TeeBee

Old Deer Park
Event pb

1) 0.62mi - 5:48(9:21/mi) 146/170bpm [1364b/mi] 49cal 6.42/6.8mph
2) 0.62mi - 5:37(9:02/mi) 165/171bpm [1490b/mi] 56cal 6.64/6.89mph
3) 0.62mi - 5:41(9:09/mi) 171/180bpm [1563b/mi] 59cal 6.56/6.87mph
4) 0.62mi - 5:52(9:27/mi) 179/183bpm [1691b/mi] 63cal 6.35/6.76mph
5) 0.62mi - 5:50(9:23/mi) 182/184bpm [1707b/mi] 64cal 6.4/6.85mph
6) 0.11mi - 54(8:26/mi) 185/187bpm [1561b/mi] 10cal 7.11/6.93mph

Pretty tired by this point - tried to keep effort levels low.

1) 0.28mi - 3:00(10:52/mi) 154/160bpm [1673b/mi] 26cal 5.52/6.41mph
2) 0.06mi - 1:00(17:37/mi) 151/158bpm [2661b/mi] 8cal 3.4/5.47mph
3) 0.27mi - 3:00(11:10/mi) 149/159bpm [1665b/mi] 25cal 5.37/5.91mph
4) 0.06mi - 1:00(17:17/mi) 160/164bpm [2766b/mi] 9cal 3.47/5.87mph
5) 0.26mi - 3:00(11:30/mi) 148/156bpm [1702b/mi] 26cal 5.22/5.55mph
6) 0.06mi - 1:00(15:29/mi) 157/164bpm [2431b/mi] 9cal 3.87/5.26mph
7) 0.26mi - 3:00(11:20/mi) 152/159bpm [1723b/mi] 26cal 5.29/6.01mph
8) 0.06mi - 1:00(15:56/mi) 150/156bpm [2389b/mi] 8cal 3.77/5.22mph
9) 0.27mi - 3:00(11:04/mi) 151/158bpm [1672b/mi] 26cal 5.42/6.01mph
10) 0.06mi - 1:00(16:00/mi) 151/155bpm [2415b/mi] 7cal 3.75/5.72mph
11) 0.26mi - 3:00(11:39/mi) 154/162bpm [1794b/mi] 26cal 5.15/6.01mph
12) 0.06mi - 1:00(16:37/mi) 159/168bpm [2642b/mi] 9cal 3.61/5.24mph
13) 0.26mi - 3:00(11:34/mi) 157/161bpm [1816b/mi] 26cal 5.19/5.78mph
14) 0.07mi - 1:00(15:13/mi) 165/171bpm [2511b/mi] 9cal 3.94/5.41mph
15) 0.26mi - 3:00(11:39/mi) 163/175bpm [1899b/mi] 27cal 5.15/5.74mph
16) 0.06mi - 1:00(17:24/mi) 153/165bpm [2661b/mi] 7cal 3.45/5.41mph
17) 0.24mi - 2:48(11:32/mi) 158/165bpm [1823b/mi] 25cal 5.2/5.61mph

Decided to start out 4/1 until I started to tire. Made it to Richmond Bridge and then changed to 3/1. Stopped to change intervals on Garmin - hence two different entries.

1) 0.37mi - 4:00(10:47/mi) 142/150bpm [1531b/mi] 34cal 5.57/5.91mph
2) 0.06mi - 1:00(18:04/mi) 141/150bpm [2547b/mi] 7cal 3.32/5.63mph
3) 0.37mi - 4:00(10:50/mi) 137/144bpm [1484b/mi] 32cal 5.54/5.95mph
4) 0.06mi - 1:00(17:42/mi) 140/149bpm [2478b/mi] 7cal 3.39/5.22mph
5) 0.35mi - 4:00(11:18/mi) 136/153bpm [1536b/mi] 32cal 5.31/5.93mph
6) 0.06mi - 1:00(17:55/mi) 143/152bpm [2563b/mi] 7cal 3.35/5.91mph
7) 0.34mi - 4:00(11:51/mi) 137/152bpm [1625b/mi] 29cal 5.06/6.03mph
8) 0.06mi - 1:00(16:01/mi) 142/148bpm [2274b/mi] 6cal 3.75/5.82mph
9) 0.38mi - 4:00(10:26/mi) 149/160bpm [1556b/mi] 34cal 5.75/6.35mph
10) 0.06mi - 1:00(17:46/mi) 151/163bpm [2684b/mi] 7cal 3.38/5.89mph
11) 0.38mi - 4:00(10:36/mi) 153/161bpm [1621b/mi] 34cal 5.66/6.55mph
12) 0.06mi - 1:00(16:10/mi) 150/160bpm [2426b/mi] 7cal 3.71/5.36mph
13) 0.38mi - 4:00(10:39/mi) 153/164bpm [1631b/mi] 35cal 5.63/6.03mph
14) 0.06mi - 1:00(16:39/mi) 154/163bpm [2563b/mi] 8cal 3.6/5.68mph
15) 0.38mi - 4:00(10:37/mi) 153/164bpm [1625b/mi] 33cal 5.65/6.39mph
16) 0.06mi - 1:00(17:04/mi) 159/167bpm [2714b/mi] 8cal 3.52/5.45mph
17) 0.37mi - 4:00(10:42/mi) 156/164bpm [1669b/mi] 35cal 5.61/6.03mph
18) 0.06mi - 1:00(16:45/mi) 157/165bpm [2630b/mi] 8cal 3.58/5.45mph
19) 0.38mi - 4:00(10:36/mi) 154/161bpm [1633b/mi] 34cal 5.66/6.28mph
20) 0.06mi - 1:00(17:10/mi) 154/159bpm [2643b/mi] 7cal 3.5/5.87mph
21) 0.08mi - 47(9:57/mi) 145/149bpm [1443b/mi] 4cal 6.03/6.59mph

