-
Races
20 -
Miles
7384 -
Miles
972 -
Miles
495 -
WAVA
62.68% -
5k
24:47 -
10k
49:16 -
Half
1:48:59 -
Mara
4:15:08
About Me | |
---|---|
This user has not added a description.
Show More...
|
Random Q&A | See your Q&A |
---|---|
This user has not completed any responses. |
Recent Blogs | |
---|---|
This user has not published any recent blogs |
My parkrun |
---|
No parkrun selected |
Recent Training | |||
---|---|---|---|
28th Mar
|
General | 0.9mi | 15:08 |
28th Mar
|
General | 1mi | 16:24 |
28th Mar
|
Strength | 0mi | 29:01 |
27th Mar
|
Strength | 0mi | 9:28 |
27th Mar
|
Strength | 0mi | 2:17 |
12 Month Benchmarks | Run | Bike |
---|---|---|
Mile | 7:40 | 2:04 |
5k | 26:31 | 8:32 |
5mi | 44:57 | 15:23 |
10k | 57:02 | 19:55 |
Recent Pictures | |
---|---|
No pictures shared |
Recent Threads |
---|
This user has not joined in with any threads recently |
Badges Collected | See available badges |
---|---|
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 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2016 | 2017 | 2020 | 2021 | 2022 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
5km | 3 | 29:38 49.72 | 24:47 59.46 | 25:28 58.40 | 24:47
7:59/mi
|
59.46 | ||||||||
10km | 7 | 54:55 54.12 | 52:39 56.49 | 49:17 60.52 | 57:33 52.39 | 53:39 56.41 | 49:16 62.68 | 49:16
7:56/mi
|
62.68 | |||||
13.1mi | 7 | 1:58:10 54.56 | 1:56:34 55.31 | 1:48:59 59.30 | 2:03:06 53.07 | 1:58:16 56.00 | 1:54:28 58.19 | 1:53:36 59.01 | 1:48:59
8:19/mi
|
59.30 | ||||
26.2mi | 3 | 4:15:08 52.51 | 4:21:53 51.16 | 4:19:16 52.65 | 4:15:08
9:44/mi
|
52.65 |
2022 | Result | WAVA | Distance | |
---|---|---|---|---|
3 Jul | Conquer Cardiff 5k, 10k and half marathon SB | 1:53:36 | 59.01 | 13.1mi |
2021 | Result | WAVA | Distance | |
19 Sep | Hampton Court Palace Half Marathon SB | 1:54:28 | 58.19 | 13.1mi |
1 May | Kings of the Wild Frontier/Profeet 10k PB | 49:16 | 62.68 | 10km |
2020 | Result | WAVA | Distance | |
13 Dec | Virtual Edinburgh Marathon SB | 4:19:16 | 52.65 | 26.2mi |
6 Sep | Rightmove MK Half Marathon SB | 1:58:16 | 56.00 | 13.1mi |
2017 | Result | WAVA | Distance | |
23 Nov | Springdale Turkey Trot SB | 25:28 | 58.40 | 5km |
24 Sep | Barns Green Half Marathon SB | 2:03:06 | 53.07 | 13.1mi |
2 Jul | Regents Park 10km Summer Series SB | 53:39 | 56.41 | 10km |
2016 | Result | WAVA | Distance | |
20 Nov | Old Deer Park 10k SB | 57:33 | 52.39 | 10km |
2013 | Result | WAVA | Distance | |
17 Mar | Fleet Half Marathon PB | 1:48:59 | 59.30 | 13.1mi |
2012 | Result | WAVA | Distance | |
24 Nov | Nonsuch parkrun PB | 24:47 | 59.46 | 5km |
18 Nov | Beddington Park 10K SB | 49:17 | 60.52 | 10km |
2011 | Result | WAVA | Distance | |
