-
Races
16 -
Miles
24493 -
Miles
1700 -
WAVA
56.67% -
Mara
4:12:30
| About Me | |
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| Recent Blogs | |
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| One last kick in the bollocks from 2022 | Dec 2022 |
| Rigby Round: Prep #1 | Dec 2022 |
| [Untitled] | Nov 2022 |
| Ramsay Round | Jul 2021 |
| My parkrun |
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| Recent Training | |||
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28th May
|
General | 4.9mi | 57:03 |
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27th May
|
Run-Walk | 4.9mi | 58:05 |
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26th May
|
Strength | 0mi | 36:47 |
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26th May
|
General | 9.7mi | 1:30:32 |
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25th May
|
Stretching | 0mi | 29:26 |
| Planned Races | |
|---|---|
| Arrochar Alps | 29th Jun |
| 12 Month Benchmarks | Run |
|---|---|
| Mile | 6:25 |
| 5k | 21:04 |
| 5mi | 33:56 |
| 10k | 42:17 |
| 10mi | 1:17:44 |
| Half | 1:45:59 |
| 20mi | 3:21:02 |
| Mara | 4:31:23 |
| Buddies (1) |
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| Followers (6) |
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| Badges Collected | See available badges |
|---|---|
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
| Dist | Races | 2014 | 2015 | 2018 | 2019 | PB | WB |
|---|---|---|---|---|---|---|---|
| 26.2mi | 1 | 4:12:30 51.27 | 4:12:30
9:38/mi
|
51.27 | |||
| 55mi | 1 | 9:10:00 56.67 | 9:10:00
10:00/mi
|
56.67 | |||
| 168km | 1 | 28:35:00 42.96 | 28:35:00
16:26/mi
|
42.96 | |||
| 105mi | 2 | 26:56:00 44.92 | 26:04:00 46.73 | 26:04:00
14:54/mi
|
46.73 |
| Date | Planned Races | Distance | ||
|---|---|---|---|---|
| 29 Jun | Arrochar Alps Confirmed | 25km | ||
| 2024 | Result | WAVA | Distance | |
| 1 Apr | April Virtual Mile | 0.00 | 1mi | |
| 2023 | Result | WAVA | Distance | |
| 17 Sep | Salomon Ben Nevis Ultra | 0.00 | 52km | |
| 26 Aug | Ochil 2000s | 0.00 | 32.7km | |
| 24 Jun | Arrochar Alps | 4:50:00 | 26.40 | 25km |
| 2022 | Result | WAVA | Distance | |
| 9 Oct | Pentland Skyline Hill Run | 0.00 | 16mi | |
| 27 Aug | Ochil 2000s | 0.00 | 31km | |
| 22 Jun | Cort-ma Law | 1:04:14 | 45.11 | 10km |
| 2021 | Result | WAVA | Distance | |
| 11 Jul | Ramsay Round | 23:40:20 | 24.86 | 58mi |
| 2019 | Result | WAVA | Distance | |
| 31 Dec | Trossachs Trail Marathon PB | 4:12:30 | 51.27 | 26.2mi |
| 20 Sep | Salomon Ben Nevis Ultra | 10:20:22 | 27.00 | 52km |
| 13 Jul | Lakes Sky Ultra | 10:35:17 | 31.58 | 60km |
| 29 Jun | Arrochar Alps | 4:28:00 | 27.62 | 25km |
| 2018 | Result | WAVA | Distance | |
| 13 Sep | Salomon Mamores VK | 1:04:48 | 21.35 | 5km |
| 30 Jun | Arrochar Alps | 4:36:15 | 26.57 | 25km |
| 6 Apr | 100 Miles Of Istria PB | 28:35:00 | 42.96 | 168km |
| 2017 | Result | WAVA | Distance | |
| 1 Jul | Arrochar Alps | 5:17:08 | 22.96 | 25km |
| 3 Jun | Trotternish Ridge Race | 4:18:09 | 29.18 | 26km |
| 2016 | Result | WAVA | Distance | |
| 24 Sep | 3x3000 80k Ultra Trail | 12:17:34 | 37.50 | 80km |
| 2015 | Result | WAVA | Distance | |
| 24 Jul | Lakeland 100 PB | 26:04:00 | 46.73 | 105mi |
| 21 Mar | Hardmoors 55 PB | 9:10:00 | 56.67 | 55mi |
| 2014 | Result | WAVA | Distance | |
| 25 Jul | Lakeland 100 SB | 26:56:00 | 44.92 | 105mi |
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 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 |
| 2024 | 279 | 241 | 277 | 180 | 271 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1249 |
| 2023 | 88 | 52 | 38 | 0 | 0 | 0 | 0 | 0 | 21 | 9 | 0 | 0 | 207 |
| 2023 | 197 | 136 | 168 | 122 | 195 | 158 | 142 | 126 | 187 | 193 | 131 | 190 | 1945 |
| 2022 | 112 | 117 | 99 | 88 | 85 | 78 | 99 | 56 | 28 | 34 | 52 | 60 | 909 |
| 2022 | 35 | 42 | 59 | 82 | 96 | 124 | 179 | 191 | 257 | 267 | 203 | 171 | 1706 |
| 2021 | 0 | 0 | 15 | 0 | 18 | 9 | 0 | 0 | 103 | 117 | 75 | 59 | 397 |
| 2021 | 334 | 276 | 274 | 238 | 259 | 237 | 165 | 21 | 0 | 0 | 4 | 27 | 1835 |
| 2020 | 85 | 41 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 126 |
| 2020 | 114 | 104 | 54 | 113 | 180 | 215 | 177 | 251 | 160 | 246 | 225 | 193 | 2032 |
| 2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 49 | 51 |
| 2019 | 225 | 192 | 243 | 259 | 283 | 171 | 232 | 241 | 211 | 181 | 175 | 193 | 2607 |
| 2018 | 0 | 0 | 0 | 0 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 8 |
| 2018 | 215 | 129 | 129 | 199 | 210 | 148 | 146 | 121 | 144 | 129 | 268 | 80 | 1918 |
| 2017 | 87 | 109 | 103 | 147 | 142 | 118 | 103 | 171 | 112 | 98 | 151 | 130 | 1471 |
| 2016 | 303 | 229 | 221 | 218 | 80 | 126 | 182 | 125 | 279 | 167 | 107 | 96 | 2133 |
| 2015 | 319 | 194 | 355 | 216 | 173 | 210 | 228 | 163 | 247 | 136 | 148 | 121 | 2509 |
| 2014 | 301 | 312 | 285 | 365 | 199 | 296 | 224 | 348 | 232 | 293 | 232 | 256 | 3343 |
| 2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 216 | 221 | 181 | 119 | 737 |
| 2012 | 107 | 102 | 90 | 142 | 72 | 38 | 0 | 0 | 0 | 0 | 0 | 0 | 550 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 49 | 97 | 158 | 314 |
| 2010 | 0 | 0 | 0 | 0 | 34 | 68 | 25 | 18 | 0 | 0 | 0 | 0 | 145 |
|
Wed 1st May
May 1
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Thu 2nd May
May 2
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Fri 3rd May
May 3
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Sat 4th May
May 4
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Sun 5th May
May 5
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Mon 6th May
May 6
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Tue 7th May
May 7
|
10.2mi,
1:39:13Run - Easy
With Kellen.
