olde english
Last on at 11am, 30th Dec 2024
M45 Derbyshire
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Races
225 -
Miles
48985 -
Miles
0 -
Miles
9378 -
Miles
78 -
WAVA
85.87% -
5k
16:12 -
5M
26:21 -
10k
32:46 -
10M
56:18 -
Half
1:10:52 -
Mara
2:48:07
| About Me | |
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Run to the hills
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| Random Q&A | See your Q&A |
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Describe your ideal run, ride or swim. 5 miles down a rolling meadow..bit like sound of music..without the singing. or nazis. |
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| Recent Blogs | |
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| My parkrun |
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| Monsal Trail parkrun |
| Recent Training | |||
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30th Dec
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General | 5mi | 37:12 |
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29th Dec
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General | 6.1mi | 44:06 |
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28th Dec
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General | 10.5mi | 1:21:41 |
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27th Dec
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General | 5.4mi | 40:06 |
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26th Dec
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Hill Work | 5.1mi | 1:01:39 |
| Planned Races | |
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| Youlgraves Pommie Panter | 18th May |
| 12 Month Benchmarks | Run | Bike |
|---|---|---|
| Mile | 5:27 | 2:27 |
| 5k | 20:02 | 8:32 |
| 5mi | 26:20 | 13:51 |
| 10k | 36:31 | 17:16 |
| 10mi | 1:18:10 | 28:07 |
| Recent Pictures | Show more |
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| 2024 Targets | Set your targets |
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| Recent Threads |
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| This user has not joined in with any threads recently |
| Buddies (14) |
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| Followers (2) |
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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
| Dist | Races | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2022 | 2023 | PB | WB |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2.2mi | 2 | 10:44 85.87 | 11:02 84.75 |
10:44
4:53/mi
|
85.87 | |||||||||||||
| 2.5mi | 1 | 12:57 82.04 |
12:57
5:11/mi
|
82.04 | ||||||||||||||
| 5km | 13 | 17:26 74.18 | 17:15 75.29 | 16:27 79.91 | 16:21 80.97 | 16:21 81.56 | 16:12 82.92 | 17:49 76.52 | 18:16 76.92 |
16:12
5:13/mi
|
82.92 | |||||||
| 4mi | 14 | 22:04 76.13 | 21:55 76.91 | 22:30 75.25 | 21:28 79.30 | 20:57 81.77 | 21:25 80.57 | 21:32 80.73 | 22:59 77.97 | 25:50 70.45 |
20:57
5:14/mi
|
81.77 | ||||||
| 4.5mi | 4 | 37:56 54.56 |
37:56
8:26/mi
|
54.56 | ||||||||||||||
| 4.8mi | 1 | 37:01 57.41 |
37:01
7:43/mi
|
57.41 | ||||||||||||||
| 4.9mi | 5 | 26:25 79.36 | 26:31 80.01 | 26:18 81.26 | 26:28 81.36 |
26:18
5:22/mi
|
81.36 | |||||||||||
| 5mi | 29 | 28:28 74.30 | 27:14 77.89 | 27:16 78.09 | 26:31 80.67 | 26:21 81.62 | 27:03 80.02 | 26:58 80.85 | 27:23 80.22 | 29:25 76.44 |
26:21
5:16/mi
|
81.62 | ||||||
| 5.1mi | 4 | 27:10 80.80 | 27:17 80.96 | 27:59 79.50 | 28:25 78.89 |
