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BigEvilC
M55 Greater London

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Kent AC

Races
130
Miles
29607
Miles
0
Miles
4206
Miles
39
WAVA
77.82%
100m
15
Mile
5:44
5k
19:55
5M
33:59
10k
40:47
10M
1:09:09
Half
1:29:12
Mara
3:15:57

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Recent Training
1st Apr	General	4.6mi	40:46
31st Mar	General	4.8mi	43:22
28th Mar	General	1.4mi	13:28
28th Mar	General	1.5mi	10:01
28th Mar	General	1.4mi	12:53

12 Month Benchmarks	Run	Bike
Mile	6:16	3:00
5k	19:55	10:54
5mi	34:24	20:11
10k	43:11	26:50
10mi	1:18:51	53:50
Half	1:45:07	1:15:46

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2023 Targets	Set your targets
Bike 1500 Run 1500

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Buddies (4)

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Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023
100m	1	15 4:02/mi	70.26			15 70.26
1mi	1	5:44 5:44/mi	71.52			5:44 71.52
5km	57	19:55 6:25/mi	77.82		20:39 67.01	20:22 68.18	21:44 64.65	21:14 66.68	20:50 68.49	20:32 70.03			21:16 69.25	19:55 74.54	19:56 74.52	20:16 74.45	20:37 73.80	21:05 72.77	21:08 73.21	20:03 77.82	20:25 76.42
5.6km	3	23:23 6:43/mi	72.14											23:50 70.20	23:23 72.14		24:01 71.42
3.5mi	6	22:46 6:30/mi	70.41			22:46 69.36		24:10 66.36	24:34 65.80	24:13 67.28			24:39 67.71			24:18 70.41
5mi	3	33:59 6:48/mi	67.21		34:54 64.43	34:17 66.10	33:59 67.21
10km	20	40:47 6:34/mi	73.64	49:15 56.51	42:35 65.88	40:47 69.34	42:57 66.37	42:23 67.81		46:24 62.97	45:19 65.01	46:33 63.82		42:59 70.31						43:16 73.64
11km	1	49:01 7:10/mi	62.95		49:01 62.95
10mi	6	1:09:09 6:55/mi	71.44		1:09:16 66.87	1:09:09 66.98	1:11:53 65.49	1:09:55 67.90							1:10:34 71.44
13.1mi	23	1:29:12 6:49/mi	73.12		1:34:38 64.71	1:29:12 69.21	1:31:41 67.91	1:31:07 68.91	1:38:20 64.39	1:37:19 65.62		1:46:03 61.27		1:30:26 73.12	1:31:20 73.05		1:35:34 71.09
26.2mi	9	3:15:57 7:29/mi	71.40		3:53:18 55.04	3:20:21 64.62	3:28:42 62.56	3:22:31 65.01	4:02:21 54.78					3:26:49 67.04	3:15:57 71.40		3:23:58 69.85

2023		Result	WAVA	Distance
25 Mar	Southwark parkrun	20:49	75.59	5km
11 Feb	Sutcliffe parkrun SB	20:25	76.42	5km
4 Feb	Catford parkrun	20:46	75.13	5km
28 Jan	Sutcliffe parkrun	20:53	74.71	5km
2022		Result	WAVA	Distance
10 Dec	Sutcliffe parkrun SB	20:03	77.82	5km
13 Nov	Greenwich Park 5k & 10k SB	43:16	73.64	10km
29 Oct	Hilly Fields parkrun	21:45	71.73	5km
22 Oct	Sutcliffe parkrun	20:43	75.31	5km
8 Oct	Sutcliffe parkrun	20:54	74.65	5km
24 Sep	Sutcliffe parkrun	20:55	74.59	5km
10 Sep	Sutcliffe parkrun	21:03	74.12	5km
3 Sep	Sutcliffe parkrun	21:56	71.13	5km
6 Aug	Sutcliffe parkrun	21:46	71.68	5km
5 Mar	Sutcliffe parkrun	21:31	72.51	5km
26 Feb	Sutcliffe parkrun	21:22	73.02	5km
19 Feb	Sutcliffe parkrun	21:57	71.08	5km
