quimby

F55 Staffordshire

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Races
75
Miles
4230
Miles
21
Miles
1185
Miles
7043
WAVA
70.90%
100m
23
Mile
7:59
5k
24:51
5M
40:11
10k
50:34
10M
1:26:10
Half
1:53:57
10M
35:14
400m
9:50

About Me
Small black mammal. Origin unknown. Fears hills. Show More...

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Recent Blogs
April Treasure Hunt	May 2021
Random Acts of Kindness	Dec 2016
Sprouts	Dec 2016
Fetch Fez Run	Jan 2010
.	Jan 2010

My parkrun
Hanley parkrun

Recent Training
8th May	General	0.1mi	2:25
8th May	General	0.5mi	10:42
7th May	General	1.1mi	22:27
7th May	General	0.8mi	15:10
7th May	General	0.8mi	15:10

Planned Races
Alderley Edge Bypass 10k	12th May

12 Month Benchmarks	Run
Mile	7:37
5k	24:17
5mi	39:19
10k	52:50
10mi	1:27:01
Half	1:54:55

Recent Pictures	Show more

Recent Threads
100 miles a month in 2024
Electric car anyone?
70% WAVA
Coronavirus support thread
Book Group
50 New Albums in 2024 - new!

Followers (16)

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Best Times
Best WAVA

Dist	Races	2003	2004	2005	2008	2009	2010	2011	2021	2022	2023	2024	PB	WB
100m	1				23								23 6:10/mi	NaN
1mi	2				7:59 53.98	8:09 53.15							7:59 7:59/mi	53.98
5km	13	29:00 51.01	26:02 56.96					37:01 41.39	32:23 52.63	33:25 51.00	25:46 67.66	24:51 70.16	24:51 8:00/mi	70.16
4mi	3		35:54 53.41		41:45 46.94								35:54 8:59/mi	53.41
5mi	14		42:43 56.45	42:32 56.90	45:57 53.40	55:54 44.14				55:12 50.43		40:11 70.90	40:11 8:02/mi	70.90
9km	1				1:19:00 34.86								1:19:00 14:08/mi	34.86
10km	21	1:01:58 48.48	50:34 59.85		56:56 53.93	1:08:33 45.05	1:00:19 51.52			1:03:59 55.13	54:27 64.78		50:34 8:08/mi	64.78
7mi	3				1:07:28 51.55								1:07:28 9:38/mi	51.55
10mi	3		1:26:10 57.72		1:36:43 52.16								1:26:10 8:37/mi	57.72
13.1mi	6		1:53:57 57.33	2:01:42 53.68	2:14:37 49.20	2:14:30 49.53					1:55:29 67.14		1:53:57 8:42/mi	67.14

Date	Planned Races			Distance
12 May	Alderley Edge Bypass 10k Confirmed			10km
2024		Result	WAVA	Distance
16 Mar	Hanley parkrun PB	24:51	70.16	5km
4 Feb	Alsager 5 PB	40:11	70.90	5mi
13 Jan	Exeter Riverside parkrun	25:43	67.79	5km
2023		Result	WAVA	Distance
27 Dec	Wheaton Aston 10km		0.00	10km
19 Nov	Tatton Half Marathon SB	1:55:29	67.14	13.1mi
7 Oct	Hanley parkrun SB	25:46	67.66	5km
27 Aug	Spitfire 10k SB	54:27	64.78	10km
15 Jul	Hanley parkrun	27:27	62.79	5km
25 Jun	Stone St Michael's 10k	58:44	60.05	10km
2022		Result	WAVA	Distance
27 Dec	Wheaton Aston 10K		0.00	10km
29 Oct	Delamere Petzl Night Runner	1:12:50	48.43	10km
25 Sep	Stafford 10k SB	1:03:59	55.13	10km
18 Jun	Alderford Sprint Triathlon Relay - Run Leg SB	33:25	51.00	5km
6 Feb	Alsager 5 SB	55:12	50.43	5mi
2021		Result	WAVA	Distance
9 Oct	Hanley parkrun SB	32:23	52.63	5km
2 Oct	The Doctor K Cup		0.00	5km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2014		Result	WAVA	Distance
31 Dec	Festive Fetch Five		0.00	5mi
14 Sep	Lichfield 10K		0.00	10km
2013		Result	WAVA	Distance
12 May	Market Drayton 10k		0.00	10km
2011		Result	WAVA	Distance
11 Sep	Robin Hood Half Marathon		0.00	13.1mi
25 Aug	Dave Clarke 5k SB	37:01	41.39	5km
2010		Result	WAVA	Distance
27 Jun	Stone St Michael's 10k	1:00:41	51.21	10km
12 Jun	The Hoar Cross/Newborough 10k SB	1:00:19	51.52	10km
30 May	Stoke k		0.00	10km
8 Feb	The Fetch Fez: Hats for Haiti		0.00	3mi
2009		Result	WAVA	Distance
1 Dec	Festive Fetch Five		0.00	3mi
23 Aug	Hermitage 10k SB	1:08:33	45.05	10km
22 Aug	Stafford Tri 10m TT	35:14	0.00	10mi
16 Aug	Erewash Novice Triathlon	9:50 / 35:17 / 32:51	0.00	400metres/10miles/5km
14 Jun	Long Eaton 5 SB	55:54	44.14	5mi
24 Jan	West Midlands Fetch Mile Challenge SB	8:09	53.15	1mi
18 Jan	Four Villages Half Marathon SB	2:14:30	49.53	13.1mi
1 Jan	Vernon's Limp Wrist 5 Mile Run	50:53	48.49	5mi
2008		Result	WAVA	Distance
29 Nov	Cheddleton 10k	59:05	52.27	10km
2 Nov	Dovedale Dash	1:01:11	38.26	4.75mi
19 Oct	Bells of Pattingham	1:15:35	46.28	7mi
18 Oct	North Staffs Cross Country League - Race 2 (Ladies)	37:35	40.27	5km
5 Oct	The Badger Bite SB	41:45	46.94	4mi
4 Oct	North Staffs Cross Country League - Race 1 (Ladies)	32:10	45.35	3mi
21 Sep	Meerbrook 15K	1:40:11	46.86	15km
14 Sep	Robin Hood Half Marathon SB	2:14:37	49.20	13.1mi
17 Aug	Birchwood 10k	57:22	53.52	10km
15 Aug	Oakamoor Veterans' Cross Country	30:05	48.24	3mi
13 Aug	Staffs Knot 5 Miler	47:19	51.86	5mi
20 Jul	Trentham 10 SB	1:36:43	52.15	10mi
13 Jul	The 121st Wenlock Olympian Games 7 Mile Road Race	1:06:12	52.54	7mi
22 Jun	Stone St Michael's 10k SB	56:56	53.93	10km
15 Jun	Long Eaton 5 SB	45:57	53.40	5mi
31 May	Wincle Trout Run PB	1:19:00	34.86	9km
11 May	Muller Market Drayton 10k	59:56	51.23	10km
5 May	Fetch East Midlands Mile - 100m fun run PB	23	47.20	100m
5 May	Fetch East Midlands Mile PB	7:59	53.98	1mi
1 May	SMM Spring Treble - Kibblestone Clamber	55:00	44.61	5mi
24 Apr	SMM Spring Treble - Milford Murder	58:17	42.10	5mi
17 Apr	SMM Spring Treble - Hanchurch Hilly	53:03	46.25	5mi
30 Mar	Newcastle 7 PB	1:07:28	51.55	7mi
2 Mar	Cheadle Spring 5	47:16	51.91	5mi
3 Feb	Alsager 5	51:40	47.49	5mi
2007		Result	WAVA	Distance
7 Oct	Badger Bite	47:34	40.98	4mi
2005		Result	WAVA	Distance
6 Feb	Afford Rent-A-Car Alsager 5 SB	42:32	56.90	5mi
3 Feb	National Cross Country Championships - Women's Race	46:07	52.18	8km
29 Jan	Midlands Cross Country Championships	38:36	46.39	6km
23 Jan	Brass Monkey Half Marathon SB	2:01:42	53.68	13.1mi
2004		Result	WAVA	Distance
27 Dec	Wheaton Aston 10k	49:00	61.76	10km
4 Dec	NSCCL Leek Cross Country	30:16	49.14	5km
27 Nov	Cheddleton Christmas Pudding 10K	52:21	57.81	10km
21 Nov	Suicide Six(ish)	1:04:33	46.89	10km
7 Nov	The Looking Glass Flying Fox 10 PB	1:26:10	57.72	10mi
31 Oct	Worksop Half Marathon PB	1:53:57	57.33	13.1mi
17 Oct	Chester Zoo 10K PB	50:34	59.85	10km
26 Sep	Windsor Half Marathon	1:55:28	56.57	13.1mi
12 Sep	Lichfield 10K	50:51	59.29	10km
5 Sep	Birmingham Flora Light Challenge for Women 5K	26:18	56.39	5km
22 Aug	Birchwood 10km	52:51	57.04	10km
11 Aug	Staffs Knot SB	42:43	56.45	5mi
25 Jul	Trentham 10	1:29:45	55.21	10mi
11 Jul	Cheadle 4 PB	35:54	53.41	4mi
27 Jun	Shugborough Race for Life SB	26:02	56.96	5km
23 May	Derby 10K	1:02:10	48.50	10km
14 Mar	Florette Fradley 10K	57:04	52.83	10km
1 Feb	Alsager 5	49:00	49.21	5mi
25 Jan	Buck's Fizz 5k	30:31	48.60	5km
2003		Result	WAVA	Distance
19 Oct	Chester Zoo 10K	1:03:50	47.23	10km
14 Sep	Birmingham Flora Light 5k SB	29:00	51.01	5km
7 Sep	Lichfield 10k SB	1:01:58	48.48	10km

