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Sprout M45

About
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All Races
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Mileage
Training

UTS

Races
264
Miles
11094
Miles
3
Miles
683
5k
20:21
5M
36:35
10k
43:07
10M
1:16:09
Half
1:40:05
20M
3:02:12
Mara
4:03:31

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Recent Training
17th Apr	General	5.7	6:37:16
16th Apr	General	4.0	36:30
15th Apr	General	0.5	4:41
15th Apr	Intervals	4.8	39:50
15th Apr	General	0.5	4:44

Planned Races
Cartmel Trail Challenge 18K	18th Sep

12 Month Benchmarks	Run	Bike
Mile	6:35	2:34
5k	20:49	9:35
5mi	33:45	15:39
10k	42:22	19:48
10mi	1:21:35	32:43
Half	1:50:21	43:14

Recent Pictures

Recent Threads
100 miles a month in 2021

Buddies (1)

Followers (2)

Badges Collected	See available badges
+ 152 others

Best Times
Best WAVA

Dist	Races	PB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021
5km	182	20:21 6:33/mi					22:26	20:55	20:21	21:19	21:02	21:22		25:50
5mi	9	36:35 7:19/mi						37:26	36:46	39:51	36:35
6mi	3	46:33 7:46/mi								46:33	48:54
10km	8	43:07 6:56/mi	56:00	52:30			47:38	48:26	46:40	43:07
8mi	3	1:03:54 7:59/mi								1:04:16	1:03:54	1:14:53
15km	2	1:23:08 8:55/mi			1:23:08
10mi	3	1:16:09 7:37/mi						1:18:48	1:16:09		1:19:29
17km	1	1:50:15 10:26/mi			1:50:15
12mi	4	1:35:42 7:59/mi						1:41:07	1:35:42	1:55:13	1:43:21
13.1mi	25	1:40:05 7:38/mi		2:04:21	1:49:33	1:55:13	1:49:36	1:42:55	1:40:05	1:47:09	1:43:55	1:51:35	1:41:55
17.1mi	1	2:49:59 9:56/mi						2:49:59
20mi	1	3:02:12 9:07/mi							3:02:12
26.2mi	21	4:03:31 9:18/mi			4:42:34	4:21:44	4:25:59	4:03:31	4:21:15	4:45:00	4:39:32	4:18:27

