Iron Squishy

About Me
Did a few marathons, then did a couple of duathlons and a couple of sprint tri's before entering Ironman Austria! What an amazing day that was, I will never forget that feeling of crossing the finish line for as long as I live. I DNF'd at IM France in 08 but completed IMCH in 09, my last Ironman!! (maybe!) If you've thought about doing an IM I'd say to go for it, it just takes a lot of training and determination and the right frame of mind, but it's well worth all the effort. I'm one of those funny 'Pirates' too Show More...

About Me

Did a few marathons, then did a couple of duathlons and a couple of sprint tri's before entering Ironman Austria! What an amazing day that was, I will never forget that feeling of crossing the finish line for as long as I live. I DNF'd at IM France in 08 but completed IMCH in 09, my last Ironman!! (maybe!) ;-)

If you've thought about doing an IM I'd say to go for it, it just takes a lot of training and determination and the right frame of mind, but it's well worth all the effort.

I'm one of those funny 'Pirates' too :-)

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Recent Training
23rd Jan	Strength	0mi	49:06
23rd Jan	General	4.8mi	1:33:17
22nd Jan	General	3.1mi	59:57
22nd Jan	Yoga	0mi	1:02:19
21st Jan	General	4.1mi	1:48:27

12 Month Benchmarks	Run
Mile	9:39
5k	58:38

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2025 Targets	Set your targets
Walk 100

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Best Times
Best WAVA

Dist	Races	2006	2007	2011	2012	2013	2014	PB	WB
6mi	1	1:03:15 46.82						1:03:15 10:33/mi	46.82
10km	7	57:07 53.75	1:02:35 49.34	56:53 55.84	1:11:14 45.37		1:06:48 49.34	56:53 9:09/mi	55.84
12km	1	1:08:15 54.42						1:08:15 9:09/mi	54.42
8mi	2	2:10:00 30.77	1:38:00 41.06					1:38:00 12:15/mi	41.06
9mi	1	2:04:00 36.72						2:04:00 13:47/mi	36.72
10mi	2		1:40:00 50.74				1:44:17 51.48	1:40:00 10:00/mi	51.48
12mi	1	2:29:00 40.91						2:29:00 12:25/mi	40.91
13.1mi	7	2:09:00 51.34	2:12:12 50.39			2:07:00 54.99		2:07:00 9:42/mi	54.99
20mi	2	3:29:15 49.33						3:29:15 10:28/mi	49.33
26.2mi	2	4:26:34 51.20					5:37:49 43.11	4:26:34 10:10/mi	51.20

