Proud of this Fetchie? Write them a note and we'll fmail it to them on the 24th.
-
Races
4 -
Miles
26996 -
Miles
273 -
Miles
9531 -
Miles
2873 -
WAVA
58.54% -
Half
1:50:24 -
20M
2:59:26 -
Mara
4:00:38
| About Me | |
|---|---|
|
This user has not added a description.
Show More...
|
|
| Random Q&A | See your Q&A |
|---|---|
| This user has not completed any responses. | |
| Recent Blogs | |
|---|---|
| This user has not published any recent blogs | |
| My parkrun |
|---|
| No parkrun selected |
| Recent Training | |||
|---|---|---|---|
|
17th Dec
|
Steady-State | 5.5mi | 47:01 |
|
17th Dec
|
Strength | 0mi | 45:04 |
|
16th Dec
|
Dog Walking | 2mi | 43:01 |
|
16th Dec
|
Easy | 6.5mi | 1:00:01 |
|
15th Dec
|
General | 0.7mi | 14:00 |
| 12 Month Benchmarks | Run | Bike |
|---|---|---|
| Mile | 6:52 | 2:30 |
| 5k | 21:43 | 9:06 |
| 5mi | 36:29 | 14:47 |
| 10k | 45:23 | 18:36 |
| 10mi | 1:19:01 | 30:52 |
| Half | 1:43:50 | 40:35 |
| 20mi | 2:43:24 | 1:04:01 |
| Mara | 3:33:49 | 2:31:33 |
| Recent Pictures | |
|---|---|
| No pictures shared | |
| Recent Threads |
|---|
| This user has not joined in with any threads recently |
| Followers (2) |
|---|
| Badges Collected | See available badges |
|---|---|
|
|
Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
| Dist | Races | 2010 | PB | WB |
|---|---|---|---|---|
| 13.1mi | 2 | 1:50:24 58.54 |
1:50:24
8:26/mi
|
58.54 |
| 20mi | 1 | 2:59:26 56.32 |
2:59:26
8:58/mi
|
56.32 |
| 26.2mi | 1 | 4:00:38 55.68 |
4:00:38
9:11/mi
|
55.68 |
| 2010 | Result | WAVA | Distance | |
|---|---|---|---|---|
| 23 May | Edinburgh Marathon PB | 4:00:38 | 55.68 | 26.2mi |
| 28 Mar | Oakley 20 PB | 2:59:26 | 56.32 | 20mi |
| 14 Mar | Hogweed Hilly Half | 1:54:11 | 56.60 | 13.1mi |
| 7 Mar | Nike Milton Keynes Half Marathon PB | 1:50:24 | 58.54 | 13.1mi |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2024 | 17 | 18 | 32 | 25 | 13 | 46 | 28 | 50 | 23 | 30 | 42 | 11 | 336 |
| 2024 | 0.9 | 3.5 | 5.1 | 1.9 | 0.3 | 2.2 | 0 | 1.8 | 0 | 0 | 0.5 | 0 | 16.2 |
| 2024 | 217 | 239 | 228 | 168 | 149 | 151 | 144 | 123 | 164 | 147 | 168 | 93 | 1992 |
| 2024 | 0 | 23 | 77 | 70 | 101 | 59 | 31 | 186 | 35 | 0 | 0 | 0 | 582 |
| 2023 | 33 | 10 | 57 | 63 | 60 | 34 | 38 | 26 | 38 | 20 | 25 | 36 | 440 |
| 2023 | 0 | 0 | 0 | 0.6 | 0 | 0 | 5.9 | 5.5 | 5.4 | 0 | 0 | 0 | 17.4 |
| 2023 | 142 | 145 | 111 | 94 | 126 | 138 | 164 | 161 | 152 | 185 | 152 | 179 | 1749 |
| 2023 | 128 | 36 | 24 | 58 | 111 | 0 | 59 | 0 | 0 | 40 | 28 | 0 | 484 |
| 2022 | 80 | 81 | 104 | 63 | 45 | 41 | 34 | 43 | 43 | 31 | 84 | 43 | 692 |
| 2022 | 12.6 | 11.8 | 13.3 | 11.7 | 15.1 | 14.1 | 14.4 | 11.4 | 0 | 5.2 | 8.4 | 4.7 | 122.6 |
| 2022 | 126 | 132 | 115 | 101 | 111 | 133 | 143 | 90 | 51 | 19 | 31 | 60 | 1111 |
| 2022 | 308 | 244 | 335 | 325 | 462 | 369 | 487 | 435 | 127 | 69 | 205 | 205 | 3572 |
| 2021 | 52 | 103 | 92 | 32 | 74 | 93 | 43 | 83 | 62 | 79 | 84 | 46 | 843 |
| 2021 | 0 | 0 | 0 | 0 | 0 | 0 | 1.1 | 12.6 | 8.1 | 15.2 | 6.1 | 5.6 | 48.9 |
| 2021 | 174 | 84 | 133 | 160 | 219 | 226 | 79 | 142 | 147 | 166 | 171 | 173 | 1875 |
| 2021 | 316 | 255 | 427 | 210 | 71 | 0 | 275 | 81 | 41 | 122 | 145 | 202 | 2145 |
| 2020 | 13 | 16 | 10 | 36 | 60 | 33 | 33 | 44 | 65 | 72 | 35 | 25 | 442 |
| 2020 | 0 | 0 | 0 | 0 | 0.7 | 0 | 0 | 0.1 | 0 | 0 | 0 | 0 | 0.9 |
| 2020 | 197 | 234 | 185 | 177 | 178 | 173 | 181 | 176 | 156 | 171 | 172 | 200 | 2201 |
| 2020 | 0 | 0 | 7 | 0 | 29 | 75 | 124 | 54 | 43 | 33 | 15 | 169 | 549 |
| 2019 | 0 | 3 | 0 | 0 | 0 | 2 | 0 | 2 | 0 | 0 | 0 | 24 | 31 |
| 2019 | 0 | 0 | 0 | 0 | 0 | 0 | 2.2 | 0.3 | 0 | 0 | 0 | 0 | 2.5 |
| 2019 | 236 | 260 | 272 | 224 | 224 | 238 | 255 | 258 | 250 | 230 | 205 | 165 | 2816 |
| 2019 | 0 | 0 | 0 | 3 | 4 | 3 | 0 | 6 | 0 | 0 | 2 | 0 | 18 |
| 2018 | 2 | 10 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 16 |
| 2018 | 4.7 | 0.6 | 0 | 0 | 0.5 | 0.8 | 0 | 0 | 0 | 0 | 0.1 | 0 | 6.7 |
| 2018 | 146 | 103 | 182 | 159 | 231 | 249 | 275 | 254 | 190 | 177 | 206 | 211 | 2383 |
| 2018 | 2 | 5 | 18 | 0 | 9 | 13 | 0 | 0 | 2 | 0 | 0 | 0 | 48 |
| 2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4 | 3 | 7 |
| 2017 | 0 | 0 | 0.1 | 0 | 0 | 1.1 | 0 | 0.3 | 0 | 0 | 0.2 | 1.4 | 3.1 |
