for an ad-free Fetcheveryone experience!

Nellers

Last on at 12pm, 4th Feb 2025

M50 Essex

FETCH SUPPORTER

About
Bests
All Races
Pics
Mileage
Training
Blog

STATUS If lizards were music they'd be jazz

Races
140
Miles
11578
Miles
555
Miles
11844
Miles
232
WAVA
69.92%
200m
32
400m
1:14
800m
2:53
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
It ain't what you don't know that gets you into trouble. It's what you know for sure that just ain't so. Show More...

Random Q&A	See your Q&A
What's the biggest challenge that awaits you? Growing old disgracefully. Keeping active and mobile and not injured while I do it.

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

My parkrun
Hockley Woods parkrun

Recent Training
4th Feb	Pool	1.3mi	47:35
3rd Feb	Mobility	0mi	26:46
3rd Feb	Row Indoor SS	7.9mi	59:08
2nd Feb	Mobility	0mi	28:46
1st Feb	General	3.5mi	34:00

12 Month Benchmarks	Run
Mile	8:55
5k	29:58

Recent Pictures	Show more

2025 Targets	Set your targets
Bike 932 Cross 1243 Run 311 Swim 124 Walk 62

Recent Threads
Indoor Rowing
Connections (Only Connect fans)
OTDIFH
Road to Glory :-)
Garmin
FOOTBALL

Buddies (82)

Followers (62)

Badges Collected	See available badges
+ 282 others

Read Everyone!

This is a little side project! See my recent reads:

A storm of swords

George RR Martin
A Clash of Kings

George RR Martin
A game of thrones

George R R Martin
Tzar Wars

Stephen Goldin
Star Wars: Aftermath trilogy

Chuck Wendig
Sharpe's Assassin

Bernard Cornwell
The Dead Dragon Job

Anne Lyle
The Golden Griffin Job

Anne Lyle
Star Wars: Thrawn Trilogy

Timothy Zahn
Remembrance of Earths Past

Cixin Liu

View My Full List (10) | Build Your Own List

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 64.90		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 Hurtbox of Crackers 400m	1:21	59.89	400m
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
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			400m
6 Dec	The Broken Bauble 800m of Doom			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			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	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	Regimental Sergeant Major Patrick Harper's Chosen Men 200m SB	35	64.38	200m
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			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	The Hurtbox of Crackers 400m PB	1:14	63.29	400m
1 Dec	The Jingle Mile SB	6:04	66.59	1mi
1 Dec	Neller's Trophy 200m Delusion PB	32	69.92	200m
1 Dec	The Tinsel Insole Insanity 100m	14	74.27	100m
1 Dec	The Mince Pie Purgatorial 800m PB	2:53	62.61	800m
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	Summer Hurtbox 400m	1:16	61.63	400m
8 Sep	Busway Purgatory Marathon Talk Magic Mile Time Trial	6:09	65.69	1mi
8 Sep	Summery Execution Insanity 100m	15	69.32	100m
28 Jul	Valentines Parkrun	21:40	63.39	5km
15 Jul	TGT Brentwood 10k (postponed)			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			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			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	400m Adventide Hurtbox SB	1:20	57.30	400m
12 Dec	Cambridge and All Angles Mile SB	6:25	61.60	1mi
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 Mile	6:43	58.85	1mi
19 Sep	Fetch Sarfend 400m PB	1:20	57.30	0.4km
19 Sep	Fetch Sarfend 100m	15	67.88	0.1km
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
2025	6	0	0	0	0	0	0	0	0	0	0	0	6
2025	4.9	1.3	0	0	0	0	0	0	0	0	0	0	6.2
2025	26	3	0	0	0	0	0	0	0	0	0	0	29
2025	140	8	0	0	0	0	0	0	0	0	0	0	148
2025	78	0	0	0	0	0	0	0	0	0	0	0	78
2024	1	3	6	3	8	1	16	14	9	1	2	4	68
2024	10.2	15.1	16.1	20.7	9.6	6.3	16.7	13.6	1	5	12	11.7	137.9
2024	0	1	10	2	0	0	0	0	1	0	0	16	30
2024	62	119	120	59	125	125	5	20	0	23	53	105	816
2024	69	111	98	124	35	32	142	68	12	223	175	50	1141
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	101	88	19	9	88	95	117	78	96	93	86	53	925
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	130	6	0	4	45	59	93	59	60	50	50	32	590
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	141	65	168	147	49	39	104	112	129	56	69	57	1135
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	189	205	187	194	70	162	99	144	182	133	28	66	1658
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	201	260	234	166	180	106	213	214	72	225	131	198	2201
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	2	0	87	127	48	19	145	66	99	182	152	927
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	0	0	0	0	0	0	0	0	0	0	0	0	0
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	0	0	0	0	0	0	0	0	0	0	0	4	4
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	0	1	0	0	0	0	0	0	0	0	0	0	1
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

Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14
0mi, 24:06 Cross - Mobility 1) 0km - 24:06(0/km) 87/112bpm [INFb/km] 113cal 60/78rpm Add a comment 6.5mi, 48:00 Cross - Row Indoor SS UT2: 3 x 15 min @ r18/ 1 min rest -2.1 in the shed when I started. Took me a long time to get warmed up 1) 3.36km - 15:00(4:28/km) 201cal 2) 0.06km - 1:00(17:18/km) 5cal 3) 3.4km - 15:00(4:25/km) 204cal 4) 0.07km - 1:00(15:22/km) 5cal 5) 3.44km - 15:00(4:22/km) 209cal 6) 0.15km - 1:00(6:33/km) 8cal Add a comment	11.2mi, 45:02 Bike - Exercise Bike 1) 0km - 7:31(0/km) 119/132bpm [INFb/km] 77cal 2) 0km - 35:31(0/km) 137/146bpm [INFb/km] 455cal 3) 0km - 2:00(0/km) 134/144bpm [INFb/km] 22cal Add a comment 0mi, 24:06 Cross - Weights 4 x 10: Single leg calf raise 20kg Inverted dumbbell row 2 x 17.5kg deadlift 58.5kg single leg hamstring bridge single arm overhead lunge each leg 4.5kg press ups deadbugs (x20) 1) 0km - 2:47(0/km) 93/100bpm [INFb/km] 11cal 60/62rpm 2) 0km - 1:31(0/km) 107/122bpm [INFb/km] 10cal 55/60rpm 3) 0km - 1:39(0/km) 117/125bpm [INFb/km] 16cal 57/60rpm 4) 0km - 1:59(0/km) 118/126bpm [INFb/km] 20cal 57/62rpm 5) 0km - 3:50(0/km) 121/135bpm [INFb/km] 39cal 59/60rpm 6) 0km - 3:59(0/km) 126/140bpm [INFb/km] 42cal 60/60rpm 7) 0km - 1:56(0/km) 133/143bpm [INFb/km] 23cal 58/60rpm 8) 0km - 1:35(0/km) 115/123bpm [INFb/km] 12cal 60/60rpm 9) 0km - 1:23(0/km) 117/126bpm [INFb/km] 11cal 60/60rpm 10) 0km - 2:07(0/km) 113/124bpm [INFb/km] 15cal 60/60rpm 11) 0km - 1:21(0/km) 114/120bpm [INFb/km] 10cal 60/63rpm Add a comment 0mi, 23:58 Cross - Mobility 1) 0km - 23:58(0/km) 79/132bpm [INFb/km] 89cal 60/60rpm Add a comment	6.8mi, 50:00 Cross - Row Indoor SS UT1: 3 x 10 min r20/ 2 min rest (plus wu & wd) 1) 2.09km - 9:00(4:19/km) 128cal 2) 0.06km - 1:00(17:14/km) 5cal 3) 2.38km - 10:00(4:12/km) 150cal 4) 0.24km - 2:00(8:20/km) 13cal 5) 2.4km - 10:00(4:10/km) 152cal 6) 0.15km - 2:00(13:15/km) 11cal 7) 2.42km - 10:00(4:08/km) 155cal 8) 0.1km - 1:00(10:06/km) 6cal 9) 1.09km - 5:00(4:36/km) 63cal Add a comment 0mi, 30:35 Cross - Weights 4 x 15 bird dogs each leg 4 x 10: back squats 35kg hip thrusts 55kg push press 25kg cleans 30kg 1) 0km - 3:19(0/km) 85/115bpm [INFb/km] 17cal 50/98rpm 2) 0km - 41(0/km) 113/122bpm [INFb/km] 6cal 60/60rpm 3) 0km - 1:31(0/km) 111/124bpm [INFb/km] 13cal 59/63rpm 4) 0km - 34(0/km) 120/126bpm [INFb/km] 5cal 58/63rpm 5) 0km - 1:13(0/km) 121/128bpm [INFb/km] 13cal 60/60rpm 6) 0km - 1:03(0/km) 119/127bpm [INFb/km] 10cal 60/60rpm 7) 0km - 27(0/km) 111/121bpm [INFb/km] 4cal 60/60rpm 8) 0km - 35(0/km) 112/123bpm [INFb/km] 5cal 60/60rpm 9) 0km - 2:01(0/km) 120/129bpm [INFb/km] 21cal 60/60rpm 10) 0km - 40(0/km) 121/127bpm [INFb/km] 6cal 60/60rpm 11) 0km - 44(0/km) 129/133bpm [INFb/km] 8cal 60/60rpm 12) 0km - 29(0/km) 118/122bpm [INFb/km] 4cal 60/60rpm 13) 0km - 1:06(0/km) 124/128bpm [INFb/km] 11cal 60/61rpm 14) 0km - 1:01(0/km) 124/135bpm [INFb/km] 10cal 60/60rpm 15) 0km - 1:21(0/km) 122/135bpm [INFb/km] 13cal 60/60rpm 16) 0km - 1:48(0/km) 127/135bpm [INFb/km] 19cal 57/62rpm 17) 0km - 26(0/km) 134/143bpm [INFb/km] 5cal 20/41rpm 18) 0km - 1:03(0/km) 131/143bpm [INFb/km] 12cal 61/64rpm 19) 0km - 26(0/km) 123/135bpm [INFb/km] 4cal 54/63rpm 20) 0km - 1:03(0/km) 126/136bpm [INFb/km] 11cal 57/63rpm 21) 0km - 28(0/km) 119/134bpm [INFb/km] 4cal 59/70rpm 22) 0km - 1:03(0/km) 125/135bpm [INFb/km] 10cal 60/60rpm 23) 0km - 35(0/km) 123/135bpm [INFb/km] 5cal 38/71rpm 24) 0km - 1:00(0/km) 126/132bpm [INFb/km] 10cal 60/60rpm 25) 0km - 36(0/km) 129/142bpm [INFb/km] 6cal 61/64rpm 26) 0km - 1:02(0/km) 131/143bpm [INFb/km] 11cal 60/61rpm 27) 0km - 39(0/km) 130/143bpm [INFb/km] 6cal 63/70rpm 28) 0km - 1:11(0/km) 122/143bpm [INFb/km] 10cal 61/63rpm 29) 0km - 38(0/km) 125/141bpm [INFb/km] 6cal 61/62rpm 30) 0km - 1:15(0/km) 124/143bpm [INFb/km] 11cal 31/60rpm 31) 0km - 37(0/km) 125/142bpm [INFb/km] 5cal 63/66rpm Add a comment	3.1mi, 30:43 Run - General 1) 1km - 6:00(6:00/km) 137/144bpm [822b/km] 78cal 10/11.32kmph 2) 1km - 6:27(6:27/km) 143/146bpm [921b/km] 87cal 9.31/9.87kmph 3) 1km - 5:54(5:54/km) 142/146bpm [839b/km] 79cal 10.16/12.77kmph 4) 1km - 6:13(6:13/km) 144/149bpm [896b/km] 85cal 9.64/10.71kmph 5) 1km - 5:57(5:57/km) 143/146bpm [852b/km] 79cal 10.07/10.38kmph 6) 0.03km - 11(5:57/km) 143/143bpm [852b/km] 2cal 10.07/10.14kmph 11th Jan 2025, 12:29pm HellsBells wrote: Yay!! 11th Jan 2025, 2:11pm Fenland Flier wrote: Nice 🙂 Add a comment 0mi, 12:32 Cross - Physiotherapy 1) 0km - 12:32(0/km) 122/135bpm [INFb/km] 133cal 60/85rpm Add a comment 2.5mi, 10:01 Bike - Exercise Bike 1) 0km - 10:01(0/km) 118/135bpm [INFb/km] 102cal Add a comment 0mi, 26:33 Cross - Mobility 1) 0km - 26:33(0/km) 65/95bpm [INFb/km] 57cal 59/60rpm Add a comment	9.5mi, 1:10:00 Cross - Row Indoor SS UT2: 5 x 13 min @ r18/ 1 min rest 1) 2.94km - 13:00(4:25/km) 177cal 2) 0.13km - 1:00(7:28/km) 7cal 3) 2.95km - 13:00(4:24/km) 178cal 4) 0.08km - 1:00(13:01/km) 5cal 5) 2.97km - 13:00(4:22/km) 180cal 6) 0.07km - 1:00(13:59/km) 5cal 7) 2.99km - 13:00(4:21/km) 182cal 8) 0.04km - 1:00(23:49/km) 5cal 9) 3.01km - 13:00(4:19/km) 185cal 10) 0.16km - 1:00(6:22/km) 8cal Add a comment 0mi, 23:33 Cross - Mobility 1) 0km - 23:33(0/km) 73/104bpm [INFb/km] 69cal 60/61rpm Add a comment	7mi, 50:00 Cross - Row Indoor SS UT1: 3 x 10 min @ r20/ 2 min rest (plus wu & wd) 1) 2.08km - 9:00(4:19/km) 128cal 