-
Races
88 -
Miles
23530 -
Miles
53 -
Miles
2775 -
Miles
184 -
WAVA
70.80% -
200m
37 -
800m
3:18 -
5k
21:47 -
5M
36:08 -
10k
45:08 -
10M
1:13:58 -
Half
1:36:28 -
20M
2:49:54 -
Mara
3:41:45
About Me | |
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Decided to do more exercise than twice weekly aerobics, wanted to get fitter, ditch the fags and lose some weight, cos I'd hit my 30's, and so started running in 2000. First run, I didn't make it 2 minutes up the road, turned back and went home. So anything after that was, and is, an achievement! Smoke free and fitter now but not lost much weight. Now running's just a total addiction! Really love running...too much, probably!
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- Best WAVA
Dist | Races | 2002 | 2003 | 2004 | 2005 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2016 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
200m | 1 | 37 65.83 | 37
4:58/mi
|
65.83 | |||||||||||
800m | 1 | 3:18 58.85 | 3:18
6:38/mi
|
58.85 | |||||||||||
3km | 1 | 14:06 62.15 | 14:06
7:34/mi
|
62.15 | |||||||||||
5km | 15 | 24:26 60.36 | 23:21 63.24 | 23:00 64.32 | 24:20 61.59 | 21:56 69.41 | 21:47 69.89 | 21:59 70.19 | 21:47
7:01/mi
|
70.19 | |||||
5mi | 6 | 38:54 61.64 | 39:22 61.07 | 36:08 70.80 | 36:08
7:14/mi
|
70.80 | |||||||||
5.9mi | 1 | 49:23 57.59 | 49:23
8:23/mi
|
57.59 | |||||||||||
10km | 12 | 47:01 63.71 | 50:22 59.65 | 48:32 61.90 | 53:30 56.81 | 47:40 64.07 | 51:25 59.71 | 45:08 68.85 | 46:04 67.91 | 45:08
7:16/mi
|
68.85 | ||||
7mi | 5 | 59:15 57.15 | 55:41 61.83 | 58:00 59.97 | 51:32 69.28 | 51:32
7:22/mi
|
69.28 | ||||||||
8.7mi | 1 | 1:10:31 62.18 | 1:10:31
8:05/mi
|
62.18 | |||||||||||
10mi | 10 | 1:20:37 61.12 | 1:21:20 60.59 | 1:21:50 60.37 | 1:20:10 62.30 | 1:20:40 62.21 | 1:13:58 69.03 | 1:15:24 68.18 | 1:13:58
7:24/mi
|
69.03 | |||||
20km | 2 | 1:42:20 61.16 | 1:33:19 68.55 | 1:33:19
7:31/mi
|
68.55 | ||||||||||
13.1mi | 22 | 1:47:00 60.51 | 1:49:45 59.14 | 2:00:18 54.12 | 1:47:33 60.99 | 1:45:32 62.44 | 1:47:45 61.15 | 1:57:47 56.56 | 1:36:28 69.49 | 1:39:29 67.38 | 1:39:21 68.46 | 1:36:28
7:22/mi
|
69.49 | ||
14mi | 1 | 1:57:26 60.20 | 1:57:26
8:23/mi
|
60.20 | |||||||||||
14.1mi | 1 | 1:54:32 63.52 | 1:54:32
8:09/mi
|
63.52 | |||||||||||
14.6mi | 1 | 1:57:38 64.84 | 1:57:38
8:03/mi
|
64.84 | |||||||||||
14.8mi | 1 | 2:28:28 49.58 | 2:28:28
10:04/mi
|
49.58 | |||||||||||
15.1mi | 1 | 2:16:12 56.42 | 2:16:12
9:02/mi
|
56.42 | |||||||||||
19.7mi | 1 | 3:07:52 54.31 | 3:07:52
9:33/mi
|
54.31 | |||||||||||
20mi | 2 | 2:56:43 58.13 | 2:49:54 61.91 | 2:49:54
8:30/mi
|
61.91 | ||||||||||
26.2mi | 3 | 4:25:04 51.49 | 4:06:25 55.69 | 3:41:45 62.70 | 3:41:45
8:28/mi
|
62.70 |
2016 | Result | WAVA | Distance | |
---|---|---|---|---|
3 Apr | Lowestoft 5 mile Promenade Dash PB | 36:08 | 70.80 | 5mi |
2013 | Result | WAVA | Distance | |
10 Nov | Stowmarket Scenic 7 PB | 51:32 | 69.28 | 7mi |
13 Oct | Great Eastern Run SB | 1:39:21 | 68.46 | 13.1mi |
14 Sep | Round Norfolk Relay Stage 11 PB | 1:57:38 | 64.84 | 14.6mi |
20 Jul | Norwich parkrun SB | 21:59 | 70.19 | 5km |
21 Apr | London Marathon | 0.00 | 26.2mi | |
3 Mar | Wymondham 20 PB | 2:49:54 | 61.91 | 20mi |
2012 | Result | WAVA | Distance | |
1 Dec | Norwich parkrun | 22:30 | 68.10 | 5km |
21 Oct | Amsterdam Marathon PB | 3:41:45 | 62.70 | 26.2mi |
15 Sep | Round Norfolk Relay - Stage 2 PB | 1:54:32 | 63.52 | 14.06mi |
2 Sep | Wissey Half Marathon | 0.00 | 13.1mi | |
15 Jul | RAF Marham 10M SB | 1:15:24 | 68.18 | 10mi |
23 Jun | Hanley parkrun | 23:08 | 66.23 | 5km |
17 Jun | Comercrawley Diss 10KM & Fun Run SB | 46:04 | 67.91 | 10km |
16 Jun | NNUH and Active Norfolk 5k | 23:30 | 65.20 | 5km |
13 May | Dereham 10m - RCGP 4 & CC | 1:16:20 | 67.34 | 10mi |
15 Apr | Bungay Black Dog Half Marathon SB | 1:39:29 | 67.38 | 13.1mi |
7 Apr | Nonsuch parkrun | 22:19 | 68.22 | 5km |
10 Mar | Norwich parkrun PB | 21:47 | 69.89 | 5km |
2011 | Result | WAVA | Distance | |
18 Dec | Turkey Trot 10 (Beccles) PB | 1:13:58 | 69.03 | 10mi |
20 Nov | St Neots Riverside Half Marathon PB | 1:36:28 | 69.49 | 13.1mi |
12 Nov | Nonsuch parkrun SB | 21:56 | 69.41 | 5km |
6 Nov | Great East Run PB | 1:33:19 | 68.55 | 20km |
23 Oct | East Coast Run PB | 45:08 | 68.85 | 10km |
