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Ocelot Spleens

Last on at 8am, 25th Jan 2025

M60 Cheshire

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STATUS Whistle

Stockport Harriers & AC

About Me
Starting running more seriously during march 2007.Since then I have run 102 races, and even XC! Joined Cirencester AC in March 2009, and the training sessions had a great effect, especially on my speed. Mara time 4:14, Half Marathon 1:39.03, 10k now 44.04, 5k now 21.01. Never won the Cirencester AC Road Champs, RU twice, but now never will because I live in Stockport and I am a Harrier thereof. Really have no plans at all to run Marathons again, but would link 1-35 for a half, and 20.30 for 5k. My perennial probelm with running, islong runs, I do not like them! Ten miles is good for me, if I could crack that little foible I would improve considerably. CiRF qualified, level 3 Event Group qualified, plus MA in Sport and Exercise. I am unsure where this Masters will lead, as of now, nowhere. However, I am amazed at what running has done for me. Dedicated hiker, 1000 miles a year, pub visitor, 59 new pubs a year and beer and wine drinker, if training allows :-).Running took a massive hit summer 2019, several doctors appointments didn't find turn out as I would wish, as I had Prostate Cancer and slight coronary Heart Disease. Medication from Sept 2019, to March 202, operation March 2020. Radiotherapy finished May 2020, first set of tests back were good, PSA normal. Next test June. Running ever so slowly coming back, June 2020 saw me run 42 minutes for 5k, I can squeak under 30 now, March 2021! Show More...

About Me

Starting running more seriously during march 2007.Since then I have run 102 races, and even XC! Joined Cirencester AC in March 2009, and the training sessions had a great effect, especially on my speed. Mara time 4:14, Half Marathon 1:39.03, 10k now 44.04, 5k now 21.01. Never won the Cirencester AC Road Champs, RU twice, but now never will because I live in Stockport and I am a Harrier thereof. Really have no plans at all to run Marathons again, but would link 1-35 for a half, and 20.30 for 5k. My perennial probelm with running, islong runs, I do not like them! Ten miles is good for me, if I could crack that little foible I would improve considerably. CiRF qualified, level 3 Event Group qualified, plus MA in Sport and Exercise. I am unsure where this Masters will lead, as of now, nowhere. However, I am amazed at what running has done for me. Dedicated hiker, 1000 miles a year, pub visitor, 59 new pubs a year and beer and wine drinker, if training allows :-).Running took a massive hit summer 2019, several doctors appointments didn't find turn out as I would wish, as I had Prostate Cancer and slight coronary Heart Disease. Medication from Sept 2019, to March 202, operation March 2020. Radiotherapy finished May 2020, first set of tests back were good, PSA normal. Next test June. Running ever so slowly coming back, June 2020 saw me run 42 minutes for 5k, I can squeak under 30 now, March 2021!

Random Q&A	See your Q&A
Describe your ideal run, ride or swim. Outside. No swimming, swimming is for fish.

Recent Blogs
Traitors	23rd Jan
Busy	21st Jan
Quitters Day	16th Jan
Leak	14th Jan
Arrows	11th Jan

My parkrun
Marple parkrun

Recent Training
25th Jan	General	2.1mi	38:52
24th Jan	General	0.4mi	8:48
24th Jan	Strength	0mi	30:00
24th Jan	Strides	2.6mi	30:38
24th Jan	General	3.4mi	1:03:48

12 Month Benchmarks	Run	Bike
Mile	8:41	5:22
5k	29:43	19:18
5mi	53:52	32:21

Recent Pictures	Show more

2025 Targets	Set your targets
Bike 499 Run 1000 Swim 0 Walk 2200

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	8				6:33 63.55				6:34 65.89										8:41 54.10	6:33 6:33/mi	65.89
2mi	1										13:50 68.00									13:50 6:55/mi	68.00
5km	92				22:01 64.31		22:32 63.82	21:01 69.51	21:31 67.90	21:14 69.91	21:56 67.72	21:53 68.95	21:47 69.84	22:35 67.37	26:50 57.17	29:38 52.21	30:34 51.48	30:11 52.59	29:43 53.88	21:01 6:46/mi	69.91
4mi	3										29:48 64.60	28:59 67.55		28:16 69.85						28:16 7:04/mi	69.85
5mi	19			39:53 57.73	38:00 61.08	37:48 61.91	35:52 65.25	36:22 64.88	35:58 66.15		37:31 64.48	39:12 62.24	37:07 66.29	38:57 63.72						35:52 7:10/mi	66.29
5.5mi	2					47:14 54.18	48:43 52.96													47:14 8:35/mi	54.18
5.8mi	1					46:22 58.75														46:22 8:00/mi	58.75
10km	45		48:24 58.90	48:22 59.09	46:19 62.56	45:20 63.92	44:25 66.33	44:05 66.83	44:34 66.66	45:04 66.48	44:33 67.83	45:46 66.60	44:57 69.01	44:24 69.86						44:05 7:06/mi	69.86
10mi	6							1:16:44 64.00	1:19:44 62.13		1:16:37 65.80	1:15:20 67.51	1:14:35 68.81							1:14:35 7:28/mi	68.81
13.1mi	21	2:02:26 50.43	1:56:24 53.49	1:48:26 57.90	1:44:41 60.49	1:46:33 59.43	1:39:09 64.97	1:39:12 64.94	1:49:45 59.21	1:39:42 65.74	1:44:30 63.28	1:43:19 64.58	1:43:24 65.11	1:39:04 68.58						1:39:04 7:34/mi	68.58
20mi	1					2:58:49 55.68														2:58:49 8:56/mi	55.68
26.2mi	2				4:16:54 51.24	4:14:04 52.26														4:14:04 9:42/mi	52.26

