Suse

Last on at 8pm, 17th Nov 2024

F50

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Races
45
Miles
8347
Miles
1
Miles
1212
Miles
2722
WAVA
66.61%
5k
25:32
5M
48:24
10k
52:40
10M
1:29:02
Half
1:50:15
20M
5:40:17
Mara
4:23:40

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Recent Training
17th Nov	General	4.1mi	1:39:38
14th Nov	Steady-State	4.3mi	52:11
13th Nov	Weights	0mi	1:01:09
12th Nov	Recovery Run	4.9mi	1:05:26
12th Nov	General	1.3mi	20:38

12 Month Benchmarks	Run	Bike
Mile	8:44	2:16
5k	29:15	11:30
5mi	48:41	20:27
10k	1:06:34	26:52
10mi	2:03:36	47:44
Half	2:48:20	1:13:01

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2024 Targets	Set your targets
Run 800 Walk 500

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Best Times
Best WAVA

Dist	Races	2007	2008	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2023	2024	PB	WB
5km	1											25:32 62.55				25:32 8:13/mi	62.55
3.5mi	1							28:17 61.63								28:17 8:05/mi	61.63
3.5mi	1						29:32 59.46									29:32 8:19/mi	59.46
3.7mi	2									28:27 65.90	28:24 66.61					28:24 7:41/mi	66.61
5mi	1					48:24 51.29										48:24 9:41/mi	51.29
5.5mi	1													56:10 53.46		56:10 10:13/mi	53.46
10km	3							52:40 59.84								52:40 8:29/mi	59.84
10mi	5								1:30:09 57.92	1:33:00 56.63	1:35:00 55.95	1:44:53 51.18	1:29:02 60.93			1:29:02 8:54/mi	60.93
13.1mi	6	1:53:49 57.20	1:50:15 59.25		2:05:45 52.97			1:54:27 59.43								1:50:15 8:25/mi	59.43
28km	1														3:49:46 43.41	3:49:46 13:12/mi	43.41
20mi	3								5:40:17 31.15			6:09:00 29.51				5:40:17 17:01/mi	31.15
21mi	1							4:12:22 44.18								4:12:22 12:01/mi	44.18
23mi	1								4:36:00 44.77							4:36:00 12:00/mi	44.77
26.2mi	1			4:23:40 51.77												4:23:40 10:04/mi	51.77
33mi	1								7:54:34 39.24							7:54:34 14:23/mi	39.24

2024		Result	WAVA	Distance
27 Oct	OMM medium score day 2			6hr
26 Oct	OMM medium score day 1			6hr
6 Jul	Saunders Lakeland Mountain Marathon			20mi
10 Feb	Winter Half Tour of Bradwell PB	3:49:46	43.41	28km
28 Jan	Tigger Tor Fell Race	1:42:07	48.15	8.8mi
2023		Result	WAVA	Distance
28 Oct	OMM medium score			6hr
20 Jul	Blacka Moor fell race	46:36	52.36	4.5mi
1 Jul	Saunders Lakeland Mountain Marathon			20mi
1 Jul	Peak Raid Stanage	7mi		2hr
26 Apr	Tigers trail PB	56:10	53.46	5.5mi
2020		Result	WAVA	Distance
