Kingsholm

Last on at 6pm, 9th Dec 2024

M55 West Sussex

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About Me
Used to go running all the time r I've taken up squash which I really enjoy (wish I had started playing it when I was younger) But I've missed running so have taken it up again,I get such a buzz out of it . After running I feel sooo strong n fit week after week I run further n further. Hoping to run the New York marathon one day maybe when Im 50yo. Show More...

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Recent Blogs
Hill barn half marathon	Dec 2018
Conquercise	Apr 2017
Training for the mouth to mouth marathon	Oct 2016

My parkrun
Bognor Regis parkrun

Recent Training
8th Dec	Steady-State	8.4mi	1:26:51
7th Dec	Commuting	4.8mi	32:29
6th Dec	General	3.5mi	2:59:48
6th Dec	Commuting	3.8mi	23:41
6th Dec	Commuting	6.1mi	35:53

Planned Races
Portsmouth Coastal Waterside Marathon	22nd Dec
South Downs and Arundel Marathon	26th Jan
Gloucester half marathon	30th Mar
Chichester Sportive	5th Apr

12 Month Benchmarks	Run	Bike
Mile	7:50	3:06
5k	27:01	10:05
5mi	47:09	18:08
10k	1:00:18	22:22
10mi	1:39:25	39:29
Half	2:12:50	54:34

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Best Times
Best WAVA

Dist	Races	1996	1997	1998	1999	2001	2003	2004	2005	2006	2007	2013	2014	2015	2016	2018	2019	2021	2023	2024	PB	WB
1mi	4																		8:05 55.27	9:57 45.27	8:05 8:05/mi	55.27
5km	2														24:10 59.50					27:02 56.75	24:10 7:47/mi	59.50
8km	2				42:44 49.05					43:55 49.02											42:44 8:36/mi	49.05
5mi	3			43:01 48.97					55:49 38.53					47:27 48.53							43:01 8:36/mi	48.97
10km	13	43:44 60.37		58:29 45.14	54:34 48.40	53:08 49.85		1:02:46 42.62	55:10 48.72	57:33 46.70	54:07 49.95										43:44 7:02/mi	60.37
14km	1													2:30:28 27.48							2:30:28 17:18/mi	27.48
15km	2	1:06:37 60.95		1:26:03 47.18																	1:06:37 7:09/mi	60.95
10mi	4				1:18:37 55.65			1:33:10 47.45				1:32:00 51.17		1:27:59 54.41							1:18:37 7:52/mi	55.65
13mi	4				2:16:57 42.01					2:24:18 40.60			2:14:45 46.24			2:26:00 44.16					2:14:45 10:22/mi	46.24
13.1mi	3		1:47:11 54.09											2:00:26 52.58			2:27:00 44.20				1:47:11 8:11/mi	54.09
22km	1																	2:24:17 48.40			2:24:17 10:33/mi	48.40
26.2mi	2						4:58:58 40.88														4:58:58 11:25/mi	40.88
26.6mi	1														5:33:20 40.93						5:33:20 12:32/mi	40.93
