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Races
33 -
Miles
15093 -
Miles
1 -
Miles
972 -
Miles
2467 -
WAVA
63.98% -
Mile
6:49 -
10k
47:18 -
Half
1:43:52 -
20M
3:19:00 -
Mara
4:17:30
About Me | |
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I run because i can. It helps me live. I enjoy it. I run in the rain, in the drizzle, in fine weather. I run on roads, quiet roads , sometimes mountain and sometimes track. Why run - the sense of achievement - 67marathons so far.
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Random Q&A | See your Q&A |
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This user has not completed any responses. |
Recent Blogs | |
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Last long run , saw BIG Frog | Feb 2024 |
January mileage big tick, onto Feb challenges... | Jan 2024 |
Costa Rica wow, now next garmin advice pls | Dec 2023 |
Marathon number 70 ✔️ | Nov 2023 |
Marathon eve | Nov 2023 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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13th Mar
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General | 5mi | 52:09 |
12th Mar
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Gym | 0mi | 1:25:25 |
11th Mar
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Pilates | 0mi | 52:29 |
11th Mar
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General | 5.9mi | 1:04:37 |
8th Mar
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General | 8mi | 1:41:10 |
Planned Races | |
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Marine Mersey Marathon | 5th Apr |
12 Month Benchmarks | Run | Bike |
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Mile | 8:15 | 2:26 |
5k | 26:24 | 10:38 |
5mi | 47:49 | 18:47 |
10k | 1:00:30 | 26:41 |
10mi | 1:39:30 | 45:14 |
Half | 2:19:55 | 1:08:49 |
20mi | 3:44:46 | 0 |
Mara | 5:10:49 | 0 |
Buddies (17) |
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Followers (17) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! See my recent reads:- Best Times
- Best WAVA
Dist | Races | 2005 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2017 | 2023 | PB | WB |
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1mi | 3 | 6:50 63.32 | 6:49 63.98 | 6:49
6:49/mi
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63.98 | |||||||
4.8mi | 1 | 36:48 62.69 | 36:48
7:39/mi
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62.69 | ||||||||
10km | 5 | 47:18 63.35 | 47:30 63.62 | 47:18
7:37/mi
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63.62 | |||||||
11km | 1 | 59:41 55.08 | 59:41
8:44/mi
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55.08 | ||||||||
13.1mi | 6 | 1:43:52 60.96 | 1:57:38 55.24 | 1:50:37 60.86 | 1:43:52
7:56/mi
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60.96 | ||||||
20mi | 2 | 3:19:00 51.79 | 3:25:32 50.59 | 3:19:00
9:57/mi
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51.79 | |||||||
26.2mi | 14 | 4:36:12 48.90 | 4:24:33 51.50 | 4:29:16 51.04 | 4:17:30 53.85 | 4:24:00 52.99 | 5:12:59 50.08 | 4:17:30