1) 1km - 6:29(6:29/km) 109/119bpm [706b/km] 228/W 9.26/13.95kmph 2) 1km - 6:18(6:18/km) 115/122bpm [724b/km] 255/W 9.53/11.5kmph 3) 1km - 6:27(6:27/km) 115/126bpm [742b/km] 262/W 9.3/12.04kmph 4) 1km - 5:59(5:59/km) 117/123bpm [700b/km] 241/W 10.03/11.8kmph 5) 1km - 5:56(5:56/km) 118/129bpm [700b/km] 249/W 10.11/12.24kmph 6) 1km - 6:01(6:01/km) 123/130bpm [740b/km] 266/W 9.97/12.5kmph 7) 1km - 5:57(5:57/km) 126/135bpm [749b/km] 265/W 10.08/11.15kmph 8) 1km - 5:58(5:58/km) 125/129bpm [745b/km] 258/W 10.05/11.04kmph 9) 1km - 8:57(8:57/km) 108/126bpm [967b/km] 159/W 6.7/14.12kmph 10) 1km - 5:02(5:02/km) 115/122bpm [579b/km] 241/W 11.92/12.33kmph 11) 1km - 5:10(5:10/km) 115/127bpm [595b/km] 249/W 11.61/12.59kmph 12) 1km - 5:53(5:53/km) 120/127bpm [707b/km] 249/W 10.2/11.73kmph 13) 1km - 6:00(6:00/km) 119/126bpm [714b/km] 238/W 10/12.95kmph 14) 1km - 5:45(5:45/km) 116/123bpm [667b/km] 233/W 10.44/12.63kmph 15) 1km - 5:24(5:24/km) 117/127bpm [632b/km] 244/W 11.11/12.04kmph 16) 1km - 5:31(5:31/km) 114/125bpm [628b/km] 235/W 10.88/12.12kmph 17) 0.45km - 2:27(5:24/km) 115/122bpm [620b/km] 234/W 11.11/11.5kmph  Add a comment |
9mi,
1:29:15 Run - Easy
With Kellen.
1) 1km - 6:32(6:32/km) 113/126bpm [737b/km] 230/W 9.18/13.64kmph 2) 1km - 6:16(6:16/km) 120/130bpm [752b/km] 262/W 9.58/11.11kmph 3) 1km - 6:11(6:11/km) 119/132bpm [736b/km] 263/W 9.7/11.54kmph 4) 1km - 7:07(7:07/km) 123/130bpm [875b/km] 252/W 8.43/12kmph 5) 1km - 8:13(8:13/km) 131/136bpm [1077b/km] 248/W 7.3/8.31kmph 6) 1km - 5:24(5:24/km) 124/138bpm [670b/km] 222/W 11.11/12.41kmph 7) 1km - 6:06(6:06/km) 123/129bpm [750b/km] 243/W 9.84/10.98kmph 8) 1km - 6:07(6:07/km) 122/127bpm [747b/km] 230/W 9.81/11.04kmph 9) 1km - 6:07(6:07/km) 120/126bpm [734b/km] 235/W 9.81/11.01kmph 10) 1km - 6:17(6:17/km) 122/130bpm [767b/km] 217/W 9.55/12.68kmph 11) 1km - 4:58(4:58/km) 114/123bpm [566b/km] 217/W 12.08/15.32kmph 12) 1km - 6:26(6:26/km) 108/119bpm [695b/km] 208/W 9.33/13.64kmph 13) 1km - 5:25(5:25/km) 115/126bpm [622b/km] 253/W 11.08/12.41kmph 14) 1km - 5:14(5:14/km) 112/124bpm [586b/km] 235/W 11.47/12.59kmph 15) 0.55km - 2:52(5:13/km) 116/123bpm [605b/km] 261/W 11.5/12.29kmph Add a comment |
7.3mi,
1:15:59 Run - Tempo
With Kellen, effort up Deuchary Hill.
1) 1km - 5:53(5:53/km) 118/130bpm [694b/km] 262/W 10.2/13.14kmph 2) 1km - 6:03(6:03/km) 121/132bpm [733b/km] 256/W 9.92/11.69kmph 3) 1km - 6:02(6:02/km) 123/133bpm [741b/km] 278/W 9.94/13.53kmph 4) 1km - 6:24(6:24/km) 131/138bpm [837b/km] 282/W 9.37/11.18kmph 5) 1km - 6:57(6:57/km) 141/146bpm [980b/km] 289/W 8.63/10kmph 6) 1km - 12:34(12:34/km) 148/163bpm [1861b/km] 269/W 4.77/11.11kmph 7) 1km - 6:33(6:33/km) 129/142bpm [845b/km] 140/W 9.16/12.46kmph 8) 1km - 5:06(5:06/km) 119/125bpm [607b/km] 206/W 11.76/14.94kmph 9) 1km - 5:31(5:31/km) 117/122bpm [645b/km] 229/W 10.88/12.95kmph 10) 1km - 5:20(5:20/km) 116/126bpm [619b/km] 258/W 11.25/15kmph 11) 1km - 5:24(5:24/km) 114/126bpm [615b/km] 236/W 11.11/12.59kmph 12) 0.81km - 4:12(5:13/km) 118/124bpm [616b/km] 264/W 11.5/12.81kmph Add a comment |
18.7mi,
2:52:26 Run - Long Run
1) 1km - 6:29(6:29/km) 107/126bpm [693b/km] 206/W 9.26/11.36kmph
2) 1km - 7:29(7:29/km) 122/136bpm [913b/km] 256/W 8.02/11.43kmph 3) 1km - 5:49(5:49/km) 131/139bpm [762b/km] 265/W 10.31/11.88kmph 4) 1km - 5:34(5:34/km) 129/137bpm [719b/km] 280/W 10.78/11.92kmph 5) 1km - 5:28(5:28/km) 128/141bpm [700b/km] 264/W 10.98/12.12kmph 6) 1km - 5:22(5:22/km) 121/127bpm [649b/km] 228/W 11.18/13.48kmph 7) 1km - 5:27(5:27/km) 128/139bpm [697b/km] 250/W 11.01/12.37kmph 8) 1km - 5:31(5:31/km) 133/144bpm [733b/km] 260/W 10.88/12.63kmph 9) 1km - 5:22(5:22/km) 136/145bpm [729b/km] 285/W 11.18/12.59kmph 10) 1km - 5:48(5:48/km) 134/142bpm [778b/km] 270/W 10.35/15.65kmph 11) 1km - 5:38(5:38/km) 127/142bpm [715b/km] 238/W 10.65/12.81kmph 12) 1km - 6:20(6:20/km) 