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crash
Last on at 12am, 1st Sep 2024![](/images/flags/gb-eng.png)
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Races
158 -
Miles
34337 -
Miles
37 -
Miles
1588 -
Miles
469 -
WAVA
78.78% -
3000m
10:14 -
5000m
17:29 -
5k
17:39 -
5M
29:05 -
10k
35:58 -
10M
1:00:05 -
Half
1:17:24 -
20M
2:03:55 -
Mara
2:43:00 -
56M
3:00:36
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Recent Training | |||
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31st Aug
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General | 10.2mi | 2:35:12 |
31st Aug
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General | 7mi | 56:49 |
30th Aug
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Weights | 3mi | 30:00 |
29th Aug
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General | 5.5mi | 1:36:30 |
28th Aug
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General | 5.5mi | 1:43:14 |
12 Month Benchmarks | Run | Bike |
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Mile | 6:18 | 2:14 |
5k | 20:09 | 9:04 |
5mi | 34:21 | 14:50 |
10k | 43:38 | 18:57 |
10mi | 1:21:16 | 31:22 |
Half | 1:52:27 | 42:16 |
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Buddies (4) |
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Read Everyone!
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- Best WAVA
2023 | Result | WAVA | Distance | |
---|---|---|---|---|
10 Sep | Lichfield 10K SB | 43:50 | 65.03 | 10km |
2022 | Result | WAVA | Distance | |
19 Nov | Walsall Arboretum parkrun | 18:39 | 74.76 | 5km |
20 Jul | Worcester Pitchcroft 10K | 37:27 | 75.51 | 10km |
10 Jul | Coventry Northbrook 10k | 38:50 | 72.82 | 10km |
9 Jul | Sutton Park parkrun | 20:01 | 69.66 | 5km |
8 May | Market Drayton 10k SB | 36:03 | 77.81 | 10km |
30 Apr | Walsall Arboretum parkrun | 17:54 | 77.31 | 5km |
23 Apr | Sutton Park parkrun | 18:36 | 74.40 | 5km |
26 Mar | Midlands Men's 12-Stage Road Relays - Short Leg | 18:36 | 75.71 | 3.16mi |
20 Mar | Stafford Half Marathon SB | 1:17:44 | 78.78 | 13.1mi |
5 Mar | Walsall Arboretum parkrun | 17:48 | 77.74 | 5km |
27 Feb | Leicestershire Half Marathon | 1:18:27 | 78.06 | 13.1mi |
12 Feb | Walsall Arboretum parkrun SB | 17:43 | 78.11 | 5km |
22 Jan | Walsall Arboretum parkrun | 17:47 | 77.81 | 5km |
1 Jan | Sutton Park parkrun | 18:57 | 73.02 | 5km |
2021 | Result | WAVA | Distance | |
12 Dec | Sneyd Striders Christmas Pudding Run (10 Mile) PB | 1:00:05 | 77.09 | 10mi |
20 Nov | Sutton Park parkrun SB | 18:39 | 74.20 | 5km |
3 Oct | London Marathon SB | 2:53:24 | 74.05 | 26.2mi |
5 Sep | Village Bakery Half Marathon SB | 1:21:48 | 74.86 | 13.1mi |
28 Aug | Sutton Park parkrun | 19:10 | 72.20 | 5km |
14 Aug | Sutton Park parkrun | 19:56 | 69.42 | 5km |
4 Jul | Florette Fradley 10k SB | 38:00 | 73.82 | 10km |
2020 | Result | WAVA | Distance | |
18 Jan | Walsall Arboretum parkrun SB | 18:56 | 72.00 | 5km |
2019 | Result | WAVA | Distance | |
21 Dec | Perry Hall parkrun | 19:02 | 71.62 | 5km |
23 Nov | Walsall Arboretum parkrun | 18:18 | 74.49 | 5km |
26 Oct | Snowdonia Marathon | 3:09:46 | 66.57 | 26.2mi |
21 Sep | Midlands Men's 6-Stage Road Relays | 21:30 | 74.51 | 5.85km |
1 Sep | South Cheshire 20 | 2:09:19 | 73.26 | 20mi |
9 Jun | Aldridge 10K SB | 37:29 | 73.09 | 10km |
2 Jun | Great Midlands Fun Run SB | 52:23 | 72.79 | 8.5mi |
28 Apr | London Marathon PB | 2:43:00 | 76.91 | 26.2mi |
6 Apr | National Men's 12-Stage Road Relays - Long Leg | 31:07 | 76.08 | 5.38mi |
23 Mar | Midlands Men's 12-Stage Road Relays - Long Leg PB | 30:59 | 76.41 | 5.38mi |
17 Mar | Stafford Half Marathon SB | 1:18:15 | 76.41 | 13.1mi |
10 Mar | Knighton 20 SB | 2:05:14 | 75.08 | 20mi |
2 Mar | Cannon Hill parkrun, Birmingham SB | 17:43 | 76.38 | 5km |
16 Feb | Perry Hall parkrun | 18:37 | 72.69 | 5km |
26 Jan | Walsall Arboretum parkrun | 18:23 | 73.61 | 5km |
1 Jan | Sutton Park parkrun | 19:24 | 69.75 | 5km |
2018 | Result | WAVA | Distance | |
15 Dec | Sutton Park parkrun | 19:36 | 69.04 | 5km |
3 Nov | Cannon Hill parkrun, Birmingham | 18:57 | 71.41 | 5km |
13 Oct | Walsall Arboretum parkrun | 19:19 | 70.05 | 5km |
7 Oct | Shelton Striders 10k SB | 38:49 | 70.58 | 10km |
22 Sep | Midlands Men's 6-Stage Road Relays | 23:29 | 67.70 | 5.85km |
2 Sep | Little Aston 5 | 32:41 | 67.21 | 5mi |
11 Aug | Perry Hall parkrun | 19:56 | 67.89 | 5km |
15 Apr | Stafford Half Marathon SB | 1:25:14 | 69.68 | 13.1mi |
8 Apr | Action Heart 5 Mile Heartrun SB | 31:51 | 68.45 | 5mi |
10 Feb | Walsall Arboretum parkrun SB | 18:43 | 71.77 | 5km |
27 Jan | Walsall Arboretum parkrun | 18:55 | 71.01 | 5km |
2017 | Result | WAVA | Distance | |
18 Jun | Ironman 70.3 Staffordshire | 52:15 / 3:00:36 / 1:42:09 | 0.00 | 1.2miles/56miles/13.1miles |
4 Jun | Great Midlands Fun Run SB | 53:51 | 69.88 | 8.5mi |
23 Apr | London Marathon SB | 3:02:40 | 67.77 | 26.2mi |
12 Mar | Knighton 20 SB | 2:19:53 | 66.36 | 20mi |
2016 | Result | WAVA | Distance | |
29 Oct | Kingsbury Water parkrun SB | 19:19 | 69.04 | 5km |
24 Apr | London Marathon SB | 2:51:03 | 72.00 | 26.2mi |
16 Apr | Men's National 12 stage Relays- Long leg PB | 35:27 | 67.76 | 8.96km |
10 Apr | Belvoir Half Marathon SB | 1:22:13 | 71.44 | 13.1mi |
