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NDWDave

Last on at 1pm, 25th Jan 2025

M40 Surrey

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Races
43
Miles
22120
Miles
15
Miles
2343
Miles
1742
WAVA
67.15%
5k
19:29
10k
40:29
Half
1:28:56
Mara
3:44:00
100k
11:57:18
100M
19:40:44

About Me
Above average ultra runner and retired ironman 76thmile.blogspot.co.uk Centurion 2016 Grandslammer (4 x 100 mile races) KACR145 2018 37:43 TP100 19:40 Show More...

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Recent Blogs
11 Days of Fetchmas - and one to come	4th Jan
15 to 1 with Ogee aka the Copthorne 200	Nov 2024
Buenos Aires street art	Nov 2024
The Graveyard Shift	Oct 2024
Don’t cry for me Argentina…	Sep 2024

My parkrun
No parkrun selected

Recent Training
24th Jan	General	4.3mi	51:46
23rd Jan	General	0.9mi	15:04
22nd Jan	General	1mi	14:49
21st Jan	General	0.8mi	14:10
20th Jan	General	0.8mi	14:19

12 Month Benchmarks	Run	Bike
Mile	6:39	2:16
5k	24:33	10:20
5mi	40:27	18:00
10k	50:57	23:00
10mi	1:23:25	39:17
Half	1:50:17	51:44
20mi	3:13:26	1:30:44
Mara	4:21:22	0
50k	5:16:35	0
40mi	7:02:38	0
75k	8:25:29	0
50mi	9:08:11	0
100k	11:58:48	0
75mi	15:26:53	0
150k	20:31:19	0

Recent Pictures	Show more

2025 Targets	Set your targets
Bike 1000 Cross 100 Run 2000 Walk 365

Recent Threads
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What do you know today, that you did not yesterday?
5,001 press-ups in 2025
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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
0.4km	1											1:22 57.19		1:22 5:30/mi	57.19
5km	6					19:29 67.02	36:00 36.51	28:45 46.05	32:59 40.43			22:16 61.68		19:29 6:16/mi	67.02
3.5mi	2			22:18 65.91			22:17 67.15							22:17 6:22/mi	67.15
10km	1				40:29 65.59									40:29 6:31/mi	65.59
20km	1			3:18:00 27.85										3:18:00 15:56/mi	27.85
13.1mi	2	1:35:30 60.71						1:28:56 66.05						1:28:56 6:47/mi	66.05
26.2mi	4			4:09:01 48.96		4:23:50 46.49	3:44:00 54.75					4:37:00 45.98		3:44:00 8:33/mi	54.75
50mi	1		9:58:00 44.82											9:58:00 11:58/mi	44.82
100km	1										11:57:18 51.19			11:57:18 11:33/mi	51.19
100mi	17			22:40:36 48.96	23:12:09 47.97	22:27:02 49.58	21:41:51 51.69	23:06:21 48.54	19:40:44 57.62	20:39:10 54.90	28:26:43 40.44	21:40:12 53.08	23:06:29 50.19	19:40:44 11:48/mi	57.62
103mi	1												23:30:46 51.73	23:30:46 13:42/mi	51.73
105mi	1									34:47:13 35.02				34:47:13 19:53/mi	35.02
108mi	1										45:03:00 28.27			45:03:00 25:02/mi	28.27
145mi	2						37:43:00 39.40					37:30:00 40.64		37:30:00 15:31/mi	40.64
