TeeBee

Last on at 10pm, 9th Dec 2024

F55 Greater London

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STATUS I don't wish it was easier, I just wish I was better.

Ranelagh Harriers

About Me
Teetotal vegetarian, according to Fleecy (I'm actually neither) Running keeps me sane and allows me to spend time with some of the nicest people you could meet. I could say the same thing about Fetch fetcheveryone.com/blog/24582/2020/12/413379 Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Slow down.

Recent Blogs
April - a 'good' month (*edit - Fetchfest added)	May 2024
Belated March	Apr 2024
Belated February	Mar 2024

My parkrun
Crane Park parkrun

Recent Training
9th Dec	General	0.2mi	2:18
9th Dec	General	0.5mi	5:29
9th Dec	Boot Camp	0mi	45:00
9th Dec	General	0.6mi	10:00
4th Dec	General	0.5mi	4:41

12 Month Benchmarks	Run	Bike
Mile	8:01	4:12
5k	27:46	15:20
5mi	48:48	34:47
10k	1:00:54	44:14
10mi	2:19:58	0

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 347 Run 605 Walk 500

Recent Threads
700 miles in 2024
Thames Bridges challenge
What's making you smile today?

Buddies (51)

Followers (28)

Badges Collected	See available badges
+ 311 others

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	2008	2009	2010	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2023	2024	PB	WB
1mi	15					7:10 62.09		7:40 59.05	7:22 62.05		7:22 63.36				7:51 62.84	8:07 61.47	7:10 7:10/mi	63.36
5km	20			25:59 58.59	25:15 61.11	25:06 61.94		26:05 60.65	24:37 64.88			25:20 64.38	25:25 65.57	26:21 63.95	27:24 62.91	28:10 61.19	24:37 7:55/mi	65.57
7km	5				37:51 57.59	38:53 56.50	42:04 52.66		37:35 60.04	35:47 63.70							35:47 8:14/mi	63.70
5mi	1								45:56 56.73								45:56 9:11/mi	56.73
10km	11	52:44 58.22			55:42 56.58	54:38 58.14	1:07:07 47.72	57:09 56.55					53:56 63.17	55:43 61.85		1:01:36 57.95	52:44 8:29/mi	63.17
10mi	9	1:28:29 57.01	1:37:15 52.17	1:28:38 57.61	1:29:47 57.69	1:27:26 59.72		1:39:10 53.11	1:34:07 57.04	1:29:58 60.30							1:27:26 8:45/mi	60.30
13.1mi	9	1:57:57 55.86			2:05:12 54.32	2:03:19 55.60			2:09:50 53.79			2:17:16 52.55	2:26:55 50.26	2:08:42 57.38			1:57:57 9:00/mi	57.38
16mi	1							4:00:00 35.94									4:00:00 15:00/mi	35.94
20mi	1			3:20:57 51.66													3:20:57 10:03/mi	51.66
26.2mi	5			4:20:50 52.94		4:57:35 47.48	4:36:34 51.09		5:26:07 44.65			4:51:22 51.82					4:20:50 9:57/mi	52.94

