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Sarahwelshy
F45

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Pegasus RC

Races
75
Miles
9802
Miles
106
Miles
5169
Miles
441
WAVA
70.73%
5k
22:02
5M
37:58
10k
46:47
10M
1:19:10
Half
1:40:30
20M
2:51:30
Mara
3:33:00

About Me
In my 8th consecutive year of running after my lazy 20s. This year I finally joined a club and the PBs are tumbling. Loving the marathon distance, fabulous Bristol-Bath marathon this Oct where I smiled the whole way around and finally achieved my sub-4 at the third attempt (3:54 to be exact!). Next year I would love to go sub 3:50 for a London good for age place, but some recent health concerns may have put paid to that plan... Show More...

About Me

In my 8th consecutive year of running after my lazy 20s. This year I finally joined a club and the PBs are tumbling. Loving the marathon distance, fabulous Bristol-Bath marathon this Oct where I smiled the whole way around and finally achieved my sub-4 at the third attempt (3:54 to be exact!).

Next year I would love to go sub 3:50 for a London good for age place, but some recent health concerns may have put paid to that plan...

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Recent Blogs
Grateful	Dec 2018
Note	Dec 2018
week 1 back in the zone	Mar 2014
Operation: Consistency	Mar 2014
Getting back in the saddle...	Mar 2014

Recent Training
1st Feb	General	7.6mi	1:10:10
31st Jan	General	6.2mi	1:02:04
30th Jan	Strength	0mi	55:51
30th Jan	General	3.1mi	17:39
30th Jan	General	2mi	30:59

12 Month Benchmarks	Run	Bike
Mile	6:49	3:55
5k	23:42	13:47
5mi	39:11	27:03
10k	48:39	37:17
10mi	1:23:49	2:06:18
Half	1:49:57	0

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Buddies (6)

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Best Times
Best WAVA

Dist	Races	PB	WB	2007	2010	2011	2012	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023
5km	9	22:02 7:06/mi	70.73		27:56 53.21	24:52 59.95		27:15 55.38	23:34 64.37	23:14 65.67		23:52 64.79	22:02 70.73
6400m	2	32:05 8:04/mi	63.86													32:05 63.86
5mi	9	37:58 7:36/mi	67.40			41:59 58.16			41:42 60.01	44:57 55.67	43:19 58.16	37:58 67.40			41:28 63.48	40:13 66.18	39:30 67.38
10km	7	46:47 7:32/mi	68.59		56:26 54.13			54:30 56.98	49:23 63.24			46:47 68.16	46:53 68.59
6.4mi	1	54:15 8:29/mi	61.60											54:15 61.60
8mi	7	1:02:54 7:52/mi	68.63				1:08:00 58.51		1:08:23 59.07	1:04:00 63.51	1:06:51 61.23	1:02:54 65.57				1:05:39 65.23	1:03:06 68.63
10mi	5	1:19:10 7:55/mi	67.08							1:28:54 57.81	1:28:52 58.25	1:21:28 64.05		1:19:10 67.08
13mi	1	1:56:50 9:00/mi	55.85		1:56:50 55.85
13.1mi	22	1:40:30 7:40/mi	69.18	2:15:10 48.36	1:57:54 55.85	1:57:59 56.02	1:55:41 57.38	1:58:07 56.77	1:47:23 62.82	1:45:05 64.62	1:43:54 65.83		1:40:30 69.18	1:44:04 67.42		1:50:49 64.62
16mi	1	2:31:26 9:28/mi	55.84								2:31:26 55.84
20mi	3	2:51:30 8:35/mi	61.98							2:51:30 61.20	2:56:11 60.00	2:51:53 61.98
26.2mi	8	3:33:00 8:08/mi	67.59			4:11:52 54.35			3:54:56 59.43	3:45:31 62.32	3:51:15 61.22	3:50:47 61.84	3:33:00 67.59

