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There We Are Then M60

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

Races
122
Miles
23407
Miles
0
Miles
1779
5k
19:51
5M
32:26
10k
41:50
10M
1:14:11
Half
1:32:31
20M
2:43:00
Mara
3:37:00

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

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Recent Training
17th Apr	General	4.1	46:38
16th Apr	General	7.3	1:36:25
15th Apr	General	5.9	59:09
14th Apr	General	5.0	42:37
13th Apr	Walking	4.7	2:28:42

12 Month Benchmarks	Run	Bike
Mile	6:23	2:15
5k	21:01	13:06
5mi	40:14	25:44
10k	49:56	33:27
10mi	1:30:28	54:53
Half	2:12:10	1:31:29

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Buddies (2)

Followers (2)

Badges Collected	See available badges
+ 145 others

Best Times
Best WAVA

Dist	Races	PB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
3.1mi	1	22:24 7:14/mi										22:24
5km	10	19:51 6:23/mi				20:05					21:12	19:51	20:57		21:11
4mi	1	27:56 6:59/mi											27:56
5mi	5	32:26 6:29/mi				36:32				39:00	32:26				36:29
5.1mi	1	35:38 6:59/mi									35:38
5.2mi	1	36:15 6:58/mi										36:15
6mi	3	46:00 7:40/mi										49:32:00	46:00
6.2mi	2	44:40 7:12/mi									44:40				46:31
10km	15	41:50 6:44/mi				43:23				51:30	41:50	48:22	45:12	52:27	45:04
6.9mi	1	52:00 7:35/mi											52:00
7mi	3	54:00 7:43/mi			54:00	54:05									1:12:12
8mi	6	57:40 7:13/mi					57:40				1:10:38	1:13:12	1:19:03	1:17:07
8.3mi	1	59:07 7:07/mi										59:07
9mi	1	1:08:03 7:34/mi			1:08:03
9.8mi	1	1:27:27 8:55/mi											1:27:27
10mi	6	1:14:11 7:25/mi		1:17:45			1:18:00				1:14:11	1:19:42	1:16:23
10.5mi	1	1:19:34 7:37/mi									1:19:34
12mi	4	1:43:35 8:38/mi			2:34:00	1:43:35					1:50:45
20km	3	1:49:55 8:51/mi											1:49:55
13mi	1	1:34:48 7:18/mi				1:34:48
13.1mi	31	1:32:31 7:04/mi		1:36:31	1:35:34		1:33:12	1:36:54	1:34:12	1:32:31	1:35:29	1:39:33	1:38:16	1:39:26	1:43:15
13.6mi	2	2:10:51 9:37/mi									2:38:02	2:10:51
16mi	4	2:22:50 8:56/mi		2:25:19	2:22:50	2:24:17						2:28:12
30km	1	2:24:38 7:46/mi								2:24:38
20mi	2	2:43:00 8:09/mi									2:43:00				2:50:36
26.2mi	11	3:37:00 8:17/mi	3:50:40			3:54:01	3:37:00				3:41:29	4:08:50	4:05:26	3:48:00	4:15:33
32mi	1	6:54:00 12:56/mi													6:54:00

2020		Result	WAVA	Distance
4 Oct	Virtual London Marathon		0.00	26.2mi
2019		Result	WAVA	Distance
29 Dec	Old Father Time 5 mile	36:29	71.85	5mi
