pjlovr25

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Recent Training
29th Jan	Strength	0mi	2:14
29th Jan	General	1.1mi	20:03
29th Jan	General	0.9mi	17:00
28th Jan	Strength	0mi	25:01
27th Jan	General	1mi	17:50

12 Month Benchmarks	Run
Mile	7:40
5k	26:29
5mi	44:57
10k	57:02

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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

Dist	Races	2008	2009	2010	2011	2012	2013	2016	2017	2020	2021	2022	PB	WB
5km	3	29:38 49.72				24:47 59.46			25:28 58.40				24:47 7:59/mi	59.46
10km	7		54:55 54.12	52:39 56.49		49:17 60.52		57:33 52.39	53:39 56.41		49:16 62.68		49:16 7:56/mi	62.68
13.1mi	7		1:58:10 54.56	1:56:34 55.31			1:48:59 59.30		2:03:06 53.07	1:58:16 56.00	1:54:28 58.19	1:53:36 59.01	1:48:59 8:19/mi	59.30
26.2mi	3			4:15:08 52.51	4:21:53 51.16					4:19:16 52.65			4:15:08 9:44/mi	52.65

2022		Result	WAVA	Distance
3 Jul	Conquer Cardiff 5k, 10k and half marathon SB	1:53:36	59.01	13.1mi
2021		Result	WAVA	Distance
19 Sep	Hampton Court Palace Half Marathon SB	1:54:28	58.19	13.1mi
1 May	Kings of the Wild Frontier/Profeet 10k PB	49:16	62.68	10km
2020		Result	WAVA	Distance
13 Dec	Virtual Edinburgh Marathon SB	4:19:16	52.65	26.2mi
6 Sep	Rightmove MK Half Marathon SB	1:58:16	56.00	13.1mi
2017		Result	WAVA	Distance
23 Nov	Springdale Turkey Trot SB	25:28	58.40	5km
24 Sep	Barns Green Half Marathon SB	2:03:06	53.07	13.1mi
2 Jul	Regents Park 10km Summer Series SB	53:39	56.41	10km
2016		Result	WAVA	Distance
20 Nov	Old Deer Park 10k SB	57:33	52.39	10km
2013		Result	WAVA	Distance
17 Mar	Fleet Half Marathon PB	1:48:59	59.30	13.1mi
2012		Result	WAVA	Distance
24 Nov	Nonsuch parkrun PB	24:47	59.46	5km
18 Nov	Beddington Park 10K SB	49:17	60.52	10km
2011		Result	WAVA	Distance
17 Apr	London Marathon SB	4:21:53	51.16	26.2mi
2010		Result	WAVA	Distance
23 May	Edinburgh Marathon PB	4:15:08	52.51	26.2mi
11 Apr	Paddock Wood Half Marathon SB	1:56:34	55.31	13.1mi
28 Mar	Energised Sports Hyde Park 10k SB	52:39	56.49	10km
2009		Result	WAVA	Distance
18 Oct	Cardiff Half Marathon SB	1:58:10	54.56	13.1mi
27 Sep	NCBS Epsom 10K SB	54:55	54.12	10km
12 Jul	Clapham Common 10k	59:41	49.80	10km
2008		Result	WAVA	Distance
18 Oct	Wimbledon Common Parkrun SB	29:38	49.72	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	18	0	0	0	0	0	0	0	0	0	0	0	18
2025	53	0	0	0	0	0	0	0	0	0	0	0	53
2024	8	12	14	15	10	10	9	10	15	9	16	12	139
2024	70	88	76	72	34	42	30	32	34	39	42	26	585
2023	8	3	6	12	6	10	11	8	12	2	8	6	91
2023	0	0	26	29	37	43	81	19	71	57	79	66	506
2023	201	195	141	77	141	85	39	0	0	0	0	0	879
2022	7	5	4	9	9	5	6	4	9	13	11	5	87
2022	90	82	73	74	102	82	92	75	68	74	56	0	868
2022	0	0	0	0	0	0	0	0	0	0	9	84	93
2021	5	10	7	6	11	8	10	4	11	5	13	11	102
