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SooWoo F50

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Wee County Harriers

Races
217
Miles
17960
Miles
26
Miles
1109
Mile
6:52
5k
22:39
5M
39:33
10k
45:29
10M
1:21:46
Half
1:41:14
Mara
3:42:32
400m
9:59

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Recent Blogs
Duolingo and The Fetcheveryone Castle Challenge	9th Apr
Are you expecting a mahoosive trophy?	Jan 2021
Coaching newbie nervousness........ on hold!!!	Jan 2021
Coaching newbie nervousness	Jan 2021
Pie-tastic New Year’s Day	Jan 2021

Recent Training
11th Apr	Walking	0.8	12:28
11th Apr	General	6.2	1:05:33
10th Apr	Walking	3.6	1:16:02
9th Apr	Walking	0.8	14:14
9th Apr	General	1.3	13:03

12 Month Benchmarks	Run	Bike
Mile	7:17	3:00
5k	24:29	12:01
5mi	39:43	24:33
10k	49:15	30:24
10mi	1:24:37	51:34
Half	1:50:47	1:22:48
Mara	4:07:38	0

Recent Pictures	Show more

2021 Targets	Set your targets
RUN 1800 WALK 500

Recent Threads
Route Picture of the Day Appreciation Thread
The Fetcheveryone Castle Challenge

Buddies (6)

Followers (5)

Badges Collected	See available badges
+ 231 others

Best Times
Best WAVA

Dist	Races	PB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	5	6:52 6:52/mi				6:52						6:52			6:54	7:08
2.5km	2	36:46 23:40/mi										39:01		36:46
4km	2	19:30 7:51/mi					19:30	20:49
5km	29	22:39 7:17/mi			23:48		23:10	23:23	22:46	23:15	23:31		23:36	25:12	22:39	24:40	25:25
3.9mi	3	29:07 7:28/mi										29:09	30:00		29:07
4mi	3	30:22 7:36/mi			30:22								31:38			39:46
4.5mi	4	34:50 7:44/mi							34:50
7.5km	2	37:19 8:00/mi			37:19	38:39
7.8km	5	58:26 12:03/mi							58:26				1:04:39	59:29	1:06:15	1:01:06
8km	1	40:57 8:14/mi						40:57
5mi	3	39:33 7:55/mi		45:39	43:15							39:33
5.5mi	1	43:45 7:57/mi										43:45
6mi	4	47:29 7:55/mi				49:50	48:39	48:32	47:29
10km	31	45:29 7:19/mi	53:02	49:23	47:40	50:37	45:57	47:07	47:18	45:29	48:44	47:53	47:45	48:22	51:36	50:47	49:15
6.5mi	1	1:41:04 15:33/mi												1:41:04
12km	1	58:43 7:52/mi														58:43
7.5mi	3	58:02 7:44/mi				59:25	58:02	58:05
12.5km	4	59:31 7:40/mi					1:02:51	1:02:58	59:31	1:01:19
13km	1	1:05:38 8:08/mi			1:05:38
14km	1	1:28:51 10:13/mi						1:28:51
9mi	1	1:17:31 8:37/mi				1:17:31
15km	9	1:15:57 8:09/mi			1:47:00	1:38:45			1:17:25	1:15:57		1:22:36	1:24:14	1:21:37	1:24:18	1:19:00
10mi	3	1:21:46 8:11/mi			1:30:11									1:21:46		1:25:26
11mi	4	1:28:45 8:04/mi				1:32:38		1:28:45	1:35:48			1:34:41
13.1mi	32	1:41:14 7:44/mi		1:51:15	1:45:36	1:50:03	1:47:48	1:41:14	1:42:55	1:41:50		1:43:20	1:42:43	1:42:32	1:43:40	1:47:34	1:50:54
13.8mi	1	2:09:39 9:24/mi										2:09:39
14mi	1	2:06:00 9:00/mi											2:06:00
14.6mi	1	2:40:41 11:00/mi							2:40:41
26.2km	1	2:18:03 8:29/mi					2:18:03
21mi	1	3:07:55 8:57/mi				3:07:55
26.2mi	20	3:42:32 8:30/mi				4:00:48	3:55:01	3:42:32		3:48:22	3:50:13	4:08:16	4:06:03	3:47:05	3:49:03	3:57:58	4:08:02
30mi	1	6:27:44 12:55/mi											6:27:44
32mi	1	5:13:20 9:48/mi						5:13:20
33mi	11	4:58:04 9:02/mi							5:04:03		5:24:35	5:22:01	5:32:25	4:58:04	5:00:27	5:17:57	5:24:59
55km	2	6:21:08 11:09/mi											6:35:06	6:21:08
40mi	2	7:45:00 11:38/mi												7:45:00	8:59:22
43mi	2	9:27:23 13:12/mi											9:57:26	9:27:23
53mi	2	12:06:54 13:43/mi										13:43:26		12:06:54