129/136bpm [817b/km] 268/W 9.48/10.78kmph 13) 1km - 6:39(6:39/km) 130/139bpm [863b/km] 267/W 9.02/12.37kmph 14) 1km - 6:21(6:21/km) 132/137bpm [838b/km] 271/W 9.45/11.36kmph 15) 1km - 5:23(5:23/km) 131/138bpm [706b/km] 264/W 11.15/12.2kmph 16) 1km - 5:54(5:54/km) 128/139bpm [754b/km] 253/W 10.17/12.95kmph 17) 1km - 6:13(6:13/km) 137/146bpm [851b/km] 265/W 9.65/12.04kmph 18) 1km - 6:03(6:03/km) 131/144bpm [793b/km] 230/W 9.92/12.24kmph 19) 1km - 5:31(5:31/km) 134/142bpm [740b/km] 252/W 10.88/11.61kmph 20) 1km - 5:24(5:24/km) 137/144bpm [739b/km] 270/W 11.11/12.33kmph 21) 1km - 4:46(4:46/km) 134/141bpm [639b/km] 264/W 12.59/13.38kmph 22) 1km - 4:21(4:21/km) 131/137bpm [569b/km] 251/W 13.79/14.4kmph 23) 1km - 4:39(4:39/km) 138/143bpm [641b/km] 271/W 12.9/13.79kmph 24) 1km - 6:28(6:28/km) 134/146bpm [867b/km] 266/W 9.28/12.41kmph 25) 1km - 5:39(5:39/km) 133/148bpm [752b/km] 236/W 10.62/11.8kmph 26) 1km - 6:19(6:19/km) 138/148bpm [873b/km] 261/W 9.5/12.46kmph 27) 1km - 5:59(5:59/km) 137/148bpm [819b/km] 244/W 10.03/11.01kmph 28) 1km - 5:05(5:05/km) 131/139bpm [665b/km] 233/W 11.8/12.86kmph 29) 1km - 5:00(5:00/km) 131/140bpm [655b/km] 228/W 12/17.39kmph 30) 1km - 5:48(5:48/km) 136/144bpm [788b/km] 256/W 10.35/11.57kmph 31) 0.1km - 39(6:22/km) 140/141bpm [892b/km] 217/W 9.42/9.65kmph Add a comment |
3.4mi,
39:29 Run - Easy
1) 1km - 7:06(7:06/km) 102/117bpm [725b/km] 195/W 8.45/11.29kmph
2) 1km - 8:36(8:36/km) 112/126bpm [964b/km] 226/W 6.98/9.94kmph 3) 1km - 7:14(7:14/km) 111/117bpm [804b/km] 220/W 8.29/10.29kmph 4) 1km - 6:39(6:39/km) 114/122bpm [759b/km] 175/W 9.02/16.59kmph 5) 1km - 6:25(6:25/km) 104/111bpm [667b/km] 195/W 9.35/10.98kmph 6) 0.49km - 3:27(7:06/km) 105/113bpm [745b/km] 223/W 8.45/10.08kmph Add a comment |
6.6mi,
1:09:02 Run - Easy
1) 1km - 7:02(7:02/km) 103/120bpm [724b/km] 192/W 8.53/11.21kmph
2) 1km - 8:07(8:07/km) 118/129bpm [958b/km] 229/W 7.39/9.73kmph 3) 1km - 7:08(7:08/km) 117/123bpm [835b/km] 221/W 8.41/10.26kmph 4) 1km - 6:20(6:20/km) 119/126bpm [754b/km] 232/W 9.48/10.94kmph 5) 1km - 6:25(6:25/km) 115/125bpm [738b/km] 221/W 9.35/10.47kmph 6) 1km - 6:46(6:46/km) 119/126bpm [806b/km] 215/W 8.87/10.71kmph 7) 1km - 5:55(5:55/km) 117/123bpm [693b/km] 228/W 10.14/10.84kmph 8) 1km - 6:27(6:27/km) 116/126bpm [749b/km] 218/W 9.3/11.25kmph 9) 1km - 5:15(5:15/km) 113/122bpm [593b/km] 216/W 11.43/12.46kmph 10) 1km - 5:54(5:54/km) 113/120bpm [667b/km] 214/W 10.17/12.68kmph 11) 0.54km - 3:42(6:52/km) 114/123bpm [783b/km] 228/W 8.74/10.29kmph Add a comment
0mi,
8:16Cross - Core
1 sets of 30s on, 15s off. Harder than I remember, out of shape.
Mountain climbers Hip Lifts - L, R Bird Dogs - L, R Iron mikes Shoulder taps Side plank - L, R Russian twists - 12kg Wobble board plank, arms extended 1) 0km - 8:12(0/km) 80/108bpm [INFb/km] 33cal 123/154rpm Add a comment |
5mi,
1:16:41 Run - Hill Work
Sweaty, bit overdressed.
4 x 2 min hard, 2 min recovery on lower slopes on Slackdhu. Finish with relaxed ascent to summit, descent via landslide. 1) 3.12km - 24:01(7:42/km) 135/158bpm [1040b/km] 250cal 253/W 7.79/14.94kmph 2) 0.12km - 2:01(16:29/km) 147/163bpm [2424b/km] 24cal 335/W 3.64/6.11kmph 3) 0.13km - 2:01(15:54/km) 138/162bpm [2193b/km] 22cal 116/W 3.77/14.75kmph 4) 0.13km - 2:01(16:05/km) 147/164bpm [2365b/km] 24cal 347/W 3.73/7.29kmph 5) 0.13km - 2:01(15:32/km) 139/164bpm [2159b/km] 22cal 113/W 3.86/9.58kmph 6) 0.12km - 2:01(16:48/km) 146/163bpm [2454b/km] 24cal 337/W 3.57/6.75kmph 7) 0.12km - 2:00(16:32/km) 140/164bpm [2314b/km] 22cal 117/W 3.63/10.31kmph 8) 0.13km - 2:01(15:54/km) 150/165bpm [2384b/km] 25cal 348/W 3.77/7.35kmph 9) 0.12km - 2:01(16:32/km) 138/164bpm [2281b/km] 22cal 137/W 3.63/9.35kmph 10) 3.99km - 36:32(9:10/km) 135/151bpm [1238b/km] 380cal 210/W 6.54/13.53kmph Add a comment
4.9mi,
53:45Run - Recovery Run
With Kellen.
