|
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
|
Thu 18th Apr
Apr 18
|
5.1mi ,
53:58
Run - Pacing
1) 1km - 7:05(7:05/km) 117/127bpm [829b/km] 67cal
2) 0.5km - 3:15(6:30/km) 138/149bpm [898b/km] 36cal
3) 0.11km - 1:00(8:44/km) 150/160bpm [1310b/km] 10cal
4) 1km - 5:38(5:38/km) 164/171bpm [925b/km] 70cal
5) 0.6km - 3:26(5:43/km) 168/171bpm [960b/km] 43cal
6) 0.15km - 2:00(13:42/km) 131/169bpm [1794b/km] 13cal
7) 1km - 5:44(5:44/km) 161/173bpm [924b/km] 70cal
8) 0.6km - 3:29(5:49/km) 171/174bpm [993b/km] 44cal
9) 0.16km - 2:00(12:41/km) 137/173bpm [1737b/km] 15cal
10) 1km - 5:41(5:41/km) 162/176bpm [921b/km] 73cal
11) 0.6km - 3:27(5:45/km) 176/182bpm [1012b/km] 45cal
12) 0.16km - 2:00(12:23/km) 143/182bpm [1771b/km] 13cal
13) 1km - 7:00(7:00/km) 156/167bpm [1093b/km] 77cal
14) 0.31km - 2:12(7:08/km) 158/162bpm [1128b/km] 24cal
|
-
|
9.3mi ,
1:38:33
Run - Long Run
1) 1km - 6:28(6:28/km) 121/146bpm [782b/km] 67cal
2) 1km - 6:32(6:32/km) 158/166bpm [1033b/km] 76cal
3) 1km - 6:33(6:33/km) 159/163bpm [1041b/km] 77cal
4) 1km - 6:20(6:20/km) 159/167bpm [1008b/km] 74cal
5) 1km - 6:18(6:18/km) 163/168bpm [1028b/km] 75cal
6) 1km - 6:30(6:30/km) 165/169bpm [1072b/km] 77cal
7) 1km - 6:27(6:27/km) 165/169bpm [1065b/km] 77cal
8) 1km - 6:30(6:30/km) 164/169bpm [1067b/km] 77cal
9) 1km - 6:32(6:32/km) 164/168bpm [1072b/km] 76cal
10) 1km - 6:31(6:31/km) 166/169bpm [1082b/km] 77cal
11) 1km - 6:31(6:31/km) 164/169bpm [1069b/km] 76cal
12) 1km - 6:40(6:40/km) 165/169bpm [1101b/km] 78cal
13) 1km - 6:49(6:49/km) 168/173bpm [1145b/km] 80cal
14) 1km - 6:45(6:45/km) 167/171bpm [1127b/km] 77cal
15) 1km - 7:00(7:00/km) 167/172bpm [1170b/km] 79cal
16) 0.01km - 5(6:14/km) 168/168bpm [1046b/km] 1cal
|
5.8mi ,
1:01:53
Run - General
1) 1km - 6:41(6:41/km) 125/146bpm [835b/km] 74cal
2) 1km - 6:40(6:40/km) 147/156bpm [979b/km] 75cal
3) 1km - 6:24(6:24/km) 151/157bpm [965b/km] 73cal
4) 1km - 6:16(6:16/km) 150/158bpm [940b/km] 72cal
5) 1km - 6:30(6:30/km) 154/161bpm [1002b/km] 75cal
6) 1km - 6:47(6:47/km) 153/160bpm [1039b/km] 75cal
7) 1km - 6:54(6:54/km) 154/158bpm [1063b/km] 76cal
8) 1km - 7:00(7:00/km) 151/167bpm [1057b/km] 73cal
9) 1km - 6:52(6:52/km) 155/162bpm [1064b/km] 76cal
10) 0.27km - 1:49(6:42/km) 159/164bpm [1065b/km] 21cal
|
-
|
0mi ,
30:01
Cross - Yoga
|
4.3mi ,
49:59
Run - General
1) 1km - 7:22(7:22/km) 120/133bpm [885b/km] 76cal
2) 1km - 7:22(7:22/km) 133/151bpm [980b/km] 75cal
3) 1km - 7:05(7:05/km) 140/145bpm [992b/km] 73cal
4) 1km - 7:20(7:20/km) 135/144bpm [989b/km] 70cal
5) 1km - 6:56(6:56/km) 138/145bpm [957b/km] 71cal
