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Podkin
F60 Lancashire

FETCH SUPPORTER

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Races
127
Miles
11813
Miles
316
Miles
1454
WAVA
60.37%
Mile
9:51
5k
28:20
5M
52:53
10k
49:33
10M
1:28:16
Half
1:58:47

About Me
I'm slow but I love running and can't imagine life without it. Show More...

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Recent Training
23rd Mar	General	5.1mi	1:17:30
21st Mar	General	5.1mi	1:17:33
20th Mar	General	2.6mi	54:26
19th Mar	General	6mi	1:27:27
18th Mar	General	5.1mi	1:17:25

12 Month Benchmarks	Run
100m	38
200m	1:24
Mile	11:52
5k	37:48
5mi	1:00:49

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB	1984	1985	1986	1987	1989	1991	1992	1993	1996	1997	2008	2013	2014	2015	2016	2017	2018	2019	2020	2021
1mi	18	9:51 9:51/mi	49.98											9:51 46.88			9:59 49.98	10:22 48.13	10:59 45.96
5km	67	28:20 9:07/mi	60.37									28:20 52.34		34:55 46.21	39:52 42.27	38:56 44.27	36:00 47.88	35:01 49.79	31:16 57.07	31:31 56.62	32:35 56.08	30:16 60.37
4mi	1	42:52 10:43/mi	52.73														42:52 52.73
5mi	8	52:53 10:35/mi	55.18															59:55 47.96	52:53 55.18
10km	26	49:33 7:58/mi	60.31	1:02:40 47.42	54:41 54.34		1:02:46 47.34	59:43 49.77	51:35 57.82	49:33 60.31	50:30 59.18		1:06:45 45.34				1:06:36 53.60	1:09:05 51.67	1:03:52 57.26				1:06:46 56.86
10mi	4	1:28:16 8:50/mi	55.61			1:42:52 47.63			1:28:16 55.61	1:29:44 54.70
13.1mi	3	1:58:47 9:04/mi	54.41							1:58:47 54.41	2:17:17 47.07

2021		Result	WAVA	Distance
7 Feb	Southport Mad Dog 10k - Now Virtual SB	1:06:46	56.86	10km
2020		Result	WAVA	Distance
2 May	Fake parkrun	34:13	53.40	5km
7 Mar	Fleetwood Promenade parkrun SB	30:16	60.37	5km
29 Feb	Preston parkrun	33:08	55.15	5km
22 Feb	Preston parkrun	32:37	56.02	5km
15 Feb	Blackpool parkrun	31:51	57.37	5km
1 Feb	Preston parkrun	32:53	55.57	5km
25 Jan	Preston parkrun	34:21	53.20	5km
11 Jan	Preston parkrun	33:54	53.90	5km
4 Jan	Preston parkrun	33:15	54.96	5km
1 Jan	Blackpool parkrun	34:21	53.20	5km
1 Jan	Lytham Hall parkrun	34:02	53.69	5km
2019		Result	WAVA	Distance
28 Dec	Preston parkrun	34:37	52.79	5km
25 Dec	Preston parkrun	33:28	54.60	5km
21 Dec	Preston parkrun	34:40	52.71	5km
14 Dec	Preston parkrun	34:58	52.26	5km
7 Dec	Preston parkrun	33:05	55.23	5km
30 Nov	Preston parkrun	34:13	53.40	5km
23 Nov	Blackpool parkrun SB	32:35	56.08	5km
16 Nov	Preston parkrun	34:13	53.40	5km
9 Nov	Preston parkrun	34:07	53.56	5km
2 Nov	Preston parkrun	35:16	51.81	5km
26 Oct	Preston parkrun	35:49	51.02	5km
12 Oct	Preston parkrun	36:29	50.09	5km
5 Oct	Preston parkrun	36:28	50.11	5km
28 Sep	Preston parkrun	38:01	48.07	5km
20 Jul	Blackpool parkrun	34:26	52.44	5km
