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Last on at 6am, 4th Dec 2024

M55

Bonefish (58)

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Hips

Ashford and District RRC

Races
144
Miles
22588
Miles
77
Miles
727
Miles
2422
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
5:01:40

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

My parkrun
No parkrun selected

Recent Training
4th Dec	General	2.4mi	1:04:11
4th Dec	Treadmill	4mi	40:34
3rd Dec	General	2.1mi	35:58
3rd Dec	General	2.2mi	36:15
1st Dec	General	11.4mi	1:44:15

12 Month Benchmarks	Run	Bike
Mile	6:39	3:55
5k	21:57	13:47
5mi	37:51	22:53
10k	46:30	29:02
10mi	1:24:26	0
Half	1:52:27	0
20mi	2:56:14	0
Mara	3:57:55	0
50k	4:49:55	0

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	25		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							19:54 6:24/mi	72.83
5mi	2						34:37 65.47								33:23 71.86						33:23 6:41/mi	71.86
10km	33	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		46:00 68.03	40:52 6:35/mi	72.75
6.5mi	2											52:36 58.76		45:33 69.01							45:33 7:00/mi	69.01
6.7mi	1														56:14 57.85						56:14 8:27/mi	57.85
7.5mi	1														58:54 62.62						58:54 7:51/mi	62.62
10mi	26	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	1:13:57 69.40	1:25:44 60.41	1:08:08 6:49/mi	71.90
13.1mi	15	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								1:29:27 6:50/mi	72.01
30km	12										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	3:15:00 50.78	2:50:08 58.74	2:29:20 8:01/mi	63.42
20mi	4		2:42:00 57.64					2:34:59 62.65				2:31:10 66.43					2:47:42 62.56				2:31:10 7:34/mi	66.43
26.2mi	14		4:27:42 46.52				3:28:50 61.49	3:47:02 57.03	3:37:49 59.94			3:34:43 62.36			3:29:25 65.63	3:53:18 59.43	4:50:08 48.66			4:52:00 49.23	3:28:50 7:58/mi	65.63
50km	3													6:13:46 44.83					6:32:35 44.63	5:01:40 58.61	5:01:40 9:43/mi	58.61
31.1mi	1																5:07:02 56.62				5:07:02 9:52/mi	56.62
45mi	1													7:48:25 56.64							7:48:25 10:25/mi	56.64
50mi	1																	11:38:24 44.56			11:38:24 13:58/mi	44.56

2024		Result	WAVA	Distance
27 Jul	Summer Party 8hr challenge	26mi		8hr
30 Jun	North Downs Run SB	2:50:08	58.74	30km
14 Jun	Charing 10K SB	46:00	68.03	10km
1 Jun	Three Castles 50k PB	5:01:40	58.61	50km
29 Mar	Folkestone 10 SB	1:25:44	60.41	10mi
23 Mar	The Surrey Hills Marathon SB	4:52:00	49.23	26.2mi
2023		Result	WAVA	Distance
21 Oct	Beachy Head Ultra	5:53:49	52.09	52km
8 Oct	Givaudan Ashford 10K			10km
10 Sep	Rye Ancient Trails 30k SB	3:15:00	50.78	30km
25 Jun	North Downs Run	3:18:23	49.92	30km
7 Apr	Folkestone 10 SB	1:13:57	69.40	10mi
18 Mar	Hundred Hills 50k SB	6:32:35	44.63	50km
2022		Result	WAVA	Distance
20 Nov	ATC 666 Trail Run			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	56.62	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	62.56	20mi
10 Jul	Vampire challenge	31mi		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			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	62.62	7.5mi
17 Nov	ATC 666 Trail Run PB	56:14	57.85	6.66mi
26 Oct	Beachy Head Marathon	4:18:27	53.18	26.2mi
12 Oct	Kent XC League - Race 1			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	69.01	6.5mi
10 Nov	Battle of Britain Challenge	33mi		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 SB	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			13.1mi
27 Jan	Ashford parkrun SB	21:00	69.57	5km
13 Jan	Country to Capital PB	7:48:25	56.64	45mi
2017		Result	WAVA	Distance
26 Nov	Brett Ashford Half Marathon			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	58.76	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	62.36	26.2mi
13 Mar	Lydd 20 Mile PB	2:31:10	66.43	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			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			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	62.65	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			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	55.26	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	57.64	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
2024	61	28	52	66	78	35	59	58	47	49	40	7	582
2024	0	0	0	0	0	0	0	0	0	0	0	0	0
2024	78	171	135	128	95	119	101	106	136	101	161	15	1346
2024	0	0	0	0	0	0	0	36	7	0	0	0	43
2023	50	29	29	51	45	31	62	33	46	44	31	27	480
2023	3.2	3.9	3.5	1.2	2.3	3.7	2	4.3	1.2	0	0	0	25.2
2023	100	136	103	101	108	118	33	146	137	123	112	132	1350
2023	0	0	0	0	23	22	0	0	0	0	0	0	45
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

Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
2.4mi, 25:44 Run - General 1) 1mi - 10:28(10:28/mi) 132/145bpm [1381b/mi] 132cal 313/514W 2) 1mi - 10:37(10:37/mi) 135/150bpm [1434b/mi] 132cal 296/440W 3) 0.39mi - 4:39(11:51/mi) 130/142bpm [1540b/mi] 50cal 250/319W Add a comment	1.7mi, 41:25 Walk - General 1) 1mi - 26:12(26:12/mi) 72/88bpm [1886b/mi] 105cal 42/79rpm 2) 0.65mi - 15:14(23:26/mi) 77/91bpm [1804b/mi] 70cal 49/55rpm Add a comment	16mi, 2:53:50 Run - General 1) 1mi - 10:20(10:20/mi) 123/131bpm [1272b/mi] 120cal 285/385W 2) 1mi - 11:38(11:38/mi) 128/146bpm [1489b/mi] 135cal 283/393W 3) 1mi - 12:01(12:01/mi) 116/127bpm [1394b/mi] 114cal 268/414W 4) 1mi - 10:48(10:48/mi) 130/135bpm [1404b/mi] 125cal 285/525W 5) 1mi - 9:49(9:49/mi) 126/133bpm [1237b/mi] 119cal 333/514W 6) 1mi - 11:01(11:01/mi) 123/131bpm [1356b/mi] 121cal 266/353W 7) 1mi - 9:32(9:32/mi) 127/135bpm [1211b/mi] 120cal 306/376W 8) 1mi - 10:35(10:35/mi) 125/134bpm [1323b/mi] 129cal 318/439W 9) 1mi - 11:36(11:36/mi) 136/148bpm [1578b/mi] 141cal 289/485W 10) 1mi - 11:41(11:41/mi) 132/143bpm [1543b/mi] 132cal 280/459W 11) 1mi - 10:47(10:47/mi) 135/144bpm [1455b/mi] 124cal 269/392W 12) 1mi - 12:13(12:13/mi) 132/140bpm [1613b/mi] 126cal 281/443W 13) 1mi - 10:36(10:36/mi) 140/145bpm [1484b/mi] 130cal 315/385W 14) 1mi - 10:06(10:06/mi) 139/144bpm [1405b/mi] 126cal 337/459W 15) 1mi - 10:41(10:41/mi) 141/157bpm [1507b/mi] 131cal 310/419W 16) 1mi - 10:09(10:09/mi) 136/157bpm [1381b/mi] 130cal 332/440W 17) 0.01mi - 16(26:48/mi) 153/155bpm [4101b/mi] 3cal 148/260W Add a comment	2mi, 34:42 Walk - General 1) 1mi - 17:04(17:04/mi) 88/104bpm [1502b/mi] 104cal 58/62rpm 2) 1mi - 17:07(17:07/mi) 91/102bpm [1558b/mi] 105cal 58/61rpm 3) 0.01mi - 31(35:41/mi) 86/89bpm [3069b/mi] 3cal 34/105rpm Add a comment	2.3mi, 39:31 Walk - General 1) 1mi - 17:48(17:48/mi) 89/107bpm [1584b/mi] 111cal 55/71rpm 2) 1mi - 16:37(16:37/mi) 92/100bpm [1529b/mi] 113cal 57/60rpm 3) 0.31mi - 5:06(16:32/mi) 90/96bpm [1488b/mi] 34cal 53/61rpm Add a comment	2.1mi, 35:14 Walk - General 1) 1mi - 16:50(16:50/mi) 98/106bpm [1649b/mi] 110cal 57/72rpm 2) 1mi - 16:42(16:42/mi) 102/113bpm [1703b/mi] 110cal 57/62rpm 3) 0.09mi - 1:42(19:17/mi) 99/101bpm [1910b/mi] 10cal 51/60rpm Add a comment 6.3mi, 1:00:38 Run - General 1) 1mi - 