quimby

Last on at 1pm, 19th Dec 2024

F55 Staffordshire

Silver (70)

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Races
83
Miles
5038
Miles
21
Miles
1185
Miles
7701
WAVA
74.47%
10M
35:14
100m
23
Mile
7:59
5k
23:41
5M
40:11
10k
50:29
10M
1:26:10
Half
1:53:57
400m
9:50

About Me
Small black mammal. Origin unknown. Fears hills. Show More...

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Recent Blogs
April Treasure Hunt	May 2021
Random Acts of Kindness	Dec 2016
Sprouts	Dec 2016
Fetch Fez Run	Jan 2010
.	Jan 2010

My parkrun
Hanley parkrun

Recent Training
19th Dec	General	0.6mi	15:31
19th Dec	General	8.2mi	1:23:28
18th Dec	General	3.6mi	1:03:13
18th Dec	General	0.5mi	12:11
18th Dec	General	0.7mi	15:26

Planned Races
Alsager 5	2nd Feb

12 Month Benchmarks	Run
Mile	7:15
5k	23:29
5mi	39:19
10k	50:32
10mi	1:36:00
Half	2:24:11

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1200 Walk 1000

Recent Threads
100 miles a month in 2024
Electric car anyone?
Things I found on Rightmove
70% WAVA
Garmin
Menopause and running

Followers (16)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2003	2004	2005	2008	2009	2010	2011	2021	2022	2023	2024	PB	WB
100m	1				23 47.20								23 6:10/mi	47.20
1mi	2				7:59 53.98	8:09 53.15							7:59 7:59/mi	53.98
5km	17	29:00 51.01	26:02 56.96					37:01 41.39	32:23 52.63	33:25 51.00	25:46 67.66	23:41 74.47	23:41 7:37/mi	74.47
4mi	3		35:54 53.41		41:45 46.94								35:54 8:58/mi	53.41
5mi	14		42:43 56.45	42:32 56.90	45:57 53.40	55:54 44.14				55:12 50.43		40:11 70.90	40:11 8:02/mi	70.90
9km	1				1:19:00 34.86								1:19:00 14:08/mi	34.86
10km	24	1:01:58 48.48	50:34 59.85		56:56 53.93	1:08:33 45.05	1:00:19 51.52			1:03:59 55.13	54:27 64.78	50:29 70.71	50:29 8:07/mi	70.71
7mi	3				1:07:28 51.55								1:07:28 9:38/mi	51.55
15km	2											1:26:11 63.58	1:26:11 9:15/mi	63.58
10mi	3		1:26:10 57.72		1:36:43 52.16								1:26:10 8:37/mi	57.72
13.1mi	6		1:53:57 57.33	2:01:42 53.68	2:14:37 49.20	2:14:30 49.53					1:55:29 67.14		1:53:57 8:42/mi	67.14

Date	Planned Races			Distance
2 Feb	Alsager 5 Confirmed			5mi
2024		Result	WAVA	Distance
14 Dec	The Wammy parkrun PB	23:41	74.47	5km
2 Nov	Isabel Trail parkrun	23:57	73.64	5km
21 Sep	Isabel Trail parkrun	24:34	70.97	5km
18 Aug	Birchwood 10k	52:19	68.23	10km
6 Jul	Hanley parkrun	24:36	70.87	5km
23 Jun	Stone St Michael's 10k PB	50:29	70.71	10km
9 Jun	Meerbrook 15k PB	1:26:11	63.58	15km
12 May	Alderley Edge Bypass 10k	51:59	68.67	10km
16 Mar	Hanley parkrun	24:51	70.16	5km
4 Feb	Alsager 5 PB	40:11	70.90	5mi
13 Jan	Exeter Riverside parkrun	25:43	67.79	5km
2023		Result	WAVA	Distance
27 Dec	Wheaton Aston 10km			10km
19 Nov	Tatton Half Marathon SB	1:55:29	67.14	13.1mi
7 Oct	Hanley parkrun SB	25:46	67.66	5km
27 Aug	Spitfire 10k SB	54:27	64.78	10km
15 Jul	Hanley parkrun	27:27	62.79	5km
25 Jun	Stone St Michael's 10k	58:44	60.05	10km
2022		Result	WAVA	Distance
27 Dec	Wheaton Aston 10K			10km
29 Oct	Delamere Petzl Night Runner	1:12:50	48.43	10km
25 Sep	Stafford 10k SB	1:03:59	55.13	10km
18 Jun	Alderford Sprint Triathlon Relay - Run Leg SB	33:25	51.00	5km
6 Feb	Alsager 5 SB	55:12	50.43	5mi
2021		Result	WAVA	Distance
9 Oct	Hanley parkrun SB	32:23	52.63	5km
2 Oct	The Doctor K Cup			5km
2 Apr	Fetcheveryone Castle Challenge			600mi
2014		Result	WAVA	Distance
31 Dec	Festive Fetch Five			5mi
14 Sep	Lichfield 10K			10km
2013		Result	WAVA	Distance
12 May	Market Drayton 10k			10km
2011		Result	WAVA	Distance
11 Sep	Robin Hood Half Marathon			13.1mi
25 Aug	Dave Clarke 5k SB	37:01	41.39	5km
2010		Result	WAVA	Distance
27 Jun	Stone St Michael's 10k	1:00:41	51.21	10km
12 Jun	The Hoar Cross/Newborough 10k SB	1:00:19	51.52	10km
30 May	Stoke k			10km
8 Feb	The Fetch Fez: Hats for Haiti			3mi
2009		Result	WAVA	Distance
1 Dec	Festive Fetch Five			3mi
23 Aug	Hermitage 10k SB	1:08:33	45.05	10km
22 Aug	Stafford Tri 10m TT	35:14		10mi
16 Aug	Erewash Novice Triathlon	1:17:58		400m/10mi/5km
14 Jun	Long Eaton 5 SB	55:54	44.14	5mi
24 Jan	West Midlands Fetch Mile Challenge SB	8:09	53.15	1mi
18 Jan	Four Villages Half Marathon SB	2:14:30	49.53	13.1mi
1 Jan	Vernon's Limp Wrist 5 Mile Run	50:53	48.49	5mi
2008		Result	WAVA	Distance
29 Nov	Cheddleton 10k	59:05	52.27	10km
2 Nov	Dovedale Dash	1:01:11	38.26	4.75mi
19 Oct	Bells of Pattingham	1:15:35	46.28	7mi
18 Oct	North Staffs Cross Country League - Race 2 (Ladies)	37:35	40.27	5km
5 Oct	The Badger Bite SB	41:45	46.94	4mi
4 Oct	North Staffs Cross Country League - Race 1 (Ladies)	32:10	45.35	3mi
21 Sep	Meerbrook 15K	1:40:11	46.86	15km
14 Sep	Robin Hood Half Marathon SB	2:14:37	49.20	13.1mi
17 Aug	Birchwood 10k	57:22	53.52	10km
15 Aug	Oakamoor Veterans' Cross Country	30:05	48.24	3mi
13 Aug	Staffs Knot 5 Miler	47:19	51.86	5mi
20 Jul	Trentham 10 SB	1:36:43	52.16	10mi
13 Jul	The 121st Wenlock Olympian Games 7 Mile Road Race	1:06:12	52.54	7mi
22 Jun	Stone St Michael's 10k SB	56:56	53.93	10km
15 Jun	Long Eaton 5 SB	45:57	53.40	5mi
31 May	Wincle Trout Run PB	1:19:00	34.86	9km
11 May	Muller Market Drayton 10k	59:56	51.23	10km
5 May	Fetch East Midlands Mile - 100m fun run PB	23	47.20	100m
5 May	Fetch East Midlands Mile PB	7:59	53.98	1mi
1 May	SMM Spring Treble - Kibblestone Clamber	55:00	44.61	5mi
24 Apr	SMM Spring Treble - Milford Murder	58:17	42.10	5mi
17 Apr	SMM Spring Treble - Hanchurch Hilly	53:03	46.25	5mi
30 Mar	Newcastle 7 PB	1:07:28	51.55	7mi
2 Mar	Cheadle Spring 5	47:16	51.91	5mi
3 Feb	Alsager 5	51:40	47.49	5mi
2007		Result	WAVA	Distance
7 Oct	Badger Bite	47:34	40.98	4mi
2005		Result	WAVA	Distance
6 Feb	Afford Rent-A-Car Alsager 5 SB	42:32	56.90	5mi
3 Feb	National Cross Country Championships - Women's Race	46:07	52.18	8km
29 Jan	Midlands Cross Country Championships	38:36	46.39	6km
23 Jan	Brass Monkey Half Marathon SB	2:01:42	53.68	13.1mi
2004		Result	WAVA	Distance
27 Dec	Wheaton Aston 10k	49:00	61.76	10km
4 Dec	NSCCL Leek Cross Country	30:16	49.14	5km
27 Nov	Cheddleton Christmas Pudding 10K	52:21	57.81	10km
21 Nov	Suicide Six(ish)	1:04:33	46.89	10km
7 Nov	The Looking Glass Flying Fox 10 PB	1:26:10	57.72	10mi
31 Oct	Worksop Half Marathon PB	1:53:57	57.33	13.1mi
17 Oct	Chester Zoo 10K SB	50:34	59.85	10km
26 Sep	Windsor Half Marathon	1:55:28	56.57	13.1mi
12 Sep	Lichfield 10K	50:51	59.29	10km
5 Sep	Birmingham Flora Light Challenge for Women 5K	26:18	56.39	5km
22 Aug	Birchwood 10km	52:51	57.04	10km
11 Aug	Staffs Knot SB	42:43	56.45	5mi
25 Jul	Trentham 10	1:29:45	55.21	10mi
11 Jul	Cheadle 4 PB	35:54	53.41	4mi
27 Jun	Shugborough Race for Life SB	26:02	56.96	5km
23 May	Derby 10K	1:02:10	48.50	10km
14 Mar	Florette Fradley 10K	57:04	52.83	10km
1 Feb	Alsager 5	49:00	49.21	5mi
25 Jan	Buck's Fizz 5k	30:31	48.60	5km
2003		Result	WAVA	Distance
19 Oct	Chester Zoo 10K	1:03:50	47.23	10km
14 Sep	Birmingham Flora Light 5k SB	29:00	51.01	5km
7 Sep	Lichfield 10k SB	1:01:58	48.48	10km

