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Recent Training
21st Sep	General	0.8mi	14:25
19th Sep	Strength	0mi	38:31
18th Sep	Strength	0mi	2:21
18th Sep	General	0.2mi	3:10
18th Sep	Intervals	3.2mi	29:00

12 Month Benchmarks	Run	Bike
Mile	7:39	1:22
5k	26:02	4:30
5mi	44:36	9:33
10k	59:15	15:00

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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	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	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	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	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	Sat 26th Aug Aug 26	Sun 27th Aug Aug 27	Mon 28th Aug Aug 28	Tue 29th Aug Aug 29	Wed 30th Aug Aug 30	Thu 31st Aug Aug 31
0.2mi, 2:51 Walk - General Cool down === 1) 0.15mi - 2:51(18:35/mi) 124/139bpm [2304b/mi] 20cal 59/67rpm Add a comment 3.5mi, 37:04 Run - Easy 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] Add a comment	-	-	0mi, 2:17 Cross - Strength Planks Add a comment 0.2mi, 3:10 Walk - General Cool down === 1) 0.17mi - 3:10(18:20/mi) 117/140bpm [2144b/mi] 19cal 55/67rpm Add a comment 3.3mi, 35:18 Run - Easy 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] Add a comment	0mi, 37:00 Cross - Strength 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 Add a comment	-	0.9mi, 16:12 Walk - General Split Summary === 1) 0.9mi - 16:12(18:04/mi) 83/94bpm [1499b/mi] 73cal 60/68rpm Add a comment 1.2mi, 17:49 Walk - General Split Summary === 1) 1.17mi - 17:49(15:14/mi) 98/110bpm [1493b/mi] 90cal 62/67rpm Add a comment
Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2	Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7
-	0mi, 2:19 Cross - Strength Planks Add a comment 0.2mi, 4:05 Walk - General Cool down === 1) 0.23mi - 4:05(17:32/mi) 120/140bpm [2105b/mi] 27cal 54/68rpm Add a comment 3.4mi, 35:57 Run - General 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] Add a comment	-	0mi, 2:21 Cross - Strength Planks Add a comment 0.2mi, 3:05 Walk - General Cool down === 1) 0.17mi - 3:05(17:56/mi) 119/136bpm [2133b/mi] 19cal 57/67rpm Add a comment 3.3mi, 35:20 Run - Easy 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 Add a comment	0.9mi, 17:49 Walk - General To the train === 1) 0.93mi - 17:49(19:05/mi) 87/97bpm [1660b/mi] 77cal 60/71rpm Add a comment 1mi, 17:27 Walk - General To work === 1) 0.97mi - 17:27(18:02/mi) 94/107bpm [1695b/mi] 87cal 61/68rpm Add a comment 0mi, 32:02 Cross - Strength 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 Add a comment	0mi, 2:17 Cross - Strength Planks Add a comment 0.2mi, 2:36 Walk - General Cool down === 1) 0.15mi - 2:36(17:50/mi) 122/136bpm [2175b/mi] 18cal 53/68rpm Add a comment 2.6mi, 25:00 Run - Intervals 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 Add a comment 1.2mi, 13:33 Run - Warm Up 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 Add a comment	0.9mi, 16:26 Walk - General To train === 1) 0.94mi - 16:26(17:27/mi) 91/101bpm [1587b/mi] 78cal 59/76rpm Add a comment 1mi, 17:34 Walk - General To work === 1) 0.96mi - 17:34(18:21/mi) 93/105bpm [1707b/mi] 85cal 61/125rpm Add a comment 0mi, 29:00 Cross - Strength 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 Add a comment
Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14
0mi, 2:18 Cross - Strength Planks Add a comment 0.2mi, 3:06 Walk - General Cool down === 1) 0.17mi - 3:06(18:36/mi) 121/141bpm [2250b/mi] 20cal 59/71rpm Add a comment 3.3mi, 35:19 Run - Easy 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 Add a comment	0mi, 2:17 Cross - Strength Planks Add a comment 0.2mi, 3:31 Walk - General Cool down === 1) 0.18mi - 3:31(19:03/mi) 119/137bpm [2267b/mi] 22cal 61/67rpm Add a comment 4.1mi, 45:17 Run - Easy 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] Add a comment	-	0mi, 2:19 Cross - Strength Planks Add a comment 0.2mi, 3:01 Walk - General Cool down === 1) 0.16mi - 3:01(18:49/mi) 121/138bpm [2278b/mi] 19cal 54/67rpm Add a comment 3.1mi, 29:01 Run - Tempo 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 Add a comment 1.2mi, 13:40 Run - Warm Up 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 Add a comment	0mi, 37:01 Cross - Strength 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 Add a comment	0mi, 2:19 Cross - Strength Planks Add a comment 0.2mi, 3:10 Walk - General Cool down === 1) 0.17mi - 3:10(18:16/mi) 123/141bpm [2247b/mi] 22cal 55/69rpm Add a comment 3.4mi, 32:00 Run - Intervals 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] Add a comment 1.2mi, 13:38 Run - Warm Up 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 Add a comment	0.9mi, 17:17 Walk - General To the train === 1) 0.94mi - 17:17(18:18/mi) 83/93bpm [1519b/mi] 78cal 61/69rpm Add a comment 1mi, 17:18 Walk - General To work === 1) 1mi - 17:18(17:19/mi) 97/111bpm [1680b/mi] 92cal 61/67rpm Add a comment 0mi, 28:02 Cross - Strength 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 Add a comment
Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21
0mi, 2:21 Cross - Strength Planks Add a comment 0.2mi, 3:06 Walk - General Cool down === 1) 0.18mi - 3:06(17:00/mi) 119/136bpm [2022b/mi] 20cal 59/67rpm Add a comment 4.3mi, 45:16 Run - Easy 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] Add a comment	0mi, 2:19 Cross - Strength Planks Add a comment 0.2mi, 4:10 Walk - General Cool down === 1) 0.21mi - 4:10(19:36/mi) 112/137bpm [2196b/mi] 24cal 56/70rpm Add a comment 5.2mi, 55:22 Run - Easy 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 Add a comment	-	0mi, 2:21 Cross - Strength Planks Add a comment 0.2mi, 3:10 Walk - General Cool down === 1) 0.17mi - 3:10(18:08/mi) 120/133bpm [2177b/mi] 21cal 61/68rpm Add a comment 3.2mi, 29:00 Run - Intervals 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] Add a comment 1.2mi, 13:34 Run - Warm Up 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 Add a comment	0mi, 38:31 Cross - Strength 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 Add a comment	-	0.8mi, 14:25 Walk - General Split Summary === 1) 0.79mi - 14:25(18:16/mi) 101/112bpm [1845b/mi] 73cal 62/69rpm Add a comment

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pjlovr25
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