2024		Result	WAVA	Distance
7 Sep	Thames Bridges Challenge (let's go round again)			11mi
17 Jul	Arethusa Mile	8:26	59.16	1mi
1 May	Arethusa Mile SB	8:07	61.47	1mi
14 Apr	RT Dorney 10k SB	1:01:36	57.95	10km
13 Jan	Osterley parkrun SB	28:10	61.19	5km
2023		Result	WAVA	Distance
7 Oct	The Doctor K Cup	30:56	55.72	5km
23 Aug	Arethusa Mile	8:08	60.65	1mi
19 Aug	Kempton Park 5k, 10k & Half Marathon	29:08	59.16	5km
9 Aug	Arethusa Mile	8:10	60.40	1mi
1 Aug	August Virtual Mile	8:08	60.65	1mi
26 Jul	Arethusa Mile	8:06	60.90	1mi
22 Jul	Thames Bridges Challenge			10mi
8 Jul	Worcester Pitchcroft parkrun SB	27:24	62.91	5km
1 Jul	July Virtual Mile	8:06	60.90	1mi
3 Jun	Nonsuch parkrun	31:00	55.60	5km
31 May	Arethusa Mile	7:55	62.31	1mi
17 May	Arethusa Mile	7:51	62.84	1mi
5 May	The Ealing Mile	8:03	61.28	1mi
1 May	May Virtual Mile SB	7:51	62.84	1mi
25 Feb	TBC Let's go round again!			10mi
2022		Result	WAVA	Distance
8 Oct	The Doctor K Cup			5km
19 Feb	TBC February			10mi
2021		Result	WAVA	Distance
28 Nov	Ranelagh Harriers Richmond 10K			10km
7 Aug	RunThrough Kempton Racecourse 5k, 10k & Half Marathon SB	26:21	63.95	5km
19 Jun	Richmond Park 10k June Run	57:16	60.18	10km
16 May	Royal Windsor River Trail 10K SB	55:43	61.85	10km
3 Apr	Kempton Park Races April 3rd SB	2:08:42	57.38	13.1mi
2020		Result	WAVA	Distance
31 Dec	10 Km Time Trial SB	53:56	63.17	10km
8 Nov	10 Km Time Trial	55:44	61.13	10km
24 Oct	5 Km Time Trial	26:00	64.10	5km
17 Oct	The Doctor K Cup	36:20	45.87	5km
13 Sep	Farnham Pilgrim Half Marathon SB	2:26:55	50.26	13.1mi
23 Aug	10 Km Time Trial	55:25	61.47	10km
12 Jul	5 Km Time Trial SB	25:25	65.57	5km
14 Jun	5 Km Time Trial	25:41	64.89	5km
2019		Result	WAVA	Distance
30 Nov	Osterley parkrun	25:41	64.19	5km
29 Sep	Ealing Half Marathon	2:21:17	51.65	13.1mi
14 Apr	Boston Marathon UK SB	4:51:22	51.82	26.2mi
6 Apr	Brooklands parkrun SB	25:20	64.38	5km
17 Mar	Hampton Court Palace Half Marathon SB	2:17:16	52.55	13.1mi
2018		Result	WAVA	Distance
9 Sep	Farnham Pilgrim Half Marathon			13.1mi
28 Jul	Big Fetch Mile - Woking SB	7:22	63.36	1mi
2017		Result	WAVA	Distance
15 Oct	Cabbage Patch 10 SB	1:29:58	60.30	10mi
30 Sep	The Doctor K Cup			5km
28 Jul	Wedding Day 7K PB	35:47	63.70	7km
28 Jan	SEAA XC Champs - Parliament Hill	46:42	55.48	8km
2016		Result	WAVA	Distance
17 Dec	Crane Park parkrun PB	24:37	64.88	5km
29 Oct	Beachy Head Marathon SB	5:26:07	44.65	26.2mi
3 Aug	Arethusa Mile SB	7:22	62.05	1mi
29 Jul	Wedding Day 7k SB	37:35	60.04	7km
5 Jun	Dorking 10 SB	1:34:07	57.04	10mi
4 May	GRG Wimbledon Trail Series: Race 1 PB	45:56	56.73	5mi
12 Mar	Thames Meander Spring Half SB	2:09:50	53.79	13.1mi
27 Feb	Thames Bridges Challenge 4			10mi
31 Jan	Marrakesh Half Marathon	2:27:03	47.49	13.1mi
23 Jan	Crane Park parkrun	25:21	62.40	5km
2015		Result	WAVA	Distance
25 Dec	Crane Park parkrun SB	26:05	60.65	5km
5 Dec	Bedfont Lakes parkrun	26:28	59.77	5km
26 Sep	Thames Bridges Challenge Ham Something PB	4:00:00	35.94	16mi
6 Sep	Richmond Running Festival Kew Gardens 10k SB	57:09	56.55	10km
21 May	Ranelagh Magic Mile SB	7:40	59.05	1mi
28 Feb	Self Transcendence Battersea Park 10M SB	1:39:10	53.11	10mi
2014		Result	WAVA	Distance
19 Oct	Cabbage Patch 10			10mi
7 Sep	Ashtead 10K SB	1:07:07	47.72	10km
2 Aug	London Triathlon (sprint)	1:54:20		0.75km/20km/5km
25 Jul	Wedding Day 7k SB	42:04	52.66	7km
23 Feb	Tokyo Marathon SB	4:36:34	51.09	26.2mi
2013		Result	WAVA	Distance
22 Dec	Portsmouth Coastal Waterside Marathon SB	4:57:35	47.48	26.2mi
25 Oct	Test mile at Barn Elms Track PB	7:10	62.09	1mi
20 Oct	Cabbage Patch 10 PB	1:27:26	59.72	10mi
29 Sep	Ealing Half Marathon SB	2:03:19	55.60	13.1mi
26 Jul	Wedding Day 7k SB	38:53	56.50	7km
23 Jun	Ranelagh Harriers Richmond 10k SB	54:38	58.14	10km
27 Apr	Crane Park parkrun SB	25:06	61.94	5km
3 Mar	surrey tempest			10mi
2012		Result	WAVA	Distance
21 Oct	Cabbage Patch 10 SB	1:29:47	57.69	10mi
6 Oct	Crane parkrun SB	25:15	61.11	5km
30 Sep	Ealing Half Marathon SB	2:05:12	54.32	13.1mi
7 Jul	Crane parkrun	25:35	60.31	5km
29 Jun	Wedding Day 7K SB	37:51	57.59	7km
24 Jun	Ranelagh Harriers Richmond 10K SB	55:42	56.58	10km
15 Apr	Thames Towpath 10	1:36:07	53.88	10mi
2010		Result	WAVA	Distance
17 Oct	Cabbage Patch 10 SB	1:28:38	57.61	10mi
8 May	Bushy parkrun SB	25:59	58.59	5km
18 Apr	Brighton Marathon PB	4:20:50	52.94	26.2mi
14 Mar	Surrey Spitfire 20 PB	3:20:57	51.66	20mi
2009		Result	WAVA	Distance
18 Oct	Cabbage Patch 10 SB	1:37:15	52.17	10mi
2008		Result	WAVA	Distance
19 Oct	Cabbage Patch 10 SB	1:28:29	57.01	10mi
29 Jun	Dysart Dash 10K PB	52:44	58.22	10km
2 Mar	Reading Half Marathon PB	1:57:57	55.86	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	38	38	29	46	39	32	18	38	26	38	40	3	384
2024	65	48	48	58	35	45	37	49	70	71	73	13	612
2024	13	24	23	34	22	39	14	53	5	24	21	0	271
2023	42	32	37	45	38	49	80	27	34	49	26	40	500
2023	63	52	42	54	47	48	42	50	37	48	58	62	604
2023	40	25	34	26	45	17	22	30	41	38	19	10	346
2022	26	17	23	27	21	43	72	19	21	27	21	35	352
2022	0	0	0	0	0	0	0	0.5	0	0	0	0	0.5
2022	0	0	17	25	42	51	22	35	43	55	57	49	396
2022	38	38	18	34	46	38	24	27	21	51	26	14	373
2021	16	23	7	19	27	18	35	13	21	17	6	15	217
2021	109	84	93	86	83	93	85	77	68	49	69	12	906
2021	25	9	5	39	34	38	20	30	30	24	0	18	272
2020	17	6	8	1	12	20	20	30	16	35	24	29	218
2020	1.6	0.4	0	0	0	0	0	0	0	0	0	0	2
2020	106	62	102	99	112	100	84	90	93	91	90	100	1127
2020	17	21	5	0	34	18	20	15	39	30	33	10	241
2019	19	6	11	2	26	1	23	25	43	13	19	11	200
2019	0	0	0	0.2	2.3	2.6	2.1	2.3	5	1.4	2.9	1.4	20.2
2019	87	104	129	47	16	47	62	84	96	64	70	104	911
2019	20	8	0	0	0	53	26	22	99	14	5	3	250
2018	0	0	0	0	0	21	0	15	37	7	17	39	135
2018	0	0	0	0	0	0	0	0	0	0	0	0.5	0.5
2018	95	17	14	30	48	76	69	79	82	73	80	96	759
2018	0	0	0	0	0	0	0	0	0	12	2	0	14
2017	0	0	0	0	0	104	0	0	0	0	0	0	104
2017	66	50	66	47	84	22	78	74	57	65	53	60	722
2017	0	0	0	46	0	0	0	0	0	0	0	0	46
2016	0	0	0	0	0	0.5	0	0	0	0	0	0	0.5
2016	88	44	67	81	73	81	99	87	128	96	77	79	1000
2016	0	11	0	18	25	0	18	20	0	0	0	0	91
2015	0	0	0	0	0	6	0	0	0	0	5	0	11
2015	0	0	0	0.7	0	0	0	0	0	0	1.6	0	2.3
2015	56	69	12	50	50	70	60	60	60	37	52	61	637
2015	91	130	97	156	95	124	50	92	0	0	0	0	834
2014	0	0	0	0	10	0	0	0	0	0	0	0	10
2014	1.2	4.8	2.3	0.2	0	0	0.9	0.8	0	0	0	0	10.1
2014	59	41	0	0	9	24	34	23	34	51	41	29	346
2014	69	23	91	176	94	111	132	124	87	60	0	0	968
2013	0	0	0	0	0.8	2.3	2.8	2.1	0	0	0	0	8
2013	78	44	82	54	73	74	70	75	84	57	127	119	937
2013	0	0	0	0	0	0	0	29	0	16	0	0	45
2012	58	15	94	70	67	63	74	47	96	59	61	33	737
2012	0	0	0	21	0	0	0	0	0	0	0	0	21
2011	23	54	70	36	62	68	60	8	3	10	6	22	422
2010	94	83	119	86	54	25	0	59	71	71	45	0	707
2009	72	52	0	0	6	27	33	67	66	71	78	70	541
2008	0	0	13	0	19	76	51	73	0	60	69	0	361
2006	0	0	0	16	20	3	0	25	34	12	0	0	110
2004	0	0	3	0	0	0	0	0	0	0	0	0	3
2003	0	0	0	0	7	0	0	0	9	27	14	7	64

Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19
0.5mi, 8:51 Walk - General 1) 0.52mi - 8:51(17:01/mi) 95/106bpm [1616b/mi] 44cal 59/68rpm 3.53/4.24mph Add a comment	4mi, 52:07 Run - General 1) 0.31mi - 4:00(13:06/mi) 122/132bpm [1598b/mi] 28cal 4.58/4.84mph 2) 0.06mi - 1:00(18:08/mi) 124/133bpm [2248b/mi] 5cal 3.31/4.51mph 3) 0.32mi - 4:00(12:38/mi) 130/143bpm [1643b/mi] 30cal 4.75/4.93mph 4) 0.06mi - 1:00(18:07/mi) 132/137bpm [2391b/mi] 6cal 3.31/4.95mph 5) 0.32mi - 4:00(12:34/mi) 130/143bpm [1633b/mi] 29cal 4.78/5.3mph 6) 0.05mi - 1:00(18:28/mi) 129/138bpm [2382b/mi] 5cal 3.25/4.82mph 7) 0.33mi - 4:00(12:05/mi) 132/144bpm [1595b/mi] 30cal 4.97/5.3mph 8) 0.05mi - 1:00(18:32/mi) 138/144bpm [2557b/mi] 6cal 3.24/4.95mph 9) 0.33mi - 4:00(12:02/mi) 138/146bpm [1661b/mi] 31cal 4.99/5.49mph 10) 0.06mi - 1:00(17:46/mi) 135/142bpm [2399b/mi] 5cal 3.38/5.13mph 11) 0.33mi - 4:00(11:59/mi) 137/146bpm [1642b/mi] 30cal 5.01/5.53mph 12) 0.06mi - 1:00(17:19/mi) 139/144bpm [2408b/mi] 6cal 3.46/4.97mph 13) 0.33mi - 4:00(12:14/mi) 137/146bpm [1676b/mi] 29cal 4.91/5.38mph 14) 0.05mi - 1:00(18:36/mi) 137/141bpm [2547b/mi] 5cal 3.23/4.82mph 15) 0.33mi - 4:00(12:08/mi) 142/150bpm [1723b/mi] 31cal 4.95/5.16mph 16) 0.06mi - 1:00(17:12/mi) 142/147bpm [2442b/mi] 5cal 3.49/4.99mph 17) 0.34mi - 4:00(11:47/mi) 141/151bpm [1661b/mi] 30cal 5.09/5.38mph 18) 0.05mi - 1:00(18:41/mi) 141/148bpm [2635b/mi] 5cal 3.21/5.16mph 19) 0.33mi - 4:00(12:02/mi) 142/150bpm [1708b/mi] 29cal 4.99/5.32mph 20) 0.06mi - 1:00(17:23/mi) 137/146bpm [2382b/mi] 4cal 3.45/4.36mph 21) 0.16mi - 2:07(13:03/mi) 137/146bpm [1788b/mi] 15cal 4.6/5.45mph Add a comment 0.3mi, 6:10 Walk - General 1) 0.32mi - 6:10(19:00/mi) 93/105bpm [1768b/mi] 29cal 56/60rpm 3.16/3.7mph Add a comment 0.3mi, 6:19 Walk - General 1) 0.27mi - 6:19(23:33/mi) 100/122bpm [2354b/mi] 28cal 46/58rpm 2.55/3.26mph Add a comment 0.5mi, 5:26 Run - General 1) 0.48mi - 5:26(11:19/mi) 141/157bpm [1596b/mi] 45cal 5.3/6.24mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.3mi, 9:05 Walk - General 1) 0.33mi - 9:05(27:33/mi) 92/111bpm [2534b/mi] 38cal 36/65rpm 2.18/9.48mph Add a comment	0mi, 1:00:00 Cross - Weights Weights session - Strength phase (except for DLs) session 12, wk beg 11th Nov Dead lift This week: Warm up - 1 x 10 @ 39Kg 4 sets x 8 @ 43Kg Pretty good, especially as had a tweaked back earlier in the week. If all OK with back during the week, can try 9 reps next week Chest press This week: 3 sets x 7 @ 21Kg Much harder work this week Keep at 7 Pull over with glute bridge This week: 4 sets x 7 @18Kg Can go up to 8 db row This week: 4 sets x 8 for L and 7 R @16Kg L arm felt ok, but reached it's maximum Keep at 8 L and 7 R Split squat This week: 4 sets x 7 @18Kg ES Move up to 4 sets x 8 @ 18Kg ES Add a comment	2.7mi, 47:12 Walk - General 1) 0.62mi - 11:09(17:55/mi) 97/106bpm [1738b/mi] 53cal 57/87rpm 3.35/4.32mph 2) 0.62mi - 10:41(17:12/mi) 100/110bpm [1719b/mi] 53cal 59/87rpm 3.49/3.97mph 3) 0.62mi - 11:01(17:45/mi) 101/118bpm [1792b/mi] 56cal 55/62rpm 3.38/4.51mph 4) 0.62mi - 10:51(17:26/mi) 99/110bpm [1726b/mi] 53cal 53/59rpm 3.44/4.44mph 5) 0.17mi - 3:30(20:36/mi) 102/108bpm [2100b/mi] 12cal 23/58rpm 2.91/3.32mph Add a comment 1.9mi, 13:41 Bike - General 1) 1.89mi - 13:41(7:14/mi) 115/141bpm [832b/mi] 73cal 8.3/11.88mph Add a comment 3.2mi, 29:17 Run - parkrun Crane Very happy with this, concentrated on 'float' cues and keeping breathing under control all the way round. Fastest course time/best age grade since May 2023. 1) 0.62mi - 5:50(9:22/mi) 154/171bpm [1444b/mi] 53cal 6.4/6.85mph 2) 0.62mi - 5:40(9:08/mi) 169/176bpm [1543b/mi] 58cal 6.57/6.91mph 3) 0.62mi - 5:43(9:13/mi) 181/183bpm [1667b/mi] 63cal 6.52/7.03mph 4) 0.62mi - 5:49(9:21/mi) 181/187bpm [1693b/mi] 63cal 6.41/7.01mph 5) 0.62mi - 5:38(9:03/mi) 181/190bpm [1639b/mi] 62cal 6.63/6.99mph 6) 0.08mi - 37(7:37/mi) 183/186bpm [1392b/mi] 7cal 7.89/7.43mph 16th Nov 2024, 5:02pm Sombrero-ho-ho-ho wrote: That's brilliant! Best for 18 months is EPIC! :-) Well done medal 16th Nov 2024, 7:44pm TeeBee wrote: Thanks Som heart 16th Nov 2024, 8:54pm LindsD wrote: Bloody excellent 16th Nov 2024, 9:21pm angelrose wrote: Great job - well done! :) Add a comment 0.6mi, 6:27 Run - General 1) 0.39mi - 4:00(10:19/mi) 147/160bpm [1516b/mi] 35cal 5.82/6.28mph 2) 0.06mi - 1:00(16:18/mi) 150/160bpm [2446b/mi] 8cal 3.68/6.28mph 3) 0.15mi - 1:27(9:36/mi) 142/156bpm [1364b/mi] 11cal 6.25/6.57mph Add a comment 1.7mi, 9:45 Bike - General 1) 1.69mi - 9:45(5:47/mi) 118/144bpm [681b/mi] 57cal 10.39/15.01mph Add a comment	0.3mi, 6:09 Walk - General 1) 0.51mi - 10:53(21:21/mi) 83/104bpm [1773b/mi] 41cal 29/83rpm 2.81/12.96mph Add a comment 6.4mi, 1:16:08 Run - General Another run with A 1) 0.25mi - 3:00(12:04/mi) 133/144bpm [1604b/mi] 23cal 4.97/6.05mph 2) 0.06mi - 