2 Apr | Midlands Men's 12-Stage Road Relays - Short Leg | 18:57 | 67.36 | 3mi |
6 Mar | Milton Keynes Festival of Running 20M SB | 2:17:16 | 67.29 | 20mi |
2015 | Result | WAVA | Distance | |
13 Dec | Keyworth Turkey Trot SB | 1:27:21 | 67.25 | 13.1mi |
17 Oct | Walsall Arboretum parkrun SB | 19:03 | 69.50 | 5km |
5 Apr | Massey Ferguson Easter 5 Race SB | 30:47 | 69.49 | 5mi |
8 Mar | Wrexham Marathon SB | 2:48:10 | 72.93 | 26.2mi |
2014 | Result | WAVA | Distance | |
5 Oct | Shelton Striders 10k SB | 36:18 | 73.69 | 10km |
28 Sep | Windsor Half Marathon | 1:23:18 | 70.22 | 13.1mi |
20 Sep | Midlands Men's 6-Stage Road Relays PB | 20:58 | 73.67 | 5.85km |
7 Sep | Kenilworth Half Marathon SB | 1:19:13 | 73.84 | 13.1mi |
20 Aug | Coventry Godiva Harriers - Autumnal 5 PB | 29:05 | 73.55 | 5mi |
13 Aug | Birmingham Rowheath 5k SB | 17:54 | 73.43 | 5km |
30 Jul | Midland Veterans League Match 4 North Division PB | 10:14 | 74.99 | 3000m |
19 Jul | kingsbury water park parkrun | 17:55 | 73.36 | 5km |
13 Jul | Coventry Northbrook 10k | 36:21 | 73.59 | 10km |
6 Jul | Serveline Midland League Division 4 5000m PB | 17:29 | 75.18 | 5000m |
2 Jul | Ryton Pools 5m | 29:23 | 72.80 | 5mi |
22 Jun | ASICS Arden 9 Mile Road Race PB | 53:25 | 74.07 | 9mi |
11 Jun | Shugborough Relays PB | 11:27 | 71.80 | 2mi |
7 Jun | The 10k Chase Challenge & 5k Charge Charge | 42:21 | 62.91 | 10km |
25 May | Vitality London 10,000 | 36:33 | 72.89 | 10km |
17 May | BMAF National Masters Open Road Relays PB | 17:21 | 72.57 | 3mi |
13 Apr | London Marathon SB | 2:48:50 | 72.40 | 26.2mi |
16 Mar | Stafford Half Marathon | 1:21:31 | 71.51 | 13.1mi |
9 Mar | Sub 4 Stafford 20 SB | 2:09:29 | 70.79 | 20mi |
25 Jan | Kingsbury Water parkrun | 18:31 | 70.52 | 5km |
2013 | Result | WAVA | Distance | |
21 Sep | Midlands Men's 6-Stage Road Relays SB | 21:07 | 72.73 | 5.85km |
15 Sep | Lake Vyrnwy Half Marathon | 1:19:20 | 73.48 | 13.1mi |
7 Sep | Kingsbury Water parkrun PB | 17:39 | 73.98 | 5km |
25 Aug | Ellesmere 10k SB | 37:39 | 70.76 | 10km |
14 Jul | Worcester Pitchcroft 10k | 37:51 | 70.39 | 10km |
19 Jun | Shugborough Relays SB | 11:50 | 69.48 | 2mi |
21 Apr | London Marathon SB | 2:47:16 | 72.88 | 26.2mi |
17 Mar | Ashby 20 PB | 2:03:55 | 73.78 | 20mi |
3 Mar | Droitwich Half Marathon PB | 1:17:24 | 75.12 | 13.1mi |
2012 | Result | WAVA | Distance | |
21 Oct | Great Birmingham Run SB | 1:17:56 | 74.61 | 13.1mi |
30 Sep | Robin Hood Half Marathon | 1:18:28 | 74.10 | 13.1mi |
2 Sep | Little Aston 5 SB | 29:20 | 72.32 | 5mi |
26 Aug | Ellesmere 10k PB | 35:58 | 73.83 | 10km |
10 Jun | Great Midlands Fun Run PB | 50:41 | 72.85 | 8.5mi |
22 Apr | London Marathon SB | 2:49:14 | 71.91 | 26.2mi |
2011 | Result | WAVA | Distance | |
9 Oct | Chester Marathon SB | 2:53:23 | 70.19 | 26.2mi |
11 Sep | Robin Hood Half Marathon | 1:19:44 | 72.80 | 13.1mi |
17 Jul | Worcester pitchcroft 10k SB | 36:57 | 71.68 | 10km |
5 Jun | Great Midlands Fun Run SB | 50:51 | 72.50 | 8.5mi |
17 Apr | London Marathon | 2:53:31 | 70.07 | 26.2mi |
20 Mar | Stafford Half Marathon SB | 1:18:39 | 73.73 | 13.1mi |
13 Mar | Sub 4 Stafford 20 SB | 2:05:18 | 72.77 | 20mi |
2010 | Result | WAVA | Distance | |
24 Oct | Birmingham Half Marathon SB | 1:19:11 | 73.23 | 13.1mi |
18 Jul | Worcester Pitchcroft 10k SB | 36:44 | 71.98 | 10km |
27 Jun | Prestwold 10K | 37:05 | 71.30 | 10km |
6 Jun | Great Midlands Fun Run SB | 53:36 | 68.73 | 8.5mi |
25 Apr | Shakespeare Marathon SB | 2:59:56 | 67.56 | 26.2mi |
11 Apr | Belvoir Half Marathon | 1:21:48 | 70.87 | 13.1mi |
14 Mar | Sub 4 Stafford 20 SB | 2:13:05 | 68.50 | 20mi |
9 Jan | Warwickshire XC Championship (Senior Men) | 37:52 | 66.14 | 9.5km |
2009 | Result | WAVA | Distance | |
13 Dec | Keyworth Turkey Trot SB | 1:22:41 | 70.12 | 13.1mi |
31 Oct | National Cross Country Relays | 19:10 | 67.12 | 5km |
24 Oct | Birmingham XC League ALL DIVISIONS (Senneleys Park) - 1 of 4 | 39:24 | 67.03 | 10km |
11 Oct | Birmingham Half Marathon | 1:22:48 | 70.02 | 13.1mi |
20 Sep | Little Aston 5 mile SB | 29:54 | 70.49 | 5mi |
19 Sep | Midlands Men's 6-Stage Road Relays SB | 22:06 | 68.59 | 5.85km |
6 Sep | Lichfield 10K | 38:02 | 69.44 | 10km |
2 Aug | Midland Track & Field League - Division 4, Meet 4 SB | 10:44 | 70.02 | 3000m |
4 Jul | Midland Track & Field League - Division 4, Meet 3 SB | 18:27 | 69.72 | 5000m |
28 Jun | Prestwold 10km | 38:01 | 69.47 | 10km |
7 Jun | Midland Track & Field League - Divsion 4, Meet 2 | 10:45 | 69.82 | 3000m |
31 May | Great Midlands Fun Run SB | 53:59 | 68.24 | 8.5mi |
17 May | Cure Leukaemia 10km Race | 38:55 | 67.84 | 10km |
10 May | Hinckley/Bosworth Half | 1:24:29 | 68.62 | 13.1mi |
18 Apr | National 12 Stage Road Relays Long Leg PB | 33:43 | 67.69 | 5.4mi |
15 Mar | Stafford Half Marathon | 1:24:14 | 68.83 | 13.1mi |
8 Mar | Florette Fradley 10k SB | 37:55 | 69.63 | 10km |
14 Feb | Birmingham and District XC League - Div 3 - Stafford Common | 43:28 | 60.74 | 10km |
17 Jan | Birmingham and District XC League - Div 3 - Nuneaton | 44:48 | 58.93 | 10km |
10 Jan | Warwickshire XC Championship (Senior Men) | 40:09 | 62.35 | 9.5km |
2008 | Result | WAVA | Distance | |
14 Dec | Keyworth Turkey Trot SB | 1:26:36 | 66.95 | 13.1mi |
6 Dec | Birmingham and District XC League - Div 3 - Droitwich | 45:52 | 57.56 | 10km |
