The Inspector

Last on at 7am, 26th Jul 2024

M55 Denbighshire

Silver (70)

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Recent Blogs
Chester Half Marathon 2013	Apr 2013

My parkrun
Alderford Lake parkrun

Recent Training
25th Jul	Tempo	5.1mi	36:38
23rd Jul	General	5.1mi	40:30
22nd Jul	Tempo	3.1mi	21:49
21st Jul	General	8mi	1:05:28
19th Jul	General	5.1mi	42:18

Planned Races
South Cheshire 20	1st Sep
Civil Service XC Championships	9th Oct
Nick Beer 10k	9th Feb
London Marathon	27th Apr

12 Month Benchmarks	Run	Bike
Mile	6:36	4:40
5k	21:24	0
5mi	34:40	0
10k	43:59	0
10mi	1:11:29	0
Half	1:33:26	0
20mi	2:36:41	0
Mara	3:29:37	0

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Buddies (5)

Followers (2)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2006	2007	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2022	2023	2024	PB	WB
3000m	2										11:30 75.87			12:15 73.60			11:30 6:10/mi	75.87
5km	5	19:07 71.31						19:07 76.42						20:24 75.84			19:07 6:09/mi	76.42
4.5mi	1							33:18 64.19									33:18 7:24/mi	64.19
10km	18	41:50 66.01	38:52 71.61	39:08 73.44	39:27 73.45	46:03 63.45	39:34 74.46		42:57 69.76	43:14 69.90	41:23 73.66			43:18 72.92	42:17 75.35	42:46 75.18	38:52 6:15/mi	75.35
10mi	1			1:08:23 69.42													1:08:23 6:50/mi	69.42
13.1mi	16			1:28:55 70.61	1:26:53 72.88		1:28:33 72.75			1:30:48 72.83	1:29:28 74.58	1:32:05 73.11	1:34:26 71.95	1:33:37 73.92	1:35:07 73.44	1:33:45 75.21	1:26:53 6:38/mi	75.21
30km	1											2:25:31 67.44					2:25:31 7:48/mi	67.44
26.2mi	7				3:13:43 68.53		3:16:27 68.75	3:12:49 70.66		3:17:11 70.32	3:24:30 68.41					3:31:10 70.01	3:12:49 7:22/mi	70.66

Date	Planned Races			Distance
27 Apr	London Marathon Confirmed			26.2mi
9 Feb	Nick Beer 10k			10km
9 Oct	Civil Service XC Championships Confirmed			4.95mi
1 Sep	South Cheshire 20 Confirmed			20mi
2024		Result	WAVA	Distance
16 Jun	Freckleton Half Marathon SB	1:33:45	75.21	13.1mi
17 Apr	Civil Service Athletics Association (CSAA) 10K Championship SB	42:46	75.18	10km
14 Apr	Manchester Marathon SB	3:31:10	70.01	26.2mi
2023		Result	WAVA	Distance
11 Oct	Civil Service XC Championships	36:10	69.76	4.95mi
7 Oct	The Doctor K Cup		0.00	5km
24 Sep	Warrington Running Festival Half Marathon SB	1:35:07	73.44	13.1mi
18 Jun	Freckleton Half Marathon	1:36:13	72.60	13.1mi
10 May	Civil Service Athletics Association (CSAA) 10K Championship SB	42:17	75.35	10km
2022		Result	WAVA	Distance
10 Dec	Great Langdale Christmas Pudding 10k	50:58	61.95	10km
12 Oct	Civil Service XC Championships	45:15	65.95	5.88mi
8 Oct	The Doctor K Cup	21:23	72.35	5km
