lildude

Last on at 4pm, 5th Oct 2024

M45 Berkshire

About
Bests
All Races
Mileage
Training

Races
189
Miles
22593
Miles
112
Miles
8027
Miles
1033
WAVA
79.33%

About Me
Running my way to the front, using a polarised approach to training, dominated by lots of MAF running (that's why most of my training log entries have HR ranges in the title). Show More...

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My parkrun
California Country parkrun

Recent Training
3rd Oct	General	1.3mi	32:18
1st Oct	General	6.6mi	3:16:53
30th Sep	General	3.7mi	2:07:54
29th Sep	General	6.8mi	4:44:26
24th Sep	General	0.5mi	4:34

12 Month Benchmarks	Run	Bike
Mile	5:58	1:57
5k	19:52	7:53
5mi	32:05	13:33
10k	39:54	16:56
10mi	1:04:21	27:27
Half	1:39:39	37:40
20mi	2:39:46	58:42

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Buddies (5)

Followers (3)

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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	PB	WB
5km	105	19:41 65.36	19:06 67.49	17:36 73.47	17:10 75.66	18:07 72.08	17:41 74.33	17:13 76.90	17:46 75.06	16:56 79.33	17:12 78.67	20:05 67.38	16:56 5:27/mi	79.33
5mi	5	34:34 60.98	32:03 65.85	30:55 68.41				29:05 73.95			29:05 75.53		29:05 5:49/mi	75.53
5.3mi	2			33:43 66.65				33:50 67.50					33:43 6:22/mi	67.50
10km	29	44:26 59.44	39:42 66.60	37:55 69.86	35:18 75.22		37:13 71.88	35:58 74.73	34:08 79.19	34:57 77.83	35:27 77.28		34:08 5:30/mi	79.19
10mi	8				1:01:15 71.71		1:00:15 73.38	1:01:51 71.79	57:59 76.98				57:59 5:48/mi	76.98
13.1mi	18			1:19:53 72.66	1:19:19 73.31		1:20:04 73.06	1:19:10 74.20	1:17:02 76.64	1:17:20 76.80	1:17:04 77.59		1:17:02 5:53/mi	77.59
20mi	1										2:04:42 75.40		2:04:42 6:14/mi	75.40
26.2mi	16				2:53:50 70.13	3:21:12 60.75	2:53:34 70.66	2:47:31 73.52	2:43:39 75.64	2:39:46 77.94	2:52:06 72.85		2:39:46 6:06/mi	77.94
50km	2									3:54:46 65.23	3:39:06 70.37		3:39:06 7:03/mi	70.37
86.7km	1								7:55:22 63.46				7:55:22 8:49/mi	63.46
91km	1									7:21:03 73.27			7:21:03 7:48/mi	73.27

