Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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8.1mi ,
1:32:00
Run - Tempo
Split Summary === 1) 0.82mi - 10:00(12:14/mi) 121/137bpm [1480b/mi] 108cal 195/W 4.91/5.81mph 2) 1.24mi - 12:00(9:42/mi) 147/161bpm [1426b/mi] 163cal 268/W 6.18/6.68mph 3) 0.4mi - 6:00(14:58/mi) 121/151bpm [1812b/mi] 61cal 174/W 4.01/6.16mph 4) 1.32mi - 12:00(9:06/mi) 153/163bpm [1393b/mi] 172cal 289/W 6.6/7.43mph 5) 0.39mi - 6:00(15:35/mi) 121/152bpm [1885b/mi] 57cal 171/W 3.85/6.5mph 6) 1.28mi - 12:00(9:25/mi) 153/162bpm [1440b/mi] 167cal 280/W 6.37/6.93mph 7) 0.36mi - 6:00(16:28/mi) 122/152bpm [2009b/mi] 54cal 163/W 3.64/6.14mph 8) 1.23mi - 12:00(9:46/mi) 147/155bpm [1436b/mi] 163cal 268/W 6.14/6.82mph 9) 0.37mi - 6:00(16:06/mi) 116/147bpm [1867b/mi] 54cal 159/W 3.73/5.82mph 10) 0.68mi - 10:00(14:41/mi) 125/147bpm [1834b/mi] 97cal 186/W 4.09/5.5mph
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0mi ,
48:48
Cross - Strength
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8.5mi ,
1:32:00
Run - Tempo
Split Summary === 1) 0.77mi - 10:00(12:59/mi) 120/146bpm [1559b/mi] 104cal 190/W 4.62/6.27mph 2) 1.28mi - 12:00(9:23/mi) 154/161bpm [1446b/mi] 166cal 284/W 6.39/6.99mph 3) 0.41mi - 6:00(14:32/mi) 121/157bpm [1758b/mi] 60cal 175/W 4.13/6.99mph 4) 1.35mi - 12:00(8:52/mi) 152/160bpm [1349b/mi] 178cal 294/W 6.76/8.16mph 5) 0.37mi - 6:00(16:11/mi) 126/150bpm [2039b/mi] 53cal 160/W 3.71/7.08mph 6) 1.37mi - 12:00(8:47/mi) 153/163bpm [1343b/mi] 178cal 301/W 6.84/7.85mph 7) 0.36mi - 6:00(16:46/mi) 122/149bpm [2045b/mi] 54cal 164/W 3.58/6.74mph 8) 1.39mi - 12:00(8:39/mi) 152/161bpm [1315b/mi] 179cal 297/W 6.95/7.46mph 9) 0.39mi - 6:00(15:18/mi) 127/164bpm [1943b/mi] 57cal 180/W 3.92/7.31mph 10) 0.76mi - 10:00(13:09/mi) 129/149bpm [1696b/mi] 107cal 207/W 4.57/7.06mph
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8.6mi ,
1:32:00
Run - Tempo
Split Summary === 1) 0.81mi - 10:00(12:18/mi) 122/144bpm [1501b/mi] 110cal 198/W 4.87/6.03mph 2) 1.35mi - 12:00(8:53/mi) 156/163bpm [1387b/mi] 174cal 291/W 6.76/7.24mph 3) 0.41mi - 6:00(14:37/mi) 128/160bpm [1871b/mi] 60cal 181/W 4.1/7.26mph 4) 1.38mi - 12:00(8:42/mi) 155/165bpm [1349b/mi] 180cal 304/W 6.88/7.82mph 5) 0.41mi - 6:00(14:39/mi) 126/160bpm [1847b/mi] 57cal 174/W 4.1/7.17mph 6) 1.32mi - 12:00(9:06/mi) 151/162bpm [1375b/mi] 173cal 303/W 6.58/7.99mph 7) 0.4mi - 6:00(15:11/mi) 127/157bpm [1929b/mi] 57cal 157/W 3.95/6.82mph 8) 1.33mi - 12:00(9:00/mi) 151/161bpm [1359b/mi] 172cal 293/W 6.66/7.48mph 9) 0.42mi - 6:00(14:11/mi) 124/159bpm [1758b/mi] 59cal 171/W 4.24/7.33mph 10) 0.78mi - 10:00(12:50/mi) 126/144bpm [1617b/mi] 106cal 199/W 4.68/5.89mph
