crash

Last on at 12am, 1st Sep 2024

M45 Staffordshire

About
Bests
All Races
Mileage
Training

Races
158
Miles
34337
Miles
37
Miles
1588
Miles
469
WAVA
78.78%
3000m
10:14
5000m
17:29
5k
17:39
5M
29:05
10k
35:58
10M
1:00:05
Half
1:17:24
20M
2:03:55
Mara
2:43:00
56M
3:00:36

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Recent Training
31st Aug	General	10.2mi	2:35:12
31st Aug	General	7mi	56:49
30th Aug	Weights	3mi	30:00
29th Aug	General	5.5mi	1:36:30
28th Aug	General	5.5mi	1:43:14

12 Month Benchmarks	Run	Bike
Mile	6:18	2:14
5k	20:09	9:04
5mi	34:21	14:50
10k	43:38	18:57
10mi	1:21:16	31:22
Half	1:52:27	42:16

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Buddies (4)

Followers (1)

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
3000m	3				10:44 70.02					10:14 74.99										10:14 5:29/mi	74.99
2mi	2								11:50 69.48	11:27 71.80										11:27 5:44/mi	71.80
3mi	2									17:21 72.57										17:21 5:47/mi	72.57
5km	33								17:39 73.98	17:54 73.43	19:03 69.50	19:19 69.04		18:43 71.77	17:43 76.38	18:56 72.00	18:39 74.20	17:43 78.11		17:39 5:41/mi	78.11
5.9km	5				22:06 68.59				21:07 72.73	20:58 73.67										20:58 5:46/mi	73.67
8km	1		33:37 62.32																	33:37 6:46/mi	62.32
5mi	8			32:13 65.39	29:54 70.49			29:20 72.32		29:05 73.55	30:47 69.49			31:51 68.45						29:05 5:49/mi	73.55
5.4mi	2														30:59 76.41					30:59 5:46/mi	76.41
5.4mi	1				33:43 67.69															33:43 6:15/mi	67.69
9km	1											35:27 67.76								35:27 6:22/mi	67.76
10km	34	51:37 51.15	41:50 63.11	40:37 65.00	37:55 69.63	36:44 71.98	36:57 71.68	35:58 73.83	37:39 70.76	36:18 73.69				38:49 70.58	37:29 73.09		38:00 73.82	36:03 77.81	43:50 65.03	35:58 5:47/mi	77.81
12km	1			50:55 62.95																50:55 6:50/mi	62.95
8.5mi	8		1:02:11 59.24	56:50 64.81	53:59 68.24	53:36 68.73	50:51 72.50	50:41 72.85					53:51 69.88		52:23 72.79					50:41 5:58/mi	72.85
9mi	1									53:25 74.07										53:25 5:56/mi	74.07
10mi	1																1:00:05 77.09			1:00:05 6:01/mi	77.09
13.1mi	29	1:37:20 59.56	1:30:36 63.99	1:26:36 66.95	1:22:41 70.12	1:19:11 73.23	1:18:39 73.73	1:17:56 74.61	1:17:24 75.12	1:19:13 73.84	1:27:21 67.25	1:22:13 71.44		1:25:14 69.68	1:18:15 76.41		1:21:48 74.86	1:17:44 78.78		1:17:24 5:55/mi	78.78
20mi	8					2:13:05 68.50	2:05:18 72.77		2:03:55 73.78	2:09:29 70.79		2:17:16 67.29	2:19:53 66.36		2:05:14 75.08					2:03:55 6:12/mi	75.08
26.2mi	14			3:11:44 63.40		2:59:56 67.56	2:53:23 70.19	2:49:14 71.91	2:47:16 72.88	2:48:50 72.40	2:48:10 72.93	2:51:03 72.00	3:02:40 67.77		2:43:00 76.91		2:53:24 74.05			2:43:00 6:13/mi	76.91

2023		Result	WAVA	Distance
10 Sep	Lichfield 10K SB	43:50	65.03	10km
2022		Result	WAVA	Distance
19 Nov	Walsall Arboretum parkrun	18:39	74.76	5km
20 Jul	Worcester Pitchcroft 10K	37:27	75.51	10km
10 Jul	Coventry Northbrook 10k	38:50	72.82	10km
9 Jul	Sutton Park parkrun	20:01	69.66	5km
8 May	Market Drayton 10k SB	36:03	77.81	10km
30 Apr	Walsall Arboretum parkrun	17:54	77.31	5km
23 Apr	Sutton Park parkrun	18:36	74.40	5km
26 Mar	Midlands Men's 12-Stage Road Relays - Short Leg	18:36	75.71	3.16mi
20 Mar	Stafford Half Marathon SB	1:17:44	78.78	13.1mi
5 Mar	Walsall Arboretum parkrun	17:48	77.74	5km
27 Feb	Leicestershire Half Marathon	1:18:27	78.06	13.1mi
12 Feb	Walsall Arboretum parkrun SB	17:43	78.11	5km
22 Jan	Walsall Arboretum parkrun	17:47	77.81	5km
1 Jan	Sutton Park parkrun	18:57	73.02	5km
2021		Result	WAVA	Distance
12 Dec	Sneyd Striders Christmas Pudding Run (10 Mile) PB	1:00:05	77.09	10mi
20 Nov	Sutton Park parkrun SB	18:39	74.20	5km
3 Oct	London Marathon SB	2:53:24	74.05	26.2mi
5 Sep	Village Bakery Half Marathon SB	1:21:48	74.86	13.1mi
28 Aug	Sutton Park parkrun	19:10	72.20	5km
14 Aug	Sutton Park parkrun	19:56	69.42	5km
4 Jul	Florette Fradley 10k SB	38:00	73.82	10km
2020		Result	WAVA	Distance
18 Jan	Walsall Arboretum parkrun SB	18:56	72.00	5km
2019		Result	WAVA	Distance
21 Dec	Perry Hall parkrun	19:02	71.62	5km
23 Nov	Walsall Arboretum parkrun	18:18	74.49	5km
26 Oct	Snowdonia Marathon	3:09:46	66.57	26.2mi
21 Sep	Midlands Men's 6-Stage Road Relays	21:30	74.51	5.85km
1 Sep	South Cheshire 20	2:09:19	73.26	20mi
9 Jun	Aldridge 10K SB	37:29	73.09	10km
2 Jun	Great Midlands Fun Run SB	52:23	72.79	8.5mi
28 Apr	London Marathon PB	2:43:00	76.91	26.2mi
6 Apr	National Men's 12-Stage Road Relays - Long Leg	31:07	76.08	5.38mi
23 Mar	Midlands Men's 12-Stage Road Relays - Long Leg PB	30:59	76.41	5.38mi
17 Mar	Stafford Half Marathon SB	1:18:15	76.41	13.1mi
10 Mar	Knighton 20 SB	2:05:14	75.08	20mi
2 Mar	Cannon Hill parkrun, Birmingham SB	17:43	76.38	5km
16 Feb	Perry Hall parkrun	18:37	72.69	5km
26 Jan	Walsall Arboretum parkrun	18:23	73.61	5km
1 Jan	Sutton Park parkrun	19:24	69.75	5km
2018		Result	WAVA	Distance
15 Dec	Sutton Park parkrun	19:36	69.04	5km
3 Nov	Cannon Hill parkrun, Birmingham	18:57	71.41	5km
13 Oct	Walsall Arboretum parkrun	19:19	70.05	5km
7 Oct	Shelton Striders 10k SB	38:49	70.58	10km
22 Sep	Midlands Men's 6-Stage Road Relays	23:29	67.70	5.85km
2 Sep	Little Aston 5	32:41	67.21	5mi
11 Aug	Perry Hall parkrun	19:56	67.89	5km
15 Apr	Stafford Half Marathon SB	1:25:14	69.68	13.1mi
8 Apr	Action Heart 5 Mile Heartrun SB	31:51	68.45	5mi