Date	Planned Races			Distance
18 Sep	Cartmel Trail Challenge 18K Confirmed			18km
2021		Result	WAVA	Distance
30 Jan	Fake parkrun	25:50	56.25	5km
2020		Result	WAVA	Distance
19 Jan	Essar Four Villages Half Marathon	1:41:55	62.30	13.1mi
2019		Result	WAVA	Distance
21 Dec	Birkenhead parkrun	21:22	67.50	5km
7 Dec	Birkenhead parkrun	24:48	58.16	5km
23 Nov	Birkenhead parkrun	21:47	66.21	5km
16 Nov	Birkenhead parkrun	21:39	66.62	5km
9 Nov	Birkenhead parkrun	21:38	66.67	5km
2 Nov	Birkenhead parkrun	22:52	63.07	5km
26 Oct	Snowdonia Marathon	4:18:27	51.74	26.2mi
19 Oct	Birkenhead parkrun	25:30	56.56	5km
6 Oct	MBNA Chester Metric Marathon		0.00	26.2km
29 Sep	Sandstone Trail A Race		0.00	17.1mi
8 Sep	Wirral half marathon	1:52:35	56.40	13.1mi
7 Sep	Whistle Stop Tour - Thurstaston Country Park	1:14:53	50.76	8mi
6 Sep	Whistle Stop Tour - Arrowe Park	39:34	59.39	5mi
26 May	Liverpool Rock 'n' Roll Half Marathon	2:01:00	52.03	13.1mi
20 Jan	Essar Four Villages Half Marathon	1:51:35	56.42	13.1mi
2018		Result	WAVA	Distance
27 Oct	Snowdonia Marathon		0.00	26.2mi
7 Oct	MBNA Chester Marathon		0.00	26.2mi
30 Sep	Sandstone Trail A Race		0.00	17.1mi
16 Sep	English Half Marathon		0.00	13.1mi
9 Sep	Wirral Half	1:43:55	60.59	13.1mi
8 Sep	Whistle Stop Tour - Thurstaston Country Park	1:03:54	59.00	8mi
8 Sep	Birkenhead parkrun	22:17	64.25	5km
7 Sep	Whistle Stop Tour - Arrowe Park	37:31	62.14	5mi
1 Sep	Birkenhead parkrun	21:54	65.37	5km
29 Aug	Wirral Seaside runs	21:21	67.05	5km
25 Aug	Birkenhead parkrun	22:06	64.78	5km
18 Aug	Birkenhead parkrun	26:00	54.66	5km
11 Aug	Bicester parkrun	21:02	67.57	5km
4 Aug	Birkenhead parkrun	21:21	66.56	5km
28 Jul	Birkenhead parkrun	23:50	59.63	5km
25 Jul	Wirral Seaside 5k	21:39	65.64	5km
21 Jul	Birkenhead parkrun	21:46	65.29	5km
14 Jul	Birkenhead parkrun	24:43	57.50	5km
7 Jul	Wirral Coastal Run	1:43:21	55.24	12mi
6 Jul	Tour of Merseyside Race #5	44:36	62.42	6mi
5 Jul	Tour of Merseyside Race #4 - Raging Red Bull 5	36:35	63.22	5mi
3 Jul	Tour of Merseyside Race #3 - Sustrans Cycle Trail	1:19:29	59.40	10mi
2 Jul	Tour of Merseyside Race #2 - Thurstaston Multi-terrain	48:54	56.93	6mi
1 Jul	Southport Half Marathon	1:50:01	56.76	13.1mi
30 Jun	Birkenhead parkrun	25:04	56.69	5km
27 Jun	Wirral Seaside 5k	22:38	62.79	5km
23 Jun	Birkenhead parkrun	21:24	66.41	5km
16 Jun	Birkenhead parkrun	21:35	65.84	5km
9 Jun	Birkenhead parkrun	21:43	65.44	5km
6 Jun	Birkenhead Park 5m	36:36	63.19	5mi
2 Jun	Knowsley parkrun	22:21	63.58	5km
30 May	Wirral Seaside 5k	22:05	64.35	5km
26 May	Northwich parkrun	23:21	60.86	5km
13 May	Excalibur Half	2:49:33	36.83	13.1mi
12 May	Birkenhead parkrun	26:09	54.34	5km
5 May	Birkenhead parkrun	25:07	56.58	5km
29 Apr	Chester Half Marathon	1:46:45	58.49	13.1mi
28 Apr	Birkenhead parkrun	26:55	52.80	5km
25 Apr	Wirral Seaside 5k	21:43	65.44	5km
21 Apr	Birkenhead parkrun	22:35	62.93	5km
14 Apr	Birkenhead parkrun	25:05	56.66	5km
8 Apr	Greater Manchester Marathon	4:39:32	47.04	26.2mi
31 Mar	Birkenhead parkrun	23:38	60.13	5km
28 Mar	Wirral Seaside 5k	22:34	62.97	5km
24 Mar	Birkenhead parkrun	23:13	61.21	5km
17 Mar	Grindleford Gallop		0.00	21mi
10 Mar	Birkenhead parkrun	22:00	64.60	5km
3 Mar	Ellesmere Port parkrun	23:23	60.77	5km
24 Feb	Birkenhead parkrun	22:41	62.65	5km
17 Feb	Parbold Hill Race		0.00	6.75mi
17 Feb	Birkenhead parkrun	24:49	57.26	5km
10 Feb	Birkenhead parkrun	26:48	53.03	5km
3 Feb	Birkenhead parkrun	24:48	57.30	5km
27 Jan	Birkenhead parkrun	24:43	57.50	5km
21 Jan	Essar Four Villages Half Marathon	1:51:23	56.06	13.1mi
20 Jan	Birkenhead parkrun	24:55	57.03	5km
13 Jan	Birkenhead parkrun	23:23	60.77	5km
6 Jan	Phoenix parkrun	23:20	60.91	5km
1 Jan	Chester parkrun	24:03	59.09	5km
1 Jan	Wepre parkrun	27:00	52.63	5km
2017		Result	WAVA	Distance
30 Dec	Birkenhead parkrun	23:54	59.46	5km
23 Dec	Birkenhead parkrun	23:39	60.09	5km
16 Dec	Birkenhead parkrun	22:15	63.87	5km
9 Dec	Birkenhead parkrun	22:51	62.19	5km
2 Dec	Birkenhead parkrun	24:13	58.68	5km
25 Nov	Birkenhead parkrun	23:11	61.30	5km
18 Nov	Birkenhead parkrun	21:44	65.39	5km
11 Nov	Birkenhead parkrun	21:19	66.67	5km
5 Nov	St Helens Striders' Trail 5	39:51	58.04	5mi
4 Nov	Birkenhead parkrun	22:41	62.65	5km
28 Oct	Snowdonia Marathon	4:58:14	44.09	26.2mi
21 Oct	Birkenhead parkrun	25:32	55.66	5km
14 Oct	Birkenhead parkrun	23:44	59.88	5km
8 Oct	MBNA Chester Marathon	4:45:00	46.14	26.2mi
7 Oct	Birkenhead parkrun	25:39	55.40	5km
24 Sep	Hoylake 10k	43:07	66.86	10km
23 Sep	Birkenhead parkrun	21:28	66.20	5km
16 Sep	Wepre parkrun	24:44	57.46	5km
10 Sep	Wirral Half Marathon	1:47:09	58.28	13.1mi
9 Sep	Birkenhead parkrun	22:48	62.33	5km
9 Sep	Whistle Stop Tour of Wirral Day 2 Thurstaston Country Park	1:04:16	58.18	8mi
8 Sep	Whistle Stop Tour of Wirral Day 1 Arrowe Park	38:10	60.60	5mi
30 Aug	Wirral Seaside runs	21:29	66.15	5km
26 Aug	Birkenhead parkrun	22:05	64.35	5km
19 Aug	Birkenhead parkrun	21:52	64.52	5km
12 Aug	Birkenhead parkrun	22:55	61.56	5km
5 Aug	Birkenhead parkrun	22:46	61.97	5km
29 Jul	Birkenhead parkrun	22:50	61.79	5km
22 Jul	Birkenhead parkrun	23:22	60.38	5km
15 Jul	Birkenhead parkrun	22:18	63.26	5km
8 Jul	Birkenhead parkrun	23:19	60.50	5km
8 Jul	Wirral Coastal Run	1:55:13	49.14	12mi
3 Jul	Tour of Merseyside Race #2 - Thurstaston Multi-terrain	46:33	59.32	6mi
1 Jul	Birkenhead parkrun	22:35	62.47	5km
24 Jun	Birkenhead parkrun	22:09	63.69	5km
10 Jun	Birkenhead parkrun	22:44	62.06	5km
3 Jun	Wepre parkrun	24:49	56.85	5km
28 May	Rock ‘n’ Roll Liverpool Half Marathon	1:54:33	54.06	13.1mi
27 May	Chester parkrun	25:01	56.39	5km
21 May	Chester Half marathon	2:01:34	50.94	13.1mi
20 May	Birkenhead parkrun	25:22	55.62	5km
13 May	Abingdon parkrun	22:49	61.83	5km
6 May	Birkenhead parkrun	22:08	63.74	5km
29 Apr	Crosby parkrun	22:06	63.84	5km
22 Apr	Birkenhead parkrun	23:26	60.20	5km
15 Apr	Birkenhead parkrun	23:00	61.34	5km
8 Apr	Markeaton parkrun	24:24	57.82	5km
1 Apr	Birkenhead parkrun	25:06	56.21	5km
25 Mar	Birkenhead parkrun	22:35	62.47	5km
18 Mar	Delamere parkrun	25:11	56.02	5km
12 Mar	wrexham half marathon		0.00	13.1mi
11 Mar	Birkenhead parkrun	25:18	55.76	5km
25 Feb	Croxteth Hall parkrun	25:05	56.24	5km
18 Feb	Birkenhead parkrun	24:12	58.30	5km
11 Feb	Birkenhead parkrun	23:45	59.40	5km
4 Feb	Erddig parkrun	24:25	57.78	5km
28 Jan	Birkenhead parkrun	23:47	59.32	5km
21 Jan	Ellesmere Port parkrun	24:11	58.34	5km
15 Jan	Four Villages Half Marathon	2:01:09	51.11	13.1mi
7 Jan	Chester parkrun	23:35	59.82	5km
2016		Result	WAVA	Distance
31 Dec	Birkenhead parkrun	22:51	61.74	5km
24 Dec	Birkenhead parkrun	23:18	60.55	5km
17 Dec	Birkenhead parkrun	23:12	60.81	5km
10 Dec	Chester parkrun	23:43	59.48	5km