10 Sep | Norwich parkrun | 22:28 | 67.76 | 5km |
2 Jul | Norwich parkrun | 22:54 | 66.48 | 5km |
16 Apr | Norwich parkrun | 23:35 | 64.18 | 5km |
2010 | Result | WAVA | Distance | |
5 Dec | Luton Marathon Relay. CANCELLED | 0.00 | 8.73mi | |
21 Nov | St Neots Riverside Half Marathon SB | 1:57:47 | 56.56 | 13.1mi |
25 Oct | Dublin Marathon SB | 4:06:25 | 55.69 | 26.2mi |
19 Sep | Round Norfolk Relay - Stage 12 PB | 3:07:52 | 54.31 | 19.67mi |
12 Sep | Grunty Fen Half Marathon | 1:58:53 | 56.03 | 13.1mi |
4 Aug | Eastern Vets AC Track Meet, Kings Lynn PB | 3:18 | 58.85 | 800m |
4 Aug | Eastern Vets AC Track Meet, Kings Lynn PB | 14:06 | 62.15 | 3km |
4 Aug | Eastern Vets AC Track Meet, Kings Lynn PB | 37 | 65.83 | 200m |
28 Mar | Jolly Jaguars 10k SB | 51:25 | 59.71 | 10km |
2009 | Result | WAVA | Distance | |
6 Dec | Luton Three Stage Marathon Relay PB | 1:10:31 | 62.18 | 8.73mi |
15 Nov | St Neots Riverside Half Marathon | 1:55:44 | 57.23 | 13.1mi |
8 Nov | Stowmarket Striders Scenic 7 SB | 58:00 | 59.97 | 7mi |
11 Oct | Leicester Half Marathon | 1:52:02 | 59.12 | 13.1mi |
19 Sep | Round Norfolk Relay - Stage 10 PB | 2:16:12 | 56.42 | 15.08mi |
14 Jun | Potters 'Arf Marathon | 2:05:57 | 52.58 | 13.1mi |
31 May | Edinburgh Marathon SB | 4:25:04 | 51.49 | 26.2mi |
19 Apr | Bungay Black Dog Half Marathon | 1:54:29 | 57.56 | 13.1mi |
5 Apr | Oakley 20 SB | 2:56:43 | 58.13 | 20mi |
15 Mar | Broadland half marathon SB | 1:47:45 | 61.15 | 13.1mi |
8 Mar | Florette Fradley 10k SB | 47:40 | 64.07 | 10km |
2008 | Result | WAVA | Distance | |
14 Dec | Waveney Valley AC Turkey Trot 10m SB | 1:20:40 | 62.21 | 10mi |
16 Nov | St Neots Riverside Half Marathon SB | 1:45:32 | 62.44 | 13.1mi |
20 Jul | Northumberland Coastal Run PB | 1:57:26 | 60.20 | 14mi |
28 May | Wroxham 5K SB | 24:20 | 61.59 | 5km |
4 May | Breckland 10K SB | 53:30 | 56.81 | 10km |
16 Mar | Broadland Half Marathon | 1:50:29 | 59.37 | 13.1mi |
17 Feb | Great East Run SB | 1:42:20 | 61.16 | 20km |
2007 | Result | WAVA | Distance | |
16 Dec | Turkey Trot 10, Beccles SB | 1:20:10 | 62.30 | 10mi |
18 Nov | St Neots Riverside Half Marathon SB | 1:47:33 | 60.99 | 13.1mi |
11 Nov | Stowmarket Striders Scenic 7 SB | 55:41 | 61.83 | 7mi |
2005 | Result | WAVA | Distance | |
12 Jun | Potters 'Arf Marathon SB | 2:00:18 | 54.12 | 13.1mi |
1 May | Breckland 10K SB | 48:32 | 61.90 | 10km |
6 Mar | Wymondham 10 SB | 1:21:50 | 60.37 | 10mi |
2004 | Result | WAVA | Distance | |
5 Dec | Nene Valley 10 | 1:23:17 | 59.32 | 10mi |
14 Nov | St Neots Riverside Half Marathon SB | 1:49:45 | 59.14 | 13.1mi |
18 Sep | Round Norfolk Relay, Stage 6 PB | 49:23 | 57.59 | 5.89mi |
21 Aug | Race the Train 14.75m PB | 2:28:28 | 49.58 | 14.75mi |
11 Aug | CoNAC Midweek Series SB | 50:22 | 59.65 | 10km |
8 Aug | Newark Half M | 2:11:35 | 49.33 | 13.1mi |
4 Aug | Midweek Series 5m SB | 39:22 | 61.07 | 5mi |
28 Jul | CONAC Midweek Series | 23:34 | 62.78 | 5km |
23 Jun | Wymondham 10m | 1:23:28 | 59.19 | 10mi |
3 Jun | Wroxham 5K SB | 23:00 | 64.32 | 5km |
31 May | Brandon Forest Half Marathon | 1:57:11 | 55.39 | 13.1mi |
19 May | GYRR 5 mile series race 3 | 39:24 | 61.02 | 5mi |
5 May | GYRR 5 mile series race 2 | 40:23 | 59.37 | 5mi |
2 May | Sutton Runners 10K | 50:56 | 58.81 | 10km |
21 Apr | GYRR 5 mile series race 1 | 40:46 | 58.82 | 5mi |
4 Apr | Bungay Blackdog Half Marathon | 1:53:11 | 57.21 | 13.1mi |
7 Mar | Wymondham 10m SB | 1:21:20 | 60.59 | 10mi |
2003 | Result | WAVA | Distance | |
14 Dec | Waveney Valley AC Turkey Trot 10 mile SB | 1:20:37 | 61.12 | 10mi |
16 Nov | St Neot's Riverside Half Marathon SB | 1:47:00 | 60.51 | 13.1mi |
2 Nov | The Royal Marines Commando Challenge 7m | 1:09:05 | 49.14 | 7mi |
19 Oct | Great Yarmouth SB | 47:01 | 63.71 | 10km |
21 Sep | Great North Run | 2:19:55 | 46.28 | 13.1mi |
7 Sep | Wissey Half Marathon | 1:53:09 | 57.22 | 13.1mi |
13 Aug | Midweek Series - 10K | 47:40 | 62.85 | 10km |
6 Aug | Midweek Series - 5M SB | 38:54 | 61.64 | 5mi |
30 Jul | Midweek Series - 5K SB | 23:21 | 63.24 | 5km |
25 May | Myra Garrett 10K | 51:55 | 57.70 | 10km |
4 May | Sutton Runners 10K | 51:00 | 58.60 | 10km |
30 Mar | Bungay Blackdog Half Marathon | 1:54:15 | 56.57 | 13.1mi |
2002 | Result | WAVA | Distance | |
