Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate Iron Squishy |
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Races
33 -
Miles
5213 -
Miles
459 -
Miles
8720 -
Miles
3241 -
WAVA
55.84% -
10k
56:53 -
10M
1:40:00 -
Half
2:07:00 -
20M
3:29:15 -
Mara
4:26:34
About Me | |
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Did a few marathons, then did a couple of duathlons and a couple of sprint tri's before entering Ironman Austria! What an amazing day that was, I will never forget that feeling of crossing the finish line for as long as I live. I DNF'd at IM France in 08 but completed IMCH in 09, my last Ironman!! (maybe!)
![]() If you've thought about doing an IM I'd say to go for it, it just takes a lot of training and determination and the right frame of mind, but it's well worth all the effort. I'm one of those funny 'Pirates' too ![]() Show More...
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Random Q&A | See your Q&A |
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Recent Blogs | |
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First half done... | Feb 2010 |
Add a K a day... | Feb 2010 |
IMCH .... The Last Crusade | Jul 2009 |
Coming off Simvastatin... | Apr 2009 |
BANG! ......Please wear a helmet. | Sep 2008 |
My parkrun |
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No parkrun selected |
Buddies (16) |
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Followers (5) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Dist | Races | 2006 | 2007 | 2011 | 2012 | 2013 | 2014 | PB | WB |
---|---|---|---|---|---|---|---|---|---|
6mi | 1 | 1:03:15 46.82 | 1:03:15
10:33/mi
|
46.82 | |||||
10km | 7 | 57:07 53.75 | 1:02:35 49.34 | 56:53 55.84 | 1:11:14 45.37 | 1:06:48 49.34 | 56:53
9:09/mi
|
55.84 | |
12km | 1 | 1:08:15 54.42 | 1:08:15
9:09/mi
|
54.42 | |||||
8mi | 2 | 2:10:00 30.77 | 1:38:00 41.06 | 1:38:00
12:15/mi
|
41.06 | ||||
9mi | 1 | 2:04:00 36.72 | 2:04:00
13:47/mi
|
36.72 | |||||
10mi | 2 | 1:40:00 50.74 | 1:44:17 51.48 | 1:40:00
10:00/mi
|
51.48 | ||||
12mi | 1 | 2:29:00 40.91 | 2:29:00
12:25/mi
|
40.91 | |||||
13.1mi | 7 | 2:09:00 51.34 | 2:12:12 50.39 | 2:07:00 54.99 | 2:07:00
9:42/mi
|
54.99 | |||
20mi | 2 | 3:29:15 49.33 | 3:29:15
10:28/mi
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49.33 | |||||
26.2mi | 2 | 4:26:34 51.20 | 5:37:49 43.11 | 4:26:34
10:10/mi
|
51.20 |
2015 | Result | WAVA | Distance | |
---|---|---|---|---|
15 Feb | Tempo Winter Series 10k Race 5 | 0.00 | 10km | |
25 Jan | Tempo Winter Series 10k Race 4 | 0.00 | 10km | |
2014 | Result | WAVA | Distance | |
