NDWDave

M40 Surrey

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Races
41
Miles
20353
Miles
12
Miles
2236
Miles
1444
WAVA
67.15%
5k
19:29
10k
40:29
Half
1:28:56
Mara
3:44:00
100k
11:57:18
100M
19:40:44

About Me
Above average ultra runner and retired ironman 76thmile.blogspot.co.uk Centurion 2016 Grandslammer (4 x 100 mile races) KACR145 2018 37:43 TP100 19:40 Show More...

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Recent Blogs
TBOGUA@H	6th Apr
This is Sparta!	Mar 2024
AI is a threat to humanity	Feb 2024
9 years ago…	Feb 2024
100 tips for the Thames Path 100	Feb 2024

My parkrun
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Recent Training
27th Apr	General	7.4mi	1:27:40
27th Apr	General	1.3mi	12:55
26th Apr	General	6.3mi	1:09:12
25th Apr	General	2.1mi	40:33
25th Apr	General	3mi	29:13

12 Month Benchmarks	Run	Bike
Mile	5:56	2:16
5k	22:16	10:32
5mi	38:42	18:21
10k	48:17	23:14
10mi	1:23:25	39:17
Half	1:50:17	51:44
20mi	3:08:46	1:30:44
Mara	4:13:18	0
50k	5:07:46	0
40mi	6:48:21	0
75k	8:08:16	0
50mi	8:49:52	0
100k	11:27:36	0
75mi	14:39:10	0
150k	19:25:52	0
200k	28:07:54	0

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 1200 Run 2000 Walk 365

Recent Threads
FetchPoint: The Game
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Rundle
What do you know today, that you did not yesterday?
Cats in Boxes
Who Squares Wins!

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
0.4km	1											1:21 57.82	1:21 5:26/mi	57.82
5km	6					19:29 67.02	36:00 36.51	28:45 46.05	32:59 40.43			22:16 61.68	19:29 6:16/mi	67.02
3.5mi	2			22:18 65.91			22:17 67.15						22:17 6:22/mi	67.15
10km	1				40:29 65.59								40:29 6:31/mi	65.59
20km	1			3:18:00 27.85									3:18:00 15:56/mi	27.85
13.1mi	2	1:35:30 60.71						1:28:56 66.05					1:28:56 6:47/mi	66.05
26.2mi	4			4:09:01 48.96		4:23:50 46.49	3:44:00 54.75					4:37:00 45.98	3:44:00 8:33/mi	54.75
50mi	1		9:58:00 44.82										9:58:00 11:58/mi	44.82
100km	1										11:57:18 51.19		11:57:18 11:33/mi	51.19
100mi	16			22:40:36 48.96	23:12:09 47.97	22:27:02 49.58	21:41:51 51.69	23:06:21 48.54	19:40:44 57.62	20:39:10 54.90	28:26:43 40.44	21:40:12 53.08	19:40:44 11:48/mi	57.62
105mi	1									34:47:13 35.02			34:47:13 19:53/mi	35.02
108mi	1										45:03:00 28.27		45:03:00 25:02/mi	28.27
145mi	2						37:43:00 39.40					37:30:00 40.64	37:30:00 15:31/mi	40.64
153mi	1											34:53:14 44.04	34:53:14 13:41/mi	44.04
253mi	1									83:40:00 18.08			83:40:00 19:51/mi	18.08

2023		Result	WAVA	Distance
7 Oct	The Doctor K Cup SB	22:16	61.68	5km
2 Oct	Spartan mile PB	1:21.90	57.19	0.4km
30 Sep	Spartathlon PB	34:53:14	44.04	153mi
27 Aug	Woldingham Half and Full Marathon SB	4:37:00	45.98	26.2mi
27 May	Grand Union Canal Race PB	37:30:00	40.64	145mi
6 May	Thames Path 100 SB	21:40:12	53.08	100mi
2022		Result	WAVA	Distance
26 Nov	Copthorne 100	31:18:00	36.75	100mi
26 Aug	UTMB PB	45:03:00	28.27	108mi
25 Jun	Western States 100 SB	28:26:43	40.44	100mi
4 Mar	Track wars 12 hours PB	11:57:18	51.19	100km
2021		Result	WAVA	Distance
14 Oct	Lon Las Ultra PB	83:40:00	18.08	253mi
23 Jul	Lakeland 100 PB	34:47:13	35.02	105mi
8 May	Thames Path 100 SB	20:39:10	54.90	100mi
2020		Result	WAVA	Distance
5 Sep	Thames Path 100 PB	19:40:44	57.62	100mi
8 Aug	North Downs Way 100	25:15:04	44.91	100mi
15 Mar	Mad March hare 5km SB	32:59	40.43	5km
2019		Result	WAVA	Distance
