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Races
75 -
Miles
4048 -
Miles
21 -
Miles
1185 -
Miles
6936 -
WAVA
70.90% -
100m
23 -
Mile
7:59 -
5k
24:51 -
5M
40:11 -
10k
50:34 -
10M
1:26:10 -
Half
1:53:57 -
10M
35:14 -
400m
9:50
About Me | |
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Small black mammal. Origin unknown. Fears hills.
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Random Q&A | See your Q&A |
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This user has not completed any responses. |
Recent Blogs | |
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April Treasure Hunt | May 2021 |
Random Acts of Kindness | Dec 2016 |
Sprouts | Dec 2016 |
Fetch Fez Run | Jan 2010 |
. | Jan 2010 |
My parkrun |
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Hanley parkrun |
Recent Training | |||
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19th Mar
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General | 0.6mi | 12:10 |
19th Mar
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Strength | 0mi | 21:44 |
19th Mar
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General | 8.4mi | 1:20:37 |
18th Mar
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General | 0.8mi | 15:25 |
18th Mar
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General | 0.7mi | 14:18 |
12 Month Benchmarks | Run |
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Mile | 7:37 |
5k | 24:17 |
5mi | 39:19 |
10k | 52:50 |
10mi | 1:27:01 |
Half | 1:54:55 |
Recent Pictures | Show more |
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Recent Threads |
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100 miles a month in 2024 |
70% WAVA |
Ladies Who Lift... |
Garmin Status - what does Garmin say about you today?! |
Meaningless product descriptions |
Cats in Boxes |
Followers (15) |
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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 | 2003 | 2004 | 2005 | 2008 | 2009 | 2010 | 2011 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
100m | 1 | 23 | 23
6:10/mi
|
NaN | ||||||||||
1mi | 2 | 7:59 53.98 | 8:09 53.15 | 7:59
7:59/mi
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53.98 | |||||||||
5km | 13 | 29:00 51.01 | 26:02 56.96 | 37:01 41.39 | 32:23 52.63 | 33:25 51.00 | 25:46 67.66 | 24:51 70.16 | 24:51
8:00/mi
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70.16 | ||||
4mi | 3 | 35:54 53.41 | 41:45 46.94 | 35:54
8:59/mi
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53.41 | |||||||||
5mi | 14 | 42:43 56.45 | 42:32 56.90 | 45:57 53.40 | 55:54 44.14 | 55:12 50.43 | 40:11 70.90 | 40:11
8:02/mi
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70.90 | |||||
9km | 1 | 1:19:00 34.86 | 1:19:00
14:08/mi
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34.86 | ||||||||||
10km | 21 | 1:01:58 48.48 | 50:34 59.85 | 56:56 53.93 | 1:08:33 45.05 | 1:00:19 51.52 | 1:03:59 55.13 | 54:27 64.78 | 50:34
8:08/mi
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64.78 | ||||
7mi | 3 | 1:07:28 51.55 | 1:07:28
9:38/mi
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51.55 | ||||||||||
10mi | 3 | 1:26:10 57.72 | 1:36:43 52.16 | 1:26:10
8:37/mi
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57.72 | |||||||||
13.1mi | 6 | 1:53:57 57.33 | 2:01:42 53.68 | 2:14:37 49.20 | 2:14:30 49.53 | 1:55:29 67.14 | 1:53:57
8:42/mi
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67.14 |
2024 | Result | WAVA | Distance | |
---|---|---|---|---|
16 Mar | Hanley parkrun PB | 24:51 | 70.16 | 5km |
4 Feb | Alsager 5 PB | 40:11 | 70.90 | 5mi |
13 Jan | Exeter Riverside parkrun | 25:43 | 67.79 | 5km |
2023 | Result | WAVA | Distance | |
27 Dec | Wheaton Aston 10km | 0.00 | 10km | |
19 Nov | Tatton Half Marathon SB | 1:55:29 | 67.14 | 13.1mi |
7 Oct | Hanley parkrun SB | 25:46 | 67.66 | 5km |
27 Aug | Spitfire 10k SB | 54:27 | 64.78 | 10km |
15 Jul | Hanley parkrun | 27:27 | 62.79 | 5km |
25 Jun | Stone St Michael's 10k | 58:44 | 60.05 | 10km |
2022 | Result | WAVA | Distance | |
27 Dec | Wheaton Aston 10K | 0.00 | 10km | |
29 Oct | Delamere Petzl Night Runner | 1:12:50 | 48.43 | 10km |
25 Sep | Stafford 10k SB | 1:03:59 | 55.13 | 10km |
18 Jun | Alderford Sprint Triathlon Relay - Run Leg SB | 33:25 | 51.00 | 5km |
6 Feb | Alsager 5 SB | 55:12 | 50.43 | 5mi |
2021 | Result | WAVA | Distance | |
9 Oct | Hanley parkrun SB | 32:23 | 52.63 | 5km |
2 Oct | The Doctor K Cup | 0.00 | 5km | |
2 Apr | Fetcheveryone Castle Challenge | 0.00 | 600mi | |
2014 | Result | WAVA | Distance | |
31 Dec | Festive Fetch Five | 0.00 | 5mi | |
14 Sep | Lichfield 10K | 0.00 | 10km | |
2013 | Result | WAVA | Distance | |
12 May | Market Drayton 10k | 0.00 | 10km | |
2011 | Result | WAVA | Distance | |
11 Sep | Robin Hood Half Marathon | 0.00 | 13.1mi | |
25 Aug | Dave Clarke 5k SB | 37:01 | 41.39 | 5km |
2010 | Result | WAVA | Distance | |
27 Jun | Stone St Michael's 10k | 1:00:41 | 51.21 | 10km |
12 Jun | The Hoar Cross/Newborough 10k SB | 1:00:19 | 51.52 | 10km |
30 May | Stoke k | 0.00 | 10km | |
8 Feb | The Fetch Fez: Hats for Haiti | 0.00 | 3mi | |
2009 | Result | WAVA | Distance | |
1 Dec | Festive Fetch Five | 0.00 | 3mi | |
23 Aug | Hermitage 10k SB | 1:08:33 | 45.05 | 10km |
22 Aug | Stafford Tri 10m TT | 35:14 | 0.00 | 10mi |
16 Aug | Erewash Novice Triathlon | 9:50 / 35:17 / 32:51 | 0.00 | 400metres/10miles/5km |
14 Jun | Long Eaton 5 SB | 55:54 | 44.14 | 5mi |
24 Jan | West Midlands Fetch Mile Challenge SB | 8:09 | 53.15 | 1mi |
18 Jan | Four Villages Half Marathon SB | 2:14:30 | 49.53 | 13.1mi |
