TeeBee

Last on at 5pm, 7th Oct 2024

F55 Greater London

Swordfish (57)

FETCH SUPPORTER

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

Ranelagh Harriers

Races
79
Miles
11763
Miles
44
Miles
3734
Miles
2054
WAVA
65.57%

About Me
Teetotal vegetarian, according to Fleecy (I'm actually neither) 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
April - a 'good' month (*edit - Fetchfest added)	May 2024
Belated March	Apr 2024
Belated February	Mar 2024

My parkrun
Crane Park parkrun

Recent Training
7th Oct	General	0.4mi	8:14
7th Oct	General	0.4mi	4:00
7th Oct	General	0.4mi	3:57
7th Oct	Boot Camp	0mi	45:00
7th Oct	General	0.3mi	5:31

12 Month Benchmarks	Run	Bike
Mile	8:01	4:12
5k	27:46	15:20
5mi	48:48	34:47
10k	1:00:54	44:14
10mi	2:19:58	0

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 350 Run 700 Walk 500

Recent Threads
700 miles in 2024
The Tea Towel Thread
Thames Bridges challenge
Cowswatch - have you got cows on your run?
Ladies Who Lift...
Sub-2 half marathon

Buddies (51)

Followers (28)

Badges Collected	See available badges
+ 306 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	2024	PB	WB
1mi	15					7:10 62.09		7:40 59.05	7:22 62.05		7:22 63.36				7:51 62.84	8:07 61.47	7:10 7:10/mi	63.36
5km	20			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	28:10 61.19	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	11	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		1:01:36 57.95	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

2024		Result	WAVA	Distance
7 Sep	Thames Bridges Challenge (let's go round again)	0	0.00	11mi
17 Jul	Arethusa Mile	8:26	59.16	1mi
1 May	Arethusa Mile SB	8:07	61.47	1mi
14 Apr	RT Dorney 10k SB	1:01:36	57.95	10km
13 Jan	Osterley parkrun SB	28:10	61.19	5km
2023		Result	WAVA	Distance
7 Oct	The Doctor K Cup	30:56	55.72	5km
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	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	0.00	10mi
2022		Result	WAVA	Distance
8 Oct	The Doctor K Cup	0	0.00	5km
19 Feb	TBC February	0	0.00	10mi
2021		Result	WAVA	Distance
28 Nov	Ranelagh Harriers Richmond 10K	0	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	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	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	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	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	0/0/0
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	0.00	10mi
2012		Result	WAVA	Distance
21 Oct	Cabbage Patch 10 SB	1:29:47	57.69	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
2024	38	38	29	46	39	32	18	38	26	5	0	0	308
2024	65	48	48	58	35	45	37	49	70	18	0	0	472
2024	13	24	23	34	22	39	14	53	5	6	0	0	232
2023	42	32	37	45	38	49	80	27	34	49	26	40	500
2023	63	52	42	54	47	48	42	50	37	48	58	62	604
2023	40	25	34	26	45	17	22	30	41	38	19	10	346
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	3	10	6	22	422
2010	94	83	119	86	54	25	0	59	71	71	45	0	707
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

Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17
4.1mi, 54:17 Run - General 1) 0.62mi - 6:25(10:19/mi) 132/152bpm [1362b/mi] 50cal 5.82/6.47mph 2) 0.62mi - 7:17(11:44/mi) 142/159bpm [1666b/mi] 59cal 5.12/7.43mph 3) 0.62mi - 6:57(11:11/mi) 150/161bpm [1676b/mi] 59cal 5.37/5.87mph 4) 0.62mi - 10:03(16:11/mi) 149/167bpm [2411b/mi] 77cal 3.71/5.32mph 5) 0.62mi - 8:16(13:17/mi) 157/177bpm [2087b/mi] 70cal 4.51/5.87mph 6) 0.62mi - 9:51(15:51/mi) 150/176bpm [2379b/mi] 74cal 3.78/5.59mph 7) 0.39mi - 5:28(13:55/mi) 170/181bpm [2365b/mi] 52cal 4.31/5.16mph 11th Sep 2024, 12:53pm LindsD wrote: Now you're talking! Lovely. Have fun 11th Sep 2024, 3:19pm TeeBee wrote: B-) 11th Sep 2024, 10:01pm alpenrose wrote: :) Have a lovely time! Add a comment	4.5mi, 1:05:32 Run - General 1) 0.62mi - 7:48(12:33/mi) 123/141bpm [1543b/mi] 53cal 4.78/5.68mph 2) 0.62mi - 8:12(13:12/mi) 148/160bpm [1955b/mi] 64cal 4.54/5.76mph 3) 0.62mi - 8:12(13:12/mi) 152/167bpm [2007b/mi] 69cal 4.55/5.51mph 4) 0.62mi - 14:13(22:53/mi) 137/167bpm [3135b/mi] 86cal 2.62/5.66mph 5) 0.62mi - 8:32(13:44/mi) 147/164bpm [2020b/mi] 63cal 4.37/5.85mph 6) 0.62mi - 8:10(13:08/mi) 159/169bpm [2089b/mi] 70cal 4.57/5.99mph 7) 0.62mi - 7:59(12:51/mi) 158/172bpm [2032b/mi] 68cal 4.67/5.7mph 8) 0.15mi - 2:25(15:36/mi) 168/175bpm [2620b/mi] 23cal 3.85/5.34mph 13th Sep 2024, 6:52am LindsD wrote: That looks fab Add a comment	5.4mi, 1:18:29 Run - General 1) 0.62mi - 6:53(11:05/mi) 128/146bpm [1418b/mi] 51cal 5.41/6.32mph 2) 0.62mi - 10:07(16:17/mi) 154/174bpm [2507b/mi] 86cal 3.69/6.18mph 3) 0.09mi - 3:00(34:38/mi) 149/159bpm [5161b/mi] 21cal 1.73/2.4mph 4) 0.62mi - 8:37(13:52/mi) 143/171bpm [1984b/mi] 61cal 4.32/5.89mph 5) 0.62mi - 7:51(12:38/mi) 151/163bpm [1908b/mi] 63cal 4.75/5.95mph 6) 0.62mi - 8:24(13:32/mi) 158/173bpm [2137b/mi] 71cal 4.44/5.87mph 7) 0.62mi - 8:01(12:54/mi) 168/181bpm [2166b/mi] 75cal 4.65/6.26mph 8) 0.08mi - 53(10:46/mi) 173/176bpm [1862b/mi] 8cal 5.57/5.97mph 9) 0.26mi - 8:12(31:39/mi) 139/175bpm [4400b/mi] 32cal 1.89/5.7mph 10) 0.62mi - 7:04(11:23/mi) 156/173bpm [1775b/mi] 58cal 5.27/5.91mph 11) 0.59mi - 9:26(15:54/mi) 163/175bpm [2590b/mi] 82cal 3.78/5.63mph 13th Sep 2024, 11:23am LindsD wrote: Fab Add a comment	3.2mi, 1:06:06 Walk - General 1) 0.62mi - 13:23(21:30/mi) 92/112bpm [1979b/mi] 64cal 50/65rpm 2.79/3.34mph 2) 0.62mi - 14:18(23:02/mi) 107/146bpm [2465b/mi] 62cal 48/75rpm 2.6/3.34mph 3) 0.62mi - 11:51(19:03/mi) 101/139bpm [1924b/mi] 51cal 57/63rpm 3.15/3.59mph 4) 0.62mi - 12:06(19:29/mi) 102/118bpm [1987b/mi] 52cal 56/63rpm 3.08/3.74mph 5) 0.62mi - 11:53(19:08/mi) 105/118bpm [2008b/mi] 59cal 54/89rpm 3.14/3.7mph 6) 0.13mi - 2:35(19:28/mi) 118/133bpm [2297b/mi] 16cal 55/59rpm 3.08/3.4mph Add a comment 3.6mi, 1:35:17 Walk - General 1) 0.62mi - 14:12(22:50/mi) 75/88bpm [1713b/mi] 47cal 51/65rpm 2.63/3.34mph 2) 0.62mi - 15:07(24:21/mi) 87/113bpm [2119b/mi] 56cal 47/57rpm 2.46/3.09mph 3) 0.62mi - 15:48(25:25/mi) 89/104bpm [2262b/mi] 58cal 45/79rpm 2.36/2.71mph 4) 0.62mi - 22:39(36:28/mi) 92/131bpm [3355b/mi] 77cal 30/79rpm 1.65/2.94mph 5) 0.62mi - 15:19(24:39/mi) 93/114bpm [2292b/mi] 63cal 44/60rpm 2.43/3.13mph 6) 0.44mi - 12:12(27:46/mi) 84/100bpm [2332b/mi] 38cal 38/63rpm 2.16/3.13mph Add a comment	-	5.8mi, 1:15:23 Run - General 1) 0.62mi - 7:11(11:34/mi) 132/143bpm [1526b/mi] 54cal 5.19/6.87mph 2) 0.62mi - 8:44(14:04/mi) 148/161bpm [2082b/mi] 70cal 4.27/6.7mph 3) 0.62mi - 6:24(10:19/mi) 140/154bpm [1444b/mi] 51cal 5.82/6.68mph 4) 0.62mi - 6:37(10:39/mi) 147/161bpm [1565b/mi] 55cal 5.64/6.16mph 5) 0.62mi - 9:09(14:44/mi) 157/172bpm [2313b/mi] 81cal 4.07/5.85mph 6) 0.62mi - 7:29(12:02/mi) 153/173bpm [1842b/mi] 60cal 4.98/5.8mph 7) 0.62mi - 8:53(14:17/mi) 157/167bpm [2243b/mi] 74cal 4.2/5.93mph 8) 0.62mi - 9:27(15:13/mi) 151/169bpm [2298b/mi] 70cal 3.94/5.91mph 9) 0.62mi - 8:34(13:47/mi) 