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STATUS Just a-running!
-
Races
17 -
Miles
5156 -
5k
24:47 -
10k
49:17 -
Half
1:48:59 -
Mara
4:15:08
| About Me | |
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| Recent Training | |||
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17th Apr
|
Walking | 0.2 | 4:14 |
|
17th Apr
|
General | 6.3 | 1:00:00 |
|
17th Apr
|
General | 0.4 | 4:25 |
|
16th Apr
|
Walking | 0.2 | 3:50 |
|
16th Apr
|
Easy | 3.5 | 35:00 |
| 12 Month Benchmarks | Run |
|---|---|
| Mile | 7:29 |
| 5k | 24:28 |
| 5mi | 41:16 |
| 10k | 51:17 |
| 10mi | 1:29:39 |
| Half | 1:58:21 |
| Mara | 4:20:00 |
| Recent Pictures | |
|---|---|
| No pictures shared | |
| Recent Threads |
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| This user has not joined in with any threads recently |
| Badges Collected | See available badges |
|---|---|
|
|
- Best Times
- Best WAVA
| Dist | Races | PB | WB | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2016 | 2017 | 2020 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 5km | 3 | 24:47
7:59/mi
|
0.00 | 29:38 | 24:47 | 25:28 | ||||||
| 10km | 6 | 49:17
7:56/mi
|
0.00 | 54:55 | 52:39 | 49:17 | 57:33 | 53:39 | ||||
| 13.1mi | 5 | 1:48:59
8:19/mi
|
0.00 | 1:58:10 | 1:56:34 | 1:48:59 | 2:03:06 | 1:58:16 | ||||
| 26.2mi | 3 | 4:15:08
9:44/mi
|
0.00 | 4:15:08 | 4:21:53 | 4:19:16 |
| 2020 | Result | WAVA | Distance | |
|---|---|---|---|---|
| 13 Dec | Virtual Edinburgh Marathon | 4:19:16 | 53.53 | 26.2mi |
| 6 Sep | Rightmove MK Half Marathon | 1:58:16 | 56.69 | 13.1mi |
| 2017 | Result | WAVA | Distance | |
| 23 Nov | Springdale Turkey Trot | 25:28 | 58.53 | 5km |
| 24 Sep | Barns Green Half Marathon | 2:03:06 | 53.69 | 13.1mi |
| 2 Jul | Regents Park 10km Summer Series | 53:39 | 57.12 | 10km |
| 2016 | Result | WAVA | Distance | |
| 20 Nov | Old Deer Park 10k | 57:33 | 53.08 | 10km |
| 2013 | Result | WAVA | Distance | |
| 17 Mar | Fleet Half Marathon | 1:48:59 | 59.98 | 13.1mi |
| 2012 | Result | WAVA | Distance | |
| 24 Nov | Nonsuch parkrun | 24:47 | 59.59 | 5km |
| 18 Nov | Beddington Park 10K | 49:17 | 61.56 | 10km |
| 2011 | Result | WAVA | Distance | |
| 17 Apr | London Marathon | 4:21:53 | 51.71 | 26.2mi |
| 2010 | Result | WAVA | Distance | |
| 23 May | Edinburgh Marathon | 4:15:08 | 53.08 | 26.2mi |
| 11 Apr | Paddock Wood Half Marathon | 1:56:34 | 55.93 | 13.1mi |
| 28 Mar | Energised Sports Hyde Park 10k | 52:39 | 57.61 | 10km |
| 2009 | Result | WAVA | Distance | |
| 18 Oct | Cardiff Half Marathon | 1:58:10 | 55.18 | 13.1mi |
| 27 Sep | NCBS Epsom 10K | 54:55 | 55.24 | 10km |
| 12 Jul | Clapham Common 10k | 59:41 | 50.82 | 10km |
| 2008 | Result | WAVA | Distance | |
| 18 Oct | Wimbledon Common Parkrun | 29:38 | 49.83 | 5km |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2021 | 70 | 76 | 109 | 57 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 311 |
| 2020 | 5 | 37 | 50 | 55 | 66 | 66 | 71 | 94 | 87 | 117 | 126 | 85 | 860 |