3 Nov	Twmbarlwm Terror	1:12:12	51.61	7mi
26 Oct	Snowdonia Marathon	4:15:33	58.79	26.2mi
1 Sep	Cardiff 10K	45:04	72.78	10km
19 May	Caerphilly 10k	47:20	68.67	10km
11 May	Sand Bar Half Englewood Florida	1:53:05	62.50	13.1mi
4 May	publix star wars 10K	46:31	69.72	6.2mi
28 Apr	Whitebrook Wind-up 10k	52:35	61.81	10km
22 Apr	Gilwern Grunt	1:27:07	48.44	8mi
20 Apr	Newport parkrun	21:11	74.76	5km
6 Apr	Vale of Glamorgan Coastal Ultra	6:54:00	45.02	32mi
17 Mar	San Domenico 20	2:50:36	64.84	20mi
3 Mar	Admiral City of Newport Half Marathon	1:43:15	68.45	13.1mi
2018		Result	WAVA	Distance
7 Oct	Cardiff Half Marathon	1:39:26	71.08	13.1mi
2 Sep	The Vicious Wentwood Weasel	1:17:07	54.72	8mi
27 May	Edinburgh Marathon	3:48:00	65.28	26.2mi
12 May	Sand Bar Half Englewood Florida	1:43:32	67.62	13.1mi
29 Apr	Newport Marathon	4:23:36	55.93	26.2mi
21 Jan	Sorbrook 10K Challenge	52:27	61.41	10km
2017		Result	WAVA	Distance
28 Oct	Snowdonia Marathon	4:05:26	60.07	26.2mi
17 Sep	Wentwood Woodlark	1:19:03	52.90	8mi
13 Sep	PSUK 10 Mile Salterns Park, Lee On Solenr, PO14 3QS	1:16:23	69.22	10mi
13 Aug	Port Talbot Half Marathon	1:39:59	70.02	13.1mi
15 Jul	Newport parkrun	21:02	74.69	5km
11 Jul	Rose Inn Series Race 3	27:56	72.40	4mi
6 Jul	Tintern Trot	51:40	60.19	6mi
1 Jul	Newport parkrun	21:05	74.51	5km
28 May	Treforest 10k	45:12	71.26	10km
23 May	GLCL Road Race 2: Llanhennock	46:00	67.61	6mi
21 May	Whitebrook Wind-up HM	1:49:00	64.23	13.1mi
14 May	Sirhowy Challenge	1:27:27	58.71	9.8mi
13 May	Newport parkrun	20:57	74.38	5km
23 Apr	Offa's Orror	1:49:55	59.75	20km
17 Apr	Gilwern Grunt	1:13:51	53.31	7.6mi
15 Mar	psuk police x country	52:00	68.24	6.85mi
5 Mar	Newport Half Marathon	1:38:16	70.59	13.1mi
2016		Result	WAVA	Distance
6 Nov	The Bog & Bryn Challenge	2:10:51	55.03	13.6mi
29 Oct	Snowdonia Marathon	4:08:50	58.70	26.2mi
15 Oct	bradenton half florida	1:45:21	65.84	13.1mi
2 Oct	Cardiff Half Marathon	1:43:50	66.80	13.1mi
14 Sep	police national 10m road race	1:19:42	65.73	10mi
11 Sep	Wentwood Woodlark	1:13:12	56.61	8mi
3 Sep	Roman Run Brecon to Merthyr Tydfil	2:28:12	58.60	16mi
21 Aug	Port Talbot Half Marathon	1:40:50	68.79	13.1mi
7 Jul	Tintern Trot	49:32:00	1.04	6mi
21 Jun	GLCL - Road Race 2 (Magor Marsh)	36:15	73.25	5.2mi
12 Jun	Whitebrook windup 1/2 marathon	1:59:50	26.64	10km
4 Jun	Welsh Castles Relay Stage 9 - Foel to Llanfair Caereinion	59:07	72.73	8.3mi
