STATUS Just a-running!
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Races
20 -
Miles
6412 -
Miles
330 -
WAVA
63.39% -
5k
24:47 -
10k
49:16 -
Half
1:48:59 -
Mara
4:15:08
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Recent Training | |||
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12th Aug
|
General | 0.2mi | 3:16 |
12th Aug
|
General | 4.3mi | 43:00 |
11th Aug
|
Strength | 0mi | 22:00 |
10th Aug
|
General | 0.2mi | 3:55 |
10th Aug
|
Tempo | 4.4mi | 40:01 |
12 Month Benchmarks | Run |
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Mile | 7:21 |
5k | 24:29 |
5mi | 42:04 |
10k | 52:20 |
10mi | 1:25:51 |
Half | 1:53:42 |
Recent Pictures | |
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No pictures shared |
2022 Targets | Set your targets |
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Recent Threads |
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This user has not joined in with any threads recently |
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 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2016 | 2017 | 2020 | 2021 | 2022 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
5km | 3 | 24:47
7:59/mi
|
59.60 | 29:38 49.83 | 24:47 59.60 | 25:28 58.53 | ||||||||
10km | 7 | 49:16
7:56/mi
|
63.39 | 54:55 55.24 | 52:39 57.61 | 49:17 61.56 | 57:33 53.08 | 53:39 57.12 | 49:16 63.39 | |||||
13.1mi | 7 | 1:48:59
8:19/mi
|
59.98 | 1:58:10 55.18 | 1:56:34 55.93 | 1:48:59 59.98 | 2:03:06 53.69 | 1:58:16 56.69 | 1:54:28 58.93 | 1:53:36 59.77 | ||||
26.2mi | 3 | 4:15:08
9:44/mi
|
53.53 | 4:15:08 53.08 | 4:21:53 51.71 | 4:19:16 53.53 |
2022 | Result | WAVA | Distance | |
---|---|---|---|---|
3 Jul | Conquer Cardiff 5k, 10k and half marathon SB | 1:53:36 | 59.77 | 13.1mi |
2021 | Result | WAVA | Distance | |
19 Sep | Hampton Court Palace Half Marathon SB | 1:54:28 | 58.93 | 13.1mi |
1 May | Kings of the Wild Frontier/Profeet 10k PB | 49:16 | 63.39 | 10km |
2020 | Result | WAVA | Distance | |
13 Dec | Virtual Edinburgh Marathon SB | 4:19:16 | 53.53 | 26.2mi |
6 Sep | Rightmove MK Half Marathon SB | 1:58:16 | 56.69 | 13.1mi |
2017 | Result | WAVA | Distance | |
23 Nov | Springdale Turkey Trot SB | 25:28 | 58.53 | 5km |
24 Sep | Barns Green Half Marathon SB | 2:03:06 | 53.69 | 13.1mi |
2 Jul | Regents Park 10km Summer Series SB | 53:39 | 57.12 | 10km |
2016 | Result | WAVA | Distance | |
20 Nov | Old Deer Park 10k SB | 57:33 | 53.08 | 10km |
2013 | Result | WAVA | Distance | |