Forget to press start for a little while

1) 0.33mi - 5:53(18:02/mi) 88/100bpm [1587b/mi] 28cal 59/117rpm 3.33/4.17mph

1) 0.62mi - 12:03(19:23/mi) 87/104bpm [1686b/mi] 51cal 39/60rpm 3.1/4.51mph
2) 0.54mi - 9:51(18:24/mi) 88/114bpm [1619b/mi] 41cal 35/59rpm 3.26/37.67mph

Skate shop and back

1) 0.25mi - 5:06(20:12/mi) 101/109bpm [2041b/mi] 22cal 56/61rpm 2.97/3.44mph

1) 0.24mi - 2:30(10:23/mi) 121/130bpm [1255b/mi] 16cal 5.78/6.8mph

1) 0.49mi - 5:05(10:23/mi) 133/154bpm [1380b/mi] 40cal 5.78/8.68mph

1) 0.32mi - 8:36(27:13/mi) 86/109bpm [2341b/mi] 33cal 40/60rpm 2.2/3.36mph

1) 0.62mi - 11:24(18:20/mi) 94/103bpm [1724b/mi] 54cal 56/63rpm 3.27/4.13mph
2) 0.41mi - 7:39(18:40/mi) 92/100bpm [1718b/mi] 36cal 53/60rpm 3.21/3.63mph

1) 0.62mi - 10:33(16:59/mi) 92/105bpm [1563b/mi] 54cal 60/64rpm 3.53/4.32mph
2) 0.44mi - 7:28(16:51/mi) 94/110bpm [1583b/mi] 35cal 49/66rpm 3.56/3.8mph

1) 0.62mi - 12:19(19:48/mi) 110/146bpm [2177b/mi] 54cal 52/59rpm 3.03/3.51mph
2) 0.13mi - 2:59(22:26/mi) 110/120bpm [2468b/mi] 12cal 44/57rpm 2.67/3.53mph

600m - with 3x randomly assigned 100m hard in each set
(Awesome session )

1) 0.62mi - 10:19(16:35/mi) 117/151bpm [1941b/mi] 57cal 3.62/5.99mph
2) 0.29mi - 7:49(26:42/mi) 115/149bpm [3071b/mi] 37cal 2.25/11.23mph

Rep 1 - 3,4,6 [200m jog, 200m hard, 100m jog, 100m hard]
3) 0.36mi - 3:07(8:35/mi) 162/177bpm [1391b/mi] 28cal 6.99/9.71mph
4) 0.25mi - 6:15(24:58/mi) 125/178bpm [3121b/mi] 32cal 2.4/9.6mph

Rep 2 - 1,3,6 [100m hard, 100m jog, 100m hard, 200m jog, 100m hard]
5) 0.37mi - 3:29(9:24/mi) 164/178bpm [1542b/mi] 30cal 6.38/11.54mph
6) 0.25mi - 6:03(24:05/mi) 133/179bpm [3202b/mi] 32cal 2.49/10.16mph

Rep 3 - 1,3,4 [100m hard, 100m jog, 200m hard, 200m jog]
7) 0.36mi - 3:28(9:33/mi) 170/180bpm [1625b/mi] 32cal 6.28/10.75mph
8) 0.25mi - 6:04(24:33/mi) 132/172bpm [3241b/mi] 27cal 2.44/5.34mph

Rep 4 - 4,5,6 [300m jog, 300m hard]
9) 0.37mi - 3:23(9:06/mi) 165/182bpm [1501b/mi] 32cal 6.59/8.75mph
10) 0.03mi - 56(27:59/mi) 176/182bpm [4925b/mi] 10cal 2.15/8.39mph

1) 0.62mi - 12:02(19:22/mi) 101/127bpm [1955b/mi] 53cal 54/58rpm 3.1/4.13mph
2) 0.55mi - 11:11(20:10/mi) 106/114bpm [2139b/mi] 48cal 49/68rpm 2.98/3.76mph

1) 0.51mi - 9:46(19:10/mi) 82/95bpm [1572b/mi] 45cal 55/59rpm 3.13/3.44mph

1) 0.62mi - 11:29(18:27/mi) 93/107bpm [1716b/mi] 54cal 54/63rpm 3.25/3.99mph
2) 0.62mi - 11:12(18:02/mi) 71/99bpm [1281b/mi] 30cal 55/59rpm 3.33/3.82mph
3) 0.48mi - 10:03(20:56/mi) 74/101bpm [1549b/mi] 16cal 21/61rpm 2.87/5.91mph

1) 0.62mi - 9:58(16:02/mi) 96/105bpm [1539b/mi] 52cal 60/65rpm 3.74/4.24mph
2) 0.62mi - 10:41(17:12/mi) 86/97bpm [1479b/mi] 55cal 59/64rpm 3.49/3.97mph
3) 0.56mi - 9:05(16:14/mi) 86/96bpm [1397b/mi] 49cal 60/64rpm 3.7/5.01mph