153mi	1											34:53:14 44.04		34:53:14 13:41/mi	44.04
253mi	1									83:40:00 18.08				83:40:00 19:51/mi	18.08

2024		Result	WAVA	Distance
3 Aug	North Downs Way 100 PB	23:30:46	51.73	103mi
4 May	Thames Path 100 SB	23:06:29	50.19	100mi
2023		Result	WAVA	Distance
7 Oct	The Doctor K Cup SB	22:16	61.68	5km
2 Oct	Spartan mile PB	1:22	57.19	0.4km
30 Sep	Spartathlon PB	34:53:14	44.04	153mi
27 Aug	Woldingham Half and Full Marathon SB	4:37:00	45.98	26.2mi
27 May	Grand Union Canal Race PB	37:30:00	40.64	145mi
6 May	Thames Path 100 SB	21:40:12	53.08	100mi
2022		Result	WAVA	Distance
26 Nov	Copthorne 100	31:18:00	36.75	100mi
26 Aug	UTMB PB	45:03:00	28.27	108mi
25 Jun	Western States 100 SB	28:26:43	40.44	100mi
4 Mar	Track wars 12 hours PB	11:57:18	51.19	100km
2021		Result	WAVA	Distance
14 Oct	Lon Las Ultra PB	83:40:00	18.08	253mi
23 Jul	Lakeland 100 PB	34:47:13	35.02	105mi
8 May	Thames Path 100 SB	20:39:10	54.90	100mi
2020		Result	WAVA	Distance
5 Sep	Thames Path 100 PB	19:40:44	57.62	100mi
8 Aug	North Downs Way 100	25:15:04	44.91	100mi
15 Mar	Mad March hare 5km SB	32:59	40.43	5km
2019		Result	WAVA	Distance
4 May	Thames Path 100 SB	23:06:21	48.54	100mi
31 Mar	Croydon Half Marathon PB	1:28:56	66.05	13.1mi
10 Mar	Mad March Hare 5km/10km Woldingham SB	28:45	46.05	5km
2018		Result	WAVA	Distance
13 Oct	Centurion Autumn 100	22:57:21	48.86	100mi
27 Jul	Kennet & Avon Canal Race SB	37:43:00	39.40	145mi
5 Jul	JP Morgan Corporate Challenge PB	22:17	67.15	3.5mi
9 Jun	Centurion South Downs Way 100 SB	21:41:51	51.69	100mi
14 Apr	Riddlesdown parkrun	39:52	32.97	5km
25 Mar	Mad March hare 5km SB	36:00	36.51	5km
17 Feb	Phoenix Jaw Dropper (6 Hour Race 3.28M laps) PB	3:44:00	54.75	26.2mi
2017		Result	WAVA	Distance
27 Aug	Woldingham Marathon SB	4:23:50	46.49	26.2mi
29 Apr	Thames Path 100 SB	22:27:02	49.58	100mi
12 Mar	Mad March hare 5km PB	19:29	67.02	5km
2016		Result	WAVA	Distance
15 Oct	Centurion Autumn 100	23:25:50	47.50	100mi
6 Aug	North Downs Way 100	25:31:39	43.60	100mi
11 Jun	Centurion South Downs Way 100 SB	23:12:09	47.97	100mi
30 Apr	Thames Path 100	23:36:38	47.02	100mi
20 Mar	Woldingham 10k PB	40:29	65.59	10km
2015		Result	WAVA	Distance
29 Nov	Gatliff 20k PB	3:18:00	27.85	20km
17 Oct	Centurion Autumn 100 SB	22:40:36	48.96	100mi
2 Aug	Vanguard Way Marathon SB	4:09:01	48.96	26.2mi
8 Jul	JP Morgan Corporate Challenge SB	22:18	65.91	3.5mi
2 May	Thames Path 100	23:03:16	48.07	100mi
2014		Result	WAVA	Distance
17 May	North Downs Way 50 PB	9:58:00	44.82	50mi
2013		Result	WAVA	Distance