14 May	Doo Rag 5K Englewood Florida	22:24	68.86	3.1mi
26 Mar	IAAF World Half Marathon Championships	1:39:33	69.04	13.1mi
12 Mar	Newport parkrun	19:51	77.88	5km
6 Mar	City of Newport Half Marathon	1:59:17	57.62	13.1mi
28 Feb	Pontypool Home run 10k	48:22	65.42	10km
2015		Result	WAVA	Distance
27 Dec	Old Father Time 5 Mile	32:26	78.05	5mi
20 Dec	Cottrell Park Christmas Cracker 10K & 5K	48:44	64.92	10km
1 Nov	The Bog & Bryn Challenge	2:38:02	45.15	13.6mi
17 Oct	trick or trot englewood florida	21:15	72.74	5km
10 Oct	tampa police memeorial 5k	21:12	72.92	5km
4 Oct	Cardiff Half Marathon	1:35:29	71.98	13.1mi
6 Sep	Wentwood Woodlark	1:10:38	58.14	8mi
30 Aug	Severn Bridge Half Marathon	1:40:08	68.64	13.1mi
2 Aug	Brecon 10 Mile	1:14:11	69.99	10mi
26 Jul	Snowdonia Trail Marathon	6:28:00	37.30	26.2mi
19 Jul	Mic Morris Torfaen 10k	41:50	75.63	10km
6 Jun	Welsh Castles Relay Stage 6 - Barmouth to Dolgellau	1:19:34	68.19	10.45mi
30 May	rack raid leg 1	35:38	72.46	5.1mi
9 May	doo rag 5k run	21:34	71.11	5km
26 Apr	London Marathon	3:41:29	64.76	26.2mi
15 Mar	San Domenico 20	2:43:00	65.40	20mi
1 Mar	City of Newport Half Marathon	1:33:50	72.59	13.1mi
22 Feb	Pontypool 10k	44:40	70.06	6.2mi
8 Feb	Dursley Dozen	1:50:45	56.22	12mi
2014		Result	WAVA	Distance
28 Dec	Old Father Time 5 Mile	39:00	64.35	5mi
14 Dec	Merthyr Mawr Christmas Pudding Race	51:30	60.90	10km
5 Oct	Cardiff Half Marathon	1:34:48	71.85	13.1mi
24 Aug	Severn Bridge Half Marathon	1:42:19	66.57	13.1mi
25 May	Edinburgh Half Marathon	1:32:31	73.62	13.1mi
30 Mar	Forest of Dean Spring Half	1:34:30	71.42	13.1mi
23 Mar	San Domenico 30K	2:24:38	68.07	30km
2 Mar	City of Newport Half Marathon	1:36:07	70.22	13.1mi
9 Feb	Dursley Dozen	1:53:00	54.61	12mi
2013		Result	WAVA	Distance
6 Oct	Cardiff Half Marathon	1:34:12	71.65	13.1mi
2012		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon	1:36:54	69.03	13.1mi
1 Apr	Forest of Dean Trails Half Marathon	1:36:59	68.36	13.1mi
2011		Result	WAVA	Distance
16 Oct	Cardiff Half Marathon	1:34:28	70.18	13.1mi
22 May	Edinburgh Marathon	3:37:00	64.34	26.2mi
3 Apr	Chedworth Roman Trail 10	1:18:00	63.68	10mi
6 Mar	Llanelli Waterside Half Marathon	1:33:12	70.51	13.1mi
20 Feb	Reverse 10	1:10:27	70.50	10mi
30 Jan	Lliswerry 8	57:40	68.17	8mi
16 Jan	Merthyr Mawr Christmas Pudding Race	50:33	55.95	5.8mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon	1:34:48	68.69	12.98mi
3 Oct	boca grande 10k florida	43:23	69.84	10km