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	101	59	71	68	69	140	104	66	68	95	80	52	972
2024	104	110	124	100	114	123	109	103	101	116	103	61	1270
2023	85	71	79	71	55	36	78	87	83	116	99	99	959
2023	6	41	83	106	105	84	118	103	105	134	99	97	1081
2022	83	84	109	88	98	87	86	97	78	96	60	49	1015
2022	4	19	7	7	40	64	107	41	52	63	81	41	526
2021	2	11	23	93	93	114	117	105	98	85	82	83	906
2021	0	0	0	0	0	0	0	0	0	0	0	0	0
2021	0	0	13	24	15	8	30	28	26	51	18	17	229
2021	0	0	0	0	0	0	0	3	0	0	0	0	3
2020	30	28	39	50	33	15	3	3	2	12	3	0	217
2019	37	40	31	34	37	38	32	31	39	40	32	23	414
2019	0	0	0	1	0	0	0	0	0	0	0	0	1
2018	63	48	44	54	60	64	57	50	31	49	45	38	602
2018	0	0	0	0	0	0	0	0	6	0	0	0	6
2017	54	72	64	46	73	52	61	68	60	39	66	33	688
2017	4	0	0	0	0	0	0	2	0	0	0	2	8
2016	34	30	58	64	59	52	62	106	107	48	74	40	734
2016	9	0	8	2	5	15	0	4	0	3	9	0	56
2015	76	44	100	79	90	76	70	51	38	69	50	33	776
2015	14	0	10	11	18	17	13	2	3	13	0	3	103
2014	25	0	23	23	3	3	11	2	0	43	95	79	307
2014	13	6	13	15	0	9	8	3	0	0	7	7	81
2013	10	9	0	0	0	0	0	0	0	0	3	0	23
2013	16	6	3	7	5	8	11	8	10	0	11	3	88
2013	0	10	0	0	0	0	0	0	0	0	0	0	10
2012	0	0	0	0	0	0	0	0	3	0	0	0	3
2012	2	0	0	6	2	20	8	5	6	0	5	0	54
2012	0	0	0	0	0	0	0	0	13	0	0	12	24
2011	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2011	4	0	2	5	6	13	18	6	6	0	0	3	63
2011	31	0	0	0	12	9	0	0	0	0	0	0	52
2010	10	0	0	9	0	0	6	0	0	0	0	0	25
2010	0.5	0	1.2	1	3.2	1.9	0.6	0.4	0	0	0.3	0	9.1
2010	13	6	8	21	63	79	0	3	11	2	2	3	211
2010	0	7	33	49	133	68	0	14	56	49	13	0	422
2009	7	8	0	0	12	0	0	0	2	0	0	0	28
2009	0	0	0.5	0	0	0.5	1	1.3	0.5	0	0.5	0	4.3
2009	77	34	2	0	13	13	17	62	91	2	12	9	333
2009	11	20	32	26	0	44	89	84	22	0	7	31	364
2008	0	0	11	0	0	0	7	3	0	0	10	0	31
2008	0	0	0	0	0.6	0.5	3.1	0.8	0	0.8	1.2	0.5	7.5
2008	66	89	76	105	37	103	77	54	81	101	112	29	929
2008	0	5	90	0	0	11	25	68	0	17	38	55	311