8 Jun	Lochend Woods parkrun	35:29	50.88	5km
11 May	Preston parkrun	39:13	46.04	5km
20 Apr	Preston parkrun	39:03	46.24	5km
12 Jan	Preston parkrun	42:41	42.30	5km
2018		Result	WAVA	Distance
11 Aug	Fleetwood Promenade parkrun SB	31:31	56.62	5km
21 Jul	Preston parkrun	34:49	51.25	5km
14 Jul	Preston parkrun	35:23	50.43	5km
7 Jul	Preston parkrun	36:06	49.43	5km
30 Jun	Preston parkrun	35:04	50.88	5km
23 Jun	Preston parkrun	34:29	51.75	5km
16 Jun	Blackpool parkrun	34:21	51.95	5km
9 Jun	Lytham Hall parkrun	33:57	52.56	5km
1 Jan	Blackpool parkrun	31:55	55.91	5km
1 Jan	Lytham Hall parkrun	32:58	54.13	5km
2017		Result	WAVA	Distance
30 Dec	Preston parkrun	31:33	56.56	5km
25 Dec	Preston parkrun	32:48	54.40	5km
23 Dec	Preston parkrun	44:28	40.13	5km
16 Dec	Lytham Hall parkrun SB	31:16	57.07	5km
9 Dec	Preston parkrun	35:47	49.87	5km
2 Dec	preston parkrun	32:05	55.62	5km
25 Nov	Wesham 10K	1:05:28	55.86	10km
12 Nov	Windmill 10K SB	1:03:52	57.26	10km
28 Oct	Preston parkrun	39:20	45.36	5km
22 Oct	Lytham Green Drive 5 mile road race PB	52:53	55.18	5mi
24 Sep	Run Preston 10K	1:07:52	53.88	10km
16 Sep	Blackpool parkrun	32:02	55.70	5km
9 Sep	Lytham Hall parkrun	32:21	55.16	5km
26 Aug	Blackpool Illuminations 10k	1:07:37	54.08	10km
19 Aug	Preston parkrun	33:48	52.18	5km
12 Aug	Blackpool parkrun	33:06	53.28	5km
6 Aug	SAP Club - Monthly Virtual Mile ( series)	11:06	45.47	1mi
5 Aug	Preston parkrun	34:34	51.02	5km
22 Jul	Lytham Hall parkrun	34:13	51.54	5km
8 Jul	Preston parkrun	35:23	49.84	5km
2 Jul	SAP Club - Monthly Virtual Mile ( series)	11:33	43.70	1mi
1 Jul	Preston parkrun	35:39	49.47	5km
24 Jun	Preston parkrun	36:16	48.63	5km
17 Jun	Lytham Hall parkrun	37:06	47.54	5km
2 Apr	SAP Club - Monthly Virtual Mile ( series)	12:35	40.11	1mi
19 Mar	SAP Thread virtual 5 mile series	1:03:12	45.62	5mi
5 Mar	SAP Club - Monthly Virtual Mile ( series)	12:12	41.37	1mi
19 Feb	SAP Thread virtual 5 mile series	1:04:07	44.97	5mi
5 Feb	SAP Club - Monthly Virtual Mile ( series) SB	10:59	45.96	1mi
5 Feb	Southport Mad Dog 10k	1:12:00	50.17	10km
22 Jan	SAP Thread virtual 5 mile series	1:01:16	47.06	5mi
8 Jan	SAP Club - Monthly Virtual Mile ( series)	12:34	40.17	1mi
2016		Result	WAVA	Distance
20 Nov	SAP Thread virtual 5 mile series	1:00:07	47.96	5mi
6 Nov	SAP Club - Monthly Virtual Mile ( series)	12:15	41.20	1mi
23 Oct	SAP Thread virtual 5 mile series	1:09:38	41.41	5mi
22 Oct	Lytham Hall parkrun	36:57	47.73	5km
18 Jun	Lytham Hall parkrun SB	35:01	49.79	5km
1 May	SAP Club - Monthly Virtual Mile ( series)	11:38	42.89	1mi
30 Apr	Lytham Hall parkrun	35:44	48.79	5km
21 Feb	SAP Thread virtual 5 mile series SB	59:55	47.55	5mi
7 Feb	Southport Mad Dog 10k SB	1:09:05	51.67	10km
