STATUS Is normal eh?
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Races
140 -
Miles
11526 -
Miles
446 -
Miles
10870 -
Miles
164 -
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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One's personal space is a right! - Worf, son of Mogh
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Random Q&A | See your Q&A |
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What’s the best bit of advice that you would give to new runners, bikers and swimmers? For a new runner: Slow down. You're almost certainly running too fast. Training is not racing. |
Recent Blogs | |
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And we go again...... | 16th Mar |
Twin Peaks | 2nd Mar |
2024 Balanced Scorecard | Dec 2023 |
The dreaded second stripe | Mar 2023 |
Bad luck sucks, random stuff happens randomly, the world goes on. | Mar 2023 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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19th Mar
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Pool | 1mi | 36:39 |
18th Mar
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Exercise Bike | 1.2mi | 10:01 |
18th Mar
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Weights | 0mi | 55:53 |
18th Mar
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General | 1.3mi | 12:15 |
18th Mar
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Physiotherapy | 0mi | 21:26 |
12 Month Benchmarks | Run | Bike |
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Mile | 7:40 | 2:24 |
5k | 26:27 | 9:41 |
5mi | 43:22 | 15:50 |
10k | 54:17 | 20:24 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Buddies (84) |
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Followers (62) |
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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 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 |
2 Dec | The Hurtbox of Crackers 400m | 1:21 | 59.89 | 400m |
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 | The Big Fetch Mile - Derby - 400m SB | 1:21 | 59.89 | 400m |
2 Sep | Braunstone parkrun | 24:08 | 59.12 | 5km |
2 Sep | Big Fetch Mile - Derby | 6:11 | 67.83 | 1mi |
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 | Jingle Mile V: The Final Front Ear SB | 6:31 | 63.88 | 1mi |
10 Dec | The Turkeys' Escape and Evasion 800m SB | 3:00 | 62.39 | 800m |
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 |
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2024 | 1 | 3 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 |
2024 | 10.2 | 15.1 | 9.8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 35 |
2024 | 0 | 1 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 |
2024 | 69 | 111 | 65 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 244 |
2023 | 5 | 7 | 2 | 4 | 6 | 2 | 1 | 8 | 10 | 1 | 5 | 8 | 59 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5.9 | 5.9 |
2023 | 19 | 20 | 4 | 0 | 12 | 28 | 30 | 39 | 42 | 44 | 47 | 31 | 314 |
2023 | 83 | 73 | 10 | 43 | 190 | 212 | 168 | 74 | 33 | 34 | 46 | 40 | 1006 |
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 |
Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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20-16-12-8-4 reps
Back squats 25kg Press ups Split Summary === 1) 0km - 2:04(0/km) 119/132bpm [INFb/km] 21cal 60/61rpm 2) 0km - 1:59(0/km) 130/137bpm [INFb/km] 25cal 60/61rpm 3) 0km - 1:55(0/km) 130/137bpm [INFb/km] 24cal 60/61rpm 4) 0km - 1:08(0/km) 135/139bpm [INFb/km] 15cal 59/60rpm 5) 0km - 53(0/km) 135/140bpm [INFb/km] 11cal 60/62rpm 6) 0km - 0(0/km) 135/140bpm [INFb/km] 11cal 60/62rpm Add a comment
Death by slamball cleans
18 reps in the round of 19 (189 reps total) Split Summary === 1) 0km - 1:01(0/km) 84/92bpm [INFb/km] 4cal 61/61rpm 2) 0km - 1:00(0/km) 87/95bpm [INFb/km] 4cal 61/61rpm 3) 0km - 1:00(0/km) 88/101bpm [INFb/km] 4cal 58/61rpm 4) 0km - 1:00(0/km) 89/105bpm [INFb/km] 4cal 54/62rpm 5) 0km - 1:00(0/km) 97/108bpm [INFb/km] 6cal 46/62rpm 6) 0km - 1:00(0/km) 101/110bpm [INFb/km] 7cal 61/61rpm 7) 0km - 1:00(0/km) 106/114bpm [INFb/km] 8cal 49/61rpm 8) 0km - 1:00(0/km) 109/118bpm [INFb/km] 8cal 62/70rpm 9) 0km - 1:00(0/km) 115/123bpm [INFb/km] 9cal 51/61rpm 10) 0km - 1:00(0/km) 118/124bpm [INFb/km] 9cal 61/61rpm 11) 0km - 1:00(0/km) 120/129bpm [INFb/km] 10cal 66/67rpm 12) 0km - 1:00(0/km) 125/130bpm [INFb/km] 11cal 52/61rpm 13) 0km - 1:00(0/km) 128/132bpm [INFb/km] 12cal 61/61rpm 14) 0km - 1:00(0/km) 132/135bpm [INFb/km] 13cal 57/61rpm 15) 0km - 1:00(0/km) 135/138bpm [INFb/km] 13cal 60/61rpm 16) 0km - 1:00(0/km) 138/142bpm [INFb/km] 14cal 51/60rpm 17) 0km - 1:00(0/km) 141/144bpm [INFb/km] 14cal 43/62rpm 18) 0km - 1:00(0/km) 145/147bpm [INFb/km] 14cal 40/40rpm 19) 0km - 1:00(0/km) 149/150bpm [INFb/km] 14cal 40/72rpm 20) 0km - 4(0/km) 150/150bpm [INFb/km] 1cal 58/58rpm Add a comment
Split Summary
=== 1) 0km - 24:44(0/km) 89/135bpm [INFb/km] 129cal 60/68rpm Add a comment
UT1: 2 x 20 min @ r22/ 2 min rest (plus wu & wd)
Split Summary === 1) 2.03km - 9:00(4:26/km) 122cal 2) 0.03km - 1:00(32:15/km) 5cal 3) 4.71km - 20:00(4:15/km) 293cal 4) 0.22km - 2:00(9:08/km) 12cal 5) 4.71km - 20:00(4:15/km) 294cal 6) 0.11km - 1:00(9:01/km) 6cal 7) 1.07km - 5:00(4:41/km) 61cal Add a comment
|
UT2: 4 x 15 minutes @ r20/ 1 min rest
Split Summary === 1) 3.41km - 15:00(4:24/km) 206cal 2) 0.07km - 1:00(15:04/km) 5cal 3) 3.42km - 15:00(4:23/km) 207cal 4) 0.11km - 1:00(9:06/km) 6cal 5) 3.42km - 15:00(4:23/km) 207cal 6) 0.06km - 1:00(16:57/km) 5cal 7) 3.44km - 15:00(4:22/km) 209cal 8) 0.15km - 1:00(6:38/km) 8cal
Split Summary
=== 1) 0.2km - 4:02(20:10/km) 48cal 26/rpm 2.97/3.75kmph 2) 0km - 41(0/km) 3) 0.2km - 3:48(18:58/km) 48cal 28/rpm 3.16/3.52kmph 4) 0km - 21(0/km) 5) 0.2km - 3:52(19:22/km) 48cal 30/rpm 3.1/3.57kmph 6) 0km - 21(0/km) 7) 0.2km - 3:57(19:47/km) 48cal 30/rpm 3.03/3.33kmph 8) 0km - 20(0/km) 9) 0.2km - 3:58(19:49/km) 48cal 29/rpm 3.03/3.44kmph 10) 0km - 20(0/km) 11) 0.2km - 3:56(19:41/km) 48cal 30/rpm 3.05/3.46kmph 12) 0km - 21(0/km) 13) 0.2km - 3:48(19:02/km) 48cal 30/rpm 3.15/4.23kmph 14) 0.2km - 4:49(24:04/km) 50cal 25/rpm 2.49/3.05kmph 22nd Feb 2024, 8:39am
GregP wrote: 0.99 for all love?22nd Feb 2024, 8:39am
GregP wrote: Where are my manners? Good lad.22nd Feb 2024, 8:41am
Nellers wrote: 1600m is nice and neat in the correctly applied Metric System, Grandad. ;-p22nd Feb 2024, 8:43am
GregP wrote: Oh well played :)22nd Feb 2024, 9:25am
Nellers wrote: Most of what I do these days (Rowing, swimming, biking) seem to work better in km or m so I've just set everything to metric. When I run I still have to do the conversion in my head though.22nd Feb 2024, 9:31am
GregP wrote: I'm sure I'm moderately common that I run and cycle in imperial and mostly swim in metric. I weigh myself in metric, too. Pretty much everything apart from running and cycling.22nd Feb 2024, 9:48am
Nellers wrote: British measuring conventions are weird. Weight in st/lbs. Driving and running in miles, cycling, rowing and swimming in m/Km, temperatures in centigrade. Beer in pints, other liquids in litres. Height in feet and inches. At least America sticks to one system that doesn't make sense. ;-)22nd Feb 2024, 10:09am
GregP wrote: Indeed. One of many favourite Tony DiNozzo-isms involved him accusing someone of being Canadian when they mentioned kilometres.22nd Feb 2024, 10:10am
GregP wrote: Did you know the Maltese drive on the left and use British-style plug sockets?22nd Feb 2024, 11:21am
Nellers wrote: I did actually. There are very few of us doing that correctly these days.22nd Feb 2024, 11:31am
GregP wrote: According to my Lonely Planet guide, driving on the left is purely theoretical - in practise the Maltese tend to drive on the shady side of the road.22nd Feb 2024, 3:27pm
Badger wrote: Also perfectly normal to describe a trail run as X miles with Y metres of ascent. Garmin calls that UK units22nd Feb 2024, 5:15pm
Nellers wrote: Very true, Badger. Yes, we're a confused bunch. Add a comment
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warm down after weights
Split Summary === 1) 2.3km - 10:00(4:20/km) 138cal Add a comment
Back squat 43.5, 46, 48.5, 51, 53.5
Clean 5 x 5 x 30kg Strict overhead press 19.5, 20.5, 21, 23, 24.5 6 x 6 knees to elbows 5 x 5 pull ups Split Summary === 1) 0km - 21(0/km) 101/110bpm [INFb/km] 1cal 61/61rpm 2) 0km - 1:39(0/km) 107/119bpm [INFb/km] 14cal 61/61rpm 3) 0km - 19(0/km) 97/106bpm [INFb/km] 2cal 61/61rpm 4) 0km - 1:39(0/km) 106/118bpm [INFb/km] 14cal 61/62rpm 5) 0km - 25(0/km) 101/110bpm [INFb/km] 2cal 61/61rpm 6) 0km - 1:39(0/km) 106/122bpm [INFb/km] 13cal 61/61rpm 7) 0km - 29(0/km) 99/112bpm [INFb/km] 3cal 61/61rpm 8) 0km - 1:39(0/km) 105/120bpm [INFb/km] 13cal 61/61rpm 9) 0km - 26(0/km) 103/114bpm [INFb/km] 3cal 52/61rpm 10) 0km - 1:39(0/km) 109/123bpm [INFb/km] 13cal 61/61rpm 11) 0km - 28(0/km) 102/115bpm [INFb/km] 3cal 61/61rpm 12) 0km - 1:39(0/km) 109/124bpm [INFb/km] 13cal 60/61rpm 13) 0km - 24(0/km) 111/124bpm [INFb/km] 3cal 57/61rpm 14) 0km - 1:40(0/km) 115/129bpm [INFb/km] 15cal 61/61rpm 15) 0km - 23(0/km) 106/124bpm [INFb/km] 2cal 61/61rpm 16) 0km - 1:39(0/km) 111/128bpm [INFb/km] 13cal 57/61rpm 17) 0km - 25(0/km) 106/121bpm [INFb/km] 2cal 61/61rpm 18) 0km - 1:40(0/km) 109/127bpm [INFb/km] 12cal 60/61rpm 19) 0km - 23(0/km) 105/119bpm [INFb/km] 2cal 61/61rpm 20) 0km - 1:39(0/km) 108/124bpm [INFb/km] 12cal 61/61rpm 21) 0km - 15(0/km) 103/108bpm [INFb/km] 1cal 43/61rpm 22) 0km - 1:39(0/km) 100/107bpm [INFb/km] 9cal 60/62rpm 23) 0km - 16(0/km) 104/109bpm [INFb/km] 1cal 16/16rpm 24) 0km - 1:39(0/km) 101/107bpm [INFb/km] 8cal 61/64rpm 25) 0km - 17(0/km) 106/110bpm [INFb/km] 1cal 61/62rpm 26) 0km - 1:39(0/km) 102/109bpm [INFb/km] 8cal 60/61rpm 27) 0km - 19(0/km) 105/111bpm [INFb/km] 2cal 60/60rpm 28) 0km - 1:40(0/km) 101/111bpm [INFb/km] 9cal 60/61rpm 29) 0km - 23(0/km) 103/109bpm [INFb/km] 2cal 61/61rpm 30) 0km - 1:39(0/km) 100/107bpm [INFb/km] 8cal 61/80rpm 31) 0km - 19(0/km) 103/112bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:40(0/km) 98/112bpm [INFb/km] 8cal 61/61rpm 33) 0km - 19(0/km) 103/112bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:39(0/km) 100/113bpm [INFb/km] 8cal 61/61rpm 35) 0km - 18(0/km) 102/112bpm [INFb/km] 1cal 61/61rpm 36) 0km - 1:40(0/km) 96/113bpm [INFb/km] 7cal 61/61rpm 37) 0km - 18(0/km) 100/112bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:39(0/km) 100/113bpm [INFb/km] 8cal 61/61rpm 39) 0km - 17(0/km) 100/111bpm [INFb/km] 1cal 61/61rpm 40) 0km - 1:39(0/km) 102/114bpm [INFb/km] 9cal 61/61rpm 41) 0km - 17(0/km) 102/112bpm [INFb/km] 1cal 61/61rpm 42) 0km - 1:39(0/km) 100/115bpm [INFb/km] 9cal 61/62rpm 43) 0km - 13(0/km) 98/105bpm [INFb/km] 1cal 61/61rpm 44) 0km - 1:39(0/km) 98/112bpm [INFb/km] 8cal 61/61rpm 45) 0km - 11(0/km) 99/106bpm [INFb/km] 61/61rpm 46) 0km - 1:40(0/km) 102/119bpm [INFb/km] 9cal 61/61rpm 47) 0km - 11(0/km) 101/107bpm [INFb/km] 61/61rpm 48) 0km - 1:40(0/km) 101/118bpm [INFb/km] 9cal 61/61rpm 49) 0km - 12(0/km) 100/107bpm [INFb/km] 61/61rpm 50) 0km - 1:39(0/km) 101/117bpm [INFb/km] 8cal 61/61rpm 51) 0km - 15(0/km) 96/106bpm [INFb/km] 1cal 61/61rpm 52) 0km - 0(0/km) 108/109bpm [INFb/km] 61/61rpm Add a comment
Split Summary
=== 1) 0km - 5:01(0/km) 118/132bpm [INFb/km] 54cal Add a comment
Split Summary
=== 1) 0km - 35:01(0/km) 135/146bpm [INFb/km] 467cal Add a comment
Split Summary
=== 1) 0km - 32:14(0/km) 81/114bpm [INFb/km] 130cal 59/79rpm Add a comment
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Split Summary
=== 1) 0km - 38:02(0/km) 85/118bpm [INFb/km] 167cal 61/78rpm Add a comment
UT1: 3 x 15min @ r22/ 2 min rest (plus wu & wd)
Split Summary === 1) 2.03km - 9:00(4:26/km) 122cal 2) 0.05km - 1:00(20:50/km) 5cal 3) 3.57km - 15:00(4:12/km) 226cal 4) 0.22km - 2:00(8:58/km) 12cal 5) 3.58km - 15:00(4:12/km) 226cal 6) 0.11km - 2:00(18:11/km) 10cal 7) 3.59km - 15:00(4:11/km) 228cal 8) 0.16km - 1:00(6:17/km) 8cal 9) 1.09km - 5:00(4:35/km) 63cal Add a comment
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Split Summary
=== 1) 0km - 18:01(0/km) 76/98bpm [INFb/km] 62cal 60/62rpm Add a comment
Split Summary
=== 1) 0.5km - 7:00(14:01/km) 92/102bpm [1290b/km] 43cal 58/65rpm 4.28/6.08kmph Add a comment
CSS test plus a bit of a warm down
The lane had been opened up and had actually emptied out by this stage so I took the opportunity. Split Summary === 1) 0.4km - 7:31(18:47/km) 96cal 30/rpm 3.19/3.84kmph 2) 0km - 3:45(0/km) 3) 0.2km - 3:38(18:12/km) 48cal 32/rpm 3.3/3.8kmph 4) 0km - 1:15(0/km) 5) 0.15km - 3:01(20:06/km) 36cal 28/rpm 2.98/3.15kmph 6) 0km - 1(0/km) 7) 0km - 1(0/km) Add a comment
Breathing drills. Increasing gap between breaths up to 8 then back down.
