paulcook

M45 West Yorkshire

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STATUS Finally won my first race (kind of!)

Races
141
Miles
16985
Miles
16
Miles
2373
Miles
2670
WAVA
72.18%
5k
18:51
5M
32:01
10k
39:50
10M
1:09:04
Half
1:28:25
Mara
3:49:43

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Recent Training
23rd Apr	Progressive	3.1mi	24:29
23rd Apr	Commute	1.7mi	33:52
23rd Apr	Commute	1.7mi	25:25
22nd Apr	Easy	1.3mi	11:06
22nd Apr	Easy	8.3mi	1:43:21

12 Month Benchmarks	Run
Mile	6:21
5k	21:25
5mi	36:07
10k	44:49
10mi	1:13:27
Half	1:57:18
20mi	3:11:16
Mara	4:24:16
50k	5:15:12

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Best Times
Best WAVA

Dist	Races	2002	2008	2009	2010	2011	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
3.4km	1														40:14 23.28		40:14 19:03/mi	23.28
4.7km	1														1:03:36 20.55		1:03:36 21:47/mi	20.55
5km	26				19:31 65.91	19:32 66.20	20:51 63.04	19:26 68.62	19:55 66.96	18:51 71.26	19:52 68.11			19:57 69.36	19:19 72.18		18:51 6:04/mi	72.18
4mi	1									38:59 44.59							38:59 9:45/mi	44.59
5mi	4				32:17 65.29	32:01 65.92											32:01 6:24/mi	65.92
5.5mi	6									46:31 52.05	49:09 49.64			47:59 52.06			46:31 8:27/mi	52.06
9.1km	1								47:53 51.28								47:53 8:28/mi	51.28
5.9mi	1									1:06:35 38.76							1:06:35 11:17/mi	38.76
6mi	2										42:27 62.30			41:32 65.19			41:32 6:55/mi	65.19
10km	9		42:31 62.09	42:14 62.51	39:50 66.30	39:50 66.38		42:13 63.67									39:50 6:25/mi	66.38
6.9mi	3										51:13 59.76	53:38 57.52		53:14 58.88			51:13 7:25/mi	59.76
12.5km	1								1:15:37 45.54								1:15:37 9:44/mi	45.54
13.7km	1											1:11:32 53.80					1:11:32 8:24/mi	53.80
14km	1							1:09:47 54.96									1:09:47 8:01/mi	54.96
9mi	1													1:29:42 46.22			1:29:42 9:58/mi	46.22
10mi	2			1:09:04 63.34													1:09:04 6:54/mi	63.34
10.5mi	1								1:25:30 55.28								1:25:30 8:09/mi	55.28
11mi	1							1:22:22 59.57									1:22:22 7:29/mi	59.57
20km	4							1:44:12 53.74	1:48:56 51.40	1:52:35 50.03	1:42:12 55.49						1:42:12 8:13/mi	55.49
13.1mi	6	1:40:36 57.63	1:36:05 60.34		1:29:25 64.84	1:28:25 65.58											1:28:25 6:45/mi	65.58
14.9mi	1										3:02:16 37.63						3:02:16 12:14/mi	37.63
15mi	3										3:15:40 35.30						3:15:40 13:03/mi	35.30
15.3mi	1									2:27:47 47.34							2:27:47 9:40/mi	47.34
15.5mi	1								2:09:20 54.59								2:09:20 8:21/mi	54.59
16.8mi	1									3:22:05 38.59							3:22:05 12:02/mi	38.59
37.4km	1												4:25:44 42.55				4:25:44 11:26/mi	42.55
23.3mi	2									4:39:07 39.39							4:39:07 11:59/mi	39.39
26.2mi	3		3:49:43 52.92			4:39:26 43.51			4:51:38 42.45								3:49:43 8:46/mi	52.92
29mi	1													6:32:04 37.08			6:32:04 13:31/mi	37.08
32mi	2											5:24:56 49.68				5:19:35 52.20	5:19:35 9:59/mi	52.20
37mi	1														10:14:29 32.35		10:14:29 16:36/mi	32.35
40mi	4								7:16:00 47.97	7:43:00 45.45	7:04:00 49.96			6:43:00 53.84			6:43:00 10:05/mi	53.84
53mi	1										11:53:36 41.88						11:53:36 13:28/mi	41.88