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6.3mi ,
1:15:08
Run - General
Split Summary === 1) 1mi - 12:31(12:31/mi) 121/143bpm [1514b/mi] 135cal 195/W 4.8/6.13mph 2) 1mi - 11:29(11:29/mi) 132/144bpm [1515b/mi] 134cal 227/W 5.23/5.61mph 3) 1mi - 11:20(11:20/mi) 134/144bpm [1519b/mi] 135cal 230/W 5.29/5.51mph 4) 1mi - 11:32(11:32/mi) 134/140bpm [1546b/mi] 136cal 228/W 5.2/5.57mph 5) 1mi - 11:17(11:17/mi) 135/144bpm [1523b/mi] 135cal 233/W 5.31/5.81mph 6) 1mi - 11:34(11:34/mi) 136/150bpm [1573b/mi] 136cal 235/W 5.19/5.61mph 7) 0.32mi - 5:25(16:44/mi) 124/139bpm [2074b/mi] 48cal 150/W 3.59/5.34mph
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0mi ,
29:05
Cross - Strength
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10mi ,
1:50:00
Run - Tempo
Split Summary === 1) 0.78mi - 10:00(12:46/mi) 111/139bpm [1418b/mi] 106cal 196/W 4.7/5.87mph 2) 1.59mi - 15:00(9:24/mi) 147/156bpm [1383b/mi] 203cal 283/W 6.37/7.15mph 3) 0.52mi - 7:30(14:20/mi) 118/151bpm [1692b/mi] 74cal 176/W 4.18/6.9mph 4) 1.62mi - 15:00(9:15/mi) 153/161bpm [1414b/mi] 213cal 289/W 6.48/7.77mph 5) 0.52mi - 7:30(14:31/mi) 120/158bpm [1742b/mi] 74cal 176/W 4.13/6.54mph 6) 1.59mi - 15:00(9:25/mi) 152/164bpm [1430b/mi] 210cal 277/W 6.37/6.84mph 7) 0.51mi - 7:30(14:42/mi) 120/154bpm [1764b/mi] 72cal 173/W 4.08/6.45mph 8) 1.6mi - 15:00(9:21/mi) 150/157bpm [1403b/mi] 210cal 279/W 6.41/7.04mph 9) 0.52mi - 7:30(14:27/mi) 120/152bpm [1734b/mi] 72cal 174/W 4.15/6.39mph 10) 0.76mi - 10:00(13:12/mi) 123/140bpm [1624b/mi] 105cal 201/W 4.55/6.97mph
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Wed 28th Feb
Feb 28
|
Thu 29th Feb
Feb 29
|
Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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3.3mi ,
40:06
Run - Recovery Run
Split Summary === 1) 1mi - 12:15(12:16/mi) 124/133bpm [1520b/mi] 134cal 205/W 4.89/5.54mph 2) 1mi - 12:13(12:13/mi) 126/133bpm [1540b/mi] 135cal 212/W 4.91/5.3mph 3) 1mi - 12:31(12:31/mi) 129/141bpm [1614b/mi] 137cal 217/W 4.8/5.3mph 4) 0.25mi - 3:06(12:18/mi) 138/145bpm [1697b/mi] 33cal 220/W 4.87/5.06mph
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9.9mi ,
1:50:00
Run - Tempo
