John-James

Last on at 8am, 12th Sep 2024

M40 Leicestershire

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Ankles

Races
106
Miles
5080
Miles
172
Miles
7874
Miles
58
WAVA
67.47%
Mile
33:27
5k
20:04
5M
34:06
10k
42:31
10M
1:16:45
Half
1:33:08
20M
2:56:18
Mara
3:56:29
50k
6:10:17
20k
40:45
120k
5:09:04
750m
17:18
Mile
42:05

About Me
Started running in the summer of '07 - decided I was a lazy sod and so entered a 10k and then had no option but to train for it. Now addicted! Sep 09: After about 6 months off with an injured knee it feels like I'm learning to run all over again. Slow and steady wins the race, but it's very frustrating! March 2012: Can't believe it's been nearly 3 years since I was forced out of running with IT band troubles. Laziness took over for a while but I'm back in the game now. VLM here we come... Marathon: tick. But rather slow. Current plan (Jul '12) is sub 4 at Leicester Marathon. Until then just enjoying the training and the shorter races. July 2021: Fat old man, shuffling August 2022: Back in the game. First olympic distance tri completed in June. Now aiming for Vitruvian middle disrtance tri in Sept, hopefully followed by my first marathon for almost a decade. October 2022: Vitruvian middle distance tri completed. Rutland Marathon completed. More than 2 stone lighter than I was in the summer of 2021. Main aim now: Outlaw full distance tri, July 2023 August 2023: Half IM complete. Outlaw full distance complete. Enjoying being in shape. First gentle intro to Ultras due at the end of Sept. Looking at maybe an IM in Europe next summer. Show More...

About Me

Started running in the summer of '07 - decided I was a lazy sod and so entered a 10k and then had no option but to train for it. Now addicted!
Sep 09: After about 6 months off with an injured knee it feels like I'm learning to run all over again. Slow and steady wins the race, but it's very frustrating!
March 2012: Can't believe it's been nearly 3 years since I was forced out of running with IT band troubles. Laziness took over for a while but I'm back in the game now. VLM here we come...
Marathon: tick. But rather slow. Current plan (Jul '12) is sub 4 at Leicester Marathon. Until then just enjoying the training and the shorter races.
July 2021: Fat old man, shuffling
August 2022: Back in the game. First olympic distance tri completed in June. Now aiming for Vitruvian middle disrtance tri in Sept, hopefully followed by my first marathon for almost a decade.
October 2022: Vitruvian middle distance tri completed. Rutland Marathon completed. More than 2 stone lighter than I was in the summer of 2021. Main aim now: Outlaw full distance tri, July 2023
August 2023: Half IM complete. Outlaw full distance complete. Enjoying being in shape. First gentle intro to Ultras due at the end of Sept. Looking at maybe an IM in Europe next summer.

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Recent Training
9th Sep	General	3mi	25:58
7th Sep	General	14.8mi	57:55
7th Sep	General	14.8mi	52:44
1st Sep	General	6.2mi	1:23:51
28th Aug	General	2mi	19:03

Planned Races	Show more
Rasselbock Backyard Ultra	21st Sep
East Leake end of season triathlon	29th Sep
Abingdon Marathon	20th Oct
Seagrave Wolds challenge	9th Nov
Keyworth Turkey Trot	8th Dec

12 Month Benchmarks	Run	Bike
Mile	6:57	1:13
5k	22:30	4:01
5mi	37:14	8:39
10k	49:32	13:06
10mi	1:27:37	25:35
Half	1:57:04	34:45
20mi	3:02:59	54:21
Mara	4:12:06	1:20:59