11 Sep	Great North Run SB	1:33:37	73.92	13.1mi
19 Jun	Freckleton Half Marathon	1:36:06	72.01	13.1mi
18 May	Civil Service Athletics Association (CSAA) 10K Championship SB	43:18	72.92	10km
8 Apr	RCSL Winter Sports Weekend 5000m SB	20:24	75.84	5km
8 Apr	RCSL Winter Sports Weekend 3000m SB	12:15	73.61	3000m
2020		Result	WAVA	Distance
13 Sep	Virtual Great North Run SB	1:34:26	71.95	13.1mi
2019		Result	WAVA	Distance
9 Oct	Civil Service XC Championships		0.00	5.88mi
8 Sep	Great North Run	1:33:24	72.08	13.1mi
16 Jun	Freckleton Half Marathon SB	1:32:05	73.11	13.1mi
2 Mar	Rhayader Round the Lakes PB	2:25:31	67.44	30km
2018		Result	WAVA	Distance
28 Oct	Jedburgh Half Marathon	1:31:44	72.73	13.1mi
10 Oct	Civil Service XC Championships	45:37	63.16	5.88mi
17 Jun	Freckleton Half Marathon SB	1:29:28	74.58	13.1mi
16 May	CSAA 10K SB	41:23	73.66	10km
22 Apr	London Marathon SB	3:24:30	68.41	26.2mi
13 Apr	RCSL Winter Sports Weekend 5000m PB	19:28	76.88	5000m
13 Apr	RCSL Winter Sports Weekend 3000m PB	11:30	75.87	3000m
3 Mar	Rhayader Round the Lakes		0.00	30km
11 Feb	Nick Beer 10k	43:00	70.89	10km
2017		Result	WAVA	Distance
11 Oct	Civil Service XC Championships	44:10	64.68	5.88mi
10 Sep	Great North Run SB	1:30:48	72.83	13.1mi
18 Jun	Freckleton Half Marathon	1:33:59	70.36	13.1mi
23 Apr	London Marathon SB	3:17:11	70.32	26.2mi
12 Feb	Nick Beer 10km Memorial Race SB	43:14	69.90	10km
2016		Result	WAVA	Distance
12 Oct	Civil Service XC Championships	46:07	61.42	5.88mi
11 Sep	Great North Run		0.00	13.1mi
19 Jun	Freckleton Half Marathon		0.00	13.1mi
13 Apr	CSAA 10K SB	42:57	69.76	10km
2015		Result	WAVA	Distance
14 Oct	Civil Service XC Championships	47:50	58.72	5.88mi
13 Sep	Lake Vyrnwy Half Marathon		0.00	13.1mi
14 Aug	Neil Howells Memorial Race PB	33:18	64.19	4.5mi
9 Jul	RCSL National Sports Day SB	19:07	76.42	5km
21 Jun	Freckleton Half Marathon		0.00	13.1mi
14 Jun	Rock ‘n' Roll Liverpool Marathon		0.00	26.2mi
26 Apr	London Marathon PB	3:12:49	70.66	26.2mi
7 Mar	Rhayader Round the Lakes		0.00	20mi
2014		Result	WAVA	Distance
15 Oct	Civil Service XC Championships	42:06	67.53	6mi
24 Aug	Ellesmere 10k SB	39:34	74.46	10km
22 Jun	Freckleton Half Marathon SB	1:28:33	72.75	13.1mi
8 Jun	Mersey Tunnel 10k	41:21	71.25	10km
13 Apr	London Marathon SB	3:16:27	68.75	26.2mi
8 Mar	Rhayader Round the Lakes		0.00	20mi
19 Jan	Four Villages Half Marathon	1:28:58	71.78	13.1mi
2013		Result	WAVA	Distance
23 Jun	Shrewsbury Marathon		0.00	26.2mi
12 May	Chester half marathon		0.00	13.1mi
10 Feb	Nick Beer 10km Memorial Race SB	46:03	63.45	10km
2012		Result	WAVA	Distance