10 Nov | Stowmarket Striders Scenic 7 SB | 59:15 | 57.15 | 7mi |
6 Oct | Wymondham Ladies 5K SB | 24:26 | 60.36 | 5km |
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 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 0 | 0 | 0 | 0 | 0 | 7 |
2024 | 90 | 127 | 127 | 151 | 160 | 148 | 129 | 0 | 0 | 0 | 0 | 0 | 931 |
2023 | 0 | 9 | 0 | 3 | 0 | 0 | 0 | 0 | 8 | 5 | 0 | 13 | 38 |
2023 | 35 | 109 | 127 | 112 | 135 | 126 | 128 | 139 | 126 | 139 | 133 | 124 | 1434 |
2022 | 0 | 0 | 9 | 11 | 6 | 5 | 7 | 15 | 0 | 6 | 0 | 0 | 59 |
2022 | 131 | 103 | 132 | 124 | 134 | 118 | 110 | 123 | 128 | 135 | 128 | 95 | 1461 |
2021 | 0 | 0 | 0 | 19 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 |
2021 | 115 | 122 | 136 | 133 | 132 | 142 | 105 | 130 | 125 | 136 | 128 | 129 | 1533 |
2021 | 0 | 0 | 0 | 0 | 12 | 13 | 3 | 3 | 3 | 0 | 0 | 0 | 34 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 6 |
2020 | 125 | 129 | 140 | 135 | 143 | 133 | 136 | 142 | 143 | 148 | 137 | 146 | 1657 |
2019 | 67 | 82 | 106 | 105 | 110 | 98 | 113 | 116 | 114 | 120 | 117 | 116 | 1264 |
2018 | 0 | 13 | 15 | 37 | 46 | 56 | 72 | 87 | 91 | 85 | 66 | 60 | 630 |
2017 | 126 | 114 | 128 | 70 | 31 | 50 | 45 | 53 | 58 | 33 | 26 | 0 | 734 |
2017 | 0 | 0 | 0 | 0 | 34 | 0 | 18 | 22 | 13 | 0 | 0 | 0 | 87 |
2016 | 139 | 135 | 144 | 130 | 136 | 138 | 126 | 137 | 139 | 128 | 130 | 134 | 1615 |
2016 | 0 | 0 | 0 | 0 | 0 | 39 | 30 | 15 | 23 | 0 | 0 | 0 | 106 |
2015 | 116 | 127 | 132 | 118 | 110 | 108 | 109 | 77 | 110 | 136 | 124 | 124 | 1393 |
2015 | 0 | 0 | 0 | 0 | 143 | 103 | 52 | 73 | 99 | 0 | 0 | 0 | 469 |
2014 | 4.9 | 1 | 0.5 | 0 | 0 | 0 | 0.4 | 9.5 | 4.2 | 0 | 0 | 0 | 20.3 |
2014 | 84 | 97 | 104 | 129 | 149 | 124 | 132 | 1 | 29 | 93 | 95 | 129 | 1165 |
2014 | 77 | 182 | 78 | 29 | 12 | 10 | 27 | 181 | 133 | 26 | 0 | 0 | 755 |
2013 | 0 | 0 | 0 | 0 | 1.8 | 4.6 | 4.6 | 5 | 4.3 | 1.9 | 3.8 | 6.6 | 32.5 |
2013 | 177 | 163 | 197 | 32 | 24 | 94 | 146 | 143 | 152 | 168 | 153 | 47 | 1496 |
2013 | 0 | 0 | 0 | 283 | 248 | 78 | 0 | 0 | 0 | 0 | 0 | 71 | 680 |
2012 | 161 | 138 | 164 | 164 | 165 | 170 | 180 | 166 | 199 | 141 | 140 | 163 | 1952 |
2011 | 144 | 103 | 153 | 116 | 117 | 121 | 142 | 139 | 154 | 178 | 153 | 157 | 1677 |
2011 | 12 | 10 | 8 | 0 | 5 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 38 |
2010 | 6 | 0 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 16 |
2010 | 154 | 112 | 126 | 82 | 111 | 132 | 160 | 148 | 130 | 100 | 116 | 130 | 1501 |
2010 | 0 | 0 | 0 | 58 | 51 | 82 | 72 | 32 | 48 | 19 | 12 | 10 | 383 |
2009 | 18 | 0 | 3 | 3 | 0 | 0 | 6 | 0 | 3 | 6 | 0 | 0 | 39 |
2009 | 149 | 147 | 161 | 153 | 145 | 67 | 106 | 124 | 140 | 121 | 133 | 144 | 1591 |
2009 | 11 | 0 | 0 | 0 | 0 | 4 | 9 | 3 | 21 | 0 | 0 | 0 | 47 |
2008 | 105 | 93 | 103 | 63 | 86 | 87 | 127 | 135 | 104 | 132 | 111 | 79 | 1223 |
2008 | 11 | 10 | 24 | 17 | 32 | 32 | 33 | 6 | 11 | 0 | 0 | 0 | 176 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 75 | 81 | 104 | 273 |
Sun 30th Jun
Jun 30
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Mon 1st Jul
Jul 1
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Tue 2nd Jul
Jul 2
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Wed 3rd Jul
Jul 3
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Thu 4th Jul
Jul 4
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Fri 5th Jul
Jul 5
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Sat 6th Jul
Jul 6
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![]()
1) 1mi - 9:29(9:29/mi) 125/143bpm [1185b/mi] 82cal
2) 1mi - 9:27(9:27/mi) 146/151bpm [1381b/mi] 94cal 3) 1mi - 9:03(9:03/mi) 149/153bpm [1349b/mi] 90cal 4) 1mi - 9:04(9:04/mi) 151/156bpm [1369b/mi] 91cal 5) 1mi - 9:01(9:01/mi) 153/156bpm [1380b/mi] 92cal 6) 1mi - 9:23(9:23/mi) 152/156bpm [1427b/mi] 92cal 7) 1mi - 9:05(9:05/mi) 149/155bpm [1353b/mi] 86cal 8) 1mi - 8:58(8:58/mi) 150/155bpm [1344b/mi] 86cal 9) 1mi - 9:09(9:09/mi) 152/158bpm [1391b/mi] 86cal 10) 1mi - 9:12(9:12/mi) 153/163bpm [1408b/mi] 84cal 11) 0.01mi - 3(8:32/mi) 157/157bpm [1339b/mi] 1cal ![]() |
Raf's HIIT, there was an awful lot of groaning today...
....3 x 8 min continuous (3 exercises in each set) of build ups with 2 min rest between each set. 1) 0.49mi - 36:10(1:14:21/mi) 102/150bpm [7583b/mi] 163cal 11/105rpm ![]()
Pre-HIIT wake up.