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2012	2013	2014	2015	2021	2022	2023	2024	PB	WB
3km	1					11:12 67.47							11:12 6:00/mi	67.47
5km	9				21:02 61.28	20:04 64.44			24:03 56.68	22:39 60.64			20:04 6:28/mi	64.44
5mi	7		39:30 53.33		34:06 61.89	34:40 61.19	38:58 54.44						34:06 6:49/mi	61.89
5.3mi	2				49:56 44.56								49:56 9:31/mi	44.56
5.8mi	1					44:08 55.40							44:08 7:41/mi	55.40
6mi	8			43:59 57.89	44:35 57.20	40:40 62.82	46:07 55.54	45:19 56.72					40:40 6:47/mi	62.82
10km	13	1:02:00 42.58	58:55 44.81	45:00 58.67	46:30 56.86	42:31 62.30	47:31 55.88		51:53 53.22				42:31 6:51/mi	62.30
7mi	3				54:40 54.90	51:27 58.43	54:04 55.74						51:27 7:21/mi	58.43
8mi	1					58:31 59.18							58:31 7:19/mi	59.18
10mi	1				1:16:45 57.03								1:16:45 7:41/mi	57.03
12mi	1					3:00:00 29.48							3:00:00 15:00/mi	29.48
13.1mi	12		1:42:05 56.79	1:42:23 56.63	1:43:16 56.15	1:37:57 59.30				1:51:41 54.38	1:33:08 65.75		1:33:08 7:07/mi	65.75
15.7mi	1				2:38:52 44.26								2:38:52 10:07/mi	44.26
20mi	1					2:56:18 51.77							2:56:18 8:49/mi	51.77
26.2mi	8				4:12:17 48.19	3:56:29 51.46				4:31:32 47.29	4:07:34 51.87		3:56:29 9:02/mi	51.87
28mi	1											4:34:02 51.26	4:34:02 9:47/mi	51.26
50km	1										6:10:17 42.65		6:10:17 11:55/mi	42.65

