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TeeBee
F50 Greater London

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STATUS I don't wish it was easier, I just wish I was better.

Ranelagh Harriers

Races
74
Miles
11112
Miles
44
Miles
3433
Miles
1630
WAVA
65.57%
Mile
7:10
5k
24:37
5M
45:56
10k
52:44
10M
1:27:26
Half
1:57:57
20M
3:20:57
Mara
4:20:50
20k
49:20

About Me
Running keeps me sane and allows me to spend time with some of the nicest people you could meet. I could say the same thing about Fetch fetcheveryone.com/blog/24582/2020/12/413379 Show More...

Random Q&A	See your Q&A
What's your favourite thing about Fetcheveryone? The people.

Recent Blogs
August - the one with the age grade and the back	8th Sep
July - the one that flew by	Aug 2023
June - no miles, almost no pull ups	Jul 2023
May - the one with the miles and the pull-ups	Jun 2023
April - the one with the stress pot	May 2023

My parkrun
Crane Park parkrun Remove This

Recent Training
30th Sep	General	1mi	25:40
30th Sep	parkrun	3.1mi	29:50
30th Sep	General	0.3mi	3:47
30th Sep	General	1.2mi	28:40
28th Sep	General	0.4mi	7:39

12 Month Benchmarks	Run	Bike
Mile	7:38	4:13
5k	27:07	15:21
5mi	56:18	31:45
10k	1:16:58	49:52

Recent Pictures	Show more

2023 Targets	Set your targets
Bike 400 Run 600 Walk 400

Recent Threads
700 miles in 2023
What's making you smile today?
Support thread for parents of teenagers
Thames Bridges challenge
Not entirely mundane thread
Things you want to say but can't

Buddies (49)

Followers (26)

Badges Collected	See available badges
+ 278 others

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	2008	2009	2010	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2023	PB	WB
1mi	13					7:10 62.09		7:40 59.05	7:22 62.05		7:22 63.36				7:51 62.84	7:10 7:10/mi	63.36
5km	18			25:59 58.59	25:15 61.11	25:06 61.94		26:05 60.65	24:37 64.88			25:20 64.38	25:25 65.57	26:21 63.95	27:24 62.91	24:37 7:55/mi	65.57
7km	5				37:51 57.59	38:53 56.50	42:04 52.66		37:35 60.04	35:47 63.70						35:47 8:14/mi	63.70
5mi	1								45:56 56.73							45:56 9:11/mi	56.73
10km	10	52:44 58.22			55:42 56.58	54:38 58.14	1:07:07 47.72	57:09 56.55					53:56 63.17	55:43 61.85		52:44 8:29/mi	63.17
10mi	9	1:28:29 57.01	1:37:15 52.17	1:28:38 57.61	1:29:47 57.69	1:27:26 59.72		1:39:10 53.11	1:34:07 57.04	1:29:58 60.30						1:27:26 8:45/mi	60.30
13.1mi	9	1:57:57 55.86			2:05:12 54.32	2:03:19 55.60			2:09:50 53.79			2:17:16 52.55	2:26:55 50.26	2:08:42 57.38		1:57:57 9:00/mi	57.38
16mi	1							4:00:00 35.94								4:00:00 15:00/mi	35.94
20mi	1			3:20:57 51.66												3:20:57 10:03/mi	51.66
26.2mi	5			4:20:50 52.94		4:57:35 47.48	4:36:34 51.09		5:26:07 44.65			4:51:22 51.82				4:20:50 9:57/mi	52.94

