DrMags

Last on at 4pm, 11th Dec 2024

F55

Mallard (77)

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Races
80
Miles
2504
Miles
4
Miles
4209
Miles
335
WAVA
79.25%
Mile
6:36
5k
22:14
10k
46:40
10M
1:17:13
Half
1:43:00
Mara
3:47:58

About Me
I think of myself as a marathon runner (15 done since 2012), but with an interrupted running history due to various injuries/niggles at different times. I now happily fill recovery breaks with cycling - my old friend - and have been trying my hand at weight training and yoga as a prophylactic. Finding I like being a multi-sport person And having packed in being an employee, I now have more time to devote to being sporty. Show More...

About Me

I think of myself as a marathon runner (15 done since 2012), but with an interrupted running history due to various injuries/niggles at different times. I now happily fill recovery breaks with cycling - my old friend - and have been trying my hand at weight training and yoga as a prophylactic. Finding I like being a multi-sport person :-)

And having packed in being an employee, I now have more time to devote to being sporty.

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Wear kit that makes you smile before you even start running, biking, swimming. Yeah, you look great. Enjoy.

Recent Blogs
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My parkrun
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Recent Training
11th Dec	Yoga	0mi	24:13
11th Dec	General	4.8mi	1:08:53
10th Dec	Strength	0mi	30:00
10th Dec	Threshold	6.8mi	58:11
9th Dec	General	3.8mi	38:38

12 Month Benchmarks	Run	Bike
Mile	6:30	1:25
5k	21:38	4:43
5mi	37:40	10:15
10k	49:47	15:17
10mi	2:07:17	26:00

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 1553 Run 994 Swim 3 Walk 249

Recent Threads
Cats in Boxes
Gigs
Menopause and running

Buddies (1)

Followers (2)

Badges Collected	See available badges
+ 238 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2023	2024	PB	WB
1mi	1											6:36 77.38		6:36 6:36/mi	77.38
5km	9			24:01 66.50	22:14 72.57	23:32 69.30		24:07 69.11				23:02 77.47	23:10 77.94	22:14 7:09/mi	77.94
8km	1									39:16 71.30				39:16 7:54/mi	71.30
8.8km	1									48:22 63.87				48:22 8:51/mi	63.87
10km	27	55:09 58.08	50:45 63.68	47:39 68.46	47:29 69.41	46:51 71.10	48:02 70.13	49:49 68.38	46:40 74.71	52:06 66.91	50:07 70.38	47:43 76.64	47:45 77.53	46:40 7:31/mi	77.53
10.4km	1											55:35 68.58		55:35 8:36/mi	68.58
10.6km	1										1:11:42 52.06			1:11:42 10:56/mi	52.06
10.8km	1												1:16:30 52.50	1:16:30 11:24/mi	52.50
15km	2					1:41:14 50.42			1:14:01 72.26					1:14:01 7:56/mi	72.26
10mi	6				1:21:37 66.46	1:17:38 70.66		1:21:56 68.53	1:17:13 73.57			1:23:09 72.64	1:21:34 74.99	1:17:13 7:43/mi	74.99
20km	3	2:04:55 52.84	2:11:56 51.01			1:47:59 63.72								1:47:59 8:41/mi	63.72
13.1mi	12	1:55:01 60.14	1:50:27 63.22	1:50:36 63.78				1:45:06 70.26	1:43:21 72.31	2:00:10 62.95		1:52:27 65.28	1:43:00 79.25	1:43:00 7:52/mi	79.25
26.2mi	15		4:09:01 57.84	3:50:16 63.24	3:49:25 64.22	3:48:18 65.33	3:50:04 65.63	3:56:27 64.96	3:47:58 67.93					3:47:58 8:42/mi	67.93