4 Sep	Tydfilians' Roman Run	2:24:17	57.03	16mi
30 Aug	Machen Mountain (BM) 6 Miles/1450 Feet	58:00	52.24	10km
15 Aug	Merthyr Police 10K	44:37	67.91	10km
14 Jul	Cwmcarn Scenic 7	54:05	63.61	7mi
30 Jun	Llanownno 5 Mile	36:41	66.16	5mi
23 May	Edinburgh Marathon	3:54:01	59.14	26.2mi
9 May	Sorbrook Challenge 10K	47:05	63.81	10km
11 Apr	Offa's 'Orror	1:52:56	54.63	20km
3 Apr	Cardiff 5K Parkrun	20:05	73.45	5km
27 Feb	Endurancelife Coastal Trail Series - South Devon (Half Marathon)	2:19:29	46.71	13.1mi
14 Feb	Dursley Dozen	1:43:35	57.51	12mi
3 Jan	Old Father Time 5 Mile	36:32	65.89	5mi
2 Jan	Cardiff 5K Parkrun	22:03	66.90	5km
2009		Result	WAVA	Distance
5 Dec	Endurance Life Coastal Trail Series - Gower (Marathon)	3:55:00	58.39	26.2mi
25 Oct	Tour of Torfaen Half Marathon	1:35:34	68.18	13.1mi
18 Oct	Cardiff Half Marathon	1:38:08	66.39	13.1mi
5 Sep	Tydfilians' Roman Run	2:22:50	57.11	16mi
15 Jul	Cwmcarn Scenic 7	54:00	63.16	7mi
4 Jul	Caerphilly Summits Challenge (12 miles)	2:34:00	38.68	12mi
27 Jun	The Humph's Hilly Half	1:45:14	61.91	13.1mi
13 Jun	Welsh Castles Relay Stage 1 - Caernarfon to Penygroes	1:08:03	65.02	9mi
28 Apr	Pentyrch Hill Race	1:02:11	50.12	6.5mi
19 Apr	Offas Orror 20K	1:58:14	51.73	20km
2008		Result	WAVA	Distance
26 Oct	Tour of Torfaen	1:36:31	66.92	13.1mi
19 Oct	Cardiff Half Marathon	1:40:06	64.53	13.1mi
6 Sep	Tydfilians' Roman Run	2:25:19	55.65	16mi
25 Aug	Machen Mountain (BM) 6 Miles/1450 Feet	1:00:06	49.57	10km
3 Aug	Brecon 10	1:17:45	62.80	10mi
2007		Result	WAVA	Distance
14 Oct	Toronto Marathon	3:50:40	58.46	26.2mi

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	160	157	167	97	0	0	0	0	0	0	0	0	581
2020	128	147	61	123	147	148	182	200	158	149	177	132	1755
2020	10	0	0	12	55	22	58	6	11	0	0	0	175
2019	160	143	179	178	132	143	129	194	163	138	154	127	1842
2019	31	0	0	23	93	26	29	4	0	92	25	4	329
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	208	164	166	161	191	212	193	177	144	140	2096
2017	5	0	5	30	46	3	47	10	8	19	68	4	244
2016	170	136	166	150	130	161	187	193	230	168	178	145	2015
2016	24	12	0	11	13	0	37	20	0	23	0	0	138
2015	170	190	179	152	115	146	159	183	190	172	184	163	2004
2015	21	0	4	0	47	40	40	0	14	64	25	4	260
2014	175	179	223	172	138	137	131	153	178	101	167	170	1923
2014	5	0	0	0	32	13	13	4	0	21	0	3	92
2013	127	155	145	168	147	112	137	160	188	131	184	180	1834
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