Split Summary === 1) 0.77mi - 10:00(12:55/mi) 122/142bpm [1575b/mi] 105cal 192/W 4.65/6.27mph 2) 1.66mi - 15:00(9:02/mi) 154/161bpm [1392b/mi] 213cal 286/W 6.64/7.12mph 3) 0.53mi - 7:30(14:08/mi) 125/162bpm [1766b/mi] 73cal 174/W 4.25/6.88mph 4) 1.59mi - 15:00(9:25/mi) 151/162bpm [1422b/mi] 207cal 280/W 6.37/7.08mph 5) 0.51mi - 7:30(14:50/mi) 119/156bpm [1765b/mi] 71cal 173/W 4.04/6.88mph 6) 1.49mi - 15:00(10:04/mi) 150/158bpm [1510b/mi] 199cal 267/W 5.97/7.22mph 7) 0.49mi - 7:30(15:11/mi) 124/152bpm [1882b/mi] 69cal 171/W 3.95/6.28mph 8) 1.58mi - 15:00(9:31/mi) 151/158bpm [1436b/mi] 206cal 274/W 6.3/7.12mph 9) 0.51mi - 7:30(14:48/mi) 118/151bpm [1746b/mi] 69cal 167/W 4.05/6.01mph 10) 0.77mi - 10:00(12:59/mi) 131/150bpm [1701b/mi] 103cal 196/W 4.62/5.76mph
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0mi ,
48:20
Cross - Strength
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12.8mi ,
2:30:08
Run - Long Run
Split Summary === 1) 1mi - 13:14(13:14/mi) 107/128bpm [1417b/mi] 130cal 188/W 4.53/6.05mph 2) 1mi - 11:45(11:45/mi) 128/136bpm [1505b/mi] 133cal 221/W 5.11/5.47mph 3) 1mi - 11:24(11:24/mi) 130/137bpm [1481b/mi] 132cal 227/W 5.26/5.46mph 4) 1mi - 11:23(11:23/mi) 134/140bpm [1524b/mi] 135cal 236/W 5.27/5.68mph 5) 1mi - 11:58(11:58/mi) 139/153bpm [1664b/mi] 135cal 245/W 5.02/5.31mph 6) 1mi - 11:15(11:15/mi) 137/154bpm [1540b/mi] 133cal 235/W 5.34/6.45mph 7) 1mi - 11:27(11:27/mi) 138/152bpm [1580b/mi] 135cal 243/W 5.24/5.8mph 8) 1mi - 11:24(11:24/mi) 136/151bpm [1551b/mi] 133cal 230/W 5.26/5.98mph 9) 1mi - 10:46(10:46/mi) 132/142bpm [1421b/mi] 133cal 224/W 5.58/6.03mph 10) 1mi - 11:11(11:11/mi) 138/143bpm [1544b/mi] 134cal 232/W 5.36/5.59mph 11) 1mi - 11:48(11:48/mi) 138/145bpm [1629b/mi] 143cal 225/W 5.08/5.55mph 12) 1mi - 12:10(12:10/mi) 139/146bpm [1690b/mi] 150cal 217/W 4.94/5.61mph 13) 0.83mi - 10:22(12:30/mi) 133/148bpm [1662b/mi] 112cal 206/W 4.8/5.65mph
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3.3mi ,
40:07
Run - Recovery Run
Split Summary === 1) 1mi - 12:10(12:10/mi) 123/139bpm [1496b/mi] 132cal 207/W 4.94/5.23mph 2) 1mi - 12:00(12:01/mi) 128/140bpm [1537b/mi] 133cal 217/W 4.99/5.43mph 3) 1mi - 12:23(12:23/mi) 117/125bpm [1449b/mi] 133cal 217/W 4.84/5.26mph 4) 0.29mi - 3:34(12:13/mi) 120/125bpm [1466b/mi] 38cal 231/W 4.92/5.14mph
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0mi ,
33:23
Cross - Strength
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9.6mi ,
1:40:00
Run - Steady-State
