Member of the Month?This person has won before, so cannot be nominated again.Read the interview with Nellers |
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STATUS Is normal eh?
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Races
140 -
Miles
11386 -
Miles
405 -
Miles
10503 -
Miles
135 -
WAVA
69.92% -
200m
32 -
400m
1:14 -
800m
2:53 -
Mile
6:02 -
5k
21:00 -
5M
36:31 -
10k
44:06 -
Half
1:36:32 -
Mara
3:56:17
About Me | |
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I am no Jedi.
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Random Q&A | See your Q&A |
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What's the biggest challenge that awaits you? Growing old disgracefully. Keeping active and mobile and not injured while I do it. |
Recent Blogs | |
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The dreaded second stripe | Mar 2023 |
Bad luck sucks, random stuff happens randomly, the world goes on. | Mar 2023 |
Checking in | Feb 2023 |
The Rollercoaster of training and eating | Jul 2022 |
Deja Vu all over again | Jun 2022 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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23rd Sep
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General | 0.5mi | 11:43 |
23rd Sep
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Row Indoor SS | 6.8mi | 52:00 |
22nd Sep
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Physiotherapy | 0mi | 9:21 |
22nd Sep
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CrossFit | 0mi | 15:01 |
22nd Sep
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Weights | 0mi | 4:54 |
12 Month Benchmarks | Run | Bike |
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Mile | 7:40 | 2:24 |
5k | 28:37 | 9:41 |
5mi | 47:45 | 15:50 |
10k | 1:00:52 | 20:24 |
Recent Pictures | Show more |
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2023 Targets | Set your targets |
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Recent Threads |
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Indoor Rowing |
A long time ago in a galaxy far, far away......... |
Arms Like Garth - a weight-training wire |
OTDIFH |
Rugby World Cup |
Mystery destination |
Buddies (85) |
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Followers (63) |
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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
2023 | Result | WAVA | Distance | |
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12 Aug | Abbey Park parkrun SB | 24:48 | 60.35 | 5km |
24 Jun | South Woodham Ferrers parkrun | 28:31 | 52.48 | 5km |
25 Feb | Leicester Victoria parkrun | 30:54 | 48.04 | 5km |
2021 | Result | WAVA | Distance | |
11 Dec | Fetch December Mile (Cambridge) SB | 7:10 | 60.37 | 1mi |
11 Dec | Jingle 800m Crackerfest SB | 3:14 | 60.45 | 800m |
2018 | Result | WAVA | Distance | |
25 Mar | Colchester Half Marathon | 2:14:51 | 46.96 | 13.1mi |
24 Feb | Big Fetch Mile - Bedford SB | 6:29 | 64.69 | 1mi |
4 Feb | Great Bentley Half Marathon SB | 2:05:49 | 50.33 | 13.1mi |
1 Jan | Southend parkrun SB | 21:59 | 64.90 | 5km |
2017 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 23:28 | 60.80 | 5km |
23 Dec | Maldon Prom parkrun | 22:00 | 64.86 | 5km |
16 Dec | Hockley Woods parkrun | 23:06 | 61.77 | 5km |
2 Dec | The Hurtbox of Crackers 400m | 1:21 | 59.89 | 400m |
2 Dec | The Turkeys' Escape and Evasion 800m SB | 2:53 | 65.48 | 800m |
2 Dec | Jingle Mile Ep VI: The Return of the Fetchi PB | 6:02 | 69.52 | 1mi |
19 Nov | St Neots Riverside Half Marathon SB | 1:39:12 | 63.83 | 13.1mi |
11 Nov | Southend parkrun PB | 21:00 | 67.94 | 5km |
28 Oct | Braunstone parkrun | 21:42 | 65.75 | 5km |
21 Oct | Southend parkrun | 21:53 | 65.20 | 5km |
15 Oct | Leicester Half Marathon | 1:42:56 | 61.51 | 13.1mi |
1 Oct | Southend 10k PB | 44:06 | 65.71 | 10km |
2 Sep | Big Fetch Mile - Derby | 6:11 | 67.83 | 1mi |
2 Sep | The Big Fetch Mile - Derby - 400m SB | 1:21 | 59.89 | 400m |
2 Sep | Braunstone parkrun | 24:08 | 59.12 | 5km |
26 Aug | Braunstone parkrun | 22:25 | 63.65 | 5km |
19 Aug | Hockley Woods parkrun | 23:21 | 61.11 | 5km |
12 Aug | Pride 10k | 45:23 | 63.85 | 10km |
29 Jul | Hockley Woods parkrun | 23:37 | 60.42 | 5km |
22 Jul | Southend parkrun | 21:33 | 66.21 | 5km |
15 Jul | Hockley Woods parkrun | 24:04 | 59.29 | 5km |
9 Jul | Southend Half Marathon | 1:48:11 | 58.53 | 13.1mi |
1 Jul | Cambridge parkrun | 23:06 | 61.77 | 5km |
1 Jul | Big Fetch Mile - Bedford | 6:16 | 66.93 | 1mi |
12 Mar | Colchester Half Marathon | 1:43:57 | 60.40 | 13.1mi |
5 Mar | Cambridge Half Marathon | 1:45:25 | 59.56 | 13.1mi |
5 Feb | Great Bentley Half Marathon | 1:42:48 | 61.07 | 13.1mi |
1 Jan | Southend parkrun | 22:12 | 63.78 | 5km |
2016 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 24:46 | 57.17 | 5km |
10 Dec | The Turkeys' Escape and Evasion 800m SB | 3:00 | 62.39 | 800m |
10 Dec | Jingle Mile V: The Final Front Ear SB | 6:31 | 63.88 | 1mi |
26 Nov | Maldon Prom parkrun SB | 23:16 | 60.85 | 5km |
20 Nov | St Neots Riverside Half Marathon SB | 1:48:47 | 57.72 | 13.1mi |
12 Nov | Maldon Prom parkrun | 44:56 | 31.51 | 5km |
22 Oct | Hadleigh parkrun | 27:28 | 51.55 | 5km |
10 Sep | Maldon Prom parkrun | 25:34 | 55.38 | 5km |
2015 | Result | WAVA | Distance | |
21 Mar | Hockley Woods parkrun | 24:19 | 57.34 | 5km |
14 Mar | Southend parkrun SB | 21:44 | 64.16 | 5km |
14 Feb | Hockley Woods parkrun | 24:50 | 56.15 | 5km |
7 Feb | Chelmsford Central parkrun | 27:04 | 51.51 | 5km |
24 Jan | Valentines parkrun | 22:26 | 62.15 | 5km |
1 Jan | Southend parkrun | 22:59 | 60.67 | 5km |
2014 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 25:01 | 55.74 | 5km |
6 Dec | Hurtbox of Crackers 400m | 0.00 | 400m | |
6 Dec | The Broken Bauble 800m of Doom | 0.00 | 800m | |
6 Dec | Jingle Mile III: The Search for Speed SB | 6:24 | 64.07 | 1mi |
16 Nov | St Neots Riverside Half Marathon | 1:48:20 | 57.00 | 13.1mi |
16 Mar | Colchester Half Marathon SB | 1:46:53 | 57.30 | 13.1mi |
1 Jan | Southend parkrun SB | 22:39 | 61.10 | 5km |
2013 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 28:46 | 48.10 | 5km |
14 Dec | Hurtbox of Crackers 400m | 0.00 | 400m | |
14 Dec | Jingle Mile 2: The Christmas Wreath of Khan SB | 6:04 | 67.09 | 1mi |
17 Nov | St Neots Riverside Half Marathon SB | 1:39:21 | 61.64 | 13.1mi |
19 Oct | Southend parkrun SB | 21:18 | 64.97 | 5km |
6 Oct | Southend 10k Classic SB | 45:49 | 61.23 | 10km |
31 Aug | Regimental Sergeant Major Patrick Harper's Chosen Men 200m SB | 35 | 64.38 | 200m |
31 Aug | Obadiah Hakeswill Hurtbox 400m SB | 1:20 | 58.96 | 400m |
31 Aug | Lieutenant Colonel Richard Sharpe Memorial South Essex Mile | 6:24 | 63.59 | 1mi |
31 Aug | Miss Jane Gibbons Desertion Dash 100 metres Race | 15 | 69.80 | 100m |
10 Aug | Southend parkrun No 45 | 22:03 | 62.76 | 5km |
13 Jul | Southend parkrun No 41 | 22:39 | 61.10 | 5km |
29 Jun | Southend parkrun | 23:24 | 59.14 | 5km |
14 Apr | Brighton Marathon SB | 4:18:20 | 49.70 | 26.2mi |
6 Apr | Colchester Parkrun 5km | 0.00 | 5km | |
16 Mar | Southend parkrun | 22:48 | 60.24 | 5km |
1 Jan | Southend parkrun | 21:57 | 62.57 | 5km |
2012 | Result | WAVA | Distance | |
22 Dec | Braunstone Parkrun Leicester | 21:43 | 63.24 | 5km |
15 Dec | Southend parkrun | 22:22 | 61.41 | 5km |
1 Dec | Neller's Trophy 200m Delusion PB | 32 | 69.92 | 200m |
1 Dec | The Mince Pie Purgatorial 800m PB | 2:53 | 62.61 | 800m |
1 Dec | The Jingle Mile SB | 6:04 | 66.59 | 1mi |
1 Dec | The Hurtbox of Crackers 400m PB | 1:14 | 63.29 | 400m |
1 Dec | The Tinsel Insole Insanity 100m | 14 | 74.27 | 100m |
18 Nov | St Neots Riverside Half Marathon | 2:59:00 | 33.93 | 13.1mi |
17 Nov | Southend parkrun | 25:37 | 53.62 | 5km |
10 Nov | Southend parkrun | 26:00 | 52.83 | 5km |
13 Oct | Southend parkrun SB | 21:19 | 64.43 | 5km |
7 Oct | Royal Parks Half Marathon SB | 1:39:13 | 61.22 | 13.1mi |
15 Sep | London Pride Run 10k SB | 44:52 | 62.03 | 10km |
8 Sep | Summery Execution Insanity 100m | 15 | 69.32 | 100m |
8 Sep | Summer Hurtbox 400m | 1:16 | 61.63 | 400m |
8 Sep | Busway Purgatory Marathon Talk Magic Mile Time Trial | 6:09 | 65.69 | 1mi |
28 Jul | Valentines Parkrun | 21:40 | 63.39 | 5km |
15 Jul | TGT Brentwood 10k (postponed) | 0.00 | 10km | |
30 Jun | Valentines Parkrun | 22:20 | 61.50 | 5km |
10 Jun | Southend Half Marathon | 1:42:19 | 59.36 | 13.1mi |
13 May | Colchester 10km | 47:05 | 59.11 | 10km |
2011 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k Race SB | 37:43 | 36.14 | 5km |
20 Nov | St Neots Riverside Half Marathon | 1:43:27 | 58.24 | 13.1mi |
9 Oct | Royal Parks Half Marathon | 1:40:02 | 60.23 | 13.1mi |
2 Oct | Southend Classic 10k | 46:32 | 59.34 | 10km |
20 Aug | London Pride Run 10k SB | 45:02 | 61.31 | 10km |
29 Jul | Worstead Festival 5 PB | 36:31 | 60.62 | 5mi |
17 Jul | TGT Brentwood 10k | 45:53 | 60.18 | 10km |
16 Jul | East Angular Book of Common Hurtbox 400m SB | 1:20 | 58.13 | 400m |
16 Jul | East Angular King James Mile SB | 6:09 | 65.21 | 1mi |
16 Jul | Apocrypha and Satanic Verses Purgatorial 800m SB | 2:59 | 59.96 | 800m |
26 Jun | Horndon-on-the-hill 10k | 0.00 | 10km | |
12 Jun | Southend Half Marathon PB | 1:36:32 | 62.41 | 13.1mi |
8 May | Halstead & Essex Marathon PB | 3:56:17 | 53.46 | 26.2mi |
19 Feb | Braunstone Parkrun Leicester | 21:02 | 64.34 | 5km |
6 Feb | Great Bentley Half Marathon | 2:02:32 | 48.80 | 13.1mi |
23 Jan | Benfleet 15 PB | 2:08:30 | 53.75 | 15mi |
2010 | Result | WAVA | Distance | |
10 Oct | Leicester Half Marathon SB | 1:41:25 | 58.96 | 13.1mi |
3 Oct | Southend Classic 10K SB | 45:43 | 59.93 | 10km |
12 Sep | Canvey Island Rotary 10k | 46:27 | 58.98 | 10km |
1 Sep | Crown to Crown 5K SB | 22:55 | 59.05 | 5km |
11 Aug | Crown to Crown 5K | 23:00 | 58.83 | 5km |
21 Jul | Skylarks 3k PB | 13:40 | 57.78 | 3km |
18 Jul | TGT Brentwood 10K | 47:31 | 57.66 | 10km |
14 Jul | Crown to Crown 5K | 27:30 | 49.21 | 5km |
13 Jun | Southend Half Marathon | 1:43:43 | 57.65 | 13.1mi |
