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pconsani
M45

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Races
68
Miles
3531
Miles
343
Miles
17467
Miles
17
WAVA
75.88%
5k
17:50
5M
30:16
10k
36:50
10M
1:03:30
Half
1:26:58
20M
2:28:15
Mara
3:17:44

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Recent Training
27th Mar	General	1.8mi	48:26
26th Mar	General	2.2mi	50:01
25th Mar	General	9.5mi	1:10:02
25th Mar	General	50.3mi	2:40:01
24th Mar	General	1.2mi	35:45

12 Month Benchmarks	Run	Bike
Mile	5:49	1:39
5k	19:01	5:34
5mi	34:29	9:19
10k	45:03	12:49
10mi	1:16:02	23:48
Half	1:40:26	34:15

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Buddies (3)

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Best Times
Best WAVA

Dist	Races	PB	WB	2004	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017
5km	15	17:50 5:44/mi	75.88				19:26 66.20	19:19 66.60	18:48 68.78	18:45 68.97	18:54 69.09		18:26 71.31	18:01 73.48		17:50 75.88
5mi	10	30:16 6:03/mi	71.51			32:41 64.46	31:49 66.25			32:22 65.54	31:38 67.31	32:04 66.71		30:16 71.51
10km	19	36:50 5:56/mi	73.38		40:00 66.00	40:27 65.27	40:27 65.29	40:12 65.70	39:57 66.30	39:08 67.69		39:50 67.16		36:50 73.38		37:39 72.77
10mi	9	1:03:30 6:21/mi	70.30				1:09:18 63.13		1:10:58 61.76	1:08:22 64.11	1:05:13 67.35		1:07:01 65.97		1:03:30 70.30
13.1mi	6	1:26:58 6:38/mi	66.86	1:46:52 54.25			1:33:52 61.76	1:31:59 63.03		1:37:52 59.41	1:26:58 66.86
20mi	3	2:28:15 7:25/mi	61.33				2:38:01 57.37	2:30:57 60.06			2:28:15 61.33
26.2mi	3	3:17:44 7:33/mi	61.66				3:36:02 56.27	3:54:38 51.81			3:17:44 61.66

2017		Result	WAVA	Distance
29 Jul	Victoria parkrun, Glasgow PB	17:50	75.88	5km
10 Jun	Bournemouth parkrun	18:11	74.42	5km
4 Jun	Poole Festival Of Running 10k SB	37:39	72.77	10km
2016		Result	WAVA	Distance
28 Feb	Bournemouth 10 PB	1:03:30	70.30	10mi
2015		Result	WAVA	Distance
19 Sep	Bournemouth parkrun	18:10	73.41	5km
13 Sep	Littledown 5 PB	30:16	71.51	5mi
7 Jun	Poole Festival of Running 10k PB	36:50	73.38	10km
2 May	Poole parkrun SB	18:01	73.48	5km
2014		Result	WAVA	Distance
10 May	Bournemouth Parkrun	18:46	70.55	5km
3 May	Poole Parkrun SB	18:26	71.31	5km
16 Feb	Lytchett 10 SB	1:07:01	65.97	10mi
2013		Result	WAVA	Distance
8 Dec	Christmas 10k Christchurch SB	39:50	67.16	10km
15 Sep	Littledown 5 SB	32:04	66.71	5mi
2012		Result	WAVA	Distance
17 Nov	Poole Parkrun	19:00	68.72	5km
28 Oct	Great South Run	1:07:29	65.27	10mi
7 Oct	Hoburne 5 SB	31:38	67.31	5mi
5 Oct	Poole Runners-Winter Series 5k Time Trials (1) SB	18:54	69.09	5km
22 Apr	London Marathon PB	3:17:44	61.66	26.2mi
11 Mar	Mad March 20 PB	2:28:15	61.33	20mi
19 Feb	Lytchett 10 SB	1:05:13	67.35	10mi
5 Feb	Blackmore Vale Half-Marathon PB	1:26:58	66.86	13.1mi
8 Jan	milborne 10 (9.79miles)	1:05:11	65.97	9.79mi
2011		Result	WAVA	Distance
30 Oct	Great South Run	1:09:19	63.36	10mi
18 Sep	Littledown 5 SB	32:22	65.54	5mi
16 Jul	Swanage Half Marathon SB	1:37:52	59.41	13.1mi
5 Mar	Nigel Barge 10K Memorial Road Race and 3K Junior Race SB	39:08	67.69	10km
20 Feb	Lytchett 10 SB	1:08:22	64.11	10mi
21 Jan	Poole Runners-Winter Series 5k time trials (4) SB	18:45	68.97	5km
9 Jan	milborne 10 (9.79miles)	1:08:30	62.64	9.79mi
2010		Result	WAVA	Distance
28 Nov	Boscombe 10K SB	39:57	66.30	10km
7 Nov	AECC Dashback	41:36	63.67	10km
15 Oct	Poole Runners-Winter Series 5k Time Trials (1) SB	18:48	68.78	5km
28 Aug	Glasgow parkrun	18:52	68.54	5km
4 Jul	Portland 10 SB	1:10:58	61.76	10mi
6 Jun	Poole Festival of Running 10k	41:29	63.85	10km
28 Mar	Bournemouth Bay 10k	41:46	63.30	10km
