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About Me
At age 11 I took up track training and belonged to a small group coached by Frank Silver in my home town of Loughton, Essex. This took me to PBs on the track at age 18 and it has been downhill ever since! However, I did manage running X-country seasons whilst a student, first at Exeter University, then at King’s College London. Since my student days I have run on and off (mostly off) until Nov 2004 when I had knee surgery to repair a tear in my lateral meniscus. The surgeon suggested to give up running altogether, but my physiotherapist was more upbeat and suggested I might try running on non-consecutive days. As a result in Feb 2006 I joined Hermitage Harriers, with the aim of seeing how well I could do racing at 10K whilst running no more than 3 times a week. Show More...

About Me

At age 11 I took up track training and belonged to a small group coached by Frank Silver in my home town of Loughton, Essex. This took me to PBs on the track at age 18 and it has been downhill ever since! However, I did manage running X-country seasons whilst a student, first at Exeter University, then at King’s College London. Since my student days I have run on and off (mostly off) until Nov 2004 when I had knee surgery to repair a tear in my lateral meniscus. The surgeon suggested to give up running altogether, but my physiotherapist was more upbeat and suggested I might try running on non-consecutive days. As a result in Feb 2006 I joined Hermitage Harriers, with the aim of seeing how well I could do racing at 10K whilst running no more than 3 times a week.

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Recent Training
31st Mar	General	0mi	1:19
31st Mar	General	0.9mi	34:03
31st Mar	General	0.3mi	11:01
29th Mar	General	5mi	49:00
29th Mar	General	0.9mi	36:26

12 Month Benchmarks	Run	Bike
Mile	5:57	2:05
5k	20:39	7:00
5mi	37:26	11:59
10k	49:57	15:32
10mi	1:26:22	26:01
Half	1:53:59	36:48

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Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2009	2010	2014
3mi	1	18:52 6:17/mi	67.27	18:52 67.27
6km	1	29:00 7:47/mi	56.26			29:00 56.26
5mi	4	31:46 6:21/mi	68.14	32:32 65.75	31:46 68.14			39:45 57.46
9.5km	1	37:51 6:25/mi	67.14	37:51 67.14
6mi	5	39:06 6:31/mi	67.15	40:48 63.31	39:06 66.38	39:07 67.15
10km	4	39:17 6:19/mi	68.42	40:35 65.91	39:17 68.42		42:06 65.59
10mi	1	1:09:29 6:57/mi	63.90	1:09:29 63.90

2014		Result	WAVA	Distance
31 Oct	Hope Skeleton Run SB	39:45	57.46	5mi
2012		Result	WAVA	Distance
4 Nov	Shepshed 7		0.00	7mi
2010		Result	WAVA	Distance
6 Aug	Jagermeister 10k SB	42:06	65.59	10km
2009		Result	WAVA	Distance
26 Dec	Barrow Boxing Day Handicap		0.00	6mi
6 Dec	Loros Loughborough Santa Run PB	29:00	56.26	6km
4 Jan	Barrow 6 - LRRL Winter (1) SB	39:07	67.15	6mi
2008		Result	WAVA	Distance
6 Aug	Joy Cann Memorial/Huncote 5		0.00	5mi
2007		Result	WAVA	Distance
1 Aug	Joy Cann/Huncote 5 - LRRL (5) PB	31:46	68.14	5mi
25 Mar	Kibworth 6 - LRRL Round 5 PB	39:06	66.38	6mi
11 Mar	LRRL Desford 10k PB	39:17	68.42	10km
25 Feb	Markfield 10k - LRRL Round 3	40:46	65.93	10km
11 Feb	Ashby 5 - LRRL Round 2	32:01	67.18	5mi
14 Jan	Barrow 6 - LRRL Round 1	39:40	65.43	6mi
2006		Result	WAVA	Distance
2 Jul	Barrow 10 PB	1:09:29	63.90	10mi
29 May	Oaks In Charnwood XC	54:00	48.06	6mi
30 Apr	Mountfields Lodge PB	37:51	67.14	9.5km
16 Apr	Livingston Relays (3 miles) PB	18:52	67.27	3mi
26 Mar	LRRL Kibworth 6 Mile SB	40:48	63.31	6mi
