bainspj

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Recent Blogs
Slowly, Slowly.	Jun 2015
Keeping the trainers in the box	Jun 2015
Injury, Injections & Indecisiveness	May 2015

My parkrun
No parkrun selected

Recent Training
15th Apr	General	0.2mi	2:46
15th Apr	General	6mi	40:49
14th Apr	General	68.1mi	3:46:22
13th Apr	General	6mi	44:20
12th Apr	General	17.6mi	1:26:48

12 Month Benchmarks	Run	Bike
Mile	5:26	1:36
5k	17:11	5:58
5mi	30:15	11:14
10k	38:02	13:57
10mi	1:07:04	22:55
Half	1:33:17	30:59

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Buddies (6)

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+ 144 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2000	2010	2011	2012	2013	2014	2015	PB	WB
800m	1	2:03 90.44							2:03 4:07/mi	90.44
1mi	1					4:53 77.47			4:53 4:53/mi	77.47
5km	9		19:09 67.10	21:03 61.05		16:50 76.34	16:02 80.15	17:37 72.94	16:02 5:10/mi	80.15
5.9km	1						19:29 77.73		19:29 5:22/mi	77.73
6km	2						20:29 75.92	22:52 68.00	20:29 5:30/mi	75.92
4.9mi	1						31:00 66.58		31:00 6:20/mi	66.58
10km	5				34:57 75.54	34:54 75.64	34:12 77.19		34:12 5:30/mi	77.19
10mi	2					56:40 77.21			56:40 5:40/mi	77.21
13.1mi	5			1:27:24 66.33	1:18:55 73.46	1:15:45 76.53	1:16:47 75.50		1:15:45 5:47/mi	76.53
26.2mi	2				2:58:05 68.26		3:14:32 62.49		2:58:05 6:48/mi	68.26

2016		Result	WAVA	Distance
26 Mar	IAAF World Half Marathon Championships		0.00	13.1mi
2015		Result	WAVA	Distance
5 Dec	MACCL XC Boggart Hole (Men)	38:19	66.05	9.6km
7 Nov	MACCL XC Sherdley Park (Men)	35:39	70.99	9.6km
17 Oct	Northern XC Relays	11:14	72.02	2mi
19 Sep	Northern Athletics 6 Stage Road Relays SB	22:52	68.00	6km
12 Sep	North West Counties Road Relays SB	17:37	72.94	5km
30 Aug	Reg Harris Sportive	3:11:08	0.00	51mi
2014		Result	WAVA	Distance
6 Dec	Manchester league XC Boggart hole clough	35:28	71.36	9.6km
4 Oct	National 6 stage road relays PB	19:29	77.73	5.85km
20 Sep	Northern Athletics 6 Stage Road Relays PB	20:29	75.92	6km
7 Sep	Wigan 10k PB	34:12	77.19	10km
14 Aug	Sale 5k Sizzler (4)	16:25	78.27	5km
23 May	Christleton 5k PB	16:02	80.15	5km
13 Apr	London Marathon SB	3:14:32	62.49	26.2mi
15 Mar	Northern England Men's 12 Stage Road Relays Champs PB	31:00	66.58	4.9mi
2 Mar	Reading Half Marathon	1:17:47	74.53	13.1mi
2 Feb	Dewsbury 10K	34:20	76.89	10km
5 Jan	Central Lancs New Year Half Marathon SB	1:16:47	75.50	13.1mi
2013		Result	WAVA	Distance
1 Dec	Guy's 10 Miler PB	56:40	77.21	10mi
24 Nov	Clowne Half Marathon PB	1:15:45	76.53	13.1mi
15 Sep	Sutton 6 10k SB	34:54	75.64	10km
14 Aug	Wirral Midweek 5,000m SB	16:50	76.34	5km
19 Jun	Wirral Track mile PB	4:53	77.47	1mi
6 Apr	South manchester park run	17:03	75.37	5km
