Ocelot Spleens
Last on at 1pm, 27th Jul 2024
M60 Cheshire
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Races
199 -
Miles
18658 -
Miles
2249 -
Miles
15259 -
WAVA
69.91% -
Mile
6:33 -
5k
21:01 -
5M
35:52 -
10k
44:05 -
10M
1:14:35 -
Half
1:39:04 -
20M
2:58:49 -
Mara
4:14:04
About Me | |
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Starting running more seriously during march 2007.Since then I have run 102 races, and even XC! Joined Cirencester AC in March 2009, and the training sessions had a great effect, especially on my speed. Mara time 4:14, Half Marathon 1:39.03, 10k now 44.04, 5k now 21.01. Never won the Cirencester AC Road Champs, RU twice, but now never will because I live in Stockport and I am a Harrier thereof. Really have no plans at all to run Marathons again, but would link 1-35 for a half, and 20.30 for 5k. My perennial probelm with running, islong runs, I do not like them! Ten miles is good for me, if I could crack that little foible I would improve considerably. CiRF qualified, level 3 Event Group qualified, plus MA in Sport and Exercise. I am unsure where this Masters will lead, as of now, nowhere. However, I am amazed at what running has done for me. Dedicated hiker, 1000 miles a year, pub visitor, 59 new pubs a year and beer and wine drinker, if training allows :-).Running took a massive hit summer 2019, several doctors appointments didn't find turn out as I would wish, as I had Prostate Cancer and slight coronary Heart Disease. Medication from Sept 2019, to March 202, operation March 2020. Radiotherapy finished May 2020, first set of tests back were good, PSA normal. Next test June. Running ever so slowly coming back, June 2020 saw me run 42 minutes for 5k, I can squeak under 30 now, March 2021!
Show More...
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Random Q&A | See your Q&A |
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How do you pick yourself up when you need to? Coffee |
Recent Blogs | |
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If Golf is an Olympic Sport..... | 26th Jul |
A Big Day Today | 23rd Jul |
Week | 22nd Jul |
Garden | 19th Jul |
The Marble Arch | 18th Jul |
My parkrun |
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Marple parkrun |
Recent Training | |||
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27th Jul
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General | 0.9mi | 18:43 |
26th Jul
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Strength | 0mi | 1:00:00 |
26th Jul
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General | 1.4mi | 30:15 |
26th Jul
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General | 0.9mi | 18:01 |
26th Jul
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General | 4.4mi | 48:38 |
12 Month Benchmarks | Run | Bike |
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Mile | 8:49 | 4:50 |
5k | 30:27 | 16:24 |
5mi | 56:16 | 26:44 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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Word Association |
Cricket Thread |
Citius, Altius, Fortius - an Olympic deathmatch (24-05) |
What do you know today, that you did not yesterday? |
Gareth Southgate: yes or no? |
FOOTBALL |
Buddies (23) |
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Followers (45) |
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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
2024 | Result | WAVA | Distance | |
---|---|---|---|---|
1 Jun | June Virtual Mile | 9:00 | 51.75 | 1mi |
1 Mar | March Virtual Mile SB | 8:48 | 52.93 | 1mi |
1 Feb | February Virtual Mile | 9:16 | 50.26 | 1mi |
2023 | Result | WAVA | Distance | |
7 Oct | The Doctor K Cup SB | 30:11 | 52.59 | 5km |
2022 | Result | WAVA | Distance | |
8 Oct | The Doctor K Cup SB | 30:34 | 51.48 | 5km |
2021 | Result | WAVA | Distance | |
2 Oct | The Doctor K Cup | 34:11 | 45.64 | 5km |
14 Feb | Mob Match SHAC v Chorlton | 31:45 | 48.73 | 5km |
25 Jan | Mob Match SHAC v Buxton AC | 29:54 | 51.74 | 5km |
17 Jan | Mob Match SHAC v Chorlton Runners SB | 29:38 | 52.21 | 5km |
2020 | Result | WAVA | Distance | |
17 Oct | The Doctor K Cup | 39:56 | 38.74 | 5km |
7 Jul | Mob Match SHAC v East London Runners | 31:59 | 47.97 | 5km |
23 Jun | Mob Match SHAC v Warrington SB | 26:50 | 57.17 | 5km |
9 May | Fake parkrun | 29:01 | 52.87 | 5km |
25 Apr | Fake parkrun | 27:44 | 55.32 | 5km |
11 Apr | Fake parkrun | 28:28 | 53.89 | 5km |
4 Apr | Fake parkrun | 28:16 | 54.27 | 5km |
2019 | Result | WAVA | Distance | |
11 Jul | Sale Sizzler (2) | 22:38 | 67.22 | 5km |
9 Jul | Helen Fraser Memorial Club Handicap | 43:34 | 56.97 | 5mi |
27 Jun | Sale Sizzler (1) SB | 22:35 | 67.37 | 5km |
22 Jun | Marple parkrun | 23:24 | 65.02 | 5km |
19 Jun | Offerton 5 | 41:20 | 60.05 | 5mi |
16 Jun | Marple Carnival 10K | 48:18 | 64.22 | 10km |
11 May | Marple parkrun | 22:37 | 67.27 | 5km |
2 May | Buxworth 5 SB | 38:57 | 63.72 | 5mi |
20 Apr | Queen Elizabeth parkrun | 23:23 | 65.06 | 5km |
14 Apr | Tatton 10k - April | 44:24 | 69.86 | 10km |
3 Apr | marple runners 4mtt PB | 28:16 | 69.85 | 4mi |
10 Mar | Trafford 10K SB | 44:24 | 69.86 | 10km |
2 Mar | Marple parkrun | 22:47 | 66.78 | 5km |
23 Feb | Marple parkrun | 23:09 | 65.72 | 5km |
17 Feb | Stockport Trail Half Marathon PB | 1:39:04 | 68.58 | 13.1mi |
5 Jan | Marple parkrun | 23:21 | 65.16 | 5km |
2018 | Result | WAVA | Distance | |
9 Dec | Stockport 10 PB | 1:14:35 | 68.81 | 10mi |
4 Nov | Mornington Chasers Regent's Park 10K SB | 44:57 | 69.01 | 10km |
6 Oct | Marple parkrun | 22:54 | 66.44 | 5km |
29 Sep | The Doctor K Cup | 22:24 | 67.92 | 5km |
22 Sep | Hyde parkrun | 22:52 | 66.53 | 5km |
15 Sep | Queen Elizabeth parkrun | 24:45 | 61.47 | 5km |
2 Sep | Trafford 10K | 45:46 | 67.78 | 10km |
16 Aug | Sale Sizzler (4) | 21:47 | 69.84 | 5km |
14 Aug | Helen Fraser Memorial Trail Race | 42:44 | 58.08 | 5mi |
21 Jul | Marple parkrun | 23:23 | 65.06 | 5km |
19 Jul | Sale Sizzler (2) SB | 21:47 | 69.84 | 5km |
14 Jul | Northala Fields parkrun | 22:49 | 66.13 | 5km |
5 Jul | Sale Sizzler (1) | 21:55 | 68.85 | 5km |
20 Jun | Offerton 10K | 47:20 | 64.96 | 10km |
17 Jun | Marple Carnival 10K | 48:12 | 63.79 | 10km |
12 May | Northala Fields parkrun | 22:15 | 67.82 | 5km |
9 May | Mad Hatters 5 Mile MT | 39:09 | 62.85 | 5mi |
3 May | Buxworth 5 | 40:04 | 61.41 | 5mi |
22 Apr | Kinder Downfall Fell Race | 1:51:25 | 48.53 | 10.6mi |
11 Feb | Stockport Trail Half Marathon SB | 1:43:24 | 65.11 | 13.1mi |
27 Jan | Marple parkrun | 24:41 | 61.13 | 5km |
7 Jan | Hit The Trail SB | 37:07 | 66.29 | 5mi |
2017 | Result | WAVA | Distance | |
31 Dec | Bowstones Fell Race | 1:02:51 | 54.14 | 11km |
9 Dec | Marple parkrun | 24:43 | 61.05 | 5km |
3 Dec | Stockport 10 SB | 1:15:20 | 67.51 | 10mi |
25 Nov | Marple parkrun | 24:17 | 62.14 | 5km |
18 Nov | Northala Fields parkrun | 22:44 | 66.37 | 5km |
7 Oct | Marple parkrun | 25:38 | 58.87 | 5km |
17 Sep | Big Stockport 10k | 46:12 | 66.55 | 10km |
13 Sep | marple runners 4mtt SB | 28:59 | 67.55 | 4mi |
2 Sep | Bramhall parkrun | 23:24 | 64.48 | 5km |
17 Aug | Sale 5k Sizzler (4) SB | 21:53 | 68.95 | 5km |
3 Aug | Sale 5k Sizzler (3) | 21:54 | 68.90 | 5km |
20 Jul | Sale 5k Sizzler (2) | 22:11 | 68.02 | 5km |
1 Jul | Northala Fields parkrun | 22:10 | 67.52 | 5km |
21 Jun | Offerton 10K | 49:32 | 61.54 | 10km |
14 Jun | The Bill Fox Round the Resers Race SB | 39:12 | 62.24 | 5mi |
10 May | Mad Hatters 5 Mile MT | 41:30 | 58.79 | 5mi |
6 May | Northala fields parkrun #153 | 23:09 | 64.65 | 5km |
