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Recent Training
6th Feb	General	3.4mi	30:30
5th Feb	General	2.5mi	52:00
5th Feb	Stretching	0mi	20:01
5th Feb	Turbo Trainer	9mi	31:05
4th Feb	General	0.3mi	10:18

12 Month Benchmarks	Run	Bike
Mile	6:43	1:36
5k	22:33	6:03
5mi	36:14	9:51
10k	46:58	12:33
10mi	1:19:45	25:57
Half	1:45:58	34:52
20mi	2:43:35	53:59
Mara	3:34:59	1:15:20

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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	PB	WB	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

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

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	33	3	0	0	0	0	0	0	0	0	0	0	35
2023	142	28	0	0	0	0	0	0	0	0	0	0	170
2023	128	9	0	0	0	0	0	0	0	0	0	0	137
2022	80	81	104	63	45	41	34	43	43	31	84	43	692
2022	12.6	11.8	13.3	11.7	15.1	14.1	14.4	11.4	0	5.2	8.4	4.7	122.6
2022	126	132	115	101	111	133	143	90	51	19	31	60	1111
2022	308	244	335	325	462	369	487	435	127	69	205	205	3572
2021	52	103	92	32	74	93	43	83	62	79	84	46	843
2021	0	0	0	0	0	0	1.1	12.6	8.1	15.2	6.1	5.6	48.9
2021	174	84	133	160	219	226	79	142	147	166	171	173	1875
2021	316	255	427	210	71	0	275	81	41	122	145	202	2145
2020	13	16	10	36	60	33	33	44	65	72	35	25	442
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	156	171	172	200	2201
2020	0	0	7	0	29	75	124	54	43	33	15	169	549
2019	0	3	0	0	0	2	0	2	0	0	0	24	31
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	2	10	0	0	0	0	0	4	0	0	0	0	16
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	0	0	0	0	0	0	0	4	3	7
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	0	0	0	0	3	0	0	0	0	0	0	0	3
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	18	2	0	0	4	2	0	0	12	0	0	0	37
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	0	0	0	0	2	0	8	16	26
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

Tue 10th Jan Jan 10	Wed 11th Jan Jan 11	Thu 12th Jan Jan 12	Fri 13th Jan Jan 13	Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16
0mi, 24:01 Cross - Yoga YWA Center Day 9 - Corazon Add a comment 0mi, 8:10 Cross - Stretching Recover app post ride stretch - with Rob Split Summary === 1) 0m - 8:10(0/m) 82/102bpm [INFb/mi] 30cal Add a comment 16.6mi, 1:02:00 Bike - Turbo Trainer Zwift Ride with Don TDZ Stage 1, Standard Hard going on a hilly route Split Summary === 1) 5m - 19:50(3:58/m) 123/143bpm [488b/mi] 230cal 87/104rpm 173/360W 2) 5m - 18:47(3:45/m) 146/160bpm [548b/mi] 250cal 88/107rpm 202/354W 3) 2.46m - 7:49(3:11/m) 157/169bpm [499b/mi] 107cal 92/105rpm 208/367W 4) 4.17m - 15:35(3:44/m) 131/147bpm [489b/mi] 144cal 91/101rpm 134/240W Add a comment	0mi, 18:05 Cross - Yoga YWA Center Day 10 - Energy Add a comment 0mi, 40:01 Cross - Strength Strength - Iron Series Day 4 - Full Body Circuit At 3MX 3 rounds, 45s work, 30r Bent over row Static lunge RDL Chest press Push press Squat Rear step lunge Finisher Rear lunge Maker - burpee/renegade row/push press combo X2 Split Summary === 1) 0m - 40:01(0/m) 118/141bpm [INFb/mi] 310cal Add a comment	0mi, 24:00 Cross - Yoga YWA Center Day 11 - Rinse Dog sitting on my head! Add a comment 1.4mi, 25:08 Walk - General Meeting Alexa 🐕‍🦺 Split Summary === 1) 1m - 17:58(17:58/m) 89/105bpm [1600b/mi] 105cal 55/67rpm 2) 0.38m - 7:10(18:54/m) 98/118bpm [1852b/mi] 40cal 56/62rpm Add a comment 12.1mi, 1:50:00 Run - Long Run Longest run since hip op again. From school to Fenny (5miles) to meet up with RR social run. Then group run for about 4.5 then an extra loop