |
23 Jan | Benfleet 15 PB | 2:08:30 | 53.75 | 15mi |
2010 | Result | WAVA | Distance | |
10 Oct | Leicester Half Marathon SB | 1:41:25 | 58.96 | 13.1mi |
3 Oct | Southend Classic 10K SB | 45:43 | 59.93 | 10km |
12 Sep | Canvey Island Rotary 10k | 46:27 | 58.98 | 10km |
1 Sep | Crown to Crown 5K SB | 22:55 | 59.05 | 5km |
11 Aug | Crown to Crown 5K | 23:00 | 58.83 | 5km |
21 Jul | Skylarks 3k PB | 13:40 | 57.78 | 3km |
18 Jul | TGT Brentwood 10K | 47:31 | 57.66 | 10km |
14 Jul | Crown to Crown 5K | 27:30 | 49.21 | 5km |
13 Jun | Southend Half Marathon | 1:43:43 | 57.65 | 13.1mi |
9 Jun | Crown to Crown 5K | 27:51 | 48.59 | 5km |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds 100m | 14 | 73.26 | 100m |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds 800m SB | 3:04 | 57.81 | 800m |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds 400m SB | 1:18 | 59.21 | 400m |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds Mile SB | 6:17 | 63.36 | 1mi |
12 May | Crown to Crown 5k | 24:00 | 56.38 | 5km |
9 May | Bluebell 5 SB | 41:51 | 52.49 | 5mi |
11 Apr | Paddock Wood Half Marathon | 1:47:32 | 55.23 | 13.1mi |
14 Mar | Kilomathon - England PB | 2:22:37 | 52.51 | 26.2km |
8 Feb | The Fetch Fez: Hats for Haiti | 0.00 | 3mi | |
7 Feb | Great Bentley Half Marathon | 1:49:07 | 54.43 | 13.1mi |
24 Jan | Benfleet 15 SB | 2:22:52 | 48.02 | 15mi |
2009 | Result | WAVA | Distance | |
12 Dec | Cambridge and All Angles Mile SB | 6:25 | 61.60 | 1mi |
12 Dec | 400m Adventide Hurtbox SB | 1:20 | 57.30 | 400m |
1 Dec | Festive Fetch Five | 29:40 | 43.66 | 3mi |
11 Oct | Royal Parks Half Marathon SB | 1:55:22 | 51.48 | 13.1mi |
4 Oct | Southend Classic 10k SB | 49:53 | 54.53 | 10km |
19 Sep | Fetch Sarfend 400m PB | 1:20 | 57.30 | 0.4km |
19 Sep | Fetch Sarfend 100m | 15 | 67.88 | 0.1km |
19 Sep | Fetch Sarfend Mile | 6:43 | 58.85 | 1mi |
22 Aug | Big Fun Run Leicester SB | 23:21 | 57.53 | 5km |
15 Aug | London Pride Run 10k | 52:20 | 51.98 | 10km |
19 Jul | TGT Brentwood 10K | 54:34 | 49.85 | 10km |
28 Jun | Horndon Feast & Fayre 10K | 58:09 | 46.78 | 10km |
14 Jun | sherunsheruns Bluewater 10K | 1:01:26 | 44.28 | 10km |
28 Mar | tommys baby shorne 5k | 26:41 | 49.98 | 5km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2024 | 1 | 3 | 6 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 |
2024 | 10.2 | 15.1 | 16.1 | 14 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 55.4 |
2024 | 0 | 1 | 10 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 |
2024 | 69 | 111 | 98 | 55 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 333 |
2023 | 5 | 7 | 2 | 4 | 6 | 2 | 1 | 8 | 10 | 1 | 5 | 8 | 59 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5.9 | 5.9 |
2023 | 19 | 20 | 4 | 0 | 12 | 28 | 30 | 39 | 42 | 44 | 47 | 31 | 314 |
2023 | 83 | 73 | 10 | 43 | 190 | 212 | 168 | 74 | 33 | 34 | 46 | 40 | 1006 |
2022 | 0 | 0 | 6 | 7 | 6 | 0 | 3 | 1 | 0 | 3 | 3 | 2 | 30 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 1.2 | 1 | 0 | 0 | 0 | 0 | 2.2 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 | 7 | 4 | 19 |
2022 | 50 | 20 | 108 | 229 | 219 | 95 | 80 | 116 | 98 | 26 | 9 | 29 | 1079 |
2021 | 0 | 9 | 5 | 2 | 2 | 0 | 0 | 1 | 3 | 1 | 0 | 0 | 23 |
2021 | 10 | 9 | 10 | 17 | 25 | 20 | 8 | 27 | 27 | 30 | 35 | 18 | 237 |
2021 | 37 | 0 | 0 | 43 | 0 | 17 | 0 | 0 | 0 | 0 | 0 | 0 | 97 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 4 | 0 | 1 | 5 | 1 | 11 |
2020 | 0 | 0 | 0 | 0 | 9 | 26 | 29 | 32 | 18 | 22 | 27 | 9 | 173 |
2020 | 40 | 0 | 0 | 58 | 247 | 201 | 120 | 196 | 96 | 0 | 39 | 41 | 1038 |
2019 | 1 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 2 | 2 | 3 | 0 | 10 |
2019 | 4 | 7 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 31 | 27 | 73 |
2019 | 0 | 0 | 0 | 16 | 25 | 20 | 25 | 81 | 25 | 0 | 0 | 0 | 193 |
2018 | 0 | 0 | 0 | 0 | 3 | 3 | 0 | 0 | 3 | 1 | 4 | 6 | 19 |
2018 | 2.1 | 4.1 | 2.6 | 13.7 | 10.5 | 5.4 | 0 | 12.6 | 1.5 | 0 | 0 | 0 | 52.5 |
2018 | 26 | 99 | 43 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 1 | 2 | 174 |
2018 | 0 | 51 | 78 | 0 | 16 | 11 | 23 | 75 | 36 | 0 | 19 | 10 | 318 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 2 |
2017 | 1.3 | 3.4 | 6.9 | 2.5 | 0.6 | 7.1 | 7.1 | 3.8 | 5.7 | 6.3 | 5.4 | 3.4 | 53.6 |
2017 | 118 | 59 | 119 | 89 | 60 | 143 | 133 | 160 | 154 | 150 | 111 | 108 | 1405 |
2017 | 171 | 47 | 160 | 71 | 38 | 177 | 25 | 20 | 0 | 0 | 0 | 0 | 709 |
2016 | 31 | 14 | 32 | 63 | 47 | 55 | 6 | 22 | 97 | 136 | 86 | 135 | 724 |
2016 | 311 | 305 | 304 | 243 | 300 | 497 | 459 | 247 | 256 | 179 | 26 | 133 | 3261 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 1 | 0 | 2 |
2015 | 136 | 101 | 110 | 14 | 0 | 38 | 76 | 111 | 142 | 122 | 1 | 5 | 856 |
