Free training log and race listings for runners, bikers and swimmers

About Me
Proud Dad, Rugby lover, mediocre runner, harassed zoo-keeper, President of the Procrastinator’s Society (lapsed) Show More...

Random Q&A	See your Q&A
How do you pick yourself up when you need to? I try to remember - it will be alright in the end; and if it’s not alright, that’s because it’s not the end.

Recent Blogs
Bee Saga pt 3	27th May
More Bee Business	26th May
The Prince Of Dogs	24th May
Day of Bees	23rd May

Recent Training
27th May	General	0.4mi	10:32
27th May	Recovery Run	4.3mi	42:45
27th May	Dog Walking	2.1mi	51:37
26th May	General	2.5mi	1:10:11
26th May	General	3.3mi	1:40:53

Planned Races
Helena Tipping Wrexham 10K	23rd Jul
Sheepy Shuffle	31st Aug
Lake Vyrnwy Half Marathon	17th Sep
MBNA Chester Metric Marathon	8th Oct

12 Month Benchmarks	Run
Mile	6:52
5k	24:09
5mi	39:41
10k	50:07
10mi	1:24:45
Half	1:56:35
20mi	2:59:20
Mara	3:55:03

Recent Pictures	Show more

2023 Targets	Set your targets
Bike 10 Run 700 Swim 20 Walk 500

Recent Threads
700 miles in 2023
Trader: New Game
100 miles a month in 2023
Count down from a million (and see where we cross the "other" thread!!)
2023 Adriene's 30 Day Yoga Journey
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Best Times
Best WAVA

Dist	Races	PB	WB	1997	2007	2016	2017	2018	2019	2020	2021	2022
1mi	1	9:07 9:07/mi	49.01							9:07 49.01
5km	3	23:25 7:32/mi	64.97						23:35 63.46	23:25 64.97
10km	5	47:33 7:39/mi	65.81			51:44 57.92		58:06 52.46	48:18 63.66			47:33 65.81
13.1mi	7	1:46:19 8:07/mi	62.76			1:52:47 58.12	1:46:19 61.65	2:06:41 52.67	1:47:17 62.76		2:12:10 51.41	1:56:35 59.36
20mi	1	2:48:46 8:26/mi	60.73				2:48:46 60.73
26.2mi	4	3:56:09 9:01/mi	61.44	4:25:21 45.81	4:20:03 48.58		4:19:26 52.98					3:56:09 61.44

Date	Planned Races			Distance
8 Oct	MBNA Chester Metric Marathon Confirmed			26.2km
17 Sep	Lake Vyrnwy Half Marathon Confirmed			13.1mi
31 Aug	Sheepy Shuffle Confirmed			13.1mi
23 Jul	Helena Tipping Wrexham 10K Confirmed			10km
2022		Result	WAVA	Distance
2 Oct	MBNA Chester Marathon PB	3:56:09	61.44	26.2mi
31 Aug	Sheepy Shuffle SB	1:56:35	59.36	13.1mi
24 Jul	Helena Tipping Memorial 10K	50:20	62.73	10km
27 Feb	The Marches School, Oswestry 10k PB	47:33	65.81	10km
2021		Result	WAVA	Distance
1 Jul	Sheepy Shuffle SB	2:12:10	51.41	13.1mi
2020		Result	WAVA	Distance
5 Dec	Virtual Jingle Mile PB	9:07	49.01	1mi
17 Oct	The Doctor K Cup PB	23:25	64.97	5km
2019		Result	WAVA	Distance
8 Sep	Lake Vyrnwy Half Marathon SB	1:47:17	62.76	13.1mi
28 Jul	Helena Tipping Memorial 10K SB	48:18	63.66	10km
3 Jul	Ruthin Evening 5K SB	23:35	63.46	5km
12 Jun	Park Hall 5k	24:46	60.43	5km
2018		Result	WAVA	Distance
9 Sep	Lake Vyrnwy Half Marathon SB	2:06:41	52.67	13.1mi
29 Jul	Helena Tipping Memorial 10K SB	58:06	52.46	10km
2017		Result	WAVA	Distance
10 Sep	Lake Vyrnwy Half Marathon	1:56:49	56.61	13.1mi
23 Apr	London Marathon SB	4:19:26	52.98	26.2mi
12 Mar	Wrexham 20 mile PB	2:48:46	60.73	20mi
19 Feb	Village Bakery Half Marathon PB	1:46:19	61.65	13.1mi
2016		Result	WAVA	Distance
11 Sep	Lake Vyrnwy Half Marathon SB	1:52:47	58.12	13.1mi
31 Jul	Helena Tipping Memorial 10K SB	51:44	57.92	10km
2007		Result	WAVA	Distance
22 Apr	London Marathon SB	4:20:03	48.58	26.2mi
1997		Result	WAVA	Distance
13 Apr	London Marathon SB	4:25:21	45.81	26.2mi

