posty john

Last on at 10pm, 26th Jul 2024

M60 Lancashire

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About Me
14 years running and pbs long gone, Now not a member of a club for the 1st time but enjoying my running just as much Show More...

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Recent Blogs
The road to London	Apr 2016
Blackpool Marathon	May 2015
ChestervMarathon	Oct 2013
Injury	Apr 2013
Brathay Winderemere Marathon	May 2012

My parkrun
No parkrun selected

Recent Training
27th Jul	General	3.7mi	1:03:26
26th Jul	General	2mi	47:00
26th Jul	General	3.6mi	1:01:19
25th Jul	General	4.6mi	44:05
24th Jul	General	4.5mi	43:54

12 Month Benchmarks	Run	Bike
Mile	5:30	2:48
5k	18:57	9:14
5mi	34:07	14:50
10k	46:42	18:46
10mi	1:15:45	34:30
Half	1:58:35	44:21

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2024 Targets	Set your targets
Run 2000

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2004	2005	2007	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2022	2023	PB	WB
5km	3					18:03 80.30									23:21 67.39		18:03 5:49/mi	80.30
10km	8		33:44 83.16			35:10 83.78		38:33 77.07	38:57 77.59	41:35 73.30		39:41 78.17		42:32 74.24			33:44 5:26/mi	83.78
7mi	1													50:12 71.39			50:12 7:10/mi	71.39
10mi	12		57:55 79.97			59:25 81.95	1:01:21 80.05	1:02:56 78.71	1:08:03 73.43	1:03:59 78.79	1:07:02 75.87		1:10:59 72.96			1:16:14 71.17	57:55 5:48/mi	81.95
13.1mi	9							1:23:09 78.83	1:29:04 74.25		1:29:05 75.58	1:30:31 75.06		1:38:06 70.54			1:23:09 6:21/mi	78.83
20mi	2				2:02:02 82.29		2:03:31 82.72										2:02:02 6:06/mi	82.72
24mi	1								4:38:17 45.00								4:38:17 11:36/mi	45.00
26.2mi	11	2:48:44 75.48	2:42:44 78.90	2:44:42 79.27	2:45:30 80.91	2:49:48 79.54	2:51:05 79.64	3:02:40 75.24		3:10:49 73.32	3:06:33 75.67						2:42:44 6:13/mi	80.91
50km	1								4:36:00 61.78								4:36:00 8:53/mi	61.78

2023		Result	WAVA	Distance
3 Dec	Myerscough 10 SB	1:16:14	71.17	10mi
2022		Result	WAVA	Distance
29 Jan	Morecambe Prom parkrun		0.00	5km
22 Jan	Morecambe Prom parkrun SB	23:21	67.39	5km
15 Jan	Morecambe Prom parkrun	23:47	66.16	5km
2020		Result	WAVA	Distance
6 Jun	Fetch Virtual Weekend Half Marathon		0.00	13.1mi
2019		Result	WAVA	Distance
6 Oct	Cardiff Half Marathon SB	1:38:06	70.54	13.1mi
16 Jun	Freckleton Half Marathon	1:38:53	69.98	13.1mi
14 Apr	3 Bridges 10k SB	42:32	74.24	10km
24 Mar	Garstang Gallop PB	50:12	71.39	7mi
2018		Result	WAVA	Distance
5 Aug	Riverside 10m SB	1:10:59	72.96	10mi
2017		Result	WAVA	Distance
14 May	Leeds half marathon SB	1:30:31	75.06	13.1mi
25 Mar	Lancaster 10k SB	39:41	78.17	10km
