Joe1970

Last on at 10pm, 4th Dec 2024

M50 Hampshire

FETCH SUPPORTER

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Mileage
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Races
42
Miles
8213
Miles
513
Miles
400
WAVA
70.73%
5k
22:55
10k
50:42
10M
1:15:48
Half
1:34:20
Mara
3:44:39
50k
5:13:17

About Me
M50s, Hampshire...used to play a lot of football, which stopped when my knees hurt more...put on some dad-bod weight and took up running for a few years but that stopped when my knees hurt even more...lockdown was an opportunity to lose the excess weight and wow I could actually run again without hurting! So really enjoying running again, it's my 'headspace' place, getting out in the countryside is really good for my mental as well as physical health Show More...

About Me

M50s, Hampshire...used to play a lot of football, which stopped when my knees hurt more...put on some dad-bod weight and took up running for a few years but that stopped when my knees hurt even more...lockdown was an opportunity to lose the excess weight and wow I could actually run again without hurting! So really enjoying running again, it's my 'headspace' place, getting out in the countryside is really good for my mental as well as physical health

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Recent Blogs
Back to back races	1st Dec
"Caution! Do not run" seems like bad advice for a Sunday...	17th Nov
Going round in circles	Oct 2024
Incremental improvements	Oct 2024
Farnham Pilgrim race report	Sep 2024

My parkrun
Basingstoke parkrun

Recent Training
4th Dec	General	8.2mi	1:13:15
3rd Dec	General	4.3mi	46:46
2nd Dec	General	5.6mi	1:42:47
1st Dec	Warm Down	0.6mi	8:00
1st Dec	Race	14.2mi	2:16:09

Planned Races
Pilgrim Challenge Day 1	1st Feb
Pilgrim Challenge Day 2	2nd Feb
Endure24 (Reading)	7th Jun
Escape from Meriden	Nov 25

12 Month Benchmarks	Run
Mile	6:37
5k	21:04
5mi	35:02
10k	43:31
10mi	1:10:19
Half	1:32:32
20mi	2:42:17
Mara	4:13:59
50k	5:08:53
40mi	7:31:26
75k	8:56:39
50mi	9:39:36
100k	12:17:06

Recent Pictures	Show more

2024 Targets	Set your targets
Run 2400

Recent Threads
Escape from Meriden
Gigs
Politics
Ultra Marathons

Badges Collected	See available badges
+ 160 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2012	2013	2014	2021	2022	2023	2024	PB	WB
5km	2							22:55 65.84	22:55 7:23/mi	65.84
10km	2						50:42 60.12		50:42 8:10/mi	60.12
16km	2						1:21:23 61.57	1:25:44 58.96	1:21:23 8:11/mi	61.57
10mi	1					1:15:48 65.93			1:15:48 7:35/mi	65.93
13.1mi	22	2:17:00 44.33	2:12:14 46.31	2:18:26 44.60	1:45:00 62.42	1:39:05 66.15	1:38:47 66.94	1:34:20 70.73	1:34:20 7:12/mi	70.73
21.6km	1							1:53:26 60.91	1:53:26 8:27/mi	60.91
19mi	1					2:50:00 57.37			2:50:00 8:57/mi	57.37
26.2mi	5						4:33:30 50.70	3:44:39 62.27	3:44:39 8:34/mi	62.27
30mi	1						9:31:18 28.62		9:31:18 19:03/mi	28.62
50km	3						5:13:17 54.43	5:22:31 53.35	5:13:17 10:05/mi	54.43
62km	1							7:39:43 49.11	7:39:43 11:56/mi	49.11
40mi	1						9:50:00 39.71		9:50:00 14:45/mi	39.71