9:50/mi
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53.85 | |||
40.5mi | 1 | 10:44:00 39.42 | 10:44:00
15:53/mi
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39.42 |
Date | Planned Races | Distance | ||
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5 Apr | Marine Mersey Marathon Confirmed | 26.2mi | ||
2023 | Result | WAVA | Distance | |
14 Nov | World Diabetes Day marathon | 0.00 | 26.2mi | |
8 Oct | MBNA Chester Marathon SB | 5:12:59 | 50.08 | 26.2mi |
23 Sep | 100 Marathon club AGM Marathon | 5:45:27 | 45.37 | 26.2mi |
29 Jul | Railway Ultra | 0.00 | 37.6mi | |
2022 | Result | WAVA | Distance | |
11 Jun | Sharpness 50k | 0.00 | 50km | |
2021 | Result | WAVA | Distance | |
25 Jul | Solway Coast Marathon | 0.00 | 26.2mi | |
2018 | Result | WAVA | Distance | |
10 Jun | Comrades Marathon | 0.00 | 91km | |
8 Apr | Greater Manchester Marathon | 0.00 | 26.2mi | |
21 Jan | Essar Four Villages Half Marathon | 0.00 | 13.1mi | |
2017 | Result | WAVA | Distance | |
19 Aug | Run to the Castle Ultra PB | 10:44:00 | 39.42 | 40.53mi |
2016 | Result | WAVA | Distance | |
4 Sep | Wolverhampton Marathon | 0.00 | 26.2mi | |
2015 | Result | WAVA | Distance | |
2 Aug | Dovedale Dipper | 0.00 | 26.2mi | |
19 Apr | Greater Manchester Marathon | 0.00 | 26.2mi | |
2013 | Result | WAVA | Distance | |
23 Jun | Shrewsbury Marathon | 0.00 | 26.2mi | |
2012 | Result | WAVA | Distance | |
27 Oct | Snowdonia Marathon | 0.00 | 26.2mi | |
7 Oct | MBNA Chester Marathon | 0.00 | 26.2mi | |
13 May | Chester Half Marathon SB | 1:50:37 | 60.86 | 13.1mi |
29 Apr | Shakespeare Marathon | 0.00 | 26.2mi | |
29 Apr | Shakespeare Half Marathon | 2:02:38 | 54.90 | 13.1mi |
17 Mar | Rhayader Round the Lakes | 0.00 | 20mi | |
22 Jan | Four Villages Half Marathon | 1:54:34 | 58.77 | 13.1mi |
2011 | Result | WAVA | Distance | |
6 Nov | Crewe Deja Vu Track Marathon | 0.00 | 26.2mi | |
9 Oct | MBNA Chester Marathon | 0.00 | 26.2mi | |
25 Sep | Berlin Marathon | 4:37:24 | 50.43 | 26.2mi |
25 Jun | The Holly Challenge (Marathon) | 4:54:00 | 47.58 | 26.2mi |
8 May | Shakespeare Marathon | 4:35:07 | 50.85 | 26.2mi |
10 Apr | Great Welsh Marathon SB | 4:24:00 | 52.99 | 26.2mi |
23 Jan | Four Villages Half Marathon | 0.00 | 13.1mi | |
2010 | Result | WAVA | Distance | |
3 Oct | Flintshire 10K | 47:43 | 63.33 | 10km |
26 Sep | Berlin Marathon | 4:31:30 | 51.07 | 26.2mi |
12 Sep | Lake Vyrnwy Half Marathon | 0.00 | 13.1mi | |
31 May | MBNA Chester Marathon PB | 4:17:30 | 53.85 | 26.2mi |
25 Apr | Shakespeare Marathon | 4:19:20 | 53.47 | 26.2mi |
20 Mar | Rhayader Round The Lakes SB | 3:25:32 | 50.59 | 20mi |
7 Mar | Farndon 10k SB | 47:30 | 63.62 | 10km |
9 Jan | Fetch Mile - The BIG one PB | 6:49 | 63.98 | 1mi |
2009 | Result | WAVA | Distance | |
6 Dec | Helena Tipping Memorial 10K | 50:38 | 59.18 | 10km |
13 Sep | Lake Vyrnwy Half Marathon | 0.00 | 13.1mi | |
13 Sep | Fleetwood Marathon | 0.00 | 26.2mi | |
25 Jul | Musselburgh Festival 10K PB | 47:18 | 63.35 | 10km |