1:00(17:21/mi) 128/142bpm [2221b/mi] 6cal 3.46/5.26mph 3) 0.26mi - 3:00(11:29/mi) 135/152bpm [1551b/mi] 24cal 5.22/5.8mph 4) 0.06mi - 1:00(16:18/mi) 140/150bpm [2281b/mi] 7cal 3.68/5.82mph 5) 0.28mi - 3:00(10:47/mi) 144/155bpm [1553b/mi] 25cal 5.57/5.95mph 6) 0.06mi - 1:00(17:14/mi) 141/149bpm [2431b/mi] 7cal 3.48/5.85mph 7) 0.27mi - 3:00(11:02/mi) 142/156bpm [1567b/mi] 24cal 5.44/5.82mph 8) 0.06mi - 1:00(17:43/mi) 146/152bpm [2586b/mi] 7cal 3.39/5.68mph 9) 0.27mi - 3:00(11:07/mi) 144/163bpm [1601b/mi] 24cal 5.4/5.8mph 10) 0.06mi - 1:00(16:40/mi) 143/153bpm [2382b/mi] 7cal 3.6/5.68mph 11) 0.28mi - 3:00(10:33/mi) 147/161bpm [1551b/mi] 25cal 5.68/6.24mph 12) 0.06mi - 1:00(17:21/mi) 156/162bpm [2706b/mi] 9cal 3.46/5.72mph 13) 0.29mi - 3:00(10:28/mi) 152/163bpm [1590b/mi] 26cal 5.74/6.22mph 14) 0.06mi - 1:00(16:17/mi) 150/163bpm [2442b/mi] 7cal 3.69/6.26mph 15) 0.28mi - 3:00(10:33/mi) 148/161bpm [1561b/mi] 25cal 5.69/5.91mph 16) 0.06mi - 1:00(16:16/mi) 157/162bpm [2555b/mi] 9cal 3.69/5.85mph 17) 0.29mi - 3:00(10:13/mi) 151/162bpm [1543b/mi] 25cal 5.87/6.16mph 18) 0.05mi - 1:00(19:00/mi) 157/165bpm [2982b/mi] 9cal 3.16/5.89mph 19) 0.29mi - 3:00(10:31/mi) 151/161bpm [1589b/mi] 25cal 5.7/6.14mph 20) 0.06mi - 1:00(16:23/mi) 149/154bpm [2440b/mi] 6cal 3.66/5.53mph 21) 0.28mi - 3:00(10:47/mi) 152/164bpm [1640b/mi] 25cal 5.56/6.18mph 22) 0.06mi - 1:00(15:30/mi) 153/165bpm [2372b/mi] 7cal 3.87/5.47mph 23) 0.27mi - 3:00(10:56/mi) 149/157bpm [1629b/mi] 24cal 5.49/5.76mph 24) 0.06mi - 1:00(16:49/mi) 148/154bpm [2490b/mi] 6cal 3.57/5.45mph 25) 0.28mi - 3:00(10:39/mi) 148/158bpm [1575b/mi] 23cal 5.64/5.8mph 26) 0.06mi - 1:00(16:36/mi) 140/157bpm [2323b/mi] 6cal 3.61/5.7mph 27) 0.28mi - 3:00(10:37/mi) 146/152bpm [1549b/mi] 22cal 5.65/6.16mph 28) 0.06mi - 1:00(17:12/mi) 145/151bpm [2493b/mi] 5cal 3.49/5.45mph 29) 0.27mi - 3:00(11:15/mi) 152/162bpm [1711b/mi] 24cal 5.33/6.43mph 30) 0.06mi - 1:00(17:29/mi) 151/157bpm [2639b/mi] 7cal 3.43/5.72mph 31) 0.28mi - 3:00(10:42/mi) 154/166bpm [1648b/mi] 25cal 5.61/5.89mph 32) 0.06mi - 1:00(17:24/mi) 156/163bpm [2713b/mi] 8cal 3.45/5.74mph 33) 0.28mi - 3:00(10:54/mi) 151/160bpm [1646b/mi] 23cal 5.5/6.28mph 34) 0.05mi - 1:00(18:51/mi) 149/155bpm [2810b/mi] 6cal 3.18/5.7mph 35) 0.28mi - 3:00(10:52/mi) 148/159bpm [1608b/mi] 20cal 5.52/6.53mph 36) 0.06mi - 1:00(17:34/mi) 148/159bpm [2599b/mi] 5cal 3.42/5.32mph 37) 0.24mi - 3:00(12:40/mi) 137/149bpm [1735b/mi] 17cal 4.74/5.97mph 38) 0.08mi - 1:00(11:46/mi) 154/157bpm [1812b/mi] 8cal 5.1/5.97mph 39) 0.01mi - 8(13:44/mi) 155/156bpm [2129b/mi] 1cal 4.37/4.84mph 17th Nov 2024, 7:43pm angelrose wrote: Nice :) 17th Nov 2024, 9:44pm LindsD wrote: Lovely Add a comment 0.3mi, 5:55 Walk - General 1) 0.32mi - 5:55(18:22/mi) 87/100bpm [1599b/mi] 28cal 52/62rpm 3.27/4.32mph Add a comment	0.8mi, 14:49 Walk - General 1) 0.62mi - 11:27(18:25/mi) 88/106bpm [1621b/mi] 53cal 56/61rpm 3.26/3.7mph 2) 0.17mi - 3:22(19:23/mi) 87/94bpm [1686b/mi] 15cal 55/58rpm 3.1/3.4mph Add a comment 0.3mi, Run - General 1) 0mi - 0(12:38/mi) 75/75bpm [948b/mi] 4.75/0mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.6mi, 10:24 Walk - General There and back 1) 0.16mi - 3:24(21:50/mi) 84/90bpm [1834b/mi] 14cal 55/60rpm 2.75/2.98mph Add a comment	1.2mi, 21:31 Walk - General 1) 0.62mi - 11:12(18:01/mi) 100/107bpm [1801b/mi] 54cal 59/62rpm 3.33/4.53mph 2) 0.55mi - 10:19(18:42/mi) 97/105bpm [1814b/mi] 41cal 34/60rpm 3.21/3.88mph Add a comment 5mi, 59:22 Run - Coached Continuation of last week's session - Tempo/Threshold/Tempo at increasing distance. 600s; 800s; not enough time to do 1000s, so did 400s - Tempo/Threshold/Tempo/Threshold 1) 0.55mi - 8:40(15:39/mi) 118/153bpm [1846b/mi] 52cal 3.84/6.1mph 600s 2) 0.62mi - 6:23(10:16/mi) 152/169bpm [1559b/mi] 59cal 5.85/6.66mph 3) 0.51mi - 5:06(10:00/mi) 168/173bpm [1680b/mi] 52cal 6/6.93mph Rest 4) 0.41mi - 7:19(17:56/mi) 122/169bpm [2189b/mi] 40cal 3.34/6.03mph 800s 5) 0.62mi - 6:22(10:14/mi) 158/175bpm [1617b/mi] 59cal 5.86/6.24mph 6) 0.62mi - 5:54(9:30/mi) 176/181bpm [1672b/mi] 63cal 6.31/6.85mph 7) 0.34mi - 3:30(10:20/mi) 174/178bpm [1799b/mi] 36cal 5.8/6.12mph Rest 8) 0.16mi - 3:00(18:22/mi) 147/178bpm [2699b/mi] 19cal 3.27/5.66mph 400s 9) 0.62mi - 6:05(9:48/mi) 171/180bpm [1675b/mi] 60cal 6.12/6.99mph 10) 0.42mi - 4:01(9:35/mi) 179/183bpm [1715b/mi] 42cal 6.26/7.16mph Rest 11) 0.16mi - 3:03(19:04/mi) 154/183bpm [2937b/mi] 20cal 3.15/6.64mph 19th Nov 2024, 7:09pm LindsD wrote: Well done. Looks good. Add a comment 0.6mi, 11:45 Walk - General There and back 1) 0.34mi - 5:45(16:48/mi) 94/100bpm [1580b/mi] 31cal 59/64rpm 3.57/20.22mph Add a comment
Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26