28 Dec | Tempo Winter Series 10k Race 3 | 0.00 | 10km | |
14 Dec | Sneyd Striders Xmas Pudding Run | 0.00 | 10mi | |
23 Nov | Tempo Winter Series 10k Race 2 | 0.00 | 10km | |
2 Nov | Droitwich Half Marathon | 0.00 | 13.1mi | |
26 Oct | Tempo Winter Series 10k Race 1 SB | 1:06:48 | 49.34 | 10km |
12 Oct | Daventry 10 SB | 1:44:17 | 51.48 | 10mi |
14 Sep | In Flanders Fields Marathon SB | 5:37:49 | 43.11 | 26.2mi |
2013 | Result | WAVA | Distance | |
5 May | Saltash Half Marathon | 2:20:36 | 49.67 | 13.1mi |
28 Apr | Shakespeare Half Marathon PB | 2:07:00 | 54.99 | 13.1mi |
2012 | Result | WAVA | Distance | |
30 Dec | Threshold 10k Winter Series race 3 SB | 1:11:14 | 45.37 | 10km |
2011 | Result | WAVA | Distance | |
5 Mar | Spring Shakespeare 10k PB | 56:53 | 55.84 | 10km |
2007 | Result | WAVA | Distance | |
11 Nov | Sodbury Slog | 2:00:29 | 43.70 | 10.3mi |
1 Sep | Big Woody Tri | 1:25:00 | 1156.95 | 226km |
8 Jul | Ironman Austria | 16:19:27 | 100.40 | 140.6mi |
3 Jun | Bala Middle Distance | 6:40:31 | 101.25 | 100.5km |
27 May | Crocodile 8 PB | 1:38:00 | 41.06 | 8mi |
29 Apr | Shakespeare Half Marathon SB | 2:12:12 | 50.39 | 13.1mi |
7 Jan | Gloucester 10 PB | 1:40:00 | 50.74 | 10mi |
1 Jan | Hereford New Years Day 10K SB | 1:02:35 | 49.34 | 10km |
2006 | Result | WAVA | Distance | |
12 Nov | Sodbury Slog PB | 2:04:00 | 36.72 | 9mi |
8 Oct | Forest of Dean Duatholon | 1:45:50 | 14.23 | 5km |
3 Sep | Wolverhampton Half Marathon SB | 2:09:00 | 51.34 | 13.1mi |
6 Aug | Worcester Sprint Triathlon | / / 1:38:47 | 0.00 | 0miles/0miles/5km |
2 Aug | Bugatti Beer Race | 58:55 | 52.11 | 10km |
9 Jul | Wyre Forest Half Marathon | 2:27:17 | 44.97 | 13.1mi |
2 Jul | Launceston Half-Marathon | 2:44:56 | 40.16 | 13.1mi |
28 May | Croc 8 SB | 2:10:00 | 30.77 | 8mi |
28 May | Crowle Gunpowder Plot 10k SB | 57:07 | 53.75 | 10km |
14 May | Stratford 220 Triathlon | / / 1:44:16 | 0.00 | 0miles/0miles/5km |
7 May | Shakespeare Marathon PB | 4:26:34 | 51.20 | 26.2mi |
2 Apr | Scenic Six PB | 1:03:15 | 46.82 | 6mi |
26 Mar | Ironbridge Half Marathon | 2:19:00 | 47.65 | 13.1mi |
18 Mar | Rhayader Round the Lakes | 3:41:15 | 46.66 | 20mi |
5 Mar | Gloucester 20 PB | 3:29:15 | 49.33 | 20mi |
19 Feb | Dursley Dozen PB | 2:29:00 | 40.91 | 12mi |
22 Jan | Not the Roman IX PB | 1:08:15 | 54.42 | 12km |
1 Jan | Hereford New Year's Day 10K | 59:02 | 52.01 | 10km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2023 | 92 | 78 | 52 | 104 | 112 | 103 | 69 | 102 | 95 | 3 | 0 | 0 | 811 |
2023 | 1.8 | 0 | 2 | 10.3 | 7.5 | 5 | 3.8 | 10.1 | 13.2 | 0 | 0 | 0 | 53.7 |
