STATUS If lizards were music they'd be jazz
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Races
140 -
Miles
11551 -
Miles
550 -
Miles
11769 -
Miles
225 -
WAVA
69.92% -
200m
32 -
400m
1:14 -
800m
2:53 -
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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It ain't what you don't know that gets you into trouble. It's what you know for sure that just ain't so.
Show More...
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Random Q&A | See your Q&A |
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What's your favourite thing about Fetcheveryone? Fetchies. The community that has grown up around this little website is the most supportive, friendly and knowledgeable group of runner/bikers/swimmers/rowers/crossfitters/walkers/everything-elsers that you'll come across this side of cyberspace. |
Recent Blogs | |
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Rinse and repeat (but different) | May 2024 |
So what CAN I do? | Apr 2024 |
The First Hurdle | Apr 2024 |
Enough is plenty | Mar 2024 |
And we go again...... | Mar 2024 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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5th Jan
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Other | 0mi | 25:39 |
4th Jan
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General | 2.5mi | 25:36 |
4th Jan
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Mobility | 0mi | 15:50 |
4th Jan
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Exercise Bike | 2.5mi | 10:01 |
4th Jan
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Mobility | 0mi | 24:22 |
12 Month Benchmarks | Run |
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Mile | 9:23 |
Recent Pictures | Show more |
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2025 Targets | Set your targets |
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Buddies (82) |
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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! See my recent reads:-
A storm of swordsGeorge RR Martin
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A Clash of KingsGeorge RR Martin
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A game of thronesGeorge R R Martin
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Tzar WarsStephen Goldin
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Star Wars: Aftermath trilogyChuck Wendig
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Sharpe's AssassinBernard Cornwell
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The Dead Dragon JobAnne Lyle
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The Golden Griffin JobAnne Lyle
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Star Wars: Thrawn TrilogyTimothy Zahn
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Remembrance of Earths PastCixin Liu
- Best Times
- Best WAVA
2023 | Result | WAVA | Distance | |
---|---|---|---|---|
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 Hurtbox of Crackers 400m | 1:21 | 59.89 | 400m |
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 |
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 | 400m | ||
6 Dec | The Broken Bauble 800m of Doom | 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 | 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 | Miss Jane Gibbons Desertion Dash 100 metres Race | 15 | 69.80 | 100m |
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 |
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 | 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 | The Hurtbox of Crackers 400m PB | 1:14 | 63.29 | 400m |
1 Dec | The Jingle Mile SB | 6:04 | 66.59 | 1mi |
1 Dec | Neller's Trophy 200m Delusion PB | 32 | 69.92 | 200m |
1 Dec | The Tinsel Insole Insanity 100m | 14 | 74.27 | 100m |
1 Dec | The Mince Pie Purgatorial 800m PB | 2:53 | 62.61 | 800m |
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) | 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 King James Mile SB | 6:09 | 65.21 | 1mi |
16 Jul | Apocrypha and Satanic Verses Purgatorial 800m SB | 2:59 | 59.96 | 800m |
16 Jul | East Angular Book of Common Hurtbox 400m SB | 1:20 | 58.13 | 400m |
26 Jun | Horndon-on-the-hill 10k | 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 | 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 | 400m Adventide Hurtbox SB | 1:20 | 57.30 | 400m |
12 Dec | Cambridge and All Angles Mile SB | 6:25 | 61.60 | 1mi |
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 Mile | 6:43 | 58.85 | 1mi |
19 Sep | Fetch Sarfend 400m PB | 1:20 | 57.30 | 0.4km |
19 Sep | Fetch Sarfend 100m | 15 | 67.88 | 0.1km |
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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2025 | 1.2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.2 |
2025 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 |
2025 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 |
2024 | 1 | 3 | 6 | 3 | 8 | 1 | 16 | 14 | 9 | 1 | 2 | 4 | 68 |
2024 | 10.2 | 15.1 | 16.1 | 20.7 | 9.6 | 6.3 | 16.7 | 13.6 | 1 | 5 | 12 | 11.7 | 137.9 |
2024 | 0 | 1 | 10 | 2 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 16 | 30 |
2024 | 69 | 111 | 98 | 124 | 35 | 32 | 142 | 68 | 12 | 223 | 175 | 50 | 1141 |
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 |
