pconsani

Last on at 9am, 17th May 2023

M45

About
Bests
All Races
Mileage
Training

Races
68
Miles
4145
Miles
460
Miles
21146
Miles
22
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
26th Jul	General	25.5mi	1:17:13
24th Jul	General	4.7mi	35:44
23rd Jul	General	22.5mi	1:17:45
22nd Jul	General	0.9mi	36:21
21st Jul	General	2.7mi	17:43

12 Month Benchmarks	Run	Bike
Mile	6:13	1:34
5k	19:49	5:12
5mi	35:50	8:50
10k	45:24	11:02
10mi	1:26:49	20:44

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Buddies (3)

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Best Times
Best WAVA

Dist	Races	2004	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	PB	WB
5km	15				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	17:50 5:44/mi	75.88
5mi	10			32:41 64.46	31:49 66.25			32:22 65.54	31:38 67.31	32:04 66.71		30:16 71.51			30:16 6:03/mi	71.51
10km	19		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	36:50 5:56/mi	73.38
10mi	9				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		1:03:30 6:21/mi	70.30
13.1mi	6	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						1:26:58 6:38/mi	66.86
20mi	3				2:38:01 57.69	2:30:57 60.39			2:28:15 61.67						2:28:15 7:25/mi	61.67
26.2mi	3				3:36:02 56.27	3:54:38 51.81			3:17:44 61.65						3:17:44 7:33/mi	61.65

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	61.65	26.2mi
11 Mar	Mad March 20 PB	2:28:15	61.67	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	65.89	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	62.56	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	60.39	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	57.69	20mi
13 Jan	Milborne 10	1:10:09	60.98	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
2024	0	0	0	5	0	0	0	0	0	0	0	0	5
2024	9.3	12.4	13.1	13.7	0.7	2.1	4.5	0	0	0	0	0	55.7
2024	32	17	43	31	20	21	23	0	0	0	0	0	187
2024	140	105	119	247	455	512	404	0	0	0	0	0	1981
2023	0	0	0	0	0	0	0	0	0	1	0	0	1
2023	12.9	8.4	10.5	10.1	4.9	3.9	5.2	6.3	4.6	8.1	10.9	7.4	93.1
2023	66	71	111	72	54	45	52	40	41	17	48	37	655
2023	52	174	253	250	325	310	191	249	144	98	32	98	2178
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

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
