Jaffa Cake

M55 Staffordshire

Giraffe (46)

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About Me
I work so I can run. 2023, maybe targeting another marathon Show More...

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Recent Blogs
Starting from scratch	Jul 2019
2018 starts with an enforced rest day	Jan 2018

My parkrun
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Recent Training
19th Apr	Easy	3mi	30:52
19th Apr	General	1.6mi	31:50
18th Apr	General	1.7mi	35:18
17th Apr	General	1.8mi	32:29
16th Apr	General	1.1mi	21:18

Planned Races	Show more
Uttoxeter Half Marathon	28th Apr
Snowdonia Half Marathon	12th May
Penkridge 10K	30th Jun
South Cheshire 20	1st Sep
Stafford 10K	22nd Sep

12 Month Benchmarks	Run
Mile	7:30
5k	24:59
5mi	42:20
10k	52:59
10mi	1:35:40
Half	2:12:05

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2024 Targets	Set your targets
Run 1200 Walk 550

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Followers (1)

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2014	2015	2016	2017	2018	2020	2021	2022	2023	2024	PB	WB
1mi	2														7:53 57.14	7:53 7:53/mi	57.14
5km	2										26:40 56.12		29:35 51.43			26:40 8:35/mi	56.12
6km	2					29:29 58.40										29:29 7:54/mi	58.40
5mi	3		35:28 63.40								49:57 48.43			43:07 57.56		35:28 7:06/mi	63.40
10km	15	44:50 61.59	48:30 57.38	44:10 63.51						44:59 66.61			57:22 54.07	53:12 58.82	54:18 57.63	44:10 7:06/mi	66.61
10mi	2												1:28:05 57.74	1:38:17 52.22		1:28:05 8:49/mi	57.74
13.1mi	21	1:47:08 56.23	1:44:53 57.91	1:38:10 62.38		1:43:21 61.27	1:55:22 55.36	1:59:08 54.07	1:48:22 59.96	1:43:59 63.03		1:49:10 61.12	1:51:29 60.94	2:13:51 50.76	2:28:30 46.17	1:38:10 7:30/mi	63.03
20mi	5		2:49:30 56.35			3:02:46 54.02		3:11:04 52.56					3:08:59 56.02	3:16:14 54.44		2:49:30 8:29/mi	56.35
26.2mi	12		4:42:06 45.14	4:11:56 51.39	4:00:12 53.90	4:28:33 49.02		4:09:03 54.23	4:30:52 50.30	4:14:04 53.63		4:09:56 56.48				4:00:12 9:10/mi	56.48

Date	Planned Races			Distance
20 Oct	Yorkshire Marathon			26.2mi
22 Sep	Stafford 10K Confirmed			10km
1 Sep	South Cheshire 20			20mi
30 Jun	Penkridge 10K			10km
12 May	Snowdonia Half Marathon Confirmed			13.1mi
28 Apr	Uttoxeter Half Marathon Confirmed			13.1mi
2024		Result	WAVA	Distance
14 Apr	City of Lincoln 10K SB	54:18	57.63	10km
1 Apr	April Virtual Mile PB	7:53	57.14	1mi
17 Mar	Stafford Half Marathon SB	2:28:30	46.17	13.1mi
1 Mar	March Virtual Mile	7:56	56.78	1mi
2023		Result	WAVA	Distance
27 Dec	Wheaton Aston 10km	1:05:10	48.02	10km
19 Nov	Conwy Half Marathon	2:28:48	46.08	13.1mi
24 Sep	Stafford 10K SB	53:12	58.82	10km
19 Jul	Staffs Knot 5 miles SB	43:07	57.56	5mi
14 May	Snowdonia half marathon SB	2:13:51	50.76	13.1mi
7 May	Market Drayton 10k	59:20	52.28	10km
26 Mar	Ashby 20 SB	3:16:14	54.44	20mi
5 Mar	North Lincolnshire Half Marathon	2:14:13	50.62	13.1mi
19 Feb	Rhyl 10 mile SB	1:38:17	52.22	10mi
2022		Result	WAVA	Distance
