No clubs listed.
-
Races
65 -
Miles
2427 -
Miles
21 -
Miles
1185 -
Miles
5415 -
WAVA
60.60% -
100m
23 -
Mile
7:59 -
5k
26:02 -
5M
42:32 -
10k
50:34 -
10M
1:26:10 -
Half
1:53:57 -
10M
35:14 -
400m
9:50
About Me | |
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Small black mammal. Origin unknown. Fears hills.
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Random Q&A | See your Q&A |
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This user has not completed any responses. |
Recent Blogs | |
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April Treasure Hunt | May 2021 |
Random Acts of Kindness | Dec 2016 |
Sprouts | Dec 2016 |
Fetch Fez Run | Jan 2010 |
. | Jan 2010 |
Recent Training | |||
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9th Aug
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General | 0.6mi | 12:12 |
9th Aug
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General | 1mi | 19:32 |
9th Aug
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Strength | 0mi | 3:19 |
9th Aug
|
General | 4.1mi | 49:44 |
8th Aug
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General | 3.3mi | 1:05:02 |
Planned Races | |
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Stafford 10k | 25th Sep |
12 Month Benchmarks | Run | Bike |
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Mile | 9:23 | 4:22 |
5k | 30:53 | 0 |
5mi | 54:09 | 0 |
10k | 1:15:42 | 0 |
10mi | 2:07:52 | 0 |
Recent Pictures | Show more |
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2022 Targets | Set your targets |
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Recent Threads |
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Word Association |
Cats in Boxes |
Book Group |
Garmin |
Over 50's club |
I've got unicorns in my basket |
Followers (1) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Dist | Races | PB | WB | 2003 | 2004 | 2005 | 2008 | 2009 | 2010 | 2011 | 2021 | 2022 |
---|---|---|---|---|---|---|---|---|---|---|---|---|
100m | 1 | 23
6:10/mi
|
47.18 | 23 47.18 | ||||||||
1mi | 2 | 7:59
7:59/mi
|
54.96 | 7:59 54.96 | 8:09 54.34 | |||||||
5km | 9 | 26:02
8:23/mi
|
57.09 | 29:00 51.13 | 26:02 57.09 | 37:01 41.49 | 32:23 52.75 | 33:25 51.12 | ||||
4mi | 3 | 35:54
8:59/mi
|
53.30 | 35:54 53.30 | 41:45 46.78 | |||||||
5mi | 13 | 42:32
8:30/mi
|
57.41 | 42:43 56.98 | 42:32 57.41 | 45:57 53.83 | 55:54 44.49 | 55:12 51.09 | ||||
9km | 1 | 1:19:00
14:08/mi
|
35.02 | 1:19:00 35.02 | ||||||||
10km | 17 | 50:34
8:08/mi
|
60.60 | 1:01:58 49.17 | 50:34 60.60 | 56:56 54.54 | 1:08:33 45.56 | 1:00:19 52.10 | ||||
7mi | 3 | 1:07:28
9:38/mi
|
52.09 | 1:07:28 52.09 | ||||||||
10mi | 3 | 1:26:10
8:37/mi
|
58.06 | 1:26:10 58.06 | 1:36:43 52.47 | |||||||
13.1mi | 5 | 1:53:57
8:42/mi
|
58.00 | 1:53:57 58.00 | 2:01:42 54.31 | 2:14:37 49.81 | 2:14:30 50.15 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
25 Sep | Stafford 10k Confirmed | 10km | ||
2022 | Result | WAVA | Distance | |
18 Jun | Alderford Sprint Triathlon Relay - Run Leg SB | 33:25 | 51.12 | 5km |
6 Feb | Alsager 5 SB | 55:12 | 51.09 | 5mi |
2021 | Result | WAVA | Distance | |
9 Oct | Hanley parkrun SB | 32:23 | 52.75 | 5km |
2 Oct | The Doctor K Cup | 0.00 | 5km | |
2 Apr | Fetcheveryone Castle Challenge | 0.00 | 600mi | |
2014 | Result | WAVA | Distance | |
