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Dick Spandex M50

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Tri-Anglia

Races
76
Miles
12961
Miles
412
Miles
30222
Miles
910
WAVA
72.38%
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
2nd Dec	General	2.5mi	49:29
1st Dec	General	5mi	47:24
1st Dec	General	1.8mi	35:02
30th Nov	General	1.1mi	31:59
30th Nov	General	4.4mi	37:09

12 Month Benchmarks	Run	Bike
Mile	6:22	1:50
5k	20:24	6:50
5mi	35:16	11:34
10k	43:58	14:41
10mi	1:14:50	25:02
Half	1:39:13	34:53

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Buddies (7)

Badges Collected	See available badges
+ 197 others

Best Times
Best WAVA

Dist	Races	PB	WB	2009	2010	2011	2012	2013	2014	2015
5km	17	19:38 6:19/mi	72.38	21:23 64.57	20:37 67.45	20:35 68.04	19:50 71.13	19:38 72.38	21:04 67.96
5mi	16	33:35 6:43/mi	68.87	35:51 62.55	34:10 66.14	35:22 64.39	33:40 68.16	33:35 68.87
10km	24	42:16 6:48/mi	68.16	45:34 61.29	42:36 66.08	45:02 63.00	42:16 67.66	42:18 68.16	43:49 65.80	45:45 63.53
10mi	7	1:13:34 7:21/mi	64.18	1:21:10 56.32	1:14:19 61.51	1:17:11 60.18	1:13:54 63.37	1:13:34 64.18
13.1mi	7	1:38:45 7:32/mi	63.23	1:41:39 59.47	1:43:27 58.89		1:41:27 61.04	1:38:45 63.23	1:42:01 61.72
26.2mi	2	3:43:08 8:31/mi	59.93					4:29:21 48.82		3:43:08 59.93

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	59.93	26.2mi
1 Jan	Wymondham New Years Day 10K SB	45:45	63.53	10km
2014		Result	WAVA	Distance
23 Nov	Larking Gowen City of Norwich Half Marathon SB	1:42:01	61.72	13.1mi
8 Nov	Blickling parkrun SB	21:04	67.96	5km
13 Apr	The Cambridge Duathlon	/ /	0.00	0km/25miles/10miles
16 Feb	Valentines 10K SB	43:49	65.80	10km
2013		Result	WAVA	Distance
15 Dec	Turkey Trot PB	1:13:34	64.18	10mi
24 Nov	Larking Gowen City of Norwich Half Marathon		0.00	13.1mi
6 Oct	MBNA Chester Marathon SB	4:29:21	48.82	26.2mi
1 Sep	Wissey Half Marathon PB	1:38:45	63.23	13.1mi
19 Jun	Wroxham 5K PB	19:38	72.38	5km
5 Jun	Bungay 10k Summer Series - Race 1 SB	42:18	68.16	10km
22 May	Great Yarmouth 5 Mile Series Race 3 PB	33:35	68.87	5mi
13 May	Cape Wrath Challenge 10k	44:34	64.69	10km
8 May	Great Yarmouth 5 Mile Series Race 2	34:00	68.02	5mi
27 Apr	Norwich parkrun	20:06	70.70	5km
24 Apr	Great Yarmouth 5 Mile series Race 1	33:37	68.80	5mi
20 Apr	Norwich Parkrun	20:21	69.83	5km
29 Mar	Roger Wing Charity 10k	44:16	65.13	10km
3 Mar	Swavesey Half Marathon	1:40:13	61.79	13.1mi
2012		Result	WAVA	Distance
16 Dec	Beccles 10 mile Turkey Trot SB	1:13:54	63.37	10mi
25 Nov	Larking Gowen City of Norwich Half Marathon SB	1:41:27	61.04	13.1mi
14 Oct	RYSTON Cross Country Grand Prix RACE 1	20:49	67.77	5km
13 Oct	Norwich parkrun	20:29	68.87	5km
26 Sep	PSUK 10 Mile Road Running Championships	1:15:32	62.00	10mi
2 Sep	Wissey Half Marathon	1:47:33	57.58	13.1mi
1 Aug	Bungay Black Dog Summer Series ( Race 3 )	44:40	64.03	10km
27 Jul	Worstead Festival 5 (RCGP 7) SB	33:40	68.16	5mi
4 Jul	Bungay Black Dog Summer Series ( Race 2 )	43:44	65.39	10km
1 Jul	Humpty Dumpty 10K (RCGP 5)	43:36	65.59	10km
