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WayOfTheDodo

Last on at 9am, 30th Jan 2025

M60 Ayrshire

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About Me
I had a return to running in 2013 after running a bit when I was younger and then having 30 years off. Now just trying not to slow down too much and stay in one piece! Show More...

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Recent Blogs
Workout Wednesday	29th Jan
Plumbing the depths	28th Jan
Poles	27th Jan
Tired legs	26th Jan
Catching up	25th Jan

My parkrun
Ayr parkrun

Recent Training
29th Jan	Strength	0mi	19:34
29th Jan	General	0.4mi	7:29
29th Jan	Tempo	8.1mi	1:15:49
28th Jan	Strength	0mi	17:14
28th Jan	Easy	8.1mi	1:26:04

Planned Races	Show more
February Virtual Mile	1st Feb
Feb 25 Fetch Virtual 5K Challenge	1st Feb
Glentress Trail Races	16th Feb
March Virtual Mile	1st Mar
April Virtual Mile	1st Apr

12 Month Benchmarks	Run
Mile	6:54
5k	22:45
5mi	36:40
10k	49:17
10mi	1:24:26
Half	1:50:50

Recent Pictures	Show more

2025 Targets	Set your targets
Run 2000

Recent Threads
100 miles a month in 2025
The virtual mile thread
100 miles a month in 2024
5,001 press-ups in 2025
Ultra Marathons
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Followers (4)

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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	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	2025	PB	WB
200m	1						39 63.01								39 5:14/mi	63.01
800m	1						3:22 60.53								3:22 6:46/mi	60.53
1500m	2					6:28 64.05	6:25 65.08								6:25 6:53/mi	65.08
1mi	26									7:33 61.17		6:51 68.58	6:54 68.67	8:06 59.00	6:51 6:51/mi	68.67
3000m	2				12:58 67.84	13:03 67.96									12:58 6:57/mi	67.96
5km	110	33:25 44.07	25:55 57.28		22:31 67.01		23:11 66.17	23:20 66.30	26:02 59.93	23:33 66.82	24:40 64.35	23:04 69.41	22:18 72.43	27:08 60.05	22:18 7:11/mi	72.43
10km	16		47:17 63.91	47:17 64.47	43:59 69.91	50:47 61.08	47:12 66.30					50:11 65.26	46:30 71.09		43:59 7:05/mi	71.09
13km	1								1:03:19 66.49						1:03:19 7:50/mi	66.49
10.6mi	1						1:33:50 58.39								1:33:50 8:54/mi	58.39
13mi	1					2:42:52 41.40									2:42:52 12:32/mi	41.40
13.1mi	7		1:52:48 58.62		1:42:12 65.88	1:45:19 64.51		1:51:18 62.17			1:48:09 65.82		1:51:15 65.23		1:42:12 7:48/mi	65.88
26.2mi	4			3:47:38 61.46	3:28:02 67.86	3:28:57 68.18				3:46:18 65.33					3:28:02 7:56/mi	68.18
50km	1					6:09:42 47.39									6:09:42 11:54/mi	47.39

