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Abi G F40
About
Race Times
All Races
Mileage
Training
-
Races
4 -
Miles
20416 -
Miles
68 -
Miles
3002 -
Half
1:50:24 -
20M
2:59:26 -
Mara
4:00:38
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2010 |
---|---|---|---|---|
13.1mi | 2 | 1:50:24
8:26/mi
|
0.00 | 1:50:24 |
20mi | 1 | 2:59:26
8:58/mi
|
0.00 | 2:59:26 |
26.2mi | 1 | 4:00:38
9:11/mi
|
0.00 | 4:00:38 |
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% |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2021 | 148 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 148 |
2021 | 254 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 254 |
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 | 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 |
Tue 29th Dec
Dec 29
|
Wed 30th Dec
Dec 30
|
Thu 31st Dec
Dec 31
|
Fri 1st Jan
Jan 1
|
Sat 2nd Jan
Jan 2
|
Sun 3rd Jan
Jan 3
|
Mon 4th Jan
Jan 4
|
Zwift
Warm up Crit Race 6 laps Warm down Another killer slog Don rode too and got penalised for sandbagging 🤣 Split Summary === 1) 0m - 8:01(0/m) 113/123bpm 35cal 82/91rpm 74/164W 2) 0m - 25:03(0/m) 153/169bpm 214cal 81/92rpm 143/269W 3) 0m - 11:56(0/m) 134/142bpm 53cal 84/89rpm 75/119W ![]()
Jillfit
Barbelles 20min Peloton 15min core Split Summary === 1) 0m - 22:01(0/m) 128/150bpm 239cal 2) 0m - 18:00(0/m) 116/165bpm 125cal ![]()
Easy pace, maybe not easy effort with Dennis and Alexa on her bike.
Got frustrated with Alexa being a wet lettuce riding down the hill! Chilly morning! Split Summary === 1) 1m - 8:47(8:47/m) 129/140bpm 99cal 2) 1m - 9:00(9:00/m) 118/136bpm 83cal 3) 1m - 8:40(8:40/m) 136/149bpm 98cal 4) 1m - 8:48(8:48/m) 125/155bpm 77cal 5) 1m - 8:42(8:42/m) 122/149bpm 75cal 6) 1m - 8:43(8:43/m) 135/148bpm 92cal 7) 1m - 8:28(8:28/m) 138/154bpm 92cal 8) 1m - 8:31(8:31/m) 137/148bpm 91cal 9) 0.04m - 22(9:03/m) 142/143bpm 4cal ![]() |
Peloton
20min core 5min stretch workout then extra Split Summary === 1) 0m - 30:10(0/m) 108/140bpm 217cal ![]()
Jillfit
‘Buy out’ run Split Summary === 1) 0.53m - 4:00(7:33/m) 145/158bpm 50cal ![]()
Jillfit
‘Endurance Rants’ After initial 1/2 mile run 50 x weighted Squats 40 x Squat thrusters 30 x Push press 20 x single arm snatches 10 x dips Split Summary === 1) 0m - 10:30(0/m) 120/131bpm 105cal ![]()
Jillfit
‘Buy in’ run Split Summary === 1) 0.53m - 4:20(8:10/m) 131/144bpm 49cal ![]()
Slow slippy run to LW to meet Don and Wendy for lap of Knock on Wood 5k.
Lucy biked and Rob and Alexa turned back as she was cold. Split Summary === 1) 1m - 8:51(8:51/m) 126/134bpm 96cal 2) 1m - 8:48(8:48/m) 132/146bpm 99cal 3) 1m - 8:55(8:55/m) 139/149bpm 106cal 4) 1m - 8:42(8:42/m) 120/146bpm 65cal 5) 1m - 8:32(8:32/m) 123/130bpm 67cal 6) 1m - 8:39(8:39/m) 132/149bpm 84cal 7) 1m - 8:37(8:37/m) 127/137bpm 72cal 8) 0.22m - 1:57(9:01/m) 137/139bpm 22cal ![]() |
Peloton core
Split Summary === 1) 0m - 22:00(0/m) 80/113bpm 82cal ![]()
Zwift
Warm up Crit race Warm down A bit quicker than previous. Don rode too, first time as a bloke! Split Summary === 1) 0m - 8:49(0/m) 114/131bpm 43cal 81/90rpm 82/172W 2) 0m - 22:10(0/m) 152/170bpm 200cal 79/91rpm 151/298W 3) 0m - 14:02(0/m) 134/169bpm 66cal 81/87rpm 79/153W ![]()
Jillfit
Row it all away 6 rounds 1min cardio 20 single arm rows 5 jump pull ups Split Summary === 1) 0m - 16:00(0/m) 117/148bpm 152cal ![]()
Run back from Oxley Park, getting Lucy’s new phone.
