Nellers

M50 Essex

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STATUS Is normal eh?

Races
140
Miles
11531
Miles
479
Miles
11051
Miles
172
WAVA
69.92%
200m
32
400m
1:14
800m
2:53
Mile
6:02
5k
21:00
5M
36:31
10k
44:06
Half
1:36:32
Mara
3:56:17

About Me
One's personal space is a right! - Worf, son of Mogh Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? For a new runner: Slow down. You're almost certainly running too fast. Training is not racing.

Recent Blogs
Rinse and repeat (but different)	6th May
So what CAN I do?	23rd Apr
The First Hurdle	Apr 2024
Enough is plenty	Mar 2024
And we go again......	Mar 2024

My parkrun
No parkrun selected

Recent Training
13th May	Row Indoor SS	6.6mi	48:00
12th May	Mobility	0mi	22:30
12th May	Pool	1.2mi	44:00
11th May	Mobility	0mi	20:59
11th May	Row Indoor SS	6.5mi	48:00

12 Month Benchmarks	Run	Bike
Mile	7:40	2:24
5k	26:27	9:41
5mi	43:22	15:50
10k	54:17	20:24

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 932 Cross 932 Run 124 Swim 124 Walk 62

Recent Threads
OTDIFH
LIVE Eurovision chat thread!
Connections (Only Connect fans)
FOOTBALL
FishEveryone: the Fetchland swimming wire
Indoor Rowing

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Followers (62)

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

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2021	2023	PB	WB
200m	2				32 69.92	35 64.38								32 4:17/mi	69.92
400m	9	1:20 57.30	1:18 59.21	1:20 58.13	1:14 63.29	1:20 58.96				1:21 59.89				1:14 4:58/mi	63.29
800m	6		3:04 57.81	2:59 59.96	2:53 62.61				3:00 62.39	2:53 65.48		3:14 60.45		2:53 5:48/mi	65.48
1mi	15	6:25 61.60	6:17 63.36	6:09 65.21	6:04 66.59	6:04 67.09	6:24 64.07		6:31 63.88	6:02 69.52	6:29 64.69	7:10 60.37		6:02 6:02/mi	69.52
3km	1		13:40 57.78											13:40 7:20/mi	57.78
5km	54	23:21 57.53	22:55 59.05	37:43 36.14	21:19 64.43	21:18 64.97	22:39 61.10	21:44 64.16	23:16 60.85	21:00 67.94	21:59 64.91		24:48 60.35	21:00 6:46/mi	67.94
5mi	2		41:51 52.49	36:31 60.62										36:31 7:18/mi	60.62
10km	16	49:53 54.53	45:43 59.93	45:02 61.31	44:52 62.03	45:49 61.23				44:06 65.71				44:06 7:06/mi	65.71
13.1mi	24	1:55:22 51.48	1:41:25 58.96	1:36:32 62.41	1:39:13 61.22	1:39:21 61.64	1:46:53 57.30		1:48:47 57.72	1:39:12 63.83	2:05:49 50.33			1:36:32 7:22/mi	63.83
15mi	2		2:22:52 48.02	2:08:30 53.75										2:08:30 8:34/mi	53.75
26.2km	1		2:22:37 52.51											2:22:37 8:46/mi	52.51
26.2mi	2			3:56:17 53.46		4:18:20 49.70								3:56:17 9:01/mi	53.46

