lildude

Last on at 7am, 28th Apr 2024

M45 Berkshire

About
Bests
All Races
Mileage
Training

Races
190
Miles
22279
Miles
112
Miles
7279
Miles
940
WAVA
79.33%
5k
16:56
5M
29:05
10k
34:08
10M
57:59
Half
1:17:02
20M
2:04:42
Mara
2:39:46
50k
3:39:06

About Me
Running my way to the front, using a polarised approach to training, dominated by lots of MAF running (that's why most of my training log entries have HR ranges in the title). Show More...

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My parkrun
California Country parkrun

Recent Training
17th May	General	28.5mi	1:30:56
17th May	Strength	0mi	4:56
16th May	General	6.4mi	57:01
16th May	General	0mi	10:36
15th May	General	22.1mi	1:18:02

12 Month Benchmarks	Run	Bike
Mile	5:58	1:57
5k	19:52	7:44
5mi	32:05	12:57
10k	39:54	16:17
10mi	1:04:21	27:56
Half	1:37:06	37:36
20mi	2:28:22	58:44
Mara	3:15:37	1:19:03

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Buddies (5)

Followers (2)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	PB	WB
5km	105	19:41 65.36	19:06 67.49	17:36 73.47	17:10 75.66	18:07 72.08	17:41 74.33	17:13 76.90	17:46 75.06	16:56 79.33	17:12 78.67	20:05 67.38	16:56 5:27/mi	79.33
5mi	5	34:34 60.98	32:03 65.85	30:55 68.41				29:05 73.95			29:05 75.53		29:05 5:49/mi	75.53
5.3mi	2			33:43 66.65				33:50 67.50					33:43 6:22/mi	67.50
10km	29	44:26 59.44	39:42 66.60	37:55 69.86	35:18 75.22		37:13 71.88	35:58 74.73	34:08 79.19	34:57 77.83	35:27 77.28		34:08 5:30/mi	79.19
10mi	8				1:01:15 71.71		1:00:15 73.38	1:01:51 71.79	57:59 76.98				57:59 5:48/mi	76.98
13.1mi	18			1:19:53 72.66	1:19:19 73.31		1:20:04 73.06	1:19:10 74.20	1:17:02 76.64	1:17:20 76.80	1:17:04 77.59		1:17:02 5:53/mi	77.59
20mi	1										2:04:42 75.40		2:04:42 6:14/mi	75.40
26.2mi	16				2:53:50 70.13	3:21:12 60.75	2:53:34 70.66	2:47:31 73.52	2:43:39 75.64	2:39:46 77.94	2:52:06 72.85		2:39:46 6:06/mi	77.94
50km	2									3:54:46 65.23	3:39:06 70.37		3:39:06 7:03/mi	70.37
86.7km	1								7:55:22 63.46				7:55:22 8:49/mi	63.46
91km	1									7:21:03 73.27			7:21:03 7:48/mi	73.27

2020		Result	WAVA	Distance
25 Jan	Woodlands parkrun	21:07	64.56	5km
18 Jan	Bryanston parkrun SB	20:05	67.38	5km
11 Jan	Lonehill parkrun	21:16	63.63	5km
2019		Result	WAVA	Distance
1 Dec	Valencia Marathon	3:11:06	65.60	26.2mi
20 Oct	EDP Lisbon Marathon	3:11:59	65.30	26.2mi
3 Aug	Round Reading Ultra 50k PB	3:39:06	70.37	50km
27 Jul	Reading parkrun SB	17:12	78.67	5km
22 Jun	Dinton Pastures parkrun	17:54	75.60	5km
9 Jun	Wargrave Charity 5 Mile SB	29:05	75.53	5mi
15 Apr	Boston Marathon	2:56:49	70.90	26.2mi
13 Apr	Jamaica Pond parkrun	17:28	77.47	5km
6 Apr	Higginson parkrun, Marlow	17:55	75.53	5km
30 Mar	California Country parkrun	18:41	72.43	5km
17 Mar	Fleet Half Marathon	1:18:17	76.38	13.1mi
10 Mar	Barcelona Marathon SB	2:52:06	72.85	26.2mi
24 Feb	Wokingham Half Marathon SB	1:17:04	77.59	13.1mi
17 Feb	Bramley 20 PB	2:04:42	75.40	20mi
3 Feb	Chichester Priory 10K SB	35:27	77.28	10km
19 Jan	Fell Foot parkrun, Newby Bridge	18:16	73.54	5km
6 Jan	Woodcote 10k	36:32	74.46	10km
2018		Result	WAVA	Distance
7 Oct	MBNA Chester Marathon PB	2:39:46	77.94	26.2mi
23 Sep	Winchester Half Marathon	1:17:39	76.48	13.1mi
16 Sep	Andover Lake Run 10k	36:11	75.18	10km
2 Sep	Maidenhead Half Marathon SB	1:17:20	76.80	13.1mi
28 Jul	Round Reading Ultra 50k SB	3:54:46	65.23	50km
21 Jul	Dinton Pastures parkrun	18:16	73.54	5km
14 Jul	Basingstoke parkrun	17:11	78.17	5km
30 Jun	Tring parkrun	18:57	70.89	5km
16 Jun	Ernest Ullmann parkrun	18:56	70.95	5km
10 Jun	Comrades Marathon PB	7:21:03	73.27	91km
9 Jun	Umhlanga parkrun	17:26	77.05	5km
2 Jun	Bedfont Lakes parkrun PB	16:56	79.33	5km
26 May	Abingdon parkrun	17:15	77.87	5km
20 May	Royal Berkshire 10K SB	34:57	77.83	10km
12 May	Prospect parkrun	18:14	73.67	5km