11 Jul | NEW (North East Wales) Fetch Mile SB | 6:50 | 63.32 | 1mi |
9 Jul | Deeside off road -grand prix PB | 36:48 | 62.69 | 4.81mi |
26 Apr | London Marathon SB | 4:29:16 | 51.04 | 26.2mi |
21 Mar | Rhayader Round the Lakes PB | 3:19:00 | 51.79 | 20mi |
31 Jan | Fetch North West Mile | 7:19 | 59.14 | 1mi |
4 Jan | Border League - Caernarfon | 58:23 | 51.32 | 10km |
2008 | Result | WAVA | Distance | |
27 Oct | Dublin Marathon SB | 4:24:33 | 51.50 | 26.2mi |
13 Jul | Fairy Freckled Cow Trail Race sun 6th JULY PB | 59:41 | 55.08 | 11km |
22 Jun | Freckleton Half Marathon SB | 1:57:38 | 55.24 | 13.1mi |
20 Jan | Four Villages Half Marathon | 1:59:06 | 54.56 | 13.1mi |
2007 | Result | WAVA | Distance | |
29 Oct | Dublin Marathon | 4:37:09 | 48.73 | 26.2mi |
3 Jun | Blackpool Marathon SB | 4:36:12 | 48.90 | 26.2mi |
22 Apr | London Marathon | 4:51:40 | 46.31 | 26.2mi |
2005 | Result | WAVA | Distance | |
22 May | Chester Half Marathon PB | 1:43:52 | 60.96 | 13.1mi |
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 | 26 | 10 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 38 |
2024 | 130 | 84 | 50 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 264 |
2024 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 |
2023 | 37 | 23 | 34 | 16 | 17 | 30 | 24 | 31 | 26 | 33 | 6 | 23 | 301 |
2023 | 74 | 97 | 75 | 82 | 75 | 68 | 101 | 51 | 63 | 94 | 53 | 35 | 870 |
2023 | 0 | 13 | 0 | 12 | 29 | 28 | 60 | 23 | 0 | 0 | 4 | 0 | 169 |
2022 | 40 | 27 | 36 | 24 | 13 | 26 | 17 | 8 | 15 | 26 | 23 | 20 | 277 |
2022 | 128 | 105 | 106 | 56 | 119 | 109 | 111 | 28 | 45 | 94 | 34 | 23 | 958 |
2022 | 11 | 0 | 0 | 0 | 0 | 34 | 27 | 0 | 0 | 26 | 0 | 0 | 97 |
2021 | 32 | 0 | 58 | 21 | 32 | 40 | 27 | 56 | 32 | 31 | 36 | 23 | 388 |
2021 | 21 | 0 | 76 | 56 | 83 | 98 | 107 | 83 | 95 | 83 | 33 | 65 | 800 |
2021 | 0 | 0 | 0 | 42 | 83 | 26 | 37 | 86 | 38 | 8 | 29 | 0 | 348 |
2020 | 32 | 20 | 47 | 44 | 71 | 39 | 30 | 35 | 34 | 44 | 53 | 14 | 462 |
2020 | 70 | 14 | 2 | 42 | 53 | 26 | 42 | 102 | 25 | 46 | 63 | 17 | 503 |
2020 | 0 | 0 | 0 | 26 | 49 | 31 | 0 | 0 | 7 | 0 | 0 | 0 | 113 |
2019 | 27 | 20 | 37 | 34 | 35 | 33 | 35 | 34 | 31 | 19 | 29 | 36 | 369 |
2019 | 92 | 100 | 70 | 3 | 66 | 102 | 77 | 119 | 112 | 97 | 20 | 61 | 918 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 3 |
2018 | 14 | 14 | 29 | 20 | 13 | 27 | 24 | 36 | 31 | 24 | 40 | 16 | 288 |
2018 | 125 | 139 | 138 | 149 | 162 | 67 | 67 | 54 | 121 | 99 | 46 | 115 | 1284 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 25 | 0 | 0 | 0 | 0 | 25 |
2017 | 5 | 30 | 6 | 15 | 14 | 1 | 11 | 47 | 31 | 16 | 29 | 16 | 222 |
2017 | 107 | 111 | 113 | 122 | 84 | 132 | 140 | 98 | 93 | 127 | 53 | 93 | 1272 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 0 | 0 | 0 | 0 | 7 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 2 |
2016 | 17 | 29 | 69 | 69 | 90 | 29 | 91 | 91 | 58 | 83 | 66 | 79 | 771 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 0 | 0 | 0 | 13 |
2015 | 81 | 116 | 127 | 99 | 117 | 43 | 71 | 105 | 83 | 22 | 8 | 17 | 889 |