Had to get a mile in to make it 2200 miles for the year. Split Summary === 1) 1m - 8:19(8:19/m) 133/148bpm 99cal 2) 0.6m - 4:43(7:49/m) 143/151bpm 60cal ![]()
Family walk Stowe 10k
3/6 of the Buckingham Six Pack for Alexa. Girls did brilliantly, no moaning and strong to the finish. Met The Cissellls! Split Summary === 1) 1m - 18:58(18:58/m) 83/101bpm 110cal 55/73rpm 2) 1m - 18:51(18:51/m) 83/100bpm 103cal 55/66rpm 3) 1m - 22:26(22:26/m) 77/102bpm 109cal 45/74rpm 4) 1m - 23:53(23:53/m) 77/107bpm 105cal 42/65rpm 5) 1m - 22:31(22:31/m) 91/122bpm 108cal 47/86rpm 6) 1m - 21:04(21:04/m) 82/107bpm 94cal 54/62rpm 7) 1m - 19:57(19:57/m) 87/120bpm 105cal 53/74rpm 8) 0.02m - 21(16:34/m) 103/112bpm 1cal 64/67rpm ![]() |
YWA Breathe Day 0
Peloton 10min yoga flow ![]()
Zwift ride VO2 Max 4 x 4 (40/20)
Tough session but not too bad. Time went quite quickly. Then a few miles rounding up and warming down. Split Summary === 1) 0m - 48:01(0/m) 136/165bpm 344cal 81/105rpm 120/341W 2) 0m - 14:01(0/m) 137/146bpm 89cal 82/102rpm 106/220W ![]()
Split Summary
=== 1) 1m - 20:38(20:38/m) 77/99bpm 101cal 53/65rpm 2) 1m - 20:10(20:10/m) 74/93bpm 93cal 53/63rpm 3) 0.26m - 5:14(19:47/m) 74/83bpm 23cal 56/62rpm ![]()
Jillfit ‘Love for Legs’
15min AMRAP- 5rds Weighted step ups, 10 each leg 1-5 weighted squat/squat jump chain 45s high knees/sprint on the spot Split Summary === 1) 0m - 18:01(0/m) 124/144bpm 190cal ![]()
NYD run with Dennis and Frankie
Fell over in the first half mile trying to avoid the slippy ice! NBW wasn’t as frozen as I had hoped! Split Summary === 1) 1m - 9:03(9:03/m) 129/146bpm 102cal 2) 1m - 10:33(10:33/m) 127/145bpm 109cal 3) 1m - 8:36(8:36/m) 141/152bpm 105cal 4) 1m - 8:42(8:42/m) 141/151bpm 105cal 5) 1m - 8:24(8:24/m) 136/154bpm 85cal 6) 1m - 8:23(8:23/m) 144/152bpm 102cal 7) 0.22m - 1:51(8:15/m) 139/148bpm 18cal ![]() |
Buckingham Six Pack Marathon Challenge Hillesden Muddy 8k
Alexa’s 4/6 Chasing the Cissells around in the dark. Lots of muddy fun with only a slight detour! Split Summary === 1) 1m - 22:21(22:21/m) 79/105bpm 94cal 47/64rpm 2) 1m - 22:37(22:37/m) 74/88bpm 89cal 46/71rpm 3) 1m - 22:04(22:04/m) 81/98bpm 100cal 45/64rpm 4) 1m - 21:14(21:14/m) 82/111bpm 102cal 48/77rpm 5) 1m - 23:01(23:01/m) 78/99bpm 96cal 46/62rpm 6) 0.36m - 7:49(21:58/m) 90/106bpm 36cal 50/57rpm ![]()
To Amy’s with Bella and Frankie and back to drop some stuff off.
Bella sooo slow! Split Summary === 1) 1m - 19:39(19:39/m) 84/99bpm 99cal 53/69rpm 2) 0.61m - 11:22(18:35/m) 80/101bpm 58cal 58/64rpm ![]()
YWA Breathe Day 1 - Invite
Got a bit bored at the start! ![]()
With Rob and Alexa on their bikes.
Split Summary === 1) 1m - 9:13(9:13/m) 130/148bpm 104cal 2) 1m - 8:44(8:44/m) 138/151bpm 106cal 3) 1m - 8:43(8:43/m) 135/143bpm 100cal 4) 1m - 8:35(8:35/m) 137/146bpm 97cal 5) 1m - 8:23(8:23/m) 146/156bpm 107cal 6) 0.05m - 24(7:32/m) 149/151bpm 5cal ![]() |
YWA Breathe Day 2 - Arrive
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Zwift 1.5 Sunday recovery ride (D)
The ride where the bike fell off the turbo. Lost a couple of minutes and the group got away. Spent the rest of the ride solo! Split Summary === 1) 0m - 1:12:02(0/m) 130/145bpm 462cal 78/94rpm 107/213W ![]()
Jillfit ‘Fit Full Body’
25 burpees 400m run 50 walking lunges 400m run 50 sit ups 400m run 25 bent over row/fly combo 400m run Split Summary === 1) 0.03m - 2:01(1:17:02/m) 131/148bpm 22cal 2) 0.26m - 2:16(8:41/m) 143/146bpm 29cal 3) 0.06m - 3:00(48:37/m) 118/144bpm 27cal 4) 0.28m - 2:15(7:59/m) 131/143bpm 25cal 5) 0.03m - 3:46(2:00:04/m) 126/140bpm 39cal 6) 0.28m - 2:15(8:07/m) 137/146bpm 27cal 7) 0.03m - 3:15(1:54:13/m) 129/144bpm 34cal 8) 0.28m - 2:16(8:09/m) 140/150bpm 28cal 9) 0.05m - 59(18:49/m) 139/146bpm 12cal ![]()
A few miles solo then met Amy Inchley for a few miles. Slow!
Split Summary === 1) 1m - 8:44(8:44/m) 135/151bpm 106cal 2) 1m - 8:44(8:44/m) 137/148bpm 105cal 3) 1m - 8:43(8:43/m) 143/154bpm 111cal 4) 1m - 8:43(8:43/m) 142/153bpm 105cal 5) 1m - 8:45(8:45/m) 148/157bpm 114cal 6) 1m - 8:49(8:49/m) 147/154bpm 112cal 7) 1m - 8:57(8:57/m) 152/156bpm 120cal 8) 1m - 8:42(8:42/m) 156/160bpm 120cal 9) 0.01m - 4(7:18/m) 154/154bpm 1cal ![]() |
Zwift - France solo easyish spin
Split Summary === 1) 0m - 1:01:00(0/m) 130/147bpm 408cal 76/96rpm 112/241W ![]()
Frankie 🐕 walk with Alexa
Followed the Escape MK 6k trail route. Very muddy in places. Split Summary === 1) 1m - 19:12(19:12/m) 81/97bpm 99cal 57/65rpm 2) 1m - 20:04(20:04/m) 83/101bpm 96cal 56/62rpm 3) 1m - 20:05(20:05/m) 83/101bpm 88cal 51/66rpm 4) 1m - 19:34(19:34/m) 74/97bpm 96cal 56/63rpm 5) 0.07m - 1:06(16:33/m) 78/88bpm 6cal 57/65rpm ![]()
YWA Breathe Day 2 - Anchor
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Jillfit
20min Barbelles EMOM 10mins alternating 15 x Deadlifts 15 x squat jumps 10mins alternating Pendlay Rows Box jumps Split Summary === 1) 0m - 20:01(0/m) 132/154bpm 231cal ![]()
Very slow plod on treadmill
Finished watching an episode of the Crown Very lethargic today. Split Summary === 1) 1m - 9:03(9:03/m) 115/122bpm 83cal 2) 1m - 8:15(8:15/m) 114/121bpm 68cal 3) 1m - 9:46(9:46/m) 109/118bpm 65cal 4) 0.65m - 5:00(7:37/m) 118/124bpm 41cal ![]() |
Tue 5th Jan
Jan 5
|
Wed 6th Jan
Jan 6
|
Thu 7th Jan
Jan 7
|
Fri 8th Jan
Jan 8
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Sat 9th Jan
Jan 9
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Sun 10th Jan
Jan 10
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Mon 11th Jan
Jan 11
|
Zwift meet up with Don - 3 laps of Central Park.
