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CogNoscensme AHA M65

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STATUS Excoriated

Mid Essex Casuals

Races
164
Miles
14900
Miles
368
Miles
17731
Miles
920
WAVA
79.05%
200m
33
400m
1:21
800m
2:53
Mile
6:03
5k
20:22
5M
35:14
10k
43:36
10M
1:13:16
Half
1:33:43
Mara
3:30:53
400m
9:08

About Me
You know all you need to know Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Get off my land!

Recent Blogs
Long Covid snippet	Oct 2021
Marathon in a graph	Oct 2021
VMLM 2021	Oct 2021
Kitbag	Sep 2021
London Marathon approaching	Sep 2021

Recent Training
2nd Dec	General	0.6mi	11:51
1st Dec	Pool	0.5mi	17:20
1st Dec	Spinning	12.4mi	49:13
1st Dec	Easy	3.1mi	27:48
30th Nov	General	0.1mi	1:00

12 Month Benchmarks	Run	Bike
Mile	7:02	1:31
5k	22:23	5:51
5mi	36:08	11:02
10k	46:15	13:53
10mi	1:14:30	25:42
Half	1:43:10	36:34
20mi	2:58:38	1:04:53

Recent Pictures	Show more

2021 Targets	Set your targets
Bike 1500 Run 1500 Swim 70 Walk 240

Recent Threads
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Buddies (14)

Followers (4)

Badges Collected	See available badges
+ 254 others

Best Times
Best WAVA

Dist	Races	PB	WB	2013	2014	2015	2016	2017	2018	2019	2020	2021
200m	1	33 4:26/mi	69.58	33 69.58
400m	1	1:21 5:26/mi	64.44		1:21 64.44
800m	1	2:53 5:48/mi	73.54					2:53 73.54
1mi	5	6:03 6:03/mi	76.92	6:11 72.69	6:07 74.11			6:03 76.92			7:45 61.68
5km	105	20:22 6:33/mi	79.05	20:33 75.83	20:33 76.44	21:30 73.06	21:05 75.74	20:48 77.41	20:22 79.05	21:41 75.51	21:28 76.92
5mi	5	35:14 7:03/mi	76.41		35:18 72.96		35:14 74.40	35:40 74.15			35:34 76.41
5.3mi	1	1:06:46 12:36/mi	41.99					1:06:46 41.99
10km	7	43:36 7:01/mi	75.18	43:58 72.61	43:36 73.87	46:02 70.61	44:34 73.60		44:27 75.18		45:45 74.43
6.8mi	1	1:30:00 13:14/mi	41.01								1:30:00 41.01
10mi	8	1:13:16 7:20/mi	75.65	1:13:54 70.89	1:13:29 71.95		1:16:05 70.80	1:15:05 72.42	1:13:25 74.77	1:13:16 75.65
13.1mi	12	1:33:43 7:09/mi	76.85	1:41:28 68.36	1:37:50 71.56	1:44:21 67.73	1:37:17 73.34	1:36:22 74.04	1:33:43 76.85	1:35:58 75.78	1:40:17 73.23
13.7mi	2	1:47:28 7:52/mi	69.89					1:47:28 69.89	1:50:25 68.68
19mi	1	2:35:58 8:13/mi	68.55					2:35:58 68.55
26.2mi	4	3:30:53 8:03/mi	72.62			3:46:27 65.72		3:36:27 70.08		3:30:53 72.62		3:52:46 67.77