29 Apr | Northala fields parkrun | 22:41 | 65.98 | 5km |
22 Apr | northala fields parkrun | 22:44 | 65.83 | 5km |
19 Mar | Wilmslow Half Marathon SB | 1:43:19 | 64.58 | 13.1mi |
5 Mar | Trafford 10K SB | 45:46 | 66.60 | 10km |
26 Feb | Stockport Trail Half Marathon | 1:46:56 | 62.40 | 13.1mi |
18 Feb | Marple Parkrun #249 | 23:43 | 63.10 | 5km |
4 Feb | Marple parkrun | 24:13 | 61.80 | 5km |
21 Jan | Marple parkrun | 23:48 | 62.88 | 5km |
1 Jan | Marple parkrun | 24:13 | 61.80 | 5km |
2016 | Result | WAVA | Distance | |
24 Dec | Marple parkrun | 24:27 | 61.21 | 5km |
4 Dec | Stockport 10 SB | 1:16:37 | 65.80 | 10mi |
12 Nov | Cheshire 10k | 45:34 | 66.89 | 10km |
22 Oct | Marple parkrun | 23:13 | 64.46 | 5km |
5 Oct | Marple Runners 2M TT PB | 13:50 | 68.00 | 2mi |
1 Oct | Marple parkrun | 23:01 | 65.02 | 5km |
3 Sep | Marple 10k 'Trail' Run | 51:02 | 59.73 | 10km |
27 Aug | Marple parkrun | 23:50 | 62.80 | 5km |
30 Jul | Marple parkrun | 24:26 | 61.25 | 5km |
28 Jul | Sale Sizzler 3 | 22:06 | 67.72 | 5km |
14 Jul | Sale Sizzler 2 SB | 21:56 | 67.68 | 5km |
6 Jul | Marple Runners Race SB | 29:48 | 64.60 | 4mi |
3 Jul | Run the Alderley ByPass 5 Mile SB | 37:31 | 64.48 | 5mi |
30 Jun | Sale Sizzler 1 | 22:08 | 67.07 | 5km |
28 May | Marple parkrun | 23:01 | 64.50 | 5km |
21 May | Marple parkrun | 23:31 | 63.13 | 5km |
14 May | Marple parkrun | 23:18 | 63.71 | 5km |
3 Apr | Wilmslow Half Marathon SB | 1:44:30 | 63.28 | 13.1mi |
13 Mar | Trafford 10K SB | 44:33 | 67.83 | 10km |
28 Feb | Stockport Trail Half Marathon | 1:48:18 | 61.06 | 13.1mi |
2015 | Result | WAVA | Distance | |
31 Oct | Marple parkrun | 22:43 | 65.35 | 5km |
24 Oct | Marple parkrun | 22:53 | 64.87 | 5km |
29 Aug | Marple Park Run | 22:16 | 66.67 | 5km |
22 Aug | Marple Park Run | 22:59 | 64.59 | 5km |
6 Aug | Sale 5k Sizzler (4) SB | 21:14 | 69.91 | 5km |
23 Jul | Sale 5k Sizzler (3) | 21:20 | 69.59 | 5km |
11 Jul | Burnage Park Run | 23:06 | 63.75 | 5km |
9 Jul | Sale 5k Sizzler (2) | 21:52 | 67.34 | 5km |
1 Jul | Offerton 10Km Park Race | 51:43 | 57.94 | 10km |
27 Jun | Burnage Park Run | 23:09 | 63.61 | 5km |
25 Jun | Sale 5k Sizzler (1) | 21:53 | 67.29 | 5km |
17 May | Chester Half Marathon SB | 1:39:42 | 65.74 | 13.1mi |
26 Apr | Bolton 10K | 46:33 | 64.37 | 10km |
18 Apr | Burnage Park Run | 23:05 | 63.80 | 5km |
14 Mar | Burnage Park Run | 23:11 | 63.52 | 5km |
28 Feb | Burnage Park Run | 23:21 | 63.07 | 5km |
22 Feb | Bourton 10k SB | 45:04 | 66.48 | 10km |
14 Feb | Burnage Park Run | 24:24 | 60.35 | 5km |
2014 | Result | WAVA | Distance | |
31 Dec | Festive Fetch Five | 43:36 | 55.02 | 5mi |
7 Dec | Stockport 10 | 1:19:54 | 62.00 | 10mi |
2 Nov | Tewkesbury Guy Fawkes 5 | 36:55 | 64.98 | 5mi |
21 Sep | Cotswold Classic SB | 1:19:44 | 62.13 | 10mi |
19 Jul | Bourton 1 Mile Road Race SB | 6:34 | 65.89 | 1mi |
17 Jun | White Horse 5k Road Race | 21:49 | 66.96 | 5km |
14 Jun | Burnage Park Run | 23:26 | 62.34 | 5km |
20 May | White Horse 5k SB | 21:31 | 67.90 | 5km |
18 May | Great Manchester Run | 46:57 | 63.28 | 10km |
27 Apr | Highworth 5 SB | 35:58 | 66.15 | 5mi |
5 Apr | Burnage Park Run | 23:31 | 62.12 | 5km |
30 Mar | Hogweed Hilly Half SB | 1:49:45 | 59.21 | 13.1mi |
8 Mar | Burnage Park Run | 23:47 | 61.43 | 5km |
23 Feb | Bourton 10k SB | 44:34 | 66.66 | 10km |
2013 | Result | WAVA | Distance | |
27 Oct | Great South Run SB | 1:16:44 | 64.00 | 10mi |
19 Oct | Burnage Park Run | 23:01 | 63.47 | 5km |
13 Oct | BUGATTI 10K | 46:14 | 64.26 | 10km |
6 Oct | Cricklade 10k | 45:18 | 65.58 | 10km |
20 Aug | White Horse 5k PB | 21:01 | 69.51 | 5km |
8 Jul | Frampton 10k | 45:36 | 64.61 | 10km |
10 Jun | Westonbirt 10k | 44:10 | 66.70 | 10km |
2 Jun | Fairford 10k | 44:43 | 65.88 | 10km |
21 May | White Horse 5k | 21:06 | 68.69 | 5km |
14 Apr | Highworth 5m SB | 36:22 | 64.88 | 5mi |
17 Mar | Liverpool Half Marathon SB | 1:39:12 | 64.94 | 13.1mi |
9 Mar | Burnage Park Run | 23:06 | 62.74 | 5km |
24 Feb | Bourton 10k PB | 44:05 | 66.83 | 10km |
9 Feb | Burnage parkrun | 22:48 | 63.57 | 5km |
2012 | Result | WAVA | Distance | |
21 Oct | Stroud Half Marathon SB | 1:39:09 | 64.97 | 13.1mi |
7 Oct | Cricklade 10k SB | 44:25 | 66.33 | 10km |
23 Sep | Cirencester 10k | 45:23 | 64.92 | 10km |
9 Jul | Frampton 10k | 45:38 | 64.02 | 10km |
27 Jun | Back In a Flash 5K race 2 | 22:47 | 63.12 | 5km |
11 Jun | Westonbirt 10k | 45:54 | 63.65 | 10km |
30 May | Back In a Flash 5K race 1 SB | 22:32 | 63.82 | 5km |
29 Apr | Highworth 5m PB | 35:52 | 65.25 | 5mi |
1 Apr | Forest of Dean Trails Half Marathon | 1:43:32 | 61.68 | 13.1mi |
26 Feb | Bourton 10k | 45:18 | 64.50 | 10km |
5 Feb | Oxford Mail XC League Series race 4 Cirencester (Sen & Vet Men) SB | 48:43 | 52.96 | 5.5mi |
2011 | Result | WAVA | Distance | |
6 Nov | Tewkesbury AC Guy Fawkes 5 SB | 37:48 | 61.91 | 5mi |
23 Oct | Stroud Half Marathon | 1:48:41 | 58.76 | 13.1mi |
25 Sep | Cirencester 10k | 47:30 | 61.51 | 10km |
11 Sep | Chippenham Half Marathon | 1:49:01 | 58.58 | 13.1mi |
6 Aug | Cranham Boundary Chase PB | 46:22 | 58.75 | 5.8mi |
3 Aug | Bugatti 10k | 49:30 | 59.02 | 10km |
10 Jul | Evesham Vale 10K | 47:40 | 60.79 | 10km |
16 May | Berkeley 10K | 46:03 | 62.92 | 10km |
17 Apr | London Marathon PB | 4:14:04 | 52.26 | 26.2mi |
10 Apr | Highworth 5m | 41:04 | 56.52 | 5mi |
27 Mar | Forest of Dean Trails Half Marathon SB | 1:46:33 | 59.43 | 13.1mi |
13 Mar | Gloucester 20 PB | 2:58:49 | 55.68 | 20mi |
27 Feb | Bourton 10k SB | 45:20 | 63.92 | 10km |
6 Feb | Oxford Mail XC League Series race 4 Cirencester (Sen & Vet Men) PB | 47:14 | 54.18 | 5.5mi |
2010 | Result | WAVA | Distance | |
24 Oct | Stroud Half Marathon SB | 1:44:41 | 60.49 | 13.1mi |
10 Oct | Swindon Half Marathon | 1:45:08 | 60.23 | 13.1mi |
26 Sep | Cirencester 10k SB | 46:19 | 62.56 | 10km |
4 Aug | 10k Buggatti Beer Race | 48:24 | 59.87 | 10km |
25 Jul | Mob Match, Ciren Ac v Bourton RR SB | 38:00 | 61.08 | 5mi |
12 Jul | Frampton 10K | 46:57 | 61.21 | 10km |
19 Jun | Swindon Parkrun SB | 22:01 | 64.31 | 5km |
23 May | Edinburgh Marathon SB | 4:16:54 | 51.24 | 26.2mi |
8 May | Swindon parkrun 10 | 22:15 | 63.63 | 5km |
17 Apr | Swindon parkrun | 22:22 | 63.30 | 5km |
3 Apr | Swindon parkrun | 22:30 | 62.93 | 5km |
20 Mar | Swindon parkrun | 23:18 | 60.76 | 5km |
19 Mar | Swindon Sport Relief Mile PB | 6:33 | 63.55 | 1mi |
13 Mar | Swindon parkrun | 22:39 | 62.51 | 5km |
7 Mar | Bath Half | 1:47:13 | 58.56 | 13.1mi |
7 Feb | Longleat 10k | 48:46 | 58.93 | 10km |
2009 | Result | WAVA | Distance | |
13 Dec | Andy Reading Memorial 10k | 48:38 | 59.09 | 10km |
11 Oct | Swindon Half Marathon SB | 1:48:26 | 57.90 | 13.1mi |
4 Oct | Badminton Horseless Trial SB | 39:53 | 57.73 | 5mi |
27 Sep | Cirencester 10k | 48:41 | 59.03 | 10km |
5 Aug | The Bugatti Beer Race | 50:13 | 57.23 | 10km |
13 Jul | Frampton 10k | 48:44 | 58.50 | 10km |
8 Jun | The Westonbirt National Arboretum 10k SB | 48:22 | 58.94 | 10km |
15 Mar | Bath Half | 1:53:24 | 54.91 | 13.1mi |
2008 | Result | WAVA | Distance | |
14 Dec | Andy Reading Memorial 10K SB | 48:24 | 58.90 | 10km |
12 Oct | Swindon Half Marathon SB | 1:56:24 | 53.49 | 13.1mi |
28 Sep | Cirencester Park 10k | 50:28 | 56.49 | 10km |
2007 | Result | WAVA | Distance | |
14 Oct | Swindon Half Marathon SB | 2:02:26 | 50.43 | 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 | 143 | 127 | 161 | 181 | 174 | 219 | 135 | 0 | 0 | 0 | 0 | 0 | 1139 |
2024 | 73 | 78 | 44 | 62 | 70 | 52 | 70 | 0 | 0 | 0 | 0 | 0 | 450 |
2024 | 0 | 9 | 0 | 0 | 3 | 0 | 13 | 0 | 0 | 0 | 0 | 0 | 25 |
