There We Are Then

Last on at 7pm, 3rd Oct 2024

M65 Glamorgan

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Lliswerry Runners | SOUTH WALES POLICE | zoomers S,West Florida

Races
122
Miles
27976
Miles
0
Miles
2374
Miles
536
WAVA
77.29%

About Me
football referee and retired policeman who keeps fit by running anywhere, loves cross country. Runs with Lliswerry Runners Newport and South Wales Police. Best running advice RETIRE Early and just Run! Show More...

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How do you pick yourself up when you need to? run the fields

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Recent Training
7th Oct	General	3.1mi	29:41
6th Oct	General	4mi	35:05
5th Oct	General	3.3mi	37:30
4th Oct	General	11.8mi	1:22:27
4th Oct	General	5.1mi	49:40

12 Month Benchmarks	Run	Bike
Mile	6:10	3:22
5k	24:08	13:41
5mi	41:20	24:09
10k	51:29	41:13

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2024 Targets	Set your targets
Bike 250 Run 1200 Walk 500

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	PB	WB
3.1mi	1										22:24 68.33				22:24 7:14/mi	68.33
5km	10				20:05 72.74					21:12 72.37	19:51 77.29	20:57 74.18		21:11 74.28	19:51 6:23/mi	77.29
4mi	1											27:56 72.52			27:56 6:59/mi	72.52
5mi	5				36:32 65.12				39:00 63.64	32:26 77.19				36:29 71.10	32:26 6:29/mi	77.19
5.1mi	1									35:38 71.71					35:38 6:59/mi	71.71
5.2mi	1										36:15 72.55				36:15 6:58/mi	72.55
6mi	3										49:32:00 1.03	46:00 66.82			46:00 7:40/mi	66.82
6.2mi	2									44:40 69.29				46:31 68.96	44:40 7:12/mi	69.29
10km	15				43:23 69.06				51:30 60.23	41:50 74.81	48:22 64.70	45:12 70.49	52:27 60.75	45:04 72.00	41:50 6:44/mi	74.81
6.9mi	1											52:00 67.36			52:00 7:35/mi	67.36
7mi	3			54:00 62.43	54:05 62.87									1:12:12 51.02	54:00 7:43/mi	62.87
8mi	6					57:40 67.90				1:10:38 57.93	1:13:12 56.40	1:19:03 52.71	1:17:07 54.53		57:40 7:13/mi	67.90
8.3mi	1										59:07 72.62				59:07 7:07/mi	72.62
9mi	1			1:08:03 64.58											1:08:03 7:34/mi	64.58
9.8mi	1											1:27:27 58.50			1:27:27 8:55/mi	58.50
10mi	6		1:17:45 62.63			1:18:00 63.51				1:14:11 69.81	1:19:42 65.58	1:16:23 69.06			1:14:11 7:25/mi	69.81
10.4mi	1									1:19:34 68.17					1:19:34 7:37/mi	68.17
12mi	4			2:34:00 38.58	1:43:35 57.36					1:50:45 56.09					1:43:35 8:38/mi	57.36
20km	3											1:49:55 59.70			1:49:55 8:51/mi	59.70
13.1mi	32		1:36:31 66.74	1:35:34 67.99	1:34:48 69.14	1:33:12 70.33	1:36:54 68.86	1:34:12 71.47	1:32:31 73.44	1:35:29 71.80	1:39:33 68.87	1:38:16 70.42	1:39:26 70.91	1:43:15 68.29	1:32:31 7:04/mi	73.44
13.6mi	2									2:38:02 45.15	2:10:51 55.04				2:10:51 9:37/mi	55.04
16mi	4		2:25:19 54.86	2:22:50 56.30	2:24:17 56.22						2:28:12 57.79				2:22:50 8:56/mi	57.79
30km	1								2:24:38 67.85						2:24:38 7:46/mi	67.85
20mi	2									2:43:00 65.54				2:50:36 64.99	2:43:00 8:09/mi	65.54
