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Races
4 -
Miles
25597 -
Miles
263 -
Miles
9009 -
Miles
2595 -
WAVA
58.54% -
Half
1:50:24 -
20M
2:59:26 -
Mara
4:00:38
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Recent Training | |||
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19th Mar
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General | 18.4mi | 1:01:05 |
19th Mar
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General | 1.7mi | 33:01 |
18th Mar
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Stretching | 0mi | 10:01 |
18th Mar
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Easy | 4.1mi | 36:01 |
17th Mar
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Stretching | 0mi | 12:00 |
12 Month Benchmarks | Run | Bike |
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Mile | 7:12 | 2:37 |
5k | 22:50 | 8:59 |
5mi | 37:48 | 15:11 |
10k | 48:50 | 18:42 |
10mi | 1:19:58 | 31:04 |
Half | 1:51:51 | 40:50 |
20mi | 2:53:21 | 1:44:03 |
Mara | 3:49:28 | 3:16:16 |
50k | 16:58:18 | 3:41:24 |
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Followers (3) |
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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 | 2010 | PB | WB |
---|---|---|---|---|
13.1mi | 2 | 1:50:24 58.54 | 1:50:24
8:26/mi
|
58.54 |
20mi | 1 | 2:59:26 56.32 | 2:59:26
8:58/mi
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56.32 |
26.2mi | 1 | 4:00:38 55.68 | 4:00:38
9:11/mi
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55.68 |
2010 | Result | WAVA | Distance | |
---|---|---|---|---|
23 May | Edinburgh Marathon PB | 4:00:38 | 55.68 | 26.2mi |
28 Mar | Oakley 20 PB | 2:59:26 | 56.32 | 20mi |
14 Mar | Hogweed Hilly Half | 1:54:11 | 56.60 | 13.1mi |
7 Mar | Nike Milton Keynes Half Marathon PB | 1:50:24 | 58.54 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 17 | 18 | 24 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 59 |
2024 | 0.9 | 3.5 | 2.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6.5 |
2024 | 217 | 239 | 136 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 593 |
2024 | 0 | 23 | 37 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 60 |
2023 | 33 | 10 | 57 | 63 | 60 | 34 | 38 | 26 | 38 | 20 | 25 | 36 | 440 |
2023 | 0 | 0 | 0 | 0.6 | 0 | 0 | 5.9 | 5.5 | 5.4 | 0 | 0 | 0 | 17.4 |
2023 | 142 | 145 | 111 | 94 | 126 | 138 | 164 | 161 | 152 | 185 | 152 | 179 | 1749 |
2023 | 128 | 36 | 24 | 58 | 111 | 0 | 59 | 0 | 0 | 40 | 28 | 0 | 484 |
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 |
Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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Mobility, Core and Stretch
GLPt Mobility warm up FB 15min abs boot camp Recover app post run stretch Short foam roll Split Summary === 1) 0mi - 40:01(0/mi) 78/160bpm [INFb/mi] 133cal Add a comment
Artemis Trail around The Troodos mountain
Fantastic route with Rob and the girls. Beautiful day, some snowy bits. Split Summary === 1) 4.66mi - 2:01:00(26:00/mi) 70/97bpm [1820b/mi] 244cal 40/80rpm Add a comment
From hotel up towards the top of Troodos
Started with Rob but went a bit further. Gorgeous bright morning Easier coming back down than going up 🏔️ Had a couple of cheeky walks! Split Summary === 1) 1mi - 10:25(10:25/mi) 130/144bpm [1353b/mi] 117cal 2) 1mi - 9:14(9:14/mi) 130/148bpm [1201b/mi] 109cal 3) 1mi - 8:50(8:50/mi) 128/151bpm [1131b/mi] 99cal 4) 1mi - 10:53(10:53/mi) 134/149bpm [1457b/mi] 120cal 5) 1mi - 8:05(8:05/mi) 117/131bpm [945b/mi] 92cal 6) 0.32mi - 2:35(7:59/mi) 133/144bpm [1061b/mi] 33cal Add a comment
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Post run stretch
Split Summary === 1) 0mi - 10:00(0/mi) 61/74bpm [INFb/mi] 16cal Add a comment
Warm down back to run in with Rob and Michelle
Split Summary === 1) 1mi - 9:04(9:04/mi) 144/160bpm [1306b/mi] 116cal 2) 0.32mi - 2:57(9:08/mi) 145/148bpm [1325b/mi] 39cal Add a comment
PRC Akteon Run 💛 Gave myself a beasting
Started with Chris, who then said he was taking it a bit easier. Joined by Ben who pushed the pace a bit, then just before the end of the first loop, he said he was slowing up. I just kept pushing on and gave myself a beasting. Rob ran with Michelle Split Summary === 1) 1mi - 8:19(8:19/mi) 129/146bpm [1072b/mi] 101cal 2) 1mi - 8:04(8:04/mi) 151/161bpm [1219b/mi] 110cal 3) 1mi - 7:24(7:24/mi) 152/164bpm [1124b/mi] 102cal 4) 1mi - 7:29(7:29/mi) 163/170bpm [1219b/mi] 108cal 5) 1mi - 7:22(7:22/mi) 169/176bpm [1245b/mi] 109cal 6) 0.06mi - 23(6:31/mi) 170/171bpm [1109b/mi] 6cal Add a comment
First time walking over the monorail bridge
With Rob and Alexa Split Summary === 1) 0.55mi - 14:00(25:23/mi) 64/77bpm [1625b/mi] 56cal 43/65rpm Add a comment
Short dip in the Sea at Paphos municipal baths
Chilly to get in but then super refreshing and very clear! Split Summary === 1) 0.28mi - 10:30(36:56/mi) 94/105bpm [3472b/mi] 90cal 26/36rpm 2) 0.01mi - 31(42:53/mi) 95/96bpm [4073b/mi] 4cal 36/126rpm Add a comment
Core and Stretch
FB 10min core Recover app stretch Split Summary === 1) 0mi - 20:00(0/mi) 70/132bpm [INFb/mi] 52cal Add a comment
Cool down walk back up the hill!
