RFergie

M50

About
Bests
All Races
Mileage
Training
Blog

Races
40
Miles
12720
Miles
3
Miles
3272
Miles
121
WAVA
63.67%
Mile
6:23
5k
21:54
5M
38:50
10k
48:50
Half
1:45:04
20M
3:18:51
Mara
3:49:00

About Me
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Recent Blogs
Paris Recommended	Apr 2013

My parkrun
No parkrun selected

Recent Training
14th Apr	General	3mi	1:35:32
13th Apr	General	8.2mi	34:56
13th Apr	General	8.2mi	31:05
12th Apr	General	8.2mi	34:56
12th Apr	General	8.2mi	28:43

12 Month Benchmarks	Run	Bike
Mile	7:38	2:46
5k	24:08	9:43
5mi	44:25	16:20
10k	55:16	20:27
10mi	1:35:46	40:27

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Buddies (8)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2011	2012	2013	2015	PB	WB
1mi	1					6:23 62.82			6:23 6:23/mi	62.82
3mi	1				26:29 49.63				26:29 8:50/mi	49.63
5km	11				22:59 59.31	22:17 61.64	22:07 62.10	21:54 63.67	21:54 7:03/mi	63.67
4mi	2				32:34 53.78				32:34 8:09/mi	53.78
4.3mi	1				35:39 53.30				35:39 8:17/mi	53.30
5mi	3				38:50 57.01				38:50 7:46/mi	57.01
10km	8				49:39 55.61	49:31 55.76	48:50 56.99		48:50 7:52/mi	56.99
13.1mi	6	2:20:00 41.96	2:00:53 48.84	2:02:00 48.68	1:57:00 51.49	1:45:04 57.81			1:45:04 8:01/mi	57.81
20mi	1					3:18:51 48.03			3:18:51 9:57/mi	48.03
26.2mi	5	4:56:00 41.61		4:36:00 45.12		3:51:14 55.08	3:49:00 55.61	3:51:21 55.96	3:49:00 8:44/mi	55.96

2015		Result	WAVA	Distance
6 Jun	Clumber Park parkrun PB	21:54	63.67	5km
9 May	Clumber Park parkrun	24:20	57.30	5km
12 Apr	Paris Marathon SB	3:51:21	55.96	26.2mi
2013		Result	WAVA	Distance
19 May	Towpath and Trail 10k PB	48:50	56.99	10km
4 May	Colwick parkrun SB	22:07	62.10	5km
28 Apr	Derby 10k	58:14	47.79	10km
21 Apr	London Marathon		0.00	26.2mi
7 Apr	Paris Marathon PB	3:49:00	55.61	26.2mi
2012		Result	WAVA	Distance
30 Dec	Huncote Hash	52:26	53.08	10km
22 Dec	Colwick parkrun		0.00	5km
1 Dec	Rushcliffe parkrun #9 SB	22:17	61.64	5km
28 Oct	Worksop Half Marathon PB	1:45:04	57.81	13.1mi
7 Oct	Chicago Marathon SB	3:51:14	55.08	26.2mi
27 Aug	Enigma 20 PB	3:18:51	48.03	20mi
18 Apr	Derby Midweek Mile PB	6:23	62.82	1mi
14 Apr	Cotgrave Paws 10K SB	49:31	55.76	10km
1 Apr	Derby 10k	58:08	47.50	10km
31 Mar	Colwick parkrun	22:23	60.90	5km
2011		Result	WAVA	Distance
31 Dec	Braunstone Parkrun	23:17	58.55	5km
31 Dec	Huncote Hash	1:06:07	43.81	6.5mi
27 Dec	Queens Head Canter SB	22:59	59.31	5km
24 Dec	Colwick parkrun	23:11	58.80	5km
10 Dec	Conkers parkrun	23:11	58.80	5km
3 Dec	Colwick parkrun	24:19	56.06	5km
