Nellers

M50 Essex

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STATUS Is normal eh?

Races
140
Miles
11531
Miles
463
Miles
10950
Miles
170
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
One's personal space is a right! - Worf, son of Mogh Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? For a new runner: Slow down. You're almost certainly running too fast. Training is not racing.

Recent Blogs
The First Hurdle	5th Apr
Enough is plenty	23rd Mar
And we go again......	Mar 2024
Twin Peaks	Mar 2024
2024 Balanced Scorecard	Dec 2023

My parkrun
No parkrun selected

Recent Training
18th Apr	Mobility	0mi	13:08
18th Apr	Pool	1.1mi	38:13
17th Apr	Mobility	0mi	12:31
17th Apr	Mobility	0mi	15:43
16th Apr	Row Indoor SS	5.8mi	40:00

12 Month Benchmarks	Run	Bike
Mile	7:40	2:24
5k	26:27	9:41
5mi	43:22	15:50
10k	54:17	20:24

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 932 Cross 932 Run 124 Swim 124 Walk 62

Recent Threads
OTDIFH
Connections (Only Connect fans)
Indoor Rowing
FOOTBALL
Pro cycling thread
FishEveryone: the Fetchland swimming wire

Buddies (84)

Followers (62)

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	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 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
2 Dec	The Hurtbox of Crackers 400m	1:21	59.89	400m
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	The Big Fetch Mile - Derby - 400m SB	1:21	59.89	400m
2 Sep	Braunstone parkrun	24:08	59.12	5km
2 Sep	Big Fetch Mile - Derby	6:11	67.83	1mi
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	Jingle Mile V: The Final Front Ear SB	6:31	63.88	1mi
10 Dec	The Turkeys' Escape and Evasion 800m SB	3:00	62.39	800m
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
2024	1	3	6	2	0	0	0	0	0	0	0	0	12
2024	10.2	15.1	16.1	10.2	0	0	0	0	0	0	0	0	51.5
2024	0	1	10	2	0	0	0	0	0	0	0	0	13
2024	69	111	98	47	0	0	0	0	0	0	0	0	324
2023	5	7	2	4	6	2	1	8	10	1	5	8	59
2023	0	0	0	0	0	0	0	0	0	0	0	5.9	5.9
2023	19	20	4	0	12	28	30	39	42	44	47	31	314
2023	83	73	10	43	190	212	168	74	33	34	46	40	1006
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

Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29
0.6mi, 10:42 Walk - General 1) 1km - 10:28(10:27/km) 112/124bpm [1170b/km] 101cal 57/63rpm 5.74/6.55kmph 2) 0.03km - 15(9:06/km) 113/114bpm [1029b/km] 2cal 56/58rpm 6.59/5.88kmph Add a comment 3.1mi, 22:08 Cross - Row Indoor SS UT2: 5km @ r20 as a longer warm down from the TT 1) 5km - 22:08(4:26/km) 299cal Add a comment 1.2mi, 7:20 Cross - Row Indoor TT 2km TT. Just a progress check. 8 seconds improvement over (I think) 6 weeks, and that's just off base. 1) 2km - 7:20(3:40/km) 144cal Add a comment 2.1mi, 15:05 Cross - Row Indoor Gen Warming up for the 2k TT 1) 3.41km - 15:05(4:25/km) 204cal Add a comment	1.6mi, 57:34 Swim - Pool Ascending pyramid: 300m wu 400 2 x 300 3 x 200 4 x 100 300 wd 1) 0.3km - 6:05(20:18/km) 72cal 26/rpm 2.96/3.53kmph 2) 0km - 1:00(0/km) 3) 0.4km - 7:34(18:54/km) 96cal 28/rpm 3.18/3.51kmph 4) 0km - 40(0/km) 5) 0.3km - 5:44(19:06/km) 72cal 29/rpm 3.14/3.45kmph 6) 0km - 30(0/km) 7) 0.3km - 5:50(19:28/km) 72cal 28/rpm 3.08/3.4kmph 8) 0km - 1:01(0/km) 9) 0.2km - 3:51(19:16/km) 48cal 29/rpm 3.11/3.47kmph 10) 0km - 21(0/km) 11) 0.2km - 3:55(19:35/km) 48cal 28/rpm 3.06/3.45kmph 12) 0km - 20(0/km) 13) 0.2km - 4:21(21:44/km) 48cal 30/rpm 3.07/3.49kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:52(18:35/km) 24cal 30/rpm 3.23/3.36kmph 16) 0km - 10(0/km) 17) 0.1km - 1:55(19:09/km) 24cal 29/rpm 3.13/3.38kmph 18) 0km - 10(0/km) 19) 0.1km - 1:56(19:21/km) 24cal 30/rpm 3.1/3.37kmph 20) 0km - 11(0/km) 21) 0.1km - 1:56(19:24/km) 24cal 30/rpm 3.09/3.3kmph 22) 0km - 1:01(0/km) 23) 0.3km - 6:11(20:36/km) 72cal 28/rpm 2.91/3.19kmph Add a comment	0mi, 55:54 Cross - Weights Deadlift 61, 63.5, 66, 68.5, 71 Cleans 5 x 5 @ 40 Strict overhead press 28.5, 29.5, 30.5, 31, 32 Knees to elbows 7 x 10 Pull ups 6 x 7 1) 0km - 28(0/km) 101/112bpm [INFb/km] 2cal 61/61rpm 2) 0km - 1:39(0/km) 104/116bpm [INFb/km] 13cal 61/61rpm 3) 0km - 20(0/km) 102/107bpm [INFb/km] 2cal 61/62rpm 4) 0km - 1:40(0/km) 103/115bpm [INFb/km] 12cal 61/62rpm 5) 0km - 21(0/km) 102/107bpm [INFb/km] 2cal 61/61rpm 6) 0km - 1:39(0/km) 105/114bpm [INFb/km] 12cal 61/63rpm 7) 0km - 24(0/km) 107/110bpm [INFb/km] 3cal 61/61rpm 8) 0km - 1:40(0/km) 107/116bpm [INFb/km] 13cal 61/61rpm 9) 0km - 25(0/km) 102/111bpm [INFb/km] 2cal 61/61rpm 10) 0km - 1:39(0/km) 110/119bpm [INFb/km] 