2024		Result	WAVA	Distance
1 Dec	December Virtual Mile			1mi
1 Nov	November Virtual Mile	8:47	53.48	1mi
19 Oct	The Doctor K Cup SB	29:43	53.88	5km
1 Oct	October Virtual Mile SB	8:41	54.10	1mi
1 Jul	July Virtual Mile	8:46	53.13	1mi
1 Jun	June Virtual Mile	9:00	51.75	1mi
1 Mar	March Virtual Mile	8:48	52.93	1mi
1 Feb	February Virtual Mile	9:16	50.26	1mi
2023		Result	WAVA	Distance
7 Oct	The Doctor K Cup SB	30:11	52.59	5km
2022		Result	WAVA	Distance
8 Oct	The Doctor K Cup SB	30:34	51.48	5km
2021		Result	WAVA	Distance
2 Oct	The Doctor K Cup	34:11	45.64	5km
14 Feb	Mob Match SHAC v Chorlton	31:45	48.73	5km
25 Jan	Mob Match SHAC v Buxton AC	29:54	51.74	5km
17 Jan	Mob Match SHAC v Chorlton Runners SB	29:38	52.21	5km
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	39:56	38.74	5km
7 Jul	Mob Match SHAC v East London Runners	31:59	47.97	5km
23 Jun	Mob Match SHAC v Warrington SB	26:50	57.17	5km
9 May	Fake parkrun	29:01	52.87	5km
25 Apr	Fake parkrun	27:44	55.32	5km
11 Apr	Fake parkrun	28:28	53.89	5km
4 Apr	Fake parkrun	28:16	54.27	5km
2019		Result	WAVA	Distance
11 Jul	Sale Sizzler (2)	22:38	67.22	5km
9 Jul	Helen Fraser Memorial Club Handicap	43:34	56.97	5mi
27 Jun	Sale Sizzler (1) SB	22:35	67.37	5km
22 Jun	Marple parkrun	23:24	65.02	5km
19 Jun	Offerton 5	41:20	60.05	5mi
16 Jun	Marple Carnival 10K	48:18	64.22	10km
11 May	Marple parkrun	22:37	67.27	5km
2 May	Buxworth 5 SB	38:57	63.72	5mi
20 Apr	Queen Elizabeth parkrun	23:23	65.06	5km
14 Apr	Tatton 10k - April	44:24	69.86	10km
3 Apr	marple runners 4mtt PB	28:16	69.85	4mi
10 Mar	Trafford 10K SB	44:24	69.86	10km
2 Mar	Marple parkrun	22:47	66.78	5km
23 Feb	Marple parkrun	23:09	65.72	5km
17 Feb	Stockport Trail Half Marathon PB	1:39:04	68.58	13.1mi
5 Jan	Marple parkrun	23:21	65.16	5km
2018		Result	WAVA	Distance
9 Dec	Stockport 10 PB	1:14:35	68.81	10mi
4 Nov	Mornington Chasers Regent's Park 10K SB	44:57	69.01	10km
6 Oct	Marple parkrun	22:54	66.44	5km
29 Sep	The Doctor K Cup	22:24	67.92	5km
22 Sep	Hyde parkrun	22:52	66.53	5km
15 Sep	Queen Elizabeth parkrun	24:45	61.47	5km
2 Sep	Trafford 10K	45:46	67.78	10km
16 Aug	Sale Sizzler (4)	21:47	69.84	5km
14 Aug	Helen Fraser Memorial Trail Race	42:44	58.08	5mi
21 Jul	Marple parkrun	23:23	65.06	5km
19 Jul	Sale Sizzler (2) SB	21:47	69.84	5km
14 Jul	Northala Fields parkrun	22:49	66.13	5km
5 Jul	Sale Sizzler (1)	21:55	68.85	5km
20 Jun	Offerton 10K	47:20	64.96	10km
17 Jun	Marple Carnival 10K	48:12	63.79	10km
12 May	Northala Fields parkrun	22:15	67.82	5km
9 May	Mad Hatters 5 Mile MT	39:09	62.85	5mi
3 May	Buxworth 5	40:04	61.41	5mi
22 Apr	Kinder Downfall Fell Race	1:51:25	48.53	10.6mi
11 Feb	Stockport Trail Half Marathon SB	1:43:24	65.11	13.1mi
27 Jan	Marple parkrun	24:41	61.13	5km
7 Jan	Hit The Trail SB	37:07	66.29	5mi
2017		Result	WAVA	Distance
31 Dec	Bowstones Fell Race	1:02:51	54.14	11km
9 Dec	Marple parkrun	24:43	61.05	5km
3 Dec	Stockport 10 SB	1:15:20	67.51	10mi
25 Nov	Marple parkrun	24:17	62.14	5km
18 Nov	Northala Fields parkrun	22:44	66.37	5km
7 Oct	Marple parkrun	25:38	58.87	5km
17 Sep	Big Stockport 10k	46:12	66.55	10km
13 Sep	marple runners 4mtt SB	28:59	67.55	4mi
2 Sep	Bramhall parkrun	23:24	64.48	5km
17 Aug	Sale 5k Sizzler (4) SB	21:53	68.95	5km
3 Aug	Sale 5k Sizzler (3)	21:54	68.90	5km
20 Jul	Sale 5k Sizzler (2)	22:11	68.02	5km
1 Jul	Northala Fields parkrun	22:10	67.52	5km
21 Jun	Offerton 10K	49:32	61.54	10km
14 Jun	The Bill Fox Round the Resers Race SB	39:12	62.24	5mi
10 May	Mad Hatters 5 Mile MT	41:30	58.79	5mi
6 May	Northala fields parkrun #153	23:09	64.65	5km
29 Apr	Northala fields parkrun	22:41	65.98	5km
22 Apr	northala fields parkrun	22:44	65.83	5km
19 Mar	Wilmslow Half Marathon SB	1:43:19	64.58	13.1mi
5 Mar	Trafford 10K SB	45:46	66.60	10km
26 Feb	Stockport Trail Half Marathon	1:46:56	62.40	13.1mi
18 Feb	Marple Parkrun #249	23:43	63.10	5km
4 Feb	Marple parkrun	24:13	61.80	5km
21 Jan	Marple parkrun	23:48	62.88	5km
1 Jan	Marple parkrun	24:13	61.80	5km
2016		Result	WAVA	Distance
24 Dec	Marple parkrun	24:27	61.21	5km
4 Dec	Stockport 10 SB	1:16:37	65.80	10mi
12 Nov	Cheshire 10k	45:34	66.89	10km
22 Oct	Marple parkrun	23:13	64.46	5km
5 Oct	Marple Runners 2M TT PB	13:50	68.00	2mi
1 Oct	Marple parkrun	23:01	65.02	5km
3 Sep	Marple 10k 'Trail' Run	51:02	59.73	10km
27 Aug	Marple parkrun	23:50	62.80	5km
30 Jul	Marple parkrun	24:26	61.25	5km
28 Jul	Sale Sizzler 3	22:06	67.72	5km
14 Jul	Sale Sizzler 2 SB	21:56	67.68	5km
6 Jul	Marple Runners Race SB	29:48	64.60	4mi
3 Jul	Run the Alderley ByPass 5 Mile SB	37:31	64.48	5mi
30 Jun	Sale Sizzler 1	22:08	67.07	5km
28 May	Marple parkrun	23:01	64.50	5km
21 May	Marple parkrun	23:31	63.13	5km
14 May	Marple parkrun	23:18	63.71	5km
3 Apr	Wilmslow Half Marathon SB	1:44:30	63.28	13.1mi
13 Mar	Trafford 10K SB	44:33	67.83	10km
28 Feb	Stockport Trail Half Marathon	1:48:18	61.06	13.1mi
2015		Result	WAVA	Distance
31 Oct	Marple parkrun	22:43	65.35	5km
24 Oct	Marple parkrun	22:53	64.87	5km
29 Aug	Marple Park Run	22:16	66.67	5km
22 Aug	Marple Park Run	22:59	64.59	5km
6 Aug	Sale 5k Sizzler (4) SB	21:14	69.91	5km
23 Jul	Sale 5k Sizzler (3)	21:20	69.59	5km
11 Jul	Burnage Park Run	23:06	63.75	5km
9 Jul	Sale 5k Sizzler (2)	21:52	67.34	5km
1 Jul	Offerton 10Km Park Race	51:43	57.94	10km
27 Jun	Burnage Park Run	23:09	63.61	5km
25 Jun	Sale 5k Sizzler (1)	21:53	67.29	5km
17 May	Chester Half Marathon SB	1:39:42	65.74	13.1mi
26 Apr	Bolton 10K	46:33	64.37	10km
18 Apr	Burnage Park Run	23:05	63.80	5km
14 Mar	Burnage Park Run	23:11	63.52	5km
28 Feb	Burnage Park Run	23:21	63.07	5km
22 Feb	Bourton 10k SB	45:04	66.48	10km
14 Feb	Burnage Park Run	24:24	60.35	5km
2014		Result	WAVA	Distance
31 Dec	Festive Fetch Five	43:36	55.02	5mi
7 Dec	Stockport 10	1:19:54	62.00	10mi
2 Nov	Tewkesbury Guy Fawkes 5	36:55	64.98	5mi
21 Sep	Cotswold Classic SB	1:19:44	62.13	10mi
19 Jul	Bourton 1 Mile Road Race SB	6:34	65.89	1mi
17 Jun	White Horse 5k Road Race	21:49	66.96	5km
14 Jun	Burnage Park Run	23:26	62.34	5km
20 May	White Horse 5k SB	21:31	67.90	5km
18 May	Great Manchester Run	46:57	63.28	10km
27 Apr	Highworth 5 SB	35:58	66.15	5mi
5 Apr	Burnage Park Run	23:31	62.12	5km
30 Mar	Hogweed Hilly Half SB	1:49:45	59.21	13.1mi
8 Mar	Burnage Park Run	23:47	61.43	5km
23 Feb	Bourton 10k SB	44:34	66.66	10km
2013		Result	WAVA	Distance
27 Oct	Great South Run SB	1:16:44	64.00	10mi
19 Oct	Burnage Park Run	23:01	63.47	5km
13 Oct	BUGATTI 10K	46:14	64.26	10km
6 Oct	Cricklade 10k	45:18	65.58	10km
20 Aug	White Horse 5k PB	21:01	69.51	5km
8 Jul	Frampton 10k	45:36	64.61	10km
10 Jun	Westonbirt 10k	44:10	66.70	10km
2 Jun	Fairford 10k	44:43	65.88	10km
21 May	White Horse 5k	21:06	68.69	5km
14 Apr	Highworth 5m SB	36:22	64.88	5mi
17 Mar	Liverpool Half Marathon SB	1:39:12	64.94	13.1mi
9 Mar	Burnage Park Run	23:06	62.74	5km
24 Feb	Bourton 10k PB	44:05	66.83	10km
9 Feb	Burnage parkrun	22:48	63.57	5km
2012		Result	WAVA	Distance
21 Oct	Stroud Half Marathon SB	1:39:09	64.97	13.1mi
7 Oct	Cricklade 10k SB	44:25	66.33	10km
23 Sep	Cirencester 10k	45:23	64.92	10km
9 Jul	Frampton 10k	45:38	64.02	10km
27 Jun	Back In a Flash 5K race 2	22:47	63.12	5km
11 Jun	Westonbirt 10k	45:54	63.65	10km
30 May	Back In a Flash 5K race 1 SB	22:32	63.82	5km
29 Apr	Highworth 5m PB	35:52	65.25	5mi
1 Apr	Forest of Dean Trails Half Marathon	1:43:32	61.68	13.1mi
26 Feb	Bourton 10k	45:18	64.50	10km
5 Feb	Oxford Mail XC League Series race 4 Cirencester (Sen & Vet Men) SB	48:43	52.96	5.5mi
2011		Result	WAVA	Distance
6 Nov	Tewkesbury AC Guy Fawkes 5 SB	37:48	61.91	5mi
23 Oct	Stroud Half Marathon	1:48:41	58.76	13.1mi
25 Sep	Cirencester 10k	47:30	61.51	10km
11 Sep	Chippenham Half Marathon	1:49:01	58.58	13.1mi
6 Aug	Cranham Boundary Chase PB	46:22	58.75	5.8mi
3 Aug	Bugatti 10k	49:30	59.02	10km
10 Jul	Evesham Vale 10K	47:40	60.79	10km
16 May	Berkeley 10K	46:03	62.92	10km
17 Apr	London Marathon PB	4:14:04	52.26	26.2mi
10 Apr	Highworth 5m	41:04	56.52	5mi
27 Mar	Forest of Dean Trails Half Marathon SB	1:46:33	59.43	13.1mi
13 Mar	Gloucester 20 PB	2:58:49	55.68	20mi
27 Feb	Bourton 10k SB	45:20	63.92	10km
6 Feb	Oxford Mail XC League Series race 4 Cirencester (Sen & Vet Men) PB	47:14	54.18	5.5mi
2010		Result	WAVA	Distance
24 Oct	Stroud Half Marathon SB	1:44:41	60.49	13.1mi
10 Oct	Swindon Half Marathon	1:45:08	60.23	13.1mi
26 Sep	Cirencester 10k SB	46:19	62.56	10km
4 Aug	10k Buggatti Beer Race	48:24	59.87	10km
25 Jul	Mob Match, Ciren Ac v Bourton RR SB	38:00	61.08	5mi
12 Jul	Frampton 10K	46:57	61.21	10km
19 Jun	Swindon Parkrun SB	22:01	64.31	5km
23 May	Edinburgh Marathon SB	4:16:54	51.24	26.2mi
8 May	Swindon parkrun 10	22:15	63.63	5km
17 Apr	Swindon parkrun	22:22	63.30	5km
3 Apr	Swindon parkrun	22:30	62.93	5km
20 Mar	Swindon parkrun	23:18	60.76	5km
19 Mar	Swindon Sport Relief Mile PB	6:33	63.55	1mi
13 Mar	Swindon parkrun	22:39	62.51	5km
7 Mar	Bath Half	1:47:13	58.56	13.1mi
7 Feb	Longleat 10k	48:46	58.93	10km
2009		Result	WAVA	Distance
13 Dec	Andy Reading Memorial 10k	48:38	59.09	10km
11 Oct	Swindon Half Marathon SB	1:48:26	57.90	13.1mi
4 Oct	Badminton Horseless Trial SB	39:53	57.73	5mi
27 Sep	Cirencester 10k	48:41	59.03	10km
5 Aug	The Bugatti Beer Race	50:13	57.23	10km
13 Jul	Frampton 10k	48:44	58.50	10km
8 Jun	The Westonbirt National Arboretum 10k SB	48:22	58.94	10km
15 Mar	Bath Half	1:53:24	54.91	13.1mi
2008		Result	WAVA	Distance
14 Dec	Andy Reading Memorial 10K SB	48:24	58.90	10km
12 Oct	Swindon Half Marathon SB	1:56:24	53.49	13.1mi
28 Sep	Cirencester Park 10k	50:28	56.49	10km
2007		Result	WAVA	Distance
14 Oct	Swindon Half Marathon SB	2:02:26	50.43	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
2025	122	0	0	0	0	0	0	0	0	0	0	0	122
2025	63	0	0	0	0	0	0	0	0	0	0	0	63
2025	4	0	0	0	0	0	0	0	0	0	0	0	4
2024	143	127	161	181	174	219	162	154	187	171	180	143	2002
2024	73	78	44	62	70	52	79	66	38	91	79	80	813
2024	0	9	0	0	3	0	13	15	0	0	0	54	93
2023	137	128	158	158	165	124	181	170	193	150	145	140	1850
2023	73	61	79	76	79	79	40	65	49	77	72	69	819
2023	13	52	20	10	29	0	0	21	22	0	0	70	237
2022	154	119	136	145	195	169	150	148	149	166	142	149	1822
2022	71	70	84	83	38	74	80	81	58	70	82	78	870
2022	0	44	39	61	11	20	42	30	42	15	33	41	379
2021	129	104	132	188	185	149	76	130	216	147	128	124	1709
2021	74	68	88	65	72	51	7	18	18	56	65	72	655
2021	0	0	0	0	2	17	0	0	0	0	0	0	19
2020	125	113	138	71	103	155	126	175	212	140	155	127	1641
2020	49	80	63	73	107	91	117	46	0	17	49	68	761
2020	34	0	0	0	0	0	0	17	70	119	30	35	305
2019	88	96	114	88	93	104	89	72	154	146	118	134	1297
2019	156	142	139	140	163	118	129	92	61	45	73	108	1366
2019	0	7	0	0	0	0	15	16	0	0	0	0	38
2018	85	57	81	79	61	77	44	97	170	117	117	85	1070
2018	128	117	127	109	153	121	143	125	100	144	127	131	1526
2018	0	0	0	0	0	0	0	0	0	0	0	9	9
2017	45	49	83	58	78	69	129	45	139	50	65	62	872
2017	105	123	104	111	128	116	105	132	75	109	132	133	1372
2017	0	0	0	0	0	0	0	0	0	62	0	14	76
2016	79	27	56	51	63	92	55	49	91	53	55	52	722
2016	133	128	114	119	146	78	127	126	100	140	136	115	1462
2016	0	0	0	0	10	0	0	0	16	0	0	0	26
2015	35	39	64	76	86	151	84	45	81	42	35	59	798
2015	136	127	134	135	133	100	140	119	100	132	122	100	1477
2015	14	0	0	12	0	0	0	0	12	0	0	0	39
2014	31	49	52	37	67	48	51	85	62	39	71	35	627
2014	142	91	133	136	131	133	110	128	146	133	71	128	1482
2014	0	0	0	15	0	13	23	10	18	9	0	11	99
2013	45	52	34	37	56	46	50	54	143	15	28	22	583
2013	148	117	119	140	118	125	131	106	87	129	130	149	1499
2013	0	4	0	2	0	36	30	28	0	0	0	0	100
2012	47	68	52	55	38	16	45	14	92	22	21	37	508
2012	150	128	126	129	121	102	121	122	82	138	116	128	1464
2012	68	0	11	29	15	41	21	25	0	0	11	0	221
2011	6	2	23	25	54	91	20	9	17	63	59	56	425
2011	164	134	149	104	92	52	106	120	117	101	109	123	1372
2011	0	0	0	18	9	27	45	82	18	9	22	62	294
2010	5	5	21	7	12	0	0	9	0	8	30	17	112
2010	106	100	122	143	123	106	100	100	100	98	90	133	1321
2010	0	0	13	0	10	31	9	101	50	0	24	0	238
2009	0	0	37	9	7	7	0	0	0	7	0	17	85
2009	81	83	53	55	61	39	66	78	66	67	40	74	763
2009	0	0	0	23	38	12	24	47	0	0	0	0	144

