KelP

Last on at 8pm, 26th Jul 2024

F40 Greater Manchester

About
Bests
All Races
Mileage
Training

Races
157
Miles
20845
Miles
1669
Miles
30983
Miles
135
WAVA
66.69%
5k
22:58
10k
44:39
10M
1:19:01
Half
1:42:43
Mara
3:40:24
50k
5:09:03
20k
38:02
40k
1:25:39
56M
3:05:01
750m
12:36
1500m
24:01
3km
55:36
5km
1:43:17
10km
2:55:52

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My parkrun
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Recent Training
26th Jul	Commuting	6.3mi	23:39
26th Jul	General	21.8mi	1:24:31
25th Jul	Core	0mi	21:15
25th Jul	Treadmill	3.4mi	31:06
24th Jul	Road Biking	18.9mi	1:12:13

Planned Races
Sale Sizzler #4	1st Aug
Run The Lights 10K	17th Aug
Ironman 70.3 Weymouth	15th Sep
Dublin Marathon	27th Oct

12 Month Benchmarks	Run	Bike
Mile	7:56	2:18
5k	25:25	8:31
5mi	43:29	15:52
10k	55:19	20:19
10mi	1:32:02	33:54
Half	2:08:03	44:44
20mi	3:19:08	1:11:06
Mara	4:25:15	1:37:46

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Best Times
Best WAVA

Dist	Races	2005	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2021	2022	2023	2024	PB	WB
5km	19									23:40 62.66		24:42 60.43	24:35 61.25	24:42 61.28	26:23 57.70	25:40 59.69	23:40 7:37/mi	62.66
10km	37	50:06 59.31		47:03 63.17	51:15 58.04	44:39 66.69		47:47 62.54			51:41 58.33		48:58 62.70	49:58 61.80	50:29 61.55	54:19 57.60	44:39 7:11/mi	66.69
7mi	2												1:00:21 57.63	58:25 59.88			58:25 8:21/mi	59.88
15km	1									1:28:20 52.05							1:28:20 9:29/mi	52.05
10mi	8			1:22:29 59.41	1:20:42 60.72		1:19:01 62.12			1:27:45 56.30			1:21:25 61.96				1:19:01 7:54/mi	62.12
13.1mi	21	1:48:18 59.53		1:49:04 59.12		1:42:43 62.79			1:52:02 57.79	1:51:30 58.21			1:48:48 60.87	1:57:26 56.72	1:51:35 60.08		1:42:43 7:50/mi	62.79
26.2km	2			2:16:55 59.36													2:16:55 8:25/mi	59.36
30km	2			3:19:28 47.00		3:17:09 47.55											3:17:09 10:35/mi	47.55
26.2mi	34		4:01:53 55.38	3:56:57 56.54	3:54:57 57.02	3:40:24 60.78				4:07:22 54.26	3:49:07 58.70	4:24:10 51.05		4:06:09 55.75	4:27:41 51.58	4:25:34 52.36	3:40:24 8:25/mi	60.78
29.3mi	2				5:02:59 50.32												5:02:59 10:20/mi	50.32
50km	2				5:09:03 52.74									5:17:06 52.66			5:09:03 9:57/mi	52.74

Date	Planned Races			Distance
27 Oct	Dublin Marathon Confirmed			26.2mi
15 Sep	Ironman 70.3 Weymouth Confirmed			1.2miles/56miles/13.1miles
17 Aug	Run The Lights 10K Confirmed			10km
1 Aug	Sale Sizzler #4 Confirmed			5km
2024		Result	WAVA	Distance
19 Jul	Sale Sizzler #3		0.00	5km
7 Jul	Outlaw Half Holkham	41:10 / 3:36:47 / 2:14:32	0.00	1.2miles/56miles/13.1miles
2 Jun	Morecambe 10k SB	54:19	57.60	10km
6 May	Milton Keynes Marathon	4:33:33	50.83	26.2mi
28 Apr	Boston Marathon UK SB	4:25:34	52.36	26.2mi
20 Apr	Morecambe Prom parkrun SB	25:40	59.69	5km
7 Apr	ABP Southampton Marathon	4:27:44	51.93	26.2mi
30 Mar	South Manchester parkrun	25:53	59.20	5km
20 Jan	Cannon Hill parkrun, Birmingham	33:41	45.49	5km
2023		Result	WAVA	Distance
8 Oct	Chester Marathon SB	4:27:41	51.58	26.2mi
30 Sep	Burnage parkrun SB	26:23	57.70	5km
24 Sep	Berlin Marathon	4:31:18	50.90	26.2mi
9 Sep	Burnage parkrun	28:43	53.01	5km
2 Sep	Alexandra parkrun, Moss Side	30:08	50.52	5km
26 Aug	Philips Park parkrun	37:13	40.91	5km
25 Jun	Waterford Viking Half Marathon	2:06:35	52.96	13.1mi
15 Jun	Tour of Tameside: X-Trail 10km	58:37	53.01	10km
10 Jun	Tatton 10K	57:30	54.04	10km