17 Apr | London Marathon SB | 4:21:53 | 51.16 | 26.2mi |
2010 | Result | WAVA | Distance | |
23 May | Edinburgh Marathon PB | 4:15:08 | 52.51 | 26.2mi |
11 Apr | Paddock Wood Half Marathon SB | 1:56:34 | 55.31 | 13.1mi |
28 Mar | Energised Sports Hyde Park 10k SB | 52:39 | 56.49 | 10km |
2009 | Result | WAVA | Distance | |
18 Oct | Cardiff Half Marathon SB | 1:58:10 | 54.56 | 13.1mi |
27 Sep | NCBS Epsom 10K SB | 54:55 | 54.12 | 10km |
12 Jul | Clapham Common 10k | 59:41 | 49.80 | 10km |
2008 | Result | WAVA | Distance | |
18 Oct | Wimbledon Common Parkrun SB | 29:38 | 49.72 | 5km |
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 | 8 | 12 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 33 |
2024 | 70 | 88 | 70 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 227 |
2023 | 8 | 3 | 6 | 12 | 6 | 10 | 11 | 8 | 12 | 2 | 8 | 6 | 91 |
2023 | 0 | 0 | 26 | 29 | 37 | 43 | 81 | 19 | 71 | 57 | 79 | 66 | 506 |
2023 | 201 | 195 | 141 | 77 | 141 | 85 | 39 | 0 | 0 | 0 | 0 | 0 | 879 |
2022 | 7 | 5 | 4 | 9 | 9 | 5 | 6 | 4 | 9 | 13 | 11 | 5 | 87 |
2022 | 90 | 82 | 73 | 74 | 102 | 82 | 92 | 75 | 68 | 74 | 56 | 0 | 868 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 84 | 93 |
2021 | 5 | 10 | 7 | 6 | 11 | 8 | 10 | 4 | 11 | 5 | 13 | 11 | 102 |
2021 | 70 | 76 | 109 | 80 | 81 | 96 | 96 | 90 | 68 | 19 | 66 | 90 | 938 |
2020 | 28 | 6 | 11 | 7 | 6 | 4 | 4 | 15 | 5 | 10 | 21 | 10 | 127 |
2020 | 5 | 37 | 50 | 55 | 66 | 66 | 71 | 94 | 87 | 117 | 126 | 85 | 860 |
2019 | 0 | 0 | 1 | 5 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 19 |
2019 | 67 | 62 | 48 | 72 | 69 | 32 | 35 | 35 | 12 | 0 | 0 | 0 | 432 |
2018 | 58 | 56 | 72 | 59 | 42 | 57 | 69 | 49 | 71 | 69 | 78 | 76 | 757 |
2017 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 |
2017 | 3 | 0 | 31 | 50 | 50 | 75 | 60 | 71 | 83 | 54 | 56 | 46 | 579 |
2016 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 |
2016 | 0 | 27 | 40 | 43 | 49 | 41 | 60 | 46 | 41 | 66 | 41 | 37 | 489 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 15 | 0 | 0 | 0 | 17 |
2015 | 60 | 41 | 42 | 23 | 38 | 21 | 0 | 0 | 0 | 0 | 0 | 0 | 225 |
2014 | 0 | 4 | 31 | 43 | 52 | 77 | 78 | 58 | 29 | 52 | 48 | 62 | 535 |
2013 | 86 | 85 | 72 | 43 | 55 | 51 | 30 | 0 | 1 | 25 | 2 | 0 | 450 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 43 | 59 | 58 | 77 | 237 |
2011 | 22 | 0 | 28 | 26 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 77 |
2010 | 0 | 47 | 67 | 51 | 26 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 192 |
2009 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 0 | 0 | 0 | 0 | 11 |
Sat 2nd Mar
Mar 2
|
Sun 3rd Mar
Mar 3
|
Mon 4th Mar
Mar 4
|
Tue 5th Mar
Mar 5
|
Wed 6th Mar
Mar 6
|
Thu 7th Mar