2015 | 0 | 0 | 0 | 0 | 0 | 20 | 0 | 0 | 0 | 0 | 16 | 0 | 36 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 25 | 0 | 0 | 0 | 0 | 0 | 25 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.5 | 0 | 0 | 0.5 |
2014 | 88 | 104 | 128 | 91 | 81 | 35 | 44 | 98 | 74 | 87 | 53 | 91 | 974 |
2014 | 0 | 0 | 15 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 |
2013 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 5 |
2013 | 94 | 115 | 85 | 93 | 94 | 117 | 81 | 99 | 96 | 100 | 53 | 95 | 1123 |
2013 | 0 | 0 | 0 | 20 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 20 |
2012 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 |
2012 | 75 | 61 | 106 | 102 | 78 | 78 | 86 | 97 | 114 | 104 | 70 | 101 | 1072 |
2012 | 0 | 0 | 0 | 0 | 9 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 9 |
2011 | 96 | 56 | 123 | 98 | 104 | 98 | 57 | 117 | 98 | 74 | 68 | 44 | 1032 |
2011 | 0 | 0 | 0 | 0 | 9 | 28 | 34 | 0 | 0 | 14 | 13 | 0 | 97 |
2010 | 55 | 102 | 123 | 112 | 96 | 40 | 81 | 104 | 108 | 48 | 69 | 78 | 1017 |
2009 | 9 | 0 | 0 | 0 | 20 | 9 | 0 | 0 | 10 | 0 | 0 | 0 | 48 |
2009 | 70 | 79 | 130 | 111 | 44 | 40 | 99 | 123 | 16 | 4 | 30 | 42 | 790 |
2009 | 12 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 16 |
2008 | 0 | 0 | 0 | 0 | 0 | 14 | 14 | 4 | 0 | 0 | 0 | 4 | 36 |
2008 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 | 0 | 0.6 |
2008 | 48 | 20 | 14 | 11 | 33 | 69 | 74 | 114 | 46 | 98 | 12 | 16 | 555 |
Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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Split Summary
=== 1) 0.64mi - 7:11(11:16/mi) 130/148bpm [1464b/mi] 73cal 2) 0.99mi - 9:08(9:14/mi) 142/155bpm [1310b/mi] 100cal 3) 0.03mi - 45(27:25/mi) 141/155bpm [3865b/mi] 8cal 4) 1mi - 9:50(9:50/mi) 138/148bpm [1358b/mi] 101cal 5) 0.01mi - 8(12:25/mi) 139/139bpm [1726b/mi] 1cal 6) 0.03mi - 55(29:46/mi) 135/141bpm [4018b/mi] 8cal 7) 1mi - 10:23(10:23/mi) 142/151bpm [1475b/mi] 111cal 8) 0.01mi - 6(10:21/mi) 140/142bpm [1449b/mi] 9) 0.02mi - 27(20:44/mi) 138/141bpm [2862b/mi] 4cal 10) 0.57mi - 5:21(9:20/mi) 139/147bpm [1297b/mi] 55cal Add a comment
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Last long/ tempo run before first marathon of year Great workout after the showers , enough in tank for faster last mile. Pleased 1/4 caffeine at 6
Split Summary === 1) 1mi - 10:51(10:51/mi) 137/154bpm [1487b/mi] 116cal 2) 1mi - 10:44(10:44/mi) 142/154bpm [1523b/mi] 114cal 3) 1mi - 11:21(11:21/mi) 146/159bpm [1656b/mi] 126cal 4) 1mi - 10:51(10:51/mi) 145/154bpm [1573b/mi] 118cal 5) 1mi - 11:14(11:14/mi) 145/162bpm [1629b/mi] 121cal 6) 1mi - 11:12(11:12/mi) 144/155bpm [1613b/mi] 115cal 7) 1mi - 12:04(12:04/mi) 145/154bpm [1749b/mi] 119cal 8) 1mi - 11:27(11:27/mi) 144/158bpm [1648b/mi] 109cal 9) 1mi - 10:59(10:59/mi) 150/157bpm [1649b/mi] 121cal 10) 1mi - 9:42(9:42/mi) 154/164bpm [1495b/mi] 114cal 11) 0.01mi - 4(8:54/mi) 159/159bpm [1415b/mi] |
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Split Summary
=== 1) 0.02mi - 52:56(47:30:36/mi) 71/91bpm [202393b/mi] 125cal Add a comment
