-
Races
72 -
Miles
5544 -
Miles
79 -
Miles
1811 -
Miles
2317 -
WAVA
51.34% -
Mile
8:40 -
5k
31:02 -
5M
50:26 -
10k
1:02:30 -
10M
1:39:27 -
Half
2:19:04 -
20M
3:49:15 -
Mara
5:25:57 -
20k
54:30 -
40k
1:36:22 -
400m
12:53 -
750m
25:15
About Me | |
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Mainly confused, occasionally focused.
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Random Q&A | See your Q&A |
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Recent Blogs | |
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Gloomy?! | 18th Mar |
Rest day | 15th Mar |
Boring annoyances | 13th Mar |
My parkrun |
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Haga parkrun |
Recent Training | |||
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18th Mar
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Rowing - Indoor | 0.5mi | 4:00 |
18th Mar
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Rowing - Indoor | 4.4mi | 36:00 |
18th Mar
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General | 2.7mi | 48:33 |
17th Mar
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General | 2.1mi | 38:28 |
17th Mar
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Rowing - Indoor | 0.5mi | 4:00 |
12 Month Benchmarks | Run |
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Mile | 13:11 |
5k | 43:31 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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Quordle fans |
Wordle fans |
Connections (Only Connect fans) |
Fetchie Flab Fighters |
Indoor Rowing |
Veg(etari)an group |
Followers (51) |
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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
2023 | Result | WAVA | Distance | |
---|---|---|---|---|
7 Oct | The Doctor K Cup | 0.00 | 5km | |
9 Sep | Stockholm Half Marathon | 0.00 | 13.1mi | |
22 Jul | Thames Bridges Challenge | 0.00 | 10mi | |
2022 | Result | WAVA | Distance | |
8 Oct | The Doctor K Cup SB | 48:47 | 35.33 | 5km |
19 Feb | TBC February | 0.00 | 10mi | |
2021 | Result | WAVA | Distance | |
2 Oct | The Doctor K Cup SB | 40:41 | 41.89 | 5km |
24 Jul | Endure24 - Reading | 24 / 0 | 0.00 | 24hr |
2020 | Result | WAVA | Distance | |
17 Oct | The Doctor K Cup SB | 52:31 | 32.09 | 5km |
4 Jul | Fake parkrun | 0.00 | 5km | |
2019 | Result | WAVA | Distance | |
26 Oct | Beachy Head Marathon | 0.00 | 26.2mi | |
5 Oct | The Doctor K Cup | 48:21 | 34.47 | 5km |
15 Jun | Endure24 - 5M lap | 0.00 | 100mi | |
12 Jan | Northala Fields parkrun SB | 38:47 | 42.51 | 5km |
2018 | Result | WAVA | Distance | |
7 Oct | Petts Wood 10k SB | 1:14:20 | 45.32 | 10km |
6 Oct | Thames Bridges Challenge 6th October edition | 0.00 | 10mi | |
9 Jun | Endure24 - Reading | 20 / 0 | 0.00 | 24hr |
4 Mar | The Big Half SB | 2:43:57 | 44.51 | 13.1mi |
2017 | Result | WAVA | Distance | |
28 Oct | Beachy Head Marathon SB | 7:15:17 | 34.27 | 26.2mi |
8 Oct | Petts Wood Runners 10K SB | 1:17:34 | 42.94 | 10km |
10 Jun | Endure24 - 5M lap | 0.00 | 5mi | |
14 May | Crystal Palace triathlon (London League) | 27:05 / 1:00:34 / 38:06 | 0.00 | 750metres/20km/5km |
7 May | Sevenoaks tri | 12:53 / 1:28:01 / 1:07:33 | 0.00 | 400metres/25km/8km |
2016 | Result | WAVA | Distance | |