7 May	Milton Keynes Marathon	2:53:49	71.64	26.2mi
22 Apr	London Marathon	2:52:30	72.19	26.2mi
15 Apr	Woodley 10km	36:03	75.46	10km
25 Feb	Seville Marathon	3:04:09	67.62	26.2mi
21 Jan	Farnborough Half Marathon	1:22:07	72.32	13.1mi
2017		Result	WAVA	Distance
31 Dec	Winter Gut Buster	1:08:19	65.34	10mi
17 Dec	Muddy Welly	36:16	74.53	10km
3 Dec	Mapledurham 10	1:04:09	69.58	10mi
25 Nov	Wycombe Rye parkrun	18:27	72.28	5km
4 Nov	Crissy Field parkrun	17:57	74.29	5km
28 Oct	Maidenhead parkrun	18:28	72.21	5km
21 Oct	Henley-on-Thames parkrun	18:49	70.87	5km
26 Aug	Bracknell parkrun	19:22	68.86	5km
19 Aug	Reading parkrun	18:23	72.54	5km
10 Jun	Greenpoint parkrun	17:56	74.36	5km
4 Jun	Comrades Marathon PB	7:55:22	63.46	86.73km
3 Jun	North Beach parkrun	17:48	74.92	5km
21 May	Royal Berkshire 10K PB	34:08	79.19	10km
7 May	Woodley 10km	34:39	78.01	10km
14 Apr	Maidenhead Easter 10 PB	57:59	76.98	10mi
2 Apr	Greater Manchester Marathon SB	2:43:39	75.64	26.2mi
19 Mar	Fleet Half Marathon PB	1:17:02	76.64	13.1mi
4 Mar	Reading parkrun SB	17:46	75.06	5km
12 Feb	Wokingham Half Marathon	1:17:31	76.16	13.1mi
2016		Result	WAVA	Distance
31 Dec	Winter Gut Buster	1:04:59	68.33	10mi
18 Dec	Muddy Welly 10K SB	35:58	74.73	10km
4 Dec	Mapledurham 10	1:02:48	70.70	10mi
19 Nov	Reading parkrun	18:01	73.48	5km
11 Nov	RubyConf 5k	18:19	72.28	5km
29 Oct	Crissy Field parkrun	17:21	76.31	5km
23 Oct	Chelmsford Marathon SB	2:47:31	73.52	26.2mi
15 Oct	Reading parkrun SB	17:13	76.90	5km
25 Sep	Berlin Marathon	3:08:04	65.49	26.2mi
10 Sep	Reading parkrun	17:20	76.38	5km
3 Sep	Golden Harvest parkrun	19:12	68.95	5km
28 Aug	Aucor Wanderers Half Marathon	1:22:39	71.07	13.1mi
20 Aug	Reading parkrun	17:50	74.24	5km
14 Aug	Burnham Beeches Half Marathon SB	1:19:10	74.20	13.1mi
6 Aug	Reading parkrun	17:58	73.69	5km
3 Aug	Yateley 10K Series - Race 3	37:01	72.61	10km
13 Jul	Yateley 10K Series - Race 2	36:31	73.61	10km
25 Jun	East Coast Park parkrun	17:22	76.23	5km
15 Jun	Forest Five PB	29:05	73.95	5mi
12 Jun	Wargrave 10K	37:02	72.58	10km
1 Jun	Yateley 10K Series - Race 1	36:39	73.34	10km
11 May	Woodland 5 - Race 1 SB	33:50	67.50	5.3mi
8 May	Woodley 10k	36:58	72.71	10km
30 Apr	Reading parkrun	17:45	74.59	5km
9 Apr	Reading parkrun	18:26	71.82	5km
2 Apr	Reading parkrun	18:38	71.05	5km
25 Mar	Maidenhead Easter 10 SB	1:01:51	71.79	10mi
20 Mar	Fleet Half Marathon	1:19:35	73.81	13.1mi
12 Mar	Reading parkrun	18:52	70.17	5km
5 Mar	Reading parkrun	19:10	69.07	5km
27 Feb	Reading parkrun	19:00	69.68	5km
21 Feb	Wokingham Half Marathon	1:22:24	71.28	13.1mi
2015		Result	WAVA	Distance
15 Nov	Valencia Marathon	3:00:39	67.89	26.2mi
17 Oct	Reading parkrun SB	17:41	74.33	5km
10 Oct	Reading parkrun	18:16	71.96	5km
3 Oct	Reading parkrun	17:48	73.85	5km
26 Sep	Reading parkrun	18:31	70.99	5km
19 Sep	Reading parkrun	18:07	72.55	5km
29 Aug	Reading parkrun	18:07	72.55	5km
22 Aug	Reading parkrun	18:21	71.63	5km
15 Aug	Reading parkrun	18:49	69.86	5km
8 Aug	Reading parkrun	18:27	71.24	5km
1 Aug	Reading parkrun	18:36	70.67	5km
14 Jun	Wargrave 10K SB	37:13	71.88	10km
6 Jun	Reading parkrun	17:57	73.23	5km
30 May	Crissy Field parkrun	17:48	73.85	5km
23 May	Crissy Field parkrun	17:58	73.16	5km
26 Apr	London Marathon SB	2:53:34	70.66	26.2mi
18 Apr	Crissy Field parkrun	17:45	74.05	5km
3 Apr	Maidenhead Easter 10 SB	1:00:15	73.38	10mi
28 Mar	Reading parkrun	19:04	68.94	5km
22 Mar	Fleet Half Marathon SB	1:20:04	73.06	13.1mi
14 Feb	Reading parkrun	18:41	70.35	5km
8 Feb	Wokingham Half Marathon	1:21:03	72.17	13.1mi
31 Jan	Reading parkrun	19:39	66.89	5km
24 Jan	Newbury parkrun #162	19:21	67.93	5km
17 Jan	Rushmoor parkrun	19:11	68.07	5km
10 Jan	Reading parkrun	19:28	67.08	5km
1 Jan	Woodley parkrun	18:58	68.85	5km
2014		Result	WAVA	Distance
5 Oct	Bournemouth Marathon SB	3:21:12	60.75	26.2mi