27 Dec	Wheaton Aston 10K	59:50	51.84	10km
20 Nov	Conwy Half Marathon SB	1:51:29	60.94	13.1mi
30 Oct	Lincoln 10k SB	57:22	54.07	10km
23 Oct	Bangor City Half Marathon	1:58:46	57.21	13.1mi
8 Oct	The Doctor K Cup SB	29:35	51.43	5km
4 Sep	Caernarfon Half Marathon	2:02:12	55.10	13.1mi
15 May	Snowdonia Half Marathon	2:38:44	42.41	13.1mi
9 Apr	Eaton Mess 10k	1:03:03	48.77	10km
20 Mar	Ashby 20 SB	3:08:59	56.02	20mi
20 Feb	Rugeley 10 PB	1:28:05	57.74	10mi
2021		Result	WAVA	Distance
3 Oct	MBNA Chester Marathon SB	4:09:56	56.48	26.2mi
19 Sep	Stafford Half Marathon SB	1:49:10	61.12	13.1mi
11 Jul	Leamington Spa Half Marathon	1:56:10	57.44	13.1mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup PB	26:40	56.12	5km
16 May	Fetch Virtual Weekend 5 Mile SB	49:57	48.43	5mi
2018		Result	WAVA	Distance
9 Dec	Telford 10K SB	44:59	66.61	10km
18 Nov	Conwy Half Marathon SB	1:43:59	63.03	13.1mi
16 Sep	Berlin Marathon	4:18:22	52.73	26.2mi
12 Aug	Newark Half Marathon	1:46:30	61.01	13.1mi
27 May	Edinburgh Marathon SB	4:14:04	53.63	26.2mi
13 May	Leeds Half Marathon	1:51:49	58.11	13.1mi
2017		Result	WAVA	Distance
19 Nov	Conwy Half Marathon SB	1:48:22	59.96	13.1mi
15 Oct	Amsterdam Marathon SB	4:30:52	50.30	26.2mi
2016		Result	WAVA	Distance
20 Nov	Conwy Half Marathon SB	1:59:08	54.07	13.1mi
2 Oct	MBNA Chester Marathon SB	4:09:03	54.23	26.2mi
24 Apr	Dusseldorf Marathon	4:10:25	53.47	26.2mi
20 Mar	Ashby 20 SB	3:11:04	52.56	20mi
2015		Result	WAVA	Distance
22 Nov	Conwy Half Marathon SB	1:55:22	55.36	13.1mi
2014		Result	WAVA	Distance
19 Oct	Great Birmingham Run SB	1:43:21	61.27	13.1mi
5 Oct	Badger Bite PB	29:29	58.40	6km
13 Apr	London Marathon SB	4:28:33	49.02	26.2mi
9 Mar	Stafford 20 SB	3:02:46	54.02	20mi
2012		Result	WAVA	Distance
29 Apr	Dusseldorf Marathon PB	4:00:12	53.90	26.2mi
2011		Result	WAVA	Distance
31 Dec	Silvesterlauf Kottweiller-Schwanden	47:26	59.62	10km
30 Oct	Frankfurt Marathon SB	4:11:56	51.39	26.2mi
10 Sep	Ramstein Memorial 10K PB	44:10	63.51	10km
24 Jul	10KM Coca-Cola/1FCK Straßenlauf Kaiserslautern-Einsiedlerhof	44:14	63.42	10km
28 May	Mittelrhein Halbmarathon	4:28:41	47.79	26.2mi
10 Apr	TSG Kaiserslautern Half Marathon PB	1:38:10	62.38	13.1mi
2010		Result	WAVA	Distance
24 Oct	The FIREWORKS FIVE PB	35:28	63.40	5mi
3 Oct	Badger Bite 6K	33:53	49.26	6km
12 Sep	Robin Hood Marathon SB	4:42:06	45.14	26.2mi
1 Aug	Indian Queens Half Marathon SB	1:44:53	57.91	13.1mi
4 Jul	Shifnal Steeplechase Half Marathon	1:46:39	56.95	13.1mi
27 Jun	Stone St Michael's 10k SB	48:30	57.38	10km
25 Apr	Shakespeare Marathon	4:48:10	44.19	26.2mi
21 Mar	Ashby 20 PB	2:49:30	56.35	20mi
31 Jan	Shifnal 10k Gallop	47:57	57.91	6.2mi
2009		Result	WAVA	Distance
6 Sep	Lichfield 10K	45:38	60.51	10km
5 Jul	Shifnal Sleeplechase Half Marathon SB	1:47:08	56.23	13.1mi
21 Jun	Stone St Michael's 10k SB	44:50	61.59	10km
10 May	Muller Market Drayton 10k	45:48	60.29	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	47	64	42	27	0	0	0	0	0	0	0	0	179