25 Oct | Birmingham XC League R1 (Inc UKA UK Cross Challenge) | 43:21 | 60.90 | 10km |
5 Oct | Kenilworth Half Marathon | 1:34:56 | 61.07 | 13.1mi |
14 Sep | Robin Hood Marathon SB | 3:11:44 | 63.40 | 26.2mi |
13 Aug | Staffs Knot 5 Miler SB | 32:13 | 65.39 | 5mi |
1 Jun | Great Midlands Fun Run SB | 56:50 | 64.81 | 8.5mi |
27 Apr | Shakespeare Marathon | 3:17:44 | 61.48 | 26.2mi |
13 Apr | Seven Pools Run | 40:42 | 64.86 | 10km |
16 Mar | Stafford Half Marathon | 1:28:49 | 65.27 | 13.1mi |
9 Mar | Florette Fradley 10k SB | 40:37 | 65.00 | 10km |
20 Jan | Not the Roman IX PB | 50:55 | 62.95 | 12km |
2007 | Result | WAVA | Distance | |
9 Dec | Keyworth Turkey Trot | 1:32:55 | 62.39 | 13.1mi |
21 Oct | Coventry Half Marathon SB | 1:30:36 | 63.99 | 13.1mi |
16 Sep | Robin Hood Half Marathon | 1:32:54 | 62.41 | 13.1mi |
9 Sep | Lichfield 10k Road Race SB | 41:50 | 63.11 | 10km |
22 Jul | Chasewater 10K | 42:07 | 62.68 | 10km |
3 Jun | Great Midlands Fun Run SB | 1:02:11 | 59.24 | 8.5mi |
20 May | Hill West Schools | 43:07 | 61.23 | 10km |
1 Apr | 7 Pools Run | 42:49 | 61.66 | 10km |
25 Mar | Midlands Lung Run PB | 33:37 | 62.32 | 8km |
18 Feb | Tamworth Heart 10K | 43:00 | 61.40 | 10km |
2006 | Result | WAVA | Distance | |
10 Dec | Keyworth Turkey Trot SB | 1:37:20 | 59.56 | 13.1mi |
10 Sep | Lichfield 10K SB | 51:37 | 51.15 | 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 | 30 | 22 | 34 | 68 | 71 | 38 | 12 | 105 | 0 | 0 | 0 | 0 | 379 |
2024 | 102 | 12 | 28 | 60 | 144 | 98 | 52 | 130 | 0 | 0 | 0 | 0 | 627 |
2024 | 0 | 0 | 0 | 53 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 53 |
2023 | 0 | 0 | 0 | 15 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 22 | 41 |
2023 | 85 | 8 | 23 | 48 | 114 | 118 | 136 | 145 | 146 | 136 | 0 | 19 | 978 |
2023 | 0 | 0 | 0 | 59 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 59 |
2022 | 5 | 0 | 0 | 0 | 9 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 18 |
2022 | 229 | 201 | 202 | 170 | 175 | 96 | 250 | 120 | 195 | 134 | 168 | 126 | 2066 |
2021 | 0 | 0 | 0 | 9 | 0 | 13 | 5 | 0 | 0 | 4 | 0 | 0 | 31 |
2021 | 187 | 170 | 170 | 188 | 245 | 223 | 148 | 243 | 228 | 153 | 167 | 194 | 2316 |
2020 | 269 | 222 | 105 | 150 | 185 | 231 | 231 | 285 | 262 | 219 | 217 | 161 | 2537 |
2020 | 0 | 0 | 0 | 0 | 23 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 23 |
2019 | 287 | 291 | 322 | 255 | 162 | 117 | 199 | 257 | 220 | 206 | 126 | 186 | 2629 |
2018 | 0.3 | 2.6 | 3 | 4.3 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10.9 |
2018 | 180 | 185 | 134 | 109 | 55 | 37 | 118 | 146 | 216 | 211 | 204 | 216 | 1811 |
2017 | 0.8 | 2.9 | 6.6 | 1.7 | 7.5 | 6.5 | 0 | 0 | 0 | 0 | 0 | 0 | 26 |
2017 | 155 | 146 | 175 | 180 | 109 | 120 | 0 | 12 | 39 | 52 | 128 | 141 | 1257 |
2017 | 243 | 110 | 116 | 73 | 213 | 174 | 0 | 0 | 0 | 0 | 0 | 0 | 930 |
2016 | 252 | 232 | 254 | 182 | 102 | 82 | 116 | 87 | 102 | 200 | 139 | 80 | 1828 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 0 | 0 | 170 | 123 | 306 |
2015 | 388 | 289 | 118 | 114 | 70 | 70 | 110 | 51 | 179 | 201 | 209 | 70 | 1870 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 21 | 75 | 38 | 0 | 0 | 134 |
2014 | 270 | 273 | 291 | 122 | 207 | 191 | 207 | 217 | 237 | 77 | 163 | 222 | 2476 |
2013 | 235 | 254 | 296 | 150 | 82 | 184 | 121 | 214 | 158 | 104 | 81 | 141 | 2021 |
2012 | 262 | 271 | 309 | 170 | 146 | 150 | 195 | 193 | 204 | 146 | 146 | 83 | 2274 |
2011 | 246 | 244 | 249 | 122 | 151 | 139 | 268 | 312 | 271 | 105 | 181 | 167 | 2456 |
2010 | 237 | 217 | 260 | 158 | 140 | 134 | 132 | 77 | 186 | 191 | 184 | 103 | 2019 |
2009 | 166 | 169 | 172 | 181 | 205 | 146 | 174 | 194 | 181 | 130 | 177 | 130 | 2025 |
2009 | 0 | 0 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 |
2008 | 156 | 140 | 170 | 153 | 111 | 87 | 163 | 183 | 101 | 105 | 147 | 117 | 1632 |
2008 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 70 | 0 | 70 |
2007 | 131 | 95 | 101 | 130 | 137 | 142 | 137 | 150 | 116 | 150 | 144 | 80 | 1514 |
Mon 5th Aug
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Tue 6th Aug
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Wed 7th Aug
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Thu 8th Aug
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Fri 9th Aug
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Sat 10th Aug
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Sun 11th Aug
Aug 11
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Sets and reps - 3 x 10 (30)
- [x] Hamstrings - 36kg prone leg curl - [x] Triceps - 41kg seated dip - [x] Quads - 39kg hip abduction - [x] Biceps - 14kg arm curl - [x] Calves - 66kg calf press - [x] Chest - 32kg converging chest press - [x] Leg press - 52kg leg press - [x] Triceps - 32kg triceps extension - [x] Groin - 32kg hip Adduction - [x] Shoulders - 18kg converging shoulder press - [x] Quads - 39kg leg extension ![]() |
1) 1mi - 8:49(8:49/mi) 139/154bpm [1226b/mi] 106cal 6.8/8.06mph
2) 1mi - 8:55(8:55/mi) 153/159bpm [1364b/mi] 121cal 6.73/7.87mph 3) 1mi - 8:27(8:27/mi) 153/165bpm [1293b/mi] 113cal 7.1/8.29mph 4) 1mi - 7:55(7:55/mi) 159/167bpm [1259b/mi] 110cal 7.58/8.16mph 5) 1mi - 7:56(7:56/mi) 158/169bpm [1254b/mi] 109cal 7.56/8.7mph 6) 0.06mi - 28(7:54/mi) 149/151bpm [1177b/mi] 5cal 7.59/8.54mph ![]() |
