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Spike#67 RS
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Miles
1021
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| Dist | Races | PB | WB |
|---|
No recorded races
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2021 | 83 | 60 | 4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 147 |
| 2020 | 113 | 92 | 105 | 55 | 105 | 78 | 71 | 31 | 23 | 59 | 41 | 45 | 819 |
| 2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 | 38 | 56 |
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Thu 4th Feb
Feb 4
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Fri 5th Feb
Feb 5
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Sat 6th Feb
Feb 6
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Sun 7th Feb
Feb 7
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Mon 8th Feb
Feb 8
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Tue 9th Feb
Feb 9
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Wed 10th Feb
Feb 10
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4.8mi,
58:33Running - Easy
Weather report: Foggy with light breeze. Temperatur 6ﾟC, Humidity 93%. Running conditions fair, Real feel 4C.
Planned cession:4 to 5 mile recovery run. Actual session:As planned Fun easy little trot. My back is a little sore from yesterday strength session. I've not eaten much today, So felt a little weakened. Was a little warm and HR was a little high. I paused to adjust layering and HR dropped around 12 BPM for the same effort. Temperature seems pretty key to HR running it would seem. Split Summary === 1) 0.62m - 7:38(12:18/m) 118/138bpm 69/73rpm 4.88/6.01mph 2) 0.62m - 6:48(10:57/m) 131/143bpm 71/75rpm 5.48/6.25mph 3) 0.62m - 7:11(11:34/m) 135/147bpm 68/73rpm 5.19/7.7mph 4) 0.76m - 9:14(12:11/m) 137/149bpm 69/73rpm 4.92/6.51mph 5) 0.62m - 6:58(11:14/m) 138/143bpm 71/73rpm 5.34/7.67mph 6) 0.62m - 7:38(12:19/m) 139/143bpm 70/73rpm 4.87/6.12mph 7) 0.62m - 7:18(11:45/m) 139/144bpm 69/73rpm 5.11/7.17mph  Add a comment |
5.2mi,
55:26 Running - Fartleks
Weather Report: Partially cloudy with light breeze. Temperature 6C, Humidity 90%. Running conditions good, real feel 4C.
Planned Session: 10x 400m w/ 2 minute recovery. Actual Session: As planned #buggy A couple of interruptions and second interval lost to a watch issue. Resorted to walking recoveries from 7th as to eleviate intestinal cramps. Pretty tough session but still more to do today. Split Summary === 1) 0.62m - 7:04(11:22/m) 121/146bpm 70/73rpm 5.27/6.61mph 2) 0.62m - 5:41(9:10/m) 132/150bpm 69/79rpm 6.54/8.48mph 3) 0.8m - 8:39(10:49/m) 132/155bpm 65/79rpm 5.54/9.16mph 4) 0.62m - 5:55(9:32/m) 149/163bpm 66/81rpm 6.29/8.56mph 5) 0.62m - 5:48(9:21/m) 144/163bpm 67/79rpm 6.42/10.28mph 6) 0.62m - 6:21(10:14/m) 147/167bpm 65/81rpm 5.86/9.13mph 7) 0.62m - 6:13(10:01/m) 133/160bpm 64/95rpm 5.98/10.26mph 8) 0.62m - 7:31(12:07/m) 139/161bpm 63/79rpm 4.96/9.2mph Add a comment
0mi,
34:24Cross-Training - Yoga Add a comment |
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5.2mi,
57:55 Running - Easy
Weather Report: Snowing with light breeze. Temperature 1C, Humidity 92%. Running conditions fair, real feel 0C.
