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Kendo! M50

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Recent Training
30th Nov	General	3mi	27:00
28th Nov	General	6.3mi	46:05
28th Nov	General	0.6mi	5:30
25th Nov	General	4mi	33:06
23rd Nov	General	3.1mi	26:17

Planned Races
South by Five Bellahouston Park	2nd Jan
Battersea Park Half Marathon	15th Jan
Fred Hughes 10	23rd Jan
Wokingham Half Marathon	27th Feb

12 Month Benchmarks	Run	Bike
Mile	6:35	2:13
5k	21:28	9:06
5mi	36:30	15:04
10k	45:46	19:59
10mi	1:38:30	32:41

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Buddies (1)

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Best Times
Best WAVA

Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	7	5:47 5:47/mi	71.06						5:52 67.93	5:47 69.43	5:53 68.77	5:47 70.50	5:47 71.06
2mi	1	12:18 6:09/mi	70.30									12:18 70.30
5km	38	19:45 6:21/mi	72.49				21:21 64.21	20:22 67.79	20:18 68.50	19:59 70.09	19:53 70.95	19:52 71.53	19:45 72.49	20:08 71.64
5.6km	1	23:18 6:42/mi	68.31									23:18 68.31
3.5mi	3	23:35 6:44/mi	66.90						23:57 65.41	23:35 66.90			24:11 66.69
10km	30	41:33 6:41/mi	69.95	48:00 56.67	50:05 54.61	1:00:00 45.87	45:30 60.91	43:19 64.48	42:52 65.67	42:25 66.89	42:10 67.82	42:00 68.64	41:33 69.95	49:54 58.73
10mi	17	1:09:56 7:00/mi	67.51			1:19:32 56.69	1:18:33 57.78	1:14:54 61.03	1:14:13 62.09	1:11:29 64.98	1:10:47 66.16	1:09:56 67.51	1:11:56 66.18	1:25:00 56.01
13.1mi	39	1:32:48 7:05/mi	67.70	1:55:56 50.96	1:48:33 54.68	1:48:48 54.85	1:43:06 58.23	1:37:50 61.79	1:35:52 63.54	1:34:28 65.01	1:33:45 66.05	1:32:48 67.29	1:33:00 67.70	1:38:24 64.53	1:40:00 64.04
26km	1	2:07:29 7:53/mi	61.92									2:07:29 61.92
26.2mi	14	3:30:24 8:02/mi	62.50		4:36:00 45.29		3:57:05 53.33	3:57:34 53.59	3:52:10 55.26	3:40:44 58.60		3:30:24 62.50	4:13:45 52.25		3:59:07 56.40

Date	Planned Races			Distance
27 Feb	Wokingham Half Marathon Confirmed			13.1mi
23 Jan	Fred Hughes 10 Confirmed			10mi
15 Jan	Battersea Park Half Marathon Confirmed			13.1mi
2 Jan	South by Five Bellahouston Park Confirmed			5km
2021		Result	WAVA	Distance
28 Nov	Ranelagh Harriers Richmond 10K 2021		0.00	10km
2019		Result	WAVA	Distance
15 Dec	Malaga Half Marathon SB	1:40:00	64.04	13.1mi
28 Apr	Hamburg Marathon SB	3:59:07	56.40	26.2mi
2018		Result	WAVA	Distance
30 Sep	Great Scottish Run Half Marathon SB	1:38:24	64.53	13.1mi
23 Jul	Sri Chinmoy 5K Series Silver Starling 5 SB	20:08	71.64	5km
8 Jul	Crieff 10k SB	49:54	58.73	10km
18 Jun	Sri Chinmoy 5K Series Speedy Steeds 5	20:36	70.01	5km
9 Jun	Isle of Skye Half Marathon	1:49:33	57.96	13.1mi