17 Mar | Fleet Half Marathon PB | 1:48:59 | 59.98 | 13.1mi |
2012 | Result | WAVA | Distance | |
24 Nov | Nonsuch parkrun PB | 24:47 | 59.59 | 5km |
18 Nov | Beddington Park 10K SB | 49:17 | 61.56 | 10km |
2011 | Result | WAVA | Distance | |
17 Apr | London Marathon SB | 4:21:53 | 51.71 | 26.2mi |
2010 | Result | WAVA | Distance | |
23 May | Edinburgh Marathon PB | 4:15:08 | 53.08 | 26.2mi |
11 Apr | Paddock Wood Half Marathon SB | 1:56:34 | 55.93 | 13.1mi |
28 Mar | Energised Sports Hyde Park 10k SB | 52:39 | 57.61 | 10km |
2009 | Result | WAVA | Distance | |
18 Oct | Cardiff Half Marathon SB | 1:58:10 | 55.18 | 13.1mi |
27 Sep | NCBS Epsom 10K SB | 54:55 | 55.24 | 10km |
12 Jul | Clapham Common 10k | 59:41 | 50.82 | 10km |
2008 | Result | WAVA | Distance | |
18 Oct | Wimbledon Common Parkrun SB | 29:38 | 49.83 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2022 | 7 | 5 | 4 | 9 | 9 | 5 | 6 | 2 | 0 | 0 | 0 | 0 | 47 |
2022 | 90 | 82 | 73 | 74 | 102 | 82 | 92 | 34 | 0 | 0 | 0 | 0 | 629 |
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 |
Sat 16th Jul
Jul 16
|
Sun 17th Jul
Jul 17
|
Mon 18th Jul
Jul 18
|
Tue 19th Jul
Jul 19
|
Wed 20th Jul
Jul 20
|
Thu 21st Jul
Jul 21
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Fri 22nd Jul
Jul 22
|
Cool down
=== 1) 0.12m - 2:21(18:56/m) 137/154bpm [2593b/mi] 24cal 56/67rpm ![]()
60mins easy
=== 1) 0.11m - 1:30(13:55/m) 98/105bpm [1364b/mi] 8cal 2) 0.1m - 1:00(9:57/m) 112/122bpm [1115b/mi] 7cal 3) 0.04m - 30(13:21/m) 119/123bpm [1588b/mi] 4cal 4) 5.99m - 1:00:00(10:01/m) 150/169bpm [1502b/mi] 670cal 5) 0m - 0(0/m) 150/169bpm [INFb/mi] 670cal ![]() |
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|
Cool down
=== 1) 0.18m - 3:05(17:09/m) 131/151bpm [2247b/mi] 28cal 60/68rpm ![]()
5x 1km 5k pace, 2min recover, 5min cool down
=== 1) 0.62m - 4:48(7:44/m) 164/176bpm [1269b/mi] 60cal 2) 0.18m - 2:00(11:18/m) 154/174bpm [1741b/mi] 22cal 3) 0.62m - 4:48(7:43/m) 171/179bpm [1321b/mi] 63cal 4) 0.18m - 2:00(11:18/m) 155/172bpm [1751b/mi] 22cal 5) 0.62m - 4:42(7:34/m) 167/173bpm [1265b/mi] 60cal 6) 0.18m - 2:00(10:57/m) 158/171bpm [1729b/mi] 22cal 7) 0.62m - 4:50(7:46/m) 173/178bpm [1344b/mi] 64cal 8) 0.18m - 2:00(11:21/m) 159/176bpm [1803b/mi] 21cal 9) 0.62m - 4:47(7:42/m) 171/175bpm [1316b/mi] 62cal 10) 0.18m - 2:00(11:13/m) 160/175bpm [1794b/mi] 22cal 11) 0.52m - 5:00(9:41/m) 157/165bpm [1520b/mi] 57cal 12) 0.06m - 30(8:46/m) 165/167bpm [1446b/mi] 6cal ![]()
Session warm-up