2023 | 137 | 128 | 158 | 158 | 165 | 124 | 181 | 170 | 193 | 150 | 145 | 140 | 1850 |
2023 | 73 | 61 | 79 | 76 | 79 | 79 | 40 | 65 | 49 | 77 | 72 | 69 | 819 |
2023 | 13 | 52 | 20 | 10 | 29 | 0 | 0 | 21 | 22 | 0 | 0 | 70 | 237 |
2022 | 154 | 119 | 136 | 145 | 195 | 169 | 150 | 148 | 149 | 166 | 142 | 149 | 1822 |
2022 | 71 | 70 | 84 | 83 | 38 | 74 | 80 | 81 | 58 | 70 | 82 | 78 | 870 |
2022 | 0 | 44 | 39 | 61 | 11 | 20 | 42 | 30 | 42 | 15 | 33 | 41 | 379 |
2021 | 129 | 104 | 132 | 188 | 185 | 149 | 76 | 130 | 216 | 147 | 128 | 124 | 1709 |
2021 | 74 | 68 | 88 | 65 | 72 | 51 | 7 | 18 | 18 | 56 | 65 | 72 | 655 |
2021 | 0 | 0 | 0 | 0 | 2 | 17 | 0 | 0 | 0 | 0 | 0 | 0 | 19 |
2020 | 125 | 113 | 138 | 71 | 103 | 155 | 126 | 175 | 212 | 140 | 155 | 127 | 1641 |
2020 | 49 | 80 | 63 | 73 | 107 | 91 | 117 | 46 | 0 | 17 | 49 | 68 | 761 |
2020 | 34 | 0 | 0 | 0 | 0 | 0 | 0 | 17 | 70 | 119 | 30 | 35 | 305 |
2019 | 88 | 96 | 114 | 88 | 93 | 104 | 89 | 72 | 154 | 146 | 118 | 134 | 1297 |
2019 | 156 | 142 | 139 | 140 | 163 | 118 | 129 | 92 | 61 | 45 | 73 | 108 | 1366 |
2019 | 0 | 7 | 0 | 0 | 0 | 0 | 15 | 16 | 0 | 0 | 0 | 0 | 38 |
2018 | 85 | 57 | 81 | 79 | 61 | 77 | 44 | 97 | 170 | 117 | 117 | 85 | 1070 |
2018 | 128 | 117 | 127 | 109 | 153 | 121 | 143 | 125 | 100 | 144 | 127 | 131 | 1526 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 9 |
2017 | 45 | 49 | 83 | 58 | 78 | 69 | 129 | 45 | 139 | 50 | 65 | 62 | 872 |
2017 | 105 | 123 | 104 | 111 | 128 | 116 | 105 | 132 | 75 | 109 | 132 | 133 | 1372 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 62 | 0 | 14 | 76 |
2016 | 79 | 27 | 56 | 51 | 63 | 92 | 55 | 49 | 91 | 53 | 55 | 52 | 722 |
2016 | 133 | 128 | 114 | 119 | 146 | 78 | 127 | 126 | 100 | 140 | 136 | 115 | 1462 |
2016 | 0 | 0 | 0 | 0 | 10 | 0 | 0 | 0 | 16 | 0 | 0 | 0 | 26 |
2015 | 35 | 39 | 64 | 76 | 86 | 151 | 84 | 45 | 81 | 42 | 35 | 59 | 798 |
2015 | 136 | 127 | 134 | 135 | 133 | 100 | 140 | 119 | 100 | 132 | 122 | 100 | 1477 |
2015 | 14 | 0 | 0 | 12 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 39 |
2014 | 31 | 49 | 52 | 37 | 67 | 48 | 51 | 85 | 62 | 39 | 71 | 35 | 627 |
2014 | 142 | 91 | 133 | 136 | 131 | 133 | 110 | 128 | 146 | 133 | 71 | 128 | 1482 |
2014 | 0 | 0 | 0 | 15 | 0 | 13 | 23 | 10 | 18 | 9 | 0 | 11 | 99 |
2013 | 45 | 52 | 34 | 37 | 56 | 46 | 50 | 54 | 143 | 15 | 28 | 22 | 583 |
2013 | 148 | 117 | 119 | 140 | 118 | 125 | 131 | 106 | 87 | 129 | 130 | 149 | 1499 |
2013 | 0 | 4 | 0 | 2 | 0 | 36 | 30 | 28 | 0 | 0 | 0 | 0 | 100 |
2012 | 47 | 68 | 52 | 55 | 38 | 16 | 45 | 14 | 92 | 22 | 21 | 37 | 508 |
2012 | 150 | 128 | 126 | 129 | 121 | 102 | 121 | 122 | 82 | 138 | 116 | 128 | 1464 |
2012 | 68 | 0 | 11 | 29 | 15 | 41 | 21 | 25 | 0 | 0 | 11 | 0 | 221 |
2011 | 6 | 2 | 23 | 25 | 54 | 91 | 20 | 9 | 17 | 63 | 59 | 56 | 425 |
2011 | 164 | 134 | 149 | 104 | 92 | 52 | 106 | 120 | 117 | 101 | 109 | 123 | 1372 |
2011 | 0 | 0 | 0 | 18 | 9 | 27 | 45 | 82 | 18 | 9 | 22 | 62 | 294 |
2010 | 5 | 5 | 21 | 7 | 12 | 0 | 0 | 9 | 0 | 8 | 30 | 17 | 112 |
2010 | 106 | 100 | 122 | 143 | 123 | 106 | 100 | 100 | 100 | 98 | 90 | 133 | 1321 |
2010 | 0 | 0 | 13 | 0 | 10 | 31 | 9 | 101 | 50 | 0 | 24 | 0 | 238 |
2009 | 0 | 0 | 37 | 9 | 7 | 7 | 0 | 0 | 0 | 7 | 0 | 17 | 85 |
2009 | 81 | 83 | 53 | 55 | 61 | 39 | 66 | 78 | 66 | 67 | 40 | 74 | 763 |
2009 | 0 | 0 | 0 | 23 | 38 | 12 | 24 | 47 | 0 | 0 | 0 | 0 | 144 |
Sun 30th Jun
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Mon 1st Jul
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Tue 2nd Jul
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Wed 3rd Jul
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Thu 4th Jul
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Sat 6th Jul
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1) 1mi - 19:24(19:24/mi) 105/121bpm [2037b/mi] 117cal 53/56rpm 3.09/0mph
2) 0.25mi - 4:50(19:44/mi) 105/114bpm [2071b/mi] 26cal 54/106rpm 3.04/0mph Add a comment
100calf raise
300 sit ups 60 squats, lunges, s t dips, 100 press ups Add a comment
1) 0.33mi - 7:02(21:39/mi) 82/115bpm [1775b/mi] 38cal 53/80rpm 2.77/0mph
Add a comment
1) 0.67mi - 8:01(11:55/mi) 128/156bpm [1526b/mi] 70cal 79/81rpm 5.03/0mph
2) 0.08mi - 1:30(18:09/mi) 125/143bpm [2268b/mi] 10cal 56/79rpm 3.31/0mph 3) 0.71mi - 8:00(11:17/mi) 141/157bpm [1590b/mi] 74cal 79/82rpm 5.32/0mph 4) 0.09mi - 1:30(17:40/mi) 136/149bpm [2403b/mi] 10cal 59/79rpm 3.4/0mph 5) 0.81mi - 8:30(10:33/mi) 137/160bpm [1446b/mi] 67cal 80/86rpm 5.68/0mph 6) 0.09mi - 1:30(17:39/mi) 94/114bpm [1659b/mi] 9cal 58/81rpm 3.4/0mph 7) 0.96mi - 9:47(10:12/mi) 112/121bpm [1141b/mi] 45cal 80/83rpm 5.89/0mph Add a comment
1) 1mi - 18:43(18:43/mi) 78/111bpm [1460b/mi] 109cal 52/54rpm 3.21/0mph
2) 0.93mi - 18:15(19:37/mi) 99/111bpm [1942b/mi] 103cal 52/54rpm 3.06/0mph Add a comment
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1) 0.7mi - 8:03(11:33/mi) 142/167bpm [1641b/mi] 76cal 79/84rpm 5.19/0mph
2) 0.06mi - 58(17:31/mi) 141/148bpm [2471b/mi] 8cal 61/79rpm 3.42/0mph 3) 0.77mi - 8:00(10:19/mi) 149/161bpm [1537b/mi] 78cal 80/82rpm 5.82/0mph 4) 0.05mi - 1:01(18:50/mi) 103/111bpm [1940b/mi] 6cal 59/79rpm 3.19/0mph 5) 0.76mi - 8:02(10:33/mi) 123/160bpm [1298b/mi] 55cal 80/83rpm 5.69/0mph 6) 0.06mi - 58(17:22/mi) 116/119bpm [2015b/mi] 6cal 57/80rpm 3.45/0mph 7) 0.79mi - 8:07(10:17/mi) 136/163bpm [1397b/mi] 66cal 81/120rpm 5.84/0mph Add a comment
1) 0.69mi - 13:43(19:59/mi) 91/101bpm [1819b/mi] 73cal 52/55rpm 3/0mph
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1) 1mi - 19:16(19:16/mi) 94/112bpm [1811b/mi] 112cal 52/59rpm 3.11/0mph
2) 1mi - 21:16(21:16/mi) 98/117bpm [2084b/mi] 110cal 53/78rpm 2.82/0mph 3) 1mi - 19:38(19:38/mi) 98/116bpm [1924b/mi] 113cal 53/105rpm 3.06/0mph 4) 0.05mi - 54(19:28/mi) 105/111bpm [2045b/mi] 4cal 53/54rpm 3.08/0mph Add a comment
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1) 1mi - 19:53(19:53/mi) 97/147bpm [1929b/mi] 115cal 52/65rpm 3.02/0mph
2) 0.26mi - 5:16(20:34/mi) 102/113bpm [2097b/mi] 26cal 52/57rpm 2.92/0mph Add a comment
Basic
125 calf raise, 300 sit ups 75 press ups 60 squats, lunges, s t dips Add a comment
1) 1mi - 33:34(33:34/mi) 112/142bpm [3759b/mi] 211cal 60/124rpm 1.79/0mph
2) 0.22mi - 12:41(58:02/mi) 93/135bpm [5396b/mi] 36cal 57/76rpm 1.03/0mph Add a comment
1) 0.68mi - 8:03(11:46/mi) 141/158bpm [1660b/mi] 77cal 79/82rpm 5.1/0mph
2) 0.08mi - 1:28(17:51/mi) 133/146bpm [2374b/mi] 11cal 57/81rpm 3.36/0mph 3) 0.72mi - 8:01(11:04/mi) 148/167bpm [1638b/mi] 80cal 79/81rpm 5.42/0mph 4) 0.09mi - 1:30(16:41/mi) 138/152bpm [2303b/mi] 11cal 58/80rpm 3.59/0mph 5) 0.72mi - 8:00(11:05/mi) 140/155bpm [1552b/mi] 67cal 79/82rpm 5.41/0mph 6) 0.07mi - 1:17(17:41/mi) 101/118bpm [1787b/mi] 6cal 58/81rpm 3.39/0mph 7) 0.01mi - 13(27:07/mi) 85/86bpm [2304b/mi] 56/57rpm 2.21/0mph 8) 0.94mi - 9:22(9:58/mi) 114/122bpm [1135b/mi] 40cal 81/83rpm 6.02/0mph Add a comment
1) 0.78mi - 20:28(26:21/mi) 89/114bpm [2345b/mi] 102cal 52/60rpm 2.28/0mph
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1) 1mi - 20:12(20:12/mi) 89/96bpm [1797b/mi] 115cal 52/80rpm 2.97/0mph
2) 1mi - 20:31(20:31/mi) 90/100bpm [1847b/mi] 110cal 52/56rpm 2.92/0mph 3) 0.68mi - 13:11(19:17/mi) 88/106bpm [1697b/mi] 75cal 52/57rpm 3.11/0mph Add a comment
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1) 1mi - 19:40(19:40/mi) 89/110bpm [1750b/mi] 111cal 53/56rpm 3.05/0mph
2) 0.26mi - 5:09(20:06/mi) 83/106bpm [1669b/mi] 27cal 53/56rpm 2.98/0mph Add a comment
Calf Raise 125
