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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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4.3mi ,
47:52
Run - Intervals
1) 0.48mi - 6:38(13:53/mi) 104/132bpm [1445b/mi] 34cal 2) 0.5mi - 5:10(10:20/mi) 137/145bpm [1416b/mi] 44cal 3) 0.27mi - 3:00(11:11/mi) 134/144bpm [1498b/mi] 24cal 4) 0.5mi - 5:22(10:43/mi) 144/150bpm [1544b/mi] 47cal 5) 0.27mi - 3:00(11:08/mi) 138/150bpm [1537b/mi] 24cal 6) 0.5mi - 5:03(10:05/mi) 149/157bpm [1503b/mi] 45cal 7) 0.27mi - 3:00(11:09/mi) 147/157bpm [1640b/mi] 27cal 8) 0.5mi - 5:15(10:29/mi) 157/164bpm [1646b/mi] 50cal 9) 0.27mi - 3:00(11:13/mi) 158/165bpm [1771b/mi] 28cal 10) 0.5mi - 5:07(10:14/mi) 167/172bpm [1708b/mi] 53cal 11) 0.01mi - 8(10:31/mi) 171/172bpm [1797b/mi] 1cal 12) 0.13mi - 3:00(22:33/mi) 147/171bpm [3316b/mi] 23cal 13) 0mi - 11(5:22:19/mi) 129/129bpm [41579b/mi] 1cal Project Joker intervals
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1.4mi ,
36:57
Walk - General
1) 1mi - 26:12(26:12/mi) 79/89bpm [2070b/mi] 98cal 40/80rpm 2) 0.42mi - 10:45(25:18/mi) 78/87bpm [1974b/mi] 38cal 41/79rpm
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1.5mi ,
37:31
Walk - General
1) 1mi - 24:01(24:01/mi) 81/92bpm [1946b/mi] 100cal 44/79rpm 2) 0.53mi - 13:30(25:20/mi) 79/92bpm [2001b/mi] 52cal 38/77rpm
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4.5mi ,
55:01
Run - Long Run
1) 1mi - 12:35(12:35/mi) 127/143bpm [1599b/mi] 98cal 2) 1mi - 12:12(12:12/mi) 138/148bpm [1684b/mi] 100cal 3) 1mi - 12:11(12:11/mi) 147/153bpm [1790b/mi] 102cal 4) 1mi - 12:01(12:01/mi) 149/157bpm [1791b/mi] 99cal 5) 0.52mi - 6:01(11:37/mi) 153/157bpm [1776b/mi] 53cal Project joker long run. Lovely morning.
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0.8mi ,
14:18
Walk - General
1) 0.8mi - 14:18(17:56/mi) 68/77bpm [1220b/mi] 76cal 53/68rpm
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1.2mi ,
20:47
Walk - General
1) 1mi - 16:52(16:52/mi) 75/86bpm [1265b/mi] 90cal 53/61rpm 2) 0.23mi - 3:54(16:59/mi) 68/75bpm [1155b/mi] 26cal 57/62rpm
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3.1mi ,
39:00
Run - Treadmill
1) 3.1mi - 39:00(12:35/mi) 323cal 4.77/0mph
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2.6mi ,
42:28
Walk - General
1) 2.62mi - 42:28(16:14/mi) 350cal 3.7/0mph
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1.1mi ,
17:04
Walk - General
1) 1mi - 15:43(15:43/mi) 89/115bpm [1399b/mi] 80cal 58/68rpm 2) 0.07mi - 1:21(18:53/mi) 102/106bpm [1927b/mi] 8cal 57/62rpm
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1.1mi ,
18:29
Walk - General
1) 1mi - 16:47(16:47/mi) 77/91bpm [1293b/mi] 91cal 57/63rpm 2) 0.11mi - 1:42(16:05/mi) 77/82bpm [1238b/mi] 11cal 60/62rpm
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4.4mi ,
51:45
Run - Threshold
1) 1mi - 12:31(12:31/mi) 128/143bpm [1601b/mi] 93cal 2) 1mi - 10:45(10:45/mi) 149/155bpm [1601b/mi] 98cal 3) 1mi - 10:45(10:45/mi) 160/166bpm [1721b/mi] 101cal 4) 0.75mi - 8:30(11:17/mi) 163/168bpm [1839b/mi] 83cal 5) 0.6mi - 9:15(15:18/mi) 142/167bpm [2173b/mi] 65cal Project Joker Threshold. Finally a sunny morning! Chilly though. Looks like I’m on track. 5 weeks to go.