=== 1) 0.1m - 1:30(14:22/m) 100/108bpm [1437b/mi] 7cal 2) 0.1m - 1:00(9:55/m) 119/128bpm [1180b/mi] 8cal 3) 0.04m - 30(12:20/m) 128/134bpm [1578b/mi] 4cal 4) 1.02m - 10:00(9:50/m) 143/163bpm [1407b/mi] 111cal 5) 0.01m - 45(1:45:50/m) 157/162bpm [16617b/mi] 8cal ![]() |
Strength - week 2 - Tu
Squat 3 @45kg (60%) 3 @52.5kg (70%) 3 @60kg (80%) Deadlift 3 @50kg (60%) 3 @55kg (70%) 3 @65kg (80%) Single-arm DB row 3x 8/arm @7.5kg DB lateral raise 3x 12 @2.5kg Plank 3x 30sec ![]() |
Cool down
=== 1) 0.18m - 3:11(17:24/m) 120/135bpm [2089b/mi] 20cal 55/72rpm ![]()
6x 3mins alternate 10k/HM pace, 1:30 recover, 5min cool down
=== 1) 0.38m - 3:00(7:58/m) 159/173bpm [1267b/mi] 36cal 2) 0.13m - 1:30(11:12/m) 155/173bpm [1736b/mi] 17cal 3) 0.35m - 3:00(8:30/m) 161/165bpm [1368b/mi] 37cal 4) 0.13m - 1:30(11:22/m) 148/162bpm [1683b/mi] 15cal 5) 0.38m - 3:00(7:55/m) 170/175bpm [1345b/mi] 38cal 6) 0.13m - 1:30(11:10/m) 153/171bpm [1710b/mi] 16cal 7) 0.36m - 3:00(8:21/m) 157/161bpm [1312b/mi] 36cal 8) 0.14m - 1:30(10:42/m) 145/156bpm [1551b/mi] 15cal 9) 0.38m - 3:00(7:54/m) 163/168bpm [1287b/mi] 37cal 10) 0.13m - 1:30(11:21/m) 151/165bpm [1714b/mi] 16cal 11) 0.35m - 3:00(8:36/m) 161/165bpm [1384b/mi] 37cal 12) 0.13m - 1:30(11:14/m) 148/163bpm [1663b/mi] 15cal 13) 0.51m - 5:00(9:47/m) 148/152bpm [1448b/mi] 53cal 14) 0m - 0(1:09/m) 151/151bpm [175b/mi] ![]()
Session warm-up
=== 1) 0.12m - 1:30(12:36/m) 96/103bpm [1210b/mi] 8cal 2) 0.11m - 1:00(9:10/m) 118/131bpm [1081b/mi] 8cal 3) 0.04m - 30(12:39/m) 126/134bpm [1594b/mi] 4cal 4) 1.02m - 10:00(9:50/m) 142/163bpm [1396b/mi] 109cal 5) 0.01m - 34(44:04/m) 158/163bpm [6962b/mi] 6cal ![]() |
Strength - week 2 - Thu
Press 3x 10 @20kg Lat pull down 3x 10 @12.5kg Tricep extension 3x 12 @12.5kg DB bicep curl 3x 12 @2.5kg KB deadlift 3x 10 @12.kg Hanging knee raise 3x 12 Plank 3x 30secs ![]() |
Cool down
=== 1) 0.18m - 3:36(19:36/m) 114/138bpm [2235b/mi] 21cal 57/68rpm ![]()
40mins easy plus wu
=== 1) 0.11m - 1:30(14:09/m) 93/99bpm [1316b/mi] 7cal 2) 0.1m - 1:00(9:33/m) 114/124bpm [1088b/mi] 9cal 3) 0.04m - 30(12:58/m) 119/126bpm [1543b/mi] 4cal 4) 4.09m - 40:00(9:47/m) 144/156bpm [1410b/mi] 445cal 5) 0m - 0(1:41/m) 147/147bpm [247b/mi] ![]() |
Sat 23rd Jul
Jul 23
|
Sun 24th Jul
Jul 24
|
Mon 25th Jul
Jul 25
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Tue 26th Jul
Jul 26
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Wed 27th Jul
Jul 27
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Thu 28th Jul
