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Races
37 -
Miles
7031 -
Miles
8 -
Miles
35 -
Miles
1432 -
WAVA
65.81% -
Mile
7:10 -
5k
23:25 -
10k
47:33 -
Half
1:46:19 -
20M
2:48:46 -
Mara
3:56:09
About Me | |
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Proud Dad, Rugby lover, mediocre runner, harassed zoo-keeper, President of the Procrastinator’s Society (lapsed)
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Random Q&A | See your Q&A |
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What’s the best bit of advice that you would give to new runners, bikers and swimmers? Just get out there and do it. It doesn’t matter how fast or slow you are, whether you have the latest kit or you feel you look cool. All of us are just trying to be a bit better than we were yesterday. Keep going. The only failure is to not try. |
Recent Blogs | |
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A Day of Two Halves | Jan 2024 |
Not a Bad Day, All Things Considered | Jan 2024 |
[Untitled] | Jan 2024 |
A Slight Disturbance in the Force | Jan 2024 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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8th May
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Yoga | 0mi | 15:01 |
7th May
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General | 1.1mi | 23:51 |
7th May
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General | 1.1mi | 17:49 |
7th May
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General | 0.5mi | 10:00 |
7th May
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Recovery Run | 4.1mi | 40:11 |
Planned Races | Show more |
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Park Hall 5k | 21st Jun |
F’Laps | 6th Jul |
Helena Tipping Wrexham 10K | 21st Jul |
Lake Vyrnwy Half Marathon | 15th Sep |
Ceiriog Canter | 28th Sep |
12 Month Benchmarks | Run |
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100m | 20 |
200m | 43 |
Mile | 7:10 |
5k | 25:47 |
5mi | 41:49 |
10k | 52:00 |
10mi | 1:25:06 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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500,000 - Team edition |
700 miles in 2024 |
Count down from a million (and see where we cross the "other" thread!!) |
100 miles a month in 2024 |
Trader: New Game |
Fetch Virtual Challenge 2024 |
Buddies (3) |
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Followers (10) |
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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 | 1997 | 2007 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 7 | 9:07 49.01 | 9:23 48.81 | 7:10 63.90 | 7:10
7:10/mi
|
63.90 | ||||||||
5km | 11 | 23:35 63.46 | 23:25 64.97 | 25:47 60.51 | 25:47 60.51 | 23:25
7:32/mi
|
64.97 | |||||||
10km | 5 | 51:44 57.92 | 58:06 52.46 | 48:18 63.66 | 47:33 65.81 | 47:33
7:39/mi
|
65.81 | |||||||
13.1mi | 9 | 1:52:47 58.12 | 1:46:19 61.65 | 2:06:41 52.67 | 1:47:17 62.76 | 2:12:10 51.41 | 1:56:35 59.36 | 1:53:07 61.75 | 1:46:19
8:07/mi
|
62.76 | ||||
20mi | 1 | 2:48:46 61.07 | 2:48:46
8:26/mi
|
61.07 | ||||||||||
26.2mi | 4 | 4:25:21 45.81 | 4:20:03 48.58 | 4:19:26 52.97 | 3:56:09 61.44 | 3:56:09
9:01/mi
|
61.44 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
16 Feb | Village Bakery Half Marathon Confirmed | 13.1mi | ||
13 Oct | Oswestry 10k | 10km | ||