Split Summary === 1) 0m - 1:10:00(0/m) 141/160bpm 533cal 73/106rpm 127/348W ![]()
YWA Breathe Day 4 - Listen
![]()
Power Abs Day 1
Split Summary === 1) 0m - 10:00(0/m) 91/119bpm 54cal ![]()
Jillfit ‘Row it all away’
15min AMRAP 1min skip Single arm row x 10 each side Jump pull ups x 5 6 rounds except final skip. Split Summary === 1) 0m - 15:00(0/m) 144/163bpm 193cal ![]()
20min run back from school, drop Frankie and my jacket at home then back to SCE park. 10 x 45s faster, 1.15 walk/jog recovery.
Legs felt 💩 Split Summary === 1) 1m - 9:11(9:11/m) 125/134bpm 99cal 2) 1m - 8:44(8:44/m) 131/146bpm 96cal 3) 0.24m - 2:06(8:50/m) 136/147bpm 25cal 4) 0.11m - 45(7:07/m) 123/126bpm 6cal 5) 0.2m - 2:00(10:07/m) 137/148bpm 23cal 6) 0.1m - 46(7:28/m) 148/151bpm 10cal 7) 0.11m - 1:00(9:22/m) 146/152bpm 12cal 8) 0.1m - 45(7:27/m) 143/149bpm 9cal 9) 0.08m - 1:00(12:00/m) 153/155bpm 13cal 10) 0.11m - 47(6:52/m) 159/163bpm 11cal 11) 0.09m - 57(10:21/m) 150/161bpm 12cal 12) 0.11m - 46(7:11/m) 145/154bpm 9cal 13) 0.11m - 1:13(11:16/m) 152/158bpm 16cal 14) 0.11m - 47(6:51/m) 152/158bpm 10cal 15) 0.11m - 1:14(11:35/m) 145/160bpm 15cal 16) 0.11m - 46(7:19/m) 154/163bpm 10cal 17) 0.11m - 1:13(10:39/m) 157/163bpm 17cal 18) 0.11m - 46(6:45/m) 163/167bpm 11cal 19) 0.12m - 1:13(10:30/m) 159/162bpm 17cal 20) 0.1m - 46(7:17/m) 158/162bpm 10cal 21) 0.12m - 1:15(10:39/m) 155/163bpm 17cal 22) 0.12m - 46(6:26/m) 154/164bpm 10cal 23) 0.12m - 1:20(11:14/m) 156/167bpm 18cal 24) 0.59m - 4:56(8:25/m) 152/156bpm 66cal ![]() |
Power Abs Day 2
Done before bed to squeeze it in. 9min AMRAP (did 10mins!) 10 chest to floor burpees 10 v sits 10 plank walk outs 10 side to side (each side) 10 seated single leg lifts Split Summary === 1) 0m - 10:01(0/m) 108/130bpm 81cal ![]()
YWA Breathe Day 5 - Replenish
In the evening, post dinner, in my PJ’s! ![]()
Having a go on Don and Wendy’s Watt Bike
3 laps of Richmond cobbles Enjoyed the watt bike experience. Split Summary === 1) 5m - 18:37(3:43/m) 127/143bpm 198cal 85/110rpm 178/328W 2) 5m - 17:49(3:34/m) 145/155bpm 201cal 89/118rpm 188/355W 3) 5m - 17:36(3:31/m) 151/165bpm 202cal 91/115rpm 192/315W 4) 2.21m - 7:00(3:10/m) 156/158bpm 78cal 88/105rpm 188/281W ![]() |
YWA Breathe Day 6 - Burn
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Power Abs Day 3
Split Summary === 1) 0m - 10:00(0/m) 116/144bpm 93cal ![]()
Chasing Wendy and Inky with Don around Buckingham.