Mon 9th Dec
Dec 9
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Tue 10th Dec
Dec 10
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Wed 11th Dec
Dec 11
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Thu 12th Dec
Dec 12
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Fri 13th Dec
Dec 13
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Sat 14th Dec
Dec 14
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Sun 15th Dec
Dec 15
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Goldilocks
1) 0.4km - 8:09(20:22/km) 96cal 25/rpm 2.94/3.54kmph 2) 0km - 40(0/km) 3) 0.05km - 53(17:36/km) 12cal 30/rpm 3.41/3.42kmph 4) 0km - 20(0/km) 5) 0.05km - 54(18:04/km) 12cal 28/rpm 3.32/3.51kmph 6) 0km - 21(0/km) 7) 0.1km - 1:50(18:19/km) 24cal 28/rpm 3.28/3.49kmph 8) 0km - 10(0/km) 9) 0.1km - 1:49(18:12/km) 24cal 28/rpm 3.29/3.66kmph 10) 0km - 21(0/km) 11) 0.2km - 3:51(19:15/km) 48cal 30/rpm 3.12/3.44kmph 12) 0km - 20(0/km) 13) 0.1km - 1:53(18:52/km) 24cal 30/rpm 3.18/3.62kmph 14) 0km - 11(0/km) 15) 0.1km - 1:54(18:55/km) 24cal 29/rpm 3.17/3.23kmph 16) 0km - 20(0/km) 17) 0.3km - 5:53(19:35/km) 72cal 30/rpm 3.06/3.45kmph 18) 0km - 30(0/km) 19) 0.1km - 1:52(18:42/km) 24cal 29/rpm 3.21/3.5kmph 20) 0km - 11(0/km) 21) 0.1km - 1:57(19:25/km) 24cal 30/rpm 3.09/3.24kmph 22) 0km - 20(0/km) 23) 0.4km - 8:05(20:11/km) 96cal 30/rpm 2.97/3.24kmph 24) 0km - 40(0/km) 25) 0.1km - 2:05(20:53/km) 24cal 25/rpm 2.87/3.12kmph Add a comment
UT2: 4 x 10 min @ r18/ 1 min rest
1) 2.28km - 10:00(4:24/km) 138cal 2) 0.09km - 1:00(11:22/km) 6cal 3) 2.29km - 10:00(4:22/km) 139cal 4) 0.14km - 1:00(7:09/km) 7cal 5) 2.29km - 10:00(4:22/km) 140cal 6) 0.11km - 1:00(9:08/km) 6cal 7) 2.31km - 10:00(4:20/km) 141cal 8) 0.06km - 1:00(16:17/km) 5cal Add a comment
1) 0km - 25:31(0/km) 71/97bpm [INFb/km] 72cal 60/63rpm
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UT1: 2 x 10 min @ r20/ 2 min rest (plus wu & wd)
1) 2.07km - 9:00(4:21/km) 126cal 2) 0.11km - 1:00(9:16/km) 6cal 3) 2.35km - 10:00(4:15/km) 147cal 4) 0.25km - 2:00(8:00/km) 13cal 5) 2.38km - 10:00(4:13/km) 150cal 6) 0.12km - 1:00(8:04/km) 6cal 7) 1.11km - 5:00(4:30/km) 66cal Add a comment
1) 1km - 6:14(6:14/km) 139/145bpm [866b/km] 85cal 9.63/10.65kmph
2) 1km - 6:24(6:24/km) 140/146bpm [897b/km] 88cal 9.36/10.25kmph 3) 0.07km - 28(6:41/km) 141/142bpm [943b/km] 6cal 8.97/9.64kmph
WU for run
1) 0km - 12:05(0/km) 122/134bpm [INFb/km] 134cal 63/83rpm Add a comment
1) 0km - 5:01(0/km) 113/133bpm [INFb/km] 48cal
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1) 0km - 18:56(0/km) 75/102bpm [INFb/km] 64cal 59/61rpm
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UT2: 5 x 10 min @ r18/ 1 min rest
1) 2.27km - 10:00(4:24/km) 137cal 2) 0.1km - 1:00(9:47/km) 6cal 3) 2.28km - 10:00(4:24/km) 138cal 4) 0.08km - 1:00(11:49/km) 5cal 5) 2.28km - 10:00(4:23/km) 138cal 6) 0.04km - 1:00(23:45/km) 5cal 7) 2.29km - 10:00(4:22/km) 139cal 8) 0.07km - 1:00(14:53/km) 5cal 9) 2.3km - 10:00(4:21/km) 140cal 10) 0.15km - 1:00(6:43/km) 7cal Add a comment
3 x 15 single leg calf raise 15kg
3 rounds of 15 reps Deadlift 33.5kg inverted rows 2 x 12.5kg Front Squat 25kg Hip thrust 33.5kg Strict OHP 20kg Bird dogs each leg Hamstring bridges lunges (alt legs) 10kg 1) 0km - 2:16(0/km) 96/101bpm [INFb/km] 14cal 60/60rpm 2) 0km - 1:43(0/km) 105/120bpm [INFb/km] 13cal 53/60rpm 3) 0km - 1:49(0/km) 121/126bpm [INFb/km] 19cal 51/60rpm 4) 0km - 1:26(0/km) 121/125bpm [INFb/km] 16cal 55/60rpm 5) 0km - 1:51(0/km) 113/125bpm [INFb/km] 17cal 60/60rpm 6) 0km - 2:03(0/km) 117/127bpm [INFb/km] 20cal 48/60rpm 7) 0km - 3:39(0/km) 118/131bpm [INFb/km] 36cal 57/84rpm 8) 0km - 5:58(0/km) 116/142bpm [INFb/km] 52cal 51/62rpm 9) 0km - 1:09(0/km) 123/141bpm [INFb/km] 12cal 60/60rpm 10) 0km - 2:31(0/km) 122/139bpm [INFb/km] 24cal 43/60rpm 11) 0km - 2:27(0/km) 127/143bpm [INFb/km] 26cal 54/62rpm 12) 0km - 2:06(0/km) 121/141bpm [INFb/km] 19cal 60/60rpm 13) 0km - 2:57(0/km) 119/143bpm [INFb/km] 23cal 60/60rpm 14) 0km - 4:00(0/km) 121/143bpm [INFb/km] 34cal 60/60rpm 15) 0km - 3:40(0/km) 123/144bpm [INFb/km] 32cal 60/60rpm Add a comment
1) 0km - 19:55(0/km) 72/95bpm [INFb/km] 58cal 60/62rpm
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Double Pyramid
1) 0.3km - 6:02(20:06/km) 72cal 26/rpm 2.98/3.35kmph 2) 0km - 31(0/km) 3) 0.1km - 1:53(18:46/km) 24cal 28/rpm 3.2/3.62kmph 4) 0km - 11(0/km) 5) 0.15km - 2:50(18:56/km) 36cal 29/rpm 3.17/3.58kmph 6) 0km - 16(0/km) 7) 0.2km - 3:49(19:06/km) 48cal 30/rpm 3.14/3.62kmph 8) 0km - 21(0/km) 9) 0.15km - 2:50(18:51/km) 36cal 30/rpm 3.18/3.43kmph 10) 0km - 15(0/km) 11) 0km - 0(0/km) 12) 0km - 1:00(0/km) 13) 0.1km - 2:01(20:06/km) 24cal 26/rpm 2.98/3.69kmph 14) 0km - 10(0/km) 15) 0.15km - 2:50(18:56/km) 36cal 30/rpm 3.17/3.47kmph 16) 0km - 16(0/km) 17) 0.2km - 3:45(18:45/km) 48cal 31/rpm 3.2/3.44kmph 18) 0km - 21(0/km) 19) 0.15km - 2:48(18:42/km) 36cal 31/rpm 3.21/3.65kmph 20) 0km - 16(0/km) 21) 0.1km - 1:52(18:45/km) 24cal 31/rpm 3.2/3.37kmph 22) 0km - 11(0/km) 23) 0.1km - 2:11(21:51/km) 24cal 26/rpm 2.75/2.85kmph 24) 0km - 35(0/km) 25) 0.1km - 2:10(21:43/km) 24cal 25/rpm 2.76/2.91kmph Add a comment
1) 0km - 23:03(0/km) 75/104bpm [INFb/km] 78cal 60/60rpm
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Easy warm down
1) 1.07km - 5:02(4:43/km) 60cal Add a comment
5 min @ r24 benchmark.