29 Jan	Poole Runners-Winter Series 5k Time Trials (4)	19:30	66.10	5km
2009		Result	WAVA	Distance
14 Jun	Vale of Leven 10k	41:17	64.04	10km
7 Jun	Poole Festival of Running 10k	40:27	65.36	10km
26 Apr	London Marathon SB	3:54:38	51.81	26.2mi
8 Mar	Balloch to Clydebank Half-Marathon SB	1:31:59	63.03	13.1mi
6 Mar	Poole Runners Winter Series 5k Time Trials (6) SB	19:19	66.60	5km
1 Mar	Mad March Pukka 20 SB	2:30:57	60.06	20mi
1 Feb	Blackmore Vale Half-Marathon	1:36:24	60.14	13.1mi
11 Jan	Milborne 10	1:10:02	62.47	10mi
3 Jan	Nigel Barge Memorial 10K SB	40:12	65.70	10km
2008		Result	WAVA	Distance
28 Nov	Poole Runners Winter Series 5k Time Trials (2)	19:37	65.58	5km
23 Nov	Boscombe 10K	42:30	62.14	10km
17 Oct	Poole Runners Winter Series 5k Time Trials (1) SB	19:26	66.20	5km
12 Oct	Chichester Priory 10K -18th	41:56	62.98	10km
28 Sep	Littledown '5'	32:59	63.90	5mi
7 Sep	Great Scottish Run Half Marathon SB	1:33:52	61.76	13.1mi
24 Jul	Garscube Club 5 mile Championship SB	31:49	66.25	5mi
6 Jul	Portland 10 SB	1:09:18	63.13	10mi
29 Jun	Sway 5	33:30	62.92	5mi
15 Jun	Vale of Leven 10k SB	40:27	65.29	10km
4 Jun	D Day 10k	41:16	64.00	10km
1 Jun	Poole 10k	41:12	64.10	10km
13 Apr	London Marathon SB	3:36:02	56.27	26.2mi
2 Mar	Mad March 20 SB	2:38:01	57.37	20mi
13 Jan	Milborne 10	1:10:09	61.06	9.79mi
5 Jan	Nigel Barge Memorial 10K	40:42	64.86	10km
2007		Result	WAVA	Distance
17 Nov	Glasgow University 5 Mile Road Race SB	32:41	64.46	5mi
7 Oct	Hoburne 5	34:29	61.09	5mi
23 Sep	LITTLEDOWN 5	34:42	60.71	5mi
7 Jun	Dumbarton 10k SB	40:27	65.27	10km
2006		Result	WAVA	Distance
3 Sep	Great Scottish Run 10K SB	40:00	66.00	10km
2004		Result	WAVA	Distance
22 Aug	Great Scottish Run Half Marathon SB	1:46:52	54.25	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
2023	12.9	8.4	10.5	0	0	0	0	0	0	0	0	0	31.8
2023	66	71	91	0	0	0	0	0	0	0	0	0	227
2023	52	174	253	0	0	0	0	0	0	0	0	0	480
2022	9.6	10.7	10.8	9.3	6.5	5.5	5.2	7.1	5.4	12.6	5.5	12.2	100.5
2022	36	32	51	58	42	49	21	35	27	25	21	39	435
2022	202	23	269	336	330	237	299	309	146	138	50	73	2413
2021	2	0	0	0	0	0	0	3	3	0	0	0	9
2021	0	0	0	5.9	8.7	6.8	2.4	4.1	6.1	9.1	13.3	10.4	66.7
2021	27	4	25	86	70	44	25	44	25	31	27	33	441
2021	84	149	424	657	547	188	170	202	230	169	155	86	3059
2020	0	0	0	0	0	0	0	8	0	0	0	0	8
2020	4.3	2	4.1	0	0.4	0	1.6	3.2	8.2	9.7	2.9	11	47.3
2020	33	29	47	31	47	27	24	20	6	28	38	29	359
2020	181	239	406	500	484	446	442	475	336	330	342	85	4266
2019	7.4	10.3	9.3	9.6	8.3	9.6	10.6	2	0.7	3.2	1.3	3.8	76.1
2019	42	70	64	55	71	108	107	77	17	25	24	62	723
2019	446	489	746	681	731	583	710	478	213	238	63	159	5537
2018	0	0	0	0	0	3.4	1.7	1.2	1.3	5.2	4.6	2.9	20.4
2018	0	0	0	0	0	31	49	42	49	58	52	36	317
2018	0	0	0	0	0	253	297	353	340	162	155	153	1712
2009	116	116	51	0	0	0	0	0	0	0	0	0	283
2008	0	26	78	98	95	69	44	32	70	39	71	103	725
2007	0	0	0	0	0	20	0	0	0	0	0	0	20

Wed 1st Mar Mar 1	Thu 2nd Mar Mar 2	Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5	Mon 6th Mar Mar 6	Tue 7th Mar Mar 7
7.6mi, 57:01 Run - General Split Summary === 1) 0.58m - 5:00(8:33/m) 124/131bpm [1060b/mi] 53cal 7.02/7.45mph 2) 0.37m - 3:00(8:08/m) 132/140bpm [1074b/mi] 35cal 7.37/7.62mph 3) 0.62m - 5:00(8:05/m) 131/140bpm [1059b/mi] 56cal 7.42/7.76mph 4) 1m - 6:50(6:50/m) 150/157bpm [1025b/mi] 102cal 8.78/9.1mph 5) 0.31m - 2:10(6:57/m) 150/152bpm [1041b/mi] 31cal 8.64/9.25mph 6) 0.22m - 2:00(9:04/m) 136/150bpm [1232b/mi] 21cal 6.62/8.81mph 7) 1m - 7:28(7:28/m) 151/161bpm [1128b/mi] 107cal 8.04/8.95mph 8) 0.22m - 1:32(6:55/m) 158/160bpm [1092b/mi] 24cal 8.68/8.64mph 9) 0.21m - 2:00(9:24/m) 140/157bpm [1316b/mi] 20cal 6.38/8.64mph 10) 1m - 6:49(6:49/m) 151/157bpm [1031b/mi] 93cal 8.79/9.87mph 11) 0.31m - 2:11(6:59/m) 157/159bpm [1095b/mi] 33cal 8.6/8.87mph 12) 0.23m - 2:00(8:52/m) 144/159bpm [1277b/mi] 21cal 6.76/8.25mph 13) 1m - 6:55(6:55/m) 157/164bpm [1085b/mi] 102cal 8.68/8.97mph 14) 0.3m - 2:05(6:57/m) 160/163bpm [1111b/mi] 32cal 8.64/8.79mph 15) 0.24m - 2:00(8:24/m) 141/160bpm [1185b/mi] 16cal 7.14/8.66mph 16) 0m - 1(5:41/m) 136/136bpm [774b/mi] 10.55/7.26mph Add a comment	-	-	3.9mi, 27:58 Run - General Split Summary === 1) 1m - 7:39(7:39/m) 140/152bpm [1072b/mi] 101cal 7.84/9mph 2) 1m - 6:59(6:59/m) 152/155bpm [1061b/mi] 106cal 8.59/8.81mph 3) 1m - 7:10(7:10/m) 152/155bpm [1091b/mi] 104cal 8.36/8.68mph 4) 0.88m - 6:09(7:00/m) 153/155bpm [1070b/mi] 88cal 8.58/8.85mph Add a comment 68.8mi, 3:39:02 Bike - General Split Summary === 1) 5m - 15:41(3:08/m) 131/143bpm [411b/mi] 179cal 77/95rpm 165/350W 19.12/28.49mph 2) 5m - 17:26(3:29/m) 136/151bpm [474b/mi] 222cal 73/98rpm 187/348W 17.2/30.39mph 3) 5m - 15:37(3:07/m) 134/145bpm [419b/mi] 189cal 74/93rpm 176/433W 19.2/28.8mph 4) 5m - 16:53(3:23/m) 140/153bpm [473b/mi] 219cal 76/98rpm 191/433W 17.77/32.69mph 5) 5m - 12:48(2:34/m) 136/149bpm [348b/mi] 153cal 78/98rpm 174/404W 23.43/34.54mph 6) 5m - 14:14(2:51/m) 135/142bpm [384b/mi] 172cal 81/162rpm 177/381W 21.08/27.09mph 7) 5m - 14:46(2:57/m) 134/147bpm [396b/mi] 181cal 79/107rpm 178/466W 20.31/28.72mph 8) 5m - 17:06(3:25/m) 115/137bpm [393b/mi] 159cal 66/92rpm 130/460W 17.54/25.55mph 9) 5m - 18:27(3:41/m) 126/151bpm [465b/mi] 218cal 70/107rpm 171/421W 16.25/28.01mph 10) 5m - 15:31(3:06/m) 119/145bpm [369b/mi] 155cal 67/82rpm 141/394W 19.34/32.75mph 11) 5m - 15:47(3:09/m) 122/140bpm [385b/mi] 163cal 67/89rpm 147/532W 19/23.46mph 12) 5m - 18:08(3:38/m) 127/144bpm [460b/mi] 196cal 66/98rpm 154/347W 16.55/26.51mph 13) 5m - 14:31(2:54/m) 120/142bpm [348b/mi] 113cal 69/92rpm 145/338W 20.66/28.39mph 14) 3.76m - 12:05(3:13/m) 128/139bpm [411b/mi] 99cal 69/92rpm 145/338W 18.67/24.11mph Add a comment	15.1mi, 1:56:20 Run - General Split Summary === 1) 1m - 7:44(7:44/m) 136/144bpm [1052b/mi] 98cal 7.76/8.39mph 2) 1m - 7:31(7:31/m) 141/144bpm [1060b/mi] 97cal 7.98/8.29mph 3) 1m - 7:26(7:26/m) 142/146bpm [1055b/mi] 94cal 8.07/8.43mph 4) 1m - 7:34(7:34/m) 147/151bpm [1113b/mi] 99cal 7.93/8.08mph 5) 1m - 7:39(7:39/m) 146/151bpm [1117b/mi] 95cal 7.84/8.01mph 6) 1m - 7:41(7:41/m) 146/152bpm [1121b/mi] 90cal 7.82/7.97mph 7) 1m - 7:40(7:40/m) 146/150bpm [1119b/mi] 85cal 7.83/7.97mph 8) 1m - 7:38(7:38/m) 144/150bpm [1100b/mi] 77cal 7.85/7.99mph 9) 1m - 7:37(7:37/m) 144/149bpm [1097b/mi] 74cal 7.87/8.01mph 10) 1m - 7:40(7:40/m) 145/149bpm [1112b/mi] 74cal 7.82/8.06mph 11) 1m - 7:37(7:37/m) 146/153bpm [1112b/mi] 75cal 7.88/7.95mph 12) 1m - 7:45(7:45/m) 145/149bpm [1125b/mi] 74cal 7.73/7.87mph 13) 1m - 8:04(8:04/m) 145/150bpm [1170b/mi] 74cal 7.44/7.81mph 14) 1m - 7:49(7:49/m) 148/153bpm [1158b/mi] 77cal 7.67/8.12mph 15) 1m - 7:54(7:54/m) 148/152bpm [1168b/mi] 75cal 7.6/8.06mph 16) 0.13m - 1:00(7:37/m) 148/152bpm [1128b/mi] 9cal 7.87/7.89mph Add a comment	1.6mi, 1:03:25 Swim - General Split Summary === 1) 0.11m - 3:01(26:30/m) 41cal 25/rpm 2.26/2.47mph 2) 0.07m - 2:07(29:45/m) 33cal 27/rpm 2.02/2.78mph 3) 0m - 12(0/m) 4) 0.11m - 3:07(27:26/m) 5) 0m - 58(0/m) 6) 0.11m - 3:16(28:49/m) 7) 0m - 30(0/m) 8) 0.11m - 3:20(29:24/m) 9) 0m - 1:29(0/m) 10) 0.06m - 1:26(25:17/m) 11) 0m - 12(0/m) 12) 0.06m - 1:25(24:55/m) 13) 0m - 14(0/m) 14) 0.06m - 1:29(26:06/m) 15) 0m - 17(0/m) 16) 0.06m - 