roger, may be the faster brother ag

M55 South Yorkshire

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Races
120
Miles
15425
Miles
679
Miles
19122
Miles
181
WAVA
77.89%
Mile
5:24
5k
17:54
5M
30:55
10k
36:52
10M
1:20:30
Half
1:25:12
Mara
3:07:52
56M
3:33:00

About Me
bits and bobs running swimming outdoors and cycling Show More...

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Recent Blogs
2016	Dec 2015

My parkrun
Graves parkrun

Recent Training
24th Apr	General	5.9mi	1:12:25
23rd Apr	Long Run	7.8mi	1:38:47
22nd Apr	Strength	0mi	45:00
22nd Apr	Open Water	0.1mi	7:48
21st Apr	General	0.2mi	1:36:48

12 Month Benchmarks	Run	Bike
Mile	6:46	1:42
5k	21:28	7:03
5mi	38:09	14:23
10k	47:16	19:46
10mi	1:24:35	36:33
Half	1:53:56	54:46
20mi	3:36:44	1:24:17

Recent Pictures	Show more

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Buddies (4)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1										5:24 75.93													5:24 5:24/mi	75.93
5km	30									19:10 72.20	18:09 76.82	17:54 77.89						22:36 65.69	22:55 64.78	24:48 60.84	22:07 68.79	21:03 72.28		17:54 5:46/mi	77.89
3.5mi	1																					26:27 65.09		26:27 7:33/mi	65.09
7km	1																					46:46 46.42		46:46 10:45/mi	46.42
4.4mi	1							31:55 60.49																31:55 7:15/mi	60.49
8km	1										34:22 65.58													34:22 6:55/mi	65.58
5mi	5										30:55 72.73											38:15 64.89		30:55 6:11/mi	72.73
10km	23		38:41 69.15	37:12 72.25	36:52 72.91	38:38 70.41	37:46 72.54	38:16 72.16	38:10 72.92	39:20 71.32	39:54 70.87	38:54 73.28	41:55 69.13		42:37 69.13	44:24 66.35	48:24 61.91	45:19 66.69			45:24 68.32	44:04 70.39		36:52 5:56/mi	73.28
6.5mi	1								51:52 55.84															51:52 7:59/mi	55.84
10mi	3					1:38:47 45.19															1:20:30 63.75			1:20:30 8:03/mi	63.75
20km	6																	1:39:00 62.79		1:37:57 64.60	1:43:59 61.40	1:36:57 66.45	1:45:20 61.73	1:36:57 7:48/mi	66.45
13.1mi	12				1:28:39 66.26	1:28:23 66.80		1:25:12 70.18			1:33:18 65.64	1:29:51 68.72		1:35:14 67.06			1:48:21 59.97	1:44:26 62.76		1:51:46 60.24	1:54:07 59.54	1:53:55 59.64		1:25:12 6:30/mi	70.18
21mi	12				4:40:00 34.76	3:52:24 42.09	4:08:16 39.64			3:35:00 46.81		3:42:00 46.09												3:35:00 10:14/mi	46.81
26.2mi	5	3:14:19 62.90		3:21:00 61.02			3:48:10 54.57	3:07:52 67.24			3:23:00 63.78													3:07:52 7:10/mi	67.24
40mi	2					7:57:03 44.11	7:07:00 49.61																	7:07:00 10:41/mi	49.61
42mi	3						7:57:00 47.12	6:51:00 55.10	6:46:00 56.23															6:46:00 9:40/mi	56.23
53mi	1								9:36:49 52.20															9:36:49 10:53/mi	52.20