7 Apr	Croydon Half Marathon SB	1:35:30	60.71	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
2025	21	0	0	0	0	0	0	0	0	0	0	0	21
2025	91	0	0	0	0	0	0	0	0	0	0	0	91
2025	47	0	0	0	0	0	0	0	0	0	0	0	47
2024	29	24	18	18	35	25	37	41	28	67	33	12	367
2024	0	0	0	0	0	0	2.8	0.3	0	0	0	0	3.1
2024	228	201	208	209	201	217	200	207	201	202	209	218	2501
2024	111	55	32	61	39	14	0	0	0	0	0	0	313
2023	62	35	7	22	21	19	26	29	28	50	12	22	333
2023	2	0	0	0	0	0	0.9	0	0	0.7	0	0	3.6
2023	120	100	182	194	335	105	134	193	370	101	122	146	2102
2023	291	0	0	0	0	0	0	0	0	9	0	137	436
2022	26	33	22	17	21	44	24	51	28	54	23	12	357
2022	0	0	0	0	2.4	0	0	3.5	0	0.1	0	0	6
2022	221	138	194	158	166	230	100	175	113	124	260	144	2024
2022	21	36	14	302	190	28	155	107	160	147	0	0	1160
2021	4	0	7	15	28	28	13	20	38	22	10	13	198
2021	0	0	0	0	0	0	0	0	0	0	0	0	0
2021	163	178	182	224	218	172	239	209	176	351	132	120	2365
2021	114	204	8	0	0	0	0	0	24	0	0	0	350
2020	17	23	14	0	0	7	17	28	16	13	19	8	162
2020	166	171	139	200	350	206	247	233	274	251	220	201	2658
2020	0	0	0	0	23	0	3	0	0	0	0	0	26
2019	12	9	14	14	16	17	52	20	18	30	17	7	228
2019	162	146	166	217	217	221	212	188	134	120	170	172	2126
2018	1	0	0	0	0	0	0	25	13	10	14	7	69
2018	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2018	220	156	133	227	162	205	314	116	163	222	140	192	2251
2017	0	1	0	0	0	0	0	1	0	0	1	1	3
2017	0	0	0	0.5	0	0	0	0	0	0	0	0	0.5
2017	178	123	182	207	153	165	215	211	173	217	226	146	2196
2017	0	3	4	0	0	0	0	0	0	0	0	0	7
2016	0	0	1	0	0	0	0	0	0	2	0	1	4
2016	0	0	0	0	0	0.3	0	0	0	0	0	0	0.3
2016	139	124	166	161	118	168	144	175	150	181	111	166	1804
2015	0	0	0	0	0	0	0	1	0	0	0	0	1
2015	125	109	155	119	151	136	143	183	120	164	91	145	1642
2015	0	0	0	0	0	0	0	0	4	0	0	0	4
2014	0	0	0	0	0	0	0	0	1.8	0	0	0	1.8
2014	0	0	0	0	0	0	0	0	92	77	38	153	360

Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4
3.9mi, 52:15 Run - General 1) 1mi - 13:18(13:18/mi) 129/162bpm [1715b/mi] 145cal 2) 1mi - 14:29(14:29/mi) 127/147bpm [1839b/mi] 134cal 3) 1mi - 9:59(9:59/mi) 128/149bpm [1277b/mi] 104cal 4) 0.85mi - 14:30(17:05/mi) 108/139bpm [1846b/mi] 94cal Add a comment 2.4mi, 46:47 Walk - General 1) 0.62mi - 13:00(20:55/mi) 84/98bpm [1757b/mi] 72cal 51/60rpm 2) 0.62mi - 12:09(19:33/mi) 79/94bpm [1544b/mi] 61cal 53/58rpm 3) 0.62mi - 11:53(19:08/mi) 59/80bpm [1129b/mi] 53cal 53/58rpm 4) 0.51mi - 9:45(19:18/mi) 65/86bpm [1255b/mi] 55cal 50/56rpm Add a comment	1.2mi, 22:28 Walk - General 1) 0.62mi - 11:44(18:53/mi) 99/105bpm [1869b/mi] 60cal 54/61rpm 2) 0.57mi - 10:44(18:52/mi) 109/122bpm [2056b/mi] 64cal 54/58rpm Add a comment 3.7mi, 43:39 