Tue 23rd Mar Mar 23	Wed 24th Mar Mar 24	Thu 25th Mar Mar 25	Fri 26th Mar Mar 26	Sat 27th Mar Mar 27	Sun 28th Mar Mar 28	Mon 29th Mar Mar 29
4.1mi, 3:09:01 Cross-Training - Walking Split Summary === 1) 1m - 57:52(57:52/m) 71/91bpm 213cal 57/79rpm 1.04/0mph 2) 1m - 58:02(58:02/m) 77/107bpm 238cal 58/75rpm 1.03/0mph 3) 1m - 34:34(34:34/m) 96/129bpm 184cal 53/61rpm 1.74/0mph 4) 1m - 34:17(34:17/m) 75/113bpm 150cal 54/79rpm 1.75/0mph 5) 0.11m - 4:15(37:36/m) 63/70bpm 16cal 54/59rpm 1.6/0mph Add a comment	6mi, 1:05:42 Running - General Split Summary === 1) 1m - 9:55(9:55/m) 117/129bpm 114cal 6.05/0mph 2) 1m - 10:55(10:55/m) 105/118bpm 91cal 5.49/0mph 3) 1m - 10:22(10:22/m) 109/119bpm 91cal 5.78/0mph 4) 1m - 10:41(10:41/m) 115/123bpm 104cal 5.62/0mph 5) 1m - 11:10(11:10/m) 116/125bpm 109cal 5.37/0mph 6) 1m - 11:50(11:50/m) 119/137bpm 118cal 5.07/0mph 7) 0.03m - 49(27:18/m) 125/129bpm 9cal 2.2/0mph Add a comment	9.4mi, 1:46:04 Running - General Split Summary === 1) 1m - 11:08(11:08/m) 106/127bpm 107cal 5.39/0mph 2) 1m - 11:54(11:54/m) 110/140bpm 117cal 5.04/0mph 3) 1m - 14:52(14:52/m) 131/175bpm 182cal 4.04/0mph 4) 1m - 19:25(19:25/m) 113/144bpm 162cal 3.09/0mph 5) 1m - 16:12(16:12/m) 118/147bpm 151cal 3.7/0mph 6) 1m - 9:42(9:42/m) 165/173bpm 169cal 6.18/0mph 7) 1m - 9:12(9:12/m) 170/180bpm 167cal 6.53/0mph 8) 1m - 10:10(10:10/m) 165/184bpm 176cal 5.9/0mph 9) 1m - 10:34(10:34/m) 128/153bpm 84cal 5.68/0mph 10) 0.41m - 3:55(9:29/m) 127/133bpm 23cal 6.32/0mph Add a comment	-	6.8mi, 1:03:49 Running - General Split Summary === 1) 1m - 9:44(9:44/m) 113/126bpm 102cal 6.16/0mph 2) 1m - 9:05(9:05/m) 129/136bpm 113cal 6.61/0mph 3) 1m - 9:34(9:34/m) 133/141bpm 121cal 6.28/0mph 4) 1m - 9:09(9:09/m) 132/146bpm 111cal 6.56/0mph 5) 1m - 8:58(8:58/m) 128/140bpm 99cal 6.69/0mph 6) 1m - 8:57(8:57/m) 119/129bpm 68cal 6.7/0mph 7) 0.84m - 8:22(9:55/m) 117/124bpm 55cal 6.05/0mph Add a comment	5.2mi, 53:22 Running - General Split Summary === 1) 1m - 11:04(11:04/m) 114/136bpm 116cal 5.42/0mph 2) 1m - 10:25(10:25/m) 121/130bpm 119cal 5.76/0mph 3) 1m - 9:44(9:44/m) 121/137bpm 102cal 6.16/0mph 4) 1m - 8:43(8:43/m) 122/130bpm 94cal 6.88/0mph 5) 1m - 11:31(11:31/m) 110/124bpm 88cal 5.21/0mph 6) 0.2m - 1:54(9:43/m) 116/120bpm 15cal 6.18/0mph Add a comment	-
Tue 30th Mar Mar 30	Wed 31st Mar Mar 31	Thu 1st Apr Apr 1	Fri 2nd Apr Apr 2	Sat 3rd Apr Apr 3	Sun 4th Apr Apr 4	Mon 5th Apr Apr 5