2021		Result	WAVA	Distance
3 Oct	London Marathon SB	3:52:46	67.77	26.2mi
2020		Result	WAVA	Distance
5 Dec	Virtual Jingle Mile SB	7:45	61.68	1mi
26 Sep	Fake parkrun	21:42	76.09	5km
14 Sep	Pump it up SB	45:45	74.43	10km
29 Aug	Five Stone SB	35:34	76.41	5mi
22 Aug	Fake parkrun SB	21:28	76.92	5km
25 Apr	Fake parkrun	26:37	61.51	5km
14 Mar	Larne parkrun	23:48	68.79	5km
8 Mar	Cambridge Half Marathon SB	1:40:17	73.23	13.1mi
1 Jan	Hair Of The Dog PB	1:30:00	41.01	6.8mi
2019		Result	WAVA	Distance
21 Sep	Swim Serpentine: Two-Mile Swim	1:06:25	0.00	2mi
1 Sep	Totley Exterminator	3:08:15	48.84	16mi
4 Aug	Prudential RideLondon 100	6:07:28	0.00	100mi
29 Jun	Chelmsford Central parkrun	22:23	73.15	5km
25 May	Chelmsford Central parkrun SB	21:41	75.51	5km
19 May	Baddow 10 PB	1:13:16	75.65	10mi
28 Apr	London Marathon PB	3:30:53	72.62	26.2mi
3 Mar	Cambridge Half Marathon SB	1:35:58	75.78	13.1mi
2018		Result	WAVA	Distance
15 Dec	Harcourt Hill parkrun	22:04	73.57	5km
8 Dec	Chelmsford Central parkrun	22:00	73.80	5km
11 Nov	Stebbing 10	1:13:31	74.67	10mi
27 Oct	Chelmsford Central parkrun	21:22	75.98	5km
6 Oct	Saltmarsh 75 Leg 3 SB	1:50:25	68.68	13.66mi
22 Sep	Chelmsford Central parkrun	21:08	76.82	5km
16 Sep	Pleshey Half Marathon	1:37:59	74.22	13.1mi
2 Sep	Essex Way Relay Stage 4	1:18:00	71.08	10.1mi
1 Sep	Chelmsford Central parkrun	21:04	77.07	5km
4 Aug	Chelmsford Central parkrun	20:57	77.50	5km
8 Jul	Felsted 10K SB	44:27	75.18	10km
13 May	2018 Edmund Carr Great Baddow Charity Race SB	1:13:25	74.77	10mi
7 Apr	Chelmsford Central parkrun PB	20:22	79.05	5km
31 Mar	Chelmsford Central parkrun	21:14	75.83	5km
4 Mar	Cambridge Half Marathon PB	1:33:43	76.85	13.1mi
25 Feb	Mid Essex XC - GFDR	36:17	67.06	4.6mi
24 Feb	Chelmsford Central parkrun	20:49	77.34	5km
17 Feb	Chelmsford Central parkrun	20:33	78.35	5km
11 Feb	Mid Essex Cross Country League Highwood	38:26	62.62	4.55mi
10 Feb	Chelmsford Central parkrun	21:24	75.24	5km
4 Feb	Great Bentley Half Marathon		0.00	13.1mi
27 Jan	Chelmsford Central parkrun	21:58	73.29	5km
20 Jan	Chelmsford Central parkrun	20:43	77.72	5km
13 Jan	Essex Cross Country League - Writtle	38:20	68.59	8km
6 Jan	Chelmsford Central parkrun	20:42	77.78	5km
2017		Result	WAVA	Distance
30 Dec	Chelmsford Central parkrun	22:17	72.25	5km
27 Dec	Nightmare at the Arms PB	1:06:46	41.99	5.3mi
25 Dec	Chelmsford Central Parkrun	23:00	70.00	5km
23 Dec	Chelmsford Central parkrun	21:07	76.24	5km
16 Dec	Chelmsford Central parkrun	21:08	76.18	5km
9 Dec	Chelmsford Central parkrun SB	20:48	77.41	5km
2 Dec	The Turkeys' Escape and Evasion 800m PB	2:53	73.54	800m
2 Dec	Jingle Mile Ep VI: The Return of the Fetchi PB	6:03	76.92	1mi
25 Nov	Chelmsford Central parkrun	21:01	76.61	5km
22 Oct	Chelmsford Marathon SB	3:36:27	70.08	26.2mi
15 Oct	Wix 5 SB	35:40	74.15	5mi
8 Oct	Saltmarsh 75 Leg 10 and 11 PB	2:35:58	68.55	18.97mi
7 Oct	Saltmarsh 75 Leg 3 PB	1:47:28	69.89	13.66mi
24 Sep	Pleshey Half Marathon	1:41:11	71.18	13.1mi
21 Sep	Bloomberg Square Mile Relay	7:04	65.86	1mi
16 Sep	Chelmsford Central parkrun	22:50	70.51	5km
10 Sep	Blackwater Charity Triathlon-Sprint	9:08 / 43:06 / 25:47	0.00	400metres/23km/6km
26 Aug	Chelmsford Central parkrun	21:37	74.48	5km
5 Aug	Chelmsford Central parkrun	20:54	77.04	5km
3 Jun	Chelmsford Central parkrun	21:07	76.24	5km
27 May	Chelmsford Central parkrun	21:44	74.08	5km
20 May	Chelmsford Central parkrun	24:02	66.99	5km
14 May	Great Baddow 10 SB	1:15:05	72.42	10mi
