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M55

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Hips

Ashford and District RRC

Races
137
Miles
20232
Miles
62
Miles
638
Miles
1469
WAVA
72.83%
5k
19:54
5M
33:23
10k
40:52
10M
1:08:08
Half
1:29:27
20M
2:31:10
Mara
3:28:50
50k
6:13:46

About Me
Started running about 10 years ago to help loose weight after quiting smoking,like most people on fetch i soon became addicted. Joined the local club August 2008 and have not looked back since, have beaten all previuos PB's, and am improving week by week. Suffered a set back in september 2013 due to a hip injury, now have started the road back to full fitness Show More...

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Recent Blogs
Back to fitness	Mar 2014
Done it at last	Aug 2008
Out the door	Aug 2008
must get motivated	Aug 2008

Recent Training
30th Mar	General	4.9mi	42:21
29th Mar	General	0.4mi	20:45
28th Mar	General	5.2mi	47:31
27th Mar	General	0.6mi	26:17
26th Mar	General	1.7mi	28:15

Planned Races
Folkestone 10	7th Apr
Beachy Head Marathon	21st Oct

12 Month Benchmarks	Run	Bike
Mile	6:46	4:21
5k	21:53	16:32
5mi	36:25	27:55
10k	45:10	35:07
10mi	1:19:16	0
Half	1:59:57	0
20mi	3:30:56	0
Mara	4:44:07	0
50k	5:41:38	0

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Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023
5km	25	19:54 6:24/mi	72.83		22:07 60.74				21:26 64.56	20:15 68.86	21:04 66.69	21:09 66.94	20:25 69.89		19:54 72.83	21:00 69.57
5mi	2	33:23 6:41/mi	71.86						34:37 65.47								33:23 71.86
10km	32	40:52 6:35/mi	72.75	45:08 59.89	45:56 59.22	44:29 61.59	42:31 64.94	42:06 66.11	41:52 67.00	42:43 66.20	43:29 65.56		41:31 69.79	41:24 70.57	40:52 72.09	41:06 72.29	41:11 72.75	4:46:31 10.55		45:15 67.95
6.5mi	2	45:33 7:00/mi	68.81											52:36 58.59		45:33 68.81
6.7mi	1	56:14 8:27/mi	57.60														56:14 57.60
7.5mi	1	58:54 7:51/mi	62.60														58:54 62.60
10mi	24	1:08:08 6:49/mi	71.90	1:17:32 57.92		1:14:02 61.56	1:10:26 64.70	1:09:04 66.52	1:09:45 66.40	1:10:50 65.92	1:08:08 69.10		1:10:13 68.18	1:11:22 67.65	1:10:16 69.30	1:08:18 71.90	1:11:08 69.64		1:13:17 68.79	1:19:20 64.11
13.1mi	15	1:29:27 6:50/mi	72.01	1:45:31 55.95	1:41:34 58.47		1:33:25 64.49	1:31:35 66.32	1:29:34 68.37	1:33:33 66.01	1:29:57 69.22			1:30:52 70.28	1:29:27 72.01
30km	9	2:29:20 8:01/mi	63.42										2:58:00 51.85	2:54:30 53.34	2:40:50 58.38	2:29:20 63.42	2:39:15 59.99		2:44:11 59.23	2:56:48 55.50
20mi	4	2:31:10 7:34/mi	66.06		2:42:00 57.33					2:34:59 62.30				2:31:10 66.06					2:47:42 62.22
26.2mi	13	3:28:50 7:58/mi	65.63		4:27:42 46.52				3:28:50 61.49	3:47:02 57.03	3:37:49 59.94			3:34:43 62.37			3:29:25 65.63	3:53:18 59.43	4:50:08 48.66
50km	2	6:13:46 12:02/mi	44.83													6:13:46 44.83					6:32:35 44.63
31.1mi	1	5:07:02 9:52/mi	56.60																5:07:02 56.60
45mi	1	7:48:25 10:25/mi	57.71													7:48:25 57.71
50mi	1	11:38:24 13:58/mi	44.56																	11:38:24 44.56

Date	Planned Races			Distance
21 Oct	Beachy Head Marathon Confirmed			26.2mi
7 Apr	Folkestone 10 Confirmed			10mi
2023		Result	WAVA	Distance
18 Mar	Hundred Hills 50km SB	6:32:35	44.63	50km
