Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate TeeBee |
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STATUS Hurty legs
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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 | |
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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...
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Random Q&A | See your Q&A |
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What’s the best bit of advice that you would give to new runners, bikers and swimmers? Slow down. |
Recent Blogs | |
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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 | |||
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31st Jan
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General | 0.4mi | 6:58 |
31st Jan
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Sets - Pull Ups | 0mi | |
31st Jan
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General | 3.1mi | 38:39 |
31st Jan
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General | 0.3mi | 5:12 |
30th Jan
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General | 0.8mi |
Planned Races | |
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TBC Let’s go round again! | 25th Feb |
Thames Bridges Challenge | 22nd Jul |
12 Month Benchmarks | Run | Bike |
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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 |
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2023 Targets | Set your targets |
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Buddies (49) |
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Followers (27) |
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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 | PB | WB | 2008 | 2009 | 2010 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 |
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1mi | 4 | 7:10
7:10/mi
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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
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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
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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
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57.31 | 45:56 57.31 | ||||||||||||
10km | 10 | 52:44
8:29/mi
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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
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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
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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
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36.51 | 4:00:00 36.51 | ||||||||||||
20mi | 1 | 3:20:57
10:03/mi
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51.89 | 3:20:57 51.89 | ||||||||||||
26.2mi | 5 | 4:20:50
9:57/mi
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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
|
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 ![]()
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
Split Summary
=== 1) 0.31m - 5:06(16:25/m) 85/93bpm [1396b/mi] 18cal 61/64rpm 3.65/3.86mph ![]() |
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=1s5th Jan 2023, 7:35am
TeeBee wrote: And the plan/explanation is here: https://www.setforset.com/blogs/news/pull-up-progression5th Jan 2023, 7:37am
Sharkie wrote: Thanks! Xx![]()
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 ![]()
Split Summary
=== 1) 0.12m - 1:44(14:53/m) 129/165bpm [1921b/mi] 10cal 4.03/5.53mph ![]() ![]()
Split Summary
=== 1) 0.18m - 3:03(16:39/m) 85/91bpm [1415b/mi] 10cal 61/64rpm 3.6/3.74mph ![]() |
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 ![]()
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 ![]()
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 ![]() |
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 ![]()
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!![]()
Split Summary
=== 1) 0.55m - 9:54(17:51/m) 89/95bpm [1588b/mi] 37cal 58/64rpm 3.36/3.7mph ![]()
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 ![]() |
Split Summary
=== 1) 0.29m - 5:24(18:41/m) 98/104bpm [1831b/mi] 23cal 58/60rpm 3.21/3.67mph ![]()
3x10 Australian pull-ups - 2 upright stance, 1 at medium stance
3x30s hangs 1x10 Australian pull-ups - lowest stance ![]()
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
Split Summary
=== 1) 0.31m - 5:09(16:33/m) 86/91bpm [1424b/mi] 20cal 62/66rpm 3.62/3.99mph ![]() |
Split Summary
=== 1) 0.24m - 5:04(21:25/m) 89/102bpm [1906b/mi] 19cal 53/57rpm 2.8/3.23mph ![]()
Split Summary
=== 1) 0.36m - 4:42(12:59/m) 121/131bpm [1571b/mi] 27cal 4.62/5.07mph ![]()
Split Summary
=== 1) 0.24m - 5:11(21:39/m) 79/83bpm [1710b/mi] 14cal 56/60rpm 2.77/3.19mph ![]() |
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 ![]()
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 ![]()
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 ![]() |
Wed 11th Jan
Jan 11
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Thu 12th Jan
Jan 12
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Fri 13th Jan
Jan 13
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Sat 14th Jan
Jan 14
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Sun 15th Jan
Jan 15
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Mon 16th Jan
Jan 16
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Tue 17th Jan
Jan 17
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Split Summary
=== 1) 0.52m - 11:05(21:27/m) 118/155bpm [2532b/mi] 74cal 56/60rpm 2.8/4.03mph ![]()
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)