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	101	59	71	68	15	0	0	0	0	0	0	0	314
2024	104	110	124	100	23	0	0	0	0	0	0	0	462
2023	85	71	79	71	55	36	78	87	83	116	99	99	959
2023	6	41	83	106	105	84	118	103	105	134	99	97	1081
2022	83	84	109	88	98	87	86	97	78	96	60	49	1015
2022	4	19	7	7	40	64	107	41	52	63	81	41	526
2021	2	11	23	93	93	114	117	105	98	85	82	83	906
2021	0	0	0	0	0	0	0	0	0	0	0	0	0
2021	0	0	13	24	15	8	30	28	26	51	18	17	229
2021	0	0	0	0	0	0	0	3	0	0	0	0	3
2020	30	28	39	50	33	15	3	3	2	12	3	0	217
2019	37	40	31	34	37	38	32	31	39	40	32	23	414
2019	0	0	0	1	0	0	0	0	0	0	0	0	1
2018	63	48	44	54	60	64	57	50	31	49	45	38	602
2018	0	0	0	0	0	0	0	0	6	0	0	0	6
2017	54	72	64	46	73	52	61	68	60	39	66	33	688
2017	4	0	0	0	0	0	0	2	0	0	0	2	8
2016	34	30	58	64	59	52	62	106	107	48	74	40	734
2016	9	0	8	2	5	15	0	4	0	3	9	0	56
2015	76	44	100	79	90	76	70	51	38	69	50	33	776
2015	14	0	10	11	18	17	13	2	3	13	0	3	103
2014	25	0	23	23	3	3	11	2	0	43	95	79	307
2014	13	6	13	15	0	9	8	3	0	0	7	7	81
2013	10	9	0	0	0	0	0	0	0	0	3	0	23
2013	16	6	3	7	5	8	11	8	10	0	11	3	88
2013	0	10	0	0	0	0	0	0	0	0	0	0	10
2012	0	0	0	0	0	0	0	0	3	0	0	0	3
2012	2	0	0	6	2	20	8	5	6	0	5	0	54
2012	0	0	0	0	0	0	0	0	13	0	0	12	24
2011	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2011	4	0	2	5	6	13	18	6	6	0	0	3	63
2011	31	0	0	0	12	9	0	0	0	0	0	0	52
2010	10	0	0	9	0	0	6	0	0	0	0	0	25
2010	0.5	0	1.2	1	3.2	1.9	0.6	0.4	0	0	0.3	0	9.1
2010	13	6	8	21	63	79	0	3	11	2	2	3	211
2010	0	7	33	49	133	68	0	14	56	49	13	0	422
2009	7	8	0	0	12	0	0	0	2	0	0	0	28
2009	0	0	0.5	0	0	0.5	1	1.3	0.5	0	0.5	0	4.3
2009	77	34	2	0	13	13	17	62	91	2	12	9	333
2009	11	20	32	26	0	44	89	84	22	0	7	31	364
2008	0	0	11	0	0	0	7	3	0	0	10	0	31
2008	0	0	0	0	0.6	0.5	3.1	0.8	0	0.8	1.2	0.5	7.5
2008	66	89	76	105	37	103	77	54	81	101	112	29	929
2008	0	5	90	0	0	11	25	68	0	17	38	55	311

Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
3.2mi, 1:02:22 Walk - General 1) 1mi - 19:31(19:31/mi) 78/88bpm [1522b/mi] 70cal 56/58rpm 2) 1mi - 19:30(19:30/mi) 78/84bpm [1521b/mi] 68cal 56/58rpm 3) 1mi - 19:03(19:03/mi) 79/85bpm [1505b/mi] 69cal 57/59rpm 4) 0.24mi - 4:18(17:36/mi) 84/90bpm [1479b/mi] 18cal 60/63rpm Add a comment 1.7mi, 34:17 Walk - General 1) 1mi - 22:37(22:37/mi) 83/100bpm [1878b/mi] 84cal 45/67rpm 2) 0.69mi - 11:40(16:55/mi) 95/107bpm [1608b/mi] 56cal 60/66rpm Add a comment 0mi, 23:03 Cross - Strength Add a comment 10.1mi, 1:38:50 Run - General 1) 1mi - 10:07(10:07/mi) 133/154bpm [1346b/mi] 92cal 209/281W 2) 1mi - 9:36(9:36/mi) 150/160bpm [1441b/mi] 96cal 234/278W 3) 1mi - 9:54(9:54/mi) 152/157bpm [1504b/mi] 99cal 237/277W 4) 1mi - 9:39(9:39/mi) 154/163bpm [1486b/mi] 96cal 240/289W 5) 1mi - 9:45(9:45/mi) 150/158bpm [1462b/mi] 93cal 240/341W 6) 1mi - 10:03(10:03/mi) 153/162bpm [1538b/mi] 98cal 238/309W 7) 1mi - 10:03(10:03/mi) 148/159bpm [1486b/mi] 92cal 215/316W 8) 1mi - 9:38(9:38/mi) 151/156bpm [1453b/mi] 92cal 226/302W 9) 1mi - 9:33(9:33/mi) 150/156bpm [1432b/mi] 89cal 224/289W 10) 1mi - 9:23(9:23/mi) 153/168bpm [1435b/mi] 91cal 228/335W 11) 0.13mi - 1:09(8:51/mi) 151/155bpm [1337b/mi] 11cal 234/301W Add a comment	3.1mi, 1:00:40 Walk - General 1) 1mi - 20:02(20:02/mi) 78/88bpm [1562b/mi] 68cal 55/57rpm 2) 1mi - 19:53(19:53/mi) 78/85bpm [1550b/mi] 68cal 55/56rpm 3) 1mi - 19:45(19:45/mi) 77/85bpm [1520b/mi] 69cal 56/57rpm 4) 0.05mi - 1:01(19:23/mi) 71/78bpm [1376b/mi] 4cal 55/56rpm Add a comment 0mi, 1:35:22 Cross - Strength GYM so hard after some missed sessions because of broken knee Friday 12/04/24 =============== 5 minutes cardio Worlds Greatest Stretch x 5 each side Wall Angels x 5 Butchers Block Stretch 2x20-30secs --- Barbell Push Press 22.5 - 25 3-5 120 20 5 22.5 4 22.5 2 Started at 20 to try and get confidence back. Didn’t have the oomph to try 25. Had pain in right hand a bit. Probably still a bit wonky from fall. PUSH KNEES OUT, STAND UP STRAIGHT Rest between reps if needed. Fingers back, bar resting on them so it's under chin not on collarabone. Head back. Then rest as you need to between sets Shoulders up and forward so the bar can rest on them - ELBOWS FORWARD slightly. Short dip and push with the legs to get the bar overhead. Support on hole 27. KNEES OUT RATHER THAN FORWARD Barbell Full Squat 35-40 5 120 35 555 Distracted by stomach in mirror. Too many cheese sandwiches on holiday. Arms screaming at the stretch to get it back on rack. 🫤 Try going deeper with the lighter weight. Think about hips going back slightly and down, knees pushing out, feet wide, toes out, on back of shoulders not neck, loose narrow grip. Keep braced throughout each rep Big breath at the start of each rep Single Leg Leg Extension 13.3 8+more 120 13.3 7 right 3 left and knee hurt 11 8/5 11 8/5 Cossack Squat 0 6 120 666 Slightly different, now working side to side as well as up and down Don't need to use any weight on this to begin with If this is difficult you can raise your working leg slightly onto a low step to reduce range Sit back and keep hands away from legs Cable Triceps Pushdown 14 10 150 14 10 14 10 14 Keep elbows tucked in throughout Lat pulldown 27.3 8 120 27 10 (forgot it was only supposed to be 8) 27 88 Plank 30-40s 1 90 55 45 45 Right hand hurt a bit again. Very creaky getting up and down Good old fashioned plank Try make this as difficult as you can squeeze errything, don't allow your hips to drop Cable pull 17 8 x 3 14.7 888 Nicky's kettlebell twist 12 12 90 10 1212 Nicky's ball throw 4 12 90 Add a comment 0.6mi, 10:03 Walk - General 1) 0.56mi - 10:03(17:52/mi) 94/130bpm [1679b/mi] 42cal 57/61rpm Add a comment 1mi, 12:11 Run - Treadmill 1) 1mi - 11:59(11:59/mi) 122/131bpm [1463b/mi] 87cal 172/229W 2) 0.02mi - 11(11:01/mi) 127/127bpm [1398b/mi] 1cal 182/185W Add a comment	2.2mi, 44:28 Walk - General 1) 1mi - 20:17(20:17/mi) 77/86bpm [1562b/mi] 70cal 55/57rpm 2) 1mi - 19:54(19:54/mi) 76/84bpm [1512b/mi] 69cal 56/57rpm 3) 0.22mi - 4:17(19:46/mi) 75/79bpm [1483b/mi] 15cal 56/58rpm Add a comment 0.9mi, 18:09 Walk - General 1) 0.89mi - 18:09(20:28/mi) 77/87bpm [1575b/mi] 60cal 54/57rpm Add a comment 0mi, 9:31 Cross - Strength Add a comment 8.3mi, 1:21:28 Run - General 1) 1mi - 10:19(10:19/mi) 129/148bpm [1330b/mi] 91cal 237/298W 2) 1mi - 10:00(10:00/mi) 136/146bpm [1361b/mi] 91cal 223/283W 3) 1mi - 10:10(10:10/mi) 143/151bpm [1454b/mi] 95cal 230/276W 4) 1mi - 9:46(9:46/mi) 147/163bpm [1437b/mi] 95cal 240/300W 5) 1mi - 9:51(9:51/mi) 143/158bpm [1408b/mi] 89cal 214/297W 