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TeeBee
F50 Greater London

FETCH SUPPORTER

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STATUS Hurty legs

Ranelagh Harriers

Races
62
Miles
10741
Miles
44
Miles
3195
Miles
1288
WAVA
66.79%
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
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 My running journey blog - fetcheveryone.com/blog/24582/2020/12/413379 Show More...

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

Recent Blogs
2023 goals	3rd Jan
November and 2022 roundup	Dec 2022
October	Nov 2022
Why my coach?	Oct 2022
What did I appreciate today?	Oct 2022

Recent Training
31st Jan	General	0.4mi	6:58
31st Jan	Sets - Pull Ups	0mi
31st Jan	General	3.1mi	38:39
31st Jan	General	0.3mi	5:12
30th Jan	General	0.8mi

Planned Races
TBC Let’s go round again!	25th Feb
Thames Bridges Challenge	22nd Jul

12 Month Benchmarks	Run	Bike
Mile	8:49	4:04
5k	28:06	15:21
5mi	57:37	32:23
10k	1:17:21	49:52

Recent Pictures	Show more

2023 Targets	Set your targets
Bike 400 Run 700 Swim 2 Walk 400

Recent Threads
700 miles in 2023
Ladies Who Lift...
Things you want to say but can't
Thames Bridges challenge
Support thread for parents of teenagers
Elderly parents or relatives to care for and/or worry about? This is the place for you.

Buddies (49)

Followers (27)

Badges Collected	See available badges
+ 253 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	PB	WB	2008	2009	2010	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021
1mi	4	7:10 7:10/mi	66.79					7:10 64.60		7:40 61.84	7:22 65.15		7:22 66.79
5km	15	24:37 7:55/mi	65.72			25:59 58.72	25:15 61.24	25:06 62.08		26:05 60.78	24:37 65.03			25:20 64.52	25:25 65.72	26:21 64.10
7km	5	35:47 8:14/mi	64.70				37:51 58.34	38:53 57.25	42:04 53.38		37:35 60.93	35:47 64.70
5mi	1	45:56 9:11/mi	57.31								45:56 57.31
10km	10	52:44 8:29/mi	64.31	52:44 58.89			55:42 57.25	54:38 58.86	1:07:07 48.34	57:09 57.32					53:56 64.31	55:43 63.01
10mi	9	1:27:26 8:45/mi	60.93	1:28:29 57.36	1:37:15 52.50	1:28:38 57.99	1:29:47 58.12	1:27:26 60.19		1:39:10 53.55	1:34:07 57.59	1:29:58 60.93
13.1mi	9	1:57:57 9:00/mi	58.31	1:57:57 56.54			2:05:12 55.06	2:03:19 56.38			2:09:50 54.58			2:17:16 53.38	2:26:55 51.08	2:08:42 58.31
16mi	1	4:00:00 15:00/mi	36.51							4:00:00 36.51
20mi	1	3:20:57 10:03/mi	51.89			3:20:57 51.89
26.2mi	5	4:20:50 9:57/mi	53.88			4:20:50 53.88		4:57:35 48.38	4:36:34 52.06		5:26:07 45.52			4:51:22 52.84

