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Jon_P M45
About
Race Times
All Races
Mileage
Training
-
Races
108 -
Miles
5561 -
Miles
769 -
Miles
24797 -
5k
19:46 -
5M
33:34 -
10k
44:13 -
Half
1:34:13 -
Mara
4:04:12 -
400m
-
750m
-
1500m
34:02
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
5km | 9 | 19:46
6:22/mi
|
0.00 | 20:55 | 21:04 | 20:15 | 19:54 | 19:46 | 19:53 | |||||||||
5mi | 10 | 33:34
6:43/mi
|
0.00 | 41:27 | 39:21 | 38:09 | 38:08 | 34:53 | 34:59 | 34:21 | 33:51 | 33:34 | 33:51 | |||||
10km | 10 | 44:13
7:07/mi
|
0.00 | 52:30 | 49:05 | 44:13 | 48:01 | 45:52 | 45:06 | |||||||||
13.1mi | 9 | 1:34:13
7:12/mi
|
0.00 | 1:59:40 | 1:43:43 | 1:48:14 | 1:46:21 | 1:37:00 | 1:42:32 | 1:39:20 | 1:34:13 | 1:34:24 | ||||||
26.2mi | 1 | 4:04:12
9:19/mi
|
0.00 | 4:04:12 |
2020 |
Distance | Date | Result | WAVA |
North West Triathlon @ Alderford | 500metres/20km/5km | 19 Sep | 9:00 / 35:26 / 21:21 | 0.00% |
Bedford Sprint Duathlon | 5km/20km/2.5km | 15 Mar | 20:53 / 36:46 /11:16 | 0.00% |
Alsager 5 | 5mi | 2 Feb | 33:51 | 68.87% |
2019 |
Distance | Date | Result | WAVA |
Darley Moor Duathlon | 5km/20km/2.5km | 22 Sep | 20:24 / 30:27 /10:19 | 0.00% |
South Manchester Triathlon | 400metres/24km/6.3km | 15 Sep | 7:28 / 42:35 / 27:33 | 0.00% |
Mid-Cheshire 5K | 5km | 29 Aug | 19:53 | 72.00% |
ETU European Sprint Championships Kazan | 0.75km/20km/5km | 28 Jul | 19:38 / 34:22 / 21:00 | 0.00% |
Ullswater Sprint Triathlon | 750metres/26km/4.75km | 13 Jul | 15:42 / 53:20 / 20:32 | 0.00% |
Nottingham Sprint Triathlon (British AG Championships) | 1.5km/18km/4.5km | 15 Jun | 12:28 / 31:39 /18:54 | 0.00% |
Cheshire Triathlon | 488metres/20km/5km | 12 May | 9:08 / 35:41 / 20:46 | 0.00% |
Wilmslow Triathlon | 400miles/24km/6km | 5 May | 7:24 / 42:41 / 26:43 | 0.00% |
2018 |
Distance | Date | Result | WAVA |
Oulton Park Sprint Duathlon | 5km/20km/5km | 30 Sep | 18:05 / 37:22 /17:22 | 0.00% |
Shropshire Olympic Triathlon | 1500metres/40km/10km | 16 Sep | 34:52 / 1:09:17 / 46:02 | 0.00% |
Great North Run | 13.1mi | 9 Sep | 1:34:24 | 66.15% |
Mid Cheshire 5km | 5km | 23 Aug | 19:46 | 71.89% |
ITU World Triathlon Leeds Sprint Distrance | 750metres/18.9km/7.5km | 10 Jun | 16:17 / 34:48 / 30:05 | 0.00% |
Blenheim Palace Triathlon | 750metres/19.8km/5.4km | 3 Jun | 14:20 / 36:29 / 24:31 | 0.00% |
South Cheshire Harriers 5K Race Series - Race 1 | 5km | 29 May | 20:00 | 71.06% |
Southport Sprint Triathlon | 750metres/20km/5km | 20 May | 15:22 / 32:59 / 19:18 | 0.00% |
Hart Sprint Triathlon | 400metres/20km/5km | 7 May | 7:40 / 34:20 / 18:50 | 0.00% |
Chirk Sprint Triathlon | 400metres/24km/5km | 15 Apr | 7:45 / 40:57 / 19:41 | 0.00% |
The Velo Runner Alsager 5 | 5mi | 4 Feb | 33:34 | 68.37% |
2017 |
Distance | Date | Result | WAVA |
North West Triathlon | 500metres/20km/5km | 13 Aug | 10:02 / 36:28 / 20:28 | 0.00% |
South Cheshire 5k Series | 5km | 25 Jul | 20:22 | 69.27% |
City of Birmingham Olympic Triathlon | 1.5km/40km/10km | 16 Jul | 34:40 / 1:12:44 / 46:11 | 0.00% |