161/174bpm [2220b/mi] 75cal 4.35/5.91mph 10) 0.22mi - 2:54(13:06/mi) 165/182bpm [2162b/mi] 26cal 4.58/5.32mph Add a comment	4.3mi, 56:04 Run - General 1) 0.62mi - 7:27(12:00/mi) 125/146bpm [1499b/mi] 57cal 5/6.01mph 2) 0.62mi - 7:29(12:03/mi) 135/146bpm [1627b/mi] 57cal 4.98/5.91mph 3) 0.62mi - 7:46(12:30/mi) 152/162bpm [1900b/mi] 67cal 4.8/5.36mph 4) 0.62mi - 9:03(14:34/mi) 150/165bpm [2185b/mi] 74cal 4.12/5.61mph 5) 0.62mi - 7:54(12:42/mi) 150/161bpm [1905b/mi] 61cal 4.72/5.53mph 6) 0.62mi - 8:22(13:27/mi) 154/168bpm [2072b/mi] 68cal 4.46/5.59mph 7) 0.6mi - 8:03(13:30/mi) 154/165bpm [2079b/mi] 67cal 4.44/5.66mph Add a comment
Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24
-	3.4mi, 56:33 Run - Coached 4x "800s" [aka 4x 1 lap of the park]. Each rep with 1x 200m section as hard as possible, changing in which part of the run the hard bit was: Rep 1 - 1st 200m, Rep 2 - 2nd 200m ...etc. The start point changed, so the 'hard' 200m was always at the same part of the course. The main take home/points 1. The fasted lap was when I did the hard section first - start hard, and when you slow down you wont run as slowly than if you start gently. 2. I'm much faster on the 'relaxed' sections now (up to 30s per Km faster), which both coach and me are very pleased about 1) 0.47mi - 10:48(23:02/mi) 102/142bpm [2350b/mi] 51cal 2.6/9.87mph Rep 1 2) 0.53mi - 4:34(8:35/mi) 163/172bpm [1399b/mi] 42cal 6.99/10.16mph 3) 0.14mi - 5:19(38:18/mi) 115/170bpm [4404b/mi] 21cal 1.57/6.55mph Rep 2 4) 0.52mi - 4:37(8:50/mi) 161/175bpm [1423b/mi] 41cal 6.79/8.2mph 5) 0.2mi - 9:06(45:50/mi) 115/176bpm [5271b/mi] 30cal 1.31/6.97mph Rep 3 6) 0.53mi - 4:34(8:40/mi) 164/178bpm [1422b/mi] 42cal 6.92/9.12mph 7) 0.24mi - 6:56(28:46/mi) 122/175bpm [3509b/mi] 30cal 2.09/6.64mph Rep 4 8) 0.52mi - 4:34(8:43/mi) 164/183bpm [1429b/mi] 41cal 6.88/10.08mph 9) 0.25mi - 6:05(24:50/mi) 132/184bpm [3278b/mi] 30cal 2.42/10.08mph Today's assistant coach was coach's 9 month old puppy 19th Sep 2024, 8:36am LindsD wrote: awaits notes 19th Sep 2024, 9:20am TeeBee wrote: Added :-) 19th Sep 2024, 10:43am LindsD wrote: Thank you. This looks really good. Excellent about the increase in relaxed pace. 19th Sep 2024, 10:43am LindsD wrote: Puppy heart 19th Sep 2024, 11:44am TeeBee wrote: :-) dog heart Add a comment 0.6mi, 11:00 Walk - General There and back Add a comment	0mi, 1:00:00 Cross - Weights Weights session - Strength phase (except for DLs) session 4, wk beg 16th Sept Dead lift This week: Warm up - 1 x 10 @ 39Kg 4 sets x 9 @ 41Kg Good. Try increasing to 10 Chest press This week: 3 sets x 5 @ 21Kg Still hard, keep same Pull over with glute bridge This week: 4 sets x 8 @16Kg Good, keep same for one more week db row This week: 4 sets x 6 @16Kg ES Still hard, keep same Split squat This week: 4 sets x 8 @16Kg ES Good. Try increasing to 9 20th Sep 2024, 3:32pm LindsD wrote: Well done Add a comment	-	5.6mi, 1:10:37 Run - General Run with A 1) 0.23mi - 3:00(13:08/mi) 117/128bpm [1537b/mi] 20cal 4.57/4.93mph 2) 0.05mi - 1:00(19:33/mi) 114/119bpm [2228b/mi] 5cal 3.07/4.82mph 3) 0.25mi - 3:00(12:12/mi) 121/132bpm [1475b/mi] 22cal 4.92/5.47mph 4) 0.05mi - 1:00(22:09/mi) 122/132bpm [2703b/mi] 5cal 2.71/4.93mph 5) 0.25mi - 3:00(11:50/mi) 125/143bpm [1480b/mi] 22cal 5.07/5.26mph 6) 0.06mi - 1:00(17:41/mi) 134/144bpm [2369b/mi] 6cal 3.39/5.18mph 7) 0.25mi - 3:00(12:07/mi) 129/141bpm [1563b/mi] 22cal 4.95/5.13mph 8) 0.06mi - 1:00(17:02/mi) 134/144bpm [2282b/mi] 5cal 3.52/4.95mph 9) 0.25mi - 3:00(11:53/mi) 132/148bpm [1569b/mi] 22cal 5.05/6.05mph 10) 0.05mi - 1:00(19:31/mi) 139/148bpm [2713b/mi] 6cal 3.07/5.49mph 11) 0.27mi - 3:00(11:04/mi) 139/154bpm [1539b/mi] 23cal 5.42/5.7mph 12) 0.06mi - 1:00(18:07/mi) 147/152bpm [2664b/mi] 8cal 3.31/5.51mph 13) 0.26mi - 3:00(11:31/mi) 137/149bpm [1577b/mi] 23cal 5.21/5.74mph 