| 2017 | 196 | 159 | 174 | 171 | 206 | 168 | 198 | 195 | 171 | 204 | 181 | 233 | 2256 |
| 2017 | 0 | 0 | 0 | 6 | 9 | 20 | 0 | 0 | 4 | 8 | 7 | 67 | 121 |
| 2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.2 | 0 | 0 | 0 | 0 | 0.2 |
| 2016 | 169 | 221 | 226 | 161 | 234 | 221 | 223 | 239 | 209 | 218 | 194 | 212 | 2526 |
| 2016 | 0 | 0 | 0 | 6 | 6 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 17 |
| 2015 | 194 | 200 | 244 | 136 | 130 | 162 | 144 | 178 | 186 | 176 | 174 | 180 | 2105 |
| 2015 | 0 | 0 | 9 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 22 |
| 2014 | 2.4 | 0 | 0.8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3.1 |
| 2014 | 136 | 200 | 132 | 205 | 100 | 122 | 105 | 162 | 161 | 123 | 142 | 147 | 1733 |
| 2014 | 0 | 0 | 0 | 13 | 45 | 0 | 18 | 0 | 0 | 0 | 0 | 0 | 76 |
| 2013 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 |
| 2013 | 4.1 | 2.7 | 0.9 | 0 | 1.3 | 1.1 | 0 | 0 | 0 | 0.6 | 1.5 | 0.6 | 12.9 |
| 2013 | 156 | 144 | 151 | 130 | 197 | 133 | 130 | 100 | 131 | 216 | 199 | 124 | 1812 |
| 2013 | 28 | 0 | 30 | 22 | 53 | 0 | 32 | 25 | 20 | 0 | 0 | 0 | 210 |
| 2012 | 18 | 2 | 0 | 0 | 4 | 2 | 0 | 0 | 12 | 0 | 0 | 0 | 37 |
| 2012 | 1.5 | 2.5 | 5.9 | 5.3 | 3.2 | 0.2 | 0 | 7.6 | 0.2 | 0 | 2.2 | 2.4 | 31 |
| 2012 | 7 | 12 | 68 | 118 | 120 | 181 | 252 | 12 | 34 | 138 | 192 | 122 | 1255 |
| 2012 | 27 | 33 | 37 | 21 | 34 | 167 | 107 | 273 | 142 | 65 | 0 | 28 | 936 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 8 | 16 | 26 |
| 2011 | 0 | 0 | 0 | 0 | 1 | 0.6 | 0 | 0 | 1.5 | 2.2 | 0.9 | 1.4 | 7.6 |
| 2011 | 107 | 64 | 95 | 146 | 133 | 127 | 72 | 57 | 48 | 52 | 44 | 25 | 968 |
| 2011 | 17 | 3 | 49 | 70 | 57 | 46 | 63 | 87 | 109 | 85 | 97 | 44 | 726 |
| 2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 18 | 102 | 84 | 204 |
| 2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 16 | 11 | 26 |
| 2009 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 3 | 0 | 0 | 0 | 0 | 8 |
|
Thu 21st Nov
Nov 21
|
Fri 22nd Nov
Nov 22
|
Sat 23rd Nov
Nov 23
|
Sun 24th Nov
Nov 24
|
Mon 25th Nov
Nov 25
|
Tue 26th Nov
Nov 26
|
Wed 27th Nov
Nov 27
|
0mi,
35:00Cross - Strength
Runna Strength workout and core
1) 0mi - 35:00(0/mi) 70/105bpm [INFb/mi] 81cal  Add a comment |
0mi,
20:01 Cross - Stretching
Mobility and Stretch
Mobility 8mins Post run stretch 8mins Core 1) 0mi - 20:01(0/mi) 69/92bpm [INFb/mi] 44cal Add a comment
4.1mi,
36:01Run - Recovery Run
Easy Frankie run 🐕🦺
Snowy and Icy in bits but lovely out 😎 1) 1mi - 9:08(9:08/mi) 125/140bpm [1142b/mi] 107cal 309/450W 2) 1mi - 8:56(8:56/mi) 137/146bpm [1224b/mi] 113cal 298/439W 3) 1mi - 8:48(8:48/mi) 139/151bpm [1222b/mi] 111cal 303/423W 4) 0.63mi - 5:08(8:10/mi) 140/152bpm [1144b/mi] 63cal 293/382W 5) 0.48mi - 4:01(8:20/mi) 145/153bpm [1207b/mi] 54cal 310/436W Add a comment
0mi,
25:01Cross - Yoga
Yoga for Runners #4 in Hereford hotel room
Add a comment |
-
|
1.6mi,
33:01 Walk - General
Walk back from race finish
1) 1mi - 21:56(21:56/mi) 68/83bpm [1491b/mi] 89cal 50/64rpm 2) 0.55mi - 11:05(20:13/mi) 69/73bpm [1395b/mi] 50cal 53/61rpm Add a comment
13.1mi,
1:46:26Run - Race
Benalmedena Half Marathon 🇪🇸
Wanted 1.45 and went through halfway bang on time but knew I wouldn’t hold the pace. Much more hilly than expected and warmed up. Did as well as expected on the day. 11th lady and 5th in Age Group With Wendy, Clare, KB and Sarah. 1) 1mi - 7:48(7:48/mi) 142/163bpm [1107b/mi] 105cal 361/504W 2) 1mi - 7:55(7:55/mi) 158/166bpm [1250b/mi] 116cal 344/465W 3) 1mi - 7:50(7:50/mi) 162/168bpm [1268b/mi] 115cal 337/458W 4) 1mi - 8:01(8:01/mi) 163/166bpm [1306b/mi] 119cal 338/422W 5) 1mi - 8:05(8:05/mi) 164/167bpm [1327b/mi] 121cal 331/422W 6) 1mi - 8:05(8:05/mi) 163/166bpm [1318b/mi] 118cal 319/348W 7) 1mi - 8:09(8:09/mi) 165/169bpm [1345b/mi] 121cal 323/433W 8) 1mi - 8:17(8:17/mi) 164/165bpm [1359b/mi] 123cal 316/350W 9) 1mi - 8:19(8:19/mi) 164/166bpm [1364b/mi] 121cal 310/361W 10) 1mi - 8:18(8:18/mi) 166/169bpm [1378b/mi] 122cal 312/397W 11) 1mi - 8:20(8:20/mi) 169/170bpm [1407b/mi] 123cal 328/502W 12) 1mi - 8:24(8:24/mi) 169/173bpm [1419b/mi] 121cal 315/414W 13) 1mi - 8:08(8:08/mi) 171/176bpm [1391b/mi] 121cal 323/422W 14) 0.1mi - 44(7:18/mi) 160/176bpm [1168b/mi] 9cal 325/391W 15) 0.01mi - 4(7:15/mi) 158/159bpm [1144b/mi] 1cal 367/377W Add a comment