7 Feb	SAP Club - Monthly Virtual Mile ( series) SB	10:22	48.13	1mi
24 Jan	SAP Thread virtual 5 mile series	1:01:04	46.66	5mi
3 Jan	SAP Club - Monthly Virtual Mile ( series)	11:37	42.95	1mi
2015		Result	WAVA	Distance
5 Dec	SAP Club - Monthly Virtual Mile ( series) SB	9:59	49.98	1mi
8 Nov	Windmill 10k SB	1:06:36	53.60	10km
7 Nov	SAP Club - Monthly Virtual Mile ( series)	10:12	48.92	1mi
5 Oct	Wesham Road Runners Winter Handicap Race PB	42:52	52.73	4mi
3 Oct	SAP Club - Monthly Virtual Mile ( series)	10:17	48.52	1mi
27 Sep	Run Preston 10K	1:10:10	50.87	10km
5 Sep	SAP Club - Monthly Virtual Mile ( series)	10:53	45.85	1mi
25 Jul	Wilmslow parkrun SB	36:00	47.88	5km
4 Jul	SAP Club - Monthly Virtual Mile ( series)	12:26	39.67	1mi
2 May	SAP Club - Monthly Virtual Mile ( series)	11:06	44.44	1mi
4 Apr	SAP Club - Monthly Virtual Mile ( series)	12:25	39.73	1mi
8 Feb	Southport Mad Dog 10k	1:10:44	49.87	10km
2014		Result	WAVA	Distance
30 Aug	Preston parkrun SB	38:56	44.27	5km
2013		Result	WAVA	Distance
3 Aug	Preston Parkrun SB	39:52	42.27	5km
20 Jul	Preston Parkrun	42:47	39.39	5km
2008		Result	WAVA	Distance
28 Sep	Run Preston 5K SB	34:55	46.21	5km
14 Sep	Lancaster Fetch Mile PB	9:51	46.88	1mi
1997		Result	WAVA	Distance
11 May	Blackpool 10K SB	1:06:45	45.34	10km
1996		Result	WAVA	Distance
23 Jun	Corporate Challenge 5K Preston PB	28:20	52.34	5km
5 May	Chorley 5K	30:30	48.62	5km
1993		Result	WAVA	Distance
20 Jun	Freckleton Half Marathon SB	2:17:17	47.07	13.1mi
23 May	Liverpool Women's 10K	54:30	54.83	10km
9 May	Blackpool 10K SB	50:30	59.18	10km
7 Feb	Winkley 10K	53:00	56.38	10km
1992		Result	WAVA	Distance
11 Oct	Lytham Windmill Half Marathon PB	1:58:47	54.41	13.1mi
23 Aug	Ribble 10K PB	49:33	60.31	10km
22 Jun	Preston Guild Half Marathon	2:14:00	48.17	13.1mi
24 May	Liverpool Women's 10K	55:42	53.54	10km
11 May	Blackpool 10K	54:00	55.23	10km
26 Apr	Preston Guild 10 mile SB	1:29:44	54.70	10mi
2 Feb	Winkley 10K	54:47	54.44	10km
5 Jan	Preston Guild 10K	55:29	53.75	10km
1991		Result	WAVA	Distance
30 Nov	Wesham 10K	52:19	57.01	10km
13 Nov	Preston 10 mile PB	1:28:16	55.61	10mi
10 Nov	Track Attack 10K SB	51:35	57.82	10km
20 Oct	Dancers 10K	56:10	53.10	10km
7 Jul	Hambleton 10 mile	1:45:47	46.35	10mi
1989		Result	WAVA	Distance
3 Jun	Braithwaites 10K SB	59:43	49.77	10km
1987		Result	WAVA	Distance
13 Sep	Womans Own 10K SB	1:02:46	47.34	10km
1986		Result	WAVA	Distance
1 Jun	Bolton Sisters 10 mile SB	1:42:52	47.63	10mi
1985		Result	WAVA	Distance
8 Sep	Womans Own 10K SB	54:41	54.34	10km
1984		Result	WAVA	Distance
2 Sep	Womans Own 10K SB	1:02:40	47.42	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
2023	32	25	17	0	0	0	0	0	0	0	0	0	73
2023	55	65	67	0	0	0	0	0	0	0	0	0	187