Sit Ups 225 60 press ups, shoulder press, shoulder roll, side ext, bicep curl, squats, lunges, upright row, bent row, hip mobility, shoulder mobility 4x30s planks 2x30s rev planks, elbows V Sit running 60s 90s mountain climbers Add a comment
1) 0.85mi - 18:46(22:02/mi) 120/146bpm [2645b/mi] 127cal 52/81rpm 2.72/0mph
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1) 0.68mi - 8:00(11:44/mi) 148/164bpm [1736b/mi] 77cal 78/83rpm 5.11/0mph
2) 0.09mi - 1:31(16:19/mi) 142/156bpm [2316b/mi] 12cal 58/79rpm 3.68/0mph 3) 0.69mi - 7:59(11:35/mi) 158/166bpm [1831b/mi] 87cal 80/110rpm 5.18/0mph 4) 0.09mi - 1:31(16:03/mi) 147/160bpm [2360b/mi] 13cal 57/80rpm 3.74/0mph 5) 0.48mi - 5:00(10:20/mi) 157/168bpm [1623b/mi] 55cal 80/89rpm 5.8/0mph 6) 0.08mi - 1:30(19:42/mi) 139/162bpm [2738b/mi] 11cal 57/83rpm 3.05/0mph 7) 0.38mi - 4:00(10:33/mi) 155/162bpm [1634b/mi] 42cal 80/84rpm 5.69/0mph 8) 0.11mi - 1:00(9:08/mi) 161/166bpm [1470b/mi] 11cal 80/81rpm 6.57/0mph 9) 0.08mi - 1:30(17:49/mi) 151/163bpm [2690b/mi] 14cal 60/81rpm 3.37/0mph 10) 0.52mi - 5:01(9:40/mi) 159/171bpm [1536b/mi] 56cal 80/84rpm 6.21/0mph 11) 0.11mi - 2:00(18:50/mi) 144/160bpm [2711b/mi] 16cal 60/81rpm 3.19/0mph 12) 0.53mi - 4:59(9:29/mi) 159/172bpm [1507b/mi] 55cal 80/84rpm 6.33/0mph 13) 0.07mi - 1:32(23:23/mi) 151/163bpm [3531b/mi] 15cal 58/81rpm 2.57/0mph 14) 0.51mi - 4:58(9:45/mi) 160/170bpm [1560b/mi] 54cal 80/83rpm 6.15/0mph 15) 0.05mi - 1:00(19:24/mi) 156/170bpm [3026b/mi] 10cal 60/81rpm 3.09/0mph 16) 0.15mi - 1:45(12:05/mi) 162/175bpm [1958b/mi] 19cal 78/81rpm 4.97/0mph Add a comment
1) 0.37mi - 7:20(19:33/mi) 104/115bpm [2034b/mi] 41cal 52/56rpm 3.07/0mph
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1) 1mi - 19:07(19:07/mi) 89/112bpm [1701b/mi] 107cal 52/55rpm 3.14/0mph
2) 1mi - 19:14(19:14/mi) 104/113bpm [2000b/mi] 115cal 53/76rpm 3.12/0mph 3) 1mi - 18:17(18:17/mi) 104/110bpm [1902b/mi] 114cal 53/57rpm 3.28/0mph 4) 0.06mi - 1:05(18:07/mi) 105/110bpm [1903b/mi] 6cal 53/55rpm 3.31/0mph Add a comment
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1) 0.45mi - 8:51(19:32/mi) 115/126bpm [2247b/mi] 55cal 52/59rpm 3.07/0mph
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Shoulder mobility
125 calf raise 225 sit ups 60 press ups, shoulder roll, side ext, bent row, upright row, glute bridge 60s v sit running 60s rev plank 75 bicep curl, squats, lunges Add a comment
1) 0.57mi - 41:37(1:13:40/mi) 115/131bpm [8471b/mi] 291cal 60/89rpm 0.81/0mph
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1) 1mi - 7:59(7:59/mi) 117/129bpm [933b/mi] 61cal 7.52/0mph
2) 1mi - 7:33(7:33/mi) 123/132bpm [928b/mi] 60cal 7.95/0mph 3) 1mi - 7:25(7:25/mi) 127/137bpm [942b/mi] 62cal 8.09/0mph 4) 0.63mi - 4:05(6:30/mi) 131/138bpm [852b/mi] 35cal 9.23/0mph Add a comment
1) 1mi - 18:32(18:32/mi) 99/114bpm [1835b/mi] 110cal 53/107rpm 3.24/0mph
2) 0.3mi - 5:46(19:07/mi) 101/117bpm [1931b/mi] 31cal 53/54rpm 3.14/0mph Add a comment
1) 1mi - 19:28(19:28/mi) 93/108bpm [1810b/mi] 113cal 53/55rpm 3.08/0mph
2) 1mi - 20:10(20:10/mi) 101/117bpm [2037b/mi] 98cal 53/61rpm 2.98/0mph 3) 0.58mi - 10:56(18:52/mi) 107/112bpm [2018b/mi] 68cal 54/62rpm 3.18/0mph Add a comment
1) 0.35mi - 6:09(17:39/mi) 89/110bpm [1571b/mi] 38cal 55/58rpm 3.4/0mph
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Shoulder mobility
135 calf raise, 225sit ups, 60s v sit running 4x30s planks 60 s t dips, press ups, shoulder roll, side ext, bicep curl, squats, lunges Add a comment
1) 0.85mi - 16:58(19:55/mi) 104/145bpm [2072b/mi] 106cal 53/59rpm 3.01/0mph
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1) 0.73mi - 15:12(20:51/mi) 86/114bpm [1793b/mi] 84cal 53/82rpm 2.88/0mph
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1) 0.74mi - 8:01(10:46/mi) 135/156bpm [1455b/mi] 80cal 79/83rpm 5.57/0mph
2) 0.08mi - 1:30(18:46/mi) 128/139bpm [2401b/mi] 12cal 56/80rpm 3.2/0mph 3) 0.72mi - 8:01(11:06/mi) 119/154bpm [1321b/mi] 64cal 80/83rpm 5.4/0mph 4) 0.07mi - 1:30(21:52/mi) 106/112bpm [2318b/mi] 7cal 57/80rpm 2.74/0mph 5) 0.77mi - 8:00(10:23/mi) 108/122bpm [1121b/mi] 47cal 81/110rpm 5.78/0mph 6) 0.08mi - 1:31(18:21/mi) 91/111bpm [1669b/mi] 10cal 57/81rpm 3.27/0mph 7) 0.75mi - 7:40(10:17/mi) 104/119bpm [1069b/mi] 42cal 80/83rpm 5.84/0mph Add a comment
1) 1mi - 18:44(18:44/mi) 107/118bpm [2004b/mi] 111cal 53/56rpm 3.2/0mph
2) 1mi - 20:23(20:23/mi) 108/116bpm [2201b/mi] 115cal 53/59rpm 2.94/0mph 3) 0.76mi - 14:13(18:45/mi) 105/112bpm [1969b/mi] 92cal 53/55rpm 3.2/0mph Add a comment
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1) 1mi - 20:26(20:26/mi) 86/99bpm [1757b/mi] 116cal 51/54rpm 2.94/0mph
2) 0.88mi - 17:25(19:43/mi) 84/106bpm [1656b/mi] 90cal 52/59rpm 3.04/0mph Add a comment
Shoulder mobility
75 bicep curl, squats, 60 s t dips, upright row, press ups, shoulder roll, side ext, lunges Calf raise 125 Sit ups 225 V sit running 60s Rev plank 60s Add a comment
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1) 1mi - 20:23(20:23/mi) 85/108bpm [1733b/mi] 111cal 53/76rpm 2.94/0mph
2) 0.42mi - 8:13(19:40/mi) 96/114bpm [1889b/mi] 46cal 52/56rpm 3.05/0mph Add a comment
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Sun 7th Jul
Jul 7
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Mon 8th Jul
Jul 8
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Tue 9th Jul
Jul 9
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Wed 10th Jul
Jul 10
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Thu 11th Jul
Jul 11
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Fri 12th Jul
Jul 12
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Sat 13th Jul
Jul 13
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Shoulder mobility
100 calf raise 60 side ext, s t dips, glute bridges 75 press ups 60s rev plank 225 sit ups 4x30s planks Add a comment
1) 1mi - 19:17(19:19/mi) 99/119bpm [1913b/mi] 110cal 51/57rpm 3.1/0mph
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1) 0.26mi - 5:01(19:19/mi) 111/121bpm [2144b/mi] 31cal 52/54rpm 3.11/0mph
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1) 0.62mi - 11:24(18:28/mi) 105/117bpm [1938b/mi] 74cal 53/107rpm 3.25/0mph
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1) 0.86mi - 21:31(25:10/mi) 110/131bpm [2767b/mi] 130cal 53/97rpm 2.38/0mph
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1) 0.46mi - 4:57(10:46/mi) 107/116bpm [1152b/mi] 36cal 80/84rpm 5.57/0mph
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1) 0.34mi - 6:22(18:41/mi) 85/110bpm [1588b/mi] 43cal 55/83rpm 3.21/0mph
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1) 0.7mi - 8:02(11:29/mi) 129/138bpm [1482b/mi] 77cal 79/82rpm 5.22/0mph
2) 0.06mi - 1:29(23:53/mi) 118/134bpm [2819b/mi] 9cal 57/83rpm 2.51/0mph 3) 0.97mi - 10:01(10:18/mi) 135/166bpm [1389b/mi] 90cal 80/83rpm 5.83/0mph 4) 0.09mi - 1:30(17:07/mi) 100/107bpm [1712b/mi] 9cal 58/81rpm 3.51/0mph 5) 0.66mi - 7:00(10:41/mi) 105/121bpm [1122b/mi] 33cal 81/115rpm 5.61/0mph 6) 0.09mi - 1:31(17:09/mi) 114/131bpm [1955b/mi] 10cal 57/80rpm 3.5/0mph 7) 0.43mi - 4:44(10:54/mi) 109/120bpm [1188b/mi] 26cal 80/84rpm 5.51/0mph Add a comment
1) 1mi - 19:53(19:53/mi) 95/110bpm [1888b/mi] 107cal 53/63rpm 3.02/0mph
2) 1mi - 21:28(21:28/mi) 94/107bpm [2018b/mi] 109cal 52/79rpm 2.8/0mph 3) 1mi - 20:46(20:46/mi) 89/112bpm [1848b/mi] 120cal 52/57rpm 2.89/0mph 4) 0.39mi - 7:25(19:15/mi) 87/102bpm [1674b/mi] 43cal 52/59rpm 3.12/0mph Add a comment
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1) 1mi - 21:00(21:00/mi) 109/126bpm [2289b/mi] 111cal 52/59rpm 2.86/0mph
2) 0.89mi - 18:41(20:58/mi) 116/148bpm [2431b/mi] 116cal 52/76rpm 2.86/0mph Add a comment
Shoulder mobility