1.1mi,
9:01Run - Warm Up
Warm up before half marathon 🇪🇸
1) 1mi - 8:24(8:24/mi) 130/145bpm [1093b/mi] 103cal 314/413W 2) 0.07mi - 36(8:18/mi) 147/149bpm [1221b/mi] 8cal 350/407W Add a comment |
0mi,
28:01 Cross - Yoga
FIIT Yoga for Runners #3 🇪🇸
Add a comment
0.2mi,
11:01Swim - Open Water
Quick sea swim dip with KB and Clare and Wendy dunking and Sarah paddling 🇪🇸 🌊
1) 0.23mi - 11:01(47:20/mi) 95/114bpm [4497b/mi] 69cal 25/42rpm Add a comment
3.4mi,
1:12:01Walk - General
Walk back from Benalmedena Pueblo with gang 🇪🇸 😎
1) 1mi - 24:31(24:31/mi) 68/103bpm [1667b/mi] 90cal 45/119rpm 2) 1mi - 19:54(19:54/mi) 68/101bpm [1353b/mi] 82cal 58/64rpm 3) 1mi - 19:43(19:43/mi) 70/79bpm [1381b/mi] 86cal 56/64rpm 4) 0.41mi - 7:52(18:59/mi) 70/75bpm [1329b/mi] 37cal 56/69rpm Add a comment
0.3mi,
7:01Walk - General
Short walk to train station 🚂 🇪🇸
1) 0.34mi - 7:01(20:46/mi) 78/100bpm [1619b/mi] 35cal 51/62rpm Add a comment
2.3mi,
44:01Walk - General
Stroll out and back along the promenade with Wendy, KB, Sarah and Clare 🇪🇸
1) 1mi - 20:32(20:32/mi) 68/77bpm [1396b/mi] 63cal 49/62rpm 2) 1mi - 18:33(18:33/mi) 70/77bpm [1298b/mi] 36cal 57/64rpm 3) 0.26mi - 4:56(19:21/mi) 68/72bpm [1316b/mi] 9cal 55/63rpm Add a comment |
0.5mi,
12:00 Walk - General
From bus back to appartment 🇪🇸
1) 0.51mi - 12:00(23:42/mi) 77/107bpm [1824b/mi] 51cal 47/59rpm Add a comment
0mi,
30:01Cross - Core
Spain appartement FIIT Workouts 🇪🇸
Core 1) 0mi - 30:01(0/mi) 75/108bpm [INFb/mi] 83cal Add a comment
0mi,
14:00Cross - Stretching
Post run stretches, waiting for KB and Sarah walking back 🇪🇸
1) 0mi - 14:00(0/mi) 77/125bpm [INFb/mi] 44cal Add a comment
4.5mi,
40:01Run - Easy
Out and back along the promenade just after sunrise 🌅 with Wendy, KB and Sarah 🇪🇸
Legs heavy, as expected 1) 1mi - 9:27(9:27/mi) 111/124bpm [1050b/mi] 100cal 278/316W 2) 1mi - 8:58(8:58/mi) 123/132bpm [1102b/mi] 100cal 280/354W 3) 1mi - 8:56(8:56/mi) 120/127bpm [1072b/mi] 96cal 291/354W 4) 1mi - 8:44(8:44/mi) 132/140bpm [1153b/mi] 104cal 300/356W 5) 0.47mi - 3:56(8:22/mi) 135/139bpm [1130b/mi] 47cal 300/369W Add a comment |
0.3mi,
11:01 Swim - Open Water
Sea swim with Clare 🇪🇸
1) 0.28mi - 10:40(37:34/mi) 91/101bpm [3418b/mi] 60cal 27/35rpm 2) 0.01mi - 20(49:45/mi) 101/102bpm [5025b/mi] 2cal 26/29rpm Add a comment
1.7mi,
17:26Cross - Other
Recording the cable car back down the hill 🤣
1) 1.71mi - 17:26(10:13/mi) 55/66bpm [562b/mi] 22cal Add a comment
0.6mi,
31:00Walk - General
Walking around the viewpoints at the top of the hill afte cablecar up, although too cloudy and zero visibility 🇪🇸 🤣
1) 0.59mi - 31:00(52:09/mi) 74/109bpm [3859b/mi] 92cal 17/80rpm Add a comment
5mi,
44:01Run - Steady-State
Steady solo out and back along the promenade 🇪🇸
Met the RR at the end as they were heading off on their runs/walks 💚 1) 1mi - 8:50(8:50/mi) 123/133bpm [1086b/mi] 102cal 294/354W 2) 1mi - 8:46(8:46/mi) 135/137bpm [1185b/mi] 110cal 299/363W 3) 1mi - 8:38(8:38/mi) 138/140bpm [1192b/mi] 108cal 300/360W 4) 1mi - 8:42(8:42/mi) 140/143bpm [1218b/mi] 110cal 300/372W 5) 1mi - 8:39(8:39/mi) 136/145bpm [1177b/mi] 103cal 300/366W 6) 0.04mi - 25(10:08/mi) 117/119bpm [1186b/mi] 5cal 272/277W Add a comment |
|
Thu 28th Nov
Nov 28
|
Fri 29th Nov
Nov 29
|
Sat 30th Nov
Nov 30
|
Sun 1st Dec
Dec 1
|
Mon 2nd Dec
Dec 2
|
Tue 3rd Dec
Dec 3
|
Wed 4th Dec
Dec 4
|
|
2.3mi,
50:01 Walk - General
Walk back from dinner in Fuengirola Old Town 🇪🇸
1) 1mi - 23:17(23:17/mi) 70/80bpm [1630b/mi] 90cal 50/60rpm 2) 1mi - 20:16(20:16/mi) 74/81bpm [1500b/mi] 92cal 50/65rpm 3) 0.32mi - 6:28(20:31/mi) 74/111bpm [1518b/mi] 28cal 46/61rpm Add a comment
0mi,
34:01Cross - Strength
FIIT Metcon #324 Spanish appartment 🇪🇸
1) 0mi - 34:01(0/mi) 91/130bpm [INFb/mi] 163cal Add a comment
2.8mi,
1:06:01Walk - General
Walk back from coffee shop 🇪🇸
1) 1mi - 26:33(26:33/mi) 69/92bpm [1831b/mi] 103cal 40/59rpm 2) 1mi - 22:15(22:15/mi) 71/84bpm [1579b/mi] 92cal 47/75rpm 3) 0.78mi - 17:13(21:58/mi) 71/84bpm [1560b/mi] 71cal 45/60rpm Add a comment
7.5mi,
1:10:01Run - Easy
Spain Coastal Social Run 🇪🇸
