Garfield

Last on at 6pm, 4th Dec 2024

F55 Surrey

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About Me
2020: Creating a base in waiting...until things open up again. Goals for 2018 (planning ahead allowing for 2017 to get a good base built): Sub-5 at marathon (in 20??, going to give myself a rest from marathons in 2018 and a good build up of base for a couple of years), 2:05 at half marathon Sub-1:00 at 10k (did this at Eton 10k in March 2014) PB at 5k (still to do) sub 8 min for the mile Show More...

About Me

2020: Creating a base in waiting...until things open up again.
Goals for 2018 (planning ahead allowing for 2017 to get a good base built): Sub-5 at marathon (in 20??, going to give myself a rest from marathons in 2018 and a good build up of base for a couple of years),
2:05 at half marathon Sub-1:00 at 10k (did this at Eton 10k in March 2014) PB at 5k (still to do) sub 8 min for the mile

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Recent Blogs
November...	30th Nov
Slightly less lethargic bumblebee...	28th Nov
Surprise delivery...	26th Nov
Jinxed...	25th Nov

My parkrun
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Recent Training
4th Dec	General	0.9mi	15:56
4th Dec	General	1mi	12:23
3rd Dec	Yoga	0mi	27:00
3rd Dec	General	1.6mi	28:17
3rd Dec	General	2mi	24:59

12 Month Benchmarks	Run
Mile	11:18
5k	36:34
5mi	1:11:23

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 500 Run 1000 Walk 500

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Cats in Boxes
Elderly parents or relatives to care for and/or worry about? This is the place for you.
Thames Bridges challenge
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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2017	2019	2020	2023	2024	PB	WB
200m	1							47 56.49							47 6:18/mi	56.49
1mi	3	9:18 47.15	8:26 52.36					8:09 56.66							8:09 8:09/mi	56.66
1.5mi	1								12:53 55.53						12:53 8:53/mi	55.53
5km	22	32:51 46.64	30:51 50.01	30:53 50.34	31:31 49.74	28:36 55.31		29:22 54.94			34:21 50.18	39:44 43.88	39:02 46.26	36:35 49.95	28:36 9:12/mi	55.31
5.6km	1											43:10 45.37			43:10 12:24/mi	45.37
3.5mi	7	40:26 42.81		35:00 50.19	36:15 48.86	35:30 50.34	33:44 53.49	33:09 54.99	33:44 54.62						33:09 9:28/mi	54.99
8km	1							58:15 44.48							58:15 11:43/mi	44.48
5mi	4							1:03:00 41.36	55:27 47.47						55:27 11:05/mi	47.47
10km	8			1:03:18 50.18	1:04:01 50.03	1:06:16 48.77			56:20 58.50						56:20 9:04/mi	58.50
10mi	5								1:41:15 54.18	1:58:54 47.78	1:54:33 50.80	2:07:41 46.14			1:41:15 10:08/mi	54.18
13.1mi	12		2:17:08 49.60	2:12:36 51.71	2:13:00 52.01	2:20:10 49.35	2:19:12 50.68	2:09:59 54.86	2:24:03 50.07		2:33:59 49.73				2:09:59 9:55/mi	54.86
26.2mi	5				5:20:22 44.51		5:36:35 43.26	5:17:33 46.40	5:28:37 45.39	5:53:02 43.86					5:17:33 12:07/mi	46.40
30mi	1							7:09:09 40.14							7:09:09 14:18/mi	40.14