1:27(25:39/m) 17) 0m - 1:29(0/m) 18) 0.11m - 3:01(26:34/m) 19) 0m - 1:03(0/m) 20) 0.11m - 3:08(27:33/m) 40cal 25/rpm 2.18/2.36mph 21) 0m - 1:42(0/m) 22) 0.11m - 3:03(26:53/m) 40cal 25/rpm 2.23/2.38mph 23) 0m - 56(0/m) 24) 0.11m - 3:04(26:58/m) 41cal 25/rpm 2.23/2.45mph 25) 0m - 2:21(0/m) 26) 0.11m - 3:02(26:45/m) 41cal 28/rpm 2.24/2.41mph 27) 0m - 1:31(0/m) 28) 0.11m - 2:59(26:19/m) 41cal 29/rpm 2.28/2.43mph 29) 0m - 2:01(0/m) 30) 0.11m - 3:13(28:19/m) 42cal 25/rpm 2.12/2.49mph 31) 0m - 35(0/m) 32) 0.03m - 53(30:58/m) 13cal 19/rpm 1.94/2.62mph 33) 0m - 4:53(0/m) Add a comment	-
Wed 8th Mar Mar 8	Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12	Mon 13th Mar Mar 13	Tue 14th Mar Mar 14
9.1mi, 1:06:28 Run - General Split Summary === 1) 0.63m - 5:00(7:53/m) 124/145bpm [978b/mi] 52cal 7.61/7.87mph 2) 0.38m - 3:00(7:50/m) 141/146bpm [1105b/mi] 41cal 7.66/7.76mph 3) 0.61m - 5:00(8:11/m) 139/146bpm [1139b/mi] 63cal 7.33/7.66mph 4) 1m - 6:44(6:44/m) 153/163bpm [1031b/mi] 102cal 8.9/9.33mph 5) 0.47m - 3:16(6:53/m) 161/166bpm [1107b/mi] 54cal 8.73/9.27mph 6) 0.23m - 2:00(8:32/m) 149/161bpm [1272b/mi] 27cal 7.03/8.35mph 7) 1m - 6:53(6:53/m) 155/169bpm [1066b/mi] 101cal 8.73/9.29mph 8) 0.47m - 3:07(6:42/m) 161/164bpm [1079b/mi] 50cal 8.96/9.25mph 9) 0.22m - 2:00(8:53/m) 132/162bpm [1173b/mi] 13cal 6.75/9.08mph 10) 1m - 6:47(6:47/m) 153/163bpm [1038b/mi] 91cal 8.84/9.14mph 11) 0.46m - 3:13(7:02/m) 159/164bpm [1119b/mi] 48cal 8.52/8.77mph 12) 0.21m - 2:00(9:18/m) 135/158bpm [1256b/mi] 12cal 6.45/8.58mph 13) 1m - 6:48(6:48/m) 144/151bpm [979b/mi] 62cal 8.82/9.16mph 14) 0.47m - 3:12(6:48/m) 156/165bpm [1060b/mi] 43cal 8.83/8.89mph 15) 0.24m - 2:00(8:12/m) 137/165bpm [1124b/mi] 12cal 7.31/8.79mph 16) 0.66m - 5:00(7:37/m) 144/156bpm [1098b/mi] 43cal 7.87/8.22mph 17) 0.06m - 28(7:23/m) 149/151bpm [1099b/mi] 5cal 8.13/7.99mph Add a comment	-	0.9mi, 24:54 Swim - General Split Summary === 1) 0.14mi - 3:56(28:05/mi) 54cal 26/rpm 2.14/2.3mph 2) 0mi - 1(0/mi) 3) 0.08mi - 2:05(26:53/mi) 30cal 27/rpm 2.23/2.37mph 4) 0.03mi - 50(26:48/mi) 12cal 26/rpm 2.24/2.26mph 5) 0.62mi - 18:03(29:02/mi) 240cal 27/rpm 2.07/2.4mph Add a comment	4.1mi, 27:38 Run - General Split Summary === 1) 1mi - 6:18(6:18/mi) 148/161bpm [932b/mi] 93cal 9.52/10.4mph 2) 0.54mi - 3:42(6:48/mi) 156/159bpm [1062b/mi] 59cal 8.82/9.66mph 3) 1mi - 6:58(6:58/mi) 154/159bpm [1072b/mi] 106cal 8.62/8.95mph 4) 1mi - 7:03(7:03/mi) 155/161bpm [1092b/mi] 106cal 8.52/9mph 5) 0.54mi - 3:37(6:46/mi) 155/158bpm [1048b/mi] 53cal 8.87/9.14mph Add a comment 58.9mi, 3:09:07 Bike - General Split Summary === 1) 5mi - 16:34(3:19/mi) 329cal 18.11/27.57mph 2) 5mi - 18:21(3:40/mi) 337cal 16.35/30.39mph 3) 5mi - 15:19(3:04/mi) 352cal 19.58/30.2mph 4) 5mi - 14:59(3:00/mi) 310cal 20.03/31.62mph 5) 5mi - 18:54(3:47/mi) 345cal 15.88/34.17mph 6) 5mi - 16:14(3:15/mi) 317cal 18.49/36.13mph 7) 5mi - 12:38(2:32/mi) 349cal 23.75/36.09mph 8) 5mi - 17:24(3:29/mi) 311cal 17.25/31.37mph 9) 5mi - 15:52(3:10/mi) 316cal 18.91/21.81mph 10) 5mi - 15:28(3:06/mi) 312cal 19.39/25.69mph 11) 5mi - 15:35(3:07/mi) 367cal 19.26/23.71mph 12) 3.86mi - 11:51(3:04/mi) 253cal 19.55/29.7mph Add a comment	14.6mi, 1:53:29 Run - General Split Summary === 1) 1mi - 7:46(7:46/mi) 131/142bpm [1016b/mi] 91cal 7.73/8.33mph 2) 1mi - 7:47(7:47/mi) 137/152bpm [1067b/mi] 95cal 7.71/8.1mph 3) 1mi - 7:36(7:36/mi) 142/151bpm [1080b/mi] 96cal 7.89/8.35mph 4) 1mi - 7:50(7:50/mi) 143/149bpm [1120b/mi] 96cal 7.66/7.85mph 5) 1mi - 7:46(7:46/mi) 145/150bpm [1127b/mi] 94cal 7.72/7.87mph 6) 1mi - 