Run - General 1) 1mi - 13:04(13:04/mi) 124/142bpm [1620b/mi] 141cal 2) 1mi - 15:23(15:23/mi) 122/138bpm [1877b/mi] 132cal 3) 1mi - 8:41(8:41/mi) 141/152bpm [1223b/mi] 110cal 4) 0.67mi - 6:32(9:43/mi) 144/150bpm [1398b/mi] 83cal Add a comment 4.7mi, 58:28 Run - General 1) 1mi - 13:24(13:24/mi) 121/148bpm [1621b/mi] 138cal 2) 1mi - 12:38(12:38/mi) 121/142bpm [1528b/mi] 123cal 3) 1mi - 15:08(15:08/mi) 117/146bpm [1770b/mi] 119cal 4) 1mi - 10:39(10:39/mi) 134/157bpm [1428b/mi] 114cal 5) 0.67mi - 6:39(9:56/mi) 145/154bpm [1441b/mi] 80cal 30th Dec 2024, 9:41am Corrah wrote: Nice one 👍 Add a comment	4.1mi, 33:22 Run - General 1) 1mi - 8:31(8:31/mi) 133/149bpm [1132b/mi] 115cal 2) 1mi - 8:30(8:30/mi) 149/158bpm [1266b/mi] 129cal 3) 1mi - 7:34(7:34/mi) 155/163bpm [1173b/mi] 109cal 4) 1mi - 7:33(7:33/mi) 153/160bpm [1155b/mi] 113cal 5) 0.12mi - 1:14(10:04/mi) 164/169bpm [1650b/mi] 18cal Add a comment	3.3mi, 32:42 Run - General 1) 1mi - 12:51(12:51/mi) 129/151bpm [1658b/mi] 146cal 2) 1mi - 8:49(8:49/mi) 145/152bpm [1278b/mi] 123cal 3) 1mi - 8:18(8:18/mi) 144/149bpm [1195b/mi] 115cal 4) 0.27mi - 2:45(10:03/mi) 150/155bpm [1508b/mi] 37cal Add a comment 1.9mi, 13:19 Cross - Rowing - Indoor Add a comment 7.5mi, 36:01 Bike - Turbo Trainer 1) 3.11mi - 16:13(5:13/mi) 140/155bpm [730b/mi] 226cal 2) 3.11mi - 13:31(4:21/mi) 161/170bpm [700b/mi] 215cal 3) 1.28mi - 6:18(4:55/mi) 161/168bpm [791b/mi] 100cal Add a comment	1.2mi, 21:43 Walk - General 1) 0.62mi - 11:34(18:37/mi) 103/112bpm [1917b/mi] 69cal 54/61rpm 2) 0.57mi - 10:09(17:47/mi) 112/125bpm [1992b/mi] 67cal 55/61rpm Add a comment 0.6mi, 4:17 Cross - Rowing - Indoor Add a comment 1.9mi, 13:26 Cross - Rowing - Indoor Add a comment 3.1mi, 16:03 Bike - Turbo Trainer 1) 3.11mi - 15:58(5:08/mi) 145/158bpm [745b/mi] 228cal 2) 0.01mi - 5(9:54/mi) 153/153bpm [1515b/mi] 1cal Add a comment 2.4mi, 46:06 Walk - General 1) 0.62mi - 14:25(23:12/mi) 92/106bpm [2135b/mi] 77cal 46/60rpm 2) 0.62mi - 12:09(19:33/mi) 88/102bpm [1720b/mi] 63cal 52/85rpm 3) 0.62mi - 10:48(17:22/mi) 88/94bpm [1528b/mi] 57cal 56/62rpm 4) 0.48mi - 8:44(18:01/mi) 93/106bpm [1675b/mi] 51cal 55/60rpm Add a comment	1.9mi, 12:42 Cross - Rowing - Indoor Add a comment 6.6mi, 25:02 Bike - Turbo Trainer 1) 3.11mi - 12:31(4:02/mi) 128/143bpm [515b/mi] 153cal 2) 3.11mi - 11:08(3:35/mi) 144/149bpm [516b/mi] 159cal 3) 0.36mi - 1:23(3:55/mi) 144/146bpm [564b/mi] 20cal Add a comment 3.8mi, 49:31 Run - General 1) 1mi - 14:32(14:32/mi) 115/135bpm [1672b/mi] 148cal 2) 1mi - 16:09(16:09/mi) 108/125bpm [1744b/mi] 127cal 