17 Mar	St Annes Ultrafit 10 mile Road Race	1:01:00	71.72	10mi
2012		Result	WAVA	Distance
29 Apr	Greater Manchester Marathon PB	2:58:05	68.26	26.2mi
6 Apr	Salford 10k SB	34:57	75.54	10km
18 Mar	Liverpool Half Marathon SB	1:18:55	73.46	13.1mi
2011		Result	WAVA	Distance
30 Oct	Sheffield Endcliffe Park 10k	40:50	64.65	10km
28 Aug	Fleetwood Half Marathon SB	1:27:24	66.33	13.1mi
15 Jan	Oldham parkrun SB	21:03	61.05	5km
2010		Result	WAVA	Distance
8 May	Heaton parkrun #42 SB	19:09	67.10	5km
27 Mar	Heaton parkrun	25:46	49.87	5km
20 Feb	Heaton parkrun	20:13	63.56	5km
2000		Result	WAVA	Distance
19 Jul	Solihull BMC (800) PB	2:03	90.44	800m

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	120	101	60	16	0	0	0	0	0	0	0	0	298
2024	434	249	446	207	0	0	0	0	0	0	0	0	1337
2023	71	5	0	5	65	84	56	20	31	17	0	25	380
2023	148	118	98	306	316	443	489	544	470	178	77	163	3351
2022	132	101	144	128	91	75	74	121	85	124	70	20	1165
2022	109	78	67	262	626	604	485	426	241	186	298	95	3477
2021	0	0	0	0	0	0	0	1.8	0	0	0	0	1.8
2021	264	279	291	184	80	141	94	156	129	151	129	57	1952
2021	0	0	0	0	19	153	13	161	185	233	118	26	908
2020	251	186	165	3	118	175	129	136	243	185	263	274	2128
2020	0	0	40	351	357	206	92	47	45	0	0	0	1137
2019	108	129	225	193	136	68	50	99	127	192	197	170	1696
2019	28	0	23	0	0	18	189	292	21	0	0	2	572
2018	0	52	38	37	91	59	4	13	49	150	143	85	721
2018	172	212	63	104	266	154	182	0	0	15	6	0	1174
2017	19	42	97	54	95	27	4	32	14	95	54	0	535
2017	353	242	280	421	406	440	367	200	0	157	73	67	3006
2016	146	35	140	103	199	170	114	125	113	180	23	49	1398
2016	38	36	85	0	0	0	126	159	150	112	88	129	924
2015	18	100	40	45	2	42	55	71	80	121	131	124	830
2015	77	95	188	170	274	307	94	279	362	155	171	116	2289
2014	28	6	60	0	0	0	0	0	0	0	6	0	100
2012	0	0	0	25.2	0	0	0	0	0	0	0	0	25.2
2012	0	0	0	4	0	0	0	0	0	0	0	0	4
2011	0	0	0	31	0	0	0	0	0	0	0	0	31
2010	192	0	0	0	0	0	0	0	0	0	0	0	192

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
7mi, 48:58 Run - General 1) 1mi - 8:02(8:02/mi) 133/151bpm [1068b/mi] 94cal 7.47/8.14mph 2) 1mi - 7:29(7:29/mi) 146/155bpm [1094b/mi] 100cal 8.01/9.08mph 3) 1mi - 5:51(5:51/mi) 173/179bpm [1012b/mi] 93cal 10.26/10.87mph 4) 1mi - 5:56(5:56/mi) 181/184bpm [1073b/mi] 101cal 10.12/10.75mph 5) 1mi - 6:12(6:12/mi) 188/190bpm [1165b/mi] 111cal 9.69/10.62mph 6) 0.36mi - 2:01(5:36/mi) 188/190bpm [1052b/mi] 35cal 10.72/11.48mph 7) 1mi - 8:17(8:17/mi) 156/189bpm [1293b/mi] 104cal 7.24/10.56mph 8) 0.67mi - 5:10(7:42/mi) 158/164bpm [1216b/mi] 67cal 7.79/8.1mph Add a comment	3.2mi, 22:39 Run - General 1) 1mi - 6:56(6:56/mi) 141/153bpm [977b/mi] 87cal 8.66/9.98mph 2) 1mi - 7:09(7:09/mi) 152/163bpm [1087b/mi] 99cal 8.39/9.1mph 3) 1mi - 7:03(7:03/mi) 150/156bpm [1057b/mi] 95cal 8.52/9.62mph 4) 0.22mi - 1:31(7:02/mi) 152/158bpm [1068b/mi] 20cal 8.54/8.81mph Add a comment	-	15.6mi, 1:21:19 Bike - General 1) 4.55mi - 19:57(4:23/mi) 143/173bpm [627b/mi] 271cal 2) 3.62mi - 19:52(5:29/mi) 153/172bpm [839b/mi] 270cal 3) 0.69mi - 3:57(5:46/mi) 125/140bpm [720b/mi] 19cal 4) 2.3mi - 18:03(7:52/mi) 121/149bpm [951b/mi] 85cal 5) 4.42mi - 19:30(4:25/mi) 116/144bpm [512b/mi] 94cal Add a comment	65.8mi, 3:50:34 Bike - General 1) 5mi - 15:30(3:06/mi) 141/155bpm [437b/mi] 183cal 88/109rpm 175/442W 2) 1.4mi - 7:48(5:34/mi) 158/163bpm [879b/mi] 130cal 98/114rpm 257/330W 3) 4.05mi - 12:39(3:07/mi) 141/161bpm [440b/mi] 148cal 94/113rpm 174/393W 4) 0.5mi - 3:34(7:11/mi) 162/167bpm [1163b/mi] 67cal 94/110rpm 290/364W 5) 3.85mi - 11:36(3:01/mi) 140/163bpm [422b/mi] 136cal 94/113rpm 173/346W 6) 0.7mi - 4:10(5:57/mi) 154/162bpm [916b/mi] 72cal 97/108rpm 265/328W 7) 3.26mi - 9:59(3:04/mi) 133/158bpm [408b/mi] 109cal 87/106rpm 159/443W 8) 0.42mi - 2:20(5:37/mi) 153/160bpm [858b/mi] 41cal 98/119rpm 271/334W 9) 5mi - 14:26(2:53/mi) 138/160bpm [398b/mi] 176cal 94/113rpm 181/399W 10) 3.68mi - 11:00(2:59/mi) 139/145bpm [416b/mi] 136cal 95/122rpm 185/461W 11) 1.26mi - 6:49(5:25/mi) 155/163bpm [839b/mi] 116cal 95/121rpm 261/352W 12) 3.94mi - 12:09(3:05/mi) 135/155bpm [416b/mi] 139cal 90/114rpm 169/471W 13) 2.46mi - 12:28(5:04/mi) 161/168bpm [816b/mi] 212cal 98/121rpm 262/378W 14) 5mi - 15:20(3:04/mi) 140/165bpm [429b/mi] 182cal 87/119rpm 176/415W 15) 3mi - 7:56(2:39/mi) 142/164bpm [376b/mi] 88cal 87/116rpm 163/638W 16) 2.94mi - 12:43(4:19/mi) 166/174bpm [718b/mi] 209cal 94/115rpm 252/408W 17) 5mi - 13:36(2:43/mi) 139/162bpm [378b/mi] 135cal 89/106rpm 143/343W 18) 3.96mi - 12:04(3:02/mi) 143/157bpm [435b/mi] 141cal 91/112rpm 173/380W 19) 0.57mi - 3:40(6:27/mi) 153/164bpm [987b/mi] 60cal 81/104rpm 251/331W 20) 0.44mi - 1:47(4:03/mi) 135/157bpm [546b/mi] 14cal 81/97rpm 109/256W 21) 0.63mi - 5:18(8:27/mi) 154/162bpm [1300b/mi] 80cal 74/100rpm 229/315W 22) 5mi - 17:12(3:26/mi) 117/158bpm [403b/mi] 106cal 71/96rpm 81/497W 23) 3.69mi - 16:30(4:28/mi) 129/150bpm [576b/mi] 161cal 80/101rpm 140/619W 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
8.8mi, 1:06:06 Run - General 1) 1mi - 7:34(7:34/mi) 123/163bpm [930b/mi] 75cal 7.94/8.66mph 2) 1mi - 7:19(7:19/mi) 149/160bpm [1090b/mi] 99cal 8.2/8.41mph 3) 0mi - 0(17:01/mi) 149/160bpm [2537b/mi] 99cal 3.53/8.41mph 4) 0.12mi - 50(6:44/mi) 170/179bpm [1145b/mi] 13cal 8.91/10.23mph 5) 0.19mi - 1:08(6:07/mi) 169/179bpm [1033b/mi] 17cal 9.82/10.96mph 6) 0.19mi - 1:29(7:58/mi) 163/179bpm [1299b/mi] 21cal 7.53/9.73mph 7) 0.5mi - 3:03(6:08/mi) 173/182bpm [1062b/mi] 47cal 9.77/9.83mph 