TwolfIrl

About Me
Late Starter, ran first marathon last year basically for a bet and charity and really enjoyed it, Not the best Trainer in the world as have loads of other interests. still playing Gaa Football and Hurling for my Local Club but this is last Season as I am definately over the hill. The next oldest player must be 10 years younger than me, but I find it hard to give up the comradeship of team sport. This running lark is great and I will eventually sort out the training laziness. Dream is to run a sub 4 hr marathon. maybe Dublin 09 Show More...

About Me

Late Starter, ran first marathon last year basically for a bet and charity and really enjoyed it, Not the best Trainer in the world as have loads of other interests. still playing Gaa Football and Hurling for my Local Club but this is last Season as I am definately over the hill. The next oldest player must be 10 years younger than me, but I find it hard to give up the comradeship of team sport. This running lark is great and I will eventually sort out the training laziness. Dream is to run a sub 4 hr marathon. maybe Dublin 09

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Recent Blogs
Back on the road again	Jul 2009
My Cork City Marathon 2009 4:28	Jun 2009

My parkrun
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Recent Training
23rd Apr	General	0.5mi	15:10
23rd Apr	General	23.4mi	1:30:17
22nd Apr	General	0.4mi	14:01
22nd Apr	General	0mi	11:59
22nd Apr	Strength	0mi	28:20

12 Month Benchmarks	Run	Bike
Mile	8:35	2:08
5k	28:46	6:57
5mi	47:01	11:21
10k	59:15	15:11

Recent Pictures
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Recent Threads
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Buddies (1)

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+ 161 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2015	2016	2017	2018	PB	WB
5km	4		22:35 61.28	20:22 68.46					25:43 56.81			20:22 6:33/mi	68.46
4mi	1			29:02 62.20								29:02 7:16/mi	62.20
5mi	4		37:04 60.66						43:29 54.71	40:23 59.40		37:04 7:25/mi	60.66
10km	5			45:38 61.97	51:06 55.79	49:00 58.65				48:45 61.46		45:38 7:21/mi	61.97
13.1mi	2								2:07:21 51.02	1:55:17 56.86		1:55:17 8:48/mi	56.86
15mi	1										2:24:38 52.82	2:24:38 9:39/mi	52.82
26.2mi	7	4:36:22 46.08	3:51:11 55.54	3:55:08 55.06			4:08:00 53.53	4:27:05 50.57			3:48:08 60.78	3:48:08 8:42/mi	60.78

2018		Result	WAVA	Distance
2 Dec	Valencia Marathon PB	3:48:08	60.78	26.2mi
30 Sep	Cork to Cobh PB	2:24:38	52.82	15mi
10 Mar	Quest Kenmare Expert Adventure Race	/ /	0.00	9km/55km/3km
1 Jan	Bandon AC 5 Mile Road Race		0.00	5mi
2017		Result	WAVA	Distance