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	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4
0mi, 45:00 Cross - Strength Mobility x 2 75 press ups 75 squats 125 calf raise 75 glute bridges 75 bicep curls 75 upright row 350 sit ups Add a comment 1.9mi, 1:23:39 Cross - Other 1) 1mi - 47:36(47:36/mi) 105/142bpm [4998b/mi] 220cal 56/104rpm 1.26/0mph 2) 0.94mi - 36:04(38:16/mi) 100/124bpm [3827b/mi] 128cal 53/90rpm 1.57/0mph Add a comment 1.1mi, 32:37 Walk - General 1) 1mi - 28:01(28:01/mi) 109/156bpm [3054b/mi] 154cal 54/102rpm 2.14/0mph 2) 0.11mi - 4:35(40:53/mi) 105/120bpm [4292b/mi] 20cal 57/71rpm 1.47/0mph Add a comment 4.3mi, 46:09 Run - Easy 1) 0.83mi - 9:01(10:51/mi) 118/136bpm [1280b/mi] 68cal 80/83rpm 5.53/0mph 2) 0.08mi - 1:31(19:17/mi) 114/128bpm [2198b/mi] 9cal 59/81rpm 3.11/0mph 3) 0.8mi - 8:00(10:02/mi) 140/167bpm [1404b/mi] 73cal 81/84rpm 5.98/0mph 4) 0.09mi - 1:30(17:27/mi) 151/163bpm [2634b/mi] 13cal 63/82rpm 3.44/0mph 5) 0.81mi - 7:59(9:52/mi) 161/176bpm [1589b/mi] 87cal 81/84rpm 6.08/0mph 6) 0.1mi - 1:38(16:30/mi) 148/171bpm [2442b/mi] 15cal 60/81rpm 3.64/0mph 7) 0.77mi - 7:24(9:37/mi) 157/169bpm [1511b/mi] 77cal 81/83rpm 6.24/0mph 8) 0.09mi - 1:29(17:09/mi) 149/163bpm [2555b/mi] 13cal 60/81rpm 3.5/0mph 9) 0.76mi - 7:37(9:58/mi) 160/168bpm [1596b/mi] 81cal 81/83rpm 6.02/0mph Add a comment	0mi, 15:00 Cross - Strength 100 squats 150 xalf raise 75 glute bridges Add a comment 1.8mi, 47:45 Walk - General 1) 1mi - 26:41(26:41/mi) 97/140bpm [2588b/mi] 119cal 51/98rpm 2.25/0mph 2) 0.77mi - 21:04(27:30/mi) 93/111bpm [2557b/mi] 78cal 52/108rpm 2.18/0mph Add a comment 0.4mi, 9:31 Walk - General 1) 0.4mi - 9:31(23:51/mi) 120/158bpm [2861b/mi] 61cal 55/80rpm 2.52/0mph Add a comment 5.1mi, 55:02 Run - Easy 1) 0.74mi - 8:01(10:50/mi) 105/121bpm [1138b/mi] 49cal 80/83rpm 5.54/0mph 2) 0.09mi - 1:30(16:56/mi) 106/115bpm [1794b/mi] 9cal 59/81rpm 3.55/0mph 3) 0.79mi - 8:01(10:12/mi) 113/120bpm [1153b/mi] 53cal 81/85rpm 5.88/0mph 4) 0.09mi - 1:30(17:00/mi) 105/113bpm [1784b/mi] 10cal 59/81rpm 3.53/0mph 5) 0.82mi - 8:29(10:18/mi) 114/126bpm [1175b/mi] 53cal 81/117rpm 5.82/0mph 6) 0.09mi - 1:32(17:48/mi) 107/118bpm [1904b/mi] 10cal 59/82rpm 3.37/0mph 7) 0.8mi - 8:01(10:00/mi) 117/127bpm [1171b/mi] 51cal 81/83rpm 6/0mph 8) 0.09mi - 1:28(17:10/mi) 111/127bpm [1905b/mi] 9cal 60/81rpm 3.5/0mph 9) 0.72mi - 7:00(9:43/mi) 121/131bpm [1175b/mi] 48cal 81/83rpm 6.18/0mph 10) 0.09mi - 1:30(17:07/mi) 115/126bpm [1969b/mi] 8cal 57/81rpm 3.5/0mph 11) 0.82mi - 8:01(9:46/mi) 147/165bpm [1436b/mi] 75cal 81/111rpm 6.14/0mph Add a comment 2.2mi, 42:04 Walk - General 1) 1mi - 18:48(18:48/mi) 84/101bpm [1579b/mi] 104cal 54/60rpm 3.19/0mph 2) 1mi - 19:55(19:55/mi) 76/107bpm [1513b/mi] 103cal 53/65rpm 3.01/0mph 3) 0.16mi - 3:21(20:52/mi) 65/92bpm [1356b/mi] 18cal 54/59rpm 2.88/0mph Add a comment	1mi, 28:29 Walk - General 1) 1mi - 28:23(28:23/mi) 91/147bpm [2583b/mi] 133cal 55/111rpm 2.11/0mph 2) 0mi - 6(27:01/mi) 90/90bpm [2432b/mi] 59/59rpm 2.22/0mph Add a comment 1.1mi, 21:56 Walk - General 1) 1mi - 20:10(20:10/mi) 109/122bpm [2198b/mi] 98cal 53/59rpm 2.98/0mph 2) 0.09mi - 1:46(19:52/mi) 106/111bpm [2106b/mi] 9cal 52/55rpm 3.02/0mph Add a comment 5.7mi, 2:00:24 Walk - General 1) 1mi - 22:02(22:02/mi) 106/127bpm [2335b/mi] 115cal 51/60rpm 2.72/0mph 2) 1mi - 21:11(21:11/mi) 106/117bpm [2246b/mi] 104cal 51/59rpm 2.83/0mph 3) 1mi - 20:54(20:54/mi) 110/129bpm [2300b/mi] 107cal 51/59rpm 2.87/0mph 4) 1mi - 21:19(21:19/mi) 114/128bpm [2429b/mi] 108cal 52/56rpm 2.82/0mph 5) 1mi - 20:53(20:53/mi) 114/130bpm [2380b/mi] 99cal 53/59rpm 2.87/0mph 6) 0.69mi - 14:06(20:26/mi) 120/131bpm [2452b/mi] 74cal 52/59rpm 2.94/0mph Add a comment 2.9mi, 1:04:34 Walk - General 1) 1mi - 23:40(23:40/mi) 99/138bpm [2343b/mi] 114cal 51/60rpm 2.53/0mph 2) 1mi - 22:09(22:09/mi) 91/107bpm [2016b/mi] 100cal 54/118rpm 2.71/0mph 3) 0.87mi - 18:44(21:34/mi) 99/112bpm [2135b/mi] 79cal 52/61rpm 2.78/0mph Add a comment	0mi, 45:00 Cross - Strength Mobility x 2 125 calf raise 100 glute bridges 75 bicep curls 100 squats 75 upright row 350 sit ups 75 press ups 75 more squats Add a comment 3.5mi, 38:45 Run - Easy 1) 0.73mi - 8:01(10:57/mi) 140/148bpm [1532b/mi] 73cal 80/85rpm 5.48/0mph 2) 0.08mi - 1:29(18:26/mi) 133/147bpm [2452b/mi] 10cal 57/81rpm 3.25/0mph 3) 0.76mi - 8:01(10:31/mi) 143/168bpm [1505b/mi] 74cal 81/85rpm 5.7/0mph 4) 0.06mi - 1:05(17:35/mi) 136/143bpm [2390b/mi] 7cal 59/82rpm 3.41/0mph 5) 0.78mi - 7:56(10:07/mi) 153/169bpm [1547b/mi] 79cal 81/85rpm 5.93/0mph 6) 0.08mi - 1:28(17:52/mi) 142/157bpm [2538b/mi] 12cal 58/80rpm 3.36/0mph 7) 0.75mi - 7:31(10:00/mi) 156/167bpm [1560b/mi] 76cal 82/84rpm 6/0mph 8) 0.05mi - 1:00(19:21/mi) 151/159bpm [2922b/mi] 9cal 55/59rpm 3.1/0mph 9) 0.22mi - 2:14(10:08/mi) 154/165bpm [1559b/mi] 22cal 81/84rpm 5.93/0mph Add a comment 1.9mi, 37:05 Walk - General 1) 1mi - 19:22(19:22/mi) 108/150bpm [2092b/mi] 102cal 53/59rpm 3.1/0mph 2) 0.88mi - 17:43(20:12/mi) 109/122bpm [2202b/mi] 91cal 53/59rpm 2.97/0mph Add a comment	0.3mi, 17:49 Walk - General 1) 0.28mi - 17:49(1:02:58/mi) 135/152bpm [8501b/mi] 66cal 56/62rpm 0.95/0mph Add a comment 3.1mi, 32:38 Run - Easy 1) 0.85mi - 9:01(10:41/mi) 155/168bpm [1655b/mi] 89cal 80/82rpm 5.62/0mph 2) 0.08mi - 1:30(18:08/mi) 144/158bpm [2612b/mi] 12cal 57/80rpm 3.31/0mph 3) 0.69mi - 6:59(10:09/mi) 159/168bpm [1614b/mi] 71cal 80/84rpm 5.91/0mph 4) 0.09mi - 1:32(17:25/mi) 154/169bpm [2683b/mi] 15cal 57/80rpm 3.44/0mph 5) 1mi - 9:25(9:25/mi) 166/174bpm [1563b/mi] 105cal 81/85rpm 6.37/0mph 6) 0.4mi - 4:10(10:31/mi) 168/172bpm [1767b/mi] 48cal 80/83rpm 5.7/0mph Add a comment 2.3mi, 45:08 Walk - General 1) 1mi - 20:25(20:25/mi) 110/142bpm [2246b/mi] 112cal 52/59rpm 2.94/0mph 2) 1mi - 19:31(19:31/mi) 103/120bpm [2010b/mi] 103cal 52/59rpm 3.08/0mph 3) 0.25mi - 5:12(20:52/mi) 113/154bpm [2359b/mi] 26cal 52/54rpm 2.87/0mph Add a comment 0mi, 1:00:00 Cross - Strength Mobility x 2 125 calf raise 75 bicep curls 100 squats 75 upright row 100 glute bridges 75 press ups 350 sit ups Add a comment 1.7mi, 37:27 Walk - General 1) 1mi - 19:33(19:33/mi) 132/185bpm [2580b/mi] 150cal 53/61rpm 3.07/0mph 2) 0.66mi - 17:54(27:18/mi) 162/199bpm [4423b/mi] 194cal 47/79rpm 2.2/0mph Add a comment 1.4mi, 33:08 Walk - General 1) 1mi - 23:29(23:29/mi) 122/166bpm [2864b/mi] 160cal 49/81rpm 2.55/0mph 2) 0.36mi - 9:39(27:06/mi) 129/144bpm [3496b/mi] 71cal 50/61rpm 2.21/0mph Add a comment	0mi, 1:00:00 Cross - Strength Mobility x 2 125 calf raise 75 bicep curls 100 squats 75 upright row 100 s t dips 350 sit ups 100 glute bridges 100 press ups Add a comment 1.5mi, 31:20 Walk - General 1) 1mi - 21:08(21:08/mi) 93/115bpm [1965b/mi] 105cal 53/102rpm 2.84/0mph 2) 0.48mi - 10:12(21:17/mi) 90/107bpm [1916b/mi] 46cal 52/60rpm 2.82/0mph Add a comment 0.6mi, 16:18 Walk - General 1) 0.55mi - 16:18(29:35/mi) 84/116bpm [2485b/mi] 66cal 55/59rpm 2.03/0mph Add a comment 0.3mi, 6:32 Walk - General 1) 0.3mi - 6:32(21:53/mi) 86/90bpm [1882b/mi] 29cal 52/60rpm 2.74/0mph Add a comment	0mi, 40:00 Cross - Strength Mobility x 2 125 calf raise 50 s t dips 100 squats 75 bicep curls 100 glute bridges 50 press ups 300 sit ups Add a comment 1.9mi, 21:15 Run - Easy Cold Add a comment 1mi, 11:09 Run - Easy 1) 0.93mi - 10:01(10:44/mi) 151/160bpm [1621b/mi] 95cal 79/83rpm 5.59/0mph 2) 0.07mi - 1:08(16:32/mi) 144/151bpm [2381b/mi] 9cal 60/80rpm 3.63/0mph Add a comment 4.6mi, 1:35:25 Walk - General 1) 1mi - 20:23(20:23/mi) 86/93bpm [1753b/mi] 102cal 53/59rpm 2.94/0mph 2) 1mi - 20:44(20:44/mi) 85/108bpm [1763b/mi] 102cal 52/59rpm 2.89/0mph 3) 1mi - 21:41(21:41/mi) 85/99bpm [1843b/mi] 101cal 52/77rpm 2.77/0mph 4) 1mi - 20:14(20:14/mi) 91/111bpm [1842b/mi] 109cal 52/54rpm 2.96/0mph 5) 0.6mi - 12:22(20:32/mi) 110/127bpm [2258b/mi] 58cal 52/59rpm 2.92/0mph Add a comment 0.8mi, 15:33 Walk - General 1) 0.8mi - 15:33(19:23/mi) 84/108bpm [1628b/mi] 85cal 54/57rpm 3.1/0mph Add a comment
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	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
0mi, 1:00:00 Cross - Strength 2 x mobility 125 calf raise 75 bicep curls 100 glute bridges 50 lunges 50 press ups 100 squats 75 upright row 300 sit ups Add a comment 3.1mi, 33:26 Run - Easy 1) 0.75mi - 8:11(10:52/mi) 151/167bpm [1640b/mi] 76cal 80/84rpm 5.53/0mph 2) 0.07mi - 1:19(20:00/mi) 142/151bpm [2839b/mi] 10cal 56/63rpm 3/0mph 3) 1mi - 10:15(10:15/mi) 156/171bpm [1598b/mi] 101cal 80/113rpm 5.86/0mph 4) 0.29mi - 2:47(9:29/mi) 164/168bpm [1555b/mi] 29cal 81/82rpm 6.33/0mph 5) 0.11mi - 2:12(20:17/mi) 146/164bpm [2961b/mi] 18cal 56/79rpm 2.96/0mph 6) 0.82mi - 8:42(10:34/mi) 161/175bpm [1701b/mi] 90cal 80/85rpm 5.68/0mph Add a comment 4.8mi, 1:52:30 Walk - General 1) 1mi - 22:34(22:34/mi) 81/107bpm [1828b/mi] 97cal 53/67rpm 2.66/0mph 2) 1mi - 23:40(23:40/mi) 85/101bpm [2012b/mi] 102cal 52/60rpm 2.53/0mph 3) 1mi - 23:02(23:02/mi) 98/111bpm [2257b/mi] 107cal 51/67rpm 2.61/0mph 4) 1mi - 21:05(21:05/mi) 109/133bpm [2299b/mi] 101cal 53/101rpm 2.85/0mph 5) 0.83mi - 22:08(26:46/mi) 107/136bpm [2863b/mi] 96cal 54/113rpm 2.24/0mph Add a comment	0mi, 1:00:00 Cross - Strength Mobility x 2 125 calf raise 75 press ups 100 squats 100 glute bridge 350 sit ups 75 s t dips 75 lunges Add a comment 0.3mi, 6:15 Walk - General 1) 0.31mi - 6:15(20:13/mi) 124/156bpm [2506b/mi] 40cal 53/80rpm 2.97/0mph Add a comment 3.1mi, 33:08 Run - Easy 1) 0.73mi - 8:02(10:56/mi) 135/147bpm [1475b/mi] 68cal 79/83rpm 5.49/0mph 2) 0.06mi - 59(17:07/mi) 128/135bpm [2191b/mi] 6cal 58/80rpm 3.51/0mph 3) 0.78mi - 8:02(10:19/mi) 143/162bpm [1475b/mi] 72cal 79/83rpm 5.82/0mph 4) 0.06mi - 59(17:44/mi) 146/156bpm [2589b/mi] 7cal 57/80rpm 3.38/0mph 5) 0.78mi - 7:59(10:11/mi) 152/159bpm [1549b/mi] 76cal 80/83rpm 5.89/0mph 6) 0.06mi - 1:01(18:23/mi) 148/156bpm [2720b/mi] 7cal 57/81rpm 3.26/0mph 7) 0.62mi - 6:06(9:53/mi) 155/164bpm [1532b/mi] 59cal 80/84rpm 6.07/0mph Add a comment 0.9mi, 17:45 Walk - General 1) 0.9mi - 17:45(19:47/mi) 82/151bpm [1623b/mi] 93cal 54/59rpm 3.03/0mph Add a comment 3.6mi, 1:15:44 Walk - General 1) 1mi - 19:59(19:59/mi) 89/107bpm [1778b/mi] 95cal 54/66rpm 3/0mph 2) 1mi - 20:44(20:44/mi) 85/113bpm [1762b/mi] 100cal 53/59rpm 2.89/0mph 3) 1mi - 22:05(22:05/mi) 81/99bpm [1789b/mi] 104cal 52/78rpm 2.72/0mph 4) 0.62mi - 12:56(20:45/mi) 81/90bpm [1681b/mi] 67cal 53/61rpm 2.89/0mph Add a comment	0mi, 1:00:00 Cross - Strength Mobility x 2 125 calf raise 75 bicep curls 100 squats 75 s t dips 75 upright row 100 glute bridges 50 lunges 350 sit ups 4x30s planks 60s rev plank Add a comment 3.6mi, 47:53 Run - Hill Work 1) 0.73mi - 8:01(10:58/mi) 121/143bpm [1327b/mi] 61cal 80/83rpm 5.47/0mph 2) 0.06mi - 1:01(18:04/mi) 117/122bpm [2114b/mi] 5cal 59/79rpm 3.32/0mph 3) 0.9mi - 14:36(16:13/mi) 116/135bpm [1881b/mi] 93cal 65/97rpm 3.7/0mph 4) 0.07mi - 39(9:25/mi) 115/133bpm [1083b/mi] 3cal 82/86rpm 6.37/0mph 5) 0.07mi - 1:03(15:48/mi) 134/147bpm [2117b/mi] 8cal 69/82rpm 3.8/0mph 6) 0.07mi - 40(9:54/mi) 123/133bpm [1218b/mi] 4cal 77/86rpm 6.06/0mph 7) 0.07mi - 1:05(15:53/mi) 129/138bpm [2050b/mi] 7cal 69/81rpm 3.78/0mph 8) 0.07mi - 38(9:49/mi) 131/147bpm [1285b/mi] 4cal 81/83rpm 6.11/0mph 9) 0.07mi - 1:05(15:31/mi) 132/138bpm [2048b/mi] 8cal 68/81rpm 3.87/0mph 10) 0.06mi - 36(9:40/mi) 127/131bpm [1227b/mi] 4cal 81/85rpm 6.21/0mph 11) 0.07mi - 1:06(16:22/mi) 133/146bpm [2177b/mi] 7cal 65/81rpm 3.67/0mph 12) 0.06mi - 36(9:29/mi) 124/129bpm [1177b/mi] 3cal 79/84rpm 6.32/0mph 13) 0.07mi - 1:03(15:29/mi) 129/140bpm [1998b/mi] 7cal 68/82rpm 3.87/0mph 14) 0.07mi - 40(10:10/mi) 130/135bpm [1322b/mi] 4cal 77/83rpm 5.9/0mph 15) 0.07mi - 1:04(16:06/mi) 133/140bpm [2140b/mi] 7cal 68/82rpm 3.73/0mph 16) 0.07mi - 42(10:25/mi) 130/135bpm [1353b/mi] 5cal 82/84rpm 5.76/0mph 17) 0.07mi - 1:04(15:38/mi) 132/136bpm [2063b/mi] 7cal 68/80rpm 3.84/0mph 18) 0.07mi - 40(9:59/mi) 130/140bpm [1297b/mi] 5cal 80/86rpm 6.02/0mph 19) 0.07mi - 1:04(15:44/mi) 135/141bpm [2125b/mi] 8cal 67/81rpm 3.81/0mph 20) 0.07mi - 39(9:56/mi) 127/142bpm [1262b/mi] 4cal 82/83rpm 6.04/0mph 21) 0.07mi - 1:05(15:59/mi) 132/144bpm [2109b/mi] 8cal 70/83rpm 3.75/0mph 22) 0.07mi - 37(9:21/mi) 129/137bpm [1207b/mi] 4cal 80/85rpm 6.41/0mph 23) 0.07mi - 1:02(15:04/mi) 134/141bpm [2020b/mi] 8cal 71/82rpm 3.98/0mph 24) 0.06mi - 36(10:31/mi) 127/136bpm [1335b/mi] 4cal 83/87rpm 5.71/0mph 25) 0.07mi - 1:08(16:21/mi) 137/143bpm [2240b/mi] 8cal 68/82rpm 3.67/0mph 26) 0.06mi - 35(10:31/mi) 128/137bpm [1345b/mi] 4cal 83/86rpm 5.71/0mph 27) 0.42mi - 4:47(11:27/mi) 136/149bpm [1557b/mi] 