27 May	Coventry parkrun	32:33	46.77	5km
7 May	Alderley Edge Bypass 10k	54:31	57.00	10km
1 May	Milton Keynes marathon	4:38:52	49.52	26.2mi
16 Apr	Manchester Marathon	4:28:32	51.42	26.2mi
7 Apr	Salford 10k SB	50:29	61.55	10km
18 Mar	Mother's Day 10KM	52:50	58.82	10km
5 Mar	Cambridge Half Marathon SB	1:51:35	60.08	13.1mi
11 Feb	Tatton 10K	1:03:05	49.26	10km
7 Jan	Tatton 10K	1:04:08	48.45	10km
2022		Result	WAVA	Distance
27 Nov	Wilmslow Festive 10K	1:03:00	49.02	10km
30 Oct	Dublin Marathon	4:21:09	52.55	26.2mi
9 Oct	Manchester Half Marathon	2:16:06	48.94	13.1mi
21 Aug	Two Tunnels 50km SB	5:17:06	52.66	50km
14 Aug	Newark Half Marathon	1:59:35	55.70	13.1mi
6 Aug	Bedworth parkrun	29:46	50.85	5km
31 Jul	Salford Triathlon	29:42 / 1:25:39 / 55:18	0.00	1.5km/40km/10km
16 Jul	Tatton 10k July	1:07:18	45.89	10km
14 Jul	Airport City Manchester Sale Sizzler 2 SB	24:42	61.28	5km
10 Jul	Wilmslow Summer 10K	1:02:10	49.67	10km
2 Jul	Newark parkrun	25:13	60.02	5km
30 Jun	Warrington Road Runners 10k	1:06:00	46.79	10km
26 Jun	The Snickerthon		0.00	26.2mi
19 Jun	Tour of Tameside: Hyde 7 PB	58:25	59.88	7mi
18 Jun	Tour of Tameside: The Hero Half Marathon	1:58:51	56.05	13.1mi
17 Jun	Tour of Tameside: Hell on The Fell	58:35	50.84	6mi
16 Jun	Tour of Tameside: X-Trail 10km	55:14	55.91	10km
12 Jun	Potters 'Arf Marathon SB	1:57:26	56.72	13.1mi
11 Jun	Tatton Park 10k	52:45	58.54	10km
1 Jun	Chase The Sun Tatton Park 10k	1:02:19	49.55	10km
22 May	Solway Coast Marathon SB	4:06:09	55.75	26.2mi
21 May	Carlisle parkrun	30:50	49.09	5km
4 May	Chase The Sun Tatton Park 10k	1:04:34	47.83	10km
3 Apr	Manchester Marathon	4:20:56	52.59	26.2mi
13 Feb	Valentines 10K	1:02:52	49.12	10km
22 Jan	The Cinder Track parkrun, Whitby	33:12	45.59	5km
8 Jan	RunThrough Tatton Park 10k January SB	49:58	61.80	10km
2021		Result	WAVA	Distance
12 Dec	Stockport 10	1:23:12	60.63	10mi
11 Dec	Tatton Park 10k	49:36	61.90	10km
28 Nov	Wilmslow Festive 10K	49:04	62.57	10km
21 Nov	Morecambe Festival of Running 10 Mile SB	1:21:25	61.96	10mi
7 Nov	Lancaster Half Marathon SB	1:48:48	60.87	13.1mi
6 Nov	Congleton parkrun SB	24:35	61.25	5km
24 Oct	Leeds Abbey Dash	1:07:06	45.76	10km
17 Oct	Knutsford 10K	49:40	61.82	10km
16 Oct	Cheshire 10k	1:02:57	48.77	10km
10 Oct	Morecambe 10K SB	48:58	62.70	10km
9 Oct	Tatton Park 10k	49:45	61.71	10km
3 Oct	Congleton Half Marathon	1:53:30	58.35	13.1mi
26 Sep	Potters 'Arf Marathon	1:57:23	56.42	13.1mi
12 Sep	Wilmslow Half Marathon	1:50:35	59.89	13.1mi
11 Sep	Tatton Park 10k	50:29	60.82	10km
4 Sep	Seaton parkrun	29:42	50.70	5km
29 Aug	Chorley 10K	51:54	59.16	10km
22 Aug	Birchwood 10k	50:41	60.58	10km
1 Aug	Hyde 7 SB	1:00:21	57.63	7mi
30 Jul	Hell on The Fell	1:00:26	49.00	6mi
29 Jul	X-Trail 10km	54:23	56.46	10km
2018		Result	WAVA	Distance
29 Dec	Newark parkrun SB	24:42	60.43	5km
23 Dec	Portsmouth Coastal Waterside Marathon SB	4:24:10	51.05	26.2mi
2017		Result	WAVA	Distance
29 Oct	Dublin Marathon	4:17:28	52.24	26.2mi
1 May	Milton Keynes Marathon	4:10:46	53.63	26.2mi
23 Apr	Bolton 10K SB	51:41	58.33	10km
2 Apr	Greater Manchester Marathon SB	3:49:07	58.70	26.2mi
2016		Result	WAVA	Distance
31 Dec	Newark parkrun PB	23:40	62.66	5km
4 Dec	Stockport 10		0.00	10mi
30 Jul	Meerbrook 15k PB	1:28:20	52.05	15km
3 Jul	Potteries Marathon SB	4:07:22	54.26	26.2mi
12 Jun	Potters 'Arf Marathon SB	1:51:30	58.21	13.1mi