26 May	Stornoway Half Marathon	1:51:00	57.20	13.1mi
7 Jan	Tadworth 10 SB	1:25:00	56.01	10mi
2017		Result	WAVA	Distance
10 Dec	Malaga Marathon SB	4:13:45	52.25	26.2mi
15 Oct	Cabbage Patch 10 SB	1:11:56	66.18	10mi
1 Oct	Great Scottish Run Half Marathon SB	1:33:00	67.70	13.1mi
16 Sep	Kew Gardens 10K PB	41:33	69.95	10km
27 Jul	Serpentine Club Champs 5k PB	19:45	72.49	5km
18 Jul	Serpentine RC Grand Prix 1 Mile SB	5:47	71.06	1mi
10 Jul	Sri Chinmoy 5K Series	19:54	71.94	5km
6 Jul	JP Morgan Corporate Challenge SB	24:11	66.69	3.5mi
19 Jun	Sri Chinmoy 5K Series	20:22	70.29	5km
12 Jun	Sri Chinmoy 5K Series	20:06	71.22	5km
5 Jun	Sri Chinmoy 5K Series	20:15	70.70	5km
5 Feb	Torremolinos Half Marathon	1:47:28	58.10	13.1mi
2016		Result	WAVA	Distance
11 Dec	Andy Reading Memorial 10k	43:47	65.85	10km
26 Nov	Battersea Park Self-Transcendence 10k Race SB	42:00	68.64	10km
6 Nov	The Southside Six PB	2:07:29	61.92	26km
16 Oct	Cabbage Patch 10 PB	1:09:56	67.51	10mi
25 Sep	Bristol Half Marathon PB	1:32:48	67.29	13.1mi
18 Sep	HSBC Triathlon (Olympic)	/ / 42:08	0.00	1500metres/42.4km/10km
8 Aug	Battersea Park Self-Transcendence 5k Race SB	19:52	71.53	5km
1 Aug	Sri Chimnoy 2 mile PB	12:18	70.30	2mi
28 Jul	Serpentine Club Champs 5k	19:53	71.47	5km
21 Jul	JP Morgan Corporate Challenge PB	23:18	68.31	5.6km
12 Jul	Serpentine RC Grand Prix 1 Mile SB	5:47	70.50	1mi
26 Jun	Harry Hawkes 10	1:14:52	63.07	10mi
19 Jun	City of London Mile	5:53	69.30	1mi
13 Jun	Battersea Park Self-Transcendence 5k Race	20:24	69.66	5km
11 Jun	Battersea Park Self-Transcendence 10k Race	45:43	63.06	10km
6 Jun	Battersea Park Self-Transcendence 5k Race	20:27	69.49	5km
29 May	Edinburgh Half Marathon	1:36:04	65.00	13.1mi
24 Apr	London Marathon PB	3:30:24	62.50	26.2mi
10 Apr	Putney & Fulham Half Marathon	1:37:19	64.16	13.1mi
5 Mar	Self-Transcendence 10k	43:13	66.17	10km
21 Feb	Wokingham Half Marathon	1:59:03	52.02	13.1mi
7 Feb	Regent's Park 10k Winter Series #5	43:45	65.37	10km
10 Jan	Regent's Park 10k Winter Series #4	43:59	65.02	10km
1 Jan	Empire Runners Club New Year's Day 5k	20:16	69.61	5km
2015		Result	WAVA	Distance
4 Oct	Great Scottish Run Half Marathon	1:40:22	61.70	13.1mi
27 Sep	Ealing Half Marathon	1:46:37	58.08	13.1mi
13 Sep	Bristol Half Marathon	1:38:55	62.60	13.1mi
3 Aug	Battersea Park Self-Transcendence 5k Race	19:59	70.60	5km
27 Jul	Battersea Park Self-Transcendence 5k Race	20:18	69.50	5km
19 Jul	Harry Hawkes 10	1:24:12	55.62	10mi
9 Jul	Standard Chartered Great City Race	21:41	65.06	5km
6 Jul	Battersea Park Self-Transcendence 5k Race	20:52	67.61	5km
30 Jun	Serpentine RC Grand Prix 1 Mile SB	5:53	68.77	1mi