10 Feb	Walsall Arboretum parkrun SB	18:43	71.77	5km
27 Jan	Walsall Arboretum parkrun	18:55	71.01	5km
2017		Result	WAVA	Distance
18 Jun	Ironman 70.3 Staffordshire	52:15 / 3:00:36 / 1:42:09	0.00	1.2miles/56miles/13.1miles
4 Jun	Great Midlands Fun Run SB	53:51	69.88	8.5mi
23 Apr	London Marathon SB	3:02:40	67.77	26.2mi
12 Mar	Knighton 20 SB	2:19:53	66.36	20mi
2016		Result	WAVA	Distance
29 Oct	Kingsbury Water parkrun SB	19:19	69.04	5km
24 Apr	London Marathon SB	2:51:03	72.00	26.2mi
16 Apr	Men's National 12 stage Relays- Long leg PB	35:27	67.76	8.96km
10 Apr	Belvoir Half Marathon SB	1:22:13	71.44	13.1mi
2 Apr	Midlands Men's 12-Stage Road Relays - Short Leg	18:57	67.36	3mi
6 Mar	Milton Keynes Festival of Running 20M SB	2:17:16	67.29	20mi
2015		Result	WAVA	Distance
13 Dec	Keyworth Turkey Trot SB	1:27:21	67.25	13.1mi
17 Oct	Walsall Arboretum parkrun SB	19:03	69.50	5km
5 Apr	Massey Ferguson Easter 5 Race SB	30:47	69.49	5mi
8 Mar	Wrexham Marathon SB	2:48:10	72.93	26.2mi
2014		Result	WAVA	Distance
5 Oct	Shelton Striders 10k SB	36:18	73.69	10km
28 Sep	Windsor Half Marathon	1:23:18	70.22	13.1mi
20 Sep	Midlands Men's 6-Stage Road Relays PB	20:58	73.67	5.85km
7 Sep	Kenilworth Half Marathon SB	1:19:13	73.84	13.1mi
20 Aug	Coventry Godiva Harriers - Autumnal 5 PB	29:05	73.55	5mi
13 Aug	Birmingham Rowheath 5k SB	17:54	73.43	5km
30 Jul	Midland Veterans League Match 4 North Division PB	10:14	74.99	3000m
19 Jul	kingsbury water park parkrun	17:55	73.36	5km
13 Jul	Coventry Northbrook 10k	36:21	73.59	10km
6 Jul	Serveline Midland League Division 4 5000m PB	17:29	75.18	5000m
2 Jul	Ryton Pools 5m	29:23	72.80	5mi
22 Jun	ASICS Arden 9 Mile Road Race PB	53:25	74.07	9mi
11 Jun	Shugborough Relays PB	11:27	71.80	2mi
7 Jun	The 10k Chase Challenge & 5k Charge Charge	42:21	62.91	10km
25 May	Vitality London 10,000	36:33	72.89	10km
17 May	BMAF National Masters Open Road Relays PB	17:21	72.57	3mi
13 Apr	London Marathon SB	2:48:50	72.40	26.2mi
16 Mar	Stafford Half Marathon	1:21:31	71.51	13.1mi
9 Mar	Sub 4 Stafford 20 SB	2:09:29	70.79	20mi
25 Jan	Kingsbury Water parkrun	18:31	70.52	5km
2013		Result	WAVA	Distance
21 Sep	Midlands Men's 6-Stage Road Relays SB	21:07	72.73	5.85km
15 Sep	Lake Vyrnwy Half Marathon	1:19:20	73.48	13.1mi
7 Sep	Kingsbury Water parkrun PB	17:39	73.98	5km
25 Aug	Ellesmere 10k SB	37:39	70.76	10km
14 Jul	Worcester Pitchcroft 10k	37:51	70.39	10km
19 Jun	Shugborough Relays SB	11:50	69.48	2mi
21 Apr	London Marathon SB	2:47:16	72.88	26.2mi
17 Mar	Ashby 20 PB	2:03:55	73.78	20mi
3 Mar	Droitwich Half Marathon PB	1:17:24	75.12	13.1mi
2012		Result	WAVA	Distance
21 Oct	Great Birmingham Run SB	1:17:56	74.61	13.1mi
30 Sep	Robin Hood Half Marathon	1:18:28	74.10	13.1mi
2 Sep	Little Aston 5 SB	29:20	72.32	5mi
26 Aug	Ellesmere 10k PB	35:58	73.83	10km
10 Jun	Great Midlands Fun Run PB	50:41	72.85	8.5mi
22 Apr	London Marathon SB	2:49:14	71.91	26.2mi
2011		Result	WAVA	Distance
9 Oct	Chester Marathon SB	2:53:23	70.19	26.2mi
11 Sep	Robin Hood Half Marathon	1:19:44	72.80	13.1mi
17 Jul	Worcester pitchcroft 10k SB	36:57	71.68	10km
5 Jun	Great Midlands Fun Run SB	50:51	72.50	8.5mi
17 Apr	London Marathon	2:53:31	70.07	26.2mi
20 Mar	Stafford Half Marathon SB	1:18:39	73.73	13.1mi
13 Mar	Sub 4 Stafford 20 SB	2:05:18	72.77	20mi
2010		Result	WAVA	Distance
24 Oct	Birmingham Half Marathon SB	1:19:11	73.23	13.1mi
18 Jul	Worcester Pitchcroft 10k SB	36:44	71.98	10km
27 Jun	Prestwold 10K	37:05	71.30	10km
6 Jun	Great Midlands Fun Run SB	53:36	68.73	8.5mi
25 Apr	Shakespeare Marathon SB	2:59:56	67.56	26.2mi
11 Apr	Belvoir Half Marathon	1:21:48	70.87	13.1mi
14 Mar	Sub 4 Stafford 20 SB	2:13:05	68.50	20mi
9 Jan	Warwickshire XC Championship (Senior Men)	37:52	66.14	9.5km
2009		Result	WAVA	Distance
13 Dec	Keyworth Turkey Trot SB	1:22:41	70.12	13.1mi
31 Oct	National Cross Country Relays	19:10	67.12	5km
24 Oct	Birmingham XC League ALL DIVISIONS (Senneleys Park) - 1 of 4	39:24	67.03	10km
11 Oct	Birmingham Half Marathon	1:22:48	70.02	13.1mi
20 Sep	Little Aston 5 mile SB	29:54	70.49	5mi
19 Sep	Midlands Men's 6-Stage Road Relays SB	22:06	68.59	5.85km
6 Sep	Lichfield 10K	38:02	69.44	10km
2 Aug	Midland Track & Field League - Division 4, Meet 4 SB	10:44	70.02	3000m
4 Jul	Midland Track & Field League - Division 4, Meet 3 SB	18:27	69.72	5000m
28 Jun	Prestwold 10km	38:01	69.47	10km
7 Jun	Midland Track & Field League - Divsion 4, Meet 2	10:45	69.82	3000m
31 May	Great Midlands Fun Run SB	53:59	68.24	8.5mi
17 May	Cure Leukaemia 10km Race	38:55	67.84	10km
10 May	Hinckley/Bosworth Half	1:24:29	68.62	13.1mi
18 Apr	National 12 Stage Road Relays Long Leg PB	33:43	67.69	5.4mi
15 Mar	Stafford Half Marathon	1:24:14	68.83	13.1mi
8 Mar	Florette Fradley 10k SB	37:55	69.63	10km
14 Feb	Birmingham and District XC League - Div 3 - Stafford Common	43:28	60.74	10km
17 Jan	Birmingham and District XC League - Div 3 - Nuneaton	44:48	58.93	10km
10 Jan	Warwickshire XC Championship (Senior Men)	40:09	62.35	9.5km
2008		Result	WAVA	Distance
14 Dec	Keyworth Turkey Trot SB	1:26:36	66.95	13.1mi
6 Dec	Birmingham and District XC League - Div 3 - Droitwich	45:52	57.56	10km
25 Oct	Birmingham XC League R1 (Inc UKA UK Cross Challenge)	43:21	60.90	10km
5 Oct	Kenilworth Half Marathon	1:34:56	61.07	13.1mi
