Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate pjlovr25 |
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Races
20 -
Miles
6925 -
Miles
972 -
Miles
442 -
WAVA
62.68% -
5k
24:47 -
10k
49:16 -
Half
1:48:59 -
Mara
4:15:08
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Recent Training | |||
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21st Sep
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General | 0.8mi | 14:25 |
19th Sep
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Strength | 0mi | 38:31 |
18th Sep
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Strength | 0mi | 2:21 |
18th Sep
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General | 0.2mi | 3:10 |
18th Sep
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Intervals | 3.2mi | 29:00 |
12 Month Benchmarks | Run | Bike |
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Mile | 7:39 | 1:22 |
5k | 26:02 | 4:30 |
5mi | 44:36 | 9:33 |
10k | 59:15 | 15:00 |
Recent Pictures | |
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Recent Threads |
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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 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2016 | 2017 | 2020 | 2021 | 2022 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
5km | 3 | 29:38 49.72 | 24:47 59.46 | 25:28 58.40 | 24:47
7:59/mi
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59.46 | ||||||||
10km | 7 | 54:55 54.12 | 52:39 56.49 | 49:17 60.52 | 57:33 52.39 | 53:39 56.41 | 49:16 62.68 | 49:16
7:56/mi
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62.68 | |||||
13.1mi | 7 | 1:58:10 54.56 | 1:56:34 55.31 | 1:48:59 59.30 | 2:03:06 53.07 | 1:58:16 56.00 | 1:54:28 58.19 | 1:53:36 59.01 | 1:48:59
8:19/mi
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59.30 | ||||
26.2mi | 3 | 4:15:08 52.51 | 4:21:53 51.16 | 4:19:16 52.65 | 4:15:08
9:44/mi
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52.65 |
2022 | Result | WAVA | Distance | |
---|---|---|---|---|
3 Jul | Conquer Cardiff 5k, 10k and half marathon SB | 1:53:36 | 59.01 | 13.1mi |
2021 | Result | WAVA | Distance | |
19 Sep | Hampton Court Palace Half Marathon SB | 1:54:28 | 58.19 | 13.1mi |
1 May | Kings of the Wild Frontier/Profeet 10k PB | 49:16 | 62.68 | 10km |
2020 | Result | WAVA | Distance | |
13 Dec | Virtual Edinburgh Marathon SB | 4:19:16 | 52.65 | 26.2mi |
6 Sep | Rightmove MK Half Marathon SB | 1:58:16 | 56.00 | 13.1mi |
2017 | Result | WAVA | Distance | |
23 Nov | Springdale Turkey Trot SB | 25:28 | 58.40 | 5km |
24 Sep | Barns Green Half Marathon SB | 2:03:06 | 53.07 | 13.1mi |
2 Jul | Regents Park 10km Summer Series SB | 53:39 | 56.41 | 10km |
2016 | Result | WAVA | Distance | |
20 Nov | Old Deer Park 10k SB | 57:33 | 52.39 | 10km |
2013 | Result | WAVA | Distance | |