12 Mar	LRRL Desford 10k SB	40:35	65.91	10km
12 Feb	LRRL Ashby 5 Mile SB	32:32	65.75	5mi

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	12.8	14.4	14.1	0	0	0	0	0	0	0	0	0	41.4
2023	54	95	78	0	0	0	0	0	0	0	0	0	228
2023	64	95	13	0	0	0	0	0	0	0	0	0	173
2022	0	0	0	0	0	0	0	0	0	0	0	0	0
2022	4	0	0	0	4	10	0	5	34	57	76	41	231
2022	231	42	209	276	294	246	288	190	128	95	196	0	2194
2021	63	4	28	43	2	33	71	37	65	59	5	21	430
2021	14	162	246	96	324	314	204	335	269	159	184	225	2533
2020	1	0	0	0	16	9	0	7	0	17	0	0	49
2020	24	52	18	64	77	88	82	35	95	48	47	77	707
2020	31	0	53	257	149	104	154	221	217	82	17	0	1285
2017	98	77	0	92	115	50	113	80	61	24	30	0	741
2016	0	0	5	24	6	0	0	0	0	0	0	0	34
2016	25	17	5	0	53	32	153	71	30	71	69	75	601
2015	0.6	0	0	0	1.2	0	0	0	0	0	0	0	1.9
2015	79	21	0	27	43	0	0	8	3	0	0	0	181
2015	0	0	0	0	0	0	107	447	104	219	0	11	889
2014	3.1	0.6	3.7	1.9	1.9	0	0.6	0	0	0.6	0	0.6	13
2014	30	36	8	74	31	37	83	70	57	40	56	59	580
2014	23	17	0	30	18	17	0	0	0	0	0	0	105
2013	2.5	1.9	0.6	1.9	1.9	1.9	0	1.9	5	0.6	1.9	0	19.8
2013	21	3	10	21	28	27	13	14	41	38	63	54	332
2013	6	0	0	0	0	17	0	0	64	17	40	37	180
2012	7.1	2.2	0.6	0.6	3.7	2.8	3.4	4.3	1.2	0.6	2.5	1.2	30.4
2012	38	56	23	50	63	37	18	72	68	17	11	10	462
2011	4.3	4	3.1	0.6	2.5	1.9	3.1	2.8	3.1	4	1.2	1.6	32.2
2011	57	32	16	29	47	55	89	23	72	89	90	68	667
2010	3.7	6.2	1.2	1.9	5	3.1	3.1	3.7	2.5	3.7	1.2	0.6	36
2010	20	0	48	20	0	59	47	67	11	0	5	11	288
2009	6.2	1.2	1.9	1.9	1.9	5.3	3.7	3.1	0.6	2.9	3.7	1.9	34.2
2009	56	25	62	82	63	29	23	20	10	49	106	101	626
2008	6.2	3.5	1.2	1.2	3.1	1.9	2.5	1.9	1.2	1.7	1.2	0.6	26.2
2008	0	21	71	60	84	40	31	55	54	47	38	37	537
2007	1.2	0.6	0.6	1.2	1.2	0.6	0.9	1.2	3.7	2.9	4.3	2.5	21.2
2007	97	105	101	57	0	65	92	85	6	0	0	0	608
2006	0	0	1.6	2.8	2.8	2.8	5.3	3.7	1.9	1.2	9.3	1.9	33.3
2006	0	0	30	71	127	73	19	15	0	12	52	85	484
2006	0	0	0	0	0	0	36	7	0	18	14	0	75

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	Sat 11th Mar Mar 11
0.7mi, 1:00:11 Swim - General Split Summary === 1) 0.06m - 2:19(37:17/m) 103/110bpm [3840b/mi] 20cal 24/rpm 2) 0m - 3:08(0/m) 90/119bpm [INFb/mi] 3) 0.19m - 6:30(34:51/m) 121/132bpm [4218b/mi] 66cal 23/rpm 4) 0m - 5:34(0/m) 87/127bpm [INFb/mi] 5) 0m - 1(0/m) 128/128bpm [INFb/mi] 6) 0m - 24(0/m) 132/139bpm [INFb/mi] 7) 0.02m - 31(33:28/m) 159/169bpm [5320b/mi] 5cal 23/rpm 8) 0m - 18(0/m) 149/166bpm [INFb/mi] 9) 0.02m - 15(16:22/m) 130/134bpm [2127b/mi] 8cal 31/rpm 10) 0m - 41(0/m) 126/129bpm [INFb/mi] 11) 0.05m - 1:21(28:57/m) 132/142bpm [3821b/mi] 24cal 18/rpm 12) 0m - 15(0/m) 133/134bpm [INFb/mi] 13) 0.02m - 29(30:35/m) 139/144bpm [4250b/mi] 8cal 19/rpm 14) 0m - 6:19(0/m) 98/141bpm [INFb/mi] 15) 0m - 15(0/m) 100/103bpm [INFb/mi] 16) 0m - 1:06(0/m) 112/129bpm [INFb/mi] 17) 0.02m - 31(33:36/m) 144/155bpm [4838b/mi] 7cal 27/rpm 18) 0m - 23(0/m) 139/149bpm [INFb/mi] 19) 0.02m - 29(31:27/m) 133/138bpm [4183b/mi] 8cal 14/rpm 20) 0m - 48(0/m) 126/128bpm [INFb/mi] 21) 0.02m - 47(50:22/m) 138/149bpm [6950b/mi] 5cal 19/rpm 22) 0m - 12(0/m) 124/126bpm [INFb/mi] 23) 0.02m - 30(32:07/m) 128/131bpm [4111b/mi] 6cal 14/rpm 24) 0m - 26(0/m) 131/134bpm [INFb/mi] 25) 0m - 9(0/m) 133/133bpm [INFb/mi] 26) 0m - 19(0/m) 129/132bpm [INFb/mi] 27) 0.02m - 15(16:06/m) 138/146bpm [2221b/mi] 5cal 36/rpm 28) 0m - 1:19(0/m) 125/139bpm [INFb/mi] 29) 0.02m - 37(39:22/m) 124/131bpm [4881b/mi] 5cal 18/rpm 30) 0m - 6:33(0/m) 96/131bpm [INFb/mi] 31) 0m - 14(0/m) 100/102bpm [INFb/mi] 32) 0m - 22(0/m) 104/107bpm [INFb/mi] 33) 0m - 