Split Summary === 1) 0.1km - 1:57(19:27/km) 24cal 27/rpm 3.09/3.3kmph 2) 0km - 30(0/km) 3) 0.1km - 2:02(20:23/km) 24cal 26/rpm 2.94/3.39kmph 4) 0km - 40(0/km) 5) 0.05km - 1:00(19:59/km) 12cal 25/rpm 3/3.24kmph 6) 0km - 12(0/km) 7) 0.05km - 1:02(20:38/km) 12cal 25/rpm 2.91/2.97kmph 8) 0km - 25(0/km) 9) 0.05km - 1:03(20:55/km) 12cal 28/rpm 2.87/3.1kmph 10) 0km - 13(0/km) 11) 0.1km - 2:12(21:58/km) 24cal 27/rpm 2.73/2.84kmph 12) 0km - 6(0/km) 13) 0.05km - 1:03(20:50/km) 12cal 25/rpm 2.88/3.26kmph 14) 0km - 19(0/km) 15) 0.1km - 1:42(16:59/km) 24cal 32/rpm 3.53/4.09kmph 16) 0km - 1:53(0/km) Add a comment
First pyramid of the planned double but binned that off because the lane was so crowded and speeds varied so much.
Split Summary === 1) 0km - 1(0/km) 2) 0km - 1(0/km) 3) 0km - 30(0/km) 4) 0.1km - 1:49(14:31/km) 30cal 29/rpm 4.13/6.08kmph 5) 0km - 10(0/km) 6) 0.15km - 2:09(14:23/km) 40cal 25/rpm 4.17/6.49kmph 7) 0km - 15(0/km) 8) 0.2km - 3:51(19:16/km) 48cal 28/rpm 3.11/3.48kmph 9) 0km - 21(0/km) 10) 0.15km - 2:57(19:38/km) 36cal 29/rpm 3.06/3.34kmph 11) 0km - 15(0/km) 12) 0.1km - 1:52(18:43/km) 24cal 28/rpm 3.21/3.52kmph 13) 0km - 11(0/km) 14) 0.1km - 1:58(19:45/km) 24cal 28/rpm 3.04/3.2kmph 15) 0km - 25(0/km) Add a comment
Packed single lane early in so things were all over the place.
Warm up for the planned double pyramid Split Summary === 1) 0.3km - 6:07(20:25/km) 72cal 26/rpm 2.94/3.78kmph 2) 0km - 2(0/km) 3) 0km - 13(0/km) Add a comment
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Split Summary
=== 1) 0km - 12:31(0/km) 124/133bpm [INFb/km] 145cal Add a comment
7 x 7 knees to elbow
5 x 5 pull ups Split Summary === 1) 0km - 21(0/km) 95/107bpm [INFb/km] 1cal 61/61rpm 2) 0km - 1:39(0/km) 91/106bpm [INFb/km] 9cal 61/61rpm 3) 0km - 20(0/km) 95/105bpm [INFb/km] 2cal 61/61rpm 4) 0km - 1:39(0/km) 93/108bpm [INFb/km] 10cal 61/63rpm 5) 0km - 29(0/km) 94/105bpm [INFb/km] 2cal 61/61rpm 6) 0km - 1:39(0/km) 91/106bpm [INFb/km] 9cal 61/61rpm 7) 0km - 20(0/km) 95/106bpm [INFb/km] 2cal 61/61rpm 8) 0km - 1:39(0/km) 93/108bpm [INFb/km] 9cal 60/61rpm 9) 0km - 23(0/km) 94/106bpm [INFb/km] 2cal 61/61rpm 10) 0km - 1:39(0/km) 92/108bpm [INFb/km] 9cal 61/61rpm 11) 0km - 20(0/km) 93/105bpm [INFb/km] 1cal 61/61rpm 12) 0km - 1:39(0/km) 94/109bpm [INFb/km] 10cal 61/61rpm 13) 0km - 24(0/km) 94/105bpm [INFb/km] 2cal 61/61rpm 14) 0km - 1:39(0/km) 94/106bpm [INFb/km] 9cal 61/61rpm 15) 0km - 13(0/km) 95/100bpm [INFb/km] 1cal 61/61rpm 16) 0km - 1:39(0/km) 96/108bpm [INFb/km] 9cal 61/63rpm 17) 0km - 11(0/km) 89/97bpm [INFb/km] 61/61rpm 18) 0km - 1:40(0/km) 92/108bpm [INFb/km] 8cal 61/61rpm 19) 0km - 13(0/km) 91/100bpm [INFb/km] 1cal 61/61rpm 20) 0km - 1:39(0/km) 95/111bpm [INFb/km] 9cal 61/61rpm 21) 0km - 24(0/km) 92/100bpm [INFb/km] 2cal 61/61rpm 22) 0km - 1:39(0/km) 96/110bpm [INFb/km] 9cal 61/61rpm 23) 0km - 15(0/km) 95/102bpm [INFb/km] 1cal 61/61rpm 24) 0km - 1(0/km) 105/105bpm [INFb/km] 61/61rpm Add a comment
Deadlift 43.5, 46, 48.5, 51, 53.5
Bench press 31, 32, 33, 33.5, 34.5 Clean 5 x 5 x 30kg Split Summary === 1) 0km - 25(0/km) 100/108bpm [INFb/km] 2cal 61/61rpm 2) 0km - 1:39(0/km) 106/117bpm [INFb/km] 13cal 60/61rpm 3) 0km - 21(0/km) 104/109bpm [INFb/km] 2cal 61/61rpm 4) 0km - 1:40(0/km) 106/116bpm [INFb/km] 13cal 61/61rpm 5) 0km - 20(0/km) 111/113bpm [INFb/km] 3cal 61/61rpm 6) 0km - 1:40(0/km) 107/116bpm [INFb/km] 13cal 61/61rpm 7) 0km - 27(0/km) 104/111bpm [INFb/km] 3cal 61/61rpm 8) 0km - 1:39(0/km) 106/115bpm [INFb/km] 12cal 61/61rpm 9) 0km - 25(0/km) 105/113bpm [INFb/km] 3cal 61/61rpm 10) 0km - 1:40(0/km) 110/123bpm [INFb/km] 13cal 60/61rpm 11) 0km - 2:20(0/km) 112/130bpm [INFb/km] 20cal 62/63rpm 12) 0km - 4(0/km) 103/103bpm [INFb/km] 62/63rpm 13) 0km - 26(0/km) 108/120bpm [INFb/km] 2cal 61/61rpm 14) 0km - 1:39(0/km) 111/125bpm [INFb/km] 13cal 61/61rpm 15) 0km - 30(0/km) 106/119bpm [INFb/km] 3cal 61/61rpm 16) 0km - 1:39(0/km) 109/127bpm [INFb/km] 13cal 72/94rpm 17) 0km - 25(0/km) 108/120bpm [INFb/km] 2cal 94/94rpm 18) 0km - 1:39(0/km) 118/127bpm [INFb/km] 16cal 60/61rpm 19) 0km - 29(0/km) 110/120bpm [INFb/km] 3cal 61/61rpm 20) 0km - 1:40(0/km) 115/126bpm [INFb/km] 14cal 61/64rpm 21) 0km - 23(0/km) 111/115bpm [INFb/km] 3cal 60/60rpm 22) 0km - 1:40(0/km) 101/106bpm [INFb/km] 8cal 60/60rpm 23) 0km - 18(0/km) 96/100bpm [INFb/km] 1cal 60/60rpm 24) 0km - 1:40(0/km) 100/107bpm [INFb/km] 8cal 60/61rpm 25) 0km - 22(0/km) 98/102bpm [INFb/km] 1cal 60/60rpm 26) 0km - 1:40(0/km) 99/106bpm [INFb/km] 8cal 60/60rpm 27) 0km - 48(0/km) 95/99bpm [INFb/km] 3cal 59/61rpm 28) 0km - 1:39(0/km) 97/102bpm [INFb/km] 7cal 60/61rpm 29) 0km - 28(0/km) 94/99bpm [INFb/km] 1cal 60/61rpm 30) 0km - 8(0/km) 98/99bpm [INFb/km] 61/61rpm Add a comment
Split Summary
=== 1) 1km - 6:15(6:15/km) 137/144bpm [857b/km] 87cal 9.59/11.49kmph 2) 0.41km - 2:24(5:55/km) 139/144bpm [822b/km] 34cal 10.15/10.21kmph 26th Feb 2024, 8:08pm
Fenland Flier wrote: Wahay, steady as you go. Good to see though. 26th Feb 2024, 8:43pm
Nellers wrote: Back to another slow rebuild, mate, but it was good to get out there and the achilles doesn't seem to have had any bad reaction (so far).26th Feb 2024, 9:10pm
Fenland Flier wrote: 👍 Add a comment
Pre-run warm up and activation
Split Summary === 1) 0km - 12:11(0/km) 126/143bpm [INFb/km] 145cal 62/84rpm Add a comment
Split Summary
=== 1) 0km - 5:01(0/km) 123/136bpm [INFb/km] 59cal Add a comment
Split Summary
=== 1) 0km - 25:07(0/km) 83/109bpm [INFb/km] 110cal 61/78rpm Add a comment
UT1: 2 x 15 min @ r22/ 2 min rest (plus wu & wd)
Split Summary === 1) 2.02km - 9:00(4:28/km) 120cal 2) 0.05km - 1:00(18:52/km) 5cal 3) 3.59km - 15:00(4:11/km) 227cal 4) 0.28km - 2:00(7:12/km) 14cal 5) 3.6km - 15:00(4:10/km) 229cal 6) 0.06km - 1:00(15:38/km) 5cal 7) 1.08km - 5:00(4:38/km) 62cal Add a comment
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CTXC 50 minute session (traffic light edition)
Split Summary === 1) 0km - 4:02(0/km) 105/126bpm [INFb/km] 30cal 2) 0km - 48:29(0/km) 140/151bpm [INFb/km] 649cal Add a comment
Double pyramid
Split Summary === 1) 0.3km - 6:08(20:27/km) 72cal 26/rpm 2.93/3.5kmph 2) 0km - 1:28(0/km) 3) 0.1km - 1:52(18:41/km) 24cal 26/rpm 3.21/3.61kmph 4) 0km - 10(0/km) 5) 0.15km - 3:01(20:04/km) 36cal 28/rpm 2.99/3.45kmph 6) 0km - 15(0/km) 7) 0.2km - 3:57(19:43/km) 48cal 29/rpm 3.05/3.45kmph 8) 0km - 20(0/km) 9) 0.15km - 2:56(19:35/km) 36cal 29/rpm 3.06/3.26kmph 10) 0km - 16(0/km) 11) 0.1km - 1:56(19:23/km) 24cal 29/rpm 3.1/3.37kmph 12) 0km - 11(0/km) 13) 0.1km - 2:10(21:37/km) 24cal 26/rpm 2.78/2.89kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:53(18:47/km) 24cal 29/rpm 3.2/3.41kmph 16) 0km - 10(0/km) 17) 0.15km - 2:59(19:51/km) 36cal 29/rpm 3.02/3.34kmph 18) 0km - 15(0/km) 19) 0km - 0(0/km) 20) 0km - 15(0/km) 21) 0.1km - 1:55(19:11/km) 24cal 32/rpm 3.13/3.76kmph 22) 0km - 11(0/km) 23) 0.1km - 2:15(22:34/km) 24cal 27/rpm 2.66/2.84kmph 24) 0km - 1:01(0/km) 25) 0.1km - 2:09(21:30/km) 24cal 25/rpm 2.79/2.98kmph |
Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Back squats 46, 48.5, 51, 53.5, 46
Bench press 32, 33, 33.5, 34.5, 36 Strict overhead press 21, 22, 23, 23.5, 24.5 6 x 5 pull ups 6 x 15 abmat sit ups Split Summary === 1) 0km - 24(0/km) 100/108bpm [INFb/km] 2cal 61/61rpm 2) 0km - 1:39(0/km) 102/117bpm [INFb/km] 12cal 61/61rpm 3) 0km - 24(0/km) 99/109bpm [INFb/km] 2cal 61/61rpm 4) 0km - 1:40(0/km) 100/119bpm [INFb/km] 12cal 61/62rpm 5) 0km - 26(0/km) 101/113bpm [INFb/km] 2cal 61/61rpm 6) 0km - 1:40(0/km) 100/119bpm [INFb/km] 12cal 61/61rpm 7) 0km - 31(0/km) 98/114bpm [INFb/km] 3cal 61/61rpm 8) 0km - 1:40(0/km) 103/123bpm [INFb/km] 12cal 61/62rpm 9) 0km - 29(0/km) 100/113bpm [INFb/km] 3cal 61/61rpm 10) 0km - 1:40(0/km) 111/123bpm [INFb/km] 14cal 61/61rpm 11) 0km - 1:41(0/km) 99/106bpm [INFb/km] 10cal 61/61rpm 12) 0km - 1:39(0/km) 96/106bpm [INFb/km] 9cal 61/62rpm 13) 0km - 16(0/km) 94/98bpm [INFb/km] 1cal 61/61rpm 14) 0km - 1:40(0/km) 93/100bpm [INFb/km] 8cal 60/61rpm 15) 0km - 20(0/km) 92/99bpm [INFb/km] 1cal 61/61rpm 16) 0km - 1:39(0/km) 93/100bpm [INFb/km] 8cal 60/61rpm 17) 0km - 22(0/km) 92/97bpm [INFb/km] 1cal 61/61rpm 18) 0km - 1:39(0/km) 93/101bpm [INFb/km] 8cal 61/61rpm 19) 0km - 21(0/km) 94/101bpm [INFb/km] 1cal 61/61rpm 20) 0km - 1:39(0/km) 100/105bpm [INFb/km] 9cal 60/62rpm 21) 0km - 49(0/km) 99/105bpm [INFb/km] 4cal 49/60rpm 22) 0km - 1:39(0/km) 