Split Summary === 1) 1.18mi - 15:00(12:41/mi) 130/153bpm [1648b/mi] 155cal 210/W 4.73/6.03mph 2) 3.2mi - 30:00(9:23/mi) 151/159bpm [1416b/mi] 404cal 281/W 6.39/7.15mph 3) 0.4mi - 5:00(12:22/mi) 137/159bpm [1694b/mi] 55cal 234/W 4.85/6.6mph 4) 3.07mi - 30:00(9:47/mi) 147/161bpm [1438b/mi] 388cal 268/W 6.13/6.86mph 5) 0.5mi - 5:00(10:03/mi) 140/152bpm [1406b/mi] 65cal 241/W 5.97/6.45mph 6) 1.26mi - 15:00(11:53/mi) 140/156bpm [1663b/mi] 164cal 223/W 5.05/6.1mph
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Wed 6th Mar
Mar 6
|
Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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4.9mi ,
1:00:15
Run - Recovery Run
Split Summary === 1) 1mi - 12:26(12:26/mi) 122/133bpm [1516b/mi] 129cal 199/W 4.83/5.38mph 2) 1mi - 12:38(12:38/mi) 118/136bpm [1490b/mi] 130cal 207/W 4.75/5.25mph 3) 1mi - 12:15(12:15/mi) 117/123bpm [1433b/mi] 129cal 212/W 4.89/5.26mph 4) 1mi - 12:01(12:01/mi) 116/126bpm [1395b/mi] 131cal 218/W 4.99/5.52mph 5) 0.9mi - 10:55(12:07/mi) 122/129bpm [1477b/mi] 119cal 224/W 4.96/5.42mph
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9.9mi ,
1:40:00
Run - General
1) 1.18mi - 15:00(12:45/mi) 121/138bpm [1542b/mi] 152cal 200/W 4.71/5.74mph 2) 3.28mi - 30:00(9:09/mi) 152/162bpm [1391b/mi] 402cal 282/W 6.56/7.22mph 3) 0.43mi - 5:00(11:32/mi) 136/161bpm [1568b/mi] 55cal 222/W 5.2/6.86mph 4) 3.33mi - 30:00(9:01/mi) 154/162bpm [1389b/mi] 411cal 288/W 6.66/7.29mph 5) 0.46mi - 5:00(10:59/mi) 150/160bpm [1647b/mi] 59cal 252/W 5.47/7.08mph 6) 1.23mi - 15:00(12:13/mi) 131/158bpm [1601b/mi] 159cal 217/W 4.91/5.74mph
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0.2mi ,
3:18
Run - General
1) 0.23mi - 3:18(14:17/mi) 110/121bpm [1571b/mi] 30cal 146/W 4.21/4.34mph
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0mi ,
34:09
Cross - Strength
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9mi ,
1:35:07
Run - Easy
1) 1mi - 12:09(12:09/mi) 128/158bpm [1556b/mi] 126cal 220/W 4.94/6.43mph 2) 1mi - 10:40(10:40/mi) 141/158bpm [1504b/mi] 126cal 254/W 5.62/6.3mph 3) 1mi - 10:59(10:59/mi) 144/157bpm [1582b/mi] 126cal 273/W 5.46/6.03mph 4) 1mi - 10:20(10:20/mi) 144/154bpm [1488b/mi] 125cal 262/W 5.81/6.16mph 5) 1mi - 9:21(9:21/mi) 142/154bpm [1329b/mi] 124cal 241/W 6.41/7.17mph 6) 1mi - 9:49(9:49/mi) 151/161bpm [1483b/mi] 127cal 270/W 6.11/6.6mph 7) 1mi - 10:09(10:09/mi) 149/162bpm [1512b/mi] 125cal 272/W 5.92/6.3mph 8) 1mi - 9:36(9:36/mi) 148/157bpm [1421b/mi] 124cal 270/W 6.25/6.78mph 9) 1mi - 11:26(11:26/mi) 139/157bpm [1589b/mi] 129cal 227/W 5.25/6.76mph 10) 0.04mi - 38(17:17/mi) 110/113bpm [1901b/mi] 5cal 134/W 3.47/3.57mph