Very bloody cold but kept warm enough once I got going. Split Summary === 1) 1m - 9:10(9:10/m) 124/147bpm 99cal 2) 1m - 9:07(9:07/m) 142/153bpm 115cal 3) 1m - 8:32(8:32/m) 145/158bpm 110cal 4) 1m - 8:33(8:33/m) 138/159bpm 93cal 5) 1m - 8:31(8:31/m) 137/148bpm 93cal 6) 0.52m - 4:08(7:55/m) 144/160bpm 50cal ![]() |
YWA Breathe Day 7 Synchronise
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Zwift - TDZ Stage 1 Shorter ride
Was supposed to be with Wendy but she rode on the longer London group ride by accident! Had a video call with her. Legs felt a bit empty. Split Summary === 1) 0m - 9:07(0/m) 110/119bpm 48cal 75/86rpm 88/196W 2) 0m - 43:45(0/m) 139/151bpm 310cal 80/87rpm 118/212W 3) 0m - 8:11(0/m) 140/150bpm 52cal 80/98rpm 107/179W ![]()
Power Abs, Day 4
2 rounds, 50/10 Flutter kicks Wall walks Toe tap crunches Floor thrusters with knee push up Rolling V up Split Summary === 1) 0m - 11:00(0/m) 95/124bpm 65cal ![]()
Jillfit ‘Love for Legs’
15min AMRAP- 6 rounds Weighted box steps, 8 each side 1-5 weighted squat & squat jump chain 45s static sprint Split Summary === 1) 0m - 16:01(0/m) 124/142bpm 167cal ![]()
Chilly Intervals
20min warm up to school and to SCE park. Had a little walk with Rob as feeling crappy. 10 x 60/60 effort/jog walk recovery Not too bad once I got going. Split Summary === 1) 1m - 8:34(8:34/m) 122/145bpm 88cal 2) 1m - 8:42(8:42/m) 129/150bpm 91cal 3) 0.31m - 2:45(9:00/m) 130/143bpm 29cal 4) 0.14m - 1:01(7:18/m) 133/147bpm 10cal 5) 0.12m - 1:16(10:23/m) 137/149bpm 14cal 6) 0.14m - 1:00(7:10/m) 144/151bpm 12cal 7) 0.08m - 51(10:40/m) 146/153bpm 11cal 8) 0.13m - 1:01(7:43/m) 146/157bpm 13cal 9) 0.08m - 51(10:43/m) 153/158bpm 11cal 10) 0.14m - 1:00(7:03/m) 147/153bpm 13cal 11) 0.08m - 59(11:39/m) 148/156bpm 12cal 12) 0.14m - 1:00(7:27/m) 150/161bpm 13cal 13) 0.09m - 59(11:25/m) 155/161bpm 13cal 14) 0.14m - 1:01(7:09/m) 150/160bpm 13cal 15) 0.09m - 59(10:42/m) 153/161bpm 13cal 16) 0.14m - 1:01(7:19/m) 149/161bpm 13cal 17) 0.09m - 59(11:39/m) 155/164bpm 13cal 18) 0.15m - 1:01(6:54/m) 151/160bpm 13cal 19) 0.09m - 59(10:57/m) 151/162bpm 13cal 20) 0.14m - 1:03(7:24/m) 152/166bpm 14cal 21) 0.09m - 56(10:56/m) 158/167bpm 13cal 22) 0.15m - 1:01(6:41/m) 149/164bpm 13cal 23) 0.07m - 1:05(15:06/m) 149/165bpm 14cal 24) 1m - 8:14(8:14/m) 151/161bpm 108cal 25) 0.69m - 5:41(8:11/m) 156/161bpm 79cal ![]() |
Family Walk ended in the dark
Thornborough 10k Alexa’s Buckingham, Six Pack Marathon Challenge 5/6 Saw the Cissell’s too. Chilly night but good. Followed by kebabs in the van from Buckingham! Split Summary === 1) 1m - 22:16(22:16/m) 80/100bpm 110cal 46/89rpm 2) 1m - 26:07(26:07/m) 77/95bpm 114cal 39/64rpm 3) 1m - 23:15(23:15/m) 77/99bpm 106cal 45/60rpm 4) 1m - 24:30(24:30/m) 76/97bpm 101cal 43/76rpm 5) 1m - 20:50(20:50/m) 81/100bpm 96cal 51/59rpm 6) 1m - 23:41(23:41/m) 82/104bpm 104cal 40/74rpm 7) 0.21m - 4:52(23:04/m) 76/86bpm 18cal 47/60rpm ![]()
YWA Breathe Day 8 Snuggle
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Power Abs Day 5
3 Rounds - One Movement At A Time For The Time Listed Level 2 :30 of each back and forth Hollow Rocks Arch Rocks Rest 1:00 then 6 MIN AMRAP 6 Burpees 12 Reverse Crunches with a Twist (6 each) 18 Walking V-Ups (9 each) Split Summary === 1) 0m - 11:01(0/m) 137/164bpm 133cal ![]()
Jillfit ‘Fit Full Body’
25 chest to floor burpees (done badly) 400m run 50 (25 each leg) walking lunges 400m run 50 sit ups 400m run 25 bent over row/fly combos 400m run Split Summary === 1) 0.09m - 2:51(32:10/m) 115/136bpm 26cal 2) 0.27m - 2:14(8:16/m) 138/152bpm 27cal 3) 0.02m - 1:59(1:42:47/m) 139/152bpm 24cal 4) 0.27m - 2:12(8:05/m) 144/154bpm 28cal 5) 0.01m - 3:15(3:52:21/m) 143/148bpm 42cal 6) 0.27m - 2:14(8:11/m) 153/168bpm 30cal 7) 0.07m - 2:45(40:33/m) 151/173bpm 37cal 8) 0.29m - 2:15(7:38/m) 151/158bpm 30cal 9) 0.04m - 45(18:45/m) 155/162bpm 10cal ![]()
Run with Dennis.
Felt usual crappiness a couple of miles in again and had a walk break. It passed, then just running pretty crap! Not a bad run though! Split Summary === 1) 1m - 8:55(8:55/m) 134/147bpm 106cal 2) 1m - 8:54(8:54/m) 142/151bpm 113cal 3) 1m - 8:51(8:51/m) 137/146bpm 103cal 4) 1m - 8:43(8:43/m) 143/151bpm 109cal 5) 1m - 8:38(8:38/m) 136/151bpm 88cal 6) 1m - 8:29(8:29/m) 146/156bpm 107cal 7) 1m - 8:43(8:43/m) 151/162bpm 115cal 8) 1m - 8:29(8:29/m) 151/164bpm 111cal 9) 0.04m - 19(7:55/m) 151/157bpm 4cal ![]() |
YWA Breathe Day 9 - Balance
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Power Abs Day 2
9 (10) min AMRAP 10 burpees 10 Tuck ups 10 plank walkouts 10 reach throughs 10 Seated leg lifts Split Summary === 1) 0m - 11:00(0/m) 111/128bpm 94cal ![]()
A few minutes warm up
TDZ Stage 2 - Innsbruck OMG that was not the easy 45min spin I was expecting! Basically up a great big hill at 3 and 4 mph. Split Summary === 1) 0m - 6:01(0/m) 115/124bpm 32cal 77/84rpm 91/181W 2) 0m - 1:13:16(0/m) 144/159bpm 588cal 76/93rpm 134/280W 3) 0m - 5:44(0/m) 139/160bpm 38cal 75/92rpm 111/203W ![]()
MK Christmas Kanter with Kas.
