AngeM

F50

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About Me
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! Show More...

About Me

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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Recent Training
17th Apr	Intervals	6.5mi	1:00:33
16th Apr	Pilates	0mi	21:05
16th Apr	General	7mi	1:07:38
15th Apr	HIIT	0.4mi	40:23
15th Apr	General	3.1mi	26:24

12 Month Benchmarks	Run
Mile	8:09
5k	27:12
5mi	44:10
10k	55:03
10mi	1:30:03

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Best Times
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	90	127	127	86	0	0	0	0	0	0	0	0	429
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

Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28
0.3mi, 39:51 Cross - HIIT HIIT on Friday and my lead again. Extra session offered as I missed yesterday's due to being on interview panel. 1) 0mi - 20(3:21:40/mi) 110/110bpm [22184b/mi] 2cal 2) 0mi - 10(6:52:39/mi) 110/111bpm [45392b/mi] 1cal 3) 0mi - 20(0/mi) 116/127bpm [INFb/mi] 2cal 4) 0mi - 10(0/mi) 132/138bpm [INFb/mi] 1cal 5) 0mi - 20(6:46:24/mi) 139/141bpm [56490b/mi] 3cal 6) 0mi - 10(1:47:43/mi) 138/138bpm [14865b/mi] 2cal 7) 0mi - 20(2:01:06/mi) 139/140bpm [16832b/mi] 3cal 8) 0mi - 10(0/mi) 141/142bpm [INFb/mi] 2cal 9) 0mi - 20(3:52:14/mi) 148/155bpm [34370b/mi] 3cal 10) 0mi - 10(2:29:01/mi) 152/154bpm [22650b/mi] 2cal 11) 0mi - 20(2:59:25/mi) 143/149bpm [25656b/mi] 3cal 12) 0mi - 10(447:02:24/mi) 140/140bpm [3755136b/mi] 2cal 13) 0mi - 20(894:04:48/mi) 144/152bpm [7724851b/mi] 3cal 14) 0mi - 10(0/mi) 155/157bpm [INFb/mi] 2cal 15) 0.01mi - 20(36:42/mi) 146/154bpm [5357b/mi] 3cal 16) 0mi - 10(1:23:02/mi) 143/143bpm [11875b/mi] 2cal 17) 0.01mi - 20(52:51/mi) 144/146bpm [7611b/mi] 3cal 18) 0mi - 10(1:03:52/mi) 146/146bpm [9324b/mi] 1cal 19) 0mi - 20(59:36:19/mi) 143/146bpm [511414b/mi] 3cal 20) 0mi - 10(11:45:51/mi) 142/143bpm [100231b/mi] 2cal 21) 0mi - 20(22:21:07/mi) 145/148bpm [194462b/mi] 3cal 22) 0mi - 10(0/mi) 148/149bpm [INFb/mi] 2cal 23) 0mi - 20(11:36:41/mi) 145/148bpm [101019b/mi] 3cal 24) 0mi - 10(4:08:21/mi) 143/143bpm [35515b/mi] 2cal 25) 0mi - 20(7:02:24/mi) 142/143bpm [59981b/mi] 3cal 26) 0mi - 10(0/mi) 153/158bpm [INFb/mi] 2cal 27) 0mi - 20(0/mi) 148/157bpm [INFb/mi] 3cal 28) 0mi - 10(0/mi) 143/144bpm [INFb/mi] 2cal 29) 0mi - 20(63:51:46/mi) 144/145bpm [551775b/mi] 3cal 30) 0mi - 10(12:25:04/mi) 147/147bpm [109525b/mi] 2cal 31) 0mi - 20(13:08:54/mi) 149/151bpm [117545b/mi] 3cal 32) 0mi - 10(31:55:53/mi) 147/149bpm [281635b/mi] 2cal 33) 0mi - 20(81:16:48/mi) 147/148bpm [716890b/mi] 3cal 34) 0mi - 10(55:52:48/mi) 147/148bpm [492862b/mi] 2cal 35) 0mi - 20(447:02:24/mi) 150/151bpm [4023360b/mi] 3cal 36) 0mi - 10(89:24:29/mi) 148/149bpm [793943b/mi] 2cal 37) 0mi - 20(8:16:43/mi) 149/149bpm [74010b/mi] 3cal 38) 0mi - 10(1:11:43/mi) 150/151bpm [10758b/mi] 2cal 39) 0mi - 20(1:58:41/mi) 151/152bpm [17921b/mi] 3cal 40) 0mi - 10(9:56:03/mi) 151/151bpm [90004b/mi] 2cal 41) 0.01mi - 20(46:36/mi) 150/150bpm [6991b/mi] 3cal 42) 0mi - 10(1:20:33/mi) 152/152bpm [12243b/mi] 2cal 43) 0mi - 20(1:56:22/mi) 151/152bpm [17571b/mi] 3cal 44) 0mi - 10(59:36/mi) 151/151bpm [9000b/mi] 2cal 45) 0mi - 20(1:13:17/mi) 150/151bpm [10993b/mi] 3cal 46) 0mi - 10(1:47:17/mi) 153/154bpm [16415b/mi] 2cal 47) 0mi - 20(13:32:48/mi) 153/154bpm [124358b/mi] 3cal 48) 0mi - 10(49:40:16/mi) 152/152bpm [453001b/mi] 2cal 49) 0mi - 20(0/mi) 150/151bpm [INFb/mi] 3cal 50) 0mi - 10(37:15:12/mi) 149/149bpm [333045b/mi] 2cal 51) 0mi - 20(2:16:30/mi) 148/149bpm [20202b/mi] 3cal 52) 0mi - 10(10:09:36/mi) 143/145bpm [87173b/mi] 2cal 53) 0mi - 20(44:42:14/mi) 144/146bpm [386243b/mi] 3cal 54) 0mi - 10(18:37:36/mi) 146/146bpm [163170b/mi] 2cal 55) 0mi - 20(1:08:15/mi) 143/146bpm [9760b/mi] 3cal 56) 0mi - 10(49:40:16/mi) 141/141bpm [420218b/mi] 1cal 57) 0mi - 20(0/mi) 142/144bpm [INFb/mi] 3cal 58) 0mi - 10(89:24:29/mi) 145/145bpm [777850b/mi] 2cal 59) 0mi - 20(1:41:24/mi) 141/145bpm [14299b/mi] 3cal 60) 0mi - 10(34:26/mi) 139/140bpm [4786b/mi] 1cal 61) 0mi - 20(2:44:33/mi) 141/142bpm [23202b/mi] 3cal 62) 0mi - 10(9:07:24/mi) 143/143bpm [78278b/mi] 1cal 63) 0mi - 20(18:37:36/mi) 141/143bpm [157582b/mi] 3cal 64) 0mi - 10(74:30:24/mi) 139/139bpm [621386b/mi] 1cal 65) 0.01mi - 20(54:48/mi) 141/144bpm [7726b/mi] 3cal 66) 0mi - 10(1:02:14/mi) 140/142bpm [8713b/mi] 1cal 67) 0.01mi - 20(42:43/mi) 143/147bpm [6108b/mi] 3cal 68) 0mi - 10(1:46:52/mi) 148/149bpm [15816b/mi] 2cal 69) 0mi - 20(1:24:45/mi) 151/152bpm [12797b/mi] 3cal 70) 0mi - 10(1:49:02/mi) 152/152bpm [16573b/mi] 2cal 71) 0mi - 20(1:08:57/mi) 151/152bpm [10412b/mi] 3cal 72) 0mi - 10(1:13:41/mi) 150/152bpm [11053b/mi] 2cal 73) 0mi - 20(1:17:18/mi) 154/154bpm [11904b/mi] 3cal 74) 0mi - 10(0/mi) 152/153bpm [INFb/mi] 2cal 75) 0mi - 20(2:13:27/mi) 151/152bpm [20150b/mi] 3cal 76) 0mi - 10(3:24:45/mi) 152/152bpm [31122b/mi] 2cal 77) 0mi - 20(2:31:07/mi) 153/154bpm [23120b/mi] 3cal 78) 0mi - 10(0/mi) 152/153bpm [INFb/mi] 2cal 79) 0mi - 20(6:37:22/mi) 151/151bpm [60003b/mi] 3cal 80) 0mi - 10(7:50:34/mi) 151/152bpm [71056b/mi] 2cal 81) 0mi - 20(5:46:06/mi) 153/154bpm [52953b/mi] 3cal 82) 0mi - 10(3:29:33/mi) 155/155bpm [32480b/mi] 2cal 83) 0.01mi - 20(57:56/mi) 120/152bpm [6952b/mi] 2cal 84) 0mi - 10(1:26:15/mi) 113/114bpm [9746b/mi] 1cal 85) 0.01mi - 20(47:44/mi) 111/112bpm [5298b/mi] 1cal 86) 0mi - 10(52:17/mi) 108/109bpm [5647b/mi] 87) 0.01mi - 20(56:03/mi) 109/114bpm [6110b/mi] 1cal 88) 0mi - 10(1:35:27/mi) 116/117bpm [11073b/mi] 1cal 89) 0mi - 20(1:20:40/mi) 122/126bpm [9842b/mi] 1cal 90) 0mi - 10(1:32:29/mi) 128/129bpm [11839b/mi] 1cal 91) 0mi - 20(1:13:17/mi) 130/131bpm [9527b/mi] 2cal 92) 0mi - 10(1:42:23/mi) 127/129bpm [13002b/mi] 1cal 93) 0mi - 20(1:33:57/mi) 126/128bpm [11838b/mi] 2cal 94) 0mi - 10(1:49:02/mi) 127/129bpm [13847b/mi] 1cal 95) 0mi - 20(1:22:39/mi) 126/129bpm [10415b/mi] 2cal 96) 0mi - 10(1:25:42/mi) 128/130bpm [10969b/mi] 1cal 97) 0.01mi - 20(1:02:53/mi) 127/130bpm [7987b/mi] 2cal 98) 0mi - 10(56:35/mi) 124/125bpm [7017b/mi] 1cal 99) 0mi - 20(3:58:25/mi) 122/125bpm [29087b/mi] 2cal 100) 0mi - 10(0/mi) 121/122bpm [INFb/mi] 1cal 101) 0mi - 20(0/mi) 123/125bpm [INFb/mi] 2cal 102) 0mi - 10(0/mi) 125/125bpm [INFb/mi] 1cal 103) 0mi - 20(0/mi) 122/125bpm [INFb/mi] 2cal 104) 0mi - 10(0/mi) 112/115bpm [INFb/mi] 1cal 105) 0mi - 20(1:34:07/mi) 110/111bpm [10353b/mi] 1cal 106) 0mi - 10(3:11:35/mi) 110/110bpm [21075b/mi] 107) 0.01mi - 20(44:36/mi) 108/110bpm [4816b/mi] 1cal 108) 0mi - 10(1:19:21/mi) 111/112bpm [8809b/mi] 109) 0mi - 20(7:19:43/mi) 118/120bpm [51886b/mi] 1cal 110) 0mi - 10(11:10:34/mi) 123/126bpm [82479b/mi] 1cal 111) 0.01mi - 20(53:04/mi) 128/129bpm [6792b/mi] 2cal 112) 0.01mi - 10(24:26/mi) 122/124bpm [2980b/mi] 1cal 113) 0mi - 20(1:08:36/mi) 123/125bpm [8438b/mi] 2cal 114) 0mi - 10(0/mi) 125/125bpm [INFb/mi] 1cal 115) 0mi - 20(10:02:45/mi) 125/125bpm [75344b/mi] 2cal 116) 0mi - 10(149:00:48/mi) 125/127bpm [1117600b/mi] 1cal 117) 0mi - 20(24:50:08/mi) 123/128bpm [183286b/mi] 2cal 118) 0mi - 10(223:31:12/mi) 120/120bpm [1609344b/mi] 1cal 119) 0.01mi - 20(50:31/mi) 118/120bpm [5961b/mi] 1cal 120) 0.07mi - 10:01(2:17:50/mi) 102/118bpm [14059b/mi] 19cal Add a comment 3mi, 26:46 Run - General 1) 1mi - 9:12(9:12/mi) 132/146bpm [1215b/mi] 83cal 2) 1mi - 8:52(8:52/mi) 150/159bpm [1331b/mi] 85cal 3) 1mi - 8:32(8:32/mi) 157/166bpm [1340b/mi] 87cal 4) 0.02mi - 10(6:28/mi) 166/167bpm [1073b/mi] 2cal Add a comment	-	0mi, 22:16 Cross - Pilates Add a comment 9mi, 1:23:39 Run - General 1) 1mi - 9:32(9:32/mi) 135/154bpm [1288b/mi] 88cal 2) 1mi - 9:26(9:26/mi) 153/160bpm [1442b/mi] 93cal 3) 1mi - 8:55(8:55/mi) 160/163bpm [1427b/mi] 92cal 4) 1mi - 8:59(8:59/mi) 162/164bpm [1457b/mi] 91cal 5) 1mi - 9:09(9:09/mi) 159/164bpm [1456b/mi] 91cal 6) 1mi - 9:11(9:11/mi) 164/167bpm [1505b/mi] 95cal 7) 1mi - 9:17(9:17/mi) 164/167bpm [1523b/mi] 92cal 8) 1mi - 9:32(9:32/mi) 160/167bpm [1525b/mi] 92cal 9) 1mi - 9:33(9:33/mi) 159/166bpm [1519b/mi] 94cal 10) 0.01mi - 4(8:06/mi) 160/160bpm [1297b/mi] 1cal Add a comment	0.8mi, 46:21 Cross - HIIT Neil's HIIT today. 