27mi	1																		5:11:05 47.52		5:11:05 11:31/mi	47.52
50km	1																		5:44:16 50.89		5:44:16 11:05/mi	50.89

Date	Planned Races			Distance
5 Apr	Chichester Sportive			103.5km
30 Mar	Gloucester half marathon			13.2mi
26 Jan	South Downs and Arundel Marathon			26.2mi
22 Dec	Portsmouth Coastal Waterside Marathon Confirmed			26.2mi
2024		Result	WAVA	Distance
19 Oct	The Doctor K Cup SB	27:02	56.75	5km
1 Jul	July Virtual Mile SB	9:57	45.27	1mi
2023		Result	WAVA	Distance
17 Dec	Portsmouth Coastal 50K PB	5:44:16	50.89	50km
25 Jun	The South Downs Classic Sportive	3:31:44		87km
1 May	May Virtual Mile	8:14	54.26	1mi
30 Apr	Three Forts Marathon PB	5:11:05	47.52	27mi
1 Apr	April Virtual Mile PB	8:05	55.27	1mi
1 Feb	February Virtual Mile	8:30	52.14	1mi
2022		Result	WAVA	Distance
4 Dec	Running Grand Prix - Goodwood Motor Circuit (Marathon)			26.2mi
22 Oct	Beachy Head Marathon	5:21:09	43.96	26.2mi
2021		Result	WAVA	Distance
6 Nov	Maverick South Downs Half PB	2:24:17	48.40	22km
2019		Result	WAVA	Distance
3 Mar	Steyning Stinger Half Marathon SB	2:27:00	44.20	13.1mi
2018		Result	WAVA	Distance
15 Sep	Rewell Wood Running Festival SB	2:26:00	44.16	13mi
2016		Result	WAVA	Distance
28 May	Bognor Regis parkrun PB	24:10	59.50	5km
14 May	Arun River Marathon PB	5:33:20	40.93	26.6mi
2015		Result	WAVA	Distance
18 Oct	Bright10 - Brighton & Hove SB	1:27:59	54.41	10mi
20 Sep	Reigate Half Marathon SB	2:00:26	52.58	13.1mi
19 Apr	Warrior run 14km PB	2:30:28	27.48	14km
1 Jan	Hangover 5 - WSFRL SB	47:27	48.53	5mi
2014		Result	WAVA	Distance
22 Jun	Wiggle South Downs Epic MTB (short distance)	2:31:33		19mi
3 May	Three forts half marathon PB	2:14:45	46.24	13mi
2013		Result	WAVA	Distance
27 Oct	Great South Run SB	1:32:00	51.17	10mi
2007		Result	WAVA	Distance
20 May	Bognor 10k Prom road race	55:00	49.46	10km
4 Feb	Chichester 10k Road Race SB	54:07	49.95	10km
2006		Result	WAVA	Distance
29 Oct	Barns Green Half Marathon SB	2:24:18	40.60	13mi
15 Oct	Lancing Eagles Steepdown 8k challenge SB	43:55	49.02	8km
5 Feb	Chichester Priory 10km SB	57:33	46.70	10km
2005		Result	WAVA	Distance
31 Jul	The Jack & Jill challenge SB	55:49	38.53	5mi
8 Jun	Worthing 10km	55:18	48.60	10km
8 May	Horsham Joggers 10K SB	55:10	48.72	10km
2004		Result	WAVA	Distance
3 Oct	Cover's ten mile cross country race SB	1:33:10	47.45	10mi
29 Aug	Arundel Castle 10km SB	1:02:46	42.62	10km
2003		Result	WAVA	Distance