1mi, Walk - General Walk to work Add a comment 0.8mi, 15:41 Walk - General 1) 0.62mi - 11:36(18:40/mi) 95/109bpm [1774b/mi] 57cal 56/60rpm 3.21/3.7mph 2) 0.21mi - 4:05(19:33/mi) 96/104bpm [1876b/mi] 19cal 54/59rpm 3.07/3.38mph Add a comment	4.3mi, 57:12 Run - General 1) 0.3mi - 4:00(13:26/mi) 130/140bpm [1747b/mi] 28cal 4.46/5.3mph 2) 0.05mi - 1:00(18:22/mi) 123/133bpm [2259b/mi] 5cal 3.27/4.82mph 3) 0.31mi - 4:00(12:52/mi) 133/145bpm [1711b/mi] 30cal 4.66/4.88mph 4) 0.06mi - 1:00(16:27/mi) 135/143bpm [2220b/mi] 6cal 3.65/4.84mph 5) 0.31mi - 4:00(13:04/mi) 135/144bpm [1764b/mi] 29cal 4.59/4.86mph 6) 0.07mi - 1:00(15:07/mi) 133/144bpm [2010b/mi] 5cal 3.97/4.36mph 7) 0.32mi - 4:00(12:33/mi) 136/149bpm [1707b/mi] 29cal 4.78/5.36mph 8) 0.05mi - 1:00(20:45/mi) 143/149bpm [2967b/mi] 7cal 2.89/5.26mph 9) 0.32mi - 4:00(12:33/mi) 143/149bpm [1795b/mi] 30cal 4.78/5.28mph 10) 0.06mi - 1:00(17:13/mi) 139/146bpm [2392b/mi] 6cal 3.49/5.28mph 11) 0.33mi - 4:00(12:15/mi) 137/146bpm [1679b/mi] 30cal 4.9/5.18mph 12) 0.06mi - 1:00(17:34/mi) 142/147bpm [2495b/mi] 6cal 3.41/4.93mph 13) 0.32mi - 4:00(12:29/mi) 139/151bpm [1734b/mi] 29cal 4.81/5.26mph 14) 0.06mi - 1:00(18:00/mi) 134/144bpm [2413b/mi] 5cal 3.33/4.93mph 15) 0.31mi - 4:00(12:50/mi) 141/157bpm [1809b/mi] 29cal 4.68/4.95mph 16) 0.07mi - 1:00(15:15/mi) 140/148bpm [2135b/mi] 5cal 3.93/4.78mph 17) 0.32mi - 4:00(12:34/mi) 146/151bpm [1834b/mi] 30cal 4.78/5.41mph 18) 0.06mi - 1:00(17:57/mi) 146/152bpm [2621b/mi] 6cal 3.34/5.01mph 19) 0.31mi - 4:00(12:43/mi) 150/158bpm [1907b/mi] 28cal 4.72/5.51mph 20) 0.05mi - 1:00(18:22/mi) 148/155bpm [2719b/mi] 7cal 3.27/4.55mph 21) 0.32mi - 4:00(12:24/mi) 146/153bpm [1810b/mi] 31cal 4.84/5.11mph 22) 0.06mi - 1:00(17:38/mi) 135/144bpm [2381b/mi] 5cal 3.4/4.7mph 23) 0.17mi - 2:12(12:34/mi) 138/148bpm [1735b/mi] 16cal 4.77/4.86mph 21st Nov 2024, 8:18pm Sombrero-ho-ho-ho wrote: Nice session! :-) Add a comment 0.3mi, 5:33 Walk - General 1) 0.33mi - 5:33(17:01/mi) 95/108bpm [1617b/mi] 32cal 60/63rpm 3.53/3.82mph Add a comment 0.5mi, 5:34 Run - General 1) 0.48mi - 5:34(11:30/mi) 140/154bpm [1610b/mi] 46cal 5.22/5.87mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.6mi, 12:00 Walk - General There and back 1) 0.31mi - 8:00(25:30/mi) 94/102bpm [2397b/mi] 38cal 41/71rpm 2.35/3.4mph Add a comment	0.7mi, 14:04 Walk - General 1) 0.35mi - 7:04(20:26/mi) 89/96bpm [1818b/mi] 30cal 52/58rpm 2.94/3.57mph Add a comment 0mi, 1:00:00 Cross - Weights Weights session - Strength phase (except for DLs) session 13, wk beg 18th Nov Dead lift This week: Warm up - 1 x 10 @ 39Kg 4 sets x 8 @ 43Kg Straightforward, should have done 9 but forgot to update schedule. Do 9 reps next week Chest press This week: 3 sets x 7 @ 21Kg Still not making any progress Keep at 7 Pull over with glute bridge This week: 4 sets x 7 @18Kg Can go up to 8 db row This week: 4 sets x 8 L and 7 R @16Kg Keep at 8 L and 7 R Split squat This week: 4 sets x 7 @18Kg ES Move up to 4 sets x 8 @ 18Kg ES Add a comment 0.3mi, 6:38 Walk - General 1) 0.32mi - 6:38(21:02/mi) 99/116bpm [2082b/mi] 30cal 45/60rpm 2.85/24.48mph Add a comment 1.2mi, 21:29 Walk - General 1) 0.62mi - 11:11(17:58/mi) 94/106bpm [1688b/mi] 52cal 59/63rpm 3.34/29.87mph 2) 0.54mi - 10:18(19:03/mi) 93/103bpm [1772b/mi] 45cal 56/60rpm 3.15/3.8mph Add a comment	3.2mi, 29:42 Run - parkrun Old Deer Park Event pb 1) 0.62mi - 5:48(9:21/mi) 146/170bpm [1364b/mi] 49cal 6.42/6.8mph 2) 0.62mi - 5:37(9:02/mi) 165/171bpm [1490b/mi] 56cal 6.64/6.89mph 3) 0.62mi - 5:41(9:09/mi) 171/180bpm [1563b/mi] 59cal 6.56/6.87mph 4) 0.62mi - 5:52(9:27/mi) 179/183bpm [1691b/mi] 63cal 6.35/6.76mph 5) 0.62mi - 5:50(9:23/mi) 182/184bpm [1707b/mi] 64cal 6.4/6.85mph 6) 0.11mi - 54(8:26/mi) 185/187bpm [1561b/mi] 10cal 7.11/6.93mph 23rd Nov 2024, 11:04am LindsD wrote: Nice! 23rd Nov 2024, 2:45pm Sombrero-ho-ho-ho wrote: Boom! Nice event pb 👌 23rd Nov 2024, 8:13pm angelrose wrote: Nice work :) Add a comment	2.9mi, 34:48 Run - General Pretty tired by this point - tried to keep effort levels low. 1) 0.28mi - 3:00(10:52/mi) 154/160bpm [1673b/mi] 26cal 5.52/6.41mph 2) 0.06mi - 1:00(17:37/mi) 151/158bpm [2661b/mi] 8cal 3.4/5.47mph 3) 0.27mi - 3:00(11:10/mi) 149/159bpm [1665b/mi] 25cal 5.37/5.91mph 4) 0.06mi - 1:00(17:17/mi) 160/164bpm [2766b/mi] 9cal 3.47/5.87mph 5) 0.26mi - 3:00(11:30/mi) 148/156bpm [1702b/mi] 26cal 5.22/5.55mph 6) 0.06mi - 1:00(15:29/mi) 157/164bpm [2431b/mi] 9cal 3.87/5.26mph 7) 0.26mi - 3:00(11:20/mi) 152/159bpm [1723b/mi] 26cal 5.29/6.01mph 8) 0.06mi - 1:00(15:56/mi) 150/156bpm [2389b/mi] 8cal 3.77/5.22mph 9) 0.27mi - 3:00(11:04/mi) 151/158bpm [1672b/mi] 26cal 5.42/6.01mph 10) 0.06mi - 1:00(16:00/mi) 151/155bpm [2415b/mi] 7cal 3.75/5.72mph 11) 0.26mi - 3:00(11:39/mi) 154/162bpm [1794b/mi] 26cal 5.15/6.01mph 12) 0.06mi - 1:00(16:37/mi) 159/168bpm [2642b/mi] 9cal 3.61/5.24mph 13) 0.26mi - 3:00(11:34/mi) 157/161bpm [1816b/mi] 26cal 5.19/5.78mph 14) 0.07mi - 1:00(15:13/mi) 165/171bpm [2511b/mi] 9cal 3.94/5.41mph 15) 0.26mi - 3:00(11:39/mi) 163/175bpm [1899b/mi] 27cal 5.15/5.74mph 16) 0.06mi - 1:00(17:24/mi) 153/165bpm [2661b/mi] 7cal 3.45/5.41mph 17) 0.24mi - 2:48(11:32/mi) 158/165bpm [1823b/mi] 25cal 5.2/5.61mph Add a comment 4.4mi, 50:47 Run - General Decided to start out 4/1 until I started to tire. Made it to Richmond Bridge and then changed to 3/1. Stopped to change intervals on Garmin - hence two different entries. 