7 Oct	Chester Marathon SB	3:13:43	68.53	26.2mi
9 Sep	Lake Vyrnwy Half Marathon PB	1:26:53	72.88	13.1mi
10 Jun	Mersey Tunnel 10K SB	39:27	73.45	10km
29 Apr	Greater Manchester Marathon	3:26:49	64.19	26.2mi
12 Feb	The Nick Beer 10Km memorial race	39:47	72.83	10km
2011		Result	WAVA	Distance
4 Dec	Helena Tipping Memorial 10K SB	39:08	73.44	10km
19 Jun	Freckleton Half Marathon SB	1:28:55	70.61	13.1mi
22 May	Llandudno 10 mile race PB	1:08:23	69.42	10mi
2007		Result	WAVA	Distance
30 Sep	Flintshire 10K PB	38:52	71.61	10km
12 Sep	RCSL Sutton Park 10K	40:07	69.37	10km
3 Jun	Liverpool City v City 10K	40:46	68.27	10km
2006		Result	WAVA	Distance
1 Oct	Flintshire 10k SB	41:50	66.01	10km
19 Jul	RCSL National Sports Day PB	19:07	71.31	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	0	0	0	0	34	22	3	0	0	0	0	0	59
2024	139	172	111	128	181	127	87	0	0	0	0	0	945
2024	3	0	0	2	0	0	0	0	0	0	0	0	6
2023	6	3	4	0	0	4	0	0	6	0	0	0	23
2023	52	44	24	50	95	108	76	83	86	25	28	9	681
2022	0	19	0	0	0	0	0	2	0	3	0	6	29
2022	52	21	56	50	53	56	73	94	90	64	104	54	766
2021	5	6	0	3	0	160	0	3	6	5	0	4	192
2021	61	94	130	72	83	92	63	32	37	61	16	28	769
2020	0	5	0	0	0	0	0	4	1	2	5	3	20
2020	29	33	73	32	70	27	52	58	68	45	12	35	534
2020	0	0	0	15	30	0	15	0	0	0	0	0	59
2019	0	0	0	0	0	0	4	0	0	0	0	0	4
2019	85	84	70	41	83	59	49	62	39	0	0	12	584
2018	5	0	6	7	2	0	4	3	3	4	0	0	33
2018	105	111	120	90	66	75	39	50	81	65	63	135	1000
2018	0	0	0	0	0	0	1	6	9	0	0	0	16
2017	0	0	0	8	4	5	3	0	0	0	0	0	20
2017	72	69	119	96	44	82	29	75	63	32	17	26	725
2016	0	0	0	0	0	0	0	0	8	3	0	0	11
2016	43	35	45	33	48	0	0	5	24	50	31	6	320
2015	119	93	149	97	38	31	83	20	11	33	9	8	690
2015	0	0	0	0	0	6	0	8	0	0	0	0	14
2014	0	0	10	0	0	3	0	0	0	0	0	0	12
2014	113	104	73	76	95	79	63	55	63	88	82	109	1001
2014	0	0	19	0	16	0	0	13	0	0	0	0	47
2013	0	0	20	0	0	0	0	0	0	0	0	0	20
2013	68	62	33	0	71	101	59	67	65	81	55	47	709
2013	0	0	0	9	19	0	0	0	0	0	0	0	28
2012	0	0	0	0	0	0	0	6	0	0	0	0	6
2012	99	101	102	102	67	29	65	71	114	75	64	35	926
2012	0	0	0	0	0	9	0	25	0	17	0	0	50

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
-	5.5mi, 43:12 Run - General 1) 0.5mi - 4:03(8:07/mi) 124/137bpm [1006b/mi] 38cal 7.4/7.68mph 2) 0.5mi - 3:50(7:39/mi) 138/143bpm [1057b/mi] 44cal 7.84/8.01mph 3) 0.5mi - 3:52(7:44/mi) 142/145bpm [1097b/mi] 45cal 7.76/7.97mph 4) 0.5mi - 3:46(7:33/mi) 142/145bpm [1071b/mi] 44cal 7.95/8.2mph 5) 0.5mi - 4:01(8:01/mi) 142/145bpm [1139b/mi] 46cal 7.48/7.95mph 6) 0.5mi - 4:05(8:11/mi) 142/146bpm [1161b/mi] 46cal 7.34/7.74mph 7) 0.5mi - 3:53(7:45/mi) 145/148bpm [1124b/mi] 46cal 7.74/7.95mph 8) 0.5mi - 3:53(7:46/mi) 147/150bpm [1143b/mi] 46cal 