23 Aug	Reading parkrun #239	18:37	70.14	5km
26 Jul	Reading parkrun #235 SB	18:07	72.08	5km
12 Jul	Reading parkrun #233	18:22	71.09	5km
14 Jun	Reading parkrun #229	18:40	69.95	5km
7 Jun	Reading parkrun #228	18:38	70.08	5km
19 Apr	Reading parkrun #221	18:20	71.22	5km
12 Apr	Reading parkrun #220	19:01	68.66	5km
2013		Result	WAVA	Distance
7 Dec	Reading parkrun #206	17:55	72.49	5km
16 Nov	Reading parkrun #203	18:37	69.76	5km
26 Oct	Reading parkrun #200	18:14	71.23	5km
20 Oct	Abingdon Marathon SB	2:53:50	70.13	26.2mi
6 Oct	Reading O2O 10k SB	35:18	75.22	10km
21 Sep	Reading parkrun #195 SB	17:10	75.66	5km
8 Sep	Maidenhead Half Marathon SB	1:19:19	73.31	13.1mi
31 Aug	Black Park parkrun	17:24	74.64	5km
17 Aug	Reading parkrun	17:11	75.58	5km
10 Aug	Reading parkrun #189	17:24	74.64	5km
7 Aug	Yateley 10K Series - Race 3	36:24	72.95	10km
3 Aug	Reading parkrun #188	17:37	73.72	5km
27 Jul	Reading parkrun #187	17:58	72.29	5km
9 Jun	Wargrave 10k	36:36	72.55	10km
1 Jun	Reading parkrun #180	18:01	72.09	5km
25 May	Reading parkrun #179	18:04	71.89	5km
18 May	Reading parkrun #178	18:06	71.76	5km
15 May	Microsoft 5k fun run	18:07	71.69	5km
6 May	Milton Keynes Marathon	3:22:40	60.15	26.2mi
20 Apr	Reading parkrun	18:11	71.43	5km
13 Apr	Reading parkrun	19:09	67.82	5km
29 Mar	Maidenhead Easter 10 SB	1:01:15	71.71	10mi
10 Mar	Grizedale Off Road Duathlon	/ 1:52:06 /1:19:52	0.00	0km/24km/13km
10 Feb	Wokingham Half Marathon	1:22:24	70.56	13.1mi
5 Jan	Frimley Lodge parkrun	18:14	70.92	5km
2012		Result	WAVA	Distance
15 Dec	Delta Park parkrun	20:02	64.55	5km
4 Dec	RAC Time Trial	19:16	67.12	5km
20 Oct	Newbury parkrun #38	18:21	70.47	5km
14 Oct	Oxford Half Marathon SB	1:19:53	72.66	13.1mi
16 Sep	Maidenhead Half Marathon	1:21:40	71.07	13.1mi
1 Sep	Reading parkrun #151	17:38	73.34	5km
25 Aug	Reading parkrun #150 SB	17:36	73.47	5km
18 Aug	Reading parkrun #149	18:08	71.31	5km
11 Aug	Reading parkrun #147	18:30	69.90	5km
1 Aug	Yateley 10K Series - Race 3 SB	37:55	69.86	10km
28 Jul	Black Park parkrun	18:08	71.31	5km
21 Jul	Reading parkrun	18:29	69.96	5km
17 Jul	Bounders Relay	12:17	66.31	2mi
27 Jun	Woodland 5 & a bit - Race 2 PB	33:43	66.65	5.3mi
20 Jun	Forest Five SB	30:55	68.41	5mi
16 Jun	Reading parkrun	18:50	68.66	5km
10 Jun	Wargrave 10K	38:57	68.00	10km
2 Jun	Reading parkrun #138	18:33	69.71	5km
19 May	Reading parkrun	19:00	68.06	5km
13 May	Woodley 10K	38:45	68.35	10km
21 Apr	Reading parkrun #132	19:35	66.03	5km
14 Apr	Reading parkrun #131	19:37	65.92	5km
1 Apr	Reading Half Marathon	1:29:52	64.59	13.1mi
2011		Result	WAVA	Distance
3 Aug	Yateley 10K Series - Race 3	40:37	65.10	10km
19 Jul	Queen Mother Reservoir 10K - Race 3	40:34	65.18	10km
13 Jul	Microsoft 5k fun run SB	19:06	67.49	5km
15 Jun	Forest Five SB	32:03	65.85	5mi
11 Jun	Reading parkrun #88	19:13	67.08	5km
1 Jun	Yateley 10K Series - Race 1	39:51	66.35	10km
22 May	Stoke Row 10K	43:44	60.46	10km
15 May	Woodley 10k SB	39:42	66.60	10km
2 May	Shinfield 10k	40:42	64.96	10km
23 Apr	Reading parkrun #81	19:33	65.93	5km
2010		Result	WAVA	Distance
7 Jul	Yateley 10k series - Race 2 SB	44:26	59.44	10km
16 Jun	Forest Five SB	34:34	60.98	5mi
12 Jun	Reading parkrun	19:52	64.75	5km
2 Jun	Yateley 10k Series - Race 1	45:08	58.52	10km
29 May	Reading parkrun SB	19:41	65.36	5km
22 May	Reading parkrun	20:09	63.84	5km

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	23	25	24	16	0	0	0	0	0	0	0	106
2024	138	172	13	9	34	0	0	0	0	0	0	0	367
2024	0	0	114	288	138	0	0	0	0	0	0	0	540
2023	47	56	50	74	58	51	56	53	75	44	25	40	630
2023	0	0	0	0	0	0	0.7	0	0	0	0	0	0.7
2023	147	54	8	71	125	89	117	31	82	4	42	50	821
2023	0	0	0	0	143	318	210	468	191	142	22	0	1493
2022	18	3	10	14	11	9	0	0	0	0	12	30	106
2022	17	27	0	6	0	0	6	0	10	0	42	64	172
2022	0	27	19	86	230	250	278	337	246	0	0	0	1473
2021	0	0	0	0	0	0	7	4	22	47	19	0	98