3 Dec	Birkenhead parkrun	22:50	61.79	5km
26 Nov	Oxford parkrun	23:49	59.23	5km
12 Nov	Birkenhead parkrun	23:17	60.59	5km
5 Nov	Birkenhead parkrun	22:41	62.19	5km
29 Oct	Snowdonia Marathon	4:37:13	47.04	26.2mi
22 Oct	Birkenhead parkrun	22:03	63.98	5km
15 Oct	Birkenhead parkrun	22:53:00	1.03	5km
8 Oct	Birkenhead parkrun	21:40	65.11	5km
1 Oct	Birkenhead parkrun	24:07	58.50	5km
25 Sep	Baxters Loch Ness Marathon	4:40:08	46.55	26.2mi
17 Sep	Bicester parkrun	20:57	67.34	5km
10 Sep	Birkenhead parkrun	22:52	61.70	5km
4 Sep	South Cheshire 20	3:02:12	53.19	20mi
3 Sep	Birkenhead parkrun	21:02	67.07	5km
27 Aug	Birkenhead parkrun	23:34	59.86	5km
13 Aug	Birkenhead parkrun	20:48	67.34	5km
6 Aug	Birkenhead parkrun	25:28	55.00	5km
30 Jul	Birkenhead parkrun	20:35	68.04	5km
23 Jul	Birkenhead parkrun	24:26	57.32	5km
16 Jul	Birkenhead parkrun	21:37	64.79	5km
9 Jul	Tour Of Merseyside Day 6 of 6	1:35:42	58.69	12mi
8 Jul	Tour Of Merseyside Day 5 of 6	44:22	63.95	10km
7 Jul	Tour Of Merseyside Day 4 of 6	36:46	61.94	5mi
5 Jul	Tour Of Merseyside Day 3 of 6	1:16:09	61.00	10mi
4 Jul	Tour Of Merseyside Day 2 of 6	46:40	60.79	10km
3 Jul	Tour Of Merseyside Day 1 of 6	1:43:34	59.30	13.1mi
3 Jul	Southport Half Marathon	1:43:34	59.30	13.1mi
2 Jul	Birkenhead parkrun	24:16	57.72	5km
25 Jun	Birkenhead parkrun	22:26	62.43	5km
18 Jun	Birkenhead parkrun	21:30	65.14	5km
11 Jun	Birkenhead parkrun	24:11	57.91	5km
4 Jun	Birkenhead parkrun	22:44	61.61	5km
29 May	Rock ‘n’ Roll Liverpool Marathon	4:41:00	46.03	26.2mi
28 May	Wepre parkrun	27:05	51.71	5km
21 May	White Peak Marathon	4:21:15	49.51	26.2mi
14 May	Birkenhead parkrun	20:21	68.82	5km
7 May	Birkenhead parkrun	20:43	67.61	5km
30 Apr	Birkenhead parkrun	23:21	59.98	5km
16 Apr	Ellesmere Port parkrun	23:44	59.01	5km
9 Apr	Birkenhead parkrun	22:03	63.52	5km
2 Apr	Birkenhead parkrun	23:22	59.94	5km
26 Mar	Birkenhead parkrun	22:38	61.88	5km
19 Mar	Birkenhead parkrun	22:36	61.97	5km
12 Mar	Birkenhead parkrun	20:52	67.12	5km
5 Mar	Birkenhead parkrun	21:36	64.84	5km
27 Feb	Birkenhead parkrun	22:22	62.62	5km
20 Feb	Birkenhead parkrun	21:51	64.10	5km
13 Feb	Birkenhead parkrun	21:19	65.70	5km
6 Feb	Birkenhead parkrun	21:50	64.15	5km
30 Jan	Birkenhead parkrun	22:10	63.18	5km
23 Jan	Birkenhead parkrun	21:15	65.91	5km
17 Jan	Four Villages Half Marathon	1:40:05	61.37	13.1mi
16 Jan	Birkenhead parkrun	27:04	51.75	5km
9 Jan	Birkenhead parkrun	22:00	63.66	5km
2 Jan	Birkenhead parkrun	21:42	64.54	5km
1 Jan	Princes parkrun, Liverpool	21:49	64.20	5km
2015		Result	WAVA	Distance
26 Dec	Birkenhead parkrun	21:24	65.45	5km
19 Dec	Birkenhead parkrun	22:23	62.57	5km
12 Dec	Birkenhead parkrun	21:45	64.39	5km
6 Dec	Liverpool Santa Dash		0.00	2.84mi
5 Dec	Birkenhead parkrun	24:48	56.47	5km
28 Nov	Birkenhead parkrun	21:21	65.60	5km
21 Nov	Birkenhead parkrun	22:08	63.28	5km
7 Nov	Birkenhead parkrun	22:31	62.20	5km
31 Oct	Birkenhead parkrun	24:18	57.64	5km
24 Oct	Snowdonia Marathon	4:43:48	45.57	26.2mi
11 Oct	Yorkshire Marathon	4:11:53	51.35	26.2mi
3 Oct	Birkenhead Parkrun	21:01	66.64	5km
27 Sep	The Sandstone Trail A Race	2:49:59	48.35	17.1mi
26 Sep	Birkenhead parkrun	21:19	65.70	5km
13 Sep	Wirral Half Marathon	1:42:55	59.68	13.1mi
12 Sep	Birkenhead parkrun	27:25	51.08	5km
11 Sep	Whistle Stop Tour - Arrow Park	37:27	60.81	5mi
5 Sep	Ellesmere Port parkrun	21:44	64.44	5km
29 Aug	Birkenhead parkrun	21:00	66.69	5km
22 Aug	Oxford parkrun	21:43	64.03	5km
15 Aug	Birkenhead parkrun	21:08	65.80	5km
8 Aug	Birkenhead parkrun	20:55	66.48	5km
1 Aug	Birkenhead parkrun	21:13	65.54	5km
25 Jul	Ellesmere Port parkrun	23:28	59.26	5km
18 Jul	Birkenhead parkrun	21:23	65.03	5km
11 Jul	Tour Of Merseyside Day 6 of 6	1:41:07	55.09	12mi
10 Jul	Tour Of Merseyside Day 5 of 6		0.00	10km
9 Jul	Tour Of Merseyside Day 4 of 6	37:26	60.37	5mi
7 Jul	Tour Of Merseyside Day 3 of 6	1:18:48	58.47	10mi
6 Jul	Tour Of Merseyside Day 2 of 6	48:26	58.12	10km
5 Jul	Tour Of Merseyside Day 1 of 6	1:49:20	55.72	13.1mi
5 Jul	Southport Half Marathon	1:48:57	55.91	13.1mi
14 Jun	Rock ‘n’ Roll Liverpool Marathon	4:21:30	49.06	26.2mi
30 May	Delamere parkrun	22:00	63.21	5km
17 May	Brathay Windermere Marathon	4:03:31	52.68	26.2mi
9 May	Ellesmere Port parkrun	22:39	61.39	5km
2 May	Oxford parkrun	21:54	63.49	5km
25 Apr	Brockwell parkrun, Herne Hill	22:19	62.31	5km
18 Apr	Princes parkrun, Liverpool	21:58	63.30	5km
11 Apr	Princes parkrun, Liverpool	23:26	59.34	5km
4 Apr	Ellesmere Port parkrun	24:35	56.56	5km
28 Mar	Princes parkrun, Liverpool	23:07	60.15	5km
21 Mar	Ellesmere Port parkrun	24:32	56.68	5km
15 Mar	Barcelona Marathon	4:07:46	51.78	26.2mi
7 Mar	Ellesmere Port parkrun	23:38	58.84	5km
15 Feb	Village Bakery Half Marathon	1:44:38	58.22	13.1mi
7 Feb	Ellesmere Port parkrun	23:18	59.68	5km
31 Jan	Princes parkrun, Liverpool	23:04	60.28	5km
24 Jan	Ellesmere Port parkrun	25:07	55.36	5km
18 Jan	Four Villages Half Marathon - CANCELLED!		0.00	13.1mi
10 Jan	Ellesmere Port parkrun	24:45	56.18	5km
2014		Result	WAVA	Distance
20 Dec	Princes parkrun, Liverpool	22:26	61.98	5km
13 Dec	Ellesmere Port parkrun	22:51	60.85	5km
29 Nov	Ellesmere Port parkrun	23:45	58.55	5km
22 Nov	Princes parkrun, Liverpool	22:48	60.99	5km
15 Nov	Ellesmere Port parkrun	27:45	50.11	5km
8 Nov	Ellesmere Port parkrun	23:33	59.05	5km
25 Oct	Snowdonia Marathon	4:47:41	44.59	26.2mi
12 Oct	Wirral 10k	47:38	59.10	10km
5 Oct	MBNA Chester Marathon	4:26:27	48.15	26.2mi
8 Jun	Mersey Tunnel 10k	51:38	54.09	10km
25 May	Rock ‘n’ Roll Liverpool Marathon	4:25:59	47.86	26.2mi
13 Apr	London Marathon	4:27:00	47.68	26.2mi
22 Feb	Delamere parkrun	23:50	57.93	5km
19 Jan	Four Villages Half Marathon	1:49:36	55.16	13.1mi
2013		Result	WAVA	Distance
26 Oct	Snowdonia Marathon	4:56:08	42.99	26.2mi
13 Oct	Wirral Half Marathon	1:55:13	52.47	13.1mi
29 Sep	Berlin Marathon	4:21:44	48.64	26.2mi
22 Jun	Trail Marathon Wales		0.00	26.2mi
12 May	Chester half marathon		0.00	13.1mi
21 Apr	London Marathon		0.00	26.2mi
17 Mar	Barcelona Marathon		0.00	26.2mi
20 Jan	Four Villages Half Marathon CANCELLED		0.00	13.1mi
2012		Result	WAVA	Distance
3 Nov	Hell Up North	2:12:52	37.57	11mi
14 Oct	Run Liverpool Marathon	4:42:34	44.74	26.2mi
1 Sep	Derwentwater Trail Race	1:23:08	50.81	15km
27 May	Edinburgh Marathon	5:17:35	39.57	26.2mi
28 Apr	Hawkshead Trail Challenge	1:50:15	43.20	17km
18 Mar	Liverpool Half Marathon	1:49:33	54.47	13.1mi
22 Jan	Four Villages Half Marathon	1:58:45	50.25	13.1mi
2011		Result	WAVA	Distance
1 Oct	Coniston Trail Race	1:32:24	45.42	15km
25 Sep	Oxford Half Marathon	2:04:21	47.99	13.1mi
6 Aug	RNLI Summer Series 10k - Crosby	52:30	52.09	10km
2010		Result	WAVA	Distance
3 Oct	Sefton Park 10K	56:00	48.84	10km

