Dick Spandex

Last on at 5am, 16th Sep 2024

M55

About
Bests
All Races
Mileage
Training

Races
76
Miles
16373
Miles
417
Miles
33188
Miles
3066
WAVA
71.56%
5k
19:38
5M
33:35
10k
42:16
10M
1:13:34
Half
1:38:45
Mara
3:43:08

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Recent Training
17th Sep	Strength	0mi	27:41
17th Sep	General	4.5mi	36:21
17th Sep	General	3.3mi	1:01:05
16th Sep	Yoga	0mi	18:29
16th Sep	General	3.2mi	1:02:33

12 Month Benchmarks	Run	Bike
Mile	5:41	1:04
5k	20:04	3:28
5mi	35:12	5:49
10k	43:47	7:22
10mi	1:11:26	14:13
Half	1:52:39	37:30
20mi	3:06:13	58:27

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Buddies (6)

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	PB	WB
5km	17	21:23 63.75	20:37 66.62	20:35 67.23	19:50 70.30	19:38 71.56	21:04 67.21		19:38 6:19/mi	71.56
5mi	16	35:51 61.75	34:10 65.30	35:22 63.58	33:40 67.31	33:35 68.01			33:35 6:43/mi	68.01
10km	24	45:34 60.60	42:36 65.33	45:02 62.29	42:16 66.90	42:18 67.39	43:49 65.06	45:45 62.82	42:16 6:48/mi	67.39
10mi	7	1:21:10 56.15	1:14:19 61.32	1:17:11 60.01	1:13:54 63.19	1:13:34 63.99			1:13:34 7:21/mi	63.99
13.1mi	7	1:41:39 59.27	1:43:27 58.71		1:41:27 60.87	1:38:45 63.05	1:42:01 61.54		1:38:45 7:32/mi	63.05
26.2mi	2					4:29:21 48.47		3:43:08 59.50	3:43:08 8:31/mi	59.50

2016		Result	WAVA	Distance
18 May	Wroxham 5k		0.00	5km
2015		Result	WAVA	Distance
26 Apr	London Marathon		0.00	26.2mi
12 Apr	Diss Duathlon	/ /	0.00	0km/30km/10.2km
5 Apr	CONAC Trowse 10K		0.00	10km
15 Mar	Barcelona Marathon PB	3:43:08	59.50	26.2mi
1 Jan	Wymondham New Years Day 10K SB	45:45	62.82	10km
2014		Result	WAVA	Distance
23 Nov	Larking Gowen City of Norwich Half Marathon SB	1:42:01	61.54	13.1mi
8 Nov	Blickling parkrun SB	21:04	67.21	5km
13 Apr	The Cambridge Duathlon	/ /	0.00	0km/25miles/10miles
16 Feb	Valentines 10K SB	43:49	65.06	10km
2013		Result	WAVA	Distance
15 Dec	Turkey Trot PB	1:13:34	63.99	10mi
24 Nov	Larking Gowen City of Norwich Half Marathon		0.00	13.1mi
6 Oct	Chester Marathon SB	4:29:21	48.47	26.2mi
1 Sep	Wissey Half Marathon PB	1:38:45	63.05	13.1mi
19 Jun	Wroxham 5K PB	19:38	71.56	5km
5 Jun	Bungay 10k Summer Series - Race 1 SB	42:18	67.39	10km
22 May	Great Yarmouth 5 Mile Series Race 3 PB	33:35	68.01	5mi
13 May	Cape Wrath Challenge 10k	44:34	63.96	10km
8 May	Great Yarmouth 5 Mile Series Race 2	34:00	67.18	5mi
27 Apr	Norwich parkrun	20:06	69.90	5km
24 Apr	Great Yarmouth 5 Mile series Race 1	33:37	67.95	5mi
20 Apr	Norwich Parkrun	20:21	69.04	5km
29 Mar	Roger Wing Charity 10k	44:16	64.40	10km
3 Mar	Swavesey Half Marathon	1:40:13	61.61	13.1mi
2012		Result	WAVA	Distance
16 Dec	Beccles 10 mile Turkey Trot SB	1:13:54	63.19	10mi
25 Nov	Larking Gowen City of Norwich Half Marathon SB	1:41:27	60.87	13.1mi
14 Oct	RYSTON Cross Country Grand Prix RACE 1	20:49	66.98	5km
13 Oct	Norwich parkrun	20:29	68.07	5km
26 Sep	PSUK 10 Mile Road Running Championships	1:15:32	61.82	10mi
2 Sep	Wissey Half Marathon	1:47:33	57.41	13.1mi
1 Aug	Bungay Black Dog Summer Series ( Race 3 )	44:40	63.31	10km
27 Jul	Worstead Festival 5 (RCGP 7) SB	33:40	67.31	5mi
4 Jul	Bungay Black Dog Summer Series ( Race 2 )	43:44	64.66	10km