with Heidi and Glynis to round up before Rob collected me from Dobbies. Wet run, hard work but got it done. Split Summary === 1) 1m - 9:12(9:12/m) 132/143bpm [1215b/mi] 111cal 2) 1m - 9:36(9:36/m) 142/150bpm [1363b/mi] 117cal 3) 1m - 8:54(8:54/m) 141/154bpm [1255b/mi] 109cal 4) 1m - 8:45(8:45/m) 152/159bpm [1331b/mi] 118cal 5) 1m - 8:59(8:59/m) 155/169bpm [1392b/mi] 119cal 6) 1m - 9:17(9:17/m) 147/160bpm [1365b/mi] 117cal 7) 1m - 9:16(9:16/m) 158/166bpm [1465b/mi] 122cal 8) 1m - 9:12(9:12/m) 153/167bpm [1408b/mi] 116cal 9) 1m - 8:39(8:39/m) 159/167bpm [1377b/mi] 114cal 10) 1m - 9:04(9:04/m) 150/168bpm [1359b/mi] 104cal 11) 1m - 9:00(9:00/m) 159/172bpm [1430b/mi] 119cal 12) 1m - 8:51(8:51/m) 163/170bpm [1443b/mi] 121cal 13) 0.14m - 1:14(8:34/m) 166/168bpm [1421b/mi] 17cal Add a comment 0.7mi, 12:01 Walk - General Dropping Alexa off Split Summary === 1) 0.68m - 12:01(17:46/m) 80/101bpm [1422b/mi] 62cal 59/65rpm Add a comment	0mi, 20:11 Cross - Yoga YWA Center Day 12 - Unwind Joined by Alexa. Add a comment 0mi, 35:00 Cross - Strength Strength - Iron Series Day 5 - Arms and abs Split Summary === 1) 0m - 35:00(0/m) 118/152bpm [INFb/mi] 276cal Add a comment 18.2mi, 1:01:01 Bike - Turbo Trainer Zwift Ride Warm up in NYC, whilst Don was finishing his ride Then Stage 2 TDZ short ride Flat and fast Easy spin down in Watopia Split Summary === 1) 5m - 17:16(3:27/m) 123/138bpm [425b/mi] 204cal 88/102rpm 177/322W 2) 5m - 15:49(3:10/m) 139/151bpm [440b/mi] 202cal 91/99rpm 193/321W 3) 5m - 15:27(3:05/m) 153/169bpm [473b/mi] 209cal 91/107rpm 205/434W 4) 3.2m - 12:29(3:54/m) 124/135bpm [484b/mi] 109cal 92/100rpm 125/274W Add a comment	0.5mi, 8:50 Walk - General Supporting Alexa (and Emily) at Chiltern League. Great running 🙌 Split Summary === 1) 0.46m - 8:50(19:19/m) 117/148bpm [2261b/mi] 69cal 45/91rpm Add a comment 1.7mi, 15:01 Run - Warm Down Post parkrun warm down Got drenched! Split Summary === 1) 1m - 9:09(9:09/m) 154/164bpm [1410b/mi] 120cal 2) 0.65m - 5:52(9:01/m) 158/163bpm [1426b/mi] 80cal Add a comment 3.1mi, 25:42 Run - parkrun Linford Wood parkrun Steady start as took a while to get going. Chatted to Maff’s Mel then pushed on in last mile which was tough. Split Summary === 1) 1m - 8:29(8:29/m) 152/163bpm [1288b/mi] 114cal 2) 1m - 8:32(8:32/m) 162/169bpm [1381b/mi] 115cal 3) 1m - 7:51(7:51/m) 171/175bpm [1343b/mi] 113cal 4) 0.12m - 51(6:58/m) 176/178bpm [1225b/mi] 13cal Add a comment 1.5mi, 14:05 Run - Warm Up Pre LW parkrun warm up Split Summary === 1) 1m - 9:17(9:17/m) 135/146bpm [1253b/mi] 116cal 2) 0.51m - 4:48(9:28/m) 147/158bpm [1391b/mi] 62cal Add a comment	0mi, 21:00 Cross - Yoga YWA Center Day 14 - Stretch On arrival at hotel Add a comment 0.6mi, 17:09 Walk - General The direct route back from the museum Split Summary === 1) 0.58m - 17:09(29:29/m) 82/103bpm [2417b/mi] 71cal 34/70rpm Add a comment 1.6mi, 44:41 Walk - General The scenic route to the Titanic museum Split Summary === 1) 1m - 21:15(21:15/m) 86/110bpm [1827b/mi] 105cal 47/61rpm 2) 0.57m - 23:26(41:02/m) 74/103bpm [3037b/mi] 64cal 14/80rpm Add a comment 0mi, 20:10 Cross - Yoga Post run YWA Center Day 13 - Trust In hotel, a day late Add a comment 4mi, 37:03 Run - Recovery Run Recovery run from Premier Inn, looping through some Southampton parks. Split Summary === 1) 1m - 9:20(9:20/m) 124/155bpm [1158b/mi] 114cal 2) 1m - 9:11(9:11/m) 134/139bpm [1230b/mi] 112cal 3) 1m - 9:11(9:11/m) 137/146bpm [1259b/mi] 112cal 4) 1m - 