Jul 28
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Fri 29th Jul
Jul 29
|
Split Summary
=== 1) 1.21m - 27:54(23:07/m) 87/122bpm [2011b/mi] 112cal 50/99rpm ![]()
Cool down
=== 1) 0.15m - 3:10(20:51/m) 119/137bpm [2481b/mi] 23cal 53/67rpm ![]()
75mins easy plus warm-up
=== 1) 0.1m - 1:30(15:13/m) 93/99bpm [1415b/mi] 7cal 2) 0.1m - 1:00(9:43/m) 116/129bpm [1127b/mi] 8cal 3) 0.04m - 30(13:57/m) 123/131bpm [1715b/mi] 4cal 4) 7.59m - 1:15:00(9:53/m) 147/159bpm [1453b/mi] 821cal 5) 7.59m - 0(0/m) 147/159bpm [0b/mi] 821cal ![]() |
Split Summary
=== 1) 1.12m - 27:14(24:24/m) 83/103bpm [2025b/mi] 96cal 45/66rpm ![]() |
Cool down
=== 1) 0.15m - 2:50(19:32/m) 120/135bpm [2345b/mi] 20cal 60/68rpm ![]()
5x 2mins fast, 2mins, 5mins cool down
=== 1) 0.27m - 2:00(7:30/m) 157/172bpm [1178b/mi] 23cal 2) 0.19m - 2:00(10:44/m) 156/172bpm [1675b/mi] 23cal 3) 0.27m - 2:00(7:26/m) 167/174bpm [1241b/mi] 26cal 4) 0.18m - 2:00(10:56/m) 155/173bpm [1695b/mi] 22cal 5) 0.28m - 2:00(7:10/m) 166/174bpm [1190b/mi] 26cal 6) 0.19m - 2:00(10:39/m) 153/173bpm [1628b/mi] 21cal 7) 0.28m - 2:00(7:08/m) 167/174bpm [1192b/mi] 26cal 8) 0.19m - 2:00(10:37/m) 158/174bpm [1678b/mi] 22cal 9) 0.27m - 2:00(7:23/m) 169/174bpm [1248b/mi] 26cal 10) 0.19m - 2:00(10:19/m) 157/175bpm [1621b/mi] 22cal 11) 0.5m - 5:00(10:05/m) 146/151bpm [1473b/mi] 53cal 12) 0m - 0(1:38/m) 145/145bpm [236b/mi] ![]()
Session warm-up
=== 1) 0.1m - 1:30(14:52/m) 93/100bpm [1382b/mi] 8cal 2) 0.1m - 1:00(9:46/m) 116/126bpm [1134b/mi] 8cal 3) 0.04m - 30(13:25/m) 121/131bpm [1624b/mi] 4cal 4) 1.02m - 10:00(9:48/m) 140/160bpm [1372b/mi] 109cal 5) 0.01m - 31(45:22/m) 156/160bpm [7077b/mi] 5cal ![]() |
Strength - week 3 -Tu
Squat: 5 @50kg (65%) 3 @55kg (75%) 1+ @60kg (85%) - 3 Deadlift: 5 @52.5kg (65%) 3 @60kg (75%) 1+ @70kg (85%) - 2 Band-assisted pull-up 3x 7 @black DB Lateral raise 3x 12 @2.5kg Plank 3x 30sec ![]() |
Cool down
=== 1) 0.19m - 3:16(16:58/m) 122/142bpm [2070b/mi] 24cal 58/68rpm ![]()
2x 10mins tempo, 2min recover; 5min cool down
=== 1) 1.18m - 10:00(8:29/m) 164/176bpm [1391b/mi] 124cal 2) 0.19m - 2:00(10:31/m) 162/176bpm [1705b/mi] 23cal 3) 1.18m - 10:00(8:29/m) 163/169bpm [1382b/mi] 125cal 4) 0.19m - 2:00(10:23/m) 160/170bpm [1660b/mi] 24cal 5) 0.51m - 5:00(9:46/m) 152/156bpm [1484b/mi] 57cal 6) 0m - 0(0/m) 152/156bpm [INFb/mi] 57cal ![]()
Session warm-up