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	22	6	37	50	55	0	0	0	0	0	0	0	169
2023	24	22	40	104	92	0	0	0	0	0	0	0	282
2022	18	4	29	60	75	72	19	10	5	42	37	30	401
2022	0	0	0	0	0	0	0	0	1.3	0	0	0	1.3
2022	101	103	104	105	126	162	181	185	126	103	100	109	1503
2021	34	14	42	34	19	24	15	20	70	39	40	32	385
2021	102	118	201	180	115	104	135	104	100	100	131	110	1501
2020	0	0	0	0	0	0	16	7	6	29	7	9	74
2020	3	0	0	20	84	108	144	135	177	158	148	102	1079
2019	4	0	4	22	54	102	120	111	47	28	0	0	494
2018	0	0	0	2	24	22	15	8	21	0	9	9	111
2017	163	117	173	115	28	33	0	28	29	0	4	0	691
2016	0	3	0	0	32	63	89	102	107	85	62	91	634
2015	0	0	0	0	0	8	34	23	30	3	0	0	98
2013	0	0	0	0	0	0	0	5	1	0	0	0	6
2011	0	0	0	0	0	29	17	0	0	0	0	0	45
2010	0	0	0	0	0	0	11	14	2	14	0	0	41
2009	22	0	0	0	0	0	0	0	0	0	0	0	22