10:13(10:13/mi) 123/133bpm [1256b/mi] 122cal 312/382W 2) 1mi - 9:16(9:16/mi) 135/148bpm [1251b/mi] 122cal 348/462W 3) 1mi - 9:33(9:33/mi) 156/162bpm [1490b/mi] 136cal 343/441W 4) 1mi - 9:20(9:20/mi) 156/160bpm [1457b/mi] 135cal 353/418W 5) 1mi - 9:49(9:49/mi) 162/169bpm [1591b/mi] 143cal 339/448W 6) 1mi - 9:20(9:20/mi) 163/169bpm [1520b/mi] 135cal 322/458W 7) 0.32mi - 3:07(9:46/mi) 161/162bpm [1572b/mi] 44cal 320/356W Add a comment	7.3mi, 1:18:15 Run - General 1) 1mi - 10:03(10:03/mi) 125/135bpm [1255b/mi] 120cal 293/438W 2) 1mi - 10:40(10:40/mi) 144/162bpm [1536b/mi] 140cal 324/491W 3) 1mi - 10:07(10:07/mi) 139/165bpm [1406b/mi] 124cal 326/479W 4) 1mi - 10:26(10:26/mi) 131/159bpm [1367b/mi] 111cal 272/459W 5) 1mi - 11:16(11:16/mi) 155/172bpm [1746b/mi] 155cal 335/441W 6) 1mi - 10:30(10:30/mi) 153/169bpm [1606b/mi] 144cal 341/470W 7) 1mi - 11:13(11:13/mi) 151/165bpm [1693b/mi] 142cal 313/433W 8) 0.28mi - 4:01(14:09/mi) 152/167bpm [2150b/mi] 47cal 275/429W Add a comment 4mi, 39:18 Run - General 1) 1mi - 10:28(10:28/mi) 118/130bpm [1235b/mi] 118cal 305/397W 2) 1mi - 9:30(9:30/mi) 123/125bpm [1169b/mi] 115cal 330/365W 3) 1mi - 9:40(9:40/mi) 121/123bpm [1170b/mi] 112cal 322/381W 4) 1mi - 9:28(9:28/mi) 121/126bpm [1146b/mi] 108cal 330/412W 5) 0.02mi - 11(10:59/mi) 122/122bpm [1340b/mi] 2cal 321/323W Add a comment
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
3.7mi, 36:49 Run - General 1) 1mi - 9:39(9:39/mi) 131/150bpm [1265b/mi] 121cal 328/467W 2) 1mi - 9:42(9:42/mi) 123/127bpm [1194b/mi] 116cal 337/444W 3) 1mi - 10:06(10:06/mi) 126/140bpm [1273b/mi] 118cal 315/418W 4) 0.73mi - 7:21(10:02/mi) 134/146bpm [1346b/mi] 93cal 308/356W Add a comment 2.3mi, 46:01 Walk - General 1) 1mi - 20:28(20:28/mi) 84/97bpm [1720b/mi] 104cal 53/60rpm 2) 1mi - 20:29(20:29/mi) 84/105bpm [1721b/mi] 101cal 51/59rpm 3) 0.25mi - 5:04(20:20/mi) 60/70bpm [1220b/mi] 25cal 52/57rpm Add a comment	1.7mi, 34:44 Walk - General 1) 1mi - 20:33(20:33/mi) 80/92bpm [1643b/mi] 102cal 54/59rpm 2) 0.68mi - 14:11(20:46/mi) 79/86bpm [1640b/mi] 70cal 53/57rpm Add a comment	15.8mi, 2:51:48 Run - General 1) 1mi - 10:48(10:48/mi) 130/147bpm [1403b/mi] 134cal 316/414W 2) 1mi - 10:14(10:14/mi) 133/142bpm [1362b/mi] 126cal 306/457W 3) 1mi - 9:34(9:34/mi) 130/137bpm [1245b/mi] 115cal 314/438W 4) 1mi - 11:13(11:13/mi) 135/149bpm [1515b/mi] 136cal 311/477W 5) 1mi - 11:46(11:46/mi) 143/172bpm [1684b/mi] 149cal 350/463W 6) 1mi - 9:24(9:24/mi) 163/170bpm [1533b/mi] 140cal 324/459W 7) 1mi - 10:43(10:43/mi) 155/172bpm [1661b/mi] 137cal 258/353W 8) 1mi - 9:58(9:59/mi) 128/135bpm [1277b/mi] 124cal 273/442W 9) 1mi - 9:54(9:54/mi) 138/148bpm [1366b/mi] 130cal 324/419W 10) 1mi - 12:18(12:18/mi) 146/163bpm [1796b/mi] 146cal 288/440W 11) 1mi - 13:09(13:09/mi) 156/175bpm [2051b/mi] 169cal 297/457W 12) 1mi - 11:46(11:46/mi) 152/170bpm [1788b/mi] 142cal 241/753W 13) 1mi - 9:35(9:35/mi) 158/166bpm [1515b/mi] 135cal 324/368W 14) 1mi - 11:37(11:37/mi) 146/157bpm [1696b/mi] 137cal 303/466W 15) 1mi - 11:23(11:23/mi) 152/164bpm [1731b/mi] 141cal 312/486W 16) 0.83mi - 8:24(10:09/mi) 149/156bpm [1513b/mi] 104cal 317/422W Add a comment	2.1mi, 34:17 Walk - General 1) 1mi - 16:34(16:34/mi) 82/95bpm [1359b/mi] 107cal 57/67rpm 2) 1mi - 16:00(16:00/mi) 103/123bpm [1648b/mi] 115cal 58/62rpm 3) 0.08mi - 1:43(22:12/mi) 105/116bpm [2330b/mi] 11cal 46/60rpm Add a comment	2.1mi, 36:00 Walk - General 1) 1mi - 17:37(17:37/mi) 92/101bpm [1621b/mi] 108cal 55/62rpm 2) 1mi - 16:18(16:18/mi) 92/102bpm [1499b/mi] 115cal 57/62rpm 3) 0.12mi - 2:05(17:51/mi) 98/104bpm [1749b/mi] 13cal 48/111rpm Add a comment	4.6mi, 1:47:15 Walk - General 1) 1mi - 20:50(20:50/mi) 90/103bpm [1875b/mi] 110cal 45/64rpm 2) 1mi - 33:31(33:31/mi) 83/102bpm [2781b/mi] 137cal 24/73rpm 3) 1mi - 20:29(20:29/mi) 87/107bpm [1783b/mi] 109cal 47/77rpm 4) 1mi - 18:50(18:50/mi) 94/118bpm [1771b/mi] 111cal 52/67rpm 5) 0.6mi - 13:34(22:38/mi) 82/91bpm [1856b/mi] 88cal 34/58rpm Add a comment 10.4mi, 1:36:01 Run - General 1) 1mi - 10:09(10:09/mi) 131/143bpm [1330b/mi] 127cal 316/390W 2) 1mi - 9:50(9:50/mi) 143/153bpm [1407b/mi] 130cal 352/477W 3) 1mi - 9:06(9:06/mi) 153/167bpm [1393b/mi] 131cal 370/443W 4) 1mi - 9:09(9:09/mi) 150/161bpm [1372b/mi] 127cal 362/457W 5) 1mi - 8:51(8:51/mi) 148/155bpm [1310b/mi] 122cal 353/527W 6) 1mi - 8:39(8:39/mi) 156/169bpm [1350b/mi] 125cal 380/503W 7) 1mi - 9:20(9:20/mi) 149/163bpm [1391b/mi] 125cal 332/482W 8) 1mi - 8:55(8:55/mi) 158/166bpm [1409b/mi] 129cal 379/528W 9) 1mi - 9:17(9:17/mi) 151/164bpm [1402b/mi] 127cal 364/473W 10) 1mi - 9:08(9:08/mi) 145/154bpm [1326b/mi] 123cal 342/520W 11) 