17 Mar | Fleet Half Marathon PB | 1:48:59 | 59.30 | 13.1mi |
2012 | Result | WAVA | Distance | |
24 Nov | Nonsuch parkrun PB | 24:47 | 59.46 | 5km |
18 Nov | Beddington Park 10K SB | 49:17 | 60.52 | 10km |
2011 | Result | WAVA | Distance | |
17 Apr | London Marathon SB | 4:21:53 | 51.16 | 26.2mi |
2010 | Result | WAVA | Distance | |
23 May | Edinburgh Marathon PB | 4:15:08 | 52.51 | 26.2mi |
11 Apr | Paddock Wood Half Marathon SB | 1:56:34 | 55.31 | 13.1mi |
28 Mar | Energised Sports Hyde Park 10k SB | 52:39 | 56.49 | 10km |
2009 | Result | WAVA | Distance | |
18 Oct | Cardiff Half Marathon SB | 1:58:10 | 54.56 | 13.1mi |
27 Sep | NCBS Epsom 10K SB | 54:55 | 54.12 | 10km |
12 Jul | Clapham Common 10k | 59:41 | 49.80 | 10km |
2008 | Result | WAVA | Distance | |
18 Oct | Wimbledon Common Parkrun SB | 29:38 | 49.72 | 5km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2023 | 8 | 3 | 6 | 12 | 6 | 10 | 11 | 8 | 8 | 0 | 0 | 0 | 71 |
2023 | 0 | 0 | 26 | 29 | 37 | 43 | 81 | 19 | 41 | 0 | 0 | 0 | 274 |
2023 | 201 | 195 | 141 | 77 | 141 | 85 | 39 | 0 | 0 | 0 | 0 | 0 | 879 |
2022 | 7 | 5 | 4 | 9 | 9 | 5 | 6 | 4 | 9 | 13 | 11 | 5 | 87 |
2022 | 90 | 82 | 73 | 74 | 102 | 82 | 92 | 75 | 68 | 74 | 56 | 0 | 868 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 84 | 93 |
2021 | 5 | 10 | 7 | 6 | 11 | 8 | 10 | 4 | 11 | 5 | 13 | 11 | 102 |
2021 | 70 | 76 | 109 | 80 | 81 | 96 | 96 | 90 | 68 | 19 | 66 | 90 | 938 |
2020 | 28 | 6 | 11 | 7 | 6 | 4 | 4 | 15 | 5 | 10 | 21 | 10 | 127 |
2020 | 5 | 37 | 50 | 55 | 66 | 66 | 71 | 94 | 87 | 117 | 126 | 85 | 860 |
2019 | 0 | 0 | 1 | 5 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 19 |
2019 | 67 | 62 | 48 | 72 | 69 | 32 | 35 | 35 | 12 | 0 | 0 | 0 | 432 |
2018 | 58 | 56 | 72 | 59 | 42 | 57 | 69 | 49 | 71 | 69 | 78 | 76 | 757 |
2017 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 |
2017 | 3 | 0 | 31 | 50 | 50 | 75 | 60 | 71 | 83 | 54 | 56 | 46 | 579 |
2016 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 |
2016 | 0 | 27 | 40 | 43 | 49 | 41 | 60 | 46 | 41 | 66 | 41 | 37 | 489 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 15 | 0 | 0 | 0 | 17 |
2015 | 60 | 41 | 42 | 23 | 38 | 21 | 0 | 0 | 0 | 0 | 0 | 0 | 225 |
2014 | 0 | 4 | 31 | 43 | 52 | 77 | 78 | 58 | 29 | 52 | 48 | 62 | 535 |
2013 | 86 | 85 | 72 | 43 | 55 | 51 | 30 | 0 | 1 | 25 | 2 | 0 | 450 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 43 | 59 | 58 | 77 | 237 |
2011 | 22 | 0 | 28 | 26 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 77 |
2010 | 0 | 47 | 67 | 51 | 26 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 192 |
2009 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 0 | 0 | 0 | 0 | 11 |
Fri 25th Aug
Aug 25
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Sat 26th Aug
Aug 26
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Sun 27th Aug
Aug 27
