quimby

Last on at 10am, 18th Sep 2024

F55 Staffordshire

Silver (70)

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Races
80
Miles
4732
Miles
21
Miles
1185
Miles
7460
WAVA
70.90%
100m
23
Mile
7:59
5k
24:36
5M
40:11
10k
50:29
10M
1:26:10
Half
1:53:57
10M
35:14
400m
9:50

About Me
Small black mammal. Origin unknown. Fears hills. Show More...

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Recent Blogs
April Treasure Hunt	May 2021
Random Acts of Kindness	Dec 2016
Sprouts	Dec 2016
Fetch Fez Run	Jan 2010
.	Jan 2010

My parkrun
Hanley parkrun

Recent Training
18th Sep	General	0.4mi	9:29
18th Sep	General	0.6mi	12:12
17th Sep	General	0.9mi	19:07
17th Sep	General	1.8mi	38:45
17th Sep	General	0.6mi	12:09

12 Month Benchmarks	Run
Mile	7:17
5k	24:17
5mi	39:19
10k	50:32
10mi	1:27:01
Half	1:54:55

Recent Pictures	Show more

Recent Threads
100 miles a month in 2024
Electric car anyone?
Gigs
Baking thread
Garmin Status - what does Garmin say about you today?!

Followers (16)

Badges Collected	See available badges
+ 239 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2003	2004	2005	2008	2009	2010	2011	2021	2022	2023	2024	PB	WB
100m	1				23								23 6:10/mi	NaN
1mi	2				7:59 53.98	8:09 53.15							7:59 7:59/mi	53.98
5km	14	29:00 51.01	26:02 56.96					37:01 41.39	32:23 52.63	33:25 51.00	25:46 67.66	24:36 70.87	24:36 7:55/mi	70.87
4mi	3		35:54 53.41		41:45 46.94								35:54 8:59/mi	53.41
5mi	14		42:43 56.45	42:32 56.90	45:57 53.40	55:54 44.14				55:12 50.43		40:11 70.90	40:11 8:02/mi	70.90
9km	1				1:19:00 34.86								1:19:00 14:08/mi	34.86
10km	24	1:01:58 48.48	50:34 59.85		56:56 53.93	1:08:33 45.05	1:00:19 51.52			1:03:59 55.13	54:27 64.78	50:29 70.71	50:29 8:07/mi	70.71
7mi	3				1:07:28 51.55								1:07:28 9:38/mi	51.55
15km	2											1:26:11 63.58	1:26:11 9:15/mi	63.58
10mi	3		1:26:10 57.72		1:36:43 52.16								1:26:10 8:37/mi	57.72
13.1mi	6		1:53:57 57.33	2:01:42 53.68	2:14:37 49.20	2:14:30 49.53					1:55:29 67.14		1:53:57 8:42/mi	67.14

2024		Result	WAVA	Distance
18 Aug	Birchwood 10k	52:19	68.23	10km
6 Jul	Hanley parkrun PB	24:36	70.87	5km
23 Jun	Stone St Michael's 10k PB	50:29	70.71	10km
9 Jun	Meerbrook 15k PB	1:26:11	63.58	15km
12 May	Alderley Edge Bypass 10k	51:59	68.67	10km
16 Mar	Hanley parkrun	24:51	70.16	5km
4 Feb	Alsager 5 PB	40:11	70.90	5mi
13 Jan	Exeter Riverside parkrun	25:43	67.79	5km
2023		Result	WAVA	Distance
27 Dec	Wheaton Aston 10km		0.00	10km
19 Nov	Tatton Half Marathon SB	1:55:29	67.14	13.1mi
7 Oct	Hanley parkrun SB	25:46	67.66	5km
27 Aug	Spitfire 10k SB	54:27	64.78	10km
15 Jul	Hanley parkrun	27:27	62.79	5km
25 Jun	Stone St Michael's 10k	58:44	60.05	10km
2022		Result	WAVA	Distance
27 Dec	Wheaton Aston 10K		0.00	10km
29 Oct	Delamere Petzl Night Runner	1:12:50	48.43	10km
25 Sep	Stafford 10k SB	1:03:59	55.13	10km
18 Jun	Alderford Sprint Triathlon Relay - Run Leg SB	33:25	51.00	5km
6 Feb	Alsager 5 SB	55:12	50.43	5mi
2021		Result	WAVA	Distance
9 Oct	Hanley parkrun SB	32:23	52.63	5km
2 Oct	The Doctor K Cup		0.00	5km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2014		Result	WAVA	Distance
31 Dec	Festive Fetch Five		0.00	5mi
14 Sep	Lichfield 10K		0.00	10km
2013		Result	WAVA	Distance
12 May	Market Drayton 10k		0.00	10km
2011		Result	WAVA	Distance
11 Sep	Robin Hood Half Marathon		0.00	13.1mi
25 Aug	Dave Clarke 5k SB	37:01	41.39	5km
2010		Result	WAVA	Distance
27 Jun	Stone St Michael's 10k	1:00:41	51.21	10km
12 Jun	The Hoar Cross/Newborough 10k SB	1:00:19	51.52	10km
30 May	Stoke k		0.00	10km
8 Feb	The Fetch Fez: Hats for Haiti		0.00	3mi
2009		Result	WAVA	Distance
1 Dec	Festive Fetch Five		0.00	3mi
23 Aug	Hermitage 10k SB	1:08:33	45.05	10km
22 Aug	Stafford Tri 10m TT	35:14	0.00	10mi
16 Aug	Erewash Novice Triathlon	9:50 / 35:17 / 32:51	0.00	400metres/10miles/5km
14 Jun	Long Eaton 5 SB	55:54	44.14	5mi
24 Jan	West Midlands Fetch Mile Challenge SB	8:09	53.15	1mi
18 Jan	Four Villages Half Marathon SB	2:14:30	49.53	13.1mi
1 Jan	Vernon's Limp Wrist 5 Mile Run	50:53	48.49	5mi
2008		Result	WAVA	Distance
29 Nov	Cheddleton 10k	59:05	52.27	10km
2 Nov	Dovedale Dash	1:01:11	38.26	4.75mi
19 Oct	Bells of Pattingham	1:15:35	46.28	7mi
18 Oct	North Staffs Cross Country League - Race 2 (Ladies)	37:35	40.27	5km
5 Oct	The Badger Bite SB	41:45	46.94	4mi
4 Oct	North Staffs Cross Country League - Race 1 (Ladies)	32:10	45.35	3mi
21 Sep	Meerbrook 15K	1:40:11	46.86	15km
14 Sep	Robin Hood Half Marathon SB	2:14:37	49.20	13.1mi
17 Aug	Birchwood 10k	57:22	53.52	10km
15 Aug	Oakamoor Veterans' Cross Country	30:05	48.24	3mi
13 Aug	Staffs Knot 5 Miler	47:19	51.86	5mi
20 Jul	Trentham 10 SB	1:36:43	52.15	10mi
13 Jul	The 121st Wenlock Olympian Games 7 Mile Road Race	1:06:12	52.54	7mi
22 Jun	Stone St Michael's 10k SB	56:56	53.93	10km
15 Jun	Long Eaton 5 SB	45:57	53.40	5mi
31 May	Wincle Trout Run PB	1:19:00	34.86	9km
11 May	Muller Market Drayton 10k	59:56	51.23	10km
5 May	Fetch East Midlands Mile - 100m fun run PB	23	47.20	100m
5 May	Fetch East Midlands Mile PB	7:59	53.98	1mi
1 May	SMM Spring Treble - Kibblestone Clamber	55:00	44.61	5mi
24 Apr	SMM Spring Treble - Milford Murder	58:17	42.10	5mi
17 Apr	SMM Spring Treble - Hanchurch Hilly	53:03	46.25	5mi
30 Mar	Newcastle 7 PB	1:07:28	51.55	7mi
2 Mar	Cheadle Spring 5	47:16	51.91	5mi
3 Feb	Alsager 5	51:40	47.49	5mi
2007		Result	WAVA	Distance
7 Oct	Badger Bite	47:34	40.98	4mi
2005		Result	WAVA	Distance
6 Feb	Afford Rent-A-Car Alsager 5 SB	42:32	56.90	5mi
3 Feb	National Cross Country Championships - Women's Race	46:07	52.18	8km
29 Jan	Midlands Cross Country Championships	38:36	46.39	6km
23 Jan	Brass Monkey Half Marathon SB	2:01:42	53.68	13.1mi
2004		Result	WAVA	Distance
27 Dec	Wheaton Aston 10k	49:00	61.76	10km
4 Dec	NSCCL Leek Cross Country	30:16	49.14	5km
27 Nov	Cheddleton Christmas Pudding 10K	52:21	57.81	10km
21 Nov	Suicide Six(ish)	1:04:33	46.89	10km
7 Nov	The Looking Glass Flying Fox 10 PB	1:26:10	57.72	10mi
31 Oct	Worksop Half Marathon PB	1:53:57	57.33	13.1mi
17 Oct	Chester Zoo 10K SB	50:34	59.85	10km
26 Sep	Windsor Half Marathon	1:55:28	56.57	13.1mi
12 Sep	Lichfield 10K	50:51	59.29	10km
5 Sep	Birmingham Flora Light Challenge for Women 5K	26:18	56.39	5km
22 Aug	Birchwood 10km	52:51	57.04	10km
11 Aug	Staffs Knot SB	42:43	56.45	5mi
25 Jul	Trentham 10	1:29:45	55.21	10mi
11 Jul	Cheadle 4 PB	35:54	53.41	4mi
27 Jun	Shugborough Race for Life SB	26:02	56.96	5km
23 May	Derby 10K	1:02:10	48.50	10km
14 Mar	Florette Fradley 10K	57:04	52.83	10km
1 Feb	Alsager 5	49:00	49.21	5mi
25 Jan	Buck's Fizz 5k	30:31	48.60	5km
2003		Result	WAVA	Distance
19 Oct	Chester Zoo 10K	1:03:50	47.23	10km
14 Sep	Birmingham Flora Light 5k SB	29:00	51.01	5km
7 Sep	Lichfield 10k SB	1:01:58	48.48	10km