6 Oct | MBNA Chester Metric Marathon | 26.2km | ||
28 Sep | Ceiriog Canter Confirmed | 11.6km | ||
15 Sep | Lake Vyrnwy Half Marathon | 13.1mi | ||
21 Jul | Helena Tipping Wrexham 10K | 10km | ||
6 Jul | F’Laps Confirmed | 24hr | ||
21 Jun | Park Hall 5k Confirmed | 5km | ||
2024 | Result | WAVA | Distance | |
1 May | Fetch Virtual 5K Challenge SB | 25:47 | 60.51 | 5km |
1 May | May Virtual Mile | 8:06 | 56.54 | 1mi |
1 Apr | Fetch Virtual 5K Challenge | 27:37 | 56.50 | 5km |
1 Apr | April Virtual Mile PB | 7:10 | 63.90 | 1mi |
1 Mar | March Virtual Mile | 8:42 | 52.64 | 1mi |
1 Mar | Fetch Virtual 5K Challenge | 30:14 | 51.61 | 5km |
1 Feb | Fetch Virtual 5K Challenge | 28:08 | 55.46 | 5km |
1 Feb | February Virtual Mile | 8:39 | 52.94 | 1mi |
1 Jan | January Virtual Mile | 8:48 | 52.04 | 1mi |
1 Jan | Fetch Virtual 5K Challenge | 28:19 | 55.10 | 5km |
2023 | Result | WAVA | Distance | |
1 Dec | Fetch Virtual 5K Challenge | 30:16 | 51.55 | 5km |
1 Dec | December Virtual Mile SB | 9:23 | 48.81 | 1mi |
8 Oct | MBNA Chester Metric Marathon | 0.00 | 26.2km | |
1 Oct | Fetch Virtual 5K Challenge | 30:52 | 50.55 | 5km |
17 Sep | Lake Vyrnwy Half Marathon | 1:53:07 | 61.75 | 13.1mi |
1 Sep | Fetch Virtual 5K Challenge SB | 25:47 | 60.51 | 5km |
31 Aug | Sheepy Shuffle SB | 1:53:07 | 61.75 | 13.1mi |
2022 | Result | WAVA | Distance | |
2 Oct | MBNA Chester Marathon PB | 3:56:09 | 61.44 | 26.2mi |
31 Aug | Sheepy Shuffle SB | 1:56:35 | 59.36 | 13.1mi |
24 Jul | Helena Tipping Memorial 10K | 50:20 | 62.73 | 10km |
27 Feb | The Marches School, Oswestry 10k PB | 47:33 | 65.81 | 10km |
2021 | Result | WAVA | Distance | |
1 Jul | Sheepy Shuffle SB | 2:12:10 | 51.41 | 13.1mi |
2020 | Result | WAVA | Distance | |
5 Dec | Virtual Jingle Mile SB | 9:07 | 49.01 | 1mi |
17 Oct | The Doctor K Cup PB | 23:25 | 64.97 | 5km |
2019 | Result | WAVA | Distance | |
8 Sep | Lake Vyrnwy Half Marathon SB | 1:47:17 | 62.76 | 13.1mi |
28 Jul | Helena Tipping Memorial 10K SB | 48:18 | 63.66 | 10km |
3 Jul | Ruthin Evening 5K SB | 23:35 | 63.46 | 5km |
12 Jun | Park Hall 5k | 24:46 | 60.43 | 5km |
2018 | Result | WAVA | Distance | |
9 Sep | Lake Vyrnwy Half Marathon SB | 2:06:41 | 52.67 | 13.1mi |
29 Jul | Helena Tipping Memorial 10K SB | 58:06 | 52.46 | 10km |
2017 | Result | WAVA | Distance | |
10 Sep | Lake Vyrnwy Half Marathon | 1:56:49 | 56.61 | 13.1mi |
23 Apr | London Marathon SB | 4:19:26 | 52.97 | 26.2mi |
12 Mar | Wrexham 20 mile PB | 2:48:46 | 61.07 | 20mi |
19 Feb | Village Bakery Half Marathon PB | 1:46:19 | 61.65 | 13.1mi |
2016 | Result | WAVA | Distance | |
11 Sep | Lake Vyrnwy Half Marathon SB | 1:52:47 | 58.12 | 13.1mi |
31 Jul | Helena Tipping Memorial 10K SB | 51:44 | 57.92 | 10km |
2007 | Result | WAVA | Distance | |
22 Apr | London Marathon SB | 4:20:03 | 48.58 | 26.2mi |
1997 | Result | WAVA | Distance | |
13 Apr | London Marathon SB | 4:25:21 | 45.81 | 26.2mi |
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 | 43 | 41 | 55 | 60 | 12 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 210 |
2024 | 0.7 | 1.4 | 1.7 | 3.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6.9 |
2024 | 61 | 22 | 108 | 103 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 304 |
2024 | 0 | 13 | 8 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 29 |