2023		Result	WAVA	Distance
15 Jan	Lliswerry 8 SB	1:03:06	68.63	8mi
1 Jan	Old Father Time 5mile SB	39:30	67.38	5mi
2022		Result	WAVA	Distance
25 Nov	Rogue Runs Severn Bridge night race SB	40:13	66.18	5mi
19 Nov	Welsh Inter-Regional Cross Country Championships (women and V65 men)	32:25	63.21	6.4km
15 Oct	Gwent League - Senior Women & Masters PB	32:05	63.86	6400mt
2 Oct	Cardiff Half Marathon	1:52:56	63.41	13.1mi
27 Mar	Cardiff Half Marathon SB	1:50:49	64.62	13.1mi
6 Feb	Lliswerry 8 SB	1:05:39	65.23	8mi
2021		Result	WAVA	Distance
26 Nov	Rogue Runs Severn Bridge 5m Night Run SB	41:28	63.48	5mi
2020		Result	WAVA	Distance
15 Nov	Cardiff Bay Run		0.00	10km
10 Oct	Greater Manchester Marathon - Virtual		0.00	26.2mi
1 Mar	Admiral City of Newport Half Marathon SB	1:44:04	67.42	13.1mi
2 Feb	Reverse 10 PB	1:19:10	67.08	10mi
19 Jan	CF64 Winter Race PB	54:15	61.60	6.4mi
2019		Result	WAVA	Distance
3 Nov	Richard Burton 10k		0.00	6.2mi
20 Oct	Abingdon Marathon PB	3:33:00	67.59	26.2mi
12 Oct	Cardiff parkrun PB	22:02	70.73	5km
6 Oct	Cardiff Half Marathon PB	1:40:30	69.18	13.1mi
4 Aug	Les Galopades de la Forêt	1:44:55	66.27	13.1mi
27 Jul	Magor 10K SB	46:53	68.59	10km
23 Jun	JCP Swansea Half Marathon	1:47:35	64.62	13.1mi
24 Mar	Cardiff Taff Trail Half Marathon	1:50:00	63.20	13.1mi
2018		Result	WAVA	Distance
30 Dec	Old Father Time 5 PB	37:58	67.40	5mi
17 Nov	Elan Valley 10 SB	1:21:28	64.05	10mi
7 Nov	Severn Bridge 5 Night Race	39:06	64.92	5mi
22 Apr	London Marathon SB	3:50:47	61.84	26.2mi
7 Apr	Grangemoor parkrun SB	23:52	64.79	5km
25 Mar	Cardiff Bay Run PB	46:47	68.16	10km
10 Mar	20/20 Fission SB	2:51:53	61.98	20mi
28 Jan	Lliswerry 8 PB	1:02:54	65.57	8mi
21 Jan	Les Croupiers Handicap 10	1:22:13	63.46	10mi
2017		Result	WAVA	Distance
19 Nov	SRR Multi Terrain 10 Mile Race SB	1:28:52	58.25	10mi
28 Oct	Snowdonia Marathon	4:12:05	56.16	26.2mi
1 Oct	Cardiff Half Marathon SB	1:43:54	65.83	13.1mi
2 Sep	Tydfilians Roman Run PB	2:31:26	55.84	16mi
27 Aug	Severn Bridge Half Marathon	1:51:48	61.18	13.1mi
25 Jun	Swansea Half Marathon	1:49:01	62.74	13.1mi
12 May	Sospan charity swim		0.00	1500m
7 May	Porthkerry 5 MT SB	43:19	58.16	5mi
23 Apr	London Marathon SB	3:51:15	61.22	26.2mi
19 Mar	Forest of Dean Spring Half Marathon	1:48:58	62.77	13.1mi
11 Mar	20/20 Fission SB	2:56:11	60.00	20mi
29 Jan	Lliswerry 8 SB	1:06:51	61.23	8mi
2016		Result	WAVA	Distance
20 Nov	Sospan MT 10 SB	1:28:54	57.81	10mi
2 Oct	Cardiff Half Marathon	1:51:41	60.80	13.1mi
20 Jul	SSAFA 5K Series Race 3		0.00	5km
22 Jun	SSAFA 5K Series Race 2		0.00	5km
18 May	SSAFA 5K Series Race 1 SB	23:14	65.67	5km
14 May	Cardiff parkrun	23:15	65.63	5km
8 May	Porthkerry 5 SB	44:57	55.67	5mi
10 Apr	Greater Manchester Marathon SB	3:45:31	62.32	26.2mi
26 Mar	IAAF World Half Marathon Championships	1:47:12	63.34	13.1mi
13 Mar	Gloucester 20 PB	2:51:30	61.20	20mi
6 Mar	Merthyr Half Marathon SB	1:45:05	64.62	13.1mi
31 Jan	Lliswerry 8 SB	1:04:00	63.51	8mi
2015		Result	WAVA	Distance
27 Dec	Old Father Time 5 Mile SB	41:42	60.01	5mi
8 Nov	Gwent League Llandaff Fields Cardiff Senior Men		0.00	10km
7 Nov	Grangemoor Parkrun SB	23:34	64.37	5km
25 Oct	Sanlam Bristol Bath Marathon SB	3:54:56	59.43	26.2mi
11 Oct	Gwent League XC - Senior Women - Bridgend		0.00	6.6km