13 Apr	London Marathon PB	4:58:58	40.88	26.2mi
2001		Result	WAVA	Distance
20 May	Bognor Prom 10k Road Race SB	53:08	49.85	10km
2000		Result	WAVA	Distance
3 Sep	Brighton BUPA Triathlon	55:23		200m/10km/2.5km
1999		Result	WAVA	Distance
17 Oct	Cover's Challenge Trophy PB	1:18:37	55.65	10mi
10 Oct	Lancing Eagles Steepdown Challenge PB	42:44	49.05	8km
22 Aug	Midhurst 10k SB	54:34	48.40	10km
28 Feb	Brighton & hove half marathon SB	2:16:57	42.01	13mi
1998		Result	WAVA	Distance
13 Dec	Duck Pond Waddle 15km SB	1:26:03	47.18	15km
6 Sep	Fittleworth Flyers 5 Mile race PB	43:01	48.97	5mi
7 Jun	Glorious Goodwood 10k	1:14:08	35.61	10km
19 Apr	Arundel Park 10k SB	58:29	45.14	10km
1997		Result	WAVA	Distance
23 Mar	Hastings Half marathon 1997 PB	1:47:11	54.09	13.1mi
1996		Result	WAVA	Distance
14 Jul	Eurobell 10k	45:31	58.00	10km
30 Jun	Mid-Summer Shuffle 10km PB	43:44	60.37	10km
4 Apr	15km Chichester Canal fun run PB	1:06:37	60.95	15km
24 Mar	Tortington 10k	44:22	59.50	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
2024	18	22	30	18	34	34	37	41	32	22	10	6	304
2024	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2024	68	10	27	56	64	41	64	40	82	61	74	14	601
2024	254	181	107	174	254	212	214	276	217	233	213	48	2382
2023	31	14	53	34	50	39	18	31	30	46	39	58	442
2023	0	0	0	0	0.5	0	0.2	0	0	0	0	0	0.6
2023	68	104	65	118	72	52	57	63	68	74	33	82	855
2023	188	169	139	154	188	302	155	263	223	251	136	143	2312
2022	18	11	16	30	16	28	32	48	31	31	15	51	327
2022	0	0	0	0	1.5	0	0.8	0	0.6	0	0	0	2.9
2022	67	79	51	69	50	77	66	94	96	134	108	111	1000
2022	200	229	136	237	207	277	243	222	141	203	191	169	2456
2021	6	11	20	21	19	5	9	15	20	42	11	22	199
2021	0	0	0	0	0	0	1.1	0	0	0.5	0	0	1.5
2021	37	6	5	28	37	56	7	21	31	57	50	58	395
2021	189	171	240	158	129	169	150	231	245	135	278	155	2250
2020	5	2	10	8	33	8	36	16	14	7	32	20	189
2020	49	0	11	6	8	4	0	6	0	5	47	25	161
2020	187	163	114	175	139	170	147	264	247	163	108	143	2021
2019	9	5	6	21	26	11	23	12	11	2	17	9	150
2019	91	54	18	26	0	7	0	46	23	0	0	6	272
2019	166	141	321	213	177	175	287	224	143	178	181	124	2331
2018	0	0	5	0	16	26	13	5	15	6	16	10	113
2018	0	7	8	0	7	0	21	52	43	15	13	9	176
2018	183	164	140	184	205	224	122	147	166	196	110	134	1975
2017	0	2	4	21	13	4	10	0	10	2	13	1	81
2017	43	15	0	23	5	12	0	0	0	0	0	0	98
2017	166	170	235	154	172	172	207	243	141	260	300	113	2332
2016	0	0	15	0	0	0	0	4	0	0	0	5	24
2016	81	85	62	116	76	25	33	17	42	28	35	43	643