2024		Result	WAVA	Distance
7 Jan	Round Sheffield Run - Winter SB	1:45:20	61.73	20km
2023		Result	WAVA	Distance
28 Oct	Concord parkrun, Sheffield	23:24	65.56	5km
21 Oct	British Fell and Hill Relay Championship Leg 2	2:10:45	30.59	12.6km
14 Oct	Grindleford Gallop	3:54:23	48.47	21mi
7 Oct	Curbar Commotion	1:46:07	48.80	10mi
24 Sep	Sheffield 10k	47:59	65.22	10km
9 Sep	Worrall chase PB	46:46	46.42	7km
3 Sep	Exterminator	3:32:14	42.67	17mi
11 Aug	Steel city striders club 10km trail race	51:15	61.06	10km
24 Jun	Round Sheffield Run	1:41:46	63.31	20km
20 Jun	Damflask Relays PB	26:27	65.09	3.5mi
15 Jun	Grindleford fell race	47:39	51.04	4.9mi
24 May	South Yorkshire Road League	38:40	64.19	5mi
20 May	Hathersage Hurtle	3:42:00	48.12	20mi
14 May	Eyam Half SB	1:53:55	59.64	13.1mi
11 May	Rother Valley Relays	21:37	70.38	5km
23 Apr	Cat Lane Canter	54:26	56.98	10km
19 Apr	South Yorkshire Road League SYCAA 5 miles	39:56	62.15	5mi
5 Apr	South Yorkshire Road Race League Race #2	42:14	58.77	5mi
29 Mar	South Yorkshire Road Race League Race #1 SB	38:15	64.89	5mi
5 Feb	Dewsbury 10K SB	44:04	70.39	10km
4 Feb	Millhouses parkrun SB	21:03	72.28	5km
29 Jan	Tigger Tor fell race	1:34:10	47.05	8.7mi
21 Jan	Graves parkrun	23:18	65.30	5km
8 Jan	Round Sheffield Run Multi-Stage Race PB	1:36:57	66.45	20km
2022		Result	WAVA	Distance
24 Dec	Concord parkrun, Sheffield SB	22:07	68.79	5km
4 Dec	Percy Pud 10K SB	45:24	68.32	10km
26 Nov	Sheffield Castle parkrun	22:17	68.28	5km
25 Oct	Steel city striders virtual 10km	46:12	67.14	10km
16 Oct	Yorkshire 10 Mile PB	1:20:30	63.75	10mi
8 Oct	Aviemore Half Marathon SB	1:54:07	59.54	13.1mi
25 Jun	Round Sheffield Run SB	1:43:59	61.40	20km
12 Mar	Grindleford Gallop	4:10:04	44.61	21mi
2021		Result	WAVA	Distance
26 Sep	Run for All Sheffield Half Marathon SB	1:51:46	60.24	13.1mi
18 Sep	Graves parkrun SB	24:48	60.84	5km
27 Jun	Round Sheffield Run SB	1:37:57	64.60	20km
2020		Result	WAVA	Distance
14 Mar	Grindleford Gallop	3:53:56	46.84	21mi
1 Jan	Graves parkrun New Years day SB	22:55	64.78	5km
2019		Result	WAVA	Distance
1 Dec	Percy Pud 10K SB	45:19	66.69	10km
26 Oct	Hillsborough parkrun SB	22:36	65.69	5km
30 Jun	Round Sheffield Run SB	1:39:00	62.79	20km
14 Apr	Sheffield Half Marathon SB	1:44:26	62.76	13.1mi
9 Mar	Grindleford Gallop	4:02:20	44.82	21mi
2018		Result	WAVA	Distance