6 May	Chelmsford Central parkrun	21:47	73.91	5km
5 Mar	Cambridge Half Marathon SB	1:36:22	74.04	13.1mi
11 Feb	Essex Cross Country League	39:51	65.78	5mi
4 Feb	Larne parkrun	22:52	69.83	5km
21 Jan	Chelmsford Central parkrun	21:11	75.38	5km
14 Jan	Chelmsford Central parkrun	21:50	73.13	5km
1 Jan	Hatfield Forest parkrun	22:44	70.24	5km
2016		Result	WAVA	Distance
24 Dec	Chelmsford Central parkrun	22:37	70.60	5km
20 Nov	Chelmsford 10k SB	44:34	73.60	10km
29 Oct	Essex Cross Country League	31:27	83.90	8.1km
16 Oct	Wix '5' PB	35:14	74.40	5mi
8 Oct	Chelmsford Central parkrun	21:17	75.02	5km
2 Oct	Pleshey Half Marathon SB	1:37:17	73.34	13.1mi
10 Sep	Chelmsford Central parkrun	21:44	73.47	5km
3 Sep	Chelmsford Central parkrun SB	21:05	75.74	5km
20 Aug	Chelmsford Central parkrun	21:41	73.64	5km
30 Jul	Chelmsford Central parkrun	21:35	73.98	5km
16 Jul	Chelmsford Central parkrun	21:53	72.97	5km
18 Jun	Chelmsford Central parkrun	22:11	71.98	5km
4 Jun	Chelmsford Central parkrun	21:58	72.69	5km
28 May	Larne parkrun	22:44	70.24	5km
15 May	Great Baddow 10 SB	1:16:05	70.80	10mi
13 Mar	Colchester Half Marathon	1:40:56	70.02	13.1mi
27 Feb	Thames Bridges Challenge 4	2:04:40	42.81	10mi
6 Feb	Chelmsford Central parkrun	21:59	72.04	5km
2 Jan	Chelmsford Central parkrun	22:35	70.13	5km
2015		Result	WAVA	Distance
22 Nov	Chelmsford 10k SB	46:02	70.61	10km
13 Sep	Pleshey Half Marathon SB	1:44:21	67.73	13.1mi
16 May	Chelmsford Central parkrun	22:29	70.44	5km
10 May	Halstead & Essex Marathon SB	3:46:27	65.72	26.2mi
24 Jan	Chelmsford Central parkrun SB	21:30	73.06	5km
3 Jan	Chelmsford Central parkrun	21:43	72.34	5km
2014		Result	WAVA	Distance
13 Dec	Chelmsford Central parkrun	20:57	74.98	5km
6 Dec	Hurtbox of Crackers 400m PB	1:21	64.44	400m
6 Dec	Jingle Mile III: The Search for Speed SB	6:07	74.11	1mi
23 Nov	Chelmsford 10k PB	43:36	73.87	10km
22 Nov	Chelmsford Central parkrun	22:20	70.34	5km
15 Nov	Larne parkrun	22:29	69.87	5km
9 Nov	Stebbing 10 SB	1:13:29	71.95	10mi
8 Nov	Chelmsford Central parkrun	22:21	70.29	5km
2 Nov	Nuclear Fallout 8km	2:09:51	19.72	8km
25 Oct	Chelmsford Central parkrun SB	20:33	76.44	5km
19 Oct	Wix 5 SB	35:18	72.96	5mi
11 Oct	Chelmsford Central parkrun	20:44	75.77	5km
27 Sep	Chelmsford Central parkrun	21:04	74.57	5km
21 Sep	Pleshey and Essex Half Marathon SB	1:37:50	71.56	13.1mi
20 Sep	Chelmsford Central parkrun		0.00	5km
13 Sep	Chelmsford Central parkrun	21:35	72.78	5km
30 Aug	Chelmsford Central Parkrun	21:25	73.35	5km
9 Aug	Chelmsford Central Parkrun	22:52	68.70	5km
26 Jul	Chelmsford Central Parkrun	22:47	68.95	5km
19 Jul	Chelmsford Central Parkrun	23:10	67.81	5km
31 May	Chelmsford Central Parkrun	21:11	74.16	5km
17 May	Chelmsford Central Parkrun	21:49	72.00	5km
26 Apr	Chelmsford Central Parkrun	21:56	71.04	5km
22 Mar	Larne Half Marathon	1:40:19	69.14	13.1mi
15 Mar	Chelmsford Central Parkrun	21:22	72.93	5km
8 Mar	Chelmsford Central Parkrun	21:29	72.53	5km
22 Feb	Chelmsford Central Parkrun	21:28	72.59	5km
15 Feb	Chelmsford Central Parkrun	22:23	69.62	5km
8 Feb	Chelmsford Central Parkrun	22:31	69.20	5km
18 Jan	Chelmsford Central Parkrun Birthday	22:13	70.14	5km
11 Jan	Chelmsford Central Parkrun	21:23	72.87	5km
4 Jan	Chelmsford Central Parkrun	21:12	73.50	5km
1 Jan	Chelmsford New Years Day Parkrun	21:46	71.59	5km
2013		Result	WAVA	Distance
28 Dec	Chelmsford Central Parkrun	21:32	72.36	5km
21 Dec	Chelmsford Central Parkrun	22:06	70.51	5km