2015 | 11 | 71 | 0 | 0 | 0 | 3 | 43 | 83 | 142 | 111 | 310 | 234 | 1006 |
2014 | 8.2 | 0 | 4.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12.6 |
2014 | 157 | 51 | 130 | 5 | 17 | 75 | 92 | 137 | 130 | 144 | 70 | 108 | 1116 |
2014 | 0 | 0 | 10 | 0 | 7 | 156 | 212 | 249 | 70 | 0 | 0 | 0 | 705 |
2013 | 6.6 | 1.5 | 8 | 2.2 | 0 | 6.6 | 8.9 | 12.6 | 9.1 | 5.3 | 0 | 3.6 | 64.4 |
2013 | 154 | 55 | 220 | 69 | 0 | 87 | 112 | 136 | 134 | 151 | 130 | 106 | 1354 |
2013 | 26 | 0 | 11 | 0 | 0 | 98 | 132 | 172 | 108 | 12 | 15 | 0 | 575 |
2012 | 0 | 1 | 0 | 5.2 | 8.8 | 6.4 | 5.4 | 10.1 | 7.7 | 7.7 | 5.4 | 3.7 | 61.3 |
2012 | 170 | 150 | 39 | 97 | 125 | 111 | 146 | 120 | 135 | 91 | 153 | 183 | 1522 |
2012 | 0 | 0 | 0 | 26 | 72 | 75 | 77 | 86 | 94 | 17 | 59 | 46 | 553 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0.6 |
2011 | 160 | 151 | 176 | 132 | 101 | 122 | 134 | 128 | 136 | 92 | 158 | 150 | 1642 |
2010 | 6.3 | 10.6 | 12.4 | 6.5 | 10.6 | 4.9 | 6.8 | 4 | 0 | 0 | 0 | 0 | 62 |
2010 | 95 | 86 | 84 | 118 | 120 | 100 | 89 | 120 | 109 | 118 | 139 | 77 | 1256 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 42 | 0 | 0 | 0 | 0 | 0 | 42 |
2009 | 0 | 0 | 0 | 0 | 7.3 | 13.9 | 13.2 | 9.4 | 14.4 | 9.4 | 17 | 11.4 | 96 |
2009 | 22 | 34 | 51 | 56 | 40 | 43 | 63 | 68 | 91 | 30 | 70 | 82 | 651 |
2009 | 0 | 0 | 24 | 0 | 0 | 0 | 20 | 0 | 0 | 0 | 0 | 0 | 45 |
Wed 27th Mar
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Thu 28th Mar
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Fri 29th Mar
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Sat 30th Mar
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Sun 31st Mar
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Mon 1st Apr
Apr 1
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Tue 2nd Apr
Apr 2
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1) 1km - 9:55(9:54/km) 107/121bpm [1059b/km] 86cal 61/65rpm 6.06/6.75kmph
2) 0.06km - 31(9:21/km) 113/114bpm [1056b/km] 5cal 63/65rpm 6.42/6.69kmph Add a comment
Deadlift 63.5, 66, 68.5, 71, 73.5
Back squat 56, 58.5, 61, 63 Bench press 38.5, 39.5, 41, 43, 43.5 Pull ups 6 x 7 Abmat sit ups 10 x 15 Dropped the last set on squats as my back twinged. 1) 0km - 22(0/km) 96/106bpm [INFb/km] 1cal 60/60rpm 2) 0km - 1:40(0/km) 101/113bpm [INFb/km] 11cal 60/60rpm 3) 0km - 20(0/km) 95/105bpm [INFb/km] 1cal 60/60rpm 4) 0km - 1:39(0/km) 101/112bpm [INFb/km] 10cal 60/60rpm 5) 0km - 25(0/km) 96/107bpm [INFb/km] 2cal 60/60rpm 6) 0km - 1:39(0/km) 101/114bpm [INFb/km] 10cal 60/61rpm 7) 0km - 21(0/km) 95/106bpm [INFb/km] 1cal 61/62rpm 8) 0km - 1:40(0/km) 101/113bpm [INFb/km] 11cal 61/62rpm 9) 0km - 22(0/km) 94/103bpm [INFb/km] 1cal 60/60rpm 10) 0km - 1:39(0/km) 109/120bpm [INFb/km] 12cal 60/61rpm 11) 0km - 1:04(0/km) 105/112bpm [INFb/km] 7cal 60/61rpm 12) 0km - 1:39(0/km) 107/120bpm [INFb/km] 12cal 61/63rpm 13) 0km - 31(0/km) 103/113bpm [INFb/km] 3cal 61/63rpm 14) 0km - 1:39(0/km) 106/121bpm [INFb/km] 12cal 61/61rpm 15) 0km - 34(0/km) 105/117bpm [INFb/km] 3cal 61/61rpm 16) 0km - 1:40(0/km) 104/120bpm [INFb/km] 11cal 61/63rpm 17) 0km - 1:49(0/km) 109/121bpm [INFb/km] 13cal 60/61rpm 18) 0km - 1:06(0/km) 92/97bpm [INFb/km] 4cal 60/61rpm 19) 0km - 17(0/km) 92/94bpm [INFb/km] 1cal 60/61rpm 20) 0km - 1:39(0/km) 97/104bpm [INFb/km] 8cal 60/62rpm 21) 0km - 1:01(0/km) 95/101bpm [INFb/km] 4cal 60/60rpm 22) 0km - 1:40(0/km) 91/99bpm [INFb/km] 7cal 60/62rpm 23) 0km - 19(0/km) 84/93bpm [INFb/km] 61/61rpm 24) 0km - 1:39(0/km) 94/102bpm [INFb/km] 7cal 60/60rpm 25) 0km - 22(0/km) 87/95bpm [INFb/km] 1cal 60/60rpm 26) 0km - 1:39(0/km) 91/98bpm [INFb/km] 7cal 60/61rpm 27) 0km - 20(0/km) 89/96bpm [INFb/km] 1cal 60/60rpm 28) 0km - 1:40(0/km) 93/98bpm [INFb/km] 7cal 60/60rpm 29) 0km - 20(0/km) 90/94bpm [INFb/km] 1cal 60/60rpm 30) 0km - 1:39(0/km) 94/98bpm [INFb/km] 7cal 60/61rpm 31) 0km - 21(0/km) 93/105bpm [INFb/km] 1cal 63/64rpm 32) 0km - 1:40(0/km) 103/116bpm [INFb/km] 10cal 62/84rpm 33) 0km - 24(0/km) 93/108bpm [INFb/km] 1cal 84/84rpm 34) 0km - 1:39(0/km) 99/112bpm [INFb/km] 8cal 60/62rpm 35) 0km - 14(0/km) 93/105bpm [INFb/km] 1cal 60/60rpm 36) 0km - 1:40(0/km) 92/111bpm [INFb/km] 7cal 61/61rpm 37) 0km - 18(0/km) 94/106bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:39(0/km) 90/113bpm [INFb/km] 7cal 60/60rpm 39) 0km - 19(0/km) 94/109bpm [INFb/km] 1cal 61/61rpm 40) 0km - 1:40(0/km) 92/115bpm [INFb/km] 7cal 61/61rpm 41) 0km - 28(0/km) 94/107bpm [INFb/km] 2cal 61/61rpm 42) 0km - 1:39(0/km) 95/115bpm [INFb/km] 8cal 61/61rpm 43) 0km - 35(0/km) 89/94bpm [INFb/km] 2cal 61/61rpm 44) 0km - 43(0/km) 92/99bpm [INFb/km] 3cal 57/61rpm 45) 0km - 35(0/km) 91/95bpm [INFb/km] 2cal 57/61rpm 46) 0km - 47(0/km) 88/96bpm [INFb/km] 3cal 61/61rpm 47) 0km - 35(0/km) 91/93bpm [INFb/km] 2cal 61/61rpm 