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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
20416
Miles
68
Miles
3002
Half
1:50:24
20M
2:59:26
Mara
4:00:38

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

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
12mi, 45:01 Cycling - Turbo Trainer 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 Add a comment 0mi, 40:01 Cross-Training - Strengthening 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 Add a comment 8mi, 1:10:01 Running - Easy 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 Add a comment	0mi, 30:10 Cross-Training - Core Peloton 20min core 5min stretch workout then extra Split Summary === 1) 0m - 30:10(0/m) 108/140bpm 217cal Add a comment 0.5mi, 4:00 Running - Warm Down Jillfit ‘Buy out’ run Split Summary === 1) 0.53m - 4:00(7:33/m) 145/158bpm 50cal Add a comment 0mi, 10:30 Cross-Training - Strengthening 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 Add a comment 0.5mi, 4:20 Running - Warm Up Jillfit ‘Buy in’ run Split Summary === 1) 0.53m - 4:20(8:10/m) 131/144bpm 49cal Add a comment 7.2mi, 1:03:00 Running - Easy 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 Add a comment	0mi, 22:00 Cross-Training - Core Peloton core Split Summary === 1) 0m - 22:00(0/m) 80/113bpm 82cal Add a comment 11mi, 45:01 Cycling - Turbo Trainer 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 Add a comment 0mi, 16:00 Cross-Training - Strengthening 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 Add a comment 1.6mi, 13:02 Running - Steady-State 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 Add a comment 7mi, 2:28:01 Cross-Training - Walking 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 Add a comment	0mi, 20:01 Cross-Training - Yoga YWA Breathe Day 0 Peloton 10min yoga flow Add a comment 15mi, 1:02:01 Cycling - Turbo Trainer 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 Add a comment 2.3mi, 46:02 Cross-Training - Walking 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 Add a comment 0mi, 18:01 Cross-Training - Strengthening 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 Add a comment 6.2mi, 55:31 Running - Easy 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 Add a comment	5.4mi, 1:59:06 Cross-Training - Walking 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 Add a comment 1.6mi, 31:01 Cross-Training - Walking 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 Add a comment 0mi, 48:01 Cross-Training - Yoga YWA Breathe Day 1 - Invite Got a bit bored at the start! Add a comment 5.1mi, 44:01 Running - Easy 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 Add a comment	0mi, 38:06 Cross-Training - Yoga YWA Breathe Day 2 - Arrive Add a comment 20mi, 1:12:02 Cycling - Turbo Trainer 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 Add a comment 1.3mi, 22:01 Cross-Training - Strengthening 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 Add a comment 8mi, 1:10:10 Running - Easy 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 Add a comment	20mi, 1:01:00 Cycling - Turbo Trainer Zwift - France solo easyish spin Split Summary === 1) 0m - 1:01:00(0/m) 130/147bpm 408cal 76/96rpm 112/241W Add a comment 4.1mi, 1:20:01 Cross-Training - Walking 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 Add a comment 0mi, 35:00 Cross-Training - Yoga YWA Breathe Day 2 - Anchor Add a comment 0mi, 20:01 Cross-Training - Strengthening 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 Add a comment 3.7mi, 32:03 Running - Treadmill 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 Add a comment
Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11
19.5mi, 1:10:00 Cycling - Turbo Trainer 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 Add a comment 0mi, 28:00 Cross-Training - Yoga YWA Breathe Day 4 - Listen Add a comment 0mi, 10:00 Cross-Training - Core Power Abs Day 1 Split Summary === 1) 0m - 10:00(0/m) 91/119bpm 54cal Add a comment 0mi, 15:00 Cross-Training - Strengthening 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 Add a comment 5.1mi, 45:01 Running - Strides 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 Add a comment	0mi, 10:01 Cross-Training - Core 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 Add a comment 0mi, 24:00 Cross-Training - Yoga YWA Breathe Day 5 - Replenish In the evening, post dinner, in my PJ’s! Add a comment 17.2mi, 1:01:01 Cycling - Turbo Trainer 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 Add a comment	0mi, 30:00 Cross-Training - Yoga YWA Breathe Day 6 - Burn Add a comment 0mi, 10:00 Cross-Training - Core Power Abs Day 3 Split Summary === 1) 0m - 10:00(0/m) 116/144bpm 93cal Add a comment 5.5mi, 48:01 Running - Progressive 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 Add a comment	0mi, 30:01 Cross-Training - Yoga YWA Breathe Day 7 Synchronise Add a comment 17mi, 1:01:04 Cycling - Turbo Trainer 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 Add a comment 0mi, 11:00 Cross-Training - Core 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 Add a comment 0mi, 16:01 Cross-Training - Strengthening 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 Add a comment 6.3mi, 54:01 Running - Intervals 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 Add a comment	6.2mi, 2:25:31 Cross-Training - Walking 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 Add a comment 0mi, 33:01 Cross-Training - Yoga YWA Breathe Day 8 Snuggle Add a comment 0mi, 11:01 Cross-Training - Core 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 Add a comment 1.3mi, 20:31 Cross-Training - Strengthening 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 Add a comment 8mi, 1:10:01 Running - Easy 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 Add a comment	0mi, 26:00 Cross-Training - Yoga YWA Breathe Day 9 - Balance Add a comment 0mi, 11:00 Cross-Training - Core 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 Add a comment 18mi, 1:25:01 Cycling - Turbo Trainer 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 Add a comment 11.1mi, 2:30:01 Running - Trail Run 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 Add a comment	0mi, 24:01 Cross-Training - Yoga YWA Breathe Day 10 - Connect Add a comment 0mi, 12:00 Cross-Training - Core 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 Add a comment 1.1mi, 20:01 Cross-Training - Strengthening 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 Add a comment 10.2mi, 1:35:00 Running - Trail Run 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 Add a comment
Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18
0mi, 16:00 Cross-Training - Circuits 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 Add a comment 0mi, 22:00 Cross-Training - Yoga YWA Breathe Day 11, Flow Add a comment 0mi, 20:00 Cross-Training - Core 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 Add a comment 14mi, 48:01 Cycling - Turbo Trainer 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 Add a comment	11.7mi, 38:05 Cycling - Turbo Trainer 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 Add a comment 0mi, 20:00 Cross-Training - Yoga YWA Breathe Day 12 - Drop Add a comment 0mi, 12:01 Cross-Training - Core 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 Add a comment 7.1mi, 1:01:01 Running - Intervals 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 Add a comment 0mi, 22:00 Cross-Training - Circuits PE with Joe Just me and Rob! Split Summary === 1) 0m - 22:00(0/m) 121/152bpm 212cal Add a comment	0mi, 26:01 Cross-Training - Yoga Add a comment 18.5mi, 1:02:02 Cycling - Turbo Trainer 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 Add a comment 0mi, 12:01 Cross-Training - Core 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 Add a comment 6.4mi, 1:05:00 Running - Recovery Run 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 Add a comment	0mi, 36:00 Cross-Training - Yoga YWA Breathe Day 14 - Space Add a comment 0mi, 21:01 Cross-Training - Strengthening 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 Add a comment 0mi, 14:01 Cross-Training - Core 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 Add a comment 6.1mi, 1:30:03 Running - Trail Run 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 Add a comment	6.2mi, 2:52:01 Cross-Training - Walking 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 Add a comment 0mi, 10:01 Cross-Training - Core 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 Add a comment 7.2mi, 1:00:31 Running - Strides 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 Add a comment	0mi, 27:00 Cross-Training - Yoga YWA Breathe Day 16 - Discipline A good one to do before bed in my PJ’s, mainly sat and breathing! Add a comment 18mi, 1:00:06 Cycling - Turbo Trainer 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 Add a comment 0mi, 23:00 Cross-Training - Yoga YWA Breathe Day 15 (on day 16) Enter Add a comment 0mi, 12:00 Cross-Training - Core 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 Add a comment 7.1mi, 1:00:05 Running - Recovery Run 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 Add a comment	10.2mi, 38:01 Cycling - Turbo Trainer Zwift solo recovery spin Split Summary === 1) 0m - 38:01(0/m) 123/157bpm 221cal 83/108rpm 97/318W Add a comment 0mi, 34:02 Cross-Training - Yoga YWA Breathe Day 17 - Explore Add a comment 0mi, 20:00 Cross-Training - Core 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 Add a comment 12.1mi, 1:52:01 Running - Medium Long Run 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 Add a comment
Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24	Mon 25th Jan Jan 25
3.2mi, 28:01 Running - Recovery Run ‘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 Add a comment 0mi, 36:00 Cross-Training - Yoga YWA Breathe Day 18 - Center Add a comment 4.1mi, 1:10:00 Cross-Training - Walking 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 Add a comment 0mi, 10:01 Cross-Training - Core 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 Add a comment 5.1mi, 48:01 Running - Run-Walk 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 Add a comment	3.6mi, 32:01 Running - Intervals ‘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 Add a comment 0mi, 24:00 Cross-Training - Yoga YWA Breathe Day 19 - Strength Add a comment 0mi, 21:00 Cross-Training - Core 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 Add a comment 7.1mi, 1:03:01 Running - Intervals 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 Add a comment	4mi, 1:08:01 Cross-Training - Walking 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 Add a comment 0mi, 16:01 Cross-Training - Yoga YWA Breathe Day 20 - Strength Add a comment 0mi, 22:10 Cross-Training - Core 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 Add a comment 21.5mi, 1:25:01 Cycling - Turbo Trainer 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 Add a comment	3.2mi, 26:55 Running - Steady-State ‘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 Add a comment 4mi, 1:06:01 Cross-Training - Walking 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 Add a comment 18.5mi, 1:10:01 Cycling - Turbo Trainer 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 Add a comment 0mi, 21:00 Cross-Training - Yoga YWA Breathe Day 21 - Control Add a comment 0mi, 12:01 Cross-Training - Core 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 Add a comment 4.1mi, 35:00 Running - Easy 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 Add a comment	3.2mi, 25:55 Running - Steady-State 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 Add a comment 2.6mi, 49:02 Cross-Training - Walking 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 Add a comment 0mi, 23:01 Cross-Training - Yoga YWA Breathe Day 22 - Renew Add a comment 0mi, 15:00 Cross-Training - Core 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 Add a comment 15mi, 1:17:01 Cycling - Turbo Trainer 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 Add a comment	3.2mi, 27:22 Running - Easy 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 Add a comment 0mi, 10:04 Cross-Training - Core Power abs Day 3 Split Summary === 1) 0m - 10:04(0/m) 117/150bpm 97cal Add a comment 0mi, 18:01 Cross-Training - Strengthening Jillfit Pull Patrol Split Summary === 1) 0m - 18:01(0/m) 119/162bpm 177cal Add a comment 0mi, 5:01 Cross-Training - Other Testing skipping activity! Split Summary === 1) 0m - 5:01(0/m) 119/136bpm 52cal 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