| 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 | 3 | 0 | 31 | 50 | 50 | 75 | 60 | 71 | 83 | 54 | 56 | 46 | 579 |
| 2016 | 0 | 27 | 40 | 43 | 49 | 41 | 60 | 46 | 41 | 66 | 41 | 37 | 489 |
| 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 |
|
Sun 21st Mar
Mar 21
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Mon 22nd Mar
Mar 22
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Tue 23rd Mar
Mar 23
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Wed 24th Mar
Mar 24
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Thu 25th Mar
Mar 25
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Fri 26th Mar
Mar 26
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Sat 27th Mar
Mar 27
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0.2mi,
3:11Cross-Training - Walking
Cool down
=== 1) 0.16m - 3:11(19:47/m) 121/139bpm 21cal 58/67rpm  Add a comment
6.1mi,
55:29Running - Intervals
2x (3x 1km fast, 1:30 recover), 3mins bt sets
=== 1) 0.5m - 5:00(10:04/m) 143/154bpm 52cal 2) 0.54m - 5:00(9:19/m) 155/158bpm 58cal 3) 0.62m - 4:47(7:41/m) 172/177bpm 61cal 4) 0.09m - 1:30(16:35/m) 150/173bpm 15cal 5) 0.62m - 4:44(7:37/m) 165/176bpm 57cal 6) 0.09m - 1:30(17:24/m) 149/174bpm 14cal 7) 0.62m - 4:45(7:38/m) 170/177bpm 59cal 8) 0.09m - 1:30(16:16/m) 151/175bpm 14cal 9) 0.27m - 3:00(11:07/m) 144/151bpm 26cal 10) 0.62m - 4:44(7:37/m) 172/181bpm 60cal 11) 0.09m - 1:30(16:52/m) 154/177bpm 14cal 12) 0.62m - 4:40(7:31/m) 168/179bpm 57cal 13) 0.09m - 1:30(16:34/m) 151/175bpm 13cal 14) 0.62m - 4:49(7:44/m) 170/179bpm 58cal 15) 0.08m - 1:30(18:19/m) 151/178bpm 12cal 16) 0.5m - 5:00(9:54/m) 149/156bpm 39cal 17) 0m - 0(2:27/m) 154/154bpm Add a comment
0.3mi,
4:36Running - Warm Up
Warm-up
=== 1) 0.1m - 1:30(15:08/m) 100/108bpm 8cal 2) 0.1m - 1:00(9:48/m) 127/138bpm 8cal 3) 0.03m - 30(15:29/m) 141/146bpm 4cal 4) 0.09m - 51(9:15/m) 148/155bpm 9cal 5) 0.01m - 45(2:17:30/m) 147/155bpm 8cal Add a comment |
0mi,
20:01 Cross-Training - Circuits
New Strength
4 rounds 15 goblet squats (12kg) 15 push-ups 15 sit-ups 10 KB swings (20kg) 30sec plank Add a comment |
0.2mi,
3:31 Cross-Training - Walking
Cool down
=== 1) 0.18m - 3:31(19:07/m) 128/149bpm 27cal 58/67rpm Add a comment
5.2mi,
49:00Running - Tempo
3x 10mins tempo, 3:00 recover
5min warm-up 3x 10mins @ 8:40, 3:00 recover 5min cool down === 1) 0.51m - 5:00(9:52/m) 146/155bpm 55cal 2) 1.16m - 10:00(8:35/m) 163/167bpm 122cal 3) 0.23m - 3:00(13:08/m) 144/166bpm 28cal 4) 1.16m - 10:00(8:36/m) 166/175bpm 124cal 5) 0.21m - 3:00(13:59/m) 146/173bpm 26cal 6) 1.18m - 10:00(8:30/m) 166/175bpm 124cal 7) 0.23m - 3:00(13:14/m) 150/174bpm 26cal 8) 0.53m - 5:00(9:30/m) 154/161bpm 54cal 9) 0m - 0(1:09/m) 160/160bpm Add a comment
0.3mi,
4:31Running - Warm Up
Warm-up
=== 1) 0.1m - 1:30(15:30/m) 101/108bpm 8cal 2) 0.1m - 1:00(9:38/m) 121/135bpm 8cal 3) 0.04m - 30(13:20/m) 145/157bpm 5cal 4) 0.09m - 46(8:32/m) 149/156bpm 8cal 5) 0m - 44(3:14:40/m) 144/152bpm 8cal Add a comment |