8 Jan	Garstang 10K	40:21	76.20	10km
2016		Result	WAVA	Distance
4 Dec	Guys 10	1:07:18	75.57	10mi
6 Nov	JWK Solicitors Lancaster Half Marathon SB	1:29:05	75.58	13.1mi
4 Sep	Garstang Half Marathon	1:29:27	75.27	13.1mi
7 Aug	Prudent Riverside 10 miles morecambe SB	1:07:02	75.87	10mi
26 Jun	Jwk morecamve half marathon	1:30:42	74.23	13.1mi
24 Apr	London Marathon SB	3:06:33	75.67	26.2mi
2015		Result	WAVA	Distance
27 Sep	Run Preston 10K SB	41:35	73.30	10km
26 Apr	Blackpool Marathon SB	3:10:49	73.32	26.2mi
3 Apr	Caldervale 10 Mile Road Race SB	1:03:59	78.79	10mi
2014		Result	WAVA	Distance
16 Nov	Preston 10 Mile SB	1:08:03	73.43	10mi
16 Jul	Lancaster 10k SB	38:57	77.59	10km
11 May	Morecambe Half Marathon SB	1:29:04	74.25	13.1mi
23 Mar	Canalathon PB	4:36:00	61.78	50km
26 Jan	That's Lyth PB	4:38:17	45.00	24mi
2013		Result	WAVA	Distance
1 Dec	Guy's 10 SB	1:02:56	78.71	10mi
6 Oct	Chester Marathon SB	3:02:40	75.24	26.2mi
7 Jul	Lakeland Trails Coniston Half-Marathon	1:58:09	55.48	13.1mi
3 Mar	Haweswater Half Marathon PB	1:23:09	78.83	13.1mi
27 Jan	Chernobyl 10k SB	38:33	77.07	10km
2012		Result	WAVA	Distance
28 Oct	Preston Guild Marathon SB	2:51:05	79.64	26.2mi
20 May	Brathay Windermere Marathon	2:53:24	78.57	26.2mi
6 Apr	Caldervale 10 mile Road Race SB	1:01:21	80.04	10mi
4 Mar	Trimpell 20 SB	2:03:31	82.72	20mi
2011		Result	WAVA	Distance
4 Dec	Guys 10 mile Road Race	1:00:17	80.77	10mi
6 Nov	Derwentwater 10	1:01:27	79.24	10mi
7 Aug	Wagon & Horses 10 mile SB	59:25	81.95	10mi
20 Jul	Lancaster 10K SB	35:10	83.78	10km
5 Jul	20 Barriers	37:40	62.64	5mi
3 Jul	Keep on Ticking PB	18:03	80.30	5km
17 Apr	London Marathon SB	2:49:48	79.54	26.2mi
2010		Result	WAVA	Distance
7 Nov	ING New York City Marathon	2:50:59	78.31	26.2mi
25 Apr	London Marathon SB	2:45:30	80.91	26.2mi
14 Mar	Trimpell 20 PB	2:02:02	82.29	20mi
2007		Result	WAVA	Distance
23 Sep	Anglesey Marathon SB	2:44:42	79.27	26.2mi
2005		Result	WAVA	Distance
4 Dec	Ulverston Xmas Pudding 10K PB	33:44	83.16	10km
20 Nov	Preston 10 PB	57:55	79.97	10mi
17 Apr	London Marathon PB	2:42:44	78.90	26.2mi
2004		Result	WAVA	Distance
18 Apr	London Marathon SB	2:48:44	75.48	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	0	10	41	15	5	7	38	0	0	0	0	0	116
2024	197	50	149	195	218	155	106	0	0	0	0	0	1070
2024	0	0	0	0	0	14	0	0	0	0	0	0	14
2023	0	0	2	0	7	0	0	10	0	0	0	0	19
2023	238	197	248	251	249	192	228	239	203	218	221	201	2685
2022	8	0	20	62	0	0	0	4	5	0	0	0	98
2022	139	157	180	80	204	150	170	234	194	227	214	220	2169
2022	0	0	0	0	0	2	0	0	0	0	0	0	2
2021	0	0	0	0	0	0	0	0	0	6	0	0	6
2021	186	201	226	209	181	203	211	172	56	27	29	98	1798