South Cheshire 5k Series | 5km | 27 Jun | 19:54 | 70.89% |
ITU World Triathlon Leeds Sprint Distance | 750metres/20km/7.5km | 11 Jun | 15:45 / 37:06 / 32:13 | 0.00% |
Mazda Blenheim Triathlon (Sprint) | 0.75km/19.8km/5.4km | 4 Jun | 16:23 / 38:01 / 25:43 | 0.00% |
Southport Triathlon (Sprint) | 0.75km/20km/4.7km | 21 May | 15:59 / 35:08 / 19:09 | 0.00% |
Wilmslow Sprint Triathlon | 400metres/24.2km/6.3km | 14 May | 7:26 / 43:17 / 26:59 | 0.00% |
Hart Triathlon | 400metres/20km/5km | 1 May | 7:39 / 36:31 / 23:53 | 0.00% |
Alsager 5 | 5mi | 5 Feb | 33:51 | 67.27% |
2016 |
Distance | Date | Result | WAVA |
South Manchester Triathlon | 400metres/24.2km/6.3km | 18 Sep | 7:36 / 44:15 / 28:09 | 0.00% |
IRONMAN 70.3 Zell am See | 1.9km/90km/21km | 28 Aug | 43:19 / 3:16:12 / 1:57:20 | 0.00% |
City of Birmingham Olympic Triathlon | 1500metres/40km/10km | 24 Jul | 34:02 / / | 0.00% |
World Triathlon Leeds - Sprint | 0.75km/20km/5km | 12 Jun | 16:43 / 38:27 / 20:34 | 0.00% |
Cheshire Triathlon | 0.488km/21km/5km | 22 May | 10:30 / 36:49 / 21:45 | 0.00% |
Wilmslow Triathlon | 400metres/24.2km/6.3km | 15 May | 7:48 / 44:22 / 28:05 | 0.00% |
Hart Triathlon | 400metres/20km/5km | 2 May | 7:48 / 33:43 / 20:47 | 0.00% |
Alsager 5 | 5mi | 7 Feb | 34:21 | 65.79% |
2015 |
Distance | Date | Result | WAVA |
South Manchester Triathlon | 400metres/24.2km/6.3km | 20 Sep | 7:59 / 45:18 / 27:16 | 0.00% |
Great North Run | 13.1mi | 13 Sep | 1:34:13 | 64.66% |
Whitchurch Triathlon | 0.75km/20km/5km | 9 Aug | 18:14 / 36:38 / 21:28 | 0.00% |
City of Birmingham Triathlon - Sprint | 0.75km/20km/5km | 19 Jul | 17:18 / 36:38 / 22:01 | 0.00% |
South Cheshire 5k Series - Race 1 | 5km | 30 Jun | 20:15 | 68.67% |
Henley on Thames Triathlon | 400metres/25km/5km | 21 Jun | 9:00 / 50:23 / 22:01 | 0.00% |
Windsor Triathlon (Olympic) | 1500metres/42km/10km | 14 Jun | 35:24 / 1:12:15 / 47:07 | 0.00% |
Cheshire Sprint Triathlon | 0.5km/20km/5km | 31 May | 10:48 / 39:33 / 22:02 | 0.00% |
Wilmslow Triathlon | 400metres/20km/6.3km | 17 May | 8:10 / 45:35 / 28:12 | 0.00% |
Hart Sprint Triathlon | 400metres/20km/5km | 4 May | 9:08 / 34:26 / 20:55 | 0.00% |
York Triathlon | 0.4km/18km/5km | 26 Apr | 8:32 / 34:10 / 22:35 | 0.00% |
Alsager 5 | 5mi | 1 Feb | 34:59 | 64.10% |
2014 |
Distance | Date | Result | WAVA |
South Manchester Triathlon | 400metres/24.2km/6.3km | 21 Sep | 8:45 / 46:44 / 29:33 | 0.00% |
North West Triathlon | 500metres/20km/5km | 14 Sep | 12:05 / 38:50 / 22:30 | 0.00% |
Great North Run | 13.1mi | 7 Sep | 1:39:20 | 60.86% |
City of Birmingham Triathlon - Sprint | 0.75km/20km/5km | 20 Jul | 18:00 / 37:23 / 24:56 | 0.00% |
Henley Triathlon | 0.4km/25km/5km | 22 Jun | 9:18 / 52:30 / 24:26 | 0.00% |
Cheshire Triathlon | 0.5km/20km/5km | 1 Jun | 12:00 / 40:09 / 25:26 | 0.00% |
Hart Sprint Triathlon | 400metres/20km/5km | 5 May | 9:40 / 38:13 / 27:29 | 0.00% |
2013 |
Distance | Date | Result | WAVA |
Great North Run | 13.1mi | 15 Sep | 0.00% | |
North West Triathlon | 500metres/20km/5km | 8 Sep | 11:23 / 39:05 / 23:00 | 0.00% |