Train to Torremuelle with KB, Sarah and Wendy to meet Steve Rose Run along to Los Alamos where we met Clare. No coffee shops so we got the train back to Torremuelle to meet Dee Rose for coffee and croissants there. Lovely morning, cool for running then the sun came out. 1) 1mi - 9:48(9:48/mi) 106/143bpm [1039b/mi] 97cal 275/443W 2) 1mi - 9:32(9:32/mi) 131/145bpm [1249b/mi] 114cal 296/428W 3) 1mi - 9:15(9:15/mi) 119/135bpm [1100b/mi] 97cal 287/376W 4) 1mi - 9:10(9:10/mi) 128/134bpm [1173b/mi] 106cal 293/348W 5) 1mi - 9:22(9:22/mi) 124/135bpm [1161b/mi] 103cal 288/357W 6) 1mi - 9:16(9:16/mi) 133/138bpm [1232b/mi] 108cal 294/362W 7) 1mi - 9:20(9:20/mi) 132/137bpm [1232b/mi] 107cal 293/362W 8) 0.47mi - 4:19(9:15/mi) 132/139bpm [1220b/mi] 49cal 282/375W Add a comment |
6.1mi,
2:30:01 Walk - Hiking
What did I expect when I followed a ‘Martin Lawrence’ route - We made it back without falling to our deaths, being impaled on fences, savaged by wild dogs or being arrested #winning 🇪🇸
A lot of laughs on our little adventure 1) 1mi - 24:54(24:54/mi) 76/105bpm [1893b/mi] 109cal 43/65rpm 2) 1mi - 23:54(23:54/mi) 75/103bpm [1793b/mi] 106cal 45/61rpm 3) 1mi - 23:04(23:04/mi) 79/109bpm [1823b/mi] 111cal 45/83rpm 4) 1mi - 29:38(29:38/mi) 60/79bpm [1778b/mi] 86cal 35/79rpm 5) 1mi - 25:09(25:09/mi) 60/77bpm [1509b/mi] 85cal 41/98rpm 6) 1mi - 21:57(21:57/mi) 68/101bpm [1492b/mi] 91cal 45/112rpm 7) 0.08mi - 1:23(16:48/mi) 68/71bpm [1143b/mi] 7cal 60/65rpm Add a comment
0mi,
12:01Cross - Stretching
Post Run Stretch 🏖️ 🇪🇸
1) 0mi - 12:01(0/mi) 72/141bpm [INFb/mi] 31cal Add a comment
3.2mi,
32:00Run - Recovery Run
Relaxed out and back to Carvajal with Clare and Wendy 🇪🇸
1) 1mi - 10:48(10:48/mi) 106/114bpm [1145b/mi] 103cal 247/367W 2) 1mi - 10:04(10:04/mi) 110/133bpm [1108b/mi] 98cal 258/383W 3) 1mi - 9:35(9:35/mi) 122/128bpm [1168b/mi] 106cal 273/349W 4) 0.16mi - 1:33(9:33/mi) 102/117bpm [975b/mi] 13cal 269/331W Add a comment |
0mi,
10:01 Cross - Stretching
Post run walk and stretch 🇪🇸
1) 0mi - 10:01(0/mi) 82/123bpm [INFb/mi] 37cal Add a comment
3.2mi,
24:54Run - parkrun
Torreblanca ‘Not parkrun’ 🇪🇸 before heading home ✈️
With KB, Wendy, Clare and Sarah Progressive paced, hanging on to KB’s coat tails! 1) 1mi - 8:14(8:14/mi) 127/142bpm [1045b/mi] 100cal 315/364W 2) 1mi - 7:54(7:54/mi) 146/153bpm [1153b/mi] 111cal 329/382W 3) 1mi - 7:22(7:22/mi) 159/165bpm [1172b/mi] 110cal 355/384W 4) 0.21mi - 1:24(6:49/mi) 165/167bpm [1125b/mi] 22cal 374/394W Add a comment |
0mi,
16:00 Cross - Stretching
Post run stretch, whilst waiting to get in the shower!
1) 0mi - 16:00(0/mi) 61/80bpm [INFb/mi] 26cal Add a comment
4.3mi,
40:00Run - Steady-State
RR U18’s Session with Alexa 💚 and Frankie 🐕🦺
Started raining as soon as we got out of the car. Warm up loop 2 easy, 4 effort x 4 Out and back up and around Beacon Hill. 1) 1mi - 9:31(9:31/mi) 122/141bpm [1160b/mi] 110cal 296/471W 2) 0.04mi - 25(10:16/mi) 114/128bpm [1169b/mi] 5cal 288/330W 3) 0.2mi - 2:02(10:09/mi) 101/120bpm [1026b/mi] 19cal 348/464W 4) 0.46mi - 4:02(8:51/mi) 131/151bpm [1160b/mi] 53cal 371/495W 5) 0.2mi - 2:08(10:25/mi) 133/144bpm [1386b/mi] 27cal 269/414W 6) 0.48mi - 3:55(8:09/mi) 127/134bpm [1034b/mi] 48cal 293/376W 7) 0.35mi - 4:01(11:32/mi) 122/132bpm [1406b/mi] 43cal 286/508W 8) 0.2mi - 2:06(10:30/mi) 138/144bpm [1448b/mi] 27cal 280/412W 9) 0.54mi - 4:05(7:37/mi) 144/147bpm [1096b/mi] 58cal 323/492W 10) 0.87mi - 7:46(8:55/mi) 136/151bpm [1212b/mi] 99cal 302/466W Add a comment
0mi,
1:00:01Cross - Other
1) 0mi - 1:00:01(0/mi) 82/152bpm [INFb/mi] 228cal
Add a comment |
2.6mi,
50:01 Walk - General
1) 1mi - 19:38(19:38/mi) 72/93bpm [1413b/mi] 98cal 54/64rpm
2) 1mi - 18:42(18:42/mi) 70/82bpm [1309b/mi] 97cal 57/64rpm 3) 0.57mi - 11:41(20:35/mi) 64/75bpm [1317b/mi] 50cal 53/63rpm Add a comment
0mi,
30:00Cross - Yoga
FIIT Mobility #13
Add a comment
6.6mi,
1:01:01Run - Easy
RR Monday Social Run with Frankie 🐕🦺💚
Pre run loop for 🐕🦺 💩 Club run Post run loop to round up 1) 1mi - 9:00(9:00/mi) 106/127bpm [954b/mi] 93cal 293/514W 2) 1mi - 9:46(9:46/mi) 114/125bpm [1114b/mi] 106cal 276/410W 3) 1mi - 9:08(9:08/mi) 123/135bpm [1124b/mi] 107cal 301/390W 4) 1mi - 9:36(9:36/mi) 127/145bpm [1220b/mi] 110cal 284/414W 5) 1mi - 9:38(9:38/mi) 124/140bpm [1194b/mi] 110cal 285/411W 6) 1mi - 9:00(9:00/mi) 133/140bpm [1196b/mi] 110cal 291/396W 7) 0.55mi - 4:51(8:45/mi) 140/145bpm [1225b/mi] 62cal 310/453W Add a comment |