14) 0.05mi - 1:00(19:28/mi) 141/148bpm [2744b/mi] 6cal 3.08/5.18mph 15) 0.28mi - 3:00(10:46/mi) 140/154bpm [1508b/mi] 23cal 5.57/6.37mph 16) 0.05mi - 1:00(19:02/mi) 145/152bpm [2759b/mi] 7cal 3.15/6.1mph 17) 0.27mi - 3:00(11:12/mi) 143/154bpm [1601b/mi] 24cal 5.36/5.55mph 18) 0.05mi - 1:00(19:21/mi) 146/154bpm [2824b/mi] 7cal 3.1/5.51mph 19) 0.27mi - 3:00(11:06/mi) 144/156bpm [1598b/mi] 24cal 5.41/5.63mph 20) 0.06mi - 1:00(18:06/mi) 145/152bpm [2625b/mi] 6cal 3.32/5.18mph 21) 0.27mi - 3:00(11:17/mi) 145/156bpm [1637b/mi] 24cal 5.31/5.47mph 22) 0.06mi - 1:00(18:05/mi) 147/156bpm [2659b/mi] 7cal 3.32/5.47mph 23) 0.27mi - 3:00(11:03/mi) 146/157bpm [1613b/mi] 24cal 5.43/5.68mph 24) 0.06mi - 1:00(17:30/mi) 150/157bpm [2624b/mi] 7cal 3.43/5.41mph 25) 0.26mi - 3:00(11:44/mi) 147/165bpm [1725b/mi] 24cal 5.11/5.34mph 26) 0.05mi - 1:00(21:12/mi) 158/165bpm [3351b/mi] 8cal 2.83/5.24mph 27) 0.26mi - 3:00(11:33/mi) 154/163bpm [1778b/mi] 25cal 5.2/5.55mph 28) 0.05mi - 1:00(18:56/mi) 154/162bpm [2916b/mi] 8cal 3.17/5.34mph 29) 0.26mi - 3:00(11:32/mi) 149/163bpm [1719b/mi] 24cal 5.2/5.49mph 30) 0.05mi - 1:00(18:28/mi) 156/163bpm [2880b/mi] 8cal 3.25/5.43mph 31) 0.26mi - 3:00(11:35/mi) 148/161bpm [1714b/mi] 23cal 5.18/5.72mph 32) 0.05mi - 1:00(18:26/mi) 156/165bpm [2875b/mi] 8cal 3.26/5.11mph 33) 0.27mi - 3:00(11:16/mi) 147/157bpm [1656b/mi] 23cal 5.33/5.49mph 34) 0.05mi - 1:00(19:05/mi) 151/157bpm [2882b/mi] 7cal 3.14/5.32mph 35) 0.23mi - 2:37(11:21/mi) 149/159bpm [1690b/mi] 20cal 5.29/5.87mph 22nd Sep 2024, 10:26pm LindsD wrote: Nice Add a comment 0.3mi, 4:10 Walk - General 1) 0.25mi - 4:10(16:46/mi) 94/99bpm [1577b/mi] 23cal 58/65rpm 3.58/3.95mph Add a comment	1.9mi, 11:08 Bike - General 1) 1.89mi - 11:08(5:53/mi) 98/114bpm [577b/mi] 39cal 10.19/15.95mph Add a comment 0.4mi, 4:23 Run - General 1) 0.37mi - 4:23(11:47/mi) 131/143bpm [1544b/mi] 35cal 5.09/5.76mph Add a comment 0mi, 45:00 Cross - Boot Camp 23rd Sep 2024, 7:37am Lip Gloss wrote: Morningx Add a comment 0.6mi, 10:00 Walk - General There and back Add a comment	4.2mi, 51:01 Run - General 1) 0.26mi - 3:15(12:39/mi) 117/129bpm [1480b/mi] 21cal 4.74/5.61mph 2) 0.04mi - 45(17:02/mi) 120/126bpm [2044b/mi] 3cal 3.52/4.47mph 3) 0.28mi - 3:15(11:30/mi) 124/135bpm [1425b/mi] 24cal 5.22/5.51mph 4) 0.04mi - 45(16:52/mi) 127/131bpm [2143b/mi] 4cal 3.56/5.38mph 5) 0.28mi - 3:15(11:30/mi) 130/141bpm [1495b/mi] 24cal 5.22/5.59mph 6) 0.04mi - 45(19:32/mi) 134/142bpm [2618b/mi] 4cal 3.07/5.13mph 7) 0.28mi - 3:15(11:41/mi) 132/144bpm [1542b/mi] 23cal 5.14/5.95mph 8) 0.04mi - 45(18:46/mi) 133/140bpm [2496b/mi] 4cal 3.2/4.93mph 9) 0.28mi - 3:15(11:29/mi) 133/144bpm [1527b/mi] 24cal 5.23/5.38mph 10) 0.04mi - 45(19:05/mi) 137/142bpm [2614b/mi] 4cal 3.15/5.3mph 11) 0.3mi - 3:15(11:00/mi) 139/152bpm [1528b/mi] 25cal 5.46/5.72mph 12) 0.04mi - 45(18:28/mi) 143/150bpm [2640b/mi] 5cal 3.25/5.51mph 13) 0.3mi - 3:15(10:57/mi) 140/152bpm [1532b/mi] 26cal 5.48/5.68mph 14) 0.04mi - 45(18:09/mi) 148/153bpm [2686b/mi] 6cal 3.31/5.59mph 15) 0.27mi - 3:15(12:10/mi) 141/153bpm [1716b/mi] 25cal 4.93/5.49mph 16) 0.07mi - 45(11:27/mi) 152/154bpm [1739b/mi] 6cal 5.24/5.38mph 17) 0.29mi - 3:15(11:20/mi) 152/159bpm [1723b/mi] 28cal 5.29/5.47mph 18) 0.04mi - 45(17:06/mi) 149/153bpm [2547b/mi] 6cal 3.51/5.34mph 19) 0.28mi - 3:15(11:31/mi) 147/156bpm [1693b/mi] 26cal 5.21/5.93mph 20) 0.06mi - 45(11:53/mi) 157/160bpm [1866b/mi] 7cal 5.05/5.53mph 21) 0.28mi - 3:15(11:30/mi) 157/162bpm [1805b/mi] 28cal 5.22/5.47mph 22) 0.01mi - 10(17:58/mi) 156/157bpm [2803b/mi] 1cal 3.34/5.18mph 23) 0mi - 4(17:43/mi) 157/157bpm [2782b/mi] 3.39/4.72mph 24) 0.04mi - 45(18:45/mi) 149/156bpm [2794b/mi] 6cal 3.2/3.49mph 25) 0.3mi - 3:15(11:00/mi) 148/158bpm [1628b/mi] 25cal 5.46/5.85mph 26) 0.08mi - 45(9:56/mi) 160/162bpm [1588b/mi] 7cal 6.04/5.78mph 27) 0.24mi - 2:47(11:25/mi) 161/165bpm [1837b/mi] 26cal 5.26/5.78mph Add a comment 0.3mi, 6:16 Walk - General 1) 0.32mi - 6:16(19:53/mi) 84/98bpm [1670b/mi] 29cal 55/62rpm 3.02/5.36mph Add a comment
Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1
0.5mi, 10:14 Walk - General 1) 0.62mi - 14:42(23:38/mi) 78/107bpm [1844b/mi] 38cal 10/66rpm 2.54/3.49mph 2) 0.45mi - 9:32(21:07/mi) 82/98bpm [1731b/mi] 39cal 38/58rpm 2.84/3.32mph Add a comment 1.7mi, 9:40 Bike - General 1) 1.7mi - 9:40(5:41/mi) 108/127bpm [614b/mi] 43cal 10.56/18.49mph Add a comment 0.6mi, 12:38 Walk - General There and back 1) 0.32mi - 6:38(20:45/mi) 108/122bpm [2240b/mi] 29cal 52/58rpm 2.89/3.61mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment	1mi, 5:25 Bike - General 1) 0.97mi - 5:25(5:36/mi) 113/131bpm [632b/mi] 29cal 10.72/17.6mph Add a comment 1.1mi, 21:28 Walk - General 1) 0.62mi - 12:22(19:53/mi) 118/142bpm [2347b/mi] 59cal 53/60rpm 3.02/3.99mph 2) 0.46mi - 9:06(19:45/mi) 111/115bpm [2193b/mi] 41cal 49/59rpm 3.04/3.88mph Add a comment 2.7mi, 51:18 Run - Coached 100m pairs, first of each pair - a fast stride, then walk 100m, then second 100m as fast as possible. Aim is to spot where the body is fatiguing on the hard second run of pair. Four pairs in total. First two on the bend, second two on the straight. Take away from running the bends - work right arm harder than left as it makes it easier and try not to lean forward (was only a little) Take aways from running the straights - don't put head up too high when trying to run upright (just focus on core and relaxing shoulders). Last 100m focused on hitting the ground hard - a good cue for the last 15m or so to stave off tiredness. Didn't time each rep - but can filter by cadence to get an idea. Coach said I got progressively quicker. 1) 0.62mi - 12:52(20:42/mi) 130/159bpm [2692b/mi] 81cal 2.9/10.04mph 2) 0.62mi - 11:35(18:39/mi) 137/175bpm [2554b/mi] 75cal 3.22/11.67mph 3) 0.27mi - 5:56(22:14/mi) 120/141bpm [2668b/mi] 24cal 2.7/3.13mph 4) 0.2mi - 2:26(12:05/mi) 151/176bpm [1824b/mi] 19cal 4.97/10.94mph 5) 0.26mi - 5:44(22:07/mi) 131/176bpm [2898b/mi] 29cal 2.71/3.05mph 6) 0.18mi - 2:29(13:34/mi) 152/172bpm [2063b/mi] 19cal 4.42/12.94mph 7) 0.32mi - 6:55(21:30/mi) 137/175bpm [2946b/mi] 37cal 2.79/10.71mph 8) 0.19mi - 2:32(13:33/mi) 156/174bpm [2113b/mi] 21cal 4.43/12.17mph 9) 0.03mi - 47(22:55/mi) 172/177bpm [3942b/mi] 8cal 2.62/10.56mph 26th Sep 2024, 3:00pm LindsD wrote: awaits notes 26th Sep 2024, 8:48pm TeeBee wrote: Sorry - busy day. Now added. 26th Sep 2024, 9:12pm LindsD wrote: That's a really interesting session 26th Sep 2024, 9:59pm TeeBee wrote: It was. I love the variety of what we do. 27th Sep 2024, 7:57am LindsD wrote: :) Add a comment 0.6mi, 7:22 Run - General 1) 0.26mi - 3:04(11:44/mi) 141/152bpm [1655b/mi] 25cal 5.11/5.93mph 2) 0.34mi - 4:17(12:28/mi) 146/161bpm [1820b/mi] 35cal 4.81/5.93mph Add a comment 0.3mi, 4:29 Walk - General 1) 0.32mi - 4:29(14:04/mi) 106/112bpm [1492b/mi] 27cal 64/67rpm 4.26/4.95mph Add a comment	0.9mi, 17:55 Walk - General 1) 0.62mi - 12:06(19:28/mi) 96/114bpm [1869b/mi] 53cal 57/60rpm 3.08/3.61 Add a comment 0.6mi, 18:34 Walk - General 1) 0.61mi - 18:34(30:19/mi) 98/114bpm [2971b/mi] 62cal 28/68rpm 1.98/3.78mph Add a comment 4.6mi, 51:32 Run - General Very strange blip in Garmin trace at 0.75 miles, but doesn't seem to have affected high level stats, so not stressed. Nice run - relaxed, didn't stress about HR or pace. Concentrated on keeping left shoulder down and back - seemed to help. 1) 0.28mi - 3:15(11:25/mi) 134/144bpm [1530b/mi] 26cal 5.25/5.72mph 2) 0.04mi - 45(18:13/mi) 130/140bpm [2368b/mi] 4cal 3.29/5.51mph 3) 0.31mi - 3:15(10:35/mi) 138/150bpm [1461b/mi] 26cal 5.67/6.05mph 4) 0.05mi - 45(15:26/mi) 139/150bpm [2145b/mi] 5cal 3.89/5.38mph 5) 0.3mi - 3:15(10:42/mi) 141/152bpm [1508b/mi] 26cal 5.61/6.07mph 