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	101	59	71	68	69	140	104	66	53	0	0	0	730
2024	104	110	124	100	114	123	109	103	75	0	0	0	964
2023	85	71	79	71	55	36	78	87	83	116	99	99	959
2023	6	41	83	106	105	84	118	103	105	134	99	97	1081
2022	83	84	109	88	98	87	86	97	78	96	60	49	1015
2022	4	19	7	7	40	64	107	41	52	63	81	41	526
2021	2	11	23	93	93	114	117	105	98	85	82	83	906
2021	0	0	0	0	0	0	0	0	0	0	0	0	0
2021	0	0	13	24	15	8	30	28	26	51	18	17	229
2021	0	0	0	0	0	0	0	3	0	0	0	0	3
2020	30	28	39	50	33	15	3	3	2	12	3	0	217
2019	37	40	31	34	37	38	32	31	39	40	32	23	414
2019	0	0	0	1	0	0	0	0	0	0	0	0	1
2018	63	48	44	54	60	64	57	50	31	49	45	38	602
2018	0	0	0	0	0	0	0	0	6	0	0	0	6
2017	54	72	64	46	73	52	61	68	60	39	66	33	688
2017	4	0	0	0	0	0	0	2	0	0	0	2	8
2016	34	30	58	64	59	52	62	106	107	48	74	40	734
2016	9	0	8	2	5	15	0	4	0	3	9	0	56
2015	76	44	100	79	90	76	70	51	38	69	50	33	776
2015	14	0	10	11	18	17	13	2	3	13	0	3	103
2014	25	0	23	23	3	3	11	2	0	43	95	79	307
2014	13	6	13	15	0	9	8	3	0	0	7	7	81
2013	10	9	0	0	0	0	0	0	0	0	3	0	23
2013	16	6	3	7	5	8	11	8	10	0	11	3	88
2013	0	10	0	0	0	0	0	0	0	0	0	0	10
2012	0	0	0	0	0	0	0	0	3	0	0	0	3
2012	2	0	0	6	2	20	8	5	6	0	5	0	54
2012	0	0	0	0	0	0	0	0	13	0	0	12	24
2011	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2011	4	0	2	5	6	13	18	6	6	0	0	3	63
2011	31	0	0	0	12	9	0	0	0	0	0	0	52
2010	10	0	0	9	0	0	6	0	0	0	0	0	25
2010	0.5	0	1.2	1	3.2	1.9	0.6	0.4	0	0	0.3	0	9.1
2010	13	6	8	21	63	79	0	3	11	2	2	3	211
2010	0	7	33	49	133	68	0	14	56	49	13	0	422
2009	7	8	0	0	12	0	0	0	2	0	0	0	28
2009	0	0	0.5	0	0	0.5	1	1.3	0.5	0	0.5	0	4.3
2009	77	34	2	0	13	13	17	62	91	2	12	9	333
2009	11	20	32	26	0	44	89	84	22	0	7	31	364
2008	0	0	11	0	0	0	7	3	0	0	10	0	31
2008	0	0	0	0	0.6	0.5	3.1	0.8	0	0.8	1.2	0.5	7.5
2008	66	89	76	105	37	103	77	54	81	101	112	29	929
2008	0	5	90	0	0	11	25	68	0	17	38	55	311