2021		Result	WAVA	Distance
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	26:31	63.00	5km
4 Oct	Virtual London Marathon	4:08:02	62.86	26.2mi
10 Sep	Auchterarder Virtual 10km	49:15	70.43	10km
10 Sep	Auchterarder Virtual Half Marathon	1:50:54	67.67	13.1mi
11 Jun	Virtual West Highland Way Race	15:25:12	83.92	95mi
14 Mar	D33 Ultra	5:24:59	60.81	33mi
29 Feb	University of Stirling parkrun	25:25	65.01	5km
22 Feb	University of Stirling parkrun	25:28	64.88	5km
8 Feb	Plean parkrun	42:41	38.71	5km
2 Feb	Falkirk Ultra (8 hour race)	30 / 0	0.00	8hr
25 Jan	University of Stirling parkrun	25:31	64.75	5km
2019		Result	WAVA	Distance
21 Dec	Plean parkrun	30:28	54.23	5km
7 Dec	University of Stirling parkrun	25:05	65.87	5km
2 Nov	Glen Ogle 33 Ultra	6:07:55	53.72	33mi
19 Oct	The Dramathon	4:14:38	60.46	26.2mi
12 Oct	University of Stirling parkrun	25:50	63.96	5km
6 Oct	Strathcarron 10k Race	54:49	62.53	10km
7 Sep	Glenmore 12 Hour	32 / 0	0.00	12hr
7 Jul	Crieff 10k	54:53	62.45	10km
14 Jun	Black Rock '5' Race	50:12	48.82	4.5mi
4 Jun	WCH 1 mile time trial	7:08	69.85	1mi
26 May	Dunblane 12km Road Race	58:43	70.37	12km
19 May	ASICS Windermere Marathon	4:13:42	60.68	26.2mi
12 May	Mulberry Bush Montessori Balfron 10k	50:47	67.49	10km
8 May	Dumyat Hill Race	1:01:06	43.20	7.8km
28 Apr	Great Stirling Run Marathon	3:57:58	64.69	26.2mi
3 Apr	Campus 5km at University of Stirling	24:40	66.27	5km
31 Mar	Alloa Half Marathon	1:47:34	68.12	13.1mi
16 Mar	D33 Ultra	5:17:57	61.39	33mi
3 Mar	Arbroath Footers Smokies Ladies 10	1:25:26	64.92	10mi
17 Feb	Devilla Forest 15k	1:19:00	65.32	15km
3 Feb	Falkirk Ultra (8 hour race)	41 / 0	0.00	8hr
20 Jan	Skull Trail Race	39:46	52.92	4mi
12 Jan	Plean parkrun	25:21	64.48	5km
2018		Result	WAVA	Distance
29 Dec	Falkirk parkrun	25:16	64.69	5km
1 Dec	Foxtrail Nocturnal Ultra	29 / 0	0.00	6hr
24 Nov	Bideford parkrun	22:39	72.17	5km
3 Nov	Half Marathon Dunes of Fuerteventura	2:08:42	56.93	13.1mi
20 Oct	East District XC League - Stirling	29:22	66.79	6km
14 Oct	Strathcarron 10k Race	51:36	65.65	10km
30 Sep	Great Scottish Run Half Marathon	1:43:40	70.68	13.1mi
4 Sep	WCH 1 mile time trial	6:54	71.30	1mi
7 Aug	Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race)	29:07	70.47	3.9mi
14 Jul	Clyde stride ultramarathon	8:59:22	43.87	40mi
27 May	Edinburgh Marathon	3:49:03	66.38	26.2mi
19 May	Bideford parkrun	23:00	71.07	5km
9 May	Dumyat Hill Race	1:06:15	39.38	7.8km
5 May	Plean parkrun	25:26	64.27	5km
29 Apr	Great Stirling Run Marathon	3:56:26	64.31	26.2mi
22 Apr	London Marathon	4:22:04	58.02	26.2mi
10 Mar	D33 Ultra	5:00:27	64.18	33mi
6 Mar	WCH 1 mile time trial	7:18	66.56	1mi
18 Feb	Devilla Forest 15k	1:24:18	60.50	15km
10 Feb	Falkirk parkrun	25:32	63.34	5km
28 Jan	Falkirk Ultra (8 hour race)	40 / 0	0.00	8hr
2017		Result	WAVA	Distance
29 Nov	Lanzarote International Running Challenge 21K	1:47:23	67.44	13.1mi
4 Nov	Glen Ogle 33 Ultra	5:28:22	58.72	33mi
15 Oct	Strathcarron 10k Race		0.00	10km
7 Oct	Dunoon "wee eck" ultramarathon	6:21:08	52.39	55km
1 Oct	Great Scottish Run Half Marathon	1:42:32	70.63	13.1mi
17 Sep	Auchterarder Half Marathon	1:46:14	68.17	13.1mi
2 Sep	Glenmore 12hr	58 / 0	0.00	12hr
5 Aug	Devil o' the Highlands	9:27:23	49.76	43mi
15 Jul	Clyde stride ultramarathon	7:45:00	50.26	40mi
8 Jul	Alva Games Hill Race	36:46	21.66	2.5km
23 Jun	Black Rock '5' Race	36:33	65.53	4.5mi
18 Jun	Bannockburn 703 10k	48:22	69.22	10km
21 May	Great Stirling Run Marathon	3:47:05	66.14	26.2mi
3 May	Dumyat Hill Race	59:29	43.37	7.8km
29 Apr	Highland Fling	12:06:54	47.88	53mi
23 Apr	Balfron 10k (Stirling/Glasgow area)	48:48	68.61	10km
19 Mar	Alloa Half Marathon	1:45:37	67.80	13.1mi
11 Mar	D33 Ultra	4:58:04	63.94	33mi
5 Mar	Arbroath Footers Smokies Ladies 10	1:21:46	66.29	10mi
19 Feb	Devilla Forest 15k	1:21:37	61.79	15km
4 Feb	Falkirk parkrun	25:12	63.52	5km
22 Jan	Devil's Burdens Hill Relays - Leg 2	1:41:04	34.27	6.5mi
2016		Result	WAVA	Distance
19 Nov	Bideford parkrun	23:36	67.83	5km
5 Nov	Glen Ogle 33 Ultra	5:32:25	57.33	33mi
30 Oct	Antonine Trail Race	2:06:00	60.74	14mi
15 Oct	Falkirk parkrun	25:33	62.65	5km
8 Oct	Dunoon "wee eck" ultramarathon	6:35:06	49.95	55km
2 Oct	Great Scottish Run Half Marathon	1:42:43	69.72	13.1mi
11 Sep	City of Stirling 10k	47:45	69.34	10km
9 Aug	Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race)	30:00	66.98	3.9mi
6 Aug	Devil o' the Highlands	9:57:26	46.71	43mi
11 May	Dumyat Hill Race	1:04:39	39.47	7.8km
7 May	Glen Lyon Ultra	6:27:44	44.68	30mi
4 May	May the Forth Fun Run	31:38	65.15	4mi
24 Apr	London Marathon	4:06:03	60.33	26.2mi
21 Feb	Devilla Forest 15k	1:24:14	59.24	15km
23 Jan	Devil's Burden Leg 3	1:31:00	39.40	6.8mi
2015		Result	WAVA	Distance
7 Nov	Glen Ogle 33 Ultra	5:36:50	55.96	33mi
18 Oct	Antonine Trail Race	2:09:39	57.58	13.8mi
4 Oct	Great Scottish Run Half Marathon	1:43:20	68.58	13.1mi
13 Sep	City of Stirling 10k	47:53	68.42	10km
16 Aug	Sheriffmuir 11	1:34:41	62.31	11mi
4 Aug	Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race)	29:09	68.27	3.9mi
14 Jul	WCH 1 mile time trial	6:52	69.05	1mi
11 Jul	Alva Games Hill Race	39:01	19.92	2.5km
1 Jul	Brig Bash 5	39:33	65.89	5mi
25 Jun	Milnathort Dash	43:45	65.52	5.5mi
7 Jun	Strathearn Marathon	4:08:16	59.14	26.2mi
17 May	Brathay Windermere Marathon	4:24:37	55.49	26.2mi
25 Apr	Highland Fling	13:43:26	41.31	53mi
15 Mar	Alloa Half Marathon	1:57:05	59.92	13.1mi
14 Mar	D33 Ultra	5:22:01	57.94	33mi
8 Feb	Devilla Forest 15k	1:22:36	59.82	15km
2014		Result	WAVA	Distance
8 Jun	Polaroid Series - Vale of Leven 10K	48:44	66.58	10km
25 May	Edinburgh Marathon	3:50:13	63.13	26.2mi
13 Apr	London Marathon	3:58:31	60.93	26.2mi
30 Mar	Stirling Sprint Duathlon	/ /	0.00	0km/20km/10km
15 Mar	D33 Ultra	5:24:35	56.94	33mi
11 Jan	Great Winter Run - Edinburgh	23:31	66.26	5km