Planned Session: 4-5 mile easy. Actual Session: As planned Felt like a really well controlled and paced session. Am I finally getting to grips with 'easy running'? Split Summary === 1) 0.62m - 6:48(10:57/m) 122/140bpm 70/73rpm 5.48/6.25mph 2) 0.62m - 6:43(10:49/m) 129/139bpm 71/73rpm 5.55/6.85mph 3) 0.62m - 7:02(11:21/m) 137/143bpm 70/73rpm 5.29/6.85mph 4) 0.62m - 7:04(11:22/m) 140/150bpm 71/73rpm 5.27/6.26mph 5) 0.62m - 6:49(10:59/m) 138/146bpm 70/75rpm 5.46/6.97mph 6) 0.62m - 6:34(10:35/m) 139/144bpm 71/83rpm 5.67/7.46mph 7) 0.62m - 6:50(11:01/m) 138/146bpm 71/73rpm 5.44/6.15mph 8) 0.62m - 6:52(11:05/m) 138/146bpm 70/75rpm 5.42/6.75mph Add a comment |
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0mi,
1:28:17 Cross-Training - Yoga Add a comment |
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Thu 11th Feb
Feb 11
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Fri 12th Feb
Feb 12
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Sat 13th Feb
Feb 13
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Sun 14th Feb
Feb 14
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Mon 15th Feb
Feb 15
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Tue 16th Feb
Feb 16
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Wed 17th Feb
Feb 17
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0mi,
44:46 Cross-Training - Gym
Early Pre-season Phase.
Dynamic Stretching Warm-up Reps: 12 to 15 Sets: 3 Rest between sets: 60 seconds Phase 1 Exercises -Dumbbell squat -Declined Press-up -Split Dumbbell Romanian deadlift -Dumbbell biceps arm curl -Dumbbell triceps extension -Bent Over Row -Bent Over Flye -Reverse Crunch Add a comment
0mi,
15:08Cross-Training - Stretching Add a comment |
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9.1mi,
1:30:55 Running - Long Run
Weather Report: Overcast with breeze. Temperature 4C, Humidity 94%. Running conditions fair, real feel 3C.
Planned Session: 9mile Easy Actual Session: 9 mile Steady #buggy After dropping a lot of sessions this week following quitting my job and Fiona continuing to struggle. It was very easy to make this 'easy' run a steady run instead. felt great to be out and using my body again. Split Summary === 1) 0.62m - 6:07(9:52/m) 132/152bpm 69/75rpm 6.08/7.02mph 2) 0.62m - 5:48(9:21/m) 139/149bpm 72/75rpm 6.42/6.97mph 3) 0.62m - 6:13(10:01/m) 144/150bpm 70/77rpm 5.99/7.64mph 4) 0.62m - 6:46(10:54/m) 148/160bpm 67/77rpm 5.51/7.62mph 5) 0.62m - 6:09(9:54/m) 150/154bpm 72/77rpm 6.05/6.56mph 6) 0.62m - 6:16(10:06/m) 146/155bpm 69/77rpm 5.94/6.87mph 7) 0.62m - 6:27(10:24/m) 144/151bpm 72/84rpm 5.77/7.28mph 8) 0.62m - 6:18(10:09/m) 140/154bpm 68/81rpm 5.91/9.78mph 9) 0.62m - 6:21(10:14/m) 145/152bpm 67/81rpm 5.86/7.39mph 10) 0.62m - 5:50(9:24/m) 142/150bpm 71/77rpm 6.38/7.45mph 11) 0.62m - 6:10(9:57/m) 148/159bpm 69/77rpm 6.04/7.72mph 12) 0.62m - 6:20(10:13/m) 153/161bpm 70/81rpm 5.87/7.43mph 13) 0.62m - 6:14(10:02/m) 155/162bpm 67/77rpm 5.97/9.21mph 14) 0.62m - 5:57(9:35/m) 150/161bpm 69/81rpm 6.26/7.89mph Add a comment |