Date	Planned Races			Distance
4 Jun	Global Running Day			1hr
2024		Result	WAVA	Distance
19 Oct	The Doctor K Cup	38:36	47.34	5km
20 Jul	Moussette parkrun SB	36:35	49.95	5km
5 Jun	Global Running Day	3mi		1hr
11 May	Moussette parkrun	36:43	49.77	5km
1 Jan	Guildford parkrun	38:33	46.84	5km
2023		Result	WAVA	Distance
7 Oct	The Doctor K Cup SB	39:02	46.26	5km
9 Sep	Thames Bridges Challenge - Jenelopy's return			8.5mi
2022		Result	WAVA	Distance
27 Mar	Fetcheveryone Cathedral Challenge			700mi
2020		Result	WAVA	Distance
22 Oct	JP Corporate Challenge PB	43:10	45.37	5.6km
18 Oct	Cabbage Patch 10 - Invisible (Virtual) SB	2:07:41	46.14	10mi
17 Oct	The Doctor K Cup SB	39:44	43.88	5km
11 Apr	Fake parkrun	44:00	39.62	5km
7 Mar	Thames Bridges Challenge	3:00:00	49.16	15mi
2019		Result	WAVA	Distance
13 Oct	Cabbage Patch 10 SB	1:54:33	50.80	10mi
22 Sep	Canada Army Run - Half marathon SB	2:33:59	49.73	13.1mi
22 Sep	Canada Army Run - 5K	37:05	46.48	5km
21 Sep	Kanata parkrun SB	34:21	50.18	5km
1 Jan	Guildford parkrun	35:52	47.52	5km
2017		Result	WAVA	Distance
15 Oct	Cabbage Patch 10 SB	1:58:54	47.78	10mi
8 Jul	Thames Bridges Challenge 8th July edition	2:24:25	39.34	10mi
9 Apr	Brighton Marathon SB	5:53:02	43.86	26.2mi
2015		Result	WAVA	Distance
7 Mar	Thames Bridges Challenge			15mi
2014		Result	WAVA	Distance
16 Nov	St Neots Riverside Half Marathon SB	2:24:03	50.07	13.1mi
28 Sep	Berlin Marathon SB	5:28:37	45.39	26.2mi
20 Sep	SEAA Road Relays (Women)	22:10	56.20	2.41mi
9 Jul	JP Morgan Corporate Challenge SB	33:44	54.62	3.5mi
17 Jun	Horton Country Park Relay PB	12:53	55.53	1.45mi
25 May	Vitality London 10,000	58:40	56.78	10km
27 Apr	Thames Towpath 10 PB	1:41:15	54.18	10mi
8 Feb	Surrey XC League ladies fixture 4 Lloyd Park PB	55:27	47.47	5mi
1 Feb	Run Eton 10k PB	56:20	58.50	10km
4 Jan	Surrey XC County Championships	56:49	46.33	5mi
2013		Result	WAVA	Distance
25 Dec	Guildford parkrun	30:01	53.76	5km
14 Dec	The Tinsel Insole Insanity 100m Take 2	22	54.56	100m
14 Dec	Where's GreP? 200m Delusion PB	47	56.49	200m
14 Dec	Jingle Mile 2: The Christmas Wreath of Khan PB	8:09	56.66	1mi
17 Nov	St Neots Riverside Half Marathon PB	2:09:59	54.86	13.1mi
2 Nov	Priory Relays	25:37	50.04	2.5mi
19 Oct	Lightwater XC ladies	37:51	51.38	6km
12 Oct	Masters Cross Country Championships	35:50	54.27	6km
21 Sep	The JW Ultra PB	7:09:09	40.14	30mi
14 Sep	Guildford parkrun	30:36	52.73	5km
10 Aug	Guildford parkrun SB	29:22	54.94	5km
10 Jul	J.P.Morgan Corporate Challenge PB	33:09	54.99	3.5mi
8 Jun	Bushy parkrun	31:48	50.74	5km
14 Apr	Brighton Marathon PB	5:17:33	46.40	26.2mi
9 Feb	Surrey Ladies Cross Country League Fixture 4 SB	1:03:00	41.36	5mi
5 Jan	Surrey County Cross-Country Championships PB	58:15	44.48	8km
2012		Result	WAVA	Distance
31 Dec	Festive Foodbank Fetch Five	1:00:00	43.43	5mi
18 Nov	St Neots Riverside Half Marathon SB	2:19:12	50.68	13.1mi
7 Oct	Surrey Badger Half Marathon	2:33:16	46.03	13.1mi
22 Sep	SEAA Road Relays (Women)	22:06	55.21	2.41mi
11 Jul	JP Morgan Corporate Challenge SB	33:44	53.49	3.5mi
22 Apr	London Marathon SB	5:36:35	43.26	26.2mi
2011		Result	WAVA	Distance
27 Nov	The 5k Mo Run Battersea Park PB	28:36	55.31	5km
6 Nov	Loseley 10K and 4K Family Run SB	1:06:16	48.77	10km
2 Oct	Basingstoke Half Marathon	2:32:19	45.85	13.1mi
14 Jul	Standard Chartered Great City Race	31:40	49.95	5km
6 Jul	JP Morgan Corporate Challenge SB	35:30	50.34	3.5mi
29 May	Dunsfold Park 10km	1:07:13	48.08	10km
20 Feb	Fetch Monopoly Run			16mi
13 Feb	Wokingham Half Marathon SB	2:20:10	49.35	13.1mi
1 Jan	Frimley Lodge parkrun	35:44	43.87	5km
2010		Result	WAVA	Distance
21 Nov	St Neots Riverside Half Marathon	2:28:28	46.59	13.1mi
11 Sep	Frimley Lodge parkrun SB	31:31	49.74	5km
14 Aug	Hard as Snails 10k	1:16:22	41.94	10km
7 Jul	JP Morgan Corporate Challenge SB	36:15	48.86	3.5mi
30 May	ING Ottawa Marathon SB	5:20:22	44.51	26.2mi
5 May	BHF London jogs trilogy Tower of london SB	1:04:01	50.03	10km
21 Mar	Reading Half Marathon SB	2:13:00	52.01	13.1mi
13 Feb	Frimley Lodge parkrun	34:06	45.60	5km
2009		Result	WAVA	Distance
1 Dec	Festive Fetch Five	30:34	49.02	3mi
22 Nov	Pine Ridge 10K	1:03:48	49.78	10km
15 Nov	St Neots Riverside Half Marathon SB	2:12:36	51.71	13.1mi
16 Jul	Standard Chartered Great City Race SB	30:53	50.34	5km
8 Jul	JP Morgan Corporate Challenge SB	35:00	50.19	3.5mi
25 May	Vitality London 10,000 SB	1:03:18	50.18	10km
2008		Result	WAVA	Distance
5 Oct	Great North Run SB	2:17:08	49.60	13.1mi
17 Jul	Standard Chartered Great City Race SB	30:51	50.01	5km
14 Jun	Fetch London One Mile Challenge No2 SB	8:26	52.36	1mi
2 Mar	Reading Half Marathon	2:19:53	48.25	13.1mi
2007		Result	WAVA	Distance
15 Dec	Fetcheveryone One Mile Challenge SB	9:18	47.15	1mi
19 Jul	Standard Chartered Great City Race SB	32:51	46.64	5km
11 Jul	JP Morgan Corporate Challenge SB	40:26	42.81	3.5mi