Split Summary === 1) 0.62mi - 10:01(16:03/mi) 99/115bpm [1589b/mi] 71cal 60/72rpm Add a comment
Easy run to stretch the legs, as hoping to run later but such a lovely Cyprus morning, it would be rude not to make the most of it 😎
Split Summary === 1) 1mi - 9:08(9:08/mi) 117/133bpm [1069b/mi] 108cal 2) 1mi - 8:44(8:44/mi) 118/127bpm [1030b/mi] 97cal 3) 1mi - 8:46(8:46/mi) 121/130bpm [1060b/mi] 97cal 4) 1mi - 8:44(8:44/mi) 130/140bpm [1135b/mi] 99cal 5) 0.54mi - 4:39(8:36/mi) 134/140bpm [1151b/mi] 57cal Add a comment
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Cool down walk back up the hill
Split Summary === 1) 1mi - 15:25(15:25/mi) 95/131bpm [1464b/mi] 112cal 62/88rpm 2) 0.03mi - 36(19:41/mi) 84/86bpm [1654b/mi] 4cal 59/65rpm Add a comment
Easy afternoon leg stretch
Split Summary === 1) 1mi - 8:48(8:48/mi) 125/136bpm [1099b/mi] 102cal 2) 1mi - 8:31(8:31/mi) 122/134bpm [1038b/mi] 93cal 3) 1mi - 8:40(8:40/mi) 123/130bpm [1065b/mi] 94cal 4) 1mi - 8:36(8:36/mi) 132/138bpm [1136b/mi] 99cal 5) 0.06mi - 26(7:49/mi) 134/135bpm [1047b/mi] 5cal Add a comment
Rock climbing with Lee in Cyprus at the Ineia climbing site
With Rob and Alexa Great day, tried Lead climbing 👌 Add a comment
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Split Summary
=== 1) 1mi - 25:15(25:15/mi) 60/81bpm [1515b/mi] 90cal 41/79rpm 2) 0.22mi - 4:46(22:07/mi) 55/61bpm [1217b/mi] 18cal 47/58rpm Add a comment
Usual saunter back up the hill to cool down 😎
Split Summary === 1) 0.65mi - 10:01(15:28/mi) 109/127bpm [1687b/mi] 79cal 63/92rpm Add a comment
Long Run - PRC Sandwich 💛 🇨🇾 ✅ Beautiful morning 😎
8 miles solo to get to Coralia PRC Run - Sue’s Speed Session Back to Coralia to meet Alexa 2 miles with Alexa then final mile solo Split Summary === 1) 1mi - 9:17(9:17/mi) 121/133bpm [1123b/mi] 102cal 2) 1mi - 9:03(9:03/mi) 126/132bpm [1140b/mi] 103cal 3) 1mi - 9:09(9:09/mi) 114/123bpm [1043b/mi] 90cal 4) 1mi - 9:28(9:28/mi) 121/135bpm [1146b/mi] 101cal 5) 1mi - 9:57(9:57/mi) 124/139bpm [1234b/mi] 107cal 6) 1mi - 9:20(9:20/mi) 124/128bpm [1157b/mi] 105cal 7) 1mi - 9:12(9:12/mi) 122/125bpm [1123b/mi] 116cal 8) 1mi - 9:05(9:05/mi) 125/138bpm [1135b/mi] 112cal 9) 0.34mi - 3:22(9:55/mi) 117/127bpm [1160b/mi] 40cal 10) 0.13mi - 57(7:34/mi) 91/111bpm [689b/mi] 9cal 11) 0.11mi - 1:06(10:11/mi) 114/117bpm [1161b/mi] 13cal 12) 0.13mi - 1:02(7:51/mi) 123/130bpm [965b/mi] 13cal 13) 0.1mi - 1:01(9:45/mi) 126/130bpm [1229b/mi] 12cal 14) 0.14mi - 1:02(7:28/mi) 126/133bpm [941b/mi] 14cal 15) 0.09mi - 59(10:42/mi) 128/133bpm [1370b/mi] 11cal 16) 0.16mi - 1:12(7:31/mi) 123/138bpm [925b/mi] 16cal 17) 0.1mi - 1:06(10:54/mi) 132/139bpm [1440b/mi] 12cal 18) 0.14mi - 1:06(7:52/mi) 122/133bpm [960b/mi] 15cal 19) 0.08mi - 49(10:54/mi) 131/135bpm [1427b/mi] 10cal 20) 0.25mi - 2:01(8:09/mi) 131/144bpm [1067b/mi] 24cal 21) 0.14mi - 1:39(11:37/mi) 131/145bpm [1522b/mi] 18cal 22) 0.27mi - 2:15(8:20/mi) 136/148bpm [1133b/mi] 30cal 23) 0.02mi - 12(13:13/mi) 139/149bpm [1836b/mi] 3cal 24) 0.09mi - 35(6:36/mi) 87/93bpm [574b/mi] 3cal 25) 0.89mi - 8:35(9:35/mi) 121/143bpm [1160b/mi] 90cal 26) 0.2mi - 1:58(9:44/mi) 109/124bpm [1061b/mi] 20cal 27) 0.07mi - 33(8:20/mi) 124/130bpm [1033b/mi] 5cal 28) 0.13mi - 1:16(9:25/mi) 127/134bpm [1196b/mi] 14cal 29) 0.07mi - 31(7:52/mi) 118/121bpm [928b/mi] 6cal 30) 1mi - 8:32(8:32/mi) 136/141bpm [1160b/mi] 100cal 31) 1mi - 9:35(9:35/mi) 126/140bpm [1207b/mi] 112cal 32) 1mi - 9:36(9:36/mi) 125/133bpm [1200b/mi] 118cal 33) 1mi - 8:59(8:59/mi) 131/137bpm [1177b/mi] 106cal 34) 0.63mi - 5:33(8:51/mi) 136/143bpm [1203b/mi] 66cal Add a comment
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Delayed flight, so walking laps of the departure lounge with Alexa then Lucy then Alexa again 🤣
Split Summary === 1) 1mi - 17:35(17:35/mi) 65/73bpm [1143b/mi] 82cal 57/71rpm 2) 0.73mi - 13:26(18:21/mi) 69/76bpm [1266b/mi] 57cal 54/66rpm Add a comment
Cool down walk back up Heartbreak Hill this time
Split Summary === 1) 1mi - 16:36(16:36/mi) 97/146bpm [1610b/mi] 114cal 59/67rpm 2) 0.03mi - 26(15:14/mi) 89/96bpm [1356b/mi] 3cal 47/67rpm Add a comment
Final run in Cyprus before heading home 😢
Yet another beautiful day 😎 Split Summary === 1) 1mi - 8:55(8:55/mi) 116/131bpm [1034b/mi] 108cal 2) 1mi - 8:42(8:42/mi) 126/131bpm [1096b/mi] 105cal 3) 1mi - 8:56(8:56/mi) 117/123bpm [1046b/mi] 94cal 4) 1mi - 9:05(9:05/mi) 123/135bpm [1117b/mi] 101cal 5) 1mi - 9:12(9:12/mi) 134/146bpm [1232b/mi] 105cal 6) 1mi - 8:43(8:43/mi) 132/142bpm [1152b/mi] 110cal 7) 1mi - 8:34(8:34/mi) 141/157bpm [1208b/mi] 110cal 8) 0.23mi - 1:54(8:09/mi) 151/155bpm [1231b/mi] 27cal Add a comment
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Strength, Core and Stretch