9 Dec	Clonakilty Waterfront 10k SB	48:45	61.46	10km
11 Nov	Eyeries 5 KMile SB	40:23	59.40	5mi
14 May	Bay Run Half Marathon PB	1:55:17	56.86	13.1mi
2016		Result	WAVA	Distance
12 Nov	Eyeries 5 Mile	43:58	54.11	5mi
6 Sep	Run for Life 5k SB	25:43	56.81	5km
26 May	Ballyandreen 5Mile SB	43:29	54.71	5mi
15 May	Bay Run Half Marathon SB	2:07:21	51.02	13.1mi
2015		Result	WAVA	Distance
15 Mar	Barcelona Marathon SB	4:27:05	50.57	26.2mi
2013		Result	WAVA	Distance
28 Oct	Dublin Marathon SB	4:08:00	53.53	26.2mi
2012		Result	WAVA	Distance
30 Jun	Ballineen Enniskeane Roundtower 10k SB	49:00	58.65	10km
2011		Result	WAVA	Distance
30 Oct	Bandon 10k SB	51:06	55.79	10km
2010		Result	WAVA	Distance
24 Oct	Bandon 10k PB	45:38	61.97	10km
19 Sep	Cork BHAA Garda 5k	21:02	66.29	5km
1 Sep	BHAA Togher AC 5k PB	20:22	68.46	5km
20 Jun	Dunmanway 10k	46:22	60.99	10km
7 Jun	Cork City Marathon SB	3:55:08	55.06	26.2mi
20 May	Fota Cheetah Run Eagle A/c 4m PB	29:02	62.20	4mi
2009		Result	WAVA	Distance
15 Nov	Munster Intermediate Cross Country race	38:41	50.47	7km
26 Oct	Dublin Marathon SB	3:51:11	55.54	26.2mi
16 Jun	BHAA John Buckley Sports 5K SB	22:35	61.28	5km
10 Jun	BHAA Glanmire 5 Mile PB	37:04	60.66	5mi
1 Jun	Cork City Marathon	4:28:18	47.86	26.2mi
2008		Result	WAVA	Distance
2 Jun	Cork City Marathon SB	4:36:22	46.08	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	4.2	3.3	4.3	7.8	0	0	0	0	0	0	0	0	19.6
2024	6	7	32	12	0	0	0	0	0	0	0	0	57
2024	38	61	69	84	0	0	0	0	0	0	0	0	251
2023	1.3	3.8	2.3	2	5.9	1.6	0	4.2	5.2	3.3	4	3.5	37.1
2023	6	0	4	6	24	3	0	4	34	0	40	0	121
2023	22	125	88	192	308	178	146	31	94	98	77	31	1389
2022	7.7	9.8	9	13.2	13.8	16.1	7.2	2.7	1.7	0.5	2.2	2	85.8
2022	39	43	52	80	74	64	41	4	5	5	6	0	412
2022	130	175	281	405	402	384	217	96	16	21	0	0	2125
2021	0	0	0	0	0.2	6.4	8.7	7.2	4	8	4.1	1.4	40
2021	78	31	48	19	31	15	34	36	58	77	34	0	461
2021	274	298	408	460	365	493	469	256	87	47	102	59	3317
2020	4.7	6.3	8.7	1.2	0	1.1	1.4	0	0	1.7	0	8.1	33
2020	49	72	84	99	92	44	43	10	23	73	27	38	653
2020	222	64	183	293	480	424	266	289	182	295	292	169	3159
2019	3.4	3.2	3.1	6.5	3	7.5	3.4	1.1	0	1.9	3.2	8.5	44.7
2019	60	29	58	74	60	61	16	9	24	54	82	70	597
2019	48	133	174	250	68	150	0	200	36	146	143	257	1605
2018	5.6	1.3	1.7	0.8	3.7	1.6	2.2	0	1.2	4.4	1.1	2.7	26.2
2018	37	27	23	13	14	24	63	20	138	205	138	62	763
2018	64	53	112	41	178	87	47	0	0	0	0	0	581
2017	2	0	0	0	0	0	0	0	0	0	0	0	2
2017	2.6	3.2	2	2.6	1.4	3.4	4	0.8	3.3	1.7	2.3	0	27.4
2017	45	11	22	115	81	81	76	56	46	39	105	41	717
2016	0.2	0	0	0.2	1.1	1	0	0	0	0	0.3	1.9	4.6
2016	16	54	73	95	64	51	78	83	70	23	9	22	639
2015	0	0	0	1.3	0	0	0	0	0	0	0	0	1.3