1 Jan | Vernon's Limp Wrist 5 Mile Run | 50:53 | 48.49 | 5mi |
2008 | Result | WAVA | Distance | |
29 Nov | Cheddleton 10k | 59:05 | 52.27 | 10km |
2 Nov | Dovedale Dash | 1:01:11 | 38.26 | 4.75mi |
19 Oct | Bells of Pattingham | 1:15:35 | 46.28 | 7mi |
18 Oct | North Staffs Cross Country League - Race 2 (Ladies) | 37:35 | 40.27 | 5km |
5 Oct | The Badger Bite SB | 41:45 | 46.94 | 4mi |
4 Oct | North Staffs Cross Country League - Race 1 (Ladies) | 32:10 | 45.35 | 3mi |
21 Sep | Meerbrook 15K | 1:40:11 | 46.86 | 15km |
14 Sep | Robin Hood Half Marathon SB | 2:14:37 | 49.20 | 13.1mi |
17 Aug | Birchwood 10k | 57:22 | 53.52 | 10km |
15 Aug | Oakamoor Veterans' Cross Country | 30:05 | 48.24 | 3mi |
13 Aug | Staffs Knot 5 Miler | 47:19 | 51.86 | 5mi |
20 Jul | Trentham 10 SB | 1:36:43 | 52.15 | 10mi |
13 Jul | The 121st Wenlock Olympian Games 7 Mile Road Race | 1:06:12 | 52.54 | 7mi |
22 Jun | Stone St Michael's 10k SB | 56:56 | 53.93 | 10km |
15 Jun | Long Eaton 5 SB | 45:57 | 53.40 | 5mi |
31 May | Wincle Trout Run PB | 1:19:00 | 34.86 | 9km |
11 May | Muller Market Drayton 10k | 59:56 | 51.23 | 10km |
5 May | Fetch East Midlands Mile PB | 7:59 | 53.98 | 1mi |
5 May | Fetch East Midlands Mile - 100m fun run PB | 23 | 47.20 | 100m |
1 May | SMM Spring Treble - Kibblestone Clamber | 55:00 | 44.61 | 5mi |
24 Apr | SMM Spring Treble - Milford Murder | 58:17 | 42.10 | 5mi |
17 Apr | SMM Spring Treble - Hanchurch Hilly | 53:03 | 46.25 | 5mi |
30 Mar | Newcastle 7 PB | 1:07:28 | 51.55 | 7mi |
2 Mar | Cheadle Spring 5 | 47:16 | 51.91 | 5mi |
3 Feb | Alsager 5 | 51:40 | 47.49 | 5mi |
2007 | Result | WAVA | Distance | |
7 Oct | Badger Bite | 47:34 | 40.98 | 4mi |
2005 | Result | WAVA | Distance | |
6 Feb | Afford Rent-A-Car Alsager 5 SB | 42:32 | 56.90 | 5mi |
3 Feb | National Cross Country Championships - Women's Race | 46:07 | 52.18 | 8km |
29 Jan | Midlands Cross Country Championships | 38:36 | 46.39 | 6km |
23 Jan | Brass Monkey Half Marathon SB | 2:01:42 | 53.68 | 13.1mi |
2004 | Result | WAVA | Distance | |
27 Dec | Wheaton Aston 10k | 49:00 | 61.76 | 10km |
4 Dec | NSCCL Leek Cross Country | 30:16 | 49.14 | 5km |
27 Nov | Cheddleton Christmas Pudding 10K | 52:21 | 57.81 | 10km |
21 Nov | Suicide Six(ish) | 1:04:33 | 46.89 | 10km |
7 Nov | The Looking Glass Flying Fox 10 PB | 1:26:10 | 57.72 | 10mi |
31 Oct | Worksop Half Marathon PB | 1:53:57 | 57.33 | 13.1mi |
17 Oct | Chester Zoo 10K PB | 50:34 | 59.85 | 10km |
26 Sep | Windsor Half Marathon | 1:55:28 | 56.57 | 13.1mi |
12 Sep | Lichfield 10K | 50:51 | 59.29 | 10km |
5 Sep | Birmingham Flora Light Challenge for Women 5K | 26:18 | 56.39 | 5km |
22 Aug | Birchwood 10km | 52:51 | 57.04 | 10km |
11 Aug | Staffs Knot SB | 42:43 | 56.45 | 5mi |
25 Jul | Trentham 10 | 1:29:45 | 55.21 | 10mi |
11 Jul | Cheadle 4 PB | 35:54 | 53.41 | 4mi |
27 Jun | Shugborough Race for Life SB | 26:02 | 56.96 | 5km |
23 May | Derby 10K | 1:02:10 | 48.50 | 10km |
14 Mar | Florette Fradley 10K | 57:04 | 52.83 | 10km |
1 Feb | Alsager 5 | 49:00 | 49.21 | 5mi |
25 Jan | Buck's Fizz 5k | 30:31 | 48.60 | 5km |
2003 | Result | WAVA | Distance | |
19 Oct | Chester Zoo 10K | 1:03:50 | 47.23 | 10km |
14 Sep | Birmingham Flora Light 5k SB | 29:00 | 51.01 | 5km |
7 Sep | Lichfield 10k SB | 1:01:58 | 48.48 | 10km |
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 | 101 | 59 | 47 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 207 |
2024 | 104 | 110 | 66 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 280 |
2023 | 85 | 71 | 79 | 71 | 55 | 36 | 78 | 87 | 83 | 116 | 99 | 99 | 959 |
2023 | 6 | 41 | 83 | 106 | 105 | 84 | 118 | 103 | 105 | 134 | 99 | 97 | 1081 |
2022 | 83 | 84 | 109 | 88 | 98 | 87 | 86 | 97 | 78 | 96 | 60 | 49 | 1015 |
2022 | 4 | 19 | 7 | 7 | 40 | 64 | 107 | 41 | 52 | 63 | 81 | 41 | 526 |
2021 | 2 | 11 | 23 | 93 | 93 | 114 | 117 | 105 | 98 | 85 | 82 | 83 | 906 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
2021 | 0 | 0 | 13 | 24 | 15 | 8 | 30 | 28 | 26 | 51 | 18 | 17 | 229 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 3 |
2020 | 30 | 28 | 39 | 50 | 33 | 15 | 3 | 3 | 2 | 12 | 3 | 0 | 217 |
2019 | 37 | 40 | 31 | 34 | 37 | 38 | 32 | 31 | 39 | 40 | 32 | 23 | 414 |
2019 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 |
2018 | 63 | 48 | 44 | 54 | 60 | 64 | 57 | 50 | 31 | 49 | 45 | 38 | 602 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 6 |
2017 | 54 | 72 | 64 | 46 | 73 | 52 | 61 | 68 | 60 | 39 | 66 | 33 | 688 |
2017 | 4 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 2 | 8 |
2016 | 34 | 30 | 58 | 64 | 59 | 52 | 62 | 106 | 107 | 48 | 74 | 40 | 734 |
2016 | 9 | 0 | 8 | 2 | 5 | 15 | 0 | 4 | 0 | 3 | 9 | 0 | 56 |
2015 | 76 | 44 | 100 | 79 | 90 | 76 | 70 | 51 | 38 | 69 | 50 | 33 | 776 |
2015 | 14 | 0 | 10 | 11 | 18 | 17 | 13 | 2 | 3 | 13 | 0 | 3 | 103 |
2014 | 25 | 0 | 23 | 23 | 3 | 3 | 11 | 2 | 0 | 43 | 95 | 79 | 307 |
2014 | 13 | 6 | 13 | 15 | 0 | 9 | 8 | 3 | 0 | 0 | 7 | 7 | 81 |
2013 | 10 | 9 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 23 |
2013 | 16 | 6 | 3 | 7 | 5 | 8 | 11 | 8 | 10 | 0 | 11 | 3 | 88 |
2013 | 0 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 3 |
2012 | 2 | 0 | 0 | 6 | 2 | 20 | 8 | 5 | 6 | 0 | 5 | 0 | 54 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 0 | 12 | 24 |
2011 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 |
2011 | 4 | 0 | 2 | 5 | 6 | 13 | 18 | 6 | 6 | 0 | 0 | 3 | 63 |
2011 | 31 | 0 | 0 | 0 | 12 | 9 | 0 | 0 | 0 | 0 | 0 | 0 | 52 |
2010 | 10 | 0 | 0 | 9 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 25 |