South Cheshire 5k Series - Race 3 | 5km | 30 Aug | 0.00% | |
Whitchurch Triathlon | 0.75km/20km/5km | 11 Aug | 18:15 / 38:42 / 23:07 | 0.00% |
Virgin Active London Triathlon - Sprint | 750metres/20km/5km | 27 Jul | / / | 0.00% |
South Cheshire 5k Series - Race 2 | 5km | 26 Jul | 0.00% | |
South Cheshire 5k Series - Race 1 | 5km | 28 Jun | 21:04 | 65.07% |
Henley Sprint Triathlon | 0.4km/25km/5km | 23 Jun | 9:11 / 54:47 / 24:32 | 0.00% |
Cheshire Triathlon | 485metres/20km/5km | 2 Jun | / / | 0.00% |
Hart Triathlon | 0.4km/20km/5km | 6 May | / / | 0.00% |
London Marathon | 26.2mi | 21 Apr | 4:04:12 | 51.77% |
Alsager 5 | 5mi | 3 Feb | 34:53 | 63.33% |
2012 |
Distance | Date | Result | WAVA |
South Manchester triathlon | 400metres/26km/6.2km | 23 Sep | / / | 0.00% |
Great North Run | 13.1mi | 16 Sep | 1:42:32 | 58.20% |
North West Triathlon | 500metres/20km/5km | 2 Sep | 12:29 / 39:00 / 22:19 | 0.00% |
Queen's Park Quacker 5k Series - Race 3 | 5km | 31 Aug | 0.00% | |
Macclesfield Triathlon | 400metres/25km/7.4km | 12 Aug | / / | 0.00% |
Leeds Xpress Triathlon | 400metres/22.6km/5.4km | 29 Jul | 9:22 / 49:02 / 22:35 | 0.00% |
Queen's Park Quacker 5k Series - Race 2 | 5km | 27 Jul | 20:55 | 65.08% |
Queens Park Quacker 5k Series - Race 1 | 5km | 29 Jun | 21:26 | 63.51% |
Henley Sprint Triathlon | 400metres/25km/5km | 24 Jun | / / | 0.00% |
Cheshire Triathlon | 485metres/20km/5km | 27 May | 14:00 / 41:05 / 23:50 | 0.00% |
Wilmslow Triathlon | 0.4km/24.2km/5.6km | 13 May | 8:45 / 47:34 / 29:29 | 0.00% |
Hart Triathlon | 0.4km/20km/5km | 8 May | 9:34 / 40:34 / 27:08 | 0.00% |
2011 |
Distance | Date | Result | WAVA |
Peter Driver Memorial Fleet 10k | 10km | 23 Oct | 45:06 | 60.64% |
Buxton Triathlon | 400metres/21km/5.1km | 25 Sep | 10:10 / 52:50 / 25:30 | 0.00% |
Great North Run | 13.1mi | 18 Sep | 1:37:00 | 61.19% |
North West Triathlon (sprint) | 500metres/20km/5km | 4 Sep | 12:36 / 40:40 / 24:00 | 0.00% |
Macclesfield Triathlon | 400metres/24.9km/7.3km | 28 Aug | 9:03 / 52:32 / 33:04 | 0.00% |
Leeds Xpress Triathlon | 400metres/22.6km/5.4km | 31 Jul | 9:39 / 49:58 / 23:11 | 0.00% |
Stone St.Michael's 10k | 10km | 26 Jun | 46:07 | 59.30% |
Northwich Triathlon | 0.4km/20km/5km | 5 Jun | 9:22 / 43:25 / 23:43 | 0.00% |
Cheshire Triathlon | 500metres/12.4miles/5km | 22 May | 11:13 / 44:12 / 23:50 | 0.00% |
Wilmslow Triathlon | 0.4km/23.8km/6.7km | 8 May | 9:16 / 53:37 / 27:45 | 0.00% |
Sub 4 Clayton 10k | 10km | 4 May | 46:06 | 59.32% |
Alsager 5 | 5mi | 6 Feb | 0.00% | |
2010 |
Distance | Date | Result | WAVA |
Great North Run | 13.1mi | 19 Sep | 1:46:21 | 55.55% |
The North West Triathlon | 0.5km/20km/5km | 5 Sep | 14:06 / 48:29 / 25:20 | 0.00% |
Macclesfield Triathlon | 400metres/24.9km/7.34km | 15 Aug | 11:29 / 1:00:56 / 38:08 | 0.00% |
Stone St Michael's 10k | 10km | 27 Jun | 47:59 | 56.69% |
The Cheshire Triathlon | 0.5km/20km/5km | 23 May | 14:13 / 48:44 / 25:26 | 0.00% |
Sub-4 Clayton 10k | 10km | 5 May | 45:52 | 59.30% |