1(0/m) 111/113bpm [INFb/mi] 34) 0m - 18(0/m) 117/119bpm [INFb/mi] 35) 0m - 9(0/m) 118/119bpm [INFb/mi] 36) 0m - 12(0/m) 117/119bpm [INFb/mi] 37) 0.03m - 56(30:00/m) 106/118bpm [3181b/mi] 10cal 13/rpm 38) 0m - 35(0/m) 98/101bpm [INFb/mi] 39) 0.03m - 1:17(41:26/m) 104/113bpm [4310b/mi] 10cal 15/rpm 40) 0m - 39(0/m) 95/104bpm [INFb/mi] 41) 0m - 12(0/m) 95/96bpm [INFb/mi] 42) 0m - 17(0/m) 94/96bpm [INFb/mi] 43) 0.02m - 24(25:41/m) 102/109bpm [2620b/mi] 5cal 18/rpm 44) 0m - 16(0/m) 94/96bpm [INFb/mi] 45) 0m - 6(0/m) 92/93bpm [INFb/mi] 46) 0m - 21(0/m) 88/90bpm [INFb/mi] 47) 0.02m - 15(16:18/m) 100/106bpm [1630b/mi] 5cal 28/rpm 48) 0m - 27(0/m) 95/99bpm [INFb/mi] 49) 0.02m - 47(49:57/m) 103/113bpm [5146b/mi] 5cal 14/rpm 50) 0m - 17(0/m) 98/104bpm [INFb/mi] 51) 0.02m - 37(39:18/m) 101/110bpm [3969b/mi] 5cal 13/rpm 52) 0m - 1:21(0/m) 86/97bpm [INFb/mi] 53) 0.03m - 57(30:47/m) 110/126bpm [3386b/mi] 10cal 23/rpm 54) 0m - 27(0/m) 126/138bpm [INFb/mi] 55) 0.02m - 30(32:27/m) 135/139bpm [4381b/mi] 5cal 22/rpm 56) 0m - 12(0/m) 126/128bpm [INFb/mi] 57) 0.02m - 31(33:36/m) 142/146bpm [4771b/mi] 5cal 21/rpm 58) 0m - 22(0/m) 138/142bpm [INFb/mi] 59) 0.02m - 28(29:42/m) 145/147bpm [4307b/mi] 5cal 20/rpm 60) 0m - 16(0/m) 140/143bpm [INFb/mi] 61) 0.02m - 26(27:42/m) 143/145bpm [3960b/mi] 5cal 26/rpm 62) 0m - 17(0/m) 146/148bpm [INFb/mi] 63) 0.02m - 25(26:21/m) 147/150bpm [3874b/mi] 5cal 27/rpm 64) 0m - 16(0/m) 145/149bpm [INFb/mi] 65) 0.02m - 30(32:23/m) 152/155bpm [4923b/mi] 5cal 24/rpm 66) 0m - 1:44(0/m) 116/151bpm [INFb/mi] Add a comment	1.1mi, 47:00 Swim - General Split Summary === 1) 0.12m - 4:29(36:04/m) 135/149bpm [4869b/mi] 40cal 24/rpm 2) 0m - 5:09(0/m) 131/147bpm [INFb/mi] 3) 0.06m - 1:51(29:53/m) 143/156bpm [4274b/mi] 20cal 27/rpm 4) 0m - 20(0/m) 154/154bpm [INFb/mi] 5) 0.06m - 1:56(31:13/m) 158/160bpm [4932b/mi] 20cal 27/rpm 6) 0m - 28(0/m) 154/155bpm [INFb/mi] 7) 0.06m - 2:09(34:39/m) 154/157bpm [5336b/mi] 20cal 24/rpm 8) 0m - 18(0/m) 150/153bpm [INFb/mi] 9) 0.08m - 2:02(26:16/m) 156/161bpm [4096b/mi] 25cal 25/rpm 10) 0m - 20(0/m) 149/152bpm [INFb/mi] 11) 0.2m - 6:44(33:21/m) 156/166bpm [5202b/mi] 65cal 25/rpm 12) 0m - 31(0/m) 158/159bpm [INFb/mi] 13) 0.08m - 2:09(27:44/m) 159/164bpm [4410b/mi] 25cal 27/rpm 14) 0m - 1:31(0/m) 132/153bpm [INFb/mi] 15) 0.11m - 3:34(32:49/m) 146/154bpm [4790b/mi] 40cal 23/rpm 16) 0m - 12(0/m) 148/149bpm [INFb/mi] 17) 0.03m - 1:16(40:32/m) 151/152bpm [6121b/mi] 10cal 21/rpm 18) 0m - 1:01(0/m) 127/147bpm [INFb/mi] 19) 0.16m - 5:28(35:10/m) 156/165bpm [5486b/mi] 50cal 27/rpm 20) 0m - 47(0/m) 131/151bpm [INFb/mi] 21) 0.11m - 4:37(42:32/m) 151/156bpm [6422b/mi] 35cal 24/rpm 22) 0m - 7(0/m) 151/156bpm [INFb/mi] Add a comment	6.2mi, 51:10 Run - General Split Summary === 1) 1m - 9:22(9:22/m) 129/138bpm [1208b/mi] 112cal 314/384W 2) 0.65m - 5:38(8:44/m) 136/142bpm [1188b/mi] 70cal 306/353W 3) 0.99m - 6:17(6:19/m) 158/163bpm [999b/mi] 92cal 435/486W 4) 0.25m - 2:45(11:05/m) 149/163bpm [1652b/mi] 34cal 248/441W 5) 0.99m - 6:29(6:31/m) 152/160bpm [992b/mi] 92cal 453/527W 6) 0.25m - 2:50(11:23/m) 143/149bpm [1628b/mi] 34cal 235/423W 7) 0.5m - 3:07(6:15/m) 147/155bpm [919b/mi] 42cal 440/494W 8) 1m - 9:50(9:50/m) 145/160bpm [1426b/mi] 123cal 304/480W 9) 0.02m - 10(9:33/m) 147/148bpm [1404b/mi] 2cal 308/309W 10) 0.5m - 4:42(9:18/m) 140/147bpm [1303b/mi] 59cal 307/367W Add a comment	0.1mi, 5:01 Swim - General Split Summary === 1) 0.12m - 5:01(40:25/m) 148/155bpm [5981b/mi] 40cal 24/rpm