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Abi G is a Fetch Supporter!

Abi G F40

About

Race Times

All Races

Mileage

Training

Team Milton Keynes, Redway Runners

Races
4
Miles
19660
Miles
68
Miles
2531
WAVA
59.21%
Half
1:50:24
20M
2:59:26
Mara
4:00:38

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Dist	Races	PB	WB	2010
13.1mi	2	1:50:24 8:26/mi	59.21	1:50:24 59.21
20mi	1	2:59:26 8:58/mi	56.47	2:59:26 56.47
26.2mi	1	4:00:38 9:11/mi	56.34	4:00:38 56.34

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	0	0	0	0	0.7	0	0	0.1	0	0	0	0	0.9
2020	197	234	185	177	178	173	181	176	90	0	0	0	1592
2020	0	0	7	0	29	75	124	54	43	0	0	0	332
2019	0	0	0	0	0	0	2.2	0.3	0	0	0	0	2.5
2019	236	260	272	224	224	238	255	258	250	230	205	165	2816
2019	0	0	0	3	4	3	0	6	0	0	2	0	18
2018	4.7	0.6	0	0	0.5	0.8	0	0	0	0	0.1	0	6.7
2018	146	103	182	159	231	249	275	254	190	177	206	211	2383
2018	2	5	18	0	9	13	0	0	2	0	0	0	48
2017	0	0	0.1	0	0	1.1	0	0.3	0	0	0.2	1.4	3.1
2017	196	159	174	171	206	168	198	195	171	204	181	233	2256
2017	0	0	0	6	9	20	0	0	4	8	7	67	121
2016	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2016	169	221	226	161	234	221	223	239	209	218	194	212	2526
2016	0	0	0	6	6	5	0	0	0	0	0	0	17
2015	194	200	244	136	130	162	144	178	186	176	174	180	2105
2015	0	0	9	8	0	0	0	0	0	0	0	5	22
2014	2.4	0	0.8	0	0	0	0	0	0	0	0	0	3.1
2014	136	200	132	205	100	122	105	162	161	123	142	147	1733
2014	0	0	0	13	45	0	18	0	0	0	0	0	76
2013	4.1	2.7	0.9	0	1.3	1.1	0	0	0	0.6	1.5	0.6	12.9
2013	156	144	151	130	197	133	130	100	131	216	199	124	1812
2013	28	0	30	22	53	0	32	25	20	0	0	0	210
2012	1.5	2.5	5.9	5.3	3.2	0.2	0	7.6	0.2	0	2.2	2.4	31
2012	7	12	68	118	120	181	252	12	34	138	192	122	1255
2012	27	33	37	21	34	167	107	273	142	65	0	28	936
2011	0	0	0	0	1	0.6	0	0	1.5	2.2	0.9	1.4	7.6
2011	107	64	95	146	133	127	72	57	48	52	44	25	968
2011	17	3	49	70	57	46	63	87	109	85	97	44	726
2010	0	0	0	0	0	0	0	0	0	18	102	84	204
2010	0	0	0	0	0	0	0	0	0	0	16	11	26
2009	0	0	0	0	0	5	0	3	0	0	0	0	8

Sun 23rd Aug Aug 23	Mon 24th Aug Aug 24	Tue 25th Aug Aug 25	Wed 26th Aug Aug 26	Thu 27th Aug Aug 27	Fri 28th Aug Aug 28	Sat 29th Aug Aug 29
-	0mi, 21:00 Cross-Training - Bodyweight Fitn Pack of cards circuit - no 1 Split Summary === 1) 0m - 21:00(/m) 99/119bpm 111cal Add a comment 3.3mi, 30:01 Running - Easy Villa to villa with Don and Wendy Walked up the hill to start Hot 🥵 Split Summary === 1) 1m - 10:16(10:16/m) 124/143bpm 103cal 5.85/7.41mph 2) 1m - 9:00(9:00/m) 146/150bpm 112cal 6.67/7.33mph 3) 1m - 8:39(8:39/m) 150/160bpm 108cal 6.93/7.68mph 4) 0.25m - 2:06(8:19/m) 151/161bpm 25cal 7.21/7.39mph Add a comment	0mi, 23:00 Cross-Training - Bodyweight Fitn Pack of cards circuit - no 2 Split Summary === 1) 0m - 23:00(/m) 96/115bpm 110cal Add a comment 7.1mi, 1:04:00 Running - Trail Run Run to Sea Caves to meet PRC Chatty social run in to the Akamas and dropped off back to J and D’s Split Summary === 1) 1m - 9:27(9:27/m) 129/144bpm 99cal 6.36/7.68mph 2) 1m - 8:13(8:13/m) 137/150bpm 90cal 7.3/8.25mph 3) 1m - 10:32(10:32/m) 121/145bpm 88cal 5.7/8.18mph 4) 1m - 8:47(8:47/m) 133/158bpm 85cal 6.83/7.68mph 5) 1m - 9:19(9:19/m) 141/159bpm 95cal 6.44/7.6mph 6) 1m - 8:54(8:54/m) 138/163bpm 82cal 6.75/7.85mph 7) 1m - 8:20(8:20/m) 153/166bpm 104cal 7.19/7.66mph 8) 0.05m - 