Date	Planned Races			Distance
14 Nov	Escape from Meriden Confirmed			24hr
7 Jun	Endure24 (Reading) Confirmed			24hr
2 Feb	Pilgrim Challenge Day 2 Confirmed			33mi
1 Feb	Pilgrim Challenge Day 1 Confirmed			33mi
2024		Result	WAVA	Distance
1 Dec	The Wallop 21k trail race			13.1mi
30 Nov	New Forest Trail Run - Roundhill PB	1:53:26	60.91	21.6km
16 Nov	Basingstoke parkrun PB	22:55	65.84	5km
26 Oct	The Track 100			100mi
6 Oct	Basingstoke Half Marathon	1:39:12	67.87	13.1mi
21 Sep	The Yard Trail Races - The Hard Yard SB	1:25:44	58.96	16km
8 Sep	Farnham Pilgrim Marathon	4:29:10	52.45	26.2mi
3 Aug	The Bannister Series	34mi		6hr
20 Jul	Maverick Adidas Terrex X Series Chilterns	5:46:38	49.64	50km
30 Jun	Fortitude Denbies 10 hours	46mi		10hr
16 Jun	Hampshire Hoppit Trail Marathon	4:38:07	50.30	26.2mi
1 Jun	Basingstoke parkrun	23:21	64.10	5km
25 May	The Fox Trail Ultra Marathon PB	7:39:43	49.11	62km
6 May	BigWay Round - Winchester 50km SB	5:22:31	53.35	50km
7 Apr	Brighton Marathon PB	3:44:39	62.27	26.2mi
24 Mar	Fleet Half Marathon	1:46:20	62.75	13.1mi
25 Feb	Wokingham Half Marathon PB	1:34:20	70.73	13.1mi
20 Jan	Winchester Trail Run	1:55:36	57.72	13.1mi
2023		Result	WAVA	Distance
27 Dec	Saturn Year End Time Turner Run	33mi		7hr
29 Oct	Andover Half Marathon	1:43:20	64.57	13.1mi
1 Oct	Basingstoke Half Marathon	1:40:39	66.29	13.1mi
24 Sep	The Farleigh Wallop 10K Trail Race PB	50:42	60.12	10km
23 Sep	The Yard Trail Races - The Hard Yard PB	1:21:23	61.57	16km
16 Sep	Shere 42k	5:41:51	40.92	26.2mi
29 Jul	Round Reading Ultra 50k PB	5:13:17	54.43	50km
25 Jun	Trionium Midsummer Munro	2:35:29	42.53	13.1mi
4 Jun	Fortitude Denbies 10 x 4 miles PB	9:50:00	39.71	40mi
1 May	Big Way Round Marathon SB	4:33:30	50.70	26.2mi
15 Apr	Dummer Down Trail Races	53:36	56.38	10km
25 Mar	Fortitude Pippingford PB	9:31:18	28.62	30mi
12 Mar	Surrey Half Marathon SB	1:38:47	66.94	13.1mi
2022		Result	WAVA	Distance
16 Oct	Great South Run PB	1:15:48	65.93	10mi
9 Oct	Tonbridge Half Marathon	1:43:31	63.88	13.1mi
2 Oct	Basingstoke Half Marathon	1:43:49	63.70	13.1mi
25 Sep	Winchester Half Marathon	1:43:47	63.72	13.1mi
18 Sep	Run Reigate Half	1:45:57	62.41	13.1mi
13 Aug	Shere Half	1:59:07	55.03	13.1mi
12 Jun	Hampshire Hoppit Trail Half Marathon	2:05:45	52.12	13.1mi
2 May	Winchester Trail Race Festival 19M PB	2:50:00	57.37	19mi
24 Apr	ABP Southampton Half Marathon	1:43:16	63.47	13.1mi
20 Mar	Fleet Half Marathon SB	1:39:05	66.15	13.1mi
27 Feb	Wokingham Half Marathon	1:41:36	64.51	13.1mi
23 Jan	Winchester Off-road Half Marathon	2:05:00	52.44	13.1mi
2021		Result	WAVA	Distance
3 Oct	Basingstoke Half Marathon SB	1:45:00	62.42	13.1mi
2014		Result	WAVA	Distance
5 Oct	Basingstoke Half Marathon SB	2:18:26	44.60	13.1mi
2013		Result	WAVA	Distance
6 Oct	Basingstoke Half Marathon SB	2:12:14	46.31	13.1mi
2012		Result	WAVA	Distance
7 Oct	Basingstoke Half Marathon SB	2:17:00	44.33	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
2024	23	23	16	24	40	35	18	33	21	28	14	6	281
2024	227	222	252	230	267	244	245	229	201	208	181	29	2533
2023	4	4	3	6	20	11	14	11	18	11	5	11	119
2023	158	180	191	188	191	209	212	188	177	215	211	213	2332
2022	122	132	118	124	123	118	116	135	127	130	131	131	1506
2021	0	0	0	0	7	52	83	110	140	134	46	125	698
2017	1	3	0	0	0	0	0	0	0	0	0	0	4
2016	3	0	3	3	3	0	0	3	0	0	0	0	15
2016	0	0	0	0	0	128	133	0	20	0	0	0	281
2015	34	33	40	33	39	38	33	41	11	6	0	0	308
2014	22	30	32	57	59	43	39	54	65	44	32	23	500
2013	18	22	16	34	39	38	6	35	58	20	17	12	316
2013	0	0	0	0	0	82	150	0	0	0	0	0	232

Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
3.6mi, 45:32 Run - General 1) 1mi - 12:49(12:49/mi) 90/169bpm [1153b/mi] 89cal 68/84rpm 2) 1mi - 12:56(12:56/mi) 93/106bpm [1203b/mi] 94cal 72/85rpm 3) 1mi - 12:28(12:28/mi) 96/105bpm [1196b/mi] 95cal 76/86rpm 4) 0.55mi - 7:19(13:21/mi) 96/107bpm [1282b/mi] 54cal 74/88rpm Add a comment	2.4mi, 24:45 Run - Warm Down Trimmed from another training entry Add a comment 3.1mi, 25:06 Run - parkrun Trimmed from another training entry Add a comment 2mi, 25:51 Run - Warm Up 1) 1mi - 11:53(11:53/mi) 101/132bpm [1201b/mi] 99cal 2) 0.83mi - 8:07(9:45/mi) 111/117bpm [1081b/mi] 77cal 3) 1mi - 12:55(12:55/mi) 111/137bpm [1433b/mi] 97cal 4) 1mi - 8:01(8:01/mi) 138/144bpm [1106b/mi] 96cal 5) 0.52mi - 4:04(7:49/mi) 143/153bpm [1118b/mi] 48cal 6) 1mi - 9:18(9:18/mi) 138/155bpm [1284b/mi] 101cal 7) 1mi - 9:33(9:33/mi) 118/124bpm [1127b/mi] 100cal 8) 0.1mi - 1:09(11:25/mi) 121/126bpm [1381b/mi] 12cal 9) 1mi - 9:58(9:58/mi) 119/128bpm [1186b/mi] 103cal 10) 0.11mi - 1:01(9:40/mi) 120/123bpm [1160b/mi] 10cal Add a comment	8.1mi, 1:15:40 Run - General 1) 1mi - 12:32(12:32/mi) 130/177bpm [1628b/mi] 120cal 2) 1mi - 9:47(9:47/mi) 123/170bpm [1204b/mi] 102cal 3) 1mi - 8:38(8:38/mi) 114/120bpm [984b/mi] 85cal 4) 1mi - 9:47(9:47/mi) 122/134bpm [1194b/mi] 91cal 5) 1mi - 8:28(8:28/mi) 121/131bpm [1025b/mi] 79cal 6) 1mi - 9:07(9:07/mi) 127/134bpm [1157b/mi] 95cal 7) 1mi - 8:42(8:42/mi) 134/141bpm [1166b/mi] 96cal 8) 0.98mi - 8:00(8:08/mi) 119/132bpm [968b/mi] 88cal 9) 0.07mi - 40(9:45/mi) 127/129bpm [1238b/mi] 8cal Add a comment	4.1mi, 50:35 Run - General 1) 1mi - 12:16(12:16/mi) 101/110bpm [1239b/mi] 95cal 78/87rpm 2) 1mi - 11:34(11:34/mi) 103/111bpm [1191b/mi] 95cal 82/88rpm 3) 1mi - 13:00(13:00/mi) 99/112bpm [1286b/mi] 92cal 73/87rpm 4) 1mi - 12:47(12:47/mi) 102/109bpm [1304b/mi] 94cal 79/87rpm 5) 0.07mi - 58(14:17/mi) 91/93bpm [1299b/mi] 7cal 62/65rpm Add a comment 0mi, 31:41 Cross - Strength Add a comment	4.6mi, 40:27 Run - General 1) 0.88mi - 10:00(11:20/mi) 149/175bpm [1690b/mi] 110cal 2) 0.07mi - 30(7:15/mi) 112/113bpm [811b/mi] 5cal 3) 0.06mi - 30(8:47/mi) 113/115bpm [992b/mi] 5cal 4) 0.08mi - 30(6:16/mi) 123/135bpm [770b/mi] 5cal 5) 0.06mi - 30(8:36/mi) 134/136bpm [1152b/mi] 6cal 6) 0.08mi - 30(6:39/mi) 133/137bpm [883b/mi] 6cal 7) 0.05mi - 30(9:09/mi) 138/142bpm [1263b/mi] 6cal 8) 0.08mi - 30(5:53/mi) 138/142bpm [813b/mi] 6cal 9) 0.06mi - 30(9:00/mi) 144/146bpm [1296b/mi] 6cal 10) 0.08mi - 30(6:00/mi) 139/144bpm [834b/mi] 6cal 11) 0.05mi - 30(9:38/mi) 146/151bpm [1406b/mi] 6cal 12) 0.09mi - 30(5:50/mi) 138/142bpm [804b/mi] 6cal 13) 0.05mi - 30(9:29/mi) 145/152bpm [1375b/mi] 6cal 14) 0.08mi - 30(6:03/mi) 146/149bpm [884b/mi] 7cal 15) 0.05mi - 30(9:55/mi) 147/149bpm [1457b/mi] 7cal 16) 0.07mi - 30(6:44/mi) 143/146bpm [963b/mi] 6cal 17) 0.06mi - 30(8:37/mi) 145/148bpm [1249b/mi] 6cal 18) 0.08mi - 30(6:24/mi) 142/145bpm [909b/mi] 6cal 19) 0.06mi - 30(8:33/mi) 143/146bpm [1222b/mi] 6cal 20) 0.08mi - 30(5:59/mi) 144/149bpm [862b/mi] 6cal 21) 0.05mi - 30(10:35/mi) 149/151bpm [1577b/mi] 6cal 22) 0.56mi - 5:00(8:58/mi) 127/153bpm [1139b/mi] 53cal 23) 0.08mi - 30(6:30/mi) 126/131bpm [818b/mi] 7cal 24) 0.05mi - 30(9:41/mi) 136/138bpm [1318b/mi] 6cal 25) 0.08mi - 30(6:19/mi) 138/140bpm [872b/mi] 6cal 26) 0.05mi - 30(9:18/mi) 141/142bpm [1310b/mi] 6cal 27) 0.08mi - 30(6:08/mi) 140/143bpm [858b/mi] 6cal 28) 0.05mi - 30(9:41/mi) 144/146bpm [1395b/mi] 6cal 29) 0.08mi - 30(6:36/mi) 142/146bpm [938b/mi] 6cal 30) 0.06mi - 