1) 0.45mi - 9:06(20:25/mi) 106/115bpm [2164b/mi] 41cal 50/58rpm 2.94/4.57mph

1) 0.39mi - 5:00(12:49/mi) 126/134bpm [1616b/mi] 35cal 4.68/5.51mph
2) 0.05mi - 1:00(18:14/mi) 121/132bpm [2206b/mi] 5cal 3.29/4.68mph
3) 0.39mi - 5:00(12:41/mi) 133/146bpm [1686b/mi] 37cal 4.73/5.03mph
4) 0.06mi - 1:00(16:55/mi) 127/137bpm [2148b/mi] 5cal 3.55/4.91mph
5) 0.39mi - 5:00(12:51/mi) 136/153bpm [1749b/mi] 38cal 4.67/4.95mph
6) 0.06mi - 1:00(16:58/mi) 138/148bpm [2342b/mi] 6cal 3.54/4.78mph
7) 0.42mi - 5:00(12:02/mi) 136/146bpm [1636b/mi] 38cal 4.99/5.22mph
8) 0.06mi - 1:00(16:04/mi) 140/144bpm [2249b/mi] 7cal 3.73/5.05mph
9) 0.41mi - 5:00(12:07/mi) 144/154bpm [1745b/mi] 39cal 4.95/5.38mph
10) 0.06mi - 1:00(16:54/mi) 137/153bpm [2314b/mi] 5cal 3.55/5.03mph
11) 0.41mi - 5:00(12:10/mi) 140/153bpm [1702b/mi] 38cal 4.93/5.34mph
12) 0.06mi - 1:00(16:36/mi) 133/140bpm [2207b/mi] 5cal 3.61/5.09mph
13) 0.42mi - 5:00(11:58/mi) 140/152bpm [1675b/mi] 39cal 5.01/5.41mph
14) 0.05mi - 1:00(19:20/mi) 142/150bpm [2745b/mi] 6cal 3.1/5.16mph
15) 0.42mi - 5:00(11:55/mi) 143/156bpm [1704b/mi] 39cal 5.04/5.34mph
16) 0.06mi - 1:00(17:29/mi) 142/157bpm [2483b/mi] 5cal 3.43/5.3mph
17) 0.26mi - 3:06(12:06/mi) 147/153bpm [1778b/mi] 23cal 4.96/5.2mph

1) 0.34mi - 6:30(19:22/mi) 95/109bpm [1840b/mi] 28cal 57/62rpm 3.1/4.13mph

1) 0.26mi - 5:36(21:21/mi) 108/130bpm [2306b/mi] 24cal 52/59rpm 2.81/3.23mph

1) 0.47mi - 5:39(11:58/mi) 141/151bpm [1687b/mi] 47cal 5.02/5.7mph

1) 0.35mi - 9:58(28:18/mi) 92/105bpm [2603b/mi] 40cal 32/65rpm 2.12/3.51mph

Sports therapist
1) 3.11mi - 18:47(6:03/mi) 116/133bpm [701b/mi] 98cal 9.93/14.26mph
2) 3.11mi - 19:39(6:19/mi) 106/138bpm [670b/mi] 78cal 9.49/14.97mph
3) 1.89mi - 10:55(5:47/mi) 108/122bpm [624b/mi] 42cal 10.39/13.9mph

Weights session - Strength phase (except for DLs) session 14, wk beg 25th Nov

Dead lift
This week:
Warm up - 1 x 10 @ 39Kg
4 sets x 9 @ 43Kg Straightforward.
Do 10 reps next week

Chest press
This week: 3 sets x 7 @ 21Kg - changed arranged and used garden chairs for rest (higher start)
Still hard
Keep at 7

Pull over with glute bridge
This week: 4 sets x 8 @18Kg
Can go up to 9

db row
This week: 4 sets x 8 L and 7 R @16Kg
Keep at 8 L and 7 R (for one last week)

Split squat
This week: 4 sets x 8 @18Kg ES
Keep at 4 sets x 8 @ 18Kg ES

Osterley
Mmmmm. Thought I'd try to just run to feel without pushing too hard, but mind games...
Looks like I went off way too hard, and I had very little left for the bastard Osterley last Km. Still, fastest time for any parkrun course (and highest age grade) since 17th Feb.

1) 0.62mi - 5:33(8:56/mi) 154/173bpm [1376b/mi] 50cal 6.72/8.45mph
2) 0.62mi - 5:32(8:55/mi) 166/170bpm [1480b/mi] 55cal 6.73/6.99mph
3) 0.62mi - 5:46(9:17/mi) 183/186bpm [1699b/mi] 63cal 6.46/6.82mph
4) 0.62mi - 5:41(9:08/mi) 185/189bpm [1690b/mi] 64cal 6.57/6.85mph
5) 0.62mi - 6:03(9:44/mi) 186/189bpm [1811b/mi] 68cal 6.16/6.8mph
6) 0.02mi - 8(6:54/mi) 191/192bpm [1317b/mi] 1cal 8.7/7.14mph

1) 0.46mi - 5:43(12:18/mi) 138/156bpm [1698b/mi] 46cal 4.88/5.55mph

Remaining part of run - pretty tired today.
....And with that I have now run further in 2024 than I did in either 2022 or 2023. I'll take that as a win.

