STATUS Is normal eh?
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Races
140 -
Miles
11531 -
Miles
476 -
Miles
11040 -
Miles
172 -
WAVA
69.92% -
200m
32 -
400m
1:14 -
800m
2:53 -
Mile
6:02 -
5k
21:00 -
5M
36:31 -
10k
44:06 -
Half
1:36:32 -
Mara
3:56:17
About Me | |
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One's personal space is a right! - Worf, son of Mogh
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Random Q&A | See your Q&A |
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What’s the best bit of advice that you would give to new runners, bikers and swimmers? For a new runner: Slow down. You're almost certainly running too fast. Training is not racing. |
Recent Blogs | |
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So what CAN I do? | 23rd Apr |
The First Hurdle | Apr 2024 |
Enough is plenty | Mar 2024 |
And we go again...... | Mar 2024 |
Twin Peaks | Mar 2024 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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5th May
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Pool | 1.2mi | 43:43 |
4th May
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Pool | 1.1mi | 35:02 |
4th May
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Pool | 0.3mi | 8:58 |
3rd May
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General | 0.7mi | 10:31 |
3rd May
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Mobility | 0mi | 21:37 |
12 Month Benchmarks | Run | Bike |
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Mile | 7:40 | 2:24 |
5k | 26:27 | 9:41 |
5mi | 43:22 | 15:50 |
10k | 54:17 | 20:24 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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FOOTBALL |
Connections (Only Connect fans) |
Indoor Rowing |
OTDIFH |
FishEveryone: the Fetchland swimming wire |
Pro cycling thread |
Buddies (84) |
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Followers (62) |
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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
2023 | Result | WAVA | Distance | |
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12 Aug | Abbey Park parkrun SB | 24:48 | 60.35 | 5km |
24 Jun | South Woodham Ferrers parkrun | 28:31 | 52.48 | 5km |
25 Feb | Leicester Victoria parkrun | 30:54 | 48.04 | 5km |
2021 | Result | WAVA | Distance | |
11 Dec | Fetch December Mile (Cambridge) SB | 7:10 | 60.37 | 1mi |
11 Dec | Jingle 800m Crackerfest SB | 3:14 | 60.45 | 800m |
2018 | Result | WAVA | Distance | |
25 Mar | Colchester Half Marathon | 2:14:51 | 46.96 | 13.1mi |
24 Feb | Big Fetch Mile - Bedford SB | 6:29 | 64.69 | 1mi |
4 Feb | Great Bentley Half Marathon SB | 2:05:49 | 50.33 | 13.1mi |
1 Jan | Southend parkrun SB | 21:59 | 64.90 | 5km |
2017 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 23:28 | 60.80 | 5km |
23 Dec | Maldon Prom parkrun | 22:00 | 64.86 | 5km |
16 Dec | Hockley Woods parkrun | 23:06 | 61.77 | 5km |
2 Dec | The Turkeys' Escape and Evasion 800m SB | 2:53 | 65.48 | 800m |
2 Dec | Jingle Mile Ep VI: The Return of the Fetchi PB | 6:02 | 69.52 | 1mi |
2 Dec | The Hurtbox of Crackers 400m | 1:21 | 59.89 | 400m |
19 Nov | St Neots Riverside Half Marathon SB | 1:39:12 | 63.83 | 13.1mi |
11 Nov | Southend parkrun PB | 21:00 | 67.94 | 5km |
28 Oct | Braunstone parkrun | 21:42 | 65.75 | 5km |
21 Oct | Southend parkrun | 21:53 | 65.20 | 5km |
15 Oct | Leicester Half Marathon | 1:42:56 | 61.51 | 13.1mi |
1 Oct | Southend 10k PB | 44:06 | 65.71 | 10km |
2 Sep | The Big Fetch Mile - Derby - 400m SB | 1:21 | 59.89 | 400m |
2 Sep | Braunstone parkrun | 24:08 | 59.12 | 5km |
2 Sep | Big Fetch Mile - Derby | 6:11 | 67.83 | 1mi |
26 Aug | Braunstone parkrun | 22:25 | 63.65 | 5km |
19 Aug | Hockley Woods parkrun | 23:21 | 61.11 | 5km |
12 Aug | Pride 10k | 45:23 | 63.85 | 10km |
29 Jul | Hockley Woods parkrun | 23:37 | 60.42 | 5km |
22 Jul | Southend parkrun | 21:33 | 66.21 | 5km |
15 Jul | Hockley Woods parkrun | 24:04 | 59.29 | 5km |
9 Jul | Southend Half Marathon | 1:48:11 | 58.53 | 13.1mi |
1 Jul | Cambridge parkrun | 23:06 | 61.77 | 5km |
1 Jul | Big Fetch Mile - Bedford | 6:16 | 66.93 | 1mi |
12 Mar | Colchester Half Marathon | 1:43:57 | 60.40 | 13.1mi |
5 Mar | Cambridge Half Marathon | 1:45:25 | 59.56 | 13.1mi |
5 Feb | Great Bentley Half Marathon | 1:42:48 | 61.07 | 13.1mi |
1 Jan | Southend parkrun | 22:12 | 63.78 | 5km |
2016 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 24:46 | 57.17 | 5km |
10 Dec | Jingle Mile V: The Final Front Ear SB | 6:31 | 63.88 | 1mi |
10 Dec | The Turkeys' Escape and Evasion 800m SB | 3:00 | 62.39 | 800m |
26 Nov | Maldon Prom parkrun SB | 23:16 | 60.85 | 5km |
20 Nov | St Neots Riverside Half Marathon SB | 1:48:47 | 57.72 | 13.1mi |
12 Nov | Maldon Prom parkrun | 44:56 | 31.51 | 5km |
22 Oct | Hadleigh parkrun | 27:28 | 51.55 | 5km |
10 Sep | Maldon Prom parkrun | 25:34 | 55.38 | 5km |
2015 | Result | WAVA | Distance | |
21 Mar | Hockley Woods parkrun | 24:19 | 57.34 | 5km |
14 Mar | Southend parkrun SB | 21:44 | 64.16 | 5km |
14 Feb | Hockley Woods parkrun | 24:50 | 56.15 | 5km |
7 Feb | Chelmsford Central parkrun | 27:04 | 51.51 | 5km |
24 Jan | Valentines parkrun | 22:26 | 62.15 | 5km |
1 Jan | Southend parkrun | 22:59 | 60.67 | 5km |
2014 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 25:01 | 55.74 | 5km |
6 Dec | Hurtbox of Crackers 400m | 0.00 | 400m | |
6 Dec | The Broken Bauble 800m of Doom | 0.00 | 800m | |