2010 | 0.5 | 0 | 1.2 | 1 | 3.2 | 1.9 | 0.6 | 0.4 | 0 | 0 | 0.3 | 0 | 9.1 |
2010 | 13 | 6 | 8 | 21 | 63 | 79 | 0 | 3 | 11 | 2 | 2 | 3 | 211 |
2010 | 0 | 7 | 33 | 49 | 133 | 68 | 0 | 14 | 56 | 49 | 13 | 0 | 422 |
2009 | 7 | 8 | 0 | 0 | 12 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 28 |
2009 | 0 | 0 | 0.5 | 0 | 0 | 0.5 | 1 | 1.3 | 0.5 | 0 | 0.5 | 0 | 4.3 |
2009 | 77 | 34 | 2 | 0 | 13 | 13 | 17 | 62 | 91 | 2 | 12 | 9 | 333 |
2009 | 11 | 20 | 32 | 26 | 0 | 44 | 89 | 84 | 22 | 0 | 7 | 31 | 364 |
2008 | 0 | 0 | 11 | 0 | 0 | 0 | 7 | 3 | 0 | 0 | 10 | 0 | 31 |
2008 | 0 | 0 | 0 | 0 | 0.6 | 0.5 | 3.1 | 0.8 | 0 | 0.8 | 1.2 | 0.5 | 7.5 |
2008 | 66 | 89 | 76 | 105 | 37 | 103 | 77 | 54 | 81 | 101 | 112 | 29 | 929 |
2008 | 0 | 5 | 90 | 0 | 0 | 11 | 25 | 68 | 0 | 17 | 38 | 55 | 311 |
Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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Split Summary
=== 1) 1mi - 20:23(20:23/mi) 78/86bpm [1590b/mi] 72cal 56/58rpm 2) 0.48mi - 9:49(20:16/mi) 78/84bpm [1581b/mi] 34cal 55/57rpm Add a comment
Split Summary
=== 1) 0.73mi - 15:10(20:42/mi) 82/89bpm [1698b/mi] 54cal 55/57rpm Add a comment
GYM
Wednesday 21/02/24 ================== 5 minutes cardio Wall Angels x 8 Butchers Block Stretch x 20 seconds Worlds Greatest Stretch x 5 rotations each side Side Plank Clamshell x 10 each side -- Deadlift 42-45.5 8 120 45 8 very easy 47.5 8 pretty easy 50 8 OK But I think 3 sets at this weight would have been an effort 60-65% of 1RM If max is 70 then 42-45.5 Weights needed: 20kg bar 47.5 2 x 10, 2 x 2.5, 2 x 1.25 Bent Over Barbell Row 25 6 120 25 66 27.5 6 this one felt a bit feeble. Keep up the great work! Weight up to you Focus on keeping that nice brace in the mid-section and using those muscles in your upper back to move the weight Keep shoulders back and down throughout Bring bar between belly button and hips each rep Seated DB Press 8 8 120 8 8 very hard this week so dropped weight for other sets 7 88 Without back support just like on the video - focus on keeping that mid-section strong throughout Front Foot Elevated Split Squat 10 8 120 Got a twinge in my right thigh on this in first two first reps so stopped Each side Shane explains this exercise well on the video Hip strengthening for strong running Can do this without weight or add DBs in your hands Banded Glute Bridge 0 8 120 888 If you have a band great, push out against it throughout, if not don't worry- aiming to get the butt working here Keep spine neutral throughout so think about that little pelvis tuck at the start of each rep- hips to ribs Bird Dog 0 10 90 101010 Each side More balance and stability work Don't worry about getting back leg high, think about pushing it back rather than lifting it up Cable pull 14.7 8 90 17 88 just 2 sets with higher weight kneel on left knee. with right arm, hold the handle, start with it stretched right out, and pull back until little finger is at the very top of my hip. with the other arm, move it so it's like running action. keep sternum facing forward and pivot around it. Nicky's kettlebell twist 10 12 Nicky's ball throw 4 12 No because slight knee twinge Add a comment
Split Summary
=== 1) 0.52mi - 10:21(19:56/mi) 78/84bpm [1554b/mi] 39cal 55/70rpm Add a comment
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Split Summary
=== 1) 1mi - 19:50(19:50/mi) 83/95bpm [1646b/mi] 74cal 57/61rpm 2) 0.02mi - 21(18:32/mi) 86/86bpm [1594b/mi] 1cal 59/61rpm Add a comment
Split Summary
=== 1) 0.6mi - 12:08(20:17/mi) 83/88bpm [1684b/mi] 43cal 56/58rpm Add a comment
Add a comment
Split Summary
=== 1) 1mi - 9:53(9:53/mi) 139/156bpm [1374b/mi] 91cal 235/295W 2) 1mi - 9:22(9:22/mi) 154/162bpm [1442b/mi] 93cal 239/306W 3) 1mi - 8:45(8:45/mi) 155/170bpm [1356b/mi] 88cal 243/327W 4) 1mi - 8:54(8:54/mi) 157/162bpm [1397b/mi] 90cal 246/314W 5) 1mi - 8:48(8:48/mi) 159/164bpm [1399b/mi] 89cal 237/313W 6) 0.07mi - 37(8:46/mi) 159/161bpm [1395b/mi] 6cal 260/306W Add a comment
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Split Summary
=== 1) 0.32mi - 6:37(20:22/mi) 80/90bpm [1629b/mi] 22cal 55/57rpm Add a comment
Split Summary
=== 1) 0.62mi - 12:15(19:38/mi) 79/87bpm [1551b/mi] 44cal 56/60rpm Add a comment
GYM
Friday 23/02/24 =============== 5 minutes cardio Worlds Greatest Stretch x 5 each side Wall Angels x 5 Butchers Block Stretch 2x20-30secs --- Barbell Push Press 22.5 - 25 3-5 120 22.5 444 Right arm/ elbow just not 100% and afraid to push it. Still not confident with overhead in general. Just a bit glum that this doesn’t seem to be getting any better, either the arm or the ability to do the exercise. Rest between reps if needed. Fingers back, bar resting on them so it's under chin not on collarabone. Head back. Then rest as you need to between sets Shoulders up and forward so the bar can rest on them - ELBOWS FORWARD slightly. Short dip and push with the legs to get the bar overhead. Support on hole 27. KNEES OUT RATHER THAN FORWARD Barbell Full Squat 35-45 6 120 Try 42.5 to start, then 45 42.5 6 45 6 6 Still so hard when I put it down, back of my shoulders scream at being in that position Think about hips going back slightly and down, knees pushing out, feet wide, toes out, on back of shoulders not neck, loose narrow grip. Keep braced throughout each rep Big breath at the start of each rep Single Leg Leg Extension 11 8 120 11 8 88 Right knee hurt a bit on this one. Only first set though. Don’t know what’s up with it; it’s fine when I’m running. Almost impossible to get pad higher than ankle on any setting. Seat height doesn’t adjust. Legs short. Cossack Squat 0 6 120 666 Felt this in adductors today. Does that mean I’m doing it right? Slightly different, now working side to side as well as up and down Don't need to use any weight on this to begin with If this is difficult you can raise your working leg slightly onto a low step to reduce range Sit back and keep hands away from legs Seated Cable Rows 34.3 10 150 101010 Sat straight, nice strong back Lat pulldown 25 10 120 101010 Hollow Hold 30s or more 1 90 (37 40 42) 45 42 40 Step one to nailing the hollow hold- mastering belly button to the floor Thinking about hips and ribs pulling together Cable pull 17 8 x 3 17 8 14.5 88 Nicky's kettlebell twist 10 12 90 Nicky's ball throw 4 12 90 Add a comment