2023		Result	WAVA	Distance
1 Sep	September Virtual Mile		0.00	1mi
23 Aug	Arethusa Mile	8:08	60.65	1mi
19 Aug	Kempton Park 5k, 10k & Half Marathon	29:08	59.16	5km
9 Aug	Arethusa Mile	8:10	60.40	1mi
1 Aug	August Virtual Mile	8:08	60.65	1mi
26 Jul	Arethusa Mile	8:06	60.90	1mi
22 Jul	Thames Bridges Challenge		0.00	10mi
8 Jul	Worcester Pitchcroft parkrun SB	27:24	62.91	5km
1 Jul	July Virtual Mile	8:06	60.90	1mi
3 Jun	Nonsuch parkrun	31:00	55.60	5km
31 May	Arethusa Mile	7:55	62.31	1mi
17 May	Arethusa Mile	7:51	62.84	1mi
5 May	The Ealing Mile	8:03	61.28	1mi
1 May	May Virtual Mile SB	7:51	62.84	1mi
25 Feb	TBC Let's go round again!		0.00	10mi
2022		Result	WAVA	Distance
8 Oct	The Doctor K Cup		0.00	5km
19 Feb	TBC February		0.00	10mi
2021		Result	WAVA	Distance
28 Nov	Ranelagh Harriers Richmond 10K		0.00	10km
7 Aug	RunThrough Kempton Racecourse 5k, 10k & Half Marathon SB	26:21	63.95	5km
19 Jun	Richmond Park 10k June Run	57:16	60.18	10km
16 May	Royal Windsor River Trail 10K SB	55:43	61.85	10km
3 Apr	Kempton Park Races April 3rd SB	2:08:42	57.38	13.1mi
2020		Result	WAVA	Distance
31 Dec	10 Km Time Trial SB	53:56	63.17	10km
8 Nov	10 Km Time Trial	55:44	61.13	10km
24 Oct	5 Km Time Trial	26:00	64.10	5km
17 Oct	The Doctor K Cup	36:20	45.87	5km
13 Sep	Farnham Pilgrim Half Marathon SB	2:26:55	50.26	13.1mi
23 Aug	10 Km Time Trial	55:25	61.47	10km
12 Jul	5 Km Time Trial SB	25:25	65.57	5km
14 Jun	5 Km Time Trial	25:41	64.89	5km
2019		Result	WAVA	Distance
30 Nov	Osterley parkrun	25:41	64.19	5km
29 Sep	Ealing Half Marathon	2:21:17	51.65	13.1mi
14 Apr	Boston Marathon UK SB	4:51:22	51.82	26.2mi
6 Apr	Brooklands parkrun SB	25:20	64.38	5km
17 Mar	Hampton Court Palace Half Marathon SB	2:17:16	52.55	13.1mi
2018		Result	WAVA	Distance
9 Sep	Farnham Pilgrim Half Marathon		0.00	13.1mi
28 Jul	Big Fetch Mile - Woking SB	7:22	63.36	1mi
2017		Result	WAVA	Distance
15 Oct	Cabbage Patch 10 SB	1:29:58	60.30	10mi
30 Sep	The Doctor K Cup		0.00	5km
28 Jul	Wedding Day 7K PB	35:47	63.70	7km
28 Jan	SEAA XC Champs - Parliament Hill	46:42	55.48	8km
2016		Result	WAVA	Distance
17 Dec	Crane Park parkrun PB	24:37	64.88	5km
29 Oct	Beachy Head Marathon SB	5:26:07	44.65	26.2mi
3 Aug	Arethusa Mile SB	7:22	62.05	1mi
29 Jul	Wedding Day 7k SB	37:35	60.04	7km
5 Jun	Dorking 10 SB	1:34:07	57.04	10mi
4 May	GRG Wimbledon Trail Series: Race 1 PB	45:56	56.73	5mi
12 Mar	Thames Meander Spring Half SB	2:09:50	53.79	13.1mi
27 Feb	Thames Bridges Challenge 4		0.00	10mi
31 Jan	Marrakesh Half Marathon	2:27:03	47.49	13.1mi
23 Jan	Crane Park parkrun	25:21	62.40	5km
2015		Result	WAVA	Distance
25 Dec	Crane Park parkrun SB	26:05	60.65	5km
5 Dec	Bedfont Lakes parkrun	26:28	59.77	5km
26 Sep	Thames Bridges Challenge Ham Something PB	4:00:00	35.94	16mi
6 Sep	Richmond Running Festival Kew Gardens 10k SB	57:09	56.55	10km
21 May	Ranelagh Magic Mile SB	7:40	59.05	1mi
28 Feb	Self Transcendence Battersea Park 10M SB	1:39:10	53.11	10mi
2014		Result	WAVA	Distance
19 Oct	Cabbage Patch 10		0.00	10mi
7 Sep	Ashtead 10K SB	1:07:07	47.72	10km
2 Aug	London Triathlon (sprint)	23:24 / 49:20 / 31:45	0.00	0.75km/20km/5km
25 Jul	Wedding Day 7k SB	42:04	52.66	7km
23 Feb	Tokyo Marathon SB	4:36:34	51.09	26.2mi
2013		Result	WAVA	Distance
22 Dec	Portsmouth Coastal Waterside Marathon SB	4:57:35	47.48	26.2mi
25 Oct	Test mile at Barn Elms Track PB	7:10	62.09	1mi
20 Oct	Cabbage Patch 10 PB	1:27:26	59.72	10mi
29 Sep	Ealing Half Marathon SB	2:03:19	55.60	13.1mi
26 Jul	Wedding Day 7k SB	38:53	56.50	7km
23 Jun	Ranelagh Harriers Richmond 10k SB	54:38	58.14	10km
27 Apr	Crane Park parkrun SB	25:06	61.94	5km
3 Mar	surrey tempest		0.00	10mi
2012		Result	WAVA	Distance
21 Oct	Cabbage Patch 10 SB	1:29:47	57.68	10mi
6 Oct	Crane parkrun SB	25:15	61.11	5km
30 Sep	Ealing Half Marathon SB	2:05:12	54.32	13.1mi
7 Jul	Crane parkrun	25:35	60.31	5km
29 Jun	Wedding Day 7K SB	37:51	57.59	7km
24 Jun	Ranelagh Harriers Richmond 10K SB	55:42	56.58	10km
15 Apr	Thames Towpath 10	1:36:07	53.88	10mi
2010		Result	WAVA	Distance
17 Oct	Cabbage Patch 10 SB	1:28:38	57.61	10mi
8 May	Bushy parkrun SB	25:59	58.59	5km
18 Apr	Brighton Marathon PB	4:20:50	52.94	26.2mi
14 Mar	Surrey Spitfire 20 PB	3:20:57	51.66	20mi
2009		Result	WAVA	Distance
18 Oct	Cabbage Patch 10 SB	1:37:15	52.17	10mi
2008		Result	WAVA	Distance
19 Oct	Cabbage Patch 10 SB	1:28:29	57.01	10mi
29 Jun	Dysart Dash 10K PB	52:44	58.22	10km
2 Mar	Reading Half Marathon PB	1:57:57	55.86	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
2023	42	32	37	45	38	49	80	27	34	0	0	0	384
2023	63	52	42	54	47	48	42	50	37	0	0	0	435
2023	40	25	34	26	45	17	22	30	39	0	0	0	278
2022	26	17	23	27	21	43	72	19	21	27	21	35	352
2022	0	0	0	0	0	0	0	0.5	0	0	0	0	0.5
2022	0	0	17	25	42	51	22	35	43	55	57	49	396
2022	38	38	18	34	46	38	24	27	21	51	26	14	373
2021	16	23	7	19	27	18	35	13	21	17	6	15	217
2021	109	84	93	86	83	93	85	77	68	49	69	12	906
2021	25	9	5	39	34	38	20	30	30	24	0	18	272
2020	17	6	8	1	12	20	20	30	16	35	24	29	218
2020	1.6	0.4	0	0	0	0	0	0	0	0	0	0	2
2020	106	62	102	99	112	100	84	90	93	91	90	100	1127
2020	17	21	5	0	34	18	20	15	39	30	33	10	241
2019	19	6	11	2	26	1	23	25	43	13	19	11	200
2019	0	0	0	0.2	2.3	2.6	2.1	2.3	5	1.4	2.9	1.4	20.2
2019	87	104	129	47	16	47	62	84	96	64	70	104	911
2019	20	8	0	0	0	53	26	22	99	14	5	3	250
2018	0	0	0	0	0	21	0	15	37	7	17	39	135
2018	0	0	0	0	0	0	0	0	0	0	0	0.5	0.5
2018	95	17	14	30	48	76	69	79	82	73	80	96	759
2018	0	0	0	0	0	0	0	0	0	12	2	0	14
2017	0	0	0	0	0	104	0	0	0	0	0	0	104
2017	66	50	66	47	84	22	78	74	57	65	53	60	722
2017	0	0	0	46	0	0	0	0	0	0	0	0	46
2016	0	0	0	0	0	0.5	0	0	0	0	0	0	0.5
2016	88	44	67	81	73	81	99	87	128	96	77	79	1000
2016	0	11	0	18	25	0	18	20	0	0	0	0	91
2015	0	0	0	0	0	6	0	0	0	0	5	0	11
2015	0	0	0	0.7	0	0	0	0	0	0	1.6	0	2.3
2015	56	69	12	50	50	70	60	60	60	37	52	61	637
2015	91	130	97	156	95	124	50	92	0	0	0	0	834
2014	0	0	0	0	10	0	0	0	0	0	0	0	10
2014	1.2	4.8	2.3	0.2	0	0	0.9	0.8	0	0	0	0	10.1
2014	59	41	0	0	9	24	34	23	34	51	41	29	346
2014	69	23	91	176	94	111	132	124	87	60	0	0	968
2013	0	0	0	0	0.8	2.3	2.8	2.1	0	0	0	0	8
2013	78	44	82	54	73	74	70	75	84	57	127	119	937
2013	0	0	0	0	0	0	0	29	0	16	0	0	45
2012	58	15	94	70	67	63	74	47	96	59	61	33	737
2012	0	0	0	21	0	0	0	0	0	0	0	0	21
2011	23	54	70	36	62	68	60	8	0	10	3	22	416
2010	94	83	119	86	51	25	0	59	71	71	45	0	704
2009	72	52	0	0	6	27	33	67	66	71	78	70	541
2008	0	0	13	0	19	76	51	73	0	60	69	0	361
2006	0	0	0	16	20	3	0	25	34	12	0	0	110
2004	0	0	3	0	0	0	0	0	0	0	0	0	3
2003	0	0	0	0	7	0	0	0	9	27	14	7	64

Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10
0.4mi, 7:36 Walk - General Split Summary === 1) 0.38mi - 7:36(19:49/mi) 101/125bpm [2001b/mi] 32cal 54/58rpm 3.03/3.28mph Add a comment 0mi, 22:15 Cross - Sets - Pull Ups Session 3 sets x 10 shoulder depressions 5 sets x n band assisted pull-ups (2 black bands + 1 red band) 5 5 5 4 3 = final two there was an extra 'half', but not enough to count. set 4 done with a chin up grip - felt about the same (changed knee in band for last two) Tried a couple of reverse pull ups on climbing frame. this is better than using the bands on lower bar. (Other option would be to take a box with me - but not sure if I could deal with the embarrassment!) Still need to be careful with the reverse pull ups - neck and L shoulder are fragile doing these. Add a comment 0.3mi, 6:34 Walk - General Split Summary === 1) 0.31mi - 6:34(21:12/mi) 86/94bpm [1824b/mi] 25cal 56/58rpm 2.83/3.19mph Add a comment	0.6mi, 6:04 Walk - General Split Summary === 1) 0.62mi - 12:12(19:37/mi) 88/107bpm [1726b/mi] 46cal 47/62rpm 3.06/4.11mph 2) 0.62mi - 12:55(20:46/mi) 91/127bpm [1890b/mi] 48cal 16/57rpm 2.89/3.3mph 3) 0.62mi - 11:27(18:26/mi) 80/95bpm [1474b/mi] 46cal 1/70rpm 3.26/3.61mph 4) 0.62mi - 10:47(17:23/mi) 76/92bpm [1321b/mi] 43cal 1/79rpm 3.45/3.92mph 5) 0.36mi - 6:44(18:41/mi) 79/103bpm [1476b/mi] 26cal 1/56rpm 3.21/3.34mph Add a comment	1mi, 20:12 Walk - General Split Summary === 1) 0.62mi - 12:13(19:39/mi) 98/120bpm [1925b/mi] 57cal 48/59rpm 3.05/19.31mph 2) 0.36mi - 7:59(22:07/mi) 91/105bpm [2012b/mi] 32cal 46/59rpm 2.71/3.44mph Add a comment 1.7mi, 9:35 Bike - General Split Summary === 1) 1.69mi - 9:35(5:40/mi) 100/119bpm [566b/mi] 35cal 10.59/18.37mph Add a comment 0.4mi, 8:38 Walk - General Split Summary === 1) 0.4mi - 8:38(21:46/mi) 97/128bpm [2111b/mi] 34cal 50/56rpm 2.76/3.13mph Add a comment 0mi, 6:24 Cross - Sets - Pull Ups Session 3 sets x 10 shoulder depressions 5 sets x n band assisted pull-ups (2 black bands + 1 red band) 5 5L 5chin 4L 4 3 reverse pull ups on climbing frame (6-8 secs lowering) L - left knee in band Chin - chin up grip, rather than pull-up grip Add a comment 0.3mi, 7:15 Walk - General Split Summary === 1) 0.33mi - 7:15(22:01/mi) 85/93bpm [1871b/mi] 29cal 54/60rpm 2.72/3.13mph Add a comment	2.3mi, 13:25 Bike - General Split Summary === 1) 2.25mi - 13:25(5:58/mi) 106/123bpm [633b/mi] 56cal 10.05/15.57mph Add a comment	0mi, 59:53 Cross - Weights Strength Phase Week 13 (wk beg 4th September) Dead lifts Warm-up 10x 29Kg 3 sets x 7 reps at 39 Kg (rep count after initial lift). Just testing my back - was ok but wouldn't have wanted to lift anything more BB Chest Press 4 sets x 6 reps at 21 Kg Pretty good - last 3-4 reps of 4th set were challenging. Single Arm db BOR 4 sets x 6 reps at 20 Kg ES Really good again - can move up to 7 reps Split squat with sandbag Start with RIGHT leg forward (to work weaker side first) Used dumbell again this week 3 sets x 8 reps 20Kg dumbell (held high on chest) ES - went well. DB cleans and snatch Cleans were really good, Snatch still needs a little more work. Cleans 3 sets x [2 practice half cleans + 4 reps at 10Kg ES] Went well, much happier with this now. Was out of breath! Snatch 3 sets x [2 practice half snatches + 4 reps at 4Kg ES] Went ok, but not brilliant. 8th Sep 2023, 2:40pm LindsD wrote: well done! Add a comment	1.5mi, 12:54 Bike - General Split Summary === 1) 1.52mi - 12:54(8:29/mi) 131/147bpm [1111b/mi] 91cal 7.08/11.92mph Add a comment 3.2mi, 32:38 Run - parkrun crane Split Summary === 1) 0.62mi - 6:19(10:10/mi) 145/163bpm [1475b/mi] 54cal 5.9/6.82mph 2) 0.62mi - 6:05(9:48/mi) 165/171bpm [1617b/mi] 58cal 6.12/6.39mph 3) 0.62mi - 6:11(9:57/mi) 172/176bpm [1712b/mi] 61cal 6.03/6.87mph 4) 0.62mi - 6:25(10:20/mi) 177/180bpm [1829b/mi] 65cal 5.81/6.72mph 5) 0.62mi - 6:40(10:43/mi) 178/180bpm [1908b/mi] 65cal 5.6/5.89mph 6) 0.1mi - 57(9:31/mi) 181/182bpm [1722b/mi] 10cal 6.31/6.37mph 9th Sep 2023, 5:59pm LindsD wrote: Well done. Scorchio 9th Sep 2023, 9:13pm alpenrose wrote: Nice work :) Add a comment 0.6mi, 7:19 Walk - General Split Summary === 1) 0.36mi - 7:19(20:12/mi) 91/95bpm [1838b/mi] 30cal 52/61rpm 2.97/3.63mph