2023		Result	WAVA	Distance
12 Aug	Abbey Park parkrun SB	24:48	60.35	5km
24 Jun	South Woodham Ferrers parkrun	28:31	52.48	5km
25 Feb	Leicester Victoria parkrun	30:54	48.04	5km
2021		Result	WAVA	Distance
11 Dec	Fetch December Mile (Cambridge) SB	7:10	60.37	1mi
11 Dec	Jingle 800m Crackerfest SB	3:14	60.45	800m
2018		Result	WAVA	Distance
25 Mar	Colchester Half Marathon	2:14:51	46.96	13.1mi
24 Feb	Big Fetch Mile - Bedford SB	6:29	64.69	1mi
4 Feb	Great Bentley Half Marathon SB	2:05:49	50.33	13.1mi
1 Jan	Southend parkrun SB	21:59	64.90	5km
2017		Result	WAVA	Distance
26 Dec	Crown to Crown 5k	23:28	60.80	5km
23 Dec	Maldon Prom parkrun	22:00	64.86	5km
16 Dec	Hockley Woods parkrun	23:06	61.77	5km
2 Dec	The Turkeys' Escape and Evasion 800m SB	2:53	65.48	800m
2 Dec	Jingle Mile Ep VI: The Return of the Fetchi PB	6:02	69.52	1mi
2 Dec	The Hurtbox of Crackers 400m	1:21	59.89	400m
19 Nov	St Neots Riverside Half Marathon SB	1:39:12	63.83	13.1mi
11 Nov	Southend parkrun PB	21:00	67.94	5km
28 Oct	Braunstone parkrun	21:42	65.75	5km
21 Oct	Southend parkrun	21:53	65.20	5km
15 Oct	Leicester Half Marathon	1:42:56	61.51	13.1mi
1 Oct	Southend 10k PB	44:06	65.71	10km
2 Sep	The Big Fetch Mile - Derby - 400m SB	1:21	59.89	400m
2 Sep	Braunstone parkrun	24:08	59.12	5km
2 Sep	Big Fetch Mile - Derby	6:11	67.83	1mi
26 Aug	Braunstone parkrun	22:25	63.65	5km
19 Aug	Hockley Woods parkrun	23:21	61.11	5km
12 Aug	Pride 10k	45:23	63.85	10km
29 Jul	Hockley Woods parkrun	23:37	60.42	5km
22 Jul	Southend parkrun	21:33	66.21	5km
15 Jul	Hockley Woods parkrun	24:04	59.29	5km
9 Jul	Southend Half Marathon	1:48:11	58.53	13.1mi
1 Jul	Cambridge parkrun	23:06	61.77	5km
1 Jul	Big Fetch Mile - Bedford	6:16	66.93	1mi
12 Mar	Colchester Half Marathon	1:43:57	60.40	13.1mi
5 Mar	Cambridge Half Marathon	1:45:25	59.56	13.1mi
5 Feb	Great Bentley Half Marathon	1:42:48	61.07	13.1mi
1 Jan	Southend parkrun	22:12	63.78	5km
2016		Result	WAVA	Distance
26 Dec	Crown to Crown 5k	24:46	57.17	5km
10 Dec	Jingle Mile V: The Final Front Ear SB	6:31	63.88	1mi
10 Dec	The Turkeys' Escape and Evasion 800m SB	3:00	62.39	800m
26 Nov	Maldon Prom parkrun SB	23:16	60.85	5km
20 Nov	St Neots Riverside Half Marathon SB	1:48:47	57.72	13.1mi
12 Nov	Maldon Prom parkrun	44:56	31.51	5km
22 Oct	Hadleigh parkrun	27:28	51.55	5km
10 Sep	Maldon Prom parkrun	25:34	55.38	5km
2015		Result	WAVA	Distance
21 Mar	Hockley Woods parkrun	24:19	57.34	5km
14 Mar	Southend parkrun SB	21:44	64.16	5km
14 Feb	Hockley Woods parkrun	24:50	56.15	5km
7 Feb	Chelmsford Central parkrun	27:04	51.51	5km
24 Jan	Valentines parkrun	22:26	62.15	5km
1 Jan	Southend parkrun	22:59	60.67	5km
2014		Result	WAVA	Distance
26 Dec	Crown to Crown 5k	25:01	55.74	5km
6 Dec	Hurtbox of Crackers 400m		0.00	400m
6 Dec	The Broken Bauble 800m of Doom		0.00	800m
6 Dec	Jingle Mile III: The Search for Speed SB	6:24	64.07	1mi
16 Nov	St Neots Riverside Half Marathon	1:48:20	57.00	13.1mi
16 Mar	Colchester Half Marathon SB	1:46:53	57.30	13.1mi
1 Jan	Southend parkrun SB	22:39	61.10	5km
2013		Result	WAVA	Distance
26 Dec	Crown to Crown 5k	28:46	48.10	5km
14 Dec	Hurtbox of Crackers 400m		0.00	400m
14 Dec	Jingle Mile 2: The Christmas Wreath of Khan SB	6:04	67.09	1mi
17 Nov	St Neots Riverside Half Marathon SB	1:39:21	61.64	13.1mi
19 Oct	Southend parkrun SB	21:18	64.97	5km
6 Oct	Southend 10k Classic SB	45:49	61.23	10km
31 Aug	Regimental Sergeant Major Patrick Harper's Chosen Men 200m SB	35	64.38	200m
31 Aug	Obadiah Hakeswill Hurtbox 400m SB	1:20	58.96	400m
31 Aug	Lieutenant Colonel Richard Sharpe Memorial South Essex Mile	6:24	63.59	1mi
31 Aug	Miss Jane Gibbons Desertion Dash 100 metres Race	15	69.80	100m
10 Aug	Southend parkrun No 45	22:03	62.76	5km
13 Jul	Southend parkrun No 41	22:39	61.10	5km
29 Jun	Southend parkrun	23:24	59.14	5km
14 Apr	Brighton Marathon SB	4:18:20	49.70	26.2mi
6 Apr	Colchester Parkrun 5km		0.00	5km
16 Mar	Southend parkrun	22:48	60.24	5km
1 Jan	Southend parkrun	21:57	62.57	5km
2012		Result	WAVA	Distance
22 Dec	Braunstone Parkrun Leicester	21:43	63.24	5km
15 Dec	Southend parkrun	22:22	61.41	5km
1 Dec	Neller's Trophy 200m Delusion PB	32	69.92	200m
1 Dec	The Mince Pie Purgatorial 800m PB	2:53	62.61	800m
1 Dec	The Jingle Mile SB	6:04	66.59	1mi
1 Dec	The Hurtbox of Crackers 400m PB	1:14	63.29	400m
1 Dec	The Tinsel Insole Insanity 100m	14	74.27	100m
18 Nov	St Neots Riverside Half Marathon	2:59:00	33.93	13.1mi
17 Nov	Southend parkrun	25:37	53.62	5km
10 Nov	Southend parkrun	26:00	52.83	5km
13 Oct	Southend parkrun SB	21:19	64.43	5km
7 Oct	Royal Parks Half Marathon SB	1:39:13	61.22	13.1mi
15 Sep	London Pride Run 10k SB	44:52	62.03	10km
8 Sep	Summery Execution Insanity 100m	15	69.32	100m
8 Sep	Summer Hurtbox 400m	1:16	61.63	400m
8 Sep	Busway Purgatory Marathon Talk Magic Mile Time Trial	6:09	65.69	1mi
28 Jul	Valentines Parkrun	21:40	63.39	5km
15 Jul	TGT Brentwood 10k (postponed)		0.00	10km
30 Jun	Valentines Parkrun	22:20	61.50	5km
10 Jun	Southend Half Marathon	1:42:19	59.36	13.1mi