9 Jun | Crown to Crown 5K | 27:51 | 48.59 | 5km |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds 100m | 14 | 73.26 | 100m |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds 800m SB | 3:04 | 57.81 | 800m |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds 400m SB | 1:18 | 59.21 | 400m |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds Mile SB | 6:17 | 63.36 | 1mi |
12 May | Crown to Crown 5k | 24:00 | 56.38 | 5km |
9 May | Bluebell 5 SB | 41:51 | 52.49 | 5mi |
11 Apr | Paddock Wood Half Marathon | 1:47:32 | 55.23 | 13.1mi |
14 Mar | Kilomathon - England PB | 2:22:37 | 52.51 | 26.2km |
8 Feb | The Fetch Fez: Hats for Haiti | 0.00 | 3mi | |
7 Feb | Great Bentley Half Marathon | 1:49:07 | 54.43 | 13.1mi |
24 Jan | Benfleet 15 SB | 2:22:52 | 48.02 | 15mi |
2009 | Result | WAVA | Distance | |
12 Dec | Cambridge and All Angles Mile SB | 6:25 | 61.60 | 1mi |
12 Dec | 400m Adventide Hurtbox SB | 1:20 | 57.30 | 400m |
1 Dec | Festive Fetch Five | 29:40 | 43.66 | 3mi |
11 Oct | Royal Parks Half Marathon SB | 1:55:22 | 51.48 | 13.1mi |
4 Oct | Southend Classic 10k SB | 49:53 | 54.53 | 10km |
19 Sep | Fetch Sarfend 400m PB | 1:20 | 57.30 | 0.4km |
19 Sep | Fetch Sarfend 100m | 15 | 67.88 | 0.1km |
19 Sep | Fetch Sarfend Mile | 6:43 | 58.85 | 1mi |
22 Aug | Big Fun Run Leicester SB | 23:21 | 57.53 | 5km |
15 Aug | London Pride Run 10k | 52:20 | 51.98 | 10km |
19 Jul | TGT Brentwood 10K | 54:34 | 49.85 | 10km |
28 Jun | Horndon Feast & Fayre 10K | 58:09 | 46.78 | 10km |
14 Jun | sherunsheruns Bluewater 10K | 1:01:26 | 44.28 | 10km |
28 Mar | tommys baby shorne 5k | 26:41 | 49.98 | 5km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2023 | 5 | 7 | 2 | 4 | 6 | 2 | 1 | 8 | 2 | 0 | 0 | 0 | 37 |
2023 | 19 | 20 | 4 | 0 | 12 | 28 | 30 | 39 | 32 | 0 | 0 | 0 | 183 |
2023 | 83 | 73 | 10 | 43 | 190 | 212 | 168 | 74 | 31 | 0 | 0 | 0 | 884 |
2022 | 0 | 0 | 6 | 7 | 6 | 0 | 3 | 1 | 0 | 3 | 3 | 2 | 30 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 1.2 | 1 | 0 | 0 | 0 | 0 | 2.2 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 | 7 | 4 | 19 |
2022 | 50 | 20 | 108 | 229 | 219 | 95 | 80 | 116 | 98 | 26 | 9 | 29 | 1079 |
2021 | 0 | 9 | 5 | 2 | 2 | 0 | 0 | 1 | 3 | 1 | 0 | 0 | 23 |
2021 | 10 | 9 | 10 | 17 | 25 | 20 | 8 | 27 | 27 | 30 | 35 | 18 | 237 |
2021 | 37 | 0 | 0 | 43 | 0 | 17 | 0 | 0 | 0 | 0 | 0 | 0 | 97 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 4 | 0 | 1 | 5 | 1 | 11 |
2020 | 0 | 0 | 0 | 0 | 9 | 26 | 29 | 32 | 18 | 22 | 27 | 9 | 173 |
2020 | 40 | 0 | 0 | 58 | 247 | 201 | 120 | 196 | 96 | 0 | 39 | 41 | 1038 |
2019 | 1 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 2 | 2 | 3 | 0 | 10 |
2019 | 4 | 7 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 31 | 27 | 73 |
2019 | 0 | 0 | 0 | 16 | 25 | 20 | 25 | 81 | 25 | 0 | 0 | 0 | 193 |
2018 | 0 | 0 | 0 | 0 | 3 | 3 | 0 | 0 | 3 | 1 | 4 | 6 | 19 |
2018 | 2.1 | 4.1 | 2.6 | 13.7 | 10.5 | 5.4 | 0 | 12.6 | 1.5 | 0 | 0 | 0 | 52.5 |
2018 | 26 | 99 | 43 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 1 | 2 | 174 |
2018 | 0 | 51 | 78 | 0 | 16 | 11 | 23 | 75 | 36 | 0 | 19 | 10 | 318 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 2 |
2017 | 1.3 | 3.4 | 6.9 | 2.5 | 0.6 | 7.1 | 7.1 | 3.8 | 5.7 | 6.3 | 5.4 | 3.4 | 53.6 |
2017 | 118 | 59 | 119 | 89 | 60 | 143 | 133 | 160 | 154 | 150 | 111 | 108 | 1405 |
2017 | 171 | 47 | 160 | 71 | 38 | 177 | 25 | 20 | 0 | 0 | 0 | 0 | 709 |
2016 | 31 | 14 | 32 | 63 | 47 | 55 | 6 | 22 | 97 | 136 | 86 | 135 | 724 |
2016 | 311 | 305 | 304 | 243 | 300 | 497 | 459 | 247 | 256 | 179 | 26 | 133 | 3261 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 1 | 0 | 2 |
2015 | 136 | 101 | 110 | 14 | 0 | 38 | 76 | 111 | 142 | 122 | 1 | 5 | 856 |
2015 | 11 | 71 | 0 | 0 | 0 | 3 | 43 | 83 | 142 | 111 | 310 | 234 | 1006 |
2014 | 8.2 | 0 | 4.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12.6 |
2014 | 157 | 51 | 130 | 5 | 17 | 75 | 92 | 137 | 130 | 144 | 70 | 108 | 1116 |
2014 | 0 | 0 | 10 | 0 | 7 | 156 | 212 | 249 | 70 | 0 | 0 | 0 | 705 |
2013 | 6.6 | 1.5 | 8 | 2.2 | 0 | 6.6 | 8.9 | 12.6 | 9.1 | 5.3 | 0 | 3.6 | 64.4 |
2013 | 154 | 55 | 220 | 69 | 0 | 87 | 112 | 136 | 134 | 151 | 130 | 106 | 1354 |
2013 | 26 | 0 | 11 | 0 | 0 | 98 | 132 | 172 | 108 | 12 | 15 | 0 | 575 |
2012 | 0 | 1 | 0 | 5.2 | 8.8 | 6.4 | 5.4 | 10.1 | 7.7 | 7.7 | 5.4 | 3.7 | 61.3 |
2012 | 170 | 150 | 39 | 97 | 125 | 111 | 146 | 120 | 135 | 91 | 153 | 183 | 1522 |
2012 | 0 | 0 | 0 | 26 | 72 | 75 | 77 | 86 | 94 | 17 | 59 | 46 | 553 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0.6 |
2011 | 160 | 151 | 176 | 132 | 101 | 122 | 134 | 128 | 136 | 92 | 158 | 150 | 1642 |
2010 | 6.3 | 10.6 | 12.4 | 6.5 | 10.6 | 4.9 | 6.8 | 4 | 0 | 0 | 0 | 0 | 62 |
2010 | 95 | 86 | 84 | 118 | 120 | 100 | 89 | 120 | 109 | 118 | 139 | 77 | 1256 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 42 | 0 | 0 | 0 | 0 | 0 | 42 |
2009 | 0 | 0 | 0 | 0 | 7.3 | 13.9 | 13.2 | 9.4 | 14.4 | 9.4 | 17 | 11.4 | 96 |
2009 | 22 | 34 | 51 | 56 | 40 | 43 | 63 | 68 | 91 | 30 | 70 | 82 | 651 |
2009 | 0 | 0 | 24 | 0 | 0 | 0 | 20 | 0 | 0 | 0 | 0 | 0 | 45 |
Sun 27th Aug
Aug 27
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Mon 28th Aug
Aug 28
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Tue 29th Aug
Aug 29
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Wed 30th Aug
Aug 30
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Thu 31st Aug
Aug 31
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Fri 1st Sep
Sep 1
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Sat 2nd Sep
Sep 2
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10 x 1 min @ r28-30/ 1 min rest
Split Summary === 1) 0.27km - 1:00(3:44/km) 19cal 2) 0km - 0(0/km) 3) 0.2km - 1:00(4:54/km) 11cal 4) 0km - 0(0/km) 5) 0.27km - 1:00(3:41/km) 20cal 6) 0km - 0(0/km) 7) 0.21km - 1:00(4:51/km) 12cal 8) 0km - 0(0/km) 9) 0.27km - 1:00(3:41/km) 20cal 10) 0km - 0(0/km) 11) 0.11km - 1:00(8:56/km) 6cal 12) 0km - 0(0/km) 13) 0.27km - 1:00(3:41/km) 20cal 14) 0km - 0(0/km) 15) 0.21km - 1:00(4:53/km) 11cal 16) 0km - 0(0/km) 17) 0.27km - 1:00(3:40/km) 20cal 18) 0km - 0(0/km) 19) 0.15km - 1:00(6:30/km) 8cal 20) 0km - 0(0/km) 21) 0.27km - 1:00(3:39/km) 20cal 22) 0km - 0(0/km) 23) 0.2km - 1:00(4:59/km) 11cal 24) 0km - 0(0/km) 25) 0.28km - 1:00(3:37/km) 21cal 26) 0km - 0(0/km) 27) 0.19km - 1:00(5:17/km) 10cal 28) 0km - 0(0/km) 29) 0.28km - 1:00(3:37/km) 21cal 30) 0km - 0(0/km) 31) 0.18km - 1:00(5:31/km) 9cal 32) 0km - 0(0/km) 33) 0.27km - 1:00(3:39/km) 20cal 34) 0km - 0(0/km) 35) 0.12km - 1:00(8:08/km) 6cal 36) 0km - 0(0/km) 37) 0.27km - 1:00(3:40/km) 20cal ![]()
Started the fish game. It's harder than I expected!
Split Summary === 1) 0.23km - 53(3:53/km) 15cal ![]()
10 minutes of the Target Game.
Split Summary === 1) 2.41km - 10:04(4:11/km) 151cal ![]()
Started a warm up for an AT session but my head isn't in it.
Split Summary === 1) 0.78km - 3:33(4:34/km) 45cal ![]() |
Split Summary
=== 1) 0km - 12:31(0/km) 120/128bpm [INFb/km] 136cal ![]()
20-16-12-8-4 reps
Press ups Burpees Split Summary === 1) 0km - 3:01(0/km) 135/148bpm [INFb/km] 38cal 71/117rpm 2) 0km - 4:12(0/km) 141/150bpm [INFb/km] 58cal 61/63rpm 3) 0km - 1:43(0/km) 141/148bpm [INFb/km] 23cal 65/72rpm 4) 0km - 1:26(0/km) 143/148bpm [INFb/km] 19cal 63/70rpm 5) 0km - 43(0/km) 150/151bpm [INFb/km] 10cal 62/63rpm 6) 0km - 1(0/km) 150/151bpm [INFb/km] 10cal 62/63rpm ![]()
12 minute AMRAP
2-4-6 etc reps to time Deadlifts 65kg Dumbbell thrusters 2 x 10kg 6 full rounds plus 24 reps Split Summary === 1) 0km - 26(0/km) 106/123bpm [INFb/km] 2cal 61/62rpm 2) 0km - 42(0/km) 129/140bpm [INFb/km] 8cal 59/61rpm 3) 0km - 1:06(0/km) 142/149bpm [INFb/km] 15cal 61/61rpm 4) 0km - 1:50(0/km) 143/150bpm [INFb/km] 25cal 61/61rpm 5) 0km - 1:49(0/km) 145/157bpm [INFb/km] 26cal 60/61rpm 6) 0km - 3:02(0/km) 148/157bpm [INFb/km] 44cal 59/63rpm 7) 0km - 3:06(0/km) 149/157bpm [INFb/km] 45cal 61/65rpm ![]()
10 rounds:
80 single unders 8 air squats 8 lunges 8 slamball cleans 12kg Split Summary === 1) 0km - 1:44(0/km) 111/129bpm [INFb/km] 15cal 59/73rpm 2) 0km - 1:46(0/km) 126/130bpm [INFb/km] 21cal 59/73rpm 3) 0km - 1:42(0/km) 133/136bpm [INFb/km] 22cal 65/76rpm 4) 0km - 1:41(0/km) 135/139bpm [INFb/km] 22cal 64/76rpm 5) 0km - 1:38(0/km) 140/144bpm [INFb/km] 22cal 69/77rpm 6) 0km - 1:41(0/km) 142/145bpm [INFb/km] 23cal 67/77rpm 7) 0km - 1:39(0/km) 143/147bpm [INFb/km] 23cal 52/78rpm 8) 0km - 1:40(0/km) 146/149bpm [INFb/km] 24cal 67/77rpm 9) 0km - 1:42(0/km) 145/149bpm [INFb/km] 24cal 64/80rpm 10) 0km - 1:43(0/km) 145/150bpm [INFb/km] 24cal 60/75rpm 11) 0km - 0(0/km) 145/150bpm [INFb/km] 24cal 60/75rpm ![]() |
Split Summary
=== 1) 0km - 4:03(0/km) 107/121bpm [INFb/km] 33cal 61/62rpm 2) 0km - 1(0/km) 117/117bpm [INFb/km] 61/61rpm 30th Aug 2023, 8:56am
GregP wrote: Rrrraaaaarrrrrggggghh.30th Aug 2023, 9:33am
Nellers wrote: A very small Raargh. Just 4 sets of calf raises after the run. 65kg on the bar, though, so yeah, deserves a bit of Raargh. The real deal weights sesh is tonight. Squats, Bench, Overhead press, Pull ups. 30th Aug 2023, 9:36am
GregP wrote: My tennis coach, of all people, was talking about 'muscle ups' yesterday. I haven't googled but aren't they one of those not-actually-possible things gymnasts do?30th Aug 2023, 9:46am
Nellers wrote: https://youtu.be/OCg3UXgzftc?si=hXtpRvYVFh1RkJwm30th Aug 2023, 9:47am
Nellers wrote: I don;t think it's an impossible one but it certainly needs some work and a sensible progressionto get it. Also a pull up bar with plenty of headroom above it, which I don't have at home.30th Aug 2023, 9:49am
GregP wrote: I'll have a play at the gym later in the week and report back. He (Olly, my coach) reckons it's as much about timing and co-ordination as strength, which was why he mentioned it in the first place.30th Aug 2023, 10:26am
Nellers wrote: Yes, but you need a fair amount of both strength and co-ordination! If you can do 10 pull ups then you should have the strength element, apparently, but the timing and co-ordination is something I'm not really able to work on much. 30th Aug 2023, 10:30am