4.8mi, 46:31 Running - General Split Summary === 1) 1m - 9:31(9:31/m) 122/140bpm 115cal 6.3/0mph 2) 1m - 9:33(9:33/m) 131/149bpm 124cal 6.28/0mph 3) 1m - 9:36(9:36/m) 133/144bpm 124cal 6.25/0mph 4) 1m - 10:01(10:01/m) 131/138bpm 125cal 5.99/0mph 5) 0.76m - 7:49(10:18/m) 126/136bpm 87cal 5.82/0mph Add a comment	5.2mi, 55:31 Running - Treadmill Split Summary === 1) 1m - 10:49(10:49/m) 105/120bpm 99cal 5.55/0mph 2) 1m - 10:41(10:41/m) 106/122bpm 90cal 5.62/0mph 3) 1m - 10:16(10:16/m) 120/127bpm 112cal 5.85/0mph 4) 1m - 10:42(10:42/m) 118/128bpm 104cal 5.61/0mph 5) 1m - 10:51(10:51/m) 123/134bpm 116cal 5.53/0mph 6) 0.21m - 2:12(10:17/m) 120/129bpm 20cal 5.84/0mph Add a comment	5mi, 50:05 Running - Treadmill Split Summary === 1) 1m - 9:45(9:45/m) 119/135bpm 111cal 6.15/0mph 2) 1m - 9:39(9:39/m) 130/142bpm 123cal 6.22/0mph 3) 1m - 10:48(10:48/m) 128/142bpm 128cal 5.56/0mph 4) 1m - 9:56(9:56/m) 135/145bpm 128cal 6.04/0mph 5) 1m - 9:38(9:38/m) 125/143bpm 98cal 6.23/0mph 6) 0.03m - 19(10:42/m) 130/131bpm 3cal 5.6/0mph Add a comment	7.4mi, 1:27:05 Running - General Split Summary === 1) 1m - 9:58(9:58/m) 127/151bpm 124cal 6.02/0mph 2) 1m - 10:10(10:10/m) 128/138bpm 127cal 5.9/0mph 3) 1m - 9:32(9:32/m) 138/147bpm 129cal 6.29/0mph 4) 1m - 12:28(12:28/m) 135/153bpm 151cal 4.81/0mph 5) 1m - 12:34(12:34/m) 132/154bpm 144cal 4.77/0mph 6) 1m - 14:02(14:02/m) 140/166bpm 179cal 4.27/0mph 7) 1m - 10:46(10:46/m) 150/174bpm 149cal 5.57/0mph 8) 0.4m - 7:34(19:08/m) 124/154bpm 59cal 3.14/0mph Add a comment	5.5mi, 57:41 Running - General Split Summary === 1) 1m - 10:52(10:52/m) 127/153bpm 127cal 5.52/0mph 2) 1m - 10:42(10:42/m) 111/142bpm 85cal 5.6/0mph 3) 1m - 10:34(10:34/m) 114/119bpm 94cal 5.68/0mph 4) 1m - 10:12(10:12/m) 114/125bpm 87cal 5.89/0mph 5) 1m - 9:29(9:29/m) 114/121bpm 75cal 6.32/0mph 6) 0.49m - 5:51(11:55/m) 115/128bpm 48cal 5.03/0mph Add a comment	8.5mi, 2:54:17 Running - General Split Summary === 1) 1m - 20:41(20:41/m) 91/123bpm 128cal 2.9/0mph 2) 1m - 19:08(19:08/m) 96/118bpm 115cal 3.14/0mph 3) 1m - 25:34(25:34/m) 84/115bpm 114cal 2.35/0mph 4) 1m - 18:12(18:12/m) 91/111bpm 99cal 3.3/0mph 5) 1m - 19:05(19:05/m) 107/135bpm 145cal 3.15/0mph 6) 1m - 19:59(19:59/m) 99/128bpm 115cal 3/0mph 7) 1m - 17:52(17:52/m) 99/125bpm 113cal 3.36/0mph 8) 1m - 20:59(20:59/m) 100/125bpm 125cal 2.86/0mph 9) 0.46m - 12:48(27:54/m) 103/132bpm 75cal 