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	129	156	55	56	0	0	0	0	0	0	0	0	396
2021	0	0	20	54	0	0	0	0	0	0	0	0	74
2020	130	112	159	131	204	193	127	161	144	159	170	115	1806
2020	0	0	0	66	0	10	10	52	42	0	0	0	180
2019	0	0	0.7	1.5	0	0	0	0	0	0	0	0	2.1
2019	109	54	43	74	79	62	101	101	109	117	122	120	1091
2019	0	0	0	0	0	0	0	0	0	3	0	0	3
2018	0	0	0	0	1	0	0	0	0	0	0	0	1
2018	97	93	122	114	124	129	151	191	82	67	64	67	1300
2018	0	0	0	0	0	5	2	0	0	32	10	0	49
2017	33	17	61	53	80	84	94	97	102	106	104	58	889
2017	0	0	0	0	0	0	0	15	0	24	0	0	39
2016	129	128	144	124	130	113	131	106	114	106	26	43	1293
2016	0	0	0	0	2	0	0	0	0	0	0	0	2
2015	101	104	111	110	130	100	123	109	115	111	112	128	1355
2015	0	0	0	2	0	0	0	0	0	0	0	0	2
2014	107	121	161	100	126	100	100	100	104	108	103	111	1341
2013	143	67	3	0	40	59	93	128	141	56	39	61	830
2013	10	0	0	38	28	0	35	0	0	6	0	0	118
2012	66	73	92	51	48	43	42	44	109	76	50	95	788
2012	0	11	0	0	37	0	53	93	0	22	0	0	216
2011	0	0	0	0	0	0	5	0	0	0	0	0	5

