pjlovr25 F35
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Mileage
Training
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Races
15 -
Miles
3506 -
WAVA
61.62% -
5k
24:47 -
10k
49:17 -
Half
1:48:59 -
Mara
4:15:08
Current Status
Working my way back after having a baby.
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| Dist | Race | Best | Pace | WAVA | Races | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2016 | 2017 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 5km | Nonsuch parkrun5km | 24:47 | 7:59 | 59.78 | 3 | 29:38 | 24:47 | 25:28 | |||||
| 10km | Beddington Park 10K10km | 49:17 | 7:56 | 61.62 | 6 | 54:55 | 52:39 | 49:17 | 57:33 | 53:39 | |||
| 13.1mi | Fleet Half Marathon13.1mi | 1:48:59 | 8:19 | 60.55 | 4 | 1:58:10 | 1:56:34 | 1:48:59 | 2:03:06 | ||||
| 26.2mi | Edinburgh Marathon26.2mi | 4:15:08 | 9:44 | 53.08 | 2 | 4:15:08 | 4:21:53 |
2017 |
Date | Result | WAVA |
| Springdale Turkey Trot | 23 Nov | 25:28 | 58.88% |
| Barns Green Half Marathon | 24 Sep | 2:03:06 | 54.18% |
| Regents Park 10km Summer Series | 2 Jul | 53:39 | 57.28% |
2016 |
Date | Result | WAVA |
| Old Deer Park 10k | 20 Nov | 57:33 | 53.22% |
2013 |
Date | Result | WAVA |
| Fleet Half Marathon | 17 Mar | 1:48:59 | 60.55% |
2012 |
Date | Result | WAVA |
| Nonsuch parkrun | 24 Nov | 24:47 | 59.78% |
| Beddington Park 10K | 18 Nov | 49:17 | 61.62% |
2011 |
Date | Result | WAVA |
| London Marathon | 17 Apr | 4:21:53 | 51.73% |
2010 |
Date | Result | WAVA |
| Edinburgh Marathon | 23 May | 4:15:08 | 53.08% |
| Paddock Wood Half Marathon | 11 Apr | 1:56:34 | 56.48% |
| Energised Sports Hyde Park 10k | 28 Mar | 52:39 | 57.61% |
2009 |
Date | Result | WAVA |
| Cardiff Half Marathon | 18 Oct | 1:58:10 | 55.71% |
| NCBS Epsom 10K | 27 Sep | 54:55 | 55.24% |
| Clapham Common 10k | 12 Jul | 59:41 | 50.82% |
2008 |
Date | Result | WAVA |
| Wimbledon Common Parkrun | 18 Oct | 29:38 | 49.94% |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2019 | 67 | 62 | 48 | 55 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 233 |
| 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 |
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Wed 27th Mar
Mar 27
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Thu 28th Mar
Mar 28
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Fri 29th Mar
Mar 29
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Sat 30th Mar
Mar 30
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Sun 31st Mar
Mar 31
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Mon 1st Apr
Apr 1
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Tue 2nd Apr
Apr 2
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3.8mi,
39:30 Running - Steady-State
3mi steady
=== 1) 0.11m - 1:30(14:16/m) 103/108bpm 9cal 4.21/4.55mph 2) 0.1m - 1:00(10:23/m) 120/134bpm 7cal 5.78/5.74mph 3) 0.04m - 30(13:46/m) 129/135bpm 4cal 4.36/5.74mph 4) 0.1m - 1:00(9:46/m) 132/143bpm 8cal 6.14/6.1mph 5) 0.03m - 30(15:25/m) 139/145bpm 4cal 3.89/6.05mph 6) 0.1m - 1:00(10:12/m) 139/146bpm 8cal 5.88/6.97mph 7) 0.04m - 30(13:38/m) 140/145bpm 4cal 4.4/6.03mph 8) 0.02m - 14(9:40/m) 133/135bpm 1cal 6.2/6.05mph 9) 0m - 2(15:43/m) 134/134bpm 3.82/5.59mph 10) 0.01m - 1:59(2:46:30/m) 130/149bpm 16cal 0.36/5.59mph 11) 3m - 27:13(9:04/m) 164/174bpm 300cal 6.61/7.47mph 12) 0.06m - 31(9:15/m) 165/167bpm 5cal 6.48/6.78mph 13) 0.2m - 3:31(17:59/m) 134/165bpm 21cal 3.34/6.7mph  Add a comment |