Thu 22nd Aug Aug 22	Fri 23rd Aug Aug 23	Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28
0.9mi, 18:11 Walk - General 1) 0.85mi - 18:11(21:18/mi) 81/95bpm [1726b/mi] 68cal 57/64rpm Add a comment 0.9mi, 19:36 Walk - General 1) 0.91mi - 19:36(21:30/mi) 80/88bpm [1720b/mi] 70cal 55/58rpm Add a comment 0.6mi, 12:10 Walk - General 1) 0.57mi - 12:10(21:26/mi) 78/86bpm [1672b/mi] 46cal 57/59rpm Add a comment 0.7mi, 15:11 Walk - General 1) 0.7mi - 15:11(21:36/mi) 85/95bpm [1836b/mi] 57cal 57/59rpm Add a comment 0.7mi, 15:12 Walk - General 1) 0.7mi - 15:12(21:42/mi) 74/83bpm [1606b/mi] 54cal 55/57rpm Add a comment	0.7mi, 15:11 Walk - General 1) 0.7mi - 15:11(21:32/mi) 80/85bpm [1723b/mi] 56cal 56/66rpm Add a comment 0.8mi, 18:12 Walk - General 1) 0.83mi - 18:12(21:53/mi) 81/94bpm [1772b/mi] 67cal 57/58rpm Add a comment 0mi, 1:37:52 Cross - Strength GYM Friday 23/08/24 =============== 5 minutes cardio Wall Angels x 8 Butchers Block Stretch x 20 seconds Worlds Greatest Stretch x 5 rotations each side Side Plank Clamshell x 10 each side --- Barbell Deadlift 6 x 3 120 55 - 57.5 55 66 57.5 6 Difficult. Sweaty paws. --- Leg Press 15 3 sets 120 > 43.6 45 15 15 15 Remember the first set is always the hardest. You can do heavier. --- Banded Pull-Up 3 x 3-6 666 Really doing more of a descent than a pull up tbh because that’s all I can manage. -- DB Z Press 7kg 8x 3 120 7 888 This is still so hard, feel as though I might pass out with effort. Keep upright ************** Superset Single Leg RDL 0kg 8 x 3 120 888 each side - Banded Glute Bridge 12 x 3 120 121212 ************** Not on program see if I have time (Bird Dog 10 x 3 90) 101010 --- Cable pull 14.7 88 14.7 8 8 —- Nicky's kettlebell twist 12 12 12 12 12 --- Nicky's ball throw 4 12 8 no balls. Only the giant soft ones. Not suitable for it. Add a comment 0.6mi, 10:05 Walk - General 1) 0.55mi - 10:05(18:22/mi) 81/94bpm [1487b/mi] 42cal 56/62rpm Add a comment	-	17.1mi, 2:59:32 Run - Long Run 1) 1mi - 10:56(10:56/mi) 119/130bpm [1301b/mi] 87cal 198/252W 2) 1mi - 10:33(10:33/mi) 136/144bpm [1434b/mi] 95cal 211/275W 3) 1mi - 10:29(10:29/mi) 140/147bpm [1468b/mi] 96cal 205/230W 4) 1mi - 10:14(10:14/mi) 144/151bpm [1473b/mi] 94cal 211/242W 5) 1mi - 10:29(10:29/mi) 150/158bpm [1572b/mi] 97cal 205/227W 6) 1mi - 10:41(10:41/mi) 147/154bpm [1571b/mi] 98cal 208/266W 7) 1mi - 10:09(10:09/mi) 152/155bpm [1542b/mi] 100cal 223/292W 8) 1mi - 10:30(10:30/mi) 149/154bpm [1564b/mi] 95cal 210/260W 9) 1mi - 10:40(10:40/mi) 143/149bpm [1525b/mi] 97cal 212/257W 10) 1mi - 10:29(10:29/mi) 146/151bpm [1530b/mi] 96cal 221/248W 11) 1mi - 10:12(10:12/mi) 149/156bpm [1519b/mi] 94cal 225/288W 12) 1mi - 10:26(10:26/mi) 151/157bpm [1574b/mi] 97cal 223/255W 13) 1mi - 10:15(10:15/mi) 153/156bpm [1567b/mi] 96cal 224/251W 14) 1mi - 10:08(10:08/mi) 154/157bpm [1561b/mi] 95cal 228/246W 15) 1mi - 10:36(10:36/mi) 153/158bpm [1621b/mi] 96cal 212/265W 16) 1mi - 10:21(10:21/mi) 154/158bpm [1595b/mi] 96cal 206/239W 17) 1mi - 11:34(11:34/mi) 158/170bpm [1827b/mi] 105cal 207/300W 18) 0.09mi - 53(10:27/mi) 151/165bpm [1578b/mi] 7cal 176/208W Add a comment	-	1mi, 20:26 Walk - General 1) 0.95mi - 20:26(21:35/mi) 82/89bpm [1770b/mi] 73cal 55/72rpm Add a comment 0.8mi, 17:11 Walk - General 1) 0.83mi - 17:11(20:42/mi) 86/92bpm [1780b/mi] 64cal 56/67rpm Add a comment 0.7mi, 15:11 Walk - General 1) 0.71mi - 15:11(21:22/mi) 84/91bpm [1794b/mi] 54cal 56/58rpm Add a comment 7.1mi, 1:14:51 Run - General Creaky legs from 17 miles on Sunday 1) 1mi - 10:59(10:59/mi) 121/129bpm [1329b/mi] 89cal 207/289W 2) 1mi - 10:47(10:47/mi) 139/147bpm [1500b/mi] 97cal 209/241W 3) 1mi - 10:49(10:49/mi) 144/153bpm [1557b/mi] 99cal 206/254W 4) 1mi - 10:35(10:35/mi) 153/158bpm [1619b/mi] 104cal 233/286W 5) 1mi - 10:13(10:13/mi) 147/153bpm [1501b/mi] 93cal 215/258W 6) 1mi - 10:22(10:22/mi) 151/154bpm [1565b/mi] 98cal 228/278W 7) 1mi - 10:23(10:23/mi) 145/150bpm [1505b/mi] 91cal 217/306W 8) 0.07mi - 44(10:13/mi) 141/147bpm [1440b/mi] 7cal 217/257W Add a comment	1.8mi, 40:11 Walk - General 1) 1mi - 22:16(22:16/mi) 80/86bpm [1782b/mi] 75cal 54/85rpm 2) 0.78mi - 17:55(22:52/mi) 80/87bpm [1829b/mi] 61cal 55/88rpm Add a comment 0.7mi, 15:12 Walk - General 1) 0.7mi - 15:12(21:51/mi) 83/104bpm [1814b/mi] 55cal 55/75rpm Add a comment 0.6mi, 12:11 Walk - General 1) 0.56mi - 12:11(21:57/mi) 86/94bpm [1887b/mi] 44cal 55/74rpm Add a comment 0.6mi, 12:10 Walk - General 1) 0.56mi - 12:10(21:49/mi) 84/93bpm [1833b/mi] 43cal 55/74rpm Add a comment 0mi, 1:34:04 Cross - Strength GYM Wednesday 28/08/24 ================== 5 minutes cardio Worlds Greatest Stretch x 5 each side Wall Angels x 5 Butchers Block Stretch 2x20-30secs --- Barbell Push Press 5 5 5 120 20 - 25 20 5 22.5 5 3 Just shit. No strength. Nice confident weight --- Machine Shoulder (Military) Press 14 8 8 8 120 2-3 sets 14 7 8 8 My upper lip staring twitching during the last set 🧐 --- Lat Pulldown Reps 15 15 15 15 25 for first set then 22.6 for last 3 sets or +1? 25 15 22.6 15 15 15 --- Single Arm Single Leg Cable Row 10 10 10 150 10.2 - 12.5 10.2 10 10 10 10 each side Working arm is opposite to leg on the floor --- Hamstring Curl 20 15 12 120 Foot thing on hole 5 Side thing on hole 1 12.4+ 20 14+ 15 16.3+ 12 Increase weight slightly each set --- Freestyle 2 sets of 5 mins 3 mins between sets 20m sled push 10 Lateral raises 20 walking lunge record how many of each Last week 30kg sled 3kg dumbbells Set 1 - 2 sets plus sled and 5 raises Set 2 - 2 sets plus sled, 10 raises This week 30kg sled 3kg dumbbells Set 1 - 4’52” 2 sets plus sled Set 2 - 2 plus 5 lat -- Cable pull 14.7 88 12.5 888 —- Nicky's kettlebell twist 12 12 12 12 12 --- Nicky's ball throw 4 12 8 No small balls Add a comment 1.5mi, 17:28 Run - Treadmill 1) 1mi - 11:47(11:47/mi) 113/124bpm [1332b/mi] 70cal 186/203W 2) 0.5mi - 5:40(11:17/mi) 114/119bpm [1285b/mi] 31cal 192/202W Add a comment