31 May	Edinburgh Half Marathon SB	1:33:45	66.05	13.1mi
25 May	Run and become 5k Battersea Park, London SB	19:53	70.95	5km
10 May	Ealing Eagles 10K	44:35	64.15	10km
2 May	Self-Transcendence 10k Race SB	42:10	67.82	10km
19 Apr	Thames Towpath 10 SB	1:10:47	66.16	10mi
12 Apr	Putney & Fulham Half Marathon	1:38:08	63.10	13.1mi
5 Apr	Regent's Park 10k Summner Series #1	44:32	64.22	10km
22 Mar	Malaga Half Marathon	1:49:14	56.69	13.1mi
8 Feb	Wokingham Half Marathon	1:39:52	61.50	13.1mi
2014		Result	WAVA	Distance
14 Dec	Andy Reading Memorial 10k SB	42:25	66.89	10km
29 Nov	Self Transcendence 10K	43:10	65.72	10km
19 Oct	Cabbage Patch 10	1:23:28	55.65	10mi
12 Oct	Chicago Marathon SB	3:40:44	58.60	26.2mi
4 Oct	Pine Ridge 10K	48:08	58.94	10km
28 Sep	Ealing Half Marathon	1:44:52	58.57	13.1mi
17 Aug	Battersea Park Summer League 10k	42:53	66.16	10km
16 Aug	Richmond parkrun	21:11	66.12	5km
9 Jul	JP Morgan Corporate Challenge PB	23:35	66.90	3.5mi
8 Jul	Serpentine RC Grand Prix 1 Mile PB	5:47	69.43	1mi
6 Jul	Regent's Park 10k	43:00	65.98	10km
29 Jun	Harry Hawkes 10 SB	1:11:29	64.98	10mi
23 Jun	Battersea Park Self-Transcendence 5k Race	20:08	69.56	5km
22 Jun	City Of London Mile	5:59	67.11	1mi
9 Jun	Battersea Park Self-Transcendence 5k Race SB	19:59	70.09	5km
2 Jun	Battersea Park Self-Transcendence 5k Race	20:38	67.88	5km
25 May	Liverpool Rock N Roll Half Marathon SB	1:34:28	65.01	13.1mi
4 May	Ranelagh Richmond Half Marathon	1:40:46	60.95	13.1mi
13 Apr	London Marathon	3:47:52	56.76	26.2mi
2 Mar	Bath Half	1:42:43	59.31	13.1mi
2013		Result	WAVA	Distance
29 Dec	Pednor 10	1:27:00	52.96	10mi
8 Dec	CIUDAD DE MÁLAGA MARATHON	3:54:30	54.71	26.2mi
29 Nov	Serpentine Last Friday of the Month 5k	20:25	68.11	5km
20 Oct	Cabbage Patch 10 SB	1:14:13	62.09	10mi
29 Sep	Ealing Half Marathon	1:51:33	54.61	13.1mi
27 Sep	Serpentine Last Friday of the Month 5k		0.00	5km
15 Sep	Bristol Half Marathon SB	1:35:52	63.54	13.1mi
1 Sep	Regents Park 10k SB	42:52	65.67	10km
4 Aug	Helensburgh Half Marathon	1:39:49	61.03	13.1mi
29 Jul	Self-Transcendence 5k Race SB	20:18	68.50	5km
22 Jul	Self-Transcendence 5k	21:06	65.90	5km
10 Jul	J.P.Morgan Corporate Challenge SB	23:57	65.41	3.5mi
30 Jun	Harry Hawkes 10	1:17:53	59.16	10mi
25 Jun	Serpentine RC Grand Prix 1 Mile SB	5:52	67.93	1mi
24 Jun	Self-Transcendence 5k Race	20:27	68.00	5km
20 Jun	Serpentine RC Grand Prix 5k	20:34	67.61	5km
10 Jun	Self-Transcendence 5k Race	20:26	68.05	5km
3 Jun	Self-Transcendence 5k	20:54	66.53	5km
26 May	Edinburgh Half Marathon	1:41:50	59.82	13.1mi
6 May	Belfast City Marathon SB	3:52:10	55.26	26.2mi
14 Apr	Thames Towpath 10	1:21:38	56.45	10mi