0mi,
12:00 Cross - Stretching
Post run warm down stretch - 3MX
1) 0mi - 12:00(0/mi) 82/122bpm [INFb/mi] 47cal Add a comment
4.1mi,
35:01Run - Intervals
Early Run from 3MX
12min warm up 10 x MOMO Warm down Chilly morning 1) 1mi - 8:51(8:51/mi) 117/146bpm [1036b/mi] 104cal 325/479W 2) 0.35mi - 3:09(9:03/mi) 146/152bpm [1320b/mi] 44cal 346/460W 3) 0.14mi - 1:01(7:28/mi) 137/144bpm [1024b/mi] 14cal 328/359W 4) 0.12mi - 1:02(8:58/mi) 138/146bpm [1238b/mi] 14cal 290/336W 5) 0.13mi - 1:01(7:36/mi) 137/146bpm [1041b/mi] 14cal 333/351W 6) 0.1mi - 54(9:07/mi) 137/146bpm [1250b/mi] 12cal 261/347W 7) 0.14mi - 1:02(7:21/mi) 131/141bpm [963b/mi] 13cal 321/356W 8) 0.11mi - 1:00(9:02/mi) 140/144bpm [1265b/mi] 14cal 310/351W 9) 0.14mi - 1:01(7:16/mi) 142/150bpm [1033b/mi] 15cal 339/389W 10) 0.1mi - 59(9:27/mi) 145/152bpm [1370b/mi] 14cal 295/338W 11) 0.13mi - 1:01(7:33/mi) 142/149bpm [1071b/mi] 14cal 331/360W 12) 0.1mi - 59(9:41/mi) 147/152bpm [1423b/mi] 14cal 297/351W 13) 0.14mi - 1:01(7:28/mi) 146/153bpm [1091b/mi] 15cal 347/377W 14) 0.11mi - 59(9:20/mi) 150/154bpm [1400b/mi] 15cal 315/343W 15) 0.14mi - 1:02(7:22/mi) 151/155bpm [1113b/mi] 15cal 360/401W 16) 0.11mi - 58(9:01/mi) 153/157bpm [1380b/mi] 14cal 319/346W 17) 0.14mi - 1:03(7:27/mi) 154/162bpm [1147b/mi] 16cal 382/448W 18) 0.1mi - 58(9:26/mi) 160/164bpm [1509b/mi] 15cal 341/435W 19) 0.12mi - 1:01(8:18/mi) 160/167bpm [1327b/mi] 16cal 422/501W 20) 0.11mi - 58(9:04/mi) 152/167bpm [1377b/mi] 13cal 257/451W 21) 0.14mi - 1:02(7:15/mi) 149/160bpm [1081b/mi] 15cal 373/437W 22) 0.1mi - 58(9:25/mi) 159/164bpm [1496b/mi] 14cal 313/460W 23) 0.36mi - 3:00(8:15/mi) 150/155bpm [1239b/mi] 43cal 324/366W Add a comment |
0mi,
30:01 Cross - Strength
Runna Strength Session
Legs a bit tired after interval run. 1) 0mi - 30:01(0/mi) 91/165bpm [INFb/mi] 147cal Add a comment
7.1mi,
1:00:01Run - Intervals
RR Wednesday Intervals 💚
Ran there - Furzton Short warm up then drills 4 x 3mins, 90s jog recovery 3 x 2mins, 60s walk/jog recovery 2 x 1min, 30s walk/jog recovery Warm down back to where Rob had dropped the car. Enjoyed that 👍 1) 1mi - 8:38(8:38/mi) 119/126bpm [1027b/mi] 102cal 311/414W 2) 1mi - 8:26(8:26/mi) 125/142bpm [1053b/mi] 101cal 311/413W 3) 0.45mi - 4:11(9:19/mi) 110/148bpm [1024b/mi] 43cal 281/400W 4) 0.4mi - 3:00(7:33/mi) 139/161bpm [1050b/mi] 42cal 376/421W 5) 0.14mi - 1:30(10:25/mi) 158/161bpm [1647b/mi] 21cal 275/357W 6) 0.41mi - 3:00(7:23/mi) 157/160bpm [1160b/mi] 47cal 349/382W 7) 0.14mi - 1:28(10:17/mi) 153/160bpm [1573b/mi] 20cal 279/352W 8) 0.41mi - 3:02(7:30/mi) 155/160bpm [1161b/mi] 47cal 376/423W 9) 0.13mi - 1:28(10:54/mi) 156/160bpm [1699b/mi] 20cal 249/419W 10) 0.42mi - 3:03(7:18/mi) 159/165bpm [1160b/mi] 47cal 354/387W 11) 0.12mi - 1:26(11:31/mi) 157/165bpm [1808b/mi] 19cal 223/387W 12) 0.28mi - 2:02(7:17/mi) 157/160bpm [1143b/mi] 32cal 384/432W 13) 0.07mi - 59(13:02/mi) 159/162bpm [2073b/mi] 14cal 217/406W 14) 0.28mi - 2:02(7:19/mi) 155/166bpm [1134b/mi] 30cal 383/440W 15) 0.08mi - 1:00(13:15/mi) 160/165bpm [2119b/mi] 14cal 201/378W 16) 0.29mi - 2:00(6:52/mi) 161/166bpm [1105b/mi] 31cal 362/423W 17) 0.06mi - 59(17:35/mi) 159/167bpm [2795b/mi] 13cal 159/383W 18) 0.16mi - 1:02(6:34/mi) 142/150bpm [933b/mi] 15cal 374/457W 19) 0.03mi - 28(17:19/mi) 150/153bpm [2599b/mi] 5cal 183/470W 20) 0.16mi - 1:01(6:32/mi) 156/158bpm [1020b/mi] 15cal 423/501W 21) 1mi - 9:00(9:00/mi) 141/157bpm [1269b/mi] 113cal 310/477W 22) 0.03mi - 17(8:55/mi) 147/149bpm [1312b/mi] 4cal 285/313W Add a comment |
|
Thu 5th Dec
Dec 5
|
Fri 6th Dec
Dec 6
|
Sat 7th Dec
Dec 7
|
Sun 8th Dec
Dec 8
|
Mon 9th Dec
Dec 9
|
Tue 10th Dec
Dec 10
|
Wed 11th Dec
Dec 11
|
|
0mi,
45:00 Cross - Strength
Runna Strength Session - Total Body
Straight after getting in from work. 1) 0mi - 45:00(0/mi) 81/145bpm [INFb/mi] 161cal Add a comment |
0mi,
15:00 Cross - Stretching
Post Run warm down and stretch at 3MX
1) 0mi - 15:00(0/mi) 92/164bpm [INFb/mi] 81cal Add a comment
4.5mi,
38:01Run - Easy
Easy run from 3MX which turned unintentionally progressive.
