-
Races
16 -
Miles
24358 -
Miles
1700 -
WAVA
56.67% -
Mara
4:12:30
| About Me | |
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| Recent Blogs | |
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| One last kick in the bollocks from 2022 | Dec 2022 |
| Rigby Round: Prep #1 | Dec 2022 |
| [Untitled] | Nov 2022 |
| Ramsay Round | Jul 2021 |
| My parkrun |
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| Recent Training | |||
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14th May
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Easy | 6.6mi | 1:09:33 |
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13th May
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Recovery Run | 4.9mi | 53:52 |
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12th May
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Strength | 0mi | 26:37 |
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12th May
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Long Run | 15.8mi | 3:33:16 |
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11th May
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Easy | 4.9mi | 53:53 |
| Planned Races | |
|---|---|
| Arrochar Alps | 29th Jun |
| 12 Month Benchmarks | Run |
|---|---|
| Mile | 6:25 |
| 5k | 21:04 |
| 5mi | 33:56 |
| 10k | 42:17 |
| 10mi | 1:28:57 |
| Half | 1:57:51 |
| 20mi | 3:53:37 |
| Recent Pictures | Show more |
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| 2024 Targets | Set your targets |
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| Recent Threads |
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| Buddies (1) |
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| Followers (6) |
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| Badges Collected | See available badges |
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Read Everyone!
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- Best WAVA
| Dist | Races | 2014 | 2015 | 2018 | 2019 | PB | WB |
|---|---|---|---|---|---|---|---|
| 26.2mi | 1 | 4:12:30 51.27 | 4:12:30
9:38/mi
|
51.27 | |||
| 55mi | 1 | 9:10:00 56.67 | 9:10:00
10:00/mi
|
56.67 | |||
| 168km | 1 | 28:35:00 42.96 | 28:35:00
16:26/mi
|
42.96 | |||
| 105mi | 2 | 26:56:00 44.92 | 26:04:00 46.73 | 26:04:00
14:54/mi
|
46.73 |
| Date | Planned Races | Distance | ||
|---|---|---|---|---|
| 29 Jun | Arrochar Alps Confirmed | 25km | ||
| 2024 | Result | WAVA | Distance | |
| 1 Apr | April Virtual Mile | 0.00 | 1mi | |
| 2023 | Result | WAVA | Distance | |
| 17 Sep | Salomon Ben Nevis Ultra | 0.00 | 52km | |
| 26 Aug | Ochil 2000s | 0.00 | 32.7km | |
| 24 Jun | Arrochar Alps | 4:50:00 | 26.40 | 25km |
| 2022 | Result | WAVA | Distance | |
| 9 Oct | Pentland Skyline Hill Run | 0.00 | 16mi | |
| 27 Aug | Ochil 2000s | 0.00 | 31km | |
| 22 Jun | Cort-ma Law | 1:04:14 | 45.11 | 10km |
| 2021 | Result | WAVA | Distance | |
| 11 Jul | Ramsay Round | 23:40:20 | 24.86 | 58mi |
| 2019 | Result | WAVA | Distance | |
| 31 Dec | Trossachs Trail Marathon PB | 4:12:30 | 51.27 | 26.2mi |
| 20 Sep | Salomon Ben Nevis Ultra | 10:20:22 | 27.00 | 52km |
| 13 Jul | Lakes Sky Ultra | 10:35:17 | 31.58 | 60km |
| 29 Jun | Arrochar Alps | 4:28:00 | 27.62 | 25km |
| 2018 | Result | WAVA | Distance | |
| 13 Sep | Salomon Mamores VK | 1:04:48 | 21.35 | 5km |
| 30 Jun | Arrochar Alps | 4:36:15 | 26.57 | 25km |
| 6 Apr | 100 Miles Of Istria PB | 28:35:00 | 42.96 | 168km |
| 2017 | Result | WAVA | Distance | |
| 1 Jul | Arrochar Alps | 5:17:08 | 22.96 | 25km |
| 3 Jun | Trotternish Ridge Race | 4:18:09 | 29.18 | 26km |
| 2016 | Result | WAVA | Distance | |
| 24 Sep | 3x3000 80k Ultra Trail | 12:17:34 | 37.50 | 80km |
| 2015 | Result | WAVA | Distance | |
| 24 Jul | Lakeland 100 PB | 26:04:00 | 46.73 | 105mi |
| 21 Mar | Hardmoors 55 PB | 9:10:00 | 56.67 | 55mi |
| 2014 | Result | WAVA | Distance | |
| 25 Jul | Lakeland 100 SB | 26:56:00 | 44.92 | 105mi |
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 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 |
| 2024 | 279 | 241 | 277 | 180 | 136 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1114 |
| 2023 | 88 | 52 | 38 | 0 | 0 | 0 | 0 | 0 | 21 | 9 | 0 | 0 | 207 |
| 2023 | 197 | 136 | 168 | 122 | 195 | 158 | 142 | 126 | 187 | 193 | 131 | 190 | 1945 |
| 2022 | 112 | 117 | 99 | 88 | 85 | 78 | 99 | 56 | 28 | 34 | 52 | 60 | 909 |
| 2022 | 35 | 42 | 59 | 82 | 96 | 124 | 179 | 191 | 257 | 267 | 203 | 171 | 1706 |
| 2021 | 0 | 0 | 15 | 0 | 18 | 9 | 0 | 0 | 103 | 117 | 75 | 59 | 397 |
| 2021 | 334 | 276 | 274 | 238 | 259 | 237 | 165 | 21 | 0 | 0 | 4 | 27 | 1835 |
| 2020 | 85 | 41 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 126 |
| 2020 | 114 | 104 | 54 | 113 | 180 | 215 | 177 | 251 | 160 | 246 | 225 | 193 | 2032 |
| 2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 49 | 51 |
| 2019 | 225 | 192 | 243 | 259 | 283 | 171 | 232 | 241 | 211 | 181 | 175 | 193 | 2607 |
| 2018 | 0 | 0 | 0 | 0 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 8 |
| 2018 | 215 | 129 | 129 | 199 | 210 | 148 | 146 | 121 | 144 | 129 | 268 | 80 | 1918 |
| 2017 | 87 | 109 | 103 | 147 | 142 | 118 | 103 | 171 | 112 | 98 | 151 | 130 | 1471 |
| 2016 | 303 | 229 | 221 | 218 | 80 | 126 | 182 | 125 | 279 | 167 | 107 | 96 | 2133 |
| 2015 | 319 | 194 | 355 | 216 | 173 | 210 | 228 | 163 | 247 | 136 | 148 | 121 | 2509 |
| 2014 | 301 | 312 | 285 | 365 | 199 | 296 | 224 | 348 | 232 | 293 | 232 | 256 | 3343 |
| 2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 216 | 221 | 181 | 119 | 737 |
| 2012 | 107 | 102 | 90 | 142 | 72 | 38 | 0 | 0 | 0 | 0 | 0 | 0 | 550 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 49 | 97 | 158 | 314 |
| 2010 | 0 | 0 | 0 | 0 | 34 | 68 | 25 | 18 | 0 | 0 | 0 | 0 | 145 |
|
Thu 18th Apr
Apr 18
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Fri 19th Apr
Apr 19
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Sat 20th Apr
Apr 20
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Sun 21st Apr
Apr 21
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Mon 22nd Apr
Apr 22
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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4.9mi,
52:45Run - Easy
With Kellen.