Mobility warm up Jillfit Bonus workout - Back and Legs FB 10min then 5min core workouts Recover app stretch Split Summary === 1) 0mi - 5:01(0/mi) 73/85bpm [INFb/mi] 14cal 2) 0mi - 6:29(0/mi) 94/106bpm [INFb/mi] 35cal 3) 0mi - 25:00(0/mi) 118/137bpm [INFb/mi] 209cal 4) 0mi - 25:30(0/mi) 147/191bpm [INFb/mi] 289cal Add a comment
RR Monday Social Run with Frankie 🐕🦺
Mini loop pre run for Frankie 💩 Chatty run in the chilly wind. Split Summary === 1) 1mi - 8:53(8:53/mi) 111/126bpm [986b/mi] 98cal 2) 1mi - 8:42(8:42/mi) 119/140bpm [1035b/mi] 106cal 3) 1mi - 8:56(8:56/mi) 114/125bpm [1019b/mi] 95cal 4) 1mi - 8:45(8:45/mi) 120/130bpm [1050b/mi] 99cal 5) 1mi - 8:39(8:39/mi) 131/142bpm [1133b/mi] 105cal 6) 1mi - 9:04(9:04/mi) 127/135bpm [1152b/mi] 110cal 7) 1mi - 9:00(9:00/mi) 129/140bpm [1160b/mi] 114cal 8) 0.01mi - 4(7:53/mi) 130/130bpm [1026b/mi] 1cal Add a comment
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Hotel Room Workouts
FB Bodyweight exercises Kickboxing circuit 10min core Stretch Split Summary === 1) 0mi - 45:01(0/mi) 121/174bpm [INFb/mi] 366cal Add a comment
Post run stretch
Split Summary === 1) 0mi - 10:01(0/mi) 80/113bpm [INFb/mi] 37cal Add a comment
Leeds - Canal out and back - middle bit effort
From hotel 1mile warm up 3 miles effort - no pace today 😩 1 mile warm down New trainers didn’t make me faster 😂 Split Summary === 1) 1mi - 9:15(9:15/mi) 128/138bpm [1185b/mi] 109cal 2) 1mi - 8:22(8:22/mi) 145/151bpm [1213b/mi] 113cal 3) 1mi - 8:13(8:13/mi) 148/154bpm [1216b/mi] 106cal 4) 1mi - 7:49(7:49/mi) 155/159bpm [1211b/mi] 108cal 5) 1mi - 8:30(8:30/mi) 150/159bpm [1276b/mi] 115cal 6) 0.22mi - 1:52(8:29/mi) 152/154bpm [1289b/mi] 26cal Add a comment
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Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Post run stretch whilst talking to Alexa on FaceTime
Split Summary === 1) 0mi - 10:00(0/mi) 80/98bpm [INFb/mi] 36cal Add a comment
Leeds canal out and back - met Max Dillon on the way back and then ran in with Tom Sleight
Steady out with some strides on the way back. Split Summary === 1) 1mi - 8:45(8:45/mi) 129/138bpm [1128b/mi] 108cal 2) 1mi - 8:43(8:43/mi) 138/145bpm [1204b/mi] 113cal 3) 1mi - 8:30(8:30/mi) 141/150bpm [1199b/mi] 110cal 4) 1mi - 8:09(8:09/mi) 142/150bpm [1157b/mi] 105cal 5) 1mi - 8:17(8:17/mi) 147/151bpm [1217b/mi] 114cal 6) 0.2mi - 1:37(8:04/mi) 149/153bpm [1203b/mi] 22cal Add a comment
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Big Rock with Alexa
Just climbing, no bouldering today. Split Summary === 1) 0mi - 56:49(0/mi) 85/123bpm [INFb/mi] 215cal Add a comment
BodyStreet #
Split Summary === 1) 0mi - 20:30(0/mi) 81/97bpm [INFb/mi] 71cal Add a comment
FB Core workouts
Split Summary === 1) 0mi - 31:02(0/mi) 64/97bpm [INFb/mi] 57cal Add a comment
Easy Frankie Run 🐕🦺
Felt crappy to start with 😩 A bit wet out but not cold. Split Summary === 1) 1mi - 9:12(9:12/mi) 117/137bpm [1076b/mi] 103cal 2) 1mi - 9:02(9:02/mi) 122/131bpm [1102b/mi] 102cal 3) 1mi - 8:40(8:40/mi) 129/140bpm [1119b/mi] 104cal 4) 1mi - 8:45(8:45/mi) 135/148bpm [1181b/mi] 110cal 5) 1mi - 8:31(8:31/mi) 135/146bpm [1150b/mi] 105cal 6) 0.1mi - 51(8:32/mi) 137/140bpm [1169b/mi] 10cal Add a comment
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Little out and back with Alexa so she could test her .eg before seeing Jimmy.
With Frankie 🐕🦺 Split Summary === 1) 0.68mi - 6:35(9:37/mi) 111/127bpm [1068b/mi] 69cal 2) 0.7mi - 6:25(9:11/mi) 119/131bpm [1094b/mi] 69cal Add a comment
Strength and Stretch
Jillfit ‘Rockin and Rowin’ Switched row for box step ups and added some chest presses Post run stretch Split Summary === 1) 0mi - 32:01(0/mi) 101/137bpm [INFb/mi] 192cal Add a comment
Frankie Run battling the wind and some rain 🐕🦺
Split Summary === 1) 1mi - 8:48(8:48/mi) 124/136bpm [1091b/mi] 100cal 2) 1mi - 8:53(8:53/mi) 132/144bpm [1172b/mi] 105cal 3) 1mi - 8:31(8:31/mi) 136/147bpm [1159b/mi] 103cal 4) 1mi - 8:40(8:40/mi) 140/153bpm [1214b/mi] 108cal 5) 1mi - 8:29(8:29/mi) 137/152bpm [1162b/mi] 107cal 6) 0.08mi - 40(8:19/mi) 138/141bpm [1148b/mi] 9cal Add a comment
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Long Run with Wendy and Don on the bike 🚲