7:52(7:52/mi) 144/150bpm [1133b/mi] 88cal 7.63/8.22mph 7) 1mi - 7:45(7:45/mi) 143/147bpm [1109b/mi] 82cal 7.74/7.97mph 8) 1mi - 7:49(7:49/mi) 145/150bpm [1133b/mi] 83cal 7.68/7.99mph 9) 1mi - 7:49(7:49/mi) 142/153bpm [1110b/mi] 72cal 7.67/7.97mph 10) 1mi - 7:38(7:38/mi) 148/160bpm [1129b/mi] 84cal 7.87/8.27mph 11) 1mi - 7:49(7:49/mi) 150/164bpm [1173b/mi] 89cal 7.67/7.91mph 12) 1mi - 7:53(7:53/mi) 157/173bpm [1237b/mi] 106cal 7.61/7.99mph 13) 1mi - 7:40(7:40/mi) 151/165bpm [1157b/mi] 85cal 7.83/8.27mph 14) 1mi - 7:46(7:46/mi) 154/161bpm [1196b/mi] 90cal 7.73/8.04mph 15) 0.63mi - 4:43(7:26/mi) 151/156bpm [1122b/mi] 48cal 8.08/8.35mph Add a comment	1.6mi, 1:06:41 Swim - General Split Summary === 1) 0.01mi - 1:06(1:17:10/mi) 6cal 26/rpm 2.24/2.24mph 2) 0.06mi - 1(18/mi) 6cal 3) 0mi - 1:33(0/mi) 4) 0.06mi - 1:26(25:13/mi) 5) 0mi - 21(0/mi) 6) 0.06mi - 1:25(25:01/mi) 7) 0mi - 18(0/mi) 8) 0.06mi - 1:26(25:08/mi) 9) 0mi - 15(0/mi) 10) 0.06mi - 1:25(24:58/mi) 11) 0mi - 16(0/mi) 12) 0.06mi - 1:25(24:51/mi) 13) 0mi - 19(0/mi) 14) 0.06mi - 1:25(24:50/mi) 15) 0mi - 17(0/mi) 16) 0.06mi - 1:24(24:36/mi) 17) 0mi - 22(0/mi) 18) 0.06mi - 1:21(23:39/mi) 19) 0mi - 16(0/mi) 20) 0.06mi - 1:27(25:24/mi) 21) 0mi - 3:40(0/mi) 22) 0.06mi - 1:26(25:15/mi) 23cal 26/rpm 2.38/2.72mph 23) 0mi - 42(0/mi) 24) 0.06mi - 1:27(25:24/mi) 22cal 26/rpm 2.36/2.7mph 25) 0mi - 2:27(0/mi) 26) 0.11mi - 2:59(26:16/mi) 44cal 25/rpm 2.28/2.5mph 27) 0mi - 1:35(0/mi) 28) 0.11mi - 3:02(26:44/mi) 44cal 25/rpm 2.24/2.47mph 29) 0mi - 57(0/mi) 30) 0.23mi - 6:08(26:57/mi) 85cal 25/rpm 2.23/2.53mph 31) 0mi - 1:10(0/mi) 32) 0.23mi - 6:06(26:52/mi) 83cal 26/rpm 2.23/2.5mph 33) 0mi - 1:12(0/mi) 34) 0.11mi - 3:00(26:23/mi) 44cal 27/rpm 2.27/2.41mph 35) 0mi - 1:05(0/mi) 36) 0.09mi - 2:20(27:17/mi) 31cal 28/rpm 2.2/2.34mph 37) 0mi - 32(0/mi) 38) 0.06mi - 1:40(29:13/mi) 20cal 26/rpm 2.05/2.27mph 39) 0mi - 7:28(0/mi) Add a comment	-
Wed 15th Mar Mar 15	Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19	Mon 20th Mar Mar 20	Tue 21st Mar Mar 21
-	5.5mi, 39:20 Run - General Split Summary === 1) 1mi - 7:58(7:58/mi) 136/151bpm [1084b/mi] 103cal 7.53/8.14mph 2) 0.73mi - 5:33(7:38/mi) 135/142bpm [1029b/mi] 64cal 7.87/8.27mph 3) 1mi - 6:35(6:35/mi) 155/162bpm [1021b/mi] 103cal 9.11/9.37mph 4) 1mi - 6:35(6:35/mi) 162/165bpm [1067b/mi] 109cal 9.11/9.54mph 5) 1mi - 6:30(6:30/mi) 164/168bpm [1066b/mi] 109cal 9.23/9.89mph 6) 0.11mi - 44(6:40/mi) 164/166bpm [1092b/mi] 11cal 9.01/9.27mph 7) 0.65mi - 5:25(8:22/mi) 144/166bpm [1204b/mi] 57cal 7.18/9.18mph Add a comment	-	33.8mi, 1:42:57 Bike - General Split Summary === 1) 5mi - 14:39(2:56/mi) 186cal 77/103rpm 186/919W 20.48/34.21mph 2) 5mi - 16:18(3:16/mi) 225cal 75/110rpm 205/743W 18.41/37.05mph 3) 5mi - 14:20(2:52/mi) 195cal 75/113rpm 202/908W 20.94/40.95mph 4) 5mi - 15:01(3:00/mi) 182cal 71/92rpm 177/556W 19.97/32.06mph 5) 5mi - 17:08(3:26/mi) 223cal 69/99rpm 191/523W 17.52/28.11mph 6) 4.21mi - 12:35(2:59/mi) 168cal 73/108rpm 197/643W 20.09/32.33mph 7) 4.59mi - 12:57(2:49/mi) 185cal 79/110rpm 212/732W 21.27/25.34mph Add a comment 1.8mi, 1:05:53 Swim - General Split Summary === 1) 0.05mi - 1:37(34:41/mi) 18cal 19/rpm 1.73/2.93mph 2) 0mi - 7(0/mi) 3) 0.06mi - 1:37(25:54/mi) 4) 0mi - 22(0/mi) 5) 0.03mi - 57(30:46/mi) 6) 0mi - 16(0/mi) 7) 0.03mi - 45(24:10/mi) 8) 0mi - 18(0/mi) 9) 0.06mi - 1:30(24:12/mi) 10) 0mi - 22(0/mi) 11) 0.06mi - 1:35(25:23/mi) 12) 0mi - 23(0/mi) 13) 0.06mi - 1:35(25:23/mi) 14) 0mi - 24(0/mi) 15) 0.06mi - 1:31(24:28/mi) 16) 0mi - 35(0/mi) 17) 0.06mi - 1:30(24:15/mi) 18) 