4 Oct	Sheffield Way Relay leg 4 PB	1:29:02	60.93	10mi
2019		Result	WAVA	Distance
22 Sep	Sheffield Way Relay SB	1:44:53	51.18	10mi
27 Aug	Eyam Fell Race	1:05:48	47.82	6mi
17 Aug	Sheffield Hallam parkrun PB	25:32	62.55	5km
13 Jan	Marsden to Edale Trigger Race SB	6:09:00	29.51	20mi
2018		Result	WAVA	Distance
20 Oct	FRA fell relays - leg 3 nav	2:52:00	21.29	7mi
23 Sep	Sheffield Way Relay SB	1:35:00	55.95	10mi
30 Jun	Saunders Mountain Marathon	25mi		15hr
26 Jun	Damflask Relays PB	28:24	66.61	3.7mi
14 Jun	Blackamoor	43:03	75.07	10km
2017		Result	WAVA	Distance
15 Oct	British Fell Relays - Leg 3	2:36:48	17.06	8.4km
24 Sep	Sheffield Way Relay SB	1:33:00	56.63	10mi
27 Jun	Damflask Relays SB	28:27	65.90	3.7mi
4 Jun	Lowe Alpine Mountain Marathon C Class	12:40:35	21.92	30mi
2016		Result	WAVA	Distance
15 Oct	British Fell and Hill Relays Leg 3	2:31:13	30.98	9mi
2 Oct	Hodgson Brothers Mountain Relay	1:12:17	48.56	11km
25 Sep	Sheffield Way Relay SB	1:30:09	57.92	10mi
6 Aug	The Long Tour of Bradwell PB	7:54:34	39.24	33mi
2 Jul	Saunders Lakeland Mountain Marathon	10:57:40	16.25	20mi
11 Jun	Swaledale Marathon PB	4:36:00	44.77	23mi
10 Jan	Marsden to Edale Trigger Race PB	5:40:17	31.15	20mi
2015		Result	WAVA	Distance
6 Sep	Exterminator	3:03:32	45.75	16mi
10 Jul	Barlow 10k PB	52:40	59.84	10km
30 Jun	Damflask Relays PB	28:17	61.63	3.5mi
3 Jun	Calver Peak Fell Race	45:46	54.69	8km
24 May	Buxton half marathon SB	1:54:27	59.43	13.1mi
17 May	Eyam Half Marathon	1:59:12	57.06	13.1mi
6 May	Tiger's todger	51:06	56.41	5.7mi
7 Mar	Grindleford Gallop PB	4:12:22	44.18	21mi
25 Jan	Tigger Tor	2:07:13	38.76	9.6mi
2014		Result	WAVA	Distance
9 Nov	Leg it round Lathkil fell race	1:14:14	48.45	7.1mi
26 Jun	Blackamoor Fell Race	1:06:49	46.82	10km
24 Jun	Damflask Relays PB	29:32	59.46	3.55mi
30 Apr	Tigers Todger	53:13	53.77	5.7mi
2013		Result	WAVA	Distance
27 Apr	Hurstbourne 5 PB	48:24	51.29	5mi
2012		Result	WAVA	Distance
2 Dec	Grim Challenge	1:48:03	37.24	8mi
4 Nov	Tatton Half Marathon SB	2:05:45	52.97	13.1mi
2011		Result	WAVA	Distance
3 Dec	Grim Original	1:51:19	35.94	8mi
15 May	Geneva marathon PB	4:23:40	51.77	26.2mi
2010		Result	WAVA	Distance
2 May	Neolithic Half Marathon	2:01:25	54.27	13.1mi
2008		Result	WAVA	Distance
28 Sep	Geneva Half Marathon PB	1:50:15	59.25	13.1mi
2007		Result	WAVA	Distance
30 Sep	macclesfield half marathon SB	1:53:49	57.20	13.1mi

