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Nellers
M50 Essex

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Races
140
Miles
11396
Miles
405
Miles
10505
Miles
138
WAVA
69.92%
200m
32
400m
1:14
800m
2:53
Mile
6:02
5k
21:00
5M
36:31
10k
44:06
Half
1:36:32
Mara
3:56:17

About Me
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Recent Blogs
The dreaded second stripe	Mar 2023
Bad luck sucks, random stuff happens randomly, the world goes on.	Mar 2023
Checking in	Feb 2023
The Rollercoaster of training and eating	Jul 2022
Deja Vu all over again	Jun 2022

My parkrun
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Recent Training
29th Sep	General	0.5mi	14:51
29th Sep	General	0.4mi	9:14
29th Sep	General	1.4mi	56:36
29th Sep	General	0.9mi	32:31
29th Sep	General	3.4mi	35:27

12 Month Benchmarks	Run	Bike
Mile	7:40	2:24
5k	28:37	9:41
5mi	46:34	15:50
10k	58:10	20:24

Recent Pictures	Show more

2023 Targets	Set your targets
Bike 1243 Cross 932 Run 249

Recent Threads
Indoor Rowing
A long time ago in a galaxy far, far away.........
Rugby World Cup
OTDIFH
Arms Like Garth - a weight-training wire
Mystery destination

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2021	2023	PB	WB
200m	2				32 69.92	35 64.38								32 4:17/mi	69.92
400m	9	1:20 57.30	1:18 59.21	1:20 58.13	1:14 63.29	1:20 58.96				1:21 59.89				1:14 4:58/mi	63.29
800m	6		3:04 57.81	2:59 59.96	2:53 62.61				3:00 62.39	2:53 65.48		3:14 60.45		2:53 5:48/mi	65.48
1mi	15	6:25 61.60	6:17 63.36	6:09 65.21	6:04 66.59	6:04 67.09	6:24 64.07		6:31 63.88	6:02 69.52	6:29 64.69	7:10 60.37		6:02 6:02/mi	69.52
3km	1		13:40 57.78											13:40 7:20/mi	57.78
5km	54	23:21 57.53	22:55 59.05	37:43 36.14	21:19 64.43	21:18 64.97	22:39 61.10	21:44 64.16	23:16 60.85	21:00 67.94	21:59 64.91		24:48 60.35	21:00 6:46/mi	67.94
5mi	2		41:51 52.49	36:31 60.62										36:31 7:18/mi	60.62
10km	16	49:53 54.53	45:43 59.93	45:02 61.31	44:52 62.03	45:49 61.23				44:06 65.71				44:06 7:06/mi	65.71
13.1mi	24	1:55:22 51.48	1:41:25 58.96	1:36:32 62.41	1:39:13 61.22	1:39:21 61.64	1:46:53 57.30		1:48:47 57.72	1:39:12 63.83	2:05:49 50.33			1:36:32 7:22/mi	63.83
15mi	2		2:22:52 48.02	2:08:30 53.75										2:08:30 8:34/mi	53.75
26.2km	1		2:22:37 52.51											2:22:37 8:46/mi	52.51
26.2mi	2			3:56:17 53.46		4:18:20 49.70								3:56:17 9:01/mi	53.46

2023		Result	WAVA	Distance
12 Aug	Abbey Park parkrun SB	24:48	60.35	5km
24 Jun	South Woodham Ferrers parkrun	28:31	52.48	5km
25 Feb	Leicester Victoria parkrun	30:54	48.04	5km
2021		Result	WAVA	Distance
11 Dec	Fetch December Mile (Cambridge) SB	7:10	60.37	1mi
11 Dec	Jingle 800m Crackerfest SB	3:14	60.45	800m
2018		Result	WAVA	Distance
25 Mar	Colchester Half Marathon	2:14:51	46.96	13.1mi
24 Feb	Big Fetch Mile - Bedford SB	6:29	64.69	1mi
4 Feb	Great Bentley Half Marathon SB	2:05:49	50.33	13.1mi
1 Jan	Southend parkrun SB	21:59	64.90	5km
2017		Result	WAVA	Distance
26 Dec	Crown to Crown 5k	23:28	60.80	5km
23 Dec	Maldon Prom parkrun	22:00	64.86	5km
16 Dec	Hockley Woods parkrun	23:06	61.77	5km
2 Dec	The Hurtbox of Crackers 400m	1:21	59.89	400m
2 Dec	The Turkeys' Escape and Evasion 800m SB	2:53	65.48	800m
2 Dec	Jingle Mile Ep VI: The Return of the Fetchi PB	6:02	69.52	1mi
19 Nov	St Neots Riverside Half Marathon SB	1:39:12	63.83	13.1mi
11 Nov	Southend parkrun PB	21:00	67.94	5km
28 Oct	Braunstone parkrun	21:42	65.75	5km
21 Oct	Southend parkrun	21:53	65.20	5km
15 Oct	Leicester Half Marathon	1:42:56	61.51	13.1mi
1 Oct	Southend 10k PB	44:06	65.71	10km
2 Sep	Big Fetch Mile - Derby	6:11	67.83	1mi
2 Sep	The Big Fetch Mile - Derby - 400m SB	1:21	59.89	400m
2 Sep	Braunstone parkrun	24:08	59.12	5km
26 Aug	Braunstone parkrun	22:25	63.65	5km
19 Aug	Hockley Woods parkrun	23:21	61.11	5km
12 Aug	Pride 10k	45:23	63.85	10km
29 Jul	Hockley Woods parkrun	23:37	60.42	5km
22 Jul	Southend parkrun	21:33	66.21	5km
15 Jul	Hockley Woods parkrun	24:04	59.29	5km
9 Jul	Southend Half Marathon	1:48:11	58.53	13.1mi
1 Jul	Cambridge parkrun	23:06	61.77	5km
1 Jul	Big Fetch Mile - Bedford	6:16	66.93	1mi
12 Mar	Colchester Half Marathon	1:43:57	60.40	13.1mi
5 Mar	Cambridge Half Marathon	1:45:25	59.56	13.1mi
5 Feb	Great Bentley Half Marathon	1:42:48	61.07	13.1mi
1 Jan	Southend parkrun	22:12	63.78	5km
2016		Result	WAVA	Distance
26 Dec	Crown to Crown 5k	24:46	57.17	5km
10 Dec	The Turkeys' Escape and Evasion 800m SB	3:00	62.39	800m
10 Dec	Jingle Mile V: The Final Front Ear SB	6:31	63.88	1mi
26 Nov	Maldon Prom parkrun SB	23:16	60.85	5km
20 Nov	St Neots Riverside Half Marathon SB	1:48:47	57.72	13.1mi
12 Nov	Maldon Prom parkrun	44:56	31.51	5km
22 Oct	Hadleigh parkrun	27:28	51.55	5km
10 Sep	Maldon Prom parkrun	25:34	55.38	5km
2015		Result	WAVA	Distance
21 Mar	Hockley Woods parkrun	24:19	57.34	5km
14 Mar	Southend parkrun SB	21:44	64.16	5km
14 Feb	Hockley Woods parkrun	24:50	56.15	5km
7 Feb	Chelmsford Central parkrun	27:04	51.51	5km
24 Jan	Valentines parkrun	22:26	62.15	5km
1 Jan	Southend parkrun	22:59	60.67	5km
2014		Result	WAVA	Distance
26 Dec	Crown to Crown 5k	25:01	55.74	5km
6 Dec	Hurtbox of Crackers 400m		0.00	400m
6 Dec	The Broken Bauble 800m of Doom		0.00	800m
6 Dec	Jingle Mile III: The Search for Speed SB	6:24	64.07	1mi
16 Nov	St Neots Riverside Half Marathon	1:48:20	57.00	13.1mi
16 Mar	Colchester Half Marathon SB	1:46:53	57.30	13.1mi
1 Jan	Southend parkrun SB	22:39	61.10	5km
2013		Result	WAVA	Distance
26 Dec	Crown to Crown 5k	28:46	48.10	5km
14 Dec	Hurtbox of Crackers 400m		0.00	400m
14 Dec	Jingle Mile 2: The Christmas Wreath of Khan SB	6:04	67.09	1mi
17 Nov	St Neots Riverside Half Marathon SB	1:39:21	61.64	13.1mi
19 Oct	Southend parkrun SB	21:18	64.97	5km
6 Oct	Southend 10k Classic SB	45:49	61.23	10km
31 Aug	Regimental Sergeant Major Patrick Harper's Chosen Men 200m SB	35	64.38	200m
31 Aug	Obadiah Hakeswill Hurtbox 400m SB	1:20	58.96	400m
31 Aug	Lieutenant Colonel Richard Sharpe Memorial South Essex Mile	6:24	63.59	1mi
31 Aug	Miss Jane Gibbons Desertion Dash 100 metres Race	15	69.80	100m
10 Aug	Southend parkrun No 45	22:03	62.76	5km
13 Jul	Southend parkrun No 41	22:39	61.10	5km
29 Jun	Southend parkrun	23:24	59.14	5km
14 Apr	Brighton Marathon SB	4:18:20	49.70	26.2mi
6 Apr	Colchester Parkrun 5km		0.00	5km
16 Mar	Southend parkrun	22:48	60.24	5km
1 Jan	Southend parkrun	21:57	62.57	5km
2012		Result	WAVA	Distance
22 Dec	Braunstone Parkrun Leicester	21:43	63.24	5km
15 Dec	Southend parkrun	22:22	61.41	5km
1 Dec	Neller's Trophy 200m Delusion PB	32	69.92	200m
1 Dec	The Mince Pie Purgatorial 800m PB	2:53	62.61	800m
1 Dec	The Jingle Mile SB	6:04	66.59	1mi
1 Dec	The Hurtbox of Crackers 400m PB	1:14	63.29	400m
1 Dec	The Tinsel Insole Insanity 100m	14	74.27	100m
18 Nov	St Neots Riverside Half Marathon	2:59:00	33.93	13.1mi
17 Nov	Southend parkrun	25:37	53.62	5km
10 Nov	Southend parkrun	26:00	52.83	5km
13 Oct	Southend parkrun SB	21:19	64.43	5km
7 Oct	Royal Parks Half Marathon SB	1:39:13	61.22	13.1mi
15 Sep	London Pride Run 10k SB	44:52	62.03	10km
8 Sep	Summery Execution Insanity 100m	15	69.32	100m
8 Sep	Summer Hurtbox 400m	1:16	61.63	400m
8 Sep	Busway Purgatory Marathon Talk Magic Mile Time Trial	6:09	65.69	1mi
28 Jul	Valentines Parkrun	21:40	63.39	5km
15 Jul	TGT Brentwood 10k (postponed)		0.00	10km
30 Jun	Valentines Parkrun	22:20	61.50	5km
10 Jun	Southend Half Marathon	1:42:19	59.36	13.1mi
13 May	Colchester 10km	47:05	59.11	10km
2011		Result	WAVA	Distance
26 Dec	Crown to Crown 5k Race SB	37:43	36.14	5km
20 Nov	St Neots Riverside Half Marathon	1:43:27	58.24	13.1mi
9 Oct	Royal Parks Half Marathon	1:40:02	60.23	13.1mi
2 Oct	Southend Classic 10k	46:32	59.34	10km
20 Aug	London Pride Run 10k SB	45:02	61.31	10km
29 Jul	Worstead Festival 5 PB	36:31	60.62	5mi
17 Jul	TGT Brentwood 10k	45:53	60.18	10km
16 Jul	East Angular Book of Common Hurtbox 400m SB	1:20	58.13	400m
16 Jul	East Angular King James Mile SB	6:09	65.21	1mi
16 Jul	Apocrypha and Satanic Verses Purgatorial 800m SB	2:59	59.96	800m
26 Jun	Horndon-on-the-hill 10k		0.00	10km
12 Jun	Southend Half Marathon PB	1:36:32	62.41	13.1mi
8 May	Halstead & Essex Marathon PB	3:56:17	53.46	26.2mi
19 Feb	Braunstone Parkrun Leicester	21:02	64.34	5km
6 Feb	Great Bentley Half Marathon	2:02:32	48.80	13.1mi
23 Jan	Benfleet 15 PB	2:08:30	53.75	15mi
2010		Result	WAVA	Distance
10 Oct	Leicester Half Marathon SB	1:41:25	58.96	13.1mi
3 Oct	Southend Classic 10K SB	45:43	59.93	10km
12 Sep	Canvey Island Rotary 10k	46:27	58.98	10km