2024		Result	WAVA	Distance
10 Nov	Jessheim vinterhalvmaraton PB	1:43:00	79.25	13.1mi
7 Sep	EuropaTrail Brussels PB	1:16:30	52.50	10.8km
17 Aug	Christian Frederik-løpet SB	47:45	77.53	10km
6 Jul	Strömstad milen 5k SB	23:10	77.94	5km
22 Jun	Kristinaløpet	47:52	77.34	10km
1 Jun	Oppegårdmila	56:11	65.89	10km
11 May	Glommaløpet SB	1:21:34	74.99	10mi
2023		Result	WAVA	Distance
4 Nov	Stavanger 3-Lakes run (3-Sjøersløpet)	2:03:25	65.28	13.1mi
8 Oct	Fredrikstad Markatier'n PB	55:35	68.58	10.4km
1 Oct	October Virtual Mile PB	6:36	77.38	1mi
23 Sep	Hvalermila	58:22	62.66	10km
16 Sep	10 for Grete SB	47:43	76.64	10km
6 May	Glommaløpet SB	1:23:09	72.64	10mi
16 Apr	Halden Byløp 5 km SB	23:02	77.47	5km
26 Mar	Fredrikstadløpet SB	1:52:27	70.72	13.1mi
2020		Result	WAVA	Distance
29 May	Leiden 10 km virtual race SB	50:07	70.38	10km
17 May	17 Mairaton - Jordbærmila	51:35	68.38	10km
8 Mar	NN CPC Loop Den Haag 10k	56:40	62.24	10km
12 Jan	Egmond quarter marathon PB	1:11:42	52.06	10.55km
2019		Result	WAVA	Distance
27 Oct	Castricum beach and dunes race PB	48:22	63.87	8.8km
20 Oct	Amsterdam 8k PB	39:16	71.30	8km
7 Sep	Ecotrail Brussells 10k	58:45	59.34	10km
10 Feb	Groet uit Schoorl 10 km SB	52:06	66.91	10km
13 Jan	Egmond halve marathon SB	2:00:10	62.95	13.1mi
2018		Result	WAVA	Distance
26 Dec	Bergen Kerstloop 10k	49:52	69.91	10km
15 Dec	Ameland Adventure Run 10k	59:11	58.91	10km
18 Nov	Zevenheuvelenloop PB	1:14:01	72.26	15km
4 Nov	Boerenkoolloop (Kale Run) PB	46:40	74.71	10km
23 Sep	Dam tot Damloop PB	1:17:13	73.57	10mi
15 Sep	BMW Oslo half-marathon SB	1:43:21	72.31	13.1mi
30 Jun	Apeldoorn midzomer half marathon	1:47:01	69.84	13.1mi
16 Jun	Hvalerløpet	49:14	70.00	10km
3 Jun	Schutz Hoorn marathon PB	3:47:58	67.93	26.2mi
9 May	Alkmaar City Run By Night	49:24	69.76	10km
8 Apr	Rotterdam Marathon	3:57:11	65.29	26.2mi
2017		Result	WAVA	Distance
29 Oct	Dublin Marathon	3:58:23	64.96	26.2mi
16 Sep	BMW Oslo half-marathon SB	1:45:06	70.26	13.1mi
1 Jul	Kristinaløpet SB	49:49	68.38	10km
17 Jun	Nordmarka forest half-marathon	1:56:35	63.34	13.1mi
28 May	Edinburgh Marathon SB	3:56:27	64.67	26.2mi
13 May	Glommaløpet SB	1:21:56	68.53	10mi
6 May	Halden Byløp 5 km SB	24:07	69.11	5km
17 Apr	Boston Marathon	4:20:59	58.59	26.2mi
2016		Result	WAVA	Distance
25 Jun	Kristinaløpet SB	48:02	70.13	10km
18 Jun	Nordmarka Forest Marathon [Nordmarka Skogsmaraton]	4:17:27	58.65	26.2mi
10 Apr	Greater Manchester Marathon SB	3:50:04	65.63	26.2mi
2015		Result	WAVA	Distance
11 Oct	Fredrikstadmarka Rundt PB	1:47:59	63.72	20km
19 Sep	Oslo Marathon			26.2mi
5 Sep	Nordmarkstraver'n 15k SB	1:41:14	50.42	15km
15 Aug	Christian Frederik-løpet SB	46:51	71.10	10km
4 Jul	Strömstad milen 5k SB	23:32	69.30	5km
27 Jun	Kristinaløpet	47:28	70.18	10km
6 Jun	Oppegårdmila	49:28	67.34	10km
30 May	Stockholm Marathon SB	3:48:18	65.33	26.2mi
9 May	Glommaløpet SB	1:17:38	70.66	10mi
1 May	Sarpsborg Arbeiderblad-løpet	23:34	69.20	5km
20 Apr	Boston Marathon	4:06:54	60.41	26.2mi
2014		Result	WAVA	Distance
5 Jul	Strömstad milen	49:07	67.10	10km
29 Jun	Kristinaløpet SB	47:29	69.41	10km
21 Jun	Midnight Sun Marathon	4:00:48	61.18	26.2mi
7 Jun	Oppegårdmila	51:02	64.58	10km
24 May	Glommaløpet SB	1:21:37	66.46	10mi
18 May	Copenhagen Marathon SB	3:49:25	64.22	26.2mi
3 May	Halden Byløp 5 km PB	22:14	72.57	5km
19 Apr	Boston AA 5km	24:40	65.41	5km
2013		Result	WAVA	Distance
21 Sep	Oslo Marathon SB	3:50:16	63.24	26.2mi
24 Aug	Kystleden Halvmaraton SB	1:50:36	63.78	13.1mi
17 Aug	Christian Frederik-løpet	25:20	63.04	5km
29 Jun	Kristinaløpet SB	47:39	68.46	10km
15 Jun	Nordmarka Forest Marathon [Nordmarka Skogsmaraton]	4:44:24	51.20	26.2mi
14 Apr	Boston AA 5km SB	24:01	66.50	5km
2012		Result	WAVA	Distance
14 Oct	Fredrikstadmarka Rundt SB	2:11:56	51.01	20km
22 Sep	Oslo Marathon SB	4:09:01	57.84	26.2mi
30 Jun	Midnight Sun Half Marathon SB	1:50:27	63.22	13.1mi
29 Apr	Greater Manchester Marathon	4:41:35	51.15	26.2mi
21 Apr	Halden Bridge Run [Halden Bruløp] SB	50:45	63.68	10km
2011		Result	WAVA	Distance
30 Oct	Ørsjødilten	2:01:01	57.70	13.1mi
9 Oct	Fredrikstadmarka Rundt SB	2:04:55	52.84	20km
30 Jul	Swiss Alpine K10	1:06:38	48.07	10km
9 Jul	Strömstad milen SB	55:09	58.08	10km
17 Apr	Vienna City Half Marathon SB	1:55:01	60.14	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	20	10	20	25	22	17	22	17	17	0	7	5	182
2024	0	0	0	0	0	0	0	0.3	0.1	0	0	0	0.4
2024	28	33	54	81	84	77	85	90	93	121	113	48	907
2024	257	125	181	67	253	137	126	183	29	28	22	4	1411
2023	2	8	40	5	2	1	4	0	0	24	32	29	146
2023	0	0	0	0	0	0.5	0	0	0.8	0	0	0	1.3
2023	50	73	82	57	37	4	36	29	70	88	48	31	605
2023	320	156	63	209	316	289	316	279	91	4	120	214	2378
2022	0	0	0	0	0	0	0.1	1.8	0.4	0	0	0	2.2
2022	0	0	0	0	0	15	63	0	141	60	141	0	420
2020	7	3	9	0	12	0	0	7	0	0	0	6	45
2019	0	0	0	0	0	0	0	0	0	0	0	0	0
2019	13	6	0	0	0	0	2	0	6	10	0	0	38
2018	0	0	3	26	6	50	13	0	23	0	23	12	156
2017	0	0	0	39	39	13	20	13	13	31	0	0	168
2016	0	0	0	26	0	39	0	0	4	0	13	0	82
2015	0	0	0	30	43	12	3	6	38	12	0	20	165
2014	0	0	0	3	39	39	6	0	0	0	0	15	102
2013	0	0	0	3	0	32	0	16	26	0	0	8	86
2012	0	0	0	32	0	18	0	0	26	12	0	0	89
2011	0	0	0	0	0	0	0	4	0	0	0	0	4
2011	0	0	0	13	5	0	13	0	0	26	3	0	60
2010	0	0	0	0	0	0	0	0	0	0	0	2	2

Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20
2.2mi, 57:43 Walk - General 1) 1km - 14:35(14:35/km) 78/94bpm [1137b/km] 55cal 39/83rpm 2) 1km - 18:14(18:14/km) 74/91bpm [1349b/km] 63cal 27/73rpm 3) 1km - 21:54(21:54/km) 70/101bpm [1533b/km] 60cal 20/80rpm 4) 1km - 7:56(7:56/km) 112/128bpm [889b/km] 51cal 37/83rpm 5) 0.08km - 6(1:12/km) 107/107bpm [129b/km] 1cal Add a comment 4mi, 36:48 Run - General 1) 1km - 6:05(6:05/km) 126/139bpm [766b/km] 61cal 305/423W 2) 1km - 5:55(5:55/km) 139/143bpm [823b/km] 64cal 279/350W 3) 1km - 5:37(5:37/km) 139/146bpm [780b/km] 62cal 267/307W 4) 1km - 4:51(4:51/km) 136/142bpm [659b/km] 52cal 253/296W 5) 1km - 5:18(5:18/km) 141/143bpm [746b/km] 58cal 258/294W 6) 1km - 5:58(5:58/km) 138/145bpm [824b/km] 60cal 240/321W 7) 0.05km - 17(5:33/km) 124/126bpm [689b/km] 2cal 223/250W 8) 0.46km - 2:48(6:08/km) 123/129bpm [754b/km] 23cal 191/294W Add a comment 0mi, 35:25 Cross - Yoga Add a comment	5.3mi, 56:29 Run - Intervals 1) 1km - 6:43(6:43/km) 121/138bpm [812b/km] 64cal 275/364W 2) 1km - 5:54(5:54/km) 133/143bpm [784b/km] 62cal 258/349W 3) 0.26km - 2:24(9:22/km) 116/141bpm [1086b/km] 17cal 112/279W 4) 0.2km - 40(3:24/km) 147/161bpm [500b/km] 8cal 349/398W 5) 0.37km - 3:00(8:05/km) 129/161bpm [1042b/km] 28cal 181/491W 6) 0.21km - 40(3:12/km) 153/164bpm [490b/km] 9cal 373/428W 7) 0.34km - 3:00(8:54/km) 127/165bpm [1130b/km] 25cal 167/428W 8) 0.2km - 40(3:24/km) 149/160bpm [506b/km] 8cal 340/378W 9) 0.3km - 3:00(10:04/km) 127/162bpm [1279b/km] 24cal 139/472W 10) 0.2km - 40(3:22/km) 149/161bpm [502b/km] 8cal 362/428W 11) 0.35km - 3:00(8:30/km) 128/161bpm [1087b/km] 26cal 169/443W 12) 0.19km - 40(3:32/km) 147/157bpm [520b/km] 8cal 320/358W 13) 0.36km - 3:00(8:27/km) 127/158bpm [1073b/km] 27cal 163/416W 14) 0.2km - 40(3:18/km) 150/163bpm [496b/km] 8cal 368/409W 15) 0.32km - 3:00(9:20/km) 131/164bpm [1222b/km] 26cal 159/483W 16) 0.2km - 40(3:22/km) 146/162bpm [490b/km] 8cal 339/412W 17) 0.33km - 3:00(9:10/km) 130/164bpm [1192b/km] 26cal 151/431W 18) 0.21km - 40(3:11/km) 148/163bpm [471b/km] 7cal 369/443W 19) 1km - 6:59(6:59/km) 132/166bpm [923b/km] 64cal 203/455W 20) 0.53km - 3:01(5:41/km) 136/140bpm [772b/km] 30cal 236/264W 21) 0.71km - 5:09(7:13/km) 119/136bpm [859b/km] 42cal 166/230W Add a comment 0mi, 21:50 Cross - Yoga Add a comment	7.6mi, 1:16:24 Run - Long Run 1) 1km - 6:46(6:46/km) 115/124bpm [778b/km] 60cal 258/349W 2) 1km - 6:43(6:43/km) 128/137bpm [861b/km] 67cal 276/340W 3) 1km - 5:42(5:42/km) 127/136bpm [725b/km] 57cal 247/319W 4) 1km - 6:20(6:20/km) 135/146bpm [856b/km] 67cal 251/360W 5) 1km - 6:40(6:40/km) 139/145bpm [928b/km] 71cal 261/390W 6) 1km - 6:21(6:21/km) 131/142bpm [832b/km] 62cal 252/375W 7) 1km - 5:38(5:38/km) 135/140bpm [760b/km] 58cal 260/344W 8) 1km - 5:23(5:23/km) 136/144bpm [732b/km] 57cal 263/339W 9) 1km - 5:53(5:53/km) 136/145bpm [800b/km] 62cal 264/338W 10) 1km - 6:13(6:13/km) 131/142bpm [815b/km] 56cal 231/349W 11) 1km - 6:19(6:19/km) 121/129bpm [765b/km] 55cal 209/293W 12) 1km - 6:37(6:37/km) 123/130bpm [814b/km] 61cal 223/333W 13) 0.23km - 1:23(6:05/km) 131/134bpm [796b/km] 14cal 254/326W 14) 0.05km - 24(7:41/km) 133/134bpm [1021b/km] 4cal 211/275W Add a comment	0mi, 50:02 Cross - Strength Add a comment 0mi, 14:59 Cross - Yoga Add a comment	0mi, 1:30:12 Cross - Yoga Add a comment 7.5mi, 1:15:04 Run - General 1) 1km - 6:41(6:41/km) 123/135bpm [821b/km] 65cal 281/355W 2) 