2016	0	20	100	134	103	159	164	174	174	140	136	183	1487
2015	0	0	20	7	0	0	12	0	2	0	0	0	41
2015	41	28	26	22	61	43	11	72	37	36	39	45	462
2015	171	55	82	76	147	172	138	109	132	151	129	89	1448
2014	0	0	2	0	0	0	0	0	0	0	0	0	2
2014	15	16	30	31	37	27	16	17	41	45	19	16	311
2014	20	84	97	149	115	143	147	154	112	85	121	131	1357
2013	0	0	0	7	4	2	2	0	0	0	0	0	16
2013	16	27	41	19	35	21	29	36	46	31	5	0	308
2013	0	0	0	0	0	16	69	98	131	135	0	0	449
2012	0	0	0	0	0	0	0	2	3	0	0	0	5
2012	0	0	0	0	0	0	7	11	15	10	11	20	74

Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19
3.9mi, 25:15 Bike - Commuting 1) 3.88mi - 25:15(6:31/mi) 105/120bpm [684b/mi] 172cal 9.21/13.36mph Add a comment 5.6mi, 56:30 Run - Steady-State 1) 1mi - 11:18(11:18/mi) 123/132bpm [1391b/mi] 110cal 5.31/5.93mph 2) 1mi - 10:21(10:21/mi) 130/137bpm [1345b/mi] 114cal 5.8/6.3mph 3) 1mi - 9:24(9:24/mi) 138/145bpm [1298b/mi] 109cal 6.38/6.95mph 4) 1mi - 8:58(8:58/mi) 143/146bpm [1283b/mi] 107cal 6.69/7.16mph 5) 1mi - 10:09(10:09/mi) 135/142bpm [1369b/mi] 110cal 5.91/6.41mph 6) 0.58mi - 6:19(10:51/mi) 133/136bpm [1443b/mi] 65cal 5.53/6.28mph Add a comment 4.8mi, 24:57 Bike - General 1) 4.79mi - 24:57(5:12/mi) 103/118bpm [536b/mi] 164cal 11.52/16.11mph Add a comment	3.8mi, 22:08 Bike - Commuting 1) 3.83mi - 22:08(5:46/mi) 124/139bpm [716b/mi] 217cal 10.39/14.55mph Add a comment 4.7mi, 49:28 Run - Steady-State 1) 1mi - 11:14(11:14/mi) 122/133bpm [1370b/mi] 111cal 5.34/5.99mph 2) 1mi - 10:51(10:51/mi) 129/136bpm [1400b/mi] 120cal 5.53/6.43mph 3) 1mi - 10:08(10:08/mi) 133/139bpm [1348b/mi] 111cal 5.92/6.68mph 4) 1mi - 10:16(10:16/mi) 134/139bpm [1375b/mi] 115cal 5.85/6.53mph 5) 0.73mi - 6:59(9:37/mi) 139/142bpm [1337b/mi] 80cal 6.24/6.91mph Add a comment 5.9mi, 33:12 Bike - Commuting 1) 5mi - 27:45(5:33/mi) 101/119bpm [561b/mi] 174cal 10.81/14.44mph 2) 0.94mi - 5:27(5:47/mi) 105/111bpm [607b/mi] 32cal 10.38/12.38mph Add a comment	3.8mi, 24:15 Bike - Commuting 1) 3.84mi - 24:15(6:19/mi) 105/115bpm [664b/mi] 165cal 9.49/12.77mph Add a comment 5.9mi, 29:57 Bike - Commuting 1) 5mi - 24:52(4:58/mi) 114/130bpm [567b/mi] 212cal 12.07/15.05mph 2) 0.93mi - 5:05(5:30/mi) 112/120bpm [615b/mi] 34cal 10.93/12.77mph Add a comment	4.5mi, 23:30 Bike - Commuting 1) 4.49mi - 23:30(5:14/mi) 108/123bpm [565b/mi] 176cal 11.47/14.4mph Add a comment	8.7mi, 1:33:33 Run - Steady-State 1) 1mi - 11:34(11:34/mi) 123/133bpm [1422b/mi] 114cal 5.19/5.61mph 