1) 1mi - 9:21(9:21/mi) 134/152bpm [1253b/mi] 106cal 6.42/7.28mph
2) 1mi - 9:16(9:16/mi) 141/152bpm [1306b/mi] 110cal 6.48/7.37mph 3) 1mi - 9:03(9:03/mi) 140/146bpm [1267b/mi] 102cal 6.63/6.99mph 4) 1mi - 9:10(9:10/mi) 140/148bpm [1283b/mi] 99cal 6.55/7.01mph 5) 1mi - 8:34(8:34/mi) 142/150bpm [1216b/mi] 94cal 7/8.08mph 6) 0.04mi - 23(10:15/mi) 133/137bpm [1364b/mi] 2cal 5.85/7.06mph ![]()
Sets and reps - 3 x 10 (30)
- [x] Quads - 39kg leg extension - [x] Chest - 32kg converging chest press - [x] Calves - 66kg calf press - [x] Triceps - 32kg triceps extension - [x] Leg press - 52kg leg press - [x] Biceps - 14kg arm curl - [x] Quads - 39kg hip abduction - [x] Shoulders - 18kg converging shoulder press - [x] Groin - 32kg hip Adduction - [x] Triceps - 41kg seated dip - [x] Hamstrings - 36kg prone leg curl ![]() |
1) 1mi - 8:54(8:54/mi) 130/146bpm [1157b/mi] 97cal 6.74/7.58mph
2) 1mi - 8:25(8:25/mi) 151/163bpm [1270b/mi] 112cal 7.13/7.6mph 3) 1mi - 8:20(8:20/mi) 153/160bpm [1275b/mi] 112cal 7.2/7.58mph 4) 1mi - 8:41(8:41/mi) 155/162bpm [1346b/mi] 117cal 6.91/7.66mph 5) 1mi - 8:23(8:23/mi) 169/186bpm [1416b/mi] 124cal 7.16/8.14mph 6) 1mi - 8:25(8:25/mi) 164/173bpm [1380b/mi] 119cal 7.13/7.87mph 7) 0.14mi - 1:09(7:58/mi) 151/158bpm [1204b/mi] 13cal 7.53/7.99mph ![]() |
Sets and reps - 3 x 10 (30)
- [x] Hamstrings - 36kg prone leg curl - [x] Triceps - 32kg triceps extension - [x] Quads - 39kg hip abduction - [x] Biceps - 14kg arm curl - [x] Calves - 66kg calf press - [x] Triceps - 41kg seated dip - [x] Groin - 32kg hip Adduction - [x] Chest - 32kg converging chest press - [x] Leg press - 52kg leg press - [x] Shoulders - 18kg converging shoulder press - [x] Quads - 39kg leg extension ![]() |
1) 1mi - 9:14(9:14/mi) 129/145bpm [1191b/mi] 99cal 6.5/7.28mph
2) 1mi - 9:28(9:28/mi) 136/148bpm [1288b/mi] 105cal 6.34/7.83mph 3) 1mi - 8:54(8:54/mi) 145/153bpm [1290b/mi] 110cal 6.74/7.33mph 4) 1mi - 9:07(9:07/mi) 145/158bpm [1321b/mi] 109cal 6.59/7.1mph 5) 1mi - 8:40(8:40/mi) 148/154bpm [1283b/mi] 104cal 6.92/7.53mph 6) 0.03mi - 20(9:22/mi) 142/149bpm [1331b/mi] 3cal 6.4/7.18mph ![]() |
1) 0.62mi - 13:08(21:09/mi) 78/90bpm [1649b/mi] 61cal 57/73rpm 2.84/3.53mph
2) 0.62mi - 12:10(19:34/mi) 75/88bpm [1468b/mi] 58cal 59/66rpm 3.06/3.61mph 3) 0.21mi - 3:51(18:36/mi) 72/79bpm [1339b/mi] 19cal 60/65rpm 3.23/3.59mph ![]()
1) 0.62mi - 11:53(19:08/mi) 78/88bpm [1492b/mi] 58cal 58/64rpm 3.14/3.4mph
2) 0.11mi - 1:55(17:06/mi) 80/85bpm [1368b/mi] 10cal 59/64rpm 3.51/4.26mph ![]()
1) 0.62mi - 11:57(19:13/mi) 76/94bpm [1461b/mi] 59cal 54/65rpm 3.12/3.63mph
2) 0.62mi - 11:37(18:42/mi) 80/94bpm [1496b/mi] 63cal 59/68rpm 3.21/3.57mph 3) 0.62mi - 14:00(22:31/mi) 82/101bpm [1847b/mi] 63cal 47/65rpm 2.66/3.49mph 4) 0.62mi - 13:04(21:01/mi) 74/86bpm [1556b/mi] 60cal 48/67rpm 2.85/3.47mph 5) 0.16mi - 3:05(19:47/mi) 79/87bpm [1563b/mi] 16cal 52/62rpm 3.03/3.36mph ![]()
1) 1mi - 9:05(9:05/mi) 128/138bpm [1164b/mi] 97cal 6.6/7.35mph
2) 1mi - 8:37(8:37/mi) 139/148bpm [1197b/mi] 102cal 6.97/7.39mph 3) 1mi - 8:37(8:37/mi) 141/148bpm [1216b/mi] 101cal 6.96/7.33mph 4) 1mi - 8:46(8:46/mi) 142/149bpm [1244b/mi] 101cal 6.85/7.06mph 5) 1mi - 8:42(8:42/mi) 145/150bpm [1262b/mi] 102cal 6.89/7.39mph 6) 1mi - 8:31(8:31/mi) 147/154bpm [1251b/mi] 100cal 7.05/7.43mph 7) 1mi - 8:49(8:49/mi) 148/156bpm [1304b/mi] 104cal 6.81/7.16mph 8) 1mi - 8:36(8:36/mi) 148/157bpm [1274b/mi] 99cal 6.97/7.72mph 9) 1mi - 8:56(8:56/mi) 149/155bpm [1331b/mi] 103cal 6.72/7.39mph 10) 0.26mi - 2:20(9:03/mi) 151/154bpm [1368b/mi] 28cal 6.62/7.01mph ![]() |
Mon 12th Aug
Aug 12
|
Tue 13th Aug
Aug 13
|
Wed 14th Aug
Aug 14
|
Thu 15th Aug
Aug 15
|
Fri 16th Aug
Aug 16
|
Sat 17th Aug
Aug 17
|
Sun 18th Aug
Aug 18
|
1) 0.62mi - 11:37(18:42/mi) 79/94bpm [1478b/mi] 57cal 60/68rpm 3.21/3.59mph
2) 0.62mi - 11:05(17:50/mi) 77/93bpm [1374b/mi] 62cal 61/70rpm 3.36/4.07mph 3) 0.62mi - 15:45(25:20/mi) 73/91bpm [1849b/mi] 68cal 41/64rpm 2.37/3.55mph 4) 0.62mi - 11:14(18:04/mi) 66/81bpm [1193b/mi] 49cal 59/66rpm 3.32/3.7mph 5) 0.62mi - 11:19(18:12/mi) 74/95bpm [1347b/mi] 27cal 60/67rpm 3.3/3.76mph 6) 0.62mi - 10:58(17:39/mi) 66/80bpm [1165b/mi] 16cal 62/65rpm 3.4/3.67mph 7) 0.62mi - 10:57(17:37/mi) 69/89bpm [1215b/mi] 20cal 62/65rpm 3.41/3.72mph 8) 0.62mi - 11:37(18:42/mi) 76/90bpm [1421b/mi] 30cal 58/70rpm 3.21/3.97mph 9) 0.53mi - 9:39(18:16/mi) 73/90bpm [1334b/mi] 22cal 58/65rpm 3.28/3.67mph ![]()
Sets and reps - 3 x 10 (30)
- [x] Hamstrings - 36kg prone leg curl - [x] Chest - 32kg converging chest press - [x] Calves - 66kg calf press - [x] Biceps - 14kg arm curl - [x] Groin - 32kg hip Adduction - [x] Triceps - 32kg triceps extension - [x] Quads - 39kg hip abduction - [x] Triceps - 41kg seated dip - [x] Leg press - 52kg leg press - [x] Shoulders - 18kg converging shoulder press - [x] Quads - 39kg leg extension ![]() |
1) 0.62mi - 11:12(18:01/mi) 87/115bpm [1567b/mi] 57cal 58/73rpm 3.33/3.74mph
2) 0.62mi - 11:05(17:49/mi) 85/106bpm [1515b/mi] 62cal 57/67rpm 3.37/3.97mph 3) 0.62mi - 11:42(18:49/mi) 95/107bpm [1788b/mi] 63cal 57/67rpm 3.19/3.8mph 4) 0.62mi - 11:00(17:43/mi) 80/101bpm [1417b/mi] 52cal 58/66rpm 3.39/4.44mph 5) 0.62mi - 10:56(17:36/mi) 86/103bpm [1513b/mi] 40cal 62/66rpm 3.41/3.74mph 6) 0.62mi - 10:48(17:22/mi) 74/88bpm [1286b/mi] 25cal 62/65rpm 3.45/3.82mph 7) 0.62mi - 10:59(17:41/mi) 79/92bpm [1397b/mi] 31cal 61/68rpm 3.39/3.65mph 8) 0.62mi - 11:28(18:28/mi) 74/90bpm [1366b/mi] 27cal 60/77rpm 3.25/5.09mph 9) 0.51mi - 9:14(17:57/mi) 88/100bpm [1579b/mi] 36cal 57/65rpm 3.34/3.74mph ![]()