7.72/7.89mph 9) 0.5mi - 3:54(7:48/mi) 150/153bpm [1169b/mi] 48cal 7.7/7.97mph 10) 0.5mi - 3:52(7:45/mi) 151/153bpm [1169b/mi] 48cal 7.75/7.78mph 11) 0.5mi - 4:00(8:00/mi) 153/156bpm [1225b/mi] 50cal 7.49/7.85mph 12) 0.01mi - 3(6:20/mi) 154/154bpm [975b/mi] 9.48/7.06mph Add a comment	2.2mi, 19:26 Run - Treadmill 1) 1mi - 7:48(7:48/mi) 148/155bpm [1154b/mi] 100cal 7.7/8.31mph 2) 0.11mi - 1:10(10:12/mi) 141/149bpm [1437b/mi] 14cal 5.89/7.76mph Add a comment	6.2mi, 48:10 Run - General 1) 0.5mi - 4:05(8:10/mi) 127/145bpm [1037b/mi] 42cal 7.35/7.7mph 2) 0.5mi - 4:08(8:15/mi) 143/149bpm [1180b/mi] 51cal 7.27/7.87mph 3) 0.5mi - 3:53(7:47/mi) 144/147bpm [1120b/mi] 48cal 7.72/7.93mph 4) 0.5mi - 3:48(7:35/mi) 145/150bpm [1100b/mi] 47cal 7.91/8.04mph 5) 0.5mi - 3:52(7:43/mi) 145/150bpm [1119b/mi] 47cal 7.77/8.01mph 6) 0.5mi - 3:56(7:51/mi) 147/150bpm [1154b/mi] 49cal 7.64/7.81mph 7) 0.5mi - 3:50(7:39/mi) 148/154bpm [1132b/mi] 47cal 7.84/8.29mph 8) 0.5mi - 3:57(7:53/mi) 150/154bpm [1183b/mi] 50cal 7.61/8.2mph 9) 0.5mi - 3:51(7:42/mi) 152/156bpm [1172b/mi] 49cal 7.78/8.16mph 10) 0.5mi - 3:56(7:51/mi) 152/154bpm [1194b/mi] 50cal 7.64/8.12mph 11) 0.5mi - 3:48(7:37/mi) 154/157bpm [1173b/mi] 49cal 7.88/8.62mph 12) 0.5mi - 3:35(7:10/mi) 156/159bpm [1118b/mi] 47cal 8.38/8.58mph 13) 0.21mi - 1:33(7:27/mi) 157/160bpm [1170b/mi] 20cal 8.05/8.75mph Add a comment	5.1mi, 39:28 Run - General 1) 0.5mi - 4:07(8:13/mi) 129/139bpm [1060b/mi] 44cal 7.3/7.83mph 2) 0.5mi - 4:04(8:09/mi) 144/149bpm [1173b/mi] 51cal 7.36/8.37mph 3) 0.5mi - 3:58(7:56/mi) 144/149bpm [1143b/mi] 50cal 7.56/7.89mph 4) 0.5mi - 3:46(7:33/mi) 146/150bpm [1101b/mi] 48cal 7.95/8.31mph 5) 0.5mi - 4:02(8:03/mi) 145/151bpm [1167b/mi] 50cal 7.45/7.89mph 6) 0.5mi - 4:01(8:02/mi) 148/155bpm [1190b/mi] 51cal 7.46/7.6mph 7) 0.5mi - 4:00(8:00/mi) 149/152bpm [1192b/mi] 51cal 7.5/7.68mph 8) 0.5mi - 3:54(7:47/mi) 151/155bpm [1175b/mi] 51cal 7.71/7.78mph 9) 0.5mi - 3:48(7:37/mi) 154/158bpm [1172b/mi] 50cal 7.88/8.12mph 10) 0.5mi - 3:29(6:58/mi) 159/164bpm [1109b/mi] 47cal 8.61/8.77mph 11) 0.05mi - 19(6:19/mi) 164/164bpm [1035b/mi] 4cal 9.51/8.89mph Add a comment 3.1mi, 1:00:14 Walk - General 1) 3.12mi - 1:00:14(19:18/mi) 82/114bpm [1583b/mi] 205cal 54/59rpm 3.11/4.55mph Add a comment	7mi, 56:51 Run - General 1) 0.5mi - 4:07(8:14/mi) 125/136bpm [1030b/mi] 42cal 7.28/7.64mph 2) 0.5mi - 3:59(7:58/mi) 137/140bpm [1091b/mi] 47cal 7.53/7.66mph 3) 0.5mi - 3:58(7:56/mi) 139/142bpm [1104b/mi] 48cal 7.56/7.76mph 4) 0.5mi - 3:53(7:46/mi) 140/142bpm [1088b/mi] 46cal 7.72/7.83mph 5) 0.5mi - 4:07(8:13/mi) 141/150bpm [1159b/mi] 