GregP wrote: We've got one of those 'assisted pull up' thingummies at Nuffield - that might get me half way. ![]()
Split Summary
=== 1) 1km - 5:58(5:58/km) 138/144bpm [823b/km] 81cal 10.06/11.22kmph 2) 1km - 6:03(6:03/km) 141/145bpm [854b/km] 85cal 9.91/10.21kmph 3) 1km - 6:05(6:05/km) 140/144bpm [851b/km] 82cal 9.87/10.38kmph 4) 1km - 6:00(6:00/km) 139/143bpm [834b/km] 79cal 10/10.41kmph 5) 1km - 6:00(6:00/km) 137/141bpm [822b/km] 75cal 10/10.58kmph 6) 1km - 5:59(5:59/km) 141/145bpm [843b/km] 79cal 10.03/10.38kmph 7) 1km - 5:46(5:46/km) 138/143bpm [795b/km] 71cal 10.42/10.68kmph 8) 0.37km - 2:17(6:14/km) 142/144bpm [885b/km] 30cal 9.63/10.58kmph
Split Summary
=== 1) 0km - 21:05(0/km) 124/143bpm [INFb/km] 234cal 67/122rpm ![]()
Split Summary
=== 1) 0km - 10:01(0/km) 121/140bpm [INFb/km] 109cal ![]()
TR: 4 x 2 min @ r28/ 2 min rest (plus warm up and down)
Just trying to hit a session that broadly fits the plan and that I can get my head around! Seemed to work and feel better having doen it, and pleased witht he paces I was able to manage consistently. HR strap seems to be on the way out (again) so the HR data is not to be trusted. Split Summary === 1) 2.01km - 9:00(4:29/km) 119cal 2) 0.13km - 1:00(7:45/km) 7cal 3) 0.54km - 2:00(3:43/km) 39cal 4) 0.37km - 2:00(5:22/km) 20cal 5) 0.54km - 2:00(3:41/km) 40cal 6) 0.32km - 2:00(6:17/km) 16cal 7) 0.54km - 2:00(3:41/km) 40cal 8) 0.27km - 2:00(7:28/km) 14cal 9) 0.55km - 2:00(3:38/km) 41cal 10) 0.04km - 1:00(22:44/km) 5cal 11) 1.98km - 9:00(4:33/km) 116cal ![]() |
Split Summary
=== 1) 0km - 17:06(0/km) 86/99bpm [INFb/km] 71cal 62/67rpm ![]()
10 rounds:
15 abmat sit ups 10 lunges 20kg Sandbag 5 deadlifts 65kg Split Summary === 1) 0km - 1:39(0/km) 111/128bpm [INFb/km] 14cal 55/61rpm 2) 0km - 2:12(0/km) 123/131bpm [INFb/km] 24cal 61/61rpm 3) 0km - 1:38(0/km) 120/130bpm [INFb/km] 17cal 53/56rpm 4) 0km - 1:44(0/km) 126/132bpm [INFb/km] 19cal 58/61rpm 5) 0km - 10(0/km) 130/132bpm [INFb/km] 2cal 61/61rpm 6) 0km - 3:32(0/km) 124/134bpm [INFb/km] 38cal 55/65rpm 7) 0km - 1:48(0/km) 127/134bpm [INFb/km] 20cal 57/61rpm 8) 0km - 1:56(0/km) 126/135bpm [INFb/km] 20cal 55/69rpm 9) 0km - 2:00(0/km) 127/134bpm [INFb/km] 21cal 60/62rpm 10) 0km - 1:50(0/km) 126/134bpm [INFb/km] 19cal 61/61rpm 11) 0km - 0(0/km) 126/134bpm [INFb/km] 19cal 61/61rpm ![]()
Back Squat 58.5, 59.5, 61, 62, 63.6
Bench Press 48.5, 49.5, 51, 52, 53 Strict Overhead Press 33.5, 34.5, 35.5, 35.5, 36 Pull ups 5 x 6 Split Summary === 1) 0km - 25(0/km) 102/113bpm [INFb/km] 2cal 61/62rpm 2) 0km - 1:44(0/km) 105/122bpm [INFb/km] 14cal 61/61rpm 3) 0km - 27(0/km) 101/110bpm [INFb/km] 3cal 53/61rpm 4) 0km - 1:45(0/km) 105/121bpm [INFb/km] 14cal 60/61rpm 5) 0km - 25(0/km) 102/114bpm [INFb/km] 2cal 54/61rpm 6) 0km - 1:44(0/km) 107/121bpm [INFb/km] 14cal 61/61rpm 7) 0km - 23(0/km) 100/113bpm [INFb/km] 2cal 57/61rpm 8) 0km - 1:45(0/km) 105/122bpm [INFb/km] 13cal 61/61rpm 9) 0km - 26(0/km) 103/116bpm [INFb/km] 3cal 61/61rpm 10) 0km - 1:44(0/km) 112/122bpm [INFb/km] 15cal 61/61rpm 11) 0km - 32(0/km) 106/110bpm [INFb/km] 3cal 61/61rpm 12) 0km - 1:45(0/km) 99/109bpm [INFb/km] 10cal 61/61rpm 13) 0km - 21(0/km) 99/106bpm [INFb/km] 2cal 61/61rpm 14) 0km - 1:44(0/km) 99/105bpm [INFb/km] 9cal 60/61rpm 15) 0km - 25(0/km) 102/109bpm [INFb/km] 2cal 60/61rpm 16) 0km - 1:45(0/km) 98/107bpm [INFb/km] 9cal 61/61rpm 17) 0km - 28(0/km) 102/112bpm [INFb/km] 2cal 61/61rpm 18) 0km - 1:44(0/km) 98/112bpm [INFb/km] 9cal 61/62rpm 19) 0km - 32(0/km) 105/114bpm [INFb/km] 3cal 61/61rpm 20) 0km - 1:44(0/km) 104/113bpm [INFb/km] 11cal 61/61rpm 21) 0km - 1:10(0/km) 104/122bpm [INFb/km] 7cal 61/61rpm 22) 0km - 1:44(0/km) 103/122bpm [INFb/km] 11cal 61/61rpm 23) 0km - 24(0/km) 106/121bpm [INFb/km] 2cal 61/61rpm 24) 0km - 1:45(0/km) 102/120bpm [INFb/km] 10cal 61/61rpm 25) 0km - 34(0/km) 108/121bpm [INFb/km] 3cal 61/61rpm 26) 0km - 1:44(0/km) 102/121bpm [INFb/km] 10cal 61/61rpm 27) 0km - 22(0/km) 108/120bpm [INFb/km] 2cal 61/62rpm 28) 0km - 1:44(0/km) 101/120bpm [INFb/km] 9cal 61/61rpm 29) 0km - 32(0/km) 105/122bpm [INFb/km] 3cal 59/61rpm 30) 0km - 1:44(0/km) 105/122bpm [INFb/km] 10cal 60/63rpm 31) 0km - 16(0/km) 101/117bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:44(0/km) 99/121bpm [INFb/km] 9cal 61/61rpm 33) 0km - 16(0/km) 98/112bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:44(0/km) 93/120bpm [INFb/km] 7cal 61/61rpm 35) 0km - 17(0/km) 97/112bpm [INFb/km] 1cal 61/61rpm 36) 0km - 1:45(0/km) 95/121bpm [INFb/km] 8cal 60/61rpm 37) 0km - 19(0/km) 105/115bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:44(0/km) 100/120bpm [INFb/km] 9cal 60/61rpm 39) 0km - 21(0/km) 100/113bpm [INFb/km] 1cal 61/61rpm 40) 0km - 1(0/km) 116/116bpm [INFb/km] 61/61rpm ![]()
Split Summary
=== 1) 0km - 3:29(0/km) 92/111bpm [INFb/km] 20cal 61/61rpm ![]()
10 rounds:
100 single unders 10 kb swings 6kg Split Summary === 1) 0km - 1:14(0/km) 110/121bpm [INFb/km] 10cal 57/75rpm 2) 0km - 1:32(0/km) 122/126bpm [INFb/km] 17cal 59/80rpm 3) 0km - 1:35(0/km) 122/126bpm [INFb/km] 17cal 52/73rpm 4) 0km - 1:32(0/km) 124/128bpm [INFb/km] 17cal 60/80rpm 5) 0km - 1:21(0/km) 128/132bpm [INFb/km] 16cal 60/74rpm 6) 0km - 1:27(0/km) 127/130bpm [INFb/km] 17cal 59/74rpm 7) 0km - 1:14(0/km) 127/129bpm [INFb/km] 14cal 57/76rpm 8) 0km - 1:19(0/km) 128/131bpm [INFb/km] 15cal 58/75rpm 9) 0km - 1:29(0/km) 128/133bpm [INFb/km] 17cal 57/73rpm 10) 0km - 1:20(0/km) 129/133bpm [INFb/km] 15cal 60/75rpm 11) 0km - 1(0/km) 132/132bpm [INFb/km] 15/15rpm ![]()
UT1: 3 x 10 min @ r20/ 2 min rest (plus warm up and down)
Split Summary === 1) 2.05km - 9:00(4:23/km) 124cal 2) 0.08km - 1:00(13:09/km) 5cal 3) 2.42km - 10:00(4:08/km) 155cal 4) 0.21km - 2:00(9:23/km) 12cal 5) 2.4km - 10:00(4:10/km) 153cal 6) 0.16km - 2:00(12:39/km) 11cal 7) 2.41km - 10:00(4:09/km) 154cal 8) 0.07km - 1:00(15:09/km) 5cal 9) 1.1km - 5:00(4:32/km) 65cal ![]() |
Split Summary
=== 1) 1km - 10:16(10:15/km) 113/127bpm [1157b/km] 101cal 58/75rpm 5.86/6.42kmph 2) 0.06km - 37(9:48/km) 112/113bpm [1098b/km] 5cal 57/63rpm 6.12/6.08kmph ![]()
AT: 3 x 7 min r26/ 3:30 rest (plus warm up and down)
Split Summary === 1) 2.05km - 9:00(4:24/km) 124cal 2) 0.08km - 1:00(12:59/km) 5cal 3) 1.81km - 7:00(3:52/km) 125cal 4) 0.49km - 3:30(7:11/km) 25cal 5) 1.81km - 7:00(3:52/km) 125cal 6) 0.43km - 3:30(8:07/km) 22cal 7) 1.82km - 7:00(3:51/km) 126cal 8) 0.02km - 1:00(41:40/km) 5cal 9) 2km - 9:00(4:30/km) 119cal ![]()
CTXC 60 minute session
Split Summary === 1) 0km - 10:10(0/km) 124/140bpm [INFb/km] 116cal 2) 0km - 48:34(0/km) 141/150bpm [INFb/km] 649cal 3) 0km - 3:48(0/km) 136/141bpm [INFb/km] 40cal ![]() |
Split Summary
=== 1) 1km - 10:24(10:24/km) 105/110bpm [1092b/km] 86cal 57/68rpm 5.77/6.11kmph 2) 0.04km - 22(9:01/km) 106/108bpm [955b/km] 2cal 57/60rpm 6.66/6.11kmph ![]()
Barbell complex of Clean-hang clean-front squat-push press/ 30 sec rest
8 rounds at 30kg 6 rounds at 35kg 4 rounds at 40kg Split Summary === 1) 0km - 39(0/km) 112/129bpm [INFb/km] 5cal 59/61rpm 2) 0km - 29(0/km) 131/132bpm [INFb/km] 6cal 69/76rpm 3) 0km - 37(0/km) 128/135bpm [INFb/km] 7cal 61/61rpm 4) 0km - 30(0/km) 134/136bpm [INFb/km] 6cal 61/61rpm 5) 0km - 36(0/km) 129/137bpm [INFb/km] 7cal 78/95rpm 6) 0km - 30(0/km) 138/139bpm [INFb/km] 6cal 61/61rpm 7) 0km - 40(0/km) 131/140bpm [INFb/km] 7cal 61/61rpm 8) 0km - 29(0/km) 138/141bpm [INFb/km] 6cal 61/61rpm 9) 0km - 38(0/km) 133/142bpm [INFb/km] 8cal 60/61rpm 10) 0km - 30(0/km) 140/143bpm [INFb/km] 6cal 61/61rpm 11) 0km - 33(0/km) 135/143bpm [INFb/km] 7cal 17/17rpm 12) 0km - 30(0/km) 143/145bpm [INFb/km] 7cal 26/61rpm 13) 0km - 36(0/km) 137/146bpm [INFb/km] 7cal 43/66rpm 14) 0km - 29(0/km) 145/148bpm [INFb/km] 6cal 61/61rpm 15) 0km - 36(0/km) 138/147bpm [INFb/km] 7cal 61/61rpm 16) 0km - 30(0/km) 143/149bpm [INFb/km] 7cal 61/61rpm 17) 0km - 52(0/km) 128/136bpm [INFb/km] 10cal 61/61rpm 18) 0km - 30(0/km) 123/128bpm [INFb/km] 4cal 61/61rpm 19) 0km - 41(0/km) 128/141bpm [INFb/km] 7cal 61/66rpm 20) 0km - 29(0/km) 145/146bpm [INFb/km] 6cal 63/66rpm 21) 0km - 38(0/km) 143/150bpm [INFb/km] 9cal 61/61rpm 22) 0km - 30(0/km) 150/152bpm [INFb/km] 7cal 52/62rpm 23) 0km - 46(0/km) 144/150bpm [INFb/km] 10cal 61/62rpm 24) 0km - 29(0/km) 150/152bpm [INFb/km] 7cal 62/62rpm 25) 0km - 45(0/km) 144/150bpm [INFb/km] 10cal 64/69rpm 26) 0km - 30(0/km) 150/152bpm [INFb/km] 7cal 61/62rpm 27) 0km - 48(0/km) 145/151bpm [INFb/km] 11cal 61/62rpm 28) 0km - 29(0/km) 151/153bpm [INFb/km] 7cal 61/61rpm 29) 0km - 48(0/km) 147/156bpm [INFb/km] 11cal 61/61rpm 30) 0km - 30(0/km) 153/157bpm [INFb/km] 7cal 61/61rpm 31) 0km - 1:20(0/km) 131/138bpm [INFb/km] 15cal 61/61rpm 32) 0km - 30(0/km) 118/119bpm [INFb/km] 3cal 61/61rpm 33) 0km - 50(0/km) 131/146bpm [INFb/km] 8cal 57/61rpm 34) 0km - 30(0/km) 149/151bpm [INFb/km] 6cal 56/62rpm 35) 0km - 1:04(0/km) 144/153bpm [INFb/km] 14cal 58/61rpm 36) 0km - 29(0/km) 153/154bpm [INFb/km] 7cal 61/61rpm 37) 0km - 1:18(0/km) 149/153bpm [INFb/km] 18cal 58/61rpm 38) 0km - 29(0/km) 153/154bpm [INFb/km] 7cal 61/61rpm 39) 0km - 1:14(0/km) 148/154bpm [INFb/km] 17cal 60/62rpm 40) 0km - 2(0/km) 155/155bpm [INFb/km] 60/62rpm ![]()
Split Summary
=== 1) 0km - 5:00(0/km) 115/131bpm [INFb/km] 49cal ![]() |
Split Summary
=== 1) 1km - 5:48(5:48/km) 137/142bpm [794b/km] 78cal 10.35/11.49kmph 2) 1km - 6:18(6:18/km) 140/143bpm [881b/km] 86cal 9.53/10.01kmph 3) 1km - 6:24(6:24/km) 139/143bpm [889b/km] 85cal 9.37/10.04kmph 4) 1km - 5:47(5:47/km) 137/141bpm [792b/km] 76cal 10.38/10.71kmph 5) 1km - 6:11(6:11/km) 139/144bpm [859b/km] 80cal 9.71/10.38kmph 6) 0.37km - 2:13(6:05/km) 137/141bpm [834b/km] 27cal 9.85/10.68kmph
Split Summary
=== 1) 0km - 7:46(0/km) 122/132bpm [INFb/km] 86cal 66/80rpm ![]()
Split Summary
=== 1) 0km - 7:31(0/km) 117/132bpm [INFb/km] 79cal ![]()
5 min easy warm down
Split Summary === 1) 1.07km - 5:07(4:46/km) 60cal ![]()
2km TT: set pace boat as rerow of the August and was more able to pace effectively. ROlled over the line rather than powering through it, though. Still plenty of work to do.
