Crash Hamster

Last on at 12pm, 12th Dec 2024

M55

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Races
56
Miles
12586
Miles
701
Miles
15065
Miles
5509
WAVA
67.23%
10k
43:19
10M
1:15:49
Half
1:34:11
20M
2:42:37
Mara
3:29:11

About Me
Crash Hamster's laws of triathlon training: 1. The most important role of any training session is to leave you fit to train the next day. 2. High quality training sessions do not necessarily correlate to high heart rate training sessions 3. No good ever came of training on a Thursday 4. It is what it is 5. A kill's a kill 6 Hills are your friend 7 It might be windy on race day. 8 Free speed is almost always good 9 You only have to be fit for one day a year 10 HTFU, JFDI or INAKC generally covers it 11 It could be worse, it could be raining 12 You've got to back it up 13 There is no rule 13 14 When the temperature's zero, don't be a hero 15 No good ever came of attending the race briefing 16 NO ambulances! That's all, folks! Show More...

About Me

Crash Hamster's laws of triathlon training:

1. The most important role of any training session is to leave you fit to train the next day. 2. High quality training sessions do not necessarily correlate to high heart rate training sessions 3. No good ever came of training on a Thursday 4. It is what it is 5. A kill's a kill 6 Hills are your friend 7 It might be windy on race day. 8 Free speed is almost always good 9 You only have to be fit for one day a year 10 HTFU, JFDI or INAKC generally covers it 11 It could be worse, it could be raining 12 You've got to back it up 13 There is no rule 13 14 When the temperature's zero, don't be a hero 15 No good ever came of attending the race briefing 16 NO ambulances!
That's all, folks!

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Recent Blogs
Everyone's laughing...	Mar 2024
Here I go again...	Feb 2024
Did you miss me, while I was away?	Feb 2024
Reasons to be cheerful... week 3.	Jan 2024
So here I am again	Jan 2024

My parkrun
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Recent Training
12th Dec	General	3.1mi	1:40:49
11th Dec	Treadmill	2.9mi	55:16
10th Dec	Treadmill	0.3mi	1:02:55
10th Dec	Strength	0mi	41:08
10th Dec	Treadmill	2.1mi	32:59

12 Month Benchmarks	Run
Mile	9:35
5k	31:22
5mi	52:45

Recent Pictures	Show more

Recent Threads
Joke of the day........
Things you want to say but can't

Buddies (20)

Followers (8)

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2012	2013	2014	2015	PB	WB
6mi	4	53:08 49.77	49:55 53.39	50:03 53.67							49:55 8:19/mi	53.67
10km	14	45:54 59.69	46:25 59.49		45:53 61.14		48:10 60.16	43:19 66.89	44:24 65.80	49:12 59.88	43:19 6:58/mi	66.89
12km	1	57:40 57.59									57:40 7:44/mi	57.59
8mi	3	1:11:00 50.38									1:11:00 8:53/mi	50.38
9mi	1	1:38:33 41.08									1:38:33 10:57/mi	41.08
10mi	3		1:20:18 56.75						1:15:49 63.68		1:15:49 7:35/mi	63.68
12mi	1	2:05:00 43.75									2:05:00 10:25/mi	43.75
13.1mi	12	1:50:33 54.09	1:39:42 60.43		1:41:54 60.10		1:43:58 60.39	1:34:11 67.23	1:37:46 65.32		1:34:11 7:11/mi	67.23
20mi	5	3:01:07 51.91			2:56:44 54.49	3:22:29 47.95		2:42:37 61.23			2:42:37 8:08/mi	61.23
26.2mi	4	3:51:41 54.11			3:47:34 56.42		4:46:00 46.03	3:29:11 63.47			3:29:11 7:59/mi	63.47
29mi	1						6:34:58 37.73				6:34:58 13:37/mi	37.73
35mi	1			5:48:08 52.40							5:48:08 9:57/mi	52.40
45mi	2				12:12:44 34.12		11:50:55 36.06				11:50:55 15:48/mi	36.06
288.4km	1					58:58:12 26.49					58:58:12 19:45/mi	26.49