27:10
5:20/mi
|
80.96 | |||||||||||
| 5.3mi | 1 | 35:54 64.38 |
35:54
6:44/mi
|
64.38 | ||||||||||||||
| 5.5mi | 3 | 32:11 72.75 | 30:06 78.07 |
30:06
5:28/mi
|
78.07 | |||||||||||||
| 5.7mi | 1 | 33:00 75.28 |
33:00
5:46/mi
|
75.28 | ||||||||||||||
| 5.8mi | 1 | 31:19 78.89 |
31:19
5:27/mi
|
78.89 | ||||||||||||||
| 5.9mi | 6 | 31:55 79.48 | 33:19 76.96 | 33:13 77.70 | 32:54 79.02 | 33:46 77.60 |
31:55
5:25/mi
|
79.48 | ||||||||||
| 6mi | 9 | 35:23 75.32 |
35:23
5:54/mi
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75.32 | ||||||||||||||
| 10km | 76 | 40:08 65.81 | 37:18 70.88 | 34:55 75.86 | 33:59 78.14 | 33:47 78.86 | 33:16 80.41 | 32:46 82.03 | 33:18 81.17 | 33:10 82.02 | 34:12 80.11 | 34:33 79.92 | 33:25 83.28 |
32:46
5:16/mi
|
83.28 | |||
| 6.7mi | 1 | 39:42 76.53 |
39:42
5:53/mi
|
76.53 | ||||||||||||||
| 7.1mi | 1 | 48:18 65.82 |
48:18
6:48/mi
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65.82 | ||||||||||||||
| 9mi | 1 | 1:06:51 63.56 |
1:06:51
7:26/mi
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63.56 | ||||||||||||||
| 10mi | 6 | 1:10:59 61.63 | 1:01:53 70.73 | 1:02:19 70.33 | 56:18 78.23 | 58:01 77.95 | 56:54 80.09 |
56:18
5:38/mi
|
80.09 | |||||||||
| 20km | 1 | 1:23:18 70.89 |
1:23:18
6:42/mi
|
70.89 | ||||||||||||||
| 13.1mi | 24 | 1:26:48 66.80 | 1:23:39 69.39 | 1:19:56 72.74 | 1:12:40 80.22 | 1:12:21 80.85 | 1:10:52 82.89 | 1:14:10 79.60 | 1:14:34 79.64 | 1:18:31 76.15 | 1:16:24 78.86 | 1:21:52 74.19 |
1:10:52
5:25/mi
|
82.89 | ||||
| 15mi | 1 | 1:45:16 66.65 |
1:45:16
7:01/mi
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66.65 | ||||||||||||||
| 26.2km | 1 | 1:47:02 68.38 |
1:47:02
6:34/mi
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68.38 | ||||||||||||||
| 26.2mi | 4 | 3:37:17 55.94 | 2:51:07 71.12 | 2:48:07 72.52 |
2:48:07
6:25/mi
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72.52 |
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 | 1 | 0 | 0 | 0 | 0 | 21 | 9 | 0 | 1 | 0 | 0 | 33 |
| 2024 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 2024 | 266 | 231 | 113 | 53 | 96 | 106 | 33 | 35 | 108 | 165 | 208 | 206 | 1620 |
| 2024 | 8 | 8 | 48 | 147 | 121 | 122 | 202 | 147 | 61 | 14 | 8 | 13 | 898 |
| 2023 | 4 | 4 | 2 | 5 | 1 | 1 | 0 | 1 | 4 | 2 | 1 | 1 | 26 |
| 2023 | 199 | 214 | 263 | 302 | 292 | 231 | 242 | 157 | 82 | 224 | 164 | 189 | 2559 |
| 2023 | 8 | 0 | 0 | 0 | 0 | 15 | 15 | 0 | 10 | 17 | 0 | 2 | 66 |
| 2022 | 0 | 0 | 0 | 1 | 4 | 0 | 0 | 2 | 1 | 2 | 1 | 1 | 12 |
| 2022 | 281 | 156 | 180 | 242 | 286 | 219 | 162 | 155 | 200 | 189 | 230 | 231 | 2533 |
| 2022 | 168 | 143 | 24 | 77 | 0 | 0 | 0 | 7 | 0 | 0 | 1 | 11 | 431 |
| 2021 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 1 | 2 | 1 | 0 | 0 | 7 |
| 2021 | 296 | 264 | 307 | 311 | 271 | 277 | 196 | 257 | 251 | 247 | 233 | 243 | 3154 |
| 2021 | 0 | 0 | 0 | 5 | 0 | 0 | 17 | 0 | 0 | 0 | 25 | 87 | 133 |
| 2020 | 262 | 273 | 300 | 349 | 365 | 319 | 177 | 302 | 343 | 343 | 318 | 319 | 3670 |
| 2020 | 313 | 316 | 193 | 16 | 0 | 0 | 64 | 27 | 32 | 7 | 0 | 0 | 968 |
| 2019 | 379 | 362 | 151 | 34 | 10 | 183 | 285 | 276 | 291 | 270 | 248 | 265 | 2754 |
| 2019 | 153 | 174 | 26 | 254 | 678 | 276 | 366 | 254 | 279 | 321 | 305 | 288 | 3374 |
| 2018 | 335 | 338 | 329 | 275 | 181 | 269 | 329 | 210 | 313 | 309 | 314 | 370 | 3572 |
| 2018 | 0 | 78 | 182 | 112 | 277 | 193 | 243 | 213 | 209 | 210 | 198 | 178 | 2094 |
