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NavyAl F45

FETCH SUPPORTER

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Mileage
Training

FERC

Races
238
Miles
12276
Miles
5600
Miles
1574
5k
18:52
10k
39:21
10M
1:05:35
Half
1:26:59
Mara
3:27:47

About Me
I run. I cycle. I help Older Adults be healthier and happier. Show More...

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Recent Training
18th May	Easy	5.2mi	49:31
17th May	General	3.5mi	1:02:39
16th May	Easy	10.3mi	1:33:27
15th May	Elliptical	1.9mi	14:38
15th May	Weights	0mi	33:59

Planned Races
Windmill Half Marathon	8th Aug
Wigan 10k	5th Sep
Blackpool Festival of Running 2021	12th Sep
Glasgow to Edinburgh Ultra	9th Oct

12 Month Benchmarks	Run	Bike
Mile	7:13	3:25
5k	23:32	12:10
5mi	38:08	20:49
10k	47:42	27:57
10mi	1:17:42	45:03
Half	1:41:50	0

Recent Pictures

2021 Targets	Set your targets
Bike 500 Run 1600 Walk 250

Recent Threads
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Badges Collected	See available badges
+ 144 others

Best Times
Best WAVA

Dist	Races	PB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
5km	176	18:52 6:04/mi				22:01	20:42	20:33	19:37	18:52	19:37	20:36	21:21
7km	2	30:57 7:07/mi				31:45	30:57
6mi	1	48:04 8:01/mi			48:04
10km	14	39:21 6:20/mi	48:11	49:31	48:49	44:56	44:43	42:54	41:32	39:21	42:30	44:17
10mi	7	1:05:35 6:34/mi								1:05:35	1:09:27	1:11:35	1:14:00
13.1mi	20	1:26:59 6:38/mi	1:56:38		1:34:08		1:46:43		1:33:55	1:26:59	1:52:48	1:36:59	1:48:49
26.2km	2	1:52:42 6:55/mi							2:01:29	1:52:42
26.2mi	14	3:27:47 7:56/mi					3:51:32	3:49:30			3:32:27	3:27:47	4:13:34
50mi	1	8:17:00 9:56/mi									8:17:00
69mi	1	15:04:04 13:06/mi									15:04:04

