crash

Last on at 7am, 6th Dec 2024

M45 Staffordshire

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Recent Training
6th Dec	Weights	4mi	25:00
5th Dec	Weights	4mi	25:00
4th Dec	Treadmill	3.5mi	30:13
4th Dec	Weights	3mi	30:00
3rd Dec	Weights	4mi	21:00

12 Month Benchmarks	Run	Bike
Mile	6:50	2:14
5k	22:28	9:04
5mi	37:17	14:50
10k	47:24	18:57
10mi	1:22:54	31:22
Half	1:50:26	42:16

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
3000m	3				10:44 70.02					10:14 74.99										10:14 5:29/mi	74.99
2mi	2								11:50 69.48	11:27 71.80										11:27 5:43/mi	71.80
3mi	2									17:21 72.57										17:21 5:47/mi	72.57
5km	33								17:39 73.98	17:54 73.43	19:03 69.50	19:19 69.04		18:43 71.77	17:43 76.38	18:56 72.00	18:39 74.20	17:43 78.11		17:39 5:41/mi	78.11
5.9km	5				22:06 68.59				21:07 72.73	20:58 73.67										20:58 5:46/mi	73.67
8km	1		33:37 62.32																	33:37 6:46/mi	62.32
5mi	8			32:13 65.39	29:54 70.49			29:20 72.32		29:05 73.55	30:47 69.49			31:51 68.45						29:05 5:49/mi	73.55
5.4mi	2														30:59 76.41					30:59 5:46/mi	76.41
5.4mi	1				33:43 67.69															33:43 6:15/mi	67.69
9km	1											35:27 67.76								35:27 6:22/mi	67.76
10km	34	51:37 51.15	41:50 63.11	40:37 65.00	37:55 69.63	36:44 71.98	36:57 71.68	35:58 73.83	37:39 70.76	36:18 73.69				38:49 70.58	37:29 73.09		38:00 73.82	36:03 77.81	43:50 65.03	35:58 5:47/mi	77.81
12km	1			50:55 62.95																50:55 6:50/mi	62.95
8.5mi	8		1:02:11 59.24	56:50 64.81	53:59 68.24	53:36 68.73	50:51 72.50	50:41 72.85					53:51 69.88		52:23 72.79					50:41 5:58/mi	72.85
9mi	1									53:25 74.07										53:25 5:56/mi	74.07
10mi	1																1:00:05 77.09			1:00:05 6:01/mi	77.09
13.1mi	29	1:37:20 59.56	1:30:36 63.99	1:26:36 66.95	1:22:41 70.12	1:19:11 73.23	1:18:39 73.73	1:17:56 74.61	1:17:24 75.12	1:19:13 73.84	1:27:21 67.25	1:22:13 71.44		1:25:14 69.68	1:18:15 76.41		1:21:48 74.86	1:17:44 78.78		1:17:24 5:55/mi	78.78
20mi	8					2:13:05 68.50	2:05:18 72.77		2:03:55 73.78	2:09:29 70.79		2:17:16 67.29	2:19:53 66.36		2:05:14 75.08					2:03:55 6:12/mi	75.08
26.2mi	14			3:11:44 63.40		2:59:56 67.56	2:53:23 70.19	2:49:14 71.91	2:47:16 72.88	2:48:50 72.40	2:48:10 72.93	2:51:03 72.00	3:02:40 67.77		2:43:00 76.91		2:53:24 74.05			2:43:00 6:13/mi	76.91

2023		Result	WAVA	Distance
10 Sep	Lichfield 10K SB	43:50	65.03	10km
2022		Result	WAVA	Distance
19 Nov	Walsall Arboretum parkrun	18:39	74.76	5km
20 Jul	Worcester Pitchcroft 10K	37:27	75.51	10km
10 Jul	Coventry Northbrook 10k	38:50	72.82	10km
9 Jul	Sutton Park parkrun	20:01	69.66	5km
8 May	Market Drayton 10k SB	36:03	77.81	10km
30 Apr	Walsall Arboretum parkrun	17:54	77.31	5km
23 Apr	Sutton Park parkrun	18:36	74.40	5km
26 Mar	Midlands Men's 12-Stage Road Relays - Short Leg	18:36	75.71	3.16mi
20 Mar	Stafford Half Marathon SB	1:17:44	78.78	13.1mi
5 Mar	Walsall Arboretum parkrun	17:48	77.74	5km
27 Feb	Leicestershire Half Marathon	1:18:27	78.06	13.1mi
12 Feb	Walsall Arboretum parkrun SB	17:43	78.11	5km
22 Jan	Walsall Arboretum parkrun	17:47	77.81	5km
1 Jan	Sutton Park parkrun	18:57	73.02	5km
2021		Result	WAVA	Distance
12 Dec	Sneyd Striders Christmas Pudding Run (10 Mile) PB	1:00:05	77.09	10mi
20 Nov	Sutton Park parkrun SB	18:39	74.20	5km
3 Oct	London Marathon SB	2:53:24	74.05	26.2mi
5 Sep	Village Bakery Half Marathon SB	1:21:48	74.86	13.1mi