6) 1km - 7:39(7:39/km) 138/155bpm [1057b/km] 78cal
7) 0.84km - 6:14(7:27/km) 131/148bpm [975b/km] 57cal
|
|
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
|
Thu 25th Apr
Apr 25
|
|
-
|
12.7mi ,
4:39:31
Run - Trail Run
1) 1km - 7:20(7:20/km) 138/160bpm [1013b/km] 75cal
2) 1km - 6:34(6:34/km) 159/167bpm [1045b/km] 77cal
3) 1km - 7:55(7:55/km) 160/167bpm [1268b/km] 89cal
4) 1km - 6:37(6:37/km) 164/172bpm [1085b/km] 75cal
5) 1km - 13:49(13:49/km) 168/178bpm [2322b/km] 161cal
6) 1km - 15:30(15:30/km) 171/180bpm [2652b/km] 186cal
7) 1km - 29:49(29:49/km) 150/176bpm [4472b/km] 207cal
8) 1km - 8:10(8:10/km) 154/179bpm [1258b/km] 64cal
9) 1km - 8:36(8:36/km) 161/170bpm [1384b/km] 84cal
10) 1km - 44:19(44:19/km) 123/172bpm [5452b/km] 181cal
11) 1km - 28:57(28:57/km) 166/175bpm [4807b/km] 335cal
12) 1km - 18:34(18:34/km) 148/173bpm [2749b/km] 115cal
13) 1km - 9:48(9:48/km) 151/165bpm [1479b/km] 63cal
14) 1km - 14:23(14:23/km) 163/180bpm [2344b/km] 140cal
15) 1km - 14:31(14:31/km) 155/186bpm [2250b/km] 100cal
16) 1km - 10:06(10:06/km) 155/172bpm [1567b/km] 74cal
17) 1km - 7:47(7:47/km) 159/168bpm [1239b/km] 74cal
18) 1km - 8:26(8:26/km) 165/170bpm [1393b/km] 89cal
19) 1km - 7:12(7:12/km) 167/175bpm [1202b/km] 79cal
20) 1km - 7:58(7:58/km) 165/175bpm [1315b/km] 81cal
21) 0.38km - 3:06(8:05/km) 161/169bpm [1303b/km] 30cal
|
-
|
-
|
3.1mi ,
34:05
Run - General
1) 1km - 6:46(6:46/km) 110/119bpm [744b/km] 71cal
2) 1km - 6:37(6:37/km) 126/153bpm [834b/km] 72cal
3) 1km - 6:32(6:32/km) 148/155bpm [967b/km] 73cal
4) 1km - 6:42(6:42/km) 153/160bpm [1025b/km] 75cal
5) 1km - 7:15(7:15/km) 151/161bpm [1094b/km] 79cal
6) 0.03km - 13(7:42/km) 154/155bpm [1186b/km] 2cal
|
3.9mi ,
46:34
Run - Hill Work
1) 1km - 6:47(6:47/km) 128/148bpm [869b/km] 77cal
2) 1km - 6:47(6:47/km) 138/147bpm [935b/km] 71cal
3) 0.18km - 1:12(6:37/km) 144/146bpm [954b/km] 13cal
4) 0km - 1(7:22/km) 144/144bpm [1061b/km]
5) 0km - 1(7:10/km) 144/144bpm [1032b/km]
6) 0.04km - 30(13:41/km) 150/155bpm [2051b/km] 5cal
7) 0.19km - 1:31(7:58/km) 128/148bpm [1021b/km] 13cal
8) 0.19km - 1:16(6:47/km) 125/136bpm [848b/km] 16cal
9) 0.03km - 30(19:33/km) 127/132bpm [2482b/km] 4cal
10) 0.17km - 1:17(7:30/km) 126/133bpm [945b/km] 10cal
11) 0.17km - 1:10(6:43/km) 123/135bpm [826b/km] 10cal
12) 0.03km - 30(18:49/km) 134/138bpm [2521b/km] 5cal
13) 0.17km - 1:23(8:14/km) 129/136bpm [1063b/km] 11cal
14) 0.14km - 55(6:35/km) 123/131bpm [809b/km] 7cal
15) 0.03km - 30(14:54/km) 116/121bpm [1729b/km] 3cal
16) 0.19km - 1:46(9:18/km) 135/153bpm [1255b/km] 12cal
17) 0.16km - 1:30(9:06/km) 145/152bpm [1320b/km] 15cal