0mi,
23:03 Cross-Training - HIIT
BC Cardio & Core
=== 1) 0m - 2:00(/m) 110/126bpm 8cal Add a comment |
5.7mi,
57:58 Running - Easy
5mi easy
=== 1) 0.11m - 1:30(13:45/m) 97/105bpm 9cal 4.36/17.89mph 2) 0.1m - 1:00(10:01/m) 116/129bpm 7cal 5.99/6.45mph 3) 0.04m - 30(12:59/m) 122/130bpm 3cal 4.62/6.28mph 4) 0.1m - 1:00(9:52/m) 125/133bpm 8cal 6.08/6.35mph 5) 0.04m - 30(13:17/m) 131/137bpm 4cal 4.52/6.22mph 6) 0.1m - 1:00(9:42/m) 134/140bpm 8cal 6.19/6.41mph 7) 0.03m - 30(15:32/m) 133/142bpm 4cal 3.86/6.24mph 8) 0.02m - 14(10:27/m) 124/128bpm 1cal 5.74/6.1mph 9) 0m - 2(14:47/m) 128/128bpm 4.06/6.16mph 10) 0.01m - 1:53(2:24:02/m) 122/136bpm 13cal 0.42/5.76mph 11) 5m - 46:32(9:18/m) 159/175bpm 495cal 6.45/7.83mph 12) 0.18m - 3:17(17:49/m) 134/163bpm 18cal 3.37/6.57mph Add a comment |
1mi,
44:00 Cross-Training - Hiking
Box Hill hike
=== 1) 1.03m - 44:00(42:52/m) 72/124bpm 81cal 25/85rpm 1.4/15.47mph Add a comment |
0mi,
19:28 Cross-Training - HIIT
BC Advanced HIIT
=== 1) 0m - 45(/m) 112/125bpm 3cal 2) 0m - 20(/m) 117/125bpm 1cal 3) 0m - 45(/m) 110/118bpm 4cal 4) 0m - 15(/m) 112/119bpm 1cal 5) 0m - 45(/m) 116/122bpm 5cal 6) 0m - 15(/m) 112/121bpm 1cal 7) 0m - 45(/m) 115/121bpm 5cal 8) 0m - 15(/m) 116/122bpm 1cal 9) 0m - 45(/m) 123/135bpm 5cal 10) 0m - 15(/m) 122/134bpm 2cal 11) 0m - 45(/m) 127/137bpm 5cal 12) 0m - 15(/m) 125/136bpm 2cal 13) 0m - 45(/m) 128/137bpm 5cal 14) 0m - 15(/m) 132/136bpm 2cal 15) 0m - 45(/m) 109/128bpm 4cal 16) 0m - 15(/m) 107/112bpm 1cal 17) 0m - 45(/m) 111/121bpm 4cal 18) 0m - 15(/m) 121/124bpm 1cal 19) 0m - 45(/m) 125/132bpm 5cal 20) 0m - 15(/m) 126/133bpm 2cal 21) 0m - 45(/m) 130/144bpm 5cal 22) 0m - 15(/m) 141/144bpm 2cal 23) 0m - 45(/m) 144/150bpm 7cal 24) 0m - 15(/m) 141/150bpm 2cal 25) 0m - 45(/m) 112/136bpm 6cal 26) 0m - 15(/m) 108/111bpm 1cal 27) 0m - 45(/m) 118/128bpm 4cal 28) 0m - 15(/m) 120/125bpm 1cal 29) 0m - 45(/m) 126/134bpm 5cal 30) 0m - 15(/m) 122/130bpm 1cal 31) 0m - 45(/m) 126/140bpm 5cal 32) 0m - 2:46(/m) 110/140bpm 13cal Add a comment |
4.3mi,
46:33 Running - Intervals
12x 1:30 on, 1:30 off
=== 1) 0.1m - 1:30(14:44/m) 101/108bpm 9cal 4.07/5.07mph 2) 0.1m - 1:00(10:00/m) 116/132bpm 7cal 6/5.95mph 3) 0.04m - 30(13:57/m) 120/130bpm 3cal 4.3/5.97mph 4) 0.1m - 1:00(9:51/m) 124/134bpm 8cal 6.09/6.43mph 5) 0.03m - 30(14:34/m) 130/140bpm 3cal 4.12/6.05mph 6) 0.11m - 1:00(8:54/m) 135/153bpm 8cal 6.74/8.6mph 7) 0.03m - 30(15:00/m) 144/152bpm 5cal 4/7.2mph 8) 0.02m - 12(10:07/m) 126/129bpm 1cal 5.93/6.22mph 9) 0m - 2(10:45/m) 129/129bpm 5.58/6.03mph 10) 0.01m - 1:48(2:36:11/m) 121/136bpm 13cal 0.38/5.09mph 11) 0.19m - 1:30(7:43/m) 145/165bpm 14cal 7.77/7.91mph 12) 0.09m - 1:30(15:49/m) 138/165bpm 12cal 3.79/7.91mph 13) 0.2m - 1:30(7:40/m) 154/171bpm 15cal 7.83/8.41mph 14) 0.09m - 1:30(15:57/m) 143/171bpm 13cal 3.76/7.81mph 15) 0.2m - 1:30(7:33/m) 154/170bpm 15cal 7.94/8.64mph 16) 0.09m - 1:30(16:11/m) 141/170bpm 12cal 3.71/8.01mph 17) 0.2m - 1:30(7:28/m) 157/173bpm 15cal 8.03/8.56mph 18) 0.1m - 1:30(15:37/m) 148/175bpm 13cal 3.84/8.18mph 19) 0.2m - 1:30(7:22/m) 161/173bpm 16cal 8.15/8.81mph 20) 0.09m - 1:30(15:50/m) 146/173bpm 