2022 | 79 | 89 | 61 | 6 | 37 | 13 | 3 | 15 | 11 | 21 | 6 | 11 | 353 |
2022 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 |
2022 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | 5 |
2021 | 75 | 77 | 67 | 85 | 56 | 52 | 0 | 5 | 0 | 0 | 18 | 89 | 523 |
2021 | 3 | 0 | 0 | 1 | 0 | 0 | 1 | 1 | 0 | 0 | 0 | 0 | 6 |
2020 | 0 | 0 | 0 | 0 | 22 | 14 | 0 | 0 | 13 | 40 | 33 | 82 | 203 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 | 0 | 0 | 3 | 0 | 11 |
2019 | 18 | 3 | 0 | 0 | 0 | 0 | 3 | 0 | 1 | 0 | 0 | 3 | 28 |
2019 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 2 |
2018 | 0 | 0 | 7 | 90 | 50 | 0 | 0 | 0 | 14 | 26 | 5 | 0 | 192 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6.6 | 1 | 0 | 7.5 |
2018 | 0 | 0 | 0 | 12 | 2 | 0 | 0 | 0 | 24 | 6 | 1 | 0 | 44 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
2017 | 10 | 0 | 2 | 25 | 0 | 0 | 0 | 5 | 0 | 5 | 0 | 0 | 47 |
2017 | 3 | 0 | 9 | 2 | 0 | 0 | 0 | 12 | 7 | 16 | 2 | 0 | 52 |
2016 | 77 | 18 | 72 | 46 | 39 | 0 | 0 | 5 | 0 | 19 | 0 | 0 | 276 |
2016 | 28 | 0 | 23 | 5 | 12 | 0 | 0 | 5 | 11 | 12 | 0 | 0 | 96 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 0 | 0 | 0 | 0 | 11 |
2015 | 14 | 8 | 3 | 12 | 6 | 6 | 0 | 0 | 0 | 8 | 22 | 13 | 90 |
2015 | 38 | 18 | 0 | 27 | 15 | 44 | 43 | 68 | 36 | 8 | 27 | 8 | 333 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 0 | 0 | 0 | 10 |
2014 | 2 | 0 | 2 | 1 | 61 | 21 | 0 | 0 | 2 | 34 | 5 | 13 | 141 |
2014 | 1.1 | 0.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.5 |
2014 | 32 | 22 | 85 | 74 | 44 | 73 | 92 | 98 | 42 | 52 | 35 | 29 | 678 |
2013 | 69 | 55 | 50 | 42 | 7 | 1 | 7 | 3 | 67 | 73 | 0 | 0 | 375 |
2013 | 0 | 0 | 0 | 0.8 | 6.4 | 8.3 | 8.7 | 0 | 1.2 | 0 | 1.5 | 3.3 | 30.1 |
2013 | 48 | 51 | 73 | 57 | 30 | 0 | 11 | 19 | 10 | 20 | 15 | 29 | 363 |
2013 | 0 | 0 | 8 | 13 | 156 | 157 | 170 | 89 | 56 | 0 | 0 | 0 | 649 |
2012 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 0 | 6 | 18 | 98 | 48 | 174 |
2012 | 58 | 76 | 67 | 61 | 9 | 11 | 62 | 33 | 34 | 56 | 10 | 61 | 537 |
2012 | 0 | 0 | 0 | 0 | 32 | 0 | 13 | 0 | 13 | 0 | 0 | 0 | 58 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 27 | 0 | 0 | 27 |
2011 | 68 | 41 | 58 | 68 | 27 | 65 | 78 | 59 | 40 | 68 | 2 | 45 | 619 |
2011 | 44 | 0 | 0 | 11 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 8 | 70 |
2010 | 3.7 | 1.9 | 3.8 | 3.3 | 4 | 2.2 | 0 | 2.9 | 0 | 0 | 0 | 0 | 21.8 |
2010 | 65 | 136 | 80 | 69 | 54 | 48 | 50 | 28 | 11 | 42 | 42 | 13 | 637 |
2010 | 18 | 0 | 0 | 14 | 0 | 0 | 0 | 13 | 0 | 0 | 28 | 0 | 73 |
2009 | 12.4 | 10.8 | 11.1 | 7.6 | 8.8 | 8.7 | 10.8 | 5.8 | 5.3 | 5.2 | 4.2 | 1.9 | 92.5 |