14 Dec	Where's GreP? 200m Delusion PB	33	69.58	200m
14 Dec	Jingle Mile 2: The Christmas Wreath of Khan SB	6:11	72.69	1mi
7 Dec	Chelmsford Central Parkrun	21:06	73.85	5km
30 Nov	Chelmsford Central Parkrun SB	20:33	75.83	5km
24 Nov	Chelmsford AC 10k Road Race SB	43:58	72.61	10km
16 Nov	Chelmsford Central Parkrun	21:24	72.82	5km
10 Nov	Stebbing 10 SB	1:13:54	70.89	10mi
9 Nov	Chelmsford Central Parkrun	21:08	73.73	5km
2 Nov	Chelmsford Central Parkrun	21:14	73.39	5km
26 Oct	Chelmsford Central Parkrun	23:30	66.31	5km
19 Oct	Chelmsford Central Parkrun	21:11	73.56	5km
12 Oct	Chelmsford Central Parkrun	21:35	72.20	5km
28 Sep	Chelmsford Central parkrun	21:41	71.86	5km
22 Sep	Pleshey and Essex Half Marathon SB	1:41:28	68.36	13.1mi
14 Sep	Chelmsford Central parkrun	21:30	72.48	5km
7 Sep	Chelmsford Central parkrun	21:38	72.03	5km
17 Aug	Chelmsford Central Parkrun 5km	23:12	67.17	5km
10 Aug	Chelmsford Central parkrun #29	23:23	66.64	5km
3 Aug	Chelmsford Central Parkrun 5km	21:37	72.09	5km
27 Jul	Chelmsford Central parkrun	21:49	71.42	5km
20 Jul	Chelmsford Central Park 5km	21:26	72.70	5km
13 Jul	Chelmsford Central parkrun	21:43	71.75	5km
15 Jun	Chelmsford Central parkrun	21:54	71.15	5km
8 Jun	Hylands House 10k	49:12	64.88	10km
1 Jun	Chelmsford Parkrun	21:59	70.88	5km
18 May	Chelmsford Parkrun	22:01	70.78	5km
11 May	Chelmsford Parkrun	22:06	70.51	5km
27 Apr	Chelmsford Parkrun	22:52	67.60	5km
20 Apr	Chelmsford Parkrun	22:53	67.55	5km
13 Apr	Chelmsford Parkrun	23:46	65.04	5km
23 Mar	Chelmsford Parkrun	25:39	60.27	5km
16 Mar	Chelmsford Parkrun	24:48	62.33	5km
9 Mar	Chelmsford Central parkrun	25:38	60.31	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
2021	4	17	9	6	13	46	40	19	19	39	21	1	232
2021	0	0	0	7.3	13.7	8.6	4.9	8.9	6	8.5	7	0.5	65.4
2021	104	61	47	138	151	166	188	233	191	106	106	3	1492
2021	179	212	172	70	31	105	67	93	93	102	108	12	1244
2020	15	23	12	6	15	5	11	17	44	6	11	4	169
2020	9.1	7.6	3.9	0	1.4	0	1.5	1.5	1.9	11	2.4	8.9	49.2
2020	108	145	125	166	197	204	226	213	202	167	111	156	2020
2020	86	74	150	391	326	255	249	293	226	142	141	169	2502
2019	3	8	24	6	10	27	1	11	17	7	14	3	131
2019	6.6	6.5	2.9	3.8	4.5	2.6	5.8	10.7	10.2	4.7	4.5	6.5	69.3
2019	149	214	250	184	100	76	108	124	104	45	53	108	1515
2019	155	108	86	136	339	353	492	357	274	269	119	72	2761
2018	1	2	3	17	0	1	1	1	0	1	10	9	45
2018	5	3.8	6.1	2.6	4.8	4.1	3	3	5.9	8.3	2.3	5.7	54.4
2018	177	152	143	73	142	133	152	139	162	145	134	138	1691
2018	180	158	101	36	187	365	313	182	108	202	121	97	2049
2017	1	0	0	0	6	1	3	0	0	1	0	6	18
2017	5.4	2.7	7.1	5.9	6	5.1	3.9	5.5	1.4	4.7	5.7	8.1	61.5
2017	178	138	161	116	176	147	135	171	93	181	158	147	1801
2017	79	64	128	207	99	156	165	186	162	187	173	30	1637
2016	46	0	2	2	11	0	1	0	1	0	1	0	64
2016	1.3	3.9	3.6	6	7.3	6	6.4	6.7	6.6	4.9	4.7	8.6	66
2016	128	129	144	160	127	131	147	162	180	158	135	152	1753
2016	83	233	182	165	82	306	121	128	114	78	111	55	1660
2015	0	2	2	22	2	7	6	0	0	0	1	0	43
2015	0	0	0	0	0	0	0	0	0.4	0	0	2	2.3
2015	164	205	206	189	113	65	103	148	108	151	89	157	1698
2015	115	36	107	165	213	213	279	174	93	104	98	134	1732
2014	9	7	9	34	26	8	2	11	3	7	4	7	129
2014	116	132	176	30	122	9	93	169	178	180	160	152	1516
2014	168	164	201	317	239	478	335	232	288	206	205	230	3064
2013	0	0	24	5	4	0	0	22	17	7	5	7	90
2013	0	13	65	105	131	104	100	152	172	215	183	173	1413
2013	0	0	25	14	0	0	55	194	222	238	150	150	1048
2012	0	0	0	0	0	0	0	0	35	0	0	0	35