26.2mi	11	3:50:40 58.05			3:54:01 58.73	3:37:00 63.90				3:41:29 64.32	4:08:50 58.31	4:05:26 59.67	3:48:00 64.84	4:15:33 58.41	3:37:00 8:17/mi	64.84
32mi	1													6:54:00 45.63	6:54:00 12:56/mi	45.63

2020		Result	WAVA	Distance
4 Oct	Virtual London Marathon	0	0.00	26.2mi
2019		Result	WAVA	Distance
29 Dec	Old Father Time 5 mile SB	36:29	71.10	5mi
3 Nov	Twmbarlwm Terror SB	1:12:12	51.02	7mi
26 Oct	Snowdonia Marathon SB	4:15:33	58.41	26.2mi
1 Sep	Cardiff 10K SB	45:04	72.00	10km
19 May	Caerphilly 10k	47:20	67.93	10km
11 May	Sand Bar Half Englewood Florida	1:53:05	62.35	13.1mi
4 May	publix star wars 10K SB	46:31	68.96	6.2mi
28 Apr	Whitebrook Wind-up 10k	52:35	61.14	10km
22 Apr	Gilwern Grunt	1:27:07	48.27	8mi
20 Apr	Newport parkrun SB	21:11	74.28	5km
6 Apr	Vale of Glamorgan Coastal Ultra PB	6:54:00	45.63	32mi
17 Mar	San Domenico 20 SB	2:50:36	64.99	20mi
3 Mar	Admiral City of Newport Half Marathon SB	1:43:15	68.29	13.1mi
2018		Result	WAVA	Distance
7 Oct	Cardiff Half Marathon SB	1:39:26	70.91	13.1mi
2 Sep	The Vicious Wentwood Weasel SB	1:17:07	54.53	8mi
27 May	Edinburgh Marathon SB	3:48:00	64.84	26.2mi
12 May	Sand Bar Half Englewood Florida	1:43:32	67.47	13.1mi
29 Apr	Newport Marathon	4:23:36	55.56	26.2mi
21 Jan	Sorbrook 10K Challenge SB	52:27	60.75	10km
2017		Result	WAVA	Distance
28 Oct	Snowdonia Marathon SB	4:05:26	59.67	26.2mi
17 Sep	Wentwood Woodlark SB	1:19:03	52.71	8mi
13 Sep	PSUK 10 Mile Salterns Park, Lee On Solenr, PO14 3QS SB	1:16:23	69.06	10mi
13 Aug	Port Talbot Half Marathon	1:39:59	69.86	13.1mi
15 Jul	Newport parkrun	21:02	74.18	5km
11 Jul	Rose Inn Series Race 3 PB	27:56	72.52	4mi
6 Jul	Tintern Trot	51:40	59.50	6mi
1 Jul	Newport parkrun	21:05	74.00	5km
28 May	Treforest 10k SB	45:12	70.49	10km
23 May	GLCL Road Race 2: Llanhennock PB	46:00	66.82	6mi
21 May	Whitebrook Wind-up HM	1:49:00	64.08	13.1mi
14 May	Sirhowy Challenge PB	1:27:27	58.50	9.8mi
13 May	Newport parkrun SB	20:57	73.85	5km
23 Apr	Offa's Orror PB	1:49:55	59.70	20km
17 Apr	Gilwern Grunt	1:13:51	52.94	7.6mi
15 Mar	psuk police x country PB	52:00	67.36	6.9mi
5 Mar	Newport Half Marathon SB	1:38:16	70.42	13.1mi
2016		Result	WAVA	Distance
6 Nov	The Bog & Bryn Challenge PB	2:10:51	55.04	13.6mi
29 Oct	Snowdonia Marathon SB	4:08:50	58.31	26.2mi
15 Oct	bradenton half florida	1:45:21	65.68	13.1mi
2 Oct	Cardiff Half Marathon	1:43:50	66.64	13.1mi
14 Sep	police national 10m road race SB	1:19:42	65.58	10mi
11 Sep	Wentwood Woodlark SB	1:13:12	56.40	8mi
3 Sep	Roman Run Brecon to Merthyr Tydfil SB	2:28:12	57.79	16mi
21 Aug	Port Talbot Half Marathon	1:40:50	68.63	13.1mi
7 Jul	Tintern Trot SB	49:32:00	1.03	6mi
21 Jun	GLCL - Road Race 2 (Magor Marsh) PB	36:15	72.55	5.2mi
12 Jun	Whitebrook windup 1/2 marathon	1:59:50	26.35	10km
4 Jun	Welsh Castles Relay Stage 9 - Foel to Llanfair Caereinion PB	59:07	72.62	8.3mi
14 May	Doo Rag 5K Englewood Florida PB	22:24	68.33	3.1mi
26 Mar	IAAF World Half Marathon Championships SB	1:39:33	68.87	13.1mi
12 Mar	Newport parkrun PB	19:51	77.29	5km