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Mon 28th Aug
Aug 28
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Tue 29th Aug
Aug 29
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Wed 30th Aug
Aug 30
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Thu 31st Aug
Aug 31
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Cool down
=== 1) 0.15mi - 2:51(18:35/mi) 124/139bpm [2304b/mi] 20cal 59/67rpm ![]()
5km easy
=== 1) 0.1mi - 1:30(15:00/mi) 97/104bpm [1455b/mi] 9cal 2) 0.11mi - 1:00(9:19/mi) 116/128bpm [1081b/mi] 9cal 3) 0.04mi - 30(13:17/mi) 125/130bpm [1660b/mi] 5cal 4) 0.1mi - 1:00(9:46/mi) 126/135bpm [1231b/mi] 10cal 5) 0.03mi - 30(16:48/mi) 131/137bpm [2202b/mi] 5cal 6) 0.01mi - 45(2:23:35/mi) 126/132bpm [18092b/mi] 6cal 7) 3.11mi - 31:47(10:14/mi) 149/162bpm [1525b/mi] 338cal 8) 0mi - 1(6:36/mi) 151/151bpm [998b/mi] ![]() |
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Planks
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Cool down
=== 1) 0.17mi - 3:10(18:20/mi) 117/140bpm [2144b/mi] 19cal 55/67rpm ![]()
30mins easy
=== 1) 0.1mi - 1:30(14:58/mi) 94/106bpm [1407b/mi] 6cal 2) 0.11mi - 1:00(9:15/mi) 114/128bpm [1054b/mi] 9cal 3) 0.04mi - 30(12:52/mi) 123/130bpm [1583b/mi] 5cal 4) 0.1mi - 1:00(9:49/mi) 124/133bpm [1217b/mi] 10cal 5) 0.03mi - 30(14:19/mi) 128/136bpm [1833b/mi] 5cal 6) 0.01mi - 47(2:22:43/mi) 124/131bpm [17698b/mi] 6cal 7) 2.92mi - 30:00(10:17/mi) 148/155bpm [1521b/mi] 314cal 8) 0mi - 1(7:30/mi) 150/150bpm [1124b/mi] ![]() |
Strength - week 1 - Tu
Warm-up squats: 1@ 35kg 1@ 40kg Squat: 5 @42.5kg (55%) 5 @50kg (65%) 5 @55kg (75%) Warm-up deadlift: 1@ 40kg Deadlift: 5 @45kg (55%) 5 @52.5kg (65%) 5 @60kg (75%) Band-assisted pull-up 3x 7 @green DB shoulder press 3x 10 @5kg DB Lateral raise 3x 10 @2.5kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank ![]() |
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Split Summary
=== 1) 0.9mi - 16:12(18:04/mi) 83/94bpm [1499b/mi] 73cal 60/68rpm ![]()
Split Summary
=== 1) 1.17mi - 17:49(15:14/mi) 98/110bpm [1493b/mi] 90cal 62/67rpm ![]() |
Fri 1st Sep
Sep 1
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Sat 2nd Sep
Sep 2
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Sun 3rd Sep
Sep 3
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Mon 4th Sep
Sep 4
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Tue 5th Sep
Sep 5
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Wed 6th Sep
Sep 6
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Thu 7th Sep
Sep 7
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Planks
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Cool down
=== 1) 0.23mi - 4:05(17:32/mi) 120/140bpm [2105b/mi] 27cal 54/68rpm ![]()
3mi plus warm-up