4 Jan	Falkirk parkrun	24:22	63.95	5km
2013		Result	WAVA	Distance
28 Dec	Falkirk parkrun	24:08	64.57	5km
11 Nov	Club La Santa Duathlon	/ 38:17 /26:00	0.00	0km/15km/5km
20 Oct	MH Survival of the Fittest Edinburgh		0.00	10km
29 Sep	Baxters Loch Ness Marathon	3:48:24	63.03	26.2mi
9 Jun	The Strathearn Marathon	3:51:23	62.22	26.2mi
2 Jun	Stirling Novice Triathlon	9:59 / 30:08 / 11:54	0.00	400metres/14km/2.5km
30 May	Polaroid Series - Dumbarton 10k	45:29	70.70	10km
23 May	Polaroid Series - Clydebank 10k	45:38	70.47	10km
21 Apr	London Marathon	3:48:22	63.04	26.2mi
31 Mar	Stirling Sprint Duathlon	/ 47:02 /48:36	0.00	0km/20km/10km
17 Mar	Alloa Half Marathon	1:41:50	67.70	13.1mi
24 Feb	Devilla Forest 15k	1:15:57	63.92	15km
17 Feb	Kirkintilloch Olympians 12.5 Km Road Race	1:01:19	65.31	12.5km
12 Jan	East District XC League (Broxburn - womens race)	30:21	61.14	6km
5 Jan	Great Winter Run - Edinburgh	23:15	66.51	5km
2012		Result	WAVA	Distance
22 Nov	Miami Turkey Trot 10km	47:18	67.42	10km
3 Nov	Glen Ogle 33 Ultra	5:04:03	60.25	33mi
2 Sep	Great Scottish Run Half Marathon	1:43:33	66.57	13.1mi
19 Aug	Sheriffmuir Challenge	1:35:48	59.91	11mi
1 Jul	Coniston Half Marathon Trail Race	1:59:31	57.68	13.1mi
12 May	Loch Leven Half Marathon	1:45:05	65.60	13.1mi
9 May	Dumyat Hill Race	58:26	42.11	7.8km
4 May	Black Rock '5' Race	34:50	65.58	4.5mi
28 Apr	Highland Fling Relay - Leg Two - Drymen to Rowerdennan	2:40:41	47.81	14.6mi
18 Mar	Alloa Half Marathon	1:42:55	66.46	13.1mi
11 Mar	Gartmorn 6	47:29	64.36	6mi
26 Feb	Devilla Forest 15k	1:17:25	62.22	15km
25 Feb	Strathclyde parkrun	22:46	67.45	5km
12 Feb	Kirkintilloch Olympians 12.5 Km Road Race	59:31	66.77	12.5km
2011		Result	WAVA	Distance
12 Nov	Mermaid 10km - San Francisco	47:07	67.17	10km
5 Nov	Glen Ogle 32 Ultra	5:13:20	56.25	32mi
22 Oct	National XC Relays, Cumbernauld	20:49	57.07	4km
2 Oct	Baxters Loch Ness Marathon	3:42:32	63.62	26.2mi
4 Sep	Great Scottish Run Half Marathon	1:41:14	67.56	13.1mi
21 Aug	Sheriffmuir Challenge	1:28:45	64.16	11mi
20 Aug	Falkirk parkrun	23:23	65.67	5km
16 Jul	Falkirk parkrun	24:32	62.59	5km
3 Jul	Coniston Mini Marathon 16km	1:28:51	50.60	14km
29 May	Dunblane Hydro 7.5 mile Road Race	58:05	66.06	7.5mi
14 May	Loch Leven Half Marathon	1:46:37	64.15	13.1mi
17 Apr	London Marathon	4:20:58	54.25	26.2mi
20 Mar	Alloa Half Marathon	1:43:32	65.59	13.1mi
13 Mar	Gartmorn 6	48:32	62.53	6mi
6 Mar	Bideford Half Marathon	1:43:29	65.62	13.1mi
20 Feb	Kirkintilloch Olympians 12.5 Km Road Race	1:02:58	62.67	12.5km
19 Feb	Scottish National XC Champs (Falkirk) Sen Women	40:57	60.76	8km
2010		Result	WAVA	Distance
20 Nov	East District XC League (Broxburn - womens race)	28:16	64.77	6km
3 Oct	Kilomathon - Scotland	2:18:03	61.89	26.2km
19 Sep	City of Stirling 10k	45:57	68.39	10km
5 Sep	Great Scottish Run Half Marathon	1:48:06	62.81	13.1mi
11 Jul	Crieff 10K	52:33	59.80	10km
13 Jun	Polaroid Series - Vale of Leven 10K	48:40	64.58	10km
11 Jun	Black Rock '5' Race	36:30	58.96	4.3mi
3 Jun	Polaroid Series - Dumbarton 10k	46:50	67.10	10km
30 May	Dunblane Hydro 7.5 Mile Road Race	58:02	65.66	7.5mi
27 May	Polaroid Series - Clydebank 10k	46:10	68.07	10km
20 May	Polaroid Series - Helensburgh 10k	47:20	66.40	10km
18 Apr	Brighton Marathon	3:55:01	59.80	26.2mi
21 Mar	Alloa Half Marathon	1:47:48	62.57	13.1mi
14 Mar	Gartmorn 6	48:39	61.98	6mi
21 Feb	Kirkintilloch Olympians 12.5 Km Road Race	1:02:51	62.40	12.5km
30 Jan	Edinburgh parkrun	23:10	65.48	5km
9 Jan	Bupa Great Winter Run	19:30	59.82	4km
2009		Result	WAVA	Distance
12 Dec	Scottish Fetch Mile	6:52	64.49	1mi
25 Nov	La Vuelta de Tinajo Lanzarote half marathon		0.00	13.1mi
24 Nov	Lanzarote 5k beach race		0.00	5km
23 Nov	Lanzarote 13k Ridge race		0.00	13km
22 Nov	Clasica de Lanzarote 10k		0.00	10km
3 Oct	Coniston Trail Race	1:38:45	48.10	15km
6 Sep	Great Scottish Run Half Marathon	1:50:57	60.80	13.1mi
16 Aug	Sheriffmuir Challenge	1:32:38	60.63	11mi
12 Jul	Crieff 10K	53:39	58.21	10km
18 Jun	Kirkintilloch 10k	50:37	61.70	10km
14 Jun	Doune Fun Run 6km		0.00	6km
24 May	Dunblane Hydro 7.5 Mile Road Race	59:25	63.73	7.5mi
22 May	Black Rock '5' Race	36:44	60.93	4.5mi
26 Apr	London Marathon	4:00:48	57.98	26.2mi
29 Mar	Cranleigh 21	3:07:55	57.93	21mi
8 Mar	Gartmorn 6	49:50	60.17	6mi
1 Mar	Bideford Half Marathon	1:52:02	59.85	13.1mi
22 Feb	Sussex Beacon Half Marathon	1:50:03	60.93	13.1mi
8 Feb	Henfield 9	1:17:31	58.82	9mi
18 Jan	Plumpton Classic	38:39	59.65	7.5km
2008		Result	WAVA	Distance
29 Nov	19th Ciudad de Arrecife Lanzarote Marathon	1:46:19	63.07	13.1mi
26 Nov	La Vuelta de Tinajo Lanzarote half marathon	1:45:36	63.49	13.1mi
25 Nov	Lanzarote 5k beach race	29:48	50.64	5km
24 Nov	Lanzarote 13k Ridge race	1:05:38	61.79	13km
23 Nov	Clasica de Lanzarote 10k	48:36	63.90	10km
16 Nov	Brighton 10k	47:40	65.15	10km
2 Nov	Barns Green Half Marathon	1:48:53	61.58	13.1mi
12 Oct	Chichester Priory 10K -18th	49:39	62.55	10km
5 Oct	Lewes Downland 10	1:30:11	56.27	10mi
7 Sep	Fittleworth Five	43:15	57.19	5mi
8 Jun	Hove Park 5K	23:48	63.41	5km
7 Jun	Brighton & Hove parkrun	24:06	62.62	5km
4 Jun	Worthing 10k	48:29	64.05	10km
18 May	Bognor Prom 10k	49:58	62.15	10km
19 Apr	Hawkshead Trail Race	1:47:00	44.13	15km
2 Mar	Bideford Half Marathon	1:51:24	59.87	13.1mi
17 Feb	Sussex Beacon Half Marathon	1:48:45	61.33	13.1mi
27 Jan	Worthing Lido 4	30:22	63.68	4mi
20 Jan	Plumpton Classic	37:19	61.48	7.5km
2007		Result	WAVA	Distance
18 Nov	Brighton 10k	49:23	62.57	10km
28 Oct	Barns Green Half Marathon	1:51:15	59.95	13.1mi
2 Sep	Fittleworth Flyers Fun run	45:39	53.92	5mi
6 Jun	Worthing 10K	50:00	61.80	10km
20 May	Bognor Prom 10k	50:27	61.25	10km
18 Feb	Sussex Beacon Half Marathon	1:56:55	56.77	13.1mi
2006		Result	WAVA	Distance
19 Nov	Brighton 10k	53:02	58.01	10km