28 Aug	Sutton Park parkrun	19:10	72.20	5km
14 Aug	Sutton Park parkrun	19:56	69.42	5km
4 Jul	Florette Fradley 10k SB	38:00	73.82	10km
2020		Result	WAVA	Distance
18 Jan	Walsall Arboretum parkrun SB	18:56	72.00	5km
2019		Result	WAVA	Distance
21 Dec	Perry Hall parkrun	19:02	71.62	5km
23 Nov	Walsall Arboretum parkrun	18:18	74.49	5km
26 Oct	Snowdonia Marathon	3:09:46	66.57	26.2mi
21 Sep	Midlands Men's 6-Stage Road Relays	21:30	74.51	5.85km
1 Sep	South Cheshire 20	2:09:19	73.26	20mi
9 Jun	Aldridge 10K SB	37:29	73.09	10km
2 Jun	Great Midlands Fun Run SB	52:23	72.79	8.5mi
28 Apr	London Marathon PB	2:43:00	76.91	26.2mi
6 Apr	National Men's 12-Stage Road Relays - Long Leg	31:07	76.08	5.38mi
23 Mar	Midlands Men's 12-Stage Road Relays - Long Leg PB	30:59	76.41	5.38mi
17 Mar	Stafford Half Marathon SB	1:18:15	76.41	13.1mi
10 Mar	Knighton 20 SB	2:05:14	75.08	20mi
2 Mar	Cannon Hill parkrun, Birmingham SB	17:43	76.38	5km
16 Feb	Perry Hall parkrun	18:37	72.69	5km
26 Jan	Walsall Arboretum parkrun	18:23	73.61	5km
1 Jan	Sutton Park parkrun	19:24	69.75	5km
2018		Result	WAVA	Distance
15 Dec	Sutton Park parkrun	19:36	69.04	5km
3 Nov	Cannon Hill parkrun, Birmingham	18:57	71.41	5km
13 Oct	Walsall Arboretum parkrun	19:19	70.05	5km
7 Oct	Shelton Striders 10k SB	38:49	70.58	10km
22 Sep	Midlands Men's 6-Stage Road Relays	23:29	67.70	5.85km
2 Sep	Little Aston 5	32:41	67.21	5mi
11 Aug	Perry Hall parkrun	19:56	67.89	5km
15 Apr	Stafford Half Marathon SB	1:25:14	69.68	13.1mi
8 Apr	Action Heart 5 Mile Heartrun SB	31:51	68.45	5mi
10 Feb	Walsall Arboretum parkrun SB	18:43	71.77	5km
27 Jan	Walsall Arboretum parkrun	18:55	71.01	5km
2017		Result	WAVA	Distance
18 Jun	Ironman 70.3 Staffordshire	5:44:37		1.2mi/56mi/13.1mi
4 Jun	Great Midlands Fun Run SB	53:51	69.88	8.5mi
23 Apr	London Marathon SB	3:02:40	67.77	26.2mi
12 Mar	Knighton 20 SB	2:19:53	66.36	20mi
2016		Result	WAVA	Distance
29 Oct	Kingsbury Water parkrun SB	19:19	69.04	5km
24 Apr	London Marathon SB	2:51:03	72.00	26.2mi
16 Apr	Men's National 12 stage Relays- Long leg PB	35:27	67.76	8.96km
10 Apr	Belvoir Half Marathon SB	1:22:13	71.44	13.1mi
2 Apr	Midlands Men's 12-Stage Road Relays - Short Leg	18:57	67.36	3mi
6 Mar	Milton Keynes Festival of Running 20M SB	2:17:16	67.29	20mi
2015		Result	WAVA	Distance
13 Dec	Keyworth Turkey Trot SB	1:27:21	67.25	13.1mi
17 Oct	Walsall Arboretum parkrun SB	19:03	69.50	5km
5 Apr	Massey Ferguson Easter 5 Race SB	30:47	69.49	5mi
8 Mar	Wrexham Marathon SB	2:48:10	72.93	26.2mi
2014		Result	WAVA	Distance
5 Oct	Shelton Striders 10k SB	36:18	73.69	10km
28 Sep	Windsor Half Marathon	1:23:18	70.22	13.1mi
20 Sep	Midlands Men's 6-Stage Road Relays PB	20:58	73.67	5.85km
7 Sep	Kenilworth Half Marathon SB	1:19:13	73.84	13.1mi
20 Aug	Coventry Godiva Harriers - Autumnal 5 PB	29:05	73.55	5mi
13 Aug	Birmingham Rowheath 5k SB	17:54	73.43	5km
30 Jul	Midland Veterans League Match 4 North Division PB	10:14	74.99	3000m
19 Jul	kingsbury water park parkrun	17:55	73.36	5km
13 Jul	Coventry Northbrook 10k	36:21	73.59	10km
6 Jul	Serveline Midland League Division 4 5000m PB	17:29	75.18	5000m
2 Jul	Ryton Pools 5m	29:23	72.80	5mi
22 Jun	ASICS Arden 9 Mile Road Race PB	53:25	74.07	9mi
11 Jun	Shugborough Relays PB	11:27	71.80	2mi
7 Jun	The 10k Chase Challenge & 5k Charge Charge	42:21	62.91	10km
25 May	Vitality London 10,000	36:33	72.89	10km