Add a comment 0.9mi, 33:34 Swim - General Split Summary === 1) 0.5m - 17:24(35:01/m) 124/154bpm [4341b/mi] 165cal 26/rpm 2) 0m - 18(0/m) 152/154bpm [INFb/mi] 3) 0.25m - 8:53(35:43/m) 151/163bpm [5394b/mi] 80cal 27/rpm 4) 0m - 17(0/m) 149/159bpm [INFb/mi] 5) 0.19m - 6:42(35:58/m) 158/164bpm [5683b/mi] 60cal 28/rpm Add a comment 0.1mi, 8:19 Swim - General Split Summary === 1) 0.12m - 4:59(40:04/m) 130/143bpm [5210b/mi] 40cal 23/rpm 2) 0m - 54(0/m) 127/132bpm [INFb/mi] 3) 0.02m - 22(23:32/m) 127/130bpm [2989b/mi] 8cal 19/rpm 4) 0m - 2:04(0/m) 133/138bpm [INFb/mi] Add a comment	8.3mi, 1:16:41 Run - General Split Summary === 1) 1m - 9:25(9:25/m) 137/149bpm [1289b/mi] 118cal 328/390W 2) 1m - 9:15(9:15/m) 149/156bpm [1379b/mi] 125cal 326/420W 3) 1m - 9:07(9:07/m) 157/167bpm [1433b/mi] 129cal 363/451W 4) 1m - 10:47(10:47/m) 160/165bpm [1727b/mi] 146cal 355/411W 5) 1m - 8:36(8:36/m) 148/165bpm [1274b/mi] 106cal 294/373W 6) 1m - 8:18(8:18/m) 147/158bpm [1219b/mi] 103cal 312/481W 7) 1m - 9:30(9:30/m) 148/154bpm [1405b/mi] 120cal 290/370W 8) 1m - 8:30(8:30/m) 150/152bpm [1274b/mi] 109cal 329/401W 9) 0.34m - 3:13(9:30/m) 147/154bpm [1396b/mi] 39cal 292/377W Add a comment	1mi, 45:15 Swim - General Split Summary === 1) 0.03m - 1:16(40:46/m) 117/130bpm [4770b/mi] 10cal 24/rpm 2) 0m - 20(0/m) 125/127bpm [INFb/mi] 3) 0.09m - 3:51(41:20/m) 130/135bpm [5373b/mi] 30cal 22/rpm 4) 0m - 4:23(0/m) 129/143bpm [INFb/mi] 5) 0.06m - 1:46(28:31/m) 160/168bpm [4563b/mi] 20cal 24/rpm 6) 0m - 27(0/m) 137/142bpm [INFb/mi] 7) 0.02m - 49(52:02/m) 145/147bpm [7545b/mi] 5cal 15/rpm 8) 0m - 39(0/m) 132/141bpm [INFb/mi] 9) 0.06m - 1:49(29:13/m) 136/142bpm [3974b/mi] 20cal 23/rpm 10) 0m - 28(0/m) 129/134bpm [INFb/mi] 11) 0.03m - 50(26:35/m) 144/151bpm [3829b/mi] 10cal 25/rpm 12) 0m - 27(0/m) 147/149bpm [INFb/mi] 13) 0.06m - 1:51(29:43/m) 146/149bpm [4340b/mi] 20cal 26/rpm 14) 0m - 46(0/m) 138/144bpm [INFb/mi] 15) 0.09m - 2:46(29:42/m) 145/152bpm [4306b/mi] 36cal 24/rpm 16) 0m - 19(0/m) 144/147bpm [INFb/mi] 17) 0.03m - 51(27:09/m) 152/156bpm [4128b/mi] 10cal 27/rpm 18) 0m - 17(0/m) 155/157bpm [INFb/mi] 19) 0.06m - 1:56(31:02/m) 151/158bpm [4686b/mi] 20cal 23/rpm 20) 0m - 47(0/m) 140/146bpm [INFb/mi] 21) 0.09m - 3:03(32:44/m) 151/157bpm [4943b/mi] 32cal 24/rpm 22) 0m - 31(0/m) 145/149bpm [INFb/mi] 23) 0.09m - 3:05(33:09/m) 151/156bpm [5005b/mi] 30cal 23/rpm 24) 0m - 38(0/m) 138/146bpm [INFb/mi] 25) 0.03m - 47(25:21/m) 146/152bpm [3701b/mi] 10cal 28/rpm 26) 0m - 19(0/m) 151/153bpm [INFb/mi] 27) 0.06m - 1:58(31:43/m) 148/153bpm [4694b/mi] 23cal 24/rpm 28) 0m - 43(0/m) 142/149bpm [INFb/mi] 29) 0.03m - 47(25:01/m) 151/155bpm [3777b/mi] 10cal 30/rpm 30) 0m - 23(0/m) 148/150bpm [INFb/mi] 31) 0.06m - 2:08(34:22/m) 152/157bpm [5224b/mi] 24cal 23/rpm 32) 0m - 29(0/m) 143/146bpm [INFb/mi] 33) 0.03m - 1:03(33:48/m) 154/158bpm [5205b/mi] 10cal 24/rpm 34) 0m - 14(0/m) 148/153bpm [INFb/mi] 35) 0.06m - 2:29(39:56/m) 147/150bpm [5870b/mi] 20cal 24/rpm Add a comment	4mi, 40:19 Run - General Split Summary === 1) 1mi - 10:17(10:17/mi) 123/131bpm [1265b/mi] 114cal 294/398W 2) 1mi - 10:07(10:07/mi) 130/137bpm [1314b/mi] 117cal 294/402W 3) 1mi - 10:20(10:20/mi) 123/132bpm [1272b/mi] 108cal 266/339W 4) 1mi - 9:32(9:32/mi) 131/137bpm [1249b/mi] 110cal 303/377W 5) 0.01mi - 3(8:47/mi) 129/129bpm [1134b/mi] 1cal 286/287W Add a comment
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	Sat 18th Mar Mar 18