=== 1) 0.1mi - 1:30(14:34/mi) 89/98bpm [1297b/mi] 8cal 2) 0.11mi - 1:00(9:02/mi) 113/126bpm [1020b/mi] 9cal 3) 0.04mi - 30(11:49/mi) 122/127bpm [1443b/mi] 5cal 4) 0.1mi - 1:00(9:37/mi) 122/131bpm [1172b/mi] 10cal 5) 0.03mi - 30(15:03/mi) 127/134bpm [1912b/mi] 5cal 6) 0.01mi - 44(1:45:16/mi) 122/128bpm [12842b/mi] 6cal 7) 3mi - 30:42(10:14/mi) 152/162bpm [1555b/mi] 333cal 8) 0mi - 1(5:37/mi) 156/156bpm [876b/mi] ![]() |
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Planks
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Cool down
=== 1) 0.17mi - 3:05(17:56/mi) 119/136bpm [2133b/mi] 19cal 57/67rpm ![]()
30mins easy plus warm-up
=== 1) 0.1mi - 1:30(15:17/mi) 95/103bpm [1452b/mi] 8cal 2) 0.1mi - 1:00(9:42/mi) 115/129bpm [1115b/mi] 9cal 3) 0.04mi - 30(13:06/mi) 128/133bpm [1677b/mi] 5cal 4) 0.1mi - 1:00(10:28/mi) 126/135bpm [1320b/mi] 10cal 5) 0.03mi - 30(15:46/mi) 131/137bpm [2066b/mi] 5cal 6) 0.01mi - 50(2:29:02/mi) 123/128bpm [18332b/mi] 6cal 7) 2.91mi - 30:00(10:19/mi) 147/157bpm [1516b/mi] 318cal 8) 0mi - 0(0/mi) 147/157bpm [INFb/mi] 318cal ![]() |
To the train
=== 1) 0.93mi - 17:49(19:05/mi) 87/97bpm [1660b/mi] 77cal 60/71rpm ![]()
To work
=== 1) 0.97mi - 17:27(18:02/mi) 94/107bpm [1695b/mi] 87cal 61/68rpm ![]()
A23 Strength - week 1 - Tu
Squat: 5 @30kg 5 @35kg Should've been another 5 @40kg but had to stop Deadlift: 5 @40kg 5 @45kg 5 @50kg Band-assisted pull-up 3x 7 @green DB shoulder press 3x 10 @5kg DB Lateral raise 3x 10 @2.5kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank ![]() |
Planks
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Cool down
=== 1) 0.15mi - 2:36(17:50/mi) 122/136bpm [2175b/mi] 18cal 53/68rpm ![]()
5x 2mins hard, 2mins easy, 5min cool down
=== 1) 0.26mi - 2:00(7:36/mi) 161/178bpm [1225b/mi] 23cal 2) 0.16mi - 2:00(12:42/mi) 152/177bpm [1929b/mi] 22cal 3) 0.26mi - 2:00(7:37/mi) 172/179bpm [1311b/mi] 26cal 4) 0.15mi - 2:00(13:02/mi) 151/179bpm [1969b/mi] 21cal 5) 0.26mi - 2:00(7:36/mi) 169/179bpm [1284b/mi] 25cal 6) 0.17mi - 2:00(12:04/mi) 151/177bpm [1823b/mi] 21cal 7) 0.26mi - 2:00(7:35/mi) 169/179bpm [1283b/mi] 25cal 8) 0.16mi - 2:00(12:16/mi) 151/179bpm [1852b/mi] 21cal 9) 0.27mi - 2:00(7:33/mi) 172/183bpm [1297b/mi] 26cal 10) 0.16mi - 2:00(12:18/mi) 154/181bpm [1895b/mi] 21cal 11) 0.49mi - 5:00(10:17/mi) 149/152bpm [1532b/mi] 52cal 12) 0mi - 0(21:16:45/mi) 149/152bpm [190235b/mi] 52cal ![]()
Session warm-up
=== 1) 0.1mi - 1:30(14:20/mi) 99/106bpm [1418b/mi] 9cal 2) 0.1mi - 1:00(9:38/mi) 119/131bpm [1146b/mi] 9cal 3) 0.04mi - 30(13:29/mi) 127/134bpm [1712b/mi] 5cal 4) 0.98mi - 10:00(10:14/mi) 146/167bpm [1493b/mi] 105cal 5) 0mi - 33(2:31:24/mi) 158/163bpm [23922b/mi] 6cal ![]() |
To train
=== 1) 0.94mi - 16:26(17:27/mi) 91/101bpm [1587b/mi] 78cal 59/76rpm ![]()
To work
=== 1) 0.96mi - 17:34(18:21/mi) 93/105bpm [1707b/mi] 85cal 61/125rpm ![]()
Strength - week 1 - Thu
Press 3x 5 @20kg Lat pull down 3x 10 @12kg Tricep extension 3x 12 @12kg DB bicep curl 3x 10 @2.5kg KB deadlift 3x 10 @12kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank ![]() |