Date	Planned Races			Distance
27 Sep	Berkeley Marathons Confirmed			130mi
31 Aug	Geordieman Triathlon Confirmed			2.4miles/112miles/26.2miles
18 May	Outlaw Half Confirmed			1.2miles/56miles/13.1miles
27 Apr	Shakespeare Marathon			26.2mi
8 Dec	Keyworth Turkey Trot Confirmed			13.1mi
9 Nov	Seagrave Wolds challenge Confirmed			16mi
20 Oct	Abingdon Marathon Confirmed			26.2mi
29 Sep	East Leake end of season triathlon Confirmed			400metres/22km/5km
21 Sep	Rasselbock Backyard Ultra Confirmed			48hr
2024		Result	WAVA	Distance
14 Jul	Ironman Vitoria-Gasteiz	1:18:28 / 6:41:21 / 5:24:00	0.00	2.4miles/112miles/26.2miles
2 Jun	ATW Grafham Middle Distance Triathlon	41:33 / 3:01:21 / 2:27:09	0.00	1.9km/90km/21km
14 Apr	Battle of the Brampton Valley Way (Harborough start) PB	4:34:02	51.26	28mi
2023		Result	WAVA	Distance
8 Oct	Festival of Cycling	4:07:29	0.00	100km
23 Sep	Tring Ultra PB	6:10:17	42.65	50km
3 Sep	Outlaw X Half	45:19 / 3:15:38 / 2:22:33	0.00	1.2miles/56miles/13.1miles
30 Jul	Outlaw Nottingham	1:37:16 / 6:21:04 / 5:51:15	0.00	2.4miles/112miles/26.2miles
20 Jul	Rutland TowerSwim	1:52:00	0.00	4km
11 Jun	Ironman Staffordshire 70.3	43:31 / 3:12:37 / 2:28:51	0.00	1.9km/90km/22.1km
1 May	Milton Keynes marathon	4:22:10	48.98	26.2mi
23 Apr	Cycle Derby Sportive	5:09:04	0.00	120km
12 Mar	Enigma Week @ the Knees 7 marathons in 7 days SB	4:07:34	51.87	26.2mi
26 Feb	Leicestershire Half Marathon PB	1:33:08	65.75	13.1mi
2022		Result	WAVA	Distance
11 Dec	Enigma World Cup Marathon SB	4:31:32	47.29	26.2mi
12 Nov	Seagrave Wolds Challenge	2:36:39	47.99	16mi
16 Oct	Staunton Harold duathlon	23:45 / 58:22 /11:53	0.00	5km/26km/2.5km
2 Oct	Erewash triathlon	9:33 / 29:33 / 23:53	0.00	400metres/16km/5km
25 Sep	Rutland Water Marathon	4:58:37	42.65	26.2mi
11 Sep	Vitruvian Triathlon	45:55 / 2:32:06 / 2:04:12	0.00	1.9km/84km/21km
7 Aug	Swim Rutland 4km	1:45:31	0.00	4km
30 Jul	Fulbourne hospital parkrun SB	22:39	60.64	5km
17 Jul	Compton Verney Half Marathon SB	1:51:41	54.38	13.1mi
3 Jul	Bike Oxford	5:51:27	0.00	80mi
26 Jun	Dambuster Triathlon	/ /	0.00	1500metres/40km/10km
12 Jun	Royal Windsor Triathlon (Olympic)	33:47 / 1:21:26 / 52:47	0.00	1500metres/40km/10km
22 May	Sywell sprint triathlon	17:18 / 40:45 / 24:11	0.00	750metres/20km/5km
2 May	Milton Keynes Marathon Half	1:53:58	53.30	13.1mi
2021		Result	WAVA	Distance
5 Nov	Tunnel Vision -Dawn Run		0.00	5mi
4 Nov	Tunnel Vision - Evening Run		0.00	5mi
31 Oct	Leicester Half Marathon		0.00	13.1mi
23 Oct	Sherwood Pines parkrun SB	24:03	56.68	5km
17 Oct	Staunton Harold Sprint Duathlon	30:25 / 1:08:43 /13:17	0.00	5km/26km/2.5km
10 Oct	Erewash Triathlon	9:25 / 33:21 / 25:25	0.00	400metres/16km/5km
19 Sep	Derby Triathlon	10:07 / 41:07 / 24:46	0.00	400metres/18km/5km
14 Sep	Rothley 10K SB	51:53	53.22	10km
4 Sep	Market Harborough parkrun	25:02	54.46	5km
28 Aug	Market Harborough parkrun	24:28	55.72	5km
22 Aug	Leicester's Big 10K	58:07	47.51	10km
19 Aug	Leicestershire Chase The Sun 5k & 10k (10k)	54:18	50.85	10km
7 Aug	Market Harborough parkrun	28:44	47.44	5km
2015		Result	WAVA	Distance
16 Aug	Leicester Castle Classic Triathlon	4:09 / 20:33 / 13:00	0.00	200metres/6.2miles/1.6miles
18 Jul	Great London Swim	42:05	0.00	1mi
4 May	Leicester Sprint Triathlon	8:40 / 49:04 / 21:22	0.00	400metres/20km/5km
29 Mar	East Leake Sprint Tri	8:33 / 48:56 / 23:24	0.00	400metres/20km/5km
1 Mar	Derby runner XC - Holly Hayes wood	43:41	53.79	5.5mi
25 Jan	Barrow 6 Winter LRRL SB	45:19	56.72	6mi