55mi	1									12:31:59 41.45							12:31:59 13:40/mi	41.45
60mi	1											12:11:16 48.39					12:11:16 12:11/mi	48.39
110mi	1												27:59:36 46.97				27:59:36 15:16/mi	46.97

2024		Result	WAVA	Distance
9 Mar	Haworth Hobble PB	5:19:35	52.20	32mi
1 Jan	Captain Cooks	40:30	54.13	4.8mi
2023		Result	WAVA	Distance
10 Dec	CLOK Regional Event - Ayton Moor PB	40:14	23.28	3.4km
17 Sep	CLOK Regional Event - South Gare PB	1:03:36	20.55	4.7km
30 Aug	Roseberry Topping	17:02	35.83	2.3km
3 Jun	Darlington South Park parkrun SB	19:19	72.18	5km
20 May	Old County Tops PB	10:14:29	32.35	37mi
22 Apr	Teenager With Altitude	4:11:54	29.52	15.6mi
19 Mar	Bilsdale	2:44:36	43.33	15mi
11 Mar	At The Double	59:07	53.28	6.88mi
23 Feb	Fisher's Espresso Round	2:53:00	33.78	12.4mi
4 Feb	Wadsworth Trog	3:23:11	45.22	19mi
2022		Result	WAVA	Distance
27 Dec	Guisborough Woods SB	47:59	52.06	5.5mi
19 Nov	Harriers v Cyclists	46:06	54.19	5.5mi
13 Nov	Saltergate Gallows	1:46:29	56.21	12.7mi
23 Oct	Lockton Limping Fell Race	1:01:59	51.75	7mi
18 Sep	Fryup Frazzler	52:05	50.59	9.4km
10 Sep	The Castleton Show Run PB	41:32	65.19	6mi
27 Aug	Bilsdale Show	47:09	52.86	8.9km
20 Aug	Stewart parkrun, Middlesbrough SB	19:57	69.36	5km
12 Aug	Let's Run Round PB	6:32:04	37.08	29mi
6 Aug	Osmotherley Show	49:45	57.22	6.3mi
23 Jul	Flatts Lane parkrun	21:13	65.22	5km
20 Jul	Cock Howe and Beyond	50:00	55.07	6.1mi
17 Jul	Viking Chase	1:14:22	45.73	12km
9 Jul	Lyke Wake Challenge PB	6:43:00	53.84	40mi
18 Jun	Buckden Pike	45:32	36.65	6km
1 Jun	Blencathra Fell Race	1:24:40	43.27	8mi
15 May	Fox and Hounds Chase PB	1:29:42	46.22	9mi
30 Apr	Guisborough 3 Tops Fell Race	1:36:02	48.23	10mi
3 Apr	Heartbeat Hobble SB	53:14	58.88	6.9mi
20 Mar	Bilsdale	2:49:08	41.83	15mi
12 Mar	At The Double	1:01:36	50.73	6.88mi
9 Jan	Commondale Clart	44:49	55.30	5.5mi
2021		Result	WAVA	Distance
5 Dec	Eskdale Eureka	1:24:06	50.44	9.2mi
14 Nov	Saltergate Gallows	1:46:44	53.84	12.3mi
24 Oct	Lockton Limping Fell Race	59:44	53.28	7mi
9 Oct	Three Peaks Race PB	4:25:44	42.55	37.4km
29 May	Hardmoors 110 PB	27:59:36	46.97	110mi
2020		Result	WAVA	Distance
19 Sep	Hardmoors 60 PB	12:11:16	48.39	60mi
14 Mar	Haworth Hobble SB	5:24:56	49.68	32mi
23 Feb	Heartbeat Hobble SB	53:38	57.52	6.9mi
2 Feb	Glaisdale Rigg PB	1:11:32	53.80	13.7km
1 Jan	Captain Cooks	39:01	54.47	4.8mi
2019		Result	WAVA	Distance
27 Dec	Guisborough Woods SB	49:09	49.64	5.5mi
1 Dec	Eskdale Eureka	1:26:14	48.41	9.2mi
3 Nov	Lockton Limping Fell Race	1:01:29	50.94	7mi
20 Oct	Gormire Gamble	47:52	52.86	5.7mi
12 Oct	Langdale Horseshoe	3:39:26	26.20	12.5mi
14 Sep	The Castleton Show Run SB	42:27	62.30	6mi
7 Sep	Darlington South Park parkrun SB	19:52	68.11	5km
1 Sep	Castle Carr Fell Race PB	3:15:40	35.30	15mi
27 Aug	Roseberry Topping	16:08	36.73	2.3km
3 Aug	Osmotherley Show	49:01	56.72	6.3mi
24 Jul	Inclined to Madness	57:31	54.03	7mi
20 Jul	Catterick parkrun	19:59	67.72	5km
13 Jul	Lyke Wake Challenge SB	7:04:00	49.96	40mi
19 Jun	Whorlton Run	52:22	57.87	11km
26 May	Helvellyn and the Dodds PB	3:02:16	37.63	14.9mi
1 May	Gribdale Growler	44:46	56.08	5.7mi