2020	244	65	204	207	228	220	232	227	192	203	221	112	2356
2019	229	170	227	232	265	236	241	236	86	204	131	225	2482
2018	46	106	181	178	209	148	209	243	199	167	215	211	2112
2017	218	145	251	226	161	132	89	21	9	40	56	106	1456
2017	0	0	0	0	10	0	0	11	0	0	0	0	21
2016	194	179	293	214	272	182	237	270	219	229	233	234	2757
2016	0	0	0	0	43	0	0	0	0	0	0	0	43
2015	200	223	305	238	47	148	252	265	261	88	214	191	2431
2015	58	48	86	56	32	44	76	68	72	36	60	7	643
2014	3	0	0	0	0	0	0	0	0	0	1	0	4
2014	251	121	209	263	292	168	288	319	275	181	93	139	2598
2014	84	48	80	80	80	40	96	80	60	64	60	68	840
2013	0	0	0	0	0	2	0	0	0	0	0	0	2
2013	296	283	299	48	266	47	180	268	277	226	257	304	2752
2013	74	61	80	60	84	78	84	92	60	96	88	85	942
2012	294	312	339	366	239	130	326	341	310	225	239	301	3420
2012	0	0	0	0	0	0	0	0	65	70	62	84	281
2011	0	0	0	0	228	179	230	253	155	249	242	232	1769

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
2mi, 47:26 Walk - General 1) 1mi - 23:26(23:26/mi) 69/79bpm [1617b/mi] 79cal 56/59rpm 2) 0.97mi - 24:00(24:47/mi) 65/73bpm [1611b/mi] 74cal 51/61rpm 10.2mi, 1:38:43 Run - General 1) 1mi - 10:24(10:24/mi) 115/128bpm [1196b/mi] 92cal 223/299W 2) 1mi - 9:51(9:51/mi) 127/132bpm [1251b/mi] 95cal 221/282W 3) 1mi - 9:48(9:48/mi) 129/134bpm [1264b/mi] 95cal 225/258W 4) 1mi - 9:44(9:44/mi) 133/136bpm [1294b/mi] 96cal 229/266W 5) 1mi - 9:44(9:44/mi) 134/136bpm [1304b/mi] 96cal 224/264W 6) 1mi - 9:41(9:41/mi) 135/140bpm [1307b/mi] 97cal 227/259W 7) 1mi - 9:25(9:25/mi) 138/139bpm [1299b/mi] 97cal 238/263W 8) 1mi - 9:27(9:27/mi) 137/139bpm [1294b/mi] 95cal 235/299W 9) 1mi - 9:24(9:24/mi) 137/139bpm [1287b/mi] 95cal 228/268W 10) 1mi - 9:24(9:24/mi) 140/145bpm [1317b/mi] 97cal 238/343W 11) 0.2mi - 1:51(9:24/mi) 137/140bpm [1288b/mi] 19cal 244/289W	6.2mi, 1:00:48 Run - General 1) 1mi - 10:39(10:39/mi) 129/144bpm [1373b/mi] 101cal 211/304W 2) 1mi - 10:03(10:03/mi) 125/131bpm [1256b/mi] 94cal 215/314W 3) 1mi - 9:55(9:55/mi) 129/133bpm [1279b/mi] 95cal 216/293W 4) 1mi - 9:40(9:40/mi) 132/137bpm [1275b/mi] 96cal 233/257W 5) 1mi - 9:27(9:27/mi) 135/137bpm [1276b/mi] 95cal 235/272W 6) 1mi - 9:23(9:23/mi) 139/143bpm [1304b/mi] 99cal 242/322W 7) 0.19mi - 1:42(8:59/mi) 136/138bpm [1222b/mi] 17cal 242/266W	7.1mi, 1:10:40 Run - General 1) 1mi - 10:35(10:35/mi) 118/134bpm [1249b/mi] 96cal 219/295W 2) 1mi - 9:56(9:56/mi) 129/136bpm [1282b/mi] 98cal 230/303W 3) 1mi - 9:53(9:53/mi) 128/132bpm [1264b/mi] 95cal 222/280W 4) 1mi - 9:56(9:56/mi) 129/132bpm [1282b/mi] 95cal 225/292W 5) 1mi - 9:49(9:49/mi) 131/136bpm [1287b/mi] 96cal 227/307W 6) 1mi - 9:51(9:51/mi) 131/138bpm [1290b/mi] 95cal 229/358W 7) 1mi - 9:40(9:40/mi) 134/140bpm [1296b/mi] 97cal 230/322W 8) 0.1mi - 59(9:36/mi) 132/135bpm [1266b/mi] 10cal 244/280W	7.3mi, 1:13:14 Run - General 1) 1mi - 10:36(10:36/mi) 119/128bpm [1262b/mi] 95cal 214/297W 2) 1mi - 10:06(10:06/mi) 121/128bpm [1222b/mi] 93cal 209/231W 3) 1mi - 10:06(10:06/mi) 124/128bpm [1253b/mi] 94cal 213/246W 4) 1mi - 9:59(9:59/mi) 127/131bpm [1268b/mi] 95cal 225/269W 5) 1mi - 9:55(9:55/mi) 128/131bpm [1270b/mi] 95cal 242/262W 6) 1mi - 9:45(9:45/mi) 128/134bpm [1249b/mi] 92cal 235/279W 7) 1mi - 9:53(9:53/mi) 131/138bpm [1294b/mi] 96cal 239/341W 8) 0.31mi - 2:53(9:17/mi) 126/129bpm [1170b/mi] 27cal 240/283W	7.2mi, 1:11:16 Run - General 1) 1mi - 10:36(10:36/mi) 118/131bpm [1250b/mi] 97cal 220/358W 2) 1mi - 9:52(9:52/mi) 128/133bpm [1262b/mi] 98cal 226/353W 3) 1mi - 9:55(9:55/mi) 132/142bpm [1308b/mi] 99cal 229/366W 4) 1mi - 9:43(9:43/mi) 128/134bpm [1244b/mi] 94cal 226/326W 5) 1mi - 9:52(9:52/mi) 135/140bpm [1331b/mi] 98cal 243/401W 6) 1mi - 10:05(10:05/mi) 138/146bpm [1391b/mi] 101cal 240/367W 7) 1mi - 9:35(9:35/mi) 135/145bpm [1294b/mi] 95cal 227/305W 8) 0.16mi - 1:39(10:09/mi) 134/136bpm [1360b/mi] 17cal 247/349W	7.3mi, 1:12:30 Run - General 1) 1mi - 10:33(10:33/mi) 119/134bpm [1256b/mi] 96cal 220/327W 2) 1mi - 10:01(10:01/mi) 127/131bpm [1272b/mi] 97cal 213/272W 3) 1mi - 9:51(9:51/mi) 130/133bpm [1281b/mi] 95cal 219/294W 4) 1mi - 9:48(9:48/mi) 134/137bpm [1313b/mi] 97cal 226/265W 5) 1mi - 9:50(9:50/mi) 130/139bpm [1278b/mi] 94cal 233/289W 6) 1mi - 9:36(9:36/mi) 137/140bpm [1316b/mi] 97cal 235/295W 7) 1mi - 9:45(9:45/mi) 139/145bpm [1355b/mi] 100cal 233/346W 8) 0.33mi - 3:05(9:21/mi) 135/139bpm [1262b/mi] 31cal 225/285W	1.7mi, 41:04 Walk - General 1) 1mi - 22:41(22:41/mi) 67/84bpm [1520b/mi] 80cal 56/61rpm 2) 0.72mi - 18:21(25:28/mi) 64/86bpm [1629b/mi] 57cal 50/61rpm 3) 0mi - 3(0/mi) 66/66bpm [INFb/mi] 7.1mi, 1:10:33 Run - General 1) 1mi - 10:51(10:51/mi) 123/134bpm [1335b/mi] 99cal 212/278W 2) 1mi - 10:16(10:16/mi) 132/137bpm [1356b/mi] 101cal 227/312W 3) 1mi - 10:07(10:07/mi) 130/141bpm [1315b/mi] 97cal 216/300W 4) 1mi - 10:15(10:15/mi) 132/136bpm [1353b/mi] 99cal 223/300W 5) 1mi - 9:44(9:44/mi) 136/143bpm [1323b/mi] 97cal 225/294W 6) 1mi - 9:19(9:19/mi) 142/145bpm [1322b/mi] 97cal 232/354W 7) 1mi - 9:06(9:06/mi) 147/151bpm [1338b/mi] 100cal 245/356W 8) 0.1mi - 55(8:42/mi) 146/147bpm [1269b/mi] 10cal 244/290W
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