17 May	BMAF National Masters Open Road Relays PB	17:21	72.57	3mi
13 Apr	London Marathon SB	2:48:50	72.40	26.2mi
16 Mar	Stafford Half Marathon	1:21:31	71.51	13.1mi
9 Mar	Sub 4 Stafford 20 SB	2:09:29	70.79	20mi
25 Jan	Kingsbury Water parkrun	18:31	70.52	5km
2013		Result	WAVA	Distance
21 Sep	Midlands Men's 6-Stage Road Relays SB	21:07	72.73	5.85km
15 Sep	Lake Vyrnwy Half Marathon	1:19:20	73.48	13.1mi
7 Sep	Kingsbury Water parkrun PB	17:39	73.98	5km
25 Aug	Ellesmere 10k SB	37:39	70.76	10km
14 Jul	Worcester Pitchcroft 10k	37:51	70.39	10km
19 Jun	Shugborough Relays SB	11:50	69.48	2mi
21 Apr	London Marathon SB	2:47:16	72.88	26.2mi
17 Mar	Ashby 20 PB	2:03:55	73.78	20mi
3 Mar	Droitwich Half Marathon PB	1:17:24	75.12	13.1mi
2012		Result	WAVA	Distance
21 Oct	Great Birmingham Run SB	1:17:56	74.61	13.1mi
30 Sep	Robin Hood Half Marathon	1:18:28	74.10	13.1mi
2 Sep	Little Aston 5 SB	29:20	72.32	5mi
26 Aug	Ellesmere 10k PB	35:58	73.83	10km
10 Jun	Great Midlands Fun Run PB	50:41	72.85	8.5mi
22 Apr	London Marathon SB	2:49:14	71.91	26.2mi
2011		Result	WAVA	Distance
9 Oct	Chester Marathon SB	2:53:23	70.19	26.2mi
11 Sep	Robin Hood Half Marathon	1:19:44	72.80	13.1mi
17 Jul	Worcester pitchcroft 10k SB	36:57	71.68	10km
5 Jun	Great Midlands Fun Run SB	50:51	72.50	8.5mi
17 Apr	London Marathon	2:53:31	70.07	26.2mi
20 Mar	Stafford Half Marathon SB	1:18:39	73.73	13.1mi
13 Mar	Sub 4 Stafford 20 SB	2:05:18	72.77	20mi
2010		Result	WAVA	Distance
24 Oct	Birmingham Half Marathon SB	1:19:11	73.23	13.1mi
18 Jul	Worcester Pitchcroft 10k SB	36:44	71.98	10km
27 Jun	Prestwold 10K	37:05	71.30	10km
6 Jun	Great Midlands Fun Run SB	53:36	68.73	8.5mi
25 Apr	Shakespeare Marathon SB	2:59:56	67.56	26.2mi
11 Apr	Belvoir Half Marathon	1:21:48	70.87	13.1mi
14 Mar	Sub 4 Stafford 20 SB	2:13:05	68.50	20mi
9 Jan	Warwickshire XC Championship (Senior Men)	37:52	66.14	9.5km
2009		Result	WAVA	Distance
13 Dec	Keyworth Turkey Trot SB	1:22:41	70.12	13.1mi
31 Oct	National Cross Country Relays	19:10	67.12	5km
24 Oct	Birmingham XC League ALL DIVISIONS (Senneleys Park) - 1 of 4	39:24	67.03	10km
11 Oct	Birmingham Half Marathon	1:22:48	70.02	13.1mi
20 Sep	Little Aston 5 mile SB	29:54	70.49	5mi
19 Sep	Midlands Men's 6-Stage Road Relays SB	22:06	68.59	5.85km
6 Sep	Lichfield 10K	38:02	69.44	10km
2 Aug	Midland Track & Field League - Division 4, Meet 4 SB	10:44	70.02	3000m
4 Jul	Midland Track & Field League - Division 4, Meet 3 SB	18:27	69.72	5000m
28 Jun	Prestwold 10km	38:01	69.47	10km
7 Jun	Midland Track & Field League - Divsion 4, Meet 2	10:45	69.82	3000m
31 May	Great Midlands Fun Run SB	53:59	68.24	8.5mi
17 May	Cure Leukaemia 10km Race	38:55	67.84	10km
10 May	Hinckley/Bosworth Half	1:24:29	68.62	13.1mi
18 Apr	National 12 Stage Road Relays Long Leg PB	33:43	67.69	5.4mi
15 Mar	Stafford Half Marathon	1:24:14	68.83	13.1mi
8 Mar	Florette Fradley 10k SB	37:55	69.63	10km
14 Feb	Birmingham and District XC League - Div 3 - Stafford Common	43:28	60.74	10km
17 Jan	Birmingham and District XC League - Div 3 - Nuneaton	44:48	58.93	10km
10 Jan	Warwickshire XC Championship (Senior Men)	40:09	62.35	9.5km
2008		Result	WAVA	Distance
14 Dec	Keyworth Turkey Trot SB	1:26:36	66.95	13.1mi
6 Dec	Birmingham and District XC League - Div 3 - Droitwich	45:52	57.56	10km
25 Oct	Birmingham XC League R1 (Inc UKA UK Cross Challenge)	43:21	60.90	10km