Ave pace 1:58.8, distance 1270, ave HR 146, max HR 159 1) 1.27km - 5:00(3:56/km) 84cal Add a comment
Mostly as a warm up: 30 sec on/ 30 sec easy ramping rate from 18-20-22-24-26-28-30-32
1) 2.24km - 10:03(4:30/km) 132cal Add a comment
I suddenly understand why people say these things suck!
1) 0km - 1:25(0/km) 132/148bpm [INFb/km] 17cal 58/60rpm Add a comment
Well it was there so it would have been rude not to give it a go. 5 minutes felt like a lot though!
1) 0km - 5:10(0/km) 143/154bpm [INFb/km] 69cal 72/77rpm Add a comment
3 x 15
Inverted Row 2 x 15kg Single leg ham bridge Single leg Calf raises 20kg Back squat 30kg Deadlift 40kg Hip thrust 40kg Lunges 15kg Bird dogs (Away fixture at the gym in wigston while visiting the older generation) 1) 0km - 1:38(0/km) 121/133bpm [INFb/km] 17cal 54/60rpm 2) 0km - 2:23(0/km) 126/143bpm [INFb/km] 27cal 55/63rpm 3) 0km - 1:47(0/km) 127/140bpm [INFb/km] 20cal 55/63rpm 4) 0km - 4:11(0/km) 126/132bpm [INFb/km] 48cal 60/63rpm 5) 0km - 2:22(0/km) 132/146bpm [INFb/km] 28cal 58/60rpm 6) 0km - 1:53(0/km) 135/144bpm [INFb/km] 23cal 60/62rpm 7) 0km - 2:34(0/km) 134/147bpm [INFb/km] 31cal 60/62rpm 8) 0km - 1:46(0/km) 137/145bpm [INFb/km] 22cal 60/60rpm 9) 0km - 43(0/km) 131/143bpm [INFb/km] 8cal 58/60rpm 10) 0km - 4:48(0/km) 133/146bpm [INFb/km] 56cal 60/62rpm 11) 0km - 3:29(0/km) 131/140bpm [INFb/km] 38cal 55/60rpm 12) 0km - 12:45(0/km) 135/156bpm [INFb/km] 138cal 59/80rpm Add a comment
1) 0km - 10:01(0/km) 123/142bpm [INFb/km] 109cal
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1) 0.45km - 5:09(11:25/km) 102/112bpm [1165b/km] 41cal 59/65rpm 5.25/6.01kmph
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1) 0km - 28:50(0/km) 78/113bpm [INFb/km] 104cal 60/60rpm
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1) 1km - 6:15(6:15/km) 137/146bpm [856b/km] 82cal 9.6/10.45kmph
2) 1km - 6:34(6:34/km) 142/145bpm [933b/km] 90cal 9.13/9.74kmph 3) 1km - 6:07(6:07/km) 141/144bpm [862b/km] 84cal 9.81/10.58kmph 4) 0.01km - 2(5:30/km) 143/143bpm [786b/km] 10.92/9.71kmph Add a comment
1) 0km - 8:09(0/km) 127/134bpm [INFb/km] 95cal 69/125rpm
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1) 1km - 8:40(8:39/km) 110/117bpm [952b/km] 80cal 66/72rpm 6.93/8.7kmph
2) 0.05km - 25(8:05/km) 114/115bpm [921b/km] 4cal 66/69rpm 7.43/7.62kmph Add a comment
1) 0km - 24:45(0/km) 73/97bpm [INFb/km] 74cal 60/60rpm
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Easy 2km to warm down
1) 2.04km - 9:06(4:28/km) 120cal Add a comment
A little bit of divving about then a 16 min interval set of 30 sec "sprint"/ 90 seconds easy.
1) 0km - 18:12(0/km) 144/156bpm [INFb/km] 250cal 63/72rpm Add a comment
3 x 15 reps:
Inverted row 2 x 14kg single leg glute bridge Deadlift 50kg Barbell hip thrusts 50kg Back Squat 35kg lunge 15kg bird dogs Strict OHP 15kg 1) 0km - 6:53(0/km) 123/139bpm [INFb/km] 76cal 55/63rpm 2) 0km - 9:28(0/km) 135/147bpm [INFb/km] 120cal 60/60rpm 3) 0km - 12:44(0/km) 135/150bpm [INFb/km] 149cal 57/69rpm 4) 0km - 9:15(0/km) 141/155bpm [INFb/km] 115cal 54/69rpm Add a comment
It would appear from the peanut that I'm not putting as much into the pedal stroke on the right leg as I should be and I can only assume this is since the recent back/right hip/leg issues.