10 Mar	Cambridge Half Marathon	1:44:27	57.88	13.1mi
2012		Result	WAVA	Distance
15 Dec	Old Deer Park Parkrun	21:42	63.62	5km
2 Dec	Regent's Park 10k Winter Series #3 SB	43:19	64.48	10km
30 Nov	Serpentine Last Friday of the Month 5k	21:29	64.26	5km
24 Nov	South Manchester parkrun	20:32	67.24	5km
17 Nov	St Peters, Sydney Parkrun	21:01	65.69	5km
4 Nov	Regent's Park 10k Winter Series #2	44:58	62.11	10km
3 Nov	Old Deer Park Parkrun	21:30	64.21	5km
26 Oct	Serpentine Last Friday of the Month 5k SB	20:22	67.79	5km
21 Oct	Cabbage Patch 10 SB	1:14:54	61.03	10mi
6 Oct	Richmond Parkrun	21:28	64.31	5km
30 Sep	Berlin Marathon SB	3:57:34	53.59	26.2mi
16 Sep	Maidenhead Half Marathon	1:52:04	53.94	13.1mi
2 Sep	Great Scottish Run Half Marathon SB	1:37:50	61.79	13.1mi
4 Aug	Self Transcendence 10K	44:38	62.57	10km
8 Jul	British 10K London Run	46:23	60.21	10km
1 Jul	Regent's Park 10k Summer Series #4	44:52	62.25	10km
18 Jun	Self Transcendence 5k	21:23	64.57	5km
27 May	Edinburgh Marathon	4:17:18	49.48	26.2mi
14 May	Self Transcendence 5k	20:44	66.59	5km
22 Apr	London Marathon	4:02:37	52.47	26.2mi
15 Apr	Thames Towpath 10	1:21:15	56.26	10mi
1 Apr	Reading Half Marathon	1:49:04	55.43	13.1mi
19 Feb	Wokingham Half Marathon	1:42:03	58.83	13.1mi
8 Jan	Regent's Park 10k Winter Series #4	50:04	55.35	10km
2011		Result	WAVA	Distance
4 Dec	Mornington Chasers First Sunday of the Month Winter 10K GP Series	51:15	54.08	10km
6 Nov	Regents Park Winter 10k Series	51:36	53.71	10km
22 Oct	Self Transcendence 5k SB	21:21	64.21	5km
9 Oct	MBNA Chester Marathon SB	3:57:05	53.33	26.2mi
10 Sep	Self Transcendence 10m SB	1:18:33	57.78	10mi
4 Sep	Great Scottish Run Half Marathon SB	1:43:06	58.23	13.1mi
10 Jul	British 10k London Run SB	45:30	60.91	10km
3 Jul	Regent's Park Summer 10k	46:42	59.35	10km
22 May	EMF Half Marathon	1:44:33	57.42	13.1mi
8 May	Shakespeare Half Marathon	2:03:36	48.57	13.1mi
17 Apr	London Marathon	4:16:44	49.24	26.2mi
10 Apr	Thames Towpath 10	1:25:56	52.81	10mi
27 Mar	Wilmslow Half Marathon	1:54:16	52.54	13.1mi
2010		Result	WAVA	Distance
17 Oct	Cabbage Patch 10 SB	1:19:32	56.69	10mi
18 Sep	Adidas Dublin Half-Marathon SB	1:48:48	54.85	13.1mi
5 Sep	Great Scottish Run Half Marathon	1:55:00	51.89	13.1mi
11 Jul	ASICS British London 10K Run SB	1:00:00	45.87	10km
2009		Result	WAVA	Distance
26 Oct	Dublin Marathon SB	4:36:00	45.29	26.2mi
6 Sep	Great Scottish Run Half Marathon SB	1:48:33	54.68	13.1mi
12 Jul	British 10k SB	50:05	54.61	10km
26 Apr	London Marathon	5:37:00	37.09	26.2mi
29 Mar	Wilmslow Half Marathon	1:59:00	49.87	13.1mi
2008		Result	WAVA	Distance