1) 0.78mi - 46:21(59:21/mi) 105/142bpm [6232b/mi] 203cal 7/110rpm Add a comment 0mi, 18:59 Cross - Pilates Add a comment 3.1mi, 28:56 Run - General 1) 1mi - 9:49(9:49/mi) 130/142bpm [1277b/mi] 89cal 2) 1mi - 9:00(9:00/mi) 147/153bpm [1322b/mi] 88cal 3) 1mi - 8:54(8:54/mi) 155/160bpm [1380b/mi] 90cal 4) 0.14mi - 1:13(8:43/mi) 154/158bpm [1344b/mi] 12cal Add a comment	0mi, 20:26 Cross - Pilates Add a comment 7.1mi, 1:07:54 Run - General 6am club. Minus Alison who did a little run called Wymondham 20 on Sunday. 1) 1mi - 10:01(10:01/mi) 122/131bpm [1222b/mi] 84cal 2) 1mi - 10:01(10:01/mi) 129/142bpm [1293b/mi] 86cal 3) 1mi - 9:43(9:43/mi) 134/143bpm [1301b/mi] 85cal 4) 1mi - 9:23(9:23/mi) 140/145bpm [1314b/mi] 87cal 5) 1mi - 9:31(9:31/mi) 138/145bpm [1314b/mi] 88cal 6) 1mi - 9:13(9:13/mi) 138/148bpm [1271b/mi] 86cal 7) 1mi - 9:05(9:05/mi) 147/153bpm [1336b/mi] 88cal 8) 0.11mi - 57(8:56/mi) 155/157bpm [1384b/mi] 10cal Add a comment	6.2mi, 54:32 Run - Intervals AWP 1 min reps + tabatas - why is it still cold?? ☹️ wu to park - 16 x 1 min/1 min, 8 x 20 sec/10 sec - wd to park 1) 1mi - 10:00(10:00/mi) 127/143bpm [1270b/mi] 89cal 2) 0.68mi - 6:29(9:34/mi) 133/147bpm [1271b/mi] 57cal 3) 0.14mi - 1:00(7:15/mi) 128/144bpm [927b/mi] 7cal 4) 0.01mi - 10(18:59/mi) 145/145bpm [2752b/mi] 2cal 5) 0.13mi - 1:00(7:46/mi) 138/153bpm [1072b/mi] 9cal 6) 0mi - 10(42:47/mi) 151/153bpm [6460b/mi] 2cal 7) 0.15mi - 1:00(6:37/mi) 139/155bpm [921b/mi] 8cal 8) 0.01mi - 10(16:48/mi) 154/155bpm [2588b/mi] 2cal 9) 0.14mi - 1:00(7:15/mi) 135/159bpm [978b/mi] 9cal 10) 0.01mi - 10(17:45/mi) 155/159bpm [2751b/mi] 2cal 11) 0.14mi - 1:00(7:01/mi) 140/156bpm [982b/mi] 9cal 12) 0.01mi - 10(18:30/mi) 157/158bpm [2904b/mi] 2cal 13) 0.13mi - 1:00(7:42/mi) 143/160bpm [1102b/mi] 9cal 14) 0.01mi - 10(16:46/mi) 160/160bpm [2682b/mi] 2cal 15) 0.14mi - 1:00(7:05/mi) 140/159bpm [993b/mi] 9cal 16) 0.01mi - 10(17:24/mi) 157/158bpm [2733b/mi] 2cal 17) 0.13mi - 1:00(7:35/mi) 144/161bpm [1092b/mi] 10cal 18) 0.01mi - 10(19:57/mi) 161/161bpm [3213b/mi] 2cal 19) 0.14mi - 1:00(7:08/mi) 143/160bpm [1020b/mi] 8cal 20) 0.01mi - 10(15:48/mi) 156/160bpm [2464b/mi] 2cal 21) 0.13mi - 1:00(7:29/mi) 146/163bpm [1093b/mi] 10cal 22) 0.01mi - 10(18:59/mi) 159/163bpm [3018b/mi] 2cal 23) 0.14mi - 1:00(6:57/mi) 145/160bpm [1008b/mi] 9cal 24) 0.01mi - 10(20:20/mi) 161/161bpm [3274b/mi] 2cal 25) 0.13mi - 1:00(7:34/mi) 142/162bpm [1075b/mi] 9cal 26) 0.01mi - 10(22:53/mi) 162/162bpm [3708b/mi] 2cal 27) 0.14mi - 1:00(7:23/mi) 143/162bpm [1055b/mi] 9cal 28) 0.01mi - 10(16:18/mi) 160/161bpm [2609b/mi] 2cal 29) 0.14mi - 1:00(6:56/mi) 148/163bpm [1025b/mi] 10cal 30) 0.01mi - 10(20:16/mi) 163/163bpm [3305b/mi] 2cal 31) 0.15mi - 1:00(6:47/mi) 147/161bpm [998b/mi] 9cal 32) 0.01mi - 10(21:32/mi) 162/162bpm [3487b/mi] 2cal 33) 0.13mi - 1:00(7:33/mi) 149/164bpm [1126b/mi] 10cal 34) 0.01mi - 10(23:38/mi) 161/164bpm [3805b/mi] 2cal 35) 0.05mi - 20(7:12/mi) 134/144bpm [966b/mi] 2cal 36) 0.01mi - 10(15:24/mi) 148/150bpm [2280b/mi] 1cal 37) 0.05mi - 20(7:16/mi) 150/152bpm [1090b/mi] 3cal 38) 0.01mi - 10(16:59/mi) 154/156bpm [2616b/mi] 2cal 39) 0.04mi - 20(8:04/mi) 156/159bpm [1259b/mi] 3cal 40) 0.01mi - 10(16:48/mi) 159/159bpm [2672b/mi] 2cal 41) 0.04mi - 20(7:49/mi) 160/163bpm [1249b/mi] 3cal 42) 0.01mi - 10(20:28/mi) 163/163bpm [3335b/mi] 2cal 43) 0.04mi - 20(7:43/mi) 162/163bpm [1250b/mi] 3cal 44) 0.01mi - 