2022		Result	WAVA	Distance
20 Nov	ATC 666 Trail Run		0.00	6.66mi
29 Oct	Kent XC League - Race 2	40:15	60.80	8km
9 Oct	Givaudan Ashford 10K SB	45:15	67.95	10km
26 Jun	North Downs Run SB	2:56:48	55.50	30km
21 May	North Downs Way 50 PB	11:38:24	44.56	50mi
15 Apr	Folkestone 10 SB	1:19:20	64.11	10mi
23 Jan	Canterbury 10	1:23:36	60.84	10mi
2021		Result	WAVA	Distance
3 Dec	Lucky Dip Marathon SB	4:50:08	48.66	26.2mi
11 Nov	Armistice Challenge PB	5:07:02	56.60	31.1mi
24 Oct	Woodchurch 10 mile SB	1:13:17	68.79	10mi
12 Sep	Rye Ancient Trails 30k	2:50:32	57.03	30km
15 Aug	Lydd 20 SB	2:47:42	62.22	20mi
10 Jul	Vampire challenge	50 / 0	0.00	6hr
27 Jun	North Downs Run SB	2:44:11	59.23	30km
2020		Result	WAVA	Distance
24 Oct	Beachy Head Marathon SB	4:46:31	10.55	10km
4 Oct	Kent Spring Marathon SB	3:53:18	59.43	26.2mi
8 Mar	Lydd 20		0.00	20mi
2019		Result	WAVA	Distance
14 Dec	The Usual Suspects Challenge	5:11:32	44.51	26.2mi
8 Dec	Turkey Run - Maidstone Harriers PB	58:54	62.60	7.5mi
17 Nov	ATC 666 Trail Run PB	56:14	57.60	6.66mi
26 Oct	Beachy Head Marathon	4:18:27	53.18	26.2mi
12 Oct	Kent XC League - Race 1		0.00	6.1mi
6 Oct	Givaudan Ashford 10K SB	41:11	72.75	10km
8 Sep	Rye Ancient Trails 30k SB	2:39:15	59.99	30km
28 Jul	Romney Marsh 10k	42:00	71.34	10km
14 Jul	Mid Kent 5 Miler PB	33:23	71.86	5mi
11 May	Bewl Water Marathon	3:57:26	57.88	26.2mi
19 Apr	Folkestone 10	1:11:29	69.30	10mi
24 Mar	Medway Megalith Marathon	4:38:27	49.36	26.2mi
26 Feb	Marathon Day Marathon SB	3:29:25	65.63	26.2mi
27 Jan	Canterbury 10 SB	1:11:08	69.64	10mi
2018		Result	WAVA	Distance
9 Dec	Turkey Run - Maidstone Harriers PB	45:33	68.81	6.5mi
10 Nov	Battle of Britain Challenge	33 / 0	0.00	6hr
7 Oct	Givaudan Ashford 10K	42:15	70.32	10km
9 Sep	Rye Ancient Trails 30k	2:45:31	57.22	30km
7 Jul	Serpent Trail 50k PB	6:13:46	44.83	50km
24 Jun	North Downs Run PB	2:29:20	63.42	30km
27 May	Folkestone Coastal 10K SB	41:06	72.29	10km
30 Mar	Folkestone 10 SB	1:08:18	71.90	10mi
25 Feb	Headcorn Half Marathon		0.00	13.1mi
27 Jan	Ashford parkrun SB	21:00	69.57	5km
13 Jan	Country to Capital PB	7:48:25	57.71	45mi
2017		Result	WAVA	Distance
26 Nov	Brett Ashford Half Marathon		0.00	13.1mi
8 Oct	Givaudan Ashford 10K PB	40:52	72.09	10km
2 Sep	Hardelot 10k	41:53	70.34	10km
25 Jun	North Downs Run SB	2:40:50	58.38	30km
19 May	Podplus Ashford Summer 5K Series Race One May PB	19:54	72.83	5km
14 Apr	Folkestone 10 SB	1:10:16	69.30	10mi
12 Mar	Lydd Half Marathon PB	1:29:27	72.01	13.1mi
2016		Result	WAVA	Distance
11 Dec	Turkey Run - Maidstone Harriers SB	52:36	58.59	6.5mi
29 Oct	Beachy Head Marathon	4:26:38	50.22	26.2mi
9 Oct	Givaudan Ashford 10K SB	41:24	70.57	10km
26 Jun	North Downs Run SB	2:54:30	53.34	30km
5 Jun	Staplehurst 10k	41:50	69.84	10km
24 Apr	London Marathon SB	3:34:43	62.37	26.2mi
13 Mar	Lydd 20 Mile PB	2:31:10	66.06	20mi
14 Feb	Headcorn Half Marathon SB	1:30:52	70.28	13.1mi
24 Jan	Canterbury 10 SB	1:11:22	67.65	10mi
2015		Result	WAVA	Distance
5 Dec	Ashford parkrun	20:52	68.91	5km
11 Oct	Givaudan Ashford 10k SB	41:31	69.79	10km
11 Sep	Rye 5k SB	20:25	69.89	5km
28 Jun	North Downs Run SB	2:58:00	51.85	30km
22 May	Littlestone RNLI 10k	42:32	68.13	10km