Linford Wood parkrun sandwich. Ran with Alexa for parkrun who got a course PB! Had overnight oats for breakfast, two jelly bars and a SIS gel. Wendy’s longest run to date. Split Summary === 1) 1mi - 9:48(9:48/mi) 116/135bpm [1138b/mi] 104cal 2) 1mi - 9:23(9:23/mi) 116/132bpm [1089b/mi] 99cal 3) 1mi - 9:32(9:32/mi) 120/138bpm [1145b/mi] 99cal 4) 1mi - 9:16(9:16/mi) 122/135bpm [1130b/mi] 100cal 5) 1mi - 9:32(9:32/mi) 118/133bpm [1124b/mi] 99cal 6) 1mi - 9:21(9:21/mi) 123/132bpm [1151b/mi] 101cal 7) 1mi - 9:17(9:17/mi) 124/131bpm [1151b/mi] 103cal 8) 1mi - 9:25(9:25/mi) 128/139bpm [1204b/mi] 111cal 9) 1mi - 9:39(9:39/mi) 132/142bpm [1274b/mi] 113cal 10) 1mi - 9:48(9:48/mi) 121/137bpm [1186b/mi] 100cal 11) 1mi - 10:01(10:01/mi) 123/135bpm [1232b/mi] 114cal 12) 1mi - 9:09(9:09/mi) 127/134bpm [1161b/mi] 111cal 13) 1mi - 9:08(9:08/mi) 126/142bpm [1151b/mi] 106cal 14) 1mi - 9:51(9:51/mi) 127/139bpm [1251b/mi] 104cal 15) 1mi - 9:21(9:21/mi) 121/131bpm [1131b/mi] 111cal 16) 1mi - 9:50(9:50/mi) 129/141bpm [1269b/mi] 110cal 17) 1mi - 9:21(9:21/mi) 135/144bpm [1262b/mi] 108cal 18) 1mi - 9:12(9:12/mi) 125/142bpm [1151b/mi] 100cal 19) 0.13mi - 1:06(8:38/mi) 128/137bpm [1105b/mi] 14cal Add a comment
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Frankie Walk around the Wood with Alexa to stretch the legs before it got too dark 🐕🦺
Split Summary === 1) 1mi - 19:22(19:22/mi) 78/95bpm [1511b/mi] 96cal 56/62rpm 2) 1mi - 19:16(19:16/mi) 73/99bpm [1406b/mi] 91cal 56/64rpm 3) 0.28mi - 5:23(19:16/mi) 70/84bpm [1348b/mi] 22cal 53/64rpm Add a comment
Leading the RR U18’s Session around the Peace Pagoda loop
With Frankie 🐕🦺 Split Summary === 1) 0.51mi - 4:57(9:49/mi) 111/123bpm [1089b/mi] 51cal 2) 0.12mi - 1:16(10:45/mi) 112/116bpm [1204b/mi] 13cal 3) 0.49mi - 4:39(9:24/mi) 118/133bpm [1109b/mi] 49cal 4) 0.13mi - 1:43(12:59/mi) 103/118bpm [1337b/mi] 13cal 5) 0.49mi - 4:31(9:11/mi) 121/138bpm [1111b/mi] 50cal 6) 0.13mi - 1:38(12:23/mi) 100/118bpm [1239b/mi] 13cal 7) 0.1mi - 48(7:38/mi) 82/102bpm [626b/mi] 6cal 8) 0.1mi - 1:04(10:12/mi) 102/109bpm [1041b/mi] 12cal Add a comment
Easy run to Willen for RR U18’s Session
Split Summary === 1) 1mi - 9:01(9:01/mi) 118/128bpm [1065b/mi] 100cal 2) 1mi - 9:07(9:07/mi) 130/142bpm [1186b/mi] 108cal 3) 1mi - 9:00(9:00/mi) 134/148bpm [1205b/mi] 107cal 4) 1mi - 8:39(8:39/mi) 128/146bpm [1107b/mi] 97cal 5) 1mi - 8:47(8:47/mi) 130/140bpm [1143b/mi] 106cal 6) 1mi - 8:47(8:47/mi) 130/137bpm [1142b/mi] 102cal 7) 0.21mi - 1:39(8:03/mi) 135/140bpm [1087b/mi] 19cal Add a comment
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Upper Body Strength
Jillfit ‘Chesticles’ workout with a couple of modifications FB 5min core workout Split Summary === 1) 0mi - 32:01(0/mi) 99/135bpm [INFb/mi] 175cal Add a comment
Netley run with Don on the bike 🚲
Lovely bright morning, not as chilly as expected. Legs felt better once I got going. Split Summary === 1) 1mi - 9:17(9:17/mi) 120/127bpm [1115b/mi] 100cal 2) 1mi - 8:55(8:55/mi) 126/139bpm [1123b/mi] 100cal 3) 1mi - 8:47(8:47/mi) 130/148bpm [1141b/mi] 98cal 4) 1mi - 8:35(8:35/mi) 139/148bpm [1192b/mi] 105cal 5) 1mi - 8:22(8:22/mi) 140/147bpm [1171b/mi] 103cal 6) 0.01mi - 7(8:12/mi) 143/143bpm [1174b/mi] 1cal Add a comment
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RR Interval Session with pre miles
Nearly 5 pre miles then warm up to Peace Pagoda 5 x 100, 30s r 5 x 200, 30s r 7 x 300, 60s r Warm down back up the slog to the canal! Split Summary === 1) 1mi - 8:32(8:32/mi) 120/133bpm [1023b/mi] 108cal 2) 1mi - 8:26(8:26/mi) 134/141bpm [1129b/mi] 108cal 3) 1mi - 8:22(8:22/mi) 137/142bpm [1147b/mi] 104cal 4) 1mi - 8:24(8:24/mi) 141/148bpm [1184b/mi] 110cal 5) 1mi - 8:13(8:13/mi) 132/149bpm [1084b/mi] 98cal 6) 1mi - 8:21(8:21/mi) 139/151bpm [1161b/mi] 111cal 7) 0.06mi - 23(6:49/mi) 98/137bpm [667b/mi] 1cal 8) 0.03mi - 28(17:29/mi) 101/105bpm [1767b/mi] 3cal 9) 0.06mi - 20(5:56/mi) 98/104bpm [581b/mi] 3cal 10) 0.02mi - 26(27:04/mi) 104/106bpm [2816b/mi] 2cal 11) 0.06mi - 19(5:35/mi) 105/110bpm [587b/mi] 1cal 12) 0.02mi - 28(19:28/mi) 108/110bpm [2102b/mi] 2cal 13) 0.05mi - 18(5:53/mi) 106/115bpm [624b/mi] 3cal 14) 0.03mi - 29(15:33/mi) 113/117bpm [1756b/mi] 3cal 15) 0.05mi - 18(5:38/mi) 116/121bpm [653b/mi] 2cal 16) 0.03mi - 28(18:35/mi) 120/125bpm [2229b/mi] 3cal 17) 0.12mi - 42(6:06/mi) 119/128bpm [726b/mi] 10cal 18) 0.02mi - 29(20:02/mi) 127/133bpm [2544b/mi] 4cal 19) 0.12mi - 44(6:06/mi) 122/136bpm [743b/mi] 12cal 20) 0.02mi - 31(21:34/mi) 138/140bpm [2975b/mi] 4cal 21) 0.12mi - 44(6:08/mi) 139/153bpm [852b/mi] 10cal 22) 0.03mi - 29(17:16/mi) 155/158bpm [2677b/mi] 6cal 23) 0.12mi - 45(6:17/mi) 153/158bpm [963b/mi] 11cal 24) 0.02mi - 30(20:09/mi) 156/160bpm [3143b/mi] 5cal 25) 0.12mi - 45(6:18/mi) 150/157bpm [945b/mi] 10cal 26) 0.02mi - 29(21:54/mi) 157/159bpm [3439b/mi] 6cal 27) 0.18mi - 1:09(6:30/mi) 156/161bpm [1015b/mi] 17cal 28) 0.05mi - 56(18:56/mi) 149/160bpm [2820b/mi] 10cal 29) 0.17mi - 1:07(6:26/mi) 132/152bpm [848b/mi] 16cal 30) 0.05mi - 58(17:40/mi) 146/154bpm [2580b/mi] 8cal 31) 0.18mi - 1:06(6:16/mi) 134/155bpm [839b/mi] 17cal 32) 0.05mi - 52(18:45/mi) 152/159bpm [2849b/mi] 8cal 33) 0.18mi - 1:07(6:24/mi) 142/155bpm [908b/mi] 16cal 34) 0.05mi - 57(17:23/mi) 146/156bpm [2538b/mi] 8cal 35) 0.17mi - 1:05(6:11/mi) 128/141bpm [791b/mi] 16cal 36) 0.05mi - 56(20:34/mi) 138/143bpm [2838b/mi] 8cal 37) 0.17mi - 1:06(6:19/mi) 134/146bpm [847b/mi] 16cal 38) 0.05mi - 56(19:09/mi) 144/149bpm [2757b/mi] 8cal 39) 0.18mi - 1:04(6:02/mi) 136/154bpm [820b/mi] 16cal 40) 1mi - 8:57(8:57/mi) 147/164bpm [1317b/mi] 119cal 41) 0.88mi - 7:25(8:27/mi) 157/166bpm [1328b/mi] 102cal Add a comment