12cal 3.79/8.91mph 21) 0.2m - 1:30(7:26/m) 157/170bpm 15cal 8.07/8.87mph 22) 0.1m - 1:30(15:06/m) 143/171bpm 12cal 3.97/7.93mph 23) 0.21m - 1:30(7:06/m) 156/171bpm 15cal 8.44/9.16mph 24) 0.1m - 1:30(14:55/m) 145/173bpm 12cal 4.02/8.58mph 25) 0.21m - 1:30(7:07/m) 161/173bpm 15cal 8.43/8.87mph 26) 0.09m - 1:30(16:17/m) 147/173bpm 12cal 3.68/8.58mph 27) 0.19m - 1:30(7:51/m) 158/175bpm 15cal 7.64/9.1mph 28) 0.1m - 1:30(14:45/m) 149/174bpm 13cal 4.07/7.37mph 29) 0.2m - 1:30(7:20/m) 161/175bpm 15cal 8.18/8.87mph 30) 0.09m - 1:30(16:05/m) 150/175bpm 13cal 3.73/8.52mph 31) 0.21m - 1:30(7:10/m) 159/172bpm 15cal 8.37/8.85mph 32) 0.09m - 1:30(16:13/m) 148/172bpm 12cal 3.7/8.39mph 33) 0.21m - 1:30(7:06/m) 163/175bpm 15cal 8.45/9.35mph 34) 0.1m - 1:30(15:10/m) 149/176bpm 13cal 3.95/8.37mph 35) 0.13m - 2:31(20:01/m) 117/130bpm 11cal 3/3.67mph Add a comment |
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Wed 3rd Apr
Apr 3
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Thu 4th Apr
Apr 4
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Fri 5th Apr
Apr 5
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Sat 6th Apr
Apr 6
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Sun 7th Apr
Apr 7
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Mon 8th Apr
Apr 8
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Tue 9th Apr
Apr 9
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4.8mi,
47:09 Running - Tempo
1mi easy, 3mi tempo
=== 1) 0.1m - 1:30(15:05/m) 109/116bpm 9cal 3.98/4.95mph 2) 0.1m - 1:00(10:13/m) 126/136bpm 8cal 5.87/6.05mph 3) 0.04m - 30(14:05/m) 132/139bpm 4cal 4.26/5.93mph 4) 0.1m - 1:00(9:36/m) 133/141bpm 9cal 6.25/6.45mph 5) 0.04m - 30(13:21/m) 139/145bpm 4cal 4.49/6.18mph 6) 0.11m - 1:00(9:21/m) 141/152bpm 9cal 6.42/8.01mph 7) 0.03m - 30(15:02/m) 145/154bpm 4cal 3.99/6.68mph 8) 0.03m - 18(10:00/m) 136/138bpm 2cal 6/6.99mph 9) 0m - 3(11:59/m) 136/137bpm 5.01/6.1mph 10) 0.01m - 1:47(2:21:20/m) 132/145bpm 15cal 0.43/6.28mph 11) 1m - 9:36(9:36/m) 154/167bpm 103cal 6.25/7.37mph 12) 3m - 25:54(8:38/m) 168/174bpm 306cal 6.95/7.83mph 13) 0.19m - 3:30(18:26/m) 135/167bpm 21cal 3.25/6.99mph Add a comment |
0mi,
23:10 Cross-Training - HIIT
BC Cardio & Core
=== 1) 0m - 40(/m) 111/123bpm 3cal 2) 0m - 20(/m) 115/123bpm 2cal 3) 0m - 40(/m) 97/109bpm 2cal 4) 0m - 20(/m) 98/106bpm 1cal 5) 0m - 40(/m) 117/132bpm 3cal 6) 0m - 20(/m) 107/129bpm 2cal 7) 0m - 40(/m) 98/103bpm 1cal 8) 0m - 20(/m) 100/103bpm 1cal 9) 0m - 40(/m) 111/125bpm 3cal 10) 0m - 20(/m) 118/127bpm 2cal 11) 0m - 40(/m) 126/140bpm 5cal 12) 0m - 20(/m) 136/140bpm 3cal 13) 0m - 40(/m) 132/138bpm 5cal 14) 0m - 20(/m) 125/137bpm 3cal 15) 0m - 40(/m) 106/116bpm 3cal 16) 0m - 20(/m) 103/109bpm 1cal 17) 0m - 40(/m) 122/144bpm 4cal 18) 0m - 20(/m) 124/147bpm 3cal 19) 0m - 40(/m) 101/104bpm 2cal 20) 0m - 20(/m) 103/107bpm 1cal 21) 0m - 40(/m) 119/132bpm 4cal 22) 0m - 20(/m) 129/135bpm 2cal 23) 0m - 40(/m) 133/148bpm 5cal 24) 0m - 20(/m) 141/148bpm 3cal 25) 0m - 40(/m) 138/143bpm 6cal 26) 0m - 20(/m) 132/139bpm 3cal 27) 0m - 40(/m) 110/114bpm 3cal 28) 0m - 20(/m) 105/112bpm 1cal 29) 0m - 40(/m) 126/147bpm 4cal 30) 0m - 20(/m) 125/149bpm 2cal 31) 0m - 40(/m) 104/107bpm 3cal 32) 0m - 20(/m) 104/107bpm 1cal 33) 0m - 40(/m) 121/131bpm 4cal 34) 0m - 20(/m) 128/134bpm 2cal 35) 0m - 40(/m) 136/149bpm 5cal 36) 0m - 20(/m) 139/148bpm 3cal 37) 0m - 40(/m) 121/131bpm 4cal 38) 0m - 20(/m) 119/130bpm 2cal 39) 0m - 40(/m) 116/125bpm 3cal 40) 0m - 2:25(/m) 104/126bpm 9cal Add a comment |
