STATUS I don't wish it was easier, I just wish I was better.
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Races
75 -
Miles
11420 -
Miles
44 -
Miles
3550 -
Miles
1836 -
WAVA
65.57% -
Mile
7:10 -
5k
24:37 -
5M
45:56 -
10k
52:44 -
10M
1:27:26 -
Half
1:57:57 -
20M
3:20:57 -
Mara
4:20:50 -
20k
49:20
About Me | |
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Teetotal vegetarian, according to Fleecy..
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...
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Random Q&A | See your Q&A |
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Describe your ideal run, ride or swim. An undulating trail run with good friends, with lots of stops on the way to enjoy the view. |
Recent Blogs | |
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Belated February | 8th Mar |
January | Feb 2024 |
Looking back, looking forward | Jan 2024 |
The best* pictures of 2023 | Dec 2023 |
October: The month of lots of part 2s | Nov 2023 |
My parkrun |
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Crane Park parkrun |
Recent Training | |||
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19th Mar
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General | 0.4mi | 7:24 |
19th Mar
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Coached | 4.7mi | 53:35 |
19th Mar
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General | 0.4mi | 6:47 |
18th Mar
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General | 0.6mi | 14:20 |
18th Mar
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General | 0.3mi | 6:30 |
12 Month Benchmarks | Run | Bike |
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Mile | 7:38 | 4:13 |
5k | 27:07 | 16:32 |
5mi | 56:18 | 47:51 |
10k | 1:16:48 | 1:07:19 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Buddies (49) |
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Followers (28) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Dist | Races | 2008 | 2009 | 2010 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2023 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 13 | 7:10 62.09 | 7:40 59.05 | 7:22 62.05 | 7:22 63.36 | 7:51 62.84 | 7:10
7:10/mi
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63.36 | |||||||||
5km | 19 | 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 | 24:37
7:55/mi
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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 | 10 | 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 | 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
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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
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52.94 |
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 | 0.00 | 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! | 0.00 | 10mi | |
2022 | Result | WAVA | Distance | |
8 Oct | The Doctor K Cup | 0.00 | 5km | |
19 Feb | TBC February | 0.00 | 10mi | |
2021 | Result | WAVA | Distance | |
28 Nov | Ranelagh Harriers Richmond 10K | 0.00 | 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 | 0.00 | 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 | 0.00 | 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 | 0.00 | 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 | 0.00 | 10mi | |
7 Sep | Ashtead 10K SB | 1:07:07 | 47.72 | 10km |
2 Aug | London Triathlon (sprint) | 23:24 / 49:20 / 31:45 | 0.00 | 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 | 0.00 | 10mi | |
2012 | Result | WAVA | Distance | |
21 Oct | Cabbage Patch 10 SB | 1:29:47 | 57.68 | 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 | 14 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 91 |