30(8:50/mi) 147/149bpm [1298b/mi] 6cal 31) 0.08mi - 30(6:13/mi) 144/146bpm [895b/mi] 6cal 32) 0.06mi - 30(8:09/mi) 144/148bpm [1173b/mi] 6cal 33) 0.08mi - 30(6:09/mi) 144/151bpm [885b/mi] 6cal 34) 0.05mi - 30(9:56/mi) 151/153bpm [1501b/mi] 6cal 35) 0.08mi - 30(5:58/mi) 147/151bpm [877b/mi] 7cal 36) 0.06mi - 30(9:00/mi) 149/151bpm [1342b/mi] 6cal 37) 0.08mi - 30(6:12/mi) 146/147bpm [904b/mi] 7cal 38) 0.05mi - 30(9:17/mi) 147/149bpm [1365b/mi] 6cal 39) 0.07mi - 30(7:04/mi) 146/149bpm [1032b/mi] 6cal 40) 0.06mi - 30(8:26/mi) 148/153bpm [1247b/mi] 6cal 41) 0.08mi - 30(6:27/mi) 145/147bpm [935b/mi] 6cal 42) 0.05mi - 30(9:15/mi) 148/150bpm [1368b/mi] 6cal 43) 0.48mi - 5:00(10:24/mi) 126/146bpm [1310b/mi] 45cal 44) 0.04mi - 27(10:13/mi) 125/126bpm [1276b/mi] 5cal Add a comment 1.5mi, 18:00 Run - Warm Up Add a comment	6.3mi, 1:00:43 Run - General 1) 1mi - 10:38(10:38/mi) 146/188bpm [1552b/mi] 120cal 2) 1mi - 9:44(9:44/mi) 115/138bpm [1119b/mi] 97cal 3) 1mi - 9:15(9:15/mi) 113/120bpm [1045b/mi] 95cal 4) 1mi - 9:12(9:12/mi) 116/122bpm [1067b/mi] 91cal 5) 1mi - 9:34(9:34/mi) 120/126bpm [1148b/mi] 99cal 6) 1mi - 9:04(9:04/mi) 116/126bpm [1051b/mi] 97cal 7) 0.26mi - 2:34(9:56/mi) 116/125bpm [1152b/mi] 24cal 8) 0.07mi - 43(9:40/mi) 115/121bpm [1112b/mi] 8cal Add a comment	4.9mi, 44:37 Run - General 1) 0.93mi - 10:00(10:44/mi) 111/125bpm [1191b/mi] 88cal 2) 0.07mi - 30(7:01/mi) 126/129bpm [884b/mi] 6cal 3) 0.05mi - 30(9:09/mi) 123/129bpm [1126b/mi] 5cal 4) 0.08mi - 30(6:23/mi) 132/135bpm [842b/mi] 6cal 5) 0.05mi - 30(10:09/mi) 137/139bpm [1389b/mi] 6cal 6) 0.07mi - 30(6:58/mi) 137/141bpm [954b/mi] 6cal 7) 0.05mi - 30(9:56/mi) 139/143bpm [1380b/mi] 6cal 8) 0.08mi - 30(6:16/mi) 137/140bpm [859b/mi] 6cal 9) 0.06mi - 30(8:55/mi) 138/141bpm [1231b/mi] 6cal 10) 0.08mi - 30(6:21/mi) 140/145bpm [889b/mi] 7cal 11) 0.05mi - 30(9:28/mi) 144/146bpm [1364b/mi] 6cal 12) 0.08mi - 30(6:19/mi) 142/147bpm [897b/mi] 7cal 13) 0.05mi - 30(9:10/mi) 142/148bpm [1303b/mi] 6cal 14) 0.08mi - 30(6:14/mi) 142/147bpm [884b/mi] 7cal 15) 0.05mi - 30(9:28/mi) 146/149bpm [1381b/mi] 6cal 16) 0.08mi - 30(6:39/mi) 143/148bpm [950b/mi] 7cal 17) 0.05mi - 30(9:30/mi) 146/148bpm [1386b/mi] 7cal 18) 0.08mi - 30(6:13/mi) 143/145bpm [889b/mi] 6cal 19) 0.05mi - 30(9:12/mi) 146/148bpm [1343b/mi] 6cal 20) 0.08mi - 30(6:29/mi) 144/148bpm [935b/mi] 7cal 21) 0.05mi - 30(10:43/mi) 148/150bpm [1585b/mi] 6cal 22) 0.5mi - 5:00(10:04/mi) 120/142bpm [1209b/mi] 47cal 23) 0.07mi - 30(6:59/mi) 124/130bpm [866b/mi] 5cal 24) 0.05mi - 30(9:36/mi) 132/138bpm [1268b/mi] 6cal 25) 0.07mi - 30(7:02/mi) 138/144bpm [971b/mi] 6cal 26) 0.05mi - 30(9:16/mi) 144/146bpm [1334b/mi] 6cal 27) 0.08mi - 30(6:29/mi) 141/144bpm [913b/mi] 6cal 28) 0.06mi - 30(8:34/mi) 145/148bpm [1243b/mi] 6cal 29) 0.08mi - 30(6:39/mi) 144/148bpm [957b/mi] 7cal 30) 0.05mi - 30(10:09/mi) 147/149bpm [1493b/mi] 6cal 31) 0.08mi - 30(6:11/mi) 144/148bpm [892b/mi] 6cal 32) 0.05mi - 30(9:34/mi) 144/149bpm [1378b/mi] 6cal 33) 0.08mi - 30(6:25/mi) 143/149bpm [917b/mi] 6cal 34) 0.05mi - 30(9:50/mi) 148/151bpm [1456b/mi] 6cal 35) 0.08mi - 30(6:36/mi) 146/149bpm [964b/mi] 7cal 36) 0.05mi - 30(9:07/mi) 148/151bpm [1350b/mi] 6cal 37) 0.08mi - 30(6:40/mi) 144/146bpm [960b/mi] 6cal 38) 0.06mi - 30(8:44/mi) 146/148bpm [1276b/mi] 6cal 39) 0.08mi - 30(6:21/mi) 145/148bpm [921b/mi] 7cal 40) 0.05mi - 30(9:41/mi) 148/151bpm [1434b/mi] 6cal 41) 0.08mi - 30(6:23/mi) 143/152bpm [913b/mi] 6cal 42) 0.05mi - 30(9:59/mi) 150/152bpm [1497b/mi] 6cal 43) 0.45mi - 5:00(11:01/mi) 122/143bpm [1344b/mi] 48cal 44) 0.43mi - 4:37(10:44/mi) 119/129bpm [1278b/mi] 43cal Add a comment 0mi, 30:24 Cross - Strength Add a comment