2015	102	108	43	19	21	24	21	21	8	27	18	0	413
2015	0	0	13	19	0	0	0	0	0	0	0	0	32
2014	0	0	1.2	2	0	0	0	0	0	0	0	0	3.2
2014	0	2	0	11	0	0	0	0	5	44	91	67	219
2014	0	0	24	0	0	0	0	0	0	0	0	0	24
2013	0	2	2	20	2	22	72	106	151	125	30	2	534
2013	0	6	30	4	32	0	0	0	0	0	0	0	72
2012	39	56	88	45	94	17	37	82	50	25	10	0	543
2012	18	0	25	14	67	28	42	12	0	0	14	0	220
2011	0	0	2	10	16	45	13	47	31	47	64	25	302
2011	0	0	0	0	65	62	43	17	12	0	0	0	199
2010	58	36	107	63	106	37	45	81	65	81	21	5	704
2010	0	0	0	57	49	18	12	0	0	0	0	0	136
2009	0	0	6	74	91	49	50	58	120	115	43	78	684

Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3
-	-	-	-	0.7mi, 25:19 Swim - General 1) 0.2km - 4:12(20:58/km) 105/130bpm [2202b/km] 38cal 26/rpm 2.86/0kmph 2) 0km - 18(0/km) 128/130bpm [INFb/km] 38cal 2.86/0kmph 3) 0.4km - 7:49(19:32/km) 122/130bpm [2382b/km] 73cal 31/rpm 3.08/0kmph 4) 0km - 2:02(0/km) 107/130bpm [INFb/km] 73cal 3.08/0kmph 5) 0.2km - 3:51(19:14/km) 121/134bpm [2328b/km] 53cal 31/rpm 3.13/0kmph 6) 0km - 2:03(0/km) 111/139bpm [INFb/km] 53cal 3.13/0kmph 7) 0.24km - 5:05(21:11/km) 112/139bpm [2372b/km] 64cal 28/rpm 2.83/0kmph Add a comment 0mi, 50:29 Cross - Strength Add a comment	0.6mi, 19:56 Swim - General 1) 1km - 19:56(19:56/km) 124/151bpm [2472b/km] 181cal 3.01/3.6kmph Add a comment 0mi, 17:17 Cross - General 1) 0km - 17:17(0/km) 99/118bpm [INFb/km] 106cal 111/130rpm Add a comment	-
Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10
0.7mi, 25:57 Swim - General 1) 0.44km - 8:25(19:07/km) 115/144bpm [2199b/km] 76cal 29/rpm 3.13/0kmph 2) 0km - 16(0/km) 106/144bpm [INFb/km] 76cal 3.13/0kmph 3) 0.2km - 4:11(20:56/km) 109/144bpm [2281b/km] 38cal 28/rpm 2.86/0kmph 4) 0km - 31(0/km) 111/144bpm [INFb/km] 38cal 2.86/0kmph 5) 0.1km - 1:53(18:55/km) 119/144bpm [2250b/km] 17cal 32/rpm 3.19/0kmph 6) 0km - 32(0/km) 130/144bpm [INFb/km] 17cal 3.19/0kmph 7) 0.1km - 1:50(18:23/km) 130/144bpm [2390b/km] 17cal 32/rpm 3.27/0kmph 8) 0km - 33(0/km) 137/144bpm [INFb/km] 17cal 3.27/0kmph 9) 0.1km - 1:52(18:38/km) 138/155bpm [2571b/km] 17cal 33/rpm 3.21/0kmph 10) 0km - 37(0/km) 142/155bpm [INFb/km] 17cal 3.21/0kmph 11) 0.1km - 1:50(18:16/km) 147/170bpm [2686b/km] 17cal 33/rpm 3.27/0kmph 12) 0km - 41(0/km) 151/170bpm [INFb/km] 17cal 3.27/0kmph 13) 0.12km - 2:47(23:11/km) 129/170bpm [2992b/km] 25cal 25/rpm 2.59/0kmph Add a comment 0mi, 1:00:28 Bike - General 1) 0km - 1:00:28(0/km) 115/131bpm [INFb/km] 497cal Add a comment	0.3mi, 8:17 Swim - General 1) 0.44km - 8:17(18:49/km) 94/114bpm [1768b/km] 75cal 3.19/3.6kmph Add a comment 0.5mi, 5:31 Run - General 1) 0.76km - 5:31(7:18/km) 110/118bpm [803b/km] 42cal 8.22/10.03kmph Add a comment 0mi, 1:00:00 