0mi - 2:14(0/mi) 19) 0.06mi - 6:22(1:42:27/mi) 20) 0mi - 12(0/mi) 21) 0.08mi - 1:51(23:53/mi) 22) 0mi - 1:53(0/mi) 23) 0.33mi - 6:32(20:02/mi) 24) 0mi - 26(0/mi) 25) 0.09mi - 1:38(17:30/mi) 26) 0mi - 40(0/mi) 27) 0.3mi - 6:43(22:47/mi) 28) 0mi - 28(0/mi) 29) 0.08mi - 1:37(20:52/mi) 30) 0mi - 54(0/mi) 31) 0.31mi - 6:46(21:46/mi) 32) 0mi - 1:05(0/mi) 33) 0.05mi - 1:00(21:22/mi) 34) 0mi - 29(0/mi) 35) 0.05mi - 51(18:24/mi) 36) 0mi - 8:47(0/mi) Add a comment	6.2mi, 45:31 Run - General Split Summary === 1) 1mi - 7:39(7:39/mi) 130/145bpm [996b/mi] 113cal 420/470W 2) 1mi - 7:22(7:22/mi) 143/148bpm [1053b/mi] 119cal 437/523W 3) 1mi - 7:15(7:15/mi) 145/147bpm [1051b/mi] 118cal 448/504W 4) 1mi - 7:18(7:18/mi) 147/151bpm [1072b/mi] 119cal 430/532W 5) 1mi - 7:13(7:13/mi) 150/154bpm [1082b/mi] 120cal 448/499W 6) 1mi - 7:16(7:16/mi) 149/153bpm [1083b/mi] 118cal 434/564W 7) 0.21mi - 1:28(6:56/mi) 151/153bpm [1047b/mi] 24cal 461/506W Add a comment 3.1mi, 34:15 Bike - General Split Summary === 1) 3.13mi - 34:15(10:56/mi) 84/116bpm [918b/mi] 151cal Add a comment 2.1mi, 50:27 Run - General Split Summary === 1) 1mi - 23:56(23:56/mi) 70/113bpm [1675b/mi] 108cal 54/466W 2) 1mi - 23:54(23:54/mi) 87/107bpm [2079b/mi] 125cal 58/478W 3) 0.11mi - 2:37(23:02/mi) 80/91bpm [1843b/mi] 12cal 59/504W Add a comment	1.7mi, 54:50 Swim - General Split Summary === 1) 0.03mi - 42(24:29/mi) 73/91bpm [1787b/mi] 10cal 26/rpm 2) 0mi - 31(0/mi) 81/92bpm [INFb/mi] 3) 0.06mi - 1:24(24:46/mi) 82/96bpm [2031b/mi] 21cal 23/rpm 4) 0mi - 18(0/mi) 97/98bpm [INFb/mi] 5) 0.1mi - 2:51(28:36/mi) 101/111bpm [2888b/mi] 42cal 22/rpm 6) 0mi - 1:25(0/mi) 85/102bpm [INFb/mi] 7) 0.06mi - 1:23(24:22/mi) 88/95bpm [2145b/mi] 8) 0mi - 26(0/mi) 95/96bpm [INFb/mi] 9) 0.06mi - 1:25(25:02/mi) 104/108bpm [2603b/mi] 10) 0mi - 11(0/mi) 98/100bpm [INFb/mi] 11) 0.06mi - 1:25(25:03/mi) 94/96bpm [2355b/mi] 12) 0mi - 10(0/mi) 98/99bpm [INFb/mi] 13) 0.06mi - 1:25(24:59/mi) 103/110bpm [2573b/mi] 14) 0mi - 54(0/mi) 87/92bpm [INFb/mi] 15) 0.06mi - 1:27(25:25/mi) 98/106bpm [2491b/mi] 16) 0mi - 3:18(0/mi) 84/111bpm [INFb/mi] 17) 0.11mi - 2:55(25:44/mi) 120/137bpm [3087b/mi] 40cal 27/rpm 18) 0.11mi - 3:15(28:35/mi) 134/142bpm [3830b/mi] 40cal 26/rpm 19) 0.09mi - 2:30(29:15/mi) 137/140bpm [4008b/mi] 30cal 26/rpm 20) 0.13mi - 3:14(25:14/mi) 137/146bpm [3458b/mi] 47cal 27/rpm 21) 0mi - 4(0/mi) 128/132bpm [INFb/mi] 22) 0.11mi - 3:03(26:54/mi) 135/139bpm [3632b/mi] 40cal 28/rpm 23) 0.13mi - 3:19(25:56/mi) 135/143bpm [3501b/mi] 46cal 28/rpm 24) 0.11mi - 3:05(27:12/mi) 135/142bpm [3671b/mi] 40cal 29/rpm 25) 0mi - 7(0/mi) 135/142bpm [INFb/mi] 26) 0mi - 10(0/mi) 125/129bpm [INFb/mi] 27) 0.13mi - 3:08(24:27/mi) 134/148bpm [3276b/mi] 46cal 29/rpm 28) 0.03mi - 47(27:39/mi) 112/127bpm [3097b/mi] 10cal 23/rpm 29) 0mi - 16(0/mi) 128/129bpm [INFb/mi] 30) 0.03mi - 47(27:30/mi) 132/138bpm [3631b/mi] 10cal 23/rpm 31) 0mi - 8(0/mi) 123/128bpm [INFb/mi] 32) 0.04mi - 48(18:43/mi) 117/119bpm [2190b/mi] 33) 0mi - 13(0/mi) 115/116bpm [INFb/mi] 34) 0.04mi - 49(19:06/mi) 109/112bpm [2082b/mi] 35) 0mi - 49(0/mi) 106/111bpm [INFb/mi] 36) 0.01mi - 20(23:09/mi) 97/102bpm [2245b/mi] 37) 0mi - 13(0/mi) 104/106bpm [INFb/mi] 38) 0.01mi - 21(24:43/mi) 113/116bpm [2793b/mi] 39) 0mi - 14(0/mi) 119/123bpm [INFb/mi] 40) 0.01mi - 20(24:02/mi) 128/137bpm [3076b/mi] 41) 0mi - 47(0/mi) 135/138bpm [INFb/mi] 42) 0.01mi - 21(24:57/mi) 134/137bpm [3343b/mi] 43) 0mi - 11(0/mi) 134/134bpm [INFb/mi] 44) 0.01mi - 23(26:57/mi) 129/133bpm [3477b/mi] 45) 0mi - 28(0/mi) 129/132bpm [INFb/mi] 46) 0.06mi - 