2020		Result	WAVA	Distance
25 Jan	Woodlands parkrun	21:07	64.56	5km
18 Jan	Bryanston parkrun SB	20:05	67.38	5km
11 Jan	Lonehill parkrun	21:16	63.63	5km
2019		Result	WAVA	Distance
1 Dec	Valencia Marathon	3:11:06	65.60	26.2mi
20 Oct	EDP Lisbon Marathon	3:11:59	65.30	26.2mi
3 Aug	Round Reading Ultra 50k PB	3:39:06	70.37	50km
27 Jul	Reading parkrun SB	17:12	78.67	5km
22 Jun	Dinton Pastures parkrun	17:54	75.60	5km
9 Jun	Wargrave Charity 5 Mile SB	29:05	75.53	5mi
15 Apr	Boston Marathon	2:56:49	70.90	26.2mi
13 Apr	Jamaica Pond parkrun	17:28	77.47	5km
6 Apr	Higginson parkrun, Marlow	17:55	75.53	5km
30 Mar	California Country parkrun	18:41	72.43	5km
17 Mar	Fleet Half Marathon	1:18:17	76.38	13.1mi
10 Mar	Barcelona Marathon SB	2:52:06	72.85	26.2mi
24 Feb	Wokingham Half Marathon SB	1:17:04	77.59	13.1mi
17 Feb	Bramley 20 PB	2:04:42	75.40	20mi
3 Feb	Chichester Priory 10K SB	35:27	77.28	10km
19 Jan	Fell Foot parkrun, Newby Bridge	18:16	73.54	5km
6 Jan	Woodcote 10k	36:32	74.46	10km
2018		Result	WAVA	Distance
7 Oct	Chester Marathon PB	2:39:46	77.94	26.2mi
23 Sep	Winchester Half Marathon	1:17:39	76.48	13.1mi
16 Sep	Andover Lake Run 10k	36:11	75.18	10km
2 Sep	Maidenhead Half Marathon SB	1:17:20	76.80	13.1mi
28 Jul	Round Reading Ultra 50k SB	3:54:46	65.23	50km
21 Jul	Dinton Pastures parkrun	18:16	73.54	5km
14 Jul	Basingstoke parkrun	17:11	78.17	5km
30 Jun	Tring parkrun	18:57	70.89	5km
16 Jun	Ernest Ullmann parkrun	18:56	70.95	5km
10 Jun	Comrades Marathon PB	7:21:03	73.27	91km
9 Jun	Umhlanga parkrun	17:26	77.05	5km
2 Jun	Bedfont Lakes parkrun PB	16:56	79.33	5km
26 May	Abingdon parkrun	17:15	77.87	5km
20 May	Royal Berkshire 10K SB	34:57	77.83	10km
12 May	Prospect parkrun	18:14	73.67	5km
7 May	Milton Keynes Marathon	2:53:49	71.64	26.2mi
22 Apr	London Marathon	2:52:30	72.19	26.2mi
15 Apr	Woodley 10km	36:03	75.46	10km
25 Feb	Seville Marathon	3:04:09	67.62	26.2mi
21 Jan	Farnborough Half Marathon	1:22:07	72.32	13.1mi
2017		Result	WAVA	Distance
31 Dec	Winter Gut Buster	1:08:19	65.34	10mi
17 Dec	Muddy Welly	36:16	74.53	10km
3 Dec	Mapledurham 10	1:04:09	69.58	10mi
25 Nov	Wycombe Rye parkrun	18:27	72.28	5km
4 Nov	Crissy Field parkrun	17:57	74.29	5km
28 Oct	Maidenhead parkrun	18:28	72.21	5km
21 Oct	Henley-on-Thames parkrun	18:49	70.87	5km
26 Aug	Bracknell parkrun	19:22	68.86	5km
19 Aug	Reading parkrun	18:23	72.54	5km
10 Jun	Greenpoint parkrun	17:56	74.36	5km
4 Jun	Comrades Marathon PB	7:55:22	63.46	86.7km
3 Jun	North Beach parkrun	17:48	74.92	5km
21 May	Royal Berkshire 10K PB	34:08	79.19	10km
7 May	Woodley 10km	34:39	78.01	10km
14 Apr	Maidenhead Easter 10 PB	57:59	76.98	10mi
2 Apr	Greater Manchester Marathon SB	2:43:39	75.64	26.2mi
19 Mar	Fleet Half Marathon PB	1:17:02	76.64	13.1mi
4 Mar	Reading parkrun SB	17:46	75.06	5km
12 Feb	Wokingham Half Marathon	1:17:31	76.16	13.1mi
2016		Result	WAVA	Distance
31 Dec	Winter Gut Buster	1:04:59	68.33	10mi
18 Dec	Muddy Welly 10K SB	35:58	74.73	10km