8 Jun	Otley 10 SB	1:27:45	56.30	10mi
29 May	Buxton half marathon	1:59:42	54.22	13.1mi
23 Apr	Newark parkrun	25:27	58.13	5km
26 Mar	Newark parkrun	25:05	58.98	5km
2015		Result	WAVA	Distance
27 Sep	Macclesfield Half Marathon SB	1:52:02	57.79	13.1mi
23 Aug	Rochdale Half Marathon	1:59:55	53.99	13.1mi
19 Jul	MK TRI	24:36 / 1:29:20 / 50:15	0.00	1500metres/40km/10km
2014		Result	WAVA	Distance
20 Sep	Ironman 70.3 Lanzarote	31:12 / 3:31:53 / 2:09:41	0.00	1.9km/56miles/13.1miles
1 Jun	Outlaw Half	31:46 / 3:05:01 / 2:01:30	0.00	1.2miles/56miles/13.1miles
20 Apr	Crewe 10k SB	47:47	62.54	10km
2013		Result	WAVA	Distance
8 Dec	Stockport 10 PB	1:19:01	62.12	10mi
8 Sep	Challenge Henley	/ /	0.00	2.4miles/112miles/26.2miles
28 Jul	MK TRI	24:01 / 1:37:53 / 50:55	0.00	1500metres/40km/10km
27 May	speedo open water swim series - eton 10km	3:13:04	0.00	10km
2012		Result	WAVA	Distance
10 Nov	Ironman 70.3 Lanzarote	31:13 / 3:51:55 / 2:10:57	0.00	1.9km/56miles/13.1miles
19 Aug	Belper Rugby Rover PB	3:17:09	47.55	30km
1 Jul	Outlaw (Iron distance) Triathlon	1:04:45 / 6:54:46 / 5:27:44	0.00	2.4miles/112miles/26.2miles
27 May	speedo open water swim series - eton 10km	2:55:52	0.00	10km
25 May	vue emergency services sprint triathlon	12:36 / 38:02 / 22:58	0.00	750metres/20km/5km
6 May	Marshman	/ 4:04:27 / 1:50:20	0.00	1.9km/92km/21km
29 Apr	Greater Manchester Marathon	3:46:19	59.19	26.2mi
8 Apr	Crewe 10k PB	44:39	66.69	10km
1 Apr	Taunton Marathon PB	3:40:24	60.78	26.2mi
25 Mar	Wilmslow Half Marathon	1:43:07	62.55	13.1mi
26 Feb	Great North West Half Marathon PB	1:42:43	62.79	13.1mi
2011		Result	WAVA	Distance
11 Dec	Stockport 10 SB	1:20:42	60.72	10mi
31 Oct	Dublin Marathon	3:56:12	56.72	26.2mi
16 Oct	Abingdon Marathon	4:04:46	54.73	26.2mi
9 Oct	Chester Marathon SB	3:54:57	57.02	26.2mi
10 Sep	The Maxifuel Open Water Swim	3:42:15	0.00	10km
20 Aug	Big South Eton Swim	1:43:17	0.00	5km
24 Jul	The Outlaw Triathlon	1:10:06 / 7:00:27 / 5:24:28	0.00	2.4miles/112miles/26.2miles
16 Jul	The Marlow River Swim	55:36	0.00	3km
6 Jul	Offerton 10km SB	51:15	58.04	10km
2 Jul	CycleOps Marshbrook Power Road Sportive	6:44:12	0.00	85mi
26 Jun	Boddington Marathon	4:43:48	47.20	26.2mi
19 Jun	Great Notts Bike Ride	5:42:17	0.00	72mi
28 May	The Beaver	39:38 / 3:08:37 / 1:55:55	0.00	1900metres/56.5miles/13.1miles
22 May	3Quarter distance triathlon	21:10 / 1:17:01 / 37:24	0.00	1000metres/30km/7.5km
1 May	North Dorset Village Marathon	4:10:07	53.56	26.2mi
3 Apr	Taunton Marathon	4:19:50	51.56	26.2mi
6 Mar	ULTRArace Grantham (Day 1 Grantham-Cotgrave)	5:24:11	47.03	29.3mi
5 Mar	ULTRArace Grantham (Day 1 Cotgrave-Grantham) PB	5:02:59	50.32	29.3mi
23 Jan	Gloucester 50km PB	5:09:03	52.74	50km
2010		Result	WAVA	Distance
11 Dec	Portsmouth Coastal Waterside Marathon	4:43:46	47.21	26.2mi
5 Dec	Luton Marathon. CANCELLED		0.00	26.2mi
21 Nov	Newcastle Town Moor Marathon	4:23:17	50.88	26.2mi
25 Oct	Dublin Marathon SB	3:56:57	56.54	26.2mi
10 Oct	Leicester Marathon	4:15:31	52.43	26.2mi
3 Oct	Kilomathon - Scotland	2:36:15	52.01	26.2km
12 Sep	Robin Hood Marathon	3:59:03	56.04	26.2mi
29 Aug	Fleetwood Marathon	4:07:45	54.07	26.2mi
22 Aug	Nottingham Triathlon	15:18 / 39:10 / 25:15	0.00	750metres/20km/5km
21 Aug	Nottingham Triathlon Relays	8:32 / 30:06 / 24:02	0.00	500metres/15km/5km
15 Aug	Belper Rugby Rover SB	3:19:28	47.00	30km