Mar 7
|
Fri 8th Mar
Mar 8
|
Planks
Add a comment
Cool down
=== 1) 0.17mi - 2:50(16:50/mi) 129/138bpm [2172b/mi] 21cal 65/70rpm Add a comment
20min test
=== 1) 2.54mi - 20:00(7:52/mi) 174/181bpm [1368b/mi] 248cal 2) 0.12mi - 2:00(16:01/mi) 158/180bpm [2532b/mi] 20cal 3) 0.97mi - 10:00(10:16/mi) 153/157bpm [1570b/mi] 102cal 4) 0mi - 0(0/mi) 153/157bpm [INFb/mi] 102cal Add a comment
20min test warm-up
=== 1) 0.11mi - 1:30(13:14/mi) 105/122bpm [1389b/mi] 9cal 2) 0.98mi - 10:00(10:11/mi) 147/156bpm [1497b/mi] 104cal 3) 0.34mi - 3:00(8:48/mi) 155/158bpm [1363b/mi] 33cal 4) 0.24mi - 2:00(8:17/mi) 164/167bpm [1358b/mi] 23cal 5) 0.03mi - 14(7:16/mi) 170/173bpm [1237b/mi] 3cal 6) 0.06mi - 1:00(15:50/mi) 157/174bpm [2487b/mi] 10cal 7) 0.03mi - 14(7:28/mi) 147/158bpm [1097b/mi] 2cal 8) 0.07mi - 1:00(14:19/mi) 142/161bpm [2033b/mi] 9cal 9) 0.03mi - 14(7:29/mi) 139/152bpm [1041b/mi] 2cal 10) 0.07mi - 1:00(15:08/mi) 140/158bpm [2118b/mi] 8cal 11) 0.03mi - 15(8:00/mi) 139/151bpm [1112b/mi] 2cal 12) 0.03mi - 24(14:36/mi) 153/156bpm [2235b/mi] 4cal 13) 0mi - 33(48:37:44/mi) 155/159bpm [452250b/mi] 5cal Add a comment
|
-
|
Planks
Add a comment
To the train
=== 1) 0.82mi - 13:48(16:46/mi) 85/96bpm [1425b/mi] 65cal 63/70rpm Add a comment
To work
=== 1) 0.94mi - 16:25(17:29/mi) 93/108bpm [1626b/mi] 86cal 62/66rpm Add a comment
Cool down
=== 1) 0.16mi - 2:45(17:24/mi) 121/134bpm [2106b/mi] 17cal 64/68rpm Add a comment
6x 2mins fast, 2mins recover
=== 1) 0.26mi - 2:00(7:48/mi) 158/170bpm [1232b/mi] 22cal 2) 0.16mi - 2:00(12:28/mi) 150/171bpm [1870b/mi] 21cal 3) 0.26mi - 2:00(7:47/mi) 167/173bpm [1300b/mi] 24cal 4) 0.17mi - 2:00(11:44/mi) 152/174bpm [1783b/mi] 21cal 5) 0.26mi - 2:00(7:44/mi) 165/175bpm [1277b/mi] 24cal 6) 0.16mi - 2:00(12:29/mi) 151/175bpm [1884b/mi] 20cal 7) 0.26mi - 2:00(7:47/mi) 162/167bpm [1261b/mi] 24cal 8) 0.16mi - 2:00(12:10/mi) 144/167bpm [1752b/mi] 19cal 9) 0.26mi - 2:00(7:48/mi) 158/162bpm [1232b/mi] 23cal 10) 0.18mi - 2:00(11:25/mi) 142/161bpm [1621b/mi] 18cal 11) 0.26mi - 2:00(7:35/mi) 164/172bpm [1245b/mi] 24cal 12) 0.17mi - 2:00(11:51/mi) 148/171bpm [1753b/mi] 19cal 13) 0.51mi - 5:00(9:49/mi) 148/151bpm [1452b/mi] 52cal 14) 0mi - 0(4:14/mi) 148/148bpm [627b/mi] Add a comment
Session warm-up
=== 1) 0.1mi - 1:30(14:36/mi) 102/107bpm [1489b/mi] 9cal 2) 0.91mi - 9:00(9:51/mi) 141/152bpm [1389b/mi] 94cal 3) 0.03mi - 15(7:16/mi) 154/162bpm [1119b/mi] 3cal 4) 0.03mi - 15(9:31/mi) 164/167bpm [1561b/mi] 3cal 5) 0.03mi - 15(7:36/mi) 161/166bpm [1225b/mi] 3cal 6) 0.02mi - 15(10:11/mi) 167/168bpm [1701b/mi] 3cal 7) 0mi - 43(2:25:30/mi) 165/170bpm [24007b/mi] 8cal Add a comment
|
Strength - week 1 - Tu