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|
0.2mi,
3:10 Cross-Training - Walking
Cool down
=== 1) 0.16m - 3:10(19:39/m) 123/143bpm 22cal 61/67rpm Add a comment
3.9mi,
40:00Running - Easy
40mins easy
=== 1) 3.91m - 40:00(10:13/m) 151/163bpm 447cal 2) 0m - 0(0/m) 151/163bpm 447cal Add a comment
0.3mi,
4:30Running - Warm Up
Warm-up
=== 1) 0.1m - 1:30(15:24/m) 106/113bpm 9cal 2) 0.1m - 1:00(9:35/m) 125/136bpm 8cal 3) 0.04m - 30(13:50/m) 129/136bpm 4cal 4) 0.09m - 49(8:58/m) 134/141bpm 7cal 5) 0m - 41(2:27:27/m) 143/149bpm 7cal Add a comment |
0.2mi,
3:00 Cross-Training - Walking
Cool down
=== 1) 0.16m - 3:00(18:42/m) 136/153bpm 29cal 61/67rpm Add a comment
7.8mi,
1:15:00Running - Long Run
75mins steady
=== 1) 7.78m - 1:15:00(9:39/m) 160/172bpm 881cal 2) 0m - 0(0/m) 160/172bpm 881cal Add a comment
0.3mi,
4:33Running - Warm Up
Warm-up
=== 1) 0.1m - 1:30(14:57/m) 95/103bpm 7cal 2) 0.11m - 1:00(9:28/m) 120/134bpm 8cal 3) 0.04m - 30(13:57/m) 127/136bpm 4cal 4) 0.09m - 51(9:43/m) 130/138bpm 7cal 5) 0.01m - 41(2:11:12/m) 134/140bpm 7cal Add a comment |
|
Sun 28th Mar
Mar 28
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Mon 29th Mar
Mar 29
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Tue 30th Mar
Mar 30
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Wed 31st Mar
Mar 31
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Thu 1st Apr
Apr 1
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Fri 2nd Apr
Apr 2
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Sat 3rd Apr
Apr 3
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-
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0.2mi,
3:15 Cross-Training - Walking
Cool down
=== 1) 0.18m - 3:15(18:09/m) 125/146bpm 24cal 57/70rpm Add a comment
4.4mi,
40:03Running - Intervals
4x 1km fast, 1:30 recover
=== 1) 0.51m - 5:00(9:50/m) 144/155bpm 54cal 2) 0.54m - 5:00(9:20/m) 154/158bpm 58cal 3) 0.62m - 4:43(7:35/m) 166/172bpm 58cal 4) 0.09m - 1:30(16:39/m) 145/170bpm 13cal 5) 0.62m - 4:45(7:39/m) 167/173bpm 58cal 6) 0.09m - 1:30(15:50/m) 148/174bpm 13cal 7) 0.62m - 4:47(7:42/m) 171/179bpm 60cal 8) 0.09m - 1:30(17:36/m) 153/178bpm 14cal 9) 0.62m - 4:47(7:42/m) 167/178bpm 58cal 10) 0.09m - 1:30(16:16/m) 151/176bpm 13cal 11) 0.54m - 5:00(9:11/m) 150/159bpm 50cal 12) 0m - 1(4:45/m) 157/157bpm Add a comment
0.3mi,
4:27Running - Warm Up
Warm-up
=== 1) 0.11m - 1:30(13:50/m) 105/113bpm 8cal 2) 0.1m - 1:00(9:42/m) 122/134bpm 8cal 3) 0.03m - 30(14:50/m) 139/150bpm 5cal 4) 0.09m - 49(9:02/m) 150/154bpm 9cal 5) 0m - 38(3:12:47/m) 145/152bpm 7cal Add a comment |
0mi,
25:00 Cross-Training - Circuits
10x 10 KB swings (20kg), then
4 rounds: 15 push-ups 15 goblet squats (12kg) 15 crunches 10 KB press (8kg) R, L, R, L 30sec plank Add a comment |
0.2mi,
3:15 Cross-Training - Walking
Cool down
=== 1) 0.17m - 3:15(19:37/m) 125/143bpm 25cal 61/67rpm Add a comment
5.4mi,
49:00Running - Tempo
3x 10mins tempo, 3mins recover