Date	Planned Races			Distance
22 Jul	Thames Bridges Challenge Confirmed			10mi
25 Feb	TBC Let’s go round again! Confirmed			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	64.10	5km
19 Jun	Richmond Park 10k June Run	57:16	61.31	10km
16 May	Royal Windsor River Trail 10K SB	55:43	63.01	10km
3 Apr	Kempton Park Races April 3rd SB	2:08:42	58.31	13.1mi
2020		Result	WAVA	Distance
31 Dec	10 Km Time Trial SB	53:56	64.31	10km
8 Nov	10 Km Time Trial	55:44	62.24	10km
24 Oct	5 Km Time Trial	26:00	64.25	5km
17 Oct	The Doctor K Cup	36:20	45.98	5km
13 Sep	Farnham Pilgrim Half Marathon SB	2:26:55	51.08	13.1mi
23 Aug	10 Km Time Trial	55:25	62.59	10km
12 Jul	5 Km Time Trial SB	25:25	65.72	5km
14 Jun	5 Km Time Trial	25:41	65.04	5km
2019		Result	WAVA	Distance
30 Nov	Osterley parkrun	25:41	64.33	5km
29 Sep	Ealing Half Marathon	2:21:17	52.48	13.1mi
14 Apr	Boston Marathon UK SB	4:51:22	52.84	26.2mi
6 Apr	Brooklands parkrun SB	25:20	64.52	5km
17 Mar	Hampton Court Palace Half Marathon SB	2:17:16	53.38	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	66.79	1mi
2017		Result	WAVA	Distance
15 Oct	Cabbage Patch 10 SB	1:29:58	60.93	10mi
30 Sep	The Doctor K Cup		0.00	5km
28 Jul	Wedding Day 7K PB	35:47	64.70	7km
28 Jan	SEAA XC Champs - Parliament Hill	46:42	56.04	8km
2016		Result	WAVA	Distance
17 Dec	Crane Park parkrun PB	24:37	65.03	5km
29 Oct	Beachy Head Marathon SB	5:26:07	45.52	26.2mi
3 Aug	Arethusa Mile SB	7:22	65.15	1mi
29 Jul	Wedding Day 7k SB	37:35	60.93	7km
5 Jun	Dorking 10 SB	1:34:07	57.59	10mi
4 May	GRG Wimbledon Trail Series: Race 1 PB	45:56	57.31	5mi
12 Mar	Thames Meander Spring Half SB	2:09:50	54.58	13.1mi
27 Feb	Thames Bridges Challenge 4		0.00	10mi
31 Jan	Marrakesh Half Marathon	2:27:03	48.19	13.1mi
23 Jan	Crane Park parkrun	25:21	62.54	5km
2015		Result	WAVA	Distance
25 Dec	Crane Park parkrun SB	26:05	60.78	5km
5 Dec	Bedfont Lakes parkrun	26:28	59.90	5km
26 Sep	Thames Bridges Challenge Ham Something PB	4:00:00	36.51	16mi
6 Sep	Richmond Running Festival Kew Gardens 10k SB	57:09	57.32	10km
21 May	Ranelagh Magic Mile SB	7:40	61.84	1mi
28 Feb	Self Transcendence Battersea Park 10M SB	1:39:10	53.55	10mi
2014		Result	WAVA	Distance
19 Oct	Cabbage Patch 10		0.00	10mi
7 Sep	Ashtead 10K SB	1:07:07	48.34	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	53.38	7km
23 Feb	Tokyo Marathon SB	4:36:34	52.06	26.2mi
2013		Result	WAVA	Distance
22 Dec	Portsmouth Coastal Waterside Marathon SB	4:57:35	48.38	26.2mi
25 Oct	Test mile at Barn Elms Track PB	7:10	64.60	1mi
20 Oct	Cabbage Patch 10 PB	1:27:26	60.19	10mi
29 Sep	Ealing Half Marathon SB	2:03:19	56.38	13.1mi
26 Jul	Wedding Day 7k SB	38:53	57.25	7km
23 Jun	Ranelagh Harriers Richmond 10k SB	54:38	58.86	10km
27 Apr	Crane Park parkrun SB	25:06	62.08	5km
3 Mar	surrey tempest		0.00	10mi
2012		Result	WAVA	Distance
21 Oct	Cabbage Patch 10 SB	1:29:47	58.12	10mi
6 Oct	Crane parkrun SB	25:15	61.24	5km
30 Sep	Ealing Half Marathon SB	2:05:12	55.06	13.1mi
7 Jul	Crane parkrun	25:35	60.45	5km
29 Jun	Wedding Day 7K SB	37:51	58.34	7km
24 Jun	Ranelagh Harriers Richmond 10K SB	55:42	57.25	10km
15 Apr	Thames Towpath 10	1:36:07	54.29	10mi
2010		Result	WAVA	Distance
17 Oct	Cabbage Patch 10 SB	1:28:38	57.99	10mi
8 May	Bushy parkrun SB	25:59	58.72	5km
18 Apr	Brighton Marathon PB	4:20:50	53.88	26.2mi
14 Mar	Surrey Spitfire 20 PB	3:20:57	51.89	20mi
2009		Result	WAVA	Distance
18 Oct	Cabbage Patch 10 SB	1:37:15	52.50	10mi
2008		Result	WAVA	Distance
19 Oct	Cabbage Patch 10 SB	1:28:29	57.36	10mi
29 Jun	Dysart Dash 10K PB	52:44	58.89	10km
2 Mar	Reading Half Marathon PB	1:57:57	56.54	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
2023	42	0	0	0	0	0	0	0	0	0	0	0	42
2023	63	0	0	0	0	0	0	0	0	0	0	0	63
2023	40	0	0	0	0	0	0	0	0	0	0	0	40
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	1001
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 4th Jan Jan 4	Thu 5th Jan Jan 5	Fri 6th Jan Jan 6	Sat 7th Jan Jan 7	Sun 8th Jan Jan 8	Mon 9th Jan Jan 9	Tue 10th Jan Jan 10
2.2mi, 47:04 Walk - General Split Summary === 1) 0.62m - 14:50(23:51/m) 78/104bpm [1860b/mi] 38cal 57/62rpm 2.52/3.44mph 2) 0.62m - 12:34(20:15/m) 73/81bpm [1478b/mi] 24cal 56/60rpm 2.96/3.23mph 3) 0.62m - 12:21(19:52/m) 86/101bpm [1708b/mi] 37cal 55/60rpm 3.02/3.3mph 4) 0.36m - 7:18(20:05/m) 95/97bpm [1907b/mi] 26cal 55/59rpm 2.99/3.23mph Add a comment 4.7mi, 1:01:29 Run - Run-Walk Split Summary === 1) 0.32m - 4:00(12:32/m) 118/130bpm [1478b/mi] 23cal 4.79/4.99mph 2) 0.06m - 1:00(17:02/m) 114/127bpm [1942b/mi] 5cal 3.52/4.99mph 3) 0.32m - 4:00(12:19/m) 123/136bpm [1516b/mi] 24cal 4.87/5.34mph 4) 0.06m - 1:00(17:44/m) 116/131bpm [2056b/mi] 5cal 3.38/5.13mph 5) 0.33m - 4:00(12:00/m) 127/140bpm [1524b/mi] 25cal 5/5.26mph 6) 0.06m - 1:00(16:52/m) 119/138bpm [2008b/mi] 4cal 3.56/4.82mph 7) 0.33m - 4:00(12:01/m) 128/139bpm [1539b/mi] 24cal 4.99/5.32mph 8) 0.06m - 1:00(17:58/m) 126/138bpm [2263b/mi] 6cal 3.34/4.91mph 9) 0.33m - 4:00(12:11/m) 135/149bpm [1645b/mi] 26cal 4.93/5.49mph 10) 0.06m - 1:00(16:01/m) 128/142bpm [2051b/mi] 5cal 3.74/5.49mph 11) 0.33m - 4:00(12:05/m) 136/148bpm [1642b/mi] 25cal 4.97/5.36mph 12) 0.06m - 1:00(16:19/m) 134/146bpm [2186b/mi] 6cal 3.68/4.97mph 13) 0.32m - 4:00(12:37/m) 137/147bpm [1729b/mi] 26cal 4.76/5.45mph 14) 0.06m - 1:00(18:08/m) 129/141bpm [2339b/mi] 5cal 3.31/4.95mph 15) 0.31m - 4:00(12:46/m) 135/142bpm [1723b/mi] 25cal 4.7/4.95mph 16) 0.06m - 1:00(15:43/m) 126/140bpm [1979b/mi] 4cal 3.82/4.49mph 17) 0.33m - 4:00(12:10/m) 134/144bpm [1631b/mi] 22cal 4.93/5.09mph 18) 0.06m - 1:00(17:24/m) 130/140bpm [2263b/mi] 5cal 3.45/5.05mph 19) 0.31m - 4:00(12:45/m) 142/152bpm [1811b/mi] 27cal 4.7/5.09mph 20) 0.06m - 1:00(17:00/m) 133/147bpm [2262b/mi] 5cal 3.53/4.47mph 21) 0.32m - 4:00(12:31/m) 137/147bpm [1714b/mi] 24cal 4.8/4.99mph 22) 0.05m - 1:00(18:22/m) 136/145bpm [2497b/mi] 6cal 3.27/4.74mph 23) 0.33m - 4:00(12:10/m) 135/144bpm [1642b/mi] 21cal 4.93/4.97mph 24) 0.06m - 1:00(17:33/m) 134/145bpm [2352b/mi] 5cal 3.42/4.93mph 25) 0.12m - 1:29(12:31/m) 125/136bpm [1566b/mi] 5cal 4.79/4.95mph 4th Jan 2023, 1:29pm alpenrose wrote: Nice one :) 4th Jan 2023, 8:11pm LindsD wrote: Lovely work Add a comment 0.3mi, 5:06 Walk - General Split Summary === 1) 0.31m - 5:06(16:25/m) 85/93bpm [1396b/mi] 18cal 61/64rpm 3.65/3.86mph Add a comment	0mi, Cross - Sets - Pull Ups Australian pull-ups 3x10 reps 5th Jan 2023, 7:30am Sharkie wrote: Is this for your personal pull up challenge? What are they? 5th Jan 2023, 7:34am TeeBee wrote: https://www.youtube.com/watch?v=HrJOaochoEU&t=1s 5th Jan 2023, 7:35am TeeBee wrote: And the plan/explanation is here: https://www.setforset.com/blogs/news/pull-up-progression 5th Jan 2023, 7:37am Sharkie wrote: Thanks! Xx Add a comment 0.9mi, 20:07 Walk - General Split Summary === 1) 0.62m - 13:58(22:26/m) 97/108bpm [2177b/mi] 59cal 57/64rpm 2.67/3.53mph 2) 0.31m - 6:09(19:56/m) 94/98bpm [1874b/mi] 21cal 54/57rpm 3.01/3.3mph Add a comment 0.1mi, 1:44 Run - General Split Summary === 1) 0.12m - 1:44(14:53/m) 129/165bpm [1921b/mi] 10cal 4.03/5.53mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.2mi, 3:03 Walk - General Split Summary === 1) 0.18m - 3:03(16:39/m) 85/91bpm [1415b/mi] 10cal 61/64rpm 3.6/3.74mph Add a comment	1.3mi, 27:37 Walk - General Split Summary === 1) 0.62m - 11:37(18:41/m) 93/127bpm [1738b/mi] 45cal 59/89rpm 3.21/4.15mph 2) 0.62m - 13:34(21:49/m) 87/127bpm [1898b/mi] 43cal 57/63rpm 2.75/3.36mph 3) 0.09m - 2:26(26:05/m) 79/83bpm [2061b/mi] 5cal 54/60rpm 2.3/3.21mph Add a comment 0mi, 1:10:00 Cross - Weights Strength phase with supersets - week 8. Week ending 08/01/23 Dead lift Warm up - 1 x 10 @ 41Kg 4x 5 @ 61Kg THIS WEEK - kept weight same First couple of reps felt really hard again, but much easier by 4th set Shoulder warm up Reverse fly (1kg) x10 Bodyweight Windmill x5 (L) Reverse fly (1kg) x10 Bodyweight Windmill x5 (R) 4 sets THIS WEEK - kept same Fly/Chest press Lie down fly with 2x1 Kg plates x10 Chest press with push 10kg x8 3 sets THIS WEEK - Upped chest press reps to 8 Landmine/BOR Landmine 25Kg (on bar = 34Kg) - x10 low squat, keep still, move arms only BOR 14Kg - x6 3 sets ES, plus extra set for L side BOR only THIS WEEK - upped weight BOR weight, reduced reps Straight leg deadlift / weighted get ups Straight leg deadlift - 2x12kg db x8 Weighted get ups 12kg db - from bench x8, keep upright 4 sets THIS WEEK - upped reps to 8 Cool down/mobilisation Windmills (6Kg) x5 ES - 4 sets THIS WEEK - kept weight same Add a comment 3.7mi, 21:42 Bike - General Split Summary === 1) 1m - 6:02(6:02/m) 81/123bpm [489b/mi] 12cal 9.95/14.65mph 2) 1m - 6:17(6:17/m) 98/122bpm [615b/mi] 20cal 9.56/14.67mph 3) 1m - 5:13(5:13/m) 97/107bpm [506b/mi] 15cal 11.5/14.51mph 4) 0.71m - 4:10(5:53/m) 93/107bpm [547b/mi] 11cal 10.2/14.59mph Add a comment	1.7mi, 12:11 Bike - General Split Summary === 1) 1m - 7:57(7:57/m) 120/134bpm [954b/mi] 47cal 7.55/11.17mph 2) 0.67m - 4:14(6:21/m) 122/136bpm [775b/mi] 25cal 9.44/11.69mph Add a comment 3.2mi, 31:01 Run - parkrun Crane - pacing 31 mins Split Summary === 1) 0.62m - 6:14(10:03/m) 145/160bpm [1456b/mi] 49cal 5.97/6.66mph 2) 0.62m - 6:03(9:44/m) 158/165bpm [1538b/mi] 55cal 6.16/6.37mph 3) 0.62m - 5:59(9:38/m) 167/172bpm [1608b/mi] 57cal 6.23/6.55mph 4) 0.62m - 6:04(9:46/m) 172/178bpm [1679b/mi] 59cal 6.15/6.51mph 5) 0.62m - 6:15(10:04/m) 175/179bpm [1762b/mi] 61cal 5.96/6.3mph 6) 0.05m - 26(8:46/m) 179/181bpm [1570b/mi] 4cal 6.84/6.1mph 7th Jan 2023, 10:03am alpenrose wrote: Well done! :) 7th Jan 2023, 11:19am Sharkie wrote: Bang on...but looks like you needed a fast finish to be sure - or was that part of the plan? 7th Jan 2023, 11:45am TeeBee wrote: I had slowed up a bit too much in the last km as I thought I was going too quick! Main thing is that all the people with me finished before me and all got sub 31, so job done! 7th Jan 2023, 12:07pm Sharkie wrote: Brilliant then! 7th Jan 2023, 12:43pm LindsD wrote: Ooh well done! Add a comment 0.6mi, 9:54 Walk - General Split Summary === 1) 0.55m - 9:54(17:51/m) 89/95bpm [1588b/mi] 37cal 58/64rpm 3.36/3.7mph Add a comment 1.7mi, 12:32 Bike - General Split Summary === 1) 1m - 6:15(6:15/m) 97/113bpm [607b/mi] 20cal 9.59/13.05mph 2) 0.66m - 6:16(9:32/m) 92/108bpm [877b/mi] 17cal 6.29/10.35mph Add a comment	0.3mi, 5:24 Walk - General Split Summary === 1) 0.29m - 5:24(18:41/m) 98/104bpm [1831b/mi] 23cal 58/60rpm 3.21/3.67mph Add a comment 0mi, Cross - Sets - Pull Ups 3x10 Australian pull-ups - 2 upright stance, 1 at medium stance 3x30s hangs 1x10 Australian pull-ups - lowest stance Add a comment 4.4mi, 52:51 Run - Run-Walk 4/1 Split Summary === 1) 0.33m - 4:00(12:16/m) 120/134bpm [1473b/mi] 24cal 4.89/5.2mph 2) 0.07m - 1:00(15:13/m) 117/135bpm [1780b/mi] 5cal 3.94/5.11mph 3) 0.34m - 4:00(11:39/m) 127/134bpm [1480b/mi] 27cal 5.15/5.53mph 4) 0.07m - 1:00(14:54/m) 122/134bpm [1818b/mi] 5cal 4.03/5.32mph 5) 0.36m - 4:00(11:07/m) 131/142bpm [1457b/mi] 27cal 5.4/5.7mph 6) 0.06m - 1:00(16:14/m) 131/141bpm [2126b/mi] 6cal 3.7/5.45mph 7) 0.35m - 4:00(11:28/m) 138/147bpm [1583b/mi] 28cal 5.23/5.57mph 8) 0.06m - 1:00(16:08/m) 137/147bpm [2211b/mi] 7cal 3.72/5.38mph 9) 0.35m - 4:00(11:31/m) 141/153bpm [1624b/mi] 30cal 5.21/5.47mph 10) 0.07m - 1:00(14:56/m) 137/152bpm [2045b/mi] 6cal 4.02/5.18mph 11) 0.35m - 4:00(11:31/m) 141/152bpm [1623b/mi] 28cal 5.21/5.36mph 12) 0.06m - 1:00(16:40/m) 136/151bpm [2266b/mi] 6cal 3.6/5.11mph 13) 0.35m - 4:00(11:32/m) 143/153bpm [1650b/mi] 30cal 5.2/5.59mph 14) 0.05m - 1:00(18:12/m) 139/150bpm [2531b/mi] 7cal 3.3/5.13mph 15) 0.37m - 4:00(10:54/m) 146/152bpm [1592b/mi] 30cal 5.5/5.61mph 16) 0.06m - 1:00(16:34/m) 140/151bpm [2320b/mi] 7cal 3.62/5.59mph 17) 0.35m - 4:00(11:33/m) 144/152bpm [1664b/mi] 29cal 5.19/5.38mph 18) 0.05m - 1:00(18:22/m) 138/150bpm [2534b/mi] 6cal 3.27/5.41mph 19) 0.36m - 4:00(11:13/m) 142/156bpm [1594b/mi] 27cal 5.35/5.74mph 20) 0.06m - 1:00(15:41/m) 143/151bpm [2242b/mi] 7cal 3.83/5.38mph 21) 0.25m - 2:51(11:15/m) 144/155bpm [1620b/mi] 19cal 5.33/5.91mph 9th Jan 2023, 4:42pm LindsD wrote: Looks good Add a comment 0.3mi, 5:09 Walk - General Split Summary === 1) 0.31m - 5:09(16:33/m) 86/91bpm [1424b/mi] 20cal 62/66rpm 3.62/3.99mph Add a comment	0.2mi, 5:04 Walk - General Split Summary === 1) 0.24m - 5:04(21:25/m) 89/102bpm [1906b/mi] 19cal 53/57rpm 2.8/3.23mph Add a comment 0.4mi, 4:42 Run - General Split Summary === 1) 0.36m - 4:42(12:59/m) 121/131bpm [1571b/mi] 27cal 4.62/5.07mph Add a comment 0mi, 45:00 Cross - Boot Camp 9th Jan 2023, 7:16am Lip Gloss wrote: Morning x 9th Jan 2023, 1:58pm TeeBee wrote: :-) Add a comment 0.2mi, 5:11 Walk - General Split Summary === 1) 0.24m - 5:11(21:39/m) 79/83bpm [1710b/mi] 14cal 56/60rpm 2.77/3.19mph Add a comment	1.2mi, 22:14 Walk - General Split Summary === 1) 0.62m - 11:45(18:54/m) 88/106bpm [1664b/mi] 42cal 58/61rpm 3.17/4.57mph 2) 0.56m - 10:28(18:33/m) 89/94bpm [1652b/mi] 35cal 57/61rpm 3.23/4.11mph Add a comment 1.3mi, 26:15 Walk - General Split Summary === 1) 0.62m - 12:05(19:27/m) 100/125bpm [1945b/mi] 56cal 57/61rpm 3.08/3.61mph 2) 0.62m - 12:18(19:43/m) 98/115bpm [1933b/mi] 48cal 56/60rpm 3.04/4.19mph 3) 0.09m - 1:51(19:32/m) 94/97bpm [1836b/mi] 6cal 56/62rpm 3.07/4.17mph Add a comment 0.8mi, 14:46 Walk - General Split Summary === 1) 0.62m - 11:40(18:47/m) 81/98bpm [1521b/mi] 33cal 60/64rpm 3.2/3.51mph 2) 0.63m - 14:45(23:15/m) 78/95bpm [1814b/mi] 36cal 55/62rpm 2.58/3.32mph Add a comment