Bike - General 1) 0km - 5:00(0/km) 94/106bpm [INFb/km] 27cal 2) 0km - 5:00(0/km) 102/108bpm [INFb/km] 33cal 3) 0km - 5:00(0/km) 111/118bpm [INFb/km] 38cal 4) 0km - 3:00(0/km) 116/118bpm [INFb/km] 25cal 5) 0km - 5:00(0/km) 107/115bpm [INFb/km] 36cal 6) 0km - 3:00(0/km) 108/113bpm [INFb/km] 22cal 7) 0km - 5:00(0/km) 113/121bpm [INFb/km] 40cal 8) 0km - 3:00(0/km) 116/119bpm [INFb/km] 25cal 9) 0km - 5:00(0/km) 113/119bpm [INFb/km] 40cal 10) 0km - 3:00(0/km) 107/110bpm [INFb/km] 22cal 11) 0km - 13:00(0/km) 114/123bpm [INFb/km] 105cal 12) 0km - 5:00(0/km) 108/112bpm [INFb/km] 37cal Add a comment	-	16.5mi, 1:13:52 Bike - General 1) 3.59km - 10:00(2:47/km) 83/107bpm [231b/km] 41cal 21.53/31.08kmph 2) 2.86km - 10:00(3:29/km) 90/125bpm [314b/km] 51cal 17.18/28.17kmph 3) 0.22km - 30(2:15/km) 93/96bpm [209b/km] 3cal 26.66/28.98kmph 4) 0.49km - 1:00(2:03/km) 96/100bpm [196b/km] 6cal 29.35/31.95kmph 5) 0.19km - 30(2:42/km) 100/100bpm [270b/km] 3cal 22.25/30.05kmph 6) 0.33km - 1:00(3:03/km) 100/102bpm [305b/km] 6cal 19.68/34.8kmph 7) 0.15km - 30(3:25/km) 104/109bpm [355b/km] 3cal 17.56/27.32kmph 8) 0.35km - 1:00(2:52/km) 92/100bpm [264b/km] 5cal 20.87/27.48kmph 9) 0.18km - 30(2:51/km) 87/91bpm [248b/km] 2cal 21.07/22.98kmph 10) 0.26km - 1:00(3:51/km) 79/86bpm [304b/km] 4cal 15.6/20.85kmph 11) 0.12km - 30(4:05/km) 77/80bpm [314b/km] 2cal 14.7/15.98kmph 12) 0.34km - 1:00(2:56/km) 91/106bpm [267b/km] 5cal 20.42/23.14kmph 13) 0.16km - 30(3:10/km) 92/102bpm [291b/km] 3cal 18.96/21.76kmph 14) 0.35km - 1:00(2:49/km) 87/93bpm [245b/km] 5cal 21.29/27.92kmph 15) 0.16km - 30(3:11/km) 88/93bpm [280b/km] 2cal 18.85/20.21kmph 16) 0.31km - 1:00(3:17/km) 87/91bpm [285b/km] 5cal 18.31/20.47kmph 17) 0.13km - 30(3:46/km) 81/85bpm [305b/km] 2cal 15.93/17.51kmph 18) 0.19km - 1:00(5:10/km) 72/81bpm [372b/km] 3cal 11.6/15.49kmph 19) 10.6km - 28:00(2:38/km) 119/150bpm [314b/km] 244cal 22.72/40.5kmph 20) 5.55km - 13:52(2:30/km) 110/146bpm [274b/km] 105cal 24.04/45.81kmph Add a comment	0.7mi, 26:50 Swim - General 1) 0.8km - 16:18(20:22/km) 116/135bpm [2363b/km] 148cal 27/rpm 2.95/0kmph 2) 0km - 32(0/km) 108/135bpm [INFb/km] 148cal 2.95/0kmph 3) 0.08km - 1:49(22:38/km) 115/135bpm [2602b/km] 16cal 26/rpm 2.65/0kmph 4) 0km - 45(0/km) 114/135bpm [INFb/km] 16cal 2.65/0kmph 5) 0.08km - 2:20(29:08/km) 111/135bpm [3234b/km] 21cal 28/rpm 2.06/0kmph 6) 0km - 38(0/km) 121/135bpm [INFb/km] 21cal 2.06/0kmph 7) 0.1km - 1:46(17:39/km) 138/179bpm [2435b/km] 16cal 33/rpm 3.39/0kmph 8) 0km - 28(0/km) 178/179bpm [INFb/km] 16cal 3.39/0kmph 9) 0.1km - 2:16(22:39/km) 166/179bpm [3760b/km] 21cal 28/rpm 2.65/0kmph Add a comment 