96/105bpm [INFb/km] 8cal 61/61rpm 23) 0km - 17(0/km) 98/103bpm [INFb/km] 1cal 61/61rpm 24) 0km - 1:40(0/km) 94/107bpm [INFb/km] 8cal 61/63rpm 25) 0km - 19(0/km) 97/106bpm [INFb/km] 1cal 60/61rpm 26) 0km - 1:40(0/km) 94/102bpm [INFb/km] 7cal 61/61rpm 27) 0km - 20(0/km) 97/104bpm [INFb/km] 1cal 60/61rpm 28) 0km - 1:39(0/km) 93/106bpm [INFb/km] 7cal 60/61rpm 29) 0km - 18(0/km) 98/105bpm [INFb/km] 1cal 61/61rpm 30) 0km - 1:39(0/km) 96/103bpm [INFb/km] 8cal 60/61rpm 31) 0km - 15(0/km) 100/110bpm [INFb/km] 1cal 60/61rpm 32) 0km - 1:39(0/km) 96/116bpm [INFb/km] 8cal 60/61rpm 33) 0km - 13(0/km) 92/102bpm [INFb/km] 60/61rpm 34) 0km - 1:40(0/km) 92/110bpm [INFb/km] 7cal 61/61rpm 35) 0km - 14(0/km) 93/104bpm [INFb/km] 1cal 61/61rpm 36) 0km - 1:40(0/km) 95/114bpm [INFb/km] 8cal 60/61rpm 37) 0km - 13(0/km) 91/101bpm [INFb/km] 61/61rpm 38) 0km - 1:39(0/km) 94/112bpm [INFb/km] 8cal 61/61rpm 39) 0km - 14(0/km) 93/104bpm [INFb/km] 61/61rpm 40) 0km - 1:39(0/km) 94/112bpm [INFb/km] 7cal 61/61rpm 41) 0km - 13(0/km) 94/105bpm [INFb/km] 61/61rpm 42) 0km - 1:40(0/km) 93/114bpm [INFb/km] 7cal 61/64rpm 43) 0km - 36(0/km) 95/101bpm [INFb/km] 2cal 53/57rpm 44) 0km - 51(0/km) 91/104bpm [INFb/km] 3cal 58/61rpm 45) 0km - 37(0/km) 91/95bpm [INFb/km] 2cal 53/53rpm 46) 0km - 53(0/km) 88/98bpm [INFb/km] 3cal 61/62rpm 47) 0km - 36(0/km) 90/95bpm [INFb/km] 2cal 62/62rpm 48) 0km - 47(0/km) 88/98bpm [INFb/km] 3cal 61/61rpm 49) 0km - 37(0/km) 92/97bpm [INFb/km] 2cal 54/61rpm 50) 0km - 1:06(0/km) 87/101bpm [INFb/km] 4cal 61/61rpm 51) 0km - 35(0/km) 89/95bpm [INFb/km] 2cal 63/63rpm 52) 0km - 1:23(0/km) 90/101bpm [INFb/km] 6cal 61/61rpm 53) 0km - 9(0/km) 94/95bpm [INFb/km] 50/50rpm 54) 0km - 1(0/km) 94/95bpm [INFb/km] 50/50rpm Add a comment
Split Summary
=== 1) 0km - 12:26(0/km) 90/106bpm [INFb/km] 57cal 61/62rpm Add a comment
Split Summary
=== 1) 0km - 5:01(0/km) 119/132bpm [INFb/km] 54cal Add a comment
UT2: 40 min @ r20
Split Summary === 1) 9.25km - 40:00(4:19/km) 565cal Add a comment
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UT1: 2 x 15 min @ r22/ 2 min rest (plus warm up and down)
Split Summary === 1) 2.04km - 9:00(4:25/km) 123cal 2) 0.05km - 1:00(19:36/km) 5cal 3) 3.61km - 15:00(4:09/km) 230cal 4) 0.26km - 2:00(7:51/km) 13cal 5) 3.62km - 15:00(4:09/km) 232cal 6) 0.12km - 1:00(8:04/km) 6cal 7) 1.09km - 5:00(4:36/km) 63cal Add a comment
Double pyramid.
Quiet pool. Quickest average pace for the working sets yet. Fastest second pyramid by a couple of seconds. Split Summary === 1) 0.3km - 6:35(21:56/km) 72cal 26/rpm 2.87/3.25kmph 2) 0km - 1:13(0/km) 3) 0.1km - 1:47(17:52/km) 24cal 31/rpm 3.36/3.73kmph 4) 0km - 11(0/km) 5) 0.15km - 2:52(19:08/km) 36cal 29/rpm 3.14/3.78kmph 6) 0km - 16(0/km) 7) 0.2km - 3:54(19:31/km) 48cal 30/rpm 3.07/3.52kmph 8) 0km - 21(0/km) 9) 0.15km - 2:57(19:39/km) 36cal 29/rpm 3.05/3.35kmph 10) 0km - 15(0/km) 11) 0.1km - 1:52(18:44/km) 24cal 30/rpm 3.2/3.42kmph 12) 0km - 11(0/km) 13) 0.1km - 2:07(21:05/km) 24cal 27/rpm 2.84/3.13kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:48(18:05/km) 24cal 30/rpm 3.32/3.45kmph 16) 0km - 11(0/km) 17) 0.15km - 2:54(19:20/km) 36cal 30/rpm 3.1/3.33kmph 18) 0km - 16(0/km) 19) 0.2km - 3:52(19:18/km) 48cal 30/rpm 3.11/3.42kmph 20) 0km - 21(0/km) 21) 0.15km - 2:54(19:22/km) 36cal 30/rpm 3.1/3.41kmph 22) 0km - 15(0/km) 23) 0.1km - 1:50(18:17/km) 24cal 31/rpm 3.28/4.15kmph 24) 0km - 10(0/km) 25) 0.1km - 2:21(23:31/km) 25cal 26/rpm 2.55/3.1kmph 26) 0km - 1:01(0/km) 27) 0.1km - 2:06(21:02/km) 24cal 27/rpm 2.85/2.92kmph Add a comment
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Weights part 2
7 x 8 knees to elbows 6 x 5 pull ups Split Summary === 1) 0km - 13(0/km) 106/109bpm [INFb/km] 1cal 2) 0km - 1:39(0/km) 94/104bpm [INFb/km] 10cal 61/61rpm 3) 0km - 20(0/km) 101/109bpm [INFb/km] 2cal 61/61rpm 4) 0km - 1:40(0/km) 94/111bpm [INFb/km] 10cal 61/61rpm 5) 0km - 24(0/km) 98/111bpm [INFb/km] 2cal 61/61rpm 6) 0km - 1:39(0/km) 94/111bpm [INFb/km] 10cal 61/61rpm 7) 0km - 21(0/km) 98/110bpm [INFb/km] 2cal 61/61rpm 8) 0km - 1:39(0/km) 94/112bpm [INFb/km] 10cal 61/61rpm 9) 0km - 22(0/km) 101/115bpm [INFb/km] 2cal 61/61rpm 10) 0km - 1:39(0/km) 99/117bpm [INFb/km] 11cal 61/62rpm 11) 0km - 22(0/km) 101/112bpm [INFb/km] 2cal 61/61rpm 12) 0km - 1:40(0/km) 98/113bpm [INFb/km] 10cal 61/61rpm 13) 0km - 25(0/km) 103/114bpm [INFb/km] 2cal 61/61rpm 14) 0km - 1:39(0/km) 99/116bpm [INFb/km] 11cal 61/61rpm 15) 0km - 12(0/km) 98/105bpm [INFb/km] 1cal 61/61rpm 16) 0km - 1:39(0/km) 98/112bpm [INFb/km] 10cal 61/61rpm 17) 0km - 11(0/km) 95/103bpm [INFb/km] 61/61rpm 18) 0km - 1:39(0/km) 100/113bpm [INFb/km] 10cal 61/61rpm 19) 0km - 11(0/km) 98/104bpm [INFb/km] 1cal 61/61rpm 20) 0km - 1:39(0/km) 98/113bpm [INFb/km] 10cal 61/61rpm 21) 0km - 14(0/km) 98/106bpm [INFb/km] 1cal 61/61rpm 22) 0km - 1:39(0/km) 101/115bpm [INFb/km] 10cal 61/62rpm 23) 0km - 12(0/km) 98/106bpm [INFb/km] 1cal 61/62rpm 24) 0km - 1:39(0/km) 101/116bpm [INFb/km] 10cal 60/61rpm 25) 0km - 13(0/km) 100/108bpm [INFb/km] 1cal 61/61rpm Add a comment
Part 1
Deadlift 46, 48.5, 51, 53.5, 56 Cleans 4 x 5 x 30kg, 5 @ 35 Strict OHP 22,23,23.5,24.5, 25.5 Split Summary === 1) 0km - 20(0/km) 103/109bpm [INFb/km] 1cal 58/60rpm 2) 0km - 1:39(0/km) 107/117bpm [INFb/km] 13cal 61/62rpm 3) 0km - 20(0/km) 109/112bpm [INFb/km] 3cal 61/61rpm 4) 0km - 1:39(0/km) 108/117bpm [INFb/km] 14cal 60/62rpm 5) 0km - 19(0/km) 104/108bpm [INFb/km] 2cal 61/61rpm 6) 0km - 1:39(0/km) 108/115bpm [INFb/km] 13cal 60/61rpm 7) 0km - 19(0/km) 110/111bpm [INFb/km] 2cal 60/61rpm 8) 0km - 1:39(0/km) 107/119bpm [INFb/km] 13cal 60/62rpm 9) 0km - 19(0/km) 106/109bpm [INFb/km] 2cal 60/61rpm 10) 0km - 1:40(0/km) 111/124bpm [INFb/km] 14cal 57/63rpm 11) 0km - 20(0/km) 121/126bpm [INFb/km] 3cal 60/60rpm 12) 0km - 1:39(0/km) 120/131bpm [INFb/km] 17cal 62/70rpm 13) 0km - 20(0/km) 112/123bpm [INFb/km] 2cal 62/70rpm 14) 0km - 1:39(0/km) 115/129bpm [INFb/km] 15cal 60/61rpm 15) 0km - 20(0/km) 110/122bpm [INFb/km] 2cal 60/61rpm 16) 0km - 1:40(0/km) 114/129bpm [INFb/km] 14cal 60/61rpm 17) 0km - 20(0/km) 112/122bpm [INFb/km] 2cal 59/59rpm 18) 0km - 1:40(0/km) 117/127bpm [INFb/km] 15cal 60/63rpm 19) 0km - 24(0/km) 113/127bpm [INFb/km] 3cal 60/63rpm 20) 0km - 1:40(0/km) 120/132bpm [INFb/km] 16cal 59/60rpm 21) 0km - 17(0/km) 117/122bpm [INFb/km] 2cal 53/60rpm 22) 0km - 1:39(0/km) 110/118bpm [INFb/km] 12cal 60/61rpm 23) 0km - 16(0/km) 114/118bpm [INFb/km] 2cal 60/61rpm 24) 0km - 1:39(0/km) 108/117bpm [INFb/km] 11cal 60/64rpm 25) 0km - 19(0/km) 111/120bpm [INFb/km] 2cal 17/17rpm 26) 0km - 1:39(0/km) 108/121bpm [INFb/km] 10cal 60/61rpm 27) 0km - 15(0/km) 109/116bpm [INFb/km] 1cal 60/60rpm 28) 0km - 1:39(0/km) 106/119bpm [INFb/km] 9cal 60/61rpm 29) 0km - 15(0/km) 105/112bpm [INFb/km] 1cal 45/61rpm 30) 0km - 16(0/km) 110/112bpm [INFb/km] 2cal 43/60rpm Add a comment
Split Summary
=== 1) 1km - 5:59(5:59/km) 139/146bpm [833b/km] 83cal 10.02/10.95kmph 2) 0.69km - 4:03(5:53/km) 139/148bpm [818b/km] 57cal 10.2/10.55kmph 1st Mar 2024, 5:37pm
GregP wrote: Oooh1st Mar 2024, 5:39pm
Fenland Flier wrote: 👍1st Mar 2024, 7:05pm
Nellers wrote: No problems so far. Add a comment
Split Summary
=== 1) 0km - 16:13(0/km) 116/132bpm [INFb/km] 157cal 66/117rpm Add a comment
Split Summary
=== 1) 0km - 5:01(0/km) 120/139bpm [INFb/km] 54cal Add a comment
Tour America Kolob Terrace Road pyramid ride
Split Summary === 1) 0km - 40:01(0/km) 136/150bpm [INFb/km] 525cal Add a comment
Split Summary
=== 1) 0km - 37:59(0/km) 83/123bpm [INFb/km] 157cal 61/79rpm Add a comment
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Split Summary
=== 1) 0km - 39:05(0/km) 82/108bpm [INFb/km] 155cal 58/76rpm Add a comment
UT1: 3 x 10 min @ r22/ 2 min rest (plus wu & wd)
Split Summary === 1) 2.02km - 9:00(4:27/km) 121cal 2) 0.08km - 1:00(12:21/km) 5cal 3) 2.39km - 10:00(4:11/km) 152cal 4) 0km - 0(0/km) 5) 0.26km - 2:00(7:51/km) 13cal 6) 0km - 0(NAN:00:00/km) 7) 2.38km - 10:00(4:13/km) 150cal 8) 0km - 0(0/km) 9) 0.32km - 2:00(6:14/km) 16cal 10) 0km - 0(NAN:00:00/km) 11) 2.39km - 10:00(4:12/km) 151cal 12) 0km - 0(0/km) 13) 1.78km - 9:00(5:03/km) 97cal Add a comment
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Split Summary
=== 1) 0km - 38:19(0/km) 82/106bpm [INFb/km] 153cal 61/79rpm Add a comment
All over the shop today because of a narrow crowded lane and fast and medium lanes being swapped mid-swim.