Wed 11th Jan Jan 11	Thu 12th Jan Jan 12	Fri 13th Jan Jan 13	Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17
0.4mi, 7:38 Walk - General Split Summary === 1) 0.52m - 11:05(21:27/m) 118/155bpm [2532b/mi] 74cal 56/60rpm 2.8/4.03mph Add a comment 0mi, Cross - Sets - Pull Ups 1x10 Australian pull-ups (upright stance - climbing frame, 2nd rung) 1x10 Australian pull-ups (medium stance - climbing frame, 2nd rung) 1x10 Australian pull-ups (lowest stance - lower pull-up bar) 3x30s hanging (upper pull-up bar) 1x10 Australian pull-ups (lowest stance - climbing frame, 1st rung) 11th Jan 2023, 8:56pm alpenrose wrote: Well done! :) Add a comment 3.3mi, 57:29 Run - Coached A 'cake and eat it session', he called it. (Note - I saw no ) For each rep: -Hard sprints out (using good form for speed) -30s rest -Hard as possible back (more about keeping form than speed) -Long rest (~6-8mins) Reps as follows - all distances approximate No way I could time myself in this session, so waiting for stats from coach. Could be some time .... 1. 50m Awful form and therefore speed, apparently - forgotten everything out 0:14 (4:33 /km) back 0:14 (4:31 /km) 2. 100m better out 0:28 (4:07 /km) back 0:31 (4:04 /km) 3. 180m much better out 0:48 (4:20 /km) back 0:52 (4:34 /km) 4. 260m Slow out, apparently (I found this one hard going psychologically). Much better return out 1:15 (4:41 /km) back 1:15 (4:37 /km) 5. 110m Good, but pedestrian hogged whole path on return out 0:30 (4:20 /km) back 0:31 (4:22 /km) 6. 50m Good out, gave it everything I had left on return out 0:14 (4:29 /km) back 0:14 (4:29 /km) Split Summary === 1) 0.62m - 12:09(19:33/m) 113/154bpm [2210b/mi] 55cal 3.07/10.79mph 2) 0.62m - 10:36(17:03/m) 141/177bpm [2404b/mi] 72cal 3.52/10.21mph 3) 0.62m - 10:43(17:15/m) 136/179bpm [2345b/mi] 59cal 3.48/9.37mph 4) 0.62m - 9:36(15:28/m) 148/179bpm [2288b/mi] 67cal 3.88/8.75mph 5) 0.62m - 11:45(18:55/m) 138/176bpm [2610b/mi] 60cal 3.17/9.14mph 6) 0.16m - 2:39(16:29/m) 151/174bpm [2489b/mi] 17cal 3.64/9.5mph 11th Jan 2023, 8:43am LindsD wrote: Excellent. Will check back. 11th Jan 2023, 8:15pm TeeBee wrote: notes added, but still waiting on full data from coach. 11th Jan 2023, 8:41pm LindsD wrote: No cake? Shocking. Well done, though xx 11th Jan 2023, 8:55pm alpenrose wrote: Tell him to bring your cake to your next session. ;-) Add a comment 0.3mi, Walk - General 11th Jan 2023, 8:40am Lip Gloss wrote: Morning, enjoy your day x Add a comment	0.3mi, Walk - General Add a comment 0.9mi, Run - General Run heavy bootcamp Split Summary === 1) 0.62m - 15:34(25:02/m) 119/153bpm [2980b/mi] 83cal 2.4/6.12mph 2) 0.32m - 8:08(25:43/m) 133/160bpm [3421b/mi] 53cal 2.33/7.72mph Add a comment 0mi, 45:00 Cross - Boot Camp 12th Jan 2023, 7:15am Lip Gloss wrote: Morning :-) 12th Jan 2023, 7:30am TeeBee wrote: :-) Add a comment 0.3mi, 5:03 Walk - General Split Summary === 1) 0.26m - 5:03(19:16/m) 89/95bpm [1715b/mi] 18cal 58/61rpm 3.11/3.49mph Add a comment	1.1mi, 20:01 Walk - General Split Summary === 1) 0.62m - 11:11(18:00/m) 82/84bpm [1475b/mi] 34cal 58/61rpm 3.34/4.07mph 2) 0.47m - 8:50(18:45/m) 80/87bpm [1500b/mi] 23cal 57/60rpm 3.2/6.24mph Add a comment 0mi, 1:20:00 Cross - Weights Strength phase with supersets - week 9. Week ending 15/01/23 Dead lift Warm up - 1 x 10 @ 39Kg 4x 5 @ 61Kg THIS WEEK - kept at 61Kg. I guess it's getting easier - the first lift is always the hardest, but I can complete all four sets without issue. PT keen to crank up weight, so may up to 63Kg next week. What's the worst that can happen? Shoulder warm up Reverse fly (1kg) x10 Bodyweight Windmill x5 (L) Reverse fly (1kg) x10 Bodyweight Windmill x5 (R) 4 sets THIS WEEK - kept same Fly/Chest press Lie down fly with 2x1 Kg plates x10 Chest press with push 10kg x8 3 sets THIS WEEK - kept same. Bizarre near failure with L arm on second set of chest press, was much more intentional with 3rd set, and probably range of eccentric movement was a bit less. Landmine/BOR Landmine 25Kg on bar x10 BOR 14Kg - x6 3 sets ES, plus extra set for L side BOR only. THIS WEEK - kept same. Landmine felt much more straightforward, may try to increase weight next week. Probably can also increase BOR reps next week - they were well within my capability. Straight leg deadlift / weighted get ups Straight leg deadlift - 2x12kg db x8 Weighted get ups 12kg db - from bench x8 4 sets THIS WEEK - kept same. Can probably up to 10 reps next week. Cool down/mobilisation Windmills (6Kg) x5 ES - 4 sets THIS WEEK - kept same Add a comment	1.7mi, 12:06 Bike - General Split Summary === 1) 1m - 7:52(7:52/m) 134/144bpm [1053b/mi] 58cal 7.63/11.54mph 2) 0.68m - 4:15(6:13/m) 130/141bpm [809b/mi] 28cal 9.65/12.23mph Add a comment 3.2mi, 32:43 Run - parkrun Not far off 2 mins slower than last week (when pacing 31 mins), but felt harder in some ways. Although that may have been due to donating plasma yesterday, of course Split Summary === 1) 0.62m - 6:27(10:23/m) 152/167bpm [1579b/mi] 55cal 5.78/6.51mph 2) 0.62m - 6:23(10:16/m) 166/174bpm [1703b/mi] 62cal 5.85/6.12mph 3) 0.62m - 6:19(10:10/m) 176/179bpm [1790b/mi] 64cal 5.9/6.32mph 4) 0.62m - 6:28(10:25/m) 178/182bpm [1855b/mi] 65cal 5.76/6.32mph 5) 0.62m - 6:30(10:28/m) 181/185bpm [1893b/mi] 66cal 5.74/6.16mph 6) 0.06m - 35(9:43/m) 184/185bpm [1787b/mi] 5cal 6.18/6.16mph 14th Jan 2023, 6:36pm LindsD wrote: Nice! 16th Jan 2023, 3:18pm Groundhog wrote: Yes, that could take it out of you a bit. :-) 16th Jan 2023, 3:44pm LindsD wrote: Erm. Yes. 16th Jan 2023, 4:09pm TeeBee wrote: :-) Add a comment 0.6mi, 6:33 Run - General Split Summary === 1) 0.35m - 4:00(11:29/m) 143/154bpm [1643b/mi] 32cal 5.22/5.57mph 2) 0.06m - 1:00(17:34/m) 136/148bpm [2390b/mi] 7cal 3.42/5.41mph 3) 0.14m - 1:33(10:40/m) 133/149bpm [1419b/mi] 10cal 5.63/6.07mph Add a comment 1.7mi, 11:10 Bike - General Split Summary === 1) 1m - 6:09(6:09/m) 114/127bpm [700b/mi] 33cal 9.77/13.73mph 2) 0.67m - 5:02(7:31/m) 107/135bpm [804b/mi] 19cal 7.98/10.94mph Add a comment	0.3mi, 5:42 Walk - General