2 Dec	Percy Pud 10k SB	48:24	61.91	10km
8 Apr	Sheffield Half Marathon SB	1:48:21	59.97	13.1mi
2017		Result	WAVA	Distance
3 Dec	Percy Pud	47:34	62.46	10km
19 Mar	Epilepsy Action Bradford 10k SB	44:24	66.35	10km
2016		Result	WAVA	Distance
4 Dec	Percy Pud 10k SB	42:37	69.13	10km
10 Sep	Half Brutal	40:00 / 3:29:00 / 3:07:00	0.00	2.3km/58miles/14miles
2015		Result	WAVA	Distance
4 Oct	Tissington Trail Half Marathon SB	1:35:14	67.06	13.1mi
29 Mar	edale skyline	4:21:51	40.07	21mi
2014		Result	WAVA	Distance
7 Dec	Percy Pud 10k SB	41:55	69.13	10km
13 Jul	Brownsea Island Swim	2:04:00	0.00	6.5km
2013		Result	WAVA	Distance
21 Sep	Brutal Half Ironman	32:00 / 3:33:00 / 2:57:00	0.00	1.2miles/56miles/13miles
7 Jul	Brownsea Island Swim	1:45:45	0.00	6.5km
2012		Result	WAVA	Distance
2 Dec	Percy Pud 10k SB	38:54	73.28	10km
22 Sep	Brutal Half Ironman	36:36 / 4:08:14 / 3:14:26	0.00	1.2miles/56miles/13miles
2 Jun	Graves parkrun	19:42	70.78	5km
27 May	Sheffield Half Marathon SB	1:29:51	68.72	13.1mi
28 Apr	Graves Parkrun	20:18	68.69	5km
21 Apr	Graves Parkrun	20:09	69.20	5km
14 Apr	Graves Parkrun #1	20:48	67.03	5km
25 Mar	Edale Skyline SB	3:42:00	46.09	21mi
24 Mar	Sheffield Hallam park run #84 PB	17:54	77.89	5km
17 Mar	Sheffield Hallam Parkrun	18:06	77.03	5km
18 Feb	Sheffield Hallam Parkrun	18:41	74.63	5km
2011		Result	WAVA	Distance
17 Dec	Poole parkrun	18:46	74.30	5km
4 Dec	Percy Pud 10K SB	39:54	70.87	10km
23 Oct	South Yorkshire XC 1 PB	34:22	65.58	8km
24 Sep	Sheffield Hallam parkrun	18:25	75.71	5km
17 Sep	Poole Parkrun #25	18:25	75.71	5km
11 Sep	Robin Hood Marathon SB	3:23:00	63.78	26.2mi
6 Aug	marathon talk magic mile sheffield version PB	5:24	75.93	1mi
27 Jul	Dark & White Mini-MM - Round 2 of 3. Longshaw Estate	1:56:00	48.69	12mi
9 Jul	Sheffield Hallam parkrun SB	18:09	76.82	5km
2 Jul	sheffield hallam park run	18:15	75.82	5km
21 May	Sheffield Hallam parkrun	18:44	73.87	5km
15 May	Eyam Half Marathon SB	1:33:18	65.64	13.1mi
30 Apr	Sheffield Hallam Parkrun	18:32	74.67	5km
13 Apr	South Yorkshire Road League, Low Bradfield PB	30:55	72.73	5mi
9 Apr	Sheffield Hallam Park Run	18:16	75.76	5km
2 Apr	sheffield hallam park run	18:31	74.73	5km
26 Mar	Sheffield Hallam parkrun	18:35	74.46	5km
12 Mar	Sheffield Hallam parkrun	19:03	72.64	5km
2010		Result	WAVA	Distance
18 Dec	Sheffield Hallam parkrun	19:47	69.95	5km