3) 1mi - 12:00(12:00/mi) 121/140bpm [1453b/mi] 114cal 4) 0.75mi - 6:49(9:08/mi) 144/158bpm [1314b/mi] 87cal Add a comment	0.3mi, 12:03 Walk - General 1) 0.27mi - 12:03(44:03/mi) 108/123bpm [4757b/mi] 98cal 26/63rpm Add a comment 1.4mi, 10:00 Cross - Rowing - Indoor Add a comment 9.3mi, 36:54 Bike - Turbo Trainer 1) 3.11mi - 13:24(4:19/mi) 107/127bpm [462b/mi] 114cal 2) 3.11mi - 12:41(4:05/mi) 138/147bpm [563b/mi] 170cal 3) 3.11mi - 10:44(3:27/mi) 130/141bpm [449b/mi] 118cal 4) 0.02mi - 5(3:35/mi) 128/128bpm [458b/mi] 1cal Add a comment 6.7mi, 1:34:55 Run - General 1) 1mi - 18:19(18:19/mi) 118/148bpm [2161b/mi] 180cal 2) 1mi - 13:47(13:47/mi) 122/148bpm [1683b/mi] 120cal 3) 1mi - 17:55(17:55/mi) 120/144bpm [2151b/mi] 158cal 4) 1mi - 11:05(11:05/mi) 128/151bpm [1420b/mi] 104cal 5) 1mi - 16:12(16:12/mi) 125/151bpm [2025b/mi] 143cal 6) 1mi - 11:17(11:17/mi) 123/158bpm [1388b/mi] 96cal 7) 0.65mi - 6:19(9:44/mi) 138/155bpm [1344b/mi] 78cal Add a comment 0mi, 12:00 Cross - Strength Add a comment
Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
0mi, 12:00 Cross - Strength Add a comment 2.1mi, 14:40 Cross - Rowing - Indoor Add a comment 3.8mi, 15:01 Bike - Turbo Trainer 1) 3.11mi - 12:45(4:06/mi) 139/152bpm [570b/mi] 173cal 2) 0.65mi - 2:16(3:30/mi) 145/148bpm [507b/mi] 33cal Add a comment 1.2mi, 22:24 Walk - General 1) 0.62mi - 11:47(18:57/mi) 98/115bpm [1858b/mi] 63cal 52/60rpm 2) 0.57mi - 10:38(18:31/mi) 102/122bpm [1889b/mi] 62cal 54/60rpm Add a comment 8mi, 1:36:49 Run - General 1) 1mi - 13:32(13:32/mi) 125/153bpm [1693b/mi] 145cal 2) 1mi - 14:44(14:44/mi) 119/130bpm [1753b/mi] 131cal 3) 1mi - 16:41(16:41/mi) 109/128bpm [1819b/mi] 114cal 4) 1mi - 9:25(9:25/mi) 118/129bpm [1112b/mi] 98cal 5) 1mi - 8:28(8:28/mi) 127/134bpm [1075b/mi] 110cal 6) 0.24mi - 2:08(8:55/mi) 127/133bpm [1132b/mi] 25cal 7) 1mi - 10:37(10:37/mi) 127/139bpm [1348b/mi] 117cal 8) 1mi - 13:21(13:21/mi) 121/152bpm [1616b/mi] 139cal 9) 0.78mi - 7:52(10:03/mi) 136/155bpm [1368b/mi] 82cal Add a comment	1.4mi, 24:44 Walk - General 1) 0.62mi - 9:54(15:56/mi) 106/113bpm [1688b/mi] 59cal 60/63rpm 2) 0.62mi - 11:52(19:06/mi) 111/129bpm [2120b/mi] 89cal 47/66rpm 3) 0.18mi - 2:58(16:31/mi) 111/121bpm [1833b/mi] 19cal 59/63rpm Add a comment 2.6mi, 29:27 Run - General 1) 1mi - 15:15(15:15/mi) 111/131bpm [1692b/mi] 128cal 2) 1mi - 8:52(8:52/mi) 126/139bpm [1117b/mi] 114cal 3) 0.55mi - 5:20(9:39/mi) 129/137bpm [1245b/mi] 67cal Add a comment	0.4mi, 6:02 Walk - General 1) 0.38mi - 6:02(16:05/mi) 97/111bpm [1559b/mi] 41cal 57/68rpm Add a comment	