Split Summary === 1) 0.4m - 17:18(42:59/m) 105/137bpm [4513b/mi] 66cal 59/63rpm 1.4/6.53mph Add a comment 0mi, Cross - Sets - Pull Ups 1x 10 Australian pull-ups (upright stance) 1x 10 Australian pull- ups (medium stance) 1x 10 Australian pull-up (low stance - bar to chest) 3x 30s hangs (back muscles engaged - with some shoulder depressions) 1x 10 Australian pull-up (low stance - bar to chest) (Low stance Australian pull-ups - still struggling by rep 7ish) 16th Jan 2023, 6:33am alpenrose wrote: Good work, don't worry about the time-frame, you'll get there - still early days. 16th Jan 2023, 6:57am TeeBee wrote: Thanks, I know - it's more for monitoring progress than anything :-) Add a comment 5.2mi, 1:02:20 Run - Run-Walk 4/1 Really happy with this - low HR and steady cadence. Split Summary === 1) 0.34m - 4:00(11:46/m) 134/141bpm [1577b/mi] 29cal 5.1/5.32mph 2) 0.06m - 1:00(15:44/m) 122/139bpm [1919b/mi] 5cal 3.81/5.28mph 3) 0.36m - 4:00(11:09/m) 133/144bpm [1484b/mi] 28cal 5.38/5.95mph 4) 0.06m - 1:00(16:19/m) 127/143bpm [2072b/mi] 5cal 3.68/5.91mph 5) 0.35m - 4:00(11:20/m) 140/151bpm [1587b/mi] 29cal 5.29/5.57mph 6) 0.06m - 1:00(16:03/m) 130/141bpm [2086b/mi] 5cal 3.74/5.22mph 7) 0.35m - 4:00(11:27/m) 141/152bpm [1615b/mi] 29cal 5.24/5.72mph 8) 0.06m - 1:00(16:11/m) 140/152bpm [2265b/mi] 6cal 3.71/5.38mph 9) 0.37m - 4:00(10:44/m) 145/153bpm [1557b/mi] 30cal 5.59/5.7mph 10) 0.06m - 1:00(16:37/m) 137/152bpm [2276b/mi] 6cal 3.61/5.61mph 11) 0.37m - 4:00(10:41/m) 145/154bpm [1548b/mi] 30cal 5.62/6.07mph 12) 0.06m - 1:00(16:01/m) 140/150bpm [2243b/mi] 7cal 3.74/5.7mph 13) 0.35m - 4:00(11:32/m) 144/154bpm [1662b/mi] 29cal 5.2/5.7mph 14) 0.06m - 1:00(15:43/m) 145/157bpm [2279b/mi] 7cal 3.82/5.22mph 15) 0.34m - 4:00(11:38/m) 151/162bpm [1757b/mi] 31cal 5.16/6.01mph 16) 0.06m - 1:00(16:03/m) 146/159bpm [2342b/mi] 7cal 3.74/4.97mph 17) 0.36m - 4:00(11:05/m) 151/162bpm [1674b/mi] 31cal 5.41/6.2mph 18) 0.06m - 1:00(16:01/m) 146/159bpm [2338b/mi] 7cal 3.75/5.22mph 19) 0.36m - 4:00(11:08/m) 149/158bpm [1659b/mi] 29cal 5.39/5.74mph 20) 0.06m - 1:00(16:28/m) 140/151bpm [2305b/mi] 5cal 3.64/5.61mph 21) 0.35m - 4:00(11:23/m) 145/153bpm [1651b/mi] 25cal 5.27/5.74mph 22) 0.06m - 1:00(16:49/m) 144/154bpm [2423b/mi] 6cal 3.57/4.99mph 23) 0.35m - 4:00(11:25/m) 149/156bpm [1701b/mi] 29cal 5.26/5.59mph 24) 0.06m - 1:00(16:50/m) 144/156bpm [2425b/mi] 6cal 3.56/5.3mph 25) 0.2m - 2:20(11:45/m) 145/157bpm [1705b/mi] 14cal 5.1/5.26mph Add a comment 0.3mi, 5:06 Walk - General Split Summary === 1) 0.31m - 5:06(16:41/m) 95/103bpm [1585b/mi] 23cal 63/66rpm 3.6/3.82mph Add a comment	4.4mi, 29:34 Bike - General Picking up an order Split Summary === 1) 1m - 6:27(6:27/m) 115/144bpm [742b/mi] 32cal 9.3/11.4mph 2) 1m - 7:31(7:31/m) 118/143bpm [887b/mi] 38cal 7.98/11.63mph 3) 1m - 7:10(7:10/m) 109/127bpm [781b/mi] 26cal 8.37/12.71mph 4) 1m - 6:26(6:26/m) 114/132bpm [734b/mi] 25cal 9.32/15.2mph 5) 0.38m - 2:00(5:17/m) 101/116bpm [533b/mi] 5cal 11.37/16.22mph Add a comment 0.3mi, 7:08 Walk - General Split Summary === 1) 0.33m - 7:08(21:26/m) 133/139bpm [2852b/mi] 61cal 57/60rpm 2.8/3.51mph Add a comment 0.4mi, Run - General Bootcamp warm up plus 3x to lamppost during session Split Summary === 1) 0.22m - 2:33(11:39/m) 133/153bpm [1549b/mi] 17cal 5.15/5.95mph Add a comment 0mi, 45:00 Cross - Boot Camp 16th Jan 2023, 7:15am Lip Gloss wrote: Morning lovely x 16th Jan 2023, 7:19am TeeBee wrote: :-) xx Add a comment 0.3mi, 4:48 Walk - General Split Summary === 1) 0.25m - 4:48(19:01/m) 130/137bpm [2473b/mi] 39cal 63/65rpm 3.15/3.84mph Add a comment	3.5mi, 43:41 Run - Run-Walk 4/1 bitterly cold for first half but eventually warmed up Split Summary === 1) 0.32m - 4:00(12:24/m) 126/133bpm [1563b/mi] 23cal 4.84/5.28mph 2) 0.06m - 1:00(17:53/m) 121/131bpm [2165b/mi] 5cal 3.35/4.8mph 3) 0.32m - 4:00(12:36/m) 135/155bpm [1702b/mi] 28cal 4.76/5.18mph 4) 0.07m - 1:00(14:59/m) 129/153bpm [1934b/mi] 5cal 4/5.01mph 5) 0.34m - 4:00(11:43/m) 147/156bpm [1722b/mi] 31cal 5.12/5.55mph 6) 0.06m - 1:00(16:34/m) 130/153bpm [2154b/mi] 6cal 3.62/5.57mph 7) 0.35m - 4:00(11:30/m) 139/152bpm [1598b/mi] 27cal 5.22/5.59mph 8) 0.07m - 1:00(15:22/m) 135/149bpm [2075b/mi] 6cal 3.9/5.18mph 9) 0.35m - 4:00(11:22/m) 140/153bpm [1590b/mi] 29cal 5.28/5.61mph 10) 0.06m - 1:00(16:35/m) 136/147bpm [2255b/mi] 6cal 3.62/5.45mph 11) 0.35m - 4:00(11:22/m) 144/156bpm [1638b/mi] 30cal 5.27/5.49mph 12) 0.06m - 1:00(17:42/m) 138/150bpm [2443b/mi] 7cal 3.39/5.49mph 13) 0.34m - 4:00(11:37/m) 155/174bpm [1800b/mi] 27cal 5.17/5.3mph 14) 0.06m - 1:00(16:16/m) 163/167bpm [2653b/mi] 5cal 3.69/5.26mph 15) 0.34m - 4:00(11:47/m) 163/171bpm [1920b/mi] 33cal 5.09/5.43mph 16) 0.05m - 1:00(18:36/m) 158/170bpm [2938b/mi] 6cal 3.23/5.22mph 17) 0.31m - 3:41(11:55/m) 153/165bpm [1824b/mi] 31cal 5.03/5.53mph 17th Jan 2023, 9:15pm LindsD wrote: Well done Add a comment 0.3mi, 5:02 Walk - General Split Summary === 1) 0.29m - 5:02(17:08/m) 89/92bpm [1525b/mi] 19cal 62/66rpm 3.5/3.74mph Add a comment
Wed 18th Jan Jan 18	Thu 19th Jan Jan 19	Fri 20th Jan Jan 20	Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24
1.5mi, 27:18 Walk - General Split Summary === 1) 0.62m - 9:58(16:01/m) 102/106bpm [1634b/mi] 50cal 64/67rpm 3.74/4.07mph 2) 0.62m - 10:49(17:25/m) 90/101bpm [1568b/mi] 35cal 63/66rpm 3.44/3.95mph 3) 0.62m - 12:05(19:27/m) 87/95bpm [1692b/mi] 34cal 59/64rpm 3.08/3.53mph 4) 0.45m - 8:35(19:04/m) 83/97bpm [1583b/mi] 22cal 59/60rpm 3.15/3.26mph Add a comment 0.5mi, 6:07 Walk - General There and back Add a comment 0.2mi, 3:07 Run - General Split Summary === 1) 0.24m - 3:07(13:14/m) 119/139bpm [1575b/mi] 17cal 4.53/5.38mph Add a comment 0mi, 45:00 Cross - Boot Camp 18th Jan 2023, 7:20am Lip Gloss wrote: Well done it must be freezing x 18th Jan 2023, 7:32am TeeBee wrote: Indeed. Tights under leggings, walking socks, 2 pairs of gloves, and 4 layers on my top half and a wooly hat :-) 18th Jan 2023, 10:21am Lip Gloss wrote: 🤣🤣 Add a comment	0.9mi, 6:36 Bike - General Split Summary === 1) 0.91m - 6:36(7:18/m) 101/120bpm [737b/mi] 24cal 8.23/15.45mph Add a comment 3.1mi, 45:15 Bike - General Split Summary === 1) 1m - 6:14(6:14/m) 109/139bpm [679b/mi] 27cal 9.63/15.72mph 2) 1m - 5:03(5:03/m) 100/114bpm [506b/mi] 16cal 11.87/14.07mph 3) 1m - 6:02(6:02/m) 68/106bpm [410b/mi] 5cal 9.96/14.21mph 4) 0.39m - 16:37(42:59/m) 66/114bpm [2836b/mi] 16cal 1.4/12.46mph Add a comment	0mi, 1:15:00 Cross - Weights Strength phase with supersets - week 10. Week