8) 0.02mi - 9(8:57/mi) 176/177bpm [1574b/mi] 2cal 6.71/9.2mph 9) 0.09mi - 46(8:44/mi) 171/180bpm [1493b/mi] 12cal 6.87/8.2mph 10) 0.16mi - 1:01(6:28/mi) 167/175bpm [1079b/mi] 15cal 9.28/8.83mph 11) 0.18mi - 1:30(8:16/mi) 162/178bpm [1339b/mi] 21cal 7.26/8.68mph 12) 0.46mi - 3:00(6:35/mi) 174/182bpm [1145b/mi] 47cal 9.12/9.5mph 13) 0.1mi - 46(7:25/mi) 179/183bpm [1327b/mi] 12cal 8.09/9.14mph 14) 0.15mi - 1:00(6:38/mi) 173/179bpm [1148b/mi] 15cal 9.04/9.52mph 15) 0.18mi - 1:30(8:13/mi) 166/180bpm [1363b/mi] 22cal 7.31/9.52mph 16) 0.47mi - 3:00(6:23/mi) 176/185bpm [1124b/mi] 48cal 9.4/9.89mph 17) 0.1mi - 47(8:01/mi) 178/184bpm [1428b/mi] 12cal 7.48/9.66mph 18) 0.14mi - 1:00(6:58/mi) 170/176bpm [1185b/mi] 15cal 8.61/9.46mph 19) 0.18mi - 1:31(8:14/mi) 168/181bpm [1384b/mi] 22cal 7.28/9.16mph 20) 0.44mi - 3:00(6:48/mi) 175/185bpm [1189b/mi] 47cal 8.83/9.56mph 21) 0.09mi - 46(8:16/mi) 179/183bpm [1480b/mi] 12cal 7.25/9.37mph 22) 0.14mi - 1:00(6:58/mi) 170/179bpm [1183b/mi] 15cal 8.62/9.52mph 23) 0.18mi - 1:30(8:22/mi) 175/183bpm [1464b/mi] 23cal 7.17/9.37mph 24) 0.43mi - 3:00(6:57/mi) 174/183bpm [1209b/mi] 47cal 8.63/9.31mph 25) 0.08mi - 46(9:20/mi) 179/183bpm [1670b/mi] 12cal 6.43/9.06mph 26) 0.12mi - 1:00(8:05/mi) 175/180bpm [1416b/mi] 15cal 7.42/8.27mph 27) 1mi - 9:28(9:28/mi) 151/182bpm [1430b/mi] 81cal 6.34/8.12mph 28) 0.54mi - 5:11(9:39/mi) 148/155bpm [1429b/mi] 37cal 6.22/6.87mph Add a comment	-	9.9mi, 35:27 Bike - General 1) 3.38mi - 11:14(3:19/mi) 124/145bpm [412b/mi] 105cal 82/99rpm 134/351W 2) 0.73mi - 3:04(4:11/mi) 158/176bpm [661b/mi] 57cal 87/103rpm 290/480W 3) 1.88mi - 6:09(3:16/mi) 118/174bpm [385b/mi] 38cal 77/97rpm 81/292W 4) 0.55mi - 3:26(6:16/mi) 157/170bpm [983b/mi] 60cal 90/105rpm 268/351W 5) 3.36mi - 11:35(3:27/mi) 116/155bpm [400b/mi] 94cal 80/99rpm 114/364W Add a comment	100mi, 6:03:48 Bike - General 1) 4.6mi - 19:20(4:12/mi) 118/144bpm [496b/mi] 126cal 71/95rpm 87/536W 2) 0.41mi - 2:35(6:20/mi) 152/164bpm [962b/mi] 41cal 85/102rpm 246/374W 3) 5mi - 19:50(3:58/mi) 134/154bpm [532b/mi] 184cal 76/102rpm 132/494W 4) 2.48mi - 6:53(2:47/mi) 120/133bpm [333b/mi] 48cal 79/101rpm 95/549W 5) 0.21mi - 1:46(8:25/mi) 150/167bpm [1262b/mi] 30cal 73/98rpm 264/494W 6) 5mi - 19:43(3:57/mi) 130/166bpm [512b/mi] 165cal 78/102rpm 118/446W 7) 5mi - 18:23(3:41/mi) 130/152bpm [478b/mi] 184cal 83/105rpm 145/453W 8) 3.27mi - 11:51(3:37/mi) 126/152bpm [456b/mi] 105cal 84/110rpm 127/437W 9) 0.6mi - 2:35(4:21/mi) 142/155bpm [618b/mi] 39cal 89/114rpm 231/327W 10) 2.59mi - 9:58(3:51/mi) 132/155bpm [507b/mi] 92cal 79/104rpm 133/504W 11) 0.37mi - 1:53(5:07/mi) 152/166bpm [779b/mi] 33cal 98/115rpm 277/443W 12) 2.17mi - 5:52(2:42/mi) 