6 Dec | Jingle Mile III: The Search for Speed SB | 6:24 | 64.07 | 1mi |
16 Nov | St Neots Riverside Half Marathon | 1:48:20 | 57.00 | 13.1mi |
16 Mar | Colchester Half Marathon SB | 1:46:53 | 57.30 | 13.1mi |
1 Jan | Southend parkrun SB | 22:39 | 61.10 | 5km |
2013 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k | 28:46 | 48.10 | 5km |
14 Dec | Hurtbox of Crackers 400m | 0.00 | 400m | |
14 Dec | Jingle Mile 2: The Christmas Wreath of Khan SB | 6:04 | 67.09 | 1mi |
17 Nov | St Neots Riverside Half Marathon SB | 1:39:21 | 61.64 | 13.1mi |
19 Oct | Southend parkrun SB | 21:18 | 64.97 | 5km |
6 Oct | Southend 10k Classic SB | 45:49 | 61.23 | 10km |
31 Aug | Regimental Sergeant Major Patrick Harper's Chosen Men 200m SB | 35 | 64.38 | 200m |
31 Aug | Obadiah Hakeswill Hurtbox 400m SB | 1:20 | 58.96 | 400m |
31 Aug | Lieutenant Colonel Richard Sharpe Memorial South Essex Mile | 6:24 | 63.59 | 1mi |
31 Aug | Miss Jane Gibbons Desertion Dash 100 metres Race | 15 | 69.80 | 100m |
10 Aug | Southend parkrun No 45 | 22:03 | 62.76 | 5km |
13 Jul | Southend parkrun No 41 | 22:39 | 61.10 | 5km |
29 Jun | Southend parkrun | 23:24 | 59.14 | 5km |
14 Apr | Brighton Marathon SB | 4:18:20 | 49.70 | 26.2mi |
6 Apr | Colchester Parkrun 5km | 0.00 | 5km | |
16 Mar | Southend parkrun | 22:48 | 60.24 | 5km |
1 Jan | Southend parkrun | 21:57 | 62.57 | 5km |
2012 | Result | WAVA | Distance | |
22 Dec | Braunstone Parkrun Leicester | 21:43 | 63.24 | 5km |
15 Dec | Southend parkrun | 22:22 | 61.41 | 5km |
1 Dec | Neller's Trophy 200m Delusion PB | 32 | 69.92 | 200m |
1 Dec | The Mince Pie Purgatorial 800m PB | 2:53 | 62.61 | 800m |
1 Dec | The Jingle Mile SB | 6:04 | 66.59 | 1mi |
1 Dec | The Hurtbox of Crackers 400m PB | 1:14 | 63.29 | 400m |
1 Dec | The Tinsel Insole Insanity 100m | 14 | 74.27 | 100m |
18 Nov | St Neots Riverside Half Marathon | 2:59:00 | 33.93 | 13.1mi |
17 Nov | Southend parkrun | 25:37 | 53.62 | 5km |
10 Nov | Southend parkrun | 26:00 | 52.83 | 5km |
13 Oct | Southend parkrun SB | 21:19 | 64.43 | 5km |
7 Oct | Royal Parks Half Marathon SB | 1:39:13 | 61.22 | 13.1mi |
15 Sep | London Pride Run 10k SB | 44:52 | 62.03 | 10km |
8 Sep | Summery Execution Insanity 100m | 15 | 69.32 | 100m |
8 Sep | Summer Hurtbox 400m | 1:16 | 61.63 | 400m |
8 Sep | Busway Purgatory Marathon Talk Magic Mile Time Trial | 6:09 | 65.69 | 1mi |
28 Jul | Valentines Parkrun | 21:40 | 63.39 | 5km |
15 Jul | TGT Brentwood 10k (postponed) | 0.00 | 10km | |
30 Jun | Valentines Parkrun | 22:20 | 61.50 | 5km |
10 Jun | Southend Half Marathon | 1:42:19 | 59.36 | 13.1mi |
13 May | Colchester 10km | 47:05 | 59.11 | 10km |
2011 | Result | WAVA | Distance | |
26 Dec | Crown to Crown 5k Race SB | 37:43 | 36.14 | 5km |
20 Nov | St Neots Riverside Half Marathon | 1:43:27 | 58.24 | 13.1mi |
9 Oct | Royal Parks Half Marathon | 1:40:02 | 60.23 | 13.1mi |
2 Oct | Southend Classic 10k | 46:32 | 59.34 | 10km |
20 Aug | London Pride Run 10k SB | 45:02 | 61.31 | 10km |
29 Jul | Worstead Festival 5 PB | 36:31 | 60.62 | 5mi |
17 Jul | TGT Brentwood 10k | 45:53 | 60.18 | 10km |
16 Jul | East Angular Book of Common Hurtbox 400m SB | 1:20 | 58.13 | 400m |
16 Jul | East Angular King James Mile SB | 6:09 | 65.21 | 1mi |
16 Jul | Apocrypha and Satanic Verses Purgatorial 800m SB | 2:59 | 59.96 | 800m |
26 Jun | Horndon-on-the-hill 10k | 0.00 | 10km | |
12 Jun | Southend Half Marathon PB | 1:36:32 | 62.41 | 13.1mi |
8 May | Halstead & Essex Marathon PB | 3:56:17 | 53.46 | 26.2mi |
19 Feb | Braunstone Parkrun Leicester | 21:02 | 64.34 | 5km |
6 Feb | Great Bentley Half Marathon | 2:02:32 | 48.80 | 13.1mi |
23 Jan | Benfleet 15 PB | 2:08:30 | 53.75 | 15mi |
2010 | Result | WAVA | Distance | |
10 Oct | Leicester Half Marathon SB | 1:41:25 | 58.96 | 13.1mi |
3 Oct | Southend Classic 10K SB | 45:43 | 59.93 | 10km |
12 Sep | Canvey Island Rotary 10k | 46:27 | 58.98 | 10km |
1 Sep | Crown to Crown 5K SB | 22:55 | 59.05 | 5km |
11 Aug | Crown to Crown 5K | 23:00 | 58.83 | 5km |
21 Jul | Skylarks 3k PB | 13:40 | 57.78 | 3km |
18 Jul | TGT Brentwood 10K | 47:31 | 57.66 | 10km |
14 Jul | Crown to Crown 5K | 27:30 | 49.21 | 5km |
13 Jun | Southend Half Marathon | 1:43:43 | 57.65 | 13.1mi |
9 Jun | Crown to Crown 5K | 27:51 | 48.59 | 5km |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds 100m | 14 | 73.26 | 100m |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds 800m SB | 3:04 | 57.81 | 800m |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds 400m SB | 1:18 | 59.21 | 400m |
5 Jun | Fetch Everyone West Essex/East London Hard B*st*rds Mile SB | 6:17 | 63.36 | 1mi |
12 May | Crown to Crown 5k | 24:00 | 56.38 | 5km |
9 May | Bluebell 5 SB | 41:51 | 52.49 | 5mi |
11 Apr | Paddock Wood Half Marathon | 1:47:32 | 55.23 | 13.1mi |
14 Mar | Kilomathon - England PB | 2:22:37 | 52.51 | 26.2km |
8 Feb | The Fetch Fez: Hats for Haiti | 0.00 | 3mi | |
7 Feb | Great Bentley Half Marathon | 1:49:07 | 54.43 | 13.1mi |
24 Jan | Benfleet 15 SB | 2:22:52 | 48.02 | 15mi |
2009 | Result | WAVA | Distance | |
12 Dec | Cambridge and All Angles Mile SB | 6:25 | 61.60 | 1mi |
12 Dec | 400m Adventide Hurtbox SB | 1:20 | 57.30 | 400m |
1 Dec | Festive Fetch Five | 29:40 | 43.66 | 3mi |
11 Oct | Royal Parks Half Marathon SB | 1:55:22 | 51.48 | 13.1mi |
4 Oct | Southend Classic 10k SB | 49:53 | 54.53 | 10km |
19 Sep | Fetch Sarfend 400m PB | 1:20 | 57.30 | 0.4km |
19 Sep | Fetch Sarfend 100m | 15 | 67.88 | 0.1km |