10 Jun	Wymondham Midsummer 10 mile	1:16:20	61.35	10mi
3 Jun	Edingthorpe 5	35:35	64.49	5mi
23 May	Great Yarmouth 5m Series Race 3	33:47	67.93	5mi
16 May	Wroxham 5K SB	19:50	71.13	5km
9 May	Great Yarmouth 5m Series Race 2	33:50	67.83	5mi
6 May	Bespak Grand East Anglia Run PB	42:16	67.66	10km
8 Apr	Trowse 10k	43:29	65.77	10km
25 Feb	Norwich parkrun	20:34	68.10	5km
12 Feb	Valentines day 10K - RCGP 2	43:33	65.15	10km
14 Jan	Norwich Parkrun	21:12	66.06	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	60.18	10mi
24 Aug	Broadland 5K Series - Race 3 SB	20:35	68.04	5km
21 Aug	Reepham Summer 10k SB	45:02	63.00	10km
13 Aug	Norwich Parkrun	21:19	65.70	5km
29 Jul	Worstead Festival 5 SB	35:22	64.39	5mi
4 Jun	Norwich Parkrun	20:57	66.85	5km
25 May	Broadland 5K Series - Race 1	21:00	66.69	5km
18 May	GYRR 5 Mile Series - Race 3	35:36	63.97	5mi
4 May	GYRR 5 Mile Series - Race 2	36:17	62.76	5mi
2 May	Breckland 10k	45:20	62.58	10km
24 Apr	Trowse 10k	46:51	60.56	10km
2010		Result	WAVA	Distance
8 Sep	GMP 10 miler		0.00	10mi
25 Aug	Wroxham 5K	20:51	66.69	5km
23 Jul	Worstead Festival 5	34:20	65.82	5mi
13 Jun	Wymondham Midsummer 10 Mile		0.00	10mi
26 May	Wroxham 5k SB	20:37	67.45	5km
2 May	Bespak Grand East Anglia Run SB	42:36	66.08	10km
14 Apr	GYRR 5 Mile Series - Race 1 SB	34:10	66.14	5mi
21 Mar	Reading Half Marathon SB	1:43:27	58.89	13.1mi
14 Feb	Norfolk Gazelles Valentine 10K	43:08	64.75	10km
31 Jan	Reedham Ten SB	1:14:19	61.51	10mi
2009		Result	WAVA	Distance
6 Dec	Grim Challenge	1:26:23	41.92	8mi
29 Nov	Larking Gowen City of Norwich Half Marathon SB	1:41:39	59.47	13.1mi
25 Oct	East Coast Run SB	45:34	61.29	10km
11 Oct	Marriott's Way 10k	45:36	61.25	10km
4 Oct	Jolly Jaguars 10k	46:31	60.04	10km
16 Sep	PSUK 10 Mile Road Race Llandudno SB	1:21:10	56.32	10mi
26 Aug	Wroxham 5K	21:37	63.87	5km
24 Jul	21st Worstead Festival 5 SB	35:51	62.55	5mi
24 Jun	Wroxham 5K SB	21:23	64.57	5km
5 Jun	Guy Fawkes 10k	46:07	60.56	10km
20 May	great yarmouth promenade 5 race 3	37:15	60.20	5mi
13 May	Shady Oak Tough 10k	54:19	51.42	10km
6 May	great yarmouth promenade 5 race 2	36:09	62.03	5mi
22 Apr	great yarmouth promenade 5 race 1	37:06	60.44	5mi
12 Apr	Trowse 10k	49:03	56.94	10km
29 Mar	Jolly Jaguars 10k	49:20	56.61	10km
15 Feb	The Valentine 10K	53:51	51.47	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	0	0	82	99	102	75	67	71	72	102	67	4	742
2021	129	110	124	109	123	101	127	119	103	107	102	5	1259
2021	0	83	142	193	205	245	235	120	183	89	65	0	1559
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

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
4.3mi, 52:32 Run - General Split Summary === 1) 1m - 12:30(12:30/m) 106/178bpm [1324b/mi] 116cal 2) 1m - 12:07(12:07/m) 105/127bpm [1272b/mi] 112cal 3) 1m - 11:30(11:30/m) 107/131bpm [1231b/mi] 111cal 4) 1m - 13:20(13:20/m) 107/121bpm [1426b/mi] 118cal 5) 0.25m - 3:06(12:36/m) 110/125bpm [1387b/mi] 29cal Add a comment	10.8mi, 3:24:36 Bike - General Split Summary === 1) 10.82m - 3:24:36(18:55/m) 70/102bpm [1324b/mi] 712cal 22/84rpm Add a comment 0.7mi, 8:26 Run - General Split Summary === 1) 0.66m - 8:26(12:41/m) 119/139bpm [1510b/mi] 86cal Add a comment 3.1mi, 25:17 Run - General Split Summary === 1) 1m - 8:36(8:36/m) 127/138bpm [1092b/mi] 111cal 2) 1m - 8:26(8:26/m) 139/151bpm [1171b/mi] 118cal 3) 1m - 7:29(7:29/m) 154/159bpm [1151b/mi] 112cal 4) 0.12m - 46(6:12/m) 159/161bpm [987b/mi] 12cal Add a comment 1mi, 11:22 Run - General Split Summary === 1) 1m - 11:22(11:23/m) 104/127bpm [1185b/mi] 113cal Add a comment 0.5mi, 17:40 Walk - General Split Summary === 1) 0.51m - 17:40(34:43/m) 75/92bpm [2604b/mi] 77cal 24/80rpm Add a comment	6.3mi, 44:17 Run - General Split Summary === 1) 1m - 7:05(7:05/m) 125/159bpm [885b/mi] 91cal 2) 1m - 7:03(7:03/m) 154/157bpm [1085b/mi] 110cal 3) 1m - 7:14(7:14/m) 158/162bpm [1144b/mi] 114cal 4) 1m - 7:06(7:06/m) 163/166bpm [1158b/mi] 114cal 5) 1m - 6:54(6:54/m) 166/168bpm [1146b/mi] 114cal 6) 1m - 7:11(7:11/m) 168/174bpm [1206b/mi] 119cal 7) 0.26m - 1:44(6:37/m) 173/176bpm [1143b/mi] 30cal Add a comment 1.1mi, 11:54 Run - General Split Summary === 1) 1m - 10:44(10:44/m) 138/175bpm [1481b/mi] 122cal 2) 0.11m - 1:10(10:21/m) 118/126bpm [1222b/mi] 12cal Add a comment	3.8mi, 1:32:05 Walk - General Split Summary === 1) 3.77m - 1:32:05(24:27/m) 80/126bpm [1955b/mi] 456cal 42/123rpm Add a comment	2.5mi, 30:16 Run - General Split Summary === 1) 0.14m - 2:36(18:32/m) 77/82bpm [1427b/mi] 13cal 2) 0.27m - 3:45(13:55/m) 102/115bpm [1419b/mi] 35cal 3) 0.07m - 1:00(15:09/m) 86/95bpm [1302b/mi] 6cal 4) 0.35m - 3:45(10:35/m) 109/115bpm [1153b/mi] 43cal 5) 0.06m - 1:00(16:20/m) 104/119bpm [1698b/mi] 7cal 6) 0.35m - 3:45(10:39/m) 110/116bpm [1172b/mi] 38cal 7) 0.06m - 1:00(16:00/m) 103/116bpm [1648b/mi] 7cal 8) 0.36m - 3:45(10:21/m) 111/118bpm [1148b/mi] 42cal 9) 0.1m - 1:00(10:26/m) 117/120bpm [1220b/mi] 11cal 10) 0.34m - 3:45(10:56/m) 114/119bpm [1246b/mi] 39cal 11) 0.06m - 1:00(16:58/m) 107/117bpm [1815b/mi] 7cal 12) 0.34m - 3:45(11:09/m) 110/116bpm [1226b/mi] 39cal 13) 0.01m - 10(15:46/m) 107/109bpm [1687b/mi] 1cal Add a comment	5.9mi, 54:33 Run - General Split Summary === 1) 1m - 9:22(9:22/m) 138/170bpm [1292b/mi] 120cal 2) 1m - 9:11(9:11/m) 133/221bpm [1221b/mi] 112cal 3) 1m - 9:09(9:09/m) 128/139bpm [1171b/mi] 110cal 4) 1m - 9:11(9:11/m) 130/139bpm [1195b/mi] 114cal 5) 1m - 9:12(9:12/m) 128/139bpm [1178b/mi] 104cal 6) 0.91m - 8:28(9:21/m) 131/141bpm [1224b/mi] 103cal Add a comment 3.2mi, 1:02:08 Walk - General Split Summary === 1) 3.22m - 1:02:08(19:17/m) 77/108bpm [1484b/mi] 332cal 50/63rpm Add a comment	1.4mi, 7:20 Bike - General Split Summary === 1) 1.42m - 7:20(5:10/m) 92/112bpm [476b/mi] 58cal Add a comment 5mi, 45:27 Run - General Split Summary === 1) 1m - 8:54(8:54/m) 92/127bpm [820b/mi] 91cal 2) 0.71m - 6:06(8:36/m) 122/128bpm [1048b/mi] 77cal 3) 0.03m - 10(5:21/m) 131/134bpm [701b/mi] 2cal 4) 0.35m - 3:00(8:40/m) 130/142bpm [1126b/mi] 40cal 5) 0.03m - 10(5:20/m) 138/139bpm [735b/mi] 2cal 6) 0.32m - 3:00(9:19/m) 132/149bpm [1230b/mi] 38cal 7) 0.03m - 10(5:48/m) 132/134bpm [766b/mi] 2cal 