125 calf raise 75 bicep curls 225 sit ups 60 s t dips, side ext, shoulder roll 75 lunges, squats, press ups 60s v sit run Add a comment
1) 0.33mi - 6:40(20:23/mi) 96/116bpm [1957b/mi] 40cal 54/82rpm 2.94/0mph
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1) 0.72mi - 8:01(11:09/mi) 134/165bpm [1495b/mi] 79cal 79/81rpm 5.38/0mph
2) 0.12mi - 1:32(12:48/mi) 107/115bpm [1370b/mi] 8cal 68/81rpm 4.68/0mph 3) 0.69mi - 7:59(11:35/mi) 105/112bpm [1217b/mi] 48cal 80/84rpm 5.18/0mph 4) 0.09mi - 1:36(18:00/mi) 103/115bpm [1854b/mi] 11cal 57/81rpm 3.33/0mph 5) 0.76mi - 7:54(10:24/mi) 104/115bpm [1081b/mi] 42cal 80/82rpm 5.77/0mph 6) 0.09mi - 1:35(17:57/mi) 95/109bpm [1706b/mi] 11cal 59/82rpm 3.34/0mph 7) 0.74mi - 7:22(9:58/mi) 108/119bpm [1076b/mi] 43cal 80/83rpm 6.02/0mph Add a comment
1) 0.81mi - 18:12(22:26/mi) 93/135bpm [2086b/mi] 101cal 51/60rpm 2.68/0mph
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1) 1mi - 19:16(19:16/mi) 104/120bpm [2004b/mi] 121cal 53/59rpm 3.11/0mph
2) 0.15mi - 2:49(18:22/mi) 88/90bpm [1616b/mi] 15cal 53/54rpm 3.27/0mph Add a comment
1) 1mi - 19:10(19:10/mi) 96/120bpm [1840b/mi] 108cal 52/59rpm 3.13/0mph
2) 0.28mi - 5:23(18:59/mi) 108/115bpm [2050b/mi] 30cal 52/54rpm 3.16/0mph Add a comment
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1) 1mi - 19:25(19:25/mi) 97/112bpm [1883b/mi] 112cal 52/81rpm 3.09/0mph
2) 0.38mi - 7:25(19:22/mi) 92/104bpm [1782b/mi] 41cal 52/55rpm 3.1/0mph Add a comment
Shoulder mobility
125 calf raise 75 shoulder roll 60 s t dips 60 squats 75 bicep curls 60 press ups 225 sit ups 4x30s planks 60s elbow rev plank 60s v sit run Add a comment
Sticky
Butt flicks, Side Steps, A skip, ankle and calf dribbles. 10x40s short hills 1) 0.69mi - 8:01(11:35/mi) 111/130bpm [1287b/mi] 62cal 79/82rpm 5.18/0mph 2) 0.08mi - 1:30(19:12/mi) 95/112bpm [1825b/mi] 8cal 58/80rpm 3.13/0mph 3) 0.95mi - 16:48(17:45/mi) 99/117bpm [1758b/mi] 88cal 62/118rpm 3.38/0mph 4) 0.06mi - 38(10:10/mi) 102/114bpm [1037b/mi] 3cal 81/88rpm 5.9/0mph 5) 0.07mi - 1:06(16:11/mi) 106/114bpm [1715b/mi] 7cal 69/84rpm 3.71/0mph 6) 0.06mi - 37(10:19/mi) 106/115bpm [1094b/mi] 3cal 80/86rpm 5.82/0mph 7) 0.06mi - 1:14(19:03/mi) 104/117bpm [1981b/mi] 8cal 66/84rpm 3.15/0mph 8) 0.06mi - 36(9:50/mi) 101/111bpm [993b/mi] 2cal 84/86rpm 6.1/0mph 9) 0.07mi - 1:11(17:44/mi) 107/119bpm [1898b/mi] 8cal 67/84rpm 3.38/0mph 10) 0.06mi - 39(10:15/mi) 105/117bpm [1076b/mi] 3cal 84/87rpm 5.85/0mph 11) 0.07mi - 1:12(17:38/mi) 107/118bpm [1888b/mi] 7cal 68/83rpm 3.4/0mph 12) 0.06mi - 38(10:13/mi) 101/118bpm [1031b/mi] 2cal 84/86rpm 5.88/0mph 13) 0.07mi - 1:07(16:24/mi) 110/126bpm [1805b/mi] 8cal 70/83rpm 3.66/0mph 14) 0.06mi - 36(9:43/mi) 107/119bpm [1040b/mi] 3cal 81/86rpm 6.17/0mph 15) 0.07mi - 1:11(17:18/mi) 103/119bpm [1782b/mi] 7cal 70/85rpm 3.47/0mph 16) 0.06mi - 36(9:54/mi) 97/115bpm [961b/mi] 2cal 80/87rpm 6.06/0mph 17) 0.07mi - 1:10(16:59/mi) 106/118bpm [1800b/mi] 8cal 71/83rpm 3.53/0mph 18) 0.06mi - 35(9:18/mi) 106/123bpm [985b/mi] 3cal 85/88rpm 6.46/0mph 19) 0.07mi - 1:17(18:19/mi) 107/122bpm [1959b/mi] 8cal 66/84rpm 3.28/0mph 20) 0.06mi - 37(9:50/mi) 105/117bpm [1032b/mi] 3cal 80/86rpm 6.1/0mph 21) 0.07mi - 1:13(17:13/mi) 107/119bpm [1842b/mi] 7cal 64/85rpm 3.49/0mph 22) 0.06mi - 35(9:09/mi) 104/119bpm [952b/mi] 2cal 82/88rpm 6.55/0mph 23) 0.38mi - 4:49(12:43/mi) 105/120bpm [1336b/mi] 31cal 76/85rpm 4.72/0mph Add a comment
1) 0.94mi - 19:41(20:59/mi) 81/97bpm [1700b/mi] 104cal 50/79rpm 2.86/0mph
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1) 1mi - 19:29(19:29/mi) 86/106bpm [1676b/mi] 110cal 52/55rpm 3.08/0mph
2) 1mi - 20:32(20:32/mi) 97/107bpm [1991b/mi] 111cal 52/66rpm 2.92/0mph 3) 0.17mi - 3:19(19:07/mi) 97/100bpm [1855b/mi] 22cal 52/54rpm 3.14/0mph Add a comment
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Shoulder mobility
60 squats, lunges, shoulder roll, side ext, s t dips, shoulder press, bicep curl, upright row 60s v sit run 4x30s planks 225 sit ups 125 calf raise 90 mountain climbers Add a comment
1) 1mi - 19:14(19:14/mi) 83/89bpm [1596b/mi] 114cal 52/57rpm 3.12/0mph
2) 1mi - 19:44(19:44/mi) 78/111bpm [1540b/mi] 109cal 52/55rpm 3.04/0mph 3) 1mi - 20:20(20:20/mi) 95/110bpm [1931b/mi] 126cal 52/61rpm 2.95/0mph 4) 1mi - 19:38(19:38/mi) 79/107bpm [1550b/mi] 108cal 52/55rpm 3.06/0mph 5) 1mi - 19:31(19:31/mi) 76/106bpm [1483b/mi] 112cal 52/59rpm 3.08/0mph 6) 0.7mi - 14:22(20:25/mi) 81/92bpm [1654b/mi] 78cal 52/59rpm 2.94/0mph Add a comment
1) 1mi - 19:27(19:27/mi) 88/110bpm [1712b/mi] 108cal 53/56rpm 3.08/0mph
2) 0.47mi - 9:05(19:14/mi) 78/107bpm [1500b/mi] 53cal 52/56rpm 3.12/0mph Add a comment
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Shoulder Mobility
60 squats, lunges, shoulder roll, side ext, press ups, s t dips, bicep curls, upright row 225 sit ups 4x30s planks 60s rev plank 60s v sit run Add a comment
1) 0.16mi - 3:16(20:38/mi) 128/163bpm [2642b/mi] 24cal 54/80rpm 2.91/0mph
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1) 0.87mi - 10:01(11:31/mi) 162/185bpm [1866b/mi] 118cal 79/83rpm 5.21/0mph
2) 0.07mi - 1:29(20:06/mi) 149/163bpm [2996b/mi] 16cal 56/80rpm 2.98/0mph 3) 0.91mi - 10:01(11:02/mi) 165/172bpm [1820b/mi] 123cal 80/84rpm 5.44/0mph 4) 0.08mi - 1:29(17:59/mi) 162/171bpm [2914b/mi] 18cal 59/84rpm 3.34/0mph 5) 0.96mi - 10:01(10:23/mi) 166/183bpm [1723b/mi] 127cal 80/83rpm 5.78/0mph 6) 0.06mi - 1:00(17:59/mi) 160/169bpm [2878b/mi] 11cal 61/80rpm 3.34/0mph 7) 0.43mi - 4:16(9:56/mi) 167/178bpm [1659b/mi] 54cal 81/83rpm 6.04/0mph Add a comment
1) 1mi - 19:28(19:28/mi) 87/114bpm [1694b/mi] 106cal 52/54rpm 3.08/0mph
2) 1mi - 20:05(20:05/mi) 73/83bpm [1466b/mi] 109cal 52/56rpm 2.99/0mph 3) 0.98mi - 19:37(20:00/mi) 92/109bpm [1841b/mi] 115cal 52/54rpm 3/0mph Add a comment
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A bit of everything
Mobility 225 sit ups, 100 calf raise 60 squats, lunges, shoulder roll, side ext, press ups, s t dips, shoulder press, bicep curl, upright row 60s v sit run 4x30s planks Add a comment
1) 0.72mi - 8:02(11:05/mi) 134/148bpm [1486b/mi] 75cal 79/82rpm 5.41/0mph
2) 0.09mi - 1:29(17:21/mi) 128/139bpm [2221b/mi] 11cal 58/80rpm 3.46/0mph 3) 0.74mi - 8:00(10:50/mi) 143/164bpm [1548b/mi] 81cal 80/82rpm 5.54/0mph 4) 0.08mi - 1:30(18:28/mi) 146/163bpm [2697b/mi] 14cal 59/81rpm 3.25/0mph 5) 0.7mi - 8:32(12:17/mi) 144/164bpm [1769b/mi] 77cal 78/86rpm 4.89/0mph 6) 0.08mi - 1:28(19:17/mi) 109/115bpm [2101b/mi] 7cal 66/115rpm 3.11/0mph 7) 0.81mi - 8:37(10:38/mi) 113/129bpm [1201b/mi] 47cal 79/88rpm 5.65/0mph Add a comment
1) 0.39mi - 7:45(20:03/mi) 96/116bpm [1925b/mi] 41cal 52/56rpm 2.99/0mph
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1) 0.49mi - 9:31(19:14/mi) 102/124bpm [1962b/mi] 55cal 53/59rpm 3.12/0mph
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1) 1mi - 19:40(19:40/mi) 91/108bpm [1790b/mi] 114cal 53/55rpm 3.05/0mph
2) 1mi - 19:55(19:55/mi) 80/114bpm [1594b/mi] 107cal 53/56rpm 3.01/0mph 3) 0.65mi - 12:14(18:54/mi) 93/109bpm [1758b/mi] 71cal 53/55rpm 3.17/0mph Add a comment
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1) 1mi - 20:17(20:17/mi) 87/103bpm [1765b/mi] 106cal 52/101rpm 2.96/0mph
2) 0.47mi - 9:45(20:42/mi) 83/104bpm [1718b/mi] 49cal 51/54rpm 2.9/0mph Add a comment
225 sit ups
90 squats 60 bicep curls, s t dips, shoulder press, upright row, bent row, glute Bridge, press ups, shoulder roll, calf raise, lunges 60s rev plank 60 v sit run Add a comment
1) 1mi - 18:50(18:50/mi) 112/122bpm [2109b/mi] 105cal 53/59rpm 3.19/0mph