39cal 76/86rpm 5.24/0mph Add a comment 3.1mi, 1:04:03 Walk - General 1) 1mi - 20:10(20:10/mi) 76/90bpm [1532b/mi] 102cal 55/65rpm 2.98/0mph 2) 1mi - 21:52(21:52/mi) 67/77bpm [1465b/mi] 97cal 54/79rpm 2.74/0mph 3) 1mi - 20:51(20:51/mi) 70/76bpm [1459b/mi] 106cal 54/64rpm 2.88/0mph 4) 0.05mi - 1:11(21:44/mi) 68/71bpm [1478b/mi] 6cal 54/57rpm 2.76/0mph Add a comment	0mi, 1:00:00 Cross - Strength Mobility x 3 125 calf raise 75 bicep curls 100 squats 100 glute bridges 50 lunges 75 press ups 350 sit ups 75 s t dipsp 50 Shoulder press 20 k b swings 20 dead lifts 3 chins! Go me. Add a comment 3.4mi, 38:19 Run - Easy 1) 0.9mi - 10:03(11:10/mi) 142/167bpm [1585b/mi] 91cal 78/86rpm 5.38/0mph 2) 0.08mi - 1:22(17:55/mi) 145/160bpm [2598b/mi] 11cal 60/80rpm 3.35/0mph 3) 0.71mi - 7:34(10:39/mi) 153/165bpm [1631b/mi] 72cal 79/86rpm 5.63/0mph 4) 0.07mi - 1:27(21:20/mi) 143/157bpm [3050b/mi] 13cal 55/57rpm 2.81/0mph 5) 1mi - 10:49(10:49/mi) 156/167bpm [1687b/mi] 109cal 79/84rpm 5.55/0mph 6) 0.63mi - 7:02(11:13/mi) 161/166bpm [1805b/mi] 73cal 80/85rpm 5.35/0mph 7) 0mi - 2(34:50/mi) 163/163bpm [5679b/mi] 80/80rpm 1.72/0mph Add a comment 0.4mi, 7:49 Walk - General 1) 0.39mi - 7:48(20:16/mi) 104/116bpm [2108b/mi] 42cal 56/65rpm 2.96/0mph 2) 0mi - 1(25:00/mi) 100/100bpm [2500b/mi] 59/59rpm 2.4/0mph Add a comment 2mi, 38:38 Walk - General 1) 1mi - 19:57(19:57/mi) 94/102bpm [1875b/mi] 102cal 52/56rpm 3.01/0mph 2) 0.95mi - 18:41(19:35/mi) 87/107bpm [1703b/mi] 91cal 53/59rpm 3.06/0mph Add a comment 1mi, 21:18 Walk - General 1) 1mi - 20:46(20:46/mi) 93/101bpm [1931b/mi] 101cal 52/79rpm 2.89/0mph 2) 0.02mi - 33(22:28/mi) 95/98bpm [2134b/mi] 2cal 51/52rpm 2.67/0mph Add a comment	0mi, 1:00:00 Cross - Strength Mobility x 3 125 calf raise 75 bicep curls 100 squats 100 glute bridges 50 lunges 75 s t dips 75 press ups 350 sit ups 30 shoulder press 20 kettle Bells 20 dead lifts 60 Side ext 60 shoulder roll Add a comment 0.6mi, 11:00 Walk - General Add a comment 4.4mi, 1:29:57 Walk - General 1) 1mi - 20:39(20:39/mi) 99/112bpm [2044b/mi] 101cal 53/61rpm 2.91/0mph 2) 1mi - 20:50(20:50/mi) 96/113bpm [1999b/mi] 100cal 53/59rpm 2.88/0mph 3) 1mi - 19:56(19:56/mi) 105/118bpm [2093b/mi] 110cal 53/59rpm 3.01/0mph 4) 1mi - 19:36(19:36/mi) 109/118bpm [2136b/mi] 100cal 54/65rpm 3.06/0mph 5) 0.44mi - 8:57(20:34/mi) 108/126bpm [2221b/mi] 43cal 53/58rpm 2.92/0mph Add a comment 1.5mi, 30:16 Walk - General 1) 1mi - 21:10(21:10/mi) 86/108bpm [1820b/mi] 99cal 52/62rpm 2.84/0mph 2) 0.45mi - 9:07(20:26/mi) 102/148bpm [2085b/mi] 49cal 53/59rpm 2.93/0mph Add a comment	0mi, 30:00 Cross - Strength Mobility 100 calf raise 100 squats 100 glute bridges 350 sit ups 50 lunges 50 press ups 20 dead lifts 20 kettle Bells swings Add a comment 1mi, 51:00 Walk - General Darts! 1) 0.96mi - 51:00(52:54/mi) 111/147bpm [5872b/mi] 235cal 56/114rpm 1.13/0mph Add a comment 4mi, 40:28 Run - Easy Add a comment 0.4mi, 7:14 Walk - General 1) 0.35mi - 7:14(20:29/mi) 141/152bpm [2889b/mi] 51cal 56/82rpm 2.93/0mph Add a comment 0.7mi, 13:39 Walk - General 1) 0.7mi - 13:39(19:26/mi) 139/163bpm [2702b/mi] 97cal 52/55rpm 3.09/0mph Add a comment 3mi, 1:01:46 Walk - General 1) 1mi - 19:56(19:56/mi) 135/145bpm [2692b/mi] 156cal 52/59rpm 3.01/0mph 2) 1mi - 20:53(20:53/mi) 128/138bpm [2673b/mi] 126cal 52/62rpm 2.87/0mph 3) 1mi - 20:39(20:39/mi) 136/151bpm [2809b/mi] 148cal 53/61rpm 2.91/0mph 4) 0.01mi - 17(24:23/mi) 133/133bpm [3243b/mi] 1cal 52/52rpm 2.46/0mph Add a comment	0.6mi, 12:06 Walk - General 1) 0.6mi - 12:06(20:08/mi) 102/118bpm [2053b/mi] 64cal 50/59rpm 2.98/0mph Add a comment 0.6mi, 9:52 Walk - General 1) 0.57mi - 9:52(17:19/mi) 99/118bpm [1715b/mi] 55cal 53/87rpm 3.46/0mph Add a comment 0.5mi, 9:59 Walk - General 1) 0.46mi - 9:59(21:52/mi) 103/146bpm [2253b/mi] 48cal 51/61rpm 2.74/0mph Add a comment 1.9mi, 43:00 Walk - General 1) 1mi - 25:18(25:18/mi) 89/106bpm [2252b/mi] 113cal 52/74rpm 2.37/0mph 2) 0.86mi - 17:42(20:32/mi) 93/99bpm [1910b/mi] 85cal 50/60rpm 2.92/0mph Add a comment 0.5mi, 8:42 Walk - General 1) 0.46mi - 8:42(19:02/mi) 82/92bpm [1560b/mi] 46cal 53/79rpm 3.15/0mph Add a comment 0mi, 40:00 Cross - Strength Mobility 50 press ups 350 sit ups 100 glute bridges 100 squats 125 calf raise 75 s t dips 75 bicep curls 60.side ext 60 shoulder roll Add a comment 3.2mi, 35:11 Run - Easy 1) 0.77mi - 8:02(10:27/mi) 144/164bpm [1506b/mi] 68cal 80/83rpm 5.74/0mph 2) 0.08mi - 1:30(18:01/mi) 141/155bpm [2540b/mi] 11cal 59/81rpm 3.33/0mph 3) 0.78mi - 7:59(10:17/mi) 157/173bpm [1615b/mi] 73cal 81/88rpm 5.83/0mph 4) 0.08mi - 1:28(17:26/mi) 155/171bpm [2703b/mi] 12cal 58/81rpm 3.44/0mph 5) 0.82mi - 9:39(11:47/mi) 160/170bpm [1885b/mi] 89cal 77/85rpm 5.09/0mph 6) 0.05mi - 55(17:16/mi) 157/163bpm [2712b/mi] 7cal 58/81rpm 3.47/0mph 7) 0.57mi - 5:39(9:54/mi) 168/179bpm [1663b/mi] 58cal 81/87rpm 6.06/0mph Add a comment 0.4mi, 6:55 Walk - General 1) 0.35mi - 6:55(19:58/mi) 98/118bpm [1956b/mi] 34cal 54/65rpm 3.01/0mph Add a comment 1.5mi, 29:56 Walk - General 1) 1mi - 20:43(20:43/mi) 97/118bpm [2009b/mi] 100cal 52/60rpm 2.9/0mph 2) 0.47mi - 9:14(19:46/mi) 96/101bpm [1898b/mi] 46cal 52/60rpm 3.04/0mph Add a comment 1.1mi, 25:11 Walk - General 1) 1mi - 23:27(23:27/mi) 87/152bpm [2040b/mi] 108cal 53/60rpm 2.56/0mph 2) 0.09mi - 1:45(20:26/mi) 120/139bpm [2453b/mi] 9cal 51/52rpm 2.93/0mph Add a comment
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	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18