1) 1mi - 9:17(9:17/mi) 129/142bpm [1197b/mi] 83cal 2) 1mi - 8:52(8:52/mi) 144/152bpm [1277b/mi] 88cal 3) 1mi - 8:53(8:53/mi) 150/157bpm [1333b/mi] 89cal 4) 0.31mi - 2:45(8:50/mi) 157/163bpm [1387b/mi] 29cal ![]() |
![]()
6am club ๐ง๏ธโ๏ธ
1) 1mi - 9:45(9:45/mi) 121/131bpm [1180b/mi] 84cal 2) 1mi - 9:39(9:39/mi) 128/143bpm [1234b/mi] 86cal 3) 1mi - 9:34(9:34/mi) 140/147bpm [1338b/mi] 91cal 4) 1mi - 9:41(9:41/mi) 136/146bpm [1318b/mi] 87cal 5) 1mi - 9:55(9:55/mi) 136/146bpm [1350b/mi] 88cal 6) 1mi - 9:22(9:22/mi) 138/147bpm [1294b/mi] 86cal 7) 1mi - 9:19(9:19/mi) 148/156bpm [1379b/mi] 91cal 8) 0.13mi - 1:14(9:28/mi) 157/158bpm [1487b/mi] 13cal ![]() |
AWP "Down the Doubles" & a comparison of run-splatter-patterns ๐ฆต๐ผ๐ฆต๐ผ๐
wu to park - 2 x 4/2, 2 x 3/90 sec, 2 x 2/1, 2 x 1/1, 2 x 30 sec/30 sec - wd to work. I am strangely fatigued this week, so I was just glad to have hauled my butt out today. 1) 1mi - 10:15(10:15/mi) 131/143bpm [1342b/mi] 90cal 2) 0.71mi - 6:50(9:36/mi) 142/151bpm [1364b/mi] 63cal 3) 0.49mi - 4:00(8:14/mi) 140/158bpm [1152b/mi] 36cal 4) 0.08mi - 2:00(25:42/mi) 123/157bpm [3161b/mi] 10cal 5) 0.5mi - 4:00(8:04/mi) 144/165bpm [1161b/mi] 43cal 6) 0.05mi - 2:00(44:07/mi) 131/164bpm [5779b/mi] 12cal 7) 0.37mi - 3:00(8:07/mi) 148/166bpm [1201b/mi] 29cal 8) 0.07mi - 1:30(22:11/mi) 144/165bpm [3194b/mi] 13cal 9) 0.38mi - 3:00(7:53/mi) 151/169bpm [1190b/mi] 33cal 10) 0.06mi - 1:30(24:14/mi) 154/168bpm [3731b/mi] 14cal 11) 0.26mi - 2:00(7:44/mi) 148/168bpm [1144b/mi] 20cal 12) 0.04mi - 1:00(26:12/mi) 158/167bpm [4139b/mi] 9cal 13) 0.27mi - 2:00(7:31/mi) 160/170bpm [1202b/mi] 21cal 14) 0.03mi - 1:00(33:34/mi) 154/169bpm [5169b/mi] 10cal 15) 0.14mi - 1:00(7:17/mi) 144/167bpm [1049b/mi] 9cal 16) 0.03mi - 1:00(31:31/mi) 158/168bpm [4980b/mi] 10cal 17) 0.14mi - 1:00(7:21/mi) 139/153bpm [1022b/mi] 9cal 18) 0.04mi - 1:00(25:19/mi) 152/165bpm [3848b/mi] 10cal 19) 0.07mi - 30(7:07/mi) 148/156bpm [1052b/mi] 4cal 20) 0.02mi - 30(30:14/mi) 150/159bpm [4536b/mi] 5cal 21) 1mi - 8:52(8:52/mi) 154/167bpm [1365b/mi] 87cal 22) 0.61mi - 5:20(8:47/mi) 162/169bpm [1423b/mi] 56cal ![]() |
1) 0.43mi - 34:54(1:21:19/mi) 128/153bpm [10409b/mi] 259cal 10/106rpm
![]()
1) 1mi - 9:17(9:17/mi) 136/149bpm [1262b/mi] 86cal
2) 1mi - 8:38(8:38/mi) 154/160bpm [1330b/mi] 90cal 3) 1mi - 8:20(8:20/mi) 164/170bpm [1367b/mi] 90cal 4) 0.04mi - 21(9:18/mi) 164/170bpm [1526b/mi] 3cal ![]() |
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Waking up to good news ๐
1) 1mi - 9:36(9:36/mi) 131/146bpm [1258b/mi] 88cal 2) 1mi - 9:17(9:17/mi) 150/158bpm [1393b/mi] 95cal 3) 1mi - 8:49(8:49/mi) 155/162bpm [1365b/mi] 90cal 4) 1mi - 8:23(8:23/mi) 158/164bpm [1325b/mi] 87cal 5) 0.01mi - 7(8:05/mi) 161/161bpm [1301b/mi] 1cal ![]() |
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Sun 7th Jul
Jul 7
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Mon 8th Jul
Jul 8
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Tue 9th Jul
Jul 9
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Wed 10th Jul
Jul 10
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Thu 11th Jul
Jul 11
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Fri 12th Jul
Jul 12
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Sat 13th Jul
Jul 13
|
1) 1mi - 25:36(25:36/mi) 98/139bpm [2509b/mi] 95cal 42/78rpm
2) 1mi - 24:18(24:18/mi) 91/107bpm [2212b/mi] 87cal 42/73rpm 3) 0.31mi - 8:27(27:32/mi) 90/103bpm [2478b/mi] 29cal 40/78rpm ![]() ![]()
1) 1mi - 9:52(9:52/mi) 132/145bpm [1303b/mi] 88cal
2) 1mi - 9:13(9:13/mi) 149/154bpm [1374b/mi] 93cal 3) 1mi - 8:57(8:57/mi) 154/160bpm [1379b/mi] 91cal 4) 1mi - 8:56(8:56/mi) 155/157bpm [1385b/mi] 91cal 5) 1mi - 9:16(9:16/mi) 157/163bpm [1455b/mi] 94cal 6) 1mi - 9:08(9:08/mi) 155/162bpm [1416b/mi] 90cal 7) 1mi - 9:12(9:12/mi) 148/158bpm [1361b/mi] 84cal 8) 1mi - 9:06(9:06/mi) 154/159bpm [1402b/mi] 90cal 9) 0.5mi - 4:37(9:14/mi) 154/160bpm [1421b/mi] 44cal ![]() |
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1) 1mi - 8:45(8:45/mi) 125/146bpm [1094b/mi] 72cal
2) 1mi - 9:07(9:07/mi) 148/154bpm [1349b/mi] 90cal 3) 1mi - 9:01(9:01/mi) 155/163bpm [1398b/mi] 94cal 4) 1mi - 8:39(8:39/mi) 161/164bpm [1394b/mi] 91cal 5) 1mi - 8:54(8:54/mi) 162/167bpm [1442b/mi] 94cal 6) 0.11mi - 55(8:32/mi) 167/169bpm [1426b/mi] 10cal ![]() |
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6am club - squeaky trainers run.