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	Thu 28th Nov Nov 28
1.2mi, 26:13 Walk - General 1) 1mi - 21:15(21:15/mi) 75/82bpm [1594b/mi] 74cal 55/58rpm 2) 0.24mi - 4:58(21:03/mi) 75/79bpm [1579b/mi] 18cal 57/58rpm Add a comment 0.6mi, 13:27 Walk - General 1) 0.62mi - 13:27(21:36/mi) 77/84bpm [1663b/mi] 46cal 55/58rpm Add a comment 0.6mi, 12:10 Walk - General 1) 0.56mi - 12:10(21:46/mi) 75/85bpm [1633b/mi] 41cal 54/66rpm Add a comment 0.7mi, 15:38 Walk - General 1) 0.73mi - 15:38(21:31/mi) 75/89bpm [1614b/mi] 53cal 55/67rpm Add a comment 0.5mi, 11:22 Walk - General 1) 0.52mi - 11:22(21:44/mi) 75/83bpm [1630b/mi] 40cal 56/58rpm Add a comment	3.2mi, 1:30:48 Walk - General 1) 1mi - 31:49(31:49/mi) 78/105bpm [2481b/mi] 90cal 33/75rpm 2) 1mi - 24:22(24:22/mi) 74/98bpm [1804b/mi] 81cal 48/66rpm 3) 1mi - 30:50(30:50/mi) 62/87bpm [1912b/mi] 85cal 33/67rpm 4) 0.21mi - 3:46(17:48/mi) 74/87bpm [1318b/mi] 17cal 60/64rpm Add a comment	2.6mi, 1:07:14 Walk - General 1) 1mi - 22:54(22:54/mi) 75/96bpm [1717b/mi] 85cal 47/66rpm 2) 1mi - 34:48(34:48/mi) 79/102bpm [2749b/mi] 104cal 29/65rpm 3) 0.55mi - 9:33(17:15/mi) 87/97bpm [1500b/mi] 45cal 61/65rpm Add a comment	0.6mi, 19:59 Walk - General 1) 0.64mi - 19:59(31:17/mi) 72/88bpm [2252b/mi] 54cal 38/68rpm Add a comment	0mi, 14:00 Cross - Strength Add a comment 0.3mi, 7:10 Walk - General 1) 0.32mi - 7:10(22:14/mi) 83/96bpm [1845b/mi] 26cal 55/58rpm Add a comment 0.7mi, 15:11 Walk - General 1) 0.7mi - 15:11(21:48/mi) 84/92bpm [1831b/mi] 55cal 56/59rpm Add a comment 9mi, 1:24:00 Run - General bloody Garmin turned itself off Add a comment	0.4mi, 8:59 Walk - General 1) 0.41mi - 8:59(22:08/mi) 75/88bpm [1660b/mi] 30cal 54/57rpm Add a comment 0.2mi, 4:00 Walk - General 1) 0.18mi - 4:00(22:31/mi) 97/110bpm [2185b/mi] 16cal 53/57rpm Add a comment 0.6mi, 13:32 Walk - General 1) 0.62mi - 13:32(21:55/mi) 82/100bpm [1797b/mi] 47cal 55/58rpm Add a comment 0.3mi, 6:25 Walk - General 1) 0.28mi - 6:25(23:19/mi) 76/89bpm [1772b/mi] 23cal 54/58rpm Add a comment 0.2mi, 5:38 Walk - General 1) 0.24mi - 5:38(23:22/mi) 73/81bpm [1706b/mi] 19cal 55/58rpm Add a comment	1.5mi, 32:49 Walk - General 1) 1mi - 21:38(21:38/mi) 78/84bpm [1688b/mi] 76cal 56/58rpm 2) 0.52mi - 11:11(21:34/mi) 75/88bpm [1617b/mi] 39cal 56/57rpm Add a comment 1mi, 22:10 Walk - General 1) 1mi - 21:31(21:31/mi) 77/83bpm [1657b/mi] 47cal 72/81W 2) 0.03mi - 39(21:13/mi) 80/81bpm [1697b/mi] 2cal 72/75W Add a comment 0.2mi, 5:21 Walk - General 1) 0.23mi - 5:21(22:51/mi) 82/99bpm [1873b/mi] 18cal 52/64rpm Add a comment 0.6mi, 12:11 Walk - General 1) 0.55mi - 12:11(22:02/mi) 81/89bpm [1784b/mi] 33cal 72/78W Add a comment 0.3mi, 5:53 Walk - General 1) 0.16mi - 5:53(37:28/mi) 82/87bpm [3072b/mi] 17cal 47/80W Add a comment 10.1mi, 1:52:41 Run - Treadmill 2.3 episodes of Slow Horses. Didn't actually want to stop. 1) 1mi - 12:07(12:07/mi) 116/123bpm [1406b/mi] 78cal 171/225W 2) 1mi - 11:14(11:14/mi) 119/125bpm [1338b/mi] 68cal 184/201W 3) 1mi - 11:03(11:03/mi) 118/124bpm [1305b/mi] 61cal 187/217W 4) 1mi - 11:52(11:52/mi) 120/125bpm [1424b/mi] 63cal 176/243W 5) 1mi - 11:35(11:35/mi) 126/139bpm [1459b/mi] 71cal 180/252W 6) 1mi - 11:11(11:11/mi) 129/137bpm [1443b/mi] 70cal 186/211W 7) 1mi - 10:47(10:47/mi) 130/135bpm [1402b/mi] 68cal 192/221W 8) 1mi - 10:59(10:59/mi) 134/142bpm [1471b/mi] 75cal 189/258W 9) 1mi - 10:30(10:30/mi) 132/139bpm [1386b/mi] 62cal 196/215W 10) 1mi - 10:16(10:16/mi) 135/139bpm [1385b/mi] 68cal 200/234W 11) 0.09mi - 1:07(12:10/mi) 133/134bpm [1618b/mi] 7cal 167/206W Add a comment 0mi, 2:51 Cross - Strength Add a comment
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	Thu 5th Dec Dec 5
1.8mi, 35:52 Walk - General 1) 1mi - 22:37(22:37/mi) 79/97bpm [1787b/mi] 82cal 46/66rpm 2) 0.78mi - 13:15(17:05/mi) 65/79bpm [1110b/mi] 61cal 61/64rpm Add a comment 1mi, 22:26 Walk - General 1) 1mi - 22:14(22:14/mi) 76/88bpm [1690b/mi] 76cal 55/75rpm 2) 0.01mi - 12(21:35/mi) 81/82bpm [1748b/mi] 1cal 53/56rpm Add a comment 0mi, 1:46:31 Cross - Strength GYM Friday 29/11/24 =============== 5 minutes cardio Worlds Greatest Stretch x 5 each side Wall Angels x 5 Butchers Block Stretch 2x20-30secs --- Box Jump 3 x 3 2 plates 15/15 step next week 15/15 not quite ready for higher 777 Doesn't necessarily need to be a box- can be a plate or 2 or a step- whatever height you feel comfortable with --- Barbell Push Press 5 5 5 120 20 - 25 21 (2 x 2.5, 2 x 0.5) 5 not great felt myself leaning forwards on toes. 23.5 (2 x 2.5, 2 x 1.25, 2 x 0.5) 5 25 (4 x 2.5) 24 1 then it went to pot, even after I took 1.5 off. Keep head looking up and boobs to jesus big breath, BRACE --- Lateral Box Step-up 666 20” 6 6 6 This is so