5 Feb	Sutcliffe parkrun	21:49	70.91	5km
2021		Result	WAVA	Distance
23 Oct	Hilly Fields parkrun	21:53	70.70	5km
31 Jul	Southwark parkrun SB	21:08	73.21	5km
2020		Result	WAVA	Distance
15 Feb	Southwark parkrun SB	21:05	72.77	5km
8 Feb	Margate parkrun	21:36	70.44	5km
1 Feb	Southwark parkrun	21:21	71.26	5km
2019		Result	WAVA	Distance
17 Aug	Crosby Parkrun	23:11	65.63	5km
3 Jul	J.P. Morgan Corporate Challenge SB	24:01	71.42	5.6km
8 Jun	Crosby parkrun	22:54	66.44	5km
4 May	Southwark parkrun	21:07	72.05	5km
14 Apr	Brighton Marathon SB	3:23:58	69.85	26.2mi
10 Mar	The Big Half SB	1:35:34	71.09	13.1mi
16 Feb	Southwark parkrun SB	20:37	73.80	5km
19 Jan	Southwark parkrun	21:49	69.16	5km
2018		Result	WAVA	Distance
4 Jul	JP Morgan Corporate Challenge SB	24:18	70.41	3.5mi
17 Feb	Southwark parkrun SB	20:16	74.45	5km
2017		Result	WAVA	Distance
5 Jul	JP Morgan Corporate Challenge PB	23:23	72.14	5.6km
4 Jun	London 10 Mile SB	1:10:34	71.44	10mi
29 Apr	Southwark parkrun	20:05	74.52	5km
9 Apr	Brighton Marathon PB	3:15:57	71.40	26.2mi
25 Feb	Lee Valley VeloPark half SB	1:31:20	73.05	13.1mi
11 Feb	Southwark parkrun SB	19:56	74.47	5km
14 Jan	Southwark parkrun	19:59	74.29	5km
2016		Result	WAVA	Distance
9 Oct	Royal Parks Half Marathon SB	1:30:26	73.12	13.1mi
1 Oct	Southwark parkrun PB	19:55	74.54	5km
20 Jul	JP Morgan Corporate Challenge SB	23:50	70.20	5.6km
14 May	Southwark Park 10k SB	42:59	70.31	10km
7 May	Southwark parkrun	20:22	72.89	5km
17 Apr	Brighton Marathon SB	3:26:49	67.04	26.2mi
28 Feb	Innovation sports victoria park half marathon	1:35:30	69.24	13.1mi
2015		Result	WAVA	Distance
25 Jul	Southwark parkrun SB	21:16	69.25	5km
8 Jul	JP Morgan Corporate Challenge SB	24:39	67.71	3.5mi
27 Jun	Southwark parkrun	21:47	67.60	5km
6 Jun	Hilly Fields parkrun	22:35	65.21	5km
30 May	Hilly Fields parkrun	22:41	64.92	5km
23 May	Hilly Fields parkrun	23:14	63.38	5km
25 Apr	Hilly Fields Park run	24:05	61.15	5km
2014		Result	WAVA	Distance
22 Jun	Run Hackney Half Marathon SB	1:46:03	61.27	13.1mi
18 May	Hornsey YMCA Crouch End 10k SB	46:33	63.82	10km
2013		Result	WAVA	Distance
27 May	Vitality London 10,000 SB	45:19	65.01	10km
2012		Result	WAVA	Distance
11 Jul	JP Morgan Corporate Challenge SB	24:13	67.28	3.5mi
27 May	Vitality London 10,000 SB	46:24	62.97	10km
5 May	Highbury Fields Park Run SB	20:32	70.03	5km
19 Feb	Wokingham Half Marathon SB	1:37:19	65.62	13.1mi
2011		Result	WAVA	Distance
9 Oct	Liverpool Marathon SB	4:02:21	54.78	26.2mi
6 Jul	JP Morgan Corporate Challenge SB	24:34	65.80	3.5mi
28 May	Hackney Marshes parkrun	21:32	66.26	5km
8 May	Richmond Half Marathon SB	1:38:20	64.39	13.1mi
20 Mar	Hastings Half Marathon	1:38:51	64.06	13.1mi
12 Mar	Hackney Marshes parkrun	21:06	67.62	5km
5 Mar	Hackney Marshes parkrun SB	20:50	68.49	5km
5 Feb	Hackney Marshes Parkrun	21:35	65.60	5km