4 May	Thames Path 100 SB	23:06:21	48.54	100mi
31 Mar	Croydon Half Marathon PB	1:28:56	66.05	13.1mi
10 Mar	Mad March Hare 5km/10km Woldingham SB	28:45	46.05	5km
2018		Result	WAVA	Distance
13 Oct	Centurion Autumn 100	22:57:21	48.86	100mi
27 Jul	Kennet & Avon Canal Race SB	37:43:00	39.40	145mi
5 Jul	JP Morgan Corporate Challenge PB	22:17	67.15	3.5mi
9 Jun	Centurion South Downs Way 100 SB	21:41:51	51.69	100mi
14 Apr	Riddlesdown parkrun	39:52	32.97	5km
25 Mar	Mad March hare 5km SB	36:00	36.51	5km
17 Feb	Phoenix Jaw Dropper (6 Hour Race 3.28M laps) PB	3:44:00	54.75	26.2mi
2017		Result	WAVA	Distance
27 Aug	Woldingham Marathon SB	4:23:50	46.49	26.2mi
29 Apr	Thames Path 100 SB	22:27:02	49.58	100mi
12 Mar	Mad March hare 5km PB	19:29	67.02	5km
2016		Result	WAVA	Distance
15 Oct	Centurion Autumn 100	23:25:50	47.50	100mi
6 Aug	North Downs Way 100	25:31:39	43.60	100mi
11 Jun	Centurion South Downs Way 100 SB	23:12:09	47.97	100mi
30 Apr	Thames Path 100	23:36:38	47.02	100mi
20 Mar	Woldingham 10k PB	40:29	65.59	10km
2015		Result	WAVA	Distance
29 Nov	Gatliff 20k PB	3:18:00	27.85	20km
17 Oct	Centurion Autumn 100 SB	22:40:36	48.96	100mi
2 Aug	Vanguard Way Marathon SB	4:09:01	48.96	26.2mi
8 Jul	JP Morgan Corporate Challenge SB	22:18	65.91	3.5mi
2 May	Thames Path 100	23:03:16	48.07	100mi
2014		Result	WAVA	Distance
17 May	North Downs Way 50 PB	9:58:00	44.82	50mi
2013		Result	WAVA	Distance
7 Apr	Croydon Half Marathon SB	1:35:30	60.71	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
2024	29	24	18	18	0	0	0	0	0	0	0	0	90
2024	0	0	0	0	0	0	0	0	0	0	0	0	0
2024	228	201	208	190	0	0	0	0	0	0	0	0	826
2024	111	55	32	54	0	0	0	0	0	0	0	0	252
2023	62	35	7	22	21	19	26	29	28	50	12	22	333
2023	2	0	0	0	0	0	0.9	0	0	0.7	0	0	3.6
2023	120	100	182	194	335	105	134	193	370	101	122	146	2102
2023	291	0	0	0	0	0	0	0	0	9	0	137	436
2022	26	33	22	17	21	44	24	51	28	54	23	12	357
2022	0	0	0	0	2.4	0	0	3.5	0	0.1	0	0	6
2022	221	138	194	158	166	230	100	175	113	124	260	144	2024
2022	21	36	14	302	190	28	155	107	160	147	0	0	1160
2021	4	0	7	15	28	28	13	20	38	22	10	13	198
2021	0	0	0	0	0	0	0	0	0	0	0	0	0
2021	163	178	182	224	218	172	239	209	176	351	132	120	2365
2021	114	204	8	0	0	0	0	0	24	0	0	0	350
2020	17	23	14	0	0	7	17	28	16	13	19	8	162
2020	166	171	139	200	350	206	247	233	274	251	220	201	2658
2020	0	0	0	0	23	0	3	0	0	0	0	0	26
2019	12	9	14	14	16	17	52	20	18	30	17	7	228
2019	162	146	166	217	217	221	212	188	134	120	170	172	2126
2018	1	0	0	0	0	0	0	25	13	10	14	7	69
2018	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2018	220	156	133	227	162	205	314	116	163	222	140	192	2251
2017	0	1	0	0	0	0	0	1	0	0	1	1	3
2017	0	0	0	0.5	0	0	0	0	0	0	0	0	0.5
2017	178	123	182	207	153	165	215	211	173	217	226	146	2196
2017	0	3	4	0	0	0	0	0	0	0	0	0	7
2016	0	0	1	0	0	0	0	0	0	2	0	1	4
2016	0	0	0	0	0	0.3	0	0	0	0	0	0	0.3
2016	139	124	166	161	118	168	144	175	150	181	111	166	1804
2015	0	0	0	0	0	0	0	1	0	0	0	0	1
2015	125	109	155	119	151	136	143	183	120	164	91	145	1642
2015	0	0	0	0	0	0	0	0	4	0	0	0	4
2014	0	0	0	0	0	0	0	0	1.8	0	0	0	1.8
2014	0	0	0	0	0	0	0	0	92	77	38	153	360

Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7