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9.6mi ,
2:11:38
Run - Easy
1) 1mi - 14:17(14:17/mi) 116/134bpm [1656b/mi] 189/W 4.21/5.71mph 2) 1mi - 13:00(13:00/mi) 133/140bpm [1730b/mi] 208/W 4.61/5.06mph 3) 1mi - 12:48(12:48/mi) 125/136bpm [1601b/mi] 235/W 4.69/5.21mph 4) 1mi - 11:45(11:45/mi) 136/149bpm [1597b/mi] 221/W 5.11/5.58mph 5) 1mi - 13:11(13:11/mi) 125/141bpm [1649b/mi] 189/W 4.55/5.86mph 6) 1mi - 17:49(17:49/mi) 123/151bpm [2192b/mi] 152/W 3.37/5.59mph 7) 1mi - 15:39(15:39/mi) 130/152bpm [2035b/mi] 172/W 3.83/5.5mph 8) 1mi - 12:02(12:02/mi) 141/151bpm [1696b/mi] 209/W 4.98/5.29mph 9) 1mi - 12:26(12:26/mi) 139/151bpm [1728b/mi] 217/W 4.82/6.27mph 10) 0.59mi - 8:41(14:43/mi) 125/148bpm [1841b/mi] 161/W 4.07/5.27mph
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8.6mi ,
1:30:00
Run - Steady-State
1) 1.3mi - 16:00(12:18/mi) 118/141bpm [1452b/mi] 164cal 203/W 4.87/6.58mph 2) 2.65mi - 25:00(9:26/mi) 150/166bpm [1414b/mi] 328cal 276/W 6.37/6.9mph 3) 0.36mi - 4:00(11:03/mi) 141/150bpm [1558b/mi] 47cal 246/W 5.43/6.76mph 4) 2.62mi - 25:00(9:32/mi) 152/157bpm [1449b/mi] 326cal 273/W 6.3/6.97mph 5) 0.38mi - 4:00(10:36/mi) 148/157bpm [1569b/mi] 49cal 261/W 5.66/6.7mph 6) 1.26mi - 16:00(12:40/mi) 126/146bpm [1596b/mi] 163cal 210/W 4.74/5.68mph
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Wed 13th Mar
Mar 13
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Thu 14th Mar
Mar 14
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Fri 15th Mar
Mar 15
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Sat 16th Mar
Mar 16
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Sun 17th Mar
Mar 17
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Mon 18th Mar
Mar 18
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Tue 19th Mar
Mar 19
|
5mi ,
1:00:22
Run - Recovery Run
1) 1mi - 12:13(12:13/mi) 120/133bpm [1467b/mi] 126cal 207/W 4.91/5.31mph 2) 1mi - 12:21(12:21/mi) 112/121bpm [1383b/mi] 114cal 212/W 4.86/5.13mph 3) 1mi - 12:18(12:18/mi) 117/131bpm [1440b/mi] 122cal 211/W 4.87/5.11mph 4) 1mi - 12:14(12:14/mi) 127/137bpm [1553b/mi] 127cal 216/W 4.91/5.19mph 5) 0.95mi - 11:16(11:52/mi) 130/140bpm [1543b/mi] 119cal 229/W 5.06/5.4mph
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8.7mi ,
1:30:00
Run - Steady-State
