Nellers

Last on at 10am, 29th May 2024

M50 Essex

About
Bests
All Races
Pics
Mileage
Training
Blog

STATUS Is normal eh?

Races
140
Miles
11531
Miles
483
Miles
11063
Miles
178
WAVA
69.92%
200m
32
400m
1:14
800m
2:53
Mile
6:02
5k
21:00
5M
36:31
10k
44:06
Half
1:36:32
Mara
3:56:17

About Me
One's personal space is a right! - Worf, son of Mogh Show More...

Random Q&A	See your Q&A
What's your favourite thing about Fetcheveryone? Fetchies. The community that has grown up around this little website is the most supportive, friendly and knowledgeable group of runner/bikers/swimmers/rowers/crossfitters/walkers/everything-elsers that you'll come across this side of cyberspace.

Recent Blogs
Rinse and repeat (but different)	6th May
So what CAN I do?	Apr 2024
The First Hurdle	Apr 2024
Enough is plenty	Mar 2024
And we go again......	Mar 2024

My parkrun
No parkrun selected

Recent Training
28th May	Row Indoor SS	7.2mi	53:00
28th May	Pool	1mi	34:25
27th May	General	0.7mi	11:31
27th May	General	1.8mi	30:31
27th May	Row Indoor SS	6.4mi	46:00

12 Month Benchmarks	Run	Bike
Mile	7:40	2:30
5k	26:27	9:51
5mi	43:22	16:57
10k	54:17	21:34

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 932 Cross 932 Run 124 Swim 124 Walk 62

Recent Threads
OTDIFH
LIVE Eurovision chat thread!
Connections (Only Connect fans)
Indoor Rowing
FishEveryone: the Fetchland swimming wire
FOOTBALL

Buddies (84)

Followers (62)

Badges Collected	See available badges
+ 259 others

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	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2021	2023	PB	WB
200m	2				32 69.92	35 64.38								32 4:17/mi	69.92
400m	9	1:20 57.30	1:18 59.21	1:20 58.13	1:14 63.29	1:20 58.96				1:21 59.89				1:14 4:58/mi	63.29
800m	6		3:04 57.81	2:59 59.96	2:53 62.61				3:00 62.39	2:53 65.48		3:14 60.45		2:53 5:48/mi	65.48
1mi	15	6:25 61.60	6:17 63.36	6:09 65.21	6:04 66.59	6:04 67.09	6:24 64.07		6:31 63.88	6:02 69.52	6:29 64.69	7:10 60.37		6:02 6:02/mi	69.52
3km	1		13:40 57.78											13:40 7:20/mi	57.78
5km	54	23:21 57.53	22:55 59.05	37:43 36.14	21:19 64.43	21:18 64.97	22:39 61.10	21:44 64.16	23:16 60.85	21:00 67.94	21:59 64.91		24:48 60.35	21:00 6:46/mi	67.94
5mi	2		41:51 52.49	36:31 60.62										36:31 7:18/mi	60.62
10km	16	49:53 54.53	45:43 59.93	45:02 61.31	44:52 62.03	45:49 61.23				44:06 65.71				44:06 7:06/mi	65.71
13.1mi	24	1:55:22 51.48	1:41:25 58.96	1:36:32 62.41	1:39:13 61.22	1:39:21 61.64	1:46:53 57.30		1:48:47 57.72	1:39:12 63.83	2:05:49 50.33			1:36:32 7:22/mi	63.83
15mi	2		2:22:52 48.02	2:08:30 53.75										2:08:30 8:34/mi	53.75
26.2km	1		2:22:37 52.51											2:22:37 8:46/mi	52.51
26.2mi	2			3:56:17 53.46		4:18:20 49.70								3:56:17 9:01/mi	53.46