2) 1mi - 19:27(19:27/mi) 105/121bpm [2042b/mi] 110cal 53/59rpm 3.08/0mph 3) 1mi - 19:49(19:49/mi) 129/160bpm [2557b/mi] 157cal 53/65rpm 3.03/0mph 4) 0.12mi - 2:18(19:03/mi) 139/143bpm [2647b/mi] 19cal 52/55rpm 3.15/0mph Add a comment
1) 0.85mi - 18:45(22:10/mi) 110/120bpm [2438b/mi] 107cal 53/59rpm 2.71/0mph
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1) 1mi - 18:50(18:50/mi) 102/120bpm [1922b/mi] 110cal 53/82rpm 3.19/0mph
2) 0.93mi - 18:26(19:45/mi) 113/130bpm [2232b/mi] 103cal 53/59rpm 3.04/0mph Add a comment
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Sun 14th Jul
Jul 14
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Mon 15th Jul
Jul 15
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Tue 16th Jul
Jul 16
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Wed 17th Jul
Jul 17
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Thu 18th Jul
Jul 18
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Fri 19th Jul
Jul 19
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Sat 20th Jul
Jul 20
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1) 1mi - 20:33(20:33/mi) 88/109bpm [1809b/mi] 107cal 52/80rpm 2.92/0mph
2) 0.47mi - 9:46(20:52/mi) 78/91bpm [1627b/mi] 50cal 51/58rpm 2.88/0mph Add a comment
Shoulder mobility
140 squats, mountain climbers, bicep curl, calf raise 225 sit ups 100 press ups, s t dips 60 glure Bridge 60s v sit run Add a comment
1) 0.44mi - 5:03(11:35/mi) 149/164bpm [1727b/mi] 52cal 80/83rpm 5.18/0mph
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1) 0.33mi - 7:06(21:22/mi) 114/123bpm [2436b/mi] 44cal 53/81rpm 2.81/0mph
2) 0mi - 4(16:23/mi) 117/117bpm [1917b/mi] 53/53rpm 3.66/0mph Add a comment
1) 1mi - 11:32(11:35/mi) 130/157bpm [1506b/mi] 100cal 80/84rpm 5.18/0mph
2) 0.09mi - 1:29(17:00/mi) 122/139bpm [2075b/mi] 10cal 56/71rpm 3.53/0mph 3) 0.71mi - 8:00(11:14/mi) 130/162bpm [1460b/mi] 71cal 80/83rpm 5.34/0mph 4) 0.08mi - 1:30(19:36/mi) 138/160bpm [2705b/mi] 13cal 58/84rpm 3.06/0mph 5) 0.44mi - 4:30(10:16/mi) 149/166bpm [1531b/mi] 46cal 80/84rpm 5.84/0mph 6) 0.05mi - 59(20:03/mi) 148/163bpm [2966b/mi] 9cal 56/81rpm 2.99/0mph 7) 1mi - 9:44(9:44/mi) 160/172bpm [1556b/mi] 109cal 81/83rpm 6.17/0mph 8) 0.03mi - 17(9:45/mi) 166/167bpm [1619b/mi] 3cal 82/82rpm 6.15/0mph 9) 0.08mi - 1:30(17:54/mi) 156/167bpm [2794b/mi] 15cal 59/82rpm 3.35/0mph 10) 0.62mi - 6:17(10:07/mi) 164/183bpm [1660b/mi] 71cal 81/84rpm 5.93/0mph Add a comment
1) 0.36mi - 7:22(20:27/mi) 86/92bpm [1759b/mi] 39cal 52/55rpm 2.93/0mph
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1) 1mi - 20:52(20:52/mi) 83/107bpm [1732b/mi] 107cal 52/59rpm 2.88/0mph
2) 1mi - 21:02(21:02/mi) 93/107bpm [1957b/mi] 102cal 52/59rpm 2.85/0mph 3) 0.67mi - 13:38(20:28/mi) 85/97bpm [1740b/mi] 74cal 53/59rpm 2.93/0mph Add a comment
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1) 1mi - 20:24(20:24/mi) 96/110bpm [1959b/mi] 109cal 53/103rpm 2.94/0mph
2) 0.46mi - 9:50(21:19/mi) 95/107bpm [2024b/mi] 51cal 51/62rpm 2.82/0mph Add a comment
Shoulder mobility
75 bicep curls, lunges, squats, 125 calf raise, 225 sit ups 60s v sit run 60 s t dips, shoulder roll, side ext, press ups Add a comment
1) 1mi - 7:47(7:47/mi) 112/123bpm [872b/mi] 55cal 7.7/0mph
2) 1mi - 7:12(7:12/mi) 104/120bpm [749b/mi] 39cal 8.33/0mph 3) 1mi - 7:15(7:15/mi) 102/110bpm [739b/mi] 35cal 8.28/0mph 4) 1mi - 7:25(7:25/mi) 95/104bpm [705b/mi] 28cal 8.08/0mph 5) 0.24mi - 1:40(6:59/mi) 95/99bpm [664b/mi] 5cal 8.59/0mph Add a comment
1) 0.78mi - 15:27(19:51/mi) 97/112bpm [1926b/mi] 85cal 53/74rpm 3.02/0mph
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1) 0.37mi - 7:33(20:15/mi) 99/105bpm [2005b/mi] 42cal 54/59rpm 2.96/0mph
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1) 1mi - 20:18(20:18/mi) 93/115bpm [1888b/mi] 116cal 52/59rpm 2.96/0mph
2) 0.98mi - 20:20(20:45/mi) 94/123bpm [1950b/mi] 102cal 53/62rpm 2.89/0mph Add a comment
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1) 1mi - 19:55(19:55/mi) 88/127bpm [1753b/mi] 114cal 52/59rpm 3.01/0mph
2) 0.03mi - 47(22:35/mi) 73/74bpm [1648b/mi] 4cal 52/54rpm 2.66/0mph Add a comment
Shoulder mobility hip mobility
60 bicep curls, upright row, bent row, shoulder press, lunges, calf raise, side ext, shoulder roll, glute bridge 225 sit ups 90 squats 4x30s planks 60s rev plank 60s v sit run Add a comment
1) 0.56mi - 11:13(20:04/mi) 74/114bpm [1485b/mi] 62cal 53/81rpm 2.99/0mph
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1) 0.88mi - 10:02(11:23/mi) 138/155bpm [1572b/mi] 96cal 79/82rpm 5.27/0mph
2) 0.08mi - 1:29(19:40/mi) 116/136bpm [2282b/mi] 10cal 57/80rpm 3.05/0mph 3) 0.95mi - 10:00(10:33/mi) 126/146bpm [1329b/mi] 80cal 80/85rpm 5.69/0mph 4) 0.08mi - 1:30(18:58/mi) 103/121bpm [1954b/mi] 9cal 57/80rpm 3.16/0mph 5) 0.98mi - 10:01(10:12/mi) 112/123bpm [1142b/mi] 56cal 80/82rpm 5.89/0mph 6) 0.08mi - 1:30(19:29/mi) 106/121bpm [2065b/mi] 9cal 58/85rpm 3.08/0mph 7) 0.35mi - 3:29(10:00/mi) 113/121bpm [1130b/mi] 18cal 80/83rpm 6/0mph Add a comment
1) 1mi - 19:25(19:25/mi) 83/96bpm [1612b/mi] 107cal 53/60rpm 3.09/0mph
2) 1mi - 19:48(19:48/mi) 90/103bpm [1782b/mi] 112cal 52/57rpm 3.03/0mph 3) 0.12mi - 2:21(19:28/mi) 95/97bpm [1849b/mi] 11cal 52/54rpm 3.08/0mph Add a comment
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1) 0.77mi - 15:06(19:39/mi) 88/104bpm [1729b/mi] 86cal 51/59rpm 3.05/0mph
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1) 1mi - 18:57(18:57/mi) 92/114bpm [1744b/mi] 104cal 52/90rpm 3.17/0mph
2) 0.38mi - 7:12(19:01/mi) 98/117bpm [1863b/mi] 40cal 52/60rpm 3.16/0mph Add a comment
1) 1mi - 20:32(20:32/mi) 94/116bpm [1930b/mi] 117cal 50/59rpm 2.92/0mph
2) 1mi - 19:04(19:04/mi) 66/100bpm [1258b/mi] 103cal 51/59rpm 3.15/0mph 3) 0.01mi - 9(18:40/mi) 59/59bpm [1101b/mi] 50/50rpm 3.21/0mph Add a comment
100 calf raise
60 press ups, s t dips 75 squats, lunges 225 sit ups Add a comment
1) 0.39mi - 7:32(19:05/mi) 95/117bpm [1813b/mi] 46cal 52/81rpm 3.14/0mph
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1) 0.32mi - 4:06(12:38/mi) 126/136bpm [1591b/mi] 36cal 79/81rpm 4.75/0mph
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1) 0.34mi - 6:54(20:24/mi) 87/102bpm [1775b/mi] 39cal 53/80rpm 2.94/0mph
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Warm up,6x3:90s, warm down
1) 0.67mi - 8:01(12:00/mi) 143/158bpm [1715b/mi] 78cal 79/83rpm 5/0mph 2) 0.09mi - 1:31(17:26/mi) 136/147bpm [2371b/mi] 12cal 57/80rpm 3.44/0mph 3) 0.67mi - 7:59(11:51/mi) 147/171bpm [1742b/mi] 77cal 80/84rpm 5.06/0mph 4) 0.08mi - 1:31(18:08/mi) 140/168bpm [2538b/mi] 13cal 58/81rpm 3.31/0mph 5) 0.11mi - 1:17(11:45/mi) 140/161bpm [1646b/mi] 11cal 79/83rpm 5.1/0mph 6) 0.07mi - 1:13(17:44/mi) 139/148bpm [2466b/mi] 9cal 58/80rpm 3.38/0mph 7) 0.3mi - 3:00(10:09/mi) 142/152bpm [1441b/mi] 28cal 81/93rpm 5.91/0mph 8) 0.09mi - 1:31(16:47/mi) 136/150bpm [2283b/mi] 12cal 60/82rpm 3.57/0mph 9) 0.31mi - 3:00(9:48/mi) 146/160bpm [1432b/mi] 29cal 82/119rpm 6.12/0mph 10) 0.06mi - 1:00(16:59/mi) 142/159bpm [2413b/mi] 8cal 59/83rpm 3.53/0mph 11) 0.03mi - 30(18:06/mi) 107/119bpm [1937b/mi] 3cal 56/58rpm 3.32/0mph 12) 0.31mi - 3:01(9:45/mi) 118/134bpm [1151b/mi] 18cal 81/83rpm 6.15/0mph 13) 0.08mi - 1:30(18:39/mi) 112/132bpm [2090b/mi] 10cal 58/81rpm 3.22/0mph 14) 0.31mi - 3:01(9:37/mi) 118/134bpm [1134b/mi] 16cal 81/84rpm 6.24/0mph 15) 0.09mi - 1:30(17:30/mi) 117/126bpm [2047b/mi] 10cal 58/81rpm 3.43/0mph 16) 0.37mi - 3:29(9:32/mi) 118/131bpm [1125b/mi] 17cal 81/86rpm 6.29/0mph 17) 0.05mi - 54(18:13/mi) 111/118bpm [2023b/mi] 5cal 66/81rpm 3.29/0mph 18) 0.03mi - 37(17:47/mi) 110/120bpm [1957b/mi] 3cal 57/59rpm 3.37/0mph 19) 0.32mi - 3:00(9:23/mi) 119/133bpm [1117b/mi] 20cal 81/87rpm 6.39/0mph 20) 0.11mi - 2:00(18:36/mi) 108/128bpm [2009b/mi] 12cal 57/83rpm 3.23/0mph 21) 0.25mi - 2:50(11:34/mi) 119/132bpm [1376b/mi] 19cal 80/83rpm 5.19/0mph Add a comment