2024 | 65 | 48 | 26 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 140 |
2024 | 13 | 24 | 11 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 49 |
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 | 0 | 10 | 3 | 22 | 416 |
2010 | 94 | 83 | 119 | 86 | 51 | 25 | 0 | 59 | 71 | 71 | 45 | 0 | 704 |
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 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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Split Summary
=== 1) 0.62mi - 11:52(19:06/mi) 131/151bpm [2501b/mi] 77cal 54/64rpm 3.14/3.67mph 2) 0.62mi - 11:06(17:51/mi) 116/125bpm [2071b/mi] 56cal 58/61rpm 3.36/3.61mph 3) 0.41mi - 7:16(17:32/mi) 111/117bpm [1947b/mi] 35cal 58/60rpm 3.42/3.67mph Add a comment
Reverse pyramid
400-200-100-50-100-200-400 Awaiting official results but coach particularly happy with 2nd 200m Split Summary === 1) 0.62mi - 17:33(28:15/mi) 110/137bpm [3108b/mi] 79cal 2.12/9.5mph 2) 0.01mi - 41(1:05:13/mi) 89/92bpm [5804b/mi] 2cal 0.92/3.3mph 3) 0.25mi - 1:57(7:53/mi) 116/126bpm [914b/mi] 10cal 7.62/10.14mph 4) 0.13mi - 4:22(33:21/mi) 109/132bpm [3635b/mi] 15cal 1.8/7.62mph 5) 0.12mi - 53(7:04/mi) 109/129bpm [770b/mi] 3cal 8.5/11.17mph 6) 0.62mi - 15:10(24:25/mi) 105/160bpm [2564b/mi] 55cal 2.46/22.62mph 7) 0.51mi - 7:22(14:30/mi) 170/189bpm [2465b/mi] 75cal 4.14/11.17mph Add a comment
Split Summary
=== 1) 0.24mi - 3:00(12:20/mi) 83/87bpm [1024b/mi] 18cal 4.86/5.38mph 2) 0.03mi - 1:00(35:03/mi) 82/82bpm [2874b/mi] 4cal 1.71/4.91mph 3) 0.24mi - 3:00(12:24/mi) 102/114bpm [1265b/mi] 21cal 4.84/5.03mph 4) 0.04mi - 1:00(22:29/mi) 110/114bpm [2473b/mi] 5cal 2.67/4.95mph 5) 0.01mi - 10(19:18/mi) 104/105bpm [2006b/mi] 3.11/2.92mph Add a comment
Split Summary
=== 1) 0.32mi - 5:15(16:25/mi) 93/98bpm [1526b/mi] 25cal 62/66rpm 3.66/4.4mph Add a comment
|
Split Summary
=== 1) 0.38mi - 9:11(24:24/mi) 104/125bpm [2538b/mi] 35cal 28/60rpm 2.46/3.47mph Add a comment
Split Summary
=== 1) 0.62mi - 6:51(11:00/mi) 138/169bpm [1519b/mi] 55cal 5.45/7.01mph Add a comment
Add a comment
Split Summary
=== 1) 0.31mi - 7:05(22:31/mi) 97/103bpm [2185b/mi] 36cal 49/73rpm 2.66/3.72mph Add a comment
|
Strange HR anomaly near the end. My breathing didn't alter so I assume it wasn't correct
Split Summary === 1) 0.26mi - 3:00(11:39/mi) 130/146bpm [1515b/mi] 23cal 5.15/5.74mph 2) 0.06mi - 1:00(17:33/mi) 130/146bpm [2283b/mi] 6cal 3.42/5.22mph 3) 0.27mi - 3:00(10:58/mi) 135/148bpm [1480b/mi] 24cal 5.47/5.7mph 4) 0.05mi - 1:00(18:11/mi) 131/145bpm [2382b/mi] 5cal 3.3/5.72mph 5) 0.27mi - 3:00(10:58/mi) 136/152bpm [1492b/mi] 23cal 5.47/6.03mph 6) 0.06mi - 1:00(17:51/mi) 135/152bpm [2409b/mi] 6cal 3.36/5.53mph 7) 0.26mi - 3:00(11:25/mi) 139/153bpm [1586b/mi] 23cal 5.26/6.35mph 8) 0.06mi - 1:00(17:44/mi) 139/152bpm [2466b/mi] 5cal 3.38/4.72mph 9) 0.28mi - 3:00(10:53/mi) 146/152bpm [1588b/mi] 25cal 5.52/6.01mph 10) 0.06mi - 1:00(16:15/mi) 139/153bpm [2258b/mi] 6cal 3.69/5.61mph 11) 0.28mi - 3:00(10:43/mi) 144/154bpm [1543b/mi] 24cal 5.6/5.78mph 12) 0.06mi - 1:00(16:10/mi) 140/154bpm [2264b/mi] 6cal 3.71/5.45mph 13) 0.26mi - 3:00(11:26/mi) 144/153bpm [1647b/mi] 24cal 5.25/5.78mph 14) 0.06mi - 1:00(17:13/mi) 138/152bpm [2375b/mi] 6cal 3.49/5.32mph 15) 0.28mi - 3:00(10:46/mi) 144/154bpm [1549b/mi] 24cal 5.58/5.91mph 16) 0.07mi - 1:00(15:12/mi) 141/153bpm [2142b/mi] 6cal 3.95/5.53mph 17) 0.27mi - 3:00(11:16/mi) 143/154bpm [1612b/mi] 24cal 5.32/5.72mph 18) 0.06mi - 1:00(16:34/mi) 138/153bpm [2285b/mi] 5cal 3.62/5.66mph 19) 0.25mi - 3:00(12:00/mi) 143/155bpm [1715b/mi] 24cal 5/5.36mph 20) 0.06mi - 