| 2017 | 80 | 145 | 183 | 325 | 332 | 258 | 345 | 341 | 325 | 324 | 336 | 346 | 3341 |
| 2017 | 238 | 167 | 144 | 19 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 568 |
| 2016 | 432 | 383 | 343 | 343 | 413 | 314 | 316 | 242 | 214 | 373 | 291 | 340 | 4006 |
| 2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 25 | 126 | 53 | 18 | 17 | 238 |
| 2015 | 357 | 318 | 324 | 364 | 324 | 293 | 293 | 336 | 378 | 404 | 426 | 441 | 4260 |
| 2015 | 0 | 0 | 0 | 0 | 0 | 0 | 110 | 0 | 0 | 0 | 0 | 0 | 110 |
| 2014 | 354 | 330 | 390 | 346 | 368 | 337 | 330 | 345 | 346 | 379 | 318 | 338 | 4181 |
| 2013 | 311 | 247 | 307 | 299 | 327 | 291 | 307 | 322 | 294 | 135 | 303 | 335 | 3478 |
| 2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 21 | 0 | 0 | 21 |
| 2012 | 168 | 280 | 274 | 210 | 245 | 220 | 310 | 314 | 298 | 192 | 245 | 303 | 3056 |
| 2011 | 235 | 60 | 61 | 235 | 211 | 262 | 210 | 116 | 280 | 226 | 91 | 292 | 2279 |
| 2011 | 15 | 15 | 221 | 56 | 13 | 0 | 26 | 129 | 0 | 0 | 0 | 0 | 476 |
| 2010 | 234 | 186 | 118 | 215 | 230 | 213 | 291 | 268 | 257 | 263 | 183 | 170 | 2628 |
| 2009 | 69 | 172 | 174 | 174 | 210 | 160 | 208 | 113 | 131 | 147 | 199 | 138 | 1895 |
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Tue 3rd Dec
Dec 3
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Wed 4th Dec
Dec 4
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Thu 5th Dec
Dec 5
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Fri 6th Dec
Dec 6
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Sat 7th Dec
Dec 7
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Sun 8th Dec
Dec 8
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Mon 9th Dec
Dec 9
|
3mi,
45:11Run - General
1) 1mi - 11:31(11:31/mi) 128/142bpm [1475b/mi] 123cal
2) 1mi - 18:56(18:56/mi) 124/151bpm [2348b/mi] 159cal 3) 1mi - 14:39(14:39/mi) 113/139bpm [1656b/mi] 87cal 4) 0mi - 4(24:22/mi) 103/104bpm [2510b/mi]  Add a comment
0.6mi,
4:22Run - General
1) 0.58mi - 4:22(7:34/mi) 156/170bpm [1179b/mi] 59cal
Add a comment
6.2mi,
41:09Run - Tempo
10k tempo tram bridge loop. Tempo effort until last km back over the bridge which took above tempo effort
1) 1mi - 6:38(6:38/mi) 139/154bpm [921b/mi] 80cal 2) 1mi - 6:38(6:38/mi) 152/167bpm [1008b/mi] 88cal 3) 1mi - 6:33(6:33/mi) 158/166bpm [1036b/mi] 90cal 4) 1mi - 6:34(6:34/mi) 164/171bpm [1077b/mi] 94cal 5) 1mi - 6:41(6:41/mi) 166/173bpm [1110b/mi] 97cal 6) 1mi - 6:31(6:31/mi) 165/171bpm [1074b/mi] 94cal 7) 0.23mi - 1:34(6:53/mi) 166/172bpm [1144b/mi] 22cal Add a comment
0.9mi,
8:17Run - General
1) 0.86mi - 8:17(9:41/mi) 139/150bpm [1347b/mi] 99cal
Add a comment |
6.4mi,
47:12 Run - General
1) 1mi - 7:43(7:43/mi) 138/153bpm [1066b/mi] 93cal
2) 1mi - 7:50(7:50/mi) 150/156bpm [1176b/mi] 103cal 3) 1mi - 7:07(7:07/mi) 148/156bpm [1053b/mi] 91cal 4) 1mi - 8:14(8:14/mi) 153/164bpm [1258b/mi] 109cal 5) 1mi - 6:50(6:50/mi) 153/161bpm [1047b/mi] 91cal 6) 1mi - 6:46(6:46/mi) 152/156bpm [1029b/mi] 88cal 7) 0.42mi - 2:41(6:22/mi) 151/155bpm [961b/mi] 34cal Add a comment
1.2mi,
22:36Cross - Other
1) 1mi - 19:57(19:57/mi) 102/136bpm [2039b/mi] 187/194rpm
2) 0.15mi - 2:39(17:16/mi) 126/150bpm [2185b/mi] 187/190rpm Add a comment |
6.1mi,
51:54 Run - Intervals
5X (1MIN+1MIN+2MIN) .football pitch. muddy.