1) 1.27mi - 16:00(12:36/mi) 123/137bpm [1550b/mi] 162cal 212/W 4.76/6.23mph 2) 2.64mi - 25:00(9:27/mi) 147/161bpm [1390b/mi] 313cal 280/W 6.36/7.22mph 3) 0.38mi - 4:00(10:27/mi) 143/157bpm [1495b/mi] 48cal 252/W 5.74/6.93mph 4) 2.68mi - 25:00(9:19/mi) 151/155bpm [1407b/mi] 322cal 279/W 6.45/6.97mph 5) 0.38mi - 4:00(10:35/mi) 149/153bpm [1577b/mi] 47cal 251/W 5.66/6.8mph 6) 1.33mi - 16:00(12:04/mi) 138/152bpm [1666b/mi] 164cal 221/W 4.97/5.84mph
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9.7mi ,
2:09:04
Run - General
1) 1mi - 12:19(12:19/mi) 126/152bpm [1552b/mi] 215/W 4.87/6.27mph 2) 1mi - 11:12(11:12/mi) 148/152bpm [1658b/mi] 246/W 5.35/5.8mph 3) 1mi - 13:26(13:26/mi) 136/150bpm [1827b/mi] 220/W 4.46/5.74mph 4) 1mi - 11:57(11:57/mi) 146/153bpm [1744b/mi] 227/W 5.03/6.21mph 5) 1mi - 13:30(13:30/mi) 133/155bpm [1795b/mi] 187/W 4.45/6.01mph 6) 1mi - 16:54(16:54/mi) 114/137bpm [1927b/mi] 159/W 3.55/6.43mph 7) 1mi - 11:35(11:35/mi) 136/149bpm [1575b/mi] 205/W 5.18/6.3mph 8) 1mi - 17:09(17:09/mi) 132/152bpm [2264b/mi] 161/W 3.5/6.16mph 9) 1mi - 11:20(11:20/mi) 145/153bpm [1644b/mi] 240/W 5.29/6.2mph 10) 0.66mi - 9:42(14:38/mi) 119/136bpm [1742b/mi] 168/W 4.1/5.42mph
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8.6mi ,
2:03:27
Run - General
1) 1mi - 14:06(14:06/mi) 106/120bpm [1495b/mi] 191/W 4.25/5.24mph 2) 1mi - 12:35(12:35/mi) 122/133bpm [1534b/mi] 215/W 4.77/5.12mph 3) 1mi - 14:45(14:45/mi) 120/132bpm [1770b/mi] 196/W 4.07/5.06mph 4) 1mi - 15:36(15:36/mi) 122/135bpm [1904b/mi] 182/W 3.84/5.2mph 5) 1mi - 14:49(14:49/mi) 125/135bpm [1852b/mi] 179/W 4.05/5.46mph 6) 1mi - 12:27(12:27/mi) 120/130bpm [1495b/mi] 190/W 4.82/5.93mph 7) 1mi - 13:56(13:56/mi) 117/129bpm [1629b/mi] 190/W 4.31/5.75mph 8) 1mi - 16:21(16:21/mi) 124/136bpm [2027b/mi] 168/W 3.67/5.08mph 9) 0.61mi - 8:52(14:30/mi) 121/134bpm [1754b/mi] 152/W 4.14/4.85mph
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8mi ,
1:29:48
Run - General
1) 1mi - 11:55(11:55/mi) 112/134bpm [1334b/mi] 119cal 203/W 5.04/5.76mph 2) 1mi - 10:27(10:27/mi) 131/144bpm [1369b/mi] 123cal 251/W 5.74/5.97mph 3) 1mi - 10:40(10:40/mi) 137/152bpm [1460b/mi] 122cal 245/W 5.63/6.14mph 4) 1mi - 11:04(11:04/mi) 147/151bpm [1627b/mi] 123cal 241/W 5.42/6.01mph 5) 1mi - 10:28(10:28/mi) 149/153bpm [1560b/mi] 122cal 253/W 5.74/6.06mph 6) 1mi - 11:02(11:02/mi) 142/151bpm [1567b/mi] 121cal 249/W 5.44/5.93mph 7) 1mi - 10:27(10:27/mi) 136/148bpm [1422b/mi] 121cal 238/W 5.74/6.32mph 8) 0.99mi - 13:45(13:56/mi) 122/141bpm [1700b/mi] 123cal 191/W 4.3/5.95mph
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