Warm-up squats: 1@ 35kg Squat: 5 @37.5kg (55%) 5 @45kg (65%) 5 @52.5kg (75%) Warm-up deadlift: 1@ 40kg Deadlift: 5 @40kg (55%) 5 @47.5kg (65%) 5 @57.5kg (75%) Band-assisted pull-up 3x 5 @green DB shoulder press 3x 10 @5kg DB Lateral raise 3x 10 @2.5kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank Add a comment
|
Planks
Add a comment
Cool down
=== 1) 0.17mi - 2:46(16:37/mi) 125/141bpm [2077b/mi] 20cal 61/74rpm Add a comment
5x 5mins tempo, 1min recover
=== 1) 0.59mi - 5:00(8:30/mi) 160/169bpm [1359b/mi] 58cal 2) 0.08mi - 1:00(12:34/mi) 155/167bpm [1947b/mi] 10cal 3) 0.59mi - 5:00(8:25/mi) 166/176bpm [1397b/mi] 60cal 4) 0.08mi - 1:00(12:09/mi) 160/174bpm [1945b/mi] 11cal 5) 0.6mi - 5:00(8:24/mi) 160/165bpm [1344b/mi] 58cal 6) 0.08mi - 1:00(12:58/mi) 152/162bpm [1971b/mi] 10cal 7) 0.59mi - 5:00(8:28/mi) 164/171bpm [1389b/mi] 59cal 8) 0.08mi - 1:00(13:00/mi) 159/170bpm [2067b/mi] 10cal 9) 0.59mi - 5:00(8:26/mi) 166/171bpm [1400b/mi] 60cal 10) 0.08mi - 1:00(12:05/mi) 155/165bpm [1873b/mi] 10cal 11) 0.5mi - 5:00(9:56/mi) 150/152bpm [1491b/mi] 52cal 12) 0mi - 0(1:40/mi) 151/151bpm [251b/mi] Add a comment
Session warm-up
=== 1) 0.09mi - 1:30(15:55/mi) 95/103bpm [1513b/mi] 8cal 2) 0.9mi - 9:00(9:58/mi) 137/149bpm [1365b/mi] 92cal 3) 0.04mi - 15(6:53/mi) 153/163bpm [1053b/mi] 3cal 4) 0.02mi - 15(10:31/mi) 164/168bpm [1726b/mi] 3cal 5) 0.03mi - 15(7:49/mi) 159/166bpm [1242b/mi] 3cal 6) 0.02mi - 15(14:44/mi) 168/169bpm [2474b/mi] 3cal 7) 0mi - 32(13:55:42/mi) 164/170bpm [137055b/mi] 6cal Add a comment
|
To the train
1) 0.98mi - 16:29(16:54/mi) 84/97bpm [1419b/mi] 74cal 62/67rpm Add a comment
To work
1) 0.95mi - 16:04(16:58/mi) 89/111bpm [1510b/mi] 90cal 63/67rpm Add a comment
Strength - week 1 - Thu
Press 3x 5 @20kg DB row 3x 8 @5kg Tricep extension 3x 10 @12kg DB bicep curl 3x 10 @5kg KB deadlift 3x 10 @12kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank Add a comment
|
Planks
Add a comment
Cool down
1) 0.19mi - 3:16(17:20/mi) 120/138bpm [2080b/mi] 20cal 63/69rpm Add a comment
40mins easy plus warm-up & strides
1) 0.1mi - 1:30(14:42/mi) 97/103bpm [1426b/mi] 8cal 2) 0.11mi - 1:00(9:12/mi) 113/123bpm [1040b/mi] 10cal 3) 0.04mi - 30(13:50/mi) 117/123bpm [1618b/mi] 5cal 4) 0.1mi - 1:00(9:46/mi) 122/133bpm [1191b/mi] 10cal 5) 0.03mi - 30(17:36/mi) 129/135bpm [2269b/mi] 5cal 6) 0.01mi - 35(1:27:08/mi) 123/130bpm [10717b/mi] 5cal 7) 4.1mi - 40:00(9:45/mi) 143/151bpm [1394b/mi] 418cal 8) 0.11mi - 45(6:50/mi) 166/174bpm [1134b/mi] 9cal 9) 0.06mi - 1:00(16:52/mi) 154/174bpm [2599b/mi] 10cal 10) 0.11mi - 45(6:39/mi) 158/169bpm [1052b/mi] 8cal 11) 0.1mi - 1:00(9:33/mi) 159/170bpm [1519b/mi] 11cal 12) 0mi - 0(0/mi) 159/170bpm [INFb/mi] 11cal Add a comment
|
Sat 9th Mar