2023		Result	WAVA	Distance
12 Aug	Abbey Park parkrun SB	24:48	60.35	5km
24 Jun	South Woodham Ferrers parkrun	28:31	52.48	5km
25 Feb	Leicester Victoria parkrun	30:54	48.04	5km
2021		Result	WAVA	Distance
11 Dec	Fetch December Mile (Cambridge) SB	7:10	60.37	1mi
11 Dec	Jingle 800m Crackerfest SB	3:14	60.45	800m
2018		Result	WAVA	Distance
25 Mar	Colchester Half Marathon	2:14:51	46.96	13.1mi
24 Feb	Big Fetch Mile - Bedford SB	6:29	64.69	1mi
4 Feb	Great Bentley Half Marathon SB	2:05:49	50.33	13.1mi
1 Jan	Southend parkrun SB	21:59	64.90	5km
2017		Result	WAVA	Distance
26 Dec	Crown to Crown 5k	23:28	60.80	5km
23 Dec	Maldon Prom parkrun	22:00	64.86	5km
16 Dec	Hockley Woods parkrun	23:06	61.77	5km
2 Dec	The Turkeys' Escape and Evasion 800m SB	2:53	65.48	800m
2 Dec	Jingle Mile Ep VI: The Return of the Fetchi PB	6:02	69.52	1mi
2 Dec	The Hurtbox of Crackers 400m	1:21	59.89	400m
19 Nov	St Neots Riverside Half Marathon SB	1:39:12	63.83	13.1mi
11 Nov	Southend parkrun PB	21:00	67.94	5km
28 Oct	Braunstone parkrun	21:42	65.75	5km
21 Oct	Southend parkrun	21:53	65.20	5km
15 Oct	Leicester Half Marathon	1:42:56	61.51	13.1mi
1 Oct	Southend 10k PB	44:06	65.71	10km
2 Sep	The Big Fetch Mile - Derby - 400m SB	1:21	59.89	400m
2 Sep	Braunstone parkrun	24:08	59.12	5km
2 Sep	Big Fetch Mile - Derby	6:11	67.83	1mi
26 Aug	Braunstone parkrun	22:25	63.65	5km
19 Aug	Hockley Woods parkrun	23:21	61.11	5km
12 Aug	Pride 10k	45:23	63.85	10km
29 Jul	Hockley Woods parkrun	23:37	60.42	5km
22 Jul	Southend parkrun	21:33	66.21	5km
15 Jul	Hockley Woods parkrun	24:04	59.29	5km
9 Jul	Southend Half Marathon	1:48:11	58.53	13.1mi
1 Jul	Cambridge parkrun	23:06	61.77	5km
1 Jul	Big Fetch Mile - Bedford	6:16	66.93	1mi
12 Mar	Colchester Half Marathon	1:43:57	60.40	13.1mi
5 Mar	Cambridge Half Marathon	1:45:25	59.56	13.1mi
5 Feb	Great Bentley Half Marathon	1:42:48	61.07	13.1mi
1 Jan	Southend parkrun	22:12	63.78	5km
2016		Result	WAVA	Distance
26 Dec	Crown to Crown 5k	24:46	57.17	5km
10 Dec	Jingle Mile V: The Final Front Ear SB	6:31	63.88	1mi
10 Dec	The Turkeys' Escape and Evasion 800m SB	3:00	62.39	800m
26 Nov	Maldon Prom parkrun SB	23:16	60.85	5km
20 Nov	St Neots Riverside Half Marathon SB	1:48:47	57.72	13.1mi
12 Nov	Maldon Prom parkrun	44:56	31.51	5km
22 Oct	Hadleigh parkrun	27:28	51.55	5km
10 Sep	Maldon Prom parkrun	25:34	55.38	5km
2015		Result	WAVA	Distance
21 Mar	Hockley Woods parkrun	24:19	57.34	5km
14 Mar	Southend parkrun SB	21:44	64.16	5km
14 Feb	Hockley Woods parkrun	24:50	56.15	5km
7 Feb	Chelmsford Central parkrun	27:04	51.51	5km
24 Jan	Valentines parkrun	22:26	62.15	5km
1 Jan	Southend parkrun	22:59	60.67	5km
2014		Result	WAVA	Distance
26 Dec	Crown to Crown 5k	25:01	55.74	5km
6 Dec	Hurtbox of Crackers 400m		0.00	400m
6 Dec	The Broken Bauble 800m of Doom		0.00	800m
6 Dec	Jingle Mile III: The Search for Speed SB	6:24	64.07	1mi
16 Nov	St Neots Riverside Half Marathon	1:48:20	57.00	13.1mi
16 Mar	Colchester Half Marathon SB	1:46:53	57.30	13.1mi
1 Jan	Southend parkrun SB	22:39	61.10	5km
2013		Result	WAVA	Distance
26 Dec	Crown to Crown 5k	28:46	48.10	5km
14 Dec	Hurtbox of Crackers 400m		0.00	400m
14 Dec	Jingle Mile 2: The Christmas Wreath of Khan SB	6:04	67.09	1mi
17 Nov	St Neots Riverside Half Marathon SB	1:39:21	61.64	13.1mi
19 Oct	Southend parkrun SB	21:18	64.97	5km
6 Oct	Southend 10k Classic SB	45:49	61.23	10km
31 Aug	Regimental Sergeant Major Patrick Harper's Chosen Men 200m SB	35	64.38	200m
31 Aug	Obadiah Hakeswill Hurtbox 400m SB	1:20	58.96	400m
31 Aug	Lieutenant Colonel Richard Sharpe Memorial South Essex Mile	6:24	63.59	1mi
31 Aug	Miss Jane Gibbons Desertion Dash 100 metres Race	15	69.80	100m
10 Aug	Southend parkrun No 45	22:03	62.76	5km
13 Jul	Southend parkrun No 41	22:39	61.10	5km
29 Jun	Southend parkrun	23:24	59.14	5km
14 Apr	Brighton Marathon SB	4:18:20	49.70	26.2mi
6 Apr	Colchester Parkrun 5km		0.00	5km
16 Mar	Southend parkrun	22:48	60.24	5km
1 Jan	Southend parkrun	21:57	62.57	5km
2012		Result	WAVA	Distance
22 Dec	Braunstone Parkrun Leicester	21:43	63.24	5km
15 Dec	Southend parkrun	22:22	61.41	5km
1 Dec	Neller's Trophy 200m Delusion PB	32	69.92	200m
1 Dec	The Mince Pie Purgatorial 800m PB	2:53	62.61	800m
1 Dec	The Jingle Mile SB	6:04	66.59	1mi
1 Dec	The Hurtbox of Crackers 400m PB	1:14	63.29	400m
1 Dec	The Tinsel Insole Insanity 100m	14	74.27	100m
18 Nov	St Neots Riverside Half Marathon	2:59:00	33.93	13.1mi
17 Nov	Southend parkrun	25:37	53.62	5km
10 Nov	Southend parkrun	26:00	52.83	5km
13 Oct	Southend parkrun SB	21:19	64.43	5km
7 Oct	Royal Parks Half Marathon SB	1:39:13	61.22	13.1mi
15 Sep	London Pride Run 10k SB	44:52	62.03	10km
8 Sep	Summery Execution Insanity 100m	15	69.32	100m
8 Sep	Summer Hurtbox 400m	1:16	61.63	400m
8 Sep	Busway Purgatory Marathon Talk Magic Mile Time Trial	6:09	65.69	1mi
28 Jul	Valentines Parkrun	21:40	63.39	5km
15 Jul	TGT Brentwood 10k (postponed)		0.00	10km
30 Jun	Valentines Parkrun	22:20	61.50	5km
10 Jun	Southend Half Marathon	1:42:19	59.36	13.1mi