2) 1mi - 10:52(10:52/mi) 132/136bpm [1434b/mi] 117cal 5.52/5.95mph 3) 1mi - 10:28(10:28/mi) 135/138bpm [1413b/mi] 115cal 5.73/6.1mph 4) 1mi - 10:41(10:41/mi) 135/141bpm [1443b/mi] 117cal 5.61/5.97mph 5) 1mi - 9:49(9:49/mi) 138/143bpm [1355b/mi] 113cal 6.11/6.8mph 6) 1mi - 10:00(10:00/mi) 140/148bpm [1399b/mi] 115cal 6/6.47mph 7) 1mi - 13:38(13:38/mi) 130/148bpm [1773b/mi] 117cal 4.4/7.78mph 8) 1mi - 9:25(9:25/mi) 145/152bpm [1366b/mi] 112cal 6.37/7.51mph 9) 0.69mi - 7:06(10:20/mi) 144/147bpm [1488b/mi] 81cal 5.81/6.68mph Add a comment	3.8mi, 24:17 Bike - Commuting 1) 3.84mi - 24:17(6:19/mi) 109/126bpm [689b/mi] 185cal 9.5/12.88mph Add a comment 5.1mi, 1:57:46 Walk - General 1) 1mi - 20:17(20:17/mi) 63/78bpm [1277b/mi] 92cal 51/54rpm 2.96/3.23mph 2) 1mi - 21:42(21:42/mi) 75/87bpm [1628b/mi] 96cal 47/56rpm 2.76/3.28mph 3) 1mi - 22:55(22:55/mi) 80/89bpm [1834b/mi] 99cal 45/53rpm 2.62/3.13mph 4) 1mi - 21:42(21:42/mi) 84/97bpm [1823b/mi] 97cal 47/73rpm 2.76/3.11mph 5) 1mi - 29:04(29:04/mi) 74/92bpm [2151b/mi] 109cal 35/53rpm 2.06/3.05mph 6) 0.1mi - 2:05(20:43/mi) 86/95bpm [1782b/mi] 9cal 48/52rpm 2.9/3.11mph Add a comment	3.9mi, 22:46 Bike - Commuting 1) 3.9mi - 22:46(5:50/mi) 115/138bpm [672b/mi] 194cal 10.27/15.72mph Add a comment 5.9mi, 32:12 Bike - Commuting 1) 5mi - 27:01(5:24/mi) 108/125bpm [584b/mi] 206cal 11.11/16.24mph 2) 0.93mi - 5:11(5:33/mi) 113/125bpm [627b/mi] 37cal 10.82/12.38mph Add a comment
Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26
3.8mi, 25:15 Bike - Commuting 1) 3.82mi - 25:15(6:37/mi) 107/121bpm [708b/mi] 182cal 9.07/12.9mph Add a comment 7.6mi, 1:19:42 Run - Steady-State 1) 1mi - 10:50(10:50/mi) 122/139bpm [1321b/mi] 112cal 5.54/6.2mph 2) 1mi - 10:04(10:04/mi) 132/139bpm [1330b/mi] 112cal 5.96/6.49mph 3) 1mi - 10:08(10:08/mi) 129/137bpm [1307b/mi] 109cal 5.92/6.39mph 4) 1mi - 12:45(12:45/mi) 126/140bpm [1606b/mi] 117cal 4.71/6.49mph 5) 1mi - 9:34(9:34/mi) 139/143bpm [1329b/mi] 111cal 6.27/6.82mph 6) 1mi - 9:04(9:04/mi) 143/154bpm [1297b/mi] 107cal 6.61/7.08mph 7) 1mi - 10:09(10:09/mi) 139/143bpm [1411b/mi] 114cal 5.91/6.45mph 8) 0.59mi - 7:08(12:04/mi) 137/144bpm [1653b/mi] 75cal 4.97/6.51mph Add a comment 6.1mi, 36:33 Bike - Commuting 1) 5mi - 30:11(6:02/mi) 109/123bpm [658b/mi] 230cal 9.94/15.57mph 2) 1.08mi - 6:22(5:52/mi) 112/119bpm [658b/mi] 42cal 10.21/11.56mph Add a comment	4.4mi, 1:07:21 Bike - Commuting 1) 