1) 1km - 6:59(6:59/km) 105/121bpm [733b/km] 199/W 8.59/12.33kmph 2) 1km - 8:20(8:20/km) 116/124bpm [966b/km] 229/W 7.2/9.68kmph 3) 1km - 7:30(7:30/km) 115/122bpm [862b/km] 216/W 8/9.68kmph 4) 1km - 6:19(6:19/km) 115/123bpm [727b/km] 225/W 9.5/11.15kmph 5) 1km - 6:05(6:05/km) 116/127bpm [706b/km] 226/W 9.86/11.43kmph 6) 1km - 5:48(5:48/km) 116/126bpm [672b/km] 220/W 10.35/11.39kmph 7) 1km - 5:37(5:37/km) 110/117bpm [618b/km] 202/W 10.68/12.33kmph 8) 0.92km - 6:08(6:40/km) 113/124bpm [753b/km] 216/W 9/10.29kmph  Add a comment |
6.5mi,
1:08:35 Run - Easy
With Kellen.
1) 1km - 6:56(6:56/km) 105/120bpm [728b/km] 211/W 8.65/13.14kmph 2) 1km - 8:27(8:27/km) 118/135bpm [997b/km] 224/W 7.1/9.97kmph 3) 1km - 6:39(6:39/km) 120/126bpm [799b/km] 243/W 9.02/10.56kmph 4) 1km - 6:29(6:29/km) 116/126bpm [751b/km] 226/W 9.26/11.36kmph 5) 1km - 6:09(6:09/km) 119/127bpm [731b/km] 236/W 9.76/10.91kmph 6) 1km - 6:15(6:15/km) 119/125bpm [743b/km] 226/W 9.6/10.84kmph 7) 1km - 6:26(6:26/km) 121/126bpm [779b/km] 226/W 9.33/10.29kmph 8) 1km - 5:59(5:59/km) 117/123bpm [700b/km] 225/W 10.03/11.29kmph 9) 1km - 5:25(5:25/km) 115/127bpm [622b/km] 207/W 11.08/12.12kmph 10) 1km - 6:29(6:29/km) 112/124bpm [727b/km] 194/W 9.26/11.65kmph 11) 0.52km - 3:21(6:28/km) 116/123bpm [750b/km] 244/W 9.28/10.68kmph Add a comment |
5.4mi,
1:04:21 Run - Hill Work
With Kellen.
Reps up on MTB trails, change of scenery - 1:43, 1:33, 1:34, 1:32, 1:33, 1:39 - 2 minutes recoveries. Good, really felt it on last rep. 1) 3.17km - 23:13(7:19/km) 126/152bpm [922b/km] 231cal 238/W 8.2/12.86kmph 2) 0.26km - 1:45(6:39/km) 137/148bpm [911b/km] 20cal 159/W 9.02/15.25kmph 3) 0.18km - 1:43(9:17/km) 145/161bpm [1345b/km] 21cal 305/W 6.46/7.11kmph 4) 0.19km - 2:00(10:25/km) 139/161bpm [1448b/km] 23cal 125/W 5.76/10.17kmph 5) 0.18km - 1:33(8:37/km) 144/166bpm [1242b/km] 19cal 330/W 6.96/10.53kmph 6) 0.19km - 2:02(10:26/km) 144/167bpm [1502b/km] 24cal 128/W 5.75/12.04kmph 7) 0.18km - 1:34(8:34/km) 145/165bpm [1242b/km] 19cal 325/W 7.01/10.26kmph 8) 0.19km - 2:00(10:17/km) 146/167bpm [1500b/km] 25cal 112/W 5.84/10.26kmph 9) 0.18km - 1:32(8:32/km) 146/165bpm [1245b/km] 19cal 338/W 7.03/9.18kmph 10) 0.2km - 2:01(10:15/km) 145/167bpm [1487b/km] 24cal 114/W 5.85/9.76kmph 11) 0.18km - 1:33(8:36/km) 147/165bpm [1264b/km] 19cal 326/W 6.98/9.28kmph 12) 0.19km - 1:26(7:24/km) 154/167bpm [1138b/km] 19cal 166/W 8.11/10.71kmph 13) 0km - 35(3:00:24/km) 129/139bpm [23271b/km] 6cal 24/W 0.33/8.76kmph 14) 0.18km - 1:39(9:08/km) 147/164bpm [1343b/km] 20cal 311/W 6.57/9.6kmph 15) 0.01km - 1:01(1:49:22/km) 149/164bpm [16295b/km] 13cal 39/W 0.55/6.3kmph 16) 3.15km - 18:45(5:57/km) 131/148bpm [779b/km] 198cal 219/W 10.08/13.48kmph Add a comment |
4.8mi,
51:50 Run - Easy
1) 1km - 7:18(7:18/km) 104/126bpm [759b/km] 187/W 8.22/13.33kmph
2) 1km - 7:55(7:55/km) 120/129bpm [949b/km] 240/W 7.58/10.81kmph 3) 1km - 6:59(6:59/km) 120/129bpm [837b/km] 229/W 8.59/14.88kmph 4) 1km - 6:36(6:36/km) 116/126bpm [766b/km] 226/W 9.09/12.24kmph 5) 1km - 6:08(6:08/km) 118/129bpm [724b/km] 227/W 9.78/11.84kmph 6) 1km - 6:11(6:11/km) 121/133bpm [748b/km] 199/W 9.7/13.53kmph 7) 1km - 6:17(6:17/km) 115/126bpm [722b/km] 202/W 9.55/12.24kmph 8) 0.65km - 4:28(6:49/km) 113/123bpm [770b/km] 229/W 8.8/10.75kmph Add a comment |
4.9mi,
52:10 Run - Easy
1) 1km - 7:52(7:52/km) 186/W 7.63/15.25kmph
2) 1km - 7:36(7:36/km) 249/W 7.89/10.47kmph 3) 1km - 6:58(6:58/km) 233/W 8.61/10.44kmph 4) 1km - 6:10(6:10/km) 235/W 9.73/12.81kmph 5) 1km - 5:59(5:59/km) 226/W 10.03/11.15kmph 6) 1km - 5:44(5:44/km) 220/W 10.47/11.43kmph 7) 1km - 5:34(5:34/km) 202/W 10.78/11.73kmph 8) 0.89km - 6:17(7:02/km) 212/W 8.53/11.04kmph Add a comment |
5.6mi,
1:14:02 Run - Hill Work
Assorted reps round Cantyweery, Slackdhu: 5:34, 1:34, 12:20ish, finish with 4 x 1:30ish with 1:30 recoveries.