2021	7	0	0	38	49	35	76	160	13	8	11	22	420
2021	0	0	0	0	27	147	133	123	294	0	23	28	774
2020	2.6	2	0	0	0	0	0	0	0	0	0	0	4.6
2020	57	28	4	46	160	249	254	142	94	0	0	0	1035
2020	68	42	62	0	0	0	0	0	0	0	0	0	172
2019	2.9	1	0	0	1	0	0	1.5	3.8	0	0	0	10.1
2019	331	277	228	182	287	373	302	101	133	68	135	29	2445
2019	0	0	0	0	0	0	0	50	53	108	29	27	266
2018	0	3.1	2.9	3.1	4.2	1.1	1.1	0	1	0	0	0	16.4
2018	169	75	296	340	329	192	333	345	333	213	261	259	3145
2018	108	55	0	0	11	0	0	0	0	0	0	0	174
2017	385	329	327	325	243	95	29	192	49	251	246	241	2712
2017	0	0	0	0	10	0	148	0	134	0	0	0	292
2016	0	0	0	0	4.7	0	0	0	0	0	0	0	4.7
2016	243	156	213	301	185	282	316	333	259	186	176	169	2819
2016	0	16	0	0	0	0	0	0	0	0	0	0	16
2015	0	0	0	0	0.8	0.8	0	0	0	0	0	0	1.6
2015	192	190	237	148	81	108	98	223	195	270	107	98	1947
2015	0	0	0	0	1	20	5	21	0	0	11	0	58
2014	0.9	2.2	0	0	0	0	0	0	0	0	0	0	3.1
2014	162	18	70	26	43	78	155	123	57	154	187	61	1135
2014	12	48	92	170	58	33	0	0	0	0	0	0	413
2013	5.1	0	0	0	0	0	0	3.4	3.7	3.4	0.9	0	16.5
2013	106	195	166	196	173	90	206	231	238	176	125	109	2011
2013	109	66	76	76	79	23	52	74	53	60	59	16	743
2012	3.3	7.4	2.5	2.5	0	0	1.9	0.9	0.9	0	0	0	19.4
2012	161	101	49	105	154	209	143	235	167	156	187	87	1754
2012	61	93	71	76	67	69	70	98	73	50	65	26	820
2011	4.8	5.9	6.2	3.1	3.6	2.3	2.2	2.2	1.2	0	0	0.9	32.4
2011	43	47	47	52	80	69	84	145	87	134	157	26	971
2011	0	0	0	0	0	0	0	0	9	0	0	0	9
2010	0	0	0	0	0	0	0	0	0	0	0	2.3	2.3
2010	12	26	47	74	64	53	6	12	43	23	33	22	415
2010	0	0	0	0	0	0	0	0	23	9	0	0	33
2009	0	0	0	0	0	0	11	8	2	36	33	20	108

Sun 21st Apr Apr 21	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
3.8mi, 1:23:38 Walk - General 1) 1km - 13:04(13:04/km) 85/96bpm [1110b/km] 66cal 53/61rpm 2) 1km - 13:18(13:18/km) 77/93bpm [1024b/km] 64cal 53/61rpm 3) 1km - 12:54(12:54/km) 74/78bpm [955b/km] 63cal 54/110rpm 4) 1km - 12:53(12:53/km) 65/77bpm [837b/km] 62cal 52/108rpm 5) 1km - 13:03(13:03/km) 67/81bpm [874b/km] 64cal 49/60rpm 6) 1km - 15:11(15:11/km) 73/94bpm [1108b/km] 68cal 38/123rpm 7) 0.12km - 3:16(27:15/km) 79/84bpm [2153b/km] 13cal 11/64rpm Add a comment	0mi, 30:37 Run - General Add a comment	4.4mi, 1:22:38 Walk - General 1) 1km - 11:46(11:46/km) 69/81bpm [812b/km] 63cal 59/122rpm 2) 1km - 11:29(11:29/km) 75/89bpm [862b/km] 63cal 59/64rpm 3) 1km - 11:37(11:37/km) 83/98bpm [964b/km] 67cal 56/72rpm 4) 1km - 12:39(12:39/km) 86/93bpm [1087b/km] 72cal 51/64rpm 5) 1km - 13:15(13:15/km) 87/98bpm [1153b/km] 71cal 46/71rpm 6) 1km - 10:53(10:53/km) 90/100bpm [979b/km] 65cal 58/66rpm 7) 1km - 10:55(10:55/km) 85/91bpm [928b/km] 62cal 60/64rpm 8) 0km - 4(17:35/km) 87/88bpm [1530b/km] Add a comment	0mi, 29:45 Cross - Weights Add a comment	-	-	3.1mi, 1:20:29 Walk - General 1) 1km - 14:52(14:52/km) 86/114bpm [1278b/km] 73cal 47/61rpm 2) 1km - 13:34(13:34/km) 83/95bpm [1127b/km] 65cal 52/59rpm 3) 1km - 14:28(14:28/km) 81/91bpm [1171b/km] 64cal 48/79rpm 4) 1km - 13:48(13:48/km) 83/96bpm [1145b/km] 64cal 51/61rpm 5) 1km - 23:32(23:32/km) 81/96bpm [1906b/km] 96cal 26/66rpm 6) 0km - 15(1:10:47/km) 89/91bpm [6300b/km] 1cal Add a comment
Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4
-	21.9mi, 1:15:16 Bike - General 1) 6.48km - 13:00(2:00/km) 118/135bpm [237b/km] 240cal 85/110rpm 284/654W 29.9/43.74kmph 2) 2.11km - 5:00(2:22/km) 121/128bpm [286b/km] 87cal 84/100rpm 268/629W 25.34/30.13kmph 3) 0.07km - 8(1:58/km) 121/121bpm [238b/km] 2cal 83/85rpm 269/307W 30.45/27.98kmph 4) 2.92km - 6:00(2:03/km) 139/149bpm [285b/km] 119cal 85/103rpm 306/863W 29.22/42.73kmph 5) 0.44km - 1:00(2:17/km) 127/133bpm [291b/km] 18cal 84/93rpm 276/357W 26.2/29.46kmph 6) 0.01km - 1(3:31/km) 122/122bpm [429b/km] 75/75rpm 314/314W 17.07/23.25kmph 7) 2.7km - 6:00(2:13/km) 135/144bpm [300b/km] 127cal 91/99rpm 330/473W 26.99/32.18kmph 8) 0.44km - 1:00(2:16/km) 127/134bpm [287b/km] 13cal 81/97rpm 207/354W 26.56/32.18kmph 9) 0.02km - 3(2:19/km) 121/121bpm [279b/km] 84/89rpm 277/294W 25.99/25.5kmph 10) 3.07km - 6:00(1:57/km) 141/155bpm [276b/km] 133cal 92/102rpm 346/737W 30.66/37.22kmph 11) 0.51km - 1:00(1:58/km) 130/138bpm [256b/km] 15cal 81/90rpm 237/334W 30.52/33.49kmph 12) 0.02km - 2(2:05/km) 128/128bpm [267b/km] 87/88rpm 229/230W 28.81/32.55kmph 13) 3.05km - 6:00(1:58/km) 146/162bpm [287b/km] 135cal 92/107rpm 351/598W 30.54/45.89kmph 14) 0.22km - 1:00(4:31/km) 151/154bpm [681b/km] 20cal 70/85rpm 318/434W 13.3/17kmph 15) 0.01km - 1(2:43/km) 144/144bpm [392b/km] 77/77rpm 128/255W 22.04/14.38kmph 16) 3.2km - 6:00(1:52/km) 140/161bpm [262b/km] 112cal 90/110rpm 289/638W 32.01/44.84kmph 17) 0.16km - 1:00(6:05/km) 129/136bpm [784b/km] 6cal 48/72rpm 85/327W 9.87/16.39kmph 18) 3.31km - 8:00(2:25/km) 132/142bpm [319b/km] 157cal 87/98rpm 304/702W 24.84/31.94kmph 19) 6.55km - 14:00(2:08/km) 125/143bpm [267b/km] 228cal 85/105rpm 247/678W 28.06/37.18kmph Add a comment	5.2mi, 42:01 Run - General 1) 1km - 5:07(5:07/km) 136/154bpm [696b/km] 72cal 2) 1km - 4:48(4:48/km) 157/160bpm [753b/km] 76cal 3) 1km - 4:52(4:52/km) 155/158bpm [755b/km] 76cal 4) 1km - 4:59(4:59/km) 157/159bpm [782b/km] 78cal 5) 1km - 5:02(5:02/km) 162/173bpm [816b/km] 79cal 6) 1km - 5:09(5:09/km) 158/165bpm [813b/km] 79cal 7) 1km - 4:57(4:57/km) 157/161bpm [777b/km] 75cal 8) 1km - 5:09(5:09/km) 156/158bpm [804b/km] 76cal 9) 0.34km - 1:58(5:46/km) 154/156bpm [888b/km] 28cal Add a comment	18.7mi, 1:05:21 Bike - General 1) 2.24km - 5:00(2:14/km) 110/120bpm [245b/km] 49cal 80/94rpm 141/416W 26.9/35.14kmph 2) 0.4km - 1:03(2:36/km) 103/118bpm [267b/km] 5cal 70/112rpm 70/561W 23.1/31kmph 3) 5.05km - 10:00(1:59/km) 139/155bpm [275b/km] 135cal 89/105rpm 201/485W 30.3/37.72kmph 4) 4.54km - 10:00(2:12/km) 129/149bpm [284b/km] 108cal 85/110rpm 157/543W 27.25/38.63kmph 5) 4.63km - 10:00(2:09/km) 142/164bpm [306b/km] 119cal 86/113rpm 175/614W 27.81/40.81kmph 6) 4.38km - 10:00(2:17/km) 134/156bpm [306b/km] 109cal 83/124rpm 157/563W 26.26/47.66kmph 7) 5.24km - 10:00(1:54/km) 144/166bpm [275b/km] 133cal 90/111rpm 198/676W 31.45/43.2kmph 8) 1.88km - 5:00(2:40/km) 126/148bpm [336b/km] 44cal 83/94rpm 122/516W 22.51/28.52kmph 9) 1.72km - 4:18(2:30/km) 122/137bpm [305b/km] 38cal 79/91rpm 126/354W 23.98/32.11kmph Add a comment	4.2mi, 36:02 Run - General 1) 1km - 5:27(5:27/km) 133/145bpm [725b/km] 74cal 2) 1km - 5:17(5:17/km) 146/156bpm [772b/km] 78cal 3) 1km - 5:18(5:18/km) 145/153bpm [768b/km] 78cal 4) 1km - 5:13(5:13/km) 145/151bpm [757b/km] 76cal 5) 1km - 5:11(5:11/km) 145/154bpm [752b/km] 76cal 6) 1km - 5:13(5:13/km) 145/150bpm [756b/km] 75cal 7) 0.75km - 4:22(5:51/km) 144/151bpm [843b/km] 58cal Add a comment	-	-
Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11
8.4mi, 3:10:12 Walk - General 1) 1km - 13:09(13:09/km) 82/99bpm [1079b/km] 66cal 47/75rpm 2) 1km - 12:21(12:21/km) 80/91bpm [988b/km] 66cal 50/66rpm 3) 1km - 12:45(12:45/km) 79/94bpm [1007b/km] 65cal 51/103rpm 4) 1km - 13:51(13:51/km) 80/95bpm [1107b/km] 66cal 43/119rpm 5) 1km - 14:43(14:43/km) 78/89bpm [1147b/km] 68cal 40/59rpm 6) 1km - 15:31(15:31/km) 79/89bpm [1226b/km] 66cal 41/106rpm 7) 1km - 17:43(17:43/km) 78/91bpm [1382b/km] 72cal 37/64rpm 8) 1km - 14:41(14:41/km) 82/95bpm [1204b/km] 69cal 45/58rpm 9) 1km - 14:12(14:12/km) 86/98bpm [1221b/km] 68cal 42/57rpm 10) 1km - 13:14(13:14/km) 85/93bpm [1125b/km] 64cal 50/62rpm 11) 1km - 13:17(13:17/km) 90/104bpm [1195b/km] 69cal 47/60rpm 12) 1km - 13:15(13:15/km) 76/83bpm [1008b/km] 60cal 48/61rpm 13) 1km - 13:29(13:29/km) 81/92bpm [1092b/km] 63cal 48/62rpm 14) 0.5km - 8:02(16:08/km) 82/114bpm [1323b/km] 39cal 40/66rpm Add a comment	-	5.1mi, 47:08 Run - General 1) 1km - 5:41(5:41/km) 