Sun 21st Mar Mar 21	Mon 22nd Mar Mar 22	Tue 23rd Mar Mar 23	Wed 24th Mar Mar 24	Thu 25th Mar Mar 25	Fri 26th Mar Mar 26	Sat 27th Mar Mar 27
20.3mi, 1:21:59 Cycling - General Split Summary === 1) 1m - 4:23(4:23/m) 110/131bpm 43cal 13.67/21.21mph 2) 1m - 4:18(4:18/m) 129/133bpm 57cal 13.97/19.95mph 3) 1m - 3:56(3:56/m) 131/134bpm 52cal 15.28/20.98mph 4) 1m - 3:40(3:40/m) 134/139bpm 50cal 16.35/19.29mph 5) 1m - 3:58(3:58/m) 135/139bpm 54cal 15.11/18.7mph 6) 1m - 3:28(3:28/m) 136/140bpm 47cal 17.34/18.91mph 7) 1m - 4:01(4:01/m) 136/142bpm 53cal 14.94/17.64mph 8) 1m - 4:10(4:10/m) 136/145bpm 54cal 14.42/15.53mph 9) 1m - 4:40(4:40/m) 143/165bpm 67cal 12.86/15.78mph 10) 1m - 4:44(4:44/m) 180/194bpm 95cal 12.69/15.15mph 11) 1m - 4:22(4:22/m) 183/188bpm 91cal 13.72/14.76mph 12) 1m - 4:23(4:23/m) 186/193bpm 92cal 13.67/14.71mph 13) 1m - 4:07(4:07/m) 185/191bpm 86cal 14.6/21.41mph 14) 1m - 3:15(3:15/m) 179/189bpm 65cal 18.51/19.22mph 15) 1m - 3:22(3:22/m) 179/186bpm 67cal 17.79/20.58mph 16) 1m - 3:46(3:46/m) 172/194bpm 70cal 15.91/21.37mph 17) 1m - 4:27(4:27/m) 173/180bpm 82cal 13.48/23.52mph 18) 1m - 4:16(4:16/m) 173/176bpm 79cal 14.07/18.12mph 19) 1m - 4:13(4:13/m) 172/179bpm 78cal 14.24/17.26mph 20) 1m - 3:30(3:30/m) 173/178bpm 64cal 17.16/22.19mph 21) 0.31m - 1:01(3:19/m) 173/179bpm 18cal 18.12/21.94mph Add a comment	-	3.2mi, 34:46 Running - General Split Summary === 1) 0.5m - 6:25(12:49/m) 92/130bpm 40cal 4.68/6.82mph 2) 0.5m - 5:09(10:17/m) 133/159bpm 71cal 5.83/6.76mph 3) 0.5m - 4:47(9:34/m) 124/137bpm 55cal 6.27/6.8mph 4) 0.5m - 5:23(10:45/m) 124/137bpm 59cal 5.58/7.1mph 5) 0.5m - 5:11(10:21/m) 134/162bpm 65cal 5.8/7.01mph 6) 0.5m - 4:45(9:29/m) 150/188bpm 75cal 6.32/6.99mph 7) 0.22m - 3:08(14:29/m) 123/170bpm 28cal 4.14/4.24mph Add a comment	4mi, 43:30 Running - General Split Summary === 1) 0.5m - 6:36(13:12/m) 95/129bpm 44cal 4.55/6.7mph 2) 0.5m - 4:54(9:49/m) 122/131bpm 57cal 6.12/6.68mph 3) 0.5m - 5:16(10:33/m) 116/141bpm 52cal 5.69/6.76mph 4) 0.5m - 5:25(10:49/m) 121/137bpm 57cal 5.54/6.97mph 5) 0.5m - 4:46(9:32/m) 129/137bpm 58cal 6.29/6.89mph 6) 0.5m - 5:18(10:36/m) 120/137bpm 51cal 5.66/7.51mph 7) 0.5m - 4:26(8:52/m) 133/145bpm 56cal 6.77/7.08mph 8) 0.5m - 6:09(12:18/m) 105/137bpm 35cal 4.87/6.59mph 9) 0.04m - 39(14:37/m) 86/100bpm 1cal 4.1/4.32mph Add a comment	3.5mi, 34:42 Running - General Split Summary === 1) 0.5m - 4:54(9:48/m) 135/178bpm 67cal 6.13/6.66mph 2) 0.5m - 4:40(9:19/m) 173/182bpm 86cal 6.44/6.7mph 3) 0.5m - 5:08(10:17/m) 171/180bpm 94cal 5.84/6.91mph 4) 0.5m - 4:44(9:28/m) 177/190bpm 92cal 6.34/6.68mph 5) 0.5m - 5:01(10:02/m) 176/184bpm 97cal 5.98/7.06mph 6) 0.5m - 4:47(9:34/m) 182/186bpm 99cal 6.27/6.62mph 7) 0.5m - 5:02(10:05/m) 183/187bpm 104cal 5.95/6.87mph 8) 0.03m - 26(13:56/m) 160/165bpm 7cal 4.31/4.51mph Add a comment	-	4.1mi, 36:08 Running - General Split Summary === 1) 0.5m - 4:40(9:19/m) 126/142bpm 57cal 6.44/6.93mph 2) 0.5m - 4:26(8:53/m) 134/157bpm 59cal 6.76/6.93mph 3) 0.5m - 4:24(8:48/m) 127/132bpm 51cal 6.82/7.14mph 4) 0.5m - 4:22(8:44/m) 127/132bpm 50cal 6.87/7.08mph 5) 0.5m - 4:26(8:52/m) 137/145bpm 59cal 6.77/6.87mph 6) 0.5m - 4:21(8:42/m) 143/149bpm 62cal 6.89/7.26mph 7) 0.5m - 4:19(8:38/m) 135/139bpm 53cal 6.95/7.16mph 8) 0.5m - 4:22(8:43/m) 142/151bpm 60cal 6.88/7.33mph 9) 0.09m - 48(9:13/m) 145/148bpm 11cal 6.51/6.95mph Add a comment
Sun 28th Mar Mar 28	Mon 29th Mar Mar 29	Tue 30th Mar Mar 30	Wed 31st Mar Mar 31	Thu 1st Apr Apr 1	Fri 2nd Apr Apr 2	Sat 3rd Apr Apr 3
6.1mi, 1:39:31 Cross-Training - General Split Summary === 1) 6.06m - 1:39:31(16:26/m) 93/131bpm 502cal 57/70rpm 3.65/4.57mph Add a comment	6mi, 1:03:42 Running - Hill Work Split Summary === 1) 1.04m - 9:54(9:32/m) 128/142bpm 126cal 6.29/7.33mph 2) 0.18m - 1:31(8:21/m) 91/107bpm 6cal 7.18/8.35mph 3) 0.2m - 2:16(11:18/m) 105/110bpm 14cal 5.31/7.12mph 4) 0.18m - 1:32(8:43/m) 105/113bpm 9cal 6.88/7.99mph 5) 0.19m - 2:06(11:14/m) 121/144bpm 21cal 5.34/6.72mph 6) 0.17m - 1:31(9:08/m) 121/123bpm 15cal 6.57/7.72mph 7) 0.18m - 2:09(12:09/m) 124/133bpm 24cal 4.93/6.45mph 8) 0.17m - 1:31(9:01/m) 121/129bpm 15cal 6.66/7.89mph 9) 0.18m - 2:09(11:59/m) 127/139bpm 24cal 5/6.35mph 10) 0.16m - 1:31(9:17/m) 134/149bpm 18cal 6.46/7.89mph 11) 0.18m - 2:14(12:44/m) 131/148bpm 27cal 4.71/6.24mph 12) 0.17m - 1:32(9:15/m) 133/149bpm 18cal 6.49/7.49mph 13) 0.24m - 3:18(13:49/m) 124/148bpm 32cal 4.34/6.3mph 14) 0.16m - 1:32(9:26/m) 120/135bpm 12cal 6.36/7.53mph 15) 0.17m - 2:16(13:33/m) 127/147bpm 23cal 4.43/6.18mph 16) 0.16m - 1:31(9:21/m) 135/156bpm 16cal 6.42/7.49mph 17) 0.17m - 2:23(13:45/m) 131/155bpm 26cal 4.36/6.22mph 18) 0.16m - 1:31(9:16/m) 136/152bpm 17cal 6.47/7.99mph 19) 0.18m - 2:33(13:59/m) 128/148bpm 26cal 4.29/6.39mph 20) 0.17m - 1:31(9:00/m) 115/124bpm 