Quite enjoyed it, no plan, just ran. 1) 1mi - 9:03(9:03/mi) 108/123bpm [977b/mi] 98cal 313/484W 2) 1mi - 8:43(8:43/mi) 134/147bpm [1168b/mi] 113cal 311/385W 3) 1mi - 8:33(8:33/mi) 143/153bpm [1224b/mi] 117cal 338/460W 4) 1mi - 8:08(8:08/mi) 141/151bpm [1146b/mi] 107cal 326/400W 5) 0.45mi - 3:34(7:58/mi) 149/153bpm [1186b/mi] 52cal 349/412W Add a comment |
0mi,
20:01 Cross - Stretching
Post run stretch with Alexa and an interfering Frankie 🐕🦺
1) 0mi - 20:01(0/mi) 63/93bpm [INFb/mi] 36cal Add a comment
3.1mi,
29:52Run - parkrun
Bury Field parkrun with Alexa and Frankie 🐕🦺
Super windy and wet underfoot. A great run by Alexa going under 30mins Alternative 2 lap course 1) 1mi - 9:22(9:22/mi) 129/143bpm [1209b/mi] 114cal 310/492W 2) 1mi - 9:43(9:43/mi) 140/148bpm [1360b/mi] 123cal 293/478W 3) 1mi - 9:50(9:50/mi) 136/151bpm [1338b/mi] 122cal 282/446W 4) 0.12mi - 57(8:07/mi) 146/148bpm [1185b/mi] 14cal 297/318W Add a comment
0.8mi,
8:01Run - Warm Up
Warm up with Alexa and Frankie before Bury Field parkrun 🐕🦺
1) 0.79mi - 8:01(10:05/mi) 111/132bpm [1120b/mi] 81cal 272/402W Add a comment |
0.7mi,
14:00 Walk - General
Very cold walk back from Winter Half with Wendy 🥶
1) 0.66mi - 14:00(21:22/mi) 81/90bpm [1731b/mi] 63cal 56/67rpm Add a comment
13.1mi,
1:44:13Run - Race
MK Winter Half - 1.43.55
In storm Darrah, not as windy as I thought it might be but bloody freezing. Went as well as to be expected, wanted sub 1.45 ✅ Started in wave 1, so after initial congestion, had loads of space. Took a gel at mile 9, did a negative split. 1) 1mi - 8:09(8:09/mi) 133/147bpm [1083b/mi] 108cal 364/555W 2) 1mi - 8:06(8:06/mi) 149/154bpm [1207b/mi] 119cal 372/482W 3) 1mi - 8:05(8:05/mi) 152/157bpm [1230b/mi] 119cal 359/477W 4) 1mi - 8:02(8:02/mi) 153/157bpm [1228b/mi] 118cal 327/397W 5) 1mi - 7:55(7:55/mi) 153/160bpm [1211b/mi] 114cal 330/430W 6) 1mi - 8:00(8:00/mi) 151/157bpm [1207b/mi] 114cal 328/398W 7) 1mi - 7:52(7:52/mi) 153/157bpm [1205b/mi] 113cal 331/463W 8) 1mi - 8:02(8:02/mi) 156/160bpm [1253b/mi] 119cal 331/416W 9) 1mi - 7:59(7:59/mi) 158/161bpm [1262b/mi] 118cal 329/451W 10) 1mi - 8:10(8:10/mi) 163/167bpm [1330b/mi] 122cal 374/531W 11) 1mi - 7:40(7:40/mi) 160/166bpm [1227b/mi] 109cal 335/488W 12) 1mi - 7:55(7:55/mi) 163/166bpm [1292b/mi] 121cal 382/488W 13) 1mi - 7:33(7:33/mi) 168/171bpm [1268b/mi] 118cal 384/520W 14) 0.11mi - 45(6:56/mi) 159/172bpm [1102b/mi] 11cal 380/421W Add a comment
1mi,
9:01Run - Warm Up
Warm up before Winter Half.
Bloody freezing, trying to keep warm 🥶 1) 1mi - 8:48(8:48/mi) 113/133bpm [994b/mi] 99cal 320/419W 2) 0.01mi - 13(16:13/mi) 129/129bpm [2093b/mi] 2cal 271/323W Add a comment
0.7mi,
13:05Walk - General
Walk to MK Winter Half with Wendy
1) 0.69mi - 13:05(18:59/mi) 75/90bpm [1424b/mi] 65cal 60/65rpm Add a comment |
7mi,
1:04:01 Run - Easy
RR Monday Social Run with Frankie 🐕🦺💚
Cold and a little rain. Little Frankie loop pre run. Legs a bit stiff to start with. 1) 1mi - 9:07(9:07/mi) 115/134bpm [1049b/mi] 100cal 302/399W 2) 1mi - 9:27(9:27/mi) 100/129bpm [945b/mi] 97cal 295/395W 3) 1mi - 8:59(8:59/mi) 133/143bpm [1195b/mi] 114cal 308/414W 4) 1mi - 9:11(9:11/mi) 126/140bpm [1156b/mi] 108cal 313/417W 5) 1mi - 9:20(9:20/mi) 120/140bpm [1120b/mi] 107cal 303/448W 6) 1mi - 9:10(9:10/mi) 132/148bpm [1210b/mi] 115cal 316/465W 7) 1mi - 8:41(8:41/mi) 139/147bpm [1206b/mi] 113cal 318/416W 8) 0.01mi - 7(8:50/mi) 146/147bpm [1290b/mi] 2cal 301/310W Add a comment
0mi,
12:02Cross - Stretching
FIIT Morning Mobility #15
1) 0mi - 12:02(0/mi) 69/122bpm [INFb/mi] 29cal Add a comment |
0.2mi,
2:31 Run - Warm Down
Very un
1) 0.23mi - 2:31(10:43/mi) 97/118bpm [1039b/mi] 23cal 273/444W Add a comment
2.5mi,
21:50Run - Race Pace
Keyhole Kanter with Alexa - First time doing it, we finished 5th and 6th. Strong run by Alexa.
First time doing the handicap run. Quite enjoyable when you’re not flogging yourself. Alexa only had to use our ‘safe’ word to tell me to shut up towards the end 🙌 1) 1mi - 8:53(8:53/mi) 126/148bpm [1120b/mi] 111cal 314/497W 2) 1mi - 8:37(8:37/mi) 142/157bpm [1222b/mi] 118cal 323/478W 3) 0.53mi - 4:20(8:10/mi) 148/159bpm [1209b/mi] 61cal 339/479W Add a comment
1.6mi,
15:01Run - Warm Up
Warm up and reccy lap of Keyhole Kanter with Alexa, Jane, Andrew and Elsa.