1) 0.37mi - 4:00(10:47/mi) 142/150bpm [1531b/mi] 34cal 5.57/5.91mph 2) 0.06mi - 1:00(18:04/mi) 141/150bpm [2547b/mi] 7cal 3.32/5.63mph 3) 0.37mi - 4:00(10:50/mi) 137/144bpm [1484b/mi] 32cal 5.54/5.95mph 4) 0.06mi - 1:00(17:42/mi) 140/149bpm [2478b/mi] 7cal 3.39/5.22mph 5) 0.35mi - 4:00(11:18/mi) 136/153bpm [1536b/mi] 32cal 5.31/5.93mph 6) 0.06mi - 1:00(17:55/mi) 143/152bpm [2563b/mi] 7cal 3.35/5.91mph 7) 0.34mi - 4:00(11:51/mi) 137/152bpm [1625b/mi] 29cal 5.06/6.03mph 8) 0.06mi - 1:00(16:01/mi) 142/148bpm [2274b/mi] 6cal 3.75/5.82mph 9) 0.38mi - 4:00(10:26/mi) 149/160bpm [1556b/mi] 34cal 5.75/6.35mph 10) 0.06mi - 1:00(17:46/mi) 151/163bpm [2684b/mi] 7cal 3.38/5.89mph 11) 0.38mi - 4:00(10:36/mi) 153/161bpm [1621b/mi] 34cal 5.66/6.55mph 12) 0.06mi - 1:00(16:10/mi) 150/160bpm [2426b/mi] 7cal 3.71/5.36mph 13) 0.38mi - 4:00(10:39/mi) 153/164bpm [1631b/mi] 35cal 5.63/6.03mph 14) 0.06mi - 1:00(16:39/mi) 154/163bpm [2563b/mi] 8cal 3.6/5.68mph 15) 0.38mi - 4:00(10:37/mi) 153/164bpm [1625b/mi] 33cal 5.65/6.39mph 16) 0.06mi - 1:00(17:04/mi) 159/167bpm [2714b/mi] 8cal 3.52/5.45mph 17) 0.37mi - 4:00(10:42/mi) 156/164bpm [1669b/mi] 35cal 5.61/6.03mph 18) 0.06mi - 1:00(16:45/mi) 157/165bpm [2630b/mi] 8cal 3.58/5.45mph 19) 0.38mi - 4:00(10:36/mi) 154/161bpm [1633b/mi] 34cal 5.66/6.28mph 20) 0.06mi - 1:00(17:10/mi) 154/159bpm [2643b/mi] 7cal 3.5/5.87mph 21) 0.08mi - 47(9:57/mi) 145/149bpm [1443b/mi] 4cal 6.03/6.59mph 24th Nov 2024, 2:41pm LindsD wrote: That looks lovely 24th Nov 2024, 3:04pm TeeBee wrote: Yeah and not too windy until I got back into Twickenham (that's in a different entry) 24th Nov 2024, 3:50pm LindsD wrote: Aha. That's good. Wild here 24th Nov 2024, 4:42pm Sombrero-ho-ho-ho wrote: Nicely done. 24th Nov 2024, 7:20pm angelrose wrote: Nice work :) Add a comment 0.5mi, 5:00 Run - General Forget to press start for a little while Add a comment 0.3mi, 5:53 Walk - General 1) 0.33mi - 5:53(18:02/mi) 88/100bpm [1587b/mi] 28cal 59/117rpm 3.33/4.17mph Add a comment 1.2mi, 21:54 Walk - General 1) 0.62mi - 12:03(19:23/mi) 87/104bpm [1686b/mi] 51cal 39/60rpm 3.1/4.51mph 2) 0.54mi - 9:51(18:24/mi) 88/114bpm [1619b/mi] 41cal 35/59rpm 3.26/37.67mph Add a comment	2mi, Walk - General Skate shop and back Add a comment 0.3mi, 5:06 Walk - General 1) 0.25mi - 5:06(20:12/mi) 101/109bpm [2041b/mi] 22cal 56/61rpm 2.97/3.44mph Add a comment 0.2mi, 2:30 Run - General 1) 0.24mi - 2:30(10:23/mi) 121/130bpm [1255b/mi] 16cal 5.78/6.8mph Add a comment 0.5mi, 5:05 Run - General 1) 0.49mi - 5:05(10:23/mi) 133/154bpm [1380b/mi] 40cal 5.78/8.68mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.3mi, 8:36 Walk - General 1) 0.32mi - 8:36(27:13/mi) 86/109bpm [2341b/mi] 33cal 40/60rpm 2.2/3.36mph Add a comment	1mi, 19:04 Walk - General 1) 0.62mi - 11:24(18:20/mi) 94/103bpm [1724b/mi] 54cal 56/63rpm 3.27/4.13mph 2) 0.41mi - 7:39(18:40/mi) 92/100bpm [1718b/mi] 36cal 53/60rpm 3.21/3.63mph Add a comment 1.1mi, 18:02 Walk - General 1) 0.62mi - 10:33(16:59/mi) 92/105bpm [1563b/mi] 54cal 60/64rpm 3.53/4.32mph 2) 0.44mi - 7:28(16:51/mi) 94/110bpm [1583b/mi] 35cal 49/66rpm 3.56/3.8mph Add a comment 1mi, 20:18 Walk - General 1) 0.62mi - 12:19(19:48/mi) 110/146bpm [2177b/mi] 54cal 52/59rpm 3.03/3.51mph 2) 0.13mi - 2:59(22:26/mi) 110/120bpm [2468b/mi] 12cal 44/57rpm 2.67/3.53mph Add a comment 3.2mi, 50:53 Run - Coached 600m - with 3x randomly assigned 100m hard in each set (Awesome session ) 1) 0.62mi - 10:19(16:35/mi) 117/151bpm [1941b/mi] 57cal 3.62/5.99mph 2) 0.29mi - 7:49(26:42/mi) 115/149bpm [3071b/mi] 37cal 2.25/11.23mph Rep 1 - 3,4,6 [200m jog, 200m hard, 100m jog, 100m hard] 3) 0.36mi - 3:07(8:35/mi) 162/177bpm [1391b/mi] 28cal 6.99/9.71mph 4) 0.25mi - 6:15(24:58/mi) 125/178bpm [3121b/mi] 32cal 2.4/9.6mph Rep 2 - 1,3,6 [100m hard, 100m jog, 100m hard, 200m jog, 100m hard] 5) 0.37mi - 3:29(9:24/mi) 164/178bpm [1542b/mi] 30cal 6.38/11.54mph 6) 0.25mi - 6:03(24:05/mi) 133/179bpm [3202b/mi] 32cal 2.49/10.16mph Rep 3 - 1,3,4 [100m hard, 100m jog, 200m hard, 200m jog] 7) 0.36mi - 3:28(9:33/mi) 170/180bpm [1625b/mi] 32cal 6.28/10.75mph 8) 0.25mi - 6:04(24:33/mi) 132/172bpm [3241b/mi] 27cal 2.44/5.34mph Rep 4 - 4,5,6 [300m jog, 300m hard] 9) 0.37mi - 3:23(9:06/mi) 165/182bpm [1501b/mi] 32cal 6.59/8.75mph 10) 0.03mi - 56(27:59/mi) 176/182bpm [4925b/mi] 10cal 2.15/8.39mph Add a comment 1.2mi, 23:13 Walk - General 1) 0.62mi - 12:02(19:22/mi) 101/127bpm [1955b/mi] 53cal 54/58rpm 3.1/4.13mph 2) 0.55mi - 11:11(20:10/mi) 106/114bpm [2139b/mi] 48cal 49/68rpm 2.98/3.76mph Add a comment
Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3
0.5mi, 9:46 Walk - General 1) 0.51mi - 9:46(19:10/mi) 82/95bpm [1572b/mi] 45cal 55/59rpm 3.13/3.44mph Add a comment 1.7mi, 32:44 Walk - General 1) 0.62mi - 11:29(18:27/mi) 93/107bpm [1716b/mi] 54cal 54/63rpm 3.25/3.99mph 2) 0.62mi - 11:12(18:02/mi) 71/99bpm [1281b/mi] 30cal 55/59rpm 3.33/3.82mph 3) 0.48mi - 10:03(20:56/mi) 74/101bpm [1549b/mi] 16cal 21/61rpm 2.87/5.91mph Add a comment 1.8mi, 29:45 Walk - General 1) 0.62mi - 9:58(16:02/mi) 96/105bpm [1539b/mi] 52cal 60/65rpm 3.74/4.24mph 2) 0.62mi - 10:41(17:12/mi) 86/97bpm [1479b/mi] 55cal 59/64rpm 3.49/3.97mph 3) 0.56mi - 9:05(16:14/mi) 86/96bpm [1397b/mi] 49cal 60/64rpm 3.7/5.01mph Add a comment	0.5mi, 9:06 Walk - General 1) 0.45mi - 9:06(20:25/mi) 106/115bpm [2164b/mi] 41cal 50/58rpm 2.94/4.57mph Add a comment 4mi, 51:06 Run - General 1) 0.39mi - 5:00(12:49/mi) 126/134bpm [1616b/mi] 35cal 4.68/5.51mph 2) 0.05mi - 1:00(18:14/mi) 121/132bpm [2206b/mi] 5cal 3.29/4.68mph 3) 0.39mi - 5:00(12:41/mi) 133/146bpm [1686b/mi] 37cal 4.73/5.03mph 4) 0.06mi - 1:00(16:55/mi) 127/137bpm [2148b/mi] 5cal 3.55/4.91mph 5) 0.39mi - 5:00(12:51/mi) 136/153bpm [1749b/mi] 38cal 4.67/4.95mph 6) 0.06mi - 1:00(16:58/mi) 138/148bpm [2342b/mi] 6cal 3.54/4.78mph 7) 0.42mi - 5:00(12:02/mi) 136/146bpm [1636b/mi] 38cal 4.99/5.22mph 8) 0.06mi - 1:00(16:04/mi) 140/144bpm [2249b/mi] 7cal 3.73/5.05mph 9) 0.41mi - 5:00(12:07/mi) 144/154bpm [1745b/mi] 39cal 4.95/5.38mph 10) 0.06mi - 1:00(16:54/mi) 137/153bpm [2314b/mi] 5cal 3.55/5.03mph 11) 0.41mi - 5:00(12:10/mi) 140/153bpm [1702b/mi] 38cal 4.93/5.34mph 12) 0.06mi - 1:00(16:36/mi) 133/140bpm [2207b/mi] 5cal 3.61/5.09mph 13) 0.42mi - 5:00(11:58/mi) 140/152bpm [1675b/mi] 39cal 5.01/5.41mph 14) 0.05mi - 1:00(19:20/mi) 142/150bpm [2745b/mi] 6cal 3.1/5.16mph 15) 0.42mi - 5:00(11:55/mi) 143/156bpm [1704b/mi] 39cal 5.04/5.34mph 16) 0.06mi - 1:00(17:29/mi) 142/157bpm [2483b/mi] 5cal 3.43/5.3mph 17) 0.26mi - 3:06(12:06/mi) 147/153bpm [1778b/mi] 23cal 4.96/5.2mph Add a comment 0.3mi, 6:30 Walk - General 1) 0.34mi - 6:30(19:22/mi) 95/109bpm [1840b/mi] 28cal 57/62rpm 3.1/4.13mph Add a comment 0.3mi, 5:36 Walk - General 1) 0.26mi - 5:36(21:21/mi) 108/130bpm [2306b/mi] 24cal 52/59rpm 2.81/3.23mph Add a comment 0.5mi, 5:39 Run - General 1) 0.47mi - 5:39(11:58/mi) 141/151bpm [1687b/mi] 47cal 5.02/5.7mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.4mi, 9:58 Walk - General 1) 0.35mi - 9:58(28:18/mi) 92/105bpm [2603b/mi] 40cal 32/65rpm 2.12/3.51mph Add a comment	8.1mi, 49:20 Bike - General Sports therapist 1) 3.11mi - 18:47(6:03/mi) 116/133bpm [701b/mi] 98cal 9.93/14.26mph 2) 3.11mi - 19:39(6:19/mi) 106/138bpm [670b/mi] 78cal 9.49/14.97mph 3) 1.89mi - 10:55(5:47/mi) 108/122bpm [624b/mi] 42cal 10.39/13.9mph Add a comment 0mi, 1:00:00 Cross - Weights Weights session - Strength phase (except for DLs) session 14, wk beg 25th Nov Dead lift This week: Warm up - 1 x 10 @ 39Kg 4 sets x 9 @ 43Kg Straightforward. Do 10 reps next week Chest press This week: 3 sets x 7 @ 21Kg - changed arranged and used garden chairs for rest (higher start) Still hard Keep at 7 Pull over with glute bridge This week: 4 sets x 8 @18Kg Can go up to 9 db row This week: 4 sets x 8 L and 7 R @16Kg Keep at 8 L and 7 R (for one last week) Split squat This week: 4 sets x 8 @18Kg ES Keep at 4 sets x 8 @ 18Kg ES Add a comment	3.1mi, 28:43 Run - parkrun Osterley Mmmmm. Thought I'd try to just run to feel without pushing too hard, but mind games... Looks like I went off way too hard, and I had very little left for the bastard Osterley last Km. Still, fastest time for any parkrun course (and highest age grade) since 17th Feb. 1) 0.62mi - 5:33(8:56/mi) 154/173bpm [1376b/mi] 50cal 6.72/8.45mph 2) 0.62mi - 5:32(8:55/mi) 166/170bpm [1480b/mi] 55cal 6.73/6.99mph 3) 0.62mi - 5:46(9:17/mi) 183/186bpm [1699b/mi] 63cal 6.46/6.82mph 4) 0.62mi - 5:41(9:08/mi) 185/189bpm [1690b/mi] 64cal 6.57/6.85mph 5) 0.62mi - 6:03(9:44/mi) 186/189bpm [1811b/mi] 68cal 6.16/6.8mph 6) 0.02mi - 8(6:54/mi) 191/192bpm [1317b/mi] 1cal 8.7/7.14mph 30th Nov 2024, 8:41pm Sombrero-ho-ho-ho wrote: Brill! Well done. :-) 30th Nov 2024, 9:10pm LindsD wrote: Bloody well done 30th Nov 2024, 9:40pm angelrose wrote: Nice work :) Add a comment 0.5mi, 5:43 Run - General 1) 0.46mi - 5:43(12:18/mi) 138/156bpm [1698b/mi] 46cal 4.88/5.55mph Add a comment	3.7mi, 44:50 Run - General Remaining part of run - pretty tired today. ....And with that I have now run further in 2024 than I did in either 2022 or 2023. I'll take that as a win. 1) 0.26mi - 3:00(11:43/mi) 148/159bpm [1733b/mi] 25cal 5.12/5.74mph 2) 0.07mi - 1:00(15:08/mi) 156/163bpm [2362b/mi] 9cal 3.96/5.34mph 