Split Summary === 1) 2km - 7:19(3:40/km) 145cal ![]()
Pre-2k warm up
Split Summary === 1) 4.01km - 17:36(4:23/km) 240cal ![]() |
Sun 3rd Sep
Sep 3
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Mon 4th Sep
Sep 4
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Tue 5th Sep
Sep 5
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Wed 6th Sep
Sep 6
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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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10 x 1 min on/ 1 min off, 5 min warm down
Split Summary === 1) 0km - 20:00(0/km) 135/150bpm [INFb/km] 266cal 2) 0km - 1:00(0/km) 142/149bpm [INFb/km] 14cal 3) 0km - 4:01(0/km) 135/140bpm [INFb/km] 51cal ![]()
Building to a 1Rm clean
(Previous 1rm was 53.5kg but using the old 1inch bar and plates.) 5 x 25kg 5 x 30kg 5 x 35kg 5 x 40kg 3 x 45kg 1 x 50kg 1 x 55kg 1 x 57.5kg 1 x 60kg 1 x 65kg Split Summary === 1) 0km - 23(0/km) 112/118bpm [INFb/km] 2cal 63/66rpm 2) 0km - 1:11(0/km) 116/123bpm [INFb/km] 11cal 54/61rpm 3) 0km - 1:17(0/km) 117/127bpm [INFb/km] 13cal 58/61rpm 4) 0km - 23(0/km) 119/126bpm [INFb/km] 4cal 58/61rpm 5) 0km - 1:02(0/km) 123/132bpm [INFb/km] 11cal 61/63rpm 6) 0km - 23(0/km) 122/130bpm [INFb/km] 4cal 61/61rpm 7) 0km - 1:06(0/km) 126/134bpm [INFb/km] 12cal 57/61rpm 8) 0km - 17(0/km) 114/120bpm [INFb/km] 2cal 61/61rpm 9) 0km - 1:33(0/km) 120/129bpm [INFb/km] 16cal 61/62rpm 10) 0km - 1:30(0/km) 118/128bpm [INFb/km] 14cal 61/61rpm 11) 0km - 1:38(0/km) 115/127bpm [INFb/km] 14cal 61/84rpm 12) 0km - 2:08(0/km) 106/118bpm [INFb/km] 14cal 61/69rpm 13) 0km - 31(0/km) 106/113bpm [INFb/km] 3cal 60/61rpm 14) 0km - 2:54(0/km) 103/113bpm [INFb/km] 16cal 61/63rpm 15) 0km - 49(0/km) 104/112bpm [INFb/km] 4cal 61/61rpm 16) 0km - 2:15(0/km) 97/110bpm [INFb/km] 10cal 61/62rpm 17) 0km - 23(0/km) 91/94bpm [INFb/km] 1cal 61/61rpm ![]()
500 single unders
40 slamball cleans 12kg 30 sandbag back squats 20kg 20 press ups 10 deadlifts 65kg 20 press ups 30 sandbag back squats 40 slamball cleans 500 single unders Split Summary === 1) 0km - 4:14(0/km) 113/121bpm [INFb/km] 40cal 68/75rpm 2) 0km - 2:50(0/km) 128/133bpm [INFb/km] 34cal 48/74rpm 3) 0km - 2:49(0/km) 124/131bpm [INFb/km] 31cal 59/61rpm 4) 0km - 2:07(0/km) 123/133bpm [INFb/km] 22cal 60/61rpm 5) 0km - 1:11(0/km) 118/129bpm [INFb/km] 11cal 61/61rpm 6) 0km - 2:18(0/km) 126/133bpm [INFb/km] 24cal 54/61rpm 7) 0km - 3:16(0/km) 138/144bpm [INFb/km] 42cal 62/76rpm 8) 0km - 5:09(0/km) 134/143bpm [INFb/km] 63cal 66/76rpm 9) 0km - 0(0/km) 134/143bpm [INFb/km] 63cal 66/76rpm ![]() |
10 rounds:
20-19-18 etc abmat sit ups 5 curls each arm 10kg Split Summary === 1) 0km - 1:22(0/km) 103/117bpm [INFb/km] 10cal 61/61rpm 2) 0km - 1:23(0/km) 108/118bpm [INFb/km] 12cal 56/61rpm 3) 0km - 1:23(0/km) 106/119bpm [INFb/km] 11cal 54/61rpm 4) 0km - 1:26(0/km) 109/119bpm [INFb/km] 12cal 59/63rpm 5) 0km - 1:18(0/km) 107/117bpm [INFb/km] 10cal 53/64rpm 6) 0km - 1:14(0/km) 108/118bpm [INFb/km] 10cal 55/63rpm 7) 0km - 1:23(0/km) 107/117bpm [INFb/km] 11cal 59/61rpm 8) 0km - 1:17(0/km) 108/119bpm [INFb/km] 10cal 55/74rpm 9) 0km - 1:14(0/km) 110/119bpm [INFb/km] 9cal 53/74rpm 10) 0km - 1:11(0/km) 108/119bpm [INFb/km] 9cal 55/72rpm 11) 0km - 0(0/km) 108/119bpm [INFb/km] 9cal 55/72rpm ![]()
Deadlift 91, 92, 93, 93.5, 94.5
Clean 5 x 5 @ 55kg Strict overhead press 34.5, 35.5, 35.5, 36, 36 5 x 6 pull ups Split Summary === 1) 0km - 25(0/km) 99/111bpm [INFb/km] 2cal 60/61rpm 2) 0km - 1:45(0/km) 103/115bpm [INFb/km] 14cal 61/61rpm 3) 0km - 22(0/km) 95/111bpm [INFb/km] 2cal 62/64rpm 4) 0km - 1:45(0/km) 104/118bpm [INFb/km] 14cal 61/61rpm 5) 0km - 26(0/km) 100/113bpm [INFb/km] 2cal 61/61rpm 6) 0km - 1:45(0/km) 106/119bpm [INFb/km] 14cal 61/62rpm 7) 0km - 24(0/km) 100/113bpm [INFb/km] 2cal 61/61rpm 8) 0km - 1:44(0/km) 105/118bpm [INFb/km] 13cal 61/61rpm 9) 0km - 26(0/km) 97/114bpm [INFb/km] 2cal 61/61rpm 10) 0km - 1:44(0/km) 112/126bpm [INFb/km] 15cal 61/62rpm 11) 0km - 35(0/km) 124/137bpm [INFb/km] 6cal 61/61rpm 12) 0km - 1:44(0/km) 121/137bpm [INFb/km] 17cal 61/61rpm 13) 0km - 26(0/km) 115/133bpm [INFb/km] 3cal 62/67rpm 14) 0km - 1:44(0/km) 113/137bpm [INFb/km] 15cal 61/62rpm 15) 0km - 30(0/km) 118/136bpm [INFb/km] 4cal 61/61rpm 16) 0km - 1:44(0/km) 110/138bpm [INFb/km] 13cal 61/61rpm 17) 0km - 28(0/km) 112/133bpm [INFb/km] 3cal 61/61rpm 18) 0km - 1:44(0/km) 116/139bpm [INFb/km] 15cal 61/61rpm 19) 0km - 34(0/km) 120/135bpm [INFb/km] 5cal 61/61rpm 20) 0km - 1:44(0/km) 110/138bpm [INFb/km] 12cal 61/61rpm 21) 0km - 19(0/km) 105/115bpm [INFb/km] 1cal 61/61rpm 22) 0km - 1:44(0/km) 101/115bpm [INFb/km] 9cal 60/61rpm 23) 0km - 24(0/km) 102/118bpm [INFb/km] 2cal 61/61rpm 24) 0km - 1:44(0/km) 92/118bpm [INFb/km] 7cal 61/61rpm 25) 0km - 21(0/km) 105/116bpm [INFb/km] 2cal 61/61rpm 26) 0km - 1:44(0/km) 99/116bpm [INFb/km] 9cal 61/61rpm 27) 0km - 24(0/km) 102/114bpm [INFb/km] 2cal 60/61rpm 28) 0km - 1:44(0/km) 91/114bpm [INFb/km] 6cal 60/61rpm 29) 0km - 23(0/km) 102/115bpm [INFb/km] 1cal 61/61rpm 30) 0km - 0(0/km) 116/116bpm [INFb/km] 61/61rpm 31) 0km - 1:20(0/km) 101/116bpm [INFb/km] 7cal 63/73rpm 32) 0km - 1:00(0/km) 89/93bpm [INFb/km] 3cal 61/61rpm 33) 0km - 20(0/km) 93/108bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:44(0/km) 95/114bpm [INFb/km] 7cal 61/62rpm 35) 0km - 16(0/km) 91/103bpm [INFb/km] 61/61rpm 36) 0km - 1:44(0/km) 97/111bpm [INFb/km] 7cal 61/61rpm 37) 0km - 17(0/km) 94/107bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:44(0/km) 99/113bpm [INFb/km] 8cal 61/62rpm 39) 0km - 16(0/km) 97/106bpm [INFb/km] 1cal 61/61rpm 40) 0km - 0(0/km) 97/106bpm [INFb/km] 1cal 61/61rpm ![]()
10 rounds:
6 burpees 6 kb swings 6kg 6 air squats Split Summary === 1) 0km - 1:05(0/km) 105/121bpm [INFb/km] 8cal 46/76rpm 2) 0km - 1:12(0/km) 124/128bpm [INFb/km] 14cal 58/74rpm 3) 0km - 1:08(0/km) 127/131bpm [INFb/km] 13cal 53/70rpm 4) 0km - 1:11(0/km) 129/132bpm [INFb/km] 14cal 53/67rpm 5) 0km - 1:12(0/km) 130/133bpm [INFb/km] 15cal 58/70rpm 6) 0km - 1:09(0/km) 133/137bpm [INFb/km] 14cal 59/67rpm 7) 0km - 1:13(0/km) 134/136bpm [INFb/km] 16cal 49/70rpm 8) 0km - 1:13(0/km) 133/136bpm [INFb/km] 15cal 72/88rpm 9) 0km - 1:04(0/km) 137/142bpm [INFb/km] 14cal 57/77rpm 10) 0km - 1:04(0/km) 140/142bpm [INFb/km] 14cal 57/72rpm 11) 0km - 0(0/km) 142/142bpm [INFb/km] 76/76rpm ![]()
TR: 4 x 3 min @ r28/ 3 min rest (plus warm up and down)
Split Summary === 1) 2.03km - 9:00(4:27/km) 121cal 2) 0.1km - 1:00(9:43/km) 6cal 3) 0.82km - 3:00(3:41/km) 60cal 4) 0.39km - 3:00(7:37/km) 20cal 5) 0.81km - 3:00(3:42/km) 59cal 6) 0.4km - 3:00(7:33/km) 20cal 7) 0.81km - 3:00(3:42/km) 59cal 8) 0.35km - 3:00(8:36/km) 19cal 9) 0.81km - 3:00(3:42/km) 59cal 10) 0.03km - 1:00(34:29/km) 5cal 11) 1.98km - 9:00(4:33/km) 116cal ![]() |
Split Summary
=== 1) 0km - 44(0/km) 105/108bpm [INFb/km] 5cal 61/61rpm 2) 0km - 1:41(0/km) 97/116bpm [INFb/km] 12cal 61/61rpm 3) 0km - 44(0/km) 105/110bpm [INFb/km] 5cal 61/61rpm 4) 0km - 1:35(0/km) 96/116bpm [INFb/km] 11cal 61/61rpm 5) 0km - 48(0/km) 104/111bpm [INFb/km] 6cal 61/61rpm ![]()