2023 | 22 | 6 | 37 | 50 | 59 | 52 | 22 | 40 | 23 | 22 | 11 | 20 | 363 |
2023 | 24 | 22 | 40 | 104 | 102 | 76 | 6 | 37 | 46 | 31 | 0 | 14 | 503 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 6 |
2022 | 18 | 4 | 29 | 60 | 75 | 72 | 19 | 10 | 5 | 42 | 37 | 30 | 401 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.3 | 0 | 0 | 0 | 1.3 |
2022 | 101 | 103 | 104 | 105 | 126 | 162 | 181 | 185 | 126 | 103 | 100 | 109 | 1503 |
2021 | 34 | 14 | 42 | 34 | 19 | 24 | 15 | 20 | 70 | 39 | 40 | 32 | 385 |
2021 | 102 | 118 | 201 | 180 | 115 | 104 | 135 | 104 | 100 | 100 | 131 | 110 | 1501 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 16 | 7 | 6 | 29 | 7 | 9 | 74 |
2020 | 3 | 0 | 0 | 20 | 84 | 108 | 144 | 135 | 177 | 158 | 148 | 102 | 1079 |
2019 | 4 | 0 | 4 | 22 | 54 | 102 | 120 | 111 | 47 | 28 | 0 | 0 | 494 |
2018 | 0 | 0 | 0 | 2 | 24 | 22 | 15 | 8 | 21 | 0 | 9 | 9 | 111 |
2017 | 163 | 117 | 173 | 115 | 28 | 33 | 0 | 28 | 29 | 0 | 4 | 0 | 691 |
2016 | 0 | 3 | 0 | 0 | 32 | 63 | 89 | 102 | 107 | 85 | 62 | 91 | 634 |
2015 | 0 | 0 | 0 | 0 | 0 | 8 | 34 | 23 | 30 | 3 | 0 | 0 | 98 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 1 | 0 | 0 | 0 | 6 |
2011 | 0 | 0 | 0 | 0 | 0 | 29 | 17 | 0 | 0 | 0 | 0 | 0 | 45 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 14 | 2 | 14 | 0 | 0 | 41 |
2009 | 22 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 22 |
Thu 11th Apr
Apr 11
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Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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1) 0.61mi - 12:56(21:08/mi) 114/140bpm [2409b/mi] 111cal 51/57rpm
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1) 1mi - 9:33(9:33/mi) 115/129bpm [1098b/mi] 95cal
2) 1mi - 10:33(10:33/mi) 123/133bpm [1297b/mi] 128cal 3) 1mi - 10:10(10:10/mi) 127/137bpm [1292b/mi] 128cal 4) 1mi - 10:00(10:00/mi) 134/149bpm [1339b/mi] 126cal 5) 0.42mi - 4:51(11:30/mi) 142/149bpm [1633b/mi] 58cal Add a comment
1) 0.15km - 5:08(34:12/km) 95/108bpm [3249b/km] 38cal 31/rpm
2) 0.08km - 3:19(44:14/km) 92/100bpm [4069b/km] 17cal 30/rpm 3) 0.1km - 3:28(34:35/km) 94/102bpm [3251b/km] 22cal 30/rpm 4) 0.15km - 4:59(33:11/km) 94/107bpm [3120b/km] 35cal 29/rpm 5) 0.03km - 1:45(1:10:18/km) 92/100bpm [6467b/km] 5cal 25/rpm 6) 0.2km - 6:58(34:52/km) 95/103bpm [3313b/km] 52cal 30/rpm 7) 0.15km - 5:23(35:51/km) 95/104bpm [3406b/km] 30cal 29/rpm 8) 0.1km - 3:33(35:26/km) 98/106bpm [3473b/km] 20cal 29/rpm 9) 0.3km - 9:01(30:03/km) 96/105bpm [2884b/km] 65cal 29/rpm 10) 0.35km - 14:19(40:55/km) 93/106bpm [3804b/km] 67cal 29/rpm Add a comment
1) 1mi - 26:24(26:24/mi) 83/102bpm [2192b/mi] 149cal 40/75rpm
2) 0.67mi - 15:22(23:03/mi) 66/78bpm [1522b/mi] 58cal 45/55rpm Add a comment
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1) 0.53mi - 12:44(23:52/mi) 111/155bpm [2648b/mi] 108cal 46/58rpm
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1) 1mi - 9:19(9:19/mi) 117/133bpm [1090b/mi] 95cal
2) 1mi - 10:30(10:30/mi) 136/144bpm [1429b/mi] 131cal 3) 1mi - 9:55(9:55/mi) 137/145bpm [1358b/mi] 124cal 4) 1mi - 9:49(9:49/mi) 150/160bpm [1472b/mi] 132cal 5) 0.03mi - 20(10:56/mi) 155/158bpm [1694b/mi] 4cal Add a comment
1) 1mi - 24:20(24:20/mi) 110/129bpm [2676b/mi] 171cal 42/53rpm
2) 1mi - 21:50(21:50/mi) 100/112bpm [2184b/mi] 97cal 46/56rpm 3) 0.02mi - 53(41:03/mi) 99/102bpm [4064b/mi] 4cal 28/79rpm Add a comment