4 Oct	Cardiff Half Marathon SB	1:47:23	62.82	13.1mi
20 Sep	Swansea Bay 10k SB	49:23	63.24	10km
30 Aug	Severn Bridge Half Marathon	1:56:37	57.84	13.1mi
28 Jun	Torbay Half Marathon		0.00	13.1mi
24 Jun	SSAFA 5K Series Race 2		0.00	5km
24 May	Treforest 10K	54:26	57.37	10km
24 May	Dymock Half Marathon		0.00	13.1mi
20 May	SSAFA 5k series - race 1	25:31	59.45	5km
26 Apr	London Marathon	4:30:55	51.54	26.2mi
25 Jan	Lliswerry 8 SB	1:08:23	59.07	8mi
2014		Result	WAVA	Distance
28 Dec	Old Father Time 5 Mile		0.00	5mi
11 Oct	Cardiff parkrun SB	27:15	55.38	5km
5 Oct	Cardiff Half Marathon SB	1:58:07	56.77	13.1mi
7 Sep	Cardiff 10K SB	54:30	56.98	10km
30 Aug	Cardiff parkrun (Pontcanna)		0.00	5km
24 Aug	Severn Bridge Half Marathon	2:07:38	52.53	13.1mi
24 May	Women's Running 10k	57:07	54.37	10km
2012		Result	WAVA	Distance
4 Mar	Llanelli Waterside Half Marathon SB	1:55:41	57.38	13.1mi
29 Jan	Lliswerry 8 SB	1:08:00	58.51	8mi
2011		Result	WAVA	Distance
16 Oct	Abingdon Marathon SB	4:11:52	54.35	26.2mi
11 Sep	Chippenham Half Marathon		0.00	13.1mi
2 Jul	Cardiff 5K Parkrun SB	24:52	59.95	5km
19 Jun	Torbay Half Marathon SB	1:57:59	56.02	13.1mi
2 Jan	Old Father Time 5 Mile SB	41:59	58.16	5mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon SB	1:57:54	55.85	13.1mi
17 Oct	Cardiff Half Marathon PB	1:56:50	55.85	12.98mi
26 Sep	Swansea Bay 10k SB	56:26	54.13	10km
24 Jul	Cardiff 5K Parkrun SB	27:56	53.21	5km
2007		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon SB	2:15:10	48.36	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
2023	17	0	0	0	0	0	0	0	0	0	0	0	17
2023	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2023	130	8	0	0	0	0	0	0	0	0	0	0	137
2023	38	0	0	0	0	0	0	0	0	0	0	0	38
2022	5	0	3	3	16	18	15	17	10	15	13	8	121
2022	0	0	0	0	0	0	0.2	0	0	0	0	0	0.2
2022	66	100	125	54	81	40	29	59	61	86	85	128	914
2022	21	30	25	55	37	26	27	24	54	72	57	34	463
2021	14	9	8	3	10	2	0	11	17	3	5	12	95
2021	0	0	0	0	6.7	7.6	3.5	0	1.9	0	0	0	19.8
2021	49	62	63	56	58	14	16	26	12	69	90	115	630
2021	12	6	6	9	45	10	57	25	20	30	36	17	275
2020	3	0	10	38	26	32	9	9	0	4	0	14	144
2020	3	3.4	0	0	0	0	0	4	3.6	0	0.9	0	14.9
2020	144	154	130	67	113	129	101	41	61	71	26	101	1139
2020	122	60	83	0	0	24	3	17	15	29	28	23	403
2019	0	4	0	5	0	0	0	6	3	1	0	0	19
2019	5.7	3.7	2.6	1.2	2.6	4.1	1.5	3	2.2	1.6	1	1.8	31.1
2019	17	105	132	100	51	63	119	131	171	94	71	92	1147
2019	141	229	236	288	248	289	110	119	185	99	79	79	2102
2018	0	0	0	0	7.5	8.1	6.7	6.6	0	0.9	0	0.8	30.6
2018	142	150	194	106	0	29	32	28	43	78	96	93	990
2018	96	134	96	23	131	147	218	248	203	210	117	104	1727
2017	0	0	0	0	0	0	0	0	0	0	0	0.9	0.9
2017	20	108	166	140	72	93	125	176	149	98	61	62	1270
2017	0	0	0	0	0	0	0	0	0	0	40	65	104
2016	119	115	106	80	78	63	57	69	79	116	113	71	1065
2016	0	0	0	0	0	0	0	12	0	0	0	0	12
2015	93	93	75	103	105	90	70	133	122	75	33	50	1041
2015	0	0	0	0	0	0	0	22	0	0	0	0	22
2014	0	0	7	0	6	3	46	42	47	29	24	23	227
2012	76	0	0	0	0	0	0	0	0	0	0	0	76
2011	0	0	0	30	0	0	0	0	0	0	0	0	30
2011	0	0	0	0	0	0	0	0.8	1.6	2.1	0	0	4.4
2011	57	49	45	93	83	65	109	146	123	53	43	29	895
2011	0	0	0	10	0	0	12	0	0	0	0	0	22
2010	0	0	0	0	0	0	3	13	0	0	0	0	16
2010	0	0	0	0	0	0	0.5	3.3	0	0	0	0	3.8
2010	0	0	0	0	0	0	13	18	73	84	18	66	270

