2025

  1. 5:100,5:100,5:100,6:100,5,8,5:100

  2. 5,5:100,5,10,8:100,10,5

  3. 5:100,5,5:100,5,5,10:100,5:100

2024MILES RUN:PUSHUPS, !=100 crunches

 1. 5:120,5:125,5:140,8:150,8:160,8:120,5:100

 2. 5:100,5:175,5:200,8:200,8:200,8:200,5:100

 3. 5:150,5:150,5:180,8:200,8:210,8:180,5:100

 4. 5:150,5:150,5:150,8:200,8:140,8:100,8:100

 5. 8:100,8:175,5:100,5:200,8:200,8:170,8:100

 6. 8:200,8:160,5:200,5:200,5:200,8:200,5:120

 7. 5:120,5:120,5:120,10:100,8:200,8:100,5:100

 8. 5:160,5:120,5:150,10:100,8:200,5:150,8:200

 9. 5:100,5:100,8:100,10:100,8:100,10:100,8:100

 10. 8:150,5:150,5:100,10:100,8:100,8:100,8:110

 11. 8:100,8:100,5:100,10:100,8:100,8!100,8!100

 12. 8!100,5:100,5!100,8:100,5!100,10!100,5:100

 13. 8!100,5:100,5!100,8!100,5!100,10!100,5!100

 14. 5!100,8:100,8,10:100,8!100,8:100,8:100

 15. 8:100,8:100,8:100,8!100,5!100,8!,5!100

 16. 5!100,8,5!100,8:100,5!100,8!,5:100

 17. 5!100,5:100,5!100,5!100,5!100,10,5!100

 18. 8!100,8,5:100,5!100,8:100,8,8:100

 19 5:100,5:100,5:100,8,8:100,8:100,5! 