1 Jul	Humpty Dumpty 10K (RCGP 5)	43:36	64.86	10km
10 Jun	Wymondham Midsummer 10 mile	1:16:20	61.17	10mi
3 Jun	Edingthorpe 5	35:35	63.69	5mi
23 May	Great Yarmouth 5m Series Race 3	33:47	67.08	5mi
16 May	Wroxham 5K SB	19:50	70.30	5km
9 May	Great Yarmouth 5m Series Race 2	33:50	66.98	5mi
6 May	Bespak Grand East Anglia Run PB	42:16	66.90	10km
8 Apr	Trowse 10k	43:29	65.03	10km
25 Feb	Norwich parkrun	20:34	67.28	5km
12 Feb	Valentines day 10K - RCGP 2	43:33	64.41	10km
14 Jan	Norwich Parkrun	21:12	65.27	5km
2011		Result	WAVA	Distance
23 Oct	East Coast Run		0.00	10km
14 Sep	PSUK 10 Mile Road Race Championships SB	1:17:11	60.01	10mi
24 Aug	Broadland 5K Series - Race 3 SB	20:35	67.23	5km
21 Aug	Reepham Summer 10k SB	45:02	62.29	10km
13 Aug	Norwich Parkrun	21:19	64.92	5km
29 Jul	Worstead Festival 5 SB	35:22	63.58	5mi
4 Jun	Norwich Parkrun	20:57	66.05	5km
25 May	Broadland 5K Series - Race 1	21:00	65.90	5km
18 May	GYRR 5 Mile Series - Race 3	35:36	63.16	5mi
4 May	GYRR 5 Mile Series - Race 2	36:17	61.97	5mi
2 May	Breckland 10k	45:20	61.88	10km
24 Apr	Trowse 10k	46:51	59.88	10km
2010		Result	WAVA	Distance
8 Sep	GMP 10 miler		0.00	10mi
25 Aug	Wroxham 5K	20:51	65.87	5km
23 Jul	Worstead Festival 5	34:20	64.98	5mi
13 Jun	Wymondham Midsummer 10 Mile		0.00	10mi
26 May	Wroxham 5k SB	20:37	66.62	5km
2 May	Bespak Grand East Anglia Run SB	42:36	65.33	10km
14 Apr	GYRR 5 Mile Series - Race 1 SB	34:10	65.30	5mi
21 Mar	Reading Half Marathon SB	1:43:27	58.71	13.1mi
14 Feb	Norfolk Gazelles Valentine 10K	43:08	64.02	10km
31 Jan	Reedham Ten SB	1:14:19	61.32	10mi
2009		Result	WAVA	Distance
6 Dec	Grim Challenge	1:26:23	41.74	8mi
29 Nov	Larking Gowen City of Norwich Half Marathon SB	1:41:39	59.27	13.1mi
25 Oct	East Coast Run SB	45:34	60.60	10km
11 Oct	Marriott's Way 10k	45:36	60.55	10km
4 Oct	Jolly Jaguars 10k	46:31	59.36	10km
16 Sep	PSUK 10 Mile Road Race Llandudno SB	1:21:10	56.15	10mi
26 Aug	Wroxham 5K	21:37	63.06	5km
24 Jul	21st Worstead Festival 5 SB	35:51	61.75	5mi
24 Jun	Wroxham 5K SB	21:23	63.75	5km
5 Jun	Guy Fawkes 10k	46:07	59.87	10km
20 May	great yarmouth promenade 5 race 3	37:15	59.43	5mi
13 May	Shady Oak Tough 10k	54:19	50.84	10km
6 May	great yarmouth promenade 5 race 2	36:09	61.24	5mi
22 Apr	great yarmouth promenade 5 race 1	37:06	59.67	5mi
12 Apr	Trowse 10k	49:03	56.29	10km
29 Mar	Jolly Jaguars 10k	49:20	55.97	10km
15 Feb	The Valentine 10K	53:51	50.88	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
2024	104	56	54	60	112	79	43	80	45	0	0	0	631
2024	0	0	0	0	0	0	0.4	0	0	0	0	0	0.4
2024	126	161	147	72	60	76	70	107	72	0	0	0	889
2024	0	76	21	53	73	201	65	62	0	0	0	0	551
2023	101	93	65	65	76	65	64	78	61	58	64	67	855
2023	0	0	0	0	0	0	0	0	4	0	0	0	4
2023	106	109	120	131	101	120	104	123	92	124	79	66	1274
2023	49	52	0	64	142	157	92	54	215	55	44	11	937
2022	59	38	55	46	38	48	32	58	60	47	58	62	602
2022	0	0	0	0	0	0	0	0	0	0.1	0	0	0.1
2022	106	104	108	101	114	82	100	91	83	59	106	101	1154
2022	68	6	58	159	151	362	287	180	128	49	0	23	1470
2021	0	0	82	99	102	75	67	71	72	102	67	72	809
2021	129	110	124	109	123	101	127	119	103	107	102	100	1354
2021	0	83	142	193	205	245	235	120	183	89	65	7	1567