19 Sep | Fetch Sarfend Mile | 6:43 | 58.85 | 1mi |
22 Aug | Big Fun Run Leicester SB | 23:21 | 57.53 | 5km |
15 Aug | London Pride Run 10k | 52:20 | 51.98 | 10km |
19 Jul | TGT Brentwood 10K | 54:34 | 49.85 | 10km |
28 Jun | Horndon Feast & Fayre 10K | 58:09 | 46.78 | 10km |
14 Jun | sherunsheruns Bluewater 10K | 1:01:26 | 44.28 | 10km |
28 Mar | tommys baby shorne 5k | 26:41 | 49.98 | 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 |
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2024 | 1 | 3 | 6 | 3 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 14 |
2024 | 10.2 | 15.1 | 16.1 | 20.7 | 2.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 64.7 |
2024 | 0 | 1 | 10 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 |
2024 | 69 | 111 | 98 | 124 | 12 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 414 |
2023 | 5 | 7 | 2 | 4 | 6 | 2 | 1 | 8 | 10 | 1 | 5 | 8 | 59 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5.9 | 5.9 |
2023 | 19 | 20 | 4 | 0 | 12 | 28 | 30 | 39 | 42 | 44 | 47 | 31 | 314 |
2023 | 83 | 73 | 10 | 43 | 190 | 212 | 168 | 74 | 33 | 34 | 46 | 40 | 1006 |
2022 | 0 | 0 | 6 | 7 | 6 | 0 | 3 | 1 | 0 | 3 | 3 | 2 | 30 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 1.2 | 1 | 0 | 0 | 0 | 0 | 2.2 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 | 7 | 4 | 19 |
2022 | 50 | 20 | 108 | 229 | 219 | 95 | 80 | 116 | 98 | 26 | 9 | 29 | 1079 |
2021 | 0 | 9 | 5 | 2 | 2 | 0 | 0 | 1 | 3 | 1 | 0 | 0 | 23 |
2021 | 10 | 9 | 10 | 17 | 25 | 20 | 8 | 27 | 27 | 30 | 35 | 18 | 237 |
2021 | 37 | 0 | 0 | 43 | 0 | 17 | 0 | 0 | 0 | 0 | 0 | 0 | 97 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 4 | 0 | 1 | 5 | 1 | 11 |
2020 | 0 | 0 | 0 | 0 | 9 | 26 | 29 | 32 | 18 | 22 | 27 | 9 | 173 |
2020 | 40 | 0 | 0 | 58 | 247 | 201 | 120 | 196 | 96 | 0 | 39 | 41 | 1038 |
2019 | 1 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 2 | 2 | 3 | 0 | 10 |
2019 | 4 | 7 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 31 | 27 | 73 |
2019 | 0 | 0 | 0 | 16 | 25 | 20 | 25 | 81 | 25 | 0 | 0 | 0 | 193 |
2018 | 0 | 0 | 0 | 0 | 3 | 3 | 0 | 0 | 3 | 1 | 4 | 6 | 19 |
2018 | 2.1 | 4.1 | 2.6 | 13.7 | 10.5 | 5.4 | 0 | 12.6 | 1.5 | 0 | 0 | 0 | 52.5 |
2018 | 26 | 99 | 43 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 1 | 2 | 174 |
2018 | 0 | 51 | 78 | 0 | 16 | 11 | 23 | 75 | 36 | 0 | 19 | 10 | 318 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 2 |
2017 | 1.3 | 3.4 | 6.9 | 2.5 | 0.6 | 7.1 | 7.1 | 3.8 | 5.7 | 6.3 | 5.4 | 3.4 | 53.6 |
2017 | 118 | 59 | 119 | 89 | 60 | 143 | 133 | 160 | 154 | 150 | 111 | 108 | 1405 |
2017 | 171 | 47 | 160 | 71 | 38 | 177 | 25 | 20 | 0 | 0 | 0 | 0 | 709 |
2016 | 31 | 14 | 32 | 63 | 47 | 55 | 6 | 22 | 97 | 136 | 86 | 135 | 724 |
2016 | 311 | 305 | 304 | 243 | 300 | 497 | 459 | 247 | 256 | 179 | 26 | 133 | 3261 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 1 | 0 | 2 |
2015 | 136 | 101 | 110 | 14 | 0 | 38 | 76 | 111 | 142 | 122 | 1 | 5 | 856 |
2015 | 11 | 71 | 0 | 0 | 0 | 3 | 43 | 83 | 142 | 111 | 310 | 234 | 1006 |
2014 | 8.2 | 0 | 4.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12.6 |
2014 | 157 | 51 | 130 | 5 | 17 | 75 | 92 | 137 | 130 | 144 | 70 | 108 | 1116 |
2014 | 0 | 0 | 10 | 0 | 7 | 156 | 212 | 249 | 70 | 0 | 0 | 0 | 705 |
2013 | 6.6 | 1.5 | 8 | 2.2 | 0 | 6.6 | 8.9 | 12.6 | 9.1 | 5.3 | 0 | 3.6 | 64.4 |
2013 | 154 | 55 | 220 | 69 | 0 | 87 | 112 | 136 | 134 | 151 | 130 | 106 | 1354 |
2013 | 26 | 0 | 11 | 0 | 0 | 98 | 132 | 172 | 108 | 12 | 15 | 0 | 575 |
2012 | 0 | 1 | 0 | 5.2 | 8.8 | 6.4 | 5.4 | 10.1 | 7.7 | 7.7 | 5.4 | 3.7 | 61.3 |
2012 | 170 | 150 | 39 | 97 | 125 | 111 | 146 | 120 | 135 | 91 | 153 | 183 | 1522 |
2012 | 0 | 0 | 0 | 26 | 72 | 75 | 77 | 86 | 94 | 17 | 59 | 46 | 553 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0.6 |
2011 | 160 | 151 | 176 | 132 | 101 | 122 | 134 | 128 | 136 | 92 | 158 | 150 | 1642 |
2010 | 6.3 | 10.6 | 12.4 | 6.5 | 10.6 | 4.9 | 6.8 | 4 | 0 | 0 | 0 | 0 | 62 |
2010 | 95 | 86 | 84 | 118 | 120 | 100 | 89 | 120 | 109 | 118 | 139 | 77 | 1256 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 42 | 0 | 0 | 0 | 0 | 0 | 42 |
2009 | 0 | 0 | 0 | 0 | 7.3 | 13.9 | 13.2 | 9.4 | 14.4 | 9.4 | 17 | 11.4 | 96 |
2009 | 22 | 34 | 51 | 56 | 40 | 43 | 63 | 68 | 91 | 30 | 70 | 82 | 651 |
2009 | 0 | 0 | 24 | 0 | 0 | 0 | 20 | 0 | 0 | 0 | 0 | 0 | 45 |
Tue 9th Apr
Apr 9
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Wed 10th Apr
Apr 10
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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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Easy warm down
1) 0.63km - 2:58(4:45/km) 35cal Add a comment
UT2: 30 minutes @ r20
1) 6.97km - 30:00(4:18/km) 426cal Add a comment
600-600-400-300-200-100
1) 0.6km - 11:55(19:52/km) 144cal 27/rpm 3.02/3.5kmph 2) 0km - 22(0/km) 3) 0.5km - 9:43(19:27/km) 120cal 28/rpm 3.09/3.64kmph 4) 0km - 30(0/km) 5) 0.4km - 7:50(19:36/km) 96cal 29/rpm 3.06/3.33kmph 6) 0km - 21(0/km) 7) 0.3km - 5:57(19:51/km) 72cal 29/rpm 3.02/3.54kmph 8) 0km - 30(0/km) 9) 0.2km - 3:52(19:20/km) 48cal 30/rpm 3.1/3.35kmph 10) 0km - 21(0/km) 11) 0.1km - 1:54(19:02/km) 24cal 29/rpm 3.15/3.34kmph Add a comment
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1) 0km - 10:01(0/km) 126/135bpm [INFb/km] 120cal
Add a comment
First try at weights again after hurting my back a couple of weeks back. Dropped the weights a lot, changed the rep scheme to 3 x 8 (instead of my normal 5 x 5) for the barbell work.
