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Races
20 -
Miles
7476 -
Miles
972 -
Miles
513 -
WAVA
62.68% -
5k
24:47 -
10k
49:16 -
Half
1:48:59 -
Mara
4:15:08
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Recent Training | |||
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8th May
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Strength | 0mi | 2:16 |
8th May
|
General | 0.2mi | 2:55 |
8th May
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Intervals | 3.5mi | 32:01 |
8th May
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Warm Up | 1.2mi | 12:10 |
7th May
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Strength | 0mi | 40:31 |
12 Month Benchmarks | Run | Bike |
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Mile | 7:40 | 3:04 |
5k | 26:29 | 10:23 |
5mi | 44:57 | 16:58 |
10k | 57:02 | 21:07 |
Recent Pictures | |
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Recent Threads |
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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 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2016 | 2017 | 2020 | 2021 | 2022 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
5km | 3 | 29:38 49.72 | 24:47 59.46 | 25:28 58.40 | 24:47
7:59/mi
|
59.46 | ||||||||
10km | 7 | 54:55 54.12 | 52:39 56.49 | 49:17 60.52 | 57:33 52.39 | 53:39 56.41 | 49:16 62.68 | 49:16
7:56/mi
|
62.68 | |||||
13.1mi | 7 | 1:58:10 54.56 | 1:56:34 55.31 | 1:48:59 59.30 | 2:03:06 53.07 | 1:58:16 56.00 | 1:54:28 58.19 | 1:53:36 59.01 | 1:48:59
8:19/mi
|
59.30 | ||||
26.2mi | 3 | 4:15:08 52.51 | 4:21:53 51.16 | 4:19:16 52.65 | 4:15:08
9:44/mi
|
52.65 |
2022 | Result | WAVA | Distance | |
---|---|---|---|---|
3 Jul | Conquer Cardiff 5k, 10k and half marathon SB | 1:53:36 | 59.01 | 13.1mi |
2021 | Result | WAVA | Distance | |
19 Sep | Hampton Court Palace Half Marathon SB | 1:54:28 | 58.19 | 13.1mi |
1 May | Kings of the Wild Frontier/Profeet 10k PB | 49:16 | 62.68 | 10km |
2020 | Result | WAVA | Distance | |
13 Dec | Virtual Edinburgh Marathon SB | 4:19:16 | 52.65 | 26.2mi |
6 Sep | Rightmove MK Half Marathon SB | 1:58:16 | 56.00 | 13.1mi |
2017 | Result | WAVA | Distance | |
23 Nov | Springdale Turkey Trot SB | 25:28 | 58.40 | 5km |
24 Sep | Barns Green Half Marathon SB | 2:03:06 | 53.07 | 13.1mi |
2 Jul | Regents Park 10km Summer Series SB | 53:39 | 56.41 | 10km |
2016 | Result | WAVA | Distance | |
20 Nov | Old Deer Park 10k SB | 57:33 | 52.39 | 10km |
2013 | Result | WAVA | Distance | |
17 Mar | Fleet Half Marathon PB | 1:48:59 | 59.30 | 13.1mi |
2012 | Result | WAVA | Distance | |
24 Nov | Nonsuch parkrun PB | 24:47 | 59.46 | 5km |
18 Nov | Beddington Park 10K SB | 49:17 | 60.52 | 10km |
2011 | Result | WAVA | Distance | |
17 Apr | London Marathon SB | 4:21:53 | 51.16 | 26.2mi |
2010 | Result | WAVA | Distance | |
23 May | Edinburgh Marathon PB | 4:15:08 | 52.51 | 26.2mi |
11 Apr | Paddock Wood Half Marathon SB | 1:56:34 | 55.31 | 13.1mi |