51.2mi, 2:38:05 Bike - General 1) 5mi - 14:21(2:52/mi) 124/143bpm [356b/mi] 194cal 76/100rpm 199/630W 20.9/27.22mph 2) 5mi - 16:15(3:15/mi) 126/151bpm [410b/mi] 224cal 71/100rpm 205/758W 18.46/29.64mph 3) 5mi - 14:44(2:57/mi) 118/142bpm [348b/mi] 194cal 67/91rpm 195/697W 20.37/32.69mph 4) 5mi - 17:43(3:33/mi) 129/157bpm [457b/mi] 264cal 71/92rpm 223/682W 16.94/30.35mph 5) 5mi - 15:24(3:05/mi) 126/166bpm [388b/mi] 219cal 70/105rpm 212/783W 19.48/41.16mph 6) 5mi - 15:07(3:01/mi) 135/158bpm [408b/mi] 238cal 73/95rpm 237/678W 19.84/35.25mph 7) 5mi - 17:07(3:25/mi) 115/161bpm [394b/mi] 193cal 68/97rpm 163/709W 17.53/28.53mph 8) 5mi - 15:47(3:09/mi) 114/165bpm [360b/mi] 164cal 67/107rpm 148/712W 19/31.08mph 9) 5mi - 14:31(2:54/mi) 131/160bpm [380b/mi] 200cal 70/108rpm 205/819W 20.67/31.66mph 10) 5mi - 13:54(2:47/mi) 130/154bpm [361b/mi] 187cal 72/118rpm 198/889W 21.59/42.37mph 11) 1.19mi - 3:12(2:42/mi) 133/152bpm [358b/mi] 47cal 74/90rpm 223/527W 22.28/28.43mph Add a comment	1.1mi, 40:44 Swim - General 1) 0.28mi - 10:01(35:16/mi) 116/138bpm [4092b/mi] 96cal 2) 0.28mi - 9:38(33:55/mi) 133/154bpm [4511b/mi] 116cal 3) 0.28mi - 9:44(34:16/mi) 109/152bpm [3734b/mi] 58cal 4) 0.28mi - 11:16(39:39/mi) 106/122bpm [4203b/mi] 60cal 5) 0mi - 5(28:27/mi) 106/107bpm [3015b/mi] 1cal Add a comment	20.2mi, 59:23 Bike - General 1) 5mi - 15:15(3:03/mi) 117/139bpm [357b/mi] 220cal 74/96rpm 215/503W 19.68/28.64mph 2) 5mi - 16:23(3:17/mi) 123/144bpm [403b/mi] 247cal 74/95rpm 225/707W 18.31/30.31mph 3) 5mi - 14:30(2:54/mi) 120/140bpm [348b/mi] 206cal 73/94rpm 212/524W 20.68/29.49mph 4) 5mi - 12:37(2:31/mi) 119/139bpm [300b/mi] 189cal 72/90rpm 224/565W 23.77/33.14mph 5) 0.21mi - 37(2:54/mi) 137/139bpm [397b/mi] 9cal 70/82rpm 223/505W 20.71/23.61mph Add a comment	26mi, 1:14:41 Bike - General 1) 5mi - 15:59(3:12/mi) 102/145bpm [326b/mi] 83cal 18.77/23.79mph 2) 5mi - 14:49(2:58/mi) 128/159bpm [379b/mi] 140cal 20.24/29.85mph 3) 5mi - 12:50(2:34/mi) 139/161bpm [357b/mi] 132cal 23.38/37.09mph 4) 5mi - 14:03(2:49/mi) 136/163bpm [382b/mi] 123cal 21.36/34.38mph 5) 5mi - 13:58(2:48/mi) 126/165bpm [352b/mi] 107cal 21.49/30.12mph 6) 1mi - 3:03(3:04/mi) 120/137bpm [368b/mi] 20cal 19.56/28.05mph Add a comment	3.7mi, 27:18 Run - General 1) 1mi - 7:45(7:45/mi) 112/121bpm [868b/mi] 106cal 420/512W 2) 0.14mi - 1:06(7:45/mi) 121/123bpm [937b/mi] 16cal 461/522W 3) 0.33mi - 2:03(6:18/mi) 125/126bpm [787b/mi] 32cal 493/585W 4) 0.24mi - 2:01(8:28/mi) 124/126bpm [1050b/mi] 30cal 385/493W 5) 0.32mi - 2:02(6:18/mi) 129/132bpm [812b/mi] 33cal 490/540W 6) 0.23mi - 2:00(8:48/mi) 143/153bpm [1258b/mi] 32cal 369/506W 7) 0.32mi - 2:00(6:19/mi) 142/144bpm [896b/mi] 36cal 515/644W 8) 0.22mi - 2:00(9:17/mi) 152/159bpm [1411b/mi] 33cal 350/548W 9) 0.32mi - 2:00(6:14/mi) 147/149bpm [916b/mi] 37cal 503/547W 10) 0.54mi - 4:21(8:03/mi) 115/151bpm [925b/mi] 71cal 396/514W Add a comment	21.5mi, 1:04:26 Bike - General 1) 5mi - 15:08(3:02/mi) 108/135bpm [327b/mi] 203cal 72/97rpm 197/731W 19.81/27.89mph 2) 5mi - 16:57(3:23/mi) 117/135bpm [396b/mi] 246cal 71/92rpm 217/556W 17.71/27.28mph 3) 5mi - 14:19(2:52/mi) 129/152bpm [370b/mi] 228cal 75/108rpm 240/542W 20.94/36.61mph 4) 5mi - 14:07(2:49/mi) 137/159bpm [387b/mi] 243cal 80/95rpm 261/503W 21.25/26.68mph 5) 1.46mi - 3:54(2:41/mi) 144/158bpm [386b/mi] 65cal 79/90rpm 253/588W 22.4/26.36mph Add a comment	-
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
2.3mi, 15:07 Run - General 1) 1mi - 6:39(6:39/mi) 152/163bpm [1011b/mi] 120cal 475/519W 2) 1mi - 6:32(6:32/mi) 165/167bpm [1077b/mi] 127cal 492/577W 3) 0.31mi - 1:56(6:12/mi) 169/171bpm [1049b/mi] 38cal 504/560W Add a comment 40.8mi, 2:09:04 Bike - General 1) 5mi - 14:51(2:58/mi) 119/149bpm [353b/mi] 181cal 71/98rpm 178/500W 20.2/28.47mph 2) 5mi - 16:48(3:22/mi) 111/141bpm [373b/mi] 197cal 60/99rpm 170/512W 17.86/32.94mph 3) 5mi - 15:26(3:05/mi) 117/154bpm [361b/mi] 215cal 63/88rpm 207/611W 19.43/29.53mph 4) 5mi - 15:00(3:00/mi) 107/136bpm [321b/mi] 168cal 64/82rpm 162/565W 20/33.08mph 5) 5mi - 17:29(3:30/mi) 110/152bpm [385b/mi] 226cal 65/94rpm 190/781W 17.16/29.72mph 6) 5mi - 15:22(3:04/mi) 103/143bpm [317b/mi] 163cal 62/101rpm 151/804W 19.52/36.5mph 7) 5mi - 17:39(3:32/mi) 98/130bpm [346b/mi] 188cal 62/95rpm 152/573W 17.01/23.29mph 8) 5mi - 14:19(2:52/mi) 108/155bpm [309b/mi] 186cal 64/92rpm 191/697W 20.96/33.79mph 9) 0.83mi - 2:10(2:37/mi) 140/146bpm [367b/mi] 37cal 76/87rpm 261/396W 22.9/25.49mph Add a comment	0.7mi, 26:03 Swim - General 1) 0.28mi - 11:19(39:51/mi) 120/139bpm [4781b/mi] 135cal 30/38rpm 2) 0.28mi - 10:15(36:05/mi) 121/136bpm [4366b/mi] 113cal 31/40rpm 3) 0.13mi - 4:28(33:43/mi) 123/131bpm [4148b/mi] 49cal 29/34rpm Add a comment	-	3.5mi, 24:31 Run - General 1) 1mi - 7:36(7:36/mi) 139/148bpm [1056b/mi] 127cal 433/497W 2) 0.14mi - 1:05(7:43/mi) 