Mon 1st May May 1	Tue 2nd May May 2	Wed 3rd May May 3	Thu 4th May May 4	Fri 5th May May 5	Sat 6th May May 6	Sun 7th May May 7
2.3mi, 1:08:35 Walk - Dog Walking Split Summary === 1) 1mi - 29:04(29:04/mi) 85/105bpm [2470b/mi] 142cal 36/79rpm 2) 1mi - 28:51(28:51/mi) 95/128bpm [2740b/mi] 152cal 37/80rpm 3) 0.33mi - 10:40(32:04/mi) 113/123bpm [3623b/mi] 80cal 47/79rpm Add a comment 3.4mi, 1:53:58 Walk - Dog Walking Split Summary === 1) 1mi - 35:12(35:12/mi) 79/96bpm [2781b/mi] 175cal 35/80rpm 2) 1mi - 33:11(33:11/mi) 71/91bpm [2356b/mi] 136cal 31/79rpm 3) 1mi - 31:15(31:15/mi) 61/77bpm [1906b/mi] 100cal 35/97rpm 4) 0.38mi - 14:21(37:49/mi) 65/80bpm [2458b/mi] 42cal 27/78rpm Add a comment 0mi, 27:52 Cross - Yoga Yoga for Tired Legs Add a comment 0mi, 6:13 Cross - Yoga Full Body Stretch Add a comment	0mi, 20:46 Cross - Yoga Healthy Bidy Yoga Add a comment	1mi, 30:48 Walk - Dog Walking Split Summary === 1) 1mi - 30:24(30:24/mi) 75/100bpm [2280b/mi] 149cal 34/71rpm 2) 0.01mi - 24(27:35/mi) 52/55bpm [1434b/mi] 1cal 28/54rpm Add a comment 0.4mi, 10:18 Walk - General Split Summary === 1) 0.43mi - 10:18(23:56/mi) 112/143bpm [2681b/mi] 91cal 48/79rpm Add a comment 6mi, 57:17 Run - Intervals 6 Miles incl 6 x 12sec uphill followed by 6 x 100m strides as I felt Split Summary === 1) 1mi - 9:34(9:34/mi) 107/124bpm [1023b/mi] 99cal 2) 1mi - 9:45(9:45/mi) 124/134bpm [1208b/mi] 133cal 3) 1mi - 9:51(9:51/mi) 134/144bpm [1320b/mi] 128cal 4) 1mi - 9:03(9:03/mi) 137/145bpm [1240b/mi] 124cal 5) 1mi - 8:47(8:47/mi) 141/149bpm [1238b/mi] 124cal 6) 1mi - 10:01(10:01/mi) 138/157bpm [1383b/mi] 133cal 7) 0.02mi - 16(11:41/mi) 152/157bpm [1777b/mi] 4cal 3rd May 2023, 4:13pm Fizz :-) wrote: Testing the new thumbs up :-) Add a comment 0mi, 11:27 Cross - Yoga Yoga PE - Mind. A “Yoga for Kids” session. Found it a bit pointless, tbh Add a comment	0.4mi, 8:26 Walk - General Split Summary === 1) 0.4mi - 8:26(21:09/mi) 117/153bpm [2474b/mi] 85cal 53/58rpm Add a comment 8mi, 1:11:56 Run - Medium Long Run Split Summary === 1) 1mi - 9:22(9:22/mi) 107/128bpm [1002b/mi] 101cal 2) 1mi - 9:20(9:20/mi) 128/139bpm [1195b/mi] 118cal 3) 1mi - 9:10(9:10/mi) 137/150bpm [1257b/mi] 131cal 4) 1mi - 9:07(9:07/mi) 134/143bpm [1223b/mi] 131cal 5) 1mi - 8:53(8:53/mi) 141/150bpm [1252b/mi] 131cal 6) 1mi - 8:55(8:55/mi) 143/150bpm [1275b/mi] 123cal 7) 1mi - 8:27(8:27/mi) 143/153bpm [1208b/mi] 126cal 8) 1mi - 8:39(8:39/mi) 145/165bpm [1255b/mi] 134cal 9) 0.01mi - 3(10:07/mi) 167/168bpm [1689b/mi] 1cal Add a comment 0mi, 23:24 Cross - Yoga Yoga for Hips and Lower Back Release Add a comment	0mi, 28:26 Cross - Yoga Adriene - Freedom Glow Flow. Nice all over session. Reasonably demanding at times but not savage Add a comment	0.4mi, 9:04 Walk - General Split Summary === 1) 0.39mi - 9:04(23:06/mi) 109/134bpm [2518b/mi] 81cal 49/54rpm Add a