2021	70	76	109	80	81	96	96	90	68	19	66	90	938
2020	28	6	11	7	6	4	4	15	5	10	21	10	127
2020	5	37	50	55	66	66	71	94	87	117	126	85	860
2019	0	0	1	5	1	0	0	0	0	0	0	12	19
2019	67	62	48	72	69	32	35	35	12	0	0	0	432
2018	58	56	72	59	42	57	69	49	71	69	78	76	757
2017	0	0	5	0	0	0	0	0	0	0	0	0	5
2017	3	0	31	50	50	75	60	71	83	54	56	46	579
2016	13	0	0	0	0	0	0	0	0	0	0	0	13
2016	0	27	40	43	49	41	60	46	41	66	41	37	489
2015	0	0	0	0	0	0	0	2	15	0	0	0	17
2015	60	41	42	23	38	21	0	0	0	0	0	0	225
2014	0	4	31	43	52	77	78	58	29	52	48	62	535
2013	86	85	72	43	55	51	30	0	1	25	2	0	450
2012	0	0	0	0	0	0	0	0	43	59	58	77	237
2011	22	0	28	26	0	0	0	0	0	0	1	0	77
2010	0	47	67	51	26	0	0	0	0	0	0	0	192
2009	0	0	0	0	0	0	0	11	0	0	0	0	11

Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9
0.2mi, 2:50 Walk - General Cool down 1) 0.16mi - 2:50(18:11/mi) 128/141bpm [2328b/mi] 20cal 62/68rpm Add a comment 3.2mi, 35:06 Run - Easy 30mins easy plus warm-up 1) 0.11mi - 1:30(14:15/mi) 107/112bpm [1524b/mi] 9cal 171/251W 2) 0.1mi - 1:00(9:41/mi) 124/133bpm [1201b/mi] 9cal 238/260W 3) 0.04mi - 30(13:51/mi) 130/135bpm [1800b/mi] 5cal 196/259W 4) 0.1mi - 1:00(9:33/mi) 134/143bpm [1279b/mi] 10cal 238/307W 5) 0.02mi - 30(27:31/mi) 138/145bpm [3798b/mi] 5cal 151/274W 6) 0.01mi - 36(56:59/mi) 137/142bpm [7808b/mi] 6cal 56/195W 7) 2.84mi - 30:00(10:34/mi) 152/160bpm [1605b/mi] 313cal 234/298W 8) 0mi - 0(0/mi) 152/160bpm [INFb/mi] 313cal 234/298W Add a comment	0.2mi, 2:50 Walk - General Cool down 1) 0.16mi - 2:50(18:01/mi) 138/153bpm [2486b/mi] 26cal 60/68rpm Add a comment 3.3mi, 35:06 Run - Easy 30mins easy plus warm-up 1) 0.1mi - 1:30(14:38/mi) 104/109bpm [1521b/mi] 9cal 152/190W 2) 0.1mi - 1:00(9:52/mi) 123/133bpm [1213b/mi] 9cal 221/253W 3) 0.04mi - 30(13:53/mi) 133/136bpm [1846b/mi] 4cal 187/250W 4) 0.11mi - 1:00(9:28/mi) 134/142bpm [1268b/mi] 10cal 229/255W 5) 0.02mi - 30(29:06/mi) 137/143bpm [3987b/mi] 4cal 136/272W 6) 0.01mi - 35(55:10/mi) 133/140bpm [7337b/mi] 6cal 62/191W 7) 2.96mi - 30:00(10:08/mi) 161/171bpm [1632b/mi] 328cal 239/328W 8) 0mi - 1(4:26:53/mi) 161/171bpm [42968b/mi] 328cal 239/328W Add a comment	0.6mi, 13:42 Walk - General Home from pub 1) 0.6mi - 13:42(22:57/mi) 97/109bpm [2227b/mi] 57cal 53/64rpm Add a comment 0.7mi, 15:39 Walk - General To the pub via Bourne Hall 1) 0.67mi - 15:39(23:31/mi) 95/108bpm [2235b/mi] 65cal 48/64rpm Add a comment	0mi, 2:17 Cross - Strength Planks Add a comment 1.1mi, 18:42 Walk - General 1) 0mi - 3(25:24/mi) 80/80bpm [2031b/mi] 2) 1.05mi - 18:39(17:43/mi) 100/125bpm [1772b/mi] 91cal 61/70rpm Add a comment 1mi, 18:24 Walk - General To work 1) 1.03mi - 18:24(17:50/mi) 114/126bpm [2034b/mi] 100cal 63/68rpm Add a comment 0.2mi, 2:35 Walk - General Cool down 1) 