18 Jan	Derby Runner XC - Bradgate Park	45:39	51.48	5.5mi
2014		Result	WAVA	Distance
28 Sep	Warwickshire Triathlon	8:47 / 50:33 / 25:27	0.00	400metres/23km/5km
20 Sep	Equinox24 - 24hr Belvoir Castle 10k laps		0.00	100mi
14 Sep	Evington Go Tri	/ / 38:57	0.00	200metres/6miles/2miles
17 Aug	Leicester Castle Classic Go Tri	/ / 33:27	0.00	200metres/6miles/1miles
2 Jul	Hungarton 7 SB	54:04	55.74	7mi
22 Jun	Prestwold 10k SB	47:31	55.88	10km
20 Jun	Beacon Hill Solstice Run SB	38:58	54.44	5mi
8 Jun	Swithland 6 SB	46:07	55.54	6mi
4 Jan	Leicestershire & Rutland County XC Championships (Men)	51:10	49.23	9.5km
2013		Result	WAVA	Distance
29 Dec	Huncote hash	55:41	46.00	6mi
26 Dec	Boxing Day Fun Run SB	34:40	61.19	5mi
14 Dec	Gaddesby Gallop	43:57	50.77	5.25mi
11 Dec	Leicester City 5k Winter Series Race 2	20:30	63.35	5km
8 Dec	Keyworth Turkey Trot	1:38:03	59.30	13.1mi
17 Nov	Derby Runner XC - Markfield	44:02	50.03	5.2mi
16 Nov	University of Leicester relays PB	11:12	67.47	3km
3 Nov	Shepshed 7 PB	51:27	58.43	7mi
20 Oct	Derbyrunner XC - Foremark	43:07	54.16	5.5mi
13 Oct	Leicester Half Marathon SB	1:37:57	59.26	13.1mi
15 Sep	Round Leicester Relay - Leg J PB	58:31	59.18	8mi
7 Sep	Metro Prague 10k	44:05	60.08	10km
2 Jun	Swithland 6	43:03	59.35	6mi
30 May	Leicester City 5k Summer Series. Race 1 PB	20:04	64.44	5km
12 May	Leicester 10k PB	42:31	62.30	10km
4 May	Tough Mudder PB	3:00:00	29.48	12mi
28 Apr	Shakespeare Marathon	4:09:05	48.86	26.2mi
14 Apr	Vienna City Marathon PB	3:56:29	51.46	26.2mi
17 Mar	Ashby 20 PB	2:56:18	51.77	20mi
17 Feb	Derby Runner XC - Fosse Meadows PB	44:08	55.40	5.75mi
27 Jan	Barrow 6 Winter LRRL PB	40:40	62.82	6mi
13 Jan	Derby Runner XC League- Bagworth Heath	40:23	57.82	5.5mi
2012		Result	WAVA	Distance
30 Dec	Huncote Hash	49:45	53.24	10km
26 Dec	Groggy Doggy	34:44	60.90	5mi
22 Dec	Gaddesby Gallop PB	49:56	44.56	5.25mi
9 Dec	Keyworth Turkey Trot	1:44:15	55.68	13.1mi
18 Nov	Derby Runner XC - Markfield	46:28	47.31	5.2mi
10 Nov	Seagrave Wolds Challenge PB	2:38:52	44.26	15.7mi
4 Nov	Rutland Water Marathon SB	4:12:17	48.19	26.2mi
2 Sep	John Fraser 10 PB	1:16:45	57.03	10mi
30 Aug	The Leicester City Summer 5k Series SB	21:02	61.28	5km
12 Aug	Hermitage 10k SB	46:30	56.86	10km
1 Aug	Huncote 5 PB	34:06	61.89	5mi
4 Jul	Hungarton 7 SB	54:40	54.90	7mi
10 Jun	Long Eaton 5	35:51	58.87	5mi
27 May	Swithland 6 SB	44:35	57.20	6mi
24 May	The Leicester City Summer 5k Series	21:55	58.81	5km
13 May	Hinckley/Bosworth Half SB	1:43:16	56.15	13.1mi
22 Apr	London Marathon	4:28:20	45.31	26.2mi
8 Apr	Belvoir Half Marathon	1:44:04	55.72	13.1mi
2009		Result	WAVA	Distance
15 Mar	Silverstone Half Marathon	2:07:28	45.48	13.1mi
8 Mar	The Friends of Mick'n'Phil Half Marathon SB	1:42:23	56.63	13.1mi
22 Feb	Kibworth 6 - LRRL Winter (4) SB	43:59	57.89	6mi
15 Feb	Derby Runner XC - Foremark reservoir	42:09	55.19	5.5mi
25 Jan	Markfield 10k - LRRL Winter (2) SB	45:00	58.67	10km
2008		Result	WAVA	Distance
28 Dec	Huncote Hash	52:26	48.56	6mi
21 Dec	Derby Runner XC - Bagworth Heath	41:52	50.32	5mi
23 Nov	Farmyard Frolics	1:06:17	39.83	10km
7 Sep	Wolverhampton Half Marathon SB	1:42:05	56.79	13.1mi
25 Jul	Heanor 5 SB	39:30	53.33	5mi
26 May	Vitality London 10,000 SB	58:55	44.81	10km
9 Mar	Silverstone Half Marathon	2:17:54	42.04	13.1mi
2007		Result	WAVA	Distance
14 Oct	Cancer research 10k - Althorp SB	1:02:00	42.58	10km
2 Sep	Cancer Research 10km, Belvoir Castle	1:08:30	38.54	10km

