STATUS Is normal eh?
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Races
140 -
Miles
11531 -
Miles
478 -
Miles
11051 -
Miles
172 -
WAVA
69.92% -
200m
32 -
400m
1:14 -
800m
2:53 -
Mile
6:02 -
5k
21:00 -
5M
36:31 -
10k
44:06 -
Half
1:36:32 -
Mara
3:56:17
About Me | |
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One's personal space is a right! - Worf, son of Mogh
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Random Q&A | See your Q&A |
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What's your favourite thing about Fetcheveryone? Fetchies. The community that has grown up around this little website is the most supportive, friendly and knowledgeable group of runner/bikers/swimmers/rowers/crossfitters/walkers/everything-elsers that you'll come across this side of cyberspace. |
Recent Blogs | |
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Rinse and repeat (but different) | 6th May |
So what CAN I do? | 23rd Apr |
The First Hurdle | Apr 2024 |
Enough is plenty | Mar 2024 |
And we go again...... | Mar 2024 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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11th May
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Row Indoor SS | 6.5mi | 48:00 |
10th May
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Row Indoor SS | 4.3mi | 30:00 |
10th May
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Row Indoor Gen | 0.7mi | 5:08 |
10th May
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Mobility | 0mi | 21:47 |
9th May
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Row Indoor SS | 5.9mi | 42:00 |
12 Month Benchmarks | Run | Bike |
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Mile | 7:40 | 2:24 |
5k | 26:27 | 9:41 |
5mi | 43:22 | 15:50 |
10k | 54:17 | 20:24 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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OTDIFH |
FOOTBALL |
Connections (Only Connect fans) |
FishEveryone: the Fetchland swimming wire |
Indoor Rowing |
LIVE Eurovision chat thread! |
Buddies (84) |
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Followers (62) |
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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
2023 | Result | WAVA | Distance | |
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12 Aug | Abbey Park parkrun SB | 24:48 | 60.35 | 5km |
24 Jun | South Woodham Ferrers parkrun | 28:31 | 52.48 | 5km |
25 Feb | Leicester Victoria parkrun | 30:54 | 48.04 | 5km |
2021 | Result | WAVA | Distance | |
11 Dec | Fetch December Mile (Cambridge) SB | 7:10 | 60.37 | 1mi |
11 Dec | Jingle 800m Crackerfest SB | 3:14 | 60.45 | 800m |
2018 | Result | WAVA | Distance | |
25 Mar | Colchester Half Marathon | 2:14:51 | 46.96 | 13.1mi |
24 Feb | Big Fetch Mile - Bedford SB | 6:29 | 64.69 | 1mi |
4 Feb | Great Bentley Half Marathon SB | 2:05:49 | 50.33 | 13.1mi |
1 Jan | Southend parkrun SB | 21:59 | 64.90 | 5km |
2017 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 23:28 | 60.80 | 5km |
23 Dec | Maldon Prom parkrun | 22:00 | 64.86 | 5km |
16 Dec | Hockley Woods parkrun | 23:06 | 61.77 | 5km |
2 Dec | The Turkeys' Escape and Evasion 800m SB | 2:53 | 65.48 | 800m |
2 Dec | Jingle Mile Ep VI: The Return of the Fetchi PB | 6:02 | 69.52 | 1mi |
2 Dec | The Hurtbox of Crackers 400m | 1:21 | 59.89 | 400m |
19 Nov | St Neots Riverside Half Marathon SB | 1:39:12 | 63.83 | 13.1mi |
11 Nov | Southend parkrun PB | 21:00 | 67.94 | 5km |
28 Oct | Braunstone parkrun | 21:42 | 65.75 | 5km |
21 Oct | Southend parkrun | 21:53 | 65.20 | 5km |
15 Oct | Leicester Half Marathon | 1:42:56 | 61.51 | 13.1mi |
1 Oct | Southend 10k PB | 44:06 | 65.71 | 10km |
2 Sep | The Big Fetch Mile - Derby - 400m SB | 1:21 | 59.89 | 400m |
2 Sep | Braunstone parkrun | 24:08 | 59.12 | 5km |
2 Sep | Big Fetch Mile - Derby | 6:11 | 67.83 | 1mi |
26 Aug | Braunstone parkrun | 22:25 | 63.65 | 5km |
19 Aug | Hockley Woods parkrun | 23:21 | 61.11 | 5km |
12 Aug | Pride 10k | 45:23 | 63.85 | 10km |
29 Jul | Hockley Woods parkrun | 23:37 | 60.42 | 5km |
22 Jul | Southend parkrun | 21:33 | 66.21 | 5km |
15 Jul | Hockley Woods parkrun | 24:04 | 59.29 | 5km |
9 Jul | Southend Half Marathon | 1:48:11 | 58.53 | 13.1mi |
1 Jul | Cambridge parkrun | 23:06 | 61.77 | 5km |
1 Jul | Big Fetch Mile - Bedford | 6:16 | 66.93 | 1mi |
12 Mar | Colchester Half Marathon | 1:43:57 | 60.40 | 13.1mi |
5 Mar | Cambridge Half Marathon | 1:45:25 | 59.56 | 13.1mi |
5 Feb | Great Bentley Half Marathon | 1:42:48 | 61.07 | 13.1mi |
1 Jan | Southend parkrun | 22:12 | 63.78 | 5km |
2016 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 24:46 | 57.17 | 5km |
10 Dec | Jingle Mile V: The Final Front Ear SB | 6:31 | 63.88 | 1mi |
10 Dec | The Turkeys' Escape and Evasion 800m SB | 3:00 | 62.39 | 800m |
26 Nov | Maldon Prom parkrun SB | 23:16 | 60.85 | 5km |
20 Nov | St Neots Riverside Half Marathon SB | 1:48:47 | 57.72 | 13.1mi |
12 Nov | Maldon Prom parkrun | 44:56 | 31.51 | 5km |
22 Oct | Hadleigh parkrun | 27:28 | 51.55 | 5km |
10 Sep | Maldon Prom parkrun | 25:34 | 55.38 | 5km |
2015 | Result | WAVA | Distance | |
21 Mar | Hockley Woods parkrun | 24:19 | 57.34 | 5km |
14 Mar | Southend parkrun SB | 21:44 | 64.16 | 5km |