1) 1mi - 9:06(9:06/mi) 138/151bpm [1255b/mi] 108cal 6.6/7.68mph
2) 1mi - 8:35(8:35/mi) 147/155bpm [1261b/mi] 111cal 6.99/7.7mph 3) 1mi - 8:25(8:25/mi) 149/154bpm [1254b/mi] 109cal 7.13/7.64mph 4) 1mi - 8:37(8:37/mi) 154/160bpm [1327b/mi] 116cal 6.96/7.53mph 5) 1mi - 8:12(8:12/mi) 155/166bpm [1270b/mi] 109cal 7.32/8.7mph 6) 1mi - 7:49(7:49/mi) 159/167bpm [1244b/mi] 108cal 7.67/8.75mph 7) 0.12mi - 56(7:45/mi) 160/164bpm [1239b/mi] 12cal 7.75/9.08mph ![]() |
1) 0.62mi - 10:40(17:11/mi) 75/89bpm [1288b/mi] 57cal 60/68rpm 3.49/3.97mph
2) 0.62mi - 10:42(17:13/mi) 81/90bpm [1395b/mi] 61cal 61/67rpm 3.49/3.72mph 3) 0.62mi - 12:42(20:27/mi) 83/96bpm [1697b/mi] 64cal 54/77rpm 2.93/3.86mph 4) 0.62mi - 10:52(17:29/mi) 75/91bpm [1311b/mi] 48cal 59/66rpm 3.43/4.53mph 5) 0.62mi - 11:13(18:03/mi) 71/82bpm [1282b/mi] 21cal 61/65rpm 3.32/3.61mph 6) 0.62mi - 10:54(17:33/mi) 68/88bpm [1193b/mi] 18cal 63/66rpm 3.42/3.78mph 7) 0.62mi - 10:44(17:16/mi) 69/82bpm [1191b/mi] 19cal 63/67rpm 3.47/3.92mph 8) 0.62mi - 10:40(17:10/mi) 68/84bpm [1168b/mi] 19cal 62/68rpm 3.49/3.65mph 9) 0.24mi - 4:19(17:47/mi) 78/89bpm [1387b/mi] 12cal 61/124rpm 3.37/3.57mph ![]()
1) 1mi - 8:53(8:53/mi) 146/153bpm [1297b/mi] 116cal 6.76/7.81mph
2) 1mi - 9:00(9:00/mi) 151/163bpm [1358b/mi] 119cal 6.67/7.49mph 3) 1mi - 8:52(8:52/mi) 139/148bpm [1232b/mi] 97cal 6.77/7.2mph 4) 1mi - 9:07(9:07/mi) 136/149bpm [1240b/mi] 87cal 6.58/7.41mph 5) 1mi - 8:39(8:39/mi) 140/146bpm [1210b/mi] 89cal 6.94/8.31mph 6) 0.02mi - 13(8:37/mi) 136/139bpm [1172b/mi] 2cal 6.96/7.6mph ![]()
Sets and reps - 3 x 10 (30)
- [x] Quads - 39kg leg extension - [x] Shoulders - 18kg converging shoulder press - [x] Leg press - 52kg leg press - [x] Biceps - 14kg arm curl - [x] Quads - 39kg hip abduction - [x] Triceps - 32kg triceps extension - [x] Groin - 32kg hip Adduction - [x] Triceps - 41kg seated dip x - [x] Calves - 66kg calf press - [x] Chest - 32kg converging chest press - [x] Hamstrings - 36kg prone leg curl ![]() |
1) 1mi - 9:17(9:17/mi) 136/157bpm [1263b/mi] 107cal 6.46/8.29mph
2) 1mi - 9:10(9:10/mi) 157/168bpm [1440b/mi] 127cal 6.54/7.53mph 3) 1mi - 8:45(8:45/mi) 150/159bpm [1314b/mi] 115cal 6.85/7.51mph 4) 1mi - 9:31(9:31/mi) 150/158bpm [1427b/mi] 120cal 6.31/7.58mph 5) 1mi - 9:09(9:09/mi) 148/161bpm [1354b/mi] 106cal 6.56/7.6mph 6) 1mi - 8:25(8:25/mi) 149/157bpm [1255b/mi] 100cal 7.12/8.12mph 7) 0.12mi - 59(8:18/mi) 149/155bpm [1236b/mi] 11cal 7.23/8.52mph ![]() |
1) 0.62mi - 11:10(17:58/mi) 66/89bpm [1185b/mi] 61cal 59/68rpm 3.34/3.82mph
2) 0.62mi - 10:51(17:28/mi) 66/76bpm [1153b/mi] 33cal 62/67rpm 3.43/3.86mph 3) 0.62mi - 12:06(19:28/mi) 77/91bpm [1499b/mi] 34cal 53/65rpm 3.08/3.74mph 4) 0.62mi - 11:01(17:44/mi) 73/83bpm [1295b/mi] 24cal 59/67rpm 3.38/3.84mph 5) 0.62mi - 10:54(17:32/mi) 73/82bpm [1280b/mi] 24cal 61/68rpm 3.42/3.82mph 6) 0.62mi - 11:03(17:46/mi) 65/80bpm [1155b/mi] 16cal 61/65rpm 3.38/3.82mph 7) 0.62mi - 11:10(17:58/mi) 64/78bpm [1150b/mi] 16cal 61/69rpm 3.34/3.74mph 8) 0.62mi - 11:31(18:33/mi) 70/83bpm [1298b/mi] 22cal 56/70rpm 3.23/4.66mph 9) 0.52mi - 9:39(18:33/mi) 73/87bpm [1354b/mi] 22cal 54/65rpm 3.23/3.84mph ![]()
Sets and reps - 3 x 10 (30)
- [x] Leg press - 52kg leg press - [x] Triceps - 32kg triceps extension - [x] Quads - 39kg hip abduction - [x] Chest - 32kg converging chest press - [x] Hamstrings - 36kg prone leg curl - [x] Shoulders - 18kg converging shoulder press - [x] Calves - 66kg calf press - [x] Biceps - 18kg arm curl - [x] Groin - 32kg hip Adduction - [x] Triceps - 45kg seated dip - [x] Quads - 39kg leg extension ![]() |
1) 0.62mi - 13:28(21:41/mi) 64/75bpm [1388b/mi] 31cal 45/124rpm 2.77/4.66mph
2) 0.35mi - 6:38(18:46/mi) 65/77bpm [1220b/mi] 11cal 59/65rpm 3.2/3.57mph 3) 0.32mi - 6:50(21:07/mi) 67/79bpm [1415b/mi] 11cal 54/64rpm 2.84/3.57mph ![]()
1) 0.62mi - 11:53(19:08/mi) 67/83bpm [1282b/mi] 57cal 54/68rpm 3.14/10.69mph
2) 0.62mi - 11:46(18:57/mi) 74/104bpm [1402b/mi] 58cal 60/65rpm 3.17/3.59mph 3) 0.62mi - 10:43(17:15/mi) 70/80bpm [1208b/mi] 29cal 62/65rpm 3.48/3.97mph 4) 0.62mi - 11:52(19:07/mi) 70/76bpm [1338b/mi] 22cal 59/68rpm 3.14/3.51mph 5) 0.29mi - 5:18(18:17/mi) 72/81bpm [1317b/mi] 11cal 61/65rpm 3.28/3.57mph ![]()
1) 0.62mi - 13:20(21:28/mi) 62/78bpm [1331b/mi] 60cal 54/64rpm 2.79/3.44mph
2) 0.62mi - 13:57(22:28/mi) 69/87bpm [1550b/mi] 73cal 48/77rpm 2.67/3.8mph 3) 0.62mi - 13:26(21:37/mi) 76/116bpm [1643b/mi] 77cal 52/76rpm 2.78/3.65mph 4) 0.12mi - 3:01(25:30/mi) 60/68bpm [1530b/mi] 10cal 56/73rpm 2.35/3.01mph ![]()
1) 1mi - 8:53(8:53/mi) 133/146bpm [1182b/mi] 102cal 6.75/7.7mph
2) 1mi - 8:29(8:29/mi) 148/158bpm [1256b/mi] 110cal 7.07/7.97mph 3) 1mi - 8:09(8:09/mi) 156/167bpm [1271b/mi] 113cal 7.36/7.85mph 4) 1mi - 8:18(8:18/mi) 161/170bpm [1336b/mi] 117cal 7.23/8.39mph 5) 1mi - 7:52(7:52/mi) 168/173bpm [1321b/mi] 117cal 7.63/8.37mph 6) 0.08mi - 41(8:03/mi) 166/168bpm [1336b/mi] 9cal 7.46/8.58mph ![]() |
1) 1mi - 8:55(8:55/mi) 139/146bpm [1240b/mi] 107cal 6.73/8.72mph