1) 3.03km - 19:54(6:35/km) 138/163bpm [908b/km] 225cal 283/W 9.12/12.59kmph 2) 0.53km - 4:14(7:55/km) 125/159bpm [990b/km] 41cal 120/W 7.58/12.29kmph 3) 0.17km - 1:34(9:22/km) 141/161bpm [1320b/km] 19cal 329/W 6.4/8.91kmph 4) 0.17km - 2:01(11:59/km) 133/163bpm [1593b/km] 22cal 96/W 5.01/10.23kmph 5) 1.22km - 16:14(13:17/km) 147/161bpm [1953b/km] 202cal 258/W 4.52/9.26kmph 6) 0.1km - 1:34(15:47/km) 138/161bpm [2179b/km] 18cal 377/W 3.8/6.29kmph 7) 0.1km - 1:31(15:42/km) 139/161bpm [2182b/km] 17cal 127/W 3.82/7.84kmph 8) 0.1km - 1:30(14:54/km) 147/165bpm [2191b/km] 19cal 404/W 4.03/7.09kmph 9) 0.1km - 1:31(15:26/km) 144/166bpm [2221b/km] 18cal 162/W 3.89/7.02kmph 10) 0.1km - 1:33(15:28/km) 145/164bpm [2243b/km] 19cal 377/W 3.88/5.42kmph 11) 0.1km - 1:31(15:54/km) 145/164bpm [2307b/km] 18cal 152/W 3.77/8.07kmph 12) 0.1km - 1:36(15:55/km) 142/164bpm [2259b/km] 19cal 362/W 3.77/6.22kmph 13) 3.21km - 19:18(6:01/km) 125/164bpm [752b/km] 190cal 209/W 9.97/13.23kmph Add a comment
4.9mi,
53:14Run - Recovery Run
With Kellen.
1) 1km - 7:36(7:36/km) 104/122bpm [791b/km] 201/W 7.89/11.69kmph 2) 1km - 8:39(8:39/km) 114/126bpm [986b/km] 220/W 6.94/10.2kmph 3) 1km - 6:48(6:48/km) 115/125bpm [782b/km] 232/W 8.82/10.56kmph 4) 1km - 6:21(6:21/km) 113/119bpm [718b/km] 232/W 9.45/10.91kmph 5) 1km - 6:11(6:11/km) 113/120bpm [699b/km] 225/W 9.7/11.01kmph 6) 1km - 5:43(5:43/km) 111/121bpm [635b/km] 221/W 10.49/11.84kmph 7) 1km - 5:46(5:46/km) 108/119bpm [622b/km] 200/W 10.4/12kmph 8) 0.94km - 6:10(6:33/km) 112/119bpm [734b/km] 234/W 9.16/10.81kmph Add a comment |
10mi,
1:55:54 Run - Medium Long Run
Attempting to run hills without spiking HR too much; went pretty well (highest HR on downhills maybe cadence lock?). Dumgoyne, Earls Seat, CK, Slackdhu: lovely evening, breezy.
1) 1km - 6:08(6:08/km) 122/132bpm [749b/km] 270/W 9.78/11.01kmph 2) 1km - 5:19(5:19/km) 126/133bpm [670b/km] 279/W 11.29/12.46kmph 3) 1km - 8:42(8:42/km) 141/152bpm [1226b/km] 285/W 6.9/11.69kmph 4) 1km - 7:56(7:56/km) 138/146bpm [1094b/km] 235/W 7.56/11.36kmph 5) 1km - 12:04(12:04/km) 145/158bpm [1750b/km] 292/W 4.97/16.59kmph 6) 1km - 10:22(10:22/km) 141/149bpm [1461b/km] 268/W 5.79/8.04kmph 7) 1km - 7:43(7:43/km) 142/149bpm [1095b/km] 241/W 7.78/11.88kmph 8) 1km - 7:53(7:53/km) 142/151bpm [1119b/km] 255/W 7.61/9.97kmph 9) 1km - 6:26(6:26/km) 147/160bpm [946b/km] 202/W 9.33/12.12kmph 10) 1km - 7:54(7:54/km) 146/160bpm [1152b/km] 225/W 7.6/10.88kmph 11) 1km - 5:48(5:48/km) 144/161bpm [834b/km] 219/W 10.35/14.28kmph 12) 1km - 6:49(6:49/km) 143/154bpm [974b/km] 239/W 8.8/13.04kmph 13) 1km - 5:38(5:38/km) 129/154bpm [728b/km] 184/W 10.65/14.06kmph 14) 1km - 6:02(6:02/km) 130/154bpm [784b/km] 160/W 9.94/13.48kmph 15) 1km - 5:36(5:36/km) 126/137bpm [705b/km] 255/W 10.71/13.95kmph 16) 1km - 5:11(5:11/km) 123/133bpm [638b/km] 237/W 11.57/13.23kmph 17) 0.07km - 25(5:57/km) 115/116bpm [685b/km] 214/W 10.08/11.32kmph Add a comment
4.9mi,
51:57Run - Easy
With Kellen.
1) 1km - 7:13(7:13/km) 101/119bpm [729b/km] 194/W 8.31/11.08kmph 2) 1km - 7:56(7:56/km) 115/122bpm [912b/km] 237/W 7.56/10.17kmph 3) 1km - 7:03(7:03/km) 115/121bpm [811b/km] 227/W 8.51/9.81kmph 4) 1km - 6:27(6:27/km) 113/124bpm [729b/km] 229/W 9.3/10.38kmph 5) 1km - 6:10(6:10/km) 114/120bpm [703b/km] 225/W 9.73/10.98kmph 6) 1km - 5:58(5:58/km) 113/123bpm [674b/km] 220/W 10.05/12.59kmph 7) 1km - 5:20(5:20/km) 109/114bpm [582b/km] 214/W 11.25/12.63kmph 8) 0.95km - 5:50(6:09/km) 115/123bpm [707b/km] 244/W 9.76/11.54kmph Add a comment |
|
Thu 25th Apr
Apr 25
|
Fri 26th Apr
Apr 26
|
Sat 27th Apr
Apr 27
|
Sun 28th Apr
Apr 28
|
Mon 29th Apr
Apr 29
|
Tue 30th Apr
Apr 30
|
Wed 1st May
May 1
|
|
4.9mi,
51:21 Run - Easy
With Kellen. Tired legs.
1) 1km - 6:33(6:33/km) 109/121bpm [714b/km] 219/W 9.16/12.2kmph 2) 1km - 7:56(7:56/km) 122/132bpm [968b/km] 236/W 7.56/10.71kmph 3) 1km - 6:50(6:50/km) 121/130bpm [827b/km] 236/W 8.78/10.88kmph 4) 1km - 6:38(6:38/km) 119/129bpm [789b/km] 219/W 9.05/10.88kmph 5) 1km - 6:14(6:14/km) 121/127bpm [753b/km] 220/W 9.63/10.98kmph 6) 1km - 5:45(5:45/km) 122/132bpm [701b/km] 217/W 10.44/12.12kmph 7) 1km - 5:56(5:56/km) 114/126bpm [677b/km] 200/W 10.11/12.81kmph 8) 0.83km - 5:30(6:35/km) 115/126bpm [757b/km] 233/W 9.12/10.53kmph Add a comment |
9.2mi,
1:32:38 Run - Easy
With Kellen.