7mi,
1:10:37 Running - Easy
10km
=== 1) 0.1m - 1:30(14:29/m) 100/106bpm 9cal 4.15/4.95mph 2) 0.1m - 1:00(9:44/m) 118/132bpm 8cal 6.17/6.43mph 3) 0.04m - 30(12:05/m) 123/133bpm 4cal 4.96/6.07mph 4) 0.1m - 1:00(9:40/m) 125/137bpm 8cal 6.21/6.55mph 5) 0.03m - 30(14:46/m) 131/137bpm 4cal 4.06/6.39mph 6) 0.09m - 1:00(10:57/m) 134/141bpm 9cal 5.48/6.03mph 7) 0.03m - 30(14:44/m) 134/142bpm 4cal 4.07/5.2mph 8) 0.02m - 13(11:32/m) 125/127bpm 1cal 5.21/5.2mph 9) 0m - 2(8:17/m) 126/126bpm 7.24/4.24mph 10) 0.02m - 2:08(1:52:09/m) 117/135bpm 14cal 0.53/5.01mph 11) 6.21m - 58:09(9:21/m) 157/168bpm 640cal 6.41/8.18mph 12) 0.24m - 4:06(16:54/m) 127/162bpm 22cal 3.55/6.76mph Add a comment |
2.7mi,
1:49:35 Cross-Training - Hiking
Leith Hill hike
=== 1) 2.67m - 1:49:35(40:59/m) 93/149bpm 398cal 24/122rpm 1.46/8.75mph Add a comment |
0mi,
17:55 Cross-Training - HIIT
BC Legs, Bums & Tums
=== 1) 0m - 20(/m) 98/110bpm 1cal 2) 0m - 30(/m) 109/119bpm 2cal 3) 0m - 20(/m) 106/122bpm 2cal 4) 0m - 30(/m) 108/124bpm 2cal 5) 0m - 20(/m) 110/124bpm 2cal 6) 0m - 30(/m) 108/117bpm 2cal 7) 0m - 20(/m) 106/118bpm 2cal 8) 0m - 30(/m) 111/119bpm 3cal 9) 0m - 20(/m) 113/120bpm 2cal 10) 0m - 30(/m) 103/108bpm 2cal 11) 0m - 20(/m) 104/108bpm 1cal 12) 0m - 30(/m) 108/119bpm 2cal 13) 0m - 20(/m) 113/120bpm 2cal 14) 0m - 30(/m) 120/136bpm 3cal 15) 0m - 20(/m) 124/138bpm 2cal 16) 0m - 30(/m) 123/139bpm 3cal 17) 0m - 20(/m) 130/139bpm 3cal 18) 0m - 30(/m) 117/128bpm 3cal 19) 0m - 20(/m) 118/130bpm 2cal 20) 0m - 30(/m) 116/126bpm 3cal 21) 0m - 20(/m) 118/134bpm 2cal 22) 0m - 30(/m) 108/110bpm 3cal 23) 0m - 20(/m) 113/115bpm 1cal 24) 0m - 30(/m) 113/121bpm 2cal 25) 0m - 20(/m) 119/125bpm 2cal 26) 0m - 30(/m) 127/143bpm 3cal 27) 0m - 20(/m) 134/145bpm 3cal 28) 0m - 30(/m) 132/144bpm 4cal 29) 0m - 20(/m) 137/145bpm 3cal 30) 0m - 30(/m) 126/137bpm 3cal 31) 0m - 20(/m) 139/143bpm 3cal 32) 0m - 30(/m) 129/139bpm 3cal 33) 0m - 20(/m) 119/135bpm 2cal 34) 0m - 30(/m) 109/113bpm 2cal 35) 0m - 20(/m) 116/119bpm 1cal 36) 0m - 2:01(/m) 104/116bpm 8cal Add a comment |
5mi,
50:42 Running - Intervals
2-min intervals
=== 1) 0.1m - 1:30(15:16/m) 103/110bpm 8cal 3.93/4.66mph 2) 0.1m - 1:00(9:55/m) 114/131bpm 7cal 6.05/6.47mph 3) 0.04m - 30(13:48/m) 125/133bpm 4cal 4.35/5.95mph 4) 0.1m - 1:00(9:32/m) 126/139bpm 8cal 6.29/6.45mph 5) 0.04m - 30(14:00/m) 134/140bpm 4cal 4.29/6.39mph 6) 0.11m - 1:00(8:50/m) 136/151bpm 9cal 6.8/7.93mph 7) 0.04m - 30(11:44/m) 140/152bpm 4cal 5.11/6.76mph 8) 0.01m - 7(12:26/m) 126/127bpm 4.83/5.03mph 9) 0m - 3(22:27/m) 125/125bpm 2.67/5.03mph 10) 0.01m - 1:36(2:51:32/m) 121/133bpm 11cal 0.35/3.03mph 11) 1.05m - 10:00(9:34/m) 151/166bpm 107cal 6.28/7.08mph 12) 0.24m - 2:00(8:15/m) 170/173bpm 24cal 7.27/7.72mph 13) 0.07m - 1:00(13:31/m) 157/171bpm 10cal 4.44/7.01mph 14) 0.1m - 1:00(9:43/m) 145/150bpm 9cal 6.17/6.78mph 15) 0.26m - 2:00(7:34/m) 165/171bpm 23cal 7.92/8.33mph 16) 0.06m - 1:00(15:41/m) 155/171bpm 10cal 3.83/7.85mph 17) 0.1m - 1:00(9:44/m) 151/158bpm 10cal 6.16/6.51mph 18) 0.26m - 2:00(7:35/m) 169/173bpm 