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	162	150	69	52	0	0	0	0	0	0	0	0	433
2020	0	0	0	0	0	0	0	4.4	0	1.3	1.5	0	7.2
2020	141	177	131	144	214	219	182	155	181	148	167	163	2021
2020	0	0	0	0	13	7	0	0	35	8	0	0	63
2019	0	0	0	0	0	0	0	0.6	0.7	0	0	1.5	2.8
2019	141	112	118	100	130	108	75	74	113	123	97	110	1300
2018	168	141	160	101	131	121	134	145	101	104	124	106	1537
2017	167	171	185	195	134	145	135	125	138	113	113	123	1744
2016	143	122	78	43	114	102	151	119	131	145	98	82	1325
2015	168	161	171	104	100	68	107	85	160	169	93	149	1534
2015	0	0	0	3	4	0	60	0	0	0	0	0	67
2014	0.3	3.5	0.7	0	0	0	0	0	0	0	0	0	4.5
2014	142	62	131	129	113	103	104	52	125	84	54	53	1152
2014	10	27	65	13	3	0	53	6	13	8	5	0	203
2013	0.6	0.6	0	0	0.9	0	0	0	0	0	0.3	0	2.4
2013	158	151	169	135	112	100	107	147	109	100	100	137	1524
2013	0	59	70	0	197	106	87	0	65	0	49	0	633
2012	141	150	130	136	109	109	108	110	132	160	132	100	1517
2012	0	0	0	0	0	0	0	0	13	36	0	0	49
2011	133	150	195	103	122	61	108	172	114	117	106	119	1501
2011	0	0	0	0	0	0	0	0	0	0	10	0	10
2010	131	141	141	132	98	97	101	112	84	105	112	110	1364
2010	0	0	0	0	25	0	9	0	50	0	0	0	84
2009	0	0	0	0	0	2.6	5.1	1.9	0	0	0	0	9.6
2009	105	114	118	126	74	81	92	62	56	60	88	33	1008