31 Dec | Festive Fetch Five | 0.00 | 5mi | |
14 Sep | Lichfield 10K | 0.00 | 10km | |
2013 | Result | WAVA | Distance | |
12 May | Market Drayton 10k | 0.00 | 10km | |
2011 | Result | WAVA | Distance | |
11 Sep | Robin Hood Half Marathon | 0.00 | 13.1mi | |
25 Aug | Dave Clarke 5k SB | 37:01 | 41.48 | 5km |
2010 | Result | WAVA | Distance | |
27 Jun | Stone St Michael's 10k | 1:00:41 | 51.79 | 10km |
12 Jun | The Hoar Cross/Newborough 10k SB | 1:00:19 | 52.10 | 10km |
30 May | Stoke k | 0.00 | 10km | |
8 Feb | The Fetch Fez: Hats for Haiti | 0.00 | 3mi | |
2009 | Result | WAVA | Distance | |
1 Dec | Festive Fetch Five | 0.00 | 3mi | |
23 Aug | Hermitage 10k SB | 1:08:33 | 45.56 | 10km |
22 Aug | Stafford Tri 10m TT | 35:14 | 0.00 | 10mi |
16 Aug | Erewash Novice Triathlon | 9:50 / 35:17 / 32:51 | 0.00 | 400metres/10miles/5km |
14 Jun | Long Eaton 5 SB | 55:54 | 44.49 | 5mi |
24 Jan | West Midlands Fetch Mile Challenge SB | 8:09 | 54.34 | 1mi |
18 Jan | Four Villages Half Marathon SB | 2:14:30 | 50.15 | 13.1mi |
1 Jan | Vernon's Limp Wrist 5 Mile Run | 50:53 | 48.88 | 5mi |
2008 | Result | WAVA | Distance | |
29 Nov | Cheddleton 10k | 59:05 | 52.86 | 10km |
2 Nov | Dovedale Dash | 1:01:11 | 38.62 | 4.75mi |
19 Oct | Bells of Pattingham | 1:15:35 | 46.76 | 7mi |
18 Oct | North Staffs Cross Country League - Race 2 (Ladies) | 37:35 | 40.36 | 5km |
5 Oct | The Badger Bite SB | 41:45 | 46.78 | 4mi |
4 Oct | North Staffs Cross Country League - Race 1 (Ladies) | 32:10 | 45.54 | 3mi |
21 Sep | Meerbrook 15K | 1:40:11 | 47.13 | 15km |
14 Sep | Robin Hood Half Marathon SB | 2:14:37 | 49.81 | 13.1mi |
17 Aug | Birchwood 10k | 57:22 | 54.13 | 10km |
15 Aug | Oakamoor Veterans' Cross Country | 30:05 | 48.44 | 3mi |
13 Aug | Staffs Knot 5 Miler | 47:19 | 52.28 | 5mi |
20 Jul | Trentham 10 SB | 1:36:43 | 52.47 | 10mi |
13 Jul | The 121st Wenlock Olympian Games 7 Mile Road Race | 1:06:12 | 53.09 | 7mi |
22 Jun | Stone St Michael's 10k SB | 56:56 | 54.54 | 10km |
15 Jun | Long Eaton 5 SB | 45:57 | 53.83 | 5mi |
31 May | Wincle Trout Run PB | 1:19:00 | 35.02 | 9km |
11 May | Muller Market Drayton 10k | 59:56 | 51.81 | 10km |
5 May | Fetch East Midlands Mile - 100m fun run PB | 23 | 47.20 | 100m |
5 May | Fetch East Midlands Mile PB | 7:59 | 54.96 | 1mi |
1 May | SMM Spring Treble - Kibblestone Clamber | 55:00 | 44.97 | 5mi |
24 Apr | SMM Spring Treble - Milford Murder | 58:17 | 42.44 | 5mi |
17 Apr | SMM Spring Treble - Hanchurch Hilly | 53:03 | 46.63 | 5mi |
30 Mar | Newcastle 7 PB | 1:07:28 | 52.09 | 7mi |
2 Mar | Cheadle Spring 5 | 47:16 | 52.33 | 5mi |
3 Feb | Alsager 5 | 51:40 | 47.87 | 5mi |
2007 | Result | WAVA | Distance | |
7 Oct | Badger Bite | 47:34 | 40.85 | 4mi |
2005 | Result | WAVA | Distance | |
6 Feb | Afford Rent-A-Car Alsager 5 PB | 42:32 | 57.41 | 5mi |
3 Feb | National Cross Country Championships - Women's Race | 46:07 | 52.64 | 8km |
29 Jan | Midlands Cross Country Championships | 38:36 | 46.34 | 6km |
23 Jan | Brass Monkey Half Marathon SB | 2:01:42 | 54.31 | 13.1mi |
2004 | Result | WAVA | Distance | |
27 Dec | Wheaton Aston 10k | 49:00 | 62.54 | 10km |
4 Dec | NSCCL Leek Cross Country | 30:16 | 49.25 | 5km |
27 Nov | Cheddleton Christmas Pudding 10K | 52:21 | 58.54 | 10km |
21 Nov | Suicide Six(ish) | 1:04:33 | 47.48 | 10km |