5 Oct	Kenilworth Half Marathon	1:34:56	61.07	13.1mi
14 Sep	Robin Hood Marathon SB	3:11:44	63.40	26.2mi
13 Aug	Staffs Knot 5 Miler SB	32:13	65.39	5mi
1 Jun	Great Midlands Fun Run SB	56:50	64.81	8.5mi
27 Apr	Shakespeare Marathon	3:17:44	61.48	26.2mi
13 Apr	Seven Pools Run	40:42	64.86	10km
16 Mar	Stafford Half Marathon	1:28:49	65.27	13.1mi
9 Mar	Florette Fradley 10k SB	40:37	65.00	10km
20 Jan	Not the Roman IX PB	50:55	62.95	12km
2007		Result	WAVA	Distance
9 Dec	Keyworth Turkey Trot	1:32:55	62.39	13.1mi
21 Oct	Coventry Half Marathon SB	1:30:36	63.99	13.1mi
16 Sep	Robin Hood Half Marathon	1:32:54	62.41	13.1mi
9 Sep	Lichfield 10k Road Race SB	41:50	63.11	10km
22 Jul	Chasewater 10K	42:07	62.68	10km
3 Jun	Great Midlands Fun Run SB	1:02:11	59.24	8.5mi
20 May	Hill West Schools	43:07	61.23	10km
1 Apr	7 Pools Run	42:49	61.66	10km
25 Mar	Midlands Lung Run PB	33:37	62.32	8km
18 Feb	Tamworth Heart 10K	43:00	61.40	10km
2006		Result	WAVA	Distance
10 Dec	Keyworth Turkey Trot SB	1:37:20	59.56	13.1mi
10 Sep	Lichfield 10K SB	51:37	51.15	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
2024	30	22	34	68	71	38	12	105	0	19	16	4	417
2024	102	12	28	60	144	98	52	130	170	150	103	3	1053
2024	0	0	0	53	0	0	0	0	0	0	0	0	53
2023	0	0	0	15	3	0	0	0	0	0	0	22	41
2023	85	8	23	48	114	118	136	145	146	136	0	19	978
2023	0	0	0	59	0	0	0	0	0	0	0	0	59
2022	5	0	0	0	9	0	0	5	0	0	0	0	18
2022	229	201	202	170	175	96	250	120	195	134	168	126	2066
2021	0	0	0	9	0	13	5	0	0	4	0	0	31
2021	187	170	170	188	245	223	148	243	228	153	167	194	2316
2020	269	222	105	150	185	231	231	285	262	219	217	161	2537
2020	0	0	0	0	23	0	0	0	0	0	0	0	23
2019	287	291	322	255	162	117	199	257	220	206	126	186	2629
2018	0.3	2.6	3	4.3	0.6	0	0	0	0	0	0	0	10.9
2018	180	185	134	109	55	37	118	146	216	211	204	216	1811
2017	0.8	2.9	6.6	1.7	7.5	6.5	0	0	0	0	0	0	26
2017	155	146	175	180	109	120	0	12	39	52	128	141	1257
2017	243	110	116	73	213	174	0	0	0	0	0	0	930
2016	252	232	254	182	102	82	116	87	102	200	139	80	1828
2016	0	0	0	0	0	0	13	0	0	0	170	123	306
2015	388	289	118	114	70	70	110	51	179	201	209	70	1870
2015	0	0	0	0	0	0	0	21	75	38	0	0	134
2014	270	273	291	122	207	191	207	217	237	77	163	222	2476
2013	235	254	296	150	82	184	121	214	158	104	81	141	2021
2012	262	271	309	170	146	150	195	193	204	146	146	83	2274
2011	246	244	249	122	151	139	268	312	271	105	181	167	2456
2010	237	217	260	158	140	134	132	77	186	191	184	103	2019
2009	166	169	172	181	205	146	174	194	181	130	177	130	2025
2009	0	0	13	0	0	0	0	0	0	0	0	0	13
2008	156	140	170	153	111	87	163	183	101	105	147	117	1632
2008	0	0	0	0	0	0	0	0	0	0	70	0	70
2007	131	95	101	130	137	142	137	150	116	150	144	80	1514

Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15
7.1mi, 57:34 Run - General 1) 1mi - 8:45(8:45/mi) 135/146bpm [1181b/mi] 101cal 6.86/7.62mph 2) 1mi - 8:21(8:21/mi) 152/161bpm [1270b/mi] 112cal 7.18/7.91mph 3) 1mi - 7:59(7:59/mi) 155/165bpm [1237b/mi] 108cal 7.52/8.08mph 4) 1mi - 8:10(8:10/mi) 156/164bpm [1273b/mi] 110cal 7.35/8.37mph 5) 1mi - 8:15(8:15/mi) 163/176bpm [1344b/mi] 118cal 7.27/7.91mph 6) 1mi - 7:33(7:33/mi) 169/187bpm [1275b/mi] 112cal 7.95/9mph 7) 1mi - 7:31(7:31/mi) 170/182bpm [1279b/mi] 112cal 7.97/8.93mph 8) 0.14mi - 1:01(7:25/mi) 166/168bpm [1231b/mi] 14cal 8.09/9.71mph Add a comment	12.7mi, 1:47:48 Run - General 1) 1mi - 9:01(9:01/mi) 128/141bpm [1153b/mi] 