1) 0.26mi - 3:00(11:43/mi) 148/159bpm [1733b/mi] 25cal 5.12/5.74mph
2) 0.07mi - 1:00(15:08/mi) 156/163bpm [2362b/mi] 9cal 3.96/5.34mph
3) 0.27mi - 3:00(11:12/mi) 153/166bpm [1714b/mi] 27cal 5.36/5.59mph
4) 0.06mi - 1:00(16:35/mi) 155/162bpm [2570b/mi] 9cal 3.62/5.59mph
5) 0.28mi - 3:00(10:49/mi) 152/162bpm [1645b/mi] 27cal 5.54/6.16mph
6) 0.05mi - 1:00(18:23/mi) 155/162bpm [2848b/mi] 9cal 3.27/5.76mph
7) 0.28mi - 3:00(10:52/mi) 156/167bpm [1695b/mi] 27cal 5.52/5.95mph
8) 0.05mi - 1:00(18:48/mi) 158/168bpm [2971b/mi] 9cal 3.19/5.61mph
9) 0.27mi - 3:00(11:17/mi) 148/160bpm [1670b/mi] 25cal 5.32/6.64mph
10) 0.05mi - 1:00(20:10/mi) 154/160bpm [3107b/mi] 9cal 2.98/4.99mph
11) 0.26mi - 3:00(11:42/mi) 151/161bpm [1768b/mi] 26cal 5.12/5.85mph
12) 0.08mi - 1:00(13:15/mi) 151/158bpm [2001b/mi] 9cal 4.53/5.68mph
13) 0.26mi - 3:00(11:26/mi) 154/159bpm [1760b/mi] 27cal 5.25/5.66mph
14) 0.06mi - 1:00(16:41/mi) 154/160bpm [2568b/mi] 8cal 3.6/5.28mph
15) 0.27mi - 3:00(11:18/mi) 152/164bpm [1717b/mi] 25cal 5.31/5.63mph
16) 0.06mi - 1:00(15:56/mi) 156/161bpm [2484b/mi] 9cal 3.77/5.34mph
17) 0.27mi - 3:00(10:56/mi) 150/157bpm [1639b/mi] 25cal 5.49/6.43mph
18) 0.06mi - 1:00(17:46/mi) 151/157bpm [2683b/mi] 7cal 3.38/5.66mph
19) 0.25mi - 3:00(12:02/mi) 153/162bpm [1841b/mi] 22cal 4.99/5.24mph
20) 0.06mi - 1:00(17:57/mi) 159/166bpm [2855b/mi] 8cal 3.34/5.28mph
21) 0.25mi - 3:00(12:11/mi) 152/161bpm [1852b/mi] 24cal 4.92/5.53mph
22) 0.09mi - 1:00(11:17/mi) 162/165bpm [1829b/mi] 9cal 5.31/5.47mph
23) 0.07mi - 50(11:21/mi) 169/173bpm [1918b/mi] 7cal 5.29/5.32mph

Part 1 of run, legs felt trashed so stopped and changed run-walk ratio for rest of run

1) 0.36mi - 4:00(11:04/mi) 133/153bpm [1471b/mi] 32cal 5.42/5.87mph
2) 0.06mi - 1:00(17:18/mi) 138/152bpm [2387b/mi] 7cal 3.47/5.38mph
3) 0.36mi - 4:00(11:13/mi) 140/153bpm [1571b/mi] 33cal 5.35/5.99mph
4) 0.05mi - 1:00(18:28/mi) 139/152bpm [2567b/mi] 6cal 3.25/5.85mph
5) 0.37mi - 4:00(10:55/mi) 145/157bpm [1584b/mi] 33cal 5.49/5.8mph
6) 0.06mi - 1:00(16:32/mi) 146/155bpm [2415b/mi] 7cal 3.63/5.57mph
7) 0.36mi - 4:00(11:06/mi) 147/161bpm [1632b/mi] 34cal 5.41/5.99mph
8) 0.06mi - 1:00(18:03/mi) 151/163bpm [2724b/mi] 8cal 3.33/5.74mph
9) 0.36mi - 4:00(10:59/mi) 151/160bpm [1659b/mi] 34cal 5.46/5.8mph
10) 0.01mi - 4(11:44/mi) 157/157bpm [1842b/mi] 5.11/5.32mph

1) 0.4mi - 6:44(16:41/mi) 90/96bpm [1501b/mi] 36cal 57/65rpm 3.6/4.36mph

Bootcamp warm up and then run reps
1) 0.62mi - 7:45(12:29/mi) 131/146bpm [1635b/mi] 55cal 4.81/7.93mph
2) 0.62mi - 9:26(15:11/mi) 136/167bpm [2064b/mi] 68cal 3.95/7.43mph
3) 0.25mi - 4:30(17:50/mi) 153/162bpm [2728b/mi] 40cal 3.36/7.99mph

There and back
1) 0.37mi - 12:39(34:35/mi) 88/108bpm [3043b/mi] 48cal 29/77rpm 1.74/3.74mph