30 x Level 1.5
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1) 0.7mi - 14:24(20:41/mi) 108/131bpm [2233b/mi] 116cal 54/77rpm
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1) 1mi - 9:39(9:39/mi) 119/138bpm [1148b/mi] 94cal
2) 1mi - 10:35(10:35/mi) 136/144bpm [1440b/mi] 130cal 3) 1mi - 10:22(10:22/mi) 135/144bpm [1400b/mi] 129cal 4) 1mi - 9:37(9:37/mi) 140/148bpm [1347b/mi] 120cal 5) 1mi - 9:32(9:32/mi) 138/151bpm [1314b/mi] 124cal 6) 1mi - 10:01(10:01/mi) 135/147bpm [1352b/mi] 126cal 7) 0.13mi - 1:33(12:11/mi) 133/138bpm [1621b/mi] 16cal Add a comment
1) 1mi - 27:33(27:33/mi) 95/113bpm [2618b/mi] 171cal 37/56rpm
2) 1mi - 23:13(23:13/mi) 82/111bpm [1904b/mi] 98cal 45/56rpm 3) 0.13mi - 3:36(27:18/mi) 81/90bpm [2211b/mi] 15cal 33/55rpm Add a comment
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1) 1mi - 26:45(26:45/mi) 112/133bpm [2996b/mi] 196cal 40/58rpm
2) 1mi - 22:32(22:32/mi) 95/119bpm [2140b/mi] 105cal 46/70rpm 3) 0.45mi - 9:56(21:55/mi) 84/95bpm [1841b/mi] 41cal 45/93rpm Add a comment
1) 0.59mi - 13:53(23:40/mi) 108/120bpm [2556b/mi] 111cal 48/55rpm
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Hard work today but got it done
1) 1mi - 9:42(9:42/mi) 126/141bpm [1222b/mi] 100cal 2) 1mi - 9:43(9:43/mi) 135/143bpm [1312b/mi] 110cal 3) 1mi - 9:46(9:46/mi) 134/142bpm [1309b/mi] 104cal 4) 1mi - 9:43(9:43/mi) 137/148bpm [1332b/mi] 112cal 5) 1mi - 10:13(10:13/mi) 132/146bpm [1349b/mi] 109cal 6) 1mi - 10:02(10:02/mi) 131/141bpm [1315b/mi] 111cal 7) 1mi - 10:33(10:33/mi) 125/131bpm [1318b/mi] 128cal 8) 1mi - 10:39(10:39/mi) 125/132bpm [1331b/mi] 128cal 9) 1mi - 11:07(11:07/mi) 125/132bpm [1389b/mi] 134cal 10) 1mi - 11:17(11:17/mi) 122/132bpm [1376b/mi] 137cal 11) 1mi - 11:04(11:04/mi) 125/141bpm [1383b/mi] 135cal 12) 1mi - 10:51(10:51/mi) 126/138bpm [1367b/mi] 126cal 13) 0.05mi - 29(10:08/mi) 130/133bpm [1318b/mi] 5cal Add a comment
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1) 0.25km - 8:20(33:18/km) 100/113bpm [3330b/km] 59cal 31/rpm
2) 0.25km - 7:45(30:58/km) 111/120bpm [3438b/km] 63cal 33/rpm 3) 0.25km - 7:43(30:53/km) 116/127bpm [3583b/km] 67cal 32/rpm 4) 0.25km - 7:49(31:15/km) 120/140bpm [3750b/km] 61cal 32/rpm 5) 0.25km - 8:29(33:54/km) 122/133bpm [4136b/km] 63cal 31/rpm Add a comment
1) 1mi - 27:49(27:49/mi) 96/111bpm [2671b/mi] 166cal 39/53rpm
2) 1mi - 24:44(24:44/mi) 85/113bpm [2103b/mi] 100cal 43/79rpm 3) 0.03mi - 1:47(51:53/mi) 83/93bpm [4306b/mi] 7cal 18/51rpm Add a comment
30 x Level 1.5
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1) 0.45mi - 9:30(21:12/mi) 111/122bpm [2353b/mi] 82cal 53/57rpm
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1) 1mi - 9:51(9:51/mi) 132/144bpm [1301b/mi] 108cal
2) 1mi - 10:47(10:47/mi) 144/158bpm [1552b/mi] 132cal 3) 1mi - 10:09(10:09/mi) 140/147bpm [1421b/mi] 127cal 4) 1mi - 10:17(10:17/mi) 138/155bpm [1420b/mi] 125cal 5) 0.29mi - 3:49(13:07/mi) 133/140bpm [1744b/mi] 42cal Add a comment
30 x Level 1.5
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1) 1mi - 27:54(27:54/mi) 92/109bpm [2566b/mi] 166cal 38/57rpm
2) 1mi - 23:21(23:21/mi) 83/107bpm [1939b/mi] 96cal 47/79rpm 3) 0.1mi - 6:00(1:01:35/mi) 83/92bpm [5111b/mi] 25cal 15/53rpm Add a comment
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30 x Level 1.5
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30 x Level 1.5