Date	Planned Races			Distance
9 Oct	Glasgow to Edinburgh Ultra Confirmed			56mi
12 Sep	Blackpool Festival of Running 2021 Confirmed			26.2mi
5 Sep	Wigan 10k Confirmed			10km
8 Aug	Windmill Half Marathon Confirmed			13.1mi
2020		Result	WAVA	Distance
6 Sep	Wigan Half Marathon - Cancelled		0.00	13.1mi
23 May	Fetch Virtual Weekend Half Marathon	1:48:49	64.48	13.1mi
14 Mar	Kew Woods parkrun	21:32	72.37	5km
7 Mar	Kew Woods parkrun	21:35	72.20	5km
1 Mar	Oulton Park Running GP: Marathon	4:13:34	56.78	26.2mi
22 Feb	Kew Woods parkrun	22:03	70.67	5km
8 Feb	Shrewsbury parkrun	21:21	72.99	5km
26 Jan	St Annes 10 mile run	1:14:00	71.11	10mi
18 Jan	Kew Woods parkrun	21:39	71.98	5km
4 Jan	Kew Woods parkrun	23:00	67.75	5km
1 Jan	Southport parkrun	21:40	71.92	5km
2019		Result	WAVA	Distance
21 Dec	Kew Woods parkrun	22:16	69.98	5km
14 Dec	Kew Woods parkrun	23:31	66.26	5km
7 Dec	Kew Woods parkrun	21:42	71.81	5km
1 Dec	Oulton Park Running Grand Prix	3:37:13	66.28	26.2mi
17 Nov	Preston 10 mile Road Race	1:11:35	73.51	10mi
16 Nov	Southport parkrun	20:36	75.65	5km
9 Nov	Kew Woods parkrun	21:48	71.48	5km
12 Oct	Southport parkrun	20:49	74.86	5km
6 Oct	West Coast Half Marathon	1:41:18	68.63	13.1mi
28 Sep	Kew Woods parkrun	23:12	67.17	5km
7 Sep	Ruchill parkrun	22:07	70.46	5km
1 Sep	Wigan 10k	44:17	72.62	10km
31 Aug	Kew Woods parkrun	22:17	69.93	5km
24 Aug	Kew Woods parkrun	22:37	68.90	5km
18 Aug	Fleetwood Half Marathon	1:45:40	65.80	13.1mi
4 Aug	Scorcher Running Festival Day 10	1:45:11	66.10	13.1mi
3 Aug	Scorcher Running Festival Day 9	4:12:17	57.07	26.2mi
28 Jul	Scorcher Running Festival Day 3	4:20:28	55.27	26.2mi
27 Jul	Scorcher Running Festival Day 2	3:56:47	60.80	26.2mi
13 Jul	Kew Woods parkrun	21:22	72.93	5km
15 Jun	Kew Woods parkrun	21:47	71.54	5km
1 Jun	Kew Woods parkrun	21:27	72.65	5km
25 May	Kew Woods parkrun	21:27	72.65	5km
18 May	Kew Woods parkrun	21:31	72.42	5km
4 May	Kew Woods parkrun	21:37	72.09	5km
28 Apr	Blackpool Marathon	3:41:21	65.04	26.2mi
6 Apr	Kew Woods parkrun	21:18	73.16	5km
30 Mar	Kew Woods parkrun	21:12	73.51	5km
23 Mar	Kew Woods parkrun	21:05	73.35	5km
17 Mar	Run Wigan Festival Half Marathon	1:36:59	71.08	13.1mi
16 Mar	Southport parkrun	21:06	73.29	5km
3 Mar	Oulton Park Running Grand Prix	3:27:47	68.68	26.2mi
23 Feb	Kew Woods parkrun	21:19	72.54	5km
16 Feb	Kew Woods parkrun	21:23	72.32	5km
2 Feb	Southport parkrun	20:48	74.35	5km
18 Jan	Muscat Half Marathon	1:39:57	68.97	13.1mi
12 Jan	Southport parkrun	20:57	73.81	5km
5 Jan	Kew Woods parkrun	21:48	70.94	5km
1 Jan	Liverbird Marathon Double day 2	3:38:20	65.36	26.2mi
2018		Result	WAVA	Distance
29 Dec	Kew Woods parkrun	22:15	69.50	5km
2 Dec	Running Grand Prix Oulton Park	3:32:27	67.17	26.2mi
18 Nov	Preston 10	1:09:27	75.13	10mi
3 Nov	Southport parkrun	23:40	65.34	5km
27 Oct	Southport parkrun	20:23	75.87	5km
21 Oct	firstandlastrunning Plym Trail AUTUMN Marathon Day 2	3:43:50	63.76	26.2mi
20 Oct	firstandlastrunning Plym Trail AUTUMN Marathon Day 1	3:52:00	61.51	26.2mi
29 Sep	Southport parkrun	20:15	76.37	5km
9 Sep	Wigan 10k	42:30	75.03	10km
12 Aug	Preston 10 miler	1:13:08	71.35	10mi
11 Aug	Southport parkrun	22:46	67.92	5km
4 Aug	Southport parkrun	20:17	76.24	5km
14 Jul	Southport parkrun	21:18	72.60	5km
16 Jun	Rat Race The Wall	15:04:04	50.89	69mi
20 May	Liverpool Rock 'n' Roll Half Marathon	1:52:48	61.11	13.1mi
12 May	Southport parkrun	21:18	72.60	5km
14 Apr	Southport parkrun	19:57	77.51	5km
2 Apr	Liverpool To Manchester L2M Ultra	8:17:00	62.76	50mi
24 Mar	Southport parkrun	22:00	69.80	5km
10 Mar	Southport parkrun	21:55	70.07	5km
24 Feb	Southport parkrun	21:33	71.26	5km
10 Feb	Southport parkrun	21:01	73.07	5km
3 Feb	Southport parkrun	20:09	76.21	5km