 20 8:100,8:100,5,8:100,8:100,8:100,8:100

 21 8,8:100,8:100,8:100,8:100,8,8

 22 8:100,8,8:100,8:100,8:100,8:100,8

 23 8,8:100,8:100,8:100,8:100,8:100,8

 24 8,8,8;100,8:100,8,8,5:100

 25 8:100,8:100,8:100,8:100,8:100,8,8

 26 8:100,5!,5,8,8,8:100,8:100

 27 8:100,8:100,8:100,8,8:100,5:100,8:100

 28 8,8:100,8:100,8!100,8:100,8:100,5:100

 29. 8,8:100,8,8,8:100,8:100,8:100

 30 8:100,8,5:100,8:100,8,8,5

 31 5:100,5:100,5:100,5:100,5:100,8:100,5:100

 32 8:100,8:100,8:100,8,8:100,5,5

 33 10,5,5!100,5!100,8,5,5

 34 8:100,8,5:100,8,5,8,4!100

 35 8,5,10,5,5,8,8

 36 8:100,8,5,8:100,10,8:100, 8

 37 8:100,8,5,5,5,10,8:100

 38 8,8:100,8,8:100,5,10:100,5:100

 39 8:100,8,8:100,5,5,8,8:100

 40 8:100,10:100,8:100,5,5,8,10:100

 41 8:100,8,5,10:100,5,8:100,5

 42 8:100,10,5:100,10,5,10:100,8:100

 43 5,8:100,5:100,10,5,8,10

 44 10,5,8,10,8,10,5

 45 10,5,5,10,5,10,5

 46 10,5,5:100,10:100,8:100,8:100,7

 47 5,10,5,5,10,10,5

 48 10,8,5,10:100,10,8:100,8:100

 49 10,8,5,5,5,10,5

 50 5:100,5:100,5,10,10:100,10,5:100

 51 5:100,5,5:100,5:100,10,5

 52 5:100,10:100,10,10:100,8,8,5:100

2023

Wk1 5,10,8,5,5,3,21

Wk2 0,8,8,8,8,8,5

Wk3 5,8,8,5,8,8,5

Wk4 5,5,5,5,5,5,5

Wk5 5,5,10,5,10,5,5

Wk6 5,10,10,5,10,5,5

Wk7 5,5,10,8,5,8,5

Wk8 5,0,10,8,10,8,5

Wk9 0,10,8,8,8,8,5

Wk10 5,10,8,8,5,8,5

Wk11 5,8,8,8,8,8,5

Wk12 5,3,5,10,8,8,8

Wk13 8,8,8,8,5,5,8

Wk14 8,8,8,8,8,5,5

Wk15 8,5,5,8,5,10,8

Wk16 8,8,5,8,5,8,8

Wk17 5,5,5,5,5,8,8

Wk18 5,5,5,8,5,8,8

Wk19 5,5,5,8,5,8,8

Wk20 5,5,5,8,5,8,5

Wk21 5,5,0,5,5,8,5

Wk22 5,5,0,5,5,8,5

Wk23 5,5,5,5,0,5,5

Wk24 5,5,5,10,5,0,8

Wk25 5,5,5,3,5,5,5

Wk26 5,5,0,10,5,8,8

Wk27 8,8,8,5,8,5,8

Wk28 5,8,8,5,5,8,5

Wk29 8,5,5,8,5,8,5

Wk30 8,5,5,5,5,8,5

Wk31 5,8,5,8,8,8,5

Wk32 8,5,5,8,0,8,5

Wk33 5,8,8,8,5,8,5

Wk34 5,8,5,8,8,5,5

Wk35 5,5,0,5,8,8,5

Wk36 5,5,5,8,8,8,5

Wk37 8,8,8,8,8,5,5

Wk38 8,8,8,8,8,8,5

Wk39 8,8,5,8,5,8,5

Wk40 8,8,5,5,5,8,5

Wk41 5,5,5,5,8,8,5

Wk42 5,5,5,8,8,8,5

Wk43 5,5,5,8,5,8,5

Wk44 5,5,5,8,8,8,5

Wk45 5,5,5,5,5,8,5

Wk46 5,5,5,8,8,8,5

Wk47 5,5,5,8,8,8,8

Wk48 8,8,5,8,8,8,5

Wk49 8,5,5,8,8,8,5

Wk50 8,5,5,8,8,8,8

Wk51 5,5,5,8,8,8,8

Wk52 5,5,5,5,5,8,5

2022 Run Log

 Wk1 22,3,4,4,4,15,3

Wk2 5,5,5,5,3,3,26.2

Wk3 0,0,0,5,5,5,5

Wk4 5,10,5,5,5,5,5

Wk5 0,10,8,8,8,8,3

Wk6, 8,8,5,8 5,8,5

Wk7 8,8,5,8,5,5,5

Wk8 5,5,5,8,8,5,5 

Wk9 10,8,5,8,5,8,5

Wk10 8,5,5,8,8,5,5

Wk11 8,5,5,8,8,8,3

Wk12 8,8,5,8,5,5,5

Wk13 8,8,5,8,8,8,5

Wk14 5,5,5,8,8,8,5

Wk15 8,5,5,18,4,5,5

Wk16 0,8,5,8,8,8,5