1) 1km - 7:35(7:35/km) 98/119bpm [743b/km] 184/W 7.91/11.15kmph 2) 1km - 8:08(8:08/km) 114/121bpm [926b/km] 231/W 7.38/9.73kmph 3) 1km - 7:02(7:02/km) 113/121bpm [796b/km] 221/W 8.53/10.14kmph 4) 1km - 6:37(6:37/km) 112/120bpm [741b/km] 229/W 9.07/10.81kmph 5) 1km - 6:14(6:14/km) 113/119bpm [705b/km] 221/W 9.63/11.21kmph 6) 1km - 6:24(6:24/km) 111/123bpm [710b/km] 207/W 9.37/12.68kmph 7) 1km - 5:42(5:42/km) 108/116bpm [615b/km] 201/W 10.53/12.16kmph 8) 0.89km - 6:04(6:49/km) 112/122bpm [764b/km] 225/W 8.8/11.76kmph Add a comment |
|
Wed 8th May
May 8
|
Thu 9th May
May 9
|
Fri 10th May
May 10
|
Sat 11th May
May 11
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Sun 12th May
May 12
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Mon 13th May
May 13
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Tue 14th May
May 14
|
|
10mi,
1:59:53 Run - Medium Long Run
Back attempting to run hills without slipping into Z3, miles off but at least not up in Z5 this time! Good run though, conditions getting dryer. Dumgoyne, Earls Seat, CK, Slackdhu.
1) 1km - 6:09(6:09/km) 128/141bpm [787b/km] 271/W 9.76/10.88kmph 2) 1km - 5:19(5:19/km) 129/139bpm [686b/km] 270/W 11.29/12.33kmph 3) 1km - 9:05(9:05/km) 138/149bpm [1254b/km] 273/W 6.61/10.68kmph 4) 1km - 7:46(7:46/km) 142/148bpm [1102b/km] 233/W 7.73/11.57kmph 5) 1km - 11:53(11:53/km) 150/161bpm [1783b/km] 281/W 5.05/13.9kmph 6) 1km - 10:21(10:21/km) 144/152bpm [1491b/km] 267/W 5.8/8.49kmph 7) 1km - 7:55(7:55/km) 142/156bpm [1125b/km] 238/W 7.58/12.68kmph 8) 1km - 8:15(8:15/km) 140/150bpm [1154b/km] 249/W 7.27/9.97kmph 9) 1km - 6:42(6:42/km) 141/148bpm [944b/km] 191/W 8.96/11.92kmph 10) 1km - 8:17(8:17/km) 146/162bpm [1209b/km] 215/W 7.24/12.59kmph 11) 1km - 6:23(6:23/km) 140/162bpm [893b/km] 201/W 9.4/13.53kmph 12) 1km - 7:21(7:21/km) 146/159bpm [1072b/km] 215/W 8.16/11.84kmph 13) 1km - 5:26(5:26/km) 133/142bpm [723b/km] 194/W 11.04/16.98kmph 14) 1km - 6:21(6:21/km) 124/136bpm [787b/km] 159/W 9.45/12kmph 15) 1km - 6:42(6:42/km) 125/133bpm [838b/km] 208/W 8.96/11.29kmph 16) 1km - 5:37(5:37/km) 124/132bpm [696b/km] 218/W 10.68/11.92kmph 17) 0.06km - 22(5:53/km) 122/123bpm [717b/km] 210/W 10.2/11.08kmph Add a comment
4.7mi,
51:11Run - Easy
With Kellen.
1) 1km - 7:00(7:00/km) 105/117bpm [736b/km] 204/W 8.57/11.73kmph 2) 1km - 8:18(8:18/km) 118/129bpm [980b/km] 232/W 7.23/9.89kmph 3) 1km - 7:06(7:06/km) 117/124bpm [831b/km] 228/W 8.45/10kmph 4) 1km - 6:39(6:39/km) 116/123bpm [772b/km] 219/W 9.02/11.47kmph 5) 1km - 5:58(5:58/km) 117/124bpm [698b/km] 231/W 10.05/11.54kmph 6) 1km - 6:34(6:34/km) 120/127bpm [787b/km] 184/W 9.14/12kmph 7) 1km - 5:51(5:51/km) 115/123bpm [673b/km] 209/W 10.26/10.98kmph 8) 0.55km - 3:44(6:44/km) 120/129bpm [809b/km] 230/W 8.91/10.91kmph Add a comment
0mi,
40:00Cross - Strength
3x15 calf raises
3x10 arabesque 3x10 single leg squat 3x30s wall sit 3x30s iso split squat each leg Add a comment |
0mi,
26:11 Cross - Yoga
1) 0km - 26:11(0/km)
Some random YouTube video from Train Like A Ballerina - actually pretty good, less ponderous than Adrienne Add a comment
4.9mi,
55:35Run - Recovery Run
With Kellen. Heavy legs, walk breaks when HR too high.
1) 1km - 7:13(7:13/km) 101/113bpm [728b/km] 189/W 8.31/14.34kmph 2) 1km - 8:35(8:35/km) 112/123bpm [961b/km] 221/W 6.99/9.78kmph 3) 1km - 7:33(7:33/km) 114/125bpm [860b/km] 213/W 7.95/9.65kmph 4) 1km - 6:56(6:56/km) 113/122bpm [784b/km] 213/W 8.65/9.73kmph 5) 1km - 6:58(6:58/km) 112/123bpm [781b/km] 205/W 8.61/11.43kmph 6) 1km - 6:01(6:01/km) 111/122bpm [668b/km] 209/W 9.97/11.08kmph 7) 1km - 5:59(5:59/km) 106/116bpm [635b/km] 189/W 10.03/11.29kmph 8) 0.92km - 6:20(6:53/km) 110/119bpm [758b/km] 214/W 8.72/10.05kmph Add a comment |
9.2mi,
1:39:56 Run - Easy
With Kellen.
1) 1km - 8:01(8:01/km) 101/118bpm [810b/km] 186/W 7.48/11.8kmph 2) 1km - 7:57(7:57/km) 117/124bpm [930b/km] 234/W 7.55/10.14kmph 3) 1km - 7:08(7:08/km) 115/126bpm [820b/km] 219/W 8.41/10.17kmph 4) 1km - 6:57(6:57/km) 114/123bpm [793b/km] 208/W 8.63/10.71kmph 5) 1km - 6:05(6:05/km) 119/127bpm [723b/km] 210/W 9.86/11.69kmph 6) 1km - 6:24(6:24/km) 117/126bpm [749b/km] 217/W 9.37/10.91kmph 7) 1km - 6:27(6:27/km) 116/123bpm [749b/km] 216/W 9.3/11.47kmph 8) 1km - 6:12(6:12/km) 118/126bpm [731b/km] 226/W 9.68/10.81kmph 9) 1km - 7:14(7:14/km) 120/132bpm [868b/km] 227/W 8.29/11.47kmph 10) 1km - 7:40(7:40/km) 119/133bpm [913b/km] 216/W 7.83/9.78kmph 11) 1km - 7:46(7:46/km) 113/127bpm [877b/km] 191/W 7.73/11.08kmph 12) 1km - 5:56(5:56/km) 118/126bpm [700b/km] 227/W 10.11/11.69kmph 13) 1km - 5:39(5:39/km) 116/126bpm [656b/km] 213/W 10.62/11.69kmph 14) 1km - 5:28(5:28/km) 117/127bpm [640b/km] 212/W 10.98/12.95kmph 15) 0.74km - 5:02(6:50/km) 119/129bpm [813b/km] 225/W 8.78/10.59kmph Add a comment
0mi,
17:31Cross - Core
2 sets of 30s on, 15s off. 60s between sets.