2) 0.12km - 1:00(8:16/km) 6cal 3) 2.39km - 10:00(4:11/km) 152cal 4) 0.29km - 2:00(7:01/km) 14cal 5) 2.41km - 10:00(4:09/km) 154cal 6) 0.26km - 2:00(7:36/km) 13cal 7) 2.43km - 10:00(4:07/km) 156cal 8) 0.14km - 1:00(7:15/km) 7cal 9) 1.08km - 5:00(4:39/km) 62cal Add a comment 0mi, 31:07 Cross - Weights 4 x 10 single leg calf raise 20kg Inverted row 2 x 17.5kg Deadlift 60kg Hip Thrust 60kg Lunge 4.5kg overhead each leg/ alternating hand Press ups Dead bugs (sets of 20) 1) 0km - 1:09(0/km) 79/91bpm [INFb/km] 4cal 43/63rpm 2) 0km - 1:07(0/km) 71/71bpm [INFb/km] 2cal 55/60rpm 3) 0km - 1:11(0/km) 78/96bpm [INFb/km] 6cal 56/63rpm 4) 0km - 3:28(0/km) 108/122bpm [INFb/km] 17cal 58/63rpm 5) 0km - 1:43(0/km) 116/126bpm [INFb/km] 8cal 60/60rpm 6) 0km - 2:17(0/km) 122/127bpm [INFb/km] 11cal 59/60rpm 7) 0km - 2:44(0/km) 119/128bpm [INFb/km] 14cal 60/63rpm 8) 0km - 5:03(0/km) 117/129bpm [INFb/km] 25cal 60/63rpm 9) 0km - 1:02(0/km) 123/137bpm [INFb/km] 5cal 59/60rpm 10) 0km - 1:29(0/km) 139/146bpm [INFb/km] 7cal 60/62rpm 11) 0km - 2:43(0/km) 134/141bpm [INFb/km] 13cal 58/60rpm 12) 0km - 1:15(0/km) 119/125bpm [INFb/km] 6cal 61/66rpm 13) 0km - 1:24(0/km) 119/129bpm [INFb/km] 7cal 60/60rpm 14) 0km - 1:31(0/km) 120/129bpm [INFb/km] 7cal 60/60rpm 15) 0km - 2:01(0/km) 118/127bpm [INFb/km] 10cal 60/60rpm 16) 0km - 1:00(0/km) 131/136bpm [INFb/km] 5cal 50/60rpm Add a comment 0mi, 25:23 Cross - Mobility 1) 0km - 25:23(0/km) 75/112bpm [INFb/km] 82cal 60/61rpm Add a comment	12.4mi, 50:01 Bike - Exercise Bike 1) 0km - 50:01(0/km) 134/149bpm [INFb/km] 609cal Add a comment 0mi, 26:57 Cross - Weights 4 x 15 bird dogs each legs 4 x 10 reps: Back squat 40kg Hamstring bridge Push press 25kg Clean 30kg 2 x 10 squats with 12 kg kettle bell off-centre 1) 0km - 3:38(0/km) 111/117bpm [INFb/km] 32cal 50/77rpm 2) 0km - 1:36(0/km) 118/129bpm [INFb/km] 16cal 60/60rpm 3) 0km - 1:38(0/km) 122/131bpm [INFb/km] 17cal 60/60rpm 4) 0km - 1:49(0/km) 123/132bpm [INFb/km] 19cal 59/60rpm 5) 0km - 3:17(0/km) 120/134bpm [INFb/km] 33cal 60/60rpm 6) 0km - 30(0/km) 123/134bpm [INFb/km] 5cal 27/60rpm 7) 0km - 1:01(0/km) 116/135bpm [INFb/km] 9cal 68/76rpm 8) 0km - 29(0/km) 118/131bpm [INFb/km] 4cal 39/60rpm 9) 0km - 51(0/km) 122/133bpm [INFb/km] 8cal 60/62rpm 10) 0km - 29(0/km) 118/133bpm [INFb/km] 4cal 44/60rpm 11) 0km - 1:02(0/km) 114/134bpm [INFb/km] 8cal 60/60rpm 12) 0km - 2:32(0/km) 117/133bpm [INFb/km] 22cal 47/60rpm 13) 0km - 37(0/km) 120/136bpm [INFb/km] 5cal 69/71rpm 14) 0km - 53(0/km) 126/138bpm [INFb/km] 9cal 62/66rpm 15) 0km - 39(0/km) 124/140bpm [INFb/km] 6cal 62/63rpm 16) 0km - 56(0/km) 127/142bpm [INFb/km] 9cal 61/62rpm 17) 0km - 40(0/km) 125/141bpm [INFb/km] 6cal 61/62rpm 18) 0km - 47(0/km) 130/140bpm [INFb/km] 9cal 60/60rpm 19) 0km - 45(0/km) 128/145bpm [INFb/km] 7cal 61/63rpm 20) 0km - 2:48(0/km) 126/145bpm [INFb/km] 29cal 59/60rpm Add a comment 3.3mi, 33:01 Run - General 1) 1km - 6:07(6:07/km) 139/146bpm [851b/km] 81cal 9.8/10.48kmph 2) 1km - 7:17(7:17/km) 138/146bpm [1005b/km] 91cal 8.24/9.98kmph 3) 1km - 6:17(6:17/km) 142/147bpm [892b/km] 84cal 9.56/10.25kmph 4) 1km - 5:52(5:52/km) 141/147bpm [827b/km] 77cal 10.23/10.55kmph 5) 1km - 5:54(5:54/km) 143/149bpm [844b/km] 79cal 10.17/10.88kmph 6) 0.29km - 1:34(5:30/km) 138/140bpm [758b/km] 19cal 10.92/10.71kmph Add a comment 0mi, 15:02 Cross - Physiotherapy 1) 0km - 15:02(0/km) 122/137bpm [INFb/km] 159cal 65/81rpm Add a comment 1.9mi, 7:30 Bike - Exercise Bike 1) 0km - 7:30(0/km) 122/140bpm [INFb/km] 82cal Add a comment
Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21
7.8mi, 57:00 Cross - Row Indoor SS UT2: 3 x 18 min @ r18/ 1 min rest 1) 4.1km - 18:00(4:23/km) 248cal 2) 0.08km - 1:00(12:52/km) 5cal 3) 4.12km - 18:00(4:22/km) 251cal 4) 0.04km - 1:00(23:19/km) 5cal 5) 4.14km - 18:00(4:21/km) 253cal 6) 0.1km - 1:00(10:19/km) 6cal Add a comment 0mi, 7:00 Cross - Meditation Add a comment 0mi, 20:00 Cross - Mobility 1) 0km - 20:00(0/km) 76/123bpm [INFb/km] 69cal 60/60rpm Add a comment	0mi, 7:27 Cross - Meditation 1) 0km - 7:27(0/km) 70/83bpm [INFb/km] Add a comment 2.1mi, 15:00 Cross - Row Indoor Gen Easy 15 minutes to warm down and flush things out after the 2k test. 1) 3.34km - 15:00(4:29/km) 195cal Add a comment 1.2mi, 7:32 Cross - Row Indoor TT 2km TT benchmark test Went out a bit hot but pulled it back quite quickly. Feel like that was quite controlled but I don't have much more speed at this stage. Plenty of grind but no top end. 1) 2km - 7:32(3:46/km) 140cal 17th Jan 2025, 8:13am Cats Whiskers wrote: Grind is OK at this stage when you haven’t been doing the speed work. Looks like a good baseline to move on from. Well done! Add a comment 1.3mi, 9:06 Cross - Row Indoor Gen Easy recovery row 1) 2.02km - 9:06(4:30/km) 119cal Add a comment 0.8mi, 5:00 Cross - Row Indoor TT 5 min @ r24 test 1) 1.32km - 5:00(3:47/km) 90cal Add a comment 1.5mi, 10:13 Cross - Row Indoor Gen Warm up 1) 2.35km - 10:13(4:21/km) 142cal Add a comment 0mi, 32:11 Cross - Weights 4 x 10: Single leg calf raise 20kg Inverted dumbbell row 2 x 17.5kg Deadlift 60kg Hip thrust 60kg Overhead lunges (single 4.5kg) Press ups (sets of 12) Dead bugs (sets of 20) 1) 0km - 1:03(0/km) 107/119bpm [INFb/km] 8cal 52/61rpm 2) 0km - 1:14(0/km) 115/121bpm [INFb/km] 12cal 54/61rpm 3) 0km - 1:10(0/km) 117/122bpm [INFb/km] 12cal 54/60rpm 4) 0km - 1:44(0/km) 117/123bpm [INFb/km] 17cal 58/60rpm 5) 0km - 1:49(0/km) 109/114bpm [INFb/km] 15cal 60/60rpm 6) 0km - 1:55(0/km) 120/132bpm [INFb/km] 19cal 45/60rpm 7) 0km - 2:17(0/km) 126/131bpm [INFb/km] 26cal 55/62rpm 8) 0km - 2:25(0/km) 125/134bpm [INFb/km] 26cal 60/60rpm 9) 0km - 5:54(0/km) 119/133bpm [INFb/km] 54cal 60/62rpm 10) 0km - 1:24(0/km) 123/139bpm [INFb/km] 13cal 59/62rpm 11) 0km - 1:11(0/km) 136/142bpm [INFb/km] 14cal 60/60rpm 12) 0km - 1:56(0/km) 135/143bpm [INFb/km] 23cal 59/60rpm 13) 0km - 1:41(0/km) 137/146bpm [INFb/km] 21cal 60/60rpm 14) 0km - 1:24(0/km) 123/132bpm [INFb/km] 12cal 60/60rpm 15) 0km - 1:19(0/km) 123/130bpm [INFb/km] 12cal 60/60rpm 16) 0km - 1:34(0/km) 123/132bpm [INFb/km] 14cal 60/60rpm 17) 0km - 2:11(0/km) 119/131bpm [INFb/km] 17cal 60/60rpm Add a comment 0mi, 22:30 Cross - Mobility 1) 0km - 22:30(0/km) 73/99bpm [INFb/km] 68cal 60/63rpm Add a comment	3.6mi, 34:55 Run - General 1) 1km - 6:04(6:04/km) 138/146bpm [836b/km] 81cal 337/402W 2) 1km - 6:10(6:10/km) 140/145bpm [863b/km] 82cal 331/410W 3) 1km - 6:18(6:18/km) 142/147bpm [896b/km] 86cal 339/409W 4) 1km - 5:53(5:53/km) 140/142bpm [823b/km] 79cal 319/416W 5) 1km - 6:11(6:11/km) 141/146bpm [873b/km] 82cal 329/417W 6) 0.72km - 4:19(5:58/km) 139/144bpm [829b/km] 58cal 340/421W 17th Jan 2025, 9:11pm Fenland Flier wrote: Nice, are you just running once a week? 17th Jan 2025, 9:31pm Nellers wrote: Twice, FF. Usually Tuesday and Friday but there's some flex in the plan when needed. 17th Jan 2025, 10:56pm Fenland Flier wrote: 👍 Add a comment 0mi, 14:13 Cross - Physiotherapy 1) 0km - 14:13(0/km) 126/143bpm [INFb/km] 166cal Add a comment 2.5mi, 10:00 Bike - Exercise Bike 1) 0km - 10:00(0/km) 123/139bpm [INFb/km] 111cal Add a comment 0mi, 24:50 Cross - Strength Add a comment 0mi, 23:57 Cross - Mobility 1) 0km - 23:57(0/km) 78/100bpm [INFb/km] 89cal Add a comment 0mi, 7:17 Cross - Meditation 1) 0km - 7:17(0/km) 66/81bpm [INFb/km] Add a comment	0.6mi, 9:56 Walk - General 1) 1km - 9:52(9:52/km) 103/111bpm [1016b/km] 67cal 58/65rpm 2) 0.01km - 5(9:38/km) 102/103bpm [982b/km] 1cal 58/59rpm Add a comment 7.6mi, 55:12 Cross - Row Indoor SS UT1: 2 x 18 min @ r20/ 2 min rest (+wu &wd) 1) 12.22km - 55:12(4:31/km) 141/156bpm [637b/km] 692cal 19/34rpm 169/429W Add a comment 0mi, 26:16 Cross - Mobility 1) 0km - 26:16(0/km) 75/104bpm [INFb/km] 85cal Add a comment	3.4mi, 1:00:11 Walk - General 1) 1km - 11:17(11:17/km) 94/104bpm [1060b/km] 70cal 54/59rpm 2) 1km - 10:58(10:58/km) 92/100bpm [1008b/km] 68cal 55/60rpm 3) 1km - 11:13(11:13/km) 90/99bpm [1010b/km] 67cal 55/59rpm 4) 1km - 11:08(11:08/km) 92/101bpm [1025b/km] 68cal 55/59rpm 5) 1km - 10:42(10:42/km) 93/104bpm [995b/km] 66cal 56/59rpm 6) 0.39km - 4:53(12:26/km) 87/94bpm [1082b/km] 26cal 49/59rpm Add a comment 0mi, 5:05 Cross - Meditation 1) 0km - 5:05(0/km) 60/64bpm [INFb/km] Add a comment 0mi, 24:21 Cross - Mobility 1) 0km - 24:21(0/km) 70/104bpm [INFb/km] 65cal Add a comment	0mi, 6:31 Cross - Meditation 1) 0km - 6:31(0/km) 70/78bpm [INFb/km] Add a comment 0mi, 32:27 Cross - Strength Add a comment 6.5mi, 46:09 Cross - Row Indoor SS UT1: 30 min @ r20 (plus wu & wd) 1) 10.44km - 46:09(4:25/km) 147/158bpm [650b/km] 633cal 19/38rpm 165/438W Add a comment 0mi, 11:38 Cross - Mobility 1) 0km - 11:38(0/km) 77/101bpm [INFb/km] 42cal Add a comment	0mi, 7:12 Cross - Meditation 1) 0km - 7:12(0/km) 84/93bpm [INFb/km] Add a comment 3.4mi, 34:08 Run - General 1) 1km - 6:14(6:14/km) 138/151bpm [860b/km] 83cal 346/415W 2) 1km - 6:14(6:14/km) 149/153bpm [930b/km] 86cal 338/401W 3) 1km - 6:06(6:06/km) 142/146bpm [866b/km] 81cal 313/360W 4) 1km - 6:11(6:11/km) 144/146bpm [891b/km] 83cal 329/369W 5) 1km - 5:59(5:59/km) 144/149bpm [861b/km] 81cal 332/420W 6) 0.53km - 3:24(6:21/km) 143/145bpm [908b/km] 45cal 325/379W Add a comment 0mi, 16:15 Cross - Physiotherapy 1) 0km - 16:15(0/km) 132/146bpm [INFb/km] 198cal Add a comment 2.5mi, 10:01 Bike - Exercise Bike 1) 0km - 10:01(0/km) 129/142bpm [INFb/km] 120cal Add a comment 0mi, 28:14 Cross - Strength Add a comment 0mi, 30:27 Cross - Mobility 1) 0km - 30:27(0/km) 76/107bpm [INFb/km] 101cal Add a comment
Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28
11.2mi, 45:00 Bike - Exercise Bike 1) 0km - 10:01(0/km) 127/138bpm [INFb/km] 121cal 2) 0km - 32:07(0/km) 141/151bpm [INFb/km] 439cal 3) 0km - 2:53(0/km) 135/151bpm [INFb/km] 32cal Add a comment 0mi, 7:28 Cross - Meditation 1) 0km - 7:28(0/km) 70/77bpm [INFb/km] 22nd Jan 2025, 5:16pm Fenland Flier wrote: ?.... 22nd Jan 2025, 5:23pm Nellers wrote: Garmin Meditation comes through here as a run with 0 distance. I was just sitting here thinking....... 