-	0.4mi, 7:51 Walk - General 1) 0.42mi - 7:51(18:47/mi) 90/99bpm [1691b/mi] 41cal 56/67rpm Add a comment 4.5mi, 57:25 Run - General 1) 1mi - 9:07(9:07/mi) 147/171bpm [1339b/mi] 125cal 2) 1mi - 19:25(19:25/mi) 123/163bpm [2389b/mi] 162cal 3) 1mi - 11:22(11:22/mi) 133/153bpm [1511b/mi] 118cal 4) 1mi - 12:28(12:28/mi) 134/159bpm [1671b/mi] 122cal 5) 0.48mi - 5:04(10:35/mi) 135/153bpm [1429b/mi] 54cal Add a comment 5.3mi, 1:21:03 Run - General 1) 1mi - 11:58(11:58/mi) 112/146bpm [1341b/mi] 120cal 2) 1mi - 14:50(14:50/mi) 119/141bpm [1765b/mi] 144cal 3) 1mi - 17:06(17:06/mi) 114/139bpm [1948b/mi] 118cal 4) 1mi - 19:35(19:35/mi) 117/137bpm [2292b/mi] 148cal 5) 1mi - 14:50(14:50/mi) 120/150bpm [1779b/mi] 113cal 6) 0.27mi - 2:45(10:02/mi) 151/157bpm [1514b/mi] 38cal Add a comment	5.1mi, 1:18:05 Run - General 1) 1mi - 12:24(12:24/mi) 107/142bpm [1327b/mi] 120cal 2) 1mi - 13:29(13:29/mi) 120/144bpm [1619b/mi] 140cal 3) 1mi - 24:26(24:26/mi) 101/133bpm [2468b/mi] 141cal 4) 1mi - 15:55(15:55/mi) 111/142bpm [1767b/mi] 117cal 5) 1mi - 11:14(11:14/mi) 128/143bpm [1439b/mi] 123cal 6) 0.06mi - 36(10:43/mi) 138/141bpm [1479b/mi] 8cal Add a comment	4.7mi, 58:40 Run - General 1) 1mi - 12:22(12:22/mi) 126/151bpm [1558b/mi] 138cal 2) 1mi - 13:21(13:21/mi) 130/152bpm [1736b/mi] 145cal 3) 1mi - 13:29(13:29/mi) 130/154bpm [1753b/mi] 135cal 4) 1mi - 10:52(10:52/mi) 138/161bpm [1501b/mi] 122cal 5) 0.73mi - 8:35(11:48/mi) 135/165bpm [1592b/mi] 89cal Add a comment 2.4mi, 47:12 Walk - General 1) 0.62mi - 13:23(21:32/mi) 91/116bpm [1959b/mi] 78cal 46/61rpm 2) 0.62mi - 11:25(18:23/mi) 87/101bpm [1599b/mi] 61cal 54/60rpm 3) 0.62mi - 12:27(20:02/mi) 80/89bpm [1603b/mi] 60cal 50/60rpm 4) 0.51mi - 9:57(19:30/mi) 89/105bpm [1736b/mi] 57cal 51/60rpm Add a comment 3.6mi, 44:09 Run - General 1) 1mi - 15:11(15:11/mi) 115/145bpm [1746b/mi] 143cal 2) 1mi - 13:24(13:24/mi) 119/145bpm [1594b/mi] 124cal 3) 1mi - 10:11(10:11/mi) 131/143bpm [1335b/mi] 111cal 4) 0.6mi - 5:23(9:02/mi) 141/158bpm [1273b/mi] 69cal Add a comment
Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18
7.8mi, 1:53:54 Run - General 1) 1mi - 12:35(12:35/mi) 126/147bpm [1586b/mi] 145cal 2) 1mi - 12:36(12:36/mi) 122/150bpm [1538b/mi] 107cal 3) 1mi - 17:24(17:24/mi) 122/146bpm [2122b/mi] 146cal 4) 1mi - 12:00(12:00/mi) 134/150bpm [1608b/mi] 120cal 5) 1mi - 16:48(16:48/mi) 121/150bpm [2033b/mi] 128cal 6) 1mi - 9:36(9:36/mi) 143/155bpm [1374b/mi] 121cal 7) 1mi - 17:13(17:13/mi) 112/150bpm [1929b/mi] 115cal 8) 0.83mi - 15:41(19:00/mi) 102/119bpm [1938b/mi] 89cal Add a