Fri 8th Sep
Sep 8
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Sat 9th Sep
Sep 9
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Sun 10th Sep
Sep 10
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Mon 11th Sep
Sep 11
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Tue 12th Sep
Sep 12
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Wed 13th Sep
Sep 13
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Thu 14th Sep
Sep 14
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Planks
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Cool down
=== 1) 0.17mi - 3:06(18:36/mi) 121/141bpm [2250b/mi] 20cal 59/71rpm ![]()
30mins easy plus warm-up
=== 1) 0.1mi - 1:30(15:09/mi) 97/103bpm [1469b/mi] 8cal 2) 0.11mi - 1:00(9:18/mi) 117/131bpm [1087b/mi] 9cal 3) 0.04mi - 30(14:00/mi) 130/136bpm [1821b/mi] 5cal 4) 0.1mi - 1:00(10:09/mi) 129/139bpm [1309b/mi] 10cal 5) 0.03mi - 30(14:19/mi) 133/138bpm [1903b/mi] 5cal 6) 0.01mi - 49(2:36:15/mi) 128/134bpm [20000b/mi] 7cal 7) 2.87mi - 30:00(10:27/mi) 148/155bpm [1546b/mi] 315cal 8) 0mi - 0(0/mi) 148/155bpm [INFb/mi] 315cal ![]() |
Planks
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Cool down
=== 1) 0.18mi - 3:31(19:03/mi) 119/137bpm [2267b/mi] 22cal 61/67rpm ![]()
40mins easy plus warm-up
=== 1) 0.1mi - 1:30(14:35/mi) 94/102bpm [1371b/mi] 7cal 2) 0.1mi - 1:00(9:46/mi) 114/127bpm [1114b/mi] 8cal 3) 0.04mi - 30(13:22/mi) 125/135bpm [1671b/mi] 4cal 4) 0.1mi - 1:00(10:07/mi) 125/134bpm [1265b/mi] 10cal 5) 0.03mi - 30(15:20/mi) 130/136bpm [1993b/mi] 5cal 6) 0.01mi - 47(2:15:09/mi) 126/130bpm [17030b/mi] 6cal 7) 3.76mi - 40:00(10:38/mi) 149/161bpm [1585b/mi] 412cal 8) 0mi - 0(1:40/mi) 149/149bpm [248b/mi] ![]() |
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Planks
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Cool down
=== 1) 0.16mi - 3:01(18:49/mi) 121/138bpm [2278b/mi] 19cal 54/67rpm ![]()
4x 5mins tempo, 1min recover; 5min cool down
=== 1) 0.58mi - 5:00(8:41/mi) 162/174bpm [1407b/mi] 58cal 2) 0.06mi - 1:00(16:26/mi) 157/173bpm [2580b/mi] 10cal 3) 0.58mi - 5:00(8:33/mi) 166/178bpm [1420b/mi] 60cal 4) 0.06mi - 1:00(16:36/mi) 161/177bpm [2672b/mi] 10cal 5) 0.59mi - 5:00(8:29/mi) 161/168bpm [1366b/mi] 58cal 6) 0.06mi - 1:00(16:43/mi) 149/163bpm [2492b/mi] 9cal 7) 0.59mi - 5:00(8:29/mi) 162/172bpm [1376b/mi] 58cal 8) 0.06mi - 1:00(16:15/mi) 156/171bpm [2535b/mi] 10cal 9) 0.48mi - 5:00(10:30/mi) 149/152bpm [1565b/mi] 51cal 10) 0mi - 1(11:39/mi) 152/152bpm [1772b/mi] 1cal ![]()
Session warm-up
=== 1) 0.1mi - 1:30(15:30/mi) 98/107bpm [1519b/mi] 8cal 2) 0.1mi - 1:00(9:34/mi) 122/132bpm [1168b/mi] 9cal 3) 0.04mi - 30(14:01/mi) 133/141bpm [1864b/mi] 5cal 4) 0.97mi - 10:00(10:17/mi) 147/171bpm [1511b/mi] 105cal 5) 0.01mi - 40(54:05/mi) 165/169bpm [8925b/mi] 8cal ![]() |