6.7mi, 1:11:23 Run - General 1) 1mi - 11:40(11:40/mi) 132/155bpm [1539b/mi] 140cal 2) 1mi - 13:38(13:38/mi) 126/141bpm [1717b/mi] 139cal 3) 1mi - 12:38(12:38/mi) 136/153bpm [1718b/mi] 135cal 4) 1mi - 9:07(9:07/mi) 160/171bpm [1458b/mi] 127cal 5) 1mi - 8:52(8:52/mi) 172/180bpm [1525b/mi] 141cal 6) 1mi - 9:28(9:28/mi) 170/182bpm [1609b/mi] 149cal 7) 0.65mi - 6:01(9:17/mi) 168/177bpm [1560b/mi] 89cal Add a comment 21.4mi, 1:40:52 Bike - General 1) 3.11mi - 16:30(5:19/mi) 118/143bpm [627b/mi] 171cal 2) 3.11mi - 18:55(6:05/mi) 118/139bpm [719b/mi] 164cal 3) 3.11mi - 11:40(3:45/mi) 122/141bpm [458b/mi] 106cal 4) 3.11mi - 15:00(4:50/mi) 126/144bpm [608b/mi] 142cal 5) 3.11mi - 11:41(3:46/mi) 129/145bpm [485b/mi] 112cal 6) 3.11mi - 15:18(4:55/mi) 140/157bpm [689b/mi] 190cal 7) 2.75mi - 11:48(4:17/mi) 139/151bpm [596b/mi] 137cal Add a comment	3.6mi, 53:06 Run - General 1) 1mi - 19:38(19:38/mi) 93/120bpm [1826b/mi] 103cal 2) 1mi - 19:18(19:18/mi) 118/163bpm [2278b/mi] 165cal 3) 1mi - 8:53(8:53/mi) 152/166bpm [1350b/mi] 127cal 4) 0.59mi - 5:17(9:02/mi) 149/168bpm [1346b/mi] 74cal Add a comment 6.6mi, 1:18:17 Run - General 1) 1mi - 13:23(13:23/mi) 118/141bpm [1579b/mi] 139cal 2) 1mi - 14:23(14:23/mi) 115/133bpm [1654b/mi] 124cal 3) 1mi - 9:36(9:36/mi) 130/144bpm [1248b/mi] 106cal 4) 1mi - 9:36(9:36/mi) 126/136bpm [1210b/mi] 106cal 5) 1mi - 14:46(14:46/mi) 125/143bpm [1845b/mi] 136cal 6) 1mi - 9:25(9:25/mi) 124/138bpm [1167b/mi] 106cal 7) 0.6mi - 7:09(11:56/mi) 125/141bpm [1491b/mi] 80cal Add a comment	1.2mi, 20:15 Walk - General 1) 0.62mi - 9:05(14:37/mi) 93/115bpm [1360b/mi] 54cal 59/105rpm 2) 0.55mi - 11:10(20:12/mi) 98/119bpm [1980b/mi] 64cal 56/83rpm Add a comment 6.4mi, 1:02:13 Run - General 1) 0.62mi - 8:25(13:33/mi) 107/135bpm [1449b/mi] 76cal 2) 0.62mi - 6:11(9:56/mi) 121/131bpm [1203b/mi] 75cal 3) 0.62mi - 6:17(10:07/mi) 126/137bpm [1274b/mi] 76cal 4) 0.62mi - 5:31(8:52/mi) 129/136bpm [1144b/mi] 75cal 5) 0.62mi - 6:03(9:44/mi) 129/137bpm [1255b/mi] 75cal 6) 0.62mi - 5:05(8:11/mi) 126/138bpm [1031b/mi] 69cal 7) 0.62mi - 5:29(8:50/mi) 134/138bpm [1183b/mi] 71cal 8) 0.62mi - 5:34(8:58/mi) 135/145bpm [1211b/mi] 74cal 9) 0.62mi - 5:45(9:15/mi) 133/141bpm [1231b/mi] 71cal 10) 0.62mi - 5:39(9:06/mi) 133/139bpm [1211b/mi] 69cal 11) 0.2mi - 2:14(11:16/mi) 136/141bpm [1531b/mi] 28cal Add a comment 0.4mi, 5:30 Run - General 1) 0.39mi - 5:30(14:09/mi) 118/138bpm [1670b/mi] 54cal Add a comment	6.2mi, 1:02:25 Run - General 1) 1mi - 13:49(13:49/mi) 121/148bpm [1672b/mi] 144cal 2) 1mi - 9:23(9:23/mi) 133/150bpm [1249b/mi] 108cal 3) 1mi - 8:37(8:37/mi) 147/161bpm [1267b/mi] 113cal 4) 1mi - 9:39(9:39/mi) 150/163bpm [1447b/mi] 123cal 5) 1mi - 9:55(9:55/mi) 149/164bpm [1479b/mi] 134cal 6) 1mi - 8:49(8:49/mi) 157/171bpm [1384b/mi] 123cal 7) 0.22mi - 2:13(9:55/mi) 158/167bpm [1566b/mi] 30cal Add a comment	6.3mi, 1:12:54 Run - General 1) 1mi - 11:31(11:31/mi) 119/131bpm [1371b/mi] 132cal 2) 1mi - 13:53(13:53/mi) 120/142bpm [1665b/mi] 142cal 3) 1mi - 10:39(10:39/mi) 126/140bpm [1342b/mi] 113cal 4) 1mi - 12:56(12:56/mi) 127/142bpm [1644b/mi] 130cal 5) 1mi - 11:11(11:11/mi) 127/143bpm [1421b/mi] 116cal 6) 1mi - 9:46(9:46/mi) 131/146bpm [1280b/mi] 113cal 7) 0.3mi - 2:57(9:43/mi) 132/142bpm [1282b/mi] 38cal Add a comment 5.2mi, 57:34 Run - General 1) 1mi - 13:18(13:18/mi) 112/131bpm [1489b/mi] 137cal 2) 1mi - 9:23(9:23/mi) 128/139bpm [1202b/mi] 114cal 3) 1mi - 13:18(13:18/mi) 114/126bpm [1517b/mi] 114cal 4) 1mi - 8:41(8:41/mi) 116/122bpm [1006b/mi] 101cal 5) 1mi - 10:51(10:51/mi) 118/128bpm [1281b/mi] 118cal 6) 0.22mi - 2:02(9:13/mi) 128/133bpm [1180b/mi] 29cal Add a comment	15.6mi, 1:11:02 Bike - General 1) 3.11mi - 17:52(5:45/mi) 123/153bpm [707b/mi] 197cal 2) 3.11mi - 11:08(3:35/mi) 124/143bpm [444b/mi] 109cal 3) 3.11mi - 14:47(4:45/mi) 125/141bpm [595b/mi] 140cal 4) 3.11mi - 14:19(4:37/mi) 118/142bpm [544b/mi] 100cal 5) 3.11mi - 12:10(3:55/mi) 119/135bpm [466b/mi] 86cal 6) 0.08mi - 47(9:20/mi) 123/128bpm [1148b/mi] 6cal Add a comment 1.2mi, 23:38 Walk - General 1) 0.62mi - 11:27(18:26/mi) 103/117bpm [1899b/mi] 64cal 53/60rpm 2) 0.58mi - 12:11(20:57/mi) 108/118bpm [2263b/mi] 70cal 49/58rpm Add a comment 6.8mi, 1:21:32 Run - General 1) 1mi - 11:34(11:34/mi) 124/141bpm [1435b/mi] 133cal 2) 1mi - 12:13(12:13/mi) 129/154bpm [1577b/mi] 138cal 3) 1mi - 12:25(12:25/mi) 135/151bpm [1675b/mi] 143cal 4) 1mi - 10:32(10:32/mi) 131/146bpm [1381b/mi] 113cal 5) 1mi - 14:06(14:06/mi) 135/154bpm [1904b/mi] 154cal 6) 1mi - 11:30(11:30/mi) 124/140bpm [1427b/mi] 114cal 7) 0.8mi - 9:10(11:32/mi) 132/150bpm [1523b/mi] 95cal Add a comment	10mi, 42:43 Bike - General 1) 3.11mi - 13:29(4:20/mi) 121/147bpm [525b/mi] 149cal 2) 3.11mi - 13:20(4:17/mi) 129/150bpm [553b/mi] 149cal 3) 3.11mi - 12:17(3:57/mi) 124/141bpm [490b/mi] 116cal 4) 0.69mi - 3:38(5:16/mi) 123/135bpm [648b/mi] 31cal Add a comment 8.2mi, 1:25:59 Run - General 1) 1mi - 11:10(11:10/mi) 119/141bpm [1330b/mi] 131cal 2) 1mi - 12:16(12:16/mi) 126/144bpm [1545b/mi] 137cal 3) 1mi - 10:52(10:52/mi) 130/145bpm [1412b/mi] 123cal 4) 1mi - 13:07(13:07/mi) 143/159bpm [1876b/mi] 164cal 5) 1mi - 8:35(8:35/mi) 139/152bpm [1193b/mi] 100cal 6) 1mi - 10:18(10:18/mi) 135/141bpm [1391b/mi] 123cal 7) 1mi - 9:30(9:30/mi) 140/153bpm [1330b/mi] 120cal 8) 1mi - 8:01(8:01/mi) 135/153bpm [1081b/mi] 96cal 9) 0.22mi - 2:10(9:39/mi) 145/150bpm [1398b/mi] 27cal Add a comment 1.6mi, 1:00:51 Walk - General 1) 0.62mi - 24:21(39:11/mi) 85/122bpm [3331b/mi] 113cal 27/95rpm 2) 0.62mi - 21:11(34:05/mi) 99/129bpm [3375b/mi] 124cal 36/80rpm 3) 0.32mi - 15:19(47:39/mi) 75/115bpm [3574b/mi] 57cal 22/64rpm Add a comment
Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14
0.8mi, 15:47 Walk - General 1) 0.62mi - 12:35(20:15/mi) 83/95bpm [1680b/mi] 62cal 50/60rpm 2) 0.15mi - 3:12(21:11/mi) 98/112bpm [2077b/mi] 18cal 48/105rpm Add a comment 5mi, 59:40 Run - General 1) 1mi - 12:44(12:44/mi) 124/146bpm [1579b/mi] 145cal 2) 1mi - 12:12(12:12/mi) 130/151bpm [1586b/mi] 140cal 3) 1mi - 16:01(16:01/mi) 123/145bpm [1971b/mi] 149cal 4) 1mi - 9:46(9:46/mi) 128/139bpm [1250b/mi] 112cal 5) 1mi - 8:54(8:54/mi) 138/145bpm [1228b/mi] 115cal 6) 0mi - 3(22:41/mi) 124/125bpm [2813b/mi] Add a comment	6.6mi, 29:42 Bike - General 1) 3.11mi - 13:21(4:18/mi) 129/144bpm [554b/mi] 166cal 2) 3.11mi - 13:24(4:19/mi) 134/149bpm [578b/mi] 163cal 3) 0.42mi - 2:57(7:04/mi) 124/143bpm [877b/mi] 26cal Add a comment 4.6mi, 57:32 Run - General 1) 1mi - 12:22(12:22/mi) 125/145bpm [1546b/mi] 145cal 2) 1mi - 11:32(11:32/mi) 131/150bpm [1510b/mi] 126cal 3) 1mi - 15:28(15:28/mi) 134/149bpm [2073b/mi] 180cal 4) 1mi - 12:02(12:02/mi) 130/144bpm [1565b/mi] 120cal 5) 0.63mi - 6:08(9:47/mi) 129/140bpm [1262b/mi] 67cal Add a comment 6.7mi, 1:26:57 Run - General 1) 1mi - 11:51(11:51/mi) 121/135bpm [1433b/mi] 135cal 2) 1mi - 13:45(13:45/mi) 115/133bpm [1581b/mi] 124cal 3) 1mi - 17:22(17:22/mi) 119/139bpm [2066b/mi] 159cal 4) 1mi - 14:09(14:09/mi) 119/134bpm [1684b/mi] 113cal 5) 1mi - 10:37(10:37/mi) 136/156bpm [1443b/mi] 125cal 6) 1mi - 11:09(11:09/mi) 143/163bpm [1595b/mi] 131cal 7) 0.7mi - 