8:59(8:59/m) 127/149bpm [1140b/mi] 104cal 5) 0.04m - 19(8:29/m) 138/140bpm [1171b/mi] 4cal 6) 0.01m - 3(7:46/m) 138/138bpm [1072b/mi] 1cal Add a comment	0mi, 20:01 Cross - Yoga YWA Center Day 15 - Reset Add a comment 0mi, 45:03 Cross - Strength Gym at hotel Iron Series Day 6, Quad workout DB leg day With core and stretching at the end. Split Summary === 1) 0m - 45:03(0/m) 97/128bpm [INFb/mi] 227cal Add a comment 5mi, 42:03 Run - Intervals From hotel 1min efforts, 3mins steady Split Summary === 1) 1m - 8:51(8:51/m) 136/155bpm [1203b/mi] 110cal 2) 0.14m - 1:10(8:33/m) 144/148bpm [1232b/mi] 15cal 3) 0.14m - 1:01(7:20/m) 134/153bpm [982b/mi] 11cal 4) 0.34m - 3:01(8:45/m) 147/151bpm [1287b/mi] 40cal 5) 0.14m - 1:00(7:11/m) 152/159bpm [1093b/mi] 14cal 6) 0.36m - 3:01(8:17/m) 137/160bpm [1134b/mi] 34cal 7) 0.13m - 1:01(7:46/m) 154/159bpm [1197b/mi] 14cal 8) 0.36m - 2:58(8:20/m) 142/164bpm [1184b/mi] 37cal 9) 0.13m - 1:01(8:02/m) 152/158bpm [1221b/mi] 14cal 10) 0.36m - 3:00(8:20/m) 151/160bpm [1259b/mi] 40cal 11) 0.14m - 1:02(7:10/m) 149/159bpm [1068b/mi] 14cal 12) 0.35m - 2:58(8:32/m) 147/164bpm [1254b/mi] 37cal 13) 0.14m - 1:01(7:14/m) 156/160bpm [1129b/mi] 14cal 14) 0.34m - 2:59(8:44/m) 150/162bpm [1310b/mi] 38cal 15) 0.14m - 1:01(7:31/m) 156/164bpm [1173b/mi] 14cal 16) 0.33m - 2:54(8:43/m) 157/164bpm [1369b/mi] 39cal 17) 0.14m - 1:02(7:36/m) 158/162bpm [1200b/mi] 15cal 18) 0.37m - 3:03(8:14/m) 155/164bpm [1277b/mi] 42cal Add a comment 0mi, 8:00 Cross - Stretching Hotel room GLPT Mobility before start of NFIC Split Summary === 1) 0m - 8:00(0/m) 81/95bpm [INFb/mi] 28cal Add a comment
Tue 17th Jan Jan 17	Wed 18th Jan Jan 18	Thu 19th Jan Jan 19	Fri 20th Jan Jan 20	Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23
0mi, 18:00 Cross - Yoga YWA Center Day 16 - Kind Add a comment 0mi, 46:00 Cross - Strength In hotel gym Iron Series Day 7 - Shoulder and Triceps Core and stretching afterwards. Split Summary === 1) 0m - 46:00(0/m) 107/142bpm [INFb/mi] 292cal Add a comment 4.6mi, 41:00 Run - Easy Early easy run to get the steps in, from hotel. Split Summary === 1) 1m - 9:13(9:13/m) 128/142bpm [1180b/mi] 111cal 2) 1m - 8:56(8:56/m) 134/151bpm [1197b/mi] 113cal 3) 1m - 9:01(9:01/m) 144/153bpm [1297b/mi] 116cal 4) 1m - 8:47(8:47/m) 140/148bpm [1231b/mi] 109cal 5) 0.58m - 5:03(8:42/m) 142/149bpm [1235b/mi] 66cal Add a comment	0mi, 22:00 Cross - Yoga YWA Center Day 17 - Move Add a comment 0mi, 1:00:07 Cross - Strength In hotel gym Iron Series Day 8 - Glutes and Hamstrings Core and stretching at the end. Split Summary === 1) 0m - 1:00:07(0/m) 88/123bpm [INFb/mi] 239cal Add a comment 5.1mi, 44:01 Run - Strides Early run from hotel 10mins warm up then 30s stride efforts every 2 1/2 mins. Frosty chilly but good Split Summary === 1) 1m - 8:44(8:44/m) 135/153bpm [1179b/mi] 110cal 2) 1m - 8:49(8:49/m) 148/158bpm [1306b/mi] 118cal 3) 1m - 8:27(8:27/m) 152/162bpm [1286b/mi] 115cal 4) 1m - 8:28(8:28/m) 152/159bpm [1288b/mi] 116cal 5) 1m - 8:28(8:28/m) 153/161bpm [1295b/mi] 113cal 6) 0.13m - 1:04(8:15/m) 155/158bpm [1280b/mi] 14cal Add a comment	0mi, 20:00 Cross - Yoga YWA Center Day 18 - Gaze Add a comment 0mi, 48:01 Cross - Strength In hotel gym Iron Series Day 9 - Full Body DB Cardio Workout Core and stretching afterwards Split Summary === 1) 0m - 30:06(0/m) 111/140bpm [INFb/mi] 215cal 2) 0m - 17:54(0/m) 103/141bpm [INFb/mi] 97cal Add a comment 5.1mi, 45:01 Run - Easy Easyish early run from hotel Frosty chilly