14cal 60/61rpm 11) 0km - 25(0/km) 114/127bpm [INFb/km] 3cal 61/61rpm 12) 0km - 1:39(0/km) 119/135bpm [INFb/km] 16cal 61/61rpm 13) 0km - 27(0/km) 112/124bpm [INFb/km] 3cal 61/61rpm 14) 0km - 1:39(0/km) 113/130bpm [INFb/km] 14cal 61/61rpm 15) 0km - 25(0/km) 110/123bpm [INFb/km] 3cal 61/61rpm 16) 0km - 1:39(0/km) 114/132bpm [INFb/km] 14cal 61/61rpm 17) 0km - 27(0/km) 110/127bpm [INFb/km] 3cal 61/61rpm 18) 0km - 1:40(0/km) 115/134bpm [INFb/km] 14cal 61/61rpm 19) 0km - 27(0/km) 114/127bpm [INFb/km] 3cal 61/61rpm 20) 0km - 1:39(0/km) 114/130bpm [INFb/km] 13cal 61/61rpm 21) 0km - 23(0/km) 112/119bpm [INFb/km] 2cal 61/61rpm 22) 0km - 1:39(0/km) 105/117bpm [INFb/km] 10cal 61/61rpm 23) 0km - 20(0/km) 108/116bpm [INFb/km] 2cal 61/61rpm 24) 0km - 1:39(0/km) 101/115bpm [INFb/km] 9cal 61/61rpm 25) 0km - 24(0/km) 105/114bpm [INFb/km] 2cal 61/61rpm 26) 0km - 1:39(0/km) 101/111bpm [INFb/km] 9cal 60/61rpm 27) 0km - 24(0/km) 106/115bpm [INFb/km] 2cal 61/61rpm 28) 0km - 1:40(0/km) 100/114bpm [INFb/km] 8cal 61/61rpm 29) 0km - 23(0/km) 103/115bpm [INFb/km] 2cal 60/61rpm 30) 0km - 1:40(0/km) 103/114bpm [INFb/km] 9cal 59/61rpm 31) 0km - 24(0/km) 108/118bpm [INFb/km] 2cal 61/61rpm 32) 0km - 1:40(0/km) 104/119bpm [INFb/km] 9cal 60/61rpm 33) 0km - 26(0/km) 106/117bpm [INFb/km] 2cal 61/61rpm 34) 0km - 1:39(0/km) 105/118bpm [INFb/km] 10cal 61/62rpm 35) 0km - 25(0/km) 109/118bpm [INFb/km] 2cal 61/61rpm 36) 0km - 1:40(0/km) 103/118bpm [INFb/km] 9cal 60/61rpm 37) 0km - 29(0/km) 105/117bpm [INFb/km] 2cal 61/61rpm 38) 0km - 1:39(0/km) 104/118bpm [INFb/km] 9cal 61/61rpm 39) 0km - 25(0/km) 109/121bpm [INFb/km] 2cal 61/61rpm 40) 0km - 1:40(0/km) 103/122bpm [INFb/km] 9cal 61/61rpm 41) 0km - 26(0/km) 110/123bpm [INFb/km] 2cal 61/61rpm 42) 0km - 1:39(0/km) 105/124bpm [INFb/km] 10cal 61/61rpm 43) 0km - 31(0/km) 109/120bpm [INFb/km] 3cal 61/61rpm 44) 0km - 1:39(0/km) 105/121bpm [INFb/km] 9cal 61/61rpm 45) 0km - 28(0/km) 99/112bpm [INFb/km] 2cal 61/61rpm 46) 0km - 1:39(0/km) 105/120bpm [INFb/km] 9cal 61/62rpm 47) 0km - 16(0/km) 101/109bpm [INFb/km] 1cal 61/62rpm 48) 0km - 1:39(0/km) 105/120bpm [INFb/km] 9cal 61/61rpm 49) 0km - 17(0/km) 99/108bpm [INFb/km] 1cal 61/61rpm 50) 0km - 1:40(0/km) 105/120bpm [INFb/km] 9cal 57/61rpm 51) 0km - 18(0/km) 100/111bpm [INFb/km] 1cal 61/61rpm 52) 0km - 1:39(0/km) 107/120bpm [INFb/km] 9cal 61/61rpm 53) 0km - 21(0/km) 101/111bpm [INFb/km] 1cal 61/61rpm 54) 0km - 1:39(0/km) 102/120bpm [INFb/km] 9cal 61/61rpm 55) 0km - 24(0/km) 100/111bpm [INFb/km] 1cal 61/61rpm 56) 0km - 1(0/km) 100/111bpm [INFb/km] 1cal 61/61rpm Add a comment 1.3mi, 12:23 Run - General 1) 1km - 5:51(5:51/km) 136/143bpm [795b/km] 79cal 10.26/11.79kmph 2) 1km - 6:02(6:02/km) 136/144bpm [821b/km] 82cal 9.94/10.65kmph 3) 0.09km - 30(5:37/km) 136/137bpm [765b/km] 6cal 10.67/10.65kmph Add a comment 0mi, 17:52 Cross - Physiotherapy 1) 0km - 17:52(0/km) 118/134bpm [INFb/km] 178cal 69/92rpm Add a comment 1.2mi, 5:01 Bike - Exercise Bike 1) 0km - 5:01(0/km) 117/133bpm [INFb/km] 52cal Add a comment 0.8mi, 6:05 Cross - Row Indoor Gen Easy warm down 1) 1.32km - 6:05(4:37/km) 76cal Add a comment 6.1mi, 44:00 Cross - Row Indoor SS UT1: 2 x 20 min @ r22/ 2 min rest 1) 4.8km - 20:00(4:10/km) 306cal 2) 0.21km - 2:00(9:41/km) 12cal 3) 4.82km - 20:00(4:09/km) 307cal 4) 0.02km - 2:00(1:56:17/km) 10cal Add a comment 1.3mi, 9:00 Cross - Row Indoor Gen Warm up 1) 2.04km - 9:00(4:25/km) 123cal Add a comment	1.1mi, 39:44 Swim - Pool 400-350-300-250-200-150-100-50 1) 0.4km - 8:48(20:42/km) 101cal 25/rpm 2.9/3.28kmph 2) 0km - 25(0/km) 3) 0.35km - 6:51(19:34/km) 84cal 28/rpm 3.07/3.56kmph 4) 0km - 43(0/km) 5) 0.3km - 5:59(19:57/km) 72cal 29/rpm 3.01/3.43kmph 6) 0km - 26(0/km) 7) 0.25km - 5:01(20:03/km) 60cal 28/rpm 2.99/3.14kmph 8) 0km - 21(0/km) 9) 0.2km - 4:05(20:24/km) 48cal 28/rpm 2.94/3.25kmph 10) 0km - 23(0/km) 11) 0.15km - 3:04(20:24/km) 36cal 29/rpm 2.94/3.2kmph 12) 0km - 16(0/km) 13) 0.1km - 2:05(20:55/km) 24cal 28/rpm 2.87/3.09kmph 14) 0km - 15(0/km) 15) 0.05km - 1:03(20:56/km) 12cal 27/rpm 2.87/3.27kmph 26th Mar 2024, 11:03am GregP wrote: Odd leg sheep 26th Mar 2024, 12:36pm Nellers wrote: He was in there swimming in circles. ;-) 26th Mar 2024, 4:06pm GregP wrote: Are you familiar with using inflated cows as lilos? It came up in the lecture last night https://www.lookandlearn.com/history-images/M702743/Inflating-cow-hides-to-float-down-a-Himalayan-river-in-British-India 26th Mar 2024, 7:05pm Nellers wrote: Persian river crossings? 