48) 0km - 54(0/km) 86/96bpm [INFb/km] 3cal 61/61rpm 49) 0km - 35(0/km) 89/95bpm [INFb/km] 2cal 61/61rpm 50) 0km - 43(0/km) 88/97bpm [INFb/km] 2cal 61/61rpm 51) 0km - 33(0/km) 89/95bpm [INFb/km] 2cal 61/61rpm 52) 0km - 56(0/km) 86/98bpm [INFb/km] 3cal 61/61rpm 53) 0km - 35(0/km) 89/92bpm [INFb/km] 2cal 61/61rpm 54) 0km - 49(0/km) 87/96bpm [INFb/km] 3cal 61/61rpm 55) 0km - 35(0/km) 90/93bpm [INFb/km] 2cal 59/61rpm 56) 0km - 58(0/km) 84/96bpm [INFb/km] 3cal 59/61rpm 57) 0km - 35(0/km) 90/93bpm [INFb/km] 2cal 59/61rpm 58) 0km - 1:06(0/km) 82/97bpm [INFb/km] 4cal 57/61rpm 59) 0km - 36(0/km) 90/96bpm [INFb/km] 2cal 59/61rpm 60) 0km - 43(0/km) 91/99bpm [INFb/km] 3cal 61/61rpm 61) 0km - 35(0/km) 90/95bpm [INFb/km] 2cal 61/61rpm 62) 0km - 0(0/km) 90/95bpm [INFb/km] 2cal 61/61rpm Add a comment
1) 0km - 2:18(0/km) 113/125bpm [INFb/km] 20cal
2) 0km - 2:13(0/km) 125/131bpm [INFb/km] 25cal 3) 0km - 2:07(0/km) 133/138bpm [INFb/km] 25cal 4) 0km - 2:00(0/km) 142/146bpm [INFb/km] 26cal Add a comment
UT1: 30 min @ r22 (plus wu & wd)
1) 2.05km - 9:00(4:24/km) 123cal 2) 0.05km - 1:00(19:36/km) 5cal 3) 7.11km - 30:00(4:13/km) 447cal 4) 0.07km - 1:00(13:42/km) 5cal 5) 1.09km - 5:00(4:34/km) 64cal Add a comment
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1) 1km - 9:59(9:58/km) 99/109bpm [987b/km] 71cal 60/65rpm 6.02/6.75kmph
2) 0.06km - 36(9:26/km) 110/118bpm [1038b/km] 5cal 61/63rpm 6.36/6.42kmph Add a comment
Busy this morning but a double lane so plenty of overtaking space. Decided to just swim until I hit traffic, then managed to get in sync with the group somehow and swam a continuous 1k for the first time.
1) 1km - 18:35(18:35/km) 240cal 28/rpm 3.23/3.6kmph 2) 0km - 1:52(0/km) 3) 0.4km - 7:32(18:50/km) 96cal 29/rpm 3.19/3.88kmph 4) 0km - 41(0/km) 5) 0.4km - 8:05(20:14/km) 96cal 29/rpm 2.97/3.97kmph |
1) 0km - 50:01(0/km) 135/145bpm [INFb/km] 625cal
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1) 0km - 3:23(0/km) 119/133bpm [INFb/km] 34cal
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1) 0km - 38(0/km) 95/104bpm [INFb/km] 3cal
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Double pyramid. Quiet pool. Felt pretty good.
1) 0.3km - 5:40(18:53/km) 72cal 28/rpm 3.18/3.99kmph 2) 0km - 41(0/km) 3) 0.1km - 1:44(17:17/km) 24cal 30/rpm 3.47/3.93kmph 4) 0km - 10(0/km) 5) 0.15km - 2:41(17:56/km) 36cal 30/rpm 3.34/3.44kmph 6) 0km - 16(0/km) 7) 0.2km - 3:38(18:09/km) 48cal 29/rpm 3.31/3.53kmph 8) 0km - 20(0/km) 9) 0.15km - 2:39(17:41/km) 36cal 30/rpm 3.39/4.23kmph 10) 0km - 16(0/km) 11) 0.1km - 1:46(17:37/km) 24cal 30/rpm 3.41/3.6kmph 12) 0km - 10(0/km) 13) 0.1km - 1:58(19:44/km) 24cal 28/rpm 3.04/3.3kmph 14) 0km - 1:01(0/km) 15) 0.1km - 1:45(17:25/km) 24cal 30/rpm 3.44/3.57kmph 16) 0km - 10(0/km) 17) 0.15km - 2:47(18:34/km) 36cal 31/rpm 3.23/3.57kmph 18) 0km - 16(0/km) 19) 0.2km - 3:43(18:33/km) 48cal 30/rpm 3.24/3.45kmph 20) 0km - 20(0/km) 21) 0.15km - 2:41(17:56/km) 36cal 31/rpm 3.34/3.49kmph 22) 0km - 16(0/km) 23) 0.1km - 1:49(18:13/km) 24cal 30/rpm 3.29/3.74kmph 24) 0km - 11(0/km) 25) 0.1km - 2:09(21:33/km) 24cal 27/rpm 2.78/3kmph 26) 0km - 46(0/km) 27) 0.1km - 2:07(21:06/km) 24cal 26/rpm 2.84/3.12kmph Add a comment
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1) 1km - 9:55(9:55/km) 95/110bpm [942b/km] 64cal 61/65rpm 6.05/6.62kmph
2) 0.04km - 23(8:53/km) 89/91bpm [791b/km] 2cal 60/61rpm 6.75/6.21kmph Add a comment
Ascending pyramid. Felt very tired and heavy.
1) 0.3km - 5:49(19:24/km) 72cal 27/rpm 3.09/3.44kmph 2) 0km - 1:00(0/km) 3) 0.4km - 7:33(18:52/km) 96cal 29/rpm 3.18/3.6kmph 4) 0km - 40(0/km) 5) 0.3km - 5:46(19:13/km) 72cal 29/rpm 3.12/3.5kmph 6) 0km - 30(0/km) 7) 0.3km - 6:02(20:07/km) 72cal 28/rpm 2.98/3.3kmph 8) 0km - 1:01(0/km) 9) 0.2km - 4:03(20:14/km) 48cal 29/rpm 2.97/3.3kmph 10) 0km - 20(0/km) 11) 0.2km - 4:02(20:09/km) 48cal 29/rpm 2.98/3.26kmph 12) 0km - 20(0/km) 13) 0.2km - 3:59(19:56/km) 48cal 29/rpm 3.01/3.55kmph 14) 0km - 1:01(0/km) 15) 0.1km - 1:55(19:13/km) 24cal 29/rpm 3.12/3.23kmph 16) 0km - 11(0/km) 17) 0.1km - 1:57(19:30/km) 24cal 28/rpm 3.08/3.24kmph 18) 0km - 10(0/km) 19) 0.1km - 1:58(19:45/km) 24cal 30/rpm 3.04/3.2kmph 20) 0km - 11(0/km) 21) 0.1km - 2:01(20:07/km) 24cal 29/rpm 2.98/3.1kmph 22) 0km - 1:00(0/km) 23) 0.3km - 6:43(22:25/km) 72cal 26/rpm 2.68/3.07kmph Add a comment
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1) 0km - 1:02:31(0/km) 136/150bpm [INFb/km] 778cal
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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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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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Test row to see if my back copes, and it did.