1:00(17:32/mi) 141/154bpm [2472b/mi] 6cal 3.42/5.01mph 21) 0.27mi - 3:00(11:07/mi) 142/154bpm [1578b/mi] 23cal 5.4/5.61mph 22) 0.06mi - 1:00(17:10/mi) 140/154bpm [2403b/mi] 6cal 3.5/5.66mph 23) 0.27mi - 3:00(11:09/mi) 145/157bpm [1617b/mi] 23cal 5.38/5.82mph 24) 0.07mi - 1:00(14:50/mi) 140/154bpm [2076b/mi] 6cal 4.05/5.53mph 25) 0.25mi - 3:00(11:50/mi) 144/158bpm [1703b/mi] 24cal 5.07/5.57mph 26) 0.07mi - 1:00(15:02/mi) 145/157bpm [2179b/mi] 6cal 3.99/5.11mph 27) 0.25mi - 3:00(11:57/mi) 143/162bpm [1708b/mi] 23cal 5.02/5.47mph 28) 0.06mi - 1:00(15:48/mi) 169/175bpm [2669b/mi] 10cal 3.8/5.26mph 29) 0.23mi - 3:00(13:06/mi) 177/189bpm [2318b/mi] 29cal 4.58/5.74mph 30) 0.05mi - 1:00(18:13/mi) 157/161bpm [2859b/mi] 8cal 3.3/5.8mph 31) 0.26mi - 3:00(11:42/mi) 167/174bpm [1954b/mi] 27cal 5.13/5.43mph 32) 0.03mi - 1:00(30:00/mi) 138/168bpm [4140b/mi] 4cal 2/4.86mph 33) 0mi - 4(41:46/mi) 127/129bpm [5304b/mi] 1.44/0mph
Split Summary
=== 1) 0.32mi - 5:06(16:04/mi) 94/103bpm [1510b/mi] 27cal 60/63rpm 3.74/3.92mph Add a comment
Split Summary
=== 1) 0.46mi - 10:24(22:51/mi) 93/101bpm [2125b/mi] 43cal 43/64rpm 2.63/3.95mph Add a comment
Split Summary
=== 1) 3.11mi - 18:49(6:03/mi) 111/128bpm [672b/mi] 88cal 9.91/15.01mph 2) 1.23mi - 6:35(5:22/mi) 114/124bpm [612b/mi] 28cal 11.18/15.57mph Add a comment
Split Summary
=== 1) 3.11mi - 19:27(6:16/mi) 108/130bpm [676b/mi] 85cal 9.58/15.76mph 2) 0.79mi - 4:11(5:18/mi) 113/129bpm [599b/mi] 18cal 11.31/14.49mph Add a comment
|
Split Summary
=== 1) 0.62mi - 12:02(19:22/mi) 81/91bpm [1569b/mi] 54cal 55/58rpm 3.1/3.44mph 2) 0.57mi - 11:14(19:49/mi) 86/99bpm [1704b/mi] 51cal 53/59rpm 3.03/9.52mph Add a comment
Phase - Strength - program PT session #6 wk beg 19th Feb
Felt good this week - a tiny bit of lower back tightness, mainly on getting weights in and out of shed. Dead lift This week: Warm up - 1 x 10 @ 39Kg 4 sets x 7 @ 49Kg (8 reps in final set) Feeling almost normal again now. Reverse Fly This week: 2Kg bar in each hand - slow lower. 3 sets x 8 Really slow eccentric phase - keeping shoulders down, working lower back muscles, looking down. Superset 1 - 3 sets This week: - Landmine split squat single arm press (5kg) x8 Landmine Iso Split Squat Single Arm Press - Fly (2x 6Kg db) x 12 Fly felt pretty strong this week Superset 2 - 4 sets This week: Landmine single arm row (15kg) x8 Pull over (20kg) x8 Superset 3 - 4 sets This week: Get ups - bench (20kg) x7 RDLs (8kg) x10 on L, x8 on R
Split Summary
=== 1) 0.38mi - 8:10(21:31/mi) 93/130bpm [2001b/mi] 33cal 38/70rpm 2.79/3.72mph Add a comment
Split Summary
=== 1) 0.62mi - 13:30(21:43/mi) 88/110bpm [1911b/mi] 59cal 45/62rpm 2.76/4.44mph 2) 0.62mi - 13:03(21:00/mi) 85/101bpm [1786b/mi] 54cal 33/62rpm 2.86/4.24mph 3) 0.26mi - 5:37(21:59/mi) 78/89bpm [1715b/mi] 20cal 28/59rpm 2.73/3.76mph Add a comment
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Split Summary
=== 1) 0.32mi - 6:10(19:12/mi) 112/122bpm [2150b/mi] 28cal 54/60rpm 3.13/3.92mph Add a comment
Split Summary
=== 1) 0.26mi - 3:00(11:39/mi) 131/151bpm [1526b/mi] 23cal 5.15/5.53mph 2) 0.05mi - 1:00(18:13/mi) 127/146bpm [2313b/mi] 6cal 3.3/5.16mph 3) 0.24mi - 3:00(12:44/mi) 131/147bpm [1669b/mi] 22cal 4.71/5.43mph 4) 0.06mi - 1:00(18:02/mi) 131/147bpm [2362b/mi] 6cal 3.33/4.53mph 5) 0.26mi - 3:00(11:24/mi) 136/151bpm [1550b/mi] 24cal 5.27/5.53mph 6) 0.06mi - 1:00(15:33/mi) 137/151bpm [2130b/mi] 6cal 3.86/5.11mph 7) 0.25mi - 3:00(11:51/mi) 136/149bpm [1611b/mi] 23cal 5.07/5.41mph 8) 0.06mi - 1:00(16:36/mi) 131/145bpm [2174b/mi] 5cal 3.61/4.82mph 9) 0.26mi - 3:00(11:43/mi) 137/152bpm [1606b/mi] 24cal 5.12/5.34mph 10) 0.07mi - 1:00(14:36/mi) 129/148bpm [1883b/mi] 6cal 4.11/5.22mph 11) 0.26mi - 3:00(11:24/mi) 133/146bpm [1516b/mi] 23cal 5.26/5.76mph 12) 0.06mi - 1:00(17:18/mi) 135/147bpm [2336b/mi] 6cal 3.47/5.68mph 13) 0.26mi - 3:00(11:34/mi) 139/150bpm [1607b/mi] 24cal 5.19/5.51mph 14) 0.06mi - 1:00(17:10/mi) 136/150bpm [2336b/mi] 6cal 3.49/5.26mph 15) 0.27mi - 3:00(11:06/mi) 138/152bpm [1533b/mi] 23cal 5.4/5.7mph 16) 0.05mi - 1:00(20:01/mi) 134/149bpm [2683b/mi] 5cal 3/4.84mph 17) 0.26mi - 3:00(11:34/mi) 141/153bpm [1630b/mi] 24cal 5.19/5.68mph 18) 0.06mi - 1:00(17:26/mi) 140/151bpm [2440b/mi] 6cal 3.44/5.28mph 19) 0.26mi - 3:00(11:21/mi) 145/160bpm [1645b/mi] 24cal 5.29/6.28mph 20) 0.05mi - 1:00(18:49/mi) 142/159bpm [2673b/mi] 5cal 3.19/5.11mph 21) 0.25mi - 3:00(12:05/mi) 143/153bpm [1729b/mi] 22cal 4.96/5.49mph 22) 0.05mi - 1:00(18:26/mi) 140/152bpm [2580b/mi] 5cal 3.25/4.66mph 23) 0.26mi - 3:00(11:24/mi) 140/152bpm [1596b/mi] 23cal 5.26/5.43mph 24) 0.05mi - 1:00(18:36/mi) 140/152bpm [2605b/mi] 5cal 3.23/5.41mph 25) 0.26mi - 3:00(11:32/mi) 142/156bpm [1638b/mi] 23cal 5.2/5.87mph 26) 0.06mi - 1:00(16:30/mi) 142/154bpm [2344b/mi] 6cal 3.64/5.32mph 27) 0.26mi - 3:00(11:21/mi) 146/158bpm [1658b/mi] 24cal 5.28/5.66mph 28) 0.05mi - 1:00(19:51/mi) 147/157bpm [2919b/mi] 7cal 3.02/5.59mph 29) 0.26mi - 3:00(11:20/mi) 147/158bpm [1665b/mi] 24cal 5.3/5.55mph 30) 0.06mi - 1:00(17:44/mi) 144/157bpm [2554b/mi] 7cal 3.38/5.51mph 31) 0.26mi - 3:00(11:31/mi) 144/157bpm [1659b/mi] 23cal 5.21/5.49mph 32) 0.06mi - 1:00(18:01/mi) 144/154bpm [2594b/mi] 6cal 3.33/5.09mph 33) 0.26mi - 2:44(10:24/mi) 154/167bpm [1602b/mi] 23cal 5.77/6.1mph
Split Summary
=== 1) 0.62mi - 10:34(17:00/mi) 125/160bpm [2126b/mi] 70cal 60/63rpm 3.53/4.55mph 2) 0.35mi - 6:09(17:23/mi) 99/104bpm [1721b/mi] 32cal 57/62rpm 3.45/4.07mph Add a comment
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Split Summary
=== 1) 0.62mi - 6:40(10:44/mi) 127/152bpm [1363b/mi] 46cal 5.59/6.74mph 2) 0.05mi - 27(9:45/mi) 152/158bpm [1483b/mi] 4cal 6.15/6.55mph Add a comment
Split Summary
=== 1) 0.5mi - 5:29(10:52/mi) 142/158bpm [1543b/mi] 47cal 5.52/6.18mph Add a comment
Add a comment
Split Summary
=== 1) 0.31mi - 6:30(20:55/mi) 89/102bpm [1862b/mi] 29cal 53/60rpm 2.87/3.61mph Add a comment
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Split Summary
=== 1) 0.34mi - 7:49(23:13/mi) 89/100bpm [2066b/mi] 34cal 42/58rpm 2.58/3.32mph Add a comment
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Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Split Summary
=== 1) 0.32mi - 6:55(21:56/mi) 127/138bpm [2786b/mi] 36cal 51/59rpm 2.74/12.48mph Add a comment
Split Summary
=== 1) 0.24mi - 3:00(12:24/mi) 119/131bpm [1475b/mi] 21cal 4.84/5.7mph 2) 0.06mi - 1:00(17:43/mi) 114/128bpm [2020b/mi] 4cal 3.39/3.82mph 3) 0.24mi - 3:00(12:23/mi) 124/138bpm [1535b/mi] 21cal 4.85/5.74mph 4) 0.06mi - 1:00(18:03/mi) 121/136bpm [2185b/mi] 5cal 3.32/5.03mph 5) 0.25mi - 3:00(11:47/mi) 126/140bpm [1486b/mi] 22cal 5.09/5.8mph 6) 0.06mi - 1:00(17:40/mi) 121/137bpm [2138b/mi] 5cal 3.4/5.07mph 7) 0.25mi - 3:00(11:52/mi) 130/146bpm [1543b/mi] 22cal 5.06/5.3mph 8) 0.05mi - 1:00(18:41/mi) 127/144bpm [2372b/mi] 5cal 3.21/5.3mph 9) 0.25mi - 3:00(11:50/mi) 133/146bpm [1574b/mi] 24cal 5.07/5.36mph 10) 0.05mi - 1:00(19:23/mi) 132/146bpm [2558b/mi] 5cal 3.1/5.01mph 11) 0.26mi - 3:00(11:42/mi) 138/150bpm [1614b/mi] 23cal 5.13/5.26mph 12) 0.05mi - 1:00(19:48/mi) 133/147bpm [2634b/mi] 5cal 3.03/5.07mph 13) 0.25mi - 3:00(11:57/mi) 133/144bpm [1590b/mi] 21cal 5.02/5.07mph 14) 0.06mi - 1:00(17:23/mi) 127/142bpm [2209b/mi] 5cal 3.45/5.09mph 15) 0.24mi - 3:00(12:31/mi) 136/151bpm [1703b/mi] 22cal 4.79/5.51mph 16) 0.05mi - 1:00(20:30/mi) 131/144bpm [2685b/mi] 5cal 2.93/5.26mph 17) 0.15mi - 1:48(12:03/mi) 131/145bpm [1579b/mi] 13cal 4.98/5.22mph