=== 1) 0.1m - 1:30(14:26/m) 95/103bpm [1372b/mi] 7cal 2) 0.1m - 1:00(9:51/m) 115/128bpm [1132b/mi] 8cal 3) 0.04m - 30(12:07/m) 124/131bpm [1502b/mi] 4cal 4) 1.02m - 10:00(9:48/m) 143/167bpm [1402b/mi] 113cal 5) 0.01m - 34(1:03:34/m) 160/162bpm [10172b/mi] 6cal ![]() |
Strength - week 3 - Thu
Press 3x 12 @20kg (50%) DB row 3x 12 @2.5kg Hammer curl 3x 12 @2.5kg KB deadlift 3x 12 @12kg Hanging knee raise 3x 15 Plank 3x 30secs ![]() |
Cool down
=== 1) 0.14m - 2:51(20:02/m) 121/142bpm [2425b/mi] 20cal 56/70rpm ![]()
40mins easy plus warm-up
=== 1) 0.1m - 1:30(15:15/m) 100/105bpm [1526b/mi] 8cal 2) 0.1m - 1:00(9:51/m) 130/142bpm [1280b/mi] 9cal 3) 0.04m - 30(14:03/m) 139/145bpm [1952b/mi] 4cal 4) 4.09m - 40:00(9:47/m) 149/162bpm [1458b/mi] 463cal 5) 0m - 0(1:13/m) 151/151bpm [185b/mi] ![]() |
Sat 30th Jul
Jul 30
|
Sun 31st Jul
Jul 31
|
Mon 1st Aug
Aug 1
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Tue 2nd Aug
Aug 2
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Wed 3rd Aug
Aug 3
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Thu 4th Aug
Aug 4
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Fri 5th Aug
Aug 5
|
Cool down
=== 1) 0.17m - 3:15(18:47/m) 122/143bpm [2292b/mi] 24cal 58/68rpm ![]()
90mins easy plus warm-up
=== 1) 0.1m - 1:30(15:09/m) 97/107bpm [1470b/mi] 7cal 2) 0.1m - 1:00(9:43/m) 126/139bpm [1225b/mi] 9cal 3) 0.03m - 30(14:34/m) 136/146bpm [1981b/mi] 4cal 4) 9.09m - 1:30:00(9:54/m) 150/163bpm [1484b/mi] 986cal 5) 0m - 0(0/m) 150/163bpm [INFb/mi] 986cal ![]() |
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Cool down
=== 1) 0.18m - 3:05(17:27/m) 115/132bpm [2006b/mi] 18cal 60/69rpm ![]()
40mins easy
=== 1) 0.1m - 1:30(14:22/m) 94/100bpm [1350b/mi] 7cal 2) 0.1m - 1:00(9:45/m) 115/128bpm [1121b/mi] 9cal 3) 0.04m - 30(13:19/m) 123/129bpm [1638b/mi] 4cal 4) 4.09m - 40:00(9:47/m) 144/154bpm [1410b/mi] 442cal 5) 0m - 0(5:46/m) 149/149bpm [859b/mi] ![]() |
Strength - week 4 - Tu
Squat 5 @60kg (80%) Assisted chin-up 3x 5 @black DB lat raise 3x 12 @2.5kg Plank 3x 30sec ![]() |
Cool down
=== 1) 0.15m - 2:45(18:56/m) 127/143bpm [2404b/mi] 23cal 56/67rpm ![]()
6x 3mins alternate 10k & HM pace, 1:30 recover, 5min cool down
=== 1) 0.38m - 3:00(7:57/m) 163/177bpm [1295b/mi] 37cal 2) 0.13m - 1:30(11:32/m) 160/177bpm [1844b/mi] 17cal 3) 0.36m - 3:00(8:24/m) 167/171bpm [1402b/mi] 37cal 4) 0.13m - 1:30(11:43/m) 155/171bpm [1817b/mi] 16cal 5) 0.38m - 3:00(7:53/m) 174/180bpm [1372b/mi] 39cal 6) 0.13m - 1:30(11:13/m) 159/176bpm [1784b/mi] 16cal 7) 0.35m - 3:00(8:31/m) 163/166bpm [1388b/mi] 36cal 8) 0.14m - 1:30(11:04/m) 152/162bpm [1681b/mi] 15cal 9) 0.38m - 3:00(7:48/m) 168/173bpm [1310b/mi] 38cal 10) 0.13m - 1:30(11:45/m) 157/172bpm [1844b/mi] 16cal 11) 0.36m - 3:00(8:20/m) 169/172bpm [1409b/mi] 38cal 12) 0.13m - 1:30(11:35/m) 155/169bpm [1795b/mi] 16cal 13) 0.49m - 5:00(10:07/m) 151/156bpm [1529b/mi] 53cal 14) 0m - 0(1:50/m) 152/152bpm [279b/mi] ![]()