2022	2	0	21	22	24	28	31	26	21	53	24	18	270
2022	144	119	104	16	53	52	63	82	89	36	2	41	800
2021	19	19	22	30	4	10	8	9	15	14	0	6	156
2021	131	123	114	113	136	115	127	148	138	128	134	113	1518
2020	16	13	4	7	8	43	46	46	50	19	16	12	280
2020	62	50	48	34	38	56	55	27	52	156	146	141	865
2020	0	0	13	6	13	0	0	0	0	0	0	0	32
2019	25	62	45	28	11	6	18	4	2	18	8	21	248
2019	21	41	57	25	31	36	24	17	21	47	65	66	451
2018	4	4	18	6	3	0	0	0	8	9	2	3	56
2018	9	37	25	44	26	48	65	20	8	0	16	16	313
2017	8	8	0	0	17	23	12	8	5	4	19	0	104
2017	52	34	45	11	22	62	73	51	52	41	49	55	547
2016	6	9	16	19	6	6	1	5	12	10	10	10	109
2016	62	51	33	26	34	28	5	25	25	39	46	34	408
2015	23	10	6	0	0	2	13	31	20	24	10	7	146
2015	32	39	22	25	14	31	51	17	31	23	36	17	338
2015	0	0	0	0	0	0	0	0	0	0	0	7	7
2014	0	0	0	0	0	2	0	0	2	0	1	0	5
2014	12	0	6	36	16	23	47	45	34	38	46	31	333
2014	0	0	0	0	9	0	0	0	0	0	0	0	9
2013	5	19	0	20	42	34	48	32	0	0	0	2	203
2013	202	59	0	0	0	0	0	0	0	0	0	0	260
2012	0	0	0	0	0	0	0	0	8	0	0	0	8
2011	23	0	0	0	0	21	28	3	0	0	0	0	74
2010	2	0	4	9	4	23	40	16	19	0	0	6	122
2009	0	0	2	0	0	0	0	0	0	0	0	0	2
2009	15	8	12	20	31	17	16	10	38	4	0	2	174
2008	17	24	16	40	52	66	40	34	20	12	27	11	359
2007	0	0	0	0	0	0	0	0	0	0	4	0	4
2007	27	9	41	7	13	2	14	21	26	25	17	0	201
2006	50	12	15	21	50	17	32	20	21	12	3	6	259
2005	17	12	6	41	42	3	30	38	1	3	15	7	214
2004	0	0	2	2	17	40	12	12	25	12	9	9	140
2003	14	13	2	0	6	32	10	5	13	8	0	0	103
2002	0	6	6	2	6	12	34	15	13	3	2	4	102
2001	0	6	0	9	0	7	5	0	2	21	4	3	56
2000	9	36	24	5	16	28	9	5	2	0	12	3	149
1999	21	27	11	16	15	12	4	17	8	3	8	0	141
1998	0	10	20	27	13	30	0	34	18	25	7	12	196
1997	12	5	15	32	20	3	5	2	2	2	7	0	104
1996	16	9	23	24	25	21	31	4	3	17	0	6	179
1995	20	18	6	0	10	5	10	0	0	0	6	8	82
1994	36	11	23	12	12	6	2	22	33	3	12	6	181
1993	66	36	56	67	72	57	3	22	47	28	16	10	479
1992	113	73	76	52	79	91	63	55	76	41	48	47	814
1991	47	24	45	30	35	101	98	46	72	55	64	56	671
1990	33	6	21	2	21	18	25	0	10	0	33	4	174
1989	23	29	25	21	52	44	37	17	4	5	3	1	260
1988	3	0	0	0	0	0	0	0	0	0	0	0	3
1987	0	0	0	0	0	6	39	32	19	41	17	8	162
1986	52	54	58	38	62	60	30	44	32	22	0	0	453

Mon 27th Feb Feb 27	Tue 28th Feb Feb 28	Wed 1st Mar Mar 1	Thu 2nd Mar Mar 2	Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5
2.1mi, 43:19 Walk - General Split Summary === 1) 1m - 21:26(21:26/m) 85/97bpm [1822b/mi] 97cal 52/59rpm 2) 1m - 20:44(20:44/m) 88/99bpm [1824b/mi] 95cal 54/59rpm 3) 0.06m - 1:09(20:01/m) 91/96bpm [1822b/mi] 5cal 55/57rpm	5.9mi, 1:31:04 Run - General Split Summary === 1) 1m - 19:23(19:23/m) 89/99bpm [1725b/mi] 95cal 107/159W 2) 1m - 13:59(13:59/m) 139/149bpm [1943b/mi] 119cal 208/303W 3) 1m - 14:10(14:10/m) 142/149bpm [2013b/mi] 111cal 210/300W 4) 1m - 15:14(15:14/m) 141/155bpm [2148b/mi] 