14 Feb | Hockley Woods parkrun | 24:50 | 56.15 | 5km |
7 Feb | Chelmsford Central parkrun | 27:04 | 51.51 | 5km |
24 Jan | Valentines parkrun | 22:26 | 62.15 | 5km |
1 Jan | Southend parkrun | 22:59 | 60.67 | 5km |
2014 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 25:01 | 55.74 | 5km |
6 Dec | Hurtbox of Crackers 400m | 0.00 | 400m | |
6 Dec | The Broken Bauble 800m of Doom | 0.00 | 800m | |
6 Dec | Jingle Mile III: The Search for Speed SB | 6:24 | 64.07 | 1mi |
16 Nov | St Neots Riverside Half Marathon | 1:48:20 | 57.00 | 13.1mi |
16 Mar | Colchester Half Marathon SB | 1:46:53 | 57.30 | 13.1mi |
1 Jan | Southend parkrun SB | 22:39 | 61.10 | 5km |
2013 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 28:46 | 48.10 | 5km |
14 Dec | Hurtbox of Crackers 400m | 0.00 | 400m | |
14 Dec | Jingle Mile 2: The Christmas Wreath of Khan SB | 6:04 | 67.09 | 1mi |
17 Nov | St Neots Riverside Half Marathon SB | 1:39:21 | 61.64 | 13.1mi |
19 Oct | Southend parkrun SB | 21:18 | 64.97 | 5km |
6 Oct | Southend 10k Classic SB | 45:49 | 61.23 | 10km |
31 Aug | Regimental Sergeant Major Patrick Harper's Chosen Men 200m SB | 35 | 64.38 | 200m |
31 Aug | Obadiah Hakeswill Hurtbox 400m SB | 1:20 | 58.96 | 400m |
31 Aug | Lieutenant Colonel Richard Sharpe Memorial South Essex Mile | 6:24 | 63.59 | 1mi |
31 Aug | Miss Jane Gibbons Desertion Dash 100 metres Race | 15 | 69.80 | 100m |
10 Aug | Southend parkrun No 45 | 22:03 | 62.76 | 5km |
13 Jul | Southend parkrun No 41 | 22:39 | 61.10 | 5km |
29 Jun | Southend parkrun | 23:24 | 59.14 | 5km |
14 Apr | Brighton Marathon SB | 4:18:20 | 49.70 | 26.2mi |
6 Apr | Colchester Parkrun 5km | 0.00 | 5km | |
16 Mar | Southend parkrun | 22:48 | 60.24 | 5km |
1 Jan | Southend parkrun | 21:57 | 62.57 | 5km |
2012 | Result | WAVA | Distance | |
22 Dec | Braunstone Parkrun Leicester | 21:43 | 63.24 | 5km |
15 Dec | Southend parkrun | 22:22 | 61.41 | 5km |
1 Dec | Neller's Trophy 200m Delusion PB | 32 | 69.92 | 200m |
1 Dec | The Mince Pie Purgatorial 800m PB | 2:53 | 62.61 | 800m |
1 Dec | The Jingle Mile SB | 6:04 | 66.59 | 1mi |
1 Dec | The Hurtbox of Crackers 400m PB | 1:14 | 63.29 | 400m |
1 Dec | The Tinsel Insole Insanity 100m | 14 | 74.27 | 100m |
18 Nov | St Neots Riverside Half Marathon | 2:59:00 | 33.93 | 13.1mi |
17 Nov | Southend parkrun | 25:37 | 53.62 | 5km |
10 Nov | Southend parkrun | 26:00 | 52.83 | 5km |
13 Oct | Southend parkrun SB | 21:19 | 64.43 | 5km |
7 Oct | Royal Parks Half Marathon SB | 1:39:13 | 61.22 | 13.1mi |
15 Sep | London Pride Run 10k SB | 44:52 | 62.03 | 10km |
8 Sep | Summery Execution Insanity 100m | 15 | 69.32 | 100m |
8 Sep | Summer Hurtbox 400m | 1:16 | 61.63 | 400m |
8 Sep | Busway Purgatory Marathon Talk Magic Mile Time Trial | 6:09 | 65.69 | 1mi |
28 Jul | Valentines Parkrun | 21:40 | 63.39 | 5km |
15 Jul | TGT Brentwood 10k (postponed) | 0.00 | 10km | |
30 Jun | Valentines Parkrun | 22:20 | 61.50 | 5km |
10 Jun | Southend Half Marathon | 1:42:19 | 59.36 | 13.1mi |
13 May | Colchester 10km | 47:05 | 59.11 | 10km |
2011 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k Race SB | 37:43 | 36.14 | 5km |
20 Nov | St Neots Riverside Half Marathon | 1:43:27 | 58.24 | 13.1mi |
9 Oct | Royal Parks Half Marathon | 1:40:02 | 60.23 | 13.1mi |
2 Oct | Southend Classic 10k | 46:32 | 59.34 | 10km |
20 Aug | London Pride Run 10k SB | 45:02 | 61.31 | 10km |
29 Jul | Worstead Festival 5 PB | 36:31 | 60.62 | 5mi |
17 Jul | TGT Brentwood 10k | 45:53 | 60.18 | 10km |
16 Jul | East Angular Book of Common Hurtbox 400m SB | 1:20 | 58.13 | 400m |
16 Jul | East Angular King James Mile SB | 6:09 | 65.21 | 1mi |
16 Jul | Apocrypha and Satanic Verses Purgatorial 800m SB | 2:59 | 59.96 | 800m |
26 Jun | Horndon-on-the-hill 10k | 0.00 | 10km | |
12 Jun | Southend Half Marathon PB | 1:36:32 | 62.41 | 13.1mi |
8 May | Halstead & Essex Marathon PB | 3:56:17 | 53.46 | 26.2mi |
19 Feb | Braunstone Parkrun Leicester | 21:02 | 64.34 | 5km |
6 Feb | Great Bentley Half Marathon | 2:02:32 | 48.80 | 13.1mi |
23 Jan | Benfleet 15 PB | 2:08:30 | 53.75 | 15mi |
2010 | Result | WAVA | Distance | |
10 Oct | Leicester Half Marathon SB | 1:41:25 | 58.96 | 13.1mi |
3 Oct | Southend Classic 10K SB | 45:43 | 59.93 | 10km |
12 Sep | Canvey Island Rotary 10k | 46:27 | 58.98 | 10km |
1 Sep | Crown to Crown 5K SB | 22:55 | 59.05 | 5km |
11 Aug | Crown to Crown 5K | 23:00 | 58.83 | 5km |
21 Jul | Skylarks 3k PB | 13:40 | 57.78 | 3km |
18 Jul | TGT Brentwood 10K | 47:31 | 57.66 | 10km |
14 Jul | Crown to Crown 5K | 27:30 | 49.21 | 5km |
13 Jun | Southend Half Marathon | 1:43:43 | 57.65 | 13.1mi |
9 Jun | Crown to Crown 5K | 27:51 | 48.59 | 5km |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds 100m | 14 | 73.26 | 100m |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds 800m SB | 3:04 | 57.81 | 800m |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds 400m SB | 1:18 | 59.21 | 400m |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds Mile SB | 6:17 | 63.36 | 1mi |
12 May | Crown to Crown 5k | 24:00 | 56.38 | 5km |
9 May | Bluebell 5 SB | 41:51 | 52.49 | 5mi |
11 Apr | Paddock Wood Half Marathon | 1:47:32 | 55.23 | 13.1mi |
14 Mar | Kilomathon - England PB | 2:22:37 | 52.51 | 26.2km |