7 Nov | The Looking Glass Flying Fox 10 PB | 1:26:10 | 58.06 | 10mi |
31 Oct | Worksop Half Marathon PB | 1:53:57 | 58.00 | 13.1mi |
17 Oct | Chester Zoo 10K PB | 50:34 | 60.60 | 10km |
26 Sep | Windsor Half Marathon | 1:55:28 | 57.24 | 13.1mi |
12 Sep | Lichfield 10K | 50:51 | 60.07 | 10km |
5 Sep | Birmingham Flora Light Challenge for Women 5K | 26:18 | 56.51 | 5km |
22 Aug | Birchwood 10km | 52:51 | 57.80 | 10km |
11 Aug | Staffs Knot SB | 42:43 | 56.98 | 5mi |
25 Jul | Trentham 10 | 1:29:45 | 55.54 | 10mi |
11 Jul | Cheadle 4 PB | 35:54 | 53.30 | 4mi |
27 Jun | Shugborough Race for Life PB | 26:02 | 57.09 | 5km |
23 May | Derby 10K | 1:02:10 | 49.14 | 10km |
14 Mar | Florette Fradley 10K | 57:04 | 53.53 | 10km |
1 Feb | Alsager 5 | 49:00 | 49.68 | 5mi |
25 Jan | Buck's Fizz 5k | 30:31 | 48.71 | 5km |
2003 | Result | WAVA | Distance | |
19 Oct | Chester Zoo 10K | 1:03:50 | 47.85 | 10km |
14 Sep | Birmingham Flora Light 5k SB | 29:00 | 51.13 | 5km |
7 Sep | Lichfield 10k SB | 1:01:58 | 49.17 | 10km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2022 | 83 | 84 | 109 | 88 | 98 | 87 | 86 | 25 | 0 | 0 | 0 | 0 | 661 |
2022 | 4 | 19 | 7 | 7 | 40 | 64 | 107 | 16 | 0 | 0 | 0 | 0 | 265 |
2021 | 2 | 11 | 23 | 93 | 93 | 114 | 117 | 105 | 98 | 85 | 82 | 83 | 906 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
2021 | 0 | 0 | 13 | 24 | 15 | 8 | 30 | 28 | 26 | 51 | 18 | 17 | 229 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 3 |
2020 | 30 | 28 | 39 | 50 | 33 | 15 | 3 | 3 | 2 | 12 | 3 | 0 | 217 |
2019 | 37 | 40 | 31 | 34 | 37 | 38 | 32 | 31 | 39 | 40 | 32 | 23 | 414 |
2019 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 |
2018 | 63 | 48 | 44 | 54 | 60 | 64 | 57 | 50 | 31 | 49 | 45 | 38 | 602 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 6 |
2017 | 54 | 72 | 64 | 46 | 73 | 52 | 61 | 68 | 60 | 39 | 66 | 33 | 688 |
2017 | 4 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 2 | 8 |
2016 | 34 | 30 | 58 | 64 | 59 | 52 | 62 | 106 | 107 | 48 | 74 | 40 | 734 |
2016 | 9 | 0 | 8 | 2 | 5 | 15 | 0 | 4 | 0 | 3 | 9 | 0 | 56 |
2015 | 76 | 44 | 100 | 79 | 90 | 76 | 70 | 51 | 38 | 69 | 50 | 33 | 776 |
2015 | 14 | 0 | 10 | 11 | 18 | 17 | 13 | 2 | 3 | 13 | 0 | 3 | 103 |
2014 | 25 | 0 | 23 | 23 | 3 | 3 | 11 | 2 | 0 | 43 | 95 | 79 | 307 |
2014 | 13 | 6 | 13 | 15 | 0 | 9 | 8 | 3 | 0 | 0 | 7 | 7 | 81 |
2013 | 10 | 9 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 23 |
2013 | 16 | 6 | 3 | 7 | 5 | 8 | 11 | 8 | 10 | 0 | 11 | 3 | 88 |
2013 | 0 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 3 |
2012 | 2 | 0 | 0 | 6 | 2 | 20 | 8 | 5 | 6 | 0 | 5 | 0 | 54 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 0 | 0 | 12 | 24 |
2011 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 |
2011 | 4 | 0 | 2 | 5 | 6 | 13 | 18 | 6 | 6 | 0 | 0 | 3 | 63 |
2011 | 31 | 0 | 0 | 0 | 12 | 9 | 0 | 0 | 0 | 0 | 0 | 0 | 52 |
2010 | 10 | 0 | 0 | 9 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 25 |
2010 | 0.5 | 0 | 1.2 | 1 | 3.2 | 1.9 | 0.6 | 0.4 | 0 | 0 | 0.3 | 0 | 9.1 |
2010 | 13 | 6 | 8 | 21 | 63 | 79 | 0 | 3 | 11 | 2 | 2 | 3 | 211 |
2010 | 0 | 7 | 33 | 49 | 133 | 68 | 0 | 14 | 56 | 49 | 13 | 0 | 422 |
2009 | 7 | 8 | 0 | 0 | 12 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 28 |
2009 | 0 | 0 | 0.5 | 0 | 0 | 0.5 | 1 | 1.3 | 0.5 | 0 | 0.5 | 0 | 4.3 |