Thu 29th Aug Aug 29	Fri 30th Aug Aug 30	Sat 31st Aug Aug 31	Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4
1.8mi, 40:12 Walk - General 1) 1mi - 22:08(22:08/mi) 83/98bpm [1837b/mi] 79cal 55/74rpm 2) 0.82mi - 18:04(21:56/mi) 81/90bpm [1776b/mi] 63cal 55/57rpm Add a comment 0.7mi, 15:11 Walk - General 1) 0.69mi - 15:11(21:57/mi) 86/97bpm [1888b/mi] 54cal 55/58rpm Add a comment 0.6mi, 12:11 Walk - General 1) 0.55mi - 12:11(21:56/mi) 86/93bpm [1887b/mi] 44cal 56/68rpm Add a comment 0.6mi, 12:28 Walk - General 1) 0.57mi - 12:28(21:54/mi) 91/98bpm [1992b/mi] 45cal 56/58rpm Add a comment 0mi, 27:03 Cross - Strength Add a comment 9mi, 1:33:37 Run - General 1) 1mi - 10:48(10:48/mi) 131/147bpm [1416b/mi] 95cal 214/290W 2) 1mi - 10:24(10:24/mi) 144/150bpm [1497b/mi] 99cal 220/248W 3) 1mi - 10:32(10:32/mi) 147/156bpm [1548b/mi] 101cal 223/256W 4) 1mi - 10:24(10:24/mi) 153/157bpm [1592b/mi] 105cal 240/289W 5) 1mi - 10:29(10:29/mi) 155/167bpm [1625b/mi] 104cal 231/309W 6) 1mi - 10:20(10:20/mi) 145/155bpm [1499b/mi] 93cal 207/291W 7) 1mi - 10:09(10:09/mi) 150/157bpm [1523b/mi] 98cal 232/289W 8) 1mi - 10:00(10:00/mi) 142/146bpm [1421b/mi] 97cal 224/275W 9) 1mi - 10:02(10:02/mi) 141/150bpm [1415b/mi] 97cal 223/314W 10) 0.04mi - 27(10:10/mi) 148/151bpm [1504b/mi] 4cal 250/281W Add a comment	0.6mi, 12:11 Walk - General 1) 0.56mi - 12:11(21:40/mi) 80/88bpm [1733b/mi] 44cal 55/68rpm Add a comment 0.2mi, 5:09 Walk - General 1) 0.23mi - 5:09(22:20/mi) 81/86bpm [1808b/mi] 17cal 53/72rpm Add a comment 2.7mi, 52:58 Walk - General 1) 1mi - 18:56(18:56/mi) 85/98bpm [1609b/mi] 83cal 54/68rpm 2) 1mi - 21:38(21:38/mi) 84/100bpm [1817b/mi] 88cal 49/64rpm 3) 0.69mi - 12:24(18:00/mi) 96/109bpm [1728b/mi] 61cal 57/64rpm Add a comment 0.6mi, 12:27 Walk - General 1) 0.57mi - 12:27(21:51/mi) 80/87bpm [1749b/mi] 44cal 54/71rpm Add a comment 0.6mi, 12:11 Walk - General 1) 0.56mi - 12:11(21:52/mi) 76/82bpm [1662b/mi] 44cal 56/68rpm Add a comment 0mi, 1:39:36 Cross - Strength GYM Friday 29/08/24 =============== 5 minutes cardio Wall Angels x 8 Butchers Block Stretch x 20 seconds Worlds Greatest Stretch x 5 rotations each side Side Plank Clamshell x 10 each side --- Barbell Deadlift 6 x 3 120 55-60 55 6 57.5 6 60 6 Fuck that was hard. But I did it. Only tiny bit of wee. Had to use sticky and straps. --- Leg Press 15 3 sets 120 > 45 47.3 15 15 15 Remember the first set is always the hardest. You can do heavier. --- Banded Pull-Up 3 x 3-6 667 -- DB Z Press 7kg 8x 3 120 7 888 Keep upright ************** Superset Single Leg RDL 0kg 8 x 3 120 888 each side - Banded Glute Bridge 12 x 3 120 121212 ************** Not on program see if I have time (Bird Dog 10 x 3 90) 10 10 10 --- Cable pull 14.7 88 12.5 888 —- Nicky's kettlebell twist 12 12 12 12 12 --- Nicky's ball throw 8 no balls. Only the giant soft ones. Not suitable for it. 4 Add a comment 0.6mi, 12:05 Walk - General 1) 0.63mi - 12:05(19:17/mi) 79/84bpm [1523b/mi] 48cal 57/60rpm Add a comment	1.2mi, 25:12 Walk - General 1) 1mi - 21:29(21:29/mi) 79/89bpm [1698b/mi] 77cal 56/71rpm 2) 0.17mi - 3:42(21:26/mi) 80/85bpm [1714b/mi] 13cal 56/58rpm Add a comment 1mi, 22:32 Walk - General 1) 1mi - 21:35(21:35/mi) 89/95bpm [1921b/mi] 76cal 55/72rpm 2) 0.04mi - 57(21:59/mi) 87/88bpm [1913b/mi] 3cal 54/57rpm Add a comment 1mi, 22:12 Walk - General 1) 1mi - 21:35(21:35/mi) 86/93bpm [1856b/mi] 74cal 55/73rpm 2) 0.03mi - 37(20:44/mi) 89/91bpm [1845b/mi] 2cal 55/57rpm Add a comment 8mi, 1:19:27 Run - General 1) 1mi - 10:37(10:37/mi) 115/131bpm [1221b/mi] 86cal 222/260W 2) 1mi - 10:02(10:02/mi) 132/149bpm [1325b/mi] 88cal 226/269W 3) 1mi - 9:46(9:46/mi) 150/160bpm [1464b/mi] 96cal 233/310W 4) 1mi - 10:03(10:03/mi) 140/148bpm [1407b/mi] 89cal 219/278W 5) 1mi - 10:00(10:00/mi) 146/152bpm [1460b/mi] 93cal 231/287W 6) 1mi - 9:43(9:43/mi) 149/154bpm [1447b/mi] 92cal 230/266W 7) 1mi - 9:32(9:32/mi) 148/152bpm [1412b/mi] 88cal 228/277W 8) 1mi - 9:20(9:20/mi) 145/147bpm [1354b/mi] 86cal 242/317W 9) 0.04mi - 23(9:03/mi) 144/147bpm [1302b/mi] 4cal 235/255W Add a comment	1.6mi, 35:13 Walk - General 1) 1mi - 22:42(22:42/mi) 86/107bpm [1952b/mi] 76cal 55/72rpm 2) 0.56mi - 12:31(22:30/mi) 81/89bpm [1822b/mi] 42cal 54/69rpm Add a comment 12mi, 2:07:11 Run - Long Run 1) 1mi - 10:39(10:39/mi) 126/145bpm [1343b/mi] 90cal 221/286W 2) 1mi - 10:23(10:23/mi) 138/145bpm [1432b/mi] 93cal 224/274W 3) 1mi - 10:17(10:17/mi) 147/155bpm [1511b/mi] 98cal 225/265W 4) 1mi - 10:16(10:16/mi) 147/160bpm [1510b/mi] 94cal 204/275W 5) 1mi - 10:36(10:36/mi) 151/158bpm [1600b/mi] 100cal 215/253W 6) 1mi - 10:55(10:55/mi) 147/157bpm [1604b/mi] 97cal 208/256W 7) 1mi - 10:31(10:31/mi) 142/153bpm [1493b/mi] 92cal 218/263W 8) 1mi - 10:43(10:43/mi) 146/157bpm [1565b/mi] 97cal 222/251W 9) 1mi - 11:05(11:05/mi) 140/157bpm [1551b/mi] 98cal 205/255W 10) 1mi - 10:17(10:17/mi) 142/155bpm [1461b/mi] 89cal 211/232W 11) 1mi - 10:56(10:56/mi) 142/152bpm [1552b/mi] 93cal 208/281W 12) 1mi - 10:28(10:28/mi) 144/155bpm [1507b/mi] 91cal 219/297W 13) 0.01mi - 6(11:18/mi) 150/151bpm [1695b/mi] 1cal 247/248W Add a comment	0.6mi, 12:11 Walk - General 1) 0.55mi - 12:11(22:06/mi) 83/96bpm [1834b/mi] 43cal 55/74rpm Add a comment	2.3mi, 51:05 Walk - General 1) 1mi - 22:21(22:21/mi) 82/97bpm [1833b/mi] 77cal 55/72rpm 2) 1mi - 22:22(22:22/mi) 78/89bpm [1744b/mi] 77cal 55/80rpm 3) 0.28mi - 6:22(22:59/mi) 77/83bpm [1769b/mi] 23cal 56/73rpm Add a comment 0.8mi, 17:12 Walk - General 1) 0.79mi - 17:12(21:44/mi) 79/87bpm [1716b/mi] 60cal 55/67rpm Add a comment 0mi, 27:06 Cross - Strength Add a comment 7mi, 1:09:07 Run - General 1) 1mi - 10:41(10:41/mi) 119/133bpm [1272b/mi] 88cal 229/274W 2) 1mi - 9:57(9:57/mi) 141/153bpm [1402b/mi] 93cal 234/291W 3) 1mi - 9:29(9:29/mi) 150/158bpm [1424b/mi] 94cal 239/280W 4) 1mi - 9:29(9:29/mi) 154/162bpm [1461b/mi] 95cal 229/256W 5) 1mi - 9:32(9:32/mi) 154/158bpm [1469b/mi] 95cal 227/297W 6) 1mi - 9:52(9:52/mi) 152/160bpm [1501b/mi] 94cal 224/299W 7) 1mi - 10:02(10:02/mi) 151/161bpm [1515b/mi] 94cal 222/286W 8) 0.01mi - 4(10:30/mi) 151/151bpm [1585b/mi] 1cal 297/301W Add a comment	1.6mi, 35:13 Walk - General 1) 1mi - 21:39(21:39/mi) 78/84bpm [1688b/mi] 73cal 54/69rpm 2) 0.63mi - 13:34(21:35/mi) 79/86bpm [1706b/mi] 46cal 55/72rpm Add a comment 0.8mi, 17:11 Walk - General 1) 0.82mi - 17:11(21:05/mi) 76/83bpm [1602b/mi] 59cal 55/73rpm Add a comment 0.4mi, 8:26 Walk - General 1) 0.4mi - 8:26(21:17/mi) 82/93bpm [1746b/mi] 29cal 54/66rpm Add a comment 0.7mi, 14:11 Walk - General 1) 0.65mi - 14:11(21:42/mi) 79/87bpm [1714b/mi] 48cal 55/67rpm Add a comment 0.7mi, 15:12 Walk - General 1) 0.72mi - 15:12(21:00/mi) 82/91bpm [1722b/mi] 53cal 55/70rpm Add a comment 0mi, 1:37:53 Cross - Strength GYM Wednesday 04/09/24 ================== 5 minutes cardio Worlds Greatest Stretch x 5 each side Wall Angels x 5 Butchers Block Stretch 2x20-30secs --- Barbell Push Press 5 5 5 120 20 - 25 20 5 22.5 55 Garmin thought is done 13 reps on last set lol. Better feeling than last week. Nice confident weight --- Machine Shoulder (Military) Press 14 8 8 8 120 2-3 sets 5 5 4 3 Had to use a different shoulder press machine and it was very different and had to drop the weight down a hell of a lot. I don’t have understand how it can be so different. --- Lat Pulldown Reps 12 12 12 12 (3 less reps per set than last week) 27.3 12 but very bad form not low enough 22.6 12 12 12 --- Single Arm Single Leg Cable Row 10 10 10 150 10.2 - 12.5 10.2 10 10 10 each side Working arm is opposite to leg on the floor --- Hamstring Curl 20 15 12 120 Foot thing on hole 5 Side thing on hole 1 12.4 20 14 15 16.3 12 Increase weight slightly each set --- Freestyle 2 sets of 5 mins 3 mins between sets 20m sled push 10 Lateral raises 20 walking lunge record how many of each Last week 30kg sled 3kg dumbbells Set 1 - 4’52” 2 sets plus sled Set 2 - 2 plus 5 lat This week 30kg sled 3kg dumbbells Set 1 - 504 2 sets plus 10 lateral raises Set 2 - 450 2 plus 10 -- Cable pull 14.7 88 12.5 8 88 —- Nicky's kettlebell twist 12 12 12 12 12 --- Nicky's ball throw 4 12 6 12 12 Add a comment 0.5mi, 10:04 Walk - General 1) 0.51mi - 10:04(19:33/mi) 84/97bpm [1643b/mi] 40cal 56/62rpm Add a comment
Thu 5th Sep Sep 5	Fri 6th Sep Sep 6	Sat 7th Sep Sep 7	Sun 8th Sep Sep 8	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11
0.4mi, 7:43 Walk - General 1) 0.35mi - 7:43(21:49/mi) 81/85bpm [1768b/mi] 26cal 55/87rpm Add a comment 2.7mi, 56:04 Walk - General 1) 1mi - 21:31(21:31/mi) 84/94bpm [1807b/mi] 83cal 48/64rpm 2) 1mi - 22:13(22:13/mi) 81/97bpm [1800b/mi] 86cal 46/65rpm 3) 0.69mi - 12:19(17:51/mi) 90/102bpm [1607b/mi] 57cal 58/64rpm Add a comment 0.5mi, 10:27 Walk - General 1) 0.46mi - 10:27(22:38/mi) 81/87bpm [1833b/mi] 37cal 54/74rpm Add a comment 0.3mi, 6:40 Walk - General 1) 0.3mi - 6:40(21:55/mi) 86/95bpm [1885b/mi] 24cal 55/57rpm Add a comment 0mi, 26:38 Cross - Strength Add a comment 8.1mi, 1:24:00 Run - General 1) 1mi - 10:49(10:49/mi) 119/127bpm [1288b/mi] 88cal 207/248W 2) 1mi - 10:29(10:29/mi) 133/146bpm [1394b/mi] 93cal 228/268W 3) 1mi - 10:47(10:47/mi) 136/144bpm [1465b/mi] 94cal 221/278W 4) 0.43mi - 4:31(10:25/mi) 141/146bpm [1469b/mi] 40cal 216/237W 5) 0.07mi - 30(7:21/mi) 147/150bpm [1081b/mi] 5cal 274/316W 6) 0.09mi - 1:00(10:53/mi) 145/149bpm [1577b/mi] 10cal 220/293W 7) 0.07mi - 30(7:09/mi) 146/148bpm [1044b/mi] 5cal 285/340W 8) 0.09mi - 1:00(10:59/mi) 149/152bpm [1636b/mi] 10cal 215/268W 9) 0.07mi - 30(7:05/mi) 155/160bpm [1097b/mi] 5cal 262/279W 10) 0.09mi - 1:00(10:54/mi) 163/165bpm [1776b/mi] 11cal 216/276W 11) 0.07mi - 30(7:04/mi) 164/165bpm [1160b/mi] 6cal 262/315W 12) 0.1mi - 1:00(10:15/mi) 163/165bpm [1670b/mi] 11cal 225/249W 13) 1mi - 10:13(10:13/mi) 155/173bpm [1584b/mi] 100cal 222/257W 14) 1mi - 10:31(10:31/mi) 144/150bpm [1516b/mi] 94cal 205/242W 15) 1mi - 10:14(10:14/mi) 144/151bpm [1473b/mi] 91cal 219/280W 16) 1mi - 10:17(10:17/mi) 140/147bpm [1439b/mi] 92cal 219/294W 17) 0.02mi - 9(9:52/mi) 141/142bpm [1391b/mi] 1cal 254/257W Add a comment	2.2mi, 43:01 Walk - General 1) 1mi - 17:46(17:46/mi) 88/108bpm [1563b/mi] 77cal 59/65rpm 