ending 22/01/23 (really must book another PT session) Dead lift Warm up - 1 x 10 @ 39Kg 4x 5 @ 63Kg THIS WEEK - upped to 63Kg. Felt heavy but doable - GO ME! Shoulder warm up Reverse fly (1kg) x10 Bodyweight Windmill x5 (L) Reverse fly (1kg) x10 Bodyweight Windmill x5 (R) 4 sets THIS WEEK - kept same Fly/Chest press Lie down fly with 2x1 Kg plates x10 Chest press with push 10kg x8 3 sets THIS WEEK - kept same, still challenging on L side Landmine/BOR Landmine 27Kg on bar x6 BOR 14Kg - x8 4 sets ES. THIS WEEK - Upped landmine weight, reduced reps. Increased BOR reps. Did 4th set on both sides feels much less uneven now. Straight leg deadlift / weighted get ups Straight leg deadlift - 2x12kg db x10 Weighted get ups 12kg db - from bench x10 4 sets THIS WEEK - upped reps, felt straightforward. Cool down/mobilisation Windmills (6Kg) x5 ES - 4 sets THIS WEEK - kept same Add a comment 0.9mi, 23:59 Walk - General Split Summary === 1) 0.62m - 14:21(23:04/m) 86/113bpm [1984b/mi] 47cal 57/60rpm 2.6/3.44mph 2) 0.32m - 9:38(29:51/m) 86/120bpm [2567b/mi] 29cal 58/94rpm 2.01/6.72mph Add a comment	3.6mi, 22:32 Bike - General Split Summary === 1) 1m - 6:55(6:55/m) 99/127bpm [685b/mi] 24cal 8.68/16.59mph 2) 1m - 5:59(5:59/m) 120/151bpm [718b/mi] 32cal 10.03/16.03mph 3) 1m - 5:28(5:28/m) 118/143bpm [645b/mi] 26cal 10.97/13.02mph 4) 0.61m - 4:11(6:48/m) 123/146bpm [837b/mi] 22cal 8.82/12.08mph Add a comment 0.4mi, 3:43 Bike - General Split Summary === 1) 0.39m - 3:43(9:34/m) 116/125bpm [1110b/mi] 21cal 6.27/9.83mph Add a comment 0mi, Cross - Sets - Pull Ups 1x 10 Australian pull-ups (upright stance) 2x 10 Australian pull- ups (medium stance) - couldn't do low as too slippy on ground to use bottom wrung on climbing frame 3x 30s hangs (back muscles engaged - with at least 5 shoulder depressions) - lost grip on 29s on last one - probably due to the cold bar and the shoulder depression 1x 10 Australian pull-ups using lower pull up bar - lowest stance with legs out as far as possible. Add a comment 1.4mi, 11:34 Bike - General Split Summary === 1) 1m - 8:51(8:51/m) 126/139bpm [1114b/mi] 59cal 6.78/10.4mph 2) 0.37m - 2:44(7:26/m) 130/144bpm [967b/mi] 18cal 8.07/11.86mph Add a comment 3.2mi, 30:34 Run - parkrun Today I thought I would focus on form, particularly cadence as I've been getting a few ankle niggles again recently. My general cadence pattern at parkrun is a steady decline over the course. Was determined to keep cadence at a decent level (for me) all the way through. Focused on that over anything else (including pace). Job done, and kept a pretty steady pace too. Felt much easier than last week, so think the plasma donation was definitely at play last time. Split Summary === 1) 0.62m - 6:18(10:09/m) 147/162bpm [1491b/mi] 51cal 5.91/6.47mph 2) 0.62m - 6:03(9:44/m) 163/169bpm [1586b/mi] 57cal 6.16/6.95mph 3) 0.62m - 5:54(9:29/m) 173/178bpm [1642b/mi] 59cal 6.32/7.03mph 4) 0.62m - 5:53(9:28/m) 179/184bpm [1695b/mi] 61cal 6.34/6.62mph 5) 0.62m - 5:49(9:22/m) 181/185bpm [1696b/mi] 60cal 6.4/7.03mph 6) 0.07m - 37(8:27/m) 184/186bpm [1556b/mi] 6cal 7.1/6.87mph 21st Jan 2023, 3:16pm alpenrose wrote: Very nice pacing :) 21st Jan 2023, 10:53pm LindsD wrote: Well run! Add a comment 0.6mi, 6:34 Run - Run-Walk Split Summary === 1) 0.36m - 4:00(10:59/m) 139/150bpm [1527b/mi] 30cal 5.46/5.76mph 2) 0.06m - 1:00(16:54/m) 137/150bpm [2315b/mi] 7cal 3.55/5.78mph 3) 0.16m - 1:34(10:04/m) 135/150bpm [1359b/mi] 11cal 5.96/6.53mph Add a comment 1.7mi, 13:31 Bike - General Split Summary === 1) 1m - 7:55(7:55/m) 88/107bpm [697b/mi] 22cal 7.58/10.62mph 2) 0.69m - 5:36(8:10/m) 95/114bpm [776b/mi] 16cal 7.34/11.1mph Add a comment	7mi, 1:26:39 Run - Run-Walk 4/1 - Beautiful run with Alex in Bushy Park (Sorry about the mileage Linds, I had no idea, honest Great cadence and very low HR. Apart from a tiny bit of ankle niggles (due to slow pace) it could be classed as just about perfect Split Summary === 1) 0.33m - 4:00(12:05/m) 130/143bpm [1570b/mi] 27cal 4.97/5.63mph 2) 0.06m - 1:00(16:43/m) 123/139bpm [2056b/mi] 6cal 3.59/5.22mph 3) 0.33m - 4:00(11:57/m) 133/149bpm [1589b/mi] 28cal 5.02/5.76mph 4) 0.05m - 1:00(19:39/m) 131/150bpm [2575b/mi] 6cal 3.05/5.28mph 5) 0.36m - 4:00(11:15/m) 140/154bpm [1575b/mi] 31cal 5.33/5.61mph 6) 0.06m - 1:00(16:34/m) 133/146bpm [2204b/mi] 6cal 3.62/5.24mph 7) 0.34m - 4:00(11:37/m) 140/151bpm [1626b/mi] 30cal 5.17/5.68mph 8) 0.06m - 1:00(16:33/m) 138/150bpm [2284b/mi] 7cal 3.63/5.38mph 9) 0.35m - 4:00(11:35/m) 140/149bpm [1621b/mi] 28cal 5.18/5.41mph 10) 0.05m - 1:00(18:39/m) 132/142bpm [2462b/mi] 6cal 3.22/5.24mph 11) 0.34m - 4:00(11:36/m) 140/158bpm [1625b/mi] 30cal 5.17/5.63mph 12) 0.06m - 1:00(17:54/m) 134/157bpm [2399b/mi] 5cal 3.35/5.2mph 13) 0.34m - 4:00(11:53/m) 139/148bpm [1653b/mi] 30cal 5.05/5.34mph 14) 0.06m - 1:00(16:53/m) 129/143bpm [2178b/mi] 5cal 3.55/4.82mph 15) 0.35m - 4:00(11:35/m) 137/148bpm [1588b/mi] 25cal 5.18/5.47mph 16) 0.06m - 1:00(16:21/m) 134/143bpm [2191b/mi] 5cal 3.67/5.09mph 17) 0.34m - 4:00(11:39/m) 137/148bpm [1597b/mi] 25cal 5.15/5.28mph 18) 0.04m - 1:00(27:02/m) 138/150bpm [3731b/mi] 6cal 2.22/5.11mph 19) 0.35m - 4:00(11:29/m) 136/142bpm [1563b/mi] 24cal 5.22/5.47mph 20) 0.06m - 1:00(17:30/m) 126/143bpm [2205b/mi] 4cal 3.43/5.22mph 21) 0.35m - 4:00(11:35/m) 136/146bpm [1575b/mi] 22cal 5.18/5.3mph 22) 0.06m - 1:00(16:39/m) 130/144bpm [2164b/mi] 4cal 3.61/5.32mph 23) 0.35m - 4:00(11:24/m) 137/148bpm [1561b/mi] 23cal 5.27/5.57mph 24) 0.06m - 1:00(16:27/m) 129/144bpm [2123b/mi] 4cal 3.65/5.63mph 25) 0.36m - 4:00(11:13/m) 138/150bpm [1547b/mi] 22cal 5.35/5.72mph 26) 0.06m - 1:00(17:44/m) 135/152bpm [2395b/mi] 5cal 3.38/5.28mph 27) 0.34m - 4:00(11:55/m) 140/150bpm [1669b/mi] 23cal 5.03/5.45mph 28) 0.06m - 1:00(16:42/m) 136/144bpm [2272b/mi] 5cal 3.59/5.13mph 29) 0.35m - 4:00(11:35/m) 139/153bpm [1611b/mi] 24cal 5.18/5.43mph 30) 0.06m - 1:00(16:17/m) 135/146bpm [2199b/mi] 5cal 3.68/5.16mph 31) 0.62m - 7:15(11:41/m) 142/156bpm [1659b/mi] 46cal 5.14/6.12mph 32) 0.33m - 4:23(13:09/m) 133/150bpm [1749b/mi] 20cal 4.56/5.66mph 22nd Jan 2023, 8:06pm LindsD wrote: Aaaargh! 