1) 1km - 8:16(8:16/km) 98/126bpm [811b/km] 181/W 7.26/12.63kmph 2) 1km - 7:36(7:36/km) 121/131bpm [920b/km] 252/W 7.89/10.38kmph 3) 1km - 6:30(6:30/km) 121/129bpm [786b/km] 238/W 9.23/10.75kmph 4) 1km - 6:34(6:34/km) 118/128bpm [776b/km] 223/W 9.14/11.15kmph 5) 1km - 5:32(5:32/km) 125/133bpm [692b/km] 230/W 10.84/12.24kmph 6) 1km - 5:35(5:35/km) 128/136bpm [715b/km] 247/W 10.75/11.69kmph 7) 1km - 5:26(5:26/km) 128/133bpm [695b/km] 249/W 11.04/12.12kmph 8) 1km - 6:29(6:29/km) 123/135bpm [797b/km] 223/W 9.26/13.48kmph 9) 1km - 6:26(6:26/km) 130/139bpm [835b/km] 265/W 9.33/12.59kmph 10) 1km - 7:00(7:00/km) 125/142bpm [875b/km] 233/W 8.57/10.44kmph 11) 1km - 6:12(6:12/km) 123/130bpm [763b/km] 242/W 9.68/11.08kmph 12) 1km - 5:21(5:21/km) 121/130bpm [647b/km] 249/W 11.21/12.41kmph 13) 1km - 5:25(5:25/km) 121/131bpm [655b/km] 227/W 11.08/12.2kmph 14) 1km - 5:18(5:18/km) 118/129bpm [625b/km] 214/W 11.32/14.63kmph 15) 0.81km - 4:58(6:06/km) 120/127bpm [733b/km] 252/W 9.84/11.47kmph Add a comment |
4.9mi,
50:51 Run - Easy
With Kellen, heavy legs.
1) 1km - 7:04(7:04/km) 112/131bpm [792b/km] 203/W 8.49/15.72kmph 2) 1km - 7:20(7:20/km) 128/135bpm [939b/km] 256/W 8.18/11.08kmph 3) 1km - 6:43(6:43/km) 123/130bpm [827b/km] 235/W 8.93/10.35kmph 4) 1km - 6:44(6:44/km) 121/132bpm [815b/km] 217/W 8.91/10.88kmph 5) 1km - 5:59(5:59/km) 122/128bpm [730b/km] 233/W 10.03/11.76kmph 6) 1km - 5:29(5:29/km) 120/129bpm [657b/km] 230/W 10.94/11.96kmph 7) 1km - 5:38(5:38/km) 115/123bpm [648b/km] 210/W 10.65/12.95kmph 8) 0.91km - 5:54(6:28/km) 116/125bpm [751b/km] 233/W 9.28/13.85kmph Add a comment
8mi,
59:17Run - Tempo
10k time trial on railway path, good - maybe aim for HR range 150-155? Higher seemed much harder.
1) 1.32km - 7:23(5:35/km) 127/145bpm [710b/km] 70cal 260/W 10.75/12.54kmph 2) 10.25km - 43:18(4:13/km) 152/157bpm [642b/km] 539cal 328/W 14.23/15.39kmph 3) 0.16km - 1:49(11:13/km) 133/154bpm [1492b/km] 19cal 182/W 5.35/14.75kmph 4) 1.19km - 6:47(5:43/km) 123/133bpm [703b/km] 61cal 232/W 10.49/11.92kmph Add a comment |
6.6mi,
1:06:50 Run - Easy
With Kellen.
1) 1km - 7:14(7:14/km) 105/126bpm [759b/km] 202/W 8.29/12.5kmph 2) 1km - 7:37(7:37/km) 119/135bpm [906b/km] 255/W 7.88/11.11kmph 3) 1km - 6:41(6:41/km) 118/123bpm [789b/km] 240/W 8.98/10.59kmph 4) 1km - 6:21(6:21/km) 118/127bpm [749b/km] 231/W 9.45/11.92kmph 5) 1km - 5:58(5:58/km) 121/126bpm [721b/km] 245/W 10.05/10.94kmph 6) 1km - 6:16(6:16/km) 116/123bpm [728b/km] 225/W 9.58/11.04kmph 7) 1km - 6:10(6:10/km) 116/127bpm [715b/km] 233/W 9.73/10.56kmph 8) 1km - 5:50(5:50/km) 118/129bpm [688b/km] 232/W 10.29/11.8kmph 9) 1km - 5:05(5:05/km) 114/126bpm [579b/km] 216/W 11.8/12.9kmph 10) 1km - 5:45(5:45/km) 111/120bpm [639b/km] 219/W 10.44/11.88kmph 11) 0.57km - 3:53(6:52/km) 112/122bpm [768b/km] 234/W 8.74/10.78kmph Add a comment |
5mi,
51:25 Run - Easy
1) 1km - 6:47(6:47/km) 100/120bpm [678b/km] 209/W 8.85/11.5kmph
2) 1km - 7:49(7:49/km) 116/126bpm [906b/km] 241/W 7.68/9.97kmph 3) 1km - 7:06(7:06/km) 116/123bpm [823b/km] 234/W 8.45/10.47kmph 4) 1km - 6:17(6:17/km) 114/123bpm [716b/km] 235/W 9.55/11.15kmph 5) 1km - 5:50(5:50/km) 115/124bpm [670b/km] 231/W 10.29/11.84kmph 6) 1km - 5:45(5:45/km) 112/123bpm [644b/km] 224/W 10.44/11.57kmph 7) 1km - 5:23(5:23/km) 108/124bpm [581b/km] 211/W 11.15/16kmph 8) 1km - 6:09(6:09/km) 113/122bpm [694b/km] 241/W 9.76/11.21kmph 9) 0.05km - 21(7:39/km) 114/115bpm [873b/km] 187/W 7.84/9.18kmph Add a comment |
8.1mi,
1:30:36 Run - Fartleks
With Kellen. Random bits of effort exploring area, inc up Deuchary Hill.
1) 13.08km - 1:30:31(6:55/km) 126/152bpm [872b/km] 842cal 242/W 8.68/14.63kmph 2) 0.01km - 5(11:47/km) 117/117bpm [1378b/km] 1cal 235/W 5.09/11.61kmph Add a comment |
10.2mi,
1:39:13 Run - Easy
With Kellen.