-	1.1mi, 49:10 Swim - General Split Summary === 1) 0.12mi - 4:48(38:41/mi) 148/162bpm [5725b/mi] 40cal 24/rpm 2) 0mi - 52(0/mi) 122/138bpm [INFb/mi] 3) 0.03mi - 1:14(39:36/mi) 133/143bpm [5266b/mi] 10cal 24/rpm 4) 0mi - 26(0/mi) 144/146bpm [INFb/mi] 5) 0.02mi - 14(14:33/mi) 144/147bpm [2095b/mi] 5cal 44/rpm 6) 0mi - 35(0/mi) 134/141bpm [INFb/mi] 7) 0.02mi - 40(42:23/mi) 139/145bpm [5891b/mi] 5cal 21/rpm 8) 0mi - 1:26(0/mi) 117/140bpm [INFb/mi] 9) 0.19mi - 6:32(35:02/mi) 129/148bpm [4519b/mi] 60cal 26/rpm 10) 0mi - 19(0/mi) 148/149bpm [INFb/mi] 11) 0.06mi - 2:14(35:49/mi) 150/153bpm [5374b/mi] 20cal 24/rpm 12) 0mi - 1:12(0/mi) 125/145bpm [INFb/mi] 13) 0.12mi - 4:27(35:47/mi) 145/157bpm [5190b/mi] 40cal 26/rpm 14) 0mi - 39(0/mi) 143/156bpm [INFb/mi] 15) 0.06mi - 2:19(37:19/mi) 152/158bpm [5672b/mi] 20cal 26/rpm 16) 0mi - 49(0/mi) 134/149bpm [INFb/mi] 17) 0.06mi - 2:30(40:06/mi) 145/152bpm [5814b/mi] 20cal 24/rpm 18) 0mi - 50(0/mi) 135/148bpm [INFb/mi] 19) 0mi - 6(0/mi) 123/123bpm [INFb/mi] 20) 0mi - 13(0/mi) 120/121bpm [INFb/mi] 21) 0.26mi - 8:57(33:54/mi) 150/155bpm [5085b/mi] 85cal 26/rpm 22) 0mi - 49(0/mi) 140/154bpm [INFb/mi] 23) 0.19mi - 7:00(37:35/mi) 153/161bpm [5751b/mi] 61cal 28/rpm Add a comment	-	-	6.3mi, 49:53 Run - General Split Summary === 1) 1mi - 8:39(8:39/mi) 132/147bpm [1141b/mi] 108cal 343/470W 2) 1mi - 7:38(7:38/mi) 150/154bpm [1146b/mi] 107cal 404/506W 3) 1mi - 7:52(7:52/mi) 151/157bpm [1187b/mi] 109cal 370/471W 4) 1mi - 7:29(7:29/mi) 155/158bpm [1161b/mi] 107cal 354/404W 5) 1mi - 8:05(8:05/mi) 153/156bpm [1237b/mi] 112cal 354/422W 6) 1mi - 8:01(8:01/mi) 155/158bpm [1243b/mi] 113cal 383/444W 7) 0.26mi - 2:09(8:11/mi) 155/156bpm [1269b/mi] 30cal 374/404W Add a comment	3.9mi, 38:43 Run - General Split Summary === 1) 1mi - 10:24(10:24/mi) 134/143bpm [1393b/mi] 123cal 286/388W 2) 1mi - 9:37(9:37/mi) 137/150bpm [1318b/mi] 119cal 290/391W 3) 1mi - 9:30(9:30/mi) 144/153bpm [1369b/mi] 124cal 316/427W 4) 0.87mi - 9:12(10:36/mi) 134/145bpm [1420b/mi] 99cal 270/432W Add a comment 1.2mi, 49:29 Swim - General Split Summary === 1) 0.12mi - 4:53(39:22/mi) 133/145bpm [5235b/mi] 44cal 25/rpm 2) 0mi - 24(0/mi) 125/132bpm [INFb/mi] 3) 0.14mi - 4:22(31:15/mi) 126/145bpm [3938b/mi] 45cal 24/rpm 4) 0mi - 16(0/mi) 146/151bpm [INFb/mi] 5) 0.12mi - 4:50(38:50/mi) 150/157bpm [5824b/mi] 40cal 26/rpm 6) 0mi - 27(0/mi) 149/152bpm [INFb/mi] 7) 0.25mi - 9:04(36:27/mi) 152/156bpm [5541b/mi] 81cal 26/rpm 8) 0mi - 19(0/mi) 145/148bpm [INFb/mi] 9) 0.12mi - 4:34(36:42/mi) 154/157bpm [5653b/mi] 40cal 27/rpm 10) 0mi - 29(0/mi) 146/152bpm [INFb/mi] 11) 0.06mi - 2:04(33:11/mi) 153/158bpm [5076b/mi] 20cal 28/rpm 12) 0mi - 32(0/mi) 148/154bpm [INFb/mi] 13) 0.06mi - 2:27(39:32/mi) 149/154bpm [5890b/mi] 20cal 25/rpm 14) 0mi - 20(0/mi) 146/149bpm [INFb/mi] 15) 0.06mi - 2:25(38:46/mi) 154/158bpm [5971b/mi] 20cal 26/rpm 16) 0mi - 14(0/mi) 150/153bpm [INFb/mi] 17) 0.12mi - 4:58(39:58/mi) 151/158bpm [6035b/mi] 41cal 26/rpm 18) 0mi - 23(0/mi) 149/153bpm [INFb/mi] 19) 0.06mi - 2:23(38:25/mi) 152/156bpm [5840b/mi] 20cal 26/rpm 20) 0mi - 30(0/mi) 151/156bpm [INFb/mi] 21) 0.03mi - 50(26:57/mi) 160/164bpm [4313b/mi] 10cal 29/rpm 22) 0mi - 29(0/mi) 149/153bpm [INFb/mi] 23) 0.03mi - 49(26:09/mi) 158/162bpm [4132b/mi] 10cal 32/rpm 24) 0mi - 26(0/mi) 155/157bpm [INFb/mi] 25) 0.03mi - 50(27:01/mi) 161/165bpm [4351b/mi] 10cal 35/rpm 26) 0mi - 10(0/mi) 161/165bpm [INFb/mi] Add a comment	1.3mi, 45:29 Swim - General Split Summary === 1) 1.27mi - 45:29(35:42/mi) 148/165bpm [5284b/mi] 416cal 27/rpm Add a comment