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4.4mi,
47:47 Running - Easy
Weather Report: Bright and breezy. Temperature?C, Humidity?%. Running conditions good, real feel?C
Planned Session: 4-5 mile easy Actual Session: As planned #buggy Woke a little sore but nothing serious and still flexible. Mainly my lower back but quads and calves too. An easy 4.5 miles to loosen up those tired muscle groups and aid recovery. Split Summary === 1) 0.62m - 6:38(10:41/m) 129/151bpm 71/77rpm 5.62/6.8mph 2) 0.62m - 6:20(10:13/m) 133/143bpm 72/75rpm 5.88/7.54mph 3) 0.62m - 6:32(10:32/m) 138/144bpm 69/75rpm 5.69/6.67mph 4) 0.62m - 6:27(10:24/m) 139/146bpm 70/88rpm 5.77/7mph 5) 0.62m - 6:48(10:58/m) 137/143bpm 70/75rpm 5.47/6.63mph 6) 0.62m - 6:46(10:53/m) 139/146bpm 70/75rpm 5.51/6.8mph 7) 0.62m - 7:04(11:24/m) 139/144bpm 67/75rpm 5.26/7.18mph Add a comment |
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Thu 18th Feb
Feb 18
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Fri 19th Feb
Feb 19
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Sat 20th Feb
Feb 20
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Sun 21st Feb
Feb 21
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Mon 22nd Feb
Feb 22
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Tue 23rd Feb
Feb 23
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Wed 24th Feb
Feb 24
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5.8mi,
1:06:30 Running - General
Split Summary
=== 1) 0.83m - 9:00(10:48/m) 131/148bpm 73/77rpm 5.55/7.23mph 2) 0.62m - 5:09(8:18/m) 129/155bpm 76/81rpm 7.22/11.15mph 3) 0.62m - 5:34(8:59/m) 146/158bpm 79/108rpm 6.68/11.79mph 4) 0.62m - 5:54(9:30/m) 149/166bpm 71/81rpm 6.31/9.55mph 5) 0.62m - 5:45(9:16/m) 154/172bpm 74/111rpm 6.47/9.5mph 6) 0.62m - 5:32(8:56/m) 150/174bpm 72/81rpm 6.72/9.94mph 7) 0.62m - 6:07(9:51/m) 159/175bpm 71/80rpm 6.09/9.21mph 8) 0.62m - 5:56(9:33/m) 150/170bpm 71/81rpm 6.28/10.27mph 9) 0.62m - 8:32(13:45/m) 136/171bpm 63/104rpm 4.37/9.12mph Add a comment
0mi,
30:05Cross-Training - Other Add a comment
0mi,
19:15Cross-Training - General Add a comment |
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5mi,
1:01:26 Running - General
Split Summary
=== 1) 0.62m - 9:52(15:53/m) 108/136bpm 55/72rpm 3.78/5.95mph 2) 0.62m - 7:04(11:23/m) 123/137bpm 72/75rpm 5.27/6.46mph 3) 0.62m - 6:43(10:50/m) 133/145bpm 71/79rpm 5.54/6.26mph 4) 0.62m - 6:28(10:24/m) 142/150bpm 70/94rpm 5.76/6.62mph 5) 0.62m - 7:07(11:28/m) 141/149bpm 67/75rpm 5.23/6.42mph 6) 0.62m - 7:30(12:06/m) 146/160bpm 69/75rpm 4.96/6.06mph 7) 0.62m - 7:54(12:44/m) 133/147bpm 65/88rpm 4.71/6.56mph 8) 0.62m - 8:17(13:21/m) 132/151bpm 63/97rpm 4.49/6.48mph Add a comment
0mi,
29:41Cross-Training - Yoga Add a comment |
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Thu 25th Feb
Feb 25