9 May	Ashford parkrun		0.00	5km
3 Apr	Folkestone 10 SB	1:10:13	68.18	10mi
28 Feb	Ashford parkrun	20:30	69.60	5km
7 Feb	Ashford parkrun	21:11	67.36	5km
24 Jan	Ashford parkrun	20:56	68.16	5km
3 Jan	Ashford parkrun	21:53	65.20	5km
2014		Result	WAVA	Distance
12 Sep	PodPlus Ashford 5k Summer Series SB	21:09	66.94	5km
5 Sep	Rye Summer - 5k	21:24	66.16	5km
30 Aug	Ashford parkrun	21:48	64.95	5km
15 Aug	Pod plus Summer 5k - Race 3	22:15	63.63	5km
2 Aug	Ashford ParkRun	23:00	61.56	5km
26 Apr	Ashford Parkrun	22:04	64.16	5km
19 Apr	Ashford Park Run	28:25	49.82	5km
29 Mar	Ashford Park Run	21:46	65.05	5km
2013		Result	WAVA	Distance
13 Sep	The Ashford Summer 5k Series SB	21:04	66.69	5km
10 Aug	Maidstone Park Run	21:38	64.95	5km
26 May	FOLKESTONE COASTAL 10K SB	43:29	65.56	10km
21 Apr	London Marathon SB	3:37:49	59.94	26.2mi
29 Mar	Folkestone 10 mile PB	1:08:08	69.10	10mi
10 Mar	Lydd Half Marathon SB	1:29:57	69.22	13.1mi
27 Jan	Barratts Canterbury 10	1:15:19	62.51	10mi
2012		Result	WAVA	Distance
14 Oct	Givaudan Ashford 10K SB	42:43	66.20	10km
7 Oct	Sittingbourne 10	1:13:20	63.68	10mi
7 Sep	The Ashford Summer 5k Series SB	20:15	68.86	5km
29 Aug	The Samphire Hoe 5k Series - Finals Night	21:48	63.96	5km
17 Jun	The 4th Staplehurst 10k		0.00	10km
27 May	FOLKESTONE COASTAL 10K	47:02	60.12	10km
19 May	parkrun Whitstable	21:18	65.46	5km
22 Apr	London Marathon SB	3:47:02	57.03	26.2mi
6 Apr	Folkestone 10 SB	1:10:50	65.92	10mi
1 Apr	Paddock Wood Half Marathon SB	1:33:33	66.01	13.1mi
11 Mar	Lydd Half-Marathon	1:33:43	65.89	13.1mi
4 Mar	Thanet 20 SB	2:34:59	62.30	20mi
2011		Result	WAVA	Distance
6 Nov	Deal 5 Miler SB	34:37	65.47	5mi
9 Oct	Givaudan Ashford 10K	44:44	62.71	10km
9 Sep	Ashford Summer 5k SB	21:26	64.56	5km
22 May	Sittingbourne Invicta 10K		0.00	10km
22 Apr	Folkestone 10	1:12:11	64.16	10mi
10 Apr	Brighton Marathon PB	3:28:50	61.49	26.2mi
13 Mar	Lydd Half-Marathon SB	1:29:34	68.37	13.1mi
27 Feb	Tunbridge Wells Half Marathon	1:37:11	63.01	13.1mi
6 Feb	Ashford & District 10k SB	41:52	67.00	10km
30 Jan	Canterbury 10 Mile SB	1:09:45	66.40	10mi
2010		Result	WAVA	Distance
10 Oct	Givaudan Ashford 10K SB	42:06	66.11	10km
26 Sep	Folkestone Half Marathon	1:33:49	64.74	13.1mi
4 Sep	The Charing 10K	43:45	63.61	10km
22 May	Beast in the East (The Grim)	52:49	52.69	10km
16 May	Stelling Minnis 10K	44:49	62.10	10km
11 Apr	Paddock Wood Half Marathon SB	1:31:35	66.32	13.1mi
2 Apr	The Folkestone 10 SB	1:09:04	66.52	10mi
17 Jan	Dartford 10 (9th Les Witton Memorial Race)	1:13:59	62.10	10mi
2009		Result	WAVA	Distance
6 Dec	Thanet Coastal 10	1:13:09	62.80	10mi
11 Oct	Givaudan Ashford 10K SB	42:31	64.94	10km
27 Sep	Folkestone Rotary Half Marathon	1:40:38	59.87	13.1mi
5 Jul	The Mount Ephraim Summer 10K	46:23	59.53	10km
17 May	Stelling Minnis 10K	43:51	62.97	10km
10 Apr	Folkestone 10 SB	1:10:26	64.70	10mi
5 Apr	Paddock Wood Half Marathon SB	1:33:25	64.49	13.1mi
15 Feb	Dover Mercury Half Marathon	1:37:03	62.08	13.1mi
25 Jan	Barretts Canterbury 10	1:14:46	60.95	10mi
2008		Result	WAVA	Distance
7 Dec	Thanet Coastal 10 SB	1:14:02	61.56	10mi
12 Oct	Givaudan Ashford 10K SB	44:29	61.59	10km
21 Mar	Folkestone 10 mile	1:16:38	59.01	10mi