26th Mar 2024, 9:30pm GregP wrote: Apparently the posh set used them recreationally in the Nile. 26th Mar 2024, 9:49pm Nellers wrote: That I did not know. Add a comment	0.7mi, 10:26 Walk - General 1) 1km - 9:55(9:54/km) 107/121bpm [1059b/km] 86cal 61/65rpm 6.06/6.75kmph 2) 0.06km - 31(9:21/km) 113/114bpm [1056b/km] 5cal 63/65rpm 6.42/6.69kmph Add a comment 0mi, 58:13 Cross - Weights Deadlift 63.5, 66, 68.5, 71, 73.5 Back squat 56, 58.5, 61, 63 Bench press 38.5, 39.5, 41, 43, 43.5 Pull ups 6 x 7 Abmat sit ups 10 x 15 Dropped the last set on squats as my back twinged. 1) 0km - 22(0/km) 96/106bpm [INFb/km] 1cal 60/60rpm 2) 0km - 1:40(0/km) 101/113bpm [INFb/km] 11cal 60/60rpm 3) 0km - 20(0/km) 95/105bpm [INFb/km] 1cal 60/60rpm 4) 0km - 1:39(0/km) 101/112bpm [INFb/km] 10cal 60/60rpm 5) 0km - 25(0/km) 96/107bpm [INFb/km] 2cal 60/60rpm 6) 0km - 1:39(0/km) 101/114bpm [INFb/km] 10cal 60/61rpm 7) 0km - 21(0/km) 95/106bpm [INFb/km] 1cal 61/62rpm 8) 0km - 1:40(0/km) 101/113bpm [INFb/km] 11cal 61/62rpm 9) 0km - 22(0/km) 94/103bpm [INFb/km] 1cal 60/60rpm 10) 0km - 1:39(0/km) 109/120bpm [INFb/km] 12cal 60/61rpm 11) 0km - 1:04(0/km) 105/112bpm [INFb/km] 7cal 60/61rpm 12) 0km - 1:39(0/km) 107/120bpm [INFb/km] 12cal 61/63rpm 13) 0km - 31(0/km) 103/113bpm [INFb/km] 3cal 61/63rpm 14) 0km - 1:39(0/km) 106/121bpm [INFb/km] 12cal 61/61rpm 15) 0km - 34(0/km) 105/117bpm [INFb/km] 3cal 61/61rpm 16) 0km - 1:40(0/km) 104/120bpm [INFb/km] 11cal 61/63rpm 17) 0km - 1:49(0/km) 109/121bpm [INFb/km] 13cal 60/61rpm 18) 0km - 1:06(0/km) 92/97bpm [INFb/km] 4cal 60/61rpm 19) 0km - 17(0/km) 92/94bpm [INFb/km] 1cal 60/61rpm 20) 0km - 1:39(0/km) 97/104bpm [INFb/km] 8cal 60/62rpm 21) 0km - 1:01(0/km) 95/101bpm [INFb/km] 4cal 60/60rpm 22) 0km - 1:40(0/km) 91/99bpm [INFb/km] 7cal 60/62rpm 23) 0km - 19(0/km) 84/93bpm [INFb/km] 61/61rpm 24) 0km - 1:39(0/km) 94/102bpm [INFb/km] 7cal 60/60rpm 25) 0km - 22(0/km) 87/95bpm [INFb/km] 1cal 60/60rpm 26) 0km - 1:39(0/km) 91/98bpm [INFb/km] 7cal 60/61rpm 27) 0km - 20(0/km) 89/96bpm [INFb/km] 1cal 60/60rpm 28) 0km - 1:40(0/km) 93/98bpm [INFb/km] 7cal 60/60rpm 29) 0km - 20(0/km) 90/94bpm [INFb/km] 1cal 60/60rpm 30) 0km - 1:39(0/km) 94/98bpm [INFb/km] 7cal 60/61rpm 31) 0km - 21(0/km) 93/105bpm [INFb/km] 1cal 63/64rpm 32) 0km - 1:40(0/km) 103/116bpm [INFb/km] 10cal 62/84rpm 33) 0km - 24(0/km) 93/108bpm [INFb/km] 1cal 84/84rpm 34) 0km - 1:39(0/km) 99/112bpm [INFb/km] 8cal 60/62rpm 35) 0km - 14(0/km) 93/105bpm [INFb/km] 1cal 60/60rpm 36) 0km - 1:40(0/km) 92/111bpm [INFb/km] 7cal 61/61rpm 37) 0km - 18(0/km) 94/106bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:39(0/km) 90/113bpm [INFb/km] 7cal 60/60rpm 39) 0km - 19(0/km) 94/109bpm [INFb/km] 1cal 61/61rpm 40) 0km - 1:40(0/km) 92/115bpm [INFb/km] 7cal 61/61rpm 41) 0km - 28(0/km) 94/107bpm [INFb/km] 2cal 61/61rpm 42) 0km - 1:39(0/km) 95/115bpm [INFb/km] 8cal 61/61rpm 43) 0km - 35(0/km) 89/94bpm [INFb/km] 2cal 61/61rpm 44) 0km - 43(0/km) 92/99bpm [INFb/km] 3cal 57/61rpm 45) 0km - 35(0/km) 91/95bpm [INFb/km] 2cal 57/61rpm 46) 0km - 47(0/km) 88/96bpm [INFb/km] 3cal 61/61rpm 47) 0km - 35(0/km) 91/93bpm [INFb/km] 2cal 61/61rpm 48) 0km - 54(0/km) 86/96bpm [INFb/km] 3cal 61/61rpm 49) 0km - 35(0/km) 89/95bpm [INFb/km] 2cal 61/61rpm 50) 0km - 43(0/km) 88/97bpm [INFb/km] 2cal 61/61rpm 51) 0km - 33(0/km) 89/95bpm [INFb/km] 2cal 61/61rpm 52) 0km - 56(0/km) 86/98bpm [INFb/km] 3cal 61/61rpm 53) 0km - 35(0/km) 89/92bpm [INFb/km] 2cal 61/61rpm 54) 0km - 49(0/km) 87/96bpm [INFb/km] 3cal 61/61rpm 55) 0km - 35(0/km) 90/93bpm [INFb/km] 2cal 59/61rpm 56) 0km - 58(0/km) 84/96bpm [INFb/km] 3cal 59/61rpm 57) 0km - 35(0/km) 90/93bpm [INFb/km] 2cal 59/61rpm 58) 0km - 1:06(0/km) 82/97bpm [INFb/km] 4cal 57/61rpm 59) 0km - 36(0/km) 90/96bpm [INFb/km] 2cal 59/61rpm 60) 0km - 43(0/km) 91/99bpm [INFb/km] 3cal 61/61rpm 61) 0km - 35(0/km) 90/95bpm [INFb/km] 2cal 61/61rpm 62) 0km - 0(0/km) 90/95bpm [INFb/km] 2cal 61/61rpm Add a comment 1.2mi, 8:37 Cross - Rowing - Indoor 1) 0km - 2:18(0/km) 113/125bpm [INFb/km] 20cal 2) 0km - 2:13(0/km) 125/131bpm [INFb/km] 25cal 3) 0km - 2:07(0/km) 133/138bpm [INFb/km] 25cal 4) 0km - 2:00(0/km) 142/146bpm [INFb/km] 26cal Add a comment 6.5mi, 46:00 Cross - Row Indoor SS UT1: 30 min @ r22 (plus wu & wd) 1) 2.05km - 9:00(4:24/km) 123cal 2) 0.05km - 1:00(19:36/km) 5cal 3) 7.11km - 30:00(4:13/km) 447cal 4) 0.07km - 1:00(13:42/km) 5cal 5) 1.09km - 5:00(4:34/km) 64cal Add