4 Dec	Mapledurham 10	1:02:48	70.70	10mi
19 Nov	Reading parkrun	18:01	73.48	5km
11 Nov	RubyConf 5k	18:19	72.28	5km
29 Oct	Crissy Field parkrun	17:21	76.31	5km
23 Oct	Chelmsford Marathon SB	2:47:31	73.52	26.2mi
15 Oct	Reading parkrun SB	17:13	76.90	5km
25 Sep	Berlin Marathon	3:08:04	65.49	26.2mi
10 Sep	Reading parkrun	17:20	76.38	5km
3 Sep	Golden Harvest parkrun	19:12	68.95	5km
28 Aug	Aucor Wanderers Half Marathon	1:22:39	71.07	13.1mi
20 Aug	Reading parkrun	17:50	74.24	5km
14 Aug	Burnham Beeches Half Marathon SB	1:19:10	74.20	13.1mi
6 Aug	Reading parkrun	17:58	73.69	5km
3 Aug	Yateley 10K Series - Race 3	37:01	72.61	10km
13 Jul	Yateley 10K Series - Race 2	36:31	73.61	10km
25 Jun	East Coast Park parkrun	17:22	76.23	5km
15 Jun	Forest Five PB	29:05	73.95	5mi
12 Jun	Wargrave 10K	37:02	72.58	10km
1 Jun	Yateley 10K Series - Race 1	36:39	73.34	10km
11 May	Woodland 5 - Race 1 SB	33:50	67.50	5.3mi
8 May	Woodley 10k	36:58	72.71	10km
30 Apr	Reading parkrun	17:45	74.59	5km
9 Apr	Reading parkrun	18:26	71.82	5km
2 Apr	Reading parkrun	18:38	71.05	5km
25 Mar	Maidenhead Easter 10 SB	1:01:51	71.79	10mi
20 Mar	Fleet Half Marathon	1:19:35	73.81	13.1mi
12 Mar	Reading parkrun	18:52	70.17	5km
5 Mar	Reading parkrun	19:10	69.07	5km
27 Feb	Reading parkrun	19:00	69.68	5km
21 Feb	Wokingham Half Marathon	1:22:24	71.28	13.1mi
2015		Result	WAVA	Distance
15 Nov	Valencia Marathon	3:00:39	67.89	26.2mi
17 Oct	Reading parkrun SB	17:41	74.33	5km
10 Oct	Reading parkrun	18:16	71.96	5km
3 Oct	Reading parkrun	17:48	73.85	5km
26 Sep	Reading parkrun	18:31	70.99	5km
19 Sep	Reading parkrun	18:07	72.55	5km
29 Aug	Reading parkrun	18:07	72.55	5km
22 Aug	Reading parkrun	18:21	71.63	5km
15 Aug	Reading parkrun	18:49	69.86	5km
8 Aug	Reading parkrun	18:27	71.24	5km
1 Aug	Reading parkrun	18:36	70.67	5km
14 Jun	Wargrave 10K SB	37:13	71.88	10km
6 Jun	Reading parkrun	17:57	73.23	5km
30 May	Crissy Field parkrun	17:48	73.85	5km
23 May	Crissy Field parkrun	17:58	73.16	5km
26 Apr	London Marathon SB	2:53:34	70.66	26.2mi
18 Apr	Crissy Field parkrun	17:45	74.05	5km
3 Apr	Maidenhead Easter 10 SB	1:00:15	73.38	10mi
28 Mar	Reading parkrun	19:04	68.94	5km
22 Mar	Fleet Half Marathon SB	1:20:04	73.06	13.1mi
14 Feb	Reading parkrun	18:41	70.35	5km
8 Feb	Wokingham Half Marathon	1:21:03	72.17	13.1mi
31 Jan	Reading parkrun	19:39	66.89	5km
24 Jan	Newbury parkrun #162	19:21	67.93	5km
17 Jan	Rushmoor parkrun	19:11	68.07	5km
10 Jan	Reading parkrun	19:28	67.08	5km
1 Jan	Woodley parkrun	18:58	68.85	5km
2014		Result	WAVA	Distance
5 Oct	Bournemouth Marathon SB	3:21:12	60.75	26.2mi
23 Aug	Reading parkrun #239	18:37	70.14	5km
26 Jul	Reading parkrun #235 SB	18:07	72.08	5km
12 Jul	Reading parkrun #233	18:22	71.09	5km
14 Jun	Reading parkrun #229	18:40	69.95	5km
7 Jun	Reading parkrun #228	18:38	70.08	5km
19 Apr	Reading parkrun #221	18:20	71.22	5km
12 Apr	Reading parkrun #220	19:01	68.66	5km
2013		Result	WAVA	Distance
7 Dec	Reading parkrun #206	17:55	72.49	5km