17 Feb	Ashford & District 10k	47:19	57.90	10km
27 Jan	Barretts Canterbury 10 Mile	1:17:48	58.13	10mi
2007		Result	WAVA	Distance
9 Dec	Ditton Turkey Run	56:14	55.44	7mi
7 Oct	Ashford Givaudin 10k	46:18	58.75	10km
16 Sep	Faversham 10K	47:47	56.93	10km
6 Jul	ashford tri summer series 5k race 3	22:47	58.96	5km
1 Jun	ashford tri summer series(race2) SB	22:07	60.74	5km
4 May	ashford tri summer 5k series	22:34	59.53	5km
22 Apr	London Marathon SB	4:27:42	46.52	26.2mi
1 Apr	Paddock Wood Half Marathon SB	1:41:34	58.47	13.1mi
4 Mar	Thanet 20 SB	2:42:00	57.33	20mi
18 Feb	Ashford & Districtv10k SB	45:56	59.22	10km
11 Feb	Dover Half Marathon	1:45:38	56.22	13.1mi
2006		Result	WAVA	Distance
3 Dec	Thanet Coastal 10M SB	1:17:32	57.92	10mi
8 Oct	Quest 10k (Ashford) SB	45:08	59.89	10km
10 Sep	Great Forest Run 10k	49:01	55.14	10km
15 Jul	The Rhino Challenge 10K	49:53	54.19	10km
12 Mar	Hastings Half Marathon SB	1:45:31	55.95	13.1mi

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	50	29	29	0	0	0	0	0	0	0	0	0	109
2023	3.2	3.9	3.5	0	0	0	0	0	0	0	0	0	10.7
2023	100	136	103	0	0	0	0	0	0	0	0	0	340
2022	54	27	36	43	47	42	42	63	40	81	32	47	552
2022	2.1	3.7	3.4	3.3	1.9	2.1	3.6	0.5	0.6	4.7	3.6	1.9	31.3
2022	135	150	195	204	118	68	110	103	110	131	120	130	1575
2022	0	0	0	0	0	11	13	0	20	12	0	0	56
2021	47	36	42	42	22	15	30	32	53	25	28	57	428
2021	0	0	0	0	0	0	0	0	0	1	4.5	1.8	7.3
2021	82	79	114	138	164	158	140	153	105	157	103	88	1480
2021	0	0	0	8	0	0	0	0	0	0	6	0	14
2020	0	0	0	34	15	35	28	21	4	4	35	102	279
2020	151	172	185	107	146	122	134	182	168	168	66	20	1620
2020	0	10	0	0	8	0	0	0	0	0	0	0	18
2019	15	4	0	4	1	11	3	0	0	0	0	0	38
2019	145	125	115	128	113	112	123	187	186	158	140	111	1643
2019	4	10	0	0	0	0	0	0	0	0	0	0	15
2018	0	0	0	0	0	0	0	0	0	0	18	0	18
2018	129	95	119	116	139	136	143	131	107	121	76	144	1457
2018	0	0	0	0	8	0	0	0	0	0	0	0	8
2017	111	105	122	100	121	119	142	91	128	111	133	149	1432
2017	0	9	0	0	0	0	0	0	0	0	0	0	9
2016	174	146	176	133	96	91	78	135	138	123	64	61	1414
2016	0	0	0	0	27	0	0	0	0	0	0	0	27
2015	87	72	115	86	157	126	90	57	75	99	87	91	1142
2015	10	12	0	7	4	0	0	0	0	0	0	0	33
2014	17	0	0	0	0	0	0	0	0	0	0	0	17
2014	0	24	58	87	26	1	28	70	99	74	59	65	590
2014	4	0	39	10	16	49	0	15	0	0	0	0	133
2013	0	0	0	0	0	0	0	0	0	0	0	8	8
2013	127	157	182	107	80	26	49	70	53	24	0	3	877
2013	0	0	0	0	0	7	14	10	9	25	0	0	65
2012	146	113	124	88	100	54	102	115	79	72	69	95	1157
2012	6	0	0	5	8	16	20	5	0	0	0	0	61
2011	165	126	114	91	49	17	0	42	89	100	51	80	924
2011	0	0	0	0	10	14	0	0	0	0	0	0	25
2010	0	3.7	1.8	1	0.5	4.1	1.4	0.5	0	0	0	0	12.8
2010	87	84	117	102	75	5	71	113	112	74	86	74	1001
2010	0	0	0	0	16	49	0	0	0	0	0	0	65
2009	0	0	0	0	0	0	0	0	0	2	0	0	2
2009	124	85	115	93	95	82	95	125	116	46	85	56	1116
2009	0	8	19	0	11	0	0	16	0	0	15	0	70
2008	0	0	0	0	7	2	0	10	0	0	0	0	19
2008	82	81	89	58	47	93	47	82	84	87	76	68	895
2008	0	0	0	0	0	8	19	14	0	0	0	0	42
2007	93	107	96	79	74	56	47	41	94	48	53	22	808
2006	104	105	85	0	5	80	75	79	73	72	74	10	761

Sat 4th Mar Mar 4	Sun 5th Mar Mar 5	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