2009 | 77 | 34 | 2 | 0 | 13 | 13 | 17 | 62 | 91 | 2 | 12 | 9 | 333 |
2009 | 11 | 20 | 32 | 26 | 0 | 44 | 89 | 84 | 22 | 0 | 7 | 31 | 364 |
2008 | 0 | 0 | 11 | 0 | 0 | 0 | 7 | 3 | 0 | 0 | 10 | 0 | 31 |
2008 | 0 | 0 | 0 | 0 | 0.6 | 0.5 | 3.1 | 0.8 | 0 | 0.8 | 1.2 | 0.5 | 7.5 |
2008 | 66 | 89 | 76 | 105 | 37 | 103 | 77 | 54 | 81 | 101 | 112 | 29 | 929 |
2008 | 0 | 5 | 90 | 0 | 0 | 11 | 25 | 68 | 0 | 17 | 38 | 55 | 311 |
Wed 13th Jul
Jul 13
|
Thu 14th Jul
Jul 14
|
Fri 15th Jul
Jul 15
|
Sat 16th Jul
Jul 16
|
Sun 17th Jul
Jul 17
|
Mon 18th Jul
Jul 18
|
Tue 19th Jul
Jul 19
|
CP high intensity
![]()
Split Summary
=== 1) 1m - 18:46(18:46/m) 93/103bpm [1745b/mi] 83cal 60/70rpm 2) 1m - 21:47(21:47/m) 91/117bpm [1983b/mi] 85cal 51/65rpm 3) 1m - 17:41(17:41/m) 96/114bpm [1698b/mi] 82cal 62/67rpm 4) 0.12m - 2:36(21:09/m) 95/104bpm [2009b/mi] 11cal 52/66rpm ![]()
Split Summary
=== 1) 0.55m - 11:12(20:30/m) 89/98bpm [1825b/mi] 47cal 59/76rpm ![]()
Split Summary
=== 1) 0.8m - 17:14(21:29/m) 91/103bpm [1954b/mi] 70cal 58/72rpm ![]() |
![]()
Split Summary
=== 1) 1m - 22:38(22:38/m) 95/111bpm [2150b/mi] 91cal 50/65rpm 2) 1m - 18:50(18:50/m) 103/125bpm [1939b/mi] 87cal 58/67rpm 3) 0.74m - 13:15(17:57/m) 103/121bpm [1849b/mi] 61cal 62/67rpm ![]()
Split Summary
=== 1) 0.85m - 17:12(20:08/m) 96/106bpm [1932b/mi] 76cal 60/74rpm ![]() ![]()
Split Summary
=== 1) 1m - 13:07(13:07/m) 134/148bpm [1758b/mi] 100cal 2) 1m - 13:05(13:05/m) 148/158bpm [1937b/mi] 113cal 3) 1m - 12:11(12:11/m) 139/155bpm [1694b/mi] 94cal 4) 1m - 12:30(12:30/m) 142/156bpm [1775b/mi] 97cal 5) 1m - 12:08(12:08/m) 143/151bpm [1736b/mi] 100cal 6) 1m - 12:18(12:18/m) 140/152bpm [1721b/mi] 96cal 7) 1m - 11:48(11:48/m) 145/163bpm [1712b/mi] 96cal 8) 0.22m - 2:39(11:45/m) 146/155bpm [1716b/mi] 22cal ![]() |
Split Summary
=== 1) 1m - 19:33(19:33/m) 89/112bpm [1740b/mi] 83cal 60/68rpm 2) 1m - 24:10(24:10/m) 89/111bpm [2150b/mi] 90cal 45/67rpm 3) 1m - 27:38(27:38/m) 84/102bpm [2322b/mi] 91cal 40/114rpm 4) 0.41m - 7:27(18:03/m) 92/103bpm [1661b/mi] 36cal 61/66rpm ![]() |
Split Summary
=== 1) 1m - 13:09(13:09/m) 127/143bpm [1670b/mi] 99cal 2) 1m - 13:10(13:10/m) 137/146bpm [1803b/mi] 101cal 3) 1m - 12:38(12:38/m) 140/150bpm [1768b/mi] 99cal 4) 1m - 12:37(12:37/m) 140/149bpm [1767b/mi] 98cal 5) 1m - 11:58(11:58/m) 142/153bpm [1699b/mi] 96cal 6) 1m - 11:44(11:44/m) 149/165bpm [1747b/mi] 102cal 7) 0.49m - 5:28(11:11/m) 148/157bpm [1655b/mi] 48cal ![]() |
Split Summary
=== 1) 1m - 13:15(13:15/m) 127/140bpm [1682b/mi] 97cal 2) 1m - 14:03(14:03/m) 144/153bpm [2023b/mi] 119cal 3) 1m - 13:03(13:03/m) 137/145bpm [1787b/mi] 94cal 4) 1m - 12:15(12:15/m) 139/146bpm [1702b/mi] 95cal 5) 1m - 12:18(12:18/m) 131/147bpm [1611b/mi] 86cal 6) 1m - 12:14(12:14/m) 133/142bpm [1628b/mi] 90cal 7) 1m - 12:51(12:51/m) 138/156bpm [1774b/mi] 98cal 8) 1m - 12:35(12:35/m) 139/149bpm [1750b/mi] 97cal 9) 1m - 12:03(12:03/m) 143/155bpm [1723b/mi] 98cal 10) 1m - 12:03(12:03/m) 147/156bpm [1771b/mi] 101cal 11) 0.05m - 27(9:12/m) 157/164bpm [1445b/mi] 4cal ![]() |
Split Summary
=== 1) 0.61m - 12:12(19:59/m) 95/101bpm [1898b/mi] 55cal 61/67rpm ![]()
CP band & core
![]()
Split Summary
=== 1) 1m - 26:58(26:58/m) 83/98bpm [2239b/mi] 90cal 42/77rpm 2) 1m - 20:06(20:06/m) 88/102bpm [1769b/mi] 84cal 57/66rpm 3) 0.75m - 14:26(19:14/m) 89/103bpm [1712b/mi] 62cal 58/65rpm ![]() |