2) 1mi - 8:47(8:47/mi) 137/150bpm [1203b/mi] 99cal 6.84/7.22mph 3) 1mi - 8:28(8:28/mi) 141/152bpm [1193b/mi] 99cal 7.09/7.49mph 4) 1mi - 8:43(8:43/mi) 147/155bpm [1282b/mi] 109cal 6.88/7.22mph 5) 1mi - 8:41(8:41/mi) 152/160bpm [1319b/mi] 114cal 6.91/7.26mph 6) 1mi - 8:09(8:09/mi) 151/164bpm [1232b/mi] 102cal 7.36/7.74mph 7) 1mi - 8:19(8:19/mi) 151/156bpm [1256b/mi] 101cal 7.21/7.56mph 8) 1mi - 8:36(8:36/mi) 153/163bpm [1315b/mi] 105cal 6.98/7.43mph 9) 1mi - 8:15(8:15/mi) 164/172bpm [1352b/mi] 117cal 7.27/7.78mph 10) 1mi - 7:58(7:58/mi) 166/172bpm [1323b/mi] 115cal 7.53/8.77mph 11) 0.08mi - 38(8:04/mi) 154/169bpm [1243b/mi] 6cal 7.43/8.79mph ![]() |
Mon 19th Aug
Aug 19
|
Tue 20th Aug
Aug 20
|
Wed 21st Aug
Aug 21
|
Thu 22nd Aug
Aug 22
|
Fri 23rd Aug
Aug 23
|
Sat 24th Aug
Aug 24
|
Sun 25th Aug
Aug 25
|
Sets and reps - 3 x 10 (30)
- [x] Hamstrings - 36kg prone leg curl - [x] Triceps - 45kg seated dip - [x] Groin - 32kg hip Adduction - [x] Biceps - 18kg arm curl - [x] Quads - 39kg hip abduction - [x] Shoulders - 18kg converging shoulder press - [x] Calves - 66kg calf press - [x] Chest - 32kg converging chest press - [x] Quads - 39kg leg extension - [x] Triceps - 32kg triceps extension - [x] Leg press - 52kg leg press ![]() |
1) 0.62mi - 10:22(16:41/mi) 79/89bpm [1318b/mi] 57cal 62/69rpm 3.6/4.19mph
2) 0.62mi - 10:29(16:53/mi) 81/94bpm [1367b/mi] 63cal 64/72rpm 3.55/4.26mph 3) 0.62mi - 11:28(18:28/mi) 87/108bpm [1606b/mi] 61cal 59/69rpm 3.25/3.84mph 4) 0.62mi - 11:19(18:13/mi) 66/82bpm [1203b/mi] 43cal 58/66rpm 3.29/3.86mph 5) 0.62mi - 10:30(16:54/mi) 73/87bpm [1234b/mi] 23cal 63/69rpm 3.55/3.76mph 6) 0.62mi - 10:52(17:29/mi) 76/95bpm [1329b/mi] 28cal 62/68rpm 3.43/3.86mph 7) 0.62mi - 10:39(17:09/mi) 79/91bpm [1355b/mi] 31cal 64/70rpm 3.5/4.24mph 8) 0.62mi - 10:32(16:57/mi) 66/88bpm [1119b/mi] 16cal 63/73rpm 3.54/3.8mph 9) 0.24mi - 4:08(17:16/mi) 68/84bpm [1174b/mi] 7cal 62/67rpm 3.47/3.61mph ![]()
1) 1mi - 8:40(8:40/mi) 134/149bpm [1162b/mi] 100cal 6.92/7.39mph
2) 1mi - 7:52(7:52/mi) 148/155bpm [1163b/mi] 104cal 7.63/8.25mph 3) 1mi - 7:44(7:44/mi) 155/162bpm [1199b/mi] 106cal 7.76/8.39mph 4) 1mi - 7:49(7:49/mi) 155/162bpm [1212b/mi] 107cal 7.67/8.1mph 5) 1mi - 7:49(7:49/mi) 165/171bpm [1291b/mi] 114cal 7.67/8.72mph 6) 1mi - 9:22(9:22/mi) 149/165bpm [1396b/mi] 110cal 6.41/8.43mph 7) 0.35mi - 3:03(8:49/mi) 151/156bpm [1331b/mi] 37cal 6.8/7.24mph ![]() |
1) 0.62mi - 10:45(17:17/mi) 74/94bpm [1280b/mi] 57cal 60/70rpm 3.47/4.01mph
2) 0.62mi - 10:27(16:49/mi) 75/89bpm [1261b/mi] 35cal 62/69rpm 3.57/4.07mph 3) 0.62mi - 11:02(17:45/mi) 83/104bpm [1473b/mi] 39cal 60/69rpm 3.38/4.11mph 4) 0.62mi - 10:56(17:36/mi) 84/102bpm [1478b/mi] 38cal 58/124rpm 3.41/5.85mph 5) 0.62mi - 10:32(16:57/mi) 73/84bpm [1237b/mi] 23cal 63/67rpm 3.54/4.32mph 6) 0.62mi - 10:56(17:35/mi) 67/79bpm [1178b/mi] 16cal 63/67rpm 3.41/3.84mph 7) 0.62mi - 10:20(16:37/mi) 68/80bpm [1130b/mi] 17cal 64/69rpm 3.61/4.13mph 8) 0.62mi - 10:47(17:20/mi) 75/88bpm [1301b/mi] 27cal 62/109rpm 3.46/4.66mph 9) 0.5mi - 8:16(16:30/mi) 72/83bpm [1188b/mi] 17cal 62/67rpm 3.64/3.95mph ![]()
1) 1mi - 8:55(8:55/mi) 137/149bpm [1221b/mi] 106cal 6.73/9.43mph
2) 1mi - 8:53(8:53/mi) 132/141bpm [1173b/mi] 94cal 6.75/7.18mph 3) 1mi - 9:02(9:02/mi) 137/144bpm [1237b/mi] 100cal 6.65/7.58mph 4) 1mi - 8:41(8:41/mi) 137/144bpm [1190b/mi] 91cal 6.91/7.26mph 5) 1mi - 8:52(8:52/mi) 139/145bpm [1233b/mi] 95cal 6.76/7.22mph 6) 0.26mi - 2:23(9:06/mi) 141/145bpm [1284b/mi] 26cal 6.59/7.08mph ![]()
Sets and reps - 3 x 10 (30)
- [x] Quads - 39kg leg extension - [x] Chest - 32kg converging chest press - [x] Calves - 66kg calf press - [x] Shoulders - 18kg converging shoulder press - [x] Leg press - 52kg leg press - [x] Triceps - 32kg triceps extension - [x] Quads - 39kg hip abduction - [x] Biceps - 18kg arm curl - [x] Groin - 32kg hip Adduction - [x] Triceps - 45kg seated dip - [x] Hamstrings - 36kg prone leg curl ![]() |
1) 0.62mi - 10:44(17:17/mi) 76/98bpm [1313b/mi] 58cal 61/68rpm 3.47/5.13mph
2) 0.62mi - 10:16(16:31/mi) 74/84bpm [1222b/mi] 61cal 62/68rpm 3.64/4.17mph 3) 0.62mi - 11:58(19:15/mi) 77/96bpm [1482b/mi] 62cal 55/65rpm 3.12/3.84mph 4) 0.62mi - 13:20(21:27/mi) 63/85bpm [1352b/mi] 52cal 49/67rpm 2.8/4.13mph 5) 0.62mi - 11:11(17:59/mi) 66/80bpm [1187b/mi] 18cal 60/67rpm 3.34/3.82mph 6) 0.62mi - 11:22(18:18/mi) 67/87bpm [1226b/mi] 20cal 62/79rpm 3.28/3.8mph 7) 0.62mi - 10:48(17:23/mi) 64/79bpm [1112b/mi] 16cal 62/121rpm 3.45/4.03mph 8) 0.62mi - 10:54(17:32/mi) 64/83bpm [1122b/mi] 16cal 59/67rpm 3.42/3.9mph 9) 0.34mi - 5:36(16:30/mi) 78/92bpm [1287b/mi] 16cal 61/67rpm 3.64/3.8mph ![]() |
1) 0.5mi - 8:43(17:18/mi) 68/87bpm [1176b/mi] 32cal 63/67rpm 3.47/4.09mph
2) 0.62mi - 10:28(16:51/mi) 68/79bpm [1145b/mi] 19cal 62/68rpm 3.56/3.95mph 3) 0.62mi - 10:10(16:22/mi) 70/83bpm [1146b/mi] 20cal 63/67rpm 3.66/4.4mph 4) 0.62mi - 10:58(17:38/mi) 65/75bpm [1147b/mi] 16cal 60/67rpm 3.4/4.22mph 5) 0.49mi - 8:50(18:09/mi) 67/84bpm [1216b/mi] 15cal 57/105rpm 3.31/3.97mph ![]()
1) 0.62mi - 15:15(24:32/mi) 84/106bpm [2061b/mi] 70cal 39/73rpm 2.44/4.38mph
2) 0.62mi - 9:57(16:00/mi) 71/85bpm [1136b/mi] 36cal 63/69rpm 3.75/4.32mph 3) 0.62mi - 11:24(18:21/mi) 79/99bpm [1450b/mi] 34cal 57/68rpm 3.27/4.07mph 4) 0.62mi - 10:27(16:50/mi) 74/89bpm [1245b/mi] 23cal 58/109rpm 3.57/4.47mph 5) 0.14mi - 2:30(17:15/mi) 82/95bpm [1415b/mi] 8cal 60/66rpm 3.48/3.86mph ![]()