2009 | 31 | 36 | 58 | 46 | 62 | 42 | 39 | 50 | 41 | 62 | 48 | 36 | 553 |
2009 | 279 | 253 | 342 | 293 | 494 | 114 | 125 | 35 | 24 | 18 | 26 | 0 | 2003 |
2008 | 12.5 | 11.8 | 10.1 | 10.3 | 15.2 | 9.5 | 6.8 | 9.7 | 3.3 | 3.5 | 8.6 | 9.4 | 110.7 |
2008 | 39 | 67 | 64 | 37 | 41 | 13 | 8 | 5 | 0 | 0 | 14 | 27 | 315 |
2008 | 179 | 228 | 275 | 288 | 357 | 240 | 159 | 213 | 49 | 4 | 189 | 108 | 2287 |
2007 | 10.8 | 7.1 | 8.5 | 8 | 8.5 | 10.8 | 4.4 | 5 | 3.7 | 0.8 | 5.7 | 7 | 80.2 |
2007 | 60 | 45 | 34 | 68 | 51 | 43 | 37 | 57 | 53 | 57 | 82 | 22 | 608 |
2007 | 278 | 263 | 330 | 265 | 291 | 211 | 125 | 47 | 57 | 116 | 187 | 80 | 2251 |
2006 | 0 | 0 | 3.2 | 6.1 | 2.9 | 2.8 | 5.6 | 6.6 | 7.4 | 6.5 | 9.1 | 10.1 | 60.2 |
2006 | 0 | 0 | 45 | 59 | 59 | 0 | 29 | 20 | 30 | 31 | 29 | 57 | 358 |
2006 | 0 | 0 | 45 | 36 | 66 | 36 | 67 | 162 | 198 | 249 | 186 | 260 | 1304 |
Wed 6th Sep
Sep 6
|
Thu 7th Sep
Sep 7
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Fri 8th Sep
Sep 8
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Sat 9th Sep
Sep 9
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Sun 10th Sep
Sep 10
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Mon 11th Sep
Sep 11
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Tue 12th Sep
Sep 12
|
Conditioning Class. Very hot tonight.
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Split Summary
=== 1) 1mi - 20:43(20:43/mi) 102/116bpm [2114b/mi] 129cal 57/62rpm 2.89/0mph 2) 1mi - 22:55(22:55/mi) 102/117bpm [2337b/mi] 126cal 55/65rpm 2.62/0mph 3) 1mi - 22:07(22:07/mi) 107/175bpm [2366b/mi] 133cal 56/61rpm 2.71/0mph 4) 0.04mi - 54(22:23/mi) 104/105bpm [2328b/mi] 5cal 54/56rpm 2.68/0mph ![]() |
Conditioning Class. Another really hot one! Wrist a bit sore from yesterday.
![]()
Absolutely boiling!!
Split Summary === 1) 1mi - 19:28(19:28/mi) 106/120bpm [2064b/mi] 129cal 59/63rpm 3.08/0mph 2) 1mi - 19:34(19:34/mi) 107/118bpm [2093b/mi] 132cal 60/64rpm 3.07/0mph 3) 1mi - 18:42(18:42/mi) 113/123bpm [2113b/mi] 129cal 60/124rpm 3.21/0mph 4) 0.17mi - 3:32(21:08/mi) 114/120bpm [2409b/mi] 21cal 59/63rpm 2.84/0mph ![]()
Swim drills and 8 x 100m full stroke (not timed)
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Split Summary
=== 1) 1mi - 21:22(21:22/mi) 93/108bpm [1987b/mi] 134cal 57/61rpm 2.81/0mph 2) 1mi - 19:52(19:52/mi) 99/124bpm [1967b/mi] 129cal 57/62rpm 3.02/0mph 3) 0.43mi - 8:39(20:10/mi) 108/120bpm [2178b/mi] 56cal 58/64rpm 2.98/0mph ![]()
Swimming drills and 6 x 100m swim-out with alt pull bouy. 18 strokes single arm on right, 21 on left.