28(9:32/m) 168/168bpm 6cal 6.29/6.47mph Add a comment	3.3mi, 30:06 Running - Intervals Villa to Villa 5min warm up 30s fast, 30s walk Split Summary === 1) 1m - 9:43(9:43/m) 127/146bpm 101cal 6.18/7.51mph 2) 1m - 8:44(8:44/m) 148/159bpm 110cal 6.87/11.1mph 3) 1m - 8:50(8:50/m) 160/173bpm 121cal 6.79/11.06mph 4) 0.34m - 2:49(8:12/m) 157/163bpm 37cal 7.32/7.83mph Add a comment	0mi, 26:00 Cross-Training - Bodyweight Fitn Pack of cards circuits Split Summary === 1) 0m - 26:00(/m) 82/113bpm 88cal Add a comment 4.5mi, 37:01 Running - Progressive Almrya Hotel run group Out and back to church. The whole clan. Did a few loop backs for various kids! Split Summary === 1) 1m - 8:41(8:41/m) 133/146bpm 94cal 6.91/9.58mph 2) 1m - 8:17(8:17/m) 139/151bpm 90cal 7.24/9.02mph 3) 1m - 7:56(7:56/m) 147/157bpm 96cal 7.56/9.27mph 4) 1m - 7:48(7:48/m) 144/158bpm 83cal 7.7/9.46mph 5) 0.54m - 4:19(8:03/m) 150/157bpm 50cal 7.46/9.68mph Add a comment	0.1mi, 5:30 Swimming - Open Water Usual swim across the harbour and back. GPS robbed half of it! Split Summary === 1) 0.02m - 2:33(1:46:15/m) 17cal 23/33rpm 0.56/6.01mph 2) 0.07m - 2:57(44:03/m) 26cal 24/33rpm 1.36/6.35mph Add a comment 6.3mi, 1:00:03 Running - Run-Walk Akamas loop with Don and Wendy then on to Mum and Dad’s with a bit of run walking. Split Summary === 1) 1m - 8:28(8:28/m) 122/138bpm 81cal 7.09/7.78mph 2) 1m - 9:29(9:29/m) 138/155bpm 107cal 6.33/8.25mph 3) 1m - 10:39(10:39/m) 129/148bpm 90cal 5.63/8.08mph 4) 1m - 10:31(10:31/m) 132/147bpm 94cal 5.71/8.18mph 5) 1m - 9:07(9:07/m) 138/148bpm 85cal 6.58/8.22mph 6) 1m - 9:15(9:15/m) 145/155bpm 100cal 6.49/8.54mph 7) 0.31m - 2:34(8:20/m) 153/157bpm 33cal 7.2/7.51mph Add a comment	2mi, 31:01 Running - Drills PRC drills session Split Summary === 1) 1m - 15:37(15:37/m) 141/162bpm 184cal 3.84/10.62mph 2) 1m - 15:15(15:15/m) 149/171bpm 183cal 3.94/11.17mph 3) 0.01m - 9(14:11/m) 137/144bpm 1cal 4.23/4.63mph Add a comment 3.3mi, 27:16 Running - Steady-State PRC run - with Steve Morris! Hot but chatty. Split Summary === 1) 1m - 8:38(8:38/m) 132/145bpm 93cal 6.95/7.93mph 2) 1m - 8:19(8:19/m) 145/157bpm 102cal 7.21/7.74mph 3) 1m - 8:17(8:17/m) 150/157bpm 105cal 7.24/7.66mph 4) 0.25m - 2:01(8:04/m) 156/159bpm 27cal 7.44/8.16mph Add a comment
Sun 30th Aug Aug 30	Mon 31st Aug Aug 31	Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3	Fri 4th Sep Sep 4	Sat 5th Sep Sep 5
0.6mi, 8:31 Cross-Training - Walking Dragging Alexa back to Stantonbury to pick up Lucy. Split Summary === 1) 0.6m - 8:31(14:06/m) 79/111bpm 41cal 69/92rpm 4.25/7.43mph Add a comment 3.1mi, 42:52 Running - Run-Walk Knock on Wood 5k With Alexa and Frankie She struggled a bit with breathing but soldiered on! Had to get back for end of Lucy’s swimming. Split Summary === 1) 1m - 14:19(14:19/m) 91/114bpm 83cal 4.19/6.8mph 2) 1m - 13:18(13:18/m) 91/113bpm 78cal 4.51/9.06mph 3) 1m - 14:13(14:13/m) 91/110bpm 89cal 4.22/7.49mph 4) 0.11m - 1:03(9:40/m) 102/114bpm 6cal 6.21/6.85mph Add a comment 0.5mi, 8:01 Cross-Training - Walking From Stantonbury to start of Knock on Wood 5k with Alexa Split Summary === 1) 0.51m - 8:01(15:49/m) 84/105bpm 49cal 60/92rpm 3.79/7.62mph Add a comment 0mi, 46:01 Cross-Training - Strengthening Gym session Mainly legs Squats 3 x 12 44kg