1) 0km - 7:31(0/km) 129/142bpm [INFb/km] 91cal Add a comment
1) 0km - 18:40(0/km) 80/100bpm [INFb/km] 56cal 60/62rpm
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Mon 16th Dec
Dec 16
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Tue 17th Dec
Dec 17
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Wed 18th Dec
Dec 18
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Thu 19th Dec
Dec 19
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Fri 20th Dec
Dec 20
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Sat 21st Dec
Dec 21
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Sun 22nd Dec
Dec 22
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UT2: 3 x 15 min @ r18/ 1 min rest
1) 3.43km - 15:00(4:22/km) 208cal 2) 0.07km - 1:00(14:11/km) 5cal 3) 3.44km - 15:00(4:22/km) 209cal 4) 0.09km - 1:00(10:55/km) 6cal 5) 3.47km - 15:00(4:19/km) 213cal 6) 0.12km - 1:00(8:34/km) 6cal Add a comment
1) 0km - 22:24(0/km) 76/103bpm [INFb/km] 75cal 60/60rpm
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1) 1km - 6:28(6:28/km) 137/144bpm [886b/km] 86cal 9.28/10.38kmph
2) 1km - 6:38(6:38/km) 139/144bpm [922b/km] 89cal 9.04/9.77kmph 3) 0.97km - 6:15(6:28/km) 138/144bpm [892b/km] 81cal 9.28/10.04kmph
Warm up for run
1) 0km - 11:45(0/km) 127/139bpm [INFb/km] 139cal 68/119rpm Add a comment
1) 0km - 10:01(0/km) 124/140bpm [INFb/km] 113cal
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3 x 15 single leg calf raise 17.5kg
3 rounds of 15 reps Deadlift 48.5kg inverted rows 2 x 15kg Front Squat 30kg Hip thrust 48.5kg Strict OHP 20kg Bird dogs each leg Hamstring bridges Clean 25kg 1) 0km - 2:45(0/km) 99/104bpm [INFb/km] 18cal 60/60rpm 2) 0km - 1:49(0/km) 116/127bpm [INFb/km] 18cal 54/62rpm 3) 0km - 1:37(0/km) 124/130bpm [INFb/km] 18cal 54/60rpm 4) 0km - 2:15(0/km) 126/134bpm [INFb/km] 26cal 57/60rpm 5) 0km - 4:05(0/km) 108/132bpm [INFb/km] 30cal 60/60rpm 6) 0km - 2:12(0/km) 120/128bpm [INFb/km] 22cal 54/60rpm 7) 0km - 2:32(0/km) 125/135bpm [INFb/km] 28cal 55/60rpm 8) 0km - 6:16(0/km) 122/141bpm [INFb/km] 63cal 58/80rpm 9) 0km - 2:48(0/km) 120/132bpm [INFb/km] 26cal 60/62rpm 10) 0km - 5:59(0/km) 127/142bpm [INFb/km] 62cal 50/60rpm 11) 0km - 4:15(0/km) 111/120bpm [INFb/km] 25cal 60/62rpm 12) 0km - 52(0/km) 127/142bpm [INFb/km] 8cal 73/121rpm 13) 0km - 1:09(0/km) 128/144bpm [INFb/km] 12cal 60/63rpm 14) 0km - 53(0/km) 129/145bpm [INFb/km] 9cal 60/60rpm 15) 0km - 1:06(0/km) 126/146bpm [INFb/km] 10cal 60/60rpm 16) 0km - 54(0/km) 130/147bpm [INFb/km] 9cal 75/95rpm Add a comment
1) 0.15km - 3:00(20:02/km) 36cal 25/rpm 3/3.36kmph
2) 0km - 9(0/km) 3) 0.1km - 2:01(20:14/km) 24cal 27/rpm 2.97/3.22kmph 4) 0km - 6(0/km) 5) 0.3km - 6:07(20:24/km) 72cal 27/rpm 2.94/3.37kmph 6) 0km - 4(0/km) 7) 0.15km - 3:07(20:45/km) 36cal 27/rpm 2.89/3.15kmph 8) 0km - 15(0/km) 9) 0.1km - 1:59(19:54/km) 24cal 28/rpm 3.02/3.44kmph 10) 0km - 4(0/km) 11) 0.1km - 2:01(20:11/km) 24cal 27/rpm 2.97/3.46kmph 12) 0km - 1:01(0/km) 13) 0.45km - 9:16(20:36/km) 108cal 28/rpm 2.91/3.39kmph 14) 0km - 15(0/km) 15) 0.25km - 5:20(21:21/km) 60cal 27/rpm 2.81/3.26kmph 16) 0km - 27(0/km) 17) 0.4km - 8:43(21:47/km) 96cal 28/rpm 2.75/2.94kmph Add a comment
1) 0km - 22:57(0/km) 77/106bpm [INFb/km] 79cal 60/61rpm
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1) 1km - 10:12(10:11/km) 105/116bpm [1069b/km] 83cal 59/65rpm 5.89/6.35kmph
2) 0.2km - 1:59(9:59/km) 105/111bpm [1049b/km] 15cal 60/63rpm 6.01/6.35kmph Add a comment
1) 0km - 40:01(0/km) 133/141bpm [INFb/km] 490cal
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UT1: 2 x 10 min @ r20/ 2 min rest (plus wu & wd)
1) 2.05km - 9:00(4:24/km) 124cal 2) 0.06km - 1:00(15:52/km) 5cal 3) 2.36km - 10:00(4:14/km) 148cal 4) 0.21km - 2:00(9:21/km) 12cal 5) 2.38km - 10:00(4:13/km) 150cal 6) 0.12km - 1:00(8:24/km) 6cal 7) 1.1km - 5:00(4:33/km) 64cal Add a comment
1) 0km - 25:34(0/km) 79/112bpm [INFb/km] 97cal 60/64rpm
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UT2: 5 x 10 min @ r18/ 1 min rest
1) 2.25km - 10:00(4:26/km) 135cal 2) 0.11km - 1:00(9:31/km) 6cal 3) 2.26km - 10:00(4:25/km) 136cal 4) 0.08km - 1:00(12:23/km) 5cal 5) 2.27km - 10:00(4:25/km) 137cal 6) 0.05km - 1:00(20:42/km) 5cal 7) 2.28km - 10:00(4:23/km) 138cal 8) 0.06km - 1:00(17:04/km) 5cal 9) 2.29km - 10:00(4:22/km) 139cal 10) 0.1km - 1:00(10:29/km) 6cal Add a comment