1) 0.46mi - 8:47(19:13/mi) 119/130bpm [2286b/mi] 39cal 54/61rpm 3.12/3.86mph

That was a bastard session! Assistant coach was also on duty today

(90s easy, 90s tempo, 30s hard) x3

walking rest

(90s easy, 2mins tempo, 30s hard) x3

walking rest

(1min easy, 1min tempo, 30s hard) x3

1) 0mi - 1(24:12/mi) 95/95bpm [2299b/mi] 2.48/2.8mph
2) 0.62mi - 9:21(15:03/mi) 124/156bpm [1867b/mi] 62cal 3.99/5.99mph
3) 0.62mi - 6:09(9:54/mi) 164/177bpm [1623b/mi] 61cal 6.06/7.72mph
4) 0.62mi - 6:50(11:00/mi) 171/183bpm [1881b/mi] 68cal 5.45/7.81mph
5) 0.62mi - 7:42(12:24/mi) 145/178bpm [1798b/mi] 54cal 4.84/7.68mph
6) 0.62mi - 6:34(10:34/mi) 172/180bpm [1818b/mi] 62cal 5.68/7.72mph
7) 0.62mi - 7:46(12:29/mi) 158/186bpm [1973b/mi] 63cal 4.8/7.28mph
8) 0.62mi - 5:47(9:19/mi) 177/185bpm [1649b/mi] 61cal 6.44/7.99mph
9) 0.17mi - 2:53(16:38/mi) 165/187bpm [2744b/mi] 24cal 3.61/7.37mph

1) 0.3mi - 5:34(18:48/mi) 95/101bpm [1785b/mi] 27cal 52/63rpm 3.19/4.05mph

1) 0.47mi - 4:41(10:05/mi) 137/160bpm [1380b/mi] 37cal 5.95/7.03mph

There and back
1) 0.44mi - 24:23(55:51/mi) 91/106bpm [5082b/mi] 76cal 14/79rpm 1.07/36.44mph

1) 0.23mi - 2:18(9:46/mi) 152/165bpm [1485b/mi] 20cal 6.14/7.72mph

1) 0.48mi - 5:29(11:22/mi) 145/157bpm [1648b/mi] 47cal 5.28/5.93mph

1) 0.32mi - 4:00(12:34/mi) 127/137bpm [1596b/mi] 29cal 4.77/4.97mph
2) 0.06mi - 1:00(17:37/mi) 130/139bpm [2291b/mi] 6cal 3.4/5.07mph
3) 0.34mi - 4:00(11:37/mi) 136/146bpm [1579b/mi] 31cal 5.17/5.53mph
4) 0.05mi - 1:00(19:18/mi) 134/142bpm [2586b/mi] 6cal 3.11/4.86mph
5) 0.34mi - 4:00(11:55/mi) 137/151bpm [1632b/mi] 30cal 5.04/6.24mph
6) 0.06mi - 1:00(16:16/mi) 142/151bpm [2310b/mi] 7cal 3.69/5.47mph
7) 0.36mi - 4:00(11:09/mi) 139/150bpm [1550b/mi] 32cal 5.38/5.89mph
8) 0.06mi - 1:00(17:22/mi) 142/150bpm [2465b/mi] 7cal 3.46/5.51mph
9) 0.35mi - 4:00(11:19/mi) 141/151bpm [1596b/mi] 32cal 5.3/5.59mph
10) 0.05mi - 1:00(18:18/mi) 139/149bpm [2544b/mi] 6cal 3.28/5.3mph
11) 0.34mi - 4:00(11:44/mi) 140/150bpm [1642b/mi] 31cal 5.12/5.68mph
12) 0.05mi - 1:00(18:16/mi) 141/150bpm [2576b/mi] 6cal 3.28/5.32mph
13) 0.34mi - 4:00(11:37/mi) 143/153bpm [1661b/mi] 31cal 5.17/5.38mph
14) 0.05mi - 1:00(18:27/mi) 138/149bpm [2546b/mi] 5cal 3.25/5.16mph
15) 0.35mi - 4:00(11:19/mi) 144/153bpm [1630b/mi] 31cal 5.3/5.87mph
16) 0.06mi - 1:00(18:05/mi) 140/149bpm [2531b/mi] 6cal 3.32/5.13mph
17) 0.36mi - 4:00(11:04/mi) 146/157bpm [1616b/mi] 31cal 5.42/6.05mph
18) 0.05mi - 1:00(18:44/mi) 145/155bpm [2716b/mi] 6cal 3.2/5.55mph
19) 0.35mi - 4:00(11:29/mi) 144/153bpm [1653b/mi] 31cal 5.23/5.7mph
20) 0.06mi - 1:00(16:38/mi) 146/151bpm [2430b/mi] 6cal 3.61/5.2mph
21) 0.34mi - 4:00(11:52/mi) 144/151bpm [1708b/mi] 31cal 5.06/5.43mph
22) 0.06mi - 1:00(16:13/mi) 143/154bpm [2319b/mi] 6cal 3.7/5.05mph
23) 0.35mi - 4:00(11:24/mi) 144/154bpm [1642b/mi] 31cal 5.26/5.57mph
24) 0.06mi - 1:00(17:25/mi) 142/151bpm [2473b/mi] 6cal 3.44/5.38mph
25) 0.17mi - 2:00(11:28/mi) 139/151bpm [1595b/mi] 13cal 5.23/5.55mph

1) 0.39mi - 7:17(18:34/mi) 87/96bpm [1615b/mi] 36cal 57/61rpm 3.23/4.15mph

1) 0.62mi - 11:21(18:14/mi) 88/101bpm [1605b/mi] 54cal 57/63rpm 3.29/3.74mph
2) 0.22mi - 4:13(18:49/mi) 84/90bpm [1580b/mi] 19cal 55/58rpm 3.19/3.47mph

1) 0.62mi - 14:29(23:18/mi) 82/95bpm [1911b/mi] 54cal 24/55rpm 2.57/3.17mph
2) 0.02mi - 23(24:49/mi) 77/78bpm [1912b/mi] 2.42/2.27mph