๐ง๏ธ๐ง๏ธSoaked in minutes in the downpour on my commute to meet the others. 1) 1mi - 9:58(9:58/mi) 129/139bpm [1286b/mi] 90cal 2) 1mi - 9:38(9:38/mi) 134/146bpm [1292b/mi] 89cal 3) 1mi - 9:43(9:43/mi) 142/153bpm [1379b/mi] 93cal 4) 1mi - 9:50(9:50/mi) 139/158bpm [1367b/mi] 88cal 5) 1mi - 9:40(9:40/mi) 140/151bpm [1353b/mi] 84cal 6) 1mi - 9:08(9:08/mi) 139/151bpm [1269b/mi] 83cal 7) 1mi - 9:14(9:14/mi) 154/162bpm [1422b/mi] 92cal 8) 0.01mi - 5(8:48/mi) 161/162bpm [1416b/mi] 1cal ![]() |
AWP Sooooooo humid 2 min reps ๐
wu to park - 10 x 2 min- 1 min - wd to work. Loo visit and then catch up with the others on rep 9, but other than that it was ok...except the humidity and surprising wind in your face. 1) 1mi - 9:22(9:22/mi) 135/147bpm [1265b/mi] 86cal 2) 0.6mi - 5:42(9:32/mi) 142/155bpm [1354b/mi] 55cal 3) 0.25mi - 2:00(8:02/mi) 138/155bpm [1110b/mi] 18cal 4) 0.04mi - 1:00(22:33/mi) 138/152bpm [3113b/mi] 8cal 5) 0.25mi - 2:00(7:51/mi) 143/161bpm [1123b/mi] 20cal 6) 0.04mi - 1:00(23:58/mi) 140/160bpm [3356b/mi] 8cal 7) 0.26mi - 2:00(7:39/mi) 150/164bpm [1148b/mi] 20cal 8) 0.03mi - 1:00(29:49/mi) 144/163bpm [4295b/mi] 9cal 9) 0.27mi - 2:00(7:30/mi) 151/167bpm [1133b/mi] 19cal 10) 0.04mi - 1:00(22:19/mi) 153/168bpm [3414b/mi] 10cal 11) 0.26mi - 2:00(7:34/mi) 156/169bpm [1180b/mi] 21cal 12) 0.04mi - 1:00(26:16/mi) 157/169bpm [4123b/mi] 10cal 13) 0.26mi - 2:00(7:40/mi) 157/170bpm [1204b/mi] 20cal 14) 0.03mi - 1:00(30:02/mi) 152/169bpm [4566b/mi] 9cal 15) 0.27mi - 2:00(7:32/mi) 157/172bpm [1182b/mi] 20cal 16) 0.04mi - 1:00(26:12/mi) 157/171bpm [4114b/mi] 10cal 17) 0.26mi - 2:00(7:36/mi) 155/170bpm [1179b/mi] 20cal 18) 0.02mi - 1:00(46:44/mi) 158/173bpm [7383b/mi] 10cal 19) 0.22mi - 2:00(9:08/mi) 147/159bpm [1342b/mi] 17cal 20) 0.05mi - 1:00(19:16/mi) 145/157bpm [2795b/mi] 7cal 21) 0.26mi - 2:00(7:34/mi) 158/171bpm [1195b/mi] 21cal 22) 1mi - 8:47(8:47/mi) 151/170bpm [1327b/mi] 84cal 23) 0.64mi - 5:28(8:35/mi) 162/170bpm [1391b/mi] 58cal ![]() |
1) 1mi - 39:29(39:29/mi) 81/115bpm [3198b/mi] 106cal 16/116rpm
2) 0.14mi - 3:16(22:56/mi) 90/103bpm [2064b/mi] 14cal 56/66rpm ![]()
1) 1mi - 33:00(33:00/mi) 82/111bpm [2706b/mi] 96cal 34/124rpm
2) 0.23mi - 44:49(3:16:03/mi) 97/125bpm [19017b/mi] 157cal 2/106rpm ![]() ![]()
1) 1mi - 9:43(9:43/mi) 130/143bpm [1262b/mi] 88cal
2) 1mi - 9:05(9:05/mi) 146/152bpm [1326b/mi] 91cal 3) 1mi - 8:45(8:45/mi) 151/159bpm [1321b/mi] 89cal 4) 0.51mi - 4:24(8:36/mi) 155/161bpm [1333b/mi] 46cal ![]() |
1) 1mi - 8:54(8:54/mi) 134/145bpm [1194b/mi] 84cal
2) 1mi - 8:32(8:32/mi) 149/156bpm [1273b/mi] 87cal 3) 1mi - 8:23(8:23/mi) 155/160bpm [1299b/mi] 86cal 4) 1mi - 8:26(8:26/mi) 158/164bpm [1332b/mi] 89cal 5) 0.24mi - 2:03(8:33/mi) 160/163bpm [1368b/mi] 22cal ![]() |
1) 1mi - 20:38(20:38/mi) 94/102bpm [1940b/mi] 77cal 58/70rpm
2) 1mi - 21:28(21:28/mi) 86/106bpm [1847b/mi] 77cal 58/67rpm 3) 0.15mi - 2:47(18:33/mi) 87/95bpm [1615b/mi] 11cal 62/65rpm ![]() |
Sun 14th Jul
Jul 14
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Mon 15th Jul
Jul 15
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Tue 16th Jul
Jul 16
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Wed 17th Jul
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Thu 18th Jul
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Fri 19th Jul
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Sat 20th Jul
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1) 1mi - 9:25(9:25/mi) 129/142bpm [1214b/mi] 84cal
2) 1mi - 9:15(9:15/mi) 145/154bpm [1342b/mi] 91cal 3) 1mi - 9:08(9:08/mi) 156/160bpm [1424b/mi] 94cal 4) 1mi - 9:12(9:12/mi) 156/160bpm [1436b/mi] 94cal 5) 1mi - 9:11(9:11/mi) 156/161bpm [1432b/mi] 91cal 6) 1mi - 9:11(9:11/mi) 156/162bpm [1433b/mi] 91cal 7) 1mi - 9:14(9:14/mi) 157/163bpm [1449b/mi] 94cal 8) 1mi - 9:07(9:07/mi) 153/160bpm [1394b/mi] 87cal 9) 1mi - 9:13(9:13/mi) 149/162bpm [1375b/mi] 81cal 10) 1mi - 9:24(9:24/mi) 151/163bpm [1420b/mi] 83cal 11) 0.03mi - 13(8:05/mi) 145/147bpm [1171b/mi] 2cal ![]() |
My lead: everyoneโs favโฆ build ups.
1) 0.42mi - 41:41(1:39:05/mi) 110/131bpm [10900b/mi] 208cal 13/111rpm ![]()
Tennis ๐พ was well exciting, footy โฝ๏ธ was well dullโฆ
โฆ,well done Spain ๐ช๐ธ โฆhorrible humidity today made me well sluggish. 1) 1mi - 9:25(9:25/mi) 132/146bpm [1242b/mi] 86cal 2) 1mi - 8:48(8:48/mi) 148/156bpm [1302b/mi] 89cal 3) 1mi - 8:21(8:21/mi) 154/161bpm [1285b/mi] 85cal 4) 0.11mi - 59(8:45/mi) 131/157bpm [1147b/mi] 6cal ![]() |
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1) 1mi - 9:55(9:55/mi) 120/132bpm [1189b/mi] 84cal
2) 1mi - 10:13(10:13/mi) 130/144bpm [1327b/mi] 88cal 3) 1mi - 9:50(9:50/mi) 135/143bpm [1327b/mi] 89cal 4) 1mi - 9:47(9:47/mi) 134/141bpm [1312b/mi] 88cal 5) 1mi - 10:00(10:00/mi) 135/140bpm [1350b/mi] 89cal 6) 1mi - 9:26(9:26/mi) 136/144bpm [1284b/mi] 84cal 7) 1mi - 9:04(9:04/mi) 148/154bpm [1341b/mi] 89cal 8) 0.1mi - 54(9:00/mi) 157/159bpm [1413b/mi] 10cal ![]() |