Split Summary
=== 1) 1km - 6:14(6:14/km) 135/139bpm [841b/km] 85cal 9.64/10.85kmph 2) 1km - 6:49(6:49/km) 139/144bpm [947b/km] 92cal 8.81/10.38kmph 3) 1km - 6:37(6:37/km) 138/145bpm [914b/km] 88cal 9.06/9.81kmph 4) 1km - 6:14(6:14/km) 132/139bpm [822b/km] 75cal 9.63/10.41kmph 5) 1km - 6:09(6:09/km) 134/140bpm [824b/km] 73cal 9.76/10.35kmph 6) 1km - 6:14(6:14/km) 135/139bpm [841b/km] 75cal 9.63/10.31kmph 7) 1km - 6:26(6:26/km) 133/139bpm [855b/km] 73cal 9.33/10.11kmph 8) 1km - 6:07(6:07/km) 133/136bpm [813b/km] 67cal 9.81/10.04kmph 9) 1km - 6:39(6:39/km) 134/137bpm [890b/km] 74cal 9.03/9.81kmph 10) 0.2km - 1:13(6:07/km) 133/135bpm [813b/km] 12cal 9.82/9.61kmph 5th Sep 2023, 9:08pm
Fenland Flier wrote: Nice pacing. 5th Sep 2023, 9:26pm
Badger wrote: Looking good :)![]()
Split Summary
=== 1) 0km - 18:43(0/km) 120/132bpm [INFb/km] 198cal 67/121rpm ![]()
Split Summary
=== 1) 0km - 10:01(0/km) 120/137bpm [INFb/km] 111cal ![]()
Lower back physio and general mobility
Split Summary === 1) 0km - 32:39(0/km) 76/97bpm [INFb/km] 94cal 60/62rpm ![]() |
Split Summary
=== 1) 0km - 18:44(0/km) 63/98bpm [INFb/km] 38cal 60/61rpm ![]() |
Split Summary
=== 1) 1km - 11:00(11:00/km) 104/117bpm [1144b/km] 91cal 56/60rpm 5.45/6.11kmph 2) 0.22km - 3:51(17:13/km) 94/114bpm [1619b/km] 23cal 56/60rpm 3.48/6.01kmph ![]()
Split Summary
=== 1) 0km - 15:34(0/km) 89/104bpm [INFb/km] 70cal 61/61rpm ![]()
Deadlift 92, 93, 93.5, 94.5, 95.5
Back squat 61, 63.5, 66, 68.5, 69.5 Bench press 49.5, 51, 52, 53, 53.5 Pull ups 7, 7, 7, 6, 6 Split Summary === 1) 0km - 22(0/km) 104/115bpm [INFb/km] 2cal 61/61rpm 2) 0km - 1:44(0/km) 115/128bpm [INFb/km] 16cal 61/62rpm 3) 0km - 24(0/km) 106/117bpm [INFb/km] 2cal 61/61rpm 4) 0km - 1:44(0/km) 117/126bpm [INFb/km] 17cal 61/61rpm 5) 0km - 31(0/km) 103/116bpm [INFb/km] 3cal 67/93rpm 6) 0km - 1:44(0/km) 117/125bpm [INFb/km] 17cal 61/62rpm 7) 0km - 23(0/km) 107/118bpm [INFb/km] 2cal 57/61rpm 8) 0km - 1:45(0/km) 118/128bpm [INFb/km] 17cal 54/62rpm 9) 0km - 21(0/km) 110/120bpm [INFb/km] 2cal 54/62rpm 10) 0km - 1:45(0/km) 122/136bpm [INFb/km] 18cal 61/61rpm 11) 0km - 1:59(0/km) 117/126bpm [INFb/km] 18cal 61/64rpm 12) 0km - 1:45(0/km) 118/131bpm [INFb/km] 16cal 61/61rpm 13) 0km - 26(0/km) 112/119bpm [INFb/km] 3cal 61/61rpm 14) 0km - 1:45(0/km) 118/132bpm [INFb/km] 16cal 61/62rpm 15) 0km - 32(0/km) 111/124bpm [INFb/km] 3cal 61/61rpm 16) 0km - 1:44(0/km) 118/135bpm [INFb/km] 15cal 61/61rpm 17) 0km - 30(0/km) 112/122bpm [INFb/km] 3cal 61/61rpm 18) 0km - 1:45(0/km) 119/134bpm [INFb/km] 15cal 60/61rpm 19) 0km - 30(0/km) 115/126bpm [INFb/km] 3cal 63/78rpm 20) 0km - 1:44(0/km) 118/132bpm [INFb/km] 14cal 61/61rpm 21) 0km - 1:42(0/km) 111/120bpm [INFb/km] 11cal 58/62rpm 22) 0km - 1:45(0/km) 108/118bpm [INFb/km] 11cal 61/61rpm 23) 0km - 20(0/km) 99/115bpm [INFb/km] 1cal 61/61rpm 24) 0km - 1:44(0/km) 109/115bpm [INFb/km] 11cal 61/62rpm 25) 0km - 26(0/km) 101/111bpm [INFb/km] 2cal 61/61rpm 26) 0km - 1:45(0/km) 108/116bpm [INFb/km] 10cal 61/66rpm 27) 0km - 41(0/km) 105/112bpm [INFb/km] 3cal 61/61rpm 28) 0km - 1:44(0/km) 107/114bpm [INFb/km] 10cal 61/61rpm 29) 0km - 32(0/km) 106/112bpm [INFb/km] 2cal 61/61rpm 30) 0km - 1:45(0/km) 106/112bpm [INFb/km] 9cal 60/61rpm 31) 0km - 17(0/km) 107/119bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:44(0/km) 117/126bpm [INFb/km] 14cal 62/67rpm 33) 0km - 21(0/km) 106/115bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:45(0/km) 105/123bpm [INFb/km] 9cal 60/61rpm 35) 0km - 15(0/km) 104/118bpm [INFb/km] 1cal 61/61rpm 36) 0km - 1:45(0/km) 109/126bpm [INFb/km] 10cal 61/61rpm 37) 0km - 18(0/km) 107/116bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:45(0/km) 106/121bpm [INFb/km] 9cal 61/61rpm 39) 0km - 22(0/km) 104/113bpm [INFb/km] 1cal 61/61rpm 40) 0km - 0(0/km) 104/113bpm [INFb/km] 1cal 61/61rpm ![]()
10 rounds
80 single unders 8 kettle bell swings 6kg Split Summary === 1) 0km - 59(0/km) 110/121bpm [INFb/km] 8cal 68/72rpm 2) 0km - 1:04(0/km) 125/127bpm [INFb/km] 12cal 61/71rpm 3) 0km - 1:16(0/km) 124/127bpm [INFb/km] 14cal 64/72rpm 4) 0km - 1:11(0/km) 127/129bpm [INFb/km] 14cal 64/82rpm 5) 0km - 1:12(0/km) 129/132bpm [INFb/km] 14cal 58/80rpm 6) 0km - 1:08(0/km) 129/132bpm [INFb/km] 13cal 62/88rpm 7) 0km - 1:10(0/km) 130/132bpm [INFb/km] 14cal 64/84rpm 8) 0km - 1:34(0/km) 131/133bpm [INFb/km] 19cal 67/84rpm 9) 0km - 1:29(0/km) 133/136bpm [INFb/km] 18cal 63/85rpm 10) 0km - 1:13(0/km) 133/136bpm [INFb/km] 15cal 63/87rpm 11) 0km - 0(0/km) 133/136bpm [INFb/km] 15cal 63/87rpm ![]()
UT2: 20/15/10/5 min @ r18/ 1 min rest
Split Summary === 1) 4.55km - 20:00(4:24/km) 275cal 2) 0.06km - 1:00(18:11/km) 5cal 3) 3.43km - 15:00(4:23/km) 208cal 4) 0.03km - 1:00(38:28/km) 5cal 5) 2.27km - 10:00(4:25/km) 137cal 6) 0.02km - 1:00(50:00/km) 5cal 7) 1.14km - 5:00(4:23/km) 69cal ![]() |
Split Summary
=== 1) 1km - 6:27(6:27/km) 136/143bpm [877b/km] 87cal 9.3/11.22kmph 2) 1km - 6:23(6:23/km) 140/145bpm [893b/km] 89cal 9.4/10.14kmph 3) 1km - 6:29(6:29/km) 141/144bpm [914b/km] 90cal 9.26/9.84kmph 4) 1km - 6:32(6:32/km) 140/144bpm [914b/km] 89cal 9.19/9.64kmph 5) 1km - 6:11(6:11/km) 138/141bpm [853b/km] 81cal 9.71/10.75kmph 6) 0.2km - 1:24(7:09/km) 139/142bpm [993b/km] 18cal 8.4/10.11kmph ![]()
Split Summary
=== 1) 0km - 18:52(0/km) 124/136bpm [INFb/km] 216cal 59/119rpm ![]()
Split Summary
=== 1) 0km - 5:01(0/km) 121/137bpm [INFb/km] 57cal ![]()
Split Summary
=== 1) 1.45km - 4:05(2:49/km) 135/142bpm [381b/km] 55cal 21.28/29.09kmph ![]()
AT: 3 x 8 min @ r26/ 4 min rest (plus warm up and down)
Split Summary === 1) 2.04km - 9:00(4:25/km) 122cal 2) 0.07km - 1:00(15:09/km) 5cal 3) 2.06km - 8:00(3:53/km) 142cal 4) 0.55km - 4:00(7:18/km) 28cal 5) 2.03km - 8:00(3:57/km) 137cal 6) 0.44km - 4:00(9:10/km) 24cal 7) 2.02km - 8:00(3:58/km) 136cal 8) 0.02km - 1:00(55:33/km) 5cal 9) 1.94km - 9:00(4:38/km) 112cal ![]() |
Split Summary
=== 1) 0km - 27:27(0/km) 85/106bpm [INFb/km] 102cal 60/62rpm ![]()
5 rounds of grind:
20 slamball cleans 12kg 18 abmat sit ups 16 lunges (9kg slamball) 14 kb swings 6kg 12 press ups 10 front squats 20kg sandbag 8 deadlifts 65kg 6 pull ups 4 cleans 45kg 2 wall walks Split Summary === 1) 0km - 7:35(0/km) 117/132bpm [INFb/km] 76cal 59/87rpm 2) 0km - 29(0/km) 116/120bpm [INFb/km] 4cal 61/61rpm 3) 0km - 7:31(0/km) 128/140bpm [INFb/km] 87cal 59/89rpm 4) 0km - 30(0/km) 129/131bpm [INFb/km] 5cal 62/64rpm 5) 0km - 8:49(0/km) 133/142bpm [INFb/km] 106cal 53/82rpm 6) 0km - 29(0/km) 134/139bpm [INFb/km] 6cal 61/61rpm 7) 0km - 10:19(0/km) 134/144bpm [INFb/km] 121cal 59/84rpm 8) 0km - 30(0/km) 132/138bpm [INFb/km] 5cal 59/61rpm 9) 0km - 10:56(0/km) 135/144bpm [INFb/km] 122cal 60/81rpm ![]() |
Sun 10th Sep
Sep 10
|
Mon 11th Sep
Sep 11
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Tue 12th Sep
Sep 12
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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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UT1: abandoned half way through a planned 3 x 12 min @ r20. Just too hot!