2020	8	6	4	20	20	0	0	0	0	0	0	0	57
2020	9	2.4	2.8	0.3	0	0	0	0.4	0	0	0	0	14.9
2020	138	102	136	139	154	134	105	100	105	107	121	105	1446
2020	12	106	216	13	40	0	31	10	136	0	0	0	563
2019	1	14	0	8	17	13	9	0	0	0	3	2	67
2019	1.1	0.3	1.1	0.1	0.6	1.6	2.9	1.9	2.6	4.8	1.6	3.2	21.7
2019	90	93	114	101	62	79	61	61	68	55	78	102	964
2019	204	209	282	456	403	347	49	0	15	0	0	0	1965
2018	1.7	13	3.5	4	5.1	6.1	0	0	1.9	2.6	0.2	0	38.1
2018	33	45	64	65	47	29	25	82	82	54	80	79	685
2018	165	554	437	348	841	636	615	88	235	364	85	47	4415
2017	5.8	9.9	9.2	7.5	11.9	4.7	10.2	12.8	3.9	2.4	11.1	3	92.4
2017	41	62	65	62	47	49	46	47	46	59	32	29	585
2017	191	223	326	445	492	482	784	370	134	64	0	44	3555
2016	10.3	5.2	5.3	3.8	7	13	10.9	11.2	6.7	3.9	5	4.3	86.6
2016	97	67	87	76	66	66	73	71	91	72	59	56	880
2016	352	312	312	245	399	376	322	372	245	276	41	126	3378
2015	3.1	0	5	4.4	10.5	3.1	17.1	8.7	11.6	8	5	5.5	81.9
2015	124	160	95	108	79	48	64	70	78	55	73	58	1013
2015	156	177	238	278	436	317	334	578	415	227	251	221	3627
2014	6.2	9.2	5.8	8.9	12	4.1	1.2	2.9	0	0	0	1	51.2
2014	89	87	93	79	73	61	107	95	104	99	83	125	1096
2014	407	441	537	612	644	712	676	238	156	179	212	145	4959
2013	0	0	0	0	0	0	0.5	5.2	0.5	5.4	6.2	7	24.8
2013	126	117	109	106	115	128	77	96	88	80	84	76	1201
2013	79	164	169	264	195	232	454	469	511	250	170	300	3257
2012	0	0	0	0	0	2	0	0	0	0	0	0	2
2012	108	102	107	117	112	114	107	100	107	119	118	86	1298
2012	27	50	19	0	76	19	30	127	186	22	0	2	557
2011	0	0	2	2	2	0	0	0	2	0	0	0	8
2011	30	40	76	58	69	38	85	100	70	100	101	88	855
2011	164	81	111	185	30	41	87	92	33	51	15	16	906
2010	0	0	0	0	0	0	0	0	9	0	0	0	9
2010	0	0.5	0.5	0	0	0	0	0	0	0	0	0	0.9
2010	142	107	69	112	122	85	99	88	41	54	55	0	973
2010	34	28	70	47	57	94	122	55	16	34	0	0	557
2009	0	0	0	0	9	11	0	0	6	0	0	0	26
2009	0	0	0	47	42	52	105	75	70	101	116	98	706
2009	0	0	0	161	218	180	98	122	70	74	0	0	923

Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22	Fri 23rd Aug Aug 23	Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26	Tue 27th Aug Aug 27
0mi, 29:09 Cross - Strength Add a comment 5.1mi, 48:23 Run - General 1) 1.1mi - 10:46(9:46/mi) 117/145bpm [1143b/mi] 127cal 316/595W 2) 0.03mi - 1:00(37:38/mi) 121/135bpm [4553b/mi] 10cal 16/96W 3) 0.25mi - 1:37(6:30/mi) 127/139bpm [825b/mi] 20cal 410/504W 4) 0.04mi - 1:00(22:13/mi) 131/140bpm [2911b/mi] 12cal 141/422W 5) 0.25mi - 1:38(6:38/mi) 131/142bpm [869b/mi] 23cal 496/575W 6) 0.04mi - 1:00(27:49/mi) 130/142bpm [3615b/mi] 11cal 118/505W 7) 0.25mi - 1:36(6:24/mi) 125/134bpm [799b/mi] 19cal 418/504W 8) 0.05mi - 1:00(19:04/mi) 128/135bpm [2440b/mi] 11cal 133/434W 9) 0.25mi - 1:38(6:33/mi) 143/160bpm [938b/mi] 25cal 495/593W 10) 0.03mi - 1:00(31:46/mi) 148/161bpm [4701b/mi] 14cal 82/520W 11) 0.25mi - 1:37(6:28/mi) 144/159bpm [930b/mi] 23cal 409/482W 12) 0.05mi - 1:00(18:37/mi) 146/160bpm [2718b/mi] 14cal 148/447W 13) 0.25mi - 1:41(6:45/mi) 132/155bpm [890b/mi] 25cal 462/568W 14) 0.03mi - 1:00(31:25/mi) 137/155bpm [4305b/mi] 12cal 75/469W 15) 0.25mi - 1:37(6:30/mi) 140/155bpm [909b/mi] 24cal 422/513W 16) 0.05mi - 1:00(18:22/mi) 141/156bpm [2590b/mi] 12cal 99/417W 17) 0.25mi - 1:39(6:41/mi) 143/162bpm [956b/mi] 