=== 1) 0.51m - 5:00(9:45/m) 145/157bpm 54cal 2) 1.19m - 10:00(8:24/m) 164/169bpm 124cal 3) 0.24m - 3:00(12:15/m) 150/167bpm 30cal 4) 1.19m - 10:00(8:25/m) 168/175bpm 126cal 5) 0.25m - 3:00(12:00/m) 153/174bpm 30cal 6) 1.2m - 10:00(8:20/m) 167/175bpm 125cal 7) 0.24m - 3:00(12:28/m) 153/172bpm 27cal 8) 0.52m - 5:00(9:32/m) 154/159bpm 53cal 9) 0m - 0(1:01/m) 159/159bpm Add a comment
0.3mi,
4:36Running - Warm Up
Warm-up
=== 1) 0.11m - 1:30(14:08/m) 95/104bpm 8cal 2) 0.1m - 1:00(9:43/m) 116/128bpm 7cal 3) 0.03m - 30(15:11/m) 143/154bpm 5cal 4) 0.1m - 53(9:06/m) 148/157bpm 10cal 5) 0m - 43(2:38:43/m) 139/148bpm 7cal Add a comment |
0mi,
25:01 Cross-Training - Circuits
10x 10 KB swings (20kg), then
4 rounds: 15 push-ups 15 goblet squats (12kg) 15 crunches 10 KB press (8kg) R, L, R, L 30sec plank Add a comment |
0.8mi,
18:07 Cross-Training - Walking
Split Summary
=== 1) 0.77m - 18:07(23:38/m) 87/105bpm 76cal 42/101rpm Add a comment |
0.2mi,
3:30 Cross-Training - Walking
Cool down
=== 1) 0.2m - 3:30(17:35/m) 122/141bpm 26cal 59/66rpm Add a comment
6.3mi,
1:00:01Running - Medium Long Run
60mins steady
=== 1) 6.25m - 1:00:00(9:36/m) 154/167bpm 685cal 2) 0m - 1(0/m) 154/167bpm 685cal Add a comment
0.3mi,
4:28Running - Warm Up
Warm-up
=== 1) 0.1m - 1:30(14:56/m) 94/101bpm 9cal 2) 0.11m - 1:00(9:23/m) 114/125bpm 7cal 3) 0.04m - 30(13:42/m) 126/139bpm 4cal 4) 0.08m - 46(9:14/m) 131/147bpm 7cal 5) 0m - 42(2:34:53/m) 129/137bpm 6cal Add a comment |
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Sun 4th Apr
Apr 4
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Mon 5th Apr
Apr 5
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Tue 6th Apr
Apr 6
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Wed 7th Apr
Apr 7
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Thu 8th Apr
Apr 8
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Fri 9th Apr
Apr 9
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Sat 10th Apr
Apr 10
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-
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0.2mi,
4:35 Cross-Training - Walking
Cool down
=== 1) 0.23m - 4:35(19:48/m) 125/151bpm 36cal 57/73rpm Add a comment
5.2mi,
46:52Running - Intervals
3x 1mi fast, 3min recover
5min warm-up 5min build-up 3x 1mi fast, 3min recover 5min cool down === 1) 0.52m - 5:00(9:39/m) 144/154bpm 52cal 2) 0.55m - 5:00(9:08/m) 158/162bpm 60cal 3) 1m - 7:38(7:38/m) 172/178bpm 101cal 4) 0.21m - 3:00(14:15/m) 147/175bpm 29cal 5) 1m - 7:39(7:39/m) 172/179bpm 100cal 6) 0.21m - 3:00(14:13/m) 153/178bpm 30cal 7) 1m - 7:35(7:35/m) 173/180bpm 100cal 8) 0.22m - 3:00(13:47/m) 152/178bpm 27cal 9) 0.53m - 5:00(9:27/m) 157/162bpm 57cal 10) 0m - 0(0/m) 157/162bpm 57cal Add a comment
0.3mi,
4:27Running - Warm Up
Warm-up
=== 1) 0.1m - 1:30(14:42/m) 93/101bpm 8cal 2) 0.11m - 1:00(9:14/m) 114/132bpm 7cal 3) 0.04m - 30(13:47/m) 138/143bpm 3cal 4) 0.09m - 44(8:30/m) 143/148bpm 7cal 5) 0m - 44(3:45:26/m) 142/145bpm 7cal Add a comment |
0mi,
25:16 Cross-Training - Circuits
10x 10 KB swings (20kg), then