28 Mar | Energised Sports Hyde Park 10k SB | 52:39 | 56.49 | 10km |
2009 | Result | WAVA | Distance | |
18 Oct | Cardiff Half Marathon SB | 1:58:10 | 54.56 | 13.1mi |
27 Sep | NCBS Epsom 10K SB | 54:55 | 54.12 | 10km |
12 Jul | Clapham Common 10k | 59:41 | 49.80 | 10km |
2008 | Result | WAVA | Distance | |
18 Oct | Wimbledon Common Parkrun SB | 29:38 | 49.72 | 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 | 8 | 12 | 14 | 15 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 51 |
2024 | 70 | 88 | 76 | 72 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 319 |
2023 | 8 | 3 | 6 | 12 | 6 | 10 | 11 | 8 | 12 | 2 | 8 | 6 | 91 |
2023 | 0 | 0 | 26 | 29 | 37 | 43 | 81 | 19 | 71 | 57 | 79 | 66 | 506 |
2023 | 201 | 195 | 141 | 77 | 141 | 85 | 39 | 0 | 0 | 0 | 0 | 0 | 879 |
2022 | 7 | 5 | 4 | 9 | 9 | 5 | 6 | 4 | 9 | 13 | 11 | 5 | 87 |
2022 | 90 | 82 | 73 | 74 | 102 | 82 | 92 | 75 | 68 | 74 | 56 | 0 | 868 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 84 | 93 |
2021 | 5 | 10 | 7 | 6 | 11 | 8 | 10 | 4 | 11 | 5 | 13 | 11 | 102 |
2021 | 70 | 76 | 109 | 80 | 81 | 96 | 96 | 90 | 68 | 19 | 66 | 90 | 938 |
2020 | 28 | 6 | 11 | 7 | 6 | 4 | 4 | 15 | 5 | 10 | 21 | 10 | 127 |
2020 | 5 | 37 | 50 | 55 | 66 | 66 | 71 | 94 | 87 | 117 | 126 | 85 | 860 |
2019 | 0 | 0 | 1 | 5 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 19 |
2019 | 67 | 62 | 48 | 72 | 69 | 32 | 35 | 35 | 12 | 0 | 0 | 0 | 432 |
2018 | 58 | 56 | 72 | 59 | 42 | 57 | 69 | 49 | 71 | 69 | 78 | 76 | 757 |
2017 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 |
2017 | 3 | 0 | 31 | 50 | 50 | 75 | 60 | 71 | 83 | 54 | 56 | 46 | 579 |
2016 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 |
2016 | 0 | 27 | 40 | 43 | 49 | 41 | 60 | 46 | 41 | 66 | 41 | 37 | 489 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 15 | 0 | 0 | 0 | 17 |
2015 | 60 | 41 | 42 | 23 | 38 | 21 | 0 | 0 | 0 | 0 | 0 | 0 | 225 |
2014 | 0 | 4 | 31 | 43 | 52 | 77 | 78 | 58 | 29 | 52 | 48 | 62 | 535 |
2013 | 86 | 85 | 72 | 43 | 55 | 51 | 30 | 0 | 1 | 25 | 2 | 0 | 450 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 43 | 59 | 58 | 77 | 237 |
2011 | 22 | 0 | 28 | 26 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 77 |
2010 | 0 | 47 | 67 | 51 | 26 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 192 |
2009 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 0 | 0 | 0 | 0 | 11 |
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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Strength - week 1 - Thu
Press 3x 5 @20kg DB row 3x 8 @5kg Tricep extension 3x 10 @12kg DB bicep curl 3x 10 @5kg KB deadlift 3x 10 @12kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank Add a comment
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Greasing the groove
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Planks
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Cool down
1) 0.19mi - 3:17(17:27/mi) 119/136bpm [2077b/mi] 21cal 61/69rpm Add a comment