Mountain climbers Hip Lifts - L, R Bird Dogs - L, R Iron mikes Shoulder taps Side plank - L, R Russian twists - 12kg Wobble board plank, arms extended, +25s second time round 1) 0km - 17:31(0/km) 80/114bpm [INFb/km] 70cal 117/147rpm Add a comment |
4.9mi,
53:53 Run - Easy
With Kellen.
1) 1km - 7:27(7:27/km) 106/122bpm [790b/km] 186/W 8.05/10.65kmph 2) 1km - 8:29(8:29/km) 118/127bpm [1001b/km] 223/W 7.07/9.58kmph 3) 1km - 7:10(7:10/km) 116/125bpm [830b/km] 219/W 8.37/9.94kmph 4) 1km - 6:33(6:33/km) 116/123bpm [759b/km] 229/W 9.16/10.59kmph 5) 1km - 6:23(6:23/km) 116/125bpm [741b/km] 220/W 9.4/10.71kmph 6) 1km - 5:48(5:48/km) 112/124bpm [649b/km] 218/W 10.35/12.63kmph 7) 1km - 5:30(5:30/km) 109/117bpm [600b/km] 206/W 10.91/12.41kmph 8) 0.91km - 6:34(7:15/km) 111/124bpm [805b/km] 207/W 8.28/11.36kmph Add a comment
9.4mi,
1:21:48Run - Intervals
20 mins, 2x3x(4 min hard, 90s walk, 30s jog), with 10 min jog in between. Tough, but happy enough with run.
1) 3.57km - 20:00(5:36/km) 124/141bpm [694b/km] 184cal 254/W 10.71/13.38kmph 2) 0.97km - 4:00(4:07/km) 150/157bpm [617b/km] 49cal 337/W 14.58/16.74kmph 3) 0.23km - 2:00(8:36/km) 121/151bpm [1041b/km] 18cal 172/W 6.98/13.85kmph 4) 0.96km - 4:00(4:09/km) 152/158bpm [630b/km] 50cal 334/W 14.46/15.65kmph 5) 0.23km - 2:00(8:35/km) 126/155bpm [1081b/km] 19cal 176/W 6.99/13.95kmph 6) 0.99km - 4:00(4:03/km) 153/160bpm [620b/km] 50cal 330/W 14.81/15.25kmph 7) 0.23km - 2:00(8:44/km) 123/155bpm [1073b/km] 18cal 176/W 6.87/14.46kmph 8) 1.71km - 10:00(5:52/km) 123/127bpm [721b/km] 90cal 237/W 10.23/11.08kmph 9) 0.99km - 4:00(4:02/km) 154/161bpm [621b/km] 51cal 340/W 14.88/15.93kmph 10) 0.22km - 2:00(8:54/km) 130/161bpm [1156b/km] 20cal 171/W 6.74/14.75kmph 11) 0.95km - 4:00(4:13/km) 153/159bpm [645b/km] 50cal 321/W 14.23/14.28kmph 12) 0.24km - 2:00(8:24/km) 125/156bpm [1050b/km] 19cal 177/W 7.14/13.64kmph 13) 0.95km - 4:00(4:12/km) 155/160bpm [651b/km] 51cal 330/W 14.28/14.58kmph 14) 0.23km - 2:00(8:49/km) 127/158bpm [1120b/km] 19cal 168/W 6.8/14.4kmph 15) 2.63km - 15:48(6:00/km) 122/136bpm [732b/km] 141cal 227/W 10/11.18kmph Add a comment |
0mi,
26:37 Cross - Strength
3x15 calf raises
3x10 arabesque 3x10 single leg squat 3x30s wall sit 3x30s iso split squat each leg Add a comment
15.8mi,
3:33:16Run - Long Run
4-5 miles with Kellen, some faffage back at home, then Slackdhu, Dumbreck, Earls Seat, Dumgoyne, Dumfoyn. Lots of hiking.
1) 1km - 6:53(6:53/km) 109/123bpm [751b/km] 198/W 8.72/11.01kmph 2) 1km - 7:58(7:58/km) 120/132bpm [956b/km] 235/W 7.53/10.98kmph 3) 1km - 8:10(8:10/km) 126/137bpm [1030b/km] 230/W 7.35/10.03kmph 4) 1km - 7:00(7:00/km) 121/130bpm [846b/km] 193/W 8.57/11.01kmph 5) 1km - 6:17(6:17/km) 115/125bpm [723b/km] 228/W 9.55/10.23kmph 6) 1km - 6:19(6:19/km) 116/129bpm [732b/km] 199/W 9.5/11.47kmph 7) 1km - 5:34(5:34/km) 110/122bpm [612b/km] 205/W 10.78/12.12kmph 8) 1km - 8:23(8:23/km) 105/120bpm [881b/km] 176/W 7.16/10.56kmph 9) 1km - 7:24(7:24/km) 114/129bpm [843b/km] 227/W 8.11/10.17kmph 10) 1km - 5:58(5:58/km) 118/126bpm [703b/km] 245/W 10.05/10.98kmph 11) 1km - 11:49(11:49/km) 122/133bpm [1442b/km] 226/W 5.08/9.86kmph 12) 1km - 17:50(17:50/km) 127/138bpm [2265b/km] 228/W 3.37/9.28kmph 13) 1km - 7:17(7:17/km) 127/139bpm [925b/km] 207/W 8.24/11.65kmph 14) 1km - 12:08(12:08/km) 125/136bpm [1516b/km] 185/W 4.95/16.9kmph 15) 1km - 7:46(7:46/km) 125/138bpm [971b/km] 194/W 7.73/11.29kmph 16) 1km - 8:21(8:21/km) 122/136bpm [1019b/km] 188/W 7.19/10.71kmph 17) 1km - 11:10(11:10/km) 122/135bpm [1363b/km] 183/W 5.37/13.19kmph 18) 1km - 6:51(6:51/km) 129/139bpm [883b/km] 202/W 8.76/12.86kmph 19) 1km - 8:54(8:54/km) 127/139bpm [1130b/km] 209/W 6.74/13.19kmph 20) 1km - 5:07(5:07/km) 120/127bpm [614b/km] 178/W 11.73/15.65kmph 21) 1km - 15:14(15:14/km) 124/148bpm [1889b/km] 166/W 3.94/12.41kmph 22) 1km - 10:04(10:04/km) 131/146bpm [1319b/km] 204/W 5.96/14.63kmph 23) 1km - 6:16(6:16/km) 119/129bpm [746b/km] 142/W 9.58/12.72kmph 24) 1km - 6:24(6:24/km) 125/135bpm [799b/km] 215/W 9.37/11.47kmph 25) 1km - 5:30(5:30/km) 130/135bpm [716b/km] 240/W 10.91/12.9kmph 26) 0.48km - 2:39(5:30/km) 127/135bpm [698b/km] 236/W 10.91/12.9kmph Add a comment |