27 Nov | The 10K MoRun Greenwich Park SB | 1:13:49 | 44.65 | 10km |
19 Nov | TBC6 | 0.00 | 10mi | |
12 Nov | Hilly Fields parkrun | 0.00 | 5km | |
29 Oct | Beachy Head Marathon SB | 6:53:21 | 35.64 | 26.2mi |
22 Oct | Hilly Fields parkrun | 0.00 | 5km | |
15 Oct | Hilly Fields parkrun | 0.00 | 5km | |
9 Oct | Petts Wood 10k | 1:16:29 | 43.09 | 10km |
15 May | Crystal Palace triathlon (London League) | 25:22 / 1:05:21 / 42:47 | 0.00 | 750metres/20km/5km |
27 Feb | Thames Bridges Challenge 4 | 0.00 | 10mi | |
6 Feb | Hilly Fields parkrun SB | 37:15 | 42.88 | 5km |
2015 | Result | WAVA | Distance | |
22 Feb | Brighton Half Marathon SB | 2:44:39 | 42.41 | 13.1mi |
2014 | Result | WAVA | Distance | |
21 Dec | Christmas Greenwich Park 5k SB | 37:17 | 42.43 | 5km |
25 Oct | Beachy Head Marathon SB | 7:15:09 | 33.10 | 26.2mi |
19 Oct | Cabbage Patch 10 SB | 2:03:00 | 43.21 | 10mi |
2 Aug | London triathlon - bike leg only | 1:36:22 | 0.00 | 40km |
18 May | Crystal Palace Triathlon | 26:14 / 54:30 / 41:11 | 0.00 | 750metres/20km/5km |
2 Mar | Tunbridge Wells Half Marathon SB | 2:32:57 | 45.66 | 13.1mi |
2013 | Result | WAVA | Distance | |
4 Aug | Prudential Ride London-Surrey 100 | 8:31:00 | 0.00 | 100mi |
9 Jun | Eltham Park 5 SB | 53:55 | 47.45 | 5mi |
19 May | Crystal Palace Triathlon | 25:15 / 54:46 / 34:05 | 0.00 | 750metres/20km/5km |
2012 | Result | WAVA | Distance | |
27 Oct | Beachy Head Marathon | 6:25:43 | 36.63 | 26.2mi |
21 Oct | Cabbage Patch 10 SB | 1:49:19 | 47.76 | 10mi |
7 Oct | Dulwich Runners 10K SB | 1:06:39 | 47.66 | 10km |
30 Sep | Barns Green Half Marathon | 2:29:38 | 45.82 | 13.1mi |
15 Sep | London Pride Run 10k | 1:08:56 | 46.08 | 10km |
19 May | Dulwich parkrun SB | 32:01 | 48.56 | 5km |
22 Apr | London Marathon PB | 5:25:57 | 43.35 | 26.2mi |
1 Apr | Paddock Wood Half Marathon SB | 2:27:29 | 46.49 | 13.1mi |
31 Mar | The National Lottery - Olympic Park Run PB | 50:26 | 50.31 | 5mi |
2011 | Result | WAVA | Distance | |
22 Oct | Beachy Head Marathon | 6:23:52 | 36.50 | 26.2mi |
16 Oct | Cabbage Patch 10 SB | 1:51:16 | 46.55 | 10mi |
22 May | Crystal Palace Triathlon | 26:49 / 1:01:49 / 33:43 | 0.00 | 750metres/20km/5km |
23 Apr | Brockwell parkrun PB | 31:02 | 49.72 | 5km |
17 Apr | London Marathon SB | 5:30:04 | 42.45 | 26.2mi |
20 Mar | Hastings Half Marathon SB | 2:25:01 | 46.90 | 13.1mi |
16 Jan | Grim Challenge PB | 1:54:17 | 35.67 | 8mi |
2 Jan | Tadworth 10 | 2:02:30 | 41.96 | 10mi |
2010 | Result | WAVA | Distance | |
21 Nov | Beckenham Charity Trail 10K SB | 1:09:53 | 44.77 | 10km |
23 Oct | Beachy Head Marathon SB | 6:35:00 | 35.20 | 26.2mi |
18 Sep | Fetch London Mile - part 9 - Battersea SB | 8:43 | 50.31 | 1mi |
25 Jul | Down Tow Up Flow Thames Towpath Half Marathon SB | 2:42:00 | 41.67 | 13.1mi |
14 Feb | Bramley 20 PB | 3:49:15 | 45.57 | 20mi |
17 Jan | Dartford 10 (9th Les Witton Memorial Race) | 0.00 | 10mi | |
2009 | Result | WAVA | Distance | |
1 Nov | Barns Green Half Marathon | 2:24:12 | 46.49 | 13.1mi |
18 Oct | Cabbage Patch 10 PB | 1:39:27 | 51.34 | 10mi |
11 Oct | Royal Parks Half Marathon PB | 2:19:04 | 48.20 | 13.1mi |
19 Sep | Roundshaw Downs parkrun | 0.00 | 5km | |
15 Aug | Roundshaw Downs parkrun SB | 31:18 | 48.64 | 5km |