13 May	Colchester 10km	47:05	59.11	10km
2011		Result	WAVA	Distance
26 Dec	Crown to Crown 5k Race SB	37:43	36.14	5km
20 Nov	St Neots Riverside Half Marathon	1:43:27	58.24	13.1mi
9 Oct	Royal Parks Half Marathon	1:40:02	60.23	13.1mi
2 Oct	Southend Classic 10k	46:32	59.34	10km
20 Aug	London Pride Run 10k SB	45:02	61.31	10km
29 Jul	Worstead Festival 5 PB	36:31	60.62	5mi
17 Jul	TGT Brentwood 10k	45:53	60.18	10km
16 Jul	East Angular Book of Common Hurtbox 400m SB	1:20	58.13	400m
16 Jul	East Angular King James Mile SB	6:09	65.21	1mi
16 Jul	Apocrypha and Satanic Verses Purgatorial 800m SB	2:59	59.96	800m
26 Jun	Horndon-on-the-hill 10k		0.00	10km
12 Jun	Southend Half Marathon PB	1:36:32	62.41	13.1mi
8 May	Halstead & Essex Marathon PB	3:56:17	53.46	26.2mi
19 Feb	Braunstone Parkrun Leicester	21:02	64.34	5km
6 Feb	Great Bentley Half Marathon	2:02:32	48.80	13.1mi
23 Jan	Benfleet 15 PB	2:08:30	53.75	15mi
2010		Result	WAVA	Distance
10 Oct	Leicester Half Marathon SB	1:41:25	58.96	13.1mi
3 Oct	Southend Classic 10K SB	45:43	59.93	10km
12 Sep	Canvey Island Rotary 10k	46:27	58.98	10km
1 Sep	Crown to Crown 5K SB	22:55	59.05	5km
11 Aug	Crown to Crown 5K	23:00	58.83	5km
21 Jul	Skylarks 3k PB	13:40	57.78	3km
18 Jul	TGT Brentwood 10K	47:31	57.66	10km
14 Jul	Crown to Crown 5K	27:30	49.21	5km
13 Jun	Southend Half Marathon	1:43:43	57.65	13.1mi
9 Jun	Crown to Crown 5K	27:51	48.59	5km
5 Jun	Fetch Everyone West Essex/East London Hard Bstrds 100m	14	73.26	100m
5 Jun	Fetch Everyone West Essex/East London Hard Bstrds 800m SB	3:04	57.81	800m
5 Jun	Fetch Everyone West Essex/East London Hard Bstrds 400m SB	1:18	59.21	400m
5 Jun	Fetch Everyone West Essex/East London Hard Bstrds Mile SB	6:17	63.36	1mi
12 May	Crown to Crown 5k	24:00	56.38	5km
9 May	Bluebell 5 SB	41:51	52.49	5mi
11 Apr	Paddock Wood Half Marathon	1:47:32	55.23	13.1mi
14 Mar	Kilomathon - England PB	2:22:37	52.51	26.2km
8 Feb	The Fetch Fez: Hats for Haiti		0.00	3mi
7 Feb	Great Bentley Half Marathon	1:49:07	54.43	13.1mi
24 Jan	Benfleet 15 SB	2:22:52	48.02	15mi
2009		Result	WAVA	Distance
12 Dec	Cambridge and All Angles Mile SB	6:25	61.60	1mi
12 Dec	400m Adventide Hurtbox SB	1:20	57.30	400m
1 Dec	Festive Fetch Five	29:40	43.66	3mi
11 Oct	Royal Parks Half Marathon SB	1:55:22	51.48	13.1mi
4 Oct	Southend Classic 10k SB	49:53	54.53	10km
19 Sep	Fetch Sarfend 400m PB	1:20	57.30	0.4km
19 Sep	Fetch Sarfend 100m	15	67.88	0.1km
19 Sep	Fetch Sarfend Mile	6:43	58.85	1mi
22 Aug	Big Fun Run Leicester SB	23:21	57.53	5km
15 Aug	London Pride Run 10k	52:20	51.98	10km
19 Jul	TGT Brentwood 10K	54:34	49.85	10km
28 Jun	Horndon Feast & Fayre 10K	58:09	46.78	10km
14 Jun	sherunsheruns Bluewater 10K	1:01:26	44.28	10km
28 Mar	tommys baby shorne 5k	26:41	49.98	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	1	3	6	3	2	0	0	0	0	0	0	0	14
2024	10.2	15.1	16.1	20.7	6.3	0	0	0	0	0	0	0	68.4
2024	0	1	10	2	0	0	0	0	0	0	0	0	13
2024	69	111	98	124	23	0	0	0	0	0	0	0	425
2023	5	7	2	4	6	2	1	8	10	1	5	8	59
2023	0	0	0	0	0	0	0	0	0	0	0	5.9	5.9
2023	19	20	4	0	12	28	30	39	42	44	47	31	314
2023	83	73	10	43	190	212	168	74	33	34	46	40	1006
2022	0	0	6	7	6	0	3	1	0	3	3	2	30
2022	0	0	0	0	0	0	1.2	1	0	0	0	0	2.2
2022	0	0	0	0	0	0	0	0	0	8	7	4	19
2022	50	20	108	229	219	95	80	116	98	26	9	29	1079
2021	0	9	5	2	2	0	0	1	3	1	0	0	23
2021	10	9	10	17	25	20	8	27	27	30	35	18	237
2021	37	0	0	43	0	17	0	0	0	0	0	0	97
2020	0	0	0	0	0	0	1	4	0	1	5	1	11
2020	0	0	0	0	9	26	29	32	18	22	27	9	173
2020	40	0	0	58	247	201	120	196	96	0	39	41	1038
2019	1	0	2	0	0	0	0	0	2	2	3	0	10
2019	4	7	2	0	0	0	0	0	0	2	31	27	73
2019	0	0	0	16	25	20	25	81	25	0	0	0	193
2018	0	0	0	0	3	3	0	0	3	1	4	6	19
2018	2.1	4.1	2.6	13.7	10.5	5.4	0	12.6	1.5	0	0	0	52.5
2018	26	99	43	0	0	0	0	0	0	3	1	2	174
2018	0	51	78	0	16	11	23	75	36	0	19	10	318
2017	0	0	0	0	0	0	0	0	0	0	0	2	2
2017	1.3	3.4	6.9	2.5	0.6	7.1	7.1	3.8	5.7	6.3	5.4	3.4	53.6
2017	118	59	119	89	60	143	133	160	154	150	111	108	1405
2017	171	47	160	71	38	177	25	20	0	0	0	0	709
2016	31	14	32	63	47	55	6	22	97	136	86	135	724
2016	311	305	304	243	300	497	459	247	256	179	26	133	3261
2015	0	0	0	0	0	0	0	0	0	1	1	0	2
2015	136	101	110	14	0	38	76	111	142	122	1	5	856
2015	11	71	0	0	0	3	43	83	142	111	310	234	1006
2014	8.2	0	4.4	0	0	0	0	0	0	0	0	0	12.6
2014	157	51	130	5	17	75	92	137	130	144	70	108	1116
2014	0	0	10	0	7	156	212	249	70	0	0	0	705
2013	6.6	1.5	8	2.2	0	6.6	8.9	12.6	9.1	5.3	0	3.6	64.4
2013	154	55	220	69	0	87	112	136	134	151	130	106	1354
2013	26	0	11	0	0	98	132	172	108	12	15	0	575
2012	0	1	0	5.2	8.8	6.4	5.4	10.1	7.7	7.7	5.4	3.7	61.3
2012	170	150	39	97	125	111	146	120	135	91	153	183	1522
2012	0	0	0	26	72	75	77	86	94	17	59	46	553
2011	0	0	0	0	0	0	0	0.6	0	0	0	0	0.6
2011	160	151	176	132	101	122	134	128	136	92	158	150	1642
2010	6.3	10.6	12.4	6.5	10.6	4.9	6.8	4	0	0	0	0	62
2010	95	86	84	118	120	100	89	120	109	118	139	77	1256
2010	0	0	0	0	0	0	42	0	0	0	0	0	42
2009	0	0	0	0	7.3	13.9	13.2	9.4	14.4	9.4	17	11.4	96
2009	22	34	51	56	40	43	63	68	91	30	70	82	651
2009	0	0	24	0	0	0	20	0	0	0	0	0	45

Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
0mi, 13:08 Cross - Mobility 1) 0km - 13:08(0/km) 80/99bpm [INFb/km] 51cal 60/60rpm Add a comment 1.1mi, 38:13 Swim - Pool 1) 0.15km - 3:00(20:02/km) 36cal 27/rpm 3/3.37kmph 2) 0km - 7(0/km) 3) 0.15km - 3:00(20:01/km) 36cal 26/rpm 3/3.41kmph 4) 0km - 10(0/km) 5) 0.15km - 2:58(19:45/km) 36cal 28/rpm 3.04/3.47kmph 6) 0km - 5(0/km) 7) 0.15km - 2:55(19:26/km) 36cal 28/rpm 3.09/3.29kmph 8) 0km - 12(0/km) 9) 0.05km - 1:00(19:54/km) 12cal 28/rpm 3.02/3.33kmph 10) 0km - 2:10(0/km) 11) 0.2km - 3:53(19:26/km) 48cal 28/rpm 3.09/3.24kmph 12) 0km - 24(0/km) 13) 0.15km - 3:01(20:07/km) 36cal 28/rpm 2.98/3.34kmph 14) 0km - 1:00(0/km) 15) 0.7km - 14:20(20:29/km) 168cal 28/rpm 2.93/3.34kmph Add a comment	0mi, 17:12 Cross - Mobility 1) 0km - 17:12(0/km) 74/123bpm [INFb/km] 53cal 60/60rpm Add a comment	1.3mi, 42:35 Swim - Pool Tried out Katie’s “Goldilocks” session. I was surprised when the watch said I was done. 1) 0.4km - 7:38(19:05/km) 96cal 27/rpm 3.14/3.66kmph 2) 0km - 41(0/km) 3) 0.05km - 48(16:06/km) 12cal 29/rpm 3.73/4.47kmph 4) 0km - 21(0/km) 5) 0.05km - 53(17:31/km) 12cal 29/rpm 3.43/3.96kmph 6) 0.1km - 1:59(19:49/km) 24cal 26/rpm 3.03/3.64kmph 7) 0km - 11(0/km) 8) 0.1km - 1:53(18:46/km) 24cal 28/rpm 3.2/3.47kmph 9) 0.2km - 3:48(19:02/km) 48cal 28/rpm 3.15/3.56kmph 10) 0km - 20(0/km) 11) 0.1km - 1:43(17:06/km) 24cal 31/rpm 3.51/3.69kmph 12) 0km - 10(0/km) 13) 0.1km - 1:56(19:23/km) 24cal 27/rpm 3.1/3.69kmph 14) 0.3km - 5:40(18:53/km) 72cal 30/rpm 3.18/3.52kmph 15) 0km - 27(0/km) 16) 0.1km - 1:51(18:32/km) 24cal 30/rpm 3.24/3.34kmph 17) 0km - 11(0/km) 18) 0.1km - 1:51(18:32/km) 24cal 29/rpm 3.24/3.33kmph 19) 0.4km - 7:41(19:12/km) 96cal 30/rpm 3.12/3.6kmph 20) 0km - 40(0/km) 21) 0.1km - 1:54(18:57/km) 24cal 31/rpm 3.16/3.32kmph Add a comment	1.2mi, 42:02 Swim - Pool Double pyramid. A bit busy but a double lane so plenty of overtaking space. Fastest average for this session yet. 1) 0.3km - 5:42(18:59/km) 72cal 28/rpm 3.16/3.51kmph 2) 0km - 1:27(0/km) 3) 0.1km - 1:40(16:37/km) 24cal 30/rpm 3.61/4.05kmph 4) 0km - 11(0/km) 5) 0.15km - 2:36(17:19/km) 36cal 30/rpm 3.46/3.58kmph 6) 0km - 15(0/km) 7) 0.2km - 3:32(17:38/km) 48cal 30/rpm 3.4/3.65kmph 8) 0km - 20(0/km) 9) 0.15km - 2:37(17:24/km) 36cal 31/rpm 3.45/3.7kmph 10) 0km - 15(0/km) 11) 0.1km - 1:45(17:25/km) 24cal 30/rpm 3.45/4.07kmph 12) 0km - 10(0/km) 13) 0.1km - 1:58(19:39/km) 24cal 26/rpm 3.05/3.19kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:40(16:36/km) 24cal 31/rpm 3.61/4.34kmph 16) 0km - 10(0/km) 17) 0.15km - 2:34(17:10/km) 36cal 32/rpm 3.5/4.5kmph 18) 0km - 16(0/km) 19) 0.2km - 3:37(18:05/km) 48cal 30/rpm 3.32/3.88kmph 20) 0km - 20(0/km) 21) 0.15km - 2:49(18:47/km) 36cal 31/rpm 3.2/3.44kmph 22) 0km - 16(0/km) 23) 0.1km - 1:40(16:41/km) 24cal 32/rpm 3.6/4.06kmph 24) 0km - 11(0/km) 25) 0.1km - 2:02(20:17/km) 24cal 26/rpm 2.96/3.39kmph 26) 0km - 1:00(0/km) 27) 0.1km - 2:00(19:58/km) 24cal 27/rpm 3.01/3.26kmph Add a comment 0mi, 9:03 Cross - Mobility 1) 0km - 9:03(0/km) 62/86bpm [INFb/km] 19cal 60/60rpm Add a comment	8.7mi, 35:01 Bike - Exercise Bike 1) 0km - 35:01(0/km) 133/144bpm [INFb/km] 446cal Add a comment 0mi, 20:22 Cross - Mobility 1) 0km - 20:22(0/km) 73/101bpm [INFb/km] 59cal 60/61rpm Add a comment 0mi, 17:23 Cross - Mobility 1) 0km - 17:23(0/km) 84/104bpm [INFb/km] 77cal 59/61rpm Add a comment 0mi, 19:44 Cross - Mobility 1) 0km - 19:44(0/km) 72/100bpm [INFb/km] 56cal 60/61rpm Add a comment	11.8mi, 47:31 Bike - Exercise Bike CTXC original 45 minute session 1) 0km - 10:42(0/km) 120/136bpm [INFb/km] 115cal 2) 0km - 34:24(0/km) 145/155bpm [INFb/km] 495cal 3) 0km - 2:25(0/km) 128/133bpm [INFb/km] 20cal Add a comment 0mi, 20:40 Cross - Mobility 1) 0km - 20:40(0/km) 75/114bpm [INFb/km] 67cal 60/61rpm Add a comment 0mi, 21:08 Cross - Mobility 1) 0km - 21:08(0/km) 82/110bpm [INFb/km] 87cal 60/60rpm Add a comment 1.3mi, 43:48 Swim - Pool Goldilocks. A bit of traffic and a few hold ups in the narrow lane. 1) 0.4km - 7:39(19:07/km) 96cal 28/rpm 3.14/3.54kmph 2) 0km - 36(0/km) 3) 0.05km - 50(16:41/km) 12cal 31/rpm 3.6/3.88kmph 4) 0km - 20(0/km) 5) 0.05km - 1:12(24:00/km) 12cal 32/rpm 3.53/3.81kmph 6) 0.1km - 2:11(21:49/km) 24cal 31/rpm 3.4/3.6kmph 7) 0km - 10(0/km) 8) 0.1km - 1:50(18:17/km) 24cal 30/rpm 3.28/3.67kmph 9) 0.2km - 3:54(19:32/km) 48cal 29/rpm 3.07/3.44kmph 10) 0km - 21(0/km) 11) 0.1km - 