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	27	45	39	51	58	65	52	59	34	37	36	7	512
2024	58	39	53	50	57	65	62	70	65	64	44	6	633
2023	53	52	48	53	67	48	44	39	55	68	41	43	612
2023	0	3	17	23	41	51	61	48	56	52	52	60	462
2022	44	54	68	46	80	61	71	64	16	23	27	36	590
2022	69	59	59	53	62	44	55	37	12	0	1	2	453
2022	0	0	0	5	3	0	0	2	0	0	0	0	11
2021	11	15	38	32	38	44	43	49	56	64	62	96	548
2021	104	71	75	92	66	98	86	79	67	52	40	49	879
2021	0	2	0	0	0	2	0	0	0	2	0	0	5
2020	29	27	29	9	18	37	30	31	31	21	31	23	316
2020	29	18	49	70	68	100	101	94	120	110	111	101	972
2020	0	0	0	0	0	0	0	5	0	0	0	0	5
2019	25	24	25	56	71	28	19	23	11	25	38	21	366
2019	74	53	33	42	60	55	57	76	96	60	35	57	698
2019	0	0	0	0	0	0	0	10	4	0	0	2	17
2018	28	2	24	17	2	0	2	17	10	26	13	12	154
2018	85	60	44	52	53	58	46	70	65	35	65	67	700
2017	45	27	12	24	0	4	19	0	7	4	24	18	184
2017	93	89	75	67	80	84	108	106	33	40	34	48	857
2017	0	0	0	0	0	0	5	0	0	0	0	0	5
2016	29	13	12	20	6	8	4	0	0	16	2	17	126
2016	74	90	82	89	120	85	86	39	54	32	31	68	850
2016	23	4	0	0	0	0	0	18	0	27	66	0	137
2015	6	10	19	5	11	6	20	4	10	1	9	6	105
2015	88	101	41	19	32	46	32	55	44	3	11	29	501
2015	0	9	30	59	144	109	278	2	22	48	77	50	827
2014	0	6	8	26	37	16	18	7	0	8	8	5	138
2014	101	107	67	102	105	78	90	90	90	58	86	59	1033
2014	0	0	18	16	74	410	0	14	12	10	6	0	560
2013	0	0	0	0	0	5	0	15	0	7	4	10	42
2013	82	108	108	73	78	125	129	145	114	95	57	103	1217
2013	5	0	0	0	10	30	5	27	5	0	5	2	88
2012	4	0	5	3	6	17	21	9	0	0	0	0	65
2012	116	121	111	83	51	68	110	120	116	72	61	100	1129
2012	0	0	0	0	2	12	46	22	9	10	0	0	100
2011	0	0	0	0	0	0	0	0	37	0	2	0	39
2011	101	92	59	69	92	111	129	114	80	109	78	66	1100
2011	0	0	0	0	0	0	0	0	29	0	0	0	29
2010	0	0	0	0	0	0	0	0	29	0	0	0	29
2010	143	117	139	135	105	63	47	100	63	13	59	37	1021
2010	0	0	0	0	0	0	0	0	12	0	0	0	12
2009	137	33	8	43	63	30	71	100	108	135	115	102	945
2008	111	86	89	93	103	125	116	148	133	125	103	105	1337
2007	0	0	41	59	86	91	109	144	83	60	72	80	826

Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
0.8mi, 14:32 Walk - General 1) 0.77mi - 14:32(18:49/mi) 122/133bpm [2295b/mi] 69cal 61/78rpm Add a comment 1mi, 13:20 Run - General 1) 1mi - 13:17(13:17/mi) 127/148bpm [1686b/mi] 83cal 2) 0mi - 4(16:22/mi) 142/142bpm [2323b/mi] Add a comment 1.6mi, 39:30 Walk - General 1) 1mi - 25:41(25:41/mi) 107/130bpm [2748b/mi] 95cal 46/68rpm 2) 0.64mi - 13:49(21:35/mi) 125/138bpm [2699b/mi] 58cal 60/68rpm Add a comment	1mi, 18:04 Walk - General 1) 1mi - 17:34(17:34/mi) 94/114bpm [1652b/mi] 72cal 64/95rpm 2) 0.03mi - 30(18:08/mi) 77/80bpm [1397b/mi] 2cal 36/66rpm Add a comment 4mi, 52:25 Run - General 1) 1mi - 13:40(13:40/mi) 119/142bpm [1625b/mi] 90cal 2) 1mi - 13:26(13:26/mi) 127/148bpm [1705b/mi] 83cal 3) 1mi - 12:35(12:35/mi) 128/146bpm [1610b/mi] 84cal 4) 1mi - 12:42(12:42/mi) 127/147bpm [1614b/mi] 84cal 5) 0.01mi - 3(7:49/mi) 139/139bpm [1088b/mi] 9th Nov 2024, 3:00pm Ness wrote: Well done! 👏 9th Nov 2024, 6:43pm Garfield wrote: Thanks Ness Add a comment	0.8mi, 16:43 Walk - General 1) 0.84mi - 16:43(19:52/mi) 119/141bpm [2365b/mi] 75cal 61/71rpm Add a comment 2mi, 26:45 Run - General 1) 1mi - 13:46(13:46/mi) 104/132bpm [1432b/mi] 73cal 2) 1mi - 12:38(12:38/mi) 128/145bpm [1617b/mi] 81cal 3) 0.03mi - 21(10:54/mi) 135/140bpm [1470b/mi] 2cal Add a comment	0.5mi, 8:42 Walk - General 1) 0.47mi - 8:42(18:33/mi) 128/154bpm [2374b/mi] 40cal 62/68rpm Add a comment 2mi, 26:59 Run - General 1) 1mi - 13:28(13:28/mi) 132/159bpm [1779b/mi] 85cal 2) 1mi - 13:18(13:18/mi) 143/158bpm [1902b/mi] 89cal 3) 0.02mi - 13(9:49/mi) 144/145bpm [1413b/mi] 1cal Add a comment 2.3mi, 57:55 Walk - General 1) 1mi - 28:30(28:30/mi) 99/127bpm [2821b/mi] 94cal 38/68rpm 2) 1mi - 24:25(24:25/mi) 105/127bpm [2563b/mi] 91cal 49/73rpm 3) 0.25mi - 5:00(19:59/mi) 120/130bpm [2397b/mi] 18cal 56/66rpm Add a comment	0.2mi, 4:09 Walk - General 1) 0.2mi - 4:09(20:47/mi) 130/139bpm [2702b/mi] 20cal 57/67rpm Add a comment 1mi, 11:51 Run - General 1) 1mi - 11:46(11:46/mi) 135/149bpm [1589b/mi] 79cal 2) 0.01mi - 5(9:34/mi) 146/146bpm [1396b/mi] 1cal Add a comment	0.7mi, 12:46 Walk - General 1) 0.67mi - 12:46(18:56/mi) 92/119bpm [1742b/mi] 54cal 63/69rpm Add a comment 2mi, 25:27 Run - General 1) 1mi - 12:53(12:53/mi) 131/156bpm [1689b/mi] 85cal 2) 1mi - 12:28(12:28/mi) 135/145bpm [1683b/mi] 86cal 3) 0.01mi - 6(12:55/mi) 132/132bpm [1706b/mi] 1cal Nearly destroyed my ankle today...will be a few days/weeks of careful management. Add a comment	1mi, 13:47 Run - General 1) 1mi - 13:39(13:39/mi) 126/151bpm [1720b/mi] 82cal 2) 0.01mi - 7(12:25/mi) 151/152bpm [1874b/mi] 1cal Gently nursing tweaky ankle for one mile. Add a comment 0mi, 1:00:25 Cross - Yoga Add a comment