8 Feb | The Fetch Fez: Hats for Haiti | 0.00 | 3mi | |
7 Feb | Great Bentley Half Marathon | 1:49:07 | 54.43 | 13.1mi |
24 Jan | Benfleet 15 SB | 2:22:52 | 48.02 | 15mi |
2009 | Result | WAVA | Distance | |
12 Dec | Cambridge and All Angles Mile SB | 6:25 | 61.60 | 1mi |
12 Dec | 400m Adventide Hurtbox SB | 1:20 | 57.30 | 400m |
1 Dec | Festive Fetch Five | 29:40 | 43.66 | 3mi |
11 Oct | Royal Parks Half Marathon SB | 1:55:22 | 51.48 | 13.1mi |
4 Oct | Southend Classic 10k SB | 49:53 | 54.53 | 10km |
19 Sep | Fetch Sarfend 400m PB | 1:20 | 57.30 | 0.4km |
19 Sep | Fetch Sarfend 100m | 15 | 67.88 | 0.1km |
19 Sep | Fetch Sarfend Mile | 6:43 | 58.85 | 1mi |
22 Aug | Big Fun Run Leicester SB | 23:21 | 57.53 | 5km |
15 Aug | London Pride Run 10k | 52:20 | 51.98 | 10km |
19 Jul | TGT Brentwood 10K | 54:34 | 49.85 | 10km |
28 Jun | Horndon Feast & Fayre 10K | 58:09 | 46.78 | 10km |
14 Jun | sherunsheruns Bluewater 10K | 1:01:26 | 44.28 | 10km |
28 Mar | tommys baby shorne 5k | 26:41 | 49.98 | 5km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2024 | 1 | 3 | 6 | 3 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 14 |
2024 | 10.2 | 15.1 | 16.1 | 20.7 | 5.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 67.1 |
2024 | 0 | 1 | 10 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 |
2024 | 69 | 111 | 98 | 124 | 23 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 425 |
2023 | 5 | 7 | 2 | 4 | 6 | 2 | 1 | 8 | 10 | 1 | 5 | 8 | 59 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5.9 | 5.9 |
2023 | 19 | 20 | 4 | 0 | 12 | 28 | 30 | 39 | 42 | 44 | 47 | 31 | 314 |
2023 | 83 | 73 | 10 | 43 | 190 | 212 | 168 | 74 | 33 | 34 | 46 | 40 | 1006 |
2022 | 0 | 0 | 6 | 7 | 6 | 0 | 3 | 1 | 0 | 3 | 3 | 2 | 30 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 1.2 | 1 | 0 | 0 | 0 | 0 | 2.2 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 | 7 | 4 | 19 |
2022 | 50 | 20 | 108 | 229 | 219 | 95 | 80 | 116 | 98 | 26 | 9 | 29 | 1079 |
2021 | 0 | 9 | 5 | 2 | 2 | 0 | 0 | 1 | 3 | 1 | 0 | 0 | 23 |
2021 | 10 | 9 | 10 | 17 | 25 | 20 | 8 | 27 | 27 | 30 | 35 | 18 | 237 |
2021 | 37 | 0 | 0 | 43 | 0 | 17 | 0 | 0 | 0 | 0 | 0 | 0 | 97 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 4 | 0 | 1 | 5 | 1 | 11 |
2020 | 0 | 0 | 0 | 0 | 9 | 26 | 29 | 32 | 18 | 22 | 27 | 9 | 173 |
2020 | 40 | 0 | 0 | 58 | 247 | 201 | 120 | 196 | 96 | 0 | 39 | 41 | 1038 |
2019 | 1 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 2 | 2 | 3 | 0 | 10 |
2019 | 4 | 7 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 31 | 27 | 73 |
2019 | 0 | 0 | 0 | 16 | 25 | 20 | 25 | 81 | 25 | 0 | 0 | 0 | 193 |
2018 | 0 | 0 | 0 | 0 | 3 | 3 | 0 | 0 | 3 | 1 | 4 | 6 | 19 |
2018 | 2.1 | 4.1 | 2.6 | 13.7 | 10.5 | 5.4 | 0 | 12.6 | 1.5 | 0 | 0 | 0 | 52.5 |
2018 | 26 | 99 | 43 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 1 | 2 | 174 |
2018 | 0 | 51 | 78 | 0 | 16 | 11 | 23 | 75 | 36 | 0 | 19 | 10 | 318 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 2 |
2017 | 1.3 | 3.4 | 6.9 | 2.5 | 0.6 | 7.1 | 7.1 | 3.8 | 5.7 | 6.3 | 5.4 | 3.4 | 53.6 |
2017 | 118 | 59 | 119 | 89 | 60 | 143 | 133 | 160 | 154 | 150 | 111 | 108 | 1405 |
2017 | 171 | 47 | 160 | 71 | 38 | 177 | 25 | 20 | 0 | 0 | 0 | 0 | 709 |
2016 | 31 | 14 | 32 | 63 | 47 | 55 | 6 | 22 | 97 | 136 | 86 | 135 | 724 |
2016 | 311 | 305 | 304 | 243 | 300 | 497 | 459 | 247 | 256 | 179 | 26 | 133 | 3261 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 1 | 0 | 2 |
2015 | 136 | 101 | 110 | 14 | 0 | 38 | 76 | 111 | 142 | 122 | 1 | 5 | 856 |
2015 | 11 | 71 | 0 | 0 | 0 | 3 | 43 | 83 | 142 | 111 | 310 | 234 | 1006 |
2014 | 8.2 | 0 | 4.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12.6 |
2014 | 157 | 51 | 130 | 5 | 17 | 75 | 92 | 137 | 130 | 144 | 70 | 108 | 1116 |
2014 | 0 | 0 | 10 | 0 | 7 | 156 | 212 | 249 | 70 | 0 | 0 | 0 | 705 |
2013 | 6.6 | 1.5 | 8 | 2.2 | 0 | 6.6 | 8.9 | 12.6 | 9.1 | 5.3 | 0 | 3.6 | 64.4 |
2013 | 154 | 55 | 220 | 69 | 0 | 87 | 112 | 136 | 134 | 151 | 130 | 106 | 1354 |
2013 | 26 | 0 | 11 | 0 | 0 | 98 | 132 | 172 | 108 | 12 | 15 | 0 | 575 |
2012 | 0 | 1 | 0 | 5.2 | 8.8 | 6.4 | 5.4 | 10.1 | 7.7 | 7.7 | 5.4 | 3.7 | 61.3 |
2012 | 170 | 150 | 39 | 97 | 125 | 111 | 146 | 120 | 135 | 91 | 153 | 183 | 1522 |
2012 | 0 | 0 | 0 | 26 | 72 | 75 | 77 | 86 | 94 | 17 | 59 | 46 | 553 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0.6 |
2011 | 160 | 151 | 176 | 132 | 101 | 122 | 134 | 128 | 136 | 92 | 158 | 150 | 1642 |
2010 | 6.3 | 10.6 | 12.4 | 6.5 | 10.6 | 4.9 | 6.8 | 4 | 0 | 0 | 0 | 0 | 62 |
2010 | 95 | 86 | 84 | 118 | 120 | 100 | 89 | 120 | 109 | 118 | 139 | 77 | 1256 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 42 | 0 | 0 | 0 | 0 | 0 | 42 |
2009 | 0 | 0 | 0 | 0 | 7.3 | 13.9 | 13.2 | 9.4 | 14.4 | 9.4 | 17 | 11.4 | 96 |
2009 | 22 | 34 | 51 | 56 | 40 | 43 | 63 | 68 | 91 | 30 | 70 | 82 | 651 |
2009 | 0 | 0 | 24 | 0 | 0 | 0 | 20 | 0 | 0 | 0 | 0 | 0 | 45 |
Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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Fri 19th Apr
Apr 19
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Sat 20th Apr
Apr 20
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Ascending pyramid but had to cut the warm down short as the pool was booked for an event.