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
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Sat 9th Mar
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Sun 10th Mar
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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RR U18’s Track Session with Alexa 💚
4 lap warm up Pyramid Intervals 1,2,3,4,4,3,2,1 half the time walk recovery 4 lap warm down Split Summary === 1) 1mi - 8:11(8:11/mi) 127/142bpm [1039b/mi] 105cal 2) 0.05mi - 25(7:56/mi) 136/142bpm [1079b/mi] 5cal 3) 0.11mi - 1:01(8:50/mi) 97/119bpm [858b/mi] 11cal 4) 0.03mi - 27(15:31/mi) 119/121bpm [1846b/mi] 4cal 5) 0.26mi - 2:02(7:46/mi) 126/139bpm [978b/mi] 27cal 6) 0.07mi - 1:02(15:51/mi) 133/139bpm [2107b/mi] 10cal 7) 0.36mi - 3:00(8:15/mi) 134/139bpm [1105b/mi] 38cal 8) 0.1mi - 1:31(15:14/mi) 133/139bpm [2026b/mi] 15cal 9) 0.47mi - 4:00(8:31/mi) 130/135bpm [1107b/mi] 48cal 10) 0.13mi - 2:01(15:38/mi) 130/136bpm [2033b/mi] 16cal 11) 0.46mi - 4:02(8:42/mi) 130/139bpm [1130b/mi] 50cal 12) 0.11mi - 1:57(17:05/mi) 129/137bpm [2204b/mi] 14cal 13) 0.36mi - 3:02(8:22/mi) 128/134bpm [1071b/mi] 39cal 14) 0.1mi - 1:30(15:41/mi) 114/133bpm [1788b/mi] 10cal 15) 0.17mi - 2:00(11:51/mi) 107/115bpm [1268b/mi] 19cal 16) 0.06mi - 1:01(15:58/mi) 105/110bpm [1676b/mi] 7cal 17) 0.12mi - 59(8:34/mi) 120/134bpm [1029b/mi] 13cal 18) 1mi - 8:30(8:30/mi) 132/142bpm [1121b/mi] 102cal 19) 0.16mi - 1:20(8:21/mi) 138/139bpm [1153b/mi] 16cal Add a comment
Wolverton Swim with Don - Not bad considering complete lack of motivation beforehand!
400 swim 200 pull 300 swim 200 pull 200 swim 200 pull 100 swim 100 pull Total = 1700 metres Split Summary === 1) 0.25mi - 8:23(33:43/mi) 87/99bpm [2933b/mi] 80cal 26/rpm 2) 0mi - 19(0/mi) 90/95bpm [INFb/mi] 1cal 3) 0.12mi - 4:13(33:52/mi) 88/97bpm [2980b/mi] 40cal 24/rpm 4) 0mi - 22(0/mi) 83/86bpm [INFb/mi] 1cal 5) 0.19mi - 6:19(33:51/mi) 100/113bpm [3385b/mi] 60cal 26/rpm 6) 0mi - 18(0/mi) 103/111bpm [INFb/mi] 1cal 7) 0.12mi - 4:03(32:35/mi) 105/114bpm [3422b/mi] 40cal 24/rpm 8) 0mi - 32(0/mi) 97/108bpm [INFb/mi] 2cal 9) 0.12mi - 4:03(32:33/mi) 104/117bpm [3385b/mi] 40cal 25/rpm 10) 0mi - 19(0/mi) 110/114bpm [INFb/mi] 1cal 11) 0.12mi - 3:57(31:50/mi) 105/117bpm [3343b/mi] 40cal 25/rpm 12) 0mi - 30(0/mi) 99/105bpm [INFb/mi] 2cal 13) 0.06mi - 1:54(30:38/mi) 108/117bpm [3308b/mi] 20cal 27/rpm 14) 0mi - 7(0/mi) 114/116bpm [INFb/mi] 15) 0.06mi - 2:03(32:54/mi) 107/113bpm [3521b/mi] 20cal 23/rpm 16) 0mi - 5(0/mi) 105/106bpm [INFb/mi] 17) 0mi - 27(0/mi) 95/105bpm [INFb/mi] 2cal 18) 0mi - 7(0/mi) 91/92bpm [INFb/mi] 19) 0mi - 1(0/mi) 89/89bpm [INFb/mi] Add a comment
Run back from dropping work car at Enterprise with Frankie 🐕🦺
Early hours work finish from training, feeling a bit tired but could’ve been worse! Split Summary === 1) 1mi - 8:44(8:44/mi) 115/134bpm [1005b/mi] 106cal 2) 1mi - 8:51(8:51/mi) 128/145bpm [1132b/mi] 114cal 3) 1mi - 8:37(8:37/mi) 139/147bpm [1197b/mi] 108cal 4) 1mi - 8:42(8:42/mi) 138/148bpm [1201b/mi] 111cal 5) 1mi - 8:51(8:51/mi) 141/150bpm [1248b/mi] 120cal 6) 0.16mi - 1:16(7:51/mi) 151/155bpm [1186b/mi] 18cal Add a comment
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BodyStreet #24
Lacking in motivation. Just made it from work. 1) 0mi - 20:30(0/mi) 80/97bpm [INFb/mi] 68cal Add a comment
Short post run stretch
1) 0mi - 10:00(0/mi) 87/114bpm [INFb/mi] 44cal Add a comment
Steady Run from 3MX with Don on support bike 🚲
Went a bit quicker than intended. Really should take a rest day soon 🤔 1) 1mi - 8:59(8:59/mi) 128/149bpm [1149b/mi] 109cal 2) 1mi - 8:24(8:24/mi) 138/153bpm [1159b/mi] 103cal 3) 1mi - 8:25(8:25/mi) 142/150bpm [1196b/mi] 109cal 4) 1mi - 8:27(8:27/mi) 151/165bpm [1275b/mi] 114cal 5) 1mi - 8:14(8:14/mi) 157/163bpm [1293b/mi] 114cal 6) 0.32mi - 2:33(7:55/mi) 158/162bpm [1250b/mi] 37cal Add a comment
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Short Big Rock Session with Alexa
1) 0mi - 37:09(0/mi) 87/117bpm [INFb/mi] 146cal Add a comment
Lovely walk with Jac, Beth and Kate from Whitchurch, Hampshire with Frankie, Luna and Bear