Split Summary
=== 1) 0.34mi - 6:25(19:03/mi) 83/88bpm [1582b/mi] 29cal 55/64rpm 3.15/6.07mph Add a comment
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Split Summary
=== 1) 0.62mi - 11:34(18:36/mi) 102/108bpm [1898b/mi] 51cal 53/60rpm 3.23/5.68mph 2) 0.62mi - 11:15(18:06/mi) 99/114bpm [1792b/mi] 53cal 43/65rpm 3.31/29.6mph 3) 0.09mi - 1:32(17:13/mi) 95/100bpm [1635b/mi] 8cal 55/63rpm 3.49/4.11mph Add a comment
Split Summary
=== 1) 0.22mi - 5:17(24:05/mi) 104/120bpm [2505b/mi] 24cal 48/64rpm 2.49/3.15mph Add a comment
Run heavy Bootcamp
Split Summary === 1) 0.62mi - 6:49(10:58/mi) 132/150bpm [1449b/mi] 51cal 5.47/8.58mph 2) 0.09mi - 1:09(12:21/mi) 143/153bpm [1765b/mi] 9cal 4.86/9.02mph Add a comment
Add a comment
Split Summary
=== 1) 0.31mi - 7:11(23:05/mi) 88/101bpm [2031b/mi] 32cal 47/61rpm 2.6/3.44mph Add a comment
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Split Summary
=== 1) 0.26mi - 3:00(11:39/mi) 129/143bpm [1502b/mi] 23cal 5.15/5.68mph 2) 0.06mi - 1:00(15:46/mi) 129/144bpm [2035b/mi] 6cal 3.8/5.72mph 3) 0.26mi - 3:00(11:27/mi) 137/154bpm [1568b/mi] 25cal 5.24/5.61mph 4) 0.06mi - 1:00(17:06/mi) 140/153bpm [2394b/mi] 7cal 3.51/5.43mph 5) 0.26mi - 3:00(11:26/mi) 142/154bpm [1623b/mi] 25cal 5.25/5.34mph 6) 0.06mi - 1:00(16:24/mi) 144/155bpm [2360b/mi] 7cal 3.66/5.07mph 7) 0.27mi - 3:00(11:15/mi) 142/157bpm [1597b/mi] 25cal 5.34/5.82mph 8) 0.06mi - 1:00(16:53/mi) 143/153bpm [2414b/mi] 6cal 3.55/5.22mph 9) 0.28mi - 3:00(10:54/mi) 146/163bpm [1591b/mi] 26cal 5.51/6.12mph 10) 0.06mi - 1:00(17:02/mi) 138/152bpm [2352b/mi] 6cal 3.52/4.93mph 11) 0.28mi - 3:00(10:48/mi) 149/162bpm [1610b/mi] 25cal 5.55/6.14mph 12) 0.06mi - 1:00(16:39/mi) 151/161bpm [2514b/mi] 8cal 3.6/5.51mph 13) 0.28mi - 3:00(10:46/mi) 152/162bpm [1636b/mi] 26cal 5.58/5.8mph 14) 0.06mi - 1:00(16:43/mi) 146/159bpm [2440b/mi] 6cal 3.59/5.55mph 15) 0.27mi - 3:00(11:03/mi) 149/162bpm [1645b/mi] 25cal 5.43/5.72mph 16) 0.06mi - 1:00(17:42/mi) 149/162bpm [2638b/mi] 7cal 3.39/5.7mph 17) 0.27mi - 3:00(11:15/mi) 153/163bpm [1722b/mi] 25cal 5.33/5.55mph 18) 0.06mi - 1:00(17:37/mi) 155/164bpm [2730b/mi] 8cal 3.41/5.57mph 19) 0.25mi - 3:00(11:54/mi) 153/164bpm [1822b/mi] 24cal 5.04/5.7mph 20) 0.06mi - 1:00(17:07/mi) 152/162bpm [2601b/mi] 7cal 3.51/5.76mph 21) 0.28mi - 3:00(10:48/mi) 155/167bpm [1675b/mi] 26cal 5.55/5.95mph 22) 0.06mi - 1:00(17:50/mi) 156/164bpm [2781b/mi] 8cal 3.37/5.85mph 23) 0.27mi - 3:00(11:02/mi) 156/166bpm [1722b/mi] 24cal 5.44/6.28mph 24) 0.06mi - 1:00(17:01/mi) 146/156bpm [2485b/mi] 6cal 3.53/6.51mph 25) 0.32mi - 3:00(9:23/mi) 143/161bpm [1341b/mi] 20cal 6.4/6.76mph 26) 0.07mi - 1:00(15:06/mi) 151/161bpm [2280b/mi] 7cal 3.98/5.18mph 27) 0.29mi - 3:00(10:15/mi) 152/162bpm [1559b/mi] 24cal 5.85/5.47mph 28) 0.06mi - 1:00(16:37/mi) 152/161bpm [2527b/mi] 6cal 3.61/5.11mph 29) 0.26mi - 3:00(11:43/mi) 151/163bpm [1770b/mi] 24cal 5.12/5.43mph 30) 0.06mi - 1:00(16:11/mi) 153/164bpm [2476b/mi] 7cal 3.71/4.78mph 31) 0.25mi - 3:00(11:50/mi) 154/168bpm [1821b/mi] 23cal 5.07/5.51mph 32) 0.06mi - 1:00(17:13/mi) 155/168bpm [2670b/mi] 7cal 3.48/5.51mph 33) 0.26mi - 3:00(11:36/mi) 156/167bpm [1811b/mi] 25cal 5.17/5.53mph 34) 0.08mi - 1:00(11:49/mi) 165/167bpm [1949b/mi] 9cal 5.08/5.32mph 35) 0mi - 1(10:31/mi) 164/164bpm [1725b/mi] 5.7/5.13mph
Split Summary
=== 1) 0.32mi - 5:27(16:55/mi) 90/96bpm [1523b/mi] 30cal 59/83rpm 3.55/4.55mph Add a comment
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Split Summary