27 Jan	Southport parkrun	19:37	78.28	5km
20 Jan	Plym Trail Series WINTER Weekend Marathon Day 1	3:35:50	65.59	26.2mi
13 Jan	Southport parkrun	19:37	78.28	5km
1 Jan	Southport parkrun	22:46	67.45	5km
2017		Result	WAVA	Distance
30 Dec	Southport parkrun	20:06	76.40	5km
23 Dec	Southport parkrun	19:27	78.95	5km
9 Dec	Southport parkrun	20:21	75.46	5km
2 Dec	Southport parkrun	19:24	79.16	5km
19 Nov	Preston 10 mile road race	1:16:41	67.51	10mi
18 Nov	Southport parkrun	19:41	78.02	5km
11 Nov	Southport parkrun	19:37	78.28	5km
28 Oct	Southport parkrun	23:22	65.72	5km
21 Oct	Southport parkrun	19:34	78.48	5km
14 Oct	Southport parkrun	21:29	71.48	5km
8 Oct	MBNA Chester Metric Marathon	1:52:42	76.35	26.2km
7 Oct	Southport parkrun	21:52	70.23	5km
30 Sep	Southport parkrun	19:37	78.28	5km
23 Sep	Southport parkrun	19:41	78.02	5km
16 Sep	Southport parkrun	19:07	80.33	5km
3 Sep	Wigan 10k	39:21	80.42	10km
2 Sep	Southport parkrun	19:05	80.47	5km
19 Aug	Southport parkrun	19:34	78.48	5km
12 Aug	Southport parkrun	22:09	69.33	5km
29 Jul	Southport parkrun	19:07	80.33	5km
22 Jul	Southport parkrun	20:38	74.42	5km
15 Jul	Southport parkrun	19:14	79.84	5km
8 Jul	Southport parkrun	19:09	80.19	5km
2 Jul	Southport Half Marathon (Tour of Merseyside Race One)	1:26:59	78.63	13.1mi
1 Jul	Southport parkrun	19:05	80.47	5km
24 Jun	Southport parkrun	19:24	79.16	5km
18 Jun	Shrewsbury Half Marathon	1:34:20	72.50	13.1mi
17 Jun	Southport parkrun	19:25	79.09	5km
10 Jun	Southport parkrun	19:14	79.84	5km
3 Jun	Southport parkrun	19:06	80.40	5km
28 May	Rock ‘n’ Roll Liverpool Half Marathon	1:28:33	77.24	13.1mi
20 May	Southport parkrun	19:02	80.68	5km
14 May	Worden Park 10K	40:02	79.05	10km
13 May	Southport parkrun		0.00	5km
6 May	Southport parkrun	18:54	81.25	5km
29 Apr	Southport parkrun	18:55	81.18	5km
22 Apr	Southport parkrun	18:52	81.39	5km
15 Apr	Plymvalley parkrun	19:51	77.36	5km
8 Apr	Southport parkrun	19:01	80.75	5km
1 Apr	Southport parkrun	19:19	79.50	5km
25 Mar	Shrewsbury parkrun	19:30	78.25	5km
19 Mar	Wigan Half Marathon	1:30:10	75.31	13.1mi
12 Mar	Sweatshop 10	1:05:35	78.37	10mi
11 Mar	Southport parkrun	18:57	80.52	5km
4 Mar	Southport parkrun	19:29	78.31	5km
18 Feb	Southport parkrun	19:25	78.58	5km
11 Feb	Southport parkrun	19:21	78.85	5km
4 Feb	Southport parkrun	19:46	77.19	5km
29 Jan	St Anne's 10 Miler	1:08:56	74.56	10mi
28 Jan	Southport parkrun	19:59	76.35	5km
21 Jan	Southport parkrun	19:27	78.45	5km
14 Jan	Southport parkrun	19:38	77.71	5km
7 Jan	Southport parkrun	20:04	76.04	5km
1 Jan	Southport parkrun	20:26	74.67	5km
2016		Result	WAVA	Distance
24 Dec	Southport parkrun	20:16	75.29	5km
17 Dec	Southport parkrun	20:17	75.22	5km
10 Dec	Southport parkrun	20:54	73.00	5km
5 Nov	Southport parkrun	19:50	76.93	5km
29 Oct	Southport parkrun	19:37	77.78	5km
22 Oct	Southport parkrun	19:47	77.13	5km
15 Oct	Southport parkrun	19:43	77.39	5km
8 Oct	Southport parkrun	19:54	76.67	5km
2 Oct	MBNA Chester Metric Marathon	2:01:29	70.33	26.2km
24 Sep	Southport parkrun	19:45	77.26	5km
17 Sep	Southport parkrun	19:55	76.61	5km
10 Sep	Southport parkrun	19:54	76.67	5km
4 Sep	Wigan 10k	41:32	75.67	10km
27 Aug	Southport parkrun	20:02	76.16	5km
20 Aug	Southport parkrun	20:25	74.73	5km
6 Aug	Southport parkrun	20:02	76.16	5km
30 Jul	Southport parkrun	20:10	75.66	5km
23 Jul	Southport parkrun	20:17	75.22	5km
3 Jul	Southport Half Marathon	1:33:55	72.30	13.1mi
25 Jun	Southport parkrun	20:19	75.10	5km
18 Jun	Southport parkrun	20:36	74.07	5km
11 Jun	Southport Parkrun	20:40	73.83	5km
29 May	Rock ‘n’ Roll Liverpool Half Marathon	1:35:29	71.11	13.1mi
21 Feb	Great North West Half Marathon	1:40:39	67.02	13.1mi
2015		Result	WAVA	Distance
10 Oct	Pennington Flash parkrun	20:35	73.70	5km
26 Sep	Pennington Flash parkrun	20:33	73.82	5km