a comment	-	0.7mi, 10:34 Walk - General 1) 1km - 9:59(9:58/km) 99/109bpm [987b/km] 71cal 60/65rpm 6.02/6.75kmph 2) 0.06km - 36(9:26/km) 110/118bpm [1038b/km] 5cal 61/63rpm 6.36/6.42kmph Add a comment 1.1mi, 36:45 Swim - Pool Busy this morning but a double lane so plenty of overtaking space. Decided to just swim until I hit traffic, then managed to get in sync with the group somehow and swam a continuous 1k for the first time. 1) 1km - 18:35(18:35/km) 240cal 28/rpm 3.23/3.6kmph 2) 0km - 1:52(0/km) 3) 0.4km - 7:32(18:50/km) 96cal 29/rpm 3.19/3.88kmph 4) 0km - 41(0/km) 5) 0.4km - 8:05(20:14/km) 96cal 29/rpm 2.97/3.97kmph 30th Mar 2024, 8:08am GregP wrote: Ogdo dal Add a comment
Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5
12.4mi, 50:01 Bike - Exercise Bike 1) 0km - 50:01(0/km) 135/145bpm [INFb/km] 625cal Add a comment 0mi, 3:23 Cross - Rowing - Indoor 1) 0km - 3:23(0/km) 119/133bpm [INFb/km] 34cal Add a comment 0mi, 38 Cross - Rowing - Indoor 1) 0km - 38(0/km) 95/104bpm [INFb/km] 3cal Add a comment	1.2mi, 42:00 Swim - Pool Double pyramid. Quiet pool. Felt pretty good. 1) 0.3km - 5:40(18:53/km) 72cal 28/rpm 3.18/3.99kmph 2) 0km - 41(0/km) 3) 0.1km - 1:44(17:17/km) 24cal 30/rpm 3.47/3.93kmph 4) 0km - 10(0/km) 5) 0.15km - 2:41(17:56/km) 36cal 30/rpm 3.34/3.44kmph 6) 0km - 16(0/km) 7) 0.2km - 3:38(18:09/km) 48cal 29/rpm 3.31/3.53kmph 8) 0km - 20(0/km) 9) 0.15km - 2:39(17:41/km) 36cal 30/rpm 3.39/4.23kmph 10) 0km - 16(0/km) 11) 0.1km - 1:46(17:37/km) 24cal 30/rpm 3.41/3.6kmph 12) 0km - 10(0/km) 13) 0.1km - 1:58(19:44/km) 24cal 28/rpm 3.04/3.3kmph 14) 0km - 1:01(0/km) 15) 0.1km - 1:45(17:25/km) 24cal 30/rpm 3.44/3.57kmph 16) 0km - 10(0/km) 17) 0.15km - 2:47(18:34/km) 36cal 31/rpm 3.23/3.57kmph 18) 0km - 16(0/km) 19) 0.2km - 3:43(18:33/km) 48cal 30/rpm 3.24/3.45kmph 20) 0km - 20(0/km) 21) 0.15km - 2:41(17:56/km) 36cal 31/rpm 3.34/3.49kmph 22) 0km - 16(0/km) 23) 0.1km - 1:49(18:13/km) 24cal 30/rpm 3.29/3.74kmph 24) 0km - 11(0/km) 25) 0.1km - 2:09(21:33/km) 24cal 27/rpm 2.78/3kmph 26) 0km - 46(0/km) 27) 0.1km - 2:07(21:06/km) 24cal 26/rpm 2.84/3.12kmph Add a comment	0.7mi, 10:18 Walk - General 1) 1km - 9:55(9:55/km) 95/110bpm [942b/km] 64cal 61/65rpm 6.05/6.62kmph 2) 0.04km - 23(8:53/km) 89/91bpm [791b/km] 2cal 60/61rpm 6.75/6.21kmph Add a comment 1.6mi, 58:13 Swim - Pool Ascending pyramid. Felt very tired and heavy. 1) 0.3km - 5:49(19:24/km) 72cal 27/rpm 3.09/3.44kmph 2) 0km - 1:00(0/km) 3) 0.4km - 7:33(18:52/km) 96cal 29/rpm 3.18/3.6kmph 4) 0km - 40(0/km) 5) 0.3km - 5:46(19:13/km) 72cal 29/rpm 3.12/3.5kmph 6) 0km - 30(0/km) 7) 0.3km - 6:02(20:07/km) 72cal 28/rpm 2.98/3.3kmph 8) 0km - 1:01(0/km) 9) 0.2km - 4:03(20:14/km) 48cal 29/rpm 2.97/3.3kmph 10) 0km - 20(0/km) 11) 0.2km - 4:02(20:09/km) 48cal 29/rpm 2.98/3.26kmph 12) 0km - 20(0/km) 13) 0.2km - 3:59(19:56/km) 48cal 29/rpm 3.01/3.55kmph 14) 0km - 1:01(0/km) 15) 0.1km - 1:55(19:13/km) 24cal 29/rpm 3.12/3.23kmph 16) 0km - 11(0/km) 17) 0.1km - 1:57(19:30/km) 24cal 28/rpm 3.08/3.24kmph 18) 0km - 10(0/km) 19) 0.1km - 1:58(19:45/km) 24cal 30/rpm 3.04/3.2kmph 20) 0km - 11(0/km) 21) 0.1km - 2:01(20:07/km) 24cal 29/rpm 2.98/3.1kmph 22) 0km - 1:00(0/km) 23) 0.3km - 6:43(22:25/km) 72cal 26/rpm 2.68/3.07kmph Add a comment	15.5mi, 1:02:31 Bike - Exercise Bike 1) 0km - 1:02:31(0/km) 136/150bpm [INFb/km] 778cal Add a comment	1.5mi, 11:03 Cross - Row Indoor Gen Test row to see if my back copes, and it did. Turned the drag factor down to 125. 3 min @ 18/ 2 @ 20/ 1 @ 22/ 2 @ 20/ 3 @ 18 1) 2.47km - 11:03(4:29/km) 146cal 4th Apr 2024, 7:46am Cats Whiskers wrote: Good news! Add a comment 1.1mi, 40:52 Swim - Pool HRV advised to limit intensity. Pool was busy anyway so I did a random traffic dodging session. 1) 0.15km - 2:58(19:50/km) 36cal 27/rpm 3.03/3.25kmph 2) 0km - 8(0/km) 3) 0.05km - 1:02(20:34/km) 12cal 24/rpm 2.92/3.13kmph 4) 0km - 6(0/km) 5) 0.15km - 3:02(20:10/km) 36cal 25/rpm 2.97/3.4kmph 6) 0km - 11(0/km) 7) 0.2km - 3:59(19:55/km) 48cal 27/rpm 3.01/3.63kmph 8) 0km - 11(0/km) 9) 0.2km - 4:00(19:58/km) 48cal 27/rpm 3/3.45kmph 10) 0km - 25(0/km) 11) 0.15km - 2:55(19:23/km) 36cal 29/rpm 3.1/3.93kmph 12) 0km - 21(0/km) 13) 0.1km - 1:56(19:24/km) 24cal 29/rpm 3.09/3.59kmph 14) 0km - 16(0/km) 15) 0.1km - 1:59(19:49/km) 24cal 28/rpm 3.03/3.38kmph 16) 0km - 6(0/km) 17) 0.1km - 2:00(20:03/km) 24cal 27/rpm 2.99/3.2kmph 18) 0km - 1:52(0/km) 19) 0.05km - 57(18:53/km) 12cal 28/rpm 3.18/3.56kmph 20) 0km - 40(0/km) 21) 0.25km - 5:04(20:17/km) 60cal 29/rpm 2.96/3.28kmph 22) 0km - 24(0/km) 23) 0.2km - 4:06(20:29/km) 48cal 27/rpm 2.93/3.24kmph 24) 0km - 13(0/km) 25) 0.1km - 2:02(20:15/km) 24cal 28/rpm 2.96/3.48kmph Add a comment	-	3.1mi, 21:53 Cross - Row Indoor SS 1) 5km - 21:53(4:23/km) 301cal Add a comment
Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12
1.4mi, 50:49 Swim - Pool "Beginners speedwork session" 200m warm up 4 x 50 m increasing pace each 50 2 x (8 x 50m 25 fast/25 easy), 100m easy between sets 4 x 100m increasing pace each 25m (I messed up and only did 50m for the first rep) 200m easy 250m warm down (to make up the distance from the shortened 100 earlier) 1) 0.2km - 3:57(19:43/km) 48cal 27/rpm 3.04/3.26kmph 2) 0.05km - 1:17(25:39/km) 13cal 21/rpm 2.34/3.78kmph 3) 0km - 21(0/km) 4) 0.05km - 49(16:11/km) 12cal 28/rpm 3.71/4.09kmph 5) 0km - 20(0/km) 6) 0.05km - 49(16:20/km) 12cal 29/rpm 3.67/4.5kmph 7) 0km - 21(0/km) 8) 0.05km - 45(14:57/km) 12cal 32/rpm 4.01/5.32kmph 9) 0.1km - 2:06(21:05/km) 24cal 26/rpm 2.85/3.38kmph 10) 0.05km - 1:04(21:15/km) 10cal 25/rpm 2.82/3.17kmph 11) 0km - 21(0/km) 12) 0.05km - 51(17:01/km) 12cal 29/rpm 3.52/4.11kmph 13) 0km - 21(0/km) 14) 0.05km - 51(17:06/km) 12cal 29/rpm 3.51/3.95kmph 15) 0km - 21(0/km) 16) 0.05km - 53(17:40/km) 13cal 31/rpm 3.4/3.83kmph 17) 0km - 20(0/km) 18) 0.05km - 53(17:46/km) 12cal 30/rpm 3.38/3.41kmph 19) 0km - 21(0/km) 20) 0.05km - 50(16:32/km) 12cal 29/rpm 3.63/4.27kmph 21) 0km - 20(0/km) 22) 0.05km - 52(17:27/km) 12cal 29/rpm 3.44/3.95kmph 23) 0km - 21(0/km) 24) 0.05km - 51(17:07/km) 12cal 29/rpm 3.51/4.16kmph 25) 0.1km - 2:17(22:49/km) 23cal 24/rpm 2.63/3.14kmph 26) 0.05km - 1:07(22:16/km) 12cal 25/rpm 2.69/3.14kmph 27) 0km - 21(0/km) 28) 0.05km - 52(17:19/km) 12cal 29/rpm 3.47/4.26kmph 29) 0km - 21(0/km) 30) 0.05km - 54(18:10/km) 12cal 30/rpm 3.3/3.76kmph 31) 0km - 21(0/km) 32) 0.05km - 54(18:08/km) 12cal 31/rpm 3.31/3.9kmph 33) 0km - 21(0/km) 34) 0.05km - 54(17:58/km) 12cal 29/rpm 3.34/3.55kmph 35) 0km - 20(0/km) 36) 0.05km - 55(18:21/km) 12cal 31/rpm 3.27/3.73kmph 37) 0km - 21(0/km) 38) 0.05km - 54(17:54/km) 12cal 29/rpm 3.35/3.56kmph 39) 0km - 20(0/km) 40) 0.05km - 55(18:18/km) 12cal 30/rpm 3.28/3.71kmph 41) 0.05km - 1:32(30:34/km) 12cal 30/rpm 3.07/3.14kmph 42) 0km - 30(0/km) 43) 0.1km - 1:40(16:38/km) 24cal 31/rpm 3.61/4.11kmph 44) 0km - 30(0/km) 45) 0.1km - 1:43(17:06/km) 24cal 32/rpm 3.51/4.27kmph 46) 0km - 30(0/km) 47) 0.1km - 1:44(17:21/km) 24cal 32/rpm 3.46/4.19kmph 48) 0.2km - 4:26(22:12/km) 47cal 26/rpm 2.7/3.24kmph 49) 0.25km - 5:52(23:29/km) 60cal 27/rpm 2.86/3.24kmph Add a comment	0.7mi, 10:41 Walk - General 1) 1km - 10:14(10:14/km) 110/117bpm [1125b/km] 97cal 58/63rpm 5.86/6.42kmph 2) 0.04km - 27(10:12/km) 111/113bpm [1133b/km] 4cal 57/59rpm 5.88/5.98kmph Add a comment 6.5mi, 48:00 Cross - Row Indoor SS UT2: 3 x 15 min @ r20/ 2 min rest 1) 3.42km - 15:00(4:23/km) 207cal 2) 0.03km - 1:00(33:13/km) 5cal 3) 3.42km - 15:00(4:23/km) 207cal 4) 0.05km - 1:00(19:46/km) 5cal 5) 3.43km - 15:00(4:22/km) 208cal 6) 0.12km - 1:00(8:03/km) 6cal Add a comment	12.4mi, 50:01 Bike - Exercise Bike 1) 0km - 50:01(0/km) 138/150bpm [INFb/km] 666cal Add a comment 0mi, 20:38 Cross - Mobility 1) 0km - 20:38(0/km) 89/114bpm [INFb/km] 106cal 60/63rpm Add a comment 7.2mi, 53:00 Cross - Row Indoor SS UT1: 3 x 10 minutes @ r22/ 2 min rest (plus wu & wd) ) 2.01km - 9:00(4:29/km) 119cal 2) 0.05km - 1:00(19:14/km) 5cal 3) 2.36km - 10:00(4:14/km) 148cal 4) 0km - 0(NAN:00:00/km) 5) 0.21km - 2:00(9:40/km) 12cal 6) 0km - 0(0/km) 7) 2.37km - 10:00(4:13/km) 149cal 8) 0km - 0(0/km) 9) 0.24km - 2:00(8:31/km) 12cal 10) 0km - 0(0/km) 11) 2.41km - 10:00(4:09/km) 153cal 12) 0km - 0(0/km) 13) 1.93km - 9:00(4:40/km) 111cal Add a comment	0.4mi, 2:58 Cross - Row Indoor Gen Easy warm down 1) 0.63km - 2:58(4:45/km) 35cal Add a comment 4.3mi, 30:00 Cross - Row Indoor SS UT2: 30 minutes @ r20 1) 6.97km - 30:00(4:18/km) 426cal Add a comment 1.3mi, 43:17 Swim - Pool 600-600-400-300-200-100 1) 0.6km - 11:55(19:52/km) 144cal 27/rpm 3.02/3.5kmph 2) 0km - 22(0/km) 3) 0.5km - 9:43(19:27/km) 120cal 28/rpm 3.09/3.64kmph 4) 0km - 30(0/km) 5) 0.4km - 7:50(19:36/km) 96cal 29/rpm 3.06/3.33kmph 6) 0km - 21(0/km) 7) 0.3km - 5:57(19:51/km) 72cal 29/rpm 3.02/3.54kmph 8) 0km - 30(0/km) 9) 0.2km - 3:52(19:20/km) 48cal 30/rpm 3.1/3.35kmph 10) 0km - 21(0/km) 11) 0.1km - 1:54(19:02/km) 24cal 29/rpm 3.15/3.34kmph Add a comment	2.5mi, 