again and enjoyed it. Just got a cold bottom! Split Summary === 1) 1m - 9:03(9:03/m) 133/148bpm [1203b/mi] 112cal 2) 1m - 8:57(8:57/m) 139/149bpm [1245b/mi] 111cal 3) 1m - 8:49(8:49/m) 145/154bpm [1277b/mi] 112cal 4) 1m - 8:52(8:52/m) 145/150bpm [1285b/mi] 114cal 5) 1m - 8:42(8:42/m) 144/155bpm [1252b/mi] 110cal 6) 0.07m - 39(8:49/m) 141/145bpm [1242b/mi] 9cal Add a comment	0mi, 20:00 Cross - Yoga YWA Center Day 19 - Play Add a comment 1.5mi, 27:01 Walk - General Meeting Alexa Split Summary === 1) 1m - 17:22(17:22/m) 85/107bpm [1476b/mi] 103cal 56/69rpm 2) 0.51m - 9:39(18:55/m) 83/99bpm [1571b/mi] 52cal 53/64rpm Add a comment 17.5mi, 1:02:01 Bike - Turbo Trainer Zwift Ride with Don, although his wifi went down! Warm up then TDZ Stage 4 (B ride) Hard going as legs felt tired. Split Summary === 1) 5m - 20:26(4:05/m) 121/143bpm [495b/mi] 244cal 87/105rpm 179/304W 2) 5m - 17:11(3:26/m) 138/147bpm [474b/mi] 229cal 90/102rpm 202/384W 3) 5m - 15:42(3:08/m) 139/153bpm [437b/mi] 213cal 89/104rpm 206/391W 4) 2.53m - 8:41(3:25/m) 125/137bpm [428b/mi] 91cal 90/98rpm 155/229W Add a comment 4.1mi, 36:01 Run - Easy Easy shorter run from hotel. Should’ve gone a bit slower though. Split Summary === 1) 1m - 8:59(8:59/m) 134/149bpm [1205b/mi] 111cal 2) 1m - 8:48(8:48/m) 141/149bpm [1240b/mi] 111cal 3) 1m - 8:46(8:46/m) 147/154bpm [1288b/mi] 115cal 4) 1m - 8:42(8:42/m) 148/153bpm [1287b/mi] 115cal 5) 0.09m - 46(8:42/m) 151/153bpm [1314b/mi] 10cal Add a comment	0mi, 16:03 Cross - Yoga YWA Center Day 20 - Restore Add a comment 2.6mi, 43:01 Walk - General Walk back from the City Split Summary === 1) 1m - 16:42(16:42/m) 77/98bpm [1286b/mi] 90cal 62/66rpm 2) 1m - 16:11(16:11/m) 82/92bpm [1327b/mi] 97cal 63/67rpm 3) 0.62m - 10:08(16:27/m) 88/99bpm [1447b/mi] 68cal 62/66rpm Add a comment 2.5mi, 41:01 Walk - General Walk in to the City Split Summary === 1) 1m - 16:15(16:15/m) 76/97bpm [1234b/mi] 95cal 62/67rpm 2) 1m - 16:21(16:21/m) 90/107bpm [1471b/mi] 109cal 63/69rpm 3) 0.51m - 8:26(16:29/m) 96/104bpm [1582b/mi] 57cal 62/66rpm Add a comment	0mi, 20:02 Cross - Stretching Recover app stretching Split Summary === 1) 0m - 20:02(0/m) 72/101bpm [INFb/mi] 50cal Add a comment 0mi, 18:00 Cross - Yoga YWA Center Day 21 - Strength Add a comment 2.1mi, 54:01 Walk - General Frankie walk with Cissell’s and friends. Stiff from run! Split Summary === 1) 1m - 23:57(23:57/m) 90/134bpm [2156b/mi] 117cal 42/85rpm 2) 1m - 23:31(23:31/m) 98/112bpm [2305b/mi] 105cal 46/79rpm 3) 0.12m - 6:33(54:02/m) 86/110bpm [4646b/mi] 24cal 18/62rpm Add a comment 15.2mi, 2:18:01 Run - Long Run RR club run sandwich From Cricket Ground to Gt Linford for club run. Then a couple of miles with Martin back towards NP then the last few miles solo back to collect Alexa. Really tough going and wanted to die in the last few miles but a decent amount of time in my feet! Split Summary === 1) 1m - 9:05(9:05/m) 133/147bpm [1208b/mi] 114cal 2) 1m - 8:55(8:55/m) 138/152bpm [1231b/mi] 114cal 3) 1m - 9:00(9:00/m) 145/159bpm [1306b/mi] 115cal 4) 1m - 9:27(9:27/m) 138/156bpm [1303b/mi] 113cal 5) 1m - 8:53(8:53/m) 147/154bpm [1305b/mi] 127cal 6) 1m - 9:17(9:17/m) 154/164bpm [1429b/mi] 124cal 7) 1m - 9:05(9:05/m) 153/165bpm [1389b/mi] 121cal 8) 1m - 8:54(8:54/m) 156/164bpm [1389b/mi] 129cal 9) 1m - 8:55(8:55/m) 157/165bpm [1400b/mi] 122cal 10) 1m - 9:17(9:17/m) 156/165bpm [1447b/mi] 120cal 11) 1m - 8:58(8:58/m) 150/162bpm [1345b/mi] 110cal 12) 1m - 9:07(9:07/m) 151/161bpm [1375b/mi] 118cal 13) 1m - 9:00(9:00/m) 156/165bpm [1405b/mi] 119cal 14) 1m - 9:19(9:19/m) 154/158bpm [1435b/mi] 119cal 15) 1m - 9:17(9:17/m) 147/161bpm [1365b/mi] 102cal 16) 0.17m - 1:33(9:15/m) 138/149bpm [1277b/mi] 19cal Add a comment	0mi, 26:01 Cross - Yoga YWA Center Day 22 - Align Add a comment 3.1mi, 30:05 Run - Recovery Run Run/jog to postbox Split Summary === 1) 1m - 9:55(9:55/m) 124/137bpm [1230b/mi] 111cal 2) 1m - 9:25(9:25/m) 125/138bpm [1176b/mi] 105cal 3) 1m - 9:39(9:39/m) 130/137bpm [1255b/mi] 107cal 4) 0.12m - 1:06(9:24/m) 135/139bpm [1268b/mi] 14cal Add a comment
Tue 24th Jan Jan 24	Wed 25th Jan Jan 25	Thu 26th Jan Jan 26	Fri 27th Jan Jan 27	Sat 28th Jan Jan 28	Sun 29th Jan Jan 29	Mon 30th Jan Jan 30
0mi, 17:01 Cross - Yoga YWA Center Day 23 - Soar Add a comment 0mi, 42:01 Cross - Strength Iron Strength Series Day 10 - Back and Biceps Split Summary === 1) 0m - 42:01(0/m) 96/127bpm [INFb/mi] 209cal Add a comment 5.3mi, 45:00 Run - Intervals 8min warm up 4 x 2min, 1min easy 4 x 1min, 2mins easy 4 x 30s, 2mins easy Surprisingly warm out at 0 degs! Split Summary === 1) 0.89m - 8:00(9:01/m) 134/147bpm [1208b/mi] 100cal 2) 0.25m - 2:01(8:09/m) 156/158bpm [1272b/mi] 29cal 3) 0.11m - 59(9:15/m) 154/161bpm [1426b/mi] 13cal 4) 0.26m - 2:03(7:45/m) 153/158bpm [1187b/mi] 28cal 5) 0.1m - 58(9:31/m) 154/157bpm [1464b/mi] 13cal 6) 0.26m - 2:01(7:42/m) 157/169bpm [1210b/mi] 29cal 7) 0.09m - 58(10:23/m) 164/170bpm [1702b/mi] 13cal 8) 0.25m - 2:02(8:10/m) 164/172bpm [1338b/mi] 30cal 9) 0.09m - 59(10:28/m) 166/171bpm [1736b/mi] 13cal 10) 0.13m - 1:01(7:46/m) 160/164bpm [1244b/mi] 15cal 11) 0.22m - 1:59(8:56/m) 154/158bpm [1376b/mi] 27cal 12) 0.14m - 1:02(7:28/m) 162/168bpm [1211b/mi] 15cal 13) 0.21m - 1:58(9:18/m) 161/169bpm [1499b/mi] 27cal 14) 0.14m - 1:04(7:27/m) 162/171bpm [1206b/mi] 16cal 15) 0.2m - 1:55(9:26/m) 161/169bpm [1519b/mi] 26cal 16) 0.14m - 1:03(7:32/m) 162/167bpm [1222b/mi] 15cal 17) 0.22m - 1:58(8:55/m) 159/171bpm [1419b/mi] 27cal 18) 0.08m - 34(6:53/m) 161/167bpm [1109b/mi] 8cal 19) 0.16m - 1:27(8:51/m) 154/168bpm [1364b/mi] 19cal 20) 0.08m - 34(7:16/m) 158/162bpm [1149b/mi] 8cal 21) 0.15m - 1:26(9:17/m) 161/165bpm [1495b/mi] 20cal 22) 0.08m - 34(6:43/m) 160/164bpm [1074b/mi] 8cal 23) 0.16m - 1:25(8:53/m) 164/169bpm [1456b/mi] 21cal 24) 0.07m - 35(8:19/m) 157/162bpm [1305b/mi] 8cal 25) 0.16m - 1:26(8:49/m) 165/170bpm [1454b/mi] 20cal 26) 0.08m - 33(7:17/m) 164/167bpm [1194b/mi] 8cal 27) 0.52m - 4:29(8:36/m) 160/168bpm [1377b/mi] 61cal Add a comment	0mi, 22:01 Cross - Yoga YWA Center Day 24 - Explore Add a comment 0mi, 1:01:01 Cross - Strength Strength - Iron Series Day 11 - DB Leg Workout Split Summary === 1) 0m - 1:01:01(0/m) 93/132bpm [INFb/mi] 277cal Add a comment 4.6mi, 41:01 Run - Easy Social run from hotel with Flinty and Dan Cole Split Summary === 1) 1m - 9:13(9:13/m) 135/152bpm [1244b/mi] 118cal 2) 1m - 8:58(8:58/m) 144/155bpm [1292b/mi] 117cal 3) 1m - 8:57(8:57/m) 154/160bpm [1379b/mi] 121cal 4) 1m - 8:50(8:50/m) 152/156bpm [1343b/mi] 116cal 5) 0.58m - 5:03(8:39/m) 155/159bpm [1341b/mi] 68cal Add a comment	0mi, 24:01 Cross - Yoga YWA Center Day 25 Amor Add a comment 0mi, 1:02:01 Cross - Strength Strength - Iron Séries Upper Body, Chest and Triceps workout Split Summary === 1) 0m - 1:02:01(0/m) 93/132bpm [INFb/mi] 281cal Add a comment 5.1mi, 44:01 Run - Strides Early run with 30s strides every 4 mins Split Summary === 1) 1m - 8:57(8:57/m) 134/154bpm [1200b/mi] 