2.15/0mph Add a comment	6.8mi, 1:34:10 Running - General Split Summary === 1) 1m - 12:34(12:34/m) 103/116bpm 110cal 4.78/0mph 2) 1m - 13:03(13:03/m) 110/126bpm 116cal 4.6/0mph 3) 1m - 14:24(14:24/m) 112/158bpm 128cal 4.17/0mph 4) 1m - 14:23(14:23/m) 110/130bpm 118cal 4.17/0mph 5) 1m - 15:53(15:53/m) 97/118bpm 86cal 3.78/0mph 6) 1m - 12:55(12:55/m) 109/125bpm 101cal 4.65/0mph 7) 0.82m - 10:59(13:24/m) 113/128bpm 95cal 4.48/0mph Add a comment
Tue 6th Apr Apr 6	Wed 7th Apr Apr 7	Thu 8th Apr Apr 8	Fri 9th Apr Apr 9	Sat 10th Apr Apr 10	Sun 11th Apr Apr 11	Mon 12th Apr Apr 12
-	6.6mi, 1:18:50 Running - General Split Summary === 1) 1m - 10:44(10:44/m) 100/126bpm 88cal 5.59/0mph 2) 1m - 14:58(14:58/m) 100/123bpm 115cal 4.01/0mph 3) 1m - 10:44(10:44/m) 109/127bpm 94cal 5.59/0mph 4) 1m - 11:40(11:40/m) 107/151bpm 94cal 5.14/0mph 5) 1m - 11:27(11:27/m) 110/120bpm 94cal 5.24/0mph 6) 1m - 11:43(11:43/m) 110/141bpm 101cal 5.12/0mph 7) 0.6m - 7:34(12:32/m) 104/112bpm 60cal 4.79/0mph Add a comment	7mi, 1:25:37 Running - General Split Summary === 1) 1m - 11:02(11:02/m) 110/134bpm 107cal 5.44/0mph 2) 1m - 11:29(11:29/m) 117/128bpm 119cal 5.23/0mph 3) 1m - 11:13(11:13/m) 112/129bpm 104cal 5.35/0mph 4) 1m - 13:10(13:10/m) 109/127bpm 107cal 4.56/0mph 5) 1m - 11:28(11:28/m) 109/121bpm 91cal 5.23/0mph 6) 1m - 11:40(11:40/m) 115/124bpm 104cal 5.14/0mph 7) 1m - 15:19(15:19/m) 126/174bpm 159cal 3.92/0mph 8) 0.02m - 16(16:56/m) 130/138bpm 2cal 3.54/0mph Add a comment	5.1mi, 1:41:53 Running - General Split Summary === 1) 1m - 19:49(19:49/m) 104/123bpm 160cal 3.03/0mph 2) 1m - 17:05(17:05/m) 101/115bpm 115cal 3.51/0mph 3) 1m - 20:21(20:21/m) 101/121bpm 134cal 2.95/0mph 4) 1m - 20:59(20:59/m) 103/124bpm 145cal 2.86/0mph 5) 1m - 21:30(21:30/m) 99/121bpm 130cal 2.79/0mph 6) 0.11m - 2:10(18:57/m) 96/108bpm 12cal 3.17/0mph Add a comment	10.1mi, 2:00:00 Running - General Add a comment	7.6mi, 2:46:38 Running - General Split Summary === 1) 1m - 17:29(17:29/m) 96/131bpm 112cal 3.43/0mph 2) 1m - 18:09(18:09/m) 95/121bpm 103cal 3.31/0mph 3) 1m - 20:03(20:03/m) 90/114bpm 106cal 2.99/0mph 4) 1m - 19:23(19:23/m) 90/112bpm 97cal 3.1/0mph 5) 1m - 21:40(21:40/m) 96/127bpm 122cal 2.77/0mph 6) 1m - 25:12(25:12/m) 86/123bpm 119cal 2.38/0mph 7) 1m - 24:53(24:53/m) 93/128bpm 120cal 2.41/0mph 8) 0.62m - 19:50(32:11/m) 76/111bpm 76cal 1.86/0mph Add a comment	5.3mi, 59:37 Running - General Split Summary === 1) 1m - 10:46(10:46/m) 102/117bpm 89cal 5.57/0mph 2) 1m - 10:37(10:37/m) 103/119bpm 84cal 5.65/0mph 3) 1m - 11:55(11:55/m) 104/125bpm 87cal 5.03/0mph 4) 1m - 9:42(9:42/m) 111/117bpm 80cal 6.19/0mph 5) 1m - 11:22(11:22/m) 115/139bpm 109cal 5.28/0mph 6) 0.28m - 5:14(18:58/m) 102/123bpm 30cal 3.16/0mph Add a comment