Deadlifts 3 x 12 40kg Split squats 3 x 12 20kg Chest press 3 x 12 12.5kg DB Split Summary === 1) 0m - 46:01(/m) 84/113bpm 156cal Add a comment 0.6mi, 5:30 Running - Warm Up Jog to gym. Split Summary === 1) 0.61m - 5:30(8:59/m) 121/132bpm 51cal 6.68/8.47mph Add a comment	5mi, 1:45:01 Cross-Training - Walking Family walk from my running book. Lucy moaned loads at the start then energy at the finish! Split Summary === 1) 1m - 21:31(21:31/m) 74/97bpm 90cal 52/62rpm 2.79/3.76mph 2) 1m - 22:20(22:20/m) 64/86bpm 58cal 46/106rpm 2.69/3.4mph 3) 1m - 20:11(20:11/m) 67/89bpm 36cal 52/67rpm 2.97/4.8mph 4) 1m - 20:43(20:43/m) 68/98bpm 36cal 52/80rpm 2.9/3.59mph 5) 1m - 20:00(20:00/m) 62/95bpm 26cal 52/72rpm 3/4.11mph 6) 0.01m - 15(17:49/m) 78/81bpm 33/62rpm 3.37/3.42mph Add a comment 4.2mi, 36:01 Running - Easy Dog run, just running. Split Summary === 1) 1m - 8:43(8:43/m) 138/149bpm 102cal 6.89/7.7mph 2) 1m - 8:46(8:46/m) 132/143bpm 87cal 6.84/7.56mph 3) 1m - 8:37(8:37/m) 133/140bpm 82cal 6.96/8.01mph 4) 1m - 8:28(8:28/m) 131/151bpm 73cal 7.09/9.04mph 5) 0.19m - 1:27(7:48/m) 143/150bpm 16cal 7.7/8.18mph Add a comment	1.5mi, 23:02 Cross-Training - Walking Quick Frankie walk before collecting Alexa from club. Split Summary === 1) 1m - 16:15(16:15/m) 84/111bpm 88cal 62/87rpm 3.69/6.91mph 2) 0.51m - 6:47(13:24/m) 94/110bpm 41cal 60/95rpm 4.48/9.58mph Add a comment 2.8mi, 20:30 Cycling - Recovery Biking to parks 4 and 5 and home with the clan. Split Summary === 1) 2.83m - 20:30(7:15/m) 92/127bpm 90cal 8.28/16.93mph Add a comment 2mi, 15:53 Cycling - Recovery Biking to parks 1, 2 and 3 to lunch stop with Lucy, Alexa, Polly, Jess and Joe Split Summary === 1) 1.99m - 15:53(7:59/m) 101/131bpm 93cal 7.51/12.4mph Add a comment 0.7mi, 6:00 Running - Warm Down Jog back from the gym. Split Summary === 1) 0.67m - 6:00(8:59/m) 124/147bpm 58cal 6.68/7.43mph Add a comment 0mi, 45:01 Cross-Training - Other Split Summary === 1) 0m - 45:01(/m) 77/123bpm 122cal Add a comment 0.6mi, 5:30 Running - Warm Up Jog to gym Split Summary === 1) 0.61m - 5:30(9:03/m) 117/127bpm 48cal 6.63/7.45mph Add a comment 7.2mi, 1:03:01 Running - Easy Early early run whilst Lucy was swimming. Just plodded along with Frankie. Nearly had to use the head torch. Split Summary === 1) 1m - 9:03(9:03/m) 130/142bpm 93cal 6.63/8.27mph 2) 1m - 9:00(9:00/m) 124/141bpm 77cal 6.67/7.14mph 3) 1m - 9:00(9:00/m) 122/129bpm 67cal 6.67/7.7mph 4) 1m - 8:36(8:36/m) 124/132bpm 66cal 6.98/7.37mph 5) 1m - 8:58(8:58/m) 126/136bpm 69cal 6.69/7.58mph 6) 1m - 8:31(8:31/m) 135/145bpm 80cal 7.04/7.95mph 7) 1m - 8:07(8:07/m) 137/146bpm 78cal 7.39/8.45mph 8) 0.23m - 1:46(7:43/m) 136/139bpm 15cal 7.78/8.12mph Add a comment	0mi, 50:01 Cross-Training - Circuits Marshall PT Home body workout 1 Split Summary === 1) 0m - 50:01(/m) 81/127bpm 167cal Add a comment 4.1mi, 34:01 Running - Easy Easy IRT base run Split Summary === 1) 1m - 8:32(8:32/m) 130/142bpm 90cal 7.04/9.1mph 2) 1m - 8:21(8:21/m) 136/148bpm 92cal 7.18/8.62mph 3) 1m - 8:28(8:28/m) 129/143bpm 76cal 7.09/8.16mph 4) 1m - 8:15(8:15/m) 134/140bpm 77cal 7.27/9.46mph 5) 0.05m - 25(7:52/m) 133/134bpm 3cal 7.63/7.53mph Add a comment	2.1mi, 34:01 Cross-Training - Walking Afternoon walk to stretch the legs. Split Summary === 1) 