1.5mi, 28:18 Walk - General 1) 1mi - 19:11(19:11/mi) 127/135bpm [2437b/mi] 111cal 53/58rpm 3.13/0mph 2) 0.49mi - 9:06(18:29/mi) 134/139bpm [2476b/mi] 58cal 53/56rpm 3.25/0mph Add a comment 0mi, 45:00 Cross - Strength Mobility x 2 125 calf raise 30 s t dips 20 deadlines 20 kettle Bells swings 50 press ups 100 squats 100 glute bridges 75 bicep curls 75 upright row 350 sit ups Add a comment 1.3mi, 32:34 Walk - General 1) 1mi - 26:49(26:49/mi) 101/119bpm [2708b/mi] 108cal 53/61rpm 2.24/0mph 2) 0.25mi - 5:45(22:51/mi) 105/117bpm [2399b/mi] 22cal 52/59rpm 2.63/0mph Add a comment 2.7mi, 1:22:02 Walk - General 1) 1mi - 30:07(30:07/mi) 103/140bpm [3102b/mi] 127cal 52/79rpm 1.99/0mph 2) 1mi - 29:44(29:44/mi) 102/118bpm [3033b/mi] 113cal 52/71rpm 2.02/0mph 3) 0.72mi - 22:11(30:47/mi) 98/111bpm [3016b/mi] 79cal 53/79rpm 1.95/0mph Add a comment	3.1mi, 57:51 Walk - General 1) 1mi - 18:39(18:39/mi) 89/99bpm [1659b/mi] 103cal 53/57rpm 3.22/0mph 2) 1mi - 18:29(18:29/mi) 86/91bpm [1590b/mi] 103cal 52/55rpm 3.25/0mph 3) 1mi - 19:45(19:45/mi) 101/115bpm [1995b/mi] 105cal 53/60rpm 3.04/0mph 4) 0.05mi - 57(18:24/mi) 111/120bpm [2043b/mi] 5cal 53/60rpm 3.26/0mph Add a comment 0.6mi, 12:29 Walk - General 1) 0.64mi - 12:29(19:36/mi) 103/115bpm [2020b/mi] 69cal 53/81rpm 3.06/0mph Add a comment 0mi, 30:00 Cross - Strength 125 calf raise 100 squats 75 lunges 350 sit ups Add a comment 3.1mi, 34:02 Run - Easy 1) 0.76mi - 8:31(11:11/mi) 142/150bpm [1588b/mi] 71cal 79/82rpm 5.36/0mph 2) 0.08mi - 1:31(17:49/mi) 143/160bpm [2548b/mi] 10cal 58/80rpm 3.37/0mph 3) 0.82mi - 8:30(10:21/mi) 150/159bpm [1551b/mi] 74cal 80/115rpm 5.8/0mph 4) 0.09mi - 1:30(17:03/mi) 143/154bpm [2438b/mi] 9cal 57/82rpm 3.52/0mph 5) 0.85mi - 8:31(9:59/mi) 158/171bpm [1578b/mi] 78cal 80/83rpm 6.01/0mph 6) 0.05mi - 57(17:27/mi) 157/163bpm [2740b/mi] 7cal 60/82rpm 3.44/0mph 7) 0.45mi - 4:32(10:07/mi) 162/170bpm [1639b/mi] 43cal 81/84rpm 5.93/0mph Add a comment 2.8mi, 51:26 Walk - General 1) 1mi - 18:39(18:39/mi) 82/104bpm [1529b/mi] 95cal 54/63rpm 3.22/0mph 2) 1mi - 19:20(19:20/mi) 92/114bpm [1779b/mi] 104cal 53/59rpm 3.1/0mph 3) 0.75mi - 13:27(17:56/mi) 103/109bpm [1848b/mi] 78cal 54/81rpm 3.34/0mph Add a comment	0mi, 45:00 Cross - Strength Mobility x 2 125 calf raise 60 shoulder roll 60 side ext 100 squats 75 bicep curl 75 s t dips 100 glute bridges 300 sit ups 50 lunges 50 press ups 20 dead lifts 20 kettle Bells swings Add a comment 0.6mi, 10:40 Walk - General 1) 0.56mi - 10:40(18:52/mi) 104/115bpm [1963b/mi] 61cal 54/82rpm 3.18/0mph Add a comment 3.1mi, 32:34 Run - Easy 1) 0.85mi - 8:31(10:03/mi) 136/152bpm [1366b/mi] 69cal 79/83rpm 5.97/0mph 2) 0.08mi - 1:31(20:09/mi) 128/140bpm [2579b/mi] 9cal 56/59rpm 2.98/0mph 3) 0.83mi - 8:30(10:12/mi) 141/167bpm [1439b/mi] 70cal 80/81rpm 5.88/0mph 4) 0.07mi - 1:27(20:30/mi) 141/151bpm [2890b/mi] 9cal 57/80rpm 2.93/0mph 5) 1mi - 9:37(9:37/mi) 148/157bpm [1422b/mi] 84cal 80/83rpm 6.24/0mph 6) 0.06mi - 35(9:03/mi) 149/151bpm [1349b/mi] 5cal 81/82rpm 6.63/0mph 7) 0.22mi - 2:24(10:55/mi) 154/172bpm [1682b/mi] 22cal 81/83rpm 5.49/0mph Add a comment 2.9mi, 58:49 Walk - General 1) 1mi - 19:40(19:40/mi) 95/117bpm [1869b/mi] 98cal 52/60rpm 3.05/0mph 2) 1mi - 22:03(22:03/mi) 121/159bpm [2668b/mi] 120cal 51/79rpm 2.72/0mph 3) 0.86mi - 17:06(19:48/mi) 108/157bpm [2139b/mi] 92cal 52/58rpm 3.03/0mph Add a comment	0mi, 45:00 Cross - Strength Mobility x 2 125 calf raise 75 bicep curl 300 sit ups 100 glute bridges 75 s t dips 60 shoulder roll 60 side ext 50 squats 30 dead lifts 30 kettle bell swings 30 shoulder press 50 press ups Add a comment 1.5mi, 27:42 Walk - General 1) 1mi - 18:32(18:32/mi) 100/110bpm [1853b/mi] 104cal 54/79rpm 3.24/0mph 2) 0.48mi - 9:10(19:01/mi) 100/124bpm [1901b/mi] 49cal 54/57rpm 3.16/0mph Add a comment 3.8mi, 25:29 Bike - General 1) 1mi - 6:54(6:54/mi) 114/131bpm [787b/mi] 45cal 8.69/0mph 2) 1mi - 6:44(6:44/mi) 124/143bpm [835b/mi] 51cal 8.91/0mph 3) 1mi - 6:54(6:54/mi) 122/140bpm [841b/mi] 47cal 8.7/0mph 4) 0.84mi - 4:57(5:52/mi) 112/129bpm [657b/mi] 24cal 10.23/0mph Add a comment 0.7mi, 17:04 Walk - General 1) 0.74mi - 17:04(22:56/mi) 103/132bpm [2363b/mi] 87cal 54/62rpm 2.61/0mph Add a comment 4.2mi, 1:21:13 Walk - General 1) 1mi - 19:27(19:27/mi) 79/91bpm [1537b/mi] 99cal 53/59rpm 3.08/0mph 2) 1mi - 19:44(19:44/mi) 85/104bpm [1677b/mi] 107cal 52/59rpm 3.04/0mph 3) 1mi - 18:47(18:47/mi) 89/101bpm [1672b/mi] 100cal 53/59rpm 3.19/0mph 4) 1mi - 19:44(19:44/mi) 100/116bpm [1974b/mi] 101cal 54/63rpm 3.04/0mph 5) 0.18mi - 3:30(18:58/mi) 101/106bpm [1915b/mi] 19cal 54/57rpm 3.17/0mph Add a comment	0mi, 1:00:00 Cross - Strength Mobility x 2 125 calf raise 100 squats 75 bicep curls 100 glute bridges 75 s t dips 300 sit ups 75 press ups 30 kettle Bell swings Add a comment 0.4mi, 4:21 Run - Warm Down 1) 0.37mi - 4:21(11:48/mi) 170/180bpm [2006b/mi] 47cal 80/82rpm 5.08/0mph Add a comment 0.3mi, 8:06 Walk - General 1) 0.33mi - 8:06(24:20/mi) 138/163bpm [3358b/mi] 66cal 53/82rpm 2.47/0mph Add a comment 4.1mi, 43:41 Run - Easy 1) 0.77mi - 8:31(11:05/mi) 158/170bpm [1752b/mi] 84cal 80/83rpm 5.41/0mph 2) 0.08mi - 1:30(17:37/mi) 150/168bpm [2642b/mi] 13cal 58/84rpm 3.41/0mph 3) 0.86mi - 8:32(9:57/mi) 164/173bpm [1633b/mi] 90cal 80/84rpm 6.03/0mph 4) 0.09mi - 1:29(16:48/mi) 156/166bpm [2621b/mi] 14cal 59/82rpm 3.57/0mph 5) 0.8mi - 8:31(10:37/mi) 170/177bpm [1805b/mi] 93cal 81/85rpm 5.65/0mph 6) 0.09mi - 1:31(17:25/mi) 164/175bpm [2855b/mi] 15cal 58/83rpm 3.45/0mph 7) 0.12mi - 1:28(12:35/mi) 167/180bpm [2101b/mi] 15cal 79/82rpm 4.77/0mph 8) 0.07mi - 1:13(17:43/mi) 169/174bpm [2994b/mi] 13cal 59/81rpm 3.39/0mph 9) 1mi - 8:59(8:59/mi) 178/185bpm [1600b/mi] 104cal 81/85rpm 6.67/0mph 10) 0.22mi - 1:58(9:01/mi) 180/185bpm [1623b/mi] 23cal 82/85rpm 6.65/0mph Add a comment 1.5mi, 29:00 Walk - General 1) 1mi - 19:22(19:22/mi) 108/121bpm [2092b/mi] 111cal 53/59rpm 3.1/0mph 2) 0.53mi - 9:38(18:17/mi) 114/127bpm [2084b/mi] 56cal 54/55rpm 3.28/0mph Add a comment 1.1mi, 20:34 Walk - General 1) 1mi - 18:27(18:27/mi) 114/129bpm [2103b/mi] 100cal 54/65rpm 3.25/0mph 2) 0.11mi - 2:07(20:00/mi) 120/123bpm [2399b/mi] 11cal 54/60rpm 3/0mph Add a comment 1.5mi, 29:10 Walk - General 1) 1mi - 19:34(19:34/mi) 93/114bpm [1819b/mi] 98cal 54/58rpm 3.07/0mph 2) 0.51mi - 9:37(18:40/mi) 105/136bpm [1960b/mi] 53cal 53/56rpm 3.21/0mph Add a comment	0mi, 45:00 Cross - Strength Mobility x 2 Calf raise 125 75 glute bridges 75 upright row 75 bicep curl 100 squats 100 glute bridges 300 sit ups 30 shoulder press 30 kettle Bell swings 30 dead lifts 50 press ups Add a comment 1.1mi, 55:04 Cross - Other Darts 1) 1mi - 52:13(52:13/mi) 129/150bpm [6737b/mi] 377cal 58/114rpm 1.15/0mph 2) 0.06mi - 2:51(48:25/mi) 115/131bpm [5569b/mi] 10cal 57/61rpm 1.24/0mph Add a comment 0.6mi, 6:11 Run - Warm Down 1) 0.58mi - 6:11(10:43/mi) 153/185bpm [1641b/mi] 59cal 81/85rpm 5.59/0mph Add a comment 0.5mi, 9:49 Walk - General 1) 0.51mi - 9:49(19:19/mi) 127/171bpm [2452b/mi] 63cal 55/82rpm 3.11/0mph Add a comment 2.2mi, 22:03 Run - Intervals 1) 0.64mi - 6:01(9:21/mi) 