1) 1mi - 9:25(9:25/mi) 117/141bpm [1102b/mi] 103cal 285/468W 2) 0.61mi - 5:35(9:14/mi) 118/142bpm [1089b/mi] 61cal 302/423W Add a comment
0mi,
1:00:03Cross - Strength
Runna Strength - Total Endurance Workout
SL RDL and staggered hip thrusts are going to make my butt sore tomorrow! Longer session that normal. 1) 0mi - 1:00:03(0/mi) 71/113bpm [INFb/mi] 139cal Add a comment
2.1mi,
41:00Walk - Dog Walking
Frankie Walk with Rob
1) 1mi - 19:58(19:58/mi) 74/95bpm [1477b/mi] 98cal 53/64rpm 2) 1mi - 19:44(19:44/mi) 71/88bpm [1401b/mi] 91cal 54/62rpm 3) 0.07mi - 1:18(19:26/mi) 70/74bpm [1361b/mi] 6cal 54/65rpm Add a comment |
6.2mi,
53:01 Run - Intervals
RR Intervals 💚
Warm up then drills 5 x 2mins, 1min recovery 4mins, 2mins recovery 5 x 1min, 45s recovery Warm down Rounded up to 10k which I didn’t really have time for! 1) 1mi - 8:35(8:35/mi) 107/122bpm [919b/mi] 91cal 303/437W 2) 0.33mi - 3:28(10:39/mi) 102/139bpm [1086b/mi] 33cal 262/413W 3) 0.28mi - 2:02(7:16/mi) 108/121bpm [784b/mi] 25cal 405/523W 4) 0.09mi - 58(10:46/mi) 120/122bpm [1293b/mi] 10cal 276/414W 5) 0.29mi - 2:03(7:01/mi) 127/134bpm [891b/mi] 28cal 387/504W 6) 0.1mi - 1:01(10:23/mi) 134/136bpm [1392b/mi] 13cal 282/437W 7) 0.28mi - 2:01(7:05/mi) 134/135bpm [950b/mi] 28cal 392/469W 8) 0.09mi - 58(10:57/mi) 143/149bpm [1566b/mi] 12cal 283/387W 9) 0.29mi - 2:00(7:00/mi) 151/155bpm [1057b/mi] 30cal 390/466W 10) 0.09mi - 59(10:41/mi) 152/156bpm [1624b/mi] 13cal 268/441W 11) 0.29mi - 2:01(7:02/mi) 147/149bpm [1033b/mi] 30cal 389/442W 12) 0.09mi - 59(11:05/mi) 146/148bpm [1618b/mi] 13cal 270/360W 13) 0.55mi - 4:01(7:18/mi) 153/162bpm [1117b/mi] 61cal 370/454W 14) 0.19mi - 1:59(10:41/mi) 149/162bpm [1592b/mi] 26cal 264/398W 15) 0.14mi - 1:01(7:07/mi) 146/154bpm [1039b/mi] 15cal 427/508W 16) 0.05mi - 46(14:03/mi) 155/163bpm [2177b/mi] 10cal 184/432W 17) 0.15mi - 1:01(6:48/mi) 150/159bpm [1021b/mi] 15cal 381/485W 18) 0.05mi - 43(13:27/mi) 158/162bpm [2125b/mi] 10cal 174/401W 19) 0.15mi - 1:01(6:44/mi) 154/163bpm [1036b/mi] 15cal 403/516W 20) 0.05mi - 44(13:46/mi) 158/164bpm [2175b/mi] 10cal 221/463W 21) 0.16mi - 1:02(6:37/mi) 144/149bpm [952b/mi] 14cal 378/456W 22) 0.05mi - 44(15:29/mi) 152/161bpm [2354b/mi] 9cal 174/406W 23) 0.15mi - 1:01(6:38/mi) 150/158bpm [994b/mi] 15cal 384/443W 24) 0.1mi - 1:00(10:07/mi) 155/163bpm [1567b/mi] 14cal 287/403W 25) 1mi - 8:55(8:55/mi) 147/153bpm [1311b/mi] 119cal 312/378W 26) 0.24mi - 1:59(8:20/mi) 151/152bpm [1259b/mi] 28cal 329/355W Add a comment
1.4mi,
24:01Walk - Dog Walking
Quick Frankie Walk 🐕🦺
1) 1mi - 17:04(17:04/mi) 80/97bpm [1366b/mi] 97cal 61/65rpm 2) 0.41mi - 6:56(16:47/mi) 82/98bpm [1377b/mi] 41cal 60/66rpm Add a comment |
|
Thu 12th Dec
Dec 12
|
Fri 13th Dec
Dec 13
|
Sat 14th Dec
Dec 14
|
Sun 15th Dec
Dec 15
|
Mon 16th Dec
Dec 16
|
Tue 17th Dec
Dec 17
|
Wed 18th Dec
Dec 18
|
|
0mi,
50:00 Cross - Strength
Runna Strength workout
Legs and core endurance 1) 0mi - 50:00(0/mi) 84/140bpm [INFb/mi] 199cal Add a comment |
0mi,
30:01 Cross - Stretching
FIIT workouts
Core #23 Post Run Stretch #11 Extra bit of triceps and stretch 1) 0mi - 30:01(0/mi) 68/129bpm [INFb/mi] 69cal Add a comment
10.1mi,
1:25:01Run - Medium Long Run
RR Friday Club Run 💚
Legs a bit heavy but actually went better than I thought it would. Ran out to run along the ridge bordering M1 1) 1mi - 8:48(8:48/mi) 120/146bpm [1055b/mi] 106cal 323/498W 2) 1mi - 8:28(8:28/mi) 138/147bpm [1169b/mi] 113cal 312/405W 3) 1mi - 8:18(8:18/mi) 148/154bpm [1227b/mi] 117cal 329/417W 4) 1mi - 8:21(8:21/mi) 151/156bpm [1262b/mi] 120cal 323/387W 5) 1mi - 8:37(8:37/mi) 150/155bpm [1292b/mi] 121cal 322/393W 6) 1mi - 8:33(8:33/mi) 149/159bpm [1274b/mi] 115cal 319/415W 7) 1mi - 8:30(8:30/mi) 145/153bpm [1232b/mi] 117cal 310/368W 8) 1mi - 8:25(8:25/mi) 149/156bpm [1255b/mi] 115cal 312/359W 9) 1mi - 8:16(8:16/mi) 147/155bpm [1215b/mi] 114cal 317/412W 10) 1mi - 8:19(8:19/mi) 155/159bpm [1288b/mi] 120cal 322/405W 11) 0.05mi - 27(8:16/mi) 135/143bpm [1116b/mi] 5cal 375/438W Add a comment
1.2mi,
20:01Walk - Dog Walking
Quick Frankie Walk 🐕🦺
1) 1mi - 17:01(17:01/mi) 85/96bpm [1447b/mi] 99cal 60/67rpm 2) 0.19mi - 2:59(15:51/mi) 92/104bpm [1458b/mi] 17cal 64/67rpm Add a comment |