116cal 2) 1m - 8:41(8:41/m) 145/155bpm [1258b/mi] 117cal 3) 1m - 8:37(8:37/m) 147/163bpm [1266b/mi] 116cal 4) 1m - 8:28(8:28/m) 150/157bpm [1269b/mi] 118cal 5) 1m - 8:27(8:27/m) 152/159bpm [1284b/mi] 114cal 6) 0.11m - 52(7:53/m) 154/156bpm [1214b/mi] 11cal Add a comment	1.4mi, 24:02 Walk - General Meeting Alexa. Great hug 🤗 Split Summary === 1) 1m - 17:08(17:08/m) 94/111bpm [1610b/mi] 98cal 58/69rpm 2) 0.38m - 6:54(18:06/m) 88/98bpm [1592b/mi] 38cal 55/65rpm Add a comment 16.8mi, 56:00 Bike - Turbo Trainer TDZ Stage 6 short ride. With Don, he was up ahead. I was trying to take it easyish. Split Summary === 1) 5m - 17:26(3:29/m) 112/131bpm [391b/mi] 175cal 91/96rpm 147/248W 2) 5m - 16:18(3:16/m) 132/140bpm [431b/mi] 195cal 92/99rpm 180/243W 3) 5m - 15:49(3:10/m) 142/155bpm [449b/mi] 204cal 91/106rpm 195/401W 4) 1.81m - 6:27(3:34/m) 128/136bpm [456b/mi] 62cal 93/99rpm 141/204W Add a comment 3.3mi, 31:02 Run - Recovery Run Easy jog on a ‘not running’ day. Split Summary === 1) 1m - 9:43(9:43/m) 126/140bpm [1224b/mi] 111cal 2) 1m - 9:36(9:36/m) 135/139bpm [1295b/mi] 114cal 3) 1m - 9:31(9:31/m) 131/140bpm [1246b/mi] 105cal 4) 0.25m - 2:12(8:43/m) 141/145bpm [1228b/mi] 28cal Add a comment	0mi, 22:10 Cross - Yoga Add a comment 0mi, 23:01 Cross - Yoga Add a comment 18.2mi, 2:40:01 Run - Long Run Parkrun sandwich Run to Willen, met Dennis along the H6 Redway - 6 miles then met others for the early reverse lap, making it to 10 miles MK parkrun, chatted to Lucy King then Jenny Dowling. Run back home to make it up to 18 miles for the day. Hard work but actually felt much better at the end than last week. Took a cliff bar during and a litre of water/electrolytes Split Summary === 1) 1m - 9:26(9:26/m) 134/149bpm [1263b/mi] 116cal 2) 1m - 8:59(8:59/m) 138/151bpm [1239b/mi] 110cal 3) 1m - 9:00(9:00/m) 142/157bpm [1278b/mi] 110cal 4) 1m - 8:44(8:44/m) 148/155bpm [1291b/mi] 113cal 5) 1m - 8:47(8:47/m) 142/155bpm [1248b/mi] 106cal 6) 1m - 8:38(8:38/m) 147/155bpm [1269b/mi] 110cal 7) 1m - 8:41(8:41/m) 141/152bpm [1225b/mi] 108cal 8) 1m - 8:29(8:29/m) 148/153bpm [1254b/mi] 110cal 9) 1m - 8:48(8:48/m) 149/163bpm [1311b/mi] 111cal 10) 1m - 8:31(8:31/m) 152/157bpm [1294b/mi] 112cal 11) 1m - 8:59(8:59/m) 145/155bpm [1302b/mi] 107cal 12) 1m - 9:01(9:01/m) 149/161bpm [1343b/mi] 116cal 13) 1m - 8:36(8:36/m) 152/157bpm [1306b/mi] 111cal 14) 1m - 9:00(9:00/m) 144/157bpm [1295b/mi] 119cal 15) 1m - 8:54(8:54/m) 152/159bpm [1352b/mi] 113cal 16) 1m - 8:46(8:46/m) 152/162bpm [1332b/mi] 112cal 17) 1m - 8:33(8:33/m) 149/155bpm [1275b/mi] 105cal 18) 1m - 8:52(8:52/m) 153/159bpm [1357b/mi] 114cal 19) 0.16m - 1:20(8:15/m) 159/161bpm [1312b/mi] 18cal Add a comment	0mi, 20:01 Cross - Yoga YWA Center Day 28 - Freedom Add a comment 2mi, 48:32 Walk - General Walk with Rob and Cissells whilst girls at run club 🐕‍🦺🐕‍🦺 Split Summary === 1) 1m - 23:47(23:47/m) 76/96bpm [1807b/mi] 101cal 43/75rpm 2) 1m - 24:35(24:35/m) 73/88bpm [1795b/mi] 96cal 37/75rpm 3) 0.01m - 10(17:13/m) 69/71bpm [1188b/mi] 1cal 11/55rpm Add a comment 15.2mi, 52:01 Bike - Turbo Trainer Solo Zwift Ride 17 mins ish warm up spin Workout of the week ‘Twenty Torch’ short and doable on tired legs. Warm down spin with a bit of effort! Split Summary === 1) 5m - 18:57(3:47/m) 109/126bpm [413b/mi] 175cal 88/100rpm 133/463W 2) 5m - 15:52(3:10/m) 124/134bpm [394b/mi] 192cal 84/91rpm 181/309W 3) 5m - 16:20(3:16/m) 128/153bpm [418b/mi] 196cal 87/95rpm 180/385W 4) 0.22m - 