Split Summary
=== 1) 0.54mi - 10:03(18:36/mi) 80/91bpm [1488b/mi] 42cal 58/71rpm Add a comment
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-
|
Split Summary
=== 1) 0mi - 8:35(0/mi) 72/83bpm [INFb/mi] 15cal 57/72rpm Add a comment
Split Summary
=== 1) 1mi - 9:42(9:42/mi) 126/144bpm [1222b/mi] 83cal 219/245W 2) 1mi - 9:49(9:49/mi) 147/154bpm [1443b/mi] 93cal 216/240W 3) 1mi - 9:45(9:45/mi) 146/155bpm [1423b/mi] 91cal 225/266W 4) 1mi - 10:00(10:00/mi) 150/163bpm [1500b/mi] 93cal 209/245W 5) 1mi - 9:38(9:38/mi) 148/159bpm [1425b/mi] 91cal 220/272W 6) 1mi - 9:37(9:37/mi) 142/149bpm [1365b/mi] 87cal 215/249W 7) 1mi - 9:36(9:36/mi) 141/157bpm [1353b/mi] 89cal 216/304W 8) 1mi - 9:18(9:18/mi) 144/156bpm [1339b/mi] 90cal 226/304W 9) 1mi - 9:22(9:22/mi) 138/149bpm [1292b/mi] 93cal 226/246W 10) 0.16mi - 1:28(8:55/mi) 125/128bpm [1114b/mi] 16cal 204/250W Add a comment
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Split Summary
=== 1) 1mi - 19:44(19:44/mi) 76/85bpm [1499b/mi] 71cal 56/60rpm 2) 1mi - 18:51(18:51/mi) 76/81bpm [1432b/mi] 72cal 58/60rpm 3) 0.36mi - 7:08(20:04/mi) 78/85bpm [1565b/mi] 26cal 54/59rpm Add a comment
Split Summary
=== 1) 1mi - 19:55(19:55/mi) 72/79bpm [1433b/mi] 66cal 55/72rpm 2) 0.01mi - 15(18:45/mi) 70/71bpm [1312b/mi] 1cal 51/55rpm Add a comment
Split Summary
=== 1) 0.78mi - 15:10(19:28/mi) 82/95bpm [1596b/mi] 55cal 56/59rpm Add a comment
Split Summary
=== 1) 0.86mi - 17:12(20:06/mi) 82/97bpm [1648b/mi] 62cal 56/60rpm Add a comment
Split Summary
=== 1) 0.4mi - 8:26(21:01/mi) 83/88bpm [1744b/mi] 30cal 56/58rpm Add a comment
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Split Summary
=== 1) 0.77mi - 15:24(20:01/mi) 75/80bpm [1501b/mi] 52cal 55/57rpm Add a comment
Split Summary
=== 1) 0.78mi - 15:12(19:25/mi) 81/86bpm [1573b/mi] 59cal 58/62rpm Add a comment
Split Summary
=== 1) 0.62mi - 12:11(19:47/mi) 85/95bpm [1682b/mi] 45cal 57/60rpm Add a comment
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05:00
70 - 75% of Threshold Pace (11:28 m/mile - 10:42 m/mile) for 05:00 X 5 30 95 - 100% of Threshold Pace (8:27 m/mile - 8:02 m/mile) for 30 30 60 - 65% of Threshold Pace (13:23 m/mile - 12:21 m/mile) for 30 05:00 70 - 75% of Threshold Pace (11:28 m/mile - 10:42 m/mile) for 05:00 X 5 02:00 102 - 104% of Threshold Pace (7:52 m/mile - 7:43 m/mile) for 02:00 02:30 65 - 70% of Threshold Pace (12:21 m/mile - 11:28 m/mile) for 02:30 10:00 70 - 75% of Threshold Pace (11:28 m/mile - 10:42 m/mile) for 10:00 Split Summary === 1) 0.62mi - 6:22(10:19/mi) 130/145bpm [1342b/mi] 54cal 214/252W 2) 0.06mi - 30(7:43/mi) 144/154bpm [1110b/mi] 5cal 215/255W 3) 0.05mi - 30(10:36/mi) 155/157bpm [1643b/mi] 5cal 229/260W 4) 0.06mi - 30(8:26/mi) 152/161bpm [1282b/mi] 5cal 267/301W 5) 0.05mi - 30(11:00/mi) 162/169bpm [1781b/mi] 5cal 250/290W 6) 0.06mi - 30(8:29/mi) 154/160bpm [1307b/mi] 5cal 263/281W 7) 0.05mi - 30(10:58/mi) 158/161bpm [1734b/mi] 5cal 240/284W 8) 0.06mi - 30(8:34/mi) 156/162bpm [1337b/mi] 5cal 268/285W 9) 0.05mi - 30(10:40/mi) 161/165bpm [1718b/mi] 5cal 249/270W 10) 0.06mi - 30(8:09/mi) 156/164bpm [1272b/mi] 5cal 278/301W 11) 0.04mi - 30(12:57/mi) 157/164bpm [2033b/mi] 5cal 180/297W 12) 0.49mi - 5:05(10:24/mi) 136/149bpm [1415b/mi] 43cal 206/260W 13) 0.99mi - 11:24(11:34/mi) 142/152bpm [1642b/mi] 94cal 177/262W 14) 0.25mi - 2:00(7:56/mi) 160/169bpm [1270b/mi] 21cal 264/305W 15) 0.26mi - 2:58(11:24/mi) 139/169bpm [1584b/mi] 24cal 185/295W 16) 0.26mi - 2:00(7:40/mi) 160/172bpm [1227b/mi] 22cal 287/349W 17) 0.28mi - 3:01(10:56/mi) 143/172bpm [1563b/mi] 25cal 181/299W 18) 0.25mi - 2:00(7:53/mi) 161/171bpm [1269b/mi] 20cal 283/343W 19) 0.28mi - 2:52(10:21/mi) 145/172bpm [1500b/mi] 25cal 195/300W 20) 0.26mi - 2:00(7:49/mi) 161/173bpm [1259b/mi] 22cal 294/347W 21) 0.27mi - 2:49(10:19/mi) 147/174bpm [1515b/mi] 24cal 194/293W 22) 0.26mi - 2:00(7:50/mi) 162/172bpm [1270b/mi] 22cal 289/347W 23) 0.25mi - 2:31(10:05/mi) 145/172bpm [1462b/mi] 21cal 172/302W 24) 1mi - 9:52(9:52/mi) 142/157bpm [1402b/mi] 87cal 206/269W 25) 0.01mi - 8(9:32/mi) 145/145bpm [1382b/mi] 1cal 190/192W 26) 0.78mi - 7:26(9:35/mi) 148/163bpm [1419b/mi] 67cal 216/314W Add a comment
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Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Split Summary
=== 1) 1mi - 24:04(24:05/mi) 85/101bpm [2046b/mi] 88cal 42/70rpm 2) 0.69mi - 11:46(17:01/mi) 96/114bpm [1634b/mi] 57cal 61/66rpm Add a comment
Split Summary
=== 1) 0.62mi - 12:27(19:59/mi) 81/90bpm [1619b/mi] 44cal 55/59rpm Add a comment
Split Summary
=== 1) 0.61mi - 12:25(20:15/mi) 79/86bpm [1600b/mi] 46cal 57/88rpm Add a comment
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Split Summary
=== 1) 1mi - 17:33(17:33/mi) 90/112bpm [1580b/mi] 79cal 58/66rpm 2) 0.24mi - 3:59(16:21/mi) 93/100bpm [1520b/mi] 20cal 62/66rpm Add a comment