16 Nov	Reading parkrun #203	18:37	69.76	5km
26 Oct	Reading parkrun #200	18:14	71.23	5km
20 Oct	Abingdon Marathon SB	2:53:50	70.13	26.2mi
6 Oct	Reading O2O 10k SB	35:18	75.22	10km
21 Sep	Reading parkrun #195 SB	17:10	75.66	5km
8 Sep	Maidenhead Half Marathon SB	1:19:19	73.31	13.1mi
31 Aug	Black Park parkrun	17:24	74.64	5km
17 Aug	Reading parkrun	17:11	75.58	5km
10 Aug	Reading parkrun #189	17:24	74.64	5km
7 Aug	Yateley 10K Series - Race 3	36:24	72.95	10km
3 Aug	Reading parkrun #188	17:37	73.72	5km
27 Jul	Reading parkrun #187	17:58	72.29	5km
9 Jun	Wargrave 10k	36:36	72.55	10km
1 Jun	Reading parkrun #180	18:01	72.09	5km
25 May	Reading parkrun #179	18:04	71.89	5km
18 May	Reading parkrun #178	18:06	71.76	5km
15 May	Microsoft 5k fun run	18:07	71.69	5km
6 May	Milton Keynes Marathon	3:22:40	60.15	26.2mi
20 Apr	Reading parkrun	18:11	71.43	5km
13 Apr	Reading parkrun	19:09	67.82	5km
29 Mar	Maidenhead Easter 10 SB	1:01:15	71.71	10mi
10 Mar	Grizedale Off Road Duathlon	0 / 1:52:06 / 1:19:52	0.00	0/0/0
10 Feb	Wokingham Half Marathon	1:22:24	70.56	13.1mi
5 Jan	Frimley Lodge parkrun	18:14	70.92	5km
2012		Result	WAVA	Distance
15 Dec	Delta Park parkrun	20:02	64.55	5km
4 Dec	RAC Time Trial	19:16	67.12	5km
20 Oct	Newbury parkrun #38	18:21	70.47	5km
14 Oct	Oxford Half Marathon SB	1:19:53	72.66	13.1mi
16 Sep	Maidenhead Half Marathon	1:21:40	71.07	13.1mi
1 Sep	Reading parkrun #151	17:38	73.34	5km
25 Aug	Reading parkrun #150 SB	17:36	73.47	5km
18 Aug	Reading parkrun #149	18:08	71.31	5km
11 Aug	Reading parkrun #147	18:30	69.90	5km
1 Aug	Yateley 10K Series - Race 3 SB	37:55	69.86	10km
28 Jul	Black Park parkrun	18:08	71.31	5km
21 Jul	Reading parkrun	18:29	69.96	5km
17 Jul	Bounders Relay	12:17	66.31	2mi
27 Jun	Woodland 5 & a bit - Race 2 PB	33:43	66.65	5.3mi
20 Jun	Forest Five SB	30:55	68.41	5mi
16 Jun	Reading parkrun	18:50	68.66	5km
10 Jun	Wargrave 10K	38:57	68.00	10km
2 Jun	Reading parkrun #138	18:33	69.71	5km
19 May	Reading parkrun	19:00	68.06	5km
13 May	Woodley 10K	38:45	68.35	10km
21 Apr	Reading parkrun #132	19:35	66.03	5km
14 Apr	Reading parkrun #131	19:37	65.92	5km
1 Apr	Reading Half Marathon	1:29:52	64.59	13.1mi
2011		Result	WAVA	Distance
3 Aug	Yateley 10K Series - Race 3	40:37	65.10	10km
19 Jul	Queen Mother Reservoir 10K - Race 3	40:34	65.18	10km
13 Jul	Microsoft 5k fun run SB	19:06	67.49	5km
15 Jun	Forest Five SB	32:03	65.85	5mi
11 Jun	Reading parkrun #88	19:13	67.08	5km
1 Jun	Yateley 10K Series - Race 1	39:51	66.35	10km
22 May	Stoke Row 10K	43:44	60.46	10km
15 May	Woodley 10k SB	39:42	66.60	10km
2 May	Shinfield 10k	40:42	64.96	10km
23 Apr	Reading parkrun #81	19:33	65.93	5km
2010		Result	WAVA	Distance
7 Jul	Yateley 10k series - Race 2 SB	44:26	59.44	10km
16 Jun	Forest Five SB	34:34	60.98	5mi
12 Jun	Reading parkrun	19:52	64.75	5km
2 Jun	Yateley 10k Series - Race 1	45:08	58.52	10km
29 May	Reading parkrun SB	19:41	65.36	5km
22 May	Reading parkrun	20:09	63.84	5km