2015		Result	WAVA	Distance
15 Feb	Tempo Winter Series 10k Race 5			10km
25 Jan	Tempo Winter Series 10k Race 4			10km
2014		Result	WAVA	Distance
28 Dec	Tempo Winter Series 10k Race 3			10km
14 Dec	Sneyd Striders Xmas Pudding Run			10mi
23 Nov	Tempo Winter Series 10k Race 2			10km
2 Nov	Droitwich Half Marathon			13.1mi
26 Oct	Tempo Winter Series 10k Race 1 SB	1:06:48	49.34	10km
12 Oct	Daventry 10 SB	1:44:17	51.48	10mi
14 Sep	In Flanders Fields Marathon SB	5:37:49	43.11	26.2mi
2013		Result	WAVA	Distance
5 May	Saltash Half Marathon	2:20:36	49.67	13.1mi
28 Apr	Shakespeare Half Marathon PB	2:07:00	54.99	13.1mi
2012		Result	WAVA	Distance
30 Dec	Threshold 10k Winter Series race 3 SB	1:11:14	45.37	10km
2011		Result	WAVA	Distance
5 Mar	Spring Shakespeare 10k PB	56:53	55.84	10km
2007		Result	WAVA	Distance
11 Nov	Sodbury Slog	2:00:29	43.70	10.3mi
1 Sep	Big Woody Tri	1:25:00	1156.95	226km
8 Jul	Ironman Austria	16:19:27	100.40	140.6mi
3 Jun	Bala Middle Distance	6:40:31	101.25	100.5km
27 May	Crocodile 8 PB	1:38:00	41.06	8mi
29 Apr	Shakespeare Half Marathon SB	2:12:12	50.39	13.1mi
7 Jan	Gloucester 10 PB	1:40:00	50.74	10mi
1 Jan	Hereford New Years Day 10K SB	1:02:35	49.34	10km
2006		Result	WAVA	Distance
12 Nov	Sodbury Slog PB	2:04:00	36.72	9mi
8 Oct	Forest of Dean Duatholon	1:45:50	14.23	5km
3 Sep	Wolverhampton Half Marathon SB	2:09:00	51.34	13.1mi
6 Aug	Worcester Sprint Triathlon	1:38:47		0mi/0mi/5km
2 Aug	Bugatti Beer Race	58:55	52.11	10km
9 Jul	Wyre Forest Half Marathon	2:27:17	44.97	13.1mi
2 Jul	Launceston Half-Marathon	2:44:56	40.16	13.1mi
28 May	Crowle Gunpowder Plot 10k SB	57:07	53.75	10km
28 May	Croc 8 SB	2:10:00	30.77	8mi
14 May	Stratford 220 Triathlon	1:44:16		0mi/0mi/5km
7 May	Shakespeare Marathon PB	4:26:34	51.20	26.2mi
2 Apr	Scenic Six PB	1:03:15	46.82	6mi
26 Mar	Ironbridge Half Marathon	2:19:00	47.65	13.1mi
18 Mar	Rhayader Round the Lakes	3:41:15	46.66	20mi
5 Mar	Gloucester 20 PB	3:29:15	49.33	20mi
19 Feb	Dursley Dozen PB	2:29:00	40.91	12mi
22 Jan	Not the Roman IX PB	1:08:15	54.42	12km
1 Jan	Hereford New Year's Day 10K	59:02	52.01	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	73	0	0	0	0	0	0	0	0	0	0	0	73
2025	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2025	1	0	0	0	0	0	0	0	0	0	0	0	1
2024	73	60	46	110	66	92	96	100	93	72	49	57	914
