-
Races
111 -
Miles
7709 -
Miles
6 -
Miles
678 -
Miles
947 -
WAVA
55.90% -
5k
37:31 -
5M
48:44 -
10k
59:42 -
10M
2:04:08 -
Half
2:25:32 -
Mara
5:19:36 -
50k
8:09:45
About Me | |
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Random Q&A | See your Q&A |
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What's your favourite thing about Fetcheveryone? Revisiting a run, through the data. |
Recent Blogs | |
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My parkrun |
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Victoria parkrun, Glasgow |
Recent Training | |||
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8th May
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Intervals | 3.9mi | 1:09:43 |
8th May
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Strength | 0mi | 20:00 |
8th May
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General | 2.5mi | 53:03 |
7th May
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General | 2.5mi | 52:11 |
6th May
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General | 3.3mi | 46:48 |
Planned Races | Show more |
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Dumbarton 10k | 23rd May |
Helensburgh 10k | 30th May |
Run Mhor 84 10k | 9th Jun |
Killin 10km | 24th Aug |
Great Scottish Run Half Marathon | 6th Oct |
12 Month Benchmarks | Run | Bike |
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Mile | 10:41 | 5:15 |
5k | 35:30 | 19:36 |
5mi | 59:42 | 33:46 |
10k | 1:14:18 | 43:48 |
10mi | 2:02:50 | 2:24:16 |
Half | 2:45:27 | 4:24:28 |
Recent Pictures | |
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No pictures shared |
Recent Threads |
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This user has not joined in with any threads recently |
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 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
5km | 4 | 50:03 32.27 | 37:31 44.22 | 37:36 45.85 | 37:31
12:05/mi
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45.85 | |||||||
4.6mi | 1 | 1:01:42 41.87 | 1:01:42
13:20/mi
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41.87 | |||||||||
4.7mi | 2 | 1:02:43 41.84 | 1:07:39 39.58 | 1:02:43
13:21/mi
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41.84 | ||||||||
5mi | 3 | 48:44 55.23 | 51:50 52.42 | 1:04:19 43.06 | 48:44
9:45/mi
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55.23 | |||||||
5.3mi | 2 | 54:21 51.60 | 53:39 52.77 | 53:39
10:13/mi
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52.77 | ||||||||
8.6km | 1 | 55:54 52.57 | 55:54
10:28/mi
|
52.57 | |||||||||
9km | 1 | 1:04:36 48.63 | 1:04:36
11:33/mi
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48.63 | |||||||||
10km | 48 | 1:04:00 51.65 | 59:42 55.90 | 1:02:41 53.75 | 1:02:56 54.05 | 1:01:48 55.58 | 1:07:28 51.41 | 1:10:03 50.01 | 1:09:25 50.97 | 1:14:45 47.82 | 1:19:18 45.55 | 59:42
9:36/mi
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55.90 |
12km | 1 | 1:40:24 41.54 | 1:40:24
13:28/mi
|
41.54 | |||||||||
8.5mi | 1 | 2:12:00 37.44 | 2:12:00
15:32/mi
|
37.44 | |||||||||
16km | 1 | 2:21:33 40.00 | 2:21:33
14:14/mi
|
40.00 | |||||||||
10mi | 1 | 2:04:08 47.80 | 2:04:08
12:25/mi
|
47.80 | |||||||||
13.1mi | 30 | 2:25:32 50.36 | 2:28:06 49.98 | 2:29:33 49.99 | 2:27:38 51.15 | 2:39:09 47.93 | 3:03:04 42.10 | 2:48:27 46.23 | 2:52:40 45.58 | 2:25:32
11:07/mi
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51.15 | ||
13.9mi | 1 | 2:49:42 46.46 | 2:49:42
12:13/mi
|
46.46 | |||||||||
14mi | 1 | 3:02:05 44.52 | 3:02:05
13:00/mi
|
44.52 | |||||||||
26.2mi | 10 | 5:38:11 45.89 | 5:19:36 49.05 | 5:31:32 47.75 | 6:17:23 43.27 | 5:19:36
12:12/mi
|
49.05 | ||||||
50km | 1 | 8:09:45 40.58 | 8:09:45
15:46/mi
|
40.58 | |||||||||
33mi | 1 | 7:42:36 45.49 | 7:42:36
14:01/mi
|
45.49 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
19 Oct | The Dramathon Full Dram Confirmed | 26.2mi | ||
6 Oct | Great Scottish Run Half Marathon Confirmed | 13.1mi | ||
24 Aug | Killin 10km Confirmed | 10km | ||
9 Jun | Run Mhor 84 10k Confirmed | 10km | ||