1) 0.3km - 5:53(19:38/km) 72cal 27/rpm 3.06/3.32kmph 2) 0km - 53(0/km) 3) 0.4km - 7:35(18:57/km) 96cal 28/rpm 3.17/3.65kmph 4) 0km - 41(0/km) 5) 0.3km - 5:38(18:48/km) 72cal 29/rpm 3.19/3.72kmph 6) 0km - 31(0/km) 7) 0.3km - 5:38(18:47/km) 72cal 29/rpm 3.19/3.38kmph 8) 0km - 56(0/km) 9) 0.2km - 3:37(18:06/km) 48cal 30/rpm 3.32/3.71kmph 10) 0km - 21(0/km) 11) 0.2km - 3:39(18:16/km) 48cal 30/rpm 3.28/3.57kmph 12) 0km - 21(0/km) 13) 0.2km - 3:47(18:54/km) 48cal 30/rpm 3.18/3.41kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:45(17:31/km) 24cal 31/rpm 3.42/3.8kmph 16) 0km - 11(0/km) 17) 0.1km - 1:51(18:25/km) 24cal 30/rpm 3.26/3.49kmph 18) 0km - 10(0/km) 19) 0.1km - 1:51(18:31/km) 24cal 30/rpm 3.24/3.58kmph 20) 0km - 11(0/km) 21) 0.1km - 1:48(17:57/km) 24cal 31/rpm 3.34/3.9kmph 22) 0km - 1:00(0/km) 23) 0.15km - 3:12(21:19/km) 36cal 28/rpm 2.82/3.02kmph Add a comment
1) 0km - 12:45(0/km) 64/100bpm [INFb/km] 29cal 60/60rpm
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3 x 8
Deadlift 45 Bench press 35 Back squat 25 Strict OHP 20 Pull ups 5 x 6 1) 0km - 28(0/km) 103/114bpm [INFb/km] 2cal 60/60rpm 2) 0km - 59(0/km) 112/116bpm [INFb/km] 9cal 61/62rpm 3) 0km - 1:14(0/km) 111/118bpm [INFb/km] 11cal 61/61rpm 4) 0km - 12(0/km) 106/108bpm [INFb/km] 1cal 61/61rpm 5) 0km - 31(0/km) 104/113bpm [INFb/km] 3cal 60/60rpm 6) 0km - 59(0/km) 115/123bpm [INFb/km] 9cal 60/61rpm 7) 0km - 50(0/km) 113/118bpm [INFb/km] 7cal 58/61rpm 8) 0km - 2(0/km) 114/114bpm [INFb/km] 44/44rpm 9) 0km - 44(0/km) 104/111bpm [INFb/km] 5cal 57/61rpm 10) 0km - 3(0/km) 104/105bpm [INFb/km] 57/61rpm 11) 0km - 26(0/km) 102/105bpm [INFb/km] 3cal 61/61rpm 12) 0km - 59(0/km) 98/103bpm [INFb/km] 6cal 61/63rpm 13) 0km - 2:36(0/km) 109/119bpm [INFb/km] 20cal 57/63rpm 14) 0km - 59(0/km) 115/124bpm [INFb/km] 9cal 61/61rpm 15) 0km - 35(0/km) 110/119bpm [INFb/km] 4cal 61/61rpm 16) 0km - 1:00(0/km) 116/125bpm [INFb/km] 9cal 61/61rpm 17) 0km - 36(0/km) 110/120bpm [INFb/km] 5cal 61/61rpm 18) 0km - 1:00(0/km) 121/127bpm [INFb/km] 10cal 61/61rpm 19) 0km - 25(0/km) 120/125bpm [INFb/km] 4cal 61/61rpm 20) 0km - 1:00(0/km) 111/123bpm [INFb/km] 7cal 61/61rpm 21) 0km - 28(0/km) 112/119bpm [INFb/km] 3cal 61/61rpm 22) 0km - 59(0/km) 111/119bpm [INFb/km] 7cal 61/61rpm 23) 0km - 28(0/km) 113/120bpm [INFb/km] 3cal 47/61rpm 24) 0km - 59(0/km) 111/118bpm [INFb/km] 7cal 61/61rpm 25) 0km - 17(0/km) 109/118bpm [INFb/km] 1cal 61/61rpm 26) 0km - 1:00(0/km) 116/124bpm [INFb/km] 8cal 61/61rpm 27) 0km - 14(0/km) 108/113bpm [INFb/km] 1cal 61/61rpm 28) 0km - 59(0/km) 117/124bpm [INFb/km] 9cal 61/61rpm 29) 0km - 14(0/km) 111/118bpm [INFb/km] 1cal 61/61rpm 30) 0km - 59(0/km) 117/125bpm [INFb/km] 9cal 61/61rpm 31) 0km - 17(0/km) 111/118bpm [INFb/km] 1cal 61/61rpm 32) 0km - 59(0/km) 117/125bpm [INFb/km] 8cal 61/61rpm 33) 0km - 19(0/km) 111/115bpm [INFb/km] 2cal 61/61rpm 34) 0km - 0(0/km) 117/117bpm [INFb/km] 61/61rpm Add a comment
1) 1km - 5:49(5:49/km) 137/142bpm [797b/km] 78cal 10.31/11.59kmph
2) 1km - 5:57(5:57/km) 138/145bpm [821b/km] 80cal 10.08/10.68kmph 3) 0.02km - 9(6:52/km) 136/137bpm [934b/km] 2cal 8.74/10.21kmph 15th Apr 2024, 8:16pm
Fenland Flier wrote: A tiny increase in distance, steady as you go. 15th Apr 2024, 8:19pm
Nellers wrote: Very steady, mate.15th Apr 2024, 8:23pm
Fenland Flier wrote: 👍 Add a comment
1) 0km - 18:18(0/km) 115/133bpm [INFb/km] 169cal 66/80rpm
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1) 0km - 5:01(0/km) 112/140bpm [INFb/km] 62cal
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AT: 2 x 10 min @ r26/ 5 min rest (plus wu & wd)
1) 2.23km - 10:00(4:29/km) 133cal 2) 0.03km - 1:00(37:02/km) 5cal 3) 2.54km - 10:00(3:57/km) 171cal 4) 0.74km - 5:00(6:46/km) 37cal 5) 2.54km - 10:00(3:56/km) 171cal 6) 0.05km - 1:00(19:36/km) 5cal 7) 1.06km - 5:00(4:43/km) 60cal Add a comment
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UT2: 40 min @ r20
1) 9.26km - 40:00(4:19/km) 565cal Add a comment
Easy swim to finish the session
1) 0.4km - 8:10(20:24/km) 96cal 28/rpm 2.94/3.3kmph 2) 0km - 19(0/km) 3) 0.2km - 4:11(20:54/km) 48cal 28/rpm 2.87/3.16kmph Add a comment
CSS pt2: 400m test
1) 0.4km - 7:11(17:59/km) 96cal 31/rpm 3.34/4.05kmph Add a comment
Easy swim mid-css test
1) 0.1km - 1:59(19:54/km) 24cal 27/rpm 3.01/3.41kmph 2) 0km - 16(0/km) 3) 0.1km - 2:01(20:11/km) 24cal 27/rpm 2.97/3.19kmph 4) 0km - 1(0/km) Add a comment
CSS test pt1: 200m
1) 0.2km - 3:20(16:42/km) 48cal 32/rpm 3.59/4.23kmph Add a comment
Warm up
1) 0.3km - 5:53(19:36/km) 72cal 28/rpm 3.06/3.63kmph 2) 0km - 8(0/km) Add a comment
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1) 0km - 12:31(0/km) 67/89bpm [INFb/km] 29cal 60/61rpm
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1) 0km - 15:43(0/km) 70/96bpm [INFb/km] 42cal 60/60rpm
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1) 0km - 13:08(0/km) 80/99bpm [INFb/km] 51cal 60/60rpm
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1) 0.15km - 3:00(20:02/km) 36cal 27/rpm 3/3.37kmph
2) 0km - 7(0/km) 3) 0.15km - 3:00(20:01/km) 36cal 26/rpm 3/3.41kmph 4) 0km - 10(0/km) 5) 0.15km - 2:58(19:45/km) 36cal 28/rpm 3.04/3.47kmph 6) 0km - 5(0/km) 7) 0.15km - 2:55(19:26/km) 36cal 28/rpm 3.09/3.29kmph 8) 0km - 12(0/km) 9) 0.05km - 1:00(19:54/km) 12cal 28/rpm 3.02/3.33kmph 10) 0km - 2:10(0/km) 11) 0.2km - 3:53(19:26/km) 48cal 28/rpm 3.09/3.24kmph 12) 0km - 24(0/km) 13) 0.15km - 3:01(20:07/km) 36cal 28/rpm 2.98/3.34kmph 14) 0km - 1:00(0/km) 15) 0.7km - 14:20(20:29/km) 168cal 28/rpm 2.93/3.34kmph Add a comment
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1) 0km - 17:12(0/km) 74/123bpm [INFb/km] 53cal 60/60rpm
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Tried out Katie’s “Goldilocks” session. I was surprised when the watch said I was done.