2024	1.2	0.6	0	0	0	0	0	4.4	2.6	3.2	0.8	0.4	13.2
2024	6	8	0	0	0	0	0	0	0	1	1	3	19
2023	92	78	52	104	112	103	69	102	95	102	31	73	1014
2023	1.8	0	2	10.3	7.5	5	3.8	10.1	13.2	6.3	0	0	60.1
2022	79	89	61	6	37	13	3	15	11	21	6	11	353
2022	0	1	0	0	0	0	0	0	0	0	0	0	1
2022	3	0	0	0	0	0	0	2	0	0	0	0	5
2021	75	77	67	85	56	52	0	5	0	0	18	89	523
2021	3	0	0	1	0	0	1	1	0	0	0	0	6
2020	0	0	0	0	22	14	0	0	13	40	33	82	203
2020	0	0	0	0	0	0	0	8	0	0	3	0	11
2019	18	3	0	0	0	0	3	0	1	0	0	3	28
2019	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2019	0	0	0	0	0	0	0	0	2	0	0	0	2
2018	0	0	7	90	50	0	0	0	14	26	5	0	192
2018	0	0	0	0	0	0	0	0	0	6.6	1	0	7.5
2018	0	0	0	12	2	0	0	0	24	6	1	0	44
2018	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	10	0	2	25	0	0	0	5	0	5	0	0	47
2017	3	0	9	2	0	0	0	12	7	16	2	0	52
2016	77	18	72	46	39	0	0	5	0	19	0	0	276
2016	28	0	23	5	12	0	0	5	11	12	0	0	96
2016	0	0	0	0	0	0	0	11	0	0	0	0	11
2015	14	8	3	12	6	6	0	0	0	8	22	13	90
2015	38	18	0	27	15	44	43	68	36	8	27	8	333
2015	0	0	0	0	0	0	0	0	10	0	0	0	10
2014	2	0	2	1	61	21	0	0	2	34	5	13	141
2014	1.1	0.4	0	0	0	0	0	0	0	0	0	0	1.5
2014	32	22	85	74	44	73	92	98	42	52	35	29	678
2013	69	55	50	42	7	1	7	3	67	73	0	0	375
2013	0	0	0	0.8	6.4	8.3	8.7	0	1.2	0	1.5	3.3	30.1
2013	48	51	73	57	30	0	11	19	10	20	15	29	363
2013	0	0	8	13	156	157	170	89	56	0	0	0	649
2012	0	0	0	0	0	5	0	0	6	18	98	48	174
2012	58	76	67	61	9	11	62	33	34	56	10	61	537
2012	0	0	0	0	32	0	13	0	13	0	0	0	58
2011	0	0	0	0	0	0	0	0	0	27	0	0	27
2011	68	41	58	68	27	65	78	59	40	68	2	45	619
2011	44	0	0	11	8	0	0	0	0	0	0	8	70
2010	3.7	1.9	3.8	3.3	4	2.2	0	2.9	0	0	0	0	21.8
2010	65	136	80	69	54	48	50	28	11	42	42	13	637
2010	18	0	0	14	0	0	0	13	0	0	28	0	73
2009	12.4	10.8	11.1	7.6	8.8	8.7	10.8	5.8	5.3	5.2	4.2	1.9	92.5
2009	31	36	58	46	62	42	39	50	41	62	48	36	553
2009	279	253	342	293	494	114	125	35	24	18	26	0	2003
2008	12.5	11.8	10.1	10.3	15.2	9.5	6.8	9.7	3.3	3.5	8.6	9.4	110.7
2008	39	67	64	37	41	13	8	5	0	0	14	27	315
2008	179	228	275	288	357	240	159	213	49	4	189	108	2287
2007	10.8	7.1	8.5	8	8.5	10.8	4.4	5	3.7	0.8	5.7	7	80.2
2007	60	45	34	68	51	43	37	57	53	57	82	22	608
2007	278	263	330	265	291	211	125	47	57	116	187	80	2251
2006	0	0	3.2	6.1	2.9	2.8	5.6	6.6	7.4	6.5	9.1	10.1	60.2
2006	0	0	45	59	59	0	29	20	30	31	29	57	358
2006	0	0	45	36	66	36	67	162	198	249	186	260	1304

Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2
0mi, 31:28 Cross - Yoga Add a comment 3.1mi, 1:01:09 Walk - General 1) 1mi - 19:38(19:38/mi) 106/120bpm [2081b/mi] 107cal 57/66rpm 2) 1mi - 20:20(20:20/mi) 109/120bpm [2216b/mi] 112cal 55/64rpm 3) 1mi - 18:59(18:59/mi) 112/123bpm [2126b/mi] 108cal 60/67rpm 4) 0.11mi - 2:12(20:06/mi) 115/120bpm [2312b/mi] 12cal 59/80rpm Add a comment	3.1mi, 1:00:53 Walk - General 1) 1mi - 20:55(20:55/mi) 106/124bpm [2216b/mi] 110cal 54/65rpm 2) 1mi - 18:38(18:38/mi) 111/117bpm [2069b/mi] 104cal 60/63rpm 3) 1mi - 19:10(19:10/mi) 111/124bpm [2128b/mi] 106cal 58/66rpm 4) 0.11mi - 2:10(19:59/mi) 113/116bpm [2257b/mi] 12cal 58/64rpm Add a comment	3.1mi, 55:28 Run - Run-Walk 30 seconds jog, 1 min recovery 1) 1mi - 18:33(18:33/mi) 111/126bpm [2059b/mi] 104cal 61/65rpm 2) 1mi - 16:26(16:26/mi) 126/137bpm [2071b/mi] 109cal 66/120rpm 3) 1mi - 18:28(18:28/mi) 119/134bpm [2197b/mi] 107cal 62/120rpm 4) 0.1mi - 2:01(19:19/mi) 120/121bpm [2317b/mi] 12cal 60/64rpm Add a comment	0.4mi, 47:04 Cross - General 1) 0.4mi - 47:04(1:57:22/mi) 101/125bpm [11854b/mi] 217cal 7/125rpm Add a comment 3.2mi, 1:02:23 Walk - General 1) 1mi - 19:07(19:07/mi) 112/126bpm [2140b/mi] 107cal 60/65rpm 2) 1mi - 18:54(18:54/mi) 112/121bpm [2116b/mi] 106cal 60/64rpm 3) 1mi - 20:13(20:13/mi) 111/122bpm [2243b/mi] 111cal 54/65rpm 4) 0.21mi - 4:11(19:36/mi) 111/114bpm [2176b/mi] 23cal 60/64rpm Add a comment	3.2mi, 1:02:29 Walk - General 1) 1mi - 19:48(19:48/mi) 104/117bpm [2060b/mi] 111cal 57/76rpm 2) 1mi - 20:02(20:02/mi) 104/113bpm [2083b/mi] 108cal 57/79rpm 3) 1mi - 19:07(19:07/mi) 109/120bpm [2083b/mi] 108cal 60/67rpm 4) 0.15mi - 3:32(22:59/mi) 111/115bpm [2551b/mi] 19cal 48/68rpm Add a comment 0.5mi, 56:00 Cross - General 1) 0.53mi - 56:00(1:45:59/mi) 108/141bpm [11447b/mi] 282cal 6/107rpm Add a comment	0.6mi, 1:08:55 Swim - General Mess about in the small and shallow pool at Alli & Ian's. Impossible to swim properly. 1) 0mi - 1(0/mi) 114/114bpm [INFb/mi] 2) 0.64mi - 1:08:54(1:48:10/mi) 108/164bpm [11683b/mi] 293cal 21/rpm Add a comment	0.5mi, 49:49 Cross - Strength 1) 0.46mi - 49:49(1:48:34/mi) 94/118bpm [10205b/mi] 189cal Add a comment 0.8mi, 1:02 Walk - General Trimmed from another training entry Add a comment 3.3mi, 1:11:11 Walk - General 1) 1mi - 19:00(19:00/mi) 113/125bpm [2146b/mi] 105cal 60/64rpm 2) 1mi - 20:40(20:40/mi) 115/123bpm [2377b/mi] 110cal 54/65rpm 3) 1mi - 20:25(20:25/mi) 114/130bpm [2328b/mi] 110cal 54/120rpm 4) 1mi - 12:09(12:09/mi) 103/119bpm [1251b/mi] 38cal 14/77rpm 5) 0.02mi - 4(3:05/mi) 86/87bpm [265b/mi] Add a comment
Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9