Split Summary === 1) 0.35km - 7:14(20:39/km) 84cal 26/rpm 2.91/3.45kmph 2) 0km - 1:15(0/km) 3) 0.15km - 3:01(20:07/km) 36cal 27/rpm 2.98/3.22kmph 4) 0km - 39(0/km) 5) 0.05km - 53(17:33/km) 12cal 28/rpm 3.42/3.54kmph 6) 0km - 11(0/km) 7) 0.05km - 54(18:09/km) 12cal 28/rpm 3.3/3.58kmph 8) 0km - 31(0/km) 9) 0.05km - 54(18:01/km) 12cal 30/rpm 3.33/3.56kmph 10) 0km - 31(0/km) 11) 0.05km - 54(17:51/km) 12cal 31/rpm 3.36/3.76kmph 12) 0km - 1:40(0/km) 13) 0.05km - 50(16:31/km) 12cal 31/rpm 3.63/3.84kmph 14) 0km - 44(0/km) 15) 0.05km - 52(17:24/km) 12cal 29/rpm 3.45/3.49kmph 16) 0km - 31(0/km) 17) 0.05km - 54(17:56/km) 12cal 30/rpm 3.34/3.63kmph 18) 0km - 21(0/km) 19) 0.05km - 53(17:34/km) 12cal 30/rpm 3.42/3.67kmph 20) 0km - 1:26(0/km) 21) 0km - 10(0/km) 22) 0km - 59(0/km) 23) 0.05km - 56(18:49/km) 12cal 28/rpm 3.19/4.1kmph 24) 0km - 37(0/km) 25) 0.05km - 54(17:58/km) 12cal 29/rpm 3.34/3.65kmph 26) 0km - 38(0/km) 27) 0.05km - 54(18:04/km) 12cal 30/rpm 3.32/3.59kmph 28) 0km - 43(0/km) 29) 0.05km - 54(18:03/km) 12cal 29/rpm 3.32/3.54kmph 30) 0km - 40(0/km) 31) 0.05km - 56(18:46/km) 12cal 30/rpm 3.2/3.5kmph 32) 0km - 41(0/km) 33) 0.05km - 52(17:30/km) 12cal 31/rpm 3.43/3.69kmph 34) 0km - 46(0/km) 35) 0.05km - 45(14:58/km) 12cal 36/rpm 4.01/4.81kmph 36) 0km - 52(0/km) 37) 0.05km - 46(15:30/km) 12cal 34/rpm 3.87/3.98kmph 38) 0km - 22(0/km) 39) 0.05km - 1:09(23:02/km) 12cal 24/rpm 2.61/2.79kmph 40) 0km - 28(0/km) 41) 0.15km - 3:13(21:29/km) 36cal 26/rpm 2.79/3.29kmph 42) 0km - 3:46(0/km) 43) 0.2km - 4:11(20:55/km) 48cal 27/rpm 2.87/3.01kmph 44) 0km - 23(0/km) 45) 0.2km - 4:08(20:38/km) 48cal 27/rpm 2.91/3.05kmph 46) 0km - 1:43(0/km) 47) 0.15km - 2:59(19:51/km) 36cal 29/rpm 3.02/3.25kmph 48) 0km - 17(0/km) 49) 0.1km - 2:00(20:04/km) 24cal 29/rpm 2.99/3.27kmph 50) 0km - 11(0/km) 51) 0.05km - 1:01(20:11/km) 12cal 24/rpm 2.97/3.24kmph |
Split Summary
=== 1) 0km - 20:01(0/km) 129/142bpm [INFb/km] 250cal Add a comment
Deadlift 48.5, 51, 53.5, 56, 58.5
Back squat 48.5, 51, 53.5, 56, 58.5 Bench press 33, 33.5, 34.5, 36, 37 6 x 5 pull ups 7 x 15 abmat sit ups Split Summary === 1) 0km - 18(0/km) 96/103bpm [INFb/km] 1cal 60/60rpm 2) 0km - 1:39(0/km) 99/109bpm [INFb/km] 11cal 61/64rpm 3) 0km - 18(0/km) 96/103bpm [INFb/km] 2cal 60/60rpm 4) 0km - 1:39(0/km) 98/109bpm [INFb/km] 10cal 60/60rpm 5) 0km - 18(0/km) 98/102bpm [INFb/km] 1cal 60/60rpm 6) 0km - 1:39(0/km) 99/110bpm [INFb/km] 11cal 60/60rpm 7) 0km - 19(0/km) 95/102bpm [INFb/km] 1cal 60/60rpm 8) 0km - 1:39(0/km) 97/111bpm [INFb/km] 10cal 60/60rpm 9) 0km - 22(0/km) 100/106bpm [INFb/km] 2cal 60/60rpm 10) 0km - 1:40(0/km) 107/117bpm [INFb/km] 13cal 60/60rpm 11) 0km - 50(0/km) 109/115bpm [INFb/km] 7cal 60/60rpm 12) 0km - 1:39(0/km) 104/120bpm [INFb/km] 12cal 61/62rpm 13) 0km - 24(0/km) 103/113bpm [INFb/km] 2cal 60/60rpm 14) 0km - 1:40(0/km) 107/121bpm [INFb/km] 13cal 61/63rpm 15) 0km - 26(0/km) 104/114bpm [INFb/km] 2cal 61/62rpm 16) 0km - 1:39(0/km) 106/122bpm [INFb/km] 12cal 60/60rpm 17) 0km - 25(0/km) 103/114bpm [INFb/km] 2cal 60/60rpm 18) 0km - 1:40(0/km) 107/121bpm [INFb/km] 12cal 60/60rpm 19) 0km - 29(0/km) 104/116bpm [INFb/km] 3cal 60/60rpm 20) 0km - 1:39(0/km) 114/125bpm [INFb/km] 14cal 60/60rpm 21) 0km - 53(0/km) 105/111bpm [INFb/km] 5cal 59/62rpm 22) 0km - 1:40(0/km) 99/108bpm [INFb/km] 9cal 60/60rpm 23) 0km - 20(0/km) 97/101bpm [INFb/km] 1cal 60/60rpm 24) 0km - 1:40(0/km) 95/102bpm [INFb/km] 8cal 61/69rpm 25) 0km - 16(0/km) 97/100bpm [INFb/km] 1cal 60/60rpm 26) 0km - 1:39(0/km) 95/102bpm [INFb/km] 7cal 60/62rpm 27) 0km - 20(0/km) 93/100bpm [INFb/km] 1cal 60/60rpm 28) 0km - 1:39(0/km) 93/99bpm [INFb/km] 7cal 60/60rpm 29) 0km - 19(0/km) 91/94bpm [INFb/km] 1cal 60/60rpm 30) 0km - 1:40(0/km) 96/105bpm [INFb/km] 8cal 61/67rpm 31) 0km - 15(0/km) 103/110bpm [INFb/km] 1cal 60/60rpm 32) 0km - 1:39(0/km) 101/116bpm [INFb/km] 9cal 60/60rpm 33) 0km - 14(0/km) 97/107bpm [INFb/km] 1cal 60/60rpm 34) 0km - 1:40(0/km) 96/111bpm [INFb/km] 8cal 60/60rpm 35) 0km - 12(0/km) 100/110bpm [INFb/km] 1cal 60/60rpm 36) 0km - 1:40(0/km) 94/115bpm [INFb/km] 8cal 60/60rpm 37) 0km - 12(0/km) 94/105bpm [INFb/km] 60/60rpm 38) 0km - 1:40(0/km) 96/113bpm [INFb/km] 8cal 60/60rpm 39) 0km - 13(0/km) 93/102bpm [INFb/km] 53/60rpm 40) 0km - 1:39(0/km) 89/114bpm [INFb/km] 7cal 60/60rpm 41) 0km - 14(0/km) 100/111bpm [INFb/km] 1cal 60/60rpm 42) 0km - 1:07(0/km) 101/116bpm [INFb/km] 5cal 61/62rpm 43) 0km - 36(0/km) 95/97bpm [INFb/km] 2cal 61/61rpm 44) 0km - 41(0/km) 93/98bpm [INFb/km] 3cal 60/60rpm 45) 0km - 35(0/km) 95/98bpm [INFb/km] 2cal 56/60rpm 46) 0km - 46(0/km) 98/105bpm [INFb/km] 4cal 64/75rpm 47) 0km - 36(0/km) 93/97bpm [INFb/km] 2cal 58/58rpm 48) 0km - 44(0/km) 90/97bpm [INFb/km] 3cal 61/61rpm 49) 0km - 36(0/km) 91/94bpm [INFb/km] 2cal 56/61rpm 50) 0km - 1:10(0/km) 90/101bpm [INFb/km] 4cal 57/62rpm 51) 0km - 35(0/km) 92/94bpm [INFb/km] 2cal 57/62rpm 52) 0km - 44(0/km) 90/96bpm [INFb/km] 3cal 61/61rpm 53) 0km - 36(0/km) 88/91bpm [INFb/km] 2cal 44/56rpm 54) 0km - 49(0/km) 88/95bpm [INFb/km] 3cal 61/61rpm 55) 0km - 36(0/km) 89/91bpm [INFb/km] 2cal 53/58rpm 56) 0km - 0(0/km) 92/92bpm [INFb/km] 52/52rpm Add a comment
Split Summary
=== 1) 1km - 5:49(5:49/km) 136/144bpm [791b/km] 79cal 10.32/11.59kmph 2) 0.75km - 4:29(5:56/km) 137/146bpm [813b/km] 62cal 10.11/10.58kmph 4th Mar 2024, 7:08pm
GregP wrote: Golly4th Mar 2024, 7:26pm
Nellers wrote: Apparently my daughter, the qualified Sport Rehab Therapist, didn't waste 3 years at uni at all. 4th Mar 2024, 7:47pm
Fenland Flier wrote: That's very good then, do you have her on speed dial? 🤣🤣 Add a comment
Split Summary
=== 1) 0km - 18:24(0/km) 112/132bpm [INFb/km] 163cal 67/87rpm Add a comment
Split Summary
=== 1) 0km - 5:01(0/km) 113/134bpm [INFb/km] 33cal Add a comment
Split Summary
=== 1) 0km - 27:09(0/km) 86/106bpm [INFb/km] 125cal 59/79rpm Add a comment
UT1: 2 x 18 min @ r22/ 2 min rest (plus wu & wd)
Split Summary === 1) 2.04km - 9:00(4:25/km) 123cal 2) 0.03km - 1:00(31:15/km) 5cal 3) 4.31km - 18:00(4:10/km) 274cal 4) 0.18km - 2:00(11:26/km) 11cal 5) 4.3km - 18:00(4:11/km) 273cal 6) 0.24km - 2:00(8:12/km) 13cal 7) 1.05km - 5:00(4:45/km) 60cal Add a comment
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UT1: 2 x 15 min @ r22/ 2 min rest
Felt pretty tired and flat when I got in the shed but once I got going I was able to push it and felt good. Fastest UT1 for a while. Split Summary === 1) 2.06km - 9:00(4:23/km) 125cal 2) 0.03km - 1:00(29:25/km) 5cal 3) 3.64km - 15:00(4:07/km) 234cal 4) 0.27km - 2:00(7:20/km) 14cal 5) 3.66km - 15:00(4:06/km) 237cal 6) 0.11km - 1:00(9:05/km) 6cal 7) 1.11km - 5:00(4:30/km) 66cal 5th Mar 2024, 10:25pm
Cats Whiskers wrote: Nice one, especially given how you felt before you started. Add a comment
Split Summary
=== 1) 0km - 36:40(0/km) 81/110bpm [INFb/km] 144cal 59/79rpm Add a comment
Just didn't feel it today. Poor night's sleep. Stomach not great this morning. Got to the pool and binned the planned 2k for a simple mile. Felt like I was swimming through treacle but I got it done and it adds to the fitness stores I guess.
