Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate Abi G |
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Races
4 -
Miles
23425 -
Miles
239 -
Miles
8602 -
Miles
2131 -
WAVA
59.21% -
Half
1:50:24 -
20M
2:59:26 -
Mara
4:00:38
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Recent Training | |||
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6th Feb
|
General | 3.4mi | 30:30 |
5th Feb
|
General | 2.5mi | 52:00 |
5th Feb
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Stretching | 0mi | 20:01 |
5th Feb
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Turbo Trainer | 9mi | 31:05 |
4th Feb
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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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Followers (2) |
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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
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59.21 | 1:50:24 59.21 |
20mi | 1 | 2:59:26
8:58/mi
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56.47 | 2:59:26 56.47 |
26.2mi | 1 | 4:00:38
9:11/mi
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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
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Wed 11th Jan
Jan 11
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Thu 12th Jan
Jan 12
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Fri 13th Jan
Jan 13
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Sat 14th Jan
Jan 14
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Sun 15th Jan
Jan 15
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Mon 16th Jan
Jan 16
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YWA Center Day 9 - Corazon
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Recover app post ride stretch - with Rob
Split Summary === 1) 0m - 8:10(0/m) 82/102bpm [INFb/mi] 30cal ![]()
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 ![]() |
YWA Center Day 10 - Energy
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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 ![]() |
YWA Center Day 11 - Rinse
Dog sitting on my head! ![]()
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 ![]()
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 ![]()
Dropping Alexa off
Split Summary === 1) 0.68m - 12:01(17:46/m) 80/101bpm [1422b/mi] 62cal 59/65rpm ![]() |
YWA Center Day 12 - Unwind
Joined by Alexa. ![]()
Strength - Iron Series Day 5 - Arms and abs
Split Summary === 1) 0m - 35:00(0/m) 118/152bpm [INFb/mi] 276cal ![]()
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 ![]() |
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 ![]()
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 ![]()
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 ![]()
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 ![]() |
YWA Center Day 14 - Stretch
On arrival at hotel ![]()
The direct route back from the museum
Split Summary === 1) 0.58m - 17:09(29:29/m) 82/103bpm [2417b/mi] 71cal 34/70rpm ![]()
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 ![]()
Post run YWA Center Day 13 - Trust
In hotel, a day late ![]()
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 ![]() |
YWA Center Day 15 - Reset
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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 ![]()
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 ![]()
Hotel room GLPT Mobility before start of NFIC
Split Summary === 1) 0m - 8:00(0/m) 81/95bpm [INFb/mi] 28cal ![]() |
Tue 17th Jan
Jan 17
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Wed 18th Jan
Jan 18
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Thu 19th Jan
Jan 19
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Fri 20th Jan
Jan 20
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Sat 21st Jan
Jan 21
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Sun 22nd Jan
Jan 22
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Mon 23rd Jan
Jan 23
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YWA Center Day 16 - Kind
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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 ![]()
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 ![]() |
YWA Center Day 17 - Move
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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 ![]()
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 ![]() |
YWA Center Day 18 - Gaze
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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 ![]()
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 ![]() |
YWA Center Day 19 - Play
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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 ![]()
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 ![]()
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 ![]() |
YWA Center Day 20 - Restore
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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 ![]()
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 ![]() |
Recover app stretching
Split Summary === 1) 0m - 20:02(0/m) 72/101bpm [INFb/mi] 50cal ![]()
YWA Center Day 21 - Strength
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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 ![]()
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 ![]() |
YWA Center Day 22 - Align
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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 ![]() |
Tue 24th Jan
Jan 24
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Wed 25th Jan
Jan 25
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Thu 26th Jan
Jan 26
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Fri 27th Jan
Jan 27
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Sat 28th Jan
Jan 28
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Sun 29th Jan
Jan 29
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Mon 30th Jan
Jan 30
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YWA Center Day 23 - Soar
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Iron Strength Series Day 10 - Back and Biceps
Split Summary === 1) 0m - 42:01(0/m) 96/127bpm [INFb/mi] 209cal ![]()
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 ![]() |
YWA Center Day 24 - Explore
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Strength - Iron Series Day 11 - DB Leg Workout
Split Summary === 1) 0m - 1:01:01(0/m) 93/132bpm [INFb/mi] 277cal ![]()
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 ![]() |
YWA Center Day 25 Amor
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Strength - Iron Séries Upper Body, Chest and Triceps workout
Split Summary === 1) 0m - 1:02:01(0/m) 93/132bpm [INFb/mi] 281cal ![]()
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 ![]() |
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 ![]()
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 ![]()
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 ![]() |
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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 ![]() |
YWA Center Day 28 - Freedom
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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 ![]()
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 ![]() |
YWA Center Day 29 - Pleasure
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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 ![]()
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 ![]() |
Tue 31st Jan
Jan 31
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Wed 1st Feb
Feb 1
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Thu 2nd Feb
Feb 2
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Fri 3rd Feb
Feb 3
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Sat 4th Feb
Feb 4
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Sun 5th Feb
Feb 5
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Mon 6th Feb
Feb 6
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Hotel gym
Iron Series Day 14 - Full Body Workout Split Summary === 1) 0m - 40:00(0/m) 95/118bpm [INFb/mi] 195cal ![]()
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 ![]() |
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 ![]() |
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 ![]() |
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 ![]()
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 ![]() |
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 ![]()
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 ![]() |
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 ![]()
Recover app stretches
Split Summary === 1) 0m - 20:01(0/m) 74/104bpm [INFb/mi] 52cal ![]()
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 ![]() |
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 ![]() |