Mar 9
|
Sun 10th Mar
Mar 10
|
Mon 11th Mar
Mar 11
|
Tue 12th Mar
Mar 12
|
Wed 13th Mar
Mar 13
|
Thu 14th Mar
Mar 14
|
Fri 15th Mar
Mar 15
|
Planks
Add a comment
Cool down
1) 0.17mi - 3:20(19:33/mi) 115/130bpm [2249b/mi] 18cal 59/71rpm Add a comment
60mins easy plus warm-up
1) 0.1mi - 1:30(15:36/mi) 94/107bpm [1466b/mi] 7cal 2) 0.11mi - 1:00(9:20/mi) 116/127bpm [1082b/mi] 9cal 3) 0.04mi - 30(13:12/mi) 121/129bpm [1598b/mi] 4cal 4) 0.1mi - 1:00(9:46/mi) 122/131bpm [1192b/mi] 10cal 5) 0.03mi - 30(16:26/mi) 126/133bpm [2070b/mi] 4cal 6) 0.01mi - 40(1:08:17/mi) 121/129bpm [8262b/mi] 5cal 7) 6.02mi - 1:00:00(9:58/mi) 144/160bpm [1436b/mi] 613cal 8) 0mi - 1(8:41/mi) 142/142bpm [1234b/mi] Add a comment
|
-
|
Planks
Add a comment
Cool down
1) 0.15mi - 2:40(18:00/mi) 121/134bpm [2178b/mi] 17cal 59/71rpm Add a comment
7x 3mins fast, 1:30 recover
1) 0.38mi - 3:00(7:53/mi) 158/171bpm [1245b/mi] 34cal 2) 0.12mi - 1:30(12:14/mi) 150/173bpm [1835b/mi] 16cal 3) 0.38mi - 3:00(7:54/mi) 165/173bpm [1302b/mi] 36cal 4) 0.12mi - 1:30(12:30/mi) 151/172bpm [1886b/mi] 16cal 5) 0.39mi - 3:00(7:47/mi) 169/176bpm [1316b/mi] 37cal 6) 0.12mi - 1:30(12:13/mi) 150/171bpm [1833b/mi] 15cal 7) 0.38mi - 3:00(7:49/mi) 160/166bpm [1250b/mi] 35cal 8) 0.13mi - 1:30(12:00/mi) 145/163bpm [1740b/mi] 14cal 9) 0.38mi - 3:00(7:54/mi) 161/172bpm [1271b/mi] 36cal 10) 0.12mi - 1:30(12:28/mi) 151/171bpm [1882b/mi] 15cal 11) 0.38mi - 3:00(7:51/mi) 166/172bpm [1303b/mi] 37cal 12) 0.12mi - 1:30(12:51/mi) 150/169bpm [1927b/mi] 15cal 13) 0.38mi - 3:00(7:50/mi) 162/168bpm [1268b/mi] 36cal 14) 0.12mi - 1:30(12:16/mi) 148/167bpm [1816b/mi] 14cal 15) 0.52mi - 5:00(9:38/mi) 146/150bpm [1405b/mi] 52cal 16) 0mi - 0(13:40:46/mi) 146/150bpm [119832b/mi] 52cal Add a comment
Session warm-up
1) 0.11mi - 1:30(13:15/mi) 101/120bpm [1339b/mi] 9cal 2) 0.91mi - 9:00(9:51/mi) 140/146bpm [1380b/mi] 96cal 3) 0.03mi - 15(7:45/mi) 149/160bpm [1155b/mi] 3cal 4) 0.03mi - 15(8:28/mi) 161/165bpm [1362b/mi] 3cal 5) 0.03mi - 15(7:32/mi) 157/162bpm [1183b/mi] 3cal 6) 0.02mi - 15(13:00/mi) 163/164bpm [2119b/mi] 3cal 7) 0mi - 37(5:03:53/mi) 161/168bpm [48924b/mi] 7cal Add a comment
|
1) 0.91mi - 15:59(17:34/mi) 77/85bpm [1352b/mi] 72cal 62/68rpm
Add a comment
To work
1) 0.97mi - 15:55(16:20/mi) 96/112bpm [1568b/mi] 86cal 64/68rpm Add a comment
|
Planks
Add a comment
|
Strength - week 2 - Thu
Press 3x 3 @22.5kg Lat pull down 3x 10 @12kg Tricep extension 3x 15 @12kg DB bicep curl 3x 12 @2.5kg KB deadlift 3x 10 @12kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank Add a comment
|
Planks
Add a comment
Test run - following knee pain Monday