Split Summary === 1) 2.02km - 9:00(4:27/km) 121cal 2) 0.08km - 1:00(12:49/km) 5cal 3) 2.87km - 12:00(4:11/km) 182cal 4) 0.18km - 2:00(11:22/km) 11cal 5) 1.43km - 6:06(4:16/km) 89cal ![]() |
30-27-24-21-18-15-12-9-6-3
Calories bike Reps of air squats Split Summary === 1) 0km - 3:22(0/km) 124/133bpm [INFb/km] 38cal 47/70rpm 2) 0km - 3:11(0/km) 136/140bpm [INFb/km] 42cal 44/61rpm 3) 0km - 2:52(0/km) 139/143bpm [INFb/km] 39cal 49/62rpm 4) 0km - 2:35(0/km) 142/147bpm [INFb/km] 36cal 49/61rpm 5) 0km - 2:07(0/km) 143/146bpm [INFb/km] 29cal 49/69rpm 6) 0km - 1:47(0/km) 146/148bpm [INFb/km] 25cal 58/68rpm 7) 0km - 1:27(0/km) 146/148bpm [INFb/km] 20cal 50/64rpm 8) 0km - 1:10(0/km) 144/145bpm [INFb/km] 16cal 61/61rpm 9) 0km - 44(0/km) 145/147bpm [INFb/km] 10cal 42/61rpm 10) 0km - 24(0/km) 146/147bpm [INFb/km] 5cal 51/60rpm 11) 0km - 0(0/km) 146/147bpm [INFb/km] 5cal 51/60rpm ![]()
10 RFT:
80 single unders 8 press ups 8 cleans 35kg Split Summary === 1) 0km - 2:17(0/km) 104/126bpm [INFb/km] 18cal 65/76rpm 2) 0km - 1:53(0/km) 123/135bpm [INFb/km] 21cal 65/70rpm 3) 0km - 1:56(0/km) 129/139bpm [INFb/km] 23cal 63/70rpm 4) 0km - 2:04(0/km) 132/142bpm [INFb/km] 26cal 64/68rpm 5) 0km - 1:52(0/km) 136/144bpm [INFb/km] 24cal 65/70rpm 6) 0km - 1:58(0/km) 139/146bpm [INFb/km] 26cal 64/70rpm 7) 0km - 2:13(0/km) 138/147bpm [INFb/km] 28cal 63/67rpm 8) 0km - 2:14(0/km) 140/147bpm [INFb/km] 30cal 63/68rpm 9) 0km - 2:13(0/km) 137/146bpm [INFb/km] 28cal 62/69rpm 10) 0km - 2:05(0/km) 141/148bpm [INFb/km] 28cal 63/69rpm 11) 0km - 0(0/km) 141/148bpm [INFb/km] 28cal 63/69rpm ![]() |
Split Summary
=== 1) 1km - 6:07(6:07/km) 135/145bpm [826b/km] 80cal 9.81/11.66kmph 2) 1km - 6:09(6:09/km) 139/145bpm [856b/km] 84cal 9.75/10.31kmph 3) 1km - 6:08(6:08/km) 141/146bpm [864b/km] 84cal 9.78/10.35kmph 4) 1km - 6:14(6:14/km) 139/144bpm [866b/km] 82cal 9.63/11.66kmph 5) 1km - 5:43(5:43/km) 139/141bpm [795b/km] 76cal 10.49/10.85kmph 6) 1km - 6:03(6:03/km) 138/145bpm [836b/km] 78cal 9.9/10.52kmph 7) 1km - 6:05(6:05/km) 138/142bpm [839b/km] 76cal 9.87/10.41kmph 8) 1km - 6:10(6:10/km) 136/140bpm [839b/km] 71cal 9.72/10.41kmph 9) 0.12km - 42(6:00/km) 131/132bpm [786b/km] 6cal 9.99/10.41kmph
Split Summary
=== 1) 0km - 16:32(0/km) 118/134bpm [INFb/km] 163cal 64/79rpm ![]()
Split Summary
=== 1) 0km - 5:01(0/km) 115/130bpm [INFb/km] 51cal ![]()
UT2: 4 x 10 min @ r18/ 1 min rest
Not feeling 100% and the HRV App said to limit intensity so AN session postponed until later in the week and I did this. Split Summary === 1) 2.26km - 10:00(4:26/km) 135cal 2) 0.05km - 1:00(21:33/km) 5cal 3) 2.26km - 10:00(4:25/km) 136cal 4) 0.07km - 1:00(13:50/km) 5cal 5) 2.28km - 10:00(4:24/km) 138cal 6) 0.02km - 1:00(1:03:42/km) 5cal 7) 2.28km - 10:00(4:24/km) 138cal ![]() |
Split Summary
=== 1) 0km - 5:01(0/km) 118/132bpm [INFb/km] 52cal ![]()
10 rounds:
20 abmat sit ups 6 curls each arm (10kg dumbbell) Split Summary === 1) 0km - 1:29(0/km) 96/112bpm [INFb/km] 10cal 55/61rpm 2) 0km - 1:38(0/km) 100/111bpm [INFb/km] 11cal 52/61rpm 3) 0km - 1:41(0/km) 98/113bpm [INFb/km] 11cal 61/61rpm 4) 0km - 1:39(0/km) 99/114bpm [INFb/km] 11cal 53/61rpm 5) 0km - 1:55(0/km) 98/112bpm [INFb/km] 11cal 55/61rpm 6) 0km - 1:47(0/km) 99/110bpm [INFb/km] 11cal 49/61rpm 7) 0km - 1:43(0/km) 100/112bpm [INFb/km] 10cal 51/72rpm 8) 0km - 1:44(0/km) 101/110bpm [INFb/km] 11cal 51/72rpm 9) 0km - 1:40(0/km) 102/115bpm [INFb/km] 10cal 55/74rpm 10) 0km - 1:49(0/km) 101/115bpm [INFb/km] 11cal 55/61rpm 11) 0km - 0(0/km) 101/115bpm [INFb/km] 11cal 55/61rpm ![]()
Back squats 63.5, 66, 68.5, 69.5, 71
Cleans 5 x 5 @ 55kg Strict OHP 34.5, 35.5, 36, 36, 37 Pull ups 5 x 7 reps Split Summary === 1) 0km - 29(0/km) 99/110bpm [INFb/km] 2cal 61/61rpm 2) 0km - 1:44(0/km) 93/114bpm [INFb/km] 10cal 61/61rpm 3) 0km - 31(0/km) 96/109bpm [INFb/km] 3cal 61/61rpm 4) 0km - 1:44(0/km) 98/116bpm [INFb/km] 11cal 60/61rpm 5) 0km - 28(0/km) 100/112bpm [INFb/km] 3cal 61/61rpm 6) 0km - 1:44(0/km) 96/116bpm [INFb/km] 11cal 64/78rpm 7) 0km - 30(0/km) 99/115bpm [INFb/km] 3cal 61/61rpm 8) 0km - 1:44(0/km) 101/118bpm [INFb/km] 12cal 59/61rpm 9) 0km - 37(0/km) 102/120bpm [INFb/km] 4cal 61/61rpm 10) 0km - 1:44(0/km) 105/120bpm [INFb/km] 12cal 61/64rpm 11) 0km - 37(0/km) 111/131bpm [INFb/km] 4cal 64/70rpm 12) 0km - 1:45(0/km) 109/131bpm [INFb/km] 14cal 60/61rpm 13) 0km - 30(0/km) 107/125bpm [INFb/km] 3cal 60/61rpm 14) 0km - 1:45(0/km) 108/131bpm [INFb/km] 14cal 61/61rpm 15) 0km - 30(0/km) 111/130bpm [INFb/km] 3cal 60/61rpm 16) 0km - 1:44(0/km) 109/132bpm [INFb/km] 13cal 61/61rpm 17) 0km - 36(0/km) 109/130bpm [INFb/km] 4cal 61/61rpm 18) 0km - 1:44(0/km) 113/133bpm [INFb/km] 14cal 61/61rpm 19) 0km - 28(0/km) 113/134bpm [INFb/km] 3cal 61/61rpm 20) 0km - 1:45(0/km) 110/136bpm [INFb/km] 13cal 61/61rpm 21) 0km - 26(0/km) 101/112bpm [INFb/km] 2cal 61/61rpm 22) 0km - 1:45(0/km) 95/112bpm [INFb/km] 8cal 61/61rpm 23) 0km - 25(0/km) 99/114bpm [INFb/km] 2cal 61/61rpm 24) 0km - 1:44(0/km) 96/115bpm [INFb/km] 8cal 61/61rpm 25) 0km - 26(0/km) 103/115bpm [INFb/km] 2cal 61/62rpm 26) 0km - 1:45(0/km) 108/117bpm [INFb/km] 11cal 61/63rpm 27) 0km - 23(0/km) 117/121bpm [INFb/km] 3cal 61/61rpm 28) 0km - 1:45(0/km) 98/121bpm [INFb/km] 9cal 61/61rpm 29) 0km - 26(0/km) 104/117bpm [INFb/km] 2cal 61/62rpm 30) 0km - 1:44(0/km) 96/116bpm [INFb/km] 8cal 60/61rpm 31) 0km - 18(0/km) 94/109bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:44(0/km) 96/115bpm [INFb/km] 7cal 61/61rpm 33) 0km - 18(0/km) 95/107bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:44(0/km) 95/114bpm [INFb/km] 7cal 61/61rpm 35) 0km - 21(0/km) 97/107bpm [INFb/km] 1cal 61/61rpm 36) 0km - 1:44(0/km) 100/117bpm [INFb/km] 8cal 61/61rpm 37) 0km - 16(0/km) 98/110bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:44(0/km) 97/117bpm [INFb/km] 8cal 61/61rpm 39) 0km - 20(0/km) 94/109bpm [INFb/km] 1cal 61/61rpm 40) 0km - 0(0/km) 94/109bpm [INFb/km] 1cal 61/61rpm ![]()
Split Summary
=== 1) 0km - 5:42(0/km) 85/106bpm [INFb/km] 22cal 61/61rpm ![]()
10 rounds
8 lunges 8 slamball cleans 9kg Split Summary === 1) 0km - 51(0/km) 92/105bpm [INFb/km] 3cal 42/61rpm 2) 0km - 55(0/km) 112/114bpm [INFb/km] 8cal 56/61rpm 3) 0km - 53(0/km) 115/117bpm [INFb/km] 8cal 61/61rpm 4) 0km - 52(0/km) 115/117bpm [INFb/km] 8cal 61/61rpm 5) 0km - 52(0/km) 118/120bpm [INFb/km] 8cal 61/62rpm 6) 0km - 52(0/km) 120/121bpm [INFb/km] 9cal 61/62rpm 7) 0km - 51(0/km) 120/121bpm [INFb/km] 8cal 56/61rpm 8) 0km - 51(0/km) 121/123bpm [INFb/km] 9cal 61/67rpm 9) 0km - 52(0/km) 124/125bpm [INFb/km] 9cal 61/61rpm 10) 0km - 51(0/km) 123/125bpm [INFb/km] 9cal 61/61rpm 11) 0km - 0(0/km) 123/125bpm [INFb/km] 9cal 61/61rpm ![]()
AN: 4 x 90 sec @ free rate/ 2 min rest (plus warm up and down)
First speedwork session of this plan. Very pleased with the pace (and rates) I was able to hold. Split Summary === 1) 2.25km - 10:00(4:26/km) 135cal 2) 0.06km - 1:00(15:38/km) 5cal 3) 0.43km - 1:30(3:28/km) 34cal 4) 0.32km - 2:00(6:20/km) 16cal 5) 0.44km - 1:30(3:25/km) 35cal 6) 0.27km - 2:00(7:29/km) 14cal 7) 0.44km - 1:30(3:26/km) 35cal 8) 0.23km - 2:00(8:53/km) 12cal 9) 0.44km - 1:30(3:25/km) 35cal 10) 0.24km - 2:00(8:31/km) 12cal 11) 1.97km - 9:00(4:34/km) 116cal ![]() |
Split Summary
=== 1) 0km - 10:51(0/km) 97/110bpm [INFb/km] 64cal 60/61rpm ![]()
8 rounds
80 single unders 8 thrusters 25kg 8 burpees 8 deadlifts 55kg 1 min rest Split Summary === 1) 0km - 2:38(0/km) 121/137bpm [INFb/km] 27cal 62/80rpm 2) 0km - 1:00(0/km) 125/135bpm [INFb/km] 11cal 61/61rpm 3) 0km - 2:39(0/km) 131/144bpm [INFb/km] 32cal 67/80rpm 4) 0km - 59(0/km) 134/144bpm [INFb/km] 12cal 60/61rpm 5) 0km - 2:18(0/km) 137/149bpm [INFb/km] 29cal 62/72rpm 6) 0km - 1:00(0/km) 139/148bpm [INFb/km] 13cal 59/61rpm 7) 0km - 2:34(0/km) 140/151bpm [INFb/km] 33cal 72/124rpm 8) 0km - 59(0/km) 140/148bpm [INFb/km] 13cal 61/61rpm 9) 0km - 2:35(0/km) 143/153bpm [INFb/km] 34cal 64/73rpm 10) 0km - 1:00(0/km) 143/152bpm [INFb/km] 13cal 61/61rpm 11) 0km - 3:16(0/km) 143/154bpm [INFb/km] 43cal 65/73rpm 12) 0km - 1:00(0/km) 139/146bpm [INFb/km] 13cal 61/61rpm 13) 0km - 3:21(0/km) 141/152bpm [INFb/km] 42cal 64/70rpm 14) 0km - 59(0/km) 141/146bpm [INFb/km] 12cal 61/61rpm 15) 0km - 3:43(0/km) 139/151bpm [INFb/km] 46cal 63/70rpm 16) 0km - 0(0/km) 139/151bpm [INFb/km] 46cal 63/70rpm ![]()
Split Summary
=== 1) 0km - 30:00(0/km) 131/146bpm [INFb/km] 374cal ![]() |
Split Summary
=== 1) 0km - 49(0/km) 108/113bpm [INFb/km] 6cal 2) 0km - 1:31(0/km) 105/118bpm [INFb/km] 12cal 61/61rpm 3) 0km - 54(0/km) 107/113bpm [INFb/km] 7cal 61/61rpm 4) 0km - 54(0/km) 108/118bpm [INFb/km] 7cal 61/61rpm 5) 0km - 55(0/km) 106/114bpm [INFb/km] 7cal 61/61rpm ![]()
Split Summary
=== 1) 1km - 6:12(6:12/km) 142/148bpm [880b/km] 86cal 9.68/11.42kmph 2) 1km - 6:23(6:23/km) 145/149bpm [927b/km] 92cal 9.39/10.18kmph 3) 1km - 6:06(6:06/km) 142/150bpm [867b/km] 84cal 9.83/10.45kmph 4) 1km - 5:58(5:58/km) 139/144bpm [829b/km] 77cal 10.06/10.55kmph 5) 1km - 6:00(6:00/km) 141/144bpm [847b/km] 79cal 9.99/10.21kmph 6) 1km - 5:47(5:47/km) 140/143bpm [809b/km] 75cal 10.39/10.61kmph 7) 1km - 5:57(5:57/km) 141/143bpm [840b/km] 77cal 10.07/10.65kmph 8) 1km - 6:08(6:08/km) 140/144bpm [858b/km] 77cal 9.78/10.28kmph 9) 1km - 6:16(6:16/km) 142/144bpm [891b/km] 79cal 9.57/10.52kmph 10) 1km - 6:14(6:14/km) 140/144bpm [873b/km] 73cal 9.62/10.25kmph 11) 0.31km - 1:49(5:50/km) 136/139bpm [793b/km] 19cal 10.29/10.52kmph 15th Sep 2023, 7:38pm