2) 1mi - 21:37(21:37/mi) 86/98bpm [1860b/mi] 85cal 49/118rpm 3) 0.21mi - 3:38(17:06/mi) 85/93bpm [1454b/mi] 16cal 60/62rpm Add a comment 0.7mi, 15:12 Walk - General 1) 0.7mi - 15:12(21:50/mi) 77/85bpm [1682b/mi] 51cal 55/74rpm Add a comment 0.4mi, 9:25 Walk - General 1) 0.44mi - 9:25(21:13/mi) 83/99bpm [1760b/mi] 34cal 55/58rpm Add a comment 1.5mi, 30:30 Walk - General 1) 1mi - 21:05(21:05/mi) 75/86bpm [1581b/mi] 72cal 55/57rpm 2) 0.45mi - 9:25(20:46/mi) 79/89bpm [1641b/mi] 32cal 56/58rpm Add a comment 0mi, 1:17:15 Cross - Strength GYM Friday 06/09/24 =============== 5 minutes cardio Wall Angels x 8 Butchers Block Stretch x 20 seconds Worlds Greatest Stretch x 5 rotations each side Side Plank Clamshell x 10 each side --- Barbell Deadlift 5 x 3 120 55-62.5 57.5 5 60 5 62.5 5 But last set I wasn’t really standing up straight enough. 🫤 --- Leg Press 12 3 sets 120 > 47.3 48.4 12 1212 Remember the first set is always the hardest. You can do heavier. --- Banded Pull-Up 3 x 3-6 666 -- DB Z Press 7kg 8x 3 120 7 Keep upright ************** Superset Single Leg RDL 0kg 8 x 3 120 each side - Banded Glute Bridge 12 x 3 120 ************** Not on program see if I have time (Bird Dog 10 x 3 90) --- Cable pull 14.7 88 12.5 —- Nicky's kettlebell twist 12 12 12 12 12 --- Nicky's ball throw 6 12 --- Add a comment 0.5mi, 8:44 Walk - General 1) 0.46mi - 8:44(19:10/mi) 85/95bpm [1630b/mi] 36cal 58/63rpm Add a comment	2.2mi, 51:33 Walk - General 1) 1mi - 20:14(20:14/mi) 95/110bpm [1922b/mi] 82cal 52/65rpm 2) 1mi - 25:05(25:05/mi) 91/104bpm [2283b/mi] 96cal 43/71rpm 3) 0.22mi - 6:14(28:24/mi) 92/99bpm [2613b/mi] 23cal 40/64rpm Add a comment 7.1mi, 1:10:23 Run - General 1) 1mi - 10:29(10:29/mi) 130/148bpm [1363b/mi] 92cal 214/256W 2) 1mi - 10:01(10:01/mi) 153/161bpm [1532b/mi] 99cal 232/283W 3) 1mi - 10:19(10:19/mi) 157/166bpm [1619b/mi] 104cal 228/290W 4) 1mi - 9:34(9:34/mi) 155/164bpm [1483b/mi] 93cal 225/317W 5) 1mi - 9:46(9:46/mi) 156/166bpm [1523b/mi] 96cal 230/303W 6) 1mi - 9:42(9:42/mi) 157/162bpm [1524b/mi] 97cal 224/263W 7) 1mi - 9:43(9:43/mi) 161/180bpm [1565b/mi] 97cal 230/312W 8) 0.09mi - 50(9:20/mi) 156/163bpm [1457b/mi] 8cal 239/259W Add a comment	0.5mi, 13:27 Walk - General 1) 0.53mi - 13:27(25:22/mi) 83/95bpm [2105b/mi] 54cal 42/65rpm Add a comment 0.5mi, 10:10 Walk - General 1) 0.52mi - 10:10(19:25/mi) 90/103bpm [1747b/mi] 46cal 52/64rpm Add a comment 1.1mi, 32:45 Walk - General 1) 1mi - 29:57(29:57/mi) 89/110bpm [2665b/mi] 108cal 29/65rpm 2) 0.09mi - 2:48(32:14/mi) 91/97bpm [2933b/mi] 10cal 34/66rpm Add a comment 2.2mi, 1:00:42 Walk - General 1) 1mi - 28:52(28:52/mi) 97/127bpm [2801b/mi] 115cal 34/108rpm 2) 1mi - 26:55(26:55/mi) 89/101bpm [2395b/mi] 90cal 30/62rpm 3) 0.24mi - 4:55(20:06/mi) 91/104bpm [1829b/mi] 19cal 53/63rpm Add a comment 11mi, 1:55:05 Run - Long Run 1) 1mi - 11:12(11:12/mi) 123/136bpm [1377b/mi] 89cal 203/294W 2) 1mi - 10:12(10:12/mi) 136/149bpm [1388b/mi] 92cal 216/269W 3) 1mi - 10:35(10:35/mi) 142/150bpm [1504b/mi] 96cal 199/270W 4) 1mi - 10:13(10:13/mi) 150/156bpm [1532b/mi] 99cal 219/267W 5) 1mi - 10:14(10:14/mi) 149/155bpm [1526b/mi] 98cal 224/273W 6) 1mi - 10:01(10:01/mi) 148/153bpm [1481b/mi] 93cal 213/259W 7) 1mi - 10:21(10:21/mi) 144/153bpm [1490b/mi] 92cal 211/280W 8) 1mi - 10:31(10:31/mi) 143/150bpm [1505b/mi] 91cal 196/253W 9) 1mi - 10:10(10:10/mi) 146/155bpm [1485b/mi] 91cal 210/287W 10) 1mi - 10:38(10:38/mi) 149/155bpm [1586b/mi] 98cal 207/311W 11) 1mi - 10:32(10:32/mi) 150/157bpm [1579b/mi] 96cal 208/267W 12) 0.04mi - 25(11:19/mi) 146/147bpm [1653b/mi] 3cal 196/211W Add a comment 1.4mi, 41:31 Walk - General 1) 0.56mi - 41:31(1:14:10/mi) 81/93bpm [6008b/mi] 117cal 36/61rpm Add a comment	1mi, 22:15 Walk - General 1) 1mi - 22:12(22:12/mi) 87/100bpm [1932b/mi] 83cal 47/61rpm 2) 0mi - 3(12:38/mi) 95/95bpm [1200b/mi] 59/59rpm Add a comment	2.1mi, 46:09 Walk - General 1) 1mi - 22:16(22:16/mi) 79/88bpm [1759b/mi] 77cal 55/86rpm 2) 1mi - 21:58(21:58/mi) 81/87bpm [1780b/mi] 78cal 56/80rpm 3) 0.09mi - 1:55(20:43/mi) 83/87bpm [1719b/mi] 7cal 57/59rpm Add a comment 1.1mi, 25:06 Walk - General 1) 1mi - 23:17(23:17/mi) 89/117bpm [2072b/mi] 90cal 44/65rpm 2) 0.11mi - 1:49(16:48/mi) 97/101bpm [1630b/mi] 9cal 62/119rpm Add a comment 0.9mi, 19:16 Walk - General 1) 0.88mi - 19:16(21:59/mi) 82/88bpm [1802b/mi] 65cal 54/74rpm Add a comment 0mi, 25:22 Cross - Strength Add a comment 7mi, 1:15:01 Run - Hill Work Hill intervals 00:10:00 70 - 75% of Threshold Pace (11:28 min/mile - 10:44 min/mile) for 00:10:00 X 5 00:00:30 95 - 100% of Threshold Pace (8:28 min/mile - 8:02 min/mile) for 00:00:30 00:00:30 60 - 65% of Threshold Pace (13:25 min/mile - 12:22 min/mile) for 00:00:30 X 8 00:01:00 106 - 108% of Threshold Pace (7:35 min/mile - 7:26 min/mile) for 00:01:00 00:02:00 50 - 55% of Threshold Pace (16:04 min/mile - 14:35 min/mile) for 00:02:00 00:05:00 70 - 75% of Threshold Pace (11:28 min/mile - 10:44 min/mile) for 00:05:00 1) 1mi - 10:50(10:50/mi) 125/135bpm [1354b/mi] 91cal 233/305W 2) 0.14mi - 1:46(12:11/mi) 121/128bpm [1474b/mi] 13cal 182/242W 3) 0.06mi - 30(7:50/mi) 111/113bpm [869b/mi] 5cal 291/322W 4) 0.05mi - 30(10:31/mi) 117/120bpm [1230b/mi] 4cal 253/306W 5) 0.06mi - 30(8:24/mi) 121/122bpm [1016b/mi] 4cal 289/314W 6) 0.04mi - 30(12:40/mi) 123/124bpm [1557b/mi] 4cal 194/266W 7) 0.06mi - 