30 Oct	Worksop Half Marathon	1:59:10	50.56	13.1mi
16 Oct	Booth Decorators XC PB	35:39	53.30	4.3mi
2 Oct	Fire Service XC Championships Bucks	45:42	48.44	5mi
25 Sep	Golden Gates Gallop PB	38:50	57.01	5mi
11 Sep	Robin Hood Half Marathon SB	1:57:00	51.49	13.1mi
7 Sep	Chevin Fell Race (600ft) PB	26:29	49.63	3mi
4 Sep	Wilne 10k SB	49:39	55.61	10km
5 Aug	The Jagermeister 10k	53:11	51.51	10km
28 Jul	The Run - by Erewash Valley Running Club PB	32:34	53.78	4mi
7 Jul	HPRC Heritage Grand Prix - Race 4 - Colwick Park	42:50	51.29	5mi
5 Jul	HPRC Heritage Grand Prix - Race 3 - Rushcliffe CP	24:59	54.16	5km
30 Jun	HPRC Heritage Grand Prix - Race 2 - Rushcliffe CP	33:16	52.65	4mi
28 Jun	HPRC Heritage Grand Prix - Race 1 - National Water Sports Centre	55:04	49.75	10km
2009		Result	WAVA	Distance
20 Sep	Berlin Marathon SB	4:36:00	45.12	26.2mi
13 Sep	Robin Hood Half Marathon SB	2:02:00	48.68	13.1mi
2008		Result	WAVA	Distance
14 Sep	Robin Hood Half Marathon SB	2:00:53	48.84	13.1mi
2007		Result	WAVA	Distance
4 Nov	New York Marathon SB	4:56:00	41.61	26.2mi
16 Sep	Robin Hood Half Marathon SB	2:20:00	41.96	13.1mi

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	0	2	6	10	0	0	0	0	0	0	0	0	17
2024	66	57	62	19	0	0	0	0	0	0	0	0	204
2024	95	82	115	66	0	0	0	0	0	0	0	0	358
2023	0	0	0	0	0	13	0	0	0	1	0	8	22
2023	68	55	68	50	65	57	56	43	51	54	67	49	683
2023	54	57	33	61	52	31	22	35	82	100	99	33	659
2022	11	15	13	0	0	0	0	0	0	0	0	0	39
2022	0	0	0	0	0	0.1	0	0	0	0	0	0	0.1
2022	59	54	80	75	74	71	61	77	56	58	59	58	784
2022	29	19	38	37	31	32	21	19	19	20	30	50	345
2021	0	0	0	0	0	0	7	0	0	0	0	0	7
2021	35	27	40	48	59	65	63	71	52	71	66	69	666
2021	29	19	10	43	53	16	45	31	45	24	11	40	366
2020	0	0	0	0	12	3	0	0	0	0	0	0	15
2020	40	35	43	42	59	34	30	40	47	25	37	37	468
2020	0	0	5	19	40	47	21	84	33	58	30	29	365
2019	57	35	29	39	34	39	47	48	41	25	11	22	424
2019	0	0	0	0	0	5	0	5	0	0	0	4	14
2018	0	0	0	0	0	0	6	16	0	0	0	0	22
2018	103	100	104	118	115	109	114	116	104	108	102	113	1305
2018	0	2	2	0	0	0	0	0	0	0	0	0	4
2017	0	0.2	0	0	0.2	0.6	1.6	0	0.6	0.1	0	0	3.3
2017	97	88	83	96	96	92	96	84	77	75	79	94	1055
2017	0	0	0	169	25	25	0	12	0	8	0	0	239
2016	95	107	133	122	67	69	105	80	70	79	74	110	1112
2016	47	63	45	30	0	0	63	51	0	14	0	0	313
2015	198	219	236	127	199	171	165	117	114	79	87	94	1806
2015	0	0	0	5	18	0	0	0	0	9	0	0	32
2014	91	67	88	118	69	66	76	68	76	70	92	136	1016
2014	0	0	16	0	0	26	0	0	0	0	0	0	42
2013	163	179	214	136	117	69	83	119	134	120	139	70	1542
2013	0	0	5	5	0	0	59	3	0	0	0	6	78
2012	87	128	106	99	102	90	155	186	213	108	66	93	1433