Alsager 5 | 5mi | 7 Feb | 38:08 | 56.89% |
2009 |
Distance | Date | Result | WAVA |
Peter Driver Memorial Fleet 10k | 10km | 18 Oct | 48:01 | 56.38% |
Great North Run | 13.1mi | 20 Sep | 1:48:14 | 54.38% |
Stone St Michael's 10k | 10km | 21 Jun | 0.00% | |
Edinburgh Marathon | 26.2mi | 31 May | 0.00% | |
Muller Market Drayton 10k | 10km | 10 May | 0.00% | |
Sub-4 Clayton 10k | 10km | 6 May | 0.00% | |
Alsager 5 | 5mi | 1 Feb | 38:09 | 56.61% |
Four Villages Half Marathon | 13.1mi | 18 Jan | 0.00% | |
2008 |
Distance | Date | Result | WAVA |
Great North Run | 13.1mi | 5 Oct | 1:43:43 | 56.57% |
Stone St Michael's 10k | 10km | 22 Jun | 44:13 | 60.98% |
Sub-4 Clayton 10k | 10km | 7 May | 47:22 | 56.93% |
Alsager 5 | 5mi | 3 Feb | 39:21 | 54.67% |
2007 |
Distance | Date | Result | WAVA |
Peter Driver Memorial Fleet 10K | 10km | 14 Oct | 49:05 | 54.75% |
NYC Half Maraton | 13.1mi | 5 Aug | 1:59:40 | 48.92% |
Alsager 5 | 5mi | 4 Feb | 41:27 | 51.73% |
2006 |
Distance | Date | Result | WAVA |
Peter Driver Memorial Fleet 10K | 10km | 22 Oct | 52:30 | 51.06% |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2021 | 35 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 35 |
2021 | 353 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 353 |
2020 | 10.3 | 8.7 | 9 | 0 | 0 | 0.9 | 6.4 | 10.2 | 12.8 | 4.4 | 2.3 | 11.3 | 76.2 |
2020 | 78 | 57 | 74 | 94 | 52 | 17 | 22 | 9 | 16 | 20 | 39 | 48 | 527 |
2020 | 202 | 266 | 409 | 342 | 310 | 215 | 503 | 511 | 355 | 195 | 360 | 390 | 4058 |
2019 | 18 | 7.3 | 20.2 | 14.2 | 15 | 12.3 | 10.8 | 10.4 | 3.4 | 6.6 | 9 | 13.2 | 140.4 |
2019 | 5 | 4 | 28 | 48 | 50 | 52 | 47 | 65 | 36 | 20 | 37 | 51 | 444 |
2019 | 239 | 57 | 412 | 489 | 276 | 341 | 288 | 263 | 115 | 370 | 276 | 376 | 3500 |
2018 | 11 | 9.4 | 12.6 | 13.2 | 11.2 | 10.8 | 9.8 | 10.9 | 8.8 | 2 | 11.1 | 13 | 123.7 |
2018 | 44 | 41 | 52 | 61 | 45 | 47 | 55 | 82 | 39 | 6 | 10 | 1 | 483 |
2018 | 165 | 171 | 218 | 427 | 214 | 167 | 178 | 281 | 211 | 146 | 239 | 338 | 2755 |
2017 | 12.4 | 6.7 | 7.8 | 10.8 | 10.2 | 8.1 | 12.5 | 7.8 | 2.8 | 4.5 | 8.1 | 2.1 | 93.9 |
2017 | 46 | 22 | 32 | 51 | 45 | 39 | 52 | 43 | 13 | 48 | 46 | 27 | 465 |
2017 | 288 | 215 | 290 | 278 | 210 | 254 | 231 | 136 | 71 | 225 | 161 | 110 | 2469 |
2016 | 7.7 | 6.4 | 16.5 | 7.4 | 9.4 | 9.3 | 9.8 | 9 | 4.7 | 3.8 | 11 | 9 | 104.1 |
2016 | 37 | 26 | 3 | 20 | 37 | 42 | 43 | 50 | 12 | 10 | 45 | 40 | 367 |
2016 | 357 | 266 | 323 | 420 | 243 | 232 | 287 | 232 | 121 | 242 | 232 | 301 | 3255 |
2015 | 7 | 2.9 | 5.1 | 5.5 | 7 | 14.3 | 4.8 | 10.6 | 4.9 | 3.3 | 10 | 7.1 | 82.6 |
2015 | 23 | 15 | 34 | 27 | 40 | 57 | 54 | 84 | 43 | 13 | 49 | 23 | 462 |
2015 | 238 | 154 | 291 | 433 | 183 | 262 | 318 | 207 | 151 | 143 | 282 | 197 | 2858 |
2014 | 0 | 0 | 2 | 3.1 | 3.7 | 3.9 | 3.1 | 1 | 1.3 | 2.3 | 5.9 | 5.4 | 31.7 |
2014 | 0 | 0 | 9 | 22 | 25 | 36 | 36 | 30 | 34 | 20 | 25 | 12 | 250 |
2014 | 0 | 0 | 103 | 149 | 201 | 162 | 176 | 135 | 88 | 46 | 227 | 174 | 1463 |
2013 | 6.8 | 5.4 | 8.1 | 3.2 | 2 | 3.1 | 3 | 3.4 | 1 | 2.2 | 0 | 0 | 38.3 |