1 Sep	Crown to Crown 5K SB	22:55	59.05	5km
11 Aug	Crown to Crown 5K	23:00	58.83	5km
21 Jul	Skylarks 3k PB	13:40	57.78	3km
18 Jul	TGT Brentwood 10K	47:31	57.66	10km
14 Jul	Crown to Crown 5K	27:30	49.21	5km
13 Jun	Southend Half Marathon	1:43:43	57.65	13.1mi
9 Jun	Crown to Crown 5K	27:51	48.59	5km
5 Jun	Fetch Everyone West Essex/East London Hard Bstrds 100m	14	73.26	100m
5 Jun	Fetch Everyone West Essex/East London Hard Bstrds 800m SB	3:04	57.81	800m
5 Jun	Fetch Everyone West Essex/East London Hard Bstrds 400m SB	1:18	59.21	400m
5 Jun	Fetch Everyone West Essex/East London Hard Bstrds Mile SB	6:17	63.36	1mi
12 May	Crown to Crown 5k	24:00	56.38	5km
9 May	Bluebell 5 SB	41:51	52.49	5mi
11 Apr	Paddock Wood Half Marathon	1:47:32	55.23	13.1mi
14 Mar	Kilomathon - England PB	2:22:37	52.51	26.2km
8 Feb	The Fetch Fez: Hats for Haiti		0.00	3mi
7 Feb	Great Bentley Half Marathon	1:49:07	54.43	13.1mi
24 Jan	Benfleet 15 SB	2:22:52	48.02	15mi
2009		Result	WAVA	Distance
12 Dec	Cambridge and All Angles Mile SB	6:25	61.60	1mi
12 Dec	400m Adventide Hurtbox SB	1:20	57.30	400m
1 Dec	Festive Fetch Five	29:40	43.66	3mi
11 Oct	Royal Parks Half Marathon SB	1:55:22	51.48	13.1mi
4 Oct	Southend Classic 10k SB	49:53	54.53	10km
19 Sep	Fetch Sarfend 400m PB	1:20	57.30	0.4km
19 Sep	Fetch Sarfend 100m	15	67.88	0.1km
19 Sep	Fetch Sarfend Mile	6:43	58.85	1mi
22 Aug	Big Fun Run Leicester SB	23:21	57.53	5km
15 Aug	London Pride Run 10k	52:20	51.98	10km
19 Jul	TGT Brentwood 10K	54:34	49.85	10km
28 Jun	Horndon Feast & Fayre 10K	58:09	46.78	10km
14 Jun	sherunsheruns Bluewater 10K	1:01:26	44.28	10km
28 Mar	tommys baby shorne 5k	26:41	49.98	5km

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	5	7	2	4	6	2	1	8	5	0	0	0	40
2023	19	20	4	0	12	28	30	39	42	0	0	0	193
2023	83	73	10	43	190	212	168	74	33	0	0	0	886
2022	0	0	6	7	6	0	3	1	0	3	3	2	30
2022	0	0	0	0	0	0	1.2	1	0	0	0	0	2.2
2022	0	0	0	0	0	0	0	0	0	8	7	4	19
2022	50	20	108	229	219	95	80	116	98	26	9	29	1079
2021	0	9	5	2	2	0	0	1	3	1	0	0	23
2021	10	9	10	17	25	20	8	27	27	30	35	18	237
2021	37	0	0	43	0	17	0	0	0	0	0	0	97
2020	0	0	0	0	0	0	1	4	0	1	5	1	11
2020	0	0	0	0	9	26	29	32	18	22	27	9	173
2020	40	0	0	58	247	201	120	196	96	0	39	41	1038
2019	1	0	2	0	0	0	0	0	2	2	3	0	10
2019	4	7	2	0	0	0	0	0	0	2	31	27	73
2019	0	0	0	16	25	20	25	81	25	0	0	0	193
2018	0	0	0	0	3	3	0	0	3	1	4	6	19
2018	2.1	4.1	2.6	13.7	10.5	5.4	0	12.6	1.5	0	0	0	52.5
2018	26	99	43	0	0	0	0	0	0	3	1	2	174
2018	0	51	78	0	16	11	23	75	36	0	19	10	318
2017	0	0	0	0	0	0	0	0	0	0	0	2	2
2017	1.3	3.4	6.9	2.5	0.6	7.1	7.1	3.8	5.7	6.3	5.4	3.4	53.6
2017	118	59	119	89	60	143	133	160	154	150	111	108	1405
2017	171	47	160	71	38	177	25	20	0	0	0	0	709
2016	31	14	32	63	47	55	6	22	97	136	86	135	724
2016	311	305	304	243	300	497	459	247	256	179	26	133	3261
2015	0	0	0	0	0	0	0	0	0	1	1	0	2
2015	136	101	110	14	0	38	76	111	142	122	1	5	856
2015	11	71	0	0	0	3	43	83	142	111	310	234	1006
2014	8.2	0	4.4	0	0	0	0	0	0	0	0	0	12.6
2014	157	51	130	5	17	75	92	137	130	144	70	108	1116
2014	0	0	10	0	7	156	212	249	70	0	0	0	705
2013	6.6	1.5	8	2.2	0	6.6	8.9	12.6	9.1	5.3	0	3.6	64.4
2013	154	55	220	69	0	87	112	136	134	151	130	106	1354
2013	26	0	11	0	0	98	132	172	108	12	15	0	575
2012	0	1	0	5.2	8.8	6.4	5.4	10.1	7.7	7.7	5.4	3.7	61.3
2012	170	150	39	97	125	111	146	120	135	91	153	183	1522
2012	0	0	0	26	72	75	77	86	94	17	59	46	553
2011	0	0	0	0	0	0	0	0.6	0	0	0	0	0.6
2011	160	151	176	132	101	122	134	128	136	92	158	150	1642
2010	6.3	10.6	12.4	6.5	10.6	4.9	6.8	4	0	0	0	0	62
2010	95	86	84	118	120	100	89	120	109	118	139	77	1256
2010	0	0	0	0	0	0	42	0	0	0	0	0	42
2009	0	0	0	0	7.3	13.9	13.2	9.4	14.4	9.4	17	11.4	96
2009	22	34	51	56	40	43	63	68	91	30	70	82	651
2009	0	0	24	0	0	0	20	0	0	0	0	0	45

Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9
6.2mi, 25:01 Bike - Exercise Bike 10 x 1 min on/ 1 min off, 5 min warm down Split Summary === 1) 0km - 20:00(0/km) 135/150bpm [INFb/km] 266cal 2) 0km - 1:00(0/km) 142/149bpm [INFb/km] 14cal 3) 0km - 4:01(0/km) 135/140bpm [INFb/km] 51cal Add a comment 0mi, 19:45 Cross - Weights Building to a 1Rm clean (Previous 1rm was 53.5kg but using the old 1inch bar and plates.) 5 x 25kg 5 x 30kg 5 x 35kg 5 x 40kg 3 x 45kg 1 x 50kg 1 x 55kg 1 x 57.5kg 1 x 60kg 1 x 65kg Split Summary === 1) 0km - 23(0/km) 112/118bpm [INFb/km] 2cal 63/66rpm 2) 0km - 1:11(0/km) 116/123bpm [INFb/km] 11cal 54/61rpm 3) 0km - 1:17(0/km) 117/127bpm [INFb/km] 13cal 58/61rpm 4) 0km - 23(0/km) 119/126bpm [INFb/km] 4cal 58/61rpm 5) 0km - 1:02(0/km) 123/132bpm [INFb/km] 11cal 61/63rpm 6) 0km - 23(0/km) 122/130bpm [INFb/km] 4cal 61/61rpm 7) 0km - 1:06(0/km) 126/134bpm [INFb/km] 12cal 57/61rpm 8) 0km - 17(0/km) 114/120bpm [INFb/km] 2cal 61/61rpm 9) 0km - 1:33(0/km) 120/129bpm [INFb/km] 16cal 61/62rpm 10) 0km - 1:30(0/km) 118/128bpm [INFb/km] 14cal 61/61rpm 11) 0km - 1:38(0/km) 115/127bpm [INFb/km] 14cal 61/84rpm 12) 0km - 2:08(0/km) 106/118bpm [INFb/km] 14cal 61/69rpm 13) 0km - 31(0/km) 106/113bpm [INFb/km] 3cal 60/61rpm 14) 0km - 2:54(0/km) 103/113bpm [INFb/km] 16cal 61/63rpm 15) 0km - 49(0/km) 104/112bpm [INFb/km] 4cal 61/61rpm 16) 0km - 2:15(0/km) 97/110bpm [INFb/km] 10cal 61/62rpm 17) 0km - 23(0/km) 91/94bpm [INFb/km] 1cal 61/61rpm Add a comment 0mi, 23:54 Cross - CrossFit 500 single unders 40 slamball cleans 12kg 30 sandbag back squats 20kg 20 press ups 10 deadlifts 65kg 20 press ups 30 sandbag back squats 40 slamball cleans 500 single unders Split Summary === 1) 0km - 4:14(0/km) 113/121bpm [INFb/km] 40cal 68/75rpm 2) 0km - 2:50(0/km) 128/133bpm [INFb/km] 34cal 48/74rpm 3) 0km - 2:49(0/km) 124/131bpm [INFb/km] 31cal 59/61rpm 4) 0km - 2:07(0/km) 123/133bpm [INFb/km] 22cal 60/61rpm 5) 0km - 1:11(0/km) 118/129bpm [INFb/km] 11cal 61/61rpm 6) 0km - 2:18(0/km) 126/133bpm [INFb/km] 24cal 54/61rpm 7) 0km - 3:16(0/km) 138/144bpm [INFb/km] 42cal 62/76rpm 8) 0km - 5:09(0/km) 134/143bpm [INFb/km] 63cal 66/76rpm 9) 0km - 0(0/km) 134/143bpm [INFb/km] 63cal 66/76rpm Add a comment	0mi, 13:12 Cross - CrossFit 10 rounds: 20-19-18 etc abmat sit ups 5 curls each arm 10kg Split Summary === 1) 0km - 1:22(0/km) 103/117bpm [INFb/km] 10cal 61/61rpm 2) 0km - 1:23(0/km) 108/118bpm [INFb/km] 12cal 56/61rpm 3) 0km - 1:23(0/km) 106/119bpm [INFb/km] 11cal 54/61rpm 4) 0km - 1:26(0/km) 109/119bpm [INFb/km] 12cal 59/63rpm 5) 0km - 1:18(0/km) 107/117bpm [INFb/km] 10cal 53/64rpm 6) 0km - 1:14(0/km) 108/118bpm [INFb/km] 10cal 55/63rpm 7) 0km - 1:23(0/km) 107/117bpm [INFb/km] 11cal 59/61rpm 8) 0km - 1:17(0/km) 108/119bpm [INFb/km] 10cal 55/74rpm 9) 0km - 1:14(0/km) 110/119bpm [INFb/km] 9cal 53/74rpm 10) 0km - 1:11(0/km) 108/119bpm [INFb/km] 9cal 55/72rpm 11) 0km - 0(0/km) 108/119bpm [INFb/km] 9cal 55/72rpm Add a comment 0mi, 39:28 Cross - Weights Deadlift 91, 92, 93, 93.5, 94.5 Clean 5 x 5 @ 55kg Strict overhead press 34.5, 35.5, 35.5, 36, 36 5 x 6 pull ups Split Summary === 1) 0km - 25(0/km) 99/111bpm [INFb/km] 2cal 60/61rpm 2) 0km - 1:45(0/km) 103/115bpm [INFb/km] 14cal 61/61rpm 3) 0km - 22(0/km) 95/111bpm [INFb/km] 2cal 62/64rpm 4) 0km - 1:45(0/km) 104/118bpm [INFb/km] 14cal 61/61rpm 5) 0km - 26(0/km) 100/113bpm [INFb/km] 2cal 61/61rpm 6) 0km - 1:45(0/km) 106/119bpm [INFb/km] 14cal 61/62rpm 7) 0km - 24(0/km) 100/113bpm [INFb/km] 2cal 61/61rpm 8) 0km - 1:44(0/km) 105/118bpm [INFb/km] 13cal 61/61rpm 9) 0km - 26(0/km) 97/114bpm [INFb/km] 2cal 61/61rpm 10) 0km - 1:44(0/km) 112/126bpm [INFb/km] 15cal 61/62rpm 11) 0km - 35(0/km) 124/137bpm [INFb/km] 6cal 61/61rpm 12) 0km - 1:44(0/km) 121/137bpm [INFb/km] 17cal 61/61rpm 13) 0km - 26(0/km) 115/133bpm [INFb/km] 3cal 62/67rpm 14) 0km - 1:44(0/km) 113/137bpm [INFb/km] 15cal 61/62rpm 15) 0km - 30(0/km) 118/136bpm [INFb/km] 4cal 61/61rpm 16) 0km - 1:44(0/km) 110/138bpm [INFb/km] 13cal 61/61rpm 17) 0km - 28(0/km) 112/133bpm [INFb/km] 3cal 61/61rpm 18) 0km - 1:44(0/km) 116/139bpm [INFb/km] 15cal 61/61rpm 19) 0km - 34(0/km) 120/135bpm [INFb/km] 5cal 61/61rpm 20) 0km - 1:44(0/km) 110/138bpm [INFb/km] 12cal 61/61rpm 21) 0km - 19(0/km) 105/115bpm [INFb/km] 1cal 61/61rpm 22) 0km - 1:44(0/km) 101/115bpm [INFb/km] 9cal 60/61rpm 23) 0km - 24(0/km) 102/118bpm [INFb/km] 2cal 61/61rpm 24) 0km - 1:44(0/km) 92/118bpm [INFb/km] 7cal 61/61rpm 25) 0km - 21(0/km) 105/116bpm [INFb/km] 2cal 61/61rpm 26) 0km - 1:44(0/km) 99/116bpm [INFb/km] 9cal 61/61rpm 27) 0km - 24(0/km) 102/114bpm [INFb/km] 2cal 60/61rpm 28) 0km - 1:44(0/km) 91/114bpm [INFb/km] 6cal 60/61rpm 