0.15mi - 2:35(17:32/mi) 127/138bpm [2227b/mi] 19cal 62/68rpm Add a comment 3.1mi, 34:58 Run - Easy 30mins easy plus warm-up 1) 0.11mi - 1:30(14:11/mi) 110/115bpm [1560b/mi] 10cal 159/301W 2) 0.1mi - 1:00(9:37/mi) 125/140bpm [1202b/mi] 9cal 242/309W 3) 0.04mi - 30(13:37/mi) 137/143bpm [1866b/mi] 5cal 258/343W 4) 0.1mi - 1:00(9:39/mi) 140/148bpm [1350b/mi] 11cal 276/307W 5) 0.02mi - 30(31:12/mi) 143/150bpm [4462b/mi] 5cal 154/309W 6) 0.01mi - 26(43:27/mi) 141/145bpm [6127b/mi] 5cal 91/253W 7) 2.74mi - 30:00(10:58/mi) 149/156bpm [1634b/mi] 317cal 241/399W 8) 0mi - 1(4:27/mi) 153/153bpm [682b/mi] 1cal 240/248W Add a comment	0mi, 30:31 Cross - Strength Autumn 24 Strength - week 1 - Tu Warm-up squats: 1@ 25kg Squat: 5 @30kg 5 @35kg 5 @40kg Warm-up deadlift: 1@ 45kg Deadlift: 5 @45kg 5 @50kg 5 @55kg Band-assisted pull-up 3x 5 @black DB shoulder press 3x 10 @5kg DB Lateral raise 3x 10 @2.5kg 3x 10 Russian twist @2.5kg 10 Sit-up 10 Bicycle Crunch 30sec plank Add a comment	0mi, 2:33 Cross - Strength Planks Add a comment 1mi, 18:44 Walk - General To the train 1) 0.95mi - 18:44(19:38/mi) 90/103bpm [1767b/mi] 88cal 57/67rpm Add a comment 0.9mi, 16:18 Walk - General To work 1) 0.92mi - 16:18(17:38/mi) 116/127bpm [2045b/mi] 92cal 63/69rpm Add a comment 0.2mi, 3:10 Walk - General Cool down 1) 0.17mi - 3:10(18:49/mi) 137/151bpm [2578b/mi] 30cal 61/68rpm Add a comment 2.5mi, 24:01 Run - Tempo 4x 4mins tempo, 1min recover 1) 0.47mi - 4:00(8:33/mi) 170/180bpm [1455b/mi] 50cal 304/374W 2) 0.06mi - 1:00(16:32/mi) 165/178bpm [2729b/mi] 11cal 169/335W 3) 0.47mi - 4:00(8:31/mi) 173/179bpm [1472b/mi] 50cal 295/317W 4) 0.06mi - 1:00(16:37/mi) 164/178bpm [2725b/mi] 11cal 147/293W 5) 0.48mi - 4:00(8:23/mi) 171/177bpm [1434b/mi] 49cal 281/348W 6) 0.06mi - 1:00(17:09/mi) 161/176bpm [2762b/mi] 11cal 142/285W 7) 0.46mi - 4:00(8:41/mi) 173/181bpm [1501b/mi] 50cal 278/352W 8) 0.04mi - 1:00(22:37/mi) 168/180bpm [3798b/mi] 12cal 105/317W 9) 0.37mi - 4:00(10:47/mi) 158/161bpm [1704b/mi] 43cal 233/281W 10) 0mi - 1(2:43/mi) 160/160bpm [433b/mi] 221/225W Add a comment 0.7mi, 8:18 Run - Warm Up Half session warm-up 1) 0.1mi - 1:30(14:45/mi) 112/119bpm [1653b/mi] 9cal 161/269W 2) 0.47mi - 5:00(10:39/mi) 149/159bpm [1586b/mi] 53cal 247/274W 3) 0.03mi - 15(7:41/mi) 161/168bpm [1236b/mi] 3cal 267/309W 4) 0.03mi - 15(9:48/mi) 168/171bpm [1647b/mi] 3cal 289/345W 5) 0.03mi - 15(7:42/mi) 167/172bpm [1285b/mi] 3cal 287/345W 6) 0.01mi - 15(30:32/mi) 172/174bpm [5251b/mi] 3cal 157/350W 7) 0mi - 48(19:58:55/mi) 158/170bpm [189428b/mi] 9cal 52/220W Add a comment	0mi, 21:01 Cross - Strength Autumn 24 Strength - week 1 - Thu Press 3x 5 @20kg DB row 3x 8 @5kg Tricep extension 3x 8 @12kg DB bicep curl 3x 8 @5kg 3x 10 Russian twist @2.5kg 10 Sit-up 10 Bicycle Crunch 30sec plank Add a comment
Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16
0mi, 2:15 Cross - Strength Planks Add a comment 0.2mi, 2:55 Walk - General Cool down 1) 0.15mi - 2:55(19:21/mi) 126/140bpm [2438b/mi] 21cal 61/67rpm Add a comment 3.1mi, 35:08 Run - Easy 30mins easy plus warm-up 1) 0.11mi - 1:30(14:14/mi) 105/110bpm [1495b/mi] 9cal 156/282W 2) 0.1mi - 1:00(10:15/mi) 123/134bpm [1261b/mi] 9cal 229/255W 3) 0.04mi - 30(13:57/mi) 130/134bpm [1814b/mi] 5cal 202/256W 4) 0.1mi - 1:00(10:03/mi) 135/142bpm [1357b/mi] 10cal 235/262W 5) 0.01mi - 30(36:10/mi) 142/146bpm [5135b/mi] 5cal 112/270W 6) 0.01mi - 37(59:56/mi) 139/145bpm [8330b/mi] 6cal 73/225W 7) 2.69mi - 30:00(11:09/mi) 149/158bpm [1661b/mi] 307cal 232/277W 8) 0mi - 1(7:42/mi) 153/153bpm [1178b/mi] 238/242W Add a comment	0mi, 2:15 Cross - Strength Planks Add a comment 0.2mi, 2:55 Walk - General Cool down 1) 0.17mi - 2:55(17:19/mi) 124/139bpm [2148b/mi] 21cal 61/68rpm Add a comment 3.2mi, 35:15 Run - Easy 30mins easy plus warm-up 1) 0.1mi - 1:30(14:27/mi) 98/107bpm [1416b/mi] 9cal 155/200W 2) 0.1mi - 1:00(9:51/mi) 120/135bpm [1182b/mi] 9cal 230/282W 3) 0.04mi - 30(13:38/mi) 128/136bpm [1745b/mi] 5cal 206/253W 4) 0.1mi - 1:00(9:45/mi) 131/139bpm [1277b/mi] 10cal 234/267W 5) 0.02mi - 30(26:09/mi) 136/140bpm [3555b/mi] 5cal 140/276W 6) 0.01mi - 34(1:07:54/mi) 134/137bpm [9098b/mi] 5cal 64/202W 7) 2.77mi - 30:00(10:50/mi) 148/157bpm [1603b/mi] 307cal 232/302W 8) 0.01mi - 10(16:06/mi) 155/157bpm [2495b/mi] 2cal 137/181W Add a comment	-	1mi, 18:58 Walk - General to the train 1) 1.02mi - 18:58(18:34/mi) 88/101bpm [1634b/mi] 87cal 62/67rpm Add a comment 1mi, 18:53 Walk - General To work 1) 1.03mi - 18:53(18:16/mi) 105/114bpm [1918b/mi] 99cal 63/68rpm Add a comment 0.2mi, 3:05 Walk - General Cool down 1) 0.17mi - 3:05(17:44/mi) 125/139bpm [2217b/mi] 21cal 62/69rpm Add a comment 2.4mi, 24:01 Run - Intervals 5x 2mins fast, 2mins recover 1) 0.25mi - 2:00(8:02/mi) 160/175bpm [1286b/mi] 23cal 324/359W 2) 0.15mi - 2:00(13:18/mi) 152/175bpm [2021b/mi] 20cal 195/341W 3) 0.25mi - 2:00(8:02/mi) 168/177bpm [1349b/mi] 25cal 319/339W 4) 0.15mi - 2:00(12:54/mi) 152/176bpm [1961b/mi] 20cal 193/331W 5) 0.25mi - 2:00(7:58/mi) 167/175bpm [1329b/mi] 24cal 302/323W 6) 0.16mi - 2:00(12:29/mi) 150/175bpm [1874b/mi] 20cal 187/306W 7) 0.25mi - 2:00(7:52/mi) 165/175bpm [1298b/mi] 24cal 297/317W 8) 0.17mi - 2:00(11:58/mi) 149/174bpm [1784b/mi] 20cal 184/316W 9) 0.25mi - 2:00(8:03/mi) 168/177bpm [1352b/mi] 25cal 315/350W 10) 0.16mi - 2:00(12:46/mi) 153/177bpm [1953b/mi] 20cal 197/372W 11) 0.37mi - 4:00(10:43/mi) 148/152bpm [1586b/mi] 42cal 241/285W 12) 0mi - 