30 May | Helensburgh 10k Confirmed | 10km | ||
23 May | Dumbarton 10k Confirmed | 10km | ||
2024 | Result | WAVA | Distance | |
5 May | Thornhill 'Round the Frews' | 1:23:55 | 43.05 | 10km |
28 Apr | Mulberry Bush Montessori Balfron 10k | 1:22:22 | 43.86 | 10km |
21 Apr | Run Mhor Hidden Glen 10K | 1:27:43 | 41.18 | 10km |
17 Mar | Callander 10k | 1:21:45 | 44.19 | 10km |
27 Jan | Buchlyvie 10K SB | 1:19:18 | 45.55 | 10km |
21 Jan | Nigel Barge Memorial 10k | 1:22:42 | 43.68 | 10km |
2023 | Result | WAVA | Distance | |
1 Oct | Great Scottish Run Half Marathon | 2:57:36 | 44.32 | 13.1mi |
24 Sep | Kippen Trail Race SB | 1:07:39 | 39.58 | 4.7mi |
11 Jun | Run Mhor 84 HM SB | 2:52:40 | 45.58 | 13.1mi |
25 May | Dumbarton 10k | 1:15:05 | 47.60 | 10km |
14 May | Shettleston 10k | 1:18:28 | 45.55 | 10km |
7 May | Thornhill 'Round the Frews' | 1:18:28 | 45.55 | 10km |
4 May | Helensburgh 10k | 1:19:07 | 45.18 | 10km |
30 Apr | Mulberry Bush Montessori Balfron 10k | 1:20:25 | 44.45 | 10km |
19 Mar | Dunbartonshire AAA 10 mile road race PB | 2:04:08 | 47.80 | 10mi |
28 Jan | Buchlyvie 10K | 1:15:26 | 47.38 | 10km |
22 Jan | Nigel Barge Memorial 10k SB | 1:14:45 | 47.82 | 10km |
2022 | Result | WAVA | Distance | |
20 Nov | Falkirk Half Marathon SB | 2:48:27 | 46.23 | 13.1mi |
8 Oct | The Doctor K Cup SB | 37:36 | 45.85 | 5km |
11 Sep | Great North Run | 3:09:21 | 41.13 | 13.1mi |
7 Aug | Mhor Marathon | 7:13:03 | 37.71 | 26.2mi |
12 Jun | Run Mhor 84 HM | 2:59:53 | 43.30 | 13.1mi |
5 Jun | Milngavie Trail Race PB | 2:12:00 | 37.44 | 8.5mi |
29 May | Edinburgh Marathon SB | 6:17:23 | 43.27 | 26.2mi |
12 May | Dumbarton 10k | 1:20:30 | 43.96 | 10km |
5 May | Helensburgh 10k | 1:19:13 | 44.67 | 10km |
1 May | Balfron 10k | 1:21:37 | 43.35 | 10km |
24 Apr | Run Mhor Hidden Glen 10K | 1:30:08 | 39.26 | 10km |
26 Mar | Buchlyvie 10K | 1:18:02 | 45.34 | 10km |
20 Mar | Alloa Half Marathon | 2:57:16 | 43.93 | 13.1mi |
23 Jan | Nigel Barge Memorial 10k SB | 1:09:25 | 50.97 | 10km |
2021 | Result | WAVA | Distance | |
24 Oct | Acorn 'The Dunky' Trail Race PB | 1:01:42 | 41.87 | 4.63mi |
26 Sep | Kippen Trail Race PB | 1:02:43 | 41.84 | 4.7mi |
12 Sep | Great North Run SB | 3:03:04 | 42.10 | 13.1mi |
4 Sep | Run The Blades 50k PB | 8:09:45 | 40.58 | 50km |
27 Aug | Bellahouston Harriers 10k SB | 1:10:03 | 50.01 | 10km |
25 Aug | Springburn Harriers Canal Canter PB | 1:04:36 | 48.63 | 9km |
2020 | Result | WAVA | Distance | |
15 Mar | Balloch to Clydebank Half Marathon SB | 2:39:09 | 47.93 | 13.1mi |
8 Mar | Milngavie Winter Trail Race SB | 1:04:19 | 43.06 | 5mi |
23 Feb | Lilliesleaf 10k | 1:31:00 | 38.12 | 10km |
25 Jan | Buchlyvie 10K SB | 1:07:28 | 51.41 | 10km |
19 Jan | Nigel Barge Memorial 10k | 1:10:33 | 49.17 | 10km |
2019 | Result | WAVA | Distance | |
2 Nov | Glen Ogle 33 Ultra PB | 7:42:36 | 45.49 | 33mi |
19 Oct | The Dramathon | 5:47:44 | 45.53 | 26.2mi |
29 Sep | Great Scottish Run Half Marathon | 2:28:27 | 50.86 | 13.1mi |
22 Sep | Scottish Half Marathon | 2:33:58 | 49.04 | 13.1mi |
4 Aug | Mhor Marathon | 6:00:21 | 43.94 | 26.2mi |
21 Jul | Northumberland Coastal Run PB | 3:02:05 | 44.52 | 14mi |
6 Jul | Harris Half Marathon | 2:40:20 | 47.09 | 13.1mi |
29 Jun | Barrathon | 2:43:32 | 46.17 | 13.1mi |
20 Jun | Sostice Trail Series: Race 3 PB | 2:21:33 | 40.00 | 16km |
16 Jun | Mens 10K Glasgow | 1:05:44 | 52.25 | 10km |
14 Jun | Black Rock '5' Race | 52:08 | 47.21 | 4.5mi |
13 Jun | Sostice Trail Series: Race 2 PB | 1:40:24 | 41.54 | 12km |
8 Jun | Isle of Skye Half Marathon | 2:46:21 | 45.39 | 13.1mi |
1 Jun | Benbecula Half Marathon SB | 2:27:38 | 51.15 | 13.1mi |
16 May | Dumbarton 10k SB | 1:01:48 | 55.58 | 10km |
12 May | Mulberry Bush Montessori Balfron 10k | 1:07:04 | 51.21 | 10km |
9 May | Helensburgh 10k | 1:03:06 | 54.43 | 10km |
28 Apr | Great Stirling Run Marathon SB | 5:31:32 | 47.75 | 26.2mi |
24 Mar | Loch Katrine Marathon | 5:48:36 | 45.42 | 26.2mi |
23 Feb | Glentress Trail 10k | 1:22:10 | 41.80 | 10km |