167/184bpm [1560b/mi] 66cal 81/84rpm 6.42/0mph 2) 0.12mi - 2:05(17:31/mi) 152/174bpm [2663b/mi] 19cal 59/81rpm 3.42/0mph 3) 0.67mi - 5:55(8:50/mi) 168/179bpm [1484b/mi] 65cal 82/84rpm 6.79/0mph 4) 0.11mi - 1:59(18:47/mi) 157/175bpm [2949b/mi] 19cal 57/82rpm 3.19/0mph 5) 0.68mi - 6:01(8:49/mi) 169/177bpm [1490b/mi] 67cal 82/86rpm 6.81/0mph 6) 0mi - 1(20:40/mi) 174/174bpm [3597b/mi] 82/82rpm 2.9/0mph Add a comment 1.7mi, 20:03 Run - Warm Up 1) 0.79mi - 8:32(10:45/mi) 149/157bpm [1603b/mi] 79cal 80/87rpm 5.58/0mph 2) 0.08mi - 1:29(18:07/mi) 141/154bpm [2553b/mi] 11cal 59/81rpm 3.31/0mph 3) 0.77mi - 8:30(11:03/mi) 162/170bpm [1790b/mi] 87cal 80/83rpm 5.43/0mph 4) 0.08mi - 1:32(18:28/mi) 152/164bpm [2806b/mi] 14cal 57/81rpm 3.25/0mph Add a comment 0.4mi, 7:01 Walk - General 1) 0.38mi - 7:01(18:14/mi) 107/126bpm [1952b/mi] 40cal 54/59rpm 3.29/0mph Add a comment 2.4mi, 47:08 Walk - General 1) 1mi - 19:30(19:30/mi) 102/114bpm [1990b/mi] 104cal 53/80rpm 3.08/0mph 2) 1mi - 19:53(19:53/mi) 103/142bpm [2048b/mi] 103cal 53/82rpm 3.02/0mph 3) 0.43mi - 7:45(18:06/mi) 103/116bpm [1865b/mi] 43cal 54/57rpm 3.31/0mph Add a comment	1mi, 18:34 Walk - General 1) 0.99mi - 18:34(18:42/mi) 93/106bpm [1739b/mi] 103cal 54/80rpm 3.21/0mph Add a comment 3.1mi, 33:33 Run - Easy 1) 0.83mi - 9:03(10:56/mi) 145/157bpm [1584b/mi] 82cal 79/82rpm 5.49/0mph 2) 0.08mi - 1:28(18:19/mi) 142/155bpm [2602b/mi] 11cal 57/81rpm 3.27/0mph 3) 0.88mi - 9:30(10:47/mi) 155/165bpm [1673b/mi] 91cal 79/83rpm 5.56/0mph 4) 0.09mi - 1:30(17:27/mi) 146/160bpm [2548b/mi] 12cal 53/81rpm 3.44/0mph 5) 1mi - 9:43(9:43/mi) 156/165bpm [1517b/mi] 95cal 80/83rpm 6.17/0mph 6) 0.1mi - 1:01(9:59/mi) 159/162bpm [1586b/mi] 10cal 82/83rpm 6.01/0mph 7) 0.12mi - 1:16(10:53/mi) 163/167bpm [1774b/mi] 13cal 80/82rpm 5.51/0mph Add a comment 2.6mi, 56:13 Walk - General 1) 1mi - 20:39(20:39/mi) 97/111bpm [2004b/mi] 104cal 53/59rpm 2.9/0mph 2) 1mi - 23:42(23:42/mi) 98/109bpm [2323b/mi] 107cal 52/68rpm 2.53/0mph 3) 0.58mi - 11:51(20:36/mi) 106/123bpm [2183b/mi] 55cal 53/108rpm 2.91/0mph Add a comment
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	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25
0.6mi, 13:28 Walk - General 1) 0.62mi - 13:28(21:37/mi) 88/104bpm [1902b/mi] 61cal 52/62rpm 2.78/0mph Add a comment 5.4mi, 2:13:27 Walk - General 1) 1mi - 21:01(21:01/mi) 82/94bpm [1723b/mi] 102cal 52/63rpm 2.86/0mph 2) 1mi - 26:08(26:08/mi) 84/110bpm [2195b/mi] 123cal 49/79rpm 2.3/0mph 3) 1mi - 24:02(24:02/mi) 75/82bpm [1803b/mi] 97cal 51/63rpm 2.5/0mph 4) 1mi - 28:02(28:02/mi) 78/94bpm [2187b/mi] 115cal 51/67rpm 2.14/0mph 5) 1mi - 26:03(26:03/mi) 88/114bpm [2292b/mi] 105cal 51/79rpm 2.3/0mph 6) 0.36mi - 8:12(22:32/mi) 97/114bpm [2186b/mi] 37cal 53/60rpm 2.66/0mph Add a comment 0mi, 1:00:00 Cross - Strength Mobility x 2 125 calf raise 75 bicep curls 75 upright row 75 s t dips 100 squats 60 shoulder roll 60 side ext 100 glute bridges 350 sit ups 75 press ups 75 upright row 30 shoulder press 30 kettle bell swings 30 dead lifts Add a comment	0.6mi, 43:01 Cross - Other 1) 0.63mi - 43:01(1:08:21/mi) 111/140bpm [7587b/mi] 246cal 57/104rpm 0.88/0mph Add a comment 2.1mi, 39:04 Walk - General 1) 1mi - 19:02(19:02/mi) 98/118bpm [1865b/mi] 106cal 52/59rpm 3.15/0mph 2) 1mi - 18:46(18:46/mi) 99/108bpm [1858b/mi] 103cal 53/58rpm 3.2/0mph 3) 0.06mi - 1:16(21:39/mi) 105/110bpm [2273b/mi] 5cal 53/59rpm 2.77/0mph Add a comment 0.6mi, 11:30 Walk - General 1) 0.57mi - 11:30(20:09/mi) 103/120bpm [2076b/mi] 64cal 52/57rpm 2.98/0mph Add a comment 0.8mi, 13:52 Walk - General 1) 0.75mi - 13:52(18:24/mi) 92/107bpm [1692b/mi] 76cal 53/56rpm 3.26/0mph Add a comment 0mi, 45:00 Cross - Strength Mobility 125 calf raise 75 upright row 60 shoulder roll 60 side ext 100 squats 75 bicep curls 75 S T Dips 100 glute bridges 350 sit ups 75 press ups 30 kettle bell swings 30 dead lifts Add a comment 3mi, 58:27 Walk - General 1) 1mi - 19:25(19:25/mi) 85/114bpm [1650b/mi] 105cal 53/59rpm 3.09/0mph 2) 1mi - 19:58(19:58/mi) 90/111bpm [1797b/mi] 107cal 53/57rpm 3/0mph 3) 0.99mi - 19:04(19:18/mi) 100/113bpm [1930b/mi] 96cal 53/58rpm 3.11/0mph Add a comment	0mi, 2 Cross - Other 1) 0mi - 2(31:34/mi) 104/104bpm [3283b/mi] 80/80rpm 1.9/0mph 2) 0mi - 0(29/mi) 104/104bpm [50b/mi] 80/80rpm 1.9/0mph Add a comment 0mi, 1:00:00 Cross - Strength Mobility x 2 60 shoulder roll 60 side ext 75 bicep curl 75 s t dips 100 glute bridges 350 sit ups 100 squats 100 press ups 45 kettle bell swings 40 shoulder press 4x30s planks Add a comment 0.5mi, 5:44 Run - Warm Down 1) 0.54mi - 5:44(10:36/mi) 150/157bpm [1590b/mi] 54cal 80/84rpm 5.66/0mph Add a comment 0.3mi, 6:26 Walk - General 1) 0.32mi - 6:26(19:58/mi) 118/151bpm [2355b/mi] 41cal 54/80rpm 3.01/0mph Add a comment 4.5mi, 50:36 Run - Intervals 1) 1mi - 11:24(11:24/mi) 145/159bpm [1654b/mi] 103cal 78/85rpm 5.26/0mph 2) 0.06mi - 1:06(18:41/mi) 141/154bpm [2634b/mi] 9cal 58/80rpm 3.21/0mph 3) 0.02mi - 22(16:44/mi) 130/132bpm [2175b/mi] 3cal 55/56rpm 3.59/0mph 4) 0.51mi - 5:38(11:04/mi) 150/155bpm [1659b/mi] 52cal 80/90rpm 5.42/0mph 5) 0.09mi - 1:37(18:32/mi) 141/154bpm [2614b/mi] 11cal 57/80rpm 3.24/0mph 6) 0.49mi - 4:53(9:57/mi) 152/162bpm [1512b/mi] 46cal 80/85rpm 6.03/0mph 7) 0.11mi - 2:01(18:13/mi) 134/161bpm [2440b/mi] 15cal 56/82rpm 3.3/0mph 8) 0.53mi - 5:00(9:25/mi) 150/164bpm [1413b/mi] 46cal 81/84rpm 6.37/0mph 9) 0.11mi - 2:01(18:00/mi) 139/155bpm [2503b/mi] 13cal 58/81rpm 3.33/0mph 10) 0.67mi - 5:59(8:52/mi) 146/167bpm [1296b/mi] 53cal 81/88rpm 6.76/0mph 11) 0.12mi - 2:01(16:30/mi) 135/148bpm [2227b/mi] 14cal 58/83rpm 3.64/0mph 12) 0.53mi - 4:59(9:28/mi) 146/157bpm [1383b/mi] 44cal 82/84rpm 6.33/0mph 13) 0.05mi - 1:02(19:38/mi) 147/153bpm [2887b/mi] 8cal 57/82rpm 3.06/0mph 14) 0.21mi - 2:34(11:57/mi) 149/157bpm [1779b/mi] 22cal 80/83rpm 5.02/0mph 21st Jan 2025, 5:18pm Fenland Flier wrote: Nice reps. Add a comment 0.4mi, 7:09 Walk - General 1) 0.4mi - 7:09(17:45/mi) 103/113bpm [1828b/mi] 40cal 54/82rpm 3.38/0mph Add a comment 0.6mi, 11:39 Walk - General 1) 0.63mi - 11:39(18:30/mi) 98/118bpm [1814b/mi] 63cal 53/57rpm 3.24/0mph Add a comment 3.6mi, 1:08:22 Walk - General 1) 1mi - 19:20(19:20/mi) 89/112bpm [1721b/mi] 101cal 53/62rpm 3.1/0mph 2) 1mi - 19:21(19:21/mi) 99/108bpm [1916b/mi] 