Add a comment 1.7mi, 11:59 Bike - General Split Summary === 1) 1.68mi - 11:59(7:08/mi) 95/107bpm [677b/mi] 42cal 8.42/13.09mph Add a comment	0.9mi, 14:12 Walk - General Split Summary === 1) 0.62mi - 10:04(16:10/mi) 97/120bpm [1569b/mi] 59cal 59/65rpm 3.71/4.34mph 2) 0.25mi - 4:08(16:46/mi) 92/100bpm [1543b/mi] 21cal 58/61rpm 3.58/3.84mph Add a comment 7.6mi, 48:18 Bike - General Stalking the Jigs's at the Richmond Half Split Summary === 1) 3.11mi - 19:21(6:14/mi) 112/132bpm [697b/mi] 91cal 9.63/14.38mph 2) 3.11mi - 21:27(6:54/mi) 108/127bpm [746b/mi] 79cal 8.69/14.07mph 3) 1.42mi - 7:30(5:17/mi) 112/124bpm [592b/mi] 29cal 11.35/14.57mph 10th Sep 2023, 4:59pm alpenrose wrote: Nice one :) Add a comment
Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17
1.9mi, 10:56 Bike - General Split Summary === 1) 1.92mi - 10:56(5:42/mi) 113/136bpm [644b/mi] 54cal 10.52/15.99mph Add a comment 0.4mi, 8:16 Walk - General Split Summary === 1) 0.38mi - 8:16(21:46/mi) 93/119bpm [2024b/mi] 35cal 49/58rpm 2.76/3.32mph Add a comment 0mi, 13:59 Cross - Sets - Pull Ups Session 3 sets x 10 shoulder depressions 5 sets x n band assisted pull-ups (2 black bands + 1 red band) 5 5L 5chin 4L 4 3 reverse pull ups on climbing frame (6-8 secs lowering) L - left knee in band Chin - chin up grip, rather than pull-up grip Add a comment 0.5mi, 10:18 Walk - General Split Summary === 1) 0.51mi - 10:18(20:09/mi) 92/99bpm [1854b/mi] 42cal 54/61rpm 2.98/3.53mph Add a comment 0.4mi, 4:24 Run - General Split Summary === 1) 0.43mi - 4:24(10:08/mi) 124/150bpm [1256b/mi] 29cal 5.92/6.59mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.3mi, 5:46 Walk - General Split Summary === 1) 0.26mi - 5:46(22:02/mi) 82/98bpm [1807b/mi] 22cal 50/60rpm 2.72/4.05mph Add a comment	4mi, 48:46 Run - Run-Walk Run/Walk. 1 mile/30s Sorry Linds - had no idea. Split Summary === 1) 0.62mi - 7:45(12:28/mi) 132/145bpm [1645b/mi] 58cal 4.81/5.74mph 2) 0.37mi - 4:35(12:17/mi) 142/147bpm [1745b/mi] 36cal 4.88/5.38mph 3) 0.03mi - 30(17:15/mi) 141/144bpm [2433b/mi] 3cal 3.48/4.88mph 4) 0.62mi - 7:32(12:08/mi) 140/148bpm [1698b/mi] 55cal 4.95/5.24mph 5) 0.37mi - 4:20(11:39/mi) 146/149bpm [1700b/mi] 34cal 5.15/5.55mph 6) 0.03mi - 30(17:28/mi) 142/144bpm [2480b/mi] 3cal 3.44/5.47mph 7) 0.62mi - 7:20(11:48/mi) 146/157bpm [1722b/mi] 59cal 5.09/5.87mph 8) 0.37mi - 4:27(11:57/mi) 155/159bpm [1851b/mi] 37cal 5.02/5.36mph 9) 0.02mi - 30(21:48/mi) 155/156bpm [3380b/mi] 4cal 2.75/5.01mph 10) 0.62mi - 7:33(12:08/mi) 154/160bpm [1869b/mi] 60cal 4.94/5.28mph 11) 0.3mi - 3:44(12:21/mi) 154/157bpm [1902b/mi] 30cal 4.86/5.13mph 12th Sep 2023, 8:08am Lip Gloss wrote: Nice miles 12th Sep 2023, 8:35am LindsD wrote: One more step! :) How was it? 12th Sep 2023, 1:02pm TeeBee wrote: Not too bad, thanks. No reaction since. 12th Sep 2023, 1:38pm LindsD wrote: That's good Add a comment 0.4mi, 6:28 Walk - General Split Summary === 1) 0.35mi - 6:28(18:40/mi) 86/91bpm [1606b/mi] 29cal 55/61rpm 3.21/3.67mph Add a comment	3.2mi, 1:05:52 Run - Coached Focusing on "fast feet", while remaining relaxed. Long warm up. Starting at 100s - practicing high cadence, slow speed and vice versa (decoupling speed and cadence), and also cycling between focus on cadence and focus on relaxation. 200s - starting with acceleration and then focus on the float and relaxation in different ways. Final rep - all out speed - hard acceleration at start, float (with high cadence), acceleration. Set watch off a little early to concentrate on start, so v pleased to see a final 47s rep. Split Summary === Warm up 1) 0.62mi - 9:37(15:29/mi) 125/151bpm [1936b/mi] 59cal 3.87/7.28mph 2) 0.62mi - 14:06(22:41/mi) 135/165bpm [3063b/mi] 88cal 2.64/8.39mph 3) 0.19mi - 4:52(25:19/mi) 136/157bpm [3444b/mi] 28cal 2.37/11.19mph 100s (ish) 4) 0.05mi - 23(7:58/mi) 154/167bpm [1227b/mi] 3cal 7.53/9.75mph 5) 0.07mi - 2:04(28:42/mi) 147/172bpm [4219b/mi] 14cal 2.09/9.41mph 6) 0.04mi - 28(10:45/mi) 141/158bpm [1515b/mi] 3cal 5.58/7.93mph 7) 0.07mi - 2:48(39:16/mi) 139/169bpm [5458b/mi] 16cal 1.53/7.93mph 8) 0.13mi - 2:47(21:11/mi) 145/168bpm [3072b/mi] 18cal 2.83/12.33mph 9) 0.06mi - 30(7:49/mi) 148/170bpm [1158b/mi] 3cal 7.67/9.83mph 10) 0.07mi - 