Turned the drag factor down to 125. 3 min @ 18/ 2 @ 20/ 1 @ 22/ 2 @ 20/ 3 @ 18 1) 2.47km - 11:03(4:29/km) 146cal
HRV advised to limit intensity. Pool was busy anyway so I did a random traffic dodging session.
1) 0.15km - 2:58(19:50/km) 36cal 27/rpm 3.03/3.25kmph 2) 0km - 8(0/km) 3) 0.05km - 1:02(20:34/km) 12cal 24/rpm 2.92/3.13kmph 4) 0km - 6(0/km) 5) 0.15km - 3:02(20:10/km) 36cal 25/rpm 2.97/3.4kmph 6) 0km - 11(0/km) 7) 0.2km - 3:59(19:55/km) 48cal 27/rpm 3.01/3.63kmph 8) 0km - 11(0/km) 9) 0.2km - 4:00(19:58/km) 48cal 27/rpm 3/3.45kmph 10) 0km - 25(0/km) 11) 0.15km - 2:55(19:23/km) 36cal 29/rpm 3.1/3.93kmph 12) 0km - 21(0/km) 13) 0.1km - 1:56(19:24/km) 24cal 29/rpm 3.09/3.59kmph 14) 0km - 16(0/km) 15) 0.1km - 1:59(19:49/km) 24cal 28/rpm 3.03/3.38kmph 16) 0km - 6(0/km) 17) 0.1km - 2:00(20:03/km) 24cal 27/rpm 2.99/3.2kmph 18) 0km - 1:52(0/km) 19) 0.05km - 57(18:53/km) 12cal 28/rpm 3.18/3.56kmph 20) 0km - 40(0/km) 21) 0.25km - 5:04(20:17/km) 60cal 29/rpm 2.96/3.28kmph 22) 0km - 24(0/km) 23) 0.2km - 4:06(20:29/km) 48cal 27/rpm 2.93/3.24kmph 24) 0km - 13(0/km) 25) 0.1km - 2:02(20:15/km) 24cal 28/rpm 2.96/3.48kmph Add a comment
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1) 5km - 21:53(4:23/km) 301cal
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"Beginners speedwork session"
200m warm up 4 x 50 m increasing pace each 50 2 x (8 x 50m 25 fast/25 easy), 100m easy between sets 4 x 100m increasing pace each 25m (I messed up and only did 50m for the first rep) 200m easy 250m warm down (to make up the distance from the shortened 100 earlier) 1) 0.2km - 3:57(19:43/km) 48cal 27/rpm 3.04/3.26kmph 2) 0.05km - 1:17(25:39/km) 13cal 21/rpm 2.34/3.78kmph 3) 0km - 21(0/km) 4) 0.05km - 49(16:11/km) 12cal 28/rpm 3.71/4.09kmph 5) 0km - 20(0/km) 6) 0.05km - 49(16:20/km) 12cal 29/rpm 3.67/4.5kmph 7) 0km - 21(0/km) 8) 0.05km - 45(14:57/km) 12cal 32/rpm 4.01/5.32kmph 9) 0.1km - 2:06(21:05/km) 24cal 26/rpm 2.85/3.38kmph 10) 0.05km - 1:04(21:15/km) 10cal 25/rpm 2.82/3.17kmph 11) 0km - 21(0/km) 12) 0.05km - 51(17:01/km) 12cal 29/rpm 3.52/4.11kmph 13) 0km - 21(0/km) 14) 0.05km - 51(17:06/km) 12cal 29/rpm 3.51/3.95kmph 15) 0km - 21(0/km) 16) 0.05km - 53(17:40/km) 13cal 31/rpm 3.4/3.83kmph 17) 0km - 20(0/km) 18) 0.05km - 53(17:46/km) 12cal 30/rpm 3.38/3.41kmph 19) 0km - 21(0/km) 20) 0.05km - 50(16:32/km) 12cal 29/rpm 3.63/4.27kmph 21) 0km - 20(0/km) 22) 0.05km - 52(17:27/km) 12cal 29/rpm 3.44/3.95kmph 23) 0km - 21(0/km) 24) 0.05km - 51(17:07/km) 12cal 29/rpm 3.51/4.16kmph 25) 0.1km - 2:17(22:49/km) 23cal 24/rpm 2.63/3.14kmph 26) 0.05km - 1:07(22:16/km) 12cal 25/rpm 2.69/3.14kmph 27) 0km - 21(0/km) 28) 0.05km - 52(17:19/km) 12cal 29/rpm 3.47/4.26kmph 29) 0km - 21(0/km) 30) 0.05km - 54(18:10/km) 12cal 30/rpm 3.3/3.76kmph 31) 0km - 21(0/km) 32) 0.05km - 54(18:08/km) 12cal 31/rpm 3.31/3.9kmph 33) 0km - 21(0/km) 34) 0.05km - 54(17:58/km) 12cal 29/rpm 3.34/3.55kmph 35) 0km - 20(0/km) 36) 0.05km - 55(18:21/km) 12cal 31/rpm 3.27/3.73kmph 37) 0km - 21(0/km) 38) 0.05km - 54(17:54/km) 12cal 29/rpm 3.35/3.56kmph 39) 0km - 20(0/km) 40) 0.05km - 55(18:18/km) 12cal 30/rpm 3.28/3.71kmph 41) 0.05km - 1:32(30:34/km) 12cal 30/rpm 3.07/3.14kmph 42) 0km - 30(0/km) 43) 0.1km - 1:40(16:38/km) 24cal 31/rpm 3.61/4.11kmph 44) 0km - 30(0/km) 45) 0.1km - 1:43(17:06/km) 24cal 32/rpm 3.51/4.27kmph 46) 0km - 30(0/km) 47) 0.1km - 1:44(17:21/km) 24cal 32/rpm 3.46/4.19kmph 48) 0.2km - 4:26(22:12/km) 47cal 26/rpm 2.7/3.24kmph 49) 0.25km - 5:52(23:29/km) 60cal 27/rpm 2.86/3.24kmph Add a comment
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1) 1km - 10:14(10:14/km) 110/117bpm [1125b/km] 97cal 58/63rpm 5.86/6.42kmph
2) 0.04km - 27(10:12/km) 111/113bpm [1133b/km] 4cal 57/59rpm 5.88/5.98kmph Add a comment
UT2: 3 x 15 min @ r20/ 2 min rest
1) 3.42km - 15:00(4:23/km) 207cal 2) 0.03km - 1:00(33:13/km) 5cal 3) 3.42km - 15:00(4:23/km) 207cal 4) 0.05km - 1:00(19:46/km) 5cal 5) 3.43km - 15:00(4:22/km) 208cal 6) 0.12km - 1:00(8:03/km) 6cal Add a comment
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1) 0km - 50:01(0/km) 138/150bpm [INFb/km] 666cal
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1) 0km - 20:38(0/km) 89/114bpm [INFb/km] 106cal 60/63rpm
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UT1: 3 x 10 minutes @ r22/ 2 min rest (plus wu & wd)