49cal 7.3/7.76mph 6) 0.5mi - 4:26(8:52/mi) 141/170bpm [1250b/mi] 52cal 6.77/7.14mph 7) 0.5mi - 4:08(8:17/mi) 141/149bpm [1167b/mi] 48cal 7.25/7.47mph 8) 0.5mi - 4:13(8:26/mi) 142/149bpm [1198b/mi] 49cal 7.11/7.87mph 9) 0.5mi - 3:59(7:58/mi) 145/148bpm [1156b/mi] 48cal 7.53/7.93mph 10) 0.5mi - 4:03(8:06/mi) 147/149bpm [1191b/mi] 50cal 7.41/7.51mph 11) 0.5mi - 3:58(7:56/mi) 149/151bpm [1183b/mi] 50cal 7.56/7.87mph 12) 0.5mi - 4:00(8:00/mi) 149/152bpm [1192b/mi] 50cal 7.5/7.76mph 13) 0.5mi - 3:59(7:57/mi) 151/155bpm [1201b/mi] 51cal 7.54/7.64mph 14) 0.5mi - 3:57(7:54/mi) 152/154bpm [1202b/mi] 51cal 7.59/7.83mph 15) 0.01mi - 3(6:33/mi) 153/153bpm [1001b/mi] 9.17/7.85mph Add a comment	-
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
4.5mi, 36:15 Run - General 1) 0.5mi - 4:00(7:59/mi) 130/140bpm [1039b/mi] 43cal 7.51/7.7mph 2) 0.5mi - 4:02(8:04/mi) 143/155bpm [1154b/mi] 51cal 7.43/7.89mph 3) 0.5mi - 3:55(7:50/mi) 144/148bpm [1127b/mi] 49cal 7.67/7.99mph 4) 0.5mi - 3:55(7:51/mi) 145/148bpm [1138b/mi] 50cal 7.65/7.89mph 5) 0.5mi - 4:09(8:17/mi) 146/151bpm [1210b/mi] 52cal 7.24/7.56mph 6) 0.5mi - 4:06(8:12/mi) 148/152bpm [1212b/mi] 52cal 7.32/7.58mph 7) 0.5mi - 4:03(8:05/mi) 150/153bpm [1213b/mi] 52cal 7.42/7.56mph 8) 0.5mi - 4:04(8:08/mi) 150/156bpm [1219b/mi] 53cal 7.38/8.54mph 9) 0.5mi - 3:56(7:53/mi) 151/155bpm [1189b/mi] 51cal 7.62/7.83mph 10) 0.01mi - 5(8:32/mi) 153/154bpm [1304b/mi] 1cal 7.04/7.76mph Add a comment	-	6.2mi, 50:39 Run - General 1) 0.5mi - 4:07(8:14/mi) 125/135bpm [1029b/mi] 42cal 7.29/7.53mph 2) 0.5mi - 4:12(8:23/mi) 136/143bpm [1141b/mi] 49cal 7.15/7.49mph 3) 0.5mi - 4:00(7:59/mi) 140/143bpm [1119b/mi] 48cal 7.51/7.76mph 4) 0.5mi - 3:56(7:52/mi) 141/144bpm [1108b/mi] 48cal 7.63/7.89mph 5) 0.5mi - 4:02(8:04/mi) 142/147bpm [1146b/mi] 49cal 7.44/7.78mph 6) 0.5mi - 4:09(8:17/mi) 142/146bpm [1177b/mi] 49cal 7.24/7.28mph 7) 0.5mi - 4:13(8:26/mi) 141/145bpm [1189b/mi] 49cal 7.12/7.39mph 8) 0.5mi - 4:03(8:05/mi) 146/151bpm [1181b/mi] 50cal 7.42/7.58mph 9) 0.5mi - 4:13(8:26/mi) 145/148bpm [1222b/mi] 51cal 7.12/7.53mph 10) 0.5mi - 4:10(8:20/mi) 147/149bpm [1226b/mi] 51cal 7.19/7.58mph 11) 0.5mi - 4:03(8:05/mi) 149/153bpm [1205b/mi] 50cal 7.42/7.93mph 12) 0.5mi - 3:58(7:56/mi) 150/154bpm [1189b/mi] 50cal 7.57/7.85mph 13) 0.2mi - 1:35(8:03/mi) 150/152bpm [1208b/mi] 20cal 7.45/8.39mph Add a comment	4.1mi, 32:54 Run - General 1) 0.5mi - 4:17(8:35/mi) 125/135bpm [1072b/mi] 44cal 6.99/7.18mph 2) 0.5mi - 4:06(8:11/mi) 135/137bpm [1106b/mi] 47cal 7.33/7.51mph 3) 0.5mi - 4:10(8:20/mi) 136/140bpm [1133b/mi] 49cal 7.21/7.43mph 