14 Sep	Bristol Half Marathon SB	1:55:56	50.96	13.1mi
6 Jul	British 10K London Run SB	48:00	56.67	10km
2007		Result	WAVA	Distance
1 Jul	British 10K London Run		0.00	10km
2006		Result	WAVA	Distance
2 Jul	British 10K London Run		0.00	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
2021	57	29	81	30	9	26	25	26	33	22	51	0	389
2021	0	0	0	0	0	154	161	113	200	133	26	0	787
2020	29	71	112	112	77	56	110	40	79	120	125	118	1049
2019	83	103	105	118	18	18	6	42	51	91	88	66	789
2019	0	0	0	0	0	0	10	0	0	0	0	0	10
2018	99	49	32	54	84	80	64	56	106	35	79	26	766
2018	0	0	0	0	0	0	0	0	0	5	0	0	5
2017	75	58	18	80	85	79	46	101	80	59	110	47	837
2016	48	108	168	104	80	53	46	71	73	63	104	83	1002
2015	53	42	45	75	85	25	65	88	51	68	86	37	720
2014	22	105	136	70	75	49	49	119	146	74	54	37	937
2013	39	114	122	77	79	69	71	102	55	83	109	82	1001
2012	101	83	103	81	88	50	133	133	104	45	44	72	1037
2011	87	117	97	78	76	65	120	141	96	65	34	59	1036

Fri 5th Nov Nov 5	Sat 6th Nov Nov 6	Sun 7th Nov Nov 7	Mon 8th Nov Nov 8	Tue 9th Nov Nov 9	Wed 10th Nov Nov 10	Thu 11th Nov Nov 11
3mi, 25:09 Run - General Split Summary === 1) 0.5m - 4:26(8:51/m) 141/153bpm [1248b/mi] 51cal 6.78/7.31mph 2) 0.5m - 4:06(8:11/m) 155/159bpm [1269b/mi] 55cal 7.33/7.53mph 3) 0.5m - 4:02(8:04/m) 160/162bpm [1290b/mi] 55cal 7.44/7.81mph 4) 0.5m - 4:17(8:35/m) 159/161bpm [1364b/mi] 58cal 6.99/8.39mph 5) 0.5m - 4:05(8:09/m) 160/166bpm [1305b/mi] 56cal 7.36/7.76mph 6) 0.5m - 4:05(8:11/m) 159/164bpm [1301b/mi] 55cal 7.33/11.42mph 7) 0.02m - 8(7:05/m) 156/156bpm [1104b/mi] 1cal 8.48/8.43mph Add a comment	-	-	3.7mi, 30:01 Run - General Split Summary === 1) 0.5m - 4:20(8:40/m) 131/145bpm [1135b/mi] 46cal 6.92/16.14mph 2) 0.5m - 4:07(8:13/m) 145/151bpm [1193b/mi] 54cal 7.29/7.91mph 3) 0.5m - 4:01(8:03/m) 147/152bpm [1182b/mi] 51cal 7.46/8.06mph 4) 0.5m - 3:53(7:45/m) 152/155bpm [1178b/mi] 50cal 7.74/8.06mph 5) 0.5m - 3:58(7:56/m) 154/161bpm [1220b/mi] 52cal 7.57/8.01mph 6) 0.5m - 3:53(7:45/m) 152/158bpm [1179b/mi] 49cal 7.74/8.35mph 7) 0.5m - 3:56(7:51/m) 154/157bpm [1210b/mi] 51cal 7.64/8.14mph 8) 0.22m - 1:54(8:28/m) 151/157bpm [1278b/mi] 23cal 7.09/11.59mph Add a comment	-	3.5mi, 30:01 Run - General Split Summary === 1) 0.5m - 4:34(9:07/m) 129/148bpm [1177b/mi] 44cal 6.58/6.95mph 2) 0.5m - 4:19(8:38/m) 146/158bpm [1259b/mi] 53cal 6.96/7.93mph 3) 0.5m - 4:03(8:06/m) 146/153bpm [1183b/mi] 49cal 7.41/7.91mph 4) 0.5m - 4:30(9:00/m) 156/164bpm [1404b/mi] 60cal 6.67/7.06mph 5) 0.5m - 4:12(8:25/m) 155/163bpm [1304b/mi] 55cal 7.13/8.33mph 6) 0.5m - 4:05(8:10/m) 156/161bpm [1274b/mi] 52cal 7.35/7.91mph 7) 0.5m - 4:17(8:35/m) 157/160bpm [1347b/mi] 