1) 1km - 6:29(6:29/km) 109/119bpm [706b/km] 228/W 9.26/13.95kmph 2) 1km - 6:18(6:18/km) 115/122bpm [724b/km] 255/W 9.53/11.5kmph 3) 1km - 6:27(6:27/km) 115/126bpm [742b/km] 262/W 9.3/12.04kmph 4) 1km - 5:59(5:59/km) 117/123bpm [700b/km] 241/W 10.03/11.8kmph 5) 1km - 5:56(5:56/km) 118/129bpm [700b/km] 249/W 10.11/12.24kmph 6) 1km - 6:01(6:01/km) 123/130bpm [740b/km] 266/W 9.97/12.5kmph 7) 1km - 5:57(5:57/km) 126/135bpm [749b/km] 265/W 10.08/11.15kmph 8) 1km - 5:58(5:58/km) 125/129bpm [745b/km] 258/W 10.05/11.04kmph 9) 1km - 8:57(8:57/km) 108/126bpm [967b/km] 159/W 6.7/14.12kmph 10) 1km - 5:02(5:02/km) 115/122bpm [579b/km] 241/W 11.92/12.33kmph 11) 1km - 5:10(5:10/km) 115/127bpm [595b/km] 249/W 11.61/12.59kmph 12) 1km - 5:53(5:53/km) 120/127bpm [707b/km] 249/W 10.2/11.73kmph 13) 1km - 6:00(6:00/km) 119/126bpm [714b/km] 238/W 10/12.95kmph 14) 1km - 5:45(5:45/km) 116/123bpm [667b/km] 233/W 10.44/12.63kmph 15) 1km - 5:24(5:24/km) 117/127bpm [632b/km] 244/W 11.11/12.04kmph 16) 1km - 5:31(5:31/km) 114/125bpm [628b/km] 235/W 10.88/12.12kmph 17) 0.45km - 2:27(5:24/km) 115/122bpm [620b/km] 234/W 11.11/11.5kmph Add a comment |
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Thu 2nd May
May 2
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Fri 3rd May
May 3
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Sat 4th May
May 4
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Sun 5th May
May 5
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Mon 6th May
May 6
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Tue 7th May
May 7
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Wed 8th May
May 8
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9mi,
1:29:15 Run - Easy
With Kellen.
1) 1km - 6:32(6:32/km) 113/126bpm [737b/km] 230/W 9.18/13.64kmph 2) 1km - 6:16(6:16/km) 120/130bpm [752b/km] 262/W 9.58/11.11kmph 3) 1km - 6:11(6:11/km) 119/132bpm [736b/km] 263/W 9.7/11.54kmph 4) 1km - 7:07(7:07/km) 123/130bpm [875b/km] 252/W 8.43/12kmph 5) 1km - 8:13(8:13/km) 131/136bpm [1077b/km] 248/W 7.3/8.31kmph 6) 1km - 5:24(5:24/km) 124/138bpm [670b/km] 222/W 11.11/12.41kmph 7) 1km - 6:06(6:06/km) 123/129bpm [750b/km] 243/W 9.84/10.98kmph 8) 1km - 6:07(6:07/km) 122/127bpm [747b/km] 230/W 9.81/11.04kmph 9) 1km - 6:07(6:07/km) 120/126bpm [734b/km] 235/W 9.81/11.01kmph 10) 1km - 6:17(6:17/km) 122/130bpm [767b/km] 217/W 9.55/12.68kmph 11) 1km - 4:58(4:58/km) 114/123bpm [566b/km] 217/W 12.08/15.32kmph 12) 1km - 6:26(6:26/km) 108/119bpm [695b/km] 208/W 9.33/13.64kmph 13) 1km - 5:25(5:25/km) 115/126bpm [622b/km] 253/W 11.08/12.41kmph 14) 1km - 5:14(5:14/km) 112/124bpm [586b/km] 235/W 11.47/12.59kmph 15) 0.55km - 2:52(5:13/km) 116/123bpm [605b/km] 261/W 11.5/12.29kmph Add a comment |
7.3mi,
1:15:59 Run - Tempo
With Kellen, effort up Deuchary Hill.
1) 1km - 5:53(5:53/km) 118/130bpm [694b/km] 262/W 10.2/13.14kmph 2) 1km - 6:03(6:03/km) 121/132bpm [733b/km] 256/W 9.92/11.69kmph 3) 1km - 6:02(6:02/km) 123/133bpm [741b/km] 278/W 9.94/13.53kmph 4) 1km - 6:24(6:24/km) 131/138bpm [837b/km] 282/W 9.37/11.18kmph 5) 1km - 6:57(6:57/km) 141/146bpm [980b/km] 289/W 8.63/10kmph 6) 1km - 12:34(12:34/km) 148/163bpm [1861b/km] 269/W 4.77/11.11kmph 7) 1km - 6:33(6:33/km) 129/142bpm [845b/km] 140/W 9.16/12.46kmph 8) 1km - 5:06(5:06/km) 119/125bpm [607b/km] 206/W 11.76/14.94kmph 9) 1km - 5:31(5:31/km) 117/122bpm [645b/km] 229/W 10.88/12.95kmph 10) 1km - 5:20(5:20/km) 116/126bpm [619b/km] 258/W 11.25/15kmph 11) 1km - 5:24(5:24/km) 114/126bpm [615b/km] 236/W 11.11/12.59kmph 12) 0.81km - 4:12(5:13/km) 118/124bpm [616b/km] 264/W 11.5/12.81kmph Add a comment |
18.7mi,
2:52:26 Run - Long Run
1) 1km - 6:29(6:29/km) 107/126bpm [693b/km] 206/W 9.26/11.36kmph
2) 1km - 7:29(7:29/km) 122/136bpm [913b/km] 256/W 8.02/11.43kmph 3) 1km - 5:49(5:49/km) 131/139bpm [762b/km] 265/W 10.31/11.88kmph 4) 1km - 5:34(5:34/km) 129/137bpm [719b/km] 280/W 10.78/11.92kmph 5) 1km - 5:28(5:28/km) 128/141bpm [700b/km] 264/W 10.98/12.12kmph 6) 1km - 5:22(5:22/km) 121/127bpm [649b/km] 228/W 11.18/13.48kmph 7) 1km - 5:27(5:27/km) 128/139bpm [697b/km] 250/W 11.01/12.37kmph 8) 1km - 5:31(5:31/km) 133/144bpm [733b/km] 260/W 10.88/12.63kmph 9) 1km - 5:22(5:22/km) 136/145bpm [729b/km] 285/W 11.18/12.59kmph 10) 1km - 5:48(5:48/km) 134/142bpm [778b/km] 270/W 10.35/15.65kmph 11) 1km - 5:38(5:38/km) 127/142bpm [715b/km] 238/W 10.65/12.81kmph 12) 1km - 6:20(6:20/km) 129/136bpm [817b/km] 268/W 9.48/10.78kmph 13) 1km - 6:39(6:39/km) 130/139bpm [863b/km] 267/W 