8) 0.31m - 3:00(9:38/m) 132/149bpm [1272b/mi] 37cal 9) 0.03m - 10(5:30/m) 132/132bpm [726b/mi] 2cal 10) 0.31m - 3:00(9:35/m) 128/149bpm [1226b/mi] 35cal 11) 0.03m - 10(5:16/m) 127/128bpm [669b/mi] 2cal 12) 0.28m - 3:00(10:37/m) 131/141bpm [1391b/mi] 35cal 13) 0.03m - 10(6:06/m) 117/118bpm [714b/mi] 1cal 14) 0.3m - 3:00(9:54/m) 135/145bpm [1336b/mi] 38cal 15) 0.03m - 10(5:07/m) 133/134bpm [681b/mi] 2cal 16) 0.3m - 3:00(9:55/m) 131/147bpm [1300b/mi] 36cal 17) 0.03m - 10(5:12/m) 127/127bpm [661b/mi] 2cal 18) 0.31m - 3:00(9:33/m) 125/131bpm [1194b/mi] 34cal 19) 0.03m - 10(5:14/m) 131/132bpm [686b/mi] 2cal 20) 0.52m - 4:57(9:35/m) 136/148bpm [1302b/mi] 64cal Add a comment 1.7mi, 38:32 Walk - General Split Summary === 1) 1.71m - 38:32(22:35/m) 73/101bpm [1649b/mi] 185cal 42/68rpm Add a comment 2.2mi, 39:06 Walk - General Split Summary === 1) 2.15m - 39:06(18:11/m) 81/95bpm [1473b/mi] 215cal 54/63rpm 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
3.6mi, 41:19 Run - General Split Summary === 1) 0.06m - 1:22(21:40/m) 73/84bpm [1582b/mi] 6cal 2) 0.32m - 3:45(11:46/m) 101/110bpm [1188b/mi] 35cal 3) 0.06m - 1:00(16:13/m) 90/109bpm [1460b/mi] 6cal 4) 0.35m - 3:45(10:36/m) 107/116bpm [1134b/mi] 40cal 5) 0.05m - 1:00(18:22/m) 107/113bpm [1966b/mi] 6cal 6) 0.37m - 3:45(10:02/m) 115/121bpm [1154b/mi] 37cal 7) 0.06m - 1:00(17:08/m) 108/120bpm [1851b/mi] 7cal 8) 0.38m - 3:45(9:54/m) 112/118bpm [1109b/mi] 42cal 9) 0.06m - 1:00(16:17/m) 113/116bpm [1840b/mi] 6cal 10) 0.42m - 3:45(9:01/m) 111/116bpm [1001b/mi] 42cal 11) 0.07m - 1:00(15:23/m) 103/115bpm [1584b/mi] 6cal 12) 0.32m - 3:45(11:40/m) 107/123bpm [1248b/mi] 32cal 13) 0.06m - 1:00(18:02/m) 118/124bpm [2128b/mi] 7cal 14) 0.35m - 3:45(10:52/m) 111/121bpm [1206b/mi] 37cal 15) 0.06m - 1:00(17:15/m) 112/122bpm [1932b/mi] 6cal 16) 0.32m - 3:45(11:47/m) 115/125bpm [1355b/mi] 36cal 17) 0.06m - 1:00(15:39/m) 110/121bpm [1721b/mi] 6cal 18) 0.18m - 1:57(10:58/m) 110/115bpm [1207b/mi] 20cal Add a comment	3.3mi, 1:16:55 Walk - General Split Summary === 1) 3.25m - 1:16:55(23:40/m) 76/97bpm [1799b/mi] 349cal 43/80rpm Add a comment 3.1mi, 21:35 Run - General Split Summary === 1) 1m - 7:10(7:10/m) 140/172bpm [1004b/mi] 99cal 2) 1m - 7:04(7:04/m) 157/166bpm [1109b/mi] 108cal 3) 1m - 7:01(7:01/m) 168/180bpm [1180b/mi] 117cal 4) 0.06m - 20(5:47/m) 168/172bpm [971b/mi] 5cal Add a comment 1.3mi, 13:01 Run - General Split Summary === 1) 1m - 10:11(10:11/m) 145/177bpm [1475b/mi] 136cal 2) 0.29m - 2:50(9:47/m) 168/173bpm [1644b/mi] 44cal Add a comment	-	0.7mi, 22:41 Walk - General Split Summary === 1) 0.73m - 22:41(30:53/m) 84/110bpm [2595b/mi] 120cal 27/79rpm Add a comment 5mi, 42:03 Run - General Split Summary === 1) 1m - 8:44(8:44/m) 144/173bpm [1257b/mi] 116cal 2) 1m - 8:24(8:24/m) 134/183bpm [1125b/mi] 107cal 3) 1m - 8:14(8:14/m) 137/144bpm [1128b/mi] 110cal 4) 1m - 8:28(8:28/m) 138/146bpm [1168b/mi] 113cal 5) 1m - 8:11(8:11/m) 136/141bpm [1112b/mi] 107cal 6) 0.01m - 2(7:19/m) 131/131bpm [959b/mi] Add a comment 3.1mi, 55:57 Walk - General