Split Summary === 1) 0.2km - 4:06(20:30/km) 48cal 26/rpm 2.93/3.56kmph 2) 0km - 34(0/km) 3) 0.2km - 4:05(20:25/km) 48cal 28/rpm 2.94/3.2kmph 4) 0km - 20(0/km) 5) 0.2km - 5:14(26:11/km) 48cal 30/rpm 3.14/4.1kmph 6) 0km - 21(0/km) 7) 0.2km - 3:59(19:56/km) 48cal 29/rpm 3.01/3.31kmph 8) 0km - 21(0/km) 9) 0.2km - 4:02(20:11/km) 48cal 28/rpm 2.97/3.15kmph 10) 0km - 21(0/km) 11) 0.2km - 4:08(20:42/km) 48cal 29/rpm 2.9/3.14kmph 12) 0km - 21(0/km) 13) 0.2km - 4:09(20:44/km) 48cal 30/rpm 2.89/3.1kmph 14) 0.2km - 4:33(22:44/km) 48cal 26/rpm 2.64/3kmph |
Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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Back squats 51, 53.5, 56, 58.5, 61
Cleans 5 x 35 Strict overhead press 23.5, 24.5, 25.5, 26, 27 7 x 9 knees to elbows 6 x 5 pull ups Split Summary === 1) 0km - 26(0/km) 104/114bpm [INFb/km] 2cal 60/60rpm 2) 0km - 1:40(0/km) 109/127bpm [INFb/km] 15cal 60/61rpm 3) 0km - 23(0/km) 104/112bpm [INFb/km] 2cal 60/61rpm 4) 0km - 1:39(0/km) 109/121bpm [INFb/km] 14cal 60/61rpm 5) 0km - 30(0/km) 106/115bpm [INFb/km] 3cal 60/61rpm 6) 0km - 1:39(0/km) 112/128bpm [INFb/km] 14cal 60/61rpm 7) 0km - 26(0/km) 106/116bpm [INFb/km] 3cal 60/61rpm 8) 0km - 1:39(0/km) 112/126bpm [INFb/km] 14cal 60/60rpm 9) 0km - 30(0/km) 107/118bpm [INFb/km] 3cal 60/62rpm 10) 0km - 1:39(0/km) 113/129bpm [INFb/km] 14cal 60/62rpm 11) 0km - 36(0/km) 111/128bpm [INFb/km] 4cal 60/60rpm 12) 0km - 1:40(0/km) 118/133bpm [INFb/km] 16cal 60/62rpm 13) 0km - 28(0/km) 108/126bpm [INFb/km] 3cal 46/60rpm 14) 0km - 1:39(0/km) 115/133bpm [INFb/km] 14cal 60/61rpm 15) 0km - 23(0/km) 107/122bpm [INFb/km] 2cal 60/61rpm 16) 0km - 1:39(0/km) 114/130bpm [INFb/km] 14cal 60/62rpm 17) 0km - 23(0/km) 106/122bpm [INFb/km] 2cal 60/60rpm 18) 0km - 1:40(0/km) 112/131bpm [INFb/km] 13cal 60/62rpm 19) 0km - 24(0/km) 109/122bpm [INFb/km] 2cal 60/60rpm 20) 0km - 1:39(0/km) 114/125bpm [INFb/km] 13cal 60/62rpm 21) 0km - 18(0/km) 105/112bpm [INFb/km] 1cal 61/61rpm 22) 0km - 1:40(0/km) 101/110bpm [INFb/km] 8cal 60/62rpm 23) 0km - 20(0/km) 102/109bpm [INFb/km] 1cal 48/61rpm 24) 0km - 1:39(0/km) 101/109bpm [INFb/km] 8cal 60/61rpm 25) 0km - 19(0/km) 100/107bpm [INFb/km] 1cal 60/60rpm 26) 0km - 1:39(0/km) 98/108bpm [INFb/km] 7cal 61/62rpm 27) 0km - 20(0/km) 99/105bpm [INFb/km] 1cal 60/60rpm 28) 0km - 1:39(0/km) 97/106bpm [INFb/km] 7cal 60/61rpm 29) 0km - 23(0/km) 101/111bpm [INFb/km] 1cal 60/62rpm 30) 0km - 1:39(0/km) 105/113bpm [INFb/km] 9cal 60/61rpm 31) 0km - 1:24(0/km) 98/114bpm [INFb/km] 5cal 70/76rpm 32) 0km - 1:39(0/km) 99/114bpm [INFb/km] 8cal 60/61rpm 33) 0km - 34(0/km) 97/114bpm [INFb/km] 2cal 61/61rpm 34) 0km - 1:39(0/km) 98/115bpm [INFb/km] 8cal 60/61rpm 35) 0km - 26(0/km) 100/111bpm [INFb/km] 2cal 61/61rpm 36) 0km - 1:39(0/km) 98/113bpm [INFb/km] 8cal 60/61rpm 37) 0km - 26(0/km) 102/113bpm [INFb/km] 2cal 61/61rpm 38) 0km - 1:39(0/km) 101/115bpm [INFb/km] 8cal 60/61rpm 39) 0km - 25(0/km) 103/115bpm [INFb/km] 2cal 61/61rpm 40) 0km - 1:39(0/km) 100/115bpm [INFb/km] 8cal 61/61rpm 41) 0km - 24(0/km) 107/116bpm [INFb/km] 2cal 61/61rpm 42) 0km - 1:40(0/km) 107/118bpm [INFb/km] 10cal 61/62rpm 43) 0km - 25(0/km) 104/114bpm [INFb/km] 2cal 61/61rpm 44) 0km - 1:39(0/km) 101/114bpm [INFb/km] 8cal 61/62rpm 45) 0km - 13(0/km) 97/104bpm [INFb/km] 61/61rpm 46) 0km - 1:39(0/km) 99/113bpm [INFb/km] 7cal 59/61rpm 47) 0km - 13(0/km) 99/106bpm [INFb/km] 61/61rpm 48) 0km - 1:39(0/km) 100/114bpm [INFb/km] 8cal 61/61rpm 49) 0km - 12(0/km) 100/108bpm [INFb/km] 61/61rpm 50) 0km - 1:39(0/km) 100/115bpm [INFb/km] 8cal 61/61rpm 51) 0km - 15(0/km) 98/106bpm [INFb/km] 1cal 61/61rpm 52) 0km - 1:39(0/km) 101/118bpm [INFb/km] 8cal 60/61rpm 53) 0km - 12(0/km) 101/110bpm [INFb/km] 61/61rpm 54) 0km - 1:39(0/km) 102/120bpm [INFb/km] 9cal 61/61rpm 55) 0km - 17(0/km) 97/107bpm [INFb/km] 1cal 61/61rpm 56) 0km - 0(0/km) 110/110bpm [INFb/km] 61/61rpm Add a comment
Warm up for squats
Split Summary === 1) 0km - 1:15(0/km) 112/123bpm [INFb/km] 10cal 60/61rpm Add a comment
Stroke ladder as warm up for weights
Split Summary === 1) 2.56km - 11:04(4:19/km) 157cal Add a comment
Split Summary
=== 1) 0km - 40:01(0/km) 133/144bpm [INFb/km] 502cal Add a comment
Split Summary
=== 1) 0km - 32:07(0/km) 75/118bpm [INFb/km] 103cal 60/63rpm Add a comment
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UT2: 3 x 18 min @ r20/ 1 min rest
1) 4.16km - 18:00(4:19/km) 256cal 2) 0.09km - 1:00(10:54/km) 6cal 3) 4.2km - 18:00(4:17/km) 260cal 4) 0.03km - 1:00(38:10/km) 5cal 5) 4.18km - 18:00(4:18/km) 258cal 6) 0.12km - 1:00(8:33/km) 6cal Add a comment
1) 0km - 33:33(0/km) 87/115bpm [INFb/km] 155cal 58/76rpm
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Double pyramid. Quiet lane this morning. Nice.
1) 0.3km - 5:59(19:56/km) 72cal 27/rpm 3.01/3.29kmph 2) 0km - 54(0/km) 3) 0.1km - 1:48(17:58/km) 24cal 29/rpm 3.34/3.62kmph 4) 0km - 11(0/km) 5) 0.15km - 2:50(18:51/km) 36cal 29/rpm 3.19/3.69kmph 6) 0km - 15(0/km) 7) 0.2km - 3:50(19:11/km) 48cal 29/rpm 3.13/3.51kmph 8) 0km - 21(0/km) 9) 0.15km - 2:50(18:56/km) 36cal 30/rpm 3.17/3.39kmph 10) 0km - 16(0/km) 11) 0.1km - 1:53(18:48/km) 24cal 30/rpm 3.19/3.47kmph 12) 0km - 10(0/km) 13) 0.1km - 2:03(20:33/km) 24cal 27/rpm 2.92/3.25kmph 14) 0km - 50(0/km) 15) 0.1km - 1:49(18:09/km) 24cal 29/rpm 3.31/3.47kmph 16) 0km - 10(0/km) 17) 0.15km - 2:54(19:19/km) 36cal 30/rpm 3.11/3.44kmph 18) 0km - 15(0/km) 19) 0.2km - 3:57(19:47/km) 48cal 30/rpm 3.03/3.44kmph 20) 0km - 21(0/km) 21) 0.15km - 2:53(19:16/km) 36cal 30/rpm 3.11/3.45kmph 22) 0km - 16(0/km) 23) 0.1km - 1:49(18:11/km) 24cal 31/rpm 3.3/3.8kmph 24) 0km - 11(0/km) 25) 0.1km - 2:10(21:45/km) 24cal 27/rpm 2.76/3.1kmph 26) 0km - 1:01(0/km) 27) 0.1km - 2:03(20:33/km) 24cal 27/rpm 2.92/3.06kmph |
1) 1km - 10:06(10:06/km) 103/122bpm [1040b/km] 81cal 58/62rpm 5.94/6.38kmph
2) 0.1km - 59(9:37/km) 108/109bpm [1038b/km] 8cal 58/60rpm 6.24/6.38kmph Add a comment
1) 0km - 12:31(0/km) 128/138bpm [INFb/km] 155cal
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Deadlifts 51, 53.5, 56, 58.5, 61
Bench press 34.5, 35.5, 36, 37, 38 Cleans 5 x 35 6 x 6 pull ups 8 x 15 abmat sit ups 1) 0km - 19(0/km) 98/108bpm [INFb/km] 1cal 60/60rpm 2) 0km - 1:40(0/km) 108/119bpm [INFb/km] 13cal 60/60rpm 3) 0km - 23(0/km) 101/108bpm [INFb/km] 2cal 60/61rpm 4) 0km - 1:39(0/km) 104/120bpm [INFb/km] 12cal 60/62rpm 5) 0km - 21(0/km) 103/113bpm [INFb/km] 2cal 60/62rpm 6) 0km - 1:39(0/km) 110/123bpm [INFb/km] 14cal 62/79rpm 7) 0km - 22(0/km) 108/114bpm [INFb/km] 2cal 65/79rpm 8) 0km - 1:39(0/km) 110/124bpm [INFb/km] 14cal 60/60rpm 9) 0km - 24(0/km) 97/109bpm [INFb/km] 2cal 60/60rpm 10) 0km - 1:39(0/km) 113/126bpm [INFb/km] 14cal 60/61rpm 11) 0km - 27(0/km) 104/121bpm [INFb/km] 3cal 61/63rpm 12) 0km - 1:39(0/km) 112/129bpm [INFb/km] 14cal 60/61rpm 13) 0km - 23(0/km) 108/124bpm [INFb/km] 2cal 63/69rpm 14) 0km - 1:39(0/km) 108/128bpm [INFb/km] 12cal 60/60rpm 15) 0km - 25(0/km) 110/120bpm [INFb/km] 2cal 85/122rpm 16) 0km - 1:40(0/km) 113/131bpm [INFb/km] 14cal 63/69rpm 17) 0km - 23(0/km) 110/124bpm [INFb/km] 2cal 73/74rpm 18) 0km - 1:39(0/km) 114/134bpm [INFb/km] 14cal 61/62rpm 19) 0km - 29(0/km) 108/122bpm [INFb/km] 3cal 60/60rpm 20) 0km - 1:39(0/km) 112/125bpm [INFb/km] 13cal 57/60rpm 21) 0km - 18(0/km) 102/106bpm [INFb/km] 1cal 57/63rpm 22) 0km - 1:39(0/km) 97/102bpm [INFb/km] 7cal 60/62rpm 23) 0km - 17(0/km) 92/97bpm [INFb/km] 1cal 60/60rpm 24) 0km - 1:39(0/km) 98/108bpm [INFb/km] 7cal 61/64rpm 25) 0km - 17(0/km) 99/101bpm [INFb/km] 1cal 60/60rpm 26) 0km - 1:39(0/km) 100/107bpm [INFb/km] 8cal 60/60rpm 27) 0km - 26(0/km) 95/100bpm [INFb/km] 1cal 60/60rpm 28) 0km - 1:40(0/km) 104/109bpm [INFb/km] 8cal 61/63rpm 29) 0km - 20(0/km) 97/105bpm [INFb/km] 1cal 60/60rpm 30) 0km - 1:40(0/km) 99/108bpm [INFb/km] 8cal 60/63rpm 31) 0km - 12(0/km) 102/110bpm [INFb/km] 60/63rpm 32) 0km - 1:40(0/km) 107/117bpm [INFb/km] 10cal 61/63rpm 33) 0km - 16(0/km) 107/114bpm [INFb/km] 1cal 60/61rpm 34) 0km - 1:40(0/km) 98/115bpm [INFb/km] 8cal 60/61rpm 35) 0km - 14(0/km) 99/112bpm [INFb/km] 61/61rpm 36) 0km - 1:40(0/km) 104/119bpm [INFb/km] 10cal 60/61rpm 37) 0km - 17(0/km) 98/111bpm [INFb/km] 1cal 60/60rpm 38) 0km - 1:39(0/km) 106/120bpm [INFb/km] 9cal 60/61rpm 39) 0km - 13(0/km) 104/114bpm [INFb/km] 1cal 61/61rpm 40) 0km - 1:39(0/km) 103/121bpm [INFb/km] 9cal 61/61rpm 41) 0km - 13(0/km) 103/111bpm [INFb/km] 1cal 61/61rpm 42) 0km - 1:22(0/km) 104/123bpm [INFb/km] 8cal 61/62rpm 43) 0km - 33(0/km) 100/104bpm [INFb/km] 2cal 56/56rpm 44) 0km - 50(0/km) 97/108bpm [INFb/km] 3cal 56/56rpm 45) 0km - 38(0/km) 95/101bpm [INFb/km] 2cal 61/61rpm 46) 0km - 1:04(0/km) 90/102bpm [INFb/km] 3cal 60/61rpm 47) 0km - 33(0/km) 93/98bpm [INFb/km] 2cal 63/63rpm 48) 0km - 1:08(0/km) 93/102bpm [INFb/km] 4cal 62/63rpm 49) 0km - 32(0/km) 94/98bpm [INFb/km] 2cal 31/31rpm 50) 0km - 1:17(0/km) 90/102bpm [INFb/km] 4cal 61/61rpm 51) 0km - 34(0/km) 94/99bpm [INFb/km] 2cal 61/61rpm 52) 0km - 44(0/km) 93/102bpm [INFb/km] 3cal 61/61rpm 53) 0km - 32(0/km) 94/100bpm [INFb/km] 2cal 61/61rpm 54) 0km - 57(0/km) 93/103bpm [INFb/km] 4cal 61/62rpm 55) 0km - 35(0/km) 95/100bpm [INFb/km] 2cal 59/62rpm 56) 0km - 1:02(0/km) 94/104bpm [INFb/km] 4cal 59/61rpm 57) 0km - 34(0/km) 93/97bpm [INFb/km] 2cal 59/61rpm 58) 0km - 0(0/km) 93/97bpm [INFb/km] 2cal 59/61rpm Add a comment
1) 1km - 5:50(5:50/km) 138/147bpm [806b/km] 81cal 10.28/10.81kmph
2) 1km - 6:13(6:13/km) 138/148bpm [858b/km] 85cal 9.65/10.28kmph 3) 0.13km - 48(6:20/km) 137/139bpm [868b/km] 10cal 9.47/10.01kmph
1) 0km - 22:00(0/km) 116/140bpm [INFb/km] 211cal 68/121rpm
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1) 0km - 12:31(0/km) 120/140bpm [INFb/km] 138cal
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1) 0km - 29:02(0/km) 88/114bpm [INFb/km] 141cal 58/92rpm
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UT1: 3 x 15 min @ r22/ 2 min rest (plus wu & wd)
1) 2.03km - 9:00(4:25/km) 122cal 2) 0.08km - 1:00(12:49/km) 5cal 3) 3.57km - 15:00(4:12/km) 226cal 4) 0.2km - 2:00(9:57/km) 12cal 5) 3.57km - 15:00(4:12/km) 225cal 6) 0.19km - 2:00(10:38/km) 11cal 7) 3.59km - 15:00(4:11/km) 228cal 8) 0.13km - 1:00(7:56/km) 6cal 9) 1.09km - 5:00(4:35/km) 64cal |
1) 0km - 34:42(0/km) 76/102bpm [INFb/km] 113cal 59/79rpm
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Ascending pyramid. Double lane and fairly quiet so really enjoyed that.