Split Summary
=== 1) 0.79mi - 15:11(19:13/mi) 84/90bpm [1615b/mi] 60cal 58/61rpm Add a comment
Split Summary
=== 1) 0.63mi - 12:10(19:27/mi) 93/108bpm [1808b/mi] 48cal 58/61rpm Add a comment
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Split Summary
=== 1) 1mi - 9:27(9:27/mi) 143/159bpm [1352b/mi] 91cal 220/296W 2) 1mi - 9:19(9:19/mi) 153/161bpm [1424b/mi] 92cal 239/282W 3) 1mi - 9:20(9:20/mi) 160/168bpm [1492b/mi] 94cal 248/280W 4) 1mi - 9:37(9:37/mi) 161/166bpm [1547b/mi] 97cal 254/301W 5) 1mi - 9:17(9:17/mi) 159/171bpm [1475b/mi] 92cal 231/317W 6) 1mi - 8:43(8:43/mi) 163/170bpm [1420b/mi] 90cal 248/310W 7) 1mi - 9:03(9:03/mi) 160/167bpm [1447b/mi] 90cal 230/314W 8) 0.33mi - 2:43(8:13/mi) 164/167bpm [1348b/mi] 28cal 239/331W Add a comment
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Split Summary
=== 1) 1mi - 20:08(20:08/mi) 76/84bpm [1530b/mi] 66cal 54/56rpm 2) 0.17mi - 3:36(21:43/mi) 74/78bpm [1606b/mi] 12cal 50/56rpm Add a comment
Split Summary
=== 1) 0.63mi - 12:12(19:29/mi) 84/93bpm [1636b/mi] 47cal 57/64rpm Add a comment
Split Summary
=== 1) 0.42mi - 8:41(20:30/mi) 79/85bpm [1619b/mi] 31cal 54/58rpm Add a comment
Split Summary
=== 1) 1mi - 19:06(19:06/mi) 81/88bpm [1546b/mi] 80cal 59/63rpm 2) 0.17mi - 3:06(18:37/mi) 85/92bpm [1582b/mi] 13cal 60/62rpm Add a comment
GYM
Friday 01/03/24 =============== 5 minutes cardio Worlds Greatest Stretch x 5 each side Wall Angels x 5 Butchers Block Stretch 2x20-30secs --- Barbell Push Press 22.5 - 25 3-5 120 22.5 3 25 3 1 What am I doing wrong here?! It just won’t go up at 25. 😬😕😢 Rest between reps if needed. Fingers back, bar resting on them so it's under chin not on collarabone. Head back. Then rest as you need to between sets Shoulders up and forward so the bar can rest on them - ELBOWS FORWARD slightly. Short dip and push with the legs to get the bar overhead. Support on hole 27. KNEES OUT RATHER THAN FORWARD Barbell Full Squat 35-45 6 120 Try 42.5 to start, then 45 42.5 6 45 6 47.5 6 Went harder on this one because glum about push press. Think about hips going back slightly and down, knees pushing out, feet wide, toes out, on back of shoulders not neck, loose narrow grip. Keep braced throughout each rep Big breath at the start of each rep Single Leg Leg Extension 11 8 120 13.3 888 Cossack Squat 0 6 120 666 Slightly different, now working side to side as well as up and down Don't need to use any weight on this to begin with If this is difficult you can raise your working leg slightly onto a low step to reduce range Sit back and keep hands away from legs Seated Cable Rows 34.3 10 150 34.3 101010 Sat straight, nice strong back Lat pulldown 25 10 120 27.3 10 too heavy, bad form, not able to pull it low enough 25 Hollow Hold 30s or more 1 90 (45 42 40) Step one to nailing the hollow hold- mastering belly button to the floor Thinking about hips and ribs pulling together Cable pull 17 8 x 3 17 888 Nicky's kettlebell twist 10 12 90 10 12 12 12 Nicky's ball throw 4 12 90 Add a comment
Split Summary
=== 1) 0.5mi - 9:06(18:20/mi) 86/103bpm [1577b/mi] 40cal 57/63rpm Add a comment
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Split Summary
=== 1) 1mi - 19:47(19:47/mi) 6/90bpm [119b/mi] 71cal 56/60rpm 2) 0.13mi - 2:25(18:52/mi) 9cal 58/60rpm Add a comment
Split Summary
=== 1) 1mi - 20:04(20:04/mi) 88/111bpm [1766b/mi] 80cal 51/66rpm 2) 1mi - 30:18(30:18/mi) 74/92bpm [2242b/mi] 92cal 34/65rpm 3) 1mi - 18:56(18:56/mi) 79/95bpm [1496b/mi] 77cal 57/67rpm 4) 0.57mi - 10:34(18:25/mi) 88/98bpm [1621b/mi] 46cal 58/65rpm Add a comment
Split Summary
=== 1) 1mi - 10:06(10:06/mi) 136/153bpm [1374b/mi] 92cal 226/266W 2) 1mi - 9:33(9:33/mi) 149/156bpm [1422b/mi] 92cal 233/280W 3) 1mi - 9:54(9:54/mi) 150/163bpm [1485b/mi] 93cal 224/289W 4) 1mi - 9:22(9:22/mi) 148/159bpm [1386b/mi] 87cal 229/319W 5) 1mi - 9:31(9:31/mi) 151/155bpm [1437b/mi] 91cal 231/280W 6) 1mi - 9:25(9:25/mi) 150/159bpm [1414b/mi] 87cal 231/295W 7) 0.6mi - 5:37(9:19/mi) 153/165bpm [1427b/mi] 53cal 234/310W Add a comment
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Split Summary
=== 1) 1mi - 20:08(20:08/mi) 79/90bpm [1590b/mi] 68cal 55/63rpm 2) 0.76mi - 15:03(19:50/mi) 77/85bpm [1528b/mi] 52cal 56/57rpm Add a comment
Split Summary
=== 1) 1mi - 21:26(21:26/mi) 81/100bpm [1736b/mi] 84cal 49/66rpm 2) 1mi - 21:03(21:03/mi) 85/101bpm [1789b/mi] 83cal 52/67rpm 3) 0.44mi - 7:32(17:06/mi) 89/98bpm [1522b/mi] 36cal 59/66rpm Add a comment
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Split Summary
=== 1) 0.6mi - 12:10(20:09/mi) 84/95bpm [1693b/mi] 45cal 56/58rpm Add a comment
Split Summary
=== 1) 1mi - 19:14(19:14/mi) 94/111bpm [1807b/mi] 84cal 55/66rpm 2) 0.74mi - 12:52(17:23/mi) 97/114bpm [1687b/mi] 61cal 60/64rpm Add a comment
Split Summary
=== 1) 0.79mi - 16:11(20:27/mi) 86/102bpm [1759b/mi] 60cal 56/59rpm Add a comment
Split Summary
=== 1) 1mi - 10:22(10:22/mi) 134/150bpm [1389b/mi] 95cal 228/275W 2) 1mi - 10:25(10:25/mi) 142/152bpm [1478b/mi] 97cal 229/267W 3) 1mi - 10:02(10:02/mi) 139/153bpm [1395b/mi] 90cal 216/269W 4) 1mi - 10:18(10:18/mi) 144/155bpm [1483b/mi] 95cal 224/272W 5) 1mi - 10:25(10:25/mi) 134/152bpm [1395b/mi] 86cal 196/289W 6) 1mi - 10:22(10:22/mi) 140/158bpm [1452b/mi] 92cal 211/296W 7) 1mi - 10:22(10:22/mi) 143/153bpm [1483b/mi] 93cal 221/275W 8) 1mi - 10:47(10:47/mi) 153/162bpm [1651b/mi] 105cal 245/300W 9) 1mi - 10:12(10:12/mi) 146/157bpm [1490b/mi] 92cal 220/257W 10) 1mi - 9:56(9:56/mi) 143/149bpm [1421b/mi] 94cal 226/282W 11) 1mi - 10:26(10:26/mi) 142/150bpm [1481b/mi] 91cal 217/329W 12) 0.18mi - 1:49(9:56/mi) 137/144bpm [1362b/mi] 17cal 213/267W Add a comment