10:01 Bike - Exercise Bike 1) 0km - 10:01(0/km) 126/135bpm [INFb/km] 120cal Add a comment 0mi, 27:51 Cross - Weights First try at weights again after hurting my back a couple of weeks back. Dropped the weights a lot, changed the rep scheme to 3 x 8 (instead of my normal 5 x 5) for the barbell work. 3 x 8 back squats 25kg 3 x 8 cleans 25kg 3 x 8 strict overhead press 20kg 5 x 5 pull ups 4 x 8 press ups 1) 0km - 34(0/km) 97/106bpm [INFb/km] 3cal 61/61rpm 2) 0km - 1:01(0/km) 103/111bpm [INFb/km] 8cal 61/61rpm 3) 0km - 35(0/km) 94/106bpm [INFb/km] 3cal 61/63rpm 4) 0km - 1:03(0/km) 102/111bpm [INFb/km] 8cal 61/61rpm 5) 0km - 36(0/km) 97/107bpm [INFb/km] 3cal 61/61rpm 6) 0km - 1:01(0/km) 108/114bpm [INFb/km] 8cal 61/61rpm 7) 0km - 35(0/km) 107/120bpm [INFb/km] 4cal 60/61rpm 8) 0km - 1:02(0/km) 116/128bpm [INFb/km] 10cal 65/69rpm 9) 0km - 36(0/km) 110/124bpm [INFb/km] 4cal 61/61rpm 10) 0km - 1:02(0/km) 116/127bpm [INFb/km] 10cal 61/61rpm 11) 0km - 37(0/km) 108/125bpm [INFb/km] 4cal 61/61rpm 12) 0km - 1:10(0/km) 118/130bpm [INFb/km] 11cal 61/61rpm 13) 0km - 26(0/km) 107/117bpm [INFb/km] 3cal 53/61rpm 14) 0km - 1:00(0/km) 103/115bpm [INFb/km] 6cal 53/61rpm 15) 0km - 27(0/km) 102/111bpm [INFb/km] 3cal 61/61rpm 16) 0km - 1:01(0/km) 101/111bpm [INFb/km] 6cal 59/59rpm 17) 0km - 27(0/km) 103/112bpm [INFb/km] 2cal 61/61rpm 18) 0km - 2:41(0/km) 98/112bpm [INFb/km] 15cal 60/63rpm 19) 0km - 14(0/km) 96/104bpm [INFb/km] 1cal 60/60rpm 20) 0km - 1:18(0/km) 98/112bpm [INFb/km] 7cal 62/62rpm 21) 0km - 13(0/km) 95/103bpm [INFb/km] 1cal 61/61rpm 22) 0km - 1:08(0/km) 97/111bpm [INFb/km] 6cal 61/61rpm 23) 0km - 14(0/km) 93/104bpm [INFb/km] 1cal 61/61rpm 24) 0km - 1:17(0/km) 98/109bpm [INFb/km] 6cal 61/62rpm 25) 0km - 16(0/km) 93/102bpm [INFb/km] 1cal 61/61rpm 26) 0km - 1:28(0/km) 97/112bpm [INFb/km] 7cal 61/61rpm 27) 0km - 14(0/km) 93/103bpm [INFb/km] 61/61rpm 28) 0km - 1:01(0/km) 104/112bpm [INFb/km] 6cal 61/61rpm 29) 0km - 22(0/km) 103/109bpm [INFb/km] 2cal 61/61rpm 30) 0km - 1:02(0/km) 104/112bpm [INFb/km] 6cal 61/61rpm 31) 0km - 21(0/km) 98/105bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:01(0/km) 106/110bpm [INFb/km] 6cal 61/61rpm 33) 0km - 24(0/km) 99/105bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:02(0/km) 101/109bpm [INFb/km] 5cal 61/61rpm 35) 0km - 23(0/km) 99/106bpm [INFb/km] 1cal 61/61rpm 10th Apr 2024, 6:40pm GregP wrote: rrrrraaaaarrrrgh. I struggled when I tried 5x5. Psychological, not physical I think. 10th Apr 2024, 8:30pm Nellers wrote: I don't like weights but I had got into enough of a habit with 5x5 that it was regular and I was seeing progress. Listened to a podcast today about weight training specifically for Indoor Rowing and I'm wondering about changing things. I probably need to do a bit more research. Add a comment 1.2mi, 5:01 Bike - Exercise Bike 1) 0km - 5:01(0/km) 109/130bpm [INFb/km] 44cal Add a comment 8.9mi, 1:05:00 Cross - Row Indoor SS UT1: 3 x 15 min @ r22/ 2 min rest (plus wu & wd) 1) 2.01km - 9:00(4:28/km) 120cal 2) 0.06km - 1:00(17:14/km) 5cal 3) 3.56km - 15:00(4:13/km) 223cal 4) 0.23km - 2:00(8:49/km) 12cal 5) 3.55km - 15:00(4:14/km) 222cal 6) 0.23km - 2:00(8:46/km) 12cal 7) 3.56km - 15:00(4:13/km) 224cal 8) 0.13km - 1:00(7:45/km) 7cal 9) 1.08km - 5:00(4:38/km) 62cal Add a comment	6.3mi, 46:00 Cross - Row Indoor SS AT: 3 x 6 min @ r26/ 3 min rest (+ wu & wd) 1) 2.27km - 10:00(4:24/km) 137cal 2) 0km - 0(NAN:00:00/km) 3) 0.13km - 1:00(7:42/km) 7cal 4) 0km - 0(NAN:00:00/km) 5) 1.54km - 6:00(3:54/km) 105cal 6) 0km - 0(0/km) 7) 0.52km - 3:00(5:50/km) 26cal 8) 0km - 0(0/km) 9) 1.53km - 6:00(3:55/km) 104cal 10) 0km - 0(0/km) 11) 0.39km - 3:00(7:40/km) 20cal 12) 0km - 0(NAN:00:00/km) 13) 1.53km - 6:00(3:55/km) 105cal 14) 0km - 0(0/km) 15) 0.05km - 1:00(18:52/km) 5cal 16) 0km - 0(0/km) 17) 2.17km - 10:00(4:37/km) 126cal Add a comment 0mi, 18:33 Cross - Mobility 1) 0km - 18:33(0/km) 83/117bpm [INFb/km] 79cal 60/60rpm Add a comment 1.1mi, 38:51 Swim - Pool 6/5/4/3 1) 0.6km - 11:41(19:28/km) 144cal 28/rpm 3.08/3.43kmph 2) 0km - 1:15(0/km) 3) 0.5km - 9:22(18:44/km) 120cal 29/rpm 3.2/3.75kmph 4) 0km - 1:05(0/km) 5) 0.4km - 7:38(19:04/km) 96cal 29/rpm 3.15/3.36kmph 6) 0km - 1:55(0/km) 7) 0.3km - 5:54(19:41/km) 72cal 29/rpm 3.05/3.35kmph Add a comment	2.5mi, 10:01 Bike - Exercise Bike 1) 0km - 10:01(0/km) 137/144bpm [INFb/km] 133cal Add a comment 0mi, 23:51 Cross - Weights 3 x 8: deadlift @ 45kg bench press @ 35kg back squat @ 25kg cleans @ 25kg 5 x 5 pull ups 1) 0km - 26(0/km) 106/115bpm [INFb/km] 3cal 61/61rpm 2) 0km - 1:00(0/km) 122/127bpm [INFb/km] 11cal 61/61rpm 3) 0km - 23(0/km) 114/121bpm [INFb/km] 3cal 61/62rpm 4) 0km - 59(0/km) 126/130bpm [INFb/km] 11cal 60/61rpm 5) 0km - 25(0/km) 115/121bpm [INFb/km] 3cal 60/61rpm 6) 0km - 59(0/km) 125/134bpm [INFb/km] 11cal 61/61rpm 7) 0km - 1:06(0/km) 122/127bpm [INFb/km] 11cal 61/61rpm 8) 0km - 59(0/km) 116/120bpm [INFb/km] 9cal 61/61rpm 9) 0km - 20(0/km) 110/112bpm [INFb/km] 2cal 61/61rpm 10) 0km - 1:00(0/km) 114/117bpm [INFb/km] 9cal 61/62rpm 11) 0km - 22(0/km) 113/114bpm [INFb/km] 3cal 61/61rpm 12) 0km - 59(0/km) 116/121bpm [INFb/km] 9cal 58/63rpm 13) 0km - 1:15(0/km) 121/127bpm [INFb/km] 12cal 61/61rpm 14) 0km - 1:00(0/km) 125/131bpm [INFb/km] 10cal 61/61rpm 15) 0km - 29(0/km) 117/122bpm [INFb/km] 4cal 56/61rpm 16) 0km - 59(0/km) 125/132bpm [INFb/km] 10cal 61/61rpm 17) 0km - 35(0/km) 121/128bpm [INFb/km] 5cal 61/61rpm 18) 0km - 59(0/km) 132/135bpm [INFb/km] 12cal 61/61rpm 19) 0km - 31(0/km) 131/137bpm [INFb/km] 6cal 57/62rpm 20) 0km - 59(0/km) 135/141bpm [INFb/km] 12cal 51/61rpm 21) 0km - 29(0/km) 127/137bpm [INFb/km] 5cal 58/61rpm 22) 0km - 1:00(0/km) 136/142bpm [INFb/km] 12cal 61/61rpm 23) 0km - 32(0/km) 127/139bpm [INFb/km] 5cal 55/61rpm 24) 0km - 59(0/km) 135/143bpm [INFb/km] 12cal 61/61rpm 25) 0km - 12(0/km) 125/130bpm [INFb/km] 1cal 61/61rpm 26) 0km - 59(0/km) 124/133bpm [INFb/km] 10cal 61/61rpm 27) 0km - 13(0/km) 120/125bpm [INFb/km] 1cal 61/61rpm 28) 0km - 59(0/km) 124/131bpm [INFb/km] 9cal 61/62rpm 29) 0km - 12(0/km) 117/122bpm [INFb/km] 1cal 61/61rpm 30) 0km - 1:00(0/km) 124/130bpm [INFb/km] 9cal 60/61rpm 31) 0km - 15(0/km) 116/121bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:00(0/km) 123/129bpm [INFb/km] 9cal 61/61rpm 33) 0km - 17(0/km) 117/124bpm [INFb/km] 1cal 61/62rpm 34) 0km - 0(0/km) 125/125bpm [INFb/km] 61/61rpm Add a comment 1.1mi, 10:31 Run - General 1) 1km - 5:57(5:57/km) 137/144bpm [815b/km] 79cal 10.08/11.59kmph 2) 0.76km - 4:34(6:00/km) 140/145bpm [840b/km] 62cal 10/10.61kmph 12th Apr 2024, 8:36pm Fenland Flier wrote: Oooh hello, steady as you go. Add a comment 0mi, 15:52 Cross - Physiotherapy 1) 0km - 15:52(0/km) 120/132bpm [INFb/km] 161cal 68/122rpm Add a comment 1.2mi, 5:01 Bike - Exercise Bike 1) 0km - 5:01(0/km) 116/129bpm [INFb/km] 51cal Add a comment 11.2mi, 45:01 Bike - Exercise Bike 1) 0km - 45:01(0/km) 134/143bpm [INFb/km] 556cal Add a comment
Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19
0.7mi, 10:17 Walk - General 1) 1km - 9:25(9:24/km) 99/107bpm [930b/km] 67cal 60/64rpm 6.38/7.22kmph 2) 0.09km - 52(9:23/km) 103/103bpm [966b/km] 6cal 58/61rpm 6.4/6.62kmph Add a comment 7.9mi, 57:00 Cross - Row Indoor SS UT2: 3 x 18 minutes @ r20/ 1 min rest 1) 4.12km - 18:00(4:22/km) 251cal 2) 0.04km - 1:00(24:13/km) 5cal 3) 4.17km - 18:00(4:19/km) 256cal 4) 0.06km - 1:00(16:20/km) 5cal 5) 4.2km - 18:00(4:17/km) 260cal 6) 0.14km - 1:00(7:17/km) 7cal Add a comment 0mi, 9:43 Cross - Mobility 1) 0km - 9:43(0/km) 74/108bpm [INFb/km] 30cal 60/60rpm Add a comment	1.5mi, 52:29 Swim - Pool Ascending pyramid but had to cut the warm down short as the pool was booked for an event. 1) 0.3km - 5:53(19:38/km) 72cal 27/rpm 3.06/3.32kmph 2) 0km - 53(0/km) 3) 0.4km - 7:35(18:57/km) 96cal 28/rpm 3.17/3.65kmph 4) 0km - 41(0/km) 5) 0.3km - 5:38(18:48/km) 72cal 29/rpm 3.19/3.72kmph 6) 0km - 31(0/km) 7) 0.3km - 5:38(18:47/km) 72cal 29/rpm 3.19/3.38kmph 8) 0km - 56(0/km) 9) 0.2km - 3:37(18:06/km) 48cal 30/rpm 3.32/3.71kmph 10) 0km - 21(0/km) 11) 0.2km - 3:39(18:16/km) 48cal 30/rpm 3.28/3.57kmph 12) 0km - 21(0/km) 13) 0.2km - 3:47(18:54/km) 48cal 30/rpm 3.18/3.41kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:45(17:31/km) 24cal 31/rpm 3.42/3.8kmph 16) 0km - 11(0/km) 17) 0.1km - 1:51(18:25/km) 24cal 30/rpm 3.26/3.49kmph 18) 0km - 10(0/km) 19) 0.1km - 1:51(18:31/km) 24cal 30/rpm 3.24/3.58kmph 20) 0km - 11(0/km) 21) 0.1km - 1:48(17:57/km) 24cal 31/rpm 3.34/3.9kmph 22) 0km - 1:00(0/km) 23) 0.15km - 3:12(21:19/km) 36cal 28/rpm 2.82/3.02kmph Add a comment 0mi, 12:45 Cross - Mobility 1) 0km - 12:45(0/km) 64/100bpm [INFb/km] 29cal 60/60rpm Add a comment	0mi, 23:49 Cross - Weights 3 x 8 Deadlift 45 Bench press 35 Back squat 25 Strict OHP 20 Pull ups 5 x 6 1) 0km - 28(0/km) 103/114bpm [INFb/km] 2cal 60/60rpm 2) 0km - 59(0/km) 112/116bpm [INFb/km] 9cal 61/62rpm 3) 0km - 1:14(0/km) 111/118bpm [INFb/km] 