Fri 5th Nov Nov 5	Sat 6th Nov Nov 6	Sun 7th Nov Nov 7	Mon 8th Nov Nov 8	Tue 9th Nov Nov 9	Wed 10th Nov Nov 10	Thu 11th Nov Nov 11
1mi, 21:45 Walk - General Split Summary === 1) 1m - 21:41(21:41/m) 82/106bpm [1778b/mi] 101cal 37/79rpm 2.77/4.34mph 2) 0m - 4(18:01/m) 69/70bpm [1243b/mi] 3.33/3.03mph Add a comment 0.8mi, 16:01 Walk - General Split Summary === 1) 0.81m - 16:01(19:41/m) 77/119bpm [1515b/mi] 73cal 42/83rpm 3.05/5.16mph Add a comment 1mi, 1:09:23 Walk - General Split Summary === 1) 1m - 1:09:19(1:09:19/m) 58/112bpm [4021b/mi] 136cal 4/79rpm 0.87/5.43mph 2) 0m - 4(15:00/m) 57/57bpm [855b/mi] 4/3.78mph Add a comment 1mi, 24:43 Walk - General Split Summary === 1) 1m - 24:41(24:41/m) 98/123bpm [2418b/mi] 122cal 35/79rpm 2.43/13.02mph 2) 0.02m - 3(1:57/m) 62/64bpm [121b/mi] 30.67/22.75mph Add a comment 0.5mi, 24:22 Swim - Pool Split Summary === 1) 0.06m - 1:52(29:59/m) 24cal 25/rpm 2/2.29mph 2) 0m - 1:32(0/m) 3) 0.19m - 5:56(31:50/m) 72cal 24/rpm 1.88/2.02mph 4) 0m - 33(0/m) 5) 0.25m - 7:46(31:13/m) 96cal 24/rpm 1.92/2.19mph 6) 0m - 6:44(0/m) Add a comment 5mi, 44:52 Run - Easy Another high BPM run. Arse biscuits Split Summary === 1) 5.01m - 44:52(8:57/m) 146/157bpm [1307b/mi] 581cal 6.7/7.97mph Add a comment	0.6mi, 25:45 Swim - General Split Summary === 1) 0.5m - 15:55(32:01/m) 192cal 24/rpm 1.87/2.15mph 2) 0m - 3:08(0/m) 3) 0.03m - 46(24:30/m) 12cal 26/rpm 2.45/2.56mph 4) 0m - 2:14(0/m) 5) 0.03m - 43(23:14/m) 12cal 30/rpm 2.58/2.69mph 6) 0m - 2:59(0/m) Add a comment	23.1mi, 1:15:42 Bike - Road Biking Split Summary === 1) 5m - 17:22(3:28/m) 136/158bpm [472b/mi] 235cal 17.27/23.17mph 2) 5m - 16:55(3:23/m) 139/160bpm [470b/mi] 213cal 17.73/25.63mph 3) 5m - 17:32(3:30/m) 149/161bpm [523b/mi] 250cal 17.11/29.39mph 4) 5m - 14:13(2:51/m) 143/166bpm [407b/mi] 165cal 21.09/35.44mph 5) 3.11m - 9:39(3:06/m) 154/173bpm [478b/mi] 138cal 19.33/30.91mph Add a comment	1.6mi, 11:02 Bike - General Split Summary === 1) 1.62m - 11:02(6:49/m) 59cal 8.8/12.48mph Add a comment 1.2mi, 27:51 Walk - General Split Summary === 1) 1m - 23:22(23:22/m) 95cal 9/92rpm 2.57/3.95mph 2) 0.22m - 4:29(20:00/m) 22cal 51/75rpm 3/4.09mph Add a comment 1mi, 6:47 Bike - General Split Summary === 1) 1m - 6:47(6:45/m) 40cal 8.89/14.46mph Add a comment 0.2mi, 2:40 Walk - General Split Summary === 1) 0.16m - 2:40(16:20/m) 16cal 4/56rpm 3.67/7.18mph Add a comment 1.3mi, 8:31 Bike - General Split Summary === 1) 1.29m - 8:31(6:35/m) 45cal 9.11/12.96mph Add a comment 0.2mi, 3:54 Walk - General Split Summary === 1) 0.22m - 3:54(17:39/m) 24cal 15/58rpm 3.4/5.78mph Add a comment 0.8mi, 18:21 Walk - General Split Summary === 1) 0.82m - 18:21(22:19/m) 81cal 45/55rpm 2.69/3.42mph Add a comment 4.8mi, 30:10 Bike - General Split Summary === 1) 4.83m - 30:10(6:15/m) 203cal 9.61/17.16mph Add a comment 0.3mi, 8:14 Swim - General Split Summary === 1) 0.25m - 8:04(32:27/m) 96cal 24/rpm 1.85/2.16mph 2) 0m - 11(0/m) Add a comment 14.5mi, 51:09 Bike - Spinning Split Summary === 1) 0m - 51:09(0/m) 138/173bpm [INFb/mi] 676cal Add a comment 3.7mi, 31:49 Run - Easy Split Summary === 1) 3.73m - 31:49(8:32/m) 147/157bpm [1255b/mi] 417cal 7.03/9.02mph Add a comment	2mi, 47:49 Walk - General Split Summary === 1) 1m - 24:33(24:33/m) 91/140bpm [2233b/mi] 117cal 29/120rpm 2.44/6.76mph 2) 1m - 23:11(23:11/m) 84/104bpm [1947b/mi] 80cal 40/77rpm 2.59/4.76mph 3) 0m - 6(19:25/m) 102/104bpm [1980b/mi] 3.09/2.76mph Add a comment 0.5mi, 20:55 Swim - Pool Split Summary === 1) 0.25m - 7:50(31:31/m) 96cal 23/rpm 1.9/2.15mph 2) 0m - 1:48(0/m) 3) 0.25m - 7:44(31:09/m) 96cal 25/rpm 1.93/2.15mph 4) 0m - 3:32(0/m) Add a comment 0mi, 31:17 Cross - Weights Upper body ropes and TRX Split Summary === 1) 0m - 31:17(0/m) 123/166bpm [INFb/mi] 271cal Add a comment 3.1mi, 26:50 Run - Easy With Billy. Split Summary === 1) 3.13m - 26:50(8:34/m) 148/159bpm [1268b/mi] 356cal 7/7.97mph Add a comment	0.5mi, 18:20 Swim - Pool Split Summary === 1) 0.25m - 7:56(31:55/m) 96cal 25/rpm 1.88/2.14mph 2) 0m - 2:08(0/m) 3) 0.03m - 55(29:18/m) 12cal 20/rpm 2.05/2.3mph 4) 0m - 33(0/m) 5) 0.22m - 6:39(30:33/m) 84cal 26/rpm 1.96/2.14mph 6) 0m - 9(0/m) Add a comment 12.4mi, 42:38 Bike - Spinning Fiona Split Summary === 1) 0m - 42:38(0/m) 141/164bpm [INFb/mi] 586cal Add a comment 3.3mi, 31:02 Run - Easy Jackie, Billy and Dee Split Summary === 1) 3.29m - 31:02(9:26/m) 140/151bpm [1321b/mi] 377cal 6.36/7.83mph Add a comment	0.5mi, 18:35 Swim - Pool Split Summary === 1) 0.25m - 8:07(32:41/m) 96cal 24/rpm 1.84/2.19mph 2) 0m - 45(0/m) 3) 0.12m - 3:58(31:55/m) 48cal 25/rpm 1.88/2.05mph 4) 0m - 25(0/m) 5) 0.06m - 1:50(29:34/m) 24cal 26/rpm 2.03/2.36mph 6) 0m - 1:08(0/m) 7) 0.06m - 1:49(29:11/m) 24cal 26/rpm 2.06/2.36mph 8) 0m - 32(0/m) Add a comment 0mi, 31:33 Cross - Body Pump Virtual. Gave it 30 mins Split Summary === 1) 0m - 31:33(0/m) 127/165bpm [INFb/mi] 298cal Add a comment 3.1mi, 30:24 Run - Easy Billy and Dee Split Summary === 1) 3.13m - 30:24(9:43/m) 134/145bpm [1301b/mi] 348cal 6.18/7.2mph Add a comment
Fri 12th Nov Nov 12	Sat 13th Nov Nov 13	Sun 14th Nov Nov 14	Mon 15th Nov Nov 15	Tue 16th Nov Nov 16	Wed 17th Nov Nov 17	Thu 18th Nov Nov 18
0.5mi, 9:33 Walk - General Split Summary === 1) 0.46m - 9:33(20:40/m) 90/102bpm [1861b/mi] 50cal 37/72rpm 2.9/4.88mph Add a comment 7.2mi, 1:08:53 Run - General Split Summary === 1) 7.22m - 1:08:53(9:32/m) 143/158bpm [1364b/mi] 854cal 6.29/7.76mph Add a comment	0.2mi, 24 Bike - General Split Summary === 1) 0.15m - 24(2:37/m) 66/81bpm [172b/mi] 22.98/30.99mph Add a comment 0.6mi, 20:51 Swim - Pool Split Summary === 1) 0.5m - 15:21(30:54/m) 194cal 24/rpm 1.94/2.16mph 2) 0m - 1:42(0/m) 3) 0.12m - 3:32(28:29/m) 48cal 26/rpm 2.11/2.24mph 4) 0m - 14(0/m) Add a comment 3mi, 30:01 Run - Easy Easy with Dee Split Summary === 1) 3.03m - 30:01(9:55/m) 131/149bpm [1300b/mi] 327cal 6.05/7.76mph Add a comment	0.3mi, 7:02 Walk - General Split Summary === 1) 0.34m - 7:02(20:49/m) 31cal 42/89rpm 2.88/6.93mph Add a comment 10mi, 1:16:57 Run - Race Slowest of 4 attempts? I told you I was ill! Split Summary === 1) 10.04m - 1:16:57(7:40/m) 169/187bpm [1295b/mi] 1160cal 7.83/12.4mph Add a comment 0.7mi, 23:26 Walk - General Split Summary === 1) 0.7m - 23:25(33:32/m) 63/90bpm [2113b/mi] 73cal 25/85rpm 1.79/4.55mph 2) 0m - 1(3:46:52/m) 60/60bpm [13612b/mi] 0.26/0mph Add a comment	1mi, 17:51 Walk - General Split Summary === 1) 1m - 17:48(17:48/m) 72/95bpm [1282b/mi] 95cal 44/73rpm 3.37/4.42mph 2) 0m - 3(14:20/m) 50/50bpm [717b/mi] 4.19/3.17mph Add a comment 0.6mi, 16:28 Walk - General Split Summary === 1) 0.6m - 16:28(27:36/m) 76/109bpm [2097b/mi] 53cal 12/78rpm 2.17/5.13mph Add a comment 0.8mi, 5:37 Bike - General Split Summary === 1) 0.75m - 5:37(7:31/m) 107/137bpm [804b/mi] 48cal 7.98/12.48mph Add a comment 0.2mi, 3:28 Walk - General Split Summary === 1) 0.23m - 3:28(15:22/m) 86/100bpm [1322b/mi] 18cal 14/56rpm 3.9/5.82mph Add a comment 1.2mi, 7:58 Bike - General Split Summary === 1) 1.2m - 7:58(6:38/m) 116/142bpm [769b/mi] 81cal 9.06/14.42mph Add a comment 0.5mi, 16:01 Swim - Pool Split Summary === 1) 0.5m - 15:48(31:48/m) 192cal 24/rpm 1.89/2.12mph 2) 0m - 12(0/m) Add a comment 11mi, 36:29 Bike - Spinning Pelin spin Split Summary === 1) 0m - 36:29(0/m) 127/148bpm [INFb/mi] 417cal Add a comment 3mi, 30:22 Run - Easy B&D Split Summary === 1) 3.01m - 30:22(10:06/m) 131/145bpm [1322b/mi] 331cal 5.94/7.14mph Add a comment	0.3mi, 8:02 Swim - Pool Split Summary === 1) 0.25m - 8:02(32:18/m) 