4 rounds: 15 push-ups 15 goblet squats (12kg) 15 crunches 10 KB press (8kg) R, L, R, L 30sec plank Add a comment |
0.2mi,
3:02 Cross-Training - Walking
Cool down
=== 1) 0.17m - 3:02(17:48/m) 133/150bpm 28cal 62/67rpm Add a comment
6.6mi,
1:02:00Running - Tempo
4x 10min tempo, 3mins recover
5min warm-up 4x 10min tempo, 3min recover 5min cool down === 1) 0.51m - 5:00(9:48/m) 146/158bpm 56cal 2) 1.16m - 10:00(8:36/m) 166/174bpm 127cal 3) 0.23m - 3:00(13:00/m) 148/166bpm 30cal 4) 1.17m - 10:00(8:33/m) 165/173bpm 124cal 5) 0.23m - 3:00(13:03/m) 153/172bpm 31cal 6) 1.18m - 10:00(8:30/m) 171/179bpm 129cal 7) 0.23m - 3:00(12:47/m) 160/178bpm 32cal 8) 1.17m - 10:00(8:31/m) 167/175bpm 124cal 9) 0.23m - 3:00(13:13/m) 154/175bpm 26cal 10) 0.52m - 5:00(9:37/m) 157/161bpm 54cal 11) 0m - 0(0/m) 157/161bpm 54cal Add a comment
0.3mi,
4:32Running - Warm Up
Warm-up
=== 1) 0.1m - 1:30(15:00/m) 103/111bpm 8cal 2) 0.1m - 1:00(9:35/m) 123/132bpm 8cal 3) 0.03m - 30(14:54/m) 136/149bpm 5cal 4) 0.09m - 51(9:09/m) 144/154bpm 9cal 5) 0m - 41(2:42:42/m) 141/147bpm 7cal Add a comment |
0mi,
24:31 Cross-Training - Circuits
10x 10 KB swings (20kg), then
4 rounds: 15 push-ups 15 goblet squats (12kg) 15 crunches 10 KB press (8kg) R, L, R, L 30sec plank Add a comment |
0.2mi,
3:31 Cross-Training - Walking
Cool down
=== 1) 0.18m - 3:31(19:13/m) 120/141bpm 24cal 54/88rpm Add a comment
4.5mi,
45:00Running - Easy
45mins easy
=== 1) 4.48m - 45:00(10:02/m) 147/158bpm 488cal 2) 0m - 0(1:29/m) 153/153bpm Add a comment
0.3mi,
4:33Running - Warm Up
Warm-up
=== 1) 0.1m - 1:30(14:55/m) 99/107bpm 7cal 2) 0.1m - 1:00(9:41/m) 117/129bpm 7cal 3) 0.03m - 30(14:48/m) 140/150bpm 5cal 4) 0.1m - 53(9:13/m) 140/148bpm 9cal 5) 0m - 39(5:00:28/m) 138/144bpm 6cal Add a comment |
0.2mi,
3:55 Cross-Training - Walking
Cool down
=== 1) 0.22m - 3:55(18:08/m) 134/157bpm 35cal 52/67rpm Add a comment
8.3mi,
1:20:00Running - Long Run
80mins steady
=== 1) 8.29m - 1:20:00(9:39/m) 160/172bpm 948cal 2) 0m - 0(1:18/m) 168/168bpm Add a comment
0.3mi,
4:31Running - Warm Up
Warm-up
=== 1) 0.11m - 1:30(14:10/m) 97/105bpm 7cal 2) 0.1m - 1:00(9:40/m) 116/129bpm 7cal 3) 0.04m - 30(13:28/m) 121/130bpm 3cal 4) 0.09m - 49(9:27/m) 131/141bpm 7cal 5) 0m - 42(2:57:45/m) 130/136bpm 7cal Add a comment |
|
Sun 11th Apr
Apr 11
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Mon 12th Apr
Apr 12
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Tue 13th Apr
Apr 13
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Wed 14th Apr
Apr 14
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Thu 15th Apr
Apr 15
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Fri 16th Apr
Apr 16
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Sat 17th Apr
Apr 17
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-
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0.2mi,
5:00 Cross-Training - Walking
Cool down
=== 1) 0.24m - 5:00(20:30/m) 125/148bpm 37cal 53/68rpm Add a comment
6.4mi,
57:47Running - Intervals
4x 1mi fast, 3min recover