Thu 5th Jan Jan 5	Fri 6th Jan Jan 6	Sat 7th Jan Jan 7	Sun 8th Jan Jan 8	Mon 9th Jan Jan 9	Tue 10th Jan Jan 10	Wed 11th Jan Jan 11
7.7mi, 1:10:25 Run - General Split Summary === 1) 0.62m - 5:57(9:34/m) 129/148bpm [1234b/mi] 68cal 2) 0.62m - 5:55(9:31/m) 151/160bpm [1437b/mi] 77cal 3) 0.62m - 5:42(9:10/m) 148/151bpm [1356b/mi] 73cal 4) 0.62m - 5:44(9:14/m) 148/151bpm [1365b/mi] 73cal 5) 0.62m - 5:44(9:14/m) 144/149bpm [1329b/mi] 70cal 6) 0.62m - 5:47(9:18/m) 142/145bpm [1321b/mi] 68cal 7) 0.62m - 5:54(9:29/m) 148/151bpm [1404b/mi] 74cal 8) 0.62m - 6:04(9:46/m) 150/160bpm [1465b/mi] 74cal 9) 0.62m - 5:35(8:59/m) 151/161bpm [1356b/mi] 71cal 10) 0.62m - 5:35(8:59/m) 150/152bpm [1348b/mi] 70cal 11) 0.62m - 5:40(9:07/m) 152/157bpm [1385b/mi] 72cal 12) 0.62m - 5:14(8:25/m) 154/159bpm [1295b/mi] 68cal 13) 0.19m - 1:36(8:19/m) 158/165bpm [1314b/mi] 21cal Add a comment 1.7mi, 30:20 Walk - General Split Summary === 1) 0.62m - 11:42(18:50/m) 84/108bpm [1582b/mi] 66cal 51/65rpm 2) 0.62m - 10:26(16:48/m) 91/102bpm [1529b/mi] 62cal 59/65rpm 3) 0.42m - 8:12(19:24/m) 90/102bpm [1746b/mi] 47cal 50/84rpm Add a comment	-	0mi, 56:03 Cross - Yoga Add a comment 3.2mi, 30:10 Run - General Split Summary === 1) 0.62m - 5:47(9:19/m) 139/151bpm [1295b/mi] 70cal 2) 0.62m - 6:26(10:21/m) 141/148bpm [1460b/mi] 77cal 3) 0.62m - 5:55(9:31/m) 148/154bpm [1408b/mi] 75cal 4) 0.62m - 5:41(9:08/m) 154/159bpm [1407b/mi] 74cal 5) 0.62m - 5:57(9:35/m) 156/160bpm [1495b/mi] 77cal 6) 0.05m - 24(8:00/m) 162/164bpm [1295b/mi] 5cal Add a comment 0.6mi, 7:06 Run - General Split Summary === 1) 0.62m - 6:49(10:59/m) 131/151bpm [1438b/mi] 71cal 2) 0.02m - 17(18:05/m) 149/151bpm [2695b/mi] 4cal Add a comment	1.5mi, 35:07 Walk - General Split Summary === 1) 0.62m - 16:38(26:45/m) 89/107bpm [2381b/mi] 79cal 34/81rpm 2) 0.62m - 11:02(17:45/m) 97/109bpm [1722b/mi] 60cal 56/61rpm 3) 0.29m - 7:28(25:52/m) 98/111bpm [2536b/mi] 38cal 33/64rpm Add a comment 11.3mi, 1:48:24 Run - General Split Summary === 1) 0.62m - 6:25(10:19/m) 124/139bpm [1280b/mi] 69cal 2) 0.62m - 6:04(9:46/m) 137/143bpm [1338b/mi] 72cal 3) 0.62m - 6:08(9:52/m) 138/142bpm [1362b/mi] 75cal 4) 0.62m - 6:02(9:42/m) 140/143bpm [1359b/mi] 66cal 5) 0.62m - 5:48(9:20/m) 144/148bpm [1344b/mi] 72cal 6) 0.62m - 5:46(9:17/m) 149/154bpm [1382b/mi] 71cal 7) 0.62m - 5:56(9:33/m) 150/155bpm [1433b/mi] 74cal 8) 0.62m - 5:56(9:32/m) 150/157bpm [1431b/mi] 74cal 9) 0.62m - 5:50(9:23/m) 149/156bpm [1399b/mi] 71cal 10) 0.62m - 5:59(9:38/m) 149/152bpm [1434b/mi] 74cal 11) 0.62m - 6:11(9:57/m) 150/154bpm [1493b/mi] 75cal 12) 0.62m - 5:55(9:32/m) 149/153bpm [1420b/mi] 70cal 13) 0.62m - 5:58(9:36/m) 149/152bpm [1431b/mi] 72cal 14) 0.62m - 5:59(9:38/m) 152/156bpm [1464b/mi] 71cal 15) 0.62m - 5:54(9:29/m) 152/155bpm [1443b/mi] 72cal 16) 0.62m - 5:52(9:27/m) 150/155bpm [1417b/mi] 66cal 17) 0.62m - 6:03(9:45/m) 152/156bpm [1482b/mi] 71cal 18) 0.62m - 5:48(9:20/m) 155/158bpm [1447b/mi] 73cal 19) 0.09m - 49(9:04/m) 156/157bpm [1414b/mi] 11cal Add a comment	3.1mi, 17:56 Bike - General Split Summary === 1) 3.1m - 17:56(5:48/m) 119/138bpm [690b/mi] 156cal Add a comment 6.2mi, 56:30 Run - General Split Summary === 1) 0.62m - 5:44(9:14/m) 127/137bpm [1173b/mi] 66cal 2) 0.62m - 5:38(9:03/m) 136/140bpm [1232b/mi] 68cal 3) 0.62m - 5:50(9:23/m) 136/142bpm [1277b/mi] 69cal 4) 0.62m - 5:45(9:15/m) 140/142bpm [1294b/mi] 70cal 5) 0.62m - 5:32(8:54/m) 142/148bpm [1264b/mi] 68cal 6) 0.62m - 5:46(9:18/m) 144/151bpm [1338b/mi] 71cal 7) 0.62m - 5:34(8:58/m) 146/152bpm [1310b/mi] 70cal 8) 0.62m - 5:28(8:47/m) 143/149bpm [1256b/mi] 65cal 9) 0.62m - 5:33(8:55/m) 144/151bpm [1285b/mi] 67cal 10) 0.62m - 5:31(8:53/m) 152/156bpm [1349b/mi] 72cal 11) 0.02m - 9(9:49/m) 154/155bpm [1512b/mi] 2cal Add a comment 3.1mi, 16:27 Bike - General Split Summary === 1) 3.07m - 16:27(5:21/m) 106/133bpm [568b/mi] 110cal Add a comment	1.8mi, 43:03 Walk - General Split Summary === 1) 0.62m - 16:07(25:56/m) 88/97bpm [2282b/mi] 74cal 39/75rpm 2) 0.62m - 12:15(19:43/m) 93/105bpm [1834b/mi] 64cal 51/66rpm 3) 0.52m - 14:41(28:28/m) 95/116bpm [2705b/mi] 72cal 35/80rpm Add a comment	6.2mi, 1:04:14 Run - Treadmill Split Summary === 1) 0.62m - 9:16(14:54/m) 114/131bpm [1699b/mi] 77cal 2) 0.62m - 6:12(9:58/m) 127/130bpm [1267b/mi] 61cal 3) 0.01m - 4(9:53/m) 126/126bpm [1246b/mi] 4) 0.5m - 3:38(7:18/m) 148/155bpm [1081b/mi] 44cal 5) 0.12m - 3:26(27:41/m) 122/154bpm [3377b/mi] 26cal 6) 0.5m - 3:34(7:10/m) 141/151bpm [1010b/mi] 39cal 7) 0.12m - 3:17(26:28/m) 122/151bpm [3230b/mi] 23cal 8) 0.5m - 3:33(7:09/m) 142/155bpm [1015b/mi] 39cal 9) 0.12m - 2:00(16:04/m) 136/156bpm [2184b/mi] 19cal 10) 0.5m - 3:28(6:59/m) 147/157bpm [1027b/mi] 40cal 11) 0.12m - 1:28(11:50/m) 141/157bpm [1670b/mi] 16cal 12) 0.5m - 3:39(7:21/m) 146/155bpm [1072b/mi] 42cal 13) 0.12m - 1:49(14:37/m) 138/155bpm [2016b/mi] 17cal 14) 0.5m - 3:27(6:56/m) 148/158bpm [1027b/mi] 39cal 15) 0.14m - 1:59(14:19/m) 139/159bpm [1990b/mi] 19cal 16) 0.62m - 6:21(10:14/m) 131/135bpm [1340b/mi] 45cal 17) 0.6m - 7:02(11:41/m) 125/135bpm [1460b/mi] 38cal Add a comment 3.1mi, 17:22 Bike - General Split Summary === 1) 3.09m - 17:22(5:37/m) 98/123bpm [551b/mi] 99cal Add a comment 3.1mi, 15:25 Bike - General Split Summary === 1) 3.09m - 15:25(5:00/m) 115/141bpm [574b/mi] 127cal Add a comment
Thu 12th Jan Jan 12	Fri 13th Jan Jan 13	Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17	Wed 18th Jan Jan 18
0mi, 28:38 Cross - Yoga Add a comment	1.3mi, 24:26 Walk - General Split Summary === 1) 0.62m - 12:54(20:46/m) 78/93bpm [1620b/mi] 71cal 43/71rpm 2) 0.62m - 11:24(18:20/m) 87/103bpm [1595b/mi] 65cal 50/66rpm 3) 0.01m - 9(24:16/m) 87/89bpm [2111b/mi] 1cal 25/50rpm Add a comment 0mi, 40:54 Cross - Yoga Add a comment	0.4mi, 17:54 Swim - General Split Summary === 1) 0.42m - 17:54(42:41/m) 113/122bpm [4824b/mi] 135cal 19/rpm Add a comment 0.2mi, 11:18 Swim - General Split Summary === 1) 0.18m - 10:50(1:01:13/m) 119/129bpm [7285b/mi] 61cal 20/rpm 2) 0m - 27(0/m) 106/108bpm [INFb/mi] Add a comment 0mi, 16:33 Cross - Strength Add a comment 2.2mi, 23:05 Run - Treadmill Split Summary === 1) 0.62m - 7:59(12:51/m) 117/133bpm [1504b/mi] 70cal 2) 0.62m - 5:33(8:56/m) 141/152bpm [1260b/mi] 65cal 3) 0.62m - 4:52(7:50/m) 152/154bpm [1191b/mi] 62cal 4) 0.34m - 4:40(13:39/m) 131/156bpm [1789b/mi] 40cal Add a comment 0.5mi, 16:53 Walk - General Split Summary === 1) 0.48m - 16:53(35:11/m) 93/116bpm [3272b/mi] 90cal 19/115rpm Add a comment	2.8mi, 26:25 Run - General Split Summary === 1) 0.62m - 6:19(10:10/m) 141/152bpm [1432b/mi] 75cal 2) 0.62m - 5:52(9:27/m) 151/154bpm [1426b/mi] 74cal 3) 0.62m - 5:45(9:14/m) 155/158bpm [1432b/mi] 75cal 4) 0.62m - 5:56(9:33/m) 154/156bpm [1470b/mi] 75cal 5) 0.26m - 2:34(9:40/m) 153/154bpm [1479b/mi] 32cal Add a comment 8.1mi, 1:03:07 Run - General Split Summary === 1) 0.62m - 4:57(7:57/m) 137/159bpm [1090b/mi] 69cal 2) 0.62m - 4:49(7:46/m) 165/168bpm [1281b/mi] 69cal 3) 0.62m - 4:53(7:52/m) 166/169bpm [1307b/mi] 69cal 4) 0.62m - 4:50(7:47/m) 167/169bpm [1301b/mi] 69cal 5) 0.62m - 4:55(7:54/m) 168/169bpm [1327b/mi] 71cal 6) 0.62m - 4:54(7:54/m) 167/169bpm [1319b/mi] 70cal 7) 0.62m - 4:53(7:52/m) 169/171bpm [1330b/mi] 71cal 8) 0.62m - 4:53(7:51/m) 170/172bpm [1334b/mi] 71cal 9) 0.62m - 4:51(7:48/m) 172/173bpm [1342b/mi] 72cal 10) 0.62m - 4:53(7:52/m) 172/175bpm [1353b/mi] 72cal 11) 0.62m - 4:56(7:56/m) 173/179bpm [1373b/mi] 73cal 12) 0.62m - 4:52(7:51/m) 174/180bpm [1365b/mi] 73cal 13) 0.6m - 4:29(7:33/m) 175/179bpm [1320b/mi] 68cal Add a comment 0.4mi, 11:10 Run - General Split