2024	101	109	121	56	0	0	0	0	0	0	0	0	386
2023	70	46	26	30	66	75	67	63	43	51	38	15	590
2023	105	117	120	102	102	112	114	69	90	111	100	59	1202
2022	26	27	44	30	42	49	27	47	57	73	36	45	503
2022	115	104	119	100	111	102	67	100	127	127	105	79	1256
2021	77	58	39	33	29	19	22	17	3	43	23	14	379
2021	57	77	109	118	142	131	169	145	140	68	96	64	1314
2020	0	0	0	0	0	0	0	0	5	0	24	41	70
2020	44	23	48	73	98	106	82	88	81	109	109	122	984
2020	0	0	0	0	0	26	5	0	0	0	0	0	31
2019	0	0	0	0	0	12	0	0	0	0	0	0	12
2019	114	65	0	0	0	0	17	0	0	0	12	13	221
2019	5	17	83	144	221	117	0	0	0	0	0	0	588
2018	123	116	118	165	138	107	187	175	102	111	108	87	1538
2018	0	0	0	0	0	0	8	12	0	7	0	0	27
2017	24	48	59	52	110	136	174	193	154	116	101	74	1241
2016	92	79	163	96	32	114	115	135	115	56	40	22	1060
2015	0	0	0	0	0	0	0	0	0	42	61	47	149
2014	102	95	97	47	0	0	0	0	0	0	0	1	342
2013	0	0	0	0	0	63	36	28	21	22	0	54	225
2013	0	0	0	0	0	63	30	31	15	9	0	0	148
2012	151	81	160	145	30	110	66	93	0	0	0	0	838
2012	5	1	53	23	77	85	69	87	11	0	0	0	412
2011	0	0	0	0	0	0	0	0	0	1.3	0	0	1.3
2011	114	114	158	115	135	101	122	141	163	104	101	133	1501
2011	3	44	41	45	77	72	91	21	75	62	71	29	631
2010	0	0	0	0	0	1.6	0.6	0.4	0.3	0	0	0	2.9
2010	122	138	144	106	77	103	119	107	75	73	21	26	1109
2010	0	0	0	0	13	14	44	10	14	18	14	0	127
2009	0	0	0	0	0	0	0	0.3	1.8	0	1.1	0	3.1
2009	0	5	88	79	97	91	31	88	106	40	27	53	704
2009	0	0	0	0	12	0	55	69	15	0	15	15	182

Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29
11.7mi, 1:51:32 Run - Long Run 1) 1mi - 9:51(9:51/mi) 124/138bpm [1221b/mi] 113cal 6.09/6.68mph 2) 1mi - 9:53(9:53/mi) 129/140bpm [1275b/mi] 115cal 6.07/6.76mph 3) 1mi - 9:54(9:54/mi) 123/130bpm [1219b/mi] 101cal 6.06/7.08mph 4) 1mi - 9:31(9:31/mi) 131/139bpm [1246b/mi] 107cal 6.31/6.97mph 5) 0.19mi - 1:51(9:49/mi) 133/140bpm [1307b/mi] 20cal 6.11/6.97mph 6) 1mi - 8:42(8:42/mi) 142/151bpm [1236b/mi] 111cal 6.89/7.18mph 7) 1mi - 8:24(8:24/mi) 150/158bpm [1260b/mi] 118cal 7.14/7.62mph 8) 1mi - 8:07(8:07/mi) 152/160bpm [1233b/mi] 116cal 7.4/7.93mph 9) 0.12mi - 56(7:58/mi) 155/157bpm [1234b/mi] 13cal 7.53/7.89mph 10) 1mi - 10:08(10:08/mi) 131/155bpm [1327b/mi] 89cal 5.92/7.74mph 11) 1mi - 10:16(10:16/mi) 134/140bpm [1375b/mi] 98cal 5.85/6.93mph 12) 1mi - 10:02(10:02/mi) 135/144bpm [1354b/mi] 94cal 5.98/6.43mph 13) 1mi - 10:04(10:04/mi) 136/145bpm [1369b/mi] 100cal 5.96/6.64mph 14) 0.39mi - 3:54(9:58/mi) 139/144bpm [1385b/mi] 40cal 6.02/6.59mph Add a comment	1.9mi, 39:31 Walk - General 1) 1mi - 20:57(20:57/mi) 80/102bpm [1676b/mi] 105cal 56/65rpm 2.87/3.4mph 2) 0.89mi - 18:34(20:46/mi) 75/92bpm [1557b/mi] 97cal 56/63rpm 2.89/3.51mph Add a comment 0mi, 24:48 Cross - Strength Add a comment 3.6mi, 37:37 Run - Easy 1) 1mi - 10:18(10:18/mi) 110/125bpm [1133b/mi] 102cal 5.82/6.53mph 2) 1mi - 10:41(10:41/mi) 120/134bpm [1283b/mi] 113cal 5.61/6.37mph 3) 1mi - 10:36(10:36/mi) 121/130bpm [1283b/mi] 108cal 5.66/6.28mph 4) 0.57mi - 6:01(10:28/mi) 120/128bpm [1257b/mi] 