19 Sep	Pennington Flash parkrun	20:40	73.40	5km
6 Sep	Wigan 10k, Wigan	42:54	72.80	10km
8 Aug	Pennington Flash parkrun	21:00	72.24	5km
14 Jun	Rock ‘n’ Roll Liverpool Marathon	3:49:30	60.84	26.2mi
30 May	Pennington Flash parkrun	21:41	69.96	5km
16 May	Pennington Flash parkrun	22:16	68.13	5km
9 May	Plymvalley parkrun	22:47	66.58	5km
2 May	Plymvalley parkrun	22:22	67.83	5km
21 Mar	Plymvalley parkrun	22:15	67.83	5km
14 Mar	Plymvalley parkrun	22:44	66.38	5km
21 Feb	Plymvalley parkrun	24:33	61.47	5km
14 Feb	Plymvalley parkrun	24:32	61.51	5km
7 Feb	Plymvalley parkrun	23:00	65.61	5km
17 Jan	Plymvalley parkrun	23:26	64.40	5km
1 Jan	Plymvalley parkrun	24:00	62.88	5km
2014		Result	WAVA	Distance
27 Dec	Plymvalley parkrun	23:40	63.77	5km
20 Dec	Plymvalley parkrun	23:26	64.40	5km
13 Dec	Plymvalley parkrun	23:17	64.82	5km
22 Nov	Plymvalley parkrun	23:08	65.24	5km
15 Nov	Plymvalley parkrun	23:32	64.13	5km
8 Nov	Plymvalley parkrun	25:18	59.65	5km
2 Nov	Plymouth 10k	44:43	69.45	10km
1 Nov	Plymvalley parkrun	23:16	64.86	5km
18 Oct	Plymvalley parkrun	22:44	66.38	5km
11 Oct	Plymvalley parkrun	22:58	65.71	5km
5 Oct	MBNA Chester Marathon	3:51:32	59.94	26.2mi
27 Sep	Plymvalley parkrun	22:59	65.66	5km
20 Sep	Plymvalley parkrun	22:24	67.37	5km
13 Sep	Plymvalley parkrun	22:29	67.12	5km
7 Sep	Wigan 10k	1:18:38	39.49	10km
30 Aug	Plymvalley parkrun	22:13	67.93	5km
23 Aug	Plymvalley parkrun	22:14	67.88	5km
16 Aug	Plymvalley Parkrun	21:43	69.49	5km
9 Aug	Plymvalley Parkrun	22:34	66.87	5km
3 Aug	Indian Queens Half Marathon	1:46:43	62.83	13.1mi
26 Jul	Plymvalley Parkrun	22:13	67.93	5km
19 Jul	Plymvalley Parkrun	22:39	66.63	5km
12 Jul	Duckponds 7k	30:57	69.52	7km
12 Jul	Plymvalley Parkrun	22:48	66.19	5km
5 Jul	Lanhydrock Parkrun	23:59	62.92	5km
28 Jun	Plym valley parkrun	22:07	68.23	5km
18 Jun	RN Athletic Champs - 5000m	20:42	72.90	5km
14 Jun	Plymvalley Parkrun	22:08	68.18	5km
7 Jun	Plymvalley Parkrun	22:40	66.58	5km
31 May	Plymvalley Parkrun	22:18	67.67	5km
3 May	Plymvalley parkrun	22:10	68.08	5km
26 Apr	Plym valley parkrun	22:41	66.53	5km
19 Apr	Plymvalley parkrun	22:31	67.02	5km
12 Apr	Plymvalley parkrun	22:14	67.88	5km
29 Mar	Plymvalley parkrun	24:37	61.30	5km
22 Mar	Plymvalley parkrun	22:52	65.69	5km
16 Mar	Run Falmouth	1:47:46	61.89	13.1mi
1 Mar	Plymvalley parkrun	23:48	63.11	5km
12 Jan	January Jaunt	47:22	65.23	10km
11 Jan	Plymvalley parkrun	24:13	62.03	5km
4 Jan	Plymvalley parkrun	25:43	58.41	5km
1 Jan	Plymvalley parkrun	26:29	56.72	5km
2013		Result	WAVA	Distance
14 Dec	Plymvalley parkrun	24:15	61.94	5km
7 Dec	Plymvalley parkrun	23:18	64.47	5km
9 Nov	Plymvalley parkrun	23:51	62.98	5km
3 Nov	Plymouth 10K	44:56	68.77	10km
26 Oct	Plymvalley parkrun	23:18	64.47	5km
19 Oct	Plymvalley parkrun	23:40	63.47	5km
12 Oct	Plymvalley parkrun	22:46	65.98	5km
5 Oct	Plymvalley parkrun	23:04	65.12	5km
21 Sep	Plymvalley parkrun	23:42	63.38	5km
14 Sep	Plymvalley parkrun	23:26	64.10	5km
8 Sep	Wigan 10k	45:19	68.18	10km
31 Aug	Plymvalley parkrun	23:27	64.05	5km
10 Aug	Pennington Flash parkrun	22:01	68.22	5km
3 Aug	Plymvalley parkrun	23:15	64.60	5km
20 Jul	Plymvalley parkrun	22:47	65.93	5km
13 Jul	Duckponds 7k	31:45	67.44	7km
6 Jul	Plymvalley parkrun	22:28	66.86	5km
22 Jun	Plymvalley parkrun	22:54	65.59	5km
2012		Result	WAVA	Distance
1 Sep	Saltram 10K	48:49	63.02	10km
5 Aug	Indian Queens Half Marathon	1:38:39	67.28	13.1mi
29 Jul	6 Moor Miles	48:04	61.80	6mi
3 Jun	Plymouth Half Marathon	1:34:08	70.51	13.1mi
2011		Result	WAVA	Distance
2 Jan	First Chance 10k	49:31	61.69	10km
2010		Result	WAVA	Distance
24 Oct	Run 10k Plymouth City	48:11	63.40	10km
19 Sep	Truro Half marathon	1:56:38	56.46	13.1mi
30 May	Plymouth Half Marathon	1:57:17	56.15	13.1mi