122/158bpm [329b/mi] 36cal 80/96rpm 81/536W 13) 0.56mi - 3:35(6:26/mi) 152/164bpm [977b/mi] 61cal 94/108rpm 262/374W 14) 3.14mi - 10:36(3:23/mi) 127/150bpm [429b/mi] 91cal 83/110rpm 122/438W 15) 0.28mi - 1:36(5:48/mi) 151/158bpm [877b/mi] 28cal 94/108rpm 267/329W 16) 1.71mi - 4:28(2:37/mi) 129/154bpm [338b/mi] 39cal 86/107rpm 125/375W 17) 0.54mi - 2:22(4:24/mi) 150/158bpm [659b/mi] 34cal 90/108rpm 219/404W 18) 4.22mi - 12:27(2:57/mi) 122/144bpm [360b/mi] 100cal 77/128rpm 112/501W 19) 0.55mi - 4:10(7:36/mi) 165/174bpm [1254b/mi] 81cal 90/109rpm 303/435W 20) 5mi - 16:24(3:17/mi) 127/174bpm [417b/mi] 129cal 79/110rpm 109/532W 21) 5mi - 17:36(3:31/mi) 133/153bpm [468b/mi] 184cal 84/110rpm 152/528W 22) 0.91mi - 2:58(3:17/mi) 128/142bpm [419b/mi] 30cal 84/106rpm 148/343W 23) 0.7mi - 3:20(4:46/mi) 150/166bpm [715b/mi] 55cal 94/109rpm 250/425W 24) 5mi - 15:46(3:09/mi) 129/162bpm [407b/mi] 144cal 84/104rpm 131/437W 25) 1.02mi - 3:21(3:17/mi) 122/138bpm [400b/mi] 30cal 81/103rpm 128/395W 26) 0.65mi - 3:52(5:58/mi) 155/161bpm [924b/mi] 66cal 90/102rpm 264/468W 27) 5mi - 16:07(3:13/mi) 122/157bpm [393b/mi] 114cal 77/120rpm 97/421W 28) 1.33mi - 4:26(3:20/mi) 130/138bpm [433b/mi] 41cal 82/104rpm 133/519W 29) 0.34mi - 3:00(8:53/mi) 163/170bpm [1447b/mi] 60cal 73/97rpm 314/404W 30) 2.84mi - 9:55(3:29/mi) 136/169bpm [474b/mi] 79cal 77/97rpm 110/429W 31) 0.5mi - 2:57(5:56/mi) 156/162bpm [925b/mi] 45cal 85/109rpm 230/413W 32) 1.05mi - 3:51(3:41/mi) 135/159bpm [496b/mi] 23cal 78/104rpm 78/263W 33) 0.43mi - 3:04(7:09/mi) 156/166bpm [1116b/mi] 50cal 80/106rpm 249/420W 34) 1.35mi - 4:25(3:17/mi) 132/147bpm [433b/mi] 36cal 77/106rpm 113/418W 35) 0.4mi - 2:44(6:48/mi) 159/168bpm [1081b/mi] 50cal 86/103rpm 282/424W 36) 5mi - 16:21(3:16/mi) 135/160bpm [441b/mi] 151cal 83/109rpm 132/475W 37) 0.75mi - 4:44(6:17/mi) 160/170bpm [1005b/mi] 74cal 86/106rpm 242/366W 38) 0.61mi - 2:39(4:21/mi) 146/165bpm [634b/mi] 31cal 86/98rpm 172/486W 39) 0.49mi - 2:18(4:40/mi) 152/160bpm [709b/mi] 36cal 95/108rpm 234/302W 40) 2.84mi - 7:43(2:43/mi) 131/159bpm [356b/mi] 61cal 82/107rpm 110/402W 41) 0.77mi - 5:12(6:43/mi) 152/161bpm [1021b/mi] 72cal 85/114rpm 210/369W 42) 2.7mi - 8:40(3:13/mi) 116/153bpm [373b/mi] 39cal 72/100rpm 52/356W 43) 1.32mi - 8:24(6:22/mi) 155/162bpm [986b/mi] 120cal 82/104rpm 216/395W 44) 1.91mi - 5:34(2:55/mi) 132/156bpm [385b/mi] 35cal 78/102rpm 84/330W 45) 0.29mi - 2:45(9:19/mi) 160/169bpm [1491b/mi] 47cal 67/108rpm 264/630W 46) 5mi - 13:45(2:45/mi) 146/158bpm [401b/mi] 154cal 93/112rpm 165/443W 47) 3.14mi - 7:29(2:23/mi) 148/162bpm [353b/mi] 82cal 94/109rpm 162/444W 48) 0.99mi - 4:36(4:40/mi) 122/155bpm [569b/mi] 30cal 69/96rpm 85/340W Add a