147/151bpm [1134b/mi] 18cal 478/564W 3) 0.32mi - 2:00(6:16/mi) 149/153bpm [933b/mi] 37cal 506/636W 4) 0.12mi - 1:00(8:07/mi) 155/157bpm [1259b/mi] 18cal 471/531W 5) 0.32mi - 2:00(6:18/mi) 153/154bpm [965b/mi] 37cal 513/587W 6) 0.12mi - 1:00(8:38/mi) 156/158bpm [1347b/mi] 18cal 462/528W 7) 0.33mi - 2:00(6:05/mi) 154/157bpm [937b/mi] 37cal 495/520W 8) 0.12mi - 1:00(8:00/mi) 145/156bpm [1160b/mi] 16cal 381/505W 9) 0.33mi - 2:00(6:02/mi) 143/146bpm [862b/mi] 35cal 510/543W 10) 0.14mi - 1:00(7:12/mi) 144/150bpm [1037b/mi] 17cal 424/536W 11) 0.34mi - 2:00(5:57/mi) 149/152bpm [887b/mi] 37cal 519/543W 12) 0.15mi - 1:00(6:44/mi) 135/151bpm [908b/mi] 17cal 445/524W 13) 0.12mi - 50(7:18/mi) 147/149bpm [1073b/mi] 14cal 440/510W Add a comment 21.7mi, 1:04:39 Bike - General 1) 5mi - 14:31(2:54/mi) 111/129bpm [322b/mi] 129cal 20.65/29.89mph 2) 5mi - 16:34(3:19/mi) 111/138bpm [368b/mi] 122cal 18.11/34.54mph 3) 5mi - 14:34(2:55/mi) 121/139bpm [352b/mi] 141cal 20.6/37.63mph 4) 5mi - 14:18(2:52/mi) 129/143bpm [369b/mi] 154cal 20.98/24mph 5) 1.74mi - 4:41(2:42/mi) 130/140bpm [351b/mi] 49cal 22.24/25.32mph Add a comment	36.6mi, 1:42:20 Bike - General 1) 5mi - 14:23(2:53/mi) 114/139bpm [328b/mi] 199cal 73/93rpm 204/586W 20.86/27.72mph 2) 5mi - 15:09(3:02/mi) 118/139bpm [357b/mi] 217cal 71/94rpm 213/721W 19.81/29.89mph 3) 5mi - 13:21(2:40/mi) 132/165bpm [352b/mi] 212cal 74/102rpm 239/707W 22.48/35.52mph 4) 5mi - 14:08(2:50/mi) 140/159bpm [396b/mi] 235cal 76/103rpm 252/773W 21.24/35.94mph 5) 5mi - 11:53(2:23/mi) 154/164bpm [366b/mi] 210cal 79/99rpm 269/653W 25.26/40.07mph 6) 5mi - 13:14(2:39/mi) 144/164bpm [381b/mi] 204cal 80/116rpm 232/740W 22.68/36.11mph 7) 5mi - 15:25(3:05/mi) 107/143bpm [330b/mi] 181cal 66/92rpm 170/636W 19.45/25.92mph 8) 1.6mi - 4:48(3:00/mi) 116/129bpm [349b/mi] 58cal 67/83rpm 176/406W 19.96/24.09mph Add a comment	-	21.3mi, 1:05:16 Bike - General 1) 5mi - 14:47(2:57/mi) 129/148bpm [381b/mi] 208cal 75/97rpm 209/413W 20.3/29.12mph 2) 5mi - 16:25(3:17/mi) 131/147bpm [430b/mi] 233cal 74/94rpm 210/527W 18.27/29.78mph 3) 5mi - 15:00(3:00/mi) 125/148bpm [375b/mi] 199cal 71/97rpm 196/610W 20/34.65mph 4) 5mi - 15:22(3:04/mi) 126/145bpm [387b/mi] 216cal 73/92rpm 209/532W 19.52/23.92mph 5) 1.26mi - 3:42(2:56/mi) 123/137bpm [361b/mi] 50cal 72/83rpm 201/515W 20.43/23.73mph Add a comment 1.2mi, 