1.8mi, 1:06:31 Walk - General 1) 1mi - 36:29(36:29/mi) 108/139bpm [3940b/mi] 182cal 32/79rpm 2) 0.8mi - 30:02(37:37/mi) 114/139bpm [4289b/mi] 144cal 26/79rpm Add a comment 0.3mi, 14:12 Walk - General 1) 0.25mi - 14:12(57:46/mi) 117/139bpm [6759b/mi] 87cal 23/79rpm Add a comment 5mi, 3:32:01 Walk - General 1) 1mi - 39:09(39:09/mi) 109/126bpm [4267b/mi] 212cal 25/79rpm 2) 1mi - 37:07(37:07/mi) 105/126bpm [3897b/mi] 156cal 28/79rpm 3) 1mi - 58:20(58:20/mi) 101/119bpm [5891b/mi] 193cal 16/79rpm 4) 1mi - 47:10(47:10/mi) 102/119bpm [4811b/mi] 163cal 19/79rpm 5) 1mi - 30:11(30:11/mi) 107/124bpm [3230b/mi] 130cal 35/65rpm 6) 0mi - 5(18:34/mi) 94/94bpm [1745b/mi] Add a comment	3.2mi, 1:03:58 Walk - General 1) 1mi - 18:33(18:33/mi) 115/128bpm [2134b/mi] 107cal 60/66rpm 2) 1mi - 18:58(18:58/mi) 117/124bpm [2218b/mi] 107cal 60/66rpm 3) 1mi - 19:52(19:52/mi) 115/126bpm [2284b/mi] 110cal 57/67rpm 4) 0.2mi - 6:36(33:47/mi) 108/119bpm [3649b/mi] 25cal 24/69rpm Add a comment	0mi, 40:08 Cross - Yoga Add a comment 1mi, 19:24 Run - Treadmill 1) 0.88mi - 19:24(21:56/mi) 109/123bpm [2391b/mi] 116cal 112/216W Add a comment	0.3mi, 36:15 Cross - Circuits 1) 0.29mi - 36:15(2:04:51/mi) 103/123bpm [12860b/mi] 183cal 4/83rpm Add a comment 3mi, 1:00:37 Walk - General Very flooded, unable to get to donkey. 1) 1mi - 19:10(19:10/mi) 119/130bpm [2280b/mi] 106cal 59/91rpm 2) 1mi - 21:55(21:55/mi) 116/124bpm [2542b/mi] 120cal 50/77rpm 3) 1mi - 19:26(19:26/mi) 116/126bpm [2254b/mi] 108cal 59/67rpm 4) 0mi - 6(25:35/mi) 112/112bpm [2865b/mi] 57/59rpm Add a comment	0mi, 21:24 Cross - General 1) 0mi - 21:24(0/mi) 73/100bpm [INFb/mi] 50cal Add a comment 3.1mi, 1:00:34 Walk - General 1) 1mi - 19:06(19:06/mi) 111/124bpm [2121b/mi] 105cal 60/66rpm 2) 1mi - 19:26(19:26/mi) 112/118bpm [2177b/mi] 106cal 59/65rpm 3) 1mi - 19:21(19:21/mi) 111/118bpm [2148b/mi] 106cal 59/68rpm 4) 0.12mi - 2:41(22:44/mi) 113/116bpm [2570b/mi] 15cal 52/62rpm Add a comment	3.1mi, 57:40 Walk - General 1) 1mi - 18:31(18:31/mi) 117/129bpm [2167b/mi] 110cal 60/68rpm 2) 1mi - 18:27(18:27/mi) 117/127bpm [2158b/mi] 107cal 61/66rpm 3) 1mi - 18:19(18:19/mi) 118/129bpm [2162b/mi] 108cal 62/69rpm 4) 0.12mi - 2:22(20:01/mi) 120/121bpm [2401b/mi] 13cal 58/65rpm Add a comment	0mi, 40:47 Cross - Strength Add a comment 0mi, 30:40 Cross - Yoga Add a comment 3.1mi, 1:02:17 Walk - General 1) 1mi - 19:28(19:28/mi) 115/125bpm [2239b/mi] 107cal 58/73rpm 2) 1mi - 20:20(20:20/mi) 114/120bpm [2319b/mi] 107cal 55/61rpm 3) 1mi - 20:01(20:01/mi) 115/122bpm [2302b/mi] 108cal 57/66rpm 4) 0.11mi - 2:27(22:00/mi) 116/119bpm [2552b/mi] 13cal 52/65rpm Add a comment
Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16
0mi, 15:51 Cross - Stretching 1) 0mi - 15:51(0/mi) 73/126bpm [INFb/mi] 37cal Add a comment 0.8mi, 28:12 Walk - General 1) 0.82mi - 28:12(34:27/mi) 100/114bpm [3445b/mi] 129cal 30/94rpm Add a comment 2.4mi, 1:16:57 Walk - General 1) 1mi - 29:19(29:19/mi) 101/124bpm [2962b/mi] 148cal 34/125rpm 2) 1mi - 34:45(34:45/mi) 98/114bpm [3406b/mi] 137cal 32/80rpm 3) 0.36mi - 12:52(35:56/mi) 100/117bpm [3593b/mi] 54cal 31/83rpm Add a comment 0.5mi, 52:46 Cross - Circuits 1) 0.45mi - 52:46(1:57:58/mi) 109/126bpm [12858b/mi] 276cal 7/125rpm Add a comment	4.2mi, 2:08:00 Walk - General 1) 1mi - 30:54(30:54/mi) 115/127bpm [3553b/mi] 160cal 36/90rpm 2) 1mi - 35:07(35:07/mi) 104/113bpm [3652b/mi] 142cal 30/77rpm 3) 1mi - 30:12(30:12/mi) 103/115bpm [3111b/mi] 129cal 36/114rpm 4) 1mi - 27:14(27:14/mi) 105/125bpm [2859b/mi] 128cal 41/75rpm 5) 0.18mi - 4:33(25:30/mi) 102/109bpm [2601b/mi] 20cal 46/62rpm Add a comment	4.5mi, 2:28:18 Walk - General 1) 1mi - 24:06(24:06/mi) 115/125bpm [2772b/mi] 133cal 47/93rpm 2) 1mi - 36:01(36:01/mi) 108/122bpm [3891b/mi] 158cal 30/117rpm 3) 1mi - 41:52(41:52/mi) 97/114bpm [4061b/mi] 139cal 24/75rpm 4) 1mi - 26:26(26:26/mi) 99/113bpm [2617b/mi] 115cal 43/65rpm 5) 0.49mi - 19:52(40:38/mi) 100/116bpm [4063b/mi] 73cal 26/93rpm Add a comment	0.3mi, 38:52 Cross - Circuits 1) 0.32mi - 38:52(1:59:42/mi) 105/125bpm [12568b/mi] 201cal 4/121rpm Add a comment 3.5mi, 1:08:04 Walk - General 1) 1mi - 20:18(20:18/mi) 117/126bpm [2375b/mi] 114cal 55/65rpm 2) 1mi - 20:27(20:27/mi) 113/129bpm [2310b/mi] 115cal 54/120rpm 3) 1mi - 18:14(18:14/mi) 114/125bpm [2078b/mi] 103cal 62/66rpm 4) 0.47mi - 9:06(19:24/mi) 116/121bpm [2250b/mi] 50cal 59/66rpm Add a comment	3.9mi, 2:00:29 Walk - General 1) 1mi - 35:38(35:38/mi) 107/118bpm [3813b/mi] 174cal 29/79rpm 2) 1mi - 29:27(29:27/mi) 110/130bpm [3240b/mi] 146cal 38/79rpm 3) 1mi - 26:38(26:38/mi) 109/119bpm [2904b/mi] 119cal 42/91rpm 4) 0.88mi - 28:45(32:49/mi) 100/118bpm [3281b/mi] 111cal 34/83rpm Add a comment	2.4mi, 1:43:05 Walk - General 1) 1mi - 54:00(54:00/mi) 94/115bpm [5077b/mi] 194cal 17/80rpm 2) 1mi - 35:53(35:53/mi) 103/118bpm [3696b/mi] 147cal 29/80rpm 3) 0.42mi - 13:12(31:19/mi) 98/111bpm [3069b/mi] 50cal 36/60rpm Add a comment	0mi, 1 Cross - General 1) 0mi - 1(0/mi) 67/67bpm [INFb/mi] Add a comment 0.8mi, 19:17 Walk - General 1) 0.76mi - 19:17(25:20/mi) 98/109bpm [2482b/mi] 97cal 44/65rpm Add a comment 0.6mi, 15:05 Walk - General 1) 0.64mi - 15:05(23:25/mi) 98/113bpm [2296b/mi] 72cal 51/82rpm Add a comment
Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23