Date	Planned Races			Distance
1 Dec	December Virtual Mile			1mi
1 Nov	November Virtual Mile			1mi
1 Oct	October Virtual Mile			1mi
1 Sep	September Virtual Mile			1mi
1 Aug	August Virtual Mile			1mi
1 Jul	July Virtual Mile			1mi
7 Jun	Ultra Scotland Confirmed			50mi
1 Jun	June Virtual Mile			1mi
1 May	May Virtual Mile			1mi
1 Apr	April Virtual Mile			1mi
1 Mar	March Virtual Mile			1mi
16 Feb	Glentress Trail Races Confirmed			26.2mi
1 Feb	February Virtual Mile			1mi
2025		Result	WAVA	Distance
1 Jan	January Virtual Mile SB	8:06	59.00	1mi
1 Jan	Jan 25 Fetch Virtual 5K Challenge SB	27:08	60.05	5km
2024		Result	WAVA	Distance
1 Dec	Fetch Virtual 5K Challenge	26:00	62.12	5km
1 Dec	December Virtual Mile	8:10	58.02	1mi
1 Nov	November Virtual Mile	6:59	67.85	1mi
1 Nov	Fetch Virtual 5K Challenge	22:58	70.33	5km
26 Oct	Ayr parkrun	27:58	57.75	5km
19 Oct	The Doctor K Cup	32:45	49.32	5km
1 Oct	October Virtual Mile	8:17	57.20	1mi
1 Oct	Fetch Virtual 5K Challenge	26:28	61.03	5km
21 Sep	Ayr parkrun	27:29	58.77	5km
15 Sep	Dumfries Half Marathon hosting the BMAF Championships SB	1:51:15	65.23	13.1mi
1 Sep	September Virtual Mile	7:14	65.50	1mi
1 Sep	Fetch Virtual 5K Challenge	24:51	65.00	5km
24 Aug	Storeys Field parkrun	27:10	59.45	5km
1 Aug	August Virtual Mile	6:56	68.34	1mi
1 Aug	Fetch Virtual 5K Challenge	22:45	70.99	5km
27 Jul	Ayr parkrun	26:48	60.27	5km
6 Jul	F’Laps			24hr
1 Jul	Fetch Virtual 5K Challenge	25:31	63.30	5km
1 Jul	July Virtual Mile	7:53	60.10	1mi
1 Jun	Fetch Virtual 5K Challenge	25:19	63.80	5km
1 Jun	June Virtual Mile	7:35	62.48	1mi
18 May	Ayr parkrun	27:05	59.64	5km
1 May	Troon Tortoises 10k SB	46:30	71.09	10km
1 May	Fetch Virtual 5K Challenge PB	22:18	72.43	5km
1 May	May Virtual Mile SB	6:54	68.67	1mi
20 Apr	Ayr parkrun	27:13	59.34	5km
6 Apr	Ayr parkrun	28:58	55.76	5km
1 Apr	Fetch Virtual 5K Challenge	25:14	64.01	5km
1 Apr	April Virtual Mile	7:34	62.62	1mi
23 Mar	Ayr parkrun	27:13	59.34	5km
16 Mar	Victoria Dock parkrun	24:46	65.21	5km
1 Mar	Fetch Virtual 5K Challenge	24:18	66.47	5km
1 Mar	March Virtual Mile	7:26	63.74	1mi
17 Feb	Ayr parkrun	26:34	60.80	5km
10 Feb	Ayr parkrun	26:38	60.64	5km
3 Feb	Ayr parkrun	26:48	60.27	5km
1 Feb	February Virtual Mile	7:49	60.61	1mi
1 Feb	Fetch Virtual 5K Challenge	26:34	60.80	5km
13 Jan	Ayr parkrun	28:11	57.31	5km
1 Jan	January Virtual Mile	7:01	67.53	1mi
1 Jan	Fetch Virtual 5K Challenge	22:48	70.84	5km
2023		Result	WAVA	Distance
1 Dec	December Virtual Mile PB	6:51	68.58	1mi
1 Dec	Fetch Virtual 5K Challenge	28:04	57.04	5km
1 Nov	Fetch Virtual 5K Challenge	26:43	59.93	5km
1 Nov	November Virtual Mile	7:21	63.91	1mi
14 Oct	Ayr parkrun	28:02	57.11	5km
7 Oct	The Doctor K Cup	24:50	64.47	5km
7 Oct	Ayr parkrun	25:52	61.90	5km
1 Oct	Fetch Virtual 5K Challenge	23:23	68.47	5km
1 Oct	October Virtual Mile	7:18	64.35	1mi
30 Sep	Ayr parkrun	28:25	56.34	5km
23 Sep	Ayr parkrun	52:12	30.67	5km
9 Sep	Troon parkrun	23:04	69.41	5km
1 Sep	September Virtual Mile	7:06	66.16	1mi
1 Sep	Fetch Virtual 5K Challenge SB	23:04	69.41	5km
26 Aug	Ayr parkrun	29:31	54.24	5km
12 Aug	Ayr parkrun	28:18	56.57	5km
5 Aug	Dean Castle Country Park parkrun	26:26	60.57	5km
1 Aug	August Virtual Mile	7:15	64.79	1mi
1 Aug	Fetch Virtual 5K Challenge	25:15	63.41	5km
8 Jul	Troon parkrun	23:32	68.03	5km
1 Jul	Ayr parkrun	26:54	59.52	5km
1 Jul	July Virtual Mile	7:17	64.50	1mi
17 Jun	Eglinton parkrun	26:10	61.19	5km
10 Jun	Storeys Field parkrun	24:16	65.98	5km
3 Jun	Frogmary Green Farm parkrun	25:36	62.54	5km
1 Jun	June Virtual Mile	7:17	64.50	1mi
27 May	Linwood parkrun	25:39	62.42	5km
24 May	Land O' Burns 10k			10km
20 May	Girvan Prom parkrun	24:09	66.30	5km
13 May	Hasenheide parkrun	24:55	64.26	5km
6 May	Ayr parkrun	29:31	54.24	5km
3 May	Troon Tortoises 10k SB	50:11	65.26	10km
1 May	May Virtual Mile	7:37	61.67	1mi
29 Apr	Ayr parkrun	28:49	55.56	5km
22 Apr	Jersey parkrun	25:37	62.50	5km
15 Apr	Troon parkrun	23:25	68.37	5km
8 Apr	Ayr parkrun	50:50	31.50	5km
1 Apr	Ayr parkrun	27:28	58.29	5km
1 Apr	April Virtual Mile	7:25	63.34	1mi
25 Mar	Ayr parkrun	28:49	55.56	5km
11 Mar	Ayr parkrun	36:19	44.09	5km
4 Mar	Ayr parkrun	26:31	60.38	5km
1 Mar	March Virtual Mile	7:53	59.59	1mi
25 Feb	Ayr parkrun	27:27	58.33	5km
4 Feb	Ayr parkrun	26:55	59.48	5km
1 Feb	February Virtual Mile	7:05	66.32	1mi
31 Jan	January Virtual Mile	8:05	58.11	1mi
7 Jan	Ayr parkrun	29:03	55.11	5km
2022		Result	WAVA	Distance
17 Dec	Ayr parkrun	27:29	57.75	5km
3 Dec	Ayr parkrun	57:57	27.39	5km
26 Nov	Ayr parkrun	29:03	54.64	5km
12 Nov	Ayr parkrun	28:31	55.66	5km
15 Oct	Southampton parkrun	27:16	58.21	5km
2 Oct	Great Scottish Run Half Marathon			13.1mi
1 Oct	Jersey parkrun	27:33	57.61	5km
24 Sep	Ayr parkrun	30:08	52.67	5km
17 Sep	Dean Castle Country Park parkrun	31:04	51.09	5km
10 Sep	Jersey parkrun	26:53	59.04	5km
3 Sep	Jersey parkrun	27:04	58.64	5km
6 Aug	Jersey parkrun	27:10	58.42	5km
2 Jul	Ayr parkrun	29:19	54.14	5km
4 Jun	Jersey parkrun	25:21	62.61	5km
6 Mar	Cambridge Half Marathon SB	1:48:09	65.82	13.1mi
5 Mar	Isabel Trail parkrun SB	24:40	64.35	5km
26 Feb	Ayr parkrun	28:22	55.95	5km
19 Feb	Ayr parkrun	25:54	61.28	5km
12 Feb	Ayr parkrun	26:56	58.93	5km
5 Feb	Ayr parkrun	51:58	30.54	5km
22 Jan	Ayr parkrun	28:46	55.18	5km
2021		Result	WAVA	Distance
25 Dec	Ayr parkrun	26:29	59.42	5km
11 Dec	Ayr parkrun	27:08	58.00	5km
4 Dec	Virtual Jingle Mile SB	7:33	61.17	1mi
9 Oct	Ayr parkrun	29:24	53.52	5km
3 Oct	London Marathon SB	3:46:18	65.33	26.2mi