41:59 Swim - General 1) 0.28mi - 9:00(31:39/mi) 136/151bpm [4305b/mi] 140cal 31/37rpm 2) 0.28mi - 9:28(33:18/mi) 149/167bpm [4962b/mi] 163cal 32/34rpm 3) 0.28mi - 8:43(30:41/mi) 143/164bpm [4387b/mi] 132cal 32/37rpm 4) 0.28mi - 11:16(39:38/mi) 154/170bpm [6104b/mi] 197cal 32/36rpm 5) 0.09mi - 3:34(40:51/mi) 149/158bpm [6086b/mi] 59cal 30/34rpm Add a comment
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
3mi, 19:38 Run - General 1) 1mi - 6:43(6:43/mi) 149/160bpm [1000b/mi] 120cal 472/561W 2) 1mi - 6:36(6:36/mi) 160/162bpm [1057b/mi] 125cal 486/547W 3) 1mi - 6:17(6:17/mi) 164/167bpm [1030b/mi] 122cal 504/545W 4) 0.01mi - 2(4:45/mi) 167/167bpm [793b/mi] 1cal 548/551W Add a comment 46.5mi, 2:19:57 Bike - General 1) 5mi - 14:05(2:49/mi) 125/140bpm [352b/mi] 190cal 74/100rpm 199/544W 21.29/27.55mph 2) 5mi - 14:34(2:55/mi) 118/145bpm [344b/mi] 176cal 71/95rpm 175/504W 20.6/30.76mph 3) 5mi - 15:12(3:02/mi) 109/135bpm [331b/mi] 160cal 69/113rpm 151/614W 19.74/25.26mph 4) 5mi - 16:16(3:15/mi) 123/148bpm [400b/mi] 207cal 69/100rpm 187/569W 18.45/36.8mph 5) 5mi - 14:02(2:48/mi) 118/148bpm [331b/mi] 195cal 65/93rpm 206/682W 21.38/29.91mph 6) 5mi - 14:49(2:58/mi) 119/150bpm [353b/mi] 184cal 66/98rpm 181/683W 20.24/40.45mph 7) 5mi - 15:34(3:07/mi) 111/142bpm [346b/mi] 180cal 66/93rpm 168/573W 19.28/29.72mph 8) 5mi - 15:48(3:10/mi) 114/143bpm [360b/mi] 215cal 69/91rpm 201/640W 18.98/23.98mph 9) 5mi - 15:04(3:01/mi) 123/142bpm [371b/mi] 227cal 74/97rpm 226/522W 19.92/33.96mph 10) 1.46mi - 4:33(3:07/mi) 123/139bpm [382b/mi] 62cal 73/90rpm 203/823W 19.29/23.63mph Add a comment	-	22.1mi, 1:08:47 Bike - General 1) 3.72mi - 12:00(3:13/mi) 103/126bpm [332b/mi] 156cal 68/87rpm 191/445W 18.61/26.24mph 2) 1.14mi - 3:00(2:38/mi) 123/132bpm [325b/mi] 54cal 73/83rpm 277/386W 22.72/26.03mph 3) 0.62mi - 2:00(3:12/mi) 112/130bpm [359b/mi] 23cal 65/77rpm 171/308W 18.71/21.14mph 4) 0.98mi - 3:00(3:04/mi) 125/135bpm [383b/mi] 54cal 77/90rpm 277/397W 19.57/21.46mph 5) 0.36mi - 2:00(5:31/mi) 119/131bpm [656b/mi] 28cal 55/74rpm 208/291W 10.88/20.16mph 6) 0.83mi - 3:00(3:36/mi) 131/143bpm [472b/mi] 57cal 70/80rpm 295/399W 16.65/19.83mph 7) 0.57mi - 2:00(3:29/mi) 120/143bpm [419b/mi] 18cal 60/69rpm 130/272W 17.2/26.99mph 8) 1.12mi - 3:00(2:40/mi) 125/137bpm [334b/mi] 55cal 69/86rpm 284/375W 22.44/30.91mph 9) 0.54mi - 