9.02/12.37kmph 14) 1km - 6:21(6:21/km) 132/137bpm [838b/km] 271/W 9.45/11.36kmph 15) 1km - 5:23(5:23/km) 131/138bpm [706b/km] 264/W 11.15/12.2kmph 16) 1km - 5:54(5:54/km) 128/139bpm [754b/km] 253/W 10.17/12.95kmph 17) 1km - 6:13(6:13/km) 137/146bpm [851b/km] 265/W 9.65/12.04kmph 18) 1km - 6:03(6:03/km) 131/144bpm [793b/km] 230/W 9.92/12.24kmph 19) 1km - 5:31(5:31/km) 134/142bpm [740b/km] 252/W 10.88/11.61kmph 20) 1km - 5:24(5:24/km) 137/144bpm [739b/km] 270/W 11.11/12.33kmph 21) 1km - 4:46(4:46/km) 134/141bpm [639b/km] 264/W 12.59/13.38kmph 22) 1km - 4:21(4:21/km) 131/137bpm [569b/km] 251/W 13.79/14.4kmph 23) 1km - 4:39(4:39/km) 138/143bpm [641b/km] 271/W 12.9/13.79kmph 24) 1km - 6:28(6:28/km) 134/146bpm [867b/km] 266/W 9.28/12.41kmph 25) 1km - 5:39(5:39/km) 133/148bpm [752b/km] 236/W 10.62/11.8kmph 26) 1km - 6:19(6:19/km) 138/148bpm [873b/km] 261/W 9.5/12.46kmph 27) 1km - 5:59(5:59/km) 137/148bpm [819b/km] 244/W 10.03/11.01kmph 28) 1km - 5:05(5:05/km) 131/139bpm [665b/km] 233/W 11.8/12.86kmph 29) 1km - 5:00(5:00/km) 131/140bpm [655b/km] 228/W 12/17.39kmph 30) 1km - 5:48(5:48/km) 136/144bpm [788b/km] 256/W 10.35/11.57kmph 31) 0.1km - 39(6:22/km) 140/141bpm [892b/km] 217/W 9.42/9.65kmph Add a comment |
3.4mi,
39:29 Run - Easy
1) 1km - 7:06(7:06/km) 102/117bpm [725b/km] 195/W 8.45/11.29kmph
2) 1km - 8:36(8:36/km) 112/126bpm [964b/km] 226/W 6.98/9.94kmph 3) 1km - 7:14(7:14/km) 111/117bpm [804b/km] 220/W 8.29/10.29kmph 4) 1km - 6:39(6:39/km) 114/122bpm [759b/km] 175/W 9.02/16.59kmph 5) 1km - 6:25(6:25/km) 104/111bpm [667b/km] 195/W 9.35/10.98kmph 6) 0.49km - 3:27(7:06/km) 105/113bpm [745b/km] 223/W 8.45/10.08kmph Add a comment |
6.6mi,
1:09:02 Run - Easy
1) 1km - 7:02(7:02/km) 103/120bpm [724b/km] 192/W 8.53/11.21kmph
2) 1km - 8:07(8:07/km) 118/129bpm [958b/km] 229/W 7.39/9.73kmph 3) 1km - 7:08(7:08/km) 117/123bpm [835b/km] 221/W 8.41/10.26kmph 4) 1km - 6:20(6:20/km) 119/126bpm [754b/km] 232/W 9.48/10.94kmph 5) 1km - 6:25(6:25/km) 115/125bpm [738b/km] 221/W 9.35/10.47kmph 6) 1km - 6:46(6:46/km) 119/126bpm [806b/km] 215/W 8.87/10.71kmph 7) 1km - 5:55(5:55/km) 117/123bpm [693b/km] 228/W 10.14/10.84kmph 8) 1km - 6:27(6:27/km) 116/126bpm [749b/km] 218/W 9.3/11.25kmph 9) 1km - 5:15(5:15/km) 113/122bpm [593b/km] 216/W 11.43/12.46kmph 10) 1km - 5:54(5:54/km) 113/120bpm [667b/km] 214/W 10.17/12.68kmph 11) 0.54km - 3:42(6:52/km) 114/123bpm [783b/km] 228/W 8.74/10.29kmph Add a comment
0mi,
8:16Cross - Core
1 sets of 30s on, 15s off. Harder than I remember, out of shape.
Mountain climbers Hip Lifts - L, R Bird Dogs - L, R Iron mikes Shoulder taps Side plank - L, R Russian twists - 12kg Wobble board plank, arms extended 1) 0km - 8:12(0/km) 80/108bpm [INFb/km] 33cal 123/154rpm Add a comment |
5mi,
1:16:41 Run - Hill Work
Sweaty, bit overdressed.
4 x 2 min hard, 2 min recovery on lower slopes on Slackdhu. Finish with relaxed ascent to summit, descent via landslide. 1) 3.12km - 24:01(7:42/km) 135/158bpm [1040b/km] 250cal 253/W 7.79/14.94kmph 2) 0.12km - 2:01(16:29/km) 147/163bpm [2424b/km] 24cal 335/W 3.64/6.11kmph 3) 0.13km - 2:01(15:54/km) 138/162bpm [2193b/km] 22cal 116/W 3.77/14.75kmph 4) 0.13km - 2:01(16:05/km) 147/164bpm [2365b/km] 24cal 347/W 3.73/7.29kmph 5) 0.13km - 2:01(15:32/km) 139/164bpm [2159b/km] 22cal 113/W 3.86/9.58kmph 6) 0.12km - 2:01(16:48/km) 146/163bpm [2454b/km] 24cal 337/W 3.57/6.75kmph 7) 0.12km - 2:00(16:32/km) 140/164bpm [2314b/km] 22cal 117/W 3.63/10.31kmph 8) 0.13km - 2:01(15:54/km) 150/165bpm [2384b/km] 25cal 348/W 3.77/7.35kmph 9) 0.12km - 2:01(16:32/km) 138/164bpm [2281b/km] 22cal 137/W 3.63/9.35kmph 10) 3.99km - 36:32(9:10/km) 135/151bpm [1238b/km] 380cal 210/W 6.54/13.53kmph Add a comment
4.9mi,
53:45Run - Recovery Run
With Kellen.
1) 1km - 7:35(7:35/km) 98/119bpm [743b/km] 184/W 7.91/11.15kmph 2) 1km - 8:08(8:08/km) 114/121bpm [926b/km] 231/W 7.38/9.73kmph 3) 1km - 7:02(7:02/km) 113/121bpm [796b/km] 221/W 8.53/10.14kmph 4) 1km - 6:37(6:37/km) 112/120bpm [741b/km] 229/W 9.07/10.81kmph 5) 1km - 6:14(6:14/km) 113/119bpm [705b/km] 221/W 9.63/11.21kmph 6) 1km - 6:24(6:24/km) 111/123bpm [710b/km] 207/W 9.37/12.68kmph 7) 1km - 5:42(5:42/km) 108/116bpm [615b/km] 201/W 10.53/12.16kmph 8) 0.89km - 6:04(6:49/km) 112/122bpm [764b/km] 225/W 8.8/11.76kmph Add a comment |
10mi,
1:59:53 Run - Medium Long Run
Back attempting to run hills without slipping into Z3, miles off but at least not up in Z5 this time! Good run though, conditions getting dryer. Dumgoyne, Earls Seat, CK, Slackdhu.