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Fri 26th Feb
Feb 26
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Sat 27th Feb
Feb 27
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Sun 28th Feb
Feb 28
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Mon 1st Mar
Mar 1
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Tue 2nd Mar
Mar 2
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Wed 3rd Mar
Mar 3
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5.5mi,
57:51 Running - General
Split Summary
=== 1) 0.62m - 6:45(10:53/m) 125/144bpm 70/75rpm 5.51/6.38mph 2) 0.62m - 5:36(9:02/m) 137/151bpm 73/107rpm 6.64/9.27mph 3) 0.62m - 6:00(9:40/m) 142/160bpm 69/107rpm 6.21/9.37mph 4) 0.62m - 6:19(10:11/m) 137/158bpm 66/81rpm 5.9/8.79mph 5) 0.62m - 6:04(9:47/m) 142/163bpm 68/111rpm 6.13/9.57mph 6) 0.62m - 5:30(8:52/m) 141/160bpm 68/81rpm 6.77/10.14mph 7) 0.62m - 6:10(9:57/m) 143/164bpm 66/81rpm 6.04/9.72mph 8) 0.62m - 5:33(8:57/m) 145/167bpm 67/81rpm 6.7/9.27mph Add a comment |
0mi,
36:59 Cross-Training - Yoga Add a comment |
0mi,
20:03 Cross-Training - General Add a comment
4.6mi,
52:47Running - General
Split Summary
=== 1) 0.62m - 7:29(12:04/m) 128/142bpm 72/80rpm 4.97/7.23mph 2) 0.62m - 6:04(9:47/m) 129/138bpm 74/77rpm 6.13/6.86mph 3) 0.62m - 7:11(11:34/m) 136/147bpm 71/97rpm 5.18/7.84mph 4) 0.62m - 6:48(10:57/m) 140/150bpm 72/79rpm 5.48/7.08mph 5) 0.62m - 6:41(10:45/m) 142/150bpm 72/100rpm 5.58/7.33mph 6) 0.62m - 8:32(13:46/m) 128/154bpm 62/97rpm 4.36/7.26mph 7) 0.62m - 7:04(11:22/m) 140/149bpm 71/100rpm 5.27/6.8mph Add a comment |
8.7mi,
1:34:11 Running - General
Split Summary
=== 1) 0.62m - 6:47(10:56/m) 141/153bpm 69/77rpm 5.48/7.05mph 2) 0.62m - 6:21(10:14/m) 129/142bpm 73/98rpm 5.86/7.13mph 3) 0.62m - 6:19(10:11/m) 135/143bpm 70/75rpm 5.89/7.2mph 4) 0.62m - 7:21(11:51/m) 141/152bpm 69/104rpm 5.06/6.67mph 5) 0.62m - 6:31(10:31/m) 139/146bpm 72/74rpm 5.71/7mph 6) 0.77m - 9:23(12:13/m) 136/146bpm 70/84rpm 4.91/6.74mph 7) 0.62m - 6:16(10:05/m) 138/146bpm 71/75rpm 5.95/8.21mph 8) 0.62m - 6:44(10:51/m) 138/146bpm 71/81rpm 5.53/8.8mph 9) 0.62m - 6:18(10:09/m) 139/146bpm 72/86rpm 5.91/7.76mph 10) 0.62m - 6:14(10:02/m) 141/144bpm 69/77rpm 5.98/7.03mph 11) 0.62m - 6:07(9:52/m) 141/147bpm 70/77rpm 6.08/7.47mph 12) 0.62m - 6:14(10:02/m) 148/154bpm 68/97rpm 5.97/9.8mph 13) 0.62m - 7:03(11:22/m) 141/154bpm 64/79rpm 5.28/8.15mph Add a comment |
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4mi,
39:29 Running - General
Split Summary
=== 1) 0.62m - 6:39(10:43/m) 132/152bpm 70/73rpm 5.6/7.28mph 2) 0.62m - 5:35(9:00/m) 149/162bpm 74/79rpm 6.66/8.91mph 3) 1.05m - 9:56(9:30/m) 138/159bpm 70/111rpm 6.31/10.55mph 4) 0.62m - 5:59(9:39/m) 132/155bpm 64/83rpm 6.22/11.79mph 5) 0.62m - 5:43(9:13/m) 143/161bpm 70/107rpm 6.51/8.93mph 6) 0.62m - 6:35(10:37/m) 140/148bpm 71/77rpm 5.65/7.92mph Add a comment
0mi,
30:54Cross-Training - Yoga Add a comment |
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