1:45(17:34/km) 24cal 31/rpm 3.42/3.79kmph 12) 0km - 11(0/km) 13) 0.1km - 2:00(19:55/km) 24cal 29/rpm 3.01/3.26kmph 14) 0.3km - 5:44(19:06/km) 72cal 30/rpm 3.14/3.65kmph 15) 0km - 35(0/km) 16) 0.1km - 1:52(18:41/km) 24cal 29/rpm 3.21/3.51kmph 17) 0km - 11(0/km) 18) 0.1km - 1:58(19:40/km) 24cal 29/rpm 3.05/3.39kmph 19) 0.4km - 7:49(19:32/km) 96cal 30/rpm 3.07/3.26kmph 20) 0km - 41(0/km) 21) 0.1km - 2:01(20:06/km) 24cal 27/rpm 2.98/3.12kmph Add a comment	0mi, 19:10 Cross - Mobility 1) 0km - 19:10(0/km) 88/112bpm [INFb/km] 95cal 60/60rpm Add a comment 13.7mi, 55:01 Bike - Exercise Bike 1) 0km - 55:01(0/km) 137/147bpm [INFb/km] 731cal Add a comment 1.2mi, 41:46 Swim - Pool Double Pyramid 1) 0.3km - 5:39(18:49/km) 72cal 28/rpm 3.19/3.68kmph 2) 0km - 30(0/km) 3) 0.1km - 1:44(17:21/km) 24cal 29/rpm 3.46/3.84kmph 4) 0km - 11(0/km) 5) 0.15km - 2:45(18:23/km) 36cal 29/rpm 3.27/3.68kmph 6) 0km - 16(0/km) 7) 0.2km - 3:31(17:34/km) 48cal 30/rpm 3.42/5.16kmph 8) 0km - 20(0/km) 9) 0.15km - 2:42(17:57/km) 36cal 30/rpm 3.34/3.64kmph 10) 0km - 15(0/km) 11) 0.1km - 1:49(18:12/km) 24cal 30/rpm 3.3/3.7kmph 12) 0km - 11(0/km) 13) 0.1km - 2:07(21:06/km) 24cal 25/rpm 2.84/3.33kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:43(17:15/km) 24cal 30/rpm 3.48/3.55kmph 16) 0km - 11(0/km) 17) 0.15km - 2:43(18:10/km) 36cal 30/rpm 3.3/3.6kmph 18) 0km - 16(0/km) 19) 0.2km - 3:44(18:40/km) 48cal 30/rpm 3.21/3.71kmph 20) 0km - 20(0/km) 21) 0.15km - 2:49(18:47/km) 36cal 30/rpm 3.19/3.39kmph 22) 0km - 16(0/km) 23) 0.1km - 1:51(18:31/km) 24cal 30/rpm 3.24/3.45kmph 24) 0km - 11(0/km) 25) 0.1km - 2:06(21:00/km) 24cal 26/rpm 2.86/3.1kmph 26) 0km - 33(0/km) 27) 0.1km - 2:02(20:22/km) 24cal 27/rpm 2.95/3.17kmph 28) 0km - 1(0/km) 24th Apr 2024, 9:26am Sushi wrote: Nice swimbling 24th Apr 2024, 9:35am Nellers wrote: Thanks. 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
12.4mi, 50:01 Bike - Exercise Bike 1) 0km - 5:16(0/km) 113/129bpm [INFb/km] 49cal 2) 0km - 44:45(0/km) 142/153bpm [INFb/km] 613cal Add a comment 0mi, 20:19 Cross - Mobility 1) 0km - 20:19(0/km) 78/100bpm [INFb/km] 74cal 60/60rpm Add a comment 1.4mi, 45:47 Swim - Pool 200-300-400-500-400-300-200 1) 0.2km - 3:45(18:43/km) 48cal 28/rpm 3.21/3.52kmph 2) 0km - 21(0/km) 3) 0.3km - 5:43(19:03/km) 72cal 28/rpm 3.15/3.41kmph 4) 0km - 12(0/km) 5) 0.4km - 7:30(18:44/km) 96cal 29/rpm 3.2/3.49kmph 6) 0km - 13(0/km) 7) 0.5km - 9:31(19:02/km) 120cal 29/rpm 3.15/3.44kmph 8) 0km - 36(0/km) 9) 0.4km - 7:40(19:10/km) 96cal 30/rpm 3.13/3.43kmph 10) 0km - 20(0/km) 11) 0.3km - 5:46(19:13/km) 72cal 31/rpm 3.12/3.43kmph 12) 0km - 21(0/km) 13) 0.2km - 3:50(19:12/km) 48cal 30/rpm 3.12/3.36kmph 25th Apr 2024, 8:22am GregP wrote: gl Add a comment	0mi, 11:51 Cross - Meditation 1) 0km - 11:51(0/km) 82/94bpm [INFb/km] 49cal 60/60rpm Add a comment 0mi, 20:56 Cross - Mobility 1) 0km - 20:56(0/km) 89/120bpm [INFb/km] 107cal 60/60rpm Add a comment 17.4mi, 1:10:00 Bike - Exercise Bike 1) 0km - 1:10:00(0/km) 133/144bpm [INFb/km] 826cal Add a comment 0mi, 21:32 Cross - Mobility 1) 0km - 21:32(0/km) 74/103bpm [INFb/km] 65cal 60/62rpm Add a comment	1.3mi, 47:38 Swim - Pool Beginners speed work 1) 0.2km - 3:45(18:47/km) 48cal 27/rpm 3.2/3.32kmph 2) 0km - 19(0/km) 3) 0.05km - 55(18:26/km) 12cal 27/rpm 3.25/3.72kmph 4) 0km - 20(0/km) 5) 0.05km - 49(16:28/km) 12cal 29/rpm 3.64/4.22kmph 6) 0km - 21(0/km) 7) 0.05km - 48(15:58/km) 12cal 30/rpm 3.76/4.22kmph 8) 0km - 20(0/km) 9) 0.05km - 43(14:12/km) 12cal 34/rpm 4.23/4.84kmph 10) 0km - 20(0/km) 11) 0.1km - 1:56(19:15/km) 24cal 27/rpm 3.12/3.29kmph 12) 0km - 20(0/km) 13) 0.05km - 53(17:48/km) 12cal 29/rpm 3.37/3.5kmph 14) 0km - 21(0/km) 15) 0.05km - 55(18:10/km) 12cal 29/rpm 3.3/3.54kmph 16) 0km - 20(0/km) 17) 0.05km - 52(17:20/km) 12cal 29/rpm 3.46/4.08kmph 18) 0km - 20(0/km) 19) 0.05km - 52(17:24/km) 12cal 30/rpm 3.45/3.74kmph 20) 0km - 21(0/km) 21) 0.05km - 52(17:28/km) 12cal 27/rpm 3.43/3.63kmph 22) 0km - 21(0/km) 23) 0.05km - 52(17:11/km) 12cal 28/rpm 3.49/3.88kmph 24) 0km - 20(0/km) 25) 0.05km - 52(17:25/km) 12cal 30/rpm 3.45/3.84kmph 26) 0km - 21(0/km) 27) 0.05km - 52(17:12/km) 12cal 29/rpm 3.49/3.89kmph 28) 0km - 20(0/km) 29) 0.1km - 1:52(18:37/km) 24cal 28/rpm 3.22/3.27kmph 30) 0km - 30(0/km) 31) 0.05km - 49(16:29/km) 12cal 27/rpm 3.64/3.88kmph 32) 0km - 21(0/km) 33) 0.05km - 51(16:55/km) 12cal 30/rpm 3.55/3.65kmph 34) 0km - 20(0/km) 35) 0.05km - 51(17:04/km) 12cal 