6) 1mi - 9:30(9:30/mi) 148/159bpm [1406b/mi] 91cal 231/303W 7) 1mi - 9:50(9:50/mi) 145/154bpm [1426b/mi] 90cal 223/271W 8) 1mi - 9:29(9:29/mi) 146/164bpm [1385b/mi] 89cal 229/324W 9) 0.27mi - 2:32(9:22/mi) 142/149bpm [1330b/mi] 23cal 217/282W Add a comment	2.1mi, 40:35 Walk - General 1) 1mi - 19:53(19:53/mi) 81/92bpm [1611b/mi] 74cal 56/59rpm 2) 1mi - 19:39(19:39/mi) 80/87bpm [1571b/mi] 72cal 56/58rpm 3) 0.05mi - 1:03(19:11/mi) 81/82bpm [1554b/mi] 4cal 57/58rpm Add a comment 0mi, 40:50 Cross - Strength Add a comment 11.3mi, 1:52:52 Run - General 1) 1mi - 10:32(10:32/mi) 127/143bpm [1338b/mi] 93cal 233/283W 2) 1mi - 10:24(10:24/mi) 139/150bpm [1447b/mi] 97cal 233/296W 3) 1mi - 10:31(10:31/mi) 150/162bpm [1577b/mi] 103cal 240/293W 4) 1mi - 9:41(9:41/mi) 146/154bpm [1413b/mi] 93cal 219/251W 5) 1mi - 9:43(9:43/mi) 145/153bpm [1408b/mi] 92cal 217/272W 6) 1mi - 9:25(9:25/mi) 137/146bpm [1290b/mi] 86cal 202/248W 7) 1mi - 9:38(9:38/mi) 144/153bpm [1388b/mi] 89cal 208/298W 8) 1mi - 10:11(10:11/mi) 145/151bpm [1476b/mi] 94cal 226/304W 9) 1mi - 9:55(9:55/mi) 145/148bpm [1437b/mi] 92cal 227/270W 10) 1mi - 9:46(9:46/mi) 143/147bpm [1398b/mi] 95cal 224/262W 11) 1mi - 9:45(9:45/mi) 145/151bpm [1415b/mi] 93cal 228/269W 12) 0.34mi - 3:21(9:45/mi) 148/151bpm [1444b/mi] 33cal 245/281W Add a comment	1.1mi, 21:27 Walk - General 1) 1mi - 20:02(20:02/mi) 76/83bpm [1523b/mi] 69cal 55/56rpm 2) 0.07mi - 1:25(19:42/mi) 78/81bpm [1537b/mi] 5cal 54/56rpm Add a comment 2.1mi, 41:32 Walk - General 1) 1mi - 20:17(20:17/mi) 77/86bpm [1562b/mi] 70cal 55/57rpm 2) 1mi - 19:46(19:46/mi) 78/85bpm [1542b/mi] 70cal 56/57rpm 3) 0.07mi - 1:28(19:44/mi) 76/79bpm [1500b/mi] 5cal 55/56rpm Add a comment 0.7mi, 15:10 Walk - General 1) 0.73mi - 15:10(20:46/mi) 78/88bpm [1620b/mi] 51cal 55/56rpm Add a comment	1.5mi, 30:12 Walk - General 1) 1mi - 20:08(20:08/mi) 76/85bpm [1531b/mi] 69cal 55/72rpm 2) 0.52mi - 10:03(19:22/mi) 76/80bpm [1472b/mi] 35cal 56/58rpm Add a comment 1.2mi, 22:43 Walk - General 1) 1mi - 19:45(19:45/mi) 82/93bpm [1619b/mi] 67cal 55/70rpm 2) 0.15mi - 2:58(20:07/mi) 89/92bpm [1790b/mi] 10cal 54/58rpm Add a comment 1mi, 20:21 Walk - General 1) 1mi - 19:35(19:35/mi) 89/96bpm [1743b/mi] 69cal 56/59rpm 2) 0.04mi - 47(18:40/mi) 89/92bpm [1661b/mi] 3cal 57/60rpm Add a comment 0mi, 23:31 Cross - Strength Add a comment 7mi, 1:09:36 Run - Intervals 1) 1mi - 10:34(10:34/mi) 132/153bpm [1394b/mi] 95cal 233/304W 2) 0.01mi - 7(10:17/mi) 136/136bpm [1398b/mi] 1cal 222/225W 3) 0.06mi - 30(8:10/mi) 139/149bpm [1136b/mi] 5cal 215/281W 4) 0.05mi - 30(9:58/mi) 150/152bpm [1494b/mi] 6cal 284/302W 5) 0.06mi - 30(8:19/mi) 151/158bpm [1257b/mi] 5cal 283/301W 6) 0.05mi - 30(10:40/mi) 156/159bpm [1665b/mi] 5cal 237/279W 7) 0.06mi - 30(8:21/mi) 151/156bpm [1261b/mi] 5cal 237/264W 8) 0.04mi - 30(13:37/mi) 150/157bpm [2043b/mi] 5cal 144/248W 9) 0.06mi - 30(7:57/mi) 141/148bpm [1121b/mi] 5cal 224/255W 10) 0.05mi - 30(10:12/mi) 143/148bpm [1457b/mi] 5cal 193/228W 11) 0.06mi - 30(7:55/mi) 142/150bpm [1124b/mi] 5cal 240/273W 12) 0.05mi - 30(10:19/mi) 148/153bpm [1527b/mi] 5cal 233/253W 13) 1mi - 10:43(10:43/mi) 140/151bpm [1501b/mi] 97cal 201/284W 14) 0.37mi - 3:49(10:25/mi) 146/160bpm [1522b/mi] 36cal 234/319W 15) 0.13mi - 1:00(7:53/mi) 149/163bpm [1176b/mi] 11cal 288/332W 16) 0.08mi - 1:00(13:14/mi) 151/163bpm [1999b/mi] 9cal 136/288W 17) 0.13mi - 1:00(7:56/mi) 139/150bpm [1102b/mi] 10cal 218/316W 18) 0.06mi - 1:00(15:54/mi) 139/150bpm [2210b/mi] 7cal 146/231W 19) 0.13mi - 1:00(7:37/mi) 139/151bpm [1059b/mi] 10cal 248/281W 20) 0.09mi - 1:00(10:52/mi) 145/153bpm [1576b/mi] 10cal 208/254W 21) 0.14mi - 1:00(6:58/mi) 153/171bpm [1067b/mi] 11cal 190/290W 22) 0.09mi - 1:00(10:36/mi) 158/173bpm [1675b/mi] 10cal 164/270W 23) 0.13mi - 1:00(7:41/mi) 156/167bpm [1200b/mi] 11cal 261/306W 24) 0.08mi - 1:00(13:13/mi) 152/167bpm [2009b/mi] 9cal 177/275W 25) 0.12mi - 1:00(8:10/mi) 149/166bpm [1216b/mi] 10cal 272/305W 26) 0.07mi - 1:00(14:56/mi) 153/168bpm [2284b/mi] 9cal 155/293W 27) 0.13mi - 1:00(7:29/mi) 144/156bpm [1077b/mi] 11cal 233/281W 28) 0.07mi - 1:00(13:38/mi) 149/161bpm [2032b/mi] 9cal 157/262W 29) 0.13mi - 1:00(7:57/mi) 150/163bpm [1193b/mi] 11cal 253/280W 30) 0.07mi - 1:00(13:44/mi) 151/165bpm [2073b/mi] 8cal 163/269W 31) 0mi - 0(0/mi) 134/134bpm [0b/mi] 199/202W 32) 1mi - 9:41(9:41/mi) 144/152bpm [1394b/mi] 92cal 228/326W 33) 1mi - 9:43(9:43/mi) 145/159bpm [1408b/mi] 91cal 220/310W 34) 0.43mi - 4:00(9:11/mi) 147/150bpm [1350b/mi] 38cal 229/284W Add a comment	0.6mi, 12:15 Walk - General 1) 0.61mi - 12:15(19:58/mi) 79/90bpm [1577b/mi] 42cal 55/58rpm Add a