6 Mar	City of Newport Half Marathon	1:59:17	57.48	13.1mi
28 Feb	Pontypool Home run 10k SB	48:22	64.70	10km
2015		Result	WAVA	Distance
27 Dec	Old Father Time 5 Mile PB	32:26	77.19	5mi
20 Dec	Cottrell Park Christmas Cracker 10K & 5K	48:44	64.22	10km
1 Nov	The Bog & Bryn Challenge SB	2:38:02	45.15	13.6mi
17 Oct	trick or trot englewood florida	21:15	72.20	5km
10 Oct	tampa police memeorial 5k SB	21:12	72.37	5km
4 Oct	Cardiff Half Marathon SB	1:35:29	71.80	13.1mi
6 Sep	Wentwood Woodlark SB	1:10:38	57.93	8mi
30 Aug	Severn Bridge Half Marathon	1:40:08	68.47	13.1mi
2 Aug	Brecon 10 Mile PB	1:14:11	69.81	10mi
26 Jul	Snowdonia Trail Marathon	6:28:00	37.05	26.2mi
19 Jul	Mic Morris Torfaen 10k PB	41:50	74.81	10km
6 Jun	Welsh Castles Relay Stage 6 - Barmouth to Dolgellau PB	1:19:34	68.17	10.4mi
30 May	rack raid leg 1 PB	35:38	71.71	5.1mi
9 May	doo rag 5k run	21:34	70.55	5km
26 Apr	London Marathon SB	3:41:29	64.32	26.2mi
15 Mar	San Domenico 20 PB	2:43:00	65.54	20mi
1 Mar	City of Newport Half Marathon	1:33:50	72.41	13.1mi
22 Feb	Pontypool 10k PB	44:40	69.29	6.2mi
8 Feb	Dursley Dozen SB	1:50:45	56.09	12mi
2014		Result	WAVA	Distance
28 Dec	Old Father Time 5 Mile SB	39:00	63.64	5mi
14 Dec	Merthyr Mawr Christmas Pudding Race SB	51:30	60.23	10km
5 Oct	Cardiff Half Marathon	1:34:48	71.67	13.1mi
24 Aug	Severn Bridge Half Marathon	1:42:19	66.40	13.1mi
25 May	Edinburgh Half Marathon PB	1:32:31	73.44	13.1mi
30 Mar	Forest of Dean Spring Half	1:34:30	71.25	13.1mi
23 Mar	San Domenico 30K PB	2:24:38	67.85	30km
2 Mar	City of Newport Half Marathon	1:36:07	70.05	13.1mi
9 Feb	Dursley Dozen	1:53:00	54.48	12mi
2013		Result	WAVA	Distance
6 Oct	Cardiff Half Marathon SB	1:34:12	71.47	13.1mi
2012		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon SB	1:36:54	68.86	13.1mi
1 Apr	Forest of Dean Trails Half Marathon	1:36:59	68.19	13.1mi
2011		Result	WAVA	Distance
16 Oct	Cardiff Half Marathon	1:34:28	70.00	13.1mi
22 May	Edinburgh Marathon PB	3:37:00	63.90	26.2mi
3 Apr	Chedworth Roman Trail 10 SB	1:18:00	63.51	10mi
6 Mar	Llanelli Waterside Half Marathon SB	1:33:12	70.33	13.1mi
20 Feb	Reverse 10	1:10:27	70.31	10mi
30 Jan	Lliswerry 8 PB	57:40	67.90	8mi
16 Jan	Merthyr Mawr Christmas Pudding Race	50:33	55.25	5.8mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon SB	1:34:48	69.14	13.1mi
3 Oct	boca grande 10k florida SB	43:23	69.06	10km
4 Sep	Tydfilians' Roman Run SB	2:24:17	56.22	16mi
30 Aug	Machen Mountain (BM) 6 Miles/1450 Feet	58:00	51.66	10km
15 Aug	Merthyr Police 10K	44:37	67.16	10km
14 Jul	Cwmcarn Scenic 7 SB	54:05	62.87	7mi
30 Jun	Llanownno 5 Mile	36:41	65.39	5mi
23 May	Edinburgh Marathon SB	3:54:01	58.73	26.2mi
9 May	Sorbrook Challenge 10K	47:05	63.10	10km
11 Apr	Offa's 'Orror	1:52:56	54.56	20km
3 Apr	Cardiff 5K Parkrun SB	20:05	72.74	5km
27 Feb	Endurancelife Coastal Trail Series - South Devon (Half Marathon)	2:19:29	46.59	13.1mi
14 Feb	Dursley Dozen PB	1:43:35	57.36	12mi
3 Jan	Old Father Time 5 Mile SB	36:32	65.12	5mi