Lunch in the hotel/pub afterwards. 1) 1mi - 21:40(21:40/mi) 71/85bpm [1538b/mi] 93cal 50/65rpm 2) 1mi - 21:18(21:18/mi) 75/102bpm [1598b/mi] 101cal 48/78rpm 3) 1mi - 30:12(30:12/mi) 82/108bpm [2477b/mi] 123cal 31/80rpm 4) 0.74mi - 15:50(21:28/mi) 104/134bpm [2233b/mi] 83cal 44/76rpm Add a comment
Easy 30mins with Frankie 🐕🦺
Trying to go nice and easy. 1) 1mi - 9:35(9:35/mi) 125/145bpm [1198b/mi] 112cal 2) 1mi - 9:07(9:07/mi) 134/144bpm [1222b/mi] 103cal 3) 1mi - 8:53(8:53/mi) 134/149bpm [1189b/mi] 105cal 4) 0.28mi - 2:31(8:55/mi) 130/135bpm [1160b/mi] 33cal Add a comment
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Work ‘Nav Exercise’ Part 2
With Frankie 🐕🦺 1) 1mi - 18:55(18:55/mi) 77/96bpm [1457b/mi] 103cal 53/66rpm 2) 1mi - 17:39(17:39/mi) 81/114bpm [1429b/mi] 88cal 59/70rpm 3) 1mi - 17:56(17:56/mi) 120/131bpm [2151b/mi] 121cal 58/67rpm 4) 0.32mi - 6:01(18:55/mi) 102/119bpm [1930b/mi] 29cal 52/67rpm Add a comment
Work ‘Nav Exercise’ Part 1
With Frankie 🐕🦺 1) 1mi - 21:18(21:18/mi) 79/105bpm [1683b/mi] 98cal 47/90rpm 2) 1mi - 19:01(19:01/mi) 88/117bpm [1673b/mi] 106cal 55/63rpm 3) 1mi - 17:42(17:42/mi) 80/94bpm [1416b/mi] 90cal 60/64rpm 4) 1mi - 19:04(19:04/mi) 88/114bpm [1678b/mi] 100cal 54/69rpm 5) 1mi - 18:12(18:12/mi) 79/110bpm [1438b/mi] 94cal 57/65rpm 6) 0.34mi - 7:03(20:35/mi) 77/85bpm [1585b/mi] 34cal 46/62rpm Add a comment
Easy leg stretch with Frankie 🐕🦺
1) 1mi - 9:32(9:32/mi) 122/135bpm [1163b/mi] 106cal 2) 1mi - 9:11(9:11/mi) 127/143bpm [1167b/mi] 104cal 3) 1mi - 8:50(8:50/mi) 126/142bpm [1113b/mi] 95cal 4) 0.29mi - 2:33(8:41/mi) 130/143bpm [1129b/mi] 29cal Add a comment
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Long Run with Wendy and Don on the bike 🚲
Wendy had to pull up at 12miles due to hip niggle Porridge for breakfast then a gel and a jelly during. 1) 1mi - 9:31(9:31/mi) 120/133bpm [1143b/mi] 103cal 2) 1mi - 9:12(9:12/mi) 125/138bpm [1150b/mi] 100cal 3) 1mi - 9:19(9:19/mi) 127/134bpm [1183b/mi] 102cal 4) 1mi - 9:25(9:25/mi) 128/138bpm [1206b/mi] 103cal 5) 1mi - 9:11(9:11/mi) 127/134bpm [1166b/mi] 100cal 6) 1mi - 9:33(9:33/mi) 129/139bpm [1233b/mi] 109cal 7) 1mi - 9:21(9:21/mi) 125/129bpm [1168b/mi] 113cal 8) 1mi - 9:25(9:25/mi) 125/132bpm [1177b/mi] 114cal 9) 1mi - 9:42(9:42/mi) 124/130bpm [1204b/mi] 121cal 10) 1mi - 9:46(9:46/mi) 123/131bpm [1201b/mi] 117cal 11) 1mi - 10:05(10:05/mi) 119/129bpm [1200b/mi] 102cal 12) 1mi - 9:44(9:44/mi) 118/130bpm [1148b/mi] 106cal 13) 1mi - 9:27(9:27/mi) 131/142bpm [1238b/mi] 113cal 14) 1mi - 9:00(9:00/mi) 128/141bpm [1151b/mi] 101cal 15) 1mi - 9:07(9:07/mi) 135/140bpm [1231b/mi] 104cal 16) 1mi - 9:01(9:01/mi) 140/143bpm [1263b/mi] 107cal 17) 1mi - 9:01(9:01/mi) 143/148bpm [1290b/mi] 109cal 18) 1mi - 8:52(8:52/mi) 143/152bpm [1267b/mi] 110cal 19) 1mi - 8:55(8:55/mi) 140/151bpm [1249b/mi] 113cal 20) 1mi - 8:41(8:41/mi) 144/155bpm [1251b/mi] 110cal 21) 0.21mi - 1:44(8:22/mi) 145/149bpm [1214b/mi] 21cal Add a comment
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Easy Netley run
1) 1mi - 9:05(9:05/mi) 119/126bpm [1081b/mi] 99cal 2) 1mi - 9:03(9:03/mi) 125/140bpm [1130b/mi] 97cal 3) 1mi - 8:59(8:59/mi) 134/145bpm [1204b/mi] 97cal 4) 0.57mi - 4:54(8:34/mi) 140/151bpm [1199b/mi] 61cal Add a comment
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Feeling ill
Frankie walk to see if I was up to it 💩 1) 1mi - 19:31(19:31/mi) 82/103bpm [1600b/mi] 97cal 55/62rpm 2) 0.58mi - 11:00(18:59/mi) 79/107bpm [1500b/mi] 54cal 58/63rpm Add a comment
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Wed 13th Mar
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Thu 14th Mar
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Fri 15th Mar
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Sat 16th Mar
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Sun 17th Mar
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Mon 18th Mar
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Tue 19th Mar
Mar 19
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RR U18’s Track Session with Alexa
4 laps warm up 8 x 300 effort, 100 walk recovery 4 laps warm down 1) 1mi - 8:27(8:27/mi) 120/134bpm [1013b/mi] 99cal 2) 0.07mi - 36(8:40/mi) 127/132bpm [1100b/mi] 7cal 3) 0.19mi - 1:20(7:13/mi) 107/125bpm [772b/mi] 15cal 4) 0.08mi - 1:51(22:14/mi) 105/127bpm [2334b/mi] 13cal 5) 0.19mi - 1:25(7:32/mi) 102/122bpm [769b/mi] 17cal 6) 0.12mi - 1:52(16:06/mi) 111/126bpm [1786b/mi] 13cal 7) 0.19mi - 1:24(7:22/mi) 97/116bpm [714b/mi] 14cal 8) 0.09mi - 1:53(21:33/mi) 103/121bpm [2220b/mi] 11cal 9) 0.19mi - 1:26(7:31/mi) 106/126bpm [797b/mi] 14cal 10) 0.08mi - 1:33(19:06/mi) 107/127bpm [2044b/mi] 9cal 11) 0.19mi - 1:27(7:41/mi) 108/131bpm [829b/mi] 16cal 12) 0.08mi - 1:42(21:06/mi) 108/134bpm [2279b/mi] 12cal 13) 0.19mi - 1:28(7:34/mi) 110/131bpm [832b/mi] 16cal 14) 0.08mi - 1:38(20:44/mi) 106/131bpm [2197b/mi] 10cal 15) 0.19mi - 1:28(7:34/mi) 111/135bpm [840b/mi] 17cal 16) 0.01mi - 7(18:11/mi) 124/133bpm [2254b/mi] 2cal 17) 0.18mi - 1:16(6:55/mi) 108/127bpm [747b/mi] 12cal 18) 0.89mi - 7:11(8:03/mi) 140/152bpm [1128b/mi] 95cal Add a comment