comment 0.3mi, 6:26 Walk - General 1) 0.32mi - 6:26(19:58/mi) 81/88bpm [1618b/mi] 22cal 55/68rpm Add a comment 0.4mi, 8:00 Walk - General 1) 0.39mi - 8:00(20:17/mi) 83/97bpm [1684b/mi] 30cal 56/58rpm Add a comment 0.6mi, 12:10 Walk - General 1) 0.61mi - 12:10(20:00/mi) 77/96bpm [1540b/mi] 44cal 56/58rpm Add a comment 0mi, 1:32:57 Cross - Strength GYM Wednesday 17/04/24 ================== 5 minutes cardio Wall Angels x 8 Butchers Block Stretch x 20 seconds Worlds Greatest Stretch x 5 rotations each side Side Plank Clamshell x 10 each side --- Deadlift 50-57.5 5 sets of 6 120 52.5 felt harder than it should be to start with 55 also felt hard 57.5 only did 5, felt like I would fail at six 60 3 🫤 60 1 so hard Went back in with straps but still only managed one Just so hard today. 😢 52.5 6 55 57.5 60 62.5 Weights needed: 20kg bar 52.5 2 x 10, 2 x 5, 2 x 1.25 55 2 x 10, 2 x 5, 2 x 2.5 57.5 2 x 10, 2 x 5, 2 x 2.5, 2 x 1.25 60 2 x 10, 2 x 5, 2 x 5 62.5 2 x 10, 2 x 5, 2 x 5, 2 x 1.25 Bent Over Barbell Row 20-25 6 120 22.5 6 6 25 6 Keep up the great work! Focus on keeping that nice brace in the mid-section and using those muscles in your upper back to move the weight Keep shoulders back and down throughout Bring bar between belly button and hips each rep Seated DB Press 7-8 8 120 7 8 Decided to up weight as I do 8kg for Arnolds at home, albeit fewer reps. 5 seems to be my limit at 8kg though. And that last one is a real struggle. 🫤 8 5 5 Without back support just like on the video - focus on keeping that mid-section strong throughout Front Foot Elevated Split Squat 10 8 120 maybe 8? 8 888 Each side Shane explains this exercise well on the video Hip strengthening for strong running Can do this without weight or add DBs in your hands Banded Glute Bridge 0 8 120 101010 If you have a band great, push out against it throughout, if not don't worry- aiming to get the butt working here Keep spine neutral throughout so think about that little pelvis tuck at the start of each rep- hips to ribs Bird Dog 0 10 90 Each side More balance and stability work Don't worry about getting back leg high, think about pushing it back rather than lifting it up Cable pull 14.5 8 90 14.7 888 kneel on left knee. with right arm, hold the handle, start with it stretched right out, and pull back until little finger is at the very top of my hip. with the other arm, move it so it's like running action. keep sternum facing forward and pivot around it. Nicky's kettlebell twist 12 12 12 1212 Nicky's ball throw 4 12 4 1212 Add a comment 0.3mi, 6:03 Walk - General 1) 0.27mi - 6:03(22:20/mi) 79/85bpm [1764b/mi] 21cal 50/69rpm Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
-	0.6mi, 12:07 Walk - General 1) 0.6mi - 12:07(20:07/mi) 78/87bpm [1569b/mi] 43cal 55/58rpm Add a comment	6.1mi, 1:14:25 Run - Treadmill 1) 1mi - 12:27(12:27/mi) 107/119bpm [1332b/mi] 68cal 169/182W 2) 1mi - 12:38(12:38/mi) 113/124bpm [1427b/mi] 70cal 165/200W 3) 1mi - 12:23(12:23/mi) 119/136bpm [1473b/mi] 74cal 168/237W 4) 1mi - 12:25(12:25/mi) 120/127bpm [1489b/mi] 69cal 169/208W 5) 1mi - 12:25(12:25/mi) 128/141bpm [1588b/mi] 84cal 170/196W 6) 1mi - 11:25(11:25/mi) 127/132bpm [1450b/mi] 66cal 183/221W 7) 0.06mi - 43(11:45/mi) 123/126bpm [1445b/mi] 4cal 178/197W Add a comment	1mi, 20:35 Walk - General 1) 1mi - 20:24(20:24/mi) 80/89bpm [1631b/mi] 69cal 54/58rpm 2) 0.01mi - 12(19:57/mi) 80/80bpm [1596b/mi] 1cal 52/55rpm Add a comment	-	1.7mi, 37:09 Walk - General 1) 1mi - 23:28(23:28/mi) 73/92bpm [1713b/mi] 81cal 44/68rpm 2) 0.71mi - 13:42(19:25/mi) 69/86bpm [1340b/mi] 57cal 52/65rpm Add a comment 1.1mi, 22:29 Walk - General 1) 1mi - 20:25(20:25/mi) 76/86bpm [1552b/mi] 69cal 55/56rpm 2) 0.1mi - 2:04(20:30/mi) 77/80bpm [1578b/mi] 7cal 55/56rpm Add a comment 0.8mi, 15:11 Walk - General 1) 0.75mi - 15:11(20:18/mi) 83/90bpm [1685b/mi] 52cal 54/58rpm Add a comment 0mi, 24:13 Cross - Strength Add a comment 7.1mi, 1:07:48 Run - Intervals 1) 0.93mi - 9:52(10:38/mi) 138/153bpm [1468b/mi] 90cal 218/271W 2) 0.06mi - 30(8:21/mi) 154/154bpm [1286b/mi] 5cal 234/255W 3) 0.05mi - 30(10:41/mi) 150/154bpm [1603b/mi] 5cal 193/223W 4) 0.06mi - 30(7:49/mi) 151/162bpm [1181b/mi] 5cal 219/281W 5) 0.04mi - 30(12:51/mi) 162/163bpm [2081b/mi] 5cal 160/284W 6) 0.07mi - 30(7:37/mi) 162/164bpm [1234b/mi] 5cal 288/305W 7) 0.05mi - 30(10:41/mi) 167/169bpm [1784b/mi] 6cal 229/275W 8) 0.06mi - 30(7:44/mi) 166/169bpm [1285b/mi] 5cal 264/293W 9) 0.05mi - 30(10:46/mi) 166/167bpm [1786b/mi] 6cal 233/279W 10) 0.06mi - 30(7:44/mi) 156/164bpm [1206b/mi] 5cal 231/258W 11) 0.04mi - 30(13:30/mi) 152/154bpm [2052b/mi] 