2010		Result	WAVA	Distance
17 Oct	Cabbage Patch 10 SB	1:09:55	67.90	10mi
10 Oct	Royal Parks Half Marathon	1:34:33	66.40	13.1mi
25 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:39:23	63.17	13.1mi
7 Jul	JP Morgan Corporate Challenge SB	24:10	66.36	3.5mi
31 May	Vitality London 10,000 SB	42:23	67.81	10km
18 Apr	Brighton Marathon SB	3:22:31	65.01	26.2mi
3 Apr	Finsbury Parkrun SB	21:14	66.68	5km
21 Mar	Reading Half Marathon SB	1:31:07	68.91	13.1mi
28 Feb	The Children's Mutual Tunbridge Wells Half Marathon	1:34:58	66.11	13.1mi
23 Jan	Finsbury ParkRun	21:22	65.76	5km
2009		Result	WAVA	Distance
28 Nov	Finsbury Parkrun	21:46	64.55	5km
21 Nov	Finsbury parkrun SB	21:44	64.65	5km
14 Nov	Finsbury Parkrun	21:51	64.30	5km
8 Nov	Grand Union Canal Half Marathon	1:38:56	62.94	13.1mi
31 Oct	Finsbury parkrun	21:45	64.60	5km
18 Oct	Cabbage Patch 10 SB	1:11:53	65.49	10mi
25 Jul	Trent Park Handicap	21:53	64.20	5km
14 Jun	Barts and The London Charity 10K	43:23	65.71	10km
25 May	Vitality London 10,000 SB	42:57	66.37	10km
26 Apr	London Marathon SB	3:28:42	62.56	26.2mi
29 Mar	Reading Half Marathon SB	1:31:41	67.91	13.1mi
1 Mar	London Heathside 5 PB	33:59	67.21	5mi
2008		Result	WAVA	Distance
16 Nov	St Neots Riverside Half Marathon	1:35:21	64.76	13.1mi
19 Oct	Abingdon Marathon	3:22:19	64.00	26.2mi
7 Sep	Middlesex & Open 10K	44:45	63.19	10km
9 Jul	JP Morgan Corporate Challenge PB	22:46	69.36	3.5mi
15 Jun	Barts and The London Charity 10K PB	40:47	69.34	10km
14 Jun	Fetch London One Mile Challenge No2 PB	5:44	71.52	1mi
14 Jun	Fetch London Mile - 100m Fun Run PB	15	70.29	100m
7 Jun	Dorney Dash	40:54	69.14	10km
26 May	Vitality London 10,000	41:44	67.76	10km
11 May	Ranelagh Richmond Half Marathon	1:34:45	65.17	13.1mi
26 Apr	Wimbledon Common Time Trial	20:27	68.18	5km
13 Apr	London Marathon SB	3:20:21	64.62	26.2mi
22 Mar	Victoria Park Open 5 SB	34:17	66.10	5mi
2 Mar	Reading Half Marathon	1:29:13	69.21	13.1mi
10 Feb	Wokingham Half Marathon PB	1:29:12	68.65	13.1mi
26 Jan	Trent Park Handicap SB	20:22	67.94	5km
20 Jan	Fred Hughes 10 PB	1:09:09	66.98	10mi
2007		Result	WAVA	Distance
18 Nov	St Neots Riverside Half Marathon SB	1:34:38	64.71	13.1mi
27 Oct	Trent Park Handicap SB	20:39	67.01	5km
14 Oct	Cabbage Patch 10 SB	1:09:16	66.87	10mi
29 Sep	Trent Park Handicap September	20:50	66.42	5km
9 Sep	Middlesex & Open 10k SB	42:35	65.88	10km
2 Sep	Stockley Park 5 SB	34:54	64.43	5mi
25 Aug	Trent Park Handicap	24:03	57.54	5km
5 Aug	Harlow 10	1:13:41	62.86	10mi
29 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:37:20	62.92	13.1mi
22 Jul	Auld Shillelagh 10k ish PB	49:01	62.95	11km
15 Jul	BUPA Great Capital Run	43:20	64.74	10km
8 Jul	London Chest Hospital 10k Race & Fun Runs	43:03	65.16	10km
30 Jun	Dorney Dash	44:00	63.76	10km
10 Jun	Southend Half Marathon	1:38:33	62.14	13.1mi