6) 0.04mi - 45(17:12/mi) 144/150bpm [2478b/mi] 5cal 3.49/5.91mph 7) 0.3mi - 3:15(10:47/mi) 148/158bpm [1596b/mi] 28cal 5.56/5.95mph 8) 0.05mi - 45(15:39/mi) 149/158bpm [2332b/mi] 5cal 3.83/5.47mph 9) 0.31mi - 3:15(10:29/mi) 151/161bpm [1584b/mi] 27cal 5.72/6.05mph 10) 0.04mi - 45(17:56/mi) 152/161bpm [2726b/mi] 5cal 3.35/5.97mph 11) 0.32mi - 3:15(10:07/mi) 154/166bpm [1558b/mi] 28cal 5.93/6.2mph 12) 0.05mi - 45(14:20/mi) 157/166bpm [2249b/mi] 6cal 4.19/5.78mph 13) 0.33mi - 3:15(9:47/mi) 156/168bpm [1526b/mi] 29cal 6.13/6.64mph 14) 0.05mi - 45(15:19/mi) 157/165bpm [2406b/mi] 6cal 3.91/6.62mph 15) 0.32mi - 3:15(10:14/mi) 151/164bpm [1546b/mi] 25cal 5.86/6.35mph 16) 0.05mi - 45(15:26/mi) 158/165bpm [2438b/mi] 6cal 3.89/6.05mph 17) 0.3mi - 3:15(10:49/mi) 146/159bpm [1579b/mi] 24cal 5.55/6.16mph 18) 0.05mi - 45(16:20/mi) 152/159bpm [2483b/mi] 5cal 3.67/5.55mph 19) 0.3mi - 3:15(10:45/mi) 151/161bpm [1622b/mi] 27cal 5.59/6.18mph 20) 0.05mi - 45(13:58/mi) 154/161bpm [2152b/mi] 5cal 4.29/5.68mph 21) 0.31mi - 3:15(10:24/mi) 154/161bpm [1601b/mi] 28cal 5.77/6.12mph 22) 0.04mi - 45(17:19/mi) 152/160bpm [2633b/mi] 5cal 3.46/6.05mph 23) 0.32mi - 3:15(10:14/mi) 152/162bpm [1556b/mi] 26cal 5.86/6.43mph 24) 0.04mi - 45(17:33/mi) 153/161bpm [2686b/mi] 5cal 3.42/5.7mph 25) 0.31mi - 3:15(10:21/mi) 153/163bpm [1584b/mi] 27cal 5.8/6.12mph 26) 0.03mi - 17(10:05/mi) 162/162bpm [1634b/mi] 2cal 5.95/5.51mph 27th Sep 2024, 10:56am LindsD wrote: Like a nice run 27th Sep 2024, 11:48am alpenrose wrote: :) Add a comment 0.4mi, 6:08 Walk - General 1) 0.37mi - 6:08(16:28/mi) 98/108bpm [1614b/mi] 33cal 59/66rpm 3.64/6.37mph Add a comment	-	0mi, 54:19 Cross - Weights Weights session - Strength phase (except for DLs) session 5, wk beg 23rd Sept Back felt a tiny bit grouchy during DL warm up exercises, and first couple of sets of DLs. Settled down for the rest of the session Dead lift This week: Warm up - 1 x 10 @ 39Kg 4 sets x 9 @ 41Kg Keep at 10 Chest press This week: 3 sets x 5 @ 21Kg Better - increase to 6 reps Pull over with glute bridge This week: 4 sets x 8 @16Kg Good, keep same, but extend range of movement db row This week: 4 sets x 6 @16Kg ES Reduced R arm reps in last set to 4 to try to even up (L arm still weaker) Still hard, keep same Split squat This week: 4 sets x 9 @16Kg ES Good. Could probably go up to 10 Add a comment	0.4mi, 4:01 Run - General 1) 0.37mi - 4:01(10:57/mi) 143/154bpm [1566b/mi] 35cal 5.48/6.01mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.6mi, 11:26 Walk - General There and back Add a comment	0.3mi, 6:29 Walk - General 1) 0.34mi - 6:29(19:20/mi) 92/100bpm [1779b/mi] 28cal 51/59rpm 3.1/3.4mph Add a comment 0.6mi, 11:54 Walk - General 1) 0.61mi - 11:54(19:28/mi) 114/118bpm [2220b/mi] 52cal 54/58rpm 3.08/3.7mph Add a comment 3.1mi, 1:01:33 Run - Coached 200s, flat out (rep 1 90%) Experimented with different approaches. Best approach appeared to be go out with hard arms, turn focus onto the breath at 50m - which essentially turns into a float - hard last 50m via hitting the ground hard, high knees or a bit of both. Highlight of session was going off like a rocket in rep 5 and hearing coach behind me saying 'jesus christ' 1) 0.62mi - 11:36(18:41/mi) 117/150bpm [2185b/mi] 64cal 3.21/6.05mph 2) 0.23mi - 5:03(22:04/mi) 128/151bpm [2824b/mi] 28cal 2.72/10.37mph Rep 1 - 90% 3) 0.12mi - 50(6:53/mi) 156/175bpm [1073b/mi] 7cal 8.72/11.71mph 4) 0.22mi - 6:23(29:11/mi) 126/175bpm [3678b/mi] 32cal 2.06/9.25mph Rep2 5) 0.12mi - 47(6:23/mi) 156/176bpm [996b/mi] 6cal 9.39/11.46mph 6) 0.42mi - 9:53(23:22/mi) 128/178bpm [2991b/mi] 50cal 2.57/10.21mph Rep3 7) 0.12mi - 46(6:34/mi) 149/176bpm [978b/mi] 5cal 9.14/11.1mph 8) 0.38mi - 8:41(23:02/mi) 133/177bpm [3063b/mi] 49cal 2.61/9.81mph Rep4 9) 0.12mi - 47(6:20/mi) 164/176bpm [1039b/mi] 7cal 9.47/12.13mph Includes Rep5 (44s) - coach's time, didn't press lap button for this last rep as wanted to concentrate on run 10) 0.62mi - 12:37(20:18/mi) 142/178bpm [2883b/mi] 75cal 2.95/12.46mph 11) 0.16mi - 4:09(26:16/mi) 136/181bpm [3573b/mi] 22cal 2.28/3.36mph 1st Oct 2024, 8:38am LindsD wrote: Looks good Add a comment 0.5mi, 7:17 Run - General 1) 0.25mi - 3:15(13:03/mi) 134/144bpm [1749b/mi] 25cal 4.6/5.2mph 2) 0.03mi - 45(25:20/mi) 136/143bpm [3446b/mi] 5cal 2.37/4.86mph 3) 0.26mi - 3:15(12:36/mi) 141/153bpm [1777b/mi] 27cal 4.76/5.32mph 4) 0mi - 2(23:47/mi) 141/141bpm [3354b/mi] 2.52/2.82mph Add a comment 0.3mi, 5:23 Walk - General 1) 0.32mi - 5:23(16:59/mi) 96/99bpm [1630b/mi] 26cal 60/64rpm 3.53/3.97mph Add a comment
Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8
4.9mi, 55:56 Run - General 1) 0.27mi - 3:15(11:50/mi) 133/149bpm [1575b/mi] 26cal 5.07/5.38mph 2) 0.05mi - 45(16:03/mi) 147/152bpm [2360b/mi] 6cal 3.74/5.34mph 3) 0.3mi - 3:15(10:57/mi) 144/152bpm [1577b/mi] 28cal 5.48/6.01mph 4) 0.05mi - 45(16:37/mi) 146/152bpm [2427b/mi] 5cal 3.61/6.01mph 5) 0.3mi - 3:15(10:50/mi) 148/154bpm [1603b/mi] 28cal 5.54/6.22mph 6) 0.04mi - 45(17:25/mi) 150/156bpm [2613b/mi] 6cal 3.44/5.61mph 7) 0.3mi - 3:15(10:57/mi) 152/161bpm [1663b/mi] 29cal 5.48/5.82mph 8) 0.04mi - 45(17:24/mi) 156/161bpm [2714b/mi] 7cal 3.45/5.51mph 9) 0.3mi - 3:15(10:45/mi) 154/164bpm [1656b/mi] 29cal 5.58/5.91mph 10) 0.04mi - 45(16:46/mi) 159/165bpm [2665b/mi] 7cal 3.58/5.72mph 11) 0.32mi - 3:15(10:14/mi) 153/164bpm [1566b/mi] 28cal 5.86/6.3mph 12) 0.05mi - 45(13:56/mi) 161/166bpm [2244b/mi] 7cal 4.3/5.76mph 13) 0.32mi - 3:15(10:10/mi) 159/168bpm [1617b/mi] 30cal 5.9/6.51mph 14) 0.05mi - 45(15:57/mi) 161/165bpm [2568b/mi] 7cal 3.76/6.01mph 15) 0.32mi - 3:15(10:04/mi) 157/164bpm [1580b/mi] 30cal 5.96/6.57mph 16) 0.04mi - 45(17:22/mi) 163/168bpm [2831b/mi] 7cal 3.45/5.85mph 17) 0.3mi - 3:15(10:50/mi) 159/168bpm [1722b/mi] 29cal 5.54/5.8mph 18) 0.05mi - 45(13:55/mi) 164/167bpm [2282b/mi] 7cal 4.31/5.59mph 19) 0.29mi - 3:15(11:19/mi) 158/163bpm [1787b/mi] 29cal 5.3/5.85mph 20) 0.04mi - 45(18:02/mi) 157/162bpm [2832b/mi] 6cal 3.33/5.74mph 21) 0.31mi - 3:15(10:36/mi) 159/166bpm [1687b/mi] 29cal 5.66/6.16mph 22) 0.04mi - 45(16:46/mi) 164/168bpm [2749b/mi] 7cal 3.58/5.55mph 23) 0.31mi - 3:15(10:20/mi) 160/166bpm [1653b/mi] 29cal 5.8/6.35mph 24) 0.04mi - 45(16:41/mi) 165/170bpm [2752b/mi] 7cal 3.6/5.63mph 25) 0.29mi - 3:15(11:02/mi) 155/160bpm [1709b/mi] 28cal 5.44/5.97mph 26) 0.05mi - 45(15:06/mi) 159/162bpm [2401b/mi] 6cal 3.97/5.74mph 27) 0.29mi - 3:15(11:17/mi) 161/168bpm [1816b/mi] 29cal 5.32/5.85mph 28) 0.07mi - 41(10:14/mi) 163/166bpm [1667b/mi] 6cal 5.87/5.74mph Add a comment 0.3mi, 5:53 Walk - General 1) 0.32mi - 5:53(18:17/mi) 90/99bpm [1645b/mi] 28cal 59/61rpm 3.28/3.76mph Add a comment	1.1mi, 25:09 Walk - General 1) 0.62mi - 14:57(24:02/mi) 98/107bpm [2355b/mi] 61cal 42/65rpm 2.5/18.05mph 2) 0.5mi - 10:12(20:28/mi) 89/104bpm [1822b/mi] 43cal 48/60rpm 2.93/4.03mph Add a comment 0.3mi, 4:54 Walk - General 1) 0.25mi - 4:54(19:49/mi) 126/141bpm [2496b/mi] 25cal 51/59rpm 3.03/3.55mph Add a comment 0.6mi, 8:13 Run - General Run heavy bootcamp Add a comment 0.4mi, 4:11 Run - General 1) 0.37mi - 4:11(11:24/mi) 141/155bpm [1607b/mi] 35cal 5.26/5.85mph Add a comment 0.3mi, 6:59 Walk - General 1) 0.33mi - 6:59(21:12/mi) 92/99bpm [1950b/mi] 31cal 47/73rpm 2.83/3.88mph Add a comment	0mi, 1:00:00 Cross - Weights Weights session - Strength phase (except for DLs) session 6, wk beg 30th Sept Back felt a tiny bit grouchy during DL warm up exercises, and first couple of sets of DLs. Settled down for the rest of the session Dead lift This week: Warm up - 1 x 10 @ 39Kg 4 sets x 9 @ 41Kg Good. Up to 11. Chest press This week: 3 sets x 6 @ 21Kg Keep at 6 reps Pull over with glute bridge This week: 4 sets x 9 @16Kg Good, keep