5cal 186/236W 12) 0.98mi - 10:40(10:56/mi) 145/154bpm [1585b/mi] 97cal 197/284W 13) 0.62mi - 4:47(7:43/mi) 138/146bpm [1064b/mi] 47cal 264/308W 14) 0.1mi - 1:30(15:29/mi) 141/146bpm [2183b/mi] 11cal 127/252W 15) 0.62mi - 4:44(7:38/mi) 144/149bpm [1099b/mi] 48cal 266/313W 16) 0.1mi - 1:30(14:40/mi) 137/143bpm [2010b/mi] 10cal 124/251W 17) 0.62mi - 4:46(7:41/mi) 144/149bpm [1107b/mi] 48cal 262/309W 18) 0.09mi - 1:30(16:08/mi) 141/147bpm [2274b/mi] 11cal 123/297W 19) 0.25mi - 1:57(7:48/mi) 142/149bpm [1108b/mi] 21cal 247/303W 20) 0.12mi - 1:30(12:05/mi) 140/149bpm [1692b/mi] 12cal 148/233W 21) 0.25mi - 1:59(7:54/mi) 146/151bpm [1154b/mi] 20cal 249/281W 22) 0.1mi - 1:30(15:27/mi) 142/147bpm [2193b/mi] 11cal 109/267W 23) 0.25mi - 1:46(7:06/mi) 120/131bpm [851b/mi] 21cal 274/313W 24) 0.12mi - 1:30(13:01/mi) 122/133bpm [1588b/mi] 10cal 157/283W 25) 0.99mi - 10:00(10:04/mi) 126/134bpm [1269b/mi] 96cal 216/298W 26) 0.38mi - 3:17(8:34/mi) 128/130bpm [1097b/mi] 35cal 230/289W Add a comment	0.4mi, 8:27 Walk - General 1) 0.41mi - 8:27(20:43/mi) 81/90bpm [1679b/mi] 29cal 54/57rpm Add a comment 0mi, 1:27:04 Cross - Strength GYM Wednesday 24/04/24 ================== 5 minutes cardio Wall Angels x 8 Butchers Block Stretch x 20 seconds Worlds Greatest Stretch x 5 rotations each side Side Plank Clamshell x 10 each side --- Deadlift 52.5-60 3 sets of 3-6 120 52.5 6 57.5 3 60 3 I just feel as though I’ve lost my deadlift mojo. Slightly wary of knee I guess, but still. These just don't feel very light. Weights needed: 20kg bar 52.5 2 x 10, 2 x 5, 2 x 1.25 55 2 x 10, 2 x 5, 2 x 2.5 57.5 2 x 10, 2 x 5, 2 x 2.5, 2 x 1.25 60 2 x 10, 2 x 5, 2 x 5 62.5 2 x 10, 2 x 5, 2 x 5, 2 x 1.25 Bent Over Barbell Row 20-25 6 120 22.5 6 25 66 But maybe these are getting easier/better at 25? Keep up the great work! Focus on keeping that nice brace in the mid-section and using those muscles in your upper back to move the weight Keep shoulders back and down throughout Bring bar between belly button and hips each rep Seated DB Press 8 4-8 120 8 6 5 5 Without back support just like on the video - focus on keeping that mid-section strong throughout Front Foot Elevated Split Squat 8 8 120 8 888 Each side Shane explains this exercise well on the video Hip strengthening for strong running Can do this without weight or add DBs in your hands Banded Glute Bridge 0 8 120 101010 If you have a band great, push out against it throughout, if not don't worry- aiming to get the butt working here Keep spine neutral throughout so think about that little pelvis tuck at the start of each rep- hips to ribs Bird Dog 0 10 90 101010 Each side More balance and stability work Don't worry about getting back leg high, think about pushing it back rather than lifting it up Cable pull 14.7 8 90 14.7 88 kneel on left knee. with right arm, hold the handle, start with it stretched right out, and pull back until little finger is at the very top of my hip. with the other arm, move it so it's like running action. keep sternum facing forward and pivot around it. Nicky's kettlebell twist 12 12 12 1212 Nicky's ball throw 4 12 4 1212 Add a comment 0.4mi, 8:34 Walk - General 1) 0.44mi - 8:34(19:17/mi) 81/87bpm [1562b/mi] 34cal 55/64rpm Add a comment
Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
1.5mi, 30:12 Walk - General 1) 1mi - 20:59(20:59/mi) 82/88bpm [1720b/mi] 72cal 55/57rpm 2) 0.45mi - 9:14(20:43/mi) 84/89bpm [1740b/mi] 31cal 55/56rpm Add a comment 0.7mi, 15:10 Walk - General 1) 0.74mi - 15:10(20:36/mi) 84/89bpm [1731b/mi] 53cal 55/58rpm Add a comment 0.3mi, 5:39 Walk - General 1) 0.31mi - 5:39(18:29/mi) 111/119bpm [2051b/mi] 27cal 58/64rpm Add a comment 10mi, 1:36:45 Run - General 1) 1mi - 9:57(9:57/mi) 132/145bpm [1313b/mi] 92cal 216/284W 2) 1mi - 9:42(9:42/mi) 143/149bpm [1388b/mi] 94cal 228/261W 3) 1mi - 9:56(9:56/mi) 144/148bpm [1431b/mi] 96cal 228/267W 4) 1mi - 9:37(9:37/mi) 137/153bpm [1319b/mi] 90cal 239/290W 5) 1mi - 9:46(9:46/mi) 143/154bpm [1396b/mi] 91cal 238/294W 6) 1mi - 9:51(9:51/mi) 140/146bpm [1380b/mi] 89cal 235/312W 7) 1mi - 9:30(9:30/mi) 136/141bpm [1291b/mi] 88cal 217/311W 8) 1mi - 9:27(9:27/mi) 143/145bpm [1350b/mi] 88cal 240/287W 9) 1mi - 9:24(9:24/mi) 138/143bpm [1296b/mi] 91cal 231/291W 10) 1mi - 9:27(9:27/mi) 140/142bpm [1324b/mi] 91cal 224/315W 11) 0.02mi - 8(9:23/mi) 141/141bpm [1324b/mi] 1cal 291/304W Add a comment	0.3mi, 7:08 Walk - General 1) 0.33mi - 7:08(21:24/mi) 91/105bpm [1948b/mi] 25cal 53/57rpm Add a comment 0.6mi, 12:26 Walk - General 1) 0.57mi - 12:26(21:39/mi) 88/98bpm [1905b/mi] 43cal 53/58rpm Add a comment	-	-	0.7mi, 