13 May	Colchester 10km	47:05	59.11	10km
2011		Result	WAVA	Distance
26 Dec	Crown to Crown 5k Race SB	37:43	36.14	5km
20 Nov	St Neots Riverside Half Marathon	1:43:27	58.24	13.1mi
9 Oct	Royal Parks Half Marathon	1:40:02	60.23	13.1mi
2 Oct	Southend Classic 10k	46:32	59.34	10km
20 Aug	London Pride Run 10k SB	45:02	61.31	10km
29 Jul	Worstead Festival 5 PB	36:31	60.62	5mi
17 Jul	TGT Brentwood 10k	45:53	60.18	10km
16 Jul	East Angular Book of Common Hurtbox 400m SB	1:20	58.13	400m
16 Jul	East Angular King James Mile SB	6:09	65.21	1mi
16 Jul	Apocrypha and Satanic Verses Purgatorial 800m SB	2:59	59.96	800m
26 Jun	Horndon-on-the-hill 10k		0.00	10km
12 Jun	Southend Half Marathon PB	1:36:32	62.41	13.1mi
8 May	Halstead & Essex Marathon PB	3:56:17	53.46	26.2mi
19 Feb	Braunstone Parkrun Leicester	21:02	64.34	5km
6 Feb	Great Bentley Half Marathon	2:02:32	48.80	13.1mi
23 Jan	Benfleet 15 PB	2:08:30	53.75	15mi
2010		Result	WAVA	Distance
10 Oct	Leicester Half Marathon SB	1:41:25	58.96	13.1mi
3 Oct	Southend Classic 10K SB	45:43	59.93	10km
12 Sep	Canvey Island Rotary 10k	46:27	58.98	10km
1 Sep	Crown to Crown 5K SB	22:55	59.05	5km
11 Aug	Crown to Crown 5K	23:00	58.83	5km
21 Jul	Skylarks 3k PB	13:40	57.78	3km
18 Jul	TGT Brentwood 10K	47:31	57.66	10km
14 Jul	Crown to Crown 5K	27:30	49.21	5km
13 Jun	Southend Half Marathon	1:43:43	57.65	13.1mi
9 Jun	Crown to Crown 5K	27:51	48.59	5km
5 Jun	Fetch Everyone West Essex/East London Hard Bstrds 100m	14	73.26	100m
5 Jun	Fetch Everyone West Essex/East London Hard Bstrds 800m SB	3:04	57.81	800m
5 Jun	Fetch Everyone West Essex/East London Hard Bstrds 400m SB	1:18	59.21	400m
5 Jun	Fetch Everyone West Essex/East London Hard Bstrds Mile SB	6:17	63.36	1mi
12 May	Crown to Crown 5k	24:00	56.38	5km
9 May	Bluebell 5 SB	41:51	52.49	5mi
11 Apr	Paddock Wood Half Marathon	1:47:32	55.23	13.1mi
14 Mar	Kilomathon - England PB	2:22:37	52.51	26.2km
8 Feb	The Fetch Fez: Hats for Haiti		0.00	3mi
7 Feb	Great Bentley Half Marathon	1:49:07	54.43	13.1mi
24 Jan	Benfleet 15 SB	2:22:52	48.02	15mi
2009		Result	WAVA	Distance
12 Dec	Cambridge and All Angles Mile SB	6:25	61.60	1mi
12 Dec	400m Adventide Hurtbox SB	1:20	57.30	400m
1 Dec	Festive Fetch Five	29:40	43.66	3mi
11 Oct	Royal Parks Half Marathon SB	1:55:22	51.48	13.1mi
4 Oct	Southend Classic 10k SB	49:53	54.53	10km
19 Sep	Fetch Sarfend 400m PB	1:20	57.30	0.4km
19 Sep	Fetch Sarfend 100m	15	67.88	0.1km
19 Sep	Fetch Sarfend Mile	6:43	58.85	1mi
22 Aug	Big Fun Run Leicester SB	23:21	57.53	5km
15 Aug	London Pride Run 10k	52:20	51.98	10km
19 Jul	TGT Brentwood 10K	54:34	49.85	10km
28 Jun	Horndon Feast & Fayre 10K	58:09	46.78	10km
14 Jun	sherunsheruns Bluewater 10K	1:01:26	44.28	10km
28 Mar	tommys baby shorne 5k	26:41	49.98	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
2024	1	3	6	3	8	0	0	0	0	0	0	0	20
2024	10.2	15.1	16.1	20.7	9.6	0	0	0	0	0	0	0	71.7
2024	0	1	10	2	0	0	0	0	0	0	0	0	13
2024	69	111	98	124	35	0	0	0	0	0	0	0	437
2023	5	7	2	4	6	2	1	8	10	1	5	8	59
2023	0	0	0	0	0	0	0	0	0	0	0	5.9	5.9
2023	19	20	4	0	12	28	30	39	42	44	47	31	314
2023	83	73	10	43	190	212	168	74	33	34	46	40	1006
2022	0	0	6	7	6	0	3	1	0	3	3	2	30
2022	0	0	0	0	0	0	1.2	1	0	0	0	0	2.2
2022	0	0	0	0	0	0	0	0	0	8	7	4	19
2022	50	20	108	229	219	95	80	116	98	26	9	29	1079
2021	0	9	5	2	2	0	0	1	3	1	0	0	23
2021	10	9	10	17	25	20	8	27	27	30	35	18	237
2021	37	0	0	43	0	17	0	0	0	0	0	0	97
2020	0	0	0	0	0	0	1	4	0	1	5	1	11
2020	0	0	0	0	9	26	29	32	18	22	27	9	173
2020	40	0	0	58	247	201	120	196	96	0	39	41	1038
2019	1	0	2	0	0	0	0	0	2	2	3	0	10
2019	4	7	2	0	0	0	0	0	0	2	31	27	73
2019	0	0	0	16	25	20	25	81	25	0	0	0	193
2018	0	0	0	0	3	3	0	0	3	1	4	6	19
2018	2.1	4.1	2.6	13.7	10.5	5.4	0	12.6	1.5	0	0	0	52.5
2018	26	99	43	0	0	0	0	0	0	3	1	2	174
2018	0	51	78	0	16	11	23	75	36	0	19	10	318
2017	0	0	0	0	0	0	0	0	0	0	0	2	2
2017	1.3	3.4	6.9	2.5	0.6	7.1	7.1	3.8	5.7	6.3	5.4	3.4	53.6
2017	118	59	119	89	60	143	133	160	154	150	111	108	1405
2017	171	47	160	71	38	177	25	20	0	0	0	0	709
2016	31	14	32	63	47	55	6	22	97	136	86	135	724
2016	311	305	304	243	300	497	459	247	256	179	26	133	3261
2015	0	0	0	0	0	0	0	0	0	1	1	0	2
2015	136	101	110	14	0	38	76	111	142	122	1	5	856
2015	11	71	0	0	0	3	43	83	142	111	310	234	1006
2014	8.2	0	4.4	0	0	0	0	0	0	0	0	0	12.6
2014	157	51	130	5	17	75	92	137	130	144	70	108	1116
2014	0	0	10	0	7	156	212	249	70	0	0	0	705
2013	6.6	1.5	8	2.2	0	6.6	8.9	12.6	9.1	5.3	0	3.6	64.4
2013	154	55	220	69	0	87	112	136	134	151	130	106	1354
2013	26	0	11	0	0	98	132	172	108	12	15	0	575
2012	0	1	0	5.2	8.8	6.4	5.4	10.1	7.7	7.7	5.4	3.7	61.3
2012	170	150	39	97	125	111	146	120	135	91	153	183	1522
2012	0	0	0	26	72	75	77	86	94	17	59	46	553
2011	0	0	0	0	0	0	0	0.6	0	0	0	0	0.6
2011	160	151	176	132	101	122	134	128	136	92	158	150	1642
2010	6.3	10.6	12.4	6.5	10.6	4.9	6.8	4	0	0	0	0	62
2010	95	86	84	118	120	100	89	120	109	118	139	77	1256
2010	0	0	0	0	0	0	42	0	0	0	0	0	42
2009	0	0	0	0	7.3	13.9	13.2	9.4	14.4	9.4	17	11.4	96
2009	22	34	51	56	40	43	63	68	91	30	70	82	651
2009	0	0	24	0	0	0	20	0	0	0	0	0	45

Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
0mi, 2:12 Cross - Rowing - Indoor 1) 0km - 2:12(0/km) 131/143bpm [INFb/km] 26cal Add a comment 3.1mi, 22:01 Cross - Row Indoor SS UT2: 5km @ r20 Session aim: Simply to row 2km and hold the rate with no back issues Achievements: 5km rowed. Rate held. No back issues. Pace was fine. HR was a little more elevated that I'd have liked. 1) 5km - 22:01(4:24/km) 300cal Add a comment 0mi, 20:04 Cross - Mobility 1) 0km - 20:04(0/km) 69/92bpm [INFb/km] 51cal 60/60rpm Add a comment 1.1mi, 17:54 Walk - General 1) 1km - 11:16(11:16/km) 95/105bpm [1070b/km] 72cal 60/67rpm 5.33/7.15kmph 2) 0.7km - 6:38(9:31/km) 114/120bpm [1084b/km] 65cal 58/61rpm 6.31/6.65kmph Add a comment	0.7mi, 10:31 Walk - General 1) 1km - 9:56(9:56/km) 110/122bpm [1093b/km] 95cal 60/64rpm 6.04/7.35kmph 2) 0.06km - 34(9:48/km) 112/113bpm [1097b/km] 5cal 60/62rpm 6.13/6.52kmph Add a comment 0mi, 21:37 Cross - Mobility 1) 0km - 21:37(0/km) 83/113bpm [INFb/km] 95cal 60/61rpm Add a comment 4.3mi, 32:00 Cross - Row Indoor SS UT2: 2 x 15 min @ r20/ 1 min rest Session aim: stay below the rate cap for the full time without any back pain Achievements: Apart from a couple of blips kept the rate down and back seems fine 1) 3.42km - 15:00(4:23/km) 208cal 2) 0.04km - 1:00(24:20/km) 5cal 3) 3.45km - 15:00(4:21/km) 211cal 4) 0.08km - 1:00(13:05/km) 5cal 4th May 2024, 7:44am Cats Whiskers wrote: Happy to hear this. Add a comment 11.8mi, 47:31 Bike - Exercise Bike 1) 0km - 47:31(0/km) 140/160bpm [INFb/km] 654cal Add a comment	1.1mi, 35:02 Swim - Pool Goldilocks (without the warm up) 1) 0km - 1(0/km) 2) 0km - 1(0/km) 3) 0km - 10(0/km) 4) 0.05km - 52(17:12/km) 12cal 28/rpm 3.49/3.5kmph 5) 0km - 21(0/km) 6) 0.05km - 52(17:14/km) 12cal 30/rpm 3.48/3.62kmph 7) 0km - 21(0/km) 8) 0.1km - 1:39(16:27/km) 24cal 32/rpm 3.65/4.29kmph 9) 0km - 10(0/km) 10) 0.1km - 1:43(17:08/km) 24cal 31/rpm 3.5/3.99kmph 11) 0km - 20(0/km) 12) 0.2km - 3:42(18:32/km) 48cal 30/rpm 3.24/3.48kmph 13) 0km - 21(0/km) 14) 0km - 0(0/km) 15) 0km - 20(0/km) 16) 0.3km - 5:41(18:55/km) 72cal 30/rpm 3.17/3.66kmph 17) 0km - 30(0/km) 18) 0.1km - 1:48(18:00/km) 24cal 30/rpm 3.33/3.56kmph 19) 0km - 11(0/km) 20) 0.1km - 1:52(18:43/km) 24cal 30/rpm 3.2/3.38kmph 21) 0km - 21(0/km) 22) 0km - 0(0/km) Add a comment 0.3mi, 8:58 Swim - Pool 400m as a warmup for Goldilocks, but watch glitched during the rest after. 1) 0.45km - 8:51(19:41/km) 108cal 26/rpm 3.05/3.54kmph 2) 0km - 6(0/km) 3) 0km - 0(NAN:00:00/km) Add a comment	1.2mi, 43:43 Swim - Pool Double pyramid. Taking it steady. 1) 0.3km - 5:46(19:12/km) 72cal 28/rpm 3.12/3.48kmph 2) 0km - 49(0/km) 3) 0.1km - 1:47(17:48/km) 24cal 30/rpm 3.37/3.7kmph 4) 0km - 10(0/km) 5) 0.15km - 2:37(17:28/km) 36cal 30/rpm 3.43/3.62kmph 6) 0km - 16(0/km) 7) 0.2km - 3:43(18:33/km) 48cal 30/rpm 3.23/3.49kmph 8) 0km - 20(0/km) 9) 0.15km - 2:46(18:24/km) 36cal 29/rpm 3.26/3.61kmph 10) 0km - 15(0/km) 11) 0.1km - 1:48(17:56/km) 24cal 30/rpm 3.34/3.59kmph 12) 0km - 10(0/km) 13) 0.1km - 3:04(30:42/km) 24cal 27/rpm 3.07/3.45kmph 14) 0km - 1:01(0/km) 15) 0.1km - 1:47(17:55/km) 24cal 30/rpm 3.35/3.56kmph 16) 0km - 10(0/km) 17) 0.15km - 2:46(18:25/km) 36cal 30/rpm 3.26/3.45kmph 18) 0km - 15(0/km) 19) 0.2km - 3:43(18:35/km) 48cal 30/rpm 3.23/3.56kmph 20) 0km - 21(0/km) 21) 0.15km - 2:48(18:39/km) 36cal 29/rpm 3.21/3.53kmph 22) 0km - 15(0/km) 23) 0.1km - 1:48(17:55/km) 24cal 31/rpm 3.35/3.74kmph 24) 0km - 10(0/km) 25) 0.1km - 2:05(20:53/km) 24cal 26/rpm 2.87/3.16kmph 26) 0km - 1:01(0/km) 27) 0.1km - 2:01(20:15/km) 24cal 27/rpm 2.96/3.21kmph Add a comment	11.2mi, 45:01 Bike - Exercise Bike 1) 0km - 45:01(0/km) 136/145bpm [INFb/km] 588cal Add a comment 0.3mi, 2:01 Cross - Row Indoor Gen Post-session faffage 1) 0.42km - 2:01(4:48/km) 23cal Add a comment 4.2mi, 30:00 Cross - Row Indoor SS UT2: 30 min @ r20 Session aim: Stay under the rate cap, no back pain, good stroke length Achievements: No back pain, ave r19 1) 6.76km - 30:00(4:26/km) 402cal Add a comment 0.7mi, 5:03 Cross - Row Indoor Gen WU 1) 1.12km - 5:03(4:30/km) 65cal Add a comment	5.9mi, 44:00 Cross - Row Indoor SS UT2: 4 x 10 min @ r20/ 1 min rest Session aim: accumulate the time, manage the rate cap, no back pain. Achievements: Hit all 3 but a bit wobbly on rate a couple of times. Also royal flush progressive splits. 