10 May | Ranelagh Richmond Half Marathon | 2:45:00 | 40.63 | 13.1mi |
5 Apr | Paddock Wood Half Marathon | 2:21:52 | 47.25 | 13.1mi |
29 Mar | Reading Half Marathon | 2:22:16 | 47.12 | 13.1mi |
1 Mar | Greenwich Meridian 10k SB | 1:03:57 | 48.59 | 10km |
15 Feb | Tunbridge Wells Half Marathon | 2:27:07 | 45.28 | 13.1mi |
2008 | Result | WAVA | Distance | |
7 Dec | Grim Challenge SB | 1:55:00 | 34.99 | 8mi |
8 Nov | Fetch London Mile - Part 3 PB | 8:40 | 49.98 | 1mi |
2 Nov | Barns Green Half Marathon SB | 2:22:35 | 46.72 | 13.1mi |
19 Oct | Cabbage Patch 10 SB | 1:45:20 | 48.17 | 10mi |
20 Jul | BUPA Great Capital Run PB | 1:02:30 | 49.41 | 10km |
25 May | Edinburgh Marathon SB | 5:38:17 | 40.57 | 26.2mi |
27 Apr | Brockley 5k Fun Run SB | 31:12 | 48.51 | 5km |
30 Mar | Paddock Wood Half Marathon | 2:27:24 | 45.19 | 13.1mi |
2 Mar | Greenwich Meridian 10K | 1:04:10 | 48.13 | 10km |
17 Feb | Sussex Beacon Half Marathon | 2:32:00 | 43.57 | 13.1mi |
2007 | Result | WAVA | Distance | |
8 Dec | London Santa Run PB | 39:00 | 46.51 | 6km |
7 Oct | Dulwich Runners Charity 10K SB | 1:08:25 | 44.88 | 10km |
15 Jul | Race for Life Blackheath SB | 34:40 | 43.43 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 38 | 26 | 31 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 95 |
2023 | 61 | 28 | 27 | 46 | 23 | 19 | 46 | 23 | 21 | 25 | 23 | 68 | 411 |
2023 | 0 | 0 | 0 | 0 | 0 | 0.5 | 2.8 | 6.1 | 0 | 0 | 0 | 0 | 9.4 |
2023 | 3 | 0 | 0 | 17 | 9 | 0 | 25 | 0 | 3 | 3 | 0 | 0 | 60 |
2022 | 56 | 79 | 62 | 69 | 64 | 4 | 10 | 0 | 19 | 23 | 46 | 62 | 494 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 2.8 | 0 | 0 | 0 | 0 | 0 | 2.8 |
2022 | 16 | 3 | 12 | 9 | 0 | 0 | 0 | 0 | 2 | 9 | 15 | 7 | 74 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 3 |
2021 | 17 | 18 | 0 | 62 | 53 | 37 | 41 | 0 | 0 | 6 | 66 | 112 | 412 |
2021 | 22 | 0 | 0 | 4 | 5 | 0 | 0 | 8 | 19 | 8 | 26 | 2 | 92 |
2020 | 0 | 0 | 0 | 6 | 6 | 22 | 60 | 64 | 87 | 50 | 36 | 17 | 347 |
2020 | 27 | 16 | 0 | 24 | 6 | 11 | 6 | 0 | 2 | 0 | 18 | 8 | 118 |
2020 | 0 | 0 | 0 | 4 | 22 | 46 | 39 | 0 | 6 | 0 | 0 | 0 | 117 |
2019 | 66 | 17 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 73 | 51 | 74 | 286 |
2019 | 0 | 0 | 1.6 | 1.7 | 0 | 0 | 0 | 0 | 1.4 | 0 | 0 | 0 | 4.6 |
2019 | 47 | 11 | 0 | 10 | 7 | 47 | 0 | 7 | 30 | 45 | 46 | 77 | 327 |
2019 | 0 | 4 | 0 | 0 | 9 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 14 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 4 | 12 | 0 | 3 | 18 | 38 |
2018 | 0 | 0 | 1 | 1.3 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.8 |
2018 | 48 | 29 | 13 | 0 | 12 | 20 | 10 | 12 | 33 | 29 | 18 | 5 | 229 |
2018 | 0 | 0 | 0 | 0 | 54 | 66 | 42 | 11 | 121 | 32 | 15 | 0 | 343 |
2017 | 21 | 8 | 9 | 3 | 0 | 0 | 11 | 0 | 24 | 17 | 0 | 0 | 93 |
2017 | 1.5 | 2.4 | 0 | 0 | 2.2 | 0 | 0.1 | 8.1 | 0 | 1.1 | 0 | 0 | 15.3 |
2017 | 30 | 22 | 15 | 21 | 25 | 30 | 43 | 0 | 5 | 75 | 24 | 32 | 320 |
2017 | 0 | 0 | 0 | 0 | 28 | 55 | 0 | 0 | 0 | 0 | 0 | 0 | 82 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 | 11 | 0 | 30 |
2016 | 0 | 4.9 | 0.7 | 1.3 | 0.5 | 0.5 | 0.6 | 4.4 | 0.5 | 0 | 0 | 0 | 13.4 |
2016 | 37 | 51 | 28 | 9 | 8 | 33 | 21 | 6 | 40 | 85 | 19 | 30 | 365 |