Tue 16th Mar Mar 16	Wed 17th Mar Mar 17	Thu 18th Mar Mar 18	Fri 19th Mar Mar 19	Sat 20th Mar Mar 20	Sun 21st Mar Mar 21	Mon 22nd Mar Mar 22
0mi, 39:10 Cross-Training - Yoga Split Summary === 1) 0.47m - 39:10(1:23:32/m) 77/97bpm 114cal 0.72/9.68mph Add a comment 3.6mi, 1:13:41 Cross-Training - Walking Split Summary === 1) 1m - 19:06(19:06/m) 89/101bpm 96cal 51/59rpm 3.14/3.95mph 2) 1m - 20:20(20:20/m) 87/98bpm 96cal 47/66rpm 2.95/3.99mph 3) 1m - 20:45(20:45/m) 88/110bpm 97cal 50/59rpm 2.89/3.4mph 4) 0.63m - 13:29(21:31/m) 88/115bpm 62cal 46/57rpm 2.79/3.38mph Add a comment 0mi, 45:08 Cross-Training - Pilates Split Summary === 1) 0.84m - 45:08(53:40/m) 82/118bpm 161cal 1.12/5.55mph Add a comment	4.4mi, 1:44:45 Cross-Training - Walking Split Summary === 1) 1m - 20:04(20:04/m) 87/106bpm 98cal 52/59rpm 2.99/5.28mph 2) 1m - 25:46(25:46/m) 92/131bpm 149cal 41/79rpm 2.33/3.49mph 3) 1m - 27:17(27:17/m) 85/124bpm 103cal 42/74rpm 2.2/3.49mph 4) 1m - 23:21(23:21/m) 80/94bpm 101cal 46/71rpm 2.57/3.09mph 5) 0.39m - 8:16(20:58/m) 79/90bpm 35cal 52/59rpm 2.86/3.26mph Add a comment 0mi, 46:21 Cross-Training - Yoga Split Summary === 1) 0.71m - 46:21(1:05:22/m) 76/101bpm 134cal 0.92/16.55mph Add a comment 4.9mi, 1:49:52 Cross-Training - Walking Split Summary === 1) 1m - 23:14(23:14/m) 84/101bpm 126cal 4/60rpm 2.58/2.92mph 2) 1m - 23:12(23:12/m) 82/92bpm 127cal 4/56rpm 2.59/2.73mph 3) 1m - 22:08(22:08/m) 84/111bpm 122cal 5/78rpm 2.71/3.49mph 4) 1m - 21:04(21:04/m) 79/104bpm 116cal 6/68rpm 2.85/3.13mph 5) 0.94m - 20:14(21:27/m) 76/104bpm 105cal 10/78rpm 2.8/3.4mph Add a comment	2.4mi, 52:43 Cross-Training - Walking Split Summary === 1) 1m - 22:37(22:37/m) 102/118bpm 149cal 41/72rpm 2.65/3.76mph 2) 1m - 22:02(22:02/m) 108/125bpm 107cal 46/62rpm 2.72/3.38mph 3) 0.43m - 8:04(18:48/m) 100/114bpm 39cal 52/60rpm 3.19/3.7mph Add a comment	2.5mi, 1:00:41 Cross-Training - Walking Split Summary === 1) 1m - 22:24(22:24/m) 101/113bpm 95cal 49/57rpm 2.68/3.49mph 2) 1m - 28:26(28:26/m) 95/127bpm 142cal 43/79rpm 2.11/3.23mph 3) 0.45m - 9:51(21:58/m) 93/102bpm 40cal 51/59rpm 2.73/3.38mph Add a comment 6.1mi, 1:04:42 Running - General Split Summary === 1) 1m - 10:23(10:23/m) 140/155bpm 118cal 5.78/6.2mph 2) 1m - 10:20(10:20/m) 158/169bpm 130cal 5.8/6.24mph 3) 1m - 10:28(10:28/m) 135/162bpm 100cal 5.73/7.6mph 4) 1m - 10:37(10:37/m) 134/150bpm 99cal 5.65/5.99mph 5) 1m - 10:55(10:55/m) 134/148bpm 101cal 5.49/5.99mph 6) 1m - 10:54(10:54/m) 133/146bpm 99cal 5.5/5.87mph 7) 0.09m - 1:04(11:37/m) 132/135bpm 9cal 5.17/5.74mph Add a comment	3.3mi, 1:15:04 Cross-Training - Walking Split Summary === 1) 1m - 21:27(21:27/m) 79/95bpm 93cal 52/56rpm 2.8/3.17mph 2) 1m - 23:33(23:33/m) 86/115bpm 97cal 46/79rpm 2.55/3.88mph 3) 1m - 23:51(23:51/m) 85/117bpm 105cal 45/76rpm 2.51/5.53mph 4) 0.29m - 6:12(21:13/m) 92/109bpm 28cal 51/56rpm 2.83/3.09mph Add a comment	3.6mi, 1:17:03 Cross-Training - Walking Split Summary === 1) 1m - 22:18(22:18/m) 94/119bpm 97cal 49/58rpm 2.69/3.7mph 2) 1m - 23:04(23:04/m) 96/108bpm 96cal 47/56rpm 2.6/3.23mph 3) 1m - 20:22(20:22/m) 91/103bpm 96cal 51/71rpm 2.94/4.42mph 4) 0.55m - 11:19(20:38/m) 96/106bpm 51cal 51/68rpm 2.91/3.21mph Add a comment 5.2mi, 52:15 Running - General Split Summary === 1) 1m - 10:11(10:11/m) 125/137bpm 102cal 5.89/6.32mph 2) 1m - 9:44(9:44/m) 130/136bpm 98cal 6.16/6.66mph 3) 1m - 9:54(9:54/m) 130/134bpm 95cal 6.06/6.55mph 4) 1m - 10:08(10:08/m) 131/135bpm 96cal 5.92/6.32mph 5) 1m - 9:56(9:56/m) 131/135bpm 89cal 6.04/6.45mph 6) 0.23m - 2:20(10:14/m) 130/132bpm 20cal 5.87/6.32mph Add a comment 0mi, 54:42 Cross-Training - Yoga Split Summary === 1) 1m - 50:25(50:25/m) 83/110bpm 176cal 1.19/3.53mph 2) 0.09m - 4:17(50:11/m) 73/84bpm 10cal 1.2/5.53mph Add a comment	2mi, 28:16 Running - Run-Walk Split Summary === 1) 0.17m - 2:00(11:33/m) 126/142bpm 19cal 5.19/5.66mph 2) 0.13m - 2:00(15:49/m) 121/143bpm 16cal 3.79/5.66mph 3) 0.19m - 2:00(10:38/m) 134/142bpm 21cal 5.65/6.24mph 4) 0.12m - 2:00(16:45/m) 123/142bpm 17cal 3.58/5.57mph 5) 0.18m - 2:00(11:03/m) 138/146bpm 20cal 5.43/6.43mph 6) 0.11m - 2:00(18:16/m) 124/145bpm 15cal 3.28/5.24mph 7) 0.18m - 2:00(11:04/m) 142/149bpm 21cal 5.42/6.01mph 8) 0.11m - 2:00(18:05/m) 137/154bpm 20cal 3.32/5.28mph 9) 0.16m - 2:00(12:20/m) 146/154bpm 22cal 4.86/5.45mph 10) 0.11m - 2:00(18:21/m) 126/152bpm 16cal 3.27/4.97mph 11) 0.17m - 2:00(11:36/m) 137/159bpm 19cal 5.18/6.45mph 12) 0.11m - 2:00(18:16/m) 137/161bpm 18cal 3.29/5.3mph 13) 0.19m - 2:00(10:48/m) 146/155bpm 22cal 5.56/6.32mph 14) 0.1m - 2:00(20:13/m) 132/153bpm 16cal 2.97/5.03mph 15) 0.01m - 16(26:56/m) 116/118bpm 1cal 2.23/2.94mph Add a comment 4.8mi, 1:20:27 Cross-Training - Walking Split Summary === 1) 1m - 16:09(16:09/m) 92/104bpm 98cal 60/64rpm 3.72/5.3mph 2) 1m - 16:57(16:57/m) 75/95bpm 98cal 55/62rpm 3.54/3.92mph 3) 1m - 16:34(16:34/m) 84/101bpm 98cal 58/61rpm 3.62/3.95mph 4) 1m - 16:48(16:48/m) 91/104bpm 100cal 58/62rpm 3.57/4.01mph 5) 0.84m - 14:00(16:42/m) 92/103bpm 81cal 58/65rpm 3.59/3.8mph Add a comment
Tue 23rd Mar Mar 23	Wed 24th Mar Mar 24	Thu 25th Mar Mar 25	Fri 26th Mar Mar 26	Sat 27th Mar Mar 27	Sun 28th Mar Mar 28	Mon 29th Mar Mar 29