50(3:49/m) 114/120bpm [435b/mi] 6cal 84/90rpm 107/154W Add a comment	0mi, 24:02 Cross - Yoga YWA Center Day 29 - Pleasure Add a comment 0mi, 54:02 Cross - Strength Hotel Gym Iron Series Day 13, Glutes Hamstrings and Back Then CG 10min core and stretch Split Summary === 1) 0m - 54:02(0/m) 96/138bpm [INFb/mi] 270cal Add a comment 5.1mi, 46:01 Run - Easy Early Easy Run - solo Split Summary === 1) 1m - 9:10(9:10/m) 133/152bpm [1220b/mi] 113cal 2) 1m - 9:06(9:06/m) 142/150bpm [1293b/mi] 116cal 3) 1m - 9:04(9:04/m) 147/156bpm [1334b/mi] 119cal 4) 1m - 9:02(9:02/m) 142/147bpm [1282b/mi] 112cal 5) 1m - 9:06(9:06/m) 145/150bpm [1318b/mi] 113cal 6) 0.07m - 33(8:08/m) 151/151bpm [1228b/mi] 7cal Add a comment
Tue 31st Jan Jan 31	Wed 1st Feb Feb 1	Thu 2nd Feb Feb 2	Fri 3rd Feb Feb 3	Sat 4th Feb Feb 4	Sun 5th Feb Feb 5	Mon 6th Feb Feb 6
0mi, 40:00 Cross - Strength Hotel gym Iron Series Day 14 - Full Body Workout Split Summary === 1) 0m - 40:00(0/m) 95/118bpm [INFb/mi] 195cal Add a comment 6.2mi, 55:01 Run - Intervals Early intervals with Ed and Dan 10min warm up 12 x 90s with 60s walk recovery 10min warm down Extra warm down rounding up to 10k! Really hard going, I have no speed! Split Summary === 1) 1m - 9:15(9:15/m) 135/152bpm [1249b/mi] 114cal 2) 0.08m - 44(9:32/m) 145/152bpm [1382b/mi] 9cal 3) 0.23m - 1:32(6:46/m) 124/146bpm [839b/mi] 21cal 4) 0.06m - 56(14:48/m) 146/155bpm [2161b/mi] 9cal 5) 0.23m - 1:32(6:35/m) 141/163bpm [928b/mi] 23cal 6) 0.06m - 58(17:09/m) 153/164bpm [2624b/mi] 11cal 7) 0.23m - 1:33(6:44/m) 147/165bpm [991b/mi] 20cal 8) 0.06m - 57(15:00/m) 156/168bpm [2340b/mi] 12cal 9) 0.23m - 1:32(6:42/m) 152/165bpm [1017b/mi] 21cal 10) 0.06m - 58(15:51/m) 156/167bpm [2472b/mi] 12cal 11) 0.22m - 1:31(6:47/m) 153/171bpm [1037b/mi] 21cal 12) 0.07m - 59(14:59/m) 158/172bpm [2367b/mi] 13cal 13) 0.23m - 1:31(6:30/m) 151/171bpm [983b/mi] 22cal 14) 0.06m - 59(16:09/m) 161/173bpm [2601b/mi] 13cal 15) 0.23m - 1:31(6:42/m) 154/172bpm [1031b/mi] 22cal 16) 0.06m - 59(15:34/m) 159/173bpm [2475b/mi] 13cal 17) 0.23m - 1:32(6:41/m) 155/170bpm [1036b/mi] 21cal 18) 0.06m - 57(15:48/m) 163/173bpm [2574b/mi] 13cal 19) 0.23m - 1:31(6:40/m) 157/173bpm [1047b/mi] 21cal 20) 0.06m - 59(16:26/m) 161/173bpm [2645b/mi] 13cal 21) 0.23m - 1:33(6:43/m) 158/169bpm [1062b/mi] 22cal 22) 0.06m - 57(16:36/m) 162/173bpm [2689b/mi] 13cal 23) 0.22m - 1:31(6:51/m) 160/175bpm [1096b/mi] 21cal 24) 0.07m - 58(14:37/m) 163/175bpm [2381b/mi] 13cal 25) 0.24m - 1:34(6:37/m) 161/173bpm [1066b/mi] 22cal 26) 0.05m - 1:02(19:33/m) 163/175bpm [3187b/mi] 14cal 27) 1m - 9:14(9:14/m) 152/161bpm [1403b/mi] 117cal 28) 0.67m - 5:45(8:32/m) 154/159bpm [1314b/mi] 78cal Add a comment	6.2mi, 54:06 Run - Steady-State Early Team run to the seaside and back. The run where I fell over! With Ryan, Dan, Ed and Flinty Not the really easy pace I was hoping for. Split Summary === 1) 1m - 9:01(9:01/m) 133/150bpm [1199b/mi] 112cal 2) 1m - 8:33(8:33/m) 142/152bpm [1215b/mi] 112cal 3) 1m - 8:42(8:42/m) 140/153bpm [1218b/mi] 111cal 4) 1m - 8:41(8:41/m) 153/157bpm [1330b/mi] 120cal 5) 1m - 8:47(8:47/m) 155/159bpm [1361b/mi] 121cal 6) 1m - 8:35(8:35/m) 154/162bpm [1322b/mi] 116cal 7) 0.21m - 1:47(8:34/m) 155/159bpm [1327b/mi] 25cal Add a comment	4.2mi, 38:01 Run - Easy Easy Early Solo Run Split Summary === 1) 1m - 9:19(9:19/m) 131/149bpm [1221b/mi] 114cal 2) 1m - 9:02(9:02/m) 138/147bpm [1246b/mi] 114cal 3) 1m - 9:11(9:11/m) 144/151bpm [1322b/mi] 118cal 4) 1m - 