2:00(3:42/mi) 116/136bpm [428b/mi] 20cal 69/90rpm 148/340W 16.25/22.67mph 10) 1mi - 3:00(3:00/mi) 127/146bpm [380b/mi] 57cal 72/90rpm 294/441W 20.05/25.26mph 11) 0.53mi - 2:00(3:46/mi) 119/145bpm [447b/mi] 23cal 61/83rpm 167/316W 15.96/24.75mph 12) 1.06mi - 3:00(2:50/mi) 132/145bpm [374b/mi] 57cal 72/82rpm 296/438W 21.19/25.92mph 13) 0.59mi - 2:00(3:24/mi) 117/144bpm [399b/mi] 18cal 63/85rpm 132/309W 17.61/24.21mph 14) 1.25mi - 3:00(2:24/mi) 127/138bpm [304b/mi] 53cal 74/104rpm 274/428W 25.03/37.53mph 15) 0.54mi - 2:00(3:41/mi) 105/135bpm [387b/mi] 17cal 63/81rpm 116/260W 16.29/20.73mph 16) 1.11mi - 3:00(2:43/mi) 128/140bpm [347b/mi] 55cal 78/91rpm 282/366W 22.12/23.15mph 17) 0.57mi - 2:00(3:32/mi) 124/140bpm [438b/mi] 27cal 70/81rpm 202/388W 16.98/22.31mph 18) 3.05mi - 10:00(3:17/mi) 104/117bpm [341b/mi] 122cal 66/84rpm 179/430W 18.29/23.54mph 19) 2.47mi - 6:47(2:45/mi) 114/139bpm [313b/mi] 98cal 72/100rpm 214/650W 21.85/25.49mph Add a comment	23.4mi, 1:06:50 Bike - General 1) 5mi - 15:32(3:06/mi) 114/149bpm [354b/mi] 156cal 19.32/23.56mph 2) 5mi - 13:17(2:39/mi) 129/148bpm [343b/mi] 159cal 22.59/33.63mph 3) 5mi - 14:40(2:56/mi) 124/143bpm [364b/mi] 139cal 20.45/29.51mph 4) 5mi - 14:22(2:52/mi) 115/149bpm [331b/mi] 93cal 20.87/38.32mph 5) 3.43mi - 8:58(2:37/mi) 133/153bpm [348b/mi] 104cal 22.91/28.83mph Add a comment	3mi, 19:05 Run - General 1) 1mi - 6:29(6:29/mi) 141/167bpm [914b/mi] 109cal 33/90rpm 480/523W 2) 1mi - 6:31(6:31/mi) 168/169bpm [1094b/mi] 127cal 33/90rpm 477/526W 3) 0.96mi - 6:05(6:21/mi) 169/171bpm [1074b/mi] 120cal 33/90rpm 493/531W Add a comment 0.1mi, 1:07 Cross - General 1) 0.07mi - 1:07(16:26/mi) 119/126bpm [1956b/mi] 11cal 33/90rpm Add a comment 0.5mi, 14:30 Swim - General 1) 0.28mi - 8:19(29:15/mi) 130/138bpm [3803b/mi] 122cal 31/37rpm 2) 0.19mi - 6:11(32:30/mi) 130/139bpm [4225b/mi] 86cal 32/34rpm Add a comment	-	36.2mi, 1:50:50 Bike - General 1) 5mi - 15:30(3:06/mi) 108/127bpm [335b/mi] 134cal 19.35/29.14mph 2) 5mi - 15:10(3:02/mi) 120/141bpm [364b/mi] 155cal 19.79/34.84mph 3) 5mi - 15:31(3:06/mi) 117/143bpm [363b/mi] 125cal 19.32/30.99mph 4) 5mi - 12:28(2:30/mi) 127/138bpm [317b/mi] 138cal 24.06/35.9mph 5) 5mi - 17:48(3:34/mi) 108/135bpm [385b/mi] 98cal 16.85/29.8mph 6) 5mi - 14:37(2:55/mi) 120/152bpm [351b/mi] 127cal 20.52/33.56mph 7) 5mi - 16:19(3:16/mi) 108/136bpm [352b/mi] 80cal 18.38/23.71mph 8) 1.22mi - 3:26(2:50/mi) 122/133bpm [345b/mi] 31cal 21.23/25.9mph Add a comment