18) 0.03km - 30(16:55/km) 128/143bpm [2166b/km] 3cal
19) 0.16km - 1:14(7:58/km) 119/126bpm [948b/km] 8cal
20) 0.17km - 1:30(8:49/km) 132/142bpm [1164b/km] 15cal
21) 0.01km - 8(26:46/km) 136/138bpm [3640b/km] 1cal
22) 0.17km - 1:21(7:55/km) 124/137bpm [982b/km] 9cal
23) 1km - 7:00(7:00/km) 141/159bpm [986b/km] 71cal
24) 0.99km - 7:14(7:19/km) 144/154bpm [1054b/km] 73cal
|
-
|
|
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
|
Thu 2nd May
May 2
|
6.2mi ,
1:04:45
Run - General
1) 1km - 6:25(6:25/km) 128/142bpm [821b/km] 63cal
2) 1km - 6:47(6:47/km) 144/160bpm [976b/km] 75cal
3) 1km - 6:14(6:14/km) 152/157bpm [948b/km] 72cal
4) 1km - 6:03(6:03/km) 157/165bpm [949b/km] 71cal
5) 1km - 6:21(6:21/km) 159/166bpm [1010b/km] 73cal
6) 1km - 6:28(6:28/km) 159/164bpm [1027b/km] 74cal
7) 1km - 6:37(6:37/km) 163/170bpm [1080b/km] 77cal
8) 1km - 6:36(6:36/km) 159/167bpm [1049b/km] 75cal
9) 1km - 6:22(6:22/km) 163/166bpm [1038b/km] 74cal
10) 1km - 6:45(6:45/km) 163/171bpm [1101b/km] 78cal
11) 0.02km - 7(6:13/km) 161/162bpm [1000b/km] 1cal
|
-
|
14.4mi ,
2:41:50
Run - Long Run
1) 1km - 7:06(7:06/km) 132/149bpm [937b/km] 74cal
2) 1km - 6:55(6:55/km) 146/155bpm [1010b/km] 75cal
3) 1km - 6:57(6:57/km) 146/152bpm [1014b/km] 73cal
4) 1km - 6:59(6:59/km) 146/153bpm [1021b/km] 73cal
5) 1km - 7:11(7:11/km) 148/156bpm [1063b/km] 72cal
6) 1km - 6:54(6:54/km) 154/159bpm [1062b/km] 76cal
7) 1km - 6:35(6:35/km) 157/164bpm [1034b/km] 74cal
8) 1km - 7:16(7:16/km) 153/161bpm [1111b/km] 77cal
9) 1km - 6:33(6:33/km) 159/162bpm [1042b/km] 75cal
10) 1km - 6:45(6:45/km) 159/166bpm [1074b/km] 76cal
11) 1km - 6:48(6:48/km) 157/164bpm [1067b/km] 74cal
12) 1km - 6:50(6:50/km) 154/164bpm [1053b/km] 75cal
13) 1km - 7:26(7:26/km) 153/159bpm [1137b/km] 75cal
14) 1km - 6:57(6:57/km) 154/158bpm [1071b/km] 72cal
15) 1km - 7:06(7:06/km) 153/162bpm [1086b/km] 73cal
16) 1km - 7:15(7:15/km) 156/164bpm [1130b/km] 74cal
17) 1km - 6:52(6:52/km) 156/161bpm [1071b/km] 70cal
18) 1km - 6:58(6:58/km) 160/169bpm [1114b/km] 76cal
19) 1km - 6:47(6:47/km) 161/164bpm [1092b/km] 73cal
20) 1km - 6:51(6:51/km) 163/166bpm [1117b/km] 76cal
21) 1km - 7:42(7:42/km) 158/167bpm [1216b/km] 77cal
22) 1km - 6:48(6:48/km) 161/169bpm [1095b/km] 75cal
23) 1km - 7:09(7:09/km) 165/170bpm [1181b/km] 79cal
24) 0.19km - 1:10(6:13/km) 168/172bpm [1044b/km] 13cal
|
-
|
5mi ,
56:28
Run - General
1) 1km - 7:00(7:00/km) 115/145bpm [805b/km] 66cal
2) 1km - 6:41(6:41/km) 144/152bpm [963b/km] 69cal
3) 1km - 6:41(6:41/km) 144/153bpm [962b/km] 71cal
4) 1km - 6:50(6:50/km) 147/152bpm [1005b/km] 73cal
5) 1km - 7:33(7:33/km) 144/152bpm [1087b/km] 76cal