1) 0.47mi - 5:00(10:33/mi) 146/159bpm [1541b/mi] 44cal 5.68/7.83mph

1) 0.32mi - 7:46(24:05/mi) 96/113bpm [2312b/mi] 37cal 42/77rpm 2.49/3.8mph

♫♪A 1 minute wall sit for a fetchie ♫♪

1) 0.62mi - 10:21(16:39/mi) 99/120bpm [1648b/mi] 51cal 61/87rpm 3.6/6.74mph
2) 0.62mi - 10:26(16:47/mi) 101/109bpm [1695b/mi] 55cal 60/63rpm 3.57/4.13mph
3) 0.11mi - 2:16(19:51/mi) 82/99bpm [1628b/mi] 11cal 53/60rpm 3.02/3.99mph

1) 0.01mi - 16(22:04/mi) 81/89bpm [1787b/mi] 2.72/3.65mph
2) 0.37mi - 4:46(12:44/mi) 128/143bpm [1630b/mi] 34cal 4.71/5.55mph
3) 0.06mi - 1:30(24:01/mi) 128/144bpm [3075b/mi] 9cal 2.5/5.74mph
4) 0.62mi - 8:33(13:46/mi) 131/143bpm [1804b/mi] 59cal 4.36/5.8mph
5) 0.11mi - 2:08(19:10/mi) 125/149bpm [2397b/mi] 11cal 3.13/5.11mph
6) 0.62mi - 7:08(11:30/mi) 141/153bpm [1622b/mi] 59cal 5.22/5.59mph
7) 0.07mi - 1:19(20:09/mi) 133/144bpm [2681b/mi] 6cal 2.98/5.43mph
8) 0.48mi - 6:38(13:57/mi) 135/153bpm [1883b/mi] 46cal 4.3/6.01mph
9) 0.56mi - 6:39(11:56/mi) 145/154bpm [1730b/mi] 55cal 5.03/5.3mph
10) 0.09mi - 1:31(17:36/mi) 141/152bpm [2482b/mi] 9cal 3.41/5.18mph
11) 0.44mi - 4:58(11:12/mi) 142/153bpm [1589b/mi] 38cal 5.36/6.01mph
12) 0.12mi - 2:12(17:56/mi) 138/153bpm [2476b/mi] 11cal 3.34/5.07mph
13) 0.62mi - 7:27(12:00/mi) 141/155bpm [1691b/mi] 52cal 5/6.28mph
14) 0.28mi - 3:18(11:47/mi) 148/153bpm [1743b/mi] 27cal 5.09/5.87mph
15) 0.16mi - 2:56(18:02/mi) 132/153bpm [2380b/mi] 15cal 3.33/3.67mph
16) 0.53mi - 8:20(15:45/mi) 136/154bpm [2142b/mi] 48cal 3.81/5.95mph
17) 0.52mi - 6:50(13:06/mi) 143/157bpm [1873b/mi] 46cal 4.58/6.28mph
18) 0.62mi - 7:28(12:01/mi) 151/160bpm [1814b/mi] 58cal 5/5.66mph
19) 0.1mi - 1:44(18:09/mi) 133/146bpm [2415b/mi] 8cal 3.3/3.49mph
20) 0.62mi - 8:13(13:14/mi) 136/149bpm [1799b/mi] 46cal 4.54/6.93mph
21) 0.6mi - 7:58(13:19/mi) 142/159bpm [1891b/mi] 50cal 4.51/6.74mph

1) 0.62mi - 10:38(17:06/mi) 79/94bpm [1351b/mi] 43cal 60/121rpm 3.51/5.11mph
2) 0.19mi - 3:16(17:27/mi) 78/85bpm [1361b/mi] 5cal 60/63rpm 3.44/3.8mph

Weights session - Strength phase (except for DLs) session 15, wk beg 9th Dec

Dead lift
This week:
Warm up - 1 x 10 @ 39Kg
4 sets x 10 @ 43Kg Straightforward.
Do 10 reps next week

Chest press
This week: 3 sets x 7 @ 21Kg - used garden chairs for rest again, but couldn't remember how I'd done it last time. Things seemed much easier today - not sure if it's related to the changed chair use ??
Keep at 7

Pull over with glute bridge
This week: 4 sets x 9 @18Kg
Can go up to 10. Really glad I've only one more session with these, it scares me having the db over my face

db row
This week: 4 sets x 8 L and 7 R @16Kg
Keep at 8 L and 7 R

L arm felt hard today. Keep as is

Split squat
This week: 4 sets x 8 @18Kg ES
Easier this week, but happy to remain at 8 for final week.

Keep at 4 sets x 8 @ 18Kg ES

2 christmas lunges
♫♪And a 1 minute wall sit for a fetchie ♫♪

1) 0.62mi - 12:12(19:37/mi) 95/106bpm [1864b/mi] 51cal 56/60rpm 3.06/3.57mph
2) 0.22mi - 4:31(20:19/mi) 98/104bpm [1992b/mi] 19cal 49/59rpm 2.95/3.82mph