=== 1) 0.62mi - 13:51(22:16/mi) 98/128bpm [2183b/mi] 61cal 45/79rpm 2.69/3.97mph 2) 0.62mi - 15:20(24:42/mi) 89/104bpm [2198b/mi] 54cal 31/110rpm 2.43/3.53mph 3) 0.4mi - 9:20(23:12/mi) 100/127bpm [2319b/mi] 38cal 36/60rpm 2.59/3.26mph Add a comment
Osterley
With the Bee brothers - legs quite tired after yesterday's run Split Summary === 1) 0.62mi - 5:51(9:24/mi) 152/170bpm [1430b/mi] 53cal 6.38/8.41mph 2) 0.62mi - 5:40(9:08/mi) 172/175bpm [1571b/mi] 59cal 6.57/7.24mph 3) 0.62mi - 6:09(9:54/mi) 176/179bpm [1743b/mi] 63cal 6.06/6.45mph 4) 0.62mi - 5:53(9:28/mi) 179/181bpm [1695b/mi] 63cal 6.34/6.76mph 5) 0.62mi - 6:10(9:56/mi) 182/184bpm [1807b/mi] 67cal 6.04/6.47mph 6) 0.04mi - 22(8:44/mi) 185/186bpm [1615b/mi] 4cal 6.87/6.18mph |
Phase - Strength - program PT session #7 wk beg 26th Feb
Mostly this week - suffered from lower L back tightness for a lot of the day after, but lots of sitting on trains and in restaurant. Eased after a bit of walking. Dead lift This week: Warm up - 1 x 10 @ 39Kg 4 sets x 8 @ 49Kg Back a little tight by end Reverse Fly This week: 2Kg bar in each hand - slow lower. 3 sets x 8 All good Superset 1 - 3 sets This week: - Landmine split squat single arm press (5kg) x8 Landmine Iso Split Squat Single Arm Press - Fly (2x 6Kg db) x 12 All pretty strong this week Superset 2 - 4 sets This week: Landmine single arm row (15kg) x8 - both arms feeling strong (R had been a bit wobbly in previous weeks) Pull over (20kg) x8 - still keeping range of movement quite narrow Superset 3 - 4 sets This week: Get ups - bench (20kg) x7 - mostly ok RDLs (8kg) x10 on L, x8 on R - still a bit wobbly |
Split Summary
=== 1) 0.43mi - 11:52(27:45/mi) 83/109bpm [2303b/mi] 53cal 26/57rpm 2.16/3.07mph Add a comment
Split Summary
=== 1) 0.62mi - 12:41(20:24/mi) 97/118bpm [1979b/mi] 55cal 50/65rpm 2.94/3.84mph 2) 0.62mi - 12:17(19:50/mi) 98/113bpm [1944b/mi] 53cal 53/58rpm 3.02/3.92mph Add a comment
Split Summary
=== 1) 0.34mi - 7:05(20:54/mi) 99/138bpm [2070b/mi] 37cal 54/60rpm 2.87/3.53mph Add a comment
Split Summary
=== 1) 0.48mi - 5:16(10:53/mi) 144/157bpm [1568b/mi] 45cal 5.51/5.87mph Add a comment
Add a comment
Split Summary
=== 1) 0.29mi - 8:43(29:42/mi) 94/102bpm [2793b/mi] 39cal 32/78rpm 2.02/3.53mph Add a comment
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Split Summary
=== 1) 0.62mi - 12:27(20:00/mi) 110/119bpm [2201b/mi] 56cal 53/59rpm 3/3.61mph 2) 0.34mi - 6:35(19:22/mi) 105/111bpm [2034b/mi] 30cal 50/59rpm 3.1/3.51mph Add a comment
Mainly concentrating on float
Float - 100, 200, 400, 800 200 - hard 50m, float 150m 400 - (hard 50m, float 150m) x2 600 - (hard 50m, float 150m) x3 Split Summary === 1) 0.62mi - 14:15(22:56/mi) 122/154bpm [2798b/mi] 84cal 2.62/8.47mph 2) 0.62mi - 13:06(21:05/mi) 123/166bpm [2594b/mi] 67cal 2.85/10.12mph 3) 0.62mi - 8:55(14:22/mi) 139/171bpm [1996b/mi] 59cal 4.18/7.62mph 4) 0.62mi - 9:33(15:22/mi) 147/171bpm [2259b/mi] 69cal 3.91/11.06mph 5) 0.62mi - 9:10(14:45/mi) 141/176bpm [2080b/mi] 57cal 4.07/10.85mph 6) 0.27mi - 3:24(12:43/mi) 169/179bpm [2149b/mi] 33cal 4.72/10.21mph
Split Summary
=== 1) 0.5mi - 9:25(18:42/mi) 94/100bpm [1759b/mi] 43cal 58/61rpm 3.21/3.8mph Add a comment
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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1) 0.62mi - 15:05(24:15/mi) 98/117bpm [2376b/mi] 58cal 23/76rpm 2.47/6.7mph
2) 0mi - 4(18:40/mi) 75/77bpm [1400b/mi] 3.22/2.78mph Add a comment
Add a comment
1) 0.2mi - 4:37(22:45/mi) 88/95bpm [2002b/mi] 19cal 46/58rpm 2.64/3.15mph
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1) 0.32mi - 5:50(18:31/mi) 84/91bpm [1556b/mi] 26cal 55/63rpm 3.24/3.67mph