7.9mi, 1:18:54 Run - General 1) 1mi - 10:41(10:41/mi) 123/130bpm [1315b/mi] 98cal 213/303W 2) 1mi - 10:16(10:16/mi) 125/129bpm [1284b/mi] 95cal 207/233W 3) 1mi - 10:10(10:10/mi) 129/132bpm [1312b/mi] 97cal 213/242W 4) 1mi - 10:05(10:05/mi) 133/135bpm [1340b/mi] 98cal 217/240W 5) 1mi - 9:54(9:54/mi) 136/138bpm [1346b/mi] 98cal 225/261W 6) 1mi - 9:43(9:43/mi) 137/140bpm [1330b/mi] 97cal 227/249W 7) 1mi - 9:34(9:34/mi) 138/142bpm [1321b/mi] 96cal 235/324W 8) 0.91mi - 8:31(9:23/mi) 141/146bpm [1322b/mi] 89cal 234/285W	7.1mi, 1:10:37 Run - General 1) 1mi - 10:27(10:27/mi) 127/136bpm [1328b/mi] 98cal 206/288W 2) 1mi - 10:06(10:06/mi) 130/133bpm [1313b/mi] 97cal 206/224W 3) 1mi - 10:06(10:06/mi) 131/135bpm [1323b/mi] 96cal 212/257W 4) 1mi - 9:57(9:57/mi) 136/140bpm [1353b/mi] 98cal 218/256W 5) 1mi - 9:56(9:56/mi) 131/139bpm [1301b/mi] 93cal 219/244W 6) 1mi - 9:46(9:46/mi) 136/143bpm [1328b/mi] 98cal 231/296W 7) 1mi - 9:32(9:32/mi) 143/148bpm [1363b/mi] 102cal 240/294W 8) 0.08mi - 47(9:29/mi) 142/144bpm [1347b/mi] 8cal 261/311W	7.1mi, 1:13:18 Run - General 1) 1mi - 10:52(10:52/mi) 120/134bpm [1304b/mi] 96cal 209/297W 2) 1mi - 10:20(10:20/mi) 129/134bpm [1334b/mi] 97cal 215/272W 3) 1mi - 10:28(10:28/mi) 130/135bpm [1360b/mi] 98cal 222/288W 4) 1mi - 10:23(10:23/mi) 134/140bpm [1392b/mi] 100cal 222/264W 5) 1mi - 9:49(9:49/mi) 132/136bpm [1296b/mi] 94cal 220/336W 6) 1mi - 10:05(10:05/mi) 131/134bpm [1321b/mi] 93cal 213/356W 7) 1mi - 10:10(10:10/mi) 135/142bpm [1372b/mi] 99cal 238/362W 8) 0.12mi - 1:10(9:44/mi) 130/131bpm [1265b/mi] 11cal 219/293W	7.4mi, 1:14:12 Run - General 1) 1mi - 10:59(10:59/mi) 120/134bpm [1318b/mi] 96cal 201/273W 2) 1mi - 10:13(10:13/mi) 130/136bpm [1327b/mi] 98cal 208/243W 3) 1mi - 10:12(10:12/mi) 137/146bpm [1398b/mi] 103cal 226/313W 4) 1mi - 10:04(10:04/mi) 139/147bpm [1400b/mi] 101cal 225/297W 5) 1mi - 10:09(10:09/mi) 138/142bpm [1400b/mi] 100cal 214/269W 6) 1mi - 9:22(9:22/mi) 146/149bpm [1368b/mi] 98cal 248/301W 7) 1mi - 9:21(9:21/mi) 148/153bpm [1385b/mi] 104cal 251/346W 8) 0.44mi - 3:52(8:50/mi) 149/153bpm [1317b/mi] 43cal 256/305W	7mi, 1:05:25 Run - General 1) 1mi - 10:29(10:29/mi) 103/116bpm [1079b/mi] 85cal 210/311W 2) 1mi - 9:38(9:38/mi) 128/141bpm [1234b/mi] 93cal 221/301W 3) 1mi - 9:23(9:23/mi) 141/145bpm [1322b/mi] 97cal 230/257W 4) 1mi - 9:08(9:08/mi) 146/147bpm [1333b/mi] 97cal 238/263W 5) 1mi - 8:53(8:53/mi) 147/149bpm [1306b/mi] 96cal 244/284W 6) 1mi - 8:48(8:48/mi) 149/155bpm [1311b/mi] 97cal 252/349W 7) 1mi - 8:52(8:52/mi) 151/155bpm [1340b/mi] 99cal 245/300W 8) 0.03mi - 14(8:30/mi) 148/148bpm [1259b/mi] 3cal 262/268W	7.2mi, 1:10:27 Run - General 1) 1mi - 10:52(10:52/mi) 116/138bpm [1260b/mi] 95cal 212/273W 2) 1mi - 10:02(10:02/mi) 