26 Jan | Buchlyvie 10K | 1:12:27 | 47.41 | 10km |
2 Jan | Lenzie Jog Fun Run PB | 55:54 | 52.57 | 8.6km |
2018 | Result | WAVA | Distance | |
1 Dec | Bowhill Santa Jog PB | 37:31 | 44.22 | 5km |
20 Oct | The Dramathon | 6:00:48 | 43.44 | 26.2mi |
30 Sep | Great Scottish Run Half Marathon SB | 2:29:33 | 49.99 | 13.1mi |
23 Sep | Scottish Half Marathon | 2:35:51 | 47.97 | 13.1mi |
4 Aug | Dunoon Half Marathon | 2:30:37 | 49.63 | 13.1mi |
21 Jul | Run the Blades | 2:35:21 | 48.12 | 13.1mi |
12 Jul | Charlie Kilshaw Memorial 5 mile SB | 51:50 | 52.42 | 5mi |
7 Jul | Harris Half Marathon | 2:38:58 | 47.03 | 13.1mi |
30 Jun | Barrathon | 2:44:53 | 45.34 | 13.1mi |
17 Jun | Men's 10K Glasgow SB | 1:02:56 | 54.05 | 10km |
9 Jun | Isle of Skye Half Marathon | 2:32:57 | 48.88 | 13.1mi |
2 Jun | Benbecula Half Marathon | 2:32:24 | 49.05 | 13.1mi |
26 May | Stornoway Half Marathon | 2:29:46 | 49.92 | 13.1mi |
20 May | ASICS Windermere Marathon | 6:06:46 | 42.74 | 26.2mi |
10 May | Helensburgh 10k | 1:03:23 | 53.67 | 10km |
29 Apr | Great Stirling Run Marathon PB | 5:19:36 | 49.05 | 26.2mi |
22 Apr | Balfron 10k | 1:06:09 | 51.42 | 10km |
14 Apr | Bowhill Hot Cross Bun Trailrun | 37:52 | 43.81 | 5km |
25 Mar | Balloch to Clydebank Half Marathon | 2:30:36 | 49.64 | 13.1mi |
2017 | Result | WAVA | Distance | |
5 Nov | Mens 10K (Edinburgh) | 1:09:18 | 48.62 | 10km |
1 Oct | Great Scottish Run Half Marathon | 2:33:35 | 48.19 | 13.1mi |
24 Sep | Scottish Half Marathon | 2:39:36 | 46.37 | 13.1mi |
5 Aug | Dunoon Half Marathon SB | 2:28:06 | 49.98 | 13.1mi |
13 Jul | Charlie Kilshaw 5 mile PB | 48:44 | 55.23 | 5mi |
18 Jun | Men's 10k Glasgow | 1:05:55 | 51.11 | 10km |
10 Jun | Vale of Leven 10k SB | 1:02:41 | 53.75 | 10km |
21 May | Great Stirling Run Marathon SB | 5:38:11 | 45.89 | 26.2mi |
11 May | Dumbarton 10k | 1:03:03 | 53.43 | 10km |
23 Apr | Balfron 10k (Stirling/Glasgow area) | 1:06:24 | 50.74 | 10km |
25 Mar | Coniston 14 PB | 2:49:42 | 46.46 | 13.9mi |
22 Jan | Nigel Barge Memorial 10k | 1:05:05 | 51.77 | 10km |
2 Jan | Lenzie Jog Fun Run PB | 53:39 | 52.77 | 5.25mi |
2016 | Result | WAVA | Distance | |
6 Nov | Men's 10k - Edinburgh PB | 59:42 | 55.90 | 10km |
2 Oct | Great Scottish Run Half Marathon | 2:27:56 | 49.54 | 13.1mi |
18 Sep | Scottish half marathon PB | 2:25:32 | 50.36 | 13.1mi |
19 Jun | Men's 10K Glasgow | 1:00:23 | 55.27 | 10km |
16 Jun | Kirkintilloch 10k | 1:02:12 | 53.65 | 10km |
5 Jun | Vale of Leven 10k | 1:01:23 | 54.37 | 10km |
29 May | Edinburgh Half Marathon | 2:35:02 | 47.27 | 13.1mi |
19 May | Clydebank 10k | 1:04:49 | 51.49 | 10km |
12 May | Helensburgh 10k | 1:05:45 | 50.75 | 10km |
24 Apr | Balfron 10K | 1:04:49 | 51.49 | 10km |
2 Jan | Lenzie Jog Fun Run SB | 54:21 | 51.60 | 5.25mi |
2015 | Result | WAVA | Distance | |
1 Nov | Men's 10k - Edinburgh SB | 1:04:00 | 51.65 | 10km |
10 Oct | Big Fun Run 5K Glasgow SB | 50:03 | 32.27 | 5km |
4 Oct | Great Scottish Run 10K | 1:08:38 | 48.17 | 10km |
21 Jun | Men's 10k - Glasgow | 1:06:38 | 49.61 | 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 | 19 | 2 | 27 | 57 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 115 |
2024 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 |
2024 | 51 | 20 | 43 | 50 | 17 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 181 |
2024 | 0 | 0 | 14 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 14 |
2023 | 3 | 0 | 1 | 4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
2023 | 59 | 19 | 56 | 53 | 101 | 78 | 61 | 92 | 95 | 87 | 79 | 75 | 857 |
2023 | 0 | 0 | 17 | 0 | 19 | 8 | 23 | 7 | 10 | 7 | 3 | 0 | 95 |
2022 | 19 | 3 | 19 | 2 | 9 | 9 | 20 | 19 | 2 | 1 | 0 | 0 | 103 |
2022 | 0 | 3.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3.4 |
2022 | 68 | 10 | 48 | 74 | 94 | 54 | 44 | 82 | 56 | 79 | 76 | 71 | 757 |
2022 | 0 | 0 | 9 | 13 | 0 | 0 | 19 | 0 | 3 | 9 | 3 | 0 | 56 |
2021 | 17 | 3 | 5 | 17 | 15 | 16 | 5 | 12 | 9 | 26 | 19 | 3 | 147 |
2021 | 103 | 96 | 116 | 133 | 106 | 67 | 84 | 103 | 87 | 63 | 59 | 79 | 1097 |
2021 | 0 | 0 | 0 | 0 | 3 | 8 | 9 | 0 | 3 | 6 | 0 | 4 | 33 |