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Split Summary
=== 1) 1mi - 10:11(10:11/mi) 133/155bpm [1354b/mi] 108cal 2) 1mi - 10:03(10:03/mi) 148/158bpm [1487b/mi] 113cal 3) 1mi - 10:14(10:14/mi) 141/151bpm [1444b/mi] 110cal 4) 0.02mi - 17(14:19/mi) 149/152bpm [2134b/mi] 3cal Add a comment
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Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Split Summary
=== 1) 1mi - 10:43(10:43/mi) 105/119bpm [1126b/mi] 89cal 75/80rpm 2) 1mi - 9:48(9:48/mi) 120/130bpm [1176b/mi] 90cal 76/80rpm 3) 0.16mi - 1:36(10:01/mi) 126/135bpm [1262b/mi] 15cal 77/79rpm Add a comment
Split Summary
=== 1) 1mi - 30:04(30:04/mi) 76/95bpm [2285b/mi] 119cal 32/84rpm 2) 0.43mi - 14:59(34:27/mi) 85/104bpm [2928b/mi] 64cal 26/58rpm Add a comment
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Groundhog marathon
Split Summary === 1) 1mi - 10:24(10:24/mi) 129/140bpm [1341b/mi] 106cal 2) 1mi - 10:20(10:20/mi) 137/144bpm [1415b/mi] 112cal 3) 1mi - 10:24(10:24/mi) 137/143bpm [1426b/mi] 111cal 4) 1mi - 10:28(10:28/mi) 149/158bpm [1560b/mi] 122cal 5) 1mi - 10:11(10:11/mi) 156/162bpm [1589b/mi] 124cal 6) 1mi - 10:34(10:34/mi) 150/158bpm [1585b/mi] 119cal 7) 1mi - 10:23(10:23/mi) 154/161bpm [1599b/mi] 123cal 8) 1mi - 10:22(10:22/mi) 171/190bpm [1773b/mi] 135cal 9) 1mi - 10:20(10:20/mi) 185/191bpm [1911b/mi] 145cal 10) 1mi - 11:20(11:20/mi) 184/193bpm [2085b/mi] 162cal 11) 1mi - 10:40(10:40/mi) 187/192bpm [1995b/mi] 153cal 12) 1mi - 10:45(10:45/mi) 184/192bpm [1979b/mi] 153cal 13) 1mi - 12:42(12:42/mi) 171/187bpm [2173b/mi] 166cal 14) 1mi - 11:18(11:18/mi) 172/182bpm [1943b/mi] 156cal 15) 1mi - 11:27(11:27/mi) 172/178bpm [1970b/mi] 162cal 16) 1mi - 11:17(11:17/mi) 171/181bpm [1931b/mi] 154cal 17) 1mi - 13:08(13:08/mi) 160/176bpm [2102b/mi] 152cal 18) 1mi - 11:50(11:50/mi) 160/171bpm [1894b/mi] 132cal 19) 1mi - 13:08(13:08/mi) 142/159bpm [1864b/mi] 107cal 20) 1mi - 13:48(13:48/mi) 144/155bpm [1988b/mi] 108cal 21) 1mi - 13:58(13:58/mi) 143/155bpm [1997b/mi] 107cal 22) 1mi - 14:06(14:06/mi) 146/157bpm [2058b/mi] 109cal 23) 1mi - 15:41(15:41/mi) 140/156bpm [2195b/mi] 108cal 24) 1mi - 12:59(12:59/mi) 148/157bpm [1921b/mi] 113cal 25) 1mi - 13:28(13:28/mi) 146/160bpm [1965b/mi] 114cal 26) 1mi - 13:00(13:00/mi) 149/158bpm [1938b/mi] 116cal 27) 1mi - 13:14(13:14/mi) 146/157bpm [1933b/mi] 109cal 28) 0.47mi - 5:08(10:52/mi) 155/166bpm [1685b/mi] 57cal 2nd Mar 2024, 7:17pm
riggys99 wrote: Impressive going on a track don’t know how you do it 2nd Mar 2024, 9:15pm
Jonesy the Jog wrote: Amazing Rob. I'm having to take a month to mentally prepare myself to do 4x2k reps at the track. Add a comment
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Split Summary
=== 1) 1mi - 26:07(26:07/mi) 81/95bpm [2116b/mi] 102cal 36/79rpm 2) 1mi - 28:50(28:50/mi) 80/103bpm [2307b/mi] 115cal 34/99rpm 3) 0.13mi - 2:31(20:09/mi) 84/93bpm [1692b/mi] 11cal 52/54rpm Add a comment
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Add a comment
Split Summary
=== 1) 3.4mi - 1:09:06(20:20/mi) 114/134bpm [2318b/mi] 463cal Add a comment