1) 0km - 23:00(0/km) 82/113bpm [INFb/km] 92cal 60/60rpm
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3 x 10 slamball slams
1) 0km - 45(0/km) 118/129bpm [INFb/km] 6cal 60/60rpm 2) 0km - 48(0/km) 125/130bpm [INFb/km] 9cal 61/62rpm 3) 0km - 46(0/km) 121/128bpm [INFb/km] 8cal 60/60rpm 4) 0km - 47(0/km) 125/130bpm [INFb/km] 8cal 60/60rpm 5) 0km - 44(0/km) 118/128bpm [INFb/km] 7cal 62/72rpm Add a comment
3 x 15 single leg calf raise 17.5kg
3 rounds of 15 reps Deadlift 48.5kg inverted rows 2 x 15kg Front Squat 30kg Bird dogs each leg 3 x 15 Hip thrust 48.5kg 3 x 10 push press 25kg Hamstring bridges lunge each leg with 6kg kettlebell in alternating arm 1) 0km - 3:05(0/km) 91/99bpm [INFb/km] 17cal 60/60rpm 2) 0km - 1:52(0/km) 104/119bpm [INFb/km] 13cal 55/60rpm 3) 0km - 2:03(0/km) 116/121bpm [INFb/km] 20cal 55/62rpm 4) 0km - 2:24(0/km) 117/125bpm [INFb/km] 23cal 54/60rpm 5) 0km - 3:23(0/km) 104/126bpm [INFb/km] 23cal 60/63rpm 6) 0km - 2:12(0/km) 115/124bpm [INFb/km] 19cal 56/66rpm 7) 0km - 2:13(0/km) 122/130bpm [INFb/km] 22cal 56/60rpm 8) 0km - 2:28(0/km) 123/134bpm [INFb/km] 25cal 56/61rpm 9) 0km - 6:02(0/km) 109/139bpm [INFb/km] 42cal 50/60rpm 10) 0km - 2:09(0/km) 124/137bpm [INFb/km] 22cal 55/60rpm 11) 0km - 3:43(0/km) 119/135bpm [INFb/km] 32cal 47/60rpm 12) 0km - 1:54(0/km) 116/133bpm [INFb/km] 14cal 60/60rpm 13) 0km - 2:44(0/km) 117/133bpm [INFb/km] 20cal 59/60rpm 14) 0km - 7:16(0/km) 123/135bpm [INFb/km] 64cal 58/60rpm Add a comment
1) 1km - 6:05(6:05/km) 142/150bpm [865b/km] 82cal 9.85/10.75kmph
2) 1km - 6:23(6:23/km) 143/149bpm [914b/km] 88cal 9.39/9.87kmph 3) 1km - 6:19(6:19/km) 140/149bpm [885b/km] 81cal 9.49/10.21kmph 4) 0.05km - 19(6:04/km) 141/142bpm [856b/km] 4cal 9.89/9.27kmph Add a comment
1) 0km - 12:54(0/km) 128/137bpm [INFb/km] 149cal 69/119rpm
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1) 0km - 5:01(0/km) 118/136bpm [INFb/km] 51cal
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1) 0km - 25:10(0/km) 73/110bpm [INFb/km] 72cal 60/60rpm
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Double pyramid
1) 0.3km - 6:13(20:42/km) 72cal 25/rpm 2.9/3.3kmph 2) 0km - 51(0/km) 3) 0.1km - 1:46(17:41/km) 24cal 30/rpm 3.39/3.81kmph 4) 0km - 11(0/km) 5) 0.15km - 2:48(18:40/km) 36cal 30/rpm 3.21/3.51kmph 6) 0km - 15(0/km) 7) 0.2km - 3:42(18:30/km) 48cal 31/rpm 3.24/3.69kmph 8) 0km - 21(0/km) 9) 0.15km - 2:45(18:18/km) 36cal 31/rpm 3.28/3.62kmph 10) 0km - 15(0/km) 11) 0.1km - 1:47(17:53/km) 24cal 30/rpm 3.36/3.72kmph 12) 0km - 11(0/km) 13) 0.1km - 2:08(21:24/km) 24cal 26/rpm 2.8/3.02kmph 14) 0km - 1:01(0/km) 15) 0.1km - 1:43(17:14/km) 24cal 31/rpm 3.48/3.87kmph 16) 0km - 11(0/km) 17) 0.15km - 2:47(18:36/km) 36cal 31/rpm 3.23/3.43kmph 18) 0km - 16(0/km) 19) 0.2km - 3:46(18:48/km) 48cal 31/rpm 3.19/3.49kmph 20) 0km - 20(0/km) 21) 0.15km - 2:48(18:37/km) 36cal 32/rpm 3.22/3.41kmph 22) 0km - 15(0/km) 23) 0.1km - 1:51(18:27/km) 24cal 31/rpm 3.25/3.88kmph 24) 0km - 10(0/km) 25) 0.1km - 2:13(22:11/km) 24cal 25/rpm 2.7/2.9kmph 26) 0km - 11(0/km) 27) 0.1km - 2:14(22:24/km) 24cal 25/rpm 2.68/2.79kmph Add a comment
1) 0km - 22:11(0/km) 74/116bpm [INFb/km] 70cal 60/60rpm
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1) 1km - 9:42(9:42/km) 107/123bpm [1038b/km] 83cal 63/68rpm 6.18/6.95kmph
2) 0.27km - 2:40(9:44/km) 107/109bpm [1042b/km] 21cal 62/66rpm 6.16/6.72kmph Add a comment
UT2: 3 x 15 min @ r18/ 1 min rest
1) 3.39km - 15:00(4:26/km) 203cal 2) 0.08km - 1:00(12:39/km) 5cal 3) 3.4km - 15:00(4:25/km) 205cal 4) 0.05km - 1:00(19:53/km) 5cal 5) 3.43km - 15:00(4:22/km) 209cal 6) 0.12km - 1:00(8:07/km) 6cal Add a comment
1) 0km - 23:52(0/km) 72/94bpm [INFb/km] 66cal 60/60rpm
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Mon 23rd Dec
Dec 23
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Tue 24th Dec
Dec 24
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Wed 25th Dec
Dec 25
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Thu 26th Dec
Dec 26
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Fri 27th Dec
Dec 27