9:11(9:11/m) 141/147bpm [1294b/mi] 112cal 5) 0.15m - 1:19(8:58/m) 144/153bpm [1291b/mi] 17cal Add a comment	0mi, 32:00 Cross - Strength Iron Series Day 15 - Hamstrings Early session, Hotel gym after short run Split Summary === 1) 0m - 32:00(0/m) 98/134bpm [INFb/mi] 173cal Add a comment 4.1mi, 36:01 Run - Strides Early Easy Run 30s strides every 4mins Feeling a bit tired still Split Summary === 1) 1m - 9:08(9:08/m) 134/152bpm [1225b/mi] 113cal 2) 0.09m - 53(9:18/m) 147/150bpm [1368b/mi] 12cal 3) 0.07m - 31(7:28/m) 147/151bpm [1097b/mi] 7cal 4) 0.38m - 3:27(9:00/m) 143/152bpm [1287b/mi] 46cal 5) 0.08m - 33(7:10/m) 142/144bpm [1017b/mi] 7cal 6) 0.38m - 3:28(9:14/m) 148/153bpm [1366b/mi] 47cal 7) 0.07m - 33(8:02/m) 154/158bpm [1236b/mi] 8cal 8) 0.39m - 3:26(8:45/m) 150/159bpm [1312b/mi] 47cal 9) 0.08m - 32(6:57/m) 145/151bpm [1007b/mi] 8cal 10) 0.39m - 3:27(8:57/m) 153/157bpm [1369b/mi] 47cal 11) 0.08m - 33(7:11/m) 154/157bpm [1105b/mi] 8cal 12) 0.39m - 3:26(8:55/m) 152/160bpm [1354b/mi] 47cal 13) 0.07m - 34(8:01/m) 153/159bpm [1227b/mi] 8cal 14) 0.65m - 5:28(8:26/m) 152/163bpm [1283b/mi] 75cal Add a comment	0.3mi, 10:18 Walk - General Walk back to the car with Rob and Alexa. Forgot to stop my watch. Split Summary === 1) 0.3m - 10:18(34:35/m) 110/123bpm [3804b/mi] 73cal 28/78rpm Add a comment 10.3mi, 1:35:00 Run - Medium Long Run Worst run in a while. Ran with Frankie to LW parkrun. Was supposed to go to Bury Field but felt so crap, changed to LW. Couldn’t be bothered and kept walking. Pushed a bit for parkrun but nearly killed me! Just drained from the week I think. Split Summary === 1) 1m - 9:10(9:10/m) 121/133bpm [1108b/mi] 102cal 2) 1m - 9:29(9:29/m) 137/143bpm [1300b/mi] 115cal 3) 1m - 9:22(9:22/m) 140/146bpm [1311b/mi] 113cal 4) 1m - 10:01(10:01/m) 146/151bpm [1463b/mi] 124cal 5) 1m - 10:36(10:36/m) 149/152bpm [1579b/mi] 126cal 6) 1m - 9:32(9:32/m) 154/158bpm [1467b/mi] 125cal 7) 1m - 9:17(9:17/m) 151/158bpm [1402b/mi] 119cal 8) 1m - 8:40(8:40/m) 147/160bpm [1274b/mi] 112cal 9) 1m - 8:30(8:30/m) 160/166bpm [1360b/mi] 116cal 10) 1m - 8:12(8:12/m) 166/171bpm [1361b/mi] 118cal 11) 0.28m - 2:12(8:01/m) 169/173bpm [1355b/mi] 33cal Add a comment	2.5mi, 52:00 Walk - General Frankie walk with Rob whilst Alexa was at run club 🐕‍🦺 Split Summary === 1) 1m - 21:51(21:51/m) 78/97bpm [1704b/mi] 101cal 50/63rpm 2) 1m - 19:49(19:49/m) 74/88bpm [1467b/mi] 95cal 56/62rpm 3) 0.53m - 10:21(19:32/m) 77/89bpm [1504b/mi] 51cal 56/60rpm Add a comment 0mi, 20:01 Cross - Stretching Recover app stretches Split Summary === 1) 0m - 20:01(0/m) 74/104bpm [INFb/mi] 52cal Add a comment 9mi, 31:05 Bike - Turbo Trainer Solo Zwift Ride TDZ Stage 8 New Scotland world. Just did the short loop to tick it off and tried to spin easy. Just picked it up for the last couple of kms. Split Summary === 1) 5m - 17:44(3:33/m) 110/129bpm [390b/mi] 178cal 84/96rpm 147/255W 2) 4.02m - 13:22(3:20/m) 128/158bpm [426b/mi] 162cal 84/111rpm 181/461W Add a comment	3.4mi, 30:30 Run - General Split Summary === 1) 1m - 9:10(9:10/m) 129/149bpm [1182b/mi] 81cal 6.55/7.16mph 2) 1m - 8:57(8:57/m) 143/150bpm [1279b/mi] 90cal 6.71/7.08mph 3) 1m - 8:51(8:51/m) 147/157bpm [1302b/mi] 90cal 6.77/7.39mph 4) 0.39m - 3:33(9:03/m) 146/152bpm [1322b/mi] 34cal 6.62/7.41mph Add a comment

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Abi G F45

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Abi G
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