Split Summary === 1) 3.06m - 55:57(18:16/m) 81/113bpm [1479b/mi] 312cal 54/64rpm Add a comment	1.2mi, 55:38 Walk - General Split Summary === 1) 1.15m - 55:38(48:17/m) 67/104bpm [3235b/mi] 161cal 13/123rpm Add a comment 21.1mi, 1:10:31 Bike - General Split Summary === 1) 5m - 18:29(3:42/m) 112/139bpm [414b/mi] 230cal 2) 5m - 15:43(3:09/m) 133/138bpm [418b/mi] 253cal 3) 5m - 16:45(3:21/m) 126/142bpm [422b/mi] 220cal 4) 5m - 15:41(3:08/m) 125/145bpm [392b/mi] 177cal 5) 1.08m - 3:53(3:36/m) 110/128bpm [397b/mi] 23cal Add a comment 4mi, 45:52 Run - General Split Summary === 1) 0.12m - 1:36(12:58/m) 92/103bpm [1194b/mi] 10cal 2) 0.33m - 3:45(11:19/m) 109/123bpm [1234b/mi] 40cal 3) 0.05m - 1:00(21:54/m) 101/116bpm [2211b/mi] 7cal 4) 0.3m - 3:45(12:35/m) 102/117bpm [1283b/mi] 32cal 5) 0.07m - 1:00(14:29/m) 109/117bpm [1578b/mi] 9cal 6) 0.38m - 3:45(9:58/m) 118/122bpm [1175b/mi] 46cal 7) 0.06m - 1:00(17:45/m) 109/123bpm [1934b/mi] 8cal 8) 0.37m - 3:45(10:05/m) 117/130bpm [1179b/mi] 42cal 9) 0.06m - 1:00(16:31/m) 117/124bpm [1932b/mi] 7cal 10) 0.39m - 3:45(9:32/m) 119/128bpm [1134b/mi] 45cal 11) 0.08m - 1:00(12:04/m) 104/125bpm [1256b/mi] 6cal 12) 0.37m - 3:45(10:05/m) 116/126bpm [1169b/mi] 40cal 13) 0.06m - 1:00(16:20/m) 125/130bpm [2041b/mi] 9cal 14) 0.41m - 3:45(9:14/m) 122/126bpm [1127b/mi] 43cal 15) 0.06m - 1:00(17:32/m) 116/127bpm [2034b/mi] 7cal 16) 0.36m - 3:45(10:30/m) 116/132bpm [1219b/mi] 38cal 17) 0.06m - 1:00(16:21/m) 121/130bpm [1977b/mi] 7cal 18) 0.35m - 3:45(10:44/m) 121/130bpm [1299b/mi] 39cal 19) 0.06m - 1:00(17:29/m) 117/125bpm [2046b/mi] 6cal 20) 0.03m - 1:31(57:14/m) 97/109bpm [5551b/mi] 5cal Add a comment	6.2mi, 58:30 Run - General Split Summary === 1) 1m - 9:48(9:48/m) 114/135bpm [1118b/mi] 111cal 2) 0.03m - 15(10:16/m) 119/120bpm [1221b/mi] 3cal 3) 0.15m - 1:00(6:49/m) 131/145bpm [893b/mi] 12cal 4) 0.06m - 1:00(16:16/m) 124/145bpm [2017b/mi] 10cal 5) 0.16m - 1:00(6:17/m) 128/144bpm [804b/mi] 14cal 6) 0.07m - 1:00(14:10/m) 127/166bpm [1799b/mi] 9cal 7) 0.15m - 1:00(6:30/m) 135/151bpm [878b/mi] 14cal 8) 0.06m - 1:00(16:52/m) 126/151bpm [2124b/mi] 9cal 9) 0.16m - 1:00(6:27/m) 132/147bpm [851b/mi] 14cal 10) 0.06m - 1:00(17:19/m) 119/147bpm [2061b/mi] 9cal 11) 0.16m - 1:00(6:19/m) 134/152bpm [847b/mi] 15cal 12) 0.06m - 1:00(16:43/m) 126/152bpm [2107b/mi] 11cal 13) 0.15m - 1:00(6:31/m) 116/148bpm [756b/mi] 14cal 14) 0.06m - 1:00(16:36/m) 126/149bpm [2092b/mi] 9cal 15) 0.15m - 1:00(6:30/m) 134/152bpm [871b/mi] 14cal 16) 0.06m - 1:00(17:13/m) 126/152bpm [2170b/mi] 9cal 17) 0.15m - 1:00(6:41/m) 130/146bpm [869b/mi] 11cal 18) 0.07m - 1:00(15:05/m) 136/145bpm [2052b/mi] 9cal 19) 0.15m - 1:00(6:32/m) 139/151bpm [908b/mi] 15cal 20) 0.06m - 1:00(17:36/m) 131/154bpm [2306b/mi] 9cal 21) 0.15m - 1:00(6:33/m) 131/149bpm [858b/mi] 15cal 22) 0.06m - 1:00(17:52/m) 125/149bpm [2233b/mi] 10cal 23) 0.15m - 1:00(6:38/m) 127/151bpm [841b/mi] 13cal 24) 0.06m - 1:00(15:52/m) 151/176bpm [2396b/mi] 13cal 25) 0.15m - 1:00(6:32/m) 152/180bpm [992b/mi] 14cal 26) 0.06m - 