29) 0km - 23(0/km) 102/115bpm [INFb/km] 1cal 61/61rpm 30) 0km - 0(0/km) 116/116bpm [INFb/km] 61/61rpm 31) 0km - 1:20(0/km) 101/116bpm [INFb/km] 7cal 63/73rpm 32) 0km - 1:00(0/km) 89/93bpm [INFb/km] 3cal 61/61rpm 33) 0km - 20(0/km) 93/108bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:44(0/km) 95/114bpm [INFb/km] 7cal 61/62rpm 35) 0km - 16(0/km) 91/103bpm [INFb/km] 61/61rpm 36) 0km - 1:44(0/km) 97/111bpm [INFb/km] 7cal 61/61rpm 37) 0km - 17(0/km) 94/107bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:44(0/km) 99/113bpm [INFb/km] 8cal 61/62rpm 39) 0km - 16(0/km) 97/106bpm [INFb/km] 1cal 61/61rpm 40) 0km - 0(0/km) 97/106bpm [INFb/km] 1cal 61/61rpm Add a comment 0mi, 11:31 Cross - CrossFit 10 rounds: 6 burpees 6 kb swings 6kg 6 air squats Split Summary === 1) 0km - 1:05(0/km) 105/121bpm [INFb/km] 8cal 46/76rpm 2) 0km - 1:12(0/km) 124/128bpm [INFb/km] 14cal 58/74rpm 3) 0km - 1:08(0/km) 127/131bpm [INFb/km] 13cal 53/70rpm 4) 0km - 1:11(0/km) 129/132bpm [INFb/km] 14cal 53/67rpm 5) 0km - 1:12(0/km) 130/133bpm [INFb/km] 15cal 58/70rpm 6) 0km - 1:09(0/km) 133/137bpm [INFb/km] 14cal 59/67rpm 7) 0km - 1:13(0/km) 134/136bpm [INFb/km] 16cal 49/70rpm 8) 0km - 1:13(0/km) 133/136bpm [INFb/km] 15cal 72/88rpm 9) 0km - 1:04(0/km) 137/142bpm [INFb/km] 14cal 57/77rpm 10) 0km - 1:04(0/km) 140/142bpm [INFb/km] 14cal 57/72rpm 11) 0km - 0(0/km) 142/142bpm [INFb/km] 76/76rpm Add a comment 5.3mi, 41:00 Cross - Row Indoor Ints TR: 4 x 3 min @ r28/ 3 min rest (plus warm up and down) Split Summary === 1) 2.03km - 9:00(4:27/km) 121cal 2) 0.1km - 1:00(9:43/km) 6cal 3) 0.82km - 3:00(3:41/km) 60cal 4) 0.39km - 3:00(7:37/km) 20cal 5) 0.81km - 3:00(3:42/km) 59cal 6) 0.4km - 3:00(7:33/km) 20cal 7) 0.81km - 3:00(3:42/km) 59cal 8) 0.35km - 3:00(8:36/km) 19cal 9) 0.81km - 3:00(3:42/km) 59cal 10) 0.03km - 1:00(34:29/km) 5cal 11) 1.98km - 9:00(4:33/km) 116cal Add a comment	0mi, 5:32 Cross - Weights Split Summary === 1) 0km - 44(0/km) 105/108bpm [INFb/km] 5cal 61/61rpm 2) 0km - 1:41(0/km) 97/116bpm [INFb/km] 12cal 61/61rpm 3) 0km - 44(0/km) 105/110bpm [INFb/km] 5cal 61/61rpm 4) 0km - 1:35(0/km) 96/116bpm [INFb/km] 11cal 61/61rpm 5) 0km - 48(0/km) 104/111bpm [INFb/km] 6cal 61/61rpm Add a comment 5.7mi, 58:40 Run - General Split Summary === 1) 1km - 6:14(6:14/km) 135/139bpm [841b/km] 85cal 9.64/10.85kmph 2) 1km - 6:49(6:49/km) 139/144bpm [947b/km] 92cal 8.81/10.38kmph 3) 1km - 6:37(6:37/km) 138/145bpm [914b/km] 88cal 9.06/9.81kmph 4) 1km - 6:14(6:14/km) 132/139bpm [822b/km] 75cal 9.63/10.41kmph 5) 1km - 6:09(6:09/km) 134/140bpm [824b/km] 73cal 9.76/10.35kmph 6) 1km - 6:14(6:14/km) 135/139bpm [841b/km] 75cal 9.63/10.31kmph 7) 1km - 6:26(6:26/km) 133/139bpm [855b/km] 73cal 9.33/10.11kmph 8) 1km - 6:07(6:07/km) 133/136bpm [813b/km] 67cal 9.81/10.04kmph 9) 1km - 6:39(6:39/km) 134/137bpm [890b/km] 74cal 9.03/9.81kmph 10) 0.2km - 1:13(6:07/km) 133/135bpm [813b/km] 12cal 9.82/9.61kmph 5th Sep 2023, 9:08pm Fenland Flier wrote: Nice pacing. 5th Sep 2023, 9:26pm Badger wrote: Looking good :) Add a comment 0mi, 18:43 Cross - Physiotherapy Split Summary === 1) 0km - 18:43(0/km) 120/132bpm [INFb/km] 198cal 67/121rpm Add a comment 2.5mi, 10:01 Bike - Exercise Bike Split Summary === 1) 0km - 10:01(0/km) 120/137bpm [INFb/km] 111cal Add a comment 0mi, 32:39 Cross - Stretching Lower back physio and general mobility Split Summary === 1) 0km - 32:39(0/km) 76/97bpm [INFb/km] 94cal 60/62rpm Add a comment	0mi, 18:44 Cross - Stretching Split Summary === 1) 0km - 18:44(0/km) 63/98bpm [INFb/km] 38cal 60/61rpm Add a comment	0.8mi, 14:50 Walk - General Split Summary === 1) 1km - 11:00(11:00/km) 104/117bpm [1144b/km] 91cal 56/60rpm 5.45/6.11kmph 2) 0.22km - 3:51(17:13/km) 94/114bpm [1619b/km] 23cal 56/60rpm 3.48/6.01kmph Add a comment 0mi, 15:34 Cross - Stretching Split Summary === 1) 0km - 15:34(0/km) 89/104bpm [INFb/km] 70cal 61/61rpm Add a comment 0mi, 44:20 Cross - Weights Deadlift 92, 93, 93.5, 94.5, 95.5 Back squat 61, 63.5, 66, 68.5, 69.5 Bench press 49.5, 51, 52, 53, 53.5 Pull ups 7, 7, 7, 6, 6 Split Summary === 1) 0km - 22(0/km) 104/115bpm [INFb/km] 2cal 61/61rpm 2) 0km - 1:44(0/km) 115/128bpm [INFb/km] 16cal 61/62rpm 3) 0km - 24(0/km) 106/117bpm [INFb/km] 2cal 61/61rpm 4) 0km - 1:44(0/km) 117/126bpm [INFb/km] 17cal 61/61rpm 5) 0km - 31(0/km) 103/116bpm [INFb/km] 3cal 67/93rpm 6) 0km - 1:44(0/km) 117/125bpm [INFb/km] 17cal 61/62rpm 7) 0km - 23(0/km) 107/118bpm [INFb/km] 2cal 57/61rpm 8) 0km - 1:45(0/km) 118/128bpm [INFb/km] 17cal 54/62rpm 9) 0km - 21(0/km) 110/120bpm [INFb/km] 2cal 54/62rpm 10) 0km - 1:45(0/km) 122/136bpm [INFb/km] 18cal 61/61rpm 11) 0km - 1:59(0/km) 117/126bpm [INFb/km] 18cal 61/64rpm 12) 0km - 1:45(0/km) 118/131bpm [INFb/km] 16cal 61/61rpm 13) 0km - 26(0/km) 112/119bpm [INFb/km] 3cal 61/61rpm 14) 0km - 1:45(0/km) 118/132bpm [INFb/km] 16cal 61/62rpm 15) 0km - 32(0/km) 111/124bpm [INFb/km] 3cal 61/61rpm 16) 0km - 1:44(0/km) 118/135bpm [INFb/km] 15cal 61/61rpm 17) 0km - 30(0/km) 112/122bpm [INFb/km] 3cal 61/61rpm 18) 0km - 1:45(0/km) 119/134bpm [INFb/km] 15cal 60/61rpm 19) 0km - 30(0/km) 115/126bpm [INFb/km] 3cal 63/78rpm 20) 0km - 1:44(0/km) 118/132bpm [INFb/km] 14cal 61/61rpm 21) 0km - 1:42(0/km) 111/120bpm [INFb/km] 11cal 58/62rpm 22) 0km - 1:45(0/km) 108/118bpm [INFb/km] 11cal 61/61rpm 23) 0km - 20(0/km) 99/115bpm [INFb/km] 1cal 61/61rpm 24) 0km - 1:44(0/km) 109/115bpm [INFb/km] 11cal 61/62rpm 25) 0km - 26(0/km) 101/111bpm [INFb/km] 2cal 61/61rpm 26) 0km - 1:45(0/km) 108/116bpm [INFb/km] 10cal 61/66rpm 27) 0km - 41(0/km) 105/112bpm [INFb/km] 3cal 61/61rpm 28) 0km - 1:44(0/km) 107/114bpm [INFb/km] 10cal 61/61rpm 29) 0km - 32(0/km) 106/112bpm [INFb/km] 2cal 61/61rpm 30) 0km - 1:45(0/km) 106/112bpm [INFb/km] 9cal 60/61rpm 31) 0km - 17(0/km) 107/119bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:44(0/km) 117/126bpm [INFb/km] 14cal 62/67rpm 33) 0km - 21(0/km) 106/115bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:45(0/km) 105/123bpm [INFb/km] 9cal 60/61rpm 35) 0km - 15(0/km) 104/118bpm [INFb/km] 1cal 61/61rpm 36) 0km - 1:45(0/km) 109/126bpm [INFb/km] 10cal 61/61rpm 37) 0km - 18(0/km) 107/116bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:45(0/km) 106/121bpm [INFb/km] 9cal 61/61rpm 39) 0km - 22(0/km) 104/113bpm [INFb/km] 1cal 61/61rpm 40) 0km - 0(0/km) 104/113bpm [INFb/km] 1cal 61/61rpm Add a comment 0mi, 12:15 Cross - CrossFit 10 rounds 80 single unders 8 kettle bell swings 6kg Split Summary === 1) 0km - 59(0/km) 110/121bpm [INFb/km] 8cal 68/72rpm 2) 0km - 1:04(0/km) 125/127bpm [INFb/km] 12cal 61/71rpm 3) 0km - 1:16(0/km) 124/127bpm [INFb/km] 14cal 64/72rpm 4) 0km - 1:11(0/km) 127/129bpm [INFb/km] 14cal 64/82rpm 5) 0km - 1:12(0/km) 129/132bpm [INFb/km] 14cal 58/80rpm 6) 0km - 1:08(0/km) 129/132bpm [INFb/km] 13cal 62/88rpm 7) 0km - 1:10(0/km) 130/132bpm [INFb/km] 14cal 64/84rpm 8) 0km - 1:34(0/km) 131/133bpm [INFb/km] 19cal 67/84rpm 9) 0km - 1:29(0/km) 133/136bpm [INFb/km] 18cal 63/85rpm 10) 0km - 1:13(0/km) 133/136bpm [INFb/km] 15cal 63/87rpm 11) 0km - 0(0/km) 133/136bpm [INFb/km] 15cal 63/87rpm Add a comment 7.1mi, 53:00 Cross - Row Indoor SS UT2: 20/15/10/5 min @ r18/ 1 min rest Split Summary === 1) 4.55km - 20:00(4:24/km) 275cal 2) 0.06km - 1:00(18:11/km) 5cal 3) 3.43km - 15:00(4:23/km) 208cal 4) 0.03km - 1:00(38:28/km) 5cal 5) 2.27km - 10:00(4:25/km) 137cal 6) 0.02km - 1:00(50:00/km) 5cal 7) 1.14km - 5:00(4:23/km) 69cal Add a comment	3.2mi, 33:25 Run - General Split Summary === 1) 1km - 6:27(6:27/km) 136/143bpm [877b/km] 87cal 9.3/11.22kmph 2) 1km - 6:23(6:23/km) 140/145bpm [893b/km] 89cal 9.4/10.14kmph 3) 1km - 6:29(6:29/km) 141/144bpm [914b/km] 90cal 9.26/9.84kmph 4) 1km - 6:32(6:32/km) 140/144bpm [914b/km] 89cal 9.19/9.64kmph 5) 1km - 6:11(6:11/km) 138/141bpm [853b/km] 81cal 9.71/10.75kmph 6) 0.2km - 1:24(7:09/km) 139/142bpm [993b/km] 18cal 8.4/10.11kmph Add a comment 0mi, 18:52 Cross - Physiotherapy Split Summary === 1) 0km - 18:52(0/km) 124/136bpm [INFb/km] 216cal 59/119rpm Add a comment 1.2mi, 5:01 Bike - Exercise Bike Split Summary === 1) 0km - 5:01(0/km) 121/137bpm [INFb/km] 57cal Add a comment 0.9mi, 4:05 Bike - General Split Summary === 1) 1.45km - 4:05(2:49/km) 135/142bpm [381b/km] 55cal 21.28/29.09kmph Add a comment 6.9mi, 52:00 Cross - Row Indoor SS AT: 3 x 8 min @ r26/ 4 min rest (plus warm up and down) Split Summary === 1) 2.04km - 9:00(4:25/km) 122cal 2) 0.07km - 1:00(15:09/km) 5cal 3) 2.06km - 8:00(3:53/km) 142cal 4) 0.55km - 4:00(7:18/km) 28cal 5) 2.03km - 8:00(3:57/km) 137cal 6) 0.44km - 4:00(9:10/km) 24cal 7) 2.02km - 8:00(3:58/km) 136cal 8) 0.02km - 1:00(55:33/km) 5cal 9) 1.94km - 9:00(4:38/km) 112cal Add a comment	0mi, 27:27 Cross - Stretching Split Summary === 1) 0km - 27:27(0/km) 85/106bpm [INFb/km] 102cal 60/62rpm Add a comment 0mi, 47:08 Cross - CrossFit 5 rounds of grind: 20 slamball cleans 12kg 18 abmat sit ups 16 lunges (9kg slamball) 14 kb swings 6kg 12 press ups 10 front squats 20kg sandbag 8 deadlifts 65kg 6 pull ups 4 cleans 45kg 2 wall walks Split Summary === 1) 0km - 7:35(0/km) 117/132bpm [INFb/km] 76cal 59/87rpm 2) 0km - 29(0/km) 116/120bpm [INFb/km] 4cal 61/61rpm 3) 0km - 7:31(0/km) 128/140bpm [INFb/km] 87cal 59/89rpm 4) 0km - 30(0/km) 129/131bpm [INFb/km] 5cal 62/64rpm 5) 0km - 8:49(0/km) 133/142bpm [INFb/km] 106cal 53/82rpm 6) 0km - 29(0/km) 134/139bpm [INFb/km] 6cal 61/61rpm 7) 0km - 10:19(0/km) 134/144bpm [INFb/km] 121cal 59/84rpm 8) 0km - 30(0/km) 132/138bpm [INFb/km] 5cal 59/61rpm 9) 0km - 10:56(0/km) 135/144bpm [INFb/km] 122cal 60/81rpm Add a comment
Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16
4.1mi, 30:06 Cross - Row Indoor SS UT1: abandoned half way through a planned 3 x 12 min @ r20. Just too hot! Split Summary === 1) 2.02km - 9:00(4:27/km) 121cal 2) 0.08km - 1:00(12:49/km) 5cal 3) 2.87km - 12:00(4:11/km) 182cal 4) 0.18km - 2:00(11:22/km) 11cal 5) 1.43km - 6:06(4:16/km) 89cal Add a comment	0mi, 19:38 Cross - CrossFit 30-27-24-21-18-15-12-9-6-3 Calories bike Reps of air squats Split Summary === 1) 0km - 3:22(0/km) 124/133bpm [INFb/km] 38cal 47/70rpm 2) 0km - 3:11(0/km) 136/140bpm [INFb/km] 42cal 44/61rpm 3) 0km - 2:52(0/km) 139/143bpm [INFb/km] 39cal 49/62rpm 4) 0km - 2:35(0/km) 142/147bpm [INFb/km] 36cal 49/61rpm 5) 0km - 2:07(0/km) 143/146bpm [INFb/km] 29cal 49/69rpm 6) 0km - 1:47(0/km) 146/148bpm [INFb/km] 25cal 58/68rpm 7) 0km - 1:27(0/km) 146/148bpm [INFb/km] 20cal 50/64rpm 8) 0km - 1:10(0/km) 144/145bpm [INFb/km] 16cal 61/61rpm 9) 0km - 44(0/km) 145/147bpm [INFb/km] 10cal 42/61rpm 10) 0km - 24(0/km) 146/147bpm [INFb/km] 5cal 51/60rpm 11) 0km - 0(0/km) 146/147bpm [INFb/km] 5cal 51/60rpm Add a comment 0mi, 20:47 Cross - CrossFit 10 RFT: 80 single unders 8 press ups 8 cleans 35kg Split Summary === 1) 0km - 2:17(0/km) 104/126bpm [INFb/km] 18cal 65/76rpm 2) 0km - 1:53(0/km) 123/135bpm [INFb/km] 21cal 65/70rpm 3) 0km - 1:56(0/km) 129/139bpm [INFb/km] 23cal 63/70rpm 4) 0km - 2:04(0/km) 132/142bpm [INFb/km] 26cal 64/68rpm 5) 0km - 1:52(0/km) 136/144bpm [INFb/km] 24cal 65/70rpm 6) 0km - 1:58(0/km) 139/146bpm [INFb/km] 26cal 64/70rpm 7) 0km - 2:13(0/km) 138/147bpm [INFb/km] 28cal 63/67rpm 8) 0km - 2:14(0/km) 140/147bpm [INFb/km] 30cal 63/68rpm 9) 0km - 2:13(0/km) 137/146bpm [INFb/km] 28cal 62/69rpm 10) 0km - 2:05(0/km) 141/148bpm [INFb/km] 28cal 63/69rpm 11) 0km - 0(0/km) 141/148bpm [INFb/km] 28cal 63/69rpm Add a comment	5mi, 49:22 Run - General Split Summary === 1) 1km - 6:07(6:07/km) 135/145bpm [826b/km] 80cal 9.81/11.66kmph 2) 1km - 6:09(6:09/km) 139/145bpm [856b/km] 84cal 9.75/10.31kmph 3) 1km - 6:08(6:08/km) 141/146bpm [864b/km] 84cal 9.78/10.35kmph 4) 1km - 6:14(6:14/km) 139/144bpm [866b/km] 82cal 9.63/11.66kmph 5) 1km - 5:43(5:43/km) 139/141bpm [795b/km] 76cal 10.49/10.85kmph 6) 1km - 6:03(6:03/km) 138/145bpm [836b/km] 78cal 9.9/10.52kmph 7) 1km - 6:05(6:05/km) 138/142bpm [839b/km] 76cal 9.87/10.41kmph 8) 1km - 6:10(6:10/km) 136/140bpm [839b/km] 71cal 9.72/10.41kmph 9) 0.12km - 42(6:00/km) 131/132bpm [786b/km] 6cal 9.99/10.41kmph 12th Sep 2023, 8:01pm Fenland Flier wrote: Nice pacing mate. Add a comment 0mi, 16:32 Cross - Physiotherapy Split Summary === 1) 0km - 16:32(0/km) 118/134bpm [INFb/km] 163cal 64/79rpm Add a comment 1.2mi, 5:01 Bike - Exercise Bike Split Summary === 1) 0km - 5:01(0/km) 115/130bpm [INFb/km] 51cal Add a comment 5.7mi, 43:00 Cross - Row Indoor SS UT2: 4 x 10 min @ r18/ 1 min rest Not feeling 100% and the HRV App said to limit intensity so AN session postponed until later in the week and I did this. Split Summary === 1) 2.26km - 10:00(4:26/km) 135cal 2) 0.05km - 1:00(21:33/km) 5cal 3) 2.26km - 10:00(4:25/km) 136cal 4) 0.07km - 1:00(13:50/km) 5cal 5) 2.28km - 10:00(4:24/km) 138cal 6) 0.02km - 1:00(1:03:42/km) 5cal 7) 2.28km - 10:00(4:24/km) 138cal Add a comment	1.2mi, 5:01 Bike - Exercise Bike Split Summary === 1) 0km - 5:01(0/km) 118/132bpm [INFb/km] 52cal Add a comment 0mi, 17:05 Cross - CrossFit 10 rounds: 20 abmat sit ups 6 curls each arm (10kg dumbbell) Split Summary === 1) 0km - 1:29(0/km) 96/112bpm [INFb/km] 10cal 55/61rpm 2) 0km - 1:38(0/km) 100/111bpm [INFb/km] 11cal 52/61rpm 3) 0km - 1:41(0/km) 98/113bpm [INFb/km] 11cal 61/61rpm 4) 0km - 1:39(0/km) 99/114bpm [INFb/km] 11cal 53/61rpm 5) 0km - 1:55(0/km) 98/112bpm [INFb/km] 11cal 55/61rpm 6) 0km - 1:47(0/km) 99/110bpm [INFb/km] 11cal 49/61rpm 7) 0km - 1:43(0/km) 100/112bpm [INFb/km] 10cal 51/72rpm 8) 0km - 1:44(0/km) 101/110bpm [INFb/km] 11cal 51/72rpm 9) 0km - 1:40(0/km) 102/115bpm [INFb/km] 10cal 55/74rpm 10) 0km - 1:49(0/km) 101/115bpm [INFb/km] 11cal 55/61rpm 11) 0km - 0(0/km) 101/115bpm [INFb/km] 11cal 55/61rpm Add a comment 0mi, 41:58 Cross - Weights Back squats 63.5, 66, 68.5, 69.5, 71 Cleans 5 x 5 @ 55kg Strict OHP 34.5, 35.5, 36, 36, 37 Pull ups 5 x 7 reps Split Summary === 1) 0km - 29(0/km) 99/110bpm [INFb/km] 2cal 61/61rpm 2) 0km - 1:44(0/km) 93/114bpm [INFb/km] 10cal 61/61rpm 3) 0km - 31(0/km) 96/109bpm [INFb/km] 3cal 61/61rpm 4) 0km - 1:44(0/km) 98/116bpm [INFb/km] 11cal 60/61rpm 5) 0km - 28(0/km) 100/112bpm [INFb/km] 3cal 61/61rpm 6) 0km - 1:44(0/km) 96/116bpm [INFb/km] 11cal 64/78rpm 7) 0km - 30(0/km) 99/115bpm [INFb/km] 3cal 61/61rpm 8) 0km - 1:44(0/km) 101/118bpm [INFb/km] 12cal 59/61rpm 9) 0km - 37(0/km) 102/120bpm [INFb/km] 4cal 61/61rpm 10) 0km - 1:44(0/km) 105/120bpm [INFb/km] 12cal 61/64rpm 11) 0km - 37(0/km) 111/131bpm [INFb/km] 4cal 64/70rpm 12) 0km - 1:45(0/km) 109/131bpm [INFb/km] 14cal 60/61rpm 13) 0km - 30(0/km) 107/125bpm [INFb/km] 3cal 60/61rpm 14) 0km - 1:45(0/km) 108/131bpm [INFb/km] 14cal 61/61rpm 15) 0km - 30(0/km) 111/130bpm [INFb/km] 3cal 60/61rpm 16) 0km - 1:44(0/km) 109/132bpm [INFb/km] 13cal 61/61rpm 17) 0km - 36(0/km) 109/130bpm [INFb/km] 4cal 61/61rpm 18) 0km - 1:44(0/km) 113/133bpm [INFb/km] 14cal 61/61rpm 19) 0km - 28(0/km) 113/134bpm [INFb/km] 3cal 61/61rpm 20) 0km - 1:45(0/km) 110/136bpm [INFb/km] 13cal 61/61rpm 21) 0km - 26(0/km) 101/112bpm [INFb/km] 2cal 61/61rpm 22) 0km - 1:45(0/km) 95/112bpm [INFb/km] 8cal 61/61rpm 23) 0km - 25(0/km) 99/114bpm [INFb/km] 2cal 61/61rpm 24) 0km - 1:44(0/km) 96/115bpm [INFb/km] 8cal 61/61rpm 25) 0km - 26(0/km) 103/115bpm [INFb/km] 2cal 61/62rpm 26) 0km - 1:45(0/km) 108/117bpm [INFb/km] 11cal 61/63rpm 27) 0km - 23(0/km) 117/121bpm [INFb/km] 3cal 61/61rpm 28) 0km - 1:45(0/km) 98/121bpm [INFb/km] 9cal 61/61rpm 29) 0km - 26(0/km) 104/117bpm [INFb/km] 2cal 61/62rpm 30) 0km - 1:44(0/km) 96/116bpm [INFb/km] 8cal 60/61rpm 31) 0km - 18(0/km) 94/109bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:44(0/km) 96/115bpm [INFb/km] 7cal 61/61rpm 33) 0km - 18(0/km) 95/107bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:44(0/km) 95/114bpm [INFb/km] 7cal 61/61rpm 35) 0km - 21(0/km) 97/107bpm [INFb/km] 1cal 61/61rpm 36) 0km - 1:44(0/km) 100/117bpm [INFb/km] 8cal 61/61rpm 37) 0km - 16(0/km) 98/110bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:44(0/km) 97/117bpm [INFb/km] 8cal 61/61rpm 39) 0km - 20(0/km) 94/109bpm [INFb/km] 1cal 61/61rpm 40) 0km - 0(0/km) 94/109bpm [INFb/km] 1cal 61/61rpm Add a comment 0mi, 5:42 Cross - Stretching Split Summary === 1) 0km - 5:42(0/km) 85/106bpm [INFb/km] 22cal 61/61rpm Add a comment 0mi, 8:39 Cross - CrossFit 10 rounds 8 lunges 8 slamball cleans 9kg Split Summary === 1) 0km - 51(0/km) 92/105bpm [INFb/km] 3cal 42/61rpm 2) 0km - 55(0/km) 112/114bpm [INFb/km] 8cal 56/61rpm 3) 0km - 53(0/km) 115/117bpm [INFb/km] 8cal 61/61rpm 4) 0km - 52(0/km) 115/117bpm [INFb/km] 8cal 61/61rpm 5) 0km - 52(0/km) 118/120bpm [INFb/km] 8cal 61/62rpm 6) 0km - 52(0/km) 120/121bpm [INFb/km] 9cal 61/62rpm 7) 0km - 51(0/km) 120/121bpm [INFb/km] 8cal 56/61rpm 8) 0km - 51(0/km) 121/123bpm [INFb/km] 9cal 61/67rpm 9) 0km - 52(0/km) 124/125bpm [INFb/km] 9cal 61/61rpm 10) 0km - 51(0/km) 