3 x 8 back squats 25kg 3 x 8 cleans 25kg 3 x 8 strict overhead press 20kg 5 x 5 pull ups 4 x 8 press ups 1) 0km - 34(0/km) 97/106bpm [INFb/km] 3cal 61/61rpm 2) 0km - 1:01(0/km) 103/111bpm [INFb/km] 8cal 61/61rpm 3) 0km - 35(0/km) 94/106bpm [INFb/km] 3cal 61/63rpm 4) 0km - 1:03(0/km) 102/111bpm [INFb/km] 8cal 61/61rpm 5) 0km - 36(0/km) 97/107bpm [INFb/km] 3cal 61/61rpm 6) 0km - 1:01(0/km) 108/114bpm [INFb/km] 8cal 61/61rpm 7) 0km - 35(0/km) 107/120bpm [INFb/km] 4cal 60/61rpm 8) 0km - 1:02(0/km) 116/128bpm [INFb/km] 10cal 65/69rpm 9) 0km - 36(0/km) 110/124bpm [INFb/km] 4cal 61/61rpm 10) 0km - 1:02(0/km) 116/127bpm [INFb/km] 10cal 61/61rpm 11) 0km - 37(0/km) 108/125bpm [INFb/km] 4cal 61/61rpm 12) 0km - 1:10(0/km) 118/130bpm [INFb/km] 11cal 61/61rpm 13) 0km - 26(0/km) 107/117bpm [INFb/km] 3cal 53/61rpm 14) 0km - 1:00(0/km) 103/115bpm [INFb/km] 6cal 53/61rpm 15) 0km - 27(0/km) 102/111bpm [INFb/km] 3cal 61/61rpm 16) 0km - 1:01(0/km) 101/111bpm [INFb/km] 6cal 59/59rpm 17) 0km - 27(0/km) 103/112bpm [INFb/km] 2cal 61/61rpm 18) 0km - 2:41(0/km) 98/112bpm [INFb/km] 15cal 60/63rpm 19) 0km - 14(0/km) 96/104bpm [INFb/km] 1cal 60/60rpm 20) 0km - 1:18(0/km) 98/112bpm [INFb/km] 7cal 62/62rpm 21) 0km - 13(0/km) 95/103bpm [INFb/km] 1cal 61/61rpm 22) 0km - 1:08(0/km) 97/111bpm [INFb/km] 6cal 61/61rpm 23) 0km - 14(0/km) 93/104bpm [INFb/km] 1cal 61/61rpm 24) 0km - 1:17(0/km) 98/109bpm [INFb/km] 6cal 61/62rpm 25) 0km - 16(0/km) 93/102bpm [INFb/km] 1cal 61/61rpm 26) 0km - 1:28(0/km) 97/112bpm [INFb/km] 7cal 61/61rpm 27) 0km - 14(0/km) 93/103bpm [INFb/km] 61/61rpm 28) 0km - 1:01(0/km) 104/112bpm [INFb/km] 6cal 61/61rpm 29) 0km - 22(0/km) 103/109bpm [INFb/km] 2cal 61/61rpm 30) 0km - 1:02(0/km) 104/112bpm [INFb/km] 6cal 61/61rpm 31) 0km - 21(0/km) 98/105bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:01(0/km) 106/110bpm [INFb/km] 6cal 61/61rpm 33) 0km - 24(0/km) 99/105bpm [INFb/km] 1cal 61/61rpm 34) 0km - 1:02(0/km) 101/109bpm [INFb/km] 5cal 61/61rpm 35) 0km - 23(0/km) 99/106bpm [INFb/km] 1cal 61/61rpm 10th Apr 2024, 6:40pm
GregP wrote: rrrrraaaaarrrrgh. I struggled when I tried 5x5. Psychological, not physical I think.10th Apr 2024, 8:30pm
Nellers wrote: I don't like weights but I had got into enough of a habit with 5x5 that it was regular and I was seeing progress. Listened to a podcast today about weight training specifically for Indoor Rowing and I'm wondering about changing things. I probably need to do a bit more research. Add a comment
1) 0km - 5:01(0/km) 109/130bpm [INFb/km] 44cal
Add a comment
UT1: 3 x 15 min @ r22/ 2 min rest (plus wu & wd)
1) 2.01km - 9:00(4:28/km) 120cal 2) 0.06km - 1:00(17:14/km) 5cal 3) 3.56km - 15:00(4:13/km) 223cal 4) 0.23km - 2:00(8:49/km) 12cal 5) 3.55km - 15:00(4:14/km) 222cal 6) 0.23km - 2:00(8:46/km) 12cal 7) 3.56km - 15:00(4:13/km) 224cal 8) 0.13km - 1:00(7:45/km) 7cal 9) 1.08km - 5:00(4:38/km) 62cal Add a comment
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AT: 3 x 6 min @ r26/ 3 min rest (+ wu & wd)
1) 2.27km - 10:00(4:24/km) 137cal 2) 0km - 0(NAN:00:00/km) 3) 0.13km - 1:00(7:42/km) 7cal 4) 0km - 0(NAN:00:00/km) 5) 1.54km - 6:00(3:54/km) 105cal 6) 0km - 0(0/km) 7) 0.52km - 3:00(5:50/km) 26cal 8) 0km - 0(0/km) 9) 1.53km - 6:00(3:55/km) 104cal 10) 0km - 0(0/km) 11) 0.39km - 3:00(7:40/km) 20cal 12) 0km - 0(NAN:00:00/km) 13) 1.53km - 6:00(3:55/km) 105cal 14) 0km - 0(0/km) 15) 0.05km - 1:00(18:52/km) 5cal 16) 0km - 0(0/km) 17) 2.17km - 10:00(4:37/km) 126cal Add a comment
1) 0km - 18:33(0/km) 83/117bpm [INFb/km] 79cal 60/60rpm
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6/5/4/3
1) 0.6km - 11:41(19:28/km) 144cal 28/rpm 3.08/3.43kmph 2) 0km - 1:15(0/km) 3) 0.5km - 9:22(18:44/km) 120cal 29/rpm 3.2/3.75kmph 4) 0km - 1:05(0/km) 5) 0.4km - 7:38(19:04/km) 96cal 29/rpm 3.15/3.36kmph 6) 0km - 1:55(0/km) 7) 0.3km - 5:54(19:41/km) 72cal 29/rpm 3.05/3.35kmph Add a comment
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1) 0km - 10:01(0/km) 137/144bpm [INFb/km] 133cal
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3 x 8:
deadlift @ 45kg bench press @ 35kg back squat @ 25kg cleans @ 25kg 5 x 5 pull ups 1) 0km - 26(0/km) 106/115bpm [INFb/km] 3cal 61/61rpm 2) 0km - 1:00(0/km) 122/127bpm [INFb/km] 11cal 61/61rpm 3) 0km - 23(0/km) 114/121bpm [INFb/km] 3cal 61/62rpm 4) 0km - 59(0/km) 126/130bpm [INFb/km] 11cal 60/61rpm 5) 0km - 25(0/km) 115/121bpm [INFb/km] 3cal 60/61rpm 6) 0km - 59(0/km) 125/134bpm [INFb/km] 11cal 61/61rpm 7) 0km - 1:06(0/km) 122/127bpm [INFb/km] 11cal 61/61rpm 8) 0km - 59(0/km) 116/120bpm [INFb/km] 9cal 61/61rpm 9) 0km - 20(0/km) 110/112bpm [INFb/km] 2cal 61/61rpm 10) 0km - 1:00(0/km) 114/117bpm [INFb/km] 9cal 61/62rpm 11) 0km - 22(0/km) 113/114bpm [INFb/km] 3cal 61/61rpm 12) 0km - 59(0/km) 116/121bpm [INFb/km] 9cal 58/63rpm 13) 0km - 1:15(0/km) 121/127bpm [INFb/km] 12cal 61/61rpm 14) 0km - 1:00(0/km) 125/131bpm [INFb/km] 10cal 61/61rpm 15) 0km - 29(0/km) 117/122bpm [INFb/km] 4cal 56/61rpm 16) 0km - 59(0/km) 125/132bpm [INFb/km] 10cal 61/61rpm 17) 0km - 35(0/km) 121/128bpm [INFb/km] 5cal 61/61rpm 18) 0km - 59(0/km) 132/135bpm [INFb/km] 12cal 61/61rpm 19) 0km - 31(0/km) 131/137bpm [INFb/km] 6cal 57/62rpm 20) 0km - 59(0/km) 135/141bpm [INFb/km] 12cal 51/61rpm 21) 0km - 29(0/km) 127/137bpm [INFb/km] 5cal 58/61rpm 22) 0km - 1:00(0/km) 136/142bpm [INFb/km] 12cal 61/61rpm 23) 0km - 32(0/km) 127/139bpm [INFb/km] 5cal 55/61rpm 24) 0km - 59(0/km) 135/143bpm [INFb/km] 12cal 61/61rpm 25) 0km - 12(0/km) 125/130bpm [INFb/km] 1cal 61/61rpm 26) 0km - 59(0/km) 124/133bpm [INFb/km] 10cal 61/61rpm 27) 0km - 13(0/km) 120/125bpm [INFb/km] 1cal 61/61rpm 28) 0km - 59(0/km) 124/131bpm [INFb/km] 9cal 61/62rpm 29) 0km - 12(0/km) 117/122bpm [INFb/km] 1cal 61/61rpm 30) 0km - 1:00(0/km) 124/130bpm [INFb/km] 9cal 60/61rpm 31) 0km - 15(0/km) 116/121bpm [INFb/km] 1cal 61/61rpm 32) 0km - 1:00(0/km) 123/129bpm [INFb/km] 9cal 61/61rpm 33) 0km - 17(0/km) 117/124bpm [INFb/km] 1cal 61/62rpm 34) 0km - 0(0/km) 125/125bpm [INFb/km] 61/61rpm Add a comment
1) 1km - 5:57(5:57/km) 137/144bpm [815b/km] 79cal 10.08/11.59kmph
2) 0.76km - 4:34(6:00/km) 140/145bpm [840b/km] 62cal 10/10.61kmph
1) 0km - 15:52(0/km) 120/132bpm [INFb/km] 161cal 68/122rpm
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1) 0km - 5:01(0/km) 116/129bpm [INFb/km] 51cal
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1) 0km - 45:01(0/km) 134/143bpm [INFb/km] 556cal
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1) 1km - 9:25(9:24/km) 99/107bpm [930b/km] 67cal 60/64rpm 6.38/7.22kmph
2) 0.09km - 52(9:23/km) 103/103bpm [966b/km] 6cal 58/61rpm 6.4/6.62kmph Add a comment
UT2: 3 x 18 minutes @ r20/ 1 min rest
1) 4.12km - 18:00(4:22/km) 251cal 2) 0.04km - 1:00(24:13/km) 5cal 3) 4.17km - 18:00(4:19/km) 256cal 4) 0.06km - 1:00(16:20/km) 5cal 5) 4.2km - 18:00(4:17/km) 260cal 6) 0.14km - 1:00(7:17/km) 7cal Add a comment
1) 0km - 9:43(0/km) 74/108bpm [INFb/km] 30cal 60/60rpm
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Ascending pyramid but had to cut the warm down short as the pool was booked for an event.