1m - 16:39(16:39/m) 83/107bpm 92cal 62/70rpm 3.6/4.24mph 2) 1m - 16:30(16:30/m) 77/101bpm 53cal 62/67rpm 3.64/4.3mph 3) 0.06m - 52(13:39/m) 78/82bpm 2cal 63/68rpm 4.39/4.55mph Add a comment 0mi, 35:01 Cross-Training - Circuits FB HIIT and Core Combo Split Summary === 1) 0m - 35:01(/m) 84/170bpm 121cal Add a comment 4.1mi, 34:01 Running - Easy More IRT base loops A bit windy Split Summary === 1) 1m - 8:37(8:37/m) 129/139bpm 91cal 6.96/8.45mph 2) 1m - 8:21(8:21/m) 141/152bpm 99cal 7.18/8.31mph 3) 1m - 8:23(8:23/m) 146/160bpm 103cal 7.16/8.08mph 4) 1m - 8:12(8:12/m) 157/163bpm 113cal 7.31/8.22mph 5) 0.06m - 28(8:10/m) 165/167bpm 6cal 7.34/7.66mph Add a comment	0.7mi, 6:00 Running - Warm Down Jog back from the gym Split Summary === 1) 0.67m - 6:00(8:55/m) 138/153bpm 71cal 6.73/7.51mph Add a comment 0mi, 55:02 Cross-Training - Strengthening Marshall PT - Legs (Gym 2) BB squats Romanian Deadlifts Goblet squats Leg press calf raises Adduction machine Sit ups Hanging leg raises Cable core rotations Split Summary === 1) 0m - 55:02(/m) 89/132bpm 219cal Add a comment 0.6mi, 5:01 Running - Warm Up Jog to the gym Split Summary === 1) 0.6m - 5:01(8:20/m) 140/152bpm 59cal 7.2/8.29mph Add a comment 4.1mi, 34:00 Running - Easy Out with Frankie and Alexa Felt a bit crappy. Split Summary === 1) 1m - 8:19(8:19/m) 128/140bpm 85cal 7.21/8.39mph 2) 1m - 8:25(8:25/m) 138/152bpm 94cal 7.13/8.95mph 3) 1m - 8:20(8:20/m) 157/178bpm 113cal 7.2/9.23mph 4) 1m - 8:12(8:12/m) 155/162bpm 108cal 7.32/9.1mph 5) 0.1m - 45(7:23/m) 158/163bpm 10cal 8.13/9.16mph Add a comment	4mi, 1:02:01 Cross-Training - Walking Power walk! Split Summary === 1) 1m - 15:52(15:52/m) 82/129bpm 60cal 62/70rpm 3.78/5.3mph 2) 1m - 15:22(15:22/m) 80/95bpm 45cal 63/69rpm 3.91/4.42mph 3) 1m - 15:25(15:25/m) 87/106bpm 56cal 63/68rpm 3.89/4.28mph 4) 1m - 15:08(15:08/m) 83/124bpm 48cal 63/91rpm 3.96/6.64mph 5) 0.03m - 14(7:09/m) 98/111bpm 1cal 83/91rpm 8.38/9.54mph Add a comment 0mi, 1:10:01 Cross-Training - Strengthening Marshall PT Home Full Body 2 Warm up A - warm up B - Bulgarian split squats Pistol squat chair Sandbag squat Jump squats C - Push ups Seated tricep extensions DB pullovers D - DB squat thrusters Plank DB slide Burpees Wall sit with DB rotation Bent over rows High knees Inchworms E - stretches Full on sweat fest. Much tougher than it looked! From IRT base. Split Summary === 1) 0m - 1:10:01(/m) 109/146bpm 423cal Add a comment 4.2mi, 34:01 Running - Steady-State From IRT base Not quite so easy today. Split Summary === 1) 1m - 8:06(8:06/m) 126/140bpm 82cal 7.41/8.25mph 2) 1m - 8:10(8:10/m) 151/162bpm 108cal 7.35/7.89mph 3) 1m - 8:10(8:10/m) 157/168bpm 112cal 7.35/8.83mph 4) 1m - 8:08(8:08/m) 166/174bpm 118cal 7.38/8.72mph 5) 0.19m - 1:27(7:43/m) 169/174bpm 21cal 7.78/8.33mph Add a comment
Sun 6th Sep Sep 6	Mon 7th Sep Sep 7	Tue 8th Sep Sep 8	Wed 9th Sep Sep 9	Thu 10th Sep Sep 10	Fri 11th Sep Sep 11	Sat 12th Sep Sep 12