comment 2.3mi, 45:07 Walk - General 1) 0.62mi - 13:35(21:51/mi) 81/101bpm [1770b/mi] 77cal 46/79rpm 2) 0.62mi - 11:34(18:38/mi) 83/100bpm [1546b/mi] 58cal 54/59rpm 3) 0.62mi - 11:17(18:10/mi) 78/86bpm [1417b/mi] 57cal 55/60rpm 4) 0.47mi - 8:41(18:38/mi) 85/97bpm [1584b/mi] 49cal 54/59rpm Add a comment	0.4mi, 10:43 Walk - General 1) 0.36mi - 10:43(30:10/mi) 78/99bpm [2352b/mi] 55cal 31/66rpm Add a comment 0.4mi, 7:24 Walk - General 1) 0.41mi - 7:24(18:14/mi) 94/119bpm [1714b/mi] 39cal 56/96rpm Add a comment	0.7mi, 6:39 Run - General 1) 1km - 6:12(6:12/km) 119/144bpm [738b/km] 61cal 2) 0.06km - 27(7:20/km) 106/111bpm [777b/km] 4cal Add a comment 0.5mi, 11:47 Walk - General 1) 0.62mi - 12:27(20:02/mi) 97/118bpm [1943b/mi] 73cal 37/86rpm 2) 0.07mi - 5(1:11/mi) 112/113bpm [133b/mi] 1cal Add a comment	0.5mi, 8:35 Walk - General 1) 0.48mi - 8:35(17:47/mi) 98/107bpm [1742b/mi] 47cal 56/63rpm Add a comment 3.9mi, 1:00:54 Run - General 1) 1mi - 18:49(18:49/mi) 95/118bpm [1788b/mi] 106cal 2) 1mi - 18:53(18:53/mi) 102/115bpm [1926b/mi] 110cal 3) 1mi - 13:46(13:46/mi) 131/161bpm [1803b/mi] 147cal 4) 0.9mi - 9:26(10:32/mi) 143/163bpm [1506b/mi] 112cal Add a comment	0.6mi, 12:02 Walk - General 1) 0.62mi - 11:27(18:26/mi) 80/103bpm [1475b/mi] 63cal 56/64rpm 2) 0.02mi - 34(28:52/mi) 81/85bpm [2338b/mi] 3cal 28/54rpm Add a comment 10.1mi, 53:06 Bike - General 1) 3.11mi - 18:00(5:48/mi) 117/140bpm [678b/mi] 184cal 2) 3.11mi - 12:58(4:10/mi) 125/137bpm [521b/mi] 134cal 3) 3.11mi - 19:09(6:10/mi) 128/145bpm [789b/mi] 193cal 4) 0.74mi - 3:00(4:04/mi) 124/135bpm [504b/mi] 25cal Add a comment 6mi, 1:15:46 Run - General 1) 1mi - 12:37(12:37/mi) 115/130bpm [1452b/mi] 131cal 2) 1mi - 12:55(12:55/mi) 106/123bpm [1369b/mi] 104cal 3) 1mi - 15:49(15:49/mi) 102/124bpm [1613b/mi] 129cal 4) 1mi - 11:56(11:56/mi) 125/147bpm [1492b/mi] 133cal 5) 1mi - 12:57(12:57/mi) 124/146bpm [1605b/mi] 135cal 6) 1mi - 9:27(9:27/mi) 145/154bpm [1370b/mi] 116cal 7) 0mi - 5(29:47/mi) 142/144bpm [4229b/mi] 1cal Add a comment	6.2mi, 30:00 Bike - General 1) 3.11mi - 17:05(5:30/mi) 128/146bpm [704b/mi] 205cal 2) 3.11mi - 12:54(4:09/mi) 131/150bpm [544b/mi] 149cal 3) 0mi - 1(20:53/mi) 130/130bpm [2715b/mi] Add a comment 6.7mi, 1:17:12 Run - General 1) 1.61km - 11:31(7:09/km) 129/147bpm [923b/km] 131cal 2) 1.61km - 9:35(5:57/km) 123/141bpm [732b/km] 107cal 3) 1.61km - 15:15(9:28/km) 113/147bpm [1071b/km] 141cal 4) 1.61km - 9:54(6:09/km) 147/157bpm [905b/km] 128cal 5) 1.61km - 12:22(7:41/km) 127/150bpm [976b/km] 114cal 6) 1.61km - 12:14(7:36/km) 130/148bpm [988b/km] 123cal 7) 1.12km - 6:21(5:40/km) 150/165bpm [851b/km] 80cal Add a comment	8.4mi, 1:44:00 Run - General 1) 1mi - 13:24(13:24/mi) 114/129bpm [1527b/mi] 129cal 2) 1mi - 11:51(11:51/mi) 127/154bpm [1506b/mi] 143cal 3) 1mi - 12:31(12:31/mi) 116/143bpm [1452b/mi] 105cal 4) 1mi - 14:32(14:32/mi) 120/145bpm [1744b/mi] 139cal 5) 1mi - 12:54(12:54/mi) 127/149bpm [1639b/mi] 126cal 6) 1mi - 14:14(14:14/mi) 119/145bpm [1694b/mi] 114cal 7) 1mi - 11:50(11:50/mi) 135/156bpm [1597b/mi] 122cal 8) 1mi - 8:53(8:53/mi) 149/164bpm [1323b/mi] 114cal 9) 0.36mi - 3:51(10:32/mi) 164/172bpm [1728b/mi] 54cal Add a comment
Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25
6.3mi, 1:25:59 Run - General 1) 1mi - 11:57(11:57/mi) 130/152bpm [1554b/mi] 135cal 2) 1mi - 15:19(15:19/mi) 122/144bpm [1869b/mi] 139cal 3) 1mi - 14:49(14:49/mi) 119/142bpm [1764b/mi] 116cal 4) 1mi - 15:03(15:04/mi) 129/158bpm [1943b/mi] 144cal 5) 1mi - 15:30(15:30/mi) 110/140bpm [1704b/mi] 96cal 6) 1mi - 10:47(10:47/mi) 131/152bpm [1412b/mi] 120cal 7) 0.25mi - 2:33(10:03/mi) 146/151bpm [1468b/mi] 31cal Add a comment 2.4mi, 42:18 Walk - General 1) 0.62mi - 11:35(18:38/mi) 113/139bpm [2106b/mi] 89cal 54/62rpm 2) 0.62mi - 11:21(18:16/mi) 104/122bpm [1900b/mi] 65cal 54/59rpm 3) 0.62mi - 10:55(17:33/mi) 91/100bpm [1598b/mi] 56cal 54/62rpm 4) 0.51mi - 8:27(16:42/mi) 95/107bpm [1586b/mi] 53cal 56/62rpm Add a comment	0.8mi, 14:19 Walk - General 1) 0.62mi - 9:58(16:02/mi) 88/99bpm [1410b/mi] 49cal 61/109rpm 2) 0.2mi - 4:22(21:46/mi) 92/110bpm [2003b/mi] 26cal 57/64rpm Add a comment 1mi, 15:08 Walk - General 1) 0.62mi - 8:44(14:04/mi) 111/131bpm [1561b/mi] 70cal 60/64rpm 2) 0.33mi - 6:23(19:05/mi) 110/120bpm [2100b/mi] 40cal 57/104rpm Add a comment	0.8mi, 14:10 Walk - General 1) 0.62mi - 10:46(17:20/mi) 101/123bpm [1750b/mi] 65cal 58/71rpm 2) 0.17mi - 3:24(19:44/mi) 98/107bpm [1934b/mi] 17cal 57/63rpm Add a comment	1mi, 14:49 Walk - General 1) 0.62mi - 8:56(14:23/mi) 66/86bpm [950b/mi] 51cal 61/88rpm 2) 0.33mi - 5:53(17:50/mi) 64/74bpm [1142b/mi] 26cal 38/68rpm Add a comment	0.9mi, 15:04 Walk - General 1) 0.62mi - 9:29(15:16/mi) 106/119bpm [1618b/mi] 65cal 58/66rpm 2) 0.27mi - 5:35(20:22/mi) 105/124bpm [2138b/mi] 32cal 52/79rpm Add a comment	4.3mi, 51:46 Run - General 1) 1mi - 14:51(14:51/mi) 114/143bpm [1693b/mi] 143cal 2) 1mi - 11:28(11:28/mi) 123/153bpm [1411b/mi] 119cal 3) 1mi - 13:44(13:44/mi) 118/147bpm [1621b/mi] 148cal 4) 1mi - 8:42(8:42/mi) 139/150bpm [1209b/mi] 106cal 5) 0.34mi - 3:00(8:53/mi) 161/170bpm [1431b/mi] 43cal Add a comment	-