14 Sep	Robin Hood Marathon SB	3:11:44	63.40	26.2mi
13 Aug	Staffs Knot 5 Miler SB	32:13	65.39	5mi
1 Jun	Great Midlands Fun Run SB	56:50	64.81	8.5mi
27 Apr	Shakespeare Marathon	3:17:44	61.48	26.2mi
13 Apr	Seven Pools Run	40:42	64.86	10km
16 Mar	Stafford Half Marathon	1:28:49	65.27	13.1mi
9 Mar	Florette Fradley 10k SB	40:37	65.00	10km
20 Jan	Not the Roman IX PB	50:55	62.95	12km
2007		Result	WAVA	Distance
9 Dec	Keyworth Turkey Trot	1:32:55	62.39	13.1mi
21 Oct	Coventry Half Marathon SB	1:30:36	63.99	13.1mi
16 Sep	Robin Hood Half Marathon	1:32:54	62.41	13.1mi
9 Sep	Lichfield 10k Road Race SB	41:50	63.11	10km
22 Jul	Chasewater 10K	42:07	62.68	10km
3 Jun	Great Midlands Fun Run SB	1:02:11	59.24	8.5mi
20 May	Hill West Schools	43:07	61.23	10km
1 Apr	7 Pools Run	42:49	61.66	10km
25 Mar	Midlands Lung Run PB	33:37	62.32	8km
18 Feb	Tamworth Heart 10K	43:00	61.40	10km
2006		Result	WAVA	Distance
10 Dec	Keyworth Turkey Trot SB	1:37:20	59.56	13.1mi
10 Sep	Lichfield 10K SB	51:37	51.15	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
2024	30	22	34	68	71	38	12	105	0	0	0	0	379
2024	102	12	28	60	144	98	52	130	0	0	0	0	627
2024	0	0	0	53	0	0	0	0	0	0	0	0	53
2023	0	0	0	15	3	0	0	0	0	0	0	22	41
2023	85	8	23	48	114	118	136	145	146	136	0	19	978
2023	0	0	0	59	0	0	0	0	0	0	0	0	59
2022	5	0	0	0	9	0	0	5	0	0	0	0	18
2022	229	201	202	170	175	96	250	120	195	134	168	126	2066
2021	0	0	0	9	0	13	5	0	0	4	0	0	31
2021	187	170	170	188	245	223	148	243	228	153	167	194	2316
2020	269	222	105	150	185	231	231	285	262	219	217	161	2537
2020	0	0	0	0	23	0	0	0	0	0	0	0	23
2019	287	291	322	255	162	117	199	257	220	206	126	186	2629
2018	0.3	2.6	3	4.3	0.6	0	0	0	0	0	0	0	10.9
2018	180	185	134	109	55	37	118	146	216	211	204	216	1811
2017	0.8	2.9	6.6	1.7	7.5	6.5	0	0	0	0	0	0	26
2017	155	146	175	180	109	120	0	12	39	52	128	141	1257
2017	243	110	116	73	213	174	0	0	0	0	0	0	930
2016	252	232	254	182	102	82	116	87	102	200	139	80	1828
2016	0	0	0	0	0	0	13	0	0	0	170	123	306
2015	388	289	118	114	70	70	110	51	179	201	209	70	1870
2015	0	0	0	0	0	0	0	21	75	38	0	0	134
2014	270	273	291	122	207	191	207	217	237	77	163	222	2476
2013	235	254	296	150	82	184	121	214	158	104	81	141	2021
2012	262	271	309	170	146	150	195	193	204	146	146	83	2274
2011	246	244	249	122	151	139	268	312	271	105	181	167	2456
2010	237	217	260	158	140	134	132	77	186	191	184	103	2019
2009	166	169	172	181	205	146	174	194	181	130	177	130	2025
2009	0	0	13	0	0	0	0	0	0	0	0	0	13
2008	156	140	170	153	111	87	163	183	101	105	147	117	1632
2008	0	0	0	0	0	0	0	0	0	0	70	0	70
2007	131	95	101	130	137	142	137	150	116	150	144	80	1514

Mon 5th Aug Aug 5	Tue 6th Aug Aug 6	Wed 7th Aug Aug 7	Thu 8th Aug Aug 8	Fri 9th Aug Aug 9	Sat 10th Aug Aug 10	Sun 11th Aug Aug 11
3mi, 29:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Hamstrings - 36kg prone leg curl - [x] Triceps - 41kg seated dip - [x] Quads - 39kg hip abduction - [x] Biceps - 14kg arm curl - [x] Calves - 66kg calf press - [x] Chest - 32kg converging chest press - [x] Leg press - 52kg leg press - [x] Triceps - 32kg triceps extension - [x] Groin - 32kg hip Adduction - [x] Shoulders - 18kg converging shoulder press - [x] Quads - 39kg leg extension Add a comment	5.1mi, 42:31 Run - General 1) 1mi - 8:49(8:49/mi) 139/154bpm [1226b/mi] 106cal 6.8/8.06mph 2) 1mi - 8:55(8:55/mi) 153/159bpm [1364b/mi] 121cal 6.73/7.87mph 3) 1mi - 8:27(8:27/mi) 153/165bpm [1293b/mi] 113cal 7.1/8.29mph 4) 1mi - 7:55(7:55/mi) 159/167bpm [1259b/mi] 110cal 7.58/8.16mph 5) 1mi - 7:56(7:56/mi) 158/169bpm [1254b/mi] 109cal 7.56/8.7mph 6) 0.06mi - 28(7:54/mi) 149/151bpm [1177b/mi] 5cal 7.59/8.54mph Add a comment	5mi, 45:47 Run - General 1) 1mi - 9:21(9:21/mi) 134/152bpm [1253b/mi] 106cal 6.42/7.28mph 2) 1mi - 9:16(9:16/mi) 141/152bpm [1306b/mi] 110cal 6.48/7.37mph 3) 1mi - 9:03(9:03/mi) 140/146bpm [1267b/mi] 102cal 6.63/6.99mph 4) 1mi - 9:10(9:10/mi) 140/148bpm [1283b/mi] 99cal 6.55/7.01mph 5) 1mi - 8:34(8:34/mi) 142/150bpm [1216b/mi] 94cal 7/8.08mph 6) 0.04mi - 23(10:15/mi) 133/137bpm [1364b/mi] 2cal 5.85/7.06mph Add a comment 3mi, 28:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Quads - 39kg leg extension - [x] Chest - 32kg converging chest press - [x] Calves - 66kg calf press - [x] Triceps - 32kg triceps extension - [x] Leg press - 52kg leg press - [x] Biceps - 14kg arm curl - [x] Quads - 39kg hip abduction - [x] Shoulders - 18kg converging shoulder press - [x] Groin - 32kg hip Adduction - [x] Triceps - 41kg seated dip - [x] Hamstrings - 36kg prone leg curl Add a comment	6.1mi, 52:16 Run - General 1) 1mi - 8:54(8:54/mi) 130/146bpm [1157b/mi] 97cal 6.74/7.58mph 2) 1mi - 8:25(8:25/mi) 151/163bpm [1270b/mi] 112cal 7.13/7.6mph 3) 1mi - 8:20(8:20/mi) 153/160bpm [1275b/mi] 112cal 7.2/7.58mph 4) 1mi - 8:41(8:41/mi) 155/162bpm [1346b/mi] 117cal 6.91/7.66mph 5) 1mi - 8:23(8:23/mi) 169/186bpm [1416b/mi] 124cal 7.16/8.14mph 6) 1mi - 8:25(8:25/mi) 164/173bpm [1380b/mi] 119cal 7.13/7.87mph 7) 0.14mi - 1:09(7:58/mi) 151/158bpm [1204b/mi] 13cal 7.53/7.99mph Add a comment	3mi, 28:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Hamstrings - 36kg prone leg curl - [x] Triceps - 32kg triceps extension - [x] Quads - 39kg hip abduction - [x] Biceps - 14kg arm curl - [x] Calves - 66kg calf press - [x] Triceps - 41kg seated dip - [x] Groin - 32kg hip Adduction - [x] Chest - 32kg converging chest press - [x] Leg press - 52kg leg press - [x] Shoulders - 18kg converging shoulder press - [x] Quads - 39kg leg extension Add a comment	5mi, 45:42 Run - General 1) 1mi - 9:14(9:14/mi) 129/145bpm [1191b/mi] 99cal 6.5/7.28mph 2) 1mi - 9:28(9:28/mi) 136/148bpm [1288b/mi] 105cal 6.34/7.83mph 3) 1mi - 8:54(8:54/mi) 145/153bpm [1290b/mi] 110cal 6.74/7.33mph 4) 1mi - 9:07(9:07/mi) 145/158bpm [1321b/mi] 109cal 6.59/7.1mph 5) 1mi - 8:40(8:40/mi) 148/154bpm [1283b/mi] 104cal 6.92/7.53mph 6) 0.03mi - 20(9:22/mi) 142/149bpm [1331b/mi] 3cal 6.4/7.18mph Add a comment	1.5mi, 29:10 Walk - General 1) 0.62mi - 13:08(21:09/mi) 78/90bpm [1649b/mi] 61cal 57/73rpm 2.84/3.53mph 2) 0.62mi - 12:10(19:34/mi) 75/88bpm [1468b/mi] 58cal 59/66rpm 3.06/3.61mph 3) 0.21mi - 3:51(18:36/mi) 72/79bpm [1339b/mi] 19cal 60/65rpm 3.23/3.59mph Add a comment 0.7mi, 13:48 Walk - General 1) 0.62mi - 11:53(19:08/mi) 78/88bpm [1492b/mi] 58cal 58/64rpm 3.14/3.4mph 2) 0.11mi - 1:55(17:06/mi) 80/85bpm [1368b/mi] 10cal 59/64rpm 3.51/4.26mph Add a comment 2.6mi, 53:42 Walk - General 1) 0.62mi - 11:57(19:13/mi) 76/94bpm [1461b/mi] 59cal 54/65rpm 3.12/3.63mph 2) 0.62mi - 11:37(18:42/mi) 80/94bpm [1496b/mi] 63cal 59/68rpm 3.21/3.57mph 3) 0.62mi - 14:00(22:31/mi) 82/101bpm [1847b/mi] 63cal 47/65rpm 2.66/3.49mph 4) 0.62mi - 13:04(21:01/mi) 74/86bpm [1556b/mi] 60cal 48/67rpm 2.85/3.47mph 5) 0.16mi - 3:05(19:47/mi) 79/87bpm [1563b/mi] 16cal 52/62rpm 3.03/3.36mph Add a comment 9.3mi, 1:21:00 Run - General 1) 1mi - 9:05(9:05/mi) 128/138bpm [1164b/mi] 97cal 6.6/7.35mph 2) 1mi - 8:37(8:37/mi) 139/148bpm [1197b/mi] 102cal 6.97/7.39mph 3) 1mi - 8:37(8:37/mi) 141/148bpm [1216b/mi] 101cal 6.96/7.33mph 4) 1mi - 8:46(8:46/mi) 142/149bpm [1244b/mi] 101cal 6.85/7.06mph 5) 1mi - 8:42(8:42/mi) 145/150bpm [1262b/mi] 102cal 6.89/7.39mph 6) 1mi - 8:31(8:31/mi) 147/154bpm [1251b/mi] 100cal 7.05/7.43mph 7) 1mi - 8:49(8:49/mi) 148/156bpm [1304b/mi] 104cal 6.81/7.16mph 8) 1mi - 8:36(8:36/mi) 148/157bpm [1274b/mi] 99cal 6.97/7.72mph 9) 1mi - 8:56(8:56/mi) 149/155bpm [1331b/mi] 103cal 6.72/7.39mph 10) 0.26mi - 2:20(9:03/mi) 151/154bpm [1368b/mi] 28cal 6.62/7.01mph Add a comment
Mon 12th Aug Aug 12	Tue 13th Aug Aug 13	Wed 14th Aug Aug 14	Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18
5.5mi, 1:44:10 Walk - General 1) 0.62mi - 11:37(18:42/mi) 79/94bpm [1478b/mi] 57cal 60/68rpm 3.21/3.59mph 2) 0.62mi - 11:05(17:50/mi) 77/93bpm [1374b/mi] 62cal 61/70rpm 3.36/4.07mph 3) 0.62mi - 15:45(25:20/mi) 73/91bpm [1849b/mi] 68cal 41/64rpm 2.37/3.55mph 4) 0.62mi - 11:14(18:04/mi) 66/81bpm [1193b/mi] 49cal 59/66rpm 3.32/3.7mph 5) 0.62mi - 11:19(18:12/mi) 74/95bpm [1347b/mi] 27cal 60/67rpm 3.3/3.76mph 6) 0.62mi - 10:58(17:39/mi) 66/80bpm [1165b/mi] 16cal 62/65rpm 3.4/3.67mph 7) 0.62mi - 10:57(17:37/mi) 69/89bpm [1215b/mi] 20cal 62/65rpm 3.41/3.72mph 8) 0.62mi - 11:37(18:42/mi) 76/90bpm [1421b/mi] 30cal 58/70rpm 3.21/3.97mph 9) 0.53mi - 9:39(18:16/mi) 73/90bpm [1334b/mi] 22cal 58/65rpm 3.28/3.67mph Add a comment 3mi, 28:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Hamstrings - 36kg prone leg curl - [x] Chest - 32kg converging chest press - [x] Calves - 66kg calf press - [x] Biceps - 14kg arm curl - [x] Groin - 32kg hip Adduction - [x] Triceps - 32kg triceps extension - [x] Quads - 39kg hip abduction - [x] Triceps - 41kg seated dip - [x] Leg press - 52kg leg press - [x] Shoulders - 18kg converging shoulder press - [x] Quads - 39kg leg extension Add a comment	5.5mi, 1:38:23 Walk - General 1) 0.62mi - 11:12(18:01/mi) 87/115bpm [1567b/mi] 57cal 58/73rpm 3.33/3.74mph 2) 0.62mi - 11:05(17:49/mi) 85/106bpm [1515b/mi] 62cal 57/67rpm 3.37/3.97mph 3) 0.62mi - 11:42(18:49/mi) 95/107bpm [1788b/mi] 63cal 57/67rpm 3.19/3.8mph 4) 0.62mi - 11:00(17:43/mi) 80/101bpm [1417b/mi] 52cal 58/66rpm 3.39/4.44mph 5) 0.62mi - 10:56(17:36/mi) 86/103bpm [1513b/mi] 40cal 62/66rpm 3.41/3.74mph 6) 0.62mi - 10:48(17:22/mi) 74/88bpm [1286b/mi] 25cal 62/65rpm 3.45/3.82mph 7) 0.62mi - 10:59(17:41/mi) 79/92bpm [1397b/mi] 31cal 61/68rpm 3.39/3.65mph 8) 0.62mi - 11:28(18:28/mi) 74/90bpm [1366b/mi] 27cal 60/77rpm 3.25/5.09mph 9) 0.51mi - 9:14(17:57/mi) 88/100bpm [1579b/mi] 36cal 57/65rpm 3.34/3.74mph Add a comment 6.1mi, 51:40 Run - General 1) 1mi - 9:06(9:06/mi) 138/151bpm [1255b/mi] 108cal 6.6/7.68mph 2) 1mi - 8:35(8:35/mi) 147/155bpm [1261b/mi] 111cal 6.99/7.7mph 3) 1mi - 8:25(8:25/mi) 149/154bpm [1254b/mi] 109cal 7.13/7.64mph 4) 1mi - 8:37(8:37/mi) 154/160bpm [1327b/mi] 116cal 6.96/7.53mph 5) 1mi - 8:12(8:12/mi) 155/166bpm [1270b/mi] 109cal 7.32/8.7mph 6) 1mi - 7:49(7:49/mi) 159/167bpm [1244b/mi] 108cal 7.67/8.75mph 7) 0.12mi - 56(7:45/mi) 160/164bpm [1239b/mi] 12cal 7.75/9.08mph Add a comment	5.2mi, 1:32:47 Walk - General 1) 0.62mi - 10:40(17:11/mi) 75/89bpm [1288b/mi] 57cal 60/68rpm 3.49/3.97mph 2) 0.62mi - 10:42(17:13/mi) 81/90bpm [1395b/mi] 61cal 61/67rpm 3.49/3.72mph 3) 0.62mi - 12:42(20:27/mi) 83/96bpm [1697b/mi] 64cal 54/77rpm 2.93/3.86mph 4) 0.62mi - 10:52(17:29/mi) 75/91bpm [1311b/mi] 48cal 59/66rpm 3.43/4.53mph 5) 0.62mi - 11:13(18:03/mi) 71/82bpm [1282b/mi] 21cal 61/65rpm 3.32/3.61mph 