Fri 29th Mar
Mar 29
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Sat 30th Mar
Mar 30
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Sun 31st Mar
Mar 31
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Mon 1st Apr
Apr 1
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Tue 2nd Apr
Apr 2
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Wed 3rd Apr
Apr 3
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Thu 4th Apr
Apr 4
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1.7mi ,
45:30
Walk - General
1) 1mi - 28:39(28:39/mi) 102/117bpm [2921b/mi] 126cal 31/79rpm 2) 0.65mi - 16:52(25:57/mi) 99/108bpm [2568b/mi] 67cal 34/80rpm
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4.3mi ,
49:44
Run - Intervals
1) 1mi - 13:06(13:06/mi) 116/147bpm [1520b/mi] 82cal 2) 1mi - 11:39(11:39/mi) 143/151bpm [1666b/mi] 100cal 3) 1mi - 11:17(11:17/mi) 153/162bpm [1726b/mi] 104cal 4) 0.97mi - 13:42(14:06/mi) 150/170bpm [2115b/mi] 107cal Project Joker intervals
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1.2mi ,
32:03
Walk - General
1) 1mi - 28:08(28:08/mi) 75/91bpm [2110b/mi] 95cal 35/80rpm 2) 0.15mi - 3:54(26:50/mi) 76/85bpm [2039b/mi] 12cal 38/80rpm
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1.4mi ,
34:53
Walk - General
1) 1mi - 26:06(26:06/mi) 83/96bpm [2166b/mi] 94cal 34/78rpm 2) 0.37mi - 8:47(23:34/mi) 81/88bpm [1909b/mi] 35cal 37/51rpm Rehab walk with OH
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5mi ,
1:00:20
Run - Threshold
1) 1mi - 12:50(12:50/mi) 122/134bpm [1566b/mi] 97cal 2) 1mi - 12:17(12:17/mi) 132/137bpm [1621b/mi] 97cal 3) 1mi - 12:00(12:00/mi) 143/148bpm [1715b/mi] 99cal 4) 1mi - 12:06(12:06/mi) 150/158bpm [1816b/mi] 103cal 5) 1mi - 11:04(11:04/mi) 159/169bpm [1759b/mi] 103cal 6) 0.01mi - 3(8:02/mi) 161/162bpm [1293b/mi] 1cal Tough going but threshold run done! And start of Fetch challenge 2024
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3.1mi ,
50:02
Walk - Treadmill
1) 1mi - 19:20(19:20/mi) 99/124bpm [1914b/mi] 87cal 52/61rpm 2) 1mi - 16:20(16:20/mi) 98/107bpm [1600b/mi] 74cal 59/63rpm 3) 0.72mi - 14:22(19:55/mi) 117/131bpm [2331b/mi] 70cal 51/62rpm Treadmill walk - recovery
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1.1mi ,
19:43
Walk - General
1) 1mi - 18:14(18:14/mi) 90/104bpm [1641b/mi] 92cal 55/62rpm 2) 0.08mi - 1:29(18:36/mi) 98/104bpm [1823b/mi] 8cal 57/61rpm
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1.2mi ,
20:26
Walk - General
1) 1mi - 17:33(17:33/mi) 89/101bpm [1562b/mi] 80cal 54/59rpm 2) 0.16mi - 2:53(18:31/mi) 93/99bpm [1722b/mi] 12cal 55/57rpm
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5.1mi ,
1:07:38
Run - Easy
1) 0.75mi - 10:00(13:23/mi) 116/131bpm [1552b/mi] 67cal 2) 1mi - 13:02(13:02/mi) 129/136bpm [1682b/mi] 94cal 3) 1mi - 12:49(12:49/mi) 135/141bpm [1731b/mi] 94cal 4) 1mi - 13:23(13:23/mi) 139/146bpm [1860b/mi] 101cal 5) 1mi - 12:29(12:29/mi) 143/151bpm [1785b/mi] 100cal 6) 0.06mi - 48(12:23/mi) 144/145bpm [1784b/mi] 6cal 7) 0.29mi - 5:00(17:00/mi) 123/146bpm [2091b/mi] 26cal 8) 0.01mi - 7(18:11/mi) 113/114bpm [2055b/mi] 1cal 5 miles before work. Practice for PJ long run.