5.9mi, 2:03:08 Cross-Training - Walking Split Summary === 1) 1m - 20:33(20:33/m) 93/130bpm 106cal 48/59rpm 2.92/4.17mph 2) 1m - 20:49(20:49/m) 86/109bpm 99cal 51/76rpm 2.88/3.19mph 3) 1m - 20:29(20:29/m) 91/106bpm 95cal 51/58rpm 2.93/3.26mph 4) 1m - 20:46(20:46/m) 91/104bpm 98cal 47/58rpm 2.89/3.28mph 5) 1m - 19:37(19:37/m) 93/146bpm 104cal 53/106rpm 3.06/3.38mph 6) 0.92m - 20:55(22:46/m) 88/109bpm 99cal 40/78rpm 2.64/4.03mph Add a comment 0mi, 48:07 Cross-Training - Pilates Split Summary === 1) 0.72m - 48:07(1:06:34/m) 89/122bpm 199cal 0.9/5.66mph Add a comment	0mi, 50:10 Cross-Training - Yoga Split Summary === 1) 0.59m - 50:10(1:24:30/m) 83/105bpm 180cal 0.71/29.6mph Add a comment 9.4mi, 3:02:56 Cross-Training - Walking Split Summary === 1) 1m - 22:31(22:31/m) 88/121bpm 183cal 3/59rpm 2.66/3.53mph 2) 1m - 19:17(19:17/m) 85/104bpm 161cal 12/61rpm 3.11/3.51mph 3) 1m - 19:01(19:01/m) 85/97bpm 158cal 6/59rpm 3.16/3.32mph 4) 1m - 19:34(19:34/m) 88/101bpm 163cal 3/68rpm 3.07/3.55mph 5) 1m - 19:44(19:44/m) 85/101bpm 165cal 6/59rpm 3.04/3.21mph 6) 1m - 19:10(19:10/m) 83/99bpm 131cal 2/68rpm 3.13/3.42mph 7) 1m - 18:14(18:14/m) 88/112bpm 68cal 1/74rpm 3.29/3.86mph 8) 1m - 19:48(19:48/m) 89/126bpm 76cal 2/83rpm 3.03/4.22mph 9) 1m - 18:01(18:01/m) 92/113bpm 73cal 3/74rpm 3.33/3.9mph 10) 0.42m - 7:36(18:13/m) 86/107bpm 25cal 12/61rpm 3.3/3.4mph Add a comment	1.3mi, 15:46 Running - Warm Down Split Summary === 1) 1m - 12:33(12:33/m) 137/148bpm 132cal 4.78/5.49mph 2) 0.27m - 3:14(12:07/m) 148/152bpm 38cal 4.95/5.57mph Add a comment 3.1mi, 40:05 Running - Coaching WCH stair/hill session (run as 4 x 8min with 2min recoveries, alternating direction) Split Summary === 1) 0.79m - 8:00(10:04/m) 142/152bpm 94cal 5.96/7.28mph 2) 0.1m - 2:00(19:33/m) 130/139bpm 19cal 3.07/5.99mph 3) 0.63m - 8:00(12:45/m) 140/149bpm 92cal 4.71/6.62mph 4) 0.05m - 2:00(37:09/m) 121/143bpm 12cal 1.62/3.44mph 5) 0.7m - 8:00(11:29/m) 134/148bpm 81cal 5.23/7.08mph 6) 0.07m - 2:00(27:27/m) 121/138bpm 11cal 2.19/5.43mph 7) 0.68m - 8:00(11:44/m) 133/143bpm 77cal 5.11/8.58mph 8) 0.1m - 2:00(20:52/m) 134/145bpm 17cal 2.88/5.78mph 9) 0m - 5(1:43:27/m) 119/120bpm 0.58/1.96mph Add a comment 1.5mi, 21:06 Running - Warm Up Split Summary === 1) 1m - 15:30(15:30/m) 121/150bpm 129cal 3.87/5.53mph 2) 0.5m - 5:37(11:11/m) 136/142bpm 58cal 5.36/5.78mph Add a comment 3mi, 55:18 Cross-Training - Walking Split Summary === 1) 1m - 18:59(18:59/m) 83/103bpm 99cal 52/60rpm 3.16/3.74mph 2) 1m - 18:35(18:35/m) 85/99bpm 97cal 53/106rpm 3.23/4.17mph 3) 0.96m - 17:44(18:24/m) 87/107bpm 95cal 54/59rpm 3.26/3.7mph Add a comment 1.2mi, 12:13 Running - General Split Summary === 1) 1m - 10:16(10:16/m) 122/136bpm 99cal 5.84/6.51mph 2) 0.19m - 1:57(10:18/m) 129/131bpm 20cal 5.82/6.16mph Add a comment 0.3mi, 7:51 Cross-Training - Walking Split Summary === 1) 0.31m - 7:51(25:26/m) 103/112bpm 39cal 37/59rpm 2.36/4.28mph Add a comment 2.5mi, 33:24 Running - Run-Walk WCH Couch to 10k (Alison’s Week2 session 3) Split Summary === 1) 0.19m - 2:00(10:27/m) 137/150bpm 20cal 5.74/6.45mph 2) 0.12m - 2:00(17:13/m) 121/140bpm 16cal 3.49/5.68mph 3) 0.18m - 2:00(10:56/m) 129/144bpm 19cal 5.48/5.85mph 4) 0.12m - 2:00(16:44/m) 118/133bpm 13cal 3.59/5.74mph 5) 0.18m - 2:00(10:59/m) 129/142bpm 20cal 5.46/5.85mph 6) 0.11m - 2:00(17:53/m) 123/141bpm 16cal 3.36/5.53mph 7) 0.18m - 2:00(10:55/m) 122/135bpm 18cal 5.5/5.93mph 8) 0.11m - 2:00(17:56/m) 122/135bpm 15cal 3.35/5.59mph 9) 0.18m - 2:00(11:01/m) 121/132bpm 18cal 5.44/5.7mph 10) 0.11m - 2:00(18:23/m) 119/131bpm 13cal 3.26/5.7mph 11) 0.19m - 2:00(10:46/m) 119/131bpm 17cal 5.57/5.93mph 12) 0.12m - 2:00(17:10/m) 115/128bpm 12cal 3.5/5.28mph 13) 0.18m - 2:00(10:52/m) 118/133bpm 17cal 5.52/6.01mph 14) 0.11m - 2:00(17:50/m) 121/128bpm 13cal 3.36/5.87mph 15) 0.18m - 2:00(10:56/m) 124/135bpm 17cal 5.49/6.14mph 16) 0.11m - 2:00(17:51/m) 121/134bpm 12cal 3.36/5.53mph 17) 0.08m - 1:24(18:24/m) 110/115bpm 6cal 3.26/3.34mph Add a comment 1.3mi, 12:17 Running - General Split Summary === 1) 1m - 9:45(9:45/m) 140/149bpm 116cal 6.16/8.93mph 2) 0.27m - 2:32(9:24/m) 145/147bpm 30cal 6.39/6.8mph Add a comment	3.4mi, 1:13:25 Cross-Training - Walking Split Summary === 1) 1m - 21:06(21:06/m) 79/101bpm 95cal 52/57rpm 2.84/3.7mph 2) 1m - 22:30(22:30/m) 67/90bpm 97cal 48/61rpm 2.67/3.28mph 3) 1m - 20:50(20:50/m) 74/89bpm 98cal 52/61rpm 2.88/3.21mph 4) 0.43m - 8:57(20:53/m) 74/95bpm 42cal 50/62rpm 2.87/3.55mph Add a comment	4.5mi, 46:41 Running - General Split Summary === 1) 1m - 10:48(10:48/m) 146/161bpm 125cal 5.56/6.57mph 2) 1m - 10:19(10:19/m) 125/131bpm 93cal 5.81/6.45mph 3) 1m - 10:27(10:27/m) 127/135bpm 95cal 5.74/6.57mph 4) 1m - 10:00(10:00/m) 128/133bpm 88cal 6/6.64mph 5) 0.54m - 5:08(9:27/m) 131/139bpm 45cal 6.35/6.87mph Add a comment	3.4mi, 1:17:30 Cross-Training - Walking Split Summary === 1) 1m - 22:10(22:10/m) 89/106bpm 98cal 49/59rpm 2.71/3.34mph 2) 1m - 23:45(23:45/m) 98/116bpm 122cal 51/67rpm 2.53/3.32mph 3) 1m - 23:01(23:01/m) 94/113bpm 99cal 49/62rpm 2.61/3.34mph 4) 0.41m - 8:33(21:04/m) 88/98bpm 37cal 54/58rpm 2.85/3.3mph Add a comment	2.1mi, 30:12 Running - Run-Walk WCH coaching - Cto10km - Week3 Session 1 (3min run / 2min walk x 6) Split Summary === 1) 0.25m - 3:00(11:48/m) 140/147bpm 31cal 5.09/5.76mph 2) 0.09m - 2:00(22:05/m) 117/142bpm 16cal 2.72/5.16mph 3) 0.24m - 3:00(12:37/m) 131/142bpm 28cal 4.76/5.91mph 4) 0.11m - 2:00(17:47/m) 117/138bpm 14cal 3.37/5.03mph 5) 0.25m - 3:00(12:13/m) 125/131bpm 26cal 4.91/5.34mph 6) 0.1m - 2:00(20:30/m) 114/132bpm 12cal 2.93/5.11mph 7) 0.23m - 3:00(13:11/m) 118/127bpm 21cal 4.55/5.66mph 8) 0.12m - 2:00(16:05/m) 108/123bpm 11cal 3.73/6.57mph 9) 0.25m - 3:00(12:12/m) 118/124bpm 25cal 4.92/5.63mph 10) 0.1m - 2:00(20:44/m) 105/123bpm 11cal 2.89/4.91mph 11) 0.25m - 3:00(12:06/m) 120/128bpm 23cal 4.96/6.26mph 12) 0.11m - 2:00(19:00/m) 119/126bpm 12cal 3.16/7.22mph 13) 0.01m - 12(19:22/m) 108/111bpm 3.1/2.65mph Add a comment 4.3mi, 1:25:58 Cross-Training - Walking Split Summary === 1) 1m - 19:17(19:17/m) 92/107bpm 99cal 53/61rpm 3.11/3.8mph 2) 1m - 19:39(19:39/m) 88/103bpm 95cal 53/60rpm 3.05/3.47mph 3) 1m - 21:21(21:21/m) 84/94bpm 96cal 51/79rpm 2.81/3.34mph 4) 1m - 20:24(20:24/m) 82/99bpm 96cal 53/58rpm 2.94/3.74mph 5) 0.27m - 5:17(19:36/m) 84/93bpm 27cal 54/58rpm 3.06/3.61mph Add a comment
Tue 30th Mar Mar 30	Wed 31st Mar Mar 31	Thu 1st Apr Apr 1	Fri 2nd Apr Apr 2	Sat 3rd Apr Apr 3	Sun 4th Apr Apr 4	Mon 5th Apr Apr 5