18 Sep	Jersey parkrun SB	23:33	66.82	5km
18 Sep	Ayr parkrun	28:03	56.10	5km
11 Sep	Ayr parkrun	52:13	30.14	5km
4 Sep	Ayr parkrun	26:09	60.18	5km
28 Aug	Eglinton parkrun	24:04	65.38	5km
21 Aug	Troon parkrun	25:50	60.91	5km
24 Jul	Sutton Park parkrun	24:43	63.67	5km
26 Jun	Jersey parkrun	24:29	64.27	5km
2 Apr	Fetcheveryone Castle Challenge			600mi
2020		Result	WAVA	Distance
27 Sep	Durrell Challenge PB	1:03:19	66.49	13km
14 Mar	Ayr parkrun	26:32	58.80	5km
7 Mar	Sutton Park parkrun SB	26:02	59.93	5km
29 Feb	Ayr parkrun	26:52	58.07	5km
8 Feb	Ayr parkrun	27:33	56.63	5km
25 Jan	Ayr parkrun	26:28	58.95	5km
18 Jan	Ayr parkrun	28:24	54.94	5km
11 Jan	Ayr parkrun	29:28	52.95	5km
4 Jan	Ayr parkrun	29:03	53.71	5km
2019		Result	WAVA	Distance
7 Sep	GO! Festival Ayr half marathon SB	1:51:18	62.17	13.1mi
30 Mar	Jersey parkrun SB	23:20	66.30	5km
23 Mar	Upton House parkrun	24:56	62.05	5km
16 Mar	Mile End parkrun	24:44	62.55	5km
2 Mar	Ayr parkrun	25:38	60.35	5km
26 Jan	Ayr parkrun	26:01	59.46	5km
1 Jan	Troon parkrun	23:41	65.32	5km
2018		Result	WAVA	Distance
24 Nov	Roundshaw Downs parkrun	26:02	58.93	5km
22 Sep	Dumfries House 10KM	57:05	54.82	10km
1 Aug	Worcestershire County Summer Midweek Series Race 4	48:16	51.59	8km
14 Jul	Troon parkrun SB	23:11	66.17	5km
11 Jul	Worcestershire County Midweek Series Race 3 Droitwich SB	47:12	66.30	10km
27 Jun	Midlands Veterans - The Dell PB	6:25	65.08	1500m
13 Jun	Worcestershire County Midweek Series Race 2 12k multi terrain	1:00:25	62.85	12km
30 May	Midlands Veterans Redditch 200, PB	39	63.01	200m
30 May	Midland Veterans Redditch 800m PB	3:22	60.53	800m
27 May	Cotswold Hilly 100 Relay - Leg 3 PB	1:33:50	58.39	10.55mi
16 May	Worcestershire County Summer Midweek Series Race 1	51:24	60.88	10km
2017		Result	WAVA	Distance
15 Oct	Great Birmingham Run SB	1:45:19	64.51	13.1mi
24 Sep	Equinox24 - lap 6			10km
24 Sep	Equinox24 - lap 5	54:02	57.41	10km
24 Sep	Equinox24 - lap 4	58:06	53.39	10km
23 Sep	Equinox24 - lap 1 SB	50:47	61.08	10km
23 Sep	Equinox24 - lap 3	56:12	55.19	10km
23 Sep	Equinox24 - lap 2	53:55	57.53	10km
19 Jul	Midland Veterans Worcester 3000m SB	13:03	67.96	3000m
28 Jun	Midland Veterans Solihull 1500m SB	6:28	64.05	1500m
21 May	Great Stirling Run Marathon SB	3:28:57	68.18	26.2mi
8 Apr	Kielder Trail Ultra 50k PB	6:09:42	47.39	50km
25 Feb	Glentress Half Marathon PB	2:42:52	41.40	13mi
2016		Result	WAVA	Distance
26 Nov	St Andrews parkrun SB	22:31	67.01	5km
16 Oct	Great Birmingham Run PB	1:42:12	65.88	13.1mi
18 Sep	Scottish 10k	44:45	68.71	10km
10 Aug	Worcestershire County Summer Midweek Series Race 4	46:45	52.35	8km
13 Jul	Worcestershire County Midweek Series Race 3 Droitwich PB	43:59	69.91	10km
29 May	Edinburgh Marathon PB	3:28:02	67.86	26.2mi
25 May	Midland Veterans Solihull 3000m PB	12:58	67.84	3000m
18 May	Worcestershire County Summer Midweek Series Race 1	48:40	63.18	10km
2015		Result	WAVA	Distance
4 Oct	The Standard Chartered Jersey Marathon SB	3:47:38	61.46	26.2mi
12 Aug	Worcestershire County Summer Midweek Series Race 4	49:42	48.82	8km
8 Jul	Worcestershire County Midweek Series Race 3 Droitwich SB	47:17	64.47	10km
10 Jun	Worcestershire County Midweek Series Race 2 12k multi terrain	1:04:31	57.31	12km
2014		Result	WAVA	Distance
19 Oct	Great Birmingham Run SB	1:52:48	58.62	13.1mi
11 Oct	Ayr parkrun SB	25:55	57.28	5km
7 Sep	Great North Run	2:14:40	49.11	13.1mi
13 Aug	Worcestershire County Summer Midweek Series Race 4	56:15	42.77	8km
9 Jul	Worcestershire County Midweek Series Race 3 Droitwich SB	47:17	63.91	10km
11 Jun	Worcestershire County Midweek Series Race 2 12k multi terrain	1:11:50	51.03	12km
14 May	Worcestershire County Summer Midweek Series Race 1	55:25	54.53	10km
2013		Result	WAVA	Distance
27 Oct	Resolution (Stroke Association) SB	33:25	44.07	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	2	0	0	0	0	0	0	0	0	0	0	0	2
2025	177	0	0	0	0	0	0	0	0	0	0	0	177
2024	8	11	23	13	7	55	25	28	8	21	20	13	232
2024	0	0.2	0	0	0	0	0	0	0	0	0	0	0.2
2024	128	122	136	153	152	106	123	145	152	154	126	163	1661
2023	32	40	17	14	26	20	9	26	29	11	19	16	257
2023	0	0	0	0	0	0	0	0	0	0	0	0.3	0.3
2023	111	146	140	143	108	132	107	132	141	151	87	61	1459
2023	0	0	0	0	0	0	0	0	0	2	0	0	2
2022	10	12	18	23	46	21	25	19	18	34	10	4	239
2022	0.3	0	0	0	0	0	0	0.3	0.1	0	0	0	0.6
2022	163	160	36	19	107	133	59	57	100	49	113	112	1109
2021	14	0	1	6	20	22	8	7	11	6	11	7	113
2021	0	0	0	0	0	0	0	0	0	0	0.3	0	0.3
2021	223	233	252	167	211	174	175	229	202	146	75	117	2204
2020	29	27	36	0	34	38	31	31	11	9	3	6	254
2020	0	0	0	0	0.1	2.9	1.1	1	0	0	0	0	5
2020	136	153	172	175	206	212	215	202	137	200	187	198	2193
2019	21	14	40	27	27	24	31	27	24	51	25	7	319
2019	176	145	193	209	148	173	164	152	64	98	30	29	1582
2018	2	47	26	36	36	36	28	25	10	27	22	22	317
2018	0	0.3	0	0	0	0	0	0	0	0	0	0	0.3
2018	68	92	133	93	127	153	118	68	52	84	87	137	1211
2018	0	0	6	0	0	0	0	0	0	0	0	0	6
2017	0	0	1	8	6	0	2	0	1	0	10	20	48
2017	0.3	0.1	0.3	0	0	0	0.5	0	0	0.5	0.6	0	2.2
2017	213	222	250	160	157	140	191	193	140	96	90	11	1863
2016	0	0	0	0	0	0	5	0	0	1	0	3	8
2016	0	0.5	0	0.5	0	0	0	0	0	0	0.5	0	1.6
2016	176	188	240	215	212	137	198	221	173	129	192	160	2241
2015	0	0	0	7	20	2	7	1	0	3	0	1	41
2015	0	0	0	0.3	1.1	0.7	0	0	0	0	0	0	2.1
2015	85	107	134	143	94	139	131	191	161	69	106	150	1510
2015	0	45	0	0	8	0	0	0	0	0	0	0	52
2014	0	0	0	0	0	0	4	0	3	0	0	0	7
2014	5	27	96	116	91	117	61	38	88	94	52	32	818
2013	0	0	0	0	17	10	0	0	0	0	0	0	26
2013	0	0	0	0	25	37	88	49	60	79	68	54	460