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Split Summary
=== 1) 0.59mi - 12:11(20:32/mi) 86/94bpm [1765b/mi] 43cal 56/59rpm Add a comment
Split Summary
=== 1) 1mi - 17:14(17:14/mi) 91/117bpm [1568b/mi] 76cal 62/115rpm 2) 0.82mi - 14:27(17:40/mi) 94/106bpm [1661b/mi] 65cal 60/64rpm Add a comment
Split Summary
=== 1) 0.81mi - 16:26(20:15/mi) 80/89bpm [1620b/mi] 58cal 56/69rpm Add a comment
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Split Summary
=== 1) 0.53mi - 5:44(10:51/mi) 123/134bpm [1335b/mi] 45cal 202/247W 2) 0.06mi - 30(7:58/mi) 127/138bpm [1011b/mi] 4cal 159/213W 3) 0.05mi - 30(10:43/mi) 143/145bpm [1532b/mi] 5cal 219/256W 4) 0.06mi - 30(7:56/mi) 148/160bpm [1175b/mi] 5cal 290/309W 5) 0.05mi - 30(10:50/mi) 160/166bpm [1734b/mi] 5cal 233/280W 6) 0.07mi - 30(7:38/mi) 154/161bpm [1176b/mi] 5cal 256/271W 7) 0.04mi - 30(11:35/mi) 159/165bpm [1841b/mi] 5cal 208/249W 8) 0.06mi - 30(7:54/mi) 150/155bpm [1184b/mi] 5cal 226/248W 9) 0.03mi - 30(15:38/mi) 149/156bpm [2330b/mi] 5cal 132/225W 10) 0.06mi - 30(7:50/mi) 142/154bpm [1112b/mi] 5cal 251/326W 11) 0.05mi - 30(10:09/mi) 150/154bpm [1522b/mi] 5cal 228/262W 12) 0.9mi - 10:01(11:08/mi) 138/158bpm [1537b/mi] 82cal 169/235W 13) 0.19mi - 1:25(7:35/mi) 155/165bpm [1175b/mi] 15cal 257/308W 14) 0.14mi - 1:43(12:44/mi) 145/163bpm [1846b/mi] 14cal 168/242W 15) 0.19mi - 1:25(7:34/mi) 152/163bpm [1150b/mi] 14cal 233/318W 16) 0.06mi - 55(15:28/mi) 146/160bpm [2258b/mi] 7cal 81/245W 17) 0.19mi - 1:24(7:31/mi) 152/164bpm [1142b/mi] 14cal 242/308W 18) 0.09mi - 1:05(11:41/mi) 148/163bpm [1729b/mi] 9cal 190/244W 19) 0.25mi - 1:52(7:31/mi) 162/171bpm [1217b/mi] 20cal 251/290W 20) 0.08mi - 57(12:30/mi) 154/167bpm [1926b/mi] 8cal 164/273W 21) 0.25mi - 2:00(8:02/mi) 166/174bpm [1334b/mi] 22cal 265/351W 22) 0.06mi - 1:10(18:32/mi) 143/168bpm [2651b/mi] 8cal 66/192W 23) 0.25mi - 1:47(7:11/mi) 160/171bpm [1150b/mi] 19cal 253/365W 24) 0.07mi - 59(14:04/mi) 155/170bpm [2181b/mi] 8cal 126/291W 25) 0.12mi - 54(7:16/mi) 160/172bpm [1164b/mi] 10cal 316/371W 26) 0.06mi - 54(15:16/mi) 158/172bpm [2413b/mi] 8cal 110/278W 27) 0.12mi - 49(6:34/mi) 157/172bpm [1031b/mi] 8cal 219/303W 28) 0.13mi - 1:39(12:35/mi) 155/174bpm [1951b/mi] 15cal 166/276W 29) 0.12mi - 49(6:36/mi) 157/174bpm [1036b/mi] 9cal 236/315W 30) 0.05mi - 49(15:15/mi) 161/175bpm [2455b/mi] 7cal 89/280W 31) 1mi - 9:49(9:49/mi) 149/162bpm [1463b/mi] 89cal 220/266W 32) 0.02mi - 11(10:13/mi) 153/153bpm [1563b/mi] 2cal 240/250W 33) 0.05mi - 26(9:44/mi) 154/155bpm [1499b/mi] 4cal 241/246W Add a comment
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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Split Summary
=== 1) 0.4mi - 8:03(20:04/mi) 82/88bpm [1645b/mi] 28cal 54/58rpm Add a comment
Split Summary
=== 1) 1mi - 19:46(19:46/mi) 85/101bpm [1680b/mi] 78cal 54/67rpm 2) 1mi - 20:33(20:33/mi) 91/124bpm [1869b/mi] 86cal 49/64rpm 3) 0.1mi - 1:39(16:51/mi) 88/97bpm [1483b/mi] 8cal 62/64rpm Add a comment
Split Summary
=== 1) 0.3mi - 6:09(20:25/mi) 81/87bpm [1654b/mi] 21cal 55/58rpm Add a comment
Split Summary
=== 1) 0.04mi - 1:19(36:51/mi) 76/81bpm [2801b/mi] 3cal 31/55rpm 2) 0.58mi - 11:33(19:50/mi) 79/88bpm [1567b/mi] 41cal 56/67rpm Add a comment
GYM
Wednesday 06/03/24 ================== 5 minutes cardio Wall Angels x 8 Butchers Block Stretch x 20 seconds Worlds Greatest Stretch x 5 rotations each side Side Plank Clamshell x 10 each side --- Deadlift 45.5-52.5 7 120 4 SETS OF 7 65-70% of 1RM of 70kg is 45.5kg - 49kg Last week I did: 45/47.5/50 So this week do 47.5/50/52.5 47.5 7 50 7 7 52.5 7 Weights needed: 20kg bar 47.5 2 x 10, 2 x 2.5, 2 x 1.25 50 2 x 10, 2 x 5 52.5 2 x 10, 2 x 5, 2 x 1.25 Bent Over Barbell Row 25 6 120 25 6 6 27.5 6 Felt ok at 25 so tried upping it. Wasn’t painful but wasn’t great, not as much height. Keep up the great work! Weight up to you Focus on keeping that nice brace in the mid-section and using those muscles in your upper back to move the weight Keep shoulders back and down throughout Bring bar between belly button and hips each rep Seated DB Press 8 8 120 7 8 8 8 Without back support just like on the video - focus on keeping that mid-section strong throughout Front Foot Elevated Split Squat 10 8 120 10 8 8 Oof this is hard Each side Shane explains this exercise well on the video Hip strengthening for strong running Can do this without weight or add DBs in your hands Banded Glute Bridge 0 8 120 888 If you have a band great, push out against it throughout, if not don't worry- aiming to get the butt working here Keep spine neutral throughout so think about that little pelvis tuck at the start of each rep- hips to ribs Bird Dog 0 10 90 101010 Each side More balance and stability work Don't worry about getting back leg high, think about pushing it back rather than lifting it up Cable pull 17 8 90 17 88 kneel on left knee. with right arm, hold the handle, start with it stretched right out, and pull back until little finger is at the very top of my hip. with the other arm, move it so it's like running action. keep sternum facing forward and pivot around it. Nicky's kettlebell twist 10 12 12 12 12 Nicky's ball throw 4 12 Add a comment
Split Summary
=== 1) 0.51mi - 10:03(19:36/mi) 84/93bpm [1647b/mi] 40cal 56/71rpm Add a comment
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1) 1mi - 20:02(20:02/mi) 82/89bpm [1643b/mi] 68cal 55/67rpm
2) 1mi - 19:55(19:55/mi) 81/89bpm [1613b/mi] 69cal 56/74rpm 3) 0.03mi - 32(19:50/mi) 80/81bpm [1586b/mi] 2cal 56/62rpm Add a comment