Split Summary
=== 1) 0.88m - 17:21(19:46/m) 94/105bpm [1858b/mi] 75cal 60/62rpm ![]()
3 x 20 pushups
![]()
Split Summary
=== 1) 1m - 12:41(12:41/m) 136/152bpm [1726b/mi] 100cal 2) 1m - 13:13(13:13/m) 143/152bpm [1891b/mi] 103cal 3) 1m - 12:28(12:28/m) 139/155bpm [1732b/mi] 94cal 4) 1m - 12:02(12:02/m) 144/155bpm [1732b/mi] 97cal 5) 0.07m - 42(10:38/m) 154/157bpm [1638b/mi] 6cal ![]() |
Wed 20th Jul
Jul 20
|
Thu 21st Jul
Jul 21
|
Fri 22nd Jul
Jul 22
|
Sat 23rd Jul
Jul 23
|
Sun 24th Jul
Jul 24
|
Mon 25th Jul
Jul 25
|
Tue 26th Jul
Jul 26
|
Split Summary
=== 1) 1m - 22:34(22:34/m) 86/100bpm [1940b/mi] 86cal 49/69rpm 2) 0.84m - 20:29(24:24/m) 87/102bpm [2123b/mi] 75cal 45/66rpm ![]()
Split Summary
=== 1) 0.72m - 15:13(21:00/m) 89/97bpm [1870b/mi] 66cal 60/62rpm ![]() |
Did 37kg deadlifts
![]()
Split Summary
=== 1) 1m - 20:47(20:47/m) 91/106bpm [1891b/mi] 87cal 54/68rpm 2) 1m - 24:50(24:50/m) 91/110bpm [2259b/mi] 92cal 44/68rpm 3) 1m - 17:51(17:51/m) 96/109bpm [1714b/mi] 83cal 63/71rpm 4) 0.21m - 3:35(16:59/m) 101/108bpm [1716b/mi] 18cal 63/67rpm ![]()
Split Summary
=== 1) 0.3m - 6:14(20:49/m) 88/94bpm [1831b/mi] 24cal 57/61rpm ![]()
Split Summary
=== 1) 1m - 19:35(19:35/m) 97/108bpm [1900b/mi] 90cal 61/68rpm 2) 0.02m - 19(17:54/m) 105/107bpm [1880b/mi] 1cal 63/67rpm ![]()
Split Summary
=== 1) 1m - 12:42(12:42/m) 133/146bpm [1690b/mi] 97cal 2) 1m - 12:55(12:55/m) 145/157bpm [1872b/mi] 103cal 3) 1m - 12:24(12:24/m) 145/154bpm [1797b/mi] 98cal 4) 0.88m - 10:38(12:05/m) 145/156bpm [1751b/mi] 85cal ![]() |
Split Summary
=== 1) 1m - 21:49(21:49/m) 91/105bpm [1986b/mi] 90cal 51/69rpm 2) 1m - 22:59(22:59/m) 92/118bpm [2114b/mi] 91cal 48/69rpm 3) 1m - 17:52(17:52/m) 96/116bpm [1715b/mi] 85cal 61/67rpm 4) 0.15m - 2:43(17:50/m) 88/103bpm [1570b/mi] 12cal 63/66rpm ![]()
Split Summary
=== 1) 0.71m - 15:20(21:36/m) 93/110bpm [2009b/mi] 66cal 60/67rpm ![]() |
Split Summary
=== 1) 1m - 21:16(21:16/m) 84/91bpm [1787b/mi] 86cal 58/73rpm 2) 0.22m - 4:38(21:13/m) 85/89bpm [1803b/mi] 18cal 59/72rpm ![]() |
Split Summary
=== 1) 0.95m - 20:37(21:44/m) 93/108bpm [2021b/mi] 83cal 52/70rpm ![]()
Split Summary
=== 1) 1m - 12:33(12:33/m) 132/153bpm [1657b/mi] 99cal 2) 1m - 13:11(13:11/m) 144/160bpm [1899b/mi] 103cal 3) 1m - 12:37(12:37/m) 143/151bpm [1805b/mi] 95cal 4) 1m - 12:04(12:04/m) 150/163bpm [1811b/mi] 101cal 5) 0.05m - 31(10:08/m) 158/162bpm [1601b/mi] 4cal ![]() |
Split Summary
=== 1) 1m - 18:47(18:47/m) 92/110bpm [1728b/mi] 84cal 60/68rpm 2) 1m - 17:30(17:30/m) 101/127bpm [1768b/mi] 87cal 63/68rpm 3) 1m - 17:34(17:34/m) 119/132bpm [2091b/mi] 86cal 62/69rpm 4) 0.07m - 1:14(17:21/m) 129/137bpm [2239b/mi] 6cal 64/66rpm ![]()
Split Summary
=== 1) 0.52m - 10:21(20:01/m) 90/96bpm [1802b/mi] 48cal 62/65rpm ![]()
Split Summary
=== 1) 0.81m - 17:20(21:31/m) 90/100bpm [1937b/mi] 76cal 60/67rpm ![]() |
Split Summary
=== 1) 1m - 22:16(22:16/m) 94/113bpm [2093b/mi] 86cal 53/66rpm 2) 1m - 21:58(21:58/m) 99/124bpm [2174b/mi] 89cal 51/67rpm 3) 0.79m - 14:15(18:07/m) 100/119bpm [1812b/mi] 68cal 60/66rpm ![]()
Split Summary
=== 1) 0.88m - 17:22(19:46/m) 92/100bpm [1819b/mi] 79cal 61/64rpm ![]()
CP band & core class
![]()
3 x 20 standing pushups
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Warm up, race pace, hill reps, cool down.