1) 0.3km - 5:53(19:38/km) 72cal 27/rpm 3.06/3.32kmph 2) 0km - 53(0/km) 3) 0.4km - 7:35(18:57/km) 96cal 28/rpm 3.17/3.65kmph 4) 0km - 41(0/km) 5) 0.3km - 5:38(18:48/km) 72cal 29/rpm 3.19/3.72kmph 6) 0km - 31(0/km) 7) 0.3km - 5:38(18:47/km) 72cal 29/rpm 3.19/3.38kmph 8) 0km - 56(0/km) 9) 0.2km - 3:37(18:06/km) 48cal 30/rpm 3.32/3.71kmph 10) 0km - 21(0/km) 11) 0.2km - 3:39(18:16/km) 48cal 30/rpm 3.28/3.57kmph 12) 0km - 21(0/km) 13) 0.2km - 3:47(18:54/km) 48cal 30/rpm 3.18/3.41kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:45(17:31/km) 24cal 31/rpm 3.42/3.8kmph 16) 0km - 11(0/km) 17) 0.1km - 1:51(18:25/km) 24cal 30/rpm 3.26/3.49kmph 18) 0km - 10(0/km) 19) 0.1km - 1:51(18:31/km) 24cal 30/rpm 3.24/3.58kmph 20) 0km - 11(0/km) 21) 0.1km - 1:48(17:57/km) 24cal 31/rpm 3.34/3.9kmph 22) 0km - 1:00(0/km) 23) 0.15km - 3:12(21:19/km) 36cal 28/rpm 2.82/3.02kmph Add a comment
1) 0km - 12:45(0/km) 64/100bpm [INFb/km] 29cal 60/60rpm
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3 x 8
Deadlift 45 Bench press 35 Back squat 25 Strict OHP 20 Pull ups 5 x 6 1) 0km - 28(0/km) 103/114bpm [INFb/km] 2cal 60/60rpm 2) 0km - 59(0/km) 112/116bpm [INFb/km] 9cal 61/62rpm 3) 0km - 1:14(0/km) 111/118bpm [INFb/km] 11cal 61/61rpm 4) 0km - 12(0/km) 106/108bpm [INFb/km] 1cal 61/61rpm 5) 0km - 31(0/km) 104/113bpm [INFb/km] 3cal 60/60rpm 6) 0km - 59(0/km) 115/123bpm [INFb/km] 9cal 60/61rpm 7) 0km - 50(0/km) 113/118bpm [INFb/km] 7cal 58/61rpm 8) 0km - 2(0/km) 114/114bpm [INFb/km] 44/44rpm 9) 0km - 44(0/km) 104/111bpm [INFb/km] 5cal 57/61rpm 10) 0km - 3(0/km) 104/105bpm [INFb/km] 57/61rpm 11) 0km - 26(0/km) 102/105bpm [INFb/km] 3cal 61/61rpm 12) 0km - 59(0/km) 98/103bpm [INFb/km] 6cal 61/63rpm 13) 0km - 2:36(0/km) 109/119bpm [INFb/km] 20cal 57/63rpm 14) 0km - 59(0/km) 115/124bpm [INFb/km] 9cal 61/61rpm 15) 0km - 35(0/km) 110/119bpm [INFb/km] 4cal 61/61rpm 16) 0km - 1:00(0/km) 116/125bpm [INFb/km] 9cal 61/61rpm 17) 0km - 36(0/km) 110/120bpm [INFb/km] 5cal 61/61rpm 18) 0km - 1:00(0/km) 121/127bpm [INFb/km] 10cal 61/61rpm 19) 0km - 25(0/km) 120/125bpm [INFb/km] 4cal 61/61rpm 20) 0km - 1:00(0/km) 111/123bpm [INFb/km] 7cal 61/61rpm 21) 0km - 28(0/km) 112/119bpm [INFb/km] 3cal 61/61rpm 22) 0km - 59(0/km) 111/119bpm [INFb/km] 7cal 61/61rpm 23) 0km - 28(0/km) 113/120bpm [INFb/km] 3cal 47/61rpm 24) 0km - 59(0/km) 111/118bpm [INFb/km] 7cal 61/61rpm 25) 0km - 17(0/km) 109/118bpm [INFb/km] 1cal 61/61rpm 26) 0km - 1:00(0/km) 116/124bpm [INFb/km] 8cal 61/61rpm 27) 0km - 14(0/km) 108/113bpm [INFb/km] 1cal 61/61rpm 28) 0km - 59(0/km) 117/124bpm [INFb/km] 9cal 61/61rpm 29) 0km - 14(0/km) 111/118bpm [INFb/km] 1cal 61/61rpm 30) 0km - 59(0/km) 117/125bpm [INFb/km] 9cal 61/61rpm 31) 0km - 17(0/km) 111/118bpm [INFb/km] 1cal 61/61rpm 32) 0km - 59(0/km) 117/125bpm [INFb/km] 8cal 61/61rpm 33) 0km - 19(0/km) 111/115bpm [INFb/km] 2cal 61/61rpm 34) 0km - 0(0/km) 117/117bpm [INFb/km] 61/61rpm Add a comment
1) 1km - 5:49(5:49/km) 137/142bpm [797b/km] 78cal 10.31/11.59kmph
2) 1km - 5:57(5:57/km) 138/145bpm [821b/km] 80cal 10.08/10.68kmph 3) 0.02km - 9(6:52/km) 136/137bpm [934b/km] 2cal 8.74/10.21kmph 15th Apr 2024, 8:16pm
Fenland Flier wrote: A tiny increase in distance, steady as you go. 15th Apr 2024, 8:19pm
Nellers wrote: Very steady, mate.15th Apr 2024, 8:23pm
Fenland Flier wrote: 👍 Add a comment
1) 0km - 18:18(0/km) 115/133bpm [INFb/km] 169cal 66/80rpm
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1) 0km - 5:01(0/km) 112/140bpm [INFb/km] 62cal
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AT: 2 x 10 min @ r26/ 5 min rest (plus wu & wd)
1) 2.23km - 10:00(4:29/km) 133cal 2) 0.03km - 1:00(37:02/km) 5cal 3) 2.54km - 10:00(3:57/km) 171cal 4) 0.74km - 5:00(6:46/km) 37cal 5) 2.54km - 10:00(3:56/km) 171cal 6) 0.05km - 1:00(19:36/km) 5cal 7) 1.06km - 5:00(4:43/km) 60cal Add a comment
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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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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UT2: 40 min @ r20
1) 9.26km - 40:00(4:19/km) 565cal Add a comment
Easy swim to finish the session
1) 0.4km - 8:10(20:24/km) 96cal 28/rpm 2.94/3.3kmph 2) 0km - 19(0/km) 3) 0.2km - 4:11(20:54/km) 48cal 28/rpm 2.87/3.16kmph Add a comment
CSS pt2: 400m test
1) 0.4km - 7:11(17:59/km) 96cal 31/rpm 3.34/4.05kmph Add a comment
Easy swim mid-css test
1) 0.1km - 1:59(19:54/km) 24cal 27/rpm 3.01/3.41kmph 2) 0km - 16(0/km) 3) 0.1km - 2:01(20:11/km) 24cal 27/rpm 2.97/3.19kmph 4) 0km - 1(0/km) Add a comment
CSS test pt1: 200m
1) 0.2km - 3:20(16:42/km) 48cal 32/rpm 3.59/4.23kmph Add a comment
Warm up
1) 0.3km - 5:53(19:36/km) 72cal 28/rpm 3.06/3.63kmph 2) 0km - 8(0/km) Add a comment
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1) 0km - 12:31(0/km) 67/89bpm [INFb/km] 29cal 60/61rpm
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1) 0km - 15:43(0/km) 70/96bpm [INFb/km] 42cal 60/60rpm
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1) 0km - 13:08(0/km) 80/99bpm [INFb/km] 51cal 60/60rpm
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1) 0.15km - 3:00(20:02/km) 36cal 27/rpm 3/3.37kmph
2) 0km - 7(0/km) 3) 0.15km - 3:00(20:01/km) 36cal 26/rpm 3/3.41kmph 4) 0km - 10(0/km) 5) 0.15km - 2:58(19:45/km) 36cal 28/rpm 3.04/3.47kmph 6) 0km - 5(0/km) 7) 0.15km - 2:55(19:26/km) 36cal 28/rpm 3.09/3.29kmph 8) 0km - 12(0/km) 9) 0.05km - 1:00(19:54/km) 12cal 28/rpm 3.02/3.33kmph 10) 0km - 2:10(0/km) 11) 0.2km - 3:53(19:26/km) 48cal 28/rpm 3.09/3.24kmph 12) 0km - 24(0/km) 13) 0.15km - 3:01(20:07/km) 36cal 28/rpm 2.98/3.34kmph 14) 0km - 1:00(0/km) 15) 0.7km - 14:20(20:29/km) 168cal 28/rpm 2.93/3.34kmph Add a comment
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1) 0km - 17:12(0/km) 74/123bpm [INFb/km] 53cal 60/60rpm
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Tried out Katie’s “Goldilocks” session. I was surprised when the watch said I was done.