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
1.4mi, 23:00 Walk - General Add a comment 4.5mi, 57:40 Run - General 1) 1mi - 14:36(14:36/mi) 95/172bpm [1387b/mi] 103cal 67/85rpm 2) 1mi - 12:03(12:03/mi) 110/175bpm [1325b/mi] 101cal 80/87rpm 3) 1mi - 12:18(12:18/mi) 87/132bpm [1070b/mi] 91cal 77/86rpm 4) 1mi - 12:11(12:11/mi) 93/103bpm [1133b/mi] 91cal 80/86rpm 5) 0.51mi - 6:33(12:51/mi) 95/102bpm [1221b/mi] 50cal 74/86rpm Add a comment	2.5mi, 45:00 Walk - General Add a comment 3.3mi, 32:54 Run - General Trimmed from another training entry Add a comment 3.1mi, 22:49 Run - parkrun Trimmed from another training entry Add a comment 1.2mi, 16:17 Run - Warm Up 1) 0.26mi - 3:00(11:44/mi) 118/151bpm [1384b/mi] 25cal 2) 0.27mi - 3:00(11:09/mi) 156/168bpm [1740b/mi] 36cal 3) 0.3mi - 3:00(10:06/mi) 153/173bpm [1546b/mi] 38cal 4) 0.21mi - 2:00(9:19/mi) 156/172bpm [1453b/mi] 26cal 5) 0.12mi - 2:00(16:36/mi) 143/169bpm [2374b/mi] 19cal 6) 1mi - 7:22(7:22/mi) 144/158bpm [1061b/mi] 88cal 7) 1mi - 7:21(7:21/mi) 149/153bpm [1096b/mi] 93cal 8) 1mi - 7:31(7:31/mi) 153/159bpm [1150b/mi] 94cal 9) 0.12mi - 51(6:55/mi) 157/158bpm [1086b/mi] 11cal 10) 0.1mi - 2:00(20:09/mi) 124/157bpm [2498b/mi] 13cal 11) 1mi - 9:34(9:34/mi) 120/128bpm [1147b/mi] 107cal 12) 1mi - 9:21(9:21/mi) 125/135bpm [1169b/mi] 96cal 13) 1mi - 9:47(9:47/mi) 116/129bpm [1135b/mi] 106cal 14) 0.12mi - 1:18(10:42/mi) 116/119bpm [1241b/mi] 14cal 15) 0.07mi - 44(10:10/mi) 115/119bpm [1168b/mi] 9cal Add a comment 0mi, 17:18 Cross - Strength Add a comment	16.5mi, 2:57:23 Run - General 1) 1mi - 11:27(11:27/mi) 96/148bpm [1099b/mi] 99cal 2) 1mi - 11:37(11:37/mi) 111/169bpm [1290b/mi] 107cal 3) 0.58mi - 6:56(11:59/mi) 118/127bpm [1414b/mi] 61cal 4) 1mi - 10:03(10:03/mi) 127/137bpm [1276b/mi] 104cal 5) 1mi - 9:59(9:59/mi) 122/131bpm [1219b/mi] 90cal 6) 1mi - 10:46(10:46/mi) 125/140bpm [1346b/mi] 107cal 7) 1mi - 10:54(10:54/mi) 125/147bpm [1363b/mi] 109cal 8) 1mi - 10:11(10:11/mi) 120/145bpm [1221b/mi] 96cal 9) 0.85mi - 8:07(9:32/mi) 126/132bpm [1201b/mi] 85cal 10) 1mi - 12:14(12:14/mi) 115/128bpm [1407b/mi] 110cal 11) 1mi - 12:03(12:03/mi) 110/124bpm [1325b/mi] 98cal 12) 0.62mi - 5:43(9:09/mi) 118/127bpm [1080b/mi] 62cal 13) 1mi - 9:01(9:01/mi) 123/129bpm [1109b/mi] 108cal 14) 1mi - 11:21(11:21/mi) 115/130bpm [1304b/mi] 93cal 15) 1mi - 13:29(13:29/mi) 116/134bpm [1563b/mi] 100cal 16) 1mi - 9:42(9:42/mi) 115/132bpm [1116b/mi] 91cal 17) 1mi - 9:38(9:38/mi) 121/130bpm [1166b/mi] 100cal 18) 0.4mi - 4:12(10:28/mi) 132/138bpm [1382b/mi] 41cal Add a comment	5.3mi, 55:32 Run - General 1) 1mi - 11:15(11:15/mi) 111/124bpm [1248b/mi] 101cal 2) 1mi - 10:08(10:08/mi) 113/121bpm [1144b/mi] 95cal 3) 1mi - 10:07(10:07/mi) 113/123bpm [1142b/mi] 95cal 4) 1mi - 9:54(9:54/mi) 114/123bpm [1128b/mi] 92cal 5) 1mi - 10:52(10:52/mi) 116/124bpm [1260b/mi] 98cal 6) 0.3mi - 3:18(11:00/mi) 115/121bpm [1265b/mi] 31cal Add a comment 0mi, 32:11 Cross - Strength Add a comment	7mi, 1:05:28 Run - General 1) 0.25mi - 3:00(12:02/mi) 96/112bpm [1155b/mi] 22cal 2) 0.29mi - 3:00(10:28/mi) 110/134bpm [1151b/mi] 31cal 3) 0.32mi - 3:00(9:20/mi) 121/151bpm [1129b/mi] 32cal 4) 0.12mi - 1:00(8:17/mi) 151/151bpm [1251b/mi] 13cal 5) 0.19mi - 2:00(10:44/mi) 130/151bpm [1396b/mi] 22cal 6) 0.71mi - 6:00(8:24/mi) 128/141bpm [1076b/mi] 68cal 7) 0.18mi - 2:00(11:17/mi) 118/124bpm [1331b/mi] 18cal 8) 0.73mi - 6:00(8:16/mi) 