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	21	15	27	36	23	9	19	40	56	0	5	0	252
2024	43	83	63	78	13	70	51	43	46	47	44	0	581
2024	0	0	0	26	38	13	34	0	0	0	0	0	110
2023	27	52	46	45	37	23	14	57	60	52	22	11	446
2023	57	51	43	46	56	35	81	47	8	63	34	90	611
2023	8	4	0	45	21	232	52	47	83	0	0	0	491
2022	73	65	46	44	69	44	50	61	69	61	39	46	666
2022	0	0	0	0	0	0	0	0	0	0	0	0	0
2022	44	39	5	0	0	0	0	2	8	24	28	45	197
2022	69	0	9	0	0	0	0	3	0	0	0	0	81
2021	56	67	71	85	94	93	75	105	77	39	67	59	887
2021	18	8	7	24	38	20	26	40	24	47	14	21	286
2021	35	55	53	65	32	58	66	59	0	45	0	31	498
2020	16	0	0	17	33	9	10	15	97	30	12	55	294
2020	65	66	106	90	103	93	82	101	37	79	62	49	932
2019	0	0	0	0	0	29	31	15	8	0	0	10	93
2019	0	0	0	0	0	0	0.5	0	0	0	0	0	0.5
2019	124	23	13	16	38	36	79	91	94	4	31	65	614
2018	0	0	8	49	22	0	0	0	0	0	0	0	78
2018	75	124	39	55	55	97	38	85	34	61	46	102	812
2018	0	0	0	11	0	0	0	0	0	0	0	0	11
2017	41	18	34	52	66	62	33	101	86	50	1	79	626
2016	43	30	77	72	99	95	64	88	68	63	7	33	739
2015	69	85	29	67	108	63	36	124	27	70	72	73	824
2014	48	17	62	46	32	43	60	73	49	38	40	33	541
2014	7	0	0	0	0	0	0	0	0	0	0	0	7
2013	65	38	44	62	22	16	8	16	6	7	0	9	293
2013	0	0	0	0	0	0	0	0	13	0	0	0	13
2012	0	5	29	19	9	27	12	22	48	46	19	17	252
2011	4	0	0	0	0	0	0	0	0	0	0	0	4
2011	84	65	84	112	63	17	42	14	7	23	41	33	585
2010	25	9	13	24	32	15	5	15	12	0	13	56	219
2009	41	23	19	13	34	21	12	23	13	23	13	0	236

Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31
-	9.2mi, 5:30:25 Run - Race 1) 0.62mi - 31:08(50:06/mi) 79/97bpm [3959b/mi] 129cal 1.2/2.82mph 2) 0.62mi - 30:26(48:59/mi) 89/109bpm [4359b/mi] 126cal 1.23/2.76mph 3) 0.62mi - 21:08(34:00/mi) 87/99bpm [2958b/mi] 80cal 1.76/3.26mph 4) 0.62mi - 22:54(36:51/mi) 90/120bpm [3317b/mi] 84cal 1.63/5.05mph 5) 0.62mi - 17:31(28:12/mi) 86/99bpm [2425b/mi] 55cal 2.13/4.55mph 6) 0.62mi - 32:20(52:02/mi) 86/114bpm [4474b/mi] 118cal 1.15/3.26mph 7) 0.62mi - 39:22(1:03:21/mi) 90/117bpm [5702b/mi] 129cal 0.95/3.67mph 8) 0.62mi - 15:31(24:59/mi) 87/98bpm [2174b/mi] 63cal 2.4/3.38mph 9) 0.62mi - 16:08(25:58/mi) 87/95bpm [2259b/mi] 60cal 2.31/4.76mph 10) 0.62mi - 15:43(25:18/mi) 87/95bpm [2201b/mi] 52cal 2.37/3.59mph 11) 0.62mi - 17:32(28:13/mi) 87/99bpm [2454b/mi] 61cal 2.13/3.72mph 12) 0.62mi - 19:21(31:08/mi) 98/137bpm [3051b/mi] 85cal 1.93/2.88mph 13) 0.62mi - 20:43(33:21/mi) 132/149bpm [4402b/mi] 