4.9mi,
53:52 Run - Recovery Run
1) 1km - 7:41(7:41/km) 103/116bpm [792b/km] 192/W 7.81/11.11kmph
2) 1km - 8:14(8:14/km) 112/121bpm [922b/km] 227/W 7.29/12.9kmph 3) 1km - 7:15(7:15/km) 112/122bpm [811b/km] 216/W 8.28/10.11kmph 4) 1km - 6:36(6:36/km) 111/119bpm [732b/km] 224/W 9.09/10.2kmph 5) 1km - 6:30(6:30/km) 111/126bpm [722b/km] 209/W 9.23/10.75kmph 6) 1km - 6:00(6:00/km) 110/123bpm [660b/km] 215/W 10/11.32kmph 7) 1km - 5:28(5:28/km) 109/117bpm [596b/km] 206/W 10.98/12.16kmph 8) 0.92km - 6:08(6:39/km) 110/119bpm [732b/km] 220/W 9.02/10.59kmph Add a comment |
6.6mi,
1:09:33 Run - Easy
1) 1.42km - 10:39(7:30/km) 116/155bpm [869b/km] 88cal 199/W 8/15.72kmph
2) 9.19km - 58:54(6:25/km) 119/133bpm [763b/km] 502cal 222/W 9.35/12.04kmph Add a comment |
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Wed 15th May
May 15
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Thu 16th May
May 16
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Fri 17th May
May 17
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Sat 18th May
May 18
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Sun 19th May
May 19
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Mon 20th May
May 20
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Tue 21st May
May 21
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4mi,
1:00:41 Run - Easy
1) 1km - 7:20(7:20/km) 104/121bpm [762b/km] 181/W 8.18/11.21kmph
2) 1km - 8:54(8:54/km) 116/128bpm [1033b/km] 210/W 6.74/10.14kmph 3) 1km - 10:10(10:10/km) 116/129bpm [1179b/km] 185/W 5.9/9.23kmph 4) 1km - 11:04(11:04/km) 102/130bpm [1128b/km] 136/W 5.42/13.38kmph 5) 1km - 7:13(7:13/km) 115/126bpm [830b/km] 164/W 8.31/10.81kmph 6) 1km - 11:06(11:06/km) 82/105bpm [911b/km] 115/W 5.41/10.68kmph 7) 0.46km - 4:54(10:42/km) 82/91bpm [877b/km] 145/W 5.61/6.35kmph Add a comment |
6.6mi,
1:02:02 Run - General
1) 1km - 6:25(6:25/km) 118/139bpm [757b/km] 211/W 9.35/11.73kmph
2) 1km - 7:11(7:11/km) 136/145bpm [976b/km] 256/W 8.35/11.08kmph 3) 1km - 6:15(6:15/km) 133/145bpm [831b/km] 247/W 9.6/11.08kmph 4) 1km - 5:43(5:43/km) 134/147bpm [766b/km] 258/W 10.49/11.5kmph 5) 1km - 5:41(5:41/km) 131/138bpm [744b/km] 251/W 10.56/12.04kmph 6) 1km - 6:13(6:13/km) 131/142bpm [814b/km] 237/W 9.65/11.57kmph 7) 1km - 5:15(5:15/km) 133/142bpm [699b/km] 258/W 11.43/12.63kmph 8) 1km - 5:22(5:22/km) 136/143bpm [730b/km] 261/W 11.18/14.75kmph 9) 1km - 4:44(4:44/km) 131/140bpm [621b/km] 239/W 12.68/13.79kmph 10) 1km - 5:42(5:42/km) 120/127bpm [683b/km] 223/W 10.53/12.54kmph 11) 0.55km - 3:32(6:22/km) 128/139bpm [815b/km] 237/W 9.42/10.94kmph Add a comment |
5.9mi,
1:03:13 Run - Easy
1) 1km - 7:06(7:06/km) 107/124bpm [760b/km] 187/W 8.45/12.63kmph
2) 1km - 7:52(7:52/km) 123/132bpm [968b/km] 236/W 7.63/10.08kmph 3) 1km - 7:04(7:04/km) 122/130bpm [863b/km] 223/W 8.49/10.65kmph 4) 1km - 6:24(6:24/km) 123/128bpm [788b/km] 242/W 9.37/10.59kmph 5) 1km - 6:15(6:15/km) 119/125bpm [743b/km] 216/W 9.6/10.84kmph 6) 1km - 6:31(6:31/km) 121/126bpm [788b/km] 218/W 9.21/10.44kmph 7) 1km - 6:20(6:20/km) 122/132bpm [773b/km] 223/W 9.48/12.5kmph 8) 1km - 5:58(5:58/km) 113/125bpm [674b/km] 200/W 10.05/14.94kmph 9) 1km - 5:49(5:49/km) 114/125bpm [664b/km] 212/W 10.31/11.25kmph 10) 0.57km - 3:53(6:51/km) 116/126bpm [795b/km] 231/W 8.76/10.44kmph Add a comment |
27.9mi,
4:49:36 Run - Long Run
1) 44.82km - 4:49:25(6:27/km) 131/149bpm [846b/km] 228/W 9.3/26.28kmph
Add a comment |
7.6mi,
1:42:05 Run - General
1) 10.2km - 1:30:09(8:50/km) 117/138bpm [1034b/km] 714cal 209/W 6.79/15.13kmph
2) 2.1km - 11:56(5:42/km) 117/135bpm [666b/km] 95cal 228/W 10.53/12.63kmph Add a comment |
5mi,
1:01:05 Run - Run-Walk
1) 1km - 7:45(7:45/km) 100/111bpm [774b/km] 181/W 7.74/10.47kmph
2) 1km - 9:09(9:09/km) 107/118bpm [979b/km] 204/W 6.56/9.68kmph 3) 1km - 8:06(8:06/km) 106/116bpm [858b/km] 197/W 7.41/9.73kmph 4) 1km - 7:36(7:36/km) 107/117bpm [813b/km] 197/W 7.89/9.89kmph 5) 1km - 7:50(7:50/km) 105/113bpm [822b/km] 181/W 7.66/10.17kmph 6) 1km - 6:22(6:22/km) 106/116bpm [675b/km] 201/W 9.42/10.68kmph 7) 1km - 6:31(6:31/km) 106/129bpm [692b/km] 172/W 9.21/10.65kmph 8) 0.99km - 7:46(7:53/km) 101/116bpm [796b/km] 186/W 7.61/10.03kmph Add a comment