4) 0.5mi - 4:05(8:10/mi) 138/140bpm [1126b/mi] 48cal 7.35/7.51mph 5) 0.5mi - 4:01(8:02/mi) 140/145bpm [1125b/mi] 48cal 7.46/8.06mph 6) 0.5mi - 3:52(7:43/mi) 145/150bpm [1119b/mi] 48cal 7.77/7.83mph 7) 0.5mi - 3:53(7:47/mi) 148/151bpm [1152b/mi] 49cal 7.71/7.76mph 8) 0.5mi - 3:47(7:34/mi) 150/153bpm [1134b/mi] 49cal 7.94/8.04mph 9) 0.1mi - 43(7:14/mi) 151/152bpm [1093b/mi] 9cal 8.29/8.08mph Add a comment	5.1mi, 40:43 Run - General 1) 0.5mi - 4:04(8:08/mi) 124/136bpm [1008b/mi] 41cal 7.38/7.68mph 2) 0.5mi - 4:08(8:17/mi) 137/143bpm [1134b/mi] 50cal 7.25/7.47mph 3) 0.5mi - 4:02(8:04/mi) 138/143bpm [1114b/mi] 49cal 7.43/7.68mph 4) 0.5mi - 4:02(8:05/mi) 139/143bpm [1122b/mi] 49cal 7.43/7.64mph 5) 0.5mi - 4:02(8:04/mi) 141/144bpm [1137b/mi] 49cal 7.44/7.62mph 6) 0.5mi - 4:05(8:10/mi) 142/147bpm [1159b/mi] 50cal 7.35/7.51mph 7) 0.5mi - 4:06(8:12/mi) 143/146bpm [1173b/mi] 50cal 7.31/7.64mph 8) 0.5mi - 4:08(8:17/mi) 144/147bpm [1192b/mi] 50cal 7.25/7.81mph 9) 0.5mi - 3:58(7:55/mi) 146/149bpm [1157b/mi] 49cal 7.57/8.06mph 10) 0.5mi - 3:45(7:30/mi) 148/151bpm [1110b/mi] 47cal 8/8.31mph 11) 0.05mi - 22(7:35/mi) 151/153bpm [1146b/mi] 5cal 7.91/8.16mph Add a comment	-	-
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
8mi, 1:06:17 Run - General 1) 0.5mi - 4:19(8:37/mi) 123/135bpm [1061b/mi] 43cal 6.96/7.76mph 2) 0.5mi - 4:24(8:49/mi) 131/137bpm [1154b/mi] 49cal 6.81/7.87mph 3) 0.5mi - 4:07(8:14/mi) 136/142bpm [1119b/mi] 48cal 7.29/7.62mph 4) 0.5mi - 3:59(7:58/mi) 140/145bpm [1116b/mi] 48cal 7.53/7.83mph 5) 0.5mi - 4:01(8:03/mi) 154/171bpm [1239b/mi] 54cal 7.46/7.58mph 6) 0.5mi - 4:04(8:08/mi) 145/151bpm [1180b/mi] 51cal 7.37/7.78mph 7) 0.5mi - 4:09(8:17/mi) 145/154bpm [1201b/mi] 52cal 7.24/7.31mph 8) 0.5mi - 4:08(8:16/mi) 147/154bpm [1215b/mi] 52cal 7.26/7.43mph 9) 0.5mi - 4:09(8:18/mi) 148/164bpm [1228b/mi] 53cal 7.23/7.58mph 10) 0.5mi - 4:05(8:10/mi) 149/156bpm [1217b/mi] 52cal 7.34/7.68mph 11) 0.5mi - 4:02(8:04/mi) 150/154bpm [1210b/mi] 52cal 7.44/7.74mph 12) 0.5mi - 4:17(8:33/mi) 154/161bpm [1317b/mi] 57cal 7.02/7.39mph 13) 0.5mi - 4:10(8:19/mi) 156/168bpm [1298b/mi] 56cal 7.21/7.58mph 14) 0.5mi - 4:00(8:00/mi) 160/171bpm [1279b/mi] 55cal 7.5/7.85mph 15) 0.5mi - 4:20(8:40/mi) 166/171bpm [1440b/mi] 63cal 6.92/7.91mph 16) 0.5mi - 3:55(7:49/mi) 163/169bpm [1274b/mi] 56cal 7.67/8.58mph 17) 0.02mi - 10(7:50/mi) 163/164bpm [1277b/mi] 2cal 7.65/7.53mph Add a comment	4mi, 34:05 Run - General 1) 0.5mi - 4:21(8:42/mi) 117/128bpm [1018b/mi] 39cal 6.9/7.74mph 2) 0.5mi - 4:29(8:57/mi) 124/128bpm [1110b/mi] 44cal 6.7/8.08mph 3) 0.5mi - 4:06(8:12/mi) 