96cal 23/rpm 1.86/2.19mph Add a comment 0mi, 30:24 Cross - Circuits Split Summary === 1) 0m - 30:24(0/m) 132/169bpm [INFb/mi] 307cal Add a comment	0.3mi, 5:21 Walk - General Split Summary === 1) 0.34m - 5:21(15:37/m) 96/105bpm [1500b/mi] 29cal 12/58rpm 3.84/8.7mph Add a comment 0.5mi, 3:11 Bike - General Split Summary === 1) 0.49m - 3:11(6:26/m) 104/122bpm [669b/mi] 25cal 9.33/13.4mph Add a comment 0.2mi, 3:23 Walk - General Split Summary === 1) 0.22m - 3:23(15:20/m) 98/107bpm [1503b/mi] 20cal 18/54rpm 3.91/8.62mph Add a comment 0.9mi, 6:09 Bike - General Split Summary === 1) 0.91m - 6:09(6:46/m) 113/135bpm [764b/mi] 58cal 8.87/11.96mph Add a comment 1.5mi, 9:34 Bike - General Split Summary === 1) 1.48m - 9:34(6:28/m) 120/141bpm [776b/mi] 103cal 9.28/13.65mph Add a comment 3.1mi, 30:08 Run - Easy With Dee Split Summary === 1) 3.06m - 30:08(9:50/m) 137/147bpm [1347b/mi] 351cal 6.1/6.93mph Add a comment 0mi, 50:50 Bike - Spinning Fiona. Split Summary === 1) 0m - 50:50(0/m) 133/162bpm [INFb/mi] 599cal Add a comment	0mi, 16:52 Cross - Elliptical with Dee Split Summary === 1) 0m - 16:52(0/m) 134/148bpm [INFb/mi] 189cal 46/58rpm Add a comment 4mi, 12:42 Bike - Turbo Trainer Skill Bike Split Summary === 1) 4m - 12:12(/m) 133/146bpm [INFb/mi] 131cal Add a comment 0mi, 34:43 Cross - Weights Solo with Will Hack squats, Leg Presses, Leg Extensions and Curls with Kettlebell chasers Split Summary === 1) 0m - 34:43(0/m) 126/156bpm [INFb/mi] 318cal Add a comment 3mi, 27:48 Run - Easy Jackie and Billy Split Summary === 1) 2.95m - 27:48(9:25/m) 138/150bpm [1300b/mi] 331cal 6.37/7.24mph Add a comment
Fri 19th Nov Nov 19	Sat 20th Nov Nov 20	Sun 21st Nov Nov 21	Mon 22nd Nov Nov 22	Tue 23rd Nov Nov 23	Wed 24th Nov Nov 24	Thu 25th Nov Nov 25
0.2mi, 39:43 Walk - General Split Summary === 1) 0.22m - 39:43(3:01:33/m) 65/100bpm [11801b/mi] 76cal 0.33/0.96mph Add a comment 1mi, 3:30 Bike - Turbo Trainer Add a comment 4.3mi, 42:11 Run - Recovery Run With Dee Split Summary === 1) 4.29m - 42:11(9:50/m) 139/153bpm [1368b/mi] 504cal 6.1/7.66mph Add a comment 0.3mi, 10:16 Walk - General Split Summary === 1) 0.34m - 10:16(30:27/m) 101/147bpm [3075b/mi] 52cal 27/119rpm 1.97/7.22mph Add a comment 3.2mi, 29:01 Run - Easy Pre-Dee Split Summary === 1) 3.21m - 29:01(9:02/m) 147/156bpm [1329b/mi] 378cal 6.64/8.18mph Add a comment	0.8mi, 31:36 Swim - Pool Dee, Paul and Katy Split Summary === 1) 0.25m - 8:06(32:33/m) 96cal 24/rpm 1.84/1.97mph 2) 0m - 50(0/m) 3) 0.12m - 3:52(31:07/m) 48cal 24/rpm 1.93/2.05mph 4) 0m - 57(0/m) 5) 0.12m - 3:52(31:04/m) 48cal 24/rpm 1.93/2.06mph 6) 0m - 1:19(0/m) 7) 0.12m - 3:49(30:41/m) 48cal 24/rpm 1.96/2.11mph 8) 0m - 1:22(0/m) 9) 0.12m - 3:46(30:17/m) 48cal 25/rpm 1.98/2.1mph 10) 0m - 57(0/m) 11) 0.03m - 46(24:50/m) 12cal 27/rpm 2.42/2.51mph 12) 0m - 2:02(0/m) Add a comment	0mi, 45:47 Cross - Body Pump A decent class. Much more energy. Split Summary === 1) 0m - 54:47(0/m) 115/155bpm [INFb/mi] 395cal Add a comment 4.1mi, 40:20 Run - Easy With Dee Split Summary === 1) 4.06m - 40:20(9:56/m) 133/148bpm [1322b/mi] 450cal 6.04/7.68mph Add a comment	0.6mi, 4:07 Cross - Rowing - Indoor Add a comment 3.5mi, 34:36 Run - Easy With Dee Split Summary === 1) 3.51m - 34:36(9:52/m) 138/149bpm [1362b/mi] 414cal 6.08/8.12mph Add a comment 11mi, 45:58 Bike - Spinning Split Summary === 1) 0m - 45:58(0/m) 136/164bpm [INFb/mi] 591cal Add a comment 3.3mi, 30:05 Run - Easy With Billy and Jackie Split Summary === 1) 3.28m - 30:05(9:10/m) 140/153bpm [1284b/mi] 367cal 6.54/7.64mph Add a comment	2mi, 43:12 Walk - General Split Summary === 1) 1m - 25:10(25:10/m) 76/107bpm [1913b/mi] 90cal 23/58rpm 2.38/3.88mph 2) 1m - 17:58(17:58/m) 54/91bpm [970b/mi] 32cal 3.34/4.03mph 3) 0.01m - 4(14:12/m) 49/49bpm [696b/mi] 4.22/3.99mph Add a comment 0.5mi, 21:34 Swim - Pool Split Summary === 1) 0.12m - 4:02(32:26/m) 48cal 24/rpm 1.85/2.22mph 2) 0m - 44(0/m) 3) 0.12m - 4:07(33:09/m) 48cal 24/rpm 1.81/2.01mph 4) 0m - 2:07(0/m) 5) 0.12m - 3:57(31:51/m) 48cal 24/rpm 1.88/2.35mph 6) 0m - 58(0/m) 7) 0.12m - 3:48(30:33/m) 48cal 26/rpm 1.96/2.31mph 8) 0m - 1:51(0/m) Add a comment 0mi, 23:36 Cross - Weights Upper body with Jake and the Giggle Twins Split Summary === 1) 0m - 23:36(0/m) 136/168bpm [INFb/mi] 257cal Add a comment 3.1mi, 28:26 Run - Easy With Jac and Billy Split Summary === 1) 3.12m - 28:26(9:07/m) 143/155bpm [1304b/mi] 354cal 6.58/8.66mph Add a comment	0.3mi, 11:00 Swim - Pool Split Summary === 1) 0.25m - 8:05(32:30/m) 96cal 23/rpm 1.85/2.01mph 2) 0m - 2:55(0/m) Add a comment 10.8mi, 42:21 Bike - Spinning Split Summary === With Jac and Billy 1) 0m - 42:21(0/m) 142/175bpm [INFb/mi] 597cal Add a comment 3.6mi, 31:51 Run - Easy With Jac and Bill Split Summary === 1) 3.59m - 31:51(8:52/m) 144/155bpm [1278b/mi] 411cal 6.76/8.25mph Add a comment	0.2mi, 10:31 Walk - General Split Summary === 1) 0.18m - 10:31(58:48/m) 87/121bpm [5116b/mi] 50cal 1/68rpm 1.02/17.11mph Add a comment 0.2mi, 6:25 Walk - General Split Summary === 1) 1m - 7:56(7:56/m) 58/84bpm [460b/mi] 15cal 2/55rpm 7.56/38.7mph 2) 0.05m - 5(1:30/m) 46/47bpm [69b/mi] 40.01/38.53mph Add a comment 0.4mi, 9:54 Walk - General Split Summary === 1) 0.37m - 9:54(26:25/m) 90/100bpm [2378b/mi] 49cal 39/67rpm 2.27/4.11mph Add a comment
Fri 26th Nov Nov 26	Sat 27th Nov Nov 27	Sun 28th Nov Nov 28	Mon 29th Nov Nov 29	Tue 30th Nov Nov 30	Wed 1st Dec Dec 1	Thu 2nd Dec Dec 2
1mi, 24:49 Walk - General Split Summary === 1) 1m - 24:46(24:46/m) 57/109bpm [1411b/mi] 89cal 3/54rpm 2.42/3.28mph 2) 0m - 3(18:10/m) 47/47bpm [853b/mi] 3.31/2.59mph Add a comment	0.1mi, 2:10 Walk - General Split Summary === 1) 0.05m - 2:10(43:11/m) 84/100bpm [3628b/mi] 8cal 17/77rpm 1.39/3.26mph Add a comment	0.1mi, 1:53 Walk - General Split Summary === 1) 0.07m - 1:53(28:57/m) 108/124bpm [3126b/mi] 9cal 22/53rpm 2.07/3.34mph Add a comment 5.5mi, 49:08 Run - General Split Summary === 1) 5.53m - 49:08(8:53/m) 154/174bpm [1369b/mi] 676cal 6.75/8.77mph Add a comment	-	0.1mi, 1:00 Bike - General Split Summary === 1) 0.12m - 1:00(8:28/m) 114/123bpm [965b/mi] 9cal 7.09/9.66mph Add a comment 0.8mi, 35:47 Walk - General Split Summary === 1) 0.82m - 35:47(43:43/m) 64/116bpm [2798b/mi] 71cal 4/53rpm 1.37/5.78mph Add a comment 1.5mi, 10:55 Bike - General Split Summary === 1) 1.54m - 10:55(7:05/m) 109/137bpm [772b/mi] 95cal 8.47/12.92mph Add a comment 0.5mi, 18:32 Swim - Pool Split Summary === 1) 0.25m - 8:22(33:41/m) 96cal 24/rpm 1.78/2.02mph 2) 0m - 1:54(0/m) 3) 0.25m - 8:06(32:36/m) 96cal 25/rpm 1.84/2.2mph 4) 0m - 6(0/m) 5) 0m - 3(0/m) Add a comment 0mi, 27:02 Cross - Weights Upper body by Jake Split Summary === 1) 0m - 27:02(0/m) 139/166bpm [INFb/mi] 319cal Add a comment 3.1mi, 27:40 Run - Easy Solo Split Summary === 1) 3.11m - 27:40(8:54/m) 145/156bpm [1290b/mi] 357cal 6.74/7.93mph Add a comment	0.5mi, 17:20 Swim - Pool Split Summary === 1) 0.25m - 8:04(32:26/m) 96cal 25/rpm 1.85/2.35mph 2) 0m - 1:03(0/m) 3) 0.25m - 7:57(31:57/m) 96cal 25/rpm 1.88/2.25mph 4) 0m - 17(0/m) Add a comment 12.4mi, 49:13 Bike - Spinning With the giggly twins! Split Summary === 1) 0m - 49:13(0/m) 139/170bpm [INFb/mi] 661cal Add a comment 3.1mi, 27:48 Run - Easy Solo Split Summary === 1) 3.11m - 27:48(8:56/m) 145/153bpm [1296b/mi] 349cal 6.71/8.33mph Add a comment	0.6mi, 11:51 Walk - General Split Summary === 1) 0.61m - 11:51(19:33/m) 85/110bpm [1662b/mi] 62cal 54/81rpm 3.07/6.85mph Add a comment

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