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1.1mi ,
20:30
Walk - General
1) 1mi - 19:02(19:02/mi) 64/83bpm [1218b/mi] 90cal 52/59rpm 2) 0.08mi - 1:28(18:21/mi) 63/68bpm [1156b/mi] 9cal 44/57rpm
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0.4mi ,
7:54
Walk - General
1) 0.42mi - 7:54(18:57/mi) 91/102bpm [1724b/mi] 43cal 55/62rpm
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4mi ,
51:02
Run - Threshold
1) 1mi - 12:36(12:36/mi) 119/132bpm [1499b/mi] 79cal 2) 1mi - 11:33(11:33/mi) 137/144bpm [1583b/mi] 103cal 3) 1mi - 11:44(11:44/mi) 143/151bpm [1679b/mi] 96cal 4) 0.55mi - 6:42(12:11/mi) 149/154bpm [1815b/mi] 57cal 5) 0.48mi - 8:27(17:43/mi) 124/153bpm [2197b/mi] 41cal Project Joker threshold on tired legs after long run yesterday. Rest day tomorrow!
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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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Wed 10th Apr
Apr 10
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Thu 11th Apr
Apr 11
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1.3mi ,
43:00
Cross - Elliptical
1) 1.25mi - 43:00(34:24/mi) 325cal 1.74/0mph
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1.7mi ,
42:47
Walk - General
1) 1mi - 24:47(24:47/mi) 77/89bpm [1909b/mi] 93cal 35/80rpm 2) 0.68mi - 17:59(26:24/mi) 69/81bpm [1821b/mi] 55cal 31/79rpm
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1.2mi ,
31:36
Walk - General
1) 1mi - 25:32(25:32/mi) 79/99bpm [2017b/mi] 99cal 36/76rpm 2) 0.24mi - 6:04(25:46/mi) 83/93bpm [2138b/mi] 23cal 34/77rpm OH rehab walk
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4.2mi ,
48:23
Run - Intervals
1) 4.2mi - 48:23(11:31/mi) 451cal 5.21/0mph
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0.9mi ,
15:41
Walk - General
1) 0.91mi - 15:41(17:19/mi) 84/96bpm [1455b/mi] 70cal 56/114rpm
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1mi ,
16:32
Walk - General
1) 0.95mi - 16:32(17:28/mi) 76/89bpm [1327b/mi] 87cal 55/61rpm
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5.2mi ,
1:05:43
Run - Long Run
1) 0.14mi - 2:15(16:07/mi) 84/91bpm [1354b/mi] 9cal 2) 1mi - 12:35(12:35/mi) 129/140bpm [1623b/mi] 94cal 3) 1mi - 12:34(12:34/mi) 136/140bpm [1709b/mi] 97cal 4) 1mi - 12:38(12:38/mi) 143/152bpm [1806b/mi] 99cal 5) 1mi - 12:30(12:30/mi) 149/158bpm [1862b/mi] 102cal 6) 0.83mi - 9:44(11:44/mi) 153/159bpm [1795b/mi] 84cal 7) 0.24mi - 3:28(14:41/mi) 149/158bpm [2188b/mi] 26cal Felt easy but HR has 45% threshold. Didn’t feel hard at all.
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3mi ,
43:35
Run - Run-Walk
1) 3.01mi - 43:35(14:30/mi) 361cal 4.14/0mph Easy recovery on treadmill. Run/walk session hilly route.
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1.1mi ,
19:57
Walk - General
1) 1mi - 17:39(17:39/mi) 78/90bpm [1376b/mi] 102cal 54/62rpm 2) 0.12mi - 2:18(19:16/mi) 85/90bpm [1637b/mi] 9cal 53/60rpm
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4.4mi ,
52:50
Run - Threshold
1) 1mi - 12:38(12:38/mi) 128/138bpm [1617b/mi] 93cal 2) 1mi - 11:04(11:04/mi) 142/148bpm [1572b/mi] 97cal 3) 1mi - 10:52(10:52/mi) 150/155bpm [1630b/mi] 102cal 4) 0.72mi - 8:04(11:15/mi) 156/164bpm [1755b/mi] 74cal 5) 0.73mi - 10:00(13:44/mi) 143/164bpm [1964b/mi] 74cal 6) 0mi - 10(0/mi) 123/124bpm [INFb/mi] 7) 0mi - 2(0/mi) 122/122bpm [INFb/mi] Project Joker Threshold run. It didn’t rain!