comment 6mi, 1:00:21 Run - General Split Summary === 1) 1mi - 9:43(9:43/mi) 113/136bpm [1097b/mi] 94cal 2) 1mi - 10:06(10:06/mi) 136/147bpm [1373b/mi] 137cal 3) 1mi - 10:11(10:11/mi) 133/146bpm [1353b/mi] 130cal 4) 1mi - 9:57(9:57/mi) 127/136bpm [1263b/mi] 110cal 5) 1mi - 9:35(9:35/mi) 127/135bpm [1217b/mi] 125cal 6) 1mi - 10:24(10:24/mi) 132/151bpm [1373b/mi] 132cal 7) 0.04mi - 26(10:23/mi) 145/149bpm [1505b/mi] 6cal Add a comment 0mi, 24:29 Cross - Yoga Adriene - Balancing Ocean Flow. Hmm. Didn’t really enjoy that. Weird voiceover and shite music not live instruction so it felt like yoga through the medium of mime. Oddly frantic. Won’t do that one again Add a comment	7.3mi, 4:08:24 Walk - Dog Walking Split Summary === 1) 1mi - 32:21(32:21/mi) 90/110bpm [2911b/mi] 187cal 32/79rpm 2) 1mi - 39:04(39:04/mi) 69/94bpm [2695b/mi] 131cal 27/80rpm 3) 1mi - 38:12(38:12/mi) 71/97bpm [2712b/mi] 144cal 26/79rpm 4) 1mi - 23:33(23:33/mi) 68/87bpm [1601b/mi] 100cal 42/78rpm 5) 1mi - 32:19(32:19/mi) 72/97bpm [2327b/mi] 133cal 29/79rpm 6) 1mi - 37:59(37:59/mi) 75/98bpm [2849b/mi] 156cal 26/80rpm 7) 0.61mi - 19:58(32:55/mi) 69/89bpm [2271b/mi] 76cal 30/77rpm Add a comment
Mon 8th May May 8	Tue 9th May May 9	Wed 10th May May 10	Thu 11th May May 11	Fri 12th May May 12	Sat 13th May May 13	Sun 14th May May 14
2.1mi, 57:36 Walk - Dog Walking Split Summary === 1) 1mi - 28:43(28:43/mi) 95/115bpm [2728b/mi] 178cal 34/77rpm 2) 1mi - 25:32(25:32/mi) 90/112bpm [2298b/mi] 112cal 40/68rpm 3) 0.11mi - 3:20(29:35/mi) 91/99bpm [2692b/mi] 14cal 28/52rpm Add a comment 0.4mi, 9:13 Walk - General Split Summary === 1) 0.39mi - 9:13(23:51/mi) 107/117bpm [2551b/mi] 79cal 48/57rpm Add a comment 6mi, 59:53 Run - Recovery Run Split Summary === 1) 1mi - 9:50(9:50/mi) 121/145bpm [1190b/mi] 108cal 2) 1mi - 10:24(10:24/mi) 132/146bpm [1373b/mi] 134cal 3) 1mi - 10:02(10:02/mi) 132/144bpm [1325b/mi] 131cal 4) 1mi - 9:50(9:50/mi) 126/134bpm [1239b/mi] 121cal 5) 1mi - 9:20(9:20/mi) 134/142bpm [1251b/mi] 126cal 6) 1mi - 10:12(10:12/mi) 140/150bpm [1427b/mi] 136cal 7) 0.03mi - 14(8:19/mi) 126/130bpm [1047b/mi] 3cal Add a comment 0mi, 19:01 Cross - Yoga Adriene - Feel Good Flow. Nice and gentle. Not too fast Add a comment	2mi, 51:05 Walk - Dog Walking Split Summary === 1) 1mi - 26:42(26:42/mi) 96/113bpm [2563b/mi] 179cal 38/55rpm 2) 1mi - 22:34(22:34/mi) 91/114bpm [2054b/mi] 99cal 45/60rpm 3) 0.04mi - 1:49(44:24/mi) 88/96bpm [3908b/mi] 8cal 19/53rpm Add a comment 0mi, 21:36 Cross - Yoga Adriene - Morning Yoga Flow. Nice session. A bit quicker and more energised than yesterday Add a comment	0mi, 27:41 Cross - Yoga Adriene - Yoga for Anxiety and Stress. Another nice one. Plenty of emphasis on breathing but some real work too Add a comment	0.5mi, 11:23 Walk - General Split Summary === 1) 0.54mi - 11:23(20:59/mi) 113/125bpm [2371b/mi] 108cal 53/57rpm Add a comment 4mi, 39:20 Run - Recovery Run Split Summary === 1) 1mi - 9:37(9:37/mi) 130/147bpm [1251b/mi] 110cal 2) 1mi - 9:50(9:50/mi) 143/150bpm [1407b/mi] 134cal 3) 1mi - 9:44(9:44/mi) 142/148bpm [1382b/mi] 130cal 4) 1mi - 9:55(9:55/mi) 129/139bpm [1280b/mi] 125cal 5) 0.02mi - 14(9:02/mi) 123/124bpm [1111b/mi] 3cal Add a comment 0mi, 43:56 Cross - Yoga Adriene - Yoga for Renewal. Really nice gently paced session Add a comment	2.4mi, 1:10:50 Walk - Dog Walking Split Summary === 1) 1mi - 29:25(29:25/mi) 90/112bpm [2647b/mi] 161cal 32/79rpm 2) 1mi - 27:18(27:18/mi) 84/122bpm [2293b/mi] 143cal 37/80rpm 3) 0.44mi - 14:07(31:48/mi) 92/115bpm [2926b/mi] 84cal 32/98rpm Add a comment 3.3mi, 1:34:10 Walk - Dog Walking Split Summary === 1) 1mi - 25:49(25:49/mi) 93/112bpm [2401b/mi] 179cal 38/91rpm 2) 1mi - 27:37(27:37/mi) 74/97bpm [2043b/mi] 127cal 35/79rpm 3) 1mi - 25:28(25:28/mi) 63/86bpm [1605b/mi] 91cal 38/71rpm 4) 0.31mi - 15:16(49:01/mi) 63/86bpm [3088b/mi] 40cal 21/79rpm Add a comment 0mi, 30:19 Cross - Yoga Adriene - Yoga for Nurses. Gentle restorative practice. Nice Add a comment 0.3mi, 5:29 Walk - General Split Summary === 1) 0.25mi - 5:29(21:54/mi) 103/123bpm [2255b/mi] 37cal 51/56rpm Add a comment 6.8mi, 1:07:37 Run - General Split Summary === 1) 1mi - 9:35(9:35/mi) 127/140bpm [1217b/mi] 106cal 2) 1mi - 9:49(9:49/mi) 144/151bpm [1413b/mi] 134cal 3) 1mi - 9:51(9:51/mi) 139/150bpm [1369b/mi] 131cal 4) 1mi - 9:43(9:43/mi) 132/142bpm [1284b/mi] 115cal 5) 1mi - 9:25(9:25/mi) 132/141bpm [1244b/mi] 123cal 6) 1mi - 9:34(9:34/mi) 137/147bpm [1310b/mi] 127cal 7) 0.76mi - 9:40(12:46/mi) 151/161bpm [1928b/mi] 137cal Add a comment	0.5mi, 12:07 Walk - General Split Summary === 1) 0.51mi - 12:07(23:47/mi) 106/135bpm [2521b/mi] 104cal 46/57rpm Add a comment 5.2mi, 50:33 Run - Recovery Run Split Summary === 1) 1mi - 9:16(9:16/mi) 129/143bpm [1194b/mi] 105cal 2) 1mi - 10:04(10:04/mi) 143/154bpm [1440b/mi] 135cal 3) 1mi - 10:08(10:08/mi) 137/149bpm [1389b/mi] 133cal 4) 1mi - 9:22(9:22/mi) 139/148bpm [1302b/mi] 126cal 5) 1mi - 9:33(9:33/mi) 138/146bpm [1317b/mi] 128cal 6) 0.2mi - 2:11(10:54/mi) 140/146bpm [1527b/mi] 31cal Add a comment 0mi, 46:11 Cross - Yoga Adriene - Yoga For A Fresh Start Add a comment	2.2mi, 57:57 Walk - Dog Walking Split Summary === 1) 1mi - 30:06(30:06/mi) 91/115bpm [2740b/mi] 181cal 33/80rpm 2) 1mi - 22:17(22:17/mi) 73/96bpm [1627b/mi] 101cal 44/77rpm 3) 0.19mi - 5:33(29:14/mi) 65/76bpm [1900b/mi] 19cal 34/53rpm Add a comment 0.6mi, 12:00 Walk - General Split Summary === 1) 0.56mi - 12:00(21:26/mi) 115/123bpm [2465b/mi] 107cal 53/57rpm Add a comment 10.5mi, 1:54:35 Run - Long Run Split Summary === 1) 1mi - 12:29(12:29/mi) 145/163bpm [1811b/mi] 164cal 2) 1mi - 11:55(11:55/mi) 155/172bpm [1848b/mi] 166cal 3) 1mi - 12:13(12:13/mi) 131/148bpm [1601b/mi] 140cal 4) 1mi - 10:36(10:36/mi) 136/158bpm [1441b/mi] 128cal 5) 1mi - 9:52(9:52/mi) 113/124bpm [1114b/mi] 83cal 6) 1mi - 10:30(10:30/mi) 127/146bpm [1333b/mi] 129cal 7) 1mi - 10:27(10:27/mi) 130/145bpm [1358b/mi] 125cal 8) 1mi - 10:32(10:32/mi) 132/150bpm [1391b/mi] 133cal 9) 1mi - 11:15(11:15/mi) 142/152bpm [1599b/mi] 148cal 10) 1mi - 9:48(9:48/mi) 133/146bpm [1303b/mi] 116cal 11) 0.5mi - 4:58(9:56/mi) 124/146bpm [1232b/mi] 55cal Add a comment 0mi, 16:57 Cross - Yoga Adriene - Quick Restorative Yin. Very gentle and relaxing. Good nighttime session. Good for opening the shoulders/chest. I felt a bit twitchy at first but settled into it. Add a comment
Mon 15th May May 15	Tue 16th May May 16	Wed 17th May May 17	Thu 18th May May 18	Fri 19th May May 19	Sat 20th May May 20	Sun 21st May May 21
2mi, 52:12 Walk - Dog Walking Split Summary === 1) 1mi - 27:03(27:03/mi) 96/112bpm [2597b/mi] 183cal 36/77rpm 2) 1mi - 24:03(24:03/mi) 71/106bpm [1708b/mi] 97cal 40/70rpm 3) 0.04mi - 1:06(26:33/mi) 59/69bpm [1566b/mi] 3cal 33/53rpm Add a comment 0mi, 38:25 Cross - Yoga Adriene - Rose Yoga. Lots of talking (too much). Seemed to be waiting for her to get on with it Add a comment	2.2mi, 57:45 Walk - Dog Walking Split Summary === 1) 1mi - 28:32(28:32/mi) 75/92bpm [2140b/mi] 150cal 33/78rpm 2) 1mi - 24:37(24:37/mi) 66/88bpm [1625b/mi] 98cal 41/79rpm 3) 0.2mi - 4:35(23:23/mi) 56/63bpm [1310b/mi] 17cal 43/53rpm Add a comment 0mi, 27:11 Cross - Yoga Adriene - Yoga for Risk Takers. A bit something and nothing. Tree pose and Crow (sort of). Not much else Add a comment 0.4mi, 8:58 Walk - General Split Summary === 1) 0.4mi - 8:58(22:22/mi) 115/133bpm [2572b/mi] 86cal 52/75rpm Add a comment 6.1mi, 54:34 Run - Fartleks Incl 8 x 100m strides. Tried to surge off tops of slopes Split Summary === 1) 1mi - 9:09(9:09/mi) 117/139bpm [1071b/mi] 96cal 2) 1mi - 9:26(9:26/mi) 136/145bpm [1283b/mi] 133cal 3) 1mi - 9:10(9:10/mi) 143/149bpm [1311b/mi] 134cal 4) 1mi - 8:23(8:23/mi) 141/148bpm [1182b/mi] 115cal 5) 1mi - 8:18(8:18/mi) 142/148bpm [1179b/mi] 124cal 6) 1mi - 9:18(9:18/mi) 135/148bpm [1255b/mi] 133cal 7) 0.09mi - 49(9:37/mi) 135/140bpm [1297b/mi] 11cal Add a comment	2.1mi, 51:21 Walk - Dog Walking Split Summary === 1) 1mi - 27:19(27:19/mi) 93/111bpm [2541b/mi] 172cal 36/80rpm 2) 1mi - 22:44(22:44/mi) 75/104bpm [1705b/mi] 93cal 46/53rpm 3) 0.05mi - 1:18(25:54/mi) 66/71bpm [1709b/mi] 5cal 38/77rpm Add a comment 0mi, 22:54 Cross - Yoga Adriene - Yoga To Feel Your Best Add a comment	0mi, 27:28 Cross - Yoga Adriene - Yoga For When You Are Feeling Scared Add a comment	0.4mi, 8:11 Walk - General Split Summary === 1) 0.36mi - 8:11(22:54/mi) 110/123bpm [2520b/mi] 78cal 46/59rpm Add a comment 4.3mi, 41:59 Run - Recovery Run Split Summary === 1) 1mi - 9:44(9:44/mi) 115/136bpm [1120b/mi] 100cal 2) 1mi - 