6) 0.62mi - 10:54(17:33/mi) 68/88bpm [1193b/mi] 18cal 63/66rpm 3.42/3.78mph 7) 0.62mi - 10:44(17:16/mi) 69/82bpm [1191b/mi] 19cal 63/67rpm 3.47/3.92mph 8) 0.62mi - 10:40(17:10/mi) 68/84bpm [1168b/mi] 19cal 62/68rpm 3.49/3.65mph 9) 0.24mi - 4:19(17:47/mi) 78/89bpm [1387b/mi] 12cal 61/124rpm 3.37/3.57mph Add a comment 5mi, 44:43 Run - General 1) 1mi - 8:53(8:53/mi) 146/153bpm [1297b/mi] 116cal 6.76/7.81mph 2) 1mi - 9:00(9:00/mi) 151/163bpm [1358b/mi] 119cal 6.67/7.49mph 3) 1mi - 8:52(8:52/mi) 139/148bpm [1232b/mi] 97cal 6.77/7.2mph 4) 1mi - 9:07(9:07/mi) 136/149bpm [1240b/mi] 87cal 6.58/7.41mph 5) 1mi - 8:39(8:39/mi) 140/146bpm [1210b/mi] 89cal 6.94/8.31mph 6) 0.02mi - 13(8:37/mi) 136/139bpm [1172b/mi] 2cal 6.96/7.6mph Add a comment 3mi, 28:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Quads - 39kg leg extension - [x] Shoulders - 18kg converging shoulder press - [x] Leg press - 52kg leg press - [x] Biceps - 14kg arm curl - [x] Quads - 39kg hip abduction - [x] Triceps - 32kg triceps extension - [x] Groin - 32kg hip Adduction - [x] Triceps - 41kg seated dip x - [x] Calves - 66kg calf press - [x] Chest - 32kg converging chest press - [x] Hamstrings - 36kg prone leg curl Add a comment	6.1mi, 55:17 Run - General 1) 1mi - 9:17(9:17/mi) 136/157bpm [1263b/mi] 107cal 6.46/8.29mph 2) 1mi - 9:10(9:10/mi) 157/168bpm [1440b/mi] 127cal 6.54/7.53mph 3) 1mi - 8:45(8:45/mi) 150/159bpm [1314b/mi] 115cal 6.85/7.51mph 4) 1mi - 9:31(9:31/mi) 150/158bpm [1427b/mi] 120cal 6.31/7.58mph 5) 1mi - 9:09(9:09/mi) 148/161bpm [1354b/mi] 106cal 6.56/7.6mph 6) 1mi - 8:25(8:25/mi) 149/157bpm [1255b/mi] 100cal 7.12/8.12mph 7) 0.12mi - 59(8:18/mi) 149/155bpm [1236b/mi] 11cal 7.23/8.52mph Add a comment	5.5mi, 1:39:25 Walk - General 1) 0.62mi - 11:10(17:58/mi) 66/89bpm [1185b/mi] 61cal 59/68rpm 3.34/3.82mph 2) 0.62mi - 10:51(17:28/mi) 66/76bpm [1153b/mi] 33cal 62/67rpm 3.43/3.86mph 3) 0.62mi - 12:06(19:28/mi) 77/91bpm [1499b/mi] 34cal 53/65rpm 3.08/3.74mph 4) 0.62mi - 11:01(17:44/mi) 73/83bpm [1295b/mi] 24cal 59/67rpm 3.38/3.84mph 5) 0.62mi - 10:54(17:32/mi) 73/82bpm [1280b/mi] 24cal 61/68rpm 3.42/3.82mph 6) 0.62mi - 11:03(17:46/mi) 65/80bpm [1155b/mi] 16cal 61/65rpm 3.38/3.82mph 7) 0.62mi - 11:10(17:58/mi) 64/78bpm [1150b/mi] 16cal 61/69rpm 3.34/3.74mph 8) 0.62mi - 11:31(18:33/mi) 70/83bpm [1298b/mi] 22cal 56/70rpm 3.23/4.66mph 9) 0.52mi - 9:39(18:33/mi) 73/87bpm [1354b/mi] 22cal 54/65rpm 3.23/3.84mph Add a comment 3mi, 27:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Leg press - 52kg leg press - [x] Triceps - 32kg triceps extension - [x] Quads - 39kg hip abduction - [x] Chest - 32kg converging chest press - [x] Hamstrings - 36kg prone leg curl - [x] Shoulders - 18kg converging shoulder press - [x] Calves - 66kg calf press - [x] Biceps - 18kg arm curl - [x] Groin - 32kg hip Adduction - [x] Triceps - 45kg seated dip - [x] Quads - 39kg leg extension Add a comment	1.3mi, 26:56 Walk - General 1) 0.62mi - 13:28(21:41/mi) 64/75bpm [1388b/mi] 31cal 45/124rpm 2.77/4.66mph 2) 0.35mi - 6:38(18:46/mi) 65/77bpm [1220b/mi] 11cal 59/65rpm 3.2/3.57mph 3) 0.32mi - 6:50(21:07/mi) 67/79bpm [1415b/mi] 11cal 54/64rpm 2.84/3.57mph Add a comment 2.8mi, 51:33 Walk - General 1) 0.62mi - 11:53(19:08/mi) 67/83bpm [1282b/mi] 57cal 54/68rpm 3.14/10.69mph 2) 0.62mi - 11:46(18:57/mi) 74/104bpm [1402b/mi] 58cal 60/65rpm 3.17/3.59mph 3) 0.62mi - 10:43(17:15/mi) 70/80bpm [1208b/mi] 29cal 62/65rpm 3.48/3.97mph 4) 0.62mi - 11:52(19:07/mi) 70/76bpm [1338b/mi] 22cal 59/68rpm 3.14/3.51mph 5) 0.29mi - 5:18(18:17/mi) 72/81bpm [1317b/mi] 11cal 61/65rpm 3.28/3.57mph Add a comment 2mi, 43:45 Walk - General 1) 0.62mi - 13:20(21:28/mi) 62/78bpm [1331b/mi] 60cal 54/64rpm 2.79/3.44mph 2) 0.62mi - 13:57(22:28/mi) 69/87bpm [1550b/mi] 73cal 48/77rpm 2.67/3.8mph 3) 0.62mi - 13:26(21:37/mi) 76/116bpm [1643b/mi] 77cal 52/76rpm 2.78/3.65mph 4) 0.12mi - 3:01(25:30/mi) 60/68bpm [1530b/mi] 10cal 56/73rpm 2.35/3.01mph Add a comment 5.1mi, 42:22 Run - General 1) 1mi - 8:53(8:53/mi) 133/146bpm [1182b/mi] 102cal 6.75/7.7mph 2) 1mi - 8:29(8:29/mi) 148/158bpm [1256b/mi] 110cal 7.07/7.97mph 3) 1mi - 8:09(8:09/mi) 156/167bpm [1271b/mi] 113cal 7.36/7.85mph 4) 1mi - 8:18(8:18/mi) 161/170bpm [1336b/mi] 117cal 7.23/8.39mph 5) 1mi - 7:52(7:52/mi) 168/173bpm [1321b/mi] 117cal 7.63/8.37mph 6) 0.08mi - 41(8:03/mi) 166/168bpm [1336b/mi] 9cal 7.46/8.58mph Add a comment	10.1mi, 1:25:29 Run - General 1) 1mi - 8:55(8:55/mi) 139/146bpm [1240b/mi] 107cal 6.73/8.72mph 2) 1mi - 8:47(8:47/mi) 137/150bpm [1203b/mi] 99cal 6.84/7.22mph 3) 1mi - 8:28(8:28/mi) 141/152bpm [1193b/mi] 99cal 7.09/7.49mph 4) 1mi - 8:43(8:43/mi) 147/155bpm [1282b/mi] 109cal 6.88/7.22mph 5) 1mi - 8:41(8:41/mi) 152/160bpm [1319b/mi] 114cal 6.91/7.26mph 6) 1mi - 8:09(8:09/mi) 151/164bpm [1232b/mi] 102cal 7.36/7.74mph 7) 1mi - 8:19(8:19/mi) 151/156bpm [1256b/mi] 101cal 7.21/7.56mph 8) 1mi - 8:36(8:36/mi) 153/163bpm [1315b/mi] 105cal 6.98/7.43mph 9) 1mi - 8:15(8:15/mi) 164/172bpm [1352b/mi] 117cal 7.27/7.78mph 10) 1mi - 7:58(7:58/mi) 166/172bpm [1323b/mi] 115cal 7.53/8.77mph 11) 0.08mi - 38(8:04/mi) 154/169bpm [1243b/mi] 6cal 7.43/8.79mph Add a comment