1) 1mi - 10:54(10:54/mi) 157/169bpm [1711b/mi] 151cal 2) 0.24mi - 2:46(11:30/mi) 155/170bpm [1783b/mi] 36cal 3) 0.16mi - 1:00(6:13/mi) 139/152bpm [864b/mi] 10cal 4) 0.11mi - 1:00(9:31/mi) 153/157bpm [1455b/mi] 13cal 5) 0.14mi - 1:00(6:55/mi) 152/155bpm [1052b/mi] 13cal 6) 0.1mi - 1:00(10:23/mi) 153/157bpm [1588b/mi] 13cal 7) 0.3mi - 2:00(6:45/mi) 153/161bpm [1033b/mi] 27cal 8) 0.21mi - 2:00(9:31/mi) 153/159bpm [1456b/mi] 26cal 9) 0.15mi - 1:00(6:42/mi) 153/159bpm [1025b/mi] 13cal 10) 0.11mi - 1:00(9:12/mi) 153/159bpm [1408b/mi] 13cal 11) 0.15mi - 1:00(6:33/mi) 160/166bpm [1049b/mi] 14cal 12) 0.1mi - 1:00(9:44/mi) 163/166bpm [1587b/mi] 14cal 13) 0.3mi - 2:00(6:45/mi) 164/169bpm [1108b/mi] 29cal 14) 0.23mi - 2:00(8:51/mi) 165/171bpm [1459b/mi] 29cal 15) 0.15mi - 1:00(6:39/mi) 161/167bpm [1072b/mi] 14cal 16) 0.12mi - 1:00(8:40/mi) 162/165bpm [1403b/mi] 14cal 17) 0.15mi - 1:00(6:48/mi) 161/166bpm [1096b/mi] 14cal 18) 0.11mi - 1:00(9:18/mi) 153/160bpm [1424b/mi] 13cal 19) 0.29mi - 2:00(6:53/mi) 153/158bpm [1053b/mi] 26cal 20) 0.06mi - 2:00(33:57/mi) 141/157bpm [4788b/mi] 20cal 21) 0.15mi - 1:00(6:29/mi) 135/150bpm [876b/mi] 8cal 22) 0.1mi - 1:00(9:43/mi) 153/158bpm [1487b/mi] 13cal 23) 0.16mi - 1:00(6:22/mi) 150/156bpm [954b/mi] 13cal 24) 0.1mi - 1:00(9:41/mi) 160/169bpm [1550b/mi] 14cal 25) 0.32mi - 2:00(6:14/mi) 158/165bpm [984b/mi] 28cal 26) 0.23mi - 2:00(8:36/mi) 150/164bpm [1290b/mi] 23cal 27) 0.16mi - 1:00(6:22/mi) 144/150bpm [916b/mi] 11cal 28) 0.11mi - 1:00(9:23/mi) 143/148bpm [1343b/mi] 10cal 29) 0.16mi - 1:00(6:17/mi) 148/151bpm [930b/mi] 12cal 30) 0.12mi - 1:00(8:03/mi) 149/154bpm [1198b/mi] 12cal 31) 0.31mi - 2:00(6:25/mi) 150/157bpm [963b/mi] 25cal 32) 0.02mi - 15(11:13/mi) 143/145bpm [1605b/mi] 2cal Add a comment
0mi,
6:48Cross - Rowing - Indoor
1) 0mi - 5:24(0/mi) 120/138bpm [INFb/mi] 54cal 30/32rpm
2) 0mi - 1:24(0/mi) 110/125bpm [INFb/mi] 11cal 30/32rpm Add a comment
3.2mi,
23:05Run - General
1) 1mi - 7:29(7:29/mi) 136/152bpm [1018b/mi] 90cal
2) 1mi - 6:50(6:50/mi) 153/161bpm [1047b/mi] 92cal 3) 1mi - 7:33(7:33/mi) 152/158bpm [1147b/mi] 100cal 4) 0.17mi - 1:13(7:05/mi) 155/157bpm [1097b/mi] 16cal Add a comment |
0.3mi,
2:10 Run - General
1) 0.26mi - 2:10(8:15/mi) 138/148bpm [1139b/mi] 26cal
Add a comment
6.4mi,
46:41Run - General
1) 1mi - 7:39(7:39/mi) 139/149bpm [1062b/mi] 96cal
2) 1mi - 7:37(7:37/mi) 149/157bpm [1134b/mi] 101cal 3) 1mi - 6:58(6:58/mi) 152/163bpm [1059b/mi] 94cal 4) 1mi - 8:22(8:22/mi) 151/159bpm [1263b/mi] 112cal 5) 1mi - 6:47(6:47/mi) 150/158bpm [1016b/mi] 90cal 6) 1mi - 6:36(6:36/mi) 151/157bpm [996b/mi] 87cal 7) 0.44mi - 2:44(6:14/mi) 152/157bpm [948b/mi] 36cal Add a comment |
3.2mi,
22:12 Run - Treadmill
1) 1mi - 7:40(7:40/mi) 135/145bpm [1036b/mi] 78cal 46/62rpm 153/224W
2) 1mi - 6:54(6:54/mi) 148/152bpm [1022b/mi] 90cal 46/62rpm 153/224W 3) 1mi - 6:34(6:34/mi) 154/157bpm [1012b/mi] 90cal 46/62rpm 153/224W 4) 0.16mi - 1:03(6:24/mi) 157/157bpm [1005b/mi] 14cal 46/62rpm 153/224W Add a comment
0mi,
4:17Cross - General
1) 0mi - 4:17(29:54:15/mi) 106/145bpm [190190b/mi] 46/62rpm 153/224W
Add a comment
13.3mi,
49:27Bike - General
1) 5mi - 17:55(3:35/mi) 134/145bpm [480b/mi] 203cal 74/85rpm 189/243W
2) 5mi - 18:44(3:45/mi) 142/146bpm [532b/mi] 192cal 75/93rpm 171/216W 3) 3.26mi - 12:48(3:56/mi) 141/148bpm [555b/mi] 117cal 76/88rpm 153/224W Add a comment
0.1mi,
2:46Cross - General
1) 0mi - 2:46(0/mi) 80/97bpm [INFb/mi] 58/58rpm
Add a comment
0mi,
10:03Cross - Rowing - Indoor
1) 0mi - 10:03(0/mi) 90/100bpm [INFb/mi] 51cal 28/32rpm
Add a comment |
10.4mi,
1:24:27 Run - Long Run