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	18	0	23	0	6	0	0	0	0	0	0	0	47
2024	3	7.2	10.1	5.1	10.7	9.8	9.2	4.9	0	0	0	0	60
2024	23	80	83	69	60	72	59	120	9	0	0	0	575
2024	189	199	153	153	310	510	180	70	30	0	0	0	1793
2023	0	3	0	0	0	0	0	0	0	0	0	0	3
2023	4	3.9	6.7	5.9	6.3	4.9	4.9	1.8	2.4	0	0	0	40.6
2023	77	85	88	61	80	57	78	23	73	5	44	9	680
2023	382	294	373	311	319	198	529	162	172	68	28	94	2929
2022	0	0	0	0	0	0	8	0	0	0	0	0	8
2022	0.5	0	2.1	7.1	6.1	2.1	3.7	8.2	5.3	10.1	0	2.7	47.8
2022	11	0	13	36	37	24	55	65	57	72	83	45	498
2022	36	0	54	199	320	235	320	451	221	187	225	16	2265
2021	0	0	0	0	0	0	0	1.8	6.8	0.8	0	0	9.3
2021	0	0	0	0	0	0	24	81	73	30	0	3	211
2021	0	0	0	0	0	6	31	68	146	83	144	60	538
2015	4.7	0.7	3.2	3	0	0	1.6	0	0	0	0	0	13.1
2015	30	2	37	9	0	0	3	0	0	0	0	0	80
2015	48	34	5	20	13	0	24	7	0	0	0	0	151
2014	0	0	0	0	0	0	0	0	0.6	0.5	0	0.3	1.5
2014	6	18	0	32	31	54	31	21	31	0	0	0	224
2014	0	0	0	0	0	14	61	54	32	0	0	0	162
2013	107	49	148	93	44	6	4	62	54	78	21	50	715
2012	66	62	52	107	114	73	135	118	125	81	73	78	1083
2012	0	0	11	18	0	0	6	0	0	0	0	0	36
2011	0	0	0	0	0	0	0	0	0	9	2	0	11
2010	0	7	9	11	0	0	4	0	0	11	0	0	41
2009	37	47	80	12	0	6	0	0	7	0	0	7	196
2008	11	52	32	22	15	3	93	112	89	23	17	94	564
2007	0	0	0	0	0	0	5	42	48	30	40	35	200

Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19	Tue 20th Aug Aug 20	Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22
-	11.8mi, 1:58:21 Run - General 1) 1mi - 9:01(9:01/mi) 119/125bpm [1074b/mi] 111cal 311/410W 2) 1mi - 9:46(9:46/mi) 124/132bpm [1212b/mi] 120cal 321/425W 3) 1mi - 9:35(9:35/mi) 126/134bpm [1207b/mi] 119cal 324/435W 4) 1mi - 9:38(9:38/mi) 123/127bpm [1186b/mi] 115cal 320/348W 5) 1mi - 10:10(10:10/mi) 127/136bpm [1291b/mi] 123cal 328/373W 6) 1mi - 10:45(10:45/mi) 132/137bpm [1418b/mi] 133cal 333/413W 7) 1mi - 10:19(10:19/mi) 125/135bpm [1289b/mi] 121cal 327/426W 8) 1mi - 9:58(9:58/mi) 126/134bpm [1255b/mi] 121cal 327/401W 9) 1mi - 9:56(9:56/mi) 126/131bpm [1251b/mi] 118cal 319/372W 10) 1mi - 10:09(10:09/mi) 129/134bpm [1310b/mi] 119cal 317/339W 11) 1mi - 10:34(10:34/mi) 127/133bpm [1342b/mi] 118cal 280/352W 12) 0.77mi - 8:30(11:00/mi) 131/142bpm [1440b/mi] 97cal 314/404W Add a comment 3mi, 34:08 Run - General 1) 1mi - 10:46(10:46/mi) 112/120bpm [1206b/mi] 119cal 290/399W 2) 1mi - 11:47(11:47/mi) 107/111bpm [1262b/mi] 117cal 262/312W 3) 1mi - 11:31(11:31/mi) 114/124bpm [1313b/mi] 122cal 288/406W 4) 0mi - 3(10:33/mi) 113/113bpm [1192b/mi] 1cal 266/266W Add a comment	-	-	6.4mi, 57:23 Run - General 1) 1mi - 9:39(9:39/mi) 124/144bpm [1197b/mi] 121cal 327/466W 2) 1mi - 8:49(8:49/mi) 138/144bpm [1218b/mi] 123cal 361/426W 3) 1mi - 8:24(8:24/mi) 136/148bpm [1142b/mi] 112cal 368/428W 4) 1mi - 8:57(8:57/mi) 139/148bpm [1244b/mi] 123cal 359/418W 5) 1mi - 8:57(8:57/mi) 142/148bpm [1271b/mi] 126cal 359/442W 6) 1mi - 9:10(9:10/mi) 140/144bpm [1283b/mi] 123cal 349/425W 7) 0.39mi - 3:27(8:48/mi) 142/145bpm [1250b/mi] 48cal 377/442W Add a comment	3.1mi, 35:19 Run - General 1) 1mi - 11:03(11:03/mi) 117/127bpm [1293b/mi] 119cal 273/361W 2) 1mi - 11:49(11:49/mi) 114/121bpm [1348b/mi] 122cal 279/366W 3) 1mi - 11:21(11:21/mi) 116/121bpm [1317b/mi] 122cal 279/334W 4) 0.1mi - 1:04(10:27/mi) 119/121bpm [1244b/mi] 12cal 286/300W Add a comment 11mi, 1:45:19 Run - General 1) 1mi - 8:52(8:52/mi) 123/134bpm [1090b/mi] 113cal 363/454W 2) 1mi - 9:07(9:07/mi) 128/136bpm [1167b/mi] 119cal 335/372W 3) 1mi - 9:09(9:09/mi) 130/137bpm [1190b/mi] 119cal 361/428W 4) 1mi - 9:35(9:35/mi) 127/133bpm [1216b/mi] 115cal 348/440W 5) 1mi - 10:01(10:01/mi) 129/137bpm [1292b/mi] 121cal 341/461W 6) 1mi - 9:41(9:41/mi) 132/143bpm [1279b/mi] 121cal 350/457W 7) 1mi - 9:05(9:05/mi) 127/140bpm [1153b/mi] 105cal 317/435W 8) 1mi - 9:58(9:58/mi) 133/142bpm [1326b/mi] 124cal 342/435W 9) 1mi - 9:50(9:50/mi) 132/140bpm [1297b/mi] 120cal 317/390W 10) 1mi - 9:58(9:58/mi) 131/138bpm [1306b/mi] 120cal 312/390W 11) 0.56mi - 6:16(11:08/mi) 132/137bpm [1469b/mi] 70cal 306/372W 12) 0.41mi - 3:47(9:09/mi) 132/137bpm [1208b/mi] 47cal 311/342W Add a comment	18.7mi, 1:36:53 Bike - General 1) 5mi - 21:51(4:22/mi) 130/151bpm [568b/mi] 276cal 87/105rpm 2) 5mi - 28:26(5:41/mi) 124/146bpm [705b/mi] 270cal 82/160rpm 3) 5mi - 22:53(4:35/mi) 123/145bpm [563b/mi] 208cal 80/109rpm 4) 3.71mi - 23:43(6:23/mi) 120/147bpm [767b/mi] 181cal 77/100rpm Add a comment