comment	4mi, 31:00 Run - General 1) 1mi - 7:58(7:58/mi) 135/144bpm [1076b/mi] 96cal 7.53/8.18mph 2) 1mi - 7:58(7:58/mi) 134/147bpm [1066b/mi] 90cal 7.54/8.2mph 3) 1mi - 7:32(7:32/mi) 134/141bpm [1010b/mi] 86cal 7.96/8.25mph 4) 1mi - 7:30(7:30/mi) 136/150bpm [1020b/mi] 81cal 8/8.83mph 5) 0mi - 2(5:31/mi) 148/148bpm [816b/mi] 10.89/7.53mph Add a comment	20.2mi, 1:29:19 Bike - General 1) 4.21mi - 17:10(4:05/mi) 113/140bpm [461b/mi] 122cal 70/97rpm 97/449W 2) 0.69mi - 4:33(6:33/mi) 164/172bpm [1075b/mi] 90cal 82/100rpm 308/450W 3) 1.94mi - 7:34(3:54/mi) 118/172bpm [461b/mi] 40cal 65/94rpm 67/529W 4) 0.83mi - 3:32(4:16/mi) 169/177bpm [722b/mi] 76cal 91/109rpm 338/469W 5) 5mi - 21:00(4:12/mi) 114/177bpm [479b/mi] 124cal 68/108rpm 77/487W 6) 5mi - 24:21(4:52/mi) 105/124bpm [512b/mi] 166cal 67/98rpm 92/314W 7) 0.47mi - 1:37(3:28/mi) 94/112bpm [325b/mi] 7cal 66/82rpm 47/428W 8) 0.25mi - 46(2:59/mi) 146/167bpm [436b/mi] 25cal 76/82rpm 523/733W 9) 1.79mi - 8:47(4:54/mi) 109/167bpm [535b/mi] 50cal 70/98rpm 73/361W Add a comment	50.7mi, 3:02:35 Bike - General 1) 4.35mi - 14:32(3:20/mi) 145/166bpm [484b/mi] 171cal 88/110rpm 174/366W 2) 0.67mi - 4:25(6:36/mi) 158/168bpm [1043b/mi] 73cal 91/107rpm 253/325W 3) 3.63mi - 11:41(3:13/mi) 139/162bpm [447b/mi] 112cal 88/105rpm 138/371W 4) 0.45mi - 2:35(5:45/mi) 168/177bpm [965b/mi] 49cal 92/129rpm 298/404W 5) 0.63mi - 2:41(4:15/mi) 162/175bpm [689b/mi] 36cal 93/117rpm 200/375W 6) 0.48mi - 2:10(4:31/mi) 160/171bpm [722b/mi] 37cal 98/107rpm 266/325W 7) 5mi - 15:21(3:04/mi) 132/170bpm [405b/mi] 133cal 85/106rpm 122/344W 8) 0.8mi - 3:32(4:26/mi) 135/141bpm [598b/mi] 40cal 88/104rpm 167/287W 9) 0.45mi - 3:14(7:14/mi) 159/166bpm [1151b/mi] 57cal 91/110rpm 270/337W 10) 4.03mi - 12:31(3:06/mi) 128/163bpm [397b/mi] 105cal 86/103rpm 118/383W 11) 1.32mi - 6:59(5:18/mi) 170/178bpm [900b/mi] 125cal 92/109rpm 277/392W 12) 0.01mi - 3(5:23/mi) 174/174bpm [937b/mi] 79/79rpm 13) 1.91mi - 5:34(2:55/mi) 133/173bpm [388b/mi] 34cal 76/106rpm 80/259W 14) 0.22mi - 1:45(7:55/mi) 164/177bpm [1299b/mi] 41cal 82/100rpm 372/521W 15) 2.57mi - 7:46(3:01/mi) 137/177bpm [414b/mi] 61cal 82/101rpm 108/253W 16) 0.6mi - 3:38(6:05/mi) 157/164bpm [955b/mi] 61cal 93/119rpm 260/366W 17) 1.94mi - 6:20(3:16/mi) 131/161bpm [428b/mi] 40cal 77/109rpm 84/415W 18) 0.35mi - 2:42(7:45/mi) 173/180bpm [1340b/mi] 62cal 66/97rpm 362/541W 19) 0.65mi - 1:45(2:41/mi) 178/180bpm [477b/mi] 30cal 98/111rpm 262/398W 20) 2.14mi - 6:15(2:55/mi) 143/176bpm [417b/mi] 52cal 86/108rpm 117/319W 21) 0.73mi - 3:45(5:08/mi) 164/171bpm [842b/mi] 64cal 93/116rpm 262/353W 22) 1.15mi - 3:09(2:45/mi) 131/166bpm [359b/mi] 16cal 81/101rpm 62/346W 23) 0.62mi - 3:09(5:03/mi) 