3.2mi, 50:01 Cross-Training - Walking Another walk around to stretch the legs. Split Summary === 1) 1m - 15:53(15:53/m) 77/99bpm 59cal 62/67rpm 3.78/4.4mph 2) 1m - 15:23(15:23/m) 77/95bpm 40cal 63/87rpm 3.9/6.26mph 3) 1m - 15:48(15:48/m) 86/96bpm 55cal 62/68rpm 3.8/4.24mph 4) 0.21m - 2:57(14:08/m) 90/133bpm 12cal 66/92rpm 4.24/7.95mph Add a comment 0mi, 45:01 Cross-Training - Kickboxing FB Cardio Kickboxing then core Split Summary === 1) 0m - 28:00(/m) 137/164bpm 290cal 2) 0m - 12:15(/m) 82/108bpm 24cal 3) 0m - 4:45(/m) 71/86bpm 7cal Add a comment 5.1mi, 41:01 Running - Steady-State Steady loops around the base. Split Summary === 1) 1m - 8:13(8:13/m) 134/147bpm 91cal 7.3/9.16mph 2) 1m - 8:10(8:10/m) 146/156bpm 103cal 7.35/8.62mph 3) 1m - 8:00(8:00/m) 150/162bpm 101cal 7.51/8.93mph 4) 1m - 8:06(8:06/m) 159/164bpm 112cal 7.41/8.85mph 5) 1m - 8:09(8:09/m) 161/169bpm 113cal 7.37/7.89mph 6) 0.06m - 25(7:25/m) 160/161bpm 5cal 8.1/7.6mph Add a comment	3.3mi, 1:03:31 Cross-Training - Walking Frankie walk with Alexa whilst Lucy was swimming Split Summary === 1) 1m - 19:27(19:27/m) 74/90bpm 93cal 53/74rpm 3.08/3.9mph 2) 1m - 19:18(19:18/m) 72/89bpm 92cal 55/82rpm 3.11/4.15mph 3) 1m - 18:54(18:54/m) 73/96bpm 84cal 56/67rpm 3.17/4.26mph 4) 0.29m - 5:52(19:54/m) 75/90bpm 14cal 55/66rpm 3.02/3.53mph Add a comment 18.1mi, 1:23:01 Cycling - Recovery Bike with KB to hers for coffee then solo home. Legs felt dead! Split Summary === 1) 5m - 24:26(4:53/m) 112/157bpm 172cal 12.27/18.41mph 2) 5m - 22:48(4:34/m) 124/150bpm 185cal 13.16/24.71mph 3) 5m - 20:32(4:06/m) 121/153bpm 161cal 14.61/22.48mph 4) 3.1m - 15:15(4:55/m) 117/136bpm 93cal 12.18/25.32mph Add a comment 0.7mi, 6:03 Running - Warm Down Jog back from the gym Split Summary === 1) 0.7m - 6:03(8:39/m) 130/155bpm 64cal 6.94/7.28mph Add a comment 0mi, 1:00:05 Cross-Training - Other Split Summary === 1) 0m - 1:00:05(/m) 75/96bpm 144cal Add a comment	2mi, 33:01 Cross-Training - Walking Quick walk with Frankie before picking Alexa up from club. Took a slight wrong turn, so a few minutes late! Split Summary === 1) 1m - 16:51(16:51/m) 83/109bpm 93cal 60/67rpm 3.56/4.28mph 2) 1m - 15:34(15:34/m) 82/95bpm 61cal 63/66rpm 3.86/4.3mph 3) 0.03m - 37(18:18/m) 98/108bpm 2cal 69/91rpm 3.28/4.51mph Add a comment 0mi, 48:01 Cross-Training - Strengthening Marshall PT Home Full Body 1 Walking lunges Skipping Renegade rows Twisting jump squats Chest press Bicycles Mountain climbers Bicep curl shoulder press Split Summary === 1) 0m - 48:01(/m) 91/144bpm 202cal Add a comment 0.6mi, 6:01 Running - Warm Up Jog home from school to warm up Split Summary === 1) 0.6m - 6:01(10:05/m) 128/145bpm 61cal 5.95/7.91mph Add a comment 7.1mi, 1:05:01 Running - Run-Walk Early early with Frankie whilst lucy was swimming. Felt weird and wobbly a couple of miles in and walked a bit. Felt a Better towards the end. Split Summary === 1) 1m - 8:49(8:49/m) 129/142bpm 93cal 6.8/7.53mph 2) 1m - 8:51(8:51/m) 131/142bpm 87cal 6.78/7.95mph 3) 1m - 11:25(11:25/m) 119/133bpm 85cal 5.25/7.85mph 4) 1m - 9:13(9:13/m) 124/132bpm 72cal 6.51/7.31mph 5) 1m - 9:00(9:00/m) 133/139bpm 82cal 6.67/7.74mph 6) 1m - 8:35(8:35/m) 141/147bpm 91cal 6.98/8.16mph 7) 1m - 8:20(8:20/m) 150/158bpm 104cal 7.2/8.27mph 8) 0.09m - 46(8:16/m) 153/156bpm 10cal 7.25/7.91mph Add a comment	0mi, 34:00 Cross-Training - Core FB core workout In the van at Leon car park! Split Summary === 1) 0m - 34:00(/m) 74/133bpm 86cal Add a comment 4.1mi, 34:01 Running - Easy With Dennis whilst Alexa was at gymnastics Some Frankie assistance! Split Summary === 1) 1m - 