8:04(11:27/mi) 130/155bpm [1489b/mi] 82cal Add a comment	4.6mi, 40:40 Run - General 1) 0.62mi - 6:39(10:43/mi) 133/148bpm [1425b/mi] 79cal 2) 0.62mi - 5:01(8:04/mi) 139/150bpm [1121b/mi] 65cal 3) 0.62mi - 5:43(9:12/mi) 134/146bpm [1233b/mi] 72cal 4) 0.62mi - 4:41(7:33/mi) 148/156bpm [1117b/mi] 72cal 5) 0.62mi - 4:48(7:43/mi) 146/156bpm [1128b/mi] 72cal 6) 0.62mi - 5:27(8:47/mi) 142/150bpm [1247b/mi] 69cal 7) 0.62mi - 5:17(8:30/mi) 142/159bpm [1208b/mi] 72cal 8) 0.26mi - 3:03(11:30/mi) 153/169bpm [1760b/mi] 43cal Add a comment 6.6mi, 1:07:46 Run - General 1) 0.62mi - 7:31(12:06/mi) 117/135bpm [1416b/mi] 76cal 2) 0.62mi - 5:37(9:02/mi) 125/130bpm [1129b/mi] 72cal 3) 0.62mi - 5:31(8:52/mi) 129/134bpm [1144b/mi] 71cal 4) 0.62mi - 6:06(9:49/mi) 126/140bpm [1236b/mi] 70cal 5) 0.62mi - 5:27(8:46/mi) 128/138bpm [1123b/mi] 72cal 6) 0.62mi - 5:19(8:34/mi) 130/136bpm [1113b/mi] 72cal 7) 0.62mi - 5:35(9:00/mi) 131/137bpm [1178b/mi] 73cal 8) 0.62mi - 5:29(8:50/mi) 141/152bpm [1245b/mi] 74cal 9) 0.62mi - 6:36(10:37/mi) 136/148bpm [1444b/mi] 80cal 10) 0.62mi - 8:26(13:34/mi) 120/146bpm [1628b/mi] 74cal 11) 0.39mi - 6:10(15:48/mi) 119/130bpm [1880b/mi] 48cal 10th Apr 2024, 8:47am Corrah wrote: Good stuff :) Add a comment 0.4mi, 6:05 Run - General 1) 0.41mi - 6:05(14:59/mi) 103/122bpm [1543b/mi] 49cal Add a comment	1.1mi, 19:16 Walk - General 1) 0.62mi - 9:30(15:17/mi) 94/116bpm [1436b/mi] 56cal 54/60rpm 2) 0.49mi - 9:47(19:54/mi) 95/127bpm [1891b/mi] 60cal 54/80rpm Add a comment 0.4mi, 9:15 Walk - General 1) 0.4mi - 9:15(23:14/mi) 82/97bpm [1906b/mi] 45cal 46/60rpm Add a comment	5.1mi, 57:07 Run - General 1) 1mi - 12:46(12:46/mi) 116/130bpm [1481b/mi] 139cal 2) 1mi - 9:29(9:29/mi) 124/142bpm [1175b/mi] 116cal 3) 1mi - 13:33(13:33/mi) 122/142bpm [1653b/mi] 131cal 4) 1mi - 11:13(11:13/mi) 121/147bpm [1357b/mi] 111cal 5) 1mi - 9:37(9:37/mi) 121/134bpm [1164b/mi] 110cal 6) 0.06mi - 30(8:13/mi) 121/125bpm [994b/mi] 6cal Add a comment	2.3mi, 25:52 Run - General 1) 0.62mi - 8:57(14:25/mi) 124/153bpm [1787b/mi] 88cal 2) 0.62mi - 5:45(9:15/mi) 155/166bpm [1433b/mi] 83cal 3) 0.62mi - 6:26(10:22/mi) 144/159bpm [1492b/mi] 88cal 4) 0.45mi - 4:44(10:34/mi) 136/153bpm [1437b/mi] 52cal Add a comment 6.6mi, 1:29:21 Run - General 1) 1mi - 25:11(25:11/mi) 85/122bpm [2140b/mi] 151cal 2) 1mi - 22:19(22:19/mi) 72/112bpm [1607b/mi] 98cal 3) 1mi - 9:43(9:43/mi) 132/148bpm [1282b/mi] 131cal 4) 1mi - 10:49(10:49/mi) 131/151bpm [1417b/mi] 138cal 5) 1mi - 8:26(8:26/mi) 148/157bpm [1249b/mi] 116cal 6) 1mi - 7:37(7:37/mi) 155/165bpm [1181b/mi] 114cal 7) 0.61mi - 5:16(8:36/mi) 154/159bpm [1324b/mi] 76cal Add a comment	13.6mi, 2:32:58 Run - General 1) 1mi - 14:21(14:21/mi) 89/134bpm [1277b/mi] 101cal 2) 1mi - 14:38(14:38/mi) 120/142bpm [1756b/mi] 149cal 3) 1mi - 10:04(10:04/mi) 126/140bpm [1269b/mi] 126cal 4) 1mi - 12:07(12:07/mi) 124/140bpm [1503b/mi] 115cal 5) 1mi - 10:24(10:24/mi) 134/158bpm [1394b/mi] 127cal 6) 1mi - 11:50(11:50/mi) 136/160bpm [1609b/mi] 130cal 7) 1mi - 11:18(11:18/mi) 127/148bpm [1434b/mi] 115cal 8) 1mi - 13:58(13:58/mi) 129/155bpm [1803b/mi] 142cal 9) 1mi - 8:42(8:42/mi) 149/167bpm [1296b/mi] 113cal 10) 1mi - 8:51(8:51/mi) 158/171bpm [1399b/mi] 119cal 11) 1mi - 11:45(11:45/mi) 134/163bpm [1575b/mi] 136cal 12) 1mi - 9:29(9:29/mi) 142/157bpm [1346b/mi] 103cal 13) 1mi - 9:39(9:39/mi) 138/152bpm [1331b/mi] 113cal 14) 0.62mi - 5:51(9:27/mi) 146/158bpm [1379b/mi] 79cal Add a comment 2mi, 49:35 Walk - General 1) 0.62mi - 18:55(30:27/mi) 86/102bpm [2618b/mi] 108cal 39/79rpm 2) 0.62mi - 15:51(25:31/mi) 68/79bpm [1735b/mi] 60cal 39/60rpm 3) 0.62mi - 11:57(19:14/mi) 69/101bpm [1327b/mi] 56cal 54/60rpm 4) 0.14mi - 2:51(20:14/mi) 74/82bpm [1497b/mi] 14cal 47/56rpm Add a comment
Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21
0.8mi, 19:42 Walk - General 1) 0.62mi - 16:53(27:10/mi) 90/118bpm [2445b/mi] 84cal 36/88rpm 2) 0.18mi - 2:50(15:30/mi) 106/122bpm [1643b/mi] 25cal 49/84rpm Add a comment 2.2mi, 22:51 Run - General 1) 0.62mi - 7:03(11:20/mi) 116/128bpm [1315b/mi] 76cal 2) 0.62mi - 6:26(10:21/mi) 122/135bpm [1264b/mi] 75cal 3) 0.62mi - 4:29(7:12/mi) 130/139bpm [937b/mi] 57cal 4) 0.38mi - 4:54(13:00/mi) 130/138bpm [1689b/mi] 59cal Add a comment 6mi, 1:03:25 Run - General 1) 0.62mi - 5:29(8:50/mi) 128/150bpm [1131b/mi] 70cal 2) 0.62mi - 6:13(10:00/mi) 141/161bpm [1411b/mi] 77cal 3) 0.62mi - 6:43(10:49/mi) 135/160bpm [1460b/mi] 80cal 4) 0.62mi - 6:14(10:02/mi) 122/144bpm [1225b/mi] 71cal 5) 0.62mi - 6:22(10:15/mi) 127/145bpm [1302b/mi] 72cal 6) 0.62mi - 7:31(12:05/mi) 120/138bpm [1450b/mi] 73cal 7) 0.62mi - 6:10(9:56/mi) 128/142bpm [1271b/mi] 63cal 8) 0.62mi - 6:12(9:59/mi) 129/144bpm [1288b/mi] 66cal 9) 0.62mi - 7:07(11:28/mi) 134/151bpm [1536b/mi] 72cal 10) 0.45mi - 5:22(11:54/mi) 136/150bpm [1619b/mi] 62cal 15th Apr 2024, 10:45am Corrah wrote: Good stuff :) Add a comment 0mi, 3:00 Cross - Strength Add a comment 0.4mi, 4:23 Run - General 1) 0.35mi - 4:23(12:24/mi) 104/121bpm [1290b/mi] 41cal Add a comment	5.2mi, 45:08 Run - General 1) 0.62mi - 5:02(8:06/mi) 118/132bpm [956b/mi] 60cal 2) 0.62mi - 5:46(9:17/mi) 124/137bpm [1152b/mi] 69cal 3) 0.62mi - 4:33(7:19/mi) 137/147bpm [1003b/mi] 67cal 4) 0.62mi - 6:14(10:03/mi) 128/152bpm [1285b/mi] 75cal 5) 0.62mi - 5:01(8:05/mi) 131/143bpm [1058b/mi] 69cal 6) 0.62mi - 5:11(8:20/mi) 139/145bpm [1159b/mi] 75cal 7) 0.62mi - 5:12(8:21/mi) 140/146bpm [1170b/mi] 74cal 8) 0.62mi - 5:30(8:51/mi) 145/159bpm [1284b/mi] 80cal 9) 0.18mi - 2:39(14:37/mi) 137/151bpm [2002b/mi] 25cal Add a comment 0.9mi, 17:05 Walk - General 1) 0.62mi - 10:33(16:59/mi) 110/125bpm [1867b/mi] 76cal 57/64rpm 2) 0.27mi - 6:32(23:45/mi) 113/128bpm [2684b/mi] 48cal 57/124rpm Add a comment	4.5mi, 39:41 Run - General 1) 0.62mi - 6:03(9:44/mi) 123/139bpm [1198b/mi] 74cal 2) 0.62mi - 4:42(7:34/mi) 141/150bpm [1067b/mi] 70cal 3) 0.62mi - 5:03(8:07/mi) 152/159bpm [1234b/mi] 74cal 4) 0.62mi - 5:23(8:39/mi) 160/165bpm [1385b/mi] 85cal 5) 0.62mi - 5:46(9:17/mi) 143/162bpm [1329b/mi] 84cal 6) 0.62mi - 5:20(8:35/mi) 142/154bpm [1219b/mi] 72cal 7) 0.62mi - 5:59(9:38/mi) 142/155bpm [1368b/mi] 82cal 8) 0.12mi - 1:25(11:31/mi) 133/137bpm [1533b/mi] 15cal 17th Apr 2024, 2:16pm Corrah wrote: Good job. Add a comment 5.6mi, 58:36 Run - General 1) 0.62mi - 5:27(8:46/mi) 132/149bpm [1157b/mi] 71cal 2) 0.62mi - 5:42(9:10/mi) 131/141bpm [1201b/mi] 71cal 3) 0.62mi - 5:35(9:00/mi) 141/153bpm [1268b/mi] 80cal 4) 0.62mi - 8:00(12:53/mi) 118/151bpm [1520b/mi] 64cal 5) 0.62mi - 6:51(11:01/mi) 124/154bpm [1367b/mi] 70cal 6) 0.62mi - 6:53(11:05/mi) 134/159bpm [1484b/mi] 79cal 7) 0.62mi - 5:51(9:24/mi) 143/154bpm [1345b/mi] 77cal 8) 0.62mi - 5:42(9:11/mi) 146/159bpm [1341b/mi] 75cal 9) 0.62mi - 7:44(12:27/mi) 135/159bpm [1682b/mi] 86cal 10) 0.05mi - 51(16:24/mi) 126/132bpm [2066b/mi] 7cal 17th Apr 2024, 2:03pm Corrah wrote: Nice job 👍 Add a comment 0.4mi, 4:40 Run - General 1) 0.39mi - 4:40(11:59/mi) 113/135bpm [1354b/mi] 48cal Add a comment	0.8mi, 10:23 Run - General 1) 0.62mi - 7:56(12:46/mi) 135/149bpm [1724b/mi] 90cal 2) 0.2mi - 2:27(12:05/mi) 110/129bpm [1329b/mi] 17cal Add a comment 4.5mi, 47:34 Run - General 1) 0.62mi - 7:31(12:06/mi) 111/143bpm [1343b/mi] 73cal 2) 0.62mi - 6:06(9:49/mi) 136/147bpm [1335b/mi] 78cal 3) 0.62mi - 5:18(8:32/mi) 144/153bpm [1230b/mi] 82cal 4) 0.62mi - 6:57(11:11/mi) 115/135bpm [1287b/mi] 71cal 5) 0.62mi - 7:25(11:56/mi) 126/143bpm [1503b/mi] 79cal 6) 0.62mi - 6:56(11:10/mi) 127/145bpm [1418b/mi] 78cal 7) 0.62mi - 6:19(10:10/mi) 137/156bpm [1393b/mi] 81cal 8) 0.1mi - 1:01(10:10/mi) 130/133bpm [1322b/mi] 10cal Add a comment 0.9mi, 18:10 Walk - General 1) 0.62mi - 11:47(18:58/mi) 95/124bpm [1802b/mi] 77cal 55/62rpm 2) 0.3mi - 6:23(21:08/mi) 96/104bpm [2029b/mi] 33cal 57/85rpm Add a comment	0.5mi, 11:29 Walk - General 1) 0.49mi - 11:29(23:28/mi) 93/110bpm [2182b/mi] 60cal 41/56rpm Add a comment 1mi, 15:38 Walk - General 1) 0.62mi - 10:07(16:17/mi) 94/106bpm [1531b/mi] 60cal 57/63rpm 2) 0.35mi - 5:30(15:32/mi) 101/118bpm [1569b/mi] 35cal 58/83rpm Add a comment 7.1mi, 1:03:19 Run - General 1) 0.62mi - 5:36(9:01/mi) 125/143bpm [1126b/mi] 68cal 2) 0.62mi - 6:27(10:23/mi) 133/161bpm [1381b/mi] 75cal 3) 0.62mi - 5:15(8:27/mi) 147/160bpm [1242b/mi] 80cal 4) 0.62mi - 5:02(8:06/mi) 145/157bpm [1174b/mi] 78cal 5) 0.62mi - 6:34(10:34/mi) 133/153bpm [1405b/mi] 77cal 6) 0.62mi - 6:01(9:41/mi) 134/157bpm [1297b/mi] 75cal 7) 0.62mi - 4:49(7:46/mi) 136/159bpm [1055b/mi] 72cal 8) 0.62mi - 4:49(7:45/mi) 150/156bpm [1163b/mi] 75cal 9) 0.62mi - 4:53(7:51/mi) 148/166bpm [1161b/mi] 74cal 10) 0.62mi - 4:55(7:54/mi) 150/164bpm [1185b/mi] 70cal 11) 0.62mi - 6:21(10:13/mi) 142/153bpm [1451b/mi] 80cal 12) 0.22mi - 2:38(11:45/mi) 140/146bpm [1644b/mi] 28cal Add a comment 4.2mi, 45:00 Run - General 1) 0.62mi - 6:05(9:47/mi) 122/136bpm [1194b/mi] 68cal 2) 0.62mi - 6:45(10:53/mi) 120/140bpm [1305b/mi] 69cal 3) 0.62mi - 6:17(10:07/mi) 116/127bpm [1173b/mi] 66cal 4) 0.62mi - 6:52(11:04/mi) 117/132bpm [1294b/mi] 73cal 5) 0.62mi - 6:20(10:12/mi) 119/136bpm [1213b/mi] 73cal 6) 0.62mi - 7:37(12:16/mi) 118/135bpm [1448b/mi] 71cal 7) 0.44mi - 5:03(11:23/mi) 125/143bpm [1423b/mi] 59cal Add a comment 0.5mi, 5:51 Run - General 1) 0.51mi - 5:51(11:25/mi) 112/125bpm [1279b/mi] 57cal Add a comment	0.4mi, 7:06 Walk - General 1) 0.38mi - 7:06(18:52/mi) 91/101bpm [1717b/mi] 40cal 55/60rpm Add a comment 1mi, 22:05 Walk - General 1) 0.62mi - 14:13(22:53/mi) 86/119bpm [1967b/mi] 65cal 54/68rpm 2) 0.37mi - 7:52(21:23/mi) 95/113bpm [2031b/mi] 40cal 57/122rpm Add a comment 1mi, 20:20 Walk - General 1) 0.62mi - 13:11(21:13/mi) 96/108bpm [2037b/mi] 67cal 52/64rpm 2) 0.35mi - 7:09(20:35/mi) 103/112bpm [2120b/mi] 37cal 48/62rpm Add a comment	7.3mi, 1:19:19 Run - General 1) 1mi - 12:04(12:04/mi) 117/132bpm [1413b/mi] 138cal 2) 1mi - 9:51(9:51/mi) 124/134bpm [1222b/mi] 127cal 3) 1mi - 13:43(13:43/mi) 118/139bpm [1619b/mi] 126cal 4) 1mi - 11:49(11:49/mi) 139/156bpm [1643b/mi] 141cal 5) 1mi - 9:36(9:36/mi) 131/155bpm [1257b/mi] 113cal 6) 1mi - 12:12(12:12/mi) 127/141bpm [1549b/mi] 130cal 7) 1mi - 7:49(7:49/mi) 136/152bpm [1064b/mi] 110cal 8) 0.26mi - 2:14(8:45/mi) 145/150bpm [1268b/mi] 34cal 21st Apr 2024, 3:53pm Corrah wrote: Good job 👍🏻 Add a comment
Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28
0.8mi, 8:38 Run - General 1) 0.62mi - 6:14(10:02/mi) 118/134bpm [1185b/mi] 62cal 82/90rpm 2) 0.2mi - 2:24(11:59/mi) 128/137bpm [1533b/mi] 24cal 82/90rpm Add a comment 4.3mi, 43:43 Run - General 1) 0.62mi - 5:49(9:22/mi) 121/139bpm [1133b/mi] 71cal 2) 0.62mi - 5:16(8:28/mi) 131/146bpm [1109b/mi] 74cal 3) 0.62mi - 5:35(8:59/mi) 133/145bpm [1195b/mi] 73cal 4) 0.62mi - 6:04(9:46/mi) 131/141bpm [1280b/mi] 70cal 5) 0.62mi - 6:29(10:27/mi) 121/132bpm [1264b/mi] 67cal 6) 0.62mi - 6:10(9:55/mi) 132/144bpm [1309b/mi] 68cal 7) 0.58mi - 8:20(14:20/mi) 115/133bpm [1648b/mi] 72cal Add a comment 0.4mi, 4:12 Run - General 1) 0.38mi - 4:12(11:09/mi) 109/125bpm [1215b/mi] 43cal Add a comment	0.3mi, 4:44 Walk - General 1) 0.33mi - 4:44(14:15/mi) 97/107bpm [1383b/mi] 30cal 55/60rpm Add a comment 1mi, 18:13 Walk - General 1) 0.62mi - 9:29(15:16/mi) 97/116bpm [1481b/mi] 64cal 58/65rpm 2) 0.36mi - 8:44(24:22/mi) 90/106bpm [2193b/mi] 46cal 50/124rpm Add a comment	0mi, 1:00 Cross - Strength Add a comment 5.6mi, 1:09:48 Run - General 1) 1mi - 13:08(13:08/mi) 107/124bpm [1405b/mi] 125cal 2) 1mi - 13:16(13:16/mi) 112/123bpm [1486b/mi] 130cal 3) 1mi - 13:38(13:38/mi) 120/144bpm [1635b/mi] 130cal 4) 1mi - 14:27(14:27/mi) 110/134bpm [1590b/mi] 127cal 5) 1mi - 9:57(9:57/mi) 130/142bpm [1294b/mi] 110cal 6) 0.6mi - 5:21(8:56/mi) 144/153bpm [1287b/mi] 68cal 24th Apr 2024, 11:51am Corrah wrote: Good stuff :) Add a comment	2.1mi, 40:33 Walk - General 1) 0.62mi - 11:55(19:10/mi) 94/103bpm [1802b/mi] 60cal 48/84rpm 2) 0.62mi - 10:34(17:00/mi) 97/101bpm [1648b/mi] 55cal 54/58rpm 3) 0.62mi - 12:39(20:22/mi) 98/113bpm [1996b/mi] 63cal 50/113rpm 4) 0.22mi - 5:25(24:47/mi) 96/100bpm [2379b/mi] 21cal 50/56rpm Add a comment 3mi, 29:13 Run - General 1) 0.62mi - 6:11(9:57/mi) 131/147bpm [1304b/mi] 78cal 2) 0.62mi - 5:39(9:05/mi) 147/152bpm [1336b/mi] 84cal 3) 0.62mi - 5:50(9:23/mi) 157/165bpm [1474b/mi] 84cal 4) 0.62mi - 6:00(9:40/mi) 155/165bpm [1497b/mi] 78cal 5) 0.47mi - 5:33(11:49/mi) 147/158bpm [1736b/mi] 67cal Add a comment 0.4mi, 8:54 Walk - General 1) 0.4mi - 8:54(22:20/mi) 84/100bpm [1876b/mi] 46cal 50/64rpm Add a comment	6.3mi, 1:09:12 Run - General 1) 1mi - 14:14(14:14/mi) 104/144bpm [1481b/mi] 119cal 2) 1mi - 12:29(12:29/mi) 115/132bpm [1435b/mi] 134cal 3) 1mi - 9:09(9:09/mi) 124/135bpm [1134b/mi] 95cal 4) 1mi - 9:03(9:03/mi) 130/138bpm [1177b/mi] 123cal 5) 1mi - 12:54(12:54/mi) 122/139bpm [1574b/mi] 139cal 6) 1mi - 8:52(8:52/mi) 136/147bpm [1205b/mi] 101cal 7) 0.26mi - 2:31(9:31/mi) 138/147bpm [1314b/mi] 32cal 26th Apr 2024, 9:53am Corrah wrote: Good stuff :) Add a comment	7.4mi, 1:27:40 Run - General 1) 1mi - 13:35(13:35/mi) 132/158bpm [1793b/mi] 159cal 2) 1mi - 14:22(14:22/mi) 136/167bpm [1955b/mi] 162cal 3) 1mi - 10:33(10:33/mi) 140/165bpm [1477b/mi] 122cal 4) 1mi - 14:57(14:57/mi) 119/146bpm [1778b/mi] 112cal 5) 1mi - 9:49(9:49/mi) 119/136bpm [1169b/mi] 98cal 6) 1mi - 11:31(11:31/mi) 132/143bpm [1520b/mi] 137cal 7) 1mi - 8:27(8:27/mi) 128/145bpm [1081b/mi] 90cal 8) 0.44mi - 4:26(10:01/mi) 128/147bpm [1282b/mi] 51cal Add a comment 1.3mi, 12:55 Run - General 1) 1mi - 9:51(9:51/mi) 146/167bpm [1438b/mi] 128cal 2) 0.25mi - 3:04(12:09/mi) 158/166bpm [1921b/mi] 40cal Add a comment	-

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