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
0mi, 18:26 Cross - Strength Add a comment 3mi, 30:40 Run - Treadmill 3 miles at 3%. 1st run in new shoes. 1) 1mi - 10:14(10:14/mi) 122/131bpm [1248b/mi] 104cal 248/281W 2) 1mi - 10:23(10:23/mi) 111/131bpm [1152b/mi] 77cal 237/265W 3) 1mi - 10:01(10:01/mi) 115/119bpm [1152b/mi] 78cal 249/264W 4) 0mi - 3(9:14/mi) 119/119bpm [1098b/mi] 247/248W Add a comment 0.3mi, 6:43 Walk - General 1) 0.29mi - 6:43(23:30/mi) 87/106bpm [2044b/mi] 34cal 45/69rpm Add a comment 0.3mi, 7:44 Walk - General 1) 0.28mi - 7:44(28:02/mi) 64/85bpm [1794b/mi] 29cal 41/70rpm Add a comment	0mi, 10:00 Cross - Strength 1) 0mi - 10:00(0/mi) 69cal Press ups, wood chops, kickbacks Add a comment 4.2mi, 50:29 Run - Easy Using Pilar optical HR Sensor as no faith in watch and very different! Also elevation data is nonsense! 1) 1mi - 10:50(10:50/mi) 154/181bpm [1668b/mi] 139cal 264/384W 2) 1mi - 12:23(12:23/mi) 159/187bpm [1968b/mi] 136cal 211/354W 3) 1mi - 13:02(13:02/mi) 128/141bpm [1669b/mi] 115cal 213/350W 4) 1mi - 11:23(11:23/mi) 130/154bpm [1480b/mi] 123cal 242/423W 5) 0.24mi - 2:51(11:55/mi) 129/134bpm [1537b/mi] 27cal 219/305W Add a comment	0mi, 15:04 Cross - Strength Add a comment 7.5mi, 1:23:56 Run - Hill Work With mandatory kit 1) 1mi - 10:29(10:29/mi) 123/134bpm [1289b/mi] 102cal 245/410W 2) 1mi - 10:57(10:57/mi) 130/145bpm [1423b/mi] 106cal 252/383W 3) 1mi - 11:40(11:40/mi) 131/148bpm [1528b/mi] 111cal 233/360W 4) 1mi - 11:47(11:47/mi) 128/143bpm [1507b/mi] 109cal 272/371W 5) 1mi - 10:52(10:52/mi) 134/142bpm [1457b/mi] 106cal 273/341W 6) 1mi - 10:46(10:46/mi) 133/142bpm [1433b/mi] 105cal 246/332W 7) 1mi - 11:20(11:20/mi) 136/143bpm [1542b/mi] 114cal 258/386W 8) 0.5mi - 6:05(12:07/mi) 126/133bpm [1527b/mi] 56cal 234/355W Add a comment	0mi, 21:32 Cross - Strength Add a comment 7.1mi, 1:14:50 Run - Strides 6 miles easy + strides 1) 1mi - 10:14(10:14/mi) 130/144bpm [1330b/mi] 108cal 297/363W 2) 1mi - 10:07(10:07/mi) 137/152bpm [1386b/mi] 109cal 269/357W 3) 1mi - 10:17(10:17/mi) 134/151bpm [1378b/mi] 105cal 259/375W 4) 1mi - 10:19(10:19/mi) 137/154bpm [1413b/mi] 109cal 254/341W 5) 1mi - 10:07(10:07/mi) 134/145bpm [1355b/mi] 102cal 243/381W 6) 1mi - 10:39(10:39/mi) 142/151bpm [1512b/mi] 113cal 262/349W 7) 0.06mi - 2:00(34:08/mi) 122/138bpm [4163b/mi] 8cal 43/183W 8) 0.05mi - 20(6:27/mi) 122/132bpm [787b/mi] 2cal 250/443W 9) 0.05mi - 45(14:00/mi) 143/146bpm [2003b/mi] 7cal 137/309W 10) 0.05mi - 20(6:52/mi) 137/143bpm [940b/mi] 3cal 266/452W 11) 0.05mi - 45(13:42/mi) 150/155bpm [2056b/mi] 8cal 131/392W 12) 0.05mi - 20(6:40/mi) 140/145bpm [934b/mi] 3cal 249/442W 13) 0.05mi - 45(15:02/mi) 149/154bpm [2241b/mi] 8cal 133/370W 14) 0.05mi - 20(6:31/mi) 139/146bpm [905b/mi] 3cal 282/460W 15) 0.63mi - 7:33(12:02/mi) 137/153bpm [1649b/mi] 69cal 218/398W Add a comment	0mi, 12:52 Cross - Strength Add a comment 4.3mi, 56:05 Run - Recovery Run 1) 1mi - 11:48(11:48/mi) 145/185bpm [1712b/mi] 128cal 244/379W 2) 1mi - 10:56(10:56/mi) 141/179bpm [1542b/mi] 117cal 243/340W 3) 1mi - 14:15(14:15/mi) 105/131bpm [1496b/mi] 108cal 182/431W 4) 1mi - 11:56(11:56/mi) 119/132bpm [1419b/mi] 106cal 218/383W 5) 0.34mi - 7:10(20:48/mi) 106/129bpm [2204b/mi] 40cal 113/294W Add a comment	0mi, 6:23 Cross - Strength cool down - quad stretch, calf stretch, hamstring stretch, glute fig 4, Childs pose Add a comment 0mi, 22:34 Cross - Strength 4(60s squats, single legs deadlifts, bridges, high plank) Add a comment 0mi, 7:16 Cross - Strength Warm up - high knee matrch, open and close gate, arm circles, toe reaches, squat to calf raise, plank walkouts, plank to down dog, jog, butt kicks, high knees Add a comment 1mi, 10:24 Run - Treadmill 1) 1mi - 10:07(10:07/mi) 124/132bpm [1255b/mi] 90cal 249/283W 2) 0.03mi - 17(9:32/mi) 131/131bpm [1249b/mi] 3cal 262/264W Add a comment 4.4mi, 46:44 Run - Easy Icy 1) 1mi - 10:35(10:35/mi) 118/132bpm [1249b/mi] 102cal 259/387W 2) 1mi - 10:34(10:34/mi) 121/129bpm [1279b/mi] 101cal 239/323W 3) 1mi - 11:39(11:39/mi) 118/127bpm [1375b/mi] 103cal 221/301W 4) 1mi - 10:16(10:16/mi) 128/140bpm [1313b/mi] 103cal 286/412W 5) 0.38mi - 3:40(9:42/mi) 129/137bpm [1252b/mi] 39cal 277/370W Add a comment	0mi, 28:45 Cross - Strength Add a comment 6.5mi, 1:07:02 Run - Treadmill 1) 1mi - 10:23(10:23/mi) 141/153bpm [1465b/mi] 114cal 244/280W 2) 1mi - 11:05(11:05/mi) 122/152bpm [1351b/mi] 75cal 221/265W 3) 1mi - 10:25(10:25/mi) 116/122bpm [1209b/mi] 57cal 243/278W 