123/125bpm [INFb/km] 9cal 61/61rpm 11) 0km - 0(0/km) 123/125bpm [INFb/km] 9cal 61/61rpm Add a comment 4.4mi, 34:00 Cross - Row Indoor Ints AN: 4 x 90 sec @ free rate/ 2 min rest (plus warm up and down) First speedwork session of this plan. Very pleased with the pace (and rates) I was able to hold. Split Summary === 1) 2.25km - 10:00(4:26/km) 135cal 2) 0.06km - 1:00(15:38/km) 5cal 3) 0.43km - 1:30(3:28/km) 34cal 4) 0.32km - 2:00(6:20/km) 16cal 5) 0.44km - 1:30(3:25/km) 35cal 6) 0.27km - 2:00(7:29/km) 14cal 7) 0.44km - 1:30(3:26/km) 35cal 8) 0.23km - 2:00(8:53/km) 12cal 9) 0.44km - 1:30(3:25/km) 35cal 10) 0.24km - 2:00(8:31/km) 12cal 11) 1.97km - 9:00(4:34/km) 116cal Add a comment	0mi, 10:51 Cross - Stretching Split Summary === 1) 0km - 10:51(0/km) 97/110bpm [INFb/km] 64cal 60/61rpm Add a comment 0mi, 30:01 Cross - CrossFit 8 rounds 80 single unders 8 thrusters 25kg 8 burpees 8 deadlifts 55kg 1 min rest Split Summary === 1) 0km - 2:38(0/km) 121/137bpm [INFb/km] 27cal 62/80rpm 2) 0km - 1:00(0/km) 125/135bpm [INFb/km] 11cal 61/61rpm 3) 0km - 2:39(0/km) 131/144bpm [INFb/km] 32cal 67/80rpm 4) 0km - 59(0/km) 134/144bpm [INFb/km] 12cal 60/61rpm 5) 0km - 2:18(0/km) 137/149bpm [INFb/km] 29cal 62/72rpm 6) 0km - 1:00(0/km) 139/148bpm [INFb/km] 13cal 59/61rpm 7) 0km - 2:34(0/km) 140/151bpm [INFb/km] 33cal 72/124rpm 8) 0km - 59(0/km) 140/148bpm [INFb/km] 13cal 61/61rpm 9) 0km - 2:35(0/km) 143/153bpm [INFb/km] 34cal 64/73rpm 10) 0km - 1:00(0/km) 143/152bpm [INFb/km] 13cal 61/61rpm 11) 0km - 3:16(0/km) 143/154bpm [INFb/km] 43cal 65/73rpm 12) 0km - 1:00(0/km) 139/146bpm [INFb/km] 13cal 61/61rpm 13) 0km - 3:21(0/km) 141/152bpm [INFb/km] 42cal 64/70rpm 14) 0km - 59(0/km) 141/146bpm [INFb/km] 12cal 61/61rpm 15) 0km - 3:43(0/km) 139/151bpm [INFb/km] 46cal 63/70rpm 16) 0km - 0(0/km) 139/151bpm [INFb/km] 46cal 63/70rpm Add a comment 7.5mi, 30:00 Bike - Exercise Bike Split Summary === 1) 0km - 30:00(0/km) 131/146bpm [INFb/km] 374cal Add a comment	0mi, 5:02 Cross - Weights Split Summary === 1) 0km - 49(0/km) 108/113bpm [INFb/km] 6cal 2) 0km - 1:31(0/km) 105/118bpm [INFb/km] 12cal 61/61rpm 3) 0km - 54(0/km) 107/113bpm [INFb/km] 7cal 61/61rpm 4) 0km - 54(0/km) 108/118bpm [INFb/km] 7cal 61/61rpm 5) 0km - 55(0/km) 106/114bpm [INFb/km] 7cal 61/61rpm Add a comment 6.4mi, 1:02:52 Run - Medium Long Run Split Summary === 1) 1km - 6:12(6:12/km) 142/148bpm [880b/km] 86cal 9.68/11.42kmph 2) 1km - 6:23(6:23/km) 145/149bpm [927b/km] 92cal 9.39/10.18kmph 3) 1km - 6:06(6:06/km) 142/150bpm [867b/km] 84cal 9.83/10.45kmph 4) 1km - 5:58(5:58/km) 139/144bpm [829b/km] 77cal 10.06/10.55kmph 5) 1km - 6:00(6:00/km) 141/144bpm [847b/km] 79cal 9.99/10.21kmph 6) 1km - 5:47(5:47/km) 140/143bpm [809b/km] 75cal 10.39/10.61kmph 7) 1km - 5:57(5:57/km) 141/143bpm [840b/km] 77cal 10.07/10.65kmph 8) 1km - 6:08(6:08/km) 140/144bpm [858b/km] 77cal 9.78/10.28kmph 9) 1km - 6:16(6:16/km) 142/144bpm [891b/km] 79cal 9.57/10.52kmph 10) 1km - 6:14(6:14/km) 140/144bpm [873b/km] 73cal 9.62/10.25kmph 11) 0.31km - 1:49(5:50/km) 136/139bpm [793b/km] 19cal 10.29/10.52kmph 15th Sep 2023, 7:38pm GregP wrote: Blimey and if you will Charlie. 15th Sep 2023, 7:44pm Nellers wrote: First time past 10k since I don’t even remember when! Felt great at 8 and a bit and just decided to keep going! Loved it! 15th Sep 2023, 8:00pm GregP wrote: Marvellous. Really pleased to see 15th Sep 2023, 8:10pm Fenland Flier wrote: Fantastic stuff Nellers, really pleased for you. 15th Sep 2023, 8:11pm Nellers wrote: Thanks guys. Add a comment 0mi, 21:27 Cross - Physiotherapy Split Summary === 1) 0km - 21:27(0/km) 130/142bpm [INFb/km] 257cal 62/121rpm Add a comment 1.9mi, 7:31 Bike - Exercise Bike Split Summary === 1) 0km - 7:31(0/km) 126/139bpm [INFb/km] 89cal Add a comment 5.3mi, 41:00 Cross - Row Indoor Ints TR: 4 x 3 min @ r28-30/ 3 min rest (plus warm up and down) Split Summary === 1) 2.03km - 9:00(4:25/km) 122cal 2) 0.02km - 1:00(45:27/km) 5cal 3) 0.82km - 3:00(3:39/km) 61cal 4) 0.45km - 3:00(6:40/km) 23cal 5) 0.82km - 3:00(3:40/km) 60cal 6) 0.34km - 3:00(8:46/km) 18cal 7) 0.82km - 3:00(3:39/km) 61cal 8) 0.33km - 3:00(9:09/km) 18cal 9) 0.83km - 3:00(3:38/km) 62cal 10) 0.03km - 1:00(30:18/km) 5cal 11) 2.01km - 9:00(4:29/km) 119cal Add a comment	0mi, 11:51 Cross - CrossFit 7 rounds: 10 anchored leg raises 10 dumbbell thrusters 2 x 7.5kg Split Summary === 1) 0km - 1:20(0/km) 100/123bpm [INFb/km] 8cal 61/61rpm 2) 0km - 1:38(0/km) 116/128bpm [INFb/km] 16cal 59/61rpm 3) 0km - 1:37(0/km) 120/130bpm [INFb/km] 17cal 61/61rpm 4) 0km - 1:37(0/km) 116/131bpm [INFb/km] 15cal 58/61rpm 5) 0km - 1:55(0/km) 118/133bpm [INFb/km] 18cal 46/62rpm 6) 0km - 1:41(0/km) 118/132bpm [INFb/km] 16cal 61/61rpm 7) 0km - 0(0/km) 131/131bpm [INFb/km] 61/61rpm 8) 0km - 2:04(0/km) 116/134bpm [INFb/km] 19cal 61/61rpm 9) 0km - 0(0/km) 116/134bpm [INFb/km] 19cal 61/61rpm Add a comment 0mi, 44:05 Cross - Weights Deadlift 92, 93, 93.5, 94.5, 95.5 Cleans 5 x 5 @ 55kg Bench press 49.5, 51, 52, 53, 53.5 Pull ups 5 x 7 reps Split Summary === 1) 0km - 22(0/km) 98/110bpm [INFb/km] 1cal 61/61rpm 2) 0km - 1:44(0/km) 108/120bpm [INFb/km] 14cal 60/61rpm 3) 0km - 26(0/km) 100/112bpm [INFb/km] 2cal 61/61rpm 4) 0km - 1:44(0/km) 108/119bpm [INFb/km] 14cal 61/62rpm 5) 0km - 31(0/km) 102/113bpm [INFb/km] 3cal 61/61rpm 6) 0km - 1:45(0/km) 110/121bpm [INFb/km] 15cal 61/61rpm 7) 0km - 32(0/km) 99/112bpm [INFb/km] 3cal 61/61rpm 8) 0km - 1:44(0/km) 109/120bpm [INFb/km] 14cal 60/61rpm 9) 0km - 38(0/km) 102/113bpm [INFb/km] 4cal 61/61rpm 10) 0km - 1:45(0/km) 112/126bpm [INFb/km] 14cal 61/61rpm 11) 0km - 47(0/km) 119/132bpm [INFb/km] 7cal 61/62rpm 12) 0km - 1:45(0/km) 119/134bpm [INFb/km] 17cal 57/61rpm 13) 0km - 31(0/km) 117/133bpm [INFb/km] 4cal 57/61rpm 14) 0km - 1:44(0/km) 114/135bpm [INFb/km] 15cal 61/61rpm 15) 0km - 44(0/km) 114/130bpm [INFb/km] 5cal 61/61rpm 16) 0km - 1:44(0/km) 111/135bpm [INFb/km] 14cal 61/61rpm 17) 0km - 39(0/km) 116/132bpm [INFb/km] 5cal 61/61rpm 18) 0km - 1:45(0/km) 107/134bpm [INFb/km] 12cal 61/64rpm 19) 0km - 50(0/km) 113/131bpm [INFb/km] 6cal 61/61rpm 20) 0km - 1:45(0/km) 110/133bpm [INFb/km] 13cal 61/61rpm 21) 0km - 26(0/km) 103/111bpm [INFb/km] 2cal 61/61rpm 22) 0km - 1:44(0/km) 102/108bpm [INFb/km] 9cal 60/61rpm 23) 0km - 31(0/km) 101/107bpm [INFb/km] 2cal 61/62rpm 24) 0km - 1:45(0/km) 102/107bpm [INFb/km] 9cal 61/61rpm 25) 0km - 27(0/km) 100/104bpm [INFb/km] 2cal 61/61rpm 26) 0km - 1:44(0/km) 101/105bpm [INFb/km] 9cal 61/61rpm 27) 0km - 44(0/km) 99/105bpm [INFb/km] 3cal 61/61rpm 28) 0km - 1:45(0/km) 100/105bpm [INFb/km] 8cal 61/61rpm 29) 0km - 40(0/km) 99/104bpm [INFb/km] 3cal 61/61rpm 30) 0km - 1:44(0/km) 100/105bpm [INFb/km] 8cal 60/61rpm 31) 0km - 31(0/km) 98/109bpm [INFb/km] 2cal 61/61rpm 32) 0km - 1:44(0/km) 98/114bpm [INFb/km] 7cal 61/63rpm 33) 0km - 16(0/km) 99/108bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:44(0/km) 98/116bpm [INFb/km] 8cal 61/61rpm 35) 0km - 30(0/km) 93/104bpm [INFb/km] 1cal 61/61rpm 36) 0km - 1:44(0/km) 100/113bpm [INFb/km] 8cal 61/61rpm 37) 0km - 33(0/km) 97/107bpm [INFb/km] 2cal 61/61rpm 38) 0km - 1:44(0/km) 101/115bpm [INFb/km] 9cal 61/61rpm 39) 0km - 23(0/km) 96/108bpm [INFb/km] 1cal 61/61rpm 40) 0km - 0(0/km) 96/108bpm [INFb/km] 1cal 61/61rpm Add a comment 0mi, 15:13 Cross - CrossFit 10 rounds 100 single unders 10 kettlebell swings 6kg Split Summary === 1) 0km - 1:29(0/km) 103/115bpm [INFb/km] 10cal 65/123rpm 2) 0km - 1:26(0/km) 116/119bpm [INFb/km] 14cal 58/81rpm 3) 0km - 1:29(0/km) 116/121bpm [INFb/km] 15cal 75/100rpm 4) 0km - 1:28(0/km) 117/122bpm [INFb/km] 14cal 65/89rpm 5) 0km - 1:24(0/km) 121/123bpm [INFb/km] 14cal 69/89rpm 6) 0km - 1:29(0/km) 121/123bpm [INFb/km] 15cal 65/87rpm 7) 0km - 1:35(0/km) 121/123bpm [INFb/km] 16cal 61/79rpm 8) 0km - 1:36(0/km) 124/128bpm [INFb/km] 17cal 60/82rpm 9) 0km - 1:36(0/km) 123/126bpm [INFb/km] 16cal 61/87rpm 10) 0km - 1:42(0/km) 123/126bpm [INFb/km] 17cal 59/68rpm 11) 0km - 0(0/km) 125/125bpm [INFb/km] 20/20rpm Add a comment
Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23