116cal 199/329W 5) 1m - 14:41(14:41/m) 140/150bpm [2056b/mi] 112cal 201/308W 6) 0.93m - 13:36(14:38/m) 140/151bpm [2048b/mi] 105cal 200/303W	2.1mi, 41:18 Walk - General Split Summary === 1) 1m - 20:21(20:21/m) 71/86bpm [1445b/mi] 94cal 55/68rpm 2) 1m - 20:00(20:00/m) 71/81bpm [1420b/mi] 93cal 57/108rpm 3) 0.05m - 57(20:27/m) 71/74bpm [1452b/mi] 5cal 54/111rpm	5.1mi, 1:18:22 Run - General Split Summary === 1) 1m - 20:33(20:33/m) 85/97bpm [1746b/mi] 99cal 114/159W 2) 1m - 13:28(13:28/m) 138/149bpm [1859b/mi] 119cal 215/295W 3) 1m - 13:55(13:55/m) 141/149bpm [1962b/mi] 118cal 216/332W 4) 1m - 14:25(14:25/m) 139/149bpm [2004b/mi] 112cal 200/286W 5) 1m - 14:40(14:40/m) 139/149bpm [2039b/mi] 112cal 191/305W 6) 0.09m - 1:21(15:27/m) 136/145bpm [2101b/mi] 10cal 182/274W	3.9mi, 1:17:05 Walk - General Split Summary === 1) 1m - 20:00(20:00/m) 87/99bpm [1739b/mi] 93cal 54/60rpm 2) 1m - 19:44(19:44/m) 90/97bpm [1776b/mi] 94cal 54/111rpm 3) 1m - 19:43(19:43/m) 91/100bpm [1794b/mi] 94cal 55/60rpm 4) 0.88m - 17:39(20:07/m) 93/102bpm [1871b/mi] 86cal 54/60rpm	2.1mi, 41:22 Walk - General Split Summary === 1) 1m - 20:17(20:17/m) 94/107bpm [1906b/mi] 97cal 54/62rpm 2) 1m - 20:05(20:05/m) 95/109bpm [1907b/mi] 95cal 55/59rpm 3) 0.05m - 1:01(20:06/m) 94/103bpm [1890b/mi] 5cal 54/57rpm	5mi, 1:19:28 Run - General Split Summary === 1) 1m - 23:29(23:29/m) 86/102bpm [2020b/mi] 103cal 106/204W 2) 1m - 13:25(13:25/m) 141/150bpm [1891b/mi] 119cal 216/299W 3) 1m - 14:03(14:03/m) 139/149bpm [1953b/mi] 117cal 215/316W 4) 1m - 14:02(14:02/m) 141/149bpm [1978b/mi] 114cal 211/303W 5) 1m - 13:49(13:49/m) 142/151bpm [1961b/mi] 115cal 211/299W 6) 0.03m - 40(19:59/m) 137/147bpm [2738b/mi] 4cal 122/168W
Mon 6th Mar Mar 6	Tue 7th Mar Mar 7	Wed 8th Mar Mar 8	Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12
2.1mi, 32:52 Run - General Split Summary === 1) 1m - 15:47(15:47/m) 129/152bpm [2037b/mi] 114cal 177/354W 2) 1m - 15:21(15:21/m) 133/146bpm [2042b/mi] 112cal 176/321W 3) 0.04m - 51(22:28/m) 125/136bpm [2809b/mi] 5cal 118/144W 4) 0.06m - 52(15:06/m) 132/139bpm [1992b/mi] 6cal 196/341W 0mi, 37:33 Cross - Strength	5.1mi, 1:16:58 Run - General Split Summary === 1) 1m - 19:44(19:44/m) 89/102bpm [1757b/mi] 99cal 113/178W 2) 1m - 13:47(13:47/m) 138/149bpm [1902b/mi] 114cal 219/300W 3) 1m - 13:59(13:59/m) 140/150bpm [1958b/mi] 115cal 221/309W 4) 1m - 14:06(14:06/m) 140/150bpm [1975b/mi] 112cal 217/316W 5) 1m - 13:59(13:59/m) 142/153bpm [1985b/mi] 116cal 215/308W 6) 0.1m - 1:22(14:11/m) 137/143bpm [1942b/mi] 10cal 191/285W	2.6mi, 37:40 Run - General Split Summary === 1) 1m - 14:20(14:20/m) 131/143bpm [1878b/mi] 112cal 203/387W 2) 1m - 14:44(14:44/m) 132/143bpm [1945b/mi] 