10(20:16/mi) 163/163bpm [3302b/mi] 2cal 45) 0.04mi - 20(8:02/mi) 161/162bpm [1294b/mi] 3cal 46) 0.01mi - 10(20:40/mi) 162/163bpm [3348b/mi] 2cal 47) 0.04mi - 20(8:53/mi) 160/162bpm [1422b/mi] 3cal 48) 0.01mi - 10(15:24/mi) 162/163bpm [2496b/mi] 2cal 49) 0.04mi - 20(7:47/mi) 162/164bpm [1261b/mi] 3cal 50) 0.01mi - 10(19:52/mi) 163/164bpm [3239b/mi] 2cal 51) 1mi - 9:02(9:02/mi) 147/162bpm [1328b/mi] 86cal 52) 0.74mi - 6:21(8:37/mi) 154/162bpm [1328b/mi] 61cal Add a comment	0mi, 21:23 Cross - Pilates Add a comment 3mi, 26:32 Run - Commute Ange thinks, this was a bad idea to not bike to HIIT… …commute run home. 1) 1mi - 9:10(9:10/mi) 140/156bpm [1283b/mi] 86cal 2) 1mi - 9:00(9:00/mi) 152/164bpm [1368b/mi] 90cal 3) 1mi - 8:18(8:18/mi) 157/162bpm [1304b/mi] 85cal 4) 0.01mi - 3(6:55/mi) 162/162bpm [1120b/mi] 1cal Add a comment 0.4mi, 33:59 Cross - HIIT Raf’s HIIT 😬 I don’t want to see another spiderman press up for a little while, session ended with an EMOM Death by sit ups 😬😬😬 1) 0.39mi - 33:59(1:27:46/mi) 99/129bpm [8689b/mi] 135cal 7/117rpm Add a comment 3mi, 27:16 Run - Commute Commute to HIIT. On my day off too!!1) 1mi - 10:02(10:02/mi) 134/146bpm [1344b/mi] 90cal 2) 1mi - 8:54(8:54/mi) 140/152bpm [1247b/mi] 82cal 3) 0.96mi - 8:20(8:43/mi) 144/160bpm [1255b/mi] 77cal Add a comment
Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4
0mi, 21:32 Cross - Pilates Add a comment 3.6mi, 32:55 Run - General Good Friday one in an unexpected wind…. ..,.felt like hard work in the head on direction. 1) 1mi - 9:44(9:44/mi) 131/144bpm [1274b/mi] 85cal 2) 1mi - 8:57(8:57/mi) 149/156bpm [1335b/mi] 89cal 3) 1mi - 8:51(8:51/mi) 152/159bpm [1346b/mi] 87cal 4) 0.61mi - 5:23(8:54/mi) 155/164bpm [1379b/mi] 54cal Add a comment	-	0mi, 20:28 Cross - Pilates Add a comment 9.1mi, 1:23:51 Run - General 1) 1mi - 9:43(9:43/mi) 130/144bpm [1264b/mi] 87cal 2) 1mi - 9:24(9:24/mi) 145/150bpm [1363b/mi] 92cal 3) 1mi - 9:00(9:00/mi) 149/154bpm [1340b/mi] 87cal 4) 1mi - 8:51(8:51/mi) 149/157bpm [1319b/mi] 86cal 5) 1mi - 9:14(9:14/mi) 151/159bpm [1394b/mi] 89cal 6) 1mi - 9:15(9:15/mi) 150/159bpm [1387b/mi] 87cal 7) 1mi - 9:20(9:20/mi) 154/158bpm [1437b/mi] 91cal 8) 1mi - 9:17(9:17/mi) 152/156bpm [1411b/mi] 89cal 9) 1mi - 9:15(9:15/mi) 152/157bpm [1407b/mi] 91cal 10) 0.06mi - 32(9:03/mi) 156/157bpm [1413b/mi] 5cal Add a comment	0.5mi, 42:48 Cross - HIIT Easter Monday song-based HIIT 🎶🎵- my lead! 😈 1) 0.51mi - 42:48(1:23:39/mi) 125/157bpm [10457b/mi] 276cal 18/114rpm Add a comment 3.1mi, 27:14 Run - General One before Easter HIIT 🏃🏻‍♀️ Colney bump feels lots easier atm, judging from HR maybe could have gone quicker if it wasn’t warm up in mile 1! 👍1) 1mi - 9:27(9:27/mi) 137/151bpm [1294b/mi] 89cal 2) 1mi - 8:43(8:43/mi) 153/159bpm [1334b/mi] 88cal 3) 1mi - 8:19(8:19/mi) 160/164bpm [1332b/mi] 87cal 4) 0.1mi - 45(7:36/mi) 151/165bpm [1146b/mi] 7cal Add a comment	0mi, 21:48 Cross - Pilates Add a comment 7.2mi, 1:10:11 Run - General 1) 1mi - 10:12(10:12/mi) 119/130bpm [1213b/mi] 89cal 2) 1mi - 10:17(10:17/mi) 127/142bpm [1307b/mi] 91cal 3) 1mi - 9:59(9:59/mi) 131/142bpm [1308b/mi] 85cal 4) 1mi - 9:36(9:36/mi) 135/147bpm [1295b/mi] 88cal 5) 1mi - 9:53(9:53/mi) 137/147bpm [1354b/mi] 92cal 6) 1mi - 9:17(9:17/mi) 140/149bpm [1301b/mi] 87cal 7) 1mi - 9:23(9:23/mi) 147/158bpm [1380b/mi] 90cal 8) 0.17mi - 1:33(9:23/mi) 154/156bpm [1446b/mi] 17cal Add a comment	6.3mi, 1:02:30 Run - Intervals AWP - All the 3️⃣'s. wu to park - 3 x 3 min/90 sec, 3 x 2 min/1 min, 3 x 1 min/1 min, 3 x 30 sec/30sec - wd to work 1) 1mi - 10:05(10:05/mi) 131/143bpm [1321b/mi] 88cal 2) 0.72mi - 6:45(9:23/mi) 137/145bpm [1286b/mi] 58cal 3) 0.37mi - 3:00(8:02/mi) 138/156bpm [1108b/mi] 27cal 4) 0.06mi - 1:30(26:45/mi) 127/155bpm [3397b/mi] 9cal 5) 0.38mi - 3:00(7:50/mi) 144/160bpm [1128b/mi] 31cal 6) 0.07mi - 1:30(22:13/mi) 