0mi,
33:07Cross - Stretching
1) 0km - 33:07(0/km) 64/80bpm [INFb/km] 60cal
Add a comment |
0mi,
9:49 Cross - Strength Add a comment
8.5mi,
1:28:17Run - Steady-State
1) 2.21km - 15:00(6:48/km) 130/144bpm [883b/km] 142cal 247/W 8.82/12kmph
2) 4.81km - 30:00(6:14/km) 145/154bpm [903b/km] 336cal 235/W 9.63/14.01kmph 3) 0.84km - 5:00(5:58/km) 135/144bpm [807b/km] 50cal 242/W 10.05/12.81kmph 4) 4.38km - 28:25(6:30/km) 144/155bpm [935b/km] 316cal 216/W 9.23/15.52kmph 5) 1.41km - 9:52(7:00/km) 119/142bpm [834b/km] 80cal 191/W 8.57/11.54kmph Add a comment
4.9mi,
58:11Run - Run-Walk
1) 1km - 7:56(7:56/km) 101/111bpm [802b/km] 181/W 7.56/10.91kmph
2) 1km - 8:35(8:35/km) 108/115bpm [927b/km] 219/W 6.99/9.5kmph 3) 1km - 8:01(8:01/km) 107/116bpm [858b/km] 206/W 7.48/9.5kmph 4) 1km - 7:16(7:16/km) 109/117bpm [792b/km] 203/W 8.26/10.38kmph 5) 1km - 6:52(6:52/km) 110/117bpm [755b/km] 200/W 8.74/10.08kmph 6) 1km - 6:42(6:42/km) 106/117bpm [711b/km] 193/W 8.96/10.71kmph 7) 1km - 6:11(6:11/km) 106/116bpm [655b/km] 184/W 9.7/11.65kmph 8) 0.92km - 6:38(7:13/km) 108/119bpm [779b/km] 206/W 8.31/9.86kmph Add a comment |
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Wed 22nd May
May 22
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Thu 23rd May
May 23
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Fri 24th May
May 24
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Sat 25th May
May 25
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Sun 26th May
May 26
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Mon 27th May
May 27
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Tue 28th May
May 28
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4.9mi,
56:22 Run - Recovery Run
1) 1km - 7:53(7:53/km) 104/114bpm [820b/km] 177/W 7.61/10.71kmph
2) 1km - 8:34(8:34/km) 113/120bpm [969b/km] 219/W 7.01/9.55kmph 3) 1km - 7:30(7:30/km) 111/118bpm [832b/km] 206/W 8/9.92kmph 4) 1km - 7:20(7:20/km) 113/120bpm [829b/km] 203/W 8.18/9.68kmph 5) 1km - 6:54(6:54/km) 114/122bpm [787b/km] 197/W 8.69/10.75kmph 6) 1km - 5:54(5:54/km) 112/120bpm [661b/km] 221/W 10.17/11.76kmph 7) 1km - 5:56(5:56/km) 106/114bpm [630b/km] 191/W 10.11/11.88kmph 8) 0.92km - 6:20(6:55/km) 108/116bpm [748b/km] 213/W 8.68/10.23kmph Add a comment
6.6mi,
1:00:19Run - General
1) 10.65km - 1:00:00(5:38/km) 128/142bpm [721b/km] 558cal 257/W 10.65/14.52kmph
2) 0.04km - 19(6:54/km) 130/135bpm [896b/km] 3cal 228/W 8.69/10.44kmph Add a comment |
10.9mi,
1:35:16 Run - Steady-State
1) 2.22km - 15:00(6:46/km) 120/138bpm [813b/km] 125cal 236/W 8.87/16kmph
2) 5.91km - 30:00(5:04/km) 145/155bpm [735b/km] 336cal 284/W 11.84/14.28kmph 3) 0.86km - 5:00(5:48/km) 131/145bpm [759b/km] 48cal 237/W 10.35/12.72kmph 4) 5.83km - 30:00(5:09/km) 143/152bpm [736b/km] 329cal 276/W 11.65/14.23kmph 5) 1.93km - 10:00(5:11/km) 128/151bpm [663b/km] 93cal 232/W 11.57/13.28kmph 6) 0.8km - 5:16(6:36/km) 125/132bpm [825b/km] 47cal 227/W 9.09/10.78kmph Add a comment
0mi,
41:57Cross - Strength Add a comment |
4.9mi,
53:46 Run - Recovery Run
1) 1km - 7:44(7:44/km) 100/118bpm [773b/km] 182/W 7.76/11.65kmph
2) 1km - 8:34(8:34/km) 113/123bpm [968b/km] 222/W 7.01/9.3kmph 3) 1km - 7:13(7:13/km) 114/120bpm [822b/km] 224/W 8.31/10.14kmph 4) 1km - 6:21(6:21/km) 112/123bpm [711b/km] 221/W 9.45/10.98kmph 5) 1km - 6:16(6:16/km) 112/121bpm [702b/km] 218/W 9.58/11.08kmph 6) 1km - 6:04(6:04/km) 112/120bpm [680b/km] 207/W 9.89/12.12kmph 7) 1km - 5:42(5:42/km) 111/117bpm [633b/km] 198/W 10.53/13.85kmph 8) 0.87km - 5:52(6:46/km) 113/120bpm [764b/km] 221/W 8.87/10.56kmph Add a comment
0mi,
35:22Cross - Stretching
1) 0km - 33:09(0/km) 61/80bpm [INFb/km] 47cal
2) 0km - 2:13(0/km) 57/69bpm [INFb/km] 2cal Add a comment |
0mi,
29:26 Cross - Stretching
1) 0km - 29:26(0/km) 61/73bpm [INFb/km] 41cal
Add a comment
4.9mi,
58:53Run - Run-Walk
1) 1km - 7:46(7:46/km) 99/114bpm [769b/km] 171/W 7.73/10.91kmph