2020 | 15 | 7 | 24 | 26 | 27 | 31 | 29 | 13 | 16 | 3 | 0 | 0 | 191 |
2020 | 79 | 76 | 90 | 61 | 74 | 34 | 59 | 62 | 83 | 94 | 137 | 171 | 1020 |
2020 | 0 | 0 | 6 | 2 | 31 | 7 | 12 | 0 | 0 | 0 | 0 | 0 | 59 |
2019 | 2 | 2 | 9 | 27 | 13 | 8 | 8 | 2 | 11 | 9 | 12 | 3 | 105 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.2 | 0 | 0 | 0 | 0 | 0.2 |
2019 | 75 | 24 | 134 | 127 | 50 | 82 | 65 | 126 | 113 | 94 | 68 | 42 | 1000 |
2019 | 0 | 0 | 6 | 11 | 7 | 0 | 33 | 0 | 0 | 29 | 0 | 0 | 86 |
2018 | 7 | 2 | 6 | 9 | 6 | 6 | 13 | 0 | 0 | 0 | 0 | 0 | 47 |
2018 | 61 | 51 | 93 | 153 | 87 | 61 | 67 | 93 | 71 | 79 | 75 | 114 | 1006 |
2018 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 0 | 0 | 8 |
2017 | 6 | 1 | 3 | 9 | 7 | 3 | 2 | 1 | 5 | 12 | 15 | 4 | 70 |
2017 | 82 | 31 | 58 | 75 | 71 | 50 | 67 | 42 | 26 | 70 | 57 | 106 | 736 |
2017 | 0 | 0 | 0 | 0 | 15 | 0 | 17 | 0 | 18 | 0 | 9 | 0 | 58 |
2016 | 0 | 0 | 11 | 4 | 18 | 13 | 17 | 4 | 0 | 23 | 4 | 0 | 94 |
2016 | 55 | 25 | 30 | 57 | 82 | 46 | 52 | 40 | 43 | 70 | 44 | 88 | 633 |
2016 | 0 | 0 | 0 | 7 | 14 | 21 | 43 | 0 | 7 | 8 | 9 | 8 | 117 |
2015 | 8 | 0 | 7 | 5 | 12 | 5 | 7 | 2 | 5 | 8 | 0 | 6 | 65 |
2015 | 0 | 0 | 0 | 0 | 0 | 2.7 | 0 | 0 | 0 | 0 | 0 | 0 | 2.7 |
2015 | 37 | 41 | 36 | 16 | 47 | 25 | 10 | 13 | 28 | 37 | 44 | 88 | 422 |
2015 | 0 | 0 | 0 | 0 | 10 | 40 | 43 | 37 | 6 | 8 | 4 | 4 | 152 |
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) 1km - 11:53(11:53/km) 75/98bpm [891b/km] 67cal 55/60rpm 5.05/5.71kmph
2) 1km - 12:27(12:27/km) 73/85bpm [909b/km] 62cal 56/59rpm 4.82/5.34kmph 3) 1km - 12:47(12:47/km) 62/97bpm [793b/km] 58cal 55/59rpm 4.69/5.17kmph 4) 0.31km - 4:19(13:47/km) 60/78bpm [827b/km] 5cal 51/57rpm 4.35/5.07kmph Add a comment
1) 1km - 12:19(12:19/km) 82/101bpm [1010b/km] 68cal 4.87/5.91kmph
2) 1km - 13:44(13:44/km) 74/91bpm [1017b/km] 67cal 4.37/5.44kmph 3) 1km - 13:08(13:08/km) 77/95bpm [1011b/km] 71cal 4.57/5.34kmph 4) 1km - 12:38(12:38/km) 75/88bpm [947b/km] 62cal 4.75/5.71kmph 5) 0.51km - 7:23(14:35/km) 76/87bpm [1109b/km] 32cal 4.11/4.87kmph Add a comment
1. Squat: 5 sets of 10
2. Arabesque: 5 sets of 5 each side 3. Step Down: 5 sets of 10 each side 4. Calf Raise: 5 sets of 10 5. Glute Bridge: 5 sets of 10 6. Plank 5 x 30s Add a comment
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1) 1km - 15:00(15:00/km) 79/99bpm [1186b/km] 72cal 46/56rpm 4/4.7kmph
2) 1km - 16:25(16:25/km) 75/89bpm [1231b/km] 73cal 42/56rpm 3.66/4.97kmph 3) 1km - 14:25(14:25/km) 66/81bpm [951b/km] 64cal 50/79rpm 4.16/5.07kmph 4) 0.86km - 13:01(15:04/km) 70/81bpm [1055b/km] 57cal 49/56rpm 3.98/4.5kmph Add a comment
1) 1km - 12:24(12:24/km) 98/106bpm [1214b/km] 71cal 55/60rpm 4.84/5.44kmph
2) 1km - 13:42(13:42/km) 91/103bpm [1246b/km] 71cal 51/63rpm 4.38/5.78kmph 3) 1km - 12:54(12:54/km) 96/104bpm [1239b/km] 66cal 54/59rpm 4.65/5.44kmph 4) 0.04km - 40(15:59/km) 95/98bpm [1519b/km] 2cal 44/57rpm 3.75/5.14kmph Add a comment
1. Squat: 3 sets of 10
2. Arabesque: 3 sets of 5 each side 3. Step Down: 3 sets of 10 each side 4. Calf Raise: 3 sets of 10 5. Glute Bridge: 3 sets of 10 6. Plank 3 x 30s Add a comment
|
1) 1km - 12:16(12:16/km) 82/92bpm [1005b/km] 70cal 55/61rpm 4.9/5.31kmph
2) 1km - 13:32(13:32/km) 80/115bpm [1083b/km] 68cal 51/59rpm 4.43/6.42kmph 3) 0.83km - 10:47(13:00/km) 74/88bpm [962b/km] 57cal 55/59rpm 4.62/4.97kmph Add a comment
1) 0.43km - 5:55(13:47/km) 93/106bpm [1282b/km] 28cal 4.35/6.05kmph
Add a comment
1) 1km - 8:12(8:12/km) 123/137bpm [1009b/km] 67cal 7.32/9kmph
2) 1km - 7:35(7:35/km) 125/137bpm [948b/km] 67cal 7.91/9.41kmph 3) 1km - 8:17(8:17/km) 124/135bpm [1027b/km] 73cal 7.24/8.83kmph 4) 1km - 7:50(7:50/km) 138/146bpm [1082b/km] 69cal 7.66/9.04kmph 5) 1km - 8:17(8:17/km) 141/165bpm [1169b/km] 70cal 7.24/8.94kmph 6) 0.04km - 17(7:01/km) 156/157bpm [1094b/km] 3cal 8.56/8.2kmph Add a comment
1) 0.5km - 6:39(13:10/km) 85/95bpm [1119b/km] 31cal 4.55/5.07kmph
Add a comment
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1) 1km - 12:33(12:33/km) 82/103bpm [1030b/km] 70cal 55/59rpm 4.78/6.15kmph