169cal 1.8/2.86mph 14) 0.62mi - 21:38(34:49/mi) 124/142bpm [4318b/mi] 112cal 1.72/4.32mph 15) 0.47mi - 8:59(19:00/mi) 141/162bpm [2679b/mi] 69cal 3.16/4.95mph Add a comment	9.7mi, 4:20:28 Run - Race 1) 0.62mi - 12:48(20:35/mi) 72/89bpm [1482b/mi] 72cal 2.91/3.61mph 2) 0.62mi - 11:34(18:37/mi) 97/126bpm [1806b/mi] 81cal 3.22/4.42mph 3) 0.62mi - 20:50(33:32/mi) 87/107bpm [2917b/mi] 122cal 1.79/3.05mph 4) 0.62mi - 19:46(31:49/mi) 79/92bpm [2513b/mi] 82cal 1.89/3.36mph 5) 0.62mi - 15:54(25:35/mi) 83/105bpm [2124b/mi] 77cal 2.34/4.19mph 6) 0.62mi - 13:40(22:00/mi) 78/90bpm [1716b/mi] 64cal 2.73/4.09mph 7) 0.62mi - 18:09(29:12/mi) 68/90bpm [1986b/mi] 61cal 2.06/3.26mph 8) 0.62mi - 18:41(30:04/mi) 62/75bpm [1865b/mi] 54cal 2/3.8mph 9) 0.62mi - 15:44(25:19/mi) 65/76bpm [1645b/mi] 54cal 2.37/3.51mph 10) 0.62mi - 12:30(20:08/mi) 62/74bpm [1248b/mi] 86cal 2.98/4.38mph 11) 0.62mi - 11:14(18:05/mi) 66/77bpm [1193b/mi] 62cal 3.32/3.84mph 12) 0.62mi - 17:47(28:37/mi) 59/77bpm [1688b/mi] 64cal 2.1/3.4mph 13) 0.62mi - 32:16(51:56/mi) 58/88bpm [3012b/mi] 76cal 1.15/2.86mph 14) 0.62mi - 18:43(30:08/mi) 66/77bpm [1989b/mi] 56cal 1.99/4.24mph 15) 0.62mi - 15:21(24:43/mi) 74/101bpm [1829b/mi] 48cal 2.43/5.2mph 16) 0.41mi - 5:30(13:26/mi) 104/115bpm [1398b/mi] 36cal 4.46/5.28mph Add a comment	-	-	-	-
Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7
3.4mi, 50:43 Run - Run-Walk 1) 0.62mi - 8:25(13:33/mi) 114/126bpm [1544b/mi] 58cal 4.43/5.22mph 2) 0.62mi - 9:13(14:50/mi) 112/137bpm [1662b/mi] 68cal 4.04/4.93mph 3) 0.62mi - 9:27(15:13/mi) 124/137bpm [1886b/mi] 71cal 3.95/5.82mph 4) 0.62mi - 9:35(15:25/mi) 129/154bpm [1989b/mi] 60cal 3.89/5.01mph 5) 0.62mi - 9:26(15:11/mi) 129/149bpm [1959b/mi] 63cal 3.95/4.8mph 6) 0.31mi - 4:37(15:07/mi) 129/149bpm [1951b/mi] 32cal 3.97/5.09mph Add a comment	5.2mi, 1:16:00 Run - Steady-State 1) 0.62mi - 7:30(12:04/mi) 116/132bpm [1399b/mi] 65cal 4.97/5.66mph 2) 0.62mi - 8:52(14:16/mi) 119/135bpm [1699b/mi] 73cal 4.2/5.24mph 3) 0.62mi - 7:33(12:09/mi) 132/149bpm [1604b/mi] 57cal 4.94/5.78mph 4) 0.62mi - 9:13(14:50/mi) 132/153bpm [1958b/mi] 64cal 4.05/6.14mph 5) 0.62mi - 10:50(17:26/mi) 129/151bpm [2248b/mi] 70cal 3.44/5.55mph 6) 0.62mi - 10:48(17:23/mi) 129/149bpm [2243b/mi] 63cal 3.45/5.16mph 7) 0.62mi - 9:18(14:58/mi) 126/145bpm [1886b/mi] 70cal 4.01/5.32mph 8) 0.62mi - 