139/161bpm [3089b/mi] 10cal 7) 0.39mi - 3:00(7:37/mi) 149/165bpm [1136b/mi] 32cal 8) 0.05mi - 1:30(32:51/mi) 138/163bpm [4532b/mi] 11cal 9) 0.26mi - 2:00(7:38/mi) 148/167bpm [1129b/mi] 19cal 10) 0.02mi - 1:00(49:36/mi) 153/164bpm [7588b/mi] 10cal 11) 0.26mi - 2:00(7:39/mi) 154/168bpm [1177b/mi] 20cal 12) 0.03mi - 1:00(31:31/mi) 153/167bpm [4823b/mi] 10cal 13) 0.26mi - 2:00(7:44/mi) 158/169bpm [1223b/mi] 20cal 14) 0.03mi - 1:00(33:26/mi) 153/169bpm [5116b/mi] 9cal 15) 0.14mi - 1:00(7:22/mi) 145/167bpm [1069b/mi] 9cal 16) 0.03mi - 1:00(30:13/mi) 156/168bpm [4714b/mi] 10cal 17) 0.14mi - 1:00(7:10/mi) 145/164bpm [1039b/mi] 9cal 18) 0.04mi - 1:00(25:59/mi) 151/165bpm [3923b/mi] 9cal 19) 0.13mi - 1:00(7:35/mi) 146/167bpm [1106b/mi] 9cal 20) 0.01mi - 1:00(1:15:12/mi) 154/168bpm [11581b/mi] 9cal 21) 0.07mi - 30(7:12/mi) 136/142bpm [979b/mi] 3cal 22) 0.02mi - 30(25:30/mi) 148/155bpm [3775b/mi] 5cal 23) 0.07mi - 30(6:49/mi) 144/151bpm [982b/mi] 4cal 24) 0.02mi - 30(26:02/mi) 153/159bpm [3984b/mi] 5cal 25) 0.07mi - 30(7:06/mi) 145/158bpm [1031b/mi] 4cal 26) 0.05mi - 30(10:08/mi) 126/163bpm [1276b/mi] 3cal 27) 1mi - 8:58(8:58/mi) 152/162bpm [1362b/mi] 88cal 28) 0.61mi - 5:13(8:30/mi) 158/168bpm [1342b/mi] 53cal Add a comment	0mi, 20:24 Cross - Pilates Add a comment 3.6mi, 32:48 Run - General 1) 1mi - 9:23(9:23/mi) 129/142bpm [1211b/mi] 83cal 2) 1mi - 8:53(8:53/mi) 146/152bpm [1296b/mi] 88cal 3) 1mi - 8:59(8:59/mi) 155/160bpm [1393b/mi] 92cal 4) 0.62mi - 5:33(8:57/mi) 160/163bpm [1431b/mi] 58cal Add a comment
Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11
3mi, 27:14 Run - Commute 1) 1mi - 9:29(9:29/mi) 142/158bpm [1346b/mi] 90cal 2) 1mi - 9:12(9:12/mi) 156/160bpm [1436b/mi] 95cal 3) 1mi - 8:29(8:29/mi) 158/162bpm [1340b/mi] 88cal 4) 0.01mi - 4(6:52/mi) 163/163bpm [1119b/mi] 1cal Add a comment 0.6mi, 43:25 Run - General 1) 0.01mi - 45(1:24:28/mi) 111/115bpm [9376b/mi] 4cal 2) 0mi - 15(1:24:21/mi) 110/110bpm [9278b/mi] 1cal 3) 0.01mi - 45(1:17:22/mi) 107/109bpm [8279b/mi] 4cal 4) 0mi - 15(12:53:43/mi) 105/107bpm [81241b/mi] 1cal 5) 0.02mi - 45(45:27/mi) 102/105bpm [4635b/mi] 4cal 6) 0mi - 15(1:05:32/mi) 102/105bpm [6684b/mi] 1cal 7) 0.01mi - 45(1:16:24/mi) 103/107bpm [7868b/mi] 4cal 8) 0.01mi - 15(43:19/mi) 102/107bpm [4417b/mi] 1cal 9) 0.01mi - 45(56:58/mi) 101/105bpm [5753b/mi] 3cal 10) 0.01mi - 15(49:40/mi) 100/102bpm [4967b/mi] 1cal 11) 0.01mi - 45(59:19/mi) 99/101bpm [5872b/mi] 4cal 12) 0mi - 15(0/mi) 96/99bpm [INFb/mi] 1cal 13) 0mi - 45(3:55:17/mi) 97/100bpm [22823b/mi] 3cal 14) 0mi - 15(0/mi) 102/106bpm [INFb/mi] 1cal 15) 0.01mi - 45(59:03/mi) 99/103bpm [5846b/mi] 3cal 16) 0mi - 15(56:02/mi) 100/101bpm [5604b/mi] 1cal 17) 0mi - 45(35:55:22/mi) 98/102bpm [211226b/mi] 3cal 18) 0mi - 15(0/mi) 99/102bpm [INFb/mi] 1cal 19) 0mi - 45(6:04:39/mi) 99/101bpm [36101b/mi] 3cal 20) 0mi - 15(2:02:17/mi) 97/98bpm [11862b/mi] 1cal 21) 0.01mi - 45(1:36:52/mi) 96/98bpm [9300b/mi] 3cal 22) 0.01mi - 15(45:40/mi) 95/96bpm [4338b/mi] 1cal 23) 0mi - 45(6:00:18/mi) 100/104bpm [36030b/mi] 3cal 24) 0mi - 15(5:02:30/mi) 101/102bpm [30553b/mi] 1cal 25) 0.02mi - 45(46:42/mi) 97/101bpm [4529b/mi] 3cal 26) 0mi - 15(56:35/mi) 96/97bpm [5432b/mi] 1cal 27) 0mi - 45(8:54:04/mi) 93/98bpm [49669b/mi] 3cal 28) 0mi - 15(67:03:22/mi) 90/92bpm [362102b/mi] 1cal 29) 0mi - 45(105:52:40/mi) 91/94bpm [578093b/mi] 2cal 30) 0.01mi - 15(48:57/mi) 88/92bpm [4307b/mi] 1cal 31) 0mi - 45(2:33:34/mi) 94/98bpm [14435b/mi] 3cal 32) 0mi - 15(1:23:49/mi) 96/98bpm [8047b/mi] 1cal 33) 0mi - 45(6:37:03/mi) 94/97bpm [37322b/mi] 3cal 34) 0mi - 15(6:50:33/mi) 94/95bpm [38591b/mi] 1cal 35) 0mi - 45(7:51:29/mi) 93/95bpm [43848b/mi] 2cal 36) 0mi - 15(2:38:24/mi) 92/95bpm [14573b/mi] 1cal 37) 0.01mi - 45(2:16:14/mi) 103/116bpm [14032b/mi] 3cal 38) 0mi - 15(13:08:54/mi) 114/115bpm [89934b/mi] 1cal 39) 0mi - 