hard. I can do it much better at home with 12” box. But I’ll keep trying at gym too. Each side Can load this with DBs or one of those over/around the shoulder sandbags Height not super important --- Machine Shoulder (Military) Press 14 8 8 8 120 2-3 sets other machine 5kg 15.1 6 14 77 Just weak and feeble --- Lat Pulldown Reps 8 then 888 27.3 8 25 8 8 8 --- Single Arm Single Leg Cable Row 888 150 10.2 - 12.5 12.5 10.2 8 8 8 8 each side Working arm is opposite to leg on the floor --- Hamstring Curl 10 8 6 120 Foot thing on hole 5 Side thing on hole 1 15.1 10 18 8 23 6 heels don’t reach bum at this weight Increase weight slightly each set --- Cable pull 12.5 12.5 8 14.7 8 —- Nicky's kettlebell twist 12 12 12 --- Nicky's ball throw 4 12 6 Add a comment 2.1mi, 22:00 Run - Treadmill 1) 1mi - 11:01(11:01/mi) 130/141bpm [1431b/mi] 89cal 186/211W 2) 1mi - 9:51(9:51/mi) 130/138bpm [1279b/mi] 73cal 205/277W 3) 0.11mi - 1:09(10:21/mi) 127/129bpm [1315b/mi] 8cal 185/256W Add a comment	1mi, 22:43 Walk - General 1) 1mi - 22:31(22:31/mi) 81/88bpm [1824b/mi] 77cal 55/57rpm 2) 0.01mi - 12(22:53/mi) 79/82bpm [1808b/mi] 1cal 52/56rpm Add a comment 0mi, 45:53 Cross - Strength Add a comment 9.1mi, 1:29:44 Run - Long Run 1) 1mi - 10:25(10:25/mi) 116/121bpm [1209b/mi] 82cal 215/290W 2) 1mi - 9:46(9:46/mi) 124/139bpm [1212b/mi] 81cal 219/264W 3) 1mi - 10:04(10:04/mi) 148/158bpm [1491b/mi] 96cal 212/248W 4) 1mi - 9:52(9:52/mi) 151/161bpm [1491b/mi] 94cal 232/298W 5) 1mi - 10:08(10:08/mi) 152/156bpm [1542b/mi] 96cal 220/279W 6) 1mi - 9:44(9:44/mi) 147/152bpm [1431b/mi] 89cal 216/310W 7) 1mi - 9:50(9:50/mi) 148/154bpm [1456b/mi] 89cal 224/276W 8) 1mi - 9:48(9:48/mi) 149/153bpm [1460b/mi] 88cal 216/258W 9) 1mi - 9:25(9:25/mi) 145/149bpm [1365b/mi] 86cal 229/319W 10) 0.07mi - 39(9:22/mi) 142/142bpm [1330b/mi] 6cal 230/267W Add a comment 0mi, 7:14 Cross - Strength Add a comment	3.5mi, 1:20:03 Walk - General 1) 1mi - 24:21(24:21/mi) 82/99bpm [1997b/mi] 92cal 42/66rpm 2) 1mi - 28:19(28:19/mi) 78/96bpm [2208b/mi] 93cal 38/71rpm 3) 1mi - 18:18(18:18/mi) 88/105bpm [1611b/mi] 83cal 59/65rpm 4) 0.47mi - 9:05(19:08/mi) 89/98bpm [1702b/mi] 41cal 53/65rpm Add a comment	7.1mi, 1:16:31 Run - Treadmill 1) 1mi - 12:41(12:41/mi) 113/127bpm [1434b/mi] 81cal 173/221W 2) 1mi - 11:00(11:00/mi) 117/122bpm [1288b/mi] 69cal 196/249W 3) 1mi - 10:25(10:25/mi) 121/125bpm [1261b/mi] 68cal 207/241W 4) 1mi - 11:17(11:17/mi) 121/129bpm [1365b/mi] 67cal 191/248W 5) 1mi - 10:14(10:14/mi) 128/132bpm [1309b/mi] 70cal 210/243W 6) 1mi - 9:53(9:53/mi) 133/138bpm [1315b/mi] 74cal 217/258W 7) 1mi - 10:27(10:27/mi) 131/136bpm [1370b/mi] 71cal 206/271W 8) 0.06mi - 33(9:38/mi) 130/131bpm [1253b/mi] 3cal 219/273W Add a comment 0.7mi, 15:04 Walk - General 1) 0.67mi - 15:04(22:35/mi) 77/87bpm [1738b/mi] 55cal 56/58rpm Add a comment	1.5mi, 31:55 Walk - General 1) 1mi - 21:52(21:52/mi) 79/88bpm [1728b/mi] 77cal 55/58rpm 2) 0.47mi - 10:03(21:35/mi) 80/87bpm [1727b/mi] 35cal 55/67rpm Add a comment 1.2mi, 26:13 Walk - General 1) 1mi - 22:39(22:39/mi) 79/85bpm [1789b/mi] 77cal 55/73rpm 2) 0.16mi - 3:34(22:33/mi) 81/88bpm [1826b/mi] 12cal 55/57rpm Add a comment 0.6mi, 12:18 Walk - General 1) 0.55mi - 12:18(22:26/mi) 83/90bpm [1862b/mi] 44cal 55/58rpm Add a comment 0mi, 32:54 Cross - Strength Add a comment 7.1mi, 1:09:03 Run - Intervals 00:10:00 70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:10:00 X 5 00:00:30 100% of Threshold Pace (7:41 m/mile) for 00:00:30 00:00:30 70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:00:30 X 3 0.37 mi 109 - 111% of Threshold Pace (7:02 m/mile - 6:56 m/mile) for 0.37 mi 00:01:30 50 - 55% of Threshold Pace (15:20 m/mile - 13:58 m/mile) for 00:01:30 00:05:00 70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:05:00 1) 1mi - 10:29(10:29/mi) 135/150bpm [1416b/mi] 95cal 224/284W 2) 0.05mi - 29(10:19/mi) 134/137bpm [1382b/mi] 4cal 195/198W 3) 0.07mi - 30(7:28/mi) 134/136bpm [1000b/mi] 5cal 238/315W 4) 0.05mi - 30(10:17/mi) 137/138bpm [1409b/mi] 5cal 268/306W 5) 0.06mi - 30(7:45/mi) 140/143bpm [1086b/mi] 5cal 282/313W 6) 0.05mi - 30(10:56/mi) 143/144bpm [1563b/mi] 5cal 226/276W 7) 0.07mi - 30(7:19/mi) 142/145bpm [1040b/mi] 5cal 202/256W 8) 0.05mi - 30(10:22/mi) 146/149bpm [1514b/mi] 5cal 226/252W 9) 0.07mi - 30(7:10/mi) 149/152bpm [1068b/mi] 5cal 274/310W 10) 0.05mi - 30(10:34/mi) 155/156bpm [1638b/mi] 5cal 220/262W 11) 0.07mi - 30(7:03/mi) 154/156bpm [1086b/mi] 5cal 254/334W 12) 0.04mi - 30(13:24/mi) 150/153bpm [2011b/mi] 5cal 152/277W 13) 1mi - 10:02(10:02/mi) 145/154bpm [1455b/mi] 95cal 223/267W 14) 0.54mi - 5:40(10:33/mi) 139/143bpm [1466b/mi] 49cal 189/248W 15) 0.37mi - 2:40(7:09/mi) 145/149bpm [1038b/mi] 26cal 