2016 | 17 | 0 | 0 | 0 | 33 | 21 | 6 | 0 | 0 | 23 | 0 | 0 | 100 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 32 | 0 | 32 |
2015 | 0.5 | 1 | 1.3 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 5.7 |
2015 | 35 | 25 | 11 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 24 | 95 |
2015 | 12 | 6 | 0 | 12 | 17 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 46 |
2014 | 2 | 5 | 9 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 26 |
2014 | 0 | 0 | 2.7 | 1.7 | 0.5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4.8 |
2014 | 51 | 40 | 31 | 34 | 3 | 10 | 16 | 10 | 20 | 44 | 3 | 18 | 280 |
2014 | 0 | 38 | 47 | 61 | 64 | 61 | 73 | 25 | 56 | 0 | 28 | 6 | 458 |
2013 | 0 | 0 | 0 | 0 | 6 | 1 | 21 | 0 | 0 | 0 | 0 | 0 | 28 |
2013 | 0 | 0 | 1.2 | 1.9 | 0.9 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4 |
2013 | 25 | 27 | 3 | 5 | 30 | 11 | 10 | 13 | 14 | 0 | 3 | 26 | 167 |
2013 | 0 | 0 | 0 | 31 | 87 | 79 | 147 | 142 | 22 | 0 | 0 | 0 | 508 |
2012 | 3 | 1 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 9 |
2012 | 91 | 57 | 95 | 44 | 49 | 20 | 33 | 14 | 46 | 54 | 13 | 6 | 524 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 16 | 0 | 8 | 0 | 0 | 24 |
2011 | 0 | 0 | 0 | 0 | 0 | 3 | 3 | 0 | 0 | 0 | 0 | 0 | 5 |
2011 | 1.6 | 0 | 0 | 0.8 | 3.2 | 1.2 | 2.8 | 1.3 | 0.4 | 0.9 | 2 | 0 | 14.2 |
2011 | 80 | 84 | 103 | 50 | 11 | 47 | 42 | 14 | 35 | 80 | 28 | 10 | 584 |
2011 | 8 | 0 | 0 | 29 | 62 | 0 | 8 | 5 | 3 | 3 | 0 | 0 | 116 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 2 |
2010 | 73 | 98 | 102 | 41 | 28 | 41 | 61 | 74 | 92 | 86 | 29 | 31 | 754 |
2009 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 |
2009 | 72 | 47 | 75 | 42 | 64 | 41 | 101 | 44 | 61 | 43 | 51 | 70 | 714 |
2008 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 4 | 0 | 9 |
2008 | 43 | 59 | 77 | 100 | 64 | 44 | 74 | 38 | 61 | 58 | 20 | 31 | 669 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 8 | 36 | 37 | 25 | 50 | 14 | 170 |
Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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Upper body: three sets of
BB bench press 10 x 17.5kg Bicep curl 8 x 6kg DB Tricep extension 8 x 8kg KB Three point row 10 x 12kg KB Lower body: three sets of BB DL 10 x 30kg BW squat to bench x 8 SL RDL 8kg KB x 8 Add a comment
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WOD
=== 1) 0.22km - 1:00(4:35/km) 133/0bpm [610b/km] 24/0rpm 134/0W 13.08/0kmph 2) 0.56km - 3:00(5:19/km) 11.3/0kmph 3) 0.22km - 1:00(4:37/km) 148/0bpm [682b/km] 25/0rpm 132/0W 13.02/0kmph 4) 0.55km - 3:00(5:30/km) 10.92/0kmph 5) 0.22km - 1:00(4:28/km) 161/0bpm [719b/km] 26/0rpm 146/0W 13.44/0kmph 6) 0.53km - 3:00(5:40/km) 10.6/0kmph 7) 0.22km - 1:00(4:29/km) 165/0bpm [740b/km] 26/0rpm 144/0W 13.38/0kmph 8) 0.54km - 3:00(5:35/km) 10.76/0kmph 9) 0.22km - 1:00(4:30/km) 165/0bpm [743b/km] 26/0rpm 142/0W 13.32/0kmph 10) 0.54km - 3:00(5:35/km) 10.76/0kmph 11) 0.23km - 1:00(4:24/km) 174/0bpm [767b/km] 27/0rpm 152/0W 13.62/0kmph 12) 0.54km - 3:00(5:33/km) 10.82/0kmph 13) 0.22km - 1:00(4:31/km) 165/0bpm [747b/km] 25/0rpm 140/0W 13.26/0kmph 14) 0.53km - 3:00(5:42/km) 10.54/0kmph 15) 0.23km - 1:00(4:21/km) 178/0bpm [774b/km] 26/0rpm 158/0W 13.8/0kmph 16) 0.54km - 3:00(5:35/km) 10.76/0kmph Add a comment