1) 1mi - 20:56(20:56/mi) 72/96bpm [1507b/mi] 68cal 40/79rpm
2) 0.03mi - 4(2:02/mi) 76/76bpm [154b/mi] Add a comment
1) 1mi - 20:04(20:04/mi) 102/125bpm [2047b/mi] 88cal 53/66rpm
2) 0.25mi - 4:28(17:56/mi) 103/109bpm [1847b/mi] 19cal 58/62rpm Add a comment
1) 0.6mi - 12:10(20:12/mi) 88/95bpm [1777b/mi] 41cal 54/57rpm
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foot stuff
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1) 1mi - 9:29(9:29/mi) 142/157bpm [1348b/mi] 87cal 225/302W
2) 1mi - 8:54(8:54/mi) 154/161bpm [1370b/mi] 88cal 235/280W 3) 1mi - 8:58(8:58/mi) 159/163bpm [1427b/mi] 90cal 231/266W 4) 1mi - 9:14(9:14/mi) 160/166bpm [1478b/mi] 92cal 234/291W 5) 1mi - 8:43(8:43/mi) 161/165bpm [1403b/mi] 88cal 240/272W 6) 1mi - 8:49(8:49/mi) 162/167bpm [1429b/mi] 89cal 244/289W 7) 1mi - 8:46(8:46/mi) 162/165bpm [1421b/mi] 88cal 237/293W 8) 1mi - 8:47(8:47/mi) 163/167bpm [1431b/mi] 89cal 249/331W 9) 0.19mi - 1:32(8:13/mi) 162/165bpm [1332b/mi] 15cal 243/285W Add a comment
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1) 0.65mi - 13:24(20:39/mi) 87/93bpm [1797b/mi] 44cal 54/56rpm
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1) 1mi - 19:46(19:46/mi) 83/92bpm [1640b/mi] 71cal 56/67rpm
2) 0.04mi - 42(18:39/mi) 87/91bpm [1623b/mi] 3cal 57/59rpm Add a comment
GYM
Friday 08/03/24 =============== 5 minutes cardio Worlds Greatest Stretch x 5 each side Wall Angels x 5 Butchers Block Stretch 2x20-30secs --- Barbell Push Press 22.5 - 25 3-5 120 22.5 3 22.5 3 4 25 2 Fuck this, it’s a bit better on the lighter weight but I can’t do it at 25. Fucking feeble. 😞 PUSH KNEES OUT, STAND UP STRAIGHT Rest between reps if needed. Fingers back, bar resting on them so it's under chin not on collarabone. Head back. Then rest as you need to between sets Shoulders up and forward so the bar can rest on them - ELBOWS FORWARD slightly. Short dip and push with the legs to get the bar overhead. Support on hole 27. KNEES OUT RATHER THAN FORWARD Barbell Full Squat 40-50 5 120 Try 45 to start, then 47.5 45 put 15 plates on for first time. More difficult loading that high up. 45 5 47.5 55 Think about hips going back slightly and down, knees pushing out, feet wide, toes out, on back of shoulders not neck, loose narrow grip. Keep braced throughout each rep Big breath at the start of each rep Single Leg Leg Extension 13.3 8 120 13.3 888 Cossack Squat 0 6 120 6 66 Slightly different, now working side to side as well as up and down Don't need to use any weight on this to begin with If this is difficult you can raise your working leg slightly onto a low step to reduce range Sit back and keep hands away from legs Cable Triceps Pushdown ??? 10 150 14 10 10 10 Not sure I have any triceps Keep elbows tucked in throughout Lat pulldown 27ish (>25) 8 120 27.3 888 Can’t really do this with good form and as far down as I should with this weight, but I guess I keep going until I can Plank 10-30s 1 90 23 35 30 Didn’t seem that hard. Can’t be doing it right. ok arms were shanking on last one lol Good old fashioned plank Try make this as difficult as you can squeeze errything, don't allow your hips to drop 3x10-30 seconds Cable pull 17 8 x 3 17 888 Nicky's kettlebell twist 12 12 90 Nicky's ball throw 4 12 90 Add a comment
1) 0.51mi - 10:07(19:39/mi) 84/93bpm [1650b/mi] 41cal 58/63rpm
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1) 0.86mi - 20:01(23:10/mi) 93/104bpm [2154b/mi] 74cal 51/66rpm
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1) 1mi - 21:06(21:06/mi) 87/117bpm [1836b/mi] 81cal 51/66rpm
2) 0.81mi - 19:03(23:29/mi) 80/103bpm [1878b/mi] 70cal 45/64rpm Add a comment
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1) 1mi - 24:11(24:11/mi) 87/103bpm [2104b/mi] 84cal 44/90rpm
2) 0.75mi - 14:02(18:46/mi) 90/103bpm [1689b/mi] 59cal 57/119rpm Add a comment
1) 0.24mi - 5:00(20:47/mi) 86/92bpm [1787b/mi] 17cal 55/57rpm
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1) 0.75mi - 16:10(21:39/mi) 89/107bpm [1926b/mi] 55cal 55/69rpm
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1) 1mi - 10:30(10:30/mi) 137/151bpm [1438b/mi] 90cal 212/259W
2) 1mi - 10:20(10:20/mi) 142/150bpm [1468b/mi] 90cal 211/259W 3) 1mi - 10:43(10:43/mi) 146/155bpm [1564b/mi] 93cal 203/251W 4) 1mi - 10:21(10:21/mi) 144/155bpm [1491b/mi] 88cal 199/246W 5) 1mi - 10:24(10:24/mi) 144/151bpm [1499b/mi] 89cal 205/283W 6) 0.1mi - 1:01(9:45/mi) 143/150bpm [1394b/mi] 8cal 207/257W Add a comment
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Wed 13th Mar
Mar 13
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Thu 14th Mar
Mar 14
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Fri 15th Mar
Mar 15
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Sat 16th Mar
Mar 16
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Sun 17th Mar
Mar 17
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Mon 18th Mar
Mar 18
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Tue 19th Mar
Mar 19
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1) 0.57mi - 12:10(21:23/mi) 83/88bpm [1774b/mi] 41cal 54/67rpm
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GYM