at 9 db row This week: 4 sets x 6 @16Kg L arm felt stronger Keep same Split squat This week: 4 sets x 10 @16Kg ES Good but quite a lot of effort. Keep at 10 4th Oct 2024, 8:07pm LindsD wrote: Well done Add a comment	2.8mi, 15:41 Bike - General 1) 2.83mi - 15:41(5:32/mi) 133/157bpm [737b/mi] 118cal 10.83/16.97mph Add a comment 3.1mi, 29:38 Run - parkrun Bushy 1) 0.62mi - 6:16(10:05/mi) 149/162bpm [1502b/mi] 56cal 5.95/6.32mph 2) 0.62mi - 5:57(9:34/mi) 164/169bpm [1568b/mi] 59cal 6.27/6.45mph 3) 0.62mi - 5:46(9:17/mi) 174/178bpm [1615b/mi] 60cal 6.46/6.95mph 4) 0.62mi - 5:46(9:16/mi) 181/184bpm [1678b/mi] 63cal 6.47/6.95mph 5) 0.62mi - 5:40(9:08/mi) 185/188bpm [1689b/mi] 64cal 6.57/6.91mph 6) 0.03mi - 14(7:45/mi) 188/188bpm [1457b/mi] 2cal 7.74/7.08mph 5th Oct 2024, 1:18pm Sombrero wrote: Well done. Have you done Bushy before? I loved it. 5th Oct 2024, 7:08pm TeeBee wrote: Yes it's only 3 miles from where I live. It was my nearest one for a long time :-) 5th Oct 2024, 9:29pm LindsD wrote: Well done. That's a great time x 6th Oct 2024, 3:21pm Sombrero wrote: Ah ace. Well ran Add a comment 2.9mi, 14:35 Bike - General 1) 2.87mi - 14:35(5:05/mi) 129/145bpm [655b/mi] 100cal 11.82/16.16mph Add a comment	4.3mi, 51:04 Run - General Run to the pub with A 1) 0.26mi - 3:00(11:40/mi) 132/151bpm [1540b/mi] 23cal 5.14/5.57mph 2) 0.06mi - 1:00(17:28/mi) 134/143bpm [2340b/mi] 6cal 3.44/5.16mph 3) 0.28mi - 3:00(10:52/mi) 140/149bpm [1520b/mi] 25cal 5.53/5.93mph 4) 0.05mi - 1:00(18:25/mi) 146/152bpm [2689b/mi] 8cal 3.26/5.55mph 5) 0.28mi - 3:00(10:47/mi) 145/154bpm [1564b/mi] 26cal 5.56/5.72mph 6) 0.06mi - 1:00(16:29/mi) 148/155bpm [2440b/mi] 7cal 3.64/5.66mph 7) 0.28mi - 3:00(10:53/mi) 145/155bpm [1578b/mi] 25cal 5.51/6.05mph 8) 0.06mi - 1:00(16:18/mi) 145/155bpm [2363b/mi] 7cal 3.68/6.05mph 9) 0.28mi - 3:00(10:44/mi) 148/160bpm [1589b/mi] 26cal 5.59/6.01mph 10) 0.06mi - 1:00(17:13/mi) 146/154bpm [2514b/mi] 6cal 3.49/5.97mph 11) 0.27mi - 3:00(11:01/mi) 148/160bpm [1631b/mi] 24cal 5.45/5.91mph 12) 0.06mi - 1:00(16:33/mi) 152/161bpm [2516b/mi] 8cal 3.62/5.16mph 13) 0.29mi - 3:00(10:20/mi) 151/163bpm [1560b/mi] 25cal 5.81/6.05mph 14) 0.06mi - 1:00(16:07/mi) 154/163bpm [2483b/mi] 7cal 3.72/5.8mph 15) 0.28mi - 3:00(10:54/mi) 152/163bpm [1657b/mi] 25cal 5.51/6.01mph 16) 0.06mi - 1:00(15:35/mi) 163/167bpm [2541b/mi] 9cal 3.85/5.68mph 17) 0.28mi - 3:00(10:42/mi) 156/166bpm [1669b/mi] 26cal 5.61/6.12mph 18) 0.05mi - 1:00(18:18/mi) 159/166bpm [2909b/mi] 9cal 3.28/5.41mph 19) 0.25mi - 3:00(11:52/mi) 150/163bpm [1780b/mi] 24cal 5.06/5.66mph 20) 0.05mi - 1:00(18:19/mi) 161/163bpm [2948b/mi] 9cal 3.28/5.59mph 21) 0.28mi - 3:00(10:36/mi) 152/160bpm [1611b/mi] 25cal 5.66/6.28mph 22) 0.06mi - 1:00(16:46/mi) 154/161bpm [2581b/mi] 7cal 3.58/5.57mph 23) 0.27mi - 3:00(11:05/mi) 144/153bpm [1596b/mi] 22cal 5.41/5.63mph 24) 0.06mi - 1:00(18:02/mi) 148/153bpm [2668b/mi] 6cal 3.33/5.59mph 25) 0.27mi - 3:00(11:10/mi) 147/161bpm [1642b/mi] 21cal 5.37/5.87mph 26) 0.01mi - 4(12:06/mi) 160/162bpm [1937b/mi] 4.96/5.55mph 6th Oct 2024, 7:39pm LindsD wrote: Nice Add a comment 1mi, 19:57 Walk - General 1) 0.62mi - 10:40(17:09/mi) 98/108bpm [1680b/mi] 53cal 56/61rpm 3.5/6.43mph 2) 0.42mi - 9:17(22:00/mi) 94/108bpm [2068b/mi] 40cal 44/60rpm 2.73/3.76mph Add a comment	0.4mi, 8:14 Walk - General 1) 0.42mi - 8:14(19:40/mi) 101/116bpm [1985b/mi] 33cal 55/59rpm 3.05/3.59mph Add a comment 0.4mi, 4:00 Run - General 1) 0.28mi - 2:55(10:14/mi) 135/157bpm [1381b/mi] 22cal 5.87/7.7mph Add a comment 0.4mi, 3:57 Run - General 1) 0.38mi - 3:57(10:30/mi) 138/153bpm [1448b/mi] 31cal 5.72/6.55mph Add a comment 0mi, 45:00 Cross - Boot Camp Add a comment 0.3mi, 5:31 Walk - General 1) 0.27mi - 5:31(20:37/mi) 87/93bpm [1793b/mi] 23cal 53/60rpm 2.91/3.72mph Add a comment	-

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