Too busy chatting and kept missing the route. Good fun but slow going and getting chilly before the end. Split Summary === 1) 1m - 9:29(9:29/m) 118/137bpm 92cal 2) 1m - 15:46(15:46/m) 100/134bpm 93cal 3) 1m - 12:31(12:31/m) 123/145bpm 117cal 4) 1m - 14:00(14:00/m) 121/144bpm 120cal 5) 1m - 15:25(15:25/m) 113/131bpm 103cal 6) 1m - 13:44(13:44/m) 118/137bpm 99cal 7) 1m - 11:28(11:28/m) 124/139bpm 97cal 8) 1m - 14:16(14:16/m) 115/140bpm 88cal 9) 1m - 12:53(12:53/m) 122/144bpm 103cal 10) 1m - 16:09(16:09/m) 109/133bpm 87cal 11) 1m - 13:21(13:21/m) 118/142bpm 104cal 12) 0.11m - 59(9:14/m) 138/141bpm 11cal ![]() |
YWA Breathe Day 10 - Connect
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Power Abs Day 3
3 rounds of each exercise 30s work/15s rest Rotating plank V sit slides Cross body mountain climbers Candlestick rock/stands A bit of extra practice on candlesticks at the end Split Summary === 1) 0m - 12:00(0/m) 130/163bpm 135cal ![]()
Jillfit ’Endurance Rants’
800m ‘Buy in’ run DB Squats x 50 DB squat thrusts x 40 DB push press x 30 DB single arm snatch x 20 (10 each) Dips x 20 800m ‘Buy out’ run Split Summary === 1) 0.54m - 4:08(7:41/m) 130/151bpm 44cal 2) 0.04m - 11:22(4:17:12/m) 132/148bpm 129cal 3) 0.52m - 3:47(7:18/m) 147/156bpm 48cal 4) 0.03m - 43(25:41/m) 153/158bpm 9cal ![]()
Run with Don and Inky
2 laps of 5mile cycle route and an extra bit to make up to 10miles as it came up short. Lacked energy and motivation to start with but got a little better. Split Summary === 1) 1m - 9:11(9:11/m) 119/130bpm 92cal 2) 1m - 8:56(8:56/m) 133/145bpm 103cal 3) 1m - 9:04(9:04/m) 130/145bpm 94cal 4) 1m - 9:44(9:44/m) 137/145bpm 112cal 5) 1m - 9:15(9:15/m) 133/142bpm 96cal 6) 1m - 9:28(9:28/m) 133/144bpm 95cal 7) 1m - 9:09(9:09/m) 130/141bpm 80cal 8) 1m - 9:49(9:49/m) 142/148bpm 118cal 9) 1m - 9:35(9:35/m) 136/144bpm 95cal 10) 1m - 9:19(9:19/m) 138/146bpm 95cal 11) 0.17m - 1:30(8:40/m) 144/149bpm 16cal ![]() |
Tue 12th Jan
Jan 12
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Wed 13th Jan
Jan 13
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Thu 14th Jan
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Fri 15th Jan
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Sat 16th Jan
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Sun 17th Jan
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Mon 18th Jan
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Alexa’s circuits
3 rounds, 35s work, 25s rest Box jumps Single arm snatch Press ups Reverse lunges Sit ups Split Summary === 1) 0m - 16:00(0/m) 114/138bpm 140cal ![]()
YWA Breathe Day 11, Flow
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Power Abs Day 4 plus extra
2 rounds 50/10 Flutter kicks Wall walks - slightly better than last week! Toe tap crunches Floor thrusters with push up Rolling V up Practiced some wall walks and candlestick get ups. Split Summary === 1) 0m - 20:00(0/m) 100/145bpm 130cal ![]()
Zwift - Crit Race, 8 laps
Warm up Crit Race Warm down Finished nearly last 27th out of 28th! Quite enjoyed it though 😁 Don came 8th and lapped me! Split Summary === 1) 0m - 9:51(0/m) 116/136bpm 56cal 80/93rpm 96/180W 2) 0m - 38:10(0/m) 148/167bpm 307cal 78/115rpm 134/292W ![]() |
Zwift Spin whilst Alexa was sort of run walking on treadmill!
Flat course around Richmond. Split Summary === 1) 0m - 38:05(0/m) 123/160bpm 229cal 80/108rpm 101/359W ![]()
YWA Breathe Day 12 - Drop
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Power Abs Day 5
3 x 30s hollow rocks, 30s arch rocks 1min rest 6min AMRAP 6 burpees 12 reverse crunch twists (6 each side) 18 V ups (9 each side) Carried on to finish 4(?) rounds Split Summary === 1) 0m - 12:01(0/m) 128/155bpm 133cal ![]()
Intervals with Kas at Westcroft Circle
Longer warm up before meeting. 6 x 90s effort, 90s walk/jog recovery Supposed to be at 5k pace but there’s no way I could hold that pace for 5k! Rainy morning but quite enjoyed it. Split Summary === 1) 1m - 8:42(8:42/m) 132/150bpm 100cal 2) 1m - 8:27(8:27/m) 138/148bpm 102cal 3) 0.82m - 7:08(8:40/m) 136/147bpm 80cal 4) 0.22m - 1:32(7:09/m) 119/138bpm 10cal 5) 0.12m - 1:29(12:34/m) 132/142bpm 15cal 6) 0.22m - 1:31(6:48/m) 129/138bpm 15cal 7) 0.11m - 1:29(13:10/m) 134/151bpm 15cal 8) 0.21m - 1:30(7:00/m) 146/163bpm 17cal 9) 0.11m - 1:29(13:24/m) 138/164bpm 16cal 10) 0.22m - 1:32(7:04/m) 148/166bpm 18cal 11) 0.11m - 1:29(13:46/m) 146/167bpm 18cal 12) 0.23m - 1:31(6:41/m) 148/165bpm 18cal 13) 0.1m - 1:29(14:24/m) 150/165bpm 19cal 14) 0.22m - 1:31(6:49/m) 156/172bpm 20cal 15) 0.31m - 3:15(10:37/m) 125/172bpm 26cal 16) 1m - 8:19(8:19/m) 148/162bpm 102cal 17) 1m - 8:09(8:09/m) 153/165bpm 109cal 18) 0.06m - 29(7:54/m) 168/170bpm 7cal ![]()
PE with Joe
Just me and Rob! Split Summary === 1) 0m - 22:00(0/m) 121/152bpm 212cal ![]() |
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On Dondy’s watt bike
Grid City Crit Race 6 laps Got sandbagged at the start of lap 5 as my watts were too high. Was in 8th place, ended 15th. Split Summary === 1) 5m - 17:56(3:35/m) 117/148bpm 160cal 87/120rpm 149/386W 2) 0.8m - 3:04(3:51/m) 106/115bpm 21cal 88/96rpm 118/235W 3) 5m - 15:00(3:00/m) 154/164bpm 199cal 89/106rpm 222/352W 4) 1.76m - 5:18(3:01/m) 162/169bpm 69cal 90/119rpm 220/415W 5) 5m - 17:45(3:33/m) 143/169bpm 162cal 91/112rpm 152/418W 6) 0.92m - 2:59(3:14/m) 146/152bpm 30cal 91/103rpm 168/344W ![]()
Power Abs Day 1
Level 2 :40 on / :20 off - Mountain Climbers - Hollow Hold - Plank Walk Ups - Superman’s - Windshield Wipers Split Summary === 1) 0m - 12:01(0/m) 117/142bpm 113cal ![]()
Walk to school then jog walk with Frankie.