2 Jan	Cardiff 5K Parkrun	22:03	66.25	5km
2009		Result	WAVA	Distance
5 Dec	Endurance Life Coastal Trail Series - Gower (Marathon)	3:55:00	57.98	26.2mi
25 Oct	Tour of Torfaen Half Marathon SB	1:35:34	67.99	13.1mi
18 Oct	Cardiff Half Marathon	1:38:08	66.22	13.1mi
5 Sep	Tydfilians' Roman Run PB	2:22:50	56.30	16mi
15 Jul	Cwmcarn Scenic 7 PB	54:00	62.43	7mi
4 Jul	Caerphilly Summits Challenge (12 miles) SB	2:34:00	38.58	12mi
27 Jun	The Humph's Hilly Half	1:45:14	61.75	13.1mi
13 Jun	Welsh Castles Relay Stage 1 - Caernarfon to Penygroes PB	1:08:03	64.58	9mi
28 Apr	Pentyrch Hill Race	1:02:11	49.70	6.5mi
19 Apr	Offas Orror 20K	1:58:14	51.67	20km
2008		Result	WAVA	Distance
26 Oct	Tour of Torfaen SB	1:36:31	66.74	13.1mi
19 Oct	Cardiff Half Marathon	1:40:06	64.35	13.1mi
6 Sep	Tydfilians' Roman Run SB	2:25:19	54.86	16mi
25 Aug	Machen Mountain (BM) 6 Miles/1450 Feet	1:00:06	49.02	10km
3 Aug	Brecon 10 SB	1:17:45	62.63	10mi
2007		Result	WAVA	Distance
14 Oct	Toronto Marathon SB	3:50:40	58.05	26.2mi

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	16	2	30	32	39	45	34	39	35	0	0	0	272
2024	96	73	109	67	76	116	108	102	114	29	0	0	890
2024	0	0	0	37	0	3	7	20	0	17	0	0	85
2023	6	2	11	3	9	12	16	12	12	7	7	15	111
2023	87	106	134	127	124	126	118	144	138	125	109	86	1424
2023	4	17	5	2	96	27	15	11	15	10	23	0	225
2022	8	0	4	0	3	0	8	7	5	0	5	10	49
2022	108	92	135	123	83	61	52	67	96	133	133	98	1181
2022	0	6	0	0	27	8	10	114	43	42	18	0	268
2021	2	8	7	9	3	4	0	9	0	0	0	0	41
2021	160	157	167	171	172	124	172	188	141	113	96	69	1730
2021	0	0	0	0	0	0	5	0	10	0	5	0	20
2020	0	0	0	4	29	8	0	10	5	0	0	0	57
2020	128	141	61	123	147	148	182	200	154	149	177	132	1744
2020	10	0	0	12	55	22	58	6	11	0	0	0	175
2019	0	0	0	0	0	0	6	0	0	0	0	0	6
2019	160	143	179	178	132	143	127	194	163	138	154	127	1839
2019	31	0	0	22	89	26	29	4	0	92	25	4	323
2018	165	167	189	153	153	138	174	165	187	146	181	199	2018
2018	23	11	0	21	64	65	47	38	17	62	19	8	372
2017	0	0	0	0.4	0	0	0	0	0	0	0	0	0.4
2017	163	179	196	164	166	158	185	204	182	177	144	140	2057
2017	9	0	5	30	46	3	47	10	8	19	68	4	248
2016	170	136	166	150	130	161	187	193	224	168	178	145	2009
2016	24	12	0	11	13	0	37	20	0	23	0	0	138
2015	170	190	179	152	115	146	159	183	190	166	184	163	1998
2015	21	0	4	0	47	40	40	0	14	64	25	4	260
2014	175	179	223	169	138	137	131	153	178	101	167	170	1920
2014	5	0	0	0	32	13	13	4	0	21	0	3	92
2013	127	151	145	168	147	112	134	160	188	131	184	180	1827
2013	0	0	0	0	0	71	54	12	16	0	17	0	169
2012	136	91	163	138	172	113	130	154	159	159	141	125	1682
2011	129	148	186	167	105	117	113	149	160	135	128	117	1652
2010	119	140	130	160	126	121	112	132	146	126	134	80	1525
2009	103	65	122	119	136	97	110	124	137	125	119	109	1366
2008	69	77	102	97	89	84	105	104	96	102	92	54	1070
2007	0	0	0	0	0	0	0	0	0	0	0	44	44

Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17