0mi, 6:56 Cross - General 1) 0km - 6:56(0/km) 104/116bpm [INFb/km] 46cal 116/149rpm Add a comment 0mi, 53:51 Cross - Strength Add a comment 2.1mi, 20:27 Run - General 1) 1km - 6:10(6:10/km) 122/137bpm [753b/km] 55cal 9.73/10.23kmph 2) 1km - 6:03(6:03/km) 120/137bpm [725b/km] 54cal 9.92/10.4kmph 3) 1km - 6:04(6:04/km) 122/127bpm [741b/km] 55cal 9.89/10.08kmph 4) 0.36km - 2:10(6:05/km) 124/127bpm [755b/km] 20cal 9.86/10.05kmph Add a comment	-	-
Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
1.2mi, 40:55 Swim - General 1) 2km - 40:55(20:27/km) 121/173bpm [2475b/km] 372cal 2.93/0kmph Add a comment	0mi, 1:00:10 Bike - General 1) 0km - 1:00:10(0/km) 114/146bpm [INFb/km] 483cal Add a comment	-	0.9mi, 33:56 Swim - General 1) 0.5km - 11:02(22:04/km) 100/108bpm [2206b/km] 100cal 25/rpm 2.73/0kmph 2) 0km - 23(0/km) 104/108bpm [INFb/km] 100cal 2.73/0kmph 3) 0.1km - 1:43(17:10/km) 102/108bpm [1750b/km] 16cal 34/rpm 3.5/0kmph 4) 0km - 17(0/km) 105/108bpm [INFb/km] 16cal 3.5/0kmph 5) 0.1km - 1:54(19:00/km) 120/133bpm [2281b/km] 20cal 32/rpm 3.16/0kmph 6) 0km - 16(0/km) 127/133bpm [INFb/km] 20cal 3.16/0kmph 7) 0.1km - 1:54(19:04/km) 126/133bpm [2403b/km] 20cal 31/rpm 3.16/0kmph 8) 0km - 19(0/km) 127/133bpm [INFb/km] 20cal 3.16/0kmph 9) 0.1km - 2:00(20:01/km) 123/133bpm [2463b/km] 21cal 30/rpm 3/0kmph 10) 0km - 17(0/km) 125/133bpm [INFb/km] 21cal 3/0kmph 11) 0.1km - 1:53(18:52/km) 123/133bpm [2320b/km] 20cal 31/rpm 3.19/0kmph 12) 0km - 16(0/km) 131/133bpm [INFb/km] 20cal 3.19/0kmph 13) 0km - 16(0/km) 132/134bpm [INFb/km] 20cal 3.19/0kmph 14) 0.52km - 11:24(21:55/km) 107/134bpm [2346b/km] 103cal 27/rpm 2.73/0kmph Add a comment 16.2mi, 1:04:33 Bike - General 1) 5km - 16:23(3:17/km) 139/175bpm [455b/km] 184cal 75/rpm 160/626W 18.32/34.87kmph 2) 5km - 11:48(2:22/km) 159/178bpm [375b/km] 162cal 78/rpm 127/370W 25.43/32.83kmph 3) 5km - 11:56(2:23/km) 154/183bpm [367b/km] 157cal 75/rpm 155/398W 25.15/42.25kmph 4) 5km - 10:15(2:03/km) 138/188bpm [283b/km] 115cal 84/rpm 137/418W 29.28/51.09kmph 5) 5km - 10:58(2:12/km) 172/189bpm [377b/km] 170cal 76/rpm 151/699W 27.37/42.96kmph 6) 0.99km - 3:14(3:16/km) 163/175bpm [532b/km] 46cal 69/rpm 157/468W 18.4/27.73kmph Add a comment	-	0.7mi, 23:04 Swim - General 1) 0.2km - 3:53(19:24/km) 109/118bpm [2115b/km] 35cal 29/rpm 3.1/0kmph 2) 0km - 0(0/km) 109/118bpm [INFb/km] 35cal 3.1/0kmph 3) 0km - 26(0/km) 111/118bpm [INFb/km] 8cal 2.86/0kmph 4) 0.2km - 4:33(22:46/km) 91/118bpm [2071b/km] 41cal 24/rpm 2.63/0kmph 5) 0km - 46(0/km) 95/118bpm [INFb/km] 41cal 2.63/0kmph 6) 0.2km - 3:35(17:53/km) 127/137bpm [2272b/km] 32cal 31/rpm 3.37/0kmph 7) 0km - 