1) 0.4km - 7:38(19:05/km) 96cal 27/rpm 3.14/3.66kmph 2) 0km - 41(0/km) 3) 0.05km - 48(16:06/km) 12cal 29/rpm 3.73/4.47kmph 4) 0km - 21(0/km) 5) 0.05km - 53(17:31/km) 12cal 29/rpm 3.43/3.96kmph 6) 0.1km - 1:59(19:49/km) 24cal 26/rpm 3.03/3.64kmph 7) 0km - 11(0/km) 8) 0.1km - 1:53(18:46/km) 24cal 28/rpm 3.2/3.47kmph 9) 0.2km - 3:48(19:02/km) 48cal 28/rpm 3.15/3.56kmph 10) 0km - 20(0/km) 11) 0.1km - 1:43(17:06/km) 24cal 31/rpm 3.51/3.69kmph 12) 0km - 10(0/km) 13) 0.1km - 1:56(19:23/km) 24cal 27/rpm 3.1/3.69kmph 14) 0.3km - 5:40(18:53/km) 72cal 30/rpm 3.18/3.52kmph 15) 0km - 27(0/km) 16) 0.1km - 1:51(18:32/km) 24cal 30/rpm 3.24/3.34kmph 17) 0km - 11(0/km) 18) 0.1km - 1:51(18:32/km) 24cal 29/rpm 3.24/3.33kmph 19) 0.4km - 7:41(19:12/km) 96cal 30/rpm 3.12/3.6kmph 20) 0km - 40(0/km) 21) 0.1km - 1:54(18:57/km) 24cal 31/rpm 3.16/3.32kmph Add a comment
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Sun 21st Apr
Apr 21
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Mon 22nd Apr
Apr 22
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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Thu 25th Apr
Apr 25
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Fri 26th Apr
Apr 26
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Sat 27th Apr
Apr 27
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Double pyramid. A bit busy but a double lane so plenty of overtaking space. Fastest average for this session yet.
1) 0.3km - 5:42(18:59/km) 72cal 28/rpm 3.16/3.51kmph 2) 0km - 1:27(0/km) 3) 0.1km - 1:40(16:37/km) 24cal 30/rpm 3.61/4.05kmph 4) 0km - 11(0/km) 5) 0.15km - 2:36(17:19/km) 36cal 30/rpm 3.46/3.58kmph 6) 0km - 15(0/km) 7) 0.2km - 3:32(17:38/km) 48cal 30/rpm 3.4/3.65kmph 8) 0km - 20(0/km) 9) 0.15km - 2:37(17:24/km) 36cal 31/rpm 3.45/3.7kmph 10) 0km - 15(0/km) 11) 0.1km - 1:45(17:25/km) 24cal 30/rpm 3.45/4.07kmph 12) 0km - 10(0/km) 13) 0.1km - 1:58(19:39/km) 24cal 26/rpm 3.05/3.19kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:40(16:36/km) 24cal 31/rpm 3.61/4.34kmph 16) 0km - 10(0/km) 17) 0.15km - 2:34(17:10/km) 36cal 32/rpm 3.5/4.5kmph 18) 0km - 16(0/km) 19) 0.2km - 3:37(18:05/km) 48cal 30/rpm 3.32/3.88kmph 20) 0km - 20(0/km) 21) 0.15km - 2:49(18:47/km) 36cal 31/rpm 3.2/3.44kmph 22) 0km - 16(0/km) 23) 0.1km - 1:40(16:41/km) 24cal 32/rpm 3.6/4.06kmph 24) 0km - 11(0/km) 25) 0.1km - 2:02(20:17/km) 24cal 26/rpm 2.96/3.39kmph 26) 0km - 1:00(0/km) 27) 0.1km - 2:00(19:58/km) 24cal 27/rpm 3.01/3.26kmph Add a comment
1) 0km - 9:03(0/km) 62/86bpm [INFb/km] 19cal 60/60rpm
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1) 0km - 35:01(0/km) 133/144bpm [INFb/km] 446cal
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1) 0km - 20:22(0/km) 73/101bpm [INFb/km] 59cal 60/61rpm
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1) 0km - 17:23(0/km) 84/104bpm [INFb/km] 77cal 59/61rpm
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1) 0km - 19:44(0/km) 72/100bpm [INFb/km] 56cal 60/61rpm
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CTXC original 45 minute session
1) 0km - 10:42(0/km) 120/136bpm [INFb/km] 115cal 2) 0km - 34:24(0/km) 145/155bpm [INFb/km] 495cal 3) 0km - 2:25(0/km) 128/133bpm [INFb/km] 20cal Add a comment
1) 0km - 20:40(0/km) 75/114bpm [INFb/km] 67cal 60/61rpm
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1) 0km - 21:08(0/km) 82/110bpm [INFb/km] 87cal 60/60rpm
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Goldilocks. A bit of traffic and a few hold ups in the narrow lane.