12 Dec	(date changed) Percy Pud SB	39:20	71.32	10km
27 Nov	Sheffield Hallam parkrun	19:59	69.25	5km
2 Oct	Sheffield Hallam parkrun SB	19:10	72.20	5km
24 Apr	Highland Fling		0.00	53mi
21 Mar	Edale Skyline PB	3:35:00	46.81	21mi
2009		Result	WAVA	Distance
6 Dec	Percy Pud 10k SB	38:10	72.92	10km
11 Jul	Lyke Wake Challenge PB	6:46:00	56.23	42mi
9 May	Cressbrook Crawl PB	51:52	55.84	6.5mi
25 Apr	Highland Fling PB	9:36:49	52.20	53mi
29 Mar	Edale Skyline	3:40:18	45.31	21mi
2008		Result	WAVA	Distance
7 Dec	Percy Pud 10k	38:52	71.04	10km
21 Sep	New Forest Marathon PB	3:07:52	67.24	26.2mi
7 Sep	Great Yorkshire Run SB	38:16	72.16	10km
12 Jul	Lyke Wake Challenge SB	6:51:00	55.10	42mi
27 Jun	tideswell fell race PB	31:55	60.49	4.4mi
17 May	White Peak Swift Half PB	1:25:12	70.18	13.1mi
30 Mar	Edale Skyline	4:07:50	39.98	21mi
2007		Result	WAVA	Distance
2 Dec	Percy Pud 10k SB	37:46	72.54	10km
15 Sep	High Peak 40 Mile Challenge PB	7:07:00	49.61	40mi
12 Aug	Brownsea Island Swim	1:55:00 /	0.00	6.5km/0miles
7 Jul	Lyke Wake Challenge SB	7:57:00	47.12	42mi
19 May	White Peak marathon SB	3:48:10	54.57	26.2mi
18 Mar	Edale Skyline SB	4:08:16	39.64	21mi
2006		Result	WAVA	Distance
3 Dec	Percy Pud 10km SB	38:38	70.41	10km
16 Sep	High Peak 40 Mile Challenge SB	7:57:03	44.11	40mi
28 May	buxton half marathon SB	1:28:23	66.80	13.1mi
7 May	Eyam Half Marathon	1:30:57	64.91	13.1mi
19 Mar	edale skyline SB	3:52:24	42.09	21mi
29 Jan	Tigger Tor SB	1:38:47	45.19	10mi
2005		Result	WAVA	Distance
21 May	white peak marathon		0.00	26.2mi
1 May	Sheffield Half Marathon SB	1:28:39	66.26	13.1mi
20 Mar	edale skyline SB	4:40:00	34.76	21mi
6 Mar	Sheffield Lord Mayors 10K PB	36:52	72.91	10km
2004		Result	WAVA	Distance
5 Dec	Percy Pud SB	37:12	72.25	10km
22 May	White Peak SB	3:21:00	61.02	26.2mi
2003		Result	WAVA	Distance
30 Nov	percy pud 10k SB	38:41	69.15	10km
2002		Result	WAVA	Distance
28 Oct	Dublin Marathon SB	3:14:19	62.90	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	0	3	15	0	0	0	0	0	0	0	0	0	17
2024	0	0.3	0.5	0.9	0	0	0	0	0	0	0	0	1.6
2024	105	65	94	34	0	0	0	0	0	0	0	0	299
2024	21	43	115	0	0	0	0	0	0	0	0	0	179
2023	11	16	8	0	0	3	19	0	0	0	1	13	70
2023	0	0.1	0	0	1.3	3.5	2	3.4	2.9	1.7	0.7	0.1	15.7
2023	146	120	105	159	129	98	56	109	123	141	146	84	1414
2023	0	47	40	68	244	185	211	236	220	275	83	35	1644
2022	0	0	17	0	0	0	0	0	0	0	0	0	17