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Split Summary
=== 1) 1mi - 31:37(31:37/mi) 85/102bpm [2687b/mi] 153cal 56/61rpm 1.9/0mph 2) 1mi - 54:36(54:36/mi) 76/107bpm [4149b/mi] 167cal 57/61rpm 1.1/0mph 3) 0.04mi - 1:56(44:11/mi) 81/88bpm [3579b/mi] 7cal 55/60rpm 1.36/0mph ![]() |
Split Summary
=== 1) 1mi - 19:14(19:14/mi) 102/121bpm [1962b/mi] 130cal 59/63rpm 3.12/0mph 2) 1mi - 19:09(19:09/mi) 107/120bpm [2049b/mi] 131cal 59/63rpm 3.13/0mph 3) 1mi - 20:05(20:05/mi) 100/109bpm [2009b/mi] 133cal 61/64rpm 2.99/0mph 4) 0.66mi - 12:42(19:17/mi) 101/114bpm [1947b/mi] 83cal 60/63rpm 3.11/0mph ![]() |
Conditioning class - Outside.
It was fun... not as good as indoors as no weights but used my therabands. ![]()
Swim drills. Did 18 single arm on right, still around 20-21 on left.
1600m full stroke to finish with alt pull buoy. ![]()
Split Summary
=== 1) 1mi - 18:46(18:46/mi) 115/128bpm [2158b/mi] 129cal 59/62rpm 3.2/0mph 2) 1mi - 19:53(19:53/mi) 110/133bpm [2188b/mi] 132cal 59/62rpm 3.02/0mph 3) 1mi - 19:59(19:59/mi) 107/119bpm [2137b/mi] 128cal 59/62rpm 3/0mph 4) 0.15mi - 3:30(23:30/mi) 106/111bpm [2490b/mi] 19cal 58/61rpm 2.55/0mph ![]() |
Stretching.
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Split Summary
=== 1) 1mi - 42:42(42:42/mi) 91/116bpm [3886b/mi] 174cal 57/63rpm 1.4/0mph 2) 1mi - 41:55(41:55/mi) 89/128bpm [3730b/mi] 164cal 54/65rpm 1.43/0mph 3) 0.2mi - 7:04(35:32/mi) 96/147bpm [3412b/mi] 30cal 55/62rpm 1.69/0mph ![]()
10 x 100m off 3:30's
Swim drills. (best - 18 strokes single right arm, 19 left) ![]() |
Wed 13th Sep
Sep 13
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Thu 14th Sep
Sep 14
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Fri 15th Sep
Sep 15
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Sat 16th Sep
Sep 16
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Sun 17th Sep
Sep 17
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Mon 18th Sep
Sep 18
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Tue 19th Sep
Sep 19
|
Conditioning Class outside.
Shoulder/lat was very sore today so I had to do some alternatives. Hopefully it'll be fine in a day or two. ![]()
Split Summary
=== 1) 1mi - 19:12(19:12/mi) 102/132bpm [1959b/mi] 128cal 60/122rpm 3.13/0mph 2) 1mi - 19:53(19:53/mi) 103/153bpm [2048b/mi] 128cal 59/62rpm 3.02/0mph 3) 1mi - 20:06(20:06/mi) 109/133bpm [2190b/mi] 129cal 59/64rpm 2.99/0mph 4) 0.15mi - 2:58(19:41/mi) 108/119bpm [2126b/mi] 19cal 59/62rpm 3.05/0mph ![]() |
Split Summary
=== 1) 0.27mi - 12:26(46:06/mi) 87/117bpm [4011b/mi] 49cal 54/62rpm 1.3/0mph ![]()
Split Summary
=== 1) 1mi - 19:11(19:11/mi) 88/114bpm [1688b/mi] 79cal 54/71rpm 3.13/0mph 2) 0.01mi - 3(4:49/mi) 71/71bpm [342b/mi] 54/71rpm 12.46/0mph ![]()
Split Summary
=== 1) 1mi - 19:16(19:16/mi) 101/119bpm [1945b/mi] 124cal 61/65rpm 3.12/0mph 2) 1mi - 19:14(19:14/mi) 103/118bpm [1980b/mi] 129cal 60/63rpm 3.12/0mph 3) 0.41mi - 8:12(20:00/mi) 101/108bpm [2019b/mi] 58cal 61/64rpm 3/0mph ![]()
Split Summary
=== 1) 0.77mi - 46:14(59:41/mi) 110/143bpm [6566b/mi] 236cal 64/93rpm 1/0mph ![]() |
Split Summary
=== 1) 0.33mi - 9:27(28:15/mi) 91/112bpm [2570b/mi] 43cal 52/61rpm 2.13/0mph ![]()
Split Summary
=== 1) 0.81mi - 41:10(50:45/mi) 80/100bpm [4060b/mi] 145cal 55/62rpm 1.18/0mph ![]()
Split Summary
=== 1) 0.18mi - 8:36(48:23/mi) 89/100bpm [4305b/mi] 33cal 58/62rpm 1.24/0mph ![]()
Split Summary
=== 1) 0.71mi - 29:05(41:07/mi) 91/111bpm [3741b/mi] 123cal 55/60rpm 1.46/0mph ![]()
First day in Flanders. Lijssenthoek cemetery.