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
2.7mi, 17:43 Run - General 1) 1mi - 6:44(6:44/mi) 145/154bpm [975b/mi] 117cal 467/534W 2) 1mi - 6:29(6:29/mi) 152/158bpm [986b/mi] 118cal 491/545W 3) 0.72mi - 4:30(6:17/mi) 148/150bpm [929b/mi] 81cal 505/540W Add a comment 40mi, 2:02:31 Bike - General 1) 5mi - 16:06(3:13/mi) 108/135bpm [348b/mi] 182cal 71/86rpm 162/490W 18.62/27.97mph 2) 5mi - 16:57(3:23/mi) 120/153bpm [407b/mi] 232cal 71/88rpm 203/629W 17.7/32.58mph 3) 5mi - 13:00(2:36/mi) 137/156bpm [356b/mi] 212cal 76/93rpm 248/786W 23.07/36.15mph 4) 5mi - 15:55(3:11/mi) 103/125bpm [328b/mi] 163cal 63/93rpm 146/638W 18.84/27.61mph 5) 5mi - 18:46(3:45/mi) 117/163bpm [439b/mi] 257cal 62/99rpm 203/955W 15.99/35.71mph 6) 5mi - 13:32(2:42/mi) 128/161bpm [347b/mi] 184cal 71/105rpm 202/843W 22.15/35.98mph 7) 5mi - 15:04(3:01/mi) 123/155bpm [370b/mi] 218cal 71/117rpm 216/1042W 19.92/39.32mph 8) 5mi - 13:08(2:38/mi) 147/162bpm [386b/mi] 223cal 83/108rpm 258/825W 22.84/30.43mph 9) 0.02mi - 3(2:26/mi) 144/145bpm [351b/mi] 39/69rpm 66/199W 24.65/19.81mph Add a comment	0.9mi, 36:21 Swim - General 1) 0.28mi - 9:11(32:21/mi) 111/124bpm [3591b/mi] 103cal 26/rpm 2) 0mi - 1:01(0/mi) 106/122bpm [INFb/mi] 9cal 3) 0.23mi - 7:11(31:35/mi) 118/129bpm [3726b/mi] 83cal 26/rpm 4) 0mi - 1:01(0/mi) 115/134bpm [INFb/mi] 10cal 5) 0.17mi - 5:24(31:39/mi) 122/129bpm [3861b/mi] 62cal 27/rpm 6) 0mi - 1:01(0/mi) 112/126bpm [INFb/mi] 9cal 7) 0.11mi - 3:29(30:36/mi) 123/132bpm [3763b/mi] 40cal 29/rpm 8) 0mi - 1:00(0/mi) 119/136bpm [INFb/mi] 11cal 9) 0.06mi - 1:41(29:40/mi) 111/120bpm [3294b/mi] 12cal 29/rpm 10) 0mi - 1:00(0/mi) 115/138bpm [INFb/mi] 9cal 11) 0.03mi - 49(28:45/mi) 109/124bpm [3134b/mi] 5cal 29/rpm 12) 0mi - 46(0/mi) 115/125bpm [INFb/mi] 7cal 13) 0.03mi - 48(28:02/mi) 110/120bpm [3084b/mi] 6cal 31/rpm 14) 0mi - 49(0/mi) 118/133bpm [INFb/mi] 10cal 15) 0.01mi - 34(39:54/mi) 105/108bpm [4189b/mi] 3cal 21/rpm 16) 0mi - 22(0/mi) 103/107bpm [INFb/mi] 1cal 17) 0.01mi - 15(17:31/mi) 111/114bpm [1945b/mi] 1cal 40/rpm Add a comment	22.5mi, 1:17:45 Bike - General 1) 5mi - 17:32(3:30/mi) 124/149bpm [435b/mi] 217cal 17.1/28.26mph 2) 5mi - 16:51(3:22/mi) 135/158bpm [455b/mi] 224cal 17.8/30.79mph 