1km - 6:10(6:10/km) 128/133bpm [789b/km] 62cal 266/307W 3) 1km - 6:19(6:19/km) 124/136bpm [784b/km] 60cal 240/286W 4) 1km - 6:18(6:18/km) 127/135bpm [800b/km] 61cal 238/308W 5) 1km - 6:27(6:27/km) 135/141bpm [870b/km] 64cal 260/329W 6) 1km - 6:03(6:03/km) 131/138bpm [792b/km] 60cal 236/283W 7) 1km - 5:54(5:54/km) 128/137bpm [756b/km] 57cal 237/322W 8) 1km - 6:02(6:02/km) 126/135bpm [761b/km] 54cal 219/292W 9) 1km - 5:58(5:58/km) 127/137bpm [757b/km] 58cal 230/320W 10) 1km - 5:43(5:43/km) 132/134bpm [755b/km] 56cal 234/321W 11) 1km - 6:18(6:18/km) 124/137bpm [781b/km] 54cal 208/286W 12) 1km - 6:08(6:08/km) 124/134bpm [761b/km] 53cal 206/300W 13) 0.11km - 58(8:46/km) 117/128bpm [1026b/km] 7cal 146/243W 14) 0.01km - 4(9:40/km) 104/105bpm [1005b/km] 81/83W Add a comment	0mi, 53:08 Cross - Yoga Add a comment 0mi, 49:15 Cross - Strength Add a comment 2.9mi, 33:22 Run - General 1) 1km - 7:22(7:22/km) 123/133bpm [906b/km] 69cal 262/366W 2) 1km - 6:27(6:27/km) 121/132bpm [781b/km] 58cal 217/300W 3) 1km - 6:53(6:53/km) 121/130bpm [832b/km] 60cal 208/274W 4) 1km - 7:23(7:23/km) 124/132bpm [916b/km] 63cal 205/268W 5) 0.53km - 3:55(7:19/km) 119/126bpm [871b/km] 28cal 161/248W 6) 0.17km - 1:22(8:14/km) 115/122bpm [946b/km] 10cal 131/210W Add a comment 0mi, 14:57 Cross - Yoga Add a comment	8.6mi, 32:50 Bike - General 1) 13.16km - 30:00(2:17/km) 119/127bpm [271b/km] 256cal 75/176rpm 125/183W 2) 0.68km - 2:50(4:11/km) 101/118bpm [422b/km] 11cal 60/79rpm 47/116W Add a comment 0.9mi, 16:42 Walk - General 1) 1km - 11:36(11:36/km) 92/106bpm [1068b/km] 55cal 56/71rpm 2) 0.38km - 5:06(13:18/km) 86/94bpm [1144b/km] 19cal 51/66rpm Add a comment 0.9mi, 18:01 Walk - General 1) 1km - 12:58(12:58/km) 99/116bpm [1284b/km] 64cal 44/65rpm 2) 0.41km - 5:03(12:16/km) 89/100bpm [1092b/km] 20cal 50/61rpm Add a comment 0mi, 22:20 Cross - Yoga Add a comment
Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27
0mi, 40:43 Cross - Strength Add a comment 7.8mi, 1:14:20 Run - Tempo 1) 1km - 6:52(6:52/km) 130/144bpm [893b/km] 69cal 264/333W 2) 0.47km - 3:08(6:37/km) 133/145bpm [880b/km] 29cal 243/294W 3) 1km - 5:08(5:08/km) 113/147bpm [580b/km] 48cal 283/352W 4) 0.83km - 3:52(4:41/km) 146/150bpm [683b/km] 45cal 276/312W 5) 0.39km - 3:00(7:39/km) 127/149bpm [972b/km] 26cal 174/304W 6) 1km - 4:42(4:42/km) 146/152bpm [686b/km] 55cal 267/341W 7) 0.82km - 4:18(5:16/km) 149/154bpm [785b/km] 50cal 268/307W 8) 0.33km - 3:00(8:58/km) 130/153bpm [1165b/km] 24cal 159/312W 9) 1km - 5:16(5:16/km) 148/152bpm [779b/km] 60cal 278/323W 10) 0.66km - 3:44(5:39/km) 150/154bpm [847b/km] 42cal 258/323W 11) 0.32km - 3:00(9:14/km) 128/148bpm [1183b/km] 22cal 149/252W 12) 1km - 5:18(5:18/km) 146/151bpm [773b/km] 59cal 265/318W 13) 0.66km - 3:42(5:35/km) 148/152bpm [827b/km] 41cal 267/322W 14) 0.32km - 3:00(9:23/km) 128/147bpm [1200b/km] 20cal 142/272W 15) 1km - 5:20(5:20/km) 147/153bpm [784b/km] 61cal 278/336W 16) 0.74km - 3:40(5:00/km) 148/151bpm [739b/km] 42cal 251/289W 17) 0.98km - 7:20(7:30/km) 128/150bpm [959b/km] 54cal 166/287W Add a comment 0mi, 23:14 Cross - Yoga Add a comment	0.8mi, 14:21 Walk - General 1) 1km - 10:27(10:27/km) 93/107bpm [972b/km] 55cal 60/69rpm 2) 0.36km - 3:54(10:55/km) 83/94bpm [906b/km] 17cal 60/89rpm Add a comment 0.9mi, 17:49 Walk - General 1) 1km - 12:21(12:21/km) 92/105bpm [1137b/km] 61cal 53/62rpm 2) 0.43km - 5:28(12:43/km) 85/94bpm [1080b/km] 23cal 47/60rpm Add a