15:10 Walk - General 1) 0.73mi - 15:10(20:49/mi) 82/90bpm [1707b/mi] 55cal 56/59rpm Add a comment	0.6mi, 12:10 Walk - General 1) 0.59mi - 12:10(20:27/mi) 84/90bpm [1718b/mi] 45cal 56/59rpm Add a comment 1.9mi, 38:04 Walk - General 1) 1mi - 19:28(19:28/mi) 92/104bpm [1791b/mi] 84cal 55/77rpm 2) 0.87mi - 18:35(21:28/mi) 91/106bpm [1953b/mi] 76cal 49/122rpm Add a comment 0.5mi, 9:41 Walk - General 1) 0.47mi - 9:41(20:41/mi) 89/98bpm [1841b/mi] 36cal 56/59rpm Add a comment 0mi, 33:22 Cross - Strength Add a comment 5.8mi, 58:21 Run - Intervals 1) 0.46mi - 4:58(10:52/mi) 124/133bpm [1347b/mi] 41cal 198/243W 2) 0.06mi - 30(8:27/mi) 120/123bpm [1014b/mi] 5cal 247/283W 3) 0.05mi - 30(11:02/mi) 123/124bpm [1356b/mi] 5cal 234/273W 4) 0.06mi - 30(8:12/mi) 125/127bpm [1025b/mi] 5cal 281/330W 5) 0.04mi - 30(12:31/mi) 127/128bpm [1589b/mi] 5cal 241/341W 6) 0.06mi - 30(8:04/mi) 125/126bpm [1008b/mi] 4cal 196/243W 7) 0.05mi - 30(10:31/mi) 122/124bpm [1283b/mi] 5cal 201/238W 8) 0.06mi - 30(7:49/mi) 122/127bpm [954b/mi] 5cal 237/265W 9) 0.04mi - 30(14:15/mi) 126/131bpm [1795b/mi] 4cal 188/251W 10) 0.06mi - 30(7:46/mi) 116/120bpm [902b/mi] 4cal 259/300W 11) 0.04mi - 30(13:20/mi) 120/122bpm [1600b/mi] 4cal 182/298W 12) 0.55mi - 6:20(11:30/mi) 122/135bpm [1404b/mi] 52cal 200/283W 13) 0.62mi - 5:26(8:46/mi) 139/147bpm [1219b/mi] 54cal 244/291W 14) 0.1mi - 1:30(15:38/mi) 128/145bpm [2002b/mi] 10cal 110/258W 15) 0.62mi - 5:09(8:18/mi) 137/143bpm [1137b/mi] 51cal 263/306W 16) 0.09mi - 1:30(16:44/mi) 137/148bpm [2293b/mi] 11cal 115/253W 17) 0.62mi - 5:10(8:21/mi) 145/152bpm [1210b/mi] 53cal 252/293W 18) 0.1mi - 1:30(15:23/mi) 138/148bpm [2122b/mi] 11cal 147/242W 19) 0.25mi - 2:07(8:28/mi) 142/149bpm [1202b/mi] 21cal 230/271W 20) 0.09mi - 1:30(17:08/mi) 133/149bpm [2279b/mi] 10cal 124/236W 21) 0.25mi - 1:56(7:44/mi) 132/146bpm [1020b/mi] 20cal 229/316W 22) 0.1mi - 1:30(15:02/mi) 140/146bpm [2105b/mi] 12cal 157/308W 23) 0.25mi - 1:55(7:39/mi) 140/149bpm [1070b/mi] 20cal 254/311W 24) 0.1mi - 1:30(14:20/mi) 137/150bpm [1964b/mi] 12cal 143/273W 25) 0.93mi - 10:00(10:48/mi) 139/149bpm [1501b/mi] 89cal 208/292W 26) 0.14mi - 1:20(9:44/mi) 147/149bpm [1430b/mi] 13cal 256/265W Add a comment	0.6mi, 12:10 Walk - General 1) 0.62mi - 12:10(19:46/mi) 77/88bpm [1522b/mi] 46cal 57/59rpm Add a comment 1.9mi, 43:01 Walk - General 1) 1mi - 18:52(18:52/mi) 84/100bpm [1585b/mi] 79cal 57/67rpm 2) 0.92mi - 24:09(26:22/mi) 74/99bpm [1952b/mi] 84cal 39/65rpm Add a comment 0.8mi, 15:11 Walk - General 1) 0.75mi - 15:11(20:13/mi) 83/96bpm [1678b/mi] 59cal 58/60rpm Add a comment 0mi, 1:31:10 Cross - Strength GYM Wednesday 01/05/24 ================== 5 minutes cardio Worlds Greatest Stretch x 5 each side Wall Angels x 5 Butchers Block Stretch 2x20-30secs --- Barbell Push Press 22.5 - 25 3-5 120 22.5 4 22.5 3 20 4 Dropped the weight down because I was struggling. Feel like I’m going backwards. PUSH KNEES OUT, STAND UP STRAIGHT Rest between reps if needed. Fingers back, bar resting on them so it's under chin not on collarabone. Head back. Then rest as you need to between sets Shoulders up and forward so the bar can rest on them - ELBOWS FORWARD slightly. Short dip and push with the legs to get the bar overhead. Support on hole 27. KNEES OUT RATHER THAN FORWARD Barbell Full Squat 35-40 5 120 40 5 35 5 35 Tried to move elbows back as per advice. I think it helped with a bit with getting bar back on rack. Still rally feel it in right elbow by third set. ******************** CHLOE FEEDBACK - ELBOWS BACK ******************** Try going deeper with the lighter weight. Think about hips going back slightly and down, knees pushing out, feet wide, toes out, on back of shoulders not neck, loose narrow grip. Keep braced throughout each rep Big breath at the start of each rep Single Leg Leg Extension 13.3 8+more 120 11 maybe, try that first 11 10 10 10 Cossack Squat 0 6 120 6 6 6 Slightly different, now working side to side as well as up and down Don't need to use any weight on this to begin with If this is difficult you can raise your working leg slightly onto a low step to reduce range Sit back and keep hands away from legs Cable Triceps Pushdown 14 10 150 14 12 12 16.3 10 Keep elbows tucked in throughout Lat pulldown 27.3 8 120 27.3 8 8 8 Plank 30-40s 1 90 60 60 60 Good old fashioned plank Try make this as difficult as you can squeeze errything, don't allow your hips to drop Cable pull 14.7 8 x 3 8 8 8 Nicky's kettlebell twist 12 12 90 12 12 Nicky's ball throw 4 12 90 Add a comment 0.5mi, 10:03 Walk - General 1) 0.54mi - 10:03(18:38/mi) 85/92bpm [1583b/mi] 42cal 57/72rpm Add a comment