2) 1km - 13:32(13:32/km) 81/94bpm [1096b/km] 67cal 51/59rpm 4.44/5.48kmph 3) 1km - 13:20(13:20/km) 83/92bpm [1107b/km] 65cal 54/59rpm 4.5/4.97kmph 4) 1km - 12:54(12:54/km) 65/79bpm [839b/km] 67cal 55/59rpm 4.65/4.97kmph 5) 0.5km - 6:58(13:53/km) 69/88bpm [958b/km] 36cal 52/66rpm 4.32/4.87kmph Add a comment
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1) 1km - 11:31(11:31/km) 80/108bpm [921b/km] 72cal 5.21/5.75kmph
2) 1km - 11:53(11:53/km) 76/91bpm [903b/km] 58cal 5.05/5.64kmph 3) 1km - 11:50(11:50/km) 71/88bpm [840b/km] 62cal 5.07/7.86kmph 4) 1km - 12:18(12:18/km) 68/84bpm [836b/km] 70cal 4.88/5.48kmph 5) 1km - 12:31(12:31/km) 64/78bpm [801b/km] 72cal 4.8/5.44kmph 6) 0.03km - 27(16:15/km) 49/51bpm [796b/km] 1cal 3.69/4.1kmph Add a comment
1. Squat: 5 sets of 10
2. Arabesque: 5 sets of 5 each side 3. Step Down: 5 sets of 10 each side 4. Calf Raise: 5 sets of 10 5. Glute Bridge: 5 sets of 10 6. Plank 5 x 30s Add a comment
1) 1km - 13:01(13:01/km) 66/79bpm [859b/km] 39cal 53/78rpm 4.61/5.37kmph
2) 0.51km - 6:35(12:56/km) 72/80bpm [931b/km] 12cal 55/59rpm 4.64/5.04kmph Add a comment
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1) 1km - 9:57(9:57/km) 107/130bpm [1065b/km] 64cal 6.03/8.2kmph
2) 1km - 10:37(10:37/km) 110/140bpm [1168b/km] 69cal 5.65/8.53kmph 3) 1km - 10:01(10:01/km) 79/112bpm [792b/km] 66cal 5.99/8.43kmph 4) 1km - 10:30(10:30/km) 97/128bpm [1018b/km] 70cal 5.72/8.73kmph 5) 1km - 10:48(10:48/km) 78/95bpm [842b/km] 71cal 5.55/9.64kmph 6) 1km - 10:43(10:43/km) 72/92bpm [772b/km] 72cal 5.59/8.6kmph 7) 1km - 9:24(9:24/km) 78/103bpm [733b/km] 62cal 6.39/10.08kmph 8) 1km - 11:05(11:05/km) 63/72bpm [699b/km] 68cal 5.41/8.8kmph 9) 1km - 10:51(10:51/km) 67/85bpm [727b/km] 71cal 5.53/9.44kmph 10) 0.01km - 11(16:29/km) 70/71bpm [1154b/km] 3.64/4.5kmph Add a comment
1) 1km - 12:51(12:51/km) 104/124bpm [1336b/km] 71cal 55/59rpm 4.67/5.04kmph
2) 1km - 13:21(13:21/km) 108/124bpm [1441b/km] 73cal 53/70rpm 4.5/5.14kmph 3) 1km - 12:53(12:53/km) 102/115bpm [1314b/km] 61cal 53/59rpm 4.66/5.17kmph 4) 0.03km - 26(16:20/km) 105/107bpm [1716b/km] 1cal 39/53rpm 3.67/4.57kmph Add a comment
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1) 1km - 8:26(8:26/km) 140/153bpm [1180b/km] 73cal 7.12/8.73kmph
2) 1km - 8:44(8:44/km) 149/163bpm [1302b/km] 86cal 6.87/10.21kmph 3) 1km - 8:37(8:37/km) 157/170bpm [1354b/km] 90cal 6.96/9.57kmph 4) 1km - 9:48(9:48/km) 153/169bpm [1501b/km] 93cal 6.12/10.11kmph 5) 1km - 8:10(8:10/km) 156/169bpm [1274b/km] 82cal 7.35/9.47kmph 6) 1km - 10:19(10:19/km) 126/156bpm [1299b/km] 78cal 5.82/9.51kmph 7) 0km - 7(1:51:02/km) 126/128bpm [13990b/km] 0.54/0kmph 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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1. Squat: 5 sets of 10
2. Arabesque: 5 sets of 5 each side 3. Lunge: 5 sets of 5 each side 4. Step Down: 5 sets of 10 each side 5. Calf Raise: 5 sets of 10 6. Plank: Plank 5 x 30s 7. Glute Bridge: 5 sets of 10 Add a comment
1) 1km - 11:34(11:34/km) 94/104bpm [1088b/km] 70cal 57/63rpm 5.18/5.71kmph
2) 1km - 11:46(11:46/km) 96/104bpm [1129b/km] 66cal 57/63rpm 5.1/6.01kmph 3) 1km - 12:30(12:30/km) 95/112bpm [1188b/km] 69cal 54/61rpm 4.8/5.44kmph 4) 1km - 12:14(12:14/km) 83/100bpm [1015b/km] 61cal 56/58rpm 4.9/5.64kmph 5) 1km - 13:45(13:45/km) 76/83bpm [1045b/km] 64cal 50/58rpm 4.36/5.48kmph 6) 0.02km - 13(13:53/km) 80/80bpm [1111b/km] 52/53rpm 4.32/4.06kmph Add a comment
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1) 1km - 15:50(15:50/km) 107/135bpm [1693b/km] 73cal 46/60rpm 3.79/5.58kmph
2) 1km - 19:18(19:18/km) 101/121bpm [1948b/km] 81cal 34/57rpm 3.11/4.77kmph 3) 1km - 24:31(24:31/km) 96/133bpm [2353b/km] 90cal 25/79rpm 2.45/6.01kmph 4) 0.3km - 5:01(16:46/km) 101/108bpm [1694b/km] 20cal 38/52rpm 3.58/4.64kmph Add a comment
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1) 1km - 13:34(13:34/km) 93/106bpm [1261b/km] 64cal 49/58rpm 4.42/5.17kmph