0mi,
54:00 Cross - Strength
Runna Strength Session - Lower Body Supersets
1) 0mi - 54:00(0/mi) 91/132bpm [INFb/mi] 251cal Add a comment
3.3mi,
30:03Run - Strides
Post work Frankie Run 🐕🦺
Easy 16 min warm up 5 x 20-25s sprint strides Warm down back home 1) 1mi - 9:02(9:02/mi) 127/150bpm [1147b/mi] 111cal 326/426W 2) 0.79mi - 6:59(8:51/mi) 138/152bpm [1221b/mi] 91cal 313/425W 3) 0.07mi - 24(6:04/mi) 119/121bpm [723b/mi] 5cal 446/574W 4) 0.08mi - 1:00(12:35/mi) 124/143bpm [1561b/mi] 10cal 208/489W 5) 0.07mi - 25(6:00/mi) 127/133bpm [762b/mi] 6cal 424/490W 6) 0.08mi - 1:00(12:37/mi) 134/145bpm [1690b/mi] 11cal 136/443W 7) 0.07mi - 25(6:03/mi) 125/129bpm [755b/mi] 5cal 458/546W 8) 0.07mi - 1:00(14:24/mi) 134/147bpm [1931b/mi] 11cal 166/518W 9) 0.07mi - 25(5:43/mi) 127/130bpm [727b/mi] 5cal 422/497W 10) 0.07mi - 1:01(14:03/mi) 140/154bpm [1966b/mi] 12cal 135/475W 11) 0.08mi - 26(5:39/mi) 145/154bpm [819b/mi] 6cal 401/534W 12) 0.06mi - 52(14:45/mi) 149/158bpm [2197b/mi] 12cal 182/427W 13) 0.07mi - 23(5:40/mi) 127/129bpm [719b/mi] 4cal 385/532W 14) 0.77mi - 6:40(8:41/mi) 137/152bpm [1189b/mi] 82cal 302/441W Add a comment |
0.7mi,
14:00 Walk - General
Back to Cissell’s car after RR U18’s meal at TGI’s
Thought we’d parked closer 🤣 1) 0.69mi - 14:00(20:17/mi) 79/105bpm [1602b/mi] 65cal 52/60rpm Add a comment
5mi,
43:01Run - Steady-State
RR U18’s Session with Frankie 🐕🦺💚
Warm up 3 X 3min effort, 2min easy, 4min effort, 1min easy Short warm down 1) 1mi - 9:27(9:27/mi) 114/133bpm [1077b/mi] 103cal 300/440W 2) 0.23mi - 2:00(8:47/mi) 129/137bpm [1132b/mi] 26cal 323/476W 3) 0.42mi - 3:15(7:46/mi) 128/147bpm [993b/mi] 40cal 336/427W 4) 0.16mi - 1:48(10:58/mi) 127/147bpm [1392b/mi] 20cal 267/336W 5) 0.52mi - 4:06(7:52/mi) 141/154bpm [1109b/mi] 58cal 351/396W 6) 0.05mi - 36(10:56/mi) 145/154bpm [1585b/mi] 9cal 275/346W 7) 0.39mi - 3:04(7:56/mi) 135/154bpm [1070b/mi] 39cal 336/451W 8) 0.19mi - 1:45(9:06/mi) 137/153bpm [1247b/mi] 22cal 288/322W 9) 0.52mi - 4:01(7:40/mi) 150/163bpm [1150b/mi] 59cal 356/507W 10) 0.09mi - 50(9:16/mi) 145/162bpm [1345b/mi] 11cal 283/375W 11) 0.42mi - 3:21(7:55/mi) 139/156bpm [1101b/mi] 44cal 328/382W 12) 0.18mi - 1:46(9:45/mi) 146/156bpm [1424b/mi] 24cal 291/330W 13) 0.51mi - 4:04(7:55/mi) 157/163bpm [1242b/mi] 61cal 349/421W 14) 0.34mi - 2:57(8:48/mi) 141/162bpm [1241b/mi] 38cal 311/346W Add a comment
0mi,
30:03Cross - Yoga
FIIT Yoga for Runners #2
Add a comment |
2mi,
43:01 Walk - Dog Walking
Frankie walk with Lucy whilst Alexa was swimming 🐕🦺
1) 1mi - 21:36(21:36/mi) 82/101bpm [1772b/mi] 96cal 52/79rpm 2) 1mi - 21:03(21:03/mi) 73/99bpm [1537b/mi] 96cal 52/71rpm 3) 0.01mi - 21(30:22/mi) 70/74bpm [2125b/mi] 2cal 37/59rpm Add a comment
6.5mi,
1:00:01Run - Easy
RR Monday Social Run with Frankie 🐕🦺💚
Nice and easy today. Little loop pre run for Frankie 💩 1) 1mi - 9:00(9:00/mi) 116/136bpm [1044b/mi] 98cal 291/466W 2) 1mi - 9:39(9:39/mi) 123/132bpm [1187b/mi] 112cal 282/356W 3) 1mi - 9:30(9:30/mi) 127/136bpm [1206b/mi] 111cal 279/388W 4) 1mi - 9:06(9:06/mi) 127/147bpm [1155b/mi] 110cal 296/403W 5) 1mi - 9:10(9:10/mi) 137/146bpm [1256b/mi] 116cal 298/517W 6) 1mi - 9:30(9:30/mi) 129/142bpm [1227b/mi] 108cal 296/399W 7) 0.48mi - 4:07(8:31/mi) 140/146bpm [1192b/mi] 55cal 319/367W Add a comment |
5.5mi,
47:01 Run - Steady-State
Run with Jane (and Frankie 🐕🦺) whilst Alexa was running with Elsa
Felt like We were going faster than that 😂 1) 1mi - 9:10(9:10/mi) 118/136bpm [1082b/mi] 105cal 305/402W 2) 1mi - 8:35(8:35/mi) 146/151bpm [1254b/mi] 118cal 342/385W 3) 1mi - 8:35(8:35/mi) 153/160bpm [1313b/mi] 125cal 336/424W 4) 1mi - 8:24(8:24/mi) 156/162bpm [1310b/mi] 122cal 314/378W 5) 1mi - 8:24(8:24/mi) 159/161bpm [1336b/mi] 122cal 315/413W 6) 0.45mi - 3:52(8:36/mi) 156/162bpm [1342b/mi] 55cal 323/394W Add a comment
0mi,
45:04Cross - Strength
Strength Training
Mobility warm up Strength running BB Squats 3 x 8 Press 3 x 8 BB DL 3 x 10 Core exercises in between FIIT Strength for runners #12 Extra stretches and core 1) 0mi - 45:04(0/mi) 82/142bpm [INFb/mi] 164cal Add a comment |
-
|