8 Aug	Newark Half Marathon	1:52:44	57.19	13.1mi
28 Jul	220 evening sprint - event 3	14:32 / 40:05 / 24:21	0.00	750metres/20km/5km
25 Jul	MK TRI	26:09 / 1:27:05 / 47:24	0.00	1500metres/40km/10km
11 Jul	Eccup 10	1:26:26	56.69	10mi
7 Jul	Offerton 10k	51:44	57.45	10km
27 Jun	Mansfield Half Marathon	2:03:12	52.33	13.1mi
19 Jun	Boddington Marathon	4:00:45	55.65	26.2mi
13 Jun	Potters 'Arf Marathon	1:55:18	55.92	13.1mi
4 Jun	Notts 10	1:24:26	58.03	10mi
31 May	Chester Marathon	4:03:54	54.93	26.2mi
16 May	Great Manchester Run	50:45	58.57	10km
25 Apr	London Marathon	4:07:31	54.12	26.2mi
18 Apr	Brighton Marathon	4:05:10	54.64	26.2mi
4 Apr	Crewe 10k SB	47:03	63.17	10km
28 Mar	Wilmslow Half Marathon 10 Mile Split SB	1:22:29	59.41	10mi
28 Mar	Wilmslow Half Marathon SB	1:49:04	59.12	13.1mi
14 Mar	Kilomathon - England PB	2:16:55	59.36	26.2km
2009		Result	WAVA	Distance
26 Oct	Dublin Marathon SB	4:01:53	55.38	26.2mi
2005		Result	WAVA	Distance
27 Nov	Leeds Abbey Dash SB	50:06	59.31	10km
6 Mar	Reading Half Marathon SB	1:48:18	59.53	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	9.7	9.7	3.4	4.9	6.4	7.1	3.1	0	0	0	0	0	44.2
2024	50	142	167	148	121	107	78	0	0	0	0	0	813
2024	235	185	175	98	188	231	264	0	0	0	0	0	1377
2023	2	0	0	0	0	0	3	0	0	0	0	0	5
2023	0	3.3	0	4.1	0.6	0	0	0	7	0	0	8.9	23.9
2023	138	154	200	124	163	104	138	198	177	108	37	43	1584
2023	140	256	98	78	69	117	169	69	177	145	174	228	1720
2022	0	4	55	9	5	22	13	10	9	0	0	0	127
2022	0	0	0	0	0	0	15.2	13.8	8.9	0	0	0	38
2022	215	113	113	155	176	153	150	123	133	174	76	105	1686
2022	72	201	144	72	98	144	285	154	160	175	241	127	1874
2021	0	0	0	10.5	11.4	4.6	0	0	0	0	0	0	26.5
2021	124	89	110	100	68	92	142	187	128	116	153	192	1501
2021	278	394	348	296	300	254	115	124	158	174	144	114	2700
2020	0	1	3.7	0	0	16	21.5	12.6	3.8	0	0	0	58.6
2020	129	133	145	85	64	107	91	96	89	71	81	141	1233
2020	410	340	625	620	635	377	398	240	405	476	346	202	5073
2019	6.5	0	2	0	0	1	1	0	0	0	0	0	10.5
2019	105	81	162	169	115	59	32	93	71	103	127	192	1309
2019	157	41	256	0	0	11	0	5	128	31	53	281	963
2018	0	0	9.8	0	0	0.7	0	0	2.2	0	0	8.9	21.6
2018	43	16	92	67	50	40	100	82	70	131	213	111	1014
2018	156	0	290	115	114	270	360	183	33	106	75	203	1906
2017	0	0	2.3	0	0	0	0	0	0	0	0	0	2.3
2017	84	92	200	189	215	189	207	168	165	147	9	0	1664
2017	0	0	252	58	83	20	48	20	64	94	152	69	859
2016	3.5	0	20.2	0	0	0	0	8.1	0	0	0	0	31.8
2016	80	107	164	204	218	173	183	144	137	139	126	169	1844
2016	0	0	236	0	13	85	59	72	229	60	0	0	755
2015	19.9	17.7	12.4	11	11.4	5.8	7.7	0	5.4	0	0	0.8	92.1
2015	24	41	73	92	113	83	130	151	219	243	131	108	1408
2015	479	225	315	153	336	470	353	228	162	0	0	0	2720
2014	27.3	27.1	25.1	21	21.1	15.3	14.7	18.9	35.7	19.9	0	0	226.2
2014	113	76	105	100	100	130	93	143	123	95	136	189	1403
2014	128	170	263	162	288	311	356	306	320	67	279	81	2733
2013	42.7	35.1	40.3	43.4	53.1	32	27.1	23.7	24	29.4	27.5	16.2	394.5
2013	161	151	175	168	119	184	167	104	65	66	72	86	1519
2013	19	14	0	0	0	0	388	510	195	183	271	33	1613
2012	31.6	30.2	36	41.1	49	31.3	29.4	33.5	33.9	34.8	46.6	33.6	431
2012	136	165	179	161	97	106	98	108	107	72	97	101	1428
2012	187	222	341	399	478	412	237	120	218	171	138	32	2954
2011	15.9	15.2	14.5	17.5	21	21.2	17.6	17.5	21.4	20.2	25.7	22.2	230
2011	134	92	101	104	98	113	58	72	178	200	114	128	1391
2011	104	169	257	349	350	412	336	282	120	83	93	187	2742