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Split Summary
=== 1) 0.93mi - 38:53(41:52/mi) 86/124bpm [3600b/mi] 159cal 56/64rpm 1.43/0mph ![]()
Split Summary
=== 1) 0.65mi - 38:06(58:36/mi) 82/114bpm [4805b/mi] 126cal 56/63rpm 1.02/0mph ![]()
Split Summary
=== 1) 0.93mi - 38:06(41:07/mi) 77/110bpm [3166b/mi] 126cal 56/71rpm 1.46/0mph ![]() |
Split Summary
=== 1) 0.28mi - 10:19(36:26/mi) 84/122bpm [3061b/mi] 42cal 51/60rpm 1.65/0mph ![]()
Split Summary
=== 1) 0.12mi - 6:05(48:49/mi) 95/110bpm [4638b/mi] 25cal 58/60rpm 1.23/0mph ![]()
Split Summary
=== 1) 1mi - 36:20(36:20/mi) 88/132bpm [3198b/mi] 153cal 53/60rpm 1.65/0mph 2) 1mi - 46:35(46:35/mi) 80/139bpm [3727b/mi] 155cal 51/113rpm 1.29/0mph 3) 0.5mi - 36:18(1:13:15/mi) 69/86bpm [5055b/mi] 86cal 56/90rpm 0.82/0mph ![]() |
Split Summary
=== 1) 0.57mi - 17:59(31:26/mi) 100/192bpm [3144b/mi] 86cal 50/60rpm 1.91/0mph ![]()
Split Summary
=== 1) 0.27mi - 10:29(39:21/mi) 90/112bpm [3541b/mi] 44cal 56/64rpm 1.53/0mph ![]()
Split Summary
=== 1) 1mi - 51:12(51:12/mi) 80/152bpm [4096b/mi] 171cal 53/62rpm 1.17/0mph 2) 0.75mi - 30:39(40:41/mi) 85/137bpm [3458b/mi] 113cal 52/75rpm 1.47/0mph ![]()
Split Summary
=== 1) 0.61mi - 36:20(59:24/mi) 86/111bpm [5109b/mi] 132cal 59/63rpm 1.01/0mph ![]()
Split Summary
=== 1) 1mi - 1:06:22(1:06:22/mi) 82/96bpm [5442b/mi] 197cal 55/75rpm 0.9/0mph 2) 0.1mi - 7:15(1:14:15/mi) 79/93bpm [5865b/mi] 19cal 56/61rpm 0.81/0mph ![]() |
Split Summary
=== 1) 0.98mi - 34:53(35:40/mi) 90/147bpm [3210b/mi] 154cal 55/62rpm 1.68/0mph ![]()
Split Summary
=== 1) 0.6mi - 30:13(50:39/mi) 83/177bpm [4205b/mi] 111cal 56/64rpm 1.18/0mph ![]() |
Wed 20th Sep
Sep 20
|
Thu 21st Sep
Sep 21
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Fri 22nd Sep
Sep 22
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Sat 23rd Sep
Sep 23
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Sun 24th Sep
Sep 24
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Mon 25th Sep
Sep 25
|
Tue 26th Sep
Sep 26
|
Split Summary
=== 1) 1mi - 19:26(19:26/mi) 100/135bpm [1944b/mi] 129cal 60/65rpm 3.09/0mph 2) 1mi - 19:39(19:39/mi) 99/121bpm [1945b/mi] 129cal 59/62rpm 3.05/0mph 3) 1mi - 20:25(20:25/mi) 98/121bpm [2002b/mi] 131cal 59/64rpm 2.94/0mph 4) 0.15mi - 3:12(20:48/mi) 98/103bpm [2039b/mi] 20cal 58/60rpm 2.88/0mph ![]() |
Conditioning class. Back indoors with weights.