9:53(9:53/mi) 134/142bpm [1323b/mi] 134cal 3) 1mi - 9:41(9:41/mi) 125/141bpm [1211b/mi] 124cal 4) 1mi - 9:36(9:36/mi) 129/139bpm [1238b/mi] 126cal 5) 0.25mi - 3:05(12:22/mi) 138/148bpm [1708b/mi] 39cal Add a comment 0mi, 23:38 Cross - Yoga Adriene - Yoga for Rebirth Add a comment 2mi, 44:54 Walk - Dog Walking Split Summary === 1) 1mi - 25:38(25:38/mi) 92/109bpm [2358b/mi] 166cal 40/56rpm 2) 0.96mi - 19:16(20:06/mi) 70/91bpm [1407b/mi] 88cal 50/83rpm Add a comment	2mi, 48:17 Walk - Dog Walking Split Summary === 1) 1mi - 25:31(25:31/mi) 95/134bpm [2425b/mi] 174cal 41/91rpm 2) 1mi - 21:47(21:47/mi) 67/85bpm [1459b/mi] 92cal 43/57rpm 3) 0.04mi - 59(21:58/mi) 59/64bpm [1296b/mi] 4cal 44/53rpm Add a comment 0mi, 27:27 Cross - Yoga Adriene - Core + Restore. Some proper core work. Tough but achievable Add a comment	0mi, 31:30 Cross - Yoga Adriene - Arms, Abs and Attitude. Mostly arms (or rather shoulders) tbh. Good one, though a fair dose of waffle too Add a comment 2.2mi, 1:03:54 Walk - Dog Walking Split Summary === 1) 1mi - 28:38(28:38/mi) 90/114bpm [2577b/mi] 177cal 36/56rpm 2) 1mi - 24:39(24:39/mi) 80/99bpm [1972b/mi] 110cal 40/56rpm 3) 0.24mi - 10:37(43:58/mi) 68/78bpm [2989b/mi] 34cal 21/53rpm Add a comment 0.4mi, 8:47 Walk - General Split Summary === 1) 0.38mi - 8:47(22:56/mi) 128/146bpm [2935b/mi] 106cal 50/58rpm Add a comment 10.8mi, 1:50:49 Run - Long Run Split Summary === 1) 1mi - 9:25(9:25/mi) 110/133bpm [1036b/mi] 93cal 2) 1mi - 9:40(9:40/mi) 131/140bpm [1265b/mi] 130cal 3) 1mi - 10:26(10:26/mi) 142/158bpm [1482b/mi] 146cal 4) 1mi - 10:55(10:55/mi) 147/159bpm [1605b/mi] 153cal 5) 1mi - 11:11(11:11/mi) 142/154bpm [1587b/mi] 140cal 6) 1mi - 10:13(10:13/mi) 143/154bpm [1460b/mi] 137cal 7) 1mi - 9:55(9:55/mi) 143/153bpm [1419b/mi] 132cal 8) 1mi - 9:58(9:58/mi) 136/159bpm [1356b/mi] 120cal 9) 1mi - 11:02(11:02/mi) 160/171bpm [1766b/mi] 159cal 10) 1mi - 9:47(9:47/mi) 133/148bpm [1301b/mi] 100cal 11) 0.76mi - 8:16(10:56/mi) 149/161bpm [1629b/mi] 110cal Add a comment
Mon 22nd May May 22	Tue 23rd May May 23	Wed 24th May May 24	Thu 25th May May 25	Fri 26th May May 26	Sat 27th May May 27	Sun 28th May May 28
0mi, 26:10 Cross - Yoga Adriene - Hips and Heart Practice Add a comment	-	0.4mi, 9:13 Walk - General Split Summary === 1) 0.38mi - 9:13(24:20/mi) 105/120bpm [2555b/mi] 78cal 46/57rpm Add a comment 6.1mi, 1:00:13 Run - General Split Summary === 1) 1mi - 9:38(9:38/mi) 113/140bpm [1088b/mi] 96cal 2) 1mi - 9:56(9:56/mi) 130/142bpm [1292b/mi] 134cal 3) 1mi - 10:03(10:03/mi) 122/137bpm [1226b/mi] 126cal 4) 1mi - 9:45(9:45/mi) 124/130bpm [1208b/mi] 117cal 5) 1mi - 9:31(9:31/mi) 128/135bpm [1218b/mi] 122cal 6) 1mi - 10:22(10:22/mi) 129/143bpm [1338b/mi] 131cal 7) 0.08mi - 58(11:53/mi) 139/143bpm [1652b/mi] 11cal Add a comment 0mi, 24:50 Cross - Yoga Adriene - Head and Heart Reset Add a