GregP wrote: Blimey and if you will Charlie.15th Sep 2023, 7:44pm
Nellers wrote: First time past 10k since I donβt even remember when! Felt great at 8 and a bit and just decided to keep going! Loved it!15th Sep 2023, 8:00pm
GregP wrote: Marvellous. Really pleased to see15th Sep 2023, 8:10pm
Fenland Flier wrote: Fantastic stuff Nellers, really pleased for you. 15th Sep 2023, 8:11pm
Nellers wrote: Thanks guys.![]()
Split Summary
=== 1) 0km - 21:27(0/km) 130/142bpm [INFb/km] 257cal 62/121rpm ![]()
Split Summary
=== 1) 0km - 7:31(0/km) 126/139bpm [INFb/km] 89cal ![]()
TR: 4 x 3 min @ r28-30/ 3 min rest (plus warm up and down)
Split Summary === 1) 2.03km - 9:00(4:25/km) 122cal 2) 0.02km - 1:00(45:27/km) 5cal 3) 0.82km - 3:00(3:39/km) 61cal 4) 0.45km - 3:00(6:40/km) 23cal 5) 0.82km - 3:00(3:40/km) 60cal 6) 0.34km - 3:00(8:46/km) 18cal 7) 0.82km - 3:00(3:39/km) 61cal 8) 0.33km - 3:00(9:09/km) 18cal 9) 0.83km - 3:00(3:38/km) 62cal 10) 0.03km - 1:00(30:18/km) 5cal 11) 2.01km - 9:00(4:29/km) 119cal ![]() |
7 rounds:
10 anchored leg raises 10 dumbbell thrusters 2 x 7.5kg Split Summary === 1) 0km - 1:20(0/km) 100/123bpm [INFb/km] 8cal 61/61rpm 2) 0km - 1:38(0/km) 116/128bpm [INFb/km] 16cal 59/61rpm 3) 0km - 1:37(0/km) 120/130bpm [INFb/km] 17cal 61/61rpm 4) 0km - 1:37(0/km) 116/131bpm [INFb/km] 15cal 58/61rpm 5) 0km - 1:55(0/km) 118/133bpm [INFb/km] 18cal 46/62rpm 6) 0km - 1:41(0/km) 118/132bpm [INFb/km] 16cal 61/61rpm 7) 0km - 0(0/km) 131/131bpm [INFb/km] 61/61rpm 8) 0km - 2:04(0/km) 116/134bpm [INFb/km] 19cal 61/61rpm 9) 0km - 0(0/km) 116/134bpm [INFb/km] 19cal 61/61rpm ![]()
Deadlift 92, 93, 93.5, 94.5, 95.5
Cleans 5 x 5 @ 55kg Bench press 49.5, 51, 52, 53, 53.5 Pull ups 5 x 7 reps Split Summary === 1) 0km - 22(0/km) 98/110bpm [INFb/km] 1cal 61/61rpm 2) 0km - 1:44(0/km) 108/120bpm [INFb/km] 14cal 60/61rpm 3) 0km - 26(0/km) 100/112bpm [INFb/km] 2cal 61/61rpm 4) 0km - 1:44(0/km) 108/119bpm [INFb/km] 14cal 61/62rpm 5) 0km - 31(0/km) 102/113bpm [INFb/km] 3cal 61/61rpm 6) 0km - 1:45(0/km) 110/121bpm [INFb/km] 15cal 61/61rpm 7) 0km - 32(0/km) 99/112bpm [INFb/km] 3cal 61/61rpm 8) 0km - 1:44(0/km) 109/120bpm [INFb/km] 14cal 60/61rpm 9) 0km - 38(0/km) 102/113bpm [INFb/km] 4cal 61/61rpm 10) 0km - 1:45(0/km) 112/126bpm [INFb/km] 14cal 61/61rpm 11) 0km - 47(0/km) 119/132bpm [INFb/km] 7cal 61/62rpm 12) 0km - 1:45(0/km) 119/134bpm [INFb/km] 17cal 57/61rpm 13) 0km - 31(0/km) 117/133bpm [INFb/km] 4cal 57/61rpm 14) 0km - 1:44(0/km) 114/135bpm [INFb/km] 15cal 61/61rpm 15) 0km - 44(0/km) 114/130bpm [INFb/km] 5cal 61/61rpm 16) 0km - 1:44(0/km) 111/135bpm [INFb/km] 14cal 61/61rpm 17) 0km - 39(0/km) 116/132bpm [INFb/km] 5cal 61/61rpm 18) 0km - 1:45(0/km) 107/134bpm [INFb/km] 12cal 61/64rpm 19) 0km - 50(0/km) 113/131bpm [INFb/km] 6cal 61/61rpm 20) 0km - 1:45(0/km) 110/133bpm [INFb/km] 13cal 61/61rpm 21) 0km - 26(0/km) 103/111bpm [INFb/km] 2cal 61/61rpm 22) 0km - 1:44(0/km) 102/108bpm [INFb/km] 9cal 60/61rpm 23) 0km - 31(0/km) 101/107bpm [INFb/km] 2cal 61/62rpm 24) 0km - 1:45(0/km) 102/107bpm [INFb/km] 9cal 61/61rpm 25) 0km - 27(0/km) 100/104bpm [INFb/km] 2cal 61/61rpm 26) 0km - 1:44(0/km) 101/105bpm [INFb/km] 9cal 61/61rpm 27) 0km - 44(0/km) 99/105bpm [INFb/km] 3cal 61/61rpm 28) 0km - 1:45(0/km) 100/105bpm [INFb/km] 8cal 61/61rpm 29) 0km - 40(0/km) 99/104bpm [INFb/km] 3cal 61/61rpm 30) 0km - 1:44(0/km) 100/105bpm [INFb/km] 8cal 60/61rpm 31) 0km - 31(0/km) 98/109bpm [INFb/km] 2cal 61/61rpm 32) 0km - 1:44(0/km) 98/114bpm [INFb/km] 7cal 61/63rpm 33) 0km - 16(0/km) 99/108bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:44(0/km) 98/116bpm [INFb/km] 8cal 61/61rpm 35) 0km - 30(0/km) 93/104bpm [INFb/km] 1cal 61/61rpm 36) 0km - 1:44(0/km) 100/113bpm [INFb/km] 8cal 61/61rpm 37) 0km - 33(0/km) 97/107bpm [INFb/km] 2cal 61/61rpm 38) 0km - 1:44(0/km) 101/115bpm [INFb/km] 9cal 61/61rpm 39) 0km - 23(0/km) 96/108bpm [INFb/km] 1cal 61/61rpm 40) 0km - 0(0/km) 96/108bpm [INFb/km] 1cal 61/61rpm ![]()
10 rounds
100 single unders 10 kettlebell swings 6kg Split Summary === 1) 0km - 1:29(0/km) 103/115bpm [INFb/km] 10cal 65/123rpm 2) 0km - 1:26(0/km) 116/119bpm [INFb/km] 14cal 58/81rpm 3) 0km - 1:29(0/km) 116/121bpm [INFb/km] 15cal 75/100rpm 4) 0km - 1:28(0/km) 117/122bpm [INFb/km] 14cal 65/89rpm 5) 0km - 1:24(0/km) 121/123bpm [INFb/km] 14cal 69/89rpm 6) 0km - 1:29(0/km) 121/123bpm [INFb/km] 15cal 65/87rpm 7) 0km - 1:35(0/km) 121/123bpm [INFb/km] 16cal 61/79rpm 8) 0km - 1:36(0/km) 124/128bpm [INFb/km] 17cal 60/82rpm 9) 0km - 1:36(0/km) 123/126bpm [INFb/km] 16cal 61/87rpm 10) 0km - 1:42(0/km) 123/126bpm [INFb/km] 17cal 59/68rpm 11) 0km - 0(0/km) 125/125bpm [INFb/km] 20/20rpm ![]() |
Sun 17th Sep
Sep 17
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Mon 18th Sep
Sep 18
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Tue 19th Sep
Sep 19
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Wed 20th Sep
Sep 20
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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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Split Summary
=== 1) 0km - 1:36(0/km) 102/117bpm [INFb/km] 11cal ![]() |
Back squat 64.5, 67, 68.5, 69.5, 71
Bench press 50.5, 51, 52, 53, 53.5 Strict Overhead Press 34.5, 35.5, 36, 36, 37 Pull ups 5 x 7 reps Split Summary === 1) 0km - 26(0/km) 101/116bpm [INFb/km] 2cal 61/61rpm 2) 0km - 1:44(0/km) 102/121bpm [INFb/km] 13cal 61/61rpm 3) 0km - 28(0/km) 103/116bpm [INFb/km] 3cal 61/61rpm 4) 0km - 1:45(0/km) 106/123bpm [INFb/km] 14cal 61/61rpm 5) 0km - 28(0/km) 102/116bpm [INFb/km] 3cal 61/61rpm 6) 0km - 1:44(0/km) 105/124bpm [INFb/km] 13cal 61/61rpm 7) 0km - 31(0/km) 100/116bpm [INFb/km] 3cal 61/61rpm 8) 0km - 1:45(0/km) 104/124bpm [INFb/km] 12cal 61/61rpm 9) 0km - 30(0/km) 101/118bpm [INFb/km] 2cal 61/62rpm 10) 0km - 1:45(0/km) 114/126bpm [INFb/km] 15cal 61/61rpm 11) 0km - 54(0/km) 99/114bpm [INFb/km] 5cal 61/61rpm 12) 0km - 1:45(0/km) 96/109bpm [INFb/km] 9cal 61/61rpm 13) 0km - 30(0/km) 94/103bpm [INFb/km] 2cal 61/61rpm 14) 0km - 1:45(0/km) 95/103bpm [INFb/km] 9cal 61/61rpm 15) 0km - 28(0/km) 93/105bpm [INFb/km] 2cal 61/61rpm 16) 0km - 1:45(0/km) 93/104bpm [INFb/km] 8cal 61/61rpm 17) 0km - 36(0/km) 100/107bpm [INFb/km] 3cal 61/61rpm 18) 0km - 1:45(0/km) 96/105bpm [INFb/km] 9cal 60/61rpm 19) 0km - 36(0/km) 97/106bpm [INFb/km] 3cal 61/61rpm 20) 0km - 1:44(0/km) 105/111bpm [INFb/km] 11cal 61/61rpm 21) 0km - 1:18(0/km) 98/115bpm [INFb/km] 6cal 61/61rpm 22) 0km - 1:45(0/km) 97/114bpm [INFb/km] 9cal 61/61rpm 23) 0km - 24(0/km) 100/115bpm [INFb/km] 2cal 61/61rpm 24) 0km - 1:44(0/km) 100/115bpm [INFb/km] 9cal 61/61rpm 25) 0km - 31(0/km) 108/121bpm [INFb/km] 3cal 61/61rpm 26) 0km - 1:44(0/km) 99/120bpm [INFb/km] 10cal 61/61rpm 27) 0km - 24(0/km) 108/122bpm [INFb/km] 2cal 61/61rpm 28) 0km - 1:45(0/km) 98/121bpm [INFb/km] 9cal 61/61rpm 29) 0km - 33(0/km) 105/120bpm [INFb/km] 3cal 61/61rpm 30) 0km - 1:44(0/km) 100/120bpm [INFb/km] 9cal 61/61rpm 31) 0km - 21(0/km) 95/115bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:44(0/km) 99/119bpm [INFb/km] 9cal 61/61rpm 33) 0km - 20(0/km) 96/111bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:44(0/km) 101/120bpm [INFb/km] 9cal 61/61rpm 35) 0km - 18(0/km) 98/112bpm [INFb/km] 1cal 61/61rpm 36) 0km - 1:44(0/km) 101/119bpm [INFb/km] 9cal 60/61rpm 37) 0km - 17(0/km) 95/109bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:44(0/km) 99/115bpm [INFb/km] 9cal 61/61rpm 39) 0km - 22(0/km) 95/108bpm [INFb/km] 1cal 61/61rpm 40) 0km - 0(0/km) 111/112bpm [INFb/km] 61/61rpm ![]()
Split Summary
=== 1) 0km - 4:42(0/km) 88/118bpm [INFb/km] 22cal 61/61rpm ![]()
10 rounds:
80 single unders 8 slamball cleans 9kg Split Summary === 1) 0km - 1:13(0/km) 96/113bpm [INFb/km] 7cal 58/71rpm 2) 0km - 1:27(0/km) 115/119bpm [INFb/km] 14cal 66/69rpm 3) 0km - 1:18(0/km) 118/121bpm [INFb/km] 13cal 67/70rpm 4) 0km - 1:23(0/km) 121/124bpm [INFb/km] 14cal 72/120rpm 5) 0km - 1:27(0/km) 121/127bpm [INFb/km] 15cal 65/68rpm 6) 0km - 1:19(0/km) 124/127bpm [INFb/km] 14cal 67/70rpm 7) 0km - 1:13(0/km) 126/130bpm [INFb/km] 14cal 58/70rpm 8) 0km - 1:12(0/km) 128/135bpm [INFb/km] 14cal 67/70rpm 9) 0km - 1:18(0/km) 131/136bpm [INFb/km] 16cal 68/71rpm 10) 0km - 1:26(0/km) 127/134bpm [INFb/km] 16cal 60/72rpm 11) 0km - 0(0/km) 127/134bpm [INFb/km] 16cal 60/72rpm ![]() |
Split Summary
=== 1) 0km - 4:30(0/km) 107/119bpm [INFb/km] 38cal 61/61rpm ![]()
Split Summary
=== 1) 1km - 6:02(6:02/km) 136/144bpm [820b/km] 81cal 9.95/11.66kmph 2) 1km - 5:58(5:58/km) 139/144bpm [828b/km] 84cal 10.07/10.58kmph 3) 1km - 5:57(5:57/km) 141/146bpm [840b/km] 84cal 10.08/10.81kmph 4) 1km - 5:55(5:55/km) 139/146bpm [822b/km] 81cal 10.14/10.68kmph 5) 1km - 5:46(5:46/km) 140/144bpm [807b/km] 77cal 10.41/11.12kmph 6) 1km - 6:10(6:10/km) 143/146bpm [882b/km] 84cal 9.73/10.61kmph 7) 1km - 5:56(5:56/km) 140/144bpm [832b/km] 77cal 10.1/10.95kmph 8) 1km - 5:47(5:47/km) 142/147bpm [822b/km] 78cal 10.37/12.09kmph 9) 0.08km - 29(5:48/km) 144/145bpm [835b/km] 6cal 10.35/10.92kmph 19th Sep 2023, 8:45pm