Summary === 1) 0.41m - 11:10(27:19/m) 102/127bpm [2786b/mi] 65cal Add a comment 0.9mi, 7:57 Run - General Split Summary === 1) 0.62m - 5:17(8:30/m) 141/155bpm [1198b/mi] 68cal 2) 0.25m - 2:41(10:50/m) 134/154bpm [1452b/mi] 30cal Add a comment 0.1mi, 1:32 Run - General Split Summary === 1) 0.05m - 1:32(32:28/m) 90/97bpm [2922b/mi] 8cal Add a comment	0mi, 55:07 Cross - Strength Add a comment 5.1mi, 48:19 Run - General Split Summary === 1) 0.62m - 5:36(9:01/m) 127/147bpm [1145b/mi] 64cal 2) 0.62m - 5:46(9:18/m) 141/150bpm [1310b/mi] 70cal 3) 0.62m - 5:43(9:12/m) 144/149bpm [1325b/mi] 71cal 4) 0.62m - 6:13(10:00/m) 142/146bpm [1420b/mi] 67cal 5) 0.62m - 6:01(9:41/m) 149/154bpm [1443b/mi] 74cal 6) 0.62m - 5:59(9:37/m) 150/156bpm [1444b/mi] 76cal 7) 0.62m - 6:04(9:46/m) 154/163bpm [1504b/mi] 76cal 8) 0.62m - 5:58(9:37/m) 153/157bpm [1470b/mi] 75cal 9) 0.1m - 58(10:01/m) 156/158bpm [1563b/mi] 12cal Add a comment 1mi, 17:03 Walk - General Split Summary === 1) 0.62m - 10:49(17:24/m) 100/122bpm [1740b/mi] 72cal 56/76rpm 2) 0.41m - 6:15(15:17/m) 98/112bpm [1497b/mi] 42cal 63/69rpm Add a comment	0mi, 25:45 Cross - Yoga Add a comment	5mi, 47:04 Run - Treadmill Split Summary === 1) 0.62m - 6:28(10:25/m) 110/130bpm [1146b/mi] 51cal 2) 0.01m - 5(10:15/m) 119/120bpm [1220b/mi] 1cal 3) 0.62m - 4:27(7:10/m) 148/166bpm [1060b/mi] 55cal 4) 0.12m - 1:05(8:43/m) 150/151bpm [1309b/mi] 14cal 5) 0.62m - 4:48(7:43/m) 143/153bpm [1104b/mi] 56cal 6) 0.12m - 2:19(18:41/m) 129/153bpm [2410b/mi] 20cal 7) 0.62m - 4:23(7:04/m) 145/154bpm [1024b/mi] 51cal 8) 0.12m - 1:32(12:18/m) 141/154bpm [1733b/mi] 17cal 9) 0.62m - 4:23(7:03/m) 149/157bpm [1051b/mi] 53cal 10) 0.06m - 3:00(53:32/m) 126/157bpm [6746b/mi] 20cal 11) 0.62m - 4:24(7:05/m) 149/158bpm [1055b/mi] 52cal 12) 0.62m - 6:32(10:30/m) 141/156bpm [1482b/mi] 70cal 13) 0.22m - 3:38(16:29/m) 137/148bpm [2258b/mi] 33cal Add a comment 1.3mi, 12:32 Run - Treadmill Split Summary === 1) 0.62m - 6:22(10:16/m) 127/144bpm [1303b/mi] 65cal 2) 0.62m - 5:42(9:10/m) 143/149bpm [1312b/mi] 69cal 3) 0.01m - 27(52:21/m) 145/149bpm [7591b/mi] 6cal Add a comment
Thu 19th Jan Jan 19	Fri 20th Jan Jan 20	Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24	Wed 25th Jan Jan 25
7.6mi, 1:16:26 Run - Treadmill Split Summary === 1) 0.62m - 6:39(10:42/m) 128/145bpm [1369b/mi] 70cal 2) 0.62m - 5:35(8:59/m) 145/146bpm [1303b/mi] 69cal 3) 0.62m - 5:51(9:25/m) 145/149bpm [1365b/mi] 72cal 4) 0.62m - 5:55(9:31/m) 150/151bpm [1427b/mi] 74cal 5) 0.62m - 5:52(9:26/m) 151/152bpm [1426b/mi] 73cal 6) 0.62m - 6:01(9:40/m) 145/152bpm [1402b/mi] 70cal 7) 0.62m - 7:18(11:45/m) 134/145bpm [1574b/mi] 62cal 8) 0.62m - 6:39(10:43/m) 144/153bpm [1542b/mi] 72cal 9) 0.62m - 5:44(9:14/m) 143/148bpm [1321b/mi] 64cal 10) 0.62m - 5:56(9:33/m) 142/148bpm [1355b/mi] 64cal 11) 0.62m - 5:36(9:00/m) 146/150bpm [1314b/mi] 65cal 12) 0.62m - 5:51(9:25/m) 145/148bpm [1365b/mi] 65cal 13) 0.1m - 3:30(36:20/m) 119/140bpm [4324b/mi] 11cal Add a comment 1.2mi, 20:08 Walk - General Split Summary === 1) 0.62m - 11:16(18:08/m) 89/100bpm [1614b/mi] 63cal 57/68rpm 2) 0.53m - 8:52(16:53/m) 94/105bpm [1587b/mi] 54cal 61/72rpm Add a comment 0mi, 21:54 Cross - Strength Add a comment 0mi, 7:22 Cross - Rowing - Indoor Split Summary === 1) 0m - 7:22(0/m) 101/106bpm [INFb/mi] 45cal 35/37rpm Add a comment 1mi, 17:04 Walk - General Split Summary === 1) 0.62m - 10:02(16:09/m) 107/120bpm [1728b/mi] 65cal 61/72rpm 2) 0.42m - 7:02(16:37/m) 100/107bpm [1661b/mi] 44cal 60/68rpm Add a comment	-	0mi, 41:37 Cross - Strength Add a comment 0mi, 11:31 Cross - Rowing - Indoor Split Summary === 1) 0m - 11:31(0/m) 101/108bpm [INFb/mi] 68cal 32/35rpm Add a comment	16.2mi, 2:33:55 Run - General Split Summary === 1) 0.62m - 6:09(9:54/m) 132/144bpm [1307b/mi] 