4) 1mi - 9:38(9:38/mi) 131/136bpm [1262b/mi] 83cal 259/349W 5) 1mi - 9:35(9:35/mi) 135/138bpm [1293b/mi] 87cal 259/343W 6) 1mi - 10:24(10:24/mi) 127/136bpm [1320b/mi] 64cal 245/264W 7) 0.53mi - 5:32(10:28/mi) 124/128bpm [1298b/mi] 30cal 245/262W 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, 12:46 Cross - Strength Add a comment 5mi, 52:49 Run - Recovery Run 1) 1mi - 11:09(11:09/mi) 103/110bpm [1149b/mi] 63cal 229/275W 2) 1mi - 11:07(11:07/mi) 104/110bpm [1155b/mi] 58cal 226/263W 3) 1mi - 10:21(10:21/mi) 109/112bpm [1127b/mi] 58cal 244/262W 4) 1mi - 10:03(10:03/mi) 108/114bpm [1085b/mi] 54cal 251/263W 5) 1mi - 9:55(9:55/mi) 115/118bpm [1140b/mi] 61cal 256/262W 6) 0.02mi - 15(10:41/mi) 114/115bpm [1218b/mi] 2cal 216/245W Add a comment	0mi, 7:22 Cross - Strength Add a comment 2.5mi, 25:45 Run - Hill Work 2.5 miles at 5% 1) 1mi - 10:37(10:37/mi) 108/117bpm [1146b/mi] 70cal 238/270W 2) 1mi - 10:01(10:01/mi) 110/114bpm [1103b/mi] 62cal 242/265W 3) 0.51mi - 5:07(10:07/mi) 113/116bpm [1143b/mi] 31cal 249/266W Add a comment	0mi, 24:21 Cross - Strength Add a comment 13.2mi, 2:17:16 Run - Treadmill 1) 1mi - 10:08(10:08/mi) 100/107bpm [1014b/mi] 53cal 246/269W 2) 1mi - 10:06(10:06/mi) 105/108bpm [1061b/mi] 53cal 242/268W 3) 1mi - 10:30(10:30/mi) 104/109bpm [1092b/mi] 49cal 240/282W 4) 1mi - 10:34(10:34/mi) 107/111bpm [1130b/mi] 52cal 241/264W 5) 1mi - 10:19(10:19/mi) 111/114bpm [1146b/mi] 55cal 246/263W 6) 1mi - 10:58(10:58/mi) 105/114bpm [1152b/mi] 57cal 234/268W 7) 1mi - 10:16(10:16/mi) 112/115bpm [1150b/mi] 61cal 249/264W 8) 1mi - 10:34(10:34/mi) 111/118bpm [1174b/mi] 59cal 240/260W 9) 1mi - 10:00(10:00/mi) 114/122bpm [1140b/mi] 72cal 252/275W 10) 1mi - 9:53(9:53/mi) 119/122bpm [1177b/mi] 72cal 254/267W 11) 1mi - 10:35(10:35/mi) 118/124bpm [1249b/mi] 73cal 239/268W 12) 1mi - 10:16(10:16/mi) 120/123bpm [1232b/mi] 75cal 244/262W 13) 1mi - 10:40(10:40/mi) 117/125bpm [1248b/mi] 67cal 237/264W 14) 0.24mi - 2:26(10:04/mi) 121/123bpm [1218b/mi] 16cal 250/264W Add a comment	0mi, 18:59 Cross - Strength Add a comment 3.2mi, 34:27 Run - Recovery Run 1) 1mi - 11:06(11:06/mi) 121/137bpm [1343b/mi] 107cal 262/365W 2) 1mi - 10:57(10:57/mi) 128/146bpm [1402b/mi] 108cal 256/394W 3) 1mi - 10:32(10:32/mi) 133/146bpm [1400b/mi] 108cal 272/442W 4) 0.16mi - 1:52(11:51/mi) 147/149bpm [1743b/mi] 21cal 251/403W Add a comment	0mi, 19:05 Cross - Strength Press ups, wood chips, squats, 1 arm 1 leg rows Add a comment 6.2mi, 1:01:48 Run - Easy 1) 1mi - 10:25(10:25/mi) 148/193bpm [1542b/mi] 85cal 88/91rpm 184/235W 5.76/7.31mph 2) 1mi - 9:33(9:33/mi) 126/137bpm [1203b/mi] 49cal 90/95rpm 198/240W 6.28/7.96mph 3) 1mi - 10:07(10:07/mi) 131/147bpm [1324b/mi] 62cal 89/93rpm 187/232W 5.93/6.85mph 4) 1mi - 9:43(9:43/mi) 130/139bpm [1263b/mi] 59cal 89/92rpm 195/226W 6.18/7mph 5) 1mi - 9:54(9:54/mi) 138/147bpm [1365b/mi] 76cal 89/92rpm 200/230W 6.06/7mph 6) 1mi - 9:38(9:38/mi) 144/152bpm [1387b/mi] 85cal 89/92rpm 201/237W 6.23/7.05mph 7) 0.2mi - 2:29(12:19/mi) 140/146bpm [1723b/mi] 21cal 83/90rpm 185/221W 4.87/6.42mph Add a comment	0mi, 16:20 Cross - Strength Press ups, wood chops, calf raises, 1 arm 1 leg rows Add a comment 13mi, 2:13:42 Run - Long Run 1) 1mi - 10:54(10:54/mi) 135/146bpm [1471b/mi] 136cal 92/254rpm 194/247W 5.51/8.1mph 2) 1mi - 10:28(10:28/mi) 140/153bpm [1466b/mi] 135cal 90/92rpm 190/246W 5.73/6.38mph 3) 1mi - 10:00(10:00/mi) 141/150bpm [1410b/mi] 126cal 90/92rpm 189/235W 6/6.31mph 4) 1mi - 9:38(9:38/mi) 141/147bpm [1359b/mi] 116cal 90/94rpm 192/231W 6.23/6.51mph 5) 1mi - 9:40(9:40/mi) 172/190bpm [1663b/mi] 179cal 91/95rpm 198/234W 6.21/6.6mph 6) 1mi - 10:13(10:13/mi) 176/190bpm [1799b/mi] 198cal 90/92rpm 190/217W 5.87/6.31mph 7) 1mi - 9:42(9:42/mi) 174/186bpm [1687b/mi] 183cal 90/95rpm 189/241W 6.19/7.38mph 8) 1mi - 11:09(11:09/mi) 167/190bpm [1862b/mi] 188cal 83/99rpm 177/230W 5.38/6.44mph 9) 1mi - 9:51(9:51/mi) 180/190bpm [1772b/mi] 192cal 91/95rpm 200/254W 6.09/7.34mph 10) 1mi - 9:31(9:31/mi) 181/194bpm [1723b/mi] 187cal 92/95rpm 204/255W 6.3/7.34mph 11) 1mi - 11:33(11:33/mi) 159/193bpm [1838b/mi] 161cal 81/98rpm 173/244W 5.19/7.23mph 12) 1mi - 9:56(9:56/mi) 167/182bpm [1660b/mi] 180cal 89/93rpm 189/221W 6.04/7mph 13) 1mi - 10:01(10:01/mi) 175/191bpm [1754b/mi] 195cal 90/92rpm 195/225W 5.99/6.58mph 14) 0.04mi - 1:05(26:57/mi) 163/175bpm [4392b/mi] 21cal 73/89rpm 125/201W 2.23/6.08mph Add a comment 0.7mi, 7:47 Run - Long Run 1) 0.66mi - 7:09(10:51/mi) 138/180bpm [1498b/mi] 84cal 88/92rpm 177/242W 5.53/6.64mph 2) 0.07mi - 39(9:34/mi) 126/130bpm [1205b/mi] 7cal 85/89rpm 168/192W 6.27/6.82mph Add a comment	0mi, 9:01 Cross - Strength Woodchop, cuff rotations, 1 arm 1 leg row, press ups Add a comment 0mi, 30:33 Cross - Strength Circuit 2 1) 0mi - 2:36(0/mi) 102/112bpm [INFb/mi] 19cal 2) 0mi - 25(0/mi) 99/103bpm [INFb/mi] 3cal 3) 0mi - 36(0/mi) 110/118bpm [INFb/mi] 4cal 4) 0mi - 26:55(0/mi) 104/141bpm [INFb/mi] 194cal Add a comment 5.1mi, 1:06:40 Run - Recovery Run 1) 1mi - 11:50(11:50/mi) 160/188bpm [1893b/mi] 195cal 86/92rpm 165/266W 5.07/7.63mph 2) 1mi - 12:59(12:59/mi) 164/189bpm [2129b/mi] 210cal 79/90rpm 157/238W 4.62/5.99mph 3) 1mi - 17:05(17:05/mi) 159/188bpm [2717b/mi] 256cal 74/90rpm 140/216W 3.51/6.35mph 4) 1mi - 13:10(13:10/mi) 169/188bpm [2224b/mi] 236cal 81/94rpm 148/227W 4.56/5.99mph 5) 1mi - 10:40(10:40/mi) 172/193bpm [1836b/mi] 199cal 88/92rpm 185/229W 5.62/6.2mph 6) 0.06mi - 56(16:06/mi) 160/181bpm [2576b/mi] 15cal 79/86rpm 133/176W 3.73/5.84mph 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, 24:41 Cross - Strength Add a comment 7.6mi, 1:17:32 Run - Strides 1) 1mi - 10:42(10:42/mi) 127/140bpm [1359b/mi] 102cal 90/94rpm 185/234W 5.61/6.4mph 2) 1mi - 9:51(9:51/mi) 136/146bpm [1340b/mi] 129cal 91/95rpm 196/253W 6.09/6.89mph 3) 1mi - 10:09(10:09/mi) 136/149bpm [1380b/mi] 136cal 90/93rpm 194/247W 5.91/6.62mph 4) 1mi - 9:45(9:45/mi) 142/151bpm [1384b/mi] 116cal 89/92rpm 196/244W 6.16/6.98mph 5) 1mi - 10:17(10:17/mi) 140/153bpm [1439b/mi] 110cal 88/90rpm 187/254W 5.84/6.46mph 6) 1mi - 9:47(9:47/mi) 144/152bpm [1409b/mi] 108cal 89/94rpm 194/242W 6.13/7mph 7) 0.04mi - 20(9:03/mi) 142/149bpm [1285b/mi] 47cal 85/108rpm 179/433W 6.63/14.41mph 8) 0.07mi - 45(10:40/mi) 145/147bpm [1546b/mi] 47cal 88/109rpm 217/433W 5.63/13.91mph 9) 0.05mi - 20(6:47/mi) 149/152bpm [1011b/mi] 47cal 99/101rpm 252/287W 8.85/9.64mph 10) 0.05mi - 45(13:43/mi) 148/154bpm [2030b/mi] 47cal 66/101rpm 163/288W 4.38/8.9mph 11) 0.05mi - 20(6:37/mi) 144/151bpm [954b/mi] 27cal 92/107rpm 243/326W 9.06/10.54mph 12) 0.06mi - 45(12:55/mi) 148/153bpm [1913b/mi] 27cal 60/104rpm 173/300W 4.64/9.86mph 13) 0.05mi - 20(6:53/mi) 145/150bpm [997b/mi] 27cal 96/106rpm 248/331W 8.72/10.96mph 14) 0.05mi - 45(13:38/mi) 146/152bpm [1991b/mi] 27cal 77/103rpm 164/281W 4.4/9.13mph 15) 0.05mi - 20(6:24/mi) 145/151bpm [928b/mi] 28cal 91/106rpm 249/318W 9.37/11.39mph 16) 0.59mi - 6:43(11:17/mi) 141/148bpm [1592b/mi] 103cal 88/94rpm 177/215W 5.31/6.85mph Add a comment 0mi, 9:49 Cross - Strength Add a comment	0mi, 21:57 Cross - Strength Add a comment 4.4mi, 47:09 Run - Recovery Run 1) 1mi - 10:44(10:44/mi) 116/132bpm [1244b/mi] 94cal 88/92rpm 180/242W 5.59/6.31mph 2) 1mi - 11:01(11:01/mi) 119/130bpm [1311b/mi] 77cal 86/89rpm 175/232W 5.45/6.53mph 3) 1mi - 10:52(10:52/mi) 121/130bpm [1316b/mi] 123cal 84/92rpm 180/236W 5.52/6.24mph 4) 1mi - 10:48(10:48/mi) 120/129bpm [1295b/mi] 93cal 85/96rpm 180/237W 5.56/7.58mph 5) 0.36mi - 3:45(10:17/mi) 125/132bpm [1285b/mi] 41cal 89/90rpm 189/227W 5.84/6.69mph Add a comment	0mi, 23:03 Cross - Strength Add a comment 4.3mi, 50:51 Run - Hill Work Back home with added hill reps 1) 1mi - 12:18(12:18/mi) 114/138bpm [1402b/mi] 97cal 88/92rpm 177/230W 4.88/7.83mph 2) 1mi - 12:24(12:24/mi) 127/141bpm [1576b/mi] 139cal 84/95rpm 176/239W 4.84/7.07mph 3) 1mi - 10:33(10:33/mi) 125/141bpm [1319b/mi] 106cal 87/106rpm 181/308W 5.68/10.04mph 4) 0.06mi - 28(7:58/mi) 134/149bpm [1067b/mi] 403cal 102/108rpm 285/376W 7.54/8.63mph 5) 0.06mi - 1:04(16:47/mi) 129/152bpm [2164b/mi] 17cal 69/102rpm 127/323W 3.58/7.38mph 6) 0.07mi - 31(7:38/mi) 139/152bpm [1060b/mi] 17cal 101/112rpm 291/391W 7.87/9.71mph 7) 0.08mi - 1:00(12:32/mi) 142/155bpm [1780b/mi] 17cal 81/104rpm 150/316W 4.78/7.67mph 8) 0.07mi - 34(7:40/mi) 148/161bpm [1134b/mi] 20cal 102/110rpm 296/362W 7.83/8.9mph 9) 0.32mi - 3:58(12:12/mi) 126/132bpm [1537b/mi] 45cal 84/89rpm 172/208W 4.92/5.95mph Add a comment 2mi, 21:47 Run - Easy To MiL’s 1) 1mi - 10:26(10:26/mi) 120/131bpm [1252b/mi] 83cal 89/92rpm 179/226W 5.75/6.17mph 2) 1mi - 10:49(10:49/mi) 125/144bpm [1352b/mi] 138cal 88/94rpm 181/246W 5.55/6.62mph 3) 0.04mi - 32(13:23/mi) 125/127bpm [1674b/mi] 10cal 84/89rpm 196/223W 4.49/5.48mph Add a comment	0mi, 23:02 Cross - Strength Add a comment 5.8mi, 1:01:19 Run - Easy 1) 1mi - 11:06(11:06/mi) 112/127bpm [1244b/mi] 90cal 89/94rpm 180/235W 5.4/6.46mph 2) 1mi - 11:09(11:09/mi) 125/140bpm [1394b/mi] 