) 2.01km - 9:00(4:29/km) 119cal 2) 0.05km - 1:00(19:14/km) 5cal 3) 2.36km - 10:00(4:14/km) 148cal 4) 0km - 0(NAN:00:00/km) 5) 0.21km - 2:00(9:40/km) 12cal 6) 0km - 0(0/km) 7) 2.37km - 10:00(4:13/km) 149cal 8) 0km - 0(0/km) 9) 0.24km - 2:00(8:31/km) 12cal 10) 0km - 0(0/km) 11) 2.41km - 10:00(4:09/km) 153cal 12) 0km - 0(0/km) 13) 1.93km - 9:00(4:40/km) 111cal Add a comment
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Easy warm down
1) 0.63km - 2:58(4:45/km) 35cal Add a comment
UT2: 30 minutes @ r20
1) 6.97km - 30:00(4:18/km) 426cal Add a comment
600-600-400-300-200-100
1) 0.6km - 11:55(19:52/km) 144cal 27/rpm 3.02/3.5kmph 2) 0km - 22(0/km) 3) 0.5km - 9:43(19:27/km) 120cal 28/rpm 3.09/3.64kmph 4) 0km - 30(0/km) 5) 0.4km - 7:50(19:36/km) 96cal 29/rpm 3.06/3.33kmph 6) 0km - 21(0/km) 7) 0.3km - 5:57(19:51/km) 72cal 29/rpm 3.02/3.54kmph 8) 0km - 30(0/km) 9) 0.2km - 3:52(19:20/km) 48cal 30/rpm 3.1/3.35kmph 10) 0km - 21(0/km) 11) 0.1km - 1:54(19:02/km) 24cal 29/rpm 3.15/3.34kmph 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) 0km - 10:01(0/km) 126/135bpm [INFb/km] 120cal
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First try at weights again after hurting my back a couple of weeks back. Dropped the weights a lot, changed the rep scheme to 3 x 8 (instead of my normal 5 x 5) for the barbell work.
3 x 8 back squats 25kg 3 x 8 cleans 25kg 3 x 8 strict overhead press 20kg 5 x 5 pull ups 4 x 8 press ups 1) 0km - 34(0/km) 97/106bpm [INFb/km] 3cal 61/61rpm 2) 0km - 1:01(0/km) 103/111bpm [INFb/km] 8cal 61/61rpm 3) 0km - 35(0/km) 94/106bpm [INFb/km] 3cal 61/63rpm 4) 0km - 1:03(0/km) 102/111bpm [INFb/km] 8cal 61/61rpm 5) 0km - 36(0/km) 97/107bpm [INFb/km] 3cal 61/61rpm 6) 0km - 1:01(0/km) 108/114bpm [INFb/km] 8cal 61/61rpm 7) 0km - 35(0/km) 107/120bpm [INFb/km] 4cal 60/61rpm 8) 0km - 1:02(0/km) 116/128bpm [INFb/km] 10cal 65/69rpm 9) 0km - 36(0/km) 110/124bpm [INFb/km] 4cal 61/61rpm 10) 0km - 1:02(0/km) 116/127bpm [INFb/km] 10cal 61/61rpm 11) 0km - 37(0/km) 108/125bpm [INFb/km] 4cal 61/61rpm 12) 0km - 1:10(0/km) 118/130bpm [INFb/km] 11cal 61/61rpm 13) 0km - 26(0/km) 107/117bpm [INFb/km] 3cal 53/61rpm 14) 0km - 1:00(0/km) 103/115bpm [INFb/km] 6cal 53/61rpm 15) 0km - 27(0/km) 102/111bpm [INFb/km] 3cal 61/61rpm 16) 0km - 1:01(0/km) 101/111bpm [INFb/km] 6cal 59/59rpm 17) 0km - 27(0/km) 103/112bpm [INFb/km] 2cal 61/61rpm 18) 0km - 2:41(0/km) 98/112bpm [INFb/km] 15cal 60/63rpm 19) 0km - 14(0/km) 96/104bpm [INFb/km] 1cal 60/60rpm 20) 0km - 1:18(0/km) 98/112bpm [INFb/km] 7cal 62/62rpm 21) 0km - 13(0/km) 95/103bpm [INFb/km] 1cal 61/61rpm 22) 0km - 1:08(0/km) 97/111bpm [INFb/km] 6cal 61/61rpm 23) 0km - 14(0/km) 93/104bpm [INFb/km] 1cal 61/61rpm 24) 0km - 1:17(0/km) 98/109bpm [INFb/km] 6cal 61/62rpm 25) 0km - 16(0/km) 93/102bpm [INFb/km] 1cal 61/61rpm 26) 0km - 1:28(0/km) 97/112bpm [INFb/km] 7cal 61/61rpm 27) 0km - 14(0/km) 93/103bpm [INFb/km] 61/61rpm 28) 0km - 1:01(0/km) 104/112bpm [INFb/km] 6cal 61/61rpm 29) 0km - 22(0/km) 103/109bpm [INFb/km] 2cal 61/61rpm 30) 0km - 1:02(0/km) 104/112bpm [INFb/km] 6cal 61/61rpm 31) 0km - 21(0/km) 98/105bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:01(0/km) 106/110bpm [INFb/km] 6cal 61/61rpm 33) 0km - 24(0/km) 99/105bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:02(0/km) 101/109bpm [INFb/km] 5cal 61/61rpm 35) 0km - 23(0/km) 99/106bpm [INFb/km] 1cal 61/61rpm 10th Apr 2024, 6:40pm
GregP wrote: rrrrraaaaarrrrgh. I struggled when I tried 5x5. Psychological, not physical I think.10th Apr 2024, 8:30pm
Nellers wrote: I don't like weights but I had got into enough of a habit with 5x5 that it was regular and I was seeing progress. Listened to a podcast today about weight training specifically for Indoor Rowing and I'm wondering about changing things. I probably need to do a bit more research. Add a comment
1) 0km - 5:01(0/km) 109/130bpm [INFb/km] 44cal
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UT1: 3 x 15 min @ r22/ 2 min rest (plus wu & wd)
1) 2.01km - 9:00(4:28/km) 120cal 2) 0.06km - 1:00(17:14/km) 5cal 3) 3.56km - 15:00(4:13/km) 223cal 4) 0.23km - 2:00(8:49/km) 12cal 5) 3.55km - 15:00(4:14/km) 222cal 6) 0.23km - 2:00(8:46/km) 12cal 7) 3.56km - 15:00(4:13/km) 224cal 8) 0.13km - 1:00(7:45/km) 7cal 9) 1.08km - 5:00(4:38/km) 62cal Add a comment