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Split Summary
=== 1) 1mi - 19:32(19:32/mi) 108/146bpm [2109b/mi] 130cal 60/65rpm 3.07/0mph 2) 1mi - 19:26(19:26/mi) 137/185bpm [2663b/mi] 130cal 59/62rpm 3.09/0mph 3) 1mi - 20:35(20:35/mi) 134/180bpm [2757b/mi] 139cal 58/64rpm 2.92/0mph 4) 0.18mi - 3:47(21:35/mi) 143/156bpm [3086b/mi] 24cal 58/61rpm 2.78/0mph ![]()
Drills. Single arm 17 on R, 18 on L.
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Mainly drills. Single arms not as good today - 19L & 21R but swam after conditioning class.
![]()
Split Summary
=== 1) 1mi - 18:34(18:34/mi) 103/120bpm [1912b/mi] 122cal 60/67rpm 3.23/0mph 2) 1mi - 19:25(19:25/mi) 102/123bpm [1981b/mi] 134cal 61/65rpm 3.09/0mph 3) 1mi - 17:47(17:47/mi) 98/110bpm [1742b/mi] 128cal 64/67rpm 3.38/0mph 4) 0.58mi - 10:33(18:03/mi) 94/112bpm [1696b/mi] 78cal 63/66rpm 3.33/0mph ![]()
Conditioning Class. Worked hard. Good.
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Split Summary
=== 1) 1mi - 19:06(19:06/mi) 97/109bpm [1853b/mi] 129cal 60/63rpm 3.14/0mph 2) 1mi - 22:21(22:21/mi) 94/117bpm [2101b/mi] 136cal 59/64rpm 2.68/0mph 3) 1mi - 19:14(19:14/mi) 95/104bpm [1827b/mi] 128cal 59/62rpm 3.12/0mph 4) 0.32mi - 5:58(18:54/mi) 98/105bpm [1853b/mi] 41cal 60/67rpm 3.17/0mph ![]() |
Split Summary
=== 1) 1mi - 18:44(18:44/mi) 116/129bpm [2173b/mi] 125cal 63/67rpm 3.2/0mph 2) 1mi - 19:11(19:11/mi) 122/129bpm [2341b/mi] 133cal 62/66rpm 3.13/0mph 3) 1mi - 19:27(19:27/mi) 113/134bpm [2198b/mi] 128cal 60/90rpm 3.08/0mph 4) 0.13mi - 2:42(20:03/mi) 102/105bpm [2046b/mi] 16cal 59/64rpm 2.99/0mph ![]() |
Conditioning class
![]()
Split Summary
=== 1) 1mi - 19:23(19:23/mi) 128/149bpm [2482b/mi] 131cal 60/63rpm 3.09/0mph 2) 1mi - 20:34(20:34/mi) 143/180bpm [2940b/mi] 145cal 59/63rpm 2.92/0mph 3) 1mi - 19:31(19:31/mi) 138/167bpm [2693b/mi] 134cal 59/65rpm 3.07/0mph 4) 0.28mi - 5:30(19:56/mi) 135/152bpm [2692b/mi] 35cal 60/62rpm 3.01/0mph ![]()
12 x 100's off 3.30 and drills.
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Stretch Class.