1:00(17:08/m) 131/147bpm [2244b/mi] 9cal 27) 0.15m - 1:00(6:39/m) 136/151bpm [904b/mi] 14cal 28) 0.06m - 1:00(17:11/m) 130/152bpm [2233b/mi] 9cal 29) 0.15m - 1:00(6:31/m) 137/150bpm [892b/mi] 14cal 30) 0.05m - 1:00(18:59/m) 126/150bpm [2393b/mi] 8cal 31) 0.15m - 1:00(6:41/m) 131/153bpm [876b/mi] 14cal 32) 0.06m - 1:00(16:14/m) 135/161bpm [2192b/mi] 9cal 33) 0.15m - 1:00(6:35/m) 131/149bpm [862b/mi] 15cal 34) 0.06m - 1:00(17:33/m) 145/200bpm [2545b/mi] 8cal 35) 0.15m - 1:00(6:29/m) 140/155bpm [907b/mi] 14cal 36) 0.06m - 1:00(18:07/m) 128/155bpm [2320b/mi] 9cal 37) 0.16m - 1:00(6:27/m) 125/152bpm [806b/mi] 16cal 38) 0.05m - 1:00(21:24/m) 128/154bpm [2740b/mi] 8cal 39) 0.15m - 1:00(6:39/m) 135/156bpm [898b/mi] 14cal 40) 0.06m - 1:00(17:08/m) 137/157bpm [2346b/mi] 9cal 41) 0.15m - 1:00(6:37/m) 136/152bpm [901b/mi] 14cal 42) 0.06m - 1:00(16:52/m) 129/153bpm [2177b/mi] 11cal 43) 0.91m - 8:26(9:15/m) 132/142bpm [1221b/mi] 110cal Add a comment 3.4mi, 1:02:54 Walk - General Split Summary === 1) 3.36m - 1:02:54(18:42/m) 89/121bpm [1665b/mi] 372cal 52/74rpm Add a comment	31.9mi, 1:46:43 Bike - General Split Summary === 1) 5m - 16:46(3:21/m) 123/134bpm [412b/mi] 225cal 82/109rpm 201/510W 2) 5m - 16:50(3:22/m) 122/134bpm [411b/mi] 213cal 81/96rpm 188/385W 3) 5m - 16:08(3:14/m) 117/133bpm [378b/mi] 192cal 80/108rpm 175/380W 4) 5m - 15:31(3:06/m) 115/128bpm [357b/mi] 179cal 78/99rpm 169/355W 5) 5m - 16:14(3:15/m) 111/128bpm [360b/mi] 177cal 77/96rpm 159/366W 6) 5m - 16:53(3:23/m) 111/127bpm [375b/mi] 186cal 78/94rpm 160/323W 7) 1.86m - 8:20(4:29/m) 111/125bpm [498b/mi] 90cal 74/94rpm 158/394W Add a comment 3.8mi, 42:35 Run - General Split Summary === 1) 0.1m - 2:07(20:39/m) 82/90bpm [1693b/mi] 11cal 2) 0.34m - 3:45(10:59/m) 109/123bpm [1197b/mi] 39cal 3) 0.06m - 1:00(16:52/m) 103/118bpm [1738b/mi] 7cal 4) 0.35m - 3:45(10:49/m) 115/126bpm [1245b/mi] 42cal 5) 0.06m - 1:00(17:22/m) 108/125bpm [1876b/mi] 7cal 6) 0.38m - 3:45(9:56/m) 121/127bpm [1202b/mi] 43cal 7) 0.05m - 1:00(18:28/m) 124/128bpm [2291b/mi] 9cal 8) 0.39m - 3:45(9:42/m) 123/129bpm [1193b/mi] 44cal 9) 0.06m - 1:00(17:20/m) 121/127bpm [2096b/mi] 8cal 10) 0.41m - 3:45(9:07/m) 121/127bpm [1104b/mi] 44cal 11) 0.06m - 1:00(15:37/m) 113/125bpm [1765b/mi] 6cal 12) 0.39m - 3:45(9:36/m) 124/134bpm [1190b/mi] 45cal 13) 0.07m - 1:00(15:01/m) 128/136bpm [1922b/mi] 9cal 14) 0.4m - 3:45(9:22/m) 127/135bpm [1189b/mi] 45cal 15) 0.06m - 1:00(15:37/m) 125/131bpm [1952b/mi] 8cal 16) 0.37m - 3:45(10:05/m) 124/136bpm [1251b/mi] 41cal 17) 0.07m - 1:00(15:13/m) 117/126bpm [1781b/mi] 6cal 18) 0.23m - 2:28(10:55/m) 114/125bpm [1244b/mi] 25cal 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