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	18	23	25	24	21	34	15	12	20	8	0	0	199
2024	138	172	13	9	87	100	46	42	74	0	0	0	681
2024	0	0	114	288	159	167	279	240	42	0	0	0	1289
2023	47	56	50	74	58	51	56	53	75	44	25	40	630
2023	0	0	0	0	0	0	0.7	0	0	0	0	0	0.7
2023	147	54	8	71	125	89	117	31	82	4	42	50	821
2023	0	0	0	0	143	318	210	468	191	142	22	0	1493
2022	18	3	10	14	11	9	0	0	0	0	12	30	106
2022	17	27	0	6	0	0	6	0	10	0	42	64	172
2022	0	27	19	86	230	250	278	337	246	0	0	0	1473
2021	0	0	0	0	0	0	7	4	22	47	19	0	98
2021	7	0	0	38	49	35	76	160	13	8	11	22	420
2021	0	0	0	0	27	147	133	123	294	0	23	28	774
2020	2.6	2	0	0	0	0	0	0	0	0	0	0	4.6
2020	57	28	4	46	160	249	254	142	94	0	0	0	1035
2020	68	42	62	0	0	0	0	0	0	0	0	0	172
2019	2.9	1	0	0	1	0	0	1.5	3.8	0	0	0	10.1
2019	331	277	228	182	287	373	302	101	133	68	135	29	2445
2019	0	0	0	0	0	0	0	50	53	108	29	27	266
2018	0	3.1	2.9	3.1	4.2	1.1	1.1	0	1	0	0	0	16.4
2018	169	75	296	340	329	192	333	345	333	213	261	259	3145
2018	108	55	0	0	11	0	0	0	0	0	0	0	174
2017	385	329	327	325	243	95	29	192	49	251	246	241	2712
2017	0	0	0	0	10	0	148	0	134	0	0	0	292
2016	0	0	0	0	4.7	0	0	0	0	0	0	0	4.7
2016	243	156	213	301	185	282	316	333	259	186	176	169	2819
2016	0	16	0	0	0	0	0	0	0	0	0	0	16
2015	0	0	0	0	0.8	0.8	0	0	0	0	0	0	1.6
2015	192	190	237	148	81	108	98	223	195	270	107	98	1947
2015	0	0	0	0	1	20	5	21	0	0	11	0	58
2014	0.9	2.2	0	0	0	0	0	0	0	0	0	0	3.1
2014	162	18	70	26	43	78	155	123	57	154	187	61	1135
2014	12	48	92	170	58	33	0	0	0	0	0	0	413
2013	5.1	0	0	0	0	0	0	3.4	3.7	3.4	0.9	0	16.5
2013	106	195	166	196	173	90	206	231	238	176	125	109	2011
2013	109	66	76	76	79	23	52	74	53	60	59	16	743
2012	3.3	7.4	2.5	2.5	0	0	1.9	0.9	0.9	0	0	0	19.4
2012	161	101	49	105	154	209	143	235	167	156	187	87	1754
2012	61	93	71	76	67	69	70	98	73	50	65	26	820
2011	4.8	5.9	6.2	3.1	3.6	2.3	2.2	2.2	1.2	0	0	0.9	32.4
2011	43	47	47	52	80	69	84	145	87	134	157	26	971
2011	0	0	0	0	0	0	0	0	9	0	0	0	9
2010	0	0	0	0	0	0	0	0	0	0	0	2.3	2.3
2010	12	26	47	74	64	53	6	12	43	23	33	22	415
2010	0	0	0	0	0	0	0	0	23	9	0	0	33
2009	0	0	0	0	0	0	11	8	2	36	33	20	108

Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	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
6.3mi, 50:01 Run - General 1) 1km - 5:14(5:14/km) 140/155bpm [732b/km] 75cal 2) 1km - 4:54(4:54/km) 155/159bpm [759b/km] 78cal 3) 1km - 4:58(4:58/km) 158/161bpm [785b/km] 79cal 4) 1km - 4:45(4:45/km) 155/158bpm [737b/km] 74cal 5) 1km - 4:34(4:34/km) 156/160bpm [711b/km] 71cal 6) 1km - 4:44(4:44/km) 159/162bpm [753b/km] 75cal 7) 1km - 5:02(5:02/km) 160/167bpm [806b/km] 79cal 8) 1km - 4:50(4:50/km) 155/160bpm [749b/km] 75cal 9) 1km - 4:49(4:49/km) 158/163bpm [762b/km] 75cal 10) 1km - 4:52(4:52/km) 158/164bpm [770b/km] 75cal 11) 0.13km - 1:19(10:25/km) 143/160bpm [1489b/km] 12cal Add a comment	0.6mi, 5:09 Run - General 1) 0.91km - 5:09(5:40/km) 149/164bpm [845b/km] 75cal Add a comment 3.5mi, 26:14 Run - General 1) 1km - 4:43(4:43/km) 158/167bpm [746b/km] 74cal 2) 1km - 4:49(4:49/km) 163/166bpm [784b/km] 77cal 3) 1km - 4:34(4:34/km) 167/168bpm [762b/km] 77cal 4) 1km - 4:39(4:39/km) 167/170bpm [776b/km] 78cal 5) 1km - 4:30(4:30/km) 170/173bpm [765b/km] 76cal 6) 0.66km - 3:00(4:32/km) 172/175bpm [780b/km] 51cal Add a comment 5.1mi, 41:02 Run - General 1) 1km - 5:16(5:16/km) 149/158bpm [785b/km] 78cal 2) 1km - 5:10(5:10/km) 159/162bpm [820b/km] 81cal 3) 1km - 5:03(5:03/km) 158/165bpm [797b/km] 78cal 4) 1km - 4:42(4:42/km) 124/157bpm [584b/km] 69cal 5) 1km - 4:49(4:49/km) 107/162bpm [516b/km] 65cal 6) 1km - 4:45(4:45/km) 158/163bpm [751b/km] 72cal 7) 1km - 4:59(4:59/km) 158/161bpm [788b/km] 77cal 8) 1km - 5:06(5:06/km) 160/162bpm [815b/km] 80cal 9) 0.15km - 1:12(7:58/km) 149/157bpm [1186b/km] 14cal Add a comment 10.4mi, 1:10:15 Cross - Rowing - Indoor 1) 16.68km - 1:10:15(4:13/km) 152/169bpm [640b/km] 985cal 20/80rpm 184/329W Add a comment 0mi, 15:02 Run - General Add a comment	-	5.9mi, 40:17 Cross - Rowing - Indoor 1) 9.55km - 40:17(4:13/km) 151/169bpm [637b/km] 568cal 20/66rpm 179/288W Add a comment 0mi, 15:03 Run - General Add a comment	8.6mi, 1:07:41 Run - General 1) 1km - 5:10(5:10/km) 140/159bpm [722b/km] 73cal 2) 1km - 5:09(5:09/km) 153/154bpm [787b/km] 79cal 3) 1km - 5:08(5:08/km) 155/159bpm [796b/km] 78cal 4) 1km - 4:45(4:45/km) 149/156bpm [708b/km] 70cal 5) 1km - 5:04(5:04/km) 152/156bpm [770b/km] 76cal 6) 1km - 4:42(4:42/km) 156/169bpm [733b/km] 74cal 7) 1km - 4:41(4:41/km) 157/166bpm [734b/km] 72cal 8) 1km - 4:58(4:58/km) 161/173bpm [801b/km] 78cal 9) 1km - 5:08(5:08/km) 159/170bpm [816b/km] 78cal 10) 1km - 4:36(4:36/km) 154/163bpm [707b/km] 67cal 11) 1km - 4:49(4:49/km) 158/167bpm [760b/km] 74cal 12) 1km - 4:53(4:53/km) 154/160bpm [753b/km] 72cal 13) 1km - 4:40(4:40/km) 156/161bpm [727b/km] 69cal 14) 0.85km - 4:00(4:44/km) 157/161bpm [743b/km] 59cal Add a comment	-	-
Mon 16th Sep Sep 16	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22