22nd Jan 2025, 5:26pm Fenland Flier wrote: 👍😂 Add a comment 0mi, 25:23 Cross - Mobility 1) 0km - 25:23(0/km) 80/108bpm [INFb/km] 102cal Add a comment 7.2mi, 53:29 Cross - Row Indoor SS UT2: 20-15-10-5 min @ r18/ 1 min rest 1) 0.5km - 2:17(4:34/km) 118/129bpm [539b/km] 24cal 18/20rpm 142/169W 2) 0.5km - 2:14(4:27/km) 128/132bpm [570b/km] 28cal 18/20rpm 149/158W 3) 0.5km - 2:14(4:27/km) 133/135bpm [592b/km] 29cal 18/19rpm 147/152W 4) 0.5km - 2:14(4:27/km) 134/137bpm [597b/km] 29cal 18/19rpm 149/153W 5) 0.5km - 2:12(4:24/km) 136/138bpm [599b/km] 29cal 18/19rpm 150/155W 6) 0.5km - 2:12(4:25/km) 139/141bpm [614b/km] 30cal 18/19rpm 152/157W 7) 0.5km - 2:12(4:24/km) 139/141bpm [611b/km] 30cal 18/19rpm 151/158W 8) 0.5km - 2:12(4:25/km) 139/140bpm [614b/km] 29cal 18/19rpm 151/155W 9) 0.5km - 2:14(4:28/km) 139/142bpm [621b/km] 30cal 18/19rpm 150/156W 10) 0.5km - 2:51(5:42/km) 129/141bpm [736b/km] 32cal 18/20rpm 147/171W 11) 0.5km - 2:13(4:25/km) 138/140bpm [610b/km] 29cal 18/19rpm 151/158W 12) 0.5km - 2:13(4:26/km) 139/141bpm [616b/km] 29cal 18/19rpm 151/158W 13) 0.5km - 2:12(4:24/km) 140/141bpm [615b/km] 29cal 18/19rpm 152/159W 14) 0.5km - 2:11(4:23/km) 141/143bpm [617b/km] 29cal 18/19rpm 152/158W 15) 0.5km - 2:13(4:25/km) 140/142bpm [618b/km] 29cal 18/19rpm 152/157W 16) 0.5km - 2:12(4:23/km) 141/142bpm [619b/km] 29cal 18/19rpm 152/161W 17) 0.5km - 2:59(5:58/km) 129/140bpm [769b/km] 29cal 18/19rpm 149/200W 18) 0.5km - 2:11(4:23/km) 138/140bpm [604b/km] 27cal 18/19rpm 152/157W 19) 0.5km - 2:12(4:23/km) 140/142bpm [615b/km] 28cal 18/19rpm 155/160W 20) 0.5km - 2:12(4:23/km) 143/143bpm [627b/km] 29cal 18/19rpm 156/162W 21) 0.5km - 2:47(5:34/km) 135/143bpm [752b/km] 30cal 17/19rpm 151/193W 22) 0.5km - 2:11(4:22/km) 137/141bpm [598b/km] 25cal 18/19rpm 157/166W 23) 0.5km - 2:08(4:17/km) 140/142bpm [599b/km] 26cal 18/19rpm 162/183W 24) 0.09km - 45(8:39/km) 140/143bpm [1211b/km] 9cal 18/19rpm 168/176W Add a comment	7.6mi, 55:10 Cross - Rowing - Indoor UT1: 2 x 18 minutes @ r20/ 2 min rest (plus wu & wd) 1) 0.5km - 2:16(4:32/km) 116/129bpm [525b/km] 23cal 18/21rpm 144/186W 2) 0.5km - 2:03(4:07/km) 134/143bpm [551b/km] 28cal 21/26rpm 191/228W 3) 0.5km - 2:07(4:14/km) 141/146bpm [597b/km] 30cal 22/38rpm 186/419W 4) 0.5km - 2:15(4:30/km) 136/139bpm [611b/km] 30cal 20/38rpm 154/437W 5) 0.5km - 2:52(5:44/km) 129/139bpm [739b/km] 34cal 19/23rpm 146/210W 6) 0.5km - 2:06(4:11/km) 143/145bpm [598b/km] 29cal 20/22rpm 178/183W 7) 0.5km - 2:06(4:11/km) 145/146bpm [607b/km] 29cal 20/21rpm 178/187W 8) 0.5km - 2:05(4:10/km) 146/148bpm [609b/km] 30cal 20/21rpm 177/183W 9) 0.5km - 2:06(4:12/km) 148/149bpm [622b/km] 30cal 20/21rpm 177/183W 10) 0.5km - 2:05(4:09/km) 148/150bpm [615b/km] 30cal 20/21rpm 179/184W 11) 0.5km - 2:06(4:12/km) 150/152bpm [631b/km] 30cal 20/21rpm 177/184W 12) 0.5km - 2:05(4:11/km) 150/152bpm [627b/km] 30cal 20/21rpm 177/182W 13) 0.5km - 3:19(6:39/km) 144/152bpm [957b/km] 43cal 20/21rpm 183/187W 14) 0.5km - 2:11(4:21/km) 135/148bpm [588b/km] 25cal 20/26rpm 183/226W 15) 0.5km - 2:04(4:09/km) 150/152bpm [621b/km] 30cal 20/21rpm 181/193W 16) 0.5km - 2:05(4:10/km) 153/154bpm [639b/km] 31cal 20/21rpm 180/190W 17) 0.5km - 2:05(4:11/km) 153/154bpm [640b/km] 31cal 20/21rpm 180/186W 18) 0.5km - 2:04(4:07/km) 153/154bpm [630b/km] 30cal 20/21rpm 180/185W 19) 0.5km - 2:06(4:12/km) 153/154bpm [644b/km] 31cal 20/21rpm 181/188W 20) 0.5km - 2:05(4:09/km) 154/155bpm [639b/km] 30cal 20/21rpm 179/187W 21) 0.5km - 2:07(4:15/km) 153/155bpm [649b/km] 31cal 20/22rpm 177/188W 22) 0.5km - 3:12(6:23/km) 144/153bpm [920b/km] 38cal 20/21rpm 171/192W 23) 0.5km - 2:27(4:55/km) 128/132bpm [628b/km] 14cal 18/21rpm 129/163W 24) 0.5km - 2:21(4:43/km) 132/133bpm [623b/km] 18cal 17/19rpm 123/129W 25) 0.17km - 52(5:09/km) 132/134bpm [680b/km] 7cal 17/18rpm 123/125W Add a comment 0mi, 35:25 Cross - Strength Add a comment 0mi, 22:35 Cross - Mobility 1) 0km - 22:35(0/km) 80/97bpm [INFb/km] 71cal Add a comment	3.7mi, 36:30 Run - General 1) 1km - 6:15(6:15/km) 141/148bpm [880b/km] 83cal 346/448W 2) 1km - 6:37(6:37/km) 145/149bpm [959b/km] 89cal 346/433W 3) 1km - 6:31(6:31/km) 142/150bpm [925b/km] 85cal 326/427W 4) 1km - 6:25(6:25/km) 146/149bpm [937b/km] 88cal 359/422W 5) 1km - 5:32(5:32/km) 141/148bpm [781b/km] 74cal 314/404W 6) 0.91km - 5:10(5:41/km) 142/144bpm [808b/km] 70cal 340/360W 24th Jan 2025, 8:32pm Fenland Flier wrote: Bart Simpson with no legs! 24th Jan 2025, 8:40pm Nellers wrote: 😂😂 Add a comment 0mi, 9:49 Cross - Physiotherapy 1) 0km - 9:49(0/km) 126/144bpm [INFb/km] 115cal Add a comment 1.2mi, 5:00 Bike - Exercise Bike 1) 0km - 5:00(0/km) 120/136bpm [INFb/km] 53cal Add a comment 0mi, 33:17 Cross - Strength Add a comment 0mi, 22:54 Cross - Mobility 1) 0km - 22:54(0/km) 77/108bpm [INFb/km] 83cal Add a comment	0mi, 10:54 Cross - Meditation 1) 0km - 10:54(0/km) 77/131bpm [INFb/km] Add a comment 0.4mi, 6:55 Walk - General 1) 0.59km - 6:55(11:46/km) 96/103bpm [1129b/km] 43cal 48/61rpm Add a comment 2mi, 38:14 Walk - General 1) 1km - 12:22(12:22/km) 92/101bpm [1138b/km] 75cal 50/59rpm 2) 1km - 11:21(11:21/km) 92/105bpm [1044b/km] 68cal 53/59rpm 3) 1km - 11:22(11:22/km) 96/105bpm [1091b/km] 65cal 54/57rpm 4) 0.19km - 3:10(16:28/km) 100/107bpm [1646b/km] 19cal 34/65rpm Add a comment 8.6mi, 1:03:44 Cross - Rowing - Indoor UT2: 4 x 15 minutes @ r18/ 1 min rest 1) 0.5km - 2:18(4:36/km) 113/122bpm [520b/km] 21cal 18/20rpm 142/156W 2) 0.5km - 2:13(4:26/km) 123/128bpm [544b/km] 23cal 18/19rpm 148/153W 3) 0.5km - 2:15(4:29/km) 129/133bpm [579b/km] 27cal 18/19rpm 145/149W 4) 0.5km - 2:13(4:27/km) 132/134bpm [587b/km] 29cal 18/19rpm 146/154W 5) 0.5km - 2:13(4:26/km) 134/137bpm [593b/km] 28cal 18/19rpm 147/153W 6) 0.5km - 2:14(4:28/km) 135/137bpm [604b/km] 29cal 18/19rpm 147/152W 7) 0.5km - 2:54(5:49/km) 131/138bpm [761b/km] 34cal 18/19rpm 149/183W 8) 0.5km - 2:12(4:25/km) 132/135bpm [583b/km] 27cal 18/19rpm 150/156W 9) 0.5km - 2:14(4:28/km) 135/137bpm [603b/km] 28cal 18/19rpm 149/154W 10) 0.5km - 2:13(4:27/km) 138/139bpm [614b/km] 29cal 18/19rpm 148/153W 11) 0.5km - 2:13(4:27/km) 