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Split Summary
=== 1) 0km - 16:36(0/km) 83/120bpm [INFb/km] 53cal Add a comment
WOD
=== 1) 0.22km - 1:00(4:33/km) 137/0bpm [623b/km] 25/0rpm 138/0W 13.2/0kmph 2) 0.35km - 2:00(5:38/km) 10.65/0kmph 3) 0.42km - 2:00(4:48/km) 150/0bpm [721b/km] 23/0rpm 117/0W 12.48/0kmph 4) 0.37km - 2:00(5:27/km) 11.01/0kmph 5) 0.63km - 3:00(4:45/km) 159/0bpm [755b/km] 24/0rpm 121/0W 12.64/0kmph 6) 0.3km - 2:00(6:41/km) 8.97/0kmph 7) 0.82km - 4:00(4:52/km) 154/0bpm [748b/km] 24/0rpm 113/0W 12.34/0kmph 8) 0.29km - 2:00(6:51/km) 8.76/0kmph 9) 1.04km - 5:00(4:48/km) 165/0bpm [793b/km] 24/0rpm 117/0W 12.49/0kmph 10) 0.35km - 2:00(5:38/km) 10.65/0kmph Add a comment
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WOD: 5 x 4 min / 2r
=== 1) 0.84km - 4:00(4:44/km) 148/0bpm [701b/km] 23/0rpm 122/0W 12.66/0kmph 2) 0.3km - 2:00(6:35/km) 9.12/0kmph 3) 0.84km - 4:00(4:47/km) 155/0bpm [742b/km] 23/0rpm 118/0W 12.54/0kmph 4) 0.29km - 2:00(6:52/km) 8.73/0kmph 5) 0.84km - 4:00(4:46/km) 159/0bpm [758b/km] 24/0rpm 120/0W 12.58/0kmph 6) 0.28km - 2:00(7:12/km) 8.34/0kmph 7) 0.84km - 4:00(4:45/km) 163/0bpm [775b/km] 24/0rpm 120/0W 12.61/0kmph 8) 0.25km - 2:00(7:52/km) 7.62/0kmph 9) 0.85km - 4:00(4:42/km) 172/0bpm [808b/km] 24/0rpm 125/0W 12.78/0kmph 10) 0.33km - 2:00(6:05/km) 9.87/0kmph Add a comment
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Split Summary
=== 1) 1km - 11:57(11:57/km) 102/111bpm [1219b/km] 65cal 56/60rpm 2) 1km - 12:18(12:18/km) 104/121bpm [1279b/km] 66cal 54/59rpm 3) 1km - 12:20(12:20/km) 105/117bpm [1295b/km] 67cal 55/58rpm 4) 1km - 12:15(12:15/km) 109/128bpm [1335b/km] 66cal 54/65rpm 5) 1km - 12:03(12:03/km) 112/129bpm [1349b/km] 71cal 55/59rpm 6) 1km - 11:55(11:55/km) 109/119bpm [1299b/km] 66cal 56/59rpm 7) 0.3km - 3:39(12:02/km) 119/125bpm [1433b/km] 23cal 56/59rpm Add a comment
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Split Summary
=== 1) 1km - 10:11(10:11/km) 120/139bpm [1222b/km] 77cal 62/65rpm 2) 1km - 14:55(14:55/km) 104/125bpm [1551b/km] 76cal 38/65rpm 3) 0.71km - 7:38(10:43/km) 116/127bpm [1242b/km] 48cal 61/63rpm Add a comment
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Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Split Summary
=== 1) 1km - 10:24(10:24/km) 98/107bpm [1020b/km] 64cal 60/65rpm 2) 1km - 11:16(11:16/km) 96/123bpm [1082b/km] 69cal 56/83rpm 3) 1km - 11:15(11:15/km) 95/125bpm [1068b/km] 71cal 56/63rpm 4) 1km - 11:02(11:02/km) 103/116bpm [1136b/km] 68cal 59/62rpm 5) 1km - 11:26(11:26/km) 121/144bpm [1383b/km] 77cal 58/61rpm 6) 0.58km - 6:27(11:04/km) 129/134bpm [1427b/km] 44cal 57/62rpm Add a comment
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Split Summary
=== 1) 1km - 11:56(11:56/km) 92/105bpm [1098b/km] 65cal 57/61rpm 2) 0.92km - 15:29(16:45/km) 102/129bpm [1708b/km] 85cal 33/61rpm Add a comment
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Split Summary
=== 1) 1km - 10:29(10:29/km) 106/117bpm [1111b/km] 69cal 61/64rpm 2) 1km - 11:11(11:11/km) 85/109bpm [951b/km] 39cal 58/61rpm 3) 0.84km - 10:36(12:41/km) 108/122bpm [1370b/km] 59cal 47/60rpm Add a comment
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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Usual daily routine.