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Kelly Boys - 10 min Reset NSDR
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1) 1mi - 25:47(25:47/mi) 98/121bpm [2527b/mi] 165cal 42/60rpm
2) 0.93mi - 27:26(29:21/mi) 83/96bpm [2437b/mi] 108cal 35/97rpm Add a comment
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Thu 18th Apr
Apr 18
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Fri 19th Apr
Apr 19
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Sat 20th Apr
Apr 20
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Sun 21st Apr
Apr 21
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Mon 22nd Apr
Apr 22
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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30 x Level 1.75
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1) 1mi - 28:34(28:34/mi) 96/132bpm [2742b/mi] 172cal 36/56rpm
2) 1mi - 22:56(22:56/mi) 73/100bpm [1674b/mi] 98cal 46/55rpm 3) 0.18mi - 43:08(3:57:19/mi) 75/89bpm [17799b/mi] 147cal 4/89rpm Add a comment
1) 0.5mi - 13:34(27:04/mi) 105/121bpm [2842b/mi] 101cal 41/77rpm
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1) 1mi - 9:22(9:22/mi) 121/142bpm [1133b/mi] 93cal
2) 1mi - 10:11(10:11/mi) 140/149bpm [1425b/mi] 132cal 3) 1mi - 10:04(10:04/mi) 140/151bpm [1410b/mi] 129cal 4) 1mi - 9:59(9:59/mi) 142/149bpm [1419b/mi] 132cal 5) 1mi - 9:31(9:31/mi) 141/151bpm [1342b/mi] 112cal 6) 1mi - 9:17(9:17/mi) 134/145bpm [1245b/mi] 108cal 7) 1mi - 9:04(9:04/mi) 138/149bpm [1252b/mi] 115cal 8) 1mi - 9:15(9:15/mi) 140/148bpm [1296b/mi] 123cal 9) 0.36mi - 4:03(11:16/mi) 138/145bpm [1556b/mi] 48cal Add a comment
30 x Level 1.75
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30 x Level 2. Quite hard this evening
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1) 1mi - 24:17(24:17/mi) 92/110bpm [2235b/mi] 151cal 40/79rpm
2) 1mi - 23:48(23:48/mi) 88/111bpm [2095b/mi] 110cal 45/79rpm 3) 0.33mi - 7:22(22:04/mi) 60/72bpm [1324b/mi] 31cal 43/79rpm Add a comment
30 x Level 2
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30 x Level 2
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1) 1mi - 26:55(26:55/mi) 87/110bpm [2342b/mi] 149cal 40/79rpm
2) 1mi - 23:27(23:27/mi) 67/89bpm [1571b/mi] 91cal 45/79rpm 3) 0.05mi - 1:17(28:16/mi) 56/58bpm [1583b/mi] 5cal 34/51rpm Add a comment
1) 0.47mi - 10:33(22:33/mi) 107/136bpm [2412b/mi] 88cal 48/59rpm
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1) 1mi - 9:04(9:04/mi) 126/141bpm [1143b/mi] 95cal
2) 1mi - 9:51(9:51/mi) 131/145bpm [1289b/mi] 130cal 3) 1mi - 10:11(10:11/mi) 125/134bpm [1272b/mi] 127cal 4) 1mi - 9:51(9:51/mi) 123/132bpm [1212b/mi] 113cal 5) 1mi - 9:43(9:43/mi) 128/138bpm [1244b/mi] 119cal 6) 1mi - 10:01(10:01/mi) 130/140bpm [1303b/mi] 128cal 7) 0.14mi - 1:34(11:27/mi) 138/143bpm [1581b/mi] 18cal Add a comment
30 x Level 2
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1) 0.52mi - 15:52(30:28/mi) 106/125bpm [3229b/mi] 116cal 34/57rpm
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1) 1mi - 9:16(9:16/mi) 113/133bpm [1048b/mi] 89cal