1(13:03:13/mi) 148/152bpm [115916b/mi] 42cal 241/285W Add a comment 0.7mi, 7:57 Run - Warm Up Half session warm-up 1) 0.1mi - 1:30(14:29/mi) 105/110bpm [1521b/mi] 9cal 152/354W 2) 0.47mi - 5:00(10:42/mi) 138/149bpm [1476b/mi] 51cal 250/285W 3) 0.03mi - 15(7:41/mi) 152/160bpm [1168b/mi] 3cal 266/332W 4) 0.03mi - 15(9:41/mi) 160/162bpm [1550b/mi] 3cal 283/362W 5) 0.03mi - 15(7:19/mi) 159/164bpm [1162b/mi] 3cal 277/330W 6) 0.02mi - 15(15:28/mi) 165/167bpm [2553b/mi] 3cal 217/336W 7) 0mi - 27(4:17:20/mi) 163/167bpm [41944b/mi] 5cal 66/202W Add a comment	0mi, 32:00 Cross - Strength Autumn 24 Strength - week 2 - Tu Warm-up squat 1 @30kg Squat 3 @35kg 3 @40kg 3 @45kg Warm-up deadlift 1 @45kg Deadlifts 3 @50kg 3 @55kg 3 @60kg Pull-up 3x 5 @black DB press 3x 12 @5kg DB lateral raise 3x 12 @2.5kg 3x 10 Russian twist @2.5kg 10 Sit-up 10 Bicycle Crunch 30sec plank Add a comment	0mi, 2:17 Cross - Strength Planks Add a comment 0.2mi, 3:00 Walk - General Cool down 1) 0.16mi - 3:00(18:32/mi) 131/146bpm [2427b/mi] 24cal 59/69rpm Add a comment 2.5mi, 24:01 Run - Tempo 4x 4mins tempo, 1min recover 1) 0.46mi - 4:00(8:37/mi) 167/177bpm [1439b/mi] 48cal 300/342W 2) 0.06mi - 1:00(17:00/mi) 162/177bpm [2753b/mi] 11cal 155/321W 3) 0.47mi - 4:00(8:26/mi) 170/177bpm [1433b/mi] 48cal 292/323W 4) 0.06mi - 1:00(16:29/mi) 161/176bpm [2654b/mi] 10cal 136/302W 5) 0.47mi - 4:00(8:27/mi) 166/175bpm [1403b/mi] 47cal 285/322W 6) 0.06mi - 1:00(16:13/mi) 159/173bpm [2579b/mi] 10cal 145/285W 7) 0.48mi - 4:00(8:24/mi) 171/179bpm [1436b/mi] 48cal 284/328W 8) 0.06mi - 1:00(16:31/mi) 163/179bpm [2692b/mi] 11cal 153/302W 9) 0.37mi - 4:00(10:49/mi) 151/158bpm [1634b/mi] 40cal 231/253W 10) 0mi - 1(2:18:59/mi) 151/158bpm [20987b/mi] 40cal 231/253W Add a comment 0.7mi, 7:57 Run - Warm Up Half session warm-up 1) 0.1mi - 1:30(15:00/mi) 101/111bpm [1515b/mi] 9cal 161/277W 2) 0.46mi - 5:00(10:50/mi) 139/153bpm [1505b/mi] 50cal 246/313W 3) 0.03mi - 15(7:19/mi) 155/163bpm [1135b/mi] 3cal 280/373W 4) 0.02mi - 15(10:20/mi) 163/166bpm [1683b/mi] 3cal 298/381W 5) 0.03mi - 15(7:58/mi) 162/165bpm [1289b/mi] 3cal 284/315W 6) 0.01mi - 15(19:14/mi) 167/168bpm [3212b/mi] 3cal 178/350W 7) 0mi - 27(6:04:41/mi) 165/169bpm [60171b/mi] 5cal 86/218W Add a comment	0mi, 22:00 Cross - Strength Autumn 24 Strength - week 2 - Thu Warm-up press 1 @20kg Press 3x 3 @22.5kg Lat pull down 3x 10 @12kg Tricep extension 3x 10 @12kg DB bicep curl 3x 10 @5kg 3x 10 Russian twist @2.5kg 10 Sit-up 10 Bicycle Crunch 30sec plank Add a comment
Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23