3 Jun	Liverpool City v City 10K	44:05	63.63	10km
26 May	Wimbledon Common Time Trial	21:12	65.27	5km
20 May	Darent Valley 10K	45:26	61.74	10km
5 May	Wimbledon Common Time Trial	21:09	65.43	5km
22 Apr	London Marathon SB	3:53:18	55.04	26.2mi
11 Mar	Hastings Half Marathon	1:40:09	61.15	13.1mi
25 Feb	Tunbridge Wells Half Marathon	1:43:01	59.45	13.1mi
2006		Result	WAVA	Distance
29 Oct	Rainforest Taut 10k SB	49:15	56.51	10km
8 Oct	Nike Run London 10K	49:48	55.88	10km

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	137	125	120	5	0	0	0	0	0	0	0	0	387
2023	145	145	123	0	0	0	0	0	0	0	0	0	413
2022	0	0	0	0	0	0	0	2	0	0	0	0	2
2022	147	105	138	127	145	139	128	149	134	167	135	68	1582
2022	63	88	120	126	107	131	73	113	157	117	78	49	1223
2021	0	3	0	0	0	0	0	4	0	1	3	0	10
2021	187	156	155	124	159	180	184	186	125	147	125	53	1780
2021	0	0	10	40	0	13	31	80	21	79	148	3	426
2020	0	0	0	0	0	12	0	7	0	0	2	1	22
2020	174	131	206	183	212	220	194	170	131	135	158	165	2078
2020	39	45	37	55	38	29	63	76	90	30	20	20	542
2019	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2019	196	195	229	121	130	186	178	156	186	212	184	100	2073
2019	0	0	0	0	0	0	0	118	85	31	66	39	338
2018	187	169	163	115	230	201	166	168	208	235	223	195	2260
2018	0	0	0	0	0	0	0	0	0	67	0	0	67
2017	241	203	263	154	202	201	157	129	169	217	164	143	2243
2016	166	210	220	153	216	223	204	203	222	224	183	220	2444
2015	64	102	71	113	138	158	130	137	119	106	129	112	1379
2014	0	0	0	0	0	0	0	0	3	0	0	0	3
2014	88	86	141	109	127	121	118	127	111	65	101	31	1224
2014	0	0	0	0	0	0	0	29	31	0	0	0	60
2013	37	13	28	74	117	136	170	125	111	73	84	60	1028
2012	108	94	113	105	123	109	119	115	0	38	33	51	1008
2011	154	182	129	165	103	104	101	201	200	69	100	102	1611
2010	214	210	233	139	131	120	169	115	204	138	158	128	1958
2009	0	2	0	0	0	0	0	0	0	0	0	0	2
2009	210	222	247	171	143	118	180	93	134	142	166	204	2031
2009	4	0	0	0	0	0	0	0	0	0	0	0	4
2008	243	202	262	151	212	226	257	120	249	128	170	187	2405
2008	170	145	155	158	132	132	174	66	0	0	0	0	1132
2007	175	191	226	138	164	103	179	215	176	216	125	209	2116

Mon 6th Mar Mar 6	Tue 7th Mar Mar 7	Wed 8th Mar Mar 8	Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12
3mi, 26:45 Run - Dog Running very slow run with dog Split Summary === 1) 1m - 9:17(9:17/m) 127/151bpm [1179b/mi] 128cal 2) 1m - 8:50(8:50/m) 133/140bpm [1175b/mi] 130cal 3) 1m - 8:27(8:27/m) 136/143bpm [1149b/mi] 128cal 4) 0.02m - 10(8:18/m) 141/142bpm [1171b/mi] 3cal	1.6mi, 14:31 Run - Warm Down Split Summary === 1) 1m - 9:13(9:13/m) 145/155bpm [1337b/mi] 132cal 2) 0.56m - 5:17(9:32/m) 142/151bpm [1354b/mi] 78cal 2.6mi, 15:53 Run - Intervals 300,600,800,600,300,600,800 intervals hard work but good pace Split Summary === 1) 0.18m - 1:05(6:05/m) 115/145bpm [700b/mi] 14cal 2) 0.39m - 2:27(6:19/m) 141/152bpm [890b/mi] 42cal 3) 0.52m - 3:12(6:12/m) 145/159bpm [900b/mi] 57cal 4) 0.4m - 2:25(6:07/m) 137/158bpm [837b/mi] 43cal 5) 0.2m - 1:08(5:47/m) 131/154bpm [757b/mi] 19cal 6) 0.39m - 2:27(6:13/m) 147/160bpm [915b/mi] 41cal 7) 0.52m - 3:07(6:01/m) 141/159bpm [848b/mi] 46cal 8) 0.01m - 1(2:16/m) 158/158bpm [358b/mi] 1cal 1.4mi, 11:31 Run - Warm Up Split Summary === 1) 1m - 8:14(8:14/m) 146/156bpm [1202b/mi] 129cal 2) 0.39m - 3:17(8:27/m) 135/151bpm [1142b/mi] 50cal 7.2mi, 39:13 Bike - Commuting Split Summary === 1) 5m - 26:26(5:17/m) 102/117bpm [539b/mi] 234cal 2) 2.17m - 12:47(5:53/m) 110/133bpm [648b/mi] 122cal 7.3mi, 38:59 Bike - Commuting Split Summary === 1) 5m - 26:47(5:21/m) 96/113bpm [514b/mi] 211cal 2) 2.29m - 12:12(5:19/m) 110/126bpm [586b/mi] 126cal	-	7.3mi, 35:36 Bike - Commuting Split Summary === 1) 5m - 24:12(4:50/m) 111/123bpm [537b/mi] 261cal 2) 2.27m - 11:24(5:02/m) 117/133bpm [588b/mi] 124cal 7.4mi, 38:40 Bike - Commuting Split Summary === 1) 5m - 26:52(5:22/m) 105/120bpm [564b/mi] 252cal 2) 2.36m - 11:48(5:00/m) 109/122bpm [544b/mi] 103cal	5.1mi, 47:16 Run - Dog Running slow run mostly with larry but still slow without him! Split Summary === 1) 1m - 9:29(9:29/m) 108/127bpm [1023b/mi] 120cal 2) 1m - 9:10(9:10/m) 127/137bpm [1165b/mi] 130cal 3) 1m - 9:05(9:05/m) 124/138bpm [1126b/mi] 124cal 4) 1m - 9:24(9:24/m) 130/139bpm [1221b/mi] 133cal 5) 1m - 9:23(9:23/m) 125/137bpm [1173b/mi] 120cal 6) 0.08m - 46(9:49/m) 130/131bpm [1276b/mi] 11cal	4.2mi, 38:22 Run - Dog Running slow with larry Split Summary === 1) 1mi - 9:41(9:41/mi) 112/130bpm [1085b/mi] 122cal 2) 1mi - 9:24(9:24/mi) 126/133bpm [1185b/mi] 134cal 3) 1mi - 8:56(8:56/mi) 131/139bpm [1170b/mi] 130cal 4) 1mi - 8:38(8:38/mi) 128/139bpm [1105b/mi] 125cal 5) 0.19mi - 1:43(8:54/mi) 127/137bpm [1131b/mi] 23cal	8.1mi, 1:08:36 Run - General decent 8 miler with 1 mile fast on track thrown in at 6 miles Split Summary === 1) 1mi - 9:04(9:04/mi) 123/152bpm [1115b/mi] 124cal 2) 1mi - 9:13(9:13/mi) 114/121bpm [1050b/mi] 115cal 3) 1mi - 8:33(8:33/mi) 125/130bpm [1069b/mi] 124cal 4) 1mi - 8:08(8:08/mi) 128/133bpm [1042b/mi] 121cal 5) 1mi - 8:17(8:17/mi) 131/136bpm [1086b/mi] 124cal 6) 0.58mi - 5:08(8:52/mi) 126/133bpm [1117b/mi] 72cal 7) 1mi - 7:16(7:16/mi) 139/146bpm [1010b/mi] 120cal 8) 0.44mi - 3:38(8:19/mi) 139/146bpm [1157b/mi] 56cal 9) 1mi - 8:16(8:16/mi) 137/142bpm [1132b/mi] 126cal 10) 0.13mi - 1:02(8:07/mi) 142/145bpm [1152b/mi] 16cal
Mon 13th Mar Mar 13	Tue 14th Mar Mar 14	Wed 15th Mar Mar 15	Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19