30(7:50/mi) 125/127bpm [980b/mi] 5cal 222/246W 8) 0.05mi - 30(10:12/mi) 130/140bpm [1327b/mi] 5cal 210/224W 9) 0.06mi - 30(8:14/mi) 140/141bpm [1153b/mi] 5cal 230/247W 10) 0.05mi - 30(10:27/mi) 140/141bpm [1464b/mi] 5cal 203/235W 11) 0.06mi - 30(8:26/mi) 143/152bpm [1207b/mi] 5cal 265/315W 12) 0.03mi - 30(15:55/mi) 151/153bpm [2404b/mi] 5cal 129/313W 13) 0.78mi - 9:28(12:07/mi) 138/148bpm [1672b/mi] 79cal 201/315W 14) 0.12mi - 1:00(8:08/mi) 155/165bpm [1261b/mi] 11cal 305/354W 15) 0.11mi - 1:30(13:15/mi) 160/166bpm [2119b/mi] 14cal 153/275W 16) 0.14mi - 1:00(7:10/mi) 151/159bpm [1081b/mi] 10cal 287/382W 17) 0.13mi - 1:59(15:06/mi) 156/165bpm [2356b/mi] 19cal 137/351W 18) 0.14mi - 1:00(6:59/mi) 144/159bpm [1007b/mi] 10cal 278/400W 19) 0.15mi - 2:14(14:54/mi) 139/160bpm [2071b/mi] 16cal 124/315W 20) 0.14mi - 1:00(7:17/mi) 141/155bpm [1028b/mi] 11cal 291/337W 21) 0.16mi - 2:26(15:17/mi) 142/160bpm [2169b/mi] 18cal 132/314W 22) 0.14mi - 1:00(7:17/mi) 135/147bpm [982b/mi] 11cal 280/362W 23) 0.15mi - 2:11(15:02/mi) 135/149bpm [2029b/mi] 14cal 129/328W 24) 0.14mi - 1:00(7:22/mi) 138/153bpm [1017b/mi] 11cal 296/372W 25) 0.16mi - 2:24(14:50/mi) 135/155bpm [2002b/mi] 16cal 130/304W 26) 0.13mi - 1:00(7:32/mi) 127/145bpm [956b/mi] 11cal 299/358W 27) 0.14mi - 2:01(14:49/mi) 135/147bpm [1999b/mi] 13cal 115/307W 28) 0.13mi - 1:00(7:25/mi) 108/120bpm [800b/mi] 12cal 313/367W 29) 0.07mi - 1:01(15:29/mi) 111/113bpm [1719b/mi] 7cal 149/313W 30) 1mi - 9:59(9:59/mi) 119/123bpm [1187b/mi] 91cal 201/292W 31) 1mi - 10:13(10:13/mi) 130/146bpm [1328b/mi] 90cal 206/307W 32) 0.43mi - 4:00(9:21/mi) 143/145bpm [1336b/mi] 37cal 229/315W Add a comment	1.4mi, 30:12 Walk - General 1) 1mi - 21:11(21:11/mi) 79/85bpm [1673b/mi] 73cal 55/73rpm 2) 0.43mi - 9:02(20:59/mi) 78/83bpm [1637b/mi] 32cal 56/71rpm Add a comment 1mi, 34:20 Walk - General 1) 1mi - 34:16(34:16/mi) 81/123bpm [2776b/mi] 90cal 20/90rpm 2) 0.02mi - 4(2:46/mi) 70/72bpm [194b/mi] Add a comment 0.6mi, 12:11 Walk - General 1) 0.58mi - 12:11(21:06/mi) 84/92bpm [1773b/mi] 44cal 56/58rpm Add a comment 0.3mi, 7:10 Walk - General 1) 0.34mi - 7:10(20:57/mi) 83/94bpm [1739b/mi] 26cal 56/60rpm Add a comment 1mi, 21:49 Walk - General 1) 1mi - 21:36(21:36/mi) 73/86bpm [1577b/mi] 72cal 54/66rpm 2) 0.01mi - 13(24:29/mi) 83/84bpm [2032b/mi] 1cal 44/57rpm Add a comment 0mi, 1:36:41 Cross - Strength GYM Wednesday 11/09/24 ================== 5 minutes cardio Worlds Greatest Stretch x 5 each side Wall Angels x 5 Butchers Block Stretch 2x20-30secs --- Barbell Push Press 5 5 5 120 20 - 25 20 5 22.5 5 with a struggle 25 2 feels stupidly heavy. Should I try bringing tiny plates to progress? Keep head looking up --- Machine Shoulder (Military) Press 14 8 8 8 120 2-3 sets other machine 5kg 14 888 --- Lat Pulldown Reps 12 12 12 12 27.3 12 22.6 or a bit more can’t really set it to a bit more only 25 --- Single Arm Single Leg Cable Row 10 10 10 150 10.2 - 12.5 10.2 10 10 10 10 each side Working arm is opposite to leg on the floor --- Hamstring Curl 12 10 8 120 Foot thing on hole 5 Side thing on hole 1 13.5 12 15.1 10 18 8 Increase weight slightly each set --- Freestyle 2 sets of 5 mins 3 mins between sets 20m sled push 10 Lateral raises 20 walking lunge record how many of each Last week 25kg sled 3kg dumbbells Set 1 - 5’04” 2 sets plus 10 lateral raises Set 2 - 4’50” 2 plus 10 This week 25kg sled Set 1 - 5'08" 2 sets plus 10 lateral raises Set 2 - 4'30" 2 sets plus 10 laternal but only 10 lunges because toes hurt -- Cable pull 14.7 88 12.5 88 —- Nicky's kettlebell twist 12 12 12 1212 --- Nicky's ball throw 4 12 7 1212 --- Add a comment 0.6mi, 10:34 Walk - General 1) 0.58mi - 10:34(18:14/mi) 81/86bpm [1476b/mi] 44cal 58/67rpm Add a comment
Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18
0.6mi, 12:41 Walk - General 1) 0.57mi - 12:41(22:08/mi) 84/97bpm [1860b/mi] 46cal 54/59rpm Add a comment 1.5mi, 29:34 Walk - General 1) 1mi - 21:16(21:16/mi) 89/117bpm [1893b/mi] 86cal 50/64rpm 2) 0.48mi - 8:18(17:20/mi) 91/101bpm [1577b/mi] 38cal 61/64rpm Add a comment 0.6mi, 12:12 Walk - General 1) 0.56mi - 12:12(21:35/mi) 88/94bpm [1899b/mi] 44cal 56/66rpm Add a comment 0.4mi, 8:06 Walk - General 1) 0.36mi - 8:06(22:33/mi) 85/93bpm [1917b/mi] 29cal 54/85rpm Add a comment 0mi, 34:06 Cross - Strength Add a comment 6.1mi, 56:28 Run - General 1) 1mi - 9:58(9:58/mi) 132/148bpm [1315b/mi] 90cal 217/291W 2) 1mi - 9:31(9:31/mi) 149/156bpm [1417b/mi] 94cal 239/281W 3) 1mi - 9:20(9:20/mi) 159/166bpm [1483b/mi] 96cal 251/278W 4) 1mi - 9:35(9:35/mi) 144/166bpm [1380b/mi] 90cal 250/310W 5) 1mi - 8:49(8:49/mi) 134/145bpm [1182b/mi] 90cal 234/264W 6) 1mi - 8:49(8:49/mi) 151/161bpm [1332b/mi] 86cal 237/300W 7) 0.05mi - 26(7:58/mi) 150/151bpm [1196b/mi] 4cal 300/350W Add a comment	0.6mi, 12:34 Walk - General 1) 0.57mi - 12:34(22:02/mi) 82/100bpm [1806b/mi] 42cal 52/72rpm Add a comment 0.5mi, 10:45 Walk - General 1) 0.5mi - 10:45(21:22/mi) 79/86bpm [1687b/mi] 37cal 55/61rpm Add a comment 1mi, 22:12 Walk - General 1) 1mi - 21:26(21:26/mi) 76/83bpm [1629b/mi] 71cal 54/68rpm 2) 0.04mi - 45(21:25/mi) 79/82bpm [1692b/mi] 3cal 55/56rpm Add a comment 0mi, 1:46:36 Cross - Strength GYM Friday 13/09/24 =============== 5 minutes cardio Wall Angels x 8 Butchers Block Stretch x 20 seconds Worlds Greatest Stretch x 5 rotations each side Side Plank Clamshell x 10 each side --- Barbell Deadlift 4 x 3 120 57.5-65 60 5 62.5 4 65 1 plus 2 halves? Too hard today. Thought it was 5 not four for first set --- Leg Press 12 3 sets 120 >48.4 49.6 couldn’t move it. Nor 47.3. 