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AT: 3 x 6 min @ r26/ 3 min rest (+ wu & wd)
1) 2.27km - 10:00(4:24/km) 137cal 2) 0km - 0(NAN:00:00/km) 3) 0.13km - 1:00(7:42/km) 7cal 4) 0km - 0(NAN:00:00/km) 5) 1.54km - 6:00(3:54/km) 105cal 6) 0km - 0(0/km) 7) 0.52km - 3:00(5:50/km) 26cal 8) 0km - 0(0/km) 9) 1.53km - 6:00(3:55/km) 104cal 10) 0km - 0(0/km) 11) 0.39km - 3:00(7:40/km) 20cal 12) 0km - 0(NAN:00:00/km) 13) 1.53km - 6:00(3:55/km) 105cal 14) 0km - 0(0/km) 15) 0.05km - 1:00(18:52/km) 5cal 16) 0km - 0(0/km) 17) 2.17km - 10:00(4:37/km) 126cal Add a comment
1) 0km - 18:33(0/km) 83/117bpm [INFb/km] 79cal 60/60rpm
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6/5/4/3
1) 0.6km - 11:41(19:28/km) 144cal 28/rpm 3.08/3.43kmph 2) 0km - 1:15(0/km) 3) 0.5km - 9:22(18:44/km) 120cal 29/rpm 3.2/3.75kmph 4) 0km - 1:05(0/km) 5) 0.4km - 7:38(19:04/km) 96cal 29/rpm 3.15/3.36kmph 6) 0km - 1:55(0/km) 7) 0.3km - 5:54(19:41/km) 72cal 29/rpm 3.05/3.35kmph Add a comment
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1) 0km - 10:01(0/km) 137/144bpm [INFb/km] 133cal
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3 x 8:
deadlift @ 45kg bench press @ 35kg back squat @ 25kg cleans @ 25kg 5 x 5 pull ups 1) 0km - 26(0/km) 106/115bpm [INFb/km] 3cal 61/61rpm 2) 0km - 1:00(0/km) 122/127bpm [INFb/km] 11cal 61/61rpm 3) 0km - 23(0/km) 114/121bpm [INFb/km] 3cal 61/62rpm 4) 0km - 59(0/km) 126/130bpm [INFb/km] 11cal 60/61rpm 5) 0km - 25(0/km) 115/121bpm [INFb/km] 3cal 60/61rpm 6) 0km - 59(0/km) 125/134bpm [INFb/km] 11cal 61/61rpm 7) 0km - 1:06(0/km) 122/127bpm [INFb/km] 11cal 61/61rpm 8) 0km - 59(0/km) 116/120bpm [INFb/km] 9cal 61/61rpm 9) 0km - 20(0/km) 110/112bpm [INFb/km] 2cal 61/61rpm 10) 0km - 1:00(0/km) 114/117bpm [INFb/km] 9cal 61/62rpm 11) 0km - 22(0/km) 113/114bpm [INFb/km] 3cal 61/61rpm 12) 0km - 59(0/km) 116/121bpm [INFb/km] 9cal 58/63rpm 13) 0km - 1:15(0/km) 121/127bpm [INFb/km] 12cal 61/61rpm 14) 0km - 1:00(0/km) 125/131bpm [INFb/km] 10cal 61/61rpm 15) 0km - 29(0/km) 117/122bpm [INFb/km] 4cal 56/61rpm 16) 0km - 59(0/km) 125/132bpm [INFb/km] 10cal 61/61rpm 17) 0km - 35(0/km) 121/128bpm [INFb/km] 5cal 61/61rpm 18) 0km - 59(0/km) 132/135bpm [INFb/km] 12cal 61/61rpm 19) 0km - 31(0/km) 131/137bpm [INFb/km] 6cal 57/62rpm 20) 0km - 59(0/km) 135/141bpm [INFb/km] 12cal 51/61rpm 21) 0km - 29(0/km) 127/137bpm [INFb/km] 5cal 58/61rpm 22) 0km - 1:00(0/km) 136/142bpm [INFb/km] 12cal 61/61rpm 23) 0km - 32(0/km) 127/139bpm [INFb/km] 5cal 55/61rpm 24) 0km - 59(0/km) 135/143bpm [INFb/km] 12cal 61/61rpm 25) 0km - 12(0/km) 125/130bpm [INFb/km] 1cal 61/61rpm 26) 0km - 59(0/km) 124/133bpm [INFb/km] 10cal 61/61rpm 27) 0km - 13(0/km) 120/125bpm [INFb/km] 1cal 61/61rpm 28) 0km - 59(0/km) 124/131bpm [INFb/km] 9cal 61/62rpm 29) 0km - 12(0/km) 117/122bpm [INFb/km] 1cal 61/61rpm 30) 0km - 1:00(0/km) 124/130bpm [INFb/km] 9cal 60/61rpm 31) 0km - 15(0/km) 116/121bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:00(0/km) 123/129bpm [INFb/km] 9cal 61/61rpm 33) 0km - 17(0/km) 117/124bpm [INFb/km] 1cal 61/62rpm 34) 0km - 0(0/km) 125/125bpm [INFb/km] 61/61rpm Add a comment
1) 1km - 5:57(5:57/km) 137/144bpm [815b/km] 79cal 10.08/11.59kmph
2) 0.76km - 4:34(6:00/km) 140/145bpm [840b/km] 62cal 10/10.61kmph
1) 0km - 15:52(0/km) 120/132bpm [INFb/km] 161cal 68/122rpm
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1) 0km - 5:01(0/km) 116/129bpm [INFb/km] 51cal
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1) 0km - 45:01(0/km) 134/143bpm [INFb/km] 556cal
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1) 1km - 9:25(9:24/km) 99/107bpm [930b/km] 67cal 60/64rpm 6.38/7.22kmph
2) 0.09km - 52(9:23/km) 103/103bpm [966b/km] 6cal 58/61rpm 6.4/6.62kmph Add a comment
UT2: 3 x 18 minutes @ r20/ 1 min rest
1) 4.12km - 18:00(4:22/km) 251cal 2) 0.04km - 1:00(24:13/km) 5cal 3) 4.17km - 18:00(4:19/km) 256cal 4) 0.06km - 1:00(16:20/km) 5cal 5) 4.2km - 18:00(4:17/km) 260cal 6) 0.14km - 1:00(7:17/km) 7cal Add a comment
1) 0km - 9:43(0/km) 74/108bpm [INFb/km] 30cal 60/60rpm
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Ascending pyramid but had to cut the warm down short as the pool was booked for an event.