92cal 6.66/7.62mph 2) 1mi - 9:41(9:41/mi) 134/145bpm [1298b/mi] 105cal 6.19/7.64mph 3) 1mi - 8:23(8:23/mi) 133/144bpm [1116b/mi] 84cal 7.15/7.85mph 4) 1mi - 8:16(8:16/mi) 135/145bpm [1117b/mi] 83cal 7.25/7.97mph 5) 1mi - 8:19(8:19/mi) 143/151bpm [1188b/mi] 95cal 7.22/7.99mph 6) 1mi - 8:21(8:21/mi) 145/157bpm [1211b/mi] 98cal 7.18/7.85mph 7) 1mi - 8:08(8:08/mi) 142/158bpm [1156b/mi] 85cal 7.37/8.25mph 8) 1mi - 8:29(8:29/mi) 145/154bpm [1229b/mi] 94cal 7.08/7.76mph 9) 1mi - 8:50(8:50/mi) 151/158bpm [1335b/mi] 109cal 6.79/7.41mph 10) 1mi - 8:30(8:30/mi) 146/155bpm [1241b/mi] 89cal 7.06/7.91mph 11) 1mi - 8:15(8:15/mi) 159/171bpm [1311b/mi] 110cal 7.28/8.5mph 12) 1mi - 7:50(7:50/mi) 168/173bpm [1316b/mi] 115cal 7.66/8.97mph 13) 0.74mi - 5:44(7:47/mi) 170/174bpm [1324b/mi] 85cal 7.7/9.14mph Add a comment	7mi, 1:02:07 Run - General 1) 1mi - 9:18(9:18/mi) 128/146bpm [1191b/mi] 100cal 6.45/7.26mph 2) 1mi - 8:48(8:48/mi) 147/158bpm [1294b/mi] 113cal 6.82/8.04mph 3) 1mi - 8:18(8:18/mi) 153/167bpm [1271b/mi] 113cal 7.23/8.79mph 4) 1mi - 9:06(9:06/mi) 156/169bpm [1420b/mi] 122cal 6.59/6.97mph 5) 1mi - 8:52(8:52/mi) 166/174bpm [1471b/mi] 130cal 6.77/7.7mph 6) 1mi - 9:03(9:03/mi) 169/174bpm [1530b/mi] 135cal 6.63/7.45mph 7) 1mi - 8:34(8:34/mi) 169/175bpm [1447b/mi] 128cal 7.01/8.04mph 8) 0.01mi - 8(9:58/mi) 160/162bpm [1596b/mi] 1cal 6.02/5.89mph Add a comment	3mi, 30:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Hamstrings - 36kg prone leg curl - [x] Biceps - 18kg arm curl - [x] Quads - 45kg leg extension - [x] Chest - 39kg converging chest press - [x] Quads - 45kg hip abduction - [x] Shoulders - 18kg converging shoulder press - [x] Groin - 32kg hip Adduction - [x] Triceps - 41kg tricep extension - [x] Leg press - 66kg leg press - [x] Chest - 32kg pectoral fly - [x] Calves - 73kg calf press - [x] Triceps - 45kg seated dip Add a comment	7.1mi, 1:02:38 Run - General 1) 1mi - 9:11(9:11/mi) 137/146bpm [1258b/mi] 108cal 6.54/7.16mph 2) 1mi - 8:44(8:44/mi) 151/162bpm [1319b/mi] 115cal 6.87/7.7mph 3) 1mi - 9:21(9:21/mi) 157/161bpm [1467b/mi] 128cal 6.42/7.45mph 4) 1mi - 8:47(8:47/mi) 157/168bpm [1380b/mi] 120cal 6.83/7.39mph 5) 1mi - 8:37(8:37/mi) 166/180bpm [1431b/mi] 124cal 6.96/7.7mph 6) 1mi - 8:41(8:41/mi) 163/169bpm [1414b/mi] 123cal 6.92/7.7mph 7) 1mi - 8:17(8:17/mi) 154/163bpm [1276b/mi] 95cal 7.24/7.99mph 8) 0.11mi - 1:01(8:53/mi) 143/146bpm [1270b/mi] 8cal 6.76/6.85mph Add a comment 3mi, 30:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Leg press - 66kg leg press - [x] Biceps - 18kg arm curl - [x] Hamstrings - 36kg prone leg curl - [x] Shoulders - 18kg converging shoulder press - [x] Quads - 45kg leg extension - [x] Chest - 39kg converging chest press - [x] Quads - 45kg hip abduction - [x] Triceps - 41kg tricep extension - [x] Groin - 32kg hip Adduction - [x] Triceps - 45kg seated dip - [x] Calves - 73kg calf press - [x] Chest - 32kg pectoral fly Add a comment	-	3mi, 29:00 Cross - Weights Sets and reps - 3 x 10 (30) - [ ] Chest - 32kg pectoral fly - [x] Hamstrings - 36kg prone leg curl - [x] Quads - 45kg leg extension - [x] Biceps - 18kg arm curl - [x] Leg press - 66kg leg press - [x] Shoulders - 18kg converging shoulder press - [x] Quads - 45kg hip abduction - [x] Chest - 39kg converging chest press - [x] Groin - 32kg hip Adduction - [x] Triceps - 41kg tricep extension - [x] Calves - 73kg calf press - [x] Triceps - 45kg seated dip Add a comment
Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22
6.5mi, 2:08:30 Walk - General 1) 0.62mi - 14:00(22:32/mi) 87/108bpm [1961b/mi] 64cal 45/70rpm 2.66/3.67mph 2) 0.62mi - 12:40(20:23/mi) 88/101bpm [1794b/mi] 80cal 52/77rpm 2.94/4.03mph 3) 0.62mi - 12:34(20:13/mi) 86/107bpm [1739b/mi] 65cal 50/115rpm 2.97/3.57mph 4) 0.62mi - 15:03(24:13/mi) 90/114bpm [2180b/mi] 74cal 48/66rpm 2.48/3.72mph 5) 0.62mi - 12:11(19:36/mi) 83/97bpm [1627b/mi] 61cal 54/72rpm 3.06/3.65mph 6) 0.62mi - 11:14(18:04/mi) 74/88bpm [1337b/mi] 61cal 60/67rpm 3.32/3.99mph 7) 0.62mi - 10:44(17:16/mi) 78/87bpm [1347b/mi] 60cal 63/65rpm 3.48/3.7mph 8) 0.62mi - 11:21(18:16/mi) 84/103bpm [1534b/mi] 60cal 58/66rpm 3.28/3.67mph 9) 0.62mi - 11:25(18:23/mi) 79/99bpm [1452b/mi] 65cal 59/67rpm 3.27/7.43mph 10) 0.62mi - 12:13(19:40/mi) 79/126bpm [1554b/mi] 64cal 51/68rpm 3.05/3.9mph 11) 0.27mi - 5:05(18:59/mi) 73/87bpm [1386b/mi] 31cal 54/65rpm 3.16/3.34mph Add a comment 7mi, 1:01:09 Run - General 1) 1mi - 8:40(8:40/mi) 132/146bpm [1143b/mi] 97cal 6.93/7.26mph 2) 1mi - 8:41(8:41/mi) 137/147bpm [1190b/mi] 99cal 6.91/7.45mph 3) 1mi - 8:34(8:34/mi) 139/147bpm [1191b/mi] 98cal 7/7.45mph 4) 1mi - 8:39(8:39/mi) 142/151bpm [1228b/mi] 100cal 6.94/7.16mph 5) 1mi - 8:54(8:54/mi) 144/151bpm [1281b/mi] 103cal 6.74/7.14mph 6) 1mi - 8:52(8:52/mi) 140/148bpm [1242b/mi] 90cal 6.77/7.58mph 7) 1mi - 8:40(8:40/mi) 147/154bpm [1273b/mi] 102cal 6.93/7.43mph 8) 0.02mi - 9(8:55/mi) 152/152bpm [1355b/mi] 1cal 6.73/6.66mph Add a comment	9mi, 1:12:03 Run - General 1) 1mi - 8:48(8:48/mi) 122/136bpm [1073b/mi] 88cal 6.82/7.66mph 2) 1mi - 8:38(8:38/mi) 134/143bpm [1158b/mi] 96cal 6.94/7.26mph 3) 1mi - 8:27(8:27/mi) 134/141bpm [1133b/mi] 89cal 7.1/7.39mph 4) 1mi - 7:29(7:29/mi) 152/167bpm [1138b/mi] 97cal 8.01/8.43mph 5) 1mi - 7:27(7:27/mi) 162/168bpm [1208b/mi] 107cal 8.05/8.45mph 6) 1mi - 7:44(7:44/mi) 166/175bpm [1284b/mi] 114cal 7.76/8.58mph 7) 1mi - 7:39(7:39/mi) 162/168bpm [1239b/mi] 109cal 7.84/8.62mph 8) 1mi - 7:31(7:31/mi) 158/170bpm [1188b/mi] 98cal 7.98/8.37mph 9) 1mi - 8:06(8:06/mi) 155/162bpm [1255b/mi] 103cal 7.41/8.25mph 10) 0.02mi - 13(8:50/mi) 160/160bpm [1414b/mi] 2cal 6.79/6.99mph Add a comment	3mi, 30:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Quads - 45kg leg extension - [x] Chest - 39kg converging chest press - [x] Quads - 45kg hip abduction - [x] Shoulders - 18kg converging shoulder press - [x] Hamstrings - 36kg prone leg curl - [x] Biceps - 18kg arm curl - [x] Leg press - 66kg leg press - [x] Chest - 45kg pec fly - [x] Calves - 73kg calf press - [x] Triceps - 41kg tricep extension - [x] Groin - 32kg hip Adduction - [x] Triceps - 45kg seated dip Add a comment	6.3mi, 55:22 Run - General 1) 1mi - 9:20(9:20/mi) 143/151bpm [1334b/mi] 116cal 6.43/7.78mph 2) 1mi - 8:32(8:32/mi) 142/156bpm [1212b/mi] 103cal 7.03/7.47mph 3) 1mi - 9:18(9:18/mi) 138/150bpm [1283b/mi] 101cal 6.45/7.58mph 4) 1mi - 8:56(8:56/mi) 138/147bpm [1233b/mi] 94cal 6.72/7.45mph 5) 1mi - 8:24(8:24/mi) 139/149bpm [1168b/mi] 87cal 7.14/8.06mph 6) 1mi - 8:41(8:41/mi) 140/146bpm [1217b/mi] 89cal 6.9/7.76mph 7) 0.28mi - 2:10(7:50/mi) 135/144bpm [1057b/mi] 19cal 7.66/8.5mph Add a comment	3mi, 30:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Leg