140/142bpm [622b/km] 29cal 17/18rpm 148/154W 12) 0.5km - 2:14(4:28/km) 139/141bpm [620b/km] 29cal 17/18rpm 147/155W 13) 0.5km - 2:13(4:25/km) 140/142bpm [619b/km] 29cal 17/18rpm 147/155W 14) 0.5km - 2:50(5:40/km) 135/142bpm [766b/km] 33cal 17/20rpm 145/161W 15) 0.5km - 2:12(4:25/km) 136/140bpm [600b/km] 27cal 18/19rpm 149/155W 16) 0.5km - 2:14(4:27/km) 141/143bpm [628b/km] 30cal 18/19rpm 148/153W 17) 0.5km - 2:14(4:28/km) 141/143bpm [629b/km] 29cal 18/19rpm 147/150W 18) 0.5km - 2:14(4:28/km) 142/143bpm [633b/km] 29cal 18/19rpm 147/152W 19) 0.5km - 2:12(4:25/km) 142/143bpm [626b/km] 29cal 18/19rpm 148/158W 20) 0.5km - 2:14(4:27/km) 142/143bpm [632b/km] 29cal 18/20rpm 148/157W 21) 0.5km - 3:04(6:08/km) 134/142bpm [821b/km] 32cal 17/20rpm 144/156W 22) 0.5km - 2:13(4:27/km) 137/140bpm [610b/km] 26cal 18/20rpm 148/158W 23) 0.5km - 2:12(4:24/km) 140/141bpm [616b/km] 28cal 18/19rpm 151/165W 24) 0.5km - 2:13(4:26/km) 141/143bpm [624b/km] 28cal 18/19rpm 150/156W 25) 0.5km - 2:13(4:26/km) 141/142bpm [625b/km] 28cal 18/19rpm 150/155W 26) 0.5km - 2:13(4:25/km) 142/143bpm [628b/km] 28cal 18/19rpm 148/154W 27) 0.5km - 2:13(4:26/km) 142/143bpm [631b/km] 28cal 18/19rpm 150/158W 28) 0.32km - 1:34(4:59/km) 139/143bpm [692b/km] 18cal 18/19rpm 147/153W Add a comment 0mi, 30:00 Cross - Mobility 1) 0km - 30:00(0/km) 79/133bpm [INFb/km] 115cal Add a comment	15.5mi, 1:02:30 Bike - Exercise Bike 1) 0km - 10:10(0/km) 118/136bpm [INFb/km] 107cal 2) 0km - 17:50(0/km) 140/147bpm [INFb/km] 242cal 3) 0km - 2:51(0/km) 136/144bpm [INFb/km] 35cal 4) 0km - 26:23(0/km) 142/150bpm [INFb/km] 348cal 5) 0km - 5:16(0/km) 132/148bpm [INFb/km] 44cal Add a comment 1.1mi, 43:35 Swim - Pool 1) 0.45km - 9:01(20:01/km) 122/136bpm [2442b/km] 99cal 26/rpm 2) 0km - 1:31(0/km) 113/130bpm [INFb/km] 13cal 3) 0.45km - 8:44(19:24/km) 133/147bpm [2579b/km] 107cal 28/rpm 4) 0km - 7:21(0/km) 99/133bpm [INFb/km] 31cal 5) 0.3km - 5:49(19:25/km) 144/159bpm [2795b/km] 76cal 27/rpm 6) 0km - 23(0/km) 123/131bpm [INFb/km] 4cal 7) 0.35km - 6:59(19:57/km) 129/139bpm [2573b/km] 73cal 29/rpm 8) 0km - 45(0/km) 121/132bpm [INFb/km] 6cal 9) 0.15km - 3:02(20:16/km) 125/130bpm [2533b/km] 27cal 27/rpm Add a comment 0mi, 19:16 Cross - Mobility 1) 0km - 19:16(0/km) 86/152bpm [INFb/km] 91cal Add a comment	7.8mi, 56:16 Cross - Row Indoor SS UT1: 3 x 12 min @ r20/ 2 min rest (plus wu & wd) 1) 0.5km - 2:18(4:36/km) 118/129bpm [544b/km] 24cal 18/20rpm 139/164W 2) 0.5km - 2:06(4:11/km) 133/139bpm [556b/km] 27cal 21/25rpm 180/225W 3) 0.5km - 2:05(4:10/km) 142/147bpm [592b/km] 29cal 22/34rpm 188/359W 4) 0.5km - 2:12(4:24/km) 138/140bpm [608b/km] 29cal 21/38rpm 167/451W 5) 0.5km - 2:43(5:26/km) 131/141bpm [711b/km] 32cal 19/27rpm 144/217W 6) 0.5km - 2:08(4:15/km) 142/144bpm [604b/km] 29cal 20/21rpm 173/181W 7) 0.5km - 2:06(4:12/km) 144/146bpm [605b/km] 29cal 20/21rpm 172/181W 8) 0.5km - 2:05(4:11/km) 146/148bpm [611b/km] 29cal 20/21rpm 174/182W 9) 0.5km - 2:07(4:13/km) 147/148bpm [620b/km] 30cal 20/21rpm 175/181W 10) 0.5km - 2:07(4:14/km) 148/150bpm [627b/km] 30cal 20/22rpm 176/183W 11) 0.5km - 2:50(5:39/km) 133/147bpm [752b/km] 32cal 20/23rpm 173/200W 12) 0.5km - 2:05(4:10/km) 145/147bpm [603b/km] 28cal 20/22rpm 178/186W 13) 0.5km - 2:06(4:11/km) 148/150bpm [620b/km] 29cal 20/21rpm 175/183W 14) 0.5km - 2:07(4:14/km) 150/151bpm [636b/km] 30cal 20/21rpm 173/180W 15) 0.5km - 2:04(4:08/km) 151/152bpm [624b/km] 29cal 20/21rpm 178/185W 16) 0.5km - 2:06(4:13/km) 152/153bpm [640b/km] 30cal 20/21rpm 176/184W 17) 0.5km - 3:15(6:30/km) 138/153bpm [897b/km] 35cal 19/22rpm 171/233W 18) 0.5km - 2:06(4:11/km) 147/153bpm [616b/km] 29cal 20/21rpm 179/188W 19) 0.5km - 2:05(4:09/km) 151/153bpm [627b/km] 29cal 20/21rpm 178/186W 20) 0.5km - 2:05(4:11/km) 151/153bpm [631b/km] 29cal 20/21rpm 180/187W 21) 0.5km - 2:05(4:10/km) 153/155bpm [639b/km] 30cal 20/22rpm 180/194W 22) 0.5km - 2:04(4:08/km) 154/155bpm [636b/km] 30cal 20/21rpm 183/191W 23) 0.5km - 2:40(5:20/km) 145/154bpm [774b/km] 32cal 19/21rpm 177/206W 24) 0.5km - 2:17(4:35/km) 134/137bpm [613b/km] 21cal 17/19rpm 132/136W 25) 0.49km - 2:25(4:55/km) 137/139bpm [674b/km] 26cal 17/19rpm 134/140W Add a comment 0mi, 27:46 Cross - Mobility 1) 0km - 27:46(0/km) 79/134bpm [INFb/km] 107cal Add a comment	3.7mi, 26:27 Cross - Row Indoor SS UT2: 6km @ r18 Had to cut it short from what was planned due to timings. 1) 0.5km - 2:14(4:29/km) 113/122bpm [506b/km] 21cal 18/20rpm 151/176W 2) 0.5km - 2:12(4:24/km) 124/127bpm [546b/km] 26cal 18/19rpm 153/160W 3) 0.5km - 2:13(4:27/km) 128/129bpm [569b/km] 27cal 18/19rpm 149/156W 4) 0.5km - 2:13(4:26/km) 130/133bpm [576b/km] 28cal 18/19rpm 147/154W 5) 0.5km - 2:12(4:24/km) 133/135bpm [585b/km] 28cal 18/19rpm 152/156W 6) 0.5km - 2:12(4:24/km) 135/137bpm [594b/km] 29cal 18/19rpm 154/159W 7) 0.5km - 2:11(4:21/km) 137/139bpm [597b/km] 29cal 18/19rpm 157/161W 8) 0.5km - 2:11(4:21/km) 138/140bpm [601b/km] 29cal 18/19rpm 156/161W 9) 0.5km - 2:10(4:21/km) 139/141bpm [604b/km] 29cal 18/19rpm 156/161W 10) 0.5km - 2:11(4:23/km) 140/142bpm [613b/km] 30cal 18/19rpm 156/160W 11) 0.5km - 2:11(4:22/km) 140/142bpm [610b/km] 29cal 18/19rpm 155/160W 12) 0.5km - 2:10(4:20/km) 141/143bpm [612b/km] 29cal 18/19rpm 158/162W 13) 0.01km - 6(7:33/km) 140/140bpm [1058b/km] 1cal 19/19rpm 158/158W Add a comment 1.3mi, 46:10 Swim - Pool 1) 0.1km - 1:57(19:26/km) 110/128bpm [2138b/km] 18cal 25/rpm 2) 0km - 28(0/km) 112/118bpm [INFb/km] 4cal 3) 0.33km - 5:57(18:19/km) 123/130bpm [2253b/km] 66cal 27/rpm 4) 0km - 35(0/km) 122/129bpm [INFb/km] 6cal 5) 0.4km - 7:51(19:37/km) 130/141bpm [2550b/km] 94cal 27/rpm 6) 0km - 1:03(0/km) 121/132bpm [INFb/km] 10cal 7) 0.3km - 5:54(19:39/km) 130/135bpm [2554b/km] 67cal 27/rpm 8) 0km - 25(0/km) 128/134bpm [INFb/km] 5cal 9) 0.1km - 1:39(16:27/km) 142/150bpm [2335b/km] 21cal 32/rpm 10) 0km - 2:39(0/km) 120/150bpm [INFb/km] 21cal 11) 0.4km - 8:13(20:33/km) 131/140bpm [2692b/km] 90cal 27/rpm 12) 0km - 33(0/km) 126/131bpm [INFb/km] 5cal 13) 0.2km - 3:50(19:09/km) 137/142bpm [2624b/km] 47cal 30/rpm 14) 0km - 53(0/km) 128/141bpm [INFb/km] 8cal 15) 0.2km - 4:15(21:13/km) 129/133bpm [2738b/km] 41cal 27/rpm Add a comment
Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2	Mon 3rd Feb Feb 3	Tue 4th Feb Feb 4
0mi, 38:57 Cross - Strength Add a comment 3.7mi, 36:07 Run - General 1) 1km - 5:46(5:46/km) 140/148bpm [807b/km] 79cal 374/433W 2) 1km - 6:04(6:04/km) 142/147bpm [862b/km] 82cal 335/411W 3) 1km - 6:18(6:18/km) 144/147bpm [907b/km] 85cal 340/412W 4) 1km - 5:48(5:48/km) 141/143bpm [818b/km] 78cal 330/368W 5) 1km - 6:07(6:07/km) 142/145bpm [868b/km] 81cal 341/412W 6) 1km - 5:57(5:57/km) 140/143bpm [834b/km] 79cal 344/405W 7) 0.02km - 7(5:42/km) 142/142bpm [809b/km] 2cal 321/323W 29th Jan 2025, 9:03am HellsBells wrote: Always good to see a sub :-) 29th Jan 2025, 9:46am Maclennane wrote: good work! Add a comment 0mi, 9:30 Cross - Physiotherapy 1) 0km - 9:30(0/km) 127/139bpm [INFb/km] 112cal Add a comment 1.2mi, 5:00 Bike - Exercise Bike 1) 0km - 5:00(0/km) 109/134bpm [INFb/km] 44cal Add a comment 0mi, 28:44 Cross - Mobility 1) 0km - 28:44(0/km) 82/113bpm [INFb/km] 119cal Add a comment	8.1mi, 58:21 Cross - Row Indoor SS UT1: 2 x 20 min @ r20/ 2 min rest (+wu & wd) 1) 0.5km - 2:17(4:34/km) 120/131bpm [547b/km] 25cal 18/22rpm 143/183W 2) 0.5km - 2:05(4:10/km) 135/142bpm [564b/km] 27cal 21/25rpm 181/227W 3) 0.5km - 2:07(4:14/km) 142/146bpm [601b/km] 29cal 22/34rpm 185/389W 4) 0.5km - 2:10(4:21/km) 140/144bpm [609b/km] 30cal 21/35rpm 164/409W 5) 0.5km - 2:41(5:22/km) 135/142bpm [725b/km] 34cal 19/22rpm 152/249W 6) 0.5km - 2:05(4:09/km) 144/147bpm [598b/km] 29cal 20/21rpm 178/183W 7) 0.5km - 2:06(4:12/km) 147/150bpm [617b/km] 30cal 20/21rpm 176/183W 8) 0.5km - 2:06(4:12/km) 148/149bpm [622b/km] 30cal 20/21rpm 177/182W 9) 0.5km - 2:05(4:11/km) 149/150bpm [623b/km] 30cal 20/21rpm 176/183W 10) 0.5km - 2:06(4:12/km) 148/150bpm [623b/km] 30cal 21/106rpm 177/280W 11) 0.5km - 2:05(4:11/km) 149/151bpm [623b/km] 30cal 20/21rpm 175/180W 12) 0.5km - 2:05(4:11/km) 150/151bpm [627b/km] 30cal 20/21rpm 177/185W 13) 0.5km - 2:06(4:12/km) 150/151bpm [630b/km] 30cal 20/21rpm 176/183W 14) 0.5km - 3:31(7:03/km) 141/151bpm [993b/km] 43cal 20/21rpm 170/184W 15) 0.5km - 2:11(4:22/km) 135/145bpm [590b/km] 23cal 20/22rpm 172/200W 16) 0.5km - 2:06(4:11/km) 146/148bpm [611b/km] 29cal 20/21rpm 175/183W 17) 0.5km - 2:06(4:11/km) 149/151bpm [623b/km] 30cal 20/21rpm 178/183W 18) 0.5km - 2:06(4:11/km) 150/151bpm [628b/km] 30cal 20/22rpm 176/182W 19) 0.5km - 2:08(4:15/km) 149/150bpm [633b/km] 30cal 20/21rpm 173/178W 20) 0.5km - 2:06(4:12/km) 149/151bpm [626b/km] 29cal 20/21rpm 171/179W 21) 0.5km - 2:06(4:11/km) 150/151bpm [628b/km] 29cal 20/21rpm 176/186W 22) 0.5km - 2:07(4:14/km) 149/151bpm [631b/km] 30cal 20/21rpm 171/178W 23) 0.5km - 2:04(4:08/km) 150/153bpm [619b/km] 29cal 20/21rpm 183/198W 24) 0.5km - 2:36(5:12/km) 148/155bpm [770b/km] 34cal 19/22rpm 184/209W 25) 0.5km - 2:19(4:39/km) 133/136bpm [617b/km] 16cal 17/18rpm 127/135W 26) 0.5km - 2:16(4:32/km) 138/139bpm [626b/km] 24cal 18/19rpm 141/146W 27) 0.07km - 35(8:04/km) 137/140bpm [1105b/km] 6cal 18/19rpm 140/146W Add a comment 0mi, 28:41 Cross - Strength Add a comment 0mi, 24:45 Cross - Mobility 1) 0km - 24:45(0/km) 82/97bpm [INFb/km] 88cal Add a comment 1.3mi, 45:48 Swim - Pool 1) 0.6km - 12:00(19:59/km) 122/134bpm [2439b/km] 130cal 26/rpm 2) 0km - 42(0/km) 126/133bpm [INFb/km] 8cal 3) 0.5km - 9:44(19:28/km) 136/143bpm [2648b/km] 122cal 28/rpm 4) 0km - 2:28(0/km) 118/137bpm [INFb/km] 19cal 5) 0.4km - 7:52(19:40/km) 138/161bpm [2715b/km] 95cal 29/rpm 6) 0km - 17(0/km) 134/137bpm [INFb/km] 3cal 7) 0.3km - 6:05(20:16/km) 136/144bpm [2756b/km] 73cal 29/rpm 8) 0km - 31(0/km) 131/137bpm [INFb/km] 5cal 9) 0.2km - 4:01(20:04/km) 137/140bpm [2748b/km] 47cal 30/rpm 10) 0km - 9(0/km) 137/138bpm [INFb/km] 2cal 11) 0.1km - 2:00(19:57/km) 134/139bpm [2674b/km] 22cal 28/rpm Add a comment	0mi, 27:35 Cross - Mobility 1) 0km - 27:35(0/km) 88/114bpm [INFb/km] 91cal Add a comment 9.7mi, 1:10:03 Cross - Row Indoor SS UT2; 5 x 13 min @ r18/ 1 min rest 1) 0.5km - 2:20(4:39/km) 118/128bpm [549b/km] 24cal 18/21rpm 138/172W 2) 0.5km - 2:13(4:26/km) 129/132bpm [573b/km] 28cal 18/19rpm 149/153W 3) 0.5km - 2:13(4:26/km) 132/133bpm [585b/km] 28cal 18/19rpm 147/155W 4) 0.5km - 2:12(4:25/km) 133/135bpm [587b/km] 28cal 18/19rpm 152/157W 5) 0.5km - 2:12(4:25/km) 135/137bpm [595b/km] 29cal 18/19rpm 152/157W 6) 0.5km - 2:44(5:28/km) 132/136bpm [722b/km] 34cal 18/19rpm 150/157W 7) 0.5km - 2:13(4:25/km) 129/136bpm [570b/km] 26cal 18/19rpm 154/185W 8) 0.5km - 2:12(4:24/km) 135/137bpm [594b/km] 28cal 18/19rpm 152/157W 9) 0.5km - 2:12(4:24/km) 136/138bpm [598b/km] 28cal 18/19rpm 151/155W 10) 