3.4mi, 33:32 Run - General Split Summary === 1) 1m - 10:21(10:21/m) 138/149bpm [1429b/mi] 134cal 79/85rpm 5.79/8.25mph 2) 1m - 9:43(9:43/m) 134/149bpm [1302b/mi] 123cal 79/81rpm 6.18/7.11mph 3) 1m - 9:36(9:36/m) 149/160bpm [1431b/mi] 163cal 80/82rpm 6.25/7.9mph 4) 0.4m - 3:51(9:43/m) 136/142bpm [1321b/mi] 54cal 79/80rpm 6.18/7.14mph Add a comment 0.4mi, 20:37 Swim - General Split Summary === 1) 0.26m - 11:17(44:08/m) 157/183bpm [6928b/mi] 192cal 1.36/1.83mph 2) 0.17m - 7:44(45:23/m) 155/176bpm [7034b/mi] 116cal 1.32/1.62mph 3) 0.03m - 1:07(39:16/m) 175/187bpm [6871b/mi] 24cal 1.53/1.76mph Add a comment 3mi, 30:27 Run - General Split Summary === 1) 1m - 10:00(10:00/m) 131/139bpm [1310b/mi] 122cal 78/79rpm 6/7.78mph 2) 1m - 10:00(10:00/m) 136/142bpm [1360b/mi] 130cal 78/79rpm 6/7.07mph 3) 1m - 10:16(10:16/m) 140/155bpm [1437b/mi] 126cal 78/81rpm 5.85/6.35mph 4) 0.03m - 14(6:44/m) 134/135bpm [902b/mi] 14cal 78/78rpm 8.9/7mph Add a comment	1.4mi, 26:50 Walk - General Split Summary === 1) 1m - 19:20(19:20/m) 106/119bpm [2047b/mi] 111/138rpm 2) 0.36m - 7:29(20:36/m) 105/125bpm [2158b/mi] 110/154rpm Add a comment 9mi, 1:48:40 Run - General Split Summary === 1) 1m - 10:14(10:14/m) 139/151bpm [1422b/mi] 138cal 81/83rpm 5.86/6.31mph 2) 1m - 13:05(13:05/m) 156/166bpm [2041b/mi] 223cal 60/86rpm 4.59/6.46mph 3) 1m - 11:43(11:43/m) 143/159bpm [1675b/mi] 150cal 78/101rpm 5.12/6.24mph 4) 1m - 13:46(13:46/m) 155/170bpm [2134b/mi] 246cal 58/88rpm 4.36/6.49mph 5) 1m - 13:00(13:00/m) 159/173bpm [2067b/mi] 207cal 59/87rpm 4.62/6.82mph 6) 1m - 11:51(11:51/m) 144/159bpm [1707b/mi] 163cal 78/85rpm 5.06/6.42mph 7) 1m - 11:28(11:28/m) 149/164bpm [1708b/mi] 155cal 75/86rpm 5.23/6.31mph 8) 1m - 10:03(10:03/m) 130/138bpm [1307b/mi] 91cal 80/102rpm 5.97/7.14mph 9) 1m - 9:57(9:57/m) 140/150bpm [1394b/mi] 114cal 81/96rpm 6.03/6.6mph 10) 0.02m - 3:35(3:00:52/m) 111/142bpm [20076b/mi] 14cal 58/127rpm 0.33/6.4mph Add a comment	2.1mi, 33:18 Walk - General Split Summary === 1) 1m - 15:32(15:32/m) 104/129bpm [1611b/mi] 124/148rpm 2) 1m - 15:43(15:43/m) 108/143bpm [1698b/mi] 122/142rpm 3) 0.12m - 2:03(17:37/m) 112/149bpm [1972b/mi] 119/122rpm Add a comment	2.1mi, 34:23 Walk - General Split Summary === 1) 1m - 16:43(16:43/m) 92/132bpm [1544b/mi] 118/124rpm 2) 1m - 16:15(16:15/m) 106/124bpm [1716b/mi] 118/138rpm 3) 0.08m - 1:25(17:30/m) 91/101bpm [1591b/mi] 116/118rpm Add a comment 0.6mi, 30:42 Swim - General Split Summary === 1) 0.64m - 30:39(47:56/m) 140/170bpm [6711b/mi] 380cal 1.25/1.73mph Add a comment	4.7mi, 47:35 Run - General Split Summary === 1) 1m - 10:07(10:07/m) 134/147bpm [1357b/mi] 131cal 79/82rpm 5.93/6.4mph 2) 1m - 10:08(10:08/m) 138/149bpm [1399b/mi] 115cal 79/81rpm 5.92/6.42mph 3) 1m - 9:46(9:46/m) 141/148bpm [1377b/mi] 143cal 80/82rpm 6.14/6.51mph 4) 1m - 10:13(10:13/m) 142/149bpm [1450b/mi] 146cal 79/81rpm 5.87/6.44mph 5) 0.71m - 7:22(10:20/m) 136/143bpm [1406b/mi] 84cal 77/79rpm 5.8/6.38mph Add a comment	3.1mi, 30:19 Run - General Split Summary === 1) 1m - 10:19(10:19/m) 90/90bpm [929b/mi] 64cal 79/80rpm 5.81/6.22mph 2) 1m - 9:28(9:28/m) 90/90bpm [851b/mi] 64cal 79/81rpm 6.34/6.76mph 3) 1m - 9:13(9:13/m) 90/90bpm [830b/mi] 64cal 80/81rpm 6.51/6.93mph 4) 0.12m - 1:20(11:15/m) 90/90bpm [1012b/mi] 128cal 78/80rpm 5.33/6.49mph Add a comment	