1) 0.11mi - 1:30(13:30/mi) 99/105bpm [1336b/mi] 8cal 2) 0.1mi - 1:00(9:35/mi) 119/131bpm [1139b/mi] 9cal 3) 0.04mi - 30(13:47/mi) 126/131bpm [1738b/mi] 5cal 4) 0.1mi - 1:00(9:53/mi) 125/132bpm [1236b/mi] 10cal 5) 0.04mi - 30(14:12/mi) 132/134bpm [1875b/mi] 5cal 6) 1.03mi - 10:00(9:41/mi) 143/151bpm [1384b/mi] 106cal 7) 0.17mi - 2:50(16:42/mi) 122/148bpm [2038b/mi] 17cal Add a comment
|
Sat 16th Mar
Mar 16
|
Sun 17th Mar
Mar 17
|
Mon 18th Mar
Mar 18
|
Tue 19th Mar
Mar 19
|
Wed 20th Mar
Mar 20
|
Thu 21st Mar
Mar 21
|
Fri 22nd Mar
Mar 22
|
Planks
Add a comment
Cool down
1) 0.26mi - 3:15(12:38/mi) 112/138bpm [1415b/mi] 18cal 56/67rpm Add a comment
60mins easy plus warm-up
1) 0.11mi - 1:30(14:02/mi) 93/98bpm [1305b/mi] 8cal 2) 0.1mi - 1:00(9:54/mi) 117/129bpm [1158b/mi] 9cal 3) 0.04mi - 30(13:47/mi) 125/129bpm [1722b/mi] 5cal 4) 0.1mi - 1:00(9:33/mi) 124/131bpm [1183b/mi] 10cal 5) 0.01mi - 13(15:00/mi) 129/132bpm [1935b/mi] 2cal 6) 0.01mi - 54(1:24:58/mi) 124/134bpm [10535b/mi] 7cal 7) 5.97mi - 1:00:00(10:03/mi) 146/162bpm [1466b/mi] 602cal 8) 0mi - 1(4:15/mi) 148/148bpm [628b/mi] Add a comment
|
-
|
-
|
Strength - week 2 - Tu
Warm-up squat 1 @40kg Squat 3 @42.5kg (60%) 3 @50kg (70%) 3 @55kg (80%) Warm-up deadlift 1 @40kg Deadlifts 3 @45kg (60%) 3 @52.5kg (70%) 3 @60kg (80%) Pull-up 3x 5 @green DB press 3x 12 @5kg DB row 3x 8 @5kg DB lateral raise 3x 12 @2.5kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank Add a comment
|
To the Tube
1) 0.65mi - 11:24(17:37/mi) 78/88bpm [1375b/mi] 57cal 60/72rpm Add a comment
To work
1) 0.93mi - 16:01(17:13/mi) 107/120bpm [1843b/mi] 86cal 63/72rpm Add a comment
Planks
Add a comment
Cool down
1) 0.16mi - 2:45(17:11/mi) 126/141bpm [2166b/mi] 20cal 58/69rpm Add a comment
3x 10mins tempo, 2mins recover
1) 1.18mi - 10:00(8:27/mi) 161/172bpm [1361b/mi] 113cal 2) 0.16mi - 2:00(12:19/mi) 152/172bpm [1872b/mi] 20cal 3) 1.18mi - 10:00(8:28/mi) 160/167bpm [1354b/mi] 113cal 4) 0.16mi - 2:00(12:33/mi) 149/167bpm [1870b/mi] 19cal 5) 1.18mi - 10:00(8:28/mi) 164/167bpm [1390b/mi] 114cal 6) 0.16mi - 2:00(12:39/mi) 147/163bpm [1860b/mi] 18cal 7) 0.51mi - 5:00(9:44/mi) 149/151bpm [1451b/mi] 51cal 8) 0mi - 1(2:34/mi) 148/148bpm [379b/mi] Add a comment
Session warm-up
1) 0.1mi - 1:30(15:04/mi) 96/103bpm [1446b/mi] 8cal 2) 0.92mi - 9:00(9:47/mi) 136/147bpm [1331b/mi] 92cal 3) 0.03mi - 15(7:16/mi) 154/164bpm [1119b/mi] 3cal 4) 0.02mi - 15(10:38/mi) 163/166bpm [1733b/mi] 3cal 5) 0.03mi - 15(7:54/mi) 160/164bpm [1264b/mi] 3cal 6) 0.02mi - 15(15:58/mi) 164/166bpm [2617b/mi] 3cal 7) 0mi - 27(304:56:54/mi) 160/164bpm [2927504b/mi] 5cal Add a comment
|
-
|
Planks
Add a comment
Cool down
1) 0.17mi - 2:56(17:43/mi) 120/134bpm [2126b/mi] 19cal 62/68rpm Add a comment
40mins easy plus warm-up & strides