A23 Strength - week 2 - Tu
Warm-up squat 1 @30kg Squat 3 @32.5kg 3 @37.5kg 3 @45kg Warm-up deadlift 1 @40kg Deadlifts 3 @45kg 3 @50kg 3 @55kg Pull-up 3x 7 @green DB press 3x 10 @5kg DB row 3x 8 @2.5kg DB lateral raise 3x 12 @2.5kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank ![]() |
Planks
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Cool down
=== 1) 0.17mi - 3:10(18:16/mi) 123/141bpm [2247b/mi] 22cal 55/69rpm ![]()
6x 3mins alternate 10k & HM, 1:30 recover; 5min cool down
=== 1) 0.38mi - 3:00(7:58/mi) 163/178bpm [1298b/mi] 35cal 2) 0.11mi - 1:30(14:01/mi) 155/178bpm [2174b/mi] 16cal 3) 0.35mi - 3:00(8:33/mi) 164/172bpm [1403b/mi] 36cal 4) 0.11mi - 1:30(13:43/mi) 150/170bpm [2057b/mi] 15cal 5) 0.37mi - 3:00(8:05/mi) 173/182bpm [1398b/mi] 38cal 6) 0.12mi - 1:30(12:59/mi) 158/181bpm [2052b/mi] 16cal 7) 0.35mi - 3:00(8:32/mi) 162/166bpm [1382b/mi] 35cal 8) 0.12mi - 1:30(12:48/mi) 143/164bpm [1830b/mi] 13cal 9) 0.38mi - 3:00(7:49/mi) 170/178bpm [1330b/mi] 37cal 10) 0.11mi - 1:30(13:09/mi) 154/178bpm [2026b/mi] 15cal 11) 0.36mi - 3:00(8:25/mi) 168/175bpm [1414b/mi] 36cal 12) 0.11mi - 1:30(13:44/mi) 151/172bpm [2073b/mi] 14cal 13) 0.48mi - 5:00(10:22/mi) 150/157bpm [1555b/mi] 51cal 14) 0mi - 0(1:26/mi) 157/157bpm [225b/mi] ![]()
Session warm-up
=== 1) 0.11mi - 1:30(14:12/mi) 94/102bpm [1334b/mi] 8cal 2) 0.1mi - 1:00(9:43/mi) 117/133bpm [1136b/mi] 10cal 3) 0.04mi - 30(13:53/mi) 130/135bpm [1806b/mi] 5cal 4) 0.98mi - 10:00(10:14/mi) 145/171bpm [1483b/mi] 105cal 5) 0.01mi - 38(1:59:26/mi) 165/169bpm [19706b/mi] 7cal ![]() |
To the train
=== 1) 0.94mi - 17:17(18:18/mi) 83/93bpm [1519b/mi] 78cal 61/69rpm ![]()
To work
=== 1) 1mi - 17:18(17:19/mi) 97/111bpm [1680b/mi] 92cal 61/67rpm ![]()
Strength - week 2 - Thu
Press 3x 5 @20kg Lat pull down 3x 10 @12kg Tricep extension 3x 12 @12kg DB bicep curl 3x 12 @2.5kg KB deadlift 3x 10 @12kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank ![]() |
Fri 15th Sep
Sep 15
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Sat 16th Sep
Sep 16
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Sun 17th Sep
Sep 17
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Mon 18th Sep
Sep 18
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Tue 19th Sep
Sep 19
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Wed 20th Sep
Sep 20
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Thu 21st Sep
Sep 21
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Planks
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Cool down
=== 1) 0.18mi - 3:06(17:00/mi) 119/136bpm [2022b/mi] 20cal 59/67rpm ![]()
40mins easy plus warm-up