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	9	13	10	3	3	0	0	0	0	0	0	0	39
2021	187	169	205	150	84	0	0	0	0	0	0	0	795
2021	0	0	0	27	0	0	0	0	0	0	0	0	27
2020	19	16	22	9	11	9	23	18	6	8	23	0	163
2020	137	111	170	148	176	185	136	151	99	116	155	147	1732
2020	42	37	26	29	27	34	54	84	88	133	4	76	633
2019	18	18	23	29	31	32	35	28	15	17	24	31	300
2019	136	123	144	134	123	129	134	119	93	140	125	129	1527
2019	22	29	25	38	47	26	39	35	29	33	26	20	369
2018	40	33	49	51	36	23	30	29	31	22	33	26	401
2018	146	159	150	86	115	130	88	104	155	147	111	137	1529
2018	4	0	4	5	40	14	36	23	27	27	30	20	231
2017	24	16	22	38	42	48	41	42	47	43	61	65	489
2017	130	133	120	156	151	111	124	126	157	150	121	169	1648
2017	107	60	82	56	78	81	72	82	23	20	15	2	680
2016	2	1	5	3	7	5	9	13	16	13	50	23	149
2016	108	81	100	102	105	94	107	124	110	121	27	102	1181
2016	85	111	109	94	120	142	139	94	168	96	115	79	1353
2015	5	0	0	0	0	9	4	0	0	0	5	0	22
2015	87	94	85	72	92	73	62	108	98	81	93	117	1061
2015	99	36	19	35	44	0	0	21	14	44	87	108	506
2014	0	0	2	0	6	0	0	0	0	0	2	0	11
2014	89	96	75	99	90	80	77	101	89	79	75	77	1026
2014	46	6	37	35	28	28	34	46	37	24	46	37	403
2013	42	42	48	92	21	47	52	25	42	54	47	66	578
2013	0	17	110	36	0	99	100	96	74	94	40	33	700
2012	65	82	111	122	75	76	55	86	91	102	122	91	1078
2012	109	43	91	35	86	59	14	41	32	10	0	0	521
2011	0	0	0	0	0	0	0	0	29	16	25	50	121
2011	0	0	0	0	0	0	0	0	25	27	71	53	177