72cal 2) 0.62m - 6:50(11:01/m) 132/145bpm [1453b/mi] 73cal 3) 0.62m - 5:42(9:11/m) 147/152bpm [1349b/mi] 73cal 4) 0.62m - 5:46(9:16/m) 146/150bpm [1353b/mi] 72cal 5) 0.62m - 5:42(9:10/m) 149/153bpm [1365b/mi] 73cal 6) 0.62m - 5:59(9:37/m) 141/156bpm [1356b/mi] 71cal 7) 0.62m - 5:51(9:25/m) 139/142bpm [1309b/mi] 69cal 8) 0.62m - 5:52(9:27/m) 141/147bpm [1333b/mi] 70cal 9) 0.62m - 5:48(9:20/m) 143/148bpm [1335b/mi] 69cal 10) 0.62m - 5:59(9:38/m) 143/146bpm [1377b/mi] 70cal 11) 0.62m - 5:59(9:37/m) 144/147bpm [1386b/mi] 71cal 12) 0.62m - 5:49(9:22/m) 145/151bpm [1359b/mi] 70cal 13) 0.62m - 5:46(9:18/m) 151/157bpm [1403b/mi] 73cal 14) 0.62m - 5:44(9:14/m) 150/153bpm [1385b/mi] 72cal 15) 0.62m - 5:49(9:21/m) 150/153bpm [1403b/mi] 72cal 16) 0.62m - 5:42(9:10/m) 151/154bpm [1384b/mi] 71cal 17) 0.62m - 6:03(9:44/m) 149/156bpm [1450b/mi] 70cal 18) 0.62m - 6:01(9:40/m) 146/152bpm [1412b/mi] 73cal 19) 0.62m - 5:51(9:26/m) 148/153bpm [1395b/mi] 69cal 20) 0.62m - 5:58(9:36/m) 151/156bpm [1448b/mi] 69cal 21) 0.62m - 5:55(9:31/m) 152/157bpm [1447b/mi] 73cal 22) 0.62m - 5:56(9:33/m) 154/156bpm [1470b/mi] 74cal 23) 0.62m - 5:51(9:25/m) 153/155bpm [1440b/mi] 71cal 24) 0.62m - 5:55(9:32/m) 156/158bpm [1486b/mi] 75cal 25) 0.62m - 5:37(9:03/m) 159/166bpm [1438b/mi] 73cal 26) 0.62m - 6:11(9:56/m) 159/164bpm [1580b/mi] 78cal 27) 0.02m - 10(10:01/m) 158/158bpm [1584b/mi] 2cal Add a comment	0mi, 25:27 Cross - Yoga Add a comment 1.2mi, 13:05 Run - General Split Summary === 1) 0.62m - 7:19(11:47/m) 116/137bpm [1367b/mi] 67cal 2) 0.56m - 5:45(10:14/m) 135/142bpm [1382b/mi] 68cal Add a comment	0mi, 19:04 Cross - Yoga Add a comment 3.1mi, 21:27 Bike - General Split Summary === 1) 3.11m - 21:24(6:53/m) 81/115bpm [558b/mi] 75cal 2) 0m - 3(1:51:30/m) 114/114bpm [12711b/mi] Add a comment 3.1mi, 19:50 Bike - General Split Summary === 1) 3.11m - 19:50(6:23/m) 104/128bpm [664b/mi] 123cal Add a comment	0mi, 24:56 Cross - Yoga Add a comment 1.1mi, 11:28 Run - General Split Summary === 1) 0.62m - 6:27(10:23/m) 118/135bpm [1225b/mi] 67cal 2) 0.49m - 5:01(10:13/m) 132/145bpm [1348b/mi] 60cal Add a comment 3.1mi, 18:27 Bike - General Split Summary === 1) 3.08m - 18:27(5:59/m) 108/136bpm [646b/mi] 131cal Add a comment 3.1mi, 19:12 Bike - General Split Summary === 1) 3.07m - 19:12(6:15/m) 99/127bpm [619b/mi] 108cal Add a comment
Thu 26th Jan Jan 26	Fri 27th Jan Jan 27	Sat 28th Jan Jan 28	Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31	Wed 1st Feb Feb 1
-	-	4.6mi, 29:35 Bike - General Split Summary === 1) 1.1m - 8:03(7:19/m) 104/115bpm [760b/mi] 55cal 2) 3.11m - 18:56(6:06/m) 115/141bpm [701b/mi] 145cal 3) 0.43m - 2:35(5:57/m) 138/144bpm [822b/mi] 29cal Add a comment 2.9mi, 14:50 Bike - General Split Summary === 1) 2.92m - 14:50(5:04/m) 124/168bpm [629b/mi] 141cal Add a comment 0.5mi, 4:41 Run - General Split Summary === 1) 0.49m - 4:41(9:30/m) 142/155bpm [1348b/mi] 57cal Add a comment 0.5mi, 4:49 Run - General Split Summary === 1) 0.47m - 4:49(10:20/m) 147/155bpm [1520b/mi] 59cal Add a comment 3.2mi, 29:00 Run - General Split Summary === 1) 0.62m - 5:54(9:30/m) 144/158bpm [1367b/mi] 74cal 2) 0.62m - 5:45(9:15/m) 155/159bpm [1435b/mi] 75cal 3) 0.62m - 5:43(9:13/m) 155/158bpm [1428b/mi] 74cal 4) 0.62m - 5:38(9:04/m) 157/161bpm [1424b/mi] 74cal 5) 0.62m - 5:34(8:58/m) 162/166bpm [1453b/mi] 75cal 6) 0.05m - 25(8:56/m) 164/164bpm [1466b/mi] 6cal Add a comment 0.5mi, 5:18 Run - General Split Summary === 1) 0.51m - 5:18(10:18/m) 141/156bpm [1453b/mi] 63cal Add a comment	1.8mi, 45:57 Walk - General Split Summary === 1) 0.62m - 13:45(22:07/m) 94/103bpm [2080b/mi] 66cal 44/67rpm 2) 0.62m - 16:30(26:33/m) 92/105bpm [2443b/mi] 71cal 35/78rpm 3) 0.6m - 15:42(26:12/m) 91/117bpm [2384b/mi] 72cal 36/77rpm Add a comment 12.8mi, 2:07:37 