6mi, 2:44:09 Walk - General 1) 1mi - 40:57(40:57/mi) 65/101bpm [2661b/mi] 154cal 22/118rpm 1.47/8.68mph 2) 1mi - 27:00(27:00/mi) 67/96bpm [1809b/mi] 140cal 33/124rpm 2.22/4.44mph 3) 1mi - 16:36(16:36/mi) 94/104bpm [1561b/mi] 131cal 56/63rpm 3.61/4.44mph 4) 1mi - 20:37(20:37/mi) 93/120bpm [1917b/mi] 133cal 43/90rpm 2.91/7.64mph 5) 1mi - 37:08(37:08/mi) 68/111bpm [2525b/mi] 138cal 31/103rpm 1.62/3.84mph 6) 1mi - 21:50(21:50/mi) 79/120bpm [1725b/mi] 101cal 28/75rpm 2.75/29.1mph 7) 0.01mi - 2(3:58/mi) 116/116bpm [460b/mi] 15.14/16.32mph Add a comment	3.3mi, 38:38 Run - General 1) 1mi - 11:40(11:40/mi) 101/122bpm [1178b/mi] 111cal 5.14/6.72mph 2) 1mi - 10:51(10:51/mi) 103/117bpm [1117b/mi] 101cal 5.53/6.51mph 3) 1mi - 13:00(13:00/mi) 102/122bpm [1326b/mi] 111cal 4.61/6.45mph 4) 0.25mi - 3:08(12:30/mi) 107/120bpm [1338b/mi] 28cal 4.8/6.1mph Add a comment	-	3.7mi, 2:32:27 Run - General 1) 1mi - 40:39(40:39/mi) 77/105bpm [3131b/mi] 185cal 1.48/15.15mph 2) 1mi - 31:39(31:39/mi) 92/118bpm [2911b/mi] 193cal 1.9/10.71mph 3) 1mi - 40:13(40:13/mi) 83/103bpm [3338b/mi] 185cal 1.49/10.69mph 4) 0.7mi - 39:56(57:15/mi) 70/97bpm [4007b/mi] 126cal 1.05/10.67mph Add a comment 3.1mi, 25:52 Run - General 1) 1mi - 8:12(8:12/mi) 127/150bpm [1042b/mi] 103cal 7.31/8.54mph 2) 1mi - 8:14(8:14/mi) 147/155bpm [1211b/mi] 121cal 7.29/7.91mph 3) 1mi - 8:26(8:26/mi) 144/156bpm [1214b/mi] 119cal 7.12/8.25mph 4) 0.14mi - 1:00(7:17/mi) 152/155bpm [1106b/mi] 15cal 8.24/8.54mph Add a comment	-	4.1mi, 38:36 Run - General 1) 1mi - 9:42(9:42/mi) 112/121bpm [1086b/mi] 104cal 6.19/6.95mph 2) 1mi - 9:33(9:33/mi) 116/137bpm [1107b/mi] 102cal 6.28/7.64mph 3) 1mi - 8:36(8:36/mi) 127/136bpm [1093b/mi] 105cal 6.97/7.85mph 4) 1mi - 9:09(9:09/mi) 139/152bpm [1273b/mi] 122cal 6.55/8.35mph 5) 0.14mi - 1:35(11:44/mi) 145/149bpm [1700b/mi] 22cal 5.12/7.33mph Add a comment	1.3mi, 37:53 Walk - General 1) 1mi - 29:55(29:55/mi) 65/87bpm [1944b/mi] 141cal 27/79rpm 2.01/3.42mph 2) 0.28mi - 7:58(28:23/mi) 61/78bpm [1732b/mi] 33cal 36/56rpm 2.11/2.48mph Add a comment 6.1mi, 1:00:00 Run - General 1) 1mi - 10:38(10:38/mi) 109/121bpm [1160b/mi] 110cal 5.64/7.91mph 2) 1mi - 9:40(9:40/mi) 109/123bpm [1054b/mi] 98cal 6.21/7.16mph 3) 1mi - 10:53(10:53/mi) 117/132bpm [1274b/mi] 118cal 5.51/7.41mph 4) 1mi - 9:39(9:39/mi) 121/138bpm [1167b/mi] 108cal 6.22/7.66mph 5) 1mi - 9:03(9:03/mi) 114/130bpm [1032b/mi] 90cal 6.63/8.12mph 6) 1mi - 9:05(9:05/mi) 127/143bpm [1154b/mi] 106cal 6.61/7.51mph 7) 0.11mi - 1:01(9:31/mi) 125/137bpm [1189b/mi] 11cal 6.31/7.1mph Add a comment
Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24
-	1.6mi, 1:00:02 Walk - General 1) 1mi - 33:23(33:23/mi) 67/83bpm [2237b/mi] 139cal 17/79rpm 1.8/3.42mph 2) 0.55mi - 26:39(48:22/mi) 61/82bpm [2951b/mi] 80cal 14/78rpm 1.24/2.48mph Add a comment 4.3mi, 38:52 Run - General 1) 1mi - 9:50(9:50/mi) 102/118bpm [1003b/mi] 96cal 6.1/8.25mph 2) 1mi - 8:54(8:54/mi) 115/126bpm [1023b/mi] 97cal 6.75/7.12mph 3) 1mi - 8:58(8:58/mi) 122/147bpm [1094b/mi] 101cal 6.69/7.74mph 4) 1mi - 9:08(9:08/mi) 132/154bpm [1206b/mi] 112cal 6.57/8.27mph 5) 