2) 1km - 13:22(13:22/km) 99/113bpm [1322b/km] 64cal 49/71rpm 4.49/5.54kmph 3) 1km - 15:04(15:04/km) 100/114bpm [1507b/km] 67cal 45/59rpm 3.98/4.87kmph 4) 1km - 14:21(14:21/km) 95/110bpm [1364b/km] 65cal 48/74rpm 4.18/4.87kmph 5) 1km - 13:54(13:54/km) 92/110bpm [1279b/km] 61cal 51/57rpm 4.32/5.27kmph 6) 0.62km - 9:26(15:07/km) 85/132bpm [1286b/km] 41cal 43/55rpm 3.97/4.67kmph Add a comment
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1) 1km - 8:13(8:13/km) 140/154bpm [1151b/km] 74cal 7.29/8.97kmph
2) 1km - 8:21(8:21/km) 133/150bpm [1111b/km] 75cal 7.19/8.97kmph 3) 1km - 9:37(9:37/km) 123/152bpm [1183b/km] 84cal 6.24/8.13kmph 4) 1km - 8:35(8:35/km) 137/154bpm [1176b/km] 70cal 6.99/8.53kmph 5) 1km - 11:03(11:03/km) 112/146bpm [1238b/km] 91cal 5.43/8.97kmph 6) 1km - 10:57(10:57/km) 109/134bpm [1193b/km] 88cal 5.48/9.1kmph 7) 1km - 7:34(7:34/km) 127/148bpm [962b/km] 58cal 7.92/9.54kmph 8) 1km - 7:16(7:16/km) 146/156bpm [1060b/km] 59cal 8.27/9.44kmph 9) 1km - 8:19(8:19/km) 142/155bpm [1181b/km] 70cal 7.21/10.45kmph 10) 1km - 7:11(7:11/km) 161/173bpm [1156b/km] 68cal 8.35/9.71kmph 11) 0.1km - 42(7:04/km) 167/171bpm [1180b/km] 7cal 8.49/9.14kmph Add a comment
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1) 1km - 12:39(12:39/km) 98/107bpm [1239b/km] 70cal 54/59rpm 4.74/5.71kmph
2) 1km - 14:03(14:03/km) 83/108bpm [1166b/km] 74cal 50/65rpm 4.27/5.17kmph 3) 1km - 13:26(13:26/km) 87/119bpm [1169b/km] 59cal 52/56rpm 4.47/4.94kmph 4) 0.02km - 20(16:06/km) 81/84bpm [1304b/km] 1cal 52/59rpm 3.73/4.84kmph Add a comment
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1) 1km - 12:07(12:07/km) 76/90bpm [921b/km] 69cal 54/61rpm 4.95/5.54kmph
2) 1km - 12:02(12:02/km) 77/86bpm [926b/km] 62cal 56/60rpm 4.99/5.44kmph 3) 1km - 12:14(12:14/km) 76/82bpm [930b/km] 66cal 54/58rpm 4.9/5.34kmph 4) 0.02km - 23(18:06/km) 78/80bpm [1411b/km] 1cal 49/55rpm 3.32/4.7kmph Add a comment
1) 1km - 12:57(12:57/km) 77/87bpm [997b/km] 71cal 52/57rpm 4.64/15.79kmph
2) 1km - 15:03(15:03/km) 80/119bpm [1204b/km] 76cal 46/57rpm 3.99/5.27kmph 3) 1km - 13:18(13:18/km) 85/94bpm [1130b/km] 63cal 53/56rpm 4.51/5.1kmph 4) 1km - 13:20(13:20/km) 77/90bpm [1027b/km] 68cal 52/56rpm 4.5/4.87kmph 5) 0.07km - 57(14:02/km) 81/85bpm [1137b/km] 3cal 53/57rpm 4.27/4.54kmph Add a comment
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1) 1.09km - 19:57(18:15/km) 87/125bpm [1587b/km] 91cal 3.29/9.47kmph
2) 0.41km - 2:45(6:47/km) 93/100bpm [632b/km] 17cal 8.83/10.48kmph 3) 0.1km - 1:12(11:31/km) 91/99bpm [1049b/km] 7cal 5.21/9.81kmph 4) 0.3km - 1:49(6:01/km) 98/108bpm [590b/km] 9cal 9.98/11.05kmph 5) 0.1km - 1:13(12:43/km) 99/105bpm [1258b/km] 5cal 4.72/9.98kmph 6) 0.3km - 1:53(6:12/km) 108/121bpm [669b/km] 12cal 9.68/11.08kmph 7) 0.1km - 1:17(12:53/km) 113/120bpm [1457b/km] 7cal 4.65/9.77kmph 8) 0.3km - 1:53(6:14/km) 120/132bpm [748b/km] 15cal 9.63/11.02kmph 9) 0.09km - 1:16(13:23/km) 116/126bpm [1553b/km] 7cal 4.48/9.91kmph 10) 0.31km - 1:55(6:13/km) 114/123bpm [708b/km] 15cal 9.66/10.78kmph 11) 0.1km - 1:19(13:42/km) 113/122bpm [1548b/km] 6cal 4.38/9.94kmph 12) 0.31km - 1:55(6:10/km) 119/126bpm [733b/km] 14cal 9.73/10.21kmph 13) 0.1km - 1:20(13:34/km) 111/121bpm [1505b/km] 7cal 4.42/9.94kmph 14) 0.3km - 1:54(6:19/km) 127/141bpm [802b/km] 16cal 9.5/10.61kmph 15) 0.11km - 1:21(12:51/km) 118/127bpm [1517b/km] 7cal 4.67/9.81kmph 16) 0.29km - 1:51(6:24/km) 124/134bpm [793b/km] 15cal 9.38/10.04kmph 17) 0.04km - 2:44(1:15:08/km) 110/134bpm [8264b/km] 12cal 0.8/9.77kmph 18) 0.85km - 18:34(21:48/km) 92/124bpm [2005b/km] 71cal 2.75/8.97kmph Add a comment
1) 1km - 13:26(13:26/km) 78/96bpm [1048b/km] 72cal 51/56rpm 4.47/4.94kmph
2) 1km - 14:08(14:08/km) 64/87bpm [905b/km] 55cal 50/61rpm 4.24/8.87kmph 3) 1km - 13:47(13:47/km) 69/89bpm [951b/km] 23cal 51/56rpm 4.35/4.74kmph 4) 1km - 13:54(13:54/km) 61/78bpm [848b/km] 18cal 51/56rpm 4.32/4.67kmph 5) 0.03km - 46(22:38/km) 69/76bpm [1562b/km] 1cal 20/57rpm 2.65/4.7kmph 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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1) 1km - 12:52(12:52/km) 77/96bpm [991b/km] 70cal 54/61rpm 4.66/5.24kmph