Mon 19th Aug Aug 19	Tue 20th Aug Aug 20	Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22	Fri 23rd Aug Aug 23	Sat 24th Aug Aug 24	Sun 25th Aug Aug 25
3mi, 28:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Hamstrings - 36kg prone leg curl - [x] Triceps - 45kg seated dip - [x] Groin - 32kg hip Adduction - [x] Biceps - 18kg arm curl - [x] Quads - 39kg hip abduction - [x] Shoulders - 18kg converging shoulder press - [x] Calves - 66kg calf press - [x] Chest - 32kg converging chest press - [x] Quads - 39kg leg extension - [x] Triceps - 32kg triceps extension - [x] Leg press - 52kg leg press Add a comment	5.2mi, 1:30:20 Walk - General 1) 0.62mi - 10:22(16:41/mi) 79/89bpm [1318b/mi] 57cal 62/69rpm 3.6/4.19mph 2) 0.62mi - 10:29(16:53/mi) 81/94bpm [1367b/mi] 63cal 64/72rpm 3.55/4.26mph 3) 0.62mi - 11:28(18:28/mi) 87/108bpm [1606b/mi] 61cal 59/69rpm 3.25/3.84mph 4) 0.62mi - 11:19(18:13/mi) 66/82bpm [1203b/mi] 43cal 58/66rpm 3.29/3.86mph 5) 0.62mi - 10:30(16:54/mi) 73/87bpm [1234b/mi] 23cal 63/69rpm 3.55/3.76mph 6) 0.62mi - 10:52(17:29/mi) 76/95bpm [1329b/mi] 28cal 62/68rpm 3.43/3.86mph 7) 0.62mi - 10:39(17:09/mi) 79/91bpm [1355b/mi] 31cal 64/70rpm 3.5/4.24mph 8) 0.62mi - 10:32(16:57/mi) 66/88bpm [1119b/mi] 16cal 63/73rpm 3.54/3.8mph 9) 0.24mi - 4:08(17:16/mi) 68/84bpm [1174b/mi] 7cal 62/67rpm 3.47/3.61mph Add a comment 6.4mi, 52:19 Run - General 1) 1mi - 8:40(8:40/mi) 134/149bpm [1162b/mi] 100cal 6.92/7.39mph 2) 1mi - 7:52(7:52/mi) 148/155bpm [1163b/mi] 104cal 7.63/8.25mph 3) 1mi - 7:44(7:44/mi) 155/162bpm [1199b/mi] 106cal 7.76/8.39mph 4) 1mi - 7:49(7:49/mi) 155/162bpm [1212b/mi] 107cal 7.67/8.1mph 5) 1mi - 7:49(7:49/mi) 165/171bpm [1291b/mi] 114cal 7.67/8.72mph 6) 1mi - 9:22(9:22/mi) 149/165bpm [1396b/mi] 110cal 6.41/8.43mph 7) 0.35mi - 3:03(8:49/mi) 151/156bpm [1331b/mi] 37cal 6.8/7.24mph Add a comment	5.5mi, 1:33:58 Walk - General 1) 0.62mi - 10:45(17:17/mi) 74/94bpm [1280b/mi] 57cal 60/70rpm 3.47/4.01mph 2) 0.62mi - 10:27(16:49/mi) 75/89bpm [1261b/mi] 35cal 62/69rpm 3.57/4.07mph 3) 0.62mi - 11:02(17:45/mi) 83/104bpm [1473b/mi] 39cal 60/69rpm 3.38/4.11mph 4) 0.62mi - 10:56(17:36/mi) 84/102bpm [1478b/mi] 38cal 58/124rpm 3.41/5.85mph 5) 0.62mi - 10:32(16:57/mi) 73/84bpm [1237b/mi] 23cal 63/67rpm 3.54/4.32mph 6) 0.62mi - 10:56(17:35/mi) 67/79bpm [1178b/mi] 16cal 63/67rpm 3.41/3.84mph 7) 0.62mi - 10:20(16:37/mi) 68/80bpm [1130b/mi] 17cal 64/69rpm 3.61/4.13mph 8) 0.62mi - 10:47(17:20/mi) 75/88bpm [1301b/mi] 27cal 62/109rpm 3.46/4.66mph 9) 0.5mi - 8:16(16:30/mi) 72/83bpm [1188b/mi] 17cal 62/67rpm 3.64/3.95mph Add a comment 5.3mi, 46:47 Run - General 1) 1mi - 8:55(8:55/mi) 137/149bpm [1221b/mi] 106cal 6.73/9.43mph 2) 1mi - 8:53(8:53/mi) 132/141bpm [1173b/mi] 94cal 6.75/7.18mph 3) 1mi - 9:02(9:02/mi) 137/144bpm [1237b/mi] 100cal 6.65/7.58mph 4) 1mi - 8:41(8:41/mi) 137/144bpm [1190b/mi] 91cal 6.91/7.26mph 5) 1mi - 8:52(8:52/mi) 139/145bpm [1233b/mi] 95cal 6.76/7.22mph 6) 0.26mi - 2:23(9:06/mi) 141/145bpm [1284b/mi] 26cal 6.59/7.08mph Add a comment 3mi, 28:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Quads - 39kg leg extension - [x] Chest - 32kg converging chest press - [x] Calves - 66kg calf press - [x] Shoulders - 18kg converging shoulder press - [x] Leg press - 52kg leg press - [x] Triceps - 32kg triceps extension - [x] Quads - 39kg hip abduction - [x] Biceps - 18kg arm curl - [x] Groin - 32kg hip Adduction - [x] Triceps - 45kg seated dip - [x] Hamstrings - 36kg prone leg curl Add a comment	5.3mi, 1:36:08 Walk - General 1) 0.62mi - 10:44(17:17/mi) 76/98bpm [1313b/mi] 58cal 61/68rpm 3.47/5.13mph 2) 0.62mi - 10:16(16:31/mi) 74/84bpm [1222b/mi] 61cal 62/68rpm 3.64/4.17mph 3) 0.62mi - 11:58(19:15/mi) 77/96bpm [1482b/mi] 62cal 55/65rpm 3.12/3.84mph 4) 0.62mi - 13:20(21:27/mi) 63/85bpm [1352b/mi] 52cal 49/67rpm 2.8/4.13mph 5) 0.62mi - 11:11(17:59/mi) 66/80bpm [1187b/mi] 18cal 60/67rpm 3.34/3.82mph 6) 0.62mi - 11:22(18:18/mi) 67/87bpm [1226b/mi] 20cal 62/79rpm 3.28/3.8mph 7) 0.62mi - 10:48(17:23/mi) 64/79bpm [1112b/mi] 16cal 62/121rpm 3.45/4.03mph 8) 0.62mi - 10:54(17:32/mi) 64/83bpm [1122b/mi] 16cal 59/67rpm 3.42/3.9mph 9) 0.34mi - 5:36(16:30/mi) 78/92bpm [1287b/mi] 16cal 61/67rpm 3.64/3.8mph Add a comment	2.9mi, 49:09 Walk - General 1) 0.5mi - 8:43(17:18/mi) 68/87bpm [1176b/mi] 32cal 63/67rpm 3.47/4.09mph 2) 0.62mi - 10:28(16:51/mi) 68/79bpm [1145b/mi] 19cal 62/68rpm 3.56/3.95mph 3) 0.62mi - 10:10(16:22/mi) 70/83bpm [1146b/mi] 20cal 63/67rpm 3.66/4.4mph 4) 0.62mi - 10:58(17:38/mi) 65/75bpm [1147b/mi] 16cal 60/67rpm 3.4/4.22mph 5) 0.49mi - 8:50(18:09/mi) 67/84bpm [1216b/mi] 15cal 57/105rpm 3.31/3.97mph Add a comment 2.6mi, 49:33 Walk - General 1) 0.62mi - 15:15(24:32/mi) 84/106bpm [2061b/mi] 70cal 39/73rpm 2.44/4.38mph 2) 0.62mi - 9:57(16:00/mi) 71/85bpm [1136b/mi] 36cal 63/69rpm 3.75/4.32mph 3) 0.62mi - 11:24(18:21/mi) 79/99bpm [1450b/mi] 34cal 57/68rpm 3.27/4.07mph 4) 0.62mi - 10:27(16:50/mi) 74/89bpm [1245b/mi] 23cal 58/109rpm 3.57/4.47mph 5) 0.14mi - 2:30(17:15/mi) 82/95bpm [1415b/mi] 8cal 60/66rpm 3.48/3.86mph Add a comment 3mi, 25:00 Cross - Weights Sets and reps - 3 x 10 (30) - [ ] Groin - 32kg hip Adduction - [x] Triceps - 45kg seated dip - [x] Hamstrings - 36kg prone leg curl - [x] Biceps - 18kg arm curl - [x] Quads - 39kg hip abduction - [x] Triceps - 32kg triceps extension - [x] Leg press - 52kg leg press - [x] Shoulders - 18kg converging shoulder press - [x] Calves - 66kg calf press - [x] Chest - 32kg converging chest press - [x] Quads - 43.6kg leg extension Add a comment	3.2mi, 56:59 Walk - General 1) 0.62mi - 10:56(17:36/mi) 78/100bpm [1373b/mi] 69cal 62/67rpm 3.41/3.74mph 2) 0.62mi - 10:28(16:50/mi) 80/97bpm [1347b/mi] 56cal 62/70rpm 3.56/4.03mph 3) 0.62mi - 10:36(17:03/mi) 79/93bpm [1347b/mi] 57cal 61/67rpm 3.52/3.86mph 4) 0.62mi - 13:17(21:23/mi) 76/90bpm [1625b/mi] 64cal 48/68rpm 2.81/3.92mph 5) 0.62mi - 10:57(17:37/mi) 87/100bpm [1533b/mi] 71cal 58/67rpm 3.4/3.97mph 6) 0.04mi - 45(17:03/mi) 93/97bpm [1586b/mi] 4cal 60/63rpm 3.52/3.42mph Add a comment 7mi, 1:01:37 Run - General 1) 1mi - 9:14(9:14/mi) 134/142bpm [1237b/mi] 103cal 6.5/7.45mph 2) 1mi - 8:52(8:52/mi) 131/142bpm [1162b/mi] 93cal 6.76/7.03mph 3) 1mi - 8:41(8:41/mi) 132/142bpm [1146b/mi] 88cal 6.91/7.66mph 4) 1mi - 8:31(8:31/mi) 139/144bpm [1185b/mi] 97cal 7.04/7.35mph 5) 1mi - 8:39(8:39/mi) 146/156bpm [1263b/mi] 108cal 6.94/7.6mph 6) 1mi - 8:44(8:44/mi) 145/159bpm [1266b/mi] 102cal 6.87/7.41mph 7) 1mi - 8:42(8:42/mi) 145/162bpm [1261b/mi] 99cal 6.9/7.89mph 8) 0.03mi - 14(8:56/mi) 145/145bpm [1294b/mi] 2cal 6.72/6.32mph Add a comment	6.2mi, 1:53:04 Walk - General 1) 0.62mi - 14:08(22:45/mi) 80/99bpm [1820b/mi] 68cal 44/72rpm 2.64/4.03mph 2) 0.62mi - 11:22(18:17/mi) 93/131bpm [1701b/mi] 85cal 55/71rpm 3.28/4.53mph 3) 0.62mi - 11:58(19:16/mi) 103/126bpm [1984b/mi] 81cal 56/77rpm 3.12/4.09mph 4) 0.62mi - 11:29(18:29/mi) 112/122bpm [2071b/mi] 68cal 62/69rpm 3.25/3.97mph 5) 0.62mi - 11:12(18:01/mi) 87/114bpm [1567b/mi] 61cal 60/70rpm 3.33/4.19mph 6) 0.62mi - 10:26(16:48/mi) 76/85bpm [1276b/mi] 59cal 64/67rpm 3.57/4.15mph 7) 0.62mi - 10:10(16:22/mi) 75/85bpm [1227b/mi] 40cal 65/67rpm 3.67/3.95mph 8) 0.62mi - 11:20(18:14/mi) 88/100bpm [1605b/mi] 45cal 59/72rpm 3.29/3.97mph 9) 0.62mi - 11:06(17:52/mi) 75/96bpm [1340b/mi] 29cal 58/67rpm 3.36/4.13mph 10) 0.59mi - 9:52(16:36/mi) 67/80bpm [1112b/mi] 16cal 63/69rpm 3.61/3.88mph Add a comment 12.2mi, 1:46:12 Run - General 1) 1mi - 9:06(9:06/mi) 136/146bpm [1238b/mi] 110cal 6.59/7.2mph 2) 1mi - 8:58(8:58/mi) 143/151bpm [1282b/mi] 108cal 6.69/7.91mph 3) 1mi - 8:49(8:49/mi) 141/152bpm [1242b/mi] 104cal 6.81/7.99mph 4) 1mi - 8:47(8:47/mi) 139/159bpm [1221b/mi] 96cal 6.83/7.87mph 5) 1mi - 8:35(8:35/mi) 148/161bpm [1269b/mi] 108cal 6.99/7.58mph 6) 1mi - 8:35(8:35/mi) 147/153bpm [1261b/mi] 103cal 6.99/7.43mph 7) 1mi - 8:15(8:15/mi) 138/145bpm [1139b/mi] 72cal 7.27/7.93mph 8) 1mi - 8:18(8:18/mi) 141/150bpm [1169b/mi] 78cal 7.23/7.41mph 9) 1mi - 8:28(8:28/mi) 144/158bpm [1220b/mi] 87cal 7.08/7.39mph 10) 1mi - 8:45(8:45/mi) 146/161bpm [1279b/mi] 93cal 6.85/7.1mph 11) 1mi - 8:43(8:43/mi) 148/158bpm [1291b/mi] 95cal 6.88/7.62mph 12) 1mi - 8:42(8:42/mi) 148/155bpm [1288b/mi] 91cal 6.89/7.62mph 13) 0.24mi - 2:11(8:56/mi) 147/153bpm [1312b/mi] 22cal 6.72/7.26mph Add a comment
Mon 26th Aug Aug 26	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30	Sat 31st Aug Aug 31	Sun 1st Sep Sep 1
5.5mi, 1:37:54 Walk - General 1) 0.62mi - 11:02(17:45/mi) 100/107bpm [1774b/mi] 61cal 62/67rpm 3.38/3.92mph 2) 0.62mi - 11:21(18:16/mi) 96/106bpm [1753b/mi] 60cal 61/66rpm 3.28/3.88mph 3) 0.62mi - 11:44(18:53/mi) 92/102bpm [1737b/mi] 63cal 59/64rpm 3.18/3.92mph 4) 0.62mi - 11:35(18:39/mi) 94/106bpm [1753b/mi] 63cal 55/65rpm 3.22/4.36mph 5) 0.62mi - 10:58(17:40/mi) 84/104bpm [1483b/mi] 65cal 60/67rpm 3.4/3.7mph 6) 0.62mi - 11:00(17:42/mi) 81/92bpm [1433b/mi] 59cal 62/68rpm 3.39/3.95mph 7) 0.62mi - 10:46(17:19/mi) 82/90bpm [1420b/mi] 52cal 63/67rpm 3.47/3.65mph 8) 0.62mi - 11:13(18:02/mi) 75/86bpm [1353b/mi] 56cal 60/66rpm 3.33/3.8mph 9) 0.49mi - 8:16(16:45/mi) 71/85bpm [1190b/mi] 41cal 59/67rpm 3.58/4.15mph Add a comment 3mi, 28:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Quads - 45kg leg extension - [x] Chest - 32kg converging chest press - [x] Leg press - 52kg leg press - [x] Shoulders - 18kg converging shoulder press - [x] Quads - 39kg hip abduction - [x] Biceps - 18kg arm curl - [x] Hamstrings - 36kg prone leg curl - [x] Triceps - 45kg seated dip - [x] Calves - 66kg calf press - [x] Triceps - 32kg triceps extension - [x] Groin - 32kg hip Adduction Add a comment	4.5mi, 1:16:10 Walk - General 1) 0.62mi - 10:08(16:18/mi) 87/102bpm [1419b/mi] 58cal 62/70rpm 3.68/4.55mph 2) 0.62mi - 9:48(15:47/mi) 95/108bpm [1499b/mi] 66cal 64/71rpm 3.8/4.38mph 3) 0.62mi - 10:44(17:17/mi) 96/108bpm [1658b/mi] 62cal 58/69rpm 3.47/3.92mph 4) 0.62mi - 10:02(16:09/mi) 96/107bpm [1550b/mi] 66cal 61/70rpm 3.72/4.72mph 5) 0.62mi - 10:47(17:21/mi) 80/99bpm [1387b/mi] 61cal 62/66rpm 3.46/4.05mph 6) 0.62mi - 11:31(18:32/mi) 70/89bpm [1297b/mi] 40cal 60/66rpm 3.24/3.57mph 7) 0.62mi - 11:10(17:58/mi) 81/89bpm [1455b/mi] 34cal 59/65rpm 3.34/3.84mph 8) 0.11mi - 2:01(18:53/mi) 79/84bpm [1492b/mi] 5cal 59/65rpm 3.18/3.49mph Add a comment 7mi, 55:46 Run - General 1) 1mi - 8:42(8:42/mi) 130/144bpm [1132b/mi] 97cal 6.89/7.43mph 2) 1mi - 8:26(8:26/mi) 140/151bpm [1182b/mi] 104cal 7.11/7.39mph 3) 1mi - 7:30(7:30/mi) 151/159bpm [1131b/mi] 102cal 