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
0.6mi, 12:09 Walk - General 1) 0.6mi - 12:09(20:21/mi) 89/95bpm [1811b/mi] 44cal 55/58rpm Add a comment 2.2mi, 38:37 Walk - General 1) 1mi - 17:17(17:17/mi) 90/107bpm [1556b/mi] 76cal 61/65rpm 2) 1mi - 17:34(17:34/mi) 99/116bpm [1740b/mi] 83cal 58/117rpm 3) 0.24mi - 3:45(15:36/mi) 95/101bpm [1482b/mi] 18cal 64/66rpm Add a comment 0.6mi, 12:10 Walk - General 1) 0.61mi - 12:10(19:58/mi) 91/106bpm [1816b/mi] 47cal 57/59rpm Add a comment 8.3mi, 1:18:09 Run - General 1) 1mi - 9:58(9:58/mi) 145/163bpm [1446b/mi] 94cal 227/266W 2) 1mi - 9:43(9:43/mi) 160/169bpm [1553b/mi] 99cal 238/273W 3) 1mi - 9:19(9:19/mi) 157/171bpm [1462b/mi] 94cal 223/269W 4) 1mi - 9:47(9:47/mi) 161/168bpm [1575b/mi] 99cal 228/278W 5) 1mi - 9:08(9:08/mi) 164/170bpm [1499b/mi] 94cal 228/298W 6) 1mi - 9:17(9:17/mi) 164/170bpm [1524b/mi] 96cal 227/271W 7) 1mi - 9:22(9:22/mi) 159/166bpm [1489b/mi] 94cal 227/293W 8) 1mi - 9:03(9:03/mi) 162/171bpm [1466b/mi] 94cal 236/339W 9) 0.29mi - 2:32(8:49/mi) 158/162bpm [1392b/mi] 25cal 225/250W Add a comment	0.6mi, 12:52 Walk - General 1) 0.57mi - 12:52(22:32/mi) 79/86bpm [1781b/mi] 45cal 52/62rpm Add a comment	-	3mi, 1:05:10 Walk - General 1) 1mi - 19:51(19:51/mi) 119/131bpm [2363b/mi] 117cal 55/122rpm 2) 1mi - 19:25(19:25/mi) 92/107bpm [1786b/mi] 83cal 54/65rpm 3) 1mi - 25:52(25:52/mi) 88/112bpm [2276b/mi] 96cal 38/119rpm 4) 0.01mi - 2(4:00/mi) 88/88bpm [351b/mi] Add a comment 0mi, 29:13 Cross - Strength Add a comment 6.5mi, 1:02:55 Run - General 1) 1mi - 10:21(10:21/mi) 132/147bpm [1366b/mi] 95cal 224/270W 2) 1mi - 9:49(9:49/mi) 143/151bpm [1405b/mi] 95cal 227/270W 3) 1mi - 10:03(10:03/mi) 146/154bpm [1467b/mi] 99cal 230/280W 4) 1mi - 9:27(9:27/mi) 142/147bpm [1343b/mi] 89cal 219/253W 5) 1mi - 9:27(9:27/mi) 146/153bpm [1380b/mi] 93cal 231/262W 6) 1mi - 9:25(9:25/mi) 152/159bpm [1431b/mi] 94cal 231/314W 7) 0.49mi - 4:23(8:59/mi) 155/159bpm [1392b/mi] 46cal 240/293W Add a comment	4.5mi, 42:38 Run - General 1) 1mi - 9:48(9:48/mi) 118/129bpm [1157b/mi] 83cal 215/282W 2) 1mi - 9:23(9:23/mi) 137/147bpm [1285b/mi] 88cal 224/269W 3) 1mi - 9:27(9:27/mi) 147/157bpm [1388b/mi] 93cal 234/278W 4) 1mi - 9:08(9:08/mi) 147/152bpm [1343b/mi] 90cal 230/282W 5) 0.53mi - 4:52(9:09/mi) 149/158bpm [1364b/mi] 49cal 241/293W Add a comment	1.1mi, 22:27 Walk - General 1) 1mi - 20:16(20:16/mi) 82/92bpm [1662b/mi] 74cal 56/58rpm 2) 0.11mi - 2:11(19:59/mi) 80/82bpm [1598b/mi] 8cal 56/57rpm Add a comment 0.8mi, 15:10 Walk - General 1) 0.77mi - 15:10(19:43/mi) 82/94bpm [1617b/mi] 57cal 57/59rpm Add a comment 0.8mi, 15:10 Walk - General 1) 0.76mi - 15:10(19:53/mi) 88/99bpm [1749b/mi] 58cal 57/60rpm Add a comment 0.8mi, 16:10 Walk - General 1) 0.8mi - 16:10(20:12/mi) 91/98bpm [1839b/mi] 59cal 56/58rpm Add a comment 0mi, 34:44 Cross - Strength Add a comment 3.8mi, 36:42 Run - Intervals 1) 0.53mi - 5:29(10:25/mi) 122/130bpm [1271b/mi] 47cal 218/269W 2) 0.07mi - 30(7:32/mi) 126/130bpm [948b/mi] 5cal 202/249W 3) 0.05mi - 30(10:28/mi) 123/126bpm [1287b/mi] 5cal 228/255W 4) 0.06mi - 30(7:48/mi) 130/133bpm [1015b/mi] 5cal 317/359W 5) 0.04mi - 30(13:12/mi) 133/137bpm [1756b/mi] 4cal 208/303W 6) 0.06mi - 30(7:43/mi) 145/147bpm [1119b/mi] 5cal 258/293W 7) 0.05mi - 30(9:41/mi) 142/148bpm [1375b/mi] 5cal 234/278W 8) 0.07mi - 30(7:32/mi) 138/142bpm [1040b/mi] 5cal 248/271W 9) 0.03mi - 30(15:20/mi) 147/150bpm [2254b/mi] 5cal 168/274W 10) 0.07mi - 30(7:21/mi) 141/148bpm [1035b/mi] 5cal 265/311W 11) 0.04mi - 30(11:59/mi) 148/150bpm [1774b/mi] 5cal 177/294W 12) 0.48mi - 5:06(10:32/mi) 139/144bpm [1465b/mi] 48cal 198/249W 13) 0.14mi - 1:00(7:07/mi) 141/149bpm [1004b/mi] 10cal 270/389W 14) 0.07mi - 1:00(14:22/mi) 143/149bpm [2053b/mi] 9cal 140/307W 15) 0.15mi - 1:00(6:54/mi) 138/147bpm [951b/mi] 10cal 323/379W 16) 0.07mi - 1:00(13:46/mi) 141/148bpm [1941b/mi] 9cal 157/305W 17) 0.14mi - 1:00(6:55/mi) 145/150bpm [1002b/mi] 10cal 302/373W 18) 0.07mi - 1:00(13:54/mi) 144/150bpm [2002b/mi] 9cal 123/297W 19) 0.14mi - 1:00(7:03/mi) 148/155bpm [1044b/mi] 10cal 313/378W 20) 0.07mi - 1:00(14:01/mi) 147/155bpm [2061b/mi] 9cal 190/310W 21) 26687.69mi - 0(0/mi) 132/132bpm [0b/mi] 148/148W 22) 1mi - 9:29(9:29/mi) 147/157bpm [1395b/mi] 95cal 230/288W 23) 0.38mi - 3:38(9:39/mi) 152/155bpm [1468b/mi] 37cal 232/278W Add a comment	0.1mi, 2:25 Walk - General 1) 0.12mi - 2:25(19:30/mi) 92/93bpm [1794b/mi] 9cal 56/57rpm Add a comment 0.5mi, 10:42 Walk - General 1) 0.51mi - 10:42(21:00/mi) 86/95bpm [1806b/mi] 40cal 56/59rpm Add a comment

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