30mins easy plus warm-up
1) 0.11mi - 1:30(13:51/mi) 97/103bpm [1343b/mi] 8cal 2) 0.11mi - 1:00(8:53/mi) 117/132bpm [1040b/mi] 9cal 3) 0.04mi - 30(13:13/mi) 126/135bpm [1665b/mi] 5cal 4) 0.11mi - 1:00(8:57/mi) 128/137bpm [1145b/mi] 10cal 5) 0.03mi - 30(18:12/mi) 132/139bpm [2401b/mi] 5cal 6) 0.01mi - 35(1:36:36/mi) 127/135bpm [12269b/mi] 5cal 7) 3.01mi - 30:00(9:58/mi) 146/153bpm [1454b/mi] 311cal 8) 0mi - 0(0/mi) 146/153bpm [INFb/mi] 311cal Add a comment
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Planks
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Cool down
1) 0.16mi - 2:45(17:34/mi) 119/137bpm [2090b/mi] 18cal 63/68rpm Add a comment
40mins easy plus warm-up
1) 0.11mi - 1:30(13:51/mi) 94/100bpm [1301b/mi] 8cal 2) 0.1mi - 1:00(9:34/mi) 113/126bpm [1080b/mi] 10cal 3) 0.04mi - 30(13:15/mi) 120/127bpm [1590b/mi] 4cal 4) 0.11mi - 1:00(9:13/mi) 123/133bpm [1134b/mi] 10cal 5) 0.03mi - 30(17:41/mi) 127/134bpm [2246b/mi] 5cal 6) 0.01mi - 37(1:09:31/mi) 122/129bpm [8482b/mi] 5cal 7) 4.08mi - 40:00(9:48/mi) 145/154bpm [1422b/mi] 424cal 8) 0mi - 0(0/mi) 145/154bpm [INFb/mi] 424cal Add a comment
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-
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Greasing the groove
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Planks
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Cool down
1) 0.16mi - 2:40(16:31/mi) 127/141bpm [2098b/mi] 22cal 62/73rpm Add a comment
4x 5mins tempo, 1min recover, 5min cool down
1) 0.59mi - 5:00(8:25/mi) 160/171bpm [1346b/mi] 59cal 2) 0.08mi - 1:00(12:22/mi) 156/169bpm [1929b/mi] 11cal 3) 0.6mi - 5:00(8:22/mi) 165/174bpm [1380b/mi] 61cal 4) 0.08mi - 1:00(12:22/mi) 158/171bpm [1955b/mi] 11cal 5) 0.6mi - 5:00(8:23/mi) 160/165bpm [1342b/mi] 59cal 6) 0.08mi - 1:00(12:24/mi) 151/161bpm [1871b/mi] 10cal 7) 0.6mi - 5:00(8:22/mi) 163/173bpm [1365b/mi] 60cal 8) 0.08mi - 1:00(12:18/mi) 160/172bpm [1968b/mi] 11cal 9) 0.5mi - 5:00(9:59/mi) 152/159bpm [1517b/mi] 53cal 10) 0mi - 0(0/mi) 152/159bpm [INFb/mi] 53cal Add a comment
Session warm-up
1) 0.11mi - 1:30(13:56/mi) 99/104bpm [1379b/mi] 9cal 2) 0.91mi - 9:00(9:52/mi) 139/150bpm [1371b/mi] 94cal 3) 0.03mi - 15(7:24/mi) 150/160bpm [1109b/mi] 3cal 4) 0.03mi - 15(9:20/mi) 160/163bpm [1492b/mi] 3cal 5) 0.03mi - 15(7:27/mi) 157/162bpm [1169b/mi] 3cal 6) 0.02mi - 15(14:22/mi) 163/164bpm [2343b/mi] 3cal 7) 0mi - 26(130:52:07/mi) 157/164bpm [1232781b/mi] 5cal Add a comment
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To the train
1) 0.91mi - 16:20(17:56/mi) 91/104bpm [1633b/mi] 75cal 65/69rpm Add a comment
To work
1) 0.91mi - 16:41(18:19/mi) 92/109bpm [1684b/mi] 89cal 61/69rpm Add a comment
Strength - week 2 - Tu
Warm-up squat 1 @35kg Squat 3 @37.5kg 3 @45kg 3 @50kg Warm-up deadlift 1 @40kg Deadlifts 3 @45kg (60%) 3 @52.5kg (70%) 3 @60kg (80%) Pull-up 3x 5 @black DB press 3x 12 @5kg DB row 3x 8 @5kg DB lateral raise 3x 12 @2.5kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank Add a comment