289/335W 16) 0.13mi - 1:52(14:32/mi) 136/148bpm [1976b/mi] 13cal 148/262W 17) 0.37mi - 2:39(7:07/mi) 145/150bpm [1031b/mi] 27cal 279/357W 18) 0.13mi - 1:55(14:18/mi) 139/150bpm [1988b/mi] 14cal 148/275W 19) 0.37mi - 2:39(7:07/mi) 143/150bpm [1019b/mi] 28cal 282/317W 20) 0.11mi - 1:39(15:13/mi) 141/148bpm [2145b/mi] 12cal 145/281W 21) 1mi - 9:59(9:59/mi) 148/157bpm [1476b/mi] 93cal 224/298W 22) 1mi - 10:03(10:03/mi) 146/153bpm [1468b/mi] 93cal 222/288W 23) 0.42mi - 3:56(9:15/mi) 143/145bpm [1322b/mi] 35cal 228/292W Add a comment 0mi, 46 Cross - Strength Add a comment	0.7mi, 15:11 Walk - General 1) 0.69mi - 15:11(22:03/mi) 79/85bpm [1742b/mi] 33cal 55/64rpm Add a comment 0.3mi, 12:39 Walk - General 1) 0.31mi - 12:39(40:38/mi) 85/108bpm [3453b/mi] 31cal 46/58rpm Add a comment 0.6mi, 12:26 Walk - General 1) 0.57mi - 12:26(21:41/mi) 81/87bpm [1757b/mi] 27cal 51/58rpm Add a comment 0.7mi, 14:11 Walk - General 1) 0.69mi - 14:11(20:28/mi) 80/87bpm [1638b/mi] 37cal 53/59rpm Add a comment 1mi, 21:52 Walk - General 1) 1mi - 21:48(21:48/mi) 80/96bpm [1744b/mi] 79cal 56/58rpm 2) 0mi - 4(16:53/mi) 82/83bpm [1384b/mi] 50/57rpm Add a comment 0mi, 1:35:07 Cross - Strength GYM Wednesday 04/12/24 ================== 5 minutes cardio Wall Angels x 8 Butchers Block Stretch x 20 seconds Worlds Greatest Stretch x 5 rotations each side Side Plank Clamshell x 10 each side 10 ankle stretches --- Barbell Deadlift 2 RPE 8.5 2 X 3 10% LESS 60-67.5 66 RPE 8.5 65 2 maybe 9.2 60 2 2 2 How am I supposed to know what's going to feel like 8.5 on a first set? Just feel like I’ve lost confidence with deadlifts. 😕 *Wrap the straps right* Squeeze your bum as bar passes the knees --- Leg Press 10 reps 3 sets 120 48-55 48.4 10 felt sick with effort 46.1 10 10 not so bad but hard. Feels very demoralising when I can’t do heavier. Feel like I’m going backwards or stagnating on all exercises. 48+ Remember the first set is always the hardest. You can do heavier. --- DB Z Press 8 kg 5 x 3 120 7 555 Keep upright --- Inverted Row 8 reps 3 sets 120 664 If you think this will be too painful on the hands switch to lat pulldowns ************** Superset Single Leg RDL Each side If these have been feeling good ou can try adding a light B in the opposite hand to our working leg feel free to use a bench/rack for balance 12kg 6 x 3 120 12K666 each side - Banded Glute Bridge 12 x 3 120 121212 ************** Not on program see if I have time (Bird Dog 10 x 3 90) no --- Cable pull 12.5 88 12.5 8 14.7 8 —- Nicky's kettlebell twist 12 12 12 1212 --- Nicky's ball throw 6 12 6 1212 Add a comment 1.5mi, 16:41 Run - Treadmill 1) 1mi - 11:07(11:07/mi) 129/143bpm [1434b/mi] 93cal 195/245W 2) 0.52mi - 5:34(10:46/mi) 119/123bpm [1282b/mi] 35cal 201/239W Add a comment	0.8mi, 17:57 Walk - General 1) 0.82mi - 17:57(21:54/mi) 82/92bpm [1796b/mi] 63cal 55/57rpm Add a comment 0.4mi, 9:25 Walk - General 1) 0.42mi - 9:25(22:15/mi) 87/99bpm [1936b/mi] 34cal 56/58rpm Add a comment 0.7mi, 15:11 Walk - General 1) 0.69mi - 15:11(21:54/mi) 89/104bpm [1949b/mi] 58cal 58/60rpm Add a comment 8.4mi, 1:23:06 Run - General 1) 1mi - 10:26(10:26/mi) 136/161bpm [1418b/mi] 71cal 2) 1mi - 10:01(10:01/mi) 152/165bpm [1523b/mi] 70cal 3) 1mi - 9:44(9:44/mi) 150/167bpm [1460b/mi] 67cal 4) 1mi - 10:04(10:04/mi) 156/169bpm [1569b/mi] 74cal 5) 1mi - 9:48(9:48/mi) 157/169bpm [1540b/mi] 76cal 6) 1mi - 9:46(9:46/mi) 158/163bpm [1542b/mi] 73cal 7) 1mi - 9:57(9:57/mi) 156/165bpm [1553b/mi] 73cal 8) 1mi - 10:02(10:02/mi) 152/162bpm [1524b/mi] 77cal 9) 0.36mi - 3:19(9:11/mi) 157/163bpm [1441b/mi] 26cal Add a comment 0mi, 3:01 Cross - Strength warm up band stretches Add a comment
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	Thu 12th Dec Dec 12
0.9mi, 18:27 Walk - General 1) 0.85mi - 18:27(21:46/mi) 79/90bpm [1719b/mi] 65cal 55/57rpm Add a comment 0.7mi, 15:38 Walk - General 1) 0.71mi - 15:38(22:09/mi) 77/84bpm [1706b/mi] 56cal 55/64rpm Add a comment 0.6mi, 12:11 Walk - General 1) 0.55mi - 12:11(22:16/mi) 83/90bpm [1848b/mi] 42cal 54/57rpm Add a comment 0.7mi, 15:12 Walk - General 1) 0.69mi - 15:12(21:55/mi) 80/93bpm [1753b/mi] 56cal 56/59rpm Add a comment 1.2mi, 26:38 Walk - General 1) 1mi - 21:51(21:51/mi) 79/90bpm [1727b/mi] 76cal 55/67rpm 2) 0.22mi - 4:47(21:27/mi) 80/84bpm [1716b/mi] 16cal 55/56rpm Add a comment 0mi, 1:32:53 Cross - Strength GYM Friday 06/12/24 =============== 5 minutes cardio Worlds Greatest Stretch x 5 each side Wall Angels x 5 Butchers Block Stretch 2x20-30secs --- Box Jump 3 x 3 2 plates 15/15 step next week Step 6 6 8 Step is a little bit higher than 2 plates it didn’t feel very stable. But 3 plates would be too high. Doesn't necessarily need to be a