0.25mi - 2:03(8:10/mi) 145/155bpm [1185b/mi] 29cal 7.34/8.16mph Add a comment	1mi, 35:11 Walk - General 1) 1mi - 35:07(35:07/mi) 69/91bpm [2423b/mi] 142cal 24/91rpm 1.71/2.96mph 2) 0mi - 3(20:40/mi) 62/62bpm [1282b/mi] 2.9/2.36mph Add a comment 7mi, 1:15:22 Run - General 1) 1mi - 11:31(11:31/mi) 103/114bpm [1187b/mi] 105cal 5.21/6.95mph 2) 1mi - 11:05(11:05/mi) 115/133bpm [1274b/mi] 119cal 5.42/6.85mph 3) 1mi - 11:10(11:10/mi) 112/135bpm [1250b/mi] 112cal 5.38/6.66mph 4) 1mi - 13:29(13:29/mi) 124/140bpm [1672b/mi] 145cal 4.45/7.68mph 5) 1mi - 9:57(9:57/mi) 108/121bpm [1075b/mi] 82cal 6.03/7.87mph 6) 1mi - 8:44(8:44/mi) 121/136bpm [1056b/mi] 95cal 6.87/8.29mph 7) 1mi - 9:11(9:11/mi) 114/135bpm [1046b/mi] 83cal 6.54/7.81mph 8) 0.02mi - 16(11:05/mi) 110/112bpm [1220b/mi] 1cal 5.41/6.89mph Add a comment	5.2mi, 1:52:30 Run - General 1) 1mi - 21:53(21:53/mi) 82/109bpm [1794b/mi] 116cal 2.74/21.23mph 2) 1mi - 19:31(19:31/mi) 97/118bpm [1894b/mi] 131cal 3.07/12.67mph 3) 1mi - 20:07(20:07/mi) 93/121bpm [1871b/mi] 116cal 2.98/11.21mph 4) 1mi - 21:12(21:12/mi) 90/112bpm [1908b/mi] 114cal 2.83/11.46mph 5) 1mi - 22:29(22:29/mi) 93/113bpm [2090b/mi] 119cal 2.67/11.17mph 6) 0.21mi - 7:19(35:21/mi) 91/112bpm [3217b/mi] 35cal 1.7/12.46mph Add a comment	4.4mi, 1:41:19 Run - General 1) 1mi - 21:03(21:03/mi) 83/111bpm [1747b/mi] 118cal 2.85/10.14mph 2) 1mi - 25:01(25:01/mi) 88/115bpm [2202b/mi] 135cal 2.4/9.79mph 3) 1mi - 23:14(23:14/mi) 78/111bpm [1812b/mi] 109cal 2.58/12.59mph 4) 1mi - 22:40(22:40/mi) 81/104bpm [1836b/mi] 114cal 2.65/12.42mph 5) 0.37mi - 9:22(25:31/mi) 91/107bpm [2322b/mi] 51cal 2.35/11.46mph Add a comment 4.1mi, 1:27:13 Run - General 1) 1mi - 22:20(22:20/mi) 80/99bpm [1786b/mi] 113cal 2.69/9.5mph 2) 1mi - 23:37(23:37/mi) 86/115bpm [2031b/mi] 133cal 2.54/11.42mph 3) 1mi - 18:52(18:52/mi) 82/103bpm [1547b/mi] 95cal 3.18/12.04mph 4) 1mi - 19:17(19:17/mi) 88/105bpm [1696b/mi] 104cal 3.11/12.73mph 5) 0.1mi - 3:08(31:13/mi) 77/91bpm [2404b/mi] 13cal 1.92/5.68mph Add a comment 2mi, 57:41 Walk - General 1) 1mi - 32:29(32:29/mi) 58/73bpm [1884b/mi] 132cal 31/78rpm 1.85/6.55mph 2) 1mi - 25:08(25:08/mi) 61/78bpm [1533b/mi] 110cal 39/79rpm 2.39/3.21mph 3) 0mi - 4(20:12/mi) 65/65bpm [1313b/mi] 2.97/2.55mph Add a comment	1.8mi, 49:58 Walk - General 1) 1mi - 30:21(30:21/mi) 61/75bpm [1851b/mi] 135cal 36/77rpm 1.98/3.49mph 2) 0.78mi - 19:37(25:06/mi) 66/75bpm [1656b/mi] 99cal 42/79rpm 2.39/2.98mph Add a comment	3.1mi, 1:13:02 Run - General 1) 1mi - 22:54(22:54/mi) 73/105bpm [1671b/mi] 113cal 2.62/8.37mph 2) 1mi - 23:54(23:54/mi) 86/112bpm [2055b/mi] 132cal 2.51/10.58mph 3) 1mi - 25:03(25:03/mi) 89/120bpm [2229b/mi] 137cal 2.4/12.54mph 4) 0.06mi - 1:12(21:38/mi) 86/92bpm [1861b/mi] 5cal 2.77/6.85mph Add a comment 2mi, 55:03 Walk - General 1) 1mi - 31:28(31:28/mi) 60/81bpm [1888b/mi] 131cal 37/110rpm 1.91/6.59mph 2) 1mi - 23:34(23:34/mi) 63/87bpm [1484b/mi] 115cal 40/64rpm 2.55/17.7mph 3) 0.02mi - 2(1:47/mi) 88/88bpm [156b/mi] 33.76/22mph Add a comment 4.1mi, 45:14 Run - General 1) 1mi - 11:29(11:29/mi) 102/121bpm [1171b/mi] 111cal 5.23/6.97mph 2) 1mi - 10:33(10:33/mi) 103/120bpm [1086b/mi] 99cal 5.69/6.7mph 3) 1mi - 10:52(10:52/mi) 104/121bpm [1130b/mi] 101cal 5.52/6.22mph 4) 1mi - 10:51(10:51/mi) 117/126bpm [1269b/mi] 119cal 5.53/6.14mph 5) 0.12mi - 1:30(12:47/mi) 112/117bpm [1431b/mi] 14cal 4.7/6.05mph Add a comment
Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1
4.3mi, 41:32 Run - General 1) 1mi - 9:45(9:45/mi) 105/117bpm [1023b/mi] 95cal 6.16/7.47mph 2) 1mi - 10:24(10:24/mi) 112/125bpm [1165b/mi] 109cal 5.77/7.53mph 3) 1mi - 8:52(8:52/mi) 113/123bpm [1003b/mi] 91cal 6.76/7.24mph 4) 1mi - 9:50(9:50/mi) 128/140bpm [1259b/mi] 123cal 6.1/7.49mph 5) 0.29mi - 2:41(9:16/mi) 136/140bpm [1260b/mi] 35cal 6.48/7.03mph Add a comment	2.1mi, 1:00:02 Walk - General 1) 1mi - 24:16(24:16/mi) 56/69bpm [1359b/mi] 113cal 39/62rpm 2.47/3.82mph 2) 1mi - 27:48(27:48/mi) 57/66bpm [1585b/mi] 78cal 34/74rpm 2.16/3.01mph 3) 0.11mi - 7:59(1:12:17/mi) 61/74bpm [4409b/mi] 17cal 7/77rpm 0.83/2.9mph Add a comment	-	3.1mi, 1:47:17 Run - General 1) 1mi - 38:27(38:27/mi) 93/131bpm [3575b/mi] 248cal 1.56/11.67mph 2) 1mi - 33:51(33:51/mi) 97/123bpm [3283b/mi] 210cal 1.77/11.33mph 3) 1mi - 32:45(32:45/mi) 97/121bpm [3177b/mi] 195cal 1.83/10.9mph 4) 0.07mi - 2:14(34:10/mi) 113/119bpm [3862b/mi] 20cal 1.76/6.68mph Add a comment	8.3mi, 2:56:04 Run - General 1) 1mi - 18:24(18:24/mi) 87/110bpm [1601b/mi] 116cal 3.26/10.4mph 2) 1mi - 19:52(19:52/mi) 91/109bpm [1808b/mi] 113cal 3.02/11.96mph 3) 1mi - 19:18(19:18/mi) 91/113bpm [1756b/mi] 114cal 3.11/10.94mph 4) 1mi - 22:16(22:16/mi) 90/116bpm [2004b/mi] 120cal 2.7/9.04mph 5) 1mi - 26:45(26:45/mi) 81/104bpm [2167b/mi] 126cal 2.24/9.71mph 6) 1mi - 21:38(21:38/mi) 87/108bpm [1882b/mi] 122cal 2.77/12.06mph 7) 1mi - 19:36(19:36/mi) 95/113bpm [1862b/mi] 128cal 3.06/10.87mph 8) 1mi - 22:05(22:05/mi) 90/120bpm [1987b/mi] 120cal 2.72/12.02mph 9) 0.25mi - 6:11(25:06/mi) 92/112bpm [2309b/mi] 35cal 2.39/10.21mph Add a comment 2.3mi, 1:18:11 Walk - General 1) 1mi - 31:25(31:25/mi) 63/88bpm [1980b/mi] 129cal 27/87rpm 1.91/6.01mph 2) 1mi - 28:07(28:07/mi) 63/84bpm [1772b/mi] 132cal 32/77rpm 2.13/3.49mph 3) 0.33mi - 18:38(57:08/mi) 58/66bpm [3314b/mi] 54cal 13/73rpm 1.05/3.63mph Add a comment	3.5mi, 37:14 Run - General 1) 1mi - 11:08(11:08/mi) 106/118bpm [1181b/mi] 114cal 5.39/8.66mph 2) 1mi - 10:44(10:44/mi) 107/123bpm [1149b/mi] 110cal 5.59/6.14mph 3) 1mi - 10:22(10:22/mi) 120/131bpm [1244b/mi] 122cal 5.78/6.32mph 4) 0.51mi - 4:59(9:49/mi) 124/138bpm [1216b/mi] 59cal 6.12/6.39mph Add a comment	3.2mi, 28:46 Run - General 1) 1mi - 9:14(9:14/mi) 124/139bpm [1145b/mi] 115cal 6.5/7.08mph 2) 1mi - 8:47(8:47/mi) 144/149bpm [1265b/mi] 129cal 6.83/7.1mph 3) 1mi - 9:03(9:03/mi) 150/152bpm [1359b/mi] 140cal 6.62/6.89mph 4) 0.19mi - 1:42(8:53/mi) 152/154bpm [1350b/mi] 27cal 6.75/6.97mph Add a comment
Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8
4mi, 41:59 Run - General 1) 1mi - 10:15(10:15/mi) 110/121bpm [1128b/mi] 109cal 5.85/6.39mph 2) 1mi - 9:26(9:26/mi) 117/128bpm [1103b/mi] 104cal 6.36/6.68mph 3) 1mi - 12:33(12:33/mi) 115/133bpm [1443b/mi] 118cal 4.78/6.78mph 4) 1mi - 9:29(9:29/mi) 131/142bpm [1241b/mi] 116cal 6.33/7.14mph 5) 0.03mi - 17(11:30/mi) 140/140bpm [1609b/mi] 4cal 5.22/6.57mph Add a comment	3.2mi, 34:59 Run - General 1) 1mi - 11:01(11:01/mi) 114/128bpm [1257b/mi] 124cal 5.44/6.82mph 2) 1mi - 9:44(9:44/mi) 128/132bpm [1246b/mi] 122cal 6.16/6.89mph 3) 1mi - 10:34(10:34/mi) 129/139bpm [1363b/mi] 132cal 5.68/7.18mph 4) 0.21mi - 3:40(17:20/mi) 125/138bpm [2166b/mi] 38cal 3.46/6.43mph Add a comment 5.1mi, 44:05 Bike - General 1) 5mi - 38:04(7:37/mi) 81/102bpm [617b/mi] 196cal 7.88/13.15mph 2) 0.09mi - 6:01(1:09:17/mi) 82/97bpm [5681b/mi] 29cal 0.87/9.85mph Add a comment 3.2mi, 29:04 Run - General 1) 1mi - 9:25(9:25/mi) 113/131bpm [1064b/mi] 103cal 6.37/6.97mph 2) 1mi - 8:54(8:54/mi) 123/135bpm [1096b/mi] 104cal 6.74/7.33mph 3) 1mi - 9:03(9:03/mi) 135/146bpm [1221b/mi] 120cal 6.63/7.72mph 4) 0.2mi - 1:42(8:40/mi) 147/149bpm [1273b/mi] 25cal 6.93/7.16mph Add a comment	11.8mi, 1:22:27 Bike - General 1) 5mi - 33:14(6:39/mi) 85/99bpm [565b/mi] 192cal 9.03/12.42mph 2) 5mi - 38:02(7:36/mi) 91/114bpm [692b/mi] 254cal 7.89/14.15mph 3) 1.75mi - 11:10(6:23/mi) 88/100bpm [561b/mi] 51cal 9.41/11.06mph Add a comment 5.1mi, 49:40 Run - General 1) 1mi - 9:32(9:32/mi) 110/121bpm [1048b/mi] 101cal 6.3/6.8mph 2) 1mi - 9:44(9:44/mi) 117/125bpm [1138b/mi] 108cal 6.17/6.78mph 3) 1mi - 9:45(9:45/mi) 124/131bpm [1208b/mi] 116cal 6.16/6.72mph 4) 1mi - 9:53(9:53/mi) 128/137bpm [1265b/mi] 120cal 6.07/6.53mph 5) 1mi - 9:42(9:42/mi) 135/146bpm [1310b/mi] 127cal 6.18/6.59mph 6) 0.12mi - 1:05(9:22/mi) 146/148bpm [1367b/mi] 15cal 6.41/6.82mph Add a comment	3.3mi, 37:30 Run - General 1) 1mi - 10:31(10:31/mi) 116/127bpm [1220b/mi] 119cal 5.7/6.72mph 2) 1mi - 11:41(11:41/mi) 119/128bpm [1391b/mi] 127cal 5.13/5.82mph 3) 1mi - 11:33(11:33/mi) 128/133bpm [1478b/mi] 134cal 5.2/5.78mph 4) 0.29mi - 3:45(13:06/mi) 134/137bpm [1754b/mi] 44cal 4.58/5.63mph Add a comment	4mi, 35:05 Run - General 1) 1mi - 8:43(8:43/mi) 123/136bpm [1072b/mi] 105cal 6.89/38.65mph 2) 1mi - 8:32(8:32/mi) 134/141bpm [1142b/mi] 109cal 7.04/8.22mph 3) 1mi - 8:58(8:58/mi) 126/142bpm [1129b/mi] 98cal 6.7/8.06mph 4) 1mi - 8:49(8:49/mi) 137/144bpm [1207b/mi] 115cal 6.81/7.89mph 5) 0.01mi - 4(9:43/mi) 143/144bpm [1389b/mi] 1cal 6.18/6.97mph Add a comment	3.1mi, 29:41 Run - General 1) 1mi - 10:43(10:43/mi) 111/122bpm [1189b/mi] 115cal 5.6/6.39mph 2) 1mi - 9:18(9:18/mi) 124/130bpm [1152b/mi] 113cal 6.46/6.62mph 3) 1mi - 8:34(8:34/mi) 140/147bpm [1199b/mi] 118cal 7.01/7.43mph 4) 0.14mi - 1:07(8:05/mi) 147/148bpm [1188b/mi] 16cal 7.43/7.85mph Add a comment	-

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