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Sat 28th Dec
Dec 28
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Sun 29th Dec
Dec 29
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4 sets of:
10 single leg calf raise 20kg 10 Deadlift 53.5kg 10 inverted rows 2 x 17.5kg 10 Front Squat 35kg 15 Bird dogs each leg 10 Hip thrust 53.5kg 10 strict OHP 22kg 10 Hamstring bridges 10 lunge each leg with 12kg kettlebell in alternating arm 1) 0km - 2:43(0/km) 96/103bpm [INFb/km] 15cal 60/60rpm 2) 0km - 1:19(0/km) 104/113bpm [INFb/km] 9cal 56/60rpm 3) 0km - 1:34(0/km) 117/123bpm [INFb/km] 15cal 55/63rpm 4) 0km - 1:36(0/km) 117/124bpm [INFb/km] 15cal 55/60rpm 5) 0km - 1:52(0/km) 114/125bpm [INFb/km] 17cal 57/63rpm 6) 0km - 2:39(0/km) 107/127bpm [INFb/km] 19cal 60/67rpm 7) 0km - 1:52(0/km) 113/120bpm [INFb/km] 16cal 46/60rpm 8) 0km - 2:15(0/km) 119/127bpm [INFb/km] 21cal 54/60rpm 9) 0km - 3:12(0/km) 113/129bpm [INFb/km] 27cal 55/60rpm 10) 0km - 2:24(0/km) 117/124bpm [INFb/km] 21cal 55/64rpm 11) 0km - 4:37(0/km) 99/108bpm [INFb/km] 21cal 58/60rpm 12) 0km - 1:54(0/km) 119/135bpm [INFb/km] 16cal 60/88rpm 13) 0km - 3:59(0/km) 114/139bpm [INFb/km] 31cal 52/60rpm 14) 0km - 10:23(0/km) 111/133bpm [INFb/km] 69cal 51/62rpm 15) 0km - 5:32(0/km) 131/139bpm [INFb/km] 60cal 59/61rpm 16) 0km - 1:05(0/km) 126/138bpm [INFb/km] 10cal 60/60rpm 17) 0km - 1:28(0/km) 132/138bpm [INFb/km] 17cal 61/68rpm 18) 0km - 1:51(0/km) 121/137bpm [INFb/km] 14cal 60/60rpm 19) 0km - 2:13(0/km) 124/137bpm [INFb/km] 19cal 60/60rpm Add a comment
UT1: 2 x 10 min @ r20/ 2 min rest (plus wu & wd)
1) 2.06km - 9:00(4:22/km) 126cal 2) 0.09km - 1:00(11:22/km) 6cal 3) 2.38km - 10:00(4:12/km) 150cal 4) 0.3km - 2:00(6:45/km) 15cal 5) 2.4km - 10:00(4:10/km) 153cal 6) 0.16km - 1:00(6:22/km) 8cal 7) 1.08km - 5:00(4:37/km) 63cal Add a comment
1) 0km - 30:22(0/km) 72/101bpm [INFb/km] 83cal 60/63rpm
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1) 1km - 6:42(6:42/km) 139/145bpm [931b/km] 87cal 8.96/10.68kmph
2) 1km - 6:15(6:15/km) 140/144bpm [876b/km] 83cal 9.59/10.04kmph 3) 1km - 6:04(6:04/km) 137/142bpm [831b/km] 77cal 9.89/10.31kmph 4) 0.5km - 3:15(6:28/km) 138/141bpm [894b/km] 40cal 9.27/9.57kmph 24th Dec 2024, 3:29pm
Fenland Flier wrote: Another little increase, well done.24th Dec 2024, 3:31pm
GregP wrote: Woot!
24th Dec 2024, 3:31pm
Nellers wrote: Cheers. Building slowly becomes t all feels good so far. Have a good Xmas, my friend. Add a comment
1) 0km - 16:41(0/km) 127/142bpm [INFb/km] 190cal 67/123rpm
1) 0km - 10:01(0/km) 125/138bpm [INFb/km] 113cal
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First half-ish was "Mitch 150s" (Set off on Mitch's toes and get the 150 done while he does 200, giving a short breather and a drink, then repeat), then a bit of a "ready for Xmas?" chat, then the rest in bigger chunks in an empty lane.
1) 0.15km - 2:59(19:51/km) 36cal 25/rpm 3.02/3.34kmph 2) 0km - 6(0/km) 3) 0.15km - 3:00(19:59/km) 36cal 26/rpm 3/3.58kmph 4) 0km - 7(0/km) 5) 0.15km - 2:55(19:25/km) 36cal 27/rpm 3.09/3.29kmph 6) 0km - 11(0/km) 7) 0.15km - 2:53(19:13/km) 36cal 28/rpm 3.12/3.42kmph 8) 0km - 7(0/km) 9) 0.15km - 2:56(19:34/km) 36cal 29/rpm 3.07/3.56kmph 10) 0km - 9(0/km) 11) 0.15km - 2:54(19:20/km) 36cal 29/rpm 3.1/3.41kmph 12) 0km - 11(0/km) 13) 0.15km - 2:54(19:22/km) 36cal 29/rpm 3.1/3.24kmph 14) 0km - 8(0/km) 15) 0.15km - 2:58(19:46/km) 36cal 29/rpm 3.03/3.25kmph 16) 0km - 4:51(0/km) 17) 0.3km - 5:48(19:21/km) 72cal 29/rpm 3.1/3.58kmph 18) 0km - 27(0/km) 19) 0.3km - 6:02(20:06/km) 72cal 29/rpm 2.98/3.25kmph 20) 0km - 19(0/km) 21) 0.2km - 4:16(21:18/km) 48cal 27/rpm 2.82/3.18kmph Add a comment
1) 0km - 20:23(0/km) 78/112bpm [INFb/km] 72cal 59/62rpm
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1) 1km - 10:42(10:41/km) 95/110bpm [1015b/km] 69cal 55/59rpm 5.62/6.08kmph
2) 1km - 10:15(10:15/km) 93/115bpm [954b/km] 56cal 56/60rpm 5.85/6.15kmph 3) 1km - 10:09(10:09/km) 103/115bpm [1045b/km] 67cal 57/60rpm 5.91/6.18kmph 4) 0.26km - 2:45(10:44/km) 108/115bpm [1158b/km] 21cal 57/60rpm 5.59/6.21kmph Add a comment
UT2: 20-15-10-5 min @ r18/ 1 min rest