8:20(8:20/m) 126/146bpm 83cal 7.2/8.75mph 2) 1m - 8:01(8:01/m) 137/146bpm 88cal 7.49/8.56mph 3) 1m - 8:23(8:23/m) 146/153bpm 102cal 7.16/8.08mph 4) 1m - 8:20(8:20/m) 150/159bpm 104cal 7.2/8.64mph 5) 0.11m - 58(8:52/m) 152/155bpm 12cal 6.77/7.26mph Add a comment 0mi, 50:02 Cross-Training - Strengthening Marshall PT - Legs Day , Gym 2 Squats Romanian deadlifts Goblet squats Leg press calf raises Adduction inner thigh machine Sit ups Hanging leg raises Cable core rotations Split Summary === 1) 0m - 50:02(/m) 81/134bpm 158cal Add a comment 0.6mi, 5:06 Running - Warm Up Warm up jog to the gym. Split Summary === 1) 0.6m - 5:06(8:30/m) 129/137bpm 53cal 7.06/7.93mph Add a comment	6.3mi, 1:56:31 Cross-Training - Walking Tearful 10k With Alexa and Frankie No 5 of 6 for Six Pack Marathon Split Summary === 1) 1m - 18:18(18:18/m) 77/99bpm 95cal 58/66rpm 3.28/3.88mph 2) 1m - 18:19(18:19/m) 61/89bpm 54cal 57/66rpm 3.28/4.19mph 3) 1m - 18:43(18:43/m) 63/88bpm 26cal 58/64rpm 3.21/3.63mph 4) 1m - 19:25(19:25/m) 68/96bpm 34cal 54/74rpm 3.09/4.36mph 5) 1m - 18:29(18:29/m) 66/91bpm 29cal 56/64rpm 3.25/7.87mph 6) 1m - 18:20(18:20/m) 65/96bpm 27cal 57/63rpm 3.27/3.84mph 7) 0.28m - 4:56(17:41/m) 69/78bpm 8cal 59/63rpm 3.39/3.61mph Add a comment 3.1mi, 53:02 Cross-Training - Walking Walk to school then the long loop back home. Split Summary === 1) 1m - 18:23(18:23/m) 82/94bpm 88cal 56/78rpm 3.26/4.11mph 2) 1m - 17:10(17:10/m) 79/91bpm 96cal 59/66rpm 3.49/4.4mph 3) 1m - 16:06(16:06/m) 71/88bpm 31cal 60/67rpm 3.73/5.51mph 4) 0.11m - 1:23(12:46/m) 88/113bpm 5cal 69/92rpm 4.7/7.99mph Add a comment	0mi, 1:00:02 Cross-Training - Strengthening Marshall PT - Push Day Gym 3 Split Summary === 1) 0m - 1:00:02(/m) 85/153bpm 213cal Add a comment 0.6mi, 5:00 Running - Warm Up Run to gym Split Summary === 1) 0.62m - 5:00(8:06/m) 130/142bpm 53cal 7.4/9.41mph Add a comment 3.1mi, 26:01 Running - Progressive Early short run with Frankie before work. Split Summary === 1) 1m - 8:40(8:40/m) 136/156bpm 99cal 6.93/7.95mph 2) 1m - 8:17(8:17/m) 150/158bpm 109cal 7.24/7.93mph 3) 1m - 8:00(8:00/m) 151/165bpm 103cal 7.51/8.6mph 4) 0.14m - 1:05(7:41/m) 152/160bpm 14cal 7.81/8.6mph Add a comment	0mi, 1:00:06 Cross-Training - Strengthening Marshall PT Home Full Body 2 A, B, C, D, E Split Summary === 1) 0m - 1:00:06(/m) 82/158bpm 219cal Add a comment 0.6mi, 5:30 Running - Warm Up Jog to gym with heavy bag! Split Summary === 1) 0.59m - 5:30(9:19/m) 130/138bpm 58cal 6.44/7.22mph Add a comment 1mi, 8:31 Running - Warm Down Jog back to Stantonbury Split Summary === 1) 1m - 8:11(8:11/m) 153/163bpm 111cal 7.34/10.69mph 2) 0.04m - 20(7:42/m) 161/164bpm 4cal 7.79/7.74mph Add a comment 3.1mi, 24:12 Running - Tempo Knock on Wood 5k Tried to put some effort in, not a great pace! Split Summary === 1) 1m - 8:09(8:09/m) 144/158bpm 102cal 7.36/8.25mph 2) 1m - 7:37(7:37/m) 159/167bpm 107cal 7.88/8.31mph 3) 1m - 7:46(7:46/m) 161/173bpm 109cal 7.72/9.33mph 4) 0.11m - 40(6:24/m) 161/164bpm 9cal 9.37/9.91mph Add a comment 1mi, 8:33 Running - Warm Up Warm up to LW Split Summary === 1) 1m - 8:24(8:24/m) 122/140bpm 78cal 7.14/8.22mph 2) 0.02m - 8(7:10/m) 127/128bpm 1cal 8.36/7.12mph Add a comment
Sun 13th Sep Sep 13	Mon 14th Sep Sep 14	Tue 15th Sep Sep 15	Wed 16th Sep Sep 16	Thu 17th Sep Sep 17	Fri 18th Sep Sep 18	Sat 19th Sep Sep 19