6) 1km - 7:01(7:01/km) 152/159bpm [1066b/km] 75cal
7) 1km - 7:00(7:00/km) 149/155bpm [1044b/km] 73cal
8) 1km - 7:12(7:12/km) 146/156bpm [1052b/km] 72cal
9) 0.08km - 30(6:39/km) 145/146bpm [965b/km] 5cal
|
6.2mi ,
1:09:21
Run - Intervals
1) 1km - 7:01(7:01/km) 116/135bpm [813b/km] 69cal
2) 1km - 6:55(6:55/km) 133/140bpm [920b/km] 69cal
3) 0.5km - 3:27(6:53/km) 141/147bpm [971b/km] 37cal
4) 0.09km - 1:00(11:18/km) 130/145bpm [1468b/km] 7cal
5) 0.4km - 2:11(5:27/km) 134/145bpm [729b/km] 25cal
6) 0.1km - 1:00(9:42/km) 138/147bpm [1339b/km] 8cal
7) 0.4km - 2:11(5:27/km) 136/161bpm [742b/km] 26cal
8) 0.1km - 1:00(10:06/km) 143/161bpm [1445b/km] 7cal
9) 0.4km - 2:11(5:28/km) 148/168bpm [808b/km] 28cal
10) 0.09km - 1:00(10:51/km) 147/166bpm [1594b/km] 8cal
11) 0.4km - 2:13(5:33/km) 140/168bpm [777b/km] 27cal
12) 0.09km - 1:00(11:14/km) 145/166bpm [1629b/km] 7cal
13) 0.4km - 2:14(5:36/km) 143/165bpm [800b/km] 27cal
14) 0.09km - 1:00(10:58/km) 147/164bpm [1613b/km] 7cal
15) 0.09km - 1:00(11:09/km) 121/130bpm [1348b/km] 5cal
16) 0.4km - 2:14(5:35/km) 152/172bpm [848b/km] 28cal
17) 0.08km - 1:00(11:50/km) 147/172bpm [1739b/km] 7cal
18) 0.4km - 2:11(5:28/km) 151/170bpm [825b/km] 27cal
19) 0.09km - 1:00(11:14/km) 149/172bpm [1673b/km] 7cal
20) 0.4km - 2:11(5:28/km) 150/172bpm [821b/km] 27cal
21) 0.09km - 1:00(11:09/km) 151/168bpm [1684b/km] 9cal
22) 0.4km - 2:09(5:22/km) 160/174bpm [859b/km] 25cal
23) 0.08km - 1:00(12:15/km) 153/174bpm [1875b/km] 9cal
24) 0.4km - 2:12(5:29/km) 138/157bpm [757b/km] 24cal
25) 0.09km - 1:00(11:34/km) 148/159bpm [1711b/km] 9cal
26) 0.08km - 1:00(11:58/km) 123/127bpm [1473b/km] 4cal
27) 1km - 7:39(7:39/km) 148/166bpm [1132b/km] 76cal
28) 0.5km - 4:03(8:06/km) 154/165bpm [1249b/km] 40cal
29) 0.74km - 5:20(7:09/km) 154/162bpm [1101b/km] 56cal
|
-
|
|
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
|
Thu 9th May
May 9
|
|
-
|
13.3mi ,
5:38:02
Run - Trail Run
1) 1km - 7:10(7:10/km) 122/146bpm [875b/km] 69cal
2) 1km - 8:18(8:18/km) 137/148bpm [1137b/km] 79cal
3) 1km - 8:26(8:26/km) 135/159bpm [1139b/km] 73cal
4) 1km - 9:35(9:35/km) 139/164bpm [1333b/km] 84cal
5) 1km - 30:31(30:31/km) 164/183bpm [5005b/km] 343cal
6) 1km - 27:22(27:22/km) 159/181bpm [4352b/km] 244cal
7) 1km - 11:30(11:30/km) 140/166bpm [1611b/km] 65cal
8) 1km - 17:40(17:40/km) 155/180bpm [2737b/km] 145cal
9) 1km - 12:44(12:44/km) 146/184bpm [1859b/km] 80cal
10) 1km - 19:56(19:56/km) 127/159bpm [2532b/km] 107cal
11) 1km - 15:07(15:07/km) 136/166bpm [2056b/km] 77cal
12) 1km - 25:39(25:39/km) 118/137bpm [3026b/km] 91cal