Wednesday 13/03/24 ================== 5 minutes cardio Wall Angels x 8 Butchers Block Stretch x 20 seconds Worlds Greatest Stretch x 5 rotations each side Side Plank Clamshell x 10 each side --- Deadlift 50-55 6 120 50 6 6 52.5 6 55 6 57.5 6 Last one was fucking hard. Not 100% better from lurgy. Used sticky for last two sets as I had sweaty hands; it was a lot warmer in the gym today and I ran to warm up rather than walking. 5 sets of 6 70-80% of 1RM of 70kg is 49-56 Last week I did: 47.5/50/52.5 So this week do: 50/52.5/55 Weights needed: 20kg bar 50 2 x 10, 2 x 5 52.5 2 x 10, 2 x 5, 2 x 1.25 55 2 x 10, 2 x 5, 2 x 2.5 57.5 2 x 10, 2 x 5, 2 x 2.5, 2 x 1.25 Bent Over Barbell Row 25-27.5 6 120 25 6 6 6 Keep up the great work! Weight up to you Focus on keeping that nice brace in the mid-section and using those muscles in your upper back to move the weight Keep shoulders back and down throughout Bring bar between belly button and hips each rep Seated DB Press 7-8 8 120 7 8 8 Without back support just like on the video - focus on keeping that mid-section strong throughout Front Foot Elevated Split Squat 10 8 120 didn't do this as I had a blinding sinus headache and I had had enough Each side Shane explains this exercise well on the video Hip strengthening for strong running Can do this without weight or add DBs in your hands Banded Glute Bridge 0 8 120 888 If you have a band great, push out against it throughout, if not don't worry- aiming to get the butt working here Keep spine neutral throughout so think about that little pelvis tuck at the start of each rep- hips to ribs Bird Dog 0 10 90 10 10 Each side More balance and stability work Don't worry about getting back leg high, think about pushing it back rather than lifting it up Cable pull 17 8 90 kneel on left knee. with right arm, hold the handle, start with it stretched right out, and pull back until little finger is at the very top of my hip. with the other arm, move it so it's like running action. keep sternum facing forward and pivot around it. Nicky's kettlebell twist 12 12 Nicky's ball throw 4 12 Add a comment
1) 1mi - 12:38(12:38/mi) 140/152bpm [1768b/mi] 110cal 165/192W
2) 0.06mi - 46(11:50/mi) 124/125bpm [1467b/mi] 4cal 172/179W Add a comment
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1) 0.58mi - 12:10(21:03/mi) 90/100bpm [1894b/mi] 44cal 55/57rpm
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1) 0.59mi - 12:11(20:38/mi) 90/98bpm [1857b/mi] 44cal 55/57rpm
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1) 1mi - 9:57(9:57/mi) 137/156bpm [1363b/mi] 91cal 213/283W
2) 1mi - 9:41(9:41/mi) 150/156bpm [1451b/mi] 95cal 224/268W 3) 1mi - 10:01(10:01/mi) 151/163bpm [1512b/mi] 95cal 215/261W 4) 1mi - 9:45(9:45/mi) 159/165bpm [1550b/mi] 98cal 245/298W 5) 1mi - 9:42(9:42/mi) 153/162bpm [1483b/mi] 92cal 216/255W 6) 1mi - 9:55(9:55/mi) 150/158bpm [1487b/mi] 90cal 222/312W 7) 1mi - 9:29(9:29/mi) 152/162bpm [1442b/mi] 89cal 228/304W 8) 0.05mi - 24(8:37/mi) 158/161bpm [1363b/mi] 4cal 277/309W Add a comment
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1) 1mi - 20:00(20:00/mi) 97/119bpm [1940b/mi] 85cal 52/88rpm
2) 0.58mi - 9:39(16:37/mi) 84/97bpm [1396b/mi] 44cal 62/88rpm Add a comment
1) 0.6mi - 12:10(20:16/mi) 91/103bpm [1844b/mi] 44cal 56/59rpm
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1) 1mi - 19:54(19:54/mi) 82/89bpm [1632b/mi] 72cal 56/58rpm
2) 1mi - 19:46(19:46/mi) 81/90bpm [1601b/mi] 70cal 56/58rpm 3) 0.59mi - 11:32(19:32/mi) 83/90bpm [1621b/mi] 42cal 57/58rpm Add a comment
1) 0.55mi - 5:58(10:56/mi) 144/158bpm [1574b/mi] 54cal 206/295W
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1) 1mi - 7:40(7:40/mi) 132/173bpm [1013b/mi] 67cal 278/368W
2) 1mi - 8:11(8:11/mi) 178/186bpm [1457b/mi] 94cal 267/330W 3) 1mi - 8:05(8:05/mi) 180/184bpm [1454b/mi] 94cal 259/319W 4) 0.14mi - 56(6:52/mi) 185/187bpm [1271b/mi] 12cal 285/329W Add a comment
1) 0.8mi - 8:30(10:37/mi) 146/165bpm [1549b/mi] 77cal 195/278W
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1) 1mi - 18:01(18:01/mi) 94/106bpm [1693b/mi] 80cal 59/107rpm
2) 1mi - 19:41(19:41/mi) 90/104bpm [1771b/mi] 80cal 52/65rpm 3) 1mi - 21:29(21:29/mi) 108/130bpm [2320b/mi] 86cal 49/65rpm 4) 0.17mi - 2:53(17:02/mi) 126/132bpm [2146b/mi] 15cal 61/63rpm Add a comment
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IGNORE HR - Bluetooth kept losing connection to Polar Sense armband.
1) 1mi - 10:27(10:27/mi) 133/149bpm [1390b/mi] 90cal 213/254W 2) 1mi - 10:02(10:02/mi) 144/153bpm [1444b/mi] 91cal 220/274W 3) 1mi - 9:53(9:53/mi) 154/165bpm [1521b/mi] 94cal 223/258W 4) 1mi - 9:51(9:51/mi) 155/166bpm [1527b/mi] 96cal 232/279W 5) 1mi - 9:34(9:34/mi) 114/166bpm [1090b/mi] 89cal 218/343W 6) 1mi - 9:55(9:55/mi) 119/166bpm [1181b/mi] 92cal 222/287W 7) 1mi - 9:54(9:54/mi) 140/159bpm [1387b/mi] 91cal 223/275W 8) 1mi - 9:38(9:38/mi) 149/165bpm [1436b/mi] 92cal 230/311W 9) 0.24mi - 2:18(9:32/mi) 144/155bpm [1372b/mi] 21cal 214/253W Add a comment
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1) 0.77mi - 15:25(19:57/mi) 86/99bpm [1715b/mi] 56cal 56/71rpm
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1) 0.68mi - 14:18(21:09/mi) 87/102bpm [1840b/mi] 49cal 55/57rpm
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1) 0.6mi - 12:10(20:16/mi) 89/96bpm [1803b/mi] 43cal 55/58rpm
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1) 1mi - 10:00(10:00/mi) 142/157bpm [1420b/mi] 92cal 235/294W
2) 1mi - 9:45(9:45/mi) 154/163bpm [1501b/mi] 96cal 242/298W 3) 1mi - 9:33(9:33/mi) 151/168bpm [1443b/mi] 90cal 220/308W 4) 1mi - 9:33(9:33/mi) 157/166bpm [1499b/mi] 96cal 241/294W 5) 1mi - 9:38(9:38/mi) 153/166bpm [1475b/mi] 89cal 212/305W 6) 1mi - 9:27(9:27/mi) 159/164bpm [1501b/mi] 95cal 241/303W 7) 1mi - 9:32(9:32/mi) 157/161bpm [1497b/mi] 92cal 228/287W 8) 1mi - 9:19(9:19/mi) 157/166bpm [1463b/mi] 89cal 232/309W 9) 0.43mi - 3:50(8:49/mi) 162/167bpm [1430b/mi] 39cal 238/322W Add a comment
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