135/138bpm [1354b/mi] 99cal 227/294W 3) 1mi - 9:40(9:40/mi) 134/137bpm [1295b/mi] 94cal 216/236W 4) 1mi - 9:46(9:46/mi) 136/149bpm [1327b/mi] 97cal 224/322W 5) 1mi - 9:44(9:44/mi) 145/151bpm [1412b/mi] 103cal 244/307W 6) 1mi - 9:08(9:08/mi) 146/149bpm [1333b/mi] 96cal 235/277W 7) 1mi - 9:10(9:10/mi) 142/148bpm [1302b/mi] 94cal 227/314W 8) 0.21mi - 2:06(10:01/mi) 150/153bpm [1502b/mi] 23cal 258/319W	7.2mi, 1:09:32 Run - General 1) 1mi - 10:58(10:58/mi) 118/133bpm [1295b/mi] 96cal 209/282W 2) 1mi - 10:08(10:08/mi) 132/136bpm [1337b/mi] 99cal 223/275W 3) 1mi - 9:44(9:44/mi) 131/136bpm [1275b/mi] 93cal 213/243W 4) 1mi - 9:40(9:40/mi) 135/140bpm [1305b/mi] 95cal 224/273W 5) 1mi - 9:45(9:45/mi) 143/148bpm [1393b/mi] 101cal 243/290W 6) 1mi - 8:50(8:50/mi) 145/148bpm [1280b/mi] 93cal 243/293W 7) 1mi - 9:00(9:00/mi) 145/152bpm [1305b/mi] 95cal 245/370W 8) 0.17mi - 1:28(8:35/mi) 147/149bpm [1261b/mi] 16cal 225/252W
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
4mi, 41:55 Run - General 1) 1mi - 11:17(11:17/mi) 120/136bpm [1355b/mi] 98cal 204/257W 2) 1mi - 10:33(10:33/mi) 136/139bpm [1435b/mi] 102cal 216/270W 3) 1mi - 9:50(9:50/mi) 133/140bpm [1307b/mi] 94cal 214/260W 4) 1mi - 9:55(9:55/mi) 138/149bpm [1367b/mi] 99cal 220/289W 5) 0.03mi - 20(10:56/mi) 149/149bpm [1629b/mi] 4cal 220/249W	4.9mi, 1:41:12 Walk - General 1) 1mi - 22:32(22:32/mi) 75/98bpm [1689b/mi] 89cal 55/67rpm 2) 1mi - 20:34(20:34/mi) 73/84bpm [1501b/mi] 77cal 59/66rpm 3) 1mi - 19:46(19:46/mi) 72/81bpm [1423b/mi] 74cal 59/64rpm 4) 1mi - 19:48(19:48/mi) 72/82bpm [1426b/mi] 77cal 59/65rpm 5) 0.9mi - 18:33(20:40/mi) 73/92bpm [1509b/mi] 71cal 56/66rpm	-	3.3mi, 1:02:18 Walk - General 1) 1mi - 19:22(19:22/mi) 77/92bpm [1491b/mi] 75cal 60/70rpm 2) 1mi - 18:21(18:21/mi) 75/88bpm [1377b/mi] 76cal 61/93rpm 3) 1mi - 18:46(18:46/mi) 85/99bpm [1595b/mi] 90cal 58/64rpm 4) 0.33mi - 5:49(17:45/mi) 84/92bpm [1490b/mi] 28cal 57/62rpm	3.6mi, 1:07:28 Walk - General 1) 1mi - 19:42(19:42/mi) 77/117bpm [1517b/mi] 83cal 60/67rpm 2) 1mi - 18:48(18:48/mi) 88/118bpm [1655b/mi] 85cal 59/92rpm 3) 1mi - 18:27(18:27/mi) 90/107bpm [1661b/mi] 87cal 59/120rpm 4) 0.19mi - 3:25(17:33/mi) 88/95bpm [1545b/mi] 16cal 62/64rpm 5) 0.37mi - 7:05(19:06/mi) 90/109bpm [1719b/mi] 33cal 57/66rpm	1.3mi, 29:22 Walk - General 1) 1mi - 22:11(22:11/mi) 76/101bpm [1686b/mi] 81cal 55/120rpm 2) 0.32mi - 7:11(22:36/mi) 66/77bpm [1491b/mi] 24cal 54/62rpm 3.7mi, 59:34 Walk - General 1) 1mi - 16:40(16:40/mi) 81/93bpm [1349b/mi] 83cal 64/93rpm 2) 1mi - 16:14(16:14/mi) 85/93bpm [1380b/mi] 81cal 66/70rpm 3) 1mi - 15:24(15:24/mi) 90/118bpm [1386b/mi] 80cal 67/93rpm 4) 0.73mi - 11:16(15:21/mi) 99/128bpm [1519b/mi] 62cal 69/122rpm	-