1) 0.4km - 7:38(19:05/km) 96cal 27/rpm 3.14/3.66kmph 2) 0km - 41(0/km) 3) 0.05km - 48(16:06/km) 12cal 29/rpm 3.73/4.47kmph 4) 0km - 21(0/km) 5) 0.05km - 53(17:31/km) 12cal 29/rpm 3.43/3.96kmph 6) 0.1km - 1:59(19:49/km) 24cal 26/rpm 3.03/3.64kmph 7) 0km - 11(0/km) 8) 0.1km - 1:53(18:46/km) 24cal 28/rpm 3.2/3.47kmph 9) 0.2km - 3:48(19:02/km) 48cal 28/rpm 3.15/3.56kmph 10) 0km - 20(0/km) 11) 0.1km - 1:43(17:06/km) 24cal 31/rpm 3.51/3.69kmph 12) 0km - 10(0/km) 13) 0.1km - 1:56(19:23/km) 24cal 27/rpm 3.1/3.69kmph 14) 0.3km - 5:40(18:53/km) 72cal 30/rpm 3.18/3.52kmph 15) 0km - 27(0/km) 16) 0.1km - 1:51(18:32/km) 24cal 30/rpm 3.24/3.34kmph 17) 0km - 11(0/km) 18) 0.1km - 1:51(18:32/km) 24cal 29/rpm 3.24/3.33kmph 19) 0.4km - 7:41(19:12/km) 96cal 30/rpm 3.12/3.6kmph 20) 0km - 40(0/km) 21) 0.1km - 1:54(18:57/km) 24cal 31/rpm 3.16/3.32kmph Add a comment
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Double pyramid. A bit busy but a double lane so plenty of overtaking space. Fastest average for this session yet.
1) 0.3km - 5:42(18:59/km) 72cal 28/rpm 3.16/3.51kmph 2) 0km - 1:27(0/km) 3) 0.1km - 1:40(16:37/km) 24cal 30/rpm 3.61/4.05kmph 4) 0km - 11(0/km) 5) 0.15km - 2:36(17:19/km) 36cal 30/rpm 3.46/3.58kmph 6) 0km - 15(0/km) 7) 0.2km - 3:32(17:38/km) 48cal 30/rpm 3.4/3.65kmph 8) 0km - 20(0/km) 9) 0.15km - 2:37(17:24/km) 36cal 31/rpm 3.45/3.7kmph 10) 0km - 15(0/km) 11) 0.1km - 1:45(17:25/km) 24cal 30/rpm 3.45/4.07kmph 12) 0km - 10(0/km) 13) 0.1km - 1:58(19:39/km) 24cal 26/rpm 3.05/3.19kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:40(16:36/km) 24cal 31/rpm 3.61/4.34kmph 16) 0km - 10(0/km) 17) 0.15km - 2:34(17:10/km) 36cal 32/rpm 3.5/4.5kmph 18) 0km - 16(0/km) 19) 0.2km - 3:37(18:05/km) 48cal 30/rpm 3.32/3.88kmph 20) 0km - 20(0/km) 21) 0.15km - 2:49(18:47/km) 36cal 31/rpm 3.2/3.44kmph 22) 0km - 16(0/km) 23) 0.1km - 1:40(16:41/km) 24cal 32/rpm 3.6/4.06kmph 24) 0km - 11(0/km) 25) 0.1km - 2:02(20:17/km) 24cal 26/rpm 2.96/3.39kmph 26) 0km - 1:00(0/km) 27) 0.1km - 2:00(19:58/km) 24cal 27/rpm 3.01/3.26kmph Add a comment
1) 0km - 9:03(0/km) 62/86bpm [INFb/km] 19cal 60/60rpm
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1) 0km - 35:01(0/km) 133/144bpm [INFb/km] 446cal
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1) 0km - 20:22(0/km) 73/101bpm [INFb/km] 59cal 60/61rpm
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1) 0km - 17:23(0/km) 84/104bpm [INFb/km] 77cal 59/61rpm
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1) 0km - 19:44(0/km) 72/100bpm [INFb/km] 56cal 60/61rpm
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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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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CTXC original 45 minute session
1) 0km - 10:42(0/km) 120/136bpm [INFb/km] 115cal 2) 0km - 34:24(0/km) 145/155bpm [INFb/km] 495cal 3) 0km - 2:25(0/km) 128/133bpm [INFb/km] 20cal Add a comment
1) 0km - 20:40(0/km) 75/114bpm [INFb/km] 67cal 60/61rpm
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1) 0km - 21:08(0/km) 82/110bpm [INFb/km] 87cal 60/60rpm
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Goldilocks. A bit of traffic and a few hold ups in the narrow lane.