2012	58	88	45	23	28	0	73	5	14	0	2	9	344
2011	0	0	0	0	0	0	0	0	11	79	62	70	222
2011	10	0	20	0	0	38	0	0	0	0	0	0	69
2010	0	0	0	0	0	0	0	0	34	0	0	0	34
2009	0	0	10	0	0	0	0	0	0	0	0	0	10

Wed 20th Mar Mar 20	Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26
8.2mi, 33:28 Bike - General 1) 1mi - 5:19(5:19/mi) 92/109bpm [489b/mi] 34cal 11.29/0mph 2) 1mi - 4:43(4:43/mi) 99/127bpm [466b/mi] 40cal 12.73/0mph 3) 1mi - 4:51(4:51/mi) 95/100bpm [460b/mi] 35cal 12.39/0mph 4) 1mi - 4:13(4:13/mi) 106/122bpm [448b/mi] 42cal 14.21/0mph 5) 1mi - 3:37(3:37/mi) 117/128bpm [423b/mi] 46cal 16.6/0mph 6) 1mi - 3:36(3:36/mi) 125/133bpm [449b/mi] 46cal 16.7/0mph 7) 1mi - 3:09(3:09/mi) 133/140bpm [418b/mi] 54cal 19.09/0mph 8) 1mi - 3:11(3:11/mi) 139/153bpm [442b/mi] 52cal 18.86/0mph 9) 0.2mi - 51(4:16/mi) 137/138bpm [584b/mi] 10cal 14.07/0mph Add a comment 8.2mi, 28:54 Bike - General 1) 1mi - 4:20(4:20/mi) 96/103bpm [415b/mi] 41cal 13.87/0mph 2) 1mi - 3:15(3:15/mi) 96/103bpm [312b/mi] 46cal 18.43/0mph 3) 1mi - 3:22(3:22/mi) 117/120bpm [393b/mi] 47cal 17.85/0mph 4) 1mi - 3:03(3:03/mi) 138/140bpm [422b/mi] 52cal 19.62/0mph 5) 1mi - 3:19(3:19/mi) 137/145bpm [454b/mi] 50cal 18.11/0mph 6) 1mi - 3:21(3:21/mi) 134/141bpm [449b/mi] 50cal 17.91/0mph 7) 1mi - 3:47(3:47/mi) 133/150bpm [502b/mi] 48cal 15.88/0mph 8) 1mi - 3:29(3:29/mi) 139/152bpm [485b/mi] 49cal 17.19/0mph 9) 0.21mi - 58(4:37/mi) 136/139bpm [627b/mi] 9cal 13.01/0mph Add a comment	5.1mi, 49:12 Run - General 1) 1.07mi - 10:46(10:06/mi) 138/154bpm [1393b/mi] 137cal 261/379W 5.94/7.86mph 2) 0.5mi - 3:44(7:28/mi) 151/160bpm [1127b/mi] 64cal 334/611W 8.04/9.01mph 3) 0.11mi - 1:59(17:54/mi) 131/161bpm [2346b/mi] 15cal 143/334W 3.35/8mph 4) 0.5mi - 3:46(7:29/mi) 153/164bpm [1146b/mi] 65cal 334/401W 8.01/9.63mph 5) 0.13mi - 2:31(18:44/mi) 132/164bpm [2472b/mi] 16cal 129/334W 3.2/8.02mph 6) 0.5mi - 3:44(7:24/mi) 154/166bpm [1139b/mi] 65cal 334/454W 8.11/10.98mph 7) 0.17mi - 2:59(18:01/mi) 130/167bpm [2342b/mi] 20cal 130/338W 3.33/8.18mph 8) 0.5mi - 3:49(7:34/mi) 157/166bpm [1188b/mi] 66cal 325/427W 7.93/10.27mph 9) 0.11mi - 2:09(19:09/mi) 136/166bpm [2605b/mi] 14cal 121/337W 3.13/8.05mph 10) 0.5mi - 3:37(7:13/mi) 160/169bpm [1155b/mi] 65cal 349/406W 8.31/9.76mph 11) 0.27mi - 3:00(11:01/mi) 153/168bpm [1685b/mi] 35cal 233/343W 5.45/8.2mph 12) 0.76mi - 7:08(9:23/mi) 157/165bpm [1473b/mi] 96cal 271/347W 6.4/6.93mph Add a comment	-	5.2mi, 46:11 Run - General 1) 1.21mi - 12:15(10:08/mi) 145/161bpm [1470b/mi] 152cal 253/384W 18.18/7.06mph 2) 1.01mi - 