0.5km - 2:13(4:26/km) 137/139bpm [607b/km] 29cal 18/19rpm 149/155W 11) 0.5km - 2:13(4:27/km) 138/139bpm [614b/km] 29cal 18/19rpm 149/154W 12) 0.5km - 2:13(4:27/km) 137/139bpm [609b/km] 28cal 17/19rpm 150/158W 13) 0.5km - 2:43(5:26/km) 128/136bpm [695b/km] 28cal 17/19rpm 150/186W 14) 0.5km - 2:13(4:26/km) 135/136bpm [598b/km] 27cal 18/19rpm 149/156W 15) 0.5km - 2:15(4:29/km) 135/137bpm [605b/km] 27cal 18/19rpm 148/157W 16) 0.5km - 2:11(4:21/km) 137/139bpm [596b/km] 27cal 18/19rpm 152/162W 17) 0.5km - 2:13(4:26/km) 137/139bpm [608b/km] 28cal 18/19rpm 150/155W 18) 0.5km - 2:14(4:27/km) 137/139bpm [610b/km] 28cal 18/19rpm 151/159W 19) 0.5km - 2:54(5:49/km) 128/139bpm [744b/km] 27cal 18/20rpm 146/161W 20) 0.5km - 2:13(4:27/km) 134/137bpm [595b/km] 25cal 18/19rpm 148/152W 21) 0.5km - 2:13(4:27/km) 136/138bpm [605b/km] 26cal 18/19rpm 148/159W 22) 0.5km - 2:13(4:25/km) 137/139bpm [606b/km] 27cal 18/20rpm 151/156W 23) 0.5km - 2:13(4:26/km) 138/140bpm [612b/km] 27cal 18/19rpm 152/157W 24) 0.5km - 2:11(4:22/km) 138/140bpm [603b/km] 26cal 18/19rpm 151/159W 25) 0.5km - 2:54(5:48/km) 131/138bpm [759b/km] 26cal 17/20rpm 151/174W 26) 0.5km - 2:12(4:23/km) 137/140bpm [601b/km] 26cal 18/19rpm 152/157W 27) 0.5km - 2:13(4:27/km) 139/141bpm [618b/km] 27cal 20/79rpm 157/182W 28) 0.5km - 2:12(4:25/km) 139/141bpm [613b/km] 27cal 18/19rpm 152/158W 29) 0.5km - 2:12(4:23/km) 140/141bpm [614b/km] 27cal 18/19rpm 154/162W 30) 0.5km - 2:11(4:22/km) 140/142bpm [611b/km] 27cal 18/19rpm 155/163W 31) 0.5km - 1:11(2:22/km) 134/140bpm [317b/km] 12cal 17/18rpm 145/154W 32) 0.12km - 3(26/km) 122/123bpm [52b/km] 17/18rpm Add a comment	3.5mi, 34:00 Run - General 1) 1km - 6:20(6:20/km) 130/136bpm [823b/km] 81cal 341/418W 2) 1km - 5:57(5:57/km) 138/145bpm [821b/km] 81cal 345/385W 3) 1km - 5:57(5:57/km) 139/145bpm [827b/km] 80cal 325/383W 4) 1km - 5:57(5:57/km) 140/143bpm [832b/km] 80cal 333/382W 5) 1km - 6:04(6:04/km) 140/146bpm [850b/km] 80cal 344/414W 6) 0.62km - 3:45(6:01/km) 140/142bpm [842b/km] 50cal 346/384W 1st Feb 2025, 4:36pm Fenland Flier wrote: Nice pacing. Add a comment 0mi, 25:29 Cross - Mobility 1) 0km - 25:29(0/km) 84/159bpm [INFb/km] 111cal Add a comment	0mi, 28:46 Cross - Mobility 1) 0km - 28:46(0/km) 72/102bpm [INFb/km] 84cal Add a comment	0mi, 26:46 Cross - Mobility 1) 0km - 26:46(0/km) 86/112bpm [INFb/km] 126cal Add a comment 7.9mi, 59:08 Cross - Row Indoor SS UT1: 3 x 13 min @ r20/ 2 min rest (+wu&wd) Struggled today, possibly due to poor diet and recovery over the weekend away. The second and third pieces were a bit less awful than the first as I let the rate drift up to 21 most of the time and just stopped worrying about the pace quite so much. HR was in the right zone so it's still having an effect. 1) 0.5km - 2:04(4:09/km) 136/147bpm [563b/km] 28cal 21/25rpm 188/225W 2) 0.5km - 2:09(4:17/km) 146/152bpm [626b/km] 31cal 22/35rpm 180/380W 3) 0.5km - 2:17(4:33/km) 140/145bpm [638b/km] 31cal 20/36rpm 151/388W 4) 0.5km - 2:47(5:34/km) 133/146bpm [740b/km] 34cal 19/22rpm 144/204W 5) 0.5km - 2:06(4:13/km) 145/147bpm [611b/km] 30cal 20/21rpm 176/185W 6) 0.5km - 2:06(4:12/km) 147/148bpm [618b/km] 30cal 20/21rpm 176/180W 7) 0.5km - 2:06(4:12/km) 146/148bpm [613b/km] 30cal 20/21rpm 175/181W 8) 0.5km - 2:05(4:10/km) 143/145bpm [597b/km] 29cal 20/21rpm 176/185W 9) 0.5km - 2:05(4:10/km) 141/144bpm [588b/km] 28cal 20/22rpm 181/209W 10) 0.5km - 3:35(7:10/km) 125/141bpm [897b/km] 32cal 24/28rpm 139/193W 11) 0.5km - 2:07(4:13/km) 141/147bpm [595b/km] 28cal 20/22rpm 169/179W 12) 0.5km - 2:07(4:15/km) 148/150bpm [629b/km] 30cal 21/22rpm 169/178W 13) 0.5km - 2:11(4:22/km) 150/151bpm [655b/km] 31cal 21/22rpm 166/173W 14) 0.5km - 2:06(4:12/km) 151/152bpm [634b/km] 30cal 20/22rpm 165/174W 15) 0.5km - 2:09(4:18/km) 151/152bpm [648b/km] 31cal 20/21rpm 163/171W 16) 0.5km - 3:44(7:28/km) 138/152bpm [1030b/km] 40cal 19/21rpm 170/196W 17) 0.5km - 2:09(4:18/km) 140/147bpm [603b/km] 26cal 20/21rpm 164/172W 18) 0.5km - 2:09(4:18/km) 147/149bpm [632b/km] 30cal 21/22rpm 165/172W 19) 0.5km - 2:07(4:13/km) 150/152bpm [633b/km] 30cal 21/22rpm 170/181W 20) 0.5km - 2:07(4:14/km) 150/152bpm [635b/km] 30cal 21/22rpm 169/175W 21) 0.5km - 2:07(4:13/km) 150/152bpm [633b/km] 30cal 21/22rpm 172/178W 22) 0.5km - 2:07(4:14/km) 150/152bpm [635b/km] 30cal 20/22rpm 174/188W 23) 0.5km - 3:00(5:59/km) 129/148bpm [772b/km] 20cal 19/21rpm 132/168W 24) 0.5km - 2:24(4:47/km) 129/131bpm [617b/km] 14cal 17/18rpm 118/123W 25) 0.25km - 3:15(13:02/km) 113/130bpm [1473b/km] 11cal 16/17rpm 66/121W Add a comment	1.3mi, 47:35 Swim - Pool 600-5-4-3-2-1 1) 0.6km - 12:01(20:02/km) 121/135bpm [2424b/km] 130cal 28/rpm 2) 0km - 39(0/km) 125/131bpm [INFb/km] 7cal 3) 0.5km - 9:53(19:47/km) 135/139bpm [2670b/km] 124cal 29/rpm 4) 0km - 2:23(0/km) 116/136bpm [INFb/km] 18cal 5) 0.4km - 8:00(20:01/km) 134/142bpm [2681b/km] 95cal 29/rpm 6) 0km - 1:02(0/km) 125/135bpm [INFb/km] 10cal 7) 0.3km - 6:08(20:25/km) 133/138bpm [2716b/km] 69cal 29/rpm 8) 0km - 45(0/km) 128/134bpm [INFb/km] 7cal 9) 0.2km - 4:07(20:33/km) 134/140bpm [2753b/km] 46cal 29/rpm 10) 0km - 41(0/km) 127/134bpm [INFb/km] 6cal 11) 0.1km - 1:53(18:53/km) 131/143bpm [2474b/km] 19cal 28/rpm 12) 0km - 2(0/km) 143/143bpm [INFb/km] Add a comment

+
More...

Nellers

Read Everyone!

Tag A User

Free training & racing tools for runners, cyclists, swimmers & walkers.