1) 0.4km - 7:39(19:07/km) 96cal 28/rpm 3.14/3.54kmph 2) 0km - 36(0/km) 3) 0.05km - 50(16:41/km) 12cal 31/rpm 3.6/3.88kmph 4) 0km - 20(0/km) 5) 0.05km - 1:12(24:00/km) 12cal 32/rpm 3.53/3.81kmph 6) 0.1km - 2:11(21:49/km) 24cal 31/rpm 3.4/3.6kmph 7) 0km - 10(0/km) 8) 0.1km - 1:50(18:17/km) 24cal 30/rpm 3.28/3.67kmph 9) 0.2km - 3:54(19:32/km) 48cal 29/rpm 3.07/3.44kmph 10) 0km - 21(0/km) 11) 0.1km - 1:45(17:34/km) 24cal 31/rpm 3.42/3.79kmph 12) 0km - 11(0/km) 13) 0.1km - 2:00(19:55/km) 24cal 29/rpm 3.01/3.26kmph 14) 0.3km - 5:44(19:06/km) 72cal 30/rpm 3.14/3.65kmph 15) 0km - 35(0/km) 16) 0.1km - 1:52(18:41/km) 24cal 29/rpm 3.21/3.51kmph 17) 0km - 11(0/km) 18) 0.1km - 1:58(19:40/km) 24cal 29/rpm 3.05/3.39kmph 19) 0.4km - 7:49(19:32/km) 96cal 30/rpm 3.07/3.26kmph 20) 0km - 41(0/km) 21) 0.1km - 2:01(20:06/km) 24cal 27/rpm 2.98/3.12kmph Add a comment
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1) 0km - 19:10(0/km) 88/112bpm [INFb/km] 95cal 60/60rpm
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1) 0km - 55:01(0/km) 137/147bpm [INFb/km] 731cal
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Double Pyramid
1) 0.3km - 5:39(18:49/km) 72cal 28/rpm 3.19/3.68kmph 2) 0km - 30(0/km) 3) 0.1km - 1:44(17:21/km) 24cal 29/rpm 3.46/3.84kmph 4) 0km - 11(0/km) 5) 0.15km - 2:45(18:23/km) 36cal 29/rpm 3.27/3.68kmph 6) 0km - 16(0/km) 7) 0.2km - 3:31(17:34/km) 48cal 30/rpm 3.42/5.16kmph 8) 0km - 20(0/km) 9) 0.15km - 2:42(17:57/km) 36cal 30/rpm 3.34/3.64kmph 10) 0km - 15(0/km) 11) 0.1km - 1:49(18:12/km) 24cal 30/rpm 3.3/3.7kmph 12) 0km - 11(0/km) 13) 0.1km - 2:07(21:06/km) 24cal 25/rpm 2.84/3.33kmph 14) 0km - 1:00(0/km) 15) 0.1km - 1:43(17:15/km) 24cal 30/rpm 3.48/3.55kmph 16) 0km - 11(0/km) 17) 0.15km - 2:43(18:10/km) 36cal 30/rpm 3.3/3.6kmph 18) 0km - 16(0/km) 19) 0.2km - 3:44(18:40/km) 48cal 30/rpm 3.21/3.71kmph 20) 0km - 20(0/km) 21) 0.15km - 2:49(18:47/km) 36cal 30/rpm 3.19/3.39kmph 22) 0km - 16(0/km) 23) 0.1km - 1:51(18:31/km) 24cal 30/rpm 3.24/3.45kmph 24) 0km - 11(0/km) 25) 0.1km - 2:06(21:00/km) 24cal 26/rpm 2.86/3.1kmph 26) 0km - 33(0/km) 27) 0.1km - 2:02(20:22/km) 24cal 27/rpm 2.95/3.17kmph 28) 0km - 1(0/km) |
1) 0km - 5:16(0/km) 113/129bpm [INFb/km] 49cal
2) 0km - 44:45(0/km) 142/153bpm [INFb/km] 613cal Add a comment
1) 0km - 20:19(0/km) 78/100bpm [INFb/km] 74cal 60/60rpm
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200-300-400-500-400-300-200
1) 0.2km - 3:45(18:43/km) 48cal 28/rpm 3.21/3.52kmph 2) 0km - 21(0/km) 3) 0.3km - 5:43(19:03/km) 72cal 28/rpm 3.15/3.41kmph 4) 0km - 12(0/km) 5) 0.4km - 7:30(18:44/km) 96cal 29/rpm 3.2/3.49kmph 6) 0km - 13(0/km) 7) 0.5km - 9:31(19:02/km) 120cal 29/rpm 3.15/3.44kmph 8) 0km - 36(0/km) 9) 0.4km - 7:40(19:10/km) 96cal 30/rpm 3.13/3.43kmph 10) 0km - 20(0/km) 11) 0.3km - 5:46(19:13/km) 72cal 31/rpm 3.12/3.43kmph 12) 0km - 21(0/km) 13) 0.2km - 3:50(19:12/km) 48cal 30/rpm 3.12/3.36kmph |
1) 0km - 11:51(0/km) 82/94bpm [INFb/km] 49cal 60/60rpm
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1) 0km - 20:56(0/km) 89/120bpm [INFb/km] 107cal 60/60rpm
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1) 0km - 1:10:00(0/km) 133/144bpm [INFb/km] 826cal
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1) 0km - 21:32(0/km) 74/103bpm [INFb/km] 65cal 60/62rpm
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Beginners speed work
1) 0.2km - 3:45(18:47/km) 48cal 27/rpm 3.2/3.32kmph 2) 0km - 19(0/km) 3) 0.05km - 55(18:26/km) 12cal 27/rpm 3.25/3.72kmph 4) 0km - 20(0/km) 5) 0.05km - 49(16:28/km) 12cal 29/rpm 3.64/4.22kmph 6) 0km - 21(0/km) 7) 0.05km - 48(15:58/km) 12cal 30/rpm 3.76/4.22kmph 8) 0km - 20(0/km) 9) 0.05km - 43(14:12/km) 12cal 34/rpm 4.23/4.84kmph 10) 0km - 20(0/km) 11) 0.1km - 1:56(19:15/km) 24cal 27/rpm 3.12/3.29kmph 12) 0km - 20(0/km) 13) 0.05km - 53(17:48/km) 12cal 29/rpm 3.37/3.5kmph 14) 0km - 21(0/km) 15) 0.05km - 55(18:10/km) 12cal 29/rpm 3.3/3.54kmph 16) 0km - 20(0/km) 17) 0.05km - 52(17:20/km) 12cal 29/rpm 3.46/4.08kmph 18) 0km - 20(0/km) 19) 0.05km - 52(17:24/km) 12cal 30/rpm 3.45/3.74kmph 20) 0km - 21(0/km) 21) 0.05km - 52(17:28/km) 12cal 27/rpm 3.43/3.63kmph 22) 0km - 21(0/km) 23) 0.05km - 52(17:11/km) 12cal 28/rpm 3.49/3.88kmph 24) 0km - 20(0/km) 25) 0.05km - 52(17:25/km) 12cal 30/rpm 3.45/3.84kmph 26) 0km - 21(0/km) 27) 0.05km - 52(17:12/km) 12cal 29/rpm 3.49/3.89kmph 28) 0km - 20(0/km) 29) 0.1km - 1:52(18:37/km) 24cal 28/rpm 3.22/3.27kmph 30) 0km - 30(0/km) 31) 0.05km - 49(16:29/km) 12cal 27/rpm 3.64/3.88kmph 32) 0km - 21(0/km) 33) 0.05km - 51(16:55/km) 12cal 30/rpm 3.55/3.65kmph 34) 0km - 20(0/km) 35) 0.05km - 51(17:04/km) 12cal 30/rpm 3.52/3.54kmph 36) 0km - 21(0/km) 37) 0.05km - 52(17:28/km) 12cal 27/rpm 3.43/3.45kmph 38) 0km - 21(0/km) 39) 0.05km - 57(19:01/km) 12cal 26/rpm 3.15/3.45kmph 40) 0km - 21(0/km) 41) 0.05km - 52(17:24/km) 12cal 29/rpm 3.45/3.56kmph 42) 0km - 21(0/km) 43) 0.05km - 50(16:36/km) 12cal 29/rpm 3.61/3.74kmph 44) 0km - 20(0/km) 45) 0.05km - 51(17:00/km) 12cal 28/rpm 3.53/3.69kmph 46) 0km - 31(0/km) 47) 0.1km - 1:42(17:04/km) 24cal 29/rpm 3.51/3.89kmph 48) 0km - 21(0/km) 49) 0.1km - 1:43(17:05/km) 24cal 29/rpm 3.51/4.12kmph 50) 0km - 20(0/km) 51) 0.1km - 1:40(16:43/km) 24cal 30/rpm 3.59/4.25kmph 52) 0km - 21(0/km) 53) 0.1km - 1:43(17:06/km) 24cal 30/rpm 3.51/4.05kmph 54) 0km - 20(0/km) 55) 0.1km - 1:55(19:11/km) 24cal 28/rpm 3.13/3.38kmph 56) 0km - 31(0/km) 57) 0.2km - 4:10(20:51/km) 48cal 26/rpm 2.88/3.25kmph Add a comment
1) 0km - 20:17(0/km) 70/109bpm [INFb/km] 53cal 59/61rpm
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1) 1km - 10:52(10:52/km) 102/109bpm [1109b/km] 85cal 58/64rpm 5.52/6.72kmph
2) 0.01km - 3(7:44/km) 104/104bpm [804b/km] 60/60rpm 7.77/5.75kmph Add a comment
Ascending pyramid