1) 0.4km - 7:39(19:07/km) 96cal 28/rpm 3.14/3.54kmph 2) 0km - 36(0/km) 3) 0.05km - 50(16:41/km) 12cal 31/rpm 3.6/3.88kmph 4) 0km - 20(0/km) 5) 0.05km - 1:12(24:00/km) 12cal 32/rpm 3.53/3.81kmph 6) 0.1km - 2:11(21:49/km) 24cal 31/rpm 3.4/3.6kmph 7) 0km - 10(0/km) 8) 0.1km - 1:50(18:17/km) 24cal 30/rpm 3.28/3.67kmph 9) 0.2km - 3:54(19:32/km) 48cal 29/rpm 3.07/3.44kmph 10) 0km - 21(0/km) 11) 0.1km - 1:45(17:34/km) 24cal 31/rpm 3.42/3.79kmph 12) 0km - 11(0/km) 13) 0.1km - 2:00(19:55/km) 24cal 29/rpm 3.01/3.26kmph 14) 0.3km - 5:44(19:06/km) 72cal 30/rpm 3.14/3.65kmph 15) 0km - 35(0/km) 16) 0.1km - 1:52(18:41/km) 24cal 29/rpm 3.21/3.51kmph 17) 0km - 11(0/km) 18) 0.1km - 1:58(19:40/km) 24cal 29/rpm 3.05/3.39kmph 19) 0.4km - 7:49(19:32/km) 96cal 30/rpm 3.07/3.26kmph 20) 0km - 41(0/km) 21) 0.1km - 2:01(20:06/km) 24cal 27/rpm 2.98/3.12kmph Add a comment
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1) 0km - 19:10(0/km) 88/112bpm [INFb/km] 95cal 60/60rpm
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1) 0km - 55:01(0/km) 137/147bpm [INFb/km] 731cal
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Double Pyramid
1) 0.3km - 5:39(18:49/km) 72cal 28/rpm 3.19/3.68kmph 2) 0km - 30(0/km) 3) 0.1km - 1:44(17:21/km) 24cal 29/rpm 3.46/3.84kmph 4) 0km - 11(0/km) 5) 0.15km - 2:45(18:23/km) 36cal 29/rpm 3.27/3.68kmph 6) 0km - 16(0/km) 7) 0.2km - 3:31(17:34/km) 48cal 30/rpm 3.42/5.16kmph 8) 0km - 20(0/km) 9) 0.15km - 2:42(17:57/km) 36cal 30/rpm 3.34/3.64kmph 10) 0km - 15(0/km) 11) 0.1km - 1:49(18:12/km) 24cal 30/rpm 3.3/3.7kmph 12) 0km - 11(0/km) 13) 0.1km - 2:07(21:06/km) 24cal 25/rpm 2.84/3.33kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:43(17:15/km) 24cal 30/rpm 3.48/3.55kmph 16) 0km - 11(0/km) 17) 0.15km - 2:43(18:10/km) 36cal 30/rpm 3.3/3.6kmph 18) 0km - 16(0/km) 19) 0.2km - 3:44(18:40/km) 48cal 30/rpm 3.21/3.71kmph 20) 0km - 20(0/km) 21) 0.15km - 2:49(18:47/km) 36cal 30/rpm 3.19/3.39kmph 22) 0km - 16(0/km) 23) 0.1km - 1:51(18:31/km) 24cal 30/rpm 3.24/3.45kmph 24) 0km - 11(0/km) 25) 0.1km - 2:06(21:00/km) 24cal 26/rpm 2.86/3.1kmph 26) 0km - 33(0/km) 27) 0.1km - 2:02(20:22/km) 24cal 27/rpm 2.95/3.17kmph 28) 0km - 1(0/km) |
1) 0km - 5:16(0/km) 113/129bpm [INFb/km] 49cal
2) 0km - 44:45(0/km) 142/153bpm [INFb/km] 613cal Add a comment
1) 0km - 20:19(0/km) 78/100bpm [INFb/km] 74cal 60/60rpm
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200-300-400-500-400-300-200
1) 0.2km - 3:45(18:43/km) 48cal 28/rpm 3.21/3.52kmph 2) 0km - 21(0/km) 3) 0.3km - 5:43(19:03/km) 72cal 28/rpm 3.15/3.41kmph 4) 0km - 12(0/km) 5) 0.4km - 7:30(18:44/km) 96cal 29/rpm 3.2/3.49kmph 6) 0km - 13(0/km) 7) 0.5km - 9:31(19:02/km) 120cal 29/rpm 3.15/3.44kmph 8) 0km - 36(0/km) 9) 0.4km - 7:40(19:10/km) 96cal 30/rpm 3.13/3.43kmph 10) 0km - 20(0/km) 11) 0.3km - 5:46(19:13/km) 72cal 31/rpm 3.12/3.43kmph 12) 0km - 21(0/km) 13) 0.2km - 3:50(19:12/km) 48cal 30/rpm 3.12/3.36kmph |
1) 0km - 11:51(0/km) 82/94bpm [INFb/km] 49cal 60/60rpm
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1) 0km - 20:56(0/km) 89/120bpm [INFb/km] 107cal 60/60rpm
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1) 0km - 1:10:00(0/km) 133/144bpm [INFb/km] 826cal
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1) 0km - 21:32(0/km) 74/103bpm [INFb/km] 65cal 60/62rpm
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Beginners speed work
1) 0.2km - 3:45(18:47/km) 48cal 27/rpm 3.2/3.32kmph 2) 0km - 19(0/km) 3) 0.05km - 55(18:26/km) 12cal 27/rpm 3.25/3.72kmph 4) 0km - 20(0/km) 5) 0.05km - 49(16:28/km) 12cal 29/rpm 3.64/4.22kmph 6) 0km - 21(0/km) 7) 0.05km - 48(15:58/km) 12cal 30/rpm 3.76/4.22kmph 8) 0km - 20(0/km) 9) 0.05km - 43(14:12/km) 12cal 34/rpm 4.23/4.84kmph 10) 0km - 20(0/km) 11) 0.1km - 1:56(19:15/km) 24cal 27/rpm 3.12/3.29kmph 12) 0km - 20(0/km) 13) 0.05km - 53(17:48/km) 12cal 29/rpm 3.37/3.5kmph 14) 0km - 21(0/km) 15) 0.05km - 55(18:10/km) 12cal 29/rpm 3.3/3.54kmph 16) 0km - 20(0/km) 17) 0.05km - 52(17:20/km) 12cal 29/rpm 3.46/4.08kmph 18) 0km - 20(0/km) 19) 0.05km - 52(17:24/km) 12cal 30/rpm 3.45/3.74kmph 20) 0km - 21(0/km) 21) 0.05km - 52(17:28/km) 12cal 27/rpm 3.43/3.63kmph 22) 0km - 21(0/km) 23) 0.05km - 52(17:11/km) 12cal 28/rpm 3.49/3.88kmph 24) 0km - 20(0/km) 25) 0.05km - 52(17:25/km) 12cal 30/rpm 3.45/3.84kmph 26) 0km - 21(0/km) 27) 0.05km - 52(17:12/km) 12cal 29/rpm 3.49/3.89kmph 28) 0km - 20(0/km) 29) 0.1km - 1:52(18:37/km) 24cal 28/rpm 3.22/3.27kmph 30) 0km - 30(0/km) 31) 0.05km - 49(16:29/km) 12cal 27/rpm 3.64/3.88kmph 32) 0km - 21(0/km) 33) 0.05km - 51(16:55/km) 12cal 30/rpm 3.55/3.65kmph 34) 0km - 20(0/km) 35) 0.05km - 51(17:04/km) 12cal 30/rpm 3.52/3.54kmph 36) 0km - 21(0/km) 37) 0.05km - 52(17:28/km) 12cal 27/rpm 3.43/3.45kmph 38) 0km - 21(0/km) 39) 0.05km - 57(19:01/km) 12cal 26/rpm 3.15/3.45kmph 40) 0km - 21(0/km) 41) 0.05km - 52(17:24/km) 12cal 29/rpm 3.45/3.56kmph 42) 0km - 21(0/km) 43) 0.05km - 50(16:36/km) 12cal 29/rpm 3.61/3.74kmph 44) 0km - 20(0/km) 45) 0.05km - 51(17:00/km) 12cal 28/rpm 3.53/3.69kmph 46) 0km - 31(0/km) 47) 0.1km - 1:42(17:04/km) 24cal 29/rpm 3.51/3.89kmph 48) 0km - 21(0/km) 49) 0.1km - 1:43(17:05/km) 24cal 29/rpm 3.51/4.12kmph 50) 0km - 20(0/km) 51) 0.1km - 1:40(16:43/km) 24cal 30/rpm 3.59/4.25kmph 52) 0km - 21(0/km) 53) 0.1km - 1:43(17:06/km) 24cal 30/rpm 3.51/4.05kmph 54) 0km - 20(0/km) 55) 0.1km - 1:55(19:11/km) 24cal 28/rpm 3.13/3.38kmph 56) 0km - 31(0/km) 57) 0.2km - 4:10(20:51/km) 48cal 26/rpm 2.88/3.25kmph Add a comment