8cal 6.66/7.47mph 21) 0.18m - 2:19(12:51/m) 126/151bpm 21cal 4.67/6.43mph 22) 0.16m - 1:31(9:43/m) 126/145bpm 13cal 6.17/7.26mph 23) 0.17m - 2:23(14:20/m) 122/139bpm 18cal 4.19/5.87mph 24) 0.16m - 1:32(9:22/m) 115/127bpm 8cal 6.41/7.12mph 25) 0.17m - 2:11(12:57/m) 118/122bpm 13cal 4.63/6.28mph 26) 0.78m - 7:14(9:18/m) 117/126bpm 48cal 6.46/6.91mph Add a comment	-	4.6mi, 42:36 Running - General Split Summary === 1) 0.5m - 4:46(9:33/m) 130/165bpm 61cal 6.28/6.68mph 2) 0.5m - 4:35(9:11/m) 124/129bpm 53cal 6.53/6.8mph 3) 0.5m - 4:36(9:12/m) 131/137bpm 59cal 6.52/6.97mph 4) 0.5m - 4:37(9:13/m) 126/157bpm 51cal 6.51/6.8mph 5) 0.5m - 4:35(9:09/m) 141/181bpm 62cal 6.55/7.1mph 6) 0.5m - 4:47(9:35/m) 136/143bpm 62cal 6.26/6.51mph 7) 0.5m - 4:41(9:21/m) 129/134bpm 50cal 6.42/7.08mph 8) 0.5m - 4:35(9:11/m) 133/138bpm 54cal 6.54/6.85mph 9) 0.5m - 4:40(9:20/m) 128/134bpm 45cal 6.43/6.62mph 10) 0.07m - 44(9:47/m) 123/125bpm 5cal 6.13/6.45mph Add a comment	6.6mi, 58:32 Running - Intervals Split Summary === 1) 1.52m - 14:06(9:18/m) 130/144bpm 180cal 6.46/7.41mph 2) 0.5m - 3:53(7:45/m) 138/154bpm 51cal 7.75/7.95mph 3) 0.09m - 1:30(16:18/m) 129/152bpm 17cal 3.68/7.53mph 4) 0.5m - 3:52(7:41/m) 146/154bpm 54cal 7.81/8.43mph 5) 0.11m - 1:30(14:18/m) 130/154bpm 17cal 4.19/7.87mph 6) 0.5m - 3:51(7:41/m) 150/156bpm 56cal 7.81/9.46mph 7) 0.09m - 1:31(16:19/m) 132/154bpm 16cal 3.68/7.58mph 8) 0.5m - 3:47(7:30/m) 150/159bpm 54cal 7.99/8.54mph 9) 0.1m - 1:30(15:38/m) 130/157bpm 15cal 3.84/7.89mph 10) 0.5m - 3:40(7:19/m) 151/158bpm 53cal 8.21/8.62mph 11) 0.09m - 1:31(17:16/m) 139/160bpm 18cal 3.47/8.37mph 12) 0.5m - 3:49(7:36/m) 152/159bpm 55cal 7.89/8.62mph 13) 0.09m - 1:30(16:30/m) 135/156bpm 15cal 3.64/7.51mph 14) 0.5m - 3:44(7:28/m) 153/163bpm 53cal 8.04/8.5mph 15) 0.08m - 1:31(18:42/m) 133/160bpm 14cal 3.21/8.14mph 16) 0.51m - 3:39(7:10/m) 152/160bpm 51cal 8.37/9.39mph 17) 0.4m - 3:36(8:56/m) 143/156bpm 45cal 6.72/8.14mph Add a comment	27mi, 1:51:31 Cycling - General Split Summary === 1) 1m - 4:23(4:23/m) 126/145bpm 54cal 13.7/19.16mph 2) 1m - 4:13(4:13/m) 124/128bpm 50cal 14.21/18.32mph 3) 1m - 3:38(3:38/m) 129/137bpm 46cal 16.49/21.25mph 4) 1m - 3:09(3:09/m) 133/168bpm 40cal 19.06/26.84mph 5) 1m - 4:01(4:01/m) 149/167bpm 63cal 14.94/19.06mph 6) 1m - 3:53(3:53/m) 145/158bpm 57cal 15.42/17.93mph 7) 1m - 3:55(3:55/m) 140/171bpm 50cal 15.32/21.08mph 8) 1m - 3:35(3:35/m) 124/132bpm 31cal 16.73/19.22mph 9) 1m - 3:52(3:52/m) 131/136bpm 42cal 15.54/17.95mph 10) 1m - 3:25(3:25/m) 129/135bpm 34cal 17.52/24.71mph 11) 1m - 3:20(3:20/m) 127/135bpm 31cal 18.02/22.67mph 12) 1m - 3:38(3:38/m) 121/127bpm 25cal 16.48/23.34mph 13) 1m - 4:02(4:02/m) 125/127bpm 32cal 14.88/17.87mph 14) 1m - 4:07(4:07/m) 123/128bpm 30cal 14.56/16.97mph 15) 1m - 4:00(4:00/m) 129/160bpm 37cal 15.03/20.62mph 16) 1m - 4:04(4:04/m) 136/155bpm 47cal 14.75/16.49mph 17) 1m - 4:37(4:37/m) 133/139bpm 49cal 12.97/15.9mph 18) 1m - 4:53(4:53/m) 135/155bpm 53cal 12.28/17.82mph 19) 1m - 3:55(3:55/m) 131/140bpm 36cal 15.35/22.83mph 20) 1m - 3:50(3:50/m) 120/130bpm 21cal 15.67/19.83mph 21) 1m - 4:07(4:07/m) 117/120bpm 16cal 14.57/20.16mph 22) 1m - 4:24(4:24/m) 117/120bpm 18cal 13.64/17.47mph 23) 1m - 5:32(5:32/m) 120/125bpm 30cal 10.83/16.28mph 24) 1m - 5:14(5:14/m) 117/127bpm 26cal 11.46/17.89mph 25) 1m - 3:33(3:33/m) 119/123bpm 20cal 16.88/22.71mph 26) 1m - 4:37(4:37/m) 119/123bpm 26cal 13.01/18.35mph 27) 1m - 5:21(5:21/m) 115/154bpm 31cal 11.2/15.09mph 28) 0.04m - 11(4:51/m) 151/168bpm 1cal 12.38/11.54mph Add a comment	5mi, 44:37 Running - General Split Summary === 1) 0.5m - 4:39(9:18/m) 115/133bpm 49cal 6.45/7.14mph 2) 0.5m - 4:33(9:06/m) 123/129bpm 54cal 6.59/6.89mph 3) 0.5m - 4:32(9:05/m) 131/134bpm 59cal 6.61/6.78mph 4) 0.5m - 4:22(8:44/m) 133/142bpm 58cal 6.87/7.01mph 5) 0.5m - 4:22(8:45/m) 127/132bpm 49cal 6.86/7.12mph 6) 0.5m - 4:22(8:45/m) 132/137bpm 55cal 6.86/7.28mph 7) 0.5m - 4:33(9:06/m) 133/141bpm 56cal 6.59/6.82mph 8) 0.5m - 4:26(8:51/m) 135/141bpm 56cal 6.78/7.28mph 9) 0.5m - 4:11(8:22/m) 135/141bpm 52cal 7.18/7.51mph 10) 0.5m - 4:30(9:01/m) 138/142bpm 59cal 6.66/6.89mph 11) 0.01m - 6(8:08/m) 134/134bpm 1cal 7.37/6.66mph Add a comment
Sun 4th Apr Apr 4	Mon 5th Apr Apr 5	Tue 6th Apr Apr 6	Wed 7th Apr Apr 7	Thu 8th Apr Apr 8	Fri 9th Apr Apr 9	Sat 10th Apr Apr 10