0mi, 1:36 Cross - Rowing - Indoor Split Summary === 1) 0km - 1:36(0/km) 102/117bpm [INFb/km] 11cal Add a comment	0mi, 43:20 Cross - Weights Back squat 64.5, 67, 68.5, 69.5, 71 Bench press 50.5, 51, 52, 53, 53.5 Strict Overhead Press 34.5, 35.5, 36, 36, 37 Pull ups 5 x 7 reps Split Summary === 1) 0km - 26(0/km) 101/116bpm [INFb/km] 2cal 61/61rpm 2) 0km - 1:44(0/km) 102/121bpm [INFb/km] 13cal 61/61rpm 3) 0km - 28(0/km) 103/116bpm [INFb/km] 3cal 61/61rpm 4) 0km - 1:45(0/km) 106/123bpm [INFb/km] 14cal 61/61rpm 5) 0km - 28(0/km) 102/116bpm [INFb/km] 3cal 61/61rpm 6) 0km - 1:44(0/km) 105/124bpm [INFb/km] 13cal 61/61rpm 7) 0km - 31(0/km) 100/116bpm [INFb/km] 3cal 61/61rpm 8) 0km - 1:45(0/km) 104/124bpm [INFb/km] 12cal 61/61rpm 9) 0km - 30(0/km) 101/118bpm [INFb/km] 2cal 61/62rpm 10) 0km - 1:45(0/km) 114/126bpm [INFb/km] 15cal 61/61rpm 11) 0km - 54(0/km) 99/114bpm [INFb/km] 5cal 61/61rpm 12) 0km - 1:45(0/km) 96/109bpm [INFb/km] 9cal 61/61rpm 13) 0km - 30(0/km) 94/103bpm [INFb/km] 2cal 61/61rpm 14) 0km - 1:45(0/km) 95/103bpm [INFb/km] 9cal 61/61rpm 15) 0km - 28(0/km) 93/105bpm [INFb/km] 2cal 61/61rpm 16) 0km - 1:45(0/km) 93/104bpm [INFb/km] 8cal 61/61rpm 17) 0km - 36(0/km) 100/107bpm [INFb/km] 3cal 61/61rpm 18) 0km - 1:45(0/km) 96/105bpm [INFb/km] 9cal 60/61rpm 19) 0km - 36(0/km) 97/106bpm [INFb/km] 3cal 61/61rpm 20) 0km - 1:44(0/km) 105/111bpm [INFb/km] 11cal 61/61rpm 21) 0km - 1:18(0/km) 98/115bpm [INFb/km] 6cal 61/61rpm 22) 0km - 1:45(0/km) 97/114bpm [INFb/km] 9cal 61/61rpm 23) 0km - 24(0/km) 100/115bpm [INFb/km] 2cal 61/61rpm 24) 0km - 1:44(0/km) 100/115bpm [INFb/km] 9cal 61/61rpm 25) 0km - 31(0/km) 108/121bpm [INFb/km] 3cal 61/61rpm 26) 0km - 1:44(0/km) 99/120bpm [INFb/km] 10cal 61/61rpm 27) 0km - 24(0/km) 108/122bpm [INFb/km] 2cal 61/61rpm 28) 0km - 1:45(0/km) 98/121bpm [INFb/km] 9cal 61/61rpm 29) 0km - 33(0/km) 105/120bpm [INFb/km] 3cal 61/61rpm 30) 0km - 1:44(0/km) 100/120bpm [INFb/km] 9cal 61/61rpm 31) 0km - 21(0/km) 95/115bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:44(0/km) 99/119bpm [INFb/km] 9cal 61/61rpm 33) 0km - 20(0/km) 96/111bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:44(0/km) 101/120bpm [INFb/km] 9cal 61/61rpm 35) 0km - 18(0/km) 98/112bpm [INFb/km] 1cal 61/61rpm 36) 0km - 1:44(0/km) 101/119bpm [INFb/km] 9cal 60/61rpm 37) 0km - 17(0/km) 95/109bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:44(0/km) 99/115bpm [INFb/km] 9cal 61/61rpm 39) 0km - 22(0/km) 95/108bpm [INFb/km] 1cal 61/61rpm 40) 0km - 0(0/km) 111/112bpm [INFb/km] 61/61rpm Add a comment 0mi, 4:42 Cross - Stretching Split Summary === 1) 0km - 4:42(0/km) 88/118bpm [INFb/km] 22cal 61/61rpm Add a comment 0mi, 13:15 Cross - CrossFit 10 rounds: 80 single unders 8 slamball cleans 9kg Split Summary === 1) 0km - 1:13(0/km) 96/113bpm [INFb/km] 7cal 58/71rpm 2) 0km - 1:27(0/km) 115/119bpm [INFb/km] 14cal 66/69rpm 3) 0km - 1:18(0/km) 118/121bpm [INFb/km] 13cal 67/70rpm 4) 0km - 1:23(0/km) 121/124bpm [INFb/km] 14cal 72/120rpm 5) 0km - 1:27(0/km) 121/127bpm [INFb/km] 15cal 65/68rpm 6) 0km - 1:19(0/km) 124/127bpm [INFb/km] 14cal 67/70rpm 7) 0km - 1:13(0/km) 126/130bpm [INFb/km] 14cal 58/70rpm 8) 0km - 1:12(0/km) 128/135bpm [INFb/km] 14cal 67/70rpm 9) 0km - 1:18(0/km) 131/136bpm [INFb/km] 16cal 68/71rpm 10) 0km - 1:26(0/km) 127/134bpm [INFb/km] 16cal 60/72rpm 11) 0km - 0(0/km) 127/134bpm [INFb/km] 16cal 60/72rpm Add a comment	0mi, 4:30 Cross - Weights Split Summary === 1) 0km - 4:30(0/km) 107/119bpm [INFb/km] 38cal 61/61rpm Add a comment 5mi, 48:00 Run - General Split Summary === 1) 1km - 6:02(6:02/km) 136/144bpm [820b/km] 81cal 9.95/11.66kmph 2) 1km - 5:58(5:58/km) 139/144bpm [828b/km] 84cal 10.07/10.58kmph 3) 1km - 5:57(5:57/km) 141/146bpm [840b/km] 84cal 10.08/10.81kmph 4) 1km - 5:55(5:55/km) 139/146bpm [822b/km] 81cal 10.14/10.68kmph 5) 1km - 5:46(5:46/km) 140/144bpm [807b/km] 77cal 10.41/11.12kmph 6) 1km - 6:10(6:10/km) 143/146bpm [882b/km] 84cal 9.73/10.61kmph 7) 1km - 5:56(5:56/km) 140/144bpm [832b/km] 77cal 10.1/10.95kmph 8) 1km - 5:47(5:47/km) 142/147bpm [822b/km] 78cal 10.37/12.09kmph 9) 0.08km - 29(5:48/km) 144/145bpm [835b/km] 6cal 10.35/10.92kmph 19th Sep 2023, 8:45pm Fenland Flier wrote: Nice pacing mate. 19th Sep 2023, 8:46pm Nellers wrote: Felt really good again and had to be disciplined to go home when I planned and not just keep going! 19th Sep 2023, 8:49pm Fenland Flier wrote: I'm pleased running is going well for you currently, keep it up. Add a comment 0mi, 21:38 Cross - Physiotherapy Split Summary === 1) 0km - 21:38(0/km) 121/136bpm [INFb/km] 225cal 65/80rpm Add a comment 2.5mi, 10:01 Bike - Exercise Bike Split Summary === 1) 0km - 10:01(0/km) 125/138bpm [INFb/km] 120cal Add a comment 8.6mi, 1:04:00 Cross - Row Indoor SS UT2: 4 x 15 min @ r18/ 1 min rest Split Summary === 1) 3.37km - 15:00(4:27/km) 201cal 2) 0.03km - 1:00(30:58/km) 5cal 3) 3.37km - 15:00(4:27/km) 201cal 4) 0.07km - 1:00(14:17/km) 5cal 5) 3.38km - 15:00(4:26/km) 202cal 6) 0.02km - 1:00(52:21/km) 5cal 7) 3.41km - 15:00(4:24/km) 206cal 8) 0.18km - 1:00(5:42/km) 9cal Add a comment	0mi, 20:46 Cross - Stretching Split Summary === 1) 0km - 20:46(0/km) 86/101bpm [INFb/km] 92cal 60/61rpm Add a comment 0mi, 10:35 Cross - CrossFit 21-18-15-12-9-6-3 reps Lunges 20kg sandbag Slamball cleans 12kg Split Summary === 1) 0km - 2:30(0/km) 123/133bpm [INFb/km] 26cal 50/61rpm 2) 0km - 2:15(0/km) 131/133bpm [INFb/km] 27cal 63/67rpm 3) 0km - 1:58(0/km) 133/138bpm [INFb/km] 25cal 28/69rpm 4) 0km - 1:28(0/km) 135/139bpm [INFb/km] 19cal 49/64rpm 5) 0km - 1:11(0/km) 137/139bpm [INFb/km] 15cal 47/63rpm 6) 0km - 46(0/km) 138/139bpm [INFb/km] 10cal 41/61rpm 7) 0km - 27(0/km) 138/140bpm [INFb/km] 6cal 61/61rpm 8) 0km - 0(0/km) 138/140bpm [INFb/km] 6cal 61/61rpm Add a comment 0mi, 18:37 Cross - CrossFit Out and back chipper: 50 air squats 40 abmat sit ups 30 press ups 20 burpees 10 deadlifts 80kg 20 burpees 30 press ups 40 abmat sit ups 50 air squats Split Summary === 1) 0km - 1:45(0/km) 110/118bpm [INFb/km] 15cal 62/71rpm 2) 0km - 1:57(0/km) 105/119bpm [INFb/km] 15cal 50/50rpm 3) 0km - 1:37(0/km) 108/115bpm [INFb/km] 13cal 61/61rpm 4) 0km - 2:55(0/km) 123/131bpm [INFb/km] 32cal 60/76rpm 5) 0km - 1:09(0/km) 121/130bpm [INFb/km] 12cal 61/61rpm 6) 0km - 3:17(0/km) 130/134bpm [INFb/km] 40cal 66/80rpm 7) 0km - 2:04(0/km) 124/134bpm [INFb/km] 22cal 61/61rpm 8) 0km - 2:00(0/km) 113/122bpm [INFb/km] 16cal 58/62rpm 9) 0km - 1:54(0/km) 126/133bpm [INFb/km] 21cal 50/74rpm 10) 0km - 0(0/km) 126/133bpm [INFb/km] 21cal 50/74rpm Add a comment 2.5mi, 10:01 Bike - Exercise Bike Split Summary === 1) 0km - 10:01(0/km) 120/132bpm [INFb/km] 113cal Add a comment 4.8mi, 38:00 Cross - Row Indoor Ints TR: 5 x 2 min @ r28-30/ 2 min rest (plus warm up and down) Split Summary === 1) 2.02km - 9:00(4:27/km) 121cal 2) 0.03km - 1:00(31:15/km) 5cal 3) 0.55km - 2:00(3:38/km) 41cal 4) 0.23km - 2:00(8:35/km) 12cal 5) 0.55km - 2:00(3:37/km) 42cal 6) 0.21km - 2:00(9:29/km) 12cal 7) 0.56km - 2:00(3:36/km) 42cal 8) 0.23km - 2:00(8:49/km) 12cal 9) 0.56km - 2:00(3:35/km) 42cal 10) 0.15km - 2:00(13:04/km) 11cal 11) 0.56km - 2:00(3:34/km) 43cal 12) 0.03km - 1:00(31:15/km) 5cal 13) 1.95km - 9:00(4:37/km) 113cal Add a comment	0mi, 10:03 Cross - Weights Death by cleans - 45kg barbell 10 rounds before I died! 55 reps total. Split Summary === 1) 0km - 1:00(0/km) 92/105bpm [INFb/km] 5cal 61/63rpm 2) 0km - 1:00(0/km) 99/110bpm [INFb/km] 6cal 61/61rpm 3) 0km - 1:00(0/km) 105/118bpm [INFb/km] 7cal 62/66rpm 4) 0km - 1:00(0/km) 112/124bpm [INFb/km] 9cal 61/62rpm 5) 0km - 1:00(0/km) 117/126bpm [INFb/km] 10cal 61/61rpm 6) 0km - 1:00(0/km) 125/136bpm [INFb/km] 11cal 61/61rpm 7) 0km - 1:00(0/km) 132/141bpm [INFb/km] 12cal 61/61rpm 8) 0km - 1:00(0/km) 137/144bpm [INFb/km] 13cal 61/61rpm 9) 0km - 1:00(0/km) 141/146bpm [INFb/km] 13cal 61/61rpm 10) 0km - 1:00(0/km) 142/144bpm [INFb/km] 13cal 67/74rpm 11) 0km - 2(0/km) 135/144bpm [INFb/km] 1cal 67/74rpm Add a comment 0mi, 9:48 Cross - CrossFit 10 rounds 8 kb swings 6kg 6 burpees Split Summary === 1) 0km - 51(0/km) 95/116bpm [INFb/km] 4cal 46/69rpm 2) 0km - 59(0/km) 121/125bpm [INFb/km] 10cal 50/80rpm 3) 0km - 58(0/km) 126/127bpm [INFb/km] 11cal 57/72rpm 4) 0km - 59(0/km) 126/129bpm [INFb/km] 11cal 27/64rpm 5) 0km - 1:01(0/km) 128/130bpm [INFb/km] 12cal 48/72rpm 6) 0km - 55(0/km) 131/133bpm [INFb/km] 11cal 52/72rpm 7) 0km - 1:19(0/km) 127/136bpm [INFb/km] 15cal 30/61rpm 8) 0km - 59(0/km) 129/132bpm [INFb/km] 11cal 44/66rpm 9) 0km - 55(0/km) 135/137bpm [INFb/km] 11cal 62/74rpm 10) 0km - 52(0/km) 139/141bpm [INFb/km] 11cal 62/74rpm 11) 0km - 0(0/km) 139/141bpm [INFb/km] 11cal 62/74rpm Add a comment 6.6mi, 48:00 Cross - Row Indoor SS UT1: 