0mi, 2:15 Cross - Strength Planks Add a comment 0.2mi, 3:00 Walk - General Cool down 1) 0.17mi - 3:00(18:02/mi) 121/135bpm [2182b/mi] 20cal 60/67rpm Add a comment 3.2mi, 35:01 Run - Easy 30mins easy plus warm-up 1) 0.1mi - 1:30(15:39/mi) 97/105bpm [1518b/mi] 8cal 154/311W 2) 0.1mi - 1:00(10:00/mi) 120/133bpm [1201b/mi] 9cal 235/257W 3) 0.03mi - 30(15:03/mi) 129/136bpm [1942b/mi] 5cal 189/258W 4) 0.1mi - 1:00(9:40/mi) 131/141bpm [1266b/mi] 10cal 250/301W 5) 0.02mi - 30(32:36/mi) 136/141bpm [4434b/mi] 4cal 127/302W 6) 0.01mi - 30(50:58/mi) 130/139bpm [6626b/mi] 5cal 82/240W 7) 2.81mi - 30:00(10:40/mi) 148/155bpm [1578b/mi] 312cal 241/290W 8) 0mi - 0(9:38:01/mi) 148/155bpm [85547b/mi] 312cal 241/290W Add a comment	0mi, 2:16 Cross - Strength Planks Add a comment 0.2mi, 3:15 Walk - General Cool down 1) 0.19mi - 3:15(17:10/mi) 120/131bpm [2060b/mi] 21cal 63/68rpm Add a comment 4.2mi, 45:06 Run - Easy 40mins easy plus warm-up 1) 0.1mi - 1:30(14:26/mi) 95/101bpm [1371b/mi] 9cal 164/344W 2) 0.1mi - 1:00(10:13/mi) 112/123bpm [1145b/mi] 9cal 226/256W 3) 0.04mi - 30(13:53/mi) 120/124bpm [1667b/mi] 5cal 200/254W 4) 0.1mi - 1:00(10:05/mi) 123/130bpm [1240b/mi] 10cal 235/280W 5) 0.01mi - 30(38:31/mi) 130/137bpm [5008b/mi] 5cal 128/282W 6) 0.01mi - 30(59:30/mi) 115/132bpm [6842b/mi] 4cal 75/194W 7) 3.79mi - 40:00(10:33/mi) 148/159bpm [1561b/mi] 415cal 241/310W 8) 0.01mi - 6(13:12/mi) 153/154bpm [2020b/mi] 1cal 186/249W Add a comment	-	1.1mi, 19:39 Walk - General To the train 1) 1.05mi - 19:39(18:45/mi) 85/101bpm [1593b/mi] 90cal 62/67rpm Add a comment 1mi, 18:45 Walk - General To work 1) 1.03mi - 18:45(18:09/mi) 104/114bpm [1888b/mi] 98cal 62/67rpm Add a comment 0.2mi, 3:05 Walk - General Cool down 1) 0.18mi - 3:05(17:19/mi) 126/138bpm [2182b/mi] 21cal 63/68rpm Add a comment 2.4mi, 24:01 Run - Intervals 5x 2mins fast, 2mins recover 1) 0.25mi - 2:00(8:03/mi) 162/175bpm [1304b/mi] 23cal 319/364W 2) 0.15mi - 2:00(13:01/mi) 152/176bpm [1979b/mi] 20cal 194/356W 3) 0.25mi - 2:00(7:59/mi) 169/177bpm [1350b/mi] 25cal 311/334W 4) 0.15mi - 2:00(12:55/mi) 151/176bpm [1949b/mi] 19cal 190/337W 5) 0.25mi - 2:00(7:51/mi) 168/176bpm [1318b/mi] 25cal 301/322W 6) 0.16mi - 2:00(12:37/mi) 151/176bpm [1905b/mi] 20cal 180/337W 7) 0.26mi - 2:00(7:49/mi) 166/174bpm [1298b/mi] 24cal 306/326W 8) 0.16mi - 2:00(12:31/mi) 151/173bpm [1889b/mi] 20cal 186/338W 9) 0.25mi - 2:00(7:51/mi) 170/178bpm [1336b/mi] 25cal 319/343W 10) 0.15mi - 2:00(12:55/mi) 154/179bpm [1988b/mi] 20cal 185/336W 11) 0.38mi - 4:00(10:30/mi) 149/152bpm [1565b/mi] 42cal 243/308W 12) 0mi - 1(3:25/mi) 152/152bpm [520b/mi] 230/235W Add a comment 0.7mi, 8:01 Run - Warm Up Half session warm-up 1) 0.1mi - 1:30(15:06/mi) 107/114bpm [1616b/mi] 9cal 149/207W 2) 0.48mi - 5:00(10:31/mi) 139/150bpm [1461b/mi] 51cal 248/293W 3) 0.03mi - 15(7:17/mi) 154/162bpm [1120b/mi] 3cal 