2) 1km - 9:04(9:04/km) 105/116bpm [952b/km] 208/W 6.62/9.68kmph 3) 1km - 7:41(7:41/km) 105/114bpm [806b/km] 208/W 7.81/9.58kmph 4) 1km - 7:14(7:14/km) 105/113bpm [759b/km] 209/W 8.29/9.92kmph 5) 1km - 7:13(7:13/km) 105/111bpm [758b/km] 192/W 8.31/9.92kmph 6) 1km - 6:31(6:31/km) 102/111bpm [665b/km] 194/W 9.21/10.49kmph 7) 1km - 6:16(6:16/km) 99/111bpm [620b/km] 183/W 9.58/11.25kmph 8) 0.92km - 7:08(7:47/km) 99/111bpm [771b/km] 193/W 7.71/10.38kmph Add a comment
13.3mi,
1:47:38Run - Steady-State
1) 1km - 5:39(5:39/km) 122/138bpm [689b/km] 261/W 10.62/12.77kmph
2) 1km - 5:16(5:16/km) 133/141bpm [700b/km] 287/W 11.39/14.81kmph 3) 1km - 4:40(4:40/km) 141/145bpm [658b/km] 294/W 12.86/13.48kmph 4) 1km - 4:27(4:27/km) 142/144bpm [632b/km] 305/W 13.48/13.74kmph 5) 1km - 4:34(4:34/km) 142/144bpm [649b/km] 308/W 13.14/13.74kmph 6) 1km - 4:43(4:43/km) 143/149bpm [674b/km] 302/W 12.72/13.33kmph 7) 1km - 4:34(4:34/km) 143/145bpm [653b/km] 297/W 13.14/13.85kmph 8) 1km - 4:33(4:33/km) 143/146bpm [652b/km] 305/W 13.19/16.07kmph 9) 1km - 4:32(4:32/km) 144/145bpm [652b/km] 305/W 13.23/14.01kmph 10) 1km - 4:37(4:37/km) 144/146bpm [666b/km] 301/W 13/16.74kmph 11) 1km - 4:46(4:46/km) 144/146bpm [686b/km] 298/W 12.59/13.33kmph 12) 1km - 4:41(4:41/km) 144/148bpm [674b/km] 305/W 12.81/13.23kmph 13) 1km - 4:54(4:54/km) 143/146bpm [701b/km] 297/W 12.24/13.28kmph 14) 1km - 4:50(4:50/km) 143/145bpm [692b/km] 295/W 12.41/13.04kmph 15) 1km - 5:31(5:31/km) 138/146bpm [762b/km] 268/W 10.88/12.81kmph 16) 1km - 5:23(5:23/km) 130/135bpm [701b/km] 255/W 11.15/12kmph 17) 1km - 5:27(5:27/km) 127/131bpm [693b/km] 261/W 11.01/11.92kmph 18) 1km - 5:35(5:35/km) 130/132bpm [725b/km] 259/W 10.75/11.39kmph 19) 1km - 5:54(5:54/km) 126/129bpm [743b/km] 245/W 10.17/10.75kmph 20) 1km - 5:25(5:25/km) 124/128bpm [672b/km] 244/W 11.08/11.54kmph 21) 1km - 5:56(5:56/km) 126/139bpm [748b/km] 243/W 10.11/11.5kmph 22) 0.33km - 1:40(5:04/km) 122/126bpm [619b/km] 230/W 11.84/12.33kmph Add a comment |
0mi,
36:47 Cross - Strength Add a comment
9.7mi,
1:30:32Run - General
1) 1km - 7:34(7:34/km) 103/128bpm [780b/km] 190/W 7.93/12.77kmph
2) 1km - 7:02(7:02/km) 125/137bpm [879b/km] 265/W 8.53/10.78kmph 3) 1km - 5:46(5:46/km) 129/136bpm [744b/km] 269/W 10.4/11.69kmph 4) 1km - 5:27(5:27/km) 127/135bpm [692b/km] 270/W 11.01/12.81kmph 5) 1km - 5:34(5:34/km) 125/133bpm [696b/km] 229/W 10.78/12.24kmph 6) 1km - 5:28(5:28/km) 127/133bpm [694b/km] 255/W 10.98/12.33kmph 7) 1km - 5:02(5:02/km) 132/139bpm [665b/km] 273/W 11.92/13.74kmph 8) 1km - 5:15(5:15/km) 134/145bpm [703b/km] 262/W 11.43/12.9kmph 9) 1km - 6:53(6:53/km) 126/136bpm [867b/km] 248/W 8.72/12.37kmph 10) 1km - 6:51(6:51/km) 125/133bpm [856b/km] 236/W 8.76/10.98kmph 11) 1km - 5:31(5:31/km) 130/138bpm [717b/km] 259/W 10.88/13.79kmph 12) 1km - 4:52(4:52/km) 134/143bpm [652b/km] 279/W 12.33/13kmph 13) 1km - 5:21(5:21/km) 133/139bpm [712b/km] 262/W 11.21/13.04kmph 14) 1km - 4:37(4:37/km) 128/135bpm [591b/km] 241/W 13/14.17kmph 15) 1km - 5:24(5:24/km) 121/130bpm [653b/km] 232/W 11.11/12.77kmph 16) 0.58km - 3:55(6:47/km) 120/127bpm [814b/km] 233/W 8.85/10.94kmph Add a comment |
4.9mi,
58:05 Run - Run-Walk
1) 1km - 7:47(7:47/km) 99/111bpm [770b/km] 183/W 7.71/13.28kmph
2) 1km - 8:48(8:48/km) 108/120bpm [950b/km] 211/W 6.82/9.16kmph 3) 1km - 7:48(7:48/km) 108/119bpm [842b/km] 202/W 7.69/9.45kmph 4) 1km - 7:20(7:20/km) 106/114bpm [777b/km] 213/W 8.18/12.04kmph 5) 1km - 7:04(7:04/km) 106/116bpm [749b/km] 198/W 8.49/9.94kmph 6) 1km - 6:34(6:34/km) 104/118bpm [682b/km] 192/W 9.14/10.2kmph 7) 1km - 6:17(6:17/km) 102/114bpm [641b/km] 179/W 9.55/10.75kmph 8) 0.91km - 6:28(7:05/km) 106/114bpm [751b/km] 206/W 8.47/9.78kmph Add a comment |
4.9mi,
57:03 Run - General
1) 1km - 7:34(7:34/km) 104/113bpm [787b/km] 176/W 7.93/10.84kmph
2) 1km - 8:56(8:56/km) 108/119bpm [965b/km] 213/W 6.72/9.4kmph 3) 1km - 7:51(7:51/km) 108/114bpm [848b/km] 207/W 7.64/9.65kmph 4) 1km - 7:02(7:02/km) 107/116bpm [752b/km] 209/W 8.53/10.4kmph 5) 1km - 6:39(6:39/km) 107/112bpm [712b/km] 208/W 9.02/10.38kmph 6) 1km - 6:35(6:35/km) 108/116bpm [711b/km] 198/W 9.12/10.78kmph 7) 1km - 6:10(6:10/km) 106/113bpm [653b/km] 182/W 9.73/11.96kmph 8) 0.89km - 6:16(7:02/km) 107/116bpm [753b/km] 205/W 8.53/10.14kmph Add a comment |