7.9mi, 1:02:03 Run - General 1) 1km - 5:13(5:13/km) 138/152bpm [720b/km] 74cal 2) 1km - 4:56(4:56/km) 153/157bpm [755b/km] 77cal 3) 1km - 4:45(4:45/km) 158/161bpm [751b/km] 77cal 4) 1km - 4:45(4:45/km) 156/158bpm [742b/km] 74cal 5) 1km - 4:53(4:53/km) 153/160bpm [747b/km] 73cal 6) 1km - 4:51(4:51/km) 157/162bpm [761b/km] 74cal 7) 1km - 5:06(5:06/km) 160/164bpm [816b/km] 80cal 8) 1km - 4:48(4:48/km) 159/165bpm [762b/km] 73cal 9) 1km - 4:42(4:42/km) 152/158bpm [715b/km] 68cal 10) 1km - 5:03(5:03/km) 162/167bpm [817b/km] 80cal 11) 1km - 4:38(4:38/km) 160/162bpm [741b/km] 73cal 12) 1km - 4:50(4:50/km) 160/162bpm [773b/km] 77cal 13) 0.75km - 3:33(4:45/km) 164/169bpm [779b/km] 58cal Add a comment	0.5mi, 5:10 Run - General 1) 0.87km - 5:10(5:58/km) 142/150bpm [846b/km] 72cal Add a comment 3.5mi, 26:21 Run - General 1) 1km - 4:40(4:40/km) 162/170bpm [756b/km] 75cal 2) 1km - 4:50(4:50/km) 166/170bpm [803b/km] 78cal 3) 1km - 4:46(4:46/km) 166/169bpm [791b/km] 79cal 4) 1km - 4:41(4:41/km) 169/172bpm [790b/km] 78cal 5) 1km - 4:28(4:28/km) 172/175bpm [770b/km] 77cal 6) 0.64km - 2:56(4:33/km) 174/175bpm [791b/km] 50cal Add a comment 6.1mi, 50:00 Run - General 1) 1km - 5:19(5:19/km) 133/155bpm [706b/km] 72cal 2) 1km - 5:08(5:08/km) 157/161bpm [805b/km] 79cal 3) 1km - 5:01(5:01/km) 160/166bpm [804b/km] 79cal 4) 1km - 4:48(4:48/km) 157/161bpm [754b/km] 75cal 5) 1km - 4:51(4:51/km) 160/163bpm [776b/km] 76cal 6) 1km - 4:56(4:56/km) 159/161bpm [786b/km] 74cal 7) 1km - 4:57(4:57/km) 161/163bpm [796b/km] 78cal 8) 1km - 4:57(4:57/km) 164/166bpm [812b/km] 80cal 9) 1km - 4:56(4:56/km) 163/167bpm [804b/km] 78cal 10) 0.86km - 5:08(5:57/km) 156/164bpm [929b/km] 69cal Add a comment 8.9mi, 1:00:18 Cross - Rowing - Indoor 1) 14.35km - 1:00:18(4:12/km) 150/167bpm [630b/km] 849cal 18/76rpm 180/356W Add a comment 0mi, 15:02 Run - General Add a comment	21.4mi, 1:14:53 Bike - General 1) 2.17km - 5:00(2:18/km) 112/124bpm [258b/km] 68cal 83/94rpm 203/637W 26.01/33.32kmph 2) 0.28km - 36(2:08/km) 118/122bpm [252b/km] 6cal 88/95rpm 169/257W 28.14/30.94kmph 3) 4.84km - 10:00(2:04/km) 129/149bpm [267b/km] 151cal 87/103rpm 228/545W 29.04/45.04kmph 4) 4.35km - 10:00(2:18/km) 131/151bpm [301b/km] 134cal 84/112rpm 200/630W 26.08/38.93kmph 5) 4.16km - 10:00(2:24/km) 132/144bpm [318b/km] 122cal 88/109rpm 179/836W 24.94/36.68kmph 6) 4.68km - 10:00(2:08/km) 135/149bpm [289b/km] 155cal 87/100rpm 235/690W 28.06/41.85kmph 7) 4.44km - 10:00(2:15/km) 131/150bpm [295b/km] 138cal 83/101rpm 206/466W 26.67/41.79kmph 8) 2.58km - 5:00(1:56/km) 134/145bpm [260b/km] 78cal 88/100rpm 237/487W 30.92/39.64kmph 9) 7.02km - 14:17(2:02/km) 125/143bpm [255b/km] 183cal 86/122rpm 189/778W 29.46/43.06kmph Add a comment	6.1mi, 44:37 Cross - Rowing - Indoor 1) 9.75km - 44:37(4:34/km) 137/175bpm [627b/km] 502cal 26/39rpm 145/393W Add a comment 0mi, 15:02 Run - General Add a comment	2.5mi, 21:24 Run - General 1) 2.77km - 15:01(5:26/km) 142/166bpm [771b/km] 214cal 2) 0.86km - 4:00(4:38/km) 154/167bpm [714b/km] 61cal 3) 0.43km - 2:23(5:30/km) 148/151bpm [813b/km] 36cal Add a comment	-	3.7mi, 2:43:34 Walk - General 1) 1km - 13:47(13:47/km) 76/87bpm [1047b/km] 66cal 45/106rpm 2) 1km - 14:29(14:29/km) 76/83bpm [1101b/km] 65cal 35/74rpm 3) 1km - 14:11(14:11/km) 75/85bpm [1063b/km] 65cal 42/110rpm 4) 1km - 15:54(15:54/km) 74/87bpm [1176b/km] 66cal 38/60rpm 5) 1km - 1:08:53(1:08:53/km) 65/92bpm [4478b/km] 147cal 6/68rpm 6) 1km - 36:19(36:19/km) 69/93bpm [2506b/km] 90cal 10/79rpm 7) 0km - 1(15:51/km) 59/59bpm [935b/km] Add a comment
Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29