Sets and reps - 3 x 10 (30)
- [ ] Groin - 32kg hip Adduction - [x] Triceps - 45kg seated dip - [x] Hamstrings - 36kg prone leg curl - [x] Biceps - 18kg arm curl - [x] Quads - 39kg hip abduction - [x] Triceps - 32kg triceps extension - [x] Leg press - 52kg leg press - [x] Shoulders - 18kg converging shoulder press - [x] Calves - 66kg calf press - [x] Chest - 32kg converging chest press - [x] Quads - 43.6kg leg extension ![]() |
1) 0.62mi - 10:56(17:36/mi) 78/100bpm [1373b/mi] 69cal 62/67rpm 3.41/3.74mph
2) 0.62mi - 10:28(16:50/mi) 80/97bpm [1347b/mi] 56cal 62/70rpm 3.56/4.03mph 3) 0.62mi - 10:36(17:03/mi) 79/93bpm [1347b/mi] 57cal 61/67rpm 3.52/3.86mph 4) 0.62mi - 13:17(21:23/mi) 76/90bpm [1625b/mi] 64cal 48/68rpm 2.81/3.92mph 5) 0.62mi - 10:57(17:37/mi) 87/100bpm [1533b/mi] 71cal 58/67rpm 3.4/3.97mph 6) 0.04mi - 45(17:03/mi) 93/97bpm [1586b/mi] 4cal 60/63rpm 3.52/3.42mph ![]()
1) 1mi - 9:14(9:14/mi) 134/142bpm [1237b/mi] 103cal 6.5/7.45mph
2) 1mi - 8:52(8:52/mi) 131/142bpm [1162b/mi] 93cal 6.76/7.03mph 3) 1mi - 8:41(8:41/mi) 132/142bpm [1146b/mi] 88cal 6.91/7.66mph 4) 1mi - 8:31(8:31/mi) 139/144bpm [1185b/mi] 97cal 7.04/7.35mph 5) 1mi - 8:39(8:39/mi) 146/156bpm [1263b/mi] 108cal 6.94/7.6mph 6) 1mi - 8:44(8:44/mi) 145/159bpm [1266b/mi] 102cal 6.87/7.41mph 7) 1mi - 8:42(8:42/mi) 145/162bpm [1261b/mi] 99cal 6.9/7.89mph 8) 0.03mi - 14(8:56/mi) 145/145bpm [1294b/mi] 2cal 6.72/6.32mph ![]() |
1) 0.62mi - 14:08(22:45/mi) 80/99bpm [1820b/mi] 68cal 44/72rpm 2.64/4.03mph
2) 0.62mi - 11:22(18:17/mi) 93/131bpm [1701b/mi] 85cal 55/71rpm 3.28/4.53mph 3) 0.62mi - 11:58(19:16/mi) 103/126bpm [1984b/mi] 81cal 56/77rpm 3.12/4.09mph 4) 0.62mi - 11:29(18:29/mi) 112/122bpm [2071b/mi] 68cal 62/69rpm 3.25/3.97mph 5) 0.62mi - 11:12(18:01/mi) 87/114bpm [1567b/mi] 61cal 60/70rpm 3.33/4.19mph 6) 0.62mi - 10:26(16:48/mi) 76/85bpm [1276b/mi] 59cal 64/67rpm 3.57/4.15mph 7) 0.62mi - 10:10(16:22/mi) 75/85bpm [1227b/mi] 40cal 65/67rpm 3.67/3.95mph 8) 0.62mi - 11:20(18:14/mi) 88/100bpm [1605b/mi] 45cal 59/72rpm 3.29/3.97mph 9) 0.62mi - 11:06(17:52/mi) 75/96bpm [1340b/mi] 29cal 58/67rpm 3.36/4.13mph 10) 0.59mi - 9:52(16:36/mi) 67/80bpm [1112b/mi] 16cal 63/69rpm 3.61/3.88mph ![]()
1) 1mi - 9:06(9:06/mi) 136/146bpm [1238b/mi] 110cal 6.59/7.2mph
2) 1mi - 8:58(8:58/mi) 143/151bpm [1282b/mi] 108cal 6.69/7.91mph 3) 1mi - 8:49(8:49/mi) 141/152bpm [1242b/mi] 104cal 6.81/7.99mph 4) 1mi - 8:47(8:47/mi) 139/159bpm [1221b/mi] 96cal 6.83/7.87mph 5) 1mi - 8:35(8:35/mi) 148/161bpm [1269b/mi] 108cal 6.99/7.58mph 6) 1mi - 8:35(8:35/mi) 147/153bpm [1261b/mi] 103cal 6.99/7.43mph 7) 1mi - 8:15(8:15/mi) 138/145bpm [1139b/mi] 72cal 7.27/7.93mph 8) 1mi - 8:18(8:18/mi) 141/150bpm [1169b/mi] 78cal 7.23/7.41mph 9) 1mi - 8:28(8:28/mi) 144/158bpm [1220b/mi] 87cal 7.08/7.39mph 10) 1mi - 8:45(8:45/mi) 146/161bpm [1279b/mi] 93cal 6.85/7.1mph 11) 1mi - 8:43(8:43/mi) 148/158bpm [1291b/mi] 95cal 6.88/7.62mph 12) 1mi - 8:42(8:42/mi) 148/155bpm [1288b/mi] 91cal 6.89/7.62mph 13) 0.24mi - 2:11(8:56/mi) 147/153bpm [1312b/mi] 22cal 6.72/7.26mph ![]() |
Mon 26th Aug
Aug 26
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Tue 27th Aug
Aug 27
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Wed 28th Aug
Aug 28
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Thu 29th Aug
Aug 29
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Fri 30th Aug
Aug 30
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Sat 31st Aug
Aug 31
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Sun 1st Sep
Sep 1
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1) 0.62mi - 11:02(17:45/mi) 100/107bpm [1774b/mi] 61cal 62/67rpm 3.38/3.92mph
2) 0.62mi - 11:21(18:16/mi) 96/106bpm [1753b/mi] 60cal 61/66rpm 3.28/3.88mph 3) 0.62mi - 11:44(18:53/mi) 92/102bpm [1737b/mi] 63cal 59/64rpm 3.18/3.92mph 4) 0.62mi - 11:35(18:39/mi) 94/106bpm [1753b/mi] 63cal 55/65rpm 3.22/4.36mph 5) 0.62mi - 10:58(17:40/mi) 84/104bpm [1483b/mi] 65cal 60/67rpm 3.4/3.7mph 6) 0.62mi - 11:00(17:42/mi) 81/92bpm [1433b/mi] 59cal 62/68rpm 3.39/3.95mph 7) 0.62mi - 10:46(17:19/mi) 82/90bpm [1420b/mi] 52cal 63/67rpm 3.47/3.65mph 8) 0.62mi - 11:13(18:02/mi) 75/86bpm [1353b/mi] 56cal 60/66rpm 3.33/3.8mph 9) 0.49mi - 8:16(16:45/mi) 71/85bpm [1190b/mi] 41cal 59/67rpm 3.58/4.15mph ![]()
Sets and reps - 3 x 10 (30)
- [x] Quads - 45kg leg extension - [x] Chest - 32kg converging chest press - [x] Leg press - 52kg leg press - [x] Shoulders - 18kg converging shoulder press - [x] Quads - 39kg hip abduction - [x] Biceps - 18kg arm curl - [x] Hamstrings - 36kg prone leg curl - [x] Triceps - 45kg seated dip - [x] Calves - 66kg calf press - [x] Triceps - 32kg triceps extension - [x] Groin - 32kg hip Adduction ![]() |
1) 0.62mi - 10:08(16:18/mi) 87/102bpm [1419b/mi] 58cal 62/70rpm 3.68/4.55mph
2) 0.62mi - 9:48(15:47/mi) 95/108bpm [1499b/mi] 66cal 64/71rpm 3.8/4.38mph 3) 0.62mi - 10:44(17:17/mi) 96/108bpm [1658b/mi] 62cal 58/69rpm 3.47/3.92mph 4) 0.62mi - 10:02(16:09/mi) 96/107bpm [1550b/mi] 66cal 61/70rpm 3.72/4.72mph 5) 0.62mi - 10:47(17:21/mi) 80/99bpm [1387b/mi] 61cal 62/66rpm 3.46/4.05mph 6) 0.62mi - 11:31(18:32/mi) 70/89bpm [1297b/mi] 40cal 60/66rpm 3.24/3.57mph 7) 0.62mi - 11:10(17:58/mi) 81/89bpm [1455b/mi] 34cal 59/65rpm 3.34/3.84mph 8) 0.11mi - 2:01(18:53/mi) 79/84bpm [1492b/mi] 5cal 59/65rpm 3.18/3.49mph ![]()