126/131bpm [1033b/mi] 40cal 7.32/8.14mph 4) 0.5mi - 4:04(8:09/mi) 125/131bpm [1018b/mi] 39cal 7.36/7.51mph 5) 0.5mi - 4:28(8:55/mi) 133/138bpm [1187b/mi] 47cal 6.72/7.47mph 6) 0.5mi - 4:40(9:19/mi) 133/139bpm [1240b/mi] 48cal 6.44/6.95mph 7) 0.5mi - 3:47(7:34/mi) 134/139bpm [1015b/mi] 40cal 7.92/9.08mph 8) 0.5mi - 4:09(8:18/mi) 137/142bpm [1138b/mi] 45cal 7.22/8.7mph 9) 0mi - 2(6:01/mi) 139/139bpm [837b/mi] 9.97/7.53mph 15th Jul 2024, 12:43pm Mozzer wrote: Welcome home! 16th Jul 2024, 9:25pm The Inspector wrote: Decidedly cooler Add a comment	-	3mi, 22:35 Run - Tempo 1) 0.5mi - 3:40(7:20/mi) 130/141bpm [953b/mi] 40cal 8.18/8.83mph 2) 0.5mi - 4:01(8:02/mi) 162/177bpm [1301b/mi] 57cal 7.47/8.39mph 3) 0.5mi - 3:44(7:27/mi) 158/165bpm [1178b/mi] 51cal 8.05/8.45mph 4) 0.5mi - 3:50(7:40/mi) 154/158bpm [1180b/mi] 51cal 7.83/8.83mph 5) 0.5mi - 3:38(7:16/mi) 157/162bpm [1141b/mi] 50cal 8.26/9.16mph 6) 0.5mi - 3:27(6:54/mi) 161/170bpm [1112b/mi] 48cal 8.69/9.33mph 7) 0.03mi - 15(8:32/mi) 158/160bpm [1348b/mi] 3cal 7.03/8.89mph Add a comment	-	5.1mi, 42:18 Run - General 1) 0.5mi - 4:07(8:14/mi) 162/176bpm [1334b/mi] 57cal 7.29/7.97mph 2) 0.5mi - 4:28(8:56/mi) 149/175bpm [1330b/mi] 57cal 6.72/7.6mph 3) 0.5mi - 4:09(8:17/mi) 136/145bpm [1127b/mi] 46cal 7.24/7.68mph 4) 0.5mi - 4:11(8:22/mi) 133/143bpm [1113b/mi] 43cal 7.17/7.33mph 5) 0.5mi - 4:31(9:02/mi) 130/134bpm [1175b/mi] 41cal 6.64/7.16mph 6) 0.5mi - 4:15(8:31/mi) 132/137bpm [1123b/mi] 40cal 7.05/7.26mph 7) 0.5mi - 4:10(8:20/mi) 138/145bpm [1149b/mi] 45cal 7.21/8.2mph 8) 0.5mi - 4:10(8:21/mi) 139/144bpm [1161b/mi] 45cal 7.19/7.37mph 9) 0.5mi - 4:04(8:07/mi) 148/162bpm [1202b/mi] 50cal 7.39/7.95mph 10) 0.5mi - 3:45(7:29/mi) 151/156bpm [1131b/mi] 49cal 8.01/8.7mph 11) 0.05mi - 28(9:14/mi) 147/147bpm [1358b/mi] 6cal 6.49/8.14mph Add a comment	-
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
8mi, 1:05:28 Run - General 1) 0.5mi - 4:29(8:57/mi) 124/147bpm [1111b/mi] 45cal 6.7/7.43mph 2) 0.5mi - 4:31(9:01/mi) 125/136bpm [1128b/mi] 45cal 6.65/7.49mph 3) 0.5mi - 4:10(8:20/mi) 132/169bpm [1101b/mi] 45cal 7.2/7.51mph 4) 0.5mi - 3:56(7:52/mi) 133/137bpm [1045b/mi] 42cal 7.63/7.91mph 5) 0.5mi - 4:04(8:08/mi) 132/135bpm [1075b/mi] 42cal 7.37/7.81mph 6) 0.5mi - 4:02(8:03/mi) 133/136bpm [1071b/mi] 41cal 7.45/7.76mph 7) 0.5mi - 4:11(8:23/mi) 130/134bpm [1089b/mi] 39cal 7.16/7.37mph 8) 0.5mi - 4:08(8:16/mi) 131/136bpm [1084b/mi] 39cal 7.25/7.56mph 9) 0.5mi - 4:15(8:30/mi) 130/134bpm [1106b/mi] 38cal 7.05/7.26mph 10) 0.5mi - 4:00(7:59/mi) 134/140bpm [1071b/mi] 39cal 7.51/7.66mph 11) 0.5mi - 