8:43(14:01/mi) 135/152bpm [1893b/mi] 76cal 4.28/5.45mph 9) 0.2mi - 3:14(15:48/mi) 129/143bpm [2038b/mi] 24cal 3.8/5.03mph Add a comment	9.9mi, 2:35:21 Run - Long Run 1) 0.62mi - 7:39(12:18/mi) 115/127bpm [1415b/mi] 68cal 4.87/6.12mph 2) 0.62mi - 9:57(16:01/mi) 111/133bpm [1779b/mi] 73cal 3.74/5.68mph 3) 0.62mi - 9:09(14:43/mi) 123/142bpm [1810b/mi] 80cal 4.08/6.18mph 4) 0.62mi - 8:56(14:23/mi) 131/146bpm [1883b/mi] 76cal 4.17/6.32mph 5) 0.62mi - 9:43(15:39/mi) 126/152bpm [1972b/mi] 77cal 3.83/6.35mph 6) 0.62mi - 12:44(20:30/mi) 109/137bpm [2234b/mi] 89cal 2.93/5.57mph 7) 0.62mi - 7:44(12:27/mi) 133/153bpm [1657b/mi] 55cal 4.82/6.03mph 8) 0.62mi - 11:14(18:05/mi) 116/142bpm [2098b/mi] 54cal 3.32/5.51mph 9) 0.62mi - 9:33(15:21/mi) 117/142bpm [1797b/mi] 58cal 3.91/6.53mph 10) 0.62mi - 11:04(17:49/mi) 108/145bpm [1923b/mi] 80cal 3.37/6.76mph 11) 0.62mi - 17:03(27:27/mi) 91/134bpm [2497b/mi] 100cal 2.19/4.78mph 12) 0.62mi - 10:29(16:53/mi) 112/137bpm [1891b/mi] 62cal 3.55/5.7mph 13) 0.62mi - 9:04(14:36/mi) 120/150bpm [1752b/mi] 46cal 4.11/5.8mph 14) 0.62mi - 7:11(11:33/mi) 142/159bpm [1641b/mi] 64cal 5.19/6.7mph 15) 0.62mi - 7:49(12:35/mi) 149/164bpm [1874b/mi] 72cal 4.77/6.72mph 16) 0.55mi - 6:01(10:51/mi) 157/176bpm [1704b/mi] 57cal 5.53/7.12mph Add a comment	0mi, 31:23 Cross - HIIT 1) 0mi - 5:28(0/mi) 103/123bpm [INFb/mi] 30cal 2) 0mi - 6:12(0/mi) 126/145bpm [INFb/mi] 49cal 3) 0mi - 6:05(0/mi) 134/152bpm [INFb/mi] 53cal 4) 0mi - 6:09(0/mi) 131/172bpm [INFb/mi] 47cal 5) 0mi - 7:30(0/mi) 148/163bpm [INFb/mi] 71cal Add a comment	6.9mi, 1:21:46 Run - Tempo 1) 0.62mi - 7:21(11:49/mi) 123/135bpm [1454b/mi] 59cal 5.08/5.87mph 2) 0.62mi - 6:46(10:54/mi) 142/157bpm [1548b/mi] 53cal 5.5/6.59mph 3) 0.62mi - 6:55(11:08/mi) 145/160bpm [1615b/mi] 55cal 5.39/6.51mph 4) 0.62mi - 6:57(11:11/mi) 152/161bpm [1699b/mi] 63cal 5.37/6.24mph 5) 0.62mi - 6:23(10:16/mi) 154/168bpm [1582b/mi] 64cal 5.84/6.53mph 6) 0.62mi - 8:27(13:36/mi) 148/163bpm [2012b/mi] 78cal 4.41/6.26mph 7) 0.62mi - 7:29(12:03/mi) 153/163bpm [1844b/mi] 73cal 4.98/5.7mph 8) 0.62mi - 6:39(10:41/mi) 150/156bpm [1603b/mi] 65cal 5.61/6.3mph 9) 0.62mi - 7:36(12:14/mi) 146/163bpm [1785b/mi] 64cal 4.91/6.64mph 10) 0.62mi - 9:00(14:29/mi) 144/158bpm [2085b/mi] 82cal 4.15/5.66mph 11) 0.62mi - 7:35(12:13/mi) 142/159bpm [1734b/mi] 66cal 4.91/5.93mph 12) 0.05mi - 