comment 0mi, 19:20 Cross - Yoga Add a comment	8.2mi, 1:28:05 Run - General 1) 1km - 6:55(6:55/km) 122/135bpm [844b/km] 65cal 251/361W 2) 1km - 6:01(6:01/km) 131/139bpm [789b/km] 60cal 252/332W 3) 1km - 6:53(6:53/km) 128/140bpm [881b/km] 64cal 231/297W 4) 1km - 8:00(8:00/km) 131/141bpm [1047b/km] 71cal 219/307W 5) 1km - 8:58(8:58/km) 134/146bpm [1201b/km] 80cal 207/361W 6) 1km - 6:18(6:18/km) 138/145bpm [870b/km] 65cal 225/304W 7) 1km - 6:30(6:30/km) 141/151bpm [917b/km] 68cal 235/320W 8) 1km - 6:19(6:19/km) 137/143bpm [866b/km] 61cal 233/293W 9) 1km - 6:00(6:00/km) 131/141bpm [787b/km] 51cal 204/241W 10) 1km - 6:42(6:42/km) 134/144bpm [897b/km] 61cal 226/298W 11) 1km - 6:18(6:18/km) 134/141bpm [845b/km] 57cal 221/250W 12) 1km - 5:55(5:55/km) 132/141bpm [780b/km] 54cal 232/258W 13) 1km - 6:06(6:06/km) 131/146bpm [800b/km] 57cal 223/308W 14) 0.15km - 1:04(6:53/km) 123/125bpm [847b/km] 10cal 177/245W 15) 0km - 5(37:34/km) 123/123bpm [4622b/km] 77/93W Add a comment 0mi, 30:10 Cross - Yoga Add a comment	0mi, 1:00:17 Cross - Yoga Add a comment 3.8mi, 42:07 Run - General 1) 1km - 8:01(8:01/km) 116/134bpm [930b/km] 68cal 220/322W 2) 1km - 6:45(6:45/km) 132/139bpm [890b/km] 66cal 248/329W 3) 1km - 6:34(6:34/km) 136/140bpm [894b/km] 64cal 219/266W 4) 1km - 7:14(7:14/km) 129/140bpm [934b/km] 64cal 205/298W 5) 1km - 6:02(6:02/km) 129/133bpm [779b/km] 56cal 222/273W 6) 1km - 7:05(7:05/km) 123/137bpm [872b/km] 55cal 196/294W 7) 0.05km - 18(6:27/km) 123/124bpm [793b/km] 3cal 243/270W 8) 0.01km - 7(17:02/km) 123/123bpm [2096b/km] 1cal 222/274W Add a comment	0mi, 1:32:42 Cross - Yoga Add a comment 5mi, 43:21 Run - Threshold 1) 1km - 5:11(5:11/km) 125/139bpm [648b/km] 51cal 306/474W 2) 0.9km - 4:49(5:22/km) 135/142bpm [724b/km] 52cal 281/398W 3) 1km - 4:16(4:16/km) 155/158bpm [660b/km] 52cal 318/370W 4) 0.39km - 1:44(4:28/km) 157/159bpm [700b/km] 21cal 299/327W 5) 0.21km - 2:00(9:22/km) 135/158bpm [1265b/km] 19cal 148/345W 6) 1km - 4:21(4:21/km) 155/162bpm [673b/km] 52cal 333/401W 7) 0.35km - 1:39(4:48/km) 157/159bpm [752b/km] 20cal 318/360W 8) 0.23km - 2:00(8:43/km) 133/157bpm [1160b/km] 16cal 153/381W 9) 1km - 4:18(4:18/km) 158/162bpm [678b/km] 53cal 323/412W 10) 0.39km - 1:42(4:25/km) 159/161bpm [702b/km] 21cal 286/339W 11) 1km - 6:58(6:58/km) 133/161bpm [926b/km] 61cal 211/312W 12) 0.43km - 3:02(7:04/km) 127/135bpm [897b/km] 25cal 189/241W 13) 0.2km - 1:21(6:40/km) 117/126bpm [780b/km] 13cal 222/269W Add a comment	0mi, 52:14 Cross - Yoga Add a comment 0mi, 50:12 Cross - Strength Add a comment 4.2mi, 43:01 Run - General 1) 1km - 6:56(6:56/km) 109/120bpm [756b/km] 59cal 260/379W 2) 1km - 6:09(6:09/km) 130/142bpm [799b/km] 62cal 256/324W 3) 1km - 6:08(6:08/km) 133/140bpm [816b/km] 63cal 246/313W 4) 1km - 6:12(6:12/km) 129/138bpm [799b/km] 59cal 242/349W 5) 1km - 6:10(6:10/km) 127/135bpm [783b/km] 56cal 228/288W 6) 1km - 5:54(5:54/km) 132/139bpm [779b/km] 58cal 270/359W 7) 0.68km - 4:31(6:36/km) 121/135bpm [798b/km] 36cal 194/388W 8) 0.07km - 1:01(14:27/km) 95/105bpm [1372b/km] 4cal 69/113W Add a comment 0mi, 20:54 Cross - Yoga Add a comment	5mi, 50:05 Run - Intervals 1) 1km - 6:47(6:47/km) 121/135bpm [821b/km] 62cal 277/361W 2) 1km - 6:09(6:09/km) 128/133bpm [786b/km] 61cal 260/354W 3) 0.26km - 2:04(8:03/km) 118/129bpm [949b/km] 16cal 131/244W 4) 0.27km - 1:00(3:46/km) 126/137bpm [475b/km] 10cal 358/453W 5) 0.37km - 3:00(8:01/km) 121/141bpm [969b/km] 