1) 0.3km - 7:05(23:35/km) 72cal 27/rpm 2.91/3.19kmph 2) 0km - 1:00(0/km) 3) 0.4km - 7:39(19:07/km) 96cal 30/rpm 3.14/3.45kmph 4) 0km - 40(0/km) 5) 0.3km - 5:47(19:15/km) 72cal 29/rpm 3.11/4.09kmph 6) 0km - 30(0/km) 7) 0.3km - 5:42(19:01/km) 72cal 29/rpm 3.16/4.07kmph 8) 0km - 1:01(0/km) 9) 0.2km - 3:42(18:32/km) 48cal 29/rpm 3.24/3.79kmph 10) 0km - 21(0/km) 11) 0.2km - 3:53(19:23/km) 48cal 29/rpm 3.1/3.25kmph 12) 0km - 20(0/km) 13) 0.2km - 3:53(19:24/km) 48cal 30/rpm 3.09/3.35kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:54(18:59/km) 24cal 29/rpm 3.16/3.41kmph 16) 0km - 10(0/km) 17) 0.1km - 1:56(19:18/km) 24cal 28/rpm 3.11/3.27kmph 18) 0km - 10(0/km) 19) 0.1km - 1:54(18:59/km) 24cal 28/rpm 3.16/3.29kmph 20) 0km - 10(0/km) 21) 0.1km - 1:56(19:21/km) 24cal 29/rpm 3.1/3.34kmph 22) 0km - 1:01(0/km) 23) 0.3km - 6:10(20:33/km) 72cal 27/rpm 2.92/3.15kmph Add a comment
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Back squats 53.5, 56, 58.5, 61, 63.5
Bench press 35.5, 36, 37, 38, 38.5 Strict overhead press 24.5, 25.5, 26, 27, 28 7 x 9 knees to elbows 6 x 6 pull ups 1) 0km - 33(0/km) 102/114bpm [INFb/km] 3cal 60/61rpm 2) 0km - 1:40(0/km) 108/122bpm [INFb/km] 14cal 61/61rpm 3) 0km - 27(0/km) 105/117bpm [INFb/km] 3cal 60/60rpm 4) 0km - 1:39(0/km) 111/124bpm [INFb/km] 15cal 61/62rpm 5) 0km - 32(0/km) 108/122bpm [INFb/km] 4cal 61/61rpm 6) 0km - 1:39(0/km) 112/128bpm [INFb/km] 15cal 60/61rpm 7) 0km - 28(0/km) 109/122bpm [INFb/km] 3cal 60/61rpm 8) 0km - 1:39(0/km) 113/129bpm [INFb/km] 15cal 60/61rpm 9) 0km - 29(0/km) 109/120bpm [INFb/km] 3cal 60/61rpm 10) 0km - 1:39(0/km) 118/129bpm [INFb/km] 16cal 60/61rpm 11) 0km - 45(0/km) 105/110bpm [INFb/km] 5cal 60/64rpm 12) 0km - 1:39(0/km) 103/108bpm [INFb/km] 10cal 60/60rpm 13) 0km - 16(0/km) 99/104bpm [INFb/km] 1cal 60/60rpm 14) 0km - 1:40(0/km) 100/107bpm [INFb/km] 9cal 60/60rpm 15) 0km - 22(0/km) 96/99bpm [INFb/km] 1cal 61/61rpm 16) 0km - 1:39(0/km) 98/104bpm [INFb/km] 8cal 60/61rpm 17) 0km - 28(0/km) 98/104bpm [INFb/km] 2cal 60/60rpm 18) 0km - 1:39(0/km) 99/105bpm [INFb/km] 8cal 60/61rpm 19) 0km - 22(0/km) 96/102bpm [INFb/km] 1cal 60/60rpm 20) 0km - 1:39(0/km) 105/110bpm [INFb/km] 10cal 60/61rpm 21) 0km - 49(0/km) 103/112bpm [INFb/km] 5cal 60/61rpm 22) 0km - 1:39(0/km) 101/113bpm [INFb/km] 9cal 60/61rpm 23) 0km - 21(0/km) 100/106bpm [INFb/km] 1cal 38/63rpm 24) 0km - 1:40(0/km) 99/109bpm [INFb/km] 8cal 60/60rpm 25) 0km - 22(0/km) 100/111bpm [INFb/km] 1cal 60/61rpm 26) 0km - 1:39(0/km) 101/111bpm [INFb/km] 9cal 60/61rpm 27) 0km - 19(0/km) 102/108bpm [INFb/km] 1cal 73/80rpm 28) 0km - 1:40(0/km) 100/109bpm [INFb/km] 8cal 60/61rpm 29) 0km - 19(0/km) 102/109bpm [INFb/km] 1cal 60/60rpm 30) 0km - 1:39(0/km) 99/107bpm [INFb/km] 8cal 60/62rpm 31) 0km - 25(0/km) 107/119bpm [INFb/km] 2cal 60/62rpm 32) 0km - 1:16(0/km) 104/119bpm [INFb/km] 7cal 61/62rpm 33) 0km - 25(0/km) 102/113bpm [INFb/km] 2cal 60/60rpm 34) 0km - 1:10(0/km) 103/114bpm [INFb/km] 6cal 61/61rpm 35) 0km - 28(0/km) 103/114bpm [INFb/km] 2cal 61/61rpm 36) 0km - 1:04(0/km) 104/114bpm [INFb/km] 6cal 60/61rpm 37) 0km - 26(0/km) 106/116bpm [INFb/km] 2cal 60/60rpm 38) 0km - 1:11(0/km) 101/116bpm [INFb/km] 6cal 60/61rpm 39) 0km - 27(0/km) 108/121bpm [INFb/km] 3cal 60/60rpm 40) 0km - 1:07(0/km) 107/121bpm [INFb/km] 7cal 60/61rpm 41) 0km - 25(0/km) 109/118bpm [INFb/km] 2cal 60/60rpm 42) 0km - 1:19(0/km) 105/120bpm [INFb/km] 8cal 61/61rpm 43) 0km - 27(0/km) 104/118bpm [INFb/km] 2cal 61/61rpm 44) 0km - 1:40(0/km) 103/119bpm [INFb/km] 9cal 61/62rpm 45) 0km - 16(0/km) 101/108bpm [INFb/km] 1cal 61/61rpm 46) 0km - 1:39(0/km) 104/116bpm [INFb/km] 9cal 61/61rpm 47) 0km - 12(0/km) 100/107bpm [INFb/km] 61/61rpm 48) 0km - 1:39(0/km) 101/115bpm [INFb/km] 8cal 61/61rpm 49) 0km - 14(0/km) 100/109bpm [INFb/km] 1cal 61/61rpm 50) 0km - 1:39(0/km) 102/118bpm [INFb/km] 9cal 61/61rpm 51) 0km - 13(0/km) 99/108bpm [INFb/km] 1cal 61/61rpm 52) 0km - 1:40(0/km) 105/120bpm [INFb/km] 10cal 61/61rpm 53) 0km - 16(0/km) 101/108bpm [INFb/km] 1cal 61/61rpm 54) 0km - 1:39(0/km) 104/120bpm [INFb/km] 9cal 60/61rpm 55) 0km - 18(0/km) 104/111bpm [INFb/km] 1cal 61/61rpm 56) 0km - 1(0/km) 113/113bpm [INFb/km] 61/61rpm Add a comment
1) 1km - 6:09(6:09/km) 134/140bpm [824b/km] 82cal 9.76/11.76kmph
2) 1km - 6:18(6:18/km) 134/143bpm [844b/km] 83cal 9.53/10.31kmph 3) 0.02km - 6(6:02/km) 134/134bpm [808b/km] 1cal 9.94/9.27kmph 11th Mar 2024, 7:45pm
Fenland Flier wrote: Well done mate. 11th Mar 2024, 7:48pm
Nellers wrote: Thanks. Using these as a warm up for the weights sessions but that means I'm getting 2 very short runs in each week for now and I'm not rushing to build up from that.11th Mar 2024, 7:52pm
Fenland Flier wrote: Keep being sensible mate. Add a comment
1) 0km - 16:31(0/km) 117/131bpm [INFb/km] 168cal 67/123rpm
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1) 0km - 7:31(0/km) 120/139bpm [INFb/km] 81cal
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UT1: 2 x 20 min @ r22/ 2 min rest (plus wu & wd)
1) 2.02km - 9:00(4:27/km) 121cal 2) 0.2km - 1:00(13/km) 79542cal 3) 4.75km - 20:00(4:13/km) 298cal 4) 0.2km - 2:00(10:03/km) 11cal 5) 4.78km - 20:00(4:11/km) 302cal 6) 0.07km - 1:00(13:53/km) 5cal 7) 1.1km - 5:00(4:34/km) 64cal 11th Mar 2024, 8:47am
sallykate wrote: Great work - interesting calorie estimate!11th Mar 2024, 9:03am
Nellers wrote: Ooh! Hadn't spotted that. Earned a bigger breakfast than I thought! ;-)
The app must have been having one of it's moments today. I've already had to knock off the third 20 minute piece-worth or distance from the total that it thought I'd sneaked in in that first 1 minute rest!11th Mar 2024, 9:49am
Badger wrote: 10kg burned off before breakfast!11th Mar 2024, 12:20pm
Nellers wrote: Oh if only!😂😂 Add a comment
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1) 0km - 10:01(0/km) 117/135bpm [INFb/km] 104cal
2) 0km - 30:01(0/km) 134/141bpm [INFb/km] 388cal 3) 0km - 4:59(0/km) 132/141bpm [INFb/km] 55cal Add a comment
1) 0km - 32:35(0/km) 80/104bpm [INFb/km] 122cal 56/66rpm
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Feeling a bit tired and stiff after yesterday so took it pretty easy. 50-100-etc to 300 and back down but not pushing the pace at all.