Short Frankie walk 🐕🦺
All I had time for before run club 1) 1mi - 17:06(17:06/mi) 79/98bpm [1350b/mi] 94cal 58/67rpm 2) 0.05mi - 56(17:48/mi) 81/88bpm [1442b/mi] 5cal 55/67rpm Add a comment
1) 0mi - 36:02(0/mi) 118/196bpm [INFb/mi] 296cal
Add a comment
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Big Rock Climbing with Alexa 🧗
Great climbing on some difficult routes by Alexa today 💪 I managed the new white route 🙌 1) 0mi - 1:07:33(0/mi) 81/126bpm [INFb/mi] 236cal Add a comment
Wolverton Swim with Don
400 swim/100 pull warm up 2 X 200 effort, 50 easy pull 100 effort, 50 easy pull 50 effort, 50 easy pull 4 x 25 effort 100 pull wasn’t down Total = 1700metres 1) 0.25mi - 8:27(34:00/mi) 96/112bpm [3264b/mi] 80cal 26/rpm 2) 0mi - 22(0/mi) 93/103bpm [INFb/mi] 1cal 3) 0.06mi - 2:00(32:05/mi) 94/104bpm [3016b/mi] 20cal 25/rpm 4) 0mi - 13(0/mi) 102/104bpm [INFb/mi] 1cal 5) 0.12mi - 3:59(32:04/mi) 104/113bpm [3335b/mi] 40cal 28/rpm 6) 0mi - 11(0/mi) 103/105bpm [INFb/mi] 1cal 7) 0.03mi - 1:02(33:10/mi) 99/108bpm [3284b/mi] 10cal 22/rpm 8) 0mi - 26(0/mi) 100/109bpm [INFb/mi] 2cal 9) 0.06mi - 1:58(31:43/mi) 101/108bpm [3203b/mi] 20cal 26/rpm 10) 0mi - 11(0/mi) 106/109bpm [INFb/mi] 1cal 11) 0.03mi - 1:01(32:49/mi) 105/109bpm [3446b/mi] 10cal 23/rpm 12) 0mi - 14(0/mi) 103/107bpm [INFb/mi] 1cal 13) 0.03mi - 54(29:05/mi) 96/99bpm [2791b/mi] 10cal 29/rpm 14) 0mi - 10(0/mi) 95/96bpm [INFb/mi] 1cal 15) 0.03mi - 1:01(32:50/mi) 101/107bpm [3317b/mi] 10cal 23/rpm 16) 0mi - 13(0/mi) 106/108bpm [INFb/mi] 1cal 17) 0.12mi - 3:57(31:43/mi) 113/123bpm [3584b/mi] 40cal 28/rpm 18) 0mi - 14(0/mi) 121/122bpm [INFb/mi] 1cal 19) 0.03mi - 1:02(33:16/mi) 112/118bpm [3725b/mi] 10cal 22/rpm 20) 0mi - 14(0/mi) 116/119bpm [INFb/mi] 1cal 21) 0.06mi - 1:55(30:48/mi) 114/119bpm [3512b/mi] 20cal 28/rpm 22) 0mi - 23(0/mi) 116/120bpm [INFb/mi] 1cal 23) 0.03mi - 1:00(32:14/mi) 111/119bpm [3579b/mi] 10cal 22/rpm 24) 0mi - 13(0/mi) 116/118bpm [INFb/mi] 1cal 25) 0.03mi - 52(28:09/mi) 113/120bpm [3182b/mi] 10cal 29/rpm 26) 0mi - 8(0/mi) 117/118bpm [INFb/mi] 27) 0.03mi - 1:03(33:59/mi) 114/119bpm [3874b/mi] 10cal 22/rpm 28) 0mi - 14(0/mi) 106/108bpm [INFb/mi] 1cal 29) 0.02mi - 25(26:25/mi) 108/112bpm [2854b/mi] 5cal 27/rpm 30) 0mi - 13(0/mi) 112/113bpm [INFb/mi] 1cal 31) 0.02mi - 25(26:48/mi) 111/113bpm [2975b/mi] 5cal 29/rpm 32) 0mi - 14(0/mi) 111/113bpm [INFb/mi] 1cal 33) 0.02mi - 26(27:36/mi) 110/112bpm [3035b/mi] 5cal 28/rpm 34) 0mi - 12(0/mi) 111/111bpm [INFb/mi] 1cal 35) 0.02mi - 25(26:33/mi) 110/114bpm [2920b/mi] 5cal 27/rpm 36) 0mi - 34(0/mi) 112/116bpm [INFb/mi] 2cal 37) 0.06mi - 2:06(33:44/mi) 117/124bpm [3946b/mi] 20cal 23/rpm 38) 0mi - 14(0/mi) 112/116bpm [INFb/mi] 1cal 39) 0mi - 8(0/mi) 108/109bpm [INFb/mi] 40) 0mi - 1(0/mi) 98/98bpm [INFb/mi] Add a comment
RR Social Run with Frankie 🐕🦺
Unexpected bonus due to work cancellation. Tried to keep a reasonable pace going with the loop backs. 1) 1mi - 8:45(8:45/mi) 115/128bpm [1006b/mi] 94cal 2) 1mi - 8:49(8:49/mi) 112/129bpm [987b/mi] 90cal 3) 1mi - 8:46(8:46/mi) 130/140bpm [1140b/mi] 104cal 4) 1mi - 8:44(8:44/mi) 137/151bpm [1198b/mi] 113cal 5) 1mi - 8:49(8:49/mi) 139/157bpm [1226b/mi] 113cal 6) 1mi - 8:59(8:59/mi) 149/158bpm [1337b/mi] 123cal 7) 1mi - 8:35(8:35/mi) 150/159bpm [1288b/mi] 121cal 8) 0.29mi - 2:34(8:56/mi) 146/154bpm [1305b/mi] 33cal Add a comment
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Big Rock with Alexa and Rob
Good little session 1) 0mi - 1:01:47(0/mi) 83/128bpm [INFb/mi] 233cal Add a comment
BodyStreet #25
1) 0mi - 20:31(0/mi) 77/93bpm [INFb/mi] 60cal Add a comment
Zwift ride with Don and Mark Treeby
First ride of the year, usual sweatfest. 6 laps of London Classique 1) 5mi - 17:43(3:33/mi) 102/125bpm [361b/mi] 183cal 82/109rpm 153/539W 2) 5mi - 16:38(3:20/mi) 119/144bpm [396b/mi] 190cal 81/103rpm 171/510W 3) 5mi - 16:38(3:20/mi) 105/142bpm [349b/mi] 196cal 83/104rpm 176/531W 4) 3.19mi - 11:03(3:28/mi) 125/138bpm [433b/mi] 115cal 83/90rpm 155/271W Add a comment
Frankie walk with Rob to the postbox 📮 🐕🦺
1) 1mi - 18:30(18:30/mi) 171/216bpm [3165b/mi] 263cal 58/69rpm 2) 0.71mi - 12:30(17:35/mi) 130/212bpm [2287b/mi] 119cal 58/68rpm Add a comment
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From swim gala to car park to collect the car.