Add a comment
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Add a comment
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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Split Summary
=== 1) 1mi - 10:24(10:24/mi) 133/146bpm [1382b/mi] 110cal 2) 1mi - 10:46(10:46/mi) 142/151bpm [1530b/mi] 120cal 3) 1mi - 9:18(9:18/mi) 137/144bpm [1275b/mi] 97cal 4) 1mi - 9:58(9:58/mi) 145/152bpm [1446b/mi] 112cal 5) 0.01mi - 4(13:09/mi) 139/140bpm [1827b/mi] Add a comment
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1) 1mi - 11:56(11:56/mi) 125/135bpm [1492b/mi] 111cal
2) 1mi - 12:08(12:08/mi) 133/142bpm [1614b/mi] 113cal 3) 1mi - 12:34(12:34/mi) 130/139bpm [1634b/mi] 110cal 4) 1mi - 13:40(13:40/mi) 133/148bpm [1817b/mi] 115cal 5) 1mi - 12:52(12:52/mi) 140/154bpm [1801b/mi] 115cal 6) 1mi - 13:08(13:08/mi) 144/154bpm [1892b/mi] 124cal 7) 1mi - 12:35(12:35/mi) 149/161bpm [1875b/mi] 122cal 8) 1mi - 11:54(11:54/mi) 151/158bpm [1798b/mi] 125cal 9) 0.03mi - 22(13:29/mi) 147/149bpm [1983b/mi] 3cal Add a comment
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Add a comment
1) 0.64mi - 8:04(12:38/mi) 115/132bpm [1453b/mi] 73cal
2) 0.75mi - 7:21(9:49/mi) 130/138bpm [1275b/mi] 76cal 3) 0.02mi - 16(17:19/mi) 136/137bpm [2355b/mi] 2cal 4) 0.04mi - 1:00(23:18/mi) 115/132bpm [2679b/mi] 6cal 5) 0.75mi - 7:34(10:05/mi) 131/144bpm [1321b/mi] 76cal 6) 0.03mi - 1:00(30:28/mi) 133/143bpm [4053b/mi] 9cal 7) 0.75mi - 8:24(11:11/mi) 143/155bpm [1600b/mi] 92cal 8) 0.04mi - 1:00(22:33/mi) 136/147bpm [3068b/mi] 9cal 9) 0.75mi - 6:59(9:18/mi) 138/146bpm [1284b/mi] 72cal 10) 0.06mi - 1:00(18:06/mi) 140/147bpm [2534b/mi] 10cal 11) 0.75mi - 7:23(9:50/mi) 147/158bpm [1446b/mi] 84cal 12) 0.05mi - 1:00(20:21/mi) 146/156bpm [2972b/mi] 11cal 13) 0.75mi - 7:55(10:33/mi) 149/159bpm [1572b/mi] 91cal 14) 0.05mi - 1:00(20:11/mi) 134/146bpm [2705b/mi] 8cal 15) 0.45mi - 4:42(10:21/mi) 137/147bpm [1419b/mi] 46cal Add a comment
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S and conditioning, levels 2 including 3x 30 sec side planks
Add a comment
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Wed 13th Mar
Mar 13
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Thu 14th Mar
Mar 14
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Fri 15th Mar
Mar 15
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Sat 16th Mar
Mar 16
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Sun 17th Mar
Mar 17
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Mon 18th Mar
Mar 18
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Tue 19th Mar
Mar 19
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1) 1mi - 10:55(10:55/mi) 121/134bpm [1322b/mi] 106cal
2) 1mi - 11:13(11:13/mi) 136/145bpm [1526b/mi] 122cal 3) 1mi - 10:20(10:20/mi) 134/145bpm [1385b/mi] 106cal 4) 1mi - 10:01(10:01/mi) 135/143bpm [1351b/mi] 103cal 5) 1mi - 9:36(9:36/mi) 147/158bpm [1412b/mi] 110cal 6) 0.01mi - 4(10:51/mi) 156/157bpm [1692b/mi] Add a comment
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