1.1mi, 12:39 Running - Warm Down Split Summary === 1) 1m - 11:41(11:41/m) 131/145bpm 121cal 5.13/6.26mph 2) 0.09m - 57(10:57/m) 127/128bpm 9cal 5.48/5.99mph Add a comment 4.5mi, 43:27 Running - Coaching WCH 20min out /18min back with 2 min recovery (coaching/back marking) Split Summary === 1) 1m - 9:34(9:34/m) 131/139bpm 104cal 6.27/7.87mph 2) 1m - 9:38(9:38/m) 137/141bpm 109cal 6.23/6.39mph 3) 0.08m - 48(9:38/m) 140/141bpm 9cal 6.23/6.37mph 4) 0.17m - 2:00(11:54/m) 139/144bpm 22cal 5.04/6.45mph 5) 1m - 9:11(9:11/m) 142/149bpm 106cal 6.53/7.39mph 6) 0.99m - 8:49(8:56/m) 148/153bpm 109cal 6.72/7.83mph 7) 0.26m - 3:27(13:01/m) 132/154bpm 27cal 4.61/7.83mph Add a comment 1.1mi, 10:57 Running - Warm Up Split Summary === 1) 1m - 10:21(10:21/m) 133/144bpm 112cal 5.8/7.1mph 2) 0.07m - 36(8:44/m) 130/131bpm 6cal 6.87/7.16mph Add a comment 0.7mi, 49:38 Cross-Training - Pilates Split Summary === 1) 0.7m - 49:38(1:10:25/m) 76/96bpm 142cal 0.85/31.68mph Add a comment 3.9mi, 1:08:45 Cross-Training - Walking Split Summary === 1) 1m - 18:14(18:14/m) 82/96bpm 103cal 55/60rpm 3.29/4.61mph 2) 1m - 17:37(17:37/m) 83/95bpm 97cal 55/59rpm 3.41/3.9mph 3) 1m - 17:47(17:47/m) 87/102bpm 93cal 55/60rpm 3.38/3.82mph 4) 0.87m - 15:07(17:24/m) 88/102bpm 83cal 57/61rpm 3.45/3.86mph Add a comment	0mi, 47:40 Cross-Training - Yoga Split Summary === 1) 0.76m - 47:40(1:02:49/m) 78/99bpm 152cal 0.96/12.02mph Add a comment 8.8mi, 3:03:43 Cross-Training - Walking Split Summary === 1) 1m - 27:13(27:13/m) 85/107bpm 104cal 2/57rpm 2.2/2.84mph 2) 1m - 21:53(21:53/m) 88/109bpm 85cal 10/68rpm 2.74/3.07mph 3) 1m - 23:17(23:17/m) 83/116bpm 76cal 4/59rpm 2.58/3.55mph 4) 1m - 20:28(20:29/m) 83/111bpm 67cal 6/78rpm 2.93/3.76mph 5) 1m - 17:12(17:12/m) 84/104bpm 58cal 3/110rpm 3.49/4.24mph 6) 1m - 22:29(22:29/m) 79/101bpm 64cal 1/76rpm 2.67/3.15mph 7) 1m - 19:16(19:16/m) 80/95bpm 57cal 3/93rpm 3.12/4.32mph 8) 1m - 18:16(18:16/m) 87/110bpm 69cal 3/83rpm 3.28/4.61mph 9) 0.75m - 13:38(18:13/m) 85/107bpm 47cal 8/87rpm 3.3/4.17mph Add a comment	1.3mi, 13:07 Running - General Split Summary === 1) 1m - 9:50(9:50/m) 122/129bpm 96cal 6.1/6.89mph 2) 0.33m - 3:17(9:53/m) 127/131bpm 33cal 6.07/6.32mph Add a comment 0.4mi, 8:33 Cross-Training - Walking Split Summary === 1) 0.41m - 8:33(20:55/m) 94/112bpm 40cal 50/57rpm 2.87/3.26mph Add a comment 2mi, 25:07 Running - Run-Walk Split Summary === 1) 0.27m - 3:00(11:13/m) 130/142bpm 30cal 5.35/5.7mph 2) 0.11m - 2:00(18:03/m) 122/142bpm 16cal 3.32/5.28mph 3) 0.29m - 3:00(10:24/m) 142/148bpm 33cal 5.77/6.18mph 4) 0.1m - 2:00(19:03/m) 123/146bpm 16cal 3.15/6.14mph 5) 0.28m - 3:00(10:53/m) 144/154bpm 33cal 5.51/5.87mph 6) 0.11m - 2:00(17:28/m) 124/151bpm 14cal 3.44/5.74mph 7) 0.29m - 3:00(10:13/m) 144/153bpm 33cal 5.87/6.28mph 8) 0.11m - 2:00(17:29/m) 120/140bpm 14cal 3.43/6.37mph 9) 0.3m - 3:00(9:52/m) 135/148bpm 30cal 6.08/6.64mph 10) 0.11m - 2:00(18:35/m) 123/134bpm 14cal 3.23/5.89mph 11) 0m - 7(24:50/m) 112/113bpm 2.42/3.23mph Add a comment 1.2mi, 12:39 Running - General Split Summary === 1) 1m - 10:25(10:25/m) 136/155bpm 116cal 5.76/6.64mph 2) 0.22m - 2:15(10:04/m) 128/132bpm 22cal 5.96/6.49mph Add a comment 4.6mi, 1:29:00 Cross-Training - Walking Split Summary === 1) 1m - 18:14(18:14/m) 85/106bpm 107cal 56/66rpm 3.29/5.22mph 2) 1m - 20:02(20:02/m) 79/96bpm 98cal 52/62rpm 3/3.57mph 3) 1m - 22:09(22:09/m) 84/114bpm 105cal 48/60rpm 2.71/3.42mph 4) 1m - 18:43(18:43/m) 78/88bpm 92cal 54/63rpm 3.21/4.09mph 5) 0.57m - 9:51(17:14/m) 81/90bpm 55cal 57/61rpm 3.48/3.7mph Add a comment	1.5mi, 18:48 Running - General Split Summary === 1) 1m - 13:42(13:42/m) 114/129bpm 115cal 4.38/6.47mph 2) 0.45m - 5:05(11:17/m) 111/126bpm 41cal 5.32/6.01mph Add a comment 7.8mi, 1:37:53 Running - General Split Summary === 1) 1m - 13:53(13:53/m) 118/134bpm 121cal 4.32/7.24mph 2) 1m - 12:17(12:17/m) 126/146bpm 114cal 4.88/6.97mph 3) 1m - 12:34(12:34/m) 124/140bpm 106cal 4.78/6.3mph 4) 1m - 12:14(12:14/m) 118/130bpm 82cal 4.9/6.95mph 5) 1m - 14:20(14:20/m) 118/132bpm 91cal 4.19/7.58mph 6) 1m - 11:55(11:55/m) 115/128bpm 84cal 5.03/6.51mph 7) 1m - 12:15(12:15/m) 114/124bpm 81cal 4.9/6.22mph 8) 0.79m - 8:24(10:41/m) 118/126bpm 64cal 5.61/6.45mph Add a comment	3.2mi, 54:58 Cross-Training - Walking Split Summary === 1) 1m - 17:13(17:13/m) 86/101bpm 97cal 57/63rpm 3.49/4.11mph 2) 1m - 16:59(16:59/m) 85/95bpm 96cal 58/62rpm 3.53/4.19mph 3) 1m - 16:39(16:39/m) 85/94bpm 97cal 58/123rpm 3.6/4.03mph 4) 0.24m - 4:07(16:53/m) 89/103bpm 24cal 58/61rpm 3.55/3.92mph Add a comment	4.2mi, 1:33:30 Cross-Training - Walking Split Summary === 1) 1m - 21:54(21:54/m) 86/111bpm 99cal 49/57rpm 2.74/4.4mph 2) 1m - 24:27(24:27/m) 71/102bpm 68cal 42/55rpm 2.45/3.11mph 3) 1m - 21:31(21:31/m) 54/89bpm 25cal 50/56rpm 2.79/3.34mph 4) 1m - 20:20(20:20/m) 64/91bpm 34cal 52/58rpm 2.95/3.44mph 5) 0.24m - 5:18(21:54/m) 65/84bpm 8cal 46/60rpm 2.74/3.51mph Add a comment 5.6mi, 53:39 Running - General Split Summary === 1) 1m - 9:41(9:41/m) 128/137bpm 102cal 6.2/7.64mph 2) 1m - 9:29(9:29/m) 131/138bpm 99cal 6.32/6.51mph 3) 1m - 9:36(9:36/m) 130/134bpm 93cal 6.25/6.66mph 4) 1m - 9:36(9:36/m) 131/137bpm 90cal 6.25/6.55mph 5) 1m - 9:20(9:20/m) 131/134bpm 83cal 6.43/6.74mph 6) 0.63m - 5:58(9:31/m) 131/135bpm 51cal 6.31/6.82mph 11th Apr 2021, 2:01pm Dvorak wrote: Braw view :-) And a clear wsw lead. Add a comment	2.4mi, 32:04 Running - Run-Walk WCH coaching - Cto10km - Week4 Session 1 (5min run / 3min walk x 4) Split Summary === 1) 0.41m - 5:00(12:10/m) 115/125bpm 42cal 4.93/5.95mph 2) 0.15m - 3:00(19:29/m) 94/120bpm 16cal 3.08/5.51mph 3) 0.43m - 5:00(11:32/m) 112/130bpm 43cal 5.2/6.1mph 4) 0.15m - 3:00(19:59/m) 95/110bpm 15cal 3/5.07mph 5) 0.41m - 5:00(12:13/m) 119/128bpm 43cal 4.91/5.89mph 6) 0.17m - 3:00(17:26/m) 100/125bpm 17cal 3.44/4.78mph 7) 0.47m - 5:00(10:45/m) 121/131bpm 44cal 5.58/6.2mph 8) 0.17m - 3:00(18:05/m) 109/129bpm 18cal 3.32/6.41mph 9) 0m - 4(27:40/m) 113/115bpm 2.17/2.82mph Add a comment 2.1mi, 20:46 Running - General Split Summary === 1) 1m - 9:42(9:42/m) 131/139bpm 107cal 6.19/6.53mph 2) 1m - 9:51(9:51/m) 134/140bpm 109cal 6.09/6.51mph 3) 0.12m - 1:14(9:54/m) 135/136bpm 13cal 6.07/6.55mph Add a comment 4mi, 1:32:15 Cross-Training - Walking Split Summary === 1) 1m - 21:44(21:44/m) 78/111bpm 99cal 51/57rpm 2.76/3.03mph 2) 1m - 23:40(23:40/m) 82/95bpm 96cal 46/75rpm 2.54/3.03mph 3) 1m - 24:20(24:20/m) 75/92bpm 97cal 48/57rpm 2.47/2.86mph 4) 0.98m - 22:31(23:04/m) 77/93bpm 96cal 49/57rpm 2.6/3.07mph Add a comment