2.7mi, 43:57 Walk - General Split Summary === 1) 1mi - 16:27(16:27/mi) 108/132bpm [1773b/mi] 123/164rpm 2) 1mi - 16:03(16:03/mi) 107/134bpm [1719b/mi] 122/158rpm 3) 0.72mi - 11:27(15:57/mi) 104/143bpm [1655b/mi] 122/130rpm Add a comment 3.4mi, 1:07:45 Walk - General Split Summary === 1) 1m - 18:42(18:42/m) 112/170bpm [2097b/mi] 113/120rpm 2) 1m - 18:29(18:29/m) 117/169bpm [2161b/mi] 111/134rpm 3) 1m - 21:00(21:00/m) 124/194bpm [2594b/mi] 112/150rpm 4) 0.44m - 9:34(21:36/m) 107/168bpm [2318b/mi] 111/142rpm Add a comment
Sat 11th Mar Mar 11	Sun 12th Mar Mar 12	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
6.5mi, 1:09:55 Run - General Split Summary === 1) 1mi - 10:33(10:33/mi) 128/137bpm [1350b/mi] 115cal 77/79rpm 5.69/6.06mph 2) 1mi - 10:11(10:11/mi) 133/140bpm [1355b/mi] 127cal 78/79rpm 5.89/6.15mph 3) 1mi - 10:46(10:46/mi) 138/162bpm [1486b/mi] 144cal 78/79rpm 5.57/6.62mph 4) 1mi - 10:56(10:56/mi) 131/143bpm [1431b/mi] 121cal 76/78rpm 5.49/6.06mph 5) 1mi - 11:48(11:48/mi) 126/139bpm [1486b/mi] 107cal 76/107rpm 5.09/6.55mph 6) 1mi - 10:02(10:02/mi) 136/148bpm [1365b/mi] 119cal 79/79rpm 5.98/6.67mph 7) 0.52mi - 5:41(10:52/mi) 130/137bpm [1414b/mi] 57cal 77/79rpm 5.52/5.99mph Add a comment	2.2mi, 22:04 Run - General Split Summary === 1) 1mi - 10:32(10:32/mi) 96/110bpm [1011b/mi] 72cal 79/85rpm 5.7/6.93mph 2) 1mi - 9:43(9:43/mi) 147/189bpm [1429b/mi] 156cal 80/81rpm 6.17/6.78mph 3) 0.18mi - 1:49(9:47/mi) 153/185bpm [1498b/mi] 38cal 78/81rpm 6.13/7.18mph Add a comment 0.5mi, 22:23 Swim - General Split Summary === 1) 0.45mi - 20:56(46:03/mi) 132/157bpm [6080b/mi] 241cal 1.3/1.79mph 2) 0.03mi - 1:12(42:08/mi) 136/143bpm [5731b/mi] 14cal 1.42/1.6mph Add a comment 3.1mi, 32:08 Run - General Split Summary === 1) 1mi - 10:20(10:20/mi) 109/109bpm [1126b/mi] 88cal 79/80rpm 5.81/7.02mph 2) 1mi - 10:08(10:08/mi) 110/113bpm [1114b/mi] 15cal 79/80rpm 5.92/6.29mph 3) 1mi - 10:27(10:27/mi) 110/113bpm [1149b/mi] 15cal 79/80rpm 5.74/6.96mph 4) 0.11mi - 1:15(11:26/mi) 110/113bpm [1257b/mi] 193cal 75/79rpm 5.25/6.62mph Add a comment	2mi, 30:49 Walk - General Split Summary === 1) 1mi - 14:39(14:39/mi) 130/191bpm [1903b/mi] 125/142rpm 2) 1mi - 15:48(15:48/mi) 125/155bpm [1968b/mi] 123/148rpm 3) 0.01mi - 21(32:32/mi) 121/123bpm [3934b/mi] 116/120rpm Add a comment	-	5.9mi, 1:00:27 Run - General Split Summary === 1) 1mi - 10:24(10:24/mi) 124/134bpm [1290b/mi] 113cal 79/80rpm 5.76/6.31mph 2) 1mi - 10:09(10:09/mi) 131/142bpm [1329b/mi] 125cal 79/80rpm 5.91/6.35mph 3) 1mi - 10:01(10:01/mi) 135/147bpm [1353b/mi] 121cal 79/80rpm 5.99/6.29mph 4) 1mi - 10:06(10:06/mi) 136/145bpm [1374b/mi] 84cal 79/80rpm 5.94/6.38mph 5) 1mi - 10:07(10:07/mi) 135/144bpm [1366b/mi] 110cal 79/80rpm 5.93/6.35mph 6) 0.91mi - 9:41(10:36/mi) 129/139bpm [1367b/mi] 140cal 77/79rpm 5.66/6.62mph Add a comment	-	-
Sat 18th Mar Mar 18	Sun 19th Mar Mar 19	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