57cal 6.99/7.49mph 8) 0m - 1(7:20/m) 153/153bpm [1122b/mi] 8.18/7.01mph Add a comment	2.5mi, 21:10 Run - General Split Summary === 1) 0.5m - 4:27(8:53/m) 130/147bpm [1155b/mi] 45cal 6.75/7.14mph 2) 0.5m - 4:28(8:57/m) 147/155bpm [1315b/mi] 55cal 6.71/6.93mph 3) 0.5m - 4:05(8:10/m) 144/153bpm [1176b/mi] 49cal 7.35/7.66mph 4) 0.5m - 4:08(8:17/m) 155/160bpm [1283b/mi] 54cal 7.25/7.66mph 5) 0.5m - 4:00(8:00/m) 154/161bpm [1231b/mi] 52cal 7.5/7.66mph 6) 0.01m - 1(4:35/m) 161/161bpm [738b/mi] 13.09/7.26mph Add a comment
Fri 12th Nov Nov 12	Sat 13th Nov Nov 13	Sun 14th Nov Nov 14	Mon 15th Nov Nov 15	Tue 16th Nov Nov 16	Wed 17th Nov Nov 17	Thu 18th Nov Nov 18
-	3mi, 22:49 Run - General Split Summary === 1) 0.5m - 3:55(7:49/m) 153/164bpm [1196b/mi] 49cal 7.67/9.18mph 2) 0.5m - 3:34(7:09/m) 161/168bpm [1151b/mi] 49cal 8.4/9.25mph 3) 0.5m - 3:55(7:51/m) 170/174bpm [1334b/mi] 57cal 7.65/8.6mph 4) 0.5m - 3:50(7:39/m) 171/175bpm [1309b/mi] 55cal 7.84/8.75mph 5) 0.5m - 3:46(7:32/m) 171/178bpm [1289b/mi] 54cal 7.96/8.68mph 6) 0.48m - 3:49(8:02/m) 172/178bpm [1380b/mi] 56cal 7.48/8.87mph Add a comment 0.7mi, 8:06 Run - General Split Summary === 1) 0.5m - 5:49(11:37/m) 123/141bpm [1429b/mi] 50cal 5.17/9.23mph 2) 0.2m - 2:18(11:31/m) 128/141bpm [1473b/mi] 21cal 5.21/9.43mph Add a comment	-	-	4mi, 32:48 Run - General Split Summary === 1) 0.5m - 4:20(8:40/m) 136/145bpm [1180b/mi] 47cal 6.92/7.64mph 2) 0.5m - 4:00(8:00/m) 148/152bpm [1185b/mi] 51cal 7.49/7.58mph 3) 0.5m - 3:57(7:55/m) 153/155bpm [1211b/mi] 52cal 7.58/8.31mph 4) 0.5m - 4:04(8:08/m) 152/157bpm [1237b/mi] 52cal 7.37/8.41mph 5) 0.5m - 4:09(8:18/m) 154/160bpm [1278b/mi] 52cal 7.23/9.04mph 6) 0.5m - 4:01(8:02/m) 156/159bpm [1253b/mi] 53cal 7.47/7.87mph 7) 0.5m - 4:01(8:01/m) 157/163bpm [1259b/mi] 51cal 7.48/8.25mph 8) 0.5m - 4:14(8:28/m) 161/163bpm [1364b/mi] 57cal 7.08/7.6mph 9) 0m - 1(9:07/m) 158/158bpm [1441b/mi] 6.58/6.74mph Add a comment	-	4mi, 35:01 Run - General Split Summary === 1) 0.5m - 4:37(9:14/m) 129/136bpm [1192b/mi] 47cal 6.49/7.58mph 2) 0.5m - 4:24(8:47/m) 139/144bpm [1221b/mi] 51cal 6.83/7.14mph 3) 0.5m - 4:16(8:32/m) 143/146bpm [1220b/mi] 50cal 7.04/7.22mph 4) 0.5m - 4:16(8:32/m) 145/148bpm [1238b/mi] 50cal 7.03/7.41mph 5) 0.5m - 4:18(8:35/m) 147/153bpm [1262b/mi] 53cal 6.99/7.7mph 6) 0.5m - 4:11(8:22/m) 148/150bpm [1239b/mi] 50cal 7.17/8.66mph 7) 0.5m - 4:33(9:06/m) 151/154bpm [1374b/mi] 58cal 6.59/7.95mph 8) 0.5m - 4:21(8:42/m) 147/155bpm [1279b/mi] 48cal 6.9/7.76mph 9) 0.01m - 5(8:53/m) 146/146bpm [1297b/mi] 1cal 6.76/6.47mph Add a comment