1) 2.27km - 10:00(4:24/km) 137cal 2) 0.11km - 1:00(9:05/km) 6cal 3) 2.28km - 10:00(4:24/km) 138cal 4) 0.09km - 1:00(11:38/km) 5cal 5) 2.28km - 10:00(4:23/km) 138cal 6) 0.08km - 1:00(12:06/km) 5cal 7) 2.31km - 10:00(4:20/km) 142cal 8) 0.06km - 1:00(16:08/km) 5cal Add a comment 0mi, 20:30 Cross - Mobility 1) 0km - 20:30(0/km) 80/119bpm [INFb/km] 82cal 60/64rpm Add a comment 0.4mi, 13:48 Swim - Pool 1) 0.7km - 13:48(19:42/km) 168cal 29/rpm 3.05/3.41kmph Add a comment 0.1mi, 1:36 Swim - Pool 1) 0.1km - 1:36(16:03/km) 24cal 33/rpm 3.74/4.18kmph Add a comment 0.8mi, 25:04 Swim - Pool 1) 0.1km - 1:51(18:33/km) 24cal 28/rpm 3.23/3.56kmph 2) 0km - 6(0/km) 3) 0.35km - 6:48(19:24/km) 84cal 27/rpm 3.09/3.57kmph 4) 0km - 19(0/km) 5) 0.35km - 6:42(19:08/km) 84cal 28/rpm 3.14/3.69kmph 6) 0km - 27(0/km) 7) 0.15km - 2:47(18:36/km) 36cal 28/rpm 3.23/3.51kmph 8) 0km - 1:08(0/km) 9) 0.1km - 1:47(17:52/km) 24cal 29/rpm 3.36/3.7kmph 10) 0km - 10(0/km) 11) 0.15km - 2:57(19:38/km) 36cal 29/rpm 3.06/3.21kmph 12) 0km - 2(0/km) Add a comment	0mi, 12:27 Cross - Meditation Headspace daily 1) 0km - 12:27(0/km) 69/82bpm [INFb/km] 31cal 60/60rpm Add a comment 0mi, 20:08 Cross - Mobility 1) 0km - 20:08(0/km) 69/92bpm [INFb/km] 53cal 60/60rpm Add a comment
Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15
5.9mi, 42:00 Cross - Row Indoor SS UT2: 2 x 20 min @ r20/ 1 min rest Session aim: Hold the rate cap, keep remembering to sit up! Achievements: Saw a lot more r19 on the monitor than r21! Pace is starting to come back at this rate. Felt a bit more power in my drive phase tonight. 1) 4.58km - 20:00(4:22/km) 279cal 2) 0.1km - 1:00(9:40/km) 6cal 3) 4.64km - 20:00(4:18/km) 286cal 4) 0.15km - 1:00(6:33/km) 8cal Add a comment 0mi, 21:17 Cross - Mobility 1) 0km - 21:17(0/km) 77/108bpm [INFb/km] 76cal 60/60rpm Add a comment 1.2mi, 42:10 Swim - Pool Double Pyramid. Felt good but wasn't really pushing too hard. Quicker on the second pyramid than the first. Not sure if that's a sign that I'm improving my endurance or that I was taking it too easy early on. 1) 0.3km - 5:50(19:26/km) 72cal 27/rpm 3.09/3.67kmph 2) 0km - 1:07(0/km) 3) 0.1km - 1:45(17:30/km) 24cal 29/rpm 3.43/4.01kmph 4) 0km - 10(0/km) 5) 0.15km - 2:47(18:30/km) 36cal 27/rpm 3.24/3.82kmph 6) 0km - 15(0/km) 7) 0.2km - 3:40(18:20/km) 48cal 29/rpm 3.27/3.68kmph 8) 0km - 20(0/km) 9) 0.15km - 2:41(17:56/km) 36cal 30/rpm 3.34/3.79kmph 10) 0km - 16(0/km) 11) 0.1km - 1:48(17:59/km) 24cal 28/rpm 3.34/3.88kmph 12) 0km - 10(0/km) 13) 0.1km - 2:01(20:06/km) 24cal 27/rpm 2.98/3.32kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:43(17:08/km) 24cal 30/rpm 3.5/3.87kmph 16) 0km - 10(0/km) 17) 0.15km - 2:41(17:54/km) 36cal 31/rpm 3.35/3.68kmph 18) 0km - 16(0/km) 19) 0.2km - 3:36(17:59/km) 48cal 31/rpm 3.34/3.9kmph 20) 0km - 20(0/km) 21) 0.15km - 2:41(17:52/km) 36cal 31/rpm 3.36/3.81kmph 22) 0km - 15(0/km) 23) 0.1km - 1:46(17:42/km) 24cal 32/rpm 3.39/4.01kmph 24) 0km - 11(0/km) 25) 0.1km - 2:07(21:10/km) 24cal 26/rpm 2.83/3.1kmph 26) 0km - 34(0/km) 27) 0.1km - 2:00(20:03/km) 24cal 27/rpm 2.99/3.46kmph Add a comment	4.3mi, 30:00 Cross - Row Indoor SS UT1/2: 30 minutes @ r20 Session aim: to better the split form last week (2:10.9). Achievement: hit 2:09.8 at r20 Set this up as r20 and to be a UT2. 30.3C in the shed and maybe that was why my HR was so high. I didn't feel like I was working too hard but I was almost entirely in UT1 HR zone, and tipped into Threshold at one stage. 