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1) 0.62mi - 11:16(18:06/mi) 91/98bpm [1648b/mi] 54cal 58/60rpm 3.31/3.86mph
2) 0.49mi - 9:09(18:29/mi) 93/102bpm [1719b/mi] 44cal 55/60rpm 3.25/3.86mph Add a comment
Phase - Strength - program PT session #8 wk beg 4th March
A good session - back held up well. Little to no reaction during session, some tightness after but not too bad. Dead lift This week: Warm up - 1 x 10 @ 39Kg 4 sets x 8 @ 49Kg Reverse Fly This week: 2Kg bar in each hand - slow lower. 3 sets x 8 All good Superset 1 - 3 sets This week: - Landmine split squat single arm press (5kg) x8 Landmine Iso Split Squat Single Arm Press - Fly (2x 6Kg db) x 12 Really pleased with the Fly progress. L arm doing really well Superset 2 - 4 sets This week: Landmine single arm row (15kg) x8 - both arms feeling strong Pull over (20kg) x8 - still keeping range of movement quite narrow Superset 3 - 4 sets This week: Get ups - bench (20kg) x8 - upped to 8 RDLs (8kg) x10 on L (did 8 in set 1 by mistake, upped to 12 in set 4), x8 on R (upped to 10 in set 4). Felt much more stable this week. Add a comment
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1) 0.62mi - 25:25(40:55/mi) 86/129bpm [3518b/mi] 71cal 23/77rpm 1.47/3.28mph
2) 0.45mi - 12:13(27:13/mi) 81/92bpm [2205b/mi] 42cal 40/56rpm 2.2/2.96mph Add a comment
1) 0.62mi - 12:12(19:37/mi) 96/106bpm [1883b/mi] 54cal 56/63rpm 3.06/4.8mph
2) 0.62mi - 15:34(25:04/mi) 91/114bpm [2281b/mi] 71cal 33/65rpm 2.39/4.22mph 3) 0.34mi - 6:38(19:41/mi) 89/111bpm [1752b/mi] 28cal 48/59rpm 3.05/5.22mph Add a comment
1) 2.94mi - 19:58(6:48/mi) 134/166bpm [911b/mi] 135cal 8.83/16.24mph
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Bushy
With Fleecy, so counts as a social run as well 1) 0.62mi - 7:02(11:20/mi) 139/156bpm [1575b/mi] 57cal 5.3/6.01mph 2) 0.62mi - 6:49(10:58/mi) 152/159bpm [1667b/mi] 63cal 5.47/6.18mph 3) 0.62mi - 6:43(10:49/mi) 160/169bpm [1731b/mi] 63cal 5.55/5.76mph 4) 0.62mi - 6:34(10:34/mi) 168/174bpm [1776b/mi] 66cal 5.68/5.97mph 5) 0.62mi - 6:23(10:16/mi) 173/177bpm [1777b/mi] 65cal 5.84/6.16mph 6) 0.01mi - 3(8:04/mi) 176/176bpm [1420b/mi] 7.44/6.05mph
1) 2.85mi - 15:20(5:23/mi) 119/139bpm [640b/mi] 87cal 11.16/15.32mph
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1) 0.27mi - 3:00(11:12/mi) 119/129bpm [1332b/mi] 24cal 5.36/5.82mph
2) 0.06mi - 1:00(17:01/mi) 126/126bpm [2144b/mi] 4cal 3.53/5.49mph 3) 0.27mi - 3:00(11:05/mi) 105/126bpm [1164b/mi] 18cal 5.41/6.2mph 4) 0.05mi - 1:00(18:59/mi) 91/93bpm [1728b/mi] 4cal 3.16/6.05mph 5) 0.27mi - 3:00(10:58/mi) 121/142bpm [1327b/mi] 22cal 5.47/5.97mph 6) 0.06mi - 1:00(15:54/mi) 135/143bpm [2147b/mi] 6cal 3.77/5.97mph 7) 0.29mi - 3:00(10:24/mi) 164/175bpm [1705b/mi] 28cal 5.77/6.41mph 8) 0.06mi - 1:00(16:58/mi) 163/170bpm [2767b/mi] 9cal 3.53/6.47mph 9) 0.27mi - 3:00(11:08/mi) 139/158bpm [1548b/mi] 22cal 5.39/6.18mph 10) 0.06mi - 1:00(17:21/mi) 129/131bpm [2238b/mi] 4cal 3.46/5.53mph 11) 0.29mi - 3:00(10:25/mi) 151/175bpm [1573b/mi] 25cal 5.76/6.14mph 12) 0.06mi - 1:00(16:18/mi) 170/170bpm [2772b/mi] 8cal 3.68/5.93mph 13) 0.28mi - 3:00(10:48/mi) 161/170bpm [1739b/mi] 27cal 5.55/5.95mph 14) 0.05mi - 1:00(18:24/mi) 161/167bpm [2962b/mi] 8cal 3.26/5.63mph 15) 0.28mi - 3:00(10:39/mi) 162/170bpm [1724b/mi] 28cal 5.64/6.05mph 16) 0.06mi - 1:00(18:07/mi) 167/167bpm [3025b/mi] 4cal 3.31/5.76mph 17) 0.28mi - 3:00(10:48/mi) 169/172bpm [1825b/mi] 29cal 5.55/6.14mph 18) 0.06mi - 1:00(17:32/mi) 171/175bpm [2999b/mi] 7cal 3.42/5.3mph 19) 0.28mi - 3:00(10:44/mi) 170/175bpm [1825b/mi] 28cal 5.59/6.41mph 20) 0.06mi - 1:00(16:25/mi) 170/171bpm [2791b/mi] 7cal 3.66/6.1mph 21) 0.28mi - 3:00(10:40/mi) 169/172bpm [1804b/mi] 25cal 5.62/6.03mph 22) 0.06mi - 1:00(17:50/mi) 172/173bpm [3068b/mi] 5cal 3.36/5.66mph 23) 0.13mi - 1:26(10:59/mi) 169/175bpm [1856b/mi] 13cal 5.46/5.76mph 10th Mar 2024, 6:20pm