22nd Jan 2023, 8:06pm LindsD wrote: Sounds lovely, though x Add a comment 0.2mi, 4:02 Walk - General Split Summary === 1) 0.24m - 4:02(17:11/m) 99/106bpm [1702b/mi] 20cal 61/66rpm 3.49/3.74mph Add a comment	0mi, 45:00 Cross - Boot Camp 23rd Jan 2023, 7:07am Lip Gloss wrote: Morning x 23rd Jan 2023, 9:25am TeeBee wrote: :-) Add a comment 0.5mi, 4:56 Walk - General There and back Split Summary === 1) 0.24m - 4:56(20:11/m) 88/93bpm [1775b/mi] 18cal 60/64rpm 2.97/3.38mph Add a comment	0.8mi, 13:17 Walk - General Split Summary === 1) 0.62m - 10:50(17:26/m) 94/107bpm [1638b/mi] 43cal 57/61rpm 3.44/3.67mph 2) 0.13m - 2:27(18:43/m) 95/99bpm [1778b/mi] 10cal 56/58rpm 3.21/3.42mph Add a comment 2.1mi, 32:23 Run - Run-Walk Richmond park back to bus stop Split Summary === 1) 0.62m - 10:19(16:37/m) 120/153bpm [1993b/mi] 58cal 3.61/5.45mph 2) 0.62m - 9:11(14:46/m) 131/153bpm [1935b/mi] 58cal 4.06/5.53mph 3) 0.62m - 8:59(14:27/m) 120/141bpm [1733b/mi] 38cal 4.15/5.26mph 4) 0.28m - 3:54(14:00/m) 122/135bpm [1709b/mi] 17cal 4.28/5.59mph Add a comment 0.3mi, 13:33 Walk - General Timing session (I didn't run it) Split Summary === 1) 0.05m - 3:33(1:06:17/m) 95/105bpm [6297b/mi] 4cal 0.91/2.92mph 2) 0m - 1:00(4:23:00/m) 95/98bpm [24985b/mi] 1cal 0.23/0.17mph 3) 0.06m - 3:02(49:39/m) 94/99bpm [4667b/mi] 4cal 1.21/2.8mph 4) 0.01m - 1:00(1:59:23/m) 90/92bpm [10745b/mi] 1cal 0.5/1.57mph 5) 0.04m - 2:00(45:06/m) 94/101bpm [4239b/mi] 2cal 1.33/2.8mph 6) 0.01m - 1:01(2:09:45/m) 90/98bpm [11678b/mi] 1cal 0.46/1.54mph 7) 0.08m - 1:01(13:13/m) 119/135bpm [1572b/mi] 1cal 4.54/5.95mph 8) 0.02m - 56(52:37/m) 112/135bpm [5893b/mi] 1cal 1.14/3.01mph Add a comment 0.2mi, 6:22 Walk - General Timing session (I didn't take part) Split Summary === 1) 0.21m - 5:00(24:23/m) 111/130bpm [2706b/mi] 23cal 2.46/3.57mph 2) 0m - 1:02(5:12:37/m) 108/114bpm [33762b/mi] 3cal 0.19/1.65mph 3) 0m - 4(26:44:26/m) 106/106bpm [170069b/mi] 0.04/0mph 4) 0m - 6(5:24:36/m) 102/105bpm [33110b/mi] 0.19/0mph 5) 0m - 2(13:46:31/m) 98/98bpm [80998b/mi] 0.07/0mph 6) 0m - 9(3:11:15/m) 96/98bpm [18361b/mi] 0.31/0mph Add a comment 1.8mi, 30:32 Run - Coaching Split Summary === 1) 0.62m - 11:51(19:05/m) 111/151bpm [2117b/mi] 52cal 3.15/5.2mph 2) 0.62m - 8:12(13:11/m) 125/145bpm [1649b/mi] 46cal 4.55/5.66mph 3) 0.54m - 10:29(19:27/m) 135/151bpm [2625b/mi] 67cal 3.08/7.87mph Add a comment 1.2mi, 23:57 Walk - General Bus stop to club Split Summary === 1) 0.62m - 10:54(17:32/m) 91/108bpm [1595b/mi] 42cal 58/64rpm 3.42/4.03mph 2) 0.61m - 13:03(21:30/m) 92/104bpm [1978b/mi] 47cal 57/60rpm 2.79/3.82mph Add a comment 1.1mi, 21:05 Walk - General Split Summary === 1) 0.62m - 11:55(19:09/m) 93/100bpm [1781b/mi] 47cal 56/64rpm 3.13/3.51mph 2) 0.47m - 9:11(19:25/m) 87/95bpm [1689b/mi] 28cal 55/59rpm 3.09/3.53mph Add a comment
Wed 25th Jan Jan 25	Thu 26th Jan Jan 26	Fri 27th Jan Jan 27	Sat 28th Jan Jan 28	Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31
0.6mi, 5:36 Walk - General There and back Split Summary === 1) 0.31m - 7:36(24:41/m) 117/124bpm [2888b/mi] 49cal 57/61rpm 2.43/5.97mph Add a comment 3.6mi, 53:18 Run - Coached Cadence Split Summary === Warm up 1) 0.44m - 9:01(20:30/m) 124/148bpm [2542b/mi] 53cal 2.93/5.16mph Easy running, 10s high cadence at each bin 2) 0.57m - 8:49(15:23/m) 135/151bpm [2077b/mi] 60cal 3.9/5.11mph Slightly faster, 10s high cadence at each bench - keep pace constant 3) 0.44m - 3:49(8:39/m) 166/179bpm [1436b/mi] 35cal 6.93/8.41mph 4) 0.1m - 2:52(29:13/m) 138/177bpm [4031b/mi] 17cal 2.05/6.64mph Same pace, 10s high cadence at each bench - reduce pace 5) 0.44m - 4:14(9:40/m) 169/182bpm [1635b/mi] 39cal 6.2/8.22mph 6) 0.05m - 2:27(44:38/m) 148/180bpm [6605b/mi] 17cal 1.34/6.12mph Pace set by AW (around 5min/km) check/feel cadence at each bench - AW feedback - very tense, pace - worked too hard up hill and not hard enough on flat 7) 0.44m - 3:51(8:50/m) 171/187bpm [1509b/mi] 35cal 6.8/7.43mph 8) 0.1m - 5:40(59:36/m) 138/188bpm [8226b/mi] 28cal 1.01/7.39mph Pace set by me check/feel cadence at each bench (actually focussed on shoulders) - AW feedback - much better form (pace - after final rep referred back to this rep and suggested this rep was a probably a bit slow) 9) 0.44m - 4:01(9:13/m) 156/172bpm [1437b/mi] 28cal 6.51/7.28mph 10) 0.1m - 3:30(34:17/m) 149/178bpm [5108b/mi] 25cal 1.75/7.2mph Flat out - perfect "800", 1st part around 5 min/km, rest around 4.30 min/km. AW seemed happy with it. 11) 0.44m - 3:28(7:53/m) 176/187bpm [1386b/mi] 35cal 7.62/7.99mph 12) 0.06m - 1:36(28:15/m) 173/186bpm [4888b/mi] 15cal 2.12/7.81mph 25th Jan 2023, 8:28am Lip Gloss wrote: Morning x 25th Jan 2023, 8:35am LindsD wrote: Well done x 25th Jan 2023, 5:59pm TeeBee wrote: Notes added, took a while to remember/work it all out. 25th Jan 2023, 6:01pm LindsD wrote: Sounds really tricky 25th Jan 2023, 6:06pm TeeBee wrote: Yeah it was - not my finest hour, but it's all training in the bag. Having said that I was moaning about the hard the high cadence reducing pace drill was, and he said it was but I was doing it correctly, so that's not so bad. 25th Jan 2023, 6:14pm LindsD wrote: That's good. I don't really understand how you can increase cadence but maintain pace. 25th Jan 2023, 7:31pm TeeBee wrote: I guess it's all in the stride length? 25th Jan 2023, 7:31pm TeeBee wrote: I just do what I'm told :-) 25th Jan 2023, 8:37pm LindsD wrote: :) Add a comment	0.6mi, 10:20 Walk - General Split Summary === 1) 0.62m - 11:06(17:51/m) 97/106bpm [1731b/mi] 47cal 59/83rpm 3.36/3.99mph Add a comment 3.7mi, 59:03 Run - Run-Walk Gate crashing Thursday run club Split Summary === 1) 0.62m - 10:29(16:52/m) 101/125bpm [1704b/mi] 42cal 3.56/4.74mph 2) 0.62m - 9:05(14:37/m) 115/133bpm [1680b/mi] 45cal 4.11/5.05mph 3) 0.62m - 9:09(14:43/m) 118/136bpm [1737b/mi] 44cal 4.08/5.57mph 4) 0.62m - 9:56(15:59/m) 111/135bpm [1774b/mi] 39cal 3.75/5.07mph 5) 0.62m - 11:04(17:48/m) 106/125bpm [1887b/mi] 36cal 3.37/5.28mph 6) 0.56m - 9:21(16:39/m) 113/136bpm [1881b/mi] 39cal 3.6/4.86mph 26th Jan 2023, 11:01am LindsD wrote: What a lovely route! 