8.01/8.27mph 4) 1mi - 7:33(7:33/mi) 158/165bpm [1194b/mi] 108cal 7.94/8.33mph 5) 1mi - 7:39(7:39/mi) 167/172bpm [1278b/mi] 115cal 7.84/8.29mph 6) 1mi - 7:28(7:28/mi) 169/176bpm [1261b/mi] 114cal 8.04/8.47mph 7) 1mi - 8:23(8:23/mi) 169/178bpm [1417b/mi] 127cal 7.15/7.68mph 8) 0.01mi - 5(8:12/mi) 166/167bpm [1361b/mi] 1cal 7.31/6.93mph Add a comment	5.5mi, 1:43:14 Walk - General 1) 0.62mi - 11:02(17:45/mi) 72/84bpm [1278b/mi] 61cal 58/68rpm 3.38/6.64mph 2) 0.62mi - 10:49(17:25/mi) 71/85bpm [1237b/mi] 44cal 61/68rpm 3.44/3.9mph 3) 0.62mi - 11:42(18:50/mi) 74/94bpm [1394b/mi] 29cal 58/66rpm 3.19/4.01mph 4) 0.62mi - 14:34(23:26/mi) 70/88bpm [1641b/mi] 29cal 42/73rpm 2.56/4.7mph 5) 0.62mi - 10:53(17:32/mi) 66/75bpm [1157b/mi] 16cal 63/67rpm 3.42/3.82mph 6) 0.62mi - 10:35(17:02/mi) 67/80bpm [1142b/mi] 18cal 63/67rpm 3.52/3.78mph 7) 0.62mi - 10:29(16:52/mi) 65/76bpm [1096b/mi] 16cal 62/67rpm 3.56/4.82mph 8) 0.62mi - 10:54(17:32/mi) 65/76bpm [1140b/mi] 17cal 61/69rpm 3.42/4.24mph 9) 0.55mi - 12:15(22:23/mi) 64/75bpm [1433b/mi] 18cal 45/67rpm 2.68/3.76mph Add a comment 5.1mi, 43:55 Run - General 1) 1mi - 9:03(9:03/mi) 132/140bpm [1195b/mi] 105cal 6.63/7.74mph 2) 1mi - 8:53(8:53/mi) 138/148bpm [1226b/mi] 104cal 6.76/8.18mph 3) 1mi - 8:20(8:20/mi) 145/153bpm [1209b/mi] 106cal 7.19/7.7mph 4) 1mi - 8:43(8:43/mi) 147/159bpm [1281b/mi] 110cal 6.89/7.6mph 5) 1mi - 8:10(8:10/mi) 151/158bpm [1233b/mi] 108cal 7.35/7.87mph 6) 0.09mi - 45(8:19/mi) 145/152bpm [1206b/mi] 8cal 7.21/7.78mph Add a comment 3mi, 29:00 Cross - Weights Sets and reps - 3 x 10 (30) - [ ] Groin - 32kg hip Adduction - [x] Chest - 23kg pectoral fly - [x] Triceps - 32kg triceps extension - [x] Calves - 66kg calf press - [x] Triceps - 45kg seated dip - [x] Hamstrings - 36kg prone leg curl - [x] Biceps - 18kg arm curl - [x] Quads - 39kg hip abduction - [x] Shoulders - 18kg converging shoulder press - [x] Leg press - 52kg leg press - [x] Chest - 32kg converging chest press - [x] Quads - 45kg leg extension Add a comment	5.5mi, 1:36:30 Walk - General 1) 0.62mi - 10:58(17:39/mi) 75/87bpm [1323b/mi] 69cal 56/77rpm 3.4/5.61mph 2) 0.62mi - 10:37(17:05/mi) 74/87bpm [1264b/mi] 62cal 62/69rpm 3.51/4.09mph 3) 0.62mi - 11:25(18:23/mi) 76/86bpm [1397b/mi] 61cal 56/68rpm 3.26/3.99mph 4) 0.62mi - 11:05(17:51/mi) 75/85bpm [1339b/mi] 58cal 56/66rpm 3.36/3.99mph 5) 0.62mi - 10:54(17:32/mi) 72/86bpm [1263b/mi] 24cal 62/66rpm 3.42/3.82mph 6) 0.62mi - 10:59(17:41/mi) 67/83bpm [1185b/mi] 18cal 62/66rpm 3.39/3.61mph 7) 0.62mi - 10:47(17:21/mi) 75/87bpm [1301b/mi] 26cal 61/68rpm 3.46/3.88mph 8) 0.62mi - 11:15(18:06/mi) 71/84bpm [1285b/mi] 22cal 58/69rpm 3.32/4.11mph 9) 0.5mi - 8:30(16:50/mi) 73/91bpm [1229b/mi] 20cal 62/67rpm 3.56/4.11mph Add a comment	3mi, 30:00 Cross - Weights Sets and reps - 3 x 10 (30) - [x] Quads - 45kg leg extension - [x] Chest - 32kg converging chest press - [x] Leg press - 52kg leg press - [x] Shoulders - 18kg converging shoulder press - [x] Quads - 39kg hip abduction - [x] Biceps - 18kg arm curl - [x] Hamstrings - 36kg prone leg curl - [x] Triceps - 45kg seated dip - [x] Calves - 66kg calf press - [x] Triceps - 32kg triceps extension - [x] Groin - 32kg hip Adduction - [x] Chest - 27kg pectoral fly Add a comment	10.2mi, 2:35:12 Walk - General 1) 0.62mi - 10:56(17:35/mi) 110/141bpm [1934b/mi] 75cal 57/101rpm 3.41/4.01mph 2) 0.62mi - 8:48(14:10/mi) 102/136bpm [1445b/mi] 62cal 67/71rpm 4.23/4.88mph 3) 0.62mi - 8:45(14:05/mi) 95/110bpm [1338b/mi] 64cal 68/71rpm 4.26/4.53mph 4) 0.62mi - 9:33(15:22/mi) 73/95bpm [1122b/mi] 23cal 65/69rpm 3.91/4.42mph 5) 0.62mi - 9:09(14:44/mi) 80/94bpm [1178b/mi] 26cal 66/70rpm 4.07/4.28mph 6) 0.62mi - 9:26(15:10/mi) 91/108bpm [1380b/mi] 40cal 65/69rpm 3.95/4.28mph 7) 0.62mi - 9:44(15:40/mi) 83/96bpm [1301b/mi] 31cal 63/69rpm 3.83/4.22mph 8) 0.62mi - 9:55(15:57/mi) 80/98bpm [1276b/mi] 29cal 62/68rpm 3.76/4.24mph 9) 0.62mi - 10:10(16:22/mi) 82/96bpm [1342b/mi] 32cal 60/67rpm 3.67/4.07mph 10) 0.62mi - 10:44(17:17/mi) 83/105bpm [1435b/mi] 36cal 55/67rpm 3.47/3.86mph 11) 0.62mi - 9:35(15:26/mi) 75/88bpm [1157b/mi] 23cal 64/69rpm 3.89/4.34mph 12) 0.62mi - 8:29(13:39/mi) 101/133bpm [1379b/mi] 54cal 67/81rpm 4.39/5.36mph 13) 0.62mi - 8:33(13:46/mi) 108/144bpm [1486b/mi] 60cal 66/73rpm 4.36/4.86mph 14) 0.62mi - 9:01(14:30/mi) 107/146bpm [1552b/mi] 58cal 65/73rpm 4.14/4.8mph 15) 0.62mi - 8:50(14:14/mi) 76/101bpm [1081b/mi] 19cal 66/70rpm 4.22/4.63mph 16) 0.62mi - 10:05(16:13/mi) 106/145bpm [1720b/mi] 59cal 59/71rpm 3.7/4.36mph 17) 0.2mi - 3:28(17:06/mi) 83/94bpm [1419b/mi] 9cal 61/67rpm 3.51/3.82mph Add a comment 7mi, 56:49 Run - General 1) 1mi - 8:26(8:26/mi) 142/153bpm [1197b/mi] 105cal 7.12/8.06mph 2) 1mi - 8:22(8:22/mi) 143/150bpm [1196b/mi] 106cal 7.17/7.76mph 3) 1mi - 8:17(8:17/mi) 143/150bpm [1184b/mi] 102cal 7.25/7.39mph 4) 1mi - 8:11(8:11/mi) 149/157bpm [1220b/mi] 108cal 7.33/7.99mph 5) 1mi - 8:04(8:04/mi) 157/168bpm [1266b/mi] 115cal 7.44/7.89mph 6) 1mi - 7:55(7:55/mi) 161/169bpm [1275b/mi] 114cal 7.58/8.22mph 7) 1mi - 7:34(7:34/mi) 167/175bpm [1262b/mi] 114cal 7.94/8.6mph 8) 0mi - 2(5:32/mi) 170/170bpm [941b/mi] 10.84/7.31mph Add a comment	-

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