Mrs Jigs (Luverlylegs) wrote: Good interval session 👏🏻 x10th Mar 2024, 9:36pm
LindsD wrote: Looks good Add a comment
1) 0.32mi - 5:46(18:07/mi) 92/97bpm [1667b/mi] 26cal 56/61rpm 3.31/3.7mph
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1) 2.68mi - 15:18(5:43/mi) 121/139bpm [692b/mi] 90cal 10.5/16.16mph
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1) 2.7mi - 15:58(5:54/mi) 127/167bpm [750b/mi] 104cal 10.16/14.13mph
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Wed 13th Mar
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Thu 14th Mar
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Fri 15th Mar
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Sat 16th Mar
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Sun 17th Mar
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Mon 18th Mar
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Tue 19th Mar
Mar 19
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1) 0.32mi - 6:23(19:54/mi) 93/105bpm [1850b/mi] 27cal 53/58rpm 3.02/3.65mph
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1) 0.35mi - 3:49(11:02/mi) 138/150bpm [1523b/mi] 31cal 5.44/5.78mph
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1) 0.31mi - 8:52(28:33/mi) 85/99bpm [2427b/mi] 34cal 39/72rpm 2.1/3.26mph
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Phase - Strength - program PT session #9 wk beg 11th March
A good session - back held up well. Dead lift This week: Warm up - 1 x 10 @ 39Kg 4 sets x 8 @ 49Kg No reaction from back. Reverse Fly This week: 2Kg bar in each hand - slow lower. 3 sets x 8 Good Superset 1 - 3 sets This week: - Landmine split squat single arm press (5kg) x8 Landmine Iso Split Squat Single Arm Press - Fly (2x 6Kg db) x 12 Good Superset 2 - 4 sets This week: Landmine single arm row (15kg) x8 - both arms feeling strong Pull over (20kg) x8 - slightly extending range of movement Superset 3 - 4 sets This week: Get ups - bench (20kg) x8 - upped to 8 RDLs (8kg) x10 on L, x8 on R for 3 sets. 4th set on L side only (x10) to try to even out strength |
1) 0.6mi - 14:20(23:52/mi) 95/116bpm [2267b/mi] 63cal 43/65rpm 2.51/3.78mph
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1) 0.31mi - 6:30(20:49/mi) 95/109bpm [1978b/mi] 28cal 45/88rpm 2.88/4.11mph
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1) 0.62mi - 6:18(10:09/mi) 133/159bpm [1350b/mi] 46cal 5.91/6.97mph
2) 0.43mi - 4:08(9:40/mi) 144/159bpm [1393b/mi] 32cal 6.2/6.99mph Add a comment
1) 0.37mi - 3:54(10:29/mi) 142/158bpm [1487b/mi] 32cal 5.73/6.05mph
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There and back
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1) 0.4mi - 7:24(18:36/mi) 107/122bpm [1990b/mi] 34cal 53/58rpm 3.23/3.76mph
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Tempo - apparently av was 5.57min/km
1) 0.62mi - 7:40(12:20/mi) 130/159bpm [1604b/mi] 54cal 4.86/6.62mph 2) 0.62mi - 6:59(11:14/mi) 144/165bpm [1618b/mi] 56cal 5.34/6.8mph 3) 0.62mi - 7:57(12:47/mi) 144/175bpm [1842b/mi] 60cal 4.69/7.12mph 4) 0.62mi - 5:45(9:15/mi) 163/177bpm [1509b/mi] 55cal 6.48/6.78mph 5) 0.62mi - 8:54(14:20/mi) 146/174bpm [2093b/mi] 58cal 4.19/6.55mph 6) 0.62mi - 6:07(9:51/mi) 175/179bpm [1724b/mi] 63cal 6.09/6.37mph 7) 0.62mi - 5:39(9:06/mi) 181/185bpm [1646b/mi] 60cal 6.6/8.31mph 8) 0.3mi - 4:33(15:17/mi) 154/184bpm [2354b/mi] 33cal 3.93/6.41mph
1) 0.36mi - 6:47(18:52/mi) 96/108bpm [1811b/mi] 32cal 57/79rpm 3.18/3.7mph
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