13) 1km - 16:06(16:06/km) 112/136bpm [1804b/km] 61cal
14) 1km - 31:26(31:26/km) 112/139bpm [3521b/km] 117cal
15) 1km - 26:09(26:09/km) 114/139bpm [2982b/km] 112cal
16) 1km - 19:26(19:26/km) 123/158bpm [2391b/km] 102cal
17) 1km - 14:38(14:38/km) 140/169bpm [2049b/km] 111cal
18) 1km - 8:14(8:14/km) 156/170bpm [1286b/km] 82cal
19) 1km - 8:56(8:56/km) 156/174bpm [1393b/km] 87cal
20) 1km - 9:38(9:38/km) 152/169bpm [1465b/km] 87cal
21) 1km - 7:20(7:20/km) 160/174bpm [1172b/km] 77cal
22) 0.32km - 2:08(6:44/km) 166/169bpm [1118b/km] 25cal
|
11.5mi ,
5:51:26
Run - Trail Run
1) 1km - 8:21(8:21/km) 129/152bpm [1076b/km] 74cal
2) 1km - 19:00(19:00/km) 119/157bpm [2261b/km] 131cal
3) 1km - 21:58(21:58/km) 147/161bpm [3229b/km] 202cal
4) 1km - 25:18(25:18/km) 149/167bpm [3770b/km] 231cal
5) 1km - 19:25(19:25/km) 141/170bpm [2738b/km] 137cal
6) 1km - 23:16(23:16/km) 143/175bpm [3326b/km] 155cal
7) 1km - 20:00(20:00/km) 136/170bpm [2720b/km] 95cal
8) 1km - 14:49(14:49/km) 140/157bpm [2074b/km] 84cal
9) 1km - 44:11(44:11/km) 109/147bpm [4815b/km] 128cal
10) 1km - 27:26(27:26/km) 108/136bpm [2962b/km] 98cal
11) 1km - 12:16(12:16/km) 138/165bpm [1692b/km] 116cal
12) 1km - 37:42(37:42/km) 160/176bpm [6033b/km] 417cal
13) 1km - 14:42(14:42/km) 139/173bpm [2043b/km] 91cal
14) 1km - 17:41(17:41/km) 136/162bpm [2404b/km] 94cal
15) 1km - 14:16(14:16/km) 126/143bpm [1798b/km] 59cal
16) 1km - 10:06(10:06/km) 137/152bpm [1384b/km] 61cal
17) 1km - 10:32(10:32/km) 118/141bpm [1243b/km] 58cal
18) 1km - 7:10(7:10/km) 145/160bpm [1038b/km] 63cal
19) 0.49km - 3:20(6:46/km) 161/168bpm [1089b/km] 37cal
|
9.2mi ,
3:07:55
Run - Trail Run
1) 1km - 10:05(10:05/km) 138/162bpm [1391b/km] 90cal
2) 1km - 10:30(10:30/km) 147/166bpm [1543b/km] 89cal
3) 1km - 10:21(10:21/km) 147/164bpm [1522b/km] 88cal
4) 1km - 11:11(11:11/km) 143/163bpm [1599b/km] 86cal
5) 1km - 10:27(10:27/km) 149/170bpm [1557b/km] 88cal
6) 1km - 14:01(14:01/km) 142/158bpm [1990b/km] 107cal
7) 1km - 18:57(18:57/km) 133/161bpm [2519b/km] 146cal
8) 1km - 14:25(14:25/km) 148/164bpm [2133b/km] 111cal
9) 1km - 25:49(25:49/km) 129/169bpm [3330b/km] 152cal
10) 1km - 15:33(15:33/km) 111/126bpm [1726b/km] 86cal
11) 1km - 17:26(17:26/km) 114/149bpm [1988b/km] 101cal
12) 1km - 9:13(9:13/km) 140/161bpm [1291b/km] 69cal
13) 1km - 7:08(7:08/km) 153/159bpm [1091b/km] 68cal
14) 1km - 8:06(8:06/km) 149/166bpm [1207b/km] 72cal
15) 0.73km - 4:44(6:30/km) 159/171bpm [1033b/km] 50cal
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-
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-
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F45