-	6.1mi, 1:01:12 Running - Hill Work Split Summary === 1) 2.23m - 22:12(9:58/m) 127/161bpm 272cal 6.02/7.72mph 2) 0.16m - 1:22(8:23/m) 127/144bpm 14cal 7.16/8.56mph 3) 0.19m - 1:59(10:26/m) 136/140bpm 27cal 5.75/6.85mph 4) 0.18m - 1:32(8:31/m) 138/143bpm 20cal 7.05/8.43mph 5) 0.18m - 1:58(10:45/m) 132/141bpm 24cal 5.59/6.76mph 6) 0.17m - 1:31(8:46/m) 132/142bpm 18cal 6.85/7.83mph 7) 0.18m - 1:59(11:04/m) 138/161bpm 26cal 5.42/6.78mph 8) 0.18m - 1:31(8:41/m) 132/139bpm 18cal 6.91/8.1mph 9) 0.18m - 2:07(11:36/m) 128/135bpm 22cal 5.17/6.74mph 10) 0.12m - 1:01(8:28/m) 135/144bpm 12cal 7.09/7.99mph 11) 0.13m - 1:32(11:43/m) 133/144bpm 18cal 5.12/7.2mph 12) 0.12m - 1:01(8:13/m) 130/133bpm 10cal 7.3/8.16mph 13) 0.13m - 1:34(11:50/m) 131/136bpm 17cal 5.07/7.53mph 14) 0.13m - 1:01(8:05/m) 136/144bpm 12cal 7.42/8.81mph 15) 0.13m - 1:36(11:51/m) 136/141bpm 20cal 5.06/7.35mph 16) 0.12m - 1:01(8:10/m) 138/149bpm 12cal 7.34/8.85mph 17) 0.13m - 1:36(12:08/m) 137/150bpm 20cal 4.95/7.53mph 18) 0.07m - 32(7:26/m) 129/133bpm 4cal 8.08/9.68mph 19) 0.08m - 1:06(13:30/m) 129/133bpm 10cal 4.44/8.81mph 20) 0.07m - 31(7:16/m) 128/130bpm 4cal 8.26/10.18mph 21) 0.08m - 1:04(12:45/m) 128/131bpm 9cal 4.71/8.97mph 22) 0.07m - 31(7:25/m) 127/129bpm 4cal 8.09/10.06mph 23) 0.09m - 1:01(11:51/m) 133/143bpm 10cal 5.06/8.72mph 24) 0.07m - 31(7:27/m) 135/137bpm 6cal 8.06/9.66mph 25) 0.08m - 1:07(13:39/m) 135/138bpm 13cal 4.39/8.62mph 26) 0.04m - 16(6:54/m) 128/132bpm 2cal 8.69/10.58mph 27) 0.05m - 44(13:37/m) 125/133bpm 5cal 4.41/10.04mph 28) 0.04m - 17(7:11/m) 129/132bpm 2cal 8.36/10.42mph 29) 0.05m - 44(13:20/m) 133/136bpm 7cal 4.5/10.18mph 30) 0.04m - 16(7:09/m) 132/134bpm 3cal 8.4/10.79mph 31) 0.05m - 43(13:50/m) 132/134bpm 7cal 4.34/9.98mph 32) 0.04m - 17(6:44/m) 131/132bpm 2cal 8.92/11.48mph 33) 0.46m - 5:01(10:50/m) 140/163bpm 64cal 5.54/11.27mph Add a comment	3.3mi, 30:27 Running - General Split Summary === 1) 0.5m - 4:42(9:23/m) 112/165bpm 47cal 6.39/6.8mph 2) 0.5m - 4:39(9:18/m) 116/122bpm 48cal 6.46/6.57mph 3) 0.5m - 4:34(9:07/m) 125/140bpm 55cal 6.58/6.74mph 4) 0.5m - 4:35(9:11/m) 125/131bpm 53cal 6.54/6.78mph 5) 0.5m - 4:41(9:22/m) 123/127bpm 49cal 6.4/6.62mph 6) 0.5m - 4:39(9:17/m) 129/155bpm 55cal 6.46/6.89mph 7) 0.27m - 2:37(9:34/m) 132/139bpm 32cal 6.27/6.8mph Add a comment	-	7.3mi, 1:12:11 Running - Intervals Split Summary === 1) 1.91m - 17:56(9:23/m) 134/155bpm 246cal 6.4/7.1mph 2) 0.61m - 4:18(7:05/m) 143/161bpm 60cal 8.47/9.18mph 3) 0.05m - 1:56(36:38/m) 133/153bpm 23cal 1.64/4.57mph 4) 0.62m - 4:18(6:59/m) 147/161bpm 62cal 8.59/9.29mph 5) 0.03m - 2:00(58:04/m) 132/158bpm 22cal 1.03/8.85mph 6) 0.62m - 4:16(6:55/m) 149/168bpm 62cal 8.68/9.25mph 7) 0.05m - 2:00(39:59/m) 136/161bpm 22cal 1.5/8.52mph 8) 0.62m - 4:20(7:00/m) 152/162bpm 64cal 8.57/9.48mph 9) 0.04m - 2:00(50:43/m) 136/159bpm 22cal 1.18/8.43mph 10) 0.62m - 4:18(6:57/m) 153/161bpm 63cal 8.63/9.12mph 11) 0.05m - 2:00(42:58/m) 134/161bpm 20cal 1.4/8.52mph 12) 0.62m - 4:18(6:54/m) 154/164bpm 62cal 8.7/9.41mph 13) 0.06m - 2:01(35:00/m) 137/163bpm 19cal 1.71/8.85mph 14) 0.62m - 4:15(6:53/m) 155/164bpm 64cal 8.73/9.41mph 15) 0.05m - 2:00(39:23/m) 142/162bpm 23cal 1.52/8.6mph 16) 0.62m - 4:17(6:52/m) 149/161bpm 57cal 8.74/8.87mph 17) 0.07m - 5:56(1:30:58/m) 117/162bpm 27cal 0.66/8.87mph Add a comment	-	7mi, 1:06:15 Running - General Split Summary === 1) 0.5m - 4:43(9:27/m) 128/143bpm 62cal 6.35/8.66mph 2) 0.5m - 4:30(9:00/m) 132/140bpm 62cal 6.67/7.35mph 3) 0.5m - 4:27(8:54/m) 133/141bpm 60cal 6.74/6.8mph 4) 0.5m - 4:30(9:00/m) 130/134bpm 56cal 6.67/6.99mph 5) 0.5m - 5:18(10:37/m) 140/165bpm 76cal 5.65/7.01mph 6) 0.5m - 4:51(9:42/m) 142/150bpm 70cal 6.18/6.76mph 7) 0.5m - 4:45(9:31/m) 133/143bpm 57cal 6.31/7.12mph 8) 0.5m - 5:14(10:29/m) 143/153bpm 75cal 5.73/6.35mph 9) 0.5m - 4:43(9:26/m) 149/160bpm 73cal 6.36/7.16mph 10) 0.5m - 4:42(9:23/m) 140/145bpm 62cal 6.39/7.01mph 11) 0.5m - 4:56(9:52/m) 132/137bpm 48cal 6.08/7.12mph 12) 0.5m - 4:30(9:01/m) 131/139bpm 40cal 6.66/7.39mph 13) 0.5m - 4:24(8:49/m) 126/136bpm 34cal 6.81/7.08mph 14) 0.5m - 4:31(9:01/m) 133/137bpm 45cal 6.65/6.99mph 15) 0.02m - 9(7:58/m) 136/139bpm 1cal 7.53/6.8mph Add a comment
Sun 11th Apr Apr 11	Mon 12th Apr Apr 12	Tue 13th Apr Apr 13	Wed 14th Apr Apr 14	Thu 15th Apr Apr 15	Fri 16th Apr Apr 16	Sat 17th Apr Apr 17
0.9mi, 14:39 Cross-Training - General Split Summary === 1) 0.85m - 14:39(17:10/m) 100/111bpm 104cal 56/60rpm 3.49/4.66mph Add a comment 26.8mi, 1:48:43 Cycling - General Split Summary === 1) 1m - 4:41(4:41/m) 127/143bpm 59cal 12.8/17.51mph 2) 1m - 4:14(4:14/m) 131/136bpm 56cal 14.18/24.15mph 3) 1m - 3:35(3:35/m) 137/147bpm 50cal 16.78/21.33mph 4) 1m - 3:35(3:35/m) 138/142bpm 50cal 16.73/21.54mph 5) 1m - 3:55(3:55/m) 137/141bpm 54cal 15.29/18.91mph 6) 1m - 3:56(3:56/m) 140/146bpm 56cal 15.28/16.8mph 7) 1m - 4:05(4:05/m) 145/149bpm 61cal 14.71/18.43mph 8) 1m - 4:46(4:46/m) 146/156bpm 71cal 12.57/17.91mph 9) 1m - 3:52(3:52/m) 147/150bpm 59cal 15.5/20.37mph 10) 1m - 3:58(3:58/m) 148/151bpm 60cal 15.12/20.83mph 11) 1m - 3:54(3:54/m) 148/153bpm 59cal 15.39/18.18mph 12) 1m - 4:08(4:08/m) 146/150bpm 60cal 14.5/17.07mph 13) 1m - 3:51(3:51/m) 150/168bpm 58cal 15.56/19.1mph 14) 1m - 4:03(4:03/m) 