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To the train
1) 0.9mi - 16:46(18:36/mi) 82/95bpm [1525b/mi] 71cal 63/66rpm Add a comment
To work
1) 0.92mi - 16:40(18:11/mi) 97/118bpm [1764b/mi] 85cal 61/68rpm 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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Strength - week 2 - Thu
Press 3x 3 @22.5kg Lat pull down 3x 10 @12kg Tricep extension 3x 15 @12kg DB bicep curl 3x 12 @2.5kg KB deadlift 3x 10 @12kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank Add a comment
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Cool down
1) 0.16mi - 2:45(17:33/mi) 122/140bpm [2141b/mi] 18cal 55/70rpm Add a comment
5km easy plus warm-up
1) 0.11mi - 1:30(14:02/mi) 88/94bpm [1235b/mi] 8cal 2) 0.11mi - 1:00(9:27/mi) 107/114bpm [1012b/mi] 9cal 3) 0.04mi - 30(13:14/mi) 115/122bpm [1522b/mi] 4cal 4) 0.11mi - 1:00(9:21/mi) 115/122bpm [1076b/mi] 10cal 5) 0.03mi - 30(18:21/mi) 118/125bpm [2166b/mi] 4cal 6) 0mi - 42(2:51:20/mi) 110/120bpm [18846b/mi] 5cal 7) 3.11mi - 30:14(9:44/mi) 145/160bpm [1411b/mi] 320cal 8) 0mi - 1(6:11/mi) 148/148bpm [916b/mi] Add a comment
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Planks
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Cool down
1) 0.18mi - 3:20(18:10/mi) 117/138bpm [2126b/mi] 20cal 58/71rpm Add a comment
60mins easy plus warm-up
1) 0.12mi - 1:30(12:59/mi) 94/107bpm [1220b/mi] 8cal 2) 0.11mi - 1:00(9:08/mi) 112/129bpm [1023b/mi] 9cal 3) 0.04mi - 30(13:14/mi) 120/129bpm [1588b/mi] 5cal 4) 0.1mi - 1:00(9:44/mi) 120/130bpm [1167b/mi] 11cal 5) 0.03mi - 30(18:58/mi) 126/130bpm [2390b/mi] 5cal 6) 0mi - 33(1:50:11/mi) 117/127bpm [12892b/mi] 4cal 7) 5.98mi - 1:00:00(10:02/mi) 147/162bpm [1476b/mi] 615cal 8) 0.01mi - 1(3:27/mi) 151/152bpm [522b/mi] Add a comment
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1) 1.34mi - 31:12(23:13/mi) 73/91bpm [1695b/mi] 115cal 50/72rpm
Add a comment
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Cool down
1) 0.22mi - 3:15(14:50/mi) 121/137bpm [1795b/mi] 20cal 64/71rpm Add a comment
4x 5mins tempo, 1min recover, 5min cool down
1) 0.6mi - 5:00(8:23/mi) 159/169bpm [1332b/mi] 58cal 2) 0.08mi - 1:00(12:33/mi) 151/163bpm [1894b/mi] 10cal 3) 0.6mi - 5:00(8:20/mi) 164/171bpm [1367b/mi] 59cal 4) 0.08mi - 1:00(12:20/mi) 156/170bpm [1923b/mi] 10cal 5) 0.6mi - 5:00(8:18/mi) 158/163bpm [1312b/mi] 58cal 6) 0.08mi - 1:00(11:54/mi) 148/158bpm [1762b/mi] 9cal 7) 0.6mi - 5:00(8:23/mi) 161/169bpm [1351b/mi] 58cal 8) 0.08mi - 1:00(12:05/mi) 156/169bpm [1884b/mi] 10cal 9) 0.51mi - 5:00(9:52/mi) 147/152bpm [1450b/mi] 52cal 10) 0mi - 0(2:03/mi) 151/151bpm [309b/mi] Add a comment
Session warm-up
1) 0.12mi - 1:30(12:55/mi) 96/102bpm [1240b/mi] 9cal 2) 0.92mi - 9:00(9:46/mi) 137/146bpm [1338b/mi] 92cal 3) 0.03mi - 15(7:51/mi) 151/160bpm [1186b/mi] 3cal 4) 0.03mi - 15(9:12/mi) 156/161bpm [1436b/mi] 3cal 5) 0.03mi - 15(7:26/mi) 155/161bpm [1151b/mi] 3cal 6) 0.02mi - 15(14:13/mi) 162/163bpm [2302b/mi] 3cal 7) 0mi - 36(44:25:46/mi) 158/165bpm [421192b/mi] 7cal Add a comment