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	Sat 25th Mar Mar 25
0mi, 58:48 Swim - General Split Summary === 1) 0mi - 58:48(0/mi) 116/152bpm [INFb/mi] Add a comment 15.3mi, 2:15:39 Run - General Split Summary === 1) 1mi - 8:53(8:53/mi) 136/146bpm [1207b/mi] 114cal 351/404W 2) 1mi - 9:11(9:11/mi) 148/152bpm [1359b/mi] 124cal 325/490W 3) 1mi - 10:31(10:31/mi) 152/158bpm [1600b/mi] 142cal 348/412W 4) 1mi - 9:16(9:16/mi) 152/158bpm [1407b/mi] 125cal 348/438W 5) 1mi - 9:06(9:06/mi) 154/159bpm [1402b/mi] 123cal 370/479W 6) 1mi - 9:13(9:13/mi) 153/159bpm [1411b/mi] 121cal 337/436W 7) 1mi - 7:48(7:48/mi) 146/151bpm [1138b/mi] 96cal 296/418W 8) 1mi - 8:11(8:11/mi) 145/151bpm [1188b/mi] 104cal 294/373W 9) 1mi - 9:20(9:20/mi) 148/152bpm [1382b/mi] 119cal 296/436W 10) 1mi - 8:19(8:19/mi) 150/154bpm [1247b/mi] 107cal 333/480W 11) 1mi - 8:45(8:45/mi) 153/156bpm [1340b/mi] 114cal 353/422W 12) 1mi - 8:22(8:22/mi) 149/156bpm [1248b/mi] 110cal 333/522W 13) 1mi - 8:34(8:34/mi) 152/154bpm [1302b/mi] 110cal 363/426W 14) 1mi - 8:37(8:37/mi) 152/156bpm [1309b/mi] 112cal 360/412W 15) 1mi - 8:35(8:35/mi) 150/153bpm [1289b/mi] 109cal 350/389W 16) 0.33mi - 2:57(8:59/mi) 149/150bpm [1337b/mi] 39cal 341/383W Add a comment	0.8mi, 37:37 Swim - General Split Summary === 1) 0.03mi - 1:05(34:56/mi) 124/140bpm [4332b/mi] 10cal 22/rpm 2) 0mi - 31(0/mi) 124/125bpm [INFb/mi] 3) 0.06mi - 2:16(36:33/mi) 129/137bpm [4714b/mi] 20cal 24/rpm 4) 0mi - 16(0/mi) 133/134bpm [INFb/mi] 5) 0.03mi - 1:08(36:35/mi) 133/136bpm [4865b/mi] 10cal 23/rpm 6) 0mi - 1:34(0/mi) 117/134bpm [INFb/mi] 7) 0.03mi - 1:15(40:22/mi) 121/129bpm [4884b/mi] 10cal 21/rpm 8) 0mi - 55(0/mi) 121/130bpm [INFb/mi] 9) 0.19mi - 6:57(37:15/mi) 143/152bpm [5327b/mi] 60cal 25/rpm 10) 0mi - 1:26(0/mi) 122/145bpm [INFb/mi] 11) 0.19mi - 6:55(37:06/mi) 152/163bpm [5638b/mi] 60cal 26/rpm 12) 0mi - 1:13(0/mi) 129/149bpm [INFb/mi] 13) 0.19mi - 6:15(33:31/mi) 144/153bpm [4826b/mi] 62cal 23/rpm 14) 0mi - 48(0/mi) 126/141bpm [INFb/mi] 15) 0.09mi - 3:37(38:49/mi) 147/152bpm [5706b/mi] 30cal 25/rpm 16) 0mi - 29(0/mi) 149/150bpm [INFb/mi] 17) 0.03mi - 57(30:28/mi) 149/153bpm [4539b/mi] 10cal 30/rpm Add a comment	4.7mi, 45:29 Run - General Split Summary === 1) 1mi - 9:32(9:32/mi) 130/141bpm [1239b/mi] 116cal 328/403W 2) 1mi - 9:30(9:30/mi) 137/141bpm [1300b/mi] 120cal 322/401W 3) 1mi - 9:47(9:47/mi) 140/147bpm [1370b/mi] 122cal 314/411W 4) 1mi - 9:24(9:24/mi) 137/147bpm [1289b/mi] 112cal 285/351W 5) 0.73mi - 7:16(10:01/mi) 132/140bpm [1322b/mi] 83cal 295/400W Add a comment	0.5mi, 22:23 Swim - General Split Summary === 1) 0.12mi - 4:35(36:53/mi) 124/153bpm [4574b/mi] 40cal 25/rpm 2) 0mi - 53(0/mi) 136/150bpm [INFb/mi] 3) 0.11mi - 4:11(38:25/mi) 153/159bpm [5879b/mi] 35cal 28/rpm 4) 0mi - 59(0/mi) 142/154bpm [INFb/mi] 5) 0.12mi - 4:26(35:37/mi) 155/160bpm [5522b/mi] 40cal 27/rpm 6) 0mi - 2:23(0/mi) 124/155bpm [INFb/mi] 7) 0.06mi - 2:23(38:17/mi) 137/149bpm [5246b/mi] 20cal 24/rpm 8) 0mi - 22(0/mi) 147/148bpm [INFb/mi] 9) 0.06mi - 2:07(34:01/mi) 151/154bpm [5136b/mi] 20cal 27/rpm 10) 0mi - 5(0/mi) 151/154bpm [INFb/mi] Add a comment	-	-	-
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	Sat 1st Apr Apr 1