25cal 480/593W 18) 0.03mi - 1:00(31:06/mi) 144/162bpm [4478b/mi] 14cal 108/511W 19) 0.25mi - 1:38(6:30/mi) 147/161bpm [956b/mi] 24cal 423/507W 20) 0.03mi - 1:00(29:16/mi) 141/162bpm [4127b/mi] 12cal 72/408W 21) 0.25mi - 1:42(6:49/mi) 148/168bpm [1010b/mi] 27cal 484/624W 22) 0.03mi - 1:00(36:34/mi) 144/167bpm [5266b/mi] 13cal 31/117W 23) 0.25mi - 1:35(6:19/mi) 147/163bpm [930b/mi] 25cal 416/509W 24) 0.03mi - 1:00(34:11/mi) 149/164bpm [5093b/mi] 15cal 62/446W 25) 0.25mi - 1:36(6:23/mi) 127/166bpm [810b/mi] 21cal 487/603W 26) 0.03mi - 1:00(29:04/mi) 151/171bpm [4390b/mi] 15cal 91/526W 27) 0.49mi - 5:03(10:22/mi) 125/132bpm [1296b/mi] 61cal 273/349W Add a comment 2.5mi, 47:58 Walk - General 1) 1mi - 20:05(20:05/mi) 76/83bpm [1526b/mi] 105cal 49/71rpm 2) 1mi - 16:53(16:53/mi) 79/92bpm [1333b/mi] 100cal 57/68rpm 3) 0.49mi - 11:01(22:24/mi) 75/88bpm [1680b/mi] 53cal 39/62rpm Add a comment	0mi, 35:05 Cross - Strength Add a comment 4.2mi, 45:24 Run - General 1) 4.2mi - 45:24(10:48/mi) 122/138bpm [1318b/mi] 526cal 282/588W Add a comment	3.2mi, 1:00:33 Walk - General 1) 1mi - 20:01(20:01/mi) 78/93bpm [1562b/mi] 106cal 50/61rpm 2) 1mi - 18:01(18:01/mi) 74/82bpm [1333b/mi] 98cal 54/66rpm 3) 1mi - 18:18(18:18/mi) 76/87bpm [1391b/mi] 100cal 54/67rpm 4) 0.23mi - 4:13(18:19/mi) 71/79bpm [1300b/mi] 23cal 54/61rpm Add a comment	3.4mi, 1:18:57 Walk - General 1) 1mi - 21:59(21:59/mi) 79/106bpm [1737b/mi] 102cal 41/64rpm 2) 1mi - 28:26(28:26/mi) 66/83bpm [1877b/mi] 103cal 32/60rpm 3) 1mi - 20:17(20:17/mi) 72/90bpm [1461b/mi] 99cal 48/66rpm 4) 0.4mi - 8:14(20:31/mi) 82/98bpm [1683b/mi] 48cal 47/65rpm Add a comment 3.1mi, 22:03 Run - General 1) 3.08mi - 22:03(7:09/mi) 157/172bpm [1122b/mi] 357cal 424/722W Add a comment 1.2mi, 11:49 Run - General 1) 1.19mi - 11:49(9:57/mi) 120/133bpm [1195b/mi] 147cal 305/435W Add a comment	7.7mi, 1:18:44 Run - General 1) 7.74mi - 1:18:44(10:10/mi) 120/133bpm [1220b/mi] 919cal 298/397W Add a comment 2.5mi, 49:23 Walk - General 1) 1mi - 21:29(21:29/mi) 74/83bpm [1590b/mi] 104cal 46/65rpm 2) 1mi - 18:51(18:51/mi) 77/84bpm [1451b/mi] 101cal 50/63rpm 3) 0.47mi - 9:03(19:12/mi) 76/86bpm [1459b/mi] 47cal 47/63rpm Add a comment	0mi, 25:15 Cross - Yoga Add a comment 7.8mi, 2:51:19 Walk - General 1) 7.77mi - 2:51:19(22:03/mi) 73/109bpm [1610b/mi] 512cal 45/115rpm Add a comment	5mi, 50:39 Run - General 1) 1.2mi - 14:07(11:44/mi) 105/122bpm [1232b/mi] 141cal 243/516W 2) 0.08mi - 1:30(19:55/mi) 94/120bpm [1872b/mi] 9cal 112/225W 3) 0.25mi - 1:34(6:17/mi) 108/120bpm [679b/mi] 21cal 452/515W 4) 0.05mi - 1:00(18:15/mi) 114/122bpm [2080b/mi] 9cal 151/466W 5) 0.25mi - 1:33(6:14/mi) 107/119bpm [667b/mi] 19cal 475/589W 6) 0.05mi - 1:00(18:38/mi) 117/120bpm [2180b/mi] 9cal 142/440W 7) 0.25mi - 1:34(6:16/mi) 123/130bpm [771b/mi] 20cal 471/565W 8) 0.05mi - 1:00(18:54/mi) 127/133bpm [2401b/mi] 11cal 115/455W 9) 0.25mi - 1:33(6:13/mi) 136/163bpm [845b/mi] 22cal 466/537W 10) 0.06mi - 1:00(17:51/mi) 153/163bpm [2732b/mi] 14cal 155/472W 11) 0.25mi - 1:33(6:11/mi) 145/157bpm [897b/mi] 23cal 453/625W 12) 0.05mi - 1:00(19:00/mi) 142/159bpm [2698b/mi] 13cal 141/467W 13) 0.06mi - 1:00(17:47/mi) 103/114bpm [1831b/mi] 6cal 105/131W 14) 0.25mi - 1:34(6:15/mi) 123/144bpm [769b/mi] 24cal 438/515W 15) 0.04mi - 1:00(26:56/mi) 137/145bpm [3690b/mi] 12cal 115/459W 16) 0.25mi - 1:34(6:15/mi) 143/159bpm [894b/mi] 22cal 459/592W 17) 0.05mi - 1:00(19:17/mi) 141/160bpm [2720b/mi] 12cal 125/490W 18) 0.25mi - 1:35(6:18/mi) 131/146bpm [826b/mi] 24cal 437/533W 19) 0.05mi - 1:00(21:39/mi) 153/160bpm [3314b/mi] 16cal 114/510W 20) 0.25mi - 1:34(6:15/mi) 144/164bpm [900b/mi] 25cal 436/575W 21) 0.04mi - 1:00(22:36/mi) 159/165bpm [3594b/mi] 16cal 129/486W 22) 0.25mi - 1:35(6:20/mi) 156/166bpm [988b/mi] 25cal 458/564W 23) 0.05mi - 1:00(19:37/mi) 154/167bpm [3021b/mi] 15cal 146/481W 24) 0.05mi - 1:00(18:38/mi) 111/134bpm [2068b/mi] 6cal 105/128W 25) 0.62mi - 7:24(11:58/mi) 116/128bpm [1388b/mi] 68cal 239/353W Add a comment 2.5mi, 48:47 Walk - General 1) 1mi - 20:26(20:26/mi) 74/84bpm [1511b/mi] 105cal 46/66rpm 2) 1mi - 19:15(19:15/mi) 76/85bpm [1464b/mi] 99cal 52/64rpm 3) 0.46mi - 9:06(19:53/mi) 72/77bpm [1432b/mi] 46cal 50/59rpm Add a comment
Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30	Sat 31st Aug Aug 31	Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3
0mi, 21:00 Cross - Yoga Add a comment 4.5mi, 45:57 Run - General 1) 4.45mi - 45:57(10:19/mi) 116/129bpm [1197b/mi] 519cal 285/447W Add a comment	0mi, 21:48 Cross - Yoga Add a comment 0mi, 32:35 Cross - Strength Add a comment 3.1mi, 1:09:13 Walk - General 1) 1mi - 20:27(20:27/mi) 70/82bpm [1431b/mi] 103cal 46/68rpm 2) 1mi - 19:32(19:32/mi) 69/80bpm [1347b/mi] 100cal 47/117rpm 3) 1mi - 20:59(20:59/mi) 68/84bpm [1427b/mi] 101cal 45/61rpm 4) 0.14mi - 8:15(57:52/mi) 62/75bpm [3588b/mi] 19cal 13/125rpm Add a comment	3.2mi, 33:29 Run - General 1) 3.24mi - 33:29(10:20/mi) 116/139bpm [1199b/mi] 378cal 286/417W Add a comment	8.3mi, 1:16:05 Run - General 1) 2.8mi - 28:59(10:21/mi) 112/137bpm [1159b/mi] 316cal 283/445W 2) 3.11mi - 22:48(7:19/mi) 153/175bpm [1121b/mi] 356cal 415/509W 3) 2.39mi - 24:19(10:11/mi) 127/175bpm [1294b/mi] 298cal 303/457W Add a comment	3.1mi, 22:22 Run - General 1) 3.12mi - 22:22(7:11/mi) 154/169bpm [1106b/mi] 353cal 417/571W Add a comment 0.8mi, 8:22 Run - General 1) 0.82mi - 8:22(10:10/mi) 108/124bpm [1099b/mi] 88cal 275/486W Add a comment 3.2mi, 1:07:40 Walk - General 1) 1mi - 24:01(24:01/mi) 72/82bpm [1729b/mi] 106cal 37/65rpm 2) 1mi - 20:19(20:19/mi) 77/93bpm [1564b/mi] 105cal 48/79rpm 3) 1mi - 19:43(19:43/mi) 76/87bpm [1498b/mi] 102cal 50/61rpm 4) 0.17mi - 3:38(21:54/mi) 72/76bpm [1576b/mi] 18cal 45/59rpm Add a comment	0mi, 28:14 Cross - Strength Add a comment 3mi, 51:10 Run - General 1) 1mi - 20:48(20:48/mi) 69/80bpm [1435b/mi] 101cal 49/61rpm 2) 1mi - 19:11(19:11/mi) 72/82bpm [1381b/mi] 101cal 54/61rpm 3) 1mi - 11:09(11:09/mi) 71/82bpm [791b/mi] 51cal 35/68rpm 4) 0.04mi - 3(1:18/mi) 57/57bpm [74b/mi] Add a comment	6.8mi, 1:02:39 Run - General 1) 3.17mi - 32:41(10:19/mi) 116/137bpm [1198b/mi] 366cal 286/514W 2) 0.2mi - 1:23(6:57/mi) 121/125bpm [841b/mi] 18cal 416/497W 3) 0.2mi - 1:40(8:18/mi) 130/133bpm [1079b/mi] 22cal 341/460W 4) 0.2mi - 1:23(6:53/mi) 132/136bpm [909b/mi] 