1) 1mi - 8:42(8:42/mi) 130/144bpm [1132b/mi] 97cal 6.89/7.43mph
2) 1mi - 8:26(8:26/mi) 140/151bpm [1182b/mi] 104cal 7.11/7.39mph 3) 1mi - 7:30(7:30/mi) 151/159bpm [1131b/mi] 102cal 8.01/8.27mph 4) 1mi - 7:33(7:33/mi) 158/165bpm [1194b/mi] 108cal 7.94/8.33mph 5) 1mi - 7:39(7:39/mi) 167/172bpm [1278b/mi] 115cal 7.84/8.29mph 6) 1mi - 7:28(7:28/mi) 169/176bpm [1261b/mi] 114cal 8.04/8.47mph 7) 1mi - 8:23(8:23/mi) 169/178bpm [1417b/mi] 127cal 7.15/7.68mph 8) 0.01mi - 5(8:12/mi) 166/167bpm [1361b/mi] 1cal 7.31/6.93mph ![]() |
1) 0.62mi - 11:02(17:45/mi) 72/84bpm [1278b/mi] 61cal 58/68rpm 3.38/6.64mph
2) 0.62mi - 10:49(17:25/mi) 71/85bpm [1237b/mi] 44cal 61/68rpm 3.44/3.9mph 3) 0.62mi - 11:42(18:50/mi) 74/94bpm [1394b/mi] 29cal 58/66rpm 3.19/4.01mph 4) 0.62mi - 14:34(23:26/mi) 70/88bpm [1641b/mi] 29cal 42/73rpm 2.56/4.7mph 5) 0.62mi - 10:53(17:32/mi) 66/75bpm [1157b/mi] 16cal 63/67rpm 3.42/3.82mph 6) 0.62mi - 10:35(17:02/mi) 67/80bpm [1142b/mi] 18cal 63/67rpm 3.52/3.78mph 7) 0.62mi - 10:29(16:52/mi) 65/76bpm [1096b/mi] 16cal 62/67rpm 3.56/4.82mph 8) 0.62mi - 10:54(17:32/mi) 65/76bpm [1140b/mi] 17cal 61/69rpm 3.42/4.24mph 9) 0.55mi - 12:15(22:23/mi) 64/75bpm [1433b/mi] 18cal 45/67rpm 2.68/3.76mph ![]()
1) 1mi - 9:03(9:03/mi) 132/140bpm [1195b/mi] 105cal 6.63/7.74mph
2) 1mi - 8:53(8:53/mi) 138/148bpm [1226b/mi] 104cal 6.76/8.18mph 3) 1mi - 8:20(8:20/mi) 145/153bpm [1209b/mi] 106cal 7.19/7.7mph 4) 1mi - 8:43(8:43/mi) 147/159bpm [1281b/mi] 110cal 6.89/7.6mph 5) 1mi - 8:10(8:10/mi) 151/158bpm [1233b/mi] 108cal 7.35/7.87mph 6) 0.09mi - 45(8:19/mi) 145/152bpm [1206b/mi] 8cal 7.21/7.78mph ![]()
Sets and reps - 3 x 10 (30)
- [ ] Groin - 32kg hip Adduction - [x] Chest - 23kg pectoral fly - [x] Triceps - 32kg triceps extension - [x] Calves - 66kg calf press - [x] Triceps - 45kg seated dip - [x] Hamstrings - 36kg prone leg curl - [x] Biceps - 18kg arm curl - [x] Quads - 39kg hip abduction - [x] Shoulders - 18kg converging shoulder press - [x] Leg press - 52kg leg press - [x] Chest - 32kg converging chest press - [x] Quads - 45kg leg extension ![]() |
1) 0.62mi - 10:58(17:39/mi) 75/87bpm [1323b/mi] 69cal 56/77rpm 3.4/5.61mph
2) 0.62mi - 10:37(17:05/mi) 74/87bpm [1264b/mi] 62cal 62/69rpm 3.51/4.09mph 3) 0.62mi - 11:25(18:23/mi) 76/86bpm [1397b/mi] 61cal 56/68rpm 3.26/3.99mph 4) 0.62mi - 11:05(17:51/mi) 75/85bpm [1339b/mi] 58cal 56/66rpm 3.36/3.99mph 5) 0.62mi - 10:54(17:32/mi) 72/86bpm [1263b/mi] 24cal 62/66rpm 3.42/3.82mph 6) 0.62mi - 10:59(17:41/mi) 67/83bpm [1185b/mi] 18cal 62/66rpm 3.39/3.61mph 7) 0.62mi - 10:47(17:21/mi) 75/87bpm [1301b/mi] 26cal 61/68rpm 3.46/3.88mph 8) 0.62mi - 11:15(18:06/mi) 71/84bpm [1285b/mi] 22cal 58/69rpm 3.32/4.11mph 9) 0.5mi - 8:30(16:50/mi) 73/91bpm [1229b/mi] 20cal 62/67rpm 3.56/4.11mph ![]() |
Sets and reps - 3 x 10 (30)
- [x] Quads - 45kg leg extension - [x] Chest - 32kg converging chest press - [x] Leg press - 52kg leg press - [x] Shoulders - 18kg converging shoulder press - [x] Quads - 39kg hip abduction - [x] Biceps - 18kg arm curl - [x] Hamstrings - 36kg prone leg curl - [x] Triceps - 45kg seated dip - [x] Calves - 66kg calf press - [x] Triceps - 32kg triceps extension - [x] Groin - 32kg hip Adduction - [x] Chest - 27kg pectoral fly ![]() |
1) 0.62mi - 10:56(17:35/mi) 110/141bpm [1934b/mi] 75cal 57/101rpm 3.41/4.01mph
2) 0.62mi - 8:48(14:10/mi) 102/136bpm [1445b/mi] 62cal 67/71rpm 4.23/4.88mph 3) 0.62mi - 8:45(14:05/mi) 95/110bpm [1338b/mi] 64cal 68/71rpm 4.26/4.53mph 4) 0.62mi - 9:33(15:22/mi) 73/95bpm [1122b/mi] 23cal 65/69rpm 3.91/4.42mph 5) 0.62mi - 9:09(14:44/mi) 80/94bpm [1178b/mi] 26cal 66/70rpm 4.07/4.28mph 6) 0.62mi - 9:26(15:10/mi) 91/108bpm [1380b/mi] 40cal 65/69rpm 3.95/4.28mph 7) 0.62mi - 9:44(15:40/mi) 83/96bpm [1301b/mi] 31cal 63/69rpm 3.83/4.22mph 8) 0.62mi - 9:55(15:57/mi) 80/98bpm [1276b/mi] 29cal 62/68rpm 3.76/4.24mph 9) 0.62mi - 10:10(16:22/mi) 82/96bpm [1342b/mi] 32cal 60/67rpm 3.67/4.07mph 10) 0.62mi - 10:44(17:17/mi) 83/105bpm [1435b/mi] 36cal 55/67rpm 3.47/3.86mph 11) 0.62mi - 9:35(15:26/mi) 75/88bpm [1157b/mi] 23cal 64/69rpm 3.89/4.34mph 12) 0.62mi - 8:29(13:39/mi) 101/133bpm [1379b/mi] 54cal 67/81rpm 4.39/5.36mph 13) 0.62mi - 8:33(13:46/mi) 108/144bpm [1486b/mi] 60cal 66/73rpm 4.36/4.86mph 14) 0.62mi - 9:01(14:30/mi) 107/146bpm [1552b/mi] 58cal 65/73rpm 4.14/4.8mph 15) 0.62mi - 8:50(14:14/mi) 76/101bpm [1081b/mi] 19cal 66/70rpm 4.22/4.63mph 16) 0.62mi - 10:05(16:13/mi) 106/145bpm [1720b/mi] 59cal 59/71rpm 3.7/4.36mph 17) 0.2mi - 3:28(17:06/mi) 83/94bpm [1419b/mi] 9cal 61/67rpm 3.51/3.82mph ![]()
1) 1mi - 8:26(8:26/mi) 142/153bpm [1197b/mi] 105cal 7.12/8.06mph
2) 1mi - 8:22(8:22/mi) 143/150bpm [1196b/mi] 106cal 7.17/7.76mph 3) 1mi - 8:17(8:17/mi) 143/150bpm [1184b/mi] 102cal 7.25/7.39mph 4) 1mi - 8:11(8:11/mi) 149/157bpm [1220b/mi] 108cal 7.33/7.99mph 5) 1mi - 8:04(8:04/mi) 157/168bpm [1266b/mi] 115cal 7.44/7.89mph 6) 1mi - 7:55(7:55/mi) 161/169bpm [1275b/mi] 114cal 7.58/8.22mph 7) 1mi - 7:34(7:34/mi) 167/175bpm [1262b/mi] 114cal 7.94/8.6mph 8) 0mi - 2(5:32/mi) 170/170bpm [941b/mi] 10.84/7.31mph ![]() |
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