box- can be a plate or 2 or a step- whatever height you feel comfortable with --- Barbell Push Press 5 5 5 120 20 - 25 21 (2 x 2.5, 2 x 0.5) 5 ok 23.5 (2 x 2.5, 2 x 1.25, 2 x 0.5) 23 5 24 5 did it but so hard. 25 feels a way away. Even though it’s only 1 kg. Legs quivering. A25 (4 x 2.5) Keep head looking up and boobs to jesus big breath, BRACE --- Lateral Box Step-up 666 20” 666 Each side Can load this with DBs or one of those over/around the shoulder sandbags Height not super important --- Machine Shoulder (Military) Press 14 8 8 8 120 2-3 sets other machine 5kg 15.1 8 6 14 7 --- Lat Pulldown Reps 8 then 888 27.3 8 25 8 8 8 --- Single Arm Single Leg Cable Row 666 150 12.5 12.5 666 6 each side Working arm is opposite to leg on the floor --- Hamstring Curl 10 8 6 120 864 actually Foot thing on hole 5 Side thing on hole 1 15.1 10 18 8 24.1 5 Increase weight slightly each set --- Cable pull 12.5 12.5 8 14.7 8 —- Nicky's kettlebell twist 12 12 12 --- Nicky's ball throw 4 12 6 === Add a comment 0.5mi, 12:04 Walk - General 1) 0.51mi - 12:04(23:32/mi) 83/101bpm [1953b/mi] 49cal 58/66rpm Add a comment	1.3mi, 27:37 Walk - General 1) 1mi - 21:48(21:48/mi) 76/84bpm [1656b/mi] 76cal 56/58rpm 2) 0.27mi - 5:50(21:42/mi) 76/83bpm [1650b/mi] 21cal 56/58rpm Add a comment 5.2mi, 55:52 Run - Treadmill meh. didn't fancy going out in the storm. 1) 1mi - 12:06(12:06/mi) 104/115bpm [1258b/mi] 55cal 2) 1mi - 10:46(10:46/mi) 111/118bpm [1195b/mi] 52cal 3) 1mi - 10:54(10:54/mi) 115/122bpm [1254b/mi] 53cal 4) 1mi - 10:16(10:16/mi) 122/135bpm [1252b/mi] 57cal 5) 1mi - 9:59(9:59/mi) 128/135bpm [1277b/mi] 60cal 6) 0.17mi - 1:51(10:55/mi) 123/125bpm [1343b/mi] 9cal Add a comment	7.1mi, 1:17:09 Run - Treadmill 1) 1mi - 11:33(11:33/mi) 106/116bpm [1224b/mi] 55cal 2) 1mi - 11:13(11:13/mi) 110/120bpm [1234b/mi] 53cal 3) 1mi - 11:06(11:06/mi) 111/118bpm [1232b/mi] 48cal 4) 1mi - 10:51(10:51/mi) 118/125bpm [1279b/mi] 54cal 5) 1mi - 10:53(10:53/mi) 122/126bpm [1328b/mi] 57cal 6) 1mi - 9:58(9:58/mi) 127/141bpm [1265b/mi] 58cal 7) 1mi - 10:16(10:16/mi) 129/143bpm [1325b/mi] 58cal 8) 0.12mi - 1:20(11:10/mi) 121/124bpm [1352b/mi] 5cal Add a comment 3.2mi, 1:17:50 Walk - General 1) 1mi - 26:26(26:26/mi) 83/109bpm [2194b/mi] 95cal 40/66rpm 2) 1mi - 31:03(31:03/mi) 81/103bpm [2516b/mi] 95cal 34/88rpm 3) 1mi - 17:39(17:39/mi) 85/97bpm [1500b/mi] 82cal 60/70rpm 4) 0.17mi - 2:41(15:53/mi) 87/94bpm [1382b/mi] 15cal 62/65rpm Add a comment	2mi, 45:35 Walk - General 1) 1mi - 23:20(23:20/mi) 83/100bpm [1936b/mi] 88cal 43/65rpm 2) 0.99mi - 22:15(22:25/mi) 86/103bpm [1928b/mi] 83cal 48/66rpm Add a comment 0.2mi, 5:17 Walk - General 1) 0.23mi - 5:17(22:46/mi) 93/106bpm [2117b/mi] 20cal 47/65rpm Add a comment 0.5mi, 10:01 Walk - General 1) 0.52mi - 10:01(19:06/mi) 92/104bpm [1758b/mi] 40cal 49/65rpm Add a comment 0.8mi, 14:49 Walk - General 1) 0.79mi - 14:49(18:53/mi) 101/115bpm [1907b/mi] 67cal 56/66rpm Add a comment	0.8mi, 17:26 Walk - General 1) 0.78mi - 17:26(22:27/mi) 76/83bpm [1706b/mi] 56cal 53/67rpm Add a comment 1.8mi, 40:07 Walk - General 1) 1mi - 22:45(22:45/mi) 78/88bpm [1775b/mi] 73cal 53/71rpm 2) 0.75mi - 17:22(23:05/mi) 79/89bpm [1824b/mi] 58cal 55/106rpm Add a comment 0.5mi, 12:11 Walk - General 1) 0.54mi - 12:11(22:31/mi) 84/90bpm [1892b/mi] 41cal 55/57rpm Add a comment 0mi, 30:42 Cross - Strength Add a comment 6.5mi, 1:03:09 Run - Intervals 00:05:00 70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:05:00 X 5 00:00:30 100% of Threshold Pace (7:41 m/mile) for 00:00:30 00:00:30 70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:00:30 00:05:00 70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:05:00 X 10 00:01:00 109 - 111% of Threshold Pace (7:02 m/mile - 6:56 m/mile) for 00:01:00 00:01:00 50 - 55% of Threshold Pace (15:20 m/mile - 13:58 m/mile) for 00:01:00 00:10:00 70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:10:00 1) 0.74mi - 7:43(10:25/mi) 127/146bpm [1323b/mi] 62cal 2) 0.07mi - 30(7:32/mi) 147/151bpm [1108b/mi] 5cal 3) 0.05mi - 30(10:55/mi) 158/163bpm [1724b/mi] 4cal 4) 0.07mi - 30(7:28/mi) 156/165bpm [1165b/mi] 5cal 5) 0.04mi - 30(12:17/mi) 161/167bpm [1979b/mi] 5cal 6) 0.07mi - 30(7:32/mi) 154/163bpm [1160b/mi] 5cal 7) 0.05mi - 30(10:48/mi) 166/171bpm [1792b/mi] 5cal 8) 0.07mi - 30(7:07/mi) 160/169bpm [1140b/mi] 5cal 9) 0.04mi - 30(12:26/mi) 166/172bpm [2065b/mi] 5cal 10) 0.07mi - 30(7:20/mi) 158/166bpm [1160b/mi] 5cal 11) 0.05mi - 30(11:01/mi) 164/167bpm [1806b/mi] 5cal 12) 0.78mi - 7:34(9:45/mi) 143/155bpm [1394b/mi] 65cal 13) 0.14mi - 1:00(7:05/mi) 152/157bpm [1076b/mi] 9cal 14) 0.08mi - 1:08(14:50/mi) 153/160bpm [2268b/mi] 9cal 15) 0.15mi - 1:00(6:37/mi) 145/153bpm [959b/mi] 9cal 16) 