163/171bpm [823b/mi] 56cal 96/107rpm 274/354W 24) 2.53mi - 8:13(3:15/mi) 126/168bpm [409b/mi] 51cal 77/100rpm 81/404W 25) 0.57mi - 2:53(5:01/mi) 167/175bpm [837b/mi] 56cal 91/101rpm 302/370W 26) 1mi - 3:29(3:29/mi) 137/173bpm [477b/mi] 23cal 76/116rpm 88/360W 27) 0.28mi - 1:20(4:44/mi) 166/180bpm [786b/mi] 33cal 81/105rpm 389/527W 28) 2.99mi - 11:05(3:42/mi) 148/180bpm [548b/mi] 121cal 82/102rpm 159/337W 29) 0.77mi - 3:55(5:05/mi) 167/172bpm [850b/mi] 70cal 89/108rpm 274/459W 30) 2.25mi - 6:50(3:02/mi) 144/171bpm [437b/mi] 65cal 85/108rpm 137/358W 31) 0.73mi - 2:57(4:01/mi) 173/180bpm [695b/mi] 62cal 89/108rpm 328/469W 32) 3.57mi - 10:42(3:00/mi) 154/179bpm [462b/mi] 130cal 92/115rpm 180/375W 33) 0.19mi - 44(3:49/mi) 159/165bpm [608b/mi] 13cal 95/103rpm 268/359W 34) 0.4mi - 2:35(6:24/mi) 171/176bpm [1094b/mi] 47cal 89/118rpm 282/430W 35) 0.71mi - 2:20(3:18/mi) 167/174bpm [550b/mi] 36cal 94/113rpm 232/378W 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
-	-	-	5.6mi, 22:12 Bike - General 1) 5mi - 19:20(3:52/mi) 117/139bpm [453b/mi] 171cal 80/98rpm 125/451W 2) 0.6mi - 2:52(4:47/mi) 109/121bpm [521b/mi] 24cal 73/93rpm 117/313W Add a comment	-	-	45.2mi, 2:17:36 Bike - General 1) 5mi - 18:02(3:36/mi) 142/166bpm [512b/mi] 172cal 81/108rpm 138/583W 2) 2.48mi - 8:58(3:37/mi) 148/167bpm [536b/mi] 96cal 86/109rpm 158/497W 3) 5mi - 14:36(2:55/mi) 162/181bpm [473b/mi] 192cal 91/116rpm 197/619W 4) 5mi - 12:41(2:32/mi) 160/181bpm [406b/mi] 159cal 92/118rpm 188/766W 5) 5mi - 12:40(2:32/mi) 159/177bpm [403b/mi] 158cal 91/111rpm 186/595W 6) 5mi - 14:28(2:54/mi) 160/175bpm [463b/mi] 194cal 89/110rpm 202/725W 7) 5mi - 13:12(2:38/mi) 153/172bpm [404b/mi] 155cal 89/110rpm 174/569W 8) 3.78mi - 11:20(3:00/mi) 176/195bpm [528b/mi] 189cal 95/117rpm 257/793W 9) 5mi - 17:30(3:30/mi) 148/193bpm [518b/mi] 174cal 79/113rpm 144/530W 10) 3.96mi - 14:09(3:35/mi) 136/170bpm [486b/mi] 125cal 79/103rpm 126/537W 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
4.1mi, 31:58 Run - General 1) 1mi - 7:59(7:59/mi) 132/145bpm [1053b/mi] 91cal 7.52/8.29mph 2) 1mi - 7:49(7:49/mi) 146/153bpm [1142b/mi] 106cal 7.67/8.22mph 3) 1mi - 7:35(7:35/mi) 142/150bpm [1077b/mi] 94cal 7.91/8.27mph 4) 1mi - 7:50(7:50/mi) 143/151bpm [1120b/mi] 96cal 7.66/8.25mph 5) 0.1mi - 45(7:33/mi) 142/145bpm [1072b/mi] 8cal 7.95/8.04mph Add a comment	-	17.6mi, 1:26:48 Bike - General 1) 4.52mi - 18:48(4:10/mi) 142/165bpm [591b/mi] 247cal 2) 3.61mi - 18:28(5:07/mi) 172/187bpm [881b/mi] 309cal 3) 1.95mi - 16:06(8:16/mi) 124/172bpm [1025b/mi] 77cal 4) 3.6mi - 17:23(4:50/mi) 175/188bpm [845b/mi] 290cal 5) 3.97mi - 16:03(4:03/mi) 135/177bpm [546b/mi] 94cal Add a comment	6mi, 44:20 Run - General 