59cal 5.73/6.28mph Add a comment	2.2mi, 46:43 Walk - General 1) 1mi - 21:19(21:19/mi) 74/132bpm [1578b/mi] 112cal 55/63rpm 2.81/3.38mph 2) 1mi - 20:52(20:53/mi) 61/80bpm [1273b/mi] 102cal 56/61rpm 2.87/3.15mph 3) 0.2mi - 4:31(22:25/mi) 69/83bpm [1547b/mi] 23cal 54/58rpm 2.68/3.01mph Add a comment 1.8mi, 31:04 Walk - General 1) 1mi - 17:57(17:57/mi) 77/118bpm [1382b/mi] 83cal 61/68rpm 3.34/4.13mph 2) 0.75mi - 13:07(17:23/mi) 63/79bpm [1095b/mi] 21cal 61/64rpm 3.45/4.09mph Add a comment	0.2mi, 2:43 Run - Warm Down 1) 0.22mi - 2:43(12:28/mi) 118/127bpm [1471b/mi] 28cal 4.81/5.76mph Add a comment 1.1mi, 14:13 Run - Hill Work 1) 0.07mi - 42(10:03/mi) 124/146bpm [1246b/mi] 6cal 5.97/7.1mph 2) 0.09mi - 1:21(15:24/mi) 131/148bpm [2016b/mi] 17cal 3.9/6.68mph 3) 0.07mi - 42(9:21/mi) 136/152bpm [1271b/mi] 8cal 6.42/7.85mph 4) 0.09mi - 1:20(14:51/mi) 135/153bpm [2005b/mi] 16cal 4.04/6.85mph 5) 0.07mi - 39(9:18/mi) 139/156bpm [1292b/mi] 8cal 6.45/7.58mph 6) 0.09mi - 1:20(15:20/mi) 137/157bpm [2101b/mi] 16cal 3.91/6.78mph 7) 0.07mi - 42(10:02/mi) 139/156bpm [1395b/mi] 8cal 5.98/7.68mph 8) 0.08mi - 1:20(16:00/mi) 138/159bpm [2208b/mi] 17cal 3.75/6.51mph 9) 0.07mi - 41(9:44/mi) 135/152bpm [1313b/mi] 8cal 6.17/7.35mph 10) 0.09mi - 1:20(15:40/mi) 137/153bpm [2145b/mi] 17cal 3.83/6.85mph 11) 0.07mi - 41(9:20/mi) 137/154bpm [1278b/mi] 8cal 6.43/8.04mph 12) 0.09mi - 1:20(15:36/mi) 137/155bpm [2136b/mi] 16cal 3.85/6.93mph 13) 0.07mi - 42(9:56/mi) 138/152bpm [1372b/mi] 8cal 6.04/7.66mph 14) 0.11mi - 1:21(12:33/mi) 142/154bpm [1781b/mi] 16cal 4.78/6.53mph Add a comment 3.4mi, 32:39 Run - General 1) 1mi - 9:41(9:41/mi) 120/135bpm [1162b/mi] 108cal 6.19/7.66mph 2) 1mi - 9:36(9:36/mi) 126/140bpm [1210b/mi] 111cal 6.25/6.72mph 3) 1mi - 9:27(9:27/mi) 128/141bpm [1209b/mi] 106cal 6.35/6.89mph 4) 0.38mi - 3:55(10:17/mi) 132/148bpm [1357b/mi] 44cal 5.84/7.2mph Add a comment 1.3mi, 25:22 Walk - General 1) 1mi - 19:41(19:41/mi) 84/108bpm [1654b/mi] 108cal 55/69rpm 3.05/4.34mph 2) 0.26mi - 5:41(21:54/mi) 69/88bpm [1512b/mi] 25cal 56/67rpm 2.74/3.28mph Add a comment	0mi, 27:45 Cross - Strength Add a comment 4.3mi, 44:21 Run - General 1) 1mi - 10:06(10:06/mi) 120/134bpm [1212b/mi] 111cal 5.94/6.74mph 2) 1mi - 10:05(10:05/mi) 120/133bpm [1210b/mi] 104cal 5.95/6.49mph 3) 1mi - 10:03(10:03/mi) 119/128bpm [1196b/mi] 98cal 5.97/6.47mph 4) 1mi - 10:40(10:40/mi) 120/136bpm [1280b/mi] 102cal 5.62/6.68mph 5) 0.32mi - 3:27(10:41/mi) 124/137bpm [1325b/mi] 35cal 5.62/6.07mph Add a comment	1.7mi, 29:05 Walk - General 1) 1mi - 17:18(17:18/mi) 96/108bpm [1661b/mi] 110cal 63/70rpm 3.47/4.74mph 2) 0.73mi - 11:47(16:09/mi) 97/109bpm [1566b/mi] 81cal 64/69rpm 3.72/4.22mph Add a comment	0.5mi, 10:18 Walk - General 1) 0.51mi - 10:18(20:22/mi) 91/107bpm [1853b/mi] 57cal 58/85rpm 2.95/6.41mph Add a comment 0mi, 22:28 Cross - Strength Add a comment 0.2mi, 2:38 Run - Warm Down 1) 0.23mi - 2:38(11:23/mi) 118/127bpm [1344b/mi] 26cal 5.27/5.82mph Add a comment 4mi, 35:26 Run - Tempo 1) 1mi - 9:23(9:23/mi) 129/144bpm [1211b/mi] 113cal 6.39/7.33mph 2) 1mi - 8:46(8:46/mi) 142/157bpm [1245b/mi] 117cal 6.84/7.68mph 3) 1mi - 8:33(8:33/mi) 144/151bpm [1232b/mi] 117cal 7.01/7.83mph 4) 1mi - 8:41(8:41/mi) 154/167bpm [1336b/mi] 127cal 6.91/7.43mph 5) 0.01mi - 3(6:04/mi) 162/162bpm [983b/mi] 9.89/7.18mph Add a comment
Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5
0.6mi, 11:16 Walk - General 1) 0.57mi - 11:16(19:45/mi) 90/109bpm [1778b/mi] 59cal 57/64rpm 3.04/4.86mph Add a comment 12.1mi, 2:05:30 Run - Long Run 1) 1mi - 10:14(10:14/mi) 119/134bpm [1218b/mi] 112cal 5.86/6.47mph 2) 1mi - 10:17(10:17/mi) 122/140bpm [1255b/mi] 110cal 5.83/6.47mph 3) 1mi - 10:12(10:12/mi) 124/146bpm [1264b/mi] 107cal 5.89/6.76mph 4) 1mi - 10:26(10:26/mi) 127/145bpm [1325b/mi] 112cal 5.75/6.93mph 5) 1mi - 10:34(10:34/mi) 127/140bpm [1342b/mi] 107cal 5.68/6.49mph 6) 1mi - 10:20(10:20/mi) 122/143bpm [1261b/mi] 95cal 5.81/6.76mph 7) 1mi - 10:32(10:32/mi) 128/147bpm [1348b/mi] 105cal 5.7/6.68mph 8) 1mi - 10:53(10:53/mi) 129/145bpm [1404b/mi] 111cal 5.51/6.43mph 9) 1mi - 10:02(10:02/mi) 123/142bpm [1234b/mi] 87cal 5.98/6.59mph 10) 1mi - 10:22(10:22/mi) 130/148bpm [1349b/mi] 101cal 5.78/6.53mph 11) 1mi - 10:23(10:23/mi) 131/145bpm [1361b/mi] 106cal 5.77/6.85mph 12) 1mi - 10:34(10:34/mi) 130/142bpm [1374b/mi] 100cal 5.68/6.22mph 13) 0.07mi - 40(9:11/mi) 128/134bpm [1175b/mi] 6cal 6.54/6.55mph Add a comment	5mi, 56:59 Run - Easy 1) 1mi - 10:48(10:48/mi) 106/121bpm [1145b/mi] 99cal 5.56/6.32mph 2) 0.05mi - 36(11:09/mi) 111/116bpm [1238b/mi] 5cal 5.38/5.18mph 3) 0.78mi - 7:58(10:13/mi) 111/123bpm [1134b/mi] 72cal 5.87/6.91mph 4) 1mi - 11:19(11:19/mi) 112/120bpm [1267b/mi] 105cal 5.3/6.26mph 5) 1mi - 11:24(11:24/mi) 108/116bpm [1232b/mi] 104cal 5.26/5.93mph 6) 1mi - 12:13(12:13/mi) 109/124bpm [1332b/mi] 108cal 4.91/5.95mph 7) 0.21mi - 2:41(12:51/mi) 109/118bpm [1400b/mi] 23cal 4.67/5.99mph Add a comment	3.5mi, 1:16:13 Walk - General 1) 1mi - 21:18(21:18/mi) 79/104bpm [1683b/mi] 115cal 50/63rpm 2.82/3.7mph 2) 1mi - 23:35(23:35/mi) 74/88bpm [1745b/mi] 104cal 44/111rpm 2.54/3.86mph 3) 1mi - 20:37(20:37/mi) 65/87bpm [1340b/mi] 101cal 55/63rpm 2.91/3.42mph 4) 0.47mi - 10:42(22:38/mi) 69/81bpm [1562b/mi] 48cal 49/61rpm 2.65/3.07mph Add a comment	1.8mi, 38:34 Walk - General 1) 1mi - 22:19(22:19/mi) 74/95bpm [1652b/mi] 108cal 54/62rpm 2.69/3.28mph 2) 0.76mi - 16:14(21:29/mi) 65/83bpm [1396b/mi] 82cal 56/62rpm 2.79/3.49mph Add a comment 0mi, 25:39 Cross - Strength Add a comment 0.2mi, 2:36 Run - Warm Down 1) 0.23mi - 2:36(11:22/mi) 128/138bpm [1456b/mi] 28cal 5.27/5.95mph Add a comment 1.4mi, 16:17 Run - Hill Work 1) 0.08mi - 42(8:50/mi) 129/151bpm [1139b/mi] 6cal 6.79/8.83mph 2) 0.1mi - 1:18(13:40/mi) 136/154bpm [1858b/mi] 15cal 4.39/6.95mph 3) 0.08mi - 43(9:11/mi) 139/153bpm [1277b/mi] 8cal 6.53/7.64mph 4) 0.09mi - 1:20(14:46/mi) 134/155bpm [1978b/mi] 15cal 4.06/6.68mph 5) 0.08mi - 42(8:49/mi) 134/158bpm [1181b/mi] 7cal 6.81/8.16mph 6) 0.09mi - 1:20(14:18/mi) 136/159bpm [1945b/mi] 16cal 4.2/7.49mph 7) 0.08mi - 41(8:52/mi) 138/157bpm [1224b/mi] 7cal 6.77/9.23mph 8) 0.09mi - 1:20(14:41/mi) 139/159bpm [2042b/mi] 16cal 4.08/7.1mph 9) 0.08mi - 41(8:31/mi) 140/158bpm [1191b/mi] 8cal 7.05/7.91mph 10) 0.09mi - 1:20(14:35/mi) 140/161bpm [2042b/mi] 15cal 4.11/7.37mph 11) 0.08mi - 42(8:29/mi) 142/158bpm [1205b/mi] 8cal 7.07/8.39mph 12) 0.09mi - 1:21(14:13/mi) 141/161bpm [2004b/mi] 16cal 4.22/7.45mph 13) 0.08mi - 43(8:46/mi) 139/160bpm [1219b/mi] 8cal 6.84/8.16mph 14) 0.09mi - 1:20(14:11/mi) 140/162bpm [1986b/mi] 15cal 4.23/7.39mph 15) 0.08mi - 42(8:36/mi) 142/157bpm [1222b/mi] 8cal 6.97/9.08mph 16) 0.07mi - 1:22(20:20/mi) 136/159bpm [2766b/mi] 15cal 2.95/7.56mph Add a comment 3.4mi, 32:03 Run - General 1) 1mi - 9:49(9:49/mi) 118/130bpm [1159b/mi] 102cal 6.11/6.74mph 2) 1mi - 9:36(9:36/mi) 126/141bpm [1209b/mi] 105cal 6.25/7.14mph 3) 1mi - 8:56(8:56/mi) 131/146bpm [1169b/mi] 103cal 6.72/7.41mph 4) 0.37mi - 3:42(10:05/mi) 138/148bpm [1390b/mi] 45cal 5.95/7.87mph Add a comment	4.1mi, 38:21 Run - Treadmill 1) 1mi - 10:04(10:04/mi) 114/122bpm [1148b/mi] 92cal 5.96/6.37mph 2) 1mi - 9:30(9:30/mi) 120/129bpm [1140b/mi] 92cal 6.32/7.41mph 3) 1mi - 8:52(8:52/mi) 127/133bpm [1127b/mi] 95cal 6.76/7.51mph 4) 1mi - 9:05(9:05/mi) 127/135bpm [1154b/mi] 91cal 6.6/7.47mph 5) 0.09mi - 50(9:33/mi) 124/126bpm [1184b/mi] 7cal 6.29/6.37mph Add a comment	0mi, 25:07 Cross - Strength Add a comment 1.6mi, 36:54 Walk - General 1) 1mi - 23:53(23:53/mi) 67/110bpm [1600b/mi] 107cal 53/60rpm 2.51/3.42mph 2) 0.58mi - 13:01(22:22/mi) 63/76bpm [1409b/mi] 60cal 53/61rpm 2.68/3.28mph Add a comment 1.2mi, 25:49 Walk - General 1) 1mi - 21:17(21:17/mi) 72/102bpm [1532b/mi] 108cal 54/61rpm 2.82/3.97mph 2) 0.19mi - 4:32(24:07/mi) 66/91bpm [1591b/mi] 19cal 44/58rpm 2.49/3.07mph Add a comment	1.7mi, 30:15 Walk - General 1) 1mi - 17:47(17:47/mi) 93/105bpm [1654b/mi] 109cal 60/68rpm 3.37/4.32mph 2) 0.74mi - 12:28(16:56/mi) 89/104bpm [1507b/mi] 82cal 61/65rpm 3.54/4.03mph Add a comment 4.3mi, 42:24 Run - General 1) 1mi - 9:53(9:53/mi) 121/139bpm [1197b/mi] 110cal 6.07/6.68mph 2) 1mi - 9:40(9:40/mi) 129/142bpm [1247b/mi] 111cal 6.21/6.87mph 3) 1mi - 9:35(9:35/mi) 129/137bpm [1235b/mi] 108cal 6.27/6.85mph 4) 1mi - 10:06(10:06/mi) 132/146bpm [1333b/mi] 112cal 5.94/6.74mph 5) 0.32mi - 3:10(10:02/mi) 135/146bpm [1354b/mi] 36cal 5.98/6.72mph Add a comment
Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12