24cal 167/398W 6) 0.28km - 1:00(3:32/km) 143/156bpm [506b/km] 12cal 306/327W 7) 0.39km - 3:00(7:43/km) 125/158bpm [965b/km] 26cal 177/375W 8) 0.27km - 1:00(3:44/km) 147/157bpm [549b/km] 12cal 334/370W 9) 0.38km - 3:00(7:59/km) 127/158bpm [1015b/km] 26cal 193/447W 10) 0.28km - 1:00(3:34/km) 148/158bpm [527b/km] 12cal 311/364W 11) 0.37km - 3:00(8:13/km) 128/160bpm [1051b/km] 26cal 169/393W 12) 0.28km - 1:00(3:36/km) 149/161bpm [535b/km] 12cal 349/390W 13) 0.35km - 3:00(8:35/km) 129/161bpm [1107b/km] 27cal 173/444W 14) 0.28km - 1:00(3:32/km) 147/159bpm [519b/km] 12cal 314/370W 15) 0.3km - 3:00(10:10/km) 132/160bpm [1342b/km] 26cal 151/401W 16) 0.3km - 1:00(3:23/km) 151/163bpm [510b/km] 12cal 310/372W 17) 1km - 6:16(6:16/km) 131/163bpm [822b/km] 57cal 205/372W 18) 0.62km - 3:44(6:00/km) 127/135bpm [761b/km] 33cal 191/299W 19) 0.01km - 5(11:42/km) 108/108bpm [1264b/km] 71/72W Add a comment 0.9mi, 16:01 Walk - General 1) 1km - 11:50(11:50/km) 82/97bpm [971b/km] 53cal 53/62rpm 2) 0.37km - 4:10(11:19/km) 76/87bpm [861b/km] 17cal 59/63rpm Add a comment 0.9mi, 16:07 Walk - General 1) 1km - 11:37(11:37/km) 91/101bpm [1056b/km] 56cal 56/62rpm 2) 0.37km - 4:30(12:08/km) 87/98bpm [1056b/km] 20cal 51/61rpm Add a comment 0mi, 15:24 Cross - Yoga Add a comment
Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4
0mi, 53:50 Cross - Strength Add a comment	0mi, 32:21 Cross - Yoga Add a comment	9.9mi, 1:37:21 Run - Long Run 1) 1km - 6:44(6:44/km) 122/136bpm [821b/km] 63cal 270/338W 2) 1km - 6:00(6:00/km) 130/140bpm [780b/km] 61cal 261/291W 3) 1km - 6:09(6:09/km) 132/139bpm [812b/km] 61cal 240/295W 4) 1km - 6:34(6:34/km) 128/141bpm [840b/km] 60cal 222/307W 5) 1km - 6:58(6:58/km) 132/143bpm [919b/km] 64cal 230/348W 6) 1km - 5:59(5:59/km) 134/141bpm [802b/km] 59cal 237/331W 7) 1km - 6:53(6:53/km) 134/141bpm [923b/km] 67cal 226/306W 8) 1km - 7:22(7:22/km) 139/147bpm [1023b/km] 71cal 239/354W 9) 1km - 5:14(5:14/km) 138/145bpm [721b/km] 53cal 248/304W 10) 1km - 6:37(6:37/km) 133/144bpm [880b/km] 60cal 227/358W 11) 1km - 5:41(5:41/km) 138/144bpm [784b/km] 57cal 258/326W 12) 1km - 5:15(5:15/km) 137/144bpm [720b/km] 51cal 247/324W 13) 1km - 6:01(6:01/km) 137/142bpm [825b/km] 57cal 260/320W 14) 1km - 5:29(5:29/km) 139/143bpm [762b/km] 55cal 250/284W 15) 1km - 5:31(5:31/km) 134/142bpm [739b/km] 53cal 265/302W 16) 0.83km - 4:34(5:29/km) 137/143bpm [750b/km] 43cal 241/325W 17) 0.03km - 21(12:25/km) 119/124bpm [1477b/km] 3cal 107/244W Add a comment	0mi, 20:21 Cross - Strength Add a comment 0mi, 33:02 Cross - Yoga Add a comment 4.1mi, 43:35 Run - General 1) 1km - 7:52(7:52/km) 114/129bpm [896b/km] 65cal 220/310W 2) 1km - 6:43(6:43/km) 125/134bpm [839b/km] 63cal 236/296W 3) 1km - 6:41(6:41/km) 126/133bpm [842b/km] 61cal 225/312W 4) 1km - 6:09(6:09/km) 126/133bpm [775b/km] 58cal 242/332W 5) 1km - 6:13(6:13/km) 123/131bpm [765b/km] 53cal 223/267W 6) 1km - 6:34(6:34/km) 125/131bpm [820b/km] 57cal 226/311W 7) 0.3km - 1:49(5:57/km) 115/122bpm [684b/km] 16cal 203/247W 8) 0.21km - 1:35(7:35/km) 106/113bpm [804b/km] 12cal 143/220W Add a comment	1.9mi, 17:28 Bike - General 1) 3.13km - 17:28(5:35/km) 103/128bpm [575b/km] 108cal Add a comment 0mi, 1:30:45 Cross - Yoga Add a comment 1.9mi, 11:20 Bike - General 1) 2.97km - 11:20(3:49/km) 105/129bpm [401b/km] 74cal Add a comment 5.4mi, 46:59 Run - Intervals 1) 1km - 6:17(6:17/km) 124/136bpm [780b/km] 61cal 279/347W 2) 0.67km - 