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
0.2mi, 3:58 Walk - General 1) 0.2mi - 3:58(20:11/mi) 125/143bpm [2523b/mi] 19cal 56/71rpm Add a comment 1mi, 12:21 Run - General 1) 1mi - 12:15(12:15/mi) 130/152bpm [1593b/mi] 82cal 2) 0.01mi - 5(11:22/mi) 147/148bpm [1672b/mi] 1cal Add a comment	0.6mi, 11:26 Walk - General 1) 0.58mi - 11:26(19:49/mi) 122/135bpm [2417b/mi] 50cal 60/68rpm Add a comment 1mi, 12:49 Run - General 1) 1mi - 12:44(12:44/mi) 126/145bpm [1604b/mi] 80cal 2) 0.01mi - 5(11:49/mi) 142/143bpm [1678b/mi] 1cal Ankle test, it seems all right, and it likes today's shoe choice. Add a comment	1.1mi, 21:11 Walk - General 1) 1mi - 18:36(18:36/mi) 112/128bpm [2084b/mi] 81cal 63/71rpm 2) 0.12mi - 2:35(22:10/mi) 120/129bpm [2660b/mi] 12cal 55/66rpm Add a comment 1mi, 12:57 Run - General 1) 1mi - 12:53(12:53/mi) 117/140bpm [1508b/mi] 77cal 2) 0.01mi - 3(9:48/mi) 129/129bpm [1265b/mi] 1cal Add a comment	1mi, 12:58 Run - General 1) 1mi - 12:49(12:49/mi) 123/148bpm [1577b/mi] 81cal 2) 0.01mi - 9(10:57/mi) 135/137bpm [1478b/mi] 1cal Add a comment 2.2mi, 49:31 Walk - General 1) 1mi - 24:09(24:09/mi) 115/133bpm [2778b/mi] 100cal 47/83rpm 2) 1mi - 21:45(21:45/mi) 118/135bpm [2566b/mi] 88cal 54/68rpm 3) 0.19mi - 3:37(19:08/mi) 106/114bpm [2027b/mi] 13cal 61/68rpm Add a comment	0.9mi, 16:34 Walk - General 1) 0.89mi - 16:34(18:38/mi) 111/135bpm [2069b/mi] 72cal 60/97rpm Add a comment 1mi, 12:29 Run - General 1) 1mi - 12:24(12:24/mi) 132/152bpm [1636b/mi] 81cal 2) 0.01mi - 5(11:38/mi) 145/146bpm [1687b/mi] 1cal Getting better at not running too hard and running for longer in one go. Cold on the legs to start off with, even in my winter running tights. Time to dig out the odlo running tights where I can wear long johns underneath for winter running. First time running in single digit weather in the afternoon. I did in Canada before we left but it didn't feel as cold! Add a comment	2.1mi, 42:45 Walk - General 1) 1mi - 21:18(21:18/mi) 122/143bpm [2599b/mi] 93cal 52/80rpm 2) 1mi - 18:46(18:46/mi) 130/140bpm [2441b/mi] 82cal 61/73rpm 3) 0.13mi - 2:40(20:02/mi) 131/134bpm [2625b/mi] 12cal 62/68rpm Add a comment 2mi, 25:49 Run - General 1) 1mi - 13:18(13:18/mi) 126/148bpm [1677b/mi] 77cal 2) 1mi - 12:27(12:27/mi) 142/166bpm [1768b/mi] 84cal 3) 0mi - 3(19:39/mi) 148/149bpm [2908b/mi] Add a comment	0.4mi, 7:11 Walk - General 1) 0.38mi - 7:11(18:49/mi) 119/133bpm [2239b/mi] 33cal 61/69rpm Add a comment 1mi, 11:44 Run - General 1) 1mi - 11:40(11:40/mi) 129/148bpm [1504b/mi] 78cal 2) 0.01mi - 5(10:32/mi) 142/142bpm [1495b/mi] 1cal Add a comment 0mi, 1:00:22 Cross - Yoga Add a comment
Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28
1mi, 13:38 Run - General 1) 1mi - 13:31(13:31/mi) 129/154bpm [1744b/mi] 85cal 2) 0.01mi - 7(9:12/mi) 143/145bpm [1316b/mi] 1cal Being careful in the dark as going down the steep downhill. Add a comment	0.2mi, 3:52 Walk - General 1) 0.2mi - 3:52(19:14/mi) 117/131bpm [2251b/mi] 19cal 60/68rpm Add a comment 1mi, 12:29 Run - General 1) 1mi - 12:24(12:24/mi) 131/149bpm [1624b/mi] 84cal 2) 0.01mi - 5(12:03/mi) 138/140bpm [1663b/mi] 1cal Add a comment	0.4mi, 8:06 Walk - General 1) 0.4mi - 8:06(20:11/mi) 128/149bpm [2584b/mi] 39cal 58/67rpm Add a comment 1mi, 13:49 Run - General 1) 1mi - 13:44(13:44/mi) 127/150bpm [1743b/mi] 85cal 2) 0.01mi - 6(9:27/mi) 144/145bpm [1361b/mi] 1cal Add a comment	1mi, 13:32 Run - General 1) 1mi - 13:24(13:24/mi) 127/149bpm [1703b/mi] 84cal 2) 0.01mi - 7(12:10/mi) 152/154bpm [1848b/mi] 1cal Add a comment 2.3mi, 53:27 Walk - General 1) 1mi - 23:44(23:44/mi) 106/131bpm [2515b/mi] 87cal 45/71rpm 2) 1mi - 22:40(22:40/mi) 120/141bpm [2719b/mi] 91cal 52/66rpm 3) 0.32mi - 7:03(22:01/mi) 110/126bpm [2422b/mi] 24cal 48/70rpm Add a comment	0.4mi, 6:49 Walk - General 1) 0.35mi - 6:49(19:19/mi) 117/136bpm [2261b/mi] 31cal 55/69rpm Add a comment 1mi, 13:01 Run - General 1) 1mi - 12:52(12:52/mi) 128/155bpm [1647b/mi] 83cal 2) 0.01mi - 9(10:53/mi) 135/136bpm [1470b/mi] 1cal Add a comment	0.7mi, 14:48 Walk - General 1) 0.71mi - 14:48(20:54/mi) 115/135bpm [2403b/mi] 64cal 58/69rpm Add a comment 1mi, 35:13 Walk - General 1) 1mi - 35:11(35:11/mi) 111/139bpm [3905b/mi] 132cal 24/124rpm 2) 0mi - 3(35:29/mi) 97/97bpm [3442b/mi] Add a comment 0.8mi, 15:01 Walk - General 1) 0.76mi - 15:01(19:44/mi) 108/124bpm [2132b/mi] 63cal 60/69rpm Add a comment 2.1mi, 28:06 Run - General 1) 1mi - 13:50(13:50/mi) 124/157bpm [1715b/mi] 84cal 2) 1mi - 13:00(13:00/mi) 134/148bpm [1742b/mi] 84cal 3) 0.11mi - 1:16(11:24/mi) 128/137bpm [1459b/mi] 10cal 2 min walk warmup, 1 min run, 1 min walk, and repeat. Add a comment	0.2mi, 3:24 Walk - General 1) 0.17mi - 3:24(20:12/mi) 126/140bpm [2545b/mi] 16cal 61/68rpm Add a comment 1mi, 13:32 Run - General 1) 1mi - 13:26(13:26/mi) 131/155bpm [1761b/mi] 86cal 2) 0.01mi - 6(9:43/mi) 154/154bpm [1497b/mi] 1cal Air was cold on the lungs, so just took it very easy. Add a comment 0mi, 1:00:56 Cross - Yoga Add a comment
Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5