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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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4mi ,
45:00
Run - Intervals
1) 4mi - 45:00(11:15/mi) 419cal 5.33/0mph Project Joker intervals
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1.9mi ,
45:01
Walk - General
1) 1mi - 23:48(23:48/mi) 72/82bpm [1713b/mi] 86cal 41/79rpm 2) 0.85mi - 21:13(25:04/mi) 74/83bpm [1855b/mi] 76cal 36/51rpm OH rehab walk
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1.4mi ,
31:45
Walk - General
1) 1mi - 23:55(23:55/mi) 79/101bpm [1889b/mi] 93cal 42/77rpm 2) 0.35mi - 7:50(22:34/mi) 79/87bpm [1783b/mi] 30cal 41/51rpm OH rehab walk
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4.8mi ,
1:00:01
Run - Long Run
1) 1mi - 12:47(12:47/mi) 122/136bpm [1560b/mi] 94cal 2) 1mi - 12:20(12:20/mi) 135/143bpm [1665b/mi] 99cal 3) 1mi - 12:17(12:17/mi) 142/150bpm [1745b/mi] 101cal 4) 1mi - 12:36(12:36/mi) 146/159bpm [1840b/mi] 100cal 5) 0.8mi - 10:01(12:30/mi) 148/152bpm [1851b/mi] 80cal Project Joker long run
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1.1mi ,
19:31
Walk - General
1) 1mi - 16:46(16:46/mi) 81/98bpm [1359b/mi] 96cal 57/71rpm 2) 0.14mi - 2:45(19:55/mi) 72/79bpm [1434b/mi] 12cal 50/63rpm
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1.1mi ,
18:07
Walk - General
1) 1mi - 16:02(16:02/mi) 81/101bpm [1299b/mi] 94cal 57/62rpm 2) 0.1mi - 2:05(21:02/mi) 71/79bpm [1493b/mi] 12cal 42/60rpm
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0mi ,
40:00
Cross - General
1) 0mi - 40:00(0/mi) 254cal
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2.8mi ,
40:00
Walk - General
1) 2.75mi - 40:00(14:34/mi) 319cal 4.12/0mph
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0.7mi ,
12:15
Walk - General
1) 0.74mi - 12:15(16:39/mi) 88/98bpm [1465b/mi] 68cal 58/62rpm
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1mi ,
17:07
Walk - General
1) 0.98mi - 17:07(17:30/mi) 82/99bpm [1435b/mi] 89cal 54/118rpm
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0.5mi ,
8:24
Walk - General
1) 0.52mi - 8:24(16:12/mi) 128/151bpm [2074b/mi] 54cal 54/67rpm
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3.1mi ,
32:26
Run - Tempo
1) 1mi - 10:36(10:36/mi) 145/161bpm [1536b/mi] 92cal 2) 1mi - 10:24(10:24/mi) 155/163bpm [1611b/mi] 100cal 3) 1mi - 10:27(10:27/mi) 166/175bpm [1735b/mi] 105cal 4) 0.11mi - 1:00(9:09/mi) 172/174bpm [1575b/mi] 11cal Test against PJ time
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1.1mi ,
14:13
Run - Easy
1) 1mi - 13:06(13:06/mi) 125/141bpm [1637b/mi] 93cal 2) 0.01mi - 13(15:03/mi) 132/133bpm [1987b/mi] 2cal 3) 0mi - 2(9:37/mi) 134/134bpm [1289b/mi] 4) 0.09mi - 52(10:08/mi) 134/136bpm [1359b/mi] 8cal 5k warm up
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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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3.5mi ,
40:00
Run - Intervals
1) 3.51mi - 40:00(11:24/mi) 373cal 5.27/0mph Project Joker intervals.
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2mi ,
47:25
Walk - General
1) 1mi - 23:05(23:05/mi) 79/89bpm [1823b/mi] 91cal 43/55rpm 2) 1mi - 24:20(24:26/mi) 86/103bpm [2101b/mi] 104cal 41/73rpm Rehab work with OH. He’s doing ok. Furthest walk since injury.