2022	0.1	0	0	0	0.1	0	1.2	0.8	0.3	1.6	0.5	0.1	4.6
2022	46	81	98	70	74	111	50	81	88	112	157	137	1105
2022	21	21	167	145	130	103	261	138	502	213	116	7	1826
2021	0	0	0	0	0	0	12	0	0	0	0	0	12
2021	0.6	1	0.1	0.1	0	0.4	0.6	0.1	0.3	0.3	0.4	0	3.9
2021	125	109	109	108	104	120	48	119	97	58	67	39	1104
2021	0	53	21	246	158	74	164	161	106	300	13	0	1296
2020	0	0	0	0	8	0	0	0	0	6	0	0	14
2020	0.8	0.4	0.1	0	0.5	0	0	0.4	1.3	3.5	4.1	1.9	13
2020	75	106	87	81	97	98	84	70	83	109	128	126	1143
2020	33	93	50	139	251	113	139	254	190	114	243	0	1618
2019	0.9	1.1	0.8	1.2	4.2	5.6	1	0.4	2.1	1.8	1.5	0.6	21.3
2019	102	91	84	63	70	88	59	62	90	91	96	77	973
2019	50	0	55	92	100	32	37	30	0	43	0	0	439
2018	4	0	0	0	0	0	0	0	0	0	0	0	4
2018	2.2	5.3	3.2	8.3	8	7.9	11	6.6	4.1	4.2	2.8	0.7	64.4
2018	115	90	106	71	70	48	53	53	91	110	54	101	960
2018	0	0	43	93	305	223	175	204	123	157	132	69	1527
2017	0	0	0	0	0	0	0	0	17	0	0	0	17
2017	8.3	7.6	15.5	12.5	5	1.8	2.8	0.6	0	0	0.1	0.3	54.4
2017	88	63	114	72	36	0	0	0	0	49	83	86	592
2017	117	132	160	388	180	0	0	0	0	12	24	36	1049
2016	19.1	15.4	16.4	13	10.7	20.4	6.7	11.1	7.2	6.8	4.6	6.8	138.2
2016	93	27	69	88	91	77	61	71	63	99	96	79	914
2016	104	71	130	216	134	178	317	217	122	93	136	83	1801
2015	3.8	3.2	6.2	9	11.2	8.5	7.7	7.6	10.6	14.2	14.3	14.4	110.6
2015	98	83	103	65	100	73	54	62	86	68	72	62	926
2015	71	96	209	254	242	300	114	229	131	165	109	67	1987
2014	7.4	11	8.9	11	13.1	15.2	15.8	3.5	4.7	2.7	6.9	0.8	100.8
2014	66	70	78	83	21	4	11	24	46	23	72	90	587
2014	0	22	92	114	174	187	251	194	215	162	142	42	1595
2013	0	0	0	0	0	0	12	0	0	0	0	0	12
2013	14.5	7.9	8.6	10.1	12.7	16.9	8.5	8.7	5.3	6.7	7	2.8	109.7
2013	11	10	28	37	57	36	29	52	46	74	82	55	518
2013	54	42	103	95	134	198	200	332	244	83	93	59	1637
2012	0	0	0	0	0	0	4.1	5.6	7.5	8.8	5.1	5.6	36.6
2012	107	139	129	109	101	32	22	3	46	50	38	29	804
2012	68	61	75	14	90	177	156	64	295	245	101	58	1405
2011	4	0	0	0	0	0	0	0	0	0	0	8	12
2011	140	131	120	138	148	146	131	90	95	66	53	57	1314
2011	13	20	119	152	22	23	26	17	52	102	117	24	685
2010	0	0	0	0	6	0	0	0	0	0	0	0	6
2010	184	174	179	79	127	33	21	0	23	51	96	96	1061
2010	0	0	12	0	0	37	55	0	156	121	30	0	411
2009	0	0	0	0	0	0	0	0	0	0.6	0	0	0.6
2009	154	183	153	153	107	107	133	129	141	138	113	107	1618
2009	0	0	0	0	0	0	0	0	25	0	0	0	25
2008	0	0	0	0	0	0	0	0	0	0	9	85	94
2007	0	0	0	0	0	0	0	4	0	0	0	0	4