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1) 1km - 10:42(10:42/km) 106/118bpm [1135b/km] 69cal 59/62rpm
2) 1km - 10:50(10:50/km) 104/112bpm [1127b/km] 67cal 58/61rpm 3) 0.97km - 11:08(11:28/km) 110/125bpm [1261b/km] 67cal 57/59rpm Add a comment
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1) 1km - 11:28(11:28/km) 107/122bpm [1227b/km] 68cal 58/63rpm
2) 1km - 12:43(12:43/km) 120/141bpm [1526b/km] 81cal 50/61rpm 3) 0.6km - 6:51(11:28/km) 115/129bpm [1318b/km] 40cal 58/62rpm Add a comment
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1) 0km - 16:37(0/km) 91/118bpm [INFb/km] 66cal
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Biceps, triceps, three-point row
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1) 1km - 11:11(11:11/km) 107/119bpm [1196b/km] 67cal 60/65rpm
2) 0km - 4(55:21/km) 114/114bpm [6309b/km] 57/57rpm Add a comment
Warm down.
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WOD: 5/4/3/4/5 w/ r2
1) 1.04km - 5:00(4:48/km) 149/0bpm [716b/km] 23/0rpm 117/0W 12.49/0kmph 2) 0.24km - 2:00(8:28/km) 7.08/0kmph 3) 0.84km - 4:00(4:46/km) 159/0bpm [759b/km] 22/0rpm 119/0W 12.57/0kmph 4) 0.14km - 2:00(14:30/km) 4.14/0kmph 5) 0.65km - 3:00(4:36/km) 167/0bpm [767b/km] 24/0rpm 134/0W 13.06/0kmph 6) 0.09km - 2:00(22:28/km) 2.67/0kmph 7) 0.84km - 4:00(4:45/km) 166/0bpm [789b/km] 22/0rpm 121/0W 12.63/0kmph 8) 0.1km - 2:00(19:48/km) 3.03/0kmph 9) 1.06km - 5:00(4:44/km) 170/0bpm [803b/km] 22/0rpm 123/0W 12.69/0kmph 10) 0.31km - 2:00(6:25/km) 9.36/0kmph Add a comment
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1) 1km - 11:05(11:05/km) 90/108bpm [998b/km] 65cal 60/63rpm
2) 1km - 11:29(11:29/km) 111/124bpm [1275b/km] 68cal 58/62rpm 3) 1km - 11:03(11:03/km) 113/122bpm [1249b/km] 64cal 60/63rpm 4) 1km - 11:08(11:08/km) 111/118bpm [1236b/km] 65cal 59/62rpm 5) 0.55km - 6:51(12:21/km) 116/129bpm [1432b/km] 45cal 56/74rpm Add a comment
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1) 0km - 15:58(0/km) 85/123bpm [INFb/km] 56cal
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1) 1km - 11:38(11:38/km) 110/117bpm [1279b/km] 66cal 59/62rpm
2) 1km - 12:06(12:06/km) 109/122bpm [1319b/km] 72cal 57/61rpm 3) 0.92km - 10:56(11:51/km) 96/120bpm [1137b/km] 62cal 57/59rpm Add a comment
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3 x 12 @ 20spm / r2
Bored in the third rep so did 2 mins 20 / 1 min 24 instead. 1) 2.34km - 12:00(5:08/km) 139/0bpm [713b/km] 20/0rpm 96/0W 11.69/0kmph 2) 0.15km - 2:00(13:10/km) 4.56/0kmph 3) 2.32km - 12:00(5:10/km) 147/0bpm [759b/km] 20/0rpm 94/0W 11.61/0kmph 4) 0.1km - 2:00(19:03/km) 3.15/0kmph 5) 2.38km - 12:00(5:02/km) 162/0bpm [816b/km] 21/0rpm 102/0W 11.91/0kmph 6) 0.32km - 2:00(6:16/km) 9.58/0kmph Add a comment
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1) 0km - 16:00(0/km) 86/119bpm [INFb/km] 55cal
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1) 0km - 16:39(0/km) 109/128bpm [INFb/km] 98cal
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1) 1km - 11:37(11:37/km) 95/104bpm [1104b/km] 65cal 57/62rpm
2) 1km - 11:29(11:29/km) 101/119bpm [1159b/km] 65cal 57/60rpm 3) 0.44km - 5:23(12:15/km) 117/123bpm [1434b/km] 35cal 57/59rpm Add a comment
Usual warm up.