2) 1km - 14:58(14:58/km) 83/113bpm [1242b/km] 56cal 30/69rpm 4.01/5kmph 3) 1km - 14:09(14:09/km) 97/152bpm [1372b/km] 82cal 46/68rpm 4.24/7.35kmph 4) 0.48km - 6:44(14:02/km) 98/114bpm [1376b/km] 29cal 52/58rpm 4.27/5.24kmph Add a comment
1) 0km - 52:00(0/km) 349cal
Add a comment
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1) 1km - 13:21(13:21/km) 99/115bpm [1321b/km] 64cal 53/59rpm 4.5/5.98kmph
2) 1km - 14:11(14:11/km) 102/111bpm [1447b/km] 63cal 50/58rpm 4.23/5.1kmph 3) 1km - 13:42(13:42/km) 101/119bpm [1384b/km] 63cal 51/57rpm 4.38/5.37kmph 4) 1km - 13:07(13:07/km) 109/123bpm [1430b/km] 69cal 51/58rpm 4.57/5.34kmph 5) 1km - 13:07(13:07/km) 110/117bpm [1442b/km] 67cal 52/56rpm 4.58/5.21kmph 6) 0.11km - 1:45(15:38/km) 104/113bpm [1626b/km] 8cal 46/57rpm 3.84/4.77kmph Add a comment
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1) 0.25km - 3:14(13:00/km) 100/106bpm [1300b/km] 15cal 51/60rpm 4.62/5.21kmph
Add a comment
1) 1km - 10:03(10:03/km) 98/105bpm [985b/km] 63cal 5.97/7.83kmph
2) 1km - 9:46(9:46/km) 101/108bpm [986b/km] 66cal 6.15/6.62kmph 3) 1km - 9:49(9:49/km) 96/106bpm [942b/km] 70cal 6.12/7.05kmph 4) 1km - 9:50(9:50/km) 91/103bpm [894b/km] 66cal 6.11/6.82kmph 5) 0.98km - 8:57(9:07/km) 108/136bpm [984b/km] 64cal 6.58/10.52kmph Add a comment
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1) 0.1km - 35:00(23:20:00/km) 283cal 0.1/0kmph
Add a comment
1) 1km - 6:59(6:59/km) 152/161bpm [1061b/km] 69cal 8.6/9.84kmph
2) 1km - 8:08(8:08/km) 153/163bpm [1244b/km] 78cal 7.38/9.24kmph 3) 1km - 7:09(7:09/km) 159/169bpm [1136b/km] 67cal 8.4/9.24kmph 4) 1km - 8:47(8:47/km) 149/169bpm [1309b/km] 82cal 6.83/9.44kmph 5) 1km - 8:32(8:32/km) 138/160bpm [1178b/km] 73cal 7.03/9.34kmph 6) 1km - 7:42(7:42/km) 153/172bpm [1177b/km] 73cal 7.8/10.01kmph 7) 1km - 8:01(8:01/km) 151/169bpm [1211b/km] 67cal 7.48/9.31kmph 8) 1km - 9:55(9:55/km) 129/154bpm [1279b/km] 82cal 6.05/9.21kmph 9) 1km - 8:19(8:19/km) 135/153bpm [1123b/km] 61cal 7.21/9.74kmph 10) 1km - 8:22(8:22/km) 129/151bpm [1079b/km] 67cal 7.17/10.28kmph 11) 0.09km - 32(6:00/km) 146/149bpm [876b/km] 5cal 10/9.94kmph Add a comment
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1) 1km - 12:21(12:21/km) 90/98bpm [1112b/km] 70cal 55/61rpm 4.86/5.48kmph
2) 1km - 12:21(12:21/km) 76/99bpm [938b/km] 63cal 57/60rpm 4.86/5.31kmph 3) 1km - 12:22(12:22/km) 57/59bpm [705b/km] 57cal 56/60rpm 4.85/5.21kmph 4) 1km - 12:36(12:36/km) 63/78bpm [794b/km] 17cal 54/58rpm 4.76/5.31kmph 5) 0.05km - 48(15:28/km) 65/84bpm [1005b/km] 1cal 38/57rpm 3.88/4.8kmph Add a comment
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1) 1km - 13:13(13:13/km) 65/88bpm [859b/km] 69cal 54/58rpm 4.54/5kmph
2) 1km - 12:59(12:59/km) 74/89bpm [961b/km] 64cal 55/58rpm 4.62/5kmph 3) 1km - 14:11(14:11/km) 61/111bpm [865b/km] 66cal 49/59rpm 4.23/5.37kmph 4) 1km - 13:08(13:08/km) 56/72bpm [736b/km] 41cal 53/58rpm 4.57/5.81kmph 5) 0.06km - 1:00(17:49/km) 55/64bpm [980b/km] 1cal 46/61rpm 3.37/4.9kmph Add a comment
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1) 1km - 10:46(10:46/km) 120/165bpm [1292b/km] 75cal 5.57/14.51kmph
2) 1km - 9:23(9:23/km) 97/121bpm [911b/km] 55cal 6.39/13kmph 3) 1km - 8:01(8:01/km) 86/105bpm [690b/km] 54cal 7.48/10.38kmph 4) 1km - 11:36(11:36/km) 78/102bpm [905b/km] 48cal 5.17/10.55kmph 5) 1km - 12:16(12:16/km) 77/95bpm [945b/km] 48cal 4.89/10.81kmph 6) 0.34km - 2:58(8:50/km) 88/95bpm [777b/km] 24cal 6.79/8.4kmph Add a comment
1. Squat: 3 sets of 10
2. Arabesque: 3 sets of 5 each side 3. Step Down: 3 sets of 10 each side 4. Calf Raise: 3 sets of 10 5. Glute Bridge: 3 sets of 10 6. Plank 3 x 30s Add a comment
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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) 1km - 12:11(12:11/km) 95/107bpm [1158b/km] 70cal 56/61rpm 4.92/5.64kmph
2) 1km - 12:55(12:55/km) 95/104bpm [1228b/km] 65cal 50/63rpm 4.64/5.98kmph 3) 1km - 12:53(12:53/km) 87/99bpm [1120b/km] 66cal 54/65rpm 4.66/5.61kmph 4) 1km - 13:16(13:16/km) 74/89bpm [981b/km] 64cal 53/59rpm 4.53/5.17kmph 5) 0.01km - 17(19:06/km) 68/71bpm [1299b/km] 1cal 51/53rpm 3.14/3.93kmph Add a comment