1) 1mi - 8:10(8:10/mi) 135/148bpm [1103b/mi] 99cal
2) 1mi - 9:28(9:28/mi) 148/155bpm [1402b/mi] 127cal 3) 1mi - 8:36(8:36/mi) 150/155bpm [1289b/mi] 116cal 4) 1mi - 7:50(7:50/mi) 149/153bpm [1166b/mi] 103cal 5) 1mi - 8:13(8:13/mi) 153/156bpm [1256b/mi] 112cal 6) 1mi - 7:33(7:33/mi) 147/153bpm [1111b/mi] 95cal 7) 1mi - 7:54(7:54/mi) 149/153bpm [1176b/mi] 102cal 8) 1mi - 9:19(9:19/mi) 146/155bpm [1360b/mi] 107cal 9) 1mi - 7:06(7:06/mi) 142/149bpm [1009b/mi] 70cal 10) 1mi - 7:42(7:42/mi) 145/153bpm [1117b/mi] 82cal 11) 0.37mi - 2:36(7:02/mi) 146/150bpm [1028b/mi] 29cal Add a comment |
4.1mi,
29:49 Run - Intervals
60s +90s +2min +2:30 +2min +90 sec + 60s. zwift
1) 1mi - 8:41(8:41/mi) 135/149bpm [1172b/mi] 104cal 2) 1mi - 7:08(7:08/mi) 153/161bpm [1091b/mi] 97cal 3) 1mi - 6:48(6:48/mi) 153/162bpm [1040b/mi] 92cal 4) 1mi - 6:49(6:49/mi) 156/164bpm [1063b/mi] 94cal 5) 0.06mi - 24(6:52/mi) 155/156bpm [1064b/mi] 5cal Add a comment
5.6mi,
42:55Run - General
1) 1mi - 8:14(8:14/mi) 138/150bpm [1136b/mi] 102cal
2) 1mi - 9:37(9:37/mi) 152/155bpm [1461b/mi] 131cal 3) 1mi - 7:44(7:44/mi) 151/155bpm [1167b/mi] 103cal 4) 1mi - 6:49(6:49/mi) 151/157bpm [1030b/mi] 91cal 5) 1mi - 6:27(6:27/mi) 151/157bpm [974b/mi] 86cal 6) 0.56mi - 4:04(7:19/mi) 152/156bpm [1113b/mi] 54cal Add a comment |
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Tue 10th Dec
Dec 10
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Wed 11th Dec
Dec 11
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Thu 12th Dec
Dec 12
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Fri 13th Dec
Dec 13
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Sat 14th Dec
Dec 14
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Sun 15th Dec
Dec 15
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Mon 16th Dec
Dec 16
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4.9mi,
1:03:25 Run - General
1) 1mi - 10:10(10:10/mi) 134/150bpm [1363b/mi] 119cal
2) 1mi - 17:18(17:18/mi) 130/150bpm [2248b/mi] 173cal 3) 1mi - 14:26(14:26/mi) 119/133bpm [1717b/mi] 100cal 4) 1mi - 12:56(12:56/mi) 120/131bpm [1552b/mi] 86cal 5) 0.92mi - 8:35(9:22/mi) 125/141bpm [1172b/mi] 69cal Add a comment
5mi,
37:46Run - General
Stopped watch..forgot to restart watch
1) 1mi - 8:12(8:12/mi) 136/145bpm [1114b/mi] 99cal 2) 0.88mi - 6:11(7:03/mi) 158/166bpm [1115b/mi] 87cal 3) 1mi - 6:32(6:32/mi) 161/166bpm [1052b/mi] 94cal 4) 1mi - 7:14(7:14/mi) 159/162bpm [1150b/mi] 102cal 5) 0.16mi - 1:09(7:08/mi) 152/156bpm [1085b/mi] 15cal Add a comment |
5.7mi,
41:01 Run - General
1) 1mi - 7:50(7:50/mi) 138/148bpm [1080b/mi] 97cal
2) 1mi - 8:25(8:25/mi) 154/161bpm [1296b/mi] 116cal 3) 1mi - 7:12(7:12/mi) 149/157bpm [1073b/mi] 96cal 4) 1mi - 6:25(6:25/mi) 153/158bpm [981b/mi] 87cal 5) 1mi - 6:13(6:13/mi) 153/157bpm [951b/mi] 84cal 6) 0.74mi - 4:57(6:38/mi) 156/158bpm [1035b/mi] 68cal Add a comment |
4mi,
51:20 Run - Intervals
run the diaganals on the pitch
1) 1mi - 15:55(15:55/mi) 107/131bpm [1703b/mi] 119cal 2) 0.22mi - 4:52(21:44/mi) 99/115bpm [2151b/mi] 28cal 3) 1mi - 9:02(9:02/mi) 125/151bpm [1128b/mi] 94cal 4) 0.27mi - 2:58(10:56/mi) 146/153bpm [1597b/mi] 39cal 5) 0.11mi - 2:42(25:40/mi) 122/136bpm [3131b/mi] 23cal 6) 0.81mi - 8:00(9:54/mi) 130/147bpm [1288b/mi] 82cal 7) 0.09mi - 3:02(32:27/mi) 106/132bpm [3439b/mi] 11cal 8) 0.41mi - 4:00(9:40/mi) 125/151bpm [1208b/mi] 34cal 9) 0.03mi - 49(27:18/mi) 141/149bpm [3850b/mi] 10cal Add a comment
5.1mi,