2.2mi, 40:00 Cross-Training - Walking With Alexa and Dennis, chasing the ice cream van around the estate. We succeeded, 😁 Split Summary === 1) 1m - 16:38(16:38/m) 87/133bpm 96cal 57/88rpm 3.61/8.62mph 2) 1m - 20:36(20:36/m) 82/116bpm 97cal 48/70rpm 2.91/3.63mph 3) 0.15m - 2:47(18:46/m) 73/82bpm 14cal 59/62rpm 3.2/3.53mph Add a comment 3.1mi, 54:01 Cross-Training - Walking Frankie walk whilst Alexa was swimming. Hot! Split Summary === 1) 1m - 17:42(17:42/m) 89/114bpm 97cal 59/67rpm 3.39/3.84mph 2) 1m - 17:23(17:23/m) 85/95bpm 95cal 60/67rpm 3.45/3.92mph 3) 1m - 16:39(16:39/m) 86/102bpm 96cal 62/68rpm 3.61/4.05mph 4) 0.14m - 2:17(16:36/m) 65/81bpm 11cal 63/66rpm 3.61/3.82mph Add a comment 3.2mi, 30:02 Running - Run-Walk After bailing from Julie and Sarah. Jog walk combo, dying! Split Summary === 1) 1m - 10:05(10:05/m) 142/155bpm 120cal 5.95/7.97mph 2) 1m - 8:49(8:49/m) 144/153bpm 103cal 6.81/7.89mph 3) 1m - 9:30(9:30/m) 150/159bpm 117cal 6.31/8.2mph 4) 0.19m - 1:38(8:42/m) 156/165bpm 21cal 6.9/8.31mph Add a comment 12.1mi, 1:45:03 Running - Long Run With Julie and Sarah Unsurprisingly struggled. Bailed out at 12 miles before run walking back to car at Sarah’s house. Hot day Had a good breakfast, porridge, banana and energy ball. Split Summary === 1) 1m - 8:59(8:59/m) 128/145bpm 93cal 6.68/7.39mph 2) 1m - 8:46(8:46/m) 139/147bpm 100cal 6.85/7.37mph 3) 1m - 8:48(8:48/m) 146/154bpm 109cal 6.82/7.2mph 4) 1m - 8:46(8:46/m) 143/153bpm 98cal 6.84/7.47mph 5) 1m - 8:54(8:54/m) 152/158bpm 113cal 6.74/7.64mph 6) 1m - 8:44(8:44/m) 154/161bpm 113cal 6.87/7.43mph 7) 1m - 8:50(8:50/m) 155/166bpm 109cal 6.8/7.81mph 8) 1m - 8:27(8:27/m) 157/162bpm 110cal 7.1/7.51mph 9) 1m - 8:49(8:49/m) 156/167bpm 107cal 6.81/7.43mph 10) 1m - 8:36(8:36/m) 148/162bpm 80cal 6.97/7.85mph 11) 1m - 8:25(8:25/m) 159/164bpm 109cal 7.13/8.39mph 12) 1m - 8:37(8:37/m) 162/167bpm 118cal 6.97/7.47mph 13) 0.05m - 24(8:39/m) 163/165bpm 5cal 6.93/7.14mph Add a comment	2.6mi, 55:00 Cross-Training - Walking Walk with Alexa, Frankie, Amy and Caroline around the Blue Lagoon. Split Summary === 1) 1m - 21:27(21:27/m) 76/136bpm 97cal 48/74rpm 2.8/3.42mph 2) 1m - 21:37(21:37/m) 68/96bpm 97cal 51/63rpm 2.78/3.38mph 3) 0.56m - 11:56(21:24/m) 67/82bpm 54cal 45/63rpm 2.8/3.57mph Add a comment 20.5mi, 1:26:01 Cycling - Recovery Spin out to meet KB at Mursley. Hot day, good chinwag with coffee. Split Summary === 1) 5m - 24:09(4:50/m) 112/135bpm 166cal 12.42/22.31mph 2) 5m - 20:05(4:01/m) 115/140bpm 133cal 14.93/27.4mph 3) 5m - 19:36(3:55/m) 106/132bpm 104cal 15.31/26.24mph 4) 5m - 20:08(4:02/m) 110/131bpm 128cal 14.9/25.26mph 5) 0.53m - 2:02(3:50/m) 122/131bpm 16cal 15.64/26.49mph Add a comment 0.7mi, 5:30 Running - Warm Down Run back from the gym. Split Summary === 1) 0.67m - 5:30(8:14/m) 123/149bpm 51cal 7.29/8.45mph Add a comment 0mi, 1:10:00 Cross-Training - Strengthening Marshall PT - Pull Day, Gym 1 Split Summary === 1) 0m - 1:10:00(/m) 70/127bpm 143cal Add a comment	2mi, 32:01 Cross-Training - Walking Frankie walk before collecting Alexa from club. Split Summary === 1) 1m - 16:37(16:37/m) 80/107bpm 95cal 61/70rpm 3.61/4.13mph 2) 1m - 15:10(15:10/m) 87/124bpm 96cal 59/92rpm 