1) 0.11mi - 1:30(14:03/mi) 95/121bpm [1335b/mi] 7cal 2) 0.11mi - 1:00(9:27/mi) 133/142bpm [1257b/mi] 9cal 3) 0.04mi - 30(13:05/mi) 135/140bpm [1767b/mi] 5cal 4) 0.1mi - 1:00(9:46/mi) 139/142bpm [1358b/mi] 12cal 5) 0.03mi - 30(16:14/mi) 138/141bpm [2241b/mi] 5cal 6) 0mi - 41(2:27:14/mi) 130/134bpm [19141b/mi] 3cal 7) 4.07mi - 40:00(9:50/mi) 144/157bpm [1416b/mi] 412cal 8) 0.01mi - 10(22:58/mi) 150/151bpm [3445b/mi] 2cal 9) 0.11mi - 45(7:04/mi) 164/173bpm [1160b/mi] 8cal 10) 0.07mi - 1:00(15:22/mi) 155/174bpm [2382b/mi] 10cal 11) 0.11mi - 45(6:39/mi) 160/170bpm [1065b/mi] 8cal 12) 0.09mi - 1:00(11:29/mi) 156/170bpm [1793b/mi] 10cal 13) 0mi - 1(3:07/mi) 147/147bpm [459b/mi] Add a comment
|
Sat 23rd Mar
Mar 23
|
Sun 24th Mar
Mar 24
|
Mon 25th Mar
Mar 25
|
Tue 26th Mar
Mar 26
|
Wed 27th Mar
Mar 27
|
Thu 28th Mar
Mar 28
|
Fri 29th Mar
Mar 29
|
Planks
Add a comment
Cool down
1) 0.17mi - 3:01(17:17/mi) 125/139bpm [2161b/mi] 22cal 62/69rpm Add a comment
10mins easy; 40mins: alt 5mins tempo, 5mins cruise; 10mins easy
1) 1mi - 10:00(10:00/mi) 143/150bpm [1430b/mi] 101cal 2) 0.57mi - 5:00(8:43/mi) 164/171bpm [1428b/mi] 57cal 3) 0.54mi - 5:00(9:18/mi) 164/168bpm [1526b/mi] 56cal 4) 0.58mi - 5:00(8:36/mi) 168/171bpm [1446b/mi] 58cal 5) 0.54mi - 5:00(9:11/mi) 159/169bpm [1460b/mi] 54cal 6) 0.59mi - 5:00(8:26/mi) 160/163bpm [1351b/mi] 55cal 7) 0.54mi - 5:00(9:15/mi) 162/165bpm [1499b/mi] 56cal 8) 0.58mi - 5:00(8:34/mi) 164/169bpm [1404b/mi] 57cal 9) 0.56mi - 5:00(9:00/mi) 162/170bpm [1457b/mi] 56cal 10) 1.01mi - 10:00(9:54/mi) 153/165bpm [1515b/mi] 102cal 11) 0mi - 0(1:45/mi) 155/155bpm [270b/mi] Add a comment
Warm-up
1) 0.11mi - 1:30(13:16/mi) 94/116bpm [1246b/mi] 8cal 2) 0.52mi - 5:00(9:41/mi) 136/146bpm [1317b/mi] 48cal 3) 0.03mi - 15(7:29/mi) 148/156bpm [1107b/mi] 3cal 4) 0.03mi - 15(9:07/mi) 157/161bpm [1431b/mi] 3cal 5) 0.03mi - 15(8:00/mi) 154/158bpm [1231b/mi] 3cal 6) 0.01mi - 8(10:16/mi) 159/160bpm [1633b/mi] 2cal 7) 0mi - 37(56:48:34/mi) 152/159bpm [518103b/mi] 7cal Add a comment
|
-
|
Greasing the groove
Add a comment
Planks
Add a comment
1) 0.17mi - 2:56(17:13/mi) 117/133bpm [2014b/mi] 16cal 61/70rpm
Add a comment
40mins easy plus warm-up
1) 0.1mi - 1:30(14:25/mi) 101/109bpm [1455b/mi] 8cal 2) 0.11mi - 1:00(9:27/mi) 117/132bpm [1105b/mi] 9cal 3) 0.04mi - 30(13:39/mi) 126/134bpm [1720b/mi] 5cal 4) 0.1mi - 1:00(9:33/mi) 125/135bpm [1193b/mi] 10cal 5) 0.03mi - 30(17:44/mi) 131/138bpm [2323b/mi] 4cal 6) 0mi - 40(4:44:58/mi) 122/128bpm [34766b/mi] 5cal 7) 4.09mi - 40:00(9:47/mi) 143/151bpm [1399b/mi] 407cal 8) 0mi - 0(1:16/mi) 146/146bpm [186b/mi] Add a comment
|
1) 0.92mi - 16:14(17:34/mi) 80/96bpm [1406b/mi] 73cal 61/66rpm