36:54Run - General
1) 1mi - 7:32(7:32/mi) 141/153bpm [1063b/mi] 96cal
2) 1mi - 7:09(7:09/mi) 149/154bpm [1064b/mi] 96cal 3) 1mi - 7:00(7:00/mi) 154/157bpm [1078b/mi] 97cal 4) 1mi - 7:12(7:12/mi) 153/158bpm [1102b/mi] 99cal 5) 1mi - 7:34(7:34/mi) 150/155bpm [1134b/mi] 101cal 6) 0.08mi - 28(5:52/mi) 149/151bpm [873b/mi] 6cal Add a comment |
0.1mi,
2:10 Walk - General
1) 0.11mi - 2:10(19:03/mi) 107/115bpm [2038b/mi] 14cal 52/58rpm
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10.4mi,
1:21:24Run - General
1) 1mi - 7:50(7:50/mi) 125/139bpm [979b/mi] 85cal
2) 1mi - 8:07(8:07/mi) 139/146bpm [1129b/mi] 104cal 3) 1mi - 9:12(9:12/mi) 146/152bpm [1343b/mi] 122cal 4) 1mi - 6:49(6:49/mi) 148/153bpm [1008b/mi] 90cal 5) 1mi - 7:46(7:46/mi) 152/156bpm [1179b/mi] 106cal 6) 1mi - 7:30(7:30/mi) 147/153bpm [1104b/mi] 98cal 7) 1mi - 9:35(9:35/mi) 148/153bpm [1418b/mi] 124cal 8) 1mi - 7:59(7:59/mi) 146/150bpm [1165b/mi] 99cal 9) 1mi - 6:51(6:51/mi) 144/151bpm [987b/mi] 79cal 10) 1mi - 6:48(6:48/mi) 144/151bpm [980b/mi] 74cal 11) 0.4mi - 2:58(7:24/mi) 147/150bpm [1088b/mi] 35cal Add a comment |
6.4mi,
49:41 Run - General
1) 1mi - 8:33(8:33/mi) 141/157bpm [1205b/mi] 109cal
2) 1mi - 8:09(8:09/mi) 159/173bpm [1295b/mi] 118cal 3) 1mi - 7:32(7:32/mi) 140/149bpm [1055b/mi] 91cal 4) 1mi - 8:28(8:28/mi) 147/159bpm [1245b/mi] 110cal 5) 1mi - 7:08(7:08/mi) 148/157bpm [1057b/mi] 93cal 6) 1mi - 6:59(6:59/mi) 144/160bpm [1007b/mi] 84cal 7) 0.42mi - 2:51(6:44/mi) 142/149bpm [956b/mi] 32cal Add a comment |
3.3mi,
33:15 Run - General
1) 1mi - 10:00(10:00/mi) 117/125bpm [1170b/mi] 96cal
2) 1mi - 10:23(10:23/mi) 114/121bpm [1183b/mi] 88cal 3) 1mi - 10:05(10:05/mi) 115/126bpm [1160b/mi] 81cal 4) 0.3mi - 2:47(9:25/mi) 117/124bpm [1101b/mi] 22cal Add a comment |
7.2mi,
57:35 Run - General
1) 1mi - 7:35(7:35/mi) 131/141bpm [994b/mi] 89cal
2) 1mi - 8:29(8:29/mi) 145/151bpm [1231b/mi] 112cal 3) 1mi - 9:27(9:27/mi) 152/159bpm [1436b/mi] 130cal 4) 1mi - 7:22(7:22/mi) 148/155bpm [1090b/mi] 97cal 5) 1mi - 8:21(8:21/mi) 148/156bpm [1235b/mi] 109cal 6) 1mi - 7:30(7:30/mi) 150/158bpm [1126b/mi] 100cal 7) 1mi - 7:29(7:29/mi) 150/157bpm [1121b/mi] 98cal 8) 0.23mi - 1:22(5:51/mi) 157/159bpm [920b/mi] 19cal Add a comment |
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Tue 17th Dec
Dec 17
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Wed 18th Dec
Dec 18
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Thu 19th Dec
Dec 19
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Fri 20th Dec
Dec 20
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Sat 21st Dec
Dec 21
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Sun 22nd Dec
Dec 22
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Mon 23rd Dec
Dec 23
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4.9mi,
1:05:35 Run - General
1) 1mi - 8:55(8:55/mi) 127/139bpm [1133b/mi] 98cal
2) 1mi - 13:19(13:19/mi) 132/161bpm [1758b/mi] 147cal 3) 1mi - 14:00(14:00/mi) 143/160bpm [2002b/mi] 171cal 4) 1mi - 15:30(15:30/mi) 144/155bpm [2233b/mi] 191cal 5) 0.94mi - 13:50(14:44/mi) 153/175bpm [2255b/mi] 183cal Add a comment
6.4mi,
48:40Run - General
1) 1mi - 7:42(7:42/mi) 142/151bpm [1092b/mi] 97cal
2) 1mi - 6:51(6:51/mi) 151/157bpm [1033b/mi] 93cal 3) 1mi - 7:35(7:35/mi) 152/159bpm [1153b/mi] 102cal 4) 1mi - 7:52(7:52/mi) 141/153bpm [1110b/mi] 93cal 5) 1mi - 7:49(7:49/mi) 146/150bpm [1141b/mi] 100cal 6) 1mi - 7:45(7:45/mi) 148/152bpm [1146b/mi] 100cal 7) 0.42mi - 3:06(7:20/mi) 149/158bpm [1092b/mi] 40cal Add a comment |