2) 1mi - 10:07(10:07/mi) 134/143bpm [1356b/mi] 132cal 3) 1mi - 10:31(10:31/mi) 126/137bpm [1326b/mi] 125cal 4) 1mi - 10:41(10:41/mi) 127/139bpm [1357b/mi] 121cal 5) 1mi - 10:17(10:17/mi) 127/138bpm [1306b/mi] 120cal 6) 1mi - 10:28(10:28/mi) 127/142bpm [1329b/mi] 124cal 7) 1mi - 10:35(10:35/mi) 127/138bpm [1345b/mi] 120cal 8) 1mi - 9:43(9:43/mi) 121/126bpm [1177b/mi] 106cal 9) 1mi - 9:58(9:58/mi) 127/138bpm [1267b/mi] 108cal 10) 1mi - 11:29(11:29/mi) 129/141bpm [1481b/mi] 133cal 11) 1mi - 10:51(10:51/mi) 122/134bpm [1323b/mi] 100cal 12) 1mi - 11:12(11:12/mi) 124/132bpm [1389b/mi] 129cal 13) 0.1mi - 1:17(12:39/mi) 120/126bpm [1519b/mi] 13cal Add a comment
30 x Level 2
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30 x Level 2
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1) 0.05km - 1:46(35:29/km) 92/105bpm [3265b/km] 13cal 32/rpm
2) 0.05km - 1:51(36:52/km) 99/103bpm [3650b/km] 13cal 32/rpm 3) 0.2km - 5:30(27:30/km) 104/112bpm [2859b/km] 62cal 32/rpm 4) 0.23km - 8:20(37:03/km) 100/114bpm [3705b/km] 58cal 32/rpm 5) 0.05km - 49(16:17/km) 105/110bpm [1710b/km] 15cal 29/rpm 6) 0.38km - 8:51(23:36/km) 116/127bpm [2737b/km] 110cal 31/rpm 7) 0.18km - 5:21(30:33/km) 100/117bpm [3055b/km] 47cal 31/rpm 8) 0.13km - 3:48(30:25/km) 107/117bpm [3255b/km] 36cal 31/rpm Add a comment
1) 1mi - 28:51(28:51/mi) 85/105bpm [2453b/mi] 158cal 37/70rpm
2) 1mi - 21:44(21:44/mi) 68/84bpm [1478b/mi] 92cal 47/58rpm 3) 0.14mi - 3:17(23:16/mi) 59/65bpm [1372b/mi] 12cal 44/58rpm Add a comment
30 x Level 2
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YWA - Hips & Lower Back Release
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30 x Level 2.25
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30 x Level 2.25
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YWA - Hips & Lower Back Release
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YWA - Move Day 18 - Savor
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Thu 25th Apr
Apr 25
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Fri 26th Apr
Apr 26
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Sat 27th Apr
Apr 27
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Sun 28th Apr
Apr 28
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Mon 29th Apr
Apr 29
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Tue 30th Apr
Apr 30
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Wed 1st May
May 1
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1) 0.67mi - 14:36(21:44/mi) 108/132bpm [2347b/mi] 116cal 49/60rpm
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1) 1mi - 9:28(9:28/mi) 132/148bpm [1249b/mi] 108cal
2) 1mi - 10:03(10:03/mi) 140/150bpm [1406b/mi] 131cal 3) 1mi - 10:12(10:12/mi) 138/148bpm [1408b/mi] 130cal 4) 1mi - 9:41(9:41/mi) 131/143bpm [1269b/mi] 115cal 5) 1mi - 9:39(9:39/mi) 130/138bpm [1255b/mi] 122cal 6) 1mi - 10:08(10:08/mi) 131/139bpm [1327b/mi] 128cal 7) 0.14mi - 1:37(11:52/mi) 136/140bpm [1613b/mi] 18cal Add a comment
1) 1mi - 26:32(26:32/mi) 89/112bpm [2361b/mi] 158cal 41/77rpm
2) 1mi - 22:23(22:23/mi) 66/95bpm [1478b/mi] 92cal 46/56rpm 3) 0.09mi - 2:15(26:10/mi) 62/67bpm [1623b/mi] 8cal 38/71rpm Add a comment
YWA - Move Day 18 - Savor
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YWA - Move Day 18 - Savor
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1) 0.49mi - 13:54(28:33/mi) 102/124bpm [2911b/mi] 101cal 40/66rpm
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Generally easy, with a fast mile thrown in for UTMOST