133/152bpm [757b/km] 80cal 2) 0.45km - 3:20(7:29/km) 120/137bpm [898b/km] 33cal 3) 1km - 5:24(5:24/km) 134/142bpm [724b/km] 75cal 4) 1km - 5:35(5:35/km) 137/141bpm [766b/km] 77cal 5) 1km - 5:36(5:36/km) 137/142bpm [767b/km] 76cal 6) 1km - 5:54(5:54/km) 138/143bpm [814b/km] 77cal 7) 1km - 5:54(5:54/km) 139/141bpm [819b/km] 72cal 8) 1km - 5:34(5:34/km) 143/146bpm [796b/km] 73cal 9) 0.73km - 4:09(5:40/km) 141/144bpm [800b/km] 55cal Add a comment	20.4mi, 1:08:52 Bike - General 1) 2.11km - 5:00(2:22/km) 100/114bpm [237b/km] 48cal 78/93rpm 139/586W 25.34/34.77kmph 2) 0.55km - 1:12(2:10/km) 102/107bpm [222b/km] 10cal 77/91rpm 121/574W 27.62/31.61kmph 3) 5.29km - 10:00(1:53/km) 135/148bpm [255b/km] 143cal 88/105rpm 215/588W 31.76/38.29kmph 4) 4.11km - 10:00(2:26/km) 129/143bpm [314b/km] 113cal 84/102rpm 165/553W 24.68/41.25kmph 5) 5.1km - 10:00(1:58/km) 137/160bpm [269b/km] 118cal 80/112rpm 173/542W 30.59/53.21kmph 6) 4.83km - 10:00(2:04/km) 138/169bpm [286b/km] 120cal 85/106rpm 176/504W 29/50.52kmph 7) 5.38km - 10:00(1:52/km) 148/159bpm [275b/km] 143cal 89/104rpm 214/763W 32.25/38.9kmph 8) 2.09km - 5:00(2:23/km) 152/168bpm [363b/km] 66cal 83/114rpm 198/558W 25.14/42.49kmph 9) 3.38km - 7:40(2:16/km) 115/126bpm [261b/km] 60cal 82/100rpm 106/310W 26.46/41.08kmph Add a comment	4.4mi, 39:02 Run - General 1) 1km - 5:26(5:26/km) 130/141bpm [706b/km] 74cal 2) 1km - 5:31(5:31/km) 139/144bpm [768b/km] 76cal 3) 1km - 5:12(5:12/km) 143/150bpm [744b/km] 75cal 4) 1km - 5:22(5:22/km) 140/146bpm [751b/km] 74cal 5) 1km - 5:33(5:33/km) 144/147bpm [799b/km] 77cal 6) 1km - 5:27(5:27/km) 145/149bpm [791b/km] 77cal 7) 0.45km - 2:29(5:30/km) 147/151bpm [808b/km] 35cal 8) 0.68km - 4:02(5:57/km) 145/151bpm [863b/km] 54cal Add a comment	27.9mi, 1:30:25 Bike - General 1) 3.54km - 9:00(2:33/km) 128/148bpm [326b/km] 101cal 82/107rpm 164/596W 23.59/44.68kmph 2) 5.17km - 10:00(1:56/km) 128/141bpm [248b/km] 123cal 86/100rpm 182/452W 31/50.92kmph 3) 0.02km - 2(2:18/km) 135/135bpm [310b/km] 94/95rpm 124/132W 26.11/28.28kmph 4) 2.37km - 4:00(1:41/km) 160/169bpm [270b/km] 70cal 97/105rpm 270/556W 35.5/39.64kmph 5) 1.74km - 3:00(1:44/km) 163/174bpm [281b/km] 52cal 89/114rpm 265/659W 34.77/47.06kmph 6) 0.54km - 1:00(1:51/km) 171/176bpm [316b/km] 14cal 89/104rpm 224/520W 32.45/38.46kmph 7) 1.46km - 4:00(2:45/km) 149/165bpm [410b/km] 48cal 81/99rpm 179/884W 21.83/29.63kmph 8) 0.02km - 3(2:16/km) 141/142bpm [320b/km] 96/96rpm 112/120W 26.48/29.46kmph 9) 2.48km - 4:00(1:37/km) 160/172bpm [258b/km] 68cal 93/109rpm 258/508W 37.15/57.61kmph 10) 1.97km - 3:00(1:32/km) 160/175bpm [244b/km] 48cal 89/103rpm 238/573W 39.3/50.25kmph 11) 0.62km - 1:00(1:37/km) 173/175bpm [281b/km] 17cal 93/104rpm 260/541W 36.94/47.87kmph 12) 1.72km - 4:00(2:19/km) 134/173bpm [311b/km] 36cal 79/105rpm 128/328W 25.84/48.03kmph 13) 0.05km - 9(2:56/km) 124/124bpm [364b/km] 1cal 78/83rpm 200/225W 20.46/23.81kmph 14) 2.33km - 4:00(1:43/km) 156/169bpm [268b/km] 68cal 92/110rpm 258/706W 34.92/50.35kmph 15) 1.35km - 3:00(2:13/km) 165/178bpm [365b/km] 49cal 85/104rpm 247/723W 27.09/39.5kmph 16) 0.51km - 1:00(1:58/km) 172/175bpm [339b/km] 17cal 92/109rpm 262/869W 30.48/38.19kmph 17) 2.06km - 4:00(1:56/km) 141/174bpm [273b/km] 35cal 84/102rpm 124/645W 30.97/51.36kmph 18) 0.31km - 1:07(3:36/km) 121/131bpm [436b/km] 6cal 72/86rpm 66/678W 16.66/38.19kmph 19) 2.09km - 4:00(1:55/km) 160/175bpm [306b/km] 60cal 84/120rpm 224/654W 31.37/48.81kmph 20) 1.81km - 3:00(1:40/km) 157/164bpm [261b/km] 43cal 87/105rpm 215/584W 36.11/46.79kmph 21) 0.59km - 1:00(1:42/km) 169/173bpm [287b/km] 16cal 93/106rpm 245/545W 35.36/46.12kmph 22) 1.5km - 4:00(2:40/km) 147/170bpm [393b/km] 44cal 83/101rpm 162/404W 22.45/31.51kmph 23) 1.12km - 2:24(2:08/km) 128/144bpm [274b/km] 17cal 78/98rpm 97/685W 