🫤 45 12 47.3 12 49.6 12 Remember the first set is always the hardest. You can do heavier. --- Banded Pull-Up 3 x 5-8 7 7 7 Not really convinced this is having any effect. -- DB Z Press 7kg 8x 3 120 7 887 Keep upright ************** Superset Single Leg RDL 0kg 8 x 3 120 each side - Banded Glute Bridge 12 x 3 120 ************** Not on program see if I have time (Bird Dog 10 x 3 90) 10 10 10 --- Cable pull 12.5 88 12.5 888 —- Nicky's kettlebell twist 12 12 12 --- Nicky's ball throw 6 12 --- Add a comment 0.7mi, 12:07 Walk - General 1) 0.66mi - 12:07(18:19/mi) 85/91bpm [1556b/mi] 50cal 59/68rpm Add a comment	2.4mi, 58:51 Walk - General 1) 1mi - 26:30(26:30/mi) 80/94bpm [2120b/mi] 88cal 40/65rpm 2) 1mi - 25:32(25:32/mi) 80/98bpm [2042b/mi] 88cal 42/64rpm 3) 0.38mi - 6:49(18:00/mi) 93/103bpm [1674b/mi] 32cal 58/62rpm Add a comment 4.7mi, 46:10 Run - General 1) 1mi - 10:02(10:02/mi) 130/143bpm [1304b/mi] 90cal 229/287W 2) 1mi - 9:36(9:36/mi) 141/157bpm [1353b/mi] 90cal 219/241W 3) 1mi - 9:58(9:58/mi) 150/157bpm [1494b/mi] 98cal 219/282W 4) 1mi - 9:50(9:50/mi) 150/155bpm [1475b/mi] 95cal 227/277W 5) 0.68mi - 6:45(9:58/mi) 149/155bpm [1485b/mi] 64cal 235/280W Add a comment	-	1.5mi, 33:18 Walk - General 1) 1mi - 22:26(22:26/mi) 84/94bpm [1885b/mi] 76cal 55/106rpm 2) 0.5mi - 10:52(21:48/mi) 83/90bpm [1810b/mi] 36cal 55/68rpm Add a comment 6.1mi, 1:10:48 Run - Treadmill 1) 1mi - 12:23(12:23/mi) 100/108bpm [1238b/mi] 55cal 181/197W 2) 1mi - 11:27(11:27/mi) 111/119bpm [1270b/mi] 62cal 191/199W 3) 1mi - 12:18(12:18/mi) 117/124bpm [1438b/mi] 71cal 177/227W 4) 1mi - 10:57(10:57/mi) 121/126bpm [1325b/mi] 65cal 197/207W 5) 1mi - 11:20(11:20/mi) 123/129bpm [1394b/mi] 66cal 190/220W 6) 1mi - 11:10(11:10/mi) 124/132bpm [1384b/mi] 62cal 193/228W 7) 0.1mi - 1:14(11:45/mi) 126/127bpm [1481b/mi] 7cal 180/203W Add a comment 0.6mi, 12:12 Walk - General 1) 0.56mi - 12:12(21:43/mi) 82/89bpm [1781b/mi] 43cal 56/70rpm Add a comment 0.8mi, 16:12 Walk - General 1) 0.75mi - 16:12(21:30/mi) 72/80bpm [1548b/mi] 57cal 55/57rpm Add a comment 0.8mi, 17:12 Walk - General 1) 0.78mi - 17:12(21:54/mi) 77/85bpm [1687b/mi] 60cal 55/59rpm Add a comment	0.9mi, 19:07 Walk - General 1) 0.88mi - 19:07(21:50/mi) 79/84bpm [1724b/mi] 66cal 55/82rpm Add a comment 1.8mi, 38:45 Walk - General 1) 1mi - 24:01(24:01/mi) 81/100bpm [1945b/mi] 84cal 41/113rpm 2) 0.83mi - 14:44(17:50/mi) 89/96bpm [1587b/mi] 67cal 60/123rpm Add a comment 0.6mi, 12:09 Walk - General 1) 0.57mi - 12:09(21:26/mi) 84/93bpm [1801b/mi] 45cal 56/59rpm Add a comment 0mi, 20:48 Cross - Strength Add a comment 6.4mi, 1:04:43 Run - General 1) 1mi - 10:42(10:42/mi) 112/123bpm [1198b/mi] 85cal 226/278W 2) 0.04mi - 27(10:36/mi) 118/119bpm [1251b/mi] 3cal 183/186W 3) 0.06mi - 30(7:58/mi) 117/119bpm [933b/mi] 4cal 212/270W 4) 0.04mi - 30(11:55/mi) 118/119bpm [1407b/mi] 4cal 213/287W 5) 0.06mi - 30(8:03/mi) 120/121bpm [967b/mi] 4cal 287/330W 6) 0.04mi - 30(11:42/mi) 118/119bpm [1380b/mi] 4cal 229/252W 7) 0.07mi - 30(7:37/mi) 115/118bpm [875b/mi] 4cal 231/267W 8) 0.04mi - 30(12:09/mi) 110/112bpm [1337b/mi] 4cal 208/253W 9) 0.06mi - 30(7:54/mi) 113/115bpm [893b/mi] 4cal 248/260W 10) 0.04mi - 30(11:52/mi) 121/133bpm [1435b/mi] 4cal 208/248W 11) 0.07mi - 30(7:41/mi) 137/142bpm [1052b/mi] 5cal 265/292W 12) 0.05mi - 30(9:55/mi) 153/155bpm [1517b/mi] 5cal 227/268W 13) 0.99mi - 10:40(10:43/mi) 140/151bpm [1501b/mi] 99cal 220/281W 14) 0.14mi - 1:00(7:19/mi) 142/148bpm [1039b/mi] 10cal 273/306W 15) 0.07mi - 1:00(15:20/mi) 145/148bpm [2223b/mi] 8cal 131/279W 16) 0.14mi - 1:00(7:13/mi) 144/148bpm [1039b/mi] 10cal 248/287W 17) 0.06mi - 1:00(15:42/mi) 144/149bpm [2262b/mi] 9cal 126/263W 18) 0.14mi - 1:00(7:13/mi) 140/143bpm [1010b/mi] 10cal 269/346W 19) 0.06mi - 1:00(15:27/mi) 142/152bpm [2194b/mi] 8cal 155/258W 20) 0.13mi - 1:00(7:38/mi) 139/148bpm [1062b/mi] 9cal 244/313W 21) 0.07mi - 1:00(14:53/mi) 147/151bpm [2188b/mi] 8cal 182/296W 22) 0.14mi - 1:00(6:55/mi) 145/157bpm [1004b/mi] 10cal 297/383W 23) 0.07mi - 1:00(15:13/mi) 149/158bpm [2266b/mi] 9cal 141/270W 24) 0.13mi - 1:00(7:27/mi) 143/153bpm [1065b/mi] 10cal 275/343W 25) 0.07mi - 1:00(14:54/mi) 147/154bpm [2190b/mi] 9cal 111/272W 26) 0.14mi - 1:00(7:10/mi) 146/152bpm [1046b/mi] 10cal 258/280W 27) 0.07mi - 1:00(14:08/mi) 150/154bpm [2120b/mi] 9cal 149/275W 28) 0.14mi - 1:00(7:06/mi) 158/166bpm [1122b/mi] 11cal 283/341W 29) 0.06mi - 1:00(15:27/mi) 156/166bpm [2410b/mi] 10cal 92/289W 30) 0.14mi - 1:00(7:01/mi) 143/150bpm [1004b/mi] 9cal 285/355W 31) 0.06mi - 1:00(16:12/mi) 143/152bpm [2316b/mi] 8cal 106/280W 32) 0.13mi - 1:00(7:42/mi) 144/156bpm [1109b/mi] 11cal 285/350W 33) 0.06mi - 1:00(15:32/mi) 151/157bpm [2345b/mi] 9cal 146/266W 34) 1mi - 10:07(10:07/mi) 148/157bpm [1497b/mi] 94cal 213/264W 35) 0.78mi - 7:48(9:57/mi) 152/157bpm [1511b/mi] 75cal 219/269W Add a comment	0.4mi, 9:29 Walk - General 1) 0.44mi - 9:29(21:47/mi) 81/88bpm [1764b/mi] 32cal 54/63rpm Add a comment 0.6mi, 12:12 Walk - General 1) 0.57mi - 12:12(21:14/mi) 82/89bpm [1742b/mi] 42cal 55/59rpm Add a comment

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