1) 1km - 6:09(6:09/km) 128/141bpm [787b/km] 271/W 9.76/10.88kmph 2) 1km - 5:19(5:19/km) 129/139bpm [686b/km] 270/W 11.29/12.33kmph 3) 1km - 9:05(9:05/km) 138/149bpm [1254b/km] 273/W 6.61/10.68kmph 4) 1km - 7:46(7:46/km) 142/148bpm [1102b/km] 233/W 7.73/11.57kmph 5) 1km - 11:53(11:53/km) 150/161bpm [1783b/km] 281/W 5.05/13.9kmph 6) 1km - 10:21(10:21/km) 144/152bpm [1491b/km] 267/W 5.8/8.49kmph 7) 1km - 7:55(7:55/km) 142/156bpm [1125b/km] 238/W 7.58/12.68kmph 8) 1km - 8:15(8:15/km) 140/150bpm [1154b/km] 249/W 7.27/9.97kmph 9) 1km - 6:42(6:42/km) 141/148bpm [944b/km] 191/W 8.96/11.92kmph 10) 1km - 8:17(8:17/km) 146/162bpm [1209b/km] 215/W 7.24/12.59kmph 11) 1km - 6:23(6:23/km) 140/162bpm [893b/km] 201/W 9.4/13.53kmph 12) 1km - 7:21(7:21/km) 146/159bpm [1072b/km] 215/W 8.16/11.84kmph 13) 1km - 5:26(5:26/km) 133/142bpm [723b/km] 194/W 11.04/16.98kmph 14) 1km - 6:21(6:21/km) 124/136bpm [787b/km] 159/W 9.45/12kmph 15) 1km - 6:42(6:42/km) 125/133bpm [838b/km] 208/W 8.96/11.29kmph 16) 1km - 5:37(5:37/km) 124/132bpm [696b/km] 218/W 10.68/11.92kmph 17) 0.06km - 22(5:53/km) 122/123bpm [717b/km] 210/W 10.2/11.08kmph Add a comment
4.7mi,
51:11Run - Easy
With Kellen.
1) 1km - 7:00(7:00/km) 105/117bpm [736b/km] 204/W 8.57/11.73kmph 2) 1km - 8:18(8:18/km) 118/129bpm [980b/km] 232/W 7.23/9.89kmph 3) 1km - 7:06(7:06/km) 117/124bpm [831b/km] 228/W 8.45/10kmph 4) 1km - 6:39(6:39/km) 116/123bpm [772b/km] 219/W 9.02/11.47kmph 5) 1km - 5:58(5:58/km) 117/124bpm [698b/km] 231/W 10.05/11.54kmph 6) 1km - 6:34(6:34/km) 120/127bpm [787b/km] 184/W 9.14/12kmph 7) 1km - 5:51(5:51/km) 115/123bpm [673b/km] 209/W 10.26/10.98kmph 8) 0.55km - 3:44(6:44/km) 120/129bpm [809b/km] 230/W 8.91/10.91kmph Add a comment
0mi,
40:00Cross - Strength
3x15 calf raises
3x10 arabesque 3x10 single leg squat 3x30s wall sit 3x30s iso split squat each leg Add a comment |
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Thu 9th May
May 9
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Fri 10th May
May 10
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Sat 11th May
May 11
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Sun 12th May
May 12
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Mon 13th May
May 13
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Tue 14th May
May 14
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Wed 15th May
May 15
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0mi,
26:11 Cross - Yoga
1) 0km - 26:11(0/km)
Some random YouTube video from Train Like A Ballerina - actually pretty good, less ponderous than Adrienne Add a comment
4.9mi,
55:35Run - Recovery Run
With Kellen. Heavy legs, walk breaks when HR too high.
1) 1km - 7:13(7:13/km) 101/113bpm [728b/km] 189/W 8.31/14.34kmph 2) 1km - 8:35(8:35/km) 112/123bpm [961b/km] 221/W 6.99/9.78kmph 3) 1km - 7:33(7:33/km) 114/125bpm [860b/km] 213/W 7.95/9.65kmph 4) 1km - 6:56(6:56/km) 113/122bpm [784b/km] 213/W 8.65/9.73kmph 5) 1km - 6:58(6:58/km) 112/123bpm [781b/km] 205/W 8.61/11.43kmph 6) 1km - 6:01(6:01/km) 111/122bpm [668b/km] 209/W 9.97/11.08kmph 7) 1km - 5:59(5:59/km) 106/116bpm [635b/km] 189/W 10.03/11.29kmph 8) 0.92km - 6:20(6:53/km) 110/119bpm [758b/km] 214/W 8.72/10.05kmph Add a comment |
9.2mi,
1:39:56 Run - Easy
With Kellen.
1) 1km - 8:01(8:01/km) 101/118bpm [810b/km] 186/W 7.48/11.8kmph 2) 1km - 7:57(7:57/km) 117/124bpm [930b/km] 234/W 7.55/10.14kmph 3) 1km - 7:08(7:08/km) 115/126bpm [820b/km] 219/W 8.41/10.17kmph 4) 1km - 6:57(6:57/km) 114/123bpm [793b/km] 208/W 8.63/10.71kmph 5) 1km - 6:05(6:05/km) 119/127bpm [723b/km] 210/W 9.86/11.69kmph 6) 1km - 6:24(6:24/km) 117/126bpm [749b/km] 217/W 9.37/10.91kmph 7) 1km - 6:27(6:27/km) 116/123bpm [749b/km] 216/W 9.3/11.47kmph 8) 1km - 6:12(6:12/km) 118/126bpm [731b/km] 226/W 9.68/10.81kmph 9) 1km - 7:14(7:14/km) 120/132bpm [868b/km] 227/W 8.29/11.47kmph 10) 1km - 7:40(7:40/km) 119/133bpm [913b/km] 216/W 7.83/9.78kmph 11) 1km - 7:46(7:46/km) 113/127bpm [877b/km] 191/W 7.73/11.08kmph 12) 1km - 5:56(5:56/km) 118/126bpm [700b/km] 227/W 10.11/11.69kmph 13) 1km - 5:39(5:39/km) 116/126bpm [656b/km] 213/W 10.62/11.69kmph 14) 1km - 5:28(5:28/km) 117/127bpm [640b/km] 212/W 10.98/12.95kmph 15) 0.74km - 5:02(6:50/km) 119/129bpm [813b/km] 225/W 8.78/10.59kmph Add a comment
0mi,
17:31Cross - Core
2 sets of 30s on, 15s off. 60s between sets.
Mountain climbers Hip Lifts - L, R Bird Dogs - L, R Iron mikes Shoulder taps Side plank - L, R Russian twists - 12kg Wobble board plank, arms extended, +25s second time round 1) 0km - 17:31(0/km) 80/114bpm [INFb/km] 70cal 117/147rpm Add a comment |
4.9mi,
53:53 Run - Easy
With Kellen.
1) 1km - 7:27(7:27/km) 106/122bpm [790b/km] 186/W 8.05/10.65kmph 2) 1km - 8:29(8:29/km) 118/127bpm [1001b/km] 223/W 7.07/9.58kmph 3) 1km - 7:10(7:10/km) 116/125bpm [830b/km] 219/W 8.37/9.94kmph 4) 1km - 6:33(6:33/km) 116/123bpm [759b/km] 229/W 9.16/10.59kmph 5) 1km - 6:23(6:23/km) 116/125bpm [741b/km] 220/W 9.4/10.71kmph 6) 1km - 5:48(5:48/km) 112/124bpm [649b/km] 218/W 10.35/12.63kmph 7) 1km - 5:30(5:30/km) 109/117bpm [600b/km] 206/W 10.91/12.41kmph 8) 0.91km - 6:34(7:15/km) 111/124bpm [805b/km] 207/W 8.28/11.36kmph Add a comment
9.4mi,
1:21:48Run - Intervals
20 mins, 2x3x(4 min hard, 90s walk, 30s jog), with 10 min jog in between. Tough, but happy enough with run.