24cal 7.92/8.14mph 19) 0.07m - 1:00(15:02/m) 159/173bpm 10cal 3.99/8.16mph 20) 0.11m - 1:00(9:20/m) 149/154bpm 9cal 6.42/6.76mph 21) 0.27m - 2:00(7:32/m) 165/171bpm 23cal 7.96/8.37mph 22) 0.06m - 1:00(15:47/m) 152/171bpm 9cal 3.8/8.12mph 23) 0.11m - 1:00(9:28/m) 142/147bpm 8cal 6.34/6.76mph 24) 0.27m - 2:00(7:20/m) 165/171bpm 23cal 8.18/8.41mph 25) 0.06m - 1:00(15:50/m) 153/171bpm 9cal 3.79/7.97mph 26) 0.11m - 1:00(9:29/m) 144/148bpm 8cal 6.32/6.59mph 27) 0.25m - 2:00(7:53/m) 165/173bpm 23cal 7.61/8.31mph 28) 0.06m - 1:00(15:37/m) 153/173bpm 9cal 3.84/7.43mph 29) 0.1m - 1:00(10:03/m) 143/146bpm 7cal 5.97/6.72mph 30) 0.55m - 5:00(9:04/m) 154/161bpm 53cal 6.61/7.35mph 31) 0.25m - 3:56(16:05/m) 134/161bpm 25cal 3.73/7.16mph Add a comment |
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Wed 10th Apr
Apr 10
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Thu 11th Apr
Apr 11
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Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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5.3mi,
50:54 Running - Tempo
1mi easy, 3.5mi tempo
=== 1) 0.11m - 1:30(13:56/m) 102/113bpm 9cal 4.31/4.97mph 2) 0.1m - 1:00(9:58/m) 118/132bpm 8cal 6.02/6.03mph 3) 0.04m - 30(12:48/m) 125/131bpm 4cal 4.68/6.05mph 4) 0.1m - 1:00(9:47/m) 128/135bpm 8cal 6.13/6.43mph 5) 0.04m - 30(13:53/m) 130/136bpm 4cal 4.32/6.07mph 6) 0.1m - 1:00(9:59/m) 135/151bpm 9cal 6.01/7.87mph 7) 0.04m - 30(12:32/m) 141/152bpm 5cal 4.78/6.87mph 8) 0.01m - 9(14:30/m) 129/132bpm 4.14/4.93mph 9) 0m - 2(8:21/m) 126/127bpm 7.19/5.49mph 10) 0.01m - 1:46(2:24:31/m) 120/134bpm 12cal 0.42/5.07mph 11) 1m - 9:32(9:32/m) 149/158bpm 103cal 6.29/6.62mph 12) 3.5m - 29:54(8:33/m) 164/171bpm 352cal 7.02/7.89mph 13) 0.2m - 3:31(17:39/m) 131/166bpm 21cal 3.4/7.26mph Add a comment |
0mi,
22:56 Cross-Training - HIIT
BC Cardio & Core
=== 1) 0m - 40(/m) 103/118bpm 3cal 2) 0m - 20(/m) 110/119bpm 2cal 3) 0m - 40(/m) 100/106bpm 3cal 4) 0m - 20(/m) 97/104bpm 1cal 5) 0m - 40(/m) 110/122bpm 3cal 6) 0m - 20(/m) 105/122bpm 2cal 7) 0m - 40(/m) 89/97bpm 1cal 8) 0m - 20(/m) 91/94bpm 1cal 9) 0m - 40(/m) 102/111bpm 2cal 10) 0m - 20(/m) 105/110bpm 1cal 11) 0m - 40(/m) 117/129bpm 4cal 12) 0m - 20(/m) 120/128bpm 2cal 13) 0m - 40(/m) 126/134bpm 5cal 14) 0m - 20(/m) 132/135bpm 2cal 15) 0m - 40(/m) 112/132bpm 3cal 16) 0m - 20(/m) 103/107bpm 1cal 17) 0m - 40(/m) 119/138bpm 4cal 18) 0m - 20(/m) 113/140bpm 2cal 19) 0m - 40(/m) 98/103bpm 1cal 20) 0m - 20(/m) 99/104bpm 1cal 21) 0m - 40(/m) 116/128bpm 3cal 22) 0m - 20(/m) 119/128bpm 2cal 23) 0m - 40(/m) 126/139bpm 5cal 24) 0m - 20(/m) 134/137bpm 3cal 25) 0m - 40(/m) 132/138bpm 5cal 26) 0m - 20(/m) 131/137bpm 3cal 27) 0m - 40(/m) 106/122bpm 3cal 28) 0m - 20(/m) 106/110bpm 1cal 29) 0m - 40(/m) 120/138bpm 4cal 30) 0m - 20(/m) 142/148bpm 2cal 31) 0m - 40(/m) 103/112bpm 3cal 32) 0m - 20(/m) 103/107bpm 1cal 33) 0m - 40(/m) 121/138bpm 3cal 34) 0m - 20(/m) 124/137bpm 2cal 35) 0m - 40(/m) 127/142bpm 4cal 36) 0m - 20(/m) 139/144bpm 3cal 37) 0m - 40(/m) 124/132bpm 4cal 38) 0m - 20(/m) 118/132bpm 2cal 39) 0m - 40(/m) 115/121bpm 3cal 40) 0m - 2:01(/m) 102/122bpm 8cal Add a comment |
7mi,
1:10:27 Running - Easy
10km