Session warm-up
=== 1) 0.1m - 1:30(14:19/m) 100/108bpm [1432b/mi] 8cal 2) 0.11m - 1:00(9:25/m) 120/133bpm [1131b/mi] 9cal 3) 0.04m - 30(13:29/m) 124/133bpm [1672b/mi] 4cal 4) 1.02m - 10:00(9:50/m) 148/168bpm [1456b/mi] 112cal 5) 0.01m - 45(1:04:24/m) 164/169bpm [10562b/mi] 8cal ![]() |
From the pub
=== 1) 0.57m - 11:21(20:04/m) 80/95bpm [1605b/mi] 52cal 59/117rpm ![]()
To the pub
=== 1) 0.58m - 11:24(19:41/m) 86/99bpm [1692b/mi] 50cal 61/67rpm ![]()
Strength - week 4 - Thu
Squat 2x 5 @45kg (60%) KB swings 3x 15 @16kg Hanging Leg Raise 3x 15 Plank 3x 30sec ![]() |
Cool down
=== 1) 0.14m - 2:50(20:02/m) 125/149bpm [2504b/mi] 23cal 48/68rpm ![]()
30mins easy plus warm-up & strides
=== 1) 0.11m - 1:30(14:13/m) 95/101bpm [1350b/mi] 7cal 2) 0.1m - 1:00(9:40/m) 115/124bpm [1112b/mi] 9cal 3) 0.04m - 30(12:46/m) 121/129bpm [1544b/mi] 4cal 4) 3.06m - 30:00(9:49/m) 145/158bpm [1423b/mi] 338cal 5) 0.04m - 15(6:36/m) 154/169bpm [1015b/mi] 2cal 6) 0.02m - 15(10:43/m) 169/172bpm [1810b/mi] 3cal 7) 0.04m - 15(6:59/m) 165/171bpm [1153b/mi] 2cal 8) 0.02m - 15(11:08/m) 169/173bpm [1881b/mi] 3cal 9) 0.04m - 15(7:05/m) 165/172bpm [1168b/mi] 2cal 10) 0.02m - 15(10:39/m) 173/176bpm [1841b/mi] 3cal 11) 0.03m - 15(7:57/m) 168/174bpm [1337b/mi] 2cal 12) 0.02m - 15(10:16/m) 173/178bpm [1775b/mi] 3cal 13) 0.03m - 15(7:25/m) 171/177bpm [1267b/mi] 2cal 14) 0.02m - 15(10:45/m) 175/179bpm [1882b/mi] 3cal 15) 0m - 0(49/m) 170/170bpm [140b/mi] ![]() |
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
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Wed 10th Aug
Aug 10
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Thu 11th Aug
Aug 11
|
Fri 12th Aug
Aug 12
|
Cool down
=== 1) 0.15m - 3:15(21:24/m) 110/126bpm [2354b/mi] 17cal 58/67rpm ![]()
60mins easy plus warm-up
=== 1) 0.1m - 1:30(14:37/m) 93/100bpm [1360b/mi] 7cal 2) 0.11m - 1:00(9:29/m) 110/121bpm [1043b/mi] 9cal 3) 0.04m - 30(13:57/m) 119/124bpm [1661b/mi] 4cal 4) 6.09m - 1:00:00(9:51/m) 143/157bpm [1409b/mi] 645cal 5) 0m - 0(0/m) 143/157bpm [INFb/mi] 645cal ![]() |
-
|
Cool down
=== 1) 0.15m - 2:40(17:44/m) 121/134bpm [2145b/mi] 17cal 55/70rpm ![]()