Fri 23rd Aug Aug 23	Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29
-	5mi, 1:00:16 Run - General 1) 1mi - 12:18(12:18/mi) 115/129bpm [1414b/mi] 119cal 258/334W 2) 1mi - 12:16(12:16/mi) 115/120bpm [1410b/mi] 120cal 255/309W 3) 1mi - 12:38(12:38/mi) 116/121bpm [1465b/mi] 118cal 244/290W 4) 1mi - 11:52(11:52/mi) 119/123bpm [1412b/mi] 118cal 267/291W 5) 1mi - 11:11(11:11/mi) 122/130bpm [1365b/mi] 121cal 277/381W 6) 0mi - 2(6:49/mi) 124/124bpm [845b/mi] 314/315W Add a comment 12.4mi, 2:02:23 Run - General 1) 1mi - 9:15(9:15/mi) 125/136bpm [1156b/mi] 119cal 341/440W 2) 0.24mi - 3:31(14:30/mi) 125/133bpm [1813b/mi] 41cal 213/403W 3) 1mi - 8:54(8:54/mi) 130/136bpm [1157b/mi] 117cal 344/450W 4) 1mi - 9:44(9:44/mi) 134/139bpm [1305b/mi] 128cal 337/420W 5) 1mi - 9:20(9:20/mi) 135/140bpm [1260b/mi] 125cal 339/386W 6) 1mi - 9:57(9:57/mi) 135/142bpm [1343b/mi] 128cal 334/400W 7) 1mi - 9:59(9:59/mi) 131/139bpm [1308b/mi] 120cal 325/420W 8) 1mi - 9:49(9:49/mi) 128/136bpm [1256b/mi] 118cal 320/405W 9) 1mi - 9:48(9:48/mi) 130/137bpm [1275b/mi] 122cal 320/355W 10) 1mi - 9:25(9:25/mi) 129/136bpm [1214b/mi] 112cal 309/364W 11) 1mi - 9:42(9:42/mi) 126/131bpm [1222b/mi] 120cal 314/359W 12) 1mi - 10:39(10:39/mi) 128/134bpm [1363b/mi] 122cal 318/399W 13) 1mi - 10:23(10:23/mi) 130/135bpm [1350b/mi] 126cal 346/382W 14) 0.16mi - 1:56(12:24/mi) 135/139bpm [1673b/mi] 23cal 291/390W Add a comment 1mi, 34:08 Swim - General 1) 0.28mi - 9:53(34:46/mi) 91/99bpm [3163b/mi] 59cal 28/47rpm 2) 0.28mi - 10:06(35:34/mi) 93/96bpm [3308b/mi] 56cal 30/33rpm 3) 0.28mi - 10:20(36:23/mi) 92/99bpm [3348b/mi] 54cal 30/32rpm 4) 0.1mi - 3:48(37:11/mi) 92/96bpm [3421b/mi] 19cal 28/32rpm Add a comment	11.8mi, 49:59 Bike - General 1) 5mi - 22:45(4:33/mi) 112/136bpm [509b/mi] 218cal 80/100rpm 2) 5mi - 20:02(4:00/mi) 122/140bpm [489b/mi] 211cal 83/106rpm 3) 1.81mi - 7:12(3:59/mi) 127/140bpm [506b/mi] 80cal 86/98rpm Add a comment 12.1mi, 42:03 Bike - General 1) 5mi - 18:34(3:43/mi) 125/137bpm [464b/mi] 227cal 85/107rpm 2) 5mi - 15:52(3:10/mi) 127/140bpm [403b/mi] 181cal 89/110rpm 3) 2.06mi - 7:38(3:43/mi) 125/137bpm [464b/mi] 78cal 85/106rpm Add a comment	5.9mi, 1:01:25 Run - General 1) 1mi - 11:15(11:15/mi) 113/129bpm [1272b/mi] 124cal 277/413W 2) 1mi - 10:28(10:28/mi) 121/127bpm [1266b/mi] 125cal 302/386W 3) 1mi - 10:43(10:43/mi) 117/122bpm [1254b/mi] 120cal 300/369W 4) 1mi - 10:34(10:34/mi) 120/129bpm [1269b/mi] 