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 xx11th Jan 2023, 8:55pm
alpenrose wrote: Tell him to bring your cake to your next session. ;-) ![]() |
![]()
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 ![]()
Split Summary
=== 1) 0.26m - 5:03(19:16/m) 89/95bpm [1715b/mi] 18cal 58/61rpm 3.11/3.49mph ![]() |
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 ![]()
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 ![]() |
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 ![]()
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
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 ![]()
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 ![]() |
Split Summary
=== 1) 0.4m - 17:18(42:59/m) 105/137bpm [4513b/mi] 66cal 59/63rpm 1.4/6.53mph ![]()
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)
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 ![]()
Split Summary
=== 1) 0.31m - 5:06(16:41/m) 95/103bpm [1585b/mi] 23cal 63/66rpm 3.6/3.82mph ![]() |
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 ![]()
Split Summary
=== 1) 0.33m - 7:08(21:26/m) 133/139bpm [2852b/mi] 61cal 57/60rpm 2.8/3.51mph ![]()
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 ![]()
Split Summary
=== 1) 0.25m - 4:48(19:01/m) 130/137bpm [2473b/mi] 39cal 63/65rpm 3.15/3.84mph ![]() |
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
Split Summary
=== 1) 0.29m - 5:02(17:08/m) 89/92bpm [1525b/mi] 19cal 62/66rpm 3.5/3.74mph ![]() |
Wed 18th Jan
Jan 18
|
Thu 19th Jan
Jan 19
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Fri 20th Jan
Jan 20
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Sat 21st Jan
Jan 21
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Sun 22nd Jan
Jan 22
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Mon 23rd Jan
Jan 23
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Tue 24th Jan
Jan 24
|
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 ![]()
There and back
![]()
Split Summary
=== 1) 0.24m - 3:07(13:14/m) 119/139bpm [1575b/mi] 17cal 4.53/5.38mph ![]() |
Split Summary
=== 1) 0.91m - 6:36(7:18/m) 101/120bpm [737b/mi] 24cal 8.23/15.45mph ![]()
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 ![]() |
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 ![]()
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 ![]() |
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 ![]()
Split Summary
=== 1) 0.39m - 3:43(9:34/m) 116/125bpm [1110b/mi] 21cal 6.27/9.83mph ![]()
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. ![]()
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 ![]()
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
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 ![]()
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 ![]() |
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
Split Summary
=== 1) 0.24m - 4:02(17:11/m) 99/106bpm [1702b/mi] 20cal 61/66rpm 3.49/3.74mph ![]() |
There and back
Split Summary === 1) 0.24m - 4:56(20:11/m) 88/93bpm [1775b/mi] 18cal 60/64rpm 2.97/3.38mph ![]() |
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 ![]()
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 ![]()
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 ![]()
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 ![]()
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 ![]()
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 ![]()
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 ![]() |
Wed 25th Jan
Jan 25
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Thu 26th Jan
Jan 26
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Fri 27th Jan
Jan 27
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Sat 28th Jan
Jan 28
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Sun 29th Jan
Jan 29
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Mon 30th Jan
Jan 30
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Tue 31st Jan
Jan 31
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There and back
Split Summary === 1) 0.31m - 7:36(24:41/m) 117/124bpm [2888b/mi] 49cal 57/61rpm 2.43/5.97mph ![]()
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 x25th Jan 2023, 8:35am
LindsD wrote: Well done x25th 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: :) ![]() |
Split Summary
=== 1) 0.62m - 11:06(17:51/m) 97/106bpm [1731b/mi] 47cal 59/83rpm 3.36/3.99mph ![]()
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
Tried hanging, but too cold to hash without gloves
![]() 3x Australian pull-ups - medium stance 1x Australian pull-ups - low stance ![]()
There and back
Split Summary === 1) 0.36m - 11:23(31:20/m) 90/107bpm [2820b/mi] 40cal 59/62rpm 1.91/3.61mph ![]() |
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 ![]()
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 ![]()
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 ![]() |
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) ![]()
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 ![]()
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 ![]()
Split Summary
=== 1) 0.32m - 3:57(12:29/m) 123/137bpm [1536b/mi] 24cal 4.8/5.89mph ![]() |
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
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 ![]() |
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 ![]()
Split Summary
=== 1) 0.46m - 5:29(11:56/m) 134/147bpm [1600b/mi] 39cal 5.03/5.55mph ![]()
Split Summary
=== 1) 0.24m - 4:41(19:12/m) 86/91bpm [1651b/mi] 16cal 59/64rpm 3.13/3.38mph ![]() |
Split Summary
=== 1) 0.35m - 6:58(20:00/m) 105/133bpm [2100b/mi] 36cal 57/60rpm 3/3.53mph ![]() ![]()
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
Split Summary
=== 1) 0.29m - 5:12(18:05/m) 88/92bpm [1592b/mi] 20cal 60/62rpm 3.32/3.51mph ![]() |