38(11:36/mi) 155/158bpm [1799b/mi] 5cal 5.17/5.93mph Add a comment	-	1.9mi, 24:24 Run - Recovery Run 1) 0.62mi - 7:53(12:42/mi) 128/141bpm [1625b/mi] 54cal 4.73/5.07mph 2) 0.62mi - 8:16(13:18/mi) 138/148bpm [1836b/mi] 67cal 4.51/5.24mph 3) 0.62mi - 7:48(12:33/mi) 146/155bpm [1832b/mi] 70cal 4.78/5.26mph 4) 0.04mi - 27(12:18/mi) 147/150bpm [1809b/mi] 3cal 4.87/5.05mph Add a comment
Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
-	0mi, 1:05:34 Cross - Weights Bench press - machine or DB 1 x 10 @ 10 2 x 10 @ 12.5 Could go heavier - try 15 Lat pull down kneeling - machine 1 x 10 @ 20 1 x 8 @ 30 1 x 10 @ 30 Keep weight - do 3 sets of 10 @ 30 Squats - machine or DB or KB 1 x 10 @ 20 2 x 10 @ 25 Could try 27.5 Triceps extension DB 1 x 10 @ 6 1 x 9 @ 8 - felt hard to keep form 1 x 10 @ 10 - single DB held between hands - ok RDL 2 x 10 @ 20 1 x 10 @ 25 Do 3 sets @ 25 Biceps - DB 3 x 10 @ 8 Keep at this weight - increase reps if poss Add a comment	7.5mi, 1:56:21 Run - Long Run 1) 0.62mi - 10:21(16:39/mi) 100/121bpm [1666b/mi] 83cal 3.6/5.59mph 2) 0.62mi - 9:09(14:44/mi) 110/145bpm [1620b/mi] 79cal 4.07/5.68mph 3) 0.62mi - 11:01(17:44/mi) 115/142bpm [2040b/mi] 86cal 3.38/6.12mph 4) 0.62mi - 10:22(16:41/mi) 109/141bpm [1819b/mi] 88cal 3.6/5.97mph 5) 0.62mi - 8:14(13:15/mi) 135/155bpm [1790b/mi] 67cal 4.53/5.76mph 6) 0.62mi - 12:05(19:27/mi) 122/144bpm [2373b/mi] 72cal 3.08/5.97mph 7) 0.62mi - 8:47(14:08/mi) 137/156bpm [1937b/mi] 68cal 4.24/6.22mph 8) 0.62mi - 9:53(15:55/mi) 134/157bpm [2133b/mi] 69cal 3.77/5.91mph 9) 0.62mi - 9:09(14:43/mi) 139/161bpm [2046b/mi] 65cal 4.08/5.63mph 10) 0.62mi - 10:03(16:10/mi) 128/147bpm [2069b/mi] 55cal 3.71/5.82mph 11) 0.62mi - 8:44(14:03/mi) 128/142bpm [1798b/mi] 53cal 4.27/6.28mph 12) 0.62mi - 8:00(12:53/mi) 137/152bpm [1765b/mi] 55cal 4.66/6.87mph 13) 0.06mi - 32(8:43/mi) 138/142bpm [1203b/mi] 6cal 6.88/6.99mph Add a comment	-	4.9mi, 1:05:26 Run - Recovery Run 1) 0.62mi - 7:25(11:57/mi) 108/128bpm [1290b/mi] 48cal 5.02/6.55mph 2) 0.62mi - 7:47(12:31/mi) 119/130bpm [1490b/mi] 57cal 4.79/6.07mph 3) 0.62mi - 7:17(11:43/mi) 121/131bpm [1419b/mi] 54cal 5.12/6.12mph 4) 0.62mi - 8:22(13:27/mi) 119/133bpm [1601b/mi] 58cal 4.46/5.99mph 5) 0.62mi - 11:07(17:54/mi) 112/123bpm [2004b/mi] 77cal 3.35/5.91mph 6) 0.62mi - 7:29(12:02/mi) 124/139bpm [1492b/mi] 62cal 4.99/5.95mph 7) 