press - 66kg leg press - [x] Shoulders - 18kg converging shoulder press - [x] Hamstrings - 36kg prone leg curl - [x] Chest - 39kg converging chest press - [x] Quads - 45kg leg extension - [x] Biceps - 18kg arm curl - [x] Quads - 45kg hip abduction - [x] Triceps - 45kg seated dip - [x] Groin - 32kg hip Adduction - [x] Triceps - 41kg tricep extension - [x] Calves - 73kg calf press - [x] Chest - 45kg pec fly Add a comment	7mi, 1:00:21 Run - General 1) 1mi - 9:16(9:16/mi) 141/155bpm [1305b/mi] 117cal 6.48/8.01mph 2) 1mi - 8:22(8:22/mi) 140/155bpm [1171b/mi] 101cal 7.17/8.04mph 3) 1mi - 8:30(8:30/mi) 142/155bpm [1208b/mi] 102cal 7.05/7.93mph 4) 1mi - 8:46(8:46/mi) 145/157bpm [1272b/mi] 107cal 6.84/7.83mph 5) 1mi - 8:29(8:29/mi) 143/149bpm [1213b/mi] 96cal 7.08/7.53mph 6) 1mi - 8:26(8:26/mi) 144/153bpm [1214b/mi] 95cal 7.12/8.2mph 7) 1mi - 8:13(8:13/mi) 142/147bpm [1166b/mi] 84cal 7.31/8.54mph 8) 0.03mi - 20(9:48/mi) 130/132bpm [1274b/mi] 1cal 6.12/7.08mph Add a comment	3mi, 30:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Quads - 45kg leg extension - [x] Chest - 39kg converging chest press - [x] Hamstrings - 36kg prone leg curl - [x] Shoulders - 18kg converging shoulder press - [x] Leg press - 66kg leg press - [x] Biceps - 18kg arm curl - [x] Quads - 45kg hip abduction - [x] Triceps - 45kg seated dip - [x] Groin - 32kg hip Adduction - [x] Triceps - 41kg tricep extension - [x] Calves - 73kg calf press - [x] Chest - 45kg pec fly Add a comment
Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29
-	-	3mi, 30:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Biceps - 18kg arm curl - [x] Quads - 45kg leg extension - [x] Shoulders - 18kg converging shoulder press - [x] Hamstrings - 36kg prone leg curl - [x] Chest - 39kg converging chest press - [x] Leg press - 66kg leg press - [x] Triceps - 45kg seated dip - [x] Groin - 32kg hip Adduction - [x] Triceps - 41kg tricep extension - [x] Quads - 45kg hip abduction - [x] Chest - 45kg pec fly - [x] Calves - 73kg calf press Add a comment	-	4mi, 25:00 Cross - Weights Upper Sets and reps - 4 x 12 (30) - [x] Shoulders - 18kg converging shoulder press - [x] Chest - 39kg converging chest press - [x] Triceps - 45kg seated dip - [x] Chest - 45kg pec fly - [x] Triceps - 41kg tricep extension - [x] Biceps - 18kg arm curl Add a comment	2.5mi, 43:59 Walk - General 1) 0.62mi - 11:10(17:58/mi) 65/90bpm [1168b/mi] 30cal 61/65rpm 3.34/3.9mph 2) 0.62mi - 11:13(18:04/mi) 65/82bpm [1174b/mi] 18cal 60/66rpm 3.32/3.8mph 3) 0.62mi - 11:07(17:54/mi) 70/88bpm [1253b/mi] 22cal 61/64rpm 3.35/3.67mph 4) 0.6mi - 10:29(17:34/mi) 72/92bpm [1265b/mi] 23cal 61/65rpm 3.41/3.8mph Add a comment 4mi, 25:00 Cross - Weights Lower Sets and reps - 4 x 12 (30) - [x] Quads - 45kg leg extension - [x] Hamstrings - 36kg prone leg curl - [x] Leg press - 66kg leg press - [x] Quads - 45kg hip abduction - [x] Groin - 32kg hip Adduction - [x] Calves - 73kg calf press Add a comment	4mi, 25:00 Cross - Weights Upper Sets and reps - 4 x 12 (30) - [x] Chest - 45kg pec fly - [x] Triceps - 45kg seated dip - [x] Triceps - 41kg tricep extension - [x] Chest - 39kg converging chest press - [x] Biceps - 18kg arm curl - [x] Shoulders - 18kg converging shoulder press Add a comment
Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6