1) 6.93km - 30:00(4:20/km) 423cal Add a comment 0.7mi, 5:08 Cross - Row Indoor Gen WU 1) 1.15km - 5:08(4:27/km) 68cal Add a comment 0mi, 21:47 Cross - Mobility 1) 0km - 21:47(0/km) 73/102bpm [INFb/km] 67cal 59/60rpm Add a comment	0mi, 20:59 Cross - Mobility 1) 0km - 20:59(0/km) 83/111bpm [INFb/km] 89cal 60/60rpm Add a comment 6.5mi, 48:00 Cross - Row Indoor SS UT1/2: 3 x 15 min @ r20/ 1 min rest Session aim: accumulate more than 10k distance and keep the rate below 20 Achievements: 10.5k and the first 2 pieces were at r19 average Pace and rate very much UT2 but HR was higher than I'd have liked. Basically into UT1 pretty much the whole time once I'd warmed up. I think after 2 sessions like this I've just got to accept that it's a fitness issue, not the heat. Patience and persistence. 1) 3.42km - 15:00(4:23/km) 207cal 2) 0.04km - 1:00(25:38/km) 5cal 3) 3.43km - 15:00(4:22/km) 208cal 4) 0.03km - 1:00(31:27/km) 5cal 5) 3.45km - 15:00(4:21/km) 211cal 6) 0.11km - 1:00(9:20/km) 6cal Add a comment	0mi, 22:30 Cross - Mobility 1) 0km - 22:30(0/km) 84/113bpm [INFb/km] 100cal 60/63rpm Add a comment 1.2mi, 44:00 Swim - Pool Just breaking up the 2k to get it done. 1) 0.1km - 1:51(18:33/km) 24cal 27/rpm 3.24/3.55kmph 2) 0km - 33(0/km) 3) 0.2km - 3:50(19:11/km) 48cal 27/rpm 3.13/3.65kmph 4) 0km - 21(0/km) 5) 0.3km - 5:45(19:10/km) 72cal 28/rpm 3.13/3.53kmph 6) 0km - 2:39(0/km) 7) 0.4km - 7:37(19:04/km) 96cal 28/rpm 3.15/3.51kmph 8) 0km - 40(0/km) 9) 0.4km - 7:45(19:21/km) 96cal 28/rpm 3.1/3.31kmph 10) 0km - 28(0/km) 11) 0.3km - 5:44(19:07/km) 72cal 28/rpm 3.14/3.38kmph 12) 0km - 43(0/km) 13) 0.2km - 3:47(18:54/km) 48cal 29/rpm 3.18/3.5kmph 14) 0km - 23(0/km) 15) 0.1km - 1:54(19:02/km) 24cal 29/rpm 3.15/3.41kmph Add a comment	6.6mi, 48:00 Cross - Row Indoor SS UT2: 3 x 15 min @ r20/ 1 min rest Session Aim: hold the rate down, get past the 10k total work, clear my head a bit! Achievements: 1 and 2 definitely. 3 a bit. 1) 3.4km - 15:00(4:25/km) 205cal 2) 0.08km - 1:00(12:46/km) 5cal 3) 3.43km - 15:00(4:23/km) 208cal 4) 0.11km - 1:00(9:20/km) 6cal 5) 3.47km - 15:00(4:20/km) 213cal 6) 0.16km - 1:00(6:11/km) 8cal Add a comment	-	-
Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22
5.9mi, 44:00 Cross - Row Indoor SS UT2/1: 4 x 10 min @ r20/ 1 min rest 1) 2.3km - 10:00(4:20/km) 141cal 2) 0.04km - 1:00(23:52/km) 5cal 3) 2.31km - 10:00(4:20/km) 142cal 4) 0.08km - 1:00(13:16/km) 5cal 5) 2.32km - 10:00(4:19/km) 143cal 6) 0.07km - 1:00(13:48/km) 5cal 7) 2.32km - 10:00(4:18/km) 143cal 8) 0.03km - 1:00(30:46/km) 5cal Add a comment 0mi, 22:28 Cross - Mobility 1) 0km - 22:28(0/km) 74/102bpm [INFb/km] 71cal 60/60rpm Add a comment	0mi, 23:00 Cross - Mobility Add a comment 0.3mi, 2:38 Cross - Row Indoor Gen WD 1) 0.52km - 2:38(5:06/km) 28cal Add a comment 7.3mi, 53:00 Cross - Row Indoor SS UT2/1: 20/15/10/5 min @ r20/ 1 min rest Session aims: Hold the rate down to 20, keep the pace just ahead of 2:10, stop if there is any back pain. Achievements: Royal flush on paces coming down from 2:09.9 for the first piece, all done at r20 average HR is still elevated from where I had been previously at this rate/pace. 1) 4.62km - 20:00(4:20/km) 283cal 2) 0.05km - 1:00(21:44/km) 5cal 3) 3.47km - 15:00(4:19/km) 213cal 4) 0.03km - 1:00(29:25/km) 5cal 5) 2.32km - 10:00(4:19/km) 142cal 6) 0.1km - 1:00(10:19/km) 6cal 7) 1.17km - 5:00(4:18/km) 72cal Add a comment	0.3mi, 2:29 Cross - Row Indoor Gen WD 1) 0.52km - 2:29(4:47/km) 29cal Add a comment 4.3mi, 30:00 Cross - Row Indoor SS UT2/1: 30 min @ r20 Session aims: better than 2:10 pace, stop if any back pain Achievements: Still no back issues. 