45(2:34:57/mi) 111/117bpm [17199b/mi] 4cal 40) 0.01mi - 15(47:27/mi) 103/106bpm [4887b/mi] 1cal 41) 0.01mi - 45(2:22:10/mi) 109/114bpm [15496b/mi] 4cal 42) 0mi - 15(1:14:39/mi) 114/116bpm [8510b/mi] 1cal 43) 0.02mi - 45(46:18/mi) 111/114bpm [5139b/mi] 4cal 44) 0.01mi - 15(48:39/mi) 110/111bpm [5352b/mi] 1cal 45) 0.02mi - 45(43:02/mi) 108/111bpm [4647b/mi] 4cal 46) 0mi - 15(12:39:07/mi) 111/113bpm [84263b/mi] 1cal 47) 0mi - 45(8:42:31/mi) 115/119bpm [60089b/mi] 4cal 48) 0mi - 15(670:33:36/mi) 116/116bpm [4667098b/mi] 1cal 49) 0.01mi - 45(1:37:20/mi) 118/121bpm [11486b/mi] 5cal 50) 0mi - 15(1:30:25/mi) 117/118bpm [10578b/mi] 1cal 51) 0mi - 45(4:11:59/mi) 112/118bpm [28222b/mi] 4cal 52) 0mi - 15(3:05:24/mi) 113/114bpm [20951b/mi] 1cal 53) 0mi - 45(3:02:20/mi) 111/114bpm [20238b/mi] 4cal 54) 0.01mi - 15(32:54/mi) 111/115bpm [3652b/mi] 1cal 55) 0.02mi - 45(40:52/mi) 118/121bpm [4823b/mi] 5cal 56) 0.01mi - 15(41:42/mi) 116/117bpm [4836b/mi] 1cal 57) 0.01mi - 45(51:59/mi) 116/119bpm [6030b/mi] 4cal 58) 0.01mi - 15(48:43/mi) 119/119bpm [5796b/mi] 2cal 59) 0.01mi - 45(1:03:56/mi) 122/129bpm [7800b/mi] 5cal 60) 0mi - 15(4:55:50/mi) 126/128bpm [37275b/mi] 2cal 61) 0mi - 45(16:29:21/mi) 102/126bpm [100914b/mi] 3cal 62) 0.01mi - 15(32:55/mi) 97/99bpm [3194b/mi] 1cal 63) 0.01mi - 45(2:01:11/mi) 98/104bpm [11876b/mi] 2cal 64) 0.01mi - 15(34:04/mi) 104/105bpm [3543b/mi] 1cal 65) 0.01mi - 45(51:14/mi) 102/105bpm [5226b/mi] 3cal 66) 0mi - 15(95:47:39/mi) 95/98bpm [546027b/mi] 1cal 67) 0mi - 45(4:14:39/mi) 93/95bpm [23682b/mi] 2cal 68) 0mi - 15(0/mi) 95/96bpm [INFb/mi] 1cal 69) 0.01mi - 45(2:25:25/mi) 95/98bpm [13815b/mi] 2cal 70) 0.24mi - 8:40(36:52/mi) 94/103bpm [3466b/mi] 24cal Add a comment 3mi, 27:33 Run - Commute 1) 1mi - 9:59(9:59/mi) 127/142bpm [1268b/mi] 86cal 2) 1mi - 9:11(9:11/mi) 139/148bpm [1276b/mi] 86cal 3) 1mi - 8:19(8:19/mi) 147/158bpm [1224b/mi] 82cal 4) 0.01mi - 4(5:44/mi) 106/107bpm [608b/mi] Add a comment	-	0mi, 20:56 Cross - Pilates Add a comment 8.6mi, 1:18:11 Run - General 1) 1mi - 9:35(9:35/mi) 130/142bpm [1246b/mi] 81cal 2) 1mi - 8:40(8:40/mi) 146/155bpm [1266b/mi] 83cal 3) 1mi - 8:51(8:51/mi) 154/157bpm [1362b/mi] 88cal 4) 1mi - 9:15(9:15/mi) 156/161bpm [1444b/mi] 93cal 5) 1mi - 9:11(9:11/mi) 155/160bpm [1424b/mi] 91cal 6) 1mi - 9:01(9:01/mi) 154/158bpm [1389b/mi] 88cal 7) 1mi - 8:56(8:56/mi) 156/160bpm [1393b/mi] 90cal 8) 1mi - 8:59(8:59/mi) 155/161bpm [1393b/mi] 85cal 9) 0.64mi - 5:42(8:54/mi) 151/158bpm [1344b/mi] 49cal Add a comment	0.3mi, 42:17 Cross - HIIT Neil's HIIT. 1) 0.25mi - 42:17(2:46:32/mi) 94/118bpm [15655b/mi] 152cal 6/105rpm Add a comment 0mi, 15:02 Cross - Pilates Add a comment 3.3mi, 29:14 Run - General Pre-HIIT one from home. 1) 1mi - 9:20(9:20/mi) 127/140bpm [1185b/mi] 83cal 2) 1mi - 8:49(8:49/mi) 143/151bpm [1260b/mi] 86cal 3) 1mi - 8:44(8:44/mi) 155/160bpm [1355b/mi] 89cal 4) 0.27mi - 2:21(8:41/mi) 158/163bpm [1371b/mi] 24cal Add a comment	0mi, 20:10 Cross - Pilates Add a comment 7.1mi, 1:04:43 Run - General Lone 6am club…so not a club today really!😂 You can tell on the paces when I had the wind on my back!! 💨🏃🏻‍♀️ 1) 1mi - 9:57(9:57/mi) 132/149bpm [1313b/mi] 88cal 2) 1mi - 9:26(9:26/mi) 146/151bpm [1378b/mi] 93cal 3) 1mi - 9:10(9:10/mi) 151/155bpm [1385b/mi] 90cal 4) 1mi - 9:04(9:04/mi) 155/158bpm [1405b/mi] 90cal 5) 1mi - 8:54(8:54/mi) 154/159bpm [1371b/mi] 90cal 6) 1mi - 8:46(8:46/mi) 154/160bpm [1350b/mi] 88cal 7) 1mi - 8:57(8:57/mi) 158/163bpm [1415b/mi] 92cal 8) 0.06mi - 29(8:44/mi) 160/161bpm [1398b/mi] 5cal Add a comment	6.1mi, 57:50 Run - Intervals AWP 3 min reps in the 😎☀️ Nice to see selfie shy Viraf again this week!! wu to park-6 x 3 min/90 sec-wd to work 1) 1mi - 9:46(9:46/mi) 130/144bpm [1271b/mi] 82cal 2) 0.74mi - 7:01(9:30/mi) 139/151bpm [1320b/mi] 63cal 3) 0.37mi - 3:00(8:06/mi) 139/155bpm [1126b/mi] 28cal 4) 0.06mi - 1:30(25:45/mi) 128/160bpm [3297b/mi] 10cal 5) 0.39mi - 3:00(7:39/mi) 147/163bpm [1124b/mi] 32cal 6) 0.06mi - 1:30(25:22/mi) 131/164bpm [3323b/mi] 10cal 7) 0.39mi - 3:00(7:42/mi) 151/166bpm [1162b/mi] 32cal 8) 0.04mi - 1:30(37:47/mi) 137/167bpm [5176b/mi] 11cal 9) 0.4mi - 3:00(7:35/mi) 153/167bpm [1160b/mi] 30cal 10) 0.05mi - 1:30(29:42/mi) 144/167bpm [4276b/mi] 12cal 11) 0.4mi - 3:00(7:27/mi) 159/170bpm [1184b/mi] 31cal 12) 0.04mi - 1:30(38:54/mi) 145/171bpm [5640b/mi] 12cal 13) 0.42mi - 3:00(7:11/mi) 159/174bpm [1142b/mi] 29cal 14) 1mi - 8:47(8:47/mi) 154/175bpm [1353b/mi] 88cal 15) 0.78mi - 6:45(8:38/mi) 161/166bpm [1391b/mi] 70cal Add a comment	0.5mi, 29:49 Cross - HIIT 1) 0.01mi - 45(1:07:17/mi) 99/102bpm [6661b/mi] 3cal 2) 0.01mi - 15(48:25/mi) 97/98bpm [4696b/mi] 1cal 3) 0.01mi - 45(1:31:31/mi) 97/100bpm [8876b/mi] 3cal 4) 0.01mi - 15(45:37/mi) 94/95bpm [4288b/mi] 1cal 5) 0.02mi - 45(47:49/mi) 91/97bpm [4352b/mi] 3cal 6) 0mi - 15(51:00/mi) 94/96bpm [4793b/mi] 1cal 7) 0.01mi - 45(50:43/mi) 91/94bpm [4615b/mi] 4cal 8) 0mi - 15(1:00:25/mi) 86/88bpm [5195b/mi] 1cal 9) 0.02mi - 45(38:23/mi) 103/124bpm [3954b/mi] 4cal 10) 0.01mi - 15(36:21/mi) 125/126bpm [4543b/mi] 2cal 11) 0.02mi - 45(37:10/mi) 122/127bpm [4535b/mi] 5cal 12) 0.01mi - 15(35:06/mi) 121/125bpm [4248b/mi] 2cal 13) 0.01mi - 45(54:31/mi) 116/119bpm [6324b/mi] 5cal 14) 0mi - 15(3:08:00/mi) 113/114bpm [21245b/mi] 2cal 15) 0.04mi - 45(19:18/mi) 122/141bpm [2354b/mi] 5cal 16) 0.01mi - 15(31:39/mi) 146/147bpm [4622b/mi] 2cal 17) 0.01mi - 45(1:40:20/mi) 137/145bpm [13746b/mi] 6cal 18) 0mi - 15(5:32:31/mi) 120/122bpm [39901b/mi] 2cal 19) 0.01mi - 45(1:11:10/mi) 108/118bpm [7686b/mi] 4cal 20) 0mi - 15(19:09:32/mi) 100/101bpm [114953b/mi] 1cal 21) 0mi - 45(62:51:54/mi) 97/100bpm [365874b/mi] 3cal 22) 0mi - 15(30:28:48/mi) 94/96bpm [171907b/mi] 1cal 23) 0.01mi - 45(2:19:23/mi) 104/118bpm [14495b/mi] 3cal 24) 0mi - 15(4:30:01/mi) 112/115bpm [30243b/mi] 1cal 25) 0.01mi - 45(1:12:14/mi) 109/113bpm [7873b/mi] 4cal 26) 0mi - 15(1:25:58/mi) 112/113bpm [9629b/mi] 1cal 27) 0.02mi - 45(49:59/mi) 120/140bpm [5998b/mi] 4cal 28) 0mi - 15(2:41:35/mi) 139/142bpm [22460b/mi] 2cal 29) 0mi - 45(8:27:09/mi) 138/140bpm [69986b/mi] 7cal 30) 0mi - 15(1:05:57/mi) 134/137bpm [8838b/mi] 2cal 31) 0mi - 45(12:29:42/mi) 119/133bpm [89214b/mi] 5cal 32) 0mi - 15(0/mi) 107/107bpm [INFb/mi] 1cal 33) 0mi - 45(2:50:29/mi) 107/109bpm [18242b/mi] 3cal 34) 0.01mi - 15(38:02/mi) 104/104bpm [3955b/mi] 1cal 35) 0.02mi - 45(47:12/mi) 104/107bpm [4909b/mi] 3cal 36) 0mi - 15(5:19:19/mi) 100/101bpm [31931b/mi] 1cal 37) 0.03mi - 45(25:30/mi) 100/103bpm [2550b/mi] 2cal 38) 0.01mi - 15(37:57/mi) 103/104bpm [3909b/mi] 1cal 39) 0.01mi - 45(1:21:50/mi) 103/106bpm [8429b/mi] 3cal 40) 0mi - 15(1:10:35/mi) 104/105bpm [7341b/mi] 1cal 41) 0.01mi - 45(1:10:58/mi) 103/107bpm [7309b/mi] 3cal 42) 0mi - 15(58:29/mi) 99/101bpm [5789b/mi] 1cal 43) 0.02mi - 45(48:50/mi) 98/102bpm [4785b/mi] 3cal 44) 0.01mi - 15(37:45/mi) 98/100bpm [3699b/mi] 1cal 45) 0.02mi - 45(38:51/mi) 118/131bpm [4584b/mi] 5cal 46) 0.01mi - 15(44:45/mi) 133/135bpm [5952b/mi] 1cal 47) 0.01mi - 45(55:42/mi) 130/134bpm [7241b/mi] 6cal 48) 0.01mi - 15(40:12/mi) 124/124bpm [4984b/mi] 2cal 49) 0.02mi - 45(47:53/mi) 120/124bpm [5745b/mi] 5cal 50) 0.01mi - 15(47:57/mi) 114/118bpm [5467b/mi] 1cal 51) 0.03mi - 45(24:40/mi) 111/117bpm [2738b/mi] 4cal 52) 0mi - 15(55:11/mi) 122/126bpm [6733b/mi] 1cal 53) 0mi - 45(2:31:38/mi) 117/123bpm [17741b/mi] 4cal 54) 0mi - 15(670:33:36/mi) 117/123bpm [4707331b/mi] 1cal 55) 0.01mi - 45(1:42:43/mi) 110/124bpm [11300b/mi] 3cal 56) 0mi - 15(1:29:24/mi) 102/103bpm [9120b/mi] 1cal 57) 0.02mi - 45(48:37/mi) 101/106bpm [4910b/mi] 3cal 58) 0.01mi - 15(46:34/mi) 98/100bpm [4564b/mi] 1cal 59) 0.01mi - 45(52:27/mi) 101/107bpm [5298b/mi] 2cal 60) 0mi - 4(1:23:24/mi) 104/106bpm [8673b/mi] Add a comment 3.1mi, 28:53 Run - General Pre-HIIT off road. 1) 1mi - 9:32(9:32/mi) 127/141bpm [1210b/mi] 78cal 2) 1mi - 9:09(9:09/mi) 146/155bpm [1336b/mi] 89cal 3) 1mi - 9:00(9:00/mi) 154/162bpm [1387b/mi] 91cal 4) 0.14mi - 1:11(8:46/mi) 152/157bpm [1333b/mi] 12cal Add a comment
Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
0mi, 20:10 Cross - Pilates Add a comment 4.1mi, 36:29 Run - General Thought I’d give it some perceived welly of > 5/10 for miles 3 & 4…. ….didn’t like it very much 😛 1) 1mi - 9:30(9:30/mi) 128/140bpm [1217b/mi] 83cal 2) 1mi - 9:07(9:07/mi) 143/151bpm [1303b/mi] 88cal 3) 1mi - 8:31(8:31/mi) 155/163bpm [1320b/mi] 88cal 4) 1mi - 8:30(8:30/mi) 162/166bpm [1377b/mi] 89cal 5) 0.11mi - 51(8:06/mi) 167/170bpm [1354b/mi] 9cal Add a comment	-	0mi, 25:37 Cross - Pilates Add a comment 10mi, 1:30:01 Run - General Wtf, a double figure run 🥹….. …,,,,10 years ago, the physios said I’d never be able to run further than 5k in one go 😮 Felt strong till the last half mile! 👍 1) 1mi - 9:06(9:06/mi) 129/145bpm [1175b/mi] 85cal 2) 1mi - 9:01(9:01/mi) 150/155bpm [1352b/mi] 90cal 3) 1mi - 8:47(8:47/mi) 153/158bpm [1343b/mi] 88cal 4) 1mi - 8:45(8:45/mi) 159/163bpm [1391b/mi] 90cal 5) 1mi - 8:48(8:48/mi) 159/162bpm [1400b/mi] 91cal 6) 1mi - 8:57(8:57/mi) 158/162bpm [1413b/mi] 92cal 7) 1mi - 9:04(9:04/mi) 159/163bpm [1441b/mi] 92cal 8) 1mi - 8:56(8:56/mi) 158/162bpm [1412b/mi] 89cal 9) 1mi - 9:07(9:07/mi) 157/163bpm [1431b/mi] 88cal 10) 1mi - 9:10(9:10/mi) 157/165bpm [1439b/mi] 88cal 11) 0.04mi - 21(8:24/mi) 162/165bpm [1360b/mi] 4cal Add a comment	0.4mi, 40:23 Cross - HIIT Raf's tabata HIIT - shoulders are totalled 😂 1) 0.42mi - 40:23(1:35:56/mi) 100/125bpm [9594b/mi] 167cal 10/121rpm Add a comment 3.1mi, 26:24 Run - General Wind…💨🍃 …and not the gastrointestinal type. 1) 1mi - 9:13(9:13/mi) 136/153bpm [1253b/mi] 84cal 2) 1mi - 8:34(8:34/mi) 153/161bpm [1310b/mi] 87cal 3) 1mi - 8:08(8:08/mi) 161/165bpm [1310b/mi] 86cal 4) 0.06mi - 29(8:05/mi) 160/164bpm [1295b/mi] 5cal Add a comment	0mi, 21:05 Cross - Pilates Add a comment 7mi, 1:07:38 Run - General 6am club - thankful for the good company in the wind 🙌 Makes the run breeze by!! 1) 1mi - 9:36(9:36/mi) 124/135bpm [1191b/mi] 89cal 2) 1mi - 10:06(10:06/mi) 130/143bpm [1312b/mi] 88cal 3) 1mi - 9:37(9:37/mi) 136/146bpm [1308b/mi] 87cal 4) 1mi - 9:44(9:44/mi) 137/147bpm [1334b/mi] 90cal 5) 1mi - 9:42(9:42/mi) 136/148bpm [1320b/mi] 92cal 6) 1mi - 9:20(9:20/mi) 138/153bpm [1288b/mi] 84cal 7) 1mi - 9:28(9:28/mi) 147/154bpm [1391b/mi] 98cal 8) 0.01mi - 4(7:35/mi) 146/146bpm [1108b/mi] 1cal Add a comment	6.5mi, 1:00:33 Run - Intervals 1) 1mi - 9:39(9:39/mi) 132/144bpm [1275b/mi] 83cal 2) 0.72mi - 6:26(8:58/mi) 141/151bpm [1264b/mi] 61cal 3) 0.5mi - 4:00(8:03/mi) 139/158bpm [1118b/mi] 37cal 4) 0.04mi - 1:00(24:06/mi) 137/152bpm [3302b/mi] 8cal 5) 0.51mi - 4:00(7:55/mi) 140/161bpm [1108b/mi] 45cal 6) 0.04mi - 1:30(35:45/mi) 136/163bpm [4862b/mi] 10cal 7) 0.38mi - 3:00(7:50/mi) 148/163bpm [1159b/mi] 30cal 8) 0.03mi - 45(23:15/mi) 157/162bpm [3650b/mi] 7cal 9) 0.39mi - 3:00(7:41/mi) 158/169bpm [1213b/mi] 32cal 10) 0.07mi - 1:30(21:07/mi) 142/164bpm [2999b/mi] 11cal 11) 0.27mi - 2:00(7:29/mi) 131/162bpm [981b/mi] 19cal 12) 0.02mi - 30(21:18/mi) 156/162bpm [3324b/mi] 3cal 13) 0.26mi - 2:00(7:33/mi) 148/169bpm [1118b/mi] 23cal 14) 0.03mi - 1:30(59:17/mi) 143/168bpm [8478b/mi] 11cal 15) 0.14mi - 1:00(7:12/mi) 115/121bpm [829b/mi] 7cal 16) 0.01mi - 15(23:15/mi) 119/122bpm [2766b/mi] 1cal 17) 0.14mi - 1:00(7:14/mi) 125/139bpm [905b/mi] 8cal 18) 0.16mi - 1:30(9:32/mi) 132/151bpm [1259b/mi] 10cal 19) 1mi - 8:48(8:48/mi) 155/165bpm [1365b/mi] 90cal 20) 0.8mi - 7:09(8:56/mi) 153/162bpm [1368b/mi] 71cal Add a comment	-

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