28.07/39.4kmph 24) 2.2km - 4:00(1:49/km) 162/174bpm [295b/km] 57cal 85/102rpm 213/586W 32.98/45.51kmph 25) 1.27km - 3:00(2:22/km) 141/175bpm [333b/km] 34cal 74/106rpm 167/771W 25.4/39.17kmph 26) 0.59km - 1:00(1:41/km) 175/178bpm [294b/km] 18cal 96/102rpm 291/336W 35.68/38.02kmph 27) 1.76km - 4:00(2:17/km) 149/178bpm [339b/km] 34cal 82/99rpm 117/328W 26.34/39kmph 28) 3.68km - 7:40(2:05/km) 142/161bpm [295b/km] 80cal 85/123rpm 151/473W 28.85/41.18kmph Add a comment	8.1mi, 3:27:10 Walk - General 1) 1km - 12:57(12:57/km) 104/111bpm [1346b/km] 70cal 49/62rpm 2) 1km - 12:44(12:44/km) 106/118bpm [1350b/km] 68cal 52/62rpm 3) 1km - 12:29(12:29/km) 105/122bpm [1311b/km] 65cal 52/60rpm 4) 1km - 12:57(12:57/km) 103/115bpm [1334b/km] 67cal 53/64rpm 5) 1km - 13:00(13:00/km) 103/115bpm [1340b/km] 67cal 51/75rpm 6) 1km - 25:02(25:02/km) 95/113bpm [2378b/km] 107cal 20/61rpm 7) 1km - 13:57(13:57/km) 94/103bpm [1311b/km] 68cal 42/107rpm 8) 1km - 13:43(13:43/km) 93/107bpm [1276b/km] 64cal 50/71rpm 9) 1km - 13:26(13:26/km) 92/105bpm [1235b/km] 65cal 48/68rpm 10) 1km - 12:58(12:58/km) 91/100bpm [1179b/km] 63cal 53/83rpm 11) 1km - 12:57(12:57/km) 90/99bpm [1166b/km] 63cal 53/61rpm 12) 1km - 14:35(14:35/km) 94/105bpm [1371b/km] 70cal 42/68rpm 13) 1km - 36:22(36:22/km) 90/106bpm [3272b/km] 159cal 11/70rpm 14) 0km - 3(21:32/km) 76/78bpm [1637b/km] Add a comment 6.7mi, 1:02:03 Run - General 1) 1km - 5:20(5:20/km) 137/149bpm [731b/km] 74cal 2) 1km - 5:46(5:46/km) 143/150bpm [824b/km] 82cal 3) 1km - 6:01(6:01/km) 133/154bpm [801b/km] 76cal 4) 1km - 6:55(6:55/km) 139/147bpm [961b/km] 87cal 5) 1km - 5:59(5:59/km) 140/153bpm [837b/km] 77cal 6) 1km - 5:59(5:59/km) 136/151bpm [813b/km] 72cal 7) 1km - 5:30(5:30/km) 142/149bpm [781b/km] 73cal 8) 1km - 5:15(5:15/km) 145/150bpm [761b/km] 72cal 9) 1km - 5:27(5:27/km) 148/158bpm [806b/km] 78cal 10) 1km - 6:06(6:06/km) 148/153bpm [904b/km] 86cal 11) 0.71km - 3:45(5:18/km) 149/152bpm [789b/km] 53cal Add a comment
Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18
-	20.6mi, 1:05:10 Bike - General 1) 2.09km - 5:00(2:24/km) 116/136bpm [278b/km] 62cal 84/98rpm 184/475W 25.03/34.7kmph 2) 0.64km - 1:40(2:37/km) 118/139bpm [309b/km] 10cal 81/101rpm 83/198W 22.94/33.76kmph 3) 26.83km - 50:00(1:52/km) 142/167bpm [265b/km] 709cal 88/126rpm 211/738W 32.2/53.14kmph 4) 2.18km - 5:00(2:18/km) 126/155bpm [289b/km] 50cal 81/97rpm 145/463W 26.13/36.65kmph 5) 1.39km - 3:30(2:31/km) 120/126bpm [303b/km] 32cal 80/98rpm 130/385W 23.79/30.57kmph Add a comment	7.8mi, 1:03:01 Run - General 1) 1km - 5:08(5:08/km) 132/148bpm [678b/km] 69cal 2) 1km - 4:56(4:56/km) 147/151bpm [726b/km] 75cal 3) 1km - 4:59(4:59/km) 143/147bpm [712b/km] 73cal 4) 1km - 4:56(4:56/km) 143/148bpm [707b/km] 72cal 5) 1km - 4:56(4:56/km) 144/149bpm [711b/km] 72cal 6) 1km - 4:56(4:56/km) 146/149bpm [720b/km] 73cal 7) 1km - 5:02(5:02/km) 144/149bpm [725b/km] 74cal 8) 1km - 5:10(5:10/km) 148/155bpm [764b/km] 76cal 9) 1km - 5:01(5:01/km) 151/153bpm [759b/km] 76cal 10) 1km - 5:02(5:02/km) 151/156bpm [760b/km] 75cal 11) 1km - 5:06(5:06/km) 154/156bpm [785b/km] 77cal 12) 0.94km - 4:47(5:05/km) 153/157bpm [778b/km] 71cal 13) 0.55km - 3:01(5:28/km) 150/155bpm [819b/km] 41cal Add a comment	22.1mi, 1:18:02 Bike - General 1) 2.79km - 6:00(2:09/km) 108/119bpm [232b/km] 67cal 83/102rpm 164/451W 27.94/36.55kmph 2) 0.04km - 5(2:02/km) 111/111bpm [225b/km] 73/90rpm 59/165W 29.54/27.75kmph 3) 1.52km - 3:00(1:58/km) 113/120bpm [222b/km] 36cal 89/100rpm 179/388W 30.48/36.38kmph 4) 1.47km - 3:00(2:02/km) 123/128bpm [251b/km] 39cal 88/100rpm 197/444W 29.44/34.7kmph 5) 1.32km - 3:00(2:16/km) 120/124bpm [272b/km] 37cal 88/97rpm 181/281W 26.42/32.28kmph 6) 1.06km - 3:00(2:49/km) 132/147bpm [373b/km] 42cal 92/103rpm 214/398W 21.26/25.16kmph 7) 0.87km - 2:00(2:18/km) 129/143bpm [297b/km] 23cal 92/97rpm 174/268W 26.04/28.12kmph 8) 0.5km - 1:00(2:01/km) 126/136bpm [254b/km] 14cal 94/106rpm 212/513W 29.82/34.46kmph 9) 1.51km - 3:00(1:59/km) 131/141bpm [261b/km] 36cal 92/104rpm 180/456W 30.13/34.03kmph 10) 0.77km - 1:00(1:18/km) 122/130bpm [159b/km] 11cal 83/106rpm 169/373W 46.1/56.13kmph 11) 1.56km - 3:00(1:55/km) 130/139bpm [250b/km] 37cal 87/106rpm 185/565W 31.2/43.87kmph 12) 0.94km - 2:00(2:07/km) 131/142bpm [278b/km] 25cal 88/99rpm 188/360W 28.31/36.38kmph 13) 1.43km - 3:00(2:06/km) 124/133bpm [260b/km] 38cal 90/100rpm 190/391W 28.64/34.36kmph 14) 1.01km - 2:00(1:59/km) 134/143bpm [266b/km] 22cal 91/104rpm 166/416W 30.24/37.69kmph 15) 1.14km - 3:00(2:37/km) 130/144bpm [341b/km] 29cal 79/174rpm 138/677W 22.87/29.96kmph 16) 0.66km - 2:00(3:01/km) 118/125bpm [355b/km] 21cal 79/95rpm 154/384W 19.94/24.62kmph 17) 0.31km - 1:00(3:17/km) 136/143bpm [446b/km] 14cal 86/96rpm 224/576W 18.31/24.22kmph 18) 1.24km - 3:00(2:25/km) 121/145bpm [292b/km] 30cal 81/102rpm 143/399W 24.85/34.5kmph 19) 0.45km - 1:00(2:14/km) 136/139bpm [303b/km] 10cal 92/99rpm 156/352W 26.92/35.14kmph 20) 1.44km - 3:00(2:05/km) 125/134bpm [260b/km] 34cal 87/101rpm 164/437W 28.85/36.68kmph 21) 0.98km - 2:00(2:02/km) 132/139bpm [268b/km] 26cal 92/100rpm 196/318W 29.53/34.8kmph 22) 1.46km - 3:00(2:03/km) 128/145bpm [263b/km] 31cal 87/105rpm 148/510W 29.21/42.16kmph 23) 0.79km - 2:00(2:32/km) 123/128bpm [312b/km] 19cal 85/103rpm 136/547W 23.68/36.85kmph 24) 2.19km - 5:00(2:17/km) 121/129bpm [276b/km] 52cal 83/98rpm 150/571W 26.33/35.37kmph 25) 8.07km - 17:57(2:14/km) 121/154bpm [269b/km] 183cal 86/108rpm 146/537W 26.96/36.31kmph Add a comment	6.4mi, 57:01 Run - General 1) 1km - 5:28(5:28/km) 135/145bpm [738b/km] 75cal 2) 1km - 5:10(5:10/km) 146/152bpm [755b/km] 77cal 3) 1km - 6:53(6:53/km) 142/149bpm [977b/km] 92cal 4) 1km - 5:00(5:00/km) 144/148bpm [720b/km] 73cal 5) 1km - 5:22(5:22/km) 146/150bpm [785b/km] 78cal 6) 1km - 5:53(5:53/km) 147/155bpm [864b/km] 83cal 7) 1km - 5:13(5:13/km) 151/155bpm [787b/km] 76cal 8) 1km - 5:14(5:14/km) 154/156bpm [806b/km] 79cal 9) 1km - 5:30(5:30/km) 153/156bpm [840b/km] 81cal 10) 1km - 5:30(5:30/km) 152/157bpm [835b/km] 78cal 11) 0.26km - 1:49(6:54/km) 148/153bpm [1020b/km] 23cal Add a comment 0mi, 10:36 Run - General Add a comment	28.5mi, 1:30:56 Bike - General 1) 8.93km - 20:00(2:14/km) 128/147bpm [287b/km] 224cal 85/124rpm 163/493W 26.78/37.35kmph 2) 0.38km - 1:07(2:58/km) 143/148bpm [425b/km] 15cal 80/98rpm 201/466W 20.19/27.41kmph 3) 6.14km - 11:00(1:48/km) 160/171bpm [287b/km] 179cal 92/120rpm 247/664W 33.47/53.85kmph 4) 1.74km - 4:00(2:18/km) 134/169bpm [308b/km] 38cal 82/110rpm 137/474W 26.14/38.8kmph 5) 0.06km - 19(5:30/km) 134/135bpm [736b/km] 2cal 62/85rpm 83/368W 10.93/25.16kmph 6) 6.43km - 11:00(1:43/km) 159/170bpm [272b/km] 178cal 91/105rpm 245/543W 35.08/46.39kmph 7) 1.62km - 4:00(2:28/km) 133/157bpm [328b/km] 37cal 80/97rpm 133/297W 24.31/32.65kmph 8) 0.02km - 3(2:28/km) 123/123bpm [304b/km] 91/92rpm 94/103W 24.26/27.41kmph 9) 6.19km - 11:00(1:47/km) 159/175bpm [283b/km] 169cal 89/113rpm 232/802W 33.77/47.9kmph 10) 1.81km - 4:00(2:13/km) 134/159bpm [297b/km] 37cal 84/133rpm 132/284W 27.11/36.71kmph 11) 0.02km - 3(2:32/km) 128/128bpm [324b/km] 74/75rpm 213/226W 23.67/20.46kmph 12) 6.59km - 11:00(1:40/km) 165/173bpm [275b/km] 186cal 94/113rpm 258/707W 35.96/53.98kmph 13) 2.08km - 4:00(1:55/km) 137/171bpm [263b/km] 37cal 79/93rpm 131/458W 31.23/52.7kmph 14) 0.02km - 4(2:38/km) 127/128bpm [335b/km] 84/88rpm 122/130W 22.77/29.39kmph 15) 3.89km - 9:20(2:24/km) 125/142bpm [300b/km] 87cal 83/100rpm 131/588W 25.01/31.88kmph Add a comment 0mi, 4:56 Cross - Strength Add a comment	-

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