1mi, 12:36 Run - General 1) 1mi - 12:28(12:28/mi) 139/164bpm [1732b/mi] 85cal 2) 0.01mi - 8(11:43/mi) 164/166bpm [1922b/mi] 1cal Add a comment 2.3mi, 50:54 Walk - General 1) 1mi - 22:10(22:10/mi) 118/135bpm [2616b/mi] 91cal 52/97rpm 2) 1mi - 22:15(22:15/mi) 118/130bpm [2626b/mi] 88cal 54/67rpm 3) 0.32mi - 6:29(20:03/mi) 116/131bpm [2325b/mi] 22cal 57/67rpm Add a comment	0mi, 31:00 Cross - Yoga Add a comment 1.4mi, 24:22 Walk - General 1) 1mi - 17:11(17:11/mi) 98/126bpm [1683b/mi] 79cal 64/98rpm 2) 0.4mi - 7:12(18:07/mi) 112/126bpm [2029b/mi] 35cal 63/69rpm Add a comment 1mi, 12:34 Run - General 1) 1mi - 12:28(12:28/mi) 119/146bpm [1484b/mi] 77cal 2) 0.01mi - 6(10:53/mi) 146/146bpm [1590b/mi] 1cal Add a comment	0.9mi, 16:08 Walk - General 1) 0.87mi - 16:08(18:33/mi) 120/147bpm [2225b/mi] 80cal 63/99rpm Add a comment 2mi, 25:17 Run - General 1) 1mi - 12:55(12:55/mi) 130/155bpm [1680b/mi] 83cal 2) 1mi - 12:13(12:13/mi) 137/150bpm [1673b/mi] 84cal 3) 0.02mi - 9(9:55/mi) 136/137bpm [1349b/mi] 1cal 2 mins walk warmup, then run to feel, walking when I needed to, or when I thought I needed to. Add a comment	1mi, 12:34 Run - General 1) 1mi - 12:31(12:31/mi) 128/154bpm [1602b/mi] 83cal 2) 0mi - 3(21:44/mi) 135/136bpm [2933b/mi] 1cal Cooled off quite a bit since the lunchtime dogwalk. Add a comment 2.3mi, 49:58 Walk - General 1) 1mi - 22:53(22:53/mi) 117/141bpm [2677b/mi] 95cal 53/124rpm 2) 1mi - 21:48(21:48/mi) 125/135bpm [2724b/mi] 89cal 53/69rpm 3) 0.26mi - 5:17(20:23/mi) 124/134bpm [2527b/mi] 18cal 58/69rpm Add a comment	0mi, 27:00 Cross - Yoga Add a comment 1.6mi, 28:17 Walk - General 1) 1mi - 17:24(17:24/mi) 108/140bpm [1878b/mi] 81cal 65/99rpm 2) 0.61mi - 10:53(17:46/mi) 110/128bpm [1955b/mi] 54cal 63/83rpm Add a comment 2mi, 24:59 Run - General 1) 1mi - 12:23(12:23/mi) 137/159bpm [1697b/mi] 86cal 2) 1mi - 12:32(12:32/mi) 138/153bpm [1729b/mi] 88cal 3) 0.01mi - 5(11:29/mi) 142/143bpm [1630b/mi] 1cal 1:30 run, 1 min walk for a while, then last few were 1 min run, 1 min walk as I tired towards the end and ankle started talking to me. Add a comment 1mi, 24:58 Walk - General 1) 1mi - 24:53(24:53/mi) 98/113bpm [2439b/mi] 90cal 44/70rpm 2) 0mi - 4(17:54/mi) 108/110bpm [1933b/mi] 63/65rpm Add a comment	0.9mi, 15:56 Walk - General 1) 0.89mi - 15:56(17:51/mi) 132/142bpm [2356b/mi] 81cal 63/68rpm Add a comment 1mi, 12:23 Run - General 1) 1mi - 12:18(12:18/mi) 128/156bpm [1574b/mi] 81cal 2) 0.01mi - 5(8:44/mi) 134/136bpm [1170b/mi] 1cal Add a comment	-

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