127/139bpm [1049b/mi] 66cal 9) 0.2mi - 2:00(10:03/mi) 121/125bpm [1217b/mi] 18cal 10) 0.71mi - 6:00(8:26/mi) 125/132bpm [1053b/mi] 61cal 11) 0.19mi - 2:00(10:25/mi) 122/128bpm [1271b/mi] 19cal 12) 0.71mi - 6:00(8:25/mi) 126/133bpm [1060b/mi] 67cal 13) 0.2mi - 2:00(9:52/mi) 118/123bpm [1164b/mi] 18cal 14) 0.73mi - 6:00(8:15/mi) 132/145bpm [1088b/mi] 69cal 15) 0.19mi - 2:00(10:47/mi) 123/140bpm [1327b/mi] 20cal 16) 0.98mi - 10:00(10:14/mi) 119/129bpm [1218b/mi] 97cal 17) 0.31mi - 3:28(11:01/mi) 114/120bpm [1255b/mi] 30cal Add a comment	6.2mi, 1:00:44 Run - General 1) 1mi - 10:31(10:31/mi) 113/130bpm [1188b/mi] 102cal 2) 1mi - 9:28(9:28/mi) 124/147bpm [1175b/mi] 99cal 3) 1mi - 9:16(9:16/mi) 121/133bpm [1122b/mi] 91cal 4) 1mi - 9:55(9:55/mi) 120/131bpm [1189b/mi] 95cal 5) 1mi - 9:22(9:22/mi) 114/121bpm [1067b/mi] 94cal 6) 1mi - 9:47(9:47/mi) 116/126bpm [1135b/mi] 102cal 7) 0.17mi - 1:41(10:12/mi) 118/125bpm [1203b/mi] 19cal 8) 0.07mi - 44(10:47/mi) 121/125bpm [1306b/mi] 8cal Add a comment 0mi, 31:59 Cross - Strength Add a comment	4.9mi, 44:49 Run - General 1) 0.26mi - 3:00(11:32/mi) 95/107bpm [1096b/mi] 22cal 2) 0.3mi - 3:00(9:52/mi) 116/124bpm [1145b/mi] 32cal 3) 0.33mi - 3:00(9:03/mi) 126/134bpm [1139b/mi] 34cal 4) 0.12mi - 1:00(8:05/mi) 138/153bpm [1117b/mi] 12cal 5) 0.2mi - 2:00(9:50/mi) 131/153bpm [1287b/mi] 23cal 6) 1mi - 8:40(8:40/mi) 124/138bpm [1075b/mi] 95cal 7) 0.14mi - 1:20(9:19/mi) 129/139bpm [1203b/mi] 14cal 8) 0.07mi - 30(7:38/mi) 134/142bpm [1022b/mi] 6cal 9) 0.07mi - 45(10:17/mi) 139/144bpm [1430b/mi] 9cal 10) 0.07mi - 30(7:17/mi) 137/145bpm [999b/mi] 6cal 11) 0.07mi - 45(10:17/mi) 141/147bpm [1449b/mi] 9cal 12) 0.06mi - 30(7:47/mi) 135/142bpm [1051b/mi] 6cal 13) 0.07mi - 45(10:01/mi) 141/146bpm [1411b/mi] 9cal 14) 0.07mi - 30(7:14/mi) 138/145bpm [999b/mi] 6cal 15) 0.09mi - 45(8:21/mi) 145/148bpm [1212b/mi] 10cal 16) 0.07mi - 30(7:06/mi) 142/149bpm [1009b/mi] 6cal 17) 0.09mi - 45(8:28/mi) 147/152bpm [1243b/mi] 10cal 18) 0.07mi - 30(7:30/mi) 143/148bpm [1072b/mi] 6cal 19) 0.09mi - 45(8:41/mi) 146/150bpm [1268b/mi] 10cal 20) 0.07mi - 30(7:10/mi) 143/148bpm [1025b/mi] 6cal 21) 0.08mi - 45(9:14/mi) 143/151bpm [1320b/mi] 9cal 22) 0.07mi - 30(7:03/mi) 142/149bpm [1001b/mi] 6cal 23) 0.07mi - 45(10:03/mi) 146/152bpm [1468b/mi] 9cal 24) 1mi - 9:33(9:33/mi) 122/135bpm [1164b/mi] 101cal 25) 0.05mi - 27(8:53/mi) 120/121bpm [1065b/mi] 5cal 26) 0.26mi - 2:49(10:43/mi) 124/132bpm [1330b/mi] 27cal Add a comment
Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28
3mi, 42:40 Walk - General 1) 1mi - 14:24(14:24/mi) 81/103bpm [1167b/mi] 98cal 64/68rpm 2) 1mi - 13:57(13:57/mi) 87/102bpm [1214b/mi] 96cal 65/70rpm 3) 1mi - 14:10(14:10/mi) 88/100bpm [1246b/mi] 99cal 64/68rpm 4) 0.01mi - 9(16:31/mi) 88/89bpm [1454b/mi] 1cal 65/65rpm Add a comment 1.4mi, 18:00 Run - General Add a comment	15.6mi, 2:28:53 Run - General 1) 1mi - 10:36(10:36/mi) 117/168bpm [1240b/mi] 105cal 2) 1mi - 9:55(9:55/mi) 119/186bpm [1180b/mi] 98cal 3) 1mi - 10:01(10:01/mi) 127/133bpm [1271b/mi] 106cal 4) 1mi - 10:08(10:08/mi) 130/145bpm [1316b/mi] 109cal 5) 1mi - 10:37(10:37/mi) 135/142bpm [1433b/mi] 112cal 6) 1mi - 9:06(9:06/mi) 134/139bpm [1220b/mi] 104cal 7) 1mi - 10:01(10:01/mi) 124/139bpm [1242b/mi] 102cal 8) 1mi - 10:19(10:19/mi) 130/140bpm [1342b/mi] 111cal 9) 1mi - 8:57(8:57/mi) 124/139bpm [1111b/mi] 96cal 10) 1mi - 9:15(9:15/mi) 131/138bpm [1211b/mi] 109cal 11) 1mi - 9:23(9:23/mi) 138/152bpm [1294b/mi] 106cal 12) 1mi - 9:08(9:08/mi) 132/149bpm [1205b/mi] 98cal 