1) 4.52km - 20:00(4:26/km) 271cal 2) 0.07km - 1:00(14:30/km) 5cal 3) 3.41km - 15:00(4:24/km) 206cal 4) 0.09km - 1:00(11:46/km) 5cal 5) 2.28km - 10:00(4:23/km) 138cal 6) 0.07km - 1:00(13:53/km) 5cal 7) 1.15km - 5:00(4:20/km) 71cal Add a comment
1) 0km - 23:10(0/km) 79/97bpm [INFb/km] 69cal 59/62rpm
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UT1: 2 x 12 min @ r20/ 2 min rest (+wu & wd)
1) 2.06km - 9:00(4:22/km) 125cal 2) 0.11km - 1:00(9:16/km) 6cal 3) 2.87km - 12:00(4:11/km) 181cal 4) 0.18km - 2:00(11:14/km) 11cal 5) 2.9km - 12:00(4:08/km) 186cal 6) 0.12km - 1:00(8:28/km) 6cal 7) 1.09km - 5:00(4:34/km) 64cal Add a comment
1) 0km - 25:00(0/km) 77/93bpm [INFb/km] 61cal 60/62rpm
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1) 0.3km - 5:55(19:44/km) 72cal 24/rpm 3.04/3.6kmph
2) 0km - 28(0/km) 3) 0.3km - 6:07(20:24/km) 72cal 26/rpm 2.94/4.2kmph 4) 0km - 1:01(0/km) 5) 0.6km - 12:02(20:03/km) 144cal 27/rpm 2.99/3.16kmph 6) 0km - 1:58(0/km) 7) 0.6km - 12:02(20:04/km) 144cal 27/rpm 2.99/3.35kmph 8) 0km - 2:25(0/km) 9) 0.3km - 6:01(20:02/km) 72cal 28/rpm 3/3.37kmph 10) 0km - 29(0/km) 11) 0.3km - 6:18(20:59/km) 72cal 28/rpm 2.86/3.08kmph 12) 0km - 33(0/km) 13) 0.3km - 6:14(20:48/km) 72cal 28/rpm 2.88/3.29kmph Add a comment
1) 0km - 22:25(0/km) 76/102bpm [INFb/km] 74cal 60/63rpm
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1) 1km - 6:42(6:42/km) 140/154bpm [939b/km] 88cal 8.95/10.52kmph
2) 1km - 6:19(6:19/km) 140/145bpm [885b/km] 85cal 9.49/10.58kmph 3) 1km - 6:07(6:07/km) 138/145bpm [844b/km] 78cal 9.81/10.35kmph 4) 0.59km - 3:52(6:33/km) 139/142bpm [911b/km] 49cal 9.15/9.71kmph 28th Dec 2024, 8:18pm
Fenland Flier wrote: Is it that bad you have to run in the dark?28th Dec 2024, 8:29pm
Nellers wrote: It was dark and damp and cold and I loved it!28th Dec 2024, 8:34pm
Fenland Flier wrote: Excellent 😁 Add a comment
1) 0km - 14:20(0/km) 132/143bpm [INFb/km] 179cal 69/122rpm
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1) 0km - 5:00(0/km) 126/140bpm [INFb/km] 58cal
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UT2: 4 x 15 min @ r18/ 1 min rest
1) 3.38km - 15:00(4:26/km) 203cal 2) 0.08km - 1:00(13:12/km) 5cal 3) 3.41km - 15:00(4:24/km) 206cal 4) 0.06km - 1:00(16:54/km) 5cal 5) 3.42km - 15:00(4:23/km) 207cal 6) 0.08km - 1:00(12:02/km) 5cal 7) 3.46km - 15:00(4:20/km) 212cal 8) 0.13km - 1:00(7:48/km) 7cal Add a comment
1) 0km - 23:14(0/km) 75/112bpm [INFb/km] 75cal 60/60rpm
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1) 0.3km - 6:18(21:00/km) 72cal 25/rpm 2.86/3.09kmph
2) 0km - 1:16(0/km) 3) 0.5km - 10:17(20:33/km) 120cal 27/rpm 2.92/3.34kmph 4) 0km - 5:03(0/km) 5) 0.7km - 14:32(20:46/km) 168cal 28/rpm 2.89/3.13kmph 6) 0km - 21(0/km) 7) 0.5km - 10:40(21:21/km) 120cal 28/rpm 2.81/3.65kmph Add a comment
1) 0km - 21:31(0/km) 80/129bpm [INFb/km] 85cal 60/61rpm
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Mon 30th Dec
Dec 30
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Tue 31st Dec
Dec 31
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Wed 1st Jan
Jan 1
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Thu 2nd Jan
Jan 2
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Fri 3rd Jan
Jan 3
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Sat 4th Jan
Jan 4
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Sun 5th Jan
Jan 5
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4 sets of:
10 single leg calf raise 20kg 10 Deadlift 53.5kg 10 inverted rows 2 x 17.5kg 10 Front Squat 35kg 15 Bird dogs each leg 10 Hip thrust 53.5kg 10 push press 25kg 10 Hamstring bridges 10 lunge each leg with 12kg kettlebell in alternating arm 10 barbell cleans 25kg 1) 0km - 2:45(0/km) 100/105bpm [INFb/km] 18cal 60/61rpm 2) 0km - 1:26(0/km) 111/126bpm [INFb/km] 12cal 55/60rpm 3) 0km - 1:24(0/km) 123/129bpm [INFb/km] 15cal 57/60rpm 4) 0km - 1:55(0/km) 125/129bpm [INFb/km] 22cal 56/63rpm 5) 0km - 1:22(0/km) 118/124bpm [INFb/km] 13cal 55/60rpm 6) 0km - 2:41(0/km) 116/128bpm [INFb/km] 25cal 60/63rpm 7) 0km - 1:39(0/km) 123/131bpm [INFb/km] 17cal 37/60rpm 8) 0km - 1:46(0/km) 130/134bpm [INFb/km] 21cal 57/77rpm 9) 0km - 1:58(0/km) 129/134bpm [INFb/km] 23cal 55/60rpm 10) 0km - 3:43(0/km) 123/133bpm [INFb/km] 38cal 56/63rpm 11) 0km - 2:15(0/km) 132/149bpm [INFb/km] 26cal 40/60rpm 12) 0km - 2:06(0/km) 134/148bpm [INFb/km] 24cal 49/62rpm 13) 0km - 2:21(0/km) 134/149bpm [INFb/km] 27cal 49/60rpm 14) 0km - 1:55(0/km) 133/148bpm [INFb/km] 21cal 57/62rpm 15) 0km - 3:20(0/km) 123/140bpm [INFb/km] 28cal 57/65rpm 16) 0km - 2:10(0/km) 134/146bpm [INFb/km] 24cal 60/60rpm 17) 0km - 2:11(0/km) 131/145bpm [INFb/km] 22cal 59/63rpm 18) 0km - 2:15(0/km) 130/145bpm [INFb/km] 22cal 59/62rpm 19) 0km - 2:03(0/km) 136/144bpm [INFb/km] 24cal 67/84rpm 20) 0km - 1:24(0/km) 136/144bpm [INFb/km] 16cal 69/73rpm 21) 0km - 3:10(0/km) 129/142bpm [INFb/km] 30cal 61/64rpm Add a comment