0.06mi - 57(16:19/mi) 147/153bpm [2399b/mi] 7cal 17) 0.15mi - 1:00(6:40/mi) 143/152bpm [954b/mi] 8cal 18) 0.06mi - 1:03(16:52/mi) 141/152bpm [2379b/mi] 7cal 19) 0.15mi - 1:00(6:51/mi) 142/158bpm [972b/mi] 9cal 20) 0.07mi - 1:03(16:08/mi) 153/166bpm [2468b/mi] 8cal 21) 0.14mi - 1:00(6:55/mi) 137/153bpm [947b/mi] 7cal 22) 0.06mi - 1:00(15:25/mi) 151/156bpm [2329b/mi] 8cal 23) 0.15mi - 1:00(6:44/mi) 149/169bpm [1004b/mi] 8cal 24) 0.07mi - 1:02(14:54/mi) 153/170bpm [2279b/mi] 9cal 25) 0.14mi - 1:00(6:58/mi) 151/159bpm [1051b/mi] 9cal 26) 0.07mi - 1:01(15:26/mi) 155/164bpm [2393b/mi] 8cal 27) 0.15mi - 1:00(6:41/mi) 150/160bpm [1003b/mi] 9cal 28) 0.06mi - 56(15:46/mi) 153/165bpm [2413b/mi] 8cal 29) 0.14mi - 1:00(7:07/mi) 151/164bpm [1076b/mi] 9cal 30) 0.07mi - 1:01(15:08/mi) 156/166bpm [2361b/mi] 8cal 31) 0.15mi - 1:00(6:52/mi) 143/158bpm [983b/mi] 8cal 32) 0.06mi - 1:00(16:13/mi) 151/161bpm [2449b/mi] 7cal 33) 1mi - 9:49(9:49/mi) 161/173bpm [1580b/mi] 95cal 34) 1mi - 9:33(9:33/mi) 161/171bpm [1538b/mi] 87cal 35) 0.35mi - 3:19(9:37/mi) 160/168bpm [1538b/mi] 32cal Add a comment	0.8mi, 18:10 Walk - General 1) 0.81mi - 18:10(22:28/mi) 78/87bpm [1753b/mi] 59cal 53/57rpm Add a comment 0.7mi, 16:41 Walk - General 1) 0.74mi - 16:41(22:31/mi) 78/85bpm [1756b/mi] 55cal 54/72rpm Add a comment 0.3mi, 6:25 Walk - General 1) 0.29mi - 6:25(22:30/mi) 77/85bpm [1733b/mi] 20cal 52/55rpm Add a comment 0.7mi, 15:09 Walk - General 1) 0.68mi - 15:09(22:24/mi) 79/87bpm [1770b/mi] 53cal 55/59rpm Add a comment 0.7mi, 15:30 Walk - General 1) 0.7mi - 15:30(22:02/mi) 78/89bpm [1719b/mi] 54cal 55/58rpm Add a comment 1.6mi, 35:40 Walk - General 1) 1mi - 22:25(22:25/mi) 75/94bpm [1681b/mi] 75cal 54/56rpm 2) 0.6mi - 13:16(22:05/mi) 76/85bpm [1678b/mi] 44cal 55/71rpm Add a comment 0mi, 1:31:18 Cross - Strength GYM Wednesday 11/12/24 ================== 5 minutes cardio Wall Angels x 8 Butchers Block Stretch x 20 seconds Worlds Greatest Stretch x 5 rotations each side Side Plank Clamshell x 10 each side 10 ankle stretches --- Barbell Deadlift 2 RPE 9 2 X 3 10% LESS 60-67.5 66 RPE 9? 66 2 v hard 61 2 still v hard 2 a bit better Feel like I need to warm up. I hate going in at a high weight. No confidence. Still no idea how to estimate how much to put the weight to on a first set? *Wrap the straps right* Squeeze your bum as bar passes the knees --- Leg Press 8 reps 3 sets 120 50-60 48+ 45 88 47.3 8 Hip aching a bit. Didn’t want to push it in race week. Remember the first set is always the hardest. You can do heavier. --- DB Z Press 8 kg 5 x 3 120 8 555 Keep upright --- Inverted Row 8 reps 3 sets 120 656 I’m just shit at this and I feel like I’m never going to improve. If you think this will be too painful on the hands switch to lat pulldowns ************** Superset Single Leg RDL Each side If these have been feeling good ou can try adding a light B in the opposite hand to our working leg feel free to use a bench/rack for balance 12kg 6 x 3 120 12 666 each side - Banded Glute Bridge 12 x 3 120 121212 ************** Not on program see if I have time (Bird Dog 10 x 3 90) no --- Cable pull 12.5 14.7 8 8 —- Nicky's kettlebell twist 12 12 12 1212 --- Nicky's ball throw 6 12 6 1212 === Add a comment 0.7mi, 14:05 Walk - General 1) 0.69mi - 14:05(20:21/mi) 82/103bpm [1668b/mi] 58cal 58/62rpm Add a comment	0.7mi, 15:44 Walk - General 1) 0.67mi - 15:44(23:20/mi) 80/90bpm [1867b/mi] 48cal 53/70rpm Add a comment 0.9mi, 21:41 Walk - General 1) 0.94mi - 21:41(22:59/mi) 79/85bpm [1816b/mi] 73cal 54/68rpm Add a comment 0.7mi, 15:09 Walk - General 1) 0.68mi - 15:09(22:27/mi) 82/89bpm [1841b/mi] 52cal 55/68rpm Add a comment 0.5mi, 10:40 Walk - General 1) 0.47mi - 10:40(22:37/mi) 80/90bpm [1810b/mi] 37cal 55/69rpm Add a comment 0.5mi, 11:13 Walk - General 1) 0.5mi - 11:13(22:37/mi) 79/90bpm [1786b/mi] 39cal 56/57rpm Add a comment 6mi, 1:00:57 Run - General 1) 1mi - 10:53(10:53/mi) 127/148bpm [1382b/mi] 87cal 2) 1mi - 10:10(10:10/mi) 141/151bpm [1433b/mi] 86cal 3) 1mi - 10:02(10:02/mi) 142/153bpm [1424b/mi] 86cal 4) 1mi - 9:46(9:46/mi) 151/159bpm [1476b/mi] 90cal 5) 1mi - 10:03(10:03/mi) 150/160bpm [1507b/mi] 87cal 6) 1mi - 9:59(9:59/mi) 148/161bpm [1478b/mi] 87cal 7) 0.01mi - 4(9:56/mi) 148/149bpm [1469b/mi] Add a comment
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	Thu 19th Dec Dec 19