Thu 22nd Apr Apr 22	Fri 23rd Apr Apr 23	Sat 24th Apr Apr 24	Sun 25th Apr Apr 25	Mon 26th Apr Apr 26	Tue 27th Apr Apr 27	Wed 28th Apr Apr 28
6.3mi, 50:36 Run - General Split Summary === 1) 1m - 8:09(8:09/m) 134/162bpm [1091b/mi] 88cal 7.37/7.83mph 2) 1m - 8:00(8:00/m) 135/143bpm [1080b/mi] 85cal 7.5/7.7mph 3) 1m - 8:04(8:04/m) 140/149bpm [1130b/mi] 88cal 7.43/7.78mph 4) 1m - 8:02(8:02/m) 147/153bpm [1180b/mi] 96cal 7.48/7.78mph 5) 1m - 7:59(7:59/m) 144/158bpm [1149b/mi] 85cal 7.52/7.74mph 6) 1m - 7:45(7:45/m) 144/153bpm [1117b/mi] 80cal 7.74/8.14mph 7) 0.33m - 2:38(7:53/m) 144/147bpm [1136b/mi] 27cal 7.61/8.1mph Add a comment	8.6mi, 1:09:44 Run - General Split Summary === 1) 1m - 8:04(8:04/m) 130/142bpm [1048b/mi] 85cal 7.44/9.1mph 2) 1m - 8:16(8:16/m) 136/144bpm [1125b/mi] 89cal 7.25/7.78mph 3) 1m - 8:06(8:06/m) 139/148bpm [1125b/mi] 87cal 7.41/7.6mph 4) 1m - 8:17(8:17/m) 140/148bpm [1161b/mi] 87cal 7.24/7.85mph 5) 1m - 8:15(8:15/m) 139/148bpm [1147b/mi] 80cal 7.27/7.76mph 6) 1m - 8:16(8:16/m) 140/146bpm [1158b/mi] 81cal 7.25/8.22mph 7) 1m - 8:02(8:02/m) 143/149bpm [1149b/mi] 81cal 7.46/8.14mph 8) 1m - 8:03(8:03/m) 145/149bpm [1168b/mi] 83cal 7.45/8.1mph 9) 0.56m - 4:25(7:51/m) 147/150bpm [1153b/mi] 47cal 7.65/7.99mph Add a comment	0mi, 26:40 Cross - Yoga Split Summary === 1) 0m - 26:40(0/m) 70/91bpm [INFb/mi] 56cal 59/82rpm Add a comment 3.1mi, 15:47 Bike - Commuting Split Summary === 1) 3.09m - 15:47(5:07/m) 122/156bpm [624b/mi] 159cal 11.73/14.71mph Add a comment 0mi, 24:39 Cross - Weights Dumbbell BOR, barbell BOR, lunges, assisted pull ups, cable row, cable ab pull, planks Split Summary === 1) 0m - 24:39(0/m) 82/106bpm [INFb/mi] 79cal Add a comment 1.9mi, 15:23 Cross - Elliptical Split Summary === 1) 0m - 15:23(0/m) 116/135bpm [INFb/mi] 122cal 101/110rpm Add a comment 3.2mi, 14:06 Bike - Commuting Split Summary === 1) 3.2m - 14:06(4:25/m) 120/160bpm [530b/mi] 141cal 13.6/16.7mph Add a comment	12.2mi, 1:40:22 Run - Medium Long Run Split Summary === 1) 1m - 7:58(7:58/m) 141/157bpm [1123b/mi] 98cal 7.53/7.74mph 2) 1m - 8:03(8:03/m) 147/160bpm [1183b/mi] 102cal 7.46/7.74mph 3) 1m - 8:11(8:11/m) 156/166bpm [1276b/mi] 112cal 7.33/7.74mph 4) 1m - 8:26(8:26/m) 143/165bpm [1206b/mi] 83cal 7.11/7.56mph 5) 1m - 8:24(8:24/m) 134/141bpm [1125b/mi] 63cal 7.15/7.43mph 6) 1m - 8:25(8:25/m) 135/142bpm [1136b/mi] 62cal 7.13/7.41mph 7) 1m - 8:20(8:20/m) 136/145bpm [1134b/mi] 63cal 7.19/7.6mph 8) 1m - 8:20(8:20/m) 135/141bpm [1125b/mi] 59cal 7.2/7.85mph 9) 1m - 8:28(8:28/m) 135/145bpm [1143b/mi] 59cal 7.08/7.74mph 10) 1m - 8:07(8:07/m) 135/144bpm [1096b/mi] 55cal 7.39/8.25mph 11) 1m - 8:01(8:01/m) 140/152bpm [1123b/mi] 69cal 7.48/7.93mph 12) 1m - 7:54(7:54/m) 140/148bpm [1105b/mi] 65cal 7.6/8.22mph 13) 0.22m - 1:45(7:52/m) 140/142bpm [1101b/mi] 14cal 7.63/7.83mph Add a comment	3.1mi, 52:14 Walk - General Split Summary === 1) 1m - 17:31(17:31/m) 74/91bpm [1297b/mi] 41cal 59/62rpm 3.42/4.11mph 2) 1m - 16:47(16:47/m) 75/81bpm [1259b/mi] 38cal 58/61rpm 3.57/4.55mph 3) 1m - 16:52(16:52/m) 79/88bpm [1332b/mi] 43cal 57/60rpm 3.56/4.38mph 4) 0.06m - 1:04(17:02/m) 80/82bpm [1362b/mi] 2cal 57/58rpm 3.52/3.95mph Add a comment 0mi, 33:55 Cross - Yoga Split Summary === 1) 0m - 33:55(0/m) 77/112bpm [INFb/mi] 91cal 58/59rpm Add a comment	5.6mi, 43:28 Run - General Split Summary === 1) 1m - 7:49(7:49/m) 136/152bpm [1064b/mi] 89cal 7.67/9.35mph 2) 1m - 7:46(7:46/m) 144/154bpm [1118b/mi] 96cal 7.73/8.04mph 3) 1m - 7:54(7:54/m) 143/149bpm [1131b/mi] 92cal 7.59/8.18mph 4) 1m - 7:54(7:54/m) 142/152bpm [1123b/mi] 86cal 7.59/7.93mph 5) 1m - 7:47(7:47/m) 141/149bpm [1097b/mi] 78cal 7.71/7.89mph 6) 0.56m - 4:17(7:42/m) 144/147bpm [1108b/mi] 46cal 7.8/7.97mph Add a comment	0mi, 38:14 Cross - Yoga Split Summary === 1) 0m - 38:14(0/m) 63/89bpm [INFb/mi] 59cal 58/60rpm Add a comment 6.2mi, 49:21 Run - General Split Summary === 1) 1m - 7:57(7:57/m) 118/130bpm [938b/mi] 68cal 7.55/8.75mph 2) 1m - 8:16(8:16/m) 131/149bpm [1083b/mi] 85cal 7.26/7.97mph 3) 1m - 8:11(8:11/m) 139/149bpm [1137b/mi] 93cal 7.33/8.33mph 4) 1m - 8:16(8:16/m) 141/151bpm [1167b/mi] 93cal 7.25/8.79mph 5) 1m - 7:50(7:50/m) 146/153bpm [1144b/mi] 93cal 7.65/8.52mph 6) 1m - 7:38(7:38/m) 147/156bpm [1123b/mi] 91cal 7.85/8.22mph 7) 0.16m - 1:12(7:39/m) 147/150bpm [1125b/mi] 14cal 7.84/7.87mph Add a comment
Thu 29th Apr Apr 29	Fri 30th Apr Apr 30	Sat 1st May May 1	Sun 2nd May May 2	Mon 3rd May May 3	Tue 4th May May 4	Wed 5th May May 5