125cal 91/93rpm 190/231W 5.38/6.53mph 3) 1mi - 10:19(10:19/mi) 123/140bpm [1269b/mi] 99cal 89/92rpm 183/251W 5.82/6.64mph 4) 1mi - 11:14(11:14/mi) 120/141bpm [1347b/mi] 87cal 83/93rpm 179/242W 5.35/7.09mph 5) 1mi - 9:57(9:57/mi) 119/131bpm [1184b/mi] 89cal 88/91rpm 182/226W 6.03/6.62mph 6) 0.76mi - 7:34(10:00/mi) 123/128bpm [1230b/mi] 74cal 89/92rpm 193/219W 6/6.67mph Add a comment	0mi, 10:00 Cross - Strength Add a comment 7.3mi, 1:13:24 Run - Easy 1) 1mi - 10:16(10:16/mi) 123/139bpm [1263b/mi] 96cal 89/93rpm 194/236W 5.84/6.55mph 2) 1mi - 9:57(9:57/mi) 131/145bpm [1303b/mi] 123cal 90/94rpm 196/260W 6.03/6.73mph 3) 1mi - 9:51(9:51/mi) 131/145bpm [1291b/mi] 116cal 89/94rpm 199/277W 6.09/9.13mph 4) 1mi - 9:41(9:41/mi) 136/149bpm [1317b/mi] 82cal 89/94rpm 198/243W 6.2/7.63mph 5) 1mi - 9:38(9:38/mi) 133/143bpm [1281b/mi] 125cal 88/90rpm 191/248W 6.23/6.8mph 6) 1mi - 10:22(10:22/mi) 138/149bpm [1432b/mi] 125cal 87/91rpm 187/239W 5.78/6.38mph 7) 1mi - 10:08(10:08/mi) 139/144bpm [1409b/mi] 93cal 89/93rpm 192/227W 5.92/6.46mph 8) 0.3mi - 3:30(11:41/mi) 137/144bpm [1600b/mi] 83cal 87/91rpm 177/220W 5.14/6.06mph Add a comment	0mi, 17:22 Cross - Strength Wood chops, curls, press ups, rotator cuffs Add a comment 6.5mi, 1:04:43 Run - Intervals 6x3min off 2 1) 1mi - 10:01(10:01/mi) 116/126bpm [1162b/mi] 89cal 90/94rpm 188/223W 5.99/6.69mph 2) 0.07mi - 2:00(26:52/mi) 103/118bpm [2767b/mi] 18cal 61/92rpm 100/147W 2.23/6.55mph 3) 0.39mi - 3:00(7:46/mi) 137/146bpm [1063b/mi] 26cal 95/97rpm 241/264W 7.73/8.48mph 4) 0.14mi - 2:00(14:03/mi) 118/145bpm [1659b/mi] 27cal 67/95rpm 139/231W 4.27/7.36mph 5) 0.39mi - 3:00(7:39/mi) 150/158bpm [1147b/mi] 43cal 97/99rpm 253/278W 7.84/9.33mph 6) 0.13mi - 2:00(15:13/mi) 128/157bpm [1948b/mi] 22cal 60/95rpm 142/240W 3.94/7.18mph 7) 0.41mi - 3:00(7:15/mi) 149/157bpm [1081b/mi] 35cal 98/102rpm 255/287W 8.27/9.89mph 8) 0.14mi - 2:00(14:00/mi) 127/156bpm [1778b/mi] 28cal 66/97rpm 141/266W 4.29/7.67mph 9) 0.38mi - 3:00(7:48/mi) 156/163bpm [1217b/mi] 48cal 98/103rpm 254/303W 7.69/9.26mph 10) 0.11mi - 2:00(18:53/mi) 127/159bpm [2397b/mi] 18cal 60/95rpm 116/224W 3.18/7.63mph 11) 0.4mi - 3:00(7:25/mi) 148/160bpm [1098b/mi] 7cal 98/100rpm 250/337W 8.09/11.16mph 12) 0.14mi - 2:00(14:01/mi) 132/159bpm [1851b/mi] 61cal 64/96rpm 138/264W 4.28/7.74mph 13) 0.39mi - 3:00(7:46/mi) 157/166bpm [1220b/mi] 41cal 97/99rpm 249/300W 7.72/8.72mph 14) 0.13mi - 2:00(14:49/mi) 129/163bpm [1912b/mi] 41cal 65/98rpm 129/236W 4.05/8.21mph 15) 1mi - 9:52(9:52/mi) 144/150bpm [1420b/mi] 130cal 90/92rpm 197/235W 6.08/6.85mph 16) 0.46mi - 5:12(11:22/mi) 140/146bpm [1592b/mi] 62cal 88/93rpm 180/216W 5.28/6.82mph 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
0mi, 49:50 Cross - Strength 4 circuits of body weight programme 3, press ups, curls and OHP to finish Add a comment 6.6mi, 1:16:58 Run - Hill Work 6x1 mile treadmill plus strides SUUNTO much less generous in pace estimation on TM than Garmin! 1) 1mi - 13:20(13:20/mi) 109/129bpm [1454b/mi] 112cal 84/86rpm 4.5/4.92mph 2) 1mi - 13:09(13:09/mi) 105/116bpm [1381b/mi] 107cal 85/90rpm 4.56/4.88mph 3) 1mi - 11:26(11:26/mi) 148/181bpm [1693b/mi] 176cal 89/92rpm 5.25/6.11mph 4) 1mi - 11:08(11:08/mi) 163/187bpm [1815b/mi] 197cal 90/93rpm 5.39/6.58mph 5) 1mi - 11:04(11:04/mi) 162/188bpm [1791b/mi] 195cal 91/94rpm 5.43/6.42mph 6) 1mi - 10:41(10:41/mi) 159/181bpm [1698b/mi] 188cal 91/100rpm 5.62/6.73mph 7) 0.05mi - 20(6:25/mi) 172/182bpm [1102b/mi] 6cal 95/100rpm 9.36/10.56mph 8) 0.05mi - 45(14:49/mi) 175/185bpm [2592b/mi] 17cal 91/100rpm 4.05/10.76mph 9) 0.06mi - 20(5:48/mi) 170/174bpm [987b/mi] 6cal 97/103rpm 10.33/11.48mph 10) 0.06mi - 45(12:50/mi) 177/182bpm [2270b/mi] 13cal 91/103rpm 4.68/11.86mph 11) 0.07mi - 20(4:33/mi) 186/198bpm [845b/mi] 6cal 99/105rpm 13.21/14.05mph 12) 0.07mi - 45(10:09/mi) 191/197bpm [1937b/mi] 17cal 92/105rpm 5.91/13.94mph 13) 0.06mi - 20(5:33/mi) 194/201bpm [1075b/mi] 6cal 97/100rpm 10.83/10.78mph 14) 0.06mi - 45(13:30/mi) 189/201bpm [2552b/mi] 14cal 91/101rpm 4.44/9.48mph 15) 0.07mi - 20(4:55/mi) 183/187bpm [901b/mi] 6cal 100/105rpm 12.19/13.8mph Add a comment	0mi, 28:27 Cross - Strength Add a comment 13.7mi, 2:22:14 Run - Long Run 1) 1mi - 10:00(10:00/mi) 131/146bpm [1309b/mi] 99cal 91/94rpm 185/222W 6/8.08mph 2) 1mi - 9:26(9:26/mi) 134/146bpm [1265b/mi] 127cal 91/94rpm 191/240W 6.36/7.05mph 3) 1mi - 10:43(10:43/mi) 139/149bpm [1489b/mi] 145cal 91/96rpm 189/223W 5.6/7.45mph 4) 1mi - 