5min warm-up 5min build-up 4x 1mi 7:40ish, 3min recover 5min cool down === 1) 0.52m - 5:00(9:36/m) 145/157bpm 55cal 2) 0.54m - 5:00(9:15/m) 158/162bpm 60cal 3) 1m - 7:39(7:39/m) 172/177bpm 100cal 4) 0.21m - 3:00(14:15/m) 146/175bpm 28cal 5) 1m - 7:41(7:41/m) 173/180bpm 100cal 6) 0.19m - 3:00(15:26/m) 148/180bpm 26cal 7) 1m - 7:47(7:48/m) 176/183bpm 104cal 8) 0.2m - 3:00(15:03/m) 150/182bpm 25cal 9) 1m - 7:39(7:39/m) 172/179bpm 99cal 10) 0.2m - 3:00(15:11/m) 148/179bpm 23cal 11) 0.52m - 5:00(9:38/m) 156/160bpm 53cal 12) 0m - 0(0/m) 156/160bpm 53cal Add a comment
0.3mi,
4:30Running - Warm Up
Warm-up
=== 1) 0.1m - 1:30(14:43/m) 104/110bpm 8cal 2) 0.11m - 1:00(9:11/m) 126/135bpm 8cal 3) 0.04m - 30(14:13/m) 141/150bpm 5cal 4) 0.1m - 48(8:18/m) 146/153bpm 8cal 5) 0m - 42(5:51:54/m) 141/148bpm 7cal Add a comment |
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|
0.1mi,
3:05 Cross-Training - Walking
Cool down
=== 1) 0.14m - 3:05(21:23/m) 125/145bpm 25cal 57/69rpm Add a comment
6.6mi,
1:02:00Running - Tempo
4x 10min tempo, 3mins recover
5min warm-up 4x 10min 8:35ish, 3min recover 5min cool down === 1) 0.52m - 5:00(9:41/m) 144/155bpm 54cal 2) 1.17m - 10:00(8:31/m) 167/174bpm 125cal 3) 0.21m - 3:00(14:02/m) 141/168bpm 27cal 4) 1.17m - 10:00(8:31/m) 163/173bpm 121cal 5) 0.21m - 3:00(14:08/m) 145/167bpm 26cal 6) 1.18m - 10:00(8:30/m) 169/178bpm 125cal 7) 0.2m - 3:00(15:11/m) 146/177bpm 24cal 8) 1.18m - 10:00(8:27/m) 164/173bpm 119cal 9) 0.21m - 3:00(14:31/m) 145/173bpm 21cal 10) 0.52m - 5:00(9:33/m) 154/157bpm 51cal 11) 0m - 0(0/m) 154/157bpm 51cal Add a comment
0.4mi,
4:34Running - Warm Up
Warm-up
=== 1) 0.11m - 1:30(13:51/m) 98/107bpm 8cal 2) 0.11m - 1:00(9:04/m) 118/131bpm 8cal 3) 0.03m - 30(16:19/m) 136/143bpm 4cal 4) 0.1m - 51(8:44/m) 138/150bpm 8cal 5) 0m - 43(2:38:34/m) 138/144bpm 7cal Add a comment |
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|
0.2mi,
3:50 Cross-Training - Walking
Cool down
=== 1) 0.2m - 3:50(19:24/m) 123/147bpm 29cal 58/66rpm Add a comment
3.5mi,
35:00Running - Easy
35mins easy
=== 1) 3.5m - 35:00(10:00/m) 148/160bpm 387cal 2) 0m - 0(0/m) 148/160bpm 387cal Add a comment
0.4mi,
4:30Running - Warm Up
Warm-up
=== 1) 0.11m - 1:30(13:50/m) 90/96bpm 8cal 2) 0.11m - 1:00(9:13/m) 111/120bpm 7cal 3) 0.04m - 30(12:26/m) 115/123bpm 3cal 4) 0.09m - 47(9:04/m) 119/128bpm 6cal 5) 0.01m - 43(2:11:07/m) 124/131bpm 6cal Add a comment |
0.2mi,
4:14 Cross-Training - Walking
Split Summary
=== 1) 0.21m - 4:14(20:25/m) 124/142bpm 31cal 53/68rpm Add a comment
6.3mi,
1:00:00Running - General
Split Summary
=== 1) 6.3m - 1:00:00(9:31/m) 154/166bpm 700cal 2) 0m - 0(0/m) 154/166bpm 700cal Add a comment
0.4mi,
4:25Running - General
Split Summary
=== 1) 0.11m - 1:30(14:02/m) 100/104bpm 8cal 2) 0.1m - 1:00(9:49/m) 119/128bpm 7cal 3) 0.03m - 30(14:42/m) 131/139bpm 4cal 4) 0.09m - 44(7:54/m) 135/147bpm 7cal 5) 0.01m - 41(47:34/m) 130/140bpm 6cal Add a comment |
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