2.6mi, 1:15:04 Walk - General Split Summary === 1) 2.58m - 1:15:04(29:07/m) 70/133bpm [2038b/mi] 241cal 34/76rpm Add a comment	4.7mi, 1:43:10 Walk - General Split Summary === 1) 4.74m - 1:43:10(21:45/m) 77/104bpm [1674b/mi] 498cal 46/80rpm Add a comment 3.1mi, 20:59 Run - General Split Summary === 1) 1m - 6:56(6:56/m) 120/142bpm [833b/mi] 86cal 2) 1m - 7:00(7:00/m) 141/170bpm [987b/mi] 101cal 3) 1m - 6:30(6:30/m) 169/176bpm [1099b/mi] 111cal 4) 0.1m - 32(5:20/m) 171/174bpm [912b/mi] 9cal Add a comment 0.4mi, 6:31 Run - General Split Summary === 1) 0.43m - 6:31(15:07/m) 97/163bpm [1466b/mi] 53cal Add a comment	2.5mi, 54:01 Walk - General Split Summary === 1) 2.47m - 54:01(21:50/m) 77/96bpm [1681b/mi] 271cal 44/65rpm Add a comment	3.6mi, 43:28 Run - General Split Summary === 1) 1m - 13:04(13:04/m) 130/161bpm [1700b/mi] 145cal 2) 1m - 11:39(11:39/m) 103/126bpm [1200b/mi] 107cal 3) 1m - 12:06(12:06/m) 101/129bpm [1223b/mi] 108cal 4) 0.56m - 6:38(11:45/m) 108/125bpm [1270b/mi] 66cal Add a comment	4.5mi, 38:33 Run - General Split Summary === 1) 1m - 8:42(8:42/m) 159/174bpm [1383b/mi] 130cal 2) 1m - 8:24(8:24/m) 143/177bpm [1200b/mi] 115cal 3) 1m - 8:29(8:29/m) 127/138bpm [1077b/mi] 104cal 4) 1m - 8:37(8:37/m) 132/146bpm [1137b/mi] 107cal 5) 0.53m - 4:22(8:11/m) 139/145bpm [1137b/mi] 59cal Add a comment	5.6mi, 49:22 Run - General Split Summary === 1) 0.91m - 8:27(9:15/m) 119/141bpm [1101b/mi] 102cal 2) 0.25m - 1:45(7:02/m) 143/154bpm [1006b/mi] 27cal 3) 0.14m - 1:30(11:00/m) 116/150bpm [1275b/mi] 15cal 4) 0.25m - 1:42(6:50/m) 111/153bpm [758b/mi] 18cal 5) 0.12m - 1:30(12:40/m) 104/152bpm [1318b/mi] 11cal 6) 0.25m - 1:36(6:26/m) 94/97bpm [605b/mi] 21cal 7) 0.12m - 1:30(12:02/m) 119/151bpm [1433b/mi] 14cal 8) 0.25m - 1:36(6:27/m) 119/144bpm [767b/mi] 18cal 9) 0.12m - 1:30(12:37/m) 130/155bpm [1641b/mi] 17cal 10) 0.25m - 1:40(6:41/m) 140/162bpm [935b/mi] 25cal 11) 0.11m - 1:30(13:59/m) 120/161bpm [1678b/mi] 14cal 12) 0.25m - 1:38(6:33/m) 135/163bpm [884b/mi] 24cal 13) 0.14m - 1:30(10:39/m) 140/162bpm [1491b/mi] 18cal 14) 0.25m - 1:35(6:23/m) 155/167bpm [990b/mi] 26cal 15) 0.11m - 1:30(13:35/m) 128/165bpm [1738b/mi] 14cal 16) 0.25m - 1:36(6:25/m) 151/168bpm [969b/mi] 25cal 17) 0.13m - 1:30(11:15/m) 123/133bpm [1383b/mi] 14cal 18) 0.25m - 1:34(6:20/m) 151/161bpm [956b/mi] 25cal 19) 0.13m - 1:30(11:31/m) 136/163bpm [1567b/mi] 17cal 20) 0.25m - 1:37(6:31/m) 153/163bpm [997b/mi] 25cal 21) 0.09m - 1:30(16:37/m) 128/163bpm [2126b/mi] 13cal 22) 1m - 9:03(9:03/m) 135/146bpm [1222b/mi] 116cal 23) 0.03m - 33(16:37/m) 122/135bpm [2027b/mi] 4cal Add a comment 3.1mi, 55:44 Walk - General Split Summary === 1) 3.1m - 55:44(18:00/m) 82/89bpm [1476b/mi] 314cal 55/63rpm Add a comment	3.8mi, 43:28 Run - General Split Summary === 1) 0.08m - 1:19(15:47/m) 85/87bpm [1342b/mi] 8cal 2) 0.26m - 3:45(14:31/m) 103/116bpm [1495b/mi] 37cal 3) 0.1m - 1:00(9:51/m) 115/118bpm [1133b/mi] 12cal 4) 0.37m - 3:45(10:15/m) 112/121bpm [1149b/mi] 42cal 5) 0.07m - 1:00(14:52/m) 105/118bpm [1561b/mi] 7cal 6) 0.36m - 3:45(10:31/m) 113/124bpm [1189b/mi] 41cal 7) 0.08m - 1:00(12:57/m) 128/133bpm [1658b/mi] 11cal 8) 0.32m - 3:45(11:39/m) 121/129bpm [1410b/mi] 42cal 9) 0.07m - 1:00(15:02/m) 116/123bpm [1744b/mi] 8cal 10) 0.39m - 3:45(9:39/m) 112/128bpm [1080b/mi] 41cal 11) 0.07m - 1:00(14:34/m) 101/110bpm [1471b/mi] 7cal 12) 0.36m - 3:45(10:17/m) 119/128bpm [1224b/mi] 44cal 13) 0.07m - 1:00(13:39/m) 113/125bpm [1542b/mi] 7cal 14) 0.39m - 3:45(9:38/m) 122/129bpm [1175b/mi] 46cal 15) 0.06m - 1:00(15:56/m) 116/125bpm [1847b/mi] 7cal 16) 0.34m - 3:45(11:04/m) 115/124bpm [1272b/mi] 37cal 17) 0.07m - 1:00(14:43/m) 115/120bpm [1692b/mi] 7cal 18) 0.32m - 3:45(11:52/m) 113/120bpm [1340b/mi] 37cal 19) 0.03m - 24(15:07/m) 117/120bpm [1769b/mi] 4cal 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