7.1mi, 2:28:03 Walk - General 1) 0.62mi - 14:11(22:49/mi) 83/93bpm [1894b/mi] 60cal 48/72rpm 2.63/4.78mph 2) 0.62mi - 12:55(20:47/mi) 82/98bpm [1704b/mi] 59cal 54/65rpm 2.89/4.55mph 3) 0.62mi - 12:48(20:36/mi) 61/76bpm [1257b/mi] 27cal 52/119rpm 2.91/3.67mph 4) 0.62mi - 13:36(21:53/mi) 65/79bpm [1423b/mi] 22cal 47/116rpm 2.74/4.09mph 5) 0.62mi - 17:15(27:45/mi) 65/83bpm [1804b/mi] 28cal 39/64rpm 2.16/3.42mph 6) 0.62mi - 11:51(19:05/mi) 73/88bpm [1393b/mi] 27cal 57/72rpm 3.15/3.97mph 7) 0.62mi - 12:00(19:19/mi) 67/78bpm [1295b/mi] 20cal 58/65rpm 3.1/3.34mph 8) 0.62mi - 11:42(18:49/mi) 75/86bpm [1412b/mi] 30cal 59/65rpm 3.19/3.51mph 9) 0.62mi - 12:13(19:39/mi) 71/83bpm [1396b/mi] 25cal 56/65rpm 3.05/3.42mph 10) 0.62mi - 12:23(19:56/mi) 82/104bpm [1635b/mi] 43cal 49/69rpm 3.01/3.86mph 11) 0.62mi - 12:10(19:34/mi) 68/89bpm [1331b/mi] 22cal 57/68rpm 3.07/3.88mph 12) 0.24mi - 4:59(20:55/mi) 56/64bpm [1171b/mi] 5cal 56/61rpm 2.87/3.63mph Add a comment	3.8mi, 1:05:34 Walk - General 1) 0.62mi - 10:10(16:22/mi) 68/84bpm [1112b/mi] 33cal 63/72rpm 3.67/4.15mph 2) 0.62mi - 11:01(17:44/mi) 75/85bpm [1330b/mi] 28cal 59/68rpm 3.38/4.09mph 3) 0.62mi - 10:36(17:04/mi) 76/93bpm [1298b/mi] 29cal 62/68rpm 3.51/4.47mph 4) 0.62mi - 11:07(17:53/mi) 63/72bpm [1127b/mi] 14cal 59/67rpm 3.35/3.95mph 5) 0.62mi - 10:53(17:31/mi) 73/88bpm [1278b/mi] 25cal 62/66rpm 3.43/3.9mph 6) 0.62mi - 10:31(16:55/mi) 55/84bpm [931b/mi] 12cal 63/68rpm 3.55/4.19mph 7) 0.08mi - 1:16(16:39/mi) 84/93bpm [1399b/mi] 5cal 63/68rpm 3.6/3.67mph Add a comment	4mi, 25:00 Cross - Weights Upper Sets and reps - 4 x 12 (30) - [x] Chest - 45kg pec fly - [x] Chest - 39kg converging chest press - [x] Biceps - 18kg arm curl - [x] Triceps - 45kg seated dip - [x] Triceps - 41kg tricep extension - [x] Shoulders - 18kg converging shoulder press Add a comment	4mi, 21:00 Cross - Weights Lower Sets and reps - 4 x 12 (30) - [x] Hamstrings - 36kg prone leg curl - [x] Leg press - 66kg leg press - [x] Quads - 45kg hip abduction - [x] Groin - 32kg hip Adduction - [x] Calves - 73kg calf press - [x] Quads - 45kg leg extension Add a comment	3.5mi, 30:13 Run - Treadmill 1) 3.47mi - 30:13(8:43/mi) 141/167bpm [1228b/mi] 376cal 6.89/7.78mph Add a comment 3mi, 30:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Hamstrings - 36kg prone leg curl - [x] Chest - 45kg pec fly - [x] Quads - 45kg leg extension - [x] Chest - 39kg converging chest press - [x] Leg press - 66kg leg press - [x] Shoulders - 18kg converging shoulder press - [x] Quads - 45kg hip abduction - [x] Triceps - 45kg seated dip - [x] Groin - 32kg hip Adduction - [x] Triceps - 41kg tricep extension - [x] Calves - 73kg calf press - [x] Biceps - 18kg arm curl Add a comment	4mi, 25:00 Cross - Weights Upper Sets and reps - 4 x 12 (30) - [x] Biceps - 18kg arm curl - [x] Chest - 45kg pec fly - [x] Chest - 39kg converging chest press - [x] Triceps - 45kg seated dip - [x] Triceps - 41kg tricep extension - [x] Shoulders - 18kg converging shoulder press Add a comment	4mi, 25:00 Cross - Weights Lower Sets and reps - 4 x 12 (30) - [x] Quads - 45kg leg extension - [x] Hamstrings - 36kg prone leg curl - [x] Leg press - 66kg leg press - [x] Quads - 45kg hip abduction - [x] Calves - 73kg calf press - [x] Groin - 32kg hip Adduction Add a comment

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