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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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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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4.3mi ,
47:52
Run - Intervals
1) 0.48mi - 6:38(13:53/mi) 104/132bpm [1445b/mi] 34cal 2) 0.5mi - 5:10(10:20/mi) 137/145bpm [1416b/mi] 44cal 3) 0.27mi - 3:00(11:11/mi) 134/144bpm [1498b/mi] 24cal 4) 0.5mi - 5:22(10:43/mi) 144/150bpm [1544b/mi] 47cal 5) 0.27mi - 3:00(11:08/mi) 138/150bpm [1537b/mi] 24cal 6) 0.5mi - 5:03(10:05/mi) 149/157bpm [1503b/mi] 45cal 7) 0.27mi - 3:00(11:09/mi) 147/157bpm [1640b/mi] 27cal 8) 0.5mi - 5:15(10:29/mi) 157/164bpm [1646b/mi] 50cal 9) 0.27mi - 3:00(11:13/mi) 158/165bpm [1771b/mi] 28cal 10) 0.5mi - 5:07(10:14/mi) 167/172bpm [1708b/mi] 53cal 11) 0.01mi - 8(10:31/mi) 171/172bpm [1797b/mi] 1cal 12) 0.13mi - 3:00(22:33/mi) 147/171bpm [3316b/mi] 23cal 13) 0mi - 11(5:22:19/mi) 129/129bpm [41579b/mi] 1cal Project Joker intervals
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1.4mi ,
36:57
Walk - General
1) 1mi - 26:12(26:12/mi) 79/89bpm [2070b/mi] 98cal 40/80rpm 2) 0.42mi - 10:45(25:18/mi) 78/87bpm [1974b/mi] 38cal 41/79rpm
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1.5mi ,
37:31
Walk - General
1) 1mi - 24:01(24:01/mi) 81/92bpm [1946b/mi] 100cal 44/79rpm 2) 0.53mi - 13:30(25:20/mi) 79/92bpm [2001b/mi] 52cal 38/77rpm
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4.5mi ,
55:01
Run - Long Run
1) 1mi - 12:35(12:35/mi) 127/143bpm [1599b/mi] 98cal 2) 1mi - 12:12(12:12/mi) 138/148bpm [1684b/mi] 100cal 3) 1mi - 12:11(12:11/mi) 147/153bpm [1790b/mi] 102cal 4) 1mi - 12:01(12:01/mi) 149/157bpm [1791b/mi] 99cal 5) 0.52mi - 6:01(11:37/mi) 153/157bpm [1776b/mi] 53cal Project joker long run. Lovely morning.
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0.8mi ,
14:18
Walk - General
1) 0.8mi - 14:18(17:56/mi) 68/77bpm [1220b/mi] 76cal 53/68rpm
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1.2mi ,
20:47
Walk - General
1) 1mi - 16:52(16:52/mi) 75/86bpm [1265b/mi] 90cal 53/61rpm 2) 0.23mi - 3:54(16:59/mi) 68/75bpm [1155b/mi] 26cal 57/62rpm
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3.1mi ,
39:00
Run - Treadmill
1) 3.1mi - 39:00(12:35/mi) 323cal 4.77/0mph
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2.6mi ,
42:28
Walk - General
1) 2.62mi - 42:28(16:14/mi) 350cal 3.7/0mph
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1.1mi ,
17:04
Walk - General
1) 1mi - 15:43(15:43/mi) 89/115bpm [1399b/mi] 80cal 58/68rpm 2) 0.07mi - 1:21(18:53/mi) 102/106bpm [1927b/mi] 8cal 57/62rpm
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1.1mi ,
18:29
Walk - General
1) 1mi - 16:47(16:47/mi) 77/91bpm [1293b/mi] 91cal 57/63rpm 2) 0.11mi - 1:42(16:05/mi) 77/82bpm [1238b/mi] 11cal 60/62rpm
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4.4mi ,
51:45
Run - Threshold
1) 1mi - 12:31(12:31/mi) 128/143bpm [1601b/mi] 93cal 2) 1mi - 10:45(10:45/mi) 149/155bpm [1601b/mi] 98cal 3) 1mi - 10:45(10:45/mi) 160/166bpm [1721b/mi] 101cal 4) 0.75mi - 8:30(11:17/mi) 163/168bpm [1839b/mi] 83cal 5) 0.6mi - 9:15(15:18/mi) 142/167bpm [2173b/mi] 65cal Project Joker Threshold. Finally a sunny morning! Chilly though. Looks like I’m on track. 5 weeks to go.