0mi, 17:04 Cross - Yoga Split Summary === 1) 0m - 17:04(0/m) 57/97bpm [INFb/mi] 25cal 58/58rpm Add a comment 6mi, 47:45 Run - General Split Summary === 1) 1m - 8:04(8:04/m) 130/139bpm [1048b/mi] 86cal 7.44/7.74mph 2) 1m - 8:12(8:12/m) 134/146bpm [1098b/mi] 88cal 7.32/8.22mph 3) 1m - 8:04(8:04/m) 135/139bpm [1088b/mi] 83cal 7.44/7.74mph 4) 1m - 7:57(7:57/m) 134/139bpm [1066b/mi] 77cal 7.54/7.64mph 5) 1m - 7:58(7:58/m) 136/142bpm [1082b/mi] 76cal 7.54/7.74mph 6) 0.97m - 7:31(7:47/m) 141/146bpm [1098b/mi] 79cal 7.71/8.33mph Add a comment	-	0mi, 30:16 Cross - Yoga Split Summary === 1) 0m - 30:16(0/m) 77/114bpm [INFb/mi] 80cal 58/64rpm Add a comment 8.5mi, 1:09:42 Run - General Split Summary === 1) 1m - 8:00(8:00/m) 153/177bpm [1223b/mi] 110cal 7.51/7.74mph 2) 1m - 8:05(8:05/m) 171/183bpm [1383b/mi] 126cal 7.42/7.83mph 3) 1m - 8:18(8:18/m) 178/190bpm [1476b/mi] 134cal 7.24/7.85mph 4) 1m - 8:21(8:21/m) 146/179bpm [1220b/mi] 77cal 7.18/7.24mph 5) 1m - 8:13(8:13/m) 139/145bpm [1143b/mi] 59cal 7.3/7.41mph 6) 1m - 8:34(8:34/m) 135/143bpm [1157b/mi] 51cal 7/7.51mph 7) 1m - 8:16(8:16/m) 139/146bpm [1149b/mi] 58cal 7.26/7.6mph 8) 1m - 8:11(8:11/m) 142/152bpm [1161b/mi] 66cal 7.34/7.87mph 9) 0.46m - 3:44(8:08/m) 142/148bpm [1155b/mi] 30cal 7.38/7.56mph Add a comment	11mi, 1:34:58 Run - General Sore hamstrings. And a felt quite lethargic Split Summary === 1) 1m - 8:22(8:22/m) 119/131bpm [995b/mi] 74cal 7.18/7.76mph 2) 1m - 8:18(8:18/m) 129/138bpm [1071b/mi] 82cal 7.23/7.64mph 3) 1m - 8:28(8:28/m) 134/151bpm [1134b/mi] 84cal 7.09/7.26mph 4) 1m - 8:40(8:40/m) 130/134bpm [1126b/mi] 73cal 6.93/7.6mph 5) 1m - 8:27(8:27/m) 131/137bpm [1108b/mi] 71cal 7.09/7.33mph 6) 1m - 9:26(9:26/m) 127/137bpm [1198b/mi] 68cal 6.36/7.68mph 7) 1m - 8:36(8:36/m) 127/133bpm [1093b/mi] 58cal 6.97/7.39mph 8) 1m - 8:46(8:46/m) 131/134bpm [1148b/mi] 64cal 6.85/6.99mph 9) 1m - 8:51(8:51/m) 131/137bpm [1159b/mi] 63cal 6.78/7.2mph 10) 1m - 8:36(8:36/m) 132/153bpm [1134b/mi] 64cal 6.98/7.87mph 11) 1m - 8:10(8:10/m) 136/144bpm [1112b/mi] 68cal 7.34/7.68mph 12) 0.04m - 18(7:44/m) 137/140bpm [1060b/mi] 2cal 7.75/7.51mph Add a comment	5.3mi, 43:25 Run - General Split Summary === 1) 1m - 8:12(8:12/m) 132/141bpm [1082b/mi] 89cal 7.32/7.58mph 2) 1m - 8:18(8:18/m) 135/141bpm [1122b/mi] 89cal 7.22/7.56mph 3) 1m - 8:11(8:11/m) 152/176bpm [1245b/mi] 105cal 7.33/7.64mph 4) 1m - 8:22(8:22/m) 173/180bpm [1446b/mi] 128cal 7.18/7.78mph 5) 1m - 8:11(8:11/m) 143/175bpm [1171b/mi] 71cal 7.33/7.85mph 6) 0.26m - 2:10(8:13/m) 134/136bpm [1100b/mi] 13cal 7.31/7.39mph Add a comment	-	6.5mi, 53:27 Run - General Split Summary === 1) 1m - 8:07(8:07/m) 132/142bpm [1070b/mi] 87cal 7.4/7.72mph 2) 1m - 8:13(8:13/m) 135/143bpm [1109b/mi] 88cal 7.3/7.56mph 3) 1m - 8:16(8:16/m) 135/140bpm [1117b/mi] 83cal 7.25/7.45mph 4) 1m - 8:26(8:26/m) 134/141bpm [1131b/mi] 78cal 7.11/7.33mph 5) 1m - 8:28(8:28/m) 136/141bpm [1151b/mi] 77cal 7.09/7.47mph 6) 1m - 8:16(8:16/m) 139/146bpm [1149b/mi] 79cal 7.26/8.31mph 7) 0.46m - 3:42(8:06/m) 142/148bpm [1149b/mi] 37cal 7.41/7.6mph Add a comment
Thu 6th May May 6	Fri 7th May May 7	Sat 8th May May 8	Sun 9th May May 9	Mon 10th May May 10	Tue 11th May May 11	Wed 12th May May 12
0mi, 29:38 Cross - Kettlebells Split Summary === 1) 0m - 29:38(0/m) 101/145bpm [INFb/mi] 162cal Add a comment	6.2mi, 49:34 Run - General I wanted to go further but I was pushed for time and had to get back for a dentist appointment Split Summary === 1) 1m - 7:57(7:57/m) 126/136bpm [1001b/mi] 78cal 7.55/7.97mph 2) 1m - 7:57(7:57/m) 134/141bpm [1065b/mi] 85cal 7.55/8.18mph 3) 1m - 8:00(8:00/m) 143/149bpm [1145b/mi] 96cal 7.49/7.95mph 4) 1m - 8:16(8:16/m) 142/149bpm [1174b/mi] 92cal 7.26/7.91mph 5) 1m - 8:06(8:06/m) 142/152bpm [1150b/mi] 85cal 7.41/7.85mph 6) 1m - 8:03(8:03/m) 143/157bpm [1150b/mi] 84cal 7.46/8.01mph 7) 0.16m - 1:17(7:50/m) 145/148bpm [1136b/mi] 14cal 7.65/7.87mph Add a comment	7mi, 58:07 Run - General Split Summary === 1) 1m - 8:12(8:12/m) 141/157bpm [1157b/mi] 101cal 7.31/7.68mph 2) 1m - 8:17(8:17/m) 141/148bpm [1168b/mi] 97cal 7.25/7.53mph 3) 1m - 8:18(8:18/m) 141/149bpm [1170b/mi] 92cal 7.23/7.72mph 4) 1m - 8:15(8:15/m) 141/151bpm [1162b/mi] 87cal 7.28/7.81mph 5) 1m - 8:05(8:05/m) 141/151bpm [1139b/mi] 83cal 7.43/7.74mph 6) 1m - 8:33(8:33/m) 138/143bpm [1179b/mi] 73cal 7.02/7.99mph 7) 1m - 8:21(8:21/m) 139/145bpm [1160b/mi] 72cal 7.19/7.68mph 8) 0.02m - 8(7:39/m) 136/138bpm [1039b/mi] 1cal 7.85/7.08mph Add a comment	10.4mi, 1:28:28 Run - General Wanted to try and get to Wiggins Lane but wasn't sure how far it was and I knew I didn't have it in me to run back via the Moss. Blustery showers. Also had an ocular migraine on the way back. I could see like a heat shimmering surface that was like a zigzag. It lasted about 15 mins. No other