1) 0.05km - 59(19:50/km) 12cal 25/rpm 3.03/3.53kmph 2) 0km - 6(0/km) 3) 0.1km - 1:59(19:51/km) 24cal 26/rpm 3.02/3.26kmph 4) 0km - 10(0/km) 5) 0.15km - 3:06(20:41/km) 36cal 26/rpm 2.9/3.11kmph 6) 0km - 37(0/km) 7) 0.2km - 3:58(19:48/km) 48cal 27/rpm 3.03/3.86kmph 8) 0km - 33(0/km) 9) 0.25km - 4:57(19:49/km) 60cal 28/rpm 3.03/3.2kmph 10) 0km - 27(0/km) 11) 0.3km - 6:02(20:07/km) 72cal 29/rpm 2.98/3.28kmph 12) 0km - 31(0/km) 13) 0.25km - 5:04(20:18/km) 60cal 28/rpm 2.96/3.23kmph 14) 0km - 25(0/km) 15) 0.2km - 4:07(20:37/km) 48cal 28/rpm 2.91/3.11kmph 16) 0km - 20(0/km) 17) 0.15km - 3:02(20:11/km) 36cal 28/rpm 2.97/3.18kmph 18) 0km - 16(0/km) 19) 0.1km - 2:04(20:45/km) 24cal 28/rpm 2.89/3.03kmph 20) 0km - 10(0/km) 21) 0.05km - 1:01(20:24/km) 12cal 26/rpm 2.94/3.41kmph |
Wed 13th Mar
Mar 13
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Thu 14th Mar
Mar 14
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Fri 15th Mar
Mar 15
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Sat 16th Mar
Mar 16
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Sun 17th Mar
Mar 17
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Mon 18th Mar
Mar 18
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Tue 19th Mar
Mar 19
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1) 0km - 12:31(0/km) 124/135bpm [INFb/km] 144cal
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Deadlift 53.5, 56, 58.5, 61, 63.5
Cleans 5 x 5 @ 35 Strict overhead press 25.5, 26, 27, 28, 28.5 6 x 6 pull ups 10 x 15 abmat sit ups 1) 0km - 20(0/km) 99/105bpm [INFb/km] 1cal 60/60rpm 2) 0km - 1:39(0/km) 99/112bpm [INFb/km] 11cal 60/60rpm 3) 0km - 24(0/km) 95/104bpm [INFb/km] 2cal 60/60rpm 4) 0km - 1:39(0/km) 96/110bpm [INFb/km] 10cal 60/62rpm 5) 0km - 23(0/km) 96/104bpm [INFb/km] 2cal 60/60rpm 6) 0km - 1:39(0/km) 100/111bpm [INFb/km] 10cal 60/60rpm 7) 0km - 21(0/km) 100/105bpm [INFb/km] 2cal 60/60rpm 8) 0km - 1:40(0/km) 99/110bpm [INFb/km] 10cal 60/60rpm 9) 0km - 23(0/km) 98/106bpm [INFb/km] 2cal 62/64rpm 10) 0km - 1:40(0/km) 104/114bpm [INFb/km] 12cal 60/62rpm 11) 0km - 31(0/km) 110/121bpm [INFb/km] 4cal 60/60rpm 12) 0km - 1:39(0/km) 110/125bpm [INFb/km] 13cal 60/60rpm 13) 0km - 26(0/km) 104/118bpm [INFb/km] 2cal 60/60rpm 14) 0km - 1:39(0/km) 107/129bpm [INFb/km] 13cal 60/60rpm 15) 0km - 29(0/km) 104/121bpm [INFb/km] 2cal 60/60rpm 16) 0km - 1:39(0/km) 106/125bpm [INFb/km] 12cal 60/60rpm 17) 0km - 27(0/km) 107/120bpm [INFb/km] 3cal 60/60rpm 18) 0km - 1:40(0/km) 103/123bpm [INFb/km] 11cal 60/60rpm 19) 0km - 29(0/km) 105/119bpm [INFb/km] 3cal 60/60rpm 20) 0km - 1:40(0/km) 112/122bpm [INFb/km] 12cal 60/60rpm 21) 0km - 19(0/km) 109/114bpm [INFb/km] 2cal 60/60rpm 22) 0km - 1:40(0/km) 100/109bpm [INFb/km] 9cal 60/62rpm 23) 0km - 19(0/km) 100/107bpm [INFb/km] 1cal 60/62rpm 24) 0km - 1:40(0/km) 97/108bpm [INFb/km] 8cal 60/62rpm 25) 0km - 24(0/km) 99/112bpm [INFb/km] 2cal 60/60rpm 26) 0km - 1:40(0/km) 97/110bpm [INFb/km] 8cal 60/60rpm 27) 0km - 19(0/km) 102/113bpm [INFb/km] 1cal 60/60rpm 28) 0km - 1:39(0/km) 105/112bpm [INFb/km] 10cal 60/62rpm 29) 0km - 20(0/km) 101/110bpm [INFb/km] 2cal 60/60rpm 30) 0km - 1:40(0/km) 97/107bpm [INFb/km] 8cal 60/60rpm 31) 0km - 16(0/km) 98/109bpm [INFb/km] 1cal 60/60rpm 32) 0km - 1:39(0/km) 101/112bpm [INFb/km] 8cal 60/60rpm 33) 0km - 17(0/km) 97/111bpm [INFb/km] 1cal 60/60rpm 34) 0km - 1:40(0/km) 98/114bpm [INFb/km] 8cal 60/60rpm 35) 0km - 15(0/km) 99/109bpm [INFb/km] 1cal 62/62rpm 36) 0km - 1:40(0/km) 100/116bpm [INFb/km] 9cal 60/60rpm 37) 0km - 17(0/km) 99/111bpm [INFb/km] 1cal 60/60rpm 38) 0km - 1:39(0/km) 99/120bpm [INFb/km] 9cal 60/60rpm 39) 0km - 16(0/km) 101/114bpm [INFb/km] 1cal 60/60rpm 40) 0km - 1:39(0/km) 100/122bpm [INFb/km] 9cal 60/60rpm 41) 0km - 14(0/km) 99/112bpm [INFb/km] 1cal 60/60rpm 42) 0km - 1:39(0/km) 102/121bpm [INFb/km] 10cal 60/60rpm 43) 0km - 1:19(0/km) 95/103bpm [INFb/km] 5cal 60/60rpm 44) 0km - 1:02(0/km) 92/105bpm [INFb/km] 4cal 60/60rpm 45) 0km - 37(0/km) 95/99bpm [INFb/km] 2cal 54/60rpm 46) 0km - 1:28(0/km) 88/102bpm [INFb/km] 5cal 54/60rpm 47) 0km - 37(0/km) 94/100bpm [INFb/km] 2cal 60/60rpm 48) 0km - 50(0/km) 101/107bpm [INFb/km] 4cal 50/60rpm 49) 0km - 34(0/km) 95/99bpm [INFb/km] 2cal 50/60rpm 50) 0km - 1:15(0/km) 87/104bpm [INFb/km] 4cal 50/60rpm 51) 0km - 33(0/km) 94/100bpm [INFb/km] 2cal 50/60rpm 52) 0km - 1:11(0/km) 88/103bpm [INFb/km] 4cal 50/60rpm 53) 0km - 35(0/km) 93/99bpm [INFb/km] 2cal 54/54rpm 54) 0km - 1:09(0/km) 88/103bpm [INFb/km] 4cal 54/54rpm 55) 0km - 32(0/km) 94/99bpm [INFb/km] 2cal 60/61rpm 56) 0km - 1:25(0/km) 88/103bpm [INFb/km] 5cal 61/61rpm 57) 0km - 34(0/km) 94/100bpm [INFb/km] 2cal 61/61rpm 58) 0km - 59(0/km) 93/104bpm [INFb/km] 4cal 59/61rpm 59) 0km - 34(0/km) 96/100bpm [INFb/km] 2cal 59/61rpm 60) 0km - 49(0/km) 95/104bpm [INFb/km] 3cal 56/61rpm 61) 0km - 34(0/km) 95/99bpm [INFb/km] 2cal 55/55rpm 62) 0km - 0(0/km) 95/99bpm [INFb/km] 2cal 55/55rpm Add a comment
1) 0.94km - 10:07(10:46/km) 105/120bpm [1130b/km] 85cal 5.57/6.72kmph
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UT1: 30 min @ r22 (plus warm up and down)
I'd been dreading this because it's such a long continuous piece at UT1 pace but it wasn't too bad and I'm pleased with the pace I held. 1) 2.05km - 9:00(4:23/km) 125cal 2) 0.04km - 1:00(26:19/km) 5cal 3) 7.21km - 30:00(4:10/km) 459cal 4) 0.07km - 1:00(13:42/km) 5cal 5) 1.11km - 5:00(4:31/km) 65cal Add a comment
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UT2: 4 x 15 min @ r20/ 1 min rest
1) 3.44km - 15:00(4:22/km) 209cal 2) 0.07km - 1:00(13:46/km) 5cal 3) 3.43km - 15:00(4:22/km) 208cal 4) 0.06km - 1:00(15:51/km) 5cal 5) 3.44km - 15:00(4:22/km) 209cal 6) 0.06km - 1:00(16:25/km) 5cal 7) 3.47km - 15:00(4:20/km) 213cal 8) 0.04km - 1:00(22:50/km) 5cal Add a comment
1) 0km - 30:53(0/km) 88/116bpm [INFb/km] 147cal 59/100rpm
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2 lengths of "fist drill".
1) 0.08km - 1:25(18:48/km) 18cal 25/rpm 3.19/7.1kmph Add a comment
A bunch of random but mostly concentrating on my pull and trying to get a bit more "high elbow".
1) 0.1km - 1:53(18:47/km) 24cal 28/rpm 3.19/3.32kmph 2) 0km - 16(0/km) 3) 0.2km - 3:48(19:02/km) 48cal 27/rpm 3.15/3.54kmph 4) 0km - 39(0/km) 5) 0.2km - 3:46(18:51/km) 48cal 28/rpm 3.18/3.41kmph 6) 0km - 5(0/km) 7) 0.35km - 6:46(19:19/km) 84cal 28/rpm 3.11/3.33kmph 8) 0km - 36(0/km) 9) 0.35km - 6:50(19:33/km) 84cal 28/rpm 3.07/3.5kmph 10) 0km - 49(0/km) 11) 0.35km - 7:06(20:17/km) 84cal 28/rpm 2.96/3.31kmph 12) 0km - 38(0/km) 13) 0.2km - 4:07(20:36/km) 48cal 28/rpm 2.91/3.19kmph 14) 0km - 18(0/km) 15) 0.05km - 1:04(21:19/km) 12cal 27/rpm 2.82/3.23kmph Add a comment
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1) 1km - 10:18(10:17/km) 104/129bpm [1069b/km] 86cal 61/66rpm 5.84/7.09kmph
2) 0.5km - 5:43(11:28/km) 100/117bpm [1147b/km] 41cal 60/63rpm 5.23/6.38kmph Add a comment
Part 2
7 x 10 knees to elbows 6 x 6 pull ups 1) 0km - 26(0/km) 99/108bpm [INFb/km] 2cal 61/61rpm 2) 0km - 1:40(0/km) 91/108bpm [INFb/km] 9cal 61/61rpm 3) 0km - 25(0/km) 99/108bpm [INFb/km] 2cal 61/61rpm 4) 0km - 1:39(0/km) 94/109bpm [INFb/km] 10cal 60/61rpm 5) 0km - 29(0/km) 99/115bpm [INFb/km] 3cal 61/61rpm 6) 0km - 1:40(0/km) 94/114bpm [INFb/km] 10cal 61/61rpm 7) 0km - 28(0/km) 104/116bpm [INFb/km] 3cal 61/61rpm 8) 0km - 1:40(0/km) 98/117bpm [INFb/km] 10cal 61/61rpm 9) 0km - 27(0/km) 105/117bpm [INFb/km] 3cal 61/61rpm 10) 0km - 1:39(0/km) 101/118bpm [INFb/km] 11cal 61/61rpm 11) 0km - 28(0/km) 104/115bpm [INFb/km] 3cal 61/61rpm 12) 0km - 1:40(0/km) 101/117bpm [INFb/km] 10cal 61/62rpm 13) 0km - 25(0/km) 110/118bpm [INFb/km] 3cal 61/61rpm 14) 0km - 1:40(0/km) 106/119bpm [INFb/km] 12cal 61/61rpm 15) 0km - 13(0/km) 109/113bpm [INFb/km] 1cal 61/61rpm 16) 0km - 1:39(0/km) 102/117bpm [INFb/km] 10cal 61/61rpm 17) 0km - 14(0/km) 98/107bpm [INFb/km] 1cal 61/61rpm 18) 0km - 1:40(0/km) 100/115bpm [INFb/km] 10cal 60/61rpm 19) 0km - 17(0/km) 101/110bpm [INFb/km] 1cal 60/61rpm 20) 0km - 1:39(0/km) 100/119bpm [INFb/km] 9cal 61/61rpm 21) 0km - 18(0/km) 101/113bpm [INFb/km] 1cal 61/61rpm 22) 0km - 1:39(0/km) 96/120bpm [INFb/km] 9cal 61/62rpm 23) 0km - 17(0/km) 102/111bpm [INFb/km] 1cal 61/62rpm 24) 0km - 1:39(0/km) 101/119bpm [INFb/km] 9cal 61/61rpm 25) 0km - 16(0/km) 99/109bpm [INFb/km] 1cal 61/61rpm 26) 0km - 1(0/km) 99/109bpm [INFb/km] 1cal 61/61rpm Add a comment
Part 1
Deadlift 56, 58.5, 61, 63.5, 66 Back squat 53.5, 56, 58.5, 61, 63.5 Bench press 36, 37, 38, 38.5, 39.5 1) 0km - 18(0/km) 105/110bpm [INFb/km] 1cal 61/62rpm 2) 0km - 1:39(0/km) 108/116bpm [INFb/km] 14cal 61/61rpm 3) 0km - 21(0/km) 107/112bpm [INFb/km] 3cal 61/61rpm 4) 0km - 1:40(0/km) 112/119bpm [INFb/km] 15cal 60/61rpm 5) 0km - 18(0/km) 105/110bpm [INFb/km] 2cal 61/61rpm 6) 0km - 1:39(0/km) 111/119bpm [INFb/km] 14cal 61/61rpm 7) 0km - 24(0/km) 106/113bpm [INFb/km] 2cal 61/62rpm 8) 0km - 1:39(0/km) 111/119bpm [INFb/km] 14cal 60/61rpm 9) 0km - 20(0/km) 107/113bpm [INFb/km] 2cal 60/61rpm 10) 0km - 1:39(0/km) 118/127bpm [INFb/km] 15cal 60/61rpm 11) 0km - 38(0/km) 116/120bpm [INFb/km] 5cal 61/61rpm 12) 0km - 1:39(0/km) 115/129bpm [INFb/km] 14cal 61/61rpm 13) 0km - 28(0/km) 111/122bpm [INFb/km] 3cal 61/61rpm 14) 0km - 1:40(0/km) 114/127bpm [INFb/km] 14cal 61/62rpm 15) 0km - 29(0/km) 108/119bpm [INFb/km] 3cal 61/61rpm 16) 0km - 1:39(0/km) 116/131bpm [INFb/km] 14cal 60/61rpm 17) 0km - 29(0/km) 111/123bpm [INFb/km] 3cal 61/61rpm 18) 0km - 1:40(0/km) 116/129bpm [INFb/km] 14cal 61/63rpm 19) 0km - 38(0/km) 115/126bpm [INFb/km] 5cal 61/61rpm 20) 0km - 1:39(0/km) 120/130bpm [INFb/km] 16cal 61/61rpm 21) 0km - 1:13(0/km) 109/114bpm [INFb/km] 8cal 60/61rpm 22) 0km - 1:39(0/km) 107/120bpm [INFb/km] 10cal 61/61rpm 23) 0km - 26(0/km) 103/107bpm [INFb/km] 2cal 59/63rpm 24) 0km - 1:39(0/km) 105/111bpm [INFb/km] 9cal 61/61rpm 25) 0km - 24(0/km) 103/107bpm [INFb/km] 1cal 61/61rpm 26) 0km - 1:39(0/km) 104/109bpm [INFb/km] 9cal 61/62rpm 27) 0km - 26(0/km) 104/108bpm [INFb/km] 2cal 61/61rpm 28) 0km - 1:40(0/km) 102/110bpm [INFb/km] 8cal 61/61rpm 29) 0km - 25(0/km) 103/107bpm [INFb/km] 2cal 60/61rpm 30) 0km - 8(0/km) 99/103bpm [INFb/km] 61/61rpm Add a comment
Apparently the watch hadn't found the satellites when I set off!