UT1: 2 x 12 min @ r20/ 2 min rest (pls wu & wd)
1) 2.1km - 9:00(4:18/km) 130cal 2) 0.08km - 1:00(12:30/km) 5cal 3) 2.89km - 12:00(4:09/km) 185cal 4) 0.18km - 2:00(11:03/km) 11cal 5) 2.92km - 12:00(4:07/km) 188cal 6) 0.11km - 1:00(9:21/km) 6cal 7) 1.08km - 5:00(4:38/km) 62cal Add a comment
1) 0km - 25:20(0/km) 78/109bpm [INFb/km] 94cal 60/60rpm
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1) 1km - 6:10(6:10/km) 138/144bpm [851b/km] 78cal 9.73/10.25kmph
2) 1km - 6:24(6:24/km) 142/146bpm [910b/km] 86cal 9.36/10.08kmph 3) 1km - 6:02(6:02/km) 139/142bpm [839b/km] 77cal 9.94/10.28kmph 4) 0.91km - 5:41(6:14/km) 141/145bpm [880b/km] 74cal 9.62/10.21kmph 31st Dec 2024, 4:43pm
Fenland Flier wrote: Another nice little increase but don't get too confident mate.31st Dec 2024, 4:59pm
Nellers wrote: I'm just enjoying it, FF. I'm thinking I'll gradually build to 5km then stick at a couple of those each week for a while.31st Dec 2024, 5:04pm
Fenland Flier wrote: Sounds sensible, keep enjoying it, that's the important thing. Add a comment
1) 0km - 16:44(0/km) 123/140bpm [INFb/km] 181cal 67/118rpm
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1) 0km - 12:31(0/km) 121/136bpm [INFb/km] 134cal
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1) 0km - 25:13(0/km) 77/125bpm [INFb/km] 87cal 60/60rpm
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UT2; 3 x 17 min @ r18/ 1 min rest
1) 3.86km - 17:00(4:24/km) 233cal 2) 0.08km - 1:00(12:56/km) 5cal 3) 3.88km - 17:00(4:23/km) 235cal 4) 0.04km - 1:00(27:24/km) 5cal 5) 3.89km - 17:00(4:22/km) 236cal 6) 0.04km - 1:00(26:11/km) 5cal Add a comment
1) 0km - 26:26(0/km) 77/97bpm [INFb/km] 89cal 60/60rpm
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1) 0.15km - 2:56(19:31/km) 36cal 26/rpm 3.07/3.87kmph
2) 0km - 3(0/km) 3) 0.35km - 7:02(20:07/km) 84cal 27/rpm 2.98/3.93kmph 4) 0km - 52(0/km) 5) 0.35km - 7:04(20:12/km) 84cal 27/rpm 2.97/3.36kmph 6) 0km - 18(0/km) 7) 0.35km - 7:23(21:07/km) 84cal 27/rpm 2.84/3.08kmph 8) 0km - 28(0/km) 9) 0.6km - 12:51(21:24/km) 144cal 27/rpm 2.8/3.1kmph 10) 0km - 1:29(0/km) 11) 0.2km - 4:12(20:58/km) 48cal 28/rpm 2.86/3.18kmph Add a comment
1) 0km - 21:47(0/km) 78/105bpm [INFb/km] 77cal 60/61rpm
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Cooldown
1) 1.1km - 5:05(4:38/km) 62cal Add a comment
UT1: 2 x 9 min @ r20/ 2 min rest
(Plan had 3 x 9 but I swapped out the first UT1 piece for the 5 min @ r24 test) 1) 2.15km - 9:00(4:11/km) 136cal 2) 0.23km - 2:00(8:37/km) 12cal 3) 2.16km - 9:00(4:10/km) 137cal 4) 0.03km - 2:00(1:15:11/km) 10cal Add a comment
Recovery
1) 1.07km - 5:04(4:45/km) 59cal Add a comment
TT: 5 min @ r24
1) 1.29km - 5:00(3:52/km) 87cal Add a comment
Warm up
1) 2.51km - 11:03(4:24/km) 151cal Add a comment
1) 0km - 20:51(0/km) 76/91bpm [INFb/km] 69cal 61/91rpm
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1) 1km - 6:11(6:11/km) 142/149bpm [879b/km] 85cal 9.69/10.41kmph
2) 1km - 6:34(6:34/km) 145/150bpm [952b/km] 93cal 9.14/10.01kmph 3) 1km - 5:58(5:58/km) 140/143bpm [836b/km] 80cal 10.05/10.41kmph 4) 1km - 6:14(6:14/km) 142/144bpm [885b/km] 83cal 9.63/10.28kmph 5) 0.09km - 39(6:52/km) 142/143bpm [975b/km] 8cal 8.74/9.71kmph
1) 0km - 15:50(0/km) 131/146bpm [INFb/km] 195cal 67/125rpm
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1) 0km - 10:01(0/km) 132/143bpm [INFb/km] 126cal
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1) 0km - 24:22(0/km) 73/93bpm [INFb/km] 72cal 60/60rpm
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1) 0km - 25:39(0/km) 80/143bpm [INFb/km] 100cal 60/60rpm
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