Fenland Flier wrote: Nice pacing mate. 19th Sep 2023, 8:46pm
Nellers wrote: Felt really good again and had to be disciplined to go home when I planned and not just keep going!19th Sep 2023, 8:49pm
Fenland Flier wrote: I'm pleased running is going well for you currently, keep it up. ![]()
Split Summary
=== 1) 0km - 21:38(0/km) 121/136bpm [INFb/km] 225cal 65/80rpm ![]()
Split Summary
=== 1) 0km - 10:01(0/km) 125/138bpm [INFb/km] 120cal ![]()
UT2: 4 x 15 min @ r18/ 1 min rest
Split Summary === 1) 3.37km - 15:00(4:27/km) 201cal 2) 0.03km - 1:00(30:58/km) 5cal 3) 3.37km - 15:00(4:27/km) 201cal 4) 0.07km - 1:00(14:17/km) 5cal 5) 3.38km - 15:00(4:26/km) 202cal 6) 0.02km - 1:00(52:21/km) 5cal 7) 3.41km - 15:00(4:24/km) 206cal 8) 0.18km - 1:00(5:42/km) 9cal ![]() |
Split Summary
=== 1) 0km - 20:46(0/km) 86/101bpm [INFb/km] 92cal 60/61rpm ![]()
21-18-15-12-9-6-3 reps
Lunges 20kg sandbag Slamball cleans 12kg Split Summary === 1) 0km - 2:30(0/km) 123/133bpm [INFb/km] 26cal 50/61rpm 2) 0km - 2:15(0/km) 131/133bpm [INFb/km] 27cal 63/67rpm 3) 0km - 1:58(0/km) 133/138bpm [INFb/km] 25cal 28/69rpm 4) 0km - 1:28(0/km) 135/139bpm [INFb/km] 19cal 49/64rpm 5) 0km - 1:11(0/km) 137/139bpm [INFb/km] 15cal 47/63rpm 6) 0km - 46(0/km) 138/139bpm [INFb/km] 10cal 41/61rpm 7) 0km - 27(0/km) 138/140bpm [INFb/km] 6cal 61/61rpm 8) 0km - 0(0/km) 138/140bpm [INFb/km] 6cal 61/61rpm ![]()
Out and back chipper:
50 air squats 40 abmat sit ups 30 press ups 20 burpees 10 deadlifts 80kg 20 burpees 30 press ups 40 abmat sit ups 50 air squats Split Summary === 1) 0km - 1:45(0/km) 110/118bpm [INFb/km] 15cal 62/71rpm 2) 0km - 1:57(0/km) 105/119bpm [INFb/km] 15cal 50/50rpm 3) 0km - 1:37(0/km) 108/115bpm [INFb/km] 13cal 61/61rpm 4) 0km - 2:55(0/km) 123/131bpm [INFb/km] 32cal 60/76rpm 5) 0km - 1:09(0/km) 121/130bpm [INFb/km] 12cal 61/61rpm 6) 0km - 3:17(0/km) 130/134bpm [INFb/km] 40cal 66/80rpm 7) 0km - 2:04(0/km) 124/134bpm [INFb/km] 22cal 61/61rpm 8) 0km - 2:00(0/km) 113/122bpm [INFb/km] 16cal 58/62rpm 9) 0km - 1:54(0/km) 126/133bpm [INFb/km] 21cal 50/74rpm 10) 0km - 0(0/km) 126/133bpm [INFb/km] 21cal 50/74rpm ![]()
Split Summary
=== 1) 0km - 10:01(0/km) 120/132bpm [INFb/km] 113cal ![]()
TR: 5 x 2 min @ r28-30/ 2 min rest (plus warm up and down)
Split Summary === 1) 2.02km - 9:00(4:27/km) 121cal 2) 0.03km - 1:00(31:15/km) 5cal 3) 0.55km - 2:00(3:38/km) 41cal 4) 0.23km - 2:00(8:35/km) 12cal 5) 0.55km - 2:00(3:37/km) 42cal 6) 0.21km - 2:00(9:29/km) 12cal 7) 0.56km - 2:00(3:36/km) 42cal 8) 0.23km - 2:00(8:49/km) 12cal 9) 0.56km - 2:00(3:35/km) 42cal 10) 0.15km - 2:00(13:04/km) 11cal 11) 0.56km - 2:00(3:34/km) 43cal 12) 0.03km - 1:00(31:15/km) 5cal 13) 1.95km - 9:00(4:37/km) 113cal ![]() |
Death by cleans - 45kg barbell
10 rounds before I died! 55 reps total. Split Summary === 1) 0km - 1:00(0/km) 92/105bpm [INFb/km] 5cal 61/63rpm 2) 0km - 1:00(0/km) 99/110bpm [INFb/km] 6cal 61/61rpm 3) 0km - 1:00(0/km) 105/118bpm [INFb/km] 7cal 62/66rpm 4) 0km - 1:00(0/km) 112/124bpm [INFb/km] 9cal 61/62rpm 5) 0km - 1:00(0/km) 117/126bpm [INFb/km] 10cal 61/61rpm 6) 0km - 1:00(0/km) 125/136bpm [INFb/km] 11cal 61/61rpm 7) 0km - 1:00(0/km) 132/141bpm [INFb/km] 12cal 61/61rpm 8) 0km - 1:00(0/km) 137/144bpm [INFb/km] 13cal 61/61rpm 9) 0km - 1:00(0/km) 141/146bpm [INFb/km] 13cal 61/61rpm 10) 0km - 1:00(0/km) 142/144bpm [INFb/km] 13cal 67/74rpm 11) 0km - 2(0/km) 135/144bpm [INFb/km] 1cal 67/74rpm ![]()
10 rounds
8 kb swings 6kg 6 burpees Split Summary === 1) 0km - 51(0/km) 95/116bpm [INFb/km] 4cal 46/69rpm 2) 0km - 59(0/km) 121/125bpm [INFb/km] 10cal 50/80rpm 3) 0km - 58(0/km) 126/127bpm [INFb/km] 11cal 57/72rpm 4) 0km - 59(0/km) 126/129bpm [INFb/km] 11cal 27/64rpm 5) 0km - 1:01(0/km) 128/130bpm [INFb/km] 12cal 48/72rpm 6) 0km - 55(0/km) 131/133bpm [INFb/km] 11cal 52/72rpm 7) 0km - 1:19(0/km) 127/136bpm [INFb/km] 15cal 30/61rpm 8) 0km - 59(0/km) 129/132bpm [INFb/km] 11cal 44/66rpm 9) 0km - 55(0/km) 135/137bpm [INFb/km] 11cal 62/74rpm 10) 0km - 52(0/km) 139/141bpm [INFb/km] 11cal 62/74rpm 11) 0km - 0(0/km) 139/141bpm [INFb/km] 11cal 62/74rpm ![]()
UT1: 2 x 15 min @ r20-22/ 2 mon rest (plus warm up and down
Split Summary === 1) 2.01km - 9:00(4:28/km) 120cal 2) 0.07km - 1:00(13:42/km) 5cal 3) 3.55km - 15:00(4:14/km) 223cal 4) 0.21km - 2:00(9:29/km) 12cal 5) 3.58km - 15:00(4:12/km) 226cal 6) 0.1km - 1:00(9:54/km) 6cal 7) 1.1km - 5:00(4:33/km) 65cal ![]() |
Split Summary
=== 1) 0km - 9:21(0/km) 91/105bpm [INFb/km] 45cal 61/62rpm ![]()
15 min AMRAP
8 press ups 8 front squats 20kg sandbag 8 kettlebell swings 6kg 12 full rounds plus 5 press ups Split Summary === 1) 0km - 1:06(0/km) 115/129bpm [INFb/km] 10cal 64/89rpm 2) 0km - 1:16(0/km) 129/133bpm [INFb/km] 15cal 38/89rpm 3) 0km - 1:11(0/km) 132/135bpm [INFb/km] 15cal 52/82rpm 4) 0km - 1:12(0/km) 134/137bpm [INFb/km] 15cal 62/88rpm 5) 0km - 1:09(0/km) 136/139bpm [INFb/km] 15cal 40/61rpm 6) 0km - 1:18(0/km) 136/140bpm [INFb/km] 17cal 60/80rpm 7) 0km - 1:25(0/km) 134/139bpm [INFb/km] 18cal 38/79rpm 8) 0km - 1:17(0/km) 137/141bpm [INFb/km] 16cal 50/78rpm 9) 0km - 1:20(0/km) 139/142bpm [INFb/km] 18cal 51/84rpm 10) 0km - 1:22(0/km) 138/142bpm [INFb/km] 18cal 46/84rpm 11) 0km - 1:16(0/km) 139/143bpm [INFb/km] 17cal 44/80rpm 12) 0km - 1:04(0/km) 145/148bpm [INFb/km] 15cal 51/61rpm 13) 0km - 7(0/km) 149/149bpm [INFb/km] 1cal 60/60rpm ![]()
Calf raises
Split Summary === 1) 0km - 44(0/km) 110/113bpm [INFb/km] 5cal 61/61rpm 2) 0km - 52(0/km) 115/118bpm [INFb/km] 9cal 56/61rpm 3) 0km - 43(0/km) 105/109bpm [INFb/km] 6cal 61/61rpm 4) 0km - 1:41(0/km) 103/118bpm [INFb/km] 13cal 61/61rpm 5) 0km - 54(0/km) 106/121bpm [INFb/km] 7cal 61/61rpm ![]()
Deadlift 92, 93.5, 94.5, 95.5, 96
Cleans 5 x 5 @ 55kg Strict overhead press 35.5, 35.5, 36, 36, 37 Pull ups 8,8,8,7,7 Split Summary === 1) 0km - 22(0/km) 96/110bpm [INFb/km] 2cal 61/61rpm 2) 0km - 1:44(0/km) 102/119bpm [INFb/km] 13cal 61/61rpm 3) 0km - 21(0/km) 96/107bpm [INFb/km] 2cal 61/61rpm 4) 0km - 1:45(0/km) 99/118bpm [INFb/km] 12cal 61/61rpm 5) 0km - 28(0/km) 91/111bpm [INFb/km] 2cal 61/61rpm 6) 0km - 1:44(0/km) 101/117bpm [INFb/km] 13cal 61/61rpm 7) 0km - 24(0/km) 90/112bpm [INFb/km] 2cal 60/61rpm 8) 0km - 1:44(0/km) 100/119bpm [INFb/km] 12cal 60/62rpm 9) 0km - 26(0/km) 97/115bpm [INFb/km] 2cal 60/62rpm 10) 0km - 1:44(0/km) 111/127bpm [INFb/km] 14cal 61/61rpm 11) 0km - 41(0/km) 122/129bpm [INFb/km] 7cal 61/61rpm 12) 0km - 1:45(0/km) 119/133bpm [INFb/km] 17cal 60/61rpm 13) 0km - 33(0/km) 113/134bpm [INFb/km] 4cal 61/61rpm 14) 0km - 1:44(0/km) 110/137bpm [INFb/km] 14cal 61/62rpm 15) 0km - 28(0/km) 116/132bpm [INFb/km] 4cal 65/72rpm 16) 0km - 1:44(0/km) 110/134bpm [INFb/km] 14cal 61/61rpm 17) 0km - 33(0/km) 115/133bpm [INFb/km] 4cal 62/62rpm 18) 0km - 1:45(0/km) 112/138bpm [INFb/km] 14cal 61/61rpm 19) 0km - 33(0/km) 116/132bpm [INFb/km] 4cal 61/61rpm 20) 0km - 1:44(0/km) 111/135bpm [INFb/km] 14cal 61/61rpm 21) 0km - 33(0/km) 109/120bpm [INFb/km] 3cal 61/61rpm 22) 0km - 1:44(0/km) 97/111bpm [INFb/km] 8cal 60/61rpm 23) 0km - 21(0/km) 107/121bpm [INFb/km] 2cal 61/61rpm 24) 0km - 1:45(0/km) 100/121bpm [INFb/km] 9cal 61/61rpm 25) 0km - 21(0/km) 102/112bpm [INFb/km] 1cal 61/61rpm 26) 0km - 1:44(0/km) 98/112bpm [INFb/km] 8cal 61/61rpm 27) 0km - 20(0/km) 104/114bpm [INFb/km] 1cal 61/61rpm 28) 0km - 1:44(0/km) 99/114bpm [INFb/km] 8cal 61/62rpm 29) 0km - 27(0/km) 104/116bpm [INFb/km] 2cal 61/61rpm 30) 0km - 1:44(0/km) 98/116bpm [INFb/km] 9cal 61/61rpm 31) 0km - 28(0/km) 96/117bpm [INFb/km] 2cal 61/61rpm 32) 0km - 1:44(0/km) 99/120bpm [INFb/km] 8cal 61/61rpm 33) 0km - 20(0/km) 103/115bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:45(0/km) 102/123bpm [INFb/km] 10cal 61/61rpm 35) 0km - 17(0/km) 102/116bpm [INFb/km] 1cal 61/61rpm 36) 0km - 1:45(0/km) 105/124bpm [INFb/km] 10cal 61/61rpm 37) 0km - 19(0/km) 103/116bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:44(0/km) 104/122bpm [INFb/km] 10cal 61/61rpm 39) 0km - 20(0/km) 103/117bpm [INFb/km] 1cal 61/61rpm 40) 0km - 0(0/km) 103/117bpm [INFb/km] 1cal 61/61rpm ![]()
Working on single leg skipping, not totally successfully!
Split Summary === 1) 0km - 10:00(0/km) 125/137bpm [INFb/km] 115cal 69/124rpm ![]()
Split Summary
=== 1) 1km - 5:59(5:59/km) 137/144bpm [821b/km] 80cal 10.02/14.24kmph 2) 1km - 6:22(6:22/km) 144/148bpm [916b/km] 87cal 9.43/11.42kmph 3) 1km - 5:45(5:45/km) 143/146bpm [822b/km] 80cal 10.44/11.79kmph 4) 1km - 5:19(5:19/km) 138/145bpm [734b/km] 70cal 11.28/12.19kmph 5) 1km - 5:32(5:32/km) 139/143bpm [768b/km] 73cal 10.86/11.59kmph 6) 0.59km - 3:12(5:28/km) 137/141bpm [748b/km] 39cal 10.99/11.32kmph ![]()
Split Summary
=== 1) 0km - 13:57(0/km) 121/135bpm [INFb/km] 147cal 64/80rpm ![]()
Split Summary
=== 1) 0km - 5:01(0/km) 120/133bpm [INFb/km] 54cal ![]() |
Split Summary
=== 1) 0.84km - 11:43(14:02/km) 102/151bpm [1432b/km] 91cal 51/117rpm 4.27/6.48kmph ![]()
AT: 3 x 8 min @ r26/ 4 min rest (plus warm up and down)
Split Summary === 1) 2.03km - 9:00(4:26/km) 122cal 2) 0.11km - 1:00(8:46/km) 6cal 3) 2.07km - 8:00(3:52/km) 143cal 4) 0.29km - 4:00(13:36/km) 21cal 5) 2.06km - 8:00(3:53/km) 142cal 6) 0.29km - 4:00(13:56/km) 21cal 7) 2.05km - 8:00(3:55/km) 139cal 8) 0km - 1:00(31/km) 5604cal 9) 1.96km - 9:00(4:35/km) 114cal ![]() |