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Strength - week 3 - Tu
Warm-up squats: 1@ 35kg Squat: 5 @40kg 3 @47.5kg 1+ @55kg Warm-up deadlift: 1@ 45kg Deadlift: 5 @47.5kg (65%) 3 @57.5 (75%) 1+ @62.5kg (85%) Pull-up 3x 5 @green DB press 3x 12 @5kg DB row 3x 10 @5kg DB lateral raise 3x 15 @2.5kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank Add a comment
|
Greasing the groove
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Planks
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Drop off car MOT
1) 0.94mi - 16:42(17:41/mi) 96/113bpm [1697b/mi] 78cal 64/71rpm Add a comment
Cool down
1) 0.17mi - 3:10(18:18/mi) 125/141bpm [2288b/mi] 24cal 62/70rpm Add a comment
4x 5mins tempo, 1min recover, 5min cool down
1) 0.6mi - 5:00(8:21/mi) 164/170bpm [1370b/mi] 59cal 2) 0.08mi - 1:00(12:54/mi) 159/170bpm [2051b/mi] 10cal 3) 0.6mi - 5:00(8:17/mi) 169/177bpm [1398b/mi] 60cal 4) 0.08mi - 1:00(11:50/mi) 162/175bpm [1917b/mi] 11cal 5) 0.6mi - 5:00(8:17/mi) 163/168bpm [1350b/mi] 59cal 6) 0.08mi - 1:00(12:06/mi) 150/164bpm [1816b/mi] 11cal 7) 0.61mi - 5:00(8:12/mi) 165/173bpm [1354b/mi] 59cal 8) 0.08mi - 1:00(12:32/mi) 159/173bpm [1994b/mi] 10cal 9) 0.5mi - 5:00(9:54/mi) 150/156bpm [1485b/mi] 52cal 10) 0mi - 1(0/mi) 150/156bpm [INFb/mi] 52cal Add a comment
Session warm-up
1) 0.12mi - 1:30(12:43/mi) 96/103bpm [1220b/mi] 10cal 2) 0.93mi - 9:00(9:41/mi) 139/151bpm [1347b/mi] 94cal 3) 0.03mi - 15(7:31/mi) 155/165bpm [1166b/mi] 3cal 4) 0.03mi - 15(9:01/mi) 166/169bpm [1497b/mi] 3cal 5) 0.03mi - 15(7:11/mi) 163/167bpm [1172b/mi] 3cal 6) 0.02mi - 15(12:00/mi) 169/170bpm [2027b/mi] 3cal 7) 0mi - 33(5:06:17/mi) 168/173bpm [51455b/mi] 6cal Add a comment
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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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The the train
1) 0.89mi - 15:29(17:22/mi) 83/95bpm [1441b/mi] 73cal 63/69rpm Add a comment
To work
1) 0.9mi - 16:19(18:12/mi) 92/111bpm [1675b/mi] 84cal 62/70rpm Add a comment
Strength - week 3 - Thu
Warm-up press 1 @20kg Press 3x 3 @25kg DB row 3x 12 @5kg DB skull crusher 3x 12 @5kg Hammer curl 3x 12 @5kg KB deadlift 3x 12 @12kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank Add a comment
|
Greasing the groove
Add a comment
Planks
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Cool down
1) 0.18mi - 2:50(16:02/mi) 121/130bpm [1941b/mi] 18cal 63/69rpm Add a comment
40mins easy plus warm-up and strides
1) 0.11mi - 1:30(14:17/mi) 99/105bpm [1414b/mi] 9cal 2) 0.11mi - 1:00(9:13/mi) 116/128bpm [1069b/mi] 10cal 3) 0.04mi - 30(12:53/mi) 123/129bpm [1585b/mi] 5cal 4) 0.11mi - 1:00(9:23/mi) 128/138bpm [1201b/mi] 10cal 5) 0.02mi - 30(20:01/mi) 132/138bpm [2642b/mi] 5cal 6) 0mi - 35(2:17:12/mi) 128/135bpm [17561b/mi] 5cal 7) 4.05mi - 40:00(9:52/mi) 147/158bpm [1451b/mi] 422cal 8) 0.01mi - 10(18:32/mi) 148/150bpm [2743b/mi] 2cal 9) 0.11mi - 45(6:55/mi) 168/175bpm [1161b/mi] 9cal 10) 0.07mi - 1:00(15:04/mi) 158/176bpm [2381b/mi] 10cal 11) 0.12mi - 45(6:30/mi) 162/173bpm [1054b/mi] 8cal 12) 0.07mi - 1:00(15:20/mi) 155/175bpm [2377b/mi] 10cal 13) 0mi - 0(0/mi) 155/175bpm [INFb/mi] 10cal Add a comment