2010	0	0	0	0	0	0	0	0	0	0	3	0	3
2010	0	0	0	4.5	2.1	0	10.6	6.9	8.4	3.7	1.1	0	37.4
2010	0	0	0	118	154	123	100	142	104	118	104	85	1048
2010	0	0	0	0	17	114	258	95	200	34	198	80	996

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
1.3mi, 46:16 Swim - Open Water 1) 0.46km - 9:48(21:25/km) 135/145bpm [2892b/km] 97cal 31/36rpm 2) 0.46km - 10:17(22:31/km) 143/162bpm [3219b/km] 104cal 31/34rpm 3) 0.46km - 10:41(23:21/km) 144/159bpm [3362b/km] 111cal 31/33rpm 4) 0.46km - 10:37(23:14/km) 137/152bpm [3183b/km] 90cal 31/34rpm 5) 0.2km - 4:53(24:20/km) 131/141bpm [3188b/km] 32cal 31/33rpm Add a comment	19.5mi, 1:16:17 Bike - Road Biking 1) 8.05km - 19:28(2:25/km) 125/145bpm [302b/km] 181cal 2) 8.05km - 19:18(2:24/km) 122/144bpm [293b/km] 145cal 3) 8.05km - 20:06(2:30/km) 117/141bpm [292b/km] 127cal 4) 7.17km - 17:25(2:26/km) 121/142bpm [294b/km] 111cal Add a comment	0.2mi, 6:57 Swim - Pool 1) 0.35km - 6:57(19:53/km) 117/130bpm [2326b/km] 54cal 30/rpm Add a comment 0.2mi, 5:48 Swim - Pool 1) 0.3km - 5:48(19:19/km) 125/135bpm [2415b/km] 51cal 30/rpm Add a comment 0.2mi, 4:40 Swim - Pool 1) 0.25km - 4:40(18:38/km) 137/145bpm [2553b/km] 48cal 31/rpm 2) 0km - 0(0/km) 137/145bpm [INFb/km] Add a comment 0.2mi, 5:32 Swim - Pool 1) 0.3km - 5:32(18:28/km) 142/159bpm [2622b/km] 58cal 31/rpm Add a comment 0.1mi, 1:46 Swim - Pool 1) 0.1km - 1:46(17:40/km) 121/131bpm [2138b/km] 15cal 31/rpm Add a comment 0.2mi, 4:40 Swim - Pool 1) 0.25km - 4:40(18:39/km) 124/137bpm [2313b/km] 41cal 29/rpm Add a comment 0.1mi, 2:43 Swim - Pool 1) 0.15km - 2:43(18:09/km) 116/126bpm [2105b/km] 23cal 30/rpm Add a comment	7.1mi, 1:04:23 Run - General 1) 1.61km - 8:50(5:29/km) 143/150bpm [784b/km] 96cal 285/346W 2) 1.61km - 9:14(5:44/km) 131/134bpm [752b/km] 94cal 278/300W 3) 1.61km - 9:08(5:40/km) 138/160bpm [783b/km] 95cal 269/302W 4) 1.61km - 9:10(5:42/km) 159/161bpm [906b/km] 109cal 265/292W 5) 1.61km - 9:16(5:46/km) 160/162bpm [922b/km] 110cal 270/319W 6) 1.61km - 9:08(5:41/km) 159/164bpm [903b/km] 105cal 271/350W 7) 1.61km - 8:51(5:30/km) 161/164bpm [885b/km] 104cal 279/328W 8) 0.14km - 46(5:25/km) 156/156bpm [844b/km] 9cal 284/298W Add a comment	15.2mi, 1:02:11 Bike - Road Biking 1) 8.05km - 19:18(2:24/km) 128/146bpm [307b/km] 190cal 2) 8.05km - 20:17(2:31/km) 124/142bpm [313b/km] 156cal 3) 8.05km - 21:47(2:42/km) 119/129bpm [322b/km] 127cal 4) 0.25km - 49(3:16/km) 106/110bpm [347b/km] 2cal Add a comment	0mi, 7:38 Cross - Stretching 1) 0km - 7:38(0/km) 117/179bpm [INFb/km] 57cal Add a comment 1.3mi, 10:31 Run - Brick 1) 1.61km - 7:57(4:57/km) 149/157bpm [737b/km] 92cal 300/484W 2) 0.53km - 2:34(4:52/km) 158/164bpm [768b/km] 31cal 308/341W Add a comment 9mi, 35:21 Bike - Road Biking 1) 8.05km - 19:39(2:27/km) 128/149bpm [313b/km] 194cal 2) 6.39km - 15:42(2:27/km) 129/146bpm [317b/km] 134cal Add a comment	3.3mi, 28:50 Run - General 1) 1.61km - 9:09(5:41/km) 131/151bpm [745b/km] 93cal 259/349W 2) 1.61km - 8:56(5:33/km) 154/161bpm [856b/km] 102cal 265/296W 3) 1.61km - 8:40(5:23/km) 165/169bpm [889b/km] 106cal 275/318W 4) 0.4km - 2:05(5:11/km) 171/173bpm [885b/km] 27cal 293/308W 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