1:52(27:48/mi) 150/171bpm [4170b/mi] 14cal 2.16/6.35mph 200s (ish) 11) 0.12mi - 59(8:26/mi) 162/178bpm [1368b/mi] 8cal 7.11/8.45mph 12) 0.02mi - 3:24(2:19:04/mi) 142/179bpm [19747b/mi] 20cal 0.43/7.7mph 13) 0.12mi - 1:08(9:43/mi) 155/171bpm [1505b/mi] 9cal 6.18/9.14mph 14) 0.05mi - 2:47(1:01:23/mi) 143/174bpm [8779b/mi] 16cal 0.98/9.14mph 15) 0.11mi - 1:10(10:13/mi) 153/176bpm [1563b/mi] 8cal 5.87/8.43mph 16) 0.04mi - 2:21(1:05:33/mi) 148/176bpm [9700b/mi] 15cal 0.91/3.88mph 17) 0.12mi - 1:06(9:34/mi) 155/174bpm [1482b/mi] 8cal 6.27/8.95mph 18) 0.03mi - 1:52(1:00:06/mi) 155/175bpm [9315b/mi] 14cal 1/6.26mph 19) 0.12mi - 55(7:45/mi) 165/181bpm [1279b/mi] 8cal 7.74/10.75mph 20) 0.15mi - 4:42(30:59/mi) 147/183bpm [4554b/mi] 27cal 1.94/10.75mph Final 200 (0.18km), focus on speed 21) 0.13mi - 47(6:09/mi) 165/181bpm [1015b/mi] 6cal 9.75/14.05mph (coach said 4.08/km = fast) walk home 22) 0.27mi - 5:14(19:11/mi) 144/183bpm [2762b/mi] 35cal 3.13/10.83mph 13th Sep 2023, 8:10am LindsD wrote: Looks good 13th Sep 2023, 8:25am alpenrose wrote: Looks a good session. :) 13th Sep 2023, 8:26am Lip Gloss wrote: Nicely done 13th Sep 2023, 1:53pm TeeBee wrote: It was a good session. No issues with back during session, but has seized a little since coming home. Nothing like it was, though. 13th Sep 2023, 2:00pm LindsD wrote: Sounds positive Add a comment 0.3mi, 6:46 Walk - General Split Summary === 1) 0.34mi - 6:46(20:10/mi) 89/96bpm [1795b/mi] 31cal 50/59rpm 2.98/3.8mph Add a comment	0.4mi, 8:58 Walk - General Split Summary === 1) 0.42mi - 8:58(21:27/mi) 100/108bpm [2144b/mi] 39cal 53/58rpm 2.8/3.32mph Add a comment 0.2mi, 1:44 Run - General Split Summary === 1) 0.15mi - 1:44(11:43/mi) 131/145bpm [1535b/mi] 12cal 5.12/5.8mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.3mi, 11:35 Walk - General Split Summary === 1) 0.31mi - 11:35(37:03/mi) 88/117bpm [3260b/mi] 40cal 25/70rpm 1.62/3.07mph Add a comment	0.3mi, 7:06 Walk - General Split Summary === 1) 0.41mi - 13:51(33:27/mi) 92/112bpm [3078b/mi] 45cal 26/58rpm 1.79/3.11mph Add a comment 1.8mi, 36:13 Walk - General Split Summary === 1) 0.62mi - 12:28(20:03/mi) 86/91bpm [1724b/mi] 52cal 54/58rpm 2.99/3.51mph 2) 0.62mi - 13:03(20:59/mi) 87/95bpm [1826b/mi] 52cal 47/65rpm 2.86/3.97mph 3) 0.56mi - 10:42(19:09/mi) 85/98bpm [1627b/mi] 34cal 24/88rpm 3.13/4.09mph Add a comment 4.2mi, 25:52 Bike - General Split Summary === 1) 3.11mi - 19:10(6:10/mi) 100/113bpm [617b/mi] 69cal 9.72/14.86mph 2) 1.09mi - 6:42(6:08/mi) 102/111bpm [625b/mi] 22cal 9.8/13.21mph Add a comment 3.6mi, 20:03 Bike - General Split Summary === 1) 3.11mi - 17:37(5:40/mi) 112/133bpm [635b/mi] 83cal 10.58/15.17mph 2) 0.48mi - 2:26(5:05/mi) 118/124bpm [599b/mi] 11cal 11.82/14.88mph Add a comment	1mi, 19:36 Walk - General Split Summary === 1) 0.62mi - 12:41(20:24/mi) 91/111bpm [1857b/mi] 52cal 53/59rpm 2.94/4.4mph 2) 0.34mi - 6:54(20:21/mi) 89/98bpm [1812b/mi] 30cal 52/57rpm 2.95/3.44mph Add a comment 1mi, 19:15 Walk - General Split Summary === 1) 0.62mi - 12:23(19:55/mi) 97/112bpm [1932b/mi] 52cal 56/60rpm 3.01/3.42mph Add a comment	3.3mi, 17:13 Bike - General Split Summary === 1) 3.11mi - 16:04(5:10/mi) 112/133bpm [579b/mi] 76cal 11.61/16.49mph 2) 0.17mi - 1:09(6:55/mi) 111/116bpm [768b/mi] 4cal 8.68/13.52mph Add a comment 0.5mi, 10:01 Walk - General Split Summary === 1) 0.51mi - 10:01(19:33/mi) 88/96bpm [1721b/mi] 45cal 55/57rpm 3.07/4.11mph Add a comment 0mi, 57:00 Cross - Weights Strength Phase Week 14 (wk beg 11th September) Dead lifts Warm-up 10x 29Kg 2 sets x 10 reps at 39 Kg (rep count after initial lift). Just testing my back - probably a bit less than I could have managed, but I decided caution is underrated in this scenario BB Chest Press 4 sets x 6 reps at 21 Kg Very straightforward this week, can possibly move up to 7 reps now. Single Arm db BOR 3 sets x 7 reps at 20 Kg ES Really good again - can move up to 8 reps Split squat with dumbell Start with RIGHT leg forward (to work weaker side first) 3 sets x 8 reps 20Kg dumbell (held high on chest) ES - went well, think I could manage 4x6 now DB cleans and snatch Cleans were really good, Snatch nearly there. Cleans 3 sets x [2 practice half cleans + 4 reps at 10Kg ES] Went really well, think I may have it at last! Snatch 3 sets x [2 practice half snatches + 4 reps at 4Kg ES] Went ok, better than last week, but lost it a bit by the end. Add a comment
Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24
0.4mi, 8:40 Walk - General Split Summary === 1) 0.42mi - 8:40(20:40/mi) 93/106bpm [1922b/mi] 35cal 48/62rpm 2.9/3.34mph Add a comment 0mi, 18:00 Cross - Sets - Pull Ups Session 3 sets x 10 shoulder depressions - climbing frame 5 sets x n band assisted pull-ups (2 black bands + 1 red band) 5 5r 5chin 5r 5 - yay! 5 reverse pull ups on climbing frame (grip - pull, chin, pull, chin, pull - 8 secs lowering for all) r - right knee in band Chin - chin up grip, rather than pull-up grip Add a comment 0.6mi, 13:44 Walk - General Split Summary === 1) 0.62mi - 13:16(21:19/mi) 88/100bpm [1876b/mi] 58cal 48/79rpm 2.81/3.97mph 2) 0.02mi - 28(23:40/mi) 92/94bpm [2178b/mi] 2cal 54/56rpm 2.53/3.23mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.3mi, 11:22 Walk - General Split Summary === 1) 0.32mi - 11:22(35:01/mi) 87/122bpm [3046b/mi] 40cal 26/58rpm 1.71/3.28mph Add a comment	4.3mi, 53:08 Run - Run-Walk Run 1 mile / walk 30s, except last mile where I kept HR below 160 by walking, where necessary Back was very tight Split Summary === 1) 0.62mi - 4:13(6:47/mi) 122/133bpm [827b/mi] 28cal 8.85/6.49mph 2) 0.37mi - 4:25(11:51/mi) 136/142bpm [1612b/mi] 35cal 5.06/5.43mph 3) 0.03mi - 30(15:33/mi) 137/142bpm [2130b/mi] 3cal 3.86/4.91mph 4) 0.62mi - 7:35(12:12/mi) 139/148bpm [1695b/mi] 56cal 4.92/5.72mph 5) 0.37mi - 4:32(12:10/mi) 148/154bpm [1800b/mi] 36cal 4.93/5.22mph 6) 0.03mi - 30(15:39/mi) 146/151bpm [2285b/mi] 3cal 3.83/5.03mph 7) 0.62mi - 7:41(12:22/mi) 147/153bpm [1818b/mi] 57cal 4.85/5.53mph 8) 0.37mi - 4:21(11:39/mi) 155/162bpm [1805b/mi] 35cal 5.15/5.7mph 9) 0.04mi - 30(11:36/mi) 157/161bpm [1820b/mi] 3cal 5.18/4.86mph 10) 0.62mi - 7:58(12:49/mi) 152/160bpm [1949b/mi] 59cal 4.68/5.28mph 11) 0.37mi - 4:53(13:06/mi) 153/160bpm [2005b/mi] 37cal 4.58/5.28mph 12) 0.03mi - 30(18:46/mi) 154/158bpm [2890b/mi] 3cal 3.2/5.03mph 13) 0.47mi - 5:58(12:35/mi) 150/160bpm [1888b/mi] 45cal 4.77/5.53mph 19th Sep 2023, 5:26pm LindsD wrote: Sorry about the back x Add a comment 0.3mi, 6:21 Walk - General Split Summary === 1) 0.33mi - 6:21(19:04/mi) 85/92bpm [1621b/mi] 29cal 56/60rpm 3.15/3.47mph Add a comment	0.9mi, 19:27 Walk - General Split Summary === 1) 0.62mi - 12:36(20:14/mi) 84/109bpm [1699b/mi] 47cal 28/61rpm 2.97/9.52mph 2) 0.32mi - 6:51(21:37/mi) 82/95bpm [1773b/mi] 25cal 41/61rpm 2.78/3.32mph Add a comment 0.9mi, 18:00 Walk - General Split Summary === 1) 0.62mi - 12:12(19:37/mi) 101/113bpm [1981b/mi] 56cal 48/61rpm 3.06/19.26mph 2) 0.3mi - 5:48(19:30/mi) 100/107bpm [1950b/mi] 26cal 50/60rpm 3.08/3.57mph Add a comment 0.4mi, 7:46 Walk - General Split Summary === 1) 0.38mi - 7:46(20:37/mi) 99/107bpm [2041b/mi] 31cal 52/56rpm 2.91/3.32mph Add a comment 0.1mi, 13:10 Cross - Sets - Pull Ups 3 sets x 10 shoulder depressions - climbing frame 5 sets x n band assisted pull-ups (2 black bands + 1 red band) 5 5r 5chin 5r 5 L arm felt weak on 4th/5th set - not as conclusive as Monday 5 reverse pull ups on climbing frame (grip - pull, chin, pull, chin, pull - 8 secs lowering for all) key: r - right knee in band Chin - chin up grip, rather than pull-up grip 20th Sep 2023, 8:14am alpenrose wrote: Good work :) Add a comment 0.5mi, 11:16 Walk - General Split Summary === 1) 0.51mi - 11:16(22:03/mi) 106/120bpm [2338b/mi] 45cal 48/76rpm 2.72/3.23mph Add a comment 0.4mi, 4:14 Run - General Split Summary === 1) 0.37mi - 4:14(11:21/mi) 144/162bpm [1635b/mi] 35cal 5.29/5.74mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.3mi, 7:49 Walk - General Split Summary === 1) 0.29mi - 7:49(27:12/mi) 87/96bpm [2366b/mi] 30cal 37/65rpm 2.21/3.38mph Add a comment	4mi, 50:14 Run - Run-Walk Run 1 mile/ 30s Split Summary === 1) 0.62mi - 7:44(12:26/mi) 139/151bpm [1729b/mi] 60cal 4.83/5.22mph 2) 0.37mi - 4:39(12:28/mi) 147/154bpm [1832b/mi] 35cal 4.81/5.05mph 3) 0.02mi - 30(20:43/mi) 143/145bpm [2963b/mi] 3cal 2.9/4.99mph 4) 0.62mi - 7:36(12:14/mi) 148/158bpm [1811b/mi] 59cal 4.9/5.61mph 5) 0.37mi - 4:38(12:25/mi) 