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Drills
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Split Summary
=== 1) 1mi - 18:40(18:40/mi) 106/137bpm [1979b/mi] 128cal 61/64rpm 3.21/0mph 2) 1mi - 19:16(19:16/mi) 105/118bpm [2024b/mi] 132cal 61/64rpm 3.11/0mph 3) 1mi - 19:46(19:46/mi) 106/120bpm [2096b/mi] 130cal 59/63rpm 3.04/0mph 4) 0.13mi - 2:40(19:46/mi) 107/113bpm [2116b/mi] 16cal 60/63rpm 3.03/0mph ![]() |
Wed 27th Sep
Sep 27
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Thu 28th Sep
Sep 28
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Fri 29th Sep
Sep 29
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Sat 30th Sep
Sep 30
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Sun 1st Oct
Oct 1
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Mon 2nd Oct
Oct 2
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Tue 3rd Oct
Oct 3
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Conditioning class. 8-10 reps of each x 2. Increased weights.
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Split Summary
=== 1) 1mi - 44:49(44:49/mi) 89/129bpm [3989b/mi] 185cal 58/63rpm 1.34/0mph 2) 1mi - 21:52(21:52/mi) 96/112bpm [2099b/mi] 139cal 61/115rpm 2.74/0mph 3) 1mi - 21:03(21:03/mi) 97/109bpm [2042b/mi] 138cal 60/66rpm 2.85/0mph 4) 1mi - 23:56(23:56/mi) 95/109bpm [2273b/mi] 138cal 60/65rpm 2.51/0mph 5) 0.09mi - 1:50(20:05/mi) 102/106bpm [2049b/mi] 13cal 59/60rpm 2.99/0mph ![]() |
Split Summary
=== 1) 0.83mi - 1:01:13(1:13:49/mi) 101/148bpm [7456b/mi] 231cal 60/87rpm 0.81/0mph ![]()
Split Summary
=== 1) 1mi - 20:03(20:03/mi) 101/114bpm [2025b/mi] 132cal 61/65rpm 2.99/0mph 2) 1mi - 18:24(18:24/mi) 107/124bpm [1970b/mi] 126cal 61/64rpm 3.26/0mph 3) 1mi - 18:35(18:35/mi) 105/119bpm [1952b/mi] 132cal 62/66rpm 3.23/0mph 4) 0.19mi - 3:22(17:46/mi) 105/108bpm [1865b/mi] 23cal 63/65rpm 3.38/0mph ![]() |
Drills
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Split Summary
=== 1) 1mi - 17:44(17:44/mi) 97/113bpm [1720b/mi] 126cal 63/67rpm 3.38/0mph 2) 1mi - 17:06(17:06/mi) 103/109bpm [1762b/mi] 122cal 64/68rpm 3.51/0mph 3) 1mi - 17:08(17:08/mi) 108/123bpm [1850b/mi] 128cal 64/69rpm 3.5/0mph 4) 0.44mi - 7:34(17:12/mi) 106/112bpm [1823b/mi] 55cal 65/69rpm 3.49/0mph ![]()
Conditioning Class. Good effort today, enjoyed it. Hard work.
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Split Summary
=== 1) 1mi - 17:57(17:57/mi) 102/123bpm [1830b/mi] 129cal 63/66rpm 3.34/0mph 2) 1mi - 18:02(18:02/mi) 107/118bpm [1929b/mi] 125cal 63/66rpm 3.33/0mph 3) 1mi - 21:08(21:08/mi) 106/123bpm [2240b/mi] 135cal 63/88rpm 2.84/0mph 4) 0.51mi - 9:05(17:52/mi) 104/110bpm [1857b/mi] 64cal 63/69rpm 3.36/0mph ![]() |
Split Summary
=== 1) 1mi - 17:59(17:59/mi) 105/133bpm [1888b/mi] 130cal 64/71rpm 3.34/0mph 2) 1mi - 17:34(17:34/mi) 108/116bpm [1897b/mi] 127cal 63/66rpm 3.42/0mph 3) 1mi - 17:34(17:34/mi) 113/126bpm [1984b/mi] 130cal 63/67rpm 3.42/0mph 4) 0.39mi - 6:53(17:34/mi) 112/126bpm [1968b/mi] 51cal 64/68rpm 3.41/0mph ![]() |
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