31.6mi, 6:32:19 Run - General Split Summary === 1) 1mi - 10:16(10:16/mi) 85/101bpm [872b/mi] 47cal 81/85rpm 5.85/6.69mph 2) 1mi - 9:44(9:44/mi) 95/95bpm [924b/mi] 79cal 81/83rpm 6.17/6.53mph 3) 1mi - 11:54(11:54/mi) 107/134bpm [1274b/mi] 109cal 69/90rpm 5.04/7.7mph 4) 1mi - 10:12(10:12/mi) 134/134bpm [1368b/mi] 133cal 78/103rpm 5.88/7.31mph 5) 1mi - 14:28(14:28/mi) 135/143bpm [1953b/mi] 193cal 55/90rpm 4.15/7.14mph 6) 1mi - 9:41(9:41/mi) 150/151bpm [1453b/mi] 156cal 80/96rpm 6.19/7.23mph 7) 1mi - 14:03(14:03/mi) 163/171bpm [2291b/mi] 273cal 62/94rpm 4.27/7.47mph 8) 1mi - 9:40(9:40/mi) 164/164bpm [1586b/mi] 189cal 82/89rpm 6.2/7.63mph 9) 1mi - 14:03(14:03/mi) 163/177bpm [2290b/mi] 273cal 57/87rpm 4.27/7.16mph 10) 1mi - 9:49(9:49/mi) 173/173bpm [1698b/mi] 221cal 80/89rpm 6.11/7.27mph 11) 1mi - 13:16(13:16/mi) 171/178bpm [2268b/mi] 277cal 61/97rpm 4.53/7.02mph 12) 1mi - 13:21(13:21/mi) 164/174bpm [2191b/mi] 259cal 65/92rpm 4.49/7.63mph 13) 1mi - 11:49(11:49/mi) 177/204bpm [2092b/mi] 259cal 74/85rpm 5.08/7.09mph 14) 1mi - 12:19(12:19/mi) 163/175bpm [2008b/mi] 229cal 67/87rpm 4.87/6.78mph 15) 1mi - 12:03(12:03/mi) 185/199bpm [2229b/mi] 261cal 79/100rpm 4.98/6.91mph 16) 1mi - 16:26(16:26/mi) 144/169bpm [2366b/mi] 173cal 51/87rpm 3.65/5.95mph 17) 1mi - 12:54(12:54/mi) 162/169bpm [2090b/mi] 251cal 65/94rpm 4.65/6.93mph 18) 1mi - 10:51(10:51/mi) 164/187bpm [1779b/mi] 199cal 80/86rpm 5.53/6.89mph 19) 1mi - 12:13(12:13/mi) 170/188bpm [2075b/mi] 242cal 65/91rpm 4.91/8.3mph 20) 1mi - 12:33(12:33/mi) 163/192bpm [2045b/mi] 230cal 64/94rpm 4.78/6.76mph 21) 1mi - 12:25(12:25/mi) 175/185bpm [2173b/mi] 259cal 70/96rpm 4.83/7.14mph 22) 1mi - 15:05(15:05/mi) 161/192bpm [2428b/mi] 262cal 56/84rpm 3.98/6.53mph 23) 1mi - 13:25(13:25/mi) 156/176bpm [2094b/mi] 212cal 68/82rpm 4.47/5.75mph 24) 1mi - 10:43(10:43/mi) 162/177bpm [1736b/mi] 200cal 77/84rpm 5.6/6.6mph 25) 1mi - 11:40(11:40/mi) 153/187bpm [1784b/mi] 163cal 75/92rpm 5.15/6.64mph 26) 1mi - 15:52(15:52/mi) 148/167bpm [2348b/mi] 208cal 54/86rpm 3.78/5.77mph 27) 1mi - 12:29(12:29/mi) 168/201bpm [2098b/mi] 208cal 74/92rpm 4.8/6.64mph 28) 1mi - 15:06(15:06/mi) 168/199bpm [2537b/mi] 264cal 53/85rpm 3.97/7.27mph 29) 1mi - 13:20(13:20/mi) 135/166bpm [1800b/mi] 113cal 62/83rpm 4.5/7.18mph 30) 1mi - 11:42(11:42/mi) 158/177bpm [1848b/mi] 198cal 72/98rpm 5.13/7.87mph 31) 1mi - 13:10(13:10/mi) 148/172bpm [1949b/mi] 176cal 64/84rpm 4.56/7.25mph 32) 0.63mi - 5:50(9:13/mi) 102/150bpm [940b/mi] 14cal 84/86rpm 6.51/6.96mph Add a comment	2.5mi, 47:16 Walk - General Split Summary === 1) 1mi - 19:28(19:28/mi) 120/171bpm [2328b/mi] 113/142rpm 2) 1mi - 18:46(18:46/mi) 110/171bpm [2062b/mi] 113/154rpm 3) 0.46mi - 9:02(19:35/mi) 117/166bpm [2284b/mi] 112/152rpm Add a comment	2.1mi, 38:23 Walk - General Split Summary === 1) 1mi - 17:52(17:52/mi) 141/170bpm [2515b/mi] 108/148rpm 2) 1mi - 18:31(18:31/mi) 159/179bpm [2944b/mi] 108/126rpm 3) 0.1mi - 1:59(19:26/mi) 153/154bpm [2981b/mi] 106/110rpm Add a comment 2mi, 29:13 Walk - General Split Summary === 1) 1mi - 15:20(15:20/mi) 146/185bpm [2234b/mi] 118/126rpm 2) 0.96mi - 19:13(19:56/mi) 140/190bpm [2793b/mi] 116/146rpm Add a comment 0.4mi, 21:00 Swim - General Split Summary === 1) 0.27mi - 12:31(46:23/mi) 129/145bpm [5983b/mi] 140cal 1.29/3.63mph 2) 0.04mi - 1:59(46:29/mi) 130/136bpm [6044b/mi] 22cal 1.29/1.46mph 3) 0.13mi - 6:00(46:54/mi) 131/139bpm [6144b/mi] 62cal 