1) 0.3km - 5:53(19:38/km) 72cal 27/rpm 3.06/3.32kmph 2) 0km - 53(0/km) 3) 0.4km - 7:35(18:57/km) 96cal 28/rpm 3.17/3.65kmph 4) 0km - 41(0/km) 5) 0.3km - 5:38(18:48/km) 72cal 29/rpm 3.19/3.72kmph 6) 0km - 31(0/km) 7) 0.3km - 5:38(18:47/km) 72cal 29/rpm 3.19/3.38kmph 8) 0km - 56(0/km) 9) 0.2km - 3:37(18:06/km) 48cal 30/rpm 3.32/3.71kmph 10) 0km - 21(0/km) 11) 0.2km - 3:39(18:16/km) 48cal 30/rpm 3.28/3.57kmph 12) 0km - 21(0/km) 13) 0.2km - 3:47(18:54/km) 48cal 30/rpm 3.18/3.41kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:45(17:31/km) 24cal 31/rpm 3.42/3.8kmph 16) 0km - 11(0/km) 17) 0.1km - 1:51(18:25/km) 24cal 30/rpm 3.26/3.49kmph 18) 0km - 10(0/km) 19) 0.1km - 1:51(18:31/km) 24cal 30/rpm 3.24/3.58kmph 20) 0km - 11(0/km) 21) 0.1km - 1:48(17:57/km) 24cal 31/rpm 3.34/3.9kmph 22) 0km - 1:00(0/km) 23) 0.15km - 3:12(21:19/km) 36cal 28/rpm 2.82/3.02kmph Add a comment
1) 0km - 12:45(0/km) 64/100bpm [INFb/km] 29cal 60/60rpm
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3 x 8
Deadlift 45 Bench press 35 Back squat 25 Strict OHP 20 Pull ups 5 x 6 1) 0km - 28(0/km) 103/114bpm [INFb/km] 2cal 60/60rpm 2) 0km - 59(0/km) 112/116bpm [INFb/km] 9cal 61/62rpm 3) 0km - 1:14(0/km) 111/118bpm [INFb/km] 11cal 61/61rpm 4) 0km - 12(0/km) 106/108bpm [INFb/km] 1cal 61/61rpm 5) 0km - 31(0/km) 104/113bpm [INFb/km] 3cal 60/60rpm 6) 0km - 59(0/km) 115/123bpm [INFb/km] 9cal 60/61rpm 7) 0km - 50(0/km) 113/118bpm [INFb/km] 7cal 58/61rpm 8) 0km - 2(0/km) 114/114bpm [INFb/km] 44/44rpm 9) 0km - 44(0/km) 104/111bpm [INFb/km] 5cal 57/61rpm 10) 0km - 3(0/km) 104/105bpm [INFb/km] 57/61rpm 11) 0km - 26(0/km) 102/105bpm [INFb/km] 3cal 61/61rpm 12) 0km - 59(0/km) 98/103bpm [INFb/km] 6cal 61/63rpm 13) 0km - 2:36(0/km) 109/119bpm [INFb/km] 20cal 57/63rpm 14) 0km - 59(0/km) 115/124bpm [INFb/km] 9cal 61/61rpm 15) 0km - 35(0/km) 110/119bpm [INFb/km] 4cal 61/61rpm 16) 0km - 1:00(0/km) 116/125bpm [INFb/km] 9cal 61/61rpm 17) 0km - 36(0/km) 110/120bpm [INFb/km] 5cal 61/61rpm 18) 0km - 1:00(0/km) 121/127bpm [INFb/km] 10cal 61/61rpm 19) 0km - 25(0/km) 120/125bpm [INFb/km] 4cal 61/61rpm 20) 0km - 1:00(0/km) 111/123bpm [INFb/km] 7cal 61/61rpm 21) 0km - 28(0/km) 112/119bpm [INFb/km] 3cal 61/61rpm 22) 0km - 59(0/km) 111/119bpm [INFb/km] 7cal 61/61rpm 23) 0km - 28(0/km) 113/120bpm [INFb/km] 3cal 47/61rpm 24) 0km - 59(0/km) 111/118bpm [INFb/km] 7cal 61/61rpm 25) 0km - 17(0/km) 109/118bpm [INFb/km] 1cal 61/61rpm 26) 0km - 1:00(0/km) 116/124bpm [INFb/km] 8cal 61/61rpm 27) 0km - 14(0/km) 108/113bpm [INFb/km] 1cal 61/61rpm 28) 0km - 59(0/km) 117/124bpm [INFb/km] 9cal 61/61rpm 29) 0km - 14(0/km) 111/118bpm [INFb/km] 1cal 61/61rpm 30) 0km - 59(0/km) 117/125bpm [INFb/km] 9cal 61/61rpm 31) 0km - 17(0/km) 111/118bpm [INFb/km] 1cal 61/61rpm 32) 0km - 59(0/km) 117/125bpm [INFb/km] 8cal 61/61rpm 33) 0km - 19(0/km) 111/115bpm [INFb/km] 2cal 61/61rpm 34) 0km - 0(0/km) 117/117bpm [INFb/km] 61/61rpm Add a comment
1) 1km - 5:49(5:49/km) 137/142bpm [797b/km] 78cal 10.31/11.59kmph
2) 1km - 5:57(5:57/km) 138/145bpm [821b/km] 80cal 10.08/10.68kmph 3) 0.02km - 9(6:52/km) 136/137bpm [934b/km] 2cal 8.74/10.21kmph 15th Apr 2024, 8:16pm
Fenland Flier wrote: A tiny increase in distance, steady as you go. 15th Apr 2024, 8:19pm
Nellers wrote: Very steady, mate.15th Apr 2024, 8:23pm
Fenland Flier wrote: 👍 Add a comment
1) 0km - 18:18(0/km) 115/133bpm [INFb/km] 169cal 66/80rpm
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1) 0km - 5:01(0/km) 112/140bpm [INFb/km] 62cal
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AT: 2 x 10 min @ r26/ 5 min rest (plus wu & wd)
1) 2.23km - 10:00(4:29/km) 133cal 2) 0.03km - 1:00(37:02/km) 5cal 3) 2.54km - 10:00(3:57/km) 171cal 4) 0.74km - 5:00(6:46/km) 37cal 5) 2.54km - 10:00(3:56/km) 171cal 6) 0.05km - 1:00(19:36/km) 5cal 7) 1.06km - 5:00(4:43/km) 60cal Add a comment
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UT2: 40 min @ r20
1) 9.26km - 40:00(4:19/km) 565cal Add a comment
Easy swim to finish the session
1) 0.4km - 8:10(20:24/km) 96cal 28/rpm 2.94/3.3kmph 2) 0km - 19(0/km) 3) 0.2km - 4:11(20:54/km) 48cal 28/rpm 2.87/3.16kmph Add a comment
CSS pt2: 400m test
1) 0.4km - 7:11(17:59/km) 96cal 31/rpm 3.34/4.05kmph Add a comment
Easy swim mid-css test
1) 0.1km - 1:59(19:54/km) 24cal 27/rpm 3.01/3.41kmph 2) 0km - 16(0/km) 3) 0.1km - 2:01(20:11/km) 24cal 27/rpm 2.97/3.19kmph 4) 0km - 1(0/km) Add a comment
CSS test pt1: 200m
1) 0.2km - 3:20(16:42/km) 48cal 32/rpm 3.59/4.23kmph Add a comment
Warm up
1) 0.3km - 5:53(19:36/km) 72cal 28/rpm 3.06/3.63kmph 2) 0km - 8(0/km) 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) 0km - 12:31(0/km) 67/89bpm [INFb/km] 29cal 60/61rpm
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1) 0km - 15:43(0/km) 70/96bpm [INFb/km] 42cal 60/60rpm
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1) 0km - 13:08(0/km) 80/99bpm [INFb/km] 51cal 60/60rpm
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1) 0.15km - 3:00(20:02/km) 36cal 27/rpm 3/3.37kmph
2) 0km - 7(0/km) 3) 0.15km - 3:00(20:01/km) 36cal 26/rpm 3/3.41kmph 4) 0km - 10(0/km) 5) 0.15km - 2:58(19:45/km) 36cal 28/rpm 3.04/3.47kmph 6) 0km - 5(0/km) 7) 0.15km - 2:55(19:26/km) 36cal 28/rpm 3.09/3.29kmph 8) 0km - 12(0/km) 9) 0.05km - 1:00(19:54/km) 12cal 28/rpm 3.02/3.33kmph 10) 0km - 2:10(0/km) 11) 0.2km - 3:53(19:26/km) 48cal 28/rpm 3.09/3.24kmph 12) 0km - 24(0/km) 13) 0.15km - 3:01(20:07/km) 36cal 28/rpm 2.98/3.34kmph 14) 0km - 1:00(0/km) 15) 0.7km - 14:20(20:29/km) 168cal 28/rpm 2.93/3.34kmph Add a comment
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1) 0km - 17:12(0/km) 74/123bpm [INFb/km] 53cal 60/60rpm
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Tried out Katie’s “Goldilocks” session. I was surprised when the watch said I was done.