=== 1) 0.1m - 1:30(14:48/m) 96/103bpm 8cal 4.06/5.85mph 2) 0.1m - 1:00(9:55/m) 114/127bpm 7cal 6.05/5.99mph 3) 0.04m - 30(13:50/m) 121/128bpm 3cal 4.34/6.07mph 4) 0.1m - 1:00(9:49/m) 124/133bpm 8cal 6.12/6.47mph 5) 0.04m - 30(12:29/m) 127/135bpm 4cal 4.81/6.24mph 6) 0.1m - 1:00(9:57/m) 129/139bpm 8cal 6.03/6.53mph 7) 0.04m - 30(13:35/m) 129/139bpm 3cal 4.42/6.14mph 8) 0.03m - 18(11:51/m) 121/124bpm 1cal 5.06/6.32mph 9) 0m - 2(8:01/m) 123/123bpm 7.48/6.07mph 10) 0.02m - 2:30(1:58:42/m) 109/128bpm 14cal 0.51/6.07mph 11) 6.21m - 57:36(9:16/m) 155/168bpm 616cal 6.47/7.6mph 12) 0.22m - 4:01(18:34/m) 125/156bpm 20cal 3.23/7.18mph Add a comment |
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0mi,
17:57 Cross-Training - Other
Split Summary
=== 1) 0m - 20(/m) 98/102bpm 1cal 2) 0m - 30(/m) 101/113bpm 2cal 3) 0m - 20(/m) 101/114bpm 1cal 4) 0m - 30(/m) 104/114bpm 2cal 5) 0m - 20(/m) 104/113bpm 2cal 6) 0m - 30(/m) 97/106bpm 2cal 7) 0m - 20(/m) 99/107bpm 1cal 8) 0m - 30(/m) 103/115bpm 2cal 9) 0m - 20(/m) 104/115bpm 1cal 10) 0m - 30(/m) 98/105bpm 2cal 11) 0m - 20(/m) 103/108bpm 1cal 12) 0m - 30(/m) 102/110bpm 2cal 13) 0m - 20(/m) 106/110bpm 2cal 14) 0m - 30(/m) 110/120bpm 3cal 15) 0m - 20(/m) 109/119bpm 2cal 16) 0m - 30(/m) 109/119bpm 3cal 17) 0m - 20(/m) 112/119bpm 2cal 18) 0m - 30(/m) 104/114bpm 2cal 19) 0m - 20(/m) 107/116bpm 1cal 20) 0m - 30(/m) 107/120bpm 2cal 21) 0m - 20(/m) 114/118bpm 2cal 22) 0m - 30(/m) 103/112bpm 2cal 23) 0m - 20(/m) 104/110bpm 1cal 24) 0m - 30(/m) 104/108bpm 2cal 25) 0m - 20(/m) 107/110bpm 1cal 26) 0m - 30(/m) 111/122bpm 3cal 27) 0m - 20(/m) 113/122bpm 2cal 28) 0m - 30(/m) 111/123bpm 2cal 29) 0m - 20(/m) 115/124bpm 2cal 30) 0m - 30(/m) 108/118bpm 2cal 31) 0m - 20(/m) 118/121bpm 2cal 32) 0m - 30(/m) 116/122bpm 3cal 33) 0m - 20(/m) 107/123bpm 2cal 34) 0m - 30(/m) 101/104bpm 2cal 35) 0m - 20(/m) 102/106bpm 1cal 36) 0m - 1:31(/m) 98/107bpm 6cal Add a comment |
5.8mi,
55:29 Running - Tempo
1mi easy, 4mi tempo
=== 1) 0.1m - 1:30(14:56/m) 102/110bpm 9cal 4.02/4.74mph 2) 0.11m - 1:00(9:05/m) 122/131bpm 8cal 6.6/6.3mph 3) 0.04m - 30(12:48/m) 127/133bpm 4cal 4.69/6.37mph 4) 0.1m - 1:00(9:59/m) 128/137bpm 9cal 6.01/6.74mph 5) 0.04m - 30(13:22/m) 132/138bpm 4cal 4.49/6.22mph 6) 0.09m - 1:00(10:44/m) 135/143bpm 9cal 5.59/6.45mph 7) 0.04m - 30(11:43/m) 134/143bpm 4cal 5.12/5.43mph 8) 0.02m - 13(12:51/m) 125/126bpm 1cal 4.67/5.01mph 9) 0.01m - 2(7:03/m) 128/128bpm 8.51/5.03mph 10) 0.01m - 1:42(1:59:53/m) 124/136bpm 13cal 0.5/5.03mph 11) 1m - 9:39(9:39/m) 149/158bpm 106cal 6.22/7.35mph 12) 4m - 34:17(8:34/m) 163/173bpm 408cal 7/7.66mph 13) 0.21m - 3:36(17:23/m) 133/165bpm 22cal 3.45/6.78mph Add a comment |
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Tue 23rd Apr
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5.1mi,
49:12 Running - Intervals
2-minute intervals
=== 1) 0.1m - 1:30(14:30/m) 99/106bpm 9cal 4.14/4.57mph 2) 0.1m - 1:00(10:03/m) 116/127bpm 8cal 5.97/6.35mph 3) 0.04m - 30(13:09/m) 126/130bpm 4cal 4.56/5.87mph 4) 0.11m - 1:00(9:25/m) 126/135bpm 8cal 6.37/6.66mph 5) 0.03m - 30(15:20/m) 130/136bpm 4cal 3.91/6.57mph 6) 0.11m - 1:00(8:47/m) 137/152bpm 9cal 6.84/9.1mph 7) 0.04m - 30(11:41/m) 143/153bpm 5cal 5.14/7.01mph 8) 0.01m - 6(13:24/m) 125/127bpm 4.47/4.34mph 9) 0m - 2(14:20/m) 127/127bpm 4.19/4.76mph 10) 0m - 9(1:04:45/m) 126/128bpm 1cal 0.93/4.93mph 11) 1.07m - 