5.9mi, 50:38 Run - Dog Running 3 miles with listless larry then 2 slightly faster miles Split Summary === 1) 1mi - 9:01(9:01/mi) 118/133bpm [1065b/mi] 123cal 2) 1mi - 9:38(9:38/mi) 122/132bpm [1175b/mi] 124cal 3) 1mi - 8:32(8:32/mi) 126/134bpm [1075b/mi] 121cal 4) 1mi - 8:08(8:08/mi) 137/145bpm [1115b/mi] 127cal 5) 1mi - 8:22(8:22/mi) 137/144bpm [1145b/mi] 129cal 6) 0.87mi - 6:57(7:57/mi) 135/148bpm [1074b/mi] 105cal 7.2mi, 37:53 Bike - Commuting Split Summary === 1) 5mi - 25:16(5:03/mi) 372cal 2) 2.17mi - 12:37(5:49/mi) 148cal 7.4mi, 39:56 Bike - Commuting Split Summary === 1) 5mi - 26:16(5:15/mi) 339cal 2) 2.35mi - 13:40(5:49/mi) 144cal	1.6mi, 14:46 Run - Warm Down Split Summary === 1) 1mi - 9:27(9:27/mi) 128/136bpm [1209b/mi] 129cal 2) 0.58mi - 5:19(9:07/mi) 129/135bpm [1177b/mi] 75cal 3.2mi, 20:10 Run - Intervals good track session 5 x 1k interval @ 5k pace avg 6.18m per mile cf 6.26min/mile for 20m mins = c19.24m 5k Split Summary === 1) 0.63mi - 4:01(6:22/mi) 141/159bpm [897b/mi] 62cal 2) 0.64mi - 4:03(6:22/mi) 140/161bpm [892b/mi] 69cal 3) 0.64mi - 4:01(6:18/mi) 153/165bpm [963b/mi] 73cal 4) 0.64mi - 4:03(6:19/mi) 154/165bpm [973b/mi] 76cal 5) 0.64mi - 4:00(6:15/mi) 155/167bpm [970b/mi] 75cal 6) 0.01mi - 1(2:26/mi) 167/167bpm [407b/mi] 1cal 1.3mi, 12:14 Run - Warm Up Split Summary === 1) 1mi - 9:13(9:13/mi) 142/155bpm [1309b/mi] 132cal 2) 0.33mi - 3:01(9:08/mi) 127/130bpm [1160b/mi] 43cal 7.2mi, 35:55 Bike - Commuting Split Summary === 1) 5mi - 24:41(4:56/mi) 104/121bpm [514b/mi] 227cal 2) 2.18mi - 11:14(5:09/mi) 110/122bpm [566b/mi] 105cal 7.4mi, 41:00 Bike - Commuting Split Summary === 1) 5mi - 27:46(5:33/mi) 105/129bpm [583b/mi] 265cal 2) 2.36mi - 13:14(5:36/mi) 104/122bpm [582b/mi] 99cal	-	5mi, 27:17 Bike - Commuting Split Summary === 1) 4.97mi - 27:17(5:29/mi) 97/120bpm [532b/mi] 211cal 2.3mi, 12:39 Bike - Commuting Split Summary === 1) 2.26mi - 12:39(5:36/mi) 106/114bpm [593b/mi] 129cal 7.3mi, 36:48 Bike - Commuting Split Summary === 1) 5mi - 25:15(5:03/mi) 104/129bpm [525b/mi] 235cal 2) 2.26mi - 11:33(5:06/mi) 122/134bpm [623b/mi] 145cal	3.3mi, 30:24 Run - Dog Running very slow with larry and tired too Split Summary === 1) 1mi - 9:32(9:32/mi) 117/131bpm [1115b/mi] 120cal 2) 1mi - 9:29(9:29/mi) 121/136bpm [1148b/mi] 120cal 3) 1mi - 8:52(8:52/mi) 123/135bpm [1090b/mi] 117cal 4) 0.27mi - 2:31(9:22/mi) 129/136bpm [1209b/mi] 37cal	2.4mi, 15:43 Bike - General Split Summary === 1) 2.36mi - 15:43(6:40/mi) 95/111bpm [633b/mi] 120cal 7.2mi, 1:02:29 Run - General longish run not in good form Split Summary === 1) 1mi - 8:29(8:29/mi) 119/133bpm [1010b/mi] 116cal 2) 1mi - 8:41(8:41/mi) 127/132bpm [1103b/mi] 126cal 3) 1mi - 8:40(8:40/mi) 131/134bpm [1135b/mi] 128cal 4) 1mi - 8:36(8:36/mi) 126/134bpm [1083b/mi] 119cal 5) 1mi - 8:34(8:34/mi) 130/133bpm [1114b/mi] 125cal 6) 1mi - 8:51(8:51/mi) 127/133bpm [1124b/mi] 123cal 7) 1mi - 8:50(8:50/mi) 125/131bpm [1104b/mi] 121cal 8) 0.2mi - 1:48(8:52/mi) 127/136bpm [1126b/mi] 25cal	5.7mi, 47:12 Run - General suttcliffe park decent mile 5 Split Summary === 1) 1mi - 8:15(8:15/mi) 135/148bpm [1114b/mi] 123cal 2) 1mi - 8:10(8:10/mi) 136/143bpm [1111b/mi] 127cal 3) 1mi - 8:17(8:17/mi) 136/141bpm [1128b/mi] 126cal 4) 1mi - 8:32(8:32/mi) 133/141bpm [1135b/mi] 128cal 5) 1mi - 7:43(7:43/mi) 142/148bpm [1095b/mi] 123cal 6) 0.72mi - 6:14(8:40/mi) 138/146bpm [1196b/mi] 92cal