11cal 61/61rpm 4) 0km - 12(0/km) 106/108bpm [INFb/km] 1cal 61/61rpm 5) 0km - 31(0/km) 104/113bpm [INFb/km] 3cal 60/60rpm 6) 0km - 59(0/km) 115/123bpm [INFb/km] 9cal 60/61rpm 7) 0km - 50(0/km) 113/118bpm [INFb/km] 7cal 58/61rpm 8) 0km - 2(0/km) 114/114bpm [INFb/km] 44/44rpm 9) 0km - 44(0/km) 104/111bpm [INFb/km] 5cal 57/61rpm 10) 0km - 3(0/km) 104/105bpm [INFb/km] 57/61rpm 11) 0km - 26(0/km) 102/105bpm [INFb/km] 3cal 61/61rpm 12) 0km - 59(0/km) 98/103bpm [INFb/km] 6cal 61/63rpm 13) 0km - 2:36(0/km) 109/119bpm [INFb/km] 20cal 57/63rpm 14) 0km - 59(0/km) 115/124bpm [INFb/km] 9cal 61/61rpm 15) 0km - 35(0/km) 110/119bpm [INFb/km] 4cal 61/61rpm 16) 0km - 1:00(0/km) 116/125bpm [INFb/km] 9cal 61/61rpm 17) 0km - 36(0/km) 110/120bpm [INFb/km] 5cal 61/61rpm 18) 0km - 1:00(0/km) 121/127bpm [INFb/km] 10cal 61/61rpm 19) 0km - 25(0/km) 120/125bpm [INFb/km] 4cal 61/61rpm 20) 0km - 1:00(0/km) 111/123bpm [INFb/km] 7cal 61/61rpm 21) 0km - 28(0/km) 112/119bpm [INFb/km] 3cal 61/61rpm 22) 0km - 59(0/km) 111/119bpm [INFb/km] 7cal 61/61rpm 23) 0km - 28(0/km) 113/120bpm [INFb/km] 3cal 47/61rpm 24) 0km - 59(0/km) 111/118bpm [INFb/km] 7cal 61/61rpm 25) 0km - 17(0/km) 109/118bpm [INFb/km] 1cal 61/61rpm 26) 0km - 1:00(0/km) 116/124bpm [INFb/km] 8cal 61/61rpm 27) 0km - 14(0/km) 108/113bpm [INFb/km] 1cal 61/61rpm 28) 0km - 59(0/km) 117/124bpm [INFb/km] 9cal 61/61rpm 29) 0km - 14(0/km) 111/118bpm [INFb/km] 1cal 61/61rpm 30) 0km - 59(0/km) 117/125bpm [INFb/km] 9cal 61/61rpm 31) 0km - 17(0/km) 111/118bpm [INFb/km] 1cal 61/61rpm 32) 0km - 59(0/km) 117/125bpm [INFb/km] 8cal 61/61rpm 33) 0km - 19(0/km) 111/115bpm [INFb/km] 2cal 61/61rpm 34) 0km - 0(0/km) 117/117bpm [INFb/km] 61/61rpm Add a comment 1.3mi, 11:55 Run - General 1) 1km - 5:49(5:49/km) 137/142bpm [797b/km] 78cal 10.31/11.59kmph 2) 1km - 5:57(5:57/km) 138/145bpm [821b/km] 80cal 10.08/10.68kmph 3) 0.02km - 9(6:52/km) 136/137bpm [934b/km] 2cal 8.74/10.21kmph 15th Apr 2024, 8:16pm Fenland Flier wrote: A tiny increase in distance, steady as you go. 15th Apr 2024, 8:19pm Nellers wrote: Very steady, mate. 15th Apr 2024, 8:23pm Fenland Flier wrote: 👍 Add a comment 0mi, 18:18 Cross - Physiotherapy 1) 0km - 18:18(0/km) 115/133bpm [INFb/km] 169cal 66/80rpm Add a comment 0mi, 5:01 Bike - Exercise Bike 1) 0km - 5:01(0/km) 112/140bpm [INFb/km] 62cal Add a comment 5.7mi, 42:00 Cross - Row Indoor SS AT: 2 x 10 min @ r26/ 5 min rest (plus wu & wd) 1) 2.23km - 10:00(4:29/km) 133cal 2) 0.03km - 1:00(37:02/km) 5cal 3) 2.54km - 10:00(3:57/km) 171cal 4) 0.74km - 5:00(6:46/km) 37cal 5) 2.54km - 10:00(3:56/km) 171cal 6) 0.05km - 1:00(19:36/km) 5cal 7) 1.06km - 5:00(4:43/km) 60cal Add a comment	5.8mi, 40:00 Cross - Row Indoor SS UT2: 40 min @ r20 1) 9.26km - 40:00(4:19/km) 565cal Add a comment 0.4mi, 12:39 Swim - Pool Easy swim to finish the session 1) 0.4km - 8:10(20:24/km) 96cal 28/rpm 2.94/3.3kmph 2) 0km - 19(0/km) 3) 0.2km - 4:11(20:54/km) 48cal 28/rpm 2.87/3.16kmph Add a comment 0.3mi, 7:11 Swim - Pool CSS pt2: 400m test 1) 0.4km - 7:11(17:59/km) 96cal 31/rpm 3.34/4.05kmph Add a comment 0.1mi, 4:18 Swim - Pool Easy swim mid-css test 1) 0.1km - 1:59(19:54/km) 24cal 27/rpm 3.01/3.41kmph 2) 0km - 16(0/km) 3) 0.1km - 2:01(20:11/km) 24cal 27/rpm 2.97/3.19kmph 4) 0km - 1(0/km) Add a comment 0.1mi, 3:20 Swim - Pool CSS test pt1: 200m 1) 0.2km - 3:20(16:42/km) 48cal 32/rpm 3.59/4.23kmph Add a comment 0.2mi, 6:01 Swim - Pool Warm up 1) 0.3km - 5:53(19:36/km) 72cal 28/rpm 3.06/3.63kmph 2) 0km - 8(0/km) Add a comment	0mi, 12:31 Cross - Mobility 1) 0km - 12:31(0/km) 67/89bpm [INFb/km] 29cal 60/61rpm Add a comment 0mi, 15:43 Cross - Mobility 1) 0km - 15:43(0/km) 70/96bpm [INFb/km] 42cal 60/60rpm Add a comment	0mi, 13:08 Cross - Mobility 1) 0km - 13:08(0/km) 80/99bpm [INFb/km] 51cal 60/60rpm Add a comment 1.1mi, 38:13 Swim - Pool 1) 0.15km - 3:00(20:02/km) 36cal 27/rpm 3/3.37kmph 2) 0km - 7(0/km) 3) 0.15km - 3:00(20:01/km) 36cal 26/rpm 3/3.41kmph 4) 0km - 10(0/km) 5) 0.15km - 2:58(19:45/km) 36cal 28/rpm 3.04/3.47kmph 6) 0km - 5(0/km) 7) 0.15km - 2:55(19:26/km) 36cal 28/rpm 3.09/3.29kmph 8) 0km - 12(0/km) 9) 0.05km - 1:00(19:54/km) 12cal 28/rpm 3.02/3.33kmph 10) 0km - 2:10(0/km) 11) 0.2km - 3:53(19:26/km) 48cal 28/rpm 3.09/3.24kmph 12) 0km - 24(0/km) 13) 0.15km - 3:01(20:07/km) 36cal 28/rpm 2.98/3.34kmph 14) 0km - 1:00(0/km) 15) 0.7km - 14:20(20:29/km) 168cal 28/rpm 2.93/3.34kmph Add a comment	-

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