112cal 197/311W 3) 0.54m - 7:56(14:44/m) 132/146bpm [1945b/mi] 59cal 206/336W 4) 0.05m - 40(14:44/m) 131/139bpm [1930b/mi] 6cal 229/302W 0mi, 14:05 Cross - Strength	5.1mi, 1:17:52 Run - General Split Summary === 1) 1m - 20:06(20:06/m) 89/100bpm [1789b/mi] 101cal 121/175W 2) 1m - 13:35(13:35/m) 140/148bpm [1901b/mi] 120cal 229/330W 3) 1m - 14:01(14:01/m) 140/148bpm [1962b/mi] 119cal 222/310W 4) 1m - 14:11(14:11/m) 141/150bpm [1999b/mi] 117cal 218/324W 5) 1m - 14:31(14:31/m) 139/149bpm [2018b/mi] 112cal 203/295W 6) 0.1m - 1:29(15:00/m) 140/146bpm [2101b/mi] 12cal 206/314W	4.4mi, 1:23:01 Walk - General Split Summary === 1) 1mi - 18:14(18:14/mi) 94/106bpm [1714b/mi] 88cal 55/60rpm 2) 1mi - 19:31(19:31/mi) 96/104bpm [1873b/mi] 95cal 56/115rpm 3) 1mi - 19:14(19:14/mi) 97/104bpm [1865b/mi] 94cal 57/119rpm 4) 1mi - 18:53(18:53/mi) 101/108bpm [1907b/mi] 96cal 57/115rpm 5) 0.37mi - 7:10(19:16/mi) 105/114bpm [2023b/mi] 37cal 56/113rpm 0mi, 7:05 Cross - Strength 0mi, 1 Run - General Split Summary === 1) 0mi - 1(7:46/mi) 63/63bpm [489b/mi]	5.1mi, 1:16:00 Run - General Split Summary === 1) 1mi - 19:26(19:26/mi) 88/100bpm [1710b/mi] 99cal 112/175W 2) 1mi - 13:29(13:29/mi) 138/148bpm [1862b/mi] 114cal 215/287W 3) 1mi - 13:39(13:39/mi) 141/148bpm [1925b/mi] 116cal 222/308W 4) 1mi - 14:13(14:13/mi) 140/149bpm [1991b/mi] 114cal 209/309W 5) 1mi - 14:05(14:05/mi) 140/149bpm [1971b/mi] 112cal 212/353W 6) 0.09mi - 1:08(13:05/mi) 148/151bpm [1936b/mi] 11cal 252/346W	5.1mi, 1:16:26 Run - General Split Summary === 1) 1mi - 19:38(19:38/mi) 89/100bpm [1748b/mi] 99cal 112/206W 2) 1mi - 13:17(13:17/mi) 139/148bpm [1847b/mi] 119cal 230/334W 3) 1mi - 13:35(13:35/mi) 142/148bpm [1929b/mi] 120cal 233/330W 4) 1mi - 14:14(14:14/mi) 140/149bpm [1994b/mi] 117cal 216/329W 5) 1mi - 14:12(14:12/mi) 140/148bpm [1987b/mi] 113cal 213/344W 6) 0.11mi - 1:30(13:53/mi) 139/146bpm [1929b/mi] 12cal 213/293W
Mon 13th Mar Mar 13	Tue 14th Mar Mar 14	Wed 15th Mar Mar 15	Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19
0mi, 48:14 Cross - Strength	5.1mi, 1:17:14 Run - General Split Summary === 1) 1mi - 19:36(19:36/mi) 95/106bpm [1862b/mi] 98cal 126/396W 2) 1mi - 14:10(14:10/mi) 137/149bpm [1941b/mi] 116cal 215/316W 3) 1mi - 14:02(14:02/mi) 140/150bpm [1964b/mi] 118cal 220/330W 4) 1mi - 14:08(14:08/mi) 141/148bpm [1993b/mi] 115cal 218/404W 5) 1mi - 13:47(13:47/mi) 141/148bpm [1944b/mi] 118cal 218/316W 6) 0.1mi - 1:31(14:33/mi) 137/147bpm [1993b/mi] 12cal 185/282W	0mi, 53:01 Cross - Strength	5.1mi, 1:17:35 Run - General Split Summary === 1) 1mi - 19:54(19:54/mi) 87/101bpm [1731b/mi] 98cal 110/300W 2) 1mi - 13:39(13:39/mi) 139/150bpm [1897b/mi] 117cal 216/302W 3) 1mi - 