13) 1mi - 8:17(8:17/mi) 131/144bpm [1085b/mi] 97cal 14) 1mi - 8:37(8:37/mi) 134/147bpm [1156b/mi] 101cal 15) 1mi - 8:35(8:35/mi) 131/138bpm [1125b/mi] 100cal 16) 0.64mi - 5:58(9:21/mi) 134/148bpm [1254b/mi] 72cal Add a comment	9.9mi, 1:32:42 Run - General 1) 1mi - 10:17(10:17/mi) 124/138bpm [1276b/mi] 110cal 2) 1mi - 8:22(8:22/mi) 128/143bpm [1071b/mi] 90cal 3) 1mi - 8:30(8:30/mi) 130/134bpm [1104b/mi] 92cal 4) 1mi - 9:53(9:53/mi) 136/146bpm [1344b/mi] 110cal 5) 1mi - 9:26(9:26/mi) 135/145bpm [1273b/mi] 98cal 6) 1mi - 10:27(10:27/mi) 133/146bpm [1390b/mi] 103cal 7) 1mi - 9:31(9:31/mi) 140/158bpm [1333b/mi] 110cal 8) 1mi - 9:01(9:01/mi) 134/157bpm [1208b/mi] 84cal 9) 1mi - 9:12(9:12/mi) 141/178bpm [1297b/mi] 108cal 10) 0.57mi - 5:21(9:25/mi) 141/151bpm [1328b/mi] 63cal 11) 0.28mi - 2:42(9:41/mi) 150/169bpm [1454b/mi] 33cal Add a comment 0mi, 28:55 Cross - Strength Add a comment	6.4mi, 1:03:44 Run - General 1) 1mi - 10:53(10:53/mi) 110/123bpm [1197b/mi] 98cal 2) 1mi - 10:00(10:00/mi) 115/123bpm [1150b/mi] 94cal 3) 1mi - 9:44(9:44/mi) 114/125bpm [1109b/mi] 93cal 4) 1mi - 9:36(9:36/mi) 118/126bpm [1132b/mi] 95cal 5) 1mi - 9:25(9:25/mi) 117/128bpm [1101b/mi] 89cal 6) 1mi - 9:51(9:51/mi) 120/131bpm [1182b/mi] 94cal 7) 0.42mi - 4:16(10:12/mi) 115/122bpm [1173b/mi] 44cal Add a comment 0mi, 29:44 Cross - Weights Add a comment	0.8mi, 10:00 Run - Warm Down 1) 0.84mi - 10:00(11:56/mi) 114/125bpm [1361b/mi] 85cal Add a comment 3.1mi, 23:03 Run - General 1) 1mi - 7:26(7:26/mi) 138/151bpm [1025b/mi] 90cal 2) 1mi - 7:30(7:30/mi) 145/151bpm [1086b/mi] 96cal 3) 1mi - 7:22(7:22/mi) 150/156bpm [1105b/mi] 94cal 4) 0.11mi - 46(6:52/mi) 154/154bpm [1057b/mi] 10cal Add a comment 2.2mi, 22:54 Run - Warm Up 1) 1mi - 11:08(11:08/mi) 116/166bpm [1291b/mi] 103cal 2) 1mi - 9:37(9:37/mi) 139/169bpm [1338b/mi] 107cal 3) 0.22mi - 2:09(9:35/mi) 115/133bpm [1102b/mi] 24cal Add a comment	1.5mi, 24:06 Walk - General 1) 1mi - 15:57(15:57/mi) 76/93bpm [1212b/mi] 90cal 59/64rpm 2) 0.53mi - 8:09(15:29/mi) 83/90bpm [1285b/mi] 51cal 60/63rpm Add a comment	4mi, 39:07 Run - General 1) 1mi - 10:54(10:54/mi) 99/118bpm [1078b/mi] 94cal 2) 1mi - 8:57(8:57/mi) 115/126bpm [1030b/mi] 89cal 3) 0.02mi - 9(8:47/mi) 122/123bpm [1071b/mi] 2cal 4) 0.07mi - 30(7:21/mi) 125/129bpm [918b/mi] 6cal 5) 0.1mi - 1:00(9:50/mi) 123/128bpm [1210b/mi] 11cal 6) 0.07mi - 30(7:31/mi) 122/125bpm [917b/mi] 6cal 7) 0.12mi - 1:00(8:32/mi) 124/130bpm [1059b/mi] 11cal 8) 0.06mi - 30(7:59/mi) 131/136bpm [1047b/mi] 6cal 9) 0.1mi - 1:00(10:06/mi) 131/137bpm [1323b/mi] 11cal 10) 0.07mi - 30(6:57/mi) 127/131bpm [883b/mi] 6cal 11) 0.1mi - 1:00(10:02/mi) 129/134bpm [1294b/mi] 11cal 12) 0.07mi - 30(7:00/mi) 129/133bpm [903b/mi] 6cal 13) 0.1mi - 1:00(9:57/mi) 129/136bpm [1283b/mi] 11cal 14) 0.07mi - 30(6:41/mi) 132/136bpm [882b/mi] 5cal 15) 0.1mi - 1:00(10:08/mi) 131/138bpm [1326b/mi] 11cal 16) 0.93mi - 10:00(10:42/mi) 115/125bpm [1230b/mi] 85cal 17) 0.01mi - 7(12:19/mi) 110/110bpm [1356b/mi] 1cal Add a comment
Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5