2 x 15 min @ r20-22/ 2 mon rest (plus warm up and down Split Summary === 1) 2.01km - 9:00(4:28/km) 120cal 2) 0.07km - 1:00(13:42/km) 5cal 3) 3.55km - 15:00(4:14/km) 223cal 4) 0.21km - 2:00(9:29/km) 12cal 5) 3.58km - 15:00(4:12/km) 226cal 6) 0.1km - 1:00(9:54/km) 6cal 7) 1.1km - 5:00(4:33/km) 65cal Add a comment	0mi, 9:21 Cross - Physiotherapy Split Summary === 1) 0km - 9:21(0/km) 91/105bpm [INFb/km] 45cal 61/62rpm Add a comment 0mi, 15:01 Cross - CrossFit 15 min AMRAP 8 press ups 8 front squats 20kg sandbag 8 kettlebell swings 6kg 12 full rounds plus 5 press ups Split Summary === 1) 0km - 1:06(0/km) 115/129bpm [INFb/km] 10cal 64/89rpm 2) 0km - 1:16(0/km) 129/133bpm [INFb/km] 15cal 38/89rpm 3) 0km - 1:11(0/km) 132/135bpm [INFb/km] 15cal 52/82rpm 4) 0km - 1:12(0/km) 134/137bpm [INFb/km] 15cal 62/88rpm 5) 0km - 1:09(0/km) 136/139bpm [INFb/km] 15cal 40/61rpm 6) 0km - 1:18(0/km) 136/140bpm [INFb/km] 17cal 60/80rpm 7) 0km - 1:25(0/km) 134/139bpm [INFb/km] 18cal 38/79rpm 8) 0km - 1:17(0/km) 137/141bpm [INFb/km] 16cal 50/78rpm 9) 0km - 1:20(0/km) 139/142bpm [INFb/km] 18cal 51/84rpm 10) 0km - 1:22(0/km) 138/142bpm [INFb/km] 18cal 46/84rpm 11) 0km - 1:16(0/km) 139/143bpm [INFb/km] 17cal 44/80rpm 12) 0km - 1:04(0/km) 145/148bpm [INFb/km] 15cal 51/61rpm 13) 0km - 7(0/km) 149/149bpm [INFb/km] 1cal 60/60rpm Add a comment 0mi, 4:54 Cross - Weights Calf raises Split Summary === 1) 0km - 44(0/km) 110/113bpm [INFb/km] 5cal 61/61rpm 2) 0km - 52(0/km) 115/118bpm [INFb/km] 9cal 56/61rpm 3) 0km - 43(0/km) 105/109bpm [INFb/km] 6cal 61/61rpm 4) 0km - 1:41(0/km) 103/118bpm [INFb/km] 13cal 61/61rpm 5) 0km - 54(0/km) 106/121bpm [INFb/km] 7cal 61/61rpm Add a comment 0mi, 41:37 Cross - Weights Deadlift 92, 93.5, 94.5, 95.5, 96 Cleans 5 x 5 @ 55kg Strict overhead press 35.5, 35.5, 36, 36, 37 Pull ups 8,8,8,7,7 Split Summary === 1) 0km - 22(0/km) 96/110bpm [INFb/km] 2cal 61/61rpm 2) 0km - 1:44(0/km) 102/119bpm [INFb/km] 13cal 61/61rpm 3) 0km - 21(0/km) 96/107bpm [INFb/km] 2cal 61/61rpm 4) 0km - 1:45(0/km) 99/118bpm [INFb/km] 12cal 61/61rpm 5) 0km - 28(0/km) 91/111bpm [INFb/km] 2cal 61/61rpm 6) 0km - 1:44(0/km) 101/117bpm [INFb/km] 13cal 61/61rpm 7) 0km - 24(0/km) 90/112bpm [INFb/km] 2cal 60/61rpm 8) 0km - 1:44(0/km) 100/119bpm [INFb/km] 12cal 60/62rpm 9) 0km - 26(0/km) 97/115bpm [INFb/km] 2cal 60/62rpm 10) 0km - 1:44(0/km) 111/127bpm [INFb/km] 14cal 61/61rpm 11) 0km - 41(0/km) 122/129bpm [INFb/km] 7cal 61/61rpm 12) 0km - 1:45(0/km) 119/133bpm [INFb/km] 17cal 60/61rpm 13) 0km - 33(0/km) 113/134bpm [INFb/km] 4cal 61/61rpm 14) 0km - 1:44(0/km) 110/137bpm [INFb/km] 14cal 61/62rpm 15) 0km - 28(0/km) 116/132bpm [INFb/km] 4cal 65/72rpm 16) 0km - 1:44(0/km) 110/134bpm [INFb/km] 14cal 61/61rpm 17) 0km - 33(0/km) 115/133bpm [INFb/km] 4cal 62/62rpm 18) 0km - 1:45(0/km) 112/138bpm [INFb/km] 14cal 61/61rpm 19) 0km - 33(0/km) 116/132bpm [INFb/km] 4cal 61/61rpm 20) 0km - 1:44(0/km) 111/135bpm [INFb/km] 14cal 61/61rpm 21) 0km - 33(0/km) 109/120bpm [INFb/km] 3cal 61/61rpm 22) 0km - 1:44(0/km) 97/111bpm [INFb/km] 8cal 60/61rpm 23) 0km - 21(0/km) 107/121bpm [INFb/km] 2cal 61/61rpm 24) 0km - 1:45(0/km) 100/121bpm [INFb/km] 9cal 61/61rpm 25) 0km - 21(0/km) 102/112bpm [INFb/km] 1cal 61/61rpm 26) 0km - 1:44(0/km) 98/112bpm [INFb/km] 8cal 61/61rpm 27) 0km - 20(0/km) 104/114bpm [INFb/km] 1cal 61/61rpm 28) 0km - 1:44(0/km) 99/114bpm [INFb/km] 8cal 61/62rpm 29) 0km - 27(0/km) 104/116bpm [INFb/km] 2cal 61/61rpm 30) 0km - 1:44(0/km) 98/116bpm [INFb/km] 9cal 61/61rpm 31) 0km - 28(0/km) 96/117bpm [INFb/km] 2cal 61/61rpm 32) 0km - 1:44(0/km) 99/120bpm [INFb/km] 8cal 61/61rpm 33) 0km - 20(0/km) 103/115bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:45(0/km) 102/123bpm [INFb/km] 10cal 61/61rpm 35) 0km - 17(0/km) 102/116bpm [INFb/km] 1cal 61/61rpm 36) 0km - 1:45(0/km) 105/124bpm [INFb/km] 10cal 61/61rpm 37) 0km - 19(0/km) 103/116bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:44(0/km) 104/122bpm [INFb/km] 10cal 61/61rpm 39) 0km - 20(0/km) 103/117bpm [INFb/km] 1cal 61/61rpm 40) 0km - 0(0/km) 103/117bpm [INFb/km] 1cal 61/61rpm Add a comment 0mi, 10:00 Cross - Skipping Working on single leg skipping, not totally successfully! Split Summary === 1) 0km - 10:00(0/km) 125/137bpm [INFb/km] 115cal 69/124rpm Add a comment 3.5mi, 32:08 Run - General Split Summary === 1) 1km - 5:59(5:59/km) 137/144bpm [821b/km] 80cal 10.02/14.24kmph 2) 1km - 6:22(6:22/km) 144/148bpm [916b/km] 87cal 9.43/11.42kmph 3) 1km - 5:45(5:45/km) 143/146bpm [822b/km] 80cal 10.44/11.79kmph 4) 1km - 5:19(5:19/km) 138/145bpm [734b/km] 70cal 11.28/12.19kmph 5) 1km - 5:32(5:32/km) 139/143bpm [768b/km] 73cal 10.86/11.59kmph 6) 0.59km - 3:12(5:28/km) 137/141bpm [748b/km] 39cal 10.99/11.32kmph Add a comment 0mi, 13:57 Cross - Physiotherapy Split Summary === 1) 0km - 13:57(0/km) 121/135bpm [INFb/km] 147cal 64/80rpm Add a comment 1.2mi, 5:01 Bike - Exercise Bike Split Summary === 1) 0km - 5:01(0/km) 120/133bpm [INFb/km] 54cal Add a comment	0.5mi, 11:43 Walk - General Split Summary === 1) 0.84km - 11:43(14:02/km) 102/151bpm [1432b/km] 91cal 51/117rpm 4.27/6.48kmph Add a comment 6.8mi, 52:00 Cross - Row Indoor SS AT: 3 x 8 min @ r26/ 4 min rest (plus warm up and down) Split Summary === 1) 2.03km - 9:00(4:26/km) 122cal 2) 0.11km - 1:00(8:46/km) 6cal 3) 2.07km - 8:00(3:52/km) 143cal 4) 0.29km - 4:00(13:36/km) 21cal 5) 2.06km - 8:00(3:53/km) 142cal 6) 0.29km - 4:00(13:56/km) 21cal 7) 2.05km - 8:00(3:55/km) 139cal 8) 0km - 1:00(31/km) 5604cal 9) 1.96km - 9:00(4:35/km) 114cal Add a comment
Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30
8.2mi, 1:00:00 Cross - Row Indoor SS UT1: 3 x 12 min @ r20-21/ 2 min rest (plus warm up and down) Split Summary === 1) 2.04km - 9:00(4:25/km) 123cal 2) 0.06km - 1:00(18:11/km) 5cal 3) 2.89km - 12:00(4:09/km) 184cal 4) 0.12km - 2:00(16:32/km) 10cal 5) 2.89km - 12:00(4:09/km) 184cal 6) 0.18km - 2:00(11:07/km) 11cal 7) 2.92km - 12:00(4:07/km) 188cal 8) 0.08km - 1:00(12:49/km) 5cal 9) 1.99km - 9:00(4:31/km) 117cal Add a comment	0mi, 12:01 Cross - Stretching Split Summary === 1) 0km - 12:01(0/km) 92/109bpm [INFb/km] 56cal 60/61rpm Add a comment 0mi, 16:56 Cross - CrossFit Abmat sit ups/ cleans 35kg barbell 30/15-28/14-26/13-24/12-22/11-20/10-18/9-16/8-14/7-12/6 reps Split Summary === 1) 0km - 2:03(0/km) 111/143bpm [INFb/km] 18cal 60/62rpm 2) 0km - 2:15(0/km) 124/148bpm [INFb/km] 25cal 58/62rpm 3) 0km - 2:04(0/km) 131/150bpm [INFb/km] 25cal 59/62rpm 4) 0km - 1:58(0/km) 133/151bpm [INFb/km] 24cal 64/69rpm 5) 0km - 1:56(0/km) 134/152bpm [INFb/km] 24cal 60/69rpm 6) 0km - 1:40(0/km) 137/153bpm [INFb/km] 21cal 60/71rpm 7) 0km - 1:34(0/km) 137/152bpm [INFb/km] 20cal 61/70rpm 8) 0km - 1:19(0/km) 141/152bpm [INFb/km] 17cal 58/70rpm 9) 0km - 1:13(0/km) 140/150bpm [INFb/km] 16cal 70/73rpm 10) 0km - 54(0/km) 145/149bpm [INFb/km] 12cal 41/68rpm 11) 0km - 0(0/km) 145/149bpm [INFb/km] 12cal 41/68rpm Add a comment 0mi, 43:57 Cross - Weights Deadlift 93.5, 93.5, 94.5, 95.5, 96 Back squats 66, 68.5, 69.5, 71, 72 Bench press 50.5, 51, 52, 53, 53.5 Pull ups 5 x 8 reps Split Summary === 1) 0km - 24(0/km) 107/116bpm [INFb/km] 2cal 61/61rpm 2) 0km - 1:44(0/km) 114/127bpm [INFb/km] 17cal 61/61rpm 3) 0km - 22(0/km) 108/118bpm [INFb/km] 3cal 61/61rpm 4) 0km - 1:44(0/km) 114/126bpm [INFb/km] 16cal 61/61rpm 5) 0km - 25(0/km) 105/118bpm [INFb/km] 3cal 61/61rpm 6) 0km - 1:45(0/km) 114/126bpm [INFb/km] 16cal 61/61rpm 7) 0km - 25(0/km) 104/121bpm [INFb/km] 3cal 61/61rpm 8) 0km - 1:44(0/km) 114/127bpm [INFb/km] 16cal 61/61rpm 9) 0km - 25(0/km) 104/122bpm [INFb/km] 3cal 61/61rpm 10) 0km - 1:45(0/km) 121/129bpm [INFb/km] 18cal 61/61rpm 11) 0km - 1:47(0/km) 113/127bpm [INFb/km] 15cal 61/61rpm 12) 0km - 1:44(0/km) 119/133bpm [INFb/km] 17cal 61/63rpm 13) 0km - 31(0/km) 112/125bpm [INFb/km] 3cal 61/61rpm 14) 0km - 1:44(0/km) 116/133bpm [INFb/km] 15cal 61/61rpm 15) 0km - 37(0/km) 112/125bpm [INFb/km] 5cal 61/62rpm 16) 0km - 1:45(0/km) 117/132bpm [INFb/km] 15cal 61/63rpm 17) 0km - 37(0/km) 110/125bpm [INFb/km] 4cal 61/61rpm 18) 0km - 1:44(0/km) 116/132bpm [INFb/km] 15cal 60/61rpm 19) 0km - 32(0/km) 112/127bpm [INFb/km] 4cal 61/61rpm 20) 0km - 1:45(0/km) 120/131bpm [INFb/km] 16cal 61/61rpm 21) 0km - 1:20(0/km) 107/119bpm [INFb/km] 7cal 61/61rpm 22) 0km - 1:44(0/km) 107/117bpm [INFb/km] 11cal 61/62rpm 23) 0km - 26(0/km) 105/115bpm [INFb/km] 2cal 61/61rpm 24) 