1) 1mi - 9:46(9:46/mi) 129/142bpm [1261b/mi] 84cal
2) 0.68mi - 6:11(9:09/mi) 137/146bpm [1253b/mi] 55cal 3) 0.5mi - 4:00(8:05/mi) 143/158bpm [1155b/mi] 38cal 4) 0.03mi - 1:00(31:59/mi) 139/156bpm [4445b/mi] 9cal 5) 0.14mi - 1:00(7:20/mi) 113/128bpm [829b/mi] 8cal 6) 0.03mi - 1:00(39:58/mi) 118/129bpm [4716b/mi] 5cal 7) 0.13mi - 1:00(7:25/mi) 121/154bpm [897b/mi] 7cal 8) 0.03mi - 1:00(29:22/mi) 140/155bpm [4111b/mi] 7cal 9) 0.51mi - 4:00(7:51/mi) 153/164bpm [1201b/mi] 42cal 10) 0.04mi - 1:00(27:38/mi) 150/164bpm [4144b/mi] 9cal 11) 0.51mi - 4:00(7:54/mi) 158/168bpm [1248b/mi] 42cal 12) 0.03mi - 1:00(30:50/mi) 149/167bpm [4594b/mi] 9cal 13) 0.13mi - 1:00(7:28/mi) 136/159bpm [1015b/mi] 9cal 14) 0.04mi - 1:00(24:46/mi) 148/160bpm [3665b/mi] 8cal 15) 0.14mi - 1:00(7:23/mi) 144/166bpm [1063b/mi] 10cal 16) 0.03mi - 1:00(32:20/mi) 155/166bpm [5011b/mi] 10cal 17) 0.52mi - 4:00(7:44/mi) 161/172bpm [1246b/mi] 42cal 18) 1mi - 9:23(9:23/mi) 148/171bpm [1389b/mi] 90cal 19) 0.77mi - 6:48(8:50/mi) 158/164bpm [1397b/mi] 71cal ![]() |
HIIT: Raf's back from hols & he means business! ๐
1) 0.37mi - 38:57(1:45:36/mi) 93/131bpm [9820b/mi] 142cal 6/121rpm ![]()
Pre-HIIT Elephant ๐
With a rise in VO2 max score, even though I felt like poop! ๐ 1) 1mi - 9:22(9:22/mi) 126/140bpm [1181b/mi] 82cal 2) 1mi - 8:52(8:52/mi) 144/153bpm [1277b/mi] 88cal 3) 1mi - 8:50(8:50/mi) 157/163bpm [1387b/mi] 93cal 4) 0.05mi - 21(7:43/mi) 162/163bpm [1249b/mi] 4cal ![]() |
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1) 1mi - 9:29(9:29/mi) 124/137bpm [1176b/mi] 81cal
2) 1mi - 9:10(9:10/mi) 139/145bpm [1275b/mi] 88cal 3) 1mi - 8:47(8:47/mi) 150/155bpm [1318b/mi] 90cal 4) 1mi - 8:57(8:57/mi) 156/164bpm [1396b/mi] 92cal 5) 0.03mi - 16(8:00/mi) 161/162bpm [1288b/mi] 3cal ![]() |
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1) 1mi - 9:32(9:32/mi) 127/137bpm [1210b/mi] 85cal
2) 1mi - 9:36(9:36/mi) 144/151bpm [1382b/mi] 96cal 3) 1mi - 9:18(9:18/mi) 148/152bpm [1375b/mi] 92cal 4) 1mi - 9:12(9:12/mi) 152/157bpm [1399b/mi] 91cal 5) 1mi - 8:53(8:53/mi) 155/160bpm [1378b/mi] 91cal 6) 1mi - 9:01(9:01/mi) 158/160bpm [1424b/mi] 93cal 7) 1mi - 8:49(8:49/mi) 155/161bpm [1368b/mi] 88cal 8) 1mi - 8:38(8:38/mi) 154/160bpm [1328b/mi] 84cal 9) 0.4mi - 3:32(8:45/mi) 155/163bpm [1357b/mi] 35cal ![]() |
Sun 21st Jul
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Mon 22nd Jul
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Tue 23rd Jul
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Wed 24th Jul
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Thu 25th Jul
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Fri 26th Jul
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Sat 27th Jul
Jul 27
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1) 1mi - 9:10(9:10/mi) 131/146bpm [1201b/mi] 83cal
2) 1mi - 9:05(9:05/mi) 137/155bpm [1245b/mi] 79cal 3) 1mi - 9:05(9:05/mi) 144/160bpm [1308b/mi] 84cal 4) 1mi - 9:04(9:04/mi) 150/161bpm [1361b/mi] 89cal 5) 0.75mi - 6:33(8:45/mi) 158/164bpm [1383b/mi] 68cal ![]() |
My lead - Tabata Monday
1) 0mi - 20(1:15:59/mi) 104/112bpm [7902b/mi] 2cal 2) 0.02mi - 10(10:08/mi) 117/119bpm [1185b/mi] 1cal 3) 0.02mi - 20(18:36/mi) 116/120bpm [2157b/mi] 2cal 4) 0mi - 10(2:16:51/mi) 114/115bpm [15601b/mi] 1cal 5) 0.01mi - 20(40:27/mi) 118/122bpm [4774b/mi] 2cal 6) 0mi - 10(1:11:32/mi) 126/127bpm [9012b/mi] 1cal 7) 0mi - 20(16:52:10/mi) 121/127bpm [122472b/mi] 2cal 8) 0mi - 10(2:15:28/mi) 120/121bpm [16256b/mi] 1cal 9) 0mi - 20(1:11:43/mi) 122/126bpm [8750b/mi] 2cal 10) 0mi - 10(54:44/mi) 126/127bpm [6897b/mi] 1cal 11) 0mi - 20(8:51:08/mi) 125/127bpm [66392b/mi] 3cal 12) 0mi - 10(16:33:25/mi) 123/124bpm [122191b/mi] 1cal 13) 0mi - 20(1:43:22/mi) 124/127bpm [12817b/mi] 3cal 14) 0mi - 10(2:12:47/mi) 129/131bpm [17129b/mi] 1cal 15) 0mi - 20(10:54:12/mi) 126/130bpm [82430b/mi] 3cal 16) 0mi - 10(0/mi) 123/124bpm [INFb/mi] 1cal 17) 0mi - 20(2:33:16/mi) 117/120bpm [17933b/mi] 2cal 18) 0mi - 10(2:55:19/mi) 113/116bpm [19810b/mi] 1cal 19) 0mi - 20(0/mi) 114/118bpm [INFb/mi] 2cal 20) 0mi - 10(17:11:38/mi) 120/123bpm [123796b/mi] 1cal 21) 0.01mi - 20(44:42/mi) 127/132bpm [5677b/mi] 3cal 22) 0mi - 10(56:42/mi) 133/134bpm [7542b/mi] 1cal 23) 0mi - 20(0/mi) 134/135bpm [INFb/mi] 3cal 24) 0mi - 10(0/mi) 132/132bpm [INFb/mi] 1cal 25) 0mi - 20(9:56:03/mi) 133/135bpm [79275b/mi] 3cal 26) 0mi - 10(1:43:58/mi) 137/139bpm [14243b/mi] 1cal 27) 0mi - 20(4:53:08/mi) 138/139bpm [40453b/mi] 3cal 28) 0mi - 10(2:58:49/mi) 136/136bpm [24319b/mi] 1cal 29) 0mi - 20(2:14:47/mi) 135/136bpm [18196b/mi] 3cal 30) 0mi - 10(1:01:14/mi) 