0.8mi, 59:19 Swim - General Split Summary === 1) 0.06mi - 2:12(35:20/mi) 94/103bpm [3322b/mi] 20cal 25/rpm 2) 0mi - 3:49(0/mi) 86/102bpm [INFb/mi] 3) 0.02mi - 13(14:17/mi) 110/114bpm [1571b/mi] 9cal 32/rpm 4) 0mi - 24(0/mi) 119/125bpm [INFb/mi] 5) 0mi - 3(0/mi) 133/138bpm [INFb/mi] 6) 0mi - 31(0/mi) 131/133bpm [INFb/mi] 7) 0.03mi - 45(23:56/mi) 133/143bpm [3184b/mi] 10cal 24/rpm 8) 0mi - 21(0/mi) 124/127bpm [INFb/mi] 9) 0mi - 17(0/mi) 127/131bpm [INFb/mi] 10) 0mi - 20(0/mi) 122/126bpm [INFb/mi] 11) 0mi - 6(0/mi) 129/131bpm [INFb/mi] 12) 0mi - 1:37(0/mi) 112/126bpm [INFb/mi] 13) 0.02mi - 13(13:33/mi) 112/112bpm [1517b/mi] 9cal 24/rpm 14) 0mi - 20(0/mi) 108/113bpm [INFb/mi] 15) 0.02mi - 40(42:55/mi) 130/139bpm [5579b/mi] 5cal 20/rpm 16) 0mi - 27(0/mi) 120/129bpm [INFb/mi] 17) 0.02mi - 39(42:19/mi) 131/141bpm [5543b/mi] 7cal 26/rpm 18) 0mi - 42(0/mi) 124/133bpm [INFb/mi] 19) 0.02mi - 40(42:27/mi) 142/153bpm [6027b/mi] 7cal 21/rpm 20) 0mi - 3:09(0/mi) 103/142bpm [INFb/mi] 21) 0.02mi - 36(38:37/mi) 120/128bpm [4635b/mi] 5cal 22/rpm 22) 0mi - 38(0/mi) 126/132bpm [INFb/mi] 23) 0.03mi - 1:08(36:29/mi) 141/151bpm [5143b/mi] 10cal 18/rpm 24) 0mi - 20(0/mi) 138/140bpm [INFb/mi] 25) 0.03mi - 42(22:32/mi) 149/160bpm [3357b/mi] 13cal 20/rpm 26) 0mi - 46(0/mi) 128/136bpm [INFb/mi] 27) 0.02mi - 35(37:57/mi) 128/137bpm [4858b/mi] 5cal 20/rpm 28) 0mi - 2:09(0/mi) 102/129bpm [INFb/mi] 29) 0mi - 12(0/mi) 108/109bpm [INFb/mi] 30) 0mi - 22(0/mi) 107/114bpm [INFb/mi] 31) 0.03mi - 1:15(40:06/mi) 128/141bpm [5133b/mi] 12cal 22/rpm 32) 0mi - 20(0/mi) 118/123bpm [INFb/mi] 33) 0.02mi - 32(34:24/mi) 136/145bpm [4678b/mi] 5cal 22/rpm 34) 0mi - 54(0/mi) 127/141bpm [INFb/mi] 35) 0.05mi - 1:49(39:03/mi) 133/148bpm [5194b/mi] 17cal 19/rpm 36) 0mi - 18(0/mi) 122/133bpm [INFb/mi] 37) 0.06mi - 2:32(40:38/mi) 132/156bpm [5364b/mi] 26cal 18/rpm 38) 0mi - 18(0/mi) 140/141bpm [INFb/mi] 39) 0.03mi - 1:45(56:26/mi) 150/164bpm [8464b/mi] 10cal 22/rpm 40) 0mi - 3:52(0/mi) 107/151bpm [INFb/mi] 41) 0mi - 5(0/mi) 116/117bpm [INFb/mi] 42) 0mi - 1:16(0/mi) 115/116bpm [INFb/mi] 43) 0.02mi - 50(53:19/mi) 117/120bpm [6237b/mi] 5cal 18/rpm 44) 0mi - 29(0/mi) 110/113bpm [INFb/mi] 45) 0mi - 8(0/mi) 109/110bpm [INFb/mi] 46) 0mi - 44(0/mi) 111/114bpm [INFb/mi] 47) 0.03mi - 42(22:24/mi) 129/149bpm [2889b/mi] 10cal 19/rpm 48) 0mi - 21(0/mi) 140/145bpm [INFb/mi] 49) 0mi - 8(0/mi) 137/138bpm [INFb/mi] 50) 0mi - 38(0/mi) 139/157bpm [INFb/mi] 51) 0mi - 9(0/mi) 157/157bpm [INFb/mi] 52) 0mi - 14(0/mi) 151/156bpm [INFb/mi] 53) 0.03mi - 1:11(37:49/mi) 156/171bpm [5900b/mi] 10cal 15/rpm 54) 0mi - 2:33(0/mi) 110/161bpm [INFb/mi] 55) 0.03mi - 1:21(43:11/mi) 123/147bpm [5312b/mi] 10cal 21/rpm 56) 0mi - 14(0/mi) 146/152bpm [INFb/mi] 57) 0.06mi - 2:53(46:18/mi) 156/162bpm [7223b/mi] 21cal 21/rpm 58) 0mi - 13(0/mi) 140/142bpm [INFb/mi] 59) 0.03mi - 1:22(43:53/mi) 142/145bpm [6232b/mi] 12cal 20/rpm 60) 0mi - 26(0/mi) 126/136bpm [INFb/mi] 61) 0.03mi - 55(29:28/mi) 135/138bpm [3979b/mi] 10cal 26/rpm 62) 0mi - 26(0/mi) 142/142bpm [INFb/mi] 63) 0.06mi - 2:07(34:11/mi) 139/144bpm [4751b/mi] 20cal 24/rpm 64) 0mi - 18(0/mi) 140/144bpm [INFb/mi] 65) 0.03mi - 58(31:17/mi) 153/156bpm [4786b/mi] 10cal 27/rpm 66) 0mi - 9(0/mi) 153/156bpm [INFb/mi] Add a comment 0mi, 2 Bike - General Add a comment 0mi, 1 Cross - General Split Summary === 1) 0mi - 0(0/mi) 126/126bpm [INFb/mi] 30/30rpm 2) 0mi - 1(0/mi) 126/126bpm [INFb/mi] 30/30rpm Add a comment 0mi, 3 Swim - General Split Summary === 1) 0mi - 3(35:22/mi) 127/127bpm [4492b/mi] 1cal 30/30rpm Add a comment 3mi, 20:32 Run - General Split Summary === 1) 1mi - 6:50(6:50/mi) 139/148bpm [949b/mi] 90cal 88/91rpm 411/480W 2) 1mi - 6:47(6:47/mi) 148/153bpm [1005b/mi] 95cal 