0.62mi - 8:45(14:06/mi) 118/130bpm [1663b/mi] 68cal 4.26/5.7mph 8) 0.58mi - 7:14(12:34/mi) 125/139bpm [1571b/mi] 62cal 4.77/6.1mph Add a comment 1.3mi, 20:38 Walk - General 1) 0.62mi - 9:47(15:45/mi) 89/99bpm [1402b/mi] 55cal 64/71rpm 3.81/4.53mph 2) 0.62mi - 9:20(15:02/mi) 100/116bpm [1503b/mi] 64cal 54/70rpm 3.99/4.97mph 3) 0.1mi - 1:31(15:50/mi) 95/99bpm [1504b/mi] 10cal 64/74rpm 3.79/3.84mph Add a comment	0mi, 1:01:09 Cross - Weights 1. Bench press - machine or DB 1 x 12 @ 10 1 x 12 @ 12 1 x 12 @ 15 1 x 12 @ 16 Could go heavier - try 18? 2. Lat pull down kneeling - machine 1 x 8 @ 30 1 x 10 @ 30 1 x 8 @ 30 Stick at 30 - hard at end 3. Squats - machine or DB or KB DB 1 x 10 @ 25 1 x 12 @ 25 1 x 10 @ 30 Stick at 30 4. Triceps extension DB or cable machine - or dips on stair climber? DB 1 x 10 @ 8 2 x 8 @ 8 Stick at weight and up reps 5. RDL 3 x 10 @ 25 Stick at 25 and up the reps 6. Biceps - DB - Didn’t do today 3 x 10 @ 8 Keep at this weight - increase reps if poss 7. Overhead press 3 x 10 @ 8 Increase reps next time 8. Calf raise 3 x 10 each side Do 12 reps next time Add a comment	4.3mi, 52:11 Run - Steady-State 1) 0.62mi - 8:01(12:53/mi) 141/153bpm [1818b/mi] 61cal 4.66/5.76mph 2) 0.62mi - 7:20(11:48/mi) 153/167bpm [1805b/mi] 62cal 5.08/6.1mph 3) 0.62mi - 8:47(14:09/mi) 148/160bpm [2093b/mi] 78cal 4.24/5.76mph 4) 0.62mi - 7:00(11:16/mi) 157/167bpm [1770b/mi] 68cal 5.32/5.66mph 5) 0.62mi - 7:25(11:56/mi) 160/169bpm [1909b/mi] 73cal 5.03/6.01mph 6) 0.62mi - 7:08(11:29/mi) 158/169bpm [1816b/mi] 69cal 5.22/5.91mph 7) 0.57mi - 6:29(11:25/mi) 153/160bpm [1747b/mi] 61cal 5.25/5.99mph Add a comment
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
-	-	4.1mi, 1:39:38 Walk - General 1) 0.62mi - 16:01(25:47/mi) 77/90bpm [1985b/mi] 81cal 49/74rpm 2.33/3.42mph 2) 0.62mi - 19:00(30:34/mi) 101/118bpm [3088b/mi] 104cal 50/79rpm 1.96/3.44mph 3) 0.62mi - 15:35(25:05/mi) 106/117bpm [2658b/mi] 67cal 51/117rpm 2.39/3.26mph 4) 0.62mi - 14:19(23:03/mi) 109/127bpm [2512b/mi] 60cal 52/121rpm 2.6/3.78mph 5) 0.62mi - 12:38(20:20/mi) 123/130bpm [2501b/mi] 75cal 43/65rpm 2.95/3.67mph 6) 0.62mi - 14:13(22:53/mi) 123/133bpm [2814b/mi] 69cal 58/124rpm 2.62/3.92mph 7) 0.36mi - 7:52(21:44/mi) 123/131bpm [2673b/mi] 32cal 65/124rpm 2.76/4.57mph Add a comment	-	-	-	-

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