1) 0.4km - 7:38(19:05/km) 96cal 27/rpm 3.14/3.66kmph 2) 0km - 41(0/km) 3) 0.05km - 48(16:06/km) 12cal 29/rpm 3.73/4.47kmph 4) 0km - 21(0/km) 5) 0.05km - 53(17:31/km) 12cal 29/rpm 3.43/3.96kmph 6) 0.1km - 1:59(19:49/km) 24cal 26/rpm 3.03/3.64kmph 7) 0km - 11(0/km) 8) 0.1km - 1:53(18:46/km) 24cal 28/rpm 3.2/3.47kmph 9) 0.2km - 3:48(19:02/km) 48cal 28/rpm 3.15/3.56kmph 10) 0km - 20(0/km) 11) 0.1km - 1:43(17:06/km) 24cal 31/rpm 3.51/3.69kmph 12) 0km - 10(0/km) 13) 0.1km - 1:56(19:23/km) 24cal 27/rpm 3.1/3.69kmph 14) 0.3km - 5:40(18:53/km) 72cal 30/rpm 3.18/3.52kmph 15) 0km - 27(0/km) 16) 0.1km - 1:51(18:32/km) 24cal 30/rpm 3.24/3.34kmph 17) 0km - 11(0/km) 18) 0.1km - 1:51(18:32/km) 24cal 29/rpm 3.24/3.33kmph 19) 0.4km - 7:41(19:12/km) 96cal 30/rpm 3.12/3.6kmph 20) 0km - 40(0/km) 21) 0.1km - 1:54(18:57/km) 24cal 31/rpm 3.16/3.32kmph Add a comment
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Double pyramid. A bit busy but a double lane so plenty of overtaking space. Fastest average for this session yet.
1) 0.3km - 5:42(18:59/km) 72cal 28/rpm 3.16/3.51kmph 2) 0km - 1:27(0/km) 3) 0.1km - 1:40(16:37/km) 24cal 30/rpm 3.61/4.05kmph 4) 0km - 11(0/km) 5) 0.15km - 2:36(17:19/km) 36cal 30/rpm 3.46/3.58kmph 6) 0km - 15(0/km) 7) 0.2km - 3:32(17:38/km) 48cal 30/rpm 3.4/3.65kmph 8) 0km - 20(0/km) 9) 0.15km - 2:37(17:24/km) 36cal 31/rpm 3.45/3.7kmph 10) 0km - 15(0/km) 11) 0.1km - 1:45(17:25/km) 24cal 30/rpm 3.45/4.07kmph 12) 0km - 10(0/km) 13) 0.1km - 1:58(19:39/km) 24cal 26/rpm 3.05/3.19kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:40(16:36/km) 24cal 31/rpm 3.61/4.34kmph 16) 0km - 10(0/km) 17) 0.15km - 2:34(17:10/km) 36cal 32/rpm 3.5/4.5kmph 18) 0km - 16(0/km) 19) 0.2km - 3:37(18:05/km) 48cal 30/rpm 3.32/3.88kmph 20) 0km - 20(0/km) 21) 0.15km - 2:49(18:47/km) 36cal 31/rpm 3.2/3.44kmph 22) 0km - 16(0/km) 23) 0.1km - 1:40(16:41/km) 24cal 32/rpm 3.6/4.06kmph 24) 0km - 11(0/km) 25) 0.1km - 2:02(20:17/km) 24cal 26/rpm 2.96/3.39kmph 26) 0km - 1:00(0/km) 27) 0.1km - 2:00(19:58/km) 24cal 27/rpm 3.01/3.26kmph Add a comment
1) 0km - 9:03(0/km) 62/86bpm [INFb/km] 19cal 60/60rpm
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1) 0km - 35:01(0/km) 133/144bpm [INFb/km] 446cal
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1) 0km - 20:22(0/km) 73/101bpm [INFb/km] 59cal 60/61rpm
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1) 0km - 17:23(0/km) 84/104bpm [INFb/km] 77cal 59/61rpm
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1) 0km - 19:44(0/km) 72/100bpm [INFb/km] 56cal 60/61rpm
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Goldilocks. A bit of traffic and a few hold ups in the narrow lane.
1) 0.4km - 7:39(19:07/km) 96cal 28/rpm 3.14/3.54kmph 2) 0km - 36(0/km) 3) 0.05km - 50(16:41/km) 12cal 31/rpm 3.6/3.88kmph 4) 0km - 20(0/km) 5) 0.05km - 1:12(24:00/km) 12cal 32/rpm 3.53/3.81kmph 6) 0.1km - 2:11(21:49/km) 24cal 31/rpm 3.4/3.6kmph 7) 0km - 10(0/km) 8) 0.1km - 1:50(18:17/km) 24cal 30/rpm 3.28/3.67kmph 9) 0.2km - 3:54(19:32/km) 48cal 29/rpm 3.07/3.44kmph 10) 0km - 21(0/km) 11) 0.1km - 1:45(17:34/km) 24cal 31/rpm 3.42/3.79kmph 12) 0km - 11(0/km) 13) 0.1km - 2:00(19:55/km) 24cal 29/rpm 3.01/3.26kmph 14) 0.3km - 5:44(19:06/km) 72cal 30/rpm 3.14/3.65kmph 15) 0km - 35(0/km) 16) 0.1km - 1:52(18:41/km) 24cal 29/rpm 3.21/3.51kmph 17) 0km - 11(0/km) 18) 0.1km - 1:58(19:40/km) 24cal 29/rpm 3.05/3.39kmph 19) 0.4km - 7:49(19:32/km) 96cal 30/rpm 3.07/3.26kmph 20) 0km - 41(0/km) 21) 0.1km - 2:01(20:06/km) 24cal 27/rpm 2.98/3.12kmph Add a comment
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