Tue 6th Apr Apr 6	Wed 7th Apr Apr 7	Thu 8th Apr Apr 8	Fri 9th Apr Apr 9	Sat 10th Apr Apr 10	Sun 11th Apr Apr 11	Mon 12th Apr Apr 12
0.7mi, 12:15 Cross-Training - Walking Split Summary === 1) 0.74m - 12:15(16:35/m) 107/137bpm 77cal 59/65rpm 3.62/13.3mph Add a comment 5.1mi, 48:35 Running - General Split Summary === 1) 1m - 9:27(9:27/m) 125/135bpm 95cal 6.35/12.98mph 2) 1m - 9:33(9:33/m) 129/134bpm 98cal 6.28/6.68mph 3) 1m - 9:34(9:34/m) 131/141bpm 97cal 6.27/7.01mph 4) 1m - 9:53(9:53/m) 132/140bpm 98cal 6.07/6.78mph 5) 1m - 9:25(9:25/m) 135/138bpm 93cal 6.37/7.01mph 6) 0.07m - 44(9:57/m) 137/139bpm 7cal 6.03/6.64mph Add a comment 0mi, 48:13 Cross-Training - Pilates Split Summary === 1) 0.71m - 48:13(1:08:03/m) 81/120bpm 166cal 0.88/8.5mph Add a comment	0.8mi, 13:30 Cross-Training - Walking Split Summary === 1) 0.81m - 13:30(16:45/m) 99/110bpm 79cal 59/67rpm 3.58/15.24mph Add a comment 0mi, 45:00 Cross-Training - Yoga Split Summary === 1) 0m - 45:00(0/m) 136cal Add a comment 0mi, 47:00 Cross-Training - Yoga Split Summary === 1) 0.65m - 47:00(1:11:55/m) 77/123bpm 143cal 0.83/16.8mph Add a comment 9mi, 2:50:01 Cross-Training - Walking Split Summary === 1) 1m - 23:03(23:03/m) 84/99bpm 86cal 3/60rpm 2.6/3.59mph 2) 1m - 18:50(18:50/m) 91/113bpm 81cal 3/57rpm 3.19/3.3mph 3) 1m - 18:52(18:52/m) 89/123bpm 73cal 4/58rpm 3.18/3.32mph 4) 1m - 18:42(18:42/m) 88/105bpm 70cal 6/59rpm 3.21/3.57mph 5) 1m - 17:42(17:42/m) 78/107bpm 49cal 8/79rpm 3.39/4.17mph 6) 1m - 18:41(18:41/m) 73/99bpm 45cal 4/63rpm 3.21/3.57mph 7) 1m - 18:09(18:09/m) 86/113bpm 68cal 7/66rpm 3.31/3.84mph 8) 1m - 17:54(17:54/m) 84/115bpm 61cal 3/78rpm 3.35/4.15mph 9) 1m - 17:54(17:54/m) 92/119bpm 78cal 11/63rpm 3.35/3.7mph 10) 0.01m - 14(17:03/m) 82/83bpm 59/60rpm 3.52/3.55mph Add a comment	1.4mi, 14:19 Running - Warm Down Split Summary === 1) 1m - 9:52(9:52/m) 143/158bpm 118cal 6.08/6.85mph 2) 0.42m - 4:27(10:41/m) 147/157bpm 54cal 5.61/6.32mph Add a comment 2.8mi, 28:24 Running - Fartleks Split Summary === 1) 1m - 10:21(10:21/m) 158/169bpm 137cal 5.8/8.54mph 2) 1m - 10:18(10:18/m) 157/176bpm 133cal 5.82/7.56mph 3) 0.81m - 7:45(9:37/m) 150/162bpm 94cal 6.24/7.7mph Add a comment 1.5mi, 16:18 Running - Warm Up Split Summary === 1) 1m - 10:41(10:41/m) 147/165bpm 130cal 5.61/6.51mph 2) 0.54m - 5:37(10:28/m) 155/161bpm 72cal 5.74/6.53mph Add a comment 0.8mi, 11:25 Cross-Training - Walking Split Summary === 1) 0.75m - 11:25(15:13/m) 97/149bpm 80cal 62/85rpm 3.94/6.51mph Add a comment 0.7mi, 7:05 Running - General Split Summary === 1) 0.74m - 7:05(9:34/m) 137/146bpm 82cal 6.28/11.42mph Add a comment 2.9mi, 54:48 Cross-Training - Walking Split Summary === 1) 1m - 19:00(19:00/m) 87/107bpm 103cal 53/62rpm 3.16/3.65mph 2) 1m - 18:15(18:15/m) 86/100bpm 96cal 55/61rpm 3.29/3.7mph 3) 0.91m - 17:33(19:15/m) 88/100bpm 87cal 55/60rpm 3.12/3.57mph Add a comment	0.8mi, 14:14 Cross-Training - Walking Split Summary === 1) 0.81m - 14:14(17:41/m) 97/107bpm 77cal 57/62rpm 3.39/3.84mph Add a comment 1.3mi, 13:03 Running - General Split Summary === 1) 1m - 9:52(9:52/m) 127/136bpm 102cal 6.08/6.76mph 2) 0.32m - 3:11(9:55/m) 130/134bpm 33cal 6.05/6.37mph Add a comment 3mi, 40:10 Running - Run-Walk Alison’s Cto10km - Week4 Session 3 (5min run / 3min walk x 5) Split Summary === 1) 0.43m - 5:00(11:31/m) 135/143bpm 50cal 5.21/5.59mph 2) 0.16m - 3:00(18:19/m) 120/141bpm 23cal 3.27/5.45mph 3) 0.43m - 5:00(11:34/m) 146/153bpm 56cal 5.19/5.61mph 4) 0.17m - 3:00(18:04/m) 119/138bpm 17cal 3.32/5.16mph 5) 0.44m - 5:00(11:29/m) 133/143bpm 50cal 5.22/6.12mph 6) 0.18m - 3:00(16:25/m) 126/141bpm 20cal 3.65/6.59mph 7) 0.45m - 5:00(11:07/m) 141/147bpm 55cal 5.4/5.78mph 8) 0.16m - 3:00(18:36/m) 129/144bpm 21cal 3.23/5.18mph 9) 0.44m - 5:00(11:17/m) 140/149bpm 51cal 5.32/5.72mph 10) 0.15m - 3:00(19:42/m) 129/152bpm 21cal 3.05/5.68mph 11) 0m - 10(1:35:13/m) 116/117bpm 0.63/2.8mph Add a comment 6.1mi, 57:44 Running - General Split Summary === 1) 1m - 9:39(9:39/m) 132/143bpm 105cal 6.21/6.59mph 2) 1m - 9:30(9:30/m) 135/141bpm 104cal 6.31/6.57mph 3) 1m - 9:44(9:44/m) 135/141bpm 103cal 6.16/6.66mph 4) 1m - 9:23(9:23/m) 141/146bpm 106cal 6.4/6.82mph 5) 1m - 9:23(9:23/m) 145/152bpm 110cal 6.39/6.62mph 6) 1m - 9:30(9:30/m) 139/151bpm 92cal 6.31/6.93mph 7) 0.06m - 34(10:18/m) 134/135bpm 4cal 5.82/6.3mph Add a comment	3.6mi, 1:16:02 Cross-Training - Walking Split Summary === 1) 1m - 20:45(20:45/m) 87/112bpm 95cal 52/58rpm 2.89/4.09mph 2) 1m - 22:19(22:19/m) 80/114bpm 95cal 48/77rpm 2.69/4.42mph 3) 1m - 21:56(21:56/m) 77/93bpm 96cal 49/56rpm 2.74/3.49mph 4) 0.57m - 11:01(19:31/m) 81/89bpm 53cal 54/57rpm 3.08/3.36mph Add a comment	0.8mi, 12:28 Cross-Training - Walking Split Summary === 1) 0.76m - 12:28(16:20/m) 105/130bpm 78cal 57/63rpm 3.67/4.24mph Add a comment 6.2mi, 1:05:33 Running - General Split Summary === 1) 1m - 10:27(10:27/m) 122/131bpm 102cal 5.74/6.47mph 2) 1m - 10:23(10:23/m) 126/133bpm 101cal 5.78/6.8mph 3) 1m - 12:27(12:27/m) 121/144bpm 107cal 4.82/6.37mph 4) 1m - 10:28(10:28/m) 121/129bpm 84cal 5.73/6.51mph 5) 1m - 10:13(10:13/m) 122/131bpm 79cal 5.87/6.55mph 6) 1m - 10:20(10:20/m) 126/132bpm 82cal 5.8/6.78mph 7) 0.15m - 1:15(8:08/m) 132/138bpm 11cal 7.38/7.58mph Add a comment	-

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