1) 0.29mi - 5:01(17:06/mi) 81/101bpm [1385b/mi] 29cal 63/98rpm Add a comment
From car park to swim gala
1) 0.39mi - 7:06(18:06/mi) 75/89bpm [1357b/mi] 38cal 56/66rpm Add a comment
Warm down back to run in with Alexa and Zara 💚
1) 1mi - 10:19(10:19/mi) 139/152bpm [1433b/mi] 112cal 2) 0.18mi - 1:23(7:53/mi) 134/144bpm [1056b/mi] 16cal Add a comment
Salcey Forest parkrun
Not the easy pace I intended. Got a bit carried away at the start as nobody seemed to want be up front, so lots of room. Enjoyed it though. 1) 1mi - 7:42(7:42/mi) 133/149bpm [1024b/mi] 95cal 2) 1mi - 7:41(7:41/mi) 158/167bpm [1213b/mi] 107cal 3) 1mi - 7:24(7:24/mi) 168/174bpm [1243b/mi] 107cal 4) 0.13mi - 51(6:25/mi) 171/172bpm [1096b/mi] 12cal Add a comment
Pre parkrun warm up
1) 1mi - 8:47(8:47/mi) 123/137bpm [1081b/mi] 97cal 2) 0.15mi - 1:14(7:58/mi) 130/134bpm [1035b/mi] 13cal Add a comment
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Stretching with Alexa
1) 0mi - 12:00(0/mi) 61/80bpm [INFb/mi] 18cal Add a comment
Walk with Alexa and the Birthday Dog 🐕🦺
1) 1mi - 20:05(20:05/mi) 85/106bpm [1708b/mi] 109cal 53/64rpm 2) 1mi - 18:11(18:11/mi) 78/105bpm [1418b/mi] 92cal 58/64rpm 3) 0.2mi - 3:44(18:28/mi) 76/86bpm [1403b/mi] 19cal 58/64rpm Add a comment
Getting the miles in to round up to 20 for the day.
Ran back to see Clare in towards the finish then an extra loop for a couple of miles to finish back at the car. Felt ok all things considered. 1) 1mi - 9:06(9:06/mi) 134/151bpm [1220b/mi] 110cal 2) 1mi - 8:39(8:39/mi) 141/152bpm [1219b/mi] 110cal 3) 1mi - 8:45(8:45/mi) 149/153bpm [1303b/mi] 116cal 4) 0.54mi - 4:32(8:23/mi) 147/151bpm [1232b/mi] 57cal Add a comment
MK FoR 1/2 Marathon with Wendy
Steady start with good pacing until Wendy started to suffer about 8-9 miles and slowed a bit. Weather was quite warm but I felt dressed ok. Banana before the start, a disgusting gel about 10miles in. 1) 1mi - 9:15(9:15/mi) 124/135bpm [1147b/mi] 106cal 2) 1mi - 9:04(9:04/mi) 126/140bpm [1143b/mi] 102cal 3) 1mi - 8:53(8:53/mi) 133/145bpm [1180b/mi] 104cal 4) 1mi - 8:55(8:55/mi) 137/143bpm [1223b/mi] 107cal 5) 1mi - 8:51(8:51/mi) 140/146bpm [1239b/mi] 108cal 6) 1mi - 9:02(9:02/mi) 140/149bpm [1265b/mi] 106cal 7) 1mi - 8:59(8:59/mi) 141/148bpm [1267b/mi] 106cal 8) 1mi - 9:05(9:05/mi) 142/145bpm [1289b/mi] 108cal 9) 1mi - 9:14(9:14/mi) 140/145bpm [1292b/mi] 111cal 10) 1mi - 9:10(9:10/mi) 137/146bpm [1256b/mi] 115cal 11) 1mi - 9:23(9:23/mi) 137/145bpm [1287b/mi] 121cal 12) 1mi - 9:36(9:36/mi) 143/157bpm [1373b/mi] 115cal 13) 0.95mi - 9:25(9:55/mi) 151/163bpm [1496b/mi] 121cal 14) 0.26mi - 2:24(9:09/mi) 150/157bpm [1371b/mi] 31cal Add a comment
MK FoR 5k with Alexa and Wendy - another PB for Alexa 28.13
1) 1mi - 8:49(8:49/mi) 122/137bpm [1076b/mi] 104cal 2) 1mi - 8:57(8:57/mi) 133/150bpm [1189b/mi] 106cal 3) 1mi - 9:37(9:37/mi) 141/155bpm [1355b/mi] 118cal 4) 0.1mi - 46(7:18/mi) 152/153bpm [1110b/mi] 10cal Add a comment
Mile warm up before FoR 5k
1) 1mi - 8:10(8:10/mi) 121/141bpm [989b/mi] 92cal 2) 0.1mi - 51(8:21/mi) 135/137bpm [1126b/mi] 11cal Add a comment
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Car Park stretch at Netley - post run
1) 0mi - 10:01(0/mi) 89/131bpm [INFb/mi] 45cal Add a comment
Easy Netley run
Actually went a different route! 1) 1mi - 9:03(9:03/mi) 114/132bpm [1032b/mi] 112cal 2) 1mi - 8:46(8:46/mi) 130/139bpm [1139b/mi] 99cal 3) 1mi - 8:58(8:58/mi) 134/150bpm [1201b/mi] 95cal 4) 1mi - 8:37(8:37/mi) 144/155bpm [1242b/mi] 114cal 5) 0.07mi - 37(8:22/mi) 150/152bpm [1256b/mi] 9cal Add a comment
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1) 5mi - 17:05(3:25/mi) 104/134bpm [355b/mi] 183cal 85/98rpm 159/375W
2) 5mi - 15:35(3:07/mi) 130/143bpm [405b/mi] 204cal 88/99rpm 198/324W 3) 5mi - 15:40(3:08/mi) 140/150bpm [438b/mi] 199cal 86/97rpm 192/310W 4) 3.41mi - 12:45(3:45/mi) 113/151bpm [423b/mi] 112cal 86/95rpm 127/274W Add a comment
1) 1mi - 20:17(20:17/mi) 67/90bpm [1359b/mi] 67cal 48/65rpm
2) 0.67mi - 12:43(19:00/mi) 70/85bpm [1330b/mi] 25cal 56/65rpm Add a comment
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