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	Thu 4th Apr Apr 4
0mi, 47:19 Cross - Strength body pump Add a comment 2.6mi, 53:46 Walk - General family walk1) 1km - 11:31(11:31/km) 106/218rpm 2) 1km - 14:28(14:28/km) 103/206rpm 3) 1km - 16:12(16:12/km) 110/156rpm 4) 1km - 9:33(9:33/km) 110/206rpm 5) 0.15km - 2:01(13:32/km) 112/228rpm Add a comment	4.7mi, 50:00 Run - General from parkrun via library and newsagents Add a comment 1.9mi, 22:29 Run - General to parkrun 1) 1km - 5:53(5:53/km) 164/166rpm 2) 1km - 7:04(7:04/km) 157/166rpm 3) 1km - 8:23(8:23/km) 129/168rpm 4) 0.1km - 1:09(11:30/km) 119/164rpm Add a comment	0mi, 8:52 Swim - Open Water swim shore road 11.2 degrees Add a comment 4.7mi, 46:26 Run - General run to quay poole 1) 1km - 5:47(5:47/km) 164/182rpm 2) 1km - 6:15(6:15/km) 166/188rpm 3) 1km - 5:33(5:33/km) 165/174rpm 4) 1km - 6:46(6:46/km) 147/170rpm 5) 1km - 5:36(5:36/km) 165/168rpm 6) 1km - 6:10(6:10/km) 159/202rpm 7) 1km - 6:39(6:39/km) 166/244rpm 8) 0.61km - 3:39(6:00/km) 160/166rpm Add a comment	0.2mi, 9:02 Swim - Open Water swim shore road 10.3 degrees 1) 0.02km - 2:22(1:52:56/km) 7cal 0.53/4.39kmph 2) 0.24km - 6:40(27:26/km) 158cal 2.19/9.14kmph Add a comment	6mi, 1:19:02 Run - Trail Run run rowan baslow and stanage 1) 1km - 7:15(7:15/km) 157/234rpm 2) 1km - 7:18(7:18/km) 158/176rpm 3) 1km - 9:18(9:18/km) 148/168rpm 4) 1km - 7:47(7:47/km) 150/172rpm 5) 1km - 6:25(6:25/km) 159/168rpm 6) 1km - 8:30(8:30/km) 150/182rpm 7) 1km - 7:29(7:29/km) 154/166rpm 8) 1km - 10:44(10:44/km) 123/164rpm 9) 1km - 10:09(10:09/km) 142/176rpm 10) 0.59km - 4:06(6:55/km) 155/166rpm Add a comment	0mi, 49:16 Bike - General 1) 0km - 10:00(0/km) 2) 0km - 10:00(0/km) 3) 0km - 10:00(0/km) 4) 0km - 10:00(0/km) 5) 0km - 9:16(0/km) 52cal Add a comment 0mi, 2:28:14 Cross - Strength Add a comment 0.2mi, 7:27 Swim - General 1) 0.34km - 7:26(21:40/km) Add a comment	-
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	Thu 11th Apr Apr 11
0mi, 46:05 Cross - Strength Add a comment 0mi, 44:01 Bike - General 1) 0km - 10:00(0/km) 2) 0km - 10:00(0/km) 3) 0km - 10:00(0/km) 4) 0km - 10:00(0/km) 5) 0km - 4:01(0/km) 47cal Add a comment	0mi, 48:24 Cross - Strength Body pump Add a comment 3.3mi, 29:36 Run - General 1) 1km - 5:43(5:43/km) 163/168rpm 2) 1km - 5:35(5:35/km) 163/168rpm 3) 1km - 5:48(5:48/km) 164/168rpm 4) 1km - 5:52(5:52/km) 162/168rpm 5) 1km - 4:52(4:52/km) 162/168rpm 6) 0.22km - 1:46(7:55/km) 148/166rpm Add a comment 1.9mi, 22:12 Run - General 1) 1km - 5:48(5:48/km) 163/166rpm 2) 1km - 7:04(7:04/km) 153/166rpm 3) 1km - 8:43(8:43/km) 129/164rpm 4) 0.05km - 36(13:20/km) 100/112rpm Add a comment	0mi, 51:07 Cross - Body Pump Body pump Add a comment	0mi, 25:17 Cross - Strength Lift club Pendley rows hurt back Add a comment	-	-	-
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	Thu 18th Apr Apr 18