Mon 20th Mar Mar 20	Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23	Fri 24th Mar Mar 24	Sat 25th Mar Mar 25	Sun 26th Mar Mar 26
7.3mi, 36:26 Bike - Commuting Split Summary === 1) 5mi - 24:11(4:50/mi) 105/124bpm [508b/mi] 239cal 2) 2.29mi - 12:16(5:21/mi) 109/139bpm [583b/mi] 111cal 7.3mi, 35:40 Bike - Commuting Split Summary === 1) 5mi - 24:34(4:55/mi) 113/138bpm [555b/mi] 277cal 2) 2.33mi - 11:06(4:46/mi) 116/129bpm [553b/mi] 126cal	1.5mi, 13:26 Run - Warm Down Split Summary === 1) 1mi - 9:13(9:13/mi) 140/155bpm [1290b/mi] 135cal 2) 0.46mi - 4:13(9:05/mi) 130/136bpm [1181b/mi] 59cal 3.4mi, 21:14 Run - Intervals good interval session 10k pace to 1mile pace - 1600 1200 1000 800 400 200 m with 200-300 recoveries Split Summary === 1) 1mi - 6:48(6:48/mi) 141/153bpm [958b/mi] 109cal 2) 0.02mi - 9(6:38/mi) 154/154bpm [1021b/mi] 2cal 3) 0.78mi - 5:00(6:23/mi) 149/161bpm [951b/mi] 84cal 4) 0.65mi - 4:03(6:15/mi) 152/164bpm [951b/mi] 75cal 5) 0.52mi - 3:08(6:05/mi) 150/169bpm [911b/mi] 51cal 6) 0.26mi - 1:27(5:31/mi) 143/170bpm [788b/mi] 20cal 7) 0.13mi - 40(5:09/mi) 120/133bpm [618b/mi] 9cal 1.4mi, 12:29 Run - Warm Up Split Summary === 1) 1mi - 8:58(8:58/mi) 125/144bpm [1121b/mi] 125cal 2) 0.38mi - 3:31(9:08/mi) 125/128bpm [1143b/mi] 50cal 7.2mi, 38:49 Bike - Commuting Split Summary === 1) 5mi - 26:05(5:13/mi) 109/131bpm [569b/mi] 269cal 2) 2.23mi - 12:44(5:42/mi) 102/125bpm [581b/mi] 89cal 7.3mi, 37:09 Bike - Commuting Split Summary === 1) 5mi - 25:10(5:02/mi) 109/150bpm [549b/mi] 264cal 2) 2.32mi - 11:59(5:11/mi) 114/132bpm [590b/mi] 134cal	-	4.3mi, 37:40 Run - General slowish run cut short as no beans Split Summary === 1) 1mi - 8:41(8:41/mi) 115/122bpm [999b/mi] 123cal 2) 1mi - 9:03(9:03/mi) 121/129bpm [1095b/mi] 126cal 3) 1mi - 9:12(9:12/mi) 123/130bpm [1132b/mi] 125cal 4) 1mi - 8:25(8:25/mi) 120/127bpm [1011b/mi] 111cal 5) 0.27mi - 2:18(8:31/mi) 128/133bpm [1090b/mi] 33cal 7.2mi, 37:32 Bike - Commuting Split Summary === 1) 5mi - 25:15(5:03/mi) 107/127bpm [540b/mi] 244cal 2) 2.2mi - 12:17(5:34/mi) 105/121bpm [585b/mi] 98cal 7.3mi, 40:11 Bike - Commuting Split Summary === 1) 5mi - 26:48(5:22/mi) 99/119bpm [531b/mi] 224cal 2) 2.3mi - 13:23(5:50/mi) 100/117bpm [583b/mi] 97cal	4mi, 37:55 Run - Dog Running larry and me tired! Split Summary === 1) 1mi - 9:21(9:21/mi) 110/126bpm [1028b/mi] 113cal 2) 1mi - 9:17(9:17/mi) 122/136bpm [1133b/mi] 125cal 3) 1mi - 9:58(9:58/mi) 131/137bpm [1306b/mi] 142cal 4) 1mi - 9:12(9:12/mi) 128/140bpm [1178b/mi] 126cal 5) 0.01mi - 7(12:02/mi) 