47(0/km) 131/137bpm [INFb/km] 32cal 3.37/0kmph 8) 0.4km - 8:14(20:34/km) 131/139bpm [2695b/km] 75cal 28/rpm 2.93/0kmph Add a comment 0mi, 56:57 Cross - Strength Add a comment 3.1mi, 30:00 Run - General 1) 0.81km - 5:00(6:09/km) 118/127bpm [725b/km] 43cal 9.76/10.26kmph 2) 0.85km - 5:00(5:54/km) 133/139bpm [785b/km] 52cal 10.17/10.4kmph 3) 0.18km - 1:00(5:39/km) 143/150bpm [808b/km] 12cal 10.62/10.94kmph 4) 0.34km - 2:00(5:58/km) 145/151bpm [864b/km] 24cal 10.05/11.11kmph 5) 0.18km - 1:00(5:29/km) 145/151bpm [796b/km] 12cal 10.94/11.18kmph 6) 0.33km - 2:00(6:00/km) 145/152bpm [871b/km] 24cal 10/11.04kmph 7) 0.18km - 1:00(5:40/km) 148/153bpm [840b/km] 12cal 10.59/11.04kmph 8) 0.32km - 2:00(6:10/km) 148/154bpm [912b/km] 25cal 9.73/10.4kmph 9) 0.18km - 1:00(5:40/km) 150/156bpm [851b/km] 13cal 10.59/10.98kmph 10) 0.33km - 2:00(6:02/km) 150/157bpm [904b/km] 25cal 9.94/11.08kmph 11) 0.18km - 1:00(5:40/km) 151/158bpm [855b/km] 13cal 10.59/11.01kmph 12) 0.33km - 2:00(6:03/km) 153/159bpm [927b/km] 26cal 9.92/11.04kmph 13) 0.82km - 5:00(6:06/km) 149/152bpm [909b/km] 63cal 9.84/10.26kmph Add a comment	-
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
0mi, 1:01:09 Bike - General 1) 0km - 5:00(0/km) 92/103bpm [INFb/km] 26cal 2) 0km - 5:00(0/km) 89/98bpm [INFb/km] 25cal 3) 0km - 5:00(0/km) 105/116bpm [INFb/km] 35cal 4) 0km - 3:00(0/km) 116/122bpm [INFb/km] 25cal 5) 0km - 5:00(0/km) 114/118bpm [INFb/km] 40cal 6) 0km - 3:00(0/km) 112/117bpm [INFb/km] 23cal 7) 0km - 5:00(0/km) 115/126bpm [INFb/km] 41cal 8) 0km - 3:00(0/km) 126/128bpm [INFb/km] 29cal 9) 0km - 5:00(0/km) 126/136bpm [INFb/km] 48cal 10) 0km - 3:00(0/km) 110/116bpm [INFb/km] 23cal 11) 0km - 13:00(0/km) 123/142bpm [INFb/km] 120cal 12) 0km - 5:00(0/km) 116/121bpm [INFb/km] 42cal 13) 0km - 1:09(0/km) 123/126bpm [INFb/km] 10cal Add a comment	-	28mi, 1:44:26 Bike - General 1) 5km - 10:42(2:08/km) 79/79bpm [169b/km] 1cal 70/rpm 115/575W 28.05/36.1kmph 2) 5km - 11:06(2:13/km) 79/79bpm [175b/km] 64/rpm 112/328W 27.03/30.56kmph 3) 5km - 12:14(2:27/km) 79/79bpm [193b/km] 63/rpm 106/485W 24.53/31.93kmph 4) 5km - 15:00(3:00/km) 79/79bpm [237b/km] 74/rpm 157/542W 20/32.04kmph 5) 5km - 12:26(2:29/km) 79/79bpm [197b/km] 77/rpm 143/541W 24.12/41.92kmph 6) 5km - 11:34(2:19/km) 109/117bpm [252b/km] 16cal 72/rpm 115/722W 25.94/45.92kmph 7) 5km - 11:35(2:19/km) 145/185bpm [336b/km] 139cal 75/rpm 169/456W 25.92/37.51kmph 8) 5km - 9:14(1:51/km) 165/187bpm [304b/km] 134cal 83/rpm 172/389W 32.52/46.43kmph 9) 0.85km - 1:29(1:45/km) 183/188bpm [322b/km] 25cal 90/rpm 190/304W 34.14/40.46kmph 10) 3.41km - 7:24(2:10/km) 177/178bpm [384b/km] 4cal 86/rpm 