279/345W 4) 0.03mi - 15(9:24/mi) 161/165bpm [1512b/mi] 3cal 311/358W 5) 0.03mi - 15(7:19/mi) 159/166bpm [1163b/mi] 3cal 285/327W 6) 0.02mi - 15(15:11/mi) 165/168bpm [2504b/mi] 3cal 212/317W 7) 0mi - 31(7:30:27/mi) 161/166bpm [72521b/mi] 6cal 74/238W Add a comment	0mi, 31:00 Cross - Strength Autumn 24 strength - week 3 - Tu Warm-up squats: 1@ 35kg Squat: 5 @40kg 3 @45kg 1+ @50kg Warm-up deadlift: 1@ 45kg Deadlift: 5 @50kg 3 @55kg 1+ @60kg Pull-up 3x 5 @black DB press 3x 12 @5kg DB lateral raise 3x 12 @2.5kg 3x 10 Russian twist @2.5kg 10 Sit-up 10 Bicycle Crunch 30sec plank Add a comment	0mi, 2:16 Cross - Strength Planks Add a comment 0.1mi, 2:40 Walk - General Cool down 1) 0.14mi - 2:40(19:08/mi) 132/146bpm [2526b/mi] 23cal 57/67rpm Add a comment 2.5mi, 24:01 Run - Tempo 4x 4mins tempo, 1min recover 1) 0.47mi - 4:00(8:31/mi) 166/179bpm [1413b/mi] 47cal 299/366W 2) 0.06mi - 1:00(15:47/mi) 163/178bpm [2574b/mi] 11cal 156/317W 3) 0.47mi - 4:00(8:26/mi) 172/179bpm [1449b/mi] 48cal 297/334W 4) 0.06mi - 1:00(15:45/mi) 161/176bpm [2536b/mi] 10cal 160/296W 5) 0.48mi - 4:00(8:17/mi) 169/177bpm [1401b/mi] 47cal 290/349W 6) 0.06mi - 1:00(16:21/mi) 160/175bpm [2615b/mi] 10cal 141/300W 7) 0.47mi - 4:00(8:27/mi) 170/180bpm [1437b/mi] 48cal 284/339W 8) 0.06mi - 1:00(16:57/mi) 164/178bpm [2779b/mi] 11cal 153/289W 9) 0.37mi - 4:00(10:49/mi) 153/160bpm [1654b/mi] 40cal 235/287W 10) 0mi - 1(4:55/mi) 160/160bpm [787b/mi] 184/186W Add a comment 0.7mi, 8:00 Run - Warm Up Half session warm-up 1) 0.1mi - 1:30(14:35/mi) 94/100bpm [1371b/mi] 8cal 164/227W 2) 0.48mi - 5:00(10:24/mi) 136/150bpm [1415b/mi] 50cal 250/317W 3) 0.03mi - 15(7:16/mi) 152/153bpm [1104b/mi] 3cal 286/357W 4) 0.02mi - 15(10:56/mi) 153/156bpm [1672b/mi] 3cal 321/356W 5) 0.03mi - 15(7:37/mi) 161/162bpm [1226b/mi] 3cal 294/327W 6) 0.02mi - 15(10:02/mi) 162/162bpm [1625b/mi] 3cal 304/351W 7) 0mi - 30(3:39:22/mi) 159/162bpm [34879b/mi] 6cal 77/221W Add a comment	1.1mi, 19:03 Walk - General To the train 1) 1.09mi - 19:03(17:30/mi) 94/108bpm [1644b/mi] 94cal 62/70rpm Add a comment 1.1mi, 19:57 Walk - General To work 1) 1.09mi - 19:57(18:20/mi) 96/120bpm [1760b/mi] 103cal 62/67rpm Add a comment 0mi, 21:30 Cross - Strength Autumn 24 Strength - week 3 - Thu Press 5 @25kg DB row 3x 12 @5kg DB skull crusher 3x 12 @5kg Hammer curl 3x 12 @5kg 3x 10 Russian twist @2.5kg 10 Sit-up 10 Bicycle Crunch 30sec plank Add a comment
Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30