1) 0.36mi - 7:35(21:04/mi) 106/147bpm [2234b/mi] 44cal 52/59rpm 2.85/0mph
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1) 1mi - 20:37(20:37/mi) 103/139bpm [2124b/mi] 111cal 53/70rpm 2.91/0mph
2) 1mi - 19:34(19:34/mi) 106/127bpm [2074b/mi] 111cal 52/59rpm 3.07/0mph 3) 0.1mi - 1:46(18:15/mi) 106/110bpm [1934b/mi] 11cal 52/54rpm 3.29/0mph Add a comment
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1) 1mi - 21:19(21:19/mi) 98/108bpm [2089b/mi] 111cal 51/81rpm 2.81/0mph
2) 0.48mi - 10:15(21:15/mi) 91/111bpm [1933b/mi] 50cal 50/60rpm 2.83/0mph Add a comment
1) 0.86mi - 10:01(11:35/mi) 104/120bpm [1205b/mi] 68cal 79/81rpm 5.18/0mph
2) 0.07mi - 1:16(19:16/mi) 103/112bpm [1984b/mi] 7cal 55/80rpm 3.11/0mph 3) 0.69mi - 7:38(11:05/mi) 99/124bpm [1097b/mi] 40cal 78/115rpm 5.41/0mph 4) 0.06mi - 25(7:19/mi) 91/98bpm [666b/mi] 1cal 86/89rpm 8.19/0mph 5) 0.02mi - 33(27:46/mi) 101/105bpm [2805b/mi] 2cal 61/84rpm 2.16/0mph 6) 0.05mi - 22(7:39/mi) 92/104bpm [703b/mi] 1cal 79/88rpm 7.85/0mph 7) 0.03mi - 44(24:33/mi) 99/107bpm [2431b/mi] 2cal 64/84rpm 2.44/0mph 8) 0.05mi - 22(7:41/mi) 97/100bpm [745b/mi] 1cal 76/88rpm 7.81/0mph 9) 0.03mi - 46(25:04/mi) 105/112bpm [2633b/mi] 3cal 57/83rpm 2.39/0mph 10) 0.05mi - 23(7:42/mi) 99/103bpm [763b/mi] 1cal 86/90rpm 7.79/0mph 11) 0.03mi - 43(23:22/mi) 100/112bpm [2337b/mi] 3cal 63/84rpm 2.57/0mph 12) 0.04mi - 20(7:31/mi) 101/107bpm [759b/mi] 1cal 84/106rpm 7.98/0mph 13) 0.14mi - 2:02(14:44/mi) 105/110bpm [1547b/mi] 13cal 71/84rpm 4.07/0mph 14) 0.05mi - 23(7:45/mi) 104/107bpm [806b/mi] 1cal 77/86rpm 7.74/0mph 15) 0.03mi - 42(23:39/mi) 107/109bpm [2531b/mi] 3cal 64/84rpm 2.54/0mph 16) 0.05mi - 21(7:32/mi) 101/106bpm [761b/mi] 1cal 85/87rpm 7.96/0mph 17) 0.03mi - 45(22:25/mi) 102/108bpm [2287b/mi] 4cal 61/84rpm 2.68/0mph 18) 0.05mi - 22(7:14/mi) 96/102bpm [694b/mi] 1cal 88/89rpm 8.29/0mph 19) 0.04mi - 54(25:46/mi) 103/113bpm [2654b/mi] 4cal 62/87rpm 2.33/0mph 20) 0.05mi - 18(6:21/mi) 95/97bpm [603b/mi] 1cal 81/92rpm 9.46/0mph 21) 0.06mi - 1:24(22:26/mi) 99/105bpm [2222b/mi] 6cal 59/92rpm 2.67/0mph 22) 0.05mi - 23(8:06/mi) 88/92bpm [712b/mi] 1cal 78/88rpm 7.41/0mph 23) 0.59mi - 7:20(12:28/mi) 106/113bpm [1321b/mi] 48cal 75/85rpm 4.81/0mph Add a comment
125 calf raise
75, lunges, squats, press ups, bicep curls, upright row 60 shoulder press, s t dips Add a comment
1) 1mi - 19:13(19:13/mi) 87/100bpm [1673b/mi] 107cal 53/60rpm 3.12/0mph
2) 1mi - 19:44(19:44/mi) 86/96bpm [1698b/mi] 112cal 53/59rpm 3.04/0mph 3) 0.89mi - 17:25(19:36/mi) 93/105bpm [1823b/mi] 99cal 53/59rpm 3.06/0mph Add a comment
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1) 1mi - 13:36(13:36/mi) 89/103bpm [1210b/mi] 85cal 54/63rpm 4.41/0mph
2) 0.01mi - 2(4:09/mi) 75/75bpm [312b/mi] 54/63rpm 14.43/0mph Add a comment
1) 0.74mi - 16:21(22:06/mi) 80/109bpm [1768b/mi] 87cal 54/60rpm 2.71/0mph
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1) 0.61mi - 11:49(19:29/mi) 89/111bpm [1734b/mi] 70cal 53/55rpm 3.08/0mph
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1) 0.27mi - 5:38(20:31/mi) 78/115bpm [1600b/mi] 31cal 55/80rpm 2.92/0mph
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1) 0.8mi - 9:00(11:13/mi) 108/142bpm [1211b/mi] 66cal 79/82rpm 5.35/0mph
2) 0.08mi - 1:31(19:15/mi) 100/113bpm [1925b/mi] 10cal 57/81rpm 3.12/0mph 3) 0.91mi - 10:00(11:02/mi) 104/112bpm [1148b/mi] 63cal 79/83rpm 5.44/0mph 4) 0.08mi - 1:30(19:18/mi) 93/111bpm [1795b/mi] 8cal 57/79rpm 3.11/0mph 5) 0.6mi - 6:09(10:13/mi) 103/113bpm [1052b/mi] 34cal 80/83rpm 5.88/0mph 6) 0.07mi - 1:14(18:00/mi) 98/114bpm [1765b/mi] 7cal 58/81rpm 3.33/0mph 7) 0.46mi - 4:42(10:09/mi) 108/116bpm [1096b/mi] 28cal 81/83rpm 5.91/0mph Add a comment
1) 1mi - 19:15(19:15/mi) 104/122bpm [2001b/mi] 108cal 53/61rpm 3.12/0mph
2) 1mi - 21:51(21:51/mi) 107/122bpm [2339b/mi] 114cal 52/73rpm 2.74/0mph 3) 0.92mi - 19:31(21:10/mi) 110/119bpm [2328b/mi] 103cal 52/63rpm 2.83/0mph Add a comment
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Calf Raises 100
Squats 15 Lunges 60 Tricep Dips 60 Squats 60 Press Ups 90 Calf raise 100 Sit ups 225 Add a comment
1) 0.58mi - 7:00(12:07/mi) 104/136bpm [1261b/mi] 50cal 76/82rpm 4.95/0mph
2) 0.56mi - 6:01(10:41/mi) 103/112bpm [1101b/mi] 38cal 80/83rpm 5.61/0mph 3) 0.06mi - 59(15:28/mi) 103/113bpm [1594b/mi] 7cal 59/82rpm 3.88/0mph 4) 0.57mi - 6:01(10:30/mi) 104/116bpm [1093b/mi] 36cal 80/84rpm 5.71/0mph 5) 0.53mi - 7:03(13:22/mi) 110/119bpm [1470b/mi] 47cal 76/84rpm 4.49/0mph 6) 0.05mi - 58(18:50/mi) 108/111bpm [2034b/mi] 4cal 57/81rpm 3.19/0mph 7) 0.54mi - 5:29(10:08/mi) 112/119bpm [1135b/mi] 35cal 80/84rpm 5.92/0mph 8) 0.06mi - 1:01(18:15/mi) 111/115bpm [2027b/mi] 6cal 58/79rpm 3.29/0mph 9) 0.17mi - 1:39(9:36/mi) 108/116bpm [1038b/mi] 8cal 79/83rpm 6.25/0mph 10) 0.15mi - 1:40(11:14/mi) 111/114bpm [1248b/mi] 11cal 78/81rpm 5.34/0mph Add a comment
1) 0.34mi - 7:13(21:19/mi) 98/106bpm [2088b/mi] 40cal 52/109rpm 2.82/0mph
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1) 0.34mi - 7:31(22:03/mi) 94/107bpm [2072b/mi] 37cal 52/59rpm 2.72/0mph
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1) 0.9mi - 19:16(21:22/mi) 86/108bpm [1838b/mi] 94cal 52/60rpm 2.81/0mph
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1) 1mi - 19:52(19:52/mi) 82/104bpm [1629b/mi] 115cal 53/60rpm 3.02/0mph
2) 0.04mi - 55(22:31/mi) 71/80bpm [1599b/mi] 6cal 52/55rpm 2.66/0mph Add a comment
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Sun 21st Jul
Jul 21
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Mon 22nd Jul
Jul 22
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Tue 23rd Jul
Jul 23
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Wed 24th Jul
Jul 24
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Thu 25th Jul
Jul 25
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Fri 26th Jul
Jul 26
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Sat 27th Jul
Jul 27
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1) 1mi - 21:02(21:02/mi) 86/102bpm [1809b/mi] 111cal 51/59rpm 2.85/0mph
2) 0.47mi - 10:02(21:30/mi) 91/105bpm [1957b/mi] 49cal 51/60rpm 2.79/0mph Add a comment
Mobility
75 bicep curls, upright row, press ups 60 bent row, shoulder press, squats, side ext, shoulder roll, glute bridges, lunges Calf raise 125 Sit ups 225 4x30s planks 60s V sit run Add a comment
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1) 0.8mi - 19:13(23:54/mi) 97/107bpm [2319b/mi] 98cal 51/60rpm 2.51/0mph
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1) 1mi - 20:47(20:47/mi) 99/113bpm [2057b/mi] 106cal 52/79rpm 2.89/0mph
2) 1mi - 22:22(22:22/mi) 109/151bpm [2437b/mi] 123cal 52/61rpm 2.68/0mph 3) 0.91mi - 21:42(23:57/mi) 103/116bpm [2467b/mi] 112cal 51/60rpm 2.51/0mph Add a comment
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1) 1mi - 20:38(20:38/mi) 83/108bpm [1713b/mi] 106cal 51/60rpm 2.91/0mph
2) 0.38mi - 6:50(17:56/mi) 107/113bpm [1919b/mi] 42cal 53/59rpm 3.35/0mph Add a comment
Mobility
75 bicep curl, upright row, press ups, 225 sit ups 125 calf raise 60 shoulder press, side ext, shower roll, s t dipd 60s v sit run , rev plank Add a comment
1) 0.6mi - 11:39(19:16/mi) 73/111bpm [1407b/mi] 68cal 53/81rpm 3.11/0mph
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1) 0.66mi - 8:01(12:08/mi) 100/111bpm [1213b/mi] 53cal 79/81rpm 4.95/0mph