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Cool down and unsuccessful attempt at a consistent 18spm (kept varying from 17 to 19...)
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WOD: 8/6/4/2 w r2. Did the efforts as progressive from 18 to 24+ spm.
1) 1.62km - 8:00(4:56/km) 157/0bpm [775b/km] 22/0rpm 108/0W 12.15/0kmph 2) 0.36km - 3:00(8:23/km) 7.16/0kmph 3) 1.23km - 6:00(4:53/km) 163/0bpm [796b/km] 22/0rpm 111/0W 12.29/0kmph 4) 0.32km - 3:00(9:24/km) 6.38/0kmph 5) 0.84km - 4:00(4:46/km) 168/0bpm [802b/km] 24/0rpm 119/0W 12.57/0kmph 6) 0.32km - 3:00(9:21/km) 6.42/0kmph 7) 0.43km - 2:00(4:38/km) 170/0bpm [787b/km] 25/0rpm 131/0W 12.96/0kmph 8) 0.5km - 3:00(5:57/km) 10.08/0kmph Add a comment
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Wed 13th Mar
Mar 13
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Thu 14th Mar
Mar 14
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Fri 15th Mar
Mar 15
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Sat 16th Mar
Mar 16
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Sun 17th Mar
Mar 17
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Mon 18th Mar
Mar 18
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Tue 19th Mar
Mar 19
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1) 1km - 12:05(12:05/km) 117/137bpm [1413b/km] 80cal 56/60rpm
2) 1km - 20:45(20:45/km) 106/128bpm [2200b/km] 99cal 31/62rpm 3) 0.02km - 19(13:38/km) 108/113bpm [1472b/km] 2cal 55/59rpm Add a comment
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Cool down - another 18spm attempt
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WOD: 1 / 1r x 10
1) 0.23km - 1:00(4:20/km) 147/0bpm [636b/km] 28/0rpm 160/0W 13.86/0kmph 2) 0.18km - 1:00(5:32/km) 10.86/0kmph 3) 0.22km - 1:00(4:38/km) 152/0bpm [704b/km] 26/0rpm 131/0W 12.96/0kmph 4) 0.15km - 1:00(6:27/km) 9.3/0kmph 5) 0.22km - 1:00(4:29/km) 157/0bpm [704b/km] 26/0rpm 144/0W 13.38/0kmph 6) 0.15km - 1:00(6:51/km) 8.76/0kmph 7) 0.23km - 1:00(4:25/km) 160/0bpm [708b/km] 26/0rpm 150/0W 13.56/0kmph 8) 0.11km - 1:00(9:01/km) 6.66/0kmph 9) 0.22km - 1:00(4:31/km) 155/0bpm [701b/km] 26/0rpm 140/0W 13.26/0kmph 10) 0.16km - 1:00(6:20/km) 9.48/0kmph 11) 0.22km - 1:00(4:28/km) 162/0bpm [723b/km] 25/0rpm 146/0W 13.44/0kmph 12) 0.14km - 1:00(7:12/km) 8.34/0kmph 13) 0.21km - 1:00(4:39/km) 158/0bpm [735b/km] 25/0rpm 129/0W 12.9/0kmph 14) 0.13km - 1:00(7:52/km) 7.62/0kmph 15) 0.22km - 1:00(4:29/km) 165/0bpm [740b/km] 26/0rpm 144/0W 13.38/0kmph 16) 0.16km - 1:00(6:10/km) 9.72/0kmph 17) 0.23km - 1:00(4:24/km) 172/0bpm [758b/km] 26/0rpm 152/0W 13.62/0kmph 18) 0.15km - 1:00(6:40/km) 9/0kmph 19) 0.23km - 1:00(4:18/km) 173/0bpm [742b/km] 25/0rpm 164/0W 13.98/0kmph 20) 0.17km - 1:00(5:43/km) 10.5/0kmph Add a comment
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WOD: 500m / 1000m / 500m / 1000m / 500m w/ r2