symptoms. Split Summary === 1) 1m - 8:12(8:12/m) 124/138bpm [1017b/mi] 78cal 7.31/7.66mph 2) 1m - 8:21(8:21/m) 131/146bpm [1094b/mi] 84cal 7.18/7.83mph 3) 1m - 8:18(8:18/m) 135/146bpm [1120b/mi] 85cal 7.23/7.39mph 4) 1m - 8:26(8:26/m) 137/143bpm [1156b/mi] 85cal 7.11/7.35mph 5) 1m - 8:36(8:36/m) 139/147bpm [1195b/mi] 88cal 6.98/7.47mph 6) 1m - 9:21(9:21/m) 132/147bpm [1235b/mi] 73cal 6.41/7.37mph 7) 1m - 8:18(8:18/m) 133/140bpm [1103b/mi] 63cal 7.23/7.72mph 8) 1m - 8:36(8:36/m) 132/138bpm [1135b/mi] 61cal 6.97/7.81mph 9) 1m - 8:25(8:25/m) 135/139bpm [1137b/mi] 65cal 7.12/7.47mph 10) 1m - 8:25(8:25/m) 137/146bpm [1152b/mi] 68cal 7.13/7.49mph 11) 0.42m - 3:30(8:18/m) 138/143bpm [1146b/mi] 29cal 7.23/7.41mph Add a comment	6.1mi, 51:57 Run - General Split Summary === 1) 1m - 8:25(8:25/m) 132/142bpm [1111b/mi] 91cal 7.13/7.39mph 2) 1m - 8:23(8:23/m) 135/141bpm [1132b/mi] 90cal 7.15/7.53mph 3) 1m - 8:31(8:31/m) 140/156bpm [1192b/mi] 96cal 7.05/7.31mph 4) 1m - 8:29(8:29/m) 137/156bpm [1162b/mi] 82cal 7.07/7.33mph 5) 1m - 8:44(8:44/m) 135/142bpm [1179b/mi] 76cal 6.87/7.2mph 6) 1m - 8:29(8:29/m) 135/142bpm [1145b/mi] 70cal 7.08/7.39mph 7) 0.11m - 56(8:10/m) 136/140bpm [1110b/mi] 7cal 7.35/7.41mph Add a comment	-	0mi, 27:04 Cross - Kettlebells Twice through tabata timer in the gym. Mostly kettlebell based including swings, shoulder press, squats, lunges, halos, russian twists. Also burpees, press ups, 3min plank, landmine kneeling shoulder press Split Summary === 1) 0m - 27:04(0/m) 111/155bpm [INFb/mi] 190cal Add a comment
Thu 13th May May 13	Fri 14th May May 14	Sat 15th May May 15	Sun 16th May May 16	Mon 17th May May 17	Tue 18th May May 18	Wed 19th May May 19
-	7.3mi, 59:40 Run - General First run after 3 days off to rest the hamstrings. They still felt a bit tight but not as bad, and manageable Split Summary === 1) 1m - 8:05(8:05/m) 149/164bpm [1204b/mi] 106cal 7.43/8.08mph 2) 1m - 8:10(8:10/m) 163/171bpm [1332b/mi] 118cal 7.34/9.89mph 3) 1m - 8:14(8:14/m) 164/172bpm [1350b/mi] 119cal 7.29/8.01mph 4) 1m - 8:26(8:26/m) 151/171bpm [1275b/mi] 97cal 7.11/7.74mph 5) 1m - 8:16(8:16/m) 140/151bpm [1158b/mi] 68cal 7.26/8.06mph 6) 1m - 8:14(8:14/m) 144/158bpm [1185b/mi] 76cal 7.29/7.76mph 7) 1m - 8:05(8:05/m) 144/149bpm [1164b/mi] 73cal 7.42/7.72mph 8) 0.25m - 2:10(8:29/m) 144/152bpm [1222b/mi] 18cal 7.07/7.41mph Add a comment	1.9mi, 14:38 Cross - Elliptical Split Summary === 1) 0m - 14:38(0/m) 124/142bpm [INFb/mi] 133cal 100/112rpm Add a comment 0mi, 33:59 Cross - Weights Seated row, lat pull down, tricep press, bulgarian split squat, press ups, ball roll outs, plank shoulder touches, cable chest press Split Summary === 1) 0m - 33:59(0/m) 80/127bpm [INFb/mi] 101cal Add a comment 0.9mi, 8:17 Cross - Elliptical Split Summary === 1) 0m - 8:17(0/m) 122/133bpm [INFb/mi] 74cal 99/106rpm Add a comment	10.3mi, 1:33:27 Run - Easy Took it easy. Left hamstring still sore Split Summary === 1) 1m - 8:18(8:18/m) 129/138bpm [1071b/mi] 85cal 7.23/7.64mph 2) 1m - 8:26(8:26/m) 135/144bpm [1139b/mi] 89cal 7.11/7.28mph 3) 1m - 8:45(8:45/m) 137/146bpm [1198b/mi] 92cal 6.86/7.26mph 4) 1m - 8:45(8:45/m) 135/139bpm [1181b/mi] 81cal 6.86/7.03mph 5) 1m - 10:38(10:38/m) 126/141bpm [1340b/mi] 72cal 5.64/7.62mph 6) 1m - 9:25(9:25/m) 129/146bpm [1215b/mi] 72cal 6.37/7.16mph 7) 1m - 9:07(9:07/m) 130/139bpm [1185b/mi] 63cal 6.58/6.95mph 8) 1m - 9:51(9:51/m) 129/143bpm [1271b/mi] 66cal 6.09/7.47mph 9) 1m - 8:48(8:48/m) 132/143bpm [1162b/mi] 64cal 6.82/7.01mph 10) 1m - 8:53(8:53/m) 136/145bpm [1209b/mi] 72cal 6.75/7.1mph 11) 0.29m - 2:30(8:30/m) 137/143bpm [1164b/mi] 21cal 7.06/7.16mph Add a comment	3.5mi, 1:02:39 Walk - General Split Summary === 1) 1m - 18:16(18:16/m) 91/120bpm [1663b/mi] 80cal 56/59rpm 3.28/3.99mph 2) 1m - 17:45(17:45/m) 87/104bpm [1545b/mi] 63cal 56/61rpm 3.38/4.15mph 3) 1m - 18:07(18:07/m) 85/93bpm [1540b/mi] 57cal 56/60rpm 3.31/4.17mph 4) 0.49m - 8:31(17:16/m) 90/116bpm [1554b/mi] 32cal 57/60rpm 3.47/4.03mph Add a comment	5.2mi, 49:31 Run - Easy Natterjacks. Supposed to be 1, 2, 3, 4 mins efforts but I just took it easy because of my sore hamstring. Nice to be back and a lovely evening for a run. Split Summary === 1) 1m - 9:24(9:24/m) 137/152bpm [1288b/mi] 106cal 6.38/7.03mph 2) 1m - 9:27(9:27/m) 131/150bpm [1239b/mi] 88cal 6.35/7.85mph 3) 1m - 9:33(9:33/m) 136/148bpm [1298b/mi] 95cal 6.29/7.26mph 4) 1m - 9:27(9:27/m) 122/132bpm [1152b/mi] 59cal 6.35/7.16mph 5) 1m - 9:25(9:25/m) 123/132bpm [1159b/mi] 57cal 6.37/6.7mph 6) 0.24m - 2:16(9:31/m) 126/130bpm [1199b/mi] 15cal 6.31/6.68mph Add a comment	-

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