3:43(5:34/km) 135/140bpm [751b/km] 39cal 262/322W 3) 1km - 4:17(4:17/km) 156/162bpm [668b/km] 52cal 305/370W 4) 0.8km - 3:43(4:37/km) 160/162bpm [739b/km] 46cal 292/380W 5) 0.21km - 2:00(9:24/km) 133/160bpm [1251b/km] 17cal 133/294W 6) 1km - 4:18(4:18/km) 156/162bpm [671b/km] 52cal 323/385W 7) 0.77km - 3:42(4:50/km) 159/161bpm [767b/km] 44cal 288/316W 8) 0.19km - 2:00(10:27/km) 134/159bpm [1401b/km] 15cal 131/336W 9) 1km - 4:36(4:36/km) 154/161bpm [708b/km] 54cal 288/349W 10) 0.69km - 3:24(4:58/km) 156/161bpm [774b/km] 40cal 272/375W 11) 1km - 6:23(6:23/km) 136/156bpm [868b/km] 59cal 226/326W 12) 0.4km - 2:36(6:31/km) 126/130bpm [821b/km] 23cal 179/245W Add a comment 0mi, 21:04 Cross - Yoga Add a comment	0mi, 51:02 Cross - Yoga Add a comment 0mi, 49:56 Cross - Strength Add a comment 4mi, 44:01 Run - General 1) 1km - 7:23(7:23/km) 118/130bpm [871b/km] 65cal 248/341W 2) 1km - 6:28(6:28/km) 125/129bpm [809b/km] 61cal 259/316W 3) 1km - 6:58(6:58/km) 122/131bpm [850b/km] 60cal 219/296W 4) 1km - 6:50(6:50/km) 119/134bpm [813b/km] 59cal 208/325W 5) 1km - 6:29(6:29/km) 118/126bpm [765b/km] 53cal 199/254W 6) 1km - 6:45(6:45/km) 119/130bpm [803b/km] 56cal 195/283W 7) 0.37km - 3:08(8:23/km) 107/121bpm [897b/km] 20cal 130/225W Add a comment	2.6mi, 30:35 Run - General 1) 1km - 7:35(7:35/km) 111/126bpm [842b/km] 59cal 206/288W 2) 1km - 6:52(6:52/km) 122/129bpm [838b/km] 61cal 232/283W 3) 1km - 6:58(6:58/km) 120/128bpm [835b/km] 60cal 220/278W 4) 1km - 7:29(7:29/km) 114/129bpm [854b/km] 56cal 182/288W 5) 0.17km - 1:06(6:26/km) 112/117bpm [720b/km] 9cal 179/221W 6) 0.06km - 35(9:12/km) 117/128bpm [1077b/km] 4cal 138/195W Add a comment
Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11
0mi, 10:57 Cross - Yoga Add a comment 0mi, 58:45 Cross - Strength Add a comment 3.9mi, 45:42 Run - General 1) 1km - 7:25(7:25/km) 121/132bpm [898b/km] 67cal 232/304W 2) 1km - 7:01(7:01/km) 126/133bpm [885b/km] 64cal 224/260W 3) 1km - 7:18(7:18/km) 130/139bpm [948b/km] 64cal 199/266W 4) 1km - 7:58(7:58/km) 125/138bpm [996b/km] 62cal 179/288W 5) 1km - 6:54(6:54/km) 123/137bpm [849b/km] 56cal 189/252W 6) 1km - 7:09(7:09/km) 122/138bpm [871b/km] 56cal 189/297W 7) 0.2km - 1:15(6:17/km) 119/122bpm [749b/km] 11cal 206/236W 8) 0.05km - 42(14:58/km) 112/120bpm [1676b/km] 4cal 97/147W Add a comment	4mi, 39:37 Run - General 1) 1km - 6:31(6:31/km) 119/133bpm [775b/km] 58cal 248/334W 2) 1km - 5:50(5:50/km) 127/138bpm [740b/km] 57cal 247/324W 3) 1km - 5:38(5:38/km) 124/132bpm [698b/km] 53cal 227/281W 4) 1km - 6:20(6:20/km) 118/135bpm [747b/km] 54cal 204/292W 5) 1km - 5:24(5:24/km) 131/135bpm [707b/km] 54cal 236/287W 6) 1km - 6:45(6:45/km) 130/141bpm [878b/km] 62cal 230/318W 7) 0.4km - 3:09(7:47/km) 127/134bpm [989b/km] 27cal 195/294W Add a comment 0.9mi, 16:03 Walk - General 1) 1km - 11:31(11:31/km) 90/101bpm [1037b/km] 55cal 55/65rpm 2) 0.36km - 4:32(12:30/km) 86/92bpm [1074b/km] 18cal 50/65rpm Add a comment 0.8mi, 17:30 Walk - General 1) 1km - 12:52(12:52/km) 88/101bpm [1132b/km] 57cal 53/61rpm 2) 0.36km - 4:39(12:58/km) 77/83bpm [998b/km] 17cal 55/59rpm Add a comment	0.9mi, 17:51 Walk - General 1) 1km - 12:25(12:25/km) 91/104bpm [1130b/km] 61cal 48/63rpm 2) 0.42km - 5:26(12:55/km) 85/93bpm [1098b/km] 23cal 43/67rpm Add a comment 0.8mi, 15:01 Walk - General 1) 1km - 11:19(11:19/km) 89/104bpm [1008b/km] 55cal 57/62rpm 2) 0.33km - 3:41(11:17/km) 79/84bpm [891b/km] 16cal 57/59rpm Add