Split Summary === 1) 0.39m - 5:00(12:48/m) 127/142bpm [1625b/mi] 37cal 2) 0.05m - 30(9:28/m) 142/151bpm [1345b/mi] 4cal 3) 0.04m - 30(12:40/m) 149/152bpm [1888b/mi] 4cal 4) 0.05m - 30(9:57/m) 148/157bpm [1473b/mi] 4cal 5) 0.04m - 30(11:58/m) 155/159bpm [1856b/mi] 4cal 6) 0.06m - 30(8:55/m) 149/156bpm [1328b/mi] 4cal 7) 0.04m - 30(11:38/m) 157/161bpm [1827b/mi] 4cal 8) 0.05m - 30(9:33/m) 150/158bpm [1431b/mi] 4cal 9) 0.04m - 30(11:58/m) 159/161bpm [1902b/mi] 4cal 10) 0.05m - 30(10:02/m) 157/163bpm [1574b/mi] 4cal 11) 0.03m - 30(15:41/m) 159/163bpm [2494b/mi] 4cal 12) 0.22m - 2:51(12:41/m) 150/155bpm [1902b/mi] 24cal 13) 0.2m - 2:00(10:11/m) 166/170bpm [1690b/mi] 20cal 14) 0.14m - 2:07(15:28/m) 144/167bpm [2226b/mi] 14cal 15) 0.21m - 2:00(9:27/m) 158/167bpm [1493b/mi] 19cal 16) 0.1m - 1:42(16:22/m) 143/166bpm [2341b/mi] 11cal 17) 0.21m - 2:00(9:27/m) 162/171bpm [1532b/mi] 19cal 18) 0.13m - 2:00(15:57/m) 142/171bpm [2266b/mi] 13cal 19) 0.22m - 2:00(9:16/m) 162/172bpm [1502b/mi] 20cal 20) 0.2m - 3:12(15:48/m) 140/177bpm [2212b/mi] 20cal 21) 0.21m - 2:00(9:19/m) 161/173bpm [1499b/mi] 19cal 22) 0.09m - 1:14(14:14/m) 153/174bpm [2177b/mi] 9cal 23) 1m - 11:40(11:40/m) 142/154bpm [1656b/mi] 89cal 24) 0.95m - 11:09(11:42/m) 144/154bpm [1685b/mi] 89cal ![]() |
Wed 27th Jul
Jul 27
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Thu 28th Jul
Jul 28
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Fri 29th Jul
Jul 29
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Sat 30th Jul
Jul 30
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Sun 31st Jul
Jul 31
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Mon 1st Aug
Aug 1
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Tue 2nd Aug
Aug 2
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Split Summary
=== 1) 1m - 18:55(18:55/m) 96/111bpm [1817b/mi] 88cal 59/66rpm 2) 1m - 19:37(19:37/m) 101/122bpm [1982b/mi] 89cal 54/69rpm 3) 1m - 17:43(17:43/m) 105/128bpm [1861b/mi] 85cal 60/68rpm 4) 0.17m - 2:45(16:31/m) 101/109bpm [1667b/mi] 13cal 65/69rpm ![]()
Split Summary
=== 1) 0.9m - 17:12(19:02/m) 90/104bpm [1713b/mi] 77cal 61/64rpm ![]()
CP High Intensity
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Split Summary
=== 1) 1m - 18:24(18:24/m) 95/121bpm [1747b/mi] 87cal 61/67rpm 2) 1m - 18:01(18:01/m) 105/124bpm [1891b/mi] 84cal 61/67rpm 3) 1m - 16:47(16:47/m) 107/127bpm [1795b/mi] 85cal 63/67rpm 4) 0.22m - 3:39(16:37/m) 106/118bpm [1761b/mi] 17cal 61/68rpm ![]()
Split Summary
=== 1) 0.43m - 8:37(20:01/m) 93/97bpm [1862b/mi] 37cal 59/63rpm ![]()
Split Summary
=== 1) 0.72m - 14:12(19:45/m) 91/102bpm [1798b/mi] 64cal 61/63rpm ![]()
3 x 15 pushups
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Split Summary
=== 1) 1m - 12:40(12:40/m) 138/152bpm [1749b/mi] 99cal 2) 1m - 12:35(12:35/m) 146/158bpm [1838b/mi] 103cal 3) 1m - 11:58(11:58/m) 144/154bpm [1723b/mi] 94cal 4) 1m - 12:11(12:11/m) 147/160bpm [1791b/mi] 97cal 5) 1m - 12:22(12:22/m) 141/156bpm [1744b/mi] 95cal 6) 1m - 12:07(12:07/m) 140/149bpm [1697b/mi] 93cal 7) 1m - 12:09(12:09/m) 138/156bpm [1677b/mi] 92cal 8) 0.38m - 4:24(11:40/m) 144/151bpm [1680b/mi] 35cal ![]() |
Split Summary
=== 1) 1m - 22:40(22:40/m) 88/99bpm [1994b/mi] 87cal 51/65rpm 2) 1m - 18:53(18:53/m) 91/105bpm [1719b/mi] 81cal 60/66rpm 3) 0.94m - 18:58(20:04/m) 92/111bpm [1847b/mi] 80cal 55/113rpm ![]()