2013 | 44 | 67 | 96 | 41 | 13 | 20 | 26 | 20 | 13 | 16 | 0 | 0 | 357 |
2013 | 0 | 30 | 24 | 249 | 189 | 150 | 202 | 88 | 38 | 129 | 36 | 0 | 1135 |
2012 | 7.7 | 2.3 | 1.2 | 2.2 | 3.8 | 1.5 | 2.7 | 1.4 | 0.3 | 2.1 | 3.1 | 5.6 | 33.8 |
2012 | 3 | 0 | 3 | 18 | 23 | 19 | 35 | 27 | 34 | 18 | 27 | 17 | 223 |
2012 | 27 | 0 | 44 | 396 | 85 | 150 | 203 | 145 | 52 | 59 | 62 | 19 | 1241 |
2011 | 0 | 2.8 | 3.1 | 2.8 | 5.8 | 3 | 3.6 | 3.3 | 1.8 | 1.4 | 0.7 | 3 | 31.3 |
2011 | 39 | 17 | 1 | 26 | 37 | 39 | 29 | 37 | 44 | 9 | 33 | 24 | 335 |
2011 | 22 | 0 | 56 | 292 | 106 | 109 | 327 | 172 | 67 | 100 | 89 | 0 | 1339 |
2010 | 0 | 0 | 1 | 2.1 | 2.3 | 0 | 0.6 | 1.6 | 0.3 | 2 | 1.3 | 1.6 | 12.8 |
2010 | 16 | 33 | 44 | 33 | 41 | 26 | 49 | 40 | 30 | 35 | 47 | 26 | 419 |
2010 | 0 | 0 | 0 | 63 | 59 | 24 | 94 | 55 | 63 | 12 | 0 | 0 | 370 |
2009 | 9 | 29 | 29 | 12 | 18 | 16 | 31 | 54 | 34 | 17 | 8 | 16 | 274 |
2008 | 48 | 52 | 33 | 61 | 61 | 81 | 8 | 18 | 58 | 22 | 9 | 12 | 463 |
2007 | 34 | 16 | 19 | 12 | 39 | 46 | 63 | 29 | 22 | 15 | 13 | 19 | 326 |
2006 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 24 | 35 | 34 | 17 | 21 | 131 |
Wed 30th Dec
Dec 30
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Thu 31st Dec
Dec 31
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Fri 1st Jan
Jan 1
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Sat 2nd Jan
Jan 2
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Sun 3rd Jan
Jan 3
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Mon 4th Jan
Jan 4
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Tue 5th Jan
Jan 5
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Easy endurance run Z1/2
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WU - 200m pb easy, 4x's (25m kick/25m pb) - (400m)
MS - 3x's 250m pb Steady (Zn2) 2x's 50m MAX off 1:30 50m bck - (1200m) WD - 200m easy choice ![]() |
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Walking dogs with kids
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WU - 7mins easy Zn1, 8mins Zn2
MS - 2x's 15mins @ 165W - 180W 5mins recovery @ 100W - 130W WD - 5mins easy Zn1 ![]() |
S&C exercises for glutes & hips from physio
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Runners body weight strength session on Peloton
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Yoga session on Peloton
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Easy run Z1/2
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Peloton
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Endurance ride z1/2
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S&C. Physio exercises for glutes and hips
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S&C exercises from physio for gluten & hips
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Swim cord session
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WU - 6mins easy Zn1, 7mins Zn2, 3x's 20secs @ 220W - 240W w/1min easy recovery, 3mins easy
MS - 6x's 2mins Zn5/6, w/3mins easy recovery WD - 5mins easy Zn1/2 ![]() |