0km - 1:44(0/km) 103/113bpm [INFb/km] 9cal 61/61rpm 25) 0km - 25(0/km) 106/112bpm [INFb/km] 2cal 61/61rpm 26) 0km - 1:45(0/km) 103/111bpm [INFb/km] 8cal 61/62rpm 27) 0km - 36(0/km) 105/113bpm [INFb/km] 3cal 61/61rpm 28) 0km - 1:45(0/km) 104/112bpm [INFb/km] 9cal 61/61rpm 29) 0km - 30(0/km) 103/111bpm [INFb/km] 2cal 61/61rpm 30) 0km - 1:45(0/km) 101/109bpm [INFb/km] 8cal 58/61rpm 31) 0km - 16(0/km) 106/123bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:45(0/km) 106/128bpm [INFb/km] 10cal 61/62rpm 33) 0km - 23(0/km) 100/119bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:44(0/km) 107/125bpm [INFb/km] 10cal 61/61rpm 35) 0km - 16(0/km) 110/121bpm [INFb/km] 1cal 61/61rpm 36) 0km - 1:44(0/km) 109/130bpm [INFb/km] 11cal 61/61rpm 37) 0km - 16(0/km) 109/123bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:45(0/km) 110/128bpm [INFb/km] 11cal 61/61rpm 39) 0km - 19(0/km) 109/118bpm [INFb/km] 1cal 61/61rpm 40) 0km - 0(0/km) 109/118bpm [INFb/km] 1cal 61/61rpm Add a comment 0mi, 11:56 Cross - CrossFit 10 rounds 60 single unders 6 burpees Split Summary === 1) 0km - 1:03(0/km) 107/124bpm [INFb/km] 8cal 70/74rpm 2) 0km - 1:07(0/km) 130/132bpm [INFb/km] 14cal 70/71rpm 3) 0km - 1:15(0/km) 131/135bpm [INFb/km] 16cal 71/76rpm 4) 0km - 1:14(0/km) 132/134bpm [INFb/km] 15cal 71/73rpm 5) 0km - 1:10(0/km) 135/138bpm [INFb/km] 15cal 71/74rpm 6) 0km - 1:14(0/km) 134/137bpm [INFb/km] 16cal 68/74rpm 7) 0km - 1:14(0/km) 136/140bpm [INFb/km] 16cal 69/73rpm 8) 0km - 1:09(0/km) 136/140bpm [INFb/km] 15cal 71/73rpm 9) 0km - 1:08(0/km) 139/142bpm [INFb/km] 15cal 72/76rpm 10) 0km - 1:21(0/km) 138/143bpm [INFb/km] 18cal 74/86rpm 11) 0km - 0(0/km) 138/143bpm [INFb/km] 18cal 74/86rpm Add a comment 1.2mi, 9:00 Cross - Row Indoor Gen Warm down Split Summary === 1) 1.95km - 9:00(4:37/km) 111cal Add a comment 2mi, 16:30 Cross - Row Indoor Ints AT: 8 x 45 sec/ 1:30 rest - Pt 2 reps 2 to 8 Split Summary === 1) 0.16km - 45(4:38/km) 9cal 2) 0.29km - 1:30(5:06/km) 16cal 3) 0.23km - 45(3:12/km) 21cal 4) 0.25km - 1:30(6:00/km) 13cal 5) 0.23km - 45(3:15/km) 20cal 6) 0.22km - 1:30(6:44/km) 11cal 7) 0.23km - 45(3:15/km) 20cal 8) 0.19km - 1:30(8:01/km) 10cal 9) 0.23km - 45(3:18/km) 19cal 10) 0.15km - 1:30(9:44/km) 9cal 11) 0.23km - 45(3:15/km) 20cal 12) 0.23km - 1:30(6:36/km) 11cal 13) 0.23km - 45(3:17/km) 19cal 14) 0.15km - 1:30(9:44/km) 9cal 15) 0.23km - 45(3:12/km) 21cal Add a comment 1.6mi, 11:52 Cross - Row Indoor Ints AN: 8 x 45 sec/ 1:30 rest (Plus warm up and down) Cocked up the set up so this is warm up and rep 1 Split Summary === 1) 2.27km - 10:00(4:24/km) 137cal 2) 0.12km - 1:00(8:33/km) 6cal 3) 0.26km - 52(3:22/km) 21cal Add a comment	0mi, 5:42 Cross - Weights Post-run calf raises Split Summary === 1) 0km - 48(0/km) 108/111bpm [INFb/km] 6cal 61/61rpm 2) 0km - 1:40(0/km) 99/114bpm [INFb/km] 11cal 61/61rpm 3) 0km - 55(0/km) 103/113bpm [INFb/km] 6cal 61/61rpm 4) 0km - 1:28(0/km) 98/116bpm [INFb/km] 9cal 61/61rpm 5) 0km - 52(0/km) 105/114bpm [INFb/km] 6cal 61/62rpm Add a comment 6.5mi, 1:00:37 Run - Medium Long Run Split Summary === 1) 1km - 6:00(6:00/km) 140/145bpm [839b/km] 84cal 10.01/11.76kmph 2) 1km - 5:54(5:54/km) 141/144bpm [831b/km] 84cal 10.17/10.71kmph 3) 1km - 5:38(5:38/km) 140/145bpm [789b/km] 79cal 10.65/11.56kmph 4) 1km - 5:52(5:52/km) 142/146bpm [833b/km] 82cal 10.22/10.98kmph 5) 1km - 5:48(5:48/km) 140/144bpm [812b/km] 79cal 10.34/11.19kmph 6) 1km - 5:53(5:53/km) 142/145bpm [836b/km] 81cal 10.19/10.81kmph 7) 1km - 5:46(5:46/km) 143/147bpm [824b/km] 79cal 10.41/10.85kmph 8) 1km - 6:10(6:10/km) 141/146bpm [868b/km] 79cal 9.74/10.85kmph 9) 1km - 5:44(5:44/km) 144/148bpm [826b/km] 78cal 10.47/10.95kmph 10) 1km - 5:34(5:34/km) 142/147bpm [790b/km] 72cal 10.79/11.19kmph 11) 0.42km - 2:19(5:36/km) 141/147bpm [789b/km] 28cal 10.73/10.81kmph 26th Sep 2023, 7:44pm Fenland Flier wrote: Fantastic, a great hours running mate. 26th Sep 2023, 7:51pm Nellers wrote: Thanks, FF. I'm really enjoying just being able to run again! It's great isn't it?:-) 26th Sep 2023, 8:01pm Fenland Flier wrote: It sure is. I'm enjoying it with no pressure for race training. Add a comment 0mi, 15:08 Cross - Physiotherapy Split Summary === 1) 0km - 15:08(0/km) 124/136bpm [INFb/km] 171cal 69/125rpm Add a comment 1.9mi, 7:31 Bike - Exercise Bike Split Summary === 1) 0km - 7:31(0/km) 123/136bpm [INFb/km] 88cal Add a comment 7.7mi, 58:30 Cross - Row Indoor SS 7AT: 4 x 7 min @ r26-27/3:30 rest (plus warm up and down) Split Summary === 1) 1.98km - 9:00(4:32/km) 117cal 2) 0.04km - 1:00(23:15/km) 5cal 3) 1.79km - 7:00(3:55/km) 121cal 4) 0.48km - 3:30(7:15/km) 24cal 5) 1.77km - 7:00(3:57/km) 119cal 6) 0.43km - 3:30(8:12/km) 22cal 7) 1.76km - 7:00(3:59/km) 118cal 8) 0.42km - 3:30(8:19/km) 22cal 9) 1.77km - 7:00(3:58/km) 118cal 10) 0.07km - 1:00(15:09/km) 5cal 11) 1.91km - 9:00(4:42/km) 109cal Add a comment	0mi, 23:09 Cross - CrossFit 6-12-18-24-18-12-6 reps Dumbbell thrusters 2 x 7.5kg press ups anchored leg raises Split Summary === 1) 0km - 1:04(0/km) 114/121bpm [INFb/km] 9cal 61/61rpm 2) 0km - 2:14(0/km) 123/136bpm [INFb/km] 25cal 53/61rpm 3) 0km - 3:59(0/km) 123/141bpm [INFb/km] 44cal 64/119rpm 4) 0km - 6:32(0/km) 123/146bpm [INFb/km] 68cal 61/66rpm 5) 0km - 4:42(0/km) 124/149bpm [INFb/km] 47cal 61/61rpm 6) 0km - 3:06(0/km) 127/142bpm [INFb/km] 32cal 61/61rpm 7) 0km - 1:33(0/km) 127/135bpm [INFb/km] 16cal 61/61rpm 8) 0km - 0(0/km) 121/121bpm [INFb/km] 61/61rpm Add a comment 0mi, 43:00 Cross - Weights Back squat 66, 68.5, 69.5, 71, 72 Cleans 5 x 5 @ 55kg Strict overhead press 35.5, 35.5, 36, 36, 37 Pull ups 5 x 8 Garmin seems to have lost the recording for this session. Add a comment 0mi, 10:17 Cross - CrossFit 20 rounds 8 slamball cleans 9kg 12 air squats Split Summary === 1) 0km - 53(0/km) 97/110bpm [INFb/km] 5cal 45/61rpm 2) 0km - 59(0/km) 113/118bpm [INFb/km] 9cal 43/61rpm 3) 0km - 58(0/km) 115/118bpm [INFb/km] 9cal 58/63rpm 4) 0km - 1:01(0/km) 116/119bpm [INFb/km] 10cal 46/61rpm 5) 0km - 1:01(0/km) 116/119bpm [INFb/km] 10cal 44/61rpm 6) 0km - 1:00(0/km) 118/121bpm [INFb/km] 10cal 43/62rpm 7) 0km - 1:02(0/km) 119/122bpm [INFb/km] 10cal 51/62rpm 8) 0km - 1:11(0/km) 118/121bpm [INFb/km] 12cal 52/70rpm 9) 0km - 1:05(0/km) 120/123bpm [INFb/km] 11cal 57/62rpm 10) 0km - 1:06(0/km) 120/124bpm [INFb/km] 11cal 61/61rpm 11) 0km - 0(0/km) 120/124bpm [INFb/km] 11cal 61/61rpm Add a comment 0mi, 32:19 Cross - Mobility Split Summary === 1) 0km - 32:19(0/km) 72/111bpm [INFb/km] 91cal 60/60rpm Add a comment	5.4mi, 41:00 Cross - Row Indoor Ints TR: 4 x 3 min @ r28-30/ 3 min rest (plus wu and wd) Split Summary === 1) 2.02km - 9:00(4:27/km) 121cal 2) 0.09km - 1:00(11:46/km) 5cal 3) 0.82km - 3:00(3:41/km) 60cal 4) 0.4km - 3:00(7:32/km) 20cal 5) 0.82km - 3:00(3:40/km) 60cal 6) 0.42km - 3:00(7:07/km) 21cal 7) 0.82km - 3:00(3:40/km) 60cal 8) 0.4km - 3:00(7:35/km) 20cal 9) 0.81km - 3:00(3:42/km) 59cal 10) 0.05km - 1:00(18:52/km) 5cal 11) 1.98km - 9:00(4:33/km) 116cal Add a comment	0.5mi, 14:51 Walk - General Split Summary === 1) 0.75km - 14:51(19:48/km) 85/95bpm [1682b/km] 75cal 55/74rpm 3.03/5.17kmph Add a comment 0.4mi, 9:14 Walk - General Split Summary === 1) 0.63km - 9:14(14:38/km) 86/127bpm [1259b/km] 50cal 52/60rpm 4.1/5.27kmph Add a comment 1.4mi, 56:36 Walk - General Split Summary === 1) 1km - 19:43(19:43/km) 96/133bpm [1893b/km] 129cal 51/60rpm 3.04/5.04kmph 2) 1km - 20:13(20:12/km) 96/122bpm [1939b/km] 112cal 52/61rpm 2.97/5.58kmph 3) 0.31km - 16:40(54:38/km) 83/116bpm [4534b/km] 66cal 54/62rpm 1.1/5.04kmph Add a comment 0.9mi, 32:31 Walk - General Split Summary === 1) 1km - 27:27(27:26/km) 85/119bpm [2332b/km] 135cal 50/63rpm 2.19/6.08kmph 2) 0.37km - 5:04(13:37/km) 82/89bpm [1116b/km] 20cal 60/60rpm 4.41/6.18kmph Add a comment 3.4mi, 35:27 Run - General Split Summary === 1) 1km - 6:38(6:38/km) 127/136bpm [843b/km] 84cal 9.04/11.05kmph 2) 1km - 6:56(6:56/km) 119/134bpm [826b/km] 68cal 8.64/10.95kmph 3) 1km - 6:47(6:47/km) 123/135bpm [834b/km] 68cal 8.85/12.12kmph 4) 1km - 6:00(6:00/km) 137/142bpm [822b/km] 80cal 9.99/10.85kmph 5) 1km - 6:02(6:02/km) 136/141bpm [820b/km] 78cal 9.95/10.68kmph 6) 0.54km - 3:04(5:39/km) 133/139bpm [751b/km] 38cal 10.62/11.08kmph Add a comment	-

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Nellers M50 Essex

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Nellers
M50 Essex