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3.6mi ,
46:00
Run - Easy
1) 3.61mi - 46:00(12:45/mi) 381cal 4.71/0mph
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1mi ,
19:55
Walk - General
1) 1mi - 19:06(19:06/mi) 79/104bpm [1509b/mi] 102cal 52/58rpm 2) 0.02mi - 48(35:31/mi) 59/65bpm [2095b/mi] 1cal 43/55rpm
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6.1mi ,
1:15:07
Run - Easy
1) 0.81mi - 10:00(12:22/mi) 118/138bpm [1459b/mi] 67cal 2) 1mi - 12:15(12:15/mi) 134/138bpm [1641b/mi] 98cal 3) 1mi - 12:12(12:12/mi) 136/144bpm [1660b/mi] 97cal 4) 1mi - 12:14(12:14/mi) 143/147bpm [1749b/mi] 99cal 5) 1mi - 12:06(12:06/mi) 144/148bpm [1742b/mi] 99cal 6) 0.94mi - 11:14(11:54/mi) 147/153bpm [1750b/mi] 95cal 7) 0.29mi - 5:00(17:08/mi) 127/152bpm [2175b/mi] 27cal 8) 0.01mi - 7(20:11/mi) 116/117bpm [2342b/mi] 1cal Project Joker long run. Ran by feel - felt easy and I could Hold a conversation because I was singing! However, Garmin reckoned 40% was Threshold HR range. Didn’t feel like that one bit!
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2.2mi ,
43:00
Walk - Treadmill
1) 2.21mi - 43:00(19:26/mi) 224cal 3.09/0mph Treadmill power walk workout.
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0.6mi ,
10:28
Walk - General
1) 0.63mi - 10:28(16:30/mi) 102/123bpm [1683b/mi] 58cal 56/64rpm
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0.4mi ,
6:04
Walk - General
1) 0.39mi - 6:04(15:37/mi) 106/114bpm [1656b/mi] 32cal 53/57rpm
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1.1mi ,
15:16
Run - Easy
1) 1mi - 13:35(13:35/mi) 149/164bpm [2023b/mi] 110cal 2) 0.09mi - 1:41(18:25/mi) 133/141bpm [2448b/mi] 11cal Cool down run
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3.1mi ,
33:52
Run - Threshold
1) 1mi - 11:11(11:11/mi) 140/148bpm [1566b/mi] 95cal 2) 1mi - 10:54(10:54/mi) 151/157bpm [1646b/mi] 101cal 3) 1mi - 10:39(10:39/mi) 159/167bpm [1694b/mi] 100cal 4) 0.11mi - 1:07(10:08/mi) 165/166bpm [1672b/mi] 11cal Project Joker - Threshold run
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0.9mi ,
10:58
Run - Easy
1) 0.9mi - 10:58(12:14/mi) 122/136bpm [1492b/mi] 79cal Warm up run
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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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0.7mi ,
12:05
Walk - General
1) 0.65mi - 12:05(18:37/mi) 85/101bpm [1583b/mi] 63cal 50/70rpm
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0.9mi ,
16:35
Walk - General
1) 0.89mi - 16:35(18:43/mi) 94/105bpm [1760b/mi] 77cal 48/60rpm
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1.2mi ,
26:30
Run - General
1) 1.17mi - 26:30(22:34/mi) 202cal 2.66/0mph
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2mi ,
44:57
Walk - General
1) 1mi - 22:02(22:02/mi) 78/86bpm [1719b/mi] 87cal 46/53rpm 2) 1mi - 22:54(22:59/mi) 77/90bpm [1770b/mi] 102cal 43/53rpm
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1.4mi ,
31:30
Walk - General
1) 1mi - 22:53(22:53/mi) 81/99bpm [1853b/mi] 97cal 40/60rpm 2) 0.38mi - 8:38(22:51/mi) 84/94bpm [1919b/mi] 36cal 40/55rpm
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4.2mi ,
47:00
Run - Intervals
1) 4.16mi - 47:00(11:17/mi) 438cal 5.31/0mph Project Joker intervals
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1.4mi ,
30:31
Walk - General
1) 1mi - 22:19(22:19/mi) 82/99bpm [1830b/mi] 97cal 45/71rpm 2) 0.36mi - 8:12(22:31/mi) 84/93bpm [1892b/mi] 34cal 44/53rpm Rehab walk with OH
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4.5mi ,
1:00:11
Run - Easy
1) 1mi - 13:26(13:26/mi) 114/124bpm [1532b/mi] 92cal 2) 1mi - 13:15(13:15/mi) 124/129bpm [1642b/mi] 94cal 3) 1mi - 14:15(14:15/mi) 130/137bpm [1852b/mi] 98cal 4) 1mi - 13:04(13:04/mi) 137/141bpm [1791b/mi] 96cal 5) 0.5mi - 6:11(12:18/mi) 143/151bpm [1759b/mi] 50cal Project Joker long run. Went along the bridal path/trail paths I used to do before we moved
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