Wed 6th Jan
Jan 6
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Thu 7th Jan
Jan 7
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Fri 8th Jan
Jan 8
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Sat 9th Jan
Jan 9
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Sun 10th Jan
Jan 10
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Mon 11th Jan
Jan 11
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Tue 12th Jan
Jan 12
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S&C focussed on glutes and hips with Physio
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Easy Endurance Run - Zn1/2
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Yoga session on Peloton
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S&C exercises for glutes and hips from physio
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WU - 7mins easy Zn1, 8mins Zn2
MS - 3x's 8mins @ 165W - 180W WD - 5mins easy Zn1 ![]()
Kettle bell session
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Swim cord session
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Yoga class on Peloton
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S&C body weight focussed on glutes and hips from physio
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Swim band session
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Easy Run - Zn1/2
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Yoga session on Peloton
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Peloton class
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Strength session on Peloton (30 mins) then kettle bell session (15 mins)
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Easy Endurance Ride - Zn1/2
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Body weight glutes & hip exercises from Physio
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Yoga session on Peloton
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Pilates session on Peloton
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WU - 6mins easy Zn1, 7mins Zn2, 3x's 20secs @ 220W - 240W w/1min easy recovery, 3mins easy
MS - 5x's 2.5mins Zn5/6, w/3mins easy recovery WD - 5mins easy Zn1/2 ![]() |
Wed 13th Jan
Jan 13
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Thu 14th Jan
Jan 14
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Fri 15th Jan
Jan 15
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Sat 16th Jan
Jan 16
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Sun 17th Jan
Jan 17
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Mon 18th Jan
Jan 18
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Tue 19th Jan
Jan 19
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Stretching and hip & glute exercises from physio
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Swim cords
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Easy Endurance Run - Zn1/2
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Stretching