20cal 425/465W 5) 0.2mi - 1:36(7:58/mi) 136/138bpm [1083b/mi] 23cal 357/461W 6) 0.2mi - 1:22(6:50/mi) 142/148bpm [970b/mi] 21cal 435/469W 7) 0.2mi - 1:37(8:07/mi) 143/150bpm [1161b/mi] 24cal 367/431W 8) 0.2mi - 1:21(6:46/mi) 141/146bpm [954b/mi] 21cal 441/558W 9) 0.2mi - 1:38(8:10/mi) 142/147bpm [1160b/mi] 24cal 349/432W 10) 0.2mi - 1:22(6:51/mi) 140/149bpm [958b/mi] 20cal 443/625W 11) 0.2mi - 1:37(8:04/mi) 146/150bpm [1179b/mi] 24cal 374/474W 12) 0.2mi - 1:24(6:58/mi) 147/152bpm [1024b/mi] 22cal 429/635W 13) 0.2mi - 1:35(7:54/mi) 150/152bpm [1185b/mi] 24cal 390/439W 14) 0.2mi - 1:22(6:51/mi) 150/156bpm [1027b/mi] 22cal 423/548W 15) 0.2mi - 1:36(7:59/mi) 148/157bpm [1182b/mi] 24cal 353/497W 16) 0.2mi - 1:20(6:42/mi) 153/158bpm [1026b/mi] 21cal 454/658W 17) 0.2mi - 1:41(8:24/mi) 145/158bpm [1218b/mi] 25cal 343/573W 18) 0.34mi - 3:22(9:53/mi) 128/139bpm [1264b/mi] 41cal 315/449W 19) 0.08mi - 2:40(31:23/mi) 102/126bpm [3201b/mi] 12cal 76/370W Add a comment
Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6	Sat 7th Sep Sep 7	Sun 8th Sep Sep 8	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10
2.5mi, 47:36 Walk - General 1) 1mi - 20:15(20:15/mi) 80/87bpm [1620b/mi] 107cal 45/64rpm 2) 1mi - 18:39(18:39/mi) 79/86bpm [1474b/mi] 101cal 53/63rpm 3) 0.46mi - 8:42(18:48/mi) 83/95bpm [1560b/mi] 47cal 51/62rpm Add a comment	6.5mi, 54:12 Run - General 1) 1mi - 9:06(9:06/mi) 114/134bpm [1037b/mi] 110cal 321/397W 2) 1mi - 8:41(8:41/mi) 133/142bpm [1154b/mi] 119cal 345/447W 3) 1mi - 8:22(8:22/mi) 139/144bpm [1163b/mi] 119cal 355/483W 4) 1mi - 8:07(8:07/mi) 145/149bpm [1177b/mi] 119cal 386/446W 5) 1mi - 7:48(7:48/mi) 148/155bpm [1153b/mi] 116cal 391/579W 6) 1mi - 7:15(7:15/mi) 160/169bpm [1160b/mi] 117cal 434/554W 7) 0.51mi - 4:55(9:39/mi) 149/174bpm [1437b/mi] 70cal 303/486W Add a comment 2.5mi, 46:57 Walk - General 1) 1mi - 20:12(20:12/mi) 79/90bpm [1596b/mi] 107cal 48/63rpm 2) 1mi - 18:21(18:21/mi) 77/83bpm [1413b/mi] 100cal 55/62rpm 3) 0.48mi - 8:24(17:37/mi) 76/81bpm [1339b/mi] 46cal 55/61rpm Add a comment	3mi, 32:58 Run - General 1) 1mi - 11:03(11:03/mi) 106/120bpm [1172b/mi] 117cal 263/422W 2) 1mi - 10:31(10:31/mi) 118/123bpm [1242b/mi] 122cal 286/363W 3) 1mi - 11:11(11:11/mi) 113/120bpm [1264b/mi] 115cal 272/375W 4) 0.01mi - 12(13:28/mi) 110/112bpm [1481b/mi] 2cal 246/340W Add a comment	3.3mi, 1:16:07 Walk - General 1) 1mi - 23:55(23:55/mi) 74/99bpm [1770b/mi] 116cal 41/109rpm 2) 1mi - 21:32(21:32/mi) 75/100bpm [1614b/mi] 103cal 42/77rpm 3) 1mi - 23:15(23:15/mi) 71/85bpm [1650b/mi] 97cal 38/63rpm 4) 0.31mi - 7:26(24:04/mi) 68/74bpm [1636b/mi] 31cal 40/68rpm Add a comment 3.1mi, 24:14 Run - General 1) 1mi - 7:30(7:30/mi) 141/151bpm [1057b/mi] 110cal 392/487W 2) 1mi - 7:33(7:33/mi) 154/159bpm [1163b/mi] 118cal 387/488W 3) 1mi - 8:14(8:14/mi) 156/162bpm [1285b/mi] 128cal 375/465W 4) 0.14mi - 56(6:55/mi) 159/160bpm [1101b/mi] 15cal 384/426W Add a comment 0.8mi, 11:58 Run - General 1) 0.75mi - 11:58(15:53/mi) 101/126bpm [1604b/mi] 92cal 167/507W Add a comment	4.4mi, 52:53 Run - General 1) 1mi - 11:53(11:53/mi) 108/122bpm [1284b/mi] 120cal 259/394W 2) 1mi - 