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
4.8mi, 1:35:49 Walk - General 1) 1mi - 19:26(19:26/mi) 84/95bpm [1633b/mi] 84cal 60/67rpm 2) 1mi - 19:40(19:40/mi) 77/88bpm [1514b/mi] 78cal 60/64rpm 3) 1mi - 20:23(20:23/mi) 85/98bpm [1733b/mi] 83cal 58/64rpm 4) 1mi - 20:16(20:16/mi) 85/102bpm [1723b/mi] 83cal 58/64rpm 5) 0.77mi - 16:03(20:58/mi) 72/84bpm [1510b/mi] 55cal 58/64rpm	3.1mi, 57:35 Walk - General 1) 1mi - 18:51(18:51/mi) 68/77bpm [1282b/mi] 72cal 63/67rpm 2) 1mi - 18:26(18:26/mi) 79/98bpm [1456b/mi] 82cal 63/96rpm 3) 1mi - 18:27(18:27/mi) 89/99bpm [1642b/mi] 89cal 62/67rpm 4) 0.07mi - 1:17(18:41/mi) 80/82bpm [1495b/mi] 5cal 63/64rpm 5) 0.03mi - 34(18:54/mi) 77/79bpm [1456b/mi] 2cal 63/65rpm	2.3mi, 41:58 Walk - General 1) 1mi - 18:40(18:40/mi) 81/92bpm [1512b/mi] 77cal 62/66rpm 2) 1mi - 18:48(18:48/mi) 85/101bpm [1598b/mi] 90cal 62/66rpm 3) 0.25mi - 4:29(18:01/mi) 83/90bpm [1496b/mi] 20cal 63/66rpm	4.5mi, 43:54 Run - General 1) 1mi - 10:03(10:03/mi) 122/144bpm [1226b/mi] 90cal 216/312W 2) 1mi - 9:48(9:48/mi) 146/150bpm [1430b/mi] 100cal 211/245W 3) 1mi - 9:44(9:44/mi) 150/155bpm [1459b/mi] 101cal 233/267W 4) 1mi - 9:42(9:42/mi) 156/161bpm [1512b/mi] 109cal 249/346W 5) 0.5mi - 4:38(9:19/mi) 157/160bpm [1464b/mi] 51cal 237/289W	4.6mi, 44:05 Run - General 1) 1mi - 10:23(10:23/mi) 124/142bpm [1288b/mi] 94cal 214/296W 2) 1mi - 9:32(9:32/mi) 140/144bpm [1334b/mi] 97cal 219/255W 3) 1mi - 9:31(9:31/mi) 145/150bpm [1380b/mi] 98cal 238/314W 4) 1mi - 9:32(9:32/mi) 151/154bpm [1440b/mi] 102cal 250/333W 5) 0.56mi - 5:06(9:09/mi) 151/154bpm [1382b/mi] 56cal 239/281W	2mi, 47:00 Walk - General 1) 1mi - 22:41(22:41/mi) 67/76bpm [1520b/mi] 79cal 56/61rpm 2) 1mi - 23:44(23:44/mi) 67/82bpm [1590b/mi] 77cal 55/62rpm 3) 0.03mi - 35(22:21/mi) 70/73bpm [1564b/mi] 2cal 56/57rpm 3.6mi, 1:01:19 Walk - General 1) 0mi - 2(16:10/mi) 56/56bpm [905b/mi] 2) 0mi - 3(17:20/mi) 56/56bpm [971b/mi] 3) 1mi - 17:32(17:32/mi) 81/91bpm [1420b/mi] 79cal 63/69rpm 4) 1mi - 17:05(17:05/mi) 83/97bpm [1418b/mi] 80cal 64/74rpm 5) 1mi - 16:35(16:35/mi) 88/105bpm [1460b/mi] 82cal 65/71rpm 6) 0.61mi - 10:01(16:32/mi) 85/92bpm [1406b/mi] 47cal 65/71rpm	3.7mi, 1:03:26 Walk - General 1) 1mi - 17:57(17:57/mi) 77/92bpm [1382b/mi] 78cal 62/70rpm 2) 1mi - 17:07(17:07/mi) 82/103bpm [1403b/mi] 79cal 63/68rpm 3) 1mi - 17:00(17:00/mi) 88/105bpm [1496b/mi] 84cal 63/91rpm 4) 0.69mi - 11:22(16:28/mi) 89/102bpm [1465b/mi] 55cal 66/70rpm

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