1) 1mi - 7:50(7:50/mi) 139/153bpm [1090b/mi] 99cal 7.65/8.93mph 2) 1mi - 7:32(7:32/mi) 154/159bpm [1161b/mi] 108cal 7.96/8.52mph 3) 1mi - 7:06(7:06/mi) 153/162bpm [1086b/mi] 100cal 8.46/8.91mph 4) 1mi - 7:19(7:19/mi) 160/167bpm [1171b/mi] 108cal 8.2/8.41mph 5) 1mi - 7:05(7:05/mi) 156/163bpm [1105b/mi] 99cal 8.47/8.93mph 6) 1mi - 7:26(7:26/mi) 153/161bpm [1137b/mi] 99cal 8.07/8.81mph 7) 0mi - 2(10:36/mi) 152/152bpm [1612b/mi] 5.66/8.39mph Add a comment	68.1mi, 3:46:22 Bike - General 1) 5mi - 18:17(3:39/mi) 137/165bpm [501b/mi] 226cal 87/111rpm 184/562W 2) 5mi - 14:51(2:58/mi) 135/159bpm [401b/mi] 177cal 92/110rpm 177/415W 3) 1.23mi - 4:19(3:30/mi) 144/153bpm [505b/mi] 59cal 92/117rpm 206/342W 4) 2.44mi - 9:52(4:03/mi) 151/164bpm [612b/mi] 161cal 97/116rpm 250/551W 5) 5mi - 14:14(2:51/mi) 127/149bpm [361b/mi] 148cal 87/108rpm 151/359W 6) 3.5mi - 12:35(3:36/mi) 135/153bpm [486b/mi] 170cal 91/108rpm 203/448W 7) 1.13mi - 7:09(6:20/mi) 169/178bpm [1071b/mi] 146cal 87/107rpm 319/425W 8) 5mi - 16:03(3:13/mi) 136/172bpm [436b/mi] 183cal 90/106rpm 169/371W 9) 5mi - 13:41(2:44/mi) 125/143bpm [342b/mi] 124cal 84/103rpm 129/303W 10) 5mi - 16:21(3:16/mi) 133/152bpm [435b/mi] 198cal 88/109rpm 180/458W 11) 2.14mi - 7:19(3:25/mi) 133/149bpm [455b/mi] 87cal 89/104rpm 178/369W 12) 1.84mi - 10:25(5:40/mi) 163/177bpm [923b/mi] 195cal 85/113rpm 290/424W 13) 5mi - 14:28(2:54/mi) 138/176bpm [399b/mi] 165cal 89/106rpm 168/384W 14) 5mi - 13:43(2:45/mi) 133/151bpm [365b/mi] 154cal 88/109rpm 166/459W 15) 5mi - 14:33(2:55/mi) 140/160bpm [407b/mi] 183cal 90/109rpm 187/623W 16) 0.11mi - 21(3:10/mi) 139/140bpm [439b/mi] 3cal 76/87rpm 117/196W 17) 0.65mi - 4:34(7:03/mi) 163/172bpm [1149b/mi] 88cal 89/108rpm 301/421W 18) 0.35mi - 1:00(2:51/mi) 150/169bpm [427b/mi] 4cal 68/87rpm 40/296W 19) 0.72mi - 4:33(6:18/mi) 167/180bpm [1053b/mi] 90cal 81/103rpm 308/448W 20) 5mi - 13:28(2:42/mi) 138/175bpm [372b/mi] 139cal 89/114rpm 150/480W 21) 4.02mi - 14:35(3:38/mi) 147/165bpm [534b/mi] 194cal 87/107rpm 199/506W Add a comment	0.2mi, 2:46 Run - General 1) 0.24mi - 2:46(11:16/mi) 125/131bpm [1408b/mi] 27cal 5.33/6.95mph Add a comment 6mi, 40:49 Run - General 1) 1mi - 7:38(7:38/mi) 143/155bpm [1091b/mi] 73cal 7.87/8.87mph 2) 1mi - 6:36(6:36/mi) 165/172bpm [1089b/mi] 100cal 9.09/9.73mph 3) 1mi - 6:17(6:17/mi) 168/172bpm [1057b/mi] 97cal 9.54/10.1mph 4) 1mi - 6:28(6:28/mi) 173/177bpm [1119b/mi] 102cal 9.28/10.08mph 5) 1mi - 6:14(6:14/mi) 175/180bpm [1091b/mi] 99cal 9.63/10.18mph 6) 1mi - 7:34(7:34/mi) 157/175bpm [1189b/mi] 103cal 7.93/9.81mph 7) 0.01mi - 2(4:48/mi) 155/155bpm [743b/mi] 12.51/8.18mph Add a comment	-

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