11:38(11:38/mi) 113/123bpm [1314b/mi] 120cal 268/409W 3) 1mi - 11:54(11:54/mi) 108/132bpm [1285b/mi] 113cal 263/447W 4) 1mi - 12:21(12:21/mi) 108/129bpm [1334b/mi] 117cal 235/431W 5) 0.4mi - 5:07(12:52/mi) 110/127bpm [1416b/mi] 44cal 224/447W Add a comment 6.8mi, 2:38:04 Walk - General 1) 1mi - 24:45(24:45/mi) 75/98bpm [1856b/mi] 114cal 42/108rpm 2) 1mi - 20:53(20:53/mi) 75/99bpm [1567b/mi] 103cal 48/60rpm 3) 1mi - 26:14(26:14/mi) 76/110bpm [1993b/mi] 121cal 38/79rpm 4) 1mi - 24:52(24:52/mi) 99/120bpm [2461b/mi] 162cal 43/58rpm 5) 1mi - 24:16(24:16/mi) 85/122bpm [2063b/mi] 127cal 41/77rpm 6) 1mi - 20:45(20:45/mi) 72/78bpm [1495b/mi] 89cal 49/110rpm 7) 0.76mi - 16:19(21:31/mi) 78/98bpm [1679b/mi] 75cal 47/120rpm Add a comment	0mi, 26:14 Cross - Yoga Add a comment 9mi, 4:38:08 Walk - General 1) 8.95mi - 4:38:08(31:04/mi) 84/135bpm [2610b/mi] 1207cal 31/117rpm Add a comment	0mi, 21:38 Cross - Yoga Add a comment 9mi, 1:46:11 Run - General 1) 1mi - 12:05(12:05/mi) 113/135bpm [1366b/mi] 127cal 267/400W 2) 1mi - 13:30(13:30/mi) 117/140bpm [1580b/mi] 138cal 223/494W 3) 1mi - 11:14(11:14/mi) 117/131bpm [1314b/mi] 116cal 265/446W 4) 1mi - 10:50(10:50/mi) 116/125bpm [1256b/mi] 113cal 272/376W 5) 1mi - 11:19(11:19/mi) 110/126bpm [1245b/mi] 122cal 249/381W 6) 1mi - 10:45(10:45/mi) 118/131bpm [1269b/mi] 120cal 266/365W 7) 1mi - 12:37(12:37/mi) 116/125bpm [1464b/mi] 117cal 226/447W 8) 1mi - 11:42(11:42/mi) 116/124bpm [1357b/mi] 118cal 255/426W 9) 0.98mi - 12:09(12:26/mi) 119/133bpm [1480b/mi] 118cal 252/428W Add a comment 3.7mi, 1:46:58 Walk - General 1) 3.72mi - 1:46:58(28:43/mi) 70/96bpm [2010b/mi] 303cal 33/80rpm Add a comment
Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17
7.7mi, 4:05:09 Run - Hill Work 1) 7.71mi - 4:05:09(31:47/mi) 90/129bpm [2861b/mi] 1185cal 35/123rpm Add a comment	0mi, 19:48 Cross - Yoga Add a comment 4.1mi, 43:31 Run - General 1) 1mi - 10:31(10:31/mi) 112/129bpm [1177b/mi] 119cal 273/402W 2) 0.03mi - 48(31:51/mi) 118/129bpm [3757b/mi] 6cal 55/281W 3) 0.14mi - 1:00(6:57/mi) 121/132bpm [840b/mi] 11cal 368/475W 4) 0.04mi - 1:00(25:25/mi) 127/138bpm [3228b/mi] 12cal 95/434W 5) 0.14mi - 1:00(6:54/mi) 129/142bpm [891b/mi] 13cal 429/553W 6) 0.05mi - 1:00(18:22/mi) 136/145bpm [2499b/mi] 13cal 150/428W 7) 0.16mi - 1:00(6:23/mi) 122/139bpm [778b/mi] 12cal 417/530W 8) 0.06mi - 1:00(17:41/mi) 135/140bpm [2387b/mi] 13cal 156/475W 9) 0.15mi - 1:00(6:38/mi) 137/149bpm [908b/mi] 14cal 447/513W 10) 0.03mi - 1:00(31:02/mi) 144/150bpm [4469b/mi] 15cal 94/456W 11) 0.16mi - 1:00(6:15/mi) 128/135bpm [799b/mi] 12cal 439/507W 12) 0.05mi - 1:00(20:09/mi) 134/141bpm [2700b/mi] 13cal 118/507W 13) 0.15mi - 1:00(6:37/mi) 139/150bpm [919b/mi] 14cal 445/514W 14) 0.05mi - 1:00(21:41/mi) 142/154bpm [3079b/mi] 13cal 132/455W 15) 0.16mi - 1:00(6:19/mi) 136/148bpm [859b/mi] 14cal 444/539W 16) 0.05mi - 1:00(20:22/mi) 137/149bpm [2791b/mi] 12cal 76/461W 17) 0.15mi - 1:00(6:30/mi) 127/139bpm [825b/mi] 12cal 460/519W 18) 0.04mi - 1:00(27:26/mi) 141/153bpm [3867b/mi] 14cal 93/465W 19) 0.16mi - 1:00(6:17/mi) 134/148bpm [843b/mi] 12cal 415/501W 20) 0.05mi - 1:00(19:27/mi) 140/149bpm [2724b/mi] 13cal 137/471W 21) 0.16mi - 1:00(6:18/mi) 141/153bpm [889b/mi] 14cal 453/513W 22) 0.01mi - 6(16:29/mi) 133/154bpm [2193b/mi] 1cal 352/498W 23) 0mi - 1(41:10/mi) 81/81bpm [3335b/mi] 24) 0mi - 1(36:55/mi) 80/80bpm [2953b/mi] 25) 0mi - 1(28:34/mi) 79/79bpm [2257b/mi] 26) 0mi - 1(29:36/mi) 79/79bpm [2338b/mi] 27) 0mi - 1(29:52/mi) 79/79bpm [2360b/mi] 28) 0mi - 1(1:50:35/mi) 78/78bpm [8625b/mi] 29) 0mi - 2(4:45:02/mi) 78/78bpm [22233b/mi] 30) 0mi - 1(0/mi) 78/78bpm [INFb/mi] 31) 0mi - 1(0/mi) 78/78bpm [INFb/mi] 32) 0mi - 1(0/mi) 78/78bpm [INFb/mi] 33) 0mi - 2(1:35:45/mi) 77/77bpm [7373b/mi] 34) 0mi - 1(0/mi) 77/77bpm [INFb/mi] 35) 1mi - 11:55(11:55/mi) 114/131bpm [1358b/mi] 115cal 246/396W 36) 0.1mi - 57(9:22/mi) 118/121bpm [1105b/mi] 12cal 367/389W Add a comment 5.4mi, 2:35:01 Walk - General 1) 5.41mi - 2:35:01(28:38/mi) 76/116bpm [2176b/mi] 526cal 36/91rpm Add a comment	8.4mi, 5:41:00 Run - Hill Work 1) 8.4mi - 5:41:00(40:37/mi) 80/129bpm [3249b/mi] 1301cal 25/120rpm Add a comment	0mi, 21:00 Cross - Yoga Add a comment	6.3mi, 49:22 Run - General 1) 0.62mi - 5:48(9:18/mi) 106/133bpm [986b/mi] 63cal 322/407W 2) 1mi - 7:59(7:59/mi) 137/144bpm [1095b/mi] 116cal 377/431W 3) 0.25mi - 2:01(8:04/mi) 141/145bpm [1137b/mi] 29cal 384/421W 4) 1mi - 7:00(7:00/mi) 149/163bpm [1042b/mi] 107cal 435/511W 5) 0.25mi - 1:49(7:16/mi) 156/160bpm [1134b/mi] 28cal 371/446W 6) 1mi - 7:51(7:51/mi) 143/150bpm [1122b/mi] 114cal 380/450W 7) 0.25mi - 1:57(7:50/mi) 148/150bpm [1159b/mi] 29cal 365/405W 8) 1mi - 7:08(7:08/mi) 151/166bpm [1077b/mi] 111cal 436/489W 9) 0.25mi - 1:40(6:41/mi) 167/169bpm [1116b/mi] 29cal 442/495W 10) 0.65mi - 6:08(9:22/mi) 125/169bpm [1171b/mi] 75cal 316/477W Add a comment 1.8mi, 41:44 Walk - General 1) 1mi - 22:45(22:45/mi) 73/86bpm [1661b/mi] 102cal 44/75rpm 2) 0.84mi - 18:59(22:29/mi) 77/101bpm [1731b/mi] 92cal 43/79rpm Add a comment	0mi, 18:29 Cross - Yoga Add a comment 3.2mi, 1:02:33 Walk - General 1) 1mi - 19:46(19:46/mi) 69/78bpm [1363b/mi] 102cal 51/61rpm 2) 1mi - 18:59(18:59/mi) 67/72bpm [1272b/mi] 97cal 53/61rpm 3) 1mi - 18:32(18:32/mi) 70/80bpm [1298b/mi] 100cal 54/61rpm 4) 0.23mi - 5:16(23:17/mi) 67/71bpm [1560b/mi] 21cal 41/59rpm Add a comment	0mi, 27:41 Cross - Strength Add a comment 4.5mi, 36:21 Run - General 1) 0.8mi - 8:18(10:23/mi) 118/146bpm [1225b/mi] 97cal 272/377W 2) 0.6mi - 4:42(7:50/mi) 134/147bpm [1049b/mi] 66cal 373/417W 3) 0.6mi - 4:13(7:02/mi) 141/149bpm [992b/mi] 63cal 411/497W 4) 0.6mi - 4:38(7:43/mi) 145/150bpm [1119b/mi] 69cal 401/527W 5) 0.6mi - 4:16(7:07/mi) 149/153bpm [1060b/mi] 66cal 433/487W 6) 0.6mi - 4:39(7:44/mi) 146/153bpm [1130b/mi] 70cal 380/478W 7) 0.6mi - 4:05(6:48/mi) 156/158bpm [1061b/mi] 65cal 412/483W 8) 0.09mi - 1:30(16:07/mi) 138/158bpm [2223b/mi] 16cal 165/483W Add a comment 3.3mi, 1:01:05 Walk - General 1) 1mi - 20:17(20:17/mi) 79/87bpm [1602b/mi] 109cal 47/63rpm 2) 1mi - 18:36(18:36/mi) 79/90bpm [1470b/mi] 102cal 53/62rpm 3) 1mi - 17:26(17:26/mi) 77/85bpm [1342b/mi] 99cal 55/62rpm 4) 0.27mi - 4:46(17:31/mi) 81/90bpm [1419b/mi] 29cal 52/66rpm Add a comment

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