Very wet and flooded, even Frankie had had enough by the end, especially when we passed the house and did a lap of The Toot to round up. Had to strip off in the kitchen I was so wet! Split Summary === 1) 1m - 15:18(15:18/m) 90/120bpm 93cal 2) 1m - 10:22(10:22/m) 115/133bpm 88cal 3) 1m - 9:18(9:18/m) 121/132bpm 83cal 4) 1m - 9:09(9:09/m) 134/146bpm 104cal 5) 1m - 8:54(8:54/m) 136/152bpm 101cal 6) 1m - 8:51(8:51/m) 137/148bpm 97cal 7) 0.38m - 3:08(8:20/m) 148/158bpm 40cal ![]() |
YWA Breathe Day 14 - Space
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Jillfit ’Benched’
20min AMRAP DB chest press x 10 DB half press x 10 DB chest flies x 10 DB bent over rows x 20 ![]()
Power Abs Day 3
Level 2 :30 on/ :15 off - Rotating Planks - V-Sit Slides - Crossbody Mountain Climbers - Candlestick to Jump Extra plank wall walks practice - still rubbish! Split Summary === 1) 0m - 14:01(0/m) 127/156bpm 146cal ![]()
Muddy run/walk doing a route reach for kids dark walk, with Don and Inky.
Legs very dead and heavy. Split Summary === 1) 1m - 10:53(10:53/m) 110/136bpm 95cal 2) 1m - 10:19(10:19/m) 110/134bpm 82cal 3) 1m - 22:02(22:02/m) 116/144bpm 173cal 4) 1m - 18:29(18:29/m) 110/142bpm 128cal 5) 1m - 15:59(15:59/m) 110/141bpm 103cal 6) 1m - 11:12(11:12/m) 126/141bpm 104cal 7) 0.11m - 1:10(10:32/m) 132/145bpm 11cal ![]() |
Family woods walk
Map reading and quiz challenge. Bumped in to Cissell’s too 🤣 Split Summary === 1) 1m - 27:14(27:14/m) 76/98bpm 107cal 36/116rpm 2) 1m - 27:25(27:25/m) 69/104bpm 103cal 38/66rpm 3) 1m - 33:09(33:09/m) 73/127bpm 120cal 30/96rpm 4) 1m - 30:04(30:04/m) 80/117bpm 129cal 33/79rpm 5) 1m - 25:29(25:29/m) 70/85bpm 101cal 37/95rpm 6) 1m - 23:43(23:43/m) 78/101bpm 113cal 43/63rpm 7) 0.23m - 4:57(21:18/m) 76/88bpm 23cal 52/61rpm ![]()
Power Abs Day 4
50/10 - Flutter Kicks - Wall Walks - Tap Crunches - Floor Thrusters with Push-Up - Rolling V-Up Split Summary === 1) 0m - 10:01(0/m) 93/118bpm 57cal ![]()
Steady start and did a few strides in the second half.
Split Summary === 1) 1m - 8:27(8:27/m) 130/146bpm 96cal 2) 1m - 8:31(8:31/m) 134/148bpm 100cal 3) 1m - 8:37(8:37/m) 140/149bpm 105cal 4) 1m - 8:26(8:26/m) 146/157bpm 108cal 5) 1m - 7:59(7:59/m) 149/166bpm 103cal 6) 1m - 8:20(8:20/m) 160/186bpm 119cal 7) 1m - 8:10(8:10/m) 152/172bpm 107cal 8) 0.24m - 2:00(8:29/m) 155/158bpm 27cal ![]() |
YWA Breathe Day 16 - Discipline
A good one to do before bed in my PJ’s, mainly sat and breathing! ![]()
Zwift
Warm up solo for 20mins then meet up with Don around the Champs-Elysees Split Summary === 1) 0m - 55:37(0/m) 133/164bpm 378cal 80/106rpm 113/273W 2) 0m - 4:28(0/m) 147/161bpm 22cal 87/93rpm 83/153W ![]()
YWA Breathe Day 15 (on day 16)
Enter ![]()
Power Abs Day 5
Level 2 :30 of each back and forth Hollow Rocks Arch Rocks Rest 1:00 then 6 MIN AMRAP 6 Burpees 12 Reverse Crunches with a Twist (6 each) 18 Walking V-Ups (9 each) Split Summary === 1) 0m - 12:00(0/m) 141/163bpm 149cal ![]()
Just Frankie and I for an easy plod. Bumped in to Warren and Neil for a little chat. Perked me up and ended up doing a few extra miles.