0.36mi - 3:35(10:00/mi) 142/146bpm [1421b/mi] 46cal 350/430W Add a comment	6.7mi, 1:17:07 Run - General 1) 1mi - 10:05(10:05/mi) 150/162bpm [1512b/mi] 138cal 312/385W 2) 1mi - 10:18(10:18/mi) 162/173bpm [1668b/mi] 148cal 335/509W 3) 1mi - 13:50(13:50/mi) 154/173bpm [2130b/mi] 178cal 296/440W 4) 1mi - 11:13(11:13/mi) 134/144bpm [1504b/mi] 117cal 284/449W 5) 1mi - 13:44(13:44/mi) 136/160bpm [1867b/mi] 148cal 271/501W 6) 1mi - 10:41(10:41/mi) 125/130bpm [1335b/mi] 100cal 259/338W 7) 0.7mi - 7:17(10:24/mi) 130/133bpm [1352b/mi] 93cal 307/369W Add a comment 2.4mi, 48:34 Walk - General 1) 1mi - 20:18(20:18/mi) 82/93bpm [1665b/mi] 102cal 54/59rpm 2) 1mi - 20:40(20:40/mi) 79/88bpm [1632b/mi] 104cal 53/109rpm 3) 0.37mi - 7:36(20:19/mi) 74/83bpm [1503b/mi] 37cal 54/111rpm Add a comment
Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28
1.6mi, 28:47 Walk - General 1) 1mi - 17:20(17:20/mi) 93/104bpm [1612b/mi] 104cal 57/61rpm 2) 0.64mi - 11:28(17:55/mi) 94/104bpm [1684b/mi] 67cal 55/61rpm Add a comment	5.3mi, 49:46 Run - General 1) 1mi - 9:43(9:43/mi) 136/148bpm [1321b/mi] 127cal 320/391W 2) 1mi - 9:46(9:46/mi) 145/157bpm [1416b/mi] 130cal 339/437W 3) 1mi - 9:06(9:06/mi) 154/167bpm [1403b/mi] 130cal 376/456W 4) 1mi - 9:07(9:07/mi) 152/167bpm [1385b/mi] 127cal 356/494W 5) 1mi - 9:09(9:09/mi) 146/158bpm [1335b/mi] 121cal 329/418W 6) 0.3mi - 2:55(9:49/mi) 143/153bpm [1405b/mi] 37cal 314/330W Add a comment	17.9mi, 2:57:01 Run - General 1) 1mi - 10:26(10:26/mi) 137/153bpm [1430b/mi] 132cal 315/481W 2) 1mi - 11:25(11:25/mi) 147/160bpm [1678b/mi] 147cal 299/485W 3) 1mi - 11:00(11:00/mi) 147/164bpm [1617b/mi] 143cal 312/481W 4) 1mi - 9:40(9:40/mi) 147/159bpm [1421b/mi] 129cal 334/432W 5) 1mi - 9:41(9:41/mi) 150/161bpm [1453b/mi] 130cal 341/514W 6) 1mi - 10:19(10:19/mi) 148/162bpm [1526b/mi] 133cal 310/486W 7) 1mi - 10:31(10:31/mi) 152/165bpm [1599b/mi] 140cal 315/487W 8) 1mi - 9:40(9:40/mi) 153/161bpm [1479b/mi] 133cal 347/468W 9) 1mi - 10:34(10:34/mi) 146/163bpm [1542b/mi] 124cal 295/498W 10) 1mi - 9:56(9:56/mi) 151/165bpm [1501b/mi] 130cal 335/491W 11) 1mi - 9:01(9:01/mi) 159/168bpm [1435b/mi] 129cal 349/614W 12) 1mi - 9:46(9:46/mi) 156/166bpm [1523b/mi] 129cal 337/533W 13) 1mi - 9:22(9:22/mi) 158/169bpm [1481b/mi] 129cal 347/537W 14) 1mi - 9:35(9:35/mi) 152/169bpm [1455b/mi] 123cal 330/576W 15) 1mi - 9:29(9:29/mi) 156/166bpm [1478b/mi] 127cal 345/544W 16) 1mi - 8:56(8:56/mi) 151/162bpm [1350b/mi] 121cal 332/525W 17) 1mi - 9:40(9:40/mi) 152/164bpm [1469b/mi] 119cal 305/472W 18) 0.87mi - 8:00(9:13/mi) 161/172bpm [1483b/mi] 113cal 340/559W Add a comment	-	2mi, 31:17 Walk - General 1) 1mi - 15:10(15:10/mi) 96/111bpm [1456b/mi] 122cal 60/66rpm 2) 1mi - 15:38(15:38/mi) 100/109bpm [1564b/mi] 110cal 58/64rpm 3) 0.03mi - 29(15:22/mi) 106/108bpm [1630b/mi] 3cal 62/64rpm Add a comment 2.1mi, 32:39 Walk - General 1) 1mi - 15:56(15:56/mi) 74/99bpm [1179b/mi] 85cal 58/64rpm 2) 1mi - 15:28(15:28/mi) 84/103bpm [1299b/mi] 76cal 60/65rpm 3) 0.07mi - 1:15(17:23/mi) 96/100bpm [1670b/mi] 7cal 59/62rpm Add a comment	7.2mi, 55:23 Run - Treadmill 1) 1mi - 10:46(10:46/mi) 115/123bpm [1238b/mi] 101cal 283/406W 2) 1mi - 8:58(8:58/mi) 128/136bpm [1148b/mi] 100cal 337/349W 3) 1mi - 9:00(9:00/mi) 140/145bpm [1261b/mi] 116cal 335/346W 4) 1mi - 9:03(9:03/mi) 143/147bpm [1294b/mi] 119cal 334/349W 5) 1mi - 8:52(8:52/mi) 139/142bpm [1233b/mi] 106cal 339/375W 6) 0.87mi - 8:44(10:04/mi) 138/152bpm [1388b/mi] 94cal 301/374W Add a comment	5.3mi, 52:30 Run - General 1) 1mi - 10:23(10:23/mi) 132/146bpm [1371b/mi] 127cal 304/344W 2) 1mi - 9:51(9:51/mi) 153/162bpm [1507b/mi] 132cal 317/408W 3) 1mi - 9:39(9:39/mi) 158/162bpm [1524b/mi] 134cal 326/385W 4) 1mi - 9:36(9:36/mi) 157/161bpm [1507b/mi] 133cal 334/390W 5) 1mi - 10:00(10:00/mi) 157/162bpm [1570b/mi] 135cal 316/353W 6) 0.3mi - 3:01(10:05/mi) 162/165bpm [1633b/mi] 41cal 311/328W Add a comment 4.7mi, 45:42 Run - General 1) 1mi - 10:08(10:08/mi) 144/155bpm [1460b/mi] 133cal 304/369W 2) 1mi - 9:51(9:51/mi) 159/165bpm [1566b/mi] 137cal 325/437W 3) 1mi - 9:36(9:36/mi) 159/164bpm [1526b/mi] 136cal 321/353W 4) 1mi - 9:27(9:27/mi) 158/164bpm [1494b/mi] 133cal 325/355W 5) 0.67mi - 6:40(9:59/mi) 160/165bpm [1598b/mi] 91cal 318/417W Add a comment
Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5