1) 0.5km - 2:20(4:41/km) 143/0bpm [669b/km] 24/0rpm 127/0W 12.83/0kmph 2) 0.32km - 2:00(6:13/km) 9.66/0kmph 3) 1km - 4:52(4:52/km) 143/0bpm [696b/km] 23/0rpm 112/0W 12.32/0kmph 4) 0.27km - 2:00(7:28/km) 8.04/0kmph 5) 0.5km - 2:22(4:43/km) 153/0bpm [723b/km] 24/0rpm 123/0W 12.7/0kmph 6) 0.28km - 2:00(7:09/km) 8.4/0kmph 7) 1km - 4:44(4:44/km) 162/0bpm [765b/km] 23/0rpm 123/0W 12.7/0kmph 8) 0.29km - 2:00(6:57/km) 8.64/0kmph 9) 0.5km - 2:18(4:35/km) 162/0bpm [743b/km] 24/0rpm 134/0W 13.08/0kmph 10) 0.29km - 2:00(6:54/km) 8.7/0kmph Add a comment
1) 1km - 10:32(10:32/km) 98/115bpm [1032b/km] 64cal 61/64rpm
2) 1km - 10:53(10:53/km) 109/120bpm [1186b/km] 73cal 57/63rpm 3) 1km - 10:54(10:54/km) 99/116bpm [1078b/km] 68cal 58/62rpm 4) 1km - 11:12(11:12/km) 106/119bpm [1188b/km] 68cal 56/62rpm 5) 1km - 11:26(11:26/km) 110/131bpm [1258b/km] 73cal 58/63rpm 6) 1km - 11:03(11:03/km) 101/106bpm [1116b/km] 63cal 57/61rpm 7) 0.63km - 7:19(11:33/km) 97/112bpm [1121b/km] 43cal 53/61rpm Add a comment
Three sets of:
Bicep curls: 10 x 6kg Tricep extensions: 10 x 8kg KB Three-point row: 10 x 12kg KB Goblet squat: 6 x 8kg KB SL RDL: 10 x 8kg KB Add a comment
Usual routine.
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1) 1km - 10:38(10:38/km) 106/114bpm [1127b/km] 68cal 59/62rpm
2) 0.43km - 4:44(11:08/km) 104/113bpm [1157b/km] 29cal 59/61rpm Add a comment
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1) 1km - 10:54(10:54/km) 102/111bpm [1111b/km] 65cal 60/64rpm
2) 1km - 11:06(11:06/km) 108/115bpm [1198b/km] 68cal 59/61rpm 3) 1km - 11:04(11:04/km) 110/119bpm [1217b/km] 70cal 59/62rpm 4) 1km - 10:57(10:57/km) 113/118bpm [1238b/km] 65cal 58/61rpm 5) 1km - 11:09(11:09/km) 118/127bpm [1315b/km] 67cal 57/60rpm 6) 0.17km - 1:58(11:45/km) 131/136bpm [1539b/km] 15cal 57/59rpm Add a comment
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1) 1km - 11:26(11:26/km) 89/100bpm [1018b/km] 63cal 57/63rpm
2) 1km - 11:10(11:10/km) 88/106bpm [983b/km] 65cal 59/62rpm 3) 1km - 11:32(11:32/km) 73/91bpm [842b/km] 65cal 57/61rpm 4) 0.39km - 4:20(11:11/km) 65/73bpm [726b/km] 28cal 58/62rpm Add a comment
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WOD: 5 x 3 mins / r2
1) 0.64km - 3:00(4:42/km) 141/0bpm [662b/km] 25/0rpm 125/0W 12.78/0kmph 2) 0.3km - 2:00(6:44/km) 8.91/0kmph 3) 0.63km - 3:00(4:45/km) 148/0bpm [703b/km] 24/0rpm 121/0W 12.64/0kmph 4) 0.29km - 2:00(6:47/km) 8.85/0kmph 5) 0.63km - 3:00(4:43/km) 152/0bpm [718b/km] 25/0rpm 123/0W 12.7/0kmph 6) 0.3km - 2:00(6:45/km) 8.88/0kmph 7) 0.65km - 3:00(4:38/km) 158/0bpm [733b/km] 24/0rpm 130/0W 12.94/0kmph 8) 0.27km - 2:00(7:23/km) 8.13/0kmph 9) 0.66km - 3:00(4:35/km) 163/0bpm [747b/km] 24/0rpm 135/0W 13.1/0kmph 10) 0.28km - 2:00(7:01/km) 8.55/0kmph Add a comment
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3 x 12 mins with 2 min total rests. First int trying for 18spm but introduced faster bits towards the end because I was bored.
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1) 1km - 10:55(10:55/km) 99/122bpm [1080b/km] 67cal 60/62rpm
2) 1km - 10:45(10:45/km) 96/104bpm [1033b/km] 63cal 59/61rpm 3) 1km - 11:05(11:05/km) 99/106bpm [1097b/km] 66cal 58/60rpm 4) 1km - 11:26(11:26/km) 97/109bpm [1109b/km] 68cal 58/61rpm 5) 0.36km - 4:21(12:01/km) 103/114bpm [1237b/km] 26cal 57/59rpm Add a comment
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