13.3mi, 2:14:37 Run - Race 1) 1.61km - 9:34(5:56/km) 146/156bpm [867b/km] 102cal 79/92rpm 269/346W 2) 1.61km - 9:57(6:11/km) 145/157bpm [897b/km] 103cal 79/92rpm 265/325W 3) 1.61km - 9:06(5:39/km) 153/157bpm [865b/km] 100cal 79/92rpm 261/301W 4) 1.61km - 9:29(5:53/km) 157/163bpm [925b/km] 105cal 79/92rpm 246/286W 5) 1.61km - 10:17(6:23/km) 162/166bpm [1034b/km] 117cal 79/92rpm 248/301W 6) 1.61km - 10:14(6:21/km) 164/165bpm [1042b/km] 116cal 79/92rpm 256/305W 7) 1.61km - 10:58(6:49/km) 158/174bpm [1077b/km] 107cal 79/92rpm 208/307W 8) 1.61km - 9:56(6:10/km) 169/178bpm [1044b/km] 114cal 79/92rpm 240/294W 9) 1.61km - 10:04(6:15/km) 164/167bpm [1026b/km] 111cal 79/92rpm 236/283W 10) 1.61km - 11:47(7:20/km) 159/165bpm [1165b/km] 117cal 79/92rpm 219/302W 11) 1.61km - 10:42(6:39/km) 165/171bpm [1096b/km] 115cal 79/92rpm 237/295W 12) 1.61km - 10:20(6:25/km) 161/172bpm [1034b/km] 109cal 79/92rpm 224/278W 13) 1.61km - 9:20(5:48/km) 169/173bpm [980b/km] 106cal 79/92rpm 254/318W 14) 0.5km - 2:54(5:47/km) 171/172bpm [989b/km] 34cal 79/92rpm 261/294W Add a comment 0.1mi, 6:00 Cross - General 1) 0.19km - 6:00(31:14/km) 127/149bpm [3967b/km] 37cal 79/92rpm Add a comment 55.9mi, 3:37:44 Bike - Race 1) 8.05km - 19:30(2:25/km) 138/153bpm [334b/km] 177cal 44/44rpm 2) 8.05km - 18:57(2:21/km) 127/142bpm [299b/km] 112cal 44/44rpm 3) 8.05km - 20:26(2:32/km) 133/161bpm [338b/km] 150cal 44/44rpm 4) 8.05km - 22:12(2:46/km) 129/142bpm [356b/km] 131cal 44/44rpm 5) 8.05km - 19:54(2:28/km) 127/146bpm [314b/km] 110cal 44/44rpm 6) 8.05km - 19:55(2:29/km) 128/150bpm [317b/km] 115cal 44/44rpm 7) 8.05km - 21:33(2:41/km) 123/143bpm [330b/km] 101cal 80/112rpm 8) 8.05km - 17:55(2:14/km) 126/146bpm [281b/km] 101cal 80/112rpm 9) 8.05km - 17:32(2:11/km) 125/140bpm [272b/km] 96cal 80/112rpm 10) 8.05km - 17:55(2:14/km) 128/152bpm [285b/km] 106cal 80/112rpm 11) 8.05km - 18:43(2:20/km) 129/144bpm [300b/km] 124cal 80/112rpm 12) 1.36km - 3:10(2:19/km) 136/154bpm [316b/km] 26cal 80/112rpm Add a comment 0.2mi, 6:43 Cross - General 1) 0.32km - 6:43(21:16/km) 114/150bpm [2425b/km] 32cal 13/103rpm Add a comment 1.2mi, 40:41 Swim - Race 1) 0.46km - 8:49(19:17/km) 139/155bpm [2680b/km] 90cal 32/40rpm 2) 0.46km - 9:21(20:27/km) 134/139bpm [2741b/km] 88cal 33/37rpm 3) 0.46km - 9:35(20:58/km) 134/138bpm [2809b/km] 86cal 33/36rpm 4) 0.46km - 9:59(21:50/km) 133/145bpm [2904b/km] 82cal 33/36rpm 5) 0.13km - 2:57(22:38/km) 131/135bpm [2964b/km] 22cal 33/38rpm Add a comment	2.3mi, 21:33 Run - General 1) 1.61km - 9:27(5:52/km) 126/138bpm [740b/km] 94cal 259/290W 2) 1.61km - 9:21(5:49/km) 136/139bpm [790b/km] 99cal 257/282W 3) 0.49km - 2:45(5:40/km) 137/139bpm [777b/km] 29cal 264/275W Add a comment	0mi, 27:06 Cross - Core 1) 0km - 27:06(0/km) 96/127bpm [INFb/km] 120cal Add a comment 10.7mi, 35:10 Bike - Exercise Bike 1) 0km - 35:10(0/km) 119/128bpm [INFb/km] 283cal Add a comment	1.4mi, 21:06 Cross - Elliptical 1) 0km - 21:06(0/km) 137/146bpm [INFb/km] 211cal 63/76rpm Add a comment 12.3mi, 40:09 Bike - Exercise Bike 1) 0km - 40:09(0/km) 121/136bpm [INFb/km] 335cal Add a comment	5.7mi, 53:32 Run - General 1) 1.61km - 9:29(5:53/km) 133/149bpm [783b/km] 99cal 275/338W 2) 1.61km - 9:27(5:52/km) 146/152bpm [857b/km] 103cal 260/291W 3) 1.61km - 9:38(5:59/km) 153/156bpm [916b/km] 109cal 262/313W 4) 1.61km - 9:22(5:49/km) 151/156bpm [879b/km] 104cal 266/306W 5) 1.61km - 9:34(5:57/km) 153/158bpm [910b/km] 106cal 258/292W 6) 1.09km - 6:03(5:35/km) 155/157bpm [865b/km] 68cal 274/316W Add a comment	18mi, 1:10:39 Bike - Road Biking 1) 8.05km - 20:33(2:33/km) 135/154bpm [345b/km] 220cal 2) 8.05km - 18:54(2:21/km) 128/146bpm [301b/km] 152cal 3) 8.05km - 19:28(2:25/km) 128/139bpm [310b/km] 147cal 4) 4.76km - 11:44(2:28/km) 134/148bpm [331b/km] 100cal Add a comment	0mi, 28:13 Cross - Core 1) 0km - 28:13(0/km) 117/154bpm [INFb/km] 193cal Add a comment 4.3mi, 39:53 Run - General 1) 1.61km - 9:16(5:45/km) 140/147bpm [806b/km] 100cal 283/331W 2) 1.61km - 8:52(5:31/km) 137/142bpm [755b/km] 93cal 266/308W 3) 1.61km - 9:29(5:53/km) 137/143bpm [807b/km] 98cal 272/315W 4) 1.61km - 9:09(5:41/km) 133/138bpm [757b/km] 89cal 264/295W 5) 0.53km - 3:06(5:51/km) 131/137bpm [767b/km] 30cal 265/291W 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
7.1mi, 1:04:41 Run - General 1) 1.61km - 8:54(5:32/km) 139/149bpm [768b/km] 95cal 268/331W 2) 1.61km - 8:53(5:31/km) 141/144bpm [779b/km] 98cal 271/287W 3) 1.61km - 9:09(5:41/km) 140/143bpm [795b/km] 98cal 269/306W 4) 1.61km - 9:09(5:41/km) 135/139bpm [767b/km] 91cal 265/292W 5) 1.61km - 9:37(5:58/km) 132/137bpm [788b/km] 98cal 268/312W 6) 1.61km - 9:12(5:43/km) 147/165bpm [841b/km] 102cal 262/289W 7) 1.61km - 9:17(5:46/km) 165/171bpm [951b/km] 109cal 266/297W 8) 0.09km - 31(5:54/km) 164/165bpm [967b/km] 6cal 267/272W Add a comment	30.1mi, 1:55:47 Bike - Road Biking 1) 8.05km - 19:26(2:25/km) 122/145bpm [295b/km] 176cal 2) 8.05km - 18:04(2:15/km) 116/138bpm [261b/km] 117cal 3) 8.05km - 19:18(2:24/km) 114/129bpm [274b/km] 113cal 4) 8.05km - 19:01(2:22/km) 118/130bpm [279b/km] 118cal 5) 8.05km - 20:12(2:31/km) 120/146bpm [301b/km] 133cal 6) 8.05km - 19:25(2:25/km) 125/148bpm [302b/km] 140cal 7) 0.11km - 21(3:05/km) 127/129bpm [392b/km] 3cal Add a comment	4.1mi, 36:42 Run - General 1) 1.61km - 8:42(5:24/km) 144/160bpm [779b/km] 97cal 272/384W 2) 1.61km - 9:08(5:40/km) 150/160bpm [851b/km] 103cal 267/304W 3) 1.61km - 9:07(5:40/km) 142/154bpm [804b/km] 99cal 267/305W 4) 1.61km - 8:50(5:30/km) 153/168bpm [841b/km] 103cal 279/364W 5) 0.18km - 55(5:11/km) 147/149bpm [761b/km] 10cal 294/306W Add a comment	0.1mi, 3:59 Swim - Pool 1) 0.2km - 3:59(19:56/km) 128/142bpm [2551b/km] 37cal 30/rpm Add a comment 0.2mi, 5:34 Swim - Pool 1) 0.3km - 5:34(18:34/km) 123/136bpm [2283b/km] 48cal 32/rpm Add a comment 0.2mi, 5:32 Swim - Pool 1) 0.3km - 5:32(18:28/km) 130/144bpm [2401b/km] 54cal 32/rpm Add a comment 0.3mi, 9:30 Swim - Pool 1) 0.5km - 9:30(19:01/km) 143/162bpm [2719b/km] 102cal 31/rpm Add a comment	0mi, 29:21 Cross - Core 1) 0km - 29:21(0/km) 116/145bpm [INFb/km] 205cal Add a comment 4mi, 35:25 Run - General 1) 1.61km - 8:44(5:26/km) 133/141bpm [722b/km] 92cal 275/344W 2) 1.61km - 9:05(5:38/km) 136/141bpm [767b/km] 97cal 280/328W 3) 1.61km - 8:55(5:32/km) 135/138bpm [748b/km] 93cal 279/309W 4) 1.61km - 8:38(5:22/km) 134/138bpm [719b/km] 88cal 278/325W 5) 0.01km - 3(4:09/km) 134/134bpm [556b/km] 1cal 296/296W Add a comment	6mi, 55:52 Run - General 1) 1.61km - 8:58(5:34/km) 137/148bpm [763b/km] 97cal 268/359W 2) 1.61km - 9:08(5:41/km) 150/156bpm [852b/km] 106cal 277/329W 3) 1.61km - 8:57(5:33/km) 152/160bpm [845b/km] 103cal 263/320W 4) 1.61km - 9:40(6:01/km) 161/164bpm [967b/km] 115cal 269/307W 5) 1.61km - 9:06(5:39/km) 165/169bpm [932b/km] 110cal 262/290W 6) 1.61km - 9:42(6:02/km) 166/168bpm [1001b/km] 117cal 264/297W 7) 0.07km - 21(5:25/km) 167/168bpm [905b/km] 4cal 268/271W Add a comment	0mi, 11:36 Cross - Stretching 1) 0km - 11:36(0/km) 121/160bpm [INFb/km] 92cal Add a comment 10.2mi, 1:35:12 Run - General 1) 1.61km - 9:26(5:52/km) 118/141bpm [692b/km] 87cal 255/330W 2) 1.61km - 9:13(5:44/km) 138/160bpm [791b/km] 100cal 263/306W 3) 1.61km - 9:21(5:48/km) 160/166bpm [929b/km] 110cal 262/338W 4) 1.61km - 9:19(5:47/km) 165/169bpm [955b/km] 112cal 263/312W 5) 1.61km - 9:32(5:56/km) 168/171bpm [996b/km] 115cal 260/307W 6) 1.61km - 9:29(5:53/km) 163/173bpm [960b/km] 111cal 266/340W 7) 1.61km - 9:30(5:54/km) 157/165bpm [927b/km] 107cal 258/337W 8) 1.61km - 9:29(5:53/km) 162/165bpm [954b/km] 109cal 265/284W 9) 1.61km - 9:14(5:44/km) 164/169bpm [941b/km] 108cal 272/374W 10) 1.61km - 9:09(5:41/km) 166/171bpm [944b/km] 110cal 277/330W 11) 0.26km - 1:30(5:42/km) 172/173bpm [979b/km] 19cal 285/317W 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
33.6mi, 2:14:06 Bike - Road Biking 1) 8.05km - 19:35(2:26/km) 114/139bpm [278b/km] 153cal 2) 8.05km - 22:22(2:47/km) 130/155bpm [361b/km] 205cal 3) 8.05km - 20:16(2:31/km) 120/157bpm [302b/km] 124cal 4) 8.05km - 20:10(2:30/km) 126/150bpm [316b/km] 152cal 5) 8.05km - 18:14(2:16/km) 112/136bpm [254b/km] 93cal 6) 8.05km - 19:44(2:27/km) 114/139bpm [280b/km] 113cal 7) 5.74km - 13:45(2:24/km) 126/144bpm [302b/km] 105cal Add a comment	0mi, 30:03 Cross - Core 1) 0km - 30:03(0/km) 108/143bpm [INFb/km] 176cal Add a comment 13.2mi, 43:08 Bike - Exercise Bike 1) 0km - 43:08(0/km) 125/139bpm [INFb/km] 389cal Add a comment	6.4mi, 58:57 Run - General 1) 1.61km - 9:04(5:38/km) 134/140bpm [754b/km] 96cal 277/377W 2) 1.61km - 8:44(5:26/km) 146/159bpm [793b/km] 98cal 275/331W 3) 1.61km - 8:56(5:33/km) 157/161bpm [872b/km] 104cal 267/304W 4) 1.61km - 9:23(5:50/km) 160/161bpm [932b/km] 109cal 262/288W 5) 1.61km - 9:32(5:56/km) 160/162bpm [948b/km] 110cal 265/301W 6) 1.61km - 9:18(5:47/km) 160/162bpm [925b/km] 106cal 264/305W 7) 0.68km - 4:00(5:53/km) 162/165bpm [953b/km] 46cal 270/301W Add a comment	18.9mi, 1:12:13 Bike - Road Biking 1) 8.05km - 19:53(2:28/km) 128/147bpm [316b/km] 195cal 2) 8.05km - 17:49(2:13/km) 123/137bpm [272b/km] 132cal 3) 8.05km - 19:29(2:25/km) 122/134bpm [295b/km] 132cal 4) 6.34km - 15:02(2:22/km) 124/144bpm [294b/km] 100cal Add a comment	0mi, 21:15 Cross - Core 1) 0km - 21:15(0/km) 111/148bpm [INFb/km] 135cal Add a comment 3.4mi, 31:06 Run - Treadmill 1) 1.61km - 9:23(5:50/km) 137/155bpm [798b/km] 95cal 252/320W 2) 1.61km - 9:21(5:49/km) 157/168bpm [913b/km] 109cal 252/318W 3) 1.61km - 9:07(5:40/km) 157/173bpm [890b/km] 106cal 257/378W 4) 0.47km - 3:15(6:57/km) 162/174bpm [1125b/km] 39cal 210/259W 1x350m, 2x400m, 150m - treadmill ended…400m @13.0 2x200m@13.5 Add a comment	6.3mi, 23:39 Bike - Commuting 1) 8.05km - 18:21(2:17/km) 114/144bpm [260b/km] 144cal 2) 2.05km - 5:19(2:36/km) 133/144bpm [345b/km] 54cal Add a comment 21.8mi, 1:24:31 Bike - General 1) 8.05km - 18:36(2:19/km) 126/140bpm [291b/km] 177cal 2) 8.05km - 19:33(2:26/km) 136/148bpm [331b/km] 200cal 3) 8.05km - 20:20(2:32/km) 128/151bpm [323b/km] 144cal 4) 8.05km - 19:02(2:22/km) 125/141bpm [296b/km] 119cal 5) 2.82km - 7:00(2:29/km) 130/147bpm [323b/km] 52cal Add a comment	-

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