3:58(7:56/mi) 137/141bpm [1086b/mi] 41cal 7.57/7.76mph 12) 0.5mi - 4:00(8:00/mi) 139/142bpm [1111b/mi] 43cal 7.51/7.78mph 13) 0.5mi - 4:06(8:12/mi) 137/140bpm [1122b/mi] 41cal 7.32/7.68mph 14) 0.5mi - 3:44(7:28/mi) 139/141bpm [1038b/mi] 39cal 8.03/8.39mph 15) 0.5mi - 4:12(8:23/mi) 140/145bpm [1175b/mi] 44cal 7.15/8.37mph 16) 0.5mi - 3:38(7:17/mi) 142/156bpm [1033b/mi] 40cal 8.25/8.7mph 17) 0.01mi - 5(6:20/mi) 145/145bpm [919b/mi] 9.47/8.27mph 21st Jul 2024, 5:36pm Mozzer wrote: Well run Ian. Add a comment	3.1mi, 21:49 Run - Tempo 1) 0.5mi - 3:43(7:26/mi) 116/124bpm [863b/mi] 33cal 8.07/8.22mph 2) 0.5mi - 3:37(7:13/mi) 125/129bpm [902b/mi] 37cal 8.31/8.54mph 3) 0.5mi - 3:34(7:09/mi) 128/133bpm [915b/mi] 38cal 8.39/8.72mph 4) 0.5mi - 3:28(6:57/mi) 135/152bpm [937b/mi] 39cal 8.64/9.14mph 5) 0.5mi - 3:23(6:46/mi) 137/145bpm [928b/mi] 39cal 8.86/9.2mph 6) 0.5mi - 3:22(6:44/mi) 141/155bpm [948b/mi] 40cal 8.92/9.16mph 7) 0.1mi - 41(6:57/mi) 137/139bpm [952b/mi] 7cal 8.63/9.04mph Add a comment	5.1mi, 40:30 Run - General 1) 0.5mi - 4:12(8:25/mi) 111/129bpm [934b/mi] 35cal 7.13/7.33mph 2) 0.5mi - 4:02(8:03/mi) 123/128bpm [990b/mi] 41cal 7.45/7.58mph 3) 0.5mi - 3:58(7:56/mi) 128/134bpm [1016b/mi] 42cal 7.56/7.91mph 4) 0.5mi - 4:01(8:03/mi) 129/134bpm [1038b/mi] 42cal 7.46/7.66mph 5) 0.5mi - 4:08(8:16/mi) 131/136bpm [1083b/mi] 44cal 7.25/7.33mph 6) 0.5mi - 4:06(8:13/mi) 133/139bpm [1093b/mi] 45cal 7.3/7.64mph 7) 0.5mi - 4:04(8:08/mi) 136/141bpm [1105b/mi] 45cal 7.38/7.68mph 8) 0.5mi - 3:54(7:48/mi) 139/146bpm [1084b/mi] 45cal 7.69/7.93mph 9) 0.5mi - 3:49(7:37/mi) 142/156bpm [1082b/mi] 46cal 7.87/8.1mph 10) 0.5mi - 3:49(7:38/mi) 145/149bpm [1107b/mi] 48cal 7.86/8.04mph 11) 0.05mi - 27(8:49/mi) 147/147bpm [1296b/mi] 6cal 6.8/8.04mph Add a comment	-	5.1mi, 36:38 Run - Tempo 1) 0.5mi - 3:47(7:34/mi) 119/136bpm [900b/mi] 36cal 7.93/8.31mph 2) 0.5mi - 3:37(7:15/mi) 116/130bpm [840b/mi] 32cal 8.28/8.62mph 3) 0.5mi - 3:38(7:16/mi) 102/110bpm [740b/mi] 20cal 8.27/8.56mph 4) 0.5mi - 3:34(7:07/mi) 122/150bpm [869b/mi] 32cal 8.43/8.56mph 5) 0.5mi - 3:40(7:19/mi) 142/153bpm [1039b/mi] 46cal 8.2/8.47mph 6) 0.5mi - 3:38(7:15/mi) 149/153bpm [1081b/mi] 49cal 8.27/8.64mph 7) 0.5mi - 3:37(7:14/mi) 150/156bpm [1085b/mi] 49cal 8.29/8.54mph 8) 0.5mi - 3:37(7:14/mi) 155/161bpm [1122b/mi] 50cal 8.29/8.5mph 9) 0.5mi - 3:31(7:03/mi) 155/158bpm [1093b/mi] 49cal 8.51/8.7mph 10) 0.5mi - 3:33(7:06/mi) 155/160bpm [1101b/mi] 49cal 8.44/8.62mph 11) 0.06mi - 26(7:39/mi) 157/159bpm [1201b/mi] 6cal 7.84/8.41mph Add a comment	-	-

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