-	10.7mi, 1:33:57 Run - General 1) 1mi - 10:02(10:02/mi) 132/147bpm [1325b/mi] 125cal 309/368W 2) 1mi - 8:44(8:44/mi) 152/165bpm [1327b/mi] 124cal 374/473W 3) 1mi - 8:49(8:49/mi) 156/166bpm [1375b/mi] 126cal 376/491W 4) 1mi - 8:31(8:31/mi) 153/168bpm [1302b/mi] 120cal 375/460W 5) 1mi - 8:20(8:20/mi) 164/172bpm [1368b/mi] 125cal 384/462W 6) 1mi - 8:29(8:29/mi) 156/166bpm [1322b/mi] 120cal 372/479W 7) 1mi - 9:12(9:12/mi) 159/170bpm [1463b/mi] 131cal 381/506W 8) 1mi - 8:24(8:24/mi) 159/168bpm [1336b/mi] 120cal 361/481W 9) 1mi - 8:33(8:33/mi) 161/171bpm [1377b/mi] 124cal 384/483W 10) 1mi - 8:40(8:40/mi) 159/170bpm [1377b/mi] 124cal 380/440W 11) 0.66mi - 6:13(9:25/mi) 147/160bpm [1384b/mi] 83cal 354/535W Add a comment	11.4mi, 1:44:15 Run - General 1) 1mi - 9:57(9:57/mi) 132/149bpm [1313b/mi] 124cal 316/391W 2) 1mi - 9:16(9:16/mi) 144/152bpm [1334b/mi] 125cal 358/492W 3) 1mi - 9:13(9:13/mi) 144/150bpm [1326b/mi] 125cal 360/409W 4) 1mi - 9:08(9:08/mi) 146/152bpm [1334b/mi] 124cal 361/437W 5) 1mi - 9:00(9:00/mi) 146/156bpm [1314b/mi] 121cal 377/465W 6) 1mi - 8:49(8:49/mi) 152/160bpm [1340b/mi] 123cal 362/497W 7) 1mi - 8:45(8:45/mi) 150/156bpm [1313b/mi] 119cal 341/388W 8) 1mi - 8:59(8:59/mi) 154/164bpm [1385b/mi] 126cal 368/441W 9) 1mi - 9:07(9:07/mi) 151/163bpm [1376b/mi] 121cal 342/426W 10) 1mi - 8:28(8:28/mi) 152/159bpm [1287b/mi] 115cal 352/397W 11) 1mi - 9:13(9:13/mi) 148/152bpm [1364b/mi] 118cal 357/423W 12) 0.43mi - 4:21(10:03/mi) 138/150bpm [1388b/mi] 56cal 327/357W Add a comment	-	2.1mi, 35:58 Walk - General 1) 1mi - 15:30(15:30/mi) 102/114bpm [1581b/mi] 121cal 57/63rpm 2) 1mi - 18:26(18:26/mi) 94/101bpm [1733b/mi] 109cal 51/59rpm 3) 0.12mi - 2:02(16:34/mi) 84/100bpm [1391b/mi] 13cal 57/58rpm Add a comment 2.2mi, 36:15 Walk - General 1) 1mi - 17:25(17:25/mi) 94/104bpm [1638b/mi] 112cal 54/60rpm 2) 1mi - 15:57(15:57/mi) 92/101bpm [1467b/mi] 113cal 55/60rpm 3) 0.16mi - 2:54(17:33/mi) 93/100bpm [1631b/mi] 19cal 51/58rpm Add a comment	2.4mi, 1:04:11 Walk - General 1) 1mi - 23:06(23:06/mi) 82/111bpm [1894b/mi] 103cal 49/55rpm 2) 1mi - 32:23(32:23/mi) 76/90bpm [2461b/mi] 114cal 30/79rpm 3) 0.39mi - 8:43(22:06/mi) 80/87bpm [1767b/mi] 40cal 51/55rpm Add a comment 4mi, 40:34 Run - Treadmill 1) 1mi - 10:56(10:56/mi) 112/136bpm [1224b/mi] 96cal 246/418W 2) 1mi - 9:42(9:42/mi) 129/141bpm [1250b/mi] 106cal 288/389W 3) 1mi - 8:11(8:11/mi) 138/143bpm [1129b/mi] 101cal 366/556W 4) 1mi - 11:31(11:31/mi) 136/148bpm [1566b/mi] 131cal 220/409W 5) 0.01mi - 15(39:48/mi) 129/130bpm [5134b/mi] 2cal 51/158W Add a comment	-

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