=== 1) 0.11mi - 1:30(14:11/mi) 107/121bpm [1517b/mi] 9cal 2) 0.1mi - 1:00(9:41/mi) 135/142bpm [1307b/mi] 9cal 3) 0.04mi - 30(13:43/mi) 138/142bpm [1892b/mi] 5cal 4) 0.1mi - 1:00(10:05/mi) 147/152bpm [1482b/mi] 10cal 5) 0.03mi - 30(16:03/mi) 144/150bpm [2311b/mi] 5cal 6) 0mi - 45(3:22:00/mi) 137/141bpm [27675b/mi] 3cal 7) 3.87mi - 40:00(10:19/mi) 148/159bpm [1528b/mi] 421cal 8) 0mi - 1(14:40/mi) 149/149bpm [2185b/mi] ![]() |
Planks
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Cool down
=== 1) 0.21mi - 4:10(19:36/mi) 112/137bpm [2196b/mi] 24cal 56/70rpm ![]()
50mins easy plus warm-up
=== 1) 0.1mi - 1:30(15:20/mi) 106/121bpm [1626b/mi] 7cal 2) 0.1mi - 1:00(9:49/mi) 131/138bpm [1286b/mi] 9cal 3) 0.03mi - 30(14:29/mi) 133/138bpm [1927b/mi] 5cal 4) 0.1mi - 1:00(9:53/mi) 134/138bpm [1324b/mi] 10cal 5) 0.04mi - 30(14:02/mi) 137/139bpm [1922b/mi] 5cal 6) 0.01mi - 52(2:32:16/mi) 129/137bpm [19643b/mi] 7cal 7) 4.82mi - 50:00(10:22/mi) 149/165bpm [1546b/mi] 517cal 8) 0mi - 0(0/mi) 149/165bpm [INFb/mi] 517cal ![]() |
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Planks
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Cool down
=== 1) 0.17mi - 3:10(18:08/mi) 120/133bpm [2177b/mi] 21cal 61/68rpm ![]()
2x (4min @10k, 1:30 recover; 3mins, 1:00; 2mins fast, 30sec), 5min cool down
=== 1) 0.5mi - 4:00(8:03/mi) 162/177bpm [1304b/mi] 47cal 2) 0.11mi - 1:30(13:16/mi) 154/176bpm [2042b/mi] 15cal 3) 0.37mi - 3:00(8:05/mi) 166/175bpm [1342b/mi] 37cal 4) 0.08mi - 1:00(13:16/mi) 161/175bpm [2136b/mi] 11cal 5) 0.25mi - 2:00(7:53/mi) 172/180bpm [1357b/mi] 25cal 6) 0.04mi - 30(13:53/mi) 172/178bpm [2387b/mi] 6cal 7) 0.51mi - 4:00(7:51/mi) 169/175bpm [1326b/mi] 49cal 8) 0.12mi - 1:30(12:09/mi) 152/171bpm [1848b/mi] 15cal 9) 0.38mi - 3:00(7:52/mi) 168/174bpm [1322b/mi] 37cal 10) 0.08mi - 1:00(12:31/mi) 160/174bpm [2004b/mi] 11cal 11) 0.26mi - 2:00(7:35/mi) 171/179bpm [1297b/mi] 25cal 12) 0.03mi - 30(15:04/mi) 171/179bpm [2577b/mi] 6cal 13) 0.48mi - 5:00(10:28/mi) 149/159bpm [1558b/mi] 51cal 14) 0mi - 0(1:34/mi) 152/152bpm [238b/mi] ![]()
Session warm-up
=== 1) 0.1mi - 1:30(14:44/mi) 104/122bpm [1532b/mi] 7cal 2) 0.1mi - 1:00(9:43/mi) 132/139bpm [1284b/mi] 9cal 3) 0.04mi - 30(13:55/mi) 136/138bpm [1894b/mi] 6cal 4) 0.88mi - 9:00(10:15/mi) 144/152bpm [1477b/mi] 99cal 5) 0.03mi - 15(7:57/mi) 154/163bpm [1224b/mi] 3cal 6) 0.02mi - 15(10:40/mi) 163/165bpm [1740b/mi] 3cal 7) 0.04mi - 15(6:53/mi) 161/166bpm [1108b/mi] 3cal 8) 0.02mi - 15(11:15/mi) 165/167bpm [1857b/mi] 3cal 9) 0mi - 34(3:26:16/mi) 159/163bpm [32797b/mi] 6cal ![]() |
A23 Strength - week 3 - Tu
Warm-up squats: 1@ 35kg Squat: 5 @37.5kg 3 @40kg 1+ @47.5kg (3) Warm-up deadlift: 1@ 45kg Deadlift: 5 @47.5kg 3 @55kg 1+ @60kg (3) Pull-up 3x 7 @green DB press 3x 12 @2.5kg DB row 3x 10 @5kg DB lateral raise 3x 15 @2.5kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank ![]() |
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Split Summary
=== 1) 0.79mi - 14:25(18:16/mi) 101/112bpm [1845b/mi] 73cal 62/69rpm ![]() |