3.95/8.79mph 3) 0.01m - 13(16:00/m) 120/121bpm 1cal 64/64rpm 3.75/3.97mph Add a comment 0.6mi, 5:00 Running - Warm Down Run back from the gym. Split Summary === 1) 0.6m - 5:00(8:21/m) 137/148bpm 58cal 7.18/7.85mph Add a comment 0mi, 50:01 Cross-Training - Strengthening Marshall PT Home Full Body 1 Split Summary === 1) 0m - 50:01(/m) 99/140bpm 259cal Add a comment 0.6mi, 5:00 Running - Warm Up Run to the gym Split Summary === 1) 0.59m - 5:00(8:25/m) 127/135bpm 51cal 7.13/43.71mph Add a comment 8.1mi, 1:12:01 Running - Run-Walk Early run whilst Lucy was swimming Felt weird and crappy just before 2 miles again and walked. Took a while to get going but better by the end 🤷‍♀️ Split Summary === 1) 1m - 8:20(8:20/m) 127/140bpm 84cal 7.2/8.04mph 2) 1m - 8:55(8:55/m) 131/146bpm 86cal 6.74/7.76mph 3) 1m - 10:38(10:38/m) 114/139bpm 68cal 5.64/10.37mph 4) 1m - 9:06(9:06/m) 127/139bpm 75cal 6.59/7.58mph 5) 1m - 8:51(8:51/m) 134/145bpm 80cal 6.77/8.33mph 6) 1m - 8:39(8:39/m) 137/145bpm 82cal 6.93/8.5mph 7) 1m - 8:14(8:14/m) 142/151bpm 85cal 7.29/7.89mph 8) 1m - 8:18(8:18/m) 146/156bpm 90cal 7.23/8.5mph 9) 0.12m - 59(8:15/m) 150/153bpm 11cal 7.27/7.81mph Add a comment	0.6mi, 5:31 Running - Warm Down Run back from the gym Split Summary === 1) 0.63m - 5:31(8:46/m) 128/143bpm 56cal 6.85/7.24mph Add a comment 0mi, 42:01 Cross-Training - Strengthening Marshall PT Gym 2 Leg 🦵 Day Split Summary === 1) 0m - 42:01(/m) 71/128bpm 96cal Add a comment 0.6mi, 5:01 Running - Warm Up Run to gym - early! Split Summary === 1) 0.6m - 5:01(8:22/m) 128/140bpm 51cal 7.17/8.14mph Add a comment	4.1mi, 34:01 Running - Easy Early Frankie run before SFIC trg Split Summary === 1) 1m - 8:41(8:41/m) 134/150bpm 95cal 6.91/7.45mph 2) 1m - 8:35(8:35/m) 148/157bpm 109cal 6.99/7.97mph 3) 1m - 8:03(8:03/m) 151/160bpm 102cal 7.45/8.64mph 4) 1m - 8:01(8:01/m) 156/169bpm 105cal 7.48/10.75mph 5) 0.08m - 41(8:24/m) 146/149bpm 7cal 7.14/10.69mph Add a comment	0mi, 32:01 Cross-Training - Circuits Playing cards circuits with Alexa The whole pack! Shuttle runs Press ups Burpees Sit ups Joker - plank Split Summary === 1) 0m - 32:01(/m) 97/141bpm 169cal Add a comment 4.5mi, 35:31 Running - Progressive Run with Frankie and Rob on the bike. Gradually picked the pace up, just happened. Split Summary === 1) 1m - 8:11(8:11/m) 135/153bpm 91cal 7.33/8.37mph 2) 1m - 7:59(7:59/m) 149/159bpm 101cal 7.51/7.91mph 3) 1m - 7:47(7:47/m) 150/160bpm 98cal 7.71/8.72mph 4) 1m - 7:38(7:38/m) 161/169bpm 106cal 7.87/8.56mph 5) 0.53m - 3:55(7:22/m) 152/167bpm 46cal 8.15/11.12mph Add a comment 0.6mi, 5:01 Running - Warm Down Run back from the gym Split Summary === 1) 0.63m - 5:01(7:56/m) 140/154bpm 60cal 7.57/8.22mph Add a comment 0mi, 55:01 Cross-Training - Strengthening Marshall PT - Push day gym 3 Split Summary === 1) 0m - 55:01(/m) 68/119bpm 109cal Add a comment 0.6mi, 5:01 Running - Warm Up Run to gym Split Summary === 1) 0.64m - 5:01(7:48/m) 128/144bpm 51cal 7.69/9.5mph Add a comment	-

2010	Distance	Date	Result	WAVA
Edinburgh Marathon	26.2mi	23 May	4:00:38	56.34%
Oakley 20	20mi	28 Mar	2:59:26	56.47%
Hogweed Hilly Half	13.1mi	14 Mar	1:54:11	57.24%
Nike Milton Keynes Half Marathon	13.1mi	7 Mar	1:50:24	59.21%

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2010