1) 1km - 6:11(6:11/km) 137/142bpm [847b/km] 84cal 9.71/10.38kmph 2) 1km - 6:02(6:02/km) 136/143bpm [820b/km] 81cal 9.95/10.78kmph 3) 0.03km - 13(7:03/km) 138/138bpm [973b/km] 2cal 8.51/10.25kmph
1) 0km - 19:30(0/km) 117/133bpm [INFb/km] 189cal 66/78rpm
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1) 0km - 5:01(0/km) 117/133bpm [INFb/km] 52cal
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1) 0km - 45:01(0/km) 133/144bpm [INFb/km] 555cal
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1) 1km - 10:14(10:13/km) 99/112bpm [1011b/km] 75cal 57/63rpm 5.87/6.69kmph
2) 0.11km - 1:15(11:52/km) 105/110bpm [1246b/km] 10cal 57/60rpm 5.06/6.15kmph Add a comment
UT1: 3 x 20 min @ r22/ 2 min rest (plus warm up and down)
HR strap disconnected from the monitor again. I had thought it was a problem with the strap but it kept feeding HR data to the watch so I think it's the PM5 on the blink. 1) 2.04km - 9:00(4:25/km) 123cal 2) 0.09km - 1:00(11:46/km) 5cal 3) 4.77km - 20:00(4:12/km) 301cal 4) 0.09km - 2:00(22:28/km) 10cal 5) 4.74km - 20:00(4:13/km) 297cal 6) 0.09km - 2:00(21:59/km) 10cal 7) 4.73km - 20:00(4:14/km) 297cal 8) 0.03km - 1:00(30:18/km) 5cal 9) 1.04km - 5:00(4:49/km) 58cal Add a comment
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Double pyramid
Fastest one yet, by quite a margin. Not sure how or why but we take the wins where we find them. 1) 0.3km - 5:35(18:38/km) 72cal 28/rpm 3.22/3.76kmph 2) 0km - 6:34(0/km) 3) 0km - 1(0/km) 4) 0.1km - 1:36(16:05/km) 24cal 30/rpm 3.73/3.97kmph 5) 0km - 10(0/km) 6) 0.15km - 2:40(17:48/km) 36cal 29/rpm 3.37/3.75kmph 7) 0km - 16(0/km) 8) 0.2km - 3:39(18:17/km) 48cal 30/rpm 3.28/3.81kmph 9) 0km - 21(0/km) 10) 0.15km - 2:42(18:01/km) 36cal 31/rpm 3.33/3.57kmph 11) 0km - 16(0/km) 12) 0.1km - 1:45(17:31/km) 24cal 30/rpm 3.43/3.56kmph 13) 0km - 11(0/km) 14) 0.1km - 2:04(20:36/km) 24cal 26/rpm 2.91/3.18kmph 15) 0km - 1:00(0/km) 16) 0.1km - 1:46(17:36/km) 24cal 30/rpm 3.41/3.81kmph 17) 0km - 10(0/km) 18) 0.15km - 2:44(18:11/km) 36cal 30/rpm 3.3/3.53kmph 19) 0km - 15(0/km) 20) 0.2km - 3:47(18:56/km) 48cal 30/rpm 3.17/3.37kmph 21) 0km - 21(0/km) 22) 0.15km - 2:43(18:10/km) 36cal 30/rpm 3.3/3.55kmph 23) 0km - 16(0/km) 24) 0.1km - 1:46(17:45/km) 24cal 31/rpm 3.38/4.1kmph 25) 0km - 11(0/km) 26) 0.1km - 2:08(21:25/km) 24cal 26/rpm 2.8/3.09kmph 27) 0km - 1:01(0/km) 28) 0.1km - 2:08(21:20/km) 24cal 27/rpm 2.81/2.93kmph |
1) 0km - 10:01(0/km) 125/136bpm [INFb/km] 120cal
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Back squats 54.5, 57, 59.5, 62, 64.5
Cleans 5 x 5 @ 37.5 Strict overhead press 26, 27, 28, 28.5, 29.5 6 x 6 pull ups 10 x 15 abmat sit ups Break after the cleans to fetch Mrs Nellers from work 1) 0km - 35(0/km) 103/113bpm [INFb/km] 4cal 60/60rpm 2) 0km - 1:40(0/km) 109/123bpm [INFb/km] 14cal 60/60rpm 3) 0km - 27(0/km) 106/118bpm [INFb/km] 3cal 60/60rpm 4) 0km - 1:40(0/km) 112/127bpm [INFb/km] 15cal 60/60rpm 5) 0km - 26(0/km) 109/120bpm [INFb/km] 3cal 60/60rpm 6) 0km - 1:39(0/km) 112/125bpm [INFb/km] 15cal 60/62rpm 7) 0km - 32(0/km) 112/123bpm [INFb/km] 4cal 60/61rpm 8) 0km - 1:39(0/km) 114/126bpm [INFb/km] 15cal 60/62rpm 9) 0km - 42(0/km) 113/125bpm [INFb/km] 6cal 60/61rpm 10) 0km - 1:39(0/km) 117/129bpm [INFb/km] 16cal 60/61rpm 11) 0km - 24(0/km) 116/127bpm [INFb/km] 3cal 61/61rpm 12) 0km - 1:40(0/km) 117/133bpm [INFb/km] 15cal 60/61rpm 13) 0km - 22(0/km) 110/123bpm [INFb/km] 2cal 61/61rpm 14) 0km - 1:40(0/km) 114/131bpm [INFb/km] 14cal 60/61rpm 15) 0km - 24(0/km) 111/125bpm [INFb/km] 2cal 61/61rpm 16) 0km - 1:39(0/km) 115/133bpm [INFb/km] 14cal 61/61rpm 17) 0km - 23(0/km) 112/124bpm [INFb/km] 2cal 47/47rpm 18) 0km - 1:40(0/km) 112/130bpm [INFb/km] 13cal 47/47rpm 19) 0km - 32(0/km) 114/128bpm [INFb/km] 4cal 82/91rpm 20) 0km - 1:40(0/km) 95/128bpm [INFb/km] 7cal 61/61rpm 21) 0km - 20(0/km) 101/106bpm [INFb/km] 1cal 61/61rpm 22) 0km - 1:41(0/km) 92/100bpm [INFb/km] 6cal 61/61rpm 23) 0km - 19(0/km) 99/106bpm [INFb/km] 1cal 61/61rpm 24) 0km - 1:39(0/km) 90/104bpm [INFb/km] 6cal 61/61rpm 25) 0km - 22(0/km) 98/109bpm [INFb/km] 1cal 61/61rpm 26) 0km - 1:39(0/km) 97/107bpm [INFb/km] 8cal 61/61rpm 27) 0km - 21(0/km) 97/107bpm [INFb/km] 1cal 61/61rpm 28) 0km - 1:40(0/km) 93/107bpm [INFb/km] 8cal 61/61rpm 29) 0km - 25(0/km) 97/107bpm [INFb/km] 2cal 61/61rpm 30) 0km - 1:39(0/km) 96/105bpm [INFb/km] 7cal 60/61rpm 31) 0km - 16(0/km) 97/107bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:39(0/km) 93/110bpm [INFb/km] 7cal 60/61rpm 33) 0km - 15(0/km) 91/103bpm [INFb/km] 61/61rpm 34) 0km - 1:39(0/km) 95/112bpm [INFb/km] 8cal 61/61rpm 35) 0km - 15(0/km) 95/106bpm [INFb/km] 1cal 61/61rpm 36) 0km - 1:39(0/km) 97/114bpm [INFb/km] 8cal 61/61rpm 37) 0km - 14(0/km) 101/107bpm [INFb/km] 1cal 61/61rpm 38) 0km - 1:39(0/km) 97/114bpm [INFb/km] 8cal 60/61rpm 39) 0km - 15(0/km) 95/106bpm [INFb/km] 1cal 61/61rpm 40) 0km - 1:39(0/km) 96/114bpm [INFb/km] 8cal 61/61rpm 41) 0km - 17(0/km) 97/107bpm [INFb/km] 1cal 61/61rpm 42) 0km - 59(0/km) 105/117bpm [INFb/km] 6cal 61/61rpm 43) 0km - 36(0/km) 97/99bpm [INFb/km] 2cal 61/61rpm 44) 0km - 45(0/km) 95/102bpm [INFb/km] 3cal 61/61rpm 45) 0km - 33(0/km) 95/98bpm [INFb/km] 2cal 60/61rpm 46) 0km - 49(0/km) 90/99bpm [INFb/km] 3cal 61/61rpm 47) 0km - 35(0/km) 94/100bpm [INFb/km] 2cal 60/65rpm 48) 0km - 44(0/km) 93/103bpm [INFb/km] 3cal 60/65rpm 49) 0km - 34(0/km) 91/95bpm [INFb/km] 2cal 58/59rpm 50) 0km - 48(0/km) 90/97bpm [INFb/km] 3cal 61/61rpm 51) 0km - 35(0/km) 90/94bpm [INFb/km] 2cal 60/61rpm 52) 0km - 52(0/km) 91/99bpm [INFb/km] 3cal 61/61rpm 53) 0km - 37(0/km) 92/96bpm [INFb/km] 2cal 61/61rpm 54) 0km - 1:12(0/km) 88/99bpm [INFb/km] 4cal 62/62rpm 55) 0km - 35(0/km) 88/90bpm [INFb/km] 2cal 58/62rpm 56) 0km - 49(0/km) 90/96bpm [INFb/km] 3cal 58/62rpm 57) 0km - 36(0/km) 89/95bpm [INFb/km] 2cal 61/61rpm 58) 0km - 48(0/km) 91/100bpm [INFb/km] 3cal 61/61rpm 59) 0km - 35(0/km) 92/94bpm [INFb/km] 2cal 61/61rpm 60) 0km - 1:03(0/km) 87/98bpm [INFb/km] 4cal 61/61rpm 61) 0km - 35(0/km) 89/95bpm [INFb/km] 2cal 51/61rpm 62) 0km - 0(0/km) 89/95bpm [INFb/km] 2cal 51/61rpm Add a comment
1) 1km - 5:56(5:56/km) 135/142bpm [801b/km] 79cal 10.12/11.25kmph
2) 1km - 6:12(6:12/km) 134/140bpm [830b/km] 82cal 9.69/10.58kmph 3) 0.02km - 8(7:17/km) 133/133bpm [969b/km] 1cal 8.23/10.08kmph Add a comment
1) 0km - 21:26(0/km) 115/135bpm [INFb/km] 201cal 68/80rpm
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1) 0km - 5:01(0/km) 117/133bpm [INFb/km] 53cal
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1) 0km - 25:16(0/km) 83/121bpm [INFb/km] 106cal 59/77rpm
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UT1: 2 x 20 min @ r22/ 2 min rest (plus wu & wd)
1) 2.06km - 9:00(4:22/km) 125cal 2) 0.02km - 1:00(58:49/km) 5cal 3) 4.78km - 20:00(4:11/km) 302cal 4) 0.07km - 2:00(27:02/km) 10cal 5) 4.78km - 20:00(4:11/km) 303cal 6) 0.13km - 1:00(7:56/km) 6cal 7) 1.1km - 5:00(4:34/km) 64cal Add a comment
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1) 0.33km - 6:15(19:15/km) 81cal 26/rpm 3.12/5.54kmph
2) 0km - 52(0/km) 3) 0.05km - 53(17:36/km) 12cal 28/rpm 3.41/3.85kmph 4) 0km - 20(0/km) 5) 0.25km - 4:44(18:56/km) 60cal 28/rpm 3.17/3.5kmph 6) 0km - 16(0/km) 7) 0.15km - 2:52(19:04/km) 36cal 28/rpm 3.15/3.35kmph 8) 0km - 7(0/km) 9) 0.25km - 5:01(20:05/km) 60cal 28/rpm 2.99/3.29kmph 10) 0km - 1:52(0/km) 11) 0.45km - 8:56(19:51/km) 108cal 29/rpm 3.02/3.37kmph 12) 0km - 21(0/km) 13) 0.2km - 4:11(20:57/km) 48cal 28/rpm 2.86/3.15kmph Add a comment
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