-	0.5mi, 4:34 Run - General 1) 0.84km - 4:34(5:25/km) 145/155bpm [786b/km] 64cal Add a comment 3.4mi, 28:01 Run - General 1) 1km - 5:12(5:12/km) 147/154bpm [765b/km] 78cal 2) 1km - 5:06(5:06/km) 156/161bpm [796b/km] 81cal 3) 1km - 4:59(4:59/km) 157/162bpm [783b/km] 78cal 4) 1km - 5:01(5:01/km) 157/165bpm [786b/km] 79cal 5) 1km - 5:01(5:01/km) 156/162bpm [783b/km] 78cal 6) 0.54km - 2:42(5:01/km) 159/161bpm [798b/km] 44cal Add a comment 3.5mi, 28:30 Run - General 1) 1km - 5:04(5:04/km) 139/153bpm [705b/km] 72cal 2) 1km - 4:52(4:52/km) 151/156bpm [735b/km] 74cal 3) 1km - 4:52(4:52/km) 150/153bpm [730b/km] 72cal 4) 1km - 5:05(5:05/km) 148/151bpm [752b/km] 76cal 5) 1km - 5:06(5:06/km) 152/156bpm [774b/km] 78cal 6) 0.68km - 3:31(5:11/km) 155/158bpm [804b/km] 54cal Add a comment 2.5mi, 54:33 Walk - General 1) 1km - 13:26(13:26/km) 64/72bpm [860b/km] 61cal 48/59rpm 2) 1km - 13:12(13:12/km) 76/86bpm [1004b/km] 65cal 47/101rpm 3) 1km - 14:38(14:38/km) 73/87bpm [1069b/km] 65cal 41/62rpm 4) 1km - 13:15(13:15/km) 70/78bpm [927b/km] 64cal 48/114rpm 5) 0km - 2(16:56/km) 71/71bpm [1203b/km] 54/54rpm Add a comment	-	-	-	-	6.8mi, 4:44:26 Walk - General 1) 1km - 17:13(17:13/km) 77/98bpm [1326b/km] 78cal 33/72rpm 2) 1km - 13:48(13:48/km) 71/80bpm [980b/km] 63cal 47/71rpm 3) 1km - 18:46(18:46/km) 73/92bpm [1370b/km] 72cal 28/61rpm 4) 1km - 20:52(20:52/km) 72/85bpm [1502b/km] 75cal 24/103rpm 5) 1km - 19:30(19:30/km) 72/91bpm [1404b/km] 72cal 24/61rpm 6) 1km - 19:53(19:53/km) 74/88bpm [1471b/km] 71cal 24/65rpm 7) 1km - 1:01:51(1:01:51/km) 72/86bpm [4453b/km] 175cal 7/68rpm 8) 1km - 23:39(23:39/km) 81/97bpm [1915b/km] 98cal 26/71rpm 9) 1km - 42:57(42:57/km) 79/90bpm [3394b/km] 142cal 1/68rpm 10) 1km - 24:47(24:47/km) 79/91bpm [1958b/km] 99cal 24/68rpm 11) 1km - 21:07(21:07/km) 84/104bpm [1774b/km] 93cal 15/79rpm 12) 0km - 3(42:52/km) 85/85bpm [3644b/km] Add a comment
Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6
3.7mi, 2:07:54 Walk - General 1) 1km - 14:17(14:17/km) 85/92bpm [1214b/km] 69cal 47/59rpm 2) 1km - 24:08(24:08/km) 83/95bpm [2004b/km] 105cal 31/79rpm 3) 1km - 21:23(21:23/km) 82/114bpm [1753b/km] 89cal 22/61rpm 4) 1km - 22:22(22:22/km) 80/91bpm [1789b/km] 87cal 28/120rpm 5) 1km - 29:41(29:41/km) 80/97bpm [2375b/km] 108cal 18/68rpm 6) 1km - 16:02(16:02/km) 85/98bpm [1362b/km] 65cal 21/65rpm 7) 0km - 2(48:41/km) 78/78bpm [3797b/km] Add a comment	6.6mi, 3:16:53 Walk - General 1) 1km - 14:07(14:07/km) 83/95bpm [1172b/km] 72cal 46/100rpm 2) 1km - 13:56(13:56/km) 75/84bpm [1046b/km] 63cal 45/79rpm 3) 1km - 22:09(22:09/km) 73/87bpm [1617b/km] 78cal 22/79rpm 4) 1km - 21:51(21:51/km) 72/84bpm [1573b/km] 76cal 16/66rpm 5) 1km - 16:29(16:29/km) 71/84bpm [1170b/km] 68cal 35/62rpm 6) 1km - 13:22(13:22/km) 82/94bpm [1096b/km] 69cal 46/77rpm 7) 1km - 29:05(29:05/km) 72/100bpm [2094b/km] 80cal 12/61rpm 8) 1km - 23:59(23:59/km) 75/91bpm [1798b/km] 88cal 17/62rpm 9) 1km - 16:12(16:12/km) 76/96bpm [1231b/km] 71cal 36/62rpm 10) 1km - 15:43(15:43/km) 75/90bpm [1179b/km] 70cal 42/68rpm 11) 0.67km - 9:59(14:58/km) 78/89bpm [1167b/km] 45cal 43/63rpm Add a comment	-	1.3mi, 32:18 Walk - General 1) 1km - 15:21(15:21/km) 93/103bpm [1427b/km] 78cal 40/108rpm 2) 1km - 12:34(12:34/km) 98/111bpm [1232b/km] 66cal 50/71rpm 3) 0.16km - 4:24(28:20/km) 89/97bpm [2522b/km] 20cal 19/58rpm Add a comment	-	-	-

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