4.37mi - 1:07:21(15:25/mi) 85/123bpm [1311b/mi] 265cal 3.89/12.27mph Add a comment 4.9mi, 30:35 Bike - Commuting 1) 4.85mi - 30:35(6:18/mi) 105/118bpm [662b/mi] 210cal 9.52/14.61mph Add a comment	3.9mi, 26:54 Bike - General 1) 3.89mi - 26:54(6:54/mi) 101/116bpm [698b/mi] 170cal 8.69/23.29mph Add a comment 6.5mi, 1:11:42 Run - Steady-State 1) 1mi - 11:27(11:27/mi) 120/130bpm [1374b/mi] 112cal 5.24/5.57mph 2) 1mi - 11:14(11:14/mi) 125/130bpm [1403b/mi] 116cal 5.34/5.78mph 3) 1mi - 11:07(11:07/mi) 126/132bpm [1401b/mi] 113cal 5.4/6.76mph 4) 1mi - 10:18(10:18/mi) 131/135bpm [1350b/mi] 112cal 5.82/6.18mph 5) 1mi - 10:58(10:58/mi) 132/137bpm [1447b/mi] 115cal 5.47/6.03mph 6) 1mi - 10:09(10:09/mi) 134/140bpm [1360b/mi] 110cal 5.91/6.32mph 7) 0.54mi - 6:29(11:56/mi) 133/144bpm [1587b/mi] 64cal 5.03/6.8mph Add a comment 4.9mi, 30:00 Bike - Commuting 1) 4.86mi - 30:00(6:11/mi) 107/121bpm [661b/mi] 216cal 9.71/14.49mph Add a comment	4.8mi, 29:43 Bike - Commuting 1) 4.82mi - 29:43(6:10/mi) 103/118bpm [635b/mi] 196cal 9.73/14.59mph Add a comment	5.7mi, 59:48 Run - Steady-State 1) 1mi - 11:36(11:36/mi) 121/133bpm [1404b/mi] 112cal 5.17/5.51mph 2) 1mi - 10:37(10:37/mi) 134/139bpm [1423b/mi] 117cal 5.65/6.05mph 3) 1mi - 12:06(12:06/mi) 130/139bpm [1573b/mi] 121cal 4.96/6.24mph 4) 1mi - 10:02(10:02/mi) 134/142bpm [1344b/mi] 111cal 5.98/6.7mph 5) 1mi - 9:24(9:24/mi) 142/145bpm [1335b/mi] 110cal 6.38/6.7mph 6) 0.7mi - 6:03(8:38/mi) 153/158bpm [1322b/mi] 77cal 6.95/7.97mph Add a comment	3.9mi, 25:32 Bike - Commuting 1) 3.89mi - 25:32(6:34/mi) 102/115bpm [669b/mi] 164cal 9.15/12.44mph Add a comment 2.9mi, 1:23:46 Walk - General 1) 1mi - 24:05(24:05/mi) 55/65bpm [1325b/mi] 97cal 45/73rpm 2.49/3.21mph 2) 1mi - 21:00(21:00/mi) 55/74bpm [1155b/mi] 97cal 47/71rpm 2.86/3.4mph 3) 0.86mi - 38:41(44:47/mi) 74/91bpm [3314b/mi] 134cal 23/78rpm 1.34/4.66mph Add a comment	3.7mi, 23:58 Bike - Commuting 1) 3.69mi - 23:58(6:30/mi) 107/120bpm [695b/mi] 173cal 9.23/12.82mph Add a comment 5.9mi, 32:33 Bike - Commuting 1) 5mi - 27:26(5:29/mi) 109/121bpm [598b/mi] 206cal 10.93/15.59mph 2) 0.94mi - 5:07(5:26/mi) 118/129bpm [641b/mi] 43cal 11.04/13.05mph Add a comment
Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3