6mi,
43:27 Run - Tempo
2 x1mi at 6:10
1) 1mi - 8:25(8:25/mi) 143/152bpm [1204b/mi] 109cal 2) 1mi - 7:25(7:25/mi) 155/165bpm [1150b/mi] 103cal 3) 1mi - 7:03(7:03/mi) 150/157bpm [1058b/mi] 95cal 4) 1mi - 7:09(7:09/mi) 156/163bpm [1115b/mi] 100cal 5) 1mi - 6:06(6:06/mi) 153/163bpm [934b/mi] 83cal 6) 1mi - 7:18(7:19/mi) 153/161bpm [1120b/mi] 100cal Add a comment |
4.3mi,
1:19:17 Run - General
1) 1mi - 9:35(9:35/mi) 127/141bpm [1218b/mi] 106cal
2) 1mi - 17:17(17:17/mi) 116/134bpm [2004b/mi] 140cal 3) 1mi - 35:25(35:25/mi) 89/131bpm [3153b/mi] 138cal 4) 1mi - 12:06(12:06/mi) 118/131bpm [1427b/mi] 104cal 5) 0.32mi - 4:54(15:30/mi) 113/132bpm [1752b/mi] 34cal Add a comment
6.3mi,
46:15Run - Tempo
5k tempo. Top embankment loop. 10s head wind
1) 1mi - 8:10(8:10/mi) 138/147bpm [1127b/mi] 101cal 2) 1mi - 7:48(7:48/mi) 147/150bpm [1147b/mi] 103cal 3) 0.23mi - 2:05(9:13/mi) 148/149bpm [1364b/mi] 27cal 4) 1mi - 6:25(6:25/mi) 158/163bpm [1015b/mi] 91cal 5) 1mi - 6:42(6:42/mi) 162/164bpm [1084b/mi] 98cal 6) 1mi - 6:30(6:30/mi) 163/165bpm [1059b/mi] 96cal 7) 0.25mi - 1:44(6:58/mi) 162/164bpm [1128b/mi] 25calj 8) 0.21mi - 2:00(9:21/mi) 155/162bpm [1448b/mi] 27cal 9) 0.61mi - 4:51(7:54/mi) 153/156bpm [1209b/mi] 66cal Add a comment |
10.2mi,
1:21:44 Run - General
1) 1mi - 8:50(8:50/mi) 127/139bpm [1122b/mi] 98cal
2) 1mi - 10:15(10:15/mi) 137/144bpm [1404b/mi] 126cal 3) 1mi - 8:18(8:18/mi) 137/148bpm [1136b/mi] 99cal 4) 1mi - 8:23(8:23/mi) 142/149bpm [1191b/mi] 105cal 5) 1mi - 7:37(7:37/mi) 137/142bpm [1044b/mi] 85cal 6) 1mi - 7:49(7:49/mi) 139/144bpm [1087b/mi] 91cal 7) 1mi - 7:33(7:33/mi) 138/145bpm [1042b/mi] 83cal 8) 1mi - 7:37(7:37/mi) 140/147bpm [1065b/mi] 86cal 9) 1mi - 6:50(6:50/mi) 136/141bpm [930b/mi] 66cal 10) 1mi - 7:19(7:19/mi) 143/150bpm [1046b/mi] 85cal 11) 0.21mi - 1:13(5:55/mi) 147/150bpm [870b/mi] 15cal Add a comment |
5mi,
1:16:14 Run - General
1) 1mi - 15:17(15:17/mi) 127/141bpm [1941b/mi] 169cal
2) 1mi - 15:49(15:49/mi) 126/146bpm [1993b/mi] 150cal 3) 1mi - 15:36(15:36/mi) 125/146bpm [1950b/mi] 136cal 4) 1mi - 15:18(15:18/mi) 112/138bpm [1714b/mi] 80cal 5) 1mi - 13:52(13:52/mi) 123/151bpm [1706b/mi] 111cal 6) 0.04mi - 22(8:26/mi) 121/128bpm [1021b/mi] 2cal Add a comment |
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Tue 24th Dec
Dec 24
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Wed 25th Dec
Dec 25
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Thu 26th Dec
Dec 26
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Fri 27th Dec
Dec 27
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Sat 28th Dec
Dec 28
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Sun 29th Dec
Dec 29
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Mon 30th Dec
Dec 30
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4.1mi,
56:06 Run - General
1) 1mi - 9:33(9:33/mi) 140/152bpm [1336b/mi] 120cal
2) 1mi - 14:09(14:09/mi) 133/157bpm [1883b/mi] 153cal 3) 1mi - 14:49(14:49/mi) 127/154bpm [1881b/mi] 127cal 4) 1mi - 16:13(16:13/mi) 126/145bpm [2043b/mi] 131cal 5) 0.14mi - 1:22(9:57/mi) 120/136bpm [1193b/mi] 7cal Add a comment |
2.8mi,
39:25 Run - General
1) 1mi - 11:42(11:42/mi) 118/144bpm [1380b/mi] 112cal
2) 1mi - 18:18(18:18/mi) 107/135bpm [1958b/mi] 119cal 3) 0.77mi - 9:26(12:11/mi) 115/126bpm [1402b/mi] 72cal Add a comment |
5.1mi,
1:01:39 Run - Hill Work