11:07(11:07/mi) 141/154bpm [1567b/mi] 135cal 84/99rpm 182/241W 5.4/7.05mph 5) 1mi - 9:10(9:10/mi) 145/152bpm [1328b/mi] 125cal 91/94rpm 197/256W 6.55/7.11mph 6) 1mi - 9:41(9:41/mi) 144/149bpm [1394b/mi] 110cal 91/95rpm 193/240W 6.2/6.85mph 7) 1mi - 10:00(10:00/mi) 140/145bpm [1401b/mi] 101cal 90/93rpm 190/222W 6/6.76mph 8) 1mi - 9:58(9:58/mi) 137/144bpm [1364b/mi] 134cal 91/93rpm 183/211W 6.03/6.46mph 9) 1mi - 10:05(10:05/mi) 135/150bpm [1362b/mi] 93cal 90/101rpm 182/263W 5.95/6.76mph 10) 1mi - 11:47(11:47/mi) 132/141bpm [1556b/mi] 121cal 81/95rpm 159/205W 5.09/7.05mph 11) 1mi - 10:49(10:49/mi) 133/142bpm [1439b/mi] 111cal 90/93rpm 179/221W 5.55/6.58mph 12) 1mi - 10:08(10:08/mi) 138/143bpm [1398b/mi] 112cal 90/92rpm 184/221W 5.92/6.55mph 13) 1mi - 11:11(11:11/mi) 138/148bpm [1544b/mi] 93cal 90/94rpm 178/217W 5.36/6.8mph 14) 0.66mi - 8:10(12:21/mi) 138/150bpm [1704b/mi] 123cal 83/94rpm 162/219W 4.86/6.55mph 25th Jan 2025, 5:16pm usc215 🇩🇪 wrote: well done 👍 Add a comment	0mi, 16:28 Cross - Strength Press ups, single leg deadlifts Add a comment 0.5mi, 4:11 Run - Treadmill 3% 1) 0.3mi - 4:11(14:00/mi) 126/141bpm [1762b/mi] 190/196rpm Add a comment 4.3mi, 43:48 Run - Easy 1) 1mi - 10:29(10:29/mi) 119/133bpm [1247b/mi] 100cal 90/96rpm 180/227W 5.73/8.12mph 2) 1mi - 10:09(10:09/mi) 122/135bpm [1237b/mi] 93cal 90/98rpm 180/231W 5.92/6.78mph 3) 1mi - 10:43(10:43/mi) 124/137bpm [1329b/mi] 112cal 87/95rpm 183/289W 5.6/6.71mph 4) 1mi - 9:55(9:55/mi) 133/143bpm [1319b/mi] 96cal 90/94rpm 188/226W 6.05/6.98mph 5) 0.26mi - 2:33(9:51/mi) 136/140bpm [1339b/mi] 49cal 90/93rpm 185/203W 6.1/6.64mph Add a comment	0mi, 49:37 Cross - Strength Add a comment 5.1mi, 1:18:15 Run - Easy Pole practice 1) 1mi - 11:50(11:50/mi) 108/123bpm [1278b/mi] 92cal 86/92rpm 163/236W 5.07/6.98mph 2) 1mi - 19:50(19:50/mi) 107/136bpm [2123b/mi] 147cal 70/120rpm 123/218W 3.02/6.35mph 3) 1mi - 18:55(18:55/mi) 109/128bpm [2062b/mi] 137cal 66/130rpm 118/207W 3.17/6.58mph 4) 1mi - 15:37(15:37/mi) 110/122bpm [1718b/mi] 108cal 68/113rpm 135/217W 3.84/6.08mph 5) 1mi - 11:13(11:13/mi) 125/132bpm [1402b/mi] 99cal 88/90rpm 176/215W 5.35/5.88mph 6) 0.05mi - 50(15:11/mi) 117/128bpm [1777b/mi] 19cal 78/88rpm 140/161W 3.95/5.77mph Add a comment	0mi, 17:14 Cross - Strength Usual evening routine - press ups, with sun salutation between sets, wood chop, band curls, rotator cuff bands, one arm one leg balance rows Add a comment 8.1mi, 1:26:04 Run - Easy 1) 1mi - 12:57(12:57/mi) 109/130bpm [1411b/mi] 107cal 84/202rpm 169/228W 4.63/5.93mph 2) 1mi - 10:32(10:32/mi) 127/144bpm [1338b/mi] 113cal 90/98rpm 196/250W 5.7/9.08mph 3) 1mi - 10:30(10:30/mi) 124/143bpm [1301b/mi] 106cal 85/92rpm 185/248W 5.72/6.55mph 4) 1mi - 10:35(10:35/mi) 127/139bpm [1343b/mi] 97cal 85/91rpm 185/220W 5.67/6.58mph 5) 1mi - 9:51(9:51/mi) 128/138bpm [1261b/mi] 98cal 89/92rpm 191/255W 6.09/8.14mph 6) 1mi - 9:46(9:46/mi) 135/143bpm [1318b/mi] 113cal 88/97rpm 197/245W 6.14/6.85mph 7) 1mi - 10:24(10:24/mi) 137/151bpm [1424b/mi] 119cal 88/92rpm 188/265W 5.77/6.62mph 8) 1mi - 9:50(9:50/mi) 140/145bpm [1376b/mi] 113cal 89/93rpm 203/242W 6.1/7.34mph 9) 0.1mi - 1:40(17:30/mi) 132/145bpm [2311b/mi] 21cal 78/90rpm 143/200W 3.43/6.62mph Add a comment 0.5mi, 8:11 Walk - General 1) 0.53mi - 8:10(15:24/mi) 131/146bpm [2021b/mi] 136/190rpm Add a comment	0mi, 19:34 Cross - Strength Add a comment 0.4mi, 7:29 Walk - General 1) 0.41mi - 7:29(18:28/mi) 97/124bpm [1786b/mi] 121/130rpm Add a comment 8.1mi, 1:15:49 Run - Tempo 2 mile warm up, 3 miles steady, 1 mile tempo, 2 mile cool down. 1) 1mi - 11:04(11:04/mi) 114/133bpm [1262b/mi] 101cal 90/95rpm 177/240W 5.42/6.55mph 2) 1mi - 9:35(9:35/mi) 129/138bpm [1236b/mi] 81cal 92/95rpm 199/231W 6.26/6.71mph 3) 1mi - 8:48(8:48/mi) 134/141bpm [1179b/mi] 120cal 93/94rpm 209/254W 6.82/7.2mph 4) 1mi - 8:59(8:59/mi) 140/149bpm [1258b/mi] 99cal 92/97rpm 208/256W 6.68/7.25mph 5) 1mi - 9:05(9:05/mi) 142/150bpm [1289b/mi] 126cal 92/94rpm 211/246W 6.61/7.61mph 6) 1mi - 8:10(8:10/mi) 153/158bpm [1249b/mi] 100cal 95/99rpm 233/274W 7.35/8.43mph 7) 1mi - 8:10(8:10/mi) 153/158bpm [1251b/mi] 100cal 95/99rpm 232/274W 7.34/8.43mph 8) 1mi - 9:36(9:36/mi) 151/158bpm [1450b/mi] 165cal 91/96rpm 208/252W 6.25/7.29mph 9) 1mi - 9:50(9:50/mi) 149/153bpm [1466b/mi] 114cal 91/95rpm 202/230W 6.1/6.96mph 10) 0.07mi - 42(10:08/mi) 144/149bpm [1459b/mi] 36cal 88/90rpm 174/200W 5.92/6.51mph Add a comment	-

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