26th Jan 2023, 4:11pm TeeBee wrote: Yes it was lovely 26th Jan 2023, 6:24pm LindsD wrote: :) Add a comment 0mi, Cross - Sets - Pull Ups Tried hanging, but too cold to hash without gloves 3x Australian pull-ups - medium stance 1x Australian pull-ups - low stance Add a comment 0.6mi, 6:04 Walk - General There and back Split Summary === 1) 0.36m - 11:23(31:20/m) 90/107bpm [2820b/mi] 40cal 59/62rpm 1.91/3.61mph Add a comment	4.1mi, 35:28 Bike - General Split Summary === 1) 1m - 5:51(5:51/m) 100/131bpm [584b/mi] 22cal 10.27/14.3mph 2) 1m - 7:30(7:30/m) 103/125bpm [772b/mi] 27cal 8/15.09mph 3) 1m - 15:22(15:22/m) 83/128bpm [1276b/mi] 30cal 3.9/12.9mph 4) 1m - 6:05(6:05/m) 68/78bpm [414b/mi] 5cal 9.86/12.5mph 5) 0.06m - 40(10:12/m) 54/72bpm [551b/mi] 5.88/8.47mph Add a comment 3.8mi, 21:50 Bike - General Split Summary === 1) 1m - 5:52(5:52/m) 105/131bpm [616b/mi] 23cal 10.23/13.75mph 2) 1m - 6:09(6:09/m) 129/143bpm [793b/mi] 39cal 9.76/14.3mph 3) 1m - 6:00(6:00/m) 105/131bpm [630b/mi] 21cal 10.01/14.42mph 4) 0.76m - 3:49(5:02/m) 124/137bpm [623b/mi] 20cal 11.94/14.4mph Add a comment 1.8mi, 35:27 Walk - General Split Summary === 1) 0.62m - 11:49(19:01/m) 81/93bpm [1541b/mi] 34cal 57/61rpm 3.15/3.47mph 2) 0.62m - 11:59(19:17/m) 76/84bpm [1466b/mi] 27cal 56/61rpm 3.11/3.63mph 3) 0.54m - 11:39(21:41/m) 80/95bpm [1734b/mi] 29cal 56/63rpm 2.77/3.3mph Add a comment	0mi, Cross - Sets - Pull Ups 1x 10 Australian pull-ups upright stance (2nd bar up) 1x 10 Australian pull-ups medium stance (2nd bar up) 1x 10 Australian pull-ups as low stance as possible (2nd bar up) 3x 30s hangs with shoulder flexes 1x 10 Australian pull-ups as low as possible (2nd bar up) Add a comment 0.7mi, 13:01 Walk - General Split Summary === 1) 0.62m - 11:49(19:01/m) 112/129bpm [2130b/mi] 75cal 56/60rpm 3.15/3.49mph 2) 0.07m - 1:12(17:29/m) 115/116bpm [2011b/mi] 7cal 56/58rpm 3.43/3.53mph Add a comment 3.2mi, 30:35 Run - parkrun Ifield Mill Pond Narrow paths and congested course with a lot of out and back - most of the course is two way. Few opportunities to overtake except the one-way bit around the pond and nearer to the end. It was their 100th run, and numbers were elevated, apparently. Not sure if I liked the course enough to come back to see what it's like with less people. Concentrated on cadence (as per coached session this week). Seemed to work well - only dropped below 170 rpm at the 180 turnarounds. Split Summary === 1) 0.62m - 6:39(10:41/m) 136/152bpm [1454b/mi] 50cal 5.61/6.49mph 2) 0.62m - 5:51(9:25/m) 156/162bpm [1470b/mi] 53cal 6.37/6.7mph 3) 0.62m - 6:13(10:00/m) 162/166bpm [1619b/mi] 58cal 6/6.62mph 4) 0.62m - 5:42(9:10/m) 173/179bpm [1585b/mi] 57cal 6.55/7.35mph 5) 0.62m - 5:48(9:20/m) 180/182bpm [1680b/mi] 60cal 6.43/6.93mph 6) 0.05m - 23(7:32/m) 183/185bpm [1379b/mi] 4cal 7.96/7.26mph 28th Jan 2023, 4:04pm alpenrose wrote: Good work :) 28th Jan 2023, 5:05pm LindsD wrote: Had to zoom right out to work out where you were. Was it nice? 28th Jan 2023, 5:06pm LindsD wrote: Time is great! 28th Jan 2023, 5:17pm TeeBee wrote: Thanks. Had written copious notes, but they didn't save, so just added some more (no idea how similar they are to the original ones) :-) Not sure I'd go back, to be honest. 28th Jan 2023, 6:28pm LindsD wrote: Thanks. Just seen Add a comment 0.3mi, 3:57 Run - General Split Summary === 1) 0.32m - 3:57(12:29/m) 123/137bpm [1536b/mi] 24cal 4.8/5.89mph Add a comment	0mi, 1:20:00 Cross - Weights Strength phase with supersets - week 11. Week ending 29/01/23 (STILL need to book another PT session) Dead lift Warm up - 1 x 10 @ 39Kg 4x 5 @ 63Kg THIS WEEK - kept at 63Kg. Felt really heavy but I did it. Quads felt it most, possibly tired from the brisk walk earlier Shoulder warm up Reverse fly (1kg) x10 Bodyweight Windmill x5 (L) Reverse fly (1kg) x10 Bodyweight Windmill x5 (R) 4 sets THIS WEEK - kept same Fly/Chest press Lie down fly with 2x1 Kg plates x10 Chest press with push 10kg x8 3 sets THIS WEEK - kept same, slightly wobbly on L side Landmine/BOR Landmine 27Kg on bar x6 BOR 14Kg - x8 4 sets ES. THIS WEEK - kept same. Did 4th set on both sides = L side felt stronger somehow. Straight leg deadlift / weighted get ups Straight leg deadlift - 2x14kg db x 6 Weighted get ups 14kg db - from bench x6 4 sets THIS WEEK - upped weight, reduced reps for both Cool down/mobilisation Windmills (6Kg) x5 ES - 4 sets THIS WEEK - kept same 29th Jan 2023, 5:59pm Sharkie wrote: Wow. Strong lady - I'm impressed. x 29th Jan 2023, 6:36pm TeeBee wrote: Thank you! Add a comment 4.7mi, 1:23:24 Walk - General Split Summary === 1) 0.62m - 11:20(18:13/m) 91/93bpm [1657b/mi] 43cal 57/61rpm 3.3/3.55mph 2) 0.62m - 11:09(17:57/m) 88/90bpm [1580b/mi] 35cal 58/61rpm 3.34/3.74mph 3) 0.62m - 11:05(17:50/m) 88/100bpm [1569b/mi] 34cal 59/62rpm 3.36/3.55mph 4) 0.62m - 10:52(17:30/m) 89/101bpm [1558b/mi] 33cal 59/60rpm 3.43/4.07mph 5) 0.62m - 10:47(17:20/m) 89/95bpm [1543b/mi] 32cal 59/62rpm 3.46/3.95mph 6) 0.62m - 11:18(18:11/m) 89/92bpm [1618b/mi] 34cal 59/61rpm 3.3/3.53mph 7) 0.62m - 11:13(18:04/m) 87/90bpm [1572b/mi] 31cal 58/62rpm 3.32/3.59mph 8) 0.31m - 5:40(18:21/m) 90/94bpm [1651b/mi] 17cal 57/60rpm 3.27/3.59mph Add a comment	0.8mi, Run - General Run heavy bootcamp Split Summary === 1) 0.22m - 4:33(20:44/m) 118/149bpm [2446b/mi] 25cal 2.89/7.56mph 2) 0.01m - 1:49(2:31:51/m) 121/149bpm [18373b/mi] 10cal 0.4/5.41mph 3) 0.11m - 1:12(11:10/m) 127/150bpm [1419b/mi] 7cal 5.37/6.53mph 4) 0.04m - 5:23(2:11:07/m) 113/151bpm [14817b/mi] 24cal 0.46/5.68mph 5) 0.18m - 1:53(10:31/m) 142/165bpm [1493b/mi] 14cal 5.71/6.66mph 6) 0.14m - 6:19(43:34/m) 121/182bpm [5272b/mi] 31cal 1.38/6.64mph 7) 0.01m - 34(1:20:21/m) 164/167bpm [13178b/mi] 5cal 0.75/5.43mph 8) 0.11m - 1:11(10:28/m) 172/177bpm [1799b/mi] 11cal 5.74/6.62mph Add a comment 0.5mi, 5:29 Run - General Split Summary === 1) 0.46m - 5:29(11:56/m) 134/147bpm [1600b/mi] 39cal 5.03/5.55mph Add a comment 0mi, 45:00 Cross - Boot Camp 30th Jan 2023, 7:21am Lip Gloss wrote: Morning :-) x 30th Jan 2023, 7:45am TeeBee wrote: Morning lovely :-) Add a comment 0.2mi, 4:41 Walk - General Split Summary === 1) 0.24m - 4:41(19:12/m) 86/91bpm [1651b/mi] 16cal 59/64rpm 3.13/3.38mph Add a comment	0.4mi, 6:58 Walk - General Split Summary === 1) 0.35m - 6:58(20:00/m) 105/133bpm [2100b/mi] 36cal 57/60rpm 3/3.53mph Add a comment 0mi, Cross - Sets - Pull Ups Add a comment 3.1mi, 38:39 Run - General Split Summary === 1) 0.62m - 8:16(13:17/m) 128/138bpm [1701b/mi] 59cal 4.51/4.99mph 2) 0.62m - 7:30(12:04/m) 138/146bpm [1666b/mi] 57cal 4.97/5.3mph 3) 0.62m - 7:27(12:00/m) 144/151bpm [1728b/mi] 60cal 5/5.16mph 4) 0.62m - 7:38(12:17/m) 150/154bpm [1842b/mi] 66cal 4.89/5.11mph 5) 0.62m - 7:48(12:32/m) 153/164bpm [1918b/mi] 68cal 4.79/5.34mph 31st Jan 2023, 7:34am LindsD wrote: Early run! 31st Jan 2023, 8:03am TeeBee wrote: In the bag! 31st Jan 2023, 8:07am LindsD wrote: Envious :) Add a comment 0.3mi, 5:12 Walk - General Split Summary === 1) 0.29m - 5:12(18:05/m) 88/92bpm [1592b/mi] 20cal 60/62rpm 3.32/3.51mph Add a comment

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TeeBee F50 Greater London

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TeeBee
F50 Greater London