1.28/1.47mph Add a comment	1.9mi, 30:07 Walk - General Split Summary === 1) 1mi - 15:14(15:14/mi) 122/137bpm [1852b/mi] 123/138rpm 2) 0.86mi - 14:53(17:16/mi) 122/140bpm [2109b/mi] 119/156rpm Add a comment	0.5mi, 20:39 Swim - General Split Summary === 1) 0.23mi - 10:19(45:23/mi) 166/199bpm [7534b/mi] 154cal 1.32/1.72mph 2) 0.16mi - 6:30(41:38/mi) 169/197bpm [7036b/mi] 122cal 1.44/1.87mph 3) 0.04mi - 1:35(37:06/mi) 159/170bpm [5900b/mi] 27cal 1.62/1.85mph 4) 0.01mi - 29(34:12/mi) 153/156bpm [5233b/mi] 8cal 1.75/1.75mph 5) 0.01mi - 34(40:03/mi) 145/147bpm [5808b/mi] 7cal 1.49/1.49mph Add a comment	2.9mi, 52:02 Walk - General Split Summary === 1) 1mi - 19:01(19:01/mi) 118/151bpm [2252b/mi] 117/160rpm 2) 1mi - 17:08(17:08/mi) 114/172bpm [1959b/mi] 117/154rpm 3) 0.88mi - 15:51(17:55/mi) 117/171bpm [2094b/mi] 114/120rpm Add a comment	-
Sat 25th Mar Mar 25	Sun 26th Mar Mar 26	Mon 27th Mar Mar 27	Tue 28th Mar Mar 28	Wed 29th Mar Mar 29	Thu 30th Mar Mar 30	Fri 31st Mar Mar 31
4.6mi, 44:00 Run - General Split Summary === 1) 1mi - 9:48(9:48/mi) 165/176bpm [1617b/mi] 186cal 79/80rpm 6.12/6.51mph 2) 1mi - 9:42(9:42/mi) 174/174bpm [1688b/mi] 222cal 80/81rpm 6.18/6.93mph 3) 1mi - 9:41(9:41/mi) 174/174bpm [1683b/mi] 217cal 80/81rpm 6.2/6.55mph 4) 1mi - 9:15(9:15/mi) 161/174bpm [1490b/mi] 170cal 79/80rpm 6.48/7.45mph 5) 0.56mi - 5:37(10:06/mi) 145/166bpm [1465b/mi] 73cal 79/80rpm 5.94/6.35mph Add a comment	1.7mi, 28:15 Walk - General Split Summary === 1) 1mi - 16:31(16:31/mi) 130/142bpm [2141b/mi] 122/172rpm 2) 0.72mi - 11:44(16:20/mi) 169/185bpm [2763b/mi] 119/142rpm Add a comment 2.5mi, 45:12 Walk - General Split Summary === 1) 1mi - 16:19(16:19/mi) 129/182bpm [2102b/mi] 122/144rpm 2) 1mi - 20:32(20:32/mi) 105/187bpm [2158b/mi] 120/156rpm 3) 0.5mi - 8:21(16:44/mi) 112/128bpm [1872b/mi] 120/146rpm Add a comment	0.6mi, 26:17 Swim - General Split Summary === 1) 0.6mi - 26:15(44:01/mi) 138/170bpm [6073b/mi] 339cal 1.36/1.67mph Add a comment	5.2mi, 47:31 Run - General Split Summary === 1) 1mi - 9:57(9:57/mi) 130/146bpm [1293b/mi] 110cal 79/80rpm 6.03/6.49mph 2) 1mi - 7:55(7:55/mi) 155/165bpm [1226b/mi] 147cal 84/86rpm 7.59/8.61mph 3) 1mi - 9:33(9:33/mi) 143/160bpm [1365b/mi] 131cal 79/85rpm 6.29/8.12mph 4) 1mi - 8:00(8:00/mi) 164/171bpm [1311b/mi] 62cal 84/86rpm 7.5/8.19mph 5) 1mi - 9:41(9:41/mi) 142/163bpm [1375b/mi] 221cal 79/85rpm 6.2/8.05mph 6) 0.25mi - 2:28(10:04/mi) 136/141bpm [1369b/mi] 27cal 78/79rpm 5.96/6.13mph Add a comment	0.4mi, 20:45 Swim - General Split Summary === 1) 0.43mi - 19:29(45:43/mi) 135/178bpm [6171b/mi] 230cal 1.31/1.71mph 2) 0.03mi - 1:04(37:41/mi) 136/140bpm [5125b/mi] 11cal 1.59/1.75mph Add a comment	4.9mi, 42:21 Run - General Split Summary === 1) 1mi - 9:26(9:26/mi) 132/148bpm [1245b/mi] 119cal 79/81rpm 6.36/7.07mph 2) 1mi - 8:35(8:35/mi) 148/154bpm [1271b/mi] 125cal 81/82rpm 6.99/7.38mph 3) 1mi - 8:53(8:53/mi) 155/163bpm [1376b/mi] 154cal 81/82rpm 6.76/7.34mph 4) 1mi - 7:46(7:46/mi) 160/174bpm [1243b/mi] 118cal 83/87rpm 7.73/9.13mph 5) 0.89mi - 7:43(8:41/mi) 157/171bpm [1363b/mi] 163cal 81/87rpm 6.91/9.13mph Add a comment	-

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