169/455W 27.68/36.83kmph 11) 0.79km - 1:43(2:10/km) 177/178bpm [385b/km] 86/rpm 160/229W 27.59/30.77kmph Add a comment	1.1mi, 39:45 Swim - General 1) 0.32km - 7:02(22:00/km) 114/135bpm [2508b/km] 64cal 24/rpm 2.73/0kmph 2) 0km - 17(0/km) 127/135bpm [INFb/km] 64cal 2.73/0kmph 3) 1.2km - 24:56(20:47/km) 107/135bpm [2223b/km] 229cal 27/rpm 2.88/0kmph 4) 0km - 19(0/km) 115/135bpm [INFb/km] 229cal 2.88/0kmph 5) 0.32km - 7:10(22:22/km) 109/135bpm [2439b/km] 68cal 26/rpm 2.69/0kmph Add a comment 6.1mi, 1:00:00 Run - General 1) 0.76km - 5:00(6:34/km) 112/128bpm [735b/km] 39cal 9.14/10.38kmph 2) 8.26km - 50:00(6:03/km) 140/152bpm [847b/km] 567cal 9.92/10.56kmph 3) 0.81km - 5:00(6:10/km) 146/154bpm [899b/km] 60cal 9.73/10.17kmph Add a comment	0.4mi, 14:01 Swim - General 1) 0.2km - 3:59(19:56/km) 98/112bpm [1953b/km] 36cal 25/rpm 3/0kmph 2) 0km - 34(0/km) 100/112bpm [INFb/km] 36cal 3/0kmph 3) 0.2km - 4:54(24:28/km) 86/112bpm [2104b/km] 44cal 22/rpm 2.45/0kmph 4) 0km - 17(0/km) 91/112bpm [INFb/km] 44cal 2.45/0kmph 5) 0.1km - 1:43(17:05/km) 100/112bpm [1709b/km] 16cal 34/rpm 3.5/0kmph 6) 0km - 21(0/km) 106/112bpm [INFb/km] 16cal 3.5/0kmph 7) 0.1km - 2:11(21:48/km) 110/115bpm [2397b/km] 20cal 28/rpm 2.75/0kmph 8) 0km - 3(0/km) 112/115bpm [INFb/km] 20cal 2.75/0kmph Add a comment 0mi, 11:59 Cross - General 1) 0km - 11:59(0/km) 99/115bpm [INFb/km] 73cal 115/178rpm Add a comment 0mi, 28:20 Cross - Strength Add a comment 0mi, 19:41 Cross - Strength Add a comment	0.5mi, 15:10 Swim - General 1) 0.76km - 15:10(19:58/km) 128/156bpm [2555b/km] 138cal 3.01/3.6kmph Add a comment 23.4mi, 1:30:17 Bike - General 1) 4.87km - 13:29(2:46/km) 121/165bpm [335b/km] 119cal 79/rpm 162/506W 21.68/41.48kmph 2) 3.6km - 6:26(1:47/km) 116/142bpm [207b/km] 53cal 75/rpm 100/415W 33.56/41.82kmph 3) 3.03km - 6:48(2:15/km) 121/136bpm [272b/km] 62cal 76/rpm 146/597W 26.69/40.19kmph 4) 3.22km - 7:45(2:24/km) 108/132bpm [259b/km] 56cal 77/rpm 139/340W 24.98/41.11kmph 5) 3.35km - 8:55(2:40/km) 134/153bpm [356b/km] 95cal 83/rpm 198/423W 22.55/27.24kmph 6) 2.2km - 4:07(1:52/km) 118/150bpm [221b/km] 35cal 82/rpm 91/444W 32.06/43.71kmph 7) 4.62km - 11:02(2:23/km) 116/148bpm [277b/km] 92cal 81/rpm 154/500W 25.16/36.21kmph 8) 5km - 11:11(2:14/km) 123/144bpm [275b/km] 103cal 82/rpm 135/372W 26.84/36.58kmph 9) 1.34km - 4:35(3:26/km) 119/135bpm [408b/km] 40cal 75/rpm 142/505W 17.48/29.7kmph 10) 5km - 11:27(2:17/km) 139/191bpm [318b/km] 128cal 81/rpm 159/614W 26.2/38kmph 11) 1.43km - 4:32(3:11/km) 123/136bpm [391b/km] 42cal 76/rpm 139/562W 18.88/33.92kmph Add a comment	-

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