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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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Wed 24th Apr
Apr 24
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Thu 25th Apr
Apr 25
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4mi ,
45:00
Run - Intervals
1) 4mi - 45:00(11:15/mi) 419cal 5.33/0mph Project Joker intervals
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1.9mi ,
45:01
Walk - General
1) 1mi - 23:48(23:48/mi) 72/82bpm [1713b/mi] 86cal 41/79rpm 2) 0.85mi - 21:13(25:04/mi) 74/83bpm [1855b/mi] 76cal 36/51rpm OH rehab walk
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1.4mi ,
31:45
Walk - General
1) 1mi - 23:55(23:55/mi) 79/101bpm [1889b/mi] 93cal 42/77rpm 2) 0.35mi - 7:50(22:34/mi) 79/87bpm [1783b/mi] 30cal 41/51rpm OH rehab walk
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4.8mi ,
1:00:01
Run - Long Run
1) 1mi - 12:47(12:47/mi) 122/136bpm [1560b/mi] 94cal 2) 1mi - 12:20(12:20/mi) 135/143bpm [1665b/mi] 99cal 3) 1mi - 12:17(12:17/mi) 142/150bpm [1745b/mi] 101cal 4) 1mi - 12:36(12:36/mi) 146/159bpm [1840b/mi] 100cal 5) 0.8mi - 10:01(12:30/mi) 148/152bpm [1851b/mi] 80cal Project Joker long run
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1.1mi ,
19:31
Walk - General
1) 1mi - 16:46(16:46/mi) 81/98bpm [1359b/mi] 96cal 57/71rpm 2) 0.14mi - 2:45(19:55/mi) 72/79bpm [1434b/mi] 12cal 50/63rpm
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1.1mi ,
18:07
Walk - General
1) 1mi - 16:02(16:02/mi) 81/101bpm [1299b/mi] 94cal 57/62rpm 2) 0.1mi - 2:05(21:02/mi) 71/79bpm [1493b/mi] 12cal 42/60rpm
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0mi ,
40:00
Cross - General
1) 0mi - 40:00(0/mi) 254cal
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2.8mi ,
40:00
Walk - General
1) 2.75mi - 40:00(14:34/mi) 319cal 4.12/0mph
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0.7mi ,
12:15
Walk - General
1) 0.74mi - 12:15(16:39/mi) 88/98bpm [1465b/mi] 68cal 58/62rpm
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1mi ,
17:07
Walk - General
1) 0.98mi - 17:07(17:30/mi) 82/99bpm [1435b/mi] 89cal 54/118rpm
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0.5mi ,
8:24
Walk - General
1) 0.52mi - 8:24(16:12/mi) 128/151bpm [2074b/mi] 54cal 54/67rpm
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3.1mi ,
32:26
Run - Tempo
1) 1mi - 10:36(10:36/mi) 145/161bpm [1536b/mi] 92cal 2) 1mi - 10:24(10:24/mi) 155/163bpm [1611b/mi] 100cal 3) 1mi - 10:27(10:27/mi) 166/175bpm [1735b/mi] 105cal 4) 0.11mi - 1:00(9:09/mi) 172/174bpm [1575b/mi] 11cal Test against PJ time
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1.1mi ,
14:13
Run - Easy
1) 1mi - 13:06(13:06/mi) 125/141bpm [1637b/mi] 93cal 2) 0.01mi - 13(15:03/mi) 132/133bpm [1987b/mi] 2cal 3) 0mi - 2(9:37/mi) 134/134bpm [1289b/mi] 4) 0.09mi - 52(10:08/mi) 134/136bpm [1359b/mi] 8cal 5k warm up
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