30/rpm 3.52/3.54kmph 36) 0km - 21(0/km) 37) 0.05km - 52(17:28/km) 12cal 27/rpm 3.43/3.45kmph 38) 0km - 21(0/km) 39) 0.05km - 57(19:01/km) 12cal 26/rpm 3.15/3.45kmph 40) 0km - 21(0/km) 41) 0.05km - 52(17:24/km) 12cal 29/rpm 3.45/3.56kmph 42) 0km - 21(0/km) 43) 0.05km - 50(16:36/km) 12cal 29/rpm 3.61/3.74kmph 44) 0km - 20(0/km) 45) 0.05km - 51(17:00/km) 12cal 28/rpm 3.53/3.69kmph 46) 0km - 31(0/km) 47) 0.1km - 1:42(17:04/km) 24cal 29/rpm 3.51/3.89kmph 48) 0km - 21(0/km) 49) 0.1km - 1:43(17:05/km) 24cal 29/rpm 3.51/4.12kmph 50) 0km - 20(0/km) 51) 0.1km - 1:40(16:43/km) 24cal 30/rpm 3.59/4.25kmph 52) 0km - 21(0/km) 53) 0.1km - 1:43(17:06/km) 24cal 30/rpm 3.51/4.05kmph 54) 0km - 20(0/km) 55) 0.1km - 1:55(19:11/km) 24cal 28/rpm 3.13/3.38kmph 56) 0km - 31(0/km) 57) 0.2km - 4:10(20:51/km) 48cal 26/rpm 2.88/3.25kmph Add a comment 0mi, 20:17 Cross - Mobility 1) 0km - 20:17(0/km) 70/109bpm [INFb/km] 53cal 59/61rpm Add a comment	0.6mi, 10:55 Walk - General 1) 1km - 10:52(10:52/km) 102/109bpm [1109b/km] 85cal 58/64rpm 5.52/6.72kmph 2) 0.01km - 3(7:44/km) 104/104bpm [804b/km] 60/60rpm 7.77/5.75kmph Add a comment 1.6mi, 54:43 Swim - Pool Ascending pyramid 1) 0.3km - 5:45(19:10/km) 72cal 28/rpm 3.13/3.46kmph 2) 0km - 1:00(0/km) 3) 0.4km - 7:30(18:44/km) 96cal 29/rpm 3.2/3.65kmph 4) 0km - 40(0/km) 5) 0.3km - 5:31(18:24/km) 72cal 29/rpm 3.26/3.56kmph 6) 0km - 31(0/km) 7) 0.3km - 5:27(18:10/km) 72cal 29/rpm 3.3/3.64kmph 8) 0km - 1:00(0/km) 9) 0.2km - 3:38(18:11/km) 48cal 29/rpm 3.3/3.57kmph 10) 0km - 21(0/km) 11) 0.2km - 3:38(18:08/km) 48cal 29/rpm 3.31/3.55kmph 12) 0km - 20(0/km) 13) 0.2km - 3:40(18:21/km) 48cal 29/rpm 3.27/3.7kmph 14) 0km - 1:01(0/km) 15) 0.1km - 1:46(17:44/km) 24cal 29/rpm 3.38/3.59kmph 16) 0km - 11(0/km) 17) 0.1km - 1:50(18:22/km) 24cal 29/rpm 3.27/3.49kmph 18) 0km - 11(0/km) 19) 0.1km - 1:49(18:09/km) 24cal 29/rpm 3.3/3.57kmph 20) 0km - 10(0/km) 21) 0.1km - 1:51(18:29/km) 24cal 29/rpm 3.25/3.45kmph 22) 0km - 1:00(0/km) 23) 0.3km - 5:52(19:34/km) 72cal 28/rpm 3.07/3.24kmph Add a comment 0mi, 19:35 Cross - Mobility 1) 0km - 19:35(0/km) 75/93bpm [INFb/km] 61cal 60/60rpm Add a comment	0mi, 22:47 Cross - Mobility 1) 0km - 22:47(0/km) 77/96bpm [INFb/km] 77cal 60/60rpm Add a comment 1.4mi, 10:08 Cross - Row Indoor Gen First test row after break due to Sciatica Session aim: no more than 10 minutes at r20, stop if anything hurts Achievements: Stopped at 10 minutes despite feeling good and feeling enthusiastic. Held the rate at 20 and was surprised by how low my HR stayed at that rate. 1) 2.25km - 10:08(4:30/km) 132cal 29th Apr 2024, 5:53pm sallykate wrote: 😀💪 29th Apr 2024, 6:20pm Cats Whiskers wrote: :-) Add a comment 0mi, 22:31 Cross - Mobility 1) 0km - 22:31(0/km) 76/104bpm [INFb/km] 76cal 60/60rpm Add a comment 13.7mi, 55:01 Bike - Exercise Bike 1) 0km - 55:01(0/km) 136/144bpm [INFb/km] 711cal Add a comment	1.1mi, 36:42 Swim - Pool Feeling the struggle a bit this morning and nearly binned this off. Once I was in I just wanted to get through the minimum mile as easily as possible. Slow and plodding but done. 1) 0.4km - 7:59(19:57/km) 96cal 27/rpm 3.01/3.17kmph 2) 0km - 9(0/km) 3) 1.4km - 28:34(20:24/km) 336cal 27/rpm 2.94/3.65kmph Add a comment	-
Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
0mi, 2:12 Cross - Rowing - Indoor 1) 0km - 2:12(0/km) 131/143bpm [INFb/km] 26cal Add a comment 3.1mi, 22:01 Cross - Row Indoor SS UT2: 5km @ r20 Session aim: Simply to row 2km and hold the rate with no back issues Achievements: 5km rowed. Rate held. No back issues. Pace was fine. HR was a little more elevated that I'd have liked. 1) 5km - 22:01(4:24/km) 300cal Add a comment 0mi, 20:04 Cross - Mobility 1) 0km - 20:04(0/km) 69/92bpm [INFb/km] 51cal 60/60rpm Add a comment 1.1mi, 17:54 Walk - General 1) 1km - 11:16(11:16/km) 95/105bpm [1070b/km] 72cal 60/67rpm 5.33/7.15kmph 2) 0.7km - 6:38(9:31/km) 114/120bpm [1084b/km] 65cal 58/61rpm 6.31/6.65kmph Add a comment	0.7mi, 10:31 Walk - General 1) 1km - 9:56(9:56/km) 110/122bpm [1093b/km] 95cal 60/64rpm 6.04/7.35kmph 2) 0.06km - 34(9:48/km) 112/113bpm [1097b/km] 5cal 60/62rpm 6.13/6.52kmph Add a comment 0mi, 21:37 Cross - Mobility 1) 0km - 21:37(0/km) 83/113bpm [INFb/km] 95cal 60/61rpm Add a comment 4.3mi, 32:00 Cross - Row Indoor SS UT2: 2 x 15 min @ r20/ 1 min rest Session aim: stay below the rate cap for the full time without any back pain Achievements: Apart from a couple