3.8mi, 24:04 Bike - Commuting 1) 3.82mi - 24:04(6:18/mi) 107/122bpm [674b/mi] 178cal 9.52/12.75mph Add a comment 6mi, 33:10 Bike - Commuting 1) 5mi - 28:25(5:41/mi) 110/129bpm [625b/mi] 219cal 10.56/16.55mph 2) 0.96mi - 4:45(4:58/mi) 124/141bpm [615b/mi] 44cal 12.09/19.18mph Add a comment	3.8mi, 26:36 Bike - Commuting 1) 3.82mi - 26:36(6:58/mi) 109/123bpm [759b/mi] 198cal 8.62/11.69mph Add a comment 4.6mi, 47:18 Run - Steady-State 1) 1mi - 11:43(11:43/mi) 117/130bpm [1370b/mi] 109cal 5.12/6.01mph 2) 1mi - 10:32(10:32/mi) 126/133bpm [1328b/mi] 112cal 5.69/6.28mph 3) 1mi - 9:43(9:43/mi) 133/139bpm [1292b/mi] 110cal 6.17/6.49mph 4) 1mi - 9:51(9:51/mi) 135/141bpm [1329b/mi] 109cal 6.09/6.91mph 5) 0.55mi - 5:29(10:01/mi) 136/140bpm [1363b/mi] 62cal 5.99/6.55mph Add a comment 6mi, 33:14 Bike - Commuting 1) 5mi - 27:38(5:32/mi) 117/132bpm [647b/mi] 245cal 10.86/15.01mph 2) 0.95mi - 5:36(5:54/mi) 111/117bpm [654b/mi] 34cal 10.18/12.36mph Add a comment	3.8mi, 25:15 Bike - Commuting 1) 3.83mi - 25:15(6:35/mi) 106/133bpm [698b/mi] 181cal 9.11/17.3mph Add a comment 4.9mi, 53:24 Run - Steady-State 1) 1mi - 11:28(11:28/mi) 124/134bpm [1421b/mi] 114cal 5.23/5.99mph 2) 1mi - 11:41(11:41/mi) 129/138bpm [1507b/mi] 122cal 5.14/6.35mph 3) 1mi - 10:06(10:06/mi) 137/142bpm [1384b/mi] 118cal 5.94/6.49mph 4) 1mi - 9:39(9:39/mi) 138/143bpm [1331b/mi] 112cal 6.22/6.89mph 5) 0.92mi - 10:31(11:26/mi) 137/146bpm [1567b/mi] 109cal 5.25/7.18mph Add a comment 5.9mi, 31:17 Bike - Commuting 1) 5mi - 26:05(5:13/mi) 109/122bpm [569b/mi] 200cal 11.5/19.62mph 2) 0.92mi - 5:12(5:40/mi) 114/117bpm [646b/mi] 38cal 10.59/13.4mph Add a comment	4.8mi, 26:44 Bike - Commuting 1) 4.78mi - 26:44(5:36/mi) 105/116bpm [587b/mi] 187cal 10.73/13.94mph Add a comment	-	3.9mi, 27:07 Bike - Commuting 1) 3.88mi - 27:07(6:59/mi) 98/113bpm [685b/mi] 160cal 8.59/12.82mph Add a comment 2.8mi, 1:41:45 Walk - General 1) 1mi - 23:07(23:07/mi) 65/90bpm [1503b/mi] 103cal 47/55rpm 2.59/3.42mph 2) 1mi - 19:43(19:43/mi) 82/93bpm [1617b/mi] 91cal 50/57rpm 3.04/3.47mph 3) 0.8mi - 58:54(1:13:19/mi) 74/90bpm [5426b/mi] 179cal 14/78rpm 0.82/4.61mph Add a comment	3.9mi, 25:12 Bike - Commuting 1) 3.87mi - 25:12(6:31/mi) 107/119bpm [697b/mi] 183cal 9.21/12.42mph Add a comment 5.6mi, 57:53 Run - Steady-State 1) 1mi - 10:44(10:44/mi) 126/139bpm [1352b/mi] 114cal 5.59/6.47mph 2) 1mi - 10:01(10:01/mi) 132/141bpm [1321b/mi] 112cal 5.99/6.57mph 3) 1mi - 10:29(10:29/mi) 134/140bpm [1404b/mi] 117cal 5.73/6.39mph 4) 1mi - 10:02(10:02/mi) 137/141bpm [1375b/mi] 117cal 5.98/6.35mph 5) 1mi - 10:09(10:09/mi) 137/141bpm [1392b/mi] 117cal 5.91/6.37mph 6) 0.55mi - 6:29(11:49/mi) 130/139bpm [1536b/mi] 65cal 5.08/6.53mph Add a comment 5.8mi, 31:47 Bike - Commuting 1) 5mi - 27:07(5:25/mi) 118/151bpm [640b/mi] 246cal 11.06/14.26mph 2) 0.83mi - 4:40(5:37/mi) 134/147bpm [752b/mi] 51cal 10.69/12.44mph Add a comment
Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10
3.9mi, 24:52 Bike - Commuting 1) 3.89mi - 24:52(6:23/mi) 104/122bpm [664b/mi] 170cal 9.39/13.27mph Add a comment 6.2mi, 32:47 Bike - Commuting 1) 5mi - 25:50(5:10/mi) 115/128bpm [594b/mi] 225cal 11.61/15.2mph 2) 1.24mi - 6:57(5:35/mi) 113/123bpm [632b/mi] 47cal 10.74/13.73mph Add a comment	3.9mi, 22:40 Bike - Commuting 1) 3.86mi - 22:40(5:52/mi) 104/117bpm [611b/mi] 157cal 10.21/14.84mph Add a comment 5.9mi, 33:01 Bike - Commuting 1) 5mi - 27:35(5:31/mi) 113/134bpm [623b/mi] 233cal 10.88/15.2mph 2) 0.94mi - 5:26(5:47/mi) 121/128bpm [700b/mi] 47cal 10.38/13.55mph Add a comment	3.5mi, 2:59:48 Walk - General 1) 1mi - 1:05:23(1:05:23/mi) 74/95bpm [4838b/mi] 201cal 5/79rpm 0.92/12.69mph 2) 1mi - 26:25(26:25/mi) 72/91bpm [1902b/mi] 74cal 4/74rpm 2.27/4.24mph 3) 1mi - 1:17:05(1:17:05/mi) 75/93bpm [5781b/mi] 227cal 4/90rpm 0.78/4.78mph 4) 0.49mi - 10:56(22:17/mi) 76/89bpm [1694b/mi] 32cal 5/74rpm 2.69/3.78mph Add a comment 3.8mi, 23:41 Bike - Commuting 1) 3.83mi - 23:41(6:11/mi) 104/118bpm [643b/mi] 161cal 9.7/13.82mph Add a comment 6.1mi, 35:53 Bike - Commuting 1) 5mi - 28:47(5:45/mi) 110/121bpm [633b/mi] 223cal 10.42/16.16mph 2) 1.05mi - 7:06(6:47/mi) 113/120bpm [766b/mi] 50cal 8.86/11.63mph Add a comment	4.8mi, 32:29 Bike - Commuting 1) 4.81mi - 32:29(6:45/mi) 106/119bpm [716b/mi] 224cal 8.89/20.18mph Add a comment	8.4mi, 1:26:51 Run - Steady-State 1) 1mi - 11:00(11:00/mi) 125/138bpm [1375b/mi] 113cal 5.46/5.87mph 2) 1mi - 10:14(10:14/mi) 134/139bpm [1372b/mi] 115cal 5.86/6.39mph 3) 1mi - 11:59(11:59/mi) 131/139bpm [1569b/mi] 124cal 5.01/6.16mph 4) 1mi - 10:07(10:07/mi) 134/142bpm [1355b/mi] 114cal 5.93/6.47mph 5) 1mi - 10:53(10:53/mi) 133/140bpm [1448b/mi] 116cal 5.51/6.45mph 6) 1mi - 9:36(9:36/mi) 139/143bpm [1335b/mi] 110cal 6.25/6.87mph 7) 1mi - 9:13(9:13/mi) 142/145bpm [1308b/mi] 107cal 6.51/6.91mph 8) 1mi - 9:51(9:51/mi) 141/144bpm [1388b/mi] 114cal 6.09/6.55mph 9) 0.4mi - 3:58(10:01/mi) 141/145bpm [1414b/mi] 45cal 5.99/6.55mph Add a comment	-	-

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