Split Summary
=== 1) 0.58m - 11:12(19:24/m) 87/94bpm [1687b/mi] 49cal 60/65rpm ![]()
Split Summary
=== 1) 1m - 20:36(20:36/m) 90/96bpm [1854b/mi] 90cal 60/90rpm 2) 0.08m - 1:37(19:37/m) 90/93bpm [1765b/mi] 7cal 60/61rpm ![]() |
Split Summary
=== 1) 1m - 12:45(12:45/m) 131/144bpm [1669b/mi] 97cal 2) 1m - 12:49(12:49/m) 146/152bpm [1872b/mi] 106cal 3) 1m - 12:17(12:17/m) 136/152bpm [1671b/mi] 91cal 4) 1m - 12:26(12:26/m) 143/158bpm [1777b/mi] 98cal 5) 1m - 12:32(12:32/m) 137/150bpm [1717b/mi] 93cal 6) 1m - 12:11(12:11/m) 143/166bpm [1741b/mi] 95cal 7) 1m - 12:11(12:11/m) 144/157bpm [1753b/mi] 96cal 8) 0.36m - 4:15(11:43/m) 146/156bpm [1710b/mi] 35cal ![]() |
Split Summary
=== 1) 1m - 24:40(24:40/m) 90/104bpm [2220b/mi] 90cal 48/68rpm 2) 1m - 22:25(22:25/m) 96/115bpm [2151b/mi] 89cal 51/67rpm 3) 0.44m - 8:17(18:46/m) 95/106bpm [1783b/mi] 36cal 61/65rpm ![]()
Split Summary
=== 1) 1m - 13:16(13:16/m) 129/140bpm [1712b/mi] 97cal 2) 1m - 13:56(13:56/m) 147/158bpm [2047b/mi] 115cal 3) 1m - 12:54(12:54/m) 142/155bpm [1832b/mi] 96cal 4) 1m - 11:56(11:56/m) 146/153bpm [1741b/mi] 97cal 5) 1m - 12:12(12:12/m) 137/152bpm [1672b/mi] 86cal 6) 1m - 12:24(12:24/m) 136/144bpm [1687b/mi] 89cal 7) 1m - 12:34(12:34/m) 141/156bpm [1771b/mi] 94cal 8) 1m - 12:45(12:45/m) 145/157bpm [1850b/mi] 99cal 9) 1m - 12:34(12:34/m) 147/156bpm [1847b/mi] 97cal 10) 1m - 13:32(13:32/m) 144/156bpm [1950b/mi] 99cal 11) 1m - 12:40(12:40/m) 147/157bpm [1862b/mi] 99cal 12) 0.05m - 32(11:05/m) 154/159bpm [1707b/mi] 4cal ![]() |
CP Band & Core
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Split Summary
=== 1) 1m - 19:19(19:19/m) 93/106bpm [1797b/mi] 85cal 59/70rpm 2) 1m - 19:38(19:38/m) 95/109bpm [1866b/mi] 83cal 57/121rpm 3) 1m - 19:08(19:08/m) 94/104bpm [1799b/mi] 80cal 59/67rpm 4) 0.42m - 7:23(17:37/m) 102/110bpm [1796b/mi] 35cal 62/67rpm ![]()
Split Summary
=== 1) 0.75m - 15:48(20:58/m) 91/100bpm [1908b/mi] 64cal 57/71rpm ![]() |
Split Summary
=== 1) 1m - 20:03(20:03/m) 93/104bpm [1865b/mi] 83cal 59/103rpm 2) 1m - 19:36(19:36/m) 94/104bpm [1843b/mi] 85cal 60/65rpm 3) 0.51m - 9:35(18:56/m) 94/102bpm [1780b/mi] 41cal 60/65rpm ![]()
Split Summary
=== 1) 0.78m - 15:12(19:27/m) 96/106bpm [1868b/mi] 65cal 59/62rpm ![]() ![]()
Split Summary
=== 1) 0.39m - 5:00(12:53/m) 124/136bpm [1598b/mi] 37cal 2) 0.05m - 30(10:33/m) 133/139bpm [1403b/mi] 4cal 3) 0.04m - 30(13:02/m) 135/139bpm [1759b/mi] 4cal 4) 0.04m - 30(11:22/m) 134/142bpm [1523b/mi] 4cal 5) 0.04m - 30(13:16/m) 145/147bpm [1923b/mi] 4cal 6) 0.05m - 30(9:15/m) 144/152bpm [1333b/mi] 4cal 7) 0.04m - 30(12:04/m) 148/152bpm [1785b/mi] 4cal 8) 0.05m - 30(9:54/m) 146/152bpm [1446b/mi] 4cal 9) 0.04m - 30(13:20/m) 151/154bpm [2013b/mi] 4cal 10) 0.05m - 30(9:53/m) 151/162bpm [1494b/mi] 4cal 11) 0.03m - 30(14:43/m) 159/163bpm [2340b/mi] 4cal 12) 0.25m - 3:17(13:23/m) 145/150bpm [1939b/mi] 27cal 13) 0.19m - 2:00(10:18/m) 164/169bpm [1689b/mi] 20cal 14) 0.15m - 2:26(16:05/m) 140/170bpm [2253b/mi] 17cal 15) 0.21m - 2:00(9:27/m) 157/171bpm [1485b/mi] 20cal 16) 0.08m - 1:24(16:44/m) 143/167bpm [2392b/mi] 9cal 17) 0.21m - 2:00(9:31/m) 163/173bpm [1552b/mi] 20cal 18) 0.1m - 1:32(16:06/m) 146/173bpm [2351b/mi] 11cal 19) 0.21m - 2:00(9:33/m) 160/172bpm [1528b/mi] 19cal 20) 0.21m - 3:06(14:36/m) 139/172bpm [2030b/mi] 22cal 21) 0.22m - 2:00(9:16/m) 165/173bpm [1529b/mi] 20cal 22) 0.1m - 1:32(16:03/m) 146/171bpm [2343b/mi] 11cal 23) 1m - 12:21(12:21/m) 136/154bpm [1679b/mi] 88cal 24) 1m - 11:28(11:28/m) 151/164bpm [1730b/mi] 99cal 25) 0.07m - 37(9:17/m) 162/173bpm [1505b/mi] 6cal ![]() |