Wk17 8,8,5,8,8,18,3

Wk18 8,5,5,8,5,5,5

Wk19 8,5,5,8,8,8,5

Wk20 8,5,5,8,8,5,5

Wk21 8,8,5,8,8,8,5

Wk22 8,8,5,8,5,5,5

Wk23 8,5,5,8,8,5,5

Wk24 8,5,5,8,8,5,5

Wk25 8,5,5,8,5,5,5

Wk26 5,5,5,10,5,8,8

Wk27 8,5,5,8,5,8,10

Wk28 10,5,5,8,5,10,5

Wk 29 8,8,5,8,5,5,5

Wk30 5,5,5,5,5,5,5

Wk31 5,5,5,8,8,8,5

Wk32 8,5,5,5,5,5,8

Wk33 8,8,8,8,5,5,5

Wk34 8,8,5,5,10,10,5

Wk35 13.7,5,3,5,5,14,3

Wk36 8,8,3,8,15,5,5

Wk37 5,5,5,5,5,10,5

Wk38 5,5,5,13.2,5,5,5

Wk39 8,8,5,8,8,15.1,3

Wk40 8,5,5,5,8,5,5

Wk41 5,5,5,5,5,5,5

Wk42 16,3,3,5,8,10,3

Wk43 16,4,3,10,5,5,5

Wk44 8,8,5,5,17,5,5

Wk45 5,5,5,13.4,5,8,5

Wk46 13,5,5,8,12,5,5

Wk47 17,5,5,15,5,5,5

Wk48 8,17,0,8,10,5,5

Wk49 5,21,3,3,10,5,5

Wk50 10,20,5,5,8,8,5

Wk51 5,5,5,15,5,5,5

Wk52 5,5,10,5,5,10,10

Wk53 5,10,0,15,5,5,5

2021

Wk1 8,10,8,8,8,5,5

Wk2 8,8,8,8,8,8,0

Wk3 8,8,5,8,5,5,8

Wk4 8,5,8,8,5,8,5

Wk5 8,8,8,5,8,5,0

Wk6 8,8,8,8,5,8,5

Wk7 8,8,8,5,8,5,5

Wk8 8,5,8,5,8,5,5

Wk9 8,5,5,8,5,8,5

Wk10 8,5,8,8,5,5,5

Wk11 8,5,8,5,8,0,8

Wk12 5,8,8,8,8,8,5

Wk13 8,8,8,8,8,8,0

Wk14 8,8,8,8,8,8,5

Wk15 8,8,8,8,8,8,5

Wk16 5,5,8,8,8,8,0

Wk17 8,8,8,8,8,8,5

Wk18 8,5,5,8,8,8,5

Wk19 8,8,5,8,8,8,5

Wk20 5,8,8,8,5,8,5

Wk21 8,5,8,5,8,5,0

Wk22 8,8,8,5,8,8,5

Wk23 0,8,8,8,5,8,5

Wk24 5,8,8,8,8,8,5

Wk25 8,8,8,8,8,8,5

Wk26 5,8,8,8,5,5,5

Wk27 8,5,8,8,5,5,8

Wk28 5,5,5,8,4,5,5

Wk29 8,8,8,5,8,8,4

Wk30 8,5,5,5,4,8,5

Wk31 8,8,8,5,8,8,5k

Wk32 8,8,8,5,8,8,0

Wk33 8,8,8,5,8,8,5

Wk34 8,8,8,5,8,8,5

Wk35 5,5,5,5,5,5,5

Wk36 5,5,5,5,5,5,5

Wk37 5,8,5,5,5,5,5

Wk38 5,5,5,0,0,8,8

Wk39 8,8,5,5,8,5,5

Wk40 8,8,8,5,8,8,5

Wk41 5,8,5,5,8,8,5

Wk43 8,8,8,8,8,5,5

Wk44 8,8,8,8,8,8,5k

Wk45 5,13,5,8,10,5,5

Wk46 5,5,11,5,5,10,5

Wk 47 5,20,5,5,5,8,5

Wk48 5,18.5,5,5,8,5,5

Wk49 5,16,5,5,5,15,3

Wk50 5,5,19,3,5,5,3

Wk51 17,3,5,5,8,8,3

Wk52 21,3,0,8,8,8,3

Wk53 21,3,4,4,8,5,0

Wk54 22,3,3,4,4,15,

Run log

Wk1 8,5,8,5,8,5,0

Wk2 8,8,8,8,5,5,8

Wk3 0,8,8,8,8,5,8

Wk4 8,8,8,8,5,5,8

Wk5 8,8,8,8,5,5,8

Wk6 8,8,8,8,5,5,8

Wk7 5,8,8,8,5,5,8

Wk8 8,8,8,5,5,0,8

Wk9 8,8,8,8,8,0,8

Wk10 8,8,5,8,8,8,8

Wk11 8,8,8,8,8,5,8

Wk12 8,8,8,8,8,5,5

Wk13 0,8,8,8,8,0,8

Wk14 8,8,8,8,8,5,8

Wk1 8,0,8,8,8,8,8
Wk2 8,8,8,8,5,8,5
Wk3 8,8,8,8,5,8,5
Wk4 5,5,8,8,8,8,8
Wk5 8,8,8,8,5,8,5
Wk6 8,8,8,8,8,5,5
Wk7 8,8,8,8,8,5,5
Wk8 8,8,8,8,8,5,5
Wk9 8,8,8,8,8,5,5
Wk10 8,8,8,8,8,5,5
Wk11 8,8,8,8,8,5,5
Wk12 8,8,8,5,0,8,8
Wk13 8,8,8,8,8,8,8
Wk14 8,8,8,8,8,8,5
Wk15 5,5,8,8,8,8,8
Wk16 8,8,8,8,8,8,5
Wk17 8,8,8,8,5,8,8
Wk18 8,8,8,5,5,8,8
Wk19 8,8,8,8,5,5,8
Wk20 8,8,5,8,8,8,5