a comment 0mi, 15:37 Cross - Yoga Add a comment	8.6mi, 1:32:02 Run - Long Run 1) 1km - 6:42(6:42/km) 119/129bpm [797b/km] 62cal 275/362W 2) 1km - 6:17(6:17/km) 129/132bpm [811b/km] 62cal 272/324W 3) 1km - 6:30(6:30/km) 124/130bpm [806b/km] 61cal 232/313W 4) 1km - 6:21(6:21/km) 127/136bpm [807b/km] 59cal 248/336W 5) 1km - 7:30(7:30/km) 125/132bpm [938b/km] 63cal 215/299W 6) 1km - 7:22(7:22/km) 121/135bpm [891b/km] 61cal 200/298W 7) 1km - 7:08(7:08/km) 120/132bpm [857b/km] 58cal 194/288W 8) 1km - 6:26(6:26/km) 121/132bpm [777b/km] 53cal 189/278W 9) 1km - 6:56(6:56/km) 122/133bpm [847b/km] 59cal 205/326W 10) 1km - 5:58(5:58/km) 126/131bpm [752b/km] 56cal 223/279W 11) 1km - 6:07(6:07/km) 128/135bpm [783b/km] 55cal 213/286W 12) 1km - 6:13(6:13/km) 129/136bpm [802b/km] 57cal 229/289W 13) 1km - 5:50(5:50/km) 126/132bpm [736b/km] 52cal 216/259W 14) 0.91km - 6:39(7:19/km) 117/133bpm [855b/km] 53cal 172/299W 15) 0km - 2(19:22/km) 100/100bpm [1936b/km] Add a comment 0mi, 22:29 Cross - Yoga Add a comment	3.8mi, 38:38 Run - General 1) 1km - 7:07(7:07/km) 116/129bpm [825b/km] 62cal 242/338W 2) 1km - 6:04(6:04/km) 131/136bpm [794b/km] 61cal 267/306W 3) 1km - 6:09(6:09/km) 132/137bpm [811b/km] 62cal 239/293W 4) 1km - 6:12(6:12/km) 127/134bpm [787b/km] 58cal 219/286W 5) 1km - 5:37(5:37/km) 125/132bpm [702b/km] 51cal 223/252W 6) 1km - 6:19(6:19/km) 121/131bpm [764b/km] 55cal 204/322W 7) 0.09km - 1:11(13:12/km) 110/125bpm [1452b/km] 6cal 82/253W Add a comment 0.8mi, 15:16 Walk - General 1) 1km - 11:14(11:14/km) 83/95bpm [932b/km] 53cal 57/64rpm 2) 0.33km - 4:02(12:03/km) 77/88bpm [928b/km] 16cal 50/64rpm Add a comment 0.9mi, 17:46 Walk - General 1) 1km - 11:51(11:51/km) 91/109bpm [1079b/km] 57cal 55/60rpm 2) 0.41km - 5:55(14:24/km) 85/93bpm [1223b/km] 24cal 40/71rpm Add a comment 0mi, 22:56 Cross - Yoga Add a comment	0mi, 30:00 Cross - Strength 1) 0km - 30:00(0/km) 175cal Add a comment 6.8mi, 58:11 Run - Threshold 1) 1km - 6:03(6:03/km) 124/142bpm [751b/km] 58cal 272/386W 2) 0.76km - 3:57(5:13/km) 135/145bpm [705b/km] 41cal 260/308W 3) 1km - 4:40(4:40/km) 149/153bpm [695b/km] 54cal 289/367W 4) 1km - 5:14(5:14/km) 154/157bpm [806b/km] 61cal 292/341W 5) 1km - 4:33(4:33/km) 156/159bpm [709b/km] 53cal 281/335W 6) 1km - 4:26(4:26/km) 158/162bpm [701b/km] 53cal 273/332W 7) 0.03km - 7(4:25/km) 160/160bpm [706b/km] 1cal 268/290W 8) 0.63km - 5:00(7:53/km) 129/160bpm [1016b/km] 38cal 147/297W 9) 1km - 4:26(4:26/km) 151/157bpm [668b/km] 52cal 288/443W 10) 1km - 5:21(5:21/km) 156/161bpm [835b/km] 63cal 299/388W 11) 1km - 4:55(4:55/km) 155/161bpm [761b/km] 57cal 281/330W 12) 0.91km - 4:19(4:43/km) 155/160bpm [731b/km] 50cal 280/334W 13) 0.64km - 5:00(7:46/km) 131/157bpm [1018b/km] 41cal 145/288W 14) 0km - 10(34:58/km) 120/121bpm [4196b/km] 1cal 107/163W Add a comment	0mi, 24:13 Cross - Yoga Add a comment 4.8mi, 1:08:53 Run - General 1) 1km - 7:23(7:23/km) 101/114bpm [746b/km] 53cal 174/337W 2) 1km - 8:52(8:52/km) 94/121bpm [834b/km] 57cal 146/293W 3) 1km - 12:01(12:01/km) 99/121bpm [1190b/km] 63cal 122/310W 4) 1km - 9:20(9:20/km) 103/121bpm [962b/km] 56cal 147/263W 5) 1km - 8:39(8:39/km) 104/121bpm [899b/km] 58cal 161/295W 6) 1km - 7:53(7:53/km) 109/121bpm [859b/km] 57cal 173/253W 7) 1km - 8:39(8:39/km) 102/115bpm [882b/km] 58cal 150/265W 8) 0.7km - 6:07(8:41/km) 107/126bpm [929b/km] 44cal 189/302W Add a comment

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