147/150bpm [1826b/mi] 35cal 4.83/5.45mph 6) 0.03mi - 30(19:36/mi) 145/149bpm [2842b/mi] 3cal 3.06/4.78mph 7) 0.62mi - 7:37(12:16/mi) 147/157bpm [1802b/mi] 57cal 4.89/5.43mph 8) 0.37mi - 4:43(12:38/mi) 152/158bpm [1921b/mi] 35cal 4.75/5.26mph 9) 0.04mi - 30(14:12/mi) 150/153bpm [2131b/mi] 3cal 4.22/5.05mph 10) 0.62mi - 7:46(12:30/mi) 150/159bpm [1875b/mi] 57cal 4.8/5.28mph 11) 0.33mi - 4:02(12:04/mi) 156/162bpm [1883b/mi] 28cal 4.97/5.26mph 21st Sep 2023, 8:54am LindsD wrote: How is your back? 21st Sep 2023, 12:35pm TeeBee wrote: Still tight, but not as troublesome as Monday 21st Sep 2023, 12:46pm LindsD wrote: That's good Add a comment 0.3mi, 6:31 Walk - General Split Summary === 1) 0.34mi - 6:31(19:00/mi) 92/98bpm [1748b/mi] 30cal 55/60rpm 3.16/3.44mph Add a comment	-	1.1mi, 25:30 Walk - General Split Summary === 1) 0.62mi - 15:00(24:07/mi) 88/107bpm [2122b/mi] 57cal 33/66rpm 2.49/5.91mph 2) 0.48mi - 10:30(21:50/mi) 87/109bpm [1899b/mi] 38cal 31/79rpm 2.75/3.55mph Add a comment 1.7mi, 12:39 Bike - General Split Summary === 1) 1.67mi - 12:39(7:35/mi) 119/131bpm [903b/mi] 74cal 7.9/11.56mph Add a comment 3.2mi, 29:41 Run - parkrun Crane Split Summary === 1) 0.62mi - 6:15(10:04/mi) 150/167bpm [1509b/mi] 52cal 5.96/6.87mph 2) 0.62mi - 5:41(9:08/mi) 173/184bpm [1581b/mi] 56cal 6.56/6.82mph 3) 0.62mi - 5:35(8:59/mi) 179/183bpm [1607b/mi] 56cal 6.68/7.26mph 4) 0.62mi - 5:49(9:22/mi) 181/185bpm [1694b/mi] 60cal 6.41/7.16mph 5) 0.62mi - 5:54(9:30/mi) 185/188bpm [1757b/mi] 63cal 6.32/6.55mph 6) 0.06mi - 27(8:03/mi) 187/189bpm [1505b/mi] 4cal 7.46/6.78mph 23rd Sep 2023, 6:57pm LindsD wrote: Looks really good 23rd Sep 2023, 8:48pm alpenrose wrote: Well done! :) Add a comment 0.6mi, 11:02 Walk - General Split Summary === 1) 0.54mi - 11:02(20:31/mi) 91/98bpm [1867b/mi] 49cal 45/64rpm 2.93/4.17mph Add a comment 1.7mi, 11:48 Bike - General Split Summary === 1) 1.67mi - 11:48(7:03/mi) 98/116bpm [690b/mi] 43cal 8.52/13.3mph Add a comment	2.3mi, 48:36 Walk - General Split Summary === 1) 0.62mi - 14:05(22:38/mi) 90/102bpm [2037b/mi] 55cal 47/56rpm 2.65/3.11mph 2) 0.62mi - 13:13(21:16/mi) 89/109bpm [1892b/mi] 53cal 50/57rpm 2.82/3.26mph 3) 0.62mi - 12:14(19:41/mi) 89/97bpm [1752b/mi] 56cal 54/58rpm 3.05/3.32mph 4) 0.4mi - 9:04(22:29/mi) 83/93bpm [1866b/mi] 34cal 46/58rpm 2.67/3.19mph Add a comment 0mi, 1:09:54 Cross - Weights Strength Phase Week 15 (wk beg 18th September) Dead lifts Warm-up 10x 39Kg 3 sets x 6 reps at 49 Kg (rep count after initial lift). Definitely shouldn't have done any more than this, but I think this was ok. BB Chest Press 4 sets x 8 reps at 21 Kg Went well. A little challenging towards the end, but achievable. Quick up, slower down. Single Arm db BOR 4 sets x 8 reps at 20 Kg ES (with an extra 5 reps with L arm to try to even up strength) Really happy with this progression Split squat with dumbell Start with RIGHT leg forward (to work weaker side first) 4 sets x 6 reps 20Kg dumbell (held high on chest) ES - challenging but achievable DB cleans and snatch Cleans 3 sets x [2 practice half cleans + 4 reps at 10Kg ES] Went well, Snatch 3 sets x [2 practice half snatches + 4 reps at 4Kg ES] Went ok Add a comment
Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30	Sun 1st Oct Oct 1
0.4mi, 8:57 Walk - General Split Summary === 1) 0.4mi - 8:57(22:23/mi) 101/114bpm [2260b/mi] 37cal 47/56rpm 2.68/3.28mph Add a comment 0mi, 18:32 Cross - Sets - Pull Ups Add a comment 0.5mi, 12:33 Walk - General Split Summary === 1) 0.54mi - 12:33(23:13/mi) 102/121bpm [2369b/mi] 53cal 45/58rpm 2.58/3.28mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.3mi, 6:02 Walk - General Split Summary === 1) 0.26mi - 6:02(23:30/mi) 91/114bpm [2139b/mi] 22cal 48/58rpm 2.55/3.34mph Add a comment	4.1mi, 1:05:48 Run - Coaching Run leading at running club - Inter 3's. Got them to running in pairs, swapping around to make sure everyone spoke to everyone else. Bit of lamp post intervals in the middle. Split Summary === 1) 0.62mi - 9:22(15:04/mi) 129/149bpm [1944b/mi] 65cal 3.98/6.37mph 2) 0.62mi - 11:38(18:43/mi) 131/161bpm [2451b/mi] 77cal 3.21/6.22mph 3) 0.62mi - 12:38(20:19/mi) 133/168bpm [2703b/mi] 78cal 2.95/6.68mph 4) 0.62mi - 