3.3mi, 48:50 Run - General 1) 1mi - 14:48(14:48/mi) 76/95bpm [1125b/mi] 91cal 2) 1mi - 14:48(14:48/mi) 79/88bpm [1170b/mi] 98cal 3) 1mi - 14:36(14:36/mi) 79/86bpm [1153b/mi] 92cal 4) 0.3mi - 4:38(15:32/mi) 85/97bpm [1321b/mi] 30cal Add a comment	13.2mi, 1:53:32 Run - Race 1) 0.44mi - 3:30(8:01/mi) 129/147bpm [1033b/mi] 40cal 2) 0mi - 1(11:53/mi) 145/145bpm [1723b/mi] 3) 1mi - 7:38(7:38/mi) 145/154bpm [1106b/mi] 98cal 4) 1mi - 8:10(8:10/mi) 151/156bpm [1234b/mi] 104cal 5) 1mi - 8:39(8:39/mi) 152/161bpm [1316b/mi] 108cal 6) 1mi - 8:33(8:33/mi) 151/159bpm [1291b/mi] 106cal 7) 1mi - 8:52(8:52/mi) 154/163bpm [1365b/mi] 111cal 8) 1mi - 8:32(8:32/mi) 153/161bpm [1306b/mi] 107cal 9) 1mi - 9:21(9:21/mi) 150/157bpm [1403b/mi] 109cal 10) 1mi - 8:40(8:40/mi) 151/158bpm [1308b/mi] 107cal 11) 1mi - 8:44(8:44/mi) 150/158bpm [1309b/mi] 102cal 12) 1mi - 8:38(8:38/mi) 155/163bpm [1337b/mi] 107cal 13) 1mi - 9:00(9:00/mi) 154/163bpm [1385b/mi] 110cal 14) 1mi - 8:32(8:32/mi) 155/160bpm [1322b/mi] 106cal 15) 0.78mi - 6:43(8:34/mi) 155/160bpm [1327b/mi] 82cal Add a comment 1.1mi, 14:00 Run - Warm Up Add a comment	0.6mi, 8:00 Run - Warm Down Add a comment 14.2mi, 2:16:09 Run - Race 1) 1mi - 8:51(8:51/mi) 125/148bpm [1105b/mi] 95cal 2) 1mi - 8:55(8:55/mi) 129/149bpm [1150b/mi] 99cal 3) 1mi - 9:29(9:29/mi) 138/148bpm [1308b/mi] 109cal 4) 1mi - 9:06(9:06/mi) 139/153bpm [1265b/mi] 102cal 5) 1mi - 9:48(9:48/mi) 144/156bpm [1412b/mi] 112cal 6) 1mi - 10:49(10:49/mi) 148/163bpm [1600b/mi] 127cal 7) 1mi - 10:05(10:05/mi) 146/156bpm [1471b/mi] 117cal 8) 1mi - 9:43(9:43/mi) 141/155bpm [1371b/mi] 109cal 9) 1mi - 9:22(9:22/mi) 139/153bpm [1303b/mi] 101cal 10) 1mi - 8:55(8:55/mi) 133/147bpm [1186b/mi] 105cal 11) 1mi - 10:24(10:24/mi) 142/154bpm [1478b/mi] 108cal 12) 1mi - 8:56(8:56/mi) 139/151bpm [1242b/mi] 103cal 13) 1mi - 9:33(9:33/mi) 146/154bpm [1394b/mi] 107cal 14) 1mi - 9:36(9:36/mi) 142/155bpm [1363b/mi] 103cal 15) 0.24mi - 2:37(10:49/mi) 156/165bpm [1686b/mi] 33cal Add a comment 1.2mi, 14:00 Run - Warm Up Add a comment	5.6mi, 1:42:47 Walk - General 1) 1mi - 17:37(17:37/mi) 75/99bpm [1321b/mi] 107cal 54/62rpm 2) 1mi - 19:36(19:36/mi) 73/108bpm [1431b/mi] 81cal 48/79rpm 3) 1mi - 18:42(18:42/mi) 77/100bpm [1440b/mi] 52cal 52/79rpm 4) 1mi - 19:43(19:43/mi) 65/78bpm [1281b/mi] 30cal 50/77rpm 5) 1mi - 16:37(16:37/mi) 72/93bpm [1196b/mi] 38cal 57/60rpm 6) 0.63mi - 10:32(16:47/mi) 74/90bpm [1243b/mi] 25cal 57/114rpm Add a comment	4.3mi, 46:46 Run - General 1) 1mi - 12:23(12:23/mi) 110/165bpm [1362b/mi] 104cal 2) 1mi - 10:56(10:56/mi) 123/165bpm [1345b/mi] 109cal 3) 1mi - 10:30(10:30/mi) 116/138bpm [1219b/mi] 98cal 4) 1mi - 9:37(9:37/mi) 114/124bpm [1096b/mi] 90cal 5) 0.16mi - 1:33(9:49/mi) 116/125bpm [1138b/mi] 14cal 6) 0.17mi - 1:46(10:27/mi) 123/127bpm [1286b/mi] 17cal Add a comment	8.2mi, 1:13:15 Run - General 1) 0.27mi - 3:00(11:13/mi) 103/126bpm [1155b/mi] 24cal 2) 0.3mi - 3:00(10:05/mi) 115/133bpm [1160b/mi] 31cal 3) 0.32mi - 3:00(9:18/mi) 129/131bpm [1200b/mi] 34cal 4) 0.12mi - 1:00(8:25/mi) 130/135bpm [1093b/mi] 12cal 5) 0.18mi - 2:00(10:52/mi) 122/136bpm [1325b/mi] 21cal 6) 0.99mi - 8:00(8:05/mi) 132/142bpm [1067b/mi] 94cal 7) 0.2mi - 2:00(9:50/mi) 128/143bpm [1260b/mi] 21cal 8) 1mi - 7:51(7:51/mi) 131/146bpm [1028b/mi] 89cal 9) 0.02mi - 9(9:27/mi) 137/137bpm [1295b/mi] 2cal 10) 0.19mi - 2:00(10:30/mi) 128/137bpm [1344b/mi] 19cal 11) 0.98mi - 8:00(8:11/mi) 136/148bpm [1113b/mi] 96cal 12) 0.19mi - 2:00(10:39/mi) 127/142bpm [1352b/mi] 19cal 13) 1mi - 7:50(7:50/mi) 130/137bpm [1019b/mi] 89cal 14) 0.02mi - 10(8:41/mi) 138/138bpm [1197b/mi] 2cal 15) 0.18mi - 2:00(11:19/mi) 132/139bpm [1495b/mi] 19cal 16) 1mi - 7:59(7:59/mi) 138/148bpm [1101b/mi] 93cal 17) 0mi - 1(8:25/mi) 146/146bpm [1228b/mi] 18) 0.17mi - 2:00(12:07/mi) 130/146bpm [1575b/mi] 18cal 19) 0.93mi - 10:00(10:44/mi) 115/124bpm [1235b/mi] 102cal 20) 0.11mi - 1:15(11:24/mi) 121/128bpm [1379b/mi] 10cal Add a comment	-

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