Wed 3rd Aug
Aug 3
|
Thu 4th Aug
Aug 4
|
Fri 5th Aug
Aug 5
|
Sat 6th Aug
Aug 6
|
Sun 7th Aug
Aug 7
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Mon 8th Aug
Aug 8
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Tue 9th Aug
Aug 9
|
Split Summary
=== 1) 1m - 20:02(20:02/m) 91/115bpm [1822b/mi] 81cal 58/77rpm 2) 0.73m - 13:38(18:42/m) 94/104bpm [1757b/mi] 60cal 61/65rpm ![]()
Split Summary
=== 1) 0.55m - 11:29(20:41/m) 87/94bpm [1800b/mi] 45cal 58/72rpm ![]()
CP high intensity
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Split Summary
=== 1) 0.61m - 12:11(19:53/m) 88/94bpm [1750b/mi] 56cal 61/64rpm ![]() |
Split Summary
=== 1) 1m - 18:00(18:00/m) 103/117bpm [1854b/mi] 89cal 62/67rpm 2) 1m - 21:29(21:29/m) 99/119bpm [2126b/mi] 90cal 51/68rpm 3) 1m - 18:10(18:10/m) 101/122bpm [1835b/mi] 84cal 60/67rpm 4) 0.16m - 2:56(18:20/m) 105/112bpm [1925b/mi] 15cal 57/65rpm ![]()
Split Summary
=== 1) 0.63m - 12:12(19:27/m) 94/103bpm [1829b/mi] 52cal 60/62rpm ![]()
Split Summary
=== 1) 1m - 19:32(19:32/m) 98/108bpm [1915b/mi] 87cal 61/63rpm 2) 0.15m - 2:48(19:20/m) 103/110bpm [1991b/mi] 12cal 61/92rpm ![]()
Split Summary
=== 1) 1m - 12:42(12:42/m) 133/145bpm [1690b/mi] 99cal 2) 1m - 12:31(12:31/m) 148/163bpm [1852b/mi] 108cal 3) 1m - 11:45(11:45/m) 139/159bpm [1633b/mi] 93cal 4) 1m - 12:29(12:29/m) 140/152bpm [1748b/mi] 98cal 5) 1m - 12:12(12:12/m) 136/148bpm [1658b/mi] 92cal 6) 1m - 12:03(12:03/m) 138/154bpm [1662b/mi] 95cal 7) 1m - 12:13(12:13/m) 140/150bpm [1711b/mi] 97cal 8) 0.32m - 3:57(12:23/m) 142/150bpm [1759b/mi] 31cal ![]() |
Split Summary
=== 1) 0.48m - 9:32(19:59/m) 86/91bpm [1719b/mi] 40cal 59/68rpm ![]()
Split Summary
=== 1) 1m - 19:08(19:08/m) 92/100bpm [1760b/mi] 85cal 61/63rpm 2) 0.2m - 3:37(18:26/m) 95/100bpm [1751b/mi] 17cal 62/63rpm ![]() |
Split Summary
=== 1) 1m - 26:58(26:58/m) 90/106bpm [2427b/mi] 94cal 41/69rpm 2) 0.74m - 14:34(19:38/m) 95/109bpm [1865b/mi] 61cal 56/66rpm ![]() |
Split Summary
=== 1) 0.8m - 17:00(21:13/m) 92/105bpm [1953b/mi] 68cal 53/63rpm ![]()
Split Summary
=== 1) 0.27m - 6:48(24:51/m) 95/106bpm [2361b/mi] 27cal 41/65rpm ![]() |
Split Summary
=== 1) 1m - 20:38(20:38/m) 93/117bpm [1920b/mi] 86cal 57/66rpm 2) 1m - 20:58(20:58/m) 97/122bpm [2033b/mi] 87cal 51/67rpm 3) 1m - 18:15(18:15/m) 99/108bpm [1807b/mi] 83cal 60/72rpm 4) 0.29m - 5:11(18:03/m) 103/112bpm [1859b/mi] 25cal 60/68rpm ![]()
Split Summary
=== 1) 0.79m - 16:03(20:22/m) 87/95bpm [1772b/mi] 73cal 61/63rpm ![]()
CP Band & Core
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Split Summary
=== 1) 0.63m - 12:12(19:30/m) 92/100bpm [1795b/mi] 52cal 60/70rpm ![]()
Split Summary
=== 1) 1m - 19:32(19:34/m) 92/101bpm [1799b/mi] 87cal 60/63rpm ![]()
3 x 15 standing pushups
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Split Summary
=== 1) 1m - 12:37(12:37/m) 130/146bpm [1641b/mi] 99cal 2) 1m - 12:48(12:48/m) 139/149bpm [1779b/mi] 102cal 3) 1m - 11:55(11:55/m) 139/149bpm [1657b/mi] 96cal 4) 1m - 11:49(11:49/m) 142/157bpm [1677b/mi] 97cal 5) 0.05m - 35(11:13/m) 144/149bpm [1615b/mi] 5cal ![]() |