Free training log and race listings for runners, bikers and swimmers

About Me
This user has not added a description. Show More...

Random Q&A	See your Q&A
This user has not completed any responses.

Recent Blogs
This user has not published any recent blogs

Recent Training
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
Mile	7:21
5k	24:29
5mi	42:04
10k	52:20
10mi	1:25:51
Half	1:53:42

Recent Pictures
No pictures shared

2022 Targets	Set your targets
Run 1000

Recent Threads
This user has not joined in with any threads recently

Badges Collected	See available badges
+ 94 others

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	Fri 22nd Jul Jul 22
0.1mi, 2:21 Walk - General Cool down === 1) 0.12m - 2:21(18:56/m) 137/154bpm [2593b/mi] 24cal 56/67rpm Add a comment 6.2mi, 1:03:00 Run - Long Run 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 Add a comment	-	0.2mi, 3:05 Walk - General Cool down === 1) 0.18m - 3:05(17:09/m) 131/151bpm [2247b/mi] 28cal 60/68rpm Add a comment 4.6mi, 39:25 Run - Intervals 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 Add a comment 1.3mi, 13:45 Run - Warm Up 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 Add a comment	0mi, 27:31 Cross - Weights 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 Add a comment	0.2mi, 3:11 Walk - General Cool down === 1) 0.18m - 3:11(17:24/m) 120/135bpm [2089b/mi] 20cal 55/72rpm Add a comment 3.5mi, 32:00 Run - Intervals 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] Add a comment 1.3mi, 13:34 Run - Warm Up 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 Add a comment	0mi, 25:31 Cross - Strength 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 Add a comment	0.2mi, 3:36 Walk - General Cool down === 1) 0.18m - 3:36(19:36/m) 114/138bpm [2235b/mi] 21cal 57/68rpm Add a comment 4.3mi, 43:00 Run - Easy 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] Add a comment
Sat 23rd Jul Jul 23	Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26	Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29
1.2mi, 27:54 Walk - General Split Summary === 1) 1.21m - 27:54(23:07/m) 87/122bpm [2011b/mi] 112cal 50/99rpm Add a comment 0.2mi, 3:10 Walk - General Cool down === 1) 0.15m - 3:10(20:51/m) 119/137bpm [2481b/mi] 23cal 53/67rpm Add a comment 7.8mi, 1:18:00 Run - Long Run 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 Add a comment	1.1mi, 27:14 Walk - General Split Summary === 1) 1.12m - 27:14(24:24/m) 83/103bpm [2025b/mi] 96cal 45/66rpm Add a comment	0.2mi, 2:50 Walk - General Cool down === 1) 0.15m - 2:50(19:32/m) 120/135bpm [2345b/mi] 20cal 60/68rpm Add a comment 2.8mi, 25:00 Run - Intervals 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] Add a comment 1.3mi, 13:31 Run - Warm Up 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 Add a comment	0mi, 29:31 Cross - Weights 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 Add a comment	0.2mi, 3:16 Walk - General Cool down === 1) 0.19m - 3:16(16:58/m) 122/142bpm [2070b/mi] 24cal 58/68rpm Add a comment 3.3mi, 29:00 Run - Tempo 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 Add a comment 1.3mi, 13:34 Run - Warm Up 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 Add a comment	0mi, 22:31 Cross - Strength 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 Add a comment	0.1mi, 2:51 Walk - General Cool down === 1) 0.14m - 2:51(20:02/m) 121/142bpm [2425b/mi] 20cal 56/70rpm Add a comment 4.3mi, 43:00 Run - Easy 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] Add a comment
Sat 30th Jul Jul 30	Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2	Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5
0.2mi, 3:15 Walk - General Cool down === 1) 0.17m - 3:15(18:47/m) 122/143bpm [2292b/mi] 24cal 58/68rpm Add a comment 9.3mi, 1:33:00 Run - Long Run 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 Add a comment	-	0.2mi, 3:05 Walk - General Cool down === 1) 0.18m - 3:05(17:27/m) 115/132bpm [2006b/mi] 18cal 60/69rpm Add a comment 4.3mi, 43:00 Run - Easy 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] Add a comment	0mi, 16:31 Cross - Strength Strength - week 4 - Tu Squat 5 @60kg (80%) Assisted chin-up 3x 5 @black DB lat raise 3x 12 @2.5kg Plank 3x 30sec Add a comment	0.2mi, 2:45 Walk - General Cool down === 1) 0.15m - 2:45(18:56/m) 127/143bpm [2404b/mi] 23cal 56/67rpm Add a comment 3.5mi, 32:00 Run - Intervals 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] Add a comment 1.3mi, 13:45 Run - Warm Up 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 Add a comment	0.6mi, 11:21 Walk - General From the pub === 1) 0.57m - 11:21(20:04/m) 80/95bpm [1605b/mi] 52cal 59/117rpm Add a comment 0.6mi, 11:24 Walk - General To the pub === 1) 0.58m - 11:24(19:41/m) 86/99bpm [1692b/mi] 50cal 61/67rpm Add a comment 0mi, 17:00 Cross - Strength Strength - week 4 - Thu Squat 2x 5 @45kg (60%) KB swings 3x 15 @16kg Hanging Leg Raise 3x 15 Plank 3x 30sec Add a comment	0.1mi, 2:50 Walk - General Cool down === 1) 0.14m - 2:50(20:02/m) 125/149bpm [2504b/mi] 23cal 48/68rpm Add a comment 3.6mi, 35:30 Run - Strides 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] Add a comment
Sat 6th Aug Aug 6	Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9	Wed 10th Aug Aug 10	Thu 11th Aug Aug 11	Fri 12th Aug Aug 12
0.2mi, 3:15 Walk - General Cool down === 1) 0.15m - 3:15(21:24/m) 110/126bpm [2354b/mi] 17cal 58/67rpm Add a comment 6.3mi, 1:03:00 Run - Long Run 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 Add a comment	-	0.2mi, 2:40 Walk - General Cool down === 1) 0.15m - 2:40(17:44/m) 121/134bpm [2145b/mi] 17cal 55/70rpm Add a comment 3.6mi, 32:00 Run - Intervals 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 Add a comment 1.3mi, 13:46 Run - Warm Up 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 Add a comment	0mi, 30:02 Cross - Weights 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 Add a comment	0.2mi, 3:55 Walk - General Cool down === 1) 0.19m - 3:55(20:19/m) 115/144bpm [2337b/mi] 25cal 53/66rpm Add a comment 4.4mi, 40:01 Run - Tempo 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] Add a comment 1.3mi, 13:48 Run - Warm Up 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 Add a comment	0mi, 22:00 Cross - Strength 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 Add a comment	0.2mi, 3:16 Walk - General Split Summary === 1) 0.21m - 3:16(15:24/m) 117/136bpm [1802b/mi] 20cal 56/68rpm Add a comment 4.3mi, 43:00 Run - General 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 Add a comment

pjlovr25
F40

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

pjlovr25 F40

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

pjlovr25
F40