1) 1mi - 9:18(9:18/mi) 102/119bpm [948b/mi] 96cal 2) 1mi - 10:23(10:23/mi) 125/145bpm [1299b/mi] 130cal 3) 1mi - 9:34(9:34/mi) 148/158bpm [1415b/mi] 130cal 4) 0.38mi - 3:38(9:34/mi) 146/167bpm [1397b/mi] 49cal 5) 1mi - 7:10(7:10/mi) 163/169bpm [1168b/mi] 115cal 6) 1mi - 9:57(9:57/mi) 145/169bpm [1444b/mi] 125cal 7) 0.78mi - 8:49(11:16/mi) 135/147bpm [1521b/mi] 107cal Add a comment
YWA - Move Day 18 - Savor
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1) 0.45mi - 9:53(21:59/mi) 106/120bpm [2329b/mi] 79cal 50/57rpm
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1) 1mi - 9:47(9:47/mi) 114/134bpm [1115b/mi] 88cal
2) 1mi - 10:21(10:21/mi) 134/140bpm [1386b/mi] 131cal 3) 1mi - 10:16(10:16/mi) 133/144bpm [1366b/mi] 125cal 4) 1mi - 10:23(10:23/mi) 126/135bpm [1308b/mi] 122cal 5) 0.43mi - 4:53(11:27/mi) 128/139bpm [1465b/mi] 58cal Add a comment
1) 1mi - 26:14(26:14/mi) 88/109bpm [2308b/mi] 158cal 40/79rpm
2) 1mi - 22:09(22:09/mi) 75/93bpm [1661b/mi] 94cal 47/55rpm 3) 0.21mi - 8:59(42:46/mi) 73/86bpm [3122b/mi] 33cal 22/57rpm Add a comment
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1) 1mi - 26:31(26:31/mi) 113/132bpm [2996b/mi] 200cal 41/55rpm
2) 1mi - 24:53(24:53/mi) 99/117bpm [2463b/mi] 109cal 42/55rpm 3) 0.21mi - 17:33(1:23:47/mi) 100/109bpm [8379b/mi] 88cal 12/113rpm Add a comment
1) 0.47mi - 10:05(21:27/mi) 114/137bpm [2445b/mi] 95cal 50/60rpm
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1) 1mi - 9:11(9:11/mi) 114/131bpm [1046b/mi] 92cal
2) 1mi - 9:58(9:58/mi) 133/145bpm [1326b/mi] 130cal 3) 1mi - 9:45(9:45/mi) 131/141bpm [1278b/mi] 122cal 4) 1mi - 10:12(10:12/mi) 130/148bpm [1325b/mi] 128cal 5) 0.1mi - 1:06(10:43/mi) 144/148bpm [1544b/mi] 14cal Add a comment
Back & hip flexors
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1) 0.48mi - 12:21(25:38/mi) 97/125bpm [2487b/mi] 90cal 45/58rpm
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Pretty tired again and weather was grim so cut it a bit short
1) 1mi - 9:25(9:25/mi) 107/127bpm [1007b/mi] 96cal 2) 1mi - 10:25(10:25/mi) 120/133bpm [1251b/mi] 133cal 3) 1mi - 10:37(10:37/mi) 124/132bpm [1317b/mi] 132cal 4) 1mi - 10:05(10:05/mi) 121/131bpm [1220b/mi] 117cal 5) 1mi - 10:18(10:18/mi) 126/137bpm [1297b/mi] 123cal 6) 1mi - 10:39(10:39/mi) 126/136bpm [1341b/mi] 129cal 7) 0.1mi - 1:37(16:21/mi) 129/136bpm [2110b/mi] 18cal Add a comment
1) 1mi - 28:14(28:14/mi) 94/110bpm [2654b/mi] 171cal 37/54rpm
2) 1mi - 25:27(25:27/mi) 92/108bpm [2342b/mi] 118cal 40/68rpm 3) 0.32mi - 7:36(24:02/mi) 98/116bpm [2356b/mi] 37cal 42/54rpm Add a comment
YWA - Yoga for Cyclists. Lovely stretchy session. Definitely one todo again
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1) 1mi - 26:16(26:16/mi) 86/111bpm [2259b/mi] 158cal 39/55rpm
2) 1mi - 21:29(21:29/mi) 65/83bpm [1396b/mi] 88cal 48/55rpm 3) 0mi - 9(1:32:01/mi) 57/58bpm [5245b/mi] Add a comment
YWA - Build 1/30 - Yoga for Inner Space Travel. Focus & balance a bit off today
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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
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Wed 8th May
May 8
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1) 1mi - 30:11(30:11/mi) 90/114bpm [2716b/mi] 169cal 35/79rpm
2) 1mi - 26:00(26:00/mi) 93/111bpm [2418b/mi] 111cal 38/75rpm 3) 0.15mi - 4:47(32:33/mi) 101/111bpm [3288b/mi] 24cal 31/52rpm Add a comment
YWA - Build 2/30 - Yoga for Abdominal Strength.