Tue 13th Apr Apr 13	Wed 14th Apr Apr 14	Thu 15th Apr Apr 15	Fri 16th Apr Apr 16	Sat 17th Apr Apr 17	Sun 18th Apr Apr 18	Mon 19th Apr Apr 19
4.7mi, 2:28:42 Cross-Training - Walking Split Summary === 1) 1m - 30:32(30:32/m) 63/84bpm 138cal 54/79rpm 1.97/0mph 2) 1m - 30:09(30:09/m) 61/106bpm 130cal 53/79rpm 1.99/0mph 3) 1m - 29:01(29:01/m) 61/93bpm 127cal 53/105rpm 2.07/0mph 4) 1m - 37:19(37:19/m) 68/94bpm 147cal 53/67rpm 1.61/0mph 5) 0.72m - 21:41(30:02/m) 72/113bpm 84cal 59/123rpm 2/0mph Add a comment	5mi, 42:37 Running - General Split Summary === 1) 1m - 8:34(8:34/m) 126/154bpm 102cal 7.01/0mph 2) 1m - 8:41(8:41/m) 141/161bpm 116cal 6.91/0mph 3) 1m - 8:56(8:56/m) 138/157bpm 114cal 6.72/0mph 4) 1m - 8:03(8:03/m) 139/146bpm 104cal 7.46/0mph 5) 1m - 8:11(8:11/m) 144/155bpm 110cal 7.33/0mph 6) 0.02m - 12(11:23/m) 154/161bpm 2cal 5.27/0mph Add a comment	5.9mi, 59:09 Running - General Split Summary === 1) 1m - 10:22(10:22/m) 107/124bpm 96cal 5.79/0mph 2) 1m - 9:53(9:53/m) 110/118bpm 90cal 6.07/0mph 3) 1m - 9:29(9:29/m) 113/122bpm 89cal 6.33/0mph 4) 1m - 10:42(10:42/m) 112/129bpm 93cal 5.61/0mph 5) 1m - 10:07(10:07/m) 115/136bpm 88cal 5.93/0mph 6) 0.85m - 8:36(10:08/m) 113/129bpm 65cal 5.92/0mph Add a comment	7.3mi, 1:36:25 Running - General Split Summary === 1) 1m - 14:08(14:08/m) 100/123bpm 117cal 4.25/0mph 2) 1m - 13:28(13:28/m) 103/120bpm 110cal 4.46/0mph 3) 1m - 15:59(15:59/m) 102/129bpm 120cal 3.75/0mph 4) 1m - 17:06(17:06/m) 108/159bpm 142cal 3.51/0mph 5) 1m - 11:19(11:19/m) 153/179bpm 165cal 5.3/0mph 6) 1m - 10:14(10:14/m) 179/191bpm 178cal 5.87/0mph 7) 1m - 11:03(11:03/m) 184/194bpm 194cal 5.43/0mph 8) 0.3m - 3:08(10:21/m) 177/187bpm 54cal 5.8/0mph Add a comment	4.1mi, 46:38 Running - General Split Summary === 1) 1m - 15:02(15:02/m) 132/151bpm 175cal 3.99/0mph 2) 1m - 12:13(12:13/m) 137/157bpm 147cal 4.91/0mph 3) 1m - 8:49(8:49/m) 128/143bpm 95cal 6.8/0mph 4) 1m - 9:45(9:45/m) 135/148bpm 119cal 6.16/0mph 5) 0.11m - 49(7:39/m) 136/142bpm 10cal 7.84/0mph Add a comment	-	-

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