10:00(9:22/m) 146/160bpm 106cal 6.4/7.12mph 12) 0.27m - 2:00(7:21/m) 169/177bpm 24cal 8.16/8.68mph 13) 0.06m - 1:00(15:26/m) 151/169bpm 10cal 3.89/8.58mph 14) 0.1m - 1:00(9:32/m) 139/143bpm 9cal 6.3/6.7mph 15) 0.27m - 2:00(7:29/m) 162/168bpm 23cal 8.02/8.41mph 16) 0.07m - 1:00(15:11/m) 151/169bpm 10cal 3.95/7.93mph 17) 0.1m - 1:00(9:40/m) 146/154bpm 9cal 6.21/6.66mph 18) 0.27m - 2:00(7:27/m) 167/173bpm 24cal 8.06/8.35mph 19) 0.06m - 1:00(15:28/m) 155/172bpm 11cal 3.88/8.29mph 20) 0.11m - 1:00(9:15/m) 143/146bpm 8cal 6.49/6.91mph 21) 0.27m - 2:00(7:25/m) 163/171bpm 23cal 8.1/8.5mph 22) 0.06m - 1:00(15:37/m) 149/170bpm 8cal 3.84/8.54mph 23) 0.11m - 1:00(9:02/m) 138/143bpm 8cal 6.64/7.2mph 24) 0.27m - 2:00(7:17/m) 163/173bpm 23cal 8.24/8.58mph 25) 0.06m - 1:00(15:26/m) 152/171bpm 9cal 3.89/8.41mph 26) 0.11m - 1:00(9:04/m) 142/144bpm 8cal 6.62/6.82mph 27) 0.25m - 2:00(7:58/m) 163/172bpm 23cal 7.53/8.27mph 28) 0.07m - 1:00(15:07/m) 151/172bpm 9cal 3.97/6.22mph 29) 0.1m - 1:00(9:38/m) 141/146bpm 7cal 6.23/6.89mph 30) 0.57m - 5:00(8:48/m) 153/158bpm 54cal 6.82/7.37mph 31) 0.24m - 3:55(16:05/m) 128/159bpm 25cal 3.73/6.95mph Add a comment |
0mi,
23:01 Cross-Training - HIIT
BC Cardio & Core
=== 1) 0m - 40(/m) 99/115bpm 3cal 2) 0m - 20(/m) 103/114bpm 2cal 3) 0m - 40(/m) 92/94bpm 2cal 4) 0m - 20(/m) 94/97bpm 1cal 5) 0m - 40(/m) 109/121bpm 3cal 6) 0m - 20(/m) 99/122bpm 2cal 7) 0m - 40(/m) 90/93bpm 1cal 8) 0m - 20(/m) 94/102bpm 1cal 9) 0m - 40(/m) 103/114bpm 3cal 10) 0m - 20(/m) 107/113bpm 2cal 11) 0m - 40(/m) 118/133bpm 4cal 12) 0m - 20(/m) 125/132bpm 2cal 13) 0m - 40(/m) 123/129bpm 5cal 14) 0m - 20(/m) 113/127bpm 2cal 15) 0m - 40(/m) 101/108bpm 3cal 16) 0m - 20(/m) 105/113bpm 1cal 17) 0m - 40(/m) 115/128bpm 4cal 18) 0m - 20(/m) 117/130bpm 2cal 19) 0m - 40(/m) 90/96bpm 2cal 20) 0m - 20(/m) 94/98bpm 1cal 21) 0m - 40(/m) 107/117bpm 3cal 22) 0m - 20(/m) 113/120bpm 2cal 23) 0m - 40(/m) 125/139bpm 4cal 24) 0m - 20(/m) 130/139bpm 3cal 25) 0m - 40(/m) 129/134bpm 5cal 26) 0m - 20(/m) 108/133bpm 2cal 27) 0m - 40(/m) 102/106bpm 2cal 28) 0m - 20(/m) 103/106bpm 1cal 29) 0m - 40(/m) 117/129bpm 4cal 30) 0m - 20(/m) 110/129bpm 2cal 31) 0m - 40(/m) 96/103bpm 2cal 32) 0m - 20(/m) 97/101bpm 1cal 33) 0m - 40(/m) 115/133bpm 3cal 34) 0m - 20(/m) 120/132bpm 2cal 35) 0m - 40(/m) 128/139bpm 5cal 36) 0m - 20(/m) 133/140bpm 3cal 37) 0m - 40(/m) 115/124bpm 4cal 38) 0m - 20(/m) 110/116bpm 1cal 39) 0m - 40(/m) 108/113bpm 3cal 40) 0m - 2:00(/m) 101/114bpm 8cal Add a comment |
7.1mi,
1:10:23 Running - Easy
10km
=== 1) 0.16m - 1:30(9:07/m) 94/101bpm 8cal 6.58/19.52mph 2) 0.12m - 1:00(8:11/m) 110/123bpm 7cal 7.33/6.97mph 3) 0.04m - 30(13:08/m) 116/125bpm 3cal 4.57/7.24mph 4) 0.1m - 1:00(10:05/m) 120/127bpm 8cal 5.95/6.55mph 5) 0.04m - 30(12:49/m) 123/129bpm 4cal 4.68/6.2mph 6) 0.1m - 1:00(9:42/m) 126/135bpm 8cal 6.19/6.55mph 7) 0.03m - 30(16:12/m) 125/135bpm 3cal 3.7/6.35mph 8) 0.03m - 18(8:53/m) 116/120bpm 1cal 6.75/8.01mph 9) 0m - 3(13:24/m) 120/121bpm 4.48/6.78mph 10) 0.02m - 2:29(2:28:55/m) 107/127bpm 14cal 0.4/6.76mph 11) 6.21m - 57:57(9:20/m) 153/166bpm 642cal 6.43/8.04mph 12) 0.19m - 3:36(18:44/m) 122/158bpm 18cal 3.2/7.62mph Add a comment |
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2.5mi,
1:20:01 Cross-Training - Hiking
Hike up Wenallt