Split Summary === 1) 1m - 8:56(8:56/m) 124/145bpm 95cal 2) 1m - 8:36(8:36/m) 128/143bpm 91cal 3) 1m - 8:46(8:46/m) 129/142bpm 91cal 4) 1m - 8:21(8:21/m) 132/148bpm 86cal 5) 1m - 8:11(8:11/m) 134/145bpm 88cal 6) 1m - 8:27(8:27/m) 140/156bpm 99cal 7) 1m - 8:22(8:22/m) 142/153bpm 100cal 8) 0.06m - 26(7:57/m) 153/159bpm 6cal ![]() |
Zwift solo recovery spin
Split Summary === 1) 0m - 38:01(0/m) 123/157bpm 221cal 83/108rpm 97/318W ![]()
YWA Breathe Day 17 - Explore
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Power Abs Day 1
40 on / :20 off - Mountain Climbers - Hollow Hold - Plank Walk Ups - Superman’s - Windshield Wipers Split Summary === 1) 0m - 20:00(0/m) 93/128bpm 111cal ![]()
Run with Don and dogs
From Caldecotte up to Willen and back via canal. A bit flooded and muddy on the way out. Kept an even steady pace. Split Summary === 1) 1m - 9:17(9:17/m) 111/131bpm 81cal 2) 1m - 9:01(9:01/m) 121/131bpm 87cal 3) 1m - 9:25(9:25/m) 126/132bpm 96cal 4) 1m - 9:22(9:22/m) 125/136bpm 88cal 5) 1m - 9:28(9:28/m) 126/133bpm 86cal 6) 1m - 9:27(9:27/m) 127/135bpm 83cal 7) 1m - 9:27(9:27/m) 128/141bpm 82cal 8) 1m - 9:15(9:15/m) 128/139bpm 79cal 9) 1m - 9:35(9:35/m) 129/133bpm 83cal 10) 1m - 8:50(8:50/m) 129/145bpm 73cal 11) 1m - 8:57(8:57/m) 128/140bpm 73cal 12) 1m - 8:51(8:51/m) 129/140bpm 70cal 13) 0.14m - 1:05(7:49/m) 144/146bpm 13cal ![]() |
Tue 19th Jan
Jan 19
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Wed 20th Jan
Jan 20
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Thu 21st Jan
Jan 21
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Fri 22nd Jan
Jan 22
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Sat 23rd Jan
Jan 23
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Sun 24th Jan
Jan 24
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Mon 25th Jan
Jan 25
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‘Dark’ run with Don
Felt harder than it should have. Split Summary === 1) 1m - 8:53(8:53/m) 129/140bpm 102cal 2) 1m - 8:45(8:45/m) 132/141bpm 101cal 3) 1m - 8:53(8:53/m) 136/143bpm 107cal 4) 0.18m - 1:30(8:14/m) 139/143bpm 18cal ![]()
YWA Breathe Day 18 - Center
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Met KB for a walk catch up from Westcroft
Split Summary === 1) 1m - 17:26(17:26/m) 80/101bpm 101cal 60/69rpm 2) 1m - 16:32(16:32/m) 82/111bpm 103cal 62/66rpm 3) 1m - 16:51(16:51/m) 80/99bpm 102cal 61/68rpm 4) 1m - 17:11(17:11/m) 74/89bpm 96cal 61/78rpm 5) 0.12m - 2:01(17:26/m) 78/85bpm 11cal 58/67rpm ![]()
Power Abs Day 2
9min AMRAP Level 1 - 10 Burpees - 10 Tuck Ups - 10 Plank Walkouts - 10 Reach Thrus (each side) - 10 Seated Single Leg Lifts (5 each side) Split Summary === 1) 0m - 10:01(0/m) 111/133bpm 87cal ![]()
From school to get work car
Struggled to get going, so walk/jogged to start. Split Summary === 1) 1m - 10:36(10:36/m) 113/129bpm 90cal 2) 1m - 9:43(9:43/m) 114/133bpm 81cal 3) 1m - 10:17(10:17/m) 121/134bpm 88cal 4) 1m - 8:28(8:28/m) 128/134bpm 85cal 5) 1m - 8:32(8:32/m) 136/146bpm 96cal 6) 0.06m - 26(7:50/m) 145/146bpm 5cal ![]() |
‘Dark’ intervals with Don
Short warm up 1,2,3,3,2,1 Warm dow. Very windy out. Went better than I thought it would. Nice walk recoveries. Split Summary === 1) 0.61m - 5:30(9:00/m) 126/135bpm 62cal 2) 0.13m - 1:00(7:33/m) 110/116bpm 8cal 3) 0.07m - 1:00(13:21/m) 118/129bpm 9cal 4) 0.27m - 2:00(7:24/m) 139/151bpm 24cal 5) 0.12m - 1:30(12:54/m) 137/149bpm 18cal 6) 0.39m - 3:00(7:37/m) 145/159bpm 38cal 7) 0.15m - 2:00(13:36/m) 130/155bpm 21cal 8) 0.42m - 3:00(7:13/m) 146/163bpm 38cal 9) 0.15m - 2:00(13:18/m) 127/159bpm 19cal 10) 0.28m - 2:00(7:10/m) 146/162bpm 25cal 11) 0.11m - 1:30(14:01/m) 140/161bpm 16cal 12) 0.15m - 1:00(6:29/m) 135/145bpm 11cal 13) 0.06m - 1:00(15:48/m) 145/152bpm 13cal 14) 0.63m - 5:30(8:42/m) 139/149bpm 66cal ![]()
YWA Breathe Day 19 - Strength
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Power Abs Day 4
50/10 - Flutter Kicks - Wall Walks - Tap Crunches - Floor Thrusters with Push-Up - Rolling V-Up Extra wall walk and candlestick practice at the end. Split Summary === 1) 0m - 21:00(0/m) 105/148bpm 153cal ![]()
Intervals with Kas