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1) 0.03mi - 43(27:01/mi) 63/69bpm [1702b/mi] 3cal 43/53rpm
2) 0mi - 1(20:57/mi) 70/70bpm [1467b/mi] 52/52rpm 3) 1mi - 26:39(26:39/mi) 80/101bpm [2132b/mi] 155cal 39/79rpm 4) 1mi - 23:34(23:34/mi) 55/83bpm [1296b/mi] 89cal 43/53rpm 5) 0.1mi - 3:20(31:50/mi) 54/66bpm [1719b/mi] 7cal 9/60rpm Add a comment
YWA - Build 3/30 - Power Yoga Break
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1) 0.46mi - 10:01(21:50/mi) 117/152bpm [2554b/mi] 90cal 51/66rpm
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1) 1mi - 9:10(9:10/mi) 116/134bpm [1064b/mi] 95cal
2) 1mi - 9:15(9:15/mi) 136/149bpm [1258b/mi] 127cal 3) 1mi - 8:33(8:33/mi) 148/156bpm [1266b/mi] 130cal 4) 1mi - 8:27(8:27/mi) 146/152bpm [1234b/mi] 117cal 5) 1mi - 8:06(8:06/mi) 150/159bpm [1214b/mi] 118cal 6) 1mi - 9:01(9:01/mi) 153/161bpm [1380b/mi] 130cal 7) 0.1mi - 1:09(11:05/mi) 158/161bpm [1750b/mi] 15cal Add a comment
YWA - Build 4/30 - Yoga for Lymphatic Flow.
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YWA - Build 9/30 - (Move Day 27) - Strong
Hard but doable. Intense and a bit sweaty but great session. One to do again Add a comment
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1) 1mi - 26:26(26:26/mi) 79/105bpm [2088b/mi] 154cal 41/75rpm
2) 1mi - 22:03(22:03/mi) 71/94bpm [1565b/mi] 95cal 49/55rpm 3) 0.18mi - 12:08(1:06:59/mi) 69/84bpm [4622b/mi] 39cal 16/79rpm Add a comment
YWA - Build 5/30 - Meditation Resolve to Evolve
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1) 1mi - 19:52(19:52/mi) 79/107bpm [1570b/mi] 142cal 54/60rpm
2) 0.14mi - 3:59(28:11/mi) 99/112bpm [2789b/mi] 30cal 36/58rpm Add a comment
1) 1mi - 16:12(16:12/mi) 93/121bpm [1506b/mi] 98cal 59/74rpm
2) 0.11mi - 18:10(2:47:32/mi) 78/119bpm [13067b/mi] 66cal 5/62rpm Add a comment
1) 0.46mi - 10:00(21:44/mi) 107/139bpm [2326b/mi] 87cal 48/65rpm
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1) 1mi - 9:17(9:17/mi) 107/124bpm [993b/mi] 93cal
2) 1mi - 10:29(10:29/mi) 124/131bpm [1299b/mi] 127cal 3) 1mi - 10:05(10:05/mi) 126/133bpm [1271b/mi] 121cal 4) 1mi - 9:51(9:51/mi) 133/148bpm [1310b/mi] 133cal 5) 0.05mi - 29(10:19/mi) 142/146bpm [1465b/mi] 6cal Add a comment
YWA - Build 7/30 - Chest & Upper Body Opening Flow
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YWA - Build 8/30 - Moon Practice
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