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Planks
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Cool down
1) 0.15mi - 2:40(17:48/mi) 122/136bpm [2171b/mi] 19cal 62/73rpm Add a comment
60mins easy plus warm-up
1) 0.11mi - 1:30(13:40/mi) 96/102bpm [1312b/mi] 9cal 2) 0.11mi - 1:00(9:11/mi) 115/128bpm [1055b/mi] 10cal 3) 0.04mi - 30(12:23/mi) 122/129bpm [1511b/mi] 5cal 4) 0.11mi - 1:00(8:52/mi) 126/137bpm [1118b/mi] 10cal 5) 0.02mi - 30(22:32/mi) 131/137bpm [2952b/mi] 5cal 6) 0.01mi - 30(1:16:39/mi) 123/132bpm [9428b/mi] 4cal 7) 6.04mi - 1:00:00(9:56/mi) 147/163bpm [1460b/mi] 621cal 8) 0mi - 1(5:32/mi) 153/153bpm [847b/mi] Add a comment
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Greasing the groove
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|
Greasing the groove
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Planks
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Cool down
1) 0.22mi - 3:05(13:54/mi) 118/137bpm [1640b/mi] 19cal 61/69rpm Add a comment
40mins easy plus warm-up
1) 0.1mi - 1:30(14:20/mi) 99/119bpm [1418b/mi] 8cal 2) 0.11mi - 1:00(9:10/mi) 133/140bpm [1219b/mi] 10cal 3) 0.04mi - 30(12:04/mi) 133/137bpm [1605b/mi] 5cal 4) 0.1mi - 1:00(9:37/mi) 135/142bpm [1298b/mi] 11cal 5) 0.03mi - 30(18:35/mi) 138/141bpm [2565b/mi] 5cal 6) 0.01mi - 35(1:20:40/mi) 126/135bpm [10163b/mi] 5cal 7) 4.11mi - 40:00(9:44/mi) 145/154bpm [1412b/mi] 426cal 8) 0mi - 0(1:30/mi) 152/152bpm [229b/mi] Add a comment
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To the train
1) 0.94mi - 18:21(19:30/mi) 80/95bpm [1560b/mi] 75cal 58/75rpm Add a comment
To work
1) 0.86mi - 16:12(18:49/mi) 97/121bpm [1826b/mi] 80cal 58/67rpm Add a comment
Strength - week 4 - Tu
Warm-up squat: 1 @40kg 1 @45kg Squats 5 @50kg Pull-ups 3x 5 @green DB press 3x 12 @5kg DB row 3x 10 @5kg DB lateral raise 3x 15 @2.5kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank Add a comment
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-
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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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To the train
1) 0.92mi - 17:18(18:52/mi) 75/98bpm [1415b/mi] 75cal 60/75rpm Add a comment
To work
1) 0.98mi - 16:13(16:31/mi) 89/103bpm [1470b/mi] 87cal 65/69rpm Add a comment
|
Planks
Add a comment
Cool down
1) 0.15mi - 2:40(17:44/mi) 126/144bpm [2235b/mi] 21cal 60/72rpm Add a comment
30mins easy plus strides