1) 3.57km - 20:00(5:36/km) 124/141bpm [694b/km] 184cal 254/W 10.71/13.38kmph 2) 0.97km - 4:00(4:07/km) 150/157bpm [617b/km] 49cal 337/W 14.58/16.74kmph 3) 0.23km - 2:00(8:36/km) 121/151bpm [1041b/km] 18cal 172/W 6.98/13.85kmph 4) 0.96km - 4:00(4:09/km) 152/158bpm [630b/km] 50cal 334/W 14.46/15.65kmph 5) 0.23km - 2:00(8:35/km) 126/155bpm [1081b/km] 19cal 176/W 6.99/13.95kmph 6) 0.99km - 4:00(4:03/km) 153/160bpm [620b/km] 50cal 330/W 14.81/15.25kmph 7) 0.23km - 2:00(8:44/km) 123/155bpm [1073b/km] 18cal 176/W 6.87/14.46kmph 8) 1.71km - 10:00(5:52/km) 123/127bpm [721b/km] 90cal 237/W 10.23/11.08kmph 9) 0.99km - 4:00(4:02/km) 154/161bpm [621b/km] 51cal 340/W 14.88/15.93kmph 10) 0.22km - 2:00(8:54/km) 130/161bpm [1156b/km] 20cal 171/W 6.74/14.75kmph 11) 0.95km - 4:00(4:13/km) 153/159bpm [645b/km] 50cal 321/W 14.23/14.28kmph 12) 0.24km - 2:00(8:24/km) 125/156bpm [1050b/km] 19cal 177/W 7.14/13.64kmph 13) 0.95km - 4:00(4:12/km) 155/160bpm [651b/km] 51cal 330/W 14.28/14.58kmph 14) 0.23km - 2:00(8:49/km) 127/158bpm [1120b/km] 19cal 168/W 6.8/14.4kmph 15) 2.63km - 15:48(6:00/km) 122/136bpm [732b/km] 141cal 227/W 10/11.18kmph Add a comment |
0mi,
26:37 Cross - Strength
3x15 calf raises
3x10 arabesque 3x10 single leg squat 3x30s wall sit 3x30s iso split squat each leg Add a comment
15.8mi,
3:33:16Run - Long Run
4-5 miles with Kellen, some faffage back at home, then Slackdhu, Dumbreck, Earls Seat, Dumgoyne, Dumfoyn. Lots of hiking.
1) 1km - 6:53(6:53/km) 109/123bpm [751b/km] 198/W 8.72/11.01kmph 2) 1km - 7:58(7:58/km) 120/132bpm [956b/km] 235/W 7.53/10.98kmph 3) 1km - 8:10(8:10/km) 126/137bpm [1030b/km] 230/W 7.35/10.03kmph 4) 1km - 7:00(7:00/km) 121/130bpm [846b/km] 193/W 8.57/11.01kmph 5) 1km - 6:17(6:17/km) 115/125bpm [723b/km] 228/W 9.55/10.23kmph 6) 1km - 6:19(6:19/km) 116/129bpm [732b/km] 199/W 9.5/11.47kmph 7) 1km - 5:34(5:34/km) 110/122bpm [612b/km] 205/W 10.78/12.12kmph 8) 1km - 8:23(8:23/km) 105/120bpm [881b/km] 176/W 7.16/10.56kmph 9) 1km - 7:24(7:24/km) 114/129bpm [843b/km] 227/W 8.11/10.17kmph 10) 1km - 5:58(5:58/km) 118/126bpm [703b/km] 245/W 10.05/10.98kmph 11) 1km - 11:49(11:49/km) 122/133bpm [1442b/km] 226/W 5.08/9.86kmph 12) 1km - 17:50(17:50/km) 127/138bpm [2265b/km] 228/W 3.37/9.28kmph 13) 1km - 7:17(7:17/km) 127/139bpm [925b/km] 207/W 8.24/11.65kmph 14) 1km - 12:08(12:08/km) 125/136bpm [1516b/km] 185/W 4.95/16.9kmph 15) 1km - 7:46(7:46/km) 125/138bpm [971b/km] 194/W 7.73/11.29kmph 16) 1km - 8:21(8:21/km) 122/136bpm [1019b/km] 188/W 7.19/10.71kmph 17) 1km - 11:10(11:10/km) 122/135bpm [1363b/km] 183/W 5.37/13.19kmph 18) 1km - 6:51(6:51/km) 129/139bpm [883b/km] 202/W 8.76/12.86kmph 19) 1km - 8:54(8:54/km) 127/139bpm [1130b/km] 209/W 6.74/13.19kmph 20) 1km - 5:07(5:07/km) 120/127bpm [614b/km] 178/W 11.73/15.65kmph 21) 1km - 15:14(15:14/km) 124/148bpm [1889b/km] 166/W 3.94/12.41kmph 22) 1km - 10:04(10:04/km) 131/146bpm [1319b/km] 204/W 5.96/14.63kmph 23) 1km - 6:16(6:16/km) 119/129bpm [746b/km] 142/W 9.58/12.72kmph 24) 1km - 6:24(6:24/km) 125/135bpm [799b/km] 215/W 9.37/11.47kmph 25) 1km - 5:30(5:30/km) 130/135bpm [716b/km] 240/W 10.91/12.9kmph 26) 0.48km - 2:39(5:30/km) 127/135bpm [698b/km] 236/W 10.91/12.9kmph Add a comment |
4.9mi,
53:52 Run - Recovery Run
1) 1km - 7:41(7:41/km) 103/116bpm [792b/km] 192/W 7.81/11.11kmph
2) 1km - 8:14(8:14/km) 112/121bpm [922b/km] 227/W 7.29/12.9kmph 3) 1km - 7:15(7:15/km) 112/122bpm [811b/km] 216/W 8.28/10.11kmph 4) 1km - 6:36(6:36/km) 111/119bpm [732b/km] 224/W 9.09/10.2kmph 5) 1km - 6:30(6:30/km) 111/126bpm [722b/km] 209/W 9.23/10.75kmph 6) 1km - 6:00(6:00/km) 110/123bpm [660b/km] 215/W 10/11.32kmph 7) 1km - 5:28(5:28/km) 109/117bpm [596b/km] 206/W 10.98/12.16kmph 8) 0.92km - 6:08(6:39/km) 110/119bpm [732b/km] 220/W 9.02/10.59kmph Add a comment |
6.6mi,
1:09:33 Run - Easy
1) 1.42km - 10:39(7:30/km) 116/155bpm [869b/km] 88cal 199/W 8/15.72kmph
2) 9.19km - 58:54(6:25/km) 119/133bpm [763b/km] 502cal 222/W 9.35/12.04kmph Add a comment |
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