2) 0.09mi - 1:30(17:14/mi) 100/106bpm [1723b/mi] 12cal 56/80rpm 3.48/0mph 3) 0.74mi - 7:59(10:50/mi) 102/115bpm [1106b/mi] 47cal 80/83rpm 5.54/0mph 4) 0.08mi - 1:31(18:14/mi) 93/109bpm [1696b/mi] 9cal 57/82rpm 3.29/0mph 5) 0.76mi - 7:59(10:34/mi) 99/113bpm [1047b/mi] 40cal 81/87rpm 5.68/0mph 6) 0.09mi - 1:30(16:11/mi) 92/111bpm [1488b/mi] 9cal 58/82rpm 3.71/0mph 7) 0.69mi - 7:14(10:26/mi) 105/115bpm [1095b/mi] 46cal 81/84rpm 5.75/0mph Add a comment
1) 0.39mi - 7:53(20:25/mi) 71/83bpm [1449b/mi] 34cal 52/59rpm 2.94/0mph
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1) 1mi - 7:46(7:46/mi) 72/91bpm [560b/mi] 19cal 7.72/0mph
2) 1mi - 7:41(7:41/mi) 77/109bpm [592b/mi] 25cal 7.81/0mph 3) 1mi - 6:49(6:49/mi) 92/108bpm [627b/mi] 29cal 8.8/0mph 4) 1mi - 6:29(6:29/mi) 86/116bpm [558b/mi] 24cal 9.25/0mph 5) 0.75mi - 5:05(6:46/mi) 90/115bpm [609b/mi] 19cal 8.87/0mph Add a comment
1) 1mi - 19:40(19:40/mi) 83/110bpm [1632b/mi] 106cal 53/56rpm 3.05/0mph
2) 1mi - 20:20(20:20/mi) 96/116bpm [1953b/mi] 111cal 52/55rpm 2.95/0mph 3) 0.48mi - 9:57(20:32/mi) 94/106bpm [1930b/mi] 54cal 52/59rpm 2.92/0mph Add a comment
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1) 1mi - 21:21(21:21/mi) 109/136bpm [2328b/mi] 118cal 51/82rpm 2.81/0mph
2) 0.8mi - 23:40(29:24/mi) 89/114bpm [2617b/mi] 105cal 50/59rpm 2.04/0mph Add a comment
Calf Raises 125
Lunges 75 Squats 75 Tricep Dips 75 Sit Ups 225 Pressure 60 Add a comment
1) 0.75mi - 7:58(10:38/mi) 111/147bpm [1181b/mi] 56cal 79/86rpm 5.64/0mph
2) 0.08mi - 1:31(18:31/mi) 110/142bpm [2037b/mi] 11cal 59/80rpm 3.24/0mph 3) 0.69mi - 8:03(11:36/mi) 99/126bpm [1148b/mi] 39cal 79/113rpm 5.18/0mph 4) 0.08mi - 1:30(18:27/mi) 102/114bpm [1882b/mi] 9cal 57/79rpm 3.25/0mph 5) 0.7mi - 8:00(11:29/mi) 107/147bpm [1230b/mi] 49cal 80/83rpm 5.22/0mph 6) 0.08mi - 1:30(19:40/mi) 99/112bpm [1947b/mi] 8cal 56/81rpm 3.05/0mph 7) 0.72mi - 7:28(10:20/mi) 103/118bpm [1064b/mi] 42cal 80/84rpm 5.81/0mph Add a comment
1) 0.81mi - 20:08(24:45/mi) 104/116bpm [2573b/mi] 106cal 52/60rpm 2.42/0mph
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1) 1mi - 21:32(21:32/mi) 85/107bpm [1830b/mi] 108cal 53/76rpm 2.79/0mph
2) 1mi - 21:02(21:02/mi) 96/118bpm [2019b/mi] 116cal 52/79rpm 2.85/0mph 3) 0.14mi - 2:50(20:07/mi) 96/111bpm [1930b/mi] 17cal 51/54rpm 2.98/0mph Add a comment
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1) 1mi - 19:57(19:57/mi) 102/114bpm [2035b/mi] 112cal 52/80rpm 3.01/0mph
2) 0.16mi - 3:24(20:43/mi) 107/111bpm [2217b/mi] 19cal 52/59rpm 2.9/0mph Add a comment
Shoulder Mobility
60 bicep curl, upright row, lunges, squats, side ext,shoulder roll, glute bridge, s t dips V sit run 60s 4x30s planks 225 sit ups 125 calf raise Add a comment
1) 0.76mi - 8:39(11:25/mi) 149/166bpm [1700b/mi] 90cal 79/82rpm 5.26/0mph
2) 0.74mi - 14:21(19:20/mi) 110/152bpm [2126b/mi] 84cal 63/107rpm 3.1/0mph 3) 0.07mi - 34(8:32/mi) 93/104bpm [793b/mi] 1cal 86/88rpm 7.04/0mph 4) 0.07mi - 1:09(16:22/mi) 118/132bpm [1931b/mi] 7cal 70/85rpm 3.67/0mph 5) 0.06mi - 36(9:21/mi) 114/121bpm [1066b/mi] 3cal 82/85rpm 6.42/0mph 6) 0.07mi - 1:10(17:28/mi) 119/123bpm [2078b/mi] 8cal 68/83rpm 3.44/0mph 7) 0.06mi - 37(9:58/mi) 111/119bpm [1106b/mi] 2cal 84/85rpm 6.02/0mph 8) 0.07mi - 1:09(17:08/mi) 122/126bpm [2090b/mi] 8cal 71/83rpm 3.5/0mph 9) 0.06mi - 38(10:13/mi) 113/121bpm [1155b/mi] 3cal 84/87rpm 5.87/0mph 10) 0.07mi - 1:03(15:42/mi) 114/126bpm [1789b/mi] 7cal 74/83rpm 3.82/0mph 11) 0.06mi - 36(9:37/mi) 116/118bpm [1116b/mi] 3cal 86/99rpm 6.24/0mph 12) 0.07mi - 1:08(16:44/mi) 118/119bpm [1974b/mi] 8cal 72/83rpm 3.59/0mph 13) 0.06mi - 39(10:17/mi) 115/118bpm [1183b/mi] 3cal 84/87rpm 5.83/0mph 14) 0.07mi - 1:13(17:35/mi) 113/121bpm [1988b/mi] 8cal 69/83rpm 3.41/0mph 15) 0.06mi - 37(9:35/mi) 110/114bpm [1054b/mi] 2cal 84/87rpm 6.26/0mph 16) 0.07mi - 1:13(17:35/mi) 115/120bpm [2022b/mi] 8cal 69/82rpm 3.41/0mph 17) 0.06mi - 38(10:02/mi) 106/113bpm [1064b/mi] 2cal 81/88rpm 5.97/0mph 18) 0.07mi - 1:15(17:59/mi) 113/126bpm [2033b/mi] 7cal 66/82rpm 3.34/0mph 19) 0.06mi - 34(8:58/mi) 102/113bpm [915b/mi] 2cal 79/88rpm 6.69/0mph 20) 0.07mi - 1:11(17:00/mi) 108/115bpm [1837b/mi] 7cal 69/84rpm 3.53/0mph 21) 0.06mi - 40(11:07/mi) 103/107bpm [1145b/mi] 2cal 84/87rpm 5.4/0mph 22) 0.06mi - 1:18(23:12/mi) 102/110bpm [2366b/mi] 6cal 57/83rpm 2.59/0mph 23) 0.46mi - 5:34(12:02/mi) 97/117bpm [1168b/mi] 32cal 79/83rpm 4.98/0mph Add a comment
1) 1mi - 20:45(20:45/mi) 87/105bpm [1805b/mi] 112cal 52/59rpm 2.89/0mph
2) 1mi - 20:41(20:41/mi) 91/102bpm [1882b/mi] 108cal 52/59rpm 2.9/0mph 3) 0.6mi - 11:18(18:46/mi) 92/110bpm [1726b/mi] 63cal 53/59rpm 3.2/0mph Add a comment
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1) 1mi - 25:29(25:29/mi) 74/101bpm [1886b/mi] 120cal 52/80rpm 2.35/0mph
2) 0mi - 7(23:19/mi) 74/101bpm [1725b/mi] 52/80rpm 2.57/0mph Add a comment
1) 0.75mi - 8:03(10:46/mi) 116/152bpm [1248b/mi] 61cal 79/84rpm 5.58/0mph
2) 0.07mi - 1:29(20:29/mi) 93/104bpm [1905b/mi] 7cal 61/82rpm 2.93/0mph 3) 0.75mi - 8:01(10:38/mi) 99/107bpm [1053b/mi] 45cal 80/81rpm 5.64/0mph 4) 0.07mi - 1:29(20:16/mi) 99/104bpm [2007b/mi] 7cal 57/80rpm 2.96/0mph 5) 0.77mi - 8:47(11:26/mi) 104/114bpm [1190b/mi] 57cal 78/83rpm 5.25/0mph 6) 0.06mi - 1:15(20:11/mi) 95/105bpm [1918b/mi] 5cal 56/64rpm 2.97/0mph 7) 0.69mi - 7:26(10:48/mi) 106/119bpm [1144b/mi] 46cal 80/82rpm 5.56/0mph Add a comment
1) 1mi - 21:27(21:27/mi) 94/109bpm [2017b/mi] 109cal 52/65rpm 2.8/0mph
2) 1mi - 20:45(20:45/mi) 96/109bpm [1991b/mi] 113cal 52/79rpm 2.89/0mph 3) 0.14mi - 3:20(23:11/mi) 104/110bpm [2410b/mi] 20cal 52/59rpm 2.59/0mph Add a comment
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Mobility
60 s t dips, glute bridges, squats, side ext, shoulder roll 75 bicep curls, upright row, press ups, lunges, 225 sit ups 125 calf raise 4x30s planks V sit run 60s Add a comment
1) 1mi - 20:52(20:52/mi) 96/113bpm [2003b/mi] 113cal 51/83rpm 2.88/0mph
2) 0.43mi - 9:23(21:37/mi) 100/117bpm [2162b/mi] 50cal 51/62rpm 2.78/0mph Add a comment
1) 0.87mi - 18:01(20:47/mi) 85/117bpm [1767b/mi] 101cal 53/81rpm 2.89/0mph
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1) 1mi - 11:25(11:25/mi) 139/154bpm [1586b/mi] 113cal 80/84rpm 5.26/0mph
2) 0.07mi - 1:14(18:34/mi) 128/142bpm [2376b/mi] 11cal 57/82rpm 3.23/0mph 3) 0.02mi - 17(16:10/mi) 109/111bpm [1762b/mi] 2cal 56/57rpm 3.71/0mph 4) 1mi - 10:46(10:46/mi) 109/141bpm [1173b/mi] 54cal 81/86rpm 5.58/0mph 5) 0.1mi - 1:50(18:45/mi) 96/112bpm [1799b/mi] 10cal 60/82rpm 3.2/0mph 6) 1mi - 10:05(10:05/mi) 106/114bpm [1069b/mi] 47cal 81/84rpm 5.95/0mph 7) 0.09mi - 1:28(16:58/mi) 97/114bpm [1646b/mi] 8cal 58/82rpm 3.53/0mph 8) 1mi - 10:15(10:15/mi) 105/117bpm [1076b/mi] 57cal 81/84rpm 5.85/0mph 9) 0.12mi - 1:18(10:31/mi) 116/119bpm [1220b/mi] 8cal 81/82rpm 5.7/0mph Add a comment
1) 0.36mi - 7:18(20:28/mi) 100/114bpm [2046b/mi] 41cal 53/59rpm 2.93/0mph
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1) 1mi - 20:00(20:00/mi) 107/170bpm [2139b/mi] 124cal 52/55rpm 3/0mph
2) 0.49mi - 12:18(24:53/mi) 108/119bpm [2687b/mi] 68cal 53/60rpm 2.41/0mph Add a comment
1) 1mi - 18:40(18:40/mi) 108/117bpm [2015b/mi] 105cal 53/58rpm 3.22/0mph
2) 0.56mi - 10:32(18:56/mi) 112/116bpm [2120b/mi] 58cal 53/56rpm 3.17/0mph Add a comment
1) 1mi - 20:37(20:37/mi) 98/114bpm [2020b/mi] 118cal 52/57rpm 2.91/0mph
2) 0.88mi - 17:11(19:33/mi) 108/120bpm [2112b/mi] 92cal 53/56rpm 3.07/0mph Add a comment
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1) 0.87mi - 18:43(21:31/mi) 87/105bpm [1872b/mi] 99cal 51/59rpm 2.79/0mph
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