1:50(32:09/mi) 120/128bpm [3857b/mi] 47) 0mi - 39(0/mi) 101/114bpm [INFb/mi] Add a comment	8.3mi, 1:00:28 Run - General Split Summary === 1) 1mi - 7:47(7:47/mi) 129/142bpm [1004b/mi] 116cal 419/482W 2) 0.95mi - 7:13(7:34/mi) 138/142bpm [1045b/mi] 114cal 437/520W 3) 0.57mi - 4:00(7:00/mi) 149/154bpm [1044b/mi] 69cal 465/586W 4) 0.12mi - 1:00(8:26/mi) 145/153bpm [1224b/mi] 17cal 426/584W 5) 0.6mi - 4:00(6:40/mi) 151/160bpm [1006b/mi] 69cal 502/550W 6) 0.11mi - 1:00(8:45/mi) 152/160bpm [1331b/mi] 16cal 457/540W 7) 0.62mi - 4:00(6:29/mi) 157/164bpm [1018b/mi] 72cal 491/573W 8) 0.12mi - 1:00(8:25/mi) 158/165bpm [1330b/mi] 17cal 396/504W 9) 0.61mi - 4:00(6:31/mi) 159/165bpm [1037b/mi] 73cal 478/530W 10) 0.12mi - 1:00(8:33/mi) 141/162bpm [1205b/mi] 15cal 410/497W 11) 0.36mi - 3:00(8:19/mi) 139/143bpm [1157b/mi] 44cal 382/458W 12) 0.61mi - 4:00(6:35/mi) 157/164bpm [1033b/mi] 72cal 531/595W 13) 0.09mi - 1:00(10:32/mi) 153/164bpm [1612b/mi] 15cal 295/560W 14) 0.62mi - 4:00(6:28/mi) 158/164bpm [1021b/mi] 72cal 483/560W 15) 0.09mi - 1:00(10:41/mi) 153/166bpm [1633b/mi] 15cal 252/457W 16) 0.62mi - 4:00(6:24/mi) 160/168bpm [1025b/mi] 74cal 496/632W 17) 0.13mi - 1:00(7:37/mi) 135/163bpm [1027b/mi] 15cal 408/489W 18) 0.97mi - 7:28(7:41/mi) 145/152bpm [1114b/mi] 119cal 428/524W Add a comment
Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23	Fri 24th Mar Mar 24	Sat 25th Mar Mar 25	Sun 26th Mar Mar 26	Mon 27th Mar Mar 27	Tue 28th Mar Mar 28
17.6mi, 59:46 Bike - General Split Summary === 1) 5mi - 16:07(3:13/mi) 105/114bpm [338b/mi] 193cal 83/92rpm 174/213W 2) 5mi - 15:59(3:12/mi) 110/122bpm [352b/mi] 194cal 86/90rpm 177/234W 3) 5mi - 15:55(3:11/mi) 115/127bpm [366b/mi] 196cal 87/93rpm 179/205W 4) 2.55mi - 11:45(4:36/mi) 106/116bpm [488b/mi] 123cal 84/95rpm 149/218W Add a comment	2.2mi, 16:01 Run - General Split Summary === 1) 1mi - 7:22(7:22/mi) 144/156bpm [1061b/mi] 121cal 436/488W 2) 1mi - 7:09(7:09/mi) 153/156bpm [1093b/mi] 125cal 455/531W 3) 0.07mi - 29(7:05/mi) 153/153bpm [1083b/mi] 8cal 462/501W 4) 0.14mi - 1:01(7:08/mi) 149/152bpm [1063b/mi] 18cal 494/520W Add a comment 21.1mi, 1:04:25 Bike - General Split Summary === 1) 5mi - 15:27(3:05/mi) 118/135bpm [365b/mi] 205cal 87/93rpm 196/242W 2) 5mi - 14:56(2:59/mi) 133/140bpm [397b/mi] 213cal 88/92rpm 213/251W 3) 5mi - 14:35(2:55/mi) 138/143bpm [402b/mi] 219cal 85/90rpm 224/269W 4) 5mi - 15:23(3:05/mi) 133/143bpm [409b/mi] 207cal 84/90rpm 198/267W 5) 1.09mi - 4:04(3:43/mi) 120/127bpm [447b/mi] 41cal 86/91rpm 143/190W Add a comment	1.2mi, 35:45 Swim - General Split Summary === 1) 0.62mi - 18:18(29:26/mi) 105/123bpm [3091b/mi] 240cal 26/rpm 2) 0.59mi - 17:27(29:34/mi) 121/135bpm [3578b/mi] 228cal 26/rpm Add a comment	9.5mi, 1:10:02 Run - General Split Summary === 1) 1mi - 6:49(6:49/mi) 143/150bpm [975b/mi] 115cal 454/550W 2) 1mi - 7:02(7:02/mi) 145/152bpm [1020b/mi] 119cal 448/491W 3) 0.17mi - 1:09(6:55/mi) 148/148bpm [1024b/mi] 20cal 443/469W 4) 1mi - 7:45(7:45/mi) 148/152bpm [1146b/mi] 129cal 402/487W 5) 1mi - 7:57(7:57/mi) 150/153bpm [1192b/mi] 133cal 398/477W 6) 1mi - 7:54(7:54/mi) 151/154bpm [1192b/mi] 132cal 402/540W 7) 1mi - 7:59(7:59/mi) 148/154bpm [1181b/mi] 130cal 440/585W 8) 1mi - 7:02(7:02/mi) 151/156bpm [1063b/mi] 120cal 442/549W 9) 1mi - 6:53(6:53/mi) 155/164bpm [1067b/mi] 120cal 430/518W 10) 1mi - 7:01(7:01/mi) 156/158bpm [1095b/mi] 122cal 455/548W 11) 0.38mi - 2:31(6:41/mi) 157/158bpm [1050b/mi] 45cal 459/518W Add a comment 50.3mi, 2:40:01 Bike - General Split Summary === 1) 5mi - 15:28(3:06/mi) 117/131bpm [362b/mi] 192cal 74/96rpm 181/464W 19.39/30.1mph 2) 5mi - 17:48(3:34/mi) 110/143bpm [392b/mi] 196cal 69/94rpm 159/446W 16.85/32.37mph 3) 5mi - 16:15(3:15/mi) 122/137bpm [397b/mi] 209cal 73/104rpm 189/513W 18.45/34.5mph 4) 5mi - 15:44(3:09/mi) 117/134bpm [368b/mi] 190cal 77/99rpm 177/473W 19.08/33.73mph 5) 5mi - 14:38(2:56/mi) 130/148bpm [381b/mi] 217cal 83/100rpm 222/436W 20.5/27.07mph 6) 5mi - 15:09(3:02/mi) 119/141bpm [360b/mi] 200cal 76/94rpm 195/447W 19.81/29.58mph 7) 5mi - 16:21(3:16/mi) 124/148bpm [406b/mi] 230cal 73/94rpm 209/519W 18.35/27.09mph 8) 5mi - 16:01(3:12/mi) 112/137bpm [359b/mi] 173cal 69/94rpm 155/430W 18.73/28.24mph 9) 5mi - 16:05(3:13/mi) 123/144bpm [395b/mi] 210cal 72/93rpm 193/497W 18.66/26.86mph 10) 5mi - 15:46(3:09/mi) 118/136bpm [372b/mi] 186cal 73/102rpm 170/460W 19.03/30.79mph 11) 0.27mi - 46(2:54/mi) 136/138bpm [395b/mi] 10cal 75/86rpm 213/381W 20.66/21.37mph Add a comment	2.2mi, 50:01 Run - General Split Summary === 1) 1mi - 21:57(21:57/mi) 91/110bpm [1997b/mi] 134cal 69/552W 2) 1mi - 21:43(21:43/mi) 90/115bpm [1955b/mi] 128cal 68/507W 3) 0.23mi - 6:21(27:49/mi) 79/85bpm [2198b/mi] 27cal 44/347W Add a comment	1.8mi, 48:26 Swim - General Split Summary === 1) 0.09mi - 2:12(23:31/mi) 108/124bpm [2540b/mi] 36cal 26/rpm 2) 0mi - 21(0/mi) 77/80bpm [INFb/mi] 3) 0.06mi - 1:25(22:55/mi) 95/104bpm [2177b/mi] 4) 0mi - 31(0/mi) 103/113bpm [INFb/mi] 5) 0.06mi - 1:19(21:17/mi) 118/130bpm [2511b/mi] 6) 0mi - 31(0/mi) 124/127bpm [INFb/mi] 7) 0.06mi - 1:23(22:15/mi) 119/124bpm [2648b/mi] 8) 0mi - 15(0/mi) 119/127bpm [INFb/mi] 9) 0.02mi - 13(14:10/mi) 125/125bpm [1771b/mi] 6cal 23/rpm 10) 0.06mi - 1:21(21:40/mi) 136/142bpm [2948b/mi] 6cal 11) 0mi - 1:43(0/mi) 102/135bpm [INFb/mi] 12) 0mi - 18(0/mi) 124/131bpm [INFb/mi] 13) 0mi - 15(0/mi) 125/131bpm [INFb/mi] 14) 0mi - 11(0/mi) 112/114bpm [INFb/mi] 15) 0.06mi - 1:17(20:34/mi) 121/125bpm [2488b/mi] 24cal 30/rpm 16) 0mi - 16(0/mi) 121/125bpm [INFb/mi] 17) 0.06mi - 1:25(22:53/mi) 118/124bpm [2701b/mi] 24cal 27/rpm 18) 0mi - 18(0/mi) 124/126bpm [INFb/mi] 19) 0.06mi - 1:28(23:30/mi) 125/131bpm [2938b/mi] 24cal 27/rpm 20) 0mi - 16(0/mi) 129/131bpm [INFb/mi] 21) 0.06mi - 1:28(23:32/mi) 126/132bpm [2964b/mi] 24cal 27/rpm 22) 0.06mi - 1:27(23:25/mi) 127/132bpm [2973b/mi] 24cal 27/rpm 23) 0.06mi - 1:27(23:22/mi) 127/134bpm [2968b/mi] 24cal 28/rpm 24) 0.06mi - 1:26(23:00/mi) 125/132bpm [2875b/mi] 24cal 27/rpm 25) 0.12mi - 2:52(23:06/mi) 121/129bpm [2794b/mi] 48cal 25/rpm 26) 0.12mi - 2:52(23:01/mi) 126/134bpm [2901b/mi] 48cal 25/rpm 27) 0.06mi - 1:30(24:08/mi) 125/133bpm [3018b/mi] 24cal 26/rpm 28) 0.12mi - 2:57(23:45/mi) 119/129bpm [2825b/mi] 48cal 25/rpm 29) 0.12mi - 2:57(23:44/mi) 125/131bpm [2966b/mi] 48cal 24/rpm 30) 0.06mi - 1:30(24:08/mi) 125/135bpm [3016b/mi] 24cal 26/rpm 31) 0.06mi - 1:18(20:55/mi) 123/145bpm [2574b/mi] 24cal 26/rpm 32) 0.06mi - 1:20(21:34/mi) 146/152bpm [3148b/mi] 24cal 26/rpm 33) 0.06mi - 1:18(21:02/mi) 128/132bpm [2693b/mi] 24cal 26/rpm 34) 0.06mi - 1:15(20:02/mi) 142/153bpm [2844b/mi] 24cal 27/rpm 35) 0.06mi - 1:42(27:20/mi) 115/138bpm [3143b/mi] 24cal 24/rpm 36) 0mi - 37(0/mi) 77/86bpm [INFb/mi] 37) 0mi - 9(0/mi) 76/77bpm [INFb/mi] 38) 0mi - 53(0/mi) 82/90bpm [INFb/mi] 39) 0.02mi - 17(18:42/mi) 82/86bpm [1534b/mi] 6cal 14/rpm 40) 0mi - 40(0/mi) 76/81bpm [INFb/mi] 41) 0.02mi - 15(16:30/mi) 82/83bpm [1353b/mi] 10cal 16/rpm 42) 0mi - 1:05(0/mi) 81/85bpm [INFb/mi] 43) 0mi - 36:24:32(0/mi) 83/85bpm [INFb/mi] Add a comment	-

pconsani M45

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