2.9mi, 55:50 Walk - General Split Summary === 1) 2.88m - 55:50(19:23/m) 79/98bpm [1532b/mi] 304cal 52/63rpm Add a comment	2.1mi, 49:23 Walk - General Split Summary === 1) 2.09m - 49:23(23:36/m) 86/106bpm [2029b/mi] 253cal 44/89rpm Add a comment 3.1mi, 21:46 Run - General Split Summary === 1) 1m - 7:09(7:09/m) 144/185bpm [1030b/mi] 107cal 2) 1m - 7:14(7:14/m) 162/182bpm [1171b/mi] 117cal 3) 1m - 6:48(6:48/m) 167/171bpm [1136b/mi] 113cal 4) 0.1m - 35(5:36/m) 171/173bpm [958b/mi] 10cal Add a comment 0.7mi, 9:04 Run - General Split Summary === 1) 0.71m - 9:04(12:45/m) 94/122bpm [1199b/mi] 77cal Add a comment 0.8mi, 22:21 Walk - General Split Summary === 1) 0.8m - 22:21(28:01/m) 80/97bpm [2242b/mi] 103cal 34/82rpm Add a comment	2.1mi, 43:50 Walk - General Split Summary === 1) 2.13m - 43:50(20:32/m) 79/107bpm [1622b/mi] 227cal 50/111rpm Add a comment 4.1mi, 34:57 Run - Treadmill Split Summary === 1) 1m - 9:21(9:21/m) 126/145bpm [1178b/mi] 110cal 2) 1m - 8:18(8:18/m) 131/144bpm [1088b/mi] 100cal 3) 1m - 8:16(8:16/m) 126/135bpm [1041b/mi] 83cal 4) 1m - 8:00(8:00/m) 124/136bpm [993b/mi] 69cal 5) 0.13m - 1:01(7:36/m) 125/130bpm [950b/mi] 9cal Add a comment 2.5mi, 48:05 Walk - General Split Summary === 1) 2.53m - 48:05(19:02/m) 73/109bpm [1390b/mi] 255cal 50/72rpm Add a comment	2.9mi, 1:06:19 Walk - General Split Summary === 1) 2.92m - 1:06:19(22:44/m) 81/101bpm [1841b/mi] 338cal 40/92rpm Add a comment	1.1mi, 31:59 Walk - General Split Summary === 1) 1.13m - 31:59(28:13/m) 101/131bpm [2850b/mi] 211cal 33/78rpm Add a comment 4.4mi, 37:09 Run - General Split Summary === 1) 1m - 8:57(8:57/m) 121/132bpm [1083b/mi] 110cal 2) 1m - 8:35(8:35/m) 131/148bpm [1124b/mi] 113cal 3) 1m - 8:21(8:21/m) 129/138bpm [1078b/mi] 105cal 4) 1m - 8:25(8:25/m) 140/148bpm [1178b/mi] 117cal 5) 0.36m - 2:51(7:59/m) 145/149bpm [1156b/mi] 40cal Add a comment 3.6mi, 1:04:03 Walk - General Split Summary === 1) 3.61m - 1:04:03(17:44/m) 82/107bpm [1455b/mi] 366cal 55/65rpm Add a comment	5mi, 47:24 Run - General Split Summary === 1) 1m - 9:45(9:45/m) 116/164bpm [1131b/mi] 110cal 2) 1m - 9:06(9:06/m) 122/133bpm [1110b/mi] 106cal 3) 1m - 9:38(9:38/m) 121/129bpm [1165b/mi] 105cal 4) 1m - 9:45(9:45/m) 103/127bpm [1004b/mi] 95cal 5) 1m - 9:06(9:06/m) 125/138bpm [1137b/mi] 114cal 6) 0.01m - 4(8:59/m) 127/128bpm [1141b/mi] Add a comment 1.8mi, 35:02 Walk - General Split Summary === 1) 1.77m - 35:02(19:51/m) 79/100bpm [1568b/mi] 186cal 50/64rpm Add a comment	2.5mi, 49:29 Walk - General Split Summary === 1) 2.5m - 49:29(19:46/m) 80/94bpm [1581b/mi] 281cal 51/117rpm Add a comment