comment	0.4mi, 8:23 Walk - General Split Summary === 1) 0.39mi - 8:23(21:43/mi) 109/137bpm [2368b/mi] 78cal 54/58rpm Add a comment 4.3mi, 42:00 Run - Recovery Run Split Summary === 1) 1mi - 9:50(9:50/mi) 122/139bpm [1200b/mi] 104cal 2) 1mi - 9:50(9:50/mi) 142/149bpm [1397b/mi] 135cal 3) 1mi - 9:35(9:35/mi) 143/148bpm [1371b/mi] 131cal 4) 1mi - 9:40(9:40/mi) 133/149bpm [1286b/mi] 127cal 5) 0.26mi - 3:04(11:52/mi) 134/142bpm [1590b/mi] 43cal Add a comment 0mi, 31:45 Cross - Yoga Adriene - Yoga for Gardeners Add a comment 2mi, 49:13 Walk - Dog Walking Split Summary === 1) 1mi - 25:56(25:56/mi) 93/118bpm [2412b/mi] 163cal 40/53rpm 2) 1mi - 22:42(22:42/mi) 68/88bpm [1544b/mi] 91cal 45/57rpm 3) 0.02mi - 35(30:12/mi) 61/63bpm [1843b/mi] 2cal 30/54rpm Add a comment	2.5mi, 1:10:11 Walk - General Split Summary === 1) 1mi - 30:05(30:05/mi) 74/92bpm [2226b/mi] 140cal 33/79rpm 2) 1mi - 28:49(28:49/mi) 74/97bpm [2132b/mi] 129cal 35/57rpm 3) 0.45mi - 11:17(24:58/mi) 95/107bpm [2371b/mi] 87cal 43/55rpm Add a comment 3.3mi, 1:40:53 Walk - General Split Summary === 1) 1mi - 35:16(35:16/mi) 82/115bpm [2891b/mi] 189cal 29/59rpm 2) 1mi - 30:22(30:22/mi) 77/99bpm [2338b/mi] 141cal 33/76rpm 3) 1mi - 24:27(24:27/mi) 65/75bpm [1589b/mi] 95cal 45/63rpm 4) 0.33mi - 10:48(32:52/mi) 67/82bpm [2202b/mi] 36cal 33/58rpm Add a comment 0mi, 22:06 Cross - Yoga Adriene - Yoga for Flexible Mind and Body Add a comment 0.4mi, 8:11 Walk - General Split Summary === 1) 0.35mi - 8:11(23:15/mi) 118/138bpm [2744b/mi] 80cal 54/85rpm Add a comment 3.6mi, 33:15 Run - General Split Summary === 1) 1mi - 9:10(9:10/mi) 122/147bpm [1118b/mi] 103cal 2) 1mi - 9:15(9:15/mi) 141/151bpm [1305b/mi] 133cal 3) 1mi - 9:01(9:01/mi) 144/154bpm [1297b/mi] 126cal 4) 0.59mi - 5:49(9:52/mi) 140/148bpm [1380b/mi] 85cal Add a comment	0.4mi, 10:32 Walk - General Split Summary === 1) 0.42mi - 10:32(25:03/mi) 109/138bpm [2731b/mi] 96cal 50/86rpm Add a comment 4.3mi, 42:45 Run - Recovery Run Split Summary === 1) 1mi - 9:38(9:38/mi) 106/124bpm [1021b/mi] 95cal 2) 1mi - 10:03(10:03/mi) 121/127bpm [1215b/mi] 135cal 3) 1mi - 9:55(9:55/mi) 124/131bpm [1229b/mi] 125cal 4) 1mi - 9:57(9:57/mi) 126/136bpm [1254b/mi] 127cal 5) 0.27mi - 3:13(12:06/mi) 139/146bpm [1681b/mi] 42cal Add a comment 2.1mi, 51:37 Walk - Dog Walking Split Summary === 1) 1mi - 26:13(26:13/mi) 83/103bpm [2175b/mi] 159cal 40/56rpm 2) 1mi - 24:02(24:02/mi) 65/87bpm [1563b/mi] 97cal 45/79rpm 3) 0.05mi - 1:22(27:16/mi) 62/67bpm [1691b/mi] 5cal 37/57rpm Add a comment	-

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Cheeky’s Dad
M55 Denbighshire

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Free training & racing tools for runners, cyclists, swimmers & walkers.

Cheeky’s Dad M55 Denbighshire

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

Cheeky’s Dad
M55 Denbighshire