45sec reps and mini loop and full loop of doom
1) 1mi - 9:00(9:00/mi) 125/141bpm [1125b/mi] 95cal 2) 0.16mi - 3:07(19:22/mi) 110/116bpm [2130b/mi] 22cal 3) 0.1mi - 47(7:37/mi) 115/122bpm [876b/mi] 6cal 4) 0.11mi - 1:33(13:57/mi) 120/126bpm [1674b/mi] 14cal 5) 0.12mi - 49(6:58/mi) 122/127bpm [849b/mi] 7cal 6) 0.13mi - 1:35(11:55/mi) 122/128bpm [1455b/mi] 15cal 7) 1mi - 10:27(10:27/mi) 111/124bpm [1159b/mi] 69cal 8) 0.04mi - 2:28(1:00:33/mi) 104/122bpm [6297b/mi] 12cal 9) 0.11mi - 46(7:00/mi) 109/119bpm [763b/mi] 4cal 10) 0.11mi - 1:41(14:40/mi) 113/121bpm [1658b/mi] 11cal 11) 0.13mi - 48(6:10/mi) 114/125bpm [702b/mi] 5cal 12) 0.16mi - 2:04(12:53/mi) 119/124bpm [1532b/mi] 16cal 13) 0.09mi - 46(8:34/mi) 115/120bpm [986b/mi] 5cal 14) 0.11mi - 1:20(12:26/mi) 126/131bpm [1568b/mi] 13cal 15) 0.09mi - 47(8:27/mi) 123/128bpm [1040b/mi] 7cal 16) 0.11mi - 2:08(20:12/mi) 125/134bpm [2525b/mi] 20cal 17) 0.61mi - 9:39(15:49/mi) 115/131bpm [1819b/mi] 65cal 18) 0.08mi - 46(9:43/mi) 110/123bpm [1069b/mi] 4cal 19) 0.09mi - 1:30(16:26/mi) 119/125bpm [1956b/mi] 10cal 20) 0.14mi - 1:28(10:29/mi) 127/136bpm [1331b/mi] 14cal 21) 0.07mi - 2:51(42:34/mi) 122/135bpm [5192b/mi] 23cal 22) 0.1mi - 47(7:43/mi) 123/128bpm [949b/mi] 6cal 23) 0.11mi - 1:57(18:23/mi) 127/133bpm [2335b/mi] 18cal 24) 0.11mi - 48(7:30/mi) 124/129bpm [930b/mi] 6cal 25) 0.25mi - 1:47(7:17/mi) 129/134bpm [940b/mi] 18cal Add a comment
5mi,
36:39Run - General
1) 1mi - 8:52(8:52/mi) 141/158bpm [1250b/mi] 110cal
2) 1mi - 8:01(8:01/mi) 158/166bpm [1268b/mi] 114cal 3) 1mi - 7:17(7:17/mi) 158/162bpm [1150b/mi] 104cal 4) 1mi - 5:48(5:48/mi) 157/163bpm [912b/mi] 82cal 5) 0.99mi - 6:41(6:45/mi) 164/168bpm [1108b/mi] 99cal Add a comment |
5.4mi,
40:06 Run - General
1) 1mi - 8:12(8:12/mi) 131/154bpm [1074b/mi] 94cal
2) 1mi - 8:51(8:51/mi) 157/166bpm [1390b/mi] 124cal 3) 1mi - 7:33(7:33/mi) 156/162bpm [1178b/mi] 105cal 4) 1mi - 6:20(6:20/mi) 160/165bpm [1013b/mi] 90cal 5) 1mi - 6:12(6:12/mi) 163/168bpm [1012b/mi] 91cal 6) 0.41mi - 2:58(7:08/mi) 163/168bpm [1164b/mi] 43cal Add a comment |
10.5mi,
1:21:41 Run - General
1) 1mi - 7:39(7:39/mi) 139/156bpm [1063b/mi] 94cal
2) 1mi - 8:05(8:05/mi) 153/160bpm [1236b/mi] 110cal 3) 1mi - 9:13(9:13/mi) 161/167bpm [1483b/mi] 132cal 4) 1mi - 7:01(7:01/mi) 161/168bpm [1129b/mi] 100cal 5) 1mi - 7:34(7:34/mi) 165/173bpm [1249b/mi] 112cal 6) 1mi - 7:12(7:12/mi) 164/169bpm [1182b/mi] 105cal 7) 1mi - 9:23(9:23/mi) 161/167bpm [1510b/mi] 131cal 8) 1mi - 8:00(8:00/mi) 160/166bpm [1280b/mi] 112cal 9) 1mi - 6:53(6:53/mi) 159/165bpm [1095b/mi] 94cal 10) 1mi - 6:41(6:41/mi) 156/165bpm [1042b/mi] 88cal 11) 0.54mi - 4:01(7:23/mi) 162/165bpm [1197b/mi] 57cal Add a comment |
6.1mi,
44:06 Run - General
1) 1mi - 7:32(7:32/mi) 142/155bpm [1070b/mi] 93cal
2) 1mi - 7:18(7:18/mi) 156/159bpm [1139b/mi] 100cal 3) 1mi - 7:10(7:10/mi) 158/162bpm [1132b/mi] 99cal 4) 1mi - 7:08(7:08/mi) 160/163bpm [1142b/mi] 100cal 5) 1mi - 7:09(7:09/mi) 162/164bpm [1158b/mi] 101cal 6) 1mi - 7:04(7:04/mi) 164/167bpm [1158b/mi] 103cal 7) 0.11mi - 45(6:44/mi) 166/167bpm [1119b/mi] 11cal Add a comment |
5mi,
37:12 Run - General
1) 1mi - 8:51(8:51/mi) 148/159bpm [1311b/mi] 115cal
2) 1mi - 8:28(8:28/mi) 156/162bpm [1322b/mi] 116cal 3) 1mi - 7:07(7:07/mi) 157/161bpm [1118b/mi] 98cal 4) 1mi - 5:57(5:57/mi) 155/161bpm [922b/mi] 80cal 5) 1mi - 6:37(6:37/mi) 161/166bpm [1066b/mi] 94cal 6) 0.03mi - 10(5:46/mi) 162/163bpm [934b/mi] 2cal Add a comment |