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1) 1km - 7:20(7:20/km) 148/164bpm [1085b/km] 66cal 8.18/10.25kmph
2) 1km - 7:37(7:37/km) 148/158bpm [1126b/km] 74cal 7.88/9.24kmph 3) 1km - 7:54(7:54/km) 152/161bpm [1201b/km] 77cal 7.6/9.21kmph 4) 1km - 7:55(7:55/km) 148/161bpm [1171b/km] 75cal 7.58/9.44kmph 5) 1km - 7:57(7:57/km) 145/157bpm [1153b/km] 73cal 7.54/9.47kmph 6) 1km - 8:17(8:17/km) 150/160bpm [1241b/km] 77cal 7.25/9.54kmph 7) 1km - 9:29(9:29/km) 133/159bpm [1261b/km] 73cal 6.33/9.21kmph 8) 1km - 8:35(8:35/km) 139/154bpm [1192b/km] 67cal 7/9.31kmph 9) 1km - 9:52(9:52/km) 126/154bpm [1243b/km] 74cal 6.08/9.81kmph 10) 1km - 8:52(8:52/km) 106/126bpm [941b/km] 67cal 6.76/9.24kmph 11) 0.03km - 13(6:24/km) 119/120bpm [762b/km] 1cal 9.37/9.14kmph Add a comment
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1) 1km - 7:22(7:22/km) 100/111bpm [736b/km] 65cal 8.15/8.7kmph
2) 1km - 8:08(8:08/km) 93/109bpm [757b/km] 63cal 7.37/9.21kmph 3) 1km - 9:17(9:17/km) 82/111bpm [761b/km] 64cal 6.46/9.04kmph 4) 1km - 9:44(9:44/km) 79/100bpm [769b/km] 67cal 6.17/7.86kmph 5) 1km - 10:15(10:15/km) 75/89bpm [769b/km] 66cal 5.85/8.1kmph 6) 0.22km - 2:02(9:06/km) 75/86bpm [682b/km] 15cal 6.6/7.49kmph Add a comment
1) 1km - 12:33(12:33/km) 104/117bpm [1305b/km] 67cal 54/59rpm 4.78/5.24kmph
2) 1km - 12:21(12:21/km) 108/119bpm [1334b/km] 62cal 56/61rpm 4.86/5.24kmph 3) 1km - 12:48(12:48/km) 110/118bpm [1408b/km] 63cal 56/59rpm 4.69/5.1kmph 4) 0.54km - 7:11(13:24/km) 108/115bpm [1447b/km] 36cal 51/71rpm 4.48/5.88kmph Add a comment
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1) 1km - 13:06(13:06/km) 79/100bpm [1036b/km] 67cal 55/59rpm 4.58/5.21kmph
2) 1km - 13:10(13:10/km) 70/77bpm [922b/km] 64cal 53/59rpm 4.55/5.17kmph 3) 1km - 12:47(12:47/km) 74/84bpm [946b/km] 63cal 55/58rpm 4.69/5.04kmph 4) 1km - 12:46(12:46/km) 69/82bpm [880b/km] 70cal 54/59rpm 4.7/5.27kmph 5) 0.03km - 22(14:23/km) 66/69bpm [950b/km] 1cal 47/59rpm 4.17/4.4kmph Add a comment
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1) 1.24km - 21:52(17:35/km) 107/149bpm [1882b/km] 121cal 3.41/11.15kmph
2) 0.44km - 3:21(7:37/km) 132/148bpm [1004b/km] 30cal 7.88/9.67kmph 3) 0.18km - 1:51(10:27/km) 119/137bpm [1243b/km] 11cal 5.74/6.15kmph 4) 0.41km - 2:31(6:06/km) 130/140bpm [793b/km] 22cal 9.84/10.65kmph 5) 0.2km - 2:18(11:43/km) 123/141bpm [1440b/km] 14cal 5.12/10.55kmph 6) 0.62km - 3:58(6:23/km) 133/142bpm [850b/km] 36cal 9.39/10.08kmph 7) 0.2km - 2:19(11:48/km) 127/144bpm [1499b/km] 16cal 5.08/9.81kmph 8) 0.42km - 2:37(6:13/km) 139/150bpm [864b/km] 25cal 9.65/10.11kmph 9) 0.19km - 2:21(12:04/km) 131/148bpm [1581b/km] 14cal 4.97/9.74kmph 10) 0.2km - 1:15(6:12/km) 127/136bpm [786b/km] 9cal 9.69/10.28kmph 11) 0.19km - 2:16(11:50/km) 115/129bpm [1361b/km] 12cal 5.07/10.01kmph 12) 0.2km - 1:14(6:05/km) 129/144bpm [784b/km] 10cal 9.87/11.42kmph 13) 0.2km - 2:15(11:27/km) 125/143bpm [1431b/km] 13cal 5.24/9.91kmph 14) 0.2km - 1:13(5:59/km) 128/143bpm [765b/km] 9cal 10.04/11.29kmph 15) 0.01km - 43(1:07:23/km) 136/143bpm [9163b/km] 6cal 0.89/10.25kmph 16) 0.4km - 3:38(9:02/km) 134/159bpm [1211b/km] 28cal 6.64/10.18kmph 17) 0.21km - 1:13(5:48/km) 134/147bpm [778b/km] 10cal 10.34/10.78kmph 18) 0.78km - 12:48(16:20/km) 104/147bpm [1699b/km] 56cal 3.67/10.68kmph Add a comment
1. Squat: 3 sets of 10
2. Arabesque: 3 sets of 5 each side 3. Step Down: 3 sets of 10 each side 4. Calf Raise: 3 sets of 10 5. Glute Bridge: 3 sets of 10 6. Plank 3 x 30s Add a comment
1) 1km - 12:48(12:48/km) 104/129bpm [1332b/km] 68cal 54/58rpm 4.69/5.1kmph
2) 1km - 13:02(13:02/km) 111/121bpm [1446b/km] 63cal 53/58rpm 4.6/5.17kmph 3) 1km - 13:28(13:28/km) 104/116bpm [1401b/km] 63cal 53/57rpm 4.45/4.97kmph 4) 1km - 13:05(13:05/km) 101/118bpm [1322b/km] 67cal 53/57rpm 4.59/5.04kmph 5) 0.04km - 39(16:15/km) 98/101bpm [1592b/km] 2cal 38/56rpm 3.69/4.57kmph Add a comment
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