1) 0.1mi - 1:30(15:14/mi) 94/102bpm [1433b/mi] 9cal 2) 0.11mi - 1:00(9:10/mi) 116/127bpm [1063b/mi] 10cal 3) 0.03mi - 30(14:51/mi) 126/133bpm [1871b/mi] 5cal 4) 0.1mi - 1:00(9:53/mi) 124/134bpm [1225b/mi] 10cal 5) 0.03mi - 30(16:49/mi) 128/137bpm [2153b/mi] 5cal 6) 0.01mi - 36(1:57:30/mi) 123/128bpm [14453b/mi] 5cal 7) 3.04mi - 30:00(9:53/mi) 144/157bpm [1422b/mi] 323cal 8) 0.01mi - 10(13:31/mi) 148/149bpm [2001b/mi] 2cal 9) 0.11mi - 45(6:49/mi) 166/172bpm [1132b/mi] 9cal 10) 0.07mi - 1:00(14:42/mi) 154/172bpm [2263b/mi] 11cal 11) 0.12mi - 45(6:26/mi) 162/173bpm [1042b/mi] 9cal 12) 0.02mi - 11(8:47/mi) 172/174bpm [1511b/mi] 2cal Add a comment
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Cool down
1) 0.2mi - 3:36(18:01/mi) 121/143bpm [2181b/mi] 24cal 57/69rpm Add a comment
40mins easy plus warm-up
1) 0.11mi - 1:30(13:37/mi) 93/98bpm [1267b/mi] 8cal 2) 0.11mi - 1:00(9:19/mi) 114/128bpm [1062b/mi] 9cal 3) 0.04mi - 30(12:48/mi) 120/128bpm [1536b/mi] 5cal 4) 0.11mi - 1:00(9:23/mi) 123/133bpm [1153b/mi] 10cal 5) 0.03mi - 30(17:02/mi) 127/135bpm [2163b/mi] 4cal 6) 0.01mi - 35(1:13:45/mi) 125/130bpm [9218b/mi] 5cal 7) 4.03mi - 40:00(9:55/mi) 149/161bpm [1478b/mi] 429cal 8) 0mi - 0(1:49/mi) 154/154bpm [281b/mi] Add a comment
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Strength - week 5 - Tu
Warm-up squat: 1 @30kg Squat: 5 @35kg 5 @42.5kg 5 @50kg Warm-up deadlift: 1@ 40kg Deadlift: 5 @45kg (55%) 5 @52.5kg (65%) 5 @60kg (75%) Pull-up 3x 5 @black Wide-grip cable row 3x 8 @12kg DB shoulder press 3x 10 @5kg DB Lateral raise 3x 12 @2.5kg 4x 10 Side plank 10 Sit-up 10 Side plank 10 Reverse Crunch 10 Bicycle Crunch 1x 30sec plank Add a comment
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Planks
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Cool down
1) 0.17mi - 2:55(17:38/mi) 125/139bpm [2203b/mi] 21cal 59/69rpm Add a comment
6x 3mins fast, 1:30 recover, 5min cool down
1) 0.38mi - 3:00(7:50/mi) 161/174bpm [1261b/mi] 35cal 2) 0.12mi - 1:30(12:44/mi) 150/174bpm [1911b/mi] 17cal 3) 0.38mi - 3:00(7:52/mi) 167/174bpm [1313b/mi] 37cal 4) 0.12mi - 1:30(12:20/mi) 154/171bpm [1901b/mi] 16cal 5) 0.39mi - 3:00(7:43/mi) 172/177bpm [1327b/mi] 38cal 6) 0.12mi - 1:30(12:18/mi) 153/174bpm [1881b/mi] 16cal 7) 0.39mi - 3:00(7:45/mi) 165/171bpm [1277b/mi] 36cal 8) 0.12mi - 1:30(12:38/mi) 151/167bpm [1908b/mi] 15cal 9) 0.39mi - 3:00(7:43/mi) 168/173bpm [1295b/mi] 37cal 10) 0.11mi - 1:30(13:15/mi) 153/171bpm [2027b/mi] 16cal 11) 0.39mi - 3:00(7:46/mi) 170/175bpm [1320b/mi] 38cal 12) 0.12mi - 1:30(12:19/mi) 156/173bpm [1921b/mi] 16cal 13) 0.5mi - 5:00(10:05/mi) 150/156bpm [1513b/mi] 52cal 14) 0.01mi - 1(3:04/mi) 155/156bpm [474b/mi] Add a comment
Session warm-up
1) 0.11mi - 1:30(14:14/mi) 94/101bpm [1338b/mi] 8cal 2) 0.93mi - 9:00(9:41/mi) 134/147bpm [1297b/mi] 93cal 3) 0.03mi - 15(8:29/mi) 152/164bpm [1290b/mi] 3cal 4) 0.03mi - 15(8:13/mi) 163/167bpm [1339b/mi] 3cal 5) 0.04mi - 15(7:05/mi) 159/165bpm [1125b/mi] 3cal 6) 0.02mi - 15(11:01/mi) 164/167bpm [1806b/mi] 3cal 7) 0.01mi - 40(1:03:04/mi) 150/156bpm [9460b/mi] 7cal Add a comment
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