14:01(14:01/mi) 141/150bpm [1977b/mi] 116cal 217/312W 4) 1mi - 14:11(14:11/mi) 142/149bpm [2013b/mi] 116cal 213/289W 5) 1mi - 14:17(14:17/mi) 141/150bpm [2014b/mi] 114cal 209/342W 6) 0.11mi - 1:34(14:55/mi) 141/148bpm [2104b/mi] 12cal 201/290W	2.1mi, 42:54 Walk - General Split Summary === 1) 1mi - 20:36(20:36/mi) 89/100bpm [1834b/mi] 96cal 53/60rpm 2) 1mi - 20:47(20:47/mi) 93/105bpm [1934b/mi] 97cal 53/62rpm 3) 0.08mi - 1:30(19:57/mi) 98/101bpm [1954b/mi] 7cal 56/116rpm	5.1mi, 1:17:25 Run - General Split Summary === 1) 1mi - 20:08(20:08/mi) 91/104bpm [1832b/mi] 98cal 106/159W 2) 1mi - 13:22(13:22/mi) 140/154bpm [1870b/mi] 116cal 219/291W 3) 1mi - 13:56(13:56/mi) 142/156bpm [1979b/mi] 117cal 215/298W 4) 1mi - 14:02(14:02/mi) 141/152bpm [1979b/mi] 114cal 206/291W 5) 1mi - 14:29(14:29/mi) 140/153bpm [2028b/mi] 112cal 193/271W 6) 0.12mi - 1:28(12:34/mi) 146/156bpm [1836b/mi] 14cal 236/293W	6mi, 1:27:27 Run - General Split Summary === 1) 1mi - 19:05(19:05/mi) 91/103bpm [1737b/mi] 97cal 116/151W 2) 1mi - 12:57(12:57/mi) 141/149bpm [1826b/mi] 121cal 231/412W 3) 1mi - 12:48(12:48/mi) 142/148bpm [1818b/mi] 118cal 239/392W 4) 1mi - 14:18(14:18/mi) 143/153bpm [2044b/mi] 116cal 211/312W 5) 1mi - 14:09(14:09/mi) 140/149bpm [1980b/mi] 114cal 204/514W 6) 1mi - 14:07(14:07/mi) 140/149bpm [1976b/mi] 115cal 202/500W 7) 0mi - 4(20:08/mi) 145/145bpm [2919b/mi] 1cal 235/237W
Mon 20th Mar Mar 20	Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23	Fri 24th Mar Mar 24	Sat 25th Mar Mar 25	Sun 26th Mar Mar 26
2.6mi, 54:26 Walk - General Split Summary === 1) 1mi - 21:05(21:05/mi) 91/103bpm [1918b/mi] 94cal 54/61rpm 2) 1mi - 20:16(20:16/mi) 95/107bpm [1925b/mi] 94cal 56/60rpm 3) 0.64mi - 13:05(20:36/mi) 97/105bpm [1998b/mi] 63cal 55/112rpm	5.1mi, 1:17:33 Run - General Split Summary === 1) 1mi - 20:35(20:35/mi) 90/102bpm [1852b/mi] 101cal 106/168W 2) 1mi - 13:33(13:33/mi) 141/149bpm [1910b/mi] 115cal 229/374W 3) 1mi - 14:00(14:00/mi) 143/148bpm [2003b/mi] 114cal 233/306W 4) 1mi - 14:06(14:06/mi) 144/149bpm [2030b/mi] 117cal 231/345W 5) 1mi - 13:59(13:59/mi) 145/150bpm [2027b/mi] 114cal 234/357W 6) 0.09mi - 1:20(14:29/mi) 147/150bpm [2130b/mi] 11cal 217/261W	-	5.1mi, 1:17:30 Run - General Split Summary === 1) 1mi - 20:39(20:39/mi) 87/100bpm [1796b/mi] 103cal 104/190W 2) 1mi - 13:37(13:37/mi) 138/147bpm [1878b/mi] 123cal 235/359W 3) 1mi - 13:49(13:49/mi) 142/148bpm [1963b/mi] 121cal 237/347W 4) 1mi - 13:58(13:58/mi) 144/150bpm [2011b/mi] 122cal 235/346W 5) 1mi - 13:45(13:45/mi) 145/151bpm [1993b/mi] 121cal 240/369W 6) 0.11mi - 1:43(15:17/mi) 143/150bpm [2184b/mi] 15cal 208/294W	-	-	-

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Podkin
F60 Lancashire