Wk21 8,8,8,8,0,8,8
Wk22 8,8,8,8,5,5,8
Wk23 8,8,8,8,5,5,8
Wk24 8,8,8,8,5,8,5
Wk25 8,8,8,8,5,8,5
Wk26 8,8,8,8,5,8,5
Wk27 8,8,8,8,5,8,5
Wk28 8,8,8,8,5,8,8
Wk29 8,8,8,8,8,8,5
Wk30 8,8,8,8,5,8,5
Wk31 8,8,5,5,5,8,8
Wk32 8,5,8,8,0,8,8
Wk33 8,8,8,8,5,8,8
Wk34 8,8,8,8,8,5,8
Wk35 8,8,8,8,5,8,8
Wk36 8,8,8,8,0,10,10
Wk37 8,8,8,8,8,8,5
Wk38 8,8,8,8,8,5,5
Wk39 8,8,8,8,8,5,8
Wk40 8,8,8,8,8,5,5
Wk41 8,8,8,8,5,8,5
Wk42 8,8,10,8,10,10,8
Wk43 10,8,8,8,7,10,8
Wk44 10,8,8,8,8,10,0
Wk45 8,8,8,8,5,8,8
Wk46 8,8,8,8,8,8,8
Wk47 8,8,8,8,5,8,8
Wk48 8,8,8,8,8,8,8
Wk49 5,5,0,8,5,8,8
Wk50 8,8,8,5,5,8,8
Wk51 8,8,8,8,5,8,8
Wk52 8,8,8,8,0,8,8
Wk53 8,8,0,8,0,8,8
Wk54 8,8,8,0,0,8,8
Wk55 8,8,8,8,8,8,8
Wk56 8,8,8,8,8,8,8
Wk57 8,8,8,8,5,8,8
Wk58 8,8,8,8,8,8,8
Wk59 8,8,8,8,8,5,8
Wk60 8,8,8,5,5,5,8
Wk61 8,5,8,8,5,5,8
Wk62 8,5,5,5,5,5,8
Wk63 8,8,8,8,5,5,5
Wk64 8,8,8,8,0,10,8
Wk65 8,8,8,8,8,5,8
Wk66 10,10,8,5,0,10,8
Wk67 10,8,8,8,0,10,8
Wk68 10,8,8,5,8,5,5
Wk69 8,8,8,5,8,5,5
Wk70 5,8,5,8,5,5,10
Wk71 8,0,8,8,5,5,5
Wk72 5,5,8,5,8,8,0
Wk73 0,8,8,8,8,5,8
Wk74 8,8,8,0,8,0,8
Wk75 8,8,8,8,8,5,8
Wk76 8,8,8,8,8,5,5
Wk77 8,8,8,5,5,8,8
Wk78 8,8,8,0,8,8,8
Wk79 8,8,8,8,5,5,5
Wk80 8,8,8,8,8,5,8
Wk81 8,5,8,5,5,5,8
Wk82 0,8,8,8,8,5,8
Wk83 5,5,8,5,5,5,8

Wk84 8,8,8,8,8,5,5

Wk85 5,0,0,0,8,8,8

Wk86 8,8,8,8,0,8,8

Wk87 8,8,8,5,8,5,8

Wk88 8,8,8,8,5,5,5

Wk89 8,8,8,8,5,0,8

Wk90 8,8,8,5,8,5,8

Wk1 10,10,10,10,8,7,8
Wk2 10,10,8,10,8,8,8
Wk3 8,8,8,8,8,8,8
Wk4 8,8,8,8,8,5,5
Wk5 10,5,10,10,10,5
Wk6 10,5,5,10,5,10,5
Wk7 5,5,0,5,5,5,10
Wk8 10,10,10,8,10,5,5
Wk9 10,10,8,10,5,5,10
Wk10 10,10,10,5,5,5,5
Wk 11 10,10,10,10,10,5,10
Wk12 10,10,10,10,10,5,10
Wk13 10,10,10,10,10,0,10
Wk14 10,10,10,10,10,5,10
Wk15 10,10,10,10,10,10,5
Wk16 10,10,5,10,10,5,10
Wk17 10,10,10,10,10,0,10
Wk18 10,10,10,10,10,5,10
Wk19 10,10,10,10,10,10,10
Wk20 10,10,5,10,10,0,10
Wk21 10,5,10,10,10,10,10
Wk22 0,10,10,10,10,10,10
Wk23 10,10,10,10,10,10,5
Wk24 10,10,10,10,10,8,5
Wk25 8,0,10,10,10,10,8
Wk26 8,8,8,8,8,8,8
Wk27 8,8,0,10,10,10,8
Wk28 0,10,10,10,10,10,8
Wk29 8,8,10,10,10,8,8
Wk30 8,8,8,8,8,8,8
Wk31 5,5,5,5,10,10,5
Wk32 10,10,5,10,8,5,10
Wk33 5,10,8,10,10,10,8
Wk34 8,10,8,8,10,8,8
Wk35 8,8,0,8,8,8,8
Wk36 8,8,8,8,10,10,10
Wk37 8,10,8,8,8,8,10
Wk38 8,8,8,8,10,8,8
Wk39 8,8,8,8,8,8,8
Wk40 8,0,13,10,10,10,10
Wk41 5,10,8,8,10,8,8
Wk42 8,8,8,8,8,8,8
Wk43 8,8,8,8,8,8,8
Wk44 5,10,8,8,8,8,10
Wk45 10,10,8,8,0,10,10
Wk46 6,8,8,8,10,8,8
Wk47 8,8,8,5,8,10,8
Wk48 8,10,8,10,8,8,8
Wk49 8,8,8,8,8,8,8
Wk50 8,8,8,8,0,10,8
Wk51 8,8,8,8,5,8,5
Wk52 8,8,8,8,5,8,5