8:01(7:58/mi) 143/158bpm [1139b/mi] 129cal 317/742W 7.54/8.94mph 3) 1mi - 8:03(8:05/mi) 164/167bpm [1325b/mi] 129cal 312/326W 7.43/8.08mph 4) 1mi - 8:01(8:00/mi) 172/176bpm [1377b/mi] 128cal 314/329W 7.49/7.87mph 5) 0.12mi - 52(7:14/mi) 177/177bpm [1281b/mi] 15cal 337/355W 8.29/8.51mph 6) 0.02mi - 47(31:19/mi) 165/176bpm [5167b/mi] 4cal 120/347W 8.29/8.3mph 7) 0.84mi - 8:13(9:50/mi) 159/174bpm [1564b/mi] 105cal 266/648W 6.1/6.86mph Add a comment	-	-	10.1mi, 1:40:05 Run - General 1) 0mi - 1:40:05(0/mi) Add a comment
Wed 27th Mar Mar 27	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
8.2mi, 32:42 Bike - General 1) 1mi - 4:45(4:45/mi) 102/105bpm [485b/mi] 39cal 12.62/0mph 2) 1mi - 4:11(4:11/mi) 108/133bpm [451b/mi] 47cal 14.37/0mph 3) 1mi - 4:21(4:21/mi) 105/111bpm [457b/mi] 39cal 13.78/0mph 4) 1mi - 3:55(3:55/mi) 110/121bpm [431b/mi] 42cal 15.3/0mph 5) 1mi - 3:59(3:59/mi) 115/123bpm [459b/mi] 43cal 15.03/0mph 6) 1mi - 3:40(3:40/mi) 119/129bpm [436b/mi] 45cal 16.38/0mph 7) 1mi - 3:29(3:29/mi) 121/126bpm [422b/mi] 46cal 17.19/0mph 8) 1mi - 3:27(3:27/mi) 123/133bpm [424b/mi] 48cal 17.39/0mph 9) 0.2mi - 54(4:38/mi) 125/126bpm [578b/mi] 9cal 12.97/0mph Add a comment 8.2mi, 29:57 Bike - General 1) 1mi - 4:33(4:33/mi) 104/115bpm [474b/mi] 44cal 13.17/0mph 2) 1mi - 3:37(3:37/mi) 121/129bpm [438b/mi] 43cal 16.59/0mph 3) 1mi - 3:31(3:31/mi) 123/129bpm [432b/mi] 47cal 17.07/0mph 4) 1mi - 3:08(3:08/mi) 133/138bpm [417b/mi] 51cal 19.14/0mph 5) 1mi - 3:30(3:30/mi) 136/141bpm [476b/mi] 47cal 17.15/0mph 6) 1mi - 3:28(3:28/mi) 133/138bpm [461b/mi] 47cal 17.3/0mph 7) 1mi - 3:51(3:51/mi) 132/146bpm [507b/mi] 47cal 15.61/0mph 8) 1mi - 3:29(3:29/mi) 142/151bpm [495b/mi] 49cal 17.22/0mph 9) 0.21mi - 50(3:57/mi) 135/139bpm [533b/mi] 8cal 15.21/0mph Add a comment	8.2mi, 34:50 Bike - General 1) 1mi - 4:57(4:57/mi) 100/111bpm [494b/mi] 38cal 12.14/0mph 2) 1mi - 4:10(4:10/mi) 110/129bpm [458b/mi] 45cal 14.41/0mph 3) 1mi - 4:26(4:26/mi) 113/130bpm [500b/mi] 39cal 13.56/0mph 4) 1mi - 4:18(4:18/mi) 120/130bpm [516b/mi] 39cal 13.96/0mph 5) 1mi - 3:58(3:58/mi) 119/123bpm [472b/mi] 42cal 15.12/0mph 6) 1mi - 3:53(3:53/mi) 125/135bpm [485b/mi] 42cal 15.45/0mph 7) 1mi - 3:48(3:48/mi) 122/132bpm [463b/mi] 45cal 15.82/0mph 8) 1mi - 4:16(4:16/mi) 128/145bpm [547b/mi] 48cal 14.05/0mph 9) 0.2mi - 1:05(5:29/mi) 133/140bpm [729b/mi] 9cal 10.95/0mph Add a comment 8.2mi, 29:11 Bike - General 1) 1mi - 3:53(3:53/mi) 103/112bpm [400b/mi] 38cal 15.44/0mph 2) 1mi - 3:28(3:28/mi) 122/127bpm [423b/mi] 45cal 