Add a comment
To work
1) 1.1mi - 19:50(18:01/mi) 86/106bpm [1550b/mi] 102cal 62/66rpm Add a comment
Strength - week 4 - Tu
Warm-up squat: 1 @45kg 1 @50kg Squats 5 @55kg (80%) Pull-ups 3x 5 @green DB press 3x 12 @5kg DB row 3x 10 @5kg DB lateral raise 3x 15 @2.5kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank Add a comment
|
Greasing the groove
Add a comment
Planks
Add a comment
Cool down
1) 0.16mi - 2:50(17:35/mi) 120/133bpm [2110b/mi] 15cal 66/69rpm Add a comment
3x 3mins hard, 2mins recover; 8x 30secs hard, 1min recover
1) 0.38mi - 3:00(7:51/mi) 161/172bpm [1263b/mi] 34cal 2) 0.17mi - 2:00(11:51/mi) 145/172bpm [1719b/mi] 21cal 3) 0.38mi - 3:00(7:51/mi) 165/171bpm [1296b/mi] 36cal 4) 0.16mi - 2:00(12:13/mi) 148/170bpm [1808b/mi] 20cal 5) 0.39mi - 3:00(7:43/mi) 169/175bpm [1303b/mi] 36cal 6) 0.17mi - 2:00(11:42/mi) 145/167bpm [1696b/mi] 19cal 7) 0.08mi - 30(6:27/mi) 160/171bpm [1033b/mi] 6cal 8) 0.09mi - 1:00(11:05/mi) 152/171bpm [1685b/mi] 10cal 9) 0.08mi - 30(6:27/mi) 158/169bpm [1020b/mi] 6cal 10) 0.09mi - 1:00(11:26/mi) 152/170bpm [1738b/mi] 10cal 11) 0.08mi - 30(6:40/mi) 158/169bpm [1052b/mi] 6cal 12) 0.09mi - 1:00(10:50/mi) 155/170bpm [1679b/mi] 10cal 13) 0.07mi - 30(6:58/mi) 163/172bpm [1137b/mi] 6cal 14) 0.08mi - 1:00(11:58/mi) 156/173bpm [1867b/mi] 10cal 15) 0.08mi - 30(6:34/mi) 160/170bpm [1049b/mi] 6cal 16) 0.09mi - 1:00(11:39/mi) 155/171bpm [1805b/mi] 10cal 17) 0.07mi - 30(7:05/mi) 163/171bpm [1154b/mi] 6cal 18) 0.09mi - 1:00(11:28/mi) 156/173bpm [1789b/mi] 10cal 19) 0.07mi - 30(6:45/mi) 162/173bpm [1094b/mi] 6cal 20) 0.08mi - 1:00(11:55/mi) 158/174bpm [1883b/mi] 10cal 21) 0.07mi - 30(6:45/mi) 163/173bpm [1100b/mi] 6cal 22) 0.08mi - 1:00(12:52/mi) 155/173bpm [1995b/mi] 9cal 23) 0.51mi - 5:00(9:43/mi) 146/150bpm [1418b/mi] 51cal 24) 0mi - 0(14:12:57/mi) 146/150bpm [124531b/mi] 51cal Add a comment
Session warm-up
1) 0.12mi - 1:30(12:51/mi) 95/104bpm [1220b/mi] 9cal 2) 0.93mi - 9:00(9:43/mi) 136/147bpm [1320b/mi] 92cal 3) 0.03mi - 15(7:25/mi) 151/158bpm [1119b/mi] 3cal 4) 0.02mi - 15(11:35/mi) 158/161bpm [1830b/mi] 3cal 5) 0.03mi - 15(7:36/mi) 154/159bpm [1171b/mi] 2cal 6) 0.02mi - 15(13:21/mi) 160/162bpm [2136b/mi] 3cal 7) 0mi - 37(9:02:39/mi) 159/164bpm [86282b/mi] 7cal Add a comment
|
To the train
1) 0.91mi - 15:08(16:43/mi) 96/109bpm [1605b/mi] 75cal 62/79rpm Add a comment
To work
1) 0.96mi - 16:24(17:01/mi) 103/115bpm [1753b/mi] 87cal 65/72rpm Add a comment
Strength - week 4 - Thu
Warm-up squat: 1@ 40kg Squat 2x 5 @42.5kg (60%) Lat pull down 3x 10 @12kg Tricep extension 3x 12 @12kg DB bicep curl 3x 12 @5kg KB swings 3x 15 @16kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank Add a comment
|
-
|