148/161bpm 57cal 14.8/21.27mph 15) 1m - 3:53(3:53/m) 131/153bpm 29cal 15.46/20.1mph 16) 1m - 3:59(3:59/m) 143/179bpm 42cal 15.07/18.79mph 17) 1m - 3:54(3:54/m) 123/144bpm 16cal 15.37/19.2mph 18) 1m - 4:12(4:12/m) 119/127bpm 13cal 14.29/21.54mph 19) 1m - 3:38(3:38/m) 116/122bpm 11cal 16.53/20.25mph 20) 1m - 4:01(4:01/m) 113/122bpm 11cal 14.94/19.64mph 21) 1m - 4:19(4:19/m) 124/136bpm 22cal 13.92/18.49mph 22) 1m - 4:04(4:04/m) 145/179bpm 53cal 14.75/17.07mph 23) 1m - 4:23(4:23/m) 141/148bpm 55cal 13.71/20.39mph 24) 1m - 3:52(3:52/m) 140/146bpm 47cal 15.53/21.31mph 25) 1m - 3:49(3:49/m) 140/146bpm 45cal 15.73/23.79mph 26) 1m - 4:06(4:06/m) 147/160bpm 58cal 14.66/17.43mph 27) 0.75m - 4:00(5:18/m) 147/159bpm 57cal 11.31/14.88mph Add a comment	5.1mi, 45:24 Running - Hill Work Split Summary === 1) 0.35m - 3:02(8:38/m) 156/174bpm 46cal 6.95/7.99mph 2) 0.37m - 3:30(9:30/m) 163/168bpm 58cal 6.32/6.91mph 3) 0.24m - 2:02(8:20/m) 162/164bpm 33cal 7.19/8.18mph 4) 0.26m - 2:29(9:36/m) 140/167bpm 33cal 6.25/7.22mph 5) 0.13m - 1:02(7:52/m) 131/137bpm 12cal 7.63/8.64mph 6) 0.14m - 1:33(10:51/m) 135/137bpm 19cal 5.53/8.01mph 7) 0.37m - 3:01(8:12/m) 142/161bpm 41cal 7.31/8.35mph 8) 0.39m - 3:37(9:17/m) 135/156bpm 42cal 6.46/7.35mph 9) 0.25m - 2:01(7:57/m) 126/130bpm 18cal 7.54/8.7mph 10) 0.27m - 2:33(9:37/m) 134/154bpm 29cal 6.24/7.56mph 11) 0.14m - 1:01(7:29/m) 140/150bpm 12cal 8.01/9mph 12) 0.15m - 1:47(11:32/m) 141/151bpm 24cal 5.2/8.41mph 13) 0.38m - 3:02(7:52/m) 149/167bpm 42cal 7.63/9.75mph 14) 0.41m - 3:41(8:55/m) 140/162bpm 45cal 6.73/7.53mph 15) 0.27m - 2:01(7:34/m) 148/159bpm 27cal 7.92/9.25mph 16) 0.29m - 2:39(9:14/m) 141/157bpm 34cal 6.5/8.01mph 17) 0.16m - 1:02(6:31/m) 131/138bpm 9cal 9.2/10.52mph 18) 0.17m - 1:40(10:00/m) 137/147bpm 19cal 6/9.41mph 19) 0.39m - 3:42(9:35/m) 133/155bpm 37cal 6.26/7.06mph Add a comment 1.5mi, 13:44 Running - General Split Summary === 1) 0.5m - 4:28(8:55/m) 166/181bpm 78cal 6.73/7.39mph 2) 0.5m - 4:38(9:16/m) 171/177bpm 84cal 6.48/7.26mph 3) 0.5m - 4:33(9:06/m) 174/188bpm 85cal 6.6/7.28mph 4) 0.01m - 5(7:50/m) 174/174bpm 1cal 7.66/6.16mph Add a comment	4.2mi, 37:02 Running - General Split Summary === 1) 0.5m - 4:42(9:24/m) 123/137bpm 55cal 6.38/6.66mph 2) 0.5m - 4:27(8:54/m) 130/135bpm 57cal 6.74/7.01mph 3) 0.5m - 4:25(8:50/m) 128/133bpm 53cal 6.8/7.1mph 4) 0.5m - 4:29(8:58/m) 128/134bpm 53cal 6.69/7.08mph 5) 0.5m - 4:18(8:36/m) 126/138bpm 46cal 6.98/7.33mph 6) 0.5m - 4:19(8:38/m) 127/139bpm 46cal 6.95/7.2mph 7) 0.5m - 4:26(8:53/m) 134/143bpm 56cal 6.76/7.28mph 8) 0.5m - 4:24(8:49/m) 136/142bpm 56cal 6.81/7.03mph 9) 0.17m - 1:32(8:52/m) 139/147bpm 20cal 6.76/6.76mph Add a comment	3.1mi, 1:02:40 Cross-Training - General Split Summary === 1) 3.14m - 1:02:40(19:57/m) 81/117bpm 248cal 55/60rpm 3.01/4.61mph Add a comment	0.5mi, 4:41 Running - General Split Summary === 1) 0.51m - 4:41(9:10/m) 133/142bpm 65cal 6.54/6.97mph Add a comment 4.8mi, 39:50 Running - Intervals Split Summary === 1) 1.01m - 7:02(6:59/m) 146/162bpm 104cal 8.6/9.27mph 2) 0.06m - 2:00(32:51/m) 133/162bpm 25cal 1.83/8.45mph 3) 1.01m - 6:55(6:53/m) 156/166bpm 110cal 8.72/9.33mph 4) 0.06m - 2:00(34:34/m) 143/161bpm 28cal 1.74/8.72mph 5) 1m - 6:49(6:48/m) 158/164bpm 108cal 8.82/9.29mph 6) 0.06m - 2:00(34:02/m) 135/162bpm 21cal 1.76/8.6mph 7) 1m - 6:48(6:47/m) 159/166bpm 108cal 8.84/9.14mph 8) 0.06m - 2:00(32:29/m) 145/164bpm 25cal 1.85/8.85mph 9) 0.09m - 31(5:38/m) 127/142bpm 2cal 10.66/11.63mph 10) 0.04m - 30(13:27/m) 147/154bpm 6cal 4.46/10.44mph 11) 0.09m - 31(5:49/m) 152/156bpm 7cal 10.33/10.42mph 12) 0.05m - 32(10:58/m) 156/156bpm 8cal 5.47/10.18mph 13) 0.08m - 31(6:25/m) 158/160bpm 8cal 9.35/10.29mph 14) 0.04m - 31(11:52/m) 158/158bpm 8cal 5.05/9.73mph 15) 0.09m - 32(5:53/m) 158/160bpm 8cal 10.2/10.21mph 16) 0.04m - 37(16:39/m) 155/160bpm 10cal 3.6/10.02mph Add a comment 0.5mi, 4:44 Running - General Split Summary === 1) 0.54m - 4:44(8:43/m) 119/129bpm 53cal 6.88/7.2mph Add a comment	4mi, 36:30 Running - General Split Summary === 1) 0.5m - 4:41(9:22/m) 129/136bpm 62cal 6.4/7.06mph 2) 0.5m - 4:41(9:21/m) 150/180bpm 74cal 6.41/7.1mph 3) 0.5m - 4:29(8:58/m) 172/183bpm 83cal 6.7/7.31mph 4) 0.5m - 4:37(9:13/m) 156/178bpm 72cal 6.51/7.37mph 5) 0.5m - 4:24(8:48/m) 153/186bpm 68cal 6.81/7.01mph 6) 0.5m - 4:28(8:56/m) 138/161bpm 56cal 6.71/7.66mph 7) 0.5m - 4:30(9:01/m) 139/144bpm 57cal 6.66/7.64mph 8) 0.5m - 4:21(8:42/m) 142/145bpm 59cal 6.9/7.39mph 9) 0.04m - 19(8:40/m) 142/143bpm 4cal 6.93/7.01mph Add a comment	5.7mi, 6:37:16 Cross-Training - General Split Summary === 1) 3.65m - 5:13:24(1:25:57/m) 97/147bpm 1708cal 57/88rpm 0.7/3.3mph 2) 2.02m - 1:23:52(41:35/m) 102/148bpm 525cal 56/92rpm 1.44/4.17mph Add a comment

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