Warm up to meet at V2/H6 Intervals around the underpass roundabouts to get protection from wind and rain. 6 x 2mins, 2min recovery Odds @5k pace Evens @5k +15s pace Split Summary === 1) 1m - 9:09(9:09/m) 131/143bpm 108cal 2) 0.51m - 4:18(8:30/m) 128/146bpm 47cal 3) 0.26m - 2:01(7:38/m) 123/144bpm 19cal 4) 0.17m - 1:59(11:41/m) 132/148bpm 22cal 5) 0.26m - 2:01(7:44/m) 139/153bpm 24cal 6) 0.14m - 1:58(13:51/m) 126/153bpm 19cal 7) 0.28m - 2:02(7:19/m) 150/158bpm 27cal 8) 0.14m - 1:58(14:34/m) 127/159bpm 18cal 9) 0.27m - 2:02(7:26/m) 142/157bpm 24cal 10) 0.14m - 1:59(13:54/m) 125/156bpm 16cal 11) 0.28m - 2:01(7:08/m) 148/159bpm 26cal 12) 0.15m - 1:59(13:15/m) 130/156bpm 18cal 13) 0.27m - 2:01(7:35/m) 146/157bpm 26cal 14) 0.14m - 1:32(10:49/m) 117/163bpm 10cal 15) 1m - 8:31(8:31/m) 140/151bpm 103cal 16) 1m - 8:34(8:34/m) 136/149bpm 94cal 17) 1m - 8:27(8:27/m) 142/151bpm 103cal 18) 0.06m - 28(8:23/m) 134/138bpm 4cal ![]() |
Frankie walk before collecting the kids from school and home via Sainsbury’s
Split Summary === 1) 1m - 16:16(16:16/m) 87/107bpm 101cal 61/66rpm 2) 1m - 16:12(16:12/m) 82/110bpm 99cal 62/67rpm 3) 1m - 16:47(16:47/m) 81/103bpm 98cal 60/66rpm 4) 1m - 18:21(18:21/m) 75/94bpm 95cal 56/114rpm 5) 0.02m - 26(18:27/m) 73/77bpm 2cal 58/63rpm ![]()
YWA Breathe Day 20 - Strength
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Power Abs Day 5
Level 2 :30 of each back and forth Hollow Rocks Arch Rocks Rest 1:00 then 6 MIN AMRAP 6 Burpees 12 Reverse Crunches with a Twist (6 each) 18 Walking V-Ups (9 each) Split Summary === 1) 0m - 22:10(0/m) 116/157bpm 201cal ![]()
TDZ Stage 4 Group ride
Split Summary === 1) 0m - 18:16(0/m) 112/126bpm 97cal 78/87rpm 89/176W 2) 0m - 51:38(0/m) 144/164bpm 395cal 77/92rpm 128/230W 3) 0m - 15:08(0/m) 135/154bpm 79cal 79/87rpm 88/162W ![]() |
‘Dark’ run from base with Don
Didn’t look at watch, so a bit quicker than planned. Split Summary === 1) 1m - 8:40(8:40/m) 124/145bpm 96cal 2) 1m - 8:28(8:28/m) 134/140bpm 103cal 3) 1m - 8:26(8:26/m) 141/147bpm 109cal 4) 0.17m - 1:22(7:54/m) 141/145bpm 17cal ![]()
Frankie walk before meeting girls from school.
Split Summary === 1) 1m - 16:20(16:20/m) 86/105bpm 103cal 61/69rpm 2) 1m - 15:55(15:55/m) 85/110bpm 95cal 61/66rpm 3) 1m - 16:12(16:12/m) 88/105bpm 94cal 61/67rpm 4) 1m - 16:57(16:57/m) 92/111bpm 100cal 61/69rpm 5) 0.04m - 39(14:37/m) 100/101bpm 4cal 65/67rpm ![]()
Zwift meet up with Don
2 laps of Central Park perimeter loop. Split Summary === 1) 0m - 56:49(0/m) 132/159bpm 400cal 75/110rpm 118/405W 2) 0m - 13:12(0/m) 132/138bpm 82cal 76/89rpm 104/173W ![]()
YWA Breathe Day 21 - Control
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Power abs Day 1
40 on / :20 off - Mountain Climbers - Hollow Hold - Plank Walk Ups - Superman’s - Windshield Wipers Extra wall walk practice, a little better! Split Summary === 1) 0m - 12:01(0/m) 83/111bpm 52cal ![]()
Testing Frankie’s new harness but she wasn’t pulling!
Slippy and icy out. Split Summary === 1) 1m - 8:56(8:56/m) 122/142bpm 95cal 2) 1m - 8:35(8:35/m) 127/145bpm 91cal 3) 1m - 8:39(8:39/m) 141/151bpm 111cal 4) 1m - 8:06(8:06/m) 138/158bpm 95cal 5) 0.09m - 43(7:45/m) 147/155bpm 10cal ![]() |
Dark base run
Solo, didn’t look at my watch, so quicker than planned again. Split Summary === 1) 1m - 8:24(8:24/m) 133/148bpm 102cal 2) 1m - 8:05(8:05/m) 143/151bpm 108cal 3) 1m - 8:11(8:11/m) 148/155bpm 113cal 4) 0.17m - 1:15(7:34/m) 148/151bpm 17cal ![]()
Family Frankie walk before I went off to work.
Chilly and bright with a little flurry of snow. Split Summary === 1) 1m - 18:57(18:57/m) 85/97bpm 101cal 53/64rpm 2) 1m - 18:51(18:51/m) 81/94bpm 91cal 57/120rpm 3) 0.6m - 11:13(18:50/m) 87/106bpm 63cal 57/63rpm ![]()
YWA Breathe Day 22 - Renew
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Power Abs Day 2
Level 1 - 10 Burpees - 10 Tuck Ups - 10 Plank Walkouts - 10 Reach Thrus (each side) - 10 Seated Single Leg Lifts (5 each side) Split Summary === 1) 0m - 15:00(0/m) 113/129bpm 134cal ![]()
2 laps of Yorkshire route.
Steady start but picked up a little towards the end as I was running out of iPad charge! Alexa biking next to me. Split Summary === 1) 0m - 1:17:01(0/m) 123/150bpm 466cal 81/102rpm 101/206W ![]() |
Easyish ‘Dark’ run with Donnand Barters.
Split Summary === 1) 1m - 8:48(8:48/m) 127/141bpm 102cal 2) 1m - 8:35(8:35/m) 136/146bpm 108cal 3) 1m - 8:31(8:31/m) 141/148bpm 111cal 4) 0.19m - 1:29(7:57/m) 143/146bpm 19cal ![]()
Power abs Day 3
Split Summary === 1) 0m - 10:04(0/m) 117/150bpm 97cal ![]()
Jillfit Pull Patrol
Split Summary === 1) 0m - 18:01(0/m) 119/162bpm 177cal ![]()
Testing skipping activity!
Split Summary === 1) 0m - 5:01(0/m) 119/136bpm 52cal ![]() |
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