0mi, 15:21 Cross - Stretching 1) 0mi - 15:21(0/mi) 69/80bpm [INFb/mi] 31cal Add a comment 3.8mi, 1:55:57 Walk - General 1) 1mi - 31:50(31:50/mi) 100/118bpm [3183b/mi] 139cal 35/71rpm 2) 1mi - 37:42(37:42/mi) 102/122bpm [3846b/mi] 151cal 30/79rpm 3) 1mi - 25:42(25:42/mi) 100/115bpm [2569b/mi] 113cal 44/106rpm 4) 0.81mi - 20:43(25:26/mi) 98/112bpm [2493b/mi] 90cal 46/77rpm Add a comment 0.4mi, 52:00 Cross - Circuits 1) 0.44mi - 52:00(1:58:21/mi) 105/127bpm [12426b/mi] 265cal 5/112rpm Add a comment	3.8mi, 1:48:11 Walk - General 1) 1mi - 26:17(26:17/mi) 109/128bpm [2866b/mi] 140cal 42/77rpm 2) 1mi - 33:55(33:55/mi) 106/118bpm [3596b/mi] 135cal 33/79rpm 3) 1mi - 33:04(33:04/mi) 101/116bpm [3339b/mi] 128cal 33/78rpm 4) 0.75mi - 14:55(19:46/mi) 105/111bpm [2075b/mi] 79cal 57/65rpm Add a comment	1.5mi, 43:27 Walk - General 1) 1mi - 25:51(25:51/mi) 111/119bpm [2869b/mi] 128cal 44/76rpm 2) 0.51mi - 17:36(34:51/mi) 108/124bpm [3763b/mi] 79cal 32/79rpm Add a comment	0mi, 20:30 Cross - Stretching 1) 0mi - 20:30(0/mi) 75/91bpm [INFb/mi] 50cal Add a comment 0.4mi, 44:28 Cross - Circuits 1) 0.36mi - 44:28(2:04:00/mi) 109/141bpm [13516b/mi] 244cal 5/107rpm Add a comment 2.7mi, 1:30:22 Walk - General 1) 1mi - 38:37(38:37/mi) 108/125bpm [4171b/mi] 187cal 27/83rpm 2) 1mi - 31:25(31:25/mi) 105/121bpm [3300b/mi] 123cal 35/94rpm 3) 0.69mi - 20:19(29:36/mi) 97/115bpm [2871b/mi] 79cal 38/64rpm Add a comment	4.1mi, 1:48:27 Walk - General 1) 1mi - 28:31(28:31/mi) 104/116bpm [2966b/mi] 136cal 39/93rpm 2) 1mi - 30:09(30:09/mi) 106/117bpm [3195b/mi] 129cal 37/107rpm 3) 1mi - 24:30(24:30/mi) 107/117bpm [2622b/mi] 114cal 46/62rpm 4) 1mi - 22:56(22:56/mi) 102/113bpm [2339b/mi] 107cal 49/108rpm 5) 0.08mi - 2:21(29:43/mi) 103/113bpm [3061b/mi] 10cal 39/64rpm Add a comment 0.4mi, 49:36 Cross - Circuits 1) 0.38mi - 49:36(2:11:27/mi) 113/134bpm [14854b/mi] 282cal 2/84rpm Add a comment	3.1mi, 59:57 Walk - General 1) 1mi - 19:10(19:10/mi) 105/116bpm [2013b/mi] 105cal 59/123rpm 2) 1mi - 19:29(19:29/mi) 108/118bpm [2104b/mi] 107cal 58/70rpm 3) 1mi - 19:05(19:05/mi) 108/119bpm [2061b/mi] 107cal 60/75rpm 4) 0.12mi - 2:13(19:12/mi) 112/113bpm [2151b/mi] 13cal 62/64rpm Add a comment 0mi, 1:02:19 Cross - Yoga Add a comment	0mi, 49:06 Cross - Strength Add a comment 4.8mi, 1:33:17 Walk - General 1) 1mi - 18:36(18:36/mi) 110/124bpm [2046b/mi] 105cal 61/65rpm 2) 1mi - 19:02(19:02/mi) 112/120bpm [2131b/mi] 104cal 60/64rpm 3) 1mi - 20:57(20:57/mi) 107/114bpm [2241b/mi] 110cal 54/65rpm 4) 1mi - 19:22(19:22/mi) 107/116bpm [2072b/mi] 105cal 60/68rpm 5) 0.79mi - 15:21(19:32/mi) 106/119bpm [2071b/mi] 82cal 60/67rpm Add a comment

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