Run - General Split Summary === 1) 0.62m - 6:21(10:13/m) 123/141bpm [1256b/mi] 72cal 2) 0.62m - 6:15(10:04/m) 133/141bpm [1339b/mi] 73cal 3) 0.62m - 6:10(9:56/m) 141/151bpm [1399b/mi] 75cal 4) 0.62m - 6:51(11:01/m) 134/143bpm [1477b/mi] 73cal 5) 0.62m - 6:22(10:15/m) 142/148bpm [1456b/mi] 73cal 6) 0.62m - 6:08(9:52/m) 144/150bpm [1421b/mi] 73cal 7) 0.62m - 5:59(9:37/m) 147/155bpm [1414b/mi] 74cal 8) 0.62m - 6:07(9:50/m) 146/152bpm [1436b/mi] 74cal 9) 0.62m - 5:50(9:23/m) 149/156bpm [1398b/mi] 73cal 10) 0.62m - 5:58(9:36/m) 150/159bpm [1439b/mi] 72cal 11) 0.62m - 6:14(10:02/m) 146/154bpm [1465b/mi] 72cal 12) 0.62m - 6:00(9:39/m) 142/147bpm [1371b/mi] 71cal 13) 0.62m - 5:53(9:29/m) 147/152bpm [1394b/mi] 70cal 14) 0.62m - 6:02(9:42/m) 152/158bpm [1475b/mi] 75cal 15) 0.62m - 5:59(9:38/m) 157/161bpm [1511b/mi] 75cal 16) 0.62m - 6:08(9:52/m) 151/154bpm [1491b/mi] 74cal 17) 0.62m - 6:05(9:48/m) 151/155bpm [1480b/mi] 73cal 18) 0.62m - 6:11(9:58/m) 152/155bpm [1514b/mi] 72cal 19) 0.62m - 6:06(9:49/m) 155/162bpm [1522b/mi] 76cal 20) 0.62m - 7:00(11:16/m) 153/163bpm [1723b/mi] 79cal 21) 0.39m - 3:57(10:03/m) 157/164bpm [1578b/mi] 49cal Add a comment	0mi, 55:51 Cross - Strength Add a comment 3.1mi, 17:39 Bike - General Split Summary === 1) 3.09m - 17:39(5:42/m) 116/140bpm [662b/mi] 149cal Add a comment 2mi, 30:59 Walk - General Split Summary === 1) 0.62m - 9:27(15:12/m) 90/104bpm [1368b/mi] 61cal 59/79rpm 2) 0.62m - 9:49(15:48/m) 90/98bpm [1422b/mi] 61cal 62/70rpm 3) 0.62m - 9:54(15:57/m) 87/103bpm [1387b/mi] 64cal 61/72rpm 4) 0.13m - 1:49(14:29/m) 89/98bpm [1289b/mi] 14cal 62/67rpm Add a comment 3mi, 15:07 Bike - General Split Summary === 1) 3.03m - 15:07(5:00/m) 111/126bpm [554b/mi] 114cal Add a comment	6.2mi, 1:02:04 Run - General Split Summary === 1) 0.62m - 6:34(10:35/m) 122/148bpm [1291b/mi] 74cal 2) 0.62m - 6:08(9:52/m) 149/156bpm [1469b/mi] 76cal 3) 0.62m - 6:15(10:04/m) 143/150bpm [1440b/mi] 75cal 4) 0.62m - 6:11(9:58/m) 148/154bpm [1474b/mi] 77cal 5) 0.62m - 6:13(10:00/m) 149/155bpm [1489b/mi] 77cal 6) 0.62m - 6:02(9:42/m) 153/162bpm [1485b/mi] 74cal 7) 0.62m - 6:09(9:54/m) 151/158bpm [1495b/mi] 75cal 8) 0.62m - 6:18(10:08/m) 155/160bpm [1571b/mi] 79cal 9) 0.62m - 6:01(9:41/m) 153/155bpm [1482b/mi] 76cal 10) 0.62m - 6:04(9:45/m) 154/159bpm [1502b/mi] 76cal 11) 0.02m - 9(9:52/m) 157/157bpm [1549b/mi] 2cal Add a comment	7.6mi, 1:10:10 Run - General Split Summary === 1) 0.62m - 5:35(9:00/m) 128/159bpm [1151b/mi] 66cal 2) 0.62m - 5:42(9:11/m) 134/143bpm [1230b/mi] 70cal 3) 0.62m - 5:57(9:35/m) 145/161bpm [1389b/mi] 75cal 4) 0.62m - 5:48(9:20/m) 148/157bpm [1381b/mi] 73cal 5) 0.4m - 3:41(9:13/m) 150/152bpm [1384b/mi] 47cal 6) 0.26m - 2:14(8:27/m) 165/181bpm [1395b/mi] 32cal 7) 0.38m - 3:35(9:19/m) 155/181bpm [1444b/mi] 47cal 8) 0.23m - 1:49(8:03/m) 165/175bpm [1329b/mi] 26cal 9) 0.13m - 1:20(10:00/m) 167/176bpm [1669b/mi] 18cal 10) 0.12m - 57(7:55/m) 161/170bpm [1275b/mi] 13cal 11) 0.35m - 3:11(9:10/m) 156/172bpm [1429b/mi] 41cal 12) 0.25m - 2:17(9:05/m) 166/178bpm [1509b/mi] 33cal 13) 0.4m - 3:40(9:09/m) 154/182bpm [1410b/mi] 47cal 14) 0.22m - 1:54(8:32/m) 163/172bpm [1390b/mi] 27cal 15) 0.13m - 1:26(10:48/m) 162/173bpm [1749b/mi] 20cal 16) 0.12m - 1:02(8:29/m) 157/169bpm [1333b/mi] 14cal 17) 0.35m - 3:10(9:05/m) 155/171bpm [1409b/mi] 40cal 18) 0.25m - 2:18(9:10/m) 167/174bpm [1530b/mi] 33cal 19) 0.38m - 4:01(10:25/m) 150/172bpm [1563b/mi] 46cal 20) 0.22m - 1:51(8:17/m) 165/173bpm [1368b/mi] 26cal 21) 0.13m - 1:32(11:24/m) 161/173bpm [1835b/mi] 20cal 22) 0.12m - 1:01(8:43/m) 157/169bpm [1369b/mi] 13cal 23) 0.62m - 5:58(9:36/m) 153/170bpm [1469b/mi] 74cal 24) 0.01m - 10(15:20/m) 151/152bpm [2316b/mi] 2cal Add a comment

Sarahwelshy F45

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