27 Apr	Three Peaks Race	4:16:09	43.22	23.3mi
14 Apr	Gisborough Moors PB	1:42:12	55.49	20km
23 Mar	Hackworth parkrun	20:13	66.93	5km
16 Mar	Hardmoors 55 PB	11:53:36	41.88	53mi
24 Feb	Heartbeat Hobble PB	51:13	59.76	6.9mi
6 Jan	Commondale Clart	42:46	56.61	5.5mi
1 Jan	Nine Standards	1:05:02	55.01	8mi
2018		Result	WAVA	Distance
27 Dec	Guisborough Woods PB	46:31	52.05	5.5mi
25 Nov	Eskdale Eureka	1:19:23	44.05	12.6km
17 Nov	Tour of Pendle Fell Race PB	3:22:05	38.59	16.8mi
4 Nov	Saltergate Gallows	1:01:11	60.39	8.25mi
28 Oct	Gormire Gamble	49:22	50.85	5.7mi
14 Oct	Rombalds Romp	1:04:49	44.34	6.5mi
22 Sep	Great Whernside Fell Race PB	38:59	44.59	4mi
1 Sep	Firth Fell Race		0.00	6mi
29 Aug	Roseberry Topping	15:03	39.09	2.3km
25 Aug	Albert parkrun, Middlesbrough PB	18:51	71.26	5km
4 Aug	Osmotherley Show	49:52	55.36	6.3mi
25 Jul	Inclined to Madness	57:10	46.70	6.1mi
14 Jul	Lyke Wake Challenge SB	7:43:00	45.45	40mi
16 Jun	Alwinton 3 Tops Fell Race PB	2:27:47	47.34	15.28mi
2 Jun	Pen Y Ghent Fell Race PB	1:06:35	38.76	5.9mi
22 May	Roseberry Romp	42:12	51.66	5mi
5 May	Darlington South Park parkrun	20:14	66.39	5km
28 Apr	Three Peaks Race PB	4:39:07	39.39	23.3mi
15 Apr	Gisborough Moors SB	1:52:35	50.03	20km
17 Mar	Hardmoors 55 PB	12:31:59	41.45	55mi
1 Jan	Captain Cooks	41:31	50.41	4.8mi
2017		Result	WAVA	Distance
3 Dec	Angus Tait Hexhamshire Hobble PB	1:25:30	55.28	10.5mi
30 Sep	Firth Fell Race PB	1:15:37	45.54	12.5km
10 Sep	Yorkshireman Off Road Half Marathon PB	2:09:20	54.59	15.5mi
30 Aug	Roseberry Topping	16:03	36.39	2.3km
16 Aug	Gribdale Gallop PB	47:53	51.28	9.1km
5 Aug	Osmotherley Show	50:55	53.87	6.3mi
22 Jul	Fountains Abbey parkrun SB	19:55	66.96	5km
18 Jul	Chapel Fell Top	46:41	39.80	4.3mi
8 Jul	Lyke Wake Challenge SB	7:16:00	47.97	40mi
11 Jun	Hardmoors Wainstones Marathon SB	4:51:38	42.45	26.2mi
23 May	Roseberry Romp	41:53	51.68	5mi
23 Apr	Gisborough Moors SB	1:48:56	51.40	20km
4 Feb	Sedgefield parkrun	20:45	64.27	5km
2016		Result	WAVA	Distance
10 Dec	Albert parkrun, Middlesbrough	19:30	68.39	5km
5 Nov	Albert parkrun, Middlesbrough SB	19:26	68.62	5km
23 Oct	Osmotherley Trail 20K SB	1:44:12	53.74	20km
8 Oct	Tees Barrage parkrun	20:44	64.32	5km
31 Aug	Roseberry Topping	17:10	33.78	2.3km
31 Jul	James Herriot 14k (Fell) PB	1:09:47	54.96	14km
16 Jul	Bradford parkrun	20:29	64.63	5km
2 Jul	Hamsterley Forest 11 PB	1:22:22	59.57	11mi
25 Jun	Tees Barrage parkrun	21:14	62.35	5km
19 Jun	Newton Aycliffe 10k SB	42:13	63.67	10km
24 Apr	Stockton Duathlon - Sprint distance	20:37 / 37:14 /10:25	0.00	0km/23.1km/7.5km
2 Apr	Tees Barrage parkrun	21:30	61.58	5km
27 Feb	Bradford parkrun	20:40	64.06	5km
2015		Result	WAVA	Distance
7 Nov	Tees Barrage parkrun	21:02	62.94	5km
3 Oct	Tees Barrage parkrun	21:13	62.40	5km
19 Sep	Bradford parkrun SB	20:51	63.04	5km
1 Aug	Tees Barrage parkrun	21:59	59.79	5km
2011		Result	WAVA	Distance
29 Oct	Albert parkrun, Middlesbrough SB	19:32	66.20	5km
18 Sep	Maui Marathon SB	4:39:26	43.51	26.2mi
6 Jul	Pitstop 10K SB	39:50	66.38	10km
12 Jun	Redcar Half Marathon	1:30:08	64.33	13.1mi