3 Pressups
2 Christmas lunges
♫♪And a 1 minute wall sit for a fetchie ♫♪

Run wit A

1) 0.23mi - 3:00(13:00/mi) 123/140bpm [1599b/mi] 21cal 4.61/4.99mph
2) 0.05mi - 1:00(18:31/mi) 130/135bpm [2408b/mi] 5cal 3.24/4.99mph
3) 0.25mi - 3:00(11:57/mi) 134/144bpm [1601b/mi] 24cal 5.02/5.43mph
4) 0.07mi - 1:00(14:23/mi) 126/140bpm [1813b/mi] 6cal 4.17/5.76mph
5) 0.26mi - 3:00(11:34/mi) 133/145bpm [1539b/mi] 24cal 5.19/5.36mph
6) 0.05mi - 1:00(18:30/mi) 137/148bpm [2535b/mi] 6cal 3.24/5.18mph
7) 0.26mi - 3:00(11:45/mi) 137/153bpm [1610b/mi] 23cal 5.1/5.3mph
8) 0.06mi - 1:00(16:52/mi) 143/156bpm [2413b/mi] 7cal 3.56/5.13mph
9) 0.26mi - 3:00(11:40/mi) 135/146bpm [1574b/mi] 22cal 5.14/5.95mph
10) 0.06mi - 1:00(18:03/mi) 142/147bpm [2563b/mi] 6cal 3.32/5.95mph
11) 0.27mi - 3:00(11:16/mi) 139/152bpm [1566b/mi] 24cal 5.33/5.66mph
12) 0.06mi - 1:00(17:10/mi) 143/149bpm [2456b/mi] 6cal 3.49/5.66mph
13) 0.26mi - 3:00(11:20/mi) 145/156bpm [1645b/mi] 24cal 5.29/5.57mph
14) 0.06mi - 1:00(16:56/mi) 142/152bpm [2405b/mi] 6cal 3.54/5.3mph
15) 0.26mi - 3:00(11:44/mi) 136/149bpm [1597b/mi] 22cal 5.11/5.47mph
16) 0.06mi - 1:00(16:46/mi) 142/150bpm [2380b/mi] 5cal 3.58/4.95mph
17) 0.25mi - 3:00(11:59/mi) 146/153bpm [1749b/mi] 21cal 5.01/5.38mph
18) 0.05mi - 1:00(18:52/mi) 144/149bpm [2718b/mi] 6cal 3.18/5.32mph
19) 0.26mi - 3:00(11:27/mi) 151/159bpm [1729b/mi] 24cal 5.24/5.87mph
20) 0.05mi - 1:00(18:53/mi) 147/157bpm [2775b/mi] 6cal 3.18/5.28mph
21) 0.26mi - 3:00(11:35/mi) 150/156bpm [1738b/mi] 24cal 5.18/5.43mph
22) 0.06mi - 1:00(17:23/mi) 143/154bpm [2485b/mi] 6cal 3.45/5.07mph
23) 0.25mi - 3:00(11:57/mi) 145/155bpm [1732b/mi] 23cal 5.02/5.32mph
24) 0.06mi - 1:00(15:44/mi) 149/155bpm [2345b/mi] 6cal 3.81/4.99mph
25) 0.25mi - 3:00(11:49/mi) 149/158bpm [1761b/mi] 24cal 5.08/5.22mph
26) 0.05mi - 1:00(18:46/mi) 146/158bpm [2740b/mi] 6cal 3.2/5.26mph
27) 0.27mi - 3:00(11:16/mi) 148/154bpm [1667b/mi] 24cal 5.33/5.91mph
28) 0.05mi - 1:00(18:34/mi) 151/159bpm [2804b/mi] 7cal 3.23/5.41mph
29) 0.25mi - 3:00(11:47/mi) 148/158bpm [1743b/mi] 23cal 5.09/5.11mph
30) 0.05mi - 1:00(18:47/mi) 146/151bpm [2742b/mi] 5cal 3.19/5.03mph
31) 0.25mi - 3:00(12:10/mi) 153/165bpm [1863b/mi] 24cal 4.93/5.43mph
32) 0.07mi - 1:00(13:28/mi) 170/171bpm [2290b/mi] 8cal 4.45/5.43mph
33) 0.23mi - 3:00(13:03/mi) 161/170bpm [2102b/mi] 25cal 4.59/5.53mph
34) 0.06mi - 1:00(16:38/mi) 149/158bpm [2478b/mi] 6cal 3.61/5.24mph
35) 0.25mi - 3:00(11:47/mi) 160/172bpm [1885b/mi] 25cal 5.09/5.28mph
36) 0.06mi - 1:00(17:04/mi) 152/169bpm [2594b/mi] 6cal 3.52/5.11mph
37) 0.24mi - 3:00(12:25/mi) 151/156bpm [1874b/mi] 22cal 4.83/5.3mph
38) 0.07mi - 1:00(13:35/mi) 149/155bpm [2025b/mi] 5cal 4.42/4.97mph
39) 0.26mi - 3:00(11:33/mi) 152/157bpm [1757b/mi] 24cal 5.19/5.49mph
40) 0.08mi - 1:00(12:15/mi) 156/157bpm [1911b/mi] 8cal 4.9/5.13mph
41) 0.26mi - 2:59(11:22/mi) 150/158bpm [1704b/mi] 23cal 5.28/5.78mph

1) 0.25mi - 4:54(19:43/mi) 89/98bpm [1755b/mi] 22cal 55/60rpm 3.04/3.36mph

1) 0.62mi - 13:24(21:33/mi) 83/98bpm [1789b/mi] 50cal 39/60rpm 2.78/4.01mph
2) 0.62mi - 13:37(21:55/mi) 88/106bpm [1929b/mi] 51cal 26/58rpm 2.74/3.84mph
3) 0.62mi - 9:21(15:03/mi) 65/72bpm [978b/mi] 16cal 3.99/6.85mph
4) 0.02mi - 15(14:42/mi) 67/68bpm [985b/mi] 4.08/3.97mph