127/129bpm [1527b/mi] 2cal	2.3mi, 14:08 Bike - General Split Summary === 1) 2.29mi - 14:08(6:10/mi) 97/110bpm [599b/mi] 114cal 3.1mi, 20:49 Run - Race southwark parkrun not brilliant but not bad pleased pace increased rather than dropped after first mile Split Summary === 1) 1mi - 6:45(6:45/mi) 137/154bpm [925b/mi] 112cal 2) 1mi - 6:43(6:43/mi) 154/156bpm [1034b/mi] 119cal 3) 1mi - 6:43(6:43/mi) 157/160bpm [1054b/mi] 121cal 4) 0.1mi - 39(6:12/mi) 160/161bpm [992b/mi] 12cal	7.2mi, 1:04:49 Run - General hard work ! Split Summary === 1) 1mi - 8:47(8:47/mi) 117/135bpm [1028b/mi] 118cal 2) 1mi - 9:02(9:02/mi) 124/128bpm [1121b/mi] 127cal 3) 1mi - 8:48(8:48/mi) 127/130bpm [1118b/mi] 127cal 4) 1mi - 8:55(8:55/mi) 123/131bpm [1096b/mi] 121cal 5) 1mi - 9:03(9:03/mi) 123/129bpm [1114b/mi] 122cal 6) 1mi - 9:26(9:26/mi) 120/127bpm [1132b/mi] 117cal 7) 1mi - 9:18(9:18/mi) 121/131bpm [1126b/mi] 118cal 8) 0.16mi - 1:29(9:15/mi) 127/130bpm [1175b/mi] 20cal
Mon 27th Mar Mar 27	Tue 28th Mar Mar 28	Wed 29th Mar Mar 29	Thu 30th Mar Mar 30	Fri 31st Mar Mar 31	Sat 1st Apr Apr 1	Sun 2nd Apr Apr 2
6.1mi, 54:56 Run - General still lacked beans first half with Larry Split Summary === 1) 1mi - 9:11(9:11/mi) 116/135bpm [1066b/mi] 122cal 2) 1mi - 8:57(8:57/mi) 127/137bpm [1136b/mi] 132cal 3) 1mi - 9:06(9:06/mi) 122/132bpm [1109b/mi] 124cal 4) 1mi - 9:01(9:01/mi) 130/135bpm [1173b/mi] 132cal 5) 1mi - 9:13(9:13/mi) 131/140bpm [1208b/mi] 134cal 6) 1mi - 8:54(8:54/mi) 126/137bpm [1121b/mi] 123cal 7) 0.07mi - 34(8:42/mi) 134/136bpm [1166b/mi] 9cal	1.4mi, 13:28 Run - General Split Summary === 1) 1mi - 9:42(9:42/mi) 116/123bpm [1125b/mi] 128cal 2) 0.37mi - 3:46(10:12/mi) 118/122bpm [1204b/mi] 48cal 1.5mi, 10:01 Run - General Split Summary === 1) 0.5mi - 3:18(6:33/mi) 121/139bpm [793b/mi] 53cal 2) 0.52mi - 3:19(6:26/mi) 126/138bpm [811b/mi] 56cal 3) 0.51mi - 3:23(6:37/mi) 135/153bpm [893b/mi] 58cal 4) 0mi - 1(3:05/mi) 152/152bpm [469b/mi] 1cal 1.4mi, 12:53 Run - General Split Summary === 1) 1mi - 9:22(9:22/mi) 109/119bpm [1022b/mi] 123cal 2) 0.37mi - 3:30(9:26/mi) 115/120bpm [1084b/mi] 47cal	-	-	4.8mi, 43:22 Run - General Split Summary === 1) 1mi - 9:06(9:06/mi) 118/127bpm [1073b/mi] 126cal 2) 1mi - 8:49(8:49/mi) 120/130bpm [1058b/mi] 117cal 3) 1mi - 9:01(9:01/mi) 130/135bpm [1173b/mi] 131cal 4) 1mi - 8:59(8:59/mi) 131/137bpm [1177b/mi] 129cal 5) 0.84mi - 7:27(8:51/mi) 131/139bpm [1160b/mi] 104cal	4.6mi, 40:46 Run - General Split Summary === 1) 1mi - 9:04(9:04/mi) 126/139bpm [1142b/mi] 132cal 2) 1mi - 8:36(8:36/mi) 121/136bpm [1041b/mi] 113cal 3) 1mi - 8:50(8:50/mi) 132/140bpm [1166b/mi] 128cal 4) 1mi - 9:10(9:10/mi) 128/142bpm [1174b/mi] 131cal 5) 0.55mi - 5:06(9:16/mi) 130/137bpm [1206b/mi] 73cal	-

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BigEvilC
M55 Greater London