1) 0.3km - 5:45(19:10/km) 72cal 28/rpm 3.13/3.46kmph 2) 0km - 1:00(0/km) 3) 0.4km - 7:30(18:44/km) 96cal 29/rpm 3.2/3.65kmph 4) 0km - 40(0/km) 5) 0.3km - 5:31(18:24/km) 72cal 29/rpm 3.26/3.56kmph 6) 0km - 31(0/km) 7) 0.3km - 5:27(18:10/km) 72cal 29/rpm 3.3/3.64kmph 8) 0km - 1:00(0/km) 9) 0.2km - 3:38(18:11/km) 48cal 29/rpm 3.3/3.57kmph 10) 0km - 21(0/km) 11) 0.2km - 3:38(18:08/km) 48cal 29/rpm 3.31/3.55kmph 12) 0km - 20(0/km) 13) 0.2km - 3:40(18:21/km) 48cal 29/rpm 3.27/3.7kmph 14) 0km - 1:01(0/km) 15) 0.1km - 1:46(17:44/km) 24cal 29/rpm 3.38/3.59kmph 16) 0km - 11(0/km) 17) 0.1km - 1:50(18:22/km) 24cal 29/rpm 3.27/3.49kmph 18) 0km - 11(0/km) 19) 0.1km - 1:49(18:09/km) 24cal 29/rpm 3.3/3.57kmph 20) 0km - 10(0/km) 21) 0.1km - 1:51(18:29/km) 24cal 29/rpm 3.25/3.45kmph 22) 0km - 1:00(0/km) 23) 0.3km - 5:52(19:34/km) 72cal 28/rpm 3.07/3.24kmph Add a comment
1) 0km - 19:35(0/km) 75/93bpm [INFb/km] 61cal 60/60rpm
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1) 0km - 22:47(0/km) 77/96bpm [INFb/km] 77cal 60/60rpm
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First test row after break due to Sciatica
Session aim: no more than 10 minutes at r20, stop if anything hurts Achievements: Stopped at 10 minutes despite feeling good and feeling enthusiastic. Held the rate at 20 and was surprised by how low my HR stayed at that rate. 1) 2.25km - 10:08(4:30/km) 132cal 29th Apr 2024, 5:53pm
sallykate wrote: 😀💪29th Apr 2024, 6:20pm
Cats Whiskers wrote: :-) Add a comment
1) 0km - 22:31(0/km) 76/104bpm [INFb/km] 76cal 60/60rpm
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1) 0km - 55:01(0/km) 136/144bpm [INFb/km] 711cal
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Tue 30th Apr
Apr 30
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Wed 1st May
May 1
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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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Feeling the struggle a bit this morning and nearly binned this off. Once I was in I just wanted to get through the minimum mile as easily as possible. Slow and plodding but done.
1) 0.4km - 7:59(19:57/km) 96cal 27/rpm 3.01/3.17kmph 2) 0km - 9(0/km) 3) 1.4km - 28:34(20:24/km) 336cal 27/rpm 2.94/3.65kmph Add a comment
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1) 0km - 2:12(0/km) 131/143bpm [INFb/km] 26cal
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UT2: 5km @ r20
Session aim: Simply to row 2km and hold the rate with no back issues Achievements: 5km rowed. Rate held. No back issues. Pace was fine. HR was a little more elevated that I'd have liked. 1) 5km - 22:01(4:24/km) 300cal Add a comment
1) 0km - 20:04(0/km) 69/92bpm [INFb/km] 51cal 60/60rpm
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1) 1km - 11:16(11:16/km) 95/105bpm [1070b/km] 72cal 60/67rpm 5.33/7.15kmph
2) 0.7km - 6:38(9:31/km) 114/120bpm [1084b/km] 65cal 58/61rpm 6.31/6.65kmph Add a comment
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1) 1km - 9:56(9:56/km) 110/122bpm [1093b/km] 95cal 60/64rpm 6.04/7.35kmph
2) 0.06km - 34(9:48/km) 112/113bpm [1097b/km] 5cal 60/62rpm 6.13/6.52kmph Add a comment
1) 0km - 21:37(0/km) 83/113bpm [INFb/km] 95cal 60/61rpm
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UT2: 2 x 15 min @ r20/ 1 min rest
Session aim: stay below the rate cap for the full time without any back pain Achievements: Apart from a couple of blips kept the rate down and back seems fine 1) 3.42km - 15:00(4:23/km) 208cal 2) 0.04km - 1:00(24:20/km) 5cal 3) 3.45km - 15:00(4:21/km) 211cal 4) 0.08km - 1:00(13:05/km) 5cal
1) 0km - 47:31(0/km) 140/160bpm [INFb/km] 654cal
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Goldilocks (without the warm up)
1) 0km - 1(0/km) 2) 0km - 1(0/km) 3) 0km - 10(0/km) 4) 0.05km - 52(17:12/km) 12cal 28/rpm 3.49/3.5kmph 5) 0km - 21(0/km) 6) 0.05km - 52(17:14/km) 12cal 30/rpm 3.48/3.62kmph 7) 0km - 21(0/km) 8) 0.1km - 1:39(16:27/km) 24cal 32/rpm 3.65/4.29kmph 9) 0km - 10(0/km) 10) 0.1km - 1:43(17:08/km) 24cal 31/rpm 3.5/3.99kmph 11) 0km - 20(0/km) 12) 0.2km - 3:42(18:32/km) 48cal 30/rpm 3.24/3.48kmph 13) 0km - 21(0/km) 14) 0km - 0(0/km) 15) 0km - 20(0/km) 16) 0.3km - 5:41(18:55/km) 72cal 30/rpm 3.17/3.66kmph 17) 0km - 30(0/km) 18) 0.1km - 1:48(18:00/km) 24cal 30/rpm 3.33/3.56kmph 19) 0km - 11(0/km) 20) 0.1km - 1:52(18:43/km) 24cal 30/rpm 3.2/3.38kmph 21) 0km - 21(0/km) 22) 0km - 0(0/km) Add a comment
400m as a warmup for Goldilocks, but watch glitched during the rest after.
1) 0.45km - 8:51(19:41/km) 108cal 26/rpm 3.05/3.54kmph 2) 0km - 6(0/km) 3) 0km - 0(NAN:00:00/km) Add a comment
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Double pyramid. Taking it steady. 1) 0.3km - 5:46(19:12/km) 72cal 28/rpm 3.12/3.48kmph 2) 0km - 49(0/km) 3) 0.1km - 1:47(17:48/km) 24cal 30/rpm 3.37/3.7kmph 4) 0km - 10(0/km) 5) 0.15km - 2:37(17:28/km) 36cal 30/rpm 3.43/3.62kmph 6) 0km - 16(0/km) 7) 0.2km - 3:43(18:33/km) 48cal 30/rpm 3.23/3.49kmph 8) 0km - 20(0/km) 9) 0.15km - 2:46(18:24/km) 36cal 29/rpm 3.26/3.61kmph 10) 0km - 15(0/km) 11) 0.1km - 1:48(17:56/km) 24cal 30/rpm 3.34/3.59kmph 12) 0km - 10(0/km) 13) 0.1km - 3:04(30:42/km) 24cal 27/rpm 3.07/3.45kmph 14) 0km - 1:01(0/km) 15) 0.1km - 1:47(17:55/km) 24cal 30/rpm 3.35/3.56kmph 16) 0km - 10(0/km) 17) 0.15km - 2:46(18:25/km) 36cal 30/rpm 3.26/3.45kmph 18) 0km - 15(0/km) 19) 0.2km - 3:43(18:35/km) 48cal 30/rpm 3.23/3.56kmph 20) 0km - 21(0/km) 21) 0.15km - 2:48(18:39/km) 36cal 29/rpm 3.21/3.53kmph 22) 0km - 15(0/km) 23) 0.1km - 1:48(17:55/km) 24cal 31/rpm 3.35/3.74kmph 24) 0km - 10(0/km) 25) 0.1km - 2:05(20:53/km) 24cal 26/rpm 2.87/3.16kmph 26) 0km - 1:01(0/km) 27) 0.1km - 2:01(20:15/km) 24cal 27/rpm 2.96/3.21kmph Add a comment
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