17.32/0mph 3) 1mi - 3:31(3:31/mi) 123/131bpm [433b/mi] 41cal 17.06/0mph 4) 1mi - 3:19(3:19/mi) 125/133bpm [414b/mi] 43cal 18.1/0mph 5) 1mi - 3:24(3:24/mi) 127/135bpm [432b/mi] 45cal 17.63/0mph 6) 1mi - 3:13(3:13/mi) 130/139bpm [419b/mi] 51cal 18.61/0mph 7) 1mi - 3:38(3:38/mi) 129/147bpm [469b/mi] 48cal 16.49/0mph 8) 1mi - 3:34(3:34/mi) 139/150bpm [496b/mi] 51cal 16.81/0mph 9) 0.22mi - 1:10(5:20/mi) 137/148bpm [730b/mi] 9cal 11.26/0mph Add a comment	-	1.4mi, 30:39 Walk - General 1) 1mi - 20:31(20:31/mi) 84/100bpm [1724b/mi] 82cal 47/51rpm 2.92/0mph 2) 0.42mi - 10:08(24:15/mi) 83/89bpm [2013b/mi] 37cal 50/51rpm 2.47/0mph Add a comment 5.1mi, 46:45 Run - General 1) 0.76mi - 7:56(10:28/mi) 130/149bpm [1361b/mi] 99cal 256/627W 8.6/8.85mph 2) 1mi - 8:07(8:05/mi) 151/162bpm [1221b/mi] 130cal 313/360W 7.42/8.63mph 3) 1mi - 8:20(8:19/mi) 166/171bpm [1379b/mi] 129cal 304/319W 7.22/7.64mph 4) 1mi - 8:23(8:23/mi) 171/175bpm [1434b/mi] 128cal 300/323W 7.16/7.69mph 5) 0.12mi - 54(7:16/mi) 175/175bpm [1272b/mi] 15cal 334/366W 8.25/8.79mph 6) 0.03mi - 46(24:49/mi) 159/176bpm [3945b/mi] 3cal 99/214W 8.25/5.07mph 7) 1.2mi - 12:19(10:15/mi) 154/163bpm [1579b/mi] 152cal 248/378W 5.85/6.82mph Add a comment	-	3.8mi, 1:25:41 Walk - General 1) 1mi - 24:02(24:02/mi) 84/94bpm [2019b/mi] 110cal 47/53rpm 2.5/0mph 2) 1mi - 19:57(19:57/mi) 83/96bpm [1656b/mi] 82cal 51/53rpm 3.01/0mph 3) 1mi - 27:47(27:47/mi) 78/93bpm [2166b/mi] 99cal 40/51rpm 2.16/0mph 4) 0.83mi - 13:56(16:41/mi) 83/96bpm [1384b/mi] 61cal 50/53rpm 3.6/0mph Add a comment	-
Wed 3rd Apr Apr 3	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
3.3mi, 33:42 Run - General 1) 1.65mi - 17:06(10:21/mi) 134/146bpm [1387b/mi] 213cal 250/439W 6.22/8.07mph 2) 0.1mi - 59(9:43/mi) 142/143bpm [1379b/mi] 13cal 262/266W 6.18/6.31mph 3) 0.08mi - 50(10:42/mi) 143/145bpm [1531b/mi] 10cal 241/256W 5.6/6.04mph 4) 0.11mi - 1:00(9:30/mi) 142/144bpm [1350b/mi] 13cal 261/265W 6.31/6.4mph 5) 0.08mi - 50(10:46/mi) 141/142bpm [1518b/mi] 10cal 242/263W 5.57/6.35mph 6) 0.11mi - 1:00(9:21/mi) 144/145bpm [1348b/mi] 13cal 252/257W 6.41/6.47mph 7) 0.07mi - 50(11:07/mi) 142/144bpm [1579b/mi] 9cal 223/235W 5.4/5.94mph 8) 0.1mi - 1:00(9:41/mi) 141/142bpm [1366b/mi] 13cal 254/373W 6.19/6.32mph 9) 0.08mi - 50(10:51/mi) 142/143bpm [1541b/mi] 10cal 211/224W 5.53/6.23mph 10) 0.11mi - 1:00(9:22/mi) 145/146bpm [1359b/mi] 13cal 251/266W 6.4/6.56mph 11) 0.08mi - 50(10:36/mi) 145/146bpm [1537b/mi] 10cal 237/250W 5.66/6.08mph 12) 0.11mi - 1:00(9:15/mi) 146/149bpm [1350b/mi] 13cal 270/278W 6.49/6.59mph 13) 0.04mi - 50(18:37/mi) 137/148bpm [2550b/mi] 6cal 129/263W 3.22/6.32mph 14) 0.15mi - 1:25(9:27/mi) 135/143bpm [1276b/mi] 18cal 262/329W 6.35/7.9mph 15) 0.13mi - 1:23(10:59/mi) 144/145bpm [1581b/mi] 16cal 237/260W 5.46/6.15mph 16) 0.02mi - 12(9:43/mi) 142/143bpm [1379b/mi] 2cal 243/248W 6.18/5.86mph 17) 0.07mi - 42(9:28/mi) 143/146bpm [1354b/mi] 9cal 262/277W 6.34/6.57mph 18) 0.17mi - 1:55(11:18/mi) 145/148bpm [1639b/mi] 22cal 243/267W 5.31/6.32mph Add a comment	8.2mi, 31:30 Bike - General 1) 1mi - 4:27(4:27/mi) 103/116bpm [459b/mi] 41cal 13.46/0mph 2) 1mi - 3:42(3:42/mi) 115/130bpm [426b/mi] 49cal 16.21/0mph 3) 1mi - 3:52(3:52/mi) 113/125bpm [436b/mi] 44cal 15.54/0mph 4) 1mi - 3:48(3:48/mi) 117/125bpm [445b/mi] 43cal 15.77/0mph 5) 1mi - 3:52(3:52/mi) 120/126bpm [463b/mi] 43cal 15.55/0mph 6) 1mi - 3:23(3:23/mi) 126/131bpm [427b/mi] 48cal 17.72/0mph 7) 1mi - 3:36(3:36/mi) 126/133bpm [453b/mi] 48cal 16.69/0mph 8) 1mi - 3:46(3:46/mi) 132/144bpm [497b/mi] 50cal 15.95/0mph 9) 0.18mi - 1:04(6:06/mi) 134/136bpm [817b/mi] 9cal 9.84/0mph Add a comment 8.2mi, 31:06 Bike - General 1) 1mi - 4:19(4:19/mi) 96/107bpm [415b/mi] 43cal 13.88/0mph 2) 1mi - 3:39(3:39/mi) 117/124bpm [428b/mi] 42cal 16.42/0mph 3) 1mi - 3:46(3:46/mi) 117/128bpm [441b/mi] 43cal 15.91/0mph 4) 1mi - 3:17(3:17/mi) 128/132bpm [421b/mi] 48cal 18.25/0mph 5) 1mi - 3:42(3:42/mi) 125/133bpm [463b/mi] 44cal 16.19/0mph 6) 1mi - 3:43(3:43/mi) 124/129bpm [460b/mi] 44cal 16.17/0mph 7) 1mi - 4:10(4:10/mi) 123/143bpm [512b/mi] 45cal 14.41/0mph 8) 1mi - 3:31(3:31/mi) 137/142bpm [481b/mi] 50cal 17.1/0mph 9) 0.22mi - 59(4:35/mi) 120/125bpm [549b/mi] 9cal 13.11/0mph Add a comment	8.3mi, 31:48 Bike - General 1) 1mi - 3:44(3:44/mi) 108/119bpm [403b/mi] 48cal 16.09/0mph 2) 1mi - 3:23(3:23/mi) 119/127bpm [402b/mi] 44cal 17.77/0mph 3) 1mi - 3:30(3:30/mi) 122/126bpm [428b/mi] 42cal 17.12/0mph 4) 1mi - 3:19(3:19/mi) 124/132bpm [411b/mi] 50cal 18.11/0mph 5) 1mi - 3:27(3:27/mi) 126/135bpm [435b/mi] 48cal 17.38/0mph 6) 1mi - 3:24(3:24/mi) 125/135bpm [425b/mi] 49cal 17.64/0mph 7) 1mi - 4:32(4:32/mi) 119/140bpm [539b/mi] 46cal 13.25/0mph 8) 1mi - 4:59(4:59/mi) 106/118bpm [528b/mi] 38cal 12.05/0mph 9) 0.3mi - 1:31(5:05/mi) 104/111bpm [528b/mi] 11cal 11.81/0mph Add a comment	2.8mi, 1:03:44 Walk - General 1) 1mi - 20:05(20:05/mi) 82/90bpm [1647b/mi] 81cal 47/52rpm 2.99/0mph 2) 1mi - 23:09(23:09/mi) 80/92bpm [1852b/mi] 88cal 46/52rpm 2.59/0mph 3) 0.76mi - 20:29(26:49/mi) 87/99bpm [2333b/mi] 