-	-	-	0mi, 49:29 Cross - Yoga Add a comment	1.4mi, 14:48 Run - General 1) 1km - 6:41(6:41/km) 149/164rpm 2) 1km - 6:23(6:23/km) 155/164rpm 3) 0.31km - 1:43(5:37/km) 161/164rpm Add a comment 0mi, 59:38 Cross - Yoga Yoga flow Add a comment 1.5mi, 13:48 Run - General To gym 1) 1km - 5:01(5:01/km) 166/170rpm 2) 1km - 4:57(4:57/km) 167/174rpm 3) 0.49km - 3:49(7:51/km) 144/168rpm Add a comment 0.1mi, 7:53 Swim - General 1) 0.16km - 7:52(48:34/km) Add a comment	0mi, 54:49 Run - Trail Run Stanage pole from redmires Add a comment 0.2mi, 8:10 Swim - Open Water CVP 10.8 1) 0.28km - 8:11(29:20/km) Add a comment	0mi, 45:18 Bike - Spinning Spin class 1) 0km - 10:00(0/km) 2) 0km - 10:00(0/km) 3) 0km - 10:00(0/km) 4) 0km - 10:00(0/km) 5) 0km - 5:18(0/km) 48cal Add a comment
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	Thu 25th Apr Apr 25
0mi, 59:16 Bike - Spinning Spin class and stretching 1) 0km - 10:00(0/km) 2) 0km - 10:00(0/km) 3) 0km - 10:00(0/km) 4) 0km - 10:00(0/km) 5) 0km - 10:00(0/km) 6) 0km - 9:16(0/km) 63cal Add a comment 0.1mi, 9:15 Swim - Open Water CVP 10.6 1) 0.12km - 9:15(1:20:26/km) Add a comment	6.2mi, 1:09:37 Run - General Checking route for Tuesday plus small amount of city painting 1) 1km - 7:02(7:02/km) 157/168rpm 2) 1km - 7:32(7:32/km) 151/166rpm 3) 1km - 6:03(6:03/km) 160/162rpm 4) 1km - 7:42(7:42/km) 152/168rpm 5) 1km - 7:45(7:45/km) 147/162rpm 6) 1km - 8:18(8:18/km) 135/162rpm 7) 1km - 6:35(6:35/km) 147/162rpm 8) 1km - 6:39(6:39/km) 149/162rpm 9) 1km - 6:13(6:13/km) 158/160rpm 10) 0.95km - 5:49(6:07/km) 150/162rpm Add a comment 0mi, 57:59 Cross - Strength Body pump and stretching Add a comment	0.2mi, 1:36:48 Bike - General City painting but didn’t record properly 0.35km - 1:36:46(4:35:43/km) Add a comment	0mi, 45:00 Cross - Strength Lift club Add a comment 0.1mi, 7:48 Swim - Open Water CVP 11.3 degrees 0.22km - 7:47(34:54/km) Add a comment	7.8mi, 1:38:47 Run - Long Run Tues am group run leading 1km - 7:09(7:09/km) 153/170rpm 2) 1km - 7:13(7:13/km) 154/162rpm 3) 1km - 7:48(7:48/km) 154/160rpm 4) 1km - 11:02(11:02/km) 139/192rpm 5) 1km - 10:02(10:02/km) 138/172rpm 6) 1km - 8:18(8:18/km) 148/218rpm 7) 1km - 8:21(8:21/km) 150/186rpm 8) 1km - 7:42(7:42/km) 147/164rpm 9) 1km - 6:00(6:00/km) 159/164rpm 10) 1km - 8:38(8:38/km) 146/168rpm 11) 1km - 7:15(7:15/km) 153/174rpm 12) 1km - 6:10(6:10/km) 156/162rpm 13) 0.51km - 3:09(6:08/km) 156/164rpm Add a comment	5.9mi, 1:12:25 Run - General 1) 1km - 7:17(7:17/km) 155/168rpm 2) 1km - 7:01(7:01/km) 155/164rpm 3) 1km - 9:06(9:06/km) 144/164rpm 4) 1km - 8:45(8:45/km) 142/228rpm 5) 1km - 6:16(6:16/km) 158/162rpm 6) 1km - 6:38(6:38/km) 156/162rpm 7) 1km - 8:54(8:54/km) 143/164rpm 8) 1km - 9:08(9:08/km) 133/166rpm 9) 1km - 6:19(6:19/km) 161/180rpm 10) 0.51km - 3:02(5:53/km) 152/162rpm Add a comment	-

roger, may be the faster brother ag

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