105cal 52/55rpm 3.1/0mph 3) 1mi - 19:19(19:19/mi) 92/109bpm [1777b/mi] 104cal 53/55rpm 3.1/0mph 4) 0.56mi - 10:21(18:28/mi) 92/95bpm [1699b/mi] 55cal 53/56rpm 3.25/0mph Add a comment	1mi, 20:09 Walk - General 1) 1mi - 19:52(19:52/mi) 94/105bpm [1868b/mi] 101cal 53/92rpm 3.02/0mph 2) 0.01mi - 17(24:25/mi) 100/103bpm [2441b/mi] 1cal 53/55rpm 2.46/0mph Add a comment 0mi, 1:00:00 Cross - Strength Mobility x 2 125 calf raise 75 bicep curls 100 squats 75 upright row 100 glute bridge 300 sit ups 75 s t dips 75 lunges 40 dead lifts 75 pressups Add a comment 1.7mi, 39:30 Walk - General 1) 1mi - 19:13(19:13/mi) 108/122bpm [2076b/mi] 101cal 53/100rpm 3.12/0mph 2) 0.71mi - 20:17(28:38/mi) 107/133bpm [3064b/mi] 94cal 54/62rpm 2.1/0mph Add a comment 0.3mi, 6:21 Walk - General 1) 0.32mi - 6:21(19:49/mi) 131/166bpm [2595b/mi] 44cal 55/90rpm 3.03/0mph Add a comment 3.2mi, 35:03 Run - Easy 1) 0.75mi - 8:14(10:55/mi) 169/180bpm [1844b/mi] 92cal 79/83rpm 5.5/0mph 2) 0.08mi - 1:20(16:53/mi) 156/161bpm [2634b/mi] 13cal 57/81rpm 3.55/0mph 3) 0.86mi - 8:48(10:16/mi) 163/172bpm [1673b/mi] 95cal 81/114rpm 5.85/0mph 4) 0.08mi - 1:41(20:00/mi) 151/166bpm [3020b/mi] 16cal 59/85rpm 3/0mph 5) 0.79mi - 7:59(10:05/mi) 170/178bpm [1715b/mi] 91cal 80/83rpm 5.95/0mph 6) 0.08mi - 1:29(17:41/mi) 160/173bpm [2828b/mi] 15cal 59/81rpm 3.39/0mph 7) 0.57mi - 5:32(9:37/mi) 166/177bpm [1597b/mi] 62cal 82/112rpm 6.23/0mph Add a comment 3.3mi, 1:01:31 Walk - General 1) 1mi - 18:27(18:27/mi) 85/102bpm [1569b/mi] 105cal 53/56rpm 3.25/0mph 2) 1mi - 19:07(19:07/mi) 87/121bpm [1664b/mi] 103cal 53/57rpm 3.14/0mph 3) 1mi - 18:57(18:57/mi) 91/125bpm [1724b/mi] 99cal 54/56rpm 3.17/0mph 4) 0.28mi - 4:59(17:51/mi) 93/111bpm [1659b/mi] 26cal 54/57rpm 3.36/0mph Add a comment	0mi, 1:00:00 Cross - Strength Mobility 125 calf raise 75 lunges 75 bicep curls 75 upright row 100 squats 75 s t dips 100 glute bridges 30 shoulder press 45 kettle bell swings 300 sit ups 60s rev plank 2x60s planks Add a comment 3.5mi, 39:35 Run - Easy 1) 0.71mi - 8:00(11:14/mi) 139/149bpm [1561b/mi] 68cal 79/82rpm 5.34/0mph 2) 0.09mi - 1:32(17:44/mi) 136/148bpm [2412b/mi] 10cal 57/79rpm 3.38/0mph 3) 0.55mi - 7:00(12:43/mi) 160/173bpm [2036b/mi] 68cal 80/85rpm 4.72/0mph 4) 0.06mi - 1:02(18:42/mi) 160/167bpm [2991b/mi] 10cal 56/80rpm 3.21/0mph 5) 0.96mi - 9:58(10:20/mi) 172/178bpm [1776b/mi] 112cal 80/85rpm 5.81/0mph 6) 0.07mi - 1:19(18:03/mi) 168/178bpm [3033b/mi] 14cal 58/81rpm 3.32/0mph 7) 1mi - 9:53(9:53/mi) 180/190bpm [1780b/mi] 113cal 81/83rpm 6.07/0mph 8) 0.1mi - 52(8:42/mi) 188/190bpm [1634b/mi] 9cal 81/83rpm 6.9/0mph 23rd Jan 2025, 7:58pm Fenland Flier wrote: Home before dark, nice. 23rd Jan 2025, 9:17pm Ocelot Spleens wrote: Just. I was rain watching. Add a comment 1.3mi, 24:32 Walk - General 1) 1mi - 18:29(18:29/mi) 112/132bpm [2070b/mi] 105cal 54/59rpm 3.25/0mph 2) 0.33mi - 6:03(18:22/mi) 108/112bpm [1984b/mi] 32cal 54/56rpm 3.27/0mph Add a comment 3.1mi, 1:00:58 Walk - General 1) 1mi - 19:05(19:05/mi) 98/119bpm [1871b/mi] 103cal 53/57rpm 3.14/0mph 2) 1mi - 20:54(20:54/mi) 114/129bpm [2383b/mi] 105cal 53/106rpm 2.87/0mph 3) 1mi - 18:47(18:47/mi) 121/128bpm [2273b/mi] 98cal 54/57rpm 3.19/0mph 4) 0.1mi - 2:12(22:29/mi) 115/119bpm [2586b/mi] 12cal 54/59rpm 2.67/0mph Add a comment	0.4mi, 8:48 Walk - General 1) 0.44mi - 8:48(19:48/mi) 117/123bpm [2317b/mi] 51cal 51/81rpm 3.03/0mph Add a comment 0mi, 30:00 Cross - Strength Mobility 125 calf raise 100 squats 45 s t dips 300 sit ups 45 press ups 45 lunges 45 bicep curls 45 upright row 45 glute bridges Add a comment 2.6mi, 30:38 Run - Strides 8x30s or so 1) 0.74mi - 8:03(10:54/mi) 148/161bpm [1612b/mi] 72cal 80/84rpm 5.51/0mph 2) 0.07mi - 1:32(21:16/mi) 140/156bpm [2978b/mi] 11cal 59/84rpm 2.82/0mph 3) 0.45mi - 5:03(11:20/mi) 155/164bpm [1756b/mi] 46cal 79/85rpm 5.3/0mph 4) 0.07mi - 31(7:40/mi) 145/149bpm [1113b/mi] 4cal 78/87rpm 7.82/0mph 5) 0.02mi - 35(24:27/mi) 145/147bpm [3546b/mi] 5cal 60/83rpm 2.45/0mph 6) 0.05mi - 29(9:53/mi) 146/149bpm [1442b/mi] 4cal 76/84rpm 6.07/0mph 7) 0.02mi - 46(31:07/mi) 145/149bpm [4511b/mi] 6cal 59/83rpm 1.93/0mph 8) 0.08mi - 37(7:49/mi) 140/146bpm [1094b/mi] 5cal 80/86rpm 7.68/0mph 9) 0.03mi - 41(22:09/mi) 151/156bpm [3345b/mi] 6cal 57/85rpm 2.71/0mph 10) 0.07mi - 33(8:12/mi) 147/155bpm [1205b/mi] 4cal 78/86rpm 7.32/0mph 11) 0.03mi - 45(21:52/mi) 143/151bpm [3127b/mi] 5cal 58/85rpm 2.74/0mph 12) 0.06mi - 30(8:21/mi) 138/143bpm [1152b/mi] 4cal 79/87rpm 7.19/0mph 13) 0.03mi - 39(24:02/mi) 150/157bpm [3606b/mi] 5cal 64/84rpm 2.5/0mph 14) 0.07mi - 34(8:37/mi) 145/153bpm [1249b/mi] 4cal 80/86rpm 6.97/0mph 15) 0.04mi - 1:02(27:25/mi) 145/164bpm [3974b/mi] 8cal 59/85rpm 2.19/0mph 16) 0.06mi - 30(8:05/mi) 127/150bpm [1026b/mi] 2cal 81/93rpm 7.43/0mph 17) 0.05mi - 46(16:00/mi) 145/152bpm [2320b/mi] 6cal 64/84rpm 3.75/0mph 18) 0.63mi - 7:03(11:16/mi) 157/176bpm [1768b/mi] 67cal 80/84rpm 5.33/0mph 24th Jan 2025, 6:02pm Fenland Flier wrote: It's nice to get the legs turning over at times. Add a comment 3.4mi, 1:03:48 Walk - General 1) 1mi - 18:32(18:32/mi) 106/122bpm [1964b/mi] 98cal 54/57rpm 3.24/0mph 2) 1mi - 18:48(18:48/mi) 110/120bpm [2068b/mi] 97cal 54/59rpm 3.19/0mph 3) 1mi - 20:00(20:00/mi) 107/116bpm [2141b/mi] 103cal 53/56rpm 3/0mph 4) 0.38mi - 6:27(17:11/mi) 108/115bpm [1856b/mi] 39cal 54/57rpm 3.49/0mph Add a comment 2.5mi, 48:55 Walk - General 1) 1mi - 19:47(19:47/mi) 96/114bpm [1899b/mi] 99cal 53/71rpm 3.03/0mph 2) 1mi - 19:50(19:50/mi) 99/107bpm [1963b/mi] 111cal 53/59rpm 3.03/0mph 3) 0.48mi - 9:19(19:34/mi) 100/107bpm [1957b/mi] 50cal 53/59rpm 3.06/0mph Add a comment 2.7mi, 51:23 Walk - General 1) 1mi - 19:00(19:00/mi) 89/100bpm [1691b/mi] 102cal 53/82rpm 3.16/0mph 2) 1mi - 18:48(18:48/mi) 92/115bpm [1730b/mi] 104cal 54/113rpm 3.19/0mph 3) 0.73mi - 13:35(18:36/mi) 96/115bpm [1785b/mi] 74cal 54/56rpm 3.23/0mph Add a comment	2.1mi, 38:52 Walk - General 1) 1mi - 19:10(19:10/mi) 102/118bpm [1956b/mi] 108cal 54/63rpm 3.13/0mph 2) 1mi - 18:45(18:45/mi) 108/117bpm [2026b/mi] 99cal 54/58rpm 3.2/0mph 3) 0.05mi - 56(19:58/mi) 111/113bpm [2216b/mi] 4cal 54/54rpm 3/0mph Add a comment

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Ocelot Spleens

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