4mi, 1:25:11 Walk - General 1) 1mi - 20:40(20:40/mi) 82/98bpm [1694b/mi] 100cal 57/64rpm 2.9/5.87mph 2) 1mi - 21:59(21:59/mi) 79/100bpm [1737b/mi] 109cal 55/62rpm 2.73/3.32mph 3) 1mi - 20:42(20:42/mi) 72/94bpm [1491b/mi] 55cal 55/63rpm 2.9/3.7mph 4) 1mi - 21:01(21:01/mi) 78/107bpm [1640b/mi] 67cal 55/63rpm 2.85/3.55mph 5) 0.03mi - 48(23:05/mi) 88/93bpm [2032b/mi] 3cal 53/66rpm 2.6/3.17mph Add a comment 0mi, 30:49 Cross - Strength Add a comment 1.5mi, 16:29 Run - Warm Down 1) 1mi - 11:13(11:13/mi) 119/131bpm [1335b/mi] 115cal 5.35/6.47mph 2) 0.47mi - 5:16(11:18/mi) 121/128bpm [1368b/mi] 53cal 5.31/5.87mph Add a comment 3.1mi, 25:13 Run - parkrun 1) 1mi - 8:16(8:16/mi) 137/149bpm [1132b/mi] 107cal 7.26/7.78mph 2) 1mi - 8:12(8:12/mi) 149/157bpm [1223b/mi] 115cal 7.31/8.47mph 3) 1mi - 7:53(7:53/mi) 156/164bpm [1230b/mi] 114cal 7.61/8.27mph 4) 0.13mi - 52(6:48/mi) 163/166bpm [1108b/mi] 13cal 8.83/8.72mph Add a comment 1.3mi, 13:42 Run - Warm Up 1) 1mi - 10:35(10:35/mi) 113/121bpm [1196b/mi] 106cal 5.67/6.1mph 2) 0.3mi - 3:07(10:29/mi) 114/119bpm [1195b/mi] 30cal 5.72/6.07mph Add a comment	13.1mi, 2:15:39 Run - Long Run 1) 1mi - 10:30(10:30/mi) 118/133bpm [1239b/mi] 112cal 5.71/6.41mph 2) 1mi - 10:23(10:23/mi) 120/130bpm [1247b/mi] 110cal 5.77/6.01mph 3) 1mi - 10:21(10:21/mi) 115/123bpm [1190b/mi] 95cal 5.8/6.57mph 4) 1mi - 10:43(10:43/mi) 120/137bpm [1286b/mi] 103cal 5.6/7.01mph 5) 1mi - 10:37(10:37/mi) 122/133bpm [1296b/mi] 104cal 5.65/6.41mph 6) 1mi - 10:24(10:24/mi) 122/128bpm [1269b/mi] 97cal 5.77/6.28mph 7) 1mi - 10:22(10:22/mi) 124/135bpm [1286b/mi] 99cal 5.78/6.91mph 8) 1mi - 10:12(10:12/mi) 126/138bpm [1286b/mi] 101cal 5.88/6.59mph 9) 1mi - 10:06(10:06/mi) 129/140bpm [1303b/mi] 100cal 5.94/6.7mph 10) 1mi - 10:03(10:03/mi) 126/135bpm [1266b/mi] 93cal 5.97/7.08mph 11) 1mi - 10:05(10:05/mi) 133/140bpm [1342b/mi] 106cal 5.95/6.68mph 12) 1mi - 10:22(10:22/mi) 132/139bpm [1369b/mi] 102cal 5.78/7.2mph 13) 1mi - 10:15(10:15/mi) 135/143bpm [1383b/mi] 105cal 5.86/6.82mph 14) 0.12mi - 1:14(10:30/mi) 139/144bpm [1459b/mi] 14cal 5.72/5.76mph Add a comment	1.9mi, 36:28 Walk - General 1) 1mi - 19:12(19:12/mi) 78/95bpm [1497b/mi] 107cal 59/67rpm 3.13/4.03mph 2) 0.93mi - 17:16(18:35/mi) 73/95bpm [1357b/mi] 85cal 61/67rpm 3.23/3.9mph Add a comment 0mi, 29:59 Cross - Strength Add a comment	3.2mi, 28:30 Run - Progressive 1) 1mi - 9:42(9:42/mi) 114/121bpm [1105b/mi] 90cal 6.19/6.74mph 2) 1mi - 8:43(8:43/mi) 122/131bpm [1063b/mi] 89cal 6.89/7.6mph 3) 1mi - 8:12(8:12/mi) 130/135bpm [1066b/mi] 91cal 7.32/7.58mph 4) 0.2mi - 1:54(9:21/mi) 126/134bpm [1177b/mi] 19cal 6.42/7.49mph Add a comment	0mi, 29:51 Cross - Strength Add a comment	5mi, 48:40 Run - General 1) 1mi - 9:40(9:40/mi) 116/131bpm [1122b/mi] 98cal 6.2/7.39mph 2) 1mi - 9:42(9:42/mi) 125/136bpm [1212b/mi] 103cal 6.19/6.76mph 3) 1mi - 9:34(9:34/mi) 127/138bpm [1214b/mi] 103cal 6.27/6.97mph 4) 1mi - 10:04(10:04/mi) 134/143bpm [1350b/mi] 117cal 5.96/6.62mph 5) 1mi - 9:28(9:28/mi) 133/143bpm [1260b/mi] 102cal 6.34/6.82mph 6) 0.02mi - 11(8:34/mi) 137/138bpm [1173b/mi] 2cal 7.01/6.53mph Add a comment	0mi, 33:14 Cross - Strength Add a comment 5mi, 48:40 Run - General 1) 1mi - 9:49(9:49/mi) 119/137bpm [1168b/mi] 104cal 6.11/6.72mph 2) 1mi - 9:48(9:48/mi) 124/139bpm [1216b/mi] 105cal 6.12/6.74mph 3) 1mi - 9:49(9:49/mi) 132/148bpm [1296b/mi] 112cal 6.11/6.91mph 4) 1mi - 9:31(9:31/mi) 125/140bpm [1189b/mi] 89cal 6.31/7.1mph 5) 1mi - 9:32(9:32/mi) 132/142bpm [1258b/mi] 103cal 6.3/6.93mph 6) 0.02mi - 11(8:50/mi) 132/133bpm [1165b/mi] 1cal 6.8/6.57mph Add a comment
Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19
1.1mi, 24:46 Walk - General 1) 1mi - 22:04(22:04/mi) 83/97bpm [1831b/mi] 102cal 53/59rpm 2.72/4.8mph 2) 0.13mi - 2:42(21:08/mi) 79/86bpm [1669b/mi] 13cal 55/61rpm 2.84/3.28mph Add a comment 1.2mi, 23:39 Walk - General 1) 1mi - 20:19(20:19/mi) 87/98bpm [1768b/mi] 101cal 56/115rpm 2.95/4.24mph 2) 0.17mi - 3:20(19:55/mi) 66/72bpm [1314b/mi] 17cal 58/61rpm 3.01/3.38mph Add a comment 0.5mi, 10:19 Walk - General 1) 0.54mi - 10:19(19:18/mi) 78/100bpm [1505b/mi] 59cal 60/65rpm 3.11/3.95mph Add a comment	1.6mi, 33:40 Walk - General 1) 1mi - 21:11(21:11/mi) 84/99bpm [1780b/mi] 101cal 52/62rpm 2.83/3.59mph 2) 0.58mi - 12:29(21:31/mi) 70/90bpm [1506b/mi] 57cal 51/66rpm 2.79/3.8mph Add a comment 6.2mi, 54:18 Run - Race 1) 1mi - 9:44(9:44/mi) 126/138bpm [1226b/mi] 111cal 6.16/7.49mph 2) 1mi - 9:14(9:14/mi) 136/141bpm [1256b/mi] 116cal 6.5/7.03mph 3) 1mi - 8:41(8:41/mi) 140/146bpm [1216b/mi] 111cal 6.91/7.37mph 4) 1mi - 8:32(8:32/mi) 141/149bpm [1204b/mi] 108cal 7.02/7.37mph 5) 1mi - 8:15(8:15/mi) 145/151bpm [1196b/mi] 110cal 7.27/8.18mph 6) 1mi - 8:13(8:13/mi) 152/159bpm [1248b/mi] 116cal 7.31/7.68mph 7) 0.22mi - 1:39(7:33/mi) 160/163bpm [1207b/mi] 24cal 7.95/8.14mph Add a comment 1.1mi, 11:00 Run - Warm Up 1) 1mi - 9:47(9:47/mi) 123/138bpm [1203b/mi] 107cal 6.14/6.95mph 2) 0.13mi - 1:13(9:14/mi) 135/139bpm [1246b/mi] 15cal 6.5/6.35mph Add a comment 0.9mi, 18:53 Walk - General 1) 0.88mi - 18:53(21:23/mi) 78/117bpm [1667b/mi] 93cal 53/85rpm 2.81/3.7mph Add a comment	-	1.1mi, 21:18 Walk - General 1) 1mi - 19:53(19:53/mi) 90/114bpm [1789b/mi] 105cal 57/66rpm 3.02/3.7mph 2) 0.07mi - 1:25(19:25/mi) 71/76bpm [1379b/mi] 6cal 58/60rpm 3.09/3.26mph Add a comment	1.8mi, 32:29 Walk - General 1) 1mi - 18:59(18:59/mi) 73/93bpm [1386b/mi] 106cal 57/67rpm 3.16/6.18mph 2) 0.76mi - 13:30(17:43/mi) 76/93bpm [1346b/mi] 84cal 61/66rpm 3.39/5.47mph Add a comment	1.7mi, 35:18 Walk - General 1) 1mi - 21:00(21:00/mi) 70/93bpm [1470b/mi] 105cal 54/119rpm 2.86/4.19mph 2) 0.68mi - 14:18(20:58/mi) 65/90bpm [1363b/mi] 73cal 55/62rpm 2.86/3.74mph Add a comment	3mi, 30:52 Run - Easy 1) 1mi - 10:40(10:40/mi) 114/124bpm [1216b/mi] 100cal 5.62/6.03mph 2) 1mi - 10:02(10:02/mi) 118/127bpm [1184b/mi] 94cal 5.98/6.3mph 3) 1mi - 9:56(9:56/mi) 119/124bpm [1182b/mi] 86cal 6.04/6.24mph 4) 0.02mi - 14(9:53/mi) 119/120bpm [1175b/mi] 2cal 6.08/6.18mph Add a comment 1.6mi, 31:50 Walk - General 1) 1mi - 20:06(20:06/mi) 70/88bpm [1407b/mi] 108cal 54/65rpm 2.98/4.86mph 2) 0.61mi - 11:44(19:06/mi) 66/85bpm [1261b/mi] 65cal 59/64rpm 3.14/3.55mph Add a comment

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