2:09 average. Pace/ power still in the UT2 range but HR still in the UT1, but slightly lower than last time I did 30r20 and at a faster pace 1) 6.98km - 30:00(4:18/km) 429cal Add a comment 0.7mi, 5:03 Cross - Row Indoor Gen WU 1) 1.13km - 5:03(4:30/km) 66cal Add a comment 0.7mi, 15:16 Walk - General 1) 1km - 12:15(12:15/km) 111/118bpm [1359b/km] 118cal 53/60rpm 4.9/5.51kmph 2) 0.19km - 3:01(16:07/km) 111/120bpm [1790b/km] 27cal 53/60rpm 3.72/5.85kmph Add a comment 0.8mi, 15:51 Walk - General 1) 1km - 12:35(12:35/km) 101/111bpm [1270b/km] 97cal 53/60rpm 4.77/5.64kmph 2) 0.23km - 3:16(14:10/km) 107/112bpm [1515b/km] 27cal 55/60rpm 4.24/5.37kmph Add a comment 1.2mi, 41:57 Swim - Pool 1) 0.6km - 11:28(19:06/km) 144cal 27/rpm 3.14/3.48kmph 2) 0km - 1:17(0/km) 3) 0.5km - 9:20(18:40/km) 120cal 29/rpm 3.21/4.09kmph 4) 0km - 56(0/km) 5) 0.4km - 7:35(18:59/km) 96cal 29/rpm 3.16/3.52kmph 6) 0km - 42(0/km) 7) 0.3km - 5:45(19:10/km) 72cal 29/rpm 3.13/3.39kmph 8) 0km - 34(0/km) 9) 0.2km - 3:55(19:33/km) 48cal 29/rpm 3.07/3.27kmph 10) 0km - 25(0/km) Add a comment	-	12.4mi, 50:00 Bike - Exercise Bike 1) 0km - 50:00(0/km) 135/146bpm [INFb/km] 657cal Add a comment 0mi, 23:08 Cross - Mobility 1) 0km - 23:08(0/km) 88/113bpm [INFb/km] 117cal 60/60rpm Add a comment 0.7mi, 5:03 Cross - Row Indoor Gen CD 1) 1.07km - 5:03(4:43/km) 60cal Add a comment 7.3mi, 53:00 Cross - Row Indoor SS UT1/2: 20/15/10/5 min @ r20/ 1 min rest Session aims: To keep pace better than 2:10, back off if HR hits 155 Pace target achieved and HR stayed below that 155 Threshold level. Still working mainly at UT1 HR but UT2 pace/ power 1) 4.62km - 20:00(4:20/km) 283cal 2) 0.04km - 1:00(22:44/km) 5cal 3) 3.47km - 15:00(4:19/km) 213cal 4) 0.09km - 1:00(11:07/km) 6cal 5) 2.32km - 10:00(4:19/km) 142cal 6) 0.09km - 1:00(10:38/km) 6cal 7) 1.17km - 5:00(4:17/km) 72cal Add a comment	7.3mi, 54:00 Cross - Row Indoor SS UT2: 3 x 17 min @ r18/ 1 min rest Session aim: hold the r18, pace better than 2:14 Achievements: held the 18 average I think although it was a bit shaky at times. Pace averaged 2:12.9. HR stayed within the UT2 zone much more consistently at r18 and it felt physically pretty easy. I think I could have managed a 4th piece without any trouble. 1) 3.84km - 17:00(4:26/km) 230cal 2) 0.03km - 1:00(39:32/km) 5cal 3) 3.84km - 17:00(4:26/km) 230cal 4) 0.04km - 1:00(25:27/km) 5cal 5) 3.84km - 17:00(4:26/km) 230cal 6) 0.15km - 1:00(6:28/km) 8cal Add a comment 0mi, 24:43 Cross - Mobility 1) 0km - 24:43(0/km) 73/96bpm [INFb/km] 74cal 60/60rpm Add a comment 1mi, 37:30 Swim - Pool Just felt a bit meh this morning. Got the mile done (not worth having to wash my hair for less than a mile!;-)) but once I'd ticked that off I was done. 1) 0.15km - 2:50(18:53/km) 36cal 27/rpm 3.18/3.61kmph 2) 0km - 5(0/km) 3) 0.15km - 2:49(18:47/km) 36cal 28/rpm 3.2/3.59kmph 4) 0km - 6(0/km) 5) 0.15km - 2:50(18:55/km) 36cal 28/rpm 3.17/3.75kmph 6) 0km - 1:55(0/km) 7) 0.55km - 10:30(19:05/km) 132cal 29/rpm 3.15/3.68kmph 8) 0km - 1:30(0/km) 9) 0.3km - 5:53(19:36/km) 72cal 29/rpm 3.06/3.41kmph 10) 0km - 1:58(0/km) 11) 0.3km - 5:50(19:27/km) 72cal 29/rpm 3.09/3.34kmph 12) 0km - 12(0/km) 13) 0.05km - 1:03(20:51/km) 12cal 26/rpm 2.88/2.98kmph Add a comment	5.6mi, 41:00 Cross - Row Indoor SS UT1: 2 x 10 min @ r22/ 2 min rest (plus wu & wd) Session aims: Stop if any back pain, hold the rate at r22 Achievements: no back pain despite the higher output, pleased with the pace at r22 so early in the plan. HR stayed int he right zone too, which is odd after how it's been at UT2 rates. 1) 2.06km - 9:00(4:22/km) 126cal 2) 0.08km - 1:00(12:39/km) 5cal 3) 2.42km - 10:00(4:08/km) 155cal 4) 0.18km - 2:00(11:14/km) 11cal 5) 2.43km - 10:00(4:07/km) 156cal 6) 0km - 0(0/km) 7) 1.91km - 9:00(4:43/km) 109cal Add a comment
Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29