3) 5mi - 21:27(4:17/mi) 137/153bpm [588b/mi] 271cal 13.99/25.23mph 4) 5mi - 14:43(2:57/mi) 142/155bpm [418b/mi] 194cal 20.39/36.09mph 5) 2.49mi - 7:11(2:53/mi) 140/150bpm [404b/mi] 85cal 20.79/27.47mph Add a comment	4.7mi, 35:44 Run - General 1) 1mi - 8:11(8:11/mi) 122/139bpm [998b/mi] 118cal 404/458W 2) 0.85mi - 6:49(8:01/mi) 135/144bpm [1083b/mi] 104cal 400/562W 3) 0.15mi - 1:00(6:27/mi) 136/150bpm [878b/mi] 16cal 484/559W 4) 0.11mi - 1:00(8:52/mi) 146/151bpm [1293b/mi] 17cal 422/560W 5) 0.16mi - 1:00(6:18/mi) 142/152bpm [895b/mi] 17cal 496/535W 6) 0.11mi - 1:00(8:48/mi) 148/154bpm [1303b/mi] 17cal 425/531W 7) 0.16mi - 1:00(6:12/mi) 142/156bpm [881b/mi] 17cal 520/588W 8) 0.11mi - 1:00(8:49/mi) 152/158bpm [1341b/mi] 18cal 398/490W 9) 0.17mi - 1:00(5:57/mi) 148/158bpm [881b/mi] 18cal 479/553W 10) 0.11mi - 1:00(8:43/mi) 155/159bpm [1352b/mi] 18cal 437/563W 11) 0.17mi - 1:00(5:53/mi) 154/162bpm [907b/mi] 19cal 493/531W 12) 0.11mi - 1:00(9:06/mi) 158/163bpm [1437b/mi] 17cal 383/515W 13) 0.17mi - 1:00(5:53/mi) 153/160bpm [900b/mi] 18cal 482/547W 14) 0.11mi - 1:00(9:08/mi) 156/161bpm [1425b/mi] 17cal 364/551W 15) 0.18mi - 1:00(5:40/mi) 152/157bpm [860b/mi] 19cal 500/551W 16) 0.1mi - 1:00(10:24/mi) 152/162bpm [1582b/mi] 16cal 313/527W 17) 0.17mi - 1:00(5:58/mi) 152/160bpm [908b/mi] 19cal 523/590W 18) 0.09mi - 1:00(10:54/mi) 154/161bpm [1678b/mi] 16cal 303/524W 19) 0.17mi - 1:00(5:57/mi) 153/160bpm [910b/mi] 19cal 512/537W 20) 0.1mi - 1:00(10:29/mi) 155/161bpm [1626b/mi] 16cal 282/495W 21) 0.17mi - 1:00(5:46/mi) 151/160bpm [871b/mi] 18cal 507/560W 22) 0.12mi - 1:00(8:10/mi) 133/161bpm [1087b/mi] 14cal 404/569W 23) 0.09mi - 44(8:03/mi) 139/143bpm [1120b/mi] 11cal 417/472W Add a comment	-	25.5mi, 1:17:13 Bike - General 1) 5mi - 15:14(3:03/mi) 120/138bpm [366b/mi] 217cal 74/91rpm 210/627W 19.68/29.26mph 2) 5mi - 15:04(3:01/mi) 129/146bpm [389b/mi] 219cal 75/92rpm 217/502W 19.91/35.48mph 3) 5mi - 15:19(3:04/mi) 127/151bpm [389b/mi] 227cal 74/94rpm 222/525W 19.58/30.24mph 4) 5mi - 15:38(3:08/mi) 115/139bpm [360b/mi] 190cal 71/95rpm 178/600W 19.19/34.52mph 5) 5mi - 14:30(2:54/mi) 132/160bpm [383b/mi] 229cal 78/94rpm 237/565W 20.68/26.11mph 6) 0.46mi - 1:26(3:09/mi) 127/133bpm [400b/mi] 18cal 65/87rpm 187/646W 19.07/24.09mph Add a comment	-

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