138/140bpm [8451b/mi] 2cal 31) 0mi - 20(2:38:43/mi) 139/141bpm [22061b/mi] 3cal 32) 0mi - 10(7:12:37/mi) 137/139bpm [59269b/mi] 2cal 33) 0mi - 20(2:40:37/mi) 130/135bpm [20880b/mi] 3cal 34) 0mi - 10(0/mi) 122/122bpm [INFb/mi] 1cal 35) 0mi - 20(5:52:56/mi) 120/122bpm [42351b/mi] 2cal 36) 0mi - 10(37:15:12/mi) 124/125bpm [277165b/mi] 1cal 37) 0mi - 20(0/mi) 123/125bpm [INFb/mi] 2cal 38) 0mi - 10(49:40:16/mi) 120/120bpm [357632b/mi] 1cal 39) 0mi - 20(34:23:16/mi) 119/120bpm [245528b/mi] 2cal 40) 0mi - 10(223:31:12/mi) 122/123bpm [1636166b/mi] 1cal 41) 0mi - 20(1:42:11/mi) 124/126bpm [12670b/mi] 2cal 42) 0mi - 10(0/mi) 121/122bpm [INFb/mi] 1cal 43) 0mi - 20(447:02:24/mi) 120/121bpm [3218688b/mi] 2cal 44) 0mi - 10(0/mi) 122/123bpm [INFb/mi] 1cal 45) 0mi - 20(298:01:36/mi) 122/124bpm [2181555b/mi] 2cal 46) 0mi - 10(447:02:24/mi) 118/119bpm [3165043b/mi] 1cal 47) 0mi - 20(3:03:43/mi) 118/119bpm [21678b/mi] 2cal 48) 0mi - 10(7:27:02/mi) 125/128bpm [55880b/mi] 1cal 49) 0mi - 20(7:38:30/mi) 129/131bpm [59147b/mi] 3cal 50) 0mi - 10(11:45:51/mi) 128/129bpm [90349b/mi] 1cal 51) 0mi - 20(5:48:21/mi) 128/129bpm [44588b/mi] 3cal 52) 0mi - 10(0/mi) 125/125bpm [INFb/mi] 1cal 53) 0mi - 20(0/mi) 123/126bpm [INFb/mi] 2cal 54) 0mi - 10(149:00:48/mi) 123/124bpm [1099718b/mi] 1cal 55) 0mi - 20(127:43:33/mi) 124/126bpm [950279b/mi] 2cal 56) 0mi - 10(74:30:24/mi) 127/128bpm [567741b/mi] 1cal 57) 0mi - 20(33:06:51/mi) 126/128bpm [250342b/mi] 2cal 58) 0mi - 10(63:51:46/mi) 128/128bpm [490467b/mi] 1cal 59) 0mi - 20(178:48:58/mi) 128/129bpm [1373307b/mi] 3cal 60) 0mi - 10(0/mi) 127/128bpm [INFb/mi] 1cal 61) 0mi - 20(6:40:20/mi) 126/127bpm [50442b/mi] 2cal 62) 0mi - 10(1:10:46/mi) 128/128bpm [9059b/mi] 1cal 63) 0mi - 20(1:33:08/mi) 128/129bpm [11921b/mi] 2cal 64) 0mi - 10(1:37:11/mi) 129/134bpm [12537b/mi] 1cal 65) 0.01mi - 20(33:01/mi) 132/135bpm [4358b/mi] 3cal 66) 0mi - 10(4:42:20/mi) 131/132bpm [36987b/mi] 1cal 67) 0mi - 20(2:35:57/mi) 138/141bpm [21520b/mi] 3cal 68) 0mi - 10(1:05:06/mi) 142/143bpm [9245b/mi] 2cal 69) 0mi - 20(0/mi) 141/143bpm [INFb/mi] 3cal 70) 0mi - 10(223:31:12/mi) 140/141bpm [1877568b/mi] 2cal 71) 0mi - 20(127:43:33/mi) 142/144bpm [1088223b/mi] 3cal 72) 0mi - 10(0/mi) 143/144bpm [INFb/mi] 2cal 73) 0mi - 20(2:58:49/mi) 143/145bpm [25571b/mi] 3cal 74) 0mi - 10(1:02:58/mi) 140/142bpm [8815b/mi] 2cal 75) 0mi - 20(8:30:54/mi) 143/145bpm [73059b/mi] 3cal 76) 0mi - 10(17:52:54/mi) 142/143bpm [152351b/mi] 1cal 77) 0mi - 20(111:45:36/mi) 144/147bpm [965606b/mi] 3cal 78) 0mi - 10(3:11:35/mi) 141/141bpm [27014b/mi] 2cal 79) 0mi - 20(1:35:17/mi) 143/146bpm [13626b/mi] 3cal 80) 0mi - 10(1:33:47/mi) 144/145bpm [13505b/mi] 2cal 81) 0.01mi - 20(49:10/mi) 138/142bpm [6786b/mi] 3cal 82) 0mi - 10(41:55/mi) 136/138bpm [5700b/mi] 1cal 83) 0mi - 20(2:09:53/mi) 141/143bpm [18315b/mi] 3cal 84) 0mi - 10(0/mi) 143/143bpm [INFb/mi] 2cal 85) 0mi - 20(149:00:48/mi) 141/143bpm [1260653b/mi] 3cal 86) 0mi - 10(44:42:14/mi) 142/144bpm [380878b/mi] 2cal 87) 0mi - 20(3:38:58/mi) 147/151bpm [32187b/mi] 3cal 88) 0mi - 10(2:05:20/mi) 149/151bpm [18675b/mi] 2cal 89) 0mi - 20(89:24:29/mi) 149/151bpm [799308b/mi] 3cal 90) 0mi - 10(1:33:47/mi) 149/149bpm [13974b/mi] 2cal 91) 0mi - 20(11:36:41/mi) 148/149bpm [103109b/mi] 3cal 92) 0mi - 10(0/mi) 149/149bpm [INFb/mi] 2cal 93) 0.01mi - 20(1:04:57/mi) 147/149bpm [9547b/mi] 3cal 94) 0mi - 10(1:00:41/mi) 147/148bpm [8921b/mi] 2cal 95) 0.01mi - 20(1:04:43/mi) 148/150bpm [9577b/mi] 3cal 96) 0.01mi - 10(33:07/mi) 148/150bpm [4901b/mi] 2cal 97) 0.01mi - 20(51:17/mi) 143/145bpm [7334b/mi] 3cal 98) 0mi - 10(46:49/mi) 137/140bpm [6413b/mi] 1cal 99) 0mi - 20(3:50:14/mi) 128/131bpm [29470b/mi] 2cal 100) 0mi - 10(74:30:24/mi) 128/128bpm [572211b/mi] 1cal 101) 0mi - 20(127:43:33/mi) 123/128bpm [942616b/mi] 2cal 102) 0mi - 10(6:59:06/mi) 118/120bpm [49454b/mi] 1cal 103) 0mi - 20(3:38:58/mi) 118/119bpm [25837b/mi] 1cal 104) 0mi - 10(1:03:52/mi) 119/119bpm [7600b/mi] 1cal 105) 0mi - 20(1:26:06/mi) 119/120bpm [10247b/mi] 2cal 106) 0mi - 10(2:16:09/mi) 119/120bpm [16202b/mi] 1cal 107) 0mi - 20(5:06:33/mi) 115/117bpm [35252b/mi] 1cal 108) 0mi - 10(0/mi) 115/116bpm [INFb/mi] 1cal 109) 0mi - 20(25:32:43/mi) 114/116bpm [174729b/mi] 1cal 110) 0mi - 10(0/mi) 114/114bpm [INFb/mi] 1cal 111) 0mi - 20(17:11:38/mi) 113/114bpm [116574b/mi] 1cal 112) 0mi - 10(7:58:58/mi) 120/124bpm [57477b/mi] 1cal 113) 0mi - 20(4:51:33/mi) 129/133bpm [37610b/mi] 2cal 114) 0mi - 10(2:18:16/mi) 137/140bpm [18942b/mi] 1cal 115) 0.01mi - 20(41:16/mi) 140/141bpm [5777b/mi] 3cal 116) 0mi - 10(0/mi) 140/141bpm [INFb/mi] 1cal 117) 0mi - 20(9:43:06/mi) 139/140bpm [81050b/mi] 3cal 