Sarah H

1) 1mi - 9:31(9:31/mi) 126/132bpm [1199b/mi] 79cal 6.31/6.55mph
2) 1mi - 9:39(9:39/mi) 135/138bpm [1302b/mi] 87cal 6.22/6.47mph
3) 1mi - 9:38(9:38/mi) 141/145bpm [1359b/mi] 91cal 6.23/6.39mph
4) 1mi - 9:42(9:42/mi) 146/146bpm [1415b/mi] 93cal 6.19/6.53mph
5) 1mi - 9:19(9:19/mi) 145/146bpm [1352b/mi] 88cal 6.43/7.66mph
6) 0.01mi - 2(6:49/mi) 146/146bpm [994b/mi] 8.81/7.64mph

Deadlifts & pendlay rows

working off 70kg as current 1 rep max

week 1 of block 1 - working off 90% of 70kg 63kg

Should have been:

5 x 65% = 41kg
5 x 75% = 47kg
5 x 75% = 54kg

Didn't realise I had 20kg bar so actually did:

5 x 46kg
5 x 52kg
5 x 60kg

Pendlay rows 5 x 5 @ 30kg

Squats

1) 1mi - 9:50(9:50/mi) 177/192bpm [1741b/mi] 126cal 6.1/6.89mph
2) 1mi - 9:59(9:59/mi) 188/196bpm [1878b/mi] 133cal 6.01/6.39mph
3) 1mi - 9:43(9:43/mi) 188/196bpm [1827b/mi] 129cal 6.17/6.62mph
4) 1mi - 9:39(9:39/mi) 190/198bpm [1835b/mi] 129cal 6.21/6.39mph
5) 1mi - 9:55(9:55/mi) 188/203bpm [1865b/mi] 130cal 6.05/6.43mph
6) 0.5mi - 5:00(9:59/mi) 188/194bpm [1878b/mi] 66cal 6.01/6.28mph

5 rounds for time

1k run
1k row (spilt with partner)
30 wall balls (spilt with partner)

54:22

Deadlifts cycle 1, week 2

1) 1mi - 9:56(9:56/mi) 160/180bpm [1588b/mi] 110cal 6.04/6.45mph
2) 1mi - 10:01(10:01/mi) 170/182bpm [1701b/mi] 122cal 5.99/6.59mph
3) 0.51mi - 5:02(9:55/mi) 178/186bpm [1765b/mi] 65cal 6.05/6.57mph

1) 0.69mi - 6:09(8:57/mi) 70cal 6.71/7.37mph
2) 0.05mi - 30(10:19/mi) 5cal 5.82/6.62mph
3) 0.06mi - 4:24(1:12:48/mi) 7cal 0.82/4.86mph
4) 0.04mi - 27(11:53/mi) 1cal 5.05/4.22mph
5) 0.69mi - 6:16(9:03/mi) 69cal 6.63/7.01mph
6) 0.04mi - 25(9:40/mi) 4cal 6.21/6.68mph
7) 0.06mi - 2:06(32:31/mi) 6cal 1.85/6.53mph
8) 0.03mi - 21(10:13/mi) 3cal 5.87/6.47mph
9) 0.68mi - 6:29(9:28/mi) 71cal 6.33/6.51mph
10) 0.04mi - 27(10:25/mi) 4cal 5.76/6.18mph
11) 0.05mi - 4:17(1:24:29/mi) 7cal 0.71/5.85mph
12) 0.04mi - 30(12:16/mi) 2cal 4.89/6.49mph
13) 0.69mi - 6:43(9:41/mi) 72cal 6.2/6.72mph
14) 0.04mi - 27(12:00/mi) 4cal 5/5.72mph
15) 0.07mi - 3:51(51:58/mi) 4cal 1.15/4.72mph
16) 0.03mi - 35(17:15/mi) 1cal 3.48/4.13mph
17) 0.7mi - 6:33(9:23/mi) 71cal 6.39/6.78mph
18) 0.05mi - 39(13:06/mi) 5cal 4.58/6.43mph
19) 0.06mi - 4:40(1:18:04/mi) 2cal 0.77/1.02mph
20) 0.04mi - 50(21:35/mi) 2cal 2.78/3.53mph
21) 0.69mi - 6:37(9:38/mi) 72cal 6.23/6.74mph
22) 0.03mi - 24(13:53/mi) 3cal 4.32/5.93mph
23) 0.12mi - 2:02(16:16/mi) 8cal 3.69/4.84mph
24) 0.04mi - 35(15:20/mi) 2cal 3.91/4.72mph
25) 0.69mi - 6:37(9:31/mi) 72cal 6.31/6.72mph
26) 0.1mi - 4:54(47:12/mi) 6cal 1.27/5.89mph
27) 0.04mi - 34(15:42/mi) 2cal 3.82/5.87mph
28) 0.68mi - 6:40(9:45/mi) 71cal 6.15/6.47mph
29) 0.03mi - 34(18:30/mi) 3cal 3.24/5.97mph
30) 0.06mi - 4:44(1:24:15/mi) 6cal 0.71/2.98mph
31) 0mi - 16(57:51/mi) 1.04/1.77mph

Deadlifts

Lower back uncomfortable immediately after but okay during