=== 1) 2.48m - 1:20:01(32:15/m) 83/138bpm 234cal 34/78rpm 1.86/90.06mph Add a comment
0mi,
17:17Cross-Training - HIIT
BC Legs, Bums & Tums
=== 1) 0m - 20(/m) 93/102bpm 1cal 2) 0m - 30(/m) 109/120bpm 2cal 3) 0m - 20(/m) 104/117bpm 2cal 4) 0m - 30(/m) 112/124bpm 3cal 5) 0m - 20(/m) 111/123bpm 2cal 6) 0m - 30(/m) 104/112bpm 2cal 7) 0m - 20(/m) 107/110bpm 1cal 8) 0m - 30(/m) 109/118bpm 2cal 9) 0m - 20(/m) 105/119bpm 2cal 10) 0m - 30(/m) 98/101bpm 2cal 11) 0m - 20(/m) 106/110bpm 1cal 12) 0m - 30(/m) 106/115bpm 2cal 13) 0m - 20(/m) 110/114bpm 2cal 14) 0m - 30(/m) 117/131bpm 3cal 15) 0m - 20(/m) 119/131bpm 2cal 16) 0m - 30(/m) 116/125bpm 3cal 17) 0m - 20(/m) 120/124bpm 2cal 18) 0m - 30(/m) 114/120bpm 3cal 19) 0m - 20(/m) 121/127bpm 2cal 20) 0m - 30(/m) 125/132bpm 3cal 21) 0m - 20(/m) 106/127bpm 1cal 22) 0m - 30(/m) 103/106bpm 1cal 23) 0m - 20(/m) 109/115bpm 1cal 24) 0m - 30(/m) 109/115bpm 2cal 25) 0m - 20(/m) 114/116bpm 2cal 26) 0m - 30(/m) 116/127bpm 3cal 27) 0m - 20(/m) 122/129bpm 2cal 28) 0m - 30(/m) 117/131bpm 3cal 29) 0m - 20(/m) 128/131bpm 2cal 30) 0m - 30(/m) 117/129bpm 3cal 31) 0m - 20(/m) 123/133bpm 2cal 32) 0m - 30(/m) 119/134bpm 2cal 33) 0m - 20(/m) 117/136bpm 2cal 34) 0m - 30(/m) 105/109bpm 2cal 35) 0m - 20(/m) 108/111bpm 1cal 36) 0m - 1:31(/m) 99/110bpm 6cal Add a comment |
4.3mi,
47:02 Running - Intervals
12x 1:30 on, 1:30 off
=== 1) 0.11m - 1:30(13:13/m) 98/104bpm 9cal 4.54/5.34mph 2) 0.1m - 1:00(9:49/m) 114/125bpm 7cal 6.11/5.93mph 3) 0.04m - 30(12:26/m) 120/128bpm 4cal 4.83/5.99mph 4) 0.1m - 1:00(9:58/m) 124/134bpm 8cal 6.02/6.49mph 5) 0.03m - 30(14:39/m) 127/134bpm 4cal 4.1/6.2mph 6) 0.1m - 1:00(9:54/m) 132/152bpm 9cal 6.06/8.54mph 7) 0.04m - 30(13:30/m) 140/153bpm 5cal 4.45/7.01mph 8) 0.02m - 13(10:19/m) 125/128bpm 1cal 5.82/5.93mph 9) 0.01m - 3(7:51/m) 130/130bpm 7.64/6.03mph 10) 0.02m - 2:06(1:54:44/m) 114/129bpm 13cal 0.52/4.91mph 11) 0.2m - 1:30(7:22/m) 143/162bpm 14cal 8.15/8.39mph 12) 0.09m - 1:30(16:16/m) 135/163bpm 12cal 3.69/8.39mph 13) 0.2m - 1:30(7:19/m) 152/166bpm 16cal 8.2/8.81mph 14) 0.1m - 1:30(15:22/m) 137/167bpm 12cal 3.9/8.5mph 15) 0.2m - 1:30(7:35/m) 151/166bpm 15cal 7.91/8.41mph 16) 0.1m - 1:30(15:30/m) 138/167bpm 12cal 3.87/7.99mph 17) 0.2m - 1:30(7:31/m) 153/169bpm 15cal 7.99/9.02mph 18) 0.09m - 1:30(17:01/m) 143/170bpm 13cal 3.53/8.66mph 19) 0.21m - 1:30(7:04/m) 157/168bpm 16cal 8.49/9.02mph 20) 0.1m - 1:30(15:42/m) 139/169bpm 12cal 3.82/8.87mph 21) 0.21m - 1:30(7:16/m) 154/167bpm 15cal 8.27/8.87mph 22) 0.1m - 1:30(15:10/m) 139/167bpm 12cal 3.96/7.95mph 23) 0.21m - 1:30(7:03/m) 153/168bpm 15cal 8.52/9mph 24) 0.1m - 1:30(14:35/m) 139/169bpm 12cal 4.11/8.31mph 25) 0.22m - 1:30(6:53/m) 154/168bpm 15cal 8.71/9.96mph 26) 0.09m - 1:30(15:55/m) 140/168bpm 12cal 3.77/8.14mph 27) 0.21m - 1:30(7:18/m) 154/170bpm 15cal 8.21/8.85mph 28) 0.09m - 1:30(15:51/m) 142/171bpm 12cal 3.79/8.04mph 29) 0.2m - 1:30(7:22/m) 156/168bpm 15cal 8.15/8.45mph 30) 0.1m - 1:30(15:38/m) 141/169bpm 11cal 3.84/8.29mph 31) 0.2m - 1:30(7:20/m) 154/167bpm 15cal 8.18/8.52mph 32) 0.09m - 1:30(16:46/m) 140/168bpm 11cal 3.58/7.7mph 33) 0.21m - 1:30(7:11/m) 157/169bpm 15cal 8.35/9.08mph 34) 0.09m - 1:30(16:08/m) 141/169bpm 11cal 3.72/8.25mph 35) 0.13m - 2:40(20:51/m) 117/126bpm 11cal 2.88/3.8mph Add a comment |