6x 3mins 5k(ish) pace, 1:30 recover, 5min cool down
as comfortably hard as possible === 1) 0.39m - 3:00(7:44/m) 158/172bpm [1222b/mi] 35cal 2) 0.13m - 1:30(11:47/m) 151/172bpm [1779b/mi] 16cal 3) 0.39m - 3:00(7:39/m) 167/172bpm [1278b/mi] 38cal 4) 0.13m - 1:30(11:35/m) 152/170bpm [1760b/mi] 15cal 5) 0.39m - 3:00(7:37/m) 170/176bpm [1294b/mi] 39cal 6) 0.13m - 1:30(11:25/m) 151/170bpm [1723b/mi] 16cal 7) 0.39m - 3:00(7:37/m) 162/165bpm [1234b/mi] 37cal 8) 0.14m - 1:30(11:05/m) 147/164bpm [1630b/mi] 15cal 9) 0.4m - 3:00(7:36/m) 166/171bpm [1261b/mi] 38cal 10) 0.13m - 1:30(11:17/m) 152/170bpm [1714b/mi] 15cal 11) 0.39m - 3:00(7:39/m) 168/173bpm [1286b/mi] 38cal 12) 0.13m - 1:30(11:19/m) 151/171bpm [1708b/mi] 15cal 13) 0.5m - 5:00(10:05/m) 145/149bpm [1463b/mi] 52cal 14) 0m - 0(0/m) 145/149bpm [INFb/mi] 52cal ![]()
Session warm-up
=== 1) 0.12m - 1:30(12:10/m) 95/101bpm [1157b/mi] 7cal 2) 0.1m - 1:00(9:45/m) 116/128bpm [1131b/mi] 9cal 3) 0.04m - 30(11:59/m) 124/132bpm [1486b/mi] 4cal 4) 1.01m - 10:00(9:52/m) 139/164bpm [1371b/mi] 108cal 5) 0.01m - 46(1:58:02/m) 152/159bpm [17942b/mi] 8cal ![]() |
Strength - week 5 - Tu
Squat 5 @45kg (55%) 5 @50kg (65%) 5 @55kg (75%) Deadlift 5 @47.5kg (55%) 5 @55kg (65%) 5 @62.5kg (75%) Wide-grip cable row 3x 8 @12kg Single Arm Braced DB Shoulder Press 3x 8 ea side @7kg Plank 3x 30sec ![]() |
Cool down
=== 1) 0.19m - 3:55(20:19/m) 115/144bpm [2337b/mi] 25cal 53/66rpm ![]()
10mins easy, 20mins tempo, 10mins easy
=== 1) 1.01m - 10:00(9:54/m) 146/153bpm [1446b/mi] 110cal 2) 2.35m - 20:00(8:31/m) 168/175bpm [1432b/mi] 253cal 3) 0.98m - 10:00(10:09/m) 154/171bpm [1564b/mi] 110cal 4) 0.01m - 1(3:42/m) 160/160bpm [591b/mi] ![]()
Session warm-up
=== 1) 0.1m - 1:30(14:51/m) 94/104bpm [1396b/mi] 7cal 2) 0.1m - 1:00(9:52/m) 113/125bpm [1115b/mi] 9cal 3) 0.04m - 30(12:23/m) 119/128bpm [1473b/mi] 4cal 4) 1.01m - 10:00(9:54/m) 141/155bpm [1396b/mi] 108cal 5) 0.01m - 48(1:38:20/m) 156/162bpm [15341b/mi] 8cal ![]() |
Strength - week 5 - Thu
Seated dual DB press 3x 8 @5kg Neg pull-up 3x 3 @black Sit-ups 3x 10 KB DL 3x 10 @12kg Plank 3x 30sec ![]() |
Split Summary
=== 1) 0.21m - 3:16(15:24/m) 117/136bpm [1802b/mi] 20cal 56/68rpm ![]()
Split Summary
=== 1) 0.11m - 1:30(13:40/m) 96/103bpm [1312b/mi] 8cal 2) 0.1m - 1:00(9:49/m) 113/123bpm [1110b/mi] 8cal 3) 0.04m - 30(12:43/m) 118/126bpm [1501b/mi] 4cal 4) 4.01m - 40:00(9:59/m) 144/155bpm [1437b/mi] 439cal 5) 0m - 0(15:11:58/m) 144/155bpm [131322b/mi] 439cal ![]() |