9:13(14:50/mi) 143/170bpm [2121b/mi] 64cal 4.04/6.55mph 5) 0.62mi - 9:00(14:29/mi) 144/163bpm [2086b/mi] 65cal 4.14/5.97mph 6) 0.62mi - 9:18(14:58/mi) 144/173bpm [2154b/mi] 64cal 4.01/6.39mph 7) 0.34mi - 4:40(13:37/mi) 150/159bpm [2042b/mi] 34cal 4.41/5.24mph 26th Sep 2023, 9:59pm LindsD wrote: Sounds good. Add a comment 0.3mi, 6:05 Walk - General Split Summary === 1) 0.34mi - 6:05(17:47/mi) 91/96bpm [1618b/mi] 30cal 59/119rpm 3.38/5.16mph Add a comment	0.9mi, 17:48 Walk - General Split Summary === 1) 0.62mi - 11:43(18:52/mi) 117/126bpm [2207b/mi] 52cal 55/58rpm 3.18/3.42mph 2) 0.29mi - 6:05(20:41/mi) 113/121bpm [2338b/mi] 28cal 47/60rpm 2.9/3.86mph Add a comment 3mi, 1:01:29 Run - Coached Track!!! Lots of warm-up and strides. 200m (80/90% effort) 45s 200m (all out effort) 44s (64.13% wava) 100m (all out effort) 20.4s (60.83% wava, exact time tbc) Split Summary === 1) 0.62mi - 11:03(17:47/mi) 137/159bpm [2435b/mi] 79cal 3.38/6.85mph 2) 0.62mi - 14:55(24:00/mi) 143/169bpm [3432b/mi] 102cal 2.5/9.68mph 3) 0.62mi - 10:34(17:01/mi) 143/175bpm [2433b/mi] 67cal 3.53/15.67mph 4) 0.62mi - 12:56(20:49/mi) 142/180bpm [2955b/mi] 77cal 2.88/19.16mph 5) 0.51mi - 12:01(23:36/mi) 140/174bpm [3304b/mi] 59cal 2.54/15.99mph 27th Sep 2023, 8:22am LindsD wrote: Interesting.... 27th Sep 2023, 8:35am TeeBee wrote: :-) 27th Sep 2023, 8:38am alpenrose wrote: Good work! :) 27th Sep 2023, 12:42pm LindsD wrote: Nice session Add a comment 0.9mi, 17:27 Walk - General Split Summary === 1) 0.62mi - 12:02(19:21/mi) 90/99bpm [1742b/mi] 52cal 55/59rpm 3.1/3.55mph 2) 0.29mi - 5:24(18:48/mi) 93/107bpm [1749b/mi] 24cal 56/59rpm 3.19/3.4mph Add a comment	0.4mi, 7:39 Walk - General Split Summary === 1) 0.38mi - 7:39(20:02/mi) 100/114bpm [2003b/mi] 32cal 55/62rpm 3/3.42mph Add a comment 0mi, 18:04 Cross - Sets - Pull Ups 3 sets x 10 shoulder depressions - climbing frame Band assisted pull-ups (2b, 1r) 5 5 5c 5r 5r Really convincing 5x5 today. Will do one more session with this before dropping the red band Reverse pull-ups - really making progress with this! (for a count of n) 12 9c 8 8c 8 key: r - right knee in band c - chin up grip, rather than pull-up grip 28th Sep 2023, 8:14am alpenrose wrote: Getting closer :) 28th Sep 2023, 8:22am TeeBee wrote: Baby steps. Long way to go Add a comment 0.5mi, 10:30 Walk - General Split Summary === 1) 0.52mi - 10:30(20:19/mi) 102/111bpm [2073b/mi] 42cal 54/58rpm 2.95/3.32mph Add a comment 0.3mi, 3:18 Run - General Split Summary === 1) 0.31mi - 3:18(10:46/mi) 142/157bpm [1529b/mi] 26cal 5.57/5.82mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.3mi, 14:27 Walk - General Split Summary === 1) 0.32mi - 14:27(45:34/mi) 98/110bpm [4466b/mi] 50cal 20/58rpm 1.32/3.17mph Add a comment	-	1mi, 25:40 Walk - General Split Summary === 1) 0.62mi - 14:43(23:39/mi) 101/135bpm [2389b/mi] 61cal 46/60rpm 2.54/3.49mph 2) 0.39mi - 10:57(28:14/mi) 94/121bpm [2653b/mi] 35cal 20/75rpm 2.13/3.65mph Add a comment 3.1mi, 29:50 Run - parkrun Split Summary === 1) 0.62mi - 6:06(9:49/mi) 143/168bpm [1404b/mi] 49cal 6.11/6.8mph 2) 0.62mi - 5:59(9:38/mi) 165/169bpm [1589b/mi] 57cal 6.23/6.64mph 3) 0.62mi - 5:53(9:27/mi) 169/177bpm [1598b/mi] 57cal 6.34/6.85mph 4) 0.62mi - 5:53(9:27/mi) 177/184bpm [1674b/mi] 59cal 6.34/6.72mph 5) 0.62mi - 5:45(9:15/mi) 182/187bpm [1682b/mi] 60cal 6.49/7.18mph 6) 0.03mi - 15(8:31/mi) 183/185bpm [1557b/mi] 2cal 7.05/6.93mph 30th Sep 2023, 9:56am LindsD wrote: Now that is exciting! 30th Sep 2023, 10:30am Sombrero wrote: Oooh where's this?? 30th Sep 2023, 10:31am Sombrero wrote: Ah Germany!! 30th Sep 2023, 1:22pm TeeBee wrote: :-) 30th Sep 2023, 10:12pm alpenrose wrote: That's a long way from home! :) Add a comment 0.3mi, 3:47 Run - General Split Summary === 1) 0.31mi - 3:47(12:22/mi) 128/145bpm [1583b/mi] 29cal 4.85/5.43mph Add a comment 1.2mi, 28:40 Walk - General Split Summary === 1) 0.62mi - 13:19(21:25/mi) 90/99bpm [1928b/mi] 52cal 54/59rpm 2.8/3.65mph 2) 0.54mi - 15:20(28:25/mi) 85/111bpm [2416b/mi] 49cal 36/78rpm 2.11/3.11mph Add a comment	-

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TeeBee F50 Greater London

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TeeBee
F50 Greater London