1) 0km - 20:17(0/km) 70/109bpm [INFb/km] 53cal 59/61rpm
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Sun 28th Apr
Apr 28
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Mon 29th Apr
Apr 29
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Tue 30th Apr
Apr 30
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Wed 1st May
May 1
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Thu 2nd May
May 2
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Fri 3rd May
May 3
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Sat 4th May
May 4
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1) 1km - 10:52(10:52/km) 102/109bpm [1109b/km] 85cal 58/64rpm 5.52/6.72kmph
2) 0.01km - 3(7:44/km) 104/104bpm [804b/km] 60/60rpm 7.77/5.75kmph Add a comment
Ascending pyramid
1) 0.3km - 5:45(19:10/km) 72cal 28/rpm 3.13/3.46kmph 2) 0km - 1:00(0/km) 3) 0.4km - 7:30(18:44/km) 96cal 29/rpm 3.2/3.65kmph 4) 0km - 40(0/km) 5) 0.3km - 5:31(18:24/km) 72cal 29/rpm 3.26/3.56kmph 6) 0km - 31(0/km) 7) 0.3km - 5:27(18:10/km) 72cal 29/rpm 3.3/3.64kmph 8) 0km - 1:00(0/km) 9) 0.2km - 3:38(18:11/km) 48cal 29/rpm 3.3/3.57kmph 10) 0km - 21(0/km) 11) 0.2km - 3:38(18:08/km) 48cal 29/rpm 3.31/3.55kmph 12) 0km - 20(0/km) 13) 0.2km - 3:40(18:21/km) 48cal 29/rpm 3.27/3.7kmph 14) 0km - 1:01(0/km) 15) 0.1km - 1:46(17:44/km) 24cal 29/rpm 3.38/3.59kmph 16) 0km - 11(0/km) 17) 0.1km - 1:50(18:22/km) 24cal 29/rpm 3.27/3.49kmph 18) 0km - 11(0/km) 19) 0.1km - 1:49(18:09/km) 24cal 29/rpm 3.3/3.57kmph 20) 0km - 10(0/km) 21) 0.1km - 1:51(18:29/km) 24cal 29/rpm 3.25/3.45kmph 22) 0km - 1:00(0/km) 23) 0.3km - 5:52(19:34/km) 72cal 28/rpm 3.07/3.24kmph Add a comment
1) 0km - 19:35(0/km) 75/93bpm [INFb/km] 61cal 60/60rpm
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1) 0km - 22:47(0/km) 77/96bpm [INFb/km] 77cal 60/60rpm
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First test row after break due to Sciatica
Session aim: no more than 10 minutes at r20, stop if anything hurts Achievements: Stopped at 10 minutes despite feeling good and feeling enthusiastic. Held the rate at 20 and was surprised by how low my HR stayed at that rate. 1) 2.25km - 10:08(4:30/km) 132cal 29th Apr 2024, 5:53pm
sallykate wrote: 😀💪29th Apr 2024, 6:20pm
Cats Whiskers wrote: :-) Add a comment
1) 0km - 22:31(0/km) 76/104bpm [INFb/km] 76cal 60/60rpm
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1) 0km - 55:01(0/km) 136/144bpm [INFb/km] 711cal
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Feeling the struggle a bit this morning and nearly binned this off. Once I was in I just wanted to get through the minimum mile as easily as possible. Slow and plodding but done.
1) 0.4km - 7:59(19:57/km) 96cal 27/rpm 3.01/3.17kmph 2) 0km - 9(0/km) 3) 1.4km - 28:34(20:24/km) 336cal 27/rpm 2.94/3.65kmph Add a comment
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1) 0km - 2:12(0/km) 131/143bpm [INFb/km] 26cal
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UT2: 5km @ r20
Session aim: Simply to row 2km and hold the rate with no back issues Achievements: 5km rowed. Rate held. No back issues. Pace was fine. HR was a little more elevated that I'd have liked. 1) 5km - 22:01(4:24/km) 300cal Add a comment
1) 0km - 20:04(0/km) 69/92bpm [INFb/km] 51cal 60/60rpm
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1) 1km - 11:16(11:16/km) 95/105bpm [1070b/km] 72cal 60/67rpm 5.33/7.15kmph
2) 0.7km - 6:38(9:31/km) 114/120bpm [1084b/km] 65cal 58/61rpm 6.31/6.65kmph Add a comment
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1) 1km - 9:56(9:56/km) 110/122bpm [1093b/km] 95cal 60/64rpm 6.04/7.35kmph
2) 0.06km - 34(9:48/km) 112/113bpm [1097b/km] 5cal 60/62rpm 6.13/6.52kmph Add a comment
1) 0km - 21:37(0/km) 83/113bpm [INFb/km] 95cal 60/61rpm
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UT2: 2 x 15 min @ r20/ 1 min rest
Session aim: stay below the rate cap for the full time without any back pain Achievements: Apart from a couple of blips kept the rate down and back seems fine 1) 3.42km - 15:00(4:23/km) 208cal 2) 0.04km - 1:00(24:20/km) 5cal 3) 3.45km - 15:00(4:21/km) 211cal 4) 0.08km - 1:00(13:05/km) 5cal
1) 0km - 47:31(0/km) 140/160bpm [INFb/km] 654cal
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Goldilocks (without the warm up)
1) 0km - 1(0/km) 2) 0km - 1(0/km) 3) 0km - 10(0/km) 4) 0.05km - 52(17:12/km) 12cal 28/rpm 3.49/3.5kmph 5) 0km - 21(0/km) 6) 0.05km - 52(17:14/km) 12cal 30/rpm 3.48/3.62kmph 7) 0km - 21(0/km) 8) 0.1km - 1:39(16:27/km) 24cal 32/rpm 3.65/4.29kmph 9) 0km - 10(0/km) 10) 0.1km - 1:43(17:08/km) 24cal 31/rpm 3.5/3.99kmph 11) 0km - 20(0/km) 12) 0.2km - 3:42(18:32/km) 48cal 30/rpm 3.24/3.48kmph 13) 0km - 21(0/km) 14) 0km - 0(0/km) 15) 0km - 20(0/km) 16) 0.3km - 5:41(18:55/km) 72cal 30/rpm 3.17/3.66kmph 17) 0km - 30(0/km) 18) 0.1km - 1:48(18:00/km) 24cal 30/rpm 3.33/3.56kmph 19) 0km - 11(0/km) 20) 0.1km - 1:52(18:43/km) 24cal 30/rpm 3.2/3.38kmph 21) 0km - 21(0/km) 22) 0km - 0(0/km) Add a comment
400m as a warmup for Goldilocks, but watch glitched during the rest after.