118) 0mi - 10(3:23:12/mi) 142/142bpm [28854b/mi] 1cal 119) 0.01mi - 20(39:55/mi) 143/144bpm [5708b/mi] 3cal 120) 0mi - 10(56:35/mi) 144/144bpm [8149b/mi] 1cal 121) 0.01mi - 20(1:00:33/mi) 144/145bpm [8719b/mi] 3cal 122) 0mi - 10(38:03/mi) 144/145bpm [5479b/mi] 2cal 123) 0.01mi - 20(57:04/mi) 141/145bpm [8047b/mi] 3cal 124) 0mi - 10(59:20/mi) 142/142bpm [8427b/mi] 1cal 125) 0mi - 20(2:06:31/mi) 141/142bpm [17839b/mi] 3cal 126) 0mi - 10(5:23:10/mi) 142/143bpm [45889b/mi] 1cal 127) 0mi - 20(22:21:07/mi) 140/142bpm [187757b/mi] 3cal 128) 0mi - 10(1:33:08/mi) 138/140bpm [12852b/mi] 2cal 129) 0mi - 20(14:11:30/mi) 135/137bpm [114953b/mi] 3cal 130) 0mi - 10(18:37:36/mi) 132/133bpm [147523b/mi] 1cal 131) 0mi - 20(0/mi) 121/131bpm [INFb/mi] 2cal 132) 0mi - 10(19:26:11/mi) 115/117bpm [134112b/mi] 1cal 133) 0mi - 20(2:29:51/mi) 112/114bpm [16783b/mi] 1cal 134) 0mi - 10(3:47:19/mi) 107/108bpm [24322b/mi] 135) 0mi - 20(447:02:24/mi) 110/111bpm [2950464b/mi] 1cal 136) 0mi - 10(111:45:36/mi) 109/110bpm [730910b/mi] 137) 0mi - 20(5:31:08/mi) 109/112bpm [36094b/mi] 1cal 138) 0mi - 10(6:28:44/mi) 110/111bpm [42760b/mi] 139) 0mi - 20(20:47:33/mi) 108/110bpm [134736b/mi] 1cal 140) 0mi - 10(74:30:24/mi) 106/107bpm [473862b/mi] 141) 0mi - 20(223:31:12/mi) 99/106bpm [1327709b/mi] 1cal 142) 0mi - 10(447:02:24/mi) 101/102bpm [2709062b/mi] 143) 0mi - 20(59:36:19/mi) 101/102bpm [361208b/mi] 1cal 144) 0mi - 10(223:31:12/mi) 97/98bpm [1300886b/mi] 145) 0mi - 20(20:19:12/mi) 99/100bpm [120701b/mi] 1cal 146) 0mi - 10(1:32:29/mi) 98/99bpm [9064b/mi] 147) 0mi - 20(10:46:19/mi) 93/95bpm [60108b/mi] 148) 0mi - 10(49:40:16/mi) 93/93bpm [277165b/mi] 149) 0.01mi - 20(34:49/mi) 95/98bpm [3307b/mi] 1cal 150) 0mi - 10(55:18/mi) 96/96bpm [5309b/mi] 151) 0mi - 20(1:58:57/mi) 94/96bpm [11181b/mi] 152) 0mi - 1:01(3:42:35/mi) 95/99bpm [21145b/mi] 2cal ![]()
1) 1mi - 9:58(9:58/mi) 127/140bpm [1266b/mi] 86cal
2) 1mi - 9:02(9:02/mi) 148/155bpm [1336b/mi] 91cal 3) 1mi - 9:08(9:08/mi) 154/160bpm [1406b/mi] 93cal 4) 0.07mi - 31(7:46/mi) 158/159bpm [1228b/mi] 6cal ![]() |
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1) 1mi - 9:17(9:17/mi) 126/143bpm [1169b/mi] 83cal
2) 1mi - 10:09(10:09/mi) 132/145bpm [1339b/mi] 88cal 3) 1mi - 9:46(9:46/mi) 134/141bpm [1308b/mi] 86cal 4) 1mi - 9:48(9:48/mi) 132/141bpm [1293b/mi] 82cal 5) 1mi - 9:29(9:29/mi) 137/143bpm [1299b/mi] 86cal 6) 1mi - 8:59(8:59/mi) 138/149bpm [1240b/mi] 83cal 7) 1mi - 8:57(8:57/mi) 148/159bpm [1326b/mi] 87cal 8) 0.38mi - 3:16(8:31/mi) 151/161bpm [1287b/mi] 32cal ![]() |
AWP Pyramid - one where V cycled off quick to avoid the selfie ๐๐ด๐ผโโ๏ธ๐ด๐ผโโ๏ธโกโก๐
wu to park - 30 sec/30 sec, 1 min/ 1min, 2 min/1 min, 3 min/90 sec, 4 min/2min & then back down again - wd to work 1) 1mi - 10:09(10:09/mi) 128/138bpm [1299b/mi] 87cal 2) 0.7mi - 6:43(9:33/mi) 131/143bpm [1250b/mi] 56cal 3) 0.07mi - 30(7:12/mi) 103/126bpm [741b/mi] 2cal 4) 0.02mi - 30(29:38/mi) 127/131bpm [3763b/mi] 4cal 5) 0.13mi - 1:00(7:47/mi) 125/143bpm [972b/mi] 8cal 6) 0.03mi - 1:00(29:01/mi) 127/145bpm [3685b/mi] 7cal 7) 0.26mi - 2:00(7:39/mi) 137/155bpm [1049b/mi] 19cal 8) 0.04mi - 1:00(27:16/mi) 134/155bpm [3653b/mi] 8cal 9) 0.39mi - 3:00(7:44/mi) 145/161bpm [1122b/mi] 31cal 10) 0.04mi - 1:30(38:41/mi) 131/160bpm [5067b/mi] 10cal 11) 0.51mi - 4:00(7:52/mi) 152/165bpm [1196b/mi] 40cal 12) 0.03mi - 2:00(1:11:49/mi) 130/164bpm [9336b/mi] 12cal 13) 0.4mi - 3:00(7:31/mi) 152/167bpm [1143b/mi] 29cal 14) 0.02mi - 1:30(1:05:36/mi) 140/166bpm [9184b/mi] 11cal 15) 0.26mi - 2:00(7:36/mi) 141/168bpm [1072b/mi] 18cal 16) 0.01mi - 1:00(1:29:13/mi) 151/169bpm [13471b/mi] 10cal 17) 0.15mi - 1:00(6:40/mi) 138/167bpm [919b/mi] 6cal 18) 0.06mi - 1:00(17:31/mi) 158/168bpm [2768b/mi] 10cal 19) 0.06mi - 30(8:13/mi) 137/163bpm [1125b/mi] 3cal 20) 0.05mi - 30(9:11/mi) 134/142bpm [1230b/mi] 4cal 21) 1mi - 8:57(8:57/mi) 153/161bpm [1370b/mi] 90cal 22) 0.78mi - 6:36(8:26/mi) 160/167bpm [1349b/mi] 70cal ![]() |
Mark's first HIIT lead - with a tough 4.5 min plank section..3 times!!! ๐ฌ
1) 0.44mi - 45:05(1:41:58/mi) 83/102bpm [8463b/mi] 121cal 1/77rpm ![]()
1) 1mi - 9:17(9:17/mi) 125/137bpm [1160b/mi] 81cal
2) 1mi - 8:47(8:47/mi) 145/152bpm [1274b/mi] 87cal 3) 1mi - 8:55(8:55/mi) 150/159bpm [1337b/mi] 89cal 4) 0.01mi - 4(7:07/mi) 157/157bpm [1117b/mi] 1cal ![]() |
1) 1mi - 9:26(9:26/mi) 127/139bpm [1197b/mi] 81cal
2) 1mi - 9:25(9:25/mi) 136/143bpm [1281b/mi] 87cal 3) 1mi - 8:56(8:56/mi) 144/152bpm [1286b/mi] 87cal 4) 1mi - 9:09(9:09/mi) 143/152bpm [1309b/mi] 84cal 5) 0.75mi - 6:42(8:53/mi) 150/158bpm [1332b/mi] 67cal ![]() |
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