120cal 312/408W 5) 0.97mi - 9:24(9:41/mi) 129/138bpm [1248b/mi] 118cal 329/427W 6) 0.93mi - 9:01(9:44/mi) 131/137bpm [1274b/mi] 114cal 320/380W Add a comment	-	2mi, 19:03 Run - General 1) 1mi - 9:47(9:47/mi) 116/128bpm [1135b/mi] 118cal 313/366W 2) 1mi - 9:15(9:15/mi) 132/137bpm [1220b/mi] 127cal 339/381W 3) 0.01mi - 2(5:00/mi) 134/134bpm [670b/mi] 327/327W Add a comment 0.9mi, 38:28 Swim - General 1) 0mi - 9(0/mi) 73/85bpm [INFb/mi] 1cal 2) 0.11mi - 4:13(37:04/mi) 106/111bpm [3929b/mi] 38cal 25/rpm 3) 0mi - 1:07(0/mi) 80/100bpm [INFb/mi] 5cal 4) 0.11mi - 4:00(35:11/mi) 107/117bpm [3764b/mi] 36cal 27/rpm 5) 0mi - 1:19(0/mi) 91/106bpm [INFb/mi] 7cal 6) 0.11mi - 4:07(36:15/mi) 116/123bpm [4204b/mi] 41cal 25/rpm 7) 0mi - 59(0/mi) 98/115bpm [INFb/mi] 7cal 8) 0.11mi - 4:13(37:10/mi) 102/130bpm [3790b/mi] 28cal 25/rpm 9) 0mi - 30(0/mi) 103/119bpm [INFb/mi] 5cal 10) 0.11mi - 3:48(33:22/mi) 126/136bpm [4204b/mi] 47cal 26/rpm 11) 0mi - 27(0/mi) 118/120bpm [INFb/mi] 4cal 12) 0.11mi - 4:07(36:15/mi) 131/138bpm [4748b/mi] 52cal 26/rpm 13) 0mi - 54(0/mi) 97/118bpm [INFb/mi] 4cal 14) 0.11mi - 4:05(35:59/mi) 125/136bpm [4497b/mi] 45cal 27/rpm 15) 0mi - 16(0/mi) 108/121bpm [INFb/mi] 2cal 16) 0.11mi - 4:06(36:03/mi) 130/137bpm [4686b/mi] 48cal 27/rpm 17) 0mi - 10(0/mi) 130/137bpm [INFb/mi] 1cal Add a comment	-
Fri 30th Aug Aug 30	Sat 31st Aug Aug 31	Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5
-	-	6.2mi, 1:23:51 Run - General 1) 1mi - 12:36(12:36/mi) 75/107bpm [945b/mi] 111cal 1/203W 2) 1mi - 13:48(13:48/mi) 70/88bpm [966b/mi] 113cal 3) 1mi - 13:53(13:53/mi) 71/89bpm [986b/mi] 112cal 1/252W 4) 1mi - 13:30(13:30/mi) 69/92bpm [931b/mi] 112cal 4/423W 5) 1mi - 13:32(13:32/mi) 67/80bpm [907b/mi] 115cal 1/207W 6) 1mi - 13:52(13:52/mi) 67/89bpm [929b/mi] 115cal 1/226W 7) 0.2mi - 2:40(13:36/mi) 68/74bpm [925b/mi] 22cal 2/138W Add a comment	-	-	-	-
Fri 6th Sep Sep 6	Sat 7th Sep Sep 7	Sun 8th Sep Sep 8	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12
-	14.8mi, 57:55 Bike - General 1) 5mi - 20:05(4:01/mi) 105/157bpm [422b/mi] 170cal 2) 5mi - 22:18(4:28/mi) 122/148bpm [544b/mi] 243cal 3) 4.83mi - 15:32(3:13/mi) 139/154bpm [447b/mi] 217cal Add a comment 14.8mi, 52:44 Bike - General 1) 5mi - 16:42(3:20/mi) 90/124bpm [300b/mi] 126cal 2) 5mi - 17:32(3:30/mi) 88/117bpm [308b/mi] 108cal 3) 4.76mi - 18:31(3:53/mi) 117/143bpm [455b/mi] 195cal Add a comment	-	3mi, 25:58 Run - General 1) 1mi - 8:07(8:07/mi) 112/125bpm [909b/mi] 101cal 378/489W 2) 1mi - 8:08(8:08/mi) 144/151bpm [1172b/mi] 124cal 384/460W 3) 1mi - 9:38(9:38/mi) 132/141bpm [1273b/mi] 128cal 369/468W 4) 0mi - 4(20:55/mi) 140/140bpm [2928b/mi] 1cal 371/377W Add a comment	-	-	-

John-James

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