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Pilates class on Peloton
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Swim band session
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WU - 5mins easy Zn1, 5mins Zn2
MS - 4x's 3mins @ 155W - 170W 2min Zn2 recovery @ 130W - 150W 30secs @ 220W - 235Wmins Zn1 recovery @ 2.5mins 110W - 130W WD - 5mins easy Zn1 ![]() |
WU - 6mins easy Zn1, 8mins Zn2, 2x's 2min Zn3 Tempo, 3x's 30secs Zn5/6, 5mins easy Zn1/2
MS - 20mins FTP Test WD - 5mins easy spin New FTP of 211 on Tacx (Zwift) and 221 using power pedals ![]() |
Pilates on Peloton
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Stretching post run
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Easy Run - Zn1/2
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Swim cord session
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Easy Endurance Ride - Zn1/2
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Stretching and body weight work for hips and glutes from physio
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Yoga class on Peloton
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Kettle bell workout
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Pilates class on Peloton
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WU - 6mins easy Zn1, 7mins Zn2, 4x's 20secs @ 220W - 240W w/1min easy recovery, 3mins easy
MS - 4x's 4mins Zn5/6, w/3mins easy recovery WD - 5mins easy Zn1/2 ![]()
Swim cord session
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Wed 20th Jan
Jan 20
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Thu 21st Jan
Jan 21
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Fri 22nd Jan
Jan 22
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Sat 23rd Jan
Jan 23
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Sun 24th Jan
Jan 24
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Mon 25th Jan
Jan 25
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Tue 26th Jan
Jan 26
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Strength training focussed on glutes and hips with physio
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Easy z1/2 run.
Turned into more of a z2/3 effort. ![]() |
Stretching and glute & hip exercises from physio
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Yoga class on Peloton
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WU - 7mins easy Zn1, 8mins Zn2
MS - 3x's 12mins @ 165W - 185W WD - 5mins easy Zn1 ![]() ![]() |
Z1/2 endurance ride.
Ended up going up Alpe de zwift with chris ![]() |
S&C for glutes, hips & core from Physio
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Yoga class on Peloton
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Z1/Z2 easy run
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Body Weight strength session on Peloton
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Z1/2 Endurance ride
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S&C for glutes, hips & core from Physio
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