4 Jumping Jacks
3 Pressups
2 christmas lunges
♫♪And a 1 minute wall sit for a fetchie ♫♪

1) 0.37mi - 4:18(11:38/mi) 140/151bpm [1629b/mi] 35cal 5.16/5.55mph

1) 0.36mi - 12:03(33:13/mi) 88/107bpm [2924b/mi] 46cal 30/71rpm 1.81/3.57mph

5*30s Festive Planks
4 Jumping Jacks
3 Pressups
2 christmas lunges
♫♪And a 1 minute wall sit for a fetchie ♫♪

1) 0.35mi - 7:16(20:54/mi) 79/89bpm [1652b/mi] 27cal 40/56rpm 2.87/14.51mph

1) 0.51mi - 9:06(17:48/mi) 96/105bpm [1708b/mi] 43cal 3.37/4.72mph

Top speed intervals - mainly increasing distance (but not exact as using different parts of the park - also different gradients), but always hard start then focus on float/relax. Hard finish if possible.

Apparently I'm running at about 30s per km faster than I was 6 months ago

1) 0.62mi - 11:14(18:05/mi) 115/149bpm [2080b/mi] 66cal 3.32/5.24mph
2) 0.29mi - 7:39(26:28/mi) 108/144bpm [2859b/mi] 34cal 2.27/10.79mph

3) 0.12mi - 46(6:39/mi) 148/172bpm [984b/mi] 5cal 9.02/11.77mph
4) 0.12mi - 3:55(32:17/mi) 136/173bpm [4389b/mi] 25cal 1.86/8.85mph

5) 0.23mi - 1:37(7:04/mi) 164/179bpm [1158b/mi] 15cal 8.5/10.16mph
6) 0.13mi - 6:11(47:59/mi) 133/179bpm [6382b/mi] 32cal 1.25/8.37mph

7) 0.2mi - 1:35(8:03/mi) 165/180bpm [1327b/mi] 14cal 7.46/11mph
8) 0.17mi - 6:49(40:28/mi) 137/180bpm [5545b/mi] 37cal 1.48/7.78mph

9) 0.33mi - 2:32(7:41/mi) 169/180bpm [1300b/mi] 25cal 7.8/11.73mph
10) 0.14mi - 6:13(44:25/mi) 139/180bpm [6174b/mi] 34cal 1.35/7.76mph

11) 0.38mi - 3:14(8:34/mi) 162/181bpm [1389b/mi] 28cal 7/9.81mph
12) 0.06mi - 2:26(38:50/mi) 158/182bpm [6136b/mi] 20cal 1.55/7.39mph

There and back
1) 0.32mi - 6:00(18:36/mi) 90/100bpm [1673b/mi] 32cal 55/62rpm 3.23/3.65mph

6 New Year Targets
5*30s Festive Planks
4 Jumping Jacks
3 Pressups
2 christmas lunges
♫♪And a 1 minute wall sit for a fetchie ♫♪

7 Bodyweight squats
6 New Year Targets/ Good Deeds
5*30s Festive Planks
4 Jumping Jacks
3 Pressups
2 christmas lunges
♫♪And a 1 minute wall sit for a fetchie ♫♪

bootcamp warm up and sprints

1) 0.62mi - 6:59(11:14/mi) 144/170bpm [1617b/mi] 56cal 5.34/11.79mph
2) 0.35mi - 5:46(16:27/mi) 138/154bpm [2270b/mi] 38cal 3.65/11.54mph

There and back
1) 0.31mi - 11:18(36:26/mi) 93/114bpm [3389b/mi] 46cal 25/67rpm 1.65/3.59mph

Weights session - Strength phase (except for DLs) session 16, wk beg 16th Dec

Not sure I'll another session of this before next PT session (with is 30th). If I do, try upping DLs to 4x 45Kg for 5-6 reps

Dead lift
This week:
Warm up - 1 x 10 @ 39Kg
4 sets x 10 @ 43Kg Very straightforward

Chest press
This week: 3 sets x 7 @ 21Kg - used garden chairs for rest

Pull over with glute bridge
This week: 4 sets x 9 @18Kg
Very straightforward

db row
This week: 4 sets x 8 L and 7 R @16Kg
Keep at 8 L and 7 R

Good - really feeling the use of the muscles below L when doing left arm.

Split squat
This week: 4 sets x 8 @18Kg ES
Much better

1) 2.9mi - 17:37(6:05/mi) 109/132bpm [663b/mi] 78cal 9.87/14.57mph

8 second Butterfly kicks
7 Bodyweight squats
6 New Year Targets/ Good Deeds
5*30s Festive Planks
4 Jumping Jacks
3 Pressups
2 christmas lunges
♫♪And a 1 minute wall sit for a fetchie ♫♪

1) 0.62mi - 13:15(21:17/mi) 79/94bpm [1682b/mi] 53cal 38/60rpm 2.82/15.38mph
2) 0.19mi - 4:05(21:54/mi) 85/93bpm [1862b/mi] 16cal 46/56rpm 2.74/4.74mph

1) 0.62mi - 10:57(17:37/mi) 97/103bpm [1708b/mi] 54cal 58/62rpm 3.41/3.97mph
2) 0.55mi - 10:24(19:01/mi) 90/104bpm [1711b/mi] 40cal 39/65rpm 3.16/3.97mph