Wk31 10,8,10,10,10,10,10
Wk32 10,10,10,10,10,10,10
Wk33 10,10,10,10,10,10,10
Wk34 8,10,8,8,10,8,8
Wk35 8,10,10,10,8,8,10
Wk36 10,8,10,10,10,8,10
Wk37 10,8,10,10,10,10,10
Wk38 10,8,10,10,10,8,10
Wk39 10,8,10,10,10,8,10
Wk40 10,10,10,10,10,10,10
Wk41 10,10,10,10,10,10,10
Wk42 10,10,8,10,10,8,10
Wk43 10,10,10,10,10,5,5
Wk44 8,10,10,10,10,8,5
Wk45 10,10,10,10,10,5,8
Wk46 10,8,10,10,10,8,10
Wk47 10,10,10,10,10,10,5
Wk48 10,8,10,10,10,5,8
Wk49 10,10,10,10,10,5,5
Wk50 10,10,10,10,10,5,off
Wk51 10,10,10,10,10,5,5
Wk52 10,10,8,10,10,5,8

Wk1, 8, 10, 10, 10, 10, 10, 10
Wk2, 10, 10, 10, 10, 8, 10, 10
Wk3, 10, 10, 8, 10, 10, 10, 10
Wk4, 10, 10, 10, 10, 10, 10, 10
Wk5, 10, rest week off sick
Wk6 10, 10, off, 10, 10, 10, 10
Wk7 10, 10, 10, 10, 10, 10, 10
Wk8 10,10,10,10,10,10,10
Wk9 10,10,10,10,10,10,10
Wk10 10,10,10, 10, 10, off
Wk11 off, off, 5, 10, 7, off, 7
Wk12 7, 8, 8, 8, 8, 9, 10
Wk13 9,9,10,10,10,8,8
Wk14 10,10,off,10,10,10,10
Wk15 10,10,8,10,10,8,10
Wk16 10,10,10,8,off,10,10
Wk17 10,10,8,10,8,10,8
Wk18 9,8,10,10,8,10,10
Wk19, 10,10,10,8,10,10,8
Wk20 10,10,8,10,10,9,10
Wk 21 10,10,10,10,10,10,10
Wk22 10,10,10,off,16,10,10
Wk23 10,10,10,10,10,10,10
Wk24 10,10,10,10,10,10,10
Wk25, 10,10,8,10,10,10,10
Wk26 10,10,10,10,10,10,10
Wk27 7,8,10,9,10,10,8
Wk28 8,8,8,10,10,10,10
Wk29 10,10,10,10,10,10,10
Wk30 10,10,10,10,10,10,10

Monday: 8 miles landice 60:00

Tuesday: 10 miles landice 75:00

Wednesday: 8 miles landice 60:00

Thursday: 10 miles landice 75:00

Friday: 10 miles landice 75:00

Saturday: 10 miles landice 75:00

Sunday: 8 miles landice 60:00

Monday: 10 miles landice 75:00

Tuesday: 10 miles landice 75:00

Wednesday: 10 miles landice 75:00

Thursday: 10 miles landice 75:00

Friday: 10 miles landice 75:00

Saturday: 10 miles landice 75:00

Sunday: 10 miles landice 75:00

Monday: 10 miles landice 75:00

Tuesday: 10 miles landice 75:00

Wednesday: 10 miles landice 75:00

Thursday: 8 miles landice 60:00

Friday: 8 miles landice 60:00

Saturday: 10 miles landice 75:00

Sunday: 10 miles landice 75:00

Monday: 8 miles landice 60:00

Tuesday: 10 miles landice 75:00

Wednesday: 8 miles landice 60:00

Thursday: 10 miles landice 75:00

Friday: 10 miles landice 75:00

Saturday: 10 miles landice 75:00

Sunday: 8 miles landice 60:00