6.3mi, 45:00 Cross - Row Indoor SS UT2: 45 min @ r18 Session aims: Hit the rate. Ease back the effort if HR goes about 145 Achievements: Held the rate to average 18 but it took time to find the rhythm and concentration to keep it down. Seemed to be reasonably close to the UT2 top limit on the HR except for the slight burn up at the end to hold 2:14 average. 1) 10.07km - 45:00(4:28/km) 597cal Add a comment	4.7mi, 38:10 Cross - Row Indoor SS AT: 2 x 7 min @ r26/ 3:30 rest (plus wu & wd) Done at South Charnwood Leisure centre so no app connection. Splits manually on my watch but the real stats are int he photo below. The rower was very poorly maintained so drag factor was 120 with the fan at 10, and the chain was very jerky at times. Session aims: Manage to hold the rate, stop if any back issues, keep it simple. Achievements: Ave rate spot on although it drifted up to 27 and even 28 at times. 1) 0km - 9:34(0/km) 137/152bpm [INFb/km] 31cal 49/66rpm 2) 0km - 55(0/km) 136/148bpm [INFb/km] 3cal 60/60rpm 3) 0km - 7:08(0/km) 160/165bpm [INFb/km] 23cal 49/52rpm 4) 0km - 3:21(0/km) 139/158bpm [INFb/km] 11cal 60/61rpm 5) 0km - 7:18(0/km) 160/164bpm [INFb/km] 24cal 48/52rpm 6) 0km - 9:55(0/km) 142/156bpm [INFb/km] 32cal 60/108rpm Add a comment 1mi, 23:33 Walk - General 1) 1km - 14:26(14:26/km) 102/111bpm [1472b/km] 114cal 53/60rpm 4.16/5.37kmph 2) 0.6km - 9:07(15:18/km) 98/108bpm [1500b/km] 54cal 53/60rpm 3.92/4.97kmph Add a comment 0.9mi, 14:01 Walk - General 1) 1km - 9:31(9:31/km) 100/110bpm [951b/km] 33cal 61/66rpm 6.31/7.02kmph 2) 0.47km - 4:30(9:36/km) 101/107bpm [969b/km] 15cal 62/65rpm 6.25/6.89kmph Add a comment 0mi, 21:35 Cross - Mobility 1) 0km - 21:35(0/km) 89/107bpm [INFb/km] 95cal 60/62rpm Add a comment	-	5.7mi, 42:00 Cross - Row Indoor SS UT2: 2 x 20 min @ r20/ 1 min rest Session aims: be more comfortable at r18, 150 watts average, stop if there's any back twinges Achievements: Hit the watts target. HR stayed within the UT2 zone or only one or 2 beats over until the last push for the line. 1) 4.52km - 20:00(4:25/km) 272cal 2) 0.06km - 1:00(16:05/km) 5cal 3) 4.53km - 20:00(4:25/km) 273cal 4) 0.12km - 1:00(8:01/km) 6cal Add a comment	0.7mi, 11:31 Walk - General 1) 1km - 9:57(9:56/km) 118/135bpm [1173b/km] 113cal 58/63rpm 6.04/6.45kmph 2) 0.14km - 1:34(11:07/km) 115/121bpm [1279b/km] 16cal 57/60rpm 5.4/5.98kmph Add a comment 1.8mi, 30:31 Walk - General 1) 1km - 10:57(10:56/km) 121/132bpm [1323b/km] 128cal 56/60rpm 5.49/6.08kmph 2) 1km - 10:08(10:08/km) 114/125bpm [1154b/km] 94cal 57/59rpm 5.93/6.31kmph 3) 0.85km - 9:26(11:07/km) 118/124bpm [1311b/km] 92cal 57/68rpm 5.4/6.28kmph Add a comment 6.4mi, 46:00 Cross - Row Indoor SS UT1: 2 x 14 min @ r22/ 2 min rest (plus wu & wd) Session Aims: Keep HR below the 155 cap by dropping the rate when needed Achievements: Managed rate v HR pretty well until (as always) the last 90 seconds or so 1) 2.05km - 9:00(4:23/km) 124cal 2) 0.11km - 1:00(8:46/km) 6cal 3) 3.33km - 14:00(4:13/km) 209cal 4) 0.28km - 2:00(7:04/km) 14cal 5) 3.31km - 14:00(4:14/km) 208cal 6) 0.15km - 1:00(6:40/km) 8cal 7) 1.05km - 5:00(4:45/km) 60cal Add a comment	7.2mi, 53:00 Cross - Row Indoor SS UT2: 20/15/10/5 min @ r18/ 1 min rest Aims: keep HR below 145, stop if any back issues Achievements: Managed HR well by adjusting pressure rather than rate 1) 4.53km - 20:00(4:25/km) 272cal 2) 0.09km - 1:00(11:38/km) 5cal 3) 3.39km - 15:00(4:26/km) 204cal 4) 0.09km - 1:00(10:59/km) 6cal 5) 2.25km - 10:00(4:27/km) 135cal 6) 0.08km - 1:00(12:30/km) 5cal 7) 1.14km - 5:00(4:24/km) 69cal Add a comment 1mi, 34:25 Swim - Pool 1) 0.2km - 3:45(18:43/km) 48cal 28/rpm 3.2/3.57kmph 2) 0km - 6(0/km) 3) 0.2km - 3:47(18:54/km) 48cal 28/rpm 3.17/3.7kmph 4) 0km - 18(0/km) 5) 0.15km - 2:50(18:52/km) 36cal 29/rpm 3.18/3.61kmph 6) 0km - 7(0/km) 7) 0.15km - 2:56(19:36/km) 36cal 28/rpm 3.06/3.26kmph 8) 0km - 18(0/km) 9) 0.2km - 3:51(19:13/km) 48cal 29/rpm 3.12/3.33kmph 10) 0km - 1:19(0/km) 11) 0.4km - 7:42(19:15/km) 96cal 29/rpm 3.12/3.53kmph 12) 0km - 13(0/km) 13) 0.35km - 7:13(20:36/km) 84cal 29/rpm 2.91/3.15kmph Add a comment	-

+
More...

Nellers

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.