0.3mi, 6:27 Walk - General 1) 0.28mi - 6:27(22:52/mi) 82/92bpm [1875b/mi] 23cal 54/57rpm Add a comment	0.5mi, 9:22 Walk - General 1) 1mi - 12:58(12:58/mi) 115/128bpm [1491b/mi] 66cal 44/67rpm 2) 0.03mi - 3(1:53/mi) 100/101bpm [188b/mi] Add a comment 3.1mi, 23:41 Run - parkrun 1) 1mi - 7:26(7:26/mi) 162/180bpm [1204b/mi] 75cal 2) 1mi - 7:39(7:40/mi) 166/178bpm [1271b/mi] 80cal 3) 1mi - 7:38(7:38/mi) 164/181bpm [1252b/mi] 80cal 4) 0.13mi - 58(7:40/mi) 159/164bpm [1220b/mi] 10cal Add a comment 0.9mi, 10:06 Run - General 1) 0.9mi - 10:06(11:16/mi) 138/152bpm [1554b/mi] 77cal Add a comment	-	1.4mi, 30:09 Walk - General 1) 1mi - 21:42(21:42/mi) 78/90bpm [1692b/mi] 80cal 57/59rpm 2) 0.4mi - 8:28(21:22/mi) 80/85bpm [1709b/mi] 31cal 57/59rpm Add a comment 1.1mi, 24:28 Walk - General 1) 1mi - 22:22(22:22/mi) 77/84bpm [1722b/mi] 77cal 55/67rpm 2) 0.1mi - 2:06(21:29/mi) 76/81bpm [1632b/mi] 8cal 57/58rpm Add a comment 0.3mi, 6:24 Walk - General 1) 0.28mi - 6:24(22:35/mi) 80/88bpm [1807b/mi] 22cal 55/58rpm Add a comment 0.7mi, 15:09 Walk - General 1) 0.67mi - 15:09(22:36/mi) 80/90bpm [1808b/mi] 52cal 54/57rpm Add a comment 0.1mi, 1:18 Walk - General 1) 0.06mi - 1:18(23:17/mi) 76/84bpm [1769b/mi] 4cal 53/68rpm Add a comment	0.9mi, 21:09 Walk - General 1) 0.93mi - 21:09(22:49/mi) 73/81bpm [1666b/mi] 75cal 55/69rpm Add a comment 0.5mi, 10:36 Walk - General 1) 0.47mi - 10:36(22:33/mi) 73/83bpm [1646b/mi] 37cal 55/57rpm Add a comment 0.5mi, 10:47 Walk - General 1) 0.48mi - 10:47(22:36/mi) 81/90bpm [1831b/mi] 39cal 55/68rpm Add a comment 0.4mi, 9:11 Walk - General 1) 0.41mi - 9:11(22:37/mi) 76/85bpm [1719b/mi] 32cal 55/58rpm Add a comment 0.7mi, 15:11 Walk - General 1) 0.66mi - 15:11(22:58/mi) 73/81bpm [1677b/mi] 56cal 56/59rpm Add a comment	3.6mi, 1:03:13 Walk - General 1) 1mi - 18:56(18:56/mi) 90/103bpm [1704b/mi] 84cal 56/66rpm 2) 1mi - 18:16(18:16/mi) 93/107bpm [1699b/mi] 82cal 56/66rpm 3) 1mi - 16:55(16:55/mi) 91/102bpm [1540b/mi] 76cal 61/66rpm 4) 0.55mi - 9:05(16:36/mi) 89/99bpm [1478b/mi] 42cal 61/65rpm Add a comment 0.5mi, 12:11 Walk - General 1) 0.53mi - 12:11(23:03/mi) 73/79bpm [1682b/mi] 44cal 56/69rpm Add a comment 0.7mi, 15:26 Walk - General 1) 0.68mi - 15:26(22:38/mi) 77/84bpm [1742b/mi] 54cal 56/58rpm Add a comment 1.5mi, 32:48 Walk - General 1) 1mi - 22:15(22:15/mi) 87/102bpm [1936b/mi] 77cal 54/67rpm 2) 0.47mi - 10:33(22:37/mi) 72/77bpm [1629b/mi] 38cal 56/74rpm Add a comment 0mi, 1:25:39 Cross - Strength GYM Wednesday 18/12/24 ================== 5 minutes cardio SMR SMR Trap Release SMR Pec Release Lacrosse Ball Lat Smash no - no equipment for these Stretch- Shoulder Dislocates x 10 Stick External Rotation x 20 secs each side Wall Angels x 8 Butchers Block Stretch x 20 seconds Worlds Greatest Stretch x 5 rotations each side Activation Serratus Wall Slides x 5 Wall Deadbug x 5 each side Side Plank Clamshell x 10 each side --- Trap 3 Raise 3 x 8 Didn’t really feel hard. Probably doing it wrong. Not sure where my traps are though. Each side Aiming for mid-back here, don't let the upper traps take over Only need a super light weight for this Rest as needed --- Barbell Push Press 3 x 5 15 555 Did these later on because I wanted to group all the bench ones with the first one. Even with empty bar it started feeling harder towards the end. Empty bar Find the flow --- Alternating DB Bench 3 x 10 5 101010 Quite difficult lying down flat on bench, back not v happy being dead flat. Struggled to get up as well, had to drop weights very awkwardly on floor before I could sit up. Each side Like a little see-saw --- Single arm DB Row 3 x 10 8 101010 Didn’t really understand the rotation thing. Rotate sideways? So my shoulder is higher and I’m looking to the side? The video didn’t really show this. As you come to the top of each rep I want you to rotate your body up as far as is comfortable --- Lat Pulldown 3 x 10 23? 22.6 101010 Nice easy load --- Wall Deadbug 3 x 5 555 Managed to push myself down the mat at one point. 🤣 Each side Belly button to the floor throughout - think about the milkshake cue right from when you first watched that breathing and bracing video --- Cable pull 12.5 14.7 88 —- Nicky's kettlebell twist 12 12 12 --- Nicky's ball throw 6 12 6 === Add a comment 0.6mi, 11:34 Walk - General 1) 0.62mi - 11:34(18:34/mi) 84/107bpm [1559b/mi] 50cal 59/64rpm Add a comment	0.6mi, 15:31 Walk - General 1) 0.64mi - 15:31(24:23/mi) 84/94bpm [2049b/mi] 48cal 51/55rpm Add a comment 8.2mi, 1:23:28 Run - General 1) 1mi - 10:41(10:41/mi) 134/153bpm [1433b/mi] 91cal 2) 1mi - 10:01(10:01/mi) 146/157bpm [1463b/mi] 92cal 3) 1mi - 10:19(10:19/mi) 152/166bpm [1567b/mi] 95cal 4) 1mi - 10:08(10:08/mi) 154/162bpm [1560b/mi] 89cal 5) 1mi - 9:58(9:58/mi) 155/170bpm [1545b/mi] 91cal 6) 1mi - 9:55(9:55/mi) 159/174bpm [1577b/mi] 92cal 7) 1mi - 10:11(10:11/mi) 161/174bpm [1639b/mi] 91cal 8) 1mi - 10:32(10:32/mi) 166/175bpm [1749b/mi] 94cal 9) 0.17mi - 1:43(10:12/mi) 172/176bpm [1753b/mi] 15cal Add a comment

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