78cal 43/52rpm 2.24/0mph Add a comment 3.9mi, 36:13 Run - General 1) 0.71mi - 7:28(10:34/mi) 133/152bpm [1405b/mi] 90cal 237/270W 103.96/6.36mph 2) 1mi - 9:19(9:16/mi) 141/150bpm [1307b/mi] 128cal 273/291W 6.47/6.97mph 3) 1mi - 9:00(9:00/mi) 156/164bpm [1405b/mi] 128cal 282/350W 6.66/7.33mph 4) 1mi - 8:39(8:39/mi) 167/171bpm [1444b/mi] 129cal 292/485W 6.94/7.52mph 5) 0.12mi - 56(7:46/mi) 171/172bpm [1329b/mi] 14cal 313/395W 7.72/9.43mph 6) 0.03mi - 51(29:49/mi) 164/175bpm [4890b/mi] 4cal 98/267W 2.01/6.29mph Add a comment	8.1mi, 1:21:49 Run - General 1) 1mi - 9:54(9:54/mi) 135/145bpm [1337b/mi] 129cal 257/356W 6.13/8.04mph 2) 1mi - 9:59(9:59/mi) 138/146bpm [1379b/mi] 127cal 247/323W 6.04/6.34mph 3) 1mi - 10:05(10:05/mi) 143/147bpm [1442b/mi] 126cal 249/386W 5.98/6.32mph 4) 1mi - 10:14(10:14/mi) 145/149bpm [1485b/mi] 126cal 248/264W 5.89/6.26mph 5) 1mi - 10:02(10:02/mi) 147/150bpm [1476b/mi] 125cal 249/523W 5.98/6.44mph 6) 1mi - 10:05(10:05/mi) 148/153bpm [1493b/mi] 128cal 253/317W 5.97/6.43mph 7) 1mi - 10:04(10:04/mi) 148/153bpm [1491b/mi] 129cal 257/425W 5.91/6.52mph 8) 1mi - 10:07(10:07/mi) 151/158bpm [1528b/mi] 127cal 250/270W 5.94/6.35mph 9) 0.12mi - 1:17(10:57/mi) 158/160bpm [1731b/mi] 14cal 244/255W 5.88/6.16mph Add a comment	8.2mi, 36:55 Bike - General 1) 1mi - 5:02(5:02/mi) 98/108bpm [493b/mi] 34cal 11.92/0mph 2) 1mi - 4:56(4:56/mi) 107/116bpm [529b/mi] 43cal 12.14/0mph 3) 1mi - 4:01(4:01/mi) 114/119bpm [458b/mi] 40cal 14.93/0mph 4) 1mi - 4:20(4:20/mi) 116/120bpm [503b/mi] 40cal 13.85/0mph 5) 1mi - 5:41(5:41/mi) 106/113bpm [602b/mi] 31cal 10.56/0mph 6) 1mi - 4:12(4:12/mi) 114/118bpm [478b/mi] 40cal 14.3/0mph 7) 1mi - 3:40(3:40/mi) 121/126bpm [443b/mi] 45cal 16.39/0mph 8) 1mi - 3:57(3:57/mi) 119/135bpm [471b/mi] 44cal 15.16/0mph 9) 0.23mi - 1:05(4:46/mi) 122/126bpm [582b/mi] 10cal 12.59/0mph Add a comment	-
Wed 10th Apr Apr 10	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
-	3.3mi, 31:51 Run - General 1) 1mi - 9:38(9:38/mi) 140/150bpm [1349b/mi] 128cal 264/322W 6.27/8.48mph 2) 1mi - 9:17(9:17/mi) 159/165bpm [1476b/mi] 131cal 280/303W 6.47/6.71mph 3) 1mi - 9:29(9:29/mi) 164/173bpm [1554b/mi] 130cal 264/365W 6.34/7mph 4) 0.32mi - 3:27(10:39/mi) 167/173bpm [1777b/mi] 48cal 250/292W 5.84/6.85mph Add a comment	8.2mi, 34:56 Bike - General 1) 1mi - 4:57(4:57/mi) 102/115bpm [504b/mi] 37cal 12.14/0mph 2) 1mi - 4:06(4:06/mi) 117/130bpm [480b/mi] 43cal 14.61/0mph 3) 1mi - 4:20(4:20/mi) 118/131bpm [512b/mi] 40cal 13.83/0mph 4) 1mi - 4:15(4:15/mi) 120/127bpm [510b/mi] 40cal 14.11/0mph 5) 1mi - 4:09(4:09/mi) 122/128bpm [505b/mi] 40cal 14.48/0mph 6) 1mi - 4:01(4:01/mi) 128/134bpm [514b/mi] 42cal 14.93/0mph 7) 1mi - 3:50(3:50/mi) 131/137bpm [502b/mi] 44cal 15.65/0mph 8) 1mi - 4:04(4:04/mi) 137/151bpm [557b/mi] 46cal 14.76/0mph 9) 0.21mi - 1:14(6:02/mi) 134/139bpm [808b/mi] 8cal 9.95/0mph Add a comment 8.2mi, 28:43 Bike - General 1) 1mi - 4:06(4:06/mi) 108/117bpm [443b/mi] 44cal 14.62/0mph 2) 1mi - 3:16(3:16/mi) 121/130bpm [396b/mi] 46cal 18.33/0mph 3) 1mi - 3:16(3:16/mi) 124/129bpm [406b/mi] 46cal 18.33/0mph 4) 1mi - 3:25(3:25/mi) 128/134bpm [437b/mi] 48cal 17.56/0mph 5) 1mi - 3:29(3:29/mi) 131/138bpm [455b/mi] 48cal 17.26/0mph 6) 1mi - 3:08(3:08/mi) 136/140bpm [425b/mi] 53cal 19.18/0mph 7) 1mi - 3:41(3:41/mi) 132/145bpm [486b/mi] 45cal 16.31/0mph 8) 1mi - 3:29(3:29/mi) 135/149bpm [471b/mi] 50cal 17.19/0mph 9) 0.22mi - 52(4:01/mi) 130/137bpm [522b/mi] 9cal 14.94/0mph Add a comment	8.2mi, 34:56 Bike - General 1) 1mi - 5:14(5:14/mi) 108/116bpm [566b/mi] 38cal 11.46/0mph 2) 1mi - 4:37(4:37/mi) 125/140bpm [577b/mi] 47cal 13/0mph 3) 1mi - 4:14(4:14/mi) 120/129bpm [509b/mi] 40cal 14.15/0mph 4) 1mi - 4:08(4:08/mi) 128/133bpm [529b/mi] 40cal 14.53/0mph 5) 1mi - 4:14(4:14/mi) 131/136bpm [556b/mi] 39cal 14.15/0mph 6) 1mi - 3:58(3:58/mi) 132/137bpm [523b/mi] 42cal 15.15/0mph 7) 1mi - 4:03(4:03/mi) 136/138bpm [550b/mi] 41cal 14.83/0mph 8) 1mi - 3:46(3:46/mi) 139/150bpm [522b/mi] 47cal 15.96/0mph 9) 0.18mi - 42(3:53/mi) 140/141bpm [543b/mi] 8cal 15.48/0mph Add a comment 8.2mi, 31:05 Bike - General 1) 1mi - 4:40(4:40/mi) 102/114bpm [476b/mi] 40cal 12.86/0mph 2) 1mi - 3:35(3:35/mi) 118/124bpm [422b/mi] 42cal 16.78/0mph 3) 1mi - 3:30(3:30/mi) 125/129bpm [438b/mi] 47cal 17.1/0mph 4) 1mi - 3:34(3:34/mi) 126/130bpm [449b/mi] 45cal 16.85/0mph 5) 1mi - 3:42(3:42/mi) 128/131bpm [473b/mi] 44cal 16.25/0mph 6) 1mi - 3:35(3:35/mi) 125/131bpm [448b/mi] 45cal 16.74/0mph 7) 1mi - 3:51(3:51/mi) 129/146bpm [498b/mi] 46cal 15.55/0mph 8) 1mi - 3:40(3:40/mi) 131/138bpm [481b/mi] 47cal 16.34/0mph 9) 0.22mi - 58(4:17/mi) 130/134bpm [556b/mi] 10cal 14.03/0mph Add a comment	3mi, 1:35:32 Walk - General 1) 1mi - 33:01(33:01/mi) 76/109bpm [2509b/mi] 104cal 33/52rpm 1.82/0mph 2) 1mi - 30:04(30:04/mi) 77/84bpm [2315b/mi] 95cal 36/51rpm 2/0mph 3) 1mi - 29:27(29:27/mi) 72/80bpm [2120b/mi] 94cal 39/48rpm 2.04/0mph 4) 0.03mi - 3:00(1:25:49/mi) 73/77bpm [6265b/mi] 4cal 20/24rpm 0.7/0mph Add a comment	-	-

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