of blips kept the rate down and back seems fine 1) 3.42km - 15:00(4:23/km) 208cal 2) 0.04km - 1:00(24:20/km) 5cal 3) 3.45km - 15:00(4:21/km) 211cal 4) 0.08km - 1:00(13:05/km) 5cal 4th May 2024, 7:44am Cats Whiskers wrote: Happy to hear this. Add a comment 11.8mi, 47:31 Bike - Exercise Bike 1) 0km - 47:31(0/km) 140/160bpm [INFb/km] 654cal Add a comment	1.1mi, 35:02 Swim - Pool Goldilocks (without the warm up) 1) 0km - 1(0/km) 2) 0km - 1(0/km) 3) 0km - 10(0/km) 4) 0.05km - 52(17:12/km) 12cal 28/rpm 3.49/3.5kmph 5) 0km - 21(0/km) 6) 0.05km - 52(17:14/km) 12cal 30/rpm 3.48/3.62kmph 7) 0km - 21(0/km) 8) 0.1km - 1:39(16:27/km) 24cal 32/rpm 3.65/4.29kmph 9) 0km - 10(0/km) 10) 0.1km - 1:43(17:08/km) 24cal 31/rpm 3.5/3.99kmph 11) 0km - 20(0/km) 12) 0.2km - 3:42(18:32/km) 48cal 30/rpm 3.24/3.48kmph 13) 0km - 21(0/km) 14) 0km - 0(0/km) 15) 0km - 20(0/km) 16) 0.3km - 5:41(18:55/km) 72cal 30/rpm 3.17/3.66kmph 17) 0km - 30(0/km) 18) 0.1km - 1:48(18:00/km) 24cal 30/rpm 3.33/3.56kmph 19) 0km - 11(0/km) 20) 0.1km - 1:52(18:43/km) 24cal 30/rpm 3.2/3.38kmph 21) 0km - 21(0/km) 22) 0km - 0(0/km) Add a comment 0.3mi, 8:58 Swim - Pool 400m as a warmup for Goldilocks, but watch glitched during the rest after. 1) 0.45km - 8:51(19:41/km) 108cal 26/rpm 3.05/3.54kmph 2) 0km - 6(0/km) 3) 0km - 0(NAN:00:00/km) Add a comment	1.2mi, 43:43 Swim - Pool Double pyramid. Taking it steady. 1) 0.3km - 5:46(19:12/km) 72cal 28/rpm 3.12/3.48kmph 2) 0km - 49(0/km) 3) 0.1km - 1:47(17:48/km) 24cal 30/rpm 3.37/3.7kmph 4) 0km - 10(0/km) 5) 0.15km - 2:37(17:28/km) 36cal 30/rpm 3.43/3.62kmph 6) 0km - 16(0/km) 7) 0.2km - 3:43(18:33/km) 48cal 30/rpm 3.23/3.49kmph 8) 0km - 20(0/km) 9) 0.15km - 2:46(18:24/km) 36cal 29/rpm 3.26/3.61kmph 10) 0km - 15(0/km) 11) 0.1km - 1:48(17:56/km) 24cal 30/rpm 3.34/3.59kmph 12) 0km - 10(0/km) 13) 0.1km - 3:04(30:42/km) 24cal 27/rpm 3.07/3.45kmph 14) 0km - 1:01(0/km) 15) 0.1km - 1:47(17:55/km) 24cal 30/rpm 3.35/3.56kmph 16) 0km - 10(0/km) 17) 0.15km - 2:46(18:25/km) 36cal 30/rpm 3.26/3.45kmph 18) 0km - 15(0/km) 19) 0.2km - 3:43(18:35/km) 48cal 30/rpm 3.23/3.56kmph 20) 0km - 21(0/km) 21) 0.15km - 2:48(18:39/km) 36cal 29/rpm 3.21/3.53kmph 22) 0km - 15(0/km) 23) 0.1km - 1:48(17:55/km) 24cal 31/rpm 3.35/3.74kmph 24) 0km - 10(0/km) 25) 0.1km - 2:05(20:53/km) 24cal 26/rpm 2.87/3.16kmph 26) 0km - 1:01(0/km) 27) 0.1km - 2:01(20:15/km) 24cal 27/rpm 2.96/3.21kmph Add a comment	11.2mi, 45:01 Bike - Exercise Bike 1) 0km - 45:01(0/km) 136/145bpm [INFb/km] 588cal Add a comment 0.3mi, 2:01 Cross - Row Indoor Gen Post-session faffage 1) 0.42km - 2:01(4:48/km) 23cal Add a comment 4.2mi, 30:00 Cross - Row Indoor SS UT2: 30 min @ r20 Session aim: Stay under the rate cap, no back pain, good stroke length Achievements: No back pain, ave r19 1) 6.76km - 30:00(4:26/km) 402cal Add a comment 0.7mi, 5:03 Cross - Row Indoor Gen WU 1) 1.12km - 5:03(4:30/km) 65cal Add a comment	5.9mi, 44:00 Cross - Row Indoor SS UT2: 4 x 10 min @ r20/ 1 min rest Session aim: accumulate the time, manage the rate cap, no back pain. Achievements: Hit all 3 but a bit wobbly on rate a couple of times. Also royal flush progressive splits. 1) 2.27km - 10:00(4:24/km) 137cal 2) 0.11km - 1:00(9:05/km) 6cal 3) 2.28km - 10:00(4:24/km) 138cal 4) 0.09km - 1:00(11:38/km) 5cal 5) 2.28km - 10:00(4:23/km) 138cal 6) 0.08km - 1:00(12:06/km) 5cal 7) 2.31km - 10:00(4:20/km) 142cal 8) 0.06km - 1:00(16:08/km) 5cal Add a comment 0mi, 20:30 Cross - Mobility 1) 0km - 20:30(0/km) 80/119bpm [INFb/km] 82cal 60/64rpm Add a comment 0.4mi, 13:48 Swim - Pool 1) 0.7km - 13:48(19:42/km) 168cal 29/rpm 3.05/3.41kmph Add a comment 0.1mi, 1:36 Swim - Pool 1) 0.1km - 1:36(16:03/km) 24cal 33/rpm 3.74/4.18kmph Add a comment 0.8mi, 25:04 Swim - Pool 1) 0.1km - 1:51(18:33/km) 24cal 28/rpm 3.23/3.56kmph 2) 0km - 6(0/km) 3) 0.35km - 6:48(19:24/km) 84cal 27/rpm 3.09/3.57kmph 4) 0km - 19(0/km) 5) 0.35km - 6:42(19:08/km) 84cal 28/rpm 3.14/3.69kmph 6) 0km - 27(0/km) 7) 0.15km - 2:47(18:36/km) 36cal 28/rpm 3.23/3.51kmph 8) 0km - 1:08(0/km) 9) 0.1km - 1:47(17:52/km) 24cal 29/rpm 3.36/3.7kmph 10) 0km - 10(0/km) 11) 0.15km - 2:57(19:38/km) 36cal 29/rpm 3.06/3.21kmph 12) 0km - 2(0/km) Add a comment	0mi, 12:27 Cross - Meditation Headspace daily 1) 0km - 12:27(0/km) 69/82bpm [INFb/km] 31cal 60/60rpm Add a comment 0mi, 20:08 Cross - Mobility 1) 0km - 20:08(0/km) 69/92bpm [INFb/km] 53cal 60/60rpm Add a comment
Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15
5.9mi, 42:00 Cross - Row Indoor SS UT2: 2 x 20 min @ r20/ 1 min rest Session aim: Hold the rate cap, keep remembering to sit up! Achievements: Saw a lot more r19 on the monitor than r21! Pace is starting to come back at this rate. Felt a bit more power in my drive phase tonight. 1) 4.58km - 20:00(4:22/km) 279cal 2) 0.1km - 1:00(9:40/km) 6cal 3) 4.64km - 20:00(4:18/km) 286cal 4) 0.15km - 1:00(6:33/km) 8cal Add a comment 0mi, 21:17 Cross - Mobility 1) 0km - 21:17(0/km) 77/108bpm [INFb/km] 76cal 60/60rpm Add a comment 1.2mi, 42:10 Swim - Pool Double Pyramid. Felt good but wasn't really pushing too hard. Quicker on the second pyramid than the first. Not sure if that's a sign that I'm improving my endurance or that I was taking it too easy early on. 1) 0.3km - 5:50(19:26/km) 72cal 27/rpm 3.09/3.67kmph 2) 0km - 1:07(0/km) 3) 0.1km - 1:45(17:30/km) 24cal 29/rpm 3.43/4.01kmph 4) 0km - 10(0/km) 5) 0.15km - 2:47(18:30/km) 36cal 27/rpm 3.24/3.82kmph 6) 0km - 15(0/km) 7) 0.2km - 3:40(18:20/km) 48cal 29/rpm 3.27/3.68kmph 8) 0km - 20(0/km) 9) 0.15km - 2:41(17:56/km) 36cal 30/rpm 3.34/3.79kmph 10) 0km - 16(0/km) 11) 0.1km - 1:48(17:59/km) 24cal 28/rpm 3.34/3.88kmph 12) 0km - 10(0/km) 13) 0.1km - 2:01(20:06/km) 24cal 27/rpm 2.98/3.32kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:43(17:08/km) 24cal 30/rpm 3.5/3.87kmph 16) 0km - 10(0/km) 17) 0.15km - 2:41(17:54/km) 36cal 31/rpm 3.35/3.68kmph 18) 0km - 16(0/km) 19) 0.2km - 3:36(17:59/km) 48cal 31/rpm 3.34/3.9kmph 20) 0km - 20(0/km) 21) 0.15km - 2:41(17:52/km) 36cal 31/rpm 3.36/3.81kmph 22) 0km - 15(0/km) 23) 0.1km - 1:46(17:42/km) 24cal 32/rpm 3.39/4.01kmph 24) 0km - 11(0/km) 25) 0.1km - 2:07(21:10/km) 24cal 26/rpm 2.83/3.1kmph 26) 0km - 34(0/km) 27) 0.1km - 2:00(20:03/km) 24cal 27/rpm 2.99/3.46kmph Add a comment	4.3mi, 30:00 Cross - Row Indoor SS UT1/2: 30 minutes @ r20 Session aim: to better the split form last week (2:10.9). Achievement: hit 2:09.8 at r20 Set this up as r20 and to be a UT2. 30.3C in the shed and maybe that was why my HR was so high. I didn't feel like I was working too hard but I was almost entirely in UT1 HR zone, and tipped into Threshold at one stage. 1) 6.93km - 30:00(4:20/km) 423cal Add a comment 0.7mi, 5:08 Cross - Row Indoor Gen WU 1) 1.15km - 5:08(4:27/km) 68cal Add a comment 0mi, 21:47 Cross - Mobility 1) 0km - 21:47(0/km) 73/102bpm [INFb/km] 67cal 59/60rpm Add a comment	0mi, 20:59 Cross - Mobility 1) 0km - 20:59(0/km) 83/111bpm [INFb/km] 89cal 60/60rpm Add a comment 6.5mi, 48:00 Cross - Row Indoor SS UT1/2: 3 x 15 min @ r20/ 1 min rest Session aim: accumulate more than 10k distance and keep the rate below 20 Achievements: 10.5k and the first 2 pieces were at r19 average Pace and rate very much UT2 but HR was higher than I'd have liked. Basically into UT1 pretty much the whole time once I'd warmed up. I think after 2 sessions like this I've just got to accept that it's a fitness issue, not the heat. Patience and persistence. 1) 3.42km - 15:00(4:23/km) 207cal 2) 0.04km - 1:00(25:38/km) 5cal 3) 3.43km - 15:00(4:22/km) 208cal 4) 0.03km - 1:00(31:27/km) 5cal 5) 3.45km - 15:00(4:21/km) 211cal 6) 0.11km - 1:00(9:20/km) 6cal Add a comment	0mi, 22:30 Cross - Mobility 1) 0km - 22:30(0/km) 84/113bpm [INFb/km] 100cal 60/63rpm Add a comment 1.2mi, 44:00 Swim - Pool Just breaking up the 2k to get it done. 1) 0.1km - 1:51(18:33/km) 24cal 27/rpm 3.24/3.55kmph 2) 0km - 33(0/km) 3) 0.2km - 3:50(19:11/km) 48cal 27/rpm 3.13/3.65kmph 4) 0km - 21(0/km) 5) 0.3km - 5:45(19:10/km) 72cal 28/rpm 3.13/3.53kmph 6) 0km - 2:39(0/km) 7) 0.4km - 7:37(19:04/km) 96cal 28/rpm 3.15/3.51kmph 8) 0km - 40(0/km) 9) 0.4km - 7:45(19:21/km) 96cal 28/rpm 3.1/3.31kmph 10) 0km - 28(0/km) 11) 0.3km - 5:44(19:07/km) 72cal 28/rpm 3.14/3.38kmph 12) 0km - 43(0/km) 13) 0.2km - 3:47(18:54/km) 48cal 29/rpm 3.18/3.5kmph 14) 0km - 23(0/km) 15) 0.1km - 1:54(19:02/km) 24cal 29/rpm 3.15/3.41kmph Add a comment	6.6mi, 48:00 Cross - Row Indoor SS UT2: 3 x 15 min @ r20/ 1 min rest Session Aim: hold the rate down, get past the 10k total work, clear my head a bit! Achievements: 1 and 2 definitely. 3 a bit. 1) 3.4km - 15:00(4:25/km) 205cal 2) 0.08km - 1:00(12:46/km) 5cal 3) 3.43km - 15:00(4:23/km) 208cal 4) 0.11km - 1:00(9:20/km) 6cal 5) 3.47km - 15:00(4:20/km) 213cal 6) 0.16km - 1:00(6:11/km) 8cal Add a comment	-	-

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