0.2mi, 3:35 Walk - General Cool down 1) 0.21mi - 3:35(17:16/mi) 122/139bpm [2107b/mi] 25cal 63/69rpm Add a comment 3.2mi, 35:01 Run - Easy 30mins easy plus warm-up 1) 0.1mi - 1:30(14:48/mi) 90/99bpm [1332b/mi] 8cal 159/203W 2) 0.1mi - 1:00(9:38/mi) 108/125bpm [1041b/mi] 9cal 252/293W 3) 0.03mi - 30(14:31/mi) 116/126bpm [1684b/mi] 4cal 204/293W 4) 0.1mi - 1:00(9:37/mi) 122/132bpm [1173b/mi] 10cal 259/312W 5) 0.01mi - 30(34:20/mi) 124/130bpm [4257b/mi] 4cal 123/318W 6) 0.01mi - 30(41:17/mi) 116/124bpm [4789b/mi] 4cal 93/207W 7) 2.86mi - 30:00(10:29/mi) 148/157bpm [1552b/mi] 311cal 246/312W 8) 0mi - 1(1:22:31/mi) 148/157bpm [12212b/mi] 311cal 246/312W Add a comment 0mi, 2:18 Cross - Strength Planks Add a comment	0mi, 2:20 Cross - Strength Planks Add a comment 0.2mi, 2:45 Walk - General Cool down 1) 0.15mi - 2:45(18:22/mi) 125/139bpm [2296b/mi] 18cal 62/68rpm Add a comment 4.1mi, 45:05 Run - Easy 40mins easy plus warm-up 1) 0.1mi - 1:30(14:39/mi) 86/104bpm [1260b/mi] 8cal 148/185W 2) 0.1mi - 1:00(10:19/mi) 116/128bpm [1197b/mi] 9cal 236/264W 3) 0.04mi - 30(13:27/mi) 122/128bpm [1642b/mi] 4cal 192/242W 4) 0.1mi - 1:00(9:33/mi) 128/136bpm [1222b/mi] 9cal 233/290W 5) 0.02mi - 30(29:16/mi) 131/135bpm [3833b/mi] 4cal 132/304W 6) 0.01mi - 35(1:10:50/mi) 126/133bpm [8926b/mi] 5cal 61/212W 7) 3.78mi - 40:00(10:35/mi) 149/158bpm [1578b/mi] 417cal 239/339W 8) 0mi - 0(8:16:13/mi) 149/158bpm [73936b/mi] 417cal 239/339W Add a comment	-	1mi, 17:50 Walk - General To the train 1) 1.02mi - 17:50(17:32/mi) 87/100bpm [1525b/mi] 87cal 64/71rpm Add a comment 1mi, 18:19 Walk - General To work 1) 1.03mi - 18:19(17:52/mi) 94/114bpm [1679b/mi] 97cal 61/70rpm Add a comment 0.2mi, 2:50 Walk - General Cool down 1) 0.16mi - 2:50(18:01/mi) 123/139bpm [2215b/mi] 18cal 61/69rpm Add a comment 3.2mi, 34:51 Run - Easy 30mins easy plus warm-up 1) 0.1mi - 1:30(14:47/mi) 104/109bpm [1538b/mi] 9cal 160/207W 2) 0.1mi - 1:00(10:15/mi) 120/134bpm [1230b/mi] 9cal 237/288W 3) 0.03mi - 30(14:26/mi) 127/135bpm [1833b/mi] 5cal 221/282W 4) 0.1mi - 1:00(10:01/mi) 129/135bpm [1291b/mi] 10cal 255/295W 5) 0.01mi - 30(52:40/mi) 136/140bpm [7162b/mi] 5cal 136/309W 6) 0.01mi - 20(41:35/mi) 131/136bpm [5447b/mi] 3cal 56/123W 7) 2.81mi - 30:00(10:40/mi) 147/153bpm [1569b/mi] 304cal 242/311W 8) 0mi - 1(4:17/mi) 148/148bpm [634b/mi] 240/243W Add a comment	0mi, 25:01 Cross - Strength Autumn 24 Strength - week 4 - Tu Warm-up squat: 1 @40kg Squats 5 @45kg Pull-ups 3x 5 @black DB press 3x 12 @5kg DB row 3x 10 @5kg DB lateral raise 3x 15 @2.5kg 3x 10 Russian twist @2.5kg 10 Sit-up 10 Bicycle Crunch 30sec plank Add a comment	0mi, 2:14 Cross - Strength Planks Add a comment 1.1mi, 20:03 Walk - General To the train 1) 1.07mi - 20:03(18:40/mi) 87/98bpm [1624b/mi] 90cal 63/68rpm Add a comment 0.9mi, 17:00 Walk - General To work 1) 0.94mi - 17:00(18:10/mi) 91/109bpm [1654b/mi] 86cal 64/68rpm Add a comment	-

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