2 May	Tees Barrage 10k	40:53	64.67	10km
27 Mar	Hartlepool Marina 5 PB	32:01	65.92	5mi
23 Jan	Brass Monkey Half Marathon PB	1:28:25	65.58	13.1mi
2010		Result	WAVA	Distance
5 Sep	Middlesbrough Tees Pride 10K PB	39:50	66.30	10km
8 Aug	Darlington 10k	40:24	65.37	10km
13 Jun	Redcar Half Marathon	1:33:34	61.96	13.1mi
16 May	Middlesbrough Tees Pride 5k	19:56	64.54	5km
28 Mar	Hartlepool Marina 5 SB	32:17	65.29	5mi
21 Mar	Epilepsy Action Bradford 10k	40:28	65.26	10km
13 Mar	Albert parkrun, Middlesbrough SB	19:31	65.91	5km
20 Feb	Albert parkrun, Middlesbrough	19:36	65.63	5km
6 Feb	Albert parkrun, Middlesbrough	20:29	62.80	5km
24 Jan	Brass Monkey Half Marathon SB	1:29:25	64.84	13.1mi
2009		Result	WAVA	Distance
18 Oct	Bradford City Run PB	1:09:04	63.34	10mi
6 Sep	Middlesbrough Tees Pride 10k SB	42:14	62.51	10km
9 Aug	Darlington 10K	45:53	57.54	10km
2008		Result	WAVA	Distance
19 Oct	Amsterdam Marathon PB	3:49:43	52.92	26.2mi
5 Oct	Great North Run SB	1:36:05	60.34	13.1mi
10 Aug	Darlington 10k SB	42:31	62.09	10km
2002		Result	WAVA	Distance
28 Apr	Sheffield Half Marathon SB	1:40:36	57.63	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	85	62	72	40	0	0	0	0	0	0	0	0	259
2024	203	238	251	162	0	0	0	0	0	0	0	0	853
2023	12	2	22	28	28	44	41	63	65	56	62	62	484
2023	148	185	211	193	131	126	119	140	158	118	196	108	1835
2022	0	0	0	7	15	8	0	3	2	6	4	9	54
2022	145	132	116	175	221	232	186	162	133	202	202	169	2072
2021	9	12	18	5	3	0	1	4	0	0	3	0	54
2021	213	193	233	240	312	84	57	184	210	100	158	105	2089
2020	40	11	15	0	0	19	13	10	6	12	10	12	148
2020	195	183	187	165	179	153	197	241	166	153	183	135	2137
2019	27	36	37	51	36	45	32	44	30	15	22	17	393
2019	2.5	0	0	0	0	0	0	0	0	0	0	0	2.5
2019	156	129	196	154	151	178	140	155	181	177	101	155	1873
2019	6	0	0	0	0	0	0	0	0	0	0	0	6
2018	40	34	34	39	38	39	24	62	28	41	38	27	446
2018	0	4	0	0	0	0	0	0	0	0	0	0	4
2018	136	70	116	132	146	179	139	128	146	150	140	167	1649
2018	0	0	0	0	56	56	53	0	18	33	38	14	268
2017	35	22	27	27	40	33	38	40	35	30	45	26	395
2017	0.5	1.6	0	0	0	0	0	0	0	0	0	0	2.1
2017	79	47	101	139	145	159	142	140	112	41	103	51	1259
2017	8	17	81	111	59	29	29	72	71	98	44	13	632
2016	25	56	27	43	48	45	32	35	34	36	26	25	431
2016	1.2	0.7	0.5	0	0.6	0	0.6	0	1	1.2	0.9	0.5	7.2
2016	15	41	21	51	64	80	100	90	75	108	109	58	812
2016	96	121	65	198	251	137	146	81	132	144	76	21	1467
2015	0	0	0	0	0	0	0	0	0	0	0	7	7
2015	11	3	28	36	50	58	68	55	30	62	64	46	512
2014	5	5	17	8	12	16	33	18	27	32	47	18	237
2013	10	2	11	19	19	19	31	35	31	25	24	0	226
2012	43	15	36	20	40	10	37	28	30	40	9	0	309
2011	92	77	96	131	102	110	95	112	58	32	5	25	934
2010	0	0	0	0	0	0	0	0	16	48	63	59	186

Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3