88/91rpm 420/503W 3) 1mi - 6:45(6:45/mi) 147/150bpm [991b/mi] 93cal 88/91rpm 418/495W 4) 0.03mi - 10(6:13/mi) 145/146bpm [901b/mi] 2cal 88/91rpm 480/493W Add a comment 0mi, 34 Cross - General Split Summary === 1) 0.04mi - 34(14:19/mi) 88/107bpm [1260b/mi] 4cal 88/91rpm Add a comment 13.5mi, 48:03 Bike - General Split Summary === 1) 0mi - 0(38/mi) 105/105bpm [66b/mi] 39/95rpm 2) 5mi - 16:28(3:18/mi) 90/109bpm [296b/mi] 65cal 39/95rpm 3) 5mi - 18:37(3:43/mi) 96/109bpm [357b/mi] 83cal 39/95rpm 4) 3.48mi - 12:58(3:44/mi) 94/119bpm [351b/mi] 56cal 39/95rpm Add a comment 0.2mi, 3:30 Cross - General Split Summary === 1) 0.23mi - 3:30(15:33/mi) 120/140bpm [1866b/mi] 27cal 39/95rpm Add a comment 0.3mi, 8:33 Swim - General Split Summary === 1) 0.26mi - 8:33(32:38/mi) 118/124bpm [3850b/mi] 87cal 28/32rpm Add a comment	4.9mi, 46:21 Run - General Split Summary === 1) 1mi - 9:48(9:48/mi) 153/162bpm [1499b/mi] 128cal 298/364W 2) 1mi - 9:23(9:23/mi) 156/160bpm [1463b/mi] 127cal 297/327W 3) 1mi - 9:22(9:22/mi) 154/160bpm [1441b/mi] 124cal 304/329W 4) 1mi - 9:25(9:25/mi) 157/167bpm [1479b/mi] 126cal 306/361W 5) 0.91mi - 8:23(9:14/mi) 154/168bpm [1422b/mi] 110cal 310/368W Add a comment	-	5mi, 49:00 Run - General Split Summary === 1) 1mi - 10:03(10:03/mi) 133/151bpm [1336b/mi] 117cal 308/390W 2) 1mi - 9:47(9:47/mi) 129/142bpm [1263b/mi] 114cal 299/385W 3) 1mi - 9:52(9:52/mi) 127/140bpm [1252b/mi] 107cal 286/379W 4) 1mi - 9:42(9:42/mi) 129/141bpm [1251b/mi] 110cal 305/395W 5) 1mi - 9:34(9:34/mi) 134/140bpm [1282b/mi] 112cal 313/356W 6) 0.01mi - 2(5:41/mi) 135/135bpm [768b/mi] 1cal 306/307W Add a comment 0.9mi, 36:26 Swim - General Split Summary === 1) 0.25mi - 9:02(36:23/mi) 130/148bpm [4729b/mi] 80cal 25/rpm 2) 0mi - 56(0/mi) 145/157bpm [INFb/mi] 3) 0.06mi - 2:21(37:51/mi) 151/157bpm [5716b/mi] 20cal 25/rpm 4) 0mi - 15(0/mi) 155/156bpm [INFb/mi] 5) 0.08mi - 2:07(27:16/mi) 158/166bpm [4308b/mi] 25cal 25/rpm 6) 0mi - 1:09(0/mi) 143/153bpm [INFb/mi] 7) 0.25mi - 9:12(37:02/mi) 160/166bpm [5924b/mi] 80cal 27/rpm 8) 0mi - 54(0/mi) 145/156bpm [INFb/mi] 9) 0.06mi - 2:25(38:52/mi) 158/163bpm [6140b/mi] 20cal 26/rpm 10) 0mi - 23(0/mi) 155/159bpm [INFb/mi] 11) 0.06mi - 2:20(37:36/mi) 158/161bpm [5941b/mi] 20cal 27/rpm 12) 0mi - 31(0/mi) 148/157bpm [INFb/mi] 13) 0.12mi - 4:50(38:55/mi) 156/159bpm [6070b/mi] 40cal 25/rpm Add a comment	-	0mi, 1:19 Swim - General Split Summary === 1) 0.03mi - 1:19(42:10/mi) 144/152bpm [6072b/mi] 10cal 24/rpm Add a comment 0.9mi, 34:03 Swim - General Split Summary === 1) 0.93mi - 34:03(36:32/mi) 161/171bpm [5883b/mi] 300cal 28/rpm Add a comment 0.3mi, 11:01 Swim - General Split Summary === 1) 0.03mi - 1:10(37:49/mi) 153/166bpm [5786b/mi] 10cal 25/rpm 2) 0mi - 21(0/mi) 164/165bpm [INFb/mi] 3) 0.03mi - 54(28:52/mi) 156/163bpm [4503b/mi] 10cal 27/rpm 4) 0mi - 17(0/mi) 142/144bpm [INFb/mi] 5) 0.06mi - 2:09(34:37/mi) 140/144bpm [4846b/mi] 20cal 25/rpm 6) 0mi - 10(0/mi) 141/144bpm [INFb/mi] 7) 0.06mi - 2:27(39:24/mi) 145/149bpm [5712b/mi] 20cal 24/rpm 8) 0mi - 51(0/mi) 139/146bpm [INFb/mi] 9) 0.03mi - 1:07(35:48/mi) 147/151bpm [5264b/mi] 10cal 25/rpm 10) 0mi - 24(0/mi) 145/150bpm [INFb/mi] 11) 0.03mi - 1:02(33:22/mi) 149/151bpm [4971b/mi] 10cal 30/rpm 12) 0mi - 9(0/mi) 149/151bpm [INFb/mi] Add a comment	-

SteveC
M50

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SteveC M50

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Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

SteveC
M50