2015		Result	WAVA	Distance
27 Dec	The Sunrise to Sunset Challenge (half full ultra)			26.2mi
22 Mar	Warwick Half Marathon			13.1mi
7 Mar	Groundhog Marathon			26.2mi
15 Feb	Tempo Winter Series 10k Race 5	51:45	56.93	10km
25 Jan	Tempo Winter Series 10k Race 4 SB	49:12	59.88	10km
2014		Result	WAVA	Distance
28 Dec	Tempo Winter Series 10k Race 3	50:44	58.07	10km
14 Dec	Sneyd Striders Xmas Pudding Run PB	1:15:49	63.68	10mi
23 Nov	Tempo Winter Series 10k Race 2	49:43	58.77	10km
2 Nov	Droitwich Half Marathon	1:38:44	64.68	13.1mi
26 Oct	Tempo Winter Series 10k Race 1	48:46	59.91	10km
12 Oct	Daventry 10	1:16:47	62.88	10mi
6 Jul	Edgehill Half Marathon SB	1:37:46	65.32	13.1mi
1 Jun	Worcester City 10km 1st June SB	44:24	65.80	10km
2013		Result	WAVA	Distance
12 May	Crowle Gunpowder Plot 10k PB	43:19	66.89	10km
5 May	Saltash Half Marathon	1:43:51	60.97	13.1mi
28 Apr	Shakespeare Marathon PB	3:29:11	63.47	26.2mi
14 Apr	Worcester Half Marathon	1:39:27	63.67	13.1mi
16 Mar	Rhayader Round the Lakes PB	2:42:37	61.23	20mi
3 Mar	Droitwich Half Marathon PB	1:34:11	67.23	13.1mi
17 Feb	Threshold 10k Winter Series race 5	47:34	60.92	10km
20 Jan	Not the Roman IX			12km
2012		Result	WAVA	Distance
30 Dec	Threshold 10k Winter Series race 3 SB	48:10	60.16	10km
9 Sep	In Flanders Fields Marathon SB	4:46:00	46.03	26.2mi
1 Jun	The Hafren Ultra PB	11:50:55	36.06	45mi
31 May	The Severn Challenge - Start of ‘7' PB	6:34:58	37.73	29mi
3 Mar	Stratford Runbreeze Half SB	1:43:58	60.39	13.1mi
2010		Result	WAVA	Distance
4 Sep	Transalpine Run PB	58:58:12	26.49	288.37km
20 Mar	Rhayader Round The Lakes SB	3:22:29	47.95	20mi
2009		Result	WAVA	Distance
5 Dec	Beacons Ultra SB	12:12:44	34.12	45mi
29 Nov	Beastly Feast	1:01:01	50.86	11km
21 Nov	Shakespeare Raceway Autumn 10k SB	45:53	61.14	10km
7 Jun	Acorns Triple Run - Malvern Half SB	1:41:54	60.10	13.1mi
24 May	Crocodile 8	1:11:59	50.89	8mi
26 Apr	Shakespeare Marathon SB	3:47:34	56.42	26.2mi
5 Apr	Peopleton Scenic 6	47:39	56.82	6mi
21 Mar	Rhayader Round the Lakes SB	2:56:44	54.49	20mi
2008		Result	WAVA	Distance
2 Aug	Double Iron UK Triathlon			0mi/0mi/281.2mi
22 Jun	Ironman France			140.6mi
8 Jun	Bala Middle Distance Tri			100.5km
11 May	Stratford 220 Triathlon			400m/23km/5km
27 Apr	Shakespeare Marathon			26.2mi
30 Mar	Scenic 6 SB	50:03	53.67	6mi
17 Feb	Draycote Water 35 PB	5:48:08	52.40	35mi
2007		Result	WAVA	Distance
11 Nov	Sodbury Slog	1:31:33	51.34	10.3mi
8 Jul	Ironman Austria	12:48:53	118.94	140.6mi
29 Apr	Shakespeare Half Marathon SB	1:39:42	60.43	13.1mi
1 Apr	Scenic Six PB	49:55	53.39	6mi
7 Jan	Gloucester 10 SB	1:20:18	56.75	10mi
1 Jan	Hereford New Years Day 10K SB	46:25	59.49	10km
2006		Result	WAVA	Distance
12 Nov	Sodbury Slog PB	1:38:33	41.08	9mi
8 Oct	Forest of Dean Duatholon			5km
3 Sep	Wolverhampton Half Marathon	2:09:00	46.35	13.1mi
6 Aug	Worcester Sprint Triathlon	1:19:41		0mi/0mi/5km
2 Aug	Bugatti Beer Race	56:45	48.28	10km
9 Jul	Wyre Forest Half Marathon SB	1:50:33	54.09	13.1mi
2 Jul	Launceston Half-Marathon	2:13:06	44.92	13.1mi
4 Jun	Bala Middle Distance Triathlon	5:43:33		0mi/0mi/13.1mi
28 May	Crowle Gunpowder Plot 10k SB	45:54	59.69	10km