1.1mi, 9:44 Run - Easy 1) 0mi - 9:08(0/mi) 2) 0mi - 35(0/mi) Add a comment 12.8mi, 2:06:03 Run - General 1) 0mi - 10:06(0/mi) 2) 0mi - 10:33(0/mi) 3) 0mi - 10:21(0/mi) 4) 0mi - 9:03(0/mi) 5) 0mi - 10:31(0/mi) 6) 0mi - 10:56(0/mi) 7) 0mi - 9:35(0/mi) 8) 0mi - 8:38(0/mi) 9) 0mi - 9:41(0/mi) 10) 0mi - 10:45(0/mi) 11) 0mi - 9:08(0/mi) 12) 0mi - 8:10(0/mi) 13) 0mi - 8:36(0/mi) Add a comment 1mi, 8:57 Run - Easy 1) 0mi - 8:47(0/mi) 2) 0mi - 10(0/mi) Add a comment	1.3mi, 10:24 Run - Easy 1) 0mi - 8:20(0/mi) 2) 0mi - 2:03(0/mi) Add a comment 5.3mi, 46:19 Run - Easy 1) 0mi - 8:43(0/mi) 2) 0mi - 8:32(0/mi) 3) 0mi - 8:35(0/mi) 4) 0mi - 8:30(0/mi) 5) 0mi - 8:55(0/mi) 6) 0mi - 3:04(0/mi) Add a comment 3mi, 50:48 Walk - General 1) 1mi - 15:38(15:38/mi) 113/152rpm 2) 1mi - 26:54(26:54/mi) 110/124rpm 3) 1mi - 16:56(16:56/mi) 106/118rpm 4) 0.04mi - 40(16:46/mi) 106/118rpm Add a comment 1.3mi, 20:04 Walk - General 1) 1mi - 15:19(15:19/mi) 114/148rpm 2) 0.26mi - 4:43(18:18/mi) 108/124rpm Add a comment	12.9mi, 2:15:58 Run - Long Run 1) 0mi - 9:19(0/mi) 2) 0mi - 14:34(0/mi) 3) 0mi - 9:15(0/mi) 4) 3.31mi - 11:01(3:20/mi) 74/101rpm 5.46/8.1mph 5) 3.31mi - 10:16(3:06/mi) 74/101rpm 5.46/8.1mph 6) 3.31mi - 9:58(3:01/mi) 74/101rpm 5.46/8.1mph 7) 2.7mi - 9:52(3:39/mi) 77/96rpm 5.75/7.78mph 8) 2.7mi - 9:19(3:27/mi) 77/96rpm 5.75/7.78mph 9) 2.7mi - 11:30(4:15/mi) 77/96rpm 5.75/7.78mph 10) 3.56mi - 10:31(2:57/mi) 77/96rpm 5.83/7.45mph 11) 3.56mi - 10:25(2:55/mi) 77/96rpm 5.83/7.45mph 12) 2mi - 12:05(6:03/mi) 73/101rpm 5.49/7.9mph 13) 1.29mi - 7:52(6:05/mi) 81/103rpm 6/7.56mph Add a comment 1.3mi, 21:06 Walk - General 1) 1mi - 15:18(15:18/mi) 113/130rpm 2) 0.29mi - 5:47(20:02/mi) 107/120rpm Add a comment	7.5mi, 1:07:39 Run - Easy 1) 0mi - 8:48(0/mi) 2) 0mi - 8:42(0/mi) 3) 0mi - 9:38(0/mi) 4) 0mi - 9:23(0/mi) 5) 0mi - 8:53(0/mi) 6) 0mi - 9:02(0/mi) 7) 0mi - 8:56(0/mi) 8) 0mi - 4:16(0/mi) Add a comment 1.3mi, 21:26 Walk - General 1) 1mi - 16:29(16:29/mi) 107/120rpm 2) 0.31mi - 4:56(16:01/mi) 109/122rpm Add a comment 0.5mi, 43:19 Walk - General 1) 0.49mi - 43:18(1:28:26/mi) 91/218rpm Add a comment 1.3mi, 15:47 Run - Easy 1) 0mi - 12:13(0/mi) 2) 0mi - 3:33(0/mi) Add a comment	0mi, 10:00 Cross - Strength Plank / core / squats / lunges / stretching Add a comment 1.3mi, 10:23 Run - Easy 1) 0mi - 8:07(0/mi) 2) 0mi - 2:15(0/mi) Add a comment 5.1mi, 40:51 Run - General 1) 0mi - 8:10(0/mi) 2) 0mi - 7:38(0/mi) 3) 0mi - 8:03(0/mi) 4) 0mi - 8:02(0/mi) 5) 0mi - 8:12(0/mi) 6) 0mi - 46(0/mi) Add a comment	1.3mi, 10:46 Run - Easy 1) 0mi - 8:34(0/mi) 2) 0mi - 2:11(0/mi) Add a comment 10.7mi, 1:58:02 Run - General 1) 0mi - 14:20(0/mi) 2) 0mi - 12:01(0/mi) 3) 0mi - 11:11(0/mi) 4) 0mi - 8:40(0/mi) 5) 0mi - 9:37(0/mi) 6) 0mi - 9:51(0/mi) 7) 0mi - 11:23(0/mi) 8) 0mi - 10:11(0/mi) 9) 0mi - 12:20(0/mi) 10) 0mi - 12:06(0/mi) 11) 0mi - 6:21(0/mi) Add a comment 1.3mi, 11:16 Run - Easy 1) 0mi - 8:48(0/mi) 2) 0mi - 2:28(0/mi) Add a comment 1.7mi, 26:20 Walk - Commute 1) 1mi - 15:54(15:54/mi) 111/124rpm 2) 0.65mi - 10:25(16:03/mi) 108/120rpm Add a comment	0mi, 10:00 Cross - Strength Core / squats / lunges / stretching Add a comment 3.9mi, 35:12 Run - Recovery Run 1) 0mi - 8:58(0/mi) 2) 0mi - 8:56(0/mi) 3) 0mi - 8:56(0/mi) 4) 0mi - 8:22(0/mi) Add a comment 1.8mi, 28:19 Walk - Commute 1) 1mi - 26:14(26:14/mi) 110/124rpm 2) 0.75mi - 12:50(17:06/mi) 106/122rpm Add a comment 1.6mi, 16:54 Walk - Commute 1) 1mi - 11:41(11:41/mi) 127/176rpm 2) 0.55mi - 5:12(9:29/mi) 151/176rpm Add a comment
Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10
0mi, 10:00 Cross - Strength Core / squats / lunges Add a comment 1.3mi, 10:37 Run - Easy 1) 0mi - 8:03(0/mi) 2) 0mi - 2:33(0/mi) Add a comment 5.2mi, 38:19 Run - Steady-State 1) 0mi - 8:00(0/mi) 2) 1.33mi - 7:03(5:18/mi) 83/92rpm 7.64/9.37mph 3) 1.33mi - 7:09(5:23/mi) 83/92rpm 7.64/9.37mph 4) 1.33mi - 6:59(5:16/mi) 83/92rpm 7.64/9.37mph 5) 3.29mi - 7:41(2:20/mi) 85/94rpm 8.57/9.35mph 6) 0.54mi - 1:26(2:38/mi) 81/90rpm 6.73/8.39mph Add a comment 0.8mi, 1:39:21 Walk - General 1) 0.84mi - 1:39:20(1:58:30/mi) 92/298rpm Add a comment 1.3mi, 18:45 Walk - General 1) 1mi - 14:29(14:29/mi) 116/134rpm 2) 0.27mi - 4:15(15:42/mi) 113/128rpm Add a comment	8.5mi, 1:17:58 Run - Easy 1) 0mi - 9:11(0/mi) 2) 0mi - 8:43(0/mi) 3) 0mi - 9:08(0/mi) 4) 0mi - 11:08(0/mi) 5) 0mi - 8:53(0/mi) 6) 0mi - 8:48(0/mi) 7) 0mi - 8:44(0/mi) 8) 0mi - 8:40(0/mi) 9) 0mi - 4:42(0/mi) Add a comment 1.9mi, 29:28 Walk - Commute 1) 1mi - 1:04:34(1:04:34/mi) 110/126rpm 2) 0.93mi - 13:36(14:33/mi) 114/132rpm Add a comment 1.7mi, 21:38 Walk - Commute 1) 1mi - 12:33(12:33/mi) 126/178rpm 2) 1mi - 21:28(21:28/mi) 118/180rpm 3) 1mi - 39:02(39:02/mi) 134/168rpm 4) 1mi - 22:27(22:27/mi) 5) 1mi - 10:19(10:19/mi) 6) 1mi - 33:29(33:29/mi) 7) 1mi - 17:53(17:53/mi) 8) 1mi - 14:02(14:02/mi) 9) 1mi - 19:43(19:43/mi) 10) 1mi - 26:48(26:48/mi) 11) 1mi - 41:24(41:24/mi) 12) 0.1mi - 4:00(39:26/mi) Add a comment	9mi, 2:01:44 Run - Hill Work 1) 0mi - 13:12(0/mi) 2) 0mi - 13:08(0/mi) 3) 0mi - 14:43(0/mi) 4) 0mi - 14:37(0/mi) 5) 0mi - 13:27(0/mi) 6) 0mi - 13:45(0/mi) 7) 0mi - 13:51(0/mi) 8) 0mi - 14:32(0/mi) 9) 0mi - 10:28(0/mi) Add a comment 1.3mi, 1:10:34 Walk - General 1) 1mi - 57:50(57:50/mi) 98/228rpm 2) 0.26mi - 12:43(48:53/mi) 86/102rpm Add a comment	1.2mi, 10:25 Run - Easy 1) 0mi - 8:50(0/mi) 2) 0mi - 1:34(0/mi) Add a comment 4.6mi, 36:11 Run - General 1) 0mi - 7:54(0/mi) 2) 0mi - 7:21(0/mi) 3) 0mi - 7:45(0/mi) 4) 0mi - 8:06(0/mi) 5) 0mi - 5:04(0/mi) Add a comment 1.5mi, 42:27 Walk - General 1) 1mi - 28:20(28:20/mi) 97/178rpm 2) 0.46mi - 14:05(30:34/mi) 94/172rpm Add a comment	1.2mi, 10:42 Run - Easy 1) 0mi - 8:51(0/mi) 2) 0mi - 1:50(0/mi) Add a comment 22.2mi, 4:07:45 Run - Long Run 1) 0mi - 10:09(0/mi) 2) 0mi - 11:02(0/mi) 3) 0mi - 12:01(0/mi) 4) 0mi - 11:13(0/mi) 5) 0mi - 10:57(0/mi) 6) 0mi - 11:30(0/mi) 7) 0mi - 9:53(0/mi) 8) 0mi - 12:32(0/mi) 9) 0mi - 11:51(0/mi) 10) 0mi - 8:57(0/mi) 11) 0mi - 10:23(0/mi) 12) 0mi - 13:24(0/mi) 13) 0mi - 11:44(0/mi) 14) 0mi - 15:50(0/mi) 15) 0mi - 12:55(0/mi) 16) 0mi - 8:48(0/mi) 17) 0mi - 9:58(0/mi) 18) 0mi - 9:24(0/mi) 19) 0mi - 10:33(0/mi) 20) 0mi - 11:25(0/mi) 21) 0mi - 10:23(0/mi) 22) 0mi - 10:45(0/mi) 23) 0mi - 2:08(0/mi) Add a comment 1.2mi, 10:13 Run - Easy 1) 0mi - 8:39(0/mi) 2) 0mi - 1:33(0/mi) Add a comment	1.5mi, 22:55 Walk - General 1) 1mi - 15:27(15:27/mi) 108/134rpm 2) 0.48mi - 7:27(15:36/mi) 110/124rpm Add a comment 0.7mi, 14:06 Walk - General 1) 0.71mi - 14:05(19:50/mi) 103/122rpm Add a comment 1.2mi, 19:43 Walk - General 1) 1mi - 15:46(15:46/mi) 112/132rpm 2) 0.24mi - 3:56(16:15/mi) 107/118rpm Add a comment	4.1mi, 36:39 Run - Recovery Run 1) 0mi - 8:55(0/mi) 2) 0mi - 8:47(0/mi) 3) 0mi - 8:44(0/mi) 4) 0mi - 8:56(0/mi) 5) 0mi - 1:16(0/mi) Add a comment 1.3mi, 20:54 Walk - General 1) 1mi - 15:42(15:42/mi) 112/126rpm 2) 0.32mi - 5:11(16:22/mi) 108/122rpm Add a comment
Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
1.3mi, 11:04 Run - Easy 1) 0mi - 8:47(0/mi) 2) 0mi - 2:16(0/mi) Add a comment 11mi, 1:46:23 Run - Steady-State 1) 0mi - 10:00(0/mi) 2) 1.01mi - 9:31(9:27/mi) 78/91rpm 6/7.92mph 3) 1.01mi - 9:05(9:01/mi) 78/91rpm 6/7.92mph 4) 2.49mi - 9:57(3:59/mi) 79/103rpm 6.65/8.63mph 5) 0.51mi - 6:04(11:56/mi) 77/117rpm 5.03/7.54mph 6) 0.51mi - 8:53(17:27/mi) 77/117rpm 5.03/7.54mph 7) 0.51mi - 9:58(19:35/mi) 77/117rpm 5.03/7.54mph 8) 2.5mi - 9:43(3:53/mi) 80/102rpm 6.65/9.1mph 9) 0.5mi - 6:02(12:06/mi) 75/89rpm 4.96/7.47mph 10) 0.5mi - 10:40(21:23/mi) 75/89rpm 4.96/7.47mph 11) 0.5mi - 9:04(18:10/mi) 75/89rpm 4.96/7.47mph 12) 2.5mi - 8:43(3:29/mi) 79/104rpm 6.33/8.03mph 13) 1.46mi - 10:48(7:23/mi) 77/97rpm 5.7/7.99mph Add a comment 1.2mi, 11:05 Run - Easy 1) 0mi - 8:45(0/mi) 2) 0mi - 2:19(0/mi) Add a comment 2.5mi, 22:39 Run - Easy 1) 0mi - 9:09(0/mi) 2) 0mi - 9:11(0/mi) 3) 0mi - 4:18(0/mi) Add a comment	5mi, 1:03:51 Run - Hill Work 1) 0mi - 15:01(0/mi) 2) 0mi - 12:06(0/mi) 3) 0mi - 16:46(0/mi) 4) 0mi - 10:56(0/mi) 5) 0mi - 9:02(0/mi) Add a comment 1.1mi, 32:41 Walk - General 1) 1mi - 29:12(29:12/mi) 90/118rpm 2) 0.1mi - 3:28(33:53/mi) 89/118rpm Add a comment 0mi, 1:00:00 Cross - Other Inflatables Add a comment	0.9mi, 33:43 Walk - General 1) 0.91mi - 33:41(36:50/mi) 104/172rpm Add a comment 9.3mi, 1:39:05 Run - Long Run 1) 0mi - 10:29(0/mi) 2) 0mi - 10:28(0/mi) 3) 0mi - 11:17(0/mi) 4) 0mi - 10:42(0/mi) 5) 0mi - 9:44(0/mi) 6) 0mi - 10:01(0/mi) 7) 0mi - 12:06(0/mi) 8) 0mi - 12:09(0/mi) 9) 0mi - 9:13(0/mi) 10) 0mi - 2:56(0/mi) Add a comment	4.1mi, 37:10 Run - Easy 1) 0mi - 8:52(0/mi) 2) 0mi - 9:00(0/mi) 3) 0mi - 9:12(0/mi) 4) 0mi - 9:38(0/mi) 5) 0mi - 27(0/mi) Add a comment	1.8mi, 28:27 Walk - Commute 1) 1mi - 22:39(22:39/mi) 109/124rpm 2) 0.75mi - 12:33(16:45/mi) 109/126rpm Add a comment	0mi, 10:00 Cross - Strength Plank / core / squats / stretching Add a comment 5.5mi, 43:27 Run - Steady-State 1) 0mi - 8:44(0/mi) 2) 1.06mi - 7:13(6:48/mi) 81/90rpm 6.91/7.76mph 3) 1.06mi - 7:03(6:38/mi) 81/90rpm 6.91/7.76mph 4) 1.06mi - 7:01(6:37/mi) 81/90rpm 6.91/7.76mph 5) 2.99mi - 9:11(3:04/mi) 85/97rpm 8.48/9.93mph 6) 1.4mi - 4:14(3:01/mi) 81/90rpm 6.45/8.66mph Add a comment 1.7mi, 30:25 Walk - Commute 1) 1mi - 17:31(17:31/mi) 106/168rpm 2) 0.74mi - 12:53(17:29/mi) 105/164rpm Add a comment 1.6mi, 25:42 Walk - Commute 1) 1mi - 16:49(16:49/mi) 109/122rpm 2) 0.56mi - 8:52(15:54/mi) 109/120rpm Add a comment	6.5mi, 1:03:18 Run - Hill Work 1) 0mi - 8:25(0/mi) 2) 0mi - 8:19(0/mi) 3) 0.09mi - 54(9:59/mi) 69/93rpm 6.01/8.05mph 4) 0.09mi - 1:20(14:31/mi) 72/89rpm 4.13/6.13mph 5) 0.09mi - 59(10:52/mi) 76/88rpm 5.52/7.4mph 6) 0.09mi - 1:25(15:32/mi) 66/87rpm 3.86/6.08mph 7) 0.09mi - 1:01(11:28/mi) 76/91rpm 5.23/7.09mph 8) 0.09mi - 1:22(14:53/mi) 69/92rpm 4.03/5.99mph 9) 0.08mi - 51(11:01/mi) 76/89rpm 5.44/6.69mph 10) 0.08mi - 1:15(15:28/mi) 67/92rpm 3.88/6.08mph 11) 0.09mi - 58(10:51/mi) 76/92rpm 5.53/7.47mph 12) 0.09mi - 1:36(17:21/mi) 63/93rpm 3.46/5.61mph 13) 0.09mi - 57(10:50/mi) 75/87rpm 5.54/7.09mph 14) 0.09mi - 9:22(1:46:15/mi) 75/87rpm 5.54/7.09mph 15) 0.09mi - 9:11(1:44:05/mi) 75/87rpm 5.54/7.09mph 16) 2.8mi - 4:48(1:43/mi) 80/92rpm 6.25/7.05mph Add a comment 1.7mi, 27:56 Walk - Commute 1) 1mi - 19:04(19:04/mi) 107/124rpm 2) 0.68mi - 11:36(17:11/mi) 109/126rpm Add a comment 1.7mi, 27:38 Walk - Commute 1) 1mi - 16:38(16:38/mi) 109/124rpm 2) 0.68mi - 10:59(16:14/mi) 108/120rpm Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
1.3mi, 10:20 Run - Easy 1) 0mi - 8:10(0/mi) 2) 0mi - 2:09(0/mi) Add a comment 5mi, 42:27 Run - Easy 1) 0mi - 8:21(0/mi) 2) 0mi - 8:10(0/mi) 3) 0mi - 8:20(0/mi) 4) 0mi - 8:29(0/mi) 5) 0mi - 8:46(0/mi) 6) 0mi - 19(0/mi) Add a comment 1.3mi, 19:08 Walk - General 1) 1mi - 14:44(14:44/mi) 113/142rpm 2) 0.27mi - 4:23(16:25/mi) 109/124rpm Add a comment	1.3mi, 10:59 Run - Easy 1) 0mi - 8:41(0/mi) 2) 0mi - 2:18(0/mi) Add a comment 8.2mi, 1:21:34 Run - General 1) 0mi - 9:59(0/mi) 2) 0mi - 10:43(0/mi) 3) 0mi - 9:11(0/mi) 4) 0mi - 9:41(0/mi) 5) 0mi - 10:16(0/mi) 6) 0mi - 10:51(0/mi) 7) 0mi - 8:56(0/mi) 8) 0mi - 10:31(0/mi) 9) 0mi - 1:26(0/mi) Add a comment 1.2mi, 10:19 Run - Easy 1) 0mi - 8:28(0/mi) 2) 0mi - 1:50(0/mi) Add a comment 1.7mi, 28:03 Walk - Commute 1) 1mi - 16:17(16:17/mi) 109/122rpm 2) 0.74mi - 11:45(15:59/mi) 109/122rpm Add a comment 1.7mi, 26:21 Walk - Commute 1) 1mi - 16:03(16:03/mi) 109/126rpm 2) 0.65mi - 10:16(15:45/mi) 110/126rpm Add a comment	-	3mi, 26:02 Run - Easy 1) 0mi - 8:38(0/mi) 2) 0mi - 8:23(0/mi) 3) 0mi - 8:53(0/mi) 4) 0mi - 7(0/mi) Add a comment 1.3mi, 20:50 Walk - General 1) 1mi - 15:45(15:45/mi) 108/124rpm 2) 0.31mi - 5:04(16:29/mi) 106/122rpm Add a comment	1.3mi, 11:06 Run - Easy 1) 0mi - 8:46(0/mi) 2) 0mi - 2:20(0/mi) Add a comment 8.3mi, 1:43:21 Run - Easy 1) 0mi - 14:36(0/mi) 2) 0mi - 12:33(0/mi) 3) 0mi - 11:46(0/mi) 4) 0mi - 9:28(0/mi) 5) 0mi - 10:32(0/mi) 6) 0mi - 10:24(0/mi) 7) 0mi - 20:08(0/mi) 8) 0mi - 10:49(0/mi) 9) 0mi - 3:05(0/mi) Add a comment 1.3mi, 11:14 Run - Easy 1) 0mi - 8:46(0/mi) 2) 0mi - 2:27(0/mi) Add a comment 1.7mi, 25:47 Walk - Commute 1) 1mi - 15:18(15:18/mi) 114/130rpm 2) 0.7mi - 10:28(14:56/mi) 113/130rpm Add a comment	3.1mi, 24:29 Run - Progressive 1) 0mi - 8:56(0/mi) 2) 0mi - 7:50(0/mi) 3) 0mi - 7:08(0/mi) 4) 0mi - 35(0/mi) Add a comment 1.7mi, 33:52 Walk - Commute 1) 1mi - 28:01(28:01/mi) 103/118rpm 2) 0.72mi - 12:22(17:12/mi) 106/118rpm Add a comment 1.7mi, 25:25 Walk - Commute 1) 1mi - 15:19(15:19/mi) 114/128rpm 2) 0.65mi - 10:05(15:34/mi) 112/124rpm Add a comment	-

paulcook

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