1) 0.45km - 8:51(19:41/km) 108cal 26/rpm 3.05/3.54kmph 2) 0km - 6(0/km) 3) 0km - 0(NAN:00:00/km) Add a comment
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Sun 5th May
May 5
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Mon 6th May
May 6
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Tue 7th May
May 7
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Wed 8th May
May 8
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Thu 9th May
May 9
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Fri 10th May
May 10
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Sat 11th May
May 11
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Double pyramid. Taking it steady. 1) 0.3km - 5:46(19:12/km) 72cal 28/rpm 3.12/3.48kmph 2) 0km - 49(0/km) 3) 0.1km - 1:47(17:48/km) 24cal 30/rpm 3.37/3.7kmph 4) 0km - 10(0/km) 5) 0.15km - 2:37(17:28/km) 36cal 30/rpm 3.43/3.62kmph 6) 0km - 16(0/km) 7) 0.2km - 3:43(18:33/km) 48cal 30/rpm 3.23/3.49kmph 8) 0km - 20(0/km) 9) 0.15km - 2:46(18:24/km) 36cal 29/rpm 3.26/3.61kmph 10) 0km - 15(0/km) 11) 0.1km - 1:48(17:56/km) 24cal 30/rpm 3.34/3.59kmph 12) 0km - 10(0/km) 13) 0.1km - 3:04(30:42/km) 24cal 27/rpm 3.07/3.45kmph 14) 0km - 1:01(0/km) 15) 0.1km - 1:47(17:55/km) 24cal 30/rpm 3.35/3.56kmph 16) 0km - 10(0/km) 17) 0.15km - 2:46(18:25/km) 36cal 30/rpm 3.26/3.45kmph 18) 0km - 15(0/km) 19) 0.2km - 3:43(18:35/km) 48cal 30/rpm 3.23/3.56kmph 20) 0km - 21(0/km) 21) 0.15km - 2:48(18:39/km) 36cal 29/rpm 3.21/3.53kmph 22) 0km - 15(0/km) 23) 0.1km - 1:48(17:55/km) 24cal 31/rpm 3.35/3.74kmph 24) 0km - 10(0/km) 25) 0.1km - 2:05(20:53/km) 24cal 26/rpm 2.87/3.16kmph 26) 0km - 1:01(0/km) 27) 0.1km - 2:01(20:15/km) 24cal 27/rpm 2.96/3.21kmph Add a comment
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1) 0km - 45:01(0/km) 136/145bpm [INFb/km] 588cal
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Post-session faffage
1) 0.42km - 2:01(4:48/km) 23cal Add a comment
UT2: 30 min @ r20
Session aim: Stay under the rate cap, no back pain, good stroke length Achievements: No back pain, ave r19 1) 6.76km - 30:00(4:26/km) 402cal Add a comment
WU
1) 1.12km - 5:03(4:30/km) 65cal Add a comment
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UT2: 4 x 10 min @ r20/ 1 min rest
Session aim: accumulate the time, manage the rate cap, no back pain. Achievements: Hit all 3 but a bit wobbly on rate a couple of times. Also royal flush progressive splits. 1) 2.27km - 10:00(4:24/km) 137cal 2) 0.11km - 1:00(9:05/km) 6cal 3) 2.28km - 10:00(4:24/km) 138cal 4) 0.09km - 1:00(11:38/km) 5cal 5) 2.28km - 10:00(4:23/km) 138cal 6) 0.08km - 1:00(12:06/km) 5cal 7) 2.31km - 10:00(4:20/km) 142cal 8) 0.06km - 1:00(16:08/km) 5cal Add a comment
1) 0km - 20:30(0/km) 80/119bpm [INFb/km] 82cal 60/64rpm
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1) 0.7km - 13:48(19:42/km) 168cal 29/rpm 3.05/3.41kmph
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1) 0.1km - 1:36(16:03/km) 24cal 33/rpm 3.74/4.18kmph
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1) 0.1km - 1:51(18:33/km) 24cal 28/rpm 3.23/3.56kmph
2) 0km - 6(0/km) 3) 0.35km - 6:48(19:24/km) 84cal 27/rpm 3.09/3.57kmph 4) 0km - 19(0/km) 5) 0.35km - 6:42(19:08/km) 84cal 28/rpm 3.14/3.69kmph 6) 0km - 27(0/km) 7) 0.15km - 2:47(18:36/km) 36cal 28/rpm 3.23/3.51kmph 8) 0km - 1:08(0/km) 9) 0.1km - 1:47(17:52/km) 24cal 29/rpm 3.36/3.7kmph 10) 0km - 10(0/km) 11) 0.15km - 2:57(19:38/km) 36cal 29/rpm 3.06/3.21kmph 12) 0km - 2(0/km) Add a comment
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Headspace daily
1) 0km - 12:27(0/km) 69/82bpm [INFb/km] 31cal 60/60rpm Add a comment
1) 0km - 20:08(0/km) 69/92bpm [INFb/km] 53cal 60/60rpm
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UT2: 2 x 20 min @ r20/ 1 min rest
Session aim: Hold the rate cap, keep remembering to sit up! Achievements: Saw a lot more r19 on the monitor than r21! Pace is starting to come back at this rate. Felt a bit more power in my drive phase tonight. 1) 4.58km - 20:00(4:22/km) 279cal 2) 0.1km - 1:00(9:40/km) 6cal 3) 4.64km - 20:00(4:18/km) 286cal 4) 0.15km - 1:00(6:33/km) 8cal Add a comment
1) 0km - 21:17(0/km) 77/108bpm [INFb/km] 76cal 60/60rpm
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Double Pyramid. Felt good but wasn't really pushing too hard. Quicker on the second pyramid than the first. Not sure if that's a sign that I'm improving my endurance or that I was taking it too easy early on.
1) 0.3km - 5:50(19:26/km) 72cal 27/rpm 3.09/3.67kmph 2) 0km - 1:07(0/km) 3) 0.1km - 1:45(17:30/km) 24cal 29/rpm 3.43/4.01kmph 4) 0km - 10(0/km) 5) 0.15km - 2:47(18:30/km) 36cal 27/rpm 3.24/3.82kmph 6) 0km - 15(0/km) 7) 0.2km - 3:40(18:20/km) 48cal 29/rpm 3.27/3.68kmph 8) 0km - 20(0/km) 9) 0.15km - 2:41(17:56/km) 36cal 30/rpm 3.34/3.79kmph 10) 0km - 16(0/km) 11) 0.1km - 1:48(17:59/km) 24cal 28/rpm 3.34/3.88kmph 12) 0km - 10(0/km) 13) 0.1km - 2:01(20:06/km) 24cal 27/rpm 2.98/3.32kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:43(17:08/km) 24cal 30/rpm 3.5/3.87kmph 16) 0km - 10(0/km) 17) 0.15km - 2:41(17:54/km) 36cal 31/rpm 3.35/3.68kmph 18) 0km - 16(0/km) 19) 0.2km - 3:36(17:59/km) 48cal 31/rpm 3.34/3.9kmph 20) 0km - 20(0/km) 21) 0.15km - 2:41(17:52/km) 36cal 31/rpm 3.36/3.81kmph 22) 0km - 15(0/km) 23) 0.1km - 1:46(17:42/km) 24cal 32/rpm 3.39/4.01kmph 24) 0km - 11(0/km) 25) 0.1km - 2:07(21:10/km) 24cal 26/rpm 2.83/3.1kmph 26) 0km - 34(0/km) 27) 0.1km - 2:00(20:03/km) 24cal 27/rpm 2.99/3.46kmph Add a comment
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UT1/2: 30 minutes @ r20
Session aim: to better the split form last week (2:10.9). Achievement: hit 2:09.8 at r20 Set this up as r20 and to be a UT2. 30.3C in the shed and maybe that was why my HR was so high. I didn't feel like I was working too hard but I was almost entirely in UT1 HR zone, and tipped into Threshold at one stage. 1) 6.93km - 30:00(4:20/km) 423cal Add a comment
WU
1) 1.15km - 5:08(4:27/km) 68cal Add a comment
1) 0km - 21:47(0/km) 73/102bpm [INFb/km] 67cal 59/60rpm
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UT1/2: 3 x 15 min @ r20/ 1 min rest
Session aim: accumulate more than 10k distance and keep the rate below 20 Achievements: 10.5k and the first 2 pieces were at r19 average Pace and rate very much UT2 but HR was higher than I'd have liked. Basically into UT1 pretty much the whole time once I'd warmed up. I think after 2 sessions like this I've just got to accept that it's a fitness issue, not the heat. Patience and persistence. 1) 3.42km - 15:00(4:23/km) 207cal 2) 0.04km - 1:00(25:38/km) 5cal 3) 3.43km - 15:00(4:22/km) 208cal 4) 0.03km - 1:00(31:27/km) 5cal 5) 3.45km - 15:00(4:21/km) 211cal 6) 0.11km - 1:00(9:20/km) 6cal Add a comment
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