3) 0.27mi - 3:00(11:12/mi) 153/166bpm [1714b/mi] 27cal 5.36/5.59mph 4) 0.06mi - 1:00(16:35/mi) 155/162bpm [2570b/mi] 9cal 3.62/5.59mph 5) 0.28mi - 3:00(10:49/mi) 152/162bpm [1645b/mi] 27cal 5.54/6.16mph 6) 0.05mi - 1:00(18:23/mi) 155/162bpm [2848b/mi] 9cal 3.27/5.76mph 7) 0.28mi - 3:00(10:52/mi) 156/167bpm [1695b/mi] 27cal 5.52/5.95mph 8) 0.05mi - 1:00(18:48/mi) 158/168bpm [2971b/mi] 9cal 3.19/5.61mph 9) 0.27mi - 3:00(11:17/mi) 148/160bpm [1670b/mi] 25cal 5.32/6.64mph 10) 0.05mi - 1:00(20:10/mi) 154/160bpm [3107b/mi] 9cal 2.98/4.99mph 11) 0.26mi - 3:00(11:42/mi) 151/161bpm [1768b/mi] 26cal 5.12/5.85mph 12) 0.08mi - 1:00(13:15/mi) 151/158bpm [2001b/mi] 9cal 4.53/5.68mph 13) 0.26mi - 3:00(11:26/mi) 154/159bpm [1760b/mi] 27cal 5.25/5.66mph 14) 0.06mi - 1:00(16:41/mi) 154/160bpm [2568b/mi] 8cal 3.6/5.28mph 15) 0.27mi - 3:00(11:18/mi) 152/164bpm [1717b/mi] 25cal 5.31/5.63mph 16) 0.06mi - 1:00(15:56/mi) 156/161bpm [2484b/mi] 9cal 3.77/5.34mph 17) 0.27mi - 3:00(10:56/mi) 150/157bpm [1639b/mi] 25cal 5.49/6.43mph 18) 0.06mi - 1:00(17:46/mi) 151/157bpm [2683b/mi] 7cal 3.38/5.66mph 19) 0.25mi - 3:00(12:02/mi) 153/162bpm [1841b/mi] 22cal 4.99/5.24mph 20) 0.06mi - 1:00(17:57/mi) 159/166bpm [2855b/mi] 8cal 3.34/5.28mph 21) 0.25mi - 3:00(12:11/mi) 152/161bpm [1852b/mi] 24cal 4.92/5.53mph 22) 0.09mi - 1:00(11:17/mi) 162/165bpm [1829b/mi] 9cal 5.31/5.47mph 23) 0.07mi - 50(11:21/mi) 169/173bpm [1918b/mi] 7cal 5.29/5.32mph 1st Dec 2024, 5:16pm LindsD wrote: That's brilliant! Well done 1st Dec 2024, 6:24pm angelrose wrote: Nice work :) Add a comment 2mi, 24:04 Run - General Part 1 of run, legs felt trashed so stopped and changed run-walk ratio for rest of run 1) 0.36mi - 4:00(11:04/mi) 133/153bpm [1471b/mi] 32cal 5.42/5.87mph 2) 0.06mi - 1:00(17:18/mi) 138/152bpm [2387b/mi] 7cal 3.47/5.38mph 3) 0.36mi - 4:00(11:13/mi) 140/153bpm [1571b/mi] 33cal 5.35/5.99mph 4) 0.05mi - 1:00(18:28/mi) 139/152bpm [2567b/mi] 6cal 3.25/5.85mph 5) 0.37mi - 4:00(10:55/mi) 145/157bpm [1584b/mi] 33cal 5.49/5.8mph 6) 0.06mi - 1:00(16:32/mi) 146/155bpm [2415b/mi] 7cal 3.63/5.57mph 7) 0.36mi - 4:00(11:06/mi) 147/161bpm [1632b/mi] 34cal 5.41/5.99mph 8) 0.06mi - 1:00(18:03/mi) 151/163bpm [2724b/mi] 8cal 3.33/5.74mph 9) 0.36mi - 4:00(10:59/mi) 151/160bpm [1659b/mi] 34cal 5.46/5.8mph 10) 0.01mi - 4(11:44/mi) 157/157bpm [1842b/mi] 5.11/5.32mph 1st Dec 2024, 5:16pm LindsD wrote: V wise Add a comment 0.4mi, 6:44 Walk - General 1) 0.4mi - 6:44(16:41/mi) 90/96bpm [1501b/mi] 36cal 57/65rpm 3.6/4.36mph Add a comment	1.5mi, 21:41 Run - General Bootcamp warm up and then run reps 1) 0.62mi - 7:45(12:29/mi) 131/146bpm [1635b/mi] 55cal 4.81/7.93mph 2) 0.62mi - 9:26(15:11/mi) 136/167bpm [2064b/mi] 68cal 3.95/7.43mph 3) 0.25mi - 4:30(17:50/mi) 153/162bpm [2728b/mi] 40cal 3.36/7.99mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.6mi, 12:39 Walk - General There and back 1) 0.37mi - 12:39(34:35/mi) 88/108bpm [3043b/mi] 48cal 29/77rpm 1.74/3.74mph Add a comment	0.5mi, 8:47 Walk - General 1) 0.46mi - 8:47(19:13/mi) 119/130bpm [2286b/mi] 39cal 54/61rpm 3.12/3.86mph Add a comment 4.5mi, 53:04 Run - Coached That was a bastard session! Assistant coach was also on duty today (90s easy, 90s tempo, 30s hard) x3 walking rest (90s easy, 2mins tempo, 30s hard) x3 walking rest (1min easy, 1min tempo, 30s hard) x3 1) 0mi - 1(24:12/mi) 95/95bpm [2299b/mi] 2.48/2.8mph 2) 0.62mi - 9:21(15:03/mi) 124/156bpm [1867b/mi] 62cal 3.99/5.99mph 3) 0.62mi - 6:09(9:54/mi) 164/177bpm [1623b/mi] 61cal 6.06/7.72mph 4) 0.62mi - 6:50(11:00/mi) 171/183bpm [1881b/mi] 68cal 5.45/7.81mph 5) 0.62mi - 7:42(12:24/mi) 145/178bpm [1798b/mi] 54cal 4.84/7.68mph 6) 0.62mi - 6:34(10:34/mi) 172/180bpm [1818b/mi] 62cal 5.68/7.72mph 7) 0.62mi - 7:46(12:29/mi) 158/186bpm [1973b/mi] 63cal 4.8/7.28mph 8) 0.62mi - 5:47(9:19/mi) 177/185bpm [1649b/mi] 61cal 6.44/7.99mph 9) 0.17mi - 2:53(16:38/mi) 165/187bpm [2744b/mi] 24cal 3.61/7.37mph 5th Dec 2024, 7:21am angelrose wrote: :) 5th Dec 2024, 8:18pm LindsD wrote: Well done! Add a comment 0.3mi, 5:34 Walk - General 1) 0.3mi - 5:34(18:48/mi) 95/101bpm [1785b/mi] 27cal 52/63rpm 3.19/4.05mph Add a comment
Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10
0.5mi, 4:41 Run - General 1) 0.47mi - 4:41(10:05/mi) 137/160bpm [1380b/mi] 37cal 5.95/7.03mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.6mi, 24:23 Walk - General There and back 1) 0.44mi - 24:23(55:51/mi) 91/106bpm [5082b/mi] 76cal 14/79rpm 1.07/36.44mph Add a comment	-	-	-	-	0.2mi, 2:18 Run - General 1) 0.23mi - 2:18(9:46/mi) 152/165bpm [1485b/mi] 20cal 6.14/7.72mph Add a comment 0.5mi, 5:29 Run - General 1) 0.48mi - 5:29(11:22/mi) 145/157bpm [1648b/mi] 47cal 5.28/5.93mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.6mi, 10:00 Walk - General Add a comment	-

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