28 May	Croc 8	1:51:00	32.23	8mi
14 May	Stratford 220 Triathlon	1:19:22		0mi/0mi/5km
7 May	Shakespeare Marathon SB	3:51:41	54.11	26.2mi
2 Apr	Scenic Six SB	53:08	49.77	6mi
26 Mar	Ironbridge Half Marathon	2:09:00	46.35	13.1mi
18 Mar	Rhayader Round the Lakes	3:18:32	47.36	20mi
5 Mar	Gloucester 20 SB	3:01:07	51.91	20mi
19 Feb	Dursley Dozen PB	2:05:00	43.75	12mi
12 Feb	Roc Fencing Wyre Forest 8 PB	1:11:00	50.38	8mi
22 Jan	Not the Roman IX PB	57:40	57.59	12km
1 Jan	Hereford New Year's Day 10K	47:55	57.18	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	75	46	46	114	75	105	97	116	109	91	69	13	956
2024	1.7	5.2	11.4	10	2.5	9.9	6.2	17.4	18.9	11.4	1.1	2.1	97.7
2024	80	10	0	0	0	0	0	0	0	0	21	16	127
2023	100	84	84	108	117	98	79	105	102	114	38	73	1103
2023	2.6	2	8.7	12.7	11.3	6	6.9	13	18.2	14	0	0	95.3
2023	0	0	0	0	0	0	0	0	0	0	0	28	28
2022	89	97	67	14	69	39	33	69	20	57	10	41	604
2022	0	0	0	0	0.3	2.3	3	0	0	3	3.9	0	12.5
2022	10	1	4	0	0	0	0	0	0	0	0	0	15
2021	74	76	64	86	54	65	5	20	4	13	25	93	578
2021	33	0	0	0	0	0	3	1	0	0	0	0	37
2020	0	0	0	0	0	6	0	0	6	38	45	76	171
2020	45	0	0	0	10	29	11	52	74	93	101	86	501
2019	3	3	0	0	0	0	0	0	0	0	0	0	6
2019	94	39	0	0	0	0	0	0	0	0	0	0	133
2018	0	0	7	88	70	51	4	0	25	21	15	4	285
2018	0	0	0	0	0	0	0	0	1.1	5.1	1.1	0.2	7.5
2018	22	16	0	19	34	36	0	0	38	72	16	50	304
2018	0	0	0	0	0	0	0	0	0	6	6	0	12
2017	16	25	39	79	77	18	29	18	20	25	8	4	357
2017	0	0	0	0	1.4	0	1	0	0	0	0	0	2.4
2017	44	15	42	28	5	17	57	91	99	90	114	84	687
2017	0	0	0	18	0	27	122	140	0	0	0	0	307
2016	57	30	76	71	84	78	40	10	17	66	16	31	575
2016	89	14	34	16	19	13	13	9	13	37	48	69	375
2016	0	0	0	0	0	11	0	11	7	9	0	0	38
2015	16	8	23	14	15	13	7	2	10	20	31	26	185
2015	101	31	23	120	41	81	87	146	92	54	50	20	846
2014	0	0	0	0	18	15	0	0	5	34	2	14	88
2014	1.2	0.6	0	0	0	0	0	0	0	0	0	0	1.9
2014	185	116	180	138	193	172	170	138	55	143	107	62	1659
2013	55	41	34	36	12	3	7	2	85	107	9	0	391
2013	1	0	0	2	6.3	7.1	10.3	2.2	2.4	0	5.4	4.8	41.5
2013	205	139	149	118	91	30	105	11	0	8	101	108	1065
2013	26	30	8	28	184	373	428	240	108	0	0	0	1424
2012	0	0	0	0	0	0	0	0	6	16	84	55	161
2012	0	0	0	0	0	0	0	0	1	0	0	0	1
2012	202	186	109	143	157	109	120	80	63	83	145	172	1568
2012	0	0	0	0	42	15	26	33	74	20	0	0	210
2011	0	0	0	0	0	0	0	0	7	38	5	0	50
2011	61	32	57	87	61	73	94	65	37	142	119	157	984
2011	0	0	0	6	0	0	0	0	0	0	0	0	6
2010	0.9	1.5	3.1	2.3	2	2.2	4.4	0	0	0	0	0	16.3
2010	81	119	67	47	66	57	181	156	193	14	44	10	1035
2010	98	55	69	85	62	52	0	0	0	0	0	20	441
2009	19.7	20.4	19.9	10.6	15.2	9.2	7.8	6	0.5	0	1	0.8	111
2009	66	96	116	62	100	61	40	63	84	80	95	74	938
2009	373	347	501	473	744	290	173	144	111	18	69	0	3242
2008	13.9	10.2	10.5	12.9	16.5	8.6	4.6	11.1	4.2	4.7	8.6	10.2	115.9
2008	144	101	54	64	72	53	43	7	70	60	100	56	824
2008	247	313	485	419	353	312	338	369	183	154	301	152	3625
2007	15.2	7.2	11.9	11.2	11	12.4	4.7	6	1.4	1.4	5	5.7	93.2
2007	90	64	61	107	91	50	40	53	60	85	101	103	906
2007	290	304	566	413	400	227	125	48	66	188	273	226	3126
2006	0	0	10.1	11.2	6.2	13.8	11.1	10.4	8.8	9.1	12.6	11.4	104.8
2006	14	25	83	31	64	36	63	31	38	44	41	85	554
2006	35	0	212	438	292	287	161	184	204	328	191	301	2633

Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22
0.8mi, 48:55 Walk - General 1) 0.83mi - 48:55(59:00/mi) 110/137bpm [6491b/mi] 329cal 10/107rpm Add a comment 3.1mi, 1:00:32 Walk - General 1) 1mi - 19:32(19:32/mi) 98/107bpm [1914b/mi] 112cal 55/64rpm 2) 1mi - 19:19(19:19/mi) 92/105bpm [1778b/mi] 110cal 56/59rpm 3) 1mi - 19:44(19:44/mi) 100/106bpm [1973b/mi] 113cal 55/60rpm 4) 0.09mi - 1:57(21:47/mi) 99/106bpm [2157b/mi] 10cal 49/71rpm Add a comment 0mi, 30:39 Cross - Strength Add a comment	-	0mi, 45:40 Cross - Strength Add a comment 3.2mi, 1:03:11 Run - General 1) 1mi - 19:27(19:27/mi) 97/138bpm [1887b/mi] 116cal 55/60rpm 2) 1mi - 13:26(13:26/mi) 127/152bpm [1705b/mi] 123cal 64/124rpm 3) 1mi - 17:00(17:00/mi) 112/145bpm [1904b/mi] 119cal 58/123rpm 4) 0.21mi - 13:18(1:02:59/mi) 101/140bpm [6362b/mi] 65cal 13/62rpm Add a comment	0.2mi, 14:55 Walk - General 1) 0.15mi - 14:55(1:39:15/mi) 116/161bpm [11513b/mi] 123cal 7/76rpm Add a comment 0mi, 24:46 Cross - Strength Add a comment 4mi, 56:02 Run - Treadmill 1) 1mi - 15:53(15:53/mi) 101/140bpm [1605b/mi] 104cal 2) 1mi - 11:58(11:58/mi) 132/147bpm [1579b/mi] 127cal 3) 1mi - 13:05(13:05/mi) 123/146bpm [1610b/mi] 105cal 4) 1mi - 14:47(14:47/mi) 91/104bpm [1345b/mi] 34cal 5) 0.02mi - 18(13:40/mi) 63/64bpm [861b/mi] Add a comment	0mi, 41 Walk - General 1) 0.03mi - 41(24:14/mi) 95/103bpm [2303b/mi] 3cal 43/57rpm Add a comment 3.3mi, 1:12:39 Walk - General 1) 1mi - 19:50(19:50/mi) 92/99bpm [1824b/mi] 108cal 56/61rpm 2) 1mi - 18:25(18:25/mi) 96/107bpm [1767b/mi] 113cal 56/63rpm 3) 1mi - 16:43(16:43/mi) 97/114bpm [1621b/mi] 116cal 61/65rpm 4) 0.29mi - 17:41(1:01:46/mi) 94/139bpm [5807b/mi] 96cal 15/90rpm Add a comment	0mi, 54:47 Cross - Strength Add a comment 0.2mi, 5:11 Walk - General 1) 0.15mi - 5:11(34:09/mi) 105/110bpm [3586b/mi] 31cal 29/62rpm Add a comment 2.5mi, 54:00 Walk - General 1) 1mi - 19:10(19:10/mi) 98/112bpm [1878b/mi] 112cal 55/60rpm 2) 1mi - 19:01(19:01/mi) 97/104bpm [1845b/mi] 114cal 56/59rpm 3) 0.45mi - 15:49(35:26/mi) 90/106bpm [3189b/mi] 69cal 28/60rpm Add a comment 3.4mi, 45:53 Run - Treadmill 1) 1mi - 15:40(15:40/mi) 83/109bpm [1300b/mi] 68cal 2) 1mi - 11:08(11:08/mi) 92/115bpm [1024b/mi] 55cal 3) 1mi - 12:50(12:50/mi) 90/121bpm [1155b/mi] 60cal 4) 0.4mi - 6:15(15:32/mi) 65/72bpm [1010b/mi] 10cal Add a comment	2.5mi, 1:01:36 Walk - General 1) 1mi - 20:13(20:13/mi) 81/114bpm [1637b/mi] 113cal 53/66rpm 2) 1mi - 24:19(24:19/mi) 59/76bpm [1435b/mi] 121cal 44/67rpm 3) 0.46mi - 17:05(37:08/mi) 75/119bpm [2785b/mi] 86cal 26/69rpm Add a comment
Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29
0mi, 46:02 Cross - Strength Add a comment 3.5mi, 45:42 Run - Treadmill 1) 1mi - 15:39(15:39/mi) 93/113bpm [1455b/mi] 84cal 2) 1mi - 11:09(11:09/mi) 107/125bpm [1193b/mi] 80cal 3) 1mi - 11:03(11:03/mi) 100/112bpm [1105b/mi] 56cal 4) 0.51mi - 7:52(15:20/mi) 82/87bpm [1258b/mi] 19cal Add a comment	3.4mi, 45:52 Run - Treadmill 1) 1mi - 15:43(15:43/mi) 88/109bpm [1383b/mi] 72cal 2) 1mi - 11:26(11:26/mi) 113/137bpm [1292b/mi] 91cal 3) 1mi - 12:41(12:41/mi) 83/108bpm [1053b/mi] 38cal 4) 0.4mi - 6:02(14:57/mi) 65/69bpm [972b/mi] 9cal Add a comment 0.2mi, 12:46 Walk - General 1) 0.15mi - 12:46(1:23:34/mi) 96/146bpm [8022b/mi] 73cal 9/60rpm Add a comment	2mi, 1:16:05 Walk - General 1) 1mi - 36:15(36:15/mi) 106/147bpm [3842b/mi] 235cal 23/123rpm 2) 1mi - 39:38(39:38/mi) 99/143bpm [3923b/mi] 198cal 18/124rpm 3) 0mi - 12(42:13/mi) 83/86bpm [3503b/mi] Add a comment 2.2mi, 43:02 Walk - General 1) 1mi - 19:29(19:29/mi) 100/111bpm [1949b/mi] 115cal 55/63rpm 2) 1mi - 19:23(19:23/mi) 70/102bpm [1356b/mi] 113cal 55/60rpm 3) 0.21mi - 4:10(20:09/mi) 59/65bpm [1189b/mi] 24cal 55/62rpm Add a comment 0.1mi, 10:21 Walk - General 1) 0.14mi - 10:21(1:12:09/mi) 115/145bpm [8297b/mi] 87cal 11/57rpm Add a comment 1.1mi, 55:40 Swim - General 1) 0.92mi - 55:40(1:00:45/mi) 380cal 12/rpm Add a comment	0.9mi, 1:44:24 Walk - General 1) 0.94mi - 1:44:24(1:51:30/mi) 99/130bpm [11038b/mi] 514cal 5/125rpm Add a comment 0.2mi, 11:49 Walk - General 1) 0.2mi - 11:49(58:52/mi) 108/138bpm [6358b/mi] 84cal 12/61rpm Add a comment 0mi, 35:24 Cross - Strength Add a comment 3.3mi, 45:52 Run - Treadmill 1) 1mi - 15:50(15:50/mi) 93/130bpm [1473b/mi] 84cal 2) 1mi - 11:39(11:39/mi) 132/151bpm [1538b/mi] 121cal 3) 1mi - 14:19(14:19/mi) 126/151bpm [1803b/mi] 124cal 4) 0.27mi - 4:04(15:18/mi) 111/115bpm [1699b/mi] 20cal Add a comment	0.2mi, 13:27 Walk - General 1) 0.21mi - 13:27(1:04:51/mi) 105/133bpm [6809b/mi] 90cal 13/93rpm Add a comment 1.8mi, 38:21 Walk - General 1) 1mi - 20:21(20:21/mi) 98/124bpm [1995b/mi] 120cal 54/61rpm 2) 0.79mi - 18:00(22:52/mi) 101/128bpm [2310b/mi] 96cal 48/74rpm Add a comment	0.1mi, 6:25 Walk - General 1) 0.14mi - 6:25(46:45/mi) 110/125bpm [5143b/mi] 45cal 25/65rpm Add a comment 0.2mi, 6:00 Walk - General 1) 0.16mi - 6:00(37:51/mi) 95/106bpm [3596b/mi] 34cal 31/93rpm Add a comment 2.6mi, 58:48 Walk - General 1) 1mi - 20:07(20:07/mi) 94/106bpm [1890b/mi] 113cal 53/61rpm 2) 1mi - 20:03(20:03/mi) 99/108bpm [1984b/mi] 114cal 54/60rpm 3) 0.58mi - 18:39(32:12/mi) 107/145bpm [3445b/mi] 123cal 33/78rpm Add a comment	3.1mi, 1:02:18 Walk - General 1) 1mi - 19:17(19:17/mi) 89/109bpm [1716b/mi] 110cal 55/64rpm 2) 1mi - 18:57(18:57/mi) 87/96bpm [1649b/mi] 110cal 55/58rpm 3) 1mi - 19:36(19:36/mi) 66/94bpm [1293b/mi] 112cal 55/60rpm 4) 0.1mi - 4:29(46:32/mi) 62/81bpm [2885b/mi] 14cal 20/68rpm Add a comment
Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6
0mi, 41:16 Cross - Strength Add a comment 2.6mi, 53:32 Walk - General 1) 1mi - 20:00(20:00/mi) 86/128bpm [1720b/mi] 114cal 53/62rpm 2) 1mi - 21:05(21:05/mi) 87/98bpm [1835b/mi] 116cal 51/59rpm 3) 0.6mi - 12:26(20:48/mi) 79/100bpm [1643b/mi] 68cal 52/63rpm Add a comment	3.1mi, 1:01:03 Walk - General 1) 1mi - 19:58(19:58/mi) 94/108bpm [1877b/mi] 113cal 54/64rpm 2) 1mi - 19:32(19:32/mi) 96/127bpm [1874b/mi] 114cal 54/61rpm 3) 1mi - 20:12(20:12/mi) 94/107bpm [1899b/mi] 112cal 54/62rpm 4) 0.07mi - 1:21(18:40/mi) 99/101bpm [1848b/mi] 7cal 51/62rpm Add a comment	1.7mi, 1:10:45 Walk - General 1) 1mi - 48:38(48:38/mi) 96/144bpm [4669b/mi] 259cal 15/120rpm 2) 0.74mi - 22:07(29:48/mi) 111/144bpm [3307b/mi] 146cal 25/124rpm Add a comment 2.5mi, 44:42 Walk - General 1) 1mi - 19:42(19:42/mi) 102/122bpm [2009b/mi] 116cal 54/60rpm 2) 1mi - 15:59(15:59/mi) 102/137bpm [1629b/mi] 119cal 62/65rpm 3) 0.5mi - 9:02(17:57/mi) 97/137bpm [1742b/mi] 66cal 55/66rpm Add a comment 1.1mi, 51:25 Swim - General 1) 0.93mi - 50:57(54:40/mi) 379cal 14/rpm 2) 0mi - 7(0/mi) 3) 0mi - 3(0/mi) 4) 0mi - 18(0/mi) Add a comment	0mi, 45:57 Cross - Strength Add a comment 3.5mi, 45:21 Run - Treadmill 1) 1mi - 14:56(14:56/mi) 90/104bpm [1344b/mi] 75cal 2) 1mi - 10:42(10:42/mi) 132/156bpm [1413b/mi] 115cal 3) 1mi - 12:16(12:16/mi) 131/151bpm [1607b/mi] 129cal 4) 0.52mi - 7:26(14:19/mi) 122/132bpm [1746b/mi] 62cal Add a comment	-	1.1mi, 53:19 Swim - General 1) 0.42mi - 21:26(51:06/mi) 170cal 16/rpm 2) 0mi - 1(0/mi) 3) 0.61mi - 31:51(52:35/mi) 256cal 14/rpm Add a comment 3.4mi, 45:51 Run - Treadmill 1) 1mi - 15:24(15:24/mi) 98/109bpm [1510b/mi] 100cal 2) 1mi - 11:04(11:04/mi) 136/155bpm [1506b/mi] 125cal 3) 1mi - 12:55(12:55/mi) 128/153bpm [1653b/mi] 118cal 4) 0.44mi - 6:27(14:47/mi) 108/114bpm [1597b/mi] 27cal Add a comment	0.1mi, 4:26 Walk - General 1) 0.13mi - 4:26(34:59/mi) 101/113bpm [3534b/mi] 26cal 34/60rpm Add a comment 2.3mi, 43:21 Walk - General 1) 1mi - 18:43(18:43/mi) 81/96bpm [1517b/mi] 111cal 58/68rpm 2) 1mi - 19:21(19:21/mi) 79/88bpm [1528b/mi] 113cal 57/61rpm 3) 0.27mi - 5:17(19:20/mi) 81/87bpm [1566b/mi] 30cal 57/63rpm Add a comment
Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13
0mi, 44:00 Cross - Strength Add a comment 3.4mi, 45:43 Run - Treadmill 1) 1mi - 15:54(15:54/mi) 100/129bpm [1590b/mi] 111cal 2) 1mi - 11:40(11:40/mi) 133/151bpm [1553b/mi] 134cal 3) 1mi - 12:17(12:17/mi) 135/160bpm [1657b/mi] 133cal 4) 0.37mi - 5:52(15:44/mi) 107/111bpm [1684b/mi] 22cal Add a comment	-	0.6mi, 7:12:46 Run - Treadmill 1) 0.56mi - 7:12:46(12:50:51/mi) 73/130bpm [56272b/mi] 1303cal Add a comment 0.3mi, 9:49 Walk - General 1) 0.28mi - 9:49(35:21/mi) 107/119bpm [3782b/mi] 74cal 9/64rpm Add a comment 0.1mi, 5:53 Walk - General 1) 0.08mi - 5:53(1:13:13/mi) 83/107bpm [6077b/mi] 25cal 13/60rpm Add a comment 0.1mi, 3:31 Walk - General 1) 0.11mi - 3:31(32:01/mi) 92/98bpm [2946b/mi] 20cal 44/60rpm Add a comment	0.3mi, 1:02:55 Run - Treadmill 1) 0.28mi - 1:02:55(3:47:52/mi) 81/129bpm [18457b/mi] 252cal Add a comment 0mi, 41:08 Cross - Strength Add a comment 2.1mi, 32:59 Run - Treadmill 1) 1mi - 15:25(15:25/mi) 107/127bpm [1650b/mi] 124cal 2) 1mi - 13:12(13:12/mi) 146/157bpm [1927b/mi] 169cal 3) 0.09mi - 4:21(49:41/mi) 131/146bpm [6508b/mi] 47cal Add a comment	2.9mi, 55:16 Run - Treadmill 1) 1mi - 19:22(19:22/mi) 94/108bpm [1820b/mi] 114cal 2) 1mi - 19:07(19:07/mi) 81/112bpm [1549b/mi] 68cal 3) 0.9mi - 16:46(18:43/mi) 66/92bpm [1235b/mi] 37cal Add a comment	3.1mi, 1:40:49 Walk - General 1) 1mi - 23:04(23:04/mi) 92/102bpm [2122b/mi] 116cal 52/61rpm 2) 1mi - 41:33(41:33/mi) 105/147bpm [4363b/mi] 251cal 26/80rpm 3) 1mi - 28:50(28:50/mi) 99/123bpm [2854b/mi] 124cal 42/77rpm 4) 0.13mi - 7:22(58:47/mi) 83/99bpm [4879b/mi] 23cal 17/78rpm Add a comment	-

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