Fri 19th Nov Nov 19	Sat 20th Nov Nov 20	Sun 21st Nov Nov 21	Mon 22nd Nov Nov 22	Tue 23rd Nov Nov 23	Wed 24th Nov Nov 24	Thu 25th Nov Nov 25
-	3.2mi, 22:09 Run - General Split Summary === 1) 0.5m - 3:29(6:58/m) 155/162bpm [1081b/mi] 38cal 8.61/11.91mph 2) 0.5m - 3:30(7:01/m) 162/164bpm [1136b/mi] 48cal 8.55/8.79mph 3) 0.5m - 3:30(6:59/m) 165/167bpm [1153b/mi] 48cal 8.58/8.93mph 4) 0.5m - 3:34(7:08/m) 167/168bpm [1190b/mi] 50cal 8.42/8.91mph 5) 0.5m - 3:32(7:05/m) 170/173bpm [1203b/mi] 50cal 8.48/8.72mph 6) 0.5m - 3:29(6:58/m) 172/175bpm [1199b/mi] 50cal 8.61/9.12mph 7) 0.18m - 1:05(6:01/m) 177/182bpm [1066b/mi] 16cal 9.96/13.02mph Add a comment 0.8mi, 8:51 Run - General Split Summary === 1) 0.5m - 5:44(11:27/m) 119/146bpm [1363b/mi] 48cal 5.24/9.08mph 2) 0.33m - 3:08(9:21/m) 133/151bpm [1243b/mi] 31cal 6.42/10.42mph Add a comment	26.1mi, 1:50:34 Bike - General Split Summary === 1) 1m - 3:42(3:42/m) 108/113bpm [400b/mi] 29cal 16.19/17.68mph 2) 1m - 6:30(6:30/m) 108/132bpm [702b/mi] 48cal 9.23/20mph 3) 1m - 3:24(3:24/m) 120/139bpm [408b/mi] 32cal 17.63/22.25mph 4) 1m - 3:18(3:18/m) 132/138bpm [436b/mi] 40cal 18.15/19.49mph 5) 1m - 3:51(3:51/m) 120/132bpm [463b/mi] 36cal 15.56/18.74mph 6) 1m - 4:20(4:20/m) 121/144bpm [523b/mi] 37cal 13.87/20.66mph 7) 1m - 3:06(3:06/m) 142/145bpm [440b/mi] 41cal 19.38/20.77mph 8) 1m - 3:29(3:29/m) 132/144bpm [460b/mi] 38cal 17.22/21.1mph 9) 1m - 3:13(3:13/m) 142/145bpm [458b/mi] 42cal 18.61/19.64mph 10) 1m - 4:59(4:59/m) 134/156bpm [668b/mi] 55cal 12.03/19.2mph 11) 1m - 6:08(6:08/m) 106/124bpm [649b/mi] 26cal 9.79/23.48mph 12) 1m - 3:53(3:53/m) 116/123bpm [451b/mi] 25cal 15.42/17.78mph 13) 1m - 3:23(3:23/m) 130/136bpm [440b/mi] 35cal 17.72/19.93mph 14) 1m - 3:55(3:55/m) 131/139bpm [513b/mi] 41cal 15.32/18.24mph 15) 1m - 3:50(3:50/m) 133/144bpm [510b/mi] 41cal 15.65/18.83mph 16) 1m - 3:48(3:48/m) 134/142bpm [510b/mi] 42cal 15.77/17.97mph 17) 1m - 4:36(4:36/m) 127/143bpm [583b/mi] 39cal 13.06/20.43mph 18) 1m - 4:22(4:22/m) 133/150bpm [580b/mi] 43cal 13.77/18.83mph 19) 1m - 4:44(4:44/m) 149/159bpm [704b/mi] 63cal 12.69/17.64mph 20) 1m - 3:24(3:24/m) 121/149bpm [412b/mi] 21cal 17.61/23mph 21) 1m - 5:56(5:56/m) 111/151bpm [658b/mi] 21cal 10.12/19.85mph 22) 1m - 4:05(4:05/m) 156/167bpm [638b/mi] 59cal 14.67/19.56mph 23) 1m - 3:46(3:46/m) 122/159bpm [459b/mi] 23cal 15.94/21mph 24) 1m - 5:01(5:01/m) 113/127bpm [566b/mi] 16cal 11.98/18.93mph 25) 1m - 4:01(4:01/m) 124/135bpm [498b/mi] 29cal 14.94/17.7mph 26) 1m - 4:52(4:52/m) 113/135bpm [550b/mi] 21cal 12.32/18.6mph 27) 0.13m - 57(7:19/m) 100/103bpm [731b/mi] 1cal 8.21/11.88mph Add a comment	-	3.1mi, 26:17 Run - General Split Summary === 1) 0.5m - 4:25(8:49/m) 133/141bpm [1174b/mi] 47cal 6.8/7.45mph 2) 0.5m - 4:16(8:32/m) 143/145bpm [1219b/mi] 52cal 7.04/7.22mph 3) 0.5m - 4:22(8:45/m) 143/146bpm [1251b/mi] 53cal 6.86/8.87mph 4) 0.5m - 4:10(8:19/m) 145/148bpm [1207b/mi] 50cal 7.21/7.47mph 5) 0.5m - 4:02(8:04/m) 151/154bpm [1219b/mi] 52cal 7.43/7.85mph 6) 0.5m - 3:55(7:50/m) 153/156bpm [1200b/mi] 50cal 7.65/9.2mph 7) 0.13m - 1:07(8:45/m) 152/156bpm [1331b/mi] 14cal 6.85/7.83mph Add a comment	-	4mi, 33:06 Run - General Split Summary === 1) 0.5m - 4:19(8:37/m) 131/140bpm [1130b/mi] 45cal 6.96/8.31mph 2) 0.5m - 4:07(8:14/m) 140/143bpm [1152b/mi] 48cal 7.29/7.81mph 3) 0.5m - 4:07(8:14/m) 139/146bpm [1144b/mi] 47cal 7.29/8.2mph 4) 0.5m - 4:03(8:05/m) 147/150bpm [1189b/mi] 50cal 7.42/7.66mph 5) 0.5m - 4:06(8:12/m) 149/152bpm [1222b/mi] 52cal 7.32/8.79mph 6) 0.5m - 4:12(8:24/m) 148/155bpm [1242b/mi] 51cal 7.15/11.04mph 7) 0.5m - 4:07(8:14/m) 152/154bpm [1251b/mi] 53cal 7.29/7.41mph 8) 0.5m - 4:04(8:09/m) 157/160bpm [1279b/mi] 53cal 7.36/7.58mph 9) 0m - 1(7:21/m) 158/158bpm [1162b/mi] 8.16/7.43mph Add a comment
Fri 26th Nov Nov 26	Sat 27th Nov Nov 27	Sun 28th Nov Nov 28	Mon 29th Nov Nov 29	Tue 30th Nov Nov 30	Wed 1st Dec Dec 1	Thu 2nd Dec Dec 2
-	-	6.3mi, 46:05 Run - General Split Summary === 1) 0.62m - 4:26(7:08/m) 151/158bpm [1077b/mi] 56cal 8.41/9.23mph 2) 0.62m - 4:29(7:13/m) 160/164bpm [1155b/mi] 61cal 8.31/8.5mph 3) 0.62m - 4:28(7:12/m) 165/167bpm [1188b/mi] 62cal 8.33/8.79mph 4) 0.62m - 4:34(7:22/m) 166/167bpm [1222b/mi] 64cal 8.15/8.54mph 5) 0.62m - 4:34(7:21/m) 167/169bpm [1226b/mi] 64cal 8.17/8.43mph 6) 0.62m - 4:32(7:17/m) 169/172bpm [1231b/mi] 65cal 8.24/8.6mph 7) 0.62m - 4:37(7:25/m) 170/171bpm [1261b/mi] 66cal 8.09/8.35mph 8) 0.62m - 4:40(7:30/m) 170/172bpm [1275b/mi] 67cal 8/8.2mph 9) 0.62m - 4:41(7:32/m) 170/171bpm [1282b/mi] 67cal 7.96/8.25mph 10) 0.62m - 4:46(7:40/m) 169/170bpm [1295b/mi] 68cal 7.83/8.12mph 11) 0.04m - 19(7:32/m) 169/170bpm [1272b/mi] 4cal 7.97/7.93mph Add a comment 0.6mi, 5:30 Run - General Split Summary === 1) 0.5m - 5:02(10:05/m) 138/150bpm [1391b/mi] 58cal 5.95/9.31mph 2) 0.06m - 28(8:13/m) 150/153bpm [1233b/mi] 6cal 7.3/8.12mph Add a comment	-	3mi, 27:00 Run - General Split Summary === 1) 0